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okay we're gonna start this work at and
by and seconds first exercise is going to be 10 Dainese
noon and it ends star jobs with the bag if you don't have a bag that's okay
can just use by the way for this one you gonna be doing 10 5 per leg and then you
gonna switch the bag at and you're gonna be doing
10 star jumps even try to get that bag as high as you can
at least I level for over top of your head if you can
you gonna be really creating a wide stance when you're coming down you wanna
have your hips forward
when you're exploiting up through switch the bag I would and you're gonna be
doing
10 high knees again if you don't have a bag no problem just be pumping the legs
as quick as you can
and you can media and the star jump as quick as you can really focus on keeping
us straight back
and a strong core should be feeling this in your legs shins
be feeling this in your shoulders really focus on your breathing we got three
seconds
to one perfect 3
to Juan let's go hiney skit
now for those with a journey me skip and welcome
we're doing high knees to start got 45 seconds left
for those of you that want to use your fights in 20 should check mail the
wanted to star jones you can do anything you want within his party
just because I'm skippin doesn't mean you have to
the supposed to be this cute no evening mess get some form going
next reading news get back or nice anti
land softly I want to make sure that you're going
or out to have to go out and he's conning
that's what's going to make the difference that's what's going to make
the change
okay keep going the 14 seconds if you need a break
taken but try to go all out for the fifty seconds eight seconds
7 6 had high green
full to last night surfer
jobs alright so if you have a bag for this one that's okay
we do have something waiting at home please feel free to use that
gonna start with 50 seconds when a but the back up onto our chats king in a row
at you gonna
flip it up on your chest pain in the body and the way it's your gonna be
jumping
as high as you can try to get as much vertical as he can
rate up you really want to be exploding the one land softly on your feet you
know
on cinder blocks down there you want in a sense of just like a ballerina
nice and soft on the feet so you gonna be gone as quick as you can
but just make sure that he had good for me you don't want your knees past
because you want to keep a straight back
but you really would be really powering your legs through to you
get the fault West all the way
perfect we got ten seconds you should be breathing heavy now
yeah a little bit when did let's go
six seconds 5 last couple
here we go perfect 10 seconds
okay this time we are gonna criss-cross on ask it
all if you picked an alternative exercise get ready to start it
to Juan let's go criss-cross likes
okay again we're looking for for
be nice and soft money tens don't back the quiet EU law
less impact than making joins so when you head high
moved you go to breeze through this mission you gotta go
you go to make sure the going as fast and as hard as you can
noting go harder if you know that you can go faster
thing you need to do it don't just plain 10 percent dampening 20 percent below
110 percent in every
single one of these workouts cousin 30 days time
when you've done this for 30 days you're gonna see got change keep going you got
ten seconds
let's go eight seconds keep greed and had high
shoulders back absent 3 to
last one well don't okay
50 me to caps when you go down
straight party-line for those option one there P
then you're gonna do to cap when you do a little cap all you're doing is
supporting your body
the way it comes from the abdominals really be strong and focus on the most
so that you work and
all the way back lift don't swing
don't swing no shops I don't wanna see a I want good form
you've got 27 seconds left really feel it
feeling you call get up bpm
come on all the way keep government don't stop
had told breeze come on drive a lot find it you've got twelve seconds not so
you've got this year all over it
longer tops for some but you gotta keep going you gotta keep pushin
five seconds all the way let's go Kamen 3
1.2 class want you know what's coming up
we've got skipping this is a standard skip said feet together
are you ready 3 to 1 let's go
so what we're looking for in a standard skip you gonna go as fast as you can
I think it helps if you just concentrate on something and just lose yourself in
the skit
if you try and concentrate on you jump in and try and concentrate on the road
he just seemed to local to try and fix any your
games onto something in front of you feet together and use of class of me
head high shoulders back from pool darts and pool
just got out just go for it if you have to imagine your
Muhammad Ali you just do it rocky whatever your thing is you just go for
it go
or out 17 16 got fifteen seconds can you go
faster can you jump into higher new green
at the deeper keep going 8 7
seeks koran don't stop 5 4
3 to load on
trillion you got a ten second rest
okay next exercise one may push up with the jump if you have to miss out the
push-up
just miss it just do the best you can let's go
it's not about perfection is about doing the best you can with what you've got
so let's go let's see your foam you absent man
if you're doing one might push ups weld-on if you go in at you or
out maximum orson so get those ops in head is in line with your spine your
back is not
I the too far or too far down in europe bottom is
aunda come on let's go all the way junk
try and keep that jump high jump and the bottom sleepover
keep going gonna be a logout arrested even got fifty seconds left to you all
over this just give me a call from all come on 10 seconds
don't stop until you hear the beep do not stop six seconds
5 for 3 to
he did it well dawn I knew you could ten-second
fine now you should be really in the game
