Hi, guys! Im trainer Amy Jo with ATHLEANXX for Women,
and today we're doing my gym routine to get that cardio. So let's do it! So I've got my toys here setup, I've got my
timer, I've got a big ball for my plyometrics, a kettle ball, a jump rope, and a mat. So we're going to do two full rounds, 30 seconds
each exercise. All right, I'm going to start my timer.
The first one is going to be a ball, plyo. And go! So squat, tap that ball, bring the feet to
the center. Squat, tap that ball, bring the feet to the
center. 30 Seconds.
So you can turn it into a hop, or you can
slow it down and squat, center it. Down, down, squat, center it. For all those beginners. Otherwise, intermediate/advanced, get that
heartrate up.
Cardio burn. Like I said, two rounds, 30 seconds. Five seconds left. Three, two, one.
We're going to take it to the mat. These are walkout pushups. 30 Seconds. You're going to bring your hands down, a nice,
good stretch, walk it all the way out, two pushups, and then back up.
Walk it, core is tight, stand all the way
up, then go back again. 30 Seconds. Two pushups, and back up. Go again.
All the way out. Two. Good. If you need to, drop to the knees right here
for your pushups.
Come back to the toes. Walk it back up. 10 Seconds left. Let's get one more in.
One more in. All the way down. Two. Stand back up.
Grab that jump rope. 30 Seconds. Ready? Both feet. Hit it! So 30 seconds here.
Some people want to go high knees, both feet;
whatever is comfortable for you. And if you dont have a jump rope, just
do it without. Pop, pop, pop. Heartrate up.
That's all that matters. Heartrate up. 10 Seconds. Five, four, three, two, one.
Finish with the kettle bell. Deadlift first. Deadlift it out and upright row. Deadlift and upright row.
30 Seconds here. So I dont have too heavy of a weight because
remember, this is more cardio driven. So it's just enough to get my heartrate up
so I can go higher rep for 30. Halfway there.
Nine, eight. You've got this. Seven, six, five, four, three, two, one, and
done. All right, back to the beginning.
One more round. That was two straight minutes. Let's add another two. Let's do it.
Wide. You can add a variation, single leg. Almost there. 10 Seconds.
Eight, seven, six, five, four, three, two,
and one. Awesome. Walk out pushups. Ready? And hit it! Reach down.
Walk all the way out. Two. All the way back up. This is full body.
A nice, good stretch in the hams, abs are
tight, all upper body. Nice. We've got two more. We can do two more.
All right. One more set, right here. All the way down. Deep as you can.
And back up. Good job. Jump rope. 30 Seconds.
And hit it! Great for the calves. Halfway. High knees if you want. Creates a little more intensity.
Ten, nine. Five seconds. Four, three, two, one. Kettle bell.
Last time. All you got. Three, two, one. Deadlift, upright row.
Hit it. Halfway. Pull with the glute. Row up with the shoulders.
Ten, nine, eight, seven, six, five, four,
three, two, one more, and one. All right! Great job. Stop my timer. There you have it.
A great four minutes solid. So if I were doing a 20 minute cardio I'd
maybe go out for a quick run, come back, and get into the circuit again. Go out for a run, get into the circuit again. Or you can use the whole entire circuit and
stop when you hit 20 minutes.
Hopefully that was challenging and great for
you. We love offering modifications as well. Every exercise should have a modification
so you can perform it safely, and effectively. Thumbs up, comment below.
Let us know how we're doing here at ATHLEANXX
for Women, and we'll see you next time..
(Energetic music) - Yo guys, what's up? I'm Hannah Eden and I'm here to take you through your day one of
your 30 Day Fire Program. So let me tell you a little about myself, and about this program and
how we're gonna get started. I'm gonna guide you guys
through this workout. Through the next 30 days you
are gonna change your life.
Not just physically but mentally as well. But before we begin there's some things that I need to let you know. I can teach you exercises. I can teach you how your form should be and I can give you a program to follow.
But there's one thing
that I cannot teach you and that is intensity. You guys are in total control of what you get out of this workout. What you put in, is exactly
what you're gonna get out. So, no matter what
fitness level you're at, I promise you that this
trainer will be for you.
I want to introduce you guys to my boys. I have my husband right here, Paolo. Sometimes we call him Turbo but that's his problem. And over here I've got Tanner.
We're gonna call him T-Pain. Because he's gonna be going through a lot of pain throughout this workout. So no matter where you're
at, if you're a beginner, you're gonna be following
Tanner for the next 30 days. And throughout these 30 days, you're gonna create a
relationship with this guy, and you guys are gonna
get through this together.
If you're a little bit above that and you're in that intermediate stage, I want you to follow this
handsome man right here. He is a freak. We're gonna get him
doing the intermediate. If you're intermediate,
I want you to join him.
I'm gonna allow you to have a relationship with my husband for the next 30 days and I'm cool with that shit. And then, there's me. I'm a weirdo. I like to move fast.
I like to lift heavy. In fact, my weights are the
same as these guys right here. No matter where you're
at in your fitness game, if you feel like you're at the top, I challenge you to try
and stay up with me. I promise you that this workout, and this program over the next 30 days will allow you to find your mojo again, and take you to places
that you've never been.
It's gonna challenge you. You're gonna do things that
you've never done before. You're gonna do shit that you hate. But purpose behind this is not necessarily always doing things that you like to do.
If you want to make a change, you have to go though the hardships and what it takes to get there. So, today's workout. Monster Monday. Arguably the hardest workout of your week.
I like to start the week the right way, set the tone for the rest of the week, and one thing that I always always say, never miss a Monday. You miss a Monday, you're more likely to miss the rest of the week. Start off strong. I don't care what it looks like, it's just as long as you complete that, you're gonna want to keep
going for the rest of the week.
So today's workout is a 30 60 90. It's a three to one work to rest ratio. For every three seconds of work
you get one second of rest. We have two sections.
In today's workout, I want
you to grab a pen and paper. You're gonna need a set of dumbbells. If you're advanced or intermediate you're also gonna need a med ball. Tanner has his ab mat, his dumbbells.
