Intermediate Difficulty with Advanced Modifications provided
intermediate workout

This total body strength workout can be done anywhere, anytime without equipment. Use this routine to improve strength and gain lean muscle mass. You may want to grab a chair, bench and / or towel for some of the more challenging movements, but it isn’t required. The workout is great for both men and women.

45 Minute Total Body Strength Workout without Equipment

Warm Up:
Jog in Place + Arm Crossover
Posterior Swing
Standing Arm Hauler

Bottom ½ Sumo DL / Sumo DL
Bulgarian Split Squat / Split Squat
Hip Hinge Abduction with Pause
Triple Drop Squat / Drop Squat
One Leg Stiff Leg Deadlift / to Knee
Jump Squat + Leg Lift / Squat + Leg Lift
One Leg Hip Up / Hip Up

Upper Body:
High Plank Row / from Knees
Staggered Push Ups
Iso Biceps Triceps Crusher
Pseudo Planche Hold / from Knees
Triceps Popups / from Knees
Skydiver Pullbacks / Feet Down
Pike Push ups / from Knees
Towel Hammer Curl / Iso Hammer Curl
Star Plank / from Knees
Dolphin Pushups / from Knees

Hollow body pulse / knees bent
Mountain Climbers / modified
Hollow body flutter kick / knees bent
Jack knife / modified
3 level sit ups / crunches
Extended Low Plank / from knees

Cool Down:
Hip Flexor Stretch
Chest Opener
V-Sit Stretch (3 ways)

hey everyone it’s your personal trainer coach Kozak and I’m Claudia and this is a total body workout without equipment today’s strength routine is broken up into five parts we’re gonna get started with a light warm-up and then we’re gonna move on to your legs followed by upper body and then moving onto those ABS we’re gonna finish off with a cool-down aim to improve your flexibility and while there is no equipment required for today’s routine you may want to have a towel bench or chair available for some of the more challenging movements if you’re ready to work let’s go all right we’re gonna get started with a light warm-up the first thing we’re gonna do is a run in place plus arm crossover so just night nice light touches on the balls of your feet slight bend in those elbows as you alternate which arm is on top try to get a nice full range of motion opening those arms all the way up and then allow you to stretch out that chest as well as your shoulders making sure to breathe now throughout the course of today’s workout we’re not going to count any repetitions it’s just all about getting as many reps in as you can and that 20 second time period and again this is just the warmup so purpose of this is just to increase our overall body temperature get our heart rate up but not to wear you out so make sure you’re moving at a warmup pace whatever that is for you let’s go ahead and do this one for just 10 more seconds staying nice and light on those balls of the feet you got it four three two one zero good all right next we’re gonna loosen up your backside your posterior feet are a little wider and shoulder width apart we’re gonna do a posterior swing slight bend in those knees swing those hands between your legs and then arms overhead so as you’re going down drive those hips back behind you doing a nice little stretch in your back side hamstrings and your glutes you should have just a slight bend in your knees on this one it’s not a squat so you’re not continuing to bend at those knees as you come down but instead using those hips as a hinge good keep it up nice smooth movements now you might not be able to get down quite as far as we are on this one today depending on your range of motion and that’s okay we just encourage you to make this workout your own so throughout the course of today’s workout you might be going back and forth between my versions and Claudia’s versions keep this one up for just five four three two one zero we’re gonna do an arm haul our necks loosen up those shoulders feet shoulder width apart let’s go and bend over in a 45 degree angle and extend those arms out in front so thumbs are gonna be down and swim those arms out keep those thumbs close to you as you extend your arms back forward and repeat it’s very similar to a swimming motion or like it what is this like a breaststroke I’m not sure I’m not a swimmer I’m not Michael help me they’re done any way scratch that so it’s called an arm hauler but I do know it is a great move to loosen up warm up that upper body get a nice full range of motion keep your back straight on this one a little bend in those knees you might even feel your legs start to work on this one as those legs are working to stabilize the rest of your body and keep your core nice and tight on this movement you’re gonna hear a say throughout the routine I take to keep that core tight just imagine drawing that belly button in towards your spine we’re gonna keep repeating it because it is just that important yep alright let’s keep this one up for just five four three two one zero that’s it warm-up is complete I’m gonna get our workout I’m ready for this are you ready below scared but I’m ready all right well she’s ready either way we hope you’re ready out there has paid tribe alright first move today we’re gonna get into is a sumo deadlift you’re gonna be using yeah one of my favorite moves as well we have our feet a little wider than shoulder-width apart and I want you to point those toes out now Claudia is gonna do the full range of motion all the way up all the way down sumo deadlift where I’m gonna do the bottom half first thing that’s gonna move is gonna be our hips we’re gonna break at the hips weight goes back in the hips and then the knees now collides and come all the way up and all the way down but I’m