[Music] what’s up has fit tribe it’s your personal trainer coach Kozak and I’m Claudia and this is a hit workout with weights we’re going to perform today’s routine Tabata style so that means we’re gonna do four back-to-back rounds of each exercise 20 seconds of work followed by 10 seconds of rest the only equipment required for today’s workout is a pair of dumbbells and the weight that you use is dependent on your fitness level you can follow along with me for the standard moves and you can follow me for some easier modifications if you’re ready to go let’s get this thing started [Music] [Music] all right let’s begin with our warmup first one up today is going to be a straight leg kick plus chest stretch so feet shoulder width apart arms out to our side palms facing forward now at the same time we’re gonna perform a straight leg kick and bring those hands together and stretching your chest as you bring those hands back alternate each leg and again keeping that leg straight as we bring it up it’s gonna stretch out that hamstring and back at the leg and with our upper bodies we’re opening our arms up nice and wide stretching out those shoulders and our chest and of course as we always tell you this is a warm-up pace and if your kick is down here and you’re getting a good stretch on those hamstrings and that’s completely okay that’s right don’t sacrifice bending at that knee just to get you over your leg up higher cause it’s gonna really defeat the purpose making sure to breathe here not counting any reps just moving at a good warm-up pace purpose of this warm-up is to get your heart rate up and at the same time increase your overall body temperature gain a little bit of added mobility along the way let’s do this one for the last ten seconds here right then left keeping our balance four five four three two one zero alright moving right into the next one we’re gonna do an overhead swing plus butt kick so palms are facing inward swinging both those arms straight up overhead and at the same time alternating bringing that heel back to our glutes the best we can and performing a butt kick doing some efficient compound moves today getting the lower body and upper body warmed up at the same time and as you’re going through this you’ll probably find that your shoulders and your legs get a little looser you get a little more range of motion on every repetition be a little more comfortable getting those arms up higher and getting that foot back a little more keeping good balance and again focus on that breathing not much left on this one let’s go five four three two one zero shake out those shoulders we’re gonna move to the floor for the last one in the warm-up and get into a downward dog position so we’re gonna be on all fours on our hands in our feet and then let’s drive our hips back feeling that stretching our hamstrings as we relax the shoulders and we’re gonna step up with our right leg outside of our right hand and do a Frogger step and now let’s step back into that downward dog stretch those hips back and now let’s step up into a frog ourself with that left leg and repeat alternating between right and left leg coming forward that back straight and then drive on those hips and glutes backwards side to side another great compound move here searching out everything from your calves hamstrings glutes lower back shoulders hips hips all at the same time again making sure to breathe throughout not a race just a dynamic warmup move here getting our bodies ready for this work we’re getting ready to do a good time here to start thinking about what brought you here today what made you hit that play button whatever that reason is whatever your Y is I want you to stay focused sign up throughout today’s routine keeping this one up for just five four three two one and zero that’s it warm-up complete you are nice and warm feel warm oh wow yeah that was a good one feeling good okay we are gonna need our dumbbells for the first one so go and pick up your two dumbbells and we’re gonna get started with a seesaw row feet are gonna be shoulder-width apart we’re gonna bend over at a 45 degree angle we’re gonna pull back on alternating elbows right elbow pull back left elbow pull back and you’re gonna get as many rapid in as you can in this a lot of 22nd time period I’m making 10 second rest and then right back at it let’s do it alright here we go and 5 4 3 2 1 get it cranking head stays in line with your spine again pulling back from those elbows not pulling back from the hands and by doing so we’re going to make sure you’re engaging the right back muscles keep that back straight weight in the hips and three two one break alright so it’s just a quick 10-second break here and you’ll find throughout today’s routine these breaks are gonna go by fast yes they are you only have three two one left let’s go alright hit it again getting as many in as you can pushing yourself cuz nobody else is gonna do it for you let’s go this one’s working your lats your biceps your forearms even your legs a little bit as you maintain this position alright guys here we go in three two one break excellent alright shake those arms loose if any point in time you need to switch up your weight we encourage you to do so absolutely here we go two one begin and get it going keep that head in line with your spine so we don’t want your head up like this but instead that head stays in line with your back seesaw left and right let’s go come on get it cranking how many can you get here keep pushing that pace let’s go ahead fit drive almost there and three two one break excellent alright just one more one last one in this verse exercise again these ten-second bricks going back quick alright tribes starting now and begin Go Go Go come on push in that pace how many can you get last set right here nice neutral spine starting off with the banger here pulling back on those elbows how many can you get here last 20 second set let’s go that’s right not much left and three two one break excellent okay so I’m gonna switch up my weight for this next one if you want to keep the same way keep it ready to do so yeah but we’re moving into a little combo move here we’re gonna do and I so split squat plus hammer curl so we’re gonna go and start in a staggered stance we’re gonna drop that back knee I’m dropping my back knee to a 90 degree angle and I’m gonna go about half way here and we’re gonna perform a hammer curl just holding this position palms are facing inward alright again my legs are burning thinking about it okay all right let’s get it started and three two one begin again you choose the depth that you feel comfortable with on this isoh split squat palms are facing in performing that hammer curl cranking them out right here get as many in as you can five seconds keep in good posture three two one and break alright so that was a first set in the second set we’re gonna put a different foot in front so switch your lead leg that’s right same move here for us our right is going in front hand and begin begin again dropping that back knee keeping good posture we’re just holding that isometric position here someone’s working your hamstrings your quadriceps your glutes biceps and your forearms you’ll notice through today we’re getting a lot of work in a short period of time and three two one break whoo up and yes legs are already starting to catch on fire thing with ISO that is by design alright switch that lead leg again all right guys I’m beginning to one now crank him out here we go one right into the next and again any point in time during the workout if you need to switch up your weight we encourage you to do so lighten it make it heavier whatever it is make this workout work for you okay and three two one break whoo all right three down one to go getting it cranking today these tabata workout doesn’t get too comfortable starting again in three two one let’s go let’s do it pushing through that burn fighting through it right here you’re stronger than that burn focus on what brought you here not that pain let’s go palms stay facing inward keep it moving keep it moving how many can you get in three two one break excellent okay let’s keep just one dumbbell for this next one I’m losing my dumbbells altogether we’re gonna do an overhead jackknife so so I’m with those hands by our chin feeder together we’re gonna press our arms overhead jump our legs out at the same time and then return so it’s like a jumping jack variation again you decide if you want to use the weight or just go body weight either way let’s get it moving in three two one begin get as many in as we can here nice soft ground touches if you have neighbors underneath you we don’t want them to hear you stand light on the balls of those feet keeping a slight bend in your knees as well in three two one break excellent this one’s your heart rate up quick yes I love jumping jacks again you just had if you want to use a weight or not alright here we go and two one begin we go now we’re feeling a little more comfortable with the move sir cranking them out right here how many can you get pushing yourself right here looking in the mirror that is your competition keep it going keep it going almost there two one break excellent okay two down two to go halfway down with this play have a nice big deep breaths here all right good one begin come on let’s go how many can you get right here 20 seconds is nothing that’s it come on remember those who believe they can and those who believe they can’t are both right which one are you five seconds tribe prove it to yourself and to one break ah excellent three down one to go we’re feeling it right there with you all right sweating along with you starting in three two one begin come on let’s get it going rustling if you started with the way you need to drop it feel free to do so but just don’t stop moving don’t hit that pause button you keep working right here right now five seconds tribe ten to one break ah excellent all right we’re moving to the floor for the next one we need just one dumbbell I’m gonna increase and get a little bit heavier dumbbell sell mine and we’re gonna lie down on our backs we’re into a hollow body one-arm chest press so let’s go and start with those legs out first we’re gonna do is tuck that chin we’re gonna bring those shoulder blades off the ground I’m gonna put my legs out straight and I’m gonna have my knees up now with that one arm performing a chest press you decide if you want your leg straight or take a little pressure off your abs and have your knees Bend either way let’s get it going in three two one begin keeping good balance just by pressing that one arm it forces you to engage a lot of extra ab muscles get that stability going so you don’t fall off to the side full range of motion on that press all the way up all the way down to one and break all right so it legs down to rest just for a few seconds here switching arms putting that dumbbell on our left arm here we go in two one begin and begin again getting as many repetitions in as you can trying our best to keep that lower back glue to the floor if you’re having trouble doing so go ahead and bend those knees keep it going let’s go driving through that palm in three two one break a couple big deep breaths here two down two to go let’s go Hesburgh alright beginning in three two one begin this one’s working our abdominals our chest shoulders and triceps all working together to make this won’t happen make sure to keep that power through your elbow as you press straight through that dumbbell overhead and three two one break whoo I feel my ABS enjoying this more to go one more I feel it working has four try last one here we go and two one begin again being sure to keep that lower back glued to the floor and if you’re having too much strain in your neck it’s probably because it’s a little too much on your abs feel free to go ahead and rest your head down but otherwise keep it up and it’s gonna keep those abs engaged and contract not much longer and two one break thanks alright we’re on our feet for the next one now we’re gonna need two dumbbells we’re gonna do a power pole either with the jump or without you decide which feet are shoulder-width apart we’re gonna put that weight back in our hips slight bend in the knee go down into a hang we’re gonna pull up explosively on those elbows and I’m gonna come up and jump and I’m going to do a pull just coming up onto the balls of your feet right you just have which variations refu let’s get it going and three two one zero back is straight big power pulling those elbows straight up either onto the balls of your feet or if you feel comfortable doing so go ahead and get some air and actually jump head stays in line with your spine oh wait back stays straight in three two one break oh another dude oh basically total body move here loving these compound moves today here we go into one begin this one’s working your hamstrings your glutes quadriceps lower back upper back or all working together to make this one happen keep it going big power and heavy rap they don’t call it a power pull for nothing two one break excellent that’s two down two to go a couple of deep breaths here and let’s get it going and two one begin everything you got right here big power you’re a powerhouse power factory let’s see what you got make it happen come on try let’s go you versus you it’s all in your head all about that mental toughness today three two one break excellent everybody wants to go to heaven but nobody wants to die first everybody wants to be in great shape but nobody wants to put in the work alright let’s begin tribe now not you not today you’re putting in that work to get those results let’s see it focus on what brought you here today focus on what motivates you what it’s gonna take to get there alright tribe in three two one break excellent okay we need both dumbbells again for the next one a little combo move here we’re gonna do a balance one leg balance curl Plus Arnold press so those palms are up on the way up perform a curl and then twist those palms forward as you press overhead and back down all right let’s get it going and three two one zero so palms up twisting as we press overhead and then reverse it focusing on balance on this one focus your eyes on something that’s it find a focal point and I’ll help you maintain that balance if you’re just not feeling the one leg variation you can put that leg down and just perform the curl plus press and three two one and break whoo excellent okay we’re gonna switch legs on this next one so get ready for that here we go beginning in three two one begin excellent you’re gonna see we’re not perfect on this either it’s not about being perfect it’s just about putting in that work and getting a little bit better every workout talked about a brain workout – goodness well especially when you’re fatigued it makes it just that much harder to battle honestly and three two one break accent okay again half way two down two to go switching it up opposite leg yet again here and three two one begin keep a soft Bend and that knee or that of that leg that’s on the ground don’t have it type your extended and locked out again find something to focus on somewhere to keep your eyes don’t be looking around the room that’ll make it just that much harder than three two one break whoo all right nice one here let’s see if we can get through without falling that’s right and three two one let’s start this last round come on working on that balance again getting a lot of work in a short period of time today everything from endurance strength balance mobility checking off all the boxes today whoo you know how we roll around here that’s it and whatever you do do not hold your breath and two one and break excellent job all right we only need one dumbbell for the next one and I’m gonna actually up my wait a little bit for resume we’re gonna do a rotational goblet squat so hold that one dumbbell by the top and feet are shoulder-width apart weight goes back in your hips break at the knees and as we come up we’re gonna rotate from side to side back down rotate to that opposite side we’re pivoting that outside leg let’s get it going you know the drill by now drive and three two one begin weight back in your hips till they get parallel to the ground and as you come up go ahead and start that rotation don’t wait until you get to the very top to rotate but instead be rotating the whole way up again making sure to breathe choosing a weight that you feel comfortable with and three two one and break excellent this one’s in you’re hitting your hamstrings glutes quadriceps as well yep all at the same time alright let’s get started and 2 1 begin again how many can you get 1 rep right into the next keep a crank in here come on let’s go it’s you versus you don’t stop when it hurts stop when you’re done come on let’s go what did you come here for and 3 2 1 break axle two down two to go get those legs a little shake if you need to but not not breaking alright 3 2 1 begin the third round come on let’s go let’s go let’s go as feet drive we’re yet we’re right there with you feeling that burn with you rep by Rep every repetition is getting you just that much closer to your goals and three two one break excellent one more that’s it right here fighting to the end fighting to the very end last one here we go getting ready getting ready and to one begin let’s do it make a count push yourself nobody else is gonna do it for you that’s right whether you’re trying to lose weight gain muscle just getting better shape and kick butter life whatever it is stay focused on that why not much longer and three two one break excellent ok we’re moving to the floor for the next one I’m going a little bit lighter we’re getting into a plank position I’m gonna get into a bear plank position with that one dumbbell when I could actually come up off of my knees onto my feet and you notice I’m in a plank from my knees position now from here we’re gonna do a back raise pull back on the dumbbell and then we’re gonna do a front raise come forward on that dumbbell back front switching sides after every round let’s get it going and three two one begin nice and controlled trying to keep your shoulders Square to the floor making sure to breathe those abs engaged pulling back this one’s working your legs your abs your core your upper back trailers two one break Oh at the same time didn’t mean to cut you off but that’s coming up I don’t apologize alright two one begin already feeling this one after just the first set I’m like nobody wants to do this any longer than they have to coach goes action all rights how we know it’s working one into the next keep that arm straight that’s has the dumbbell and then arm that’s on the ground keep a slight bend in it and two one break ah cool two down two to go we got it I got a little pool of sweat going hats okay nobody ever drown in a pool your own sweat and begin making sure to breathe do not hold your breath come on let’s go let’s go has four try we’re right there with you thousands maybe millions at home we own that same burn that same pain you’re feeling and three two one break excellent last one last one you got this tribe come on prove it to yourself right here alright in three two one begin I want you to exceed your own expectations today not for anyone else but for you just getting a little bit better so you can be more fit than you ever thought possible right here right now putting in the work and four three two one great pop excellent job okay we’re gonna be up on our feet for the next one and we only need one dumbbell yet again I’m gonna go a little bit heavier we’re gonna do an upward chop feet are shoulder-width apart but interlace those fingers around that one dumbbell sure you’re holding it tight slight bend in those knees we’re going to swing the dumbbell through the legs and then big power the upward chop overhead hips come forward control the way down big power up so the chop and the acceleration is on the way up not the way down alright let’s get it going – three two one and zero and this one it’s like we’re trying to throw that dumbbell behind us hold on tight and don’t like God big power on the way up I think of that lowering face like you’re loading and then boom it explodes up boom explode up three two one break excellent another good power move here these power moves really get your heart rate up you got all that power in your hips use it all right here we go and two one begin that’s it this one’s gonna work your hamstrings your glutes a little quadriceps lower back upper back and abs all working together come on let’s go big power has to try every time squeeze those glutes three up at the top two one break excellent two down two to go just a couple deep breaths here and we’re right back into it let’s begin in two one begin come on let’s go let’s go let’s go what you got right here grooving it to yourself every repetition you just that much closer to your goals exhale as you bring that dumbbell and chop it over your head that’s it breathing on the way down I’m start breathing in on the way down and exhaling on the way up and break alright one last one come on switch up your way if you need to but don’t stop don’t hit that pause boy alright guys we are beginning in three two one let’s do it come on last twenty seconds I want you to picture your goals picture everything you want at the top of that staircase and every rep you’re getting one step closer it may be really far up there but day in and day out you’re putting in the work do what you got three to kompis x21 and break nice job all right set that dumbbell down and we’re moving to the floor no weights needed for the next one we are gonna do a sprinter starting sitting on your backside let’s go ahead and lean back on a 45 degree angle we’re gonna move opposite arm and leg together I’m gonna keep my legs up and I rest my feet back down you decide which variation is right for you it’s a killer ab move let’s get it going in three two one begin so opposite arm and leg are working together try to keep those elbows bent at a 90 degree angle straightening those legs out every time you decide if you want to rest them down or keep them up in between three two one break excellent work okay one down three to go again it’s an overall great ab move all right and we’re starting in three two one begin let’s do it if you’re finding this one it’s too easy for you it’s probably because you’re not leaning back on that 45-degree angle so you can’t be up here but instead and make sure you’re leaning back and it’s gonna keep those ABS under tension throughout the whole move and three two one break excellent job okay two down two to go getting those ABS firing cars are burning just like yours and three two one let’s go let’s do it come on how many can you get right here has V tried making sure to breathe let’s go don’t hold your breath you will regret it if you start off with my variation you need to switch the claudius that’s okay – three two one break whoa burn burn so good good almost there almost there last one has four tries last one and three two one let’s go you got it right here come on everything you got last one we’re all out there finish those ABS off with this one come on let’s go let’s go let’s go they’re deep breaths don’t hold your breath almost there almost there whoo I’m burning – and three two one break Oh all right let’s grab one dumbbell for the next one we’re moving into an archer press so we’re gonna get into a high plank position to start I’m gonna be up on my feet now I’m gonna be on my knees and from this high plank position we’re actually gonna turn to our side now let’s roll that dumbbell up and then keeping that elbow in we’re gonna just press half and half on each side and three two one let’s do it in you notice I have my knee on the ground and I have my top leg out so you decide if you want that one knee down for a little support or if you want to be up on both feet either way it’s getting that core engaged throughout the move keep your eyes on that dumbbell and three two one and break excellent okay we’re switching sides same move just flip over to the opposite side up getting into position here not much time and begin and let’s hit it so working your triceps shoulders chest core all working together again no shame and dropping the knee down if you need to or switching up your weight if you need to five seconds guys here we go and three two one break whoo two down two to go come on flipping it flipping a flip in it guys don’t look as silly as ice flipping but that’s alright and two one begin it’s not about what you look like it’s a three results come on let’s go come on doesn’t matter how slow you’re moving still laughing everybody on the couch who isn’t trying come on you’re always good for some motivation hey that’s my jacket e come on keep them moving everybody and three two one break it’s working I can feel it working come on it’s all mental at this point not even physical it’s all in your head 3 2 1 vegan we’re not only training our muscles but we’re working on that mental toughness right any sane person would have quit by now but who wants to be sane come on if you want to be average you want to be normal then you go ahead and quit if that’s all you want but if you want to be special you want to be action free put it on right here one break all right we’re back up onto our feet I’m gonna use two dumbbells for this next one and I’m doing no dumbbells at all we’re gonna do a squat plus front kick and punch hands are by our chin let’s start with a front squat weight back on our hips full squat and as we stand up opposite side leg and arm are working together now squat opposite side arm and leg punching and kicking as you come up let’s get it going here you decide if you want weights or not and three two one begin full range of motion on that squat punch and kick now if your kicks aren’t quite as high as ours that’s okay make it happen make it work for you and ideally you’re already starting that punch and kick as you’re coming up three two one break excellent okay one down three to go grab a couple of deep breaths here for this total body move and let’s do it again two one again again you choose a weight it’s appropriate for you or if you need to drop dumbbells for this one that’s cool too there’s never any shame and dropping a weight if you need to that’s it just keep it moving that’s right getting a little bit better every workout getting better together right here three two one great power that’s it two down two to go my shoulders are burning my legs are burning you’re not alone has to try and three two one let’s go everything you got right here come on putting it all out there finishing strong all the way to the end right here right here come on what did you come here for focus on it what’s that why five seconds three two one break one more that’s it one last one you got this come on those who believe they can those who believe they can’t are both right which one are you man go last one on this last one put it all out there come on come on come on really pushing the pace come on put it all out there don’t save anything how many can you get almost there and three two one break ah that’s it whoo you made it set that weight down if you’re using it a couple big deep breaths here we’re gonna move to the floor and we’re gonna start our cooldown come down nice and slow ah moving into a figure four and the purpose of our cooldown is to a Lara our heart rates to come down slowly and at the same time we’re gaining a little added mobility flexibility work in here yeah alright and as you can see we’re catching our breath to you some real folks no movie magic around here is movie magic I wish right that’d be nice I know okay alright so let’s go ahead and lie back on our backs moving into a figure for us take our right leg bring it up and on the top of our left leg we’re gonna reach through our legs pull that knee towards us as I’m gonna loosen up our back hamstrings IT band hips piriformis I don’t know there’s so many different little muscles getting hit on this one pull it towards you and just a hold it’s just a static stretch any time we do any static stretches you’re trying to bring it to about eighty five ninety percent of what you’re capable of feeling a good stretch but you don’t want to feel pain big deep breaths here lie on that heart rate to come down let’s switch sides and three two one zero I’ll bring it down opposite leg up reach and through and pull pull my left hip is definitely a little bit tighter I know which is why I’m d’Alene okay I’m gonna have to grab underneath my knee and you can do that as well let’s make it work for you or if you just need to actually grab that foot in that leg itself you can do so again make it all of these little moves work for you your fitness level and your needs focus on nice big deep breaths bringing that heart rate down did a lot of work today four five four three two one zero excellent okay let’s go ahead and stretch out those quadriceps next moving into what’s called a sprinter stretch so let’s take our right leg our right foot and bring that right foot back a couple different variations on this one depending on your flexibility level you can have that right leg out to the side or you can actually tuck that right foot underneath a little more like claudi’s variation and then if you want you can come back on top and lean back on your arms or if you’re feeling more flexible you can come all the way down again you decide what’s right for you after today’s workout this is about right for me I’m gonna say wow I’m impressed you going all the way down coach Kozak yeah well after that workout today this is a good healthy spot for me again it’s not learning your own body understanding what feels good and what a good amount of stretch is for you nice big deep breaths here even in this position I can feel some stretch in my arms – yeah a little added benefit there we’ll call that extra credit that’s Rachel four five four three two one come on up and you know the drill by now let’s switch sides opposite leg pull that left leg back and again you may find that one side is more or less flexible than the other totally calm and nothing to be alarmed about it’s a good time in the workout just to take a second to be proud of what you achieve today you know being fit were easy everybody be fit but we all know that is not the case takes a lot of hard work a lot of discipline day in and day out a lot of consistency just and see patients while patience is a hard one for a lot of us myself included so we just want to take a second to lift you up and appreciate you for putting in the work today we are proud of you four three two one zero come on up all right we can rise up onto our feet for the next one sit a couple upper body stretches come on up slowly we don’t want you passing out on us let’s do a posterior shoulder stretch next so the right arm let’s bring that right arm across our body and grab it with our left arm if those shoulders square so don’t actually roll your body while you do it but keep that shoulder back and let’s pull that arm in nice and tight to you so your stretch may look more like this depending on your flexibility that’s okay again make it work for you just don’t allow yourself to roll that shoulder inward just hold and breathe here again trying to get to about 85 90 percent of what you’re capable of thirty three two one zero let it down stretch it out opposite side now and again keep that shoulder locked and blocked back as we pull that arm across the body so great one if you have any shoulder impingements or shoulder pain from you know from your posture to the way you sleep a good one just to incorporate into your daily routine four five four three two one zero come on down one last move let’s move into a chest open are gonna interlace those fingers behind our backs and then we’re gonna pull those shoulders back as we drive that chest forward and then bring those hands up now for some added stretch if you’d like not necessary but if you’d like you can even bend over and let those arms come up overhead totally optional you decide if that’s right for you today again just taking a moment here to take a nice big deep breath feel good about getting this workout done crossing this off your list no matter what the rest of your day brings your workout is done and you can feel good and accomplished about that cuz I know I do hey I thank you for joining us exactly we feel we feel the same way when we get our workouts done four three two one zero relax shake them loose and that’s it you made it Claudia you made it and high five to you out there nice work thank you for working out with us today we’d ask that you please support our mission of keeping these great workouts free you can do so by downloading our free app it’s available for both iOS and Android you can also stop by our store pick up some has fit gear or our diet guide eating for life and we know that you enjoy this routine with us today so we please ask that you give it a big thumbs up and hit that red subscribe button so you never miss another brand new routine from has fit yeah and thank you so much for pushing yourself and working your butt off with us today we really appreciate it I’m coach Kozak and I’m Claudia and we will see you at your next workout

