Intermediate Difficulty with Advanced Modifications provided
This workout is not for the faint of heart! This 4 part routine includes a warm up, HIIT home workout with dumbbells, intense abs routine, and a cool down. The full body workout only requires a pair of dumbbells and includes modifications to make it easier to customize the routine for your fitness level. Let’s go!
Warm Up Opposite Toe Touches / Knee Touches Arm Pullover + Knee Raise Jumping Jacks / Butt Kick Jack
HIIT Home Workout with Dumbbells
Dumbbell Clean + Reverse Lunge / Front Squat V Sit Fly / Modified Feet Down Bent Over Row + Fly Goblet Squat + Twist High Plank Triceps Kickback / from Knees Curtsy Lunge + High Pullback / Curtsy ¼ Lunge Reverse Curl + Front Kick / Knee Raise Chest Squeeze + Shoulder Press Kickstand Skier Swing High Plank Row + Press / from Knees
Abs Reach Crunches + Iso Leg Raise / Knees Bent Low Plank Elbow to Knee Touch / from Knees Lying Flutter Kicks / Knees Bent Sit Up 1 – 3 Tempo / Crunch Side Plank Dips / from Knees Oblique Leg Raise / Knee Raise Opposite Elbow to Knee Sit Up / Crunch Hello Dolly Crossovers / Knees Bent Mountain Climber / Modified One Leg Plank / Modified One Knee Down
Cool Down Toe Touch to Scarecrow Straight Arm Wall Chest Stretch Standing Quad Stretch
[Music] what’s up has the tribe it’s your personal trainer coach Kozak and I’m Claudia and this is a total body hit workout plus abs the only equipment required for today’s routine is a pair of dumbbells and the way that you choose will be dependent on your fitness level we’re gonna divide today’s routine into four parts getting started with a warm-up next we’re gonna do a total body hit workout part three is all about that core and working on those ABS and we’re going to finish off with a nice cooldown if you’re ready to go let’s get started [Music] [Music] [Music] [Music] all right let’s get today’s routine started with the warmup all right first move is gonna be a opposite side toe touch feet are shoulder width apart arms overhead and with that opposite side arm I’m gonna reach over and touch that opposite side toe and I’m going to reach over and touch opposite side me so depending on your flexibility level you can choose which one is right for you I want you to have a slight bend in those knees and then use your hips as a hinge driving your hips back behind you getting a nice stretch and your hamstrings glutes and lower back so we’re just pretending as though we’re gonna touch that touch that wall behind us with our rear end that’s it I’ll make sure we’re stretching out that posterior chain so try your best not to turn this into a squat and this is just a warm-up so go ahead and make sure you’re moving at a warmup pace whatever your warmup pace looks like there’s gonna be plenty of time here coming up that’s it plenty of time to get crazy I like that making sure to breathe throughout let’s do this one four five four three two one and zero next on the list we’re gonna do an arm pull over plus new race feet are shoulder-width apart both arms swing up overhead and at the same time we’re bringing up alternating knees so performing a knee raise ideally we’re getting that thigh up until it’s about parallel to the ground doing the best you can to accomplish that that’s right so if you’re only about right here that’s alright make it this workout work for you you might find that as you go through this warm-up you get a little bit better at bringing that knee a slightly higher I said as you go through these warm-up moves they’re also mobility moves so that mobility is going to improve as we go through it let’s have those palms facing inwards facing one another get a full range of motion stretch with those shoulders as we bring those shoulders up overhead sounds also loosening up your shoulders your lats and your upper back as well a little chest – very efficient move yeah and making sure to breathe and don’t turn this one into a high-intensity exercise and again it’s just a dynamic warmup move let’s continue this one for just last five seconds here four three two one zero are we’re gonna get your heart rate up with the next one I’m gonna do a traditional jumping jacks starting with my feet together and jumping out bring my arms overhead I’m gonna do a butt kick so of course I’m mimicking the move with my arms but except I’m swaying from side to side and just kicking my butt that’s it again decide which one is right for you and throughout today’s routine you’ll have the opportunity to pick which workout which variation or modification it fits your fitness needs again making sure to breathe not holding your breath last one and the warm-up here no matter which one of these you choose make sure you’re staying nice and light yep with your ground contacts returning energy back into the ground not just banging you got neighbors underneath you that don’t want them to hear you alright finishing up the warm-up here and in five four three two one zero all right hope you’re warm I’m aware you go I’m ready let’s do it okay we’re gonna need our dumbbells for the first one we’re gonna do a dumbbell clean variation I’m gonna do a dumbbell clean plus reverse lunge and I’m gonna do a dumbbell clean to a front squat so we’re gonna start with those dumbbells at our side we’re gonna swing them back swing them up and as we’re bringing them up I’m gonna drop and do a reverse lunge now I’m gonna drop into the front squat I’m gonna alternate which leg I’m using you