gonna do just the bottom half so where she’s able to get a little bit of a break at the top I’m gonna be constant time under tension on this one and that bottom half and at the top I’m actually giving my goop glutes a nice squeeze right there and I’m squeezing my glutes throughout just keeping them engaged again bottom half of the move you should have your feet flat on this one you shouldn’t be coming up on your toes or falling back on your heels you’re driving off those heels weight is back in your glutes and in your hips we’re gonna burn those legs and glutes out today and that’s alright how I know it’s gonna work good again getting as many repetitions as you can here in this a lot of time period being careful not to allow your knees to collapse in so long and out out route backs I’m already feeling this meet you come on keep it up guys let’s go 10 more seconds on this first one almost there almost there and five four three two one zero excellent next we’re gonna move into either a Bulgarian split squat or a traditional split squat so I’m gonna grab my box for this one if you’re using a chair now’s the time to go do it if you want to perform the more challenging movement so I’m placing that back leg up on the box you need to repair your ball your foot or the front of your foot you decide what’s more comfortable or both in clutter just as in a staggered stance that’s right we’re both gonna drop that back knee straight down so both knees get to 190 and back up doing one leg at a time both of these moves are tough there’s not easy and hard it’s tough and tougher so you choose which one is right for you today making sure to sit back you don’t want your knee way over your foot definitely not keeping good posture and dropping straight down keeping your balance and that helps on this one find a focal point through your eyes something to focus on and look at throughout and if you’re doing this split stance one and you find yourself having a hard time balancing then you may want to just move this foot out a little wider and get back into the movement you might see that widening your base really helps definitely full range of motion there we go that foot flat not coming on to your toes not allowing that front knee to travel too far over your foot nice and steady and five four three two one zero let’s go ahead and switch sides now that one leg is burning with one leg rest all right today’s workouts very efficient we’re gonna get a lot of work in in a short period of time performing a lot of compound moves today so like this one for instance is working your glutes your hamstrings your quads all getting worked on just this one exercise good sitting back good posture shoulders back core tight do got it guys when those legs start to burn in that lactic acid starts to kick in so important for you to remember that’s just that muscle fuel the energy source that your muscles use to create that nerve response that burning sensation but you can push past it you can choose to ignore it right here let’s go you got it last five seconds on this one four three two one zero whoo shake those legs out good work next we’re gonna move into a hip hinge abduction so go ahead and have your feet your legs shoulder width apart feet shoulder-width apart we’re gonna bring those knees in and then we’re gonna rotate those knees out and come up on this outside of our feet squeeze those gluts and then they come back in we love squeeze pause squeeze those glutes and then bring the knees back in knees come out squeeze those gluts and back in so every time you’re pausing boom right there squeeze the glutes back in make no mistake about it our legs are burning just like yours are right there with you rap by rap putting in the work let’s go guys think about what brought you here today to begin with what is it come on let’s go whether you’re trying to lose weight get more fit or just kick butt at life whatever it is rep by Rep you’re getting closer to that goal come on hold and pause on every rep you got it let’s do this one four five four three two one zero nice job for the next one we’re gonna do a drop squad both of us are gonna start with the same movement then I’m going to continue on to a slightly harder variation both of us are gonna start with our feet together now we’re gonna jump out spread our legs put those toes out weight back in the hips and then jump back up feet together and I’m gonna continue with that movement where I know I’m gonna drop into a reverse lunge split back up and now opposite side reverse lunge and split so mine is a triple drop squat where Claudia’s just the singular drop squat again they’re both difficult it’s harder and hard and harder on this one make sure to put that weight back in your hips keep those knees out and on the reverse lunge variation make sure you’re not bouncing that back knee off the ground but instead come up right before it hits the ground have those knees pointed out on that first initial drop squat toes pointing it out just ever so slightly weight back in the hips good again another compound movement on this one getting multiple muscle groups and just one efficient exercise you’re not imagining things this is a tough one you guys keep fighting keep pushing and you will get there remember everything you want it’s just at the top of the staircase and every repetition is giving you just that much closer to the top keep putting in the work and you will get there keep breathing keep moving you got it guys not much left on this one heat fighting through and five four three two one zero absolutely Jeff that’s