six seconds 5 for 3
to wont let's go to Los squat in an hour legs
get low I wanna see those quads and those hamstrings and glutes
good also we are working fall body right here
so we're working *** loans what we're looking for
looking for a flat back no rounding up the back get back
chest-high get Hall make sure that your we have been
you land in soft in the news if you need a break
take one that trial you've got 24 seconds is shown
all over this you have got a and no you happy
I'm right there 18 seconds 17 16
15 let's go or out keep going
11 10 try stay low can you get a bit lower can you push me hardy got eight
seconds tried it first at the end
5 full 3 to
last one
well done you did absolutely phenomenal
alright first exercise we got agility run
with your equalizers if you don't have equalizers you can use anything else you
can use teacher TV news
some sort of markers just me perhaps something that you can get your needs up
knees up knees up in quick be quick feet I'm *** there so he should be able to
meet me and that's no problem
get right over using your arms as well too
to use your momentum to go back and forth all the way through all the way
back
and really be using Amsterdam through
here we go here we go pick you free to pick your feet up quicker quicker
quicker
you got this awesome where less than 13 seconds
12 now we're down to 10
right through to the end using your arms as well
picture using your arms while looking down on the floor were looking up
whatever's best for you
let's keep again this time we're going side to side to your feet together
and you're gonna jump side to side in the rain if you can't do this don't
worry
took me a while to learn as well but just give it a go trying to as many as
you can
said jump from side to side with your feet together
slight bend in me you actually gauge going as fast as you can
remember Bruni back is the key to this you need to get some air on board we
need to fuel your body to be
to make it to perform at its best and that's what we're looking for
just go as fast as you can to make sure your phone is spot on
that's what I'm looking for that's what's gonna make and Bill nobody's
so how you doing we've got 18 seconds
I know you've got bass unknown a strong it's for men
trolls all in your head you're not tired you control your body
don't let your body control you taking all the way
five seconds 4 3
to last wont be doing so well
burpees
going to be using the equalizers with this as well we're gonna do burt be
right up live to make well as a write up over your head
go as quick as you can and when you're doing your
kicking your legs and at the back really kick them out as far as you can and
explode up
jumping as high as you can jump explode
as high as you can knees not pass your toes wanna have your koran
and a straight back for this really punching that equaliser after the
ceiling
23 seconds to go might push right to the end
explode 3 a push-up explode through your jump squat
rate to the and awesome
make sure that your knees are pastor toes on your job when you're jumping up
and you really want to explode as high as you can you wanna jump as high as you
can
and you want to push up as fast as he can all the way to the end right to be
awesome okay let's get some calling volt
will work in obliques were working call I'm working hard and doing some twist
ops with the road now if you wanna do these on your toes
I find it will be easier half ago see if it suits you
knees are soft you can land softly and twist through the lower body
whom he'll call I want you to feel every single
twitched hi body absolutely
headstrong ruled keep going
keep pushin don't stop if you wanna move across the floor to make this a little
bit more fun
and feel free go crazy make it as fun as you can to keep you going 52nd you got
18 seconds don't worry if you mess up
you just get straight back in the game we are not perfect we doing this
in on LeMans we do any and all homes doing on holiday
wherever you are I just want you to doing Getty doing five seconds
4 3 to last one
well done ten-second last we're going all out today so was document ninja to
gyms are you ready
okay so freddy 3 to
1 let's go so you jump and then you talk
now your face when you gonna be weapon in a bit but that's fine then you get
into your with them so what you're looking for
i'm looking for when you land to land softly on your feet pull your absent and
Joe
as high as you can now if these of way to advance for you
that's absolutely fine you gonna do a squat and I took
gym but you just gonna take the ninja out completely everybody else
I want you to jump as high as you can I'm really drive yourself
hope keep going all the way you got 23 seconds
don't worry if you can't do this as fast as me don't worry if you mess up
we're just human we just get as many as we can and
keep pushin 13 seconds up all the way
10 seconds Porsche you've got this you all over this
seven seconds can you put a few more and get the head high country
3 to last Swan well done
are you so close to finishing miss
kill this let's keep going one leg skip
pic unlike you gonna find one leg is different than the other
let's go if you need to put your leg down
that's fine just do like 10 and then have a rest 10
then have a rest but trying to as many as you can on one leg
one improve almost full time we want to improve
our strength and this is the only way to do it beginning need to
would if you find it was difficult that's good because next time you gonna
be better
to and the time of two thought you gonna be spot-on and sooner or later
you forget the time that you were any good guess he just gonna be
all set to keep going make a showing in London softly
making sure the going or out to the need to mix it all
with some normal skits just do it makes it ok but try
and hop on one leg for as long as camp six seconds
5 full 3 to
last one okay so ten-second
K to welcome pushups
