Intermediate Difficulty with Advanced Modifications provided
intermediate workout

Get a total body workout in just 45 minutes with this strength and cardio workouts. You’ll need just two dumbbells, but you may also use chair or bench for some modifications. This routine includes both a warm up and a cool down. Ready. Set. Let’s go!

HIIT Strength and Cardio Workout

Warm Up
Overhead Squat
Standing Arm Haulers
Multi-Planar Lunge

Strength Training Workout
A1: Bulgarian Split Squat + Row / Split Squat 3×8
A2: Reverse Curl + Overhead Press 3×8
B1: Sumo Deadlift w/ Pause + Upright Row 3×8
B2: One Arm Push Up from Bench / from Wall 3×8
C1: Dumbbell Clean Reverse Lunge / Front Squat 3×12
C2: Tricep Popups / from Knees 3×8
D1: Self-Supported Rows 3×8
D2: Elevated / Pike Push Up 3×8
E1: Squat to High Pullback 3×8
E2: Leg Raise + Dumbbell Chest Press / Knee Raise 3×8

Cardio Workout
Scissor Jumps / Switch Jumps
Bear Plank Walkout w/ Pushup / No pushup
Skaters / Lateral Juke
Bear Plank Box Walks / High Plank
Broad Jump + Hop Back / Hop Forward & Back
High Plank Elbow to Knee / from Knees (kickback)
180 Squat Jumps / 180 Squats
Bear Plank Updowns / from Knees
Runner’s Skip / Runner’s Stepback
Crab Reach / Rest in Between

Cool Down
Chest Opener
Upright Row + External Rotation
Toe Touch

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

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