[Music] what’s up has four tribe it’s your personal trainer coach Kozak and I’m Claudia and this is a total body strength workout today’s routine is broken up into four parts getting started with a warm-up part two we’re gonna hit your upper body and in part three we’re going after those legs and glutes and we’re going to finish it off with a cool-down now today’s routine does require a pair of dumbbells and then either a chair bench or box so if you’re ready to begin let’s get stronger [Music] alright let’s get started by warming up our upper bodies and our shoulders specifically with a shoulder complex so with your shoulders back good posture elbows are in and elbows are at bent at a 90 degree angle let’s go ahead and raise those elbows up to our sides and now let’s pull those hands back reach straight up overhead and then reverse it pull down on the elbows bring the hands back and elbows down in to the side so we’re gonna repeat that same sequence making sure to breathe nice and controlled loosening up those shoulders or rotator cuffs as well as our scapula’s as we move through the sequence this is also a great one to help improve your posture you know if you’re somebody who sits at a desk a lot or spends a lot of time driving it’s a great one to just open up those shoulders and help you regain that posture just moving through this sequence we’re not counting any reps in today’s warm-up just moving at a nice warm-up controlled pace leave plenty of time for the work coming up let’s go through it one more time and five four three two one zero all right shake those shoulders loose whoo all right now let’s warm up our back shoulders and chest we’re gonna do a bent over sequence so feet shoulder-width apart let’s bend over on a 45 degree angle we’re gonna start with the bent over T so with our pinkies up we’re gonna bring our straight arms up and out to the side this is gonna loosen up your chest as well as your shoulders and back keep your head in line with your spine nice full range of motion bring the hands all the way down and all the way up and as I said keeping those pinkies up on this one great move here if you suffer from any shoulder impingements helps to loosen up those shoulders keep that back nice and straight again we don’t want our head up but instead keep that head and lying with your spine now let’s move into a bent over why so we’re gonna bring those thumbs up now and bring the arms up and out into a Y formation so not straight up and not straight out to the side but instead creating a Y formation nice controlled pace here and as we’re going through this hopefully your mobility is improving from wrap to wrap as we’re loosening up and let’s finish up with a I so now bringing those arms straight up overhead and keeping those thumbs up straight up in the air finishing or trying to finish with our biceps by our ears again breathing one into the next here for five four three two one alright love that sequence me too I always feel better afterwards right now alright let’s move into a punch out neck so we’re gonna loosen up that upper body at the same time get our heart rate up just a little bit here and also improve and I’m sorry increase our overall body temperature bring those hands back to your chin full range of motion I could use a little warming up it is cold in the gym today it is chilly all right overhangs emotion ending those arms get a little bit of core twist in at the same time warming them up here not much left let’s go last ten seconds let’s go punch punch punch not that stress four five four three two one zero alright I’m feeling warm right I’m good yeah all right let’s do it we’re getting started with a superset and we’re gonna go back and forth between two exercises and for these two exercises you’re gonna need that bench chair or box yeah talked about an introduction we’re starting with a C bent over a row so from a seated position I have my two dumbbells we’re both gonna be performing the same move on this one we’re gonna bend over at a 45 degree angle keeping our back straight shoulders are back keeping her head in line with our back we’re gonna perform a full range of motion rope pulling back on those dumbbells all the way up and all the way down we’re gonna do ten repetitions in total nice and under control all right let’s get it going three two one begin and again the shoulders stay back we don’t want your head up like this while you’re doing it but instead keeping that head and line with your spine control the way up and control the way down that’s halfway already we’re gonna talk a lot today about time under tension and making sure we’re controlling both ends of the move and that is very true for this one nine and last one right here and ten good okay we can actually set your dumbbells to the side for the next one is we’re gonna use our body weight so again we’re gonna need that chair bench or box whatever you have we’re gonna show you a couple different variations on this one we’re moving into a chair dip now I’m gonna perform this move with my feet elevated and this is gonna be the most difficult variation and I’m actually going to be performing the chair dip with my feet on the ground there’s a couple of variations here too you can either do it this way with your legs extended or at a 90 degree angle our hands are on the bench we’re gonna lower our bodies until they get to a 90 degree arm start our elbows get to a 90 degree angle and then extend back up alright ready let’s do it ten repetitions in total all the way up all the way down you decide which variation is right for you nice full range of motion and maybe you start with the harder variation and you need to move to an easier one or maybe you start with an easier one and you’re feeling good by the end and you move to a hard one three more we encourage you to make this routine work for you excellent last one right here and zero good okay so that’s the end of the first round of the superset we’re doing this three times in total so one down two more to go all right so we’re moving on to that back to that seated bent over row we’re gonna need our dumbbells in our chair and set up keeping the pace up here sitting down home back on those elbows and three two one begin again nice full range of motion and this we’re alternating a push and a pulling exercise so while our back muscles are resting our chest muscles are working and vice-versa it’s a great technique to help you keep the pace up nice full range of motion pulling back on those elbows like you have a string attached to them on every rep don’t pull back on the hands but you would pull them back on the elbows last one right here all right all right feeling good already so really good dumbbells off to the side right back into those chair dips again you decide which variation is appropriate for you ten repetitions here we go back muscles are resting and this one are chest triceps and shoulders are working together and begin inhale on the way down exhale on the way out that’s a good tip controlling that breathing and again controlling both ends of the move that means on the way down and on the way up and if you feel yourself starting to do shorter half reps we’re not going down into those elbows get to a 90 then we recommend you switch to an easier version two more it’s almost there last one zero all right two down of each we got one more to go feeling I’m feeling strong I don’t know about you guys yeah we’re jumping right into this with these two moves okay grabbing those dumbbells and again if you need to mix up your weight change up your way whether it’s heavier lighter feel free to do so at anytime definitely okay been over 45-degree angle pulling back on those elbows last one of these last one let’s hit it pull them back on those elbows yeah every time good posture keep those shoulders retracted squeeze in those back muscles I never rap this one’s working our lats our biceps forearms even lower back a little bit just a hold and maintain this position excellent work three more last three of these full range of motion get them all the way up there last one right here make it count boom don’t cross those off the list keeping this pace up whoo moving on to those chair dips back to these chair dips all right back is resting chest shoulders triceps are working let’s do it and three two one begin full range of motion and again if you start with the heart or an easier variation you need to mix it up we encourage you to do so that’s gonna be the key throughout today’s workout halfway is modifying it to meet your needs come on let’s go pushing it right here what did you come here for focusing on it last one who would burn so good excellent all right next up we’re gonna do a try set so we have three exercises we’re gonna do two sets of all three getting started with a straight arm reverse fly and I’m gonna warn you straight ahead that you’re probably not gonna need that much weight for this one definitely not I’m going as low as I can go on the weight scale so adjust your weight accordingly we’re bending over at a 45 degree angle or arms are straight palms are facing inward keeping those arms straight we’re gonna bring the arms up till parallel to the ground squeeze the middle of our back and return 12 repetitions in total let’s get it going together and begin squeeze the middle of your back on every rep again nice and under control on these not about not a race we don’t want to allow momentum to take over and also we want to make sure we’re controlling the descent or the lowering phase of this move don’t just allow the dumbbells to flop back down at the bottom and I said really control them every rep I want you to squeeze the middle of your back I feel like I have my finger right in the middle of your back and trying to squeeze my finger we have two more that was ten so working those upper back muscles as well as your around the weights last one last one make a count boom all right next we’re moving into is a bicep move I’m gonna go a little bit heavier for this one if you want to use the same weight if you only have one set of dumbbells that’s okay as well so we’re gonna grab our dumbbells two of them and make our way on over to a wall we’re gonna do a two stage wall curl so with our back flat up against the wall also gonna put our upper arms flat against the wall palms are facing forward now here’s the two-stage part we’re gonna curl until those elbows get to a 90 pause and then finish the curl and then all the way back down that’s one doing 12 in total three two one begin up pause it at 90 and then finish and we’re again we’re controlling the way up as well as the way down this one’s really working that time under tension yes it’s about the weight but it’s also really about that time under tension and controlling the weight excellent and the reason why we’re up against the wall on this one is because it really takes away our ability to use momentum and to swing our arms so many times we’re performing curls or bicep moves momentum really takes over but it’s hard to let momentum interfere when you’re up against the wall like this making sure to breathe not holding your breath and we’re breathing in on the easiest part of the move so it’s gonna be the lowering phase breathing in as we lower and then breathing out exhaling as we curl up two more we’re almost there biceps are burning ironer ours are burning two last one fighting with you right here let’s go heads fit right and 12 whew oh good good you can take those dumbbells down oh not much a relief coming no we’re gonna move to the floor and we’re moving into a wide grip pushup so for this one we’re gonna have our hands wider than a traditional push-up and our fingers pointed out I’m gonna be up on my feet for this one and I’m gonna be down on my knees you decide which variation is right for you we’re gonna lower our body until the elbows reach a 90-degree angle and then press off the palms back up again it’s twelve repetitions doing it together come on let’s go three two one begin so on this one as our back and biceps are resting our chest triceps and shoulders are working together inhale on the way down and you’re in exhale as you exert and push up exactly and the reason for the wide grip or the whole wide hand positioning on this one is it places more emphasis on your chest and hits it from a little different angle than a traditional push-up would just a way to mix it up anytime you can mix it up it can help you overcome and blast through those plateaus breathing in on the way down three more exhaling on the way up you got a half a tribe two more almost there pushing right to the end last one make it count boom there it is excellent okay so that’s one time through this try set one more one more to go so one more man I’m using that lightweight again we’ll take it out straight arm flies straight arm reverse flyes bending over at a 45 arms are straight and let’s begin twelve repetitions in total again we’re controlling the way up and the way down and if you’re having trouble with the weight on this one you drop it or I mean even a couple of water bottle soup cans will do the trick on this one it is a hard move doesn’t look like much but when done right when challenging that’s true excellent come on keep grinding through it right here one right into the next controlling that descent that lowering phase boy here we are here we are last one and zero all right let’s work those biceps next all right I’m gonna drop the weight a little too heavy the first time around and that’s it make adjusting the workout to meet your needs that’s right okay here we go up against the wall shoulders are back upper arms are up against the wall two-stage wall curl let’s get at it up pause finish that curl and control the descent and that’s it right here as this workout progresses and continues to get tougher it’s gonna be up to you to remind yourself why you press that play button today what it is it made you start this workout and that’s gotta be your driver your motivator to get you through to the end because it is gonna be tough and when times get tough you’ve got to have a reason or a purpose for being who feeling good that’s the halfway point pushing through that burn fighting through it right here come on let’s go every repetition is getting you just that much closer to your goal get that upper arm glued to the wall we are burning to two more right there with you let’s go come on finish strong he has to drive finish strong Oh last one let’s go let’s go let’s go boom oh there it is ah no more of those No check those off your list but you do have some wide push-ups that that’s true she speaks the truth let’s hit the floor everybody but you can do it you’ve already done it once that’s it those who believe they can and those who believe they can’t are both right which one are you right now let’s do it fingers pointed out I’m up on my feet down on my knees and we are beginning twelve reps in total ideally you’re coming down into those elbows get to a 90 degree angle and then you’re pressing right back up inhale exhale on the way up that’s it focus on that breathing focus on that motivator go on to your happy place thinking about anything other than how bad it’s burning halfway that’s guilt think about how great you’re gonna feel when this workouts all done think about what would happen if you stopped working out and never exercised again one right into the next come on two more that’s it finish strong has to drive let’s do it last one and 12 excellent we’re going to need two dumbbells for our next superset and we’re headed to the floor so we’re starting with a lying straight arm fly going down onto our backs we’re gonna extend those dumbbells straight up overhead with our arm straight palms facing in now we’re gonna lower those dumbbells keeping those arms straight nice and under control don’t bounce them off the floor and then raise the dumbbells straight back up and squeeze our chest twelve repetitions in total doing it together you know the drill three two one and begin nice and under control all the way down and all the way up not going to take a lot of weight on this one again focusing on keeping those arms straight and also keep those dumbbells in line with your chest don’t allow them to hover over your face or your head and in doing so it would allow your shoulders to take over but we really want your chest to be a primary mover on this one yes your shoulders are going to be involved as well inhaling on the way down and you’re going to exhale on the movement up that’s it we don’t want you to relax or to rest at the bottom either so while you are tapping the ground with those dumbbells don’t actually set the dumbbells down or take a moment to rest again it’s all about that time under tension I really want those muscles to do the work we don’t want momentum to take over or your ligaments and tendons to do the work but again making those muscles work here eight that’s a nice and under control much easier to just bounce those dumbbells off the floor but we are resisting that temptation you got it not many left last two that’s right breathing in inhaling on the way down and exhaling as we come together and squeeze that chest up at the top last one right here make an account and squeeze good job okay keeping those dumbbells up we’re gonna move right into the next one no break now we’re gonna do a two-in-one exercise on the way down we’re gonna only bend at the elbows keeping the palms facing in we’re gonna do a tricep extension when you get to the bottom bring those elbows to the floor and we’re gonna press up and an arrow press so it’s two and one on the way down that negative move is gonna be a negative tricep extension roll the dumbbells over and then press straight up doing 12 altogether well count this one is two oh god that is two yeah sorry I didn’t officially say to begin there my bad everybody that’s three nice and control on the way down good and the point of this two-in-one move is you want to try to use a weight that you wouldn’t necessarily be able to do twelve repetitions on the way up and the way down and that’s why you got to do the narrow press on the way up so we’re just focusing on that neck overloading that negative portion on the tricep extension on that lowering phase this is the halfway point on that tricep extension really trying to keep that keep your elbows pointed up straight in the sky only bending at the elbows really emphasizing that and it will help us to isolate our triceps on this move good under control another move here would be a lot easier just to let the dumbbells flop up and down we’re staying under control two more almost there fighting through it together right there with us we tried good good good last one and zero okay keep those dumbbells up or now letting them go yet that’s one down one to go we’re headed right back into those straight arm flies begin yes by the end of this superset your chest and shoulders are gonna be on fire that’s alright that’s how we know it’s working twelve straight arm flies coming straight at you let’s do it fighting together wrap by red reminding yourself what it is it made you press that play button something got you moving today you’re working toward something whether you’re trying to gain muscle improve your strength or just get better your life and day to day activities whatever it is staying focused on it what is your why what’s your reason for being here today halfway point six more recognizing that every repetition is getting you just that much closer to your goals squeezing your chest up at the top excellent work almost there fighting to the end of this one I’m not gonna stop when it hurts we’re gonna stop when we’re done three more that’s it only three more that’s it you got it you got it nice and under control don’t pick up the pace I know it’s tempting to do so and here’s your last one coming up here it is here it is last one and squeeze a chest on the way up okay here we are back into the tricep extension and narrow press and begin only bend at those elbows on the way down roll them over and press that’s one down 11 to go finish this superset strong you got it right here never said it’d be easy but it will be worth it think about how good you’re gonna feel when this workout is all done every repetition getting us just that much closer come on house for trial what do you got right here making a count and I exceed our own expectations today just ain’t under control on the way down man my tricep sir lighten up on fire that’s your halfway point I only have six more to go burn so good come on last six right here stay tough everybody stay tough right there with you this is it finishing this superset you’ve made it this far do not quit now fight into the end three more that’s it only three more you got this that’s nothing three reps now two reps oh come on let’s go come on stop trying to make people laugh here it is whatever it takes to get your mind off those surprises come on here it is last one oh shit zero job all right we’re coming back up onto our feet for the next one we’re moving into another try set so we have three exercises and again we’re doing two sets of each two sets so grabbing our two dumbbells we’re gonna move into a dumbbell front raise + shrug combination move here feet are shoulder-width apart palms are at our side facing in we’re gonna raise those dumbbells up and at the same time we’re gonna twist like work pouring out a glass of water return back to your side and then dumbbell shrug bringing your shoulders to your ears so two-for-one there we’re doing 12 repetitions not gonna take a lot of weight on this one alright let’s begin so coming up and then we’re pouring out our glass of water doubles back to the side and shrug repeat 12 repetitions in total you got a little combo move here this shrug is gonna work your traps and this front raise is gonna work your anterior deltoids which is your in front of your shoulders making sure to breathe and again staying under control both moves here that’s a halfway point already really easy to just use momentum and use it momentum to flop those dumbbells up but we’re staying under control especially on the way back down excellent one right in the next year adjusting your weight as you do more Oh aren’t so good here well finishing strong zero good okay we got to move for our arms next another combo move here all right I’m gonna use the same weight for this one we’re gonna do a combo dumbbell curl plus tricep kickbacks over bent over on a 45 degree angle let’s pull those elbows up until they’re parallel to our bodies and they’re just gonna stay there the whole time now we’re gonna perform a curl bringing our pinkies in and then we’re gonna extend at the elbow pinkies out performing a tricep extension and return so that’s 12 repetitions on this one let’s get it going and Dumbo’s up elbows up curl pinkies in and pinkies out that’s one repetition pinkies in pinkies out pinkies in pinkies out this one’s working our biceps and our triceps at the same time again we’re trying our best to eliminate any swinging or momentum and keeping those elbows up the whole move good concentrate on those pinkies we’re ready on number eight that’s it come on one read the next here arms are on fire two more so we know it’s working last one and zero good okay one last one in this tricep we are burning out those arms yes we are my goodness okay I’m moving into a dumbbell isometric twist so let’s get those elbows at a 90 degree angle palms are facing up elbows are locked into our side we’re gonna twist those palms so they’re facing down and then back that’s one rep for doing that 12 times 15 times I’m sorry 15 times whoo sorry guys wishful thinking I guess 15 is 15 times okay let’s do it palms are facing up and head again twist them down and up that one good under control and you are gonna need to go to your happy place on this one because it is gonna burn got to be stronger than that burn pushing past it this one’s working our biceps as well as our forearms and grip Oh working together on this one good this is number nine it is more than halfway done two-thirds of the way take it come on let’s go one into the next right here fight and pass that burn stronger than that two more here we are last round and zero oh goodness gracious bicep homegoing now I’m gonna shake it out I think I’m gonna lower my weight for this next roll around I want to make sure I’m using proper form that’s true so if you need to do so feel free otherwise we’re getting right back into that dumbbell front raise and twist left shoulders are back and last set last set of these let’s do it palms facing one another pour out that glass of water return and shrug and repeat excellent job one into the next year pouring out that glass of water on every rep and while it’s not required that’s why we do recommend having a couple pairs of dumbbells available of different weights just in case you need to mix it up you see today I’m using these power block dumbbells half way and they help help me to just have more variations to choose from we do have the link available in the video description for them one in the next right here white and through that barn it’s the last set of these come on and you have two more that’s it almost there we’re right there with you has fit ride last one let’s go twist it shrug it out nice work well that was it okay thank you goodness okay moving on to a dumbbell curl Plus kick back and tell the burn I’m starting to take over my goodness I know I had a snap out of it actually I’m gonna go up and wait a little bit for my curls bending over at a 45 degree angle elbows are up and let’s do 12 pinkies in and then pinkies out on that tricep kickback excellent wire every muscle groups getting hit and this upper-body workout today very efficient workout there’s a lot of compound moves here get multiple muscles at the same time six six more come on make an account right here everybody what did you come here for stronger than that burn right here so all about that mental toughness your arms are telling you don’t have anything left but they’re lying to you last one right here no bone there it is see how fast that goes let’s test that mental toughness let’s see if this last one goes fast mind-over-matter right here you’re in control palms are up elbows are in 15 times finished strong let’s begin twist and back good this is it right here think about how good you’re gonna feel when this workout is all done don’t quit don’t give five don’t hit that pause button working all the way to the end right here come on finish strong finishing strong get those elbows bent at a 90 almost there ten times more testing their mental toughness right here come on prove to yourself how tough you are right here right now this is it come on two more and last one let’s get it ah set those dumbbells down my arms are feeling like jello we’re starting with a posterior swing for our warmup feet are a little wider than shoulder-width apart slight bend in those knees now we’re gonna swing your hands through your legs keeping your back straight hips go back hips come forward squeeze your gluts up at the top so on every repetition or pushing those hips back to the wall behind us if your back straight head in line with your spine and then squeeze those glutes up at the top this one’s gonna warm up your hamstrings glutes and lower back as well as helping to increase your overall body temperature and getting your heart rate up a little bit at the same time so again this is a hinge movement you don’t want to turn this into a squat yep so it’s hips back hips forward and repeat now we’re not gonna count any repetitions here in the warm-up I just want you to move at a warm-up pace there will be plenty of time for work coming up making sure to breathe we’re inhaling on the way down and exhaling on the way up as we squeeze those glutes up at the top and every time we’re trying to push those hips back to that wall behind us feeling that stretch in our backside maintaining that slight bending our knees throughout doing this one for just five four three two one zero excellent all right we’re gonna move to the floor for the next one we’re doing a bird dog so we’re gonna get on all fours this is a great one to get those glutes firing and activated so from all fours let’s start by bringing your right hand to your left knee now at the same time I’m going to bring my right fist up and I’m gonna kick back with my left heel so not bringing that heel up but straight back now return that hand down and a knee and then again we’re pressing and pushing with that heel like we’re trying to kick a hole in the wall behind us we’re not lifting up but instead we’re kicking straight back squeezing those glutes as well as squeezing your upper back as you bring that straight arm up and every wrap this one’s all about concentration making sure you’re activating the right muscles to your glutes hamstrings upper back muscles keeping your core tight shoulders nice and straight you don’t want to be rotating at all on this one same with your hips that’s it and again it’s not about trying to bring your heel to the ceiling but instead trying to kick off hole with that heel on the wall behind you we’re not literally but figuratively of course head stays in line with your spine nice and controlled here warming up those glutes as well as your lower back and hamstrings we’re going to switch sides in five four three two one zero excellent ok switching sides now left hand to right knee and then raise that hand up and kick that right heel back straight again now we’re squeezing those glutes up at the top keep that hand in a nice fist and I’ll help you to engage those upper back muscles at the same time again loosening up a warming up that entire posterior chain on this one definitely feel it right at the top staying focused on keeping that core engaged as well as those shoulders and hips parallel to crap excuse me parallel to the ground with no rotation nice deep breaths staying under control here yeah not a race on this one just warming up good time here to think about what brought you here think about your goals think what what motivates you set the tone for this workout and five four three two one zero relax excellent all right warmups completely shake it loose ready to go I’m warm all right we’re not ready to go out there – we’re getting started with a superset so we’re gonna go back and forth between two exercises first one we’re gonna do is gonna be a sumo pause deadlift now I’m gonna be using dumbbells for this one I’m actually just going to be using my body weight for these pause sumos so you can decide which variation is right for you and throughout today’s routine we’re gonna encourage you to do so so for our sumo deadlifts we’re starting with our feet a little bit wider than shoulder-width we’re gonna point out on those toes our hands are gonna hang straight down and our first move is gonna be to break at the hips hips go back then breaking at your knees we’re gonna come down to our thighs are parallel to the ground pause and then stand back up we’re doing this 12 times let’s get it moving doing it together and three two one begin break at the hips bend the knees a good one 1000 at the bottom and stand back up I can shoot a breathe we’re inhaling on the way down and then we’re exhaling on the way up and if you’ve never done this movement before it’s always nice or good to start with no wait just so that you can get familiar with the form and with the exercise itself that’s it making sure to keep your weight back in your heels your feet stay flat don’t allow yourself to them like your weight come forward onto your toes if your back straight head stays in line with your spine and at the bottom I really want you to put that weight in your hips and in your glutes make those glutes work there at the bottom and then drive off your heels through the center of your foot to stand back up making sure to breathe inhaling on the way down and then exhaling on the way up the hardest part of the move you say we’re doing 12 repetitions in total you only have two more keep those knees out don’t allow them to come in get that head stays in line with your spine last one pause and back up excellent okay for the next move we’re both going to be using our dumbbells I’m gonna go a little bit lighter if you want to use the same weight feel free to do so moving into either a dumbbell stiff leg deadlift or a dumbbell RDL and an RDL is just coming just below the knees and right back up and I’m gonna come all the way down so our feet are shoulder width apart slight bend in those knees we’re gonna let those hips go back first keeping a slight bend in the knees throughout head stays in line with their spine I’m gonna come all the way down and just below the knees and then standing back up squeeze and glutes up at the top you decide based on your strength and flexibility which variation you feel most comfortable with twelve repetitions in total let’s do it wait back in the hips shoulders stay back nice full range of motion come back up and squeeze those glutes now it’s not a race on this one we do want to focus on time under tension nice controlled movements head stays in line with their spine so we don’t want you to be looking up at the screen as you’re doing this one but instead allow your head to come down and stay in line with the rest of your body try to keep those shoulders retracted and you are gonna feel that stretching your back side on this one give those glutes a nice squeeze up at the top notice how we start with the slight bending our knees and then that knee ankle doesn’t change throughout it’s all hinging in the hips we’re breathing in on the way down and exhaling on the way up three more almost there last two keep it going feeling that back side start to work already last one that’s it and zero all right so that’s X one of each we’re going back to those pause sumo deadlifts we have one more time around and if you didn’t use weight the first time and you feel like you could increase the difficulty a little bit feel free to do so yep or the other way around if you lose weight you’re not feeling it this time you can do without however it works for you toes pointed out just a little bit wide stance and let’s begin weight back in those hips drop it down pause and back up that’s it again down pause back up every time sit back and wait and your glutes hold it squeeze them and then come back up that’s it excellent work we’re back straight and again we’re breathing in on the way down and exhaling on the way up during that hardest part of the move you know adjust your weight as needed when Claudia said if you’re not feeling the weight on this one and that’s fine come back repeat the word and every time you’ll get just that much better at it focus on that breathing focus on staying under control focus on that time under tension you want to build muscle and strength can’t let momentum take over but instead we all let those muscles do the work focus on that time under tension two more last two right here and squeeze those boobs up with the tail yep last one right here and 12 excellent oh he’s survived that’s it no more of those okay we’re moving back to either the stiff leg deadlift or the RDL again you decide how far you want to come down feet are shoulder width apart moving right into it here twelve repetitions breaking at the hips and begin feel that stretch in the back side all the way down all the way up and squeeze them up at the top excellent breathing in on the way down and exhaling has you stand back up keep that back straight we don’t want your back to round on this one back stays nice and straight as soon as you feel that back start to round that’s probably about as far as you want to go down don’t just keep going down after that point this is your halfway point right here six more every wrap for pushing those hips back to the wall behind us starting with that slight bending our knees and maintaining it throughout squeeze them up at the top good good good remember it’s not about how bad you want it it’s about how hard you’re willing to work for it that’s what you’re doing right here two more rep after rep putting in the work you got a head feet right here we go last one make it count and zero excellent all right let’s start our next superset as you can see we have our bench ready to go for this next one but you could also use a couch a chair and ottoman anything that you have available at your disposal we’re gonna get started with a Bulgarian split squat I’m gonna use dumbbells for this one and I’m going to be showing you the body weight variation again you decide which is appropriate for you we’re each gonna put one leg up on the bench and now I’m gonna put my front foot on the bench and Chloe’s gonna use her ball of the foot you decide which one you prefer there’s really no preference on our end okay so we’re gonna get that front foot out nice and far on this to make sure that we’re hitting those glutes we’re gonna drop that back knee straight down into that front legs at a 90 degree angle and then your standing back up you decide if you want to use dumbbells or not we’re gonna do eight repetitions on each side let’s get it going and begin breathing in on the way down breathing out on the way up keeping that front foot nice and flat dividing your weight evenly on that foot stand all the way up and again squeezing those glutes up at the top breathing in on the way down out on the way up for a total of eight repetitions keeping good posture two more on this leg yeah I do the other side one more right here excellent okay switch it up opposite side now try to get that opposite foot the same distance so you’re equal on both sides and three two one begin straight down keeping your balance as well and if you’re having trouble keeping your balance find a focal point for your eyes something to look at you can keep your eyes on that’ll help you stay balanced and nice and controlled on this one halfway not a race all about that time under tension yes it’d be easier to just fly through