I've got my ab mat, my
dumbbells and my ball, and so does Paolo. But that piece of paper,
since today is day one, I want you test exactly where you are at in your fitness game right now. I don't care if you're
disappointed in your scores, or if you're proud of them. Whatever is on that sheet of paper today, you are gonna put 30 days of hard work in.
With nutrition, with supplements, and with a correct training program, to get you to a 30 day finish point. On that day, we are gonna retest this exact workout. So, we hit three rounds of each section. We've got A and B.
On that third round, I
want you to write down the amount of reps that
you get per section. It will make a little bit more sense as we go and I will remind you. I'm gonna be doing it with you. So I'm gonna let you know
when you need to write it down and what you need to write down.
Just make sure you have
a pen and paper handy. So let's start with our warm up. Guys let's bring our feet in between hip and shoulder width apart. We're gonna start with 20 air squats as I talk about the rest of the workout.
Let's go. Booty back and down. Imaginary seat behind you. Tap your ass in it and
drive up through the heels.
So the first exercise we're gonna do, is gonna be gorilla burpees. It is a lunge, a lunge, a squat with one burpee. We're gonna count as many reps as we can on that third round, and we're gonna write it down. Then you have a 10 second rest.
Then we're gonna move into 60 seconds of a combination of things. We're gonna split it. 30 Seconds of one exercise,
with a 30 second hold. Then a 90 second, and relax.
Let's start with some trunk twisters. Hands together. Turn that body. Touching back in the middle.
For that 90 seconds we're
gonna climb a ladder. You have two exercises. In section A they just so happen to be upper body body building exercises. You're gonna hit one rep of each, followed by two reps of
each, followed by three and you're gonna see how high
you can climb the ladder, in 90 seconds.
We'll take score of that, and we'll retest it in 30 days. Nice work. Let's head to some high knees. Bring those knees up.
Get that heart rate up. Get that blood pumpin'. Good. So today's day one.
You made it here, you made the
decision to do this trainer. Now I need to to find a reason, and dig deep to commit to
yourself for the next 30 days. Butt kicks. I know that my reason
is constantly changing.
There's one that is so
deep that will never go, and you don't ever need
to tell anyone about it as long as you know. And then there's that one, that those other reasons that come and go. They're short lived but
they keep me in the game. Whether it's a short term goal, a long term goal, you've got
to have both to stay in this.
How you guys doin? - Ready to go, come on. - Alright let's start in the
base of our squat real quick. Bring your elbows onto
the inside of your knees. Drop your hips, butt
down low, chest up high.
Breathe. Good. Shift that weight over to that left foot. Again butt down low, chest up high.
(Upbeat music) I'm pumped. How are you guys doin'? How are you feelin'? - I'm ready to go. - These guys are so quiet it's weird. Wake up! (Laughs) Alright hands on the
floor, raise your hips.
Take a deep breath in and come up slowly. So like I told you before, first exercise gorilla burpees. We've got a lunge, a lunge, a squat, with one burpee. That counts as one rep.
First round I'm gonna walk around and show you guys what's goin' on, second round I'm gonna get involved and third round we're
gonna finish together. You guys ready? - Yes. - [Tanner] Oh yeah. - Let's start with our 30 seconds of gorilla burpees in about 10 seconds.
Here we go. Lunge, squat, burpee, in five, four, three, two, one. Let's go. So check this out.
If you're beginning we've
got Tanner over here. Same exact movement, however
he's eliminating the plyo, and he's not bringing
his chest to the ground. We've got a walking lunge. Another walking lunge.
We've got an air squat. Hands on the floor, tap your feet, land on flat feet, stand up. Great job. Over here, we've got this sexy hunk.
He's hittin' out his
plyometric gorilla burpess. Jumping lunge. Jumping lunge. Jumping air squat.
Chest to the ground, push
up, land on front feet, jump and clap. Three, two, one. And rest. So up next we've got this weird movement.
I told you I was gonna
keep you on your toes, and make sure you never get bored. 30 Seconds plus 30 seconds. Starting with sprawl frog kick. Tap your feet.
Bring your feet to the
outside of your elbows. Land where you began. Make sure your feet land
on flat feet right here. And stand up.
Let me break it down for you. Tanner over here. We're goin' one leg at a time, making sure that we
understand the movement. Other side.
Now if that's easy for you, I want you to hit both legs right here. Good, land on flat feet. Standing straight up. Good.
Paolo over here, hittin' those
double legs at the same time. Now, switch. You guys are gonna go
into your bear crawl hold. So we go into a table top position.
We've got our wrists, elbows and shoulders stacked directly on top of each other. We've got a table top in the back. We've got our hips directly
underneath your knees, and I've only got a couple inches from his knees from the floor. Shins are parallel, core is tight.
This poor guy over here is
goin' through it right now. Same exact thing. Get those knees down. Same position.
However he has his ball in
front of him dropping his head. His core and his lats are on fire. Rest. Great job.
Holy moly.
(Paolo wooing) Now I need you to grab your dumbbells. One set of dumbbells. You are not gonna put those
down for the next 90 seconds. We've got two movements.
We have bicep curls and high pulls. So check it out. And I also want you to take note that I'm lifting the same as the boys. - Uh-huh.
- [Hannah] Uh-huh. Here we go. We've got one bicep curl. Turn 'em over.
One high pull. We're gonna climb the ladder. Turn it back over. Two bicep curls.
Let's go. Turn 'em over. Two high pulls. You know what's next? Three plus three.
Three bicep curls. It's one, that is two, that is three. Turn 'em over. And high pulls.
Keep going boys. I want to point out some key things. When we're goin' for our bicep curls, palms are flashing up. We're looking for that full
extension in those arms.
All the way up, and all the way down. Good. Now whenever we go into our high pulls, our palms are facing ourselves. Elbows are coming up to the sky.
