Yo, what’s up It’s ya boy, Millionaire Hoy. Let’s get into this bonus workout. We’re going to begin by jogging it out. So I want you to go really softly on those knees. Just going back and forth, jogging. Synchronizing your breath with your movements. We’re going to for 25 seconds on this jog. Then we’re going to bring it to high knees, butt kicks, and then jumping jacks for our warm up. Awesome job! Just push through for a few more seconds.and 3, 2, okay, bring those knees up high!.
Lift with your core here, swing those arm about, really work your legs and your core as you lift those legs up!.even getting those glutes involved. Your heartrate should be going up. Go at your own pace, but try to take it up just a little bit Excellent job! A few more seconds here. Push Through! We’re going to relax those just a little bit in our next move, as we bring those knees downward and go right into Butt Kicks. Okay, your kicking up towards your butt, just like it sounds. Bring those heels up as high as you can. I want that core tight!.
Bring your arms up you can lock them in or swing them about. This is a track and field exercise, so I want you to really go ahead. Picture yourself going towards the finish line. In just a few moments, I want you to give me a few more reps here and we’re going to go right into jumping jacks. So just keep on going and give me your best! Awesome! So now we’re in jumping jacks. I want you to jump those feet apart. You’re going in and out with your feet as your arms come up.
30 Min. CARDIO HIIT Full Body Workout for Weight Loss
Your tapping your fingers slightly as they come together Your hips are pointed forward, just a little bit. Not too far, but just a little bit to protect your spine. Bringing that arch out of your spine a little bit and your exhaling as those arms go up, inhaling as they come down and you’re doing the best here Just push it through and let’s go right back into it. So we’re back into a jog. We’re just jogging it out. Going really easy on those knees, so I want them soft as we run here for 25 seconds going at your own pace.
Bringing it down just a little bit, but we’re keeping that heart going. As we do thise warm up, your heart should be pumping just a little bit now. You should be getting that body warm, and we’re going to take it right back to high knees in a few more seconds here. Great! So those knees are up, you’re going to lean your torso back as you really use your core. Contracting and bringing it up towards the center of your body as you run through this. Swing those arms about synchronize your breath with your moves. Exhale as that knee comes out, inhale as it comes down, and really get a good bounce here.
Land softly on those knees. Make sure that there’s nothing on the floor and that you’re in a safe environment and keep on going! Bring those knees down. Let’s go right into butt kicks. Those arms are coming up or swinging at your side..and you’re really bringing those feet up as high as you can towards your butt in the back and just press through! Awesome! Give me as many reps as you can here. We’re taking the intensity off the top of the knees and now we’re bring it back towards those hamstrings.
.as we pulse through using our calves and really getting it in here. Alright! Right to jumping jacks from there. Jump up and down and just keep on going. Really softly on those knees here. You’re not going to hyperextend your arms as you come up and down. Slightly tap your fingers and just keep on pushing through. Your core is tight throughout this. I don’t want your core bouncing around. You really want to contract it as much as you can and keep it together. We’re going to go to our waterbreak in just two more seconds. So go ahead and grab some water.
I want you to grab some water and a towe. Take care of your body! That was a great warm up, so embrace this quick 30 second break. In a few moments, we’re going to go ahead and stretch out those warm muscles and we’re going to prepare for the upcoming workout. Be sure to take care of yourself here. This is a full body workout, so we’re going to hit everything. We’re hitting, arms, legs, core, you name it! So get ready for that. Really embrace these few seconds here where we’re not moving at all.
And we’re going to go right into our stretch, so I want you to stand with your legs separated. Inhale up, bringing your arms up. now exhale down And we’re going to continue to do that. Just coming up and going down. One more time come up and we’re going to exhale down. Go into a wide leg stretch. So your feet are separated about 23 feet apart. As your arms stretch down to the floor. We’re getting a deep hamstring stretch here. Just hold it here for a few seconds. now walk your hands over to your left side and I want you to pull towards your ankle.
