what’s up has four tribe it’s your personal trainer coach Kozak and I’m Claudia and this is a cardio workout without equipment you can follow along with me for the standard moves and you can follow me for some easier modifications if you’re ready to go let’s burn it out [Music] all right everyone let’s get started with our warm-up first move of the day is gonna be a good morning we’re gonna start with our feet shoulder width apart hands are on our head slight bend in those knees and now let’s put our weight back in our hips as we bend over using our hips as a hinge and then stand up squeezing our gluts up at the top this move is working your posterior chain your hamstrings your glutes and your lower back great to just loosen up all of them before we get into this workout now we are moving at a controlled pace in this one because it is just the warmup and the purpose of this warm-up is to get your heart rate up a little bit increase your overall body temperature and we’re gonna sneak in a little bit of mobility along the way making sure to keep that head and line with your spine on this one you don’t want your head looking up at the at the screen while doing this really putting that weight back into your hips feeling a stretch and your hamstrings and your glutes and notice how we start with that slight bend in our knees and we keep that throughout so we’re not turning it into a squat halfway into the movement like we’re trying to touch our glutes to that wall behind us let’s keep this one up for just five more seconds and three two one and zero all right next we’re gonna move into is an arm crossover plus butt kick go ahead an alternate which arm is on top open those arms up feeling that stretch in your chest keep in a slight bend in your elbows and then alternating side to side kicking your own butt that one that butt kick is also going to loosen up those quadriceps gonna get a lot of work in today yes we are so make sure that you’re working at a warm up pace there’s gonna be plenty of opportunity throughout the workout to get that heart rate going and your warmup pace may look a little bit different than ours and maybe a little faster maybe a little bit slower but we’re going to encourage you throughout today’s routine to really just make the routine your own whatever that looks like Fitness is not a one-size-fits-all solution making sure to breed and you’re not imagining that little bit of shoulder burn in the Sun oh yeah arm crossover here warming up we’re hitting a total body workout today just because it’s a cardio workout doesn’t mean we’re only hitting the legs upper bodies getting it just as much as the lower body and let’s do this 1 4 5 4 3 2 1 0 another compound move coming up we’re gonna do a high knee plus reach so alternating marching Briah then left leg reaching up overhead finishing with those biceps by our ears the arms all the way up all the way down also gonna get a little bit of shoulder mobility in this one stretch those shoulders up at the top and ideally on this one you’re bringing that thigh up until it’s parallel to the ground but if you can’t quite get it that high it’s alright just do the best you can heart rates starting to come up a little bit totally I feel it feeling it getting ready get ready mentally as well it’s gonna be so important throughout today’s routine that you focus on whatever it is that brought you here today to begin with and that’s gonna be that carrot that get you through to the end without pausing or stopping the workout and 5 4 3 2 1 0 that’s it warm us complete check out the shoulder good I’m feeling good all right let’s do it has a fit ride let’s get into a first one is gonna be either an around-the-world on jumping forward to the side back into the other side or 1 2 3 4 where I’m stepping over an imaginary line now Claudia’s move is a little lower impact you decide which one is right for you but either way we’re focusing on light ground contacts staying on the balls of the feet that’s right keeping it moving and fast as you can I can shoot a breathe and move whoa somes gonna get that heart rate up quick for sure I feel it almost there all right here we go in five four three two one break moving right into the neck which is a muy Thai Jaime I’m gonna give it a little skip on mine and I am just doing a Muay Thai high knee without the skip both grabbing up high and pulling down contracting and crunching those ABS whoo as we bring that knee up into our chest and you’ll notice on mine that foot that I have on the ground I’m actually performing a skip or a jump at the same time high speed high speed how many can you get right from the gifted a getting a moving not much longer guys and three two one all right break all right moving to the floor for the next one we’re getting into a high plank position or a push-up position back is straight and tight pulling back from those elbows performing a high plank row and I’m doing a high plank row from my knees pulling back right from that elbow but you have a string attached to your elbow trying to keep our shoulders nice and square keeping your core tight back stays straight