Tag Archives: hiit

hqdefault 13

15min FAT BURNER | AT HOME FULL BODY WORKOUT!!

toned in ten

>>GET MY 10 MEGA BONUSES HERE<<

Audio Text:
what’s up guys welcome back to my Channel today I’m so excited to bring you this video it is a real-time 15-minute fat burning workout most of my workouts are like this and I’ve trained this way I guess four times a week and all about high intensity bodyweight exercises that’s worth but I’m promote a lean and toned body and I want to make this workout to show you that you can just go into a bedroom I’m in my bedroom right now I did have to move the furniture around a little bit but I just want to make this 15-minute fat burning workout to show you that you can achieve your results at home you don’t even need a gym membership you have two circuits in each circuit there are four exercises you will do each exercise for 30 seconds and do the one after the other you repeat each circuit three times the circuit one has four exercises will do 30 seconds 30 seconds 30 seconds 30 seconds and then a 30-second break you will repeat that another two times so you’ve done it three times if this is confusing you don’t worry like I said this is a real time worker I will be doing the entire thing with you I’m already sweating in my room because it is boiling hot so my sweat has begun it is a time workout I worked out perfectly for 15 minutes and we’re using 30-second intervals I’m going to use this timer on my phone like I said I’m doing the wake up with you so you don’t need the timer but I will be putting the timer on the screen somewhere all right let’s get started with circus number one your first inside is just what starting in three two one let’s go just one you want to make sure that your knees are not over top of your feet and really push you like one of the back getting back into the just whatnot and it works it really push it up strong [Music] okay five against a lady who shot [Music] I’m amazed if you want you so strong and turn on processing blocks anyone can you can water bottle shop I mean Queen [Music] movement going is buggy [Music] [Music] [Applause] going in to stop this out basically go make massage your legs like now in peanuts everybody’s workin fine and try to keep your stomach splash Oh [Applause] [Music] all right 97 number one done have a 30-second break [Music] you oh sorry I set my timer oh I swear I did six seconds get ready for round two of that first circuit again yes sir John’s one in three two and one let’s go jump off make an explosive really sink down deep into that squat and push up explosive movement only assault containment what happening that every single exercise every single movement totally worth it and second I need to tap this up top down Jimmy drop down I’ll make sure you’re moving the whole time good nice stop you need to make a modification do that do one cross for your body [Music] [Music] [Music] you really engage that four main exercises form so if you want to [Music] oh okay done second session done Studies on the break and then you are doing that so that one more times make me fun x2 bet you have done it make it really explosive then ask you to get a one-minute break we’ve seen things really push yourself on this last one okay eight seconds if you were doing these workshops I’m going as hard you need to get three let’s carry on last time you got some pain it deeply in that one example we will close up [Music] without fun car charger at least three on your toes yeah please drop down to your knees listen to your body not down to your knees if not keep putting one last one [Music] block X plus a whole budget [Music] I’m going to break for me right commemoration one timeout will going on to number two one minute break [Music] I can never ever find the right word there’s no way this is real life there’s no study of the right girl talking don’t say that if you drop it reduces up to against we I repeat get three plants that’s rotting skin is three to one let’s go skating how about standing was saying on supplier and not and quick speaks battle doers so this is working to ask for part of their price so Alex would think about supporting calm and you are tied up to mate and Bangkok really good your shoulders up high get your boy hasn’t strong go to your baby down sticking at your head all the way to the wall honey good bones the try to be as quick as possible to really burn out those shoulders my favorite exercises p.m. having shoulder issues that lit up introductory refers robot veggies popsicles your hand if what if we jump up if you need to cross your way to get up try you always make the like promise that’s like in front talk about I’m just want to find this is the highest of all of them froggy squat pulses likewise elbows in to walk here into the inside of the side and then do down just trying to create your handle on floor you never stand up you don’t train your legs what you feel like is all that mean quick movement I know the old one but it turns your closet if your quads are burning you are not doing this for me once quick enough so it’s all that being that in quick this room is like a sauna whoa all right now just this don’t sound so sure you are paying that two more times you have 15 I can grab a drink if you want I don’t have time 10 seconds in the next I’m going to skiers in three two one oh okay he is back and alone quick yeah I know what is doing the only husband up muscle memory if you ever need help [Music] nobody [Music] I don’t really engage the cloth amazing sometimes they love you ringing that’s not right thank you helps making rock hunting it really nice [Music] missiny okay so now we do you see IQ you can back up one mess would be its created quickly identify you know you have picture like being with the weather how many times were you want mature I want you to notice the one on an older versus told me I want to show our best friends because my life my happy and in rocks are whoa baby my quads are burning look at this I hope you guys up waiting like I am if not clean your windows on a summer day like this and then is your sunshine okay one time one time things are done this is your burn out there nine seconds burn it out everything you’ve got it all in the ground three two one go this is a lot of town okay so I need to make so my mom does too because we know we saw this guy shove it up see what out there oh thank you very much you’re crazy oh think of the 3d holder [Music] [Music] I’m literally dripping sweat I hope you guys are too let’s wake up all of that pushing your limits and going as fast as you can anyone can do those exercises that it’s about using explosive and powerful with your movements if you enjoyed that fat burning session please give a thumbs up give it a lot of sizzling comportment so make sure to subscribe because the upload new videos every three days I’m going to take a shell because I’m literally dripping everywhere and my mom like I spilled some water off the ball on the floor to my goodness well mobile next minute my sweat is everywhere love you mom hey guys