decide again which variation is right for you the reverse lunge is a little more challenging as it forces you to use one leg at a time either way both variations were aiming to drop those knees until they get to about a 90 degree angle whoa it’s a great total body move swinging those dumbbells back forward and then absorbing that energy with our legs this one’s working your quads your hamstrings your glutes your back your traps all getting hit biceps forearms easier to name the muscle groups that aren’t being worked on this line remembering to keep your core nice and engaged throughout the entire movement that’s it back stays nice and straight keeping good posture I don’t want to break and round that back excellent let’s go let’s just hit this one for the last ten seconds here we go let’s go get as many repetitions in as you can that’s a lot of time period four five four three two one zero keeping the pace up we’re moving to the floor for the next one we’re gonna sit down in a v-sit position we’re gonna lean back on a 45 degree angle I’m gonna bring my feet up and I’m gonna leave my feet down we’re gonna do a v-sit fly keeping a slight bend in those elbows keeping your upper body on a 45 degree angle ABS stay tight just holding and maintaining your body in this position is gonna be a challenge and then we put those elbows bent it’s like we’re trying to wrap our arms around a tree and hug a tree so we’re not changing that elbow Bendele angle but maintaining that throughout squeezing your chest up at the top keeping those abs tight just to stay on this nice 45 degree angle – anytime you need to rest your feet down on the ground or even lower your weight feel free to do so definitely you notice I have a couple of pair of dumbbells so I can switch up as I need I encourage you to do the same if you need to do so come on keep those ABS nice and engaged we’re feeling them oh yeah pound pound move working your chest shoulders abs all at the same time last ten seconds again we’re not counting any reps today just getting as many reps in as we can and this a lot of time period four three two one zero all right yeah keep that pace up back on our feet this next one’s gonna work your back feet are shoulder-width apart then over on a 45 degree angle palms are facing inward we’re gonna pull back on our elbows perform a bent over row back down now then over fly similar that last fly we just did alternate between the two so pull back straight on those elbows and then with your elbows bent we’re pulling apart on that reverse fly like you’re trying to scoop some nails our finger in the middle here back you’re just trying to squeeze it one right into the next these two moves are working both working your back but they’re working different parts your back and this is the point of the workout when you realize you may need to drop your weight a little bit it’s okay if you have to grab a couple of water bottles for these types of movements yeah and you can you make it work for you we’re all different Fitness is not a one-size-fits-all solution and it together working together one rep right into the next has fit tried whoa you got to keeping that pace up whatever you do don’t slow down don’t give up just keep moving keep fighting keep grinding through it come on come on come on let’s go last ten seconds on this one how many can you get pulling back on those elbows squeeze in the middle of that back there five four three two one and zero excellent all right we only need one dumbbell for the next one so I’m gonna increase my weight just a little bit as am i but if you only have one set of weights don’t worry about it we’re gonna hold that dumbbell in a goblet position of top feet are shoulder-width apart we’re into a goblet squat plus twist weight goes back in my hips going down to my thighs are parallel to the ground and as I come up I’m gonna twist to one side back to a middle down twist to the opposite side one repetition right into the next this is a great alternative to a regular squat cuz it’s really gonna get your core involved at the same time so not just working your legs like a traditional squat really focusing on getting those abs involved as well weight goes back in your hips on every squat make sure you’re keeping your feet flat on that squat you don’t want to be coming forward onto your toes you sure to breathe weight back in your hips and off your heels as you sit down stand up explode up twist oh and make sure not just twisting with your your arms but actually rotating with your hips and your core you’ll know the legs starting to burn and remember has to try when it starts to get hard for up to you to remember what brought you here today to begin with whatever it is that motivates you staying focused on it come on use it for five four three two one and zero excellent okay we just need one dumbbell again for the next one I’m gonna go back down let’s do a slightly lower weight going to the floor in a high plank or push-up position I’m gonna come up off my knees onto my feet and I’m gonna actually be on my knees in the high plank position your corne back straight we’re gonna do a high plane tricep kickback pull back that one dumbbell to our upper arm is parallel to the ground to your body now only bend at the elbow can contract that tricep up at the top keep your abs tight core straight try not to have your body rotated to one way that’s right shoulders nice and square it can show to breathe don’t hold your breath