again as many as you can get this one’s working your abs your back your shoulders all at the same time great compound move yes sir I feel it that heart rate up at the same time keep it up keep it up come on let’s go almost done here we go guys in five four three two one all right great done with that one on our feet keep the pace up start with your feet together arms are overhead we’re gonna pull down on the elbows while we hop out into a sumo stance back up it’s a sumo jack and I want you to adjust your depth as need be notice I’m only going about halfway to where coach Kozak is going I’m going all the way down nice and deep either way we’re dropping that weight in our hips so you should have your feet flat as you’re dropping down you don’t want to be up on your toes keeping good balance get all about sitting back with that weight in your legs it’s working we’re right there with your tribe we’re at by hurry up we’re feeling it make sure to pull down on those elbows too and engage those back muscles not much longer guys let’s go push it come on almost there almost there in five four three two one and break excellent we’re hitting our upper body with the next one feet are shoulder-width apart hands start at our chin we’re doing a high-speed punch out so going right to left right the left bring those hands back to the chin after every punch we’re pointing with those thumbs on this one and making sure to engage our abs and our core we’re twisting side to side just getting a little twist making sure it’s not all upper body getting those abs involved and you’re just punching out as fast as you can ooh channel your inner Mike Tyson here it is whoever your favorite boxer let that stress out right here whatever it is it’s been stressing you out give it the business let’s go up not much longer trying here we go in five four three two one break all right back to the lower body we’re starting in a staggered stance I’m gonna do a scissor jump I’m chopping that back knee to a 90 coming up and switching legs and I’m doing the more modified version of just a fast switch jump this one’s definitely a little more impact but they’re both difficult oh and I’m gonna get your heart rate up we got hard and harder here that’s right making sure to use that opposite side arm yep works in conjunction with the legs try our best to keep those elbows bent at a 90 degree angle you’re doing the switch jumps just say it nice and light on the balls of your feet and switch it up you’re doing my version try not to bounce that back knee the ground not much longer guys here we go and three two one and break all right get those legs break we’re moving to the floor getting back into that high plank position I’m up on my hands and I’m down on my knees here we’re gonna do a high plank walk out walking out keeping her abs tight and when you reach as far as you can walk back into that high plank whoo making sure to breathe keeping our core nice and engaged this was gonna work your ass shoulders chest all have to work together on this one and you can test yourself getting down as far as you can if that’s about here that’s alright if you can get out too flat that’s great too just make this move your own you do not hold your breath such an important note when you get down here in this plank position it’s easy to forget to breathe but you will pay for it if you do forget about how much guys here we go in five four three two one and break boom up on our feet let’s give those legs ago again starts your feet shoulder width apart little bend the knees but swing those arms back and then on the way up we’re gonna jump I’m doing a one leg jump on the way up I’m gonna do a two leg skier jump here so on my version I’m coming down with two legs but I’m jumping up with the one either way we have a slight bend in those knees do that feel your hips hinge weight back in the hips then explode up and do a jump whew if you’re doing the one leg version alternate your right and left leg keep it moving that’s right you got it you got it come on not much longer here guys here we go hand five four three two one and break excellent to the floor we go for the next one so he’s gonna work your shoulders your back and your core flying down in a prone position with your arms and legs out straight we’re into a Pilates swimming alternating right and left arm up and down and if you notice on my swimmer Here I am leaving my legs down and just moving my arms while bringing my chest off the floor now it doesn’t look like much but this one will catch up to you fast and again remembering to breathe through this entire movement do not hold your breath that’s it keep that back contracted and working core stays tight try to keep your head in line with your spine the best you can mm-hmm thumbs are up and just keep swimming you got it not much longer guys not much longer in five four three two one and break up on your feet for the next one lower body move next I’m moving to a lateral shuffle I’m going side to side to weight back in my hips and notice I have my weight back at my hips as well but I am in a wider stance hot feet she’s doing the wide