– English Lyrics

Lyrics & Translation

[English]

this is Fitness blender's ultimate

workout for belly fat

loss in this routine we've got seven

different groups of one cardio exercise

and one ab exercise we're doing each

group twice and we're do that whole

thing two rounds through this routine

doesn't require any equipment except for

an optional exercise mat and we don't

include a warm-up or a cool down so you

want to add one on your

own let's go ahead and start up with our

first cardio exercise 30 seconds of

jumping

jacks go ahead and get

ready and begin this is just a

traditional jumping jack those arms come

up over your head the same time it's

pulling those legs apart then you snap

those feet back together as those arms

come back down making a nice quick

motion but make sure you have it under

control now each one of these cardio

exercises is designed to keep your heart

rate up really nice and high in between

those core exercises you be doing here

in just a second so make sure that

you're trying try to push through this

as much as you can keeping that heart

rate up really nice and high you have

just about 5 seconds

left and let it relax all right drop

down onto that mat we've got knee tuck

crunches coming up next we're doing 14

repetitions and start them up those legs

go straight out in front of you as you

lean that torso back you want to keep

that back really nice and straight then

as you tuck those knees in towards your

chest you're going to round forward

crunch forward down into those hips and

then extend those legs right back out

leaning that chest back back now this is

the slightly easier version with those

hands down on the mat if you want to

make it a little bit harder and bring

those hands up across your chest and

just balance on that tailbone we're

almost done and that's your last one

right there go ahead and let it relax

stand back up we've got another round of

jumping

jacks and start it up remember nice

quick motion but make sure everything

stays under control trying to push that

heart rate up really nice and high

Got 5 seconds left keep it

going and let it relax going and drop

back down to that mat nice and quick

doing another 14 repetitions of the knee

tuck

crunches remember nice tight squeeze

pulling those knees into your chest

rolling those shoulders down towards

those hips then extend those legs out

completely straight flatten that back

and lean back as far as you can

counterbalancing those legs just keep

that motion going nice tight squeeze

every single time you come up to the

center just two more

repetitions here's your last one right

here and let it relax all right go and

stand back up our next cardio exercise

is going to be a lateral jump with a

knee another 30

seconds go ahead and get

ready and start up go and jump sideways

that leg that's behind you you're going

to pull that knee up in front trying to

touch that elbow then you're going to

jump across the other side use that

opposite leg pull that knee up touch

that elbow then switch it back again

just keep alternating back and forth

take that short pause to bring that knee

up a little bit of a crunch to those abs

as well as using that hip flexor to

drive that knee up and then jumping back

across in that lateral jump motion just

keep it going trying to keep that motion

nice and smooth under control but still

getting as much range of motion from

that lateral jump as possible all right

go ahead and let it relax we're going to

drop back down on the ground going into

that next core exercise we're doing

Criss-Cross crunches next 10 repetitions

go and bring those hands back behind

your head your right elbow cross to your

left knee left elbow cross to your right

knee just alternate back and forth

getting a nice tight crunch pulling

those shoulders up off the ground every

single time you pull that elbow across

if you want the harder version make sure

you don't let those knees come in all

the way past that hip joint you want to

stop that knee right on top of that hip

joint and crunch a little further

forward to try to get that elbow up to

that knee just keep it going nice

controlled motions alternating back and

forth get a full extension on that leg

every single time we got one more on

each side and let it relax all right go

and stand it back up we've got another

round of the lateral jumps with a

knee and start up nice wide jump

remember every single time you jump off

to the side pause it for just a second

bring that rear knee that rear leg

up touch that elbow on the same side and

then switch it back over jump across do

the same thing on the opposite side then

jump across again just keep alternating

back and forth nice full jump trying to

get as much range of motion as you

can and just 5 seconds left keep it

going we're almost

done and let it relax all right let's go

and drop back down on the ground and one

more round of those crisscross crunches

hands behind your head and start them up