READ MORE

hqdefault 95

How to Lose Weight | 10 Tips To Lose Weight | Lifestyle, Diet and Workouts

>> Click Here To Get FREE Report + My Special FREE GIFTS<<

Audio Text:
hey everyone how’s it going so it’s coming now it’s actually winter and straight out which is fine we’re in and jump off but yeah it’s some up in Oh like most places so I’m just going to share some of my tips on how to lose weight so before I get started with the tip I’m just going to explain the logic behind losing weight and explained it in a very simple scientific way is that if your energy expenditure more than your energy intake then you’re going to lose some weight it is basically the same as the in calories deficit but people are always so freaked out when they hear this term calories it’s just calories it is no horrible horrible thing just calories so just calm down count down so I long as you’re living weight in some sort of calorie deficit you might be very low or not whether you know it or not if you’re losing weight you are in calorie deficit so to this way you can improve your lifestyle you put choices making healthy food choices and all sorry exciting so now I’m going to share can tips with you guys on how to lose weight effortlessly maybe not so effortlessly for everyone but I reckon they are all very easy to implement so yeah offer drink lots of water I’ve spoken about the importance of drinking water before I can’t stress enough about drinking water think about maybe train is what a day especially if you’re exercising you guys drink more because you’re going to be more dehydrated so drinking water is going to help to flush out the excess water from your body so we all have those days that we wake up feeling we’re really fat it’s probably just water retention so just drink lots of water flush out the excess water and you’re going to feel a lot leaner also the second tip is to sleep how amazing is that so basically if you don’t sleep enough then your body is going to produce more stress hormone which is associated with weight gain and also muscle recovery and also lack of sleep is going to affect your energy level especially when you’re at the gym so you’re not going to push yourself as hard they’re not putting as much calories because you’re doing a half-ass job no so yes sleep and also lack of sleep is going to produce more hunger hormones so how should is that lack of sleep is going to give you more stressful with more hunger hormone lack of energy burden has calories so sleep regulates the two other very important hormones one is letting the other is curl in so lesson is basically the hormone that regulates our energy level and golden is our hunger hormone so Berlin is the hormone that triggers our appetite making us feel hungry so if you’re not sleeping enough your body can produce more of this hormone making you hungry sorry tries to sleep seven to nine hours a day very very important as I’m sure you’ve heard of this a lot of times but getting vegetables is very very important very important so different varieties of vegetables not going to get the vitamin A B and they are really great for skin and magnesium which is great for muscle recovery vitamin C top down and Australia so many benefits so I’ll be sitting here all day I’m going to talk about the benefits of getting vegetables so vegetables are normally quite high in fiber which creates that volume and it takes longer to digest so it makes you feel fuller for a longer time on such minimal calories so I normally eat about 300 grams of vegetables for my lunch and also for my dinner and I also eat a lot of sweet potatoes because they are more dense in calories which is what I need as well so now I’m just going to show you a couple of assholes that are pretty rich in nutrients and also very low in calories right more specials on really low in calories this set for like Apple kind of bananas or vegetable but so a hundred gram of kale is only 49 calories and a hundred grams of zucchini is only 17 calories per gram of sweet potatoes 86 calories which is still pretty low a hundred pounds of broccoli is around those four calories 100 ml spinach is only 23 calories and I love delicious so much so yeah this are just some of the very very nutrient rich fish Falls there are obviously lot of vegetables that you can eat that cabbage brussel sprout they’re already great what’s number four is to eat out less sorry from the restaurants are usually quite high in sodium and also a bigger portion like way bigger maybe not a depends on where you’re from but the portion is usually quite big in Australia I tend to open eat when I’m feeding yellow because I don’t really want to waste the food and also food from the restaurants are generally higher in sodium which makes you want to eat more and also drink more and then you’re going to bloat up and you’re going to feel fat so what you can do is to take away some of them if that’s awful number five in five yes it’s body trying to avoid eating percent food like packaged food potato chips package sauces so a lot of processed food not all of them but most of them are really high in sodium and also high in Asheville oil and vegetable oil is really high in omega-6 so if you have an imbalance between your mega six and three then you’re going to cause inflammation in body so that’s going to be if you and you’re not going to great and also the studies that show that too much omega-6 may increase the chance of having heart disease so try to cut down those potato chips those sprite stuff like fried chicken yeah pretty much also when you’re trying to lose weight you tend to feel hungry and that’s because you’re not eating enough or not enough of the right food because I don’t really feel this way so what you can do is to eat food that keeps you satiated it so put a high in healthy fat and also fiber I’m going to help you with that so don’t be afraid to eat foods that are high in healthy fat things like avocados chassis flex ch-53 high in fiber and it’s just special in general you can also try to add coconut oil to your diet I personally don’t like the smell of coconut oil especially with my vegetables or meat or whatever I just don’t like to smell sorry if you like coconut oil that’s great number seven is portion control so I think that’s the problem that most people have is to over eat or some people under eat so what you can do is to meal prep so you split your portions and make sure that you have really rich nutrients in every single one of them so you don’t feel hungry or you don’t feel too full so that’s something that’s really helpful when it comes to losing weight wellness is to do some sort of cardio obviously you can choose to do your favorite type of cardio I don’t really want for you to do heat career because that’s my favorite it’s very important for you to enjoy your workout so if you prefer to go or run and go for it but heat color is my personal favorite because like creepy and I love it and also increase and afterburn effect even when you stop working out so the proper term for the afterburn effect is called excess post-exercise oxygen consumption so a POC in short so the more intense your exercises then the more oxygen your body is going to consume afterwards which then leads to more calories burn and some studies claim that it burns up to 24 hours that’s crazy so that’s the reason why get cutting is so great when it comes to losing weight so Hikari also helps you to be lean muscle and not losing the muscle mass while you’re trying to lose weight and that’s very important as muscle it’s more metabolically active than fat so basically your metabolism will increase as your lean mass increases so all you need is a 15 to 20 minute workout smash it out and I have most of this on my channel and I’m going to link some of them in the description box so check it out cardio it’s not the only way to lose weight by to this some ways and for those of you girls are afraid of lifting weights don’t be afraid because you’re not going to get bulky especially when you’re trying to lose weight there’s no way that you are going to get bulky without being in calorie surplus so try to lift some weights so strength training is going to produce an after burn effect as well which is EPOC so after you finish your workout your body is still going to keep burning because your body is going to try to repair those muscles and some studies claim that it burns up to 38 hours so that’s crazy you can’t get that from aerobic exercises so try to leave some weight don’t be afraid guys or girls girls guys as a matter don’t be afraid so I personally do some strength training hit carrier and also some bodyweight exercises so maybe try to start with one or two days of strength training today dokie courier and see how it goes well so the last tip is to clean your place I know this is not a groundbreaking tip but I know a lot of us can be quite lazy to clean the place I was definitely not a fan to use the vacuum and recently as far I love to vacuum my place because it makes me sweat and also the fact that it is quite cold over now so I want a vacuum away so that I stay warm so that’s pretty pathetic yeah try to take more responsibility at home vacuum the place or and want to slow the dishes I don’t know just do something yeah so those are my 10 tips I hid small but I wanted to keep it short and simple if you want to know more let me know and give this video a thumbs up and also you don’t have to incorporate all of these tips all in one day just take it slow and maybe make one or two tips in a day or one day slowly apply them all the time because if this is not your way of living it can be quite challenging but I reckon they are all quite easy so yeah I hope you guys enjoy today’s video please give this video thumbs up if you find it helpful because it really helped me out and I also want to thank you guys so much for all the support I’ve been visiting recently it’s really amazing I’m really really thankful I’m also really happy that my videos have helped you out oh yeah that’s all I want to say for today and I’ll see you guys