So you’re grabbing your ankle with both hands and you’re fighting to really bring your chest down. onto your straight knees as you exhale here into a deep stretch Just a few more seconds here. Walk over to the other side and let’s take care of that right leg. Alright, so we just did one side, now we’re doing the other. Doing the same exact thing here. So just pull in, really get a deep stretch here, and we’re going for just a few more seconds. Okay, now keeping your legs separated. I want you to simply lean over to your left side.
You’re going to bend your left leg, straighten your right arm, and place your right palm on the ground. You’re going to place your left palm on your knee for support and you’re going to hold it here. Now go over to the other doing the same thing. Your palm is on the floor, your other one is on your knee and you’re really stretching out maintaining a straight leg here. Awesome! Now bring yourself to a Runner’s Stretch on your left side Lift up extending your arm. Now twist extending your other arm up. Keeping a straight back and legs. Now let’s go to the other side.
So we’re going to walk our hands all the way to Runner’s Stretch and hold it here temporarily. Alright, so we’re going to bring that arm up. down. and then take your other arm and then stretch up. Stretching your chest and your shoulders. Come back down to the middle and we’re just going to roll up slowly here. Now bring your left arm up and over to your right. You’re going to lock it at the elbow with your right arm as you pull your arm in, under your neck.
And just hold it here for a few seconds. Alright, now go ahead and switch doing the same thing on the other side. Pulling in under your neck, holding it here, and we’re going to release and go right into arm circles. So you’re going to bring your arms forward in a circular motion. I want you to really relax your shoulders as we warm up those rotator cuffs. In a few seconds, we’re going to go in the other direction. So now go backwards. Rotating your arms back, still keeping those shoulders down. I don’t want your shoulders shrugged.
We’re really going to go through this move. Exhaling getting our breath together and really stretching out that arm. Excellent job! Let’s bring those hand down. You’re going to crisscross your arms arms, as you bring those palms together. We’re going to do a front palm stretch. You’re really just going to squeeze your chest here, stretch out your upper back, and really get in a good stretch. Awesome! Now from here, we’re going to perform a backwards palm to palm stretch. So bring your arms behind, lock your fingers, and extend your arms downward. Stretching out your back in the opposite direction.
Really pull from your upper back. You’re pulling down. You’re really sinking in that stretch and getting it deep. Those shoulder blades are coming back and you’re really trying to pull your palms together here. Okay, now stand tall on your right leg. You’re going to bring your left leg up as you bring your arm under. Grabbing at your foot and pointing your knee downward. Point that arm forward and really get in some great balance here. Use a chair or a wall for support if you find balancing in this move to be a bit tricky, but do the best you can.
Really focus on your breath and your ballance as you bring that leg up in the back, that knee down, and your hips forward. Okay, so let’s switch over to that other side. Balancing on your left leg, I want you to reach under. Grab your right leg. Pulling up, pushing your hips forward, as that knee comes down for a really deep stretch here. Do the best you can. Breath through this move and fight to maintain balance. Always use assistance or a balancing aid if you need it. Excellent job, let’s go ahead and go right into this water break. We’re just going for about 30 seconds here.
Take care of yourself, get some water, make sure you towel off, and get ready for the next move we have coming up. We have 4 moves we’re going to do 45 seconds each back to back.and then we’re going to go into a 45 second water break after completing all 4 moves. We’re going through this circuit twice, and we have 3 circuits in all, so go ahead and get prepared. I know that sounds like alot of math, but don’t worry about it. I’m going to take care of all the crazy parts. Just go ahead and get ready for this workout.
We have a few more seconds of break and then we’re going to go right into Lateral Burpees. So you’re going to perform lateral burpees, by jumping up and over to your other side. Then dropping down, kicking your feet back into plank You’re going to pause slightly before thrusting your knees back forward, hopping up, and going over to your other side. Continue to repeat this move hopping up, down, kicking your legs back, and over to the other side. We’re working your whole body here, we’re even working through different planes of motion, so this is a quintessential full body workout.