them but we’re all about effectiveness not ease excellent almost there last one and break alright so I’m gonna use one dumbbell for this next one shake the legs out and again I’m sticking with the body weight and so we’re gonna use our bench chair couch whatever you have we’re gonna do a hip thrust so we’re gonna set up with our upper back on the bench on the chair with our feet nice and close to our glutes so you’re basically just going to have your shoulder blades hinging and locking on your couch or your bench with your chin tucked forward we’re gonna drop your hips straight down and then bring those hips up driving off your heels squeezing your glutes up at the top and repeat notice I have for the extra resistance have placed the dumbbell on my waist and if this is your first time doing it do it without any weight whatsoever we’re doing 12 repetitions let’s get it going and begin one two nice full range of motion under control on this one squeezing your glutes right at the top a lot of times it helps if you kind of bring your toes up kind of help you to emphasize those glutes if you’re feeling it in your quads make sure you’re driving off those heels and like Claudia said squeeze those glutes up at the top making sure to breathe halfway point inhaling on the way down exhaling on the way up getting a nice controlled squeeze up at the top keeping that chin tucked don’t let that head go back as you come up but instead keep your chin tucked head forward throughout the whole movie and you have two more we’re almost through it come on fighting through that burn or burning right there with you last one nice excellent okay so one down of each of those one more to go going to times through shake those legs out shake them shake them loose not jammy wait add some weight whatever you have to do to get through this next set just as needed we’re moving right back into those Bulgarian split squat I think I’m actually gonna have my foot down and not flex so again it’s just a preference whatever feels most comfortable for you all right get that back foot up good posture drop that back knee straight down and begin good for a total of eight repetitions keep it balanced find a focal point for those eyes something to look at so you’re not wobbly don’t be moving your head all over the place even me just looking at the camera can throw off my balance on this one good nice full range of motion two more on this side don’t give a little half ones but all the way up all the way down last one [Music] excellent okay let’s burn shit again I’m loose let’s move right into it making sure you got that next foot equal distance good posture and let’s begin eight repetitions in total last eight of these this is a tough move but you are tougher learning to love that burn realizing you’re tougher than that burn you’re in control halfway point you got to make the mind run the body not the other way around that’s what you’re learning to do right here excellent squeeze those glutes up at the top last one almost there nice a date who Martin so good all right let’s keep this pace up come on you’re no booty burnin moving into those hip thrusts I’m using my dumbbell setting it up on my waist again hinging your shoulder blades on your bench or your chair Jen is talking feet are nice and close to your glutes don’t have your feet too far in front of you who loop and drop those hips and raise them yeah that’s one excellent last 12 right here make them count has fit try again keeping your gaze forward if your chin tucked you come on all the way up all the way down all the way up need a nice full range of motion on this one again twelve repetitions in total you got this come on let’s go halfway if you’re starting to feel your quads getting involved pull those toes up and drive off your heels it’ll make sure that those glutes are the ones doing the work excellent come on you got it nothing can stop you right here three more last three repetitions you got this don’t give up come on squeeze them up at the top breathing in on the way down that’s one Oh on the way up and 12 excellent alright next up we’re attacking those glutes with the tricep so that means we have three exercises two rounds of peace mat back-to-back on the floor we go getting started with a couple of clam variations with lying down on our sides we’re gonna put our feet together knees together bent at a 90 degree angle and our feet are in line with our hips I’m gonna come up on my forearm and I’m actually gonna lie down now at the same time I’m gonna open my hips and bring my hips up off the ground squeezing my glutes and return and I’m actually just doing the clam side lying leg raise as you see here opening and closing you decide which variation is right for you 12 repetitions in total let’s get it moving either way we’re squeezing those glutes on every repetition getting a full range of motion opening the legs all the way up and then closing them in between I like to leave my hand on my hips here just to ensure that I’m not rotating my hips back that’s a no-no you want to keep your hips nice and in a straight line making sure to breathe inhaling as a lace close exhaling as we’re opening them up and performing my if you are performing my variation coming up onto that opposite side inside leg and squeezing both glutes and one more full range of motion and swell good okay so from this same position now I’m gonna come up and do a side plank wrap I’m on one knee my opposite leg is straight and I’m actually gonna stay here in this exact same position now we’re gonna perform a side lying leg race you decide which variation is right for you leg all the way up all the way down for 12 reps let’s get it going and one full range of motion to dropping this side plank variation it’s gonna hurt this base leg just as much if not more is the leg that’s moving that is on purpose and that’s your halfway point full range of motion all the way up all the way down fighting through that burn let’s go come on how’s your tribe that’s ten two more we’re yeah right here eleven last one twelve good now I’m gonna get down to that same position that Claudia is in and we’re both gonna perform the same move a pulse so we’re just gonna make small little moves here for 20 seconds leg stays straight well pull them back on those toes keeping a knife-edge with the foot and it’s 20 seconds but a one to two-inch move here gonna be a burner ooh glutes are off fire that’s alright that’s how we know it’s working fight through that burn fighting through it everyone let’s go come on what do you got what do you got four five four three two one zero all right so we’re flipping over now we look at the same sequence on the opposite leg all right so we’re getting started with those clams so again I’m gonna be on my forearm and again I’m down here knees are bent feet are together let’s get up going right into it here open them up close them and again I’m popping that hip up we have 12 repetitions that head in line with your spine nice defined moves here controlling both ends of the move that’s halfway good not flying through not using momentum also controlling the end of the mover you’re closing the legs not just the end were you lifting them 11 you have one more and 12 good okay now I’m coming up on to that forearm onto that side plank and right into the side leg raises for 12 repetitions pull those toes back make a knife-edge with the foot head stays in line with your spine full range of motion here that’s six come on let’s go burn them out burn them out that burn is how we know it’s working nine ten two more and last one twelve good okay I’m matching Claudia now on my side and 20 seconds of pulses let’s go into burn come on but you’ve done it before remember you got to be tougher than that right it’s all on your head now it’s all in your head fighting through now even physical anymore it’s all mental you’re in charge gotta make the mind run the body not the other way around four five four three two one zero all right blue not that’s one time through that means we got to do it one more time come on now has her job you guys let’s go no down time come on let’s go opposite side now how bad do you want those how they do you want that booty right here come on get it working up on my forearm feeder together and let’s go come on you got to work for it right here if you want what others don’t have you got to be willing to do what others aren’t willing to do that’s what we’re doing right here putting in the reps putting it in the work you got this come on fighting through and that’s nine rat by rat ten two more there it is eleven and last one okay I’m up on my forearm either way we’re doing our leg raises you decide if you want to be up or down but let’s do them together come on full range of motion we’re right there with you feeling every repetition you’re not alone has fits right we understand if you want change to happen takes being challenged yeah that’s what you’re doing right here 10 11 last one ah excellent okay let’s move into those pulses come on that’s it 20 seconds begin short little pulses let’s go keep that leg up don’t quit don’t give up don’t hit that pause button there’s no quit in you let’s see it right here remember to breathe through this movement that’s your breath no do not hold your breath come on let’s see it prove to yourself how tough you are right here four five four three two one zero all right lipping over we’re almost through this try set I promise you come on let’s go keep it moving no downtime feet are together and open those legs up let’s do it one two full range of motion three good come on keep it up let’s go it’s all mental all mental halfway those who believe they can and those who believe they can are both right which one are you right here well let’s make it count ten two more come on that’s it just two more just one more excellent all right okay here we go Randall’s leg raises and begin full range of motion all the way up all the way down you got it your bones are telling you they don’t have any more left but they’re lying to you you gotta run the show come eight nine ten two more eleven last one excellent okay we’re down for some pulses let’s get it going finish strong right here here we go and begin 20 seconds that’s it you got this you got this come on nothing can stop you come on right here push it through a pushing through it go to your happy place wherever the head is think about your goals think about how good you’re gonna feel when this workout is done and you push through it for five four three two one zero cool excellent job all right we have one last superset remaining two exercises – that’s it two rounds of each of them getting started with that frog pump I’m gonna use a dip one dumbbell for this one and I’m gonna show you again the bodyweight version and you decide what’s right for you we’re lying down on our back with her knees open our feet are together we’re gonna tuck our chin in the same fashion that we did on those hip thrusts forward upper arm is flat on the ground I’m gonna place this weight on my stomach my lower abs here now we’re gonna drive those feet into the ground squeeze your gluts up at the top and return now repeating that move for 30 seconds as many as you can get let’s get it moving begin breathe one frog pump right into the next keep those legs open driving off your feet and squeeze those glutes on every repetition you want to make sure that your heels are as close to your bum as you can get them making sure to breathe throughout do not hold your breath keep it unlike Claudius I keep those feet close to you if you need to readjust feel free to do so full range of motion all the way down and come up all of the way just pump it out that’s it just pump it up let’s go last 10 seconds how many can you give right here come on crank them out burn those boots out four five four three two one zero excellent okay stand down on the floor for the next one we’re gonna move into an ISO hip up on this one you can decide whether or not you want to do one leg or two legs now we’re driving off the heels squeezing your glutes and we’re just gonna hold I’m gonna do one leg at a time and I’m gonna do both legs down on the ground and we’re holding for 30 seconds or 15 seconds per leg you decide which variation is right for you either way keep that foot nice and close to your gluts driving off your heel whoa after those frog pumps yeah that’s it you should really be able to feel it it’s a killer combination well I mean after everything else that’s true it’s been a heck of a workout we’re doing one leg switch blue two legs just stay up hang tough that’s it literally hang tough hey tough right here pushing yourself because nobody else can or will do it for you right here right now let’s do it come on you got it squeeze those glutes nice straight flat back just keep the glutes squeezed that’s it four five four three two one zero no downtime right back into those from right back your nose for frog pumps if you using your weight grab it otherwise let’s begin pump it out pump it out last set of these you’re nearing the end right here think about how far you’ve come think about how good you’re gonna feel when this workouts all over with and you you can cross it off of your list for the day no matter what the rest of the day brings you know you got your workout in you know you push yourself and you can check this puppy off your list that’s right well let’s go burn them out let’s go ask your tribe we’re yeah chin tucked into your chest driving those elbows into the ground and pumping last 10 seconds we’re yeah yeah yeah keep those feet nice and close to you don’t let them come out come on come on come on that’s it let’s see it four five four three two one zero no downtime burns that I so hip up yeah come on let’s go up on one leg or two you decide either way this is it go to that happy place this is it right here nobody said it’d be easy but it will be worth it we’re not stopping when it hurts we’re stopping when we’re done come on let’s go on hold it hold it you gotta go to that happy place hold it and breathe almost there almost there if you’re doing one leg you can switch two legs stay up stay in your focus zone that’s it we’re so close right here come on finish strong all the way to the end spring to that finish line almost there almost there let’s go last five four three two one zero and come on down nice and slowly oh you made it we’re on fire but you made it nice job all right you don’t have to go too far we’re gonna move into a into a cool-down we’re gonna stay on the floor for the cooldown and the purpose of the cooldown is to allow excuse me to low our heart rates to come down slowly and get some mobility work in at the same time yes so let’s turn over new some yoga inspired moves here we’re gonna start with a downward facing dog so we’re gonna come up onto all fours and then come on up into a high plank position on your feet slowly walk those feet forward relaxing at your shoulders pulling your hips back like somebody just grabbed your hips and they’re pulling them back behind you nice big relax deep breaths here you can either keep both legs straight or you let Claudia’s doing you can walk your legs out kind of isolate right and left legs you decide which one you feel most comfortable with pull those hips back nice big deep breaths here relaxing at the shoulders as well just loosening up that entire posterior chain all down your backside got a lot of work today indeed it did alright now we’re gonna come down into an upward facing dog drive those hips to the floor squeeze your gluts head chin chest up to the ceiling squeeze those glutes as you stretch your anterior muscles chest abs hip flexors squeeze your gluts while you right here if this too if this is too much for you right now you can come down onto your feet onto your legs you decide what’s most appropriate for you anyway I want you squeezing your glutes while you’re here more nice big deep breaths four five four three two one zero down onto your knees we’re gonna sit back into a child’s pose sitting down onto your feet arms are extended in front of you nice and straight relax those shoulders again pull those hips back nice big deep controlled breaths here just taking a second to be proud of what you’ve achieved so far today breathe four five four three two one zero come on up nice and slowly and that is it you made it Claudia nice work you made it boom nice work – you guys stay on the ground if you want yeah you can hang out on the ground if you’d like we got to get up thank you so much for working out with us today please support our mission of keeping these great workouts free by checking out our has fit app it’s available for both Android and iOS you can also visit our store pick up some gear like a has fit shirt or my book stay fit for life and if you did like this workout with us today which we know you did please be sure to give it a big thumbs up and hit that red subscribe button so that you never miss another brand new workout from has fit make sure to tag your selfies out there with hashtag has fit and will throw on the life thank you so much for working out with us today I’m coach Kozak and I’m Claudia and we will see you at your next workout

[Music] what’s up has fit tribe it’s your personal trainer coach Kozak and I’m Claudia and this is a hint workout with weights we’re going to perform today’s routine Tabata style so that means we’re gonna do four back-to-back rounds of each exercise 20 seconds of work followed by 10 seconds of rest the only equipment required for today’s workout is a pair of dumbbells and the weight that you use is dependent on your fitness level you can follow along with me for the standard moves and you can follow me for some easier modifications if you’re ready to go let’s get this thing started [Music] [Music] all right let’s begin with our warmup first one up today is going to be a straight leg kick plus chest stretch so feet shoulder width apart arms out to our side palms facing forward now at the same time we’re gonna perform a straight leg kick and bring those hands together and stretching your chest as you bring those hands back alternate each leg and again keeping that leg straight as we bring it up it’s gonna stretch out that hamstring and back at the leg and with our upper bodies we’re opening our arms up nice and wide stretching out those shoulders and our chest and of course as we always tell you this is a warm-up pace and if your kick is down here and you’re getting a good stretch on those hamstrings and that’s completely okay that’s right don’t sacrifice bending at that knee just to get you off your leg up higher cause it’s gonna really defeat the purpose making sure to breathe here not counting any reps just moving at a good warm-up pace purpose of this warm-up is to get your heart rate up and at the same time increase your overall body temperature gain a little bit of added mobility along the way let’s do this one for the last ten seconds here right then left keeping our balance four five four three two one zero alright moving right into the next one we’re gonna do an overhead swing plus butt kick so palms are facing inward swinging both those arms straight up overhead and at the same time alternating bringing that heel back to our glutes the best we can and performing a butt kick doing some efficient compound moves today getting the lower body and upper body warmed up at the same time and as you’re going through this you’ll probably find that your shoulders and your legs get a little looser you get a little more range of motion on every repetition be a little more comfortable getting those arms up higher and getting that foot back a little more keeping good balance and again focus on that breathing not much left on this one let’s go five four three two one zero shake out those shoulders we’re gonna move to the floor for the last one in the warm-up and get into a downward dog position so we’re gonna be on all fours on our hands in our feet and then let’s drive our hips back feeling that stretching our hamstrings as we relax the shoulders and we’re gonna step up with our right leg outside of our right hand and do a Frogger step and now let’s step back into that downward dog stretch those hips back and now let’s step up into a progress up with that left leg and repeat alternating between right and left leg coming forward that back straight and then drive on those hips and glutes backwards side to side another great compound move here stretching out everything from your calves hamstrings glutes lower back shoulders hips hips all at the same time again making sure to breathe throughout not a race just a dynamic warm-up move here getting our bodies ready for this work we’re getting ready to do a good time here to start thinking about what brought you here today what made you hit that play button whatever that reason is whatever your Y is I want you to stay focused sign up throughout today’s routine keeping this one up for just five four three two one and zero that’s it warm up complete you are nice and warm feeling warm oh wow yeah that was a good one good okay we are gonna need our dumbbells for the first one so go and pick up your two dumbbells and we’re gonna get started with a seesaw row feet are gonna be shoulder width apart we’re gonna bend over at a 45-degree angle we’re gonna pull back on alternating elbows right elbow pull back left elbow pull back and you’re gonna get as many repetitions in as you can and this a lot of 20-second time for I’m making 10 second rest and then right back at it let’s do it all right here we go and 5 4 3 2 1 get it cranking head stays in line with your spine again pulling back from those elbows not pulling back from the hands and by doing so we’re gonna make sure you’re engaging the right back muscles keep that back straight weight in the hips and three two one break all right so it’s just a quick 10-second break here and you’ll find throughout today’s routine these breaks are gonna go by fast yes they are you only have three two one left let’s go all right hit it again getting as many in as you can pushing yourself because nobody else is gonna do it for you let’s go this one’s working your lats your biceps your forearms even your legs a little bit as you maintain this position all right guys here we go in three two one break excellent alright check those arms loose if any point in time you need to switch up your weight we encourage you to do so absolutely here we go two one begin and get it going keep that head in line with your spine so we don’t want your head up like this but instead that head stays in line with your back seesaw left and right let’s go come on get it cranking how many can you get here keep pushing that pace let’s go ahead fit drive almost there and three two one break excellent all right just one more one last one in this verse exercise again these ten-second bricks going back quick all right tribes starting now and begin go go go come on push in that pace how many can you get last set right here nice neutral spine starting off with the banger here pulling back on those elbows how many can you get here last 20 second set let’s go that’s right not much left and three two one break thanks a lot okay so I’m gonna switch up my weight for this next one if you want to keep the same way keep it ready to do so yeah but we’re moving into a little combo move here we’re gonna do an ISO split squat plus hammer curl so we’re gonna go and start in a stagger stance we’re gonna drop that back knee I’m dropping my back knee to a 90 degree angle and I’m gonna go about half way here and then we would perform a hammer curl just holding this position palms are facing inward all right again my legs are burning thinking about it all right let’s get it started and three two one begin again you choose the depth that you feel comfortable with on this isoh split squat palms are facing in performing that hammer curl cranking them out right here and there’s many in as you can 5 seconds give me good posture three two one and break alright so that was a first set in the second set we’re gonna put a different foot in front so switch your lead leg that’s right same move here for us our right is going in front hand and begin begin again dropping that back knee keeping good posture we’re just holding that isometric position here so one’s working your hamstrings your quadriceps your glutes biceps and your forearms you’ll notice through today we’re not a lot of work in a short period of time and three two one break up and yes the legs are already starting to catch on fire thing with ISO that is by design alright switch that lead leg again all right guys I’m beginning to 1 now crank em out here we go one right into the next and again any point time during the workout if you need to switch up your weight we encourage you to do so lighting it make it heavier whatever it is make this workout work for you and three two one break whoo all right three down one to go getting it cranking today at least tabata workout don’t get too comfortable starting again in three two one let’s go let’s do it pushing through that burn fighting through it right here you’re stronger than that burn focus on what brought you here not that pain let’s go palms stay facing inward keep it moving keep it moving how many can you get in three two one break excellent okay let’s keep just one dumbbell for this next one I’m losing my dumbbells altogether we’re gonna do an overhead jackknife so start with those hands by our chin feed her together we’re gonna press our arms overhead jump our legs out at the same time and then return so it’s like a jumping jack variation Dan you decide if you want to use the weight or just go body weight but either way let’s get it moving in three two one begin in as many in as we can here nice soft ground touches if you have neighbors underneath you we don’t want them to hear you stand light on the balls of those feet keeping a slight bend in your knees as well in three two one break excellent this one’s your heart rate up quick yes I love jumping jacks again you just had if you want to use a weight or not alright here we go in two one begin there we go now we’re feeling a little more comfortable with the move sir cranking them out right here how many can you get pushing yourself right here looking in the mirror that is your competition keep it going keep it going almost there two one break excellent okay two down two to go halfway down with this play have a nice big deep breaths here all right good one begin come on let’s go how many can you get right here 20 seconds is nothing that’s it come on remember those who believe they can and those who believe they can’t are both right which one are you five seconds tribe prove it to yourself into one break ah excellent three down one to go we’re feeling it right there with you all right sweating along with you starting in three two one begin come on let’s get it going that’s like you started with the way you need to drop it feel free to do so but just don’t stop moving don’t hit that pause but you keep working right here right now five seconds tribe ten to one break ah excellent all right we’re moving to the floor for the next one we need just one dumbbell I’m gonna increase and get a little bit heavier dumbbell sell mine and we’re gonna lie down on our backs we’re into a hollow body one-arm chest press so let’s go and start with those legs out first we’re gonna do is tuck that chin we’re gonna bring those shoulder blades off the ground I’m gonna put my legs out straight and I’m gonna have my knees up now with that one arm performing a chest press you decide if you want your leg straight or take a little pressure off your abs and have your knees Bend either way let’s get it going in three two one begin keeping good balance just by pressing that one arm it forces you to engage a lot of extra ab muscles get that stability going so you don’t fall off to the side full range of motion on that press all the way up all the way down to one and break alright so it legs down to rest just for a few seconds here switching arms putting a dumbbell in our left arm here we go in two one begin and begin again getting as many repetitions in as you can trying their best to keep that lower back glued to the floor if you’re having trouble doing so go ahead and bend those knees keep it going let’s go driving through that palm in three two one and break a couple big deep breaths here two down two to go let’s go has drug alright beginning in three two one begin this one’s working our abdominals our chest shoulders and triceps all working together to make this won’t happen make sure to keep that power through your elbow as you press straight through that dumbbell overhead and three two one break whoo I feel my ABS more to go one more I feel it working has four tries last one here we go into one begins again being sure to keep that lower back glued to the floor and if you’re having too much strain in your neck it’s probably because it’s a little too much on your abs feel free to go ahead and rest your head down but otherwise keep it up and it’s gonna keep those abs engaged and contract not much longer and two one break thanks alright we’re on our feet for the next one now we’re gonna need two dumbbells we’re gonna do a power pole either with the jump or without you decide which feet are shoulder-width apart we’re gonna put that weight back in our hips slight bend in the knee go down into a hang we’re gonna pull up explosively on those elbows and I’m gonna come up and jump and I’m going to do a pull just coming up onto the balls of your feet right you just have which variations right for you let’s get it going and three two one zero back is straight big power pulling those elbows straight up either onto the balls of your feet or if you feel comfortable doing so go ahead and get some air and actually jump head stays in line with your spine oh wait back stay straight in three two one break good another girdle basically total body move here loving these compound moves today here we go into one begin this one’s working your hamstrings your glutes quadriceps lower back upper back Oh working together to make this one happen keep it going big power and heavy rap they don’t call it a power pull for nothing two one break excellent that’s two down two to go a couple of deep breaths here and let’s get it going and to one begin everything you got right here big power you’re a powerhouse power factory let’s see what you got make it happen come on try it let’s go you versus you it’s all in your head all about that mental toughness today three two one break excellent everybody wants to go to heaven but nobody wants to die first everybody wants to be in great shape but nobody wants to put in the work all right let’s begin tribe now not you not today you’re putting in that work to get those results let’s see it focus on what brought you here today focus on what motivates you what it’s gonna take to get there all right tribe in three two one break excellent okay we need both dumbbells again for the next one a little combo move here we’re gonna do a balance one leg balance curl plus Arnold press so those palms are up on the way up perform a curl and then twist those palms forward as you press overhead and back down all right let’s get it going hand three two one zero so palms up twisting as we press overhead and then reverse it focusing on balance on this one focus your eyes on something that’s it find a focal point it’ll help you maintain that balance if you’re just not feeling the one leg variation you put that leg down and just perform the curl plus press and three two one and break whoo excellent okay we’re gonna switch legs on this next one so get ready for that here we go beginning in three two one begin excellent you’re gonna see we’re not perfect on this either it’s not about being perfect it’s just about putting in that work and getting a little bit better every workout talk about a brain workout – goodness well especially when you’re fatigued it makes it just that much harder to battle honestly and three two one break accident okay again half way two down two to go switching it up opposite leg yet again here and three two one begin keep a soft Bend and that knee or that of that leg that’s on the ground don’t have it pipe your extended and locked out again find something to focus on somewhere to keep your eyes don’t be looking around the room it’ll make it just that much harder than three two one break whoo all right one here let’s see if we can get through without falling that’s right and three two one let’s start this last round come on working on that balance again getting a lot of work in a short period of time today everything from endurance strength balance mobility checking off all the boxes today whoo you know how we roll around here that’s it and whatever you do do not hold your breath and two one and break excellent job all right we only need one dumbbell for the next one and I’m gonna actually up my wait a little bit for doesn’t I we’re gonna do a rotational goblet squat so hold that one dumbbell by the top and feet are shoulder-width apart weight goes back in your hips break at the knees and as we come up we’re gonna rotate from side to side back down rotate to that opposite side we’re pivoting that outside leg let’s get it going you know the drill by now drive and three two one begin weight back in your hips till they get parallel to the ground and as you come up go ahead and start that rotation don’t wait until you get to the very top to rotate but instead be rotating the whole way up again making sure to breathe choosing a weight that you feel comfortable with and three to one and break excellent this one’s in you’re hitting your hamstrings glutes quadriceps as well yep all at the same time all right let’s get started and 2 1 begin again how many can you get 1 rep right into the next keep a crank in here come on let’s go it’s you versus you don’t stop when it hurts stop when you’re done come on let’s go what did you come here for and 3 2 1 break excellent two down two to go give those legs a little shake if you need to but not not breaking alright 3 2 1 begin the third round come on let’s go let’s go let’s go as feet drive we’re yet we’re right there with you feeling that burn with you rep by Rep yeah every repetition is getting you just that much closer to your goals and three two one break excellent one more that’s it right here fighting to the end fighting to the very end last one here we go getting ready getting ready and 2 1 begin let’s do it make it count push yourself nobody else is gonna do it for you that’s right whether you’re trying to lose weight gain muscle just getting better shape and kick butter life whatever it is stay focused on that why not much longer and 3 2 1 break excellent ok we’re moving to the floor for the next one I’m going a little bit lighter we’re getting into a plank position I’m gonna get into a bear plank position with that one dumbbell when I could actually come up off of my knees onto my feet and you notice I’m in a plank from my knees position now from here we’re gonna do a back raise pull back on the dumbbell and then we’re gonna do a front raise come forward on that dumbbell back front switching sides after every rounds let’s get it going and three two one begin nice and controlled trying to keep your shoulders Square to the floor making sure to breathe those abs engaged pulling back this one’s working your legs your abs your core your upper back trailers to one break Oh at the same time didn’t mean to cut you off but that time coming up I didn’t wanna do it for time either don’t apologize alright