this one’s gonna work your core just to maintain this position and of course also working your tricep squeezing up at the top that tricep kickback that opposite side arm shoulder and chest is working again another very efficient move come on keep that breathing going don’t hold your breath hey Julio hurt you if you do we’re gonna switch sides in five four three two one I’m standing up oh he’s waiting sides right back into it starting to get the hang of it you can pick up the pace again getting as many repetitions in as you can and this a lot of time period come on right here slugging through that burn it’s you versus you not competing with us not competing with anybody else just trying to be a little bit better than you were yesterday come on you got it you got it how money can you get your last 10 seconds keep grinding through it can’t stop won’t stop four five four three two one zero oh goodness keeping the pace up okay we’re on our feet we’re gonna do a little combo move here one hand on your hip feet are shoulder-width apart we’re gonna do a curtsy lunge plus high pull back I’m gonna step behind drop both knees reach to that opposite side foot and as I step up pulling back on that elbow do a high pull back and I’m only gonna do about a quarter of a curtsy lunge here so if you can’t quite get down to the DEP that coach Kozak is that’s okay follow me you decide which variation feels good for you today maybe you start with one you need to move on to the other that’s okay maybe you start with Coach Kozak’s variation but you decide to drop your weight that’s fine whatever you need to do make it work for you dropping down those knees you can do about a 90 degree angle we’re standing up pulling back on that elbow and Ojai pull back boom pop it every time you gotta keep breathing keep moving let’s go guys switching sides in five four three two one zero opposite side right into it though no downtime or going hard and fast today getting as many repetitions in as you can this one’s working your hamstrings your quadriceps your glutes your upper back your shoulders even a little bit a forearm and grit all working together then make this move happening you got it fighting through that burn I’ll learn to be stronger than that burn right here you’re in control that’s right it’s all mental not even physical come on let’s go how many can you get how many can you get pushing yourself here four five four three two one and zero excellent all right we’re gonna need both dumbbells for the next one I’m gonna do a reverse curl plus a front kick and I’m gonna do a reverse curl plus a knee raise feet of shoulder-width apart elbows around palms are down at the same time I’m gonna keep those elbows in as I perform a reverse curl plus an alternating front kick and I’m gonna do just the knee raise and bring your knee as high as you can you decide which variation is right for you maybe you’re not bringing your legs quite as high as we are maybe you’re bringing them higher either way try to keep those dumbbells under control on the way up and the way down yes we’re aiming for some speed that doesn’t mean that you don’t want to stay under control so don’t just let the Dumbo’s flop down every time you also don’t want your elbows to flare out I said keep them in it’ll keep ups biceps nice and isolated working your biceps and your forearms and that curl keeping our heart rate up with these kicks and knees any point you feel like you have to have your elbows flare up and you may have too heavy of a weight and that’s in time to switch it up making it work for you right here whoa how many can you get let’s go last 10 sec forearms are burning biceps are burning that’s how we know it’s working has fit Drive four three two one zero Axl burn car moving right into another upper body one all right we’re gonna do a shoulder press plus a chest squeeze feet of shoulder width apart weight back in your hips pressing straight up overhead complete that shoulder press back down elbows to a 90 bring the elbows together squeeze your chest back to the starting position that’s one press overhead squeeze back together this one’s working your chest your shoulders as well as your triceps even a little bit of core just to stabilize and keep you reading this position again we’re not keeping count so complete as many reps as you can and it’s a lot of timeframe and if you want to use lightweight and go fast here feel free to do so you want to mix it up and go heavier and get less reps it’s another way to attack this workout making it work for you just make sure to breathe because it will take your breath away that’s it focus on that breathing focus on proper form and focus on what brought you here today what’s your why what’s your reason for being here what’s your purpose you’re trying to lose weight get more fit just be better than you were yesterday whatever it is stay focused on it grinding it out four five four three two one and zero oh oh alright next I’m gonna do is a kickstand posterior swing feet are shoulder width apart we’re gonna put one foot back into a kickstand stance so most of our weights on that front leg swing the dumbbells back and then forward but we’re using our hips hips go back hips go forward even though the arms are the one that you really see moving exercise is really about that lower body driving those hips back standing up straight and squeezing those glutes up at the top all of the energy and force in those hips is what’s