READ MORE

hqdefault 39

BACK ON TRACK Fat Loss & Diet Tips | Body Update & Healthy Living

>>Read My Full Review On The Keto Beginning<<

Audio Text:
[Music] two days post-christmas which means that we feel sick we’re very very full of Christmas food so we haven’t trained in three days literally we just sat down all day and eaten just do it all that Christmas stuff maybe today’s the day we get active again move our body but in true soufy and curt style we don’t just want to move a little bit we want to move a lot so what often trained separately because he does more bodybuilder kind of like weight lifting sessions and I do hips functional workouts but today we’re going to train together we can collaborate write up a session and this is going to be a get back on track blog starting with an epic work at all I’ve eaten for the last yeah week is free donut mix sure just chocolate he’s been having like M&Ms I’ve just been baking for people which means I eat half the butter before I give it to them so like we feel sick we’ve just been eating I’m sweating already I’m gonna get changed out of my skirt then we plan in my head what kind of session I want to do time to write up this full circuit with exercises remember always really hot so we’ve got after I put one see squats crab-walk chin-ups we’re gonna repeat that three times let me go to SEC 2 which is air bag ropes wall balls air bubbles we repeat that three times so it frees sleds garrix lat pulldown shoulder raises again oh whoa repeat let’s not do that let’s not do that for Road burpees barrels of the sit-ups go 3 times 30 seconds to 1 minute between each round we’ll see how we feel we want to make sure you’re doing every exercise to the best of your ability and we proper form and because we pick 12 by the 12 rep you want to be able to know [Music] [Music] first one down I’m pretty tired the mosaic fatigue so quickly look the world brutal like the best but they’ve just burped and to my chin ups I did tend I tried to attend every time so they were all assisted with like a resistance band but I feel good now so I’ve got one for me was a good warm-up and now I’m ready till I can kill it so we need to stop talking but then I get out of the mood ok your cardio fitness is way too good [Music] take it to complete if you’re not sweating off the circuit to then some wrong yeah even with the wall ball first try to like throw as high as you can and don’t just go through the motions don’t just like chocolate in the air forceful and impactful as possible shoulders are burning legs are cooked I definitely had it been on it too close to workout because I could like to feel my belly [Music] I move between sets dying and he says he are you kidding I’ve seen so much I should be like so shredded oh I feel better after circuit three then I did after circuit two yeah I just feel tired you’re dying burpees aim right but I love burpees I hate the roller hate the rope I like the roll hate burpees last one actually defeated really [Music] okay sure how’s good that was a really good session because I just had so much energy because I ain’t so much at Christmastime I know I had loads of energy eat too many snacks and not yeah my portion control yeah I really think that refined sugar is probably the one of the worse things you have in your diet so I feel horrible right now I’m just so sad right now like I really okay so obviously tip number one for getting back on track is smash out a big workout breaking a sweat and as Troy Bolton once said get your head in the game do you know what that quotes from high school musical you like there’s two reasons if you’re not in the mood to Train if your body is genuinely tired listen to your body and maybe you do need a rest day on the flip side feel like there’s this threshold honestly my most memorable and amazing workout is when I feel that threshold when I feel that bump and I’m like oh I can’t move others like I don’t want to do anymore if you just keep going and you overcome that little bump the rest of your workout is so so powerful and so much better so usually a cardio exercise that’ll get me through that threshold rolling through it the worst but it’s great and as I’m growing oh my god I don’t want to do it anymore and then if you just keep growing everybody becomes numb you just keep going and you’re like oh tip number two you’re getting back on track it’s always having healthy food accessible I’ve always said when I had my own apartment I would have a veggie patch Thank You Kodomo put my amazing Christmas present lemon tree lettuce beetroot eggplant capsicum would be so cool if I see a worm I’m gonna die I hate worms point taken we have like half analysis we have like half an hour you’re ready for this Susie good job says thanks I don’t know how to do it lovely Oh gotten enough in here it’s a gun for your team here [Applause] [Music] and then when you walk out the door you see lovely plants just need to hold yourself up while your water there mate welcome to it car of fun I like don’t like the separation like I can’t see you properly yeah it’s a cramp must all – yeah we don’t bring it no no he’s stupid see this is the way that he really talks to me I spit on you you’re an OD subscriber you might remember every Christmas holidays we go up the coast of my family it for like five days our goal is to not go to the gym at all while we’re up the coast usually we can visitors pass to a gym and we’ll go to the gym every now and then think this year we were like way more functional and outdoorsy with our workouts so I think what it’s gonna do like my ebook runs and things like that for tip number three for getting back on track it’s all about that h2o life sprouts you even hydrate I can have a huge meal and I’m like why am I still hungry and I eat and eat meat and I’m like snacking all the time and then I realized it’s dehydrate and encourage people to walk around with like 1 liter of water everywhere I mean like even if you’re at home and you’re going from room to room bringing a water bottle bring it in your hand cuz you’re more inclined to drink it by the way today is the 31st of December so I need to solidify my resolutions I’m definitely going to put a water kind of resolution in the list why you going this way you go to the other way let’s take you south these guys north [Music] I wanna be [Music] that’s like heaven now I just ran into went to the bathroom following my journey for a while now you know that I was having some problems with my PCOS and amenorrhea and not having my period for like ten months got really really lame really low body fat percentage literally just living my life to look a certain way and now I’m Way more balanced and I’m at the age now where I obviously want to start thinking about having kids in the future my biggest focus has been getting my period back and bouncing out my body I cannot believe I just got my period always dreamed of the day that I could tell you guys oh my gosh like you would myself I did it through holistic practices and nutrition come we actually did it and I think I’ve ever been so happy to be bloated in my life this is gonna be the best 2018 of having really good our next activity is going to segue into tip number four this is kind of the tip so you can share it have an extra activity outside of the gym I’ve been through this where you feel like being active is only the gym and only training where it doesn’t have to be like that Kurt and I broke back to live very active lifestyles so yes we go to the gym and we train in we do circus but we also like to be adventurous and do fun things so Kurt’s gonna go surfing now I’m not gonna go surf you go to the gym that’s totally fine and I think gyms are awesome to get a really good sweaty session in if you only do the gym sometimes it can get boring and black stagnant so it’s important to do fun activities they tie in nicely with your workouts – totally let’s do it [Applause] [Music] [Laughter] we had a Mexican do that just because like why did we have a Mexican Dame why not this because Oh Kenyatta’s and I got my own special little period pinata my next loves will obviously be like how I got my period back and going in depth of my news resolutions because I was gonna talk about them here but I feel like this vlog has already been very long but I really hope you guys enjoyed this one if you did please give a thumbs up give it a like because it really puts my channel and I’ll see you guys in my next video bye you