remember nice full range of motion

getting that leg all the way fully

extended out away from you make sure

those ab muscles those oblique muscles

stay really nice and tight the entire

time you're going to feel this a little

bit through the front of your hip and

the front of your thigh as

well just two more on each

side your last one and let it relax all

right let's go and stand back up going

to the next cardio component we're doing

four forward Jacks and two cross Jacks

go ahead and get

ready and begin that forward Jack we're

doing four of these those arms and legs

are going be coming up in front of your

body coming straight in front and

straight behind and then we're going to

do those cross Jacks those legs going to

come across in front and those arms are

come across in front just keep

alternating back and forth between the

two motions remember four in front then

two two to the

side got five seconds left till our next

core

exercise and let it relax all right drop

it back down to the ground we're going

to be doing a static plank this time 30

seconds and start up you want those

elbows directly underneath that shoulder

joint you want a nice straight line from

that shoulder all the way down to that

ankle if you can't quite do a full plank

then you can always do it off your knees

just drop it down to your knees make

sure you're keeping a nice straight line

from your shoulder to your knee

otherwise try to do this full plank just

like Kelly's doing here keep everything

nice and straight all those muscles

contracted elbows directly underneath

that

shoulder almost done just 5 seconds

left and let it relax all right go and

stand it back up back to that four

forward Jacks and two cross

Jacks and start up that forward Jack

first then that cross Jack remember four

1 2 3 4 that cross Jack one two just

keep alternating back and forth try to

keep that heart rate up there nice and

high almost done 5 seconds

left and let it relax drop it back down

another round to that static plank

and start up try to do that full plank

position if you can nice straight line

from your shoulder down to that ankle

make sure those elbows are directly

underneath your shoulders hips nice and

low otherwise you can always do this off

of those

knees almost done 5 seconds left keep it

going and let it relax all right let's

go and move on to the next cardio

exercise when we doing squats plus a

hook go ahead and get

ready and start up there a squat and

every single time you come back up from

that squat you're going to do that hook

motion so Squat and Hook Squat and Hook

just alternating back and forth between

those arms bring those shoulders across

you want to get a little bit of rotation

through those shoulders get those

obliques into it you also want to keep

those abs and that lower back nice and

tight make sure you're getting a really

nice deep squat every single time this

is an exaggerated motion got 10 seconds

left just keep it going get that heart

rate up there nice and high really push

into those

swings and let it relax all right go and

drop back down to that mat we're moving

on to that next core exercise we're

doing a crossover toe touch so get those

legs straight up over your top of your

hips and you're going to be Reaching

Across with an alternating hand to the

outside of that opposite foot just

Crossing back and forth trying to get a

nice tight crunch as well as getting

those shoulders up off the ground as

high as you can just keep altering back

and forth making sure you keeping those

legs nice and straight right up above

those

hips just two more on each

side one more on each

side and let it relax all right going

and stand back up moving back to that

cardio the squats plus a hook

and start up hook squat hook squat just

make sure you're alternating back and

forth between those arms getting a nice

rotation to those shoulders every single

time keep those core muscles those abs

those obliques that lower back nice and

tight the entire time make sure those

arm muscles are nice and flexed every

single time you do that hook you want to

actually push some power into

it five seconds left we're almost done

keep it going get that heart up nice and

high and let it relax all right drop it

back down on the ground again we've got

another round of the crossover toe

touches go ahead and start up get those

legs directly above those hips coming

across from that right hand to the

outside of that left leg and then that

opposite motion with that left arm to

the outside of that right leg just keep

alternating back and forth trying to get

a really nice tight crunch every single

time make sure every time you lay back

with those hands behind your head you

don't let those abdominal muscles

release you want to always keep them

nice and tight

two more on each

side your last one right

here and let it relax all right go a and

stand back up our next cardio is going

to be a two hop