driving those dumbbells up I got a slight Bend and both knees hips go back hips go forward squeeze those glutes up at the top equal time on both sides so we are gonna switch it up here and five four three two one opposite side and then drive going that’s it no down time give me that heart rate up and keep working keep focus here it is come on heads for tribe what do you got right here proving it to yourself Bret by rep remember those who think they can and those who think they can’t are both right which one are you come on ask yourself who do you wanna be what do you want to be let’s make it happen you make you let’s go one into the next squeeze those glutes squeeze and squeeze them squeeze them let’s go come on keep it up four five four three two one zero nine all right just one dumbbell needed for the next one we’re gonna go down to the floor and do a high plank position and I’m doing a high plank for my knees again you decide which one’s right for you so with that one hand on the dumbbell one hand on the floor I’m gonna pull back on my of perform a high plank row now I’m gonna twist to the side T rotation press straight up back into my side back down to the floor that’s one repetition and then for mine from the knees you notice I have my left knee down on the ground while extending my right leg into the press it’s a great full-body move very functional move working everything from your back your chest shoulders abs as well as your lower back and legs all working together keep your back nice and tight core stays straight you want to have a big arched back and you don’t want your butt way up in the air either nice and controlled and as many in as you can right here come on we’re gonna switch sides halfway through ten more seconds on this side keep cranking them out what do you got right here four five four three two one zero opposite side now right into it and begin so it definitely takes some concentration as well as coordination piece together all these individual parts of the move stay focused making sure to breathe whatever you do now holding that breath when you get up here in this high plank position comes very tempting to hold your breath but don’t do it you will regret it on right into the next come on guys what brought you here what is it what are you working on when it gets tough you need to be tougher staying focused on it let’s go the last 10 seconds of this one come on keep it up keep it up keep it up how many can you get four five four three two one zero excellent all right we only need one dumbbell for the next one I’m gonna go a little bit heavier we’re gonna move into that goblet squat + twist grabbing that dumbbell up at the top feet are shoulder-width apart weight back in the hips squat and then twist side to side as we go through the move making sure to breathe and use that core use those apps on that twist on the bottom of that squat both feet should be flat don’t allow yourself to come forward onto those toes and if you’re having a hard time probably means you don’t quite have the flexibility you need to and your posterior chain your hamstrings and your glutes so it’s something to work on keeping good posture throughout don’t bend over with your back either how many can you get right here has they tried cranking them out don’t listen to those legs whoa they’re telling you they don’t have anything left they’re lying to you it’s all mental you’re running the show not those legs that’s right come on mind over matter that’s it my hand over legs mind over burn you’re a fighter not a quitter let’s see it right here how many can you get last ten seconds come on push push push let’s go five four three two one zero oh goodness to the floor we go only one dumbbell needed going into that high plank position high plank tricep kickbacks I’m gonna be up on my feet and I’m gonna be down on my knees pull back from the elbow to the upper arm is parallel to the ground now just extend from the elbow working those triceps work in your core chest and shoulder on that stabilizing arm again whatever you do don’t hold your breath nope you will regret it come on you got it right here one repetition into the next what brought you here today focus on it what are you trying to get – come on your dreams won’t become a reality through wishing but through work and that’s what you’re doing right here putting in the work rep after rep switching sighs in five four three two one right in the neck side come on let’s go ah no downtime no arrest think about how good you’re gonna feel when this workout is all done and you can cross it off your list come on come on come on Gate move and keep fight you’re not alone or right there with you no or – come on thousands maybe millions of us at home has for tried doing the same workout same move feeling that same burn four three two one zero ah shake them loose only one dumbbell again it for that next one moving into that curtsy lunge + high pull back feet are shoulder-width apart we’re gonna step behind drop both knees down reach and then pull back and up on that elbow again if you can’t go quite as low as Coach Kozak you can turn it into a quarter curtsy lunge and come right back up to starting position with the high pole you decide which variation is right for you based on your strength stability and flexibility requirements come on let’s go what have you do don’t slow down don’t stop moving you got to drop the weight feel free to do so I totally do bodyweight if you