[Music] what’s up has fit tribe it’s your personal trainer coach Kozak I’m 20 weeks pregnant Claudia and this is a cardio and abs workout without equipment today’s workout is broken up into four parts in part one we’re starting you off with the warmup part two is our cardio round and we’re gonna perform today’s cardio Tabata style that means we’re gonna go for back-to-back rounds of each exercise 20 seconds of work followed by 10 seconds of rest part 3 is all about your core and abs and we’re gonna finish off in part 4 with our cooldown there’s absolutely no equipment required for today’s routine if you’re ready to go let’s do it [Music] [Music] [Music] [Music] all right tribe let’s get started with the warmup first one for the day warming up our upper bodies we’re gonna do a shoulder roll go ahead and pick those shoulders straight up to our ears and then bring the arms up and over form an arm circle shoulders up arms come up and over just a complete upper body shoulder stretch on this one nice and controlled not going too crazy on the pace remember it’s just the warm-up here now we’re not gonna count any repetitions during the workout or during the warm-up just want you moving at a pace that you feel comfortable with making sure to breathe on this one in this funny face that I’m making while I’m doing it is totally optional don’t feel pressured into making it keep those shoulders back good posture your core is tight on this one four five four three two one zero good alright one more upper body move here we’re gonna do a dynamic chest open and bring those arms up elbows to a 90 degree angle let’s bring the arms together elbows together and then as we pull the hands and elbows back I want you to press that chest forward open that chest up and repeat open that chest and shoulders up and then bring the hands and elbows together again keeping good posture and as you perform this want you to focus on bringing that chest forward not reaching with your head and neck but instead really reaching with those shoulders as well as your chest it’s a great one to help you improve your posture as well keep that breathing going here last 10 seconds on this one as you’re getting through this your range of motion should be improving four five four three two one zero alright next we’re moving into an inchworm so we’re gonna start there feet shoulder-width apart I want you to bend over and place your hands on the floor now ideally we’re keeping our knees straight but you may need to bend your knees to accomplish it we’re just trying to keep your legs as straight as possible and we’re walking out with our hands and do a high plank position now let’s walk up with our feet keeping those legs as straight as we can stand all the way up and now repeat going reverse come back down hands down keep those legs straight as we walk back into a high plank and then walk back with our hands again if you need to bend your knees to accomplish this it’s alright and repeat we’re just trying to keep them as straight as possible stretching out that posterior chain our hamstrings glutes and lower back I’ll get nice and warmed up on this one again not a race either making sure to breathe not holding your breath also keeping those legs straight as we walk back last one and excellent all right last one and our warm-up we’re going to move into a kneeling hamstring stretch plus rotation so let’s get down into a high plank position for this one also known as like a pushup position got our hands and our feet let’s bring our right foot up by our right hand we’re gonna start with our rotation so I want you to take that right hand and we’re reaching through bringing that elbow down and now I want you to sit back come on to the opposite side knee straighten out this lead leg and we’re reaching towards the foot you may or may not be able to touch it doing the best you can now we’re coming back and repeating back into that high plank reaching through and then you sit back or stretching that hamstring as well as our calf repeat and just going back and forth between the two and a little dynamic movement here loosen up those legs getting them ready for this work that is on the way remembering to breathe to this entire exercises especially when you’re in a plank position that’s it don’t hold your breath okay last one here and as we come up let’s go ahead and step back step up with our opposite foot our left foot and now let’s do the opposite side now in through and then sitting back onto that opposite side knee reaching stretching that hamstring and calf and repeat focus on getting a rotation while you’re up in that high plank position and I’ll help you to loosen up that lumbar spine good make sure not to hold your breath and again not part of the workout so we’re just moving at a little bit relaxed pace here getting our heart rate up overall body temperature up and at the same time gaining a little bit of extra mobility along the way last one good stretch and that’s it warm-up is complete I’m ready to do this I’m warm I’m warm – it is warm in the gym today we’re gonna get some work in okay we’re gonna get started with either a squat plus high knee clap or a quarter squat plus the high knee clap and I’ll show you what that looks like again we’re gonna do four rounds of each exercise we’re gonna do 20 seconds of work and then you get a 10 second break in between well shit so let’s click it it’s gonna go very fast feet are shoulder-width apart when I put our weight back in our hips squatting down all the way down or quarter and on the way up bring out the subside knee up clap underneath and repeat getting in as many as we can and 20 seconds let’s do this as fit tribe okay here we go and three two one begin squat knee up clap squat knee up clap you decide which depth of the squat is appropriate for you today that’s right you feel like you can go all the way down do so feel like a quarter squats more appropriate then that’s alright – not much longer in three two one break excellent and then as we always say in these two bodies at ten seconds again the go by fast it’s right here we go in three two one begin and so throughout today’s routine we’re gonna encourage you to choose which variation is appropriate for you you may start with my variations and finished with claudius or vice versa just encourage you to make this work out your own pushing yourself all the way through it let’s go in three two one break axon that’s two down two to go let’s go keep that energy high here getting that lower body warmed up with this one here we go and two one begin keep that weight back in your hips as you’re squatting keep those knees out don’t let them come in being sure to keep your feet flat as well don’t come forward onto your toes good posture back a straight course tight let’s do it come on head up chest up on that squat and three two one break who already got that who that burn going in the legs one more feeling good all right breath and three two one let’s go never got my last one tried everything you got on this one put it all out there 20 seconds a maximum effort here come on one right into the next let’s do it don’t forget to breathe inhaling on the way down exhaling on the way up and three two one break all right good we’re gonna get those legs a little bit of a break with this next one we’re moving to the floor I’m getting into a high plank position to do a push-up and I’m gonna be in a high plank position but from my knees you decide which is right for you we’re gonna go push-up elbows down to a 90 degree angle up pull back on the elbow pull back on opposite elbow repeat push-up so let’s push up row row you decide if you want to be on your feet or on your knees what we’re getting this started and five four three two one let’s do work full range of motion every time on that row pulling back from your elbows I want you to keep your back nice and straight shouldn’t have your butt way up in the air and can’t if you start with the version from your feet you need to move to your knees feel free to do so three two one break all right one down three to go here public deep breath and again we want to remind you to always work at your own pace don’t try to keep up with us do what you can and begin that’s a great point you are in competition with yourself not with us trying to get a little bit better than you were yesterday right here come on let’s go today is you versus you inhale on the way down on the push-up exhale as you come right back up and three two one and break two down two to go on these just because it’s a cardio workout we are getting our upper body involved as well total body work that’s right starting again in two one begin crack them out let’s go tribal yeah this is gonna go by fast let’s do it get that core tight shoulders stay Square to the floor shouldn’t be rotating as you’re performing your row nice big deep breaths keep it going three two one and break excellent okay one more down one last one I know and three two one begin this one’s working your chest your triceps shoulders upper back and even core all working together very efficient move here we’re gonna get a lot of work in in a short period of time today folks not much left and three two one and break excellent we’re back onto our feet for the next one we’re gonna do a skier swing hop I’m gonna do mine from a kickstand stance so I’m gonna do a staggered stance one foot back with the majority my weight on my lead leg and I am in a neutral stance position with my feet about shoulder width apart slight bend their knees we’re gonna drive her hands back as her hips go back hips forward hop repeat hips back hips forward all hinging in those hips getting started and two one begin you decide which one’s right for you if you’re doing my variation we’re gonna switch lead