squat go ahead and get

ready and start up so you're going to do

a lateral jump on one foot squat down

nice and low after two hops and then do

two hops on the opposite leg going back

the other direction nice deep Squat and

then start it over again just keep

altering back and forth get a nice long

hop on that single leg get a nice deep

squat the other side just keep it going

and try to keep that heart rate up nice

and

high almost done 5 seconds left keep it

going and let it relax all right go and

drop it down to the ground our next core

exercise is going to be scissor kicks

going to get those legs up either

straight above those hips or down at

about a 45° angle the lower down towards

the ground you go the harder they're

going to be for the front of that thigh

and also for those abdominal muscles so

keep those abs nice and tight pressing

that lower back flat against that mat

the entire time that lower back starts

to lift up then go and bring those legs

a little bit higher above those hips

and we're almost done that's

three

two and one go ahead and let it relax

drop those legs back down stand it back

up we got another round with the two hop

squats and start it up two hops on one

leg then down into a nice deep squat

using that other leg hop back again two

times back down into a nice deep squat

just alternate back and forth making

sure you're get a really nice deep squat

trying to get your heart rate up really

nice and high

almost done 5 seconds left keep it going

nice full range of motion and let it

relax all right drop back down on the

ground again we got one more round of

the scissor

kicks legs come up and start it remember

alternating which leg is on top every

single time the further those legs go

down towards the ground the harder it's

going to be for those abdominal muscles

and the front of that thigh and hip

flexor so just pick where you can

control make sure that lower back stays

flat against that mat by constantly

Contracting those abdominal muscles and

pressing that lower back

down almost done in

three

2 and one go ahead and let it relax go

and stand back up our next cardio

exercise is going be a standing crunch

pull

go ahead and get

ready and begin so every time you pull

those arms in you're going to bring one

knee up crunching those shoulders

forward down towards that knee getting a

nice tight squeeze on those abdominal

muscles getting to pull on those arms

you want to actually pull against

yourself as you pull those arms in and

then push against yourself as you push

them away now if you're constantly

trying to make sure you're working

against yourself then you're going get a

lot more out of this exercise if you're

just kind of slowly moving those arms

then you're not going to get anywhere

near as much so make sure you're

constantly pushing against yourself

we're almost

done and let it relax all right going

lay back down to the ground our next

core exercise is going to be flutter

kicks let's get those legs straight up

above those hips one leg drops straight

down and then alternate back and forth

just keep those abs nice and tight just

like with those scissor kicks you want

to keep that lower back flat against

that

mat almost done three two and one go

ahead and let it relax stand back up you

got another round of the standing crunch

pulls and start it up remember working

against yourself with those arms pulling

that knee up really nice and high

crunching those shoulders down forward

into that knee just keep it going

just 5 seconds left we're almost

done and let it relax so and drop back

down to the ground and got one more

round with the flutter kicks legs come

up drop one out and start that motion

almost done in three two and one go

ahead and let it relax go and stand back

up for our next cardio exercise power

skips go ahead and get

ready and begin now the idea of this one

is to do a skipping motion trying to

drive your knee and arm up as high as

you possibly can as quickly as you

possibly can forcing yourself off the

ground in a nice jump so you just

alternate back and forth between arm and

leg you want to have your left arm and

right leg up and then alternate to the

other side just altering back and forth

nice quick motion trying to push 100%

into it every single

skip Got 5 seconds left we're almost

done keep it

going and let it relax all right go and

drop it back down on the ground our next

core exercise the windmill jack knife

crunch so you're going start with those

knees and arms pulled in then extend

those those arms out and extend those

legs out at the same time keeping that

belly button pulled in nice and tight

pressing that lower back flat against

that mat you want to get a nice full

extension of those arms and legs making

sure you're feeling it predominantly in

your abdominal muscles but you're also

going to feel it quite a bit in the

front of that hip and the top of that

thigh as well as just a little bit into