READ MORE

hqdefault 32

32 Minute Home Cardio Workout with No Equipment – Calorie Blasting Cardio Training

>>Click Here To Red My Review On Toned In Ten<<

Audio Text:


hey guys it’s Kelly from Fitness winter calm and today I have a body way only cardio workout for you we’re going to be doing 45 seconds on with 15 seconds reps and then a B a B format I’ve included your warmup and your cooldown so let’s go ahead and get started alright so we’ve got a built in warmup we’re gonna start off with that 45 on 15 seconds rest structure but we’re going to start nice and light so that we like I said we have a built-in warmup so go ahead and get your feet moving we’re gonna start off with sidestep jacks so nice and light start on one side just step out and so you’re doing the motion of a jumping jack with your arms but you’re just kind of tapping lightly from side to side instead of jumping so increasingly these intervals are gonna get Swaggart and sweaty ER his first little bunch is quite easy while our muscles are warming up after that it’s gonna turn into a sweat best hopefully we’re halfway good start to pick up the speed as you get comfortable as you start to throw your body warm up ten seconds five all right so 15 seconds rest remember to always keep your feet moving never want to be still doing this so at least a boxer shuffle you can always make it harder if you need to we’re doing those [Music] kind of forces you to get a good stretch to all the way down lower yourself up squeeze your glutes push back up so if you’re not very flexible you can always come here bend your knees until you can get to the floor your hamstrings are tight ten seconds left five seconds all right now we’re going back to that send it around of those sidestep jacks so keep your feet moving for a little arm work in there as well for that warm-up two one here we go just side to side enjoy the easy stuff won’t last make sure you’re sitting up nice and tall to make you good posture while you’re doing these exercises make sure you’re not doing kind of half half-hearted jumping jack motion keep your arms straight try to move slower if you have to and get the full range of motion instead of doing a quick no not full effort version 10 seconds left to one all right get this key moving putting down into those walk down back those five seconds two one here we go I know I use variation of walk downs and my routines often because I love them they feel good but they’ve learnt so many different muscles there’s a lot of different ways in my violin you’re kind of fun about 20 seconds left 10 seconds to 1 all right so next up we are doing two knee pulls so we’re still and that logogram packed lower-intensity warmup period but we’re going to start picking up here after this so again if this is too easy step up the intensity of your rest otherwise here we are so we’re one two one two so this is nice and low impact if you want to step it up mm-hmm just add in some jumps you can always make things easier or harder as you need to otherwise we just hear all about what works for you go over halfway done try to get a little crunch flex your core while you’re doing this is definitely an ABS exercise as well as a cardio exercise about five seconds left all right next up we’re doing a lunge plus a rotation five seconds left here we go so we drop down into that lunge rotate rotate in the center we just come back up so your legs are probably can you start burning we are holding that lunge you’re also working your core about halfway already if you’re not feeling very warmed up yet or if you’re new to exercise you can just keep your lunge nice and shallow and just kind of step forward instead of a really deep lunge but if you want to make it harder sink down into it I’m here here spectre-2 one all right fifteen seconds rest so if you’re not sweating at all you know we’re several minutes and at this point we’re quite good ways in so you can start to really step up those intensities of both the intervals and your rest periods all right – knee pulls so like I said the harder version start jumping around and you can always mix it – so if you’re here and you start to get winded well your emotions start to get sloppy take it back down and honestly the combination of both is a really great way to make pretty much any routine you work for yourself and to improve your fitness really well because you can always alter it modify it and push yourself when you need to and then lay back when off in intensity a little bit but you’re not stopping just five seconds left all right so we’re doing that lunch facilitation like I said even more bit challenge step up your best best intervals two one here we go sit down turn to each side come back up so after this point of the routine now that you’re nice and warmed up you can also make it quite a lot harder by adding weight so holding onto weights while you do this kind of stuff makes it a lot more difficult got about 20 seconds left ten five right next up we’re doing two jumping jacks plus a lateral jump here so this is one of those exercises to make you feel a little bit I’m coordinating but that’s the whole point I’m teaching your brain to pay attention to what you’re moving so two jumping jacks plus from the center do your jobs here so you’ll notice I’m doing my first ladder jump and a different sign each time you’re going to want to do the same so if I jump last here you jump right first the next time I’m going to get more comfortable sky to jump further and further on each side to one my right next up yeah push it up Plus reach Oh drop down your match is about 105 seconds left here we got us up do the harder version push up they can tap your foot behind you come back down do another pushup turn the other way so not only are you getting all all the benefits of the push-ups there are tons they’ve hardly any muscles you’re not working during push-up also getting extra butt work the antics of core work because of that rotation is just a few minutes away from one great five seconds all right jump back up those lateral jumps plus Jax always remember make that the rest as hard as you need to you can do burpees if you want be my fist – jumping jacks – make sure you’re not holding your back remember it’s always okay this is if you’re really struggling take an extra break quick drink of water you can come right back into it just don’t walk away from it three two one rest take some deep breaths you can start doing push-ups right now if you want to take out that I’m older I started up pushup keep your core pulled in try to keep your spine women move back left about half way got about ten seconds left to run okay so here’s your water break keep your feet moving don’t go away too far and start right back in in just a minute you alright we’re ready to tackle the second half of this routine we’re doing the same thing we’re starting off for Swiss foot jumps plus a squats okay go ahead get your feet moving we’ll be doing some fun cardio here so one two three four drop down first cotton mill one two so try to leave a different foot each time so make sure you’re sinking down keep your back flat for that squat keep your weight in heels try to land soft on your feet for those jumps about five seconds left alright next up we’ve been play Jack with so this did you