legs in between each round if you’re doing my variation of course you’re just hopping up and down with both feet returning that energy back into the ground nice soft landings this one is really all about those hips and break we’re hinging at those hips hips back hips forward every time do my variation switch that lead leg and three two one begin hips back hips forward excellent slight bend in those knees drive those hips back what you’re trying to touch your glutes to the wall behind you keep that back straight squeeze those glutes up with the top three as you jump to one break excellent okay I scoop two down two to go here those legs involve real quick all right starting again in two one begin and I switched my lead leg again the head in line with your spine so that means as I’m bending over hinging at my hips I’m not keeping my eyes up and said I’m keeping the head in line upper spine looking down as I come down and three two one and break excellent okay oh one more here last one really working that posterior chain hamstrings glutes and lower back starting again in three two one begin let’s do it try come on this requires a little bit of balance and coordination as well again if you start with one variation you need to switch to the other feel free to do so not much longer come on keep it up what do you got right here and three two one break excellent okay we’re gonna get that upper body going next we’re gonna do some overhead punches feet are shoulder-width apart hands start at your chin we’re punching straight up one right left right left all right let’s get it going how many punches can you get and three two one begin hot hands hot hands get that heart rate up put you straight up burn out those shoulders if you want to make it a little more challenging you can hold on to some light hand weights water bottles to do so or just go faster all about speed three two one break packs on shake those shoulders loose here we go here we go not much left and three two one begin make sure to return those hands to your chin after every punch bring them all the way back full rotation with those hands as well got it you got it you got it push it push it hot hands hot hands alright and three two one break passing okay two down two to go here way through channeling your inner boxer here and three two one begin come on let’s get after here how fast can you go let’s go your goal for today should be to exceed your own and expectations achieving more than you thought possible right here come on impress yourself put it all out there and three two one break hi excellent it’s all about speed on this one I know now specially we’re not using anyway all about how many can you get two one begin come on fast hands fast hands what do you got right here quick quick quick quick come on don’t hold it back last one last one everything you got right here let’s go try come on and three two one break excellent take those shoulders loose we’re moving to the floor for the next one we’re either gonna do a frog mountain climber or a Frogger step and I’ll show you what that one looks like so from a high plank position let’s put our right foot up by our right hand now I’m gonna hop and switch to my left hand or my left foot is up and alternate and I am stepping up stepping back to the plane position and bringing my hand my foot to my left hand you decide which variation is most appropriate for you as always the let’s get it cranking hand three two one and begin whichever variation you choose I want you to focus on being light footed shouldn’t be loud if you got neighbors underneath you we don’t want them to hear you definitely not we want you to breathe throughout this entire exercise and you might not be able to get your foot quite as high up as we are three two one break but do the best that you can that’s right this is not an easy move no it is not it’s gonna hurt us as well and three two one begin making sure to keep that oxygen flowing so being easy one to hold your breath but it would catch up with you keep breathing keep fighting right here every repetition is getting you just three that much closer your goal one break excellent come on let’s go two down oh here we go what do you got half a track right here put it all out there all right and three two one begin keep that back straight shouldn’t head your butt way up in the air shouldn’t have it sinking either good posture slight bend in both elbows you don’t want your arms locked out come on or burn into the burn in there with you in three two one break ah three down just one more to go one more these love pushing through pushing through alright starting again in three two one begin this is it right here come on yeah every rep getting you just that much closer to your goals focus on what brought you here today what is it what motivates you what made you hit that play button stay focused on it right here five seconds finish strong three two one break excellent alright we’re coming back up onto our feet for the next one this is called a halo slam we’re gonna do the same move for this one feet are shoulder-width apart let’s go ahead and interlace those fingers together we’re gonna bring our arm and around straight-down big power using our shoulders abs back chest and legs all working together alternating each side you know the drill 20 seconds of work let’s get it going in 3 2 1 begin slight bending those knees to start big power every time alternating sides on that halo to the right and then to the left keeping a slight bend in those elbows big power straight down not all upper body make sure using those legs three two one break using those legs and abs all at the same time come on keeping that energy up right here one down three to go in three two one begin making sure to breathe do not hold your breath big power every single time you are a powerhouse power factory let’s go let’s see it boom baked a power every time and three two one right two down two to go again making sure to coordinate get that whole body involved doesn’t seem like much but man it gets yeah three two one begin like most good moves they catch up to you get that coordination going dropping down with your hips on every single slam kind of like you’re chopping wood baby power let’s go come on and three two one break excellent job way more if you want to ramp this one up you can grab a light hand weight but really no need just get that power going three two one last round let’s go make sure alternating right then left come on think about your goals see what brought you here today to begin with whether you’re trying to lose weight gain muscle just be more fit than you ever thought possible whatever it is in three two one break alright we’re moving next into either skater jumps or skater steps okay I’m gonna jump to my left we’re gonna step big step and I’m touching opposite side foot with the opposite side hand and now I’m jumping to the opposite side and I am stepping so it’s a lower impact version you decide which one is right for you let’s get a moving in three two one begin either stepping side to side or jumping side to side you decide which variation is right for you making sure you’re bending at that need hoop and this one does require some balance not about being perfect and three two one break excellent work it’s okay if you’re a little wobbly that’s alright you’ll see we’re not perfect either just giving it your back that’s right starting again in three two one begin keep that back straight focus on that balance make sure you’re bending that knee don’t just bend over at the hips but bending that knee as well you tried your best to reach down to your toe if you’re not quite there yet don’t worry about it present it exactly do the best you can get a little bit better every time and break excellent work this one’s even more of a challenge after some of those other ones oh yeah your legs are more fatigued and starting again in three two one begin let’s go try where you at right here never repetitions getting it’s just that much closer to our goals whoo so easy everybody be fit but we know that’s not the case it takes work that’s it putting in that work right here and three two one break ah almost there almost there shake those legs loose one last one let’s get it going and two one begin making sure to focus on that breathing not holding your breath here one right into the next come on you start with one variation and you need to switch it up feel free to do so this one’s working your whole lower body and three two one break hi XR whoo my legs are all fired my goodness all right next we’re moving into an overhead kick I’m gonna do a variation with the jump and I’m gonna leave the jump out altogether arms are straight up overhead we’re gonna alternate kicking with our right and left leg but I’m gonna jump in between whoo you decide we variations right for you let’s get it going in three two one arms are straight up and kick you decide if you want to switch legs and kick okay jump I should say or do the low impact version which is what I’m doing either one is okay whatever you do do not hold your breath that’s right and three two one break that’s when it will get your heart rate up quick fast in a hurry know you can feel it all right there with you try high right and three two one begin remember thousands maybe millions of us at home feeling that same burn you’re feeling feeling that same fight fighting that same fight you’re fighting and it together tribe let’s do it almost there almost there not much left not much left and three two one break two down two to go any more to go over those you got this you got this it’s all mental at this point show us that mental toughness three two one begin not even physical anymore it’s all about that mental toughness what you proved yourself how