those arms and the front of that chest

and the side of that rib cage just keep

that motion going nice full extensions

make sure everything stays nice and

contracted the entire

time just a couple more repe

itions and there's your last one right

here draw it back in and let it relax

all right go and stand back up we got

another round of those power

skips and start up we driving that arm

and knee up nice and high trying to

force yourself up get a nice high skip

every single time trying to push 100%

into every single one

and we are almost done just 5 seconds

left keep driving that knee and arm up

there really nice and

high and let it relax all right go and

drop it back down to that mat we've got

one more round of the windmill jack

knife

crunches and start it up bring those

arms and legs in nice and tight crunch

forward with those shoulders and extend

those arms and legs out as far away from

each other as you can keeping those core

muscles nice and tight pulling that

belly button in shoving that lower back

flat down against that mat just keep

that motion going nice full extensions

every single time really focusing on

that

form almost done just two more

repetitions nice full

extension bring it in nice tight crunch

one more out

and pull it back in and let it relax all

right that's the end of round number one

go ahead and pause it here if you need a

extra rest otherwise I'm going to start

right back into round number

two all right let's go and start round

number two again starting back over with

the jumping

jacks go ahead and get

ready and start up just a traditional

jumping jack those hands come up those

feet come out and then snap those feet

back to together as those arms come back

down just keep that heart rate up nice

and high got just about 20 seconds

left and 5 seconds left we're almost

done keep that motion

going and let it relax all right drop

back down to the ground we've got knee

tuck crunches coming up next

and start them up extend those legs out

as you lean that torso back remember

keep that chest really nice and straight

when you lean back when you pull those

knees in you're going to Crunch forward

get a nice tight squeeze on those abs if

you want to make it a little bit harder

then pull those hands up off the ground

and cross them over top of your

chest just a couple more

repetitions and let it relax all right

go and stand up going back for those

jumping

X and start it

up got 5 seconds left we're almost done

keep that motion

going and let it relax back down to the

ground we got one more round with the

knee tuck

crunches and extend it out nice flat

back pull those knees in crunch those

shoulders forward just keep that motion

going nice and solid trying to get a

full extension every single time

and we're almost done just two more

repetitions and let it relax all right

go and stand up moving on to the next

cardio the lateral jumps with a

knee go ahead and get

ready and start up focus on that lateral

jump jumping left to right as far as you

can every single time you jump you're

going to take a pause and that rear leg

you're going to bring forward and tap

that knee KN to your elbow same arm as

leg and then jump across the other side

just keep alternating back and forth

making sure you get that knee tap in

there getting a little bit of a crunch

every single time you pull that knee

forward just keep it going got about 10

seconds

left 5 Seconds we're almost

done and let it relax all right drop it

down to the ground our next core

exercise is going to be the crisscross

Crunch and go and bring those hands back

behind your head and start it up bring

that right elbow across that left knee

that left elbow across that right knee

just alternating back and forth getting

a rotation to that torso as much as you

can pulling that elbow up towards that

knee as close as possible getting a

tight crunch every single time now if

you want to make this a little bit

harder don't bring that knee in quite so

close you're going to stop it right

above that hip

joint and we're almost done just two

more on each

side and let it relax all right go and

stand back up we've got another round of

those lateral jumps with a

knee and start that lateral jump up

moving back and forth as wide as you can

trying to get a nice big jump but make

sure every single time you land you

pause and take your time to bring that

elbow up to your knee before we start

into that next jump just keep it going

and just five seconds left keep that

motion

going and let it relax all right drop it

back down the ground we got another

round of the crisscross

crunch hands back behind your head and

start it up nice full rotation on those

shoulders get a nice tight crunch every

single time drawing that knee in nice

and close for the easier version for the

harder version pull that knee in only to

just above that hip joint

and we're almost done just two more on

each

side and let it relax go and stand back