know a soft surface but actually I’m using my feet so your toes otherwise you’re here take your leg up as high as you can he’s the other leg up as high as you can no three jacks repeat this time leading with the different leg squeeze those gluts try to pull in your core again you’re working your entire letting this five to one right back to those flutter kicks or those Switchfoot jokes with the spots remember make that the rest as hard as you need you three two one here we go so one two three four down take a break me too three two one alright check down the mat for doing those pling checks again so do it this way so you can see what my legs are doing back here five seconds left [Music] here we go for those next up we’re doing a lunge plus it out ten seconds right here down top here up back up switch feet down over halfway right here seven seconds two one all right drop down to the floor you’ll be doing science it rises so I’m going to start out on my right side the next rule on my left so whichever way you do it remember so you don’t end up ignoring on your side two one here we go all right so up it’s rising up three we hit do you want to make this harder you can go on your toes just like this otherwise stand please just coach upwards try to keep this elbow joint right underneath your shoulder turn that this slide she feeling this in this hip when this outside guy as long as this side and of course your core your beliefs about five seconds left all right jump up can you do those weird balls again there’s one’s about alright so hands over head punch forward I’m down to the floor come back up start it over on the other side about ten seconds left all right so remember which side you’re on last time go ahead and lay down on the opposite side doing those hip raises again and then after this thing we have one more group left before I pull down you go up I keep it nice and steady never really rest on the ground you’re only hovering here so your muscles stay contracted the entire time that’s halfway 10 seconds left 3 2 1 right next up we’re doing the supine plank reach so this one’s kind of fun we’re gonna start on one side I’m going to start with this leg straighten out so the resting point of this motion is tucking your hand in right here and then we’re gonna press up so we get a lot of glute work on each side stretch before you tuck that down again you’re not resting here you’ll be hovering before you push back up so you should feel it in your thighs your upper body your gluts and your lower back try to use really smooth movements about 15 second flush right next up we have squats plus Silas so then do a lift on each side in between their squat here we go squat there we go well actually we’ll just do one sorry I lied so squat and then come right back up with your weight in that leg so you’re actually doing a lot more work each time on one of your legs so it’s a good way to build strength and balance and if you need to you can hold on to something while you do this but if you’re not it definitely takes a lot of core work honestly something like this is a million times better for your apps than any kind of crunch you could ever think of ten seconds left so whichever leg you had extended last time is coming in oh yeah sorry to do opposite leg position so we’re tacking it on this side this time here we go so we press the up come back down I remember not to let your body the rocks look around completely remember to keep breathing it’s really easy to hold your breath here squeeze the top two one all right when it relaxed we’ve got 15 seconds and then one more active interval then a cool-down and you’ll get your workout complete for the day to keep moving from our squat plus I like this here we go so down lift up I’m trying to make this as controlled as you can you don’t want to be just throwing it up there you don’t use monitoring you and control the entire time no cheating it’s tempting right just about 20 seconds left five seconds all right that does it for your cardio I’m gonna bring our heart rate down and stretch out those muscles so keep your feet moving for a second just some nice deep breaths here all right clean your feet nice and slow stretch overhead stretch as far as you can for the entire way it all the way the top now lean to one side ever so slightly gently as far as you can no the other more time on each side next we’re gonna swing down and then it’s circle towards one of our toes so slowly stretching the entire way down to one toe then walk slowly over to the other I’ll come back up so whatever your range of motion is you have to respect it and never push it stretch to where it hurts move nice and slow always no bouncing to try to get more range of motion just doodle you can do that once more so you should feel this in your lower back and the back to your thighs now go down once more opposite direction alright now were to go into a warrior on one side so one foot pointed forward when perpendicular arms out I mean into it as much as you need you to feel stretch take a couple nice deep breaths here and tip forward so rest your arm on your thigh arm straight up stay here for a couple breaths alright now fold forward and rotate your deep runners lunge go down as far as you need to to get a good stretch feel this in your groin here blows through these aside slowly up straighten that leg but keep reaching for that toe now you’re gonna feel this through the back of this side that’s straight now come back up same thing on the opposite side so point this work forward this one in line with your hands lean forward as much as you need to you to get a good stretch right now tilt forward straight in here open your chest up a nice stretch going forward over this foot that deep lunge and straighten that way which is breaching for that toe all right you know come back up mr. Cho front of those thighs watch your steps so you need to hold onto the wall for balance that’s fine otherwise pull your foot up as far as you meet you get a stretch to the front of your thigh switch sides all right now if you’ve got an open wall or anything to mess your hand yes we’re gonna do a chest stretch so place your hand against the wall straighten your arm and then slowly rotate away until you feel stretch all through here you know make sure you drink lots of water after this just lost a lot of water through our workout we need to rehydrate as soon as you can alright switch sides so opposite hand rotate away you feel a good stretch right now let’s walk down into a plank nice and slow I’m doing that stretch and you’re way up there now you’re gonna stay here and kind of walk so put your weight in one leg lift the other off the ground so you’re pressing your heels down towards the mat as much as you can to try to get a good cat stretch and switch keep it a nice fluid movement just hold it for a few seconds each all right oh come down this away deliver yourself to that man put your feet over and press up for a cobra stretch now push back hold over onto yourself or Child’s Pose so you should feel this through your shoulders as well as your lower back okay let it relax okay guys that’s it for this workout you made it all the way through congratulations I hope you’ll come back and work out with us tomorrow otherwise a good job this workout is complete