Beginners, I want you to go ahead and do a high knee hop over to your side. Going 1, 2, Hop. Then stepping your legs back one at a time into plank before stepping them back forward. One at a time, coming back up, for a High Knee Hop to the other side. Keep on pushing through, a few more, and we’re going to go right into Level 1 Drills. So come on down into plank and get prepared for this move. You’re going to crank out 4 pushups with great form here.
And then I want you to go ahead and crank out 8 mountain climber sprints. Before you’re going to hop up, for a 1 rep count. Now come back down, give me 4 pushups, 8 mountain climber sprints, and then you’re going to do it again for your second rep. Beginners I want you to crank out as many modified pushups as you can. trying to get 4 pushups. Place your knees on the ground, put your heels up in the sky, and come down for a pushup. Or you can simply hold plank for 4 seconds before going into 8 mountain climber sprints. stepping your legs up, one at a time, and then hopping up.
Do the best you can, we’re going to go into Alt. Marchups in just a few seconds. So let’s go ahead and get prepared for that move. We’re going right into Alt. Marchups. It looks simple, but it can be difficult performing. So we’re going down, down, up, up, down, down, and up, and up.. and down, down, up, and up. Get your arms involved. We’re just going back and forward. This is an active recovery move. So really press through! Making sure as you bring your knees down, you’re bringing them down softly, and you’re bring them onto something padded.
So come up and go down, going at your own pace, pushing through, and really just embracing this moment when you’re not doing something too active..because of course, what we have coming up next is going to be a little crazy. So go ahead and get a few more in, for a few more seconds, and then we’re going right into Plyometric Squats. Alright, so stand up straight. We’re going to go right into the squat. So you’re going to hop up like a Jumping Jack, coming down into a Squat, and then coming right back up.
This is an explosive move, so as you come down, make sure that you’re landing softly on your knees..and that you’re pushing your sit bones back, making sure that your knees never come in front of your toes. So you’re just going up and down synchronizing your breath with your movements. So as your hands come up, you’re tapping them slightly exhaling and then inhaling as you come down. Keep on pressing through. Go at your own pace. You can take the intensity up here, by speeding it up, or you can go ahead and slow down to decrease the intensity. So that’s a simple modification for with this move.
If you want to take the jump out, go ahead and do that as well, for an even better modification. and pump through with reps. Awesome! We’re going right into that water break. Make sure you grab some water. This is a water break for a reason. It’s not just a rest. Take care of yourself, give your body some water, towel off, and lets get ready to go into the next exercise. Just make sure that you’re ready to go into it. If you need to pause, go ahead and pause, but push through if you can.
Check your heart rate. We’re going to go through the same moves 4 times again. We’re starting with lateral burpees, so get ready for that, we’re going to be hopping around in just a few moments. So go ahead, shake those legs, take care of yourself. Try not to sit down or anything like that..and just in about 10 more seconds, we’re going to get right back to it. Just hop around. get ready. relax. Alright, 5 more seconds. We’re going right into lateral burpees, so we already know how to do this. and let’s get into it!.
So go ahead and hop up, come down into your plank, hop back, up and over to your other side. repeating on this side. Go at your own pace. We’re only going for 30 seconds this time! This is the only move throughout this entire exercise that will go for 30 seconds. So there’s no excuses! You have 15 seconds off. Modify if you need to. Only 10 more seconds, so give me a few more reps here. Just kicking back, coming forward, hopping over, and just taking it to the max!.
Awesome job! Come up to your feet. We’re going to go right into Level 1 Drills. You already know how to do this, so we’re coming right down into plank, or a modified pushup if you have to. And we’re going down for 4 pushups here. Just pumping through. and 4! Now come up for 8 mountain climbers, before we hop up, and continue to go through this move. Okay, we’re pressing through. 4 pushups, 8 mountain climbers. and you’re going at your own pace. Modifying if you need to and pressing through.