over I’m so happy over – all right one leg stiff leg deadlift this one’s not only going to test our strength but our balance as well feed it together hands are out at our side we’re gonna bend over using our hips as a hinge and I’m gonna touch my opposite side toe with opposite side arm and I’m actually only coming down to my knee so again using my our hips as a hinge down to our knee keeping our head in a neutral position about the entire movement back stay straight and we’re just keeping a slight bend in the knee of that base leg so you’re not bending over like a squat but instead you’re bending over using those hips as a hand and if you’re like me your legs are a little fatigued so you might find that balance is a little harder during this movement so go at your own pace don’t feel like you need to keep up with us and it’s not about being perfect on this we’ll see both of us are and I have a hard time with this one at this point in the workout and that’s alright it’s not about being perfect it’s just about putting in the work getting a little bit better every time you perform the move and you really just want to focus on the movement that way you can feel the stretch and the squeeze during the entire course of the movement here feel that hamstring stretch at the bottom and I’m even filling it right here up to my glute yup and squeeze those glutes up at the top as you use them to stand up I’ll be hating size we’re feeling it – guys never are come on let’s go not much left on this one nice and controlled on the way down and the way up you go you mentioned you to keep your core tight as well stuff to think about during this movement that’s alright like I said if I you come back you a little bit better at it every time let’s do this one four five four three two one zero excellent nice I like that one alright next we’re moving into a squat plus a leg lift I’m gonna do a squat jump closing and do a traditional squat feet are shoulder width apart weight goes back in our hips squat down I’m gonna jump Chloe is just gonna stand up now we’re both gonna go leg lifts leg lifts back into the squat you decide if the jump is right for you or if just a traditional squat or if you start with one variation and you feel you need to switch that’s great – we want you to make this workout your own I’m that leg lift we have a slight bend in your knee and you’re using those glutes to lift that leg and squeeze those gluts up at the top now fight through that burn guys yeah all right there with you has four tried all right there with you rep by Rep putting in the work remember thousands maybe even millions of us at home doing the same workout you’re doing feeling this same burn or in it together getting a little bit better every repetition what’d you come here for stay focused on it what are your goals what are you working towards come on don’t forget about it each repetition get you just that much closer you got it you got it keep it up keep breathing keep moving it’s the name of the game again not competing with us so just competing with yourself get a little bit better than you were yesterday look in the mirror that is your one and only competition ten more seconds on this one come on don’t give up don’t give up almost there and five four three two one zero awesome job we’re grabbing our mats for the next one because we are headed to the floor under the ground totally optional though go ahead and move to the floor we’re lying on our backs we’re both going to do a hip up I’m gonna do with the one leg variation Claude he’s gonna do the – we’re moving our heels nice and close to our gluts I’m gonna use one leg to drive off my heel squeeze my glutes up at the top and return for Claudia’s gonna do both legs at the same time and I’m sure to squeeze both of us are to squeeze our gluts right at the top if you’re doing the one leg variation we’ll switch and do the opposite leg halfway through if you’re doing the two leg just keep moving with both legs all the way through the set driving off that heel squeezing both glutes up at the top grabs nice and tight on this one and also I don’t want you to fully relax when you come down to the ground come down tap the ground and then back up but we’re trying to keep constant tension on those glutes always driving off that heel you’ll notice a big difference in the effectiveness and the burn if you’re not relaxing every time you come down to the ground drive off that heel for that glute squeeze the hamstring squeeze up at the top and again we also don’t want to hyper extend our lower back it’s like white that’s why it’s good to squeeze your abs to at the top just keep them nice and squeezed and then right back down it’s a great point if you’re doing the one leg variation let’s go ahead and switch and keep it moving there’s no downtime yeah if you’re doing both legs just keep it moving again not totally relaxing once you get down to the ground but keeping that tension keeping that contraction on the glute drive off and squeeze up at the top you got it make sure to breathe and I’m holding our breath breathe in on the way down breathe out on the way up when it comes to breathing we’re always exhaling on the hardest part of the move so for every exercise it’s gonna be a little bit different excellent big deep breaths in and out you got to keep driving off that heel squeezing those glutes think about how good you’re gonna feel when this workout is all done think of the consequences if you were to stop working out you never came back not something you want to deal with much easier to just be healthy and stay