– English Lyrics

Lyrics & Translation

[English]

Hi, I'm Valerie Waters, with Livestrong Woman and the A-List Look.

And I have a great workout for you today.

It's a burn and sculpt.

So it's a two-parter.

First, we're gonna burn.

Okay, so burn tons of calories, get your heart rate up.

And you're gonna feel amazing.

And then we're gonna head into the second part, which is a sculpt.

And today, we're sculpting shoulders, biceps and triceps.

So, we'll have you ready for tank top season.

You're gonna love it.

So let's get started.

Okay, so our first exercise of this burn and sculpt workout is a Valband Side Hop.

So you can take your band and you're gonna put this on around your ankles.

Okay, so here I am, toes pointing straight ahead.

I'm gonna hop, back and forth.

And you're gonna activate your glutes.

Once we get started, we keep moving.

This is the burn portion of the Burn and Sculpt.

So 20 times, back and forth.

Are you ready?

Here we go.

1, 2.

Now, what's gonna happen is your knees are gonna want to cave in.

You gotta keep pushing them out and stay low.

This is how we're gonna wake up those glutes.

There we go, back and forth.

Good.

Oops, that's 12.

13, 14, 15, 16.

Keep trying to get, you know, some distance, right?

Last couple.

And that's it.

Come on out.

Pop that right off.

And we're going right into a Valslide Side Lunge with a Reach.

We're going to 20, but you control your range of motion.

Reach out.

And then we're gonna open and press back, so we get a little rear delt.

Reach out and press.

That's 2, 3, 4, 5.

Keep your weight over the stationary leg.

Okay, and sit back, like you're sitting back in a squat.

You'll totally feel this in your glute.

You're gonna feel this in your inner thigh.

So we're reaching.

And we press.

Good.

Excellent.

7 more.

Good keep pressing.

Good.

You feel that?

You should be getting some inner thigh.

One more.

Excellent.

Switch sides.

Here we go.

We're burning already.

Feel it?

2, 3, 4.

Working those rear delts.

Always like to work that in, you know, get a little extra posture there.

8, good.

9, 10, 11.

Get it low.

12.

15.

Good.

17, 18.

Hang in there.

19, and 20.

Excellent.

Now we're going to a Speed Squat for 20.

So it's just feet hip width apart.

Down and up.

2, 3, 4.

Obviously, these are called Speed Squats because you're going faster.

8, 10.

10 more.

Now, you're gonna hear my breathing start because this is a burn workout.

We're getting our heart rates up and we're burning.

Excellent.

Almost there.

And that's it.

Very, very good.

Last one of the burn part of the first circuit is called Pendulum.

Sit down about half way and just kind of lift to the side.

That's 5, 6, 7, 8.

I'm not going down and up.

9, 10, 11.

Working my hips and glutes.

Good, excellent.

16, 17 and 20.

Oh, that was good.

You should be feeling your glutes.

You should be a little out of breath.

I want you to have a quick sip of water.

Catch your breath for 30 seconds.

You're gonna do circuit two more times.

And when you finish that 2 more times, meet me back here for the sculpt.

So, right now, I'm gonna go right into our sculpt portion.

This is a little arm sculpt.

Taking some weight--I'm using 5s--if you want to go lighter or heavier that's okay.

Shoulder's and arms, ready?

So palms facing down.

We're going Breast Stroke for 12.

So it's up and down.

That's 1, 2, 3, 4.

Straight arms up, squeeze it back.

And 6.

Good.

8.

That's it.

Push that chest out.

9, 10, 11.

One more.

Very good.

Now, we're going to Curl and Press for 12.

So curl it up, press it up.

That's 1.

And then reverse.

2.

Good.

3, 4.

Working biceps and shoulders.

5, 6 and 7.

That is so good.

You should be feeling your arms.

8, 9.

Don't forget to breathe.

10, 11.

One more.

And 12.

Really good.

Now, I want you to put your elbows at your waist.

Flat black, lean forward for Kick Backs, working triceps.

Going to 12.

Lock it out.

3, 4, 5.

So good, you're almost there.

Keep that flat back.

That's 8, 9, 10, 11 and 12.

That was so good.

Take a quick break here and you're gonna that sculpt portion two more times.

And then you're done.

You have burned.

You have sculpted.

You should feel amazing.

I'm Valerie Waters, and remember, you are just one workout away from a good mood.

Key Vocabulary

Vocabulary	Meanings
workout /ˈwɜːrkˌaʊt/ B1	noun - a set of exercises intended to improve health and fitness
burn /bɜːrn/ A2	verb - to consume fuel to produce energy noun - a sensation of heat
sculpt /skʌlpt/ B1	verb - to create a shape or form
calories /ˈkæl.ər.iːz/ B1	noun - a unit of energy in food
amazing /əˈmeɪ.zɪŋ/ A2	adjective - causing great surprise or wonder
shoulders /ˈʃoʊl.dɚz/ A1	noun - the part of the body connecting the arm to the neck
biceps /ˈbaɪ.seps/ B1	noun - a large muscle on the front of the upper arm
triceps /ˈtraɪ.seps/ B1	noun - a large muscle on the back of the upper arm
activate /ˈæk.tɪ.veɪt/ B1	verb - to make active or operative
glutes /ɡluːts/ B1	noun - the muscles of the buttocks
knees /niːz/ A1	noun - the joint connecting the leg to the thigh
pressing /ˈpres.ɪŋ/ A2	verb - applying continuous force to something
thigh /θaɪ/ A2	noun - the part of the leg between the hip and the knee
squat /skwɒt/ B1	noun - a position in which one kneels and bends at the waist
hips /hɪps/ A2	noun - the part of the body below the waist
circuit /ˈsɜːrkɪt/ B1	noun - a series of exercises performed one after another

Key Grammar Structures

• So it's a two-parter.

  ➔ Tag question/Elliptical sentence

  ➔ The phrase uses a shortened form of 'it is' and adds 'it's' to confirm or seek agreement. It's a common conversational device.

• So, we'll have you ready for tank top season.

  ➔ Future with 'will' + Infinitive

  ➔ The sentence expresses a future result – the listener will be prepared for wearing tank tops. The structure 'have you + past participle' implies causing someone to be in a certain state.

• You're gonna love it.

  ➔ Contraction of 'going to' + Future Prediction

  ➔ The contraction 'gonna' is informal for 'going to'. The sentence expresses a strong prediction that the listener will enjoy the workout.

• Keep your weight over the stationary leg.

  ➔ Imperative mood + Gerund as object

  ➔ This is a direct instruction. 'Keep' is in the imperative mood, telling the listener what to do. 'Weight' is the subject, and 'over the stationary leg' functions as an adverbial phrase indicating where to position the weight.