tough you are if you’re doing coach Kozak’s version and you need to do mine do it do what you can to get through this just keep moving don’t stop don’t give up and three two one break come on let’s do it whoo you own it together fighting together right here last one and three two one begin you are a fighter not a quitter let’s see it come on say how big that fight is in your heart right here not about your leg it’s about that spirit it’s about that mental toughness put it all out there so close so close and three two one break nice work we’re headed back to the floor for the next one we’re gonna do a one-arm plank I’m doing mine from a bear plank position coming off of my knees and on my hands I’m in a high plank position from my knees keep that elbow bent we’re pulling back with our back muscles alright here we go three two one begin and if you are somewhere in between the bear plank and a plank from your knees feel free to hop up to a high plank and do your one-arm row keep those shoulders Square and parallel to the floor pull back squeeze that back muscle every time all one side at a time we’ll switch and three two one break excellent core stays nice and tight switching arms here for this next one’s right and three two one begin keep that core nice and tight on this one keep a slight bend in the arm that’s on the ground don’t have that arm locked out and again just to reiterate what Coach Kozak mentioned you want to make sure your your shoulders are nice and straight and then you’re not trying to rotate as you bring your one arm fly out and three two one break excellent this one’s working your legs your core your upper back muscles all at the same time all of it all of it and three two one let’s go two down two to go let’s go tribe solution sides here you got it come on squeeze those back muscles up at the top every time also work on your chest triceps probably easier to name the muscle groups that’s not working and three two one great Faxon whatever you do do not hold your breath okay no easy one to forget and last one here in three two one begin come on try it finish strong right here last one of these keep that breathing going hard to do but try to keep those shoulders Square to the floor and squeeze that back up at the top every time come on what do you made of right here right now and three two one and break excellent all right we’re on our feet finishing with a doozy here I’m gonna do a scissor jump so I’m gonna start with in a staggered stance back knee down at a 90 grand goal I’m gonna jump up switch legs knees back down to 90 and switch and I am doing the traditional reverse lunge stepping back 90 degree angle on both legs you decide what’s right for you but let’s get it working together and three two one begin this is it is it right here no holding back it’s all mental at this point our legs are hurting too prove it to yourself how tough are you right here right now you can do this you can do anything that’s right and three two one break excellent job you start with one of these you need to switch it up feel free to do so alternate right scissors just don’t pause button and three two one begin keep moving right here pushing yourself because nobody else can or will do it for you what do you got right here try come on together push it push it push it all right and three two one break whoo shake those legs out I’m burning right there with you kozak you’re a beast oh man I’m working don’t let my poker face fool you and three two one let’s go try come on get it together third round it’s all about that discipline doing what we know needs to be done nobody else is around let’s just you and the TV here your phone let’s get it come on and three two one break whoo-whee one more we got one last one try come on do with us right make a tribe stay in it stay in it all right starting again in two one begin last 20 seconds why’d you come here for trial what is it what are you working towards what’s it gonna take to get that every single day you doing at least one thing to get yourself closer to that goal come on what’s it gonna take only thing standing in between you and your goals is that work that has to be put in and break buoy that’s it you made it alright let’s begin by starting on the floor on our backs I’m gonna be performing an extended reverse crunch and I’m gonna be performing just a reverse crunch let’s start by tucking that chin bring your shoulder blades off the ground gluing your lower back to the floor and extending your arms straight back now I’m gonna extend my legs straight out and I’m gonna have my knees bent with my toes on the ground now keeping this position we’re both gonna bring those knees into our chest and then return you decide which variation is most appropriate for you but again keep those shoulder blades lift it up off the ground which is gonna force those ABS to stay contracted throughout the entire move and your breath on this movement is that you are inhaling as you’re bringing your legs down and exhaling as you bring them into your chest and make sure to keep breathing you do not want to hold your breath throughout this one and if you start with one variation and you need to move to the next feel free to do so we’re just getting in as many reps as we can in a lot of time period we’re going hard and fast today keeping constant tension on those ABS keep breathing keep moving here we got last 10 seconds on this first move keep grinding it out as fit drive four five four three two one and zero all right next moving into a whole body flutter + pulse so again maintaining that same position with my chin tucks my lower back glued to the ground and I’m gonna have my legs straight on this flutter notice again I just left my knees bent and I’m just flutter kicking so the straighter your legs are the harder it is the more of a man you get in those knees the more tension it’ll take off those ABS you decide which variation is right for you and your variation may look like something a little in-between yeah that’s it and we just encourage you to make this workout work for you keep breathing keeping those abs contracted good almost through this one more than half way keep grinding it out fighting through that burn let’s go last ten seconds almost there almost there and five four three two one zero all right we’re turning over for the next when getting into a high plank position I’m gonna get into a high plank position from my feet and I’m on a high plank position from my knees now I’m gonna go opposite elbow to me and I’m actually gonna do elbow to an AB crunch so she’s just bringing that elbow into her abdominal muscles and I’m bringing that opposite elbow to me again you decide which variation is most appropriate for you but either way we’re keeping that back nice and straight core stays tight shoulders are parallel to the ground we don’t want a lot of twisting involved in this one and just again getting as many in as you can it’s a nice little ab squeeze that’s it hard and fast today hitting every single abdominal muscle hitting you from all angles today good keep it up again how many can you get here yeah only in competition with yourself getting a little bit better every time you come back and repeat this routine how much left here let’s go last five seconds grind it out four three two one and zero excellent next we’re going to move to our sides we’re gonna do a jackknife now starting on that side one arm out straight opposite hand on your head now I’m gonna bring both legs up as I bring my elbow to knee and I am just bringing my top leg up and leaving my bottom leg stationary on the ground again you decide which variation is gonna be most appropriate for you today trying your best to meet in the middle this one so both crunching and bringing those knees up at the same time and you’re really gonna feel those obliques just light on fire that’s it learning to love that burn here you’re exhaling as you squeeze to meet your knee in the middle and inhale on the way back down we’re gonna switch size at five four three two one flip over same move just opposite side now try to eliminate that downtime get right back into it here and if you need if you’re doing my variation II you need to rest your feet in between feel free to do so but for an extra challenge keep those feet elevated and don’t allow them to rest in between reps again getting as many in as you can working at your own pace here let’s go home let’s go not much left on this side last ten seconds again only in competition with yourself let’s go four five four three two one zero tour backs finishing with a toe reach get those legs straight up the best you can now bring your shoulder blades up off the ground reaching for those toes and performing crunches and if you need to it may look something like a knee reach or shin reach okay do the best that you can you need to you can be here that’s right but we’re reaching straight up don’t crunch that neck but instead focus on getting those shoulder blades up off the floor reaching straight up for the toes reaching for the ceiling with your hands with those ABS but not with your necks the home stretch that’s it finish strong burn them out would you come here for half a tribe what made you hit that play button stay focused on it right here fighting to the end here are a fighter you are not a quitter let’s see it let’s go last ten seconds how many can you get let’s go push it four five four three two one zero whew it’s so good mission successful we’re gonna move into a cool-down and the purpose of this cooldown is to give us a second to allow our heart rates to come down catch our breath get your breath and also to gain a little extra flexibility Mobile working at the same time we spend a lot of time on our hands today so we’re in a little bit of wrist