on the wagon than it is to try to get back on the wagon come on keep it up you got it let’s do this one four five four three two one zero oh my goodness we’re gonna get into a high plank position also known as like a push-up position core is tight back is straight Claudia’s gonna do this one from her knees but she’s still keeping her hips down so notice how she immediately brings those hips down and doesn’t have her butt way up in there this way either I’m not sending my back I don’t like her extended exactly all right so from this position we’re gonna do a high plank row I want you to pull back on those elbows keep your core nice and tight we’re gonna alternate arms again and anytime we do any row you’re pulling back from that elbow like you have a string attached to it so not pulling back on the hand but instead pulling back in that elbow and then squeezing your back muscles at the top we’re also trying to keep our shoulders squared so we definitely don’t want to turn this into a I know what you would call rotation there you go yeah we want to go shoulder square hips Square both to the ground which does make it more challenging making sure to breathe whatever you do when you’re down here do not hold your breath nice full range of movement you gotta pull back squeeze that back on every rep and moving at a pace that you feel comfortable with whatever that means let’s keep this one up for ten more seconds almost there grinding through it guys you got it four five four three two one zero all right we’re gonna rest for just a second here while we’re explaining the NAP shake it out we’re gonna go into a stagger push up so normal push up hands are shoulder-width apart and they’re in line with one another this time we’re gonna start with you your left hand where it normally would be and bring your right hand back one hand length so a staggered position we’re gonna do push us from here either here up on my feet or as you see cloudy’s underneath and then we’ll switch halfway through here we are in three two one full range of motion all the way up all the way down bend those elbows so they get to about a 90 degree angle and then back up this is a tough one no bones about it today’s workout is very efficient a lot of compound upper body moves today in a lot in a short period of time this one’s working your chest your shoulders your triceps and your core all getting hit on this one and make sure your elbows are not flaring out you want to make sure your elbows are coming out to about a 45 degree angle relative to your torso we’re gonna switch sides three two one zero so right hand back where he normally would be and then left hand comes back behind and right back into it again we’re halfway done with this set we’re gonna do each exercise today only one time through so when it’s done it’s done so give it your all right that’s right come on let’s do it right here whoo I’m feeling ready I am too we’re all feeling it come on how’s your tribe let’s go no matter how bad you’re burning just concentrate on what brought you here today to begin with whatever that may be four five four three two one zero Ashlyn all right shake those arms loose we’re gonna go ahead and stand up for the next one fine got a little combo isometric exercise we’re going to do an ISO biceps triceps crusher so it’s all about the grip on this one it’s good one arm 90 degree angle hoping that hand up place your opposite side hand in it keep it nice and close to you now this arm is gonna press down with my tricep well this arm is gonna pull up with my bicep I’m gonna get a nice isometric contraction fighting against one another we’re gonna hold and three two one zero so I’m pressing down and pushing up at the same time whew girly and pushing one arm it’s your bicep the other arm it’s a tricep fighting against yourself trying to maintain a 90 degree angle at both elbows squeeze and keep squeezing don’t stop don’t stop don’t stop and relax shake it out alright let’s go the opposite side flip it now so hop is a side bicep tricep is gonna work three two one go on korone up pressing down you got it fighting against yourself on this one it’s all about you and how much effort you want to put in right here come on squeeze squeeze squeeze squeeze you got feel those arms working you said you need weights to be worth it to work your arms three two one zero shake it loose okay we’re back to that opposite side here and three two one begin go again one side bicep is resting while the other ones working and vice-versa come on keep it up pressing and pushing three the everything you got here hold hold hold for five four three two one zero good shake it loose we got one last one keep good posture a little bend in those knees core stays tight you can only imagine what my face looks like right now right yeah come on let’s go squeeze it guys squeeze it come on it’s not about looking pretty you’re looking cute it’s about getting the job done right here come on you still look cute at the end of your workout you didn’t work hard enough or if you look cute in the middle of your workout you didn’t work hard enough hold it four three two one zero and shake it loose all right we’re gonna go back to the floor for the next one I’m gonna move into a little calisthenics movable gymnastics mover we’re gonna do a planche so I want your fingers facing you so turn those hands around and you decide if you’re gonna do this one from your knees or from up on your feet we’re gonna get into a very similar position to a push-up but only again those arms our hands are facing backwards and I’m actually gonna