two one begin already feeling this one after just the first set I’m like nobody wants to do this any longer then they have to coach Kozak’s all rights how we know it’s working one into the next keep that arm straight that’s has the dumbbell and the arm that’s on the ground keep a slight bend in it and two one break excellent cool two down two to go we got it I got a little pool of sweat going hats okay nobody ever drown in a pool your own sweat and begin making sure to breathe do not hold your breath come on let’s go let’s go has four try we’re right there with you thousands maybe millions at home they own that same burn that same pain you’re feeling it and three two one break absolute last one last one you got this tribe come on prove it to yourself right here alright in three two one begin I want you to exceed your own expectations today not for anyone else but for you just getting a little bit better so you can be more fit than you ever thought possible right here right now putting in the work and four three two one Britpop excellent job okay we’re gonna be up on our feet for the next one and we only need one dumbbell yet again I’m gonna go a little bit heavier we’re gonna do an upward chop feet are shoulder-width apart but interlace those fingers around that one dumbbell sure you’re holding it tight slight bend in those knees swing the dumbbell through the legs and then big power the upward chop overhead hips come forward control the way down big power up so the chop and the acceleration is on the way up not the way down all right let’s get it going – three two one and zero and this one it’s like we’re trying to throw that dumbbell behind us hold on tight and don’t let go big power on the way up think of that lowering face like you’re loading and then boom it explodes up boom explode up three two one break excellent another good power move here these power moves really get your heart rate up got all that power in your hips use it all right here we go and two one begin that’s it this one’s gonna work your hamstrings your glutes a little quadriceps lower back upper back and abs all working together come on let’s go big power has to try every time squeeze those glutes three up at the top two one free excellent two down two to go just a couple deep breaths here and we’re right back into it let’s begin in two one begin come on let’s go let’s go let’s go what you got right here grooving it to yourself every repetition you just that much closer to your goals exhale as you bring that dumbbell and chop it over your head that’s a breathing on the way down I’m start breathing in on the way down and exhaling on the way up and break all right one last one come on switch up your way if you need to but don’t stop don’t hit that possible all right guys where you are beginning in three two one let’s do it come on last 20 seconds I want you to picture your goals picture everything you want at the top of that staircase and every rep you’re getting one step closer it may be really far up there but day in and day out you’re putting in the work do what you got three to accomplish a q1 and break nice job all right set that dumbbell down and we’re moving to the floor no weights needed for the next one we are gonna do a sprinter starting sitting on your backside let’s go ahead and lean back on a 45 degree angle we’re gonna move opposite arm and leg together I’m gonna keep my legs up and I rest my feet back down you decide which variation is right for you it’s a killer ab move let’s get it going in three two one begin so opposite arm and leg are working together try to keep those elbows bent at a 90 degree angle straightening those legs out every time you decide if you want to rest them down or keep them up in between three two one break excellent work okay one down three to go again as an overall great ab move alright and we’re starting in three two one begin let’s do it if you’re finding this one it’s too easy for you it’s probably because you’re not leaning back on that 45-degree angle so you can’t be up here but instead make sure you’re leaning back and it’s gonna keep those ABS under tension throughout the whole move and three two one break excellent job okay two down two to go getting those ABS firing cars are burning just like yours and three two one let’s go let’s do it come on how many can you get right here has fit tried making sure to breathe let’s go don’t hold your breath you will regret it if you start off with my variation you need to switch the claudius that’s okay too three two one break whoa burn burn so good good almost there almost there last one has to try last one in three two one let’s go you got it right here come on everything you got last one we’re all out there finish those ABS off with this one come on let’s go let’s go let’s go they’re deep breaths don’t hold your breath almost there almost there whoo I’m burning two and three two one break oh all right let’s grab one dumbbell for the next one we’re moving into an archer press so we’re gonna get into a high plank position to start I’m gonna be up on my feet and I’m gonna be on my knees and from this high plank position we’re actually gonna turn to our side now let’s roll that dumbbell up and then keeping that elbow in we’re gonna just press half and half on each side and three two one let’s do it I mean you notice I have my knee on the ground and I have my top leg out so you decide if you want that one knee down for a little support or if you want to be up on both feet either way it’s getting that core engaged throughout the move keep your eyes on that dumbbell and three two one and break excellent okay we’re switching sides same move just flip over to the opposite side up getting into position here not much time and begin and let’s hit it so working your triceps shoulders chest core all working together again no shame and dropping the knee down if you need to or switching up your weight if you need to five seconds guys here we go and three two one break whoo two down two to go come on flipping it flipping a flip in it you guys don’t look as silly as ice flipping but that’s alright and two one begin it’s not about what you look like it’s a trails resort come on let’s go come on doesn’t matter how slow you’re moving still laughing everybody on the couch who isn’t trying come on you’re always good for some motivation hey that’s my job buddy come on keep them moving everybody and three two one break move it’s working I can feel it working come on it’s all mental at this point not even physical it’s all in your head 3 2 1 vegan we’re not only training our muscles but we’re working on that mental toughness that’s right any sane person would have quit by now but who wants to be sane come on you want to be average you want to be normal then you go ahead and quit that’s all you want but if you want to be special you want to be at 3 put it on right here 1 break all right we’re back up onto our feet I’m gonna use two dumbbells for this next one and I’m doing no dumbbells at all we’re gonna do a squat plus front kick and punch hands are by our chin let’s start with the front squat weight back on our hips full squat and as we stand up opposite side leg and arm are working together now squat opposite side arm and leg punching and kicking as you come up let’s get it going here you decide if you want weights or not and 3 2 1 begin full range of motion on that squat punch and kick now if your kicks aren’t quite as high as ours that’s okay make it happen make it work for you and ideally you’re already starting that punch and kick as you’re coming up three two one break excellent okay one down three to go grab a couple of deep breaths here for this total body move and let’s do it again two one begin again you choose a weight it’s appropriate for you or if you need to drop dumbbells for this one that’s cool too there’s never any shame and dropping a weight if you need to that’s it just keep it moving that’s right getting a little bit better every workout getting better together right here and three two one great power that’s it two down two to go my shoulders are burning my legs are burning you’re not alone has they tried and three two one let’s go everything you got right here come on putting it all out there finishing strong all the way to the end right here right here come on what did you come here for focus on it what’s that why five seconds three two one break one more that’s it one last one you got this come on those who believe they can those who believe they can’t are both right which one are you man go last one on this last one pull it all out there come on come on come on really pushing the pace come on let it all out there don’t save anything how many can you get almost there man three two one break excellent job all right if you’re using dumbbells you can go ahead and set them down for the next one we don’t need them but we’re moving to the floor gonna do a lying bicycle next so another great core move coming at you lying down on our backs good bring opposite elbow to opposite knee and I’m gonna keep my feet up in between repetitions and I’m gonna rest my feet back down you decide which one’s right for you let’s burn out those ABS together and three two one let’s go try to keep that lower back glued to the floor don’t allow it to come up go on an opposite elbow to opposite knee don’t crank on that neck but instead force those ABS to take over here we go and three two one break such an old-school ab move but boy is this one effect it is so guys into this day one of my favorites and three two one begin let’s go right here again this is that point in the workout where it’s all mental not even physical anymore it’s all about that mental toughness not just improving our ab strength but our mental strength as well right if you can get through this you can do anything again three two one break oh goodness gracious two down two to go Roger try come on stay tough stay tough and three two one begin come on finishing strong don’t think about that burn instead I want you to think about how good you’re gonna feel when this workout is all done and you can cross this off your list and go about the rest of your day keep breathing keep moving three two one and break whoo Oh couldn’t hurt so good one more that’s it right here come on last one let’s finish it together tribe let’s finish it together and two one begin everything you got on this last one come on finish it strong right here you’re almost there and it together fighting through that burn come on you’re stronger than that burn don’t listen to it you want to set those legs down don’t three two one break all right we’re staying on the floor for this next one but we are going to need two dumbbells little combo move here we’re gonna do a dumbbell tricep extension Plus hip up so let’s start with those feet down flat it heels nice and close to your glutes and let’s start with those elbows bent at a 90 degree angle at the same time we’re gonna extend your arms drive off the heels perform a hip up and straighten your arms so driving off those heels squeezing your glutes and squeezing your triceps up at the top let’s do it together and three two one begin another compound move here this one’s working your hamstrings your glutes as well as your triceps all at the same time you want to exhale as you push through your heels and get those dumbbells up above your head that’s it inhaling on the way down so it’s a rule of thumb you’re always exhaling on the hardest part that’s true so one down three to go again hand it together here in three two one begin let’s do a keep fighting try keep fighting what do you got right here come on don’t stop when it hurts we’re gonna stop when we’re done how many of these can you get we should be feeling this one in your back side not in your quads and if you’re feeling it more in your quads and come up onto those heels and try to bring those toes the floor and break thanks line okay two down two to go right wait plane it’s flying by you made it this far finish strong yeah two one begin everything you got last two sets right here come on one into the next if you need to adjust your weight feel free to do so but don’t stop come on keep it going squeeze those glutes up to the top of every repetition and three two one break excellent job that’s three down already just one last one that’s it come on drive right here right now let’s meet two one begins come on you got it let’s go coming back repeating this workout every time you do you’re getting a little bit better getting a few more reps in using a little bit more weight just overall improvement five more seconds come on finish strong and three two one break that’s it okay one last one everyone let’s grab one dumbbell for this one we’re doing a neat job I’m actually gonna lose my dumbbell for this one you decide if you want it or not I’m gonna grab my dumbbell on either end starting in a staggered stance let’s put your arms straight up and we’re gonna bring that dumbbell or just your hands to your knee and chop boom and chop so squeezing our abs as they come together let’s go switchin sides halfway through and three two one begin and now a I like to use on this one it’s like a water watermelon and you’re trying to break it over your knee ooh good one very power step back bring that leg up and crunch down every time get those ABS involved yet again big power and three two one break that’s it one down three to go that’s it switching your lead leg on this one go this way to one begin trying to stay the same here whoo keeping your balance even if you’re slippin and slidin in a pool of sweat like me just keep going here extend those arms overhead everytime big power down come on everything you got and three two one break that’s it okay two down two to go that’s it try finish strong and three two one begin manage to win it right everything you want all of your goals all your dreams lay on the other side of this workout don’t give up just keep fighting come on you’re a fighter not a quitter let’s see it right here come on prove it to yourself let’s see three two one break ooh that’s it one last one right here try come on you got it you got it you got it in three two one begin let’s do it fighting together come on what do you got put it all out there no quit in you keep it moving keep it moving almost there so close boom boom big power big power and five seconds that’s it ten three two one and that’s it whoo you made it set that weight down if you’re using it a couple big deep breaths here we’re gonna move to the floor and we’re gonna start our cooldown come down nice and slow ah moving into a figure four and the purpose of our cooldown is to Lara our heart rates to come down slowly at the same time we’re gaining a little added mobility flexibility work in here all right and as you can see we’re catching our breath using real folks no movie magic around here is movie magic I wish it right that’d be nice I know okay all right so let’s go ahead and lie back on our back moving into a figure for us take our right leg bring it up and on the top of our left leg we’re gonna reach through our legs pull that knee towards us as I’m gonna loosen up our back hamstrings IT band hips piriformis I don’t know there’s so many different little muscles getting hit on this one pull it towards you and just a hold it’s just a static stretch anytime we do any static stretches you’re trying to bring it to about 85 90 percent of what you’re capable of feeling a good stretch but you don’t want to feel pain big deep breaths here why on that heart rate to come down let’s switch sides and three two one zero I’ll bring it down opposite leg up reach and through and pull pull my left hip is definitely a little bit tighter I know why I’m d’Alene okay I’m gonna have to grab underneath my knee and you can do that as well let’s make it work for you or if you just need to actually grab that foot in that leg itself you can do so again make it all of these little moves work for you your fitness level and your needs focus on nice big deep breaths bringing that heart rate down did a lot of work today four five four three two one zero excellent okay let’s go ahead and stretch out those quadriceps next moving into what’s called a sprinter stretch so let’s take our right leg our right foot bring that right foot back couple different variations on this one depending on your flexibility level you can have that right leg out to the side or you can actually tuck that right foot underneath a little more like claudi’s variation and then if you want you can come back on top and lean back on your arms or if you’re feeling more flexible you can come all the way down again you decide what’s right for you after today’s workout this is about right for me I’m gonna say wow I’m impressed you coming all the way down coach Kozak yeah well after that workout today this is a good healthy spot for me again it’s not learning your own body understanding what feels good and what a good amount of stretch is for you nice big deep breaths here even in this position I can feel some stretch in my arms too oh yeah a little added benefit there we’ll call that extra credit that’s Rachel four five four three two one come on up and you know the drill by now let’s switch sides opposite leg pull that left leg back and again you may find that one side is more or less flexible than the other totally calm and nothing to be alarmed about it’s a good time in the workout just to take a second to be proud of what you achieved today you know being fit were easy everybody be fit but we all know that is not the case takes a lot of hard work a lot of discipline day in and day out a lot of consistency just and see patients while patience is a hard one for a lot of us myself included so we just want to take a second to lift you up and appreciate you for putting in the work today we are proud of you three two one zero come on up all right we can rise up onto our feet for the next one sit a couple upper body stretches come on up slowly don’t want you passing out on us let’s do a posterior shoulder stretch next so the right arm let’s bring that right arm across our body and grab it with our left arm keep those shoulders square so don’t actually roll your body while you do it but keep that shoulder back and let’s pull that arm in nice and tight to you so your stretch may look more like this depending on your flexibility that’s okay again make it work for you just don’t allow yourself to roll that shoulder inward just hold and breathe here again trainer gets about 85 90 percent of what you’re capable of four three two one zero let it down stretch it out opposite side now and again keep that shoulder locked and put locked back as we pull that arm across the body so great one if you have any shoulder impingements or shoulder pain from you know from your posture to the way you sleep a good one just to incorporate into your daily routine four five four three two one zero come on down one last move let’s moving to a chest open are gonna interlace those fingers behind our backs and then we’re gonna pull those shoulders back as we drive that chest forward and then bring those hands up now for some added stretch if you’d like not necessary but if you’d like you can even bend over and let those arms come up overhead totally optional you decide if that’s right for you today again just taking a moment here to take a nice big deep breath feel good about getting this workout done crossing this off your list no matter what the rest of your day brings your workout is done and you can feel good and accomplished about that cuz I know I do hey I feel thank you for joining us Zack we feel we feel the same way when we get our workouts done four three two one zero relax shake them loose and that’s it you made it Claudia you made it and high five to you out there nice work thank you for working out with us today we’d ask that you please support our mission of keeping these great workouts free you can do so by downloading our free app it’s available for both iOS and Android you can also stop by our store pick up some has fit gear or our diet guide eating for life and we know that you enjoy this routine with us today so we please ask that you give it a big thumbs up and hit that red subscribe button so you never miss another brand new routine from has fit yeah and thank you so much for pushing yourself and working your butt off with us today we really appreciate it I’m coach Kozak and I’m Claudia and we will see you at your next workout

what’s up hazmat tribe it’s your personal trainer coach Kozak and I’m Claudia and this is a kettlebell workout we’re gonna perform today’s workout Tabata style so that means we’re gonna do four back-to-back rounds of each exercise that’s 20 seconds of work followed by 10 seconds of rest well we’ll be using a few different kettle bells today this routine only requires one kettlebell you can follow along with me for the standard moves and you can follow me for some easier modifications if you’re ready to go let’s get this thing started [Music] [Music] all right we’re getting started with the warmup first one on today’s list is a push-pull plus butt kick we’re gonna get your heart rate up gain a little extra mobility at the same time and raise that overall body temperature we’re pushing out and then pulling back on the elbows stepping side to side bringing that heel back to your glute this is a good one because we’re warming up multiple body parts just here in this one move very ficient warm-up exercise making sure you’re moving at a warm-up pace will be plenty of time and the workout to push it in nice controlled breathing going pulling back from those elbows this one’s warming up those hamstrings quadriceps shoulders back and chest all at the same time hitting this one four five four three two one and zero all right shake it loose next we’re gonna move into an opposite side toe touch arms are up overhead feet are a little wider than shoulder width apart we’re gonna reach down and touch either opposite side toe opposite side chin or knee whatever you can reach you got a slight bend in those knees that we’re driving the hips back stretching that posterior chain which is our hamstrings our glutes and our lower back stand up big and tall and between every repetition and again just moving at a warmup pace here try to keep your head in line with your spine so that means you’re not looking up as you go down but instead keeping that head in line with your back feeling that stretch in the back of your legs and in your glutes as you’re going down trying to push that butt back behind you again keep that nice consistent breathing going let’s do this one four five four three two one and zero all right you can choose between these two moves on the next one I’m gonna do a faux jump rope so I’m jumping up and down light on the balls of my feet and I’m just doing a simple run in place if you want to do the lower impact version feel free to go with Claudia’s move or if you don’t mind a little impact you can do my but you can switch in between the two that’s it whatever feels most comfortable and we encourage you to do that throughout today’s routine choosing which move works for you along the way so that so that may mean half the time you’re doing my moves other half the time you’re doing Claudius that’s right either wasting light on the balls of your feet making light ground contacts to halfs neighbors underneath you we don’t want them to hear you you’re that nice consistent breathing going not much left on this last warm up move and five four three two one zero warm up complete the Showtime ready to go I’m ready hold it ready out there go ahead and start with your one kettlebell we’re gonna start with a one arm swing so feet are just a little bit wider than shoulder width toes are pointed out slight bend in those knees we’re gonna hike a kettlebell between our legs as we drive those hips back and then forward squeezing our glutes up at the top so again it’s four rounds twenty seconds of work ten seconds of rest and those 10 seconds of rest are gonna fly by it’s gonna be good one let’s get it going and three two one zero hips back hips forward this one is all about using those hips as a hinge and not turning it into a squat so we’re almost trying to stretch that butt back to the wall behind us as we bend over keeping her head in line with our spine and three two one and break alright go ahead and switch hands we’re gonna end up doing two sets on each side oh here you guys in two one begin so hips back hips forward really focus on squeezing those gluts up at the top standing up big and tall don’t need to hyperextend and come back but instead stand straight up squeeze those glutes that’s right don’t feel like you need to hyperextend your lower back just to squeeze those glutes that’s it make the gluts work and three two one break excellent oh all right two down two to go we’re gonna get that heart rate up fast with this one yes yes I feel it in three two one begin that’s it if any time during course of today’s workout you need to switch up your weight feel free to do so you’ll notice we’re using a couple different kettlebell weights throughout it’s a burning already I don’t know that’s a good thing or a bad thing oh it’s always a good thing and three two one break there it is three down one to go getting that pace going right from the start here has two tried alright guys here we go in three two one begin right into it squeeze those boots up with the top hips back hips boy just maintaining that slight bend in the knee again don’t turn it into a squat on the way down but instead really using those hips as a hinge in five four three two one break alright cross that first one off the list next we’re moving into either a one leg stiff leg deadlift or a kickstand deadlift either way we’re starting in a kickstand stance feet are shoulder width apart one foot it’s about one foot length back I’m gonna bend over using my hips again as a hinge keeping this leg straight and then I’m gonna pull standing straight back up so from my variation I’m just leaving my foot my right foot back bending down into a stiff leg deadlift and coming right back up you decide which variation is right for you two on each side here we go and three two one begin and while we are trying to get as many reps in as we can a lot of time period we want you to maintain control throughout that’s right you only do so as you can do it safely and maintaining proper form that’s right it’s all about good form feel that stretch in the back of your leg and then squeeze the gluts three five two one and break alright we’re gonna switch sides now same setup just go ahead and flip it all right guys let’s down time beginning here in three two one again either way we’re keeping a slight bend in that lead leg and then the NIA that lead leg I should say stretching that hamstrings in the glutes and then squeezing them as you come up top so notice I’m squeezing right here in this position again we definitely don’t want to see you hyper extending that lumbar lower back region and two one break excellent alright switching it up that’s two down two to go and I already have a little sweat going which is probably not surprising I only got a sweat alright guys into one begin nobody’s surprised by that no that’s true nobody who’s been here for a while yeah keeping your back straight head stays in line with your spine focus on that tight core you got that hamstring glute lower back and 3-8 them together two one and break all right no more three down one to go see how fast he’s go that’s it that’s what I like that the bot is they just keep it moving alright beginning in two one begin all right right into it and you may find that one leg is a little better at these than the other that’s alright that’s why we’re here practicing it’s a great unilateral move to balance out any imbalances that all right guys not much longer and three two one and break all right we’re gonna move on to an upper-body master two hands at a time we’re gonna do a kettlebell press so go ahead and grab that kettlebell with a catcher’s grip feet shoulder-width apart it’s all upper body going straight up pressing overhead bring it all the way back down we don’t wanna get your legs involved at all in this one just all shoulders chest and triceps drinked press here we are in three two one begin and again it’s 20 seconds giving as many repetitions in as you can and you can choose if you want to go little heavier on this one and get less reps we’ll go lighter go for more a high rep range totally up to you three eight this workout you’re on to one break whew I’m gonna set it down for 10 seconds you’re gonna feel it I know you use that ten second break if you can alright guys and 2 1 begin all right into it one down three to go my chest shoulders and triceps are gonna feel this one at the end bringing those biceps by the ears that’s it trying to extend those arms straight up testing that mobility along the way and three two one break that’s it two down two to go shake them out of vini two making sure to breathe don’t hold your breath alright guys starting again in two one begin alright and do it two down two to go come on let’s crank them out it’s that time to work out here or we’re getting into the flow it becomes so important that you remind yourself what brought you here today to begin with what is it what are you working towards and three two one and break oh goodness last one my shoulders are on a fire feels good though I like it all right here we go and two wine begin last one learn into love burn also are recognizing that burn is just lactic acid it’s just that muscle fuel that your muscles are using creates that nerve burning response but you don’t have to listen to that burn push through it and to one and brake excellent all right moving on from that upper body move right into a lower body move if we’re gonna do a goblet squat jump or a goblet squat grabbing on to the outside of the handles feet shoulder-width apart weight back in the hips then break at the knee now I’m gonna jump and I’m just doing this straight up goblet squat skipping the jump you decide which variation is right for you either way let’s get those legs working here and three two one begin making sure to break at the hips first and then bend at the knee how many can you get down there at the bottom you want your feet to be flat making sure to breathe don’t hold your breath on this one keeping those knees out one right into the next and three two one break that’s it whoo my legs are burning out for the first one alright here we go one down three to go all right guys starting again into one begin and if you start with one variation and you want to switch it up and move on to the other feel free to do so again making this workout work for you whoo keeping those knees out on the squat keeping our head up and our chest up and two one break all right that’s two down two to go whoo quads are burning I like it and two one begin head up chest up one rep right into the next when your legs get tired time to squat with your heart remind yourself what brought you here today what is it what are you working towards a sweet ride come on keep it going and three two one and break three down one to go shake those legs loose you got this come on so old mental right now alright guys and begin last one remember those who think they can and those who think they can are both right which one are you right here fighting to the end come on finish this last that’s wrong almost there almost there not much longer and three two one and stop all right we’re gonna give those legs a break huh we’re gonna move to the floor for the next one we’re gonna do it upper body plussing abdominal combo move feet are down flat on the ground go and put that kettlebell in a rack position we’re gonna do a kettlebell chest press and then either either an overhead sit up all the way up or you’re just gonna do a crunch like me and just bring your shoulder blades up off the ground and right back down you decide which variation is right for you but here we go let’s get it moving three two one zero hug again either coming all the way up and that full sit-up or stopping and just bring your shoulder blades up off the ground and if you’re doing my variation you want to make sure that you’re keeping that lower back on the ground you can always bring your chin to your chest to help you with that and two one break okay switching sides now do that first arm a break and how much of one no here we go guys and two one begin moving right in from that press into you either sit up or crunch using that momentum with your abs it is on purpose nice big power push trying to keep your feet flat on the ground and break alright switch an opposite side now let’s try not the right slide across the room yeah alright guys and breaks over to one begin alright let’s go come on and grind it out everybody you got it you got it one wrap into the next your machine you got this it can’t be stopped can’t stop won’t stop right here and two one break last one so fast come on here we go one goat alright make sure and engage those ABS keep it nice and tight as you come up actually now much longer guys you got about 10 more seconds this one’s working your ad shoulders triceps and chest all working together three two one break excellent alright and we’re back up onto our feet for the next one third moving into either a kettlebell snatch or high pull either way feet are shoulder-width apart slight bend in those knees starting from a hang drive the hips back get a little down hips forward elbow high and I’m gonna punch through and overhead and I’m actually just going to do a snatch to a high pool where I’m pulling back on my elbows and bringing the kettlebell to about chest level using all of the power in my hips you decide which variation is right for you again half and half on each side let’s get it moving try it in three two one and began hips back hips forward no matter which variation you’re doing it’s really all in those hips and then pulling up on that elbow if you’re doing the full snatch variation trying to punch up and through that kettlebell so it doesn’t flop over and nail you on the wrist and again with the high pull pulling back from your elbows and stop alright switch inside just a quick ten seconds here to catch your breath alright guys three two one again hips board hips back cats all in those hips bula the full snatches definitely take some more coordination and practice pulling up from that elbow flipping over driving through that category not much longer and three two one break alright here we go two down two to go this one requires a lot of power yeah it does it does here we go in three two one begin let’s get one rep right into the next after you get into a groove just keep it moving driving those hips forward and that’s how you’re getting that power you get that kettlebell up alright guys not much longer in three two one break hi there we go down one to go who have you got he made it this far finish this last one’s strong right here alright guys here we go in two one begin that’s it whoo big power you’re a power factory that’s it power factor like that in the mitochondria let’s do it throw a few science nerds out there pull up on that elbow and flip it oh here we go in three two one break ah I’m gonna lighten my load a little bit for this next one we’re gonna do a reverse lunge Plus curl or a split squat plus curl my start with my feet shoulder-width apart and I’m gonna step back into a reverse lunge curl back up and I am going to be in a split squat stance the entire time so we’re gonna do equal amount of time on each leg you decided which variation