hey everybody it’s your personal trainer coach Kozak and I’m Claudia and this is a full body to bata workout with dumbbells this workout is divided up into four parts in part one we’re going to get you started with an I warm up and in part two we’re going to do our Tabata workout we’re going to go for back-to-back rounds of each exercise that’s 20 seconds of work followed by ten seconds of rest part three is going to be all about those ABS and we’re going to finish you off with a nice cool down while we will be providing some easier modifications for today’s workout this is not a beginner routine oh if you are in fact a true beginner we’d recommend that you check out one of our beginner workouts the only equipment required for today’s workout is a pair of dumbbells and the weight that you choose will be completely dependent on your fitness level all right if you’re ready to get started let’s do you [Music] let’s get this thing started we’re going to start with a warm-up the first one we’re going to do is going to be a one-arm reach and mirre so opposite side arm and knee both come up at the same time reach up nice and high pull that knee up using your abdomen and core so throughout the course of today’s workout it’s all going to be about time we’re not going to count any reps when we get this workout started you’re just going to be performing as many reps as you can in allotted time period and throughout this warm-up go ahead and keep in mind that this is just to increase your overall body temperature and warm up those muscles and joints so go ahead and take it easy on this warmup we don’t want you to know don’t do that say some save is say to run for this workout because you’re going to need it nice and light touches as you bring that foot down to the ground making sure to breathe you got it let’s do this one four five four three two one and zero next we’re going to move into a pull the rope Peter shoulder-width apart bend over on a 45 degree angle weight back in your hips try to reach out and pull back from your elbows just like you’re pulling a rope this one’s great to work loosen up that upper body shoulders back lats can get your legs warmed up a little bit just maintaining this position keep your weight back in your hips get a full range of motion big reach out in front and then pull all the way back from those elbows so don’t pull back from your hands but instead we’re pulling back from those elbows good again moving at your own pace to be so important throughout today’s workout to really just make this workout your own you don’t lower the weight increase the weight whatever you need to do make sure to breathe let’s do this one for just ten more seconds you got it four five four three two one zero good all right last one the warm-up we’re going to do a straight leg kick and twist so hands are out parallel to the ground bring up opposite side leg try about to keep that leg straight kick and twist into it if you can’t quite get your leg up as high as we are no big deal do the best you can or you can even just do your knee if you feel more comfortable doing so got some great to loosen up that posterior chain your hamstrings your glutes as well as your back good again making sure to focus on that breathing and moving add a warm-up pace good let’s just do this one for 10 more seconds trying to keep your balance here for five four three two one and zero warm-up is done it’s you guys Showtime we need just one dumbbell for the first exercise you’re going to do a combo move we’re into a squat plus row feed your shoulder width apart and put that weight back in your hips and we’re going to pull back from the elbow we’re going to 20 seconds you’re going to get as many reps in as you can in a lot of time period choose the weights that’s appropriate for you we’re starting in three two one hit it all the way down until those hips get to parallel to the ground then pull back from that elbow good keep those shoulders square core stays tight we’re going to split Sue’s round on each arm but your legs get to work and all the four round and three two one break alright switching hands I’m going to warn you right now these ten second time or ten second break periods are gonna go by fast starting in two one let’s go see told you folder into motion sit down get those hips nice and low keep your feet flat on the ground don’t want to come over come up onto your toes good posture try to keep your head in a neutral position in three two one and break good all right again ten-second rash check out those legs we’re getting right into this if you didn’t notice and begin all right let’s hit it again how many can you get throughout the course of today’s workout it’s you versus you just pushing yourself nobody else can do it for you what do you got right here come on put it out there guys me at five seconds good good good go go go go two one zero all right three down one to go Frank shit those legs out here we are in three two one zero right in go come on what you got last set of these put it all out there guys pull back from that elbow keep your core tight again at any point in today’s workout you need to change up your weight go heavier go lighter we encourage you to do so don’t feel like you need to use the same weight the whole time two one and break done with that one okay we need both dumbbell to the next one it’s going to be performed on the ground we’re going to do a v-sit fly I’m going to have my feet up clouds going to have her feet on the ground you side which one is right for you we’re going to lean back on a 45 degree angle a little bend in those elbows stretch that chest and then squeeze that chest keeping those ABS nice and tight let’s get started here in three two one hit it can this many flies in as you can whoop and again trying your best to keep that back on a 45 degree angle so if you’re not feeling it your abs on this one that basically means you’re not far enough back three keep that core eight to one break alright that’s one down three to go so that stretch in your chest on this all right starting again and two one begin hit it you got it as this workout gets tough today it’s going to be super important for you to focus on what brought you here today to begin with whatever it is it drives you what motivates you what’s your goal what’s your purpose be thinking about it every rep in three two one break alright not whoo halfway to down two to go play a point that’s right AB suppose arm abs are going to feel it on the starting in now actually Oh eridan alright told you that ten second grade goes by fast wasn’t even worth the countdown nope gonna start come on let’s go grind them out guys bump them out three core stays tight feel that chest stretch and then squeeze that chest at the pass you swine break ah nice alright go down one to go right here one more last one right here come on it’s been strong on this one three two one go and again if you start any of these exercises and the harder variation need to switch to the easier totally cool all the way around it’s too easy you need four so harder these are and don’t feel like you need to keep up with our pace go at your own pace look in the mirror that’s your competition three two one break ah excellent okay right down with those next we’re moving on to a staggered skier I’m gonna do an overhead version body’s going to do first two parallel feet of shoulder-width apart little bend in both knees one leg back they’re swinging those dumbbells back driving your hips back and then Claudia’s going to bring her arms until they’re parallel to the ground I’m going to bring mine up overhead all in those hips hips forward hips back starting this one in three two one begin his back its forward yes we are swinging with your arms but it’s really about hamstrings your glutes and your lower back right so squeeze those glutes right at the top of the movement here and drive those hips back behind you as you swing down q1 and break alright we’re going to switch legs so switch which leg is in front you should notice that your front leg is one doing the majority of the work on this one three two one let’s start it good driving those hips back and then hips for every time you got it heck of a like you want to touch your glutes to the wall behind you yeah stretching them back keep your back nice and straight five four three two one and break all right two down two to go right switching legs again keeping this pace up huh you’re going again in three two one make sure you’re maintaining a slight bend in both knees squeeze those glutes out this habit every rapper come on you got it one into the next you’re a machine you got it but move in five four three two one break ah excellent I three down just one to go right you got it you gotta finish this one strong finish strong here we are and cue one go good feel that hamstring stretch the last one guys give it all you got finishing strong squeeze those gluts up at the top you got to keep breathing but if you do don’t hold your breath good keep going keep going on three two one break ah nice alright go ahead and set one dumbbell down we only need one dumbbell for the next one it’s a combo move we’re either going to start with a side lunge or a lateral squat into a shoulder press bring that elbow up and out to the side you decide which variation is right for you through an all one side at a time let’s go ahead and start this one in three two one zero make sure you put that weight back in your hips no matter which one you choose you’re doing the side lunge trying to keep that inside leg nice and straight and if you’re doing Claudia’s variation it’s really similar to a normal squat only you’re already headed on your way down as you step and two one and break alright so let’s go ahead and switch sides edit in the opposite direction now in three two one begin all right right into it nice big stretch in those hips as you’re going down guys make sure to bring that elbow out into the side on that shoulder press and then return it right back to that starting position if you want to have your arm out for balance that’s cool you want to have on your Harry that works to you one and break all right that’s halfway done with this one definitely another killer combo move beginning again in two one and let’s go alright keep it up this one’s working everything from your hamstrings quads glutes core shoulders triceps all getting hit on this one wanna wrap right into the next you got it fighting through that burn just keep pushing the pace three seconds guys two one and zero whoo all right one last one of these all right come on beginning in two one let’s get started last one that game face on remember what brought you here today to begin with what is it what are your goals what are you working towards rep by Rep just getting that much closer to accomplishing that goal five more seconds guys this strong finish strong two one and zero really good one just a one dumbbell for the next one this one we’re going to start with our feet shoulder width apart and unlock those fingers grip are on that dumbbell upper bodies on a 45 degree angle we’re going to pull back from the elbows and then push it’s a piston push pull pull push pull push as many times as you can in this twenty second time period here we are doesn’t look like much but oh it’ll get you everything you got here we go in three two one begin full speed on this one guys under percent effort and again not just on the pull but on the push to get that core tight back stays straight keep your head in a nuke position you got it wait back in your hips and three two one break all right if you’re doing one right you’re going to feel your legs too you’re sitting back to that weight in your hips all right starting again in three two one go go everything you got right here again pulling back on those elbows and bring that dumbbell into your sternum good keep it up keep it up let’s go come on push that pace you versus you almost they almost there three two one freak all right two down two to go that’s one kitchen yeah really good nice a different place can’t really challenges your stability I agree three two one go all right actually keep that weighting your hips back stays straight beats a flat you got it don’t forget to breathe come on everything you got right here guys show us what you make it up let’s go come on come on come on three two one and break ah nice cool good line one more that’s it one more you got it guys stay tough it’s wrong I’ll go there mental toughness right here where yeah where you one go come on there are thousands maybe millions of us at home doing the same thing the own that same burn you’re feeling none of us are special all working towards that goal you’re not alone we’re right there with you come on grind it out grind it out five four three two one great ah nice grab that second dumbbell because we’re headed right into the next one let’s go to the ground we’re going to do a ISO hip up plus chest press another combo move I’m going to do my ISO tip up with one leg Claudia is going to be off a tube drive off those heels keeping your glutes tight and then we’re going to perform a chest press all the way up all the way down well if you’re doing the one leg we’ll switch legs every time let’s go ahead and start in three two one you got it either way driving off the healer heels keeping your glutes tight want to work your glutes not your lower back on this one that’s right just activate and squeeze those glutes you notice I have my heels as close to my bum as I can get in this position and just grinding out those chest presses in three two one and break nice alright you’re doing the one leg we’re switching the leg make sure you’re not bouncing your arms off the ground on this one nope starting again in three two one here we go again all right hit it let’s go one down three to go not much of a break what are you made of right here guys I want you to impress yourself today I want you to exceed your own expectations right here one rapping in the next keep it up almost there and three two one and break nice at halfway through down here we go here we are here we are coming understand in three two one let’s go guys watching this again rind it out again just getting as many as you can and there’s a lot of time period we are in this with you yes we feel that burn too has fit tribe we’re right there with you let’s go have to try let’s go come on oh five four three two one and break ah nice all right three down take those ten seconds one last ones and wisely starting again in three two one last 20 seconds guys alright make it count guys come on this is it right here for this one everything you got put it all out there all on the line no holding back whatever you do just keep moving so you got to switch to the one-leg version that’s okay just don’t hit that pause button and three two one and break ah nice alright you can set one dumbbell to the side next we’re going to do an archer ro+ plank I’m going to do it up to my feet Claudia is going to do this one on her knee so we’re going to come up into a plank position come on to your side but I’ve got her one down row pull from that elbow and then press up top full range of motion full pull and then press overhead splitting the time on each side keep that core tight let’s go here in three two one and zero back stays straight so pull press reverse direction this is one of my favorites movement I mean it’s just took so many muscles and a short period of time from your core obliques triceps shoulders back you one break see I didn’t even have time to name all the different one okay so switching sides now opposite arm all right position starting in three two one go right back into it if I get full range of motion on that row so return that dumbbell all the way back down before you pull again remember pulling with your elbow and not your hands that’s right like you got a string attached to that elbow and just pull them back on that string and three two one and break nice okay halfway down two down two to go come on stay focused stay strong not much down time you’re ready shin starting in two one and begin that’s it it come on let’s go it’s that time with a workout where it starts becoming more mental than physical so about that mental strength mental toughness I’ll top for you today come on prove it to yourself right here three two one and break nice switching sides three down one to go you got it right here guys stay focused stay in it starting in three two one begin alright here it is coach almost didn’t make it I heard um here come on now what’s your wide guys focus on it trying to lose weight gain strength we get better at sports gain some muscle whatever it is stay focused on it and got three two one and break nice work that one’s done check it off the list we’re up on our feet to the next one we still need just the one well another combo move on this one hold that dump on either side out in front of us we’re going to step back into a reverse lunge twist into the side of that front leg step back up perform a halo bring that dumbo around your head and then opposite side I know it looks like a lot but after you get a couple reps and starts to flow and you’ll get to hang on this thing into that leg into that lead leg here we are and three two one zero step back bring both of those knees take it to about a 90 degree angle you’re trying your best not to bounce that back knee off of the ground right take your time on this one get familiar with the movement and then as you get more comfortable feel free to pick up the pace this is a killer combo move to one hand break customer whoo that’s one down we got three to go on this link implies the guys yeah double debriding into one begin all right stay tough stay focused on this one if you’re having trouble staying balanced find a focal point for your eyes something to keep your eyes focused on and it’ll help you keep your balance core nice and tight twist into that leg and three two one and break all right halfway two down two to go on this one again one of our favorites just hit so many muscles at the same time q1 beginning all right hit it right here again what’s your why would you come here for guys stay focused on it your dreams aren’t going to become a reality overnight but a day after day you put in that work you will get there three two one and break nice and you’re putting in that work right here right now it’s very easy everybody be doing it but they’re not not everybody’s fit this is hard you got it right here q1 begin last one guys come on we got a rep after rep doing what others won’t you can have what others don’t have come on you got it right here guys keep it up stay strong don’t stop when I hurt stop when you’re done and three two one excellent work all right we need that second dumbbell for the next one we’re going to do again believe it or not a combo move who knew surprise who knew who would have thought all right so it can be a reverse curl plus knee raise elbows are in wrists are straight we’re going to curl and at the same time bring one knee up alternating knees keep those wrists straight elbows stay in let’s hit this one in three two one zero good so every time you perform that curl you bring that opposite knee up use your abs to help bring that knee up tuck it into your chest and do your midsection go at your own pace if you need to drop your weight you can if you don’t have any weights to drop to just work at your own pace remember good form and break good all right that’s one down three to go this one’s hit my arms already yep keep those wrists locked we don’t spaghetti riding again in two one hit it let’s go go just think about how good you’re gonna feel when this workout is done you can cross this off your list and go about the rest of your day come on keep it up guys no matter how slow you’re moving you’re still laughing everybody on ecology in three two one break alright good oh good new down two to go yeah forearms are burn and miner on fire burns so good here we go cube one oh you got it guys right here right now keep those elbows in keep that core nice and tight imagine drawing that bellybutton in – that’s fine thank you freezing don’t hold your breath right keep it breathing you will regret it I promise you that keep those wrists nice and tight elbows stand to your sides and three two one break excellent job alright here we go one last one okay right here this is it gotta fight through that burn in three two one let’s go guys here this last one right there with you come on stay strong stay strong whatever you do don’t stop don’t stop moving don’t hit that pause button halfway through let’s go ten more seconds come on you’re a fighter not a quitter let’s see it right here let’s see it lets see it three two one zero all right go ahead and hold on to both dumbbells for the next one you’re going to bring those dumbbells up into a rack position palms are facing inward so first thing we do is our front squat weight goes back in your hips all the way down all the way up and on the way up take one dumbbell press overhead as we rotate so front squat plus rotational press with one dumbbell alternating right to left arm let’s go ahead and get into this one another another banger here in three two one zero make sure you’re putting that weight back in your hips on that front squat and as you come up you’re starting to rotate and you press overhead finishing with your bicep by your ear and that palm remains facing inwards towards your head and three two one and break good Oh make sure to use the energy from your legs to help press that dumbbell overhead starting again in three two one right back into the guy there’s another excellent compound move hitting everything from your glutes hamstrings quads core triceps shoulders all getting hit on this one compound is another word for efficiency and for full body ten to one and break that’s it no muscles left behind today every single one of them getting hit Claudia use every time I had to go trademark well I not the only under one go whole body workout here guys no muscle getting left behind today everything’s getting hit keep it up weight back in your hips keep those feet flat don’t allow yourself to come on your toes good one into the next row and three machine let’s go do one and break ah one more guy those legs and shoulders sorts of catch on fire gotta remind yourself that just laugh at gases let’s pass that burn to one begin last one let’s hit it right here one into the next guys no letting off the brakes just keep it moving give it all you got everything you got right here one wrap in the neck come on stay focused would you come here for what is it and 3q1 break alright woo only need one dumbbell for the next one I’m gonna drunk the weight a little bit we’re moving to the floor I’m going to get into a bear plank position so I’m on all fours and I’m going to come up off my knees clawed he’s going to stay on her knees we’re going to do a reach through + fly pull back with your upper back when it split two sets on each arm here we are in three two one zero core stays tight that stays straight try to keep a little bend in the elbow of the arm that’s your support arm actually keep bending both elbows reaching through and pull back with that upper back three and three two one break all right nice Oh guys just a short break and we’re right back into a guys try to keep your core tight back straight three two one let’s hit the other side also try to keep your upper body Square to the ground so we don’t want a lot of twisting and spinning but instead just reaching a point with that arm and that back good and three two one break do down two to go oh good right here stay strong guys you can do it it’s all mental right there eight you don’t mental you got this come on three two one you teach yourself how to push past this burn how to push past is pain and you’ll be able to use this drink towards not just physical things in your life but any type of adversity that might come your way pushing past it right here come on no matter how many times you get knocked down keep getting up and room forward 3q1 break that’s it I give one more that’s it get knocked down and we’re getting back up we’re going to do another set here in five four three two one zero finish strong guys come on finish strong last set last 20 seconds on this one don’t give up don’t slow down everything you got rep by Rep guys remember what you came here for what is it with your goal stay focused on at five seconds three two one I’m zero excellent work let’s take one that one dumbbell up on our feet with it we’re going to do a dumbbell earthquake feet are shoulder-width apart little bend in those knees I want you to bring that dumbbell up overhead load it and then bend then squat down your knees and hips dig power back up so it’s like we’re creating an earthquake boom big power load those legs every single time make sure you got a good grip through it all don’t throw it don’t go to him three two one zero this one can also be done with the medicine ball if you have access to one well every time squat down that weight in your hips big power boom everything you got just a powerhouse power factory you guys you got three two one break ah nice one down three to go this one will kick your booty kicking our butt – you’re not alone again in – all mental one oh come on big power guy keep it off and everything you got right here no letting up and no slowing down yes this is the point of the workout where you want to quit you want to hit that pause button but don’t do it you’re stronger than that green to one and break up two down two to go right here stay top guy right here a couple deep breaths remind yourself of why you started this video to begin with and begin that’s hit it come on and everything you got big power every time Oh create that earthquake here in the United States I wanted to hear you in China I want to hear you across the world with this one let’s hit it come on and three two one break one last one that’s it come on you got to come this far stick with the guy stay strong thirty and three two one last one here it is everything you got on this last one oh one into the next no giving up no that enough bear power let’s go come on go go go go go go that’s Ted make it count make it rain two one break hi excellent all right we’re going to need your second dumbbell and then we’re headed to the floor we’re going to go ahead and lie down on our backs and do a dumbbell hold Plus either leg raise or knee raise so dumbbells out and stop first thing we do is tuck that chin bring your chin up off the floor dumbbell stage holding straight up and then either straight leg raise or knee raise you decide which one is right for you all right let’s get that core going here in three two one zero make sure to keep that chin tucked that will do is really take the pressure off of your lower back and make sure we’re working those ABS on this one it’s a slight bend in both elbows try your best not to bounce if you feed off the ground if you have to you can rest three legs in between two one wait good one down there you go so ideally you’re either just kissing the ground or not even touching the ground with your feet but if you need to you can rest in between and begin let’s go again how many can you get right here push the pace folks this is they’re right here getting closer to the end no brakes no giving up just as many reps as you can stay focused like this guy’s here it is here it is in three two one zero good all right doo doo doo to go halfway mark on them steel these abs working and three two one yes you got it everything you got no holding back folks no hold them back concentrate on what brought you here today to begin with what is it what’s your why come on stay focused on it come on you got it you got a second three two one zero actually last great calling one more of these dick come on come on I said that’s it that’s it in three two one let’s go keep that energy up guys come on where are your hats a tribe where yeah right here we’re right there with you not alone come on keep pushing yourself nobody else can do it for you let’s go come on guys no give it up keep on moving you guys you have five seconds almost there three two one zero excellent set those dumbbells off to the side we don’t need them for this next one of course you’re going to wish we had them heck’s we’re staying on the ground we’re moving into a staggered push him I did a circle they’re moving into a staggered push-up so traditional push-up our hands are parallel with one another this time we’re going to move one hand up one hand distance and then we’re going to switch up Claud you can do here’s from the knees I’m going to do mine up top so it’s going to put a little extra emphasis on the stability full range of motion on that pushup still here we are and three two one zero begin just grind them out how many pushups can you get in this twenty second time period this is meant to totally take it out here so if it is don’t be surprised three come on grind it out grind it out four three two one zero excellent just at 10-second break now and we’re going to switch what we started here switch it up and three two one zero right into it guys come on grind it out try your best to get those elbows down to a 90-degree angle and then you’re back up not sure where you come up with this madness oh she likes me guys she likes it three two one zero two down two to go that’s it keep pushing yourself guys you got it I can do it you can do about that mental toughness right here we’re building it rep by Rep and three two one hit it come on keep it moving no slowing down you got to drop to your knees that’s okay whatever you do don’t give up don’t hit that pause button don’t forget to breathe oh don’t do that either here we are here we are three two one zero one last one of these come on that’s it stay stop stay strong no give it up last one here we are three two one and hit it last twenty seconds everything you got right here come on this is it for the upper body and see it out come on come on come on come on come on let’s go here we are and five four three two one zero oh ah nice okay oh well we just did your upper body we’re gonna do two your legs we’re going to move on over to a wall and then do a wall set Chloe’s gonna use both legs how many use just one you decide which one is right for you up against the wall backs against the wall drop down to your knees ear to 90 she can do both legs I’m gonna bring one leg up so we’re here for 20 seconds and three two one and zero again you decide which variation is right for you doll mental guy right he’s couldn’t that happy place any sane person would have given up her quit by now but not you you’re stronger than that come on let’s go hold and say tough holding stay tough you got here we go four three two one zero you’re doing the one leg room data shake it up here we are here we are back in the ready position and begin here it is guys this is it right here keep your hands off your legs so can you bring them up here do it remember those who believe they can and those who believe they can’t are both right which one are you I thought I had to ask you come on let’s go let’s go here it is three two one halfway I’ll do down two to go that’s it you’ve made it this far you’re not going to quit right now are you come on let’s go groove it to yourself how strong are you let’s go back into position and down two down two to go hold it go to that happy place through the cloudy different their happy place that’s it thinking of her daughter thinking what her goals are all in tune that same spot here it is come on the time to really focus on that goal what is it what are you aiming for and three two one zero we’ve got one more that’s it that’s it guys come on come on let’s go ahead say tribe where yeah we’re right there with you let’s go in three two one and zero here we are let’s go come on they tossed a strong is the last one no give it up no cheating no cheating yourself nope come on let’s go all mental that’s right here let’s go let’s go let’s go let’s go that’s it you’re doing this for five seconds four three two one zero you made it nice work nice work out there waiting ok I try out that one well you know look at me we’re going to get started on the ground with the first one we’re going to get into a high plank position we’re both going to perform a high plank extension I’m going to extend with my opposite arm and leg where Claudia is just going to alternate extending from her arms throughout the course of today’s workout we’re not going to count any repetitions we’re just going to perform as many reps as we can and a lot of time period moving at your own pace you decide which one of these variations is right for you that’s right and we’re keeping our core nice and tight on these plank movements and remembering to breathe trying your best keep that back nice and straight and if you’re performing the version with your legs go ahead and pull up using those glutes keep on breathing through make sure not to hold your breath whatever you do it will catch up with you if you do full extension the best you can let’s hit this one for just 10 more seconds making sure to breathe throughout 4 5 4 3 2 1 0 good ok we’re moving to our backs from the next one we’re going to perform a frog talk I’m going to start from lying down where Claudia’s going to start with their upper body on a 45 degree angle I’m going to sit up bring my legs in tuck and return where Claudia is going to stay keep that upper body on a 45 degree angle throughout and she’s going to go ahead and rest those feet in between repetitions where I’m going to try my best to keep my feet up so again you decide which one of these variations is going to be right for you today neither one of them are easy definitely not it’s just tough and tougher again make sure to breathe pull in keep that core nice and tight on every repetition that constant time under tension that’s going to get you those abs you’re looking for we want those abs resting whatever you do don’t hit that pause button today just keep moving if you got to switch to the easier variation that’s alright you just don’t give up let’s hit this one for glass ten seconds right through it guys rap by rap right here and five four three two one zero all right returning over for the next one you can back into that high plank position Claudia’s going to be on her knees I’m going to be up on my feet from a high plank position we’re going to walk out hand out in front best you can and then walk back again you decide if it’s better for you to do this one on your knees or up on your feet either way keep that core nice and tight this one’s a killer definitely make sure he builds it as contracted you don’t want your butt way up in the air and you don’t want your butt sinking trying your best to keep your back flat throughout walking out yes you can you know it and then walk back and as you get into it get a little more confident in it so you’ll forget to test your abilities a little more and walk out as far as you can okay if you walk out and can get back up this means you’re pushing the pace you can’t change without being challenged and this one is definitely meant to challenge you pushing yourself because nobody else can or will do it for you here we go guys you got it keep it moving let’s hit this one for ten more seconds almost there come on all the way up and five four three two one zero nice job okay we’re going to turn over for the next one under our backs we’re moving into a flutter kick so it wouldn’t place those hands at the small of your back and tailbone I’m going to have my legs out straight for this one where Claudia is going to have her knees bent at about a 90 degree angle you decide which variation is right for you but either way we’re going from about a zero to a 45 on those flutter kicks keep it abs tight once you also if you feel a little strain or pressure in your low back curl the chin in a little chin tuck and that will help keep your lower back on the ground on this one you relieve any little lower back tension that you may have again make sure to breathe this is a great one for those lower that lower abdominal area just burning it out right here guys and as this workout progresses and it keeps getting tougher it’s so important that you focus on what motivates you what brought you here whether you just want to have a killer six-pack trying to get better at sports or just trying to dominate it life whatever it may be focus on it and stay focused out it on it throughout this workout let’s go ten more seconds on these flutter kicks I know it’s burning but through that burn guys fight through it and five four three two one zero all right all right now we’re going to finish with a little cooldown can allow our heart rates to come down slowly to catch our breath and we’re going to gain a little mobility along the way we’re gonna stay on that wall this time we’re standing up – oh so that’s good go and lean up against the wall try to get your hold back flat and then bring your head head and chin also tucked against that wall palms are facing inwards towards your arms down their arms up and over full range of motion back down so overhead shoulder lat and trap stretch try your best to keep your whole back and head flat up against that wall throughout the move and look like it’s hard especially after that killer workout we just got done doing I don’t know about you guys my arm shaky my shoulder up okay I must impose the desert job today should breathe control that breath full range of motion nice you got it again trying to get that back flat up against the wall four five four three two one zero hi okay we’re going to move to the floor for the next one and stretch out those hips when you start with a 90 90 stretch so both knees are at a 90 degree angle I was just getting in this position alone may cause you to cramp that’s a dust you go ahead and lean back and we’ll take off some of the pressure but hopefully you can stay up not work there and if this is too easy go ahead and bring one leg one toe in and then come up into a pigeon here you decide which variation is right for you and we’re just going to hold breathe concentrate on bringing that heart rate down slowly nice big deep breaths get to the part of the stretch what’s about 85 90 percent where you have a good stretch but where doesn’t hurt and three two one zero all right let’s switch sides up at the side now again I’m starting at 90 90 and a good posture and if you need to bring that one foot in and swing to the pigeon a nice big deep breath in through your nose and out through your mouth yeah I missed that point of the workout we successfully achieved your goal for the day you got your done give yourself just a second here to be proud of what you’ve achieved again if we’re easy to work easy everybody be doing it everybody beats it but they’re not give yourself a second here you just be proud it is hard work let’s hold this one four three two one and zero good okay we’re going to turn over now onto all fours on our knees and hands we’re going to do a cat cows a little yoga move here for our spine and our back so we’re going to start with the cat go and pull up from the center of your back bring your chin into your chest so that stretches you pull your scapula straight up and then let’s return when pulling it add them into the ground belly button to the ground as you come when bring that chin up and then switch again now pulling up in the middle of you back bring the chin into your chest feel it big stretch like so we get a string attached Millie back they pull up and then reverse it again now good bring that chin up down that nice stretch all throughout your spine and three two one zero oh all right come up nice and slowly don’t to pass out on us we’re going to move into last one to cool down we’re going to do a posterior shoulder stretch so one pull the one arm across your body shoulders stay square pull across that opposite side arm and you’re just going to hold that nice stretch throughout your shoulder we do those shoulders up pretty good today they did a little restoration work here to improve mobility again nice deep breaths four three two one zero shake it loose opposite side arm here we are pull it across whew and you might find that one arm is a little tighter than the other for sure totally common I think for me my left ones a little tighter yeah my last for sure a lot of times has to do with what side you sleep on up hold this one for five four three two one zero shake it loose and you’re done and made it high five out there way to push through right to the very end with that was a tough one yes it was we hope you liked this workout and if you did like it and we’re working out with us for a while you’re starting to see some results we’d encourage you to please go check out our patreon page where you can find out more but I can support our mission keeping these great workouts free and if you enjoyed this workout with us today we ask that you give this video a big thumbs up and please subscribe to our YouTube channel that way you never miss a new workout from has fit make sure to check out has fit calm or we have hundreds of free workouts free meal plans and our free complete fitness programs and if you are on Facebook Instagram snapchat Twitter whatever social media we’re there outlet you’re using please connected to have fit because we want to connect with you again thank you so much for 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