let my upper body travel as far you can’t up over those arms and we’re just gonna hold keep a very slight bend in those elbows not much you notice I’m up on my toes and that all he even create a little bit extra resistance you decide in here where it’s right for you all the way over or maybe pull them back a little bit you decide at what point is the right difficulty for you today just remember to keep that core nice and engaged breathing through the movement do not hold your breath don’t let those ABS get loose hold them nice and tight core is engaged just like Claudia said hold it hold it guys we got ten seconds on this one it’s a double duty workout the only good for body and core that’s right three two one zero oh my gosh that one oh my for hands my biceps triceps all feeling that one okay we’re gonna move into a triceps pop up for this next one again I’m gonna be up on my feet Chloe’s gonna be underneath yet again so coming up into high plank position and I’ll walk my hands out a little further in front of me but one hand length but they would normally be for a push-up Claudia is on her knees now I’m gonna bring my elbows in to the ground and I’m gonna pop them back up so it’s nice and controlled elbow stand they don’t flare out they stay in and we’re really just focusing on only bending at that elbow joint it’s not getting your shoulders involved like in your core give you any help keep the core tight and engage all the way up all the way down let’s go come on how many can you get in this a lot of time period hey sinking cold if you need to come down to your knees it’s totally okay some exercises you might be all right on your feet some of you might need to come down to your knees you decide what is right for you go at a pace that works for you that’s it but much rather you have good form on this one and try to fly through as many as you can right and not even feel it if you bounce it up and bouncing down how to even get in the work in you need that time under tension oh let’s go come on how many can you get last ten seconds right here keep it core tight and engaged come on right through up guys fight through it everything you got four five four three two one zero nice alright next we’re gonna move into a skydiver pull-up so we’re gonna be on the ground in a prone position I’m gonna use my towel for this one Claudia is just gonna use your hands you decide which one is right for you so line down arms out straight in front of us I’m gonna bring my legs up off the ground and my upper body where Claudia’s just gonna bring her upper body off the ground now I’m gonna pull to my chest bringing those elbows back keeping my upper body and legs off the ground isometrically contracting that posterior chain and every pole I want you to pull back on those elbows making sure to breathe squeeze your back as you pull those elbows back working those scapular stabilizer muscles great one also for your rotator cuffs strengthen the strengthening those rhomboids middle back muscles nice full range of motion whatever you do don’t hold your breath on this one it becomes all mental and that burn starts to kick in that lactic acid starts to take over it’s all about your mental toughness how much burn can you take and keep moving forward keep pushing yourself because nobody else can or will do it for you some trade on what brought you here today to begin with what is it what motivates you hold on to it four five four three two one oh goodness burn so good real okay who knew all right we’re gonna move into a pike pushup so a little adjusted push-up put you more on a vertical plane straight up and down we’re gonna start with our fingers facing one another first step now I’m gonna be up on my feet claw he’s gonna be underneath but either way we’re actually going to take your upper body and put it on more of a vertical plane straight up and down to achieve this you get your hands closer to you I have my legs straight Claudia’s on her knees now looking back at our feet or knees you go straight down bending at those elbows this variation puts more emphasis on your triceps and shoulders a little less on your chest and a traditional push-up for most this is gonna be harder than a traditional push-up again no shame if you need to go to those knees either way you’re keeping those elbows out on this one fingers facing inward elbows out and you’re definitely gonna feel this one in your triceps even from your knees so if you need to adjust your knees a little bit either forward or backward until you feel that burn cuz you you really should be feeling it yeah then do that again make this workout work for you and your body type your strength fitness level and whoa there’s my sweet spot right there she found it everybody hope you’re finding yours too come on let’s go tribe remember it has to fit try thousands if not millions doing this same workout at home feeling that same burn you’re feeling you’re not alone we rap by rap keep working it right here including us – when you’re here with you yes we are feeling it – four five four three two-one-zero Oh couldn’t actually shake those arms loose we’re gonna stand up on our feet for the next one all right I’m gonna grab my towel glad I just gonna use your body weight we’re gonna do a hammer curl hammer curl so that’s palms facing in curl I’m gonna use this towel grab on both ends I’m gonna step on it where Claudia’s gonna perform the same move with just her arms either way we’re going full range of motion I’m creating resistance with my leg and I’m just creating resistance with myself really right just