READ MORE

hqdefault 33

15min FAT BURNER | AT HOME FULL BODY WORKOUT!!

>>Click Here To Red My Review On Toned In Ten<<

Audio Text:


what’s up guys welcome back to my Channel today I’m so excited to bring you this video it is a real-time 15-minute fat burning workout most of my workouts are like this and I’ve trained this way I guess four times a week and all about high intensity bodyweight exercises that’s worth but I’m promote a lean and toned body and I want to make this workout to show you that you can just go into a bedroom I’m in my bedroom right now I did have to move the furniture around a little bit but I just want to make this 15-minute fat burning workout to show you that you can achieve your results at home you don’t even need a gym membership you have two circuits in each circuit there are four exercises you will do each exercise for 30 seconds and do the one after the other you repeat each circuit three times the circuit one has four exercises will do 30 seconds 30 seconds 30 seconds 30 seconds and then a 30-second break you will repeat that another two times so you’ve done it three times if this is confusing you don’t worry like I said this is a real time worker I will be doing the entire thing with you I’m already sweating in my room because it is boiling hot so my sweat has begun it is a time workout I worked out perfectly for 15 minutes and we’re using 30-second intervals I’m going to use this timer on my phone like I said I’m doing the wake up with you so you don’t need the timer but I will be putting the timer on the screen somewhere all right let’s get started with circus number one your first inside is just what starting in three two one let’s go just one you want to make sure that your knees are not over top of your feet and really push you like one of the back getting back into the just whatnot and it works it really push it up strong [Music] okay five against a lady who shot [Music] I’m amazed if you want you so strong and turn on processing blocks anyone can you can water bottle shop I mean Queen [Music] movement going is buggy [Music] [Music] [Applause] going in to stop this out basically go make massage your legs like now in peanuts everybody’s workin fine and try to keep your stomach splash Oh [Applause] [Music] all right 97 number one done have a 30-second break [Music] you oh sorry I set my timer oh I swear I did six seconds get ready for round two of that first circuit again yes sir John’s one in three two and one let’s go jump off make an explosive really sink down deep into that squat and push up explosive movement only assault containment what happening that every single exercise every single movement totally worth it and second I need to tap this up top down Jimmy drop down I’ll make sure you’re moving the whole time good nice stop you need to make a modification do that do one cross for your body [Music] [Music] [Music] you really engage that four main exercises form so if you want to [Music] oh okay done second session done Studies on the break and then you are doing that so that one more times make me fun x2 bet you have done it make it really explosive then ask you to get a one-minute break we’ve seen things really push yourself on this last one okay eight seconds if you were doing these workshops I’m going as hard you need to get three let’s carry on last time you got some pain it deeply in that one example we will close up [Music] without fun car charger at least three on your toes yeah please drop down to your knees listen to your body not down to your knees if not keep putting one last one [Music] block X plus a whole budget [Music] I’m going to break for me right commemoration one timeout will going on to number two one minute break [Music] I can never ever find the right word there’s no way this is real life there’s no study of the right girl talking don’t say that if you drop it reduces up to against we I repeat get three plants that’s rotting skin is three to one let’s go skating how about standing was saying on supplier and not and quick speaks battle doers so this is working to ask for part of their price so Alex would think about supporting calm and you are tied up to mate and Bangkok really good your shoulders up high get your boy hasn’t strong go to your baby down sticking at your head all the way to the wall honey good bones the try to be as quick as possible to really burn out those shoulders my favorite exercises p.m. having shoulder issues that lit up introductory refers robot veggies popsicles your hand if what if we jump up if you need to cross your way to get up try you always make the like promise that’s like in front talk about I’m just want to find this is the highest of all of them froggy squat pulses likewise elbows in to walk here into the inside of the side and then do down just trying to create your handle on floor you never stand up you don’t train your legs what you feel like is all that mean quick movement I know the old one but it turns your closet if your quads are burning you are not doing this for me once quick enough so it’s all that being that in quick this room is like a sauna whoa all right now just this don’t sound so sure you are paying that two more times you have 15 I can grab a drink if you want I don’t have time 10 seconds in the next I’m going to skiers in three two one oh okay he is back and alone quick yeah I know what is doing the only husband up muscle memory if you ever need help [Music] nobody [Music] I don’t really engage the cloth amazing sometimes they love you ringing that’s not right thank you helps making rock hunting it really nice [Music] missiny okay so now we do you see IQ you can back up one mess would be its created quickly identify you know you have picture like being with the weather how many times were you want mature I want you to notice the one on an older versus told me I want to show our best friends because my life my happy and in rocks are whoa baby my quads are burning look at this I hope you guys up waiting like I am if not clean your windows on a summer day like this and then is your sunshine okay one time one time things are done this is your burn out there nine seconds burn it out everything you’ve got it all in the ground three two one go this is a lot of town okay so I need to make so my mom does too because we know we saw this guy shove it up see what out there oh thank you very much you’re crazy oh think of the 3d holder [Music] [Music] I’m literally dripping sweat I hope you guys are too let’s wake up all of that pushing your limits and going as fast as you can anyone can do those exercises that it’s about using explosive and powerful with your movements if you enjoyed that fat burning session please give a thumbs up give it a lot of sizzling comportment so make sure to subscribe because the upload new videos every three days I’m going to take a shell because I’m literally dripping everywhere and my mom like I spilled some water off the ball on the floor to my goodness well mobile next minute my sweat is everywhere love you mom hey guys

READ MORE

hqdefault 13

15min FAT BURNER | AT HOME FULL BODY WORKOUT!!

Audio Text:


what’s up guys welcome back to my Channel today I’m so excited to bring you this video it is a real-time 15-minute fat burning workout most of my workouts are like this and I’ve trained this way I guess four times a week and all about high intensity bodyweight exercises that’s worth but I’m promote a lean and toned body and I want to make this workout to show you that you can just go into a bedroom I’m in my bedroom right now I did have to move the furniture around a little bit but I just want to make this 15-minute fat burning workout to show you that you can achieve your results at home you don’t even need a gym membership you have two circuits in each circuit there are four exercises you will do each exercise for 30 seconds and do the one after the other you repeat each circuit three times the circuit one has four exercises will do 30 seconds 30 seconds 30 seconds 30 seconds and then a 30-second break you will repeat that another two times so you’ve done it three times if this is confusing you don’t worry like I said this is a real time worker I will be doing the entire thing with you I’m already sweating in my room because it is boiling hot so my sweat has begun it is a time workout I worked out perfectly for 15 minutes and we’re using 30-second intervals I’m going to use this timer on my phone like I said I’m doing the wake up with you so you don’t need the timer but I will be putting the timer on the screen somewhere all right let’s get started with circus number one your first inside is just what starting in three two one let’s go just one you want to make sure that your knees are not over top of your feet and really push you like one of the back getting back into the just whatnot and it works it really push it up strong [Music] okay five against a lady who shot [Music] I’m amazed if you want you so strong and turn on processing blocks anyone can you can water bottle shop I mean Queen [Music] movement going is buggy [Music] [Music] [Applause] going in to stop this out basically go make massage your legs like now in peanuts everybody’s workin fine and try to keep your stomach splash Oh [Applause] [Music] all right 97 number one done have a 30-second break [Music] you oh sorry I set my timer oh I swear I did six seconds get ready for round two of that first circuit again yes sir John’s one in three two and one let’s go jump off make an explosive really sink down deep into that squat and push up explosive movement only assault containment what happening that every single exercise every single movement totally worth it and second I need to tap this up top down Jimmy drop down I’ll make sure you’re moving the whole time good nice stop you need to make a modification do that do one cross for your body [Music] [Music] [Music] you really engage that four main exercises form so if you want to [Music] oh okay done second session done Studies on the break and then you are doing that so that one more times make me fun x2 bet you have done it make it really explosive then ask you to get a one-minute break we’ve seen things really push yourself on this last one okay eight seconds if you were doing these workshops I’m going as hard you need to get three let’s carry on last time you got some pain it deeply in that one example we will close up [Music] without fun car charger at least three on your toes yeah please drop down to your knees listen to your body not down to your knees if not keep putting one last one [Music] block X plus a whole budget [Music] I’m going to break for me right commemoration one timeout will going on to number two one minute break [Music] I can never ever find the right word there’s no way this is real life there’s no study of the right girl talking don’t say that if you drop it reduces up to against we I repeat get three plants that’s rotting skin is three to one let’s go skating how about standing was saying on supplier and not and quick speaks battle doers so this is working to ask for part of their price so Alex would think about supporting calm and you are tied up to mate and Bangkok really good your shoulders up high get your boy hasn’t strong go to your baby down sticking at your head all the way to the wall honey good bones the try to be as quick as possible to really burn out those shoulders my favorite exercises p.m. having shoulder issues that lit up introductory refers robot veggies popsicles your hand if what if we jump up if you need to cross your way to get up try you always make the like promise that’s like in front talk about I’m just want to find this is the highest of all of them froggy squat pulses likewise elbows in to walk here into the inside of the side and then do down just trying to create your handle on floor you never stand up you don’t train your legs what you feel like is all that mean quick movement I know the old one but it turns your closet if your quads are burning you are not doing this for me once quick enough so it’s all that being that in quick this room is like a sauna whoa all right now just this don’t sound so sure you are paying that two more times you have 15 I can grab a drink if you want I don’t have time 10 seconds in the next I’m going to skiers in three two one oh okay he is back and alone quick yeah I know what is doing the only husband up muscle memory if you ever need help [Music] nobody [Music] I don’t really engage the cloth amazing sometimes they love you ringing that’s not right thank you helps making rock hunting it really nice [Music] missiny okay so now we do you see IQ you can back up one mess would be its created quickly identify you know you have picture like being with the weather how many times were you want mature I want you to notice the one on an older versus told me I want to show our best friends because my life my happy and in rocks are whoa baby my quads are burning look at this I hope you guys up waiting like I am if not clean your windows on a summer day like this and then is your sunshine okay one time one time things are done this is your burn out there nine seconds burn it out everything you’ve got it all in the ground three two one go this is a lot of town okay so I need to make so my mom does too because we know we saw this guy shove it up see what out there oh thank you very much you’re crazy oh think of the 3d holder [Music] [Music] I’m literally dripping sweat I hope you guys are too let’s wake up all of that pushing your limits and going as fast as you can anyone can do those exercises that it’s about using explosive and powerful with your movements if you enjoyed that fat burning session please give a thumbs up give it a lot of sizzling comportment so make sure to subscribe because the upload new videos every three days I’m going to take a shell because I’m literally dripping everywhere and my mom like I spilled some water off the ball on the floor to my goodness well mobile next minute my sweat is everywhere love you mom hey guys