I want good form! While you’re doing pushups, I don’t want those hips coming down low or dipping up too high. I don’t want to see your butt in the air. You’re really pressing through. A straight line from your heels to your shoulders as you do pushups and as you do mountain climbers. Alright, come up, hop up. and try to give me a few more, before we go right into Alt. Marchups. Awesome! Now go ahead and make your way up to Alt. Marchups. Get yourself together, shake that last move off, and lets come down.
You’re going to see that I stumble here a little bit. It’s okay. This can be a confusing move, so just make sure that you go at your own rhythm. Coming up one at a time, and then going down left, right come back up left, right. and just go at your own pace. Now if you used your left leg going down first last time, bring that right leg down going first. You want to take care of both sides equally. so go ahead and take care of your other side this time.
Alright, press through! Using your arms to give you balance. Going up and down at your own pace. Just 10 more seconds, so do what you gotta do here, and really push through. Awesome! 5 seconds left. Give me a few more, come up, and then we’re out of this. We’re going right into Plyo Squats, so let’s get to it. We’re going to hop up, coming down into a squat and then going back up sort of like we’re doing a jumping jack into a squat. Sit bones are coming back, you’re coming up, tapping those hands landing on soft knees the entire time. And you’re definitely going at your own pace.
This is the last move before we go into our break. So keep on pressing through, making sure that you’re hopping down on soft knees here. You’re going to synch your breath with your moves, so exhale as you come up, inhale as you go down, and just keep on going through. You want to do a quick form check making sure that you’re really giving this all that you have with the best form possible. Just 10 seconds left. Keep on pressing through. We have a water break coming up in just 5 seconds.
.and get a few more reps. And awesome job! Alright, go ahead and get some water. We have 4 new moves coming up that we’re going to repeat twice. So go ahead and do a quick body check here. Making sure that you’re reallly checking your heart rate and that you’re ready to go through these next 4 moves. So go ahead and just take care of yourself, towel off that sweat, get your breath back in order and try to fight the urge to sit down..and if you’re already sitting down go ahead and raise to those feet.
Look, I’m not there watching you. You’re watching me, so it’s really up to you to get the results that you want to get. We’re going to go through for about 15 more seconds here. Go ahead and get a little bit more water. Take little sips, don’t just gulp it down, and we’re going to go in in just about 10 more seconds. Alright, so relax, just for a few more seconds here. In 5 seconds we’re going to go right into Seal Clap Jumps. Very similar to jumping jacks here. So spread those arms out and you’re just going to jump your legs in and out on soft knees.
Exhaling as those arms come forward and clapping in the middle..and just do your best here. Go at your own pace. You can speed it up that going to take the intensity up. Slow it down and of course, that’s going to decrease it. We’re pressing through. We have less than 30 seconds here. We’re about halfway through, so. Do your best. Make sure that you’re landing softly on those knees, and push your hips forward just slightly. Making sure that you’re taking care of your spine. 15 Seconds here.
Give me a few more reps. Pump through or slow down if you need to, or step sided to side while those arms swing. Alright, so we’re going to bring it down to the floor in 5 seconds as we go into Divebombers. So I want you to make your way down to the ground. You’re going to have your hands by your side, and I want you to shoot those hips up. And then bring your chest down gently and glid forward. You’re going to go ahead and sweep up into a downward dog, before coming in to an upward dog or cobra.
And make sure that those legs are separated as you do this move, and that your arms are nice, locked in, and strong. You’re working out your back, your glutes, leg, core, and pretty much your whole body here. So I want you to inhale up as you come into upward dog. and then go back into downward dog as you exhale. To modify this move, just push out, instead of sweeping up and under. I want you to sweep under in this move and then push your way up and back out into downward dog.