Now how do we scale this? You will just decrease your weight. So, maybe start lighter. Your goal is to not let go. I want you to hold a weight that will challenge you but not crush you.
I want you to get through this
day one feeling confident. Not feeling like you can't, okay? So, let's go. Oh. Looking good.
We've got 30 seconds. Remember elbows up to the sky, not behind you. We've go 25, where we at boys? - Six. - Seven.
- Six.
We're at seven over here. Nice. Beautiful. It is your goal, it's you versus you.
How high can you go? Can you get another rep in? I believe you can. You've got 12 seconds let's go. Come on. Whatever you got to do, get angry.
This is you building
your strength right here. We're growing. You've got three, you've got two, (clapping) and rest. Great job.
You've got 30 seconds rest, how was it? (Paolo sighs) How was it? - Amazing. - They're very quiet. How was it Tanner? - Rough. - Rough? I like that shit.
- [Paolo] We've got two more rounds. - I want to hear like
the fucks and the screams and you can say whatever you want. Emotion is so powerful. Get mad at me.
Laugh at me I don't care. Just try and enhance
- Oh we're already mad at you. - Your workout. Get mad me.
- We're mad at you.
We're mad at you. - [Hannah] Get mad. (Paolo sighs) But did you die? - [Paolo] But did you die? - [Hannah] But did you die? No! You've got five seconds, let's go again. Gorilla burpees, lunge,
lunge, squat, burpee.
In three, two, one let's go. Lunge, lunge, squat, together, burpee. On your burpees make sure that you are landing on flat feet. I want you to be in this for the long run.
If we do our ballerina
burpees which look like this. (Energetic music) You're knees are gonna hate you in like three months from now. Do it right. I want you here for the long run.
Here we go, five seconds. Burpee. Lunge, lunge, squat, together and rest. Great job.
So you know what's next. We got our sprawl frog kicks. Hands on the floor. We can either go single leg, or both leg.
But the same thing is key. Feet start and finish in the same place. Let's go. In out, land, up.
Hands on the floor. Feet back, keep your hips up. In out. Land, stand up.
Once you've got it down pick up that pace. And challenge yourself. Yes, use those legs, to stand up, rather than your back. Keep that back nice and tight.
Alright boys. Three seconds on bear crawl hold. Three, two, one, hold. This is so deceiving.
This is so deceiving. Try and hold this for 30 seconds. And then add sprawl
frog kicks before that. Keepin' that core engaged.
Our lats, our core, our quads on fire. Spread those fingertips, dig
those finger into the ground. Add some external rotation
in those shoulders to really engage those lats. Let's go Paolo.
(Paolo gasping) bring those knees down baby. (Paolo gasping) We've got five, come on! (Paolo gasping) Let's go! Four. Push it! Three.
(Paolo gasping) Two. Rest.
Woo! Alright. (Paolo sighing) We got it again. So how high did you guys climb? (Paolo gasping) Where'd you get seven? - Finished sevens. - Finished sevens.
You're doing that shit again. If you've done it once
you can do it again. That voice that is doubting you, tell it to shut the fuck up. Let's go.
Grab those weights! Bicep curls in three, two, one, go. One curl. Control it, flip 'em over. One high pull.
What I don't want is your body jolting so you get these weights up. Strict movements. Use your core. Focusing on only the upper body.
Try and keep the rest of your
body as still as possible. That's two. Where we at three? Turn 'em over. High pull.
Now with our high pulls keep
those shoulders down low, chest up high. Don't let your weight pull you forward, push that chest out. We've got four right here. Two, come on.
Three. Let's go. Four. Turn 'em around.
High pull. One. Come on. Two, yep! Three.
Four. We're halfway. That's it, let's go again. One.
Two. Let's go. Three. Four.
And five. Flip 'em over. Up, one. Two.
Three. Four. And five. We're not stopping now, flip 'em over.
One let's go! - Come on. - Two, fight it! I'm fightin' it two, three. Push past that feeling. Four.
Close those eyes. Five, we've got one more. Six. Turn 'em over let's get these reps.
We've got 10 seconds. One. Two. Let's go! Three.
Four. Let's go boys, five! And you. (Paolo moaning) And six. We got through.
(Paolo whistling) I only got to six, you're
impressive for getting to seven. Great job (clapping). So now I need you to
grab that pen and paper. This is your last round.
We're gonna do this together. I will let you know
what counts as one rep. Have your pen and paper ready. So in your rest, you can
write your total down.
We're gonna start with
our gorilla burpees. A lunge, a lunge, a squat and a burpee, is one rep. I want you to empty that tank. It's me and you and these boys, and we're gonna get through this.
Leave everything you have on the floor, right here, right now. Let's go. Lunge, lunge, squat, let's go. Burpee.
Come on. Last one. And rest. What'd you get? - Five.
- [Hannah] What'd you get? - Five. - Five baby. Write it down. Get ready.
We're goin again. Sprawl frog kicks, count these right here. Go! In out. One.
Two. Three. Four. Five, let's go! Six.
Seven. You've got it. Eight. Nine.
All the way up! 10. Last one. 11. Rest.
Alright, not really. Write that number down. Get right, into your suspended bear crawl, or on the ground. Let's go.
Drop those knees first. Find your position. Hold it and hold. Knees down.
Breathe. We got it. Hold it nice and tight. Believe.
You got this shit. Don't you dare drop! I'm watching you! Seven. Six. Five.
Four. Three. Two. Holy shit.
(Paolo moaning) You have 20 seconds.
You don't need to write
anything down right there, till we count how high we can go. I know I've gotten to six. And I need you to do that again. Just sprawls.
That's all your counting. Take a deep breath in. Take some water. And let's go.
Here we go. Last round, we're fatigued. One bicep curl. Flip it.
One high pull. Flip it. Two curls. Come on.
Flip it. Two high pulls. Breathe. Stay in control.
Three, two, three holy crap. Turn it over. One. Let's go.
Two. Come on! (Paolo moaning) Three. Curl. We got one minute, we're 30 seconds in.