need to that’s it buddy will work really well or a water bottle or maybe it’s too easy you need to pick up the weight whatever it is keep fighting with us right here how many can you get we’re gonna switch sides in five four three two one zero whoo right hand go come on let’s go let’s go what do you got pushing it pushing it pushing it pushing yourself because nobody else can or will do it for you ah this is all about you right here and it’s not about being perfect you’ll see us make some mistakes along the way it’s just about putting in the work and not giving up almost there guys let’s go four five four three two one and zero nice all right go ahead and grab that second dumbbell for the next one moving into that reverse curl plus either front kick or knee raise palms are facing down elbows are in not a full range of motion curl all the way up with nice control up and down making sure to breathe keep those wrists nice and straight and locked in we don’t want to have what I call spaghetti wrists nope keep those hands and wrists in line with your forearms I also help you work that grip as well as working those biceps come on good posture shoulders are back and we’re cranking them out whoo you got it keep it moving go to your happy place on this one that’s it fighting through that burn you are stronger than that burn right here last ten seconds on this one come on it’s flying by flying by you got it you got it four five four three two one zero all right back to back another upper-body one pop those dumbbells up where your chest press I’m sorry shoulder plus-plus chest squeeze you know those workouts getting to me yep straight up overhead and then bring those hands together in front as you squeeze your chest so we’re gonna finish off those shoulders it’s on purpose fighting through that burn if you need to lower the weight feel free to do so but don’t give up notice I didn’t increase my weight this time around No did I come on we got it right here keep moving come on one rep right into the next you got it don’t give up don’t slow down 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 rep after rep let’s go last ten seconds let’s go let’s go make it count has four tried make it count four five four three two one zero right into those kickstand skier swings I’m gonna increase my weight on this one feet are shoulder-width apart one leg is back slight bend in both knees hips go back hips forward as you swing those dumbbells straight up I want you to squeeze both glutes up at the top make sure to keep that back straight head is in line with your spine this one’s all about those hips and your arms are just along for the ride squeeze those glutes touch the wall with those glutes pushing them back every rap that’s it Claudia squeezing them up at the top don’t hold your breath nice consistent breathing come on let’s go pushing it right to the ant ride don’t stop don’t stop come on you need to drop the weight that’s alright but don’t give up let’s switch sides and five four three two one opposite side now and right into an L come on we’re almost there you’re in the end focus on what brought you here what is it what are we working on a heavy rep can you just that much closer picture that goal yours at the top of the staircase every repetition is just one step closer towards it every workouts just one step closer come on let’s go come squeeze those glutes at the top and five four three two one zero last one right here has to try to keep that energy up only one dumbbell needed for the next one we’re headed to the floor got that combo move high plank row Plus press I’m gonna be up on my feet I’m gonna be down on my knees the course nice and tight pull back from that elbow rotate press overhead and return this is it how many can you get one into the next you get a pile of sweat under you like I do careful not to slip on it come on focus on the each individual step holdbacks man elbow rotate and then press notice I’m concentrating on the move making sure I did everything right here you don’t want that but way up in the air and you don’t want your hips sinking nice straight body nice straight core breathe one into the next getting closer with every rep we’re gonna switch sides and five four three two one zero last side let’s go let’s do it finishing strong what brought you here today has been tried getting so much closer to the end focus on it thinking about how good your gonna feel when you get to that finish line almost there almost there you got it keep that oxygen flowing let’s go keep breathing through the movement do not hold your breath doesn’t matter how slow you’re moving still lapping everybody on the couch if isn’t even trying that’s right come on jokes on them that’s it we’re making improvements together let’s go guys almost there come on let’s go last ten seconds what do you got finishing strong everybody in it to win it in it together you got this tribe let’s go three two one and zero Oh that was Todd nice work nice work Claudia high-five nice work to you all right we’re gonna start down on the floor lying down on our backs we’re gonna do a reach crunch plus either an ISO leg raise or ISO knee raise the first move we’re gonna do is gonna be to bring your shoulder blades up off the ground and get that lower back glued to the ground now I’m gonna put my legs out straight and I’m gonna have my knees bent and now it’s time for a reach crunch from this position holding this isometric position with your