Okay, so let’s go ahead and go right into butt kicks. So I want you to bring those hands up, you’re going to bring those knees down, and you’re just going to kick up towards your butt here. Going at your own pace, making sure that you’re landing on soft knees, and that your core is tight throughout this entire move. You can also go ahead and swing your arms if you need to, but do what’s best for you. Find a great flow here and presss through in this move.
Excellent job! We’re breathing synchronizing out breath with our moves. So as our heels come up, we’re really exhaling and inhaling and using our own flow to make it through this move. Press through, you have 15 more seconds. and then we’re going to go through our last move for this circuit. So get ready for that! Alright, 10 seconds left. Push through, give me a few more reps, and think about what we’re about to go into. We’re going into Plie Squat Holds, so I’m going to give you a quick prep before we go into it.
Okay so stand tall, separate your legs 23 feet apart, and turn your toes out at a 45 degree angle. We’re going to go up for 8 pulses and then we’re going to come down and hold a Plie Squat for 8 seconds. So just hold it here fora few seconds. Press through! And then we’re going to come right back up for 1, 2, 3, 4, 5, 6, 7, 8! Come down and hold for 8, 7, 6, 5, 4, 3, 2, 1! Now come back up for 1, 2, 3, 4, 5, 6, 7, 8!.
And come down 1, 2, 3, 4, 5, 6, 7, 8! Come up out of that. Go into the break. Shake those legs and take care of yourself. Alright that was intense! You know the moves now. We’re going to go and do them again. So we’re going to go through all 4 moves one more time. Wipe of that sweat, take care of yourself, check your heartrate, and enjoy this break! We have about 30 seconds left. Really resist the urge to go ahead and sit down and I want you to really do a body check here.
So make sure everything is right and in order to go into it one more time. Great! 15 more seconds. And then we’re going back into it. So you know how we started. We’re going to go in the way we left out. So start making your way to position. We’re going to go into Seal Clap Jumps or Seal Clap Jacks whatever you want to call them. Put your hands up, they’re going to come out to your side and your just going to hop those legs in and out on soft knees.
You’re going at your own pace here and your synchronizing your breath with your movements. Exhale as those arms come forward, inhale as they go back. And as those arms go back, be sure not to hyperextend pushing your arms back too far. Maintain your balance here. Push those hips forward and just keep on pressing through for as many reps as you can get. Going faster or slower to get the intensity that you need and really pushing through here. This is an active recovery move, so you can take it easy.
We only have a few more seconds. About 10 more seconds left here. Give me a few more reps and really try to get it in here. Alright, we’re making it down to 5 seconds. We’re going to go right into Divebombers. So make your way down to the floor or down to your mat. You’re going to have your hands on your side, feet separated, and just go ahead pressing up inhaling up and then coming back into downward dog. Go at your own pace. I’m going at a semifast pace here.
So go at your own pace. I’m just pressing through Making sure that you pause as you come up. Holding for a second taking care of your spine and then going back. Really pressing back with your shoulders. You’re going in and out here. You’re really working your core, your legs, glutes, arms, shoulders, back your entire body. So press through. This is a tough move, but don’t worry. We’re going to go into Butt Kicks in just a few seconds. This is going to take our heart rate up, but it’s also going to allow us to recover those body WWparts that we just targeted.
Alright, so make your way up to your feet. We’re going to go right into Butt Kicks. So you can go ahead and start. Kicking those knees up. Knees down. We’ve done it several times throughout this series. So you’re kicking up, your heels are coming up high. I want them as close to your butt as you can get them..and I want that core tight as you inhale and exhale here. Alright, wipe the sweat off. Keep on pressing through and I want those feet really sweeping up. You can swing your arms, but holding them in front is a little more difficult and it targets your core more.