hey everybody it’s your personal trainer coach Kozak and I’m Claudia and this is an abs and obliques workout this routine is divided up into two parts and part one we’re going to hit your overall core and abdominals and in part two we’re going to obliterate those obliques I’m going to be doing the standard variations and follow me for those beginner modifications alright let’s get into it [Music] you [Music] all right let’s get right into this thing we’re going to burn out those obliques and love handles I’m going to grab my light dumbbell for this first one now we’re not going to be counting any repetitions on this we’re just going to be performing as many reps as we can in a lot of time period now Claudia is going to get into the side plank position from your knees I’m going to be up top you decide which variation is right for you go ahead and start with that one arm up top we’re going to reach through and back up rotating each time engaging that core and obliques again we’re just going to perform as many reps as you can get and that a lot of time period trying your best to keep that core nice and straight back stays straight abs stay engaged throughout we’re going to split the time 50/50 on each side who making sure to breathe and trying your best to stay balanced not about being perfect just about putting in that work getting a little bit better every time actually keep breathing almost there switching sides and five four three two one I have zero switching sides flipping around we’re trying our best to eliminate this downtime in between sides I want to keep that pace up good trying to best to stay balanced core stays tight making sure to breathe actually get a nice full reach through make sure that coronal Bleek’s are rotating on this one and to the name the full range of motion keep breathing guys you got it fighting through fighting through let’s go for five four three two one and zero nice ok we’re moving right into a jackknife let’s go ahead and switch the opposite side quad is going to do the modified version we’re going to start with one hand on her head opposite arm out one bring you’re one knee or both knees in well you do a side crunch so trine are best to bring that elbow to our knees making sure to breathe try your best to meet in the middle on this one again bringing that elbow to the knee now there’s also hug as a in-between modification so if you’re doing both legs you can also bring them back to the ground in between if you need to a little harder to keep both feet up then tie your time we’re going hard and fast today again getting as many reps in as you can and this a lot of time period let’s switch sides in five four three two one zero flipping over opposite side again trying to eliminate that down time you got it and right into it nice work trying to get as many reps in as you can and it’s a lot of time period come back get a little bit better every time you do this workout the one rep right in the master and it has it starts to burn as it starts to hurt just becomes that much more important that you focus on what brought you here today to begin with what are your goals what are you working towards stay focused on it keep it at the front of your mind here we go let’s hit this one for just five more seconds and four three two one zero flipping over again we’re going to move into a side plank dip so I’m going to get into a side point for my form and on my feet Claudia is going to be on her knees opposite hand on your hip drop those hips down and back up so you’re just dipping that hip dip that hip to the ground back up until your hips are in line with the rest of your body yeah again making sure to breathe keep that core tight back stays straight you got it guys one wrap into the neck we have on those obliques lighten on fire it’s okay now we know it’s working you got it one right into the next good good good keep it up no letting off the pedal right here four five four three two one switch sides right into it hit that other side now one side breaks the other side works good doing great so far just keep it up just keep moving – how about that mental toughness on this one get ba you’re going to be screaming at you to take a break but your mind is tougher than that you gonna push through that burn let’s go come on you got it you got it how many can you get in this a lot of time period pushing yourself because nobody else is going to do it for you right here right here you got it keep it up let’s go five four three two one zero nice okay moving into a side oblique crunch now so legs are on the side both knees are on the side one arm out one arm on your head or crunching right here similar to a traditional crunch but we’re targeting that oblique no modifier for this one just get as many reps in as you can whatever that is we just encourage you to work at your own pace make this workout your own thanks for what guys keep it up doing great so far keep moving keep breathing and keep squeezing that oblique at the top of every rep make sure you get full range of motion all the way up all the way down you got it right here right here let’s switch sides in five four three two one zero switching sides now all right and right into it you got it excellent work everybody again think about what brought you here today to begin with what is it what’s your wife trying to tighten up those ABS starting to get better at your sport just trying to kick butt at life whatever it may be focus on it that’s that motivation is going to be what gets you through this workout come on stay focused on it let’s go what you got what you got put it all out there breathe squeeze and contract those ABS at the top every time squeeze that oblique you gotta fight through that burn come on you’re stronger than that burn let’s see it right here let’s go let’s go let’s go yeah just 10 more seconds on this side almost there almost there no letting up four five four three two one zero nice all right rolling over getting into a bear plank position so start on all fours and then I want you to come up off your knees I’m going to jump back and do a high plank and jump forward where Claudia is going to step back and then step forward you decide which one of these two variations is right for you and if you’re doing the step-back variation just alternate which foot you’re stepping back first and bringing back it’s a great point either way I want you to keep that core tight and engaged back stays straight nice soft landings and touches with your feet you don’t want to make big hard pounding noises here so nice and soft turn that energy back into the ground breathe core stays tight let’s go it’s a great one for that cardiovascular endurance as well not only working on those ABS but we’re burning and torching fat let’s go guys what is it that brought you here focus on it will motivate you don’t lose sight of it hold on to it right here let’s go laughs ten seconds on this one slide through it fight through it let’s go 5 4 3 2 1 0 I had to kill her that is a killer my goodness move on over to our back we’re gonna do a seated windmill so I want you to come up onto your forearms and I’m going to have my legs straight clutters going to have her knees bent we’re going to go windmill side to side bringing both those legs so they’re about at a 45 degree angle reverse direction and to the opposite side this one really needs to be done in a controlled manner time nice and slow on this one actually slow on this one good going to get more work just swinging those legs back side to side not to be quite as effective so about that time under tension feel that burn guys learn to love that burn fighting through it understanding that’s just lactic acid just that fuel that your muscles use you don’t have to listen to it those ABS are telling you they’re all done they’re lying to you don’t listen to them just keep moving nice and controlled you grind in right here that’s it day after day you’re putting in the work to get yourself closer to that goal that’s it making sure to breathe don’t hold your breath last 10 seconds on this one come on guys stay tough stay tough almost there in five four three two one zero all right rolling over high plank position cloudy is going to be underneath I’m going to be on my feet we got high plank hip touches hold high plank position bring one need to Arabs or one hip down touch that hit to the ground opposite hip side to side on this one so rotating at that core dropping the hips still not core engage breathe side two sides wrap those hips down left to right almost there guys fight to the end right right the home stretch this is it right here no giving up no slowing down let’s go what do you got prove it to yourself maybe you thought you were going to quit a long time go but you’re still here you’re still fighting don’t you dare quit on yourself right now come on let’s go everything you got this last exercise finished wrong breathe that’s it one ref into the next right there would you guys run this together let’s go we’re burning together remember thousands maybe millions of us at home doing the same thing feel that same burned all in it with you let’s go has be tried let’s go we’re yet guys come on last 10 seconds go go here we go that’s it come on breathe nice and control four five four three two one and done whoa my goodness you made it nice boys killer whoo I think it’s safe to say that work we hope you enjoyed this routine and if you did like this workout you’ve been working out this for a while we did encourage you to please go check out our patreon page you can find out more about how you can support our mission of keeping these great workouts free and if you enjoyed working out your abs with us today go ahead and give this video a big thumbs up and please subscribe to our YouTube channel so that way you never miss a brand new workout from Hospit make sure to check out has vidcom for hundreds of free workouts we have our new 30-day ab challenge that you really should check out through and our free meal plans also if you’re on facebook Instagram Twitter snapchat combine Hospit we’re there and we want to connect with you thank you so much for giving us the privilege of working out with you today I’m coach Kozak and Claudia and we will see you at your next workout

hey everybody it’s your personal trainer coach Kozak and I’m Claudia and this is a bud and thigh workout without equipment while there’s no equipment required for today’s routine you may want to grab a chair or an exercise mat for some movements follow me for the beginner modifications and follow along with me for the more challenging exercises if you’re ready to begin let’s do it [Music] you [Music] alright let’s start with a warm-up for your lower body we’re going to do a good morning first so feet are shoulder width apart slight bend in those knees go and put your hands on your head now we’re going to bend over using your hips as a hinge I want you to drive those hips back as you bend over and then drive your hips forward and squeeze your gluts up at the top this is a great one to loosen up that posterior chain which is your hamstrings your glutes and your lower back once you keep your head and a nice neutral position on this one and again this is just the warm-up so we want you to move at a controlled pace definitely not a race throughout the course of today’s workout we’re not going to count any repetitions so it’s going to be up to you to move at a pace that you feel comfortable with moving at a pace that challenges you but also allows you to perform the movements with proper form and if you can’t go down quite as far as we are on the good morning that’s okay just do what you can yep while keeping that back straight that’s the big main takeaway yeah there we go thank you for quality for helping me out on that way that’s the main takeaway on this one keeping those glutes tight abs tight throughout that stretch in your back side head stays in a neutral position and driving those hips back like you’re trying to touch your butt to the wall behind you and you might see that as you warm up you’ll be able to go down a little further that’s right loosening up those hamstrings let’s do this one four five four three two one and zero next we’re going to do a step back and reach you’ll start with your feet shoulder-width apart we’re going to step back with one leg and at the same time we’re going to reach with that same side arm to the opposite side I want you to reach up and look in that same direction so stepping back big reach and on this one you’ll be stretching out that hip flexor as well as your quads on this one again moving at a pace it you feel comfortable with this is just a warm-up move good one to loosen up those hip flexors quads abs a little bit as well don’t turn this into a back lunge like coach told me earlier right yeah so don’t actually drop that back knee all the way down while that is a great movement I don’t know what we’re doing here we don’t want you to we don’t want you to get burned out in the warm-up nothing worse than getting done with the warmup and being tired all right breathe important point of this warm-up is get your heart rate up increase that core body temperature as well as getting a little extra mobility work and at the same time we’re alternating stepping side to side right then left and let’s do this one for just five four three two one zero alright next we’re going to move into a butt kick so hands are going to be on our hips we’re just going to go side to side bring that heel back to our glutes ABS stay tight good posture on this one great one to loosen up those quads making sure to breathe the core nice and engaged throughout this movement yeah it’s going to be so important throughout today’s workout that you focus on that breathing never holding your breath excellent it’s a good time and the warm-up here to focus on what brought you here today to begin with whatever it was it made you hit that play button and start this workout you don’t have to keep that same motivation throughout today’s workout keep that at the front of your mind don’t let it go because when you do that’s when you’re going to be tempted to quit we’re going to get through the end today together so I decide moving at a pace that you feel comfortable with let’s do this one for just 10 more seconds again bringing that heel back to the glute feeling that quad stretch four five four three two one zero excellent alright first move today we’re going to get into is a sumo deadlift you know you’re going to be like listen yeah one of my favorite moves as well we have our feet a little wider than shoulder-width apart and I want you to point those toes out now Claudia is going to do the full range motion all the way up all the way down sumo deadlift where I’m going to do the bottom half first thing that’s going to move your hips we’re going to break at the hips weight goes back in the hips and then the knees now clouds and come all the way up and all the way down but I’m going to do just the bottom half so where she’s able to get a little bit of a break at the top I’m going to be a constant time under tension on this one and that bottom half and at the top I’m actually you know my glutes a nice squeeze right there and I’m squeezing my glutes throughout just keeping them engaged again at bottom half of the move you should have your feet flat on this one you should be coming up on your toes or falling back on your heels driving off those heels weight is backing your glutes and in your hips we’re going to burn those legs and glutes out today that’s alright how we know it’s going to work good again getting as many repetitions as you can here and it’s a lot of time period being careful not to allow your knees to collapse in keep them strong and out out actually I’m already feeling this little meet you come on keep it up guys let’s go ten more seconds on this first one almost there almost there and five four three two one zero excellent next we’re going to move into either a Bulgarian split squat or a traditional split squat so I’m going to grab my box for this one if you’re using a chair now is the time to do it if you want to perform the more challenging movement so I’m placing that back leg up on the box you need to repent with your ball your foot or the front of your foot you decide what’s more comfortable we’re both in clutter just as in a staggered stance that’s right we’re both going to drop that back knee straight down so both knees get to a 90 and back up doing one leg at a time both of these moves are tough there’s not easy and hard it’s tough and tougher so you choose which one is right for you today making sure to sit back you don’t want your knee way over your foot on it definitely nice keeping good posture and dropping straight down keeping your balance and that helps on this one find a focal point for your eyes something to focus on and look at throughout and if you’re doing a split stance one you find yourself having a hard time balancing so you may want to just move this foot out a little wider and get back into the movement you might see that widening your base really helps definitely full range of motion there we go keep that foot flat not coming on to your toes not allowing that front knee to travel too far over your foot a nice and steady and five four three two one zero let’s go ahead and switch sides now that one leg is burning with it loose one leg wrestle sure is well there’s gonna definitely alright right back Burhan today’s workouts very efficient we’re going to get a lot of work in in a short period of time performing a lot of compound moves today so like this one for instance he’s working your glutes your hamstrings your quads all getting worked on just this one exercise good we were sitting back good posture shoulders back core tight you got it guys when those legs start to burn that lactic acid starts to kick in so important for you to remember that’s just that muscle fuel that energy source that your muscles use to create that nerve response that burning sensation but you can push past it you can choose to ignore it right here let’s go you got it last five seconds on this one four three two one zero who shake those legs off in this good work next we’re going to move into a hip hinge abduction so go ahead and have your feet your legs shoulder width apart feet shoulder width apart we’re going to bring those knees in and then we’re going to rotate those knees out and come up on the outside of our feet squeeze those gluts and then they come back in we now have squeeze pause squeeze those boots and then bring the knees back in please come out squeeze those gluts and back in so every time you’re pausing boom right there squeeze the gluts and back in make no mistake about it our legs are burning just like yours are we’re right there with you rep by Rep putting in the work let’s go guys think about what brought you here today to begin with what is it come on let’s go when are you trying to lose weight get more fit or just kick about it life whatever it is rep by Rep you’re getting closer to that goal come on hold and pause on every rep you got it let’s do this one four five four three two one zero nice job so the next one we’re going to do a drop squad both of us are going to start with the same move and then I’m going to continue on to a slightly harder variation both of us are gonna start with your feet together now we’re going to jump out spread our legs put those toes out weight back in the hips and then jump back up feet together and I’m going to continue with that movement right now I’m going to drop into a reverse launch split back up and now opposite side reverse lunge and split so mine is a triple drop squat where claudi’s is just the singular drop squat again they’re both difficult it’s harder and hard and harder on this one make sure to put that weight back in your hips keep those knees out and I’m the reverse lunge variation make sure you’re not bouncing that back knee off the ground but instead come up right before it hits the ground have those knees pointed out on that first initial drop squat toes pointed out it’s just ever so slightly weight back in the hips good again another compound movement on this one getting multiple muscle groups and just worn the efficient exercise you’re not imagining things this is a tough one guys keep fighting keep pushing and you will get there remember everything you want it’s just at the top of the staircase and every repetition is giving you just that much closer to the top keep putting in the work and you will get there keep breathing keep moving you got it guys not much left on this one keep fighting through and five four three two one zero excellent job that’s over I’m still have this over to or moving into a one leg stiff leg deadlift this one’s not only going to test our strength but our balance as well feed it together hands are out at our side we’re going to bend over using her hips as a hinge and I’m going to touch my opposite side toe with opposite side on and I’m actually only coming down to my knee so again using our hips of the hinge down to our knee keeping our head in a neutral position bathra the entire movement back stay straight and we’re just keeping a slight bend in the knee of that base leg so you’re not bending over like a squat but instead you’re bending over using those two as a hinge and if you’re like me your legs are a little fatigued so you might find that balance is a little harder during this movement so go at your own pace don’t feel like you need to keep up with us and it’s not about being perfect on this one no both of us are and I have a hard time with this one at this point in the workout and that’s alright it’s not about being perfect it’s just about putting in the work getting a little bit better every time you perform the move and you really just want to focus on the movement that way you can feel the stretch in the squeeze during the entire course of the movement here so the hamstring stretch at the bottom and I’m even feeling it right here up to my glute yep and squeeze those glutes up at the top as you use them to stand up all the weighting sighs we’re feeling it too guys not a learner I come on let’s go not much left on this one nice and controlled on the way down and the way up you got if you mentally to keep your core tight as well yeah a lot of stuff to think about during this movement all right like I said if I come back you a little bit better at it every time let’s do this 1 4 5 4 3 2 1 0 excellent nice I like that one all right now for moving into a squat plus a leg lift I’m going to do a squat jump closure and do a traditional squat feet are shoulder width apart weight goes back in our hips squat down I’m going to jump clutter is just going to stand up now we’re going to go leg lifts leg lifts back into the squat you decide if the jump is right for you or just a traditional squat or if you start with one variation and you feel you need to switch that’s great too we want you to make this work out your own on that leg lift we have a slight bend in your knee and you’re using those glutes to lift that leg and squeeze those gluts up at the top fight through that burn guy Yeah right there with your has to try right there with you rep by Rep putting in the work remember thousands maybe even millions of us at home doing the same workout you’re doing feeling this thing burn or in it together getting a little bit better every repetition would you come here for stay focused on what are your goals what are you working toward come on don’t forget about it each repetition getting you just that much closer you got it you got it keep it up keep breathing keep moving it’s the name of the game again not competing with us nope just competing with yourself getting a little bit better than you were yesterday look in the mirror that is your one and only competition ten more seconds on this one come on don’t give up don’t give up almost there and five four three two one zero last home job we’re grabbing our mats for the next one because we are headed to the floor and to the ground totally optional though go ahead move to the floor we’re lying on our backs we’re both going to do a hip up I’m going to do with the one leg variation Chloe’s going to do the two or moving our heels nice and close to our gluts I’m going to use one leg to drive off my heel squeeze my glutes up at the top and return where Claudia is going to do both legs at the same time and I’m sure to squeeze both of us are to squeeze our gluts right at the top if you’re doing the one leg variation we’ll switch and do the opposite leg halfway through if you’re doing the two leg just keep moving with both legs all the way through the set we’re driving off that heel squeezing both glutes up at the top grabs nice and tight on this one and also I don’t want you to fully relax when you come down to the ground come down tap the ground and then back up but we’re trying to keep constant tension on those glutes always driving off that heel you’ll notice a big difference in the effectiveness and the burn if you’re not relaxing every time you come down to the ground drive off that heel for that glute squeeze the hamstring squeeze up to the top and again we also don’t want to hyper extend our lower back like white that’s why it’s good to squeeze your abs to at the top just keep them nice and squeezed and then right back down a great point if you’re doing the one leg variation let’s go ahead and switch and keep it moving there’s no downtime guys we’re doing both legs just keep it moving yeah not totally relaxing once you get down to the ground but keeping that tension that contraction on the glute drive off and squeeze up at the top you got it make sure to breathe and I hold in our breath breathe in on the way down breathe out on the way up so when it comes to breathing we’re always exhaling on the hardest part of the move so for every exercise it’s going to be a little bit different excellent big deep breaths in and out you got to keep driving off that heel squeezing those glutes think about how good you’re going to feel when this workout is all done think of the consequences if you were to stop working out and you never came back not something you want to deal with much easier to just be healthy and stay on the wagon than it is to try to get back on the wagon come on keep it up you got it let’s do this one four five four three two one zero I don’t like goodness alright let’s turn to our side next just roll over to your side we’re going to move into a clam shell great one for your gluts with your feet together knees start together now we’re going to open up those hips squeeze your gluts and then return back down keeping your feet together on this one again this one is controlled not a race on this one and every time as you open those hips up squeeze those glutes this is a great one for your gluteus medius which is that outer glute muscle excellent you got to keep moving keep fighting every time you come back and complete this workout you get just that much better we do a few more repetitions maybe do some more of the challenging moves it’s always just putting in that work success isn’t going to come overnight if you keep showing up day after day you will get there that’s what you’re doing right now we appreciate you guys showing up and working out with us today we know you have a lot of different options out there and we appreciate you coming and working with us today it’s squeezing those gluts we’re going to switch sides and five four three two one zero squared and rolled over hit that opposite side now trying to eliminate the downtime you want to keep moving on this one and right into it now we’re hitting that opposite glue keeping that glute burn going that’s it keep them burning my glutes are on fire I’m feeling it no don’t ever sing again put that sorry guys I won’t be starting on YouTube singing channel anytime soon I thought you promised you that much come on I didn’t that was mine yeah I’m Alicia Keys but yeah that was me stealing Claudia’s line and Alicia Keys whoo come on open them up and squeeze those glutes you got it guys whoo come on stay focused iron it up again not a race staying under control on this one it’s a lot easier to just kind of flop that leg right but instead really focus on staying under control on this one opening that leg nice and wide and squeezing that glue you’ve got it not much left on this one let’s hit this one for just 10 more seconds excellent job keep breathing four five four three two one zero all right let’s roll over onto all fours for the next one into a kneeling position I’m going to do a kneeling leg extension so with their right leg we’re going to bring that right leg up extend back behind us and point with your toes bring it back down but don’t rest your leg in between right back up again pointing with your toes and squeezing your glutes up at the top again nice and controlled on this one it’s easier to do this trust me all right you did it all day long believe it or not oh you might be getting more reps in but you’re not feeling the same effect so this one’s all about control the way down and the way up making those glutes work making those glutes fire and contract squeeze and I’m up at the top one wrap into the next you got it every repetition getting just that much closer to the end these are my favourite down on the ground like this it’s so simple yet so effective especially when you take your time with them good taking your time for you and that glute catch on fire good especially for me because I also need these type of isolation movements so it really helps ya quiet when she does more compound exercises your quads have a tendency to take over so for her it’s important to incorporate these more isolation group exercises as well good everybody is different right that’s right keep it up here four five four three two one zero switch it up opposite side now whoo right and again again no downtime just keep it moving I don’t know if it’s just how effective today’s workout is or if it’s because it’s warm in the gym man I am getting sweat going or it’s just you maybe that is why you have the tendency to sweat really what know who told you okay it’s true I do and it’s just because I’m working hard come on guys let’s go keep it up squeezing those glutes up at the top again now don’t rest your leg at the bottom lung keep that constant tension not allowing it to rest not allowing it to break just keep moving right there with you come on they don’t have a whole lot left today we don’t your legs don’t have much left here so let’s fight through make a count everything with it that’s it make it count guys come on that’s it let’s go ten more seconds on this side that’s it staying under control and breathe good let’s go five four three two one zero staying in this position next back to that opposite leg back your right leg your right leg out straight now we’re going to do a kneeling hamstring curl curl back on that heel and then straighten your leg out curl back on that heel squeeze your hamstring and then straighten the leg out trying to rest keep that leg straight back stays straight core stays straight core is engaged not turning your hips but just extending I’m flexing at that knee squeeze that hamstring same thing is the last one not a race on this one or not here but instead under control you got a control really focusing on the movement that’s it focusing on those muscles that are working making sure the right muscle groups are contracting get those hamstrings contract and then your glutes are and actually do an isometric move on this one just to keep your leg elevated your glute sir firing and working good keep it up not much left hand the side 10 seconds here and five four three two one zero Oh am i stationary leg is on fire you know it’s working when your leg that’s resting is burning come on let’s go opposite side here one wrap into the next I can think about huh good you’re going to feel when this workout is all done you can cross this off your list no matter what you do or don’t do for the rest of the day you’ll accomplish that you got your workout in it’s always a good feeling nice sense of accomplishment whoo-hoo I’m gonna feel these tomorrow true I like it not complaining I like it that’s how I know it’s working good legs straight the best you can you know nothing it’s not about being perfect on this just about putting in the work rep after rep excellent you got it not a whole half a lot left on this one squeeze that hamstring squeeze that glute one into the next go ten more seconds on this side we’re almost there jeans and the longest are four three two one zero okay no more of those huh let’s go ahead and move to our side max you can relax in that kneeling position lying down on our side it’s going to have one leg out straight and our leg that’s on top going to kick it over and have that foot down flat now with our inside leg we’re gonna do adductor leg lift pulses this is a short range of motion on this one I’m not moving all that much just about I know what three to four inches maybe Tufts up and down just pull so the great for those inner thighs those adductors good that’s opposite of those glute muscles those inner thigh muscles definitely I feel like it mimics that machine at the gym where your it does no we haven’t erosion we get that same work in right here from home without any equipment that’s it now we’re not doing a lot of time on this pole so just 10 more seconds keep it up how many can you get it good four inch of motion four five four three two one zero whoo all right let’s flip over top with the size flow let that leg wrap for Hale the other one come on guys right there with you you can tell we’re feeling it too you’re not alone make a count right into it there we are free to the movement do not hold your breath and if your legs are on fire like mine are like ours are just go to your happy place hogs you know us what I was going to say right focus on work motivation that’s it command focus on that goal whatever it is it motivates you whether it’s a more aesthetic goal whether it’s a atletic goal whatever it may be focus on it be anywhere but here don’t focus on that burn focus on what motivates you what drives you what’s your purpose come on let’s really full range of motion let’s go ten more seconds on this make a count make a count come on almost there five four three two one zero oh my god turn it over to our backs next we’re going to do a frog a pump warning this one looks funny but it is effective let me tell you what so be are together then let’s open those legs spread them up I’m going to bring your chin or your head up off the ground tuck your chin elbows into the ground now driving those elbows into the ground driving your feet into the ground we’re going to do a frog pump and squeeze those glutes all the way down all the way up again we’re not bouncing off the ground were just tapping the ground with our glutes not actually relaxing in between repetitions squeeze those boots up at the top on every rep as many as you can here this is it this is our last leg move of the day but to make a cow you’ve come this far you can finish strong your legs are almost done you go again driving those elbows into the ground keep the chin tucked and squeeze those glutes you got it one rep and the next keep breathing learn to push past that burn remember everything you want is outside of your comfort zone how to get comfortable with being uncomfortable here we are here we are let’s go ten more seconds pushing through guys pushing through right there with you four five four three two one zero Oh excellent job Sarah we can actually stay down on the ground we’re gonna do a little thankfully right thank you thank you alright we’re going to do a we’re going to do a quick cool down and the point is cool down is to allow your heart rate to come down gradually and at the same time get a little extra mobility and flexibility work in so lying down straight on our back screwed into a straight leg hamstring stretch so keep one leg glued to the ground and including that knee we’re going to bring your opposite leg up keeping this leg straight so as you come off you’re going to be tempted to bend that knee but instead when you try your best to keep it straight bring it as high as you can and just hold keeping that opposite leg glued to the ground anytime we’re doing a static stretch we’re trying to bring that leg to about 85 to 90 percent of what you’re capable of you want to get a good stretch but you don’t wanna go so far where you’re inducing pain or you’re actually hurting yourself so feel a stretch I’m a little shaky I am too if you’re right here that’s okay right if you’re here it’s fine do what you can well again coming back in a little better every time let’s hold this one for five four three two one zero max come down slow and opposite leg again keep the leg that’s on the ground glued to the ground opposite leg comes up trying your best to keep that leg straight to that stretch all up and down the back of that leg answering in your calf all this leg and glute work and I’m finding it hard to keep my leg up oh yeah that means I can leave the work on work today did nice big deep breaths take a second here to be a proud of what you’ve achieved so far today I told it four five four three two one zero hi next we’re going to move into a figure four stretch to bring one leg up opposite leg comes up and cross it over now you can use your hands to get it up there if you need to I’m going to reach through grab and that knee my chin up I’m going to bring that leg and that hip to my chest now if you can’t quite reach through and do it you can just go ahead and grab your leg here you choose which variation is right for you this one is going to stretch your IT bands your piriformis your quad and your hips all getting stretched on this one very efficient stretch getting a lot in and just this one move and we’re just going to hold bring it in and hold then wherever you’re feeling the stretch on this one’s probably where you’re tightest and also people feel a little more on their hips and more in there quad get nice big deep breaths holding this one for five four three two one zero and relax okay opposite side now again reaching through and I’m pulling this knee to my chest excellent job again just be proud of what you’ve achieved so far today this is a tough workout even if you were doing the beginner modifications it’s still tough nice daisy dress I’m going to hold this one four five four three two one zero hand down alright one last stretch this time we’re going to stretch out those quadriceps give you a couple different variations on this one we’re going to do a sprinter quad stretch so with both legs out starting with both legs out when we bring one leg back now the easiest version is going to be to bring that leg to your side and just hold here and the further back you go the harder it’ll be so maybe you just want to be on your hands maybe you want to be on your forearms or like Claudia’s room maybe you want to lean all the way back and the more you suck this foot in underneath you the harder that’s going to be so you decide in that range which level of stretch is appropriate for you and again you want to take any of these static stretches to about 85 90 percent so we don’t want to go too crazy just want to feel that good stretch up and down the quad and in the hip flexor ah nice big deep breath you got it not much left today and it was it was a killer leg workout my legs are still burning still on fire and my glutes – all right let’s switch sides in three two one zero we’re going to get legal it shift that opposite one and let’s finish with this line is strong with this last quad stretch that’s it you might find that one leg is tighter than the other ow totally normal yep you know after my workout last night I can tell my left legs a little tighter than my right totally normal that’s alright so while we’re putting in the work here these cooldown stretches are so important at the end of your workout just because it ensures that you’re getting that mobility working so often people and work their body so hard that they forget to do the restoration work forget to do the stretching and mobility part you know it’s not the fun part right now except we’re not not the exciting part that’s why we’d like to include it here in the cooldown just to make sure you getting everything you need you won’t have to go do this later all right let’s hold this 1 4 5 4 3 2 1 0 and that’s it folks that is a wrap you made it we made a man we made it whoo we thank you so much for joining us today and working with us if you enjoyed this workout and you’ve been working out with us for a while you’re starting to see some results we encourage you please go check out our patreon page we can find out more about how you can support our mission of keeping these great workouts free and if you enjoyed enjoyed this workout today we ask that you please give this video a big thumbs up and subscribe to our YouTube channel so that you never miss another workout brand-new workout from husband make sure to check out has fit calm where we have hundreds of free workouts just like this one our free complete meal plans and fitness programs all there for you for free and if you are on facebook Instagram snapchat or Twitter come find has fit and connect with us wherever you are we would love to connect thank you so much for working out with us today it’s been our privilege yeah I’m coach Kozak and I’m Claudia and we will see you at your next workout