is right for you let’s get it moving in three two one began nice combo move here either move you’re dropping straight down trying to get both knees to a 92 angle before you come back up try your best not to bounce that back knee off the ground here we go three two one and break so switching up place here which ended up okay that one-hour break the other one’s gonna work alright three two one begin this one’s gonna work your hamstrings your quadriceps your glutes five sets for arms and abs all working together to make this one happen great compound deficient functional move not much longer guys and three two one break okay two down two to go a couple deep breaths here guys you got it you guys and two one begin keep cranking them up crank them out how many can you get behind yourself what brought you here today what are you working towards what’s it gonna take to achieve that goal every repetition is getting you just that much closer to it climb in that ladder to success right here and break excellent three down one to go wanna go come on have a try and to one begin here we go last one come on make a count how many can you get right here and it’s you versus you you’re not in competition with us just trying to get a little bit better than you were yesterday almost done in five four three two one and break excellent okay next we’re gonna do is over ribbon let’s go ahead and grab that cat about on both sides and a catcher’s grip feed your shoulder at the part let’s stay or start with the kettlebell on our left side we’re gonna bring that kettlebell up and across and do a halo overhead now to the right side twist those ABS and reverse it overhead twist those ass twist those ABS getting our core involved using our hips and shoulders let’s get it cranked in here and three two one begin working your shoulders triceps biceps forearms abs and even some legs involved might take a couple of repetitions to get into the rhythm really engage that core three two one break okay one down three to go I’m actually gonna start from the opposite side this time it’s a good idea making sure to breathe throughout and two one begin get cranking everybody how many can you get in this twenty second time period one rep right into the next come on what brought you here today focus on it three two one and break alright here we go this one’s halfway done messing up my microphone microphone over here three two one go come on right here everybody we’re right there with you feeling the burn shoulders legs ass all feeling the same way yours doing we’re in it together much longer guys not much longer come on don’t give up keep moving two one and one more to go is that it that’s it all right three down one to go you could use one let’s go come on twenty seconds you’re a fighter not a quitter prove it to yourself right here what do you got don’t put don’t hit that pause button whatever you do you gotta lower the weight drop the weight that’s fine just keep move and two one and break all right oh we got another total body move coming your way next whoo we’re gonna do a thruster head sorry that one kettlebell and a rack position feet are shoulder-width apart weight back in the hips performing a squat now as we stand up we’re gonna twist that hand press straight overhead reverse it and into the net it’s basically one right after the other one is loading the next one here it is you know what time it is getting it ready in three two one begin this one’s gonna burn out your quads hamstrings glutes ABS shoulders triceps all working together to make this one happen Oh breathing in on the way down exhaling breathing out on the way up come on there it is and three two one break right here I have to say I love this woman I also don’t like love-hate relationship we’re right there with you Claudia all right and three two one get it going guys let’s go making sure to keep those feet flat you don’t want to come forward onto your toes as you perform that squat put that weight back in your hips every time keep your knees out on the squat don’t allow them to cave in one break oh gosh whoa I’m burning young burn so good burn two one begin come on make it count everybody pushing through I’m fighting with you pushing yourself because nobody else can or will do it for you nobody wants it as bad as you do that’s for sure that’s it it’s not about how bad you want it it’s about how hard you want it all right two one break all right oh my gosh three down one to go you got this you know push them through it thanks for the pep talk come on you’re a fighter Joe quitter let’s see one begin come on right to the end finish strong don’t stop when it hurts stop when you’re done let’s see it has to be tried where you at right here come on get it together keep it moving don’t stop don’t stop almost done three to one break excellent alright next we’re moving into a move for your back I’m gonna switch up my weight on this one we’re gonna do a staggered single arm row so feet are shoulder width apart one leg back opposite arm I’m your hip bent over at a forty-five your angle pull back from that elbow squeezing your back up at the top half and half on each side here we go and three two one begin keep your shoulders nice and square ABS stay tight back is straight pull back on that elbow on every rep don’t pull back from your hand but act like somebody has a string attached to that elbow and you’re pulling back on it and three two one and break good and even though this is a move for your back good chance you’re gonna feel in your legs as well and three two one begin excellent pulling back on that elbow squeezing your back and every repetition and when you’re pulling back with your elbow make sure you keep your shoulders nice and square you definitely don’t want to pull it with momentum yeah more of an isolation move on that back getting those lats to fire and two one break excellent two down two to go here you just switch every weight do so otherwise right back in do ya and begin making sure to breathe nice consistent breathing breathing in has that looked at dumbbell lowers I’m sorry kettlebell lowers and then breathing out as you pull not much longer guys two one break alright I feeling this one three down one to go gonna work your back and your biceps come on here it is and two one begin let’s get it moving come on keep that pace up give it everything you got right here don’t stop when the Hertz stop when you’re all done writing to that finish line you got it you got it come on moving came three two one break that’s not okay we’re moving to the floor for the next one we’re gonna work on that core moving into a Russian twist sitting down on your backsides when you start with your feet out in front of you we’re gonna lean back on a 45 degree angle I’m gonna do this one with my feet up and I’m gonna leave my feet down and we’re twisting side to side rotating at that core so this one not just about moving your upper body back and forth but I actually rotate it your core yep all right here we are come on keep that energy up and three two one zero can you decide if you want your feet down feet up or you need to make it harder and do a bicycle at the same time you decide which variation is right for you today making sure you’re staying lean back on that 45 throughout the move and two one break that’s the two ways that you’ll cheat and you shouldn’t alright by sitting up and just by moving your hands make sure your back and rotating at your core and begin come on one right into the next and if your abs are done with holding that kettlebell you know we set the kettlebell down and just keep up the twist or set your feet down and move to an easier variation you decide what’s right for you keep move and break action ah two down two to go can you tell we’re feeling this one happy come on what right there yeah yeah Oh let’s finish already minutes to be over and begin come on right they’re fighting with you no secret magic pills no shortcuts just gotta put in the work rep after rep and that’s what we’re doing right here come on keep it moving and two one break only one more we’re so close let’s finish this one strong has been tried and two one begin last twenty seconds making sure to breathe whatever you do do not hold your breath come on finish strong fight fight fight right there with you almost there come on let’s go let’s go [Music] five four three two one zero and that is it you made it has all he wrote is in love Oh show you some love out there all right we’re gonna move into a cool-down and allow your heart rate to come down slowly at the same time we’re gonna gain a little bit mobility and flexibility you can stay down on the ground stay where you’re at we’re gonna do a lying angel so I can keep your feet flat on the ground I’m gonna extend your arms the best you can straight up overhead now we’re gonna pull down on those elbows trying to keep your hands upper arms and elbows on the ground at the same time far down as you can and then reverse it extend straight up overhead we’re trying to keep our arms or head upper back and lower back all flat on the ground this one who really expose any weaknesses and mobility you may have from your back to your shoulders trying your best to keep everything on the ground as you drag those hands and arms pulling down on your elbows nice and controlled movements not a race on this one the race is all done taking some nice big deep breaths along the way our shoulders got a lot of work in today and this is a great recovery move for them it’s a great one to do just any time also great for improving your posture we spend a lot of time hunched over at a desk looking at your phone driving etc great one to help you regain that upright posture and don’t be surprised if one arm is a little more flexible than the other very common trying to finish every time straight up overhead working through any little kinks you may have keeping a move in here let’s go for five four three two one zero excellent okay next we’re gonna do a knee to chest so go insert with both legs out straight we’re gonna bring one knee up go ahead and pull on that one knee keeping your opposite side leg down flat pull back on that knee stretching as far as you can comfortably and any of these static stretches are trying to go to about eighty five ninety percent of what you’re capable of feel good stretch but you don’t want to induce any real pain just pulling back this was great to loosen up your lower back hips glutes all at the same time again try and keep that opposite side leg flat now we’re going to transition into a lying knee crossover take that same side knee and now we’re gonna pull it across and back at the same trying trying to keep your upper back flat on the ground as you do so hope you guys in here all those pops from what I heard a major scrap about it something’s work there and that’s totally common I guess another great one for your hips and lower back pulling back also good one if you experience any sciatic pain up here in your piriformis oh yeah that’ll you’ll really feel it there stretching that hip just hold and breathe concentrate on bringing that heart rate down and return that leg back to the floor okay same move opposite side now let’s go and start with just bringing that knee up knee to your chest or the best you can if the best you can is here you or you need to sit up and pull it here that’s okay too again I encourage you to make this move your own just keep that opposite side leg flat you start bringing it up a society leg up it really eliminates the stretch so try your best to keep it straight and flat on the ground nice big deep breaths good opportunity here to just take a second and be proud of what you’ve achieved so far today working out were easy everybody be fit and you know I say it all the time but it bears repeating this is a big deal that you keep showing up and putting in the work it’s hard never gets easier you just get better at it let’s pull that same side knee across again feeling that stretch in your hips everybody wants to hear that all I have to get into the groove it’s just easy and it takes over and I’m not here to we’re not here to lie to you I’ve been at it for a long time and it still always takes some extra motivation to get moving but you’re here and you’re putting in the work I mean something big deep breaths here four five four three two one zero and return okay you can go ahead and sit up to start the next one we’re gonna move into a sprinter stretch and now we’re going to stretch out those quadriceps and show you a couple different variations on this one start with this the easiest version which is just to bring that leg back and you can stay upright now the more you lean back the harder we’ll get or if you need more stretch you can tuck that leg underneath what Claudia is going to show you and then lean back or you can go all the way down to the floor and you decide which variation is right for you today my quads got a lot of work in today so do what feels right feels good don’t do something that’s gonna hurt you it’s just not worth it no which is why I came back up usually it’s like the start of a workout go down a little further by the end okay yeah we’re good and that’s what it’s all about is knowing your own limitations none of us are perfect we’re here just putting in the work trying to get a little bit better every day we’re all gonna have our own strengths and weaknesses just putting in the work to get better at those weaknesses and not ignoring them flexibility is definitely a weakness for me so something I’m gonna work on and let’s go ahead and sit up in three two one switching sides well you know it’s eight sometimes it can get easier go ahead and switch sides opposite side leg it’d be easier to get motivated to do the actual workout but for a lot of us would take some extra patience to put in the the flexibility and the mobility work but it’s just so important not to overlook you know that’s how those chronic injuries happen and chronic pain chronic pains oh my hip hurts my knees hurt my shoulders hurt and I don’t know why well how about workout all the time well you may work out but you may not be doing the recovery aspect so I experienced most of that when I was a runner yep very true very common oh my hips were always in pain or my knees were in pain this cos is so easy as a runner just to get out at the road you’re running come back and be done yeah not really putting in the mobility definitely not just holding this one here four five four three two one zero sitting up and that’s it we made it oh my god such an go there for a little bit or the heck was nice thank you so much for working and pushing through with us we really enjoyed it working out with you today please support our mission of keeping these great workouts free by downloading our app you can also pick up some gear as fitscher at our shop or by purchasing my book stay fit for life if you enjoyed this workout routine with us today we ask that you give this video a big thumbs up and hit that red subscribe button so that you never miss another brand new workout from has fit again thank you so much for giving us the privilege of working out with you today I’m coach Kozak and I’m Claudia and we will see you at your next workout

what’s up has fate tribe it’s your personal trainer coach Kozak and I’m Claudia and this is the total body hit workout we’re gonna perform today’s routine Tabata style so that means we’re gonna do four back-to-back rounds of each exercise that’s 20 seconds of work followed by 10 seconds of rest the only equipment required for today’s workout is a pair of dumbbells and the weight that you use is dependent on your fitness level follow along with me for the standard moves and follow me for some easier modifications if you’re ready to go let’s burn it out [Music] alright let’s get started with the warmup first move of the day is going to be a knee raise plus chest opener so opening those arms up I feeling that stretch in your chest and in your shoulders and then doing like a march in place while we’re trying to bring that knee up to parallel to the ground and the purpose of today’s warm-up is to elevate your heart rate and increase your overall body temperature and we’ll even get a little bit of mobility work in here at the same time get your body warmed up for what’s to come that’s it now the purpose of the warm-up is not to get your actual workout in so make sure you’re moving at a warmup pace don’t burn yourself out here whatever your warmup pace looks like go ahead and give it making sure to breathe along the way focus on that breathing nice and consistent feeling a stretch in your chest and in your shoulders every time you open those arms up doing this one for just ten more seconds and let’s go five four three two one and zero we’re moving to the floor for the next one let’s go ahead and start in a high plank position also known as like a pushup position we’re gonna do a multi-planar lunge let’s take your right foot and move it up by your right hand now we’re gonna reach through to your left side and then reach up to the right go ahead and look at that hand as you twist and rotate from your core this one’s gonna loosen up multiple body parts from your thoracic spine to your hamstrings shoulders all getting loosened up on this one that like this one because it’s just such an inefficient move we’re gonna split our time equally on both sides and again this one is not a race moving through it a nice warm up pace this great mobility move keep that breathing going here we’re gonna switch sides and five four three two one go and place that right hand back down step that right foot back now let’s step up with your left foot and we’re gonna reverse it reaching through to the right and then twisting up as we look at that hand excellent now is a good time to remind yourself of why you hit that play button today what it is that motivates you what brought you here to this workout we’re gonna keep that in your mind through throughout today’s routine and as today’s routine gets more difficult that’s gonna be that little carrot that gets you through keeping it up four five four three two one and zero all right coming back up to our feet one last warm-up move we’re gonna warm up our posterior chain the posterior swing to overhead feed your little wider than shoulder-width apart point those toes out slightly bend our knees swing those hands through your legs and then up overhead now we’re starting with a slight bend in our knees we’re going to maintain that slight bend throughout driving our hips back you’ll feel a stretch in your hamstrings your glutes it’s also loosening up your lower back and those three big muscle groups make up your posterior chain loosening them up getting them ready for this action we’re trying to drive our hips back almost like we’re trying to touch our glutes to the wall behind us on this one and then finish up put those arms up overhead biceps by our ears also getting a little shoulder stretching at the same time again really efficient dynamic active stretch let’s do this one for just five four three two one and zero all right for our first move of the day we just need one dumbbell you ready to go I’m ready to go let’s do that if you’re ready as well one dumbbell needed we are gonna do a reverse lunge Plus halo so we’re gonna grab that dumbbell on either side have it out in front of us to start we’re gonna step back with one leg and we’re gonna twist in the opposite side direction drop from both knees to a 90 we’re gonna come up perform a halo bring it up overhead and now we’re going to opposite side drop that back knee down and up right back into halo and you’ll see how each move flows right into the next one that’s right okay again we’re going for back-to-back rounds 20 seconds of work above by 10 seconds of rest I’m ready to get the show on the road let’s do it all right first round here let’s get it going in three two one let’s get it cranking making sure to breathe throughout and your goal in these twenty seconds of work sets is to get as many reps in as possible keeping that pace up now of course we want you to maintain proper form throughout three two one and break well we’re going as fast as we can we don’t want a sacrifice form no all right so these ten-second breaks are gonna go by fast here we go in two one begin and hit it like I said 20 seconds of work goes by slow in that 10 seconds of rest is gonna go by fast so be ready for it just enough time to take a couple deep breaths in you’re right back into it this move is gonna hit your shoulders core hamstrings glutes quads three two one break so excellent compound move definitely all right – now we get out here we gotta go to one begin as you get a little more familiar with the move you can pick up the pace not about being perfect on this just about putting in the work keeping the pace up much longer and if you need to you can always adjust your weight three two one break3 now and one to go one more almost there a couple deep breaths alright guys here we go three two one last round picking it up let’s go how many can you get right here throughout today’s workout you’re not competing with us you’re competing with yourself trying to get a little bit better every time let’s go come on not much longer here we go we should push it to one and break alright first one is down next one still only need the one dumbbell alright just the weight if you need to I’m gonna drop my weight we’re moving to the floor and we’re gonna get into a high plank position I’m gonna be up on my feet and I’m gonna be down on my knees we’re gonna do a high plank reverse flyes with that one dumbbell we’re gonna reach through and pull back keep it up bend in that elbow performing a reverse fly keeping your core nice and tight back straight alright here we go and three two one let’s hit it reach through and pull back well we do want to move at a fast pace at the same time we’re trying not to swing too much we want to make sure we’re staying under control make sure you use the appropriate weight that’s it it doesn’t take a lot of weight for this move pulling back keeping that bend in the elbow okay go guys in three two one and break all right we’re switching to the opposite arm now again getting ready position do that ten seconds is going by fast that’s right in three two one begin keeping our core tight back stays straight keep a slight bend in the arm that’s on the ground and stabilizing you don’t have that elbow locked out so was working your core your upper back both getting really hit on this one three two one and break haha shake those arms drop back to down here to go come on his feet right guys here we go two one begin that’s ever I didn’t do it and also really focus on controlling that descent as well on the way down we don’t want to just allow that Dumbo to flop down but keep it under control already guys – come on let’s go let’s go let’s go what you got how many can you get five four three two one break Oh three dots one one to go I’m moving alright guys here we go in three two one last one right here keeping that core tight back stays nice and straight if you started on your feet and you need to move your knees feel free to do so make this work out your own modify as needed also modify with your weight if you want to lowering or raising the weight three two one and break ah excellent alright we’re up on our feet for the next one and we’re gonna need to Dumbo alright I’m gonna go over here and grab a little heavier weight we’re gonna do a squat + curl combo two-for-one move little compound start with our hands at our sides feet are shoulder-width apart we’re gonna put a weight back on our hips squat down and as we stand up we’re gonna curl bringing those pinkies in back down and repeat and that’s the whole move that’s it let’s do it guys and five four three two one push it weight back in the hips and then curl and like I said it’s definitely a combo move hamstrings quads glutes lower back core biceps forearms all getting hit on this one four seconds three two one and break all right shut the way down if you need to but not for long it’s just that 10 seconds all right here we go guys in 2 1 begin alright now that you got the move down let’s pick up that pace how many can you get right here come on try to keep those knees from caving in that’s right don’t allow them to come in keep them out and hand strong focus on good form here I mean you got 4 seconds 3 2 1 and break all right two down two to go feeling good feeling awesome gesture wait as needed two one begin yeah I that squat want to make sure you’re keeping our feet flat we don’t want to come up onto our toes driving off those heels making sure to sit back with your weight in your hips first and then break it your knees come on let’s go let’s go in three two one break ah three down one more to go I’m gonna go it goes fast shake it up guys here we go starting again in two one let’s begin what do you got right here it’s you versus you that’s right and that lactic acid starts to kick in and that burn starts to kick in you got to remind yourself that you’re tougher than that burn well would you come here for what is it come on man three two one break excellent oh okay I’m gonna I’m gonna keep the same way for the next one me too two dumbbells needed we’re gonna do a skier swing so similar move to how we started in the warm up feet are shoulder-width apart little bend in our knees trying to swing those dumbbells back behind us back stays straight hips forward hips back bringing those arms out to parallel who this is all really in the lakes that’s right using those hips as a hinge yep all right let’s do it in three two one zero swing them back this is probably one of my favorite moves of all time squeeze your glutes up at the top start with that slight bend in your knees and then keep that same Bend whoa here we go and five four three two one break oh I’m so good yeah at the time you drop it haha that grip is working all right guys let’s starting again in three two one begin that’s it I really focus on those hips slight bend the knees and then driving those hips back behind you all the power in those hips squeeze in those gluts up at the top not much longer to go stand up big and tall alright here we go in five four three two one break oh it’s working I know you’re loving it just as much as we are we’re right there with you try here we go guys pick them up again starting in two one begin hit it one right into the next team to drop the weight feel free to do so but just don’t stop moving one right into the next not much longer to go almost there almost there in three two one and break ah three-dollar one to go you got the strap you got it right right pick up those weights starting in three two one let’s hit it last one nice and strong on this one Oh keeping your head in line with your spine that means we’re not looking up we’re not looking down give him that head right in line with their back squeeze those gluts up at the top here we go guys home stretch three two one and break ah actually alright we’re gonna need two dumbbells again for the next one okay I’m gonna drop my weight a little bit so am i we’re doing an overhead press it’s called a push press I’m gonna start with both of our dumbbells up in a rack position dumbbells by our chin we’re gonna put our weight back in her hips sit back and use that power from our legs to help drive those dumbbells straight up so here we are you ready to go we’re going to and three two one zero sit and push I can’t get this many in as we can and that a lot of time period it’s driving straight up finishing with those biceps and by your ears use that power from your legs three drive them up to one and freak ha flew down if you need to one down three to go yep make sure you’re just that weight accordingly I said if you need to go up or down do so alright guys here we go and two one begin alright so getting a little bit of work in on your legs on this one but it’s mostly shoulders triceps and a little bit of chest also working your core having to stabilize it come on push it push it push it how many can you get right here and five four three two one break way to down whoo two to go I feel that lactic acid burning for sure alright guys again weights up to one let’s start calm reminding yourself what brought you here today to begin with what are your goals what are you working on hey every repetition getting you just that much closer right here keep it up alright guys in three two one and break ah oh three down one to go that’s gracious take a couple of big deep breaths here and pick those weights back up cuz we’re starting right now let’s do it last one come on pushing yourself cuz nobody else is gonna do it for you come on what are you working on it what’s it gonna take to get there come on every rep getting you that much closer push to the pace three two one and break actually oh goodness okay only one dumbbell need it for the next one ready another combo move we’re gonna start with a Dumbo in our right hand we’re gonna step to our left side I’m gonna do a big step into a lateral lunge and I’m gonna do a lateral squat and as we stand up we’re gonna pull up from that elbow and perform it upright a row you decide if you wanted the long step over the short step two rounds on each side and three two one let’s go making sure to keep your weight back in your hips in both variations and you’re pulling up from that elbow like you have a string attached to that elbow pulling up that elbow and not your hanging that’s right and five four three two one break all right one down Oh switching sides couple of deep breaths here it’s a killer starting in three two one dig in guys this move is tough but you’re tougher after you get the feel for it you can pick up the pace my move requires a little more flexibility and it puts a little more load on that outside leg put claudi’s a little more evenly distributed in five four three two one break all right halfway down to done two to go gyah alright guys starting again in three two one begin alright big reach and big pull straight up from that elbow this one’s working your quadriceps your hamstrings your glutes your shoulders your upper back your traps Oh getting worked on this one come on don’t hold your breath keep breathing and three two one break alright three down one to go has four driver right there with you alright guys and three two one last one come on give it all you got finish this one strong no holding back get this set done and I’ll be no more of these today everything you got right here no holding back and five seconds and three two one break that’s it tribe whoo you made it it wasn’t easy but it was worth it sure the heck was come on give yourself a round of applause here be proud of what you’ve achieved today killable deep brassy and we’re gonna move into a cool-down and the purpose of this cooldown is to allow your heart rate to come down slowly mm-hmm and gain a little extra mobility at the same time we’re gonna move on over to a wall or just anything you can support yourself on we’re gonna do a bent arm chest stretch so with that elbow to 90 we’re gonna open that chest up and turn away from the wall stretch our chest whoa as well as our shoulders I got a good workout in today we’re just gonna lose him up loosen them up here as well as taking a big much-needed breath just a static stretch just relax and hold for five four three two one zero let’s switch it up now opposite side ah again the work is done this is the easy part just a little bit of recovery work here loosening up that upper body taking a second here to be a proud of what you’ve achieved so far today in three two one zero shake those arms out we’re gonna move to the floor okay for a little yoga inspired stretch we’re gonna do a combo downward dog upward facing dog so let’s come up onto your feet and your hands I’m gonna pull those hips back like somebody’s grabbing your hips and they’re pulling them backwards we’re gonna feel a stretch in your hamstrings glutes lower back and then bring that head back and loosen up those shoulders at the same time now let’s transition dive down transition into an upward facing dog this one’s gonna loosen up your hip flexors core shoulders biceps Oh getting a little stretch on this one and the head up hips down and now let’s reverse it back into that downward dog pulling those hips back and you’ll see Claudia walking her legs out a little bit which is a good way to isolate each leg you also drive those heels to the floor if you’d like to get a little extra calf stretch and make these stretches your own you may be more flexible or less flexible than us just make it work for you let’s go into that upward facing dog one more time and up and hips to the floor excellent nice big slow deep breaths four five four three two one zero let’s come down under your knees and we’re gonna sit back and do a child’s pose so go ahead and sit back on to your own heels or calves stretching out those arms in front of you trying to straighten them out sitting back as far as you can maybe further than us may not be quite as far again you make it your own feeling a stretch in your shoulders quadriceps lower back and just take some big deep breaths taking a second here to just be proud of what you’ve achieved it took the steps needed today to just get one more inch closer to your goal every time you repeat this workout you’ll be just that much closer and five four three two-one-zero we’re coming up slow work coming up slowly now of course you don’t have to get up if you don’t want to that’s true we unfortunately have to you know if you need a minute feel free to hang out nice work Claudia nice work coach nice work to you out there today if you enjoy today’s workout we’d ask that you please support our mission keep these great workouts free by donating to our patreon page you can also download our app or pick up a has fit t-shirt or my book and stay fit for life we promise when we send you the shirt they won’t come for you and if you enjoyed this workout with us today we ask that you give it a big thumbs up and hit that red subscribe button so that you never miss another brand new workout from has fit again thank you so much for coming and working out with us today it’s been our privilege I’m coach Kozak and I’m Claudia and we will see you at your next workout