As many reps as possible. One. (Hannah screaming) Two. Rest.
(Paolo yelling) Holy moly. Whoa. I got six, plus two. What did you get? Write that shit down.
(Hannah gasping) Oh, my. Okay. That is like gold. You're gonna hold on
to that piece of paper for the next 30 days.
Hold that shit. Put it on your mirror in the morning. Make sure you see that every single day. That you made that commitment,
to start this program.
And you absolutely are not gonna quit. You're gonna make it
through the next 30 days whether you like it or not. Traveling thigh killas. We got another section.
A is done. Just B. Same layout, 30 60 90,
different exercises. 30 Seconds of traveling thigh killas.
If you're beginning, we're gonna keep our feet
directly underneath our hips. You're gonna start like you're
in a really small house. Head is underneath the ceiling. You're gonna bounce your ass, up and down to take two mini jumps out to your regular squat position.
Two mini jumps in. What you're not gonna do, is allow your knees to come
to the inside of your feet. Keep your knees, on the outside. If you usually squat like this, this should be how your squats looks.
Tanner's gonna do it one place. Paolo and I are gonna do
traveling thigh killas. You're jumping out, out as we go forward. In in as we go back.
Traveling as we go. 60 Seconds of spider monkeys. Push up plank position. Right foot on the outside
of your right hand, you're gonna pounce your hips up and down.
Almost like a lunge. For 30 seconds. Then you're gonna hold a
wide push up plank hold. That's all you need to know right now.
You need nothing other than your mat. So let's get our weights out of the way. (Energetic music) take a deep breath in. 'Cause we gonna do this shit.
Boys are you ready? - Hell yeah.
- Oh yeah. - They're very quiet. Are you ready? - Oh yeah. - We're ready.
- Wake up! - Can't this and sweat. - Wake up.
- Come on let's get to work. - Wake up. Wake up.
- Let's get to work come on. - Quit dickin' around let's go. 10 Seconds. - [Tanner] Come on.
- Take a deep breath in. Traveling thigh killas. Keep the weight on the
heels and the chest up. In five.
Here we go. Four. Three. Two.
One. Out. Out. In.
In. Micro little jumps. Bouncing your ass, up and down. Keep going.
Good, weight is on the heels. Hips are hinged back. We're squatting up and down. Good we're halfway.
Facts about this. These guys are gonna tap out way sooner than all the ladies doin' this. Our pain threshold is way more impressive. It really is.
We've got five seconds. Paolo always taps out. Don't tap out bro. - Uh uh.
- Three. Two.
- Not today. - One.
- Come on. - Not today.
(Paolo wooing) Alright you got 10 seconds. We're gonna go spider monkeys. Hands right underneath those shoulders. Front foot forward in three, two, one.
Let's hit it. Pouncing off that front foot. Bouncing up and down. Keep going.
Tanner's over here. He's steppin' it out. You want to step it out you step it out. Maybe you do two steps.
And then you do two jumps. Hit it. One, two, back down. Alright we're just gonna get there slowly.
Good we've got 10 more seconds. Paolo's usin' those hips. Those quads right now and
those hip flexors are on fire. I know they are.
Wide push up plank hold. Hands wider than your your shoulders. Get ready boys. Fingertips to either side of the room.
You're gonna hold this plank and your goal is to get your
shoulders beyond your wrists. Hold it. Breathe. We've got options.
We can always, go from our knees, if we need to. We drop to our knees, this is gonna take some of
the weight off the shoulders so that we can get here. Or know this. The wider your hands the harder it is.
The closer your hands the easier it is. You choose. Paolo's over here, fucking killing it. Three, come on.
Two. One (clapping). Rest. So similar to round one, you know how we climbed that ladder with the bicep curls and the high pulls? We're gonna do the same thing
but with v-ups and push-ups.
One v-up. You're gonna bring your hands, up to meet your feet. Beginners, knees to chest. Let's go.
In three, two, one. One v-up. Good. Roll over.
One push-up. Roll back over. Two v-ups. One.
Two. Roll over. Two push-ups. One.
Two. Good. For all my ladies, push-ups are really challenging for us. It took me years to be
able to get push-ups.
If we need to go from our knees, same thing goes. Keep those elbows tucked in. Touch that chest one the floor. And push right back up.
Stick your ass up in the air too. If you're in between, it's always great to feel
your own body weight. Go down from your feet. Drop to your knees and push back up.
Come back. Down from your feet. Drop to your knees and push back up. Boys where we at.
- Four. - Four? Let's go Tanner. Tanner obviously has a solid push-up game. He doesn't ever look
like he missed chest day.
Lookin' pretty jacked. Nice. So on knees to chest, knees to chest bring it back out. Knees to chest bring it back out.
We're gonna build that core strength to finally get here one day. Okay? Folding that body. And it's really important that you bring your hands up to your feet, and not your feet to your hands. Push-up game is on point.
We've got 25 seconds. Let me join in with you guys. Where we at? - [Paolo] Finished five, let's go for six. Finished five, let's go for six.
If you want an extra challenge, keep those heels off the
floor for the six reps. Keepin' your core engaged throughout. That's four. Five.
And six. Good. I'm a little fresher than them. We've got less than 10, let's go.
We've got one. Two. Three. Four.
Five. And six. Relax. Great job.
That's round one done. Give me one of these. You guys are on fire. - We try.
- Yeah! - [Paolo] Get to work, keep it goin. - Get to work. Round two baby. That first one was like
that awkward first date where you don't really know each other.
Shit's about to get real. We're gonna go to second
base on this one (clapping). Traveling thigh killas
in 10 seconds people. (Energetic music) You want some active recovery? Show me your best moves.
Five seconds. In five, four, three, two, one. Let's go. Out.
Out. In. In. Breathe.
Bounce your booty up and down. Keep the weight in the heels. From your hips, to your regular squat. 20 Seconds, we're 10 seconds in.
Stay focused. You can use your arms. If you want a challenge, bring your hands behind your head, and do not use your arms. 10 Seconds.