work I start with the wrist flexion extension those arms straight up and now let’s make a fist as we bring those fists down slowly hold feel that stretch and now let’s hold those hands up slowly as we peel them back and do an extension now hold pulling those fingertips all the way back reverses slowly make a fist as we come forward and to the flexion remember to take big deep breaths as you move to this routine that’s it hold that static stretch one more time up open those fingers as we extend and stretch those fingers back bring in that heart rate down focus on it four three two one zero we get to go to the floor for the next one so I’m pretty excited go ahead and sit down on your back side with your legs out in front of you I just do a little angle here cloudy all right legs out in front of you legs are straight we’re gonna do a hip hinge to start hands on our hips back stay straight shoulders are back as we bend over keep those knees down don’t bring them up so it doesn’t end up being that big of a stretch on this one cuz you are keeping that back straight and this is going to emphasize those hamstrings using this form so don’t stretch with your head and neck but I said keep everything straight nice neutral spine nice neutral spine as you bend over and hold and it may not be that much of a move you might move an inch doesn’t take much for five four three two one alright similar move next but a little bit different in the muscles that we’re targeting next we’re gonna do a seated reach stretch so this time we’re gonna reach with their hands allow your back to bend and actually want you to pull back on those toes if you can’t reach them you can still pull back on them tuck that chin get a full stretch this one’s gonna stretch more your back as well as your glutes still hitting your hamstrings and then also hitting those calves all together nice big deep breaths here any of these static stretches we’re trying to gets about 85 90 percent of what we’re capable of feeling a good stretch but not feeling any real pain as you get into it and relax you can come just a little further forward and as you start to loosen up 4 5 4 3 2 1 zero okay we’re gonna come on up into a kneeling position next nice and slow here and do a kneeling hip flexor stretch so one leg is up 90 degree angle nice and straight line from our shoulders to that opposite side knee hands are on our hips first thing what you do is squeeze your glutes and squeeze your abs now keeping them squeezed and contracted I want you to gently come forward with your hips doesn’t take a lot of range of motion as long as you’re squeezing here and here you can feel stretched down on your hip flexor as well as your quad now if you don’t have those squeeze and they’re relaxed and you can come all the way forward but you’ll notice when they would glutes you’re squeezing your abs are contracted it doesn’t take much and we’re just holding here get a nice big deep breaths for five four three two one zero all right let’s switch it up opposite side now again great one for the hip flexors as well as your quadriceps squeeze those glutes squeeze those abs and now ever so slowly bring those hips forward I’ve got a lot of working on those hip flexors and quadriceps today those agility moves some plyometric moves it’s a great one to help those recover so I don’t wake up to Sewer tomorrow keep those glutes and abs tight four three two one zero relax good alright next we’re do one for our shoulders and a little bit of our spine we’re gonna do the thread the needle let’s come onto all fours hands and our knees with our right hand we’re gonna reach through and underneath our opposite side arm slight rotation and drop that same side shoulder down reaching through just a slight rotation not a full rotation and reaching through as far as you can and we’re just holding on this again nice big deep breaths here try any best to get that heart rate back down four three two one zero back up same move opposite side reaching through with that left hand nice and relaxed trying to bring that shoulder down and a hold a good time here to just take a minute and be proud of what you’ve achieved so far today you put in the discipline nobody nobody made you do this workout today you did it by choice you were strong enough to get it done might not have been easy but it was worth it you’re gonna come back and you’re gonna keep doing this day in and day out because you understand that this is a lifestyle and it’s worth it you’re worth it you are worth it four three two one zero we’re back up big deep breath and that is it you made it we made it we made it I am a sweaty man oh my goodness gracious you are whoo well you know warm in here today thank you for working out with us today we appreciate you we couldn’t do this without you we’d ask you please support our mission of keeping these great workouts free and you can do so by downloading our app it’s available for both iOS and Android you can also stop by our store pick up a shirt or our diet guide eating for life please also do not forget to give this video a like and follow us on your favorite social media network again thank you so much for joining us today it’s been our privilege to workout with you I’m coach Kozak and I’m Claudia and we will see you at your next workout

[Music] what’s up has fit tribe it’s your personal trainer coach Kozak and I’m Claudia and this is five minute hit workout without equipment today’s routine can be performed on its own or in combination with any of our other workouts you can follow along with me for the standard moves and you can follow me for some easier modifications if you’re ready to go let’s burn it out [Music] all right we’re getting started with the reverse lunch plus twist feet are shoulder-width apart hands are out in front of you let’s step back with our right leg drop both knees to a 90 and twist to our left side back up now let’s step back with our left leg twist to our right side reverse it alternating stepping back with our right and left legs try not to bounce that back knee off the ground now we’re not going to count any repetitions today so we’re just moving at a pace that you feel comfortable with pushing yourselves through the five minutes we’re gonna inhale on the way down into the move and as we come up out of that lunge give it a nice exhale making sure to breathe throughout do not want to hold your breath throughout this workout keeping good posture core stays engaged as we twist into that lead leg come on let’s go ahead spit tribe it’s just five minutes what do you got quads are burning already put it all out there this one’s gonna work your quadriceps hamstrings as well as your glutes and core four five four three two one zero we’re gonna work our upper bodies next let’s move to the floor I’m getting down into a bear plank position I am in a plank position from my knees so I’m gonna come up off of my knees and we’re both gonna perform a push-up now you decide which variation is most appropriate for you both of us are gonna keep our back straight we’re controlling that negative lowering descent phase of the move and then drive and through our palms or straight up finishing up at the top of course your breath with this one is you inhale on the way down exhale as you push yourself out of that push-up this isn’t working your triceps your chest shoulders and if you’re doing my variation you’ll even get some extra leg work in there and you decide what’s right for you and if you need to switch it up halfway through feel free to do so absolutely nothing wrong with that almost there almost there let’s go five four three two one zero up on our feet we’re gonna get our heart rates up with this next one I’m gonna drop down into a squat and perform a smurf Jack and I’m doing traditional jumping jacks just good old-fashioned jumping jacks so I’m stand down in this low squat position or Smurf Jack position throughout the move or Claudia is standing upright again you decide which variation is most appropriate for you today try to stay as light as you can on the balls of your feet that’s it returning that energy back into the ground and this is gonna bar learn so good let’s go try we’re burning right there with you it’s a 5 minute workout give us what you got remembering what brought you here today to begin with what is it what are you working towards what are you fighting for come on put it all out there now much left last 10 seconds make a count right here right here four three two one zero nice why were hitting the floor we’re getting into a Pilates swimming prone position on our front side I’m gonna move with my thumbs up opposite arm and leg swimming together and I’m just moving my upper body so bring your upper body up off the floor or your provider and your legs and we’re alternating right and left so he’s gonna work your whole posterior chain doesn’t look like much but it will engage your back and your glutes at the same time remembering your breath of the entire movement do not hold your breath so being easy one two hold your breath on but boy would you regret it by the end come on try pushing through right left right left what do you got focus on what brought you here today for me to put hit that play button what is it what is it come on let’s go last ten seconds pushing through pushing through four five four three two one zero we’re on our feet North finishing with the banger we’re doing good old-fashioned burpees I’m coming down and I’m coming up and I’m showing you a modified Burpee where you step back step up with your feet and skip the jump put your arms overhead you decide which variation is most appropriate for you today but whatever your all looks like I want you to give it not much left don’t save anything in that tank put it all out there don’t quit when it hurts stop when you’re done come on it’s you versus you think about your goals think about what it’s gonna take for you to achieve Oh Dan day out putting in that work last 10 seconds come on try let’s go let’s push it come on 5 – 5 minute workout right here that’s it four three two one zero oh and that’s it burn so good burn so good nice work driver thank you for working your butt off with us today giving us all you got thank you cloud us to catch our breath yes we’d ask that you please support our mission of keeping these great workouts free you can do so by downloading our free app it’s available for both Android and iOS you can also stop by our store pick up some has fit gear or our diet guide eating for life please also do not forget to like this video and follow our page again thank you so much for pushing through with us today we couldn’t do it without you I’m coach Kozak and I’m Claudia and we will see you at your next workout