hey everybody it’s your personal trainer coach Kozak and I’m Claudia and this is a muscle building back and biceps workout this workout uses multiple muscle building techniques they require you to have at least two pairs of dumbbells you’re going to want one heavier and one lighter pair so you can switch up the weight as needed while dumbbells are the only piece of equipment that’s required for today’s routine you will have the opportunity to incorporate a barbell if you choose if you haven’t warmed up yet go ahead and click the link up top and then I’ll send you on over to our quick five minute warm-up otherwise let’s get this thing going [Music] we’re going to do some strength work to start so we’re going to do five sets of five of either a pull-up or a dumbbell bent over row so if you’re going to do the bent over row with your dumbbells be sure that you pick a pair of dumbbells that’s a challenging weight for you and we’re just going to break at our hips at a 45 degree angle I’m going to pull back from the elbows whether you’re doing the pull-up or the dumbbell bent over row focusing on full range of motion if you’re doing the pull-up you’re trying your best not to swing and keep that pull-up nice and under control this now depending on your pull-up strength you may want to adjust this exercise you can do so with a resistance band a resistance band you can also do so by doing a jump pull-up or you actually jump up and then just do the negative portion or the lowering phase back down so there’s a couple different variations if you’re new to pull-ups and trying to get into them alright let’s go ahead and get into that second set of five again breaking it the hips for the bent over row and pulling back on those elbows for you got one more and five if your weight is still a little too light not much of a challenge feel free to increase yeah so again we want you to customize this workout for yourself and for your own fitness level if you start with the pull-ups and maybe you move on over to the dumbbell version that works too so just to solve challenging yourself exactly challenging yourself pushing yourself just getting that extra five percent right okay let’s go ahead and get that third set and we’ll give you a little bit different view for this next one pull them back from those elbows three four last one right here fine and dawn end of the third set just two more sets remaining shake it out shake it out we’re doing these for strength purposes so on this one don’t be afraid to challenge yourself infinitely and pick the weight up a little bit yeah did you start it with the 15s and I moved up to the 2015’s I don’t with two light source eyebrows so again I customized this workout to your own specific needs okay let’s take that for set pulling back from those elbows is a key on both of these movements that’s the cue it’s all about good form here I’m you bent over rows breathe read in I’m a breeze in on the lowering phase and exhale on the push or that the hard part of hard part of the movement is when you should exhale right exactly all right we only have one more set to go shake it loose shake them off this is our stuff that there we go getting our compound movements out of the way here let’s hit this last one and ten last in ten seconds it’s ready position let’s go five four three two one last set make it count three you got two more four and five whoo all right it felt every last one of those good job we’re going to do a superset next 15 reps 12 reps 10 reps and then 8 working up in weight as we go back and forth between a sumo stiff leg deadlift I’m going to use the barbell Claudia is going to use dumbbells feet are wide little point out on the toes slight bend in your knees and I Drive those hips back we’re going to perform 15 sumo stiff leg dead lifts just keeping a slight bend in your knee throughout back stays straight and you decide which variation is right for you today should be feeling a big stretch in your back side on this one had more I’m going to work your entire posterior chain from your traps rhomboids last lower back hamstrings glutes it’s a great overall movement keep your knees up on this one don’t allow them to collapse in back nice and straight and tight and here’s a lot surface’ guys alright excellent okay next we’re going to alternate this with either a barbell hand clean or a dumbbell high pull high pull so again I’m going to use the barbell we’re both going to start by having a little bend their knees we’re going to drive our hips back bring our hands down just below our knees then we’re going to bring our elbow as high as we come up onto the balls of our feet and that’s where mines up I’m going to bend over as we said 45 degrees and explode using my hips and I’m going to bring my dumbbells up here and drop back down into the movement again I’m going to finish and actually catch the barbell on top in a clean and catch back down you decide which one is right for you we’re doing 15 let’s get into it right now breathing through out really want you to focus on using and engaging those hips and I’ll show you what looks like from the side guys driving those elbows and hands up and we have five more to go after this four three two one use your last one right here zero excellent okay so as we said we’re going to move it up we’re doing twelve repetitions next yep we’re aiming for about a 15 second rest in between and ideally you want to move up their weight if you have it and you know as you do more of these workouts we’re moving up in a way you’ll get better at guessing what weight is going to be appropriate for these different movements come back you’re just a little bit better at it going back into that sumo stiff leg deadlift yea imma show you guys what looks like from the side so weights back in the hips slight bend in the knees and drive those hips forward and back for 12 repetitions keep the back straight I want you to breathe in on the way down breathe out as you come up flex those gluts up at the top half way through nice full range of motion if you’re using the barbell try your best not to bounce off the ground but keep it under control two more last one right here twelve all right up drop these weights for a little bit shake out your arms here for 15 seconds change in weight if you need to for the next set yeah twelve repetitions of either the hand clean or the dipole yep you decide which one’s right for you my traps are starting to feel it I hope you guys are too okay here we go let’s hit it for 12 reps ready position and do it and don’t hold your breath make sure to breathe halfway point right here and last one nice job all right excellent do you think I’m actually going to stick with this wait for the ten but the ten all right there we go I’m gonna love mine just a little bit for this next one not too much we can help you out here sir thank you very much you had something to customize this workout to meet your needs that’s why it’s best to have some variety when it comes to equipment and weight yeah so you’re able to explore some these different muscle building techniques okay we have ten repetitions sumo stiff leg deadlift feet are wide using that posterior chain back stays straight let’s get it guys get after it right here part of the easy my glutes at the top of that movement there that type of the time of the workout we feel it becomes even more important to focus on what brought you today to begin with what is it what are your goals what motivates you last line after this Volcom ever ten nice drop the weights for a second okay I’m going to go back down just a little bit for my hand cleans that next set of ten don’t be afraid to do it don’t do not be afraid to change the wait for every side yep okay here we go let’s get in this next one we got ten repetitions ready and begin halfway guys two more nine and ten nice job excellent work okay here we go we go one more time around the horn yeah off you wait if you’re going to eight repetitions of that sumo stiff leg last out of these all right I think I’m going to go up this time we encourage you to challenge yourself challenge yourself within still being able to use good form and safe form but don’t be afraid to push your weight you want to gain muscle can’t be afraid to challenge yourself and get out of your comfort zone okay feet are wide let’s hit it hey guys here we go and begin weight back in those hips every time focus on keeping your back straight halfway [Music] two more breathe last one right here perfect eight nice work everybody weights down okay we have one last set I’m going to get crazy for my last set of cleans form probably won’t be perfect but you know what I’m going to push it a little bit here okay we have one last set of eight yep these are cleaned for that high pull yep take a couple of deep breaths next set here in five seconds last one of the superset whoo eight reps let’s get it guys three two one on it here we go push eight would you come here for three two one last one zero ha excellent job yes nice job the next superset combines two exercises we’re going to do 12 sets then 10 sets and then 8 first movement is going to be an upright row keeping good posture pulling up with your elbows either with the barbell or dumbbells or the dumbbells and then we’re going to use either a resistance band which is what I’m going to use or dumbbells same movement slight Bend elbows Claudia is going to do a reverse fly and I’m going to do a band pull apart so choose your appropriate weight we’re getting started with those upright rows we’re going to do 12 repetitions – sorry hands shoulder-width apart whichever version you’re doing the cue is still the same is pull up at your elbow good posture pull up at your elbows trying your best to avoid using too much momentum as you get fatigued there’s a good chance you’re going to want to start using some momentum and if you’re pushing the weight a little bit is okay just don’t get too crazy and cheat too hard got three more breathe and last one coming up and zero okay I’m going to use a band for the next one Claudia’s going to use dumbbells we’re doing the same overall movement I actually have three bands here a lighter a medium and a heavy that same basic movement is a slight bend in your elbows and then you’re going to pull apart from those elbows and squeeze them under your back and I’m doing the traditional fly so I’m bent over at a 45 degree angle right at my hips we’re going to perform 15 pulling back well I’m sorry 12 reps easy Pilates always keeping me in line what would I do without her okay keep those elbows bent throughout the movement you’re really going to want to start to extend it’s like reading out your arms but I want you to avoid that temptation just pulling and squeezing those elbows few more guys at middle of your back 11 last one 12 good okay so we can set that down with our next set of 10 of the upright row so go ahead if you’re going to change your weight now is the time to do so I’m going to up mine just a little bit I’m gonna stick with mine for now these definitely are not my stronger body part I bet I can I chose this one I’m feeling after the clean so you know hey we know it’s working right okay let’s hit ten repetitions on this one good posture pull back pull up from those elbows let’s go we really have to get in a good mindset for this one push through that pain and you’re halfway there breathe two more we got nine in hand boom all right burn so good feel good guys we’re getting there rep by Rep okay let’s hit ten reps on either band pull apart or your reverse flyes we decide which one you’re going with 15 second rest in between these desolates thanks it’s okay jumping the gun no no we’re excited okay now you can go home Hobart slight bend in those elbows we’re hitting a total of 10 repetitions three nice don’t work guys halfway mark one into the next focus on what brought you here today to begin with what is more what’s that goal what are you working on and ten nice okay one more of each back to those upright rows all right I might up my weight a little bit here I’m pushing the weight a little bit on this next one on the last one so again my form is going to be perfect but that’s okay pushing pushing the envelope on this okay do the best again that’s it eight reps guys let’s do it last set of these halfway last one right here ah all right shake them out no more of those congratulations buddy feel that one in the middle of the night yes okay I feel it right now middle of the night okay so let’s go ahead and pick up you your band or your dumbbells there’s max which we only have one band easy way to make it harder is to double up the band yep okay so let’s hit that last set eight repetitions pull apart now I want you to pretend on this one if somebody has their finger in the middle of your back on your elbows apart you’re squeezing halfway there this one’s gonna work your rhomboids really all those relaxed line whoo there we go hit it boof felt oh so good nice job we have a burnout tri-set next we’re going to start with some key swings you’re going to bend over at a 45 degree angle holding dumbbells oh she’s going to extend and pull back keeping her arms straight on this one we’re going to do that one for 30 seconds then we’re going to move into some eye swings so our arms are going to come straight up and she’s actually going to have her palms facing one another there we go thumbs are up on this one and then lastly we’re going to do why keeping those thumbs up why swings or hands go off to the side so I want you to choose a real nice lightweight for this one this one is going to this one is much harder than it looks just put it that way okay so we’re doing a minute and a half straight starting with the bent over T so go ahead and bend over arms are straight back is straight and pull apart so we’ve already put in a lot of work today and this is just kind of a burner right yeah this is a nice burn out and you do that finisher this is about control is that correct yes definitely standard control on this one just stay consistent moving throughout keep your core nice and tight yes definitely focus on that you don’t want to be hunched over bring those arms out into they’re parallel to the ground whew starting to feel that burn I was talking about I’m only having I only have three pound dumbbells hit this one 4 3 2 1 now we’re going straight up overhead those thumbs up palms facing one another through the front trap raise or a I swing depending on who you talk to nice and under control feeling that burn now in the traps you feel it working light through it stronger than that burn nice work we’re hitting this one for five more seconds three two one right into the Y swings now so off to the side about 45 this little ventral raises really going to finish off those shoulders in that upper back this one is not that comfortable no it isn’t come on guys keep pushing push past your own expectations for yourself push past those limits what’s in it right here keep pushing only you can push yourself nobody else can do it for you let’s hit it for five four three two one and zero whoo nice one we’re going to finish your back off with some scapular push-ups we’re both going to get down to a low plank position I’m going to be up on my feet then Claudia is going to be down on her knees you’re going to lower your upper body while keeping your core straight squeeze the middle of your back and then extend and stretch up squeeze your back and your scapula together back and forth so we’re doing this for a total of sixty Seconds there’s not a lot of range of motion in this one and we are definitely going to get some ab work in on this one as well as well as the lower back not just all upper back squeeze back and forth between the two and if you start up on your feet and you need to drop to your knees feel free to do so 60 seconds in total or halfway done the last thing your back for the day fight through it do your best to keep going through the full range of motion and up and down squeezing your back together I’m really beginning to feel this is worth a summit that will make no mistake about it only 10 more seconds be fine almost there three and three two one zero [Music] we’re going to start off with a set of bent over spider curls we’re going to choose away it’s a little bit on the heavier side we’re bending over performing a nice concentrated curl we’re into four sets of eight repetitions on no time so go ahead and bend over feet are shoulder-width and we’ll run at 45 degree angle like those palms hang forward arms straight down now curl all the way up to your shoulders and slow and controlled on the way back down making sure to breathe throughout all about that control on this one palms stay up making sure to control that eccentric portion of the lift as well don’t just allow them to fly back down and if you chose a weight that doesn’t allow you to stay under control no big deal just lighten the load a little bit last one right here nice and control good okay go ahead and set those weights down we’ve got about a 15-second break and they’re getting right back into it so throughout the course of today’s workout we’re going to mixing up the weights as we go make sure that you’re choosing weights that challenge you but at the same time allow you to use proper form all right let’s pick up those weights for that next one next set of eight again keep that back straight core tight on this one all the way up all the way down those arms that upper arm try your best keep that upper arm straight up and down perpendicular to the ground and bring those palms all the way up to your shoulders getting a maximum contraction thank you sure to breathe few more stay under control nice and last one right there nice work all right go down two to go what to say also to listen my backside as well well yeah when you’re holding yourself and you’re using your lower body for foundation you’re gonna feel out there too it’s okay we’ll call that a little bit extra credit hey I like it I like extra credit nothing well there you go nothing wrong with that all right here we are third set let’s get into it guys those weights back up right into it concentrate and let’s begin nice full range of motion all the way up all the way down throughout the course of today’s workout we really want you to focus on what brought you here today to begin with what is it what motivates you what drives you why are you working out and that’s going to be the thing that gets you through this workout without that why last one here it gets harder to finish ah nice okay just one more of this first set of spider curls this one can also be performed with the EZ bar if you have a – – it – those arms lose already starting to feel a little pong nothing wrong with that you know why it’s why I didn’t go to too heavy when we got a look long workout ahead of you okay look at this last set of these spider curls anammox you use those legs help pick up the dumbbells alright let’s hit it last set again nice and under control full range of motion keep that back straight on this one nice really control that eccentric lowering phase no swing on this one just stay under control good you got it your mark almost there stay tough and last one here we go squeeze those biceps up at the top nice job next we’re going to do a killer superset we’re going to go back and forth between a wide grip curl and a reverse curl Plus wrist curl so we’re going to do a set of 12 a set of 10 and a set of 8 working up in weight as we go so starting with your lighter weight doing the wide grip curl so on this one really we’re just pretending like we’re holding on to a bargain with a wide grip on that curl so we’re doing 12 repetitions all the way up and all the way down keeping those wrists nice and straight full range of motion all the way up and all the way down again this is going to be your lightest weight of the three we’re going to go back and forth between these two moves and if you do have access to a barbell feel free to grab it and grab it with a wide grip keep good posture shoulders are back on this one core stays nice and tight got three more a little bend in those knees all the way up all the way down squeezing those biceps up at the top last one is right here and done good okay you can go ahead and set those down next move it into that reverse curl so it’s palms are facing down elbows are in get to the elbows or 90 degree angle and then curl with the wrist complete the curl and all the way back down again set at 12 so a little lighter on this one work up in weight as we go alright next step palms are down elbows are in so come up until those elbows hit a 90 pearl wrists complete the curl and then finish one of our goals and today’s workout is to hit both bicep heads as well as the forearms none of these muscles are getting left behind in this one again stand nice and under control we’re really hitting an isometric contraction once those elbows hit that 90-degree angle and just force it hold that position for a moment while we hit that risk her off again nice and under control not a race on this one today and this muscle building workout good feeling that burn start to kick in alright that’s how we know it’s working it’s just that lactic acid and Armalite muscle fuel that our muscles used he’s going to push past that burn last one I’m using a five pounder and and she’s feeling it Eva yeah this really burns all right so going to set that weight down we have our next set of ten repetitions so move up and wait any weight anywhere between 5 to 20 percent you choose what is right for you and again we’re moving back into those wide grip curls alright let’s get started here and three two one alright nice wide grip control that eccentric portion on the way down making sure to keep breathing good squeeze those biceps up at the top control that negative portion don’t just allow the dumbbells a lot back down halfway through good you got it one wrap into the next every rep getting just that much closer to your goal focus on it would you come here for today kill those biceps building my rep here it is nice and controlled last one squeeze and down I shake those arms loose it’s a quick break moving back into that reverse Plus wrist curl another set of ten adjust your weight accordingly let’s get it started here and five four three two one all right palms are down get that wrist curl in nice full range of motion you always tell your weaknesses are because it gets so much tougher even when you’re using the same weight and that’s alright because that means we’re working on it now to make sure we attack those weaknesses not avoid them not going to get me stronger by avoiding them that’s for sure on this one it’s very important to keep those wrists nice and straight we don’t want spaghetti wrist as you come up on this one good one rep into the next you got it making sure to breathe and control that negative lowering phase you have two more guys right through that burn guys right through it we’re burning to come on you got it we can feel it working ah nice last one here it is here it is get after it boom and finish strong good alright and that was terrible terrible and amazing at the same time how about take those arms loose we have just one last set in this super set going back to those wide grip curls this time just for eight repetitions so this time feel free to bump that weight up don’t be afraid to go heavy you want the want to build some muscle gotta use some real way true here we are okay last set eight on these wide grip curls let’s get it three two one nice and controlled good again pretending like you’re holding onto a barbell on this one so it’ll affect your grip right you’re going to keep those wrists nice and straight pretty much helps it focus on keeping those pinkies up and curled in and not like not allowing your grip to change yeah control the way down and the way up you got it one wrap into the next come on grind through it guys almost there and you have your last one coming up right here last one make it count nice and control and the way down whoo all right the only good feeling good come on guys get that energy all right yep just one more in this superset of the reverse curl plus wrist curl again it’s a set of eight going up and wait on this one maxing it out doing what you can use my power blocks for this one I love these power blocks are adjustable dumbbells allow you to get a lot of different weights in and a small amount of space there’s a link available in the video description if you want to check these out alright let’s get it last set of eight and it palms are down Oh curl and finish strong there it is one of the neck she doesn’t elbows in on this one wrists a nice tight and locked complete that wrist curl and everyone trying your best not to swing I know havoc here orange get tired halfway it definitely becomes more tempting to use momentum just grind through it finish however you got to finish it right here come on what did you come here for guys what is it what’s your goal what are you working on few more here is almost there homestretch on this super set last one ah here it is finish strong ah control the way down nice work good job continuing on to the next superset we’re going to be alternating between forearms biceps twists followed by a kneeling hammer curls so again we’re going to be doing sets of twelve ten and eight starting with our lightest weight for the first set of twelve and working our way out working our way up so we have those palms facing forward gloating curl up until those elbows get to a 90-degree angle curl those pinkies in all the way in curl them back out and then complete the curl control the way down so again up to a 90 pinkies curl in back out complete the curl all under control Reed this one is a great time under tension move when we’re talking muscle building techniques for the biceps all about that time under tension and this really accomplishes that making sure to breathe throughout stay focused concentrate on every little part of this move hit everyone again eliminating any momentum nice full range of motion twelve reps on this first one good you got it one into the next come on your machine you could do this all day long keep grinding them out right here guys you guys you have two more almost there full range of motion okay let’s hit that last one boom pinkies in back and up good okay so for the next one we’re doing that kneeling hammer curl so should be able to go probably a little bit heavier on this one and we’ll go onto our knees and the purpose of coming to our knees on this is it really eliminates the temptation to use momentum and to swing back on this one from the needs it’s a lot harder to cheat basically right so good posture on this one palms facing one another just bring those biceps I’m sorry those dumbbells up to your shoulders and control the way back down again twelve reps on this one nice and under control keep good posture not popping them up right but instead keeping it under control you got it one rep into the next feeling those biceps grow with every rep getting there come on getting closer to that goal with every rep everything you want is at the top of that staircase with every rep or climbing one stair up one at a time come on no elevator up to that goal no elevator my guys just got to put in the work right here last one last one control all right very good set those dumbbells down check out the arms next set set of 10 for each again moving back into those four arm bicep twists shake those arms out not much of a break here we are five seconds getting ready to go it’s show time alright palms are up right into it whoo these ones with the wrist twisting are not my friend today they work do it as one into the next all right working on our weaknesses today a little bit stronger threat by rep fighting through that burn remember you don’t have to listen to that burn that lactic acid kicks in it’s all about that mental toughness that was the halfway point just push and pass here it is push past that that burn you got it one into the next guy is almost there come on right through it good focus on what brought you here today to begin with two more whatever it may be come on almost there I’ll burn into last one right here last one finish strong oh nice work nice I like it alright I’m gonna move up and wait for these hammer curls on this next one you choose that wait that’s appropriate for you again don’t be afraid to go a little heavier on these hammer curls your hammer curl should be a little bit stronger of a movement than theirs let’s say the forearm twist or some of the other moves were doing today back down to the knees here we are for 10 reps you ready come on let’s go let’s go has set ribery yeah let’s start one two it’s ten reps one into the next control you got it that’s the name of the game today that’s it nice and controlled one wrap into the next still working here we are come on there it is halfway good form no swing right through that burn you got it come on getting stronger every rep what you got let’s see it right here nice almost there and last one finish strong alright just one more set of each of these again we have a last set of eight of the forearm coming tomorrow feel free grab what you need this one’s my last set of hammer curl whoo she’s going up heavy here we go all right there again these little rest periods are totally necessary if you’ve been doing some of our other workout so you use the faster pace sorry but you need these longer rest periods so that your butt muscles can recover from body building muscle building techniques that’s true okay that being said it is time to go though all right here we are curl up twist and finish the set at eight repetitions that said is and no more come on and it’s just that strong you got it again fighting past that burn learning to love that burn because when you feel that burn you know that it’s working halfway point that burn is the feeling of change change doesn’t happen without being challenged muscles are being challenged right now come on you have two more guys you can do it there were easy everybody be fit but they’re not last one right here come on whoo all right feeling good feeling good again I kind of push the weight a little bit here on my last set of hammers encourage you to do the same last set of eight repetition a couple deep breaths shake those arms out getting into position and again it’s eight reps starting at five four three two one zero let’s hit it right here didn’t say it would be easy but it will be worth it well in that work day after day just getting that much closer to your goals come on bones under control you got it squeeze a little more biceps up at the top almost there fights last one fight fight fight hah ah nice fighting there with you alright we’re finishing up with a burnout round we’re going to do zapman curls which is palms up on the way up and down on the way down I’m not going to count any reps we’re going to do 60 seconds we’re going to start off with the highest weight that you can perform four to five repetitions if you don’t have a heavy enough way for that that’s okay just use the highest weight that you have and as soon as you can’t complete any more set that weight to the side immediately pick up your next lowest way and keep grinding a mouth okay hold 65 the full 60 seconds so again not counting any rest just boom boom boom boom boom so we have our heaviest weight here ready to go we can perform and we’re going to burn it out with you we’re going to burn it out with you alright palms are up on the way up and then they’re down on the way down we got 30 set I’m sorry 60 seconds starting in 3 2 1 palms up at the top flip those wrists over and down again getting as many repetitions as you can in this 60 second time period just a complete burnout set doing it everything you got on this one 3 1 into the next when you can’t complete anymore go ahead and set that weight down and move on to your next lowest weight and keep moving good come on everything you got on this one 1 right into the next come on get as many reps in as you can so all mentalness burn out round come on keep it moving let’s go about halfway through guys just a focus on what brought you here today to begin with using the best form you can come on let’s go where yeah has bit Drive where yeah come on thousands maybe millions of us at home doing the same workout feel that same burn you are just give it everything you got no holding back come on let’s go one right in the neck almost there come on all right guys it about 10 more seconds last 10 seconds you got it go go go go go go go go come on finish strong finish strong oh let’s go for 5 4 3 2 1 0 and done high 5 nice work out there guys thank you so much for pushing yourselves with us today if you like this workout you’ve been working out with us for a while we’d encourage you please go check out our patreon page you can find out more about how you can support our mission of keeping these great workouts free and if you enjoyed this particular workout with us today we ask that you please give this video a big thumbs up and subscribe to our YouTube channel that way you never miss another new workout from Hospit make sure to check out has fit calm we have hundreds of free workouts free meal plans and our free complete fitness programs and if you are on Facebook snapchat Twitter Instagram find has bit because we want to connect with you thank you so much for working out with us today spent our privilege I’m coach Kozak and I’m Claudia and we will see you at your next workout