READ MORE

hqdefault 12

32 Minute Home Cardio Workout with No Equipment – Calorie Blasting Cardio Training

Audio Text:


hey guys it’s Kelly from Fitness winter calm and today I have a body way only cardio workout for you we’re going to be doing 45 seconds on with 15 seconds reps and then a B a B format I’ve included your warmup and your cooldown so let’s go ahead and get started alright so we’ve got a built in warmup we’re gonna start off with that 45 on 15 seconds rest structure but we’re going to start nice and light so that we like I said we have a built-in warmup so go ahead and get your feet moving we’re gonna start off with sidestep jacks so nice and light start on one side just step out and so you’re doing the motion of a jumping jack with your arms but you’re just kind of tapping lightly from side to side instead of jumping so increasingly these intervals are gonna get Swaggart and sweaty ER his first little bunch is quite easy while our muscles are warming up after that it’s gonna turn into a sweat best hopefully we’re halfway good start to pick up the speed as you get comfortable as you start to throw your body warm up ten seconds five all right so 15 seconds rest remember to always keep your feet moving never want to be still doing this so at least a boxer shuffle you can always make it harder if you need to we’re doing those [Music] kind of forces you to get a good stretch to all the way down lower yourself up squeeze your glutes push back up so if you’re not very flexible you can always come here bend your knees until you can get to the floor your hamstrings are tight ten seconds left five seconds all right now we’re going back to that send it around of those sidestep jacks so keep your feet moving for a little arm work in there as well for that warm-up two one here we go just side to side enjoy the easy stuff won’t last make sure you’re sitting up nice and tall to make you good posture while you’re doing these exercises make sure you’re not doing kind of half half-hearted jumping jack motion keep your arms straight try to move slower if you have to and get the full range of motion instead of doing a quick no not full effort version 10 seconds left to one all right get this key moving putting down into those walk down back those five seconds two one here we go I know I use variation of walk downs and my routines often because I love them they feel good but they’ve learnt so many different muscles there’s a lot of different ways in my violin you’re kind of fun about 20 seconds left 10 seconds to 1 all right so next up we are doing two knee pulls so we’re still and that logogram packed lower-intensity warmup period but we’re going to start picking up here after this so again if this is too easy step up the intensity of your rest otherwise here we are so we’re one two one two so this is nice and low impact if you want to step it up mm-hmm just add in some jumps you can always make things easier or harder as you need to otherwise we just hear all about what works for you go over halfway done try to get a little crunch flex your core while you’re doing this is definitely an ABS exercise as well as a cardio exercise about five seconds left all right next up we’re doing a lunge plus a rotation five seconds left here we go so we drop down into that lunge rotate rotate in the center we just come back up so your legs are probably can you start burning we are holding that lunge you’re also working your core about halfway already if you’re not feeling very warmed up yet or if you’re new to exercise you can just keep your lunge nice and shallow and just kind of step forward instead of a really deep lunge but if you want to make it harder sink down into it I’m here here spectre-2 one all right fifteen seconds rest so if you’re not sweating at all you know we’re several minutes and at this point we’re quite good ways in so you can start to really step up those intensities of both the intervals and your rest periods all right – knee pulls so like I said the harder version start jumping around and you can always mix it – so if you’re here and you start to get winded well your emotions start to get sloppy take it back down and honestly the combination of both is a really great way to make pretty much any routine you work for yourself and to improve your fitness really well because you can always alter it modify it and push yourself when you need to and then lay back when off in intensity a little bit but you’re not stopping just five seconds left all right so we’re doing that lunch facilitation like I said even more bit challenge step up your best best intervals two one here we go sit down turn to each side come back up so after this point of the routine now that you’re nice and warmed up you can also make it quite a lot harder by adding weight so holding onto weights while you do this kind of stuff makes it a lot more difficult got about 20 seconds left ten five right next up we’re doing two jumping jacks plus a lateral jump here so this is one of those exercises to make you feel a little bit I’m coordinating but that’s the whole point I’m teaching your brain to pay attention to what you’re moving so two jumping jacks plus from the center do your jobs here so you’ll notice I’m doing my first ladder jump and a different sign each time you’re going to want to do the same so if I jump last here you jump right first the next time I’m going to get more comfortable sky to jump further and further on each side to one my right next up yeah push it up Plus reach Oh drop down your match is about 105 seconds left here we got us up do the harder version push up they can tap your foot behind you come back down do another pushup turn the other way so not only are you getting all all the benefits of the push-ups there are tons they’ve hardly any muscles you’re not working during push-up also getting extra butt work the antics of core work because of that rotation is just a few minutes away from one great five seconds all right jump back up those lateral jumps plus Jax always remember make that the rest as hard as you need to you can do burpees if you want be my fist – jumping jacks – make sure you’re not holding your back remember it’s always okay this is if you’re really struggling take an extra break quick drink of water you can come right back into it just don’t walk away from it three two one rest take some deep breaths you can start doing push-ups right now if you want to take out that I’m older I started up pushup keep your core pulled in try to keep your spine women move back left about half way got about ten seconds left to run okay so here’s your water break keep your feet moving don’t go away too far and start right back in in just a minute you alright we’re ready to tackle the second half of this routine we’re doing the same thing we’re starting off for Swiss foot jumps plus a squats okay go ahead get your feet moving we’ll be doing some fun cardio here so one two three four drop down first cotton mill one two so try to leave a different foot each time so make sure you’re sinking down keep your back flat for that squat keep your weight in heels try to land soft on your feet for those jumps about five seconds left alright next up we’ve been play Jack with so this did you know a soft surface but actually