[Music] what’s up has four tribe it’s your personal trainer coach Kozak and I’m Claudia and this is a cardio and abs workout there’s absolutely no equipment required for today’s routine and it’s broken up into four parts and part one we’re getting started with a warm-up in part two we’re gonna do a total body cardio workout and this round contains a chaos element so at any point in time when I say the word chaos you were to stop whatever exercise you’re performing and do five burpees part three is all about those ABS and in part four we’re finishing off with a cool-down if you’re ready to get started then let’s burn it out [Music] all right we’re starting with a warm-up first one is going to be a multi-planar lunge we need to get down into a high plank position on our hands and feet then we’re gonna with our right foot let’s bring that right foot up by your right hand we’re gonna reach through to the left and then reach up and twist to the sky reach back through and then reach up we really like this move because you’re getting so many different muscle groups and body parts at the same time it’s a great to stretch out your legs your thoracic spine shoulders chest all warming up together on this one and the purpose of this warm-up is to get a little bit of mobility at the same time raise your heart rate and your overall body temperature all right we’re gonna switch sides so go ahead and put that right hand down right foot back and then bring your left foot up by your left hand opposite side move now reaching through to your right and then reaching up trying your best to keep your back straight on this one don’t want to have your butt way up in the air and everybody’s gonna feel the stretch a little bit different places on this one depending on where you’re tight a lot of different factors that play into that making sure to breathe here and taking a moment to mentally prepare yourself for this work that we are about to perform minding yourself what it is that brought you here today and five four three two one zero all right up on our feet for the next one we’re moving into a hamstring sweep again compound move here let’s go ahead and put our right foot out on our heel keeping that right leg straight let’s swing those arms back and at the same time let’s bend over feel that stretch in our hamstring and then back up but comes back opposite foot now alternating legs that right foot out then your left leg out big arm circles loosening up your shoulders hamstrings glutes lower back all at the same time we like these efficient moves in the warm-up here just trying to get as much done in a short a period of time nice big deep breaths and as you progress through it you can probably bend over just a little bit more every time and five four three two one zero excellent all right one more move here and I’ll warm up let’s get a wide stance going we’re gonna do a squat opener toes pointed out just a little bit arms out in front of you let’s swap out their weight in our hips open up our chest muscles and shoulders come back up this time we’re gonna bring those arms up overhead as we squat down perform an overhead squat and return back and forth between opening up that chest and opening up those shoulders overhead making sure to breathe keep your weight back in your heels and in your glutes as you’re squatting down breathe in on the way down and out on the way up excellent yet another efficient move here warming up our upper and lower bodies at the same time let’s do this one for just another 10 seconds legs and shoulders are feeling good and three two one zero shake it loose time to get those workout started you ready – Claudia I’m loose I’m ready to go all right let’s do this has fit try first moves today is either gonna be a switch jump plus knee or a step back plus knee so I’m switching legs bringing that back leg up driving that knee forward and I am starting in a neutral position stepping back me up step back again back to neutral switch sides you decide which variation is appropriate for you today both of these moves are kind of also put your brain to the test a little bit making sure to breathe throughout not holding your breath throughout today’s routine we’re not going to count any repetitions so your goal is to just perform as many repetitions as you can in a lot of time period that’s it keep it driving keep it moving it’s a great one to get the party started because it’s gonna get your heart rate up real quick it’s nice and warmed up that’s it nice consistent breathing nice light ground contacts if you have neighbors underneath you we don’t want them to hear you stand light on your feet let’s go keep it up keep it up let’s go last ten seconds on this one let’s go how many can you get keep them moving for five four three two one zero all right keeping the party going I’m moving into a broad jump which is a big foot two footed jump and then I’m popping back and I am doing forward and back hops like I’m just hopping over an imaginary line front and back you decide which variation is right for you if you’re doing the broad jumps make sure that you’re landing the weight in your hips taking a big power jump if you’re doing the front and back hops that you’re also just nice and light on the balls of your feet and you decide which variation is gonna be right for you today your bouncy ball not a rock on these that’s it picture yourself as a bouncy ball returning that energy back into the ground that’s it then if you need to switch back and forth between my variations and claudius feel free to do so you got it keep it cranking come on let’s go it has to try getting that energy up right from the start yep going hard and fast today oh yeah last 10 seconds on this one let’s go let’s go push it getting as many as you okay whoo heart rates already up four five four three two one zero for your upper body involved next we’re headed to the floor we’re gonna do a little combo going from a child’s post and do a planche pushup so sitting back on your legs and heels in a child’s pose now I’m coming forward and as I do I’m raising up off my knees and I am on my knees keep my elbows in push up and back into that child’s pose you decide if you want to come up under your feet or if you want to stay on to your knees now you notice this push ups a little bit different because app launch push-up you really have your body weight over your hands also if you’re doing it up on your feet notice I’m not on the balls of my feet but I’m more on my toes a little bit different pushup more of a challenge than a traditional push-up or a traditional push-up on your knees it’s a total body routine today in your heart rate up but also not ignoring our per body keep it going working at your own pace whatever that is whatever your all looks like give it competing against yourself today it’s you versus you it’s right what do you got and impress yourself today going to exceed your own expectations that means you’re going faster than us great if that means you’re just trying to do better than you did yesterday that’s great to just keep moving in there let’s go let’s go let’s go I’m gonna can you get here last ten seconds almost there and the further your head and upper body is over those hands harder that push-ups gonna be four five four three two one zero whoo and we’re up on our feet I’m moving into a star jump is home sit down waiting my hips coming up big jump and I am moving in to jumping jacks just like 5th grade PE that’s additional roof bust amount you decide which variation it’s gonna be right for you today either way get full extension pushing yourself cuz nobody else can or will do it for you you are a bouncy ball on these jumping jacks as well it’s all in your head fighting through that burn mental toughness right here right here that challenge you feel right now is where change happens and without that challenge there is no change so working towards here rep by Rep jump by jump right get a little bit better you pushing you’re almost there last 10 seconds let’s go make it count right here and 5 4 3 2 1 ah zero nice alright moving to the floor for the next exercise we’re gonna get into a bear plank position so start on all fours and then bring your knees up off the ground with a 90 degree angle all around I’m gonna perform a bear plank lateral shuffle hopping side to side put one leg out to the side and if you notice I’m just doing a sidestep so step out to the side return your foot and then do the opposite side you decide which variation works best for you but either way I want you to keep that back straight like you could balance a glass of water on your back shoulders are retracted nice and square hips and shoulders stay Square to the floor and you are breathing getting as many steps in as you can keeping that pace up maintain a slight bend in your elbows you