– English Lyrics

Lyrics & Translation

[English]

this is Fitness Blender 100 rep squat

challenge in this workout we're going be

going through 10 different squat

variations for 10 repetitions each

giving us a total of 100 repetitions now

this routine doesn't require any

equipment but if you want to make it

harder you can always add extra weight

we also have not included a warm-up or a

cool down so you want to make sure you

get those in on your own all right so

assuming you've gotten your warm-up done

let's go ahead and get started with that

first exercise which is going to be a

basic squat we doing 10

repetitions let's go ahead and get

ready and begin get a nice deep squat

keep that back perfectly flat the entire

time you want to focus on trying to get

those hips down as low as you can as low

as as comfortable for that knee so the

main goal is to try to get those hips at

least to knee height if you can drop

those hips even lower than that just

making sure that back stays nice and

flat you want to try to mimic the angle

off of your shin with the angle of your

chest to make sure you're getting a nice

clean squat try not to lean too far into

your heel and definitely try not to lean

too far onto your toe you want to make

sure that that weight is pretty even

between that toe and that heel and this

is your last repetition right here go

ahead and let that one relax let's move

on to our next squat variation which is

going to be a paa squat this one you

want those feet pointing in opposite

directions rolling those hips open as

much as you can let's go ahead and get

ready and start up again feet in

opposite directions squatting down as

low as it's comfortable you're going to

feel like you have a pretty limited

range of motion here especially

depending on how flexible that inside

thigh is as well as that hamstring so

you want to make sure you're trying to

get those knees pointing in as close to

opposite directions as it's comfortable

for that knee and for that hip again

keep that back perfectly straight up and

down trying to get those hips down as

low as as comfortable just keep those

lungs open keep that repetition going

nice and slow under

control almost done just two more

repetitions nice deep squat

one

more and let it relax good job let's go

and move on to our next variation which

is going to be a squat with a side leg

raise go ahead and get

ready and start up a traditional squat

nice and low again trying to get those

hips to knee height or lower every

single time you come up from that squat

you're going to bring one leg up and out

to the side as high as you can without

tipping your body over sideways you want

to try to keep that torso perfect

straight up and down just make sure

you're alternating every single

repetition just keep that motion going

again nice deep squat keep those lungs

open nice flat back we have just one

more on each

side your last one right

here and let it relax good job let's

move to our next one which is going to

be a roundabout squat just start with

those feet about shoulder width apart

just like you would for a traditional

squat go ahead and get

ready and start up you're going to drop

down to the to the right up across the

left stop at the center reverse that

direction back around the other side so

you want to try to get that same depth

like you would with a regular squats you

want those hips nice and low but you

want to get as much motion as you can

from left to right as possible so really

kick those hips off to left as you drop

down up across the right and then

reverse it down to the right up across

the left as you come back just keep

alternating back and forth keep that

back nice and flat again focusing on try

to getting a nice deep squat the entire

time almost done

done one more back around the other

side and let it relax let's go and move

on to our next which is going to be a

squat with a reverse leg

lift go ahead and get

ready and begin all right starting off

for that traditional squat again just

like we've done before just adding that

different motion lifting that leg back

behind you instead of off to the side or

just doing a traditional squat now every

single time you drop down it's just like

I said like a traditional squat keep

that back flat getting as low as you

possibly can when you come up one leg

comes up back behind you nice tight

squeeze on that butt bring it back down

another Squat and then up with the

opposite leg just keep alternating back

and forth again focus on keeping that

back nice and flat don't lean forward

when you lift that leg up back behind

you you want to try to keep that torso

as straight up and down as you can just

two more

repetitions one more on the other

side and let it relax good job let's

move on to to the next we're going to be

doing a triple dip squat so we're doing

three pulses at the bottom of the

squat go ahead and get

ready and start up nice deep squat just

a regular traditional squat but pausing

at the bottom doing three pulses at the

very bottom of that range of motion just

about 3 to 4 inches in depth then right