what’s up has fit tribe it’s your personal trainer coach Kozak and I’m Claudia and this is a glutes workout to strengthen build and lift that back side this routine requires a pair of dumbbells and the weight that you choose will be completely dependent on your fitness level you will also want to have either a bench chair or even your couch nearby for a couple of the exercises you can follow along with me for the standard moves and you can follow me for some easier modifications if you’re ready to go let’s get started [Music] all right let’s get our bodies warmed up as well as our posterior chain make sure those glutes are firing we’re starting with a posterior swing for our warm-up feeder little wider than shoulder-width apart slight bend in those knees now we’re gonna swing your hands through your legs keeping your back straight hips go back hips come forward squeeze your gluts up at the top so on every repetition we’re pushing those hips back to the wall behind us if your back straight head in line with your spine and then squeeze those gluts up at the top this one’s gonna warm up your hamstrings glutes and lower back as well as helping to increase your overall body temperature and getting your heart rate up a little bit at the same time so again this is a hinge movement you don’t want to turn this into a squat yep so it’s hips back hips forward and repeat now we’re not going to count any repetitions here in the warm-up I just want you to move at a warmup pace there will be plenty of time for work coming up making sure to breathe we’re inhaling on the way down and exhaling on the way up as we squeeze those glutes up at the top and every time we’re trying to push those hips back to that wall behind us feeling that stretch in our back side maintaining that slight bending our knees throughout doing this one for just five four three two one zero excellent all right we’re gonna move to the floor for the next one we’re doing a bird dog so we’re gonna get on all fours this is a great one to get those glutes firing and activated so from all fours let’s start by bringing your right hand to your left knee now at the same time I’m going to bring my right fist up and I’m gonna kick back with my left heel so not bringing that heel up but straight back now return hand down hand a knee and then again we’re pressing and pushing with that heel like we’re trying to kick a hole in the wall behind us we’re not lifting up but instead we’re kicking straight back squeezing those glutes as well as squeezing your upper back as you bring that straight arm up and every rap this one’s all about concentration making sure you’re activating the right muscles to your glutes hamstrings upper back muscles keeping your core tight shoulders nice and straight you don’t want to be rotating at all on this one same with your hips that’s it and again it’s not about trying to bring your heel to the ceiling but instead trying to kick a hole with that heel on the wall behind you we’re not literally but figuratively of course head stays in line with your spine nice and controlled here warming up those glutes as well as your lower back and hamstrings we’re going to switch sides in five four three two one zero excellent ok switching sides now well left hand to right knee and then raise that hand up and kick that right heel back straight again now we’re squeezing those glutes up at the top keep that hand in a nice fist and I’ll help you to engage those upper back muscles at the same time again loosening up and warming up that entire posterior chain on this one definitely feel it right at the top stand focused on keeping that core engaged as well as those shoulders and hips parallel to Cora excuse me parallel to the ground with no rotation nice deep breaths staying under control here yet not a race on this one just warming up good time here to think about what brought you here think about your goals think what what motivates you set the tone for this workout and five four three two one zero relax excellent alright warmups completely shake it loose ready to go I’m warm alright we’re not ready to go out there – we’re getting started with a superset so we’re gonna go back and forth between two exercises first one we’re gonna do is gonna be a sumo pause deadlift now I’m gonna be using dumbbells for this one I’m actually just going to be using my body weight for these pause sumos so you can decide which variation is right for you and throughout today’s routine we’re gonna encourage you to do so so for our sumo deadlifts we’re starting with our feet a little bit wider than shoulder-width we’re gonna point out on those toes our hands are gonna hang straight down and our first move is gonna be to break at the hips hips go back then breaking at your knees we’re gonna come down to our thighs are parallel to the ground pause and then stand back up we’re doing this 12 times let’s get it moving doing it together and three two one begin break at the hips bend the knees a good one 1000 at the bottom and stand back up I think it should a breathe we’re inhaling on the way down and then we’re exhaling on the way up and if you’ve never done this movement before it’s always nice or good to start with no weight just so that you can get familiar with the form and with the exercise itself that’s it making sure to keep your weight back in your heels your feet stay flat don’t allow yourself to like your weight come forward onto your toes keep your back straight head stays in line with your spine and at the bottom I really want you to put that weight in your hips and in your glutes make those glutes work there at the bottom and then drive off your heels through the center of your foot to stand back up making sure to breathe inhaling on the way down and then exhaling on the way up the hardest part of the move you say we’re doing 12 repetitions in total you only have two more keep those knees out don’t allow them to come in and that head stays in line with your spine last one pause and back it up excellent okay for the next move we’re both going to be using our dumbbells I’m gonna go a little bit lighter if you want to use the same weight feel free to do so moving into either a dumbbell stiff leg deadlift or a dumbbell RDL and an RDL is just coming just below the knees and right back up and I’m gonna come all the way down so our feet are shoulder width apart slight bend in those knees we’re gonna let those hips go back first keeping a slight bend in the knees throughout head stays in line with their spine I’m gonna come all the way down I’m just below the knees and then standing back up squeezing glutes up at the top you decide based on your strength and flexibility which variation you feel most comfortable with twelve repetitions in total let’s do it weight back in the hips shoulders stay back nice full range of motion come back up and squeeze those glutes now it’s not a race on this one we do want to focus on time under tension nice controlled movements head stays in line with our spine so we don’t want you to be looking up at the screen as you’re doing this one but instead allow your head to come down and stay in line with the rest of your body try to keep those shoulders retracted and you are gonna feel that stretching your back side on this one give those glutes a nice squeeze up at the top notice how we start with the slight bend in our knees and then that knee angle doesn’t change the rally it’s all hinging in the hips we’re breathing in on the way down and exhaling on the way up three more almost there last two keep it going being on that backside start to work already last one that’s it and zero all right so that’s one of each we’re going back to those pause sumo deadlifts we have one more time around and if you didn’t use weight the first time and you feel like you could increase the difficulty a little bit feel free to do so yeah or the other way around if you lose weight you’re not feeling it this time you can do without however it works for you toes pointed out just a little bit wide stance and let’s begin weight back in those hips drop it down pause and back up that’s it again down pause back up every time sit back and wait and your glutes hold it squeeze them and then come back up that’s it excellent work your back straight and again we’re breathing in on the way down and then exhaling on the way up during that hardest part of the move you know just your weight as needed my claudia said if you’re not feeling the weight on this one and that’s fine come back repeat the workout and every time you’ll get just that much better at it focus on that breathing focus on staying under control focus on that time under tension you want to build muscle and strength can’t let momentum take over but instead we gotta let those muscles do the work focus on that time under tension two more last two right here and squeeze those boobs up with the time yep last one right here and twelve excellent huh you survived that’s it no more of those okay we’re moving back to either the stiff leg deadlift or the RDL again you decide how far you want to come down feet are shoulder-width apart moving right into it here twelve repetitions breaking at the hips and begin feel that stretch in the back side all the way down all the way up and squeeze them up at the top excellent breathing in on the way down and exhaling has you stand back up keep that back straight we don’t want your back around on this one back stays nice and straight as soon as you feel that back start to round that’s probably about as far as you want to go down don’t just keep going down after that point this is your halfway point right here six more every rap we’re pushing those hips back to the wall behind us starting with that slight bend in our knees and maintaining it throughout squeeze them up at the top good good good remember it’s not about how bad you want it it’s about how hard you’re willing to work for it that’s what you’re doing right here two more rep after rep putting in the work you got a heads for tribe here we go last one make it count and zero excellent alright let’s start our next superset as you can see we have our bench ready to go for this next one but you could also use a couch a chair and ottoman anything that you have available at your disposal we’re gonna get started with a Bulgarian split squat I’m gonna use dumbbells for this one and I’m going to be showing you the body weight variation again you decide which is appropriate for you reach gonna put one leg up on the bench and now I’m gonna put my front foot on the bench and Chloe’s gonna use her ball of the foot you decide which one you prefer there’s really no preference on our end okay so we’re gonna get that front foot out now far on this to make sure that we’re hitting those glutes we’re gonna drop that back knee straight down into that front legs at a 90 degree angle and then your standing back up you decide if you want to use dumbbells or not we’re gonna do eight repetitions on each side let’s get it going and begin breathing in on the way down breathing out on the way up keeping that front foot nice and flat dividing your weight evenly on that foot stand all the way up and again squeezing those glutes up at the top breathing in on the way down out on the way up for a total of eight repetitions keeping good posture two more on this leg ya know gonna do the other side one more right here excellent okay switch it up opposite side now try to get that opposite foot the same distance so you’re equal on both sides and three two one begin straight down keeping your balance as well and if you’re having trouble keeping your balance find a focal point for your eyes something to look at you can keep your eyes on it’ll help you stay balanced and nice and controlled on this one halfway not a race all about that time under tension yes it’d be easier to just fly through them but we’re all about effectiveness not ease excellent almost there last one and break alright so I’m gonna use one dumbbell for this next one shake the legs out and again I’m sticking with the body weight and so we’re gonna use our bench chair couch whatever you have we’re gonna do a hip thrust so we’re gonna set up with their upper back on the bench on the chair with our feet nice and close to our glutes so you’re basically just going to have your shoulder blades hinging and locking on your couch or your bench with your chin tucked forward we’re gonna drop your hips straight down and then bring those hips up driving off your heels squeezing your glutes up at the top and repeat notice I have but extra resistance have placed the dumbbell on my waist and if this is your first time doing it do it without any weight whatsoever we’re doing 12 repetitions let’s get it going and begin one two nice full range of motion under control on this one squeezing your glutes right at the top a lot of times it helps if you kind of bring your toes up kind of help you to emphasize those glutes if you’re feeling it in your quads make sure you’re driving off those heels and like Claudia said squeeze those glutes up at the top making sure to breathe halfway point inhaling on the way down exhaling on the way up getting a nice controlled squeeze up at the top keeping that chin tucked don’t let that head go back as you come up but instead keep your chin tucked head forward throughout the whole movie and you have two more we’re almost through it come on fighting through that burn or burning right there with you last one nice excellent okay so one down of each of those one more to go going to times through shake those legs out shake them shake them loose not wait add some weight whatever you have to do to get through this next set adjust as needed we’re moving right back into those Bulgarian split squat I think I’m actually gonna have my foot down and not flex so again it’s just a preference whatever feels most comfortable for you all right get that back foot up good posture drop that back knee straight down and begin good for a total of eight repetitions keep it balanced find a focal point for those eyes something to look at so you’re not wobbly don’t be moving your head all over the place even me just looking at the camera can throw off my balance on this one good nice full range of motion two more on this side don’t give a little half ones but all the way up all the way down last one [Music] excellent okay let’s burn shakin I’m loose let’s move right into it making sure you got that next foot equal distance good posture and let’s begin eight repetitions in total last eight of these this is a tough move but you are tougher learning to love that burn realizing you’re tougher than that burn you’re in control halfway point you got to make the mind run the body not the other way around that’s what you’re learning to do right here excellent squeeze those glutes up at the top last one almost there nice okay who burns so good alright let’s keep this pace up come on you’re no booty burnin moving into those hip thrusts I’m using my dumbbell setting it up on my waist okay and hinging your shoulder blades on your bench or your chair Jen is talking feet are nice and close to your glutes don’t have your feet too far in front of you Hulu and drop those hips and raise them yeah that’s one excellent last 12 right here make them count has fit try again keeping your gaze forward your chin tucked come on all the way up all the way down all the way up need a nice full range of motion on this one again 12 repetitions in total you got this come on let’s go halfway if you’re starting to feel your quads getting involved pull those toes up and drive off your heels it’ll make sure that those glutes are the ones doing the work excellent come on you got it nothing can stop you right here three more last three repetitions you got this don’t give up come on squeeze them up at the top breathing in on the way down that’s one out on the way up and 12 excellent alright next up we’re attacking those glutes with the triceps so that means we have three exercises two rounds of peace mat back-to-back on the floor we go getting started with a couple of clam variations were lying down on our sides we’re gonna put our feet together knees together bent at a 90 degree angle and our feet are in line with our hips I’m gonna come up on my forearm and I’m actually gonna lie down now at the same time I’m gonna open my hips and bring my hips up off the ground squeezing my glutes and return and I’m actually just doing the clam side lying leg raise as you see here opening and closing you decide which variation is right for you 12 repetitions in total let’s get it moving either way we’re squeezing those glutes on every repetition getting a full range of motion opening the legs all the way up and then closing them in between I like to leave my hand on my hips here just to ensure that I’m not rotating my hips back that’s a no-no you want to keep your hips nice and in a straight line making sure to breathe inhaling as a lace clothes exhaling as we’re opening them up and performing my if you are performing my variation coming up onto that opposite side inside leg and squeezing both glutes and one more full range of motion and swell good okay so from this same position now I’m gonna come up into a side plank wrap I’m on one knee my opposite leg is straight and I’m actually gonna stay here in this exact same position now we’re gonna perform a side lying leg grace you decide which variation is right for you leg all the way up all the way down for 12 reps let’s get it going and one full range of motion to throw up in this side plank variation that’s gonna hurt this base leg just as much if not more is the leg that’s moving that is on purpose and that’s your halfway point full range of motion all the way up all the way down fighting through that burn let’s go come on has four try it that’s ten two more we’re yeah right here 11 last one 12 good now I’m gonna get down to that same position that claudia is in and we’re both can perform the same move a pulse but we’re just gonna make small little moves here for 20 seconds leg stays straight we’ll pull them back on those toes keeping a knife-edge with the foot and it’s 20 seconds what a one to two-inch move here gonna be a burner ooh glutes are on fire that’s alright that’s how we know it’s working right through that burn fighting through it everyone let’s go come on what do you got what do you got four five four three two one zero all right so we’re flipping over now we look at the same sequence on the opposite leg all right so we’re getting started with those clams so again I’m gonna be forearm and again I’m down here knees are bent feet are together let’s get up going right into it here open them up close them and again I’m popping that hip up we have 12 repetitions the head in line with your spine nice defined moves here controlling both ends of the move that’s halfway good not flying through not using momentum also controlling the end of the mover you’re closing the legs not just the end were you lifting that 11 you have one more and 12 good okay now I’m coming up on to that forearm onto that side plank and right into the side leg raises for 12 repetitions pull those toes back make a knife-edge with the foot head stays in line with your spine full range of motion here that’s six come on let’s go burn them out burn them out that burn is how we know it’s working nine ten two more and last one twelve good okay I’m matching Claudia now on my side and 20 seconds of pulses let’s go in a burn come on but you’ve done it before remember you got to be tougher than that right it’s all on your head now it’s all in your head fly in through now I’ve been physical anymore it’s all mental you’re in charge gotta make the mind run the body not the other way around four five four three two one zero all right believe it or not that’s one time through that means we’re gonna do it one more time come on now has her job you guys let’s go no down time come on let’s go opposite side now how bad do you want those how they do you want that booty right here come on get it working up on my forearm feet are together and let’s go come on you got to work for it right here if you want what others don’t have you got to be willing to do what others aren’t willing to do that’s what we’re doing right here putting in the reps putting it in the work you got this come on fighting through and that’s nine rat by rat ten two more there it is 11 and last one okay I’m up on my forearm either way we’re doing our leg raises you decide if you want to be up or down but let’s do them together come on Oh whole range of motion we’re right there with you feeling every repetition you’re not alone has Fitz ride we understand if you want change to happen takes being challenged yeah that’s what you’re doing right here 10 11 last one ah excellent okay let’s move into those pulses come on that’s it 20 seconds begin short little pulses let’s go keep that leg up don’t quit don’t give up don’t hit that pause button there’s no quit in you let’s see her right here remember to breathe through this movement that’s your breath no do not hold your breath come on let’s see it prove to yourself how tough you are right here four five four three two one zero all right clipping over we’re almost through this try set I promise you come on let’s go keep it moving no downtime feed her together and open those legs up let’s do it one two full range of motion three good come on keep it up let’s go it’s all mental all mental halfway those who believe they can and those who believe they can’t are both right which one are you right here come on let’s make it count ten two more come on that’s it just two more just one more excellent all right okay here we go raises and begin full range of motion all the way up all the way down you got it your buns are telling you they don’t have any more left but they’re lying to you you gotta run the show come on eight nine ten two more eleven last one excellent okay we’re down for some pulses let’s get it going finish strong right here here we go and begin 20 seconds that’s it you got this you got this come on nothing can stop you come on right here push it through a pushing through it go to your happy place wherever the head is think about your goals think about how good you’re gonna feel when this workout is done and you push through it for five four three two one zero Oh excellent job all right we have one last superset remaining two exercises – that’s it two rounds of each of them getting started with that frog pump I’m gonna use a dip one dumbbell for this one and I’m gonna show you again the bodyweight version and you decide what’s right for you we’re lying down on our back with our knees open our feet are together we’re gonna tuck our chin in the same fashion that we did on those hip thrusts forward the upper arm is flat on the ground I’m gonna place this weight on my stomach my lower abs here now we’re gonna drive those feet into the ground squeeze our glutes up at the top and return the repeating that move for 30 seconds as many as you can get let’s get it moving begin breathe one frog pump right into the next keep those legs open driving off your feet and squeeze those glutes on every repetition you want to make sure that your heels are as close to your bum as you can get them making sure to breathe throughout do now hold your breath keep in mind like Claudia said keep those feet close to you if you need to readjust feel free to do so full range of motion all the way down and a clump all of the way just pump it out that’s it just pump it up let’s go last ten seconds how many can you give right here come on crank them out burn those glutes out four five four three two one zero excellent okay stand down on the floor for the next one we’re gonna move into an ISO hip up on this one you can decide whether or not you want to do one leg or two legs now we’re driving off the heels squeezing your glutes and we’re just gonna hold I’m gonna do one leg at a time and I’m gonna do both legs down on the ground and we’re holding for 30 seconds or 15 seconds per leg you decide which variation is ready for you either way keep that foot nice and close to your gluts driving off your heel whoa after those frog pumps yeah that’s it you should really be able to feel it it’s a killer combination well I mean after everything else that’s true it’s been a heck of a workout you’re doing one leg switch blue new legs just stay up hang tough that’s it literally hang tough hey tough right here pushing yourself because nobody else can or will do it for you right here right now let’s do it come on you got it squeeze those glutes nice straight flat back just keep the glutes squeeze that’s it four five four three two one zero no downtime right back into those frogs right back your nose for frog pumps if you using your weight grab it otherwise let’s begin pump it out pump it out last set of these you’re nearing the end right here think about how far you’ve come think about how good you’re gonna feel when this workouts all over with and you can cross it off of your list for the day no matter what the rest of the day brings you know you got your workout in you know you push yourself and you can check this puppy off your list that’s right let’s go burn them out let’s go ask your tribe we’re yeah chin tucked into your chest driving those elbows into the ground and pumping last 10 seconds we’re yeah yeah yeah keep those feet nice and close to you don’t let them come out come on come on come on that’s it let’s see it four five four three two one zero no downtime burns that I so hip up yeah come on let’s go up on one leg or two you decide either way this is it go to that happy place this is it right here nobody said it’d be easy but it will be worth it we’re not stopping when it hurts we’re stopping when we’re done come on let’s go hold it hold it you gotta go to that happy place hold it and breathe almost there almost there if you’re doing one leg you can switch two legs stay up stay in your focus zone that’s it we’re so close right here come on finish strong all the way to the end spring to that finish line almost there almost there let’s go up last five four three two one zero and come on down nice and slowly oh you made it we learned fire but you made it nice job all right you don’t have to go too far we’re gonna move into a into a cool-down we’re gonna stay on the floor for the cooldown and the purpose of the cooldown is to allow excuse me to low our heart rates to come down slowly and get some mobility work in at the same time yes so let’s turn over new some yoga inspired moves here we’re gonna start with a downward facing dog so we’re gonna come up onto all fours and then come on up into a high plank position on your feet and slowly walk those feet forward relaxing at your shoulders pulling your hips back like somebody just grabbed your hips and they’re pulling them back behind you nice big relax deep breaths here you can either keep both legs straight or you like Claudia’s doing you can walk your legs out kind of isolate right and left legs you decide which one you feel most comfortable with pull those hips back nice big deep breaths here relaxing at the shoulders as well just loosening up that entire posterior chain all down your backside got a lot of work today indeed it did all right now we’re gonna come down into an upward facing dog drive those hips to the floor squeeze your gluts head chin chest up to the ceiling squeeze those glutes as you stretch your anterior muscles chest abs hip flexors squeeze your gluts while you right here if this – if this is too much for you right now you can come down onto your feet onto your legs you decide what’s most appropriate for you anyway I want you squeezing your glutes while you’re here more nice big deep breaths for five four three two one zero down onto your knees we’re gonna sit back into a child’s pose sitting down onto your feet arms are extended in front of you nice and straight relax those shoulders again pulling those hips back nice big deep controlled breaths here just taking a second to be proud of what you’ve achieved so far today breathe for five four three two one zero come on up nice and slowly and that is it you made it Claudia nice work you made it boom nice work – you guys you can stay on the ground if you want you can hang out on the ground if you’d like we gotta get up thank you so much for working out with today please support our mission of keeping these great workouts free by checking out our has fit app it’s available for both Android and iOS you can also visit our store pick up some gear like a has fit shirt or my book stay fit for life and if you did like this workout with us today which we know you did please be sure to give it a big thumbs up and hit that red subscribe button so that you never miss another brand new workout from has fit make sure to tag your selfies out there with hashtag has fit and will throw on the light thank you so much for working out with us today I’m coach Kozak and I’m Claudia and we will see you at your next workout

what’s up as for tribe it’s your personal trainer coach Kozak and I’m Claudia and this is a standing low impact cardio and ab workout there’s no equipment required for today’s routine but if you want to add some extra resistance feel free to grab a couple of light hand weights or water bottles to get started we’re gonna begin with a warm-up then we’re gonna move into our low impact cardio round next we’re gonna hit those ABS without ever getting down on the ground and we’re gonna finish up with a cool-down if you’re ready to get started let’s go [Music] let’s get started with a warm-up our first move for the day is going to be a march in place we’re gonna start with both elbows bent at a 90 degree angle and we’re gonna bring up opposite side leg now you’ll notice that we’re both bringing up that leg until it gets to about parallel to the ground but if you can’t get your leg up that high and that’s alright do the best you can this is after all just the warmup so make sure you’re moving at a warmup pace nice and relaxed here and the purpose of this warm-up is to increase your overall body temperature get your heart rate up and we’re even gonna improve your mobility and flexibility a little bit as well making sure to breathe and just keep moving and again your pace is gonna really be determined by your fitness level if you want to go much slower than us that’s okay if you want to go faster than us it’s gonna be important that you tailor today’s workout to your specific means and we’re gonna do our best to give you the tools to make that happen let’s go ahead and keep this one up four five four three two one zero alright this next one’s gonna really loosen up and warm up your back want you to sit with your weight back in your hips feet shoulder width apart and we’re gonna do a pull the rope so just as the name suggests we’re gonna act like we’re pulling a rope pulling back from those elbows every time squeeze that back we’re not just pulling with their hands but I want you to act like you have over rope actually attached to those elbows and somebody’s pulling those elbows backwards it’s gonna make sure that we engage those back muscles also make sure you get a nice big reach on every pull again we’re breathing here and moving at a warm-up pace lovely plenty of time for the actual work coming up keep that back straight a little weight back in your hips so it should be working your legs a little bit as well so don’t just be standing up big and tall but instead make sure that you’re sitting back almost like you’re getting ready to sit into a chair let’s keep this one up four five four three two one zero all right one more moving the warmup we’re gonna loosen up our posterior chains feet are a little bit wider than shoulder-width arms are up I’m gonna do an opposite side toe touch working my weight back in my hips with a slight bend in my knees and touching opposite side toe and I’m actually just gonna go down and touch my knee and come right back up but of course I’m still emphasizing hinging at the hip and pretending like I’m trying to hit my rear end against the wall right behind me so we’re not squatting down and breaking and bending at the knees but instead it’s all about that hip hinge getting those hamstrings glutes and lower back to work and to get warmed up as well hmm trying to increase that blood flow back there standing up big and tall in between sets try your best to keep your head in line with your spine on this one so that means don’t have your head looking up at the TV or phone or computer or whatever you’re watching us on but instead keeping it in line with your spine and if you’re somewhere between these two and you want to reach down and touch your cheat your shin that works as well again we just ask that you make this move your own and five four three two one zero all right warm-up is complete workout started I’m nice and warm let’s do it okay we’re gonna need our hand weights for the first one if you’re using them we’re gonna move into an arm Jack Plus high kick we’re gonna use a lot of compound moves today and this is one of them so we’re gonna do an arm Jack and I’m performing a high kick bringing that knee up and then kicking out and I’m gonna do a low kick so if you can’t bring your leg quite as high as coach Kozak just go ahead and do a low kick again making it your own making sure you have a slight Bend and the leg that’s on the ground it’s gonna give you a little bit more stability and balance this one’s not only gonna get your heart rate up that’s also gonna help you work on that stability and balance so what can your shoulders your legs your core all working together to make this one happen a lot of stabilization going on right now yeah there is in my core exactly it’s a hidden ab exercise you don’t really look at it and say hey that’s an ab move but your ab really has to work that keep your self upright on this one whoo make sure to breathe Hill my shoulders – I’m definitely feeling on shoulders if at any point it these weights get a little too heavy for you feel free to drop them let’s keep this one up four five four three two one and zero all right set the hand weights down if you’re using them we’re gonna work our way on over to either a wall couch whatever you have access to we’re gonna do a wall pushup plus a high knee so we’re gonna go push-up tiny heinie and on this one and make it easier come closer to the wall to make it harder step back further from the wall we have our hands in line with our chest we don’t want them in line with our face but instead nice and in line with our chest and as we’re doing that push-up making sure to bring our chest to the wall and not stretch on our face to the wall keep your core tight back stays straight and again making it easier if you need to by just bringing those feet closer to the wall and getting yourself into a more upright position or if you want to make it harder go ahead and step back whatever you do just keep moving and keep breathing you got it doing this one for 10 more seconds in total give me as many repetitions in as you can here in this a lot of time period let’s go five four three two one and zero ooh good one all right picking those hand weights back up if you’re using them moving into an alternating event over arm swing so feet are shoulder-width apart then over at a 45 degree angle on with those palms facing down we’re gonna swing one arm up opposite arm back keeping your back tight core nice and straight and your head in line with your spine and modification on this one if you need to is just more or less weight that’s right and you can do this one with no weight at all as well making sure to breathe whatever you do do not hold your breath on this one try your best to keep your shoulders Square to the ground so we’re not twisting side to side but instead keeping those shoulders nice and square just moving from the arms and your mobility might not quite be what ours is but make it work for you and keep coming back and you’ll see your mobility improve yes exactly be consistent that’s what it’s all about it’s not about being perfect it’s just about putting in the work getting a little bit better that’s right every time part progress not perfection this one’s working your legs working your abs shoulders your back and your triceps another great compound move today’s workout is very efficient getting a lot of work in in a short period of time not much left on this one let’s go five four three two one zero Oh excellent all right we’re gonna take those hand weights or just you arms put them up overhead straight overhead now we’re gonna go on March in place with some overhead March in place so the shoulders are gonna have to work just keeping those dumbbells over feeling and again if you need to drop the weights and just put your arms up overhead feel free to do so making it work for you that’s the key and if you need if you can get your knees all the way up and thighs all the way up to parallel to the ground great if you need