Breathe. Nine, let's go. We've got eight. Seven.
Six. Five. Four. Three.
Two and one. Nice job. - [Paolo] Woo! - [Hannah] Spider monkeys with
a wide push-up plank hold. Five seconds.
Four. Three. Two. One, let's hit it.
Pouncing from side to side. Breathe. Good. If your mobility is not great, Tanner do me a favor.
Put your hands on top of this ball. Now remember it's an unstable environment and do the same thing. This is gonna bring your chest up. You don't have to have so
much mobility in the hips, to complete the same movement.
So if you need it, you
can come right here. Paolo let's go. 10 Seconds, push! Come on! All the way! We've got five, four, three, two, one. Rest.
Kind of not really. Push-up plank position let's hold it. Breathe. (Hannah gasping) And hold.
Challenge yourself if you want. Rock your weight forward onto your toes. Use those fingertips. Breathe.
If you need to bring 'em in bring 'em in. Hold it. Let that sweat just drip off your face. That puddle in front of you is hard work.
Let's go. It's Monster fucking Monday's. It was never supposed to be easy. Let's go! Hold it!
(Paolo moaning) We've got three, we've got two, one.
Oh my god. So good. V-ups and push-ups. Two of my favorite thangs.
- Easy easy. - Two of my favorite thangs. You've got 10 seconds. Chill on the floor.
Get that rest in. Ah! Five seconds guys. Get ready. Three, two, one.
V-up. Hit it. Roll it over. One push-up.
Good, roll it back over. Two v-ups. One, two. Roll it over.
Let's go Paolo. One. Two. Roll it back over.
One. Two. Three. And again, stick with me let's go.
One. Two. Three. Good.
I like a tricep push-up myself. Keep those elbows in. Two. Three.
Four. Hell yeah, one minute come on. One. Two.
Three. Four. Back over. Let's go.
One. Two. Three. Four.
Five. Killin' it. 45 Seconds, we are half way! Let's go. One.
Two. Three. Four. Five.
Yes. And again Paolo. One. Keep it up, let's go.
Two. Three. Four. Five.
Six. Almost missed that one. 20 Seconds let's go. Come on.
One. Two. Three. Four.
Five. Six. It is you versus you. You like to play games? Me too.
Beat your highest score. One. 10 Seconds. Two.
Three. Four. Five. Six.
Seven. And (slapping) rest. - Fuck. - I got six rounds plus seven v-ups.
(Paolo wooing) But don't write that one down yet.
You've got one more round till
you write your scores down. This is it. Get up. Get up! Shake it off.
Get your, keep your head in the game. Don't check out yet. Three minutes of wild with
some change in between. And this shit is over.
Get ready. Thigh killas, we're gonna count. Out, out, in, in is one rep. Here we go.
Five, four, three, two, one (clapping) let's hit it. Out, out, in, in. One. (Hannah gasping) Two.
(Hannah gasping) Three, let's go! (Hannah gasping) Four. Yup! Five, I know it burns. Those quads. Six.
Let's go boys. 10 Seconds. Let's go, seven. Out, out.
In, in. Eight. I can get one more I know I can. So can you.
(Clapping) Nine. Good shit. Write that down. Nine total thigh killas.
Or however many you got. (Sighs) Spider monkeys. I want you to count your reps. Here we go.
Hit it. One. Four. Five.
Six. Seven. I'm gonna stop counting so I
don't annoy you but keep goin'. Breathe.
Good. (Hannah gasping) One. Yup! Seven, 28, 29, 30 keep going. I believe in you.
One. Two. You've got five seconds. (Hannah gasping) I got 40.
Hold that plank. Write down that score. Hold that plank. Let's go.
Breathe. This is your finisher. To finish with this
after that shoulder burn is really testing you. I know you got it in you.
I know you got it in
you, this is all mental. You made it here. You can make it 10 more seconds. I dare you to shove that
weight even farther forward.
This is it! Come on. Five. Four. Let's go! Three.
Two. One. Shit. Shake it off.
I know those arms are tired. But don't worry we're
gonna start with v-ups. Get a towel if you need it. I'm sweating like a mother fucker.
- Oh yeah. - 10 Seconds. - Buckets. - Buckets of sweating buckets! Five seconds people.
V-ups to begin. Three, two, one. This is it. One.
Come on. One. Let's go. One.
Two. Paolo keep those heels off the floor. Come on. One, two.
I know you got it in you. I believe in you. Two. Three.
You got to believe in yourself. Don't sell yourself short. One, two, three. Yeah.
Four. Push it. You can do this. Set your own pace.
And stick to it. Let's go. Ugh. Five.
I believe it, let's go. We're halfway. Do it! (Hannah gasping) Four. Five.
Where you at boys? You're very quiet. - Five. (Hannah gasping) One. Two.
Three. Four. Five. Six.
Yes. And again. Those v-ups, your quads are on fire. One.
Two. Three. Four. Five.
Six. I've got 15 seconds what you got? One. Two. Three.
Four. Five. Six. Seven.
I'm getting one push-up if it kills me. Three, two, (slapping)
(Paolo moaning) One. How to work. Way to work.
Write down what you got. I got six, plus one. (Energetic music) I know you may, whoa I'm sweaty, I know you may have done
better in the second round, but that's not what we're testing. We're testing you when
you're in your last round, when you've given everything you've got.
Learn, to not hold anything back. People always say to me like, this day is so much harder. No way. The day is as hard as you want it to be.
You're in control of that intensity and that's what I mean by that. Don't workout for hours a day, dickin' around giving your 20%. Workout for 30 minutes a day, and give it 150%, and leave your body on the floor. Every workout I do, including this one, I feel like I'm like done, like there's nothing left to give.
And that's how I know
I've had a good workout. If I can stand back up, and walk out of the gym
like nothing happened, barely breaking a sweat, that's lame. Get back in that gym, (clapping) and do better. 'Cause I know you can.
The only one who's
holding you back is you. You guys crushed it. Welcome, to the program. Welcome to Monster Monday.