squeezing as I move up and down in the hammer curl movement so she’s I hit create an isometric contraction squeezing her forearms and biceps the whole way through squeeze squeeze squeeze just imagine that you’re holding a pair of really heavy dumbbells and just squeezing them up and down nice and slow on this one so one two three one two three nice and slow no erase just keep constant tension on those biceps and forearms squeezing yeah you will feel a burn with nothing in your hands or with the towel or with the towel working against your own leg you got it and if you want to do the towel but you don’t quite have the balance to do this version you can do this from a seated position as well I meant to mention that that’s right we do have this one in a seated position either way keep it going fighting through that burn remember that lastik acid is just the fuel that your muscles use you don’t have to listen to that burn don’t have to listen to that nerve response it’s all about that mental toughness and fighting through it when it gets hard you’re gonna quit or are you gonna keep pushing come on let’s push together guys you got it almost there four five four three two one zero whoo starting to feel good biceps oh yeah they’re on the pump feeling swole all right let’s go to the ground guys we’re gonna go into a star point that’s the look a wife gives her husband not amused when I’m like okay okay arms are out nice and wide getting into a star position but he’s gonna be on her knees I’m doing this one from my my feet so arms are out to your side and we’re just gonna hold star plane great one for your upper back as well as your core that’s right being breathe you don’t have to get all the way down on this one again actually to make your back take over I prefer that you don’t go quite all the way down stay up make those back muscles work well your hands aren’t slipping biceps working forearms working core is engaged you don’t want your butt way up in the air and you don’t want to sinking down keep your head in a nice neutral position in line with your back and we are breathing do not hold your breath you will regret it if you do you will might get a little shaky but that’s expected yeah that’s how we know it’s working guys right there with you come on keep pushing keep grinding what’d you come here for today remind yourself of it what’s your goals what are they what’s it gonna take to accomplishment think about it think about it for ten more seconds come on getting closer to those goals every second five four three two one zero whew I’m sweating all right we’re gonna do a dolphin go job staying down on the ground let’s go and get onto those forearms so it’s gonna start off like we’re doing a normal low plank so on your balls your feet or on your knees and then on your forearms now we’re gonna do a dolphin pushup so we’re actually gonna move at your shoulders I want you to pull your body back from the hips look back behind you with those shoulders relaxed and then come all the way forward up over those hands you can even move your arms a little y’ain’t further underneath you on this one then you might in a normal low plank get in a full range of motion and core stays tight feel a little shoulder stretch as you pull back it’s the hand under control it’s a great one for your lats as well as your core one of our all-time videos that’s my favorite has this movement well in it yeah we’ve used this one in a couple it’s one of my favorite moves as well it doesn’t look like much man it kick catches up to you quick that old-school bodyweight routine that you have coach with the red shorts okay let’s go we don’t have much left last 10 seconds fight through full range of motion come on come on come on five four three two one zero nice we’re gonna get into a hollow body position so we’re gonna lie down flat on the floor we’re gonna bring our chin up tuck our chin and then bring her shoulder blades up off the ground keeping our lower back glued to the ground I’m gonna now bring my legs up and keeping them straight and I’m gonna bring my knees up now we’re gonna perform a pulse with our arms just a one to three inch up-and-down movement keeping our arms straight now while maintaining this hollow body position go ahead and keep that chin tucked keep those shoulder blades up off the ground and keep your lower back glued to the ground you want to arch in your lower back on this one definitely not because then that’s gonna cause a little bit of discomfort you decide if you want your legs out straight or if the modified version with your knees bent is right for you and I can account any repetitions on this one just about getting as much work in as we can and that allotted time period remembering to breathe through the movement do not hold your breath on this one fighting through that burn we don’t have much left on this first one again you decide if keeping those legs straight or knees bent is right for you and if you need to switch it up halfway through that’s okay too let’s go ten more seconds on this one and again keep those pulses going forcing those ABS to stabilize four five four three two one-zero excellent we’re gonna flip over next into a mountain-climber keeping the pace up so we’re starting in a high plank position and that back straight I’m gonna bring one knee up and then alternate and I’m gonna do the same thing but I’m gonna go add a little bit of a slower pace just bring my feet right back down next to one another and right back up you decide which variation is more appropriate for you this one’s great because it’s not only