up we've got our next cardio exercise

the four forward Jacks and the two cross

Jacks go ahead and get

ready and start up those four jacks

those arms and legs come straight out in

front of your body the cross Jacks those

arms be crossing over top of your chest

and you're going to be Crossing those

feet as well just keep that motion going

nice and even remember four forward

Jacks two cross

Jacks and we're almost done just 5

seconds left keep that motion going get

that heart rate up

there and let it relax all right drop

down on the ground our next core

exercise is going to be the static plank

come up onto those elbows and toes keep

a nice straight line from that shoulder

all the way down to that ankle if you

can't quite hold a full plank you can

always drop down onto those

knees and we're almost done keep holding

it just a little bit longer make sure

you're keeping that nice straight line

from that shoulder that

ankle and let it relax all right go and

stand it back up four forward Jacks and

two cross

Jacks and start it

almost done keep that heart rate up 5

seconds

left and let it relax all right drop it

back down another round of those

planks elbows underneath those shoulders

and go and come up onto those toes nice

straight line from your shoulder all the

way down to that ankle keeping those

hips nice and low without drooping

keep pushing through it we got 5 seconds

left we're almost done keep those hips

low and let it relax all right go and

stand back up our next cardio exercise

is the squats plus

hooks go ahead and get ready

and start up that nice hook motion

squatting down nice and low then coming

up and doing a hook with the opposite

arm just altering back and forth between

arms every single repetition making sure

you're getting a really nice low squat

every single time make those legs have

to work and also work against yourself

with those

arms almost done 5 seconds left keep it

going

one and let it relax go ahead and drop

it down to the ground our next core

exercise is the crossover toe touches go

and get those legs straight up over top

of those hips you're going to bring that

right arm to the outside of your left

foot and that left arm to the outside of

your right foot nice tight crunch a

little bit of rotation through those

shoulders trying to get both shoulders

up off the ground as high as you can

every single time making sure you're

constantly keeping those abs nice and

tight

and just two more on each

side one more on each side and let it

relax all right go ahead and stand back

up the squats and

hooks and start up remember nice deep

squat every single time and make sure

you're working against yourself with

that hook motion

almost done just 5 seconds left keep it

going and let it relax go and drop it

back down and got one more round of the

crossover toe

touches and get those legs up and start

the motion

almost done just two more on each side

nice tight crunch every single

time and there your last one right there

go ahead and let it relax all right go

and stand back up our next exercise for

cardio is going to be a two hop

squat go ahead and get

ready and start up we're hop twice on

one leg off to the side squat down nice

and low then come up on the opposite leg

hop twice the other direction back down

that nice low squat just keep

alternating back and forth focusing on

getting a really nice long hop every

single time with that single leg as well

as getting a really nice deep squat

every single time you come to the side

and keep it going we're almost done just

under 5 seconds

left and let it relax all right drop it

back down on the ground our next core

exercise is going to be the scissor

kicks bring those legs up over top of

those hips the lower down towards the

ground you get them the harder it's

going to be it's going to be switching

those legs back and forth one on top of

the other getting them as wide as you

can out to the side and then cross them

over top of each other keep those abs

contra contracted nice and tight and

that lower back pressed against that

mat we're almost done just

three

two and one go ahead and let it relax

all right stand it back up another round

of those two hop squats

and start them

up we're almost done keep that heart R

it up there got 5 seconds left keep it

going

and let it relax all right drop back

down to the ground again one more round

of those scissor

kicks going to get those legs up

remember the lower you bring those legs

down to the ground the harder it's going

to be for those abdominal muscles and

those hip flexors and the top of that

thigh the closer up over top of those

hips you are the more it's going to be

just that inside thigh

almost done that's

three

two and one go ahead and let it relax

all right stand it back up our next

cardio exercise is the standing crunch

pulls go ahead and get

ready and begin those arms come straight

out every time you pull them in you're