Okay, we have 15 more seconds here. I want you to really get in a few more reps. We’re going to go into our last move for this round, so I need you to pump up and really bring it. Alright, 5 more seconds. Start preparing for Plie Squat Holds. So those legs are separated, those feet are out at a 45 degree angle, and we’re just going to go up and dow. So really get it in. Pushing your sit bones back as you pump up and come down and hold for 8 seconds.
Alright, excellent job! Keep it holding there and we’re going to come up for 1, 2, 3, 4, 5, 6, 7, 8. And come down and hold for 8, 7, 6, 5, 4, 3, 2, 1. Come up 1, 2, 3, 4, 5, 6, 7, 8. And press through for 8, 7, 6, 5, 4, 3, 2, 1. Excellent job! Kick it out. Sometimes when I do that move. I close my eyes and I really just focus on my form. So go ahead and get some water. We finished with the second circuit.
We’re going to go ahead and make our way to the 3rd circuit in about 30 more seconds. So I really want you to really go ahead and check your heart rate. Do a full body check here. Wipe of your sweat, get a little bit of h20, and really relax. Take it easy, you’ve been working great. You’ve been doing an excellent job here, so go ahead and enjoy this break. You’ve definitely earned it. Alright! 20 more seconds. We’re going to go into the final four moves. We’re going to go through them twice, so there are 8 more moves here, and then we’re going to go and get into a stretch.
Alright, we have 10 more seconds, so I want you to start getting in place. We’re going to go right into Running Man. So I want your legs slightly bent. You’re going to swing your legs back and forth as you raise your arms on the opposite side. I want you to keep a tight core and exhale as your arms and legs come forward here. This is a simple move and it’s going to keep your heart rate going. So just pulse through this, sort of taking a break, and doing active recovery.
Alright, you’re doing a slight lunge as your knee comes forward in the front. Make sure that your knee doesn’t go in front of your toes here and go at your own pace and get into your own flow. You’re just pumping through getting as many reps as you can. Going slow here or going fast. Tweaking your intensity to the level that you need and just push through. Alright, we’re coming up on the last 10 seconds. Give me a few more reps about 58 reps here and then we’re going to go into our next move.
Alright, we’re going right into Turbo Inch Worms. It’s a little faster than regular Inch Worms, but go at your own pace. You’re going to walk your hands in front of you. Coming from an inverted V. Come upward with your sit bones in the sky. Walk forward 4 times, come down and then go back up. As you come forward, I want you to inhale coming back, I want you to exhale. And make sure that your hips don’t dip down too low as you come down. I want straight legs in the back, your legs are separated, and you’re going at your own pace here.
By moving your arms quickly in this move, it’s going to target your abs more. Going slower will focus on your arms more, but you’re still getting a full body workout here. So give me a few more reps. If you need to take a break, bring your knee down to the floor softly. Don’t crash your knees down. Awesome job! Let’s go right into Frog Hops. Alright, so we’re going to jump up, come back into a squat. hopping up, going forward. Tapping the ground as we go back and forward here.
I want you to exhale as you come down, inhale as you hop up, and bring your sit bones down and back. You’re doing a great job here. Go at your own pace, of course..and use your hands to help you hop forward and sit back into your squat without letting your knees come in front of your toes. You’re going to go back and forth here. Going at your own pace as you exhale forward and inhale backwards. Come down as low as you can with good form and you can do a half or whole squat here.
Tweak this to your own intensity. I’m now going at a half squat, because my buns are on fire and my legs are burning. Excellent job! Okay, we’re going to go right into football burpees, so I want you to bring those hands. You’re going to shuffle your feet, come down, hold plank for 4 seconds, and then hop back up. Shuffle those feet for 4 seconds and then we’re hopping right back down into plank for another 4 seconds. You’re going to continue to just go from here. Hoping up, coming down, and giving me the best you got.