Hoffy hot feet hot feet and I’m keeping my feet nice and wide not crossing over clicking my heels and depending on how much space you have access to you can choose which move is right for you the wan do the lateral shuffle you don’t have as much space you can do it a little bit tighter they either way we’re sitting back that weight in her hips keep it Noah’s hot B go let’s go keep it up has to drive what did you call me for what’s your wife focus on it that’s right you gotta keep moving keep moving don’t stop come on we’re yeah and in five four three two one break all right we’re headed to the floor for the next one moving on to an ab exercise doing a lying bicycle laser out straight hands are on your head going opposite elbow to knee I’m keeping my feet up in between repetitions and I’m actually bringing my feet back down to the ground in between repetitions but he’s getting a little bit of a break in between where I’m able to keep constant tension on my ABS whoo a break I don’t know about that maybe a break is it closer maybe a break isn’t strong these bicycles are rough again we got hard and harder here come on it won’t be easy but it will be worth it tries right bring your shoulder blade up off the ground reach over to that opposite knee oh we’re doing your best to get there but do not hold your breath definitely not breathing keep moving you got this come on almost there almost there guys you have five more seconds come on and five four three two one break all right we’re turning over now and do a push up position again I’m doing this one from on my feet and again I’m doing this one from my knees we’re gonna go full range of motion push up and up why raise with that thumb up push up arm out straight why raise that thumb up alternating between your right and left arm on that why race keeping your back tight abs are nice and straight right here come on you don’t want your butt way up in the air on this one ideally coming down into those elbows reach about a 90 degree angle in that full range of motion on your push-up and if you start on your feet you need to transition to your knees feel free to do so that’s right guys not much longer on this one come on any strong go almost there was that four three two one break excellent and that’s it whoo come on up nice and slow or you can just hang or just stay down on the ground we go we always have to get up so you know okay thank you so much for working out with us today please support our mission of keeping these great workouts free by donating at our patreon page you can also download our app pick up one of our t-shirts or my book stay fit for life if you enjoyed this workout routine with us today we ask that you give this video a big thumbs up and hit that red subscribe button so that you never miss another brand new workout from has fit again thank you so much for giving us the privilege of working out with you today I’m coach Kozak and I’m Claudia yeah we will see you at your next workout

hey everyone it’s your personal trainer coach Kozak and I’m Claudia and this is a body weight cardio workout there’s no equipment required for this routine but for a little extra added resistance you may want to add a couple of water bottles or light hand weights follow me for the standard moves and follow me for the easier modifications all right let’s get going let’s go [Music] all right we’re getting started with our warmup first we’re gonna do a posterior swing to calf raise let’s go so get those feet little wider than shoulder width apart slight bend in the knees both hands together drive your hips back slight bend the knees as we throw those arms between our legs and then come all the way up and calf raise up onto the balls of our feet go ahead and repeat keep that back straight on this one it’s all about that hip hinge in your posterior chain so we have that slight bend in the knees and then you’re driving your hips back as you bend over keep your back straight core tight on this one great active stretch for that posterior chain lower back hamstrings and glutes making sure to breathe on this one and again this is just the warm-up so we’re moving at a warm-up pace there will be plenty of time coming up to burn it out right now we just want to increase that overall body temperature and get your muscles warmed up let’s do this one four five four three two one and zero all right shake it out we’re gonna move to the floor into a high plank position moving into a multi-planar lunch so the good and come on up on the balls of your feet and your hands we’re gonna step your right foot up by your right hand the best you can go and take that right hand reach it through rotate and then come back reach up and look at that hand so rotating through every time and then looking up there’s a great mobility drill for your thoracic spine and some hip flexors some quad some core shoulder a lot of different muscles getting warmed up on this one reaching through every time making sure you’re getting that rotation at your core and it read let’s go to continue this one four five four three two one zero alright go ahead and step back with your