These guys destroyed it too. (Clapping) Paolo, Tanner, we got Turbo and T-Pain. I don't know what my nickname is yet, we'll think about it. Thank you guys for joining
us and we'll see you soon.
Good shit. - Good job. (Clapping) - Oh my goodness. Happy Monday.
(Energetic music) - [Announcer] 45 fitness plans. Daily workouts. (Energetic music) Results for life. Sign up today..
Hey everyone welcome back to my channel, so today I'm going to do an intense 10 min abs workout. Its going to burn but its going to be so worth it. It's going to be 10 exercises, 50 secs each and 10 secs rest. And for 10 minutes non stop.
So yeah without further ado. Let's get started The first exercise is reverse crunch with leg drop. Just make sure your legs are straight as possible when you do the leg drop Let's rest for 10 seconds, and we are going to do some crunches Let's take a 10 seconds rest, and we will move on to these [kicks] Just cross over your legs and make sure your back is flat on the ground Let's take a ten seconds rest, and we have Russian twist Lean as far back as you can and twist make sure your back is straight [I] know it can be quite difficult by now, but let's try out best Next we have mountain climbers bring in one leg in at a time as fast as you can. Let's do it guys Now let's do bicycle crunches, my all-time favorite.
Bring one leg in at a time touch on the opposite elbow Flip over and we are going to do spider planks Bring your knee as close to your elbow as possible. This is really great for obliques Now we have plank with hip twist. Anyway three more exercises guys we can do this Next we have raise lakes crunch. Just one more to go after this, let's push it guys And the last exercise is up and down plank Three seconds left ...And we're done! I hope you guys enjoyed today's workout Thanks so much for watching guys, and I'll see you next week.
(Upbeat, industrial music) - Working out has been
a huge part of my life. I try to do it as much as I can, at least three times a week. - I'll do, usually, three days of cardio, and three days of strength. - I'm a competitive CrossFitter.
I work out ten or 11 hours a week. - For the last four years, I've been an Olympic weightlifter. - Hopefully I don't, I don't pass out. - I don't want to get runner's diarrhea.
- What if I trip? What
I'm not fast anymore? What if I'm too old? - Best-case scenario, I
beat all the other girls. Worst-case scenario, I fail completely and make a fool out of myself. (Ominous, orchestral music) - The physical fitness
test is administered according to very strict FBI protocols. - Event one, sit-ups to
be done in one minute.
Event two, 300-meter dash. Event three, push-ups to
be done without stopping. Event four, one and a half mile run. (Repetitive, authoritative
orchestral music) - You got it.
- Oh my god.
Ah! That was way harder than I thought. (Soft, modest music) - Sit-ups for time is a lot harder than I thought it would be. - I think I did it right. I was bouncing pretty hard off the ground.
I think I got some momentum from that. - It wasn't too bad. I was very focused
throughout and I feel like I'm ready for the next challenge. - I went through a range of
emotions, like I'd be like, "I'm crushing it! Oh my god
there's so much time left! Oh, now I'm slowing...
Now
I'm crushing it again!" (Determined, instrumental music) (background cheers) (encouraging remarks) (soft, pulsing music) - I went fast out of the gate and then I was like, this is a bad idea. - We got to the half-way mark
and Candace goes, "I'm dying." - I felt good, like I went out kind of easier --
- Yeah. - And then just turned it on.
- Right. - But pretty close, I was like, am I even running in a
straight direction anymore? (Escalating, epic orchestral music) (soft, tingling percussion) - It was pretty easy, because apparently FBI push-ups are only
half the range of motion compared to the push-ups I normally do.
- Maybe if I did the correct
form it would have been harder. But since I just like
(laughs) screwed it up, I think it was pretty easy. - It felt really different,
because I normally do my push-ups really close here. So I felt them a lot in a
different part of my arm.
- I have a weak upper body, and I knew that this wasn't gonna be fun. (Escalating, epic orchestral music) (soft, pulsing music) - I think that slope, that
first slope really hit me in my glutes and I felt like
I wasn't going to make it, but I kept a consistent pace and having the music was really
helpful to get through it. - At some point I had to
stop and walk a little, but then instead of getting defeated, I remembered how when I
did marathon training, that even a short rest gives
you so much more energy and then I was able to take
off and finish the run. - I'm actually very
shocked that I did that in that amount of time because I usually run
like a ten-minute mile.
I think I was just terrified of failing. - Man, that first hill was so steep, and I was never the same again. But that being said, this was actually my fastest mile pace I've run in years. (Soft instrumental music) - So, I passed.
I feel good about it. I'm slightly surprised. I really thought I was going to fail on that mile and a half run,
so I'm glad that I didn't. - I'm kinda proud of myself.
I think I did pretty well. - The FBI fitness test wasn't as challenging as
I thought it was gonna be. - But it does make me a little sad that I was able to crush the FBI test, and makes you wonder if they shouldn't have a little higher benchmark. - Now that I've passed it,
I kinda feel unstoppable.
I feel like I should be in a
James Bond movie or something. - To celebrate, I'm going
to have some ice cream, and I'm going to go
work-out in the morning feeling pretty good about myself. (Plucky instrumental music).
What's up? What's up welcome back to my channel so today I'm going to film my 10 minutes full body hit workout for fat burning So we all want abs well at least I really do [and] f workout themselves are not enough you want to build a muscle but at the same time I want to get rid of the layer of fat on top of it for the apps to Pop so Cardio is extremely important this workout I do it at least once a week, and I always think that a shot workout is better than no workout So even if you're super busy that week you don't have time. This is just 10 minutes even though It's only 10 minutes, but it really makes you sweat. I sweated so much during this workout A Hit is high-intensity interval training. It is extremely effective to burn body fat especially the lower belly fat right here It's a complete body weight exercise.