I want those feet to really come of the ground, your knees are soft. And when you hop down into plank, I don’t want your butt in the sky or your hips coming down low. Finger are separated and come up. You’re are going to be as separated on the ground as they are when you’re standing. and you’re going to push through and do as many of these as you can. This is the last move out of the four. We’re almost coming to the end of this, so go ahead, crank out a few more. and then we’re going to go into our break.
Excellent! You know the moves now. We’re going to go and focus on form. We have to do those 4 moves one more time. These are our last 4 moves. And then we’re going to go into a break and then a cool down. So we’re almost out of here. Just stick with it for a few more seconds. Take care of yourself. Heart rate check, drink some water, towel off, and embrace this break. So how are you feeling Right about now, your body is probably feeling a little worn out, but I want you to feel proud.
You’re almost at the end of this workout. Just 15 more seconds to this break. And then we’re going to go ahead and pump through for the last round. 10 Seconds coming up. Get that last sip of water, wipe of that little bit of sweat that’s left, and let’s get into it. You know the moves, we’re going right into Running Man, so I want you to stand up tall. You’re going to swing those legs back and forward. Really bringing those arms up and back. Never bringing those knees in front of those toes.
Keep on going. pressing. Activating your glutes. Tight core, arms are swingin, and you’re just going back and forth on each side. Excellent job! Keep a tight core here as you exhale. You’re really bringing those legs forward and back and you’re doing a form check. making sure everything is in line. Not too much stress on your lower spine. Your arms are doing good. You’re not hyperextending them as you bring them up. You’re keeping them straight. And your legs are semistraight. Straight in the back and bent in the front.
Keep on pushing through, you have about 7 seconds and then we’re going to bring it down and bring the intensity up. Let’s go into Turbo Inch Worms, so make your way down to the ground. I want you to come from an inverted V like an Upward Dog pose and then you’re going to walk your hands forward. and then back. We’re going 4 steps and then 4 paces back. So go forward, counting 4 paces, and then your coming back counting 4. You’re hitting your arms, back, chest, shoulders, abs, and even your legs a little. So this is a full body workout!.
Don’t dip your hips down too farm as you come forward. And I want you to work on your form and make sure that you’re keeping your spine in proper alignment throughout this move. Repeat this move as many times as you can and really push yourself here. And keep your feet together engaging your core and exhaling forward. You’re walking forward and back 4 times. Excellent job! Let’s go right into Frog Hops. Two more moves to go! So you’re going to hop forward and backwards keeping your torso upright and landing on soft knees.
Use your hands and your feet to propel you forward and I want you to get real distance here as you hop backward and forward. You’re coming down low, you’re coming up high, and you’re going back and forward here. I know your legs are burning right now. Mines are definitely on fire! I’ve recorded this several times, by the way. And it’s really taking its toll on me right now. I want you to do the best you can and Push Through! If you need to take a break, I’d rather have you take a break and come back with good form.
Then to go ahead and compromise your form and try to get through a few more reps. Okay, we’re coming up on the last 5 seconds and then we’re going to go into our last move. You know this move Football Burpees. So you’re going to go for a 4 count here as you shuffle your legs and then hop back. Holding plank for 4 seconds and really pushing yourself. You’re going to activate your quads as you shuffle and bracing your core as you hop back into plank.
I want you to really tap your toes when you come up. Bring them slightly off the ground, before hopping down into plank. This is the last move. I want you to try to keep up here! We got 20 more seconds, so hop up, really shuffle. keep on going! And then I want you to hop down and we’re going for 4, 3, 2, 1. Hop back up quickly, and then get into a shuffle. You can step your legs a back one at a time if you need to modify here, but we have 5 seconds left and then we’re done with this workout.
We’re going to stretch it out in a few seconds, but first, let’s take care of your body. I’m passed out here. Make sure you go ahead and get some water. I know you’re exhausted, but take care of yourself. Alright, so get that towel, get some water, and let’s get ready to stretch it out, man. Excellent job on the workout. You did great here and I really commend you for that. This is a full 30 minute workout and you came with it! Alright, I’m really going to go ahead and get some water. I recommend you do so.