right foot and then step up with your left foot same thing just going on the opposite side now right into it keep your back straight core nice and tight on this one nice controlled movements and we are breathing it’s a good time here in the warm-up to start focusing on what brought you here today to begin with we’re gonna hold on to that goal throughout today’s workout that’s gonna be the main motivator and driver that gets you through here we are four five four three two one zero and come back up onto your feet last one on the warm up here is a little combo move we’re gonna do a march in place and at the same time we’re gonna do an upright external rotation so those elbows are at a 90 degree angle and we’re rotating pulling back on those hands ideally we’re getting those knees up the eyes up until it about parallel to the ground doing the best you can on this one it’s a great one to warm up those shoulders and rotator cuffs before we get into it here excellent keep breathing keep moving getting that heart rate up just a little bit here not getting too crazy though we just want to emphasize today that you make this workout your own we’re not going to count any repetitions so it’s just about getting as many reps in as you can and a lot of time period and five four three two one zero excellent shake those arms loose let’s go Claudia’s ready to go I hope you are too all right we’re gonna get started with a one two three four gonna get that heart rate up quickly so this one’s pretty simple we’re just stepping forward one two stepping back three four we want you to pretend like you have a line or a crack and you’re just stepping over it and stepping back every time going as fast as you can hot feet hot feet light touches on the balls of the feet keeping those knees bent hot feet hot feet and again just making this your own going as fast as you can come on everything you got right here it’s a quick 30 second set go go go go go go come on they can shoot a breed stand light on those balls of the feet five four three two one and break okay so we’re gonna pick up our light dumbbells or cloudy’s get our water bottles for this next one you decide that’s right for you feed your shoulder with the park we’re gonna pull back on the elbows and now we’re gonna get into a seesaw row alternate that right and left on as soon as you get into position just begin pull back on those elbows back stays straight head is in line with your spine keeping your core nice and tight and just move keep pulling come on they power big power today’s workout isn’t about using a lot of weight it’s about speed and power come on in five four three two one break all right awesome keeping the weights for the next one feet are gonna be in a staggered stance one leg back one arm up that same arm of the leg that’s back we’re gonna pull down elbow to knee crunching those ABS on every rep that’s right we’re gonna do 30 seconds each side pull down squeeze those ABS reach up high making sure to step back every time keep a slight Bend and that lead leg me you want to have that leg locked out then again we’re just getting as many as we can keep it pumping if you need to adjust your weight and use more or use less and feel free to do so at any time and five four three two one switch side all right same move opposite side now right into it come on everything you get out right here these moves are really just about you and your ability to push yourself and your intensity if you want to ease your way through it that’s up to you but with this move it’s all about pushing yourself getting as many in as you can let’s go come on right there with you Vernon with you here we go keep a movement hands for tribe were yet we’re yeah come on nice and light on the ball your feet on that touch bag four three two one break alright hand weights are down for the next one moving into a footwork drill we’re gonna do a Juke move one foot stays in the center and we’re gonna replace that foot as we hop side to side weight back in your hips slight bend in those knees going channel your inner football soccer basketball insert your favorite sport player and we’re just going side to side right here nice and quick light on those feet and again you making this workout your own by the intensity that you’re keeping it’s only a 30-second set everything you got right here put it all out there every set and five four three two one zero okay we’re going to need our hand weights for the next one I’m gonna do a switch jump cloudy’s gonna do a slightly lower impact move call the step-back I’m saying lighting on the balls of my feet and hopping and switching these legs oh and I’m doing a step-back motion and I’m using the exact same arm and just bringing it right back up the opposite arm and leg working together elbows are bent at a 90 degree angle it’s a total body move keep it going again pick whichever version is best for you and work at your own pace and if you gotta split it maybe do half the time of one version half on the other that’s alright to really just encourage you to make this routine your own alright here we go in five four three two one break