to have them little bit lower then that’s cool to just keep moving one step right into the next try to keep those biceps by your ears and as this workout progresses and it just keeps getting tougher it’s important that you remember what brought you here today to begin with what made you start this video what made you start this workout what are you looking to do what are you looking to achieve keep that at the front of your mind whether you’re trying to lose weight just get more fit or just get better at kicking life’s behind whatever it is stay focused on it you got it let’s keep this one up here we are four five four three two one zero excellent keep your hand weights if you’re using them for the next one we’re gonna do an opposite side arm and leg raise so right arm comes up left leg comes up and then we’re gonna alternate left arm comes up right leg comes up ideally we’re bringing that arm up and talked about parallel to the ground keeping a slight bend of the knee of that leg that’s our stabilizing leg the one on the ground make sure you don’t have that leg locked out keeping our balance trying our best not to lean in any one direction but staying upright that’s right and if you can’t bring your leg kick out to the side quite as high do what you can to keep yourself nice and stable and from leaning over like Coach Kozak mentioned and if you need to drop those hand weights feel free to do so and again this one’s gonna work our shoulders our legs adductors abductors glutes oh yeah core abs definitely feel the glutes working here oh yeah I like it feeling that little glute burn it’s always a good thing also working our balance and stability that’s right so very important we always work that as well comes in handy in our day to day life making sure we don’t fall or injure ourselves and if you need to find a focal point on the wall or on the fluor to help you keep your balance it’s just a good little trick to help you that’s it looking down you mean a lot more likely to fall or you’re looking all over the place instead finding that focal point just keep your eyes locked on it you got it keep it up not much left on this one here we are four five four three two one and zero all right holding onto our hand weights for the next one feet are shoulder-width apart let’s get those hands up by your chin and rack position I’m gonna sit back weight back in my hips performing a full squad and I’m actually just gonna go into a quarter squat we’re both gonna stand up and twist and punch in the opposite direction hand comes back and back into the next squad you decide how deep you want to go on that squat if you want to get that full depth squat or if you’re feeling more of the quarter squat today or if you’re feeling somewhere in between those two then go ahead and find your sweet spot that’s it making it your own and on that punch we’re twisting with our core not just punching our arm across but actually rotating with our hips and then pulling it back in and on that punch we’re pointing with that thumb and that’ll give us the right torque and twist on that punch pull it right back to the chin after every punch excellent making sure to breathe this one’s gonna work your glutes your hamstrings your quads your abs obliques shoulders triceps again we told you this was an efficient workout a lot of body parts getting hit in this one move and again we’re pretending that we’re trying to sit back into a chair and coming right back up that’s it making sure to keep your feet flat on that squat you don’t want to be coming forward onto your toes feet stay flat and watch those knees breaking at the hips first and then bend the knees don’t bend your knees first cuz that’s when you end up down at the bottom on your toes Pan’s coming back to your chin after every rap keep it up you’re doing great nice work come on let’s go remembering what brought you here today to begin with what is it what are you working on and five four three two one zero all right we only need one hand wait for the next one we’re gonna do a staggered knee to elbow crunch so feet aren’t a staggered or split stance one leg back that same side arm is gonna be up overhead we’re gonna bring that knee to your elbow return it back up keep a bend in that lead leg that lead knee for balance and if you’re feeling good on this one you can increase the pace or if you want you can go a little bit slower you decide what you need right now for your specific fitness level that’s right and we’re crunching every time you bring that knee into our elbow contracting those abdominal muscles it’s a great standing ab move you notice we’re working those ABS without having to crawl down on the floor excellent we’re gonna split time half in half on each side so let’s switch sides in five four three two one zero opposite side now switch arms up and right back into it good stand under control want to go as fast as we can but at the same time maintaining proper form back stays straight this one’s working your legs your abs your shoulders your back all working together to make this move happen we should just call this the no muscle left behind work out ooh I like it be a very everything’s getting work yeah very applicable type keep it up keep moving think about how good you’re gonna feel when this workout is all done and you can cross it off your list right nice and accomplished that’s what it’s all about right there day after day putting in the work so you can see those results it’s not gonna be easy but it will be worth it keep it up here four five four three two one zero all right in this one you can either again next when you either use your two hand weights or drop them totally up to you we’re gonna do a push-pull plus butt kick we’re alternating side to side bringing that heel back and kicking yourself in your own butt keeping those arms parallel to the ground we’re pushing out with their palms and then we’re pulling back from our elbows engaging our back muscles Louie yes we are because I can definitely feel it exactly that’s why I said up to you whether or not you want to use those hand weights or not for this one it’s a deceiving move doesn’t look like much but it’ll get you fast yeah especially after everything else you’ve been working so hard on exactly it’s a very cumulative effect that’s for sure you got it just keep moving here and if you need to set those hand weights down mid set feel free to do so but just keep moving we want to keep that heart rate up excellent work come on let’s go every repetition is getting you that much closer to your goal and doesn’t matter how slow you’re moving you’re still laughing everybody else that’s just sitting on the couch and and not try and thinking about working out that’s it thinking about working out burns zero calories per hour come on let’s go not you you’re putting in the work right here right now let’s go four five four three two one zero excellent alright go ahead and set your hand weights down for the next one we’re going to start with our feet shoulder width apart and our arms out straight to our sides I’m gonna perform a twist plus straight leg raise and I’m gonna perform a twist and a knee raise and we are twisting into the knee or the leg that is being raised and the amount that you twist on this is really gonna depend on your fitness and flexibility levels so if you want to do a full twist where you’re almost looking back feel free to do so if you only feel comfortable with like a 45 degree twist then that works as well that’s right he wants you to stay healthy go ahead and keep a bend in the knee of that base leg we don’t want to lock that out moving at a controlled pace if you’re feeling good on this one you can move a little faster but again safety is our number-one priority here on this one that’s right this one’s great not only to get your heart rate up and to work that core shoulders and legs but also to gain some mobility in that thoracic spine which is so very important and again of course we are breathing not holding our breath keep it up stay focused on this one it’s all about concentration if you break that concentration you will fall and you’ll notice we’re not perfect on this one either it’s not about being perfect it’s just about putting that working getting a little bit better every time you might find that your balance improves as you progress through this movement exactly first few were just a little shaky that’s it as you get used to it and your body gets used to the move let’s keep it up four five four three two one zero excellent let’s go and pick up those hand weights again for the next one if you are using them we’re gonna do a sumo touchdown Plus reach you’ll feed her a little bit wider than shoulder width apart point out on those toes sit back with the weight in our hips I’m gonna go all the way down and I’m just gonna go about half way to where coach Kozak is going and we’re gonna curl up press reach over head back down and repeat so if you feel comfortable going all the way down and touching the ground we’ll keep in good form and keeping your back straight go ahead and do so but if you just want to go about half away and that’s really what you can do while keep in good form then feel free to do that making sure to keep your back straight on that sumo devil if you want to break and round and bend over like so but instead keeping that head in line with your spine sitting back with your hips feet stay flat don’t come back onto your heels or roll forward onto your toes curl up they get a nice big reach overhead finishing with those biceps by your ears again just be realistic with yourself on just exactly how far you can get down if you’re not quite where you want to be then that just means that you’d have a little bit of work to do yeah and it’s room for improvement right luckily improvement and progress that’s it coming back getting a little bit better it’s so small staffs day in and day out they’re gonna get you to your goal not gonna happen overnight hill but if you stay consistent you will get there come on keep it up remember and you’re a fighter not a quitter and not racing with us not competing with us you’re competing with the you from yesterday who couldn’t do it getting a little bit better every single day that’s it come on keep it up everybody you’re doing great get in there that’s it making sure to breathe don’t hold your breath not much left on this one let’s go for five four three two one and zero okay next one is gonna be a seesaw row feed your shoulder with the part that’s bend over on that 45-degree angle our arms are hanging down shoulders are nice and square let’s pull back from the elbow alternating arms so that seesaw row pulling back from the elbows like you had a string attached to the elbows squeezing your back up top every time again keeping your head in line with your spine bent over at that 45 degree angle hinging at those hips like you’re trying to touch your booty to the wall behind you and don’t be surprised if you feel this one in your legs as well and it is by design just keeping that solid basement foundation it is going to engage your legs and your core doing this seesaw row you definitely have to engage that core to stabilize that’s it again another efficient move getting multiple body parts of just this one move whatever you do don’t hold your breath just keep moving you got it let’s go let’s go many C so Rose can you get coming back getting a little bit better every single time pulling back from those elbows come on you got it you got it fighting through it don’t stop when it hurts stop when you’re done keep it up you’re almost there keep fighting keep pushing remember what brought you here today what are you working towards come on every rep you’re getting that much closer almost there almost there let’s go has fit driver let’s go four five four three two one zero [Music] there’s no hand weights needed for this first one we’re gonna get started with a staggered straight leg kick and twist so went from a staggered stance hands around my head I’ll bring up that opposite side leg twist into it and crunch and instead of doing the straight leg I’m actually just going to do a knee raise so you decide which variation is appropriate for you takes a little more balance and flexibility to do the straight leg kick but work your way up that’s right fine which one is best for you and we encourage you to make today’s routine your own definitely we look forward to seeing you back hitting this routine doing all of coach Kozak’s moves eventually that’s it getting a little bit better every time making sure to breathe stay balanced on that lead leg we’re gonna split our time half and half on each side twisting into that same side leg that’s coming up really contract those ABS make you sure to keep breathing don’t hold your breath on this one let’s keep this side up for five four three two one and zero switching sides right into it no break you’re doing this straight leg variation it’s also gonna test that flexibility of your back side and your hamstrings I’ll tell you my stationary leg is definitely feeling a little bit of a burn in the glute so that’s it not uncommon we’re gonna call that a little bit of extra credit not just work not just working the ABS but also working on your balance and stability and a little bit of lower body as well again moving at a pace that you feel comfortable with who I’m starting to feel those ABS engage on this one me too making sure to crunch him every time you can’t get your leg quite up as high as we are that’s okay just do your best and again it’s not about being perfect about putting in the work and getting a little bit better every time we’re almost there we don’t have much left on this first one let’s go four five four three two one zero I am gonna pick up my hand weights for the next one we only need one if you’re using them we’re gonna do a ribbon so we’re gonna start with that hand weight to your left side we’re gonna bring it across your body up overhead and then to the opposite side twist your abs and then opposite direction so we’re going up overhead doing a halo twist those ABS as you load them and reverse direction that’s what we’re really gonna get that power going one side to the next moving at a pace that you feel comfortable with if that’s fast then great if it’s a little more of a slow and controlled move then that works okay to keep a slight bend in those knees weight back in your hips in this one feel those ABS stretch as you bring the hand weight overhead on each repetition we’re loading those ABS and then returning with power load and return load and return definitely feeling the burn here in my ABS already might take you a couple of repetitions to get the hang of this one and get into the rhythm really working those obliques as we twist those transverse abdominus few of those ab muscles that don’t usually get hit are working on this one you better believe it keep it up come on you got it not much longer on this one let’s go ten more seconds let’s go guys let’s go come on pushing yourself because nobody else can or will do it for you right here and five four three two one zero excellent okay for this next one I’m gonna use both hand weights okay and I’m actually gonna drop mine so I’m gonna place my hands up on my head I’m gonna do same side straight leg raise and crunch I’m just gonna do a knee raise on the crunch trying to bring my knee to my elbow but do the best that you can so my variation is a little bit harder it requires a little little bit more balance but either way you decide which one is gonna work for you to feeling that oblique crunch on a chair AM nice contraction every time reset up at the middle big and tall and right into the next rep you got it getting as many in as you can here and that’s a lot of time period get a nice firm contraction in excellent work this is a good one and again I’m feeling it in my stationary leg and I say also working our balance today with these standing ab exercises if you have a problem balancing just focus on something ahead of you and fix your eyes on that that’s a great point let’s keep this side up for five four three two one zero opposite side now right into it don’t skip a beat come on let’s go keep it up we’re going hard and fast on this standing ABS routine today one routine one rep right into the next go go go go let’s coach cozec likes to say and it’s about that time for the routine where that burn starts kicking in that you need to remind yourself what it is that brought you here today to begin with whatever it is it motivates you got to keep that at the front of your mind not to back your mind whether you’re trying to lose weight get more toned gain some muscle or just be the best version of you whatever it is it’s not gonna happen through wishing for it nope only gonna happen through working for it action and that’s what you’re doing right here putting in the work keep it up almost there not much left on this one let’s go just 10 more seconds come on come on crunching with that oblique yeah every time so close so close and three two one zero excellent oh goodness using hand weights we’re gonna grab just one for this next one we’re gonna have our hands up overhead two hands on either side of that weight we’re gonna do a straight leg Plus chop and again I’m gonna be sticking with the knee raise here plus the chap so we’re crunching those abdominals bringing that weight straight up from overhead and I’m alternating with a straight leg well Claudia is just bringing up those alternating knees you decide which variations right for you it’s kind of like a standing crunch or a standing leg raise plus crunch give it a good crunch here in the middle making sure to really focus on contracting those abs in the middle every time don’t just wait for them to contract themselves but instead really focus on that squeeze forced them to engage you can tell I’m squeezing and we might lose our balance here but it’s not about being perfect just about putting in the work sorry they giggle made me giggle made me lose my balance it’s okay it happens to all of us come on all right there with you has to be a tribe rep by Rep you’re getting that little extra shoulder burn too that’s it again we’ll call that extra credit nothing wrong with that and if you need to drop your weight feel free to drop the weight it’s a great move with just your own arms not much left let’s go last ten seconds on this one come on one rapper write another next let’s go five four three two one zero okay we’re not gonna give our arms watching over break now then you’re gonna round the world so let’s go to pop those arms and that weight up overhead we’re gonna start by bending to our right from our side and when you can’t get de down any further go ahead and reach we’re gonna twist around the world big circle in the opposite direction up top we get to the top switch directions reach to the left all the way around just performing a big circle from your waist all the way down reverse it now you might not be able to get quite as far as we are an annulus ability level or you might be able to get further than us red either way give it your best make sure you’re using those ABS slight bend in your knees don’t have your legs quite locked out big full range of motion so those obliques stretching and then they pull you back up top excellent it’s a great one not only to work on that core strength but to work on your mobility as well making sure to breathe and here’s another one if your arms start to catch on fire you can go ahead and set that weight down and just use your arms again we encourage you to make this routine your own Fitness is not a one-size-fits-all solution make this workout work for you whatever you do just keep working keep moving we’re almost there let’s go let’s get those one for last ten seconds how many can you get right here make it count has fit tried and five four three two one zero excellent okay if you have two hand weights go ahead and grab them both for this next one we’re gonna do a staggered T rotation plus a knee drive so we’re gonna start in a staggered stance one leg back both dumbbells hanging backs on a 45 degree angle nice and straight we’re do a key rotation with the same side arm if that leg that’s back we’re gonna twist reach up look at that weight back down and then bring that knee up to your chest and back down that’s one free p:t rotation twist knee up knee drive and repeat again moving at a pace that you feel comfortable with that that’s a slower pace then that’s great if you feel like picking up the pace feel free to do so there are a lot of moving parts in this movement so I mean for me it’s I feel more comfortable going at a slower pace I can actually think through the movements right that’s it make sure you’re using proper form getting those abs engaged really control that hand weight not only on the way up with the weight down that’s well you don’t want to just let that you want to fling the weight up and then let it fall down and lose balance but instead really control and that’s what’s gonna force those ABS to engage in to work a lot of stabilization going on here that’s it stabilization is so important for a functional and strong core and we’re accomplishing that right here let’s go just ten more seconds on this side and we’re gonna switch it up and of course we do have that extra credit of that front leg really working as well let’s go three two-one-zero switch it up right into it let’s go ahead fit try what do you got come on remember what brought you here today getting a little bit better with every repetition you got this right here nothing can stop you you just got a beer biggest cheerleader not your biggest critic that’s right come on keep it moving right here this is an awesome movement I’m glad you like this there’s a coach Kodak original here too and one great compound moved get that core working on multiple planes very functional move if you’ve been with us for a while you know coach Kozak is all about those compound moves that’s it getting more efficiency that’s it more working in less time does you know we all have busy lives we don’t have hours at a time to be exercising nope one rapping in the next again really controlling that weight on the way down not much left on this one fight through it everyone fight through it come on has to try let’s go last five four three two one and zero are only one hand wait for the next one if you’re using it feet are shoulder-width apart we’re going to a twisting elbow grab my hand weight on either side and now I’m gonna rotate twisting elbow striking with that elbow pivoting my feet now opposite direction the opposite direction engaging that core as well as your obliques striking with that elbow so we’re leaving with that point on your elbow side to side also rotating with our feet getting our hips and abs involved so it’s not just our arms and upper body making those ABS work big power side to side you feel comfortable you can pick up the pace a little bit wanna write it in the nest again moving at a pace that you feel comfortable with right here come on and if you need to you can drop the weight all together and just perform the movie your hands lock come on this is it right here no holding back it’s you versus you come on keep it up right here almost there guys let’s go nothing can stop you pointing with that elbow getting those feet pivoting give me those abs nice and tight and do not hold your breath whatever you do come on we’re almost there last ten seconds what do you got what do you got come on let’s make a count here four five four three two one zero that’s it that’s all she wrote boom we’re moving into a cool-down next and the purpose of the cooldown is to allow our heart rates to come down slowly and at the same time gain some added flexibility so I need you to move on over to a wall or something comparable we’re gonna do a wall angel great one for back and shoulder and chest mobility go and put your head up against that wall shoulders against that wall and entire upper body the best you can now let’s bring those arms up overhead if you have a bun in your hair it might be a little hard and now we’re gonna pull down on those elbows and then extend those arms up overhead trying our best to keep our arms flat on the ground I’m sorry flat on the wall while also keeping your upper body flap against the wall this one’s gonna test your flexibility and mobility much harder than it looks quite a challenge but it’s a great one to help improve your posture really get you back to that natural upright position also a great one to expose any weaknesses that you may have making sure that breathe not a race on this one just nice and controlled moves the workouts done just time to loosen up those shoulders because they did get a lot of work in today sure did said I’m feeling mine but it’s a good pain that’s how I know it’s working let’s keep it up four five four three two one zero shake those shoulders loose let’s move on to our posterior chain we’re gonna do a one leg hip hinge feet are shoulder width apart let’s go and put one leg out on that heel pull those toes back now bending over only at the hips hinging at those hips keeping our back straight coming down as far as you can while keeping a nice straight line throughout your spine feeling a stretch all down the backside of that one leg extend it out making sure we’re pulling back on those toes that’s going to help us to also stretch out our calves another body part that got some good work in today and it’s just a static stretch we’re just gonna hold here and breathe nice big deep breaths in and out and again you really doesn’t take a lot of range of motion on this one it’s not like bending over and trying to touch your toes our goal is to really just hinge at those hips and keep our back straight four three two one zero stand up and let’s switch opposite side leg now again coming down on that heel pulling back on those toes hips go back as we bend over keeping our back straight trying our best to keep those shoulders retracted head is in line with our spine and not about being perfect just trying our best on this one we’re all in it together a little bit better every time it’s a good time in the workout to take a second here to be proud of what you’ve achieved so far today we all live such busy life going from one task to another all day every day I think it’s important to take a second to say hey you know what I think I’m doing all right I can cross this one off the list and just be proud of yourself for the work that you’ve put in so far today no matter what else the rest of the day brings you this workout is done let’s hold it four three two one zero stand up nice and slow felt nice I did I liked that one okay we’re gonna move on to a standing quad stretch next so this one you can either do on or you can grab a wall a chair a couch whatever you have access to I’m gonna go and just hold on to the wall for this one today let’s go ahead and pull one foot back like we’re trying to touch that foot or that peel to your glutes you see Claudia is doing the more advanced version that opposite side arm up I want you to try to keep that knee down and not pull it out to your side by pulling it out to your side actually limits the amount of stretch that your quad is getting so keeping it down and nice and close to you oh I also test your balance as well they both do even if you’re using the wall or chair don’t kind of test your balance or you can put your arm out to the side if that helps you keep out whatever helps you get there making sure to breathe and just keep pulling that foot back stretching that quadricep and all these static stretches we’re trying to get to about 85 90 percent of what you’re capable of I want to get a good stretch but it shouldn’t be really hurting three two one zero down nice and slow let’s switch sides now then pull it on up and it’s totally common for one side to be tighter than the other definitely really just depends on your day-to-day activities that’s the story of my life right one side weaker hurts more than the other you know are always trying to to build up those weaknesses right correct those imbalances exactly yeah just it’s all part of this this fitness game understanding what our own individual strengths and weaknesses are and and working on them again not about being perfect we’re just all trying to get better making sure to breathe nice big deep breaths in and out and five four three two one zero that’s it you made it excellent work excellent work to you out there excellent work has fit tried please support our mission of keeping these great workouts free by donating to our patreon page you can download our app or by picking up some has fit gear or my book stay fit for life and if you enjoyed this workout routine with us today we ask that you please give it a big thumbs up and hit that red subscribe button so that you never miss another brand new workout from has fit again thank you so much for giving us the pleasure of working out with you today I’m coach Kozak and I’m Claudia and we will see you at your next workout

[Music] hi has fit mamas I’m Claudia and this is a prenatal cardio hit workout with dumbbells this workout is safe to do in your second and third trimesters all the way through your post baby recovery process the only equipment required for today’s routine is a light pair of hand weights and the weight that you choose is completely dependent upon your fitness level we’re going to be doing this workout Tabata style that means that we’re gonna do each exercise for four rounds 20 seconds of work followed by 10 seconds of rest if you’re ready to get that heart pumping let’s do this [Music] moving from one side to the other we have our elbows at a 90 degree angle and we’re just opening that chest getting our shoulders chest back everything ready for this workout today remembering to breathe using our proper breathing techniques this is going to get your heart rate up a little bit that’s okay that’s what’s it’s what it’s supposed to do just remembering to move at your own warm-up pace here feeling good do this for 10 more seconds and 5 4 3 2 1 alright next move we’re going to be doing a modified Jack so again keeping our heart rate up bringing it up nice and slow doing a modified Jack where we are stepping one leg out to the side so just taking the plain old jumping jack doing a lower impact version of it one leg out to the side hands reaching up overhead of course we could never recommend that you exhale she bring those arms overhead and are stepping out to the side let’s go mama’s getting that heart rate up feeling good about moving during this pregnancy whatever week you’re at I’m at 24 I’m starting to feel like I’m really getting prime really pregnant here let’s keep moving in five four three two one and break okay so the next move is going to be a step back and reach so you’re just going to step back about half of a foot maybe a foot and reaching across the opposite side really warming up your thoracic spine here with a nice reach meeting everything ready for today’s Tabata workout we’re gonna burn some calories and feel good about staying active during this pregnancy right exhale as you reach back overhead one side to the other if your balance is off just a little bit which of course is the later you get into your pregnancy the more your balance is off you can step out a little bit to your side just for a wider base if you need to take your time moving along and we’ll do the step back and reach for another five four three two one and break so for the last movement in our warm-up we’re going to do 80 why I really just to warm up our back our shoulders so we’re going to be hinging at a 45 degree angle here and by a hinge pattern we’re going to be pushing our rear end back and we’re going to with our thumbs out do our T we’re gonna do this again as I mentioned to warm up our back our shoulders and in this hinging position we’re really warming up that posterior chain as well so glutes lower back hamstrings all getting ready alright we’ll do the T move for another five four three two one and into a Y raise so Y bringing your hands in a Y position out to the sides again hitting another part of our back here really warming up our lats feeling good getting ready alright half it Mama’s let’s go do this for another five four three two one and straight into the eye so straight in front of us here we go nice and warm now you may feel a little bit of it in your lower back that’s okay being in this position it’s just helping to strengthen that lower back and we’ll trust me we’ll hit it in the in the cooldown to help you get rid of any of those aches we have about 10 more seconds with the eye come on Mama’s let’s go exhale as you lift those arms gentle gentle exhale here and five four three two one and break all right so we’re going to get our dumbbells of course we’re gonna need them I’m gonna have a couple of different sets here as I can switch up if I need to our very first movement is going to be a sumo squat to a hammer curl to an overhead press so let me demo what that is gonna look like and we have our feet wider than shoulder-width apart and a little wider than hip width apart toes pointed out for a sumo squat we’re going to drop down into a squat breaking at the hint breaking at the hips we come up hammer curl overhead press so again sumo squat breaking it the hips into a hammer curl overhead press we’re going to do this exercise four times 20 seconds of work followed by 10 tickets of rest all right here we go starting in three two one begin here we go getting this workout going right into your sumo squat overhead whoo feeling good remembering to inhale down exhale as we push up and break all right shake it out just a little bit if you need to I’m gonna take a quick 10-second break here starting again in three two one begin into the sumo squat breaking at those hips remembering to as we come up we really want our weight to be mid-foot so keep those toes down keep those heels down pushing overhead want your biceps by your ears on the overhead press so straight overhead and three two one and break oh I take a couple of deep breaths depending on the way that you’re using if you feel like you need to drop it do so starting in two one begin here we go another round hammer curl overhead press nice posture head up chest up as we sit back into that sumo squat come on mamas it feels good to get our heart rate up and three two one break that was the third round one more one more of these sumo squats to hammer to overhead press starting again and two one begin last round hammer overhead you’ve got this this is good for you it’s good for baby get that baby moving whoo moving our bump that we’re all nine months of pregnancy here feeling strong feeling healthy not much longer and three two one and break perfect I’m gonna switch ways to a lighter weight for more of a upper-body movement for this one it’s the staggered row plus the reverse fly so staggered row I’m going to be in a staggered stance you can bring one of your feet out to the side a little bit more for a wider base right now I have my right foot in Beck so for the staggered row we’re going to pull back at the elbows back down into a reverse fly so row reverse fly we’re going to do four of those again starting in three two one begin here we go staggered row into that reverse fly so again as I mentioned switch up your weight as you need again for upper body workouts it’s a smaller muscle group so you will probably need to reduce the weight some and to one break if you want to switch up your legs you can for the next set so I’m gonna have my left foot back and we’re starting now row pulling back