back up to a standing position before

you drop right back down in that squat

again now again you're trying to get

those hips as low as you possibly can

and you only want to pulse at the bottom

range of that motion so you don't want

to pulse in the middle you want to make

sure your hips are as low as you

possibly can the entire time keep that

back nice and flat keeping those lungs

open make sure you don't hold your

breath now as you start getting tired

with this one you're going to want to

start limiting that range of motion and

doing that pulse a lot higher keep

concentrating on forcing yourself to get

down as low as you can that's what's

going to get you the most out of this

that's what's going to get you the most

muscle development and toning out of

this and get that butt really nice and

round so keep yourself down there as low

as you can now we have just one more

repetition to

go and relax good job let's go and move

on to the next exercise which is going

to be a sumo squat plus a high kick now

at this one you want to try to keep

those feet about twice shoulder width

apart those toes point off about a 45°

angle let's go ahead and start up get

those feet out nice and wide turn those

toes off nice big deep Squat and then

you can bring one leg up and over top

nice big circular motion right back down

the place where you picked it up from

nice big deep squat again then back up

and and over now as you do this your

feet are going to start wandering back

in towards each other try to keep those

feet really nice and far apart it'll

make that outside thigh and that inside

thigh have to work a lot more as well as

focusing on those glute muscles those

butt muscles in a different way than a

traditional squat so try to keep those

knees out nice and wide it's your last

one and let it relax all right let's go

and move on to our next exercise which

will be a side

Squat and go ahead and get ready

and begin so step off to the side nice

deep squat down between those knees try

to get those hips nice and low The Wider

you step the harder it's going to be on

those legs the more development you're

going to get out of that glute muscle

that butt muscle as well as the more

effort you're going to get out of those

outside thighs so the wider you step the

more you're going to have to challenge

those muscles so try to get as wide as

you can you only have a couple

repetitions

left one more back over the other

side and let it relax good job let's

move on to our next which is a double

dip ski squat so those feet are going to

be really nice and close together two

pulses at the bottom let's go ahead and

get

ready and begin those feet just about

two to three inches apart you're going

to drop down keep those knees straight

in line with that foot make sure your

knees don't kick off to the side or tuck

in you want to keep them right over top

of that foot nice deep squat try to get

those hips down as low as you can just

like a regular squat you're trying to

get those hips to at least knee height

or lower if you can as long as it's

comfortable on that knee and that hip

hip again keep that back nice and flat

you're doing that pulse at the bottom 2

to 4 in in depth trying to do it only at

the very bottom of that range of motion

now just keep it going a little bit

longer you only have two more

repetitions one more keep that pulse

nice and low and let it relax nicely

done all right let's go ahead and move

on to our last exercise of this routine

which is going to be a jump squat we're

going to end off with a hard one let's

go ahead and get

ready and start up nice deep squat jump

as hard as you can drop right back into

a squat again and then jump again as

quickly as you can make sure you get a

nice slow recoil down into that squat

get as low as you can before you jump as

hard as possible the lower you go the

more strength development the more

muscle development you're get in that

butt so the rounder it's going to get

almost

done and let it relax good job this

workout is complete

Key Vocabulary

Vocabulary	Meanings
squat /skwɒt/ B1	noun - a position in which one crouches with the knees bent verb - to crouch down with the knees bent
repetition /ˌrepɪˈtɪʃən/ B2	noun - the action of repeating something
routine /ruːˈtiːn/ B1	noun - a sequence of actions regularly followed
weight /weɪt/ A2	noun - a body's relative mass or heaviness
hips /hɪps/ A2	noun - the part of the body below the waist
knee /niː/ A1	noun - the joint connecting the leg to the body
angle /ˈæŋɡl/ B1	noun - the space between two intersecting lines
motion /ˈmoʊʃən/ B1	noun - the act or process of moving
flexible /ˈfleksəbl/ B2	adjective - able to bend easily
thigh /θaɪ/ A2	noun - the part of the leg between the hip and the knee
range /reɪndʒ/ B1	noun - the area or extent covered
torso /ˈtɔːrsoʊ/ B2	noun - the trunk of the human body
squeeze /skwiːz/ A2	verb - to press something tightly
pulse /pʌls/ B1	noun - a rhythmic throbbing of arteries verb - to beat rhythmically
circular /ˈsɜːrkjʊlər/ B1	adjective - shaped like a circle
development /dɪˈveləpmənt/ B2	noun - the process of growth or advancement