don’t want to have your arms locked out remembering to breathe through the entire movement that’s a direct hold your breath in this position will catch up to you if you do try to do so that breathing going here let’s go let’s go you got 10 more seconds on this one that’s it fighting through fighting through you’re a fighter not a quitter four five four three two one zero axe I’m back up onto our feet next we’re gonna do is going to be a sumo deadlift plus either a frog or jump or a frog or step back feet are nice and wide sumo deadlift weight back in your hips both hands on the floor I’m gonna jump back with my feet wide bring my knees up and then back to my feet outside my hands and repeat if you notice the difference between mine is that I’m just stepping back into the white stance coming right back up into the same position right back down again you decide which one of these is gonna be appropriate for you today mine is definitely more challenging more dynamic move or maybe you want to split it to half a mind half of Claudia’s whatever you do we encourage you to make this one work for you feet or out nice and wide I’m both that deadlift and the step back and do not hold your breath come on let’s go how many can you get right here it’s you versus you in competition with that you from yesterday that couldn’t do it coming back repeating this routine getting a little bit better every time come on let’s go let’s go let’s go last ten seconds what do you got right here put it all out there four five four three two one and zerah backslider alright next we’re going into the floor Lennie’s beat me to it we’re gonna do an ab exercise lying down flat their arms overhead I’m gonna follow her lying leg raise + crunch and I’m gonna do a lying knee raise plus crunch you decide which variation is right for you I want you to glue that lower back to the floor we don’t want that lower back arching on this one and for my variation if you want to make it just slightly harder you can keep your feet in the air and then return with your knees back to your chest or you can rest your feet either way your upper body and lower body are coming up at the same time and you’re contracting those abs in the middle good meeting in the middle great overall I have exercise and chaos that’s it chaos Burpee time I’m gonna hit you with it five burpees let’s go fast as you can go and then you’re going right back into that lying your leg raise plus crunch good come on get that heart rate up moving into that ab exercise good however long it takes you to go home it go through all five feel free to do so you’re lying right back down good good good making sure to breathe do not hold your breath excellent under control on this one those ABS working and they are under control let’s go last ten seconds how many can you get pushing through that burn you’re right we’re right there with you rep by Rep four five four three two one zero excellent whoo all right we’re on to our feet for the next one moving into a squat Plus elbow to knee or quarter squat feet are shoulder-width apart hands are on our head I’m gonna come all the way down into a full squat stand up opposite elbow to knee opposite elbow to knee and repeat and I’m doing a quarter squat elbow to knee elbow to knee and notice how on our quarter squat she’s still breaking at those hips so it’s not all on the knees but she’s just not going down as far either way it’s those hips that are going back definitely so not so much the knee but in the hips depending on depending on how much those legs have left you decide how far you want to go down that’s right and if you can’t quite get your knee all the way to that elbow that’s all right do the best you can trying to meet in the middle work in those abs at the same time a great standing ab exercise here you notice throughout today’s workout doing a lot of combo moves here getting a lot of work in and a short period of time that’s right aim for max efficiency around here that’s it coz who’s got time to be working out all day not me trying to get that result and as quick of time as possible I wish I did all right keep a move in here keep going how many can you get pushing yourself here nobody else can or will do it for you keep it up keep grinding and keep moving let’s go on every repetition getting you just that much closer to your goals now holding their breath still breathing still moving still working and five four three two one zero staying on our feet for the next one feet are shoulders apart doing a chopper let’s go and interlace those fingers we’re in those arms up and over chop straight down opposite side now arms up and over chop up and over chop like give an axe in your hand and we’re chopping wood get your whole body involved not just your arms and shoulders put your ass your legs all of the above and take it out right now let’s go come on you got any stress that’s winging you down anything on your shoulders now is the time to work it out let’s go come on make sure to breathe big power up overhead and straight down get those ABS involved total body on this one making sure to breathe and chaos let’s go come on five burpees how many how fast can you get these five done and then we’re moving right back into chatters however long it takes you get I’m done right here come on push yourself push yourself and right back into choppers making sure to breathe come on we did it with you fighting with you working with you together come on how many can you get total body workout today we’re feeling it everywhere fighting through that burn let’s go last ten seconds pushing through pushing through come on we’re almost there four five four three two one zero all right next we’re gonna mimic a battling rope movement I’m doing a lateral battling rope hop and I’m doing feet so I’m just moving my feet and pretending like I’m slamming some battling rubs down to the ground like we’re holding two big ropes if you haven’t seen battling ropes no work using all of our power to slam those ropes through the floor and I’m happen side-to-side as I work my rope I’m doing hot feet just as light as I can get another total body move here everything is working together whatever you do do not hold your breath you will regret it when those legs start to tell you they don’t have anything left you gotta push on those legs are lying to you I got plenty left it’s all in your head it’s all mental it’s all about that mental toughness testing yourself right here all in your head gotta win that war in between your ears come on let’s go pushing it pushing it pushing it what do you got has he tried last ten seconds on this one come on digging deep digging deep for five four three two one zero to the floor we go for another ad movie line down on our back arms are out to our side I’m gonna do a lying straight leg twist and I’m going to do a knee twist you decide which variation is right for you keeping that upper back flat on the ground feet and legs stay together which we sing side to side working those obliques and those ABS as a whole and you don’t have to go it’s all the way down to put your knees or your feet on the ground you decide which range of motion is appropriate for you that’s right you want to stay in a power zone where you have control those abs are working good nice and controlled on this one it has to be easier to just fling those legs back and forth but keep them under control good get it good stay focused making sure to breathe and chaos well up on our feet come on when I hit you with that one it goes about five burpees let’s do it again getting a manner as fast as you can and then we’re moving right back to the lying new twist almost there almost there right pick into that ad move when you’re doing your own pace whatever that is those are awful come on it’s all good awfully effective they are I’m sure come on let’s go keep it going how sweet right we are right there with you feeling that same burn you’re feeling all of a sudden these legs feel like a lid after those last burpees – that’s it thousands maybe millions of us at home feeling that same burn that’s right you’re feeling I’m pushing through we’re all in it together has four try and I’d love to stop four five four three two one zero excellent all right we’re back up onto our feet from the next set has fit tribe we’re gonna do a lunge back touch down I’m doing a high knee stepping back touching the floor knee up and I am skipping the knee up altogether so you decide if you want to bring that knee up on every rep or you just want to bring that opposite foot to either way we’re bending over keeping that back straight touching the floor and that right back up whew already feeling in my glutes that’s it you feel that drive off the heel of that lead leg doing all one leg at a time bending over and about a 45 degree angle as we bend over and touch the floor and then drive straight back up ooh work at your own pace here people whatever that is whatever your all looks like give it we’re switching sides and five four three two one opposite side same move and begin yeah if you can and you’re doing that knee up bring that opposite side arm up with you and drive with that elbow bent at a 90 you feel a little bit extra work there with the upper body takes a little more coordination it’s up to you if you want to incorporate that running move making sure to breathe it’s grinding time everybody how many can you get right here come on push yourself right here exceed your own expectations I want you to look in the mirror that is your competition right here remember those who believe they can and those who believe they can’t are both right which one are you right here let’s go five four three two one and zero to the floor we go a little upper body move well and lower body combo coming up and do