We’re going to get our stretch in a few seconds. Get all of the sweat off of you. And feel proud of yourself, man, you really pushed through here and you did a great job. So take that last few seconds and take care of your body here. We’re going to go into our stretch our cool down in just a few seconds. So go ahead and get into some Boxer Shakes. You’re just hopping around here. You’re a boxer getting ready for a fight..actually, you’re a boxer who just got done with a fight. So I want you to jump around.
.and you’re just freestyling it here. Doing your own thing! The key to this is to just move around, so I want you to kick those legs around. Get that heart rate coming down just a little bit. Kick. hug. shake your arms. and you just look like someone who has the jitters right now, so keep on going. Push through and just a few more seconds here. Act like you gotta go to the bathroom or something just keep moving. Alright, separate your legs. You’re going to come down. You’re going into a deep hamstring stretch here.
Really stretching out your spine and your hamstrings. And we’re just going to go over in a few seconds. So I want you to walk your hands over to your left side. And you’re going to hug down really keeping those legs straight..trying to bring your chest down to your knee cap and getting in a good stretch. You’re constantly moving. Inhaling and relaxing and exhaling and coming down. Awesome job, walk over to your right side. and we’re going to do the same thing here. So you’re pulling down as you exhale. You’re inhaling and relaxing and your legs are straight as you really get into this stretch.
Alright, now we’re going to come over into Child’s Pose. So I want you to come down to all fours. making sure that your hands are under your shoulders. Your knees are under your hips. And I want you to exhale. You’re going to raise your spine and contract your abs here. Inhale, come down, relax. Butt comes up, chest comes down. And you’re just going to go up and down raising and lowering your spine. Synchronizing your breath with your movement sand pushing through, going at your own pace.
Give me about one more here and then we’re going to go right into Child’s Pose. So get yourself in order. For me I have to do a little bit of shuffling around you can stay on your mat. And push your sit bones back. Your legs are separated and get in a good stretch here. We’re now going to take our hands putting our left hand to the side right hand on top of your left. And I want you to stretch both hands on the side of your mat here.
And you’re just exhaling, stretching out, and getting a good stretch in this arm. Now I want you to bring your right hand over to your right and then you’re going to put your left hand on top of your right. and really stretch out. You’re hitting all angles here. Making sure you really take care of those shoulders. All those burpees and crazy stuff need to be rectified right now. So we’re going for a few more seconds. Come up slowly, we’re going to go right into deep breaths.
So Inhale up. Exhale Down Inhale up And I want you to extend your leg out. Keep it straight. Other leg is bent. And you’re going to touch your toes here. Pulling up on your toe and really getting a good stretch. We’re really going to take care of that hamstring here. And it’s also great for all that jumping around we’ve been doing on those legs. 5 more seconds. I want you to roll up, slowly. And then we’re going to bring that other arm up. and go into that leg.
So come over, reach down to your leg, and pull up on this side. Excellent job. We’re really just pulling up, stretching here. Really getting a good stretch in that hamstring. And feeling this burn, just a little bit. I want you to roll forward and come up slowly as we go right into Flamingo Stretch. Remember If you need anything for stability, go ahead and use a wall..a chair, touch your sofa, or something. hold a friend’s hand or whatever you have to do. You’re just going to pull that leg up. Your knee is coming down and you’re pushing your hips forward here.
Excellent job, just keep on pushing through. You’re really getting a good stretch here. And in a few more seconds, we’re going to take care of that other side. So come on down. Let’s switch over. Pull your leg up. using whatever you need for balance. Knee is coming down. Extend your arm forward. Push your hips forward. Tighten your core for stability and just breathe through this move. Excellent. We’re almost out of this piece. You’re doing a great job. Alright 5 more seconds here. Hold on. and then we’re out of here.