legs we’re reaching up to the ceiling bringing those shoulder blades up off the ground and crunching making sure to breathe whatever you do don’t hold your breath and the straighter those legs are the harder it’s gonna be and more bent those knees are the easier it’ll be for you so throughout today’s workout you’ll have an opportunity to customize and personalize it for your needs and fitness level keep breathing those ABS are already starting to burn it’s not gonna take much to get them going today keep it working keep breathing – this one for just 10 more seconds almost there we’re reaching up to the ceiling four three two one zero we’re gonna turn over now into a low plank position so getting onto our forearms I’m gonna be up on my feet and I’m gonna be down on my knees making sure that my shoulders are above my elbows and both of us are gonna bring that knee out to the side knee to elbow so it’s a low plank knee to elbow you decide if you want to do this one from up on your feet or from starting on your knees both are tough this one’s gonna work your entire core but specifically really gonna hit those obliques again making sure to breathe anytime you get into one of these plank positions it becomes easy to forget to breathe but it will catch up with if you don’t usually we inhale on the easiest part of the motion and then exhale hardest part which would be bringing your knee to your elbow that’s it staying focused on it keeping that back straight core nice and tight glutes tight as well keep fighting through now count any reps today just getting as many in as we can in this a lot of time period that’s right work at your own pace here we’re almost through with this one it’s gonna last 10 seconds bring that knee out to the side every time four three two one zero turning back over onto our backs for keeping the pace up gonna place my hands and a small on my back legs are out straight and I’m gonna perform a flutter kick and I’m gonna do a flutter kick but I’m gonna keep my knees bent during this movement similar to the reach crunch that we did the straighter your legs are the harder it’ll be the more bent your knees are the easier it’ll be but just keep moving that’s right so Taylor this as you need to nothing wrong with doing both right switch in between the two that’s it making it work for you an effective add training is all about time under tension so we’re just keeping those ABS working keeping that mechanical stress on the ABS through two days and tell your routine just keep your breath nice and controlled that’s it and keep working many kicks is you can get concentrate on keeping that lower back glued to the ground right and breathe you got it fighting through that burn burns got nothing on you you could do this all day keep it working last 10 seconds on this one fighting through fighting through let’s go five four three two one zero excellent alright we’re transitioning right into the next one we’re gonna go one second on the way up and three seconds on the way down I’m gonna do a full sit-up and I’m gonna do a crunch so again we’re real fast on the way up and then slow and controlled three full seconds on the way down you decide if you want to do the full sit-up or if you just want to do the crunch either way focusing on that eccentric lowering phase of the move really taking your time then lowering your body back down oh it burns so good yes it does keep it going and as this workout progresses and it continues to get tougher you got to keep reminding yourself what brought you here today to begin with what is it what are you working towards whether you want to have a nice six-pack ABS whether you have a sport activity that you’re trying to get better at her you’re just trying to kick butt at life whatever it may be stay focused on it because that’s gonna be the motivator to get you through to the end just keep cranking them out right here nice and slow and that descent I burned so good you got it not much left on this one let’s go last ten seconds do it let’s go keep fighting through here fighting through four five four three two one zero goodness moving right into a side plank position next keep that pace up has to try on one forearm I’m gonna be up on my feet and I’m gonna be on my knees we’re gonna do a side plank dip drop that hip down and then bring it right back up keep a nice straight line here with your back and your abs drop that hip down and then use those obliques to bring them back up not much of a range of motion but you’re definitely gonna feel it in your oblique yeah it doesn’t take much for this one and we’re gonna do equal time on each side try your best to equalize your weight amah along that forearm as well don’t just he’ll have it on your elbow and again notice that my elbow is directly excuse me my shoulders directly above my elbow we’re gonna switch sides here and five four three two one same move just turn it around opposite side now right back up and into it let’s go keeping that pace up keep them keep them cranking again not counting reps so it’s all about how many you can get and there’s a lot of time period we never said it was gonna be easy but it will be worth it that’s right thinking about how good you’re gonna feel when you’re all done with this workout you can check it off your list for the day one right into the next right here excellent again pushing yourself nobody else can or will do it for you it’s all up to you only in competition with yourself here