All you need [to] [smet] you can do it anywhere it only needs 10 minutes of your time So no excuses [guys] okay, so in this workout We'll do 10 exercises each exercise lasts for 45 seconds and then rest for 15 seconds in between sets It doesn't sound too bad right okay? I'm going to give you this heads up right now This is going to hurt really really bad. You probably be cursing me During the whole 10 [minutes] because every time when I do it I curse myself Why do I put myself through this, but it's going to be worth it. If it doesn't hurt It doesn't work right so grab your mat and let's get to it Let's start with jumping jacks It is a great overall body exercise to warm up your body Get a blood flow into your muscles and get your heart rate up So it facilitates a fat burning process for the rest of your workout Start with standing position feet together arms by your side Jump with your feet apart and at the same time bring your arms above your head quickly Hop your feet back together and lower your arms back to your side Continue this motion at a high speed to increase the intensity will do this for 45 seconds Five more seconds to go three two one Rest for 15 seconds you can use the time to drink some water catch your breath check your phone Which is my favorite thing to do you should be sweating a little bit by now with your heart beat up Okay, ready. Let's go again three two one [sight] [plane] rotation start with a high plank [position] hence right below your shoulders feet apart at shoulder-width to stabilize your body Turn to one side extend your arm up to the ceiling look up to your fingers then rotate back down to a high plank Turn to the other side and Repeat the same motion Remember to keep your core tight make sure your hip is not sinking when you rotate your total to the side just change your cardio Your upper body and [your] core straight Keep breathing.
[It's] hard. I know don't fall [well], it's time to rest. Look at me playing with my phones again. So really bad habit guys and then this burpees Start with ten smile on your shoulder chest on the floor push up through it fuck [jim] by bringing your feet close to your hands Then jump up hands above your head drop [back] down kick your feet back then lower your knees first then chest on the floor push yourself back up again and repeat this motion for 45 seconds [I] Absolutely hate burpees it never felt so get me out of breath But I do them as part of my workouts at least two to three times a week because [they're] extremely efficient to work your entire body Burn those calories and get all your muscles Arms [chat] squats glutes hamstring and core Muscles stronger even [just] 10 of these non-stop can already get your heart pounding in your breath quicker And it's rest time again And get ready for the fourth exercise commandos They're tough but at least there's no jumping here, so it's like a short break well except for the arms Start at elbow planks and release your right forearm and place your right hand firmly on the floor Directly below your right shoulder push up onto your right hand fall Immediately by your left and the same pattern and get to straight arm plank Then return back to elbow plank position by releasing your right hand and lowering onto your forearm before doing the same with your left hand Keep your abs tight So your hips are stable repeat this exercise for 45 seconds your arms shoulders of social right now I know.
I know trust me as I'm filming this I'm cursing myself the whole time hang in there Yes, and it's our favourite rest time again Let's move on to half burpees. [Don't] be fooled by the name How babies are not easier than fou burpees first climb both feet on the floor slightly further than shoulder-width apart? We'll start in push-up position and jump your [feet] in towards [your] heads Keep your hands firmly on the ground line with your feet Just outside your heads, then jump mere feet back returning to push-up position and again repeat this for 45 seconds Fucking ten more seconds to go get a few more in don't stop Time to rest. We are halfway there don't give up only five more minutes. Go hang in there drink some water and let's go again [ah] Sober reverse lunges this actually sounds much harder than it actually is but basically it is back lunge for stepping back to the opposite side First stand up straight and place your feet above shoulder width apart This is the starting position then take a large step backward with one leg crossing it behind your front foot Lower your back knee towards the floor while keeping your front shin perpendicular to the floor Keeping your back [straight] and your [chest] up push yourself up to standing Often it with the other side and [repeat] the same motion.
This is a great addition [to] your normal Exercises because it uses the opposite that rational forces that we don't normally use in a regular lunge What? Now take advantage of this 15 seconds rest the next exercise [is] a total color Jump squat it always gets me out of breath in just 10 reps So there head up and your back [straight] stand with your feet shoulder width apart Then keep your back straight and your chest up start by squatting down just like how you do it in a [regular] squat Once your upper thighs are parallel or lower to the floor jump straight up into the air as high as possible When you touch the [floor] again immediately lower your body back to the squat [position] to complete one rep and jump again [you] can switch to a squat if you feel like it's too much jumping for you you Rest rest rest. Don't worry no jumping in the next exercise Opposite arm and leg race. This is [a] fantastic core exercise for both your balance and coordination First position your hands and knees on the floor making sure your palms are under your shoulders and your knees are under your hip Extend one arm forward and at the same time lift your opposite leg behind you bringing it to hip height Remember to tighten your core in order to keep your balance Return to the starting position and repeat with your opposite arm and lick It's only 45 seconds. Don't worry.
We're almost there That wasn't so bad right now get ready for the last two [push-up]. You can do the regular push-ups if you want to challenge yourself or you can scout it down to knees push-up [I] cut into 45 seconds of regular push-up non. Stop myself. So you'll see me resting in between first get into a high plank position Place your hands firmly on the ground directly under your shoulders Lower your body keep your back flat tighten your abs and try not to let your butt drop Your body should remain in a straight [line] from head to toe draw shoulder blades back and down keeping elbows tucked close to your body Do not have your arms wider than shoulder-width keeping your core engaged Exhale as you push back to the starting position if you need to you can switch the knee push up by dropping to your knees But remember to keep the rest of your body straight and tight Just like a regular pushup if you feel like you're dying right now me too as you can see it's oh You're not alone rest if you need last minute three skater this exercise Definitely [requires] some coordination if you have never done it before so don't worry if you're a little bit [confuse] the first time you do It you can start them at a slower speed First give you a core and back tight leave to the right with the right leg bring your left Foot behind you keep both knees bent then hop to the left bring your left leg to the front and your right leg behind you Continue to alternate between sides and once you're getting more familiar with the movement Speed it up to a high speed to increase the intensity and make it more challenging Last few more seconds to go guys keep it going don't stop now We made it you You should be super proud of yourself if you made it to here if you liked this workout Give me a thumbs up so more people can see this video, and what people can do it see you guys So today, I'm going to fill my 10 minutes My script, so why am I wearing a cap today? It's because the past week I just got my brows tattooed the cantonese is called [peu] mate It's really popular in hong Kong right nap apparently you're supposed to look movie ugly the first week [there] extremely thick and dark color Right now so I thought I'd been a bit so naturally I don't have that much brows And I feel like every morning the one thing that I got to do even if I'm in a hurry [I] must draw my brows before I head out so phil Macy And I thought [I'd] get this project to thing and try it supposed to last you for like [3] to [5] years Well, let's see.