excellent alright we’re gonna burn out those shoulders and axe go ahead and get with your feet shoulder-width apart using your hand weights bring up the rack position we’re gonna press one arm at a time and a seesaw shoulder press straight up straight down again this is all about speed not about using a lot of weight on this one just getting that heart rate up and we’re let’s go come on using good posture keeping a core nice and tight remembering to breathe the movement that’s it keep those little slight bend in your knees along the way good posture you got it come on driving I’m driving I’m driving I’m straight up what do you got right here pushing yourself because nobody else can or will do it for you all right here we go in five four three two one break all right we got a little combo move next it’s your feet shoulder-width apart to start hands are up at your chin I’m gonna punch plus kick and I’m gonna punch plus me race so bring my knee up to parallel to the ground or as best as you can we’re going opposite arm and leg are working together I’m basically starting with that knee raise where I’m bringing my knee up but then I’m extending and finishing with the kick on that punch we’re extending that arm all the way out and bringing it back to our chin in between every rep keep your core nice and tight it actually really helps you stabilize the movement helps you keep your balance and as you get more familiar with the move you can pick up the pace right come on what you got here it is what all out there again you choose which variations right for you five seconds left not much left four three two one break excellent okay we’re moving right into a faux jump rope so I like it on the balls of our feet performing little circular motions with our wrist just like we’re doing a normal jump problem small tight circles with those wrists in four arms staying light on the balls of our feet ideally we’re not getting any heel contact on this jump rope you need to feel free to do so but working towards keeping those heels up you’re a bouncy ball not a rock that’s to say that’s right you got neighbors underneath you we don’t want to hear you returning that energy back into the ground not just being big four three two one break all right keep those hand weights are going to the upper body move feet are shoulder width apart been around 45-degree angle when perform a bent-over swing those palms down arms are straight swinging at the shoulder bringing those arms up until they’re parallel to our bodies all the way up all the way down head stays in line with your spine slight bend in the knees weights back in your hips so that means you probably are gonna feel your legs a little bit on this one – that’s right fast arms get them going come on yeah what about that weight it’s about that speed what you got right here proving it to yourself about 10 seconds left guys let’s go push it you got it almost there almost there almost there in five four three two one and break all right hand weights are down I’m moving into a traditional skater and I’m gonna move into a more low-impact skater salamé she actually jumping side to side and I’m actually moving from side to side and I’m bringing my leg backwards behind me where I’m hopping laterally landing on the ball of my foot and then heading right in that opposite direction just go at your own pace come on guys what do you got right here pick up that pace has to be tried what brought you here today what are we working on you’re about halfway through guys here we go think about it why are you here come on come on come on come on everything you got speed speed speed and five four three two one break excellent we’re moving to the floor for the next one no weights required I’m getting you a high plank position off of my feet and I’m getting on a high plank position to my knees we’re gonna walk side to side I’m walking with both my feet and my hands and I’m actually just doing a plank side to side but both of us are being sure to keep our back straight or nice and tight head is in line with our spine just a slight bend in those elbows ABS stay tight the whole time right keep your core nice and tight the entire breathe it’s very easy to hold your breath and forget about breathing when you’re up in these plank positions so really make a focus to stay breathing throughout you got it you got it keep pushing guys keep pushing and five four three two one zero all right we’re up on our feet for the next one you are gonna need your hand weights we’re moving into a nordic skier so we’re gonna be in a staggered stance one leg back we’re gonna have that same side arm up opposite arms back and straight we’re gonna bring one knee up as we alternate performing a front arm raise keep that core tight back stays straight and feel that push-pull happening with your arms and with that knee as you drive it on up work at your own pace we’re gonna do 30 seconds for each side this is a great total body movement it’s also a great standing ABS exercise really hitting that core without moving to the floor breathe that knee nice and up get a nice contraction in five and