hey everybody\par it’s your personal trainer coach Kozak\par and I’m Claudia and this is a strength\par training and cardio workout this routine\par is broken up into four parts we’re going\par to start with a warm-up\par followed by around our strength training\par then we’re going to get your heart rate\par up with the cardio around and we’re\par going to finish it off with a nice\par cooldown\par the only equipment required for this\par workout is a pair of dumbbells and the\par weight that you use will depend on your\par fitness level I’m going to be doing the\par intermediate through Advanced exercises\par and follow me for those easier\par modifications if you’re ready to go\par let’s get into it\par [Music]\par alright let’s get started with a quick\par warmup the first thing that we’re going\par to do doesn’t require any equipment\par we’re going to do an overhead squat\par we’re gonna get your heart rate up a\par little bit and work on our mobility\par feeder shoulder width apart it’s going\par to put those arms straight up overhead\par now anytime we squat break at the hips\par first and then bend at the knees we’re\par trying our best to keep a nice straight\par line from our fingertips down to our\par hips so while performing this you might\par be a little bit tight totally common we\par are too but as we’re going down we’re\par trying our best to fight that feeling\par and that urge to bend over this way\par right so instead keep that back nice and\par straight\par make sure to breathe we’re just moving\par at a warm-up pace trying to loosen up\par our entire body with this one from our\par shoulders to our posterior and spine\par let’s just hit this one for just ten\par more seconds\par nice keep that back straight core stays\par tight headed a nice neutral position\par four three two one zero\par excellent shake those arms loose we’re\par going to move into a standing arm polish\par so feet are going to be shoulder width\par apart which is going to bend over on a\par 45 degree angle let’s go and swing those\par arms forward with your thumbs down bring\par them out to your side press forward and\par repeat but just going through this big\par swimming motion and again on that swim\par as you swing those arms your thumbs are\par down keep your back straight and do your\par best go and keep your arms in alignment\par with your upper body weight goes back in\par your hips so grab one just to go ahead\par and loosen up and warm up those\par shoulders we are going to work on today\par actually hitting just every single\par muscle group you have in today’s workout\par very efficient workout we have in store\par for you today\par let’s go ahead and hit this one for just\par five four three two one zero\par all right one more in this quick warmup\par we’re going to move into a multi-player\par lunge so let’s hit the ground we’re\par going to get into a high plank position\par or push-up position whichever you prefer\par you call it now let’s bring your right\par foot up outside of your right hand we’re\par going to reach through to your left and\par reach up overhead to your right when you\par repeat this move love this one again\par just as a very efficient move warms up\par multiple muscles at the same time also a\par great one for your mid-back thoracic\par spine mobility I find on this one\par wherever I’m most sore from making my\par previous workouts is usually where I’m\par going to feel it the most anywhere from\par my hamstrings to my back Reed nice and\par controlled again it was just your warmup\par ready for that work that’s ready to come\par switch sides and three two one zero\par let’s step back with that right leg step\par up with the left and let’s begin on the\par opposite side I want you to use this\par warm-up as your opportunity you can also\par get your head mentally prepared think\par about what brought you here today to\par begin with whatever it is is going to be\par the same thing that gets you through\par this workout okay sound what motivates\par you what drives you let’s do this one\par four five four three two one and zero\par excellent oh all right I ended up shake\par it out on always one of my favorites\par okay so next we’re going to get started\par with the superset so we have two\par different exercises if we can go back\par and forth we do three sets of eight\par repetitions right yes three sets of\par eight repetitions of both of them the\par first one is going to be a split squat\par plus row we’re going to need our\par dumbbells for this one I’m going to do a\par Bulgarian split squat which means I’m\par going to have my one foot up on the\par bench\par and I’m going to have I’m going to be\par doing a split squat which means both of\par my legs are going to be on the grass\par on in a split position here actually\par just needs one Dumbo for the first one\par yeah\par Peter shoulder-width apart I’m going to\par have my warm back leg up on the bench\par again clutter is just both feet on the\par ground we’re going to drop that back\par knee to gets to a 90 degree angle and as\par we come up pull back on that elbow and\par row so down and row we’re doing eight\par repetitions\par let’s hit it together starting in three\par two one zero\par keep good posture on this one back is\par straight head is in a nice neutral\par position get your core nice and tight\par again dropping down to back knee which\par is a 90 degree angle you don’t want that\par front knee to come too far over your\par line foot that last one excellent okay\par switch in sides now right into it no\par rest right into that next one all right\par bound I think I got it alright let’s go\par just that back knee straight down and\par this one definitely requires a little\par bit more balance having trouble balance\par and find a focal point for your eyes\par it’ll help you stay balanced nice green\par wine that elbow every time like there’s\par a string attached to that elbow last one\par all right nice okay so we do need your\par second dumbbell for the second exercise\par in this superset we are going to do a\par reverse curl plus shoulder press so\par palms are facing us elbows are in we’re\par going to curl and then press overhead\par and reverse it down reverse curl to it\par one two three four sit together a traps\par ready begin\par one two three four excellent one two\par three four and you’ll see as we go\par through today’s workout it’s designed in\par such a way allow one set of muscles is\par working the other is resting so well\par we’re not going to take very long breaks\par in between for instance right now our\par legs are resting and our back is resting\par well our shoulders and biceps are doing\par right you got it\par keep it up good posture on this one\par slight bend in those knees\par that’s one all right very good okay so\par we’re going back to that split squat\par plus row you decide which variation is\par right for you whether you have your back\par leg up a little bit harder or both feet\par on the ground\par all right let’s drop that back knee\par straight down two three two one begin\par down pull back in that elbow\par excellent work so I need a little warm\par now feeling good breathe any of these\par strength training exercises you always\par want to breathe in on the easy part and\par breathe out exhale on the hardest part\par of the move last one right here guys and\par we’ll switch inside all right\par go switch it up and right into it like I\par said eliminating that down time again if\par you can’t quite go all the way down to\par it back knee it’s a 90 that’s a right do\par the best you can come back get a little\par bit better every time and your\par flexibility mobility will improve to\par more almost there good move all right\par let’s grab that second dumbbell moving\par into that reverse curl plus shoulder\par press get those biceps and shoulders\par real good all right elbows are in and\par three two one begin on that reverse curl\par I really want you to focus on keeping\par your wrist nice and tight and straight\par don’t use what I like to call spaghetti\par wrists right but instead keep those\par forearms engaged nice tight grip on\par those dumbbells halfway point nice all\par the way up all the way down you got it\par beautiful combo move here hidden\par forearms biceps shoulders and triceps\par good full range Kim we’re almost there\par breathe last one\par excellent oh goodness\par okay one just one dumbbell for the next\par when we hit that last set of the split\par squat in a row you got it right here\par right into it like I said minimizing\par that downtime good posture drop that\par back knee straight down and begin\par one two good I bought that he’ll stay\par nice and balanced now allowing that\par front knee to come too far over your\par foot you got it one into the next\par breathe last one right here\par alright I’m at that side eight\par repetitions here we go\par and begin nice control taste on this one\par it is a strength training routine so not\par in a big hurry on this one\par good stay balanced find a focal point\par for those eyes I’m the stair at help you\par stay balanced\par last one alright you know more you’ll\par split all right check cross those off\par the list grab that second dumbbell\par reverse curl shoulder press get after\par guys here we are\par elbows are in would you come here for\par today let’s go one two three and four\par get full range of motion nice and\par controlled on this one now using a lot\par of momentum if you need to switch up\par your weight during any point of today’s\par workout start with a heavier weight need\par to go lighter or maybe you started to\par lighten a do heavier whatever it is we\par encourage you to dream why make this\par workout your own good almost there get\par that last one right here\par and done nice all right for the next\par superset we’re going to go back and\par forth between a posterior movement and\par an anterior movement the first we’re\par going to do is going to be a sumo\par deadlift and then we’re going to pause\par one one-thousand and on the way up we’re\par going to pull up on those elbows into an\par upright row four three by eight and then\par we’re going to do a one-arm push-up\par we’ll get to that in a second also for\par three by eight let’s grab some dumbbells\par two of them for that sumo deadlift plus\par upright row our feet are a little wider\par than shoulder width apart going to point\par out on those toes dumbbells are facing\par us I’m going to break at those hips butt\par back pause one one-thousand on the way\par up use those arms pulling up from the\par elbows let’s begin eight reps in three\par two\par one let’s hit it nice full range of\par motion on the way up pulling up with\par those elbows complete stop down there at\par the bottom and we’re trying to go down\par into the point where we get those hips\par parallel to the ground\par halfway get back nice and straight core\par tight really feel those hips stretching\par back there you don’t want to be bend\par over hunched over on this one good when\par you’re pulling straight up from those\par elbows keeping dumbbells nice and close\par to your body\par Ono is a rock liner well that was less\par my thought why it’s okay that’s the last\par one well you’re good taking such your\par dumbbells down we’re doing a one-arm\par push-up claudi’s going to do it from the\par wall it’s okay\par I’m going to do it from the bench you\par can decide which version is right for\par you from the bench is definitely more\par difficult of course if you’re doing it\par from the wall the further back your feet\par are the harder it is so you can scoot\par your feet up a little closer to the wall\par same thing with the bench okay so one\par arm make sure that arm is in that hand\par is in line with your chest so you’re not\par stretching your head to the wall or the\par bench but instead trying to bring your\par body close to what we’re doing eight\par reps on each side\par you decide which variation is right for\par you and three two one let’s begin nice\par full range of motion this one is\par definitely a tough one not an easy one\par both variations are butt kickers now\par you’re starting to see well we said this\par one is not a beginner routine full range\par of motion and you have one more on this\par side guys good alright switching sides\par now take 8 on that opposite side 3 2 1\par begin trying to come down until that\par elbow reach is about a 90 degree angle\par keeping that core tight back stays\par straight\par you got it want any more almost there\par and last one right here guys\par finish strong we wasn’t good next all\par right those definitely are effective yes\par all right had those dumbbells I got that\par sumo deadlift plus upright row Peter\par pointed out just a little bit here we\par are right into in three two one line\par weight back in the hips and pull up on\par those elbows coming to that day stop\par down there at the bottom and at the\par bottom should really be emphasizing\par putting that weight back in your glutes\par all about the glutes on this one\par excellent halfway points breathe and as\par this workout gets tougher just got to\par keep focusing on that why what are you\par here for what’s your goal what are you\par trying to achieve it’s not going to\par happen overnight\par last one guys the day after day you put\par in the work you can get it nice buns are\par feeling that one yes we like it it’s\par working tribe it’s working a half sweet\par ride all right here we go\par set up your bench or get over to that\par wall right into it\par try not to kick my wife here not your\par goodness all right\par and three two one begin channeling my\par inner rocky over here not quite it so\par that’s just Alone’s level but we’re just\par trying to get better every day guys not\par about being perfect just about putting\par in that work for you more nice keep it\par up keep grinding keep fighting laughs\par line whoo all right switch sides now\par switch sides come on let’s go right into\par it three two one again nice keep it up\par keep that core tight back stays straight\par keep challenging yourself to get that\par full range of motion halfway points\par almost there\par keep working you have one more guy\par that’s one right here\par oh nice work nice okay we got those sumo\par deadlifts next no downtime well that\par chest and shoulders are resting now it\par sounded your legs all right let’s go\par feet are nice and wide you laughs one of\par these\par let’s hit it and begin down one\par one-thousand pull\par repeat you got it guys what’d you come\par here for what’s your wife stay focused\par on it breathe\par hold on those elbows you got it putting\par in the work right here right now to\par achieve those goals\par not going to come to you on accident not\par going to wake up one morning and they’re\par there it’s all about that day after day\par grind that’s what you’re doing right\par here keep it up breathe guys you have\par last one right here\par stay strong boom woo\par all right here we are last set of these\par one-arm push-ups think you’re kicking my\par butt that’s alright I know they’re\par working in position and let’s begin in\par three two one get after it nice full\par range of motion stretch that chest you\par got it stay top guys these are tough but\par you’re tougher three more almost there\par all right last one boom done what that’s\par nice all right guys you got it you got\par it\par and begin especially top afternoon\par shoulder workout we did last night\par that’s all right we’re hurting – guys\par you’re not alone keep fighting through\par it we’re right there with you you only\par have two more after this almost there\par finish strong excellent nice job all\par right so the next superset we’re doing\par is either a clean and reverse lunge or a\par clean to a front squat followed by\par tricep pop-ups you’re going to need both\par of your dumbbells for the first one\par we’re going to do 12 repetitions so it’s\par either six on each leg if you’re doing\par the reverse lunge or 12 squats in total\par so feet of shoulder width apart go ahead\par and swing those dumbbells back behind\par you and as you swing them up curl up and\par drop down they come back down and then\par you’re going to drop down we’re doing 12\par reps let’s do it together and three two\par one begin and you decide which variation\par is right for you either way we’re\par dropping those hips back dropping those\par knees to a 90 degree angle if you’re\par doing the reverse lunge variation I want\par you to try your best not to bounce that\par back knee off the ground but instead you\par can just go ahead and kiss it or stop\par right before that knee hits the ground\par and if you’re doing my variation make\par sure you’re keeping those knees out on\par the front foot and your core nice and\par tight guys only have two more nice come\par on keep it up legs are feeling it feel\par so good last one and done nice okay\par dropping those dumbbells you don’t need\par them for the next one\par we’re going to go down to the ground\par into like a high plank position or\par push-up position Pilate is going to do\par this one from your knees I’m going to do\par this one from up top on my feet with the\par top one I want you to place those hands\par in front of your face so they’re out\par your hands and arms are out in front of\par you\par now elbows are going to stay in as you\par drop those elbows straight down and back\par up using your triceps only eight\par repetition to this one let’s get it\par going in three two one and begin again\par keep those elbows in don’t allow them to\par flare out this one is a great one to\par isolate those triceps I have to let the\par chest your shoulders intervene and help\par out no shame and drop into your knees if\par you have to this is not an easy move\par keep it up a few more almost there don’t\par hold your breath and this is your last\par one right there\par excellent job all right I’m not up my\par weight just a little bit I’m he’s a\par reverse on these Queen plus reverse\par lunges alright let’s get it going\par about twelve reps in three two one swing\par those don’t go back and up good again\par what those triceps are resting our arms\par biceps legs are all working three great\par total body workout today no muscles left\par behind and Claudia said that a few weeks\par ago it’s my new favorite man I want to\par steal it from him that’s fine you can do\par it keep breathing guys you got it one\par wrap into the next keep fighting you got\par it remember those who think they can’t\par and those who think they can are both\par right you have one more which one are\par you today come on\par last one Axl ooh all right set those\par down moving right into those pop ups you\par look a little down time come on up into\par that high plank position\par we got eight reps in three two one right\par into it control both the descent and the\par way up at ascent so we’re not just\par flying down underwear elbows it jumping\par up but I really want you to feel that\par contraction\par that time under tension of those triceps\par yes it makes it harder but it also makes\par it way more effective what’s the point\par of working out if it’s not going to work\par you guys you have one more that’s it\par come on\par boom who’s nice we got one more each of\par these come on let’s go keep that energy\par up guys\par keep that energy up all right I guess\par I’ll push them hit that pause button\par just keep moving right here with you\par swing those dumbbells back in three two\par one get after you got it one into the\par next come on\par pushing yourself guys nobody else can do\par it for you so all you it’s all mental\par just getting that much stronger with\par every rep focusing out what brought you\par here today to begin my point what is it\par why are you here trying to get stronger\par lose weight to get a sports team you’re\par trying to make whatever it is we’re just\par trying to kick butt it life put in that\par work right here come on Tim we’re almost\par there fuck you the end last 100 I\par thought that five penny yeah\par hold on I increase as well we got one\par last side of these pop-ups let’s go get\par after guys you got it you got it\par and three two one begin come on here it\par is right here last set guys never said\par this is going to be easy but it will be\par worth it for easy everybody be fit and\par it wouldn’t be so splash that’s the\par halfway point but it’s not easy not easy\par at all but you’re here you’re fighting\par you’re putting in the work keep it up\par almost there last one there it is ah\par nice job all right we have an upper body\par superset coming at you max we’re going\par to go back and forth between a pulling\par exercise and a pushing exercise first\par we’re into a self-supported dumbbell row\par feeder staggered pulling back on that\par elbow one dumbbell at a time three sets\par of eight and then we’re going to three\par sets of eight of a Pike pushup let’s go\par ahead and get started on that\par self-supported row I’m going to go a\par little bit heavier on this one if you\par have heavier weights generally one that\par you\par a little bit heavier on all right so\par we’re going to do eight repetitions\par feeder staggered with a bend in those\par knees and put that opposite hand behind\par your back back stays straight bent over\par around a 45 degree angle pull them back\par in three two one let’s hit it for eight\par repetitions full range of motion breathe\par on back on that elbow nice keep it up\par qumar to that back and core straight\par last leg perfect alright switching sides\par opposite side now you got it again core\par stays tight and begin and this one we’re\par try not to use momentum want your whole\par body to just be stabilizing not moving\par around or shaking to more work in that\par cores engaged last one boom right there\par okay so we can set the dumbbell down\par we’re moving into a pike pushup I’m\par going to do an elevated Pike pushup so\par I’m going to actually use my bench where\par Claudia is going to do this one from the\par ground they’re both tough this is very\par similar really very similar like a\par handstand movement on this one we’re\par going to have our fingers facing one\par another we’re going to come up on one\par leg and I want you to scoot up and look\par back at that back leg in that back foot\par now we’re going to drop straight down\par and come straight up for eight\par repetitions starting in three two one\par that’s it trying your best to get full\par range of motion on this one and if both\par of these moves are too tough for you\par today you can just go ahead and do a\par traditional push-up and work your way up\par to this you decide which variation is\par right for you\par can I keep coming back I’m going to get\par better every time you repeat this\par routine last one nice all right coming\par up slow and I want you to pass out all\par right let’s grab that one dumbbell those\par self-supported rows make sure using your\par legs that helped pick up that dumbbell\par feet are staggered eight repetitions and\par three two one begin full range of motion\par back stays nice and straight on this one\par pull back from that elbow anytime we’re\par doing a row you’re pulling back will\par give a string attached to that elbow\par almost there last one right here there\par it is nice again nice and controlled on\par both the pull and the way down don’t\par just let that dumbbell fly down if\par you’re doing that then your weights too\par heavy and begin breathe nice and\par controlled all about that time under\par tension getting stronger with every\par repetition you can feel that strength\par coming\par qumar almost there excellent all right\par set that dumbbells down back into those\par Pike push-ups while your back is resting\par let’s work those shoulders triceps chest\par into position fingers are facing one\par another up on one leg or two you decide\par which is right for you well drop it\par straight down and begin full range of\par motion again anytime we’re up in one of\par these positions like this it’s very easy\par to hold your breath make sure you are\par breathing focus on it breathing in\par breathing out you got it chin we’re\par getting stronger every rep right here\par nice okay we’ve got two down we got one\par to go of each one let’s get a tribe\par let’s go ahead and say tribe where yeah\par where yeah right here getting stronger\par now getting stronger now here we are\par feet shoulder-width apart back is on a\par 45 and let’s begin pull back on that\par elbow you got it core stays tight no\par twist on this one just really emphasize\par keeping that core nice and tight to Mars\par back stay straight last one excellent\par work alright last eight of these last\par eight let’s get it let’s get it hand\par begin you got it right here remember\par you’re only in competition with yourself\par just want to beat that you from\par yesterday getting a little bit better\par every day look in the mirror that’s your\par competition\par last one guys right here come on nice\par all right all done with these let’s hit\par that last set of push-ups you got it\par right here stay strong through this it’s\par all mental right now it’s all mental\par optical he’s so easy to quit or hit that\par pause button but you’re stronger than\par that you’re pushing through let’s go\par push through it three two one let’s go I\par want you to impress yourself today with\par how well you did here it is full range\par motion all the way up all the way down\par grind through it grind through it you\par got it\par read two more guys almost there\par last one ah oh that’s it nice work\par alright so the next superset is going to\par be a superset between a squat plus a\par high pullback in either a leg raise or a\par knee raise plus a dumbbell chest press\par you’re going to need both dumbbells for\par both of these exercises we’re doing\par three sets of each of them at a\par two-piece feeders shoulder-width apart\par ground drop those weight back in your\par hips doing a traditional squat dumbbells\par at your side and as you pull up pull\par those dumbbells up bring them up and\par pull back for eight repetitions let’s\par hit it great two one you got it use that\par power from your legs to help propel\par those dumbbells up and when they get to\par the top\par boom bring those elbows up and pull back\par you’ve got chest level that we’re\par pulling them up to exactly keep that\par core tight back stays nice and straight\par on this one almost there you have one\par more guy last one good okay we’re gonna\par take these dumbbell to the ground with\par you it’s going to lie down flat on our\par backs and legs out straight in front of\par us we’re going to do a chest press at\par the same time either doing a leg raise\par or a knee raise you decide which\par variation is right for you here we are\par in three two one good nice full range of\par motion on this one\par try not to rest your feet in between you\par got it nice and controlled breathe\par halfway through this one\par full range of motion on that press but\par at the same time not bouncing your arms\par up off the ground guys we have one more\par last one right here\par excellent alright let’s come back up top\par of some squat pullback\par these are shoulder-width apart we’re\par using those legs to generate power on\par this one here we are\par three two one weight back in the hips\par elbows come up pull back you got it one\par right into the next come on your\par powerhouse power factor you can’t be\par stopped can’t stop won’t stop right here\par you got a button to the end just come\par this far today few more now is not the\par time to quit last one oh you got it okay\par we’ll move back to the ground we can\par tell this one’s working don’t forget\par change doesn’t happen without you being\par challenged alright ladies are out\par straight to start keep the leg straight\par or bent you decide three two one and\par begin nice\par that’s what’s really working that\par anterior chest shoulders and your ass\par nice full range of motion you’re having\par trouble your lower back arching on this\par one then bring your head up off the\par ground and make it a little more\par comfortable on that lower back qumar you\par got it almost there last one\par excellent okay one more of these guys\par that’s it just one more of each right\par here right now\par increase my weight just a little bit all\par right you choose wait that’s right for\par you customize this workout to your knees\par you guys last set of these three to one\par right into it right here again think\par about what motivates you what brought\par you here today to begin with I’d sit\par focus on that why I focus on that goal\par every rapid just getting that much\par closer you got it\par three two more almost there use those\par legs weight back and lift big pie no\par okay get this last set chest press plus\par leg or knee raise and you got it right\par here and three two one zero\par has to sit right here stay focused what\par motivates you everything you want all\par your goals all at the top of that\par staircase every workout every rep it’s\par just taking one more step closer to\par those goals up with the diagram to mark\par here’s it’s almost there\par last one stay strong nice all right\par throughout the course of today’s workout\par Claudia and I can be performing\par different moves up to you to decide\par which one is right for you first one\par we’re going to do is either a scissor\par jump we’re both starting a stagger\par stance I’m dropping this back knee and\par Claudia is just going to switch those\par speed so you decide if you want to do\par the scissor jump or just the switch jump\par in just switch or are a mix of the two\par whichever one is more challenging for\par you pick it go with it either way I want\par you to stay nice and light on your feet\par we don’t want to hear any big studs if\par you get high neighbors underneath you\par today Idol um to hear you breathe this\par one’s a great one for your overall lower\par body it’s going to get that heart rate\par up you’re doing my version that scissor\par jump make sure you’re not bouncing that\par back knee off the ground\par if you want you just barely touch the\par ground but that’s it nice keep it up\par let’s do this one for 10 more seconds\par filling out heart rate getting up now\par here we are this will work out time four\par three two one zero we’re going to the\par ground for the next one we’re going to\par get into a bear plank position so that’s\par the knees bent hands underneath you on\par all fours those feet off the ground\par we’re going to walk out into a push-up\par position I’m going to push up and come\par back Claudia is just going to do the\par walk out and walk back you decide which\par variation is right for you but\par throughout this exercise as you’re\par walking back and forth\par get that core nice and tight back stays\par straight and when you’re coming back to\par position make sure that you come right\par back into the bear plank and that you’re\par not stretching yourself back right\par because we don’t want you in that\par relaxed state as you go back there back\par here is the place to take a break we\par don’t want that we’re going hard and\par fast today one rep right into the next\par nice this one is working a lot of body\par part from our legs to our core shoulders\par triceps chest all getting hit on this\par one\par keep this one up four five four three\par two one RUP on our feet I’m gonna go\par skater side to side stay nice and light\par on the balls of my feet kicking that\par opposite leg back and I’m doing a\par lateral Juke as you see I’m just\par replacing one foot with the other\par staying light on the balls of my feet\par and just going as quickly as I can\par either way we’re both focusing on\par returning our energy back into the\par ground so we’re not like rock where\par we’re slamming into the ground but\par instead would stand light on a ball four\par feet and jump in here just bring it up\par as soon as we’re starting to make\par contact\par nice one of the neck you guys are doing\par great keep it up\par that a SUP good that’s it this one for\par just ten more second almost there\par the in light stand light five four three\par two one zero\par back to the ground we go I’m gonna go\par bear plank box walks glad he’s going to\par do side to side high plank watch where\par I’m going to actually from this bear\par plank position walk forward and back\par side to side draw on a nice little\par square where Claudia from that high\par plank position it’s just gonna walk side\par to side either way we’re focused on keep\par in good form while in this position best\par we can focusing on breathing back stays\par straight any time we get down here one\par of these plank positions it becomes easy\par to forget about our breath and to hold\par it whatever you do do not hold it you\par will regret it good keep it up if you’re\par going in them if you’re doing my version\par let’s switch sides if that happens to\par side now go ahead and hold it out guys\par stay tougher\par stay coughing breathe good\par fighting through that burn get a lot of\par muscles hit at the same time on this one\par you’re not imagining things keep it up\par stay tough here for ten more seconds\par almost there good core stays tight back\par stays straight fighting fighting\par fighting let’s do this one four three\par two one zero\par up on a feet we’re going to go either\par broad jump plus hot back or hop forward\par hot back some differences I’m getting\par one big power jump and then I’m popping\par back difference for me is I’m just\par beginning as an imaginary line I’m\par popping back and forth over that line\par either way against and light\par returning that energy back into the\par ground you’re doing that broad jump make\par sure that when you land putting your\par weight in your hips good I keep it up\par guys\par those legs are starting to feel it\par starting to feel good all right that’s\par how we know it’s working guys are doing\par excellent keep it up that’s it this one\par for just 10 more seconds don’t stop come\par on keep it up keep it up keep it up four\par five four three two one zero nine we’re\par getting down on the ground for the next\par one we’re getting into a high plank\par position\par going to a high plank elbow to knee so\par you’re going to bring that knee out and\par to the side all one side at a time\par starting with the right side Claudia’s\par doing this move from her knees where I’m\par going to do this move up on my feet you\par decide which variations right for you\par but don’t just bring the knees straight\par in set up out to the side to that elbow\par and notice I’m adding a kickback to mine\par so I’m bringing my knee to my elbow and\par I’m kicking straight back with my heel\par you decide which variation is right for\par you anyway keeping that core nice and\par tight if you can’t quite get your elbow\par all the way all the way to your knee\par that’s okay just do the best you can\par come back get a little bit better every\par time you come back and repeat this\par workout and if the kickback is too much\par for you guys that’s okay leave it out\par and then just bring your daughter to\par your knee opposite side as always we\par just encourage you to make this workout\par your own don’t stop moving definitely\par not you got to go to an easier\par modification but don’t give up don’t hit\par that pause button no breaks let’s go\par we’ll just fight into the finish keep on\par moving remember what brought you here\par today to begin with to begin with what\par is it\par use it focus on it come\par we’re you guys make sure to keep a\par slight bend in your elbows we’re hitting\par this one for just five more seconds and\par four three two one zero\par okay we’re up on our feet hitting those\par legs max we’re into a 180 squat so start\par the feet shoulder width apart hands out\par to your side and squat back sit down\par reach down one hand look up as I come up\par I’m gonna jump cloudy’s doing the same\par move but she just isn’t going to do the\par job you decide which variation is right\par for you either way it’s a good mobility\par working on this one as well for your\par thoracic spine the middle your back put\par your weight back in your hips sit down\par trying your best of your feet flat on\par the ground and not totally bending over\par at your waist but instead using those\par hips sitting down with a flat back\par looking back at that hand looking up at\par that hand keep it up guys come on\par fighting through your machine you can do\par this all day long if you believe it’s\par true it will be true come on don’t give\par up right here right now ten seconds on\par this one almost there breathe and five\par four three two one zero\par excellent moving on over again – sorry\par bear my cup down there bear plank\par position my legs are on fire people so\par I’m going to bear plank position\par Claudia’s going to be I think my knees\par we’re going up and down all turning from\par a high plank to a low point position you\par decide you want to be on your feet or on\par your knees\par either way let’s alternate which side\par you start with every time so don’t just\par keep going the same circle that’s right\par so see I’m using my right arm and down\par with my left and then back up with my\par left and switch keep that core tight\par back stay straight and as always keep\par moving guys you can do it you can do it\par got to believe it come on push them\par through\par what you got what you got so I’m working\par a lot on different muscle groups through\par legs chest shoulders triceps abs feel it\par lower back easier to find a month most a\par group that it isn’t working at this\par point we feel it it’s okay now we know\par it’s working just keep going for five\par four three two one wrap on our feet we\par do a runner’s step back or runners skip\par please start slowly with the park one\par leg steps back touch the ground I’m\par gonna bring one knee up and return and I\par am going to do two different variations\par for you so for this one you’re not going\par to do this is the skip here’s going to\par bring your your knee up if that is too\par much for you to sue step up and then\par back down step up and right back down\par and form is variation bring that knee up\par as you drop back drop that AAPIs back\par knee so it’s about a ninety degree angle\par big power right back up one ninth of a\par next let’s switch sides and three two\par one opposite side\par oh come on let’s keep it up there guys\par our legs are I’m so here just like yours\par are stationary legs fit generally burn\par it up we can feel it everybody right\par there with you burning through it give\par it everything you got dog fight with\par this guys come on we’re yeah advertising\par let’s see it good good posture back stay\par straight as you bend over nice\par let’s go 5 4 3 2 1\par there we go crab position point those\par fingers back just drive off our heels\par pick yourself up now one arm to start\par head you keep this elbow in\par let’s reach back while driving our hips\par up alternates side I’m going to take a\par rest down coach Kozak is not so on this\par one you decide if you need to rest your\par hips in between reps or not we’re not\par just going straight back we’re going\par back and over that opposite side\par shoulder come on go ahead and alternate\par sides what authority is going to go\par ahead\par join them you opening time all training\par as well my apologies go golden a knee\par reaching back across that opposite\par shoulder nice and controlled come on\par what do you guys got to see it put all\par out there once you have control beat it\par up a little bit one wrap into the next\par right hand breathe this is it right here\par is what you came here for\par make it count make it count everybody\par push yourself because nobody else can or\par will do it for you pull all out there\par come on no regrets just everything you\par got good pick this one for just ten more\par seconds almost there let’s go come on\par right there with you we’re burning we’re\par hurting push past it we’re stronger than\par that burn and five four three two one\par zero\par nice work all right all right let’s get\par out and do it quick little cooldown foo\par legs are on fire hopefully a few minutes\par Oh was good as mine are now shake them\par loose bargain allow that heart rate to\par come down nice and slow couple little\par mobility moves who’s that up keypad\par we’re going to do a chest opener\par let’s start by interlacing or\par interlocking our fingers behind our back\par and our hands behind our back\par now let’s draw shoulders back as well as\par pushing your chest forward\par so stretching your shoulders and your\par chest bring your hands up and the back\par could get more of a stretch if you\par really need extra stretch you can bend\par over bring those arms overhead pull\par those shoulders back as you stretch\par breathe just hold this one four five\par four three two one come up slowly if\par you’re down all right max let’s do an\par upright row plus upright external\par rotation and start your palms facing you\par pull up from your elbows and now let’s\par rotate those hands back and reverse it\par so it’s one two three four just like\par that repeat this sequence your little\par shoulders getting a nice little stretch\par my shoulder there beat up it’s amazing\par how after workout like that something\par like this you can really feel it’s just\par to help you well.one allow your heart\par rate to come down slower so you don’t\par pass out but then also to improve your\par mobility to joints your shoulders\par excellent do this one four five four\par three two one zero\par all right let’s do one last move I\par promise we’re going to do a cool-down\par move to Street gain flexibility in your\par back side you tell I’m still hurting to\par that workout so slight bend in your\par knees let’s bend oh we’re going to do a\par toe touch the best you can now if you’re\par just too right here today that’s okay\par point is to come back come back keep\par repeating it getting a little bit better\par every time and you’ll find that as you\par hang out here down here longer your\par flexibility and range of motion will\par improve breathe nice stretch little\par point where it feels good until nice\par dress but not to where you feeling pain\par we’re starting to pull anything\par okay let’s hold this 1 4 5 4 3 2 1 0\par nice and slow and that’s it you made it\par excellent work\par excellent work to you guys out there you\par like this workout you can work in all of\par this for a while and you’re starting to\par see some results we encourage it you\par please go check out our patreon page\par where you can find out how you can\par support our mission of keeping these\par great workouts free and if you enjoy\par working out today we ask that you please\par give this video a big thumbs up and\par subscribe to our YouTube channel that\par way you never miss another workout in\par Hospice make sure to check out has\par sitcom for hundreds of free workouts\par free meal plans and our free complete\par fitness programs if you are on Facebook\par Twitter snapchat Instagram please find\par Hospit because we want to connect with\par you thank you so much for giving us the\par pleasure of suffering through I mean\par working out with you today I’m coach\par Kozak and I’m Claudia and we will see\par you at your next workout\par