10 mountain climbs one job are you ready grab yourself some space
here we go we've got one push OPP step over
another push OPP 10:19 climbed God to 3
full 567 eight nine ten and then we stand up with a job get down
one push up step overcome push all the way
right now you know what you do n I need you to do this to your level if you need
to go down into your knees
that's fine when you jump rope I really want you to make sure that you jump from
the bottom
and when you're doing your push ups again your head is in hand with your
spine you go all the way down to know your body to the floor
keep pushing 15 seconds call when you cough you laurin
I know you have keep going you don't have to do the walking pushups
if you're new to this modified this too soon you but do as many
as you can if you need to make my she needs some help you know the website is
just log on
keep pushin well done
two more exercises and then you dawn
let's get the other like now you get a funny stronger on one leg near there
so if you will pull more on one leg many other thoughts
absolutely human don't worry
make Copt need to if you need to do 10 skips
and then mix it all then do it and no he tired
you nearly there we've got thirty for seconds back nothing
try and do it all out for as long as you can keep pushing
keeping me soft keep your head high employee
can you go a little bit faster this is your last throw put the day
can you see it through and go all out keep going keep pushing whatever
exercise you've chosen to add into
this segment go all out this is it 10 seconds
this is where you show what you've got 8 7
6 keep pushing go on hard too fast to keep goin' poll
3 to last gone
okay for the next exercise companies might equalizer because everybody's
asking me for different exercises so
this is how you use this if you've got a new people
if you've got a handheld waihee just go for it pick it up
and use that the bases have been of and this is hard enough
I'm nike's me cries out because it makes you happy good
form sad twist through the body sink down
you back splash make sure that your back is not grounded is
really useful to use a mirror when you work out see you can see yourself
you can see your phone and you can see your muscles work and
it's a really good motivation to work teddy's hi
new twist all make sure that you move your for with your body to make sure
that you're not twisting your back
Porsche you feel in your abs you feel in your arms you feeling Europa back
this is a full body move breed seven seconds you don't already
5 full 3 to
last month load own you know what's coming up
we've got speaking this is a standard skip said feet together
are you ready 3 to Juan let's go
so what we're looking for in a standard skin you gonna go as fast as you can
I think it helps if you just concentrate on something and just lose yourself in
the skit
if you try and concentrate on you jump in and try and concentrate on the road
he just seemed to McCourt to try and fix any dual
days onto something in front of you feet together and niece of
land softly head high shoulders back from pool darts and pool
just got out just go for it if you have to imagine your
Muhammad Ali you just do it rocky whatever your thing is you just go
creko all out 17 16 you got fifteen seconds can you go a bit faster
can you jump into higher new green at the
deeper keep going 8 7
seeks call on don't stop 5 4
3 to load on
your last exercise dive bomber their peace out
this might be a new exercise to you give it a go if you just want to do the bare
peas
that's absolutely fine but give this a go so
let me explain how to do this we go in
knows chest and hips sit back
Hoffpauir p knows chest and hips
sit back hoff their pay wild-eyed
don't worry if you don't get the spot on every time just do your best
try and get your of paper with your feet gain ok to your hands really drive the
main using the abscam on
all the way down if you just Chinese for the first time well don't forgiven and
go don't worry if you only do 10 2012 to do as many
as you can keep pushin keep working you've got 14 seconds left
you all over this come on In N Out alt and then drive it down
or some job seven seconds left you
have got this come on all the way to the end
3 to last Swan you should be feeling not
everywhere
this is speed work
so like the one that we did before but we're not putting the squat
and we're just gonna go all-out speed in and out with the legs
slight bending the knees making sure that your land in Suffolk to support
your joints
again you're putting absent your heads high you're grieving
make sure that you going as fast as you can don't just give me
of measures I want you to go all out
the sweat 10 don't worry about it when nearly there
that's what I wanna see wanna see pushing yourself you wanna see you
moving towards that goal
think about it you in the game now see it through 20 seconds
can you go by faster can you move a bit quicker don't worry if you mess up
we are human unaided missing you every monday doing this on holiday
just do it to as fast as you can if you're doing an alternative exercise can
you do it and they'll be quicker for the last five seconds
let's go 3 to want
ten-second last let's get that would chop going on the other side get unique
rises ready or whatever you use and so
get your position be a wide South means flatback
sit back squeeze lift-off Porsche
I know by now you're sweating I know by now
you breathing hard I know by now the you probably didn't want to stop puttin and
having breaks
if you need to take great take one but try
your best to just see this through and know you've got things
and no you stronger than you think to all you just gotta do it
smashy through and see it through with really good for
20 seconds to nothing you've so got this
don't stop now just keep going 15 seconds twist
all the way feel every single mean
10 seconds I'm right with you I'm right here
pushing you along five seconds foale
3 to last one