a high plank position I’m gonna go into a push-up lower hold at the bottom perform a split back together and up and I’m just doing the sidestep so I’m in a high plank position stepping side to side if you’re feeling froggy and you’re not quite ready for the push-up you can certainly just do the jack in high-spec position I’d say we’re giving you all the tools here you decide which variation is gonna work for you today that’s right whatever you do just keep moving don’t hit that pause buddy don’t quit don’t give up on yourself and don’t stop breathing that’s it inhale and exhale – the hardest part of the movement which if you’re doing the pushup it’s on the way up that’s it keep it up right here that’s right not much left to go every time you come back repeat this workout you’ll get just that much better at it that’s right getting stronger last ten seconds what are you doing right here ten seconds pull it all out there five four three two one zero one defeat we’re doing a lateral hot next I’m gonna do a one leg lateral hot and I’m gonna do a two-foot lateral hop stand nice and light on the balls of your feet hopping side to side decide nice and light ground touches again if you have neighbors underneath you we don’t want them to hear you keep breathing here keep moving let’s go reminding yourself a lot brought you here today what is it what are you working towards stay focused on it and chaos let’s go whoa I burn trees come on what do you got right here if you’re doing a one leg version come back switch legs go go go go come on get him down get him done whoops accidentally did a hard one I guess I have you in the one light there it is we’re almost there has for a try keep it up come on whoo make your shit a breathe keep moving keep fighting give a slight bend in those knees don’t want to have that leg locked out light touches light touches come on I know this is tough but you’re tougher prove it to yourself right here so all on your head think about how good you’re gonna feel when this workout is all said and done it’s right let’s go five four three two one zero excellent all right has four Treiber back to the floor I’m getting in a bear plank position position we were in earlier and I’m doing shoulder touches and I’m doing the exact same thing except I am in a high plank position on my knees keep those shoulders square back Square to the ground back is straight we’re touching opposite side shoulder try your best not to rock too much but instead keep everything nice and stable and breathe and if you need something that’s in between these two movements then feel free to do it from a high plank position just keep moving this one does not look like too much but man will it catch up with you sure well especially if you’re not breathing appropriately the slight bend in those elbows don’t have your arms locked out let’s go let’s go honey can you get racing against yourself right here coming back repeating this routine getting a little bit better every time let’s go you versus you right here come on let’s go let’s go on working towards that goal every touch every step getting just that much closer for ten nine eight seven six five four three two one zero are on our feet almost there almost arms are overhead right leg left leg I’m gonna go over head high knees and I’m doing it overhead run in place you decide which one is right for you like you’re running towards the finish line right this is a food speaking of finish this is a finisher made to finish you off that’s right let’s sprint towards that line let’s go all right hands feet ride now’s the time to dig deep remind yourself what brought you here what’s your why what made you hit that play button today trying to lose weight gain muscle just getting better shape overall and kick butt at life whatever it is focus on E that’s right all mental right here chaos what let’s go fibre B what do you got come on don’t let off that gas everything you got last five burpees come on come on come on come on almost there and then we’re right back into it come on almost there Harry try sprint to that finish line let’s go you proved yourself hot tough you are today let’s go ahead ten nine eight almost there almost there four three two one zero huh Claudia leave me hang he made it you made it out there has to be try oh my goodness nice work it was not easy but it was worth it alright let’s move to the floor and we’re gonna get into a high plank position so up on our hands and our feet with our street back I’m gonna perform an opposite arm and leg extension and I’m going to be performing an arm extension so you decide which variation is right for you we’re not gonna count any repetitions today just working at your own pace and getting in as many reps and as we can but at the same time really want to stay under control with this one so I don’t want to get too crazy with the pace where you’re losing your balance and you’re not able to maintain your shoulders Square to the floor keep a slight bend in both elbows keep your head in line with your spine and be sure to keep breathing and you’ll know on this one it’s not about being perfect you may lose your balance here they’re just about putting in the work and getting a little bit better every time you repeat this workout making sure to breathe bring that opposite arm and leg up or just alternating arms keep it moving here not much left on this first one one right into the next year last ten seconds you got it good almost there four five four three two one zero keeping the pace up moving into the next one we do a high plank walk out so from my feet I’m walking out to an extended position and back up and the easier modification for that would be to drop down to your knees and perform the walkout you decide which variation is appropriate for you today that’s totally okay if you start with one variation and then you move on to the next one again do not hold your breath you will regret it find your best to get full extension while keeping your back straight and not allowing your butt to go up into the air it’s a total core move here in every abdominal muscle very functional move as well again do not hold your breath not much left on this one either come on keep it going hands-free tribe grind it out grind it out focus on those goals focus on what made you hit that play button today to begin with come on almost there last 10 seconds I’m gonna can you get how far can you get test yourself five four three two one and zero all right turning over to our backs for the next one we’re gonna do a hollow body pull over so lying on our backs first move there can be too tuck your chin bring those shoulder blades up off the ground then I’m look with my legs out straight and I’m gonna have my knees bent and then we’re gonna do a pullover with your arms full extension those palms facing up to facing down just a symmetrical E holding this position wanna glue that lower back to the floor on this one and you can do that by bringing that chin up and if you can’t quite keep it there that’s where you bend those knees just to make it a little bit easier neither one of these moves are easy else you get hard and harder come on let’s go starting to feel that burn pushing through it push through it come on let’s go you are stronger then that burn focusing on that goal focus on what it is you’re working towards remember it’s not about how bad you want it it’s about how hard you’re willing to work for it and that’s what you’re doing right here right now let’s go half a tribe and grind it out and we’re right there with you doing that same burn that same pain you’re feeling thousands maybe millions of own feeling it together let’s go getting stronger together last ten seconds make it count make it count come on what do you get what do you got and five four three two one zero stand down on our backs to the next one now I’m moving into a punch Plus sit up and I am doing a punch plus a crunch so I’m bringing my shoulder blades up off the ground and I’m coming all the way up and we’re punching across alternating arms and so as you come up to performing a twisting punch punching to that opposite side you want to exhale as you punch inhale as you come back down keeping that constant tension on those ass trying not to relax too much down at the bottom one right into the next working at your own pace here feeling that burn or working through it working together guys come on let’s go heads for tribe let’s go what do you got right here prove it to yourself not competing with us not competing with anybody else who just competing with dig you that couldn’t do it yesterday but you’re getting it done today thinking about how good you’re gonna feel when this workout is all done and you can check it right off your list let’s go tribe commotion go on into the next you’re an animal you’re a fighter not a quitter let’s see it right here last ten seconds burn them out burn them out whoo I’m burning right through with you four five four three two one and zero moving into a high plank position for this next one keep the pace up we’re on that forearm into a side plank position I’m on both feet and I’m gonna be on one knee with the other leg extended we’re gonna do a reach through hand twist reach through and twist keep that core tight back stay straight reaching through you’re getting a nice twist and then as you reach up I want you to look up at that hand again nice controlled moves on this one try not to use momentum keeping that back straight you want your hips up and you don’t want them dipping again keep breathing do not hold your breath we’re gonna split half and half on each side let’s go let’s go come on and if you need to switch it up half way through do a different variation feel free to do so whoo definitely getting a double bonus glute