\par let’s begin with the warm up I’m going to\par start with a faux jump rope and I’m\par going to start with a run in place but\par also moving my wrist is if I was using a\par jump rope we’re both going to stay\par alight and on the balls of our feet\par making nice light ground contacts so\par throughout the course of today’s workout\par you’re going to choose which variation\par is right for you I’ll be performing the\par standard variations and I will be doing\par the easier modifications make sure to\par breathe and stay nice and light on your\par feet you don’t want big pounding noises\par we want to be a bouncy ball not a rocket\par also throughout the course of today’s\par workout we’re not going to count any\par repetitions so it’s going to be up to\par you to move at a pace and you feel\par comfortable with and getting as many\par reps in as you can in a lot of time\par period purpose of today’s warm-up is to\par get your heart rate up go ahead and\par increase that overall core body\par temperature and we’re going to get a\par little mobility working at the same time\par go ahead and breathe let’s hit this one\par for just 10 more seconds again this is\par just the warmup\par right we got plenty of work coming up do\par this one four five four three two one\par and zero next we’re going to move into\par an arm raise plus near a so at the same\par time bring alternating knees up swing\par those arms down and swing those arms up\par palms are facing in at the same time\par that knee comes up go and bring both\par arms up overhead\par it’s a great one also for your shoulder\par mobility loosen those shoulders up got\par plenty of upper body included in today’s\par workout is going to help you get through\par it that knee up nice and high trying\par your best to get your arms all the way\par overhead good again moving at a pace\par that you feel comfortable with whatever\par that is whether it’s much faster than us\par right now or much slower\par again we’re going to encourage you to\par make this work out your own throughout\par the course of the whole workout do this\par one for just ten more seconds keep it\par moving use this warm-up as a time to get\par your mind what right and to focus on\par what brought you here today to begin\par with what are your goals and what is it\par that’s motivating you four three two one\par zero\par all right we’re going to move to the\par floor for the next one we’re going to\par get into a high plank position for a\par push-up position\par I’m going to take your right foot step\par it up by your right hand we’re going to\par a multi-planar lunge and wrap around\par bring your right arm up into a why race\par and then wrap it around look at that\par hand as it comes back and back down to\par the floor again why race and then as you\par wrap that arm around once you look at\par that arm as it comes all the way back\par and then back to the floor\par moving at your own pace nice and\par controlled go ahead and go through that\par sequence this is a great one for some\par thoracic spine mobility shoulder\par mobility your hips are getting loosened\par up on this one accomplishing a lot with\par just one move going all the way through\par this entire sequence continue on this\par side four five four three two one zero\par okay step your right leg back left leg\par up forward and let’s repeat now on the\par opposite side y rays and then wrap that\par arm back as you look at your hand back\par to the ground and repeat go all the way\par through the sequence again using this\par time to focus on what brought you here\par today to begin with something made you\par click on that on this video and start\par this workout today it’s gonna be\par important that you keep that at the\par front of your mind throughout the whole\par workout three let’s do this one four\par five\par four three two one and zero done all\par right everybody\par that is the end of the warmup\par no we’re not done we’re just getting\par started this will work out that time to\par get into it so again for each exercise\par we’re going to do four rounds twenty\par seconds of work followed by ten seconds\par of rest and that 10 second rest time is\par going to go by what it is all right\par first move today is going to either be a\par tiny wide March or a high-knee run in\par place\par you decide which variation is right for\par you either way get those knees out to\par the side you’re in a nice wide stance\par uh-huh here we are 20 seconds many reps\par as you can and 5 4 3 2 1 It’s Showtime\par folks let’s do it\par I like to have my hands out to the side\par cuz that just kind of keeps me honest\par and maybe early did I get my knees all\par the way up cause it normal already\par filled it oh yeah second step on the\par first one almost there alone three two\par one break oh yeah this is a brutal to\par start with yeah I mean I’m not doing\par what you’re doing but I can still feel\par it\par oh we’re gonna feel this one for sure\par here we go three two one let’s go number\par two let’s get that energy up all about\par that positivity today just a positive\par mindset from beginning to end\par come on keep it up keep it up he’s out\par nice and wide\par hi you got five seconds almost there\par three two one great ah-oh two down two\par to go play that’s ones getting those\par legs kick it right from you guys really\par on my glutes\par – all right three two one let’s go let’s\par do it guys come on\par halfway done with this one we need to\par burn I remember it’s all mental it’s all\par in your head come on keep it going\par you’ve got nice and high alright and\par three two one break all right three down\par one to go\par we go all right we started off with a\par killer today all right here we go last\par one and three two one let’s go let’s do\par it what you got your last twenty seconds\par come on and then you won’t see this one\par again come on\par so this strong on this one guys come on\par keep it going keep it going driving me\par I’m gonna go almost there\par and three two one and break Louie all\par right that’s all good we’re going to\par move to the floor for the next one we’re\par going to get into a prone position their\par arms on front of us we’re going to do a\par skydiver pullback so I’m going to bring\par my legs up off the ground and my upper\par body off the ground I’m going to pull\par back on my elbows now Claudia’s going to\par do the same move but she’s going to\par return an arrest engage being in between\par reps all right here we are\par and three two one let’s get it going\par again I’m just keeping my feet up\par throughout the whole move as well as my\par upper body pulling back on those elbows\par every repetition squeeze that back this\par one doesn’t look like much but it will\par kick your butt faster all right in three\par two one and break excellent oh this\par one’s working your entire posterior\par chain yep all the way up and down\par alright coach you better hurry up me on\par two one let’s go oh man those brakes go\par by so fast\par yes they do hold back on those elbows\par every repetition squeezing your back\par muscles you got it\par squeeze those glutes to keep your legs\par up you got it one wrap into the nest in\par three two one and break Karen well do\par down two to go\par you got it guys you got it get that\par energy up like I said from beginning to\par end\par q1 again all right right back into it\par come on let’s go don’t forget to breathe\par I’m burn to hold your breath so be an\par easy one to forget to breathe\par the man that would be here mistake the\par pull back on those elbows every time\par three two one and break alright here we\par are one more three down one to go\par you got a couple of deep breaths it’s\par out he really got time for and to one\par let’s go\par last one right here there it is got it\par out by a set of this one one wrap into\par the next no giving up you’re a fighter\par let’s see it right here come on three\par squeeze those back muscles I never have\par you guys and you have three two one and\par great alright we’re going back to the\par legs let’s stand up for the next one I’m\par going to perform a lateral lunge hop and\par I’m doing lateral Juke so I’m going side\par to side and I’m going to touch the\par ground in between each performing a\par lateral lunge one leg straight where\par Claudia is just going to say more\par upright she’s gonna replace for placing\par one fly on her foot\par alright here we are and three two one\par let’s in it remember you decide which\par variation is right for you either way\par we’re skipping back side to side stay\par nice and light on those feet happens do\par my variation get down nice and low and\par touch the ground with that inside three\par two one and break who reads it a nice\par and quiet on those feet\par that’s it you’re a bouncy ball not a\par racket means you’re putting your energy\par back into the ground all right here we\par go in three two one let’s go oh here we\par go\par put it all out there this one’s working\par that entire lower body your calves\par hamstrings glutes and quads all getting\par hit on this one\par and if anytime you start with the harder\par one and you need to move the Erie here\par feel free to do so\par one great all right that’ll do down\par that’s where to go shake those legs\par whoo lactic acid moving\par here we are next day in three two one\par and begin I decide we danced and nice\par and light getting as many reps in as you\par can hop in side to side channel that\par inner bouncy ball not a rock good right\par and three two one\par break three down one to go\par all right here guys stay tough right to\par the end this is it right here with you\par let’s go three two one last one right\par here come on and it’s just one strong\par can you get you gotta keep breathing\par make sure not to hold your breath keep\par it up keep it up fast feet breathe\par almost there in three two one and break\par nice or moving to the floor for the next\par one I’m going to get into a bear plank\par position so if they see on all fours and\par I come up off of my knees where Claudia\par is going to get into a high plank\par position now we’re going to go side to\par side steps you decide which variation is\par right for you but either way we’re\par moving here in three two one and zero\par kick that leg out keeping your core\par tight add stay engage throughout back\par stays nice and straight I’d stay engaged\par but remembering to breathe through this\par movement yes do not hold your breath we\par have major Madrid a 2-1 and break\par excellent man did not take long for me\par to get my sweat going today oh no warm\par in the gym today but we’re right there\par guys right with you here we go in three\par two one let’s go back guys let’s hit it\par one down three to go as many reps as you\par can keep that core tight abs to engage\par so yes you literally are contracting and\par flexing those ass throughout the whole\par move\par and three two one and break all right\par that’s two down two to go\par again focus on what brought you here\par today to begin with what is it will\par motivate you alright guys it starting in\par two one let’s go third round right here\par today how many can you get right here\par keep that core engaged keep a slight\par bend in your elbows on this one don’t\par want your arms locked out core stays\par tight come on let’s go let’s go let’s go\par keep breathing\par keep moving keep fighting three two one\par and break that’s it three down one to go\par you’ve got guys fighting to the end on\par this one fast feet fast feet we’re going\par to one begin last one let’s go what do\par you got guys put it all out there come\par on focus on what brought you here today\par to begin with it’s going to be the same\par thing that gets you through to the end\par staying mentally tough all day let’s go\par almost there almost there new one and\par break excellent job\par alright we’re standing up we need to\par make our way on over to a wall for the\par next one we’re going to a wall sit\par variation I’m going to get down on the\par wall flat back up against the wall\par these are at a 90 I’m going to do a one\par leg leg extension alternating bring a\par one leg up at a time now I’m going to be\par doing a March where Claudia is doing her\par March we’re going to burn those legs out\par here we are all ready let’s get on that\par wall starting in three two one and begin\par I’m extending it that knee kicking that\par leg out nice and straight and I have my\par core nice and tight I’m bringing my\par knees up best as I can hear it’s okay if\par you don’t have as much range of motion\par as I do but just do the best that you\par can if you get to a point where you\par can’t do either just a three to one\par break this will really get that lactic\par acid burning in the legs you got to\par remember you’re tougher than that burn\par right here right to the wall beginning\par in two one let’s go ten second breaks\par are going to go by too bad\par any time that lactic acid starts to kick\par in\par you just got to remember that’s just the\par energy and the fuel source that your\par muscles use and so you don’t really have\par to listen to that burn or that nerve\par responding to one and brake who just cuz\par it’s screaming at you tell me you don’t\par have any left you’re halfway lie into\par you you’re tougher than that burn you\par right next to the wall into one begin\par come on guys button through that burn\par right here one rep into the next think\par about how good you’re going to feel when\par this workout is all said and done think\par of the consequences if you stop this\par workout and never work out again come on\par it’s not something you watch keep them\par moving three moving q1 break whoo\par three down one to go we’re burnin and\par work her eating right with you\par thousands maybe millions at home doing\par the same workout feeling that are a\par night in two one here we go this is the\par last round\par you are not alone we’re all hurting\par together let’s go have a try pushing\par through together right here with you\par that’s right\par right there rep by Rep every rep can you\par just that much closer to your goal off\par almost there push through come on fight\par to the end and three two one\par break whoo no more of those whoo we’re\par gonna burn out your upper body let’s go\par to the ground next we’re going to do a\par narrow to wide push-up I’m going to do\par it up on my feet\par Claudia’s going to do it down underneath\par wide stance push-up step in step in\par narrow push-up step out step out wide\par push-up back and forth between the two\par for 20 seconds here we are come on let’s\par get it going in five four three two one\par lower your body till both elbows get to\par about a 90 degree angle and then come\par back up the narrow push-up works your\par triceps a little bit more now wide\par push-up hits your chest a little bit\par more you decide if you want to do it on\par your feet or on your knees three two one\par great and if any of these you want to\par start on your feet you have to move your\par knees\par or alternate right there’s no shame in\par that no they not work out your own back\par in three two one let’s go guys\par whatever you do don’t quit don’t stop\par moving don’t give up and don’t hit that\par pause button\par just keep moving let’s go come on we’re\par fighting here with you Brett by rep and\par everything you want it’s at the top of\par that staircase and every repetition get\par you one step closer connect to one great\par aah oh my god ow\par Judah go not only to goes on to I know\par it’s crazy\par three columns of a demonstration come on\par go\par why push up step in step in narrow come\par on guys you got if I can only do three\par in twenty seconds\par that’s okay yeah so no a one that’s okay\par do what you can come on let’s go on in\par three two one\par and right now we only have one more Oh\par your goal for today is to exceed your\par own expectations not to compete with us\par not to keep Pete with anybody else look\par in the mirror that’s your competition\par q1 let’s go here – one make it count\par everybody you vs. you rep by Rep grind\par it out what you got right here\par make it count guys make it count almost\par there I’m up there fighting to the end\par and three two one and break ah excellent\par job okay we’re turning over to our backs\par for the next one we’re going to do a\par little combo move we’re going to go hip\par lope driving off your heels squeezing\par your glutes up at the top return your\par glutes back to the ground now I’m going\par to do a full sit-up all the way up and\par lay down crunch and Claudia is just\par going to do a crunch getting her\par shoulder blades off the ground\par you decide which variation is right for\par you but here we are let’s work that core\par in three two one zero hip up squeeze\par those glutes and then either sit up or\par crunch back and forth between the two on\par that hip up you’re driving off those\par heels\par squeezing your glutes up at the top then\par you decide which ab variation is right\par for you 2 3 2 1 break alright that’s one\par down three to go\par really working the core on this one as\par well as their glutes back to it in two\par one let’s go guys up up the hip okay\par risking your glutes as well as your\par lower back as well we really just\par focusing on squeezing and contracting\par those glutes on a lie getting as many as\par you can one wrap into the next in three\par two one\par great excellent job that’s two down two\par to go stay in it guys all about that\par mental toughness here alright in three\par two one here we go again\par let’s go keep it up remember those who\par believe they can and those who believe\par they can’t are both usually right which\par one are you today you decide only up to\par you gotta push yourself because nobody\par else can do it for you one break\par I actually three downs just one to go\par guys more to go come on say top state\par off alright\par beginning again in three two one\par let’s hit it let’s go no breaks one wrap\par right into the next don’t hit that pause\par button don’t give up just keep moving\par you got this all day every day you got\par it yeah five more seconds nothing can\par stop you four three two one and right\par zero alright we’re up on our feet for\par the next one then I get our heart rate\par up I’m going to do around the world so\par I’ll come eyeballs my feet I’m gonna hop\par forward side backwards and then to the\par side and I’m just doing a one two three\par four like I’m stepping over an imaginary\par line exactly one two three four hot\par lights on whether I’m jumping both feet\par at the same time you decide which one is\par right for you but either way we’re\par moving here in three two once I’m doing\par it around the world\par forward side side and back come on let’s\par go forward side back side\par fast feet fast feet on this one fast\par feet on both of them yeah I feel like\par the light touches on the balls of those\par three three two one break and on these\par next set I want you to switch if you’re\par doing my variation switch which way\par you’re going in your circle doing\par Claudia’s version switch which foot\par steps first here we are three two one go\par which it up let’s go if you have\par neighbors underneath you I don’t want\par them to hear you stay nice and life not\par big pounding noises put your eternia\par energy back into the ground on every\par foot strike three two one great hi\par Ashley whoo two down two to go again\par switching either which direction I mean\par the hurry of my right foot this time\par again which put yourself in first three\par two one go\par either way there’s no give up in you\par you’re a fighter not a quitter let’s see\par it right here yeah everything you got\par fast fast fast that fast\par come on make sure not to hold your\par breath breathe happy happy whoo come on\par dig with it three two one freak faster\par one one starting with my left foot just\par a couple big deep breaths more right\par back in and three two one let’s go come\par on how many can you get it’s all about\par getting as many ground contact and it’s\par many ground strikes as you can in this\par twenty second time period you’re ready\par you’ve got ten seconds left\par that’s it come on push it guys push it\par right there with you\par come on three q1 break back okay down to\par the ground down to the ground we go work\par on our upper body in our core on the\par next one I want to do this one up top\par from a high plank position\par Claudia is going to be on her knees so\par add two tight back is straight look one\par arm up we’re going to punch out in front\par of us so high plank punch out punch\par twist that thumb in that hand\par from palm up to palm down all right here\par we are 20 seconds everything you got in\par three two one and began he’ll do all one\par side at a time so we’ll switch to\par 20-second mark and do your other arm\par keep those shoulders nice and square\par with the ground in the arm and the hand\par is on the ground we keep a slight bend\par in that over one you want that elbow\par locked out we go and we got it three two\par one\par break cool feeling this one in my core\par guy must be working yep\par we’re right there with you look going 3q\par one other side one down three to go\par just think of it this way every\par repetition every point get you that much\par closer to your goal get you that much\par closer to the end of this workout keep\par on breathin just think about how good\par you’re gonna feel when this routine is\par all done and we cross it off your you\par won break ah excellent\par oh do down two to go guys you got this\par all day every day now I can stop you\par three nothing could stop you one here we\par go punch that right side again come on\par let’s go come on e can you get how many\par can you get push that pace guys you got\par it you versus you looking in the mirror\par that’s your one and only competition not\par competing with us or anyone else trying\par to be a little bit better than you were\par yesterday and three two one break all\par right that’s three down one line one\par right here\par whoo I’m dripping with sweat burnt so\par good are you\par q1 let’s go come give as many as you can\par Oh jack\par arm out straight core stays tight and go\par come on breathe fight through guys\par you’re a fighter not a quitter all right\par here prove it to yourself I’ve only got\par five seconds left that’s it that’s it\par four three two one zero excellent job\par we’re coming back up onto our feet for\par the next one\par Claudia is going to do a traditional\par jumping jack where I’m going to do a\par smurf Jack so I’m going to get down low\par and I’m going to stay low while I\par former jumping jack I’m going to wait\par back in my hips\par you decide which variation is going to\par be right for you today I’m going to get\par that heart rate up on this one let’s get\par it moving here in three two one zero so\par if you’re doing the Smurfs Jack we’ve\par just stand down and almost like a\par isometric squat position of the whole\par time you decide which variations right\par for you you’ve been moving and keep\par breathing and you got it getting as many\par as you can let’s go let me to one break\par whoo these are brutal how much any\par mistakes about it I’m right there with\par you guys true and if you need to\par alternate between the two totally cool\par do whatever you got to do to get through\par this set and begin Oh keep moving that’s\par the name of the game you’re not alone or\par right there her and with you no shame\par remember thousands maybe even millions\par at home doing the same routine doing\par that same burn you are ready to go three\par two one great huh let’s go Hospital\par let’s go have to try where you at pouch\par we’re right there with just two down two\par to go\par let’s do it two one here we go again\par come on everything you got remember you\par got to make the mind run the body right\par not the other way around\par your legs are telling you they don’t\par have anything left they’re lying to you\par come on you’re in charge three not your\par legs two one right whoo\par Lonnie done one two go we’re right there\par with you let’s go on if I threw it guys\par you’re a fighter not a quitter starting\par again in three two one\par let’s do it make it count right here\par every rep giving you that much closer to\par your goal what is it what are you\par working towards trying to lose weight\par get more fit just getting better shape\par kick butt at life whatever it is three\par focus on two one top break that’s it no\par more of those we’d go to the floor next\par ladies you get a little break focus on\par that upper body next\par I’m going to move into a bear point\par we’re both going to do a bear plank two\par push-ups so come up onto all fours from\par that bear plank position I’m going to\par hop out jump into a push-up and hop back\par where Claudia is going to step out and\par do a push-up and step back that’s right\par and you have another variation if you\par don’t want to do the push-up then you\par can step out from the very planks drop\par to your knees and bang out a push-up so\par you decide you want to push it from up\par top or on your knees but either way here\par we are let’s have that upper body moving\par and three two one zero\par Taylor total body movement here from\par your shoulders chest triceps core legs\par all getting hit on this one what if you\par do don’t lie your bus to come way up in\par the air and three well to sink you one\par right oh goodness\par one down who agree to go come on try to\par hold you we told you this wasn’t a\par beginner working now open it up a level\par deal guys\par one let’s go back into it definite up\par get a little bit better\par rat by rap coming back repeating this\par workout been a little bit better every\par time\par all right guys when you’re done in three\par two one\par great yeah whoa\par no milord are done you promise those are\par done okay\par silver evil okay we’re moving into a\par reverse lunge Plus twist so step back\par both knees to a ninety twist to the\par opposite side now I’m going to come up\par and perform a front kick where Claudia’s\par going to do a knee raise and then back\par down into the lunge and twist you decide\par which variation is for you we’re going\par to switch halfway through either way\par let’s get it going here in three two one\par step back both needs to go to a ninety\par twist and then either kick it or near a\par so all your weight is on that front lead\par leg really throughout this entire set\par you’re not taking them break to set both\par feet down entirely one wrap into the\par next Q one\par great accident whoo okay so we’ll switch\par legs on this one one leg gets arrested\par while the other leg is going back in\par three two one here we go\par and twist engage those ABS in your core\par and that’s alright if you’re a little\par wobbly I am to get that balance right\par get it together it’s been a tough\par workout yeah like you definitely feeling\par it oh yeah not at 100% that’s for sure\par whoo grind it out to one break ah nice\par how it doesn’t help that I have a pool\par man\par gathering here yeah don’t flip all right\par green 3q1\par let’s go I remember guys it’s not about\par being perfect it’s about giving it your\par all rep after rep doing the best you can\par just in competition with yourself every\par rep getting yourself just that much\par closer to your goals three no sir two\par one break wow that was really hard for\par me holidays are burning here we are last\par one guys laughing and three two one here\par we go that should make this last one\par counter we’re hurting – guys come on\par many as you can get that’s 20 reps or\par two reps whatever it is make it count\par come on let’s go let’s go let’s go oh\par goodness all right there with you grind\par it out guys yeah right in three two one\par and break oh nice for the next one we’re\par going to get your legs a little wider\par than shoulder width apart toes are going\par to be pointed out we need a slight bend\par in those knees we’re going to do a\par posterior swing take your hands swing\par them between your legs press your hips\par back behind you swing those arms up\par overhead as you bring your hips forward\par Claudia’s just going to come up onto the\par balls of your feet and I’m actually\par going to jump so arms come between the\par legs and then I’m jumping overhead\par Claudia’s just raising up on the balls\par of the feet you decide which one is\par right for you that’s when it’s all in\par the hips yep here we go in three\par two-one-zero so slight bend in those\par knees drive those hips back behind you\par on this one and then drive the hips\par forward as you stand up big and tall you\par decide if you need that jump or if just\par coming up onto the balls of the feet is\par enough for you today to one break good\par this was all about that posterior chain\par that means hamstrings glutes and lower\par back on this one whoo all right\par beginning again in three two one let’s\par go keep breathing whatever you do do not\par hold your breath stay focused on what\par brought you here today to begin with\par whatever that motivator is is going to\par be the same thing it gets you through to\par the end stick with it\par three two one break ah nice Oh halfway\par down two to go\par right there guys right there well\par goodness getting closer to the end with\par every single rare three two one here we\par go\par that’s it drive those hips back behind\par you should be feeling a stretch in your\par hamstrings and your glutes at the bottom\par as you press those hips behind you keep\par your back straight on this one dry those\par hips back like you’re trying to reach to\par one break good like you’re trying to\par touch your butt to that wall behind you\par pressing those hips back those arms are\par only along for the ride coach Kozak says\par on that swing glad you got right you won\par let’s go come on make this line make\par this last one count everything you got\par one rep and into the neck let’s go\par you’re a fighter not a quitter\par prove it to yourself right here whoo\par five more seconds almost there three two\par one right high actually yeah we’re to\par the floor for the next one let’s hit\par that core hit those ads going down to\par our back side go ahead and rest on your\par forearms as you get your upper back up\par off the ground I’m going to have my legs\par straight on this one I’m going to\par my knees bent at a 90-degree angle we’re\par gonna do a lying leg twist legs under\par control are going to twist from side to\par side this one is not a race you’re going\par to keep those abs tight as we swing\par those legs from side to side again under\par control and three two one zero\par nice and controlled I know we’re doing\par 20 seconds\par but again all about the control on this\par one breathe core stays tight little bend\par the knees we’ll make it a little easier\par and three two one break oh this one’s\par hitting that core share extra emphasis\par on those obliques all right in two one\par go get it again that’s it one rep right\par into the next staying nice and under\par control\par hoo-wee and going to about 45 – 45 you\par don’t have to go all the way down on\par this one I actually prefer you not to\par three two one break whoo this one’s all\par about that time under tension on your a\par tight so you don’t want your abs ever\par relax on this back in and three two one\par here we go another 20 seconds remember\par it’s not about being perfect that’s just\par about that effort giving it everything\par you got throughout every repetition whoo\par and all those small steps that going to\par get you to your goal five more seconds\par guys\par come on fight through it fight through\par that burn – one\par break5 one more to go\par that’s it one more hurting with you has\par to try we’re in it together right to the\par very end who won here we go last one of\par these make it count\par everything you got do what you can’t\par right here do what you thought you\par couldn’t do do what you can to I like\par that one when I stole from Casey nice\par though come on keep it going all right\par guys five more seconds keep it moving to\par the ABS stay tight and\par me too one and all done with that one\par all right those are all done that’s the\par good news\par one more exercise to go all right I’m\par gonna level with you guys this last one\par is going to take everything you have but\par we got to stop when we’re done we’re not\par going to stop when it hurts last thing\par we had today is a burpee plus hip change\par Claudia’s going to do the modified\par Burpee I’m going to do the traditional\par we’re squatting down weight back in her\par hips I’m going to jump back jump forward\par and then we’re coming back up we’re\par going to go hip change hip change back\par to square back down\par same drill 20 seconds on 10 good this is\par it give it everything you got right here\par don’t quit what a Hertz quit when you’re\par done let’s hit it in five four three two\par one let’s see it guys come on everything\par you got right here put it all out on the\par line this is what you came here for\par think about what motivates you what is\par it\par what are you working towards getting\par closer whether every single review one\par and break that’s it that’s one dough\par only three to go think about how far\par you’ve come\par think about this is it right you’re only\par three three two one let’s go hit it\par we’re hurting too guys you are not alone\par know everybody in the has we tried is\par burning right now but we are in it take\par out there guys and it’s in again three\par two one and break two down two to go\par come on this is a let’s see a guy big\par deep breath and we’re back in it\par three two one break come on time to\par exceed your own expectations every time\par comeback getting a little bit better\par every rep getting just that much closer\par to your goals what is it what are you\par working towards three\par q1 break haha why more only one more\par guys okay you got this you everything\par you’re a fighter not a quitter three two\par one\par here we go let’s do it learning to love\par that burn come on going through that\par burn don’t listen to it you got it\par your body’s got plenty left just telling\par you to stop\par it’s lying to you three two one and\par break ah zero oh man\par here it is give it to me Claudia oh God\par do it soon yeah you made it we made it\par while we’re trying to remember our name\par here I’m afraid to stand up we’re gonna\par do a cool down believe it or not if we\par can ever get our act together we’re\par going to move into a vinyasa flow yeah\par and the whole point is cool down is\par allow our heart rates to come down\par slowly we’re going to get a little extra\par mobility working at the same time whoo\par whoo we seen some bright lights all\par right I think we’re ready to start with\par the cooldown we’re going to start with a\par vinyasa flow so we’re going to get into\par a downward dog position a little\par modified yoga move it’s going to come\par down to all fours\par drive those hips back legs are straight\par out of the balls of their feet relax\par those shoulders pull those hips back\par feel that stretch in your posterior\par chain now let’s go ahead and come\par forward into a high plank position lower\par your body push up and then press up and\par do an upward facing dog\par pulling that chin up feeling that\par stretch in your anterior ab I’m going to\par let’s reverse it\par pull back again into it into that\par downward facing dog now facing that\par stretch and your posterior chain if you\par want you can kind of walk the legs a\par little bit\par give you a little extra stretching those\par hamstrings again come back into the high\par plank hello your body and that chat\par around go push up and drive up and press\par up into that upward facing dog my chin\par comes up to the ceiling feel that\par stretch in your abdomen and then again\par one more time pulling back into that\par downward facing dog feel that stretching\par your hamstrings cat lower back in your\par glutes relax those shoulders as you pull\par your body backwards and one more time\par into that high plank lure your body and\par then drive up into that upward facing\par dog one last time excellent so on that\par heart rate to come down nice and slowly\par making sure to breathe and relax I’m\par going to come onto all fours for the\par next one we’re going to move into a cat\par cow great one stretch out that spine\par let’s go ahead and start with the cat so\par bring that mid back and the scapula is\par up to the ceiling as you bring your chin\par into your chest and this one’s like\par almost like somebody’s pulling the\par middle of your back up with a string and\par then let’s reverse direction bringing\par sternum and add them into the floor as\par you bring that chin up and feel that\par stretch good nice and controlled on this\par one and again let’s reverse directions\par pulling up from the middle and upper\par back bringing your chin into your chest\par for that background and stretch and\par reverse directions one more time bring\par the abdomen to the ground as you bring\par that chin up to the ceiling making sure\par to breathe and reverse directions again\par nice and slow and controlled every\par little movements under control can to\par your chest pulling up from that back\par her it’s coming down nice and slowly and\par let’s reverse directions one last time\par so that back arch as you bring that tune\par to the ceiling and relax good all right\par let’s do one last one let’s come the\par same position now let’s go ahead and sit\par back and do a child’s pose and your best\par to sit back onto your glutes under your\par heels for that stretch and your\par quadriceps and your shoulders stay\par relaxed is your arms are out in front of\par you pull that upper body straight down\par as little shoulder stretch head comes\par down in between your arms arms stay nice\par and straight and sit down the best you\par can and relax you should take a moment\par here to be proud of what you achieved\par today this was a killer workout and you\par made it right to the very end plenty of\par times you wanted to quit but you didn’t\par grinded it out and you should be proud\par of yourself no matter what you do for\par the rest of the day you can cross this\par off your list and just be proud of what\par you’ve achieved so far today you made it\par breathe five four three two one zero\par come up nice and slow and that’s it\par you made it everybody here made it coach\par school work hit list there for a while\par but we pushed through thank you so much\par for joining us today and grinding it out\par right to the very end if you liked this\par workout today you’ve been working out\par with us for a while and you’re starting\par to see some results we’d encourage you\par to please go check out our patreon page\par where you can find out more about how\par you can support our mission of keeping\par these great workouts free and if you\par enjoyed this workout with us today we\par ask that you please give it a big thumbs\par up and subscribe to our youtube channel\par so that you never miss a brand new\par workout some have fit make sure to check\par out has sitcom where we have hundreds of\par free workouts free meal plans and our\par free complete fitness programs and if\par you are on Facebook Twitter Instagram\par snapchat whatever your favorite social\par media outlet is come find us and connect\par again thank you so much for giving us\par supply\par of working out with you today I’m coach\par Kozak and I’m Claudia and we will see\par you at your next workout\par