I'm so scared that [we] [can] still look like this I don't know But I will keep you guys updated if it's [souls] like this in all my videos from now on you'll see me with a cat you.
Sunny: Hey thanks for tuning into My Bollywood Body. I am your host sunny with Madame Sukhi Ji. Sunny: We shouldn't say Madam Sukhi ji, just Sukhi ji. Sukhi: Sukhi ji, but tiny sukhi ji
Sunny: Are you sad ji, or happy ji Sukhi: Always Happy Thank you very much for the support, a lot of ladies ask us help us, we want to workout at home.
We have kids, can't go to the gym or can't afford gym membership. Or there are too many guys at gym and you don't want to go there. Today is your first day, you want to get started, as a matter of fact you don't even need a gym. For ladies I always recommend, you can stay at home, take two dumbbells and start your workout.
It takes you 1.5, 2 Or 2.5 Months before you actually go hit the gym. So we asked Sukhi Ji for her expertise to come and help demonstrate workouts. She is very happy right now, once we get her doing the workouts, she will be done. Happy Ji (Sukhi Ji) will become Sad ji (Dukhi ji) Sukhi: My Makeup will come off First exercise we will do..
It's your first day at the gym, I am gonna make you go through a routine that I get my clients to do. If you stretch, you are less likely to get injured. Eat your food in the day 6-7 times, Make sure you drink enough water, so your muscle stays hydraded. Sleep plays a major role so that your body recovers and its never tired.
Then once you come to the gym, Stretch. Put pressure on your joints and see if there is any pain. The first day you have to make sure you understand your body to ensure you don't have any injury. That you don't have any ligament problems.
If it's good, relax a bit, make it a little loose. Just don't slap me. Slowly, slowly. Learning your body, to see if you have any problems in joints or ligaments Girl, don't worry, you aren't here to do belly dance, we are here to workout.
This is a stretch, 1 min, 1.5 Min you stretched. Now we are going to go through your workout, I will tell you as we go along. Day one at home, specially for ladies or guys (it's the same workout) So we are going to start off with first exercise, called high knees. First you will gain stamina, then strength, agility, flexibility and balance.
As a beginner when you start gym/exercise, you don't have stamina, you don't have strength agility, flexibility and you have a thought 'I want to lose weight'. You can never lose weight like this, you will get hurt. First exercise, after a mile stretch... Spread your legs shoulder width apart.
Breathe in your nose and out your mouth. Look into the camera and smile, let's see how fast your makeup comes off. Look at that, the guy can workout too. That's your basic move, 50 high knees.
If you are a big heavier, 60kg or 70kg or 80kg lady and you just started workout. You won't be lifting your knees that high... First exercise, she did 50 high knees. You have to do this 4 times (4 sets) You did it 50 times, then you will take 1 mins break.
By doing this, if you aren't active, you are taking your heart rate right to the ceiling. Give your body a break, 1 mins, walk it off, drink some water Then do 50 reps, take a break, do another 50, take a break. You did this for Stamins, 4 sets, 50 reps. 10 Mins passed.
First you did 4 sets, 50 reps of high knees. Take about a minute break in between. Now you are going to do 4 sets of 8-10 push ups. Female push ups with knees on floor feet straight, you are on your toes.
Keep turning, do 7 rounds of marriage. Now we are gonna do squats. You wanna lose weight you have to work a lot on your chest, you have to work on your back and you have to work on your legs. Because they are three big dominant muscles.
As compared to you doing your arms, calves, it won't work. Yes it has a benefit, but this is the major areas that you need to target. Close the legs a bit. Your legs should be shoulder width apart.
Basically the inner part of your feet should land where your shoulder ends. First you do the squats then I will correct you. Keep going, you aren't suppose to stop, you are a model, you charge, you keep doing it and I keep talking. Key thing, whenever you are squatting, your feet are always at an angle You did high knees, 4 sets, 50 reps.
You did 4 sets of 8-10 reps of pushups. You did 10-12 reps, 4 sets of squats. Key in this exercise is start on your toes, land on your toes, breathe in through nose, out through mouth. So first exercise you did high knees, 4 sets, 50 reps.
After that 8-10 reps of 4 sets of push ups. After that 4 sets, 10-12 reps of squats. Then 4 reps, 25 jumping jacks.
After each set there is a 1 min break.
You need to understand by working on your abs, specially if you are looking into losing weight by working on your stomach, your stomach won't go in. So now as a beginner, if its your first time doing stomach exercise.. . You now need to understand the difference between pain & soreness.
So this is pain (dukhta hai). And this is soreness. So soreness is the pain you feel after workout. Pain is what you feel when someone slaps you.
Don't sue me.
Down means your heals should touch the ground. Sukhi: I need support.
Sunny: I will get a tractor/trailer from outside you can put that under you. Your heels need to touch the floor. This workout if you are doing it at home, it will take you half an hour.
I want you to do it every other day in the beginning Do it one day and one day break, do it again, one day break. Do it for 6-7 days, you will get sore and heal then we start fresh. First exercise, 4 sets - 50 reps of high knees.
Second exercise 4 sets, 8-10 reps of push ups. Third exercise, 4 sets, 10-12 squats
Fourth exercise, 25 reps, jumping jacks, 4 sets.
Last exercise, 10-12 reverse crunches, 4 sets. Sallu: Sir, (video) became long, we gotta make other workout videos too. Subscribe us on YouTube, follow us on Instagram, Facebook and Twitter. Make sure Subscribe, Like, Comment and Share.