burn over here whoo we like it switching in 5 4 3 2 1 same move just turn over opposite side now and keep it up let’s go what do you got has to try put it all out there hold on the line right now for it easy everybody be fit everybody being in great shape but we know that’s not the case that’s what makes you so special for showing up today they’re putting in to that work come on and that work is the only thing that stands between you and your goal just gotta put it in day in day out keep showing up and that’s what you’re doing right here come on let’s go who the hell knows obliques burning even a little extra credit glute work but keep it moving here last 10 seconds sir come on grind it out grind it out four five four three two one zero nice all right transitioning back to our backs lying back flat I’m gonna do a lying leg twist I’m gonna do it line knee twists so keep those hands out for balance I’ll have my legs up straight and I’m twisting side to side and of course I’m doing the exact same thing but I have my knees going side to side keep upper back flat on the floor try not to let it come off the floor while you do this one if you don’t quite have the flexibility to get a full range of motion that’s okay do the best you can but what we don’t want to happen is to be bouncing your knees or your legs off the ground get as far as you can without actually bouncing your lower body off the floor stand under control great move for those obliques one into the next again under control on this one shouldn’t be using momentum flapping your legs back and forth but that constant time under tension is your key to getting those rock-hard abs along with what you’re doing with your knife and your fork and your proper nutrition of course come on let’s go more than halfway done with this one keep pushing keep moving not much left has fit tried come on think about what brought you here what is it what are you working towards every rep getting just that much closer last ten seconds let’s see it right here what do you got what do you got four five four three two one zero okay we’re coming up now we’re gonna lean back on a 45 degree angle with those hands back behind us I’m gonna bring my feet up and at the same time bring my knees in and twist and I’m doing the exact same thing except I am resting my feet in between each knee tuck you decide if you want to keep those feet up in between or more of a challenge or if you want to rest your feet down in between there’s a little easier go love it both are hard moves we got hard and harder here today come on almost there ride it out with this has to try last one how many can you get on this last one stand back on that 45-degree angle which is gonna help us to keep that constant tension on those ABS you don’t wanna lean too far forward I’ll let him relax but instead it’s all about that constant time under tension there it is right here right now finish strong has to try finish strong come on keep moving keep grinding almost there almost there let’s go last ten seconds what do you got put it all out there don’t save anything and five four three two one zero oh and that is it that’s a wrap [Music] all right we’re gonna move into a cool-down as we catch our breath here let’s go ahead and come down to one knee we’re gonna do a kneeling hip stretch I’m gonna allow our heart rates to come down and gain a little bit extra flexibility at the same time so we’re gonna put our hands on our hips I want you to squeeze your glutes and squeeze your abs now gently come forward and feel that stretch here it doesn’t take much of a range of motion just keep those glutes squeezed and you only have to move out of inch you’ll feel it in that quad and in that hip flexor nice big deep breaths here focus on allowing that heart rate to come down glutes stay squeezed oh four five four three two one all right switching sides now same move opposite side leg in front I can start by squeezing those glutes that’s your first move squeeze those abs and then gently come forward and breathe nice big deep breaths here keep those glutes squeezed again only takes about a 1 to 2 inch range of motion on this one for you to really feel that stretch in your hip flexor and quad did a lot of work on those quadriceps and hip flexors today so it’s nice to give them some recovery work four three two one zero excellent okay we’re gonna come down to the floor now we’re gonna move into a sprinter stretch another stretch for that quadricep so our left leg out in front bring our right foot back and show you a couple different variations you can have that foot out to the side and then gently lean back or you as Claudia will show you can tuck that foot under a little bit more and then lean back you decide which variation is right for you and how far you want to lean back some people can go all the way back down on their backs but again go with what feels comfortable and on these static stretches you want to go to about maybe 85 90 percent of what you’re capable of you want to feel good stretch but you shouldn’t be feeling real pain here either so there’s a nice happy medium between getting a good stretch and make sure you’re not hurting yourself again nice big deep breaths focus on getting that heart rate down a lot of work put in today four three two one zero come on up and let’s switch legs now same move bring that opposite leg back and you might find that one side is a little bit more flexible than the other and that’s totally common working through it and that’s why we’re putting in the work just getting a little bit better every workout a little more flexible and as you work out you discover things about yourself that you didn’t know before in reference to imbalances you know one size tighter than the other one side stronger than the other yeah finding weaknesses yeah and it’s important you do find those weaknesses that you start to work on them do not ignore them know they’re just gonna get worse that’s definitely something you find any specific imbalances you know whether it’s a shoulder or knee whatever maybe you can locate one of our other videos that will help you isolate it and resolve that problem holding it four three two one zero come on up I want to turn over and come onto all fours or knees and hands next we’re gonna do a wrist extension stretch I don’t need to turn those hands around so those fingers or point it straight at you now the more you lean back in those palms on the ground the more of a stretch you’re gonna feel again using that same rule from earlier we’re gonna go to a point where you about eighty ninety percent of what we’re capable of but we don’t want to overdo it we spent a lot of time on our hands today so I want to give those wrists a good stretch they take a lot of beating in our day to day life from texting typing driving etc we don’t always think about it but they get a lot of work in so it’s important that you’re stretching out those wrists as well if you have tight wrists or experiencing wrist pain doing things like push-ups again recommend checking out our wrists stretching video just a few minutes a day can make a big difference for five four three two one zero come on forward turn those hands around and move into a couple of yoga inspired moves next when I move into a cat cow so let’s go ahead and start by bringing a chin into your chest and pulling up from the middle of your back rounding that back like you have a string in the middle your back and somebody’s pulling up on it and now let’s reverse it bring that abdomen sternum to the floor as you retract those shoulders and bring your chin up to the ceiling and reverse again this time pulling up in the middle of you back chin goes into your chest nice big stretch and reverse one last time again sternum comes into the floor and chin comes up shoulders retracted and lastly let’s go ahead and sit back into that child’s pose position sitting back on your heels arms are out straight in front of you biceps by your ears shoulders relaxed get a nice full stretch stretching everything from your ankles quadriceps shoulders lower back glutes also stretching and working on this one why don’t you take a couple did big deep breaths here take a moment to pat yourself on the back be proud of what you’ve achieved so far today if exercise were easy being healthy were easy then everybody be fit but we both know that’s not the case it is hard work and that’s what makes you so special for showing up and putting in the work today and that’s why you’re gonna show up again and your next scheduled workout day and do it again and you’re making this a lifestyle it’s not a temporary fix this is just the way you are the way you live cuz you understand that you are worth it and you want to be around long enough to fulfill your purpose big deep breaths here four five four three two one zero come on up nice and slow or stay where you’re at or stay where you’re at you know we gotta you know the drill we got a standard I’ll tell you what I felt every bit of that one today worse so I think I should I know what you guys think maybe a clean shirt thank you so much for working out with us today we asked you please support our mission of keeping these great workouts free you can do so by going and downloading our free app it’s available for both Android and iOS you can also stop by our store pick up a nice dry t-shirt or never been worn right you sure or our new diet guide eating for life and we know that you enjoyed this workout routine with us today so we ask that you’d give it a big thumbs up and hit that red subscribe button so that you never miss another brand new routine from has fit again thank you so much for giving us the privilege of working out with you today I’m coach Kozak and I’m Claudia and we will see you at your next workout