it’s your personal trainer coach Kozak\par and I’m Claudia and this is a kettlebell\par workout for fat loss and strength\par throughout the course of today’s workout\par we’re going to be using kettlebells\par ranging between 10 to 50 pounds but we\par recommend that you use a weight as\par appropriate for your fitness level\par follow me for the intermediate through\par Advanced movements and I’ll be doing the\par easier modifications\par [Music]\par show time time to workout go and grab\par that kettlebell first one is going to be\par a swing + hi pullback\par we’re going to perform the same move on\par this first one so your modification is\par just going to be lighter weight feeder\par shoulder-width apart one hand on the\par kettlebell we’re going to go ahead and\par swing that kettlebell through your legs\par and then high pull up pull up on your\par elbow as you’re doing that swing you\par have a slight bending your knees and\par you’re driving those hips back and then\par drive your hips forward and now once you\par get to that top I want you to pull that\par elbow back that’s that high pull back\par every time so good posture standing up\par nice and straight keep your back\par straight when you see that I naturally\par just keep my opposite side arm out for\par balance you don’t have to do that if you\par don’t want to just wandering that bottom\par half it’s all about like that posterior\par chain your hamstrings glutes lower back\par pushing it back and then driving it\par forward good let’s put the time half and\par half on each side doing this side for 10\par more seconds keep it up again just\par grinding it out getting right into it\par right from the start we’re going hard\par and fast today let’s do this one 4 3 2 1\par zero opposite side now right into it\par boom like I said every time hits back\par hits fourth and pull that elbow up nice\par and high\par excellent work when you get that top\par squeeze those glutes so as you stand up\par squeeze your gluts up at the top\par you keep that back straight as you swing\par the kettlebell through your legs this\par one’s working your hamstrings your\par glutes your lower back your upper back\par all didn’t hate on this one\par nice work keep it up guys keep it up\par well how many can you get one right into\par the neck make sure to emphasize that\par pullback at the top anytime we’re doing\par that pullback pullback on the elbow not\par the hand\par let’s do this one four five four three\par two one zero\par good ok so next we’re going to do either\par a side Cossack squat plus overhead press\par or a side squat so kettlebell is up in\par rack position we’re going to step to our\par right I’m going to keep this leg\par straight I’m going to come up and press\par and you can see Claudia is going to\par sidestep and she’s just going to perform\par a squat\par you decide which variation is right for\par you\par so on the squat it’s just like any other\par squat you can step out to your side make\par sure that you’re breaking at the hips\par pushing that bum back and then coming\par right back up and of course just like\par any other squat you want to make sure\par that our knees are not collapsing in\par that you’re keeping them nice and\par pointed out and this cough is quite so I\par keep this inside leg straight and I keep\par those toes up so feel a nice stretch\par really isolating this outside leg making\par it do all of the work and as you perform\par this one can start to get loosened up as\par you go do this one four three two one\par switch it up opposite side again right\par into it OOP I get other side here we go\par like ways I can where am I\par there we go you really have to\par concentrate on these movements and\par really think about what it is that\par you’re doing always be aware what each\par muscles doing always aware of your\par posture your form there’s some complex\par movements and each one of these moves\par sitting multiple\par also groups so stay focused on it keep\par breathing throughout the course of\par today’s workout if any of these you\par start on the harder variation I need to\par move to these you’re wondering that’s\par okay\par he is just to keep moving whatever you\par do don’t stop don’t slow down the key is\par to always keep yourself challenged and\par I’m so challenged put you’re sacrificing\par form exactly let’s hit this one for just\par ten more seconds\par almost there grinding out guys good good\par good five four three two one\par we’re going to move into an archer row\par so we’re gonna get down on the ground\par and do a high plank position and from\par that high plank position\par go ahead and turn on your side buddy’s\par going to do hers from the knees now put\par that one hand on the kettlebell go ahead\par and pull back full range of motion that\par core nice and tight back stays straight\par you decide if you want to have that\par inside knee on the ground or if it’s\par better for you to be up on your feet\par like I am again you choose and move\par that’s right for you one rep right into\par the next anytime we do any of these\par pools so very important and pull back\par from that elbow so all about pulling\par back Meadowhall who you’re really going\par to feel it in your back – upper back\par lower back ABS are getting hit on this\par one as well right making sure to breathe\par you can even feel it in my closet and\par I’m booting all getting loose but when\par we feel it that’s how we know it’s\par working we’re going to switch sides in\par five four three two one zero\par opposite side now again try to make that\par down time one right in the neck alright\par ready position and pull back from that\par elbow good make sure to keep\par slight Bend and that base arm and hand\par and that elbow so don’t have that arm\par locked out but instead give a soft elbow\par it looks like then I’m pulling back from\par that elbow on the rowing arm keep your\par core nice and tight draw that belly\par button into that spine back stay\par straight nice and straight no drop on\par your butt no but way up in there you got\par it one into the next guy’s good stay\par balanced I know it’s hard you got it\par good posture come on\par as this workout increases and difficulty\par can be more and more important for you\par to focus what brought you here today to\par begin with stay focused on it through\par this one four five four three two one\par all right that kettlebell we’re up on\par their feet at a combo move next again\par we’re going to do the same move so you\par decide what support what weight is right\par for you right so we’re going to start\par with the actually kettlebell down feet\par shoulder-width apart let’s go\par curl squat weight back in our hips and\par then press thruster overhead back down\par now curl weight back in the hips squat\par thrust your press so it’s a crush curl\par plus thruster so in that kettlebell or\par grabbing it on the ball squeezing that\par kettlebell together sitting back waiting\par our hips and driving that kettlebell\par straight overhead another excellent\par compound move this one let’s say from\par bottom up hitting your hamstring glutes\par quads lower back biceps shoulders\par triceps probably easier to name the\par muscles that it doesn’t work good come\par on keep it up guys one in the neck sir\par be how many you can get come on keep\par that pace up throughout the course of\par today’s workout one into the next you\par got it\par oh come on let’s go let’s go okay now\par what drives you what motivates you stay\par focused on it whatever this that driver\par is that brought you here today it’s\par going to be the same thing they get you\par through to the end right hold on to it\par why are you here whatever you want lose\par weight get stronger gain muscles be more\par fit kick butt at athletics or just kick\par butt at life in general whatever that is\par you’re here doing it come on let’s keep\par it up one of the next one of the next\par we’re hitting this one for her just five\par more seconds let’s go and three two one\par zero\par all right let’s take that one kettlebell\par we’re going to the ground I want you to\par face the ring up top forward we’re going\par to get into a high plank position both\par hands on that kettlebell here they’re\par going to step up or jump up to a bear\par plank you decide which variation is\par right for you either way you’re bringing\par those knees up and in\par so they both at a 90 degree angle and\par then back returning to that high plank\par position as you see I’m doing the step\par up to the bear plank position and\par alternating which leg comes up so if I\par step up with my right I step back with\par my right and then the opposite come on\par keep it up whatever you do keep it\par moving you got it you got it guys come\par on let’s go let’s hit this one four five\par four three two one zero nine okay next\par we got a snatch I’m going to do a\par kneeling snatch but is going to do a\par snatch from a hang you decide which one\par is right for you I’m going to start from\par a kneel and we’re both going to drive\par that elbow up and snatch that weight\par overhead you decide if you want to start\par from that hang position that Claudia is\par it or if you want to start from the\par knees but either way or bring that elbow\par straight up driving our hips forward\par and then flipping that kettlebell up\par overhead we’re focusing this on this one\par on punching that hand up at the very top\par what that will do is not allow that\par kettlebell to flop over right we don’t\par want that I want to try your best to\par avoid that kettlebell from flipping over\par and hitting our risk keeping cattle nice\par and close to you on this one driving\par those hips forward and that elbow comes\par straight up a good way to think about\par this hand motion like you’re dipping up\par your jacket right hand that elbow come\par straight up good breathe one the next to\par get after you’re doing it from the Hang\par position those hips go back and forward\par on every rabbit let’s switch sides and\par five four three two one opposite side\par now right into it no downtime drive that\par elbow straight up pop up big posture Oh\par horse neighs tie is like good movement\par you can tell Claudia’s feeling it any\par time he gets tired good rule of thumb is\par she is feeling the heat\par that’s all right so am i sore thousands\par or millions of you doing the same move\par at home that’s right all feeling\par together all working together come on\par comes a team effort that’s it we’re\par right there with you you’re in this\par together you’re not competing with us no\par competing against yourself look in that\par mirror that’s your competition\par day after day just getting a little bit\par better defeating the you from yesterday\par getting one more rep in then you could\par yesterday coming back repeating this\par routine get just a little bit better\par every single time you got it four five\par four three two one zero\par good alright next move two hands on a\par kettlebell we’re going to do a\par kettlebell swivel swing so that\par kettlebell going to go side to side\par going to pivot those feet as you swing\par the kettlebell up either to overhead or\par to parallel to the ground either way\par both hands stay in that kettlebell use\par that momentum to swing fluid three side\par to side a little pivot with those feet\par is that those hips is that oxygen\par flowing and keep breathing you might\par need to focus your eyes on something so\par that you don’t fall forward like I just\par did you decide which variation is right\par for you\par it’s all about that power one in the\par next what you got put it all out there\par for just 10 more seconds getting after\par it\par whoa you got it you got it go and five\par four three two one zero\par or hitting the ground for the next when\par we’re gonna lie down on our back we’re\par gonna do a kettlebell pullover plus\par either a leg raise or any knee raise you\par decide which one go and keep your head\par down on the ground\par your legs stay straight or bring those\par knees into your midsection both hands on\par that kettlebell slight bend in your\par elbows\par I like kettlebell to pull over and then\par you use your lats and your chest to pull\par it back over feel that stretch in both\par your lats chest and even in your ass get\par another compound movement making sure to\par breathe and if you need to rest your\par feet if you’re doing my variation for a\par quick pause that’s fine and if you’re\par not quite where coach codes that gives\par yet you can of course keep your feet off\par of the ground a little in between\par movement yeah so if you need to you can\par rest your feet down on the ground\par of course what we’re working towards is\par either just kissing the ground or not\par even touching the ground at all\par make sure to get that full range of\par motion though all the way up all the way\par down you got it guys stay strong\par stay focused again what is it to brought\par you here today to begin with\par keep that the front of your mind not to\par back your mind\par what are you working towards what do you\par got to do to achieve that goal\par but then that work right here to get it\par not going to come overnight but day\par after day do at least one thing to get\par yourself there and that’s what you’re\par doing right now keep it up\par let’s go 5 4 3 2 1 zero nice face bomb\par this is called nice work out there guys\par excellent you’ve been working out with\par this for a while you’re starting to see\par some results we’d encourage you to\par please go check out our patreon page you\par can find out more about how you can\par support our mission of keeping these\par great workouts free and if you enjoyed\par this workout routine to us today we ask\par that you please subscribe to our YouTube\par channel for more of these kinds of\par workouts and so that you never miss a\par new one from us when we drop it make\par sure to hit that thumbs up button at the\par bottom of the screen and check out hats\par sitcom for hundreds of free workouts\par free meal plans and our free complete\par fitness program and if you are on\par Facebook Instagram snapchat Twitter\par whatever social media channel you are on\par fine hospit and connect with us thank\par you so much for working out with us\par today it’s been our privilege I’m coach\par Kozak and I’m Claudia and we will see\par you at your next workout\par

coach Kozak and welcome to my cardio\par kickboxing workout if you’re looking for\par something light and easy today well then\par this workout is in it I’d recommend you\par check out my beginner cardio kickboxing\par workout by clicking the link up top\par however if you’re looking to get your\par butt kicked today then you have come to\par the right place\par today’s workout is a perfect combination\par of cardio kickboxing moves body weight\par cardio exercises and calisthenics\par strength exercises to kick your butt\par into shape there’s no equipment required\par for today’s workout but if you’d like to\par add some extra resistance you can do so\par by holding on to either a couple of\par light hand weights or even water bottles\par would do the trick\par throughout today’s routine I’m going to\par use the legendary boss routines number\par call-out system if you’re not familiar\par with this system go ahead and stick\par around for the tutorial otherwise you\par can go ahead and skip the video ahead\par right to the workout\par [Music]\par you\par [Music]\par the foundation of this system is a basic\par one two three four so once we learn that\par everything just builds and grows upon\par that so let’s go and start with the one\par two three four your hands are up at your\par chin feet are shoulder-width apart and\par for 90% of you right-handed people out\par there your right leg is going to be in\par back same thing with your right hand\par our first punch is going to be a1 which\par is a jab\par so with that front arm go ahead and\par point with your thumb and those lead two\par knuckles as we twist that and rotate\par that on and then pull it back to your\par chin and anytime we perform a punch just\par never with just the arm but instead\par we’re using our hips our core our legs\par are all getting engaged on that punch\par now a2 is going to be a right straight\par which is very similar but just now with\par that back arm same punch go ahead and\par again I’m pivoting I’m using my core my\par legs and I’m returning it back to my\par chin remember that every punch has two\par equal parts first is the actual punch\par itself extension and then you’re\par bringing it back to your chin as fast as\par you can and of course that’s where\par defense comes in three is going to be a\par left hook so this time we’re going to\par pretend like we have a string attached\par from our hand to our knee and our foot\par and we perform that hook it’s all going\par to pivot and twist together so now we\par have one two three one two three\par they’re also important to note that\par every punch loads the next punch so my\par one loads my two which loads my three\par now here comes the four four is a right\par power punch or an overhand right so it’s\par going to look very similar to the two\par but anytime we do a four I really want\par you to get big power behind it you can\par be more of an overhand punch if you\par prefer to do so but really just know\par that anytime we do a four it’s big power\par so again one jab to right straight three\par pivoting left hook and then for big\par power punch\par so there’s your one two three four now\par throughout the course of today’s workout\par we’ll be adding\par uppercuts and\par and kicks and anytime we do so it’s\par important that you perform that move\par with the opposite of the last hand that\par punched so let me explain that too so if\par I said one two three knee we would go\par one two three now opposite of the side\par that just punched neat if I say one two\par three four knee we’re going to go one\par two three four opposite knee so just go\par ahead and finish up that move with the\par opposite side and you know if you mess\par up and you do the same side really not\par that big of a deal okay one last big\par component of this number system this is\par a dynamic system where we’re going to be\par moving throughout you may have done\par other routines we use a stay stationary\par and perform your moves and that’s it but\par if you’ve ever seen her real fight\par before you know that that is not at all\par how it actually works right you’re\par constantly moving so after every number\par I call out you’re going to move and\par shuffle so if I say one you’re\par immediately going to start shuffling and\par moving where it doesn’t matter just\par pretend like you have your opponent in\par front of you and you’re keeping them in\par front of you and while we’re shuffling\par we’re keeping our feet shoulder-width\par apart\par I like to pretend like you have a string\par attached to those feet not going too\par wide and you’re never crossing over so\par it’s never here right but instead small\par little steps keeping that same shoulder\par width stance so throughout today’s\par workout every time I call a number it’s\par one two and then you’re moving one two\par three and then you’re moving there’ll be\par other components of this system that\par will get worked in it’ll feel more\par natural if the first couple minutes of\par this routine you’re like what just he\par just screaming a bunch of numbers you’re\par not sure what’s going on totally natural\par it’s going to take a couple minutes to\par get used to it but after you do you’ll\par see it’s much faster than the jab hook\par jab hook and then you’re trying to\par determine what I said there so it’ll be\par worth the time to invest in learning\par this system all right if you’re ready to\par work I am too let’s go let’s move into a\par light warm\par we’re going to start with an arm\par crossover plus butt kick so we’re going\par to alternate bringing each leg up\par bringing that heel back kicking your own\par glutes and at the same time alternating\par which arm is on top while we open those\par arms up and then cross them over keeping\par your palms down feel that chest stretch\par and then feel that chest contract\par warming up those upper body and leg\par muscles at the same time the point of\par this warm-up is to get your heart rate\par up and at the same time do a little\par extra mobility work making sure to\par breathe we’re not counting any reps just\par move at a nice warm-up pace whatever\par that pace looks like for you you should\par use this time in your warmup to get your\par head right get focused on what it is it\par motivates you and what made you start\par this workout today let’s go and do this\par one four five four three two one zero\par next we’re going to move into a straight\par leg kick plus twist so it’s alright if\par you can’t quite get your legs up quite\par as high as I am right now it’s a great\par one to warm up those legs those\par hamstrings\par before we start kicking here in a minute\par so it’s opposite side hand try your best\par to touch that opposite side toe feel\par that stretch in your hamstrings your\par glutes and in your core on this one and\par again a few more like this that’s\par alright just do the best you can keep\par coming back and you will get a little\par bit better every time again making sure\par to breathe let’s do this one for just\par five four three two one zero\par we’re going to move right into a full\par jump rope so it’s just like a real jump\par rope but without the jump rope so we’re\par staying light and on the balls of our\par feet we have a slight bend in those\par knees keeping\par soft ground touches throughout notice\par I’m also using that same jump rope hand\par motion so I’m still twisting and\par rotating with the wrists and forearms\par get nice and light touches anytime you\par do any jumps I want you to focus on\par being a bouncy ball not a rock so that\par means is you’re returning energy back\par into the ground instead of just boom big\par flat steps actually again making sure to\par breathe getting the heart rate up a\par little bit\par feeling good getting ready for this\par session here last 10 seconds good Stan\par light staying light five four three two\par one zero\par let’s do this you can see I’ve grabbed\par my light hand weights and we are ready\par to go I want you to start by moving\par around you have your hands up at your\par Channing you’re taking those little\par short steps keeping your feet\par shoulder-width apart again we’re just\par moving I want you to visualize that\par opponent in front of you throughout\par today’s workout let’s go one let’s go\par one two three through out one two and\par stay up one two one two again moving\par around after every combo one two one two\par let’s go one two three one two three\par good let’s go one two three let’s go one\par two three four let’s go one one one one\par good let’s go one one one one let’s go\par one two go one two one two one two three\par four pivoting those hips every time one\par two three four good bringing the hands\par back to your chin just as fast as you\par punch one two one two one two three four\par let’s get the legs involved let’s go one\par knee one knee let’s go one knee one\par knee one knee one knee again one knee\par one grab that opponent bring them in one\par knee one knee let’s go one two knee one\par two opposite side knee once you need one\par to me good one to knee bring the knee up\par nice and high point your toes down once\par you need good once you need one two one\par two\par good let’s go one two three four one two\par three four one two three four one two go\par ahead a long one I know one two three\par four one two one two three four one two\par good one two one two hot hands hot hands\par let’s go one knee one knee one knee one\par knee one knee one knee let’s go one two\par knee one two knee once you need one to\par need one two knee go one two three four\par one two three four good one two one two\par one two one two go one one high hands\par woo fast one one fast good one one fast\par one one fast again one one fast good one\par two three four\par alright now we’re going to do just front\par kick so back leg bring that knee up\par chamber it extend point with the tough\par the ball of the foot boom boom bring it\par back and return full range of motion\par late comes all the way back on that\par front kick go ahead and boom pivot right\par into it and twist twist with your abs\par right into that kick it’s a little added\par torque on every kick bring that leg back\par get those hands up by your chin\par throughout good and as many as you can\par keep them cranking five four three two\par one switch sides now opposite so go\par ahead have that opposite side leg in\par front switching your stance bring that\par leg back every time he comes up chamber\par it and then extend if you can’t quite\par kick as high as I am\par that’s alright do the best you can come\par back and you get a little bit better\par every time if you want you can vary your\par height on meet little kicks some high\par kicks you decide what’s right for you\par keep it moving here four five four three\par two one good moving again move it again\par let’s go one two one two one two three\par four one two three four\par alright now we’re going to move into a\par combo Plus shuffle so let’s do a combo\par one two and we’re going to shuffle and\par every time I say another combo shuffle\par adopts the direction 1 2 1 2 3 4 1 2 3 4\par they’re always shuffling right 1 2 1 2\par good 1 2 1 2 1 2 1 2 1 2 3 4 let’s go 3\par 2 3 2 3 2 3 2 good staying light on ball\par to your feet 3 2 3 2 3 2\par again not crossing your legs 3 2 3 2 get\par a nice pivot and twist on that 3 that\par hook 3 2 3 2 alright next we’re going to\par move on to a little cardio move here\par hands are at your chin we’re going to do\par a predator punch and jacks or jumping up\par for it spread those legs and jump back\par so start with the feet together and as\par you jump forward going drop down and\par perform a 1 2 at the same time it’s\par going to burn out but it’s both your\par upper and lower body at the same time\par drop down spread those knees out\par point your toes out just a little bit as\par you jump forward like it got one two at\par the same time go ahead pushing through\par let’s do this one for 10 seconds almost\par there keep going one right 9 – 5 4 3\par to one and set your hand weights down if\par you’re using them for going to the floor\par we’re going to get into a bear plank\par position\par so it’s like you’re on all fours and\par then come up off your knees I want you\par to walk out perform a push-up and then\par walk back if you can’t quite do the full\par pushup\par you can go to your knees and perform it\par from your knees you decide which\par variation is right for you walking\par forward and back and then push up again\par one rep right into the next very little\par rest today we’re going hard and that\par getting a lot of work in in this short\par period of time once you get back nice\par and straight on this one throughout the\par whole move core stays tight good good\par good good do it take this one for just\par ten more seconds ride it out grind it\par out and five four three two one zero\par nice job all right go ahead and pick up\par those hand weights again if you’re using\par them and we’re getting right back into\par shadowboxing so hands are up and we’re\par moving in threes here we go one two one\par two three one two one two one two one\par two using those ABS twisting with your\par core once you one two boom if it every\par time once you one two one two three four\par one two one two let’s go one let’s go\par one one go one one to go one one two one\par one two one two one two let’s go one\par kick one roundhouse kick and bring it\par back rain with your shin one kick one\par kick and back pivoting with that front\par leg one kick one kick and back one kick\par kick back you can decide how high you\par want to kick one kick low kick one kick\par medium kick or high one kick and back\par every time one two three kick one two\par three kick same legging back one two\par three kick one two three kick and back\par one two three kick one two three kick\par and back let’s go one two three four one\par two three four good let’s go one two\par switch kick one two switch your legs\par kick down in front again one two switch\par hit\par one two switch kick down in front one\par two switch kick one two switch kick down\par to throw one two switch kick one two\par switch kick down the front again one two\par switch kick down the front again one two\par switcher kick down in front one two\par three four good one two one two one two\par one two\par let’s go twenty knees now up nice and\par high bringing that opponent to it every\par time six seven eight nine ten\par it’s nice and high every time bring him\par in with that toe down 17 18 19 20 hands\par are up in we’re moving hands are up and\par remove in defense defense defense\par okay 20 he’s going 1 2 3 4 5 6 come on\par let’s go push you guys push it what you\par got let’s go faster faster faster\par what are you holding back for what are\par you saving it put it all out there let’s\par go 5 4 3 2 1 zero hands are up for\par moving hands are up and we’re moving now\par we’re going to add a duck to the end\par which is basically like a squat 1 2 – 1\par – duck let’s go 1 2 hands are up squat\par down and back up once your duck 1 2 duck\par weight back in your hips 12.1 – duck\par keep it moving\par once you duck\par ix 32.3 – doc good 32.3 – doc keep it\par moving\par one two one two good go one two one two\par duck good let’s go one two duck one two\par one two duck one two again once you duck\par one two – duck one two one two three\par duck one two three\par doc let’s go 32.3 – three two nook three\par two again three two duck three two one -\par duck\par one two duck keep it going one two\par doctor one right into the next one three\par dr. Goodwin – duck one nailing that\par someone can you get one – duck come on\par keep moving one two duck\par almost there 12.1 2.3 two one zero okay\par set those hand weights to the side we’re\par going back to the ground high plank\par position for this next one we’re going\par to move into a high plank toe touch so a\par high plank position bring those hips\par back reach and touch opposite side toe\par and then return back to that high plank\par position with your back straight can’t\par quite reach all the way to your toe you\par reach your knee your hip or your\par shoulders you decide which one is right\par for you but don’t give up don’t stop\par moving core stays tight grind it out\par guys grind it out one wrap into the next\par breathe this is it right here focus on\par what brought you here today to begin\par with what’s that goal\par were you working towards think about it\par stay focused on it\par come on keep it going we got this one or\par just five four three two one and zero\par moving into an overhead squat next on\par your feet feet are shoulder width apart\par arms are up palms are facing inward\par weight back in your hips and we’re just\par going to squat feet shoulder-width apart\par you’re going on this one is to keep your\par back\par nice and straight and to keep your arms\par and line with your upper body you want\par to come all the way forward on it you\par don’t want to come out your toes and you\par don’t want to fall back on your heels\par it would be nice and balanced great long\par for your core stability mobility and of\par course your legs and endurance there\par that I’m sure you’re feeling right now\par come on crank them out crank them out\par let’s go how many can you get you got\par ten more second time is right through\par fight through grind them out here four\par five four three two one zero excellent\par let’s pick up those hand weights are you\par using them we’re moving back in the\par shadow boxing hands are out our chin and\par we’re moving we’re side-to-side we’re\par light on our feet\par playing defense playing defense one two\par one two one two three four one two one\par two\par make sure to keep breathing one two one\par two and bring those hands back your chin\par after every punch one two three four\par good let’s go one two one two let’s go\par one kick one kick bring it back let’s go\par one kick one kick bring it back let’s go\par one two switch kick one two switch kick\par down in front one two switch kick one\par two switch get down and throw it one two\par switch kick one two switch kick down in\par front let’s go one two three kick one\par two three back leg now kick one two\par three kick one two three back leg kick\par and back point two three kick one two\par three kick and back one two three kick\par one two three kick and back let’s go one\par two three four switch kick one two three\par four switch kick down in front good job\par again one two three four switch kick\par down in front one two three four switch\par kick one three four switch kick down the\par throne again one two three four switch\par kick down in front let’s go one two\par three front kick\par two three back leg front kick one two\par three front kick one two three\par front kick one two three front kick one\par two three\par front kick again one two three\par front kick again one two three\par front kick let’s go one two three four\par switch front kick one two three four\par switch front kick down in front one two\par three four switch front kick down in\par front again\par one two three four switch front kick\par again one two three four switch front\par kick again one two three four switch\par front kick one more time one two three\par four switcher front kick good now we’re\par gonna move into three cooks we’re gonna\par go high drop down low high again\par high low hi I’m at low I’m squatting\par down body shot and then back up one two\par three one right in the neck keep it\par going\par no pause no break one three hook combo\par after another making sure you’re sitting\par down squatting down with your legs on\par that low hook sit low look boom get that\par body boom take the body back up body\par boom high low high you got it again high\par low high again high Lord\par high again high low high let’s move into\par a high points plus run in place do you\par don’t even move a high pace high pace so\par running hot feet punching up nice and\par high return those hands back to your\par chin after every punch full range of\par motion keep the legs going this one is\par made to get your heart rate up come on\par let’s go we feel it\par remember thousands maybe millions of a\par home feeling the same burn you’re\par feeling right now you’re not alone doing\par it together hasp it tries let’s go come\par on Hatcher try what you got\par what you got put it all out there let’s\par do this one for ten more seconds grind\par it out grind it out in five four three\par two one\par zero you can set those weights down all\par about that lower body now when it’s hot\par forward hot back forward and back stand\par light and then the balls of your feet\par you have a line or anything thing that\par you can use to jump over and back\par sometimes it helps to make sure you’re\par not just jumping straight up and down\par stay light and on those balls of the\par feet fast fast jump forward and back\par forward and back\par you got it pushing the pace come on what\par you got what you got you got it come on\par keep pushing remember you’re a fighter\par not a quitter let’s see it right here\par getting stronger with every jump let’s\par go five four three two one to the floor\par we go high slink position high plank\par bring one arm up and let’s punch\par bring that arm up to your shoulder\par rotate extend that arm out in front of\par you and punch try your best to keep your\par back nice and straight keep it on your\par butt way down\par well yeah way down sinking our way up in\par the air try to get a straight extension\par on that punch it’s hard I know\par keep punching keep moving how many can\par you get right here push that pace push\par that pace keep that core tight we’re\par going to switch sides in five four three\par two one opposite side right into it get\par that opposite side make sure to keep a\par slight bend in the arm that’s on the\par ground core stays tight full extension\par come on let’s go what you got no holding\par back you versus you look in the mirror\par that’s your competition trying to be a\par little bit better than you were\par yesterday right here here it is don’t\par stop don’t hold back\par let’s go four five four three two one\par zero\par excellent\par all right grab those hand weights on the\par way back up again hands are up the chin\par and we’re moving no brakes non-stop\par action today folks keep those feet\par moving keeping shoulder-width apart no\par crossing over let’s go one two one two\par three one two three four one two one two\par you got it you got it hot hands one two\par three four good hot hands one two three\par four boom come on one two three four now\par roll them back one two three four you\par got it one two three four let’s go one\par two one two there’s the one two duck so\par one two duck so one two three four ducks\par nice let’s go one two one two let’s go\par one two three knee one two three knee\par again one two three knee one two three\par me let’s go one two three jumping knee\par one two three jump it knee up you can do\par the jump if you want sup to you one two\par three jumping knee or you can just do a\par normal knee let you decide one three\par three jumping knee bring it up soft\par landing one two three jumping knee two\par three jump good\par again one two three jumping knee one two\par three jump good one two one two one two\par one two one two three four one two three\par four one two duck one two one two duck\par one two one two duck once you once you\par duck one two one two three four one two\par three four one two one two one two one\par two one two three four duck two three\par four\par duck good you set your hand weights down\par we’re going to do an alternating side\par kick hands off of your chin we’re\par winging in one direction side kick back\par down opposite going side to side you\par decide how high or how low you want to\par kick today we’re trying your best keep\par that leg straight and you’re aiming with\par the knife edge knife blade of your foot\par so that’s that outside edge of your foot\par you’re gonna lean in the opposite\par direction that’ll help you get a little\par fuller range of motion on this one side\par to side moving at your own pace but just\par keep moving\par no brakes come on guys I’m right there\par with you\par let’s go grind it out grind it out four\par five four three two one zero\par to the ground we go we can do a push our\par Superman plus push up so down on your\par stomach arms out in front go and bring\par your head up and your legs up extend to\par do a Superman push up back down extend\par your arms out push up on Zack and extend\par right back between the two one of each\par great one for the core lower back chest\par triceps shoulders all getting hit on\par this one and then to make things worse\par you have to perform that dead stop push\par up so you got to perform it from that\par complete bottom position with your upper\par body resting on the ground makes it just\par that much tougher one into the net no\par quitting move oh no quick no you’re a\par fighter non acquitted let’s see it right\par here rep by Rep and everything you got\par four five four three two one zero we’re\par on our feet we’re going to go slip plus\par squats oof hands are at your chin we’re\par performing a slow squat up and down at\par the same time we’re twisting side to\par side or bending side to side and\par slipping so we’re slipping and moving\par out of the way of a punch go and keep\par those hands at your chin throughout\par weight goes back in your hips on that\par squat don’t allow your knees to cave in\par but you want to be flat on your feet\par throughout the move so I decide let’s go\par come on what you got what you got pull\par it all out there guys one right into the\par neck no holding back\par come on feel a little the ABS working so\par I decide for Mike a little oblique\par crunch on every rep practicing that\par defense getting out of the way own it\par might be fast but we’re faster come on\par what you got right here no hold him back\par let’s do this one four five four three\par two one zero your legs aren’t getting a\par break on the next one\par your hands at your chin step back\par reverse lunge bring that knee up down\par opposite side step back reverse lunge\par nice right keep your hands up\par throughout step back on the way up to\par explode bringing that knee up point\par those toes down one right in and action\par whatever you do do not bounce that back\par knee off the ground I’ll make sure to\par come up for that back knee here come on\par what you got let’s go one right into the\par neck use those ads to help bring that\par knee up using those ab muscles not on\par the legs let’s go come on guys this\par might be tough but you’re tougher prove\par it to yourself right here prove it to\par yourself your body might be telling you\par to give up but don’t listen to it got to\par make the mind run the body not the other\par way around right here four five four\par three two one zero nice alright pick\par those hand weights back up for this next\par round hands are up and we’re moving you\par know the drill come on let’s go you’ve\par made it this far don’t slow down yet one\par two one two\par we’re going to stop when we’re done\par we’re not going to stop when it hurts\par one two one two one two three four one\par two three four let’s work in some\par uppercuts now let’s go one uppercut one\par uppercut so you use your legs to wind up\par the point one drop uppercuts with that\par pinky in one uppercut one uppercut again\par one uppercut one uppercut so it’s a\par short range of motion we’re not going to\par go like this one uppercut one\par use those legs one uppercut one uppercut\par you got it let’s go one two uppercut one\par two front arm uppercut one two uppercut\par one two uppercut again one two\par uppercut use those legs every time one\par two uppercut one two uppercut let’s go\par once you want you let’s go one two\par uppercut uppercut\par one two Africa uppercut again once you\par uppercut uppercut\par one two uppercut uppercut again one two\par uppercut uppercut winding with the legs\par every time once you uppercut uppercut\par one two uppercut again – again\par nice let’s go one two three four let’s\par go one two three four dollars\par let’s go one two three four duck go\par ahead keep it moving