on those elbows not your hands so pulling back on the elbows and the reverse fly pretending like we have a finger right in between our shoulder blades we’re trying to squeeze it with our shoulder blades and two one break whew very good I’m getting a little bit of a glute burn on the leg in front stationary leg in front all right and two one let’s go mamas ten seconds sure does go by fast back and exhale here we go making sure we maintain proper strength throughout this entire pregnancy keep those aches and pains away and to one break third round here’s the last one coming up take that ten seconds use it wisely and begin last staggered a row to reverse fly make sure you keep your head in line with your spine anytime you’re in a hinge position hmm almost there Mama’s almost there push it or five four three two one and break [Music] okay going back to another lower body move so I’m going to slightly increase my weights here picking up my five pound dumbbells and we’re moving into a squats plus a bicep curl so again depending on how big your belly is at this particular point you may need to have it about hip width apart or maybe slightly slightly wider with your toes pointed out so we’re going to do a squat and as we come up into a bicep curl bringing those pinkies in so a squat breaking at the hips head up chest up into a bicep curl here we go starting in three two one and squat show me what you got all throughout this pregnancy program we are going to be squatting our way to having these babies it’s just gonna make childbirth and prep that much easier and three to one break 10 seconds here we go a couple of big deep breaths starting again now here we go squat bicep curl head up chest up if your squat is here that’s perfectly fine go as deep as you feel comfortable and with keeping good form and three two one and break alright again a couple of big deep breaths remembering to inhale on the way down exhale lifting that pelvic floor as we come up and begin here we go nice make sure our knees are not caving in staying nice and wide do the best that we can and three two one break all right almost there just one more round left on these squats beginning three two one here we go squat bicep curl staying nice and strong and physically fit staying nice and healthy during this pregnancy it’s what it’s all about not much left on this 1 / 5 4 3 2 1 and break excellent work on the squats next we’re moving into a Romanian deadlift plus an upright row so for the Romanian deadlift our feet are about shoulder width apart we’re going to break at the hips and go into that famous hinging pattern we’re going to take our dumbbells and just slide them down our legs to about right below our knees come back up into an upright row pulling up on our elbows so again the RDL is breaking at the hips letting those dumbbells slide just past your knee up into an upright row again four rounds here we go in three two one begin alright and of course if you’re using a lighter weight you can work at your own pace this is more about working on her aerobic capacity then it is about strength right so we’re just going to move at a nice comfortable pace and break first one three more to go I love the Romanian deadlift it’s great for your posterior chain and begin keeping your glutes your lower back nice and strong make sure your head is in line with your spine through the entire movement pulling up on those elbows we’re not cranking our wrists just coming into a nice gentle upright row and break woo shake it out shake it out and your posterior chain – it is fundamental begin this is a third round fundamental to making sure that our backs are nice and strong as we get bigger in the front those bellies are expanding I want to make sure we keep as pain-free as we can and three two one and break one more round mom is one more round of this Romanian deadlift – upright row and begin fourth one here we go slide those weights down upright row of course with this with this routine maybe you can make it as hard or as easy as you need to by adjusting the weights that you use if you’re more advanced up your weights not so much use water bottles and three two one break awesome work next one we are doing thrusters so thrusters your legs are gonna be about hip width a little wider we’re going to start with our dumbbells in a rack position make sure your toes are slightly pointed out we’re going to drop into a squat position so breaking the pips and we’re going to come up and as we come up into an overhead press these are called squat thrusters we’re gonna do as many as you can in your twenty second time frame this is really gonna challenge you this move so we’re gonna start in three two one here we go into a squat overhead squat overhead again making this work out as hard or as easy as you need to if you need to drop your weights at all do so and break whoo all right take a deep breath hopefully we’re remembering our proper breathing techniques through this move starting again in three two one begin inhale exhale as you push overhead working at a pace that you feel comfortable with don’t try to keep up with me if you are faster than me by all means move faster or slower as need be listen to your body and break pregnancy is not a time to really challenge yourself and push yourself to new heights we just want to maintain and improve higher aerobic capacity a little bit and begin here we go exhale excellent job really work at her core back shoulders glutes almost there and break that was your third round of thrusters one more catch your breath and we’re starting again right now fourth and final round of thrusters let’s do it exhale inhale not much left five seconds mama and three two one and break all right next exercise in our tabata is a staggered overhead tricep extension so again back into that staggered stance using a wider base if you need to one leg out in front and the other back so with the staggered overhead tricep extension we’re gonna have both arms up overhead and just hinging at that elbow into a tricep extension we’re going to do 20 seconds of work for four rounds ready beginning in three two one and here we go remembering to breathe exhales and move those dumbbells up overhead we want to try to keep those elbows pointing to the sky as much as possible in three two one and break if you need to drop your weight now is a good time to do so if you want to switch up your leg just for equal balance on either side if you want if you feel like one’s getting more of a burn than the other do it now because we’re starting right now here we go second round of staggered overhead tricep extensions hinging only at that elbow keeping our elbows in line with our shoulders remembering to breathe and break whoa shake those triceps out shake them out switch up my legs here and begin third round here we go where I can pass that burn really emphasizing our breathing technique exhale lifting that pelvic floor making sure we’re always engaging our abdominals and break again staying and trying to stabilize during these positions it’s a great safe way to engage your core during pregnancy and last round Mama’s here we go 20 seconds overhead tricep extension making sure not to use any momentum I don’t want you rocking your body make sure you stay nice and solid stable foundation here you don’t have much left whoa burning meat you don’t worry about it keep fighting and three two one break last move of this cardio hit workout is dumbbell swings again legs feet a little wider than shoulder width apart toes slightly pointed out I have my two dumbbells interlace my fingers hinge pattern right into a dumbbell swing pushing my glutes back towards the wall and using the momentum from my hips to bring those dumbbells right in front of me here we go last exercise and three two one begin inhale exhale as you use the momentum in your hips and strength and power to bring those dumbbells up this is it give it all you got breathe give those glutes a little squeeze right at the top and break 10 seconds of rest here we go I’m feeling good I don’t know about you but I know my baby’s gonna come out strong here we go I’m gonna push through to the end I can staying within a proper exertion rate my fitness level again do so by dusting your weight or your pace any particular time and break – round two down two more to go Mama’s here we go take a nice breather and begin exhaling on that hip thrust make sure our head is in line with our spine not much longer and break one more to go three down one more and then you’re into your cooldown here we go mom’s and three two one begin again our arms aren’t doing any of the work all of that power is coming from our hips ten seconds left your fighter not a quitter that translates to you being a mama trust me it’s hard work you got this in three two one and break excellent work nice drop those weights as we begin our cooldown and again this cooldown really serves its purpose bring our heart rate down we’re gonna add a little extra mobility and flexibility all important whether you’re pregnant or not but even more so because we got some extra weight going on here so find a wall a chair a countertop something to stabilize yourself pardon me we’re gonna go into a standing quad stretch so we did a fair amount of squats thrusters today I’m gonna just stretch out those quadriceps make sure that your knee is nice and in line with the hip we don’t want it flaring out to the side just give it a nice gentle pull we want to make sure that we’re maintaining proper posture and breathing our diaphragmatic breaths so inhale into the belly nice exhale out and we’re going to switch sides and three two one all right turn it around other side leg up hanging onto a wall to stabilize yourself and if your balance is feeling pretty solid by all means put that hand in the air again always adjust these workouts to your current fitness level whatever that is mm nice big belly breath in filling up that ribcage belly into your pelvic floor like a balloon and exhale gentle gentle exhale and three two one very nice nice and slow now we’re gonna do a hamstring stretch that’s also going to serve as your calf stretch so we’re going to do a hip hinge so with your right heel up and your left leg slightly bent we’re going to hinge at the hip and you may not need to hinge very far at all before you really feel that stretch in the back of your hamstring and as you bring your toes back towards you you’re really gonna feel that stretch in your calf and again you might be able to sink a little deeper into your hip hinge just considering all the hinge movements we did today it’s probably my favorite one of my favorite planes to work off again emphasizing our nice deep breaths and if you feel like you want to sink a little deeper into that hip hinge or pull that toe back a little bit more do what feels good to you and switch legs exhaling as I’m sinking into the hip hinge here and you may feel that one side there’s a little tighter than the other for me that’s my left but it feels really nice especially for sleeping on one side or the other right telling us not to sleep on our backs you really feel the effects of that your sciatic nerve down your legs into your calf just a couple more big deep breaths in this movement all right up nice and slow out of that hinge back to your wall or doorway we’re gonna do a 90 90 chest opener so we’ve done this before I’m gonna bring our arms to a 90 degree angle our shoulders and elbows are in line with one another and we’re going to slowly bring our shoulder closer to the wall to a point where it feels comfortable and we’re going to slightly turn in the opposite direction you’re gonna feel a nice stretch throughout your shoulder chest and even your back okay I’m taking nice big deep breaths you can even move your shoulder a little closer to the wall you’re feeling comfortable again taking all of these stretches to about seventy eighty percent of what you’re capable of we’re not trying to inflict any pain I’m just trying to get a nice stretch and switch this is also great if you’re in your post pregnancy recovery you’re starting to exercise maybe you’re breastfeeding you’re in the hunched-over position breastfeeding and holding babies can really just take a toll on your posture your back so this is a great one to implement throughout your day just find a doorway and stretch out that chest and back left sides definitely tighter and not much longer again big deep breaths into your diaphragm belly ribs pelvic floor gentle exhale out all right nice work shake it out last one we’re gonna go down to the floor and our very last move which is going to be held at tilts so I’ll show you what pelvic tilts look like so get down on one knee followed by the other we also make sure we get down safely so for this particular move we’re going to be in a quadruped position so in our quadruped position here we’re going to do pelvic tilts and what that is going to look like is not exactly a cat cow a cat cow is where you like a string is pulling the middle of your back for this one it’s not going to be a lot of range of motion we just want to emphasize your lower back right so I mentioned that we were going to focus on that so your hands are directly underneath the shoulders and your knees are directly underneath your hips we want to act like there is a string that’s pulling up just our lower back and then flatten our back to a tabletop so again as if someone is pulling your lower back with the string and you’re really just gonna fill your pelvis and your hips move and then right back into tabletop so we’re gonna do about ten of these that’s three you know exhale as you go back into your tabletop or inhale exhale tabletop inhale and again trying to emphasize just your lower back and pelvis and hips and we’re not hyper extending our back just a nice flat tabletop inhale in that’s six seven this should feel good on all of those hinges we were doing earlier sometimes you tend to feel a little bit of a strain in your back whenever you’re over at a 45 degree angle like that this is really gonna help you work out some of the kinks and get baby into optimal position for birth and one more inhale in just your your pelvis exhale as you bring to tabletop you can stay right where you are I’m gonna come up and I want to thank you for working out with me today if you enjoy this routine please check out our complete prenatal program on our has fit app as well as has fit comm also don’t forget to give this video a big thumbs up and follow us on your favorite social media network whatever that is I’m Claudia and I’ll see you at your next workout

what’s up has fit tribe it’s your personal trainer coach Kozak and I’m Claudia and this is a leg a glutes workout the only equipment required for today’s routine is a pair of dumbbells and the weight that you choose will be completely dependent on your fitness level you will also have the opportunity to use a kettlebell during one of the movements today but that is not required follow me for the standard moves and follow me for some easier modifications if you’re ready to burn those legs out then let’s do it [Music] you [Music] let’s start by warming up our posterior chain we’re gonna get our feet a little bit wider than shoulder-width point those toes out just a little bit now let’s get a small slight bend in your knees hands together drive those hips back and then drive those hips forward swing those arms up and then down through your legs this one is really all about your hips your arms are just along for the ride and notice how we’re starting with a slight bend in our knees and then we’re keeping that bend throughout the move driving those hips back hips back hips forward squeeze those glutes at the top now we’re not gonna count any repetitions in our warm-up today so we’re just moving at a pace that you feel comfortable with and the point of this warm-up is to get your heart rate up a little bit and increase your overall body temperature loosen up these legs make sure to breathe keep your back straight on this one and again we’re just moving at a warm-up pace getting those hamstrings glutes lower back all loosened up ready for this workout let’s do this one for the last ten seconds here breathing in breathing out four five four three two one zero all right for the next one we’re gonna give a little different variation between the two I’m gonna do an overhead squat plus calf raise and I’m actually gonna do a prisoner squat plus calf raise so prisoner squat is just interlacing my fingers right behind my head here feet are shoulder width apart let’s put her weight back on our hips first and then squat down notice I’m keeping my arms up and in line with my body this one requires definitely some more mobility to achieve it correctly and properly you decide which variation is right for you again we’re just moving at a warmup pace here loosening those legs up every time we squat we break it the hips first hips go back and then bend at the knees keeping the feet flat head in line with our spine for five four three two one and zero all right let’s get those heart rate up a little bit on this next one I’m gonna do a faux jumper up st. light and on the balls of my feet and I’m actually just gonna do a run in place so she’s doing right left and I’m doing both right nuts at the same time either way nice soft and light touches on the ground you decide which of these variations is right for you again going on a warm up pace we’re not trying to get too intense yep right now and save some of that for the workout oh yeah it’ll be plenty of time for that work coming up a nice big deep breath and use this warm-up as an opportunity to remind yourself what brought you here today to begin with whatever it is that motivate you it’s gonna be the key to get you through to the end of this workout when those legs are catching on fire burning all right let’s do this one four five four three two one zero hi I’m warm I’m ready I feel ready to go it’s hot in here today I’m already sweating light shined on it okay we have a superset coming up at you we’re gonna go back and forth between a deep reverse lunge and then either a kettlebell swing or a dumbbell swing we’re gonna do three sets of each we’re gonna need dumbbells for that first deep reverse lunge two dumbbells yep and we’re gonna do three sets of 16 repetitions so eight on each leg start with your feet shoulder-width apart I’m gonna take a big deep step back and then drop that back knee come on back up and that counts as one that counts as one again good posture shoulders are back making sure to breathe in on the way down out on the way up now the point that big deeps step and stretch is this one really engages your hamstrings and glutes more than a traditional reverse lunge again taking a big ol step back but maintaining a flat and straight back that’s halfway point good not a race on this one staying nice and under control you gotta keep them balanced if you want to make this one easier you can drop the weight altogether or just lighten it or if you need to make it harder you can increase your weight maintaining good posture and last one right here guys excellent nice work alright let’s go ahead and set those dumbbells to the side I’m gonna use one kettlebell for this next one and I’m gonna use one dumbbell you decide what’s appropriate for you we’re gonna move into either a kettlebell or dumbbell posterior swing very similar movement to the one that we started with driving those hips back and then forward feet her little wider than shoulder width apart toes are pointed out I’m grabbing my kettlebell with two hands and I’m grabbing mine with two hands and just interlocking my fingers and our first move is going to be to drive those hips backwards as we hike that weight between our legs now hips forward squeeze those glutes up at the top alright let’s go ahead and get started twelve repetitions and three two one let’s hit it right back and then weight forward and this one is really all about those legs not about your upper body hips should be used as a hinge halfway point backwards and forwards keep a slight bend in your knees throughout squeeze those glutes up at the top two more almost there come on last one ah ah nice work okay so that’s one set of each then set that weight down in it moving onto that deep dumbbell reverse launch grabbing both your weights we got sixteen eight on each leg going back and forth here alright beginning three two one let’s go big deep step back good posture that’s it control the way down and the way up not a race on this one it would definitely be easier if you were to turn it into a faster movement but we want to get that time under tension just so important in these strength and muscle building workouts make sure those muscles are working we’re not just using momentum halfway point right here this one’s working your hamstrings glutes quads even your grip and just holding the dumbbells good big deep step back every time there we go oh that’s stretch as you step back really hitting those hamstrings and glutes excellent almost done big deep breaths you have two more breathing in on the way down breathe out on the way up that’s one you got it and zero huh okay I set those down time for some posterior swings adjust your weight if you need to but we have another 12 repetitions coming at you again starting those feet a little wider than shoulder-width apart good posture two hands on that weight hips back hips forward here we’re going three two one begin really feel that stretch and your back side on every rep it’s like you’re trying to touch your glutes to the wall behind you keep your back straight head in line with your spine squeeze those glutes two more good that’s one haha whew those burn so good okay sure deal two down one to go let’s get it going right here deep reverse lunge keep that energy up stay focus has to try let’s do it and three two one begin seven back big step and back up excellent last 16 of these eight on each leg every repetitions just getting you that much closer to your goal again think about what it is that brought you here today trying to build strength build muscle lose weight or just get better at life kicking buckner I play Haylee activities whatever it is stay focused on it right here we’re fighting with you fighting together almost there say under control big deep steps every time three more come on that’s three right here fighting through that burn fight through it right here come on last one and zero actually alright let’s set this dumbbells down whether you’re using a kettle or a dumbbell the last set of the posterior swings right here for twelve repetitions feet a little wider than shoulder width all posterior chain here we go and three two one let’s get it hips back hips forward squeeze those glutes every time and again it’s all about your legs your arms are just along for the ride boom every time yeah don’t turn it into a squat but make sure you’re hinging at those hips boom last one squeeze excellent job nice work all right next up we have a try set so that’s three exercises in the next circuit first we’re gonna do is going to be a goblet lateral drop squat or just a lateral drop squat right side I’m not gonna be using any weight for this one but I’m still one of Claudia’s dumbbell so I’m holding this dumbbell up top in a goblet position start with our feet together now we’re gonna jump out swinging our toes out drop our weight back in our hips and pop back up you decide that holding the dumbbell or not is appropriate for you but we have 12 repetitions coming at you here and three two one dropping out fear little water and shoulder width apart toes are pointed out absorb that weight and energy in your hips hamstrings and your glutes and then pop back up keep your back straight halfway core tight and make sure to breathe on this one we’re breathing in on the way down exhaling as you explode up two more guys almost there almost there last one make it count boom all right we need just one dumbbell for the next one we’re gonna move into a kickstand deadlift so I’m going to go a little heavier on this one we have 8 repetitions on each side so let’s go in start with that dumbbell in your left hand keep your right arm out to the side we’re going to step back with your left foot about 1 foot length back I’ll go on this one is going to be to be about 85% of your weight on this lead leg kick those hips back as you bend at the knee keeping your back straight and come up one leg deadlifts ok equal parts bend at the knee and hinging at the hips here we are eight each leg in three two one begin head stays in line with your spine and again that back leg is really just to help you stabilize what you should be lifting the majority of the weight with that lead leg again bending the hips and bending the knee at the same time three more good posture 1 right into the next right here I’ll switch it up after this last rep good ok oh that’s a good one opposite side now really isolating one leg at a time got one foot back about 1 foot length back and begin again bending it both the knee and hinging at the hips at the same time is the harder one to stay balanced on so just really focus on both ends of the movement both the lowering face and that lifting phase [Music] here we go last two a hand here it is finished strong good okay we’re gonna need two dumbbells for the next one we’re gonna do a ISO squat plus side tap so let’s bring those dumbbells up into Rafic position and I’m gonna do a complete ISO squat where I bring my hips down to parallel to the ground and I am at a quarter squat now we’re stepping side to side while maintaining this position for 30 seconds yes that’s as brutal as it sounds gonna be brutal here we go Dumbo’s are up getting into position and begin side to side taps can that weight in your hips you decide how far you want to sit down what’s appropriate for you and your fitness level how many can you get that is a 30-second time yeah what do you got making sure to breathe and keep moving you only have ten more seconds whew burn so good fight through everybody fighting through three two one and break hah okay take a big deep breath and we’re shaking it out we’re going to the we’re moving back to the start of this tricep yes so we had those lateral drop squats I’m holding my dumbbell and I’m going weightless alright then I’m grabbing up here on the top of the dumbbell feet stay together to start dropping the toes out dropping the hips back and three two one be game twelve repetitions all that weight back in your hips on every rep and explosively pop up good again breathing in on the way down and out on the way up almost there fighting through that burn three more come on let’s go let’s go last one right here make it count accident nice work okay moving into that one leg kickstand deadlift that’s the word I was looking for okay you got it I got it feeder sold with the park dumble on that left leg kick that left leg back and now using that lead leg break at the hips and bend the knee let’s begin eight repetitions keep that head in line with your spine and really emphasize making that lead leg do the majority of the work getting a bend about the hip and the knee good shoulders stay square two more guys almost there last one right here good switch it up come on let’s go has been dry sweaty mess today whoo I like it I know it’s working here we are and begin eight on this leg right here come on stay in top remembering what brought you here today what is it stay focused on it halfway point a little bit stronger every repetition pushing yourself because nobody else would do it for you come on last one guys make it count zero whoa whoo love it now remember we need both dumbbells for this next one yep the a so squat plus side taps yeah now I came around quick it does this ones BrewDog pop them up let’s go 30 seconds get into position and begin and if you start with one move and you need to move on to the next feel free to do so you need to come up a little bit just keep pushing it come on don’t quit when you get tired don’t quit when you feel like it but stop when it’s done finishing right to the end ten seconds guys come on fight through it fight through that burn you’re stronger than seconds let’s go let’s go 2-1 break whoo-hoo we felt every one of those okay two down one to go in this try say Rudolph we’re born and right there with you try we’re with you you’re not alone no I got one dumbbell for this drop squat twelve repetitions and begin in three two one zero really emphasized dropping it back in your hips on every repetition this one’s nailing your hamstrings gluts quadriceps and calves halfway point guys all getting hit maybe a little extra credit working the shoulders if you’re holding that dumbbell come on fight through everybody last one last one right here zero all right no more of the wind check them off your list moving into that gym and deadlift just one dumbbell needed on that Dumbo on your left hand for this one feet shoulder-width apart one arm out one leg back let’s get into it we got eight reps begin again bending your boat that knee and hinging right the hip at the same time the head in line with your spine control the way down and the way up good two more almost there finish strong on this one everybody zero all right ouch last a switch in leg let’s get this one done here we are three two one begin finishing strong gets to this point of the workout your legs are aching everything’s burning you’re hurting it’s time for you to remember what brought you here today to begin with what is it what’s your goal what are you working towards three more and what’s it gonna take for you to achieve it keep it at the front of your mind right here last one guys think about it zero nice jacks my shake them loose okay let’s grab that second dumbbell for the next one the ISO squat plus side pass one it’s gonna burn so good pop those dumbbells up get into position and let’s go 30 seconds what do you got right here so all mental at this point not even physical anymore come on you versus you all on your head on this one got to prove it to yourself exceed your own expectations come on ten seconds guys that’s it so close fight with us let’s go ahead Street tribe let’s go so close so close three two one great everybody baby I’m gonna skip the high five but you just jumped out of a pole I know it’s ridiculous right anyway okay we’re moving to a Hindu a cool down so we can actually move to the floor take a nice big deep breath here as we do so do it slowly workouts over with so let’s let that heart rate start to come down yes we’re gonna get a little mobility and stretching in here legs are out in front of you back is nice and straight now we’re gonna do a seated hamstring stretch and the goal on this one is to only bend at the hips like a hinge really gonna isolate those hamstrings put your hands on your hips good posture now keeping your head in line with your spine hinge forward you’re not gonna be able to get as far doing this as you would normally would and that’s okay but we really want to feel those hamstrings engage give your legs straight don’t bend hurt the knees that head in line with your spine and hold just a static stretch on this one those hamstrings took a beating today they could use a little recovery here in five four three two one zero relax good okay this next time we’re gonna perform a similar stretch but a little more of a lower back emphasis so I still gonna hit the hamstrings the glutes but more lower back so this time I want you to go ahead and reach and allow your body to bend and curl forward don’t pull back on your toes if you can but just keep your toes in a nice neutral position we’re gonna reach as far as you can whatever that looks like if that’s here that’s okay it’s way further than us that’s cool to make this work for you nice big relaxing deep breaths slow and controlled take a second here to be proud of what you’ve achieved so far today being fit were easy everybody be fit but they’re not that’s what makes you so special for showing up today and putting in the work four five four three two one zero come on up nice and slow all right staying in this spot but we’re gonna emphasize the calves this next time so similar move the last one but only this time go ahead and pull those toes back and keep them pulled back what you can reach and pull back more that’s great if not just pulling back towards you and reach towards them again you can go and allow your back to to curl on this one pull those toes back as far as you can keeping your knees down hold and stretch if you can reach to pull back on your toes you can go ahead and do so but it’s not required like I said you’re here that’s okay just breathe you got it a few more deep breaths feel those calves loosening up and they take a beating today as well from the calf raises to the jumps four five four three two one zero come on up all right we got one more stretch here we’re gonna move into a sprinter quad stretch work on those thighs and quadriceps let’s go and bring one leg back so this was a bunch of different variations the easiest is gonna be about in here when I’m you know sitting back and letting me out just a little bit but the more you pull that leg underneath you the further you lie back the harder the move is gonna get so you decide for your flexibility and where you’re at right now if you want to be more in this range or if you want to come and lie down I’m probably about right here today after that workout agree to me yep but all these static stretches we’re trying to take it to about 85 90 percent of what we’re capable of we want to feel a good stretch but we don’t want to know certainly be inducing any pain either again nice big slow deep breaths on this one who I’m gonna feel this one tomorrow hope you guys are too we so appreciative that you joined us for today we know you have a lot of choices out there so means a lot to us you came to work out with us today yes thank you for clicking on this video yes ma’am all right let’s switch legs in three two one zero go and sit on up kick that leg forward and switch it up here last one who I’m pretty excited for my shower today I think it’s I think it’s safe to say I earned it you did mm-hmm thank you guys rehydrate after this workout we’re during whatever we were during yeah that as well again just a static hold here nice big deep breaths focusing on bringing that heart rate back down not much left on this one we’re just gonna hold this position for ten more seconds that’s it and five four three two one zero come on up nice and slow Oh excellent work everyone oh shake those legs loose you made it out there Connie oh you made it high-five oh she virtual high-five she doesn’t want any of this thank you so much for working out with us today and giving us the privilege of serving you if you enjoyed this workout you’ve been working out this for a while and you’re starting to see some results we’d encourage you please go check out our patreon page we can find out more about how you can support our mission keeping these great workouts free and if you enjoy this workout routine with us today we ask that you give it a big thumbs up and hit that red subscribe button so that you never miss another brand new workout from has fit make sure to check out has vidcom where we have hundreds of free workouts just like this one as well as our free complete fitness programs and if you are on facebook Instagram Twitter or snapchat come find us fit and connect with us because we want to connect with you again thank you so much for coming and working out with us today it’s been our privilege I’m coach Kozak and I’m Claudia and we will see you at your next workout