I’m using my feet so your toes otherwise you’re here take your leg up as high as you can he’s the other leg up as high as you can no three jacks repeat this time leading with the different leg squeeze those gluts try to pull in your core again you’re working your entire letting this five to one right back to those flutter kicks or those Switchfoot jokes with the spots remember make that the rest as hard as you need you three two one here we go so one two three four down take a break me too three two one alright check down the mat for doing those pling checks again so do it this way so you can see what my legs are doing back here five seconds left [Music] here we go for those next up we’re doing a lunge plus it out ten seconds right here down top here up back up switch feet down over halfway right here seven seconds two one all right drop down to the floor you’ll be doing science it rises so I’m going to start out on my right side the next rule on my left so whichever way you do it remember so you don’t end up ignoring on your side two one here we go all right so up it’s rising up three we hit do you want to make this harder you can go on your toes just like this otherwise stand please just coach upwards try to keep this elbow joint right underneath your shoulder turn that this slide she feeling this in this hip when this outside guy as long as this side and of course your core your beliefs about five seconds left all right jump up can you do those weird balls again there’s one’s about alright so hands over head punch forward I’m down to the floor come back up start it over on the other side about ten seconds left all right so remember which side you’re on last time go ahead and lay down on the opposite side doing those hip raises again and then after this thing we have one more group left before I pull down you go up I keep it nice and steady never really rest on the ground you’re only hovering here so your muscles stay contracted the entire time that’s halfway 10 seconds left 3 2 1 right next up we’re doing the supine plank reach so this one’s kind of fun we’re gonna start on one side I’m going to start with this leg straighten out so the resting point of this motion is tucking your hand in right here and then we’re gonna press up so we get a lot of glute work on each side stretch before you tuck that down again you’re not resting here you’ll be hovering before you push back up so you should feel it in your thighs your upper body your gluts and your lower back try to use really smooth movements about 15 second flush right next up we have squats plus Silas so then do a lift on each side in between their squat here we go squat there we go well actually we’ll just do one sorry I lied so squat and then come right back up with your weight in that leg so you’re actually doing a lot more work each time on one of your legs so it’s a good way to build strength and balance and if you need to you can hold on to something while you do this but if you’re not it definitely takes a lot of core work honestly something like this is a million times better for your apps than any kind of crunch you could ever think of ten seconds left so whichever leg you had extended last time is coming in oh yeah sorry to do opposite leg position so we’re tacking it on this side this time here we go so we press the up come back down I remember not to let your body the rocks look around completely remember to keep breathing it’s really easy to hold your breath here squeeze the top two one all right when it relaxed we’ve got 15 seconds and then one more active interval then a cool-down and you’ll get your workout complete for the day to keep moving from our squat plus I like this here we go so down lift up I’m trying to make this as controlled as you can you don’t want to be just throwing it up there you don’t use monitoring you and control the entire time no cheating it’s tempting right just about 20 seconds left five seconds all right that does it for your cardio I’m gonna bring our heart rate down and stretch out those muscles so keep your feet moving for a second just some nice deep breaths here all right clean your feet nice and slow stretch overhead stretch as far as you can for the entire way it all the way the top now lean to one side ever so slightly gently as far as you can no the other more time on each side next we’re gonna swing down and then it’s circle towards one of our toes so slowly stretching the entire way down to one toe then walk slowly over to the other I’ll come back up so whatever your range of motion is you have to respect it and never push it stretch to where it hurts move nice and slow always no bouncing to try to get more range of motion just doodle you can do that once more so you should feel this in your lower back and the back to your thighs now go down once more opposite direction alright now were to go into a warrior on one side so one foot pointed forward when perpendicular arms out I mean into it as much as you need you to feel stretch take a couple nice deep breaths here and tip forward so rest your arm on your thigh arm straight up stay here for a couple breaths alright now fold forward and rotate your deep runners lunge go down as far as you need to to get a good stretch feel this in your groin here blows through these aside slowly up straighten that leg but keep reaching for that toe now you’re gonna feel this through the back of this side that’s straight now come back up same thing on the opposite side so point this work forward this one in line with your hands lean forward as much as you need to you to get a good stretch right now tilt forward straight in here open your chest up a nice stretch going forward over this foot that deep lunge and straighten that way which is breaching for that toe all right you know come back up mr. Cho front of those thighs watch your steps so you need to hold onto the wall for balance that’s fine otherwise pull your foot up as far as you meet you get a stretch to the front of your thigh switch sides all right now if you’ve got an open wall or anything to mess your hand yes we’re gonna do a chest stretch so place your hand against the wall straighten your arm and then slowly rotate away until you feel stretch all through here you know make sure you drink lots of water after this just lost a lot of water through our workout we need to rehydrate as soon as you can alright switch sides so opposite hand rotate away you feel a good stretch right now let’s walk down into a plank nice and slow I’m doing that stretch and you’re way up there now you’re gonna stay here and kind of walk so put your weight in one leg lift the other off the ground so you’re pressing your heels down towards the mat as much as you can to try to get a good cat stretch and switch keep it a nice fluid movement just hold it for a few seconds each all right oh come down this away deliver yourself to that man put your feet over and press up for a cobra stretch now push back hold over onto yourself or Child’s Pose so you should feel this through your shoulders as well as your lower back okay let it relax okay guys that’s it for this workout you made it all the way through congratulations I hope you’ll come back and work out with us tomorrow otherwise a good job this workout is complete

READ MORE