one two three four\par ducks we’re still got to play defense\par one two one two let’s go one two switch\par kick one two switch kick down in front\par one two switch kick one two switch it\par kick down the front again one two switch\par kick down in front let’s go one two\par three kick one two three kick and back\par again one two three kick and back again\par one two three kick and back one two one\par two one two one two\par hi hands hot hands one two one two good\par now we’re going to do combo + 90 degree\par so in every combo going to a 90 degree\par turn after one to ninety one to 91 291\par 291 291 290 one two three ninety one two\par three so we’re doing switching those\par hips around one two or three ninety or\par to three fast as you can one two three\par four ninety three full mix here going\par both direction\par one two three four ninety eight boom 1 2\par 3 4 90\par good 1 2 3 4 90 boom 1 2 3 4 90\par good one two one two ninety one two one\par two ninety good every time once you want\par to 90\par keep that two-fifths wishin one to 90\par who hits which fast fast one to 90 good\par one to 98 one to 91 2 3 4 90\par 1 2 3 4 90 ah 1 2 3 4 90\par good next we’re going to move on to an\par uppercut punch out of our feet\par shoulder-width apart\par 50/50 neutral since we’re going to use\par those legs\par squat down every time an uppercut up\par gives many uppercuts as you can\par returning those dumbbells back to your\par chin good use those legs go down and\par come up with them and burn those legs\par out at the same time is your arms I’m\par hurting too not alone remember thousands\par millions of us at home feeling that same\par burn or fighting with you come on not\par about being perfect I miss it’s just\par about putting in the steps day after day\par putting in that work to get better to\par achieve those goals you’re doing that\par right here no slowing down come on come\par on come on 5 4 3 2 1 0 you set those\par hand weights down we need a wall for the\par next one bringing into a wall sit\par position feet of shoulder width apart\par lean back on the wall knees at a 90\par beginner version well intermediate\par really\par here’s the harder version leg extension\par alternate one leg at a time extend from\par that knee so now you’re only up and\par supporting yourself from that one leg\par whoo this will burn them out fast I’m\par right there with you guys let’s go do to\par everything you got right here you’ve\par made it this far you’re not going to\par quit now come on I can’t stop so you\par can’t stop in it to the end it’s all\par mental at this point you can do this you\par can do anything let’s go let’s go\par 10 more seconds on this one that’s it\par almost there almost there 5 4 3\par two-one-zero to the ground we go high\par plank position we’re going to go\par opposite elbow to knee secure on that\par crunch as you bring that opposite knee\par in to that core tight touch that\par opposite elbow boom everytime core stays\par tight and engage one right into the next\par you got this come on push it guys push\par that pace make sure to breathe what if\par you do do not hold your breath while\par you’re up here it’ll make things\par miserable on you bring that knee all the\par way up best you can if you have to you\par can switch to your knees on this one to\par try your best to stay up on your feet\par come on come on grind it through guys\par what do you got right here I want you to\par exceed your own expectations to today\par compete with yourself to one and only\par competition get a little bit better\par every time you come back and repeat this\par workout come on come on\par five four three two one zero\par excellent pick those dumbbells up one\par last final time ding-ding-ding here it\par is the last round hands are up and we’re\par moving one two one two one two three\par four one two one two keep it at\par everything you got on this last round\par come on 1 2 3 4 1 2 3 4 1 2 3 knee one\par two three knee one two three knee knee\par one two three knee down knee one two\par three knee knee or two three need knee\par good again one two three knee knee one\par two three knee knee one two three\par knee knee one two three uppercut one two\par three uppercut one two three knee one\par two three me one two one two let’s go\par one two one two fast\par once you want to fast once you want to\par fast good again once you want to fast\par that’s that’s that’s once you want to\par fast good once you want to fast\par come on what do you got what do you got\par once you want to fast good let’s go 20\par knees get it 1 2 3 knees up nice and\par high come on everything you got right\par there come on\par nice full range of motion every time\par come on get them up get them up 5 4 3 2\par 1 zero answer up in one movement 1 2 3 4\par 1 2 3 4 1 2 3 4 1 2 1 2 3 4 1 2 duck 1 2\par 3 4 1 2 up again 1 2 3 4 1 2 look again\par 1 2 3 4 1 2 duck one more time 1 2 3 4\par Jokke good for your side to side punch\par knack beat your shoulder width apart\par we’re punching side to side bring those\par hands back to your chin when you punch\par all the way across it’s a little weight\par back in your hips throughout and just\par feel that core engage on this one\par because those ABS working as you’re\par twisting side to side this one’s all\par about that core your arms are just along\par for the ride\par so those ABS twisting on every punch\par come on let’s get it how many can you\par get top speed top speed let’s go no\par holding back let’s see it right here\par what do you made out of we do you made\par of right here let’s go 10 more seconds\par on this one let’s go let’s go let’s go 5\par 4 3 2 1 zero hands are up we’re going to\par go low kick high kick so with the back\par leg kick low back kick high back low\par kick high kick low high bring it back in\par between your low and your high may look\par a little different than mine and that’s\par okay encourage you to make this your own\par low kick high kick boom lower\par and move low high low high and move\par again low bring it back high bring you\par back in between low high again low high\par nice let’s go switch front kick now\par switch front kick with that front leg\par switch front kick set it down switch\par front kick set it down and move in\par between switch front kick set it down\par again\par switch front kick good switch front kick\par again switch front kick nice again\par switch front kick one more switch front\par kick your hand weights down to the side\par we’re going to the floor moving into a\par ballistic push-up or a jumping push-up\par we’re doing five at a time\par core straight into a from up top or from\par your knees you decide which variation is\par right for you we’re doing five ready set\par go\par one two three four five breathe find\par your best get off the ground in between\par can you two on your knees like this and\par go one two three four five fifty breath\par three two one again one two three four\par five we’re getting close to the end come\par on keep fightin you’re a fighter not a\par quitter let’s see it three two one again\par big power two three four five come on\par come on bike to the end guys like to the\par end don’t stop when it hurts stop when\par you’re done and go one two three four\par five whoo I’m hurting right there with\par you you’re not alone guys you’re not\par alone let’s get this last one three two\par one go\par five four three two one zero\par up on your feet hook up those hand\par weights and let’s go we’re moving we’re\par moving we’re almost there guys\par right through all right we’re here a\par little finisher coming up\par rendu combo plus Burpee one-two Burpee\par one two down Burpee one-two burpees one\par two teams that they really found if you\par need to or you can hold on to it one two\par Burpee it one two down up hands are up\par one two three Burpee one two three now\par this is it right here guys finish strong\par one two three Burpee two three and back\par up one two three Nene Burpee one two\par three knee knee Burpee come on come on\par don’t give up now one two three Nene\par burpees one two three me knees flip you\par down up come on everything you got right\par here one two three knee burpees one two\par three hands are up and we’re moving one\par two three four Burpee big power big\par power come on everything you got right\par here finish strong guys one two one two\par Burpee let’s just go burpees go five\par burpees that’s it for more let’s go\par three more let’s go two more let’s go\par here we go one last one this is it right\par here everybody ha that is you made it\par nice job that kicked my butt – no buts\par about it\par hope you enjoyed this workout we’re\par going to move into a slight little light\par cooldown to give your heart rate a\par chance to come down catch your breath\par and it’s the same time get some mobility\par working hooey\par forgive me here who has I remember what\par my name is so the first move we’re going\par to move into it’s a vinyasa flow little\par yoga inspired move so go ahead and get\par into a downward dog position you’re on\par your hands and feet on the balls of your\par feet drive those hips back relax your\par shoulders also bring your shoulders back\par at the same time we’re going to come\par forward into a high plank lower your\par body slowly and then come up and do an\par upward facing dog\par and you do this from the balls of your\par feet or on the front of your feet you\par decide which is more appropriate for\par that stretcher and then we’re going to\par kick it back into that downward facing\par dog\par so that’s stretch in your posterior\par chain calves hamstrings glutes lower\par back shoulders they all took a beating\par today and let’s come forward high plank\par lower and up and to upward facing dog\par through that stretch nice big deep\par breath and back into that downward\par facing dog really focusing on trying to\par bring your heart rate down on this one\par take a second here to just be proud of\par what you’ve achieved so far today come\par back forward as a high plank lower and\par upward facing dog\par no matter what the rest of your day\par holds for you you can be proud that you\par got this done cross it off your list and\par up one more time into that downward\par facing dog\par feel that stretching the posterior you\par can even walk the legs a little bit here\par to give a little more stretch to one\par side or the other\par all right let’s come forward high plank\par lower upward facing dog and stretch hold\par nice big deep breaths four three two one\par zero\par that’s it let’s go and come up onto your\par feet to the next one slowly don’t want\par you passing out on me and I don’t want\par to pass out either all right so I start\par with a scarecrow so bring those arms up\par overhead now let’s pull down from the\par elbows\par don’t let stretching our back and\par scapula so once we reach the bottom go\par ahead and bend over at her waist stretch\par our posterior reaching for your toes\par putting allow that lumbar to bend and\par then come back up\par katella’s arms straight overhead and\par back into the Scarecrow again this one’s\par really focusing on that posterior change\par took a beating today so the least we can\par do is give it a little restoration or\par mobility work here\par good keep breathing we have focus on\par bringing that heart rate down and just\par move at your own pace on this one not\par other race that’s for sure\par our hard part is all done for the day\par good one last time down and big stretch\par up overhead\par all right most of you’re going to want a\par wall or a chair for this next one you\par can also just do it on your own but\par we’re gonna do a standing quad stretch\par so bring one foot back try to bring that\par foot back to your glute we’re stretching\par that quadricep in front as well as your\par hip flexors again took a big beating\par today though all those kicks and if you\par want to you can also do this one\par standing and balancing on one leg just\par if you want a little extra balance work\par at the same time keep good posture on\par this one now any of these static\par stretches your goal is to stretch it to\par about ninety percent of what you’re\par capable of want to feel good stretch but\par you don’t want to induce pain three two\par one zero all right let’s hit that\par opposite side now again if you want to\par hold on to something\par if not you can work on your balance\par which of course is even harder after a\par kick-butt workout look we just got done\par with you got it again this one’s great\par for those quads as well as your hip\par flexors night nice deep breaths\par nice and slow focus on getting that\par heart rate down hold this one for five\par four three two one zero\par all right one last stretch we’re going\par to stretch that chest and do a chest\par opener so I want you to interlock your\par fingers\par but behind your back on this one you’re\par like those fingers now we’re going to\par pull your arms back the shoulders back\par as you press and push your chest bolt\par forward\par pull those hands back and for a little\par extra stretch on this one you actually\par bend over and pull the hands back do you\par decide which variation is more\par appropriate for you you’re both great\par whichever one you feel more stretch in\par the chest and shoulders on and just hold\par almost there pull apart here four five\par four three two one zero and that’s it my\par friends you made it thank you for\par pushing through right to the very end\par with me if you like this workout and\par you’ve been working out with us for a\par while you’re starting to see some\par results we’ve encouraged you to please\par go check out our patreon page where you\par can find out more about how you can\par support our mission keeping these great\par workouts free please do me a huge favor\par and hit that thumbs up button and\par subscribe to this YouTube channel that\par really helped us keep this great service\par free and it’ll make sure you never miss\par a new workout check out has for calm for\par hundreds of free workouts free meal\par plans and our free complete fitness\par programs whatever social media your\par channel on Facebook Pinterest Twitter\par snapchat what am i miss an Instagram we\par are where you are and we would love to\par connect so please reach out and find us\par again thank you so much for working out\par with us today I’m coach Kozak and we\par will see you at your next workout\par.

it’s your personal trainer coach Kozak\par and I’m Claudia and this is a 20-minute\par ab workout this routine is broken up\par into three parts and part one we’re\par going to work your overall core in part\par two we’re going to focus on those lower\par abdominals and in part three we’re going\par to crush those obliques follow me for\par the intermediate through Advanced\par exercises and follow me for the easier\par modifications all right let’s get right\par into it\par [Music]\par you\par [Music]\par we’re going to get started on the ground\par with the first one we’re going to get\par into a high plank position we’re both\par going to perform a high plank extension\par I’m going to extend with my opposite arm\par and leg where Claudia is just going to\par alternate extending from her arms\par throughout the course of today’s workout\par we’re not going to count any repetitions\par we’re just going to perform as many reps\par as we can and a lot of time period\par moving at your own pace you decide which\par one of these variations is right for you\par that’s right and we’re keeping our core\par nice and tight on these plank movements\par and remembering to breathe try your best\par keep that back nice and straight\par and if you’re performing the version\par with your legs go ahead and pull up\par using those glutes keep on breathing\par through make sure not to hold your\par breath whatever you do it will catch up\par with you if you do full extension the\par best you can let’s hit this one for just\par 10 more seconds making sure to breathe\par throughout four five four three two one\par zero good okay we’re moving to our backs\par for the next one we’re going to perform\par a frog talk I’m going to start from\par lying down where Claudia’s going to\par start with our upper body on a 45 degree\par angle I’m going to sit up bring my legs\par in tuck and return where Claudia is\par going to stay keep that upper body on a\par 45 degree angle throughout and she was\par going to go ahead and rest those feet in\par between repetitions what I’m going to\par try my best to keep my feet up so again\par you decide which one of these variations\par is going to be right for you today\par neither one of them are easy definitely\par not it’s just tough and tougher again\par make sure to breathe whole in keep that\par core nice and tight on every repetition\par it’s a constant time under tension\par that’s going to get you those ABS you’re\par looking for\par but I want those abs resting whatever\par you do don’t hit that pause button today\par just keep moving if you got to switch to\par the easier variation that’s alright just\par don’t give up let’s hit this one for\par class ten seconds fight through it guys\par rap by rap right here and five four\par three two one zero\par alright returning over for the next one\par getting back into that high plank\par position Claudia’s going to be on her\par knees I’m going to be up on my feet from\par a high plank position we’re going to\par walk out and out in front the best you\par can and then walk back again you decide\par that the better if you do this one on\par your knees or up on your feet either way\par keep that core nice and tight this one’s\par a killer definitely I’m sure to keep\par those abs contracted you don’t want your\par butt way up in the air and you don’t\par want your butt sinking trying your best\par to keep your back flat throughout\par blocking out less you can feel it and\par then walk back as you get into it get a\par little more confident in it so you’ll\par forget to test your abilities a little\par more and walk out as far as you can okay\par if you walk out and can get back up just\par means you’re pushing the pace you can’t\par change without being challenged and this\par one is definitely meant to challenge you\par pushing yourself because nobody else can\par or will do it for you here we go guys\par you got it keep it moving let’s hit this\par one for ten more seconds almost there\par come on all the way out and five four\par three two one zero\par nice job okay we’re going to turn over\par for the next one under our backs we’re\par moving into a flutter kick so I wouldn’t\par place those hands at the small of your\par back and tailbone I’m going to have my\par legs out straight for this one but\par Claudia’s going to have her knees bent\par at about a 90 degree angle you decide\par which variation is right for you but\par either way we’re going from about it has\par zero to a 45 on those flutter kicks to\par the adds tight once you also if you feel\par a little string or pressure in your low\par back curl the chin in a little chin tuck\par and that will help keep your lower back\par on the ground on this one to relieve any\par little lower back tension that you may\par have again make sure to breathe this is\par a great one for those lower that lower\par abdominal area just burning it out right\par here guys and as this workout progresses\par and it keeps getting tougher it’s so\par important that you focus on what\par motivates you what brought you here\par whether you just want to have a killer\par six packs trying to get better at sports\par or just trying to dominate at life\par whatever it may be focus on it and stay\par focused out it on it throughout this\par workout let’s go ten more seconds on\par these flutter kicks I know it’s burning\par right through that burn guys fight\par through it and five four three two one\par zero\par all right let’s turn over we’re getting\par into a low plank position\par Chloe is just going to get in that low\par point position and hold well I’m going\par to do a plank hike so I’m going to bring\par one knee up curl my chin and tuck in and\par return next leg again and return you\par decide which one of these variations is\par right for you if you’re good just\par holding that plank position or if you\par want a little extra work you want to get\par a little crazy with me on this one if\par you’re doing this plank variation make\par sure you return all the way back to\par square your back straight in between\par anyway we’re keeping that core tight you\par don’t want your butt up in the air and\par you don’t want it sinking on this one\par make sure to breathe and go to that\par happy place on this one you got it one\par wrap into the next stay tough on this\par one guys it’s all about that mental\par toughness if it were easy everybody be\par fit but they’re not come on let’s hit\par this one for ten nine eight seven six\par five four three two one zero nice work\par all right let’s turn over to our back\par get into a hip hop position next let’s\par get those feet nice and close to our\par glutes we’re going to drive off those\par heels drive the glutes up and at the\par same time we’re going to reach up and\par across our shoulder listen from my side\par reaching up and across we’re rolling on\par to that opposite side shoulder as we\par come up and drive off those heels and\par every time not at the top and want you\par to squeeze your lower abdominal area as\par well as your glutes this is a great one\par for juster overall core making sure to\par breathe don’t hold your breath on this\par one if you feel like this one’s a little\par too much you can just go and do a\par traditional hip up you decide which is\par right for you\par move it at a pace that you’re pushing\par yourself but at the same time you feel\par comfortable you got it one wrap into the\par next guys come on\par keep fighting don’t give up no letting\par up right here you got it making sure to\par breathe whatever you do do not hold that\par breath last ten seconds fight through it\par fight through it in five four three two\par one zero\par excellent\par all right returning over now we’re\par getting into a high plank position also\par known as a push-up position cloudy is\par going to be on her knees and move you up\par on my hands we’re going one knee up and\par then twist that knee in alternating knee\par up and in whether you’re up on your feet\par or on your knees the move is the same\par keep your back nice and straight core\par nice and tight and just keep moving this\par workout will be over with before you\par know it think about how good you’re\par going to feel when this is all said and\par done and then you can check this off\par your list for the day just keep grinding\par one wrap into the next come on let’s go\par you got it\par pushing past that burn that burns got\par nothing on you come on let’s go you got\par it all day long we can feel it working\par that’s alright that’s a good thing that\par means it’s working we can feel it let’s\par go push past it push past it you got it\par one into the next guys let’s hit this\par one four five four three two one zero\par art we’re returning to our backs\par we’re going to do a v-sit I’m doing both\par legs Claudia’s doing one arms up\par overhead legs are out straight at the\par same time we’re going to crunch up and\par bring those legs up our body gets into\par about a v-shape hence the name be sick\par put those arms up and over you decide if\par you can use one leg or if you’re going\par to use two this one is brutal probably\par my least favorite that’s alright that’s\par what I’m working on it I’m not perfect\par just grinding it out trying to get a\par little bit better every single day let’s\par go guys what you got don’t hold your\par breath on this so please put it all out\par there only two more seconds on this one\par let’s go almost there almost there\par cool keep fighting keep grinding what\par you got let’s go last ten seconds we ran\par into the max here it is for sure right\par to the end\par and five four three two one zero all\par right moving into an upright bicycle\par next leaning back on a 45 degree angle\par legs are all straight over bring an\par opposite knee to opposite elbow claudia\par is going to go ahead and return that leg\par to the ground in between sets where i’m\par going to keep my legs off the ground and\par we want to try to keep a 45 degree angle\par as best as we can on this one really\par engage those ABS it’s gonna take\par everything you got just keep moving\par don’t stop matter how bad it hurts no\par matter how bad it burns you’re tougher\par than that burn you guys got it let’s go\par come on go go go go go what you got\par we’re not all out there last ten seconds\par that’s it that’s it come on don’t stop\par no stop don’t stop five four three two\par one zero\par we’re turning over last one for the day\par we got mountain climbers up into a high\par plank position bringing those knees up\par into your chest\par Claude is going to do the modified\par variation where she’s stepping up and\par I’m bringing those knees explosively in\par and kicking them back this is it right\par here guys this is what you came here for\par stay focused on your goals what you’re\par working on what’s your why come on\par that’s it go to that happy place and\par keep moving everything you got put it\par all out there let’s go what you got what\par you got I want you to exceed your own\par expectations today that’s it come on\par don’t stop don’t stop don’t stop don’t\par stop when it hurts stop when you’re done\par let’s see it come on you got it you’re a\par fighter not a quitter you’re a fighter\par not a quitter you got it ten seconds\par that’s it come on you can do anything\par for ten seconds you got it five four\par three two one zero we moving into\par a side oblique crunch now so legs are on\par the side both knees are on the side one\par arm out one arm on your head we’re\par crunching right here similar to a\par traditional crunch but we’re targeting\par that oblique no modifier for this one\par just get as many reps in as you can\par whatever that is we just encourage you\par to work at your own pace make this\par workout your own\par thanks for keep it up doing great so far\par keep moving keep breathing and keep\par squeezing that oblique at the top of\par every rep make sure you get full range\par of motion all the way up all the way\par down you got it right here right here\par let’s switch sides in five four three\par two one zero\par switching sides now alright and right\par into it you got it\par excellent work everybody again think\par about what brought you here today to\par begin with what is it what’s your why\par trying to tighten up those ABS trying to\par get better at your sport just trying to\par kick butt at life whatever it may be\par focus on it that that motivation is\par going to be what gets you through this\par workout come on stay focused on it let’s\par go what you got what you got put it all\par out there\par breathe squeeze and contract those ABS\par at the top every time squeeze that\par oblique you gotta fight through that\par burn come on you’re stronger than that\par burn let’s see it right here let’s go\par let’s go let’s go yeah just ten more\par seconds on this side almost there almost\par there no letting up four five four three\par two one zero nice okay we’re turning on\par your backs for the next one I’m going to\par do a lying leg twist Claudia’s going to\par do a lying knee twist\par so I ends out your side try your best\par keep your shoulder blades flat on the\par ground my legs are up straight Claudia’s\par knees are bent\par but we’re twisting so just using those\par obliques\par power through on this one again trying\par your best to keep your upper back flat\par on the ground and if you don’t have the\par full range of motion on this one to get\par your legs your knees all the way\par side-to-side that’s okay do the best you\par can you can just do a 45 to 45 or\par whatever feels right for you\par again we just encourage you to make this\par workout your own this is a tough workout\par it may be short but we are going\par non-stop that constant time under\par tension it is really going to work those\par obliques you got it make sure to breathe\par whatever you do do not hold your breath\par on this one you got it I know it’s\par burning\par fighting through that burn learning to\par love that burn you got it right here\par guys one rep into the next come on\par you’re a fighter not a quitter let’s see\par it right here let’s go let’s go let’s go\par ten more seconds on this one that’s it\par almost there\par breathe let’s go five four three two one\par zero\par all right I’m going to do a key rotation\par where Claudia’s going to do a key hold\par from her knee so you decide which one is\par right for you I’m going to switch side\par to side but Claudia’s just going to come\par up on one side and hold keeping that\par core tight I have stay nice and locked\par in you decide which one’s right for you\par either way keep that back straight if\par you’re doing a version from your knees\par you’re going to switch halfway through\par breathe\par keep that core nice and engaged while\par you’re sitting in this p rotation hold\par yeah keep your abs tight if you’re doing\par them merge them from your knees go ahead\par and switch sides after doing my version\par just keep on moving let’s go whatever\par you do keep fighting name of the game\par today we’re all hurting and burning\par together thousands maybe millions of us\par doing the same workout all on the same\par boat today all here fighting let’s go\par come on what you got what you got\par put out there geyser you sure to breathe\par let’s go here it’s hit this one for just\par 10 more seconds we go guys almost there\par fighting to the end and five four three\par two one and zero nice ok we’re moving\par into a crossbody mountain climber either\par from up on your feet or your knees I’m\par going to bring that knee in and to the\par side knee up into the side I’m on my\par feet Claudia’s on her knees but the\par basic move is the same not just bringing\par the knee straight up but actually bring\par it across to that opposite side you’re\par just getting in as many reps in as you\par can this was not only great for working\par the core obliques but also it’s a\par calorie torture as well I’m going to\par burn some fat on this one call that\par extra credit come on keep moving guys\par what you got don’t give up don’t pause\par that video this is what you came here\par for focus on that why what brought you\par here today come on keep it up keep it up\par let’s go don’t give up you got it don’t\par stop when it hurts stop when you’re done\par come on let’s go just 10 more seconds on\par this one that’s it that’s it fight\par through it fight through it\par you got it four five four three two one\par zero\par okay we’re going to be up on our feet to\par the next one I’m going to grab my\par dumbbell flyes you can use your\par bodyweight\par see they’re nice and wide cozy pointed\par out just a little bit arms are straight\par up we’re going to do an around-the-world\par we’re going to do a side Bend and you’re\par going to bend down as far as you can and\par then turn pivot reach and return so\par we’re going out as far as you can\par without having to pivot and then when\par you can’t anymore\par go ahead pivot and reach down to that\par foot you can’t quite get all the way to\par the foot that’s okay do the best you can\par and all this one takes a little bit of\par coordination\par we even had a practice this one earlier\par that’s alright but it does work and you\par can immediately feel it hitting those\par obliques so again it’s okay if you can’t\par quite reach all the way down do the best\par you can\par this one definitely has the added\par benefit of getting a little bit of\par mobility and flexibility working it as\par well nice let’s get into that rhythm one\par into the next this is it last oblique\par move of the day come on what you got\par let’s go put it all out there guys\par fucking through to the very end\par let’s go loosen yourself nobody else can\par do it for you what do you got right here\par prove it to yourself not us you’re not\par competing with us competing with\par yourself just getting a little bit\par better every single day you’re feeding\par that you from yesterday come on what you\par got last ten seconds keep focused almost\par there let’s go let’s go four five four\par three two one\par last one and zero hi Clark\par that high five that was a hard and fast\par today nice work today guys thank you for\par sticking with it right to the very end\par if you liked this workout you’ve been\par working out with us for a while you’re\par starting to see some results we’d\par encourage you to please go check out our\par patreon page where you can find out more\par of a hiking support our mission of\par keeping these great workouts free if you\par enjoyed this workout routine with us\par today we ask that you give it a big\par thumbs up and please subscribe to our\par YouTube channel so you never miss a\par workout from Hospit make sure to check\par out has be calm we have hundreds of free\par workouts just like this one free meal\par plans and our free complete in this\par program if you’re on Facebook Instagram\par Twitter snapchat combine has it because\par we want to connect with you thank you so\par much for working out with us today then\par our privilege I’m out of breath I’m\par coach Kozak and I’m Claudia and we will\par see you at your next workout\par

coach Kozak and I’m Claudia and this is\par a total body strength training workout\par the only equipment required for this\par workout is a pair of dumbbells but\par you’ll also have the opportunity to use\par a utility bench choose a weight that is\par challenging for you but that still\par allows you to perform each exercise with\par proper form while we will be providing\par some easier modifications this is not a\par beginner workout if you’re a true\par beginner and you’ve never worked out\par before we recommend you click the link\par up top and it’ll send you on over to our\par beginner strength training workout\par alright so if you’re ready to go let’s\par do it\par [Music]\par starting with a light warm-up we’re\par going to do a run in place\par plus an arm crossover so on this arm\par crossover I want you to alternate which\par arm is on top we’re going to get a nice\par full range of motion opening those arms\par up and then crossing them over and keep\par a slight bend in your elbows not run in\par place again just a nice light touch with\par the balls of your feet making sure to\par breathe we’re not counting any\par repetitions in this warm-up it’s just\par about moving at your own pace getting\par that heart rate up and then we’re going\par to sneak a little bit extra mobility\par work in at the same time warm-up is just\par that it’s just a warm up so make sure\par that you’re not going too hard we don’t\par want you to overexert yourself here save\par it for the workout it has a warm one in\par the gym you’re going to see the sweating\par well at least me I don’t know about\par Claudia nice and light touches on the\par balls of those feet opening that chest\par all the way up to fill that stretch as\par you open those arms up let’s do this one\par four five four three two one zero all\par right shake those arms loose next we’re\par going to move into an overhead squat\par plus a hamstring stress so Peter\par shoulder-width apart it’s going to bring\par those arms straight up palms facing one\par another we move into an overhead squat\par that weight back in your hips keeping\par good posture your arms are in line with\par your body reach down to your feet or\par ankles and extend those hips back and\par stand up repeat so weight goes back in\par the hips you guys full range of motion\par overhead squat and then stretch those\par hamstrings and return up now depending\par on your flexibility you may or may not\par be able to get quite as far down as we\par are on that overhead squat just try your\par best to get as far down as you can\par bringing those hips back while keeping\par your arms and your body in a nice\par diagonal line wait back in the hips feet\par stay flat on this one good this is a\par great one really to loosen up your\par entire posterior chain also also helps\par you work on that depth on your squat if\par you have any mobility issues there just\par a nice total body move loosening\par everything up getting ready for this\par work we have coming good moving at a\par nice relaxed pace again this one is in a\par race just going through the movements\par here every time on that overhead squat\par really focus on driving those hips back\par first and then bending at the knees\par they’ll help you keep your balance keep\par those feet flat you want to come up on\par your toes or on your heels let’s do this\par one four five four three two one and\par last one zero good are moving to the\par floor for the next one we’re going to do\par a high plank position we’re into a high\par plank why Plus rotation so from a high\par plank position we’re going to bring one\par arm up and out then bring it to your\par head and rotate reverse direction and\par repeat on the opposite side so one arm\par straight out keeping your core tight\par bring it to the head then rotate so\par here’s your why bring that one arm out\par and then your rotation the excellent one\par for both shoulder mobility as well as\par that thoracic spine loosening it up\par again getting ready for that work that\par we have to come moving at a pace that\par you feel comfortable with and just\par trying to increase that overall body\par temperature a little mobility at the\par same time loosen up those muscles\par you got it working at a pace you feel\par comfortable with let’s hit this last\par warm-up move for just 10 seconds side to\par side I think you should have read\par throughout whatever you do do not hold\par your breath for three two one and zero\par nice job for our first superset we’re\par going to go back and forth between a\par lower body move and an upper body move\par we only need one dumbbell for this lower\par body move we’re going to do a one leg\par deadlift\par so cloud is going to be showing you the\par slightly easier modification hold that\par dumbbell on one hand opposite hand of\par the leg that’s going to be working go\par ahead and put your weight back in your\par hips sit back bend at that knee keep\par your core nice and straight and I’m\par going to stand up with that one leg\par we’re Claudia is going to then go ahead\par and put that second leg down on the\par ground she’s going to do one leg down\par and she’s going to do two legs up\par you decide which variation is right for\par you we’re going to do three sets of\par eight repetitions alright let’s go ahead\par and get started on that first leg keep\par that core tight back stays straight\par really emphasize driving those hips back\par putting that weight back in your hips\par you want to keep you foot flat on the\par ground on this one you don’t want to go\par back onto your heel or come up onto your\par toes so at the same time you’re driving\par those hips back and bending at the knee\par keep your core tight head stays in a\par nice neutral position we have three more\par to go you get a nice full range of\par motion all the way down all the way up\par try on your best to balance not about\par being perfect on this one it’s okay if\par you need to touch down for a second last\par one right here breathe in on the way up\par out on the way down there alright next\par side good posture again breathing in as\par you lower inhale and then breathe out\par exhale on the way up try to get that\par breathing down with every move and this\par one’s really all about control not a\par race on this one you can see we’re\par really\par both focusing on that time under tension\par on this one\par putting that way back in your hips you\par see I have my opposite arm out for\par balance you can choose if that works for\par you\par another little balance tip is to find a\par focal point something for your eyes to\par focus on keep your eyes on it will help\par you stave down more I usually focus on\par something right here in front of me