working your core but it’s gonna get your heart rate up burn some calories to help expose those abs at the same time keep your back straight core tight keep those shoulders parallel to the ground and yes this one isn’t only working your abs also working your shoulders and triceps chest a little bit as well we’ll call that bonus work extra credit work make sure to breathe not holding that breath good keep it up and as this workout progresses and that burn starts to kick in it’s gonna be important that you remind yourself what it is that brought you here today to begin with whatever it is that’s gonna be the thing that gets you through to the end stay focused on what you come here for let’s go let’s go come on we got ten more seconds what you got four five four three two one zero we’re turning back over onto our backs back in that hollow body position now so again head up chin tucks upper back up off the ground and now we’re gonna do flutter kicks and they’re doing flutter kicks but with my knees nice and bent again so important to keep that lower back glued to the ground on this one and if you have your legs out straight you’re not able to achieve that go ahead and bend those knees until you are so the more bent the knees are the easier it is the more straight out your legs are the harder it will be but trust me you’re gonna feel a burn either way yes we like it today’s workout we’re really focusing on time under tension for those ABS just forcing them to work throughout this entire workout you got it making sure to breathe come on guys why’d you come here for well here goals what do you want let’s go right by rep getting a little closer let’s hold it for just 10 more seconds almost there almost there let’s go five four three two one zero nice all right let’s roll over to our sides for the next one we’re gonna do a jackknife so one hand on my head legs are out straight I’m gonna bring my upper body up and then my both legs up bending my knees and crunching meeting in the middle and I’m doing the exact same movement except I am only bringing up one leg to meet my elbow in the middle you decide which variation is right for you and I’m mine to make it harder you can keep both legs up and not return them back down to the ground in between so again really want you to choose the modifications that are right for you and your fitness level either way keeping the pace up and move you got it one rep right into the next making sure to breathe don’t hold that breath learn into fight through that burn don’t listen to it feels good burn so good it burns so good come on guys let’s go ten more seconds on this side and we’re gonna flip over you got it four five four three two one zero flipping over opposite side again keeping the pace up very little downtime right into it one of the keys to proper abdominal training is really keeping that time under tension and just forcing those ABS of work without much of a break you can see it really works that lastik acid kicking in that burns kicking in but you’re stronger than that burn this one was really emphasizing the obliques really hitting all of the ABS but especially the obliques meeting in the middle stand under control throughout we don’t want to just flop down and lie back down in between but instead staying under control on the way up and on the way down not much left on this one let’s hit this one for just 10 more seconds you got it you got it come on guys let’s go let’s go Hester tribe Maria we’re yet we’re burning – five four three two one and zero no killing all right let’s keep the fun going let’s turn over to our backs I’m gonna do a three level sit-up and I’m gonna do a three level crunch so we’re gonna come up hands on our chest we’re gonna come up in three levels one two three so have three points in this exercise and in this range of motion you’re gonna put on the brakes you can tell it gets really tough one two three body’s doing the same technique with just performing a crunch switching going through three levels of elevation crunch and do the best that you can this is a tough movement yes it is putting on the brakes and performing isometric crunch at each stop boom two three that’s it this is a tough one come on put this tough but we’re tougher what do you got right here and do your best to use those ABS not your neck that’s it that’s true why not momentum really focusing on those ABS and forcing them to contract remember it’s not about how bad you want it how hard you’re willing to work for it that’s what you’re doing right either every rapper don’t give up don’t hit that pause button about how good you’re gonna feel when this workout is all done and you can cross it off of your list let’s go whoo not much left last ten seconds one two three hi there it is five four three two one zero excellent okay turn it over for the last one we’re getting in to a low plank position so we’re in a plank position on our forums I’m gonna be up on my feet I’m gonna be on down on my knee now we’re gonna do an extended low plank so instead of keeping those arms underneath you like you usually would we’re gonna for all those arms out and do an extended plank position your abs tight back stays straight still you should be able to balance a glass off of that back back as straight you want your butt up in the air and you don’t want it sinking and we’re just gonna hold this is it right here everybody’s it isometric contraction just hold it pushing to the end pushing yourself because nobody else can or will do it for you it’s all you right here you versus you come on looking in the mirror