going to bring a knee up really nice and

high make sure you alternate knees back

and forth every single repetition every

single time that knee comes up you're

going to Crunch forward get a nice tight

squeeze on those abs and make sure

you're working against yourself with

those arms so you're pushing against

yourself as those arms go out and you're

pulling against yourself as you're

pulling those arms back in just keep

that motion going you got about 10

seconds

left 5 seconds

left and let it relax all right drop it

back down on the ground our next core

exercise is going to be the flutter

kicks go and get those legs straight

above those hips drop one down and get

those legs moving nice full range of

motion keep those abs nice and tight try

not to swing those legs is a nice

controlled motion but still trying to do

it

quickly almost done that's three two and

one go ahead and let it relax stand it

back up another round with a standing

crunch

pull and start up bring that knee up

nice and high pulling those arms in nice

tight crunch every single single time

try to make sure you're getting that

knee as high as possible every single

repetition making sure you're working

against yourself that arm

motion and we are almost done 5 seconds

left keep that motion going nice and

tight and let it relax drop it back down

one more round with the flutter cake

those legs up there drop one leg down

and start the motion up now make sure

you don't let those hands come up

underneath that butt they're going to

want to do that to help support your

hips and make it a lot easier for those

abs so if you're putting those hands

underneath your butt you're just

cheating away from your abs so make sure

you keep those hands out from underneath

your butt we're almost done that's two

and one go ahead and let it relax stand

up for the next exercise our next cardio

is going to be power skips

go ahead and get

ready and start up driving that knee

driving that arm trying to get up off

the ground as high as you possibly can

making sure you're pushing 100% every

single

repetition oh almost done 5 seconds left

keep it going pushing as hard as you can

driving that knee and let it relax all

right drop back down to the ground

you've got windmill jack knife crunches

next and start them up Tuck those knees

in the arm to the side then extend those

arms and legs in opposite directions get

a nice full extension crunching those

shoulders forward every single time you

pull those knees in and getting a good

stretch every single time you put those

arms and legs out in opposite direction

you're going feel us quite a bit in your

abdominal muscles as well as your hip

flexor and the front of your thigh

you're also going to feel just a little

bit in your chest and the outside of

that rib

cage just two more repetitions nice full

extension crunch it back in one

more and let it relax all right stand it

back up another round to those power

skips and start up get that skip motion

going driving that arm and the knee up

nice and high you want to try to get

yourself up off the ground as much as

possible every single repetition trying

to push into it

100% we almost done keep pushing through

it as hard as you can you got 5 seconds

left and let it relax all right drop it

back down on the ground we got one more

round of the windmill jack knife

crunches this is our last exercise for

this round so push through it as hard as

you possibly can making sure

everything's nice and clean tuck those

knees and shoulders in then extend those

arms and legs out in opposite directions

get a good full stretch keep those abs

pulled in nice and tight pressing that

lower back flat down against that mat

then crunching in as you pull those

knees and shoulders together

almost done just two more repetitions

full extension keep that back down nice

tight crunch one more full extension

squeeze it in and let it relax all right

good job this workout is complete you

just finished Fitness blenders ultimate

workout for belly fat loss

Key Vocabulary

Vocabulary	Meanings
jump /dʒʌmp/ A1	verb - to push oneself off a surface and into the air
exercise /ˈɛk.sər.saɪz/ A1	noun - physical activity to improve health or fitness
crunch /krʌntʃ/ A2	verb - to compress or squeeze noun - an abdominal exercise
lateral /ˈlæt.ər.əl/ B1	adjective - relating to the side
repetition /ˌrɛp.əˈtɪʃ.ən/ B1	noun - the act of doing something again
plank /plæŋk/ B1	noun - an exercise involving holding a push-up position
squat /skwɒt/ B1	verb - to bend the knees and lower the body noun - an exercise involving bending the knees
oblique /əˈbliːk/ B2	adjective - slanting or at an angle noun - a muscle of the abdomen
flexor /ˈflɛk.sər/ B2	noun - a muscle that bends a joint
skip /skɪp/ A2	verb - to move by hopping on one foot
windmill /ˈwɪnd.mɪl/ B1	noun - a structure with rotating blades adjective - describing an exercise with a circular motion
contract /kənˈtrækt/ B2	verb - to tighten or shorten