yeah\par on the ground yeah just like a couple\par feet out in front of your lead leg this\par is your last one right here guys\par actually okay so we can go ahead and\par pick up your second dumbbell I’m going\par to change weights for this one if you\par need to change or change weights or keep\par the same way it’s up to you twice a\par night having a couple different weight\par variations we’re going to do a drag curl\par plus an Arnold press palms are up in\par front of us dumbbells are resting up\par against your legs keep those dumbbells\par up against your body as you curl and\par bring them all the way up now we’re\par going to perform my Arnold press\par pressing straight up overhead twisting\par those palms until they’re facing forward\par now reverse direction and then drag curl\par back down dumbbells stay up against your\par body so that’s one rep we’re going to do\par it eight repetitions in total all right\par here we are\par dumbbells they up against this full\par range of motion all the way up press\par overhead reverse it and down by keeping\par these dumbbells up against you in this\par drag form really isolates those biceps\par and does not allow your shoulders to get\par involved it really makes it hard for you\par to use any momentum so it’s a great way\par just to isolate those biceps this one\par also works well with a barbell as well\par nice full range motion all the way up\par but without the Arnold press well\par without the arm yes I’m gonna kinda I\par was like no way works I’m sorry datavac\par you the director only were slow the\par Arnold breasts are with the dumbbell\par curl not quite with the press slight\par bend in those knees core stays nice and\par tight\par excellent full range of motion we have\par three more reps all the way up all the\par way down\par keep those wrists nice and tight and\par locked you don’t want what I call\par spaghetti wrists for their flimsy and\par just dangling uh is actually a four-part\par move so even though it’s only eight\par repetitions it’s going to feel like more\par we got one more yep last one right here\par again keep those dumbbells up against\par you full range of motion press overhead\par and return good okay so that’s one down\par of each exercise we’re going to go back\par to the one leg deadlifts we’re doing\par three sets of each back and forth so one\par down two to go with both of these right\par into it while their upper bodies\par wrestling legs are going to work three\par two one and begin remember find your\par focal points and you know it’s not about\par being perfect on this balance of course\par you’re trying to improve and you’re\par trying to be perfect but don’t beat\par yourself up if you have some moments of\par instability here you’ll see we’re not\par going to be perfect along the way that’s\par for sure not about being perfect it’s\par just about doing your best getting a\par little bit better every single workout\par three more on this side nice full range\par of motion all the way up all the way\par down you got it guys nice work and last\par one right here and it’s just leg strong\par good ok opposite side now eight\par repetitions let’s hit it right into it\par and begin boom the temperature and in\par the gym is going to kick my butt today\par just as much as the workout is I’m\par telling you it is warm here today I’m\par sure that some of you were it’s freezing\par cold right now and you’re not feeling\par sorry for me but that’s alright you’re\par south of the Equator you have total\par opposite weather than we do so very true\par you’re totally okay good make sure drive\par those hips back there’s a great one for\par hamstrings glutes quads as well as\par working on that stability and balance\par back stays straight on this one to mark\par make sure you’re actually bending at the\par knees and at the hips and not just\par bending over at the waist last one right\par here and zero okay set that dumbbell\par down we have your second dumbbell\par choosing that weight that’s appropriate\par for you and let’s get right into those\par drag curl plus Arnold press palms are\par facing forward three two one let’s get\par it going all the way up and as you press\par up you’re rotating those palms they’re\par facing forward and finishing with your\par biceps by your ears\par good work anytime you’re doing a\par strength training routine like this it’s\par great to have at least two pairs of\par dumbbells if you can really helps you\par switch up the weight for four different\par movements some moves are going to be\par stronger on some are going to be weaker\par on that’s why you see I use those\par adjustable power black dumbbells make my\par life a little bit easier when it comes\par to having multiple personnel bells ready\par do you notice I dropped my weight also I\par figured if I want to make it to this\par entire workout of sure probably really\par have to wait a little bit that’s true\par you can always go up and wait if you\par need to but if you start light helps you\par to make sure you Finn is strong all\par right and we have two more that just\par comes with a workout experience getting\par better knowing your own body and what\par weight to use so you don’t burn out too\par quick last one last one right here all\par the way up and all the way down\par all right good that’s two down one to go\par hip each one and if you are interested\par in these power block adjustable\par dumbbells we do have a link in the video\par description for you to check them out\par alright here we are back to the legs\par let’s get it going Showtime in three two\par one\par I make it through all three sets of\par these without falling it will be nothing\par short of a miracle well I have noticed\par that my balance gets a little better and\par as a workout progresses so you may find\par that by this third set your balance is\par great that’s true usually the first set\par of the day is the one super wobbly is\par the heart\par that says your body’s getting used to\par this new move full range of motion many\par more break at the hip and at the knee\par fighting through that burn that you\par might do get stronger every rep last one\par right here\par good okay switch it up opposite side now\par and last a to this one full range of\par motion bend at the hips and at the knee\par at the same time back stay straight I\par want to hunch over almost lost it there\par three\par I said not about being perfect just\par about putting in the work getting in a\par little bit better every time almost\par there three more last three right here\par guys come on doing it together right\par there with you rep by Rep getting\par stronger here we are\par great unilateral move even out any\par imbalances you may have last one who\par done with those for the day okay cross\par those off the list let’s go back to the\par drag curl plus Arnold press here we are\par working those shoulders biceps triceps\par on this one full range of motion all the\par way up all the way down don’t want to\par any little half reps and won’t cheat\par ourselves come on those shoulders back\par core stays tight and engaged on this one\par say focus on that form and again as you\par get tired you’ll notice it’ll be\par tempting to speed up a lot of these\par repetitions where to use momentum we\par encourage you not to do so I really want\par those muscles to work and contract\par throughout that full range of motion\par stay under control on these doing great\par getting stronger with every repetition\par which is another reason why we say you\par know challenge yourself with the weight\par that you’re using but not too much to\par where you can’t do this a proper\par warm okay so if it’s feeling too easy\par and you want to go too fast then you may\par want to reconsider the way a little bit\par exactly and again that’s just where the\par experience comes in and really learning\par what weight is right for you and as you\par get stronger that way it’s going to\par change and you’re going to need to have\par your way all right guys you have one\par more after this one\par almost there be nice enough last that’s\par wrong there we go last wrap of these\par right here push it through and zero nice\par job for our next superset we’re going to\par go back and forth between an our dl+ row\par and then an underhand chest press so for\par the second one the underhand chest press\par you’ll have the opportunity to use a\par bench press or stability ball if you\par want\par but for this our dl+ row resource our\par feet shoulder-width apart a little bend\par in those knees and we’re going to keep\par that same bend your knees throughout the\par whole move back stay straight as we\par lower self lower the dumbbell to about\par mid chin level then pull back and row\par from those elbows now drive your hips\par forward to stand up big and tall that’s\par one repetition we’re going to do three\par sets of eight of this one alright let’s\par go ahead and get started in three two\par one zero really when you drive those\par hips back keeping that slight bend in\par your knee throughout so we’re not going\par to squat down but really just going to\par drive those glutes back like we’re\par trying to touch your glutes and your\par butt to that wall behind you stretch\par those hips back keep them just that\par slight bend in the knee till those\par dumbbells reach about mid chin and up at\par the top I want you to squeeze those\par glutes you know we’re doing eight\par repetitions on this one it’s a great\par overall posterior chain move hitting\par your hamstrings your glutes your lower\par back and upper back the back stays\par straight throughout the whole move at\par the head anymore keep your head in a\par nice neutral position on this one\par squeeze those glutes up at the top last\par one right here\par and I owe excellent okay we need both\par dumbbells for the next one I’m going to\par do this one from the floor Claudia is\par going to do this one from the bench but\par if you have a stability ball you could\par also do it with the stability ball we’re\par gonna do an underhand chest press so\par it’s like a traditional chest press but\par only our palms are going to be facing up\par or forward so a little bit different\par move I’m gonna do it from the floor so\par we’re gonna do a full range of motion\par all the way up all the way down if\par you’re doing it from the floor we don’t\par want to bounce your arms off the ground\par all right here we are eight repetitions\par and three two one full range of motion\par bring those elbows out as you come down\par and then bring those dumbbells together\par as you come up\par squeezing your chest up at the top and\par trying your best to keep your elbows\par directly under those dumbbells\par throughout the whole move we don’t want\par to get me any awkward positioning on\par this one you have three more controlling\par every repetition not rushing through it\par I said really focusing on that time\par under tension making sure those muscles\par are working and last one right here all\par the way up and all the way down actually\par won’t work okay so that’s one down of\par each of these two more to go two more to\par go so again three rounds in total going\par back to the our dl+ row move my weights\par out of the way here remember every time\par you’re picking up these weights off the\par ground use your legs come down and\par didn’t do a squatter deadlift to get\par them up injury-free hard to get our\par gains if we have an injury alright for\par you to show them in the park let’s go\par weight back in the hips all the way down\par feel that stretch in those hamstrings\par and pull back from the elbows good\par squeeze the gluts up top anytime we’re\par doing any type of row I really want you\par to focus on pulling back from the elbows\par don’t think about pulling back from your\par hands right but instead from the elbows\par a full range of motion feel that stretch\par in the back on every rep the halfway\par point as you’re doing great keep it up\par rep by Rep just getting you that much\par closer to your goal whatever it may be\par just want you to stay focused on that\par goal something made you come here today\par something inspired you to start this\par video focus on that throughout that one\par whatever you do do not lose sight of it\par and squeeze those glutes at the top\par all right back into that underhand chest\par press moving to the floor and at any\par time during today’s workout you need to\par adjust your weight in between sets we\par encourage you to do so right you’ll see\par us\par definitely shuffle with our weights here\par exactly okay don’t just use the same\par weight for convenience always finding a\par new way finding the weight that’s\par appropriate for your fitness level what\par challenges you but allows you to keep\par proper form all right here we are in\par three two one\par underhand chest press full range of\par motion and now if you’re doing this one\par from the bench or from a stability ball\par really the major advantage is it just\par allows you get a little fuller range of\par motion or I have to stop because my arms\par are hitting the ground\par cloudy can go about another one to two\par inches she just gets a little more range\par of motion but both still good moves\par two more squeeze that chest up at the\par top boom there it is at one more last\par one right here\par excellent excellent work okay that’s two\par down everybody oh man did we mention\par it’s hot in the gym today whoo um if it\par wasn’t obvious you can see what I have\par going on here a little situation doesn’t\par gross you guys out too much if it does\par I’m sorry it’s just\par karate of us working our butts off all\par right here we are our dl+ row getting\par into position use those legs to pick up\par your weights find a coach and last Betty\par Lee’s let’s get into it hips back back\par astray feel that stretch pull back from\par those elbows good if you’re looking for\par a little more of a challenge on this one\par this is one that if you have a barbell\par you can swap out and use a barbell on\par this Moo yeah that’s a good\par yeah a little heavier weight totally up\par to you we encourage you to make this\par work out your own adjust it make it\par easier harder whatever it takes so it\par suits you and your specific needs\par remember to keep that core nice and\par tight keep it engaged throughout right\par like doing an ab workout without ever\par came down and ground for crunch the best\par that’s right keep it nice and tight guys\par q more she’s working that grit to Philly\par forearms working on this one as well\par that’s fine anyway our last one finish\par strong pull back on those elbows squeeze\par those glutes boom you got alright\par last set of this underhand chest press\par to the ground we go I think I’m going to\par increase my weight a little bit that’s\par it and if you’re not feeling challenged\par there’s only one reason because this\par doesn’t matter how strong you are this\par workout can challenge you you just have\par to use more weight okay always adjusting\par that weight alright we’re breathing down\par breathing in on the way down and\par exhaling on the way up so breathe in as\par you lower those dumbbells and exhale on\par the way up and that’s true for any\par exercise we’re always inhaling on the\par lowering or eccentric part of the\par movement and then exhaling on the part\par that’s hard halfway through or the\par concentric part of the movement\par excellent you’ve got a full range of\par motion control that descent as well\par don’t just allow those dumbbells to fly\par down almost there guys\par and you have one more after this whoo\par whoo all right last one finished strong\par and zero excellent job we got another\par killer superset coming your way\par I’m going to grab two dumbbells for this\par first one we’re going to do either a\par dumbbell sidelines Plus upright row or a\par dumbbell lateral squat plus upright row\par you decide which one is right for you\par I’m going to take a bigger step cloud is\par going to take a shorter step and then as\par we come up we’re going to bring those\par elbows up into an upright row I’m\par feeling that nice stretch where Claudia\par is stepping out into more of a\par traditional squat\par by the way you’re looking at a good\par challenge yes man we’re going to do six\par in each direction twelve in total here\par we are in three two one good keep good\par posture head and chest is up and as you\par stand up pull straight up on those\par elbows one wrap right into the next try\par to get good depth kick that weight back\par in your hips on this one last one those\par feet flat all right switch opposite side\par that’s it and begin opposite side now go\par pulling up on those elbows as you\par perform that upright row like you’re\par zipping up a jacket big reach two more\par making sure to breathe in breathe out\par left one and zero all right some set\par these dumbbells down we’re going to\par alternate this one with a diamond push\par up Claudia’s going to do this one from\par her knees I’m going to do it up the up\par on my feet you decide which variation is\par right for you but either way we’re\par getting into a push-up position making a\par diamond shape with their hands\par this one’s really going to emphasize\par those triceps shoulders and chest are\par getting hit as well I’m just as scared\par of urs but you can do it that’s right\par there’s nobody versions in this workout\par they’re going hard and harder alright\par eight reps here we are in three two one\par full range of motion all the way down\par all the way up going down into those\par elbows get to a 90 degree angle nice and\par controlled breathe in on the way down\par out on the way up no shame and dropping\par to your knees on this one if you need to\par or maybe you can start on your feet and\par then transition your knees and all about\par making this work out your own last line\par right here and push through okay that’s\par one down of each going back to those\par lunges plus upright rows using a weight\par that’s appropriate for you a little\par harder move probably not quite have you\par weighed on this one\par all right six in each direction you\par ready let’s do it big stabbing and power\par as you pull up weight back in the hips\par good posture taxes I keep that foot flat\par as you go down you don’t want to come\par onto your heels or onto your toes back\par job guys come on keep it up last one\par right here on the side and up all right\par opposite side now right into it no rest\par began every repetition getting just that\par much closer to your goal rep by Rep and\par getting that much closer here it is\par keep fighting guys you’re a fighter now\par let’s see it right here\par last one and pull up those elbows good\par but nothing but compound moves today one\par compound moving the neck let’s go into\par those push-ups we’re getting a lot of\par working in a short period of time today\par again using that diamond shape in your\par hands let’s get full range of motion on\par these push-ups in three two one begin\par breathe in on the way down breathe out\par on the way up and while it may be\par tempting to rush through these I do want\par you to take your time with them halfway\par through that core tight back stay\par straight you want your butt way up in\par the air Kim or even a finger on your\par knees I want to keep that back straight\par last one and hand it zero whoo guys are\par doing great here we go we got one more\par of each grab those dumbbells moving into\par that lateral lunge or squat and three\par two one let’s do it\par we’re in it together guys right there\par with you fighting through it rep by Rep\par we can’t rest so you can’t rest come on\par we’re all in it together let’s go have a\par tribe we’re yet last one on this side\par and zero opposite side now I can’t wait\par to hear all the comments about how much\par you all hate / love coach Kozak oh yeah\par like this one well has a love-hate\par relationship we understand that as long\par as you guys keep showing up and we read\par every comment that’s all we care about\par thank you so much for showing up working\par with us today all right last one right\par here\par that’s it oh there we go\par check those off the list let’s go on to\par those push-ups right here right here\par come on Hester tribe where yeah in the\par last edit e that said of these push-ups\par getting stronger every rep you’ve\par already done sixteen one six more hey I\par like that alright let’s hit it laughs\par eight of these and three eight more okay\par – sorry one all right Claudia a little\par Freudian slip there I wish it was six\par control the way up and the way down last\par eight reps come on guys you got it right\par through rep by Rep halfway you’re a\par fighter not a quitter don’t pause that\par video don’t give up just keep pushing\par two more come on pushing yourself\par there’s nobody else can do it for you\par almost there last one and zero excellent\par for our next superset we’re going to go\par back and forth between two upper body\par moves they’re antagonistic or opposite\par of one another we’re going to get\par started with a dumbbell reverse fly\par great one for the middle of your back\par rhomboids and rear delts go ahead and\par feet shoulder-width apart then over on a\par 45 degree angle bend those elbows and\par wrap your arms like you’re hugging a big\par tree now keeping those elbows bent let’s\par pull apart and squeeze the middle of\par your back and return back down we’re\par going to eight controlled repetitions\par here we are let’s get it going and three\par two one zero\par squeeze that middle of your back every\par time and this one I like to pretend like\par somebody has their finger right in the\par middle of my back and I’m trying to\par squeeze their finger it’s a good little\par mental note to make sure you’re using\par the right form so you’re not just\par pulling back on the elbows but instead\par you’re pulling apart and again wrastler\par arms like you’re wrapping your arms\par around a tree last one and zero I\par personally tend to drop my weight on\par these a lot\par it’s obviously I’m using my back muscles\par which aren’t as maybe strong as other\par parts and it’s a harder move so you\par don’t hurt or move so you may want to\par drop your weight an FYI so for the next\par we’re going to do a spin press we only\par need one dumbbell for the next one this\par one’s going to work your chest the\par opposite or antagonistic move here so go\par ahead and squeeze that one dumbbell on\par both ends now we’re going to extend your\par arms out straight keep squeezing and\par pull it back in keeping your arms out\par parallel to the ground and the whole\par time you’re squeezing and we’re with\par your chest here we are for eight\par repetitions and three two one\par squeeze as you extend and squeeze on the\par way back this is one of those exercises\par that would be so much easier if you\par could just rush your way through it in\par out in out in out but then it wouldn’t\par be nearly as effective we really want\par you to control your moves half way\par focusing on squeezing that dumbbell and\par over end throughout the whole move\par pretending like I’m trying to crush this\par thing as you can exactly\par between my tuning good I keep a slight\par bend your knees back stay straight and\par last one are air Bennie strong and zero\par Wow okay you need that second dumbbell\par we’re one down of each weave back to the\par root dumbbell reverse fly remember to\par use those legs as you pick up your\par dumbbells injury-free around here come\par on all right feet shoulder-width apart\par slight bend in those knees bent over at\par 45-degree angles\par hug your tree and now hold those\par dumbbells apart nice and controlled on\par this one you want to keep your head and\par back in a neutral position so that means\par you don’t want to be up like this but\par instead you want your head to be in line\par with your spine\par three more squeeze that back up at the\par top rat by rap nice and control last\par line\par zero fou hasslein okay one dumbbell\par spend depressed think I’m dropping my\par weight on the spend press oh mine that’s\par about the weight more but I’m so darn\par sweaty it slipping over here alright\par here we are let’s go spend for us it was\par my personal problems Oh alright here we\par are\par squeeze that dumbbell together and\par extend full range of motion good all the\par way forward all the way back really\par concentrate on contracting your chest or\par your pectoral muscles squeeze them\par throughout the whole move try our best\par to extend those arms all the way out and\par three more almost there come on keep\par fighting guys you got it you got it no\par give up in you there’s no quit in you\par let’s see right here last one oh yeah\par excellent guys pardon my lovely workout\par face I’m sure we’re both making them\par okay let’s pick up that second dumbbell\par hey if you still look cute at the end of\par your workout and you didn’t work or\par dairy on your workout yeah so I don’t\par plan on looking too cute by the end of\par this thing alright hug that tree guys\par let’s go 4 3 2 1 8 repetitions full\par range of motion on this reverse fly you\par got it really control both the way down\par and the way up it would just fling them\par back there and allow them to drop\par especially control that negative or\par lowering phase you know I move flying by\par right here last one\par and 0e alright we’re feeling good yeah\par they’re super set up their last set of\par spend but SBE and D by the way just in\par case you’re keeping track ur scoring at\par home alright\par bonus points if you can tell us where to\par originated from I don’t know so leave\par comment in the description if you do ok\par here go squeeze that dumbbell end over\par and try not to let it slide out of your\par sweaty hands and squeeze it together and\par pull it back slight bend in your knees\par keep that core nice and tight squeeze\par all that squeeze the core as well not\par just your chest\par squeeze neck core those core muscles at\par the same time who almost add feel so get\par it burn so good job way we’re right\par there with your rep by Rep were\par thousands maybe millions of the home in\par the same workout we own that saying burn\par all in it together guys last one right\par here\par sim is strong and real excellent here we\par are at our last superset of the day the\par first move\par oh she’s excited first one we’re going\par to do is either going to do it here it\par is high either a reverse lunge plus\par overhead press or a split squat plus\par overhead press you decide which one’s\par right for you anyway we’re gonna start\par with those dumbbells up in rack position\par I’m going to step back drop that back\par knee to a 90 and press overhead at the\par same time what Claudia is going to start\par in that split squat position and she’s\par just going to drop the back knee you\par decide which variation is right for you\par we’re going to do six repetitions on\par each side 12 in total here we are and\par three two one zero so you’re literally\par dropping underneath so you’re pressing\par up and dropping at the same time so it’s\par not a drop and then press but instead\par pressing up as you drop your weight down\par and back all right guys you have one\par more on this side and we’re switching up\par and zero opposite side now\par whew other leg three two one drop in\par both knees until they get down to about\par a 90 degree angle is your goal trying to\par come up before that back knee hits the\par ground if it just touches the ground\par it’s okay you don’t want a big strike\par and last one right here\par zero whew go down shoulders are on fire\par good and you can set those dumbbells\par down or move into the floor for the next\par one we’re going to get into a low plank\par position I’m going to do this one from\par on my feet Chloe’s going to be\par underneath we’re into a scapular push-up\par we’re going to start with a retraction\par bring those shoulder blades back squeeze\par one another and then protract come all\par the way up and beyond stretch get\par retrack bring them together protract\par separate them back and forth between the\par two\par keep your core nice and tight along the\par way just 12 repetitions of this one\par breathe squeeze those back muscles this\par one’s working your shoulders your back\par as well as your core nice full range of\par motion\par halfway through guys you decide if\par you’re better off from your knees or on\par your feet they’re both tough go squeeze\par those back muscles especially on that\par retraction pulling them together almost\par there\par one or rap in the next you gotta get two\par more right through it\par doesn’t look like much with us and we’ll\par kick your butt and zero oh man\par good good good I know that’s going to be\par sore tomorrow yeah so if they wanted to\par that’s one down of each back into the\par press plus reverse lunge or split squat\par one down two to go guys come on we’re\par right there with a fight through the end\par kick those dumbbells up and three two\par one begin nice work come on stick with\par it guys this point of the workout so\par important that you think about what\par brought you here today to begin with\par whatever it is\par stay focused thanks is right here and\par switch sides opposite side three two one\par right into it last six come on finish\par strong guys core stays tight good\par posture fight through it\par ah come on few more aren’t so good last\par one right here\par zero hi my shoulders are off player\par alright that’s how I know it’s working\par oh yeah you are not right to the floor\par we go guys Oh to the floor we go here we\par go low plank position\par scab breather push up and three two one\par we gain drops and squeeze throughout and\par squeeze you got it one rep right into\par the next no give up no quit in you come\par on\par not about how bad you want it stuff how\par hard you’re willing to work for it\par halfway that’s what you’re doing right\par here rep by Rep putting in the work so\par close so close come on finish strong\par everybody two more last two and here we\par are last one ah zero good do it good we\par got just one more set of each of these\par I’m gonna drop my weight ever so\par slightly so I can keep good form\par great all right here we go come on right\par here guys right there with you\par where Fiona – let’s get it going last\par set three two one and step back slide\par into the end we don’t stop when it hurts\par we stop when we’re done come on let’s go\par we’re not done yet we’re getting close\par well we’re not done last one on this\par side\par oh all right what’s your real last six\par Chanukah and begin whoo burn so good\par burn so good right there with you guys\par come on anymore grind it out grind it\par out almost there last one zero whoo all\par right nice work everybody you set those\par down last set of you scapular push-ups\par finish with this guy’s right here let’s\par go ahead to try what you got what you\par got right want you to exceed your own\par expectations today make yourself proud\par three two one begin remember you’re not\par in competition with us look in the\par mirror that’s your one and only\par competition trying to get a little bit\par better than you were yesterday\par day by day putting in the works so you\par can accomplish those goals\par doesn’t matter how slow you’re moving -\par laughs and everybody on the couch who’s\par not trying\par come on what you got getting closer guys\par getting closer\par make sure to breathe don’t want your\par breath to more edit last one finish\par strong mmm\par zero you made it huh nice work out there\par the word Claudia\par okay so workouts complete now we’re\par going to move into a nice light cooldown\par yeah\par purpose of this cooldown is to allow\par your heart rate to come down slowly\par as well as getting some extra mobility\par work and that’s my breath if you didn’t\par know it we’re going to move on over to a\par wall we’re going to do an overhead wall\par flexion so once you get your whole back\par up against that wall as well as your\par head best you can flat palms are facing\par inward now let’s bring your arms up do\par an overhead wall flexion and back down\par whoo my shoulders are tight all the way\par up oh nice and controlled we’re not\par counting any reps on this one just doing\par our best to work through that full range\par of motion all the way up all the way\par down excellent\par breathe nice and control yeah really\par focus on catching your breath inhale and\par exhale trying your best keep your whole\par back and head flat up against that wall\par we know what stuff to do my shoulders\par are on fire right now it’s alright I\par know it’s working do this one for just\par five more seconds and three two one zero\par step away from that wall we’re going to\par move into a chest opener loosen up your\par chest want you to interlock your fingers\par behind your back now let’s pull your\par chest apart as you bring your chest\par forward shoulders back feel that stretch\par in your chest for an additional stretch\par you can then bend over at your waist and\par bring those arms up and over while\par continuing to pull back you decide which\par variation is right for you although if\par you’re super sweaty\par kind of hard to keep your fingers hold\par interlocked totally your zippers 20 okay\par mean right now all right doing the best\par you can hold and stretch that chest for\par five four three two one zero come up\par slowly oh yeah slowly pass out okay\par let’s go to the floor we’re gonna do a\par sprinter stretch or a quad stretch hang\par on what you want to call it one leg out\par straight let’s go and bring that\par opposite leg back easier version is your\par leg out to the side here slightly harder\par version like Claudia’s Dennis ready\par there put more tucked underneath and for\par even more of a challenge you can then\par lean back or lie all the way back you\par decide which variation is going to be\par right for you and what’s going to\par provide the right amount of stretch this\par is a good amount of stretch for me right\par here with all stretches you want to\par we’re all static stretches you want to\par try to take into like 85 90 percent of\par what you’re capable of you want to take\par it to the point where it hurts and you\par actually can do some pain feel that\par stretch in that quad some nice big deep\par breaths whoo\par give yourself a big pat on the back\par think about how awesome this workout was\par and you’re done for the day\par right just check this off your list\par switch sides in two one zero that’s it\par and just be proud of what you’ve\par achieved so far today no matter what you\par do or don’t do for the rest of the day\par you have this workout to hang your hat\par on and be proud for what you’ve achieved\par and if ever were easy everybody be\par working out everybody be fit but my\par goodness are they not because this takes\par a lot of where it takes a lot of work\par everything in your day to day life from\par busy routine to sedentary requirements\par you know sitting in car computer all\par working against you to your nutrition\par options especially oh my goodness is\par Metacom barded with organizations yep so\par way to stick with it today two-one-zero\par all right we’re going to move into a\par figure four stretch once you go ahead\par and lie down on your back\par one foot down flat bring that opposite\par leg and knee up I want you to reach\par through your legs to grab that knee and\par bring that knee in as you stretch this\par side you’ll feel a stretch in your hip\par stretching your IT band your quad and\par your glutes on this one try your best to\par bring that opposite leg in you can’t\par quite reach through you can just do it\par just by grabbing that leg\par or maybe you’re here again make this\par stretch your own do you have to do to\par make it work for you again just use this\par time to be proud of what you’ve achieved\par so far today nice big deep breaths\par three two one zero\par excellent switch it up opposite side now\par getting closer guys we’re getting closer\par reach through and pull again this is a\par great one for your hips and your\par performance if you have any sciatic\par nerve pain close your IT band which will\par help with any knee pain just making time\par for this mobility work here we’re going\par to be working as hard as we are we also\par have to focus on restoration work and\par keeping our body healthy pulling it in\par here for five four three two one zero\par okay we’re going to turn to our right\par side now and you’re moving to what’s\par called a page-turner so go ahead and\par roll onto your right side completely\par bring one knee up both knees are bent at\par a 90 degree angle and arms are out in\par front of you now we’re going to do a\par page turners we’re going to open up the\par book and I want you to look at that\par opposite direction as you open the book\par and then rotate back nice and slow and\par controlled actually want you to look in\par that direction too you’re looking over\par your opposite side shoulder this one’s\par again great for that thoracic spine for\par your hips shoulders\par multiple body parts you can stretch out\par on this one lower back I’m all about\par these efficient moves getting multiple\par body parts hit and just one move because\par hey you know we’re all busy so we have\par to be as efficient as we can with our\par routines on this last one I want you to\par stretch and hold now just hold good try\par best keep that outside knee on the\par ground\par just keep looking over that shoulder\par stretch stretch stretch four five four\par three two one bring it back close that\par book okay flip it over one more time on\par the opposite side and this is it right\par here everybody getting so close to the\par end get that opposite side knee up both\par knees are bent at a 90 bring those hands\par together and now let’s slowly open that\par book Oh feel that stretch and come back\par and it’s not uncommon to have one side\par feel tighter than the other\par you’ll hear Claudia and I mention that\par all the time that’s alright I even\par switched from week to week that’s right\par it’s nothing wrong with you it’s totally\par normal\par it’s just something to monitor be self\par aware of your body at all times\par part of longevity and fitness is really\par just getting to know your body\par understanding when you’re being\par overworked or underwater or we just\par happen to predominantly sleep on one\par side yeah right so we have I know I’ve\par mentioned it before I have shoulder\par issues on my left side because that’s\par the side I sleep on so and put yourself\par aware of it yeah go important all right\par let’s open this book one last time and\par we’re gonna hold hold and stretch big\par stretch for 5 4 3 2 1 0 close that book\par one last time and that’s it\par we made it oh my god my gosh I wonder\par how much water I just know you’re chug\par some water excellent work give this guy\par a salt pack for real excellent work out\par there thank you so much for sticking\par with us and grinding through it right to\par the very end yep if you liked this\par workout you’ve been working out with us\par for a while and you’re starting to see\par some results we\par encourage you to please go check out our\par patreon page where you can find out more\par the how you can support our mission of\par keeping these great workouts free and if\par you enjoyed this routine with us today\par we ask that you give this video a big\par thumbs up and please subscribe to our\par YouTube channel so that you never miss a\par brand-new workout from Hospice make sure\par to check out has fit calm where we have\par hundreds of free workouts just like this\par one our free meal plans and our free\par complete fitness programs and calendars\par and if you are on Facebook Instagram\par Twitter snapchat whatever social media\par outlet is your favorite come find us\par we’re there and come connect with us\par again thank you so much for hanging out\par with us today it’s been our privilege\par I’m coach Kozak and I’m Claudia and we\par will see you at your next workout\par