that’s your competition remembering to breathe through this movement that’s it don’t hold your breath you will regret it again if you need to drop to your knees that’s all right do what you got to do but get through this don’t hit that pause button come on let’s lighten together has Fitz ride thousands maybe millions at home doing that same burn that you’re feeling worn it together come on let’s finish it let’s finish it you got it if it’s too easy for you crawl those arms out a little bit more and get even further extension in that plank ab stay tight core is tight the entire high don’t let them loosen up come on come on come on that’s it we don’t have much left on this one fight through to the end we got 15 seconds that’s it come on that’s it we’re yeah you can do 15 seconds come on every time coming back a little bit better defeating the you who couldn’t do it yesterday come on let’s go 5 4 3 2 1 0 ah that’s it aren’t so good yeah you made it – we made it work out there we’re gonna move into a little light cooldown well I would say that our heart rate come down slowly as well as getting a little extra mobility work in let’s go ahead and drop down to one knee the first thing I want you to do is keep good posture hands on your hips I want you to squeeze use those glutes and then squeeze your abs and now slowly come forward and as you do that you’ll feel a stretch down your hip flexor as well as your quad sure just keep those glutes squeeze throughout not a lot of range of motion on this one if you’re squeezing those glutes and your abs you only be moving an inch or so feel that stretch down your quad and hip flexor and you’re just holding breathe and hold that heart rate to come down slowly let’s switch sides in three two one zero switch opposite side now right now oh I’m hurting hurting so good feel good though squeeze that glute squeeze and squeeze and go – come forward just a little bit my name forward motion got it should be proud of yourself for what you’ve achieved you guys that was a hard workout know what you done if though I am proud of you for making it through the end with us today yes man and nothing easy about that you should feel good about what you have achieved nice hold this one four three two one zero go ahead and stand up slowly stand up I want to pass out next we’re gonna do a little chest opener bring it in unlock those fingers behind your back now hands together go ahead and pull those shoulders back at the same time bring your chest forward big deep breaths pull your hands up while you stretch that chest forward and if you’d like a little extra stretch go ahead and pull those hands up and over well pull those arms and hands up and if not just stay where I am take nice big deep breaths inhale through the nose and out the mouth that’s it breathe stay focused four three two one and come up nice and slow we got just one more let’s go back to the ground go ahead and sit down let’s go into a v-sit his legs out nice and wide feel that stretch all in the lower body let’s go to your right side with your left hand let’s stretch across you can only get to your shin that’s okay you get all the way to the toe that’s great to reach and feel that stretch and just hold just holding on this one again stay take a second here to feel proud of what you’ve achieved today the hard work out or easy to beef it everybody be there but they’re not so give yourself some extra credit for showing up today three two one now let’s go opposite side right hand to the left leg or left toe whichever one you can do reach across or mid-shin whatever whatever you got especially after that workout might not be able to get all the way there that’s alright just keep coming back you’re getting a little bit better every time if you were doing more Claudio’s modifications today come back and do more mine you’re doing mine come back and just do more reps whatever it is or do a combo come back and do a combo all three two one zero our movements well let’s go reach forward big reach when what that head come down crawl forward with your hands try to keep those legs flat down on the ground I want your knees coming up feeling that big stretch almost there nice work just breathe again just damp focus on what dries you won’t motivate you feel good about yourself for doing something today to get you that much closer to that goal that’s what it’s all about not gonna achieve that go overnight come back every day and do one thing to yourself closer to that goal hold it four three two one zero that’s it come up slowly and that’s it you’re all done folks nice work Claudia and coach excellent work to you out there thank you so much for working out with us and suffering through that with us today we could not do it without you help you if you like this workout you know working out with us for a while you’re starting to see some results we’d encourage you to please go check out our page rampage where you can find out more about how you can support our mission of keeping these great workouts free and if you enjoy this routine with us today please give this video a big thumbs up and we ask that you please subscribe to our YouTube channel that way you were notified every time has fit drops a new workout video make sure to check out has fit calm for hundreds of free workouts free meal plans and our free complete fitness program and if you are on Facebook snapchat Twitter Instagram whatever social media outlet you’re on find us because we’re there and we want to connect with you well past you I’m coach Koza I’m Claudia and we will see you at your next workout