crunch four three two one switch sides alright same move opposite side now right into it no breasts come on you got it everything you got right here guys let’s go has to try put it all out there it’s not about being perfect showing up putting in the work I’m getting a little bit better every workout that’s right being consistent that’s it trust in the process in five four three two one break alright hand weights are down for the next one moving into an opposite knee to elbow feet are shoulder width apart hands are on her head bring that opposite knee to your elbow and a crunch now you might not be able to get your knee all the way up to touch your elbow and that’s alright that’s right we just encourage you to do your best do the best that you can guys we might be moving at half our pace or double our pace either one is totally cool as long as you’re pushing yourself whoo remember no matter what you’re still lapping everybody on the couch come on let’s go pull it out there guys hot feet hot feet come on breathe remember what brought you here today what is it in five four three two one great all right we’re gonna need those hand weights for the next one we’re gonna do a high punch out plus run in place so hot feet slight bend in those knees return those hands of your chin and then punch up nice and high gonna burn those shoulders out on this one come on moving those feet – keep it going keep it going go guys how fast can you go that’s it and if you need to you can set those hand weights down let’s just keep moving come on what do you got what do you got move it up keep it up don’t stop in five four three two one and break sorry hand no hand weights are down for the next one feeder sole is the part I’m gonna throw my weight back on my hips bending at my knees and then I’m gonna jump and reach and I am doing a squat thought is is more low-impact move they’re both gonna burn out there are lower body on this one that’s right you decide which one is appropriate for you either way first bend at those hips and then bend at the knees like you’re sitting down in a seat that’s right they power everything you gotta put it all out there ten seconds guys gents come on it’s all mental you do this all day you’re lazy tired right you are four three two one break that’s it whoa we made it you made it I’m actually sweating today look at that huh and I’m dripping you big old pile of sweat in front of me well once I catch my breath room moving to a cool-down here we’re gonna do a scarecrow plus a toe touch feet are shoulder-width apart on those arms up overhead pull down on those elbows and get sit down go ahead and reach for your toes big stretch come on up with those arms straight slowly slowly sorry I didn’t go that slow and then back down with the elbows just repeat this one moving slowly this again is a cool down move the work is done you made it be proud that’s right we’re proud of you take a second just to be proud of what you’ve achieved so far today you know it doesn’t matter how the rest of your day goes no matter what you got this one done excellent feel that stretch in your hamstrings lower back and glutes come on up bring those hips forward and pull down on those elbows if you can’t quite touch your toes just reach down as best as you can or as far as you can that’s it getting a little better every time all right last one they’ve all stretch come on up slow and relax okay we’re gonna need a wall a counter chair some of them for this next we’re gonna do all a wall calf stretch it’s gonna place your hands on the wall one foot up close to the wall one leg back now that leg that’s back we’re gonna drive that heel to the ground and lean forward so that’s stretching that cat you don’t quite feel that stretch go ahead and put that leg back a little further and get more of a stretch you decide how far back it is for you to feel a good stretch any of these static stretches we’re just getting to a point where it gets about 85 90 percent of what you’re capable of let’s switch sides in three two one happy suicide whoo left sides tighter oh she’s feeling it over on the left side yep and as we mentioned before totally normal and expected to have one side be a little tighter than the other all depends on your environment and your day-to-day just keep that heel to the ground as you stretch forward big deep breaths four five four three two one zero stand up all right we did a lot of work on those thighs and quads today we did let’s get a little stretch going before we stop we’re going to do a standing quad stretch one I’m gonna we’re gonna both do it from a standing position but you can also hold onto a wall or a chair if you need to so grab them back on that one foot pulling it to your glute lifting up with that opposite side arm trying your best to keep your knee in and not out and flare it out to the side and we’re just gonna hold that’s the whole thing right there again pulling that heel back to your glute and breathe excellent guys keep it up let’s hold this one four five four three two one zero opposite side right into it come on you know more difficult to balance and your your legs