coming back or Pete in this workout getting a little bit better every time right maybe you start with my version I mean next couple times you start doing coach Kozak’s that’s it getting better throught rest two-one-zero huh okay we’re moving to our backs now we do a lying leg raise variation so let’s go ahead and put those hands under the small of your back or do a lying oblique ray so I’m gonna twist my hips bring my legs up twist my hips I’m keeping my legs straight on this one I’m actually gonna have my knees bent for this movement so every time we’re turning those hips over I’m gonna feel that stretch in your obliques focus on those obliques to do the work so definitely a step up from your traditional lying leg race just that much harder and we’re breathing along the way you decide you want those legs straight or if you want to bend in the knees whatever you do don’t hit that pause button don’t stop just keep pushing whew exhaling when I’m bringing my legs up don’t forget to breathe you will regret it yeah excellent come on keep pushing keep pushing not a whole lot left on this one fighting through the end here for ten more seconds how many can you get test yourself right here five four three two one zero excellent all right now we’re gonna transition into an opposite elbow to knee I’m gonna put my left foot up on my right knee with my right elbow I’m gonna do a full sit-up come all the way up to that left knee and I’m gonna do the crunch version of that so I’m not gonna come up all the way up to my knee but I’m gonna stop about midway and come back down again you decide which one is right for you making sure to breathe and you’re crunching or sitting up across and I am getting my shoulder blades up off of the ground just to keep that in mind whenever you’re doing the crunch make sure to get those ABS working and there’s just a lot momentum to take over on this one and again we’re gonna go half and a half on each side again work at your own pace do the best you can don’t feel like you have to keep up with the amount of reps that we’re doing or if you’re doing more than us that’s great – that’s true that’s switch sides and five four three two one zero same move opposite side right into it again really trying to eliminate downtime on this one aiming for maximum time under tension for those abdominals we can exhaling on the hardest part of the movement so it’s on the crunch exhale inhale down keep breathing staying focused on what brought you here today to begin with or whatever that is come on fight fight fight almost through this one let’s go last ten seconds on this one almost zero what’s there four five four three two one zero hahaha scooting across the room here oh yes starting on our backs for the next one hands are in the small of our back we’re going to Hello Dolly crossover my legs around a 45 degree angle and I have my knees bent now we’re opening our legs and then crossing over switching which leg is on top on the crossover and you decide how tough you want to make it by whether or not you want to bend those knees or keep those legs straight either way stay focused on keeping that lower back glued to the ground throughout the move first make it move harder bring those shoulder blades off the ground to make it easier and you can rest your head down on the ground if you feel like your lower back is still coming up you can always tuck your chin into your chest that’s it or really position those hands under your glutes sometimes takes the pressure off as well again do what you got to do to make this move work for you open those legs up every time cross them over this one doesn’t look like much but it catches up to you quick you put up everyone we’re right there burn it with your head spit tribe one wrap into the next let’s go well you got right here I want you to prove to yourself today how tough you are let’s see it lets see it let’s go the last ten seconds on this one we’re homeless they’re home stretch four five four three two one zero turning over next into a high plank position both of us are gonna be on our hands and our feet I’m gonna move into a traditional mountain climber and I’m gonna do the mountain climber where I’m tapping my toe and returning my foot back to starting position so mine I’m just going one right into the next where Chloe is actually gonna rest that foot down in between keep your abs tight hands stay underneath you ideally your hands are in line with your chest and shoulders back stays straight core stays tight that’s right not much left on this one here it is come on let’s go let’s go what do you got hands-free tribe let’s see it right here right now bring those knees up and trap those ABS every repetition you gotta keep breathing keep fighting and go to your happy place on these thinking about how good you’re gonna feel when you accomplish that goal and you get to that final destination it’s not gonna happen overnight you keep putting in the work day after day you will get there that’s right let’s go ten more seconds let’s go let’s go let’s go let’s go four five four three two one zero to our forearms we go what’s wrong last one right here getting into a low plank position I’m gonna be on my feet I’m gonna be on my knees and then here’s the kicker here’s the kicker here we go one leg up so we’re just gonna hold right here whoo breathe I have stay tight this is the finisher right here it’s made to take you to your limit well it’s also made to challenge you to