are done from that work oh yeah there we go whoo I got it and again you see it’s not about being perfect we’re just here putting in the work just like you guys we appreciate your company working out with us today it has fit ride thank you pull them back feel that good stretch in your quadricep just hold like I said if you need to feel free to grab on to something four five four three two one zero oh yeah thank you so much you made it you made it you made it coach thank you for working out with us today you enjoyed this workout and you’ve been working out with us for a while we’d encourage you to please go check out our patreon page where you can find out more about hike and support our mission of keeping these great workouts free and if you enjoyed this routine today with us we ask that you give this video a big thumbs up and hit that red subscribe button so that you never miss another brand new workout from house fit make sure to check out has fit calm or if hundreds of free workouts just like this one our free meal plans and our free complete fitness program and if you are on Facebook Instagram snapchat or Twitter come find a spec connect with us because we want to connect with you again thank you so much for joining us it’s been our privilege I’m coach Kozak and I’m Claudia and we will see you at your next workout

what’s up has four tribe it’s your personal trainer coach Kozak and I’m Claudia and this is a cardio workout without equipment you can follow along with me for the standard moves and you can follow me for some easier modifications if you’re ready to go let’s burn it out [Music] all right everyone let’s get started with our warm up first movie of the day is gonna be a good morning we’re gonna start with our feet shoulder width apart hands are on our head slight bend in those knees and now let’s put our weight back in our hips as we bend over using our hips as a hinge and then stand up squeezing our glutes up at the top this move is working your posterior chain your hamstrings your glutes and your lower back great to just loosen up all of them before we get into this workout now we are moving at a controlled pace in this one because it is just the warmup and the purpose of this warm-up is to get your heart rate up a little bit increase your overall body temperature and we’re gonna sneak in a little bit of mobility along the way making sure to keep that head in line with your spine on this one you don’t want your head looking up at the at the screen while doing this really putting that weight back into your hips feeling a stretch and your hamstrings and your glutes and notice how we start with that slight bend in our knees and we keep that throughout so we’re not turning it into a squat halfway into the movement like we’re trying to touch our glutes to that wall behind us let’s keep this one up for just five more seconds and three two one and zero all right next we’re gonna move into is an arm crossover plus butt kick go ahead an alternate which arm is on top open those arms up feeling that stretch in your chest keep in a slight bend in your elbows and then alternating side to side kicking your own butt that one that butt kick is also going to loosen up those quadriceps gonna get a lot of work in today yes we are so make sure that you’re working at a warm up pace there’s gonna be plenty of opportunity throughout the workout to get that heart rate going and your warmup pace may look a little bit different than ours and maybe a little faster maybe a little bit slower but we’re gonna encourage you throughout today’s routine to really just make the routine your own whatever that looks like Fitness is not a one-size-fits-all solution making sure to breed and you’re not imagining that little bit of shoulder burn in the Sun oh yeah arm cross over here warming up we’re hitting a total body workout today just because it’s a cardio workout doesn’t mean we’re only hitting the legs upper bodies getting it just as much as the lower body let’s do this one four five four three two one zero another pound pound move coming up we’re gonna do a high knee plus reach so alternating marching Briah then left leg reaching up overhead finishing with those biceps by our ears bring the arms all the way up all the way down also gonna get a little bit of shoulder mobility in this one stretch those shoulders up at the top and ideally on this one you’re bringing that thigh up until it’s parallel to the ground if you can’t quite get at that high it’s alright just do the best you can heart rates starting to come up a little bit totally I feel it feeling it getting ready get ready mentally as well it’s gonna be so important throughout today’s routine that you focus on whatever it is that brought you here today to begin with and that’s gonna be that carrot that gets you through to the end without pausing or stopping the workout and five four three two one zero that’s it warm us complete check out the shoulder good I’m feeling good all right let’s do it has a fit tribe let’s get into it first one is going to be either an around-the-world on jumping forward to the side back into the other