change and improve that’s right fighting through right here that core nice and tight make sure your butt isn’t seeking down or up just right in the middle and keep breathing whatever you do don’t hold your breath you got it you got it stay in focus and then bring to breathe inhale and exhale we’re gonna switch legs and five four three two one switch legs but don’t come down that’s it come on prove to yourself how tough you are right here let’s see it I want you to picture your goals everything you’re working towards put them at the top of a staircase every second that goes by you’re just getting one step closer to reaching those goals come on stay in focus we’re almost there yep so close everybody let’s go last ten seconds you got it you got it almost there let’s go five four three two one zero uh-huh and that is it we’re gonna move into a cool-down next slowly come up onto your feet take a couple of big deep breaths and the purpose of this cool-down is just to allow our heart rates to come down slowly as well as gaining some extra mobility yes first one we’re gonna do is gonna be a toe touch if you show with the part slowly reach down as far as you can weight back in the hips and then come up slowly with the arms extended overhead and then hold out from those elbows stretching our back and do a scarecrow repeat slowly reaching as far down as we can coming back up with the arms extended overhead and then we’ll be back on those elbows I was gonna stretch those shoulders as well as your back and scapula coming up I’ve got a lot of work in today yeah we did total body it’s important that we hit this recovery moving slow and controlled the workouts done this part’s just all about recovery focusing on that heart rate bringing it down nice and slowly pull down on those elbows and shake those arms loose this is good next one we’re gonna do is for our chest again got a lot of work in today we’re gonna need to head on over to either a wall or a door frame the straight arm wall chest press okay though arm nice and straight we’re gonna get our bodies close to the wall and then turn away from the wall keeping that arm is parallel to the ground the best that we can and just turning away static stretch opening up that bicep chest and shoulder nice big deep breaths and you may not be able to get as close to the wall or door frame as you as we are but again like coach Kozak always says take it to about eighty ninety percent of what you’re capable of doing we definitely want you to experience any pain yeah we just want a good stretch but shouldn’t really hurt per se all right let’s switch sides in five four three two one zero shake it loose let’s go opposite side next same move again trying to eat that arm well parallel to the ground besides a little bit tighter for me definitely me too and it’s totally common as we always say they have one side be a little tighter than the other that’s right don’t panic nothing to be alarmed about again feeling it all throughout really the forearm bicep tendon shoulder and chest as you turn away and feel that stretch nice big deep breaths here hold it for five four three two one zero excellent alright last one on the agenda we’re gonna do a standing quad stretch this one you can either do on your own or if you want to walk on over to a wall there are a couch something to hold on to so we’re just gonna pull back that foot trying to bring that heel to your glutes keeping your knee in tight to your side you don’t want it to flare out no flare as you see claudia has her opposite side arm up helps a little bit for balance if you are doing it on your own without holding on to something helps if you focus on something right ahead of you exactly again pulling that foot back to your glute aiming for 80 90 percent of what you’re capable of and again how about being perfect this is gonna test your balance especially after that tough workout yes let’s just hold this one for five four three two one zero opposite side now again you decide if you want to hold on to something or who if you want to test your balance like we’re attempting to again just that much more of a challenge after that tough routine and here’s a quick moment to just be proud of what you’ve achieved so far today yourself on the back you did it you got to do it you got to take these these little moments in between to be proud of yourself on the way don’t just be proud of yourself when you reach your goal but instead you got to enjoy the milestones along the way and this was a tough workout and you should be proud that you made it to this point I consider every workout a milestone that’s it you got to keep your sanity to keep moving that’s one of the secrets to staying on your path to success it’s enjoying those small little victories along the way four three two one and zero that’s it you made it nice job nice work to you out there has fit tribe thank you for sticking with us right to the very end please support our mission of keeping these great workouts free by downloading our free app it’s available for both iPhone and Android you can also pick up a shirt hit our shop pull we’ll send you a clean one brand new no sweat or by picking up my book stay fit for life give this video a big thumbs up and hit that red subscribe button so that you never miss another brand new workout from hospit again thank you so much for joining us today it’s been our privilege I’m coach Kozak and I’m Claudia and we will see you at your next workout