side or one two three four where I’m stepping over an imaginary line now claudius move is a little lower impact you decide which one is right for you but either way we’re focusing on light ground contacts staying on the balls of the feet that’s right keeping it moving as fast as you can I should I breathe and move oh don’t even get that heart rate up quick or sure feel it okay you’re almost there alright here we go in five four three two one break moving right into the neck pain which is a muy Thai hiney I’m gonna give it a little skip on mine and I am just doing the Muay Thai high knee without the skip both grabbing up high and pulling down contracting and crunching those ABS whoo as we bring that knee up into our chest and you’ll notice on mine that foot that I have on the ground I’m actually performing a skip or a jump at the same time high speed high speed how many can you get right from the get today getting it moving not much longer guys and three two one alright break alright moving to the floor for the next one we’re getting into a high plank position or a push-up position back is straight and tight pulling back from those elbows performing a high plank row and I’m doing a high plank row from my knees pulling back right from that elbow like you have a string attached to your elbow trying to keep our shoulders nice and square keeping your core tight back stays straight again as many as you can get this one’s working your abs your back your shoulders all at the same time great compound move yes sir I feel it that heart rate up at the same time keep it up keep it up come on let’s go almost done here we go guys in five four three two one all right break done with that one on our feet keep the pace up start with your feet together arms are overhead we’re gonna pull down on the elbows while we hop out into a sumo stance back up it’s a sumo jacket and I want you to adjust your depth as need be notice I’m only going about halfway to where coach Kozak is going I’m going all the way down nice and deep either way we’re dropping that weight in our hips so you should have your feet flat as you’re dropping down you don’t want to be up on your toes keeping good balance get all about sitting back with that weight in your legs it’s working we’re right there with you try Brett by hurry up we’re feeling it make sure to pull down on those elbows too and engage those back muscles not much longer guys let’s go push it come on almost there almost there and five four three two one and break excellent we’re hitting our upper body with the next one feet are shoulder-width apart hands start at our chin we’re doing a high-speed punch out so going right to left right the left bring those hands back to the chin after every punch we’re pointing with those thumbs on this one and making sure to engage our abs and our core we’re twisting side to side just getting a little twist making sure it’s not all upper body in those abs involved and you’re just punching out as fast as you can wooh channel your inner Mike Tyson here it is whoever your favorite boxer let that stress out right here whatever it is it’s been stressing you out give it the business let’s go up not much longer tribe here we go in five four three two one break all right back to the lower body we’re starting in a staggered stance I’m gonna do a scissor jump I’m dropping that back knee to a 90 coming up and switching legs and doing the more modified version of just a fast switch jump this one’s definitely a little more impact but they’re both difficult oh and they’re both gonna get your heart rate up we got hard and harder here that’s right making sure to use that opposite side arm yep works in conjunction with the legs try our best to keep those elbows bent at a 90 degree angle if you’re doing the switch jumps just say it nice and light on the balls of your feet which it up you’re doing my version try not to bounce that back knee off the ground not much longer guys here we go and three two one and break all right get those legs break we’re moving to the floor game back into that high plank position I’m up on my hands and I’m down on my knees here we’re gonna do a high plank walk out walking out keeping her abs tight and when you reach as far as you can walk back into that high plank so making sure to breathe keeping our core nice and engaged this was gonna work your ass shoulders chest all have to work together on this one and you can test yourself getting down as far as you can if that’s about here that’s alright if you can get out too flat that’s great to just make this move to your own you do not hold your breath such an important note when you get down here in this plank position it’s easy to forget to breathe but you will pay for it if you do forget about how much guys here we go in five four three two one and break boom up on our feet let’s give those legs ago again start your feet shoulder width apart little bend in the knees let’s swing those arms back and then on the way up we’re gonna jump I’m doing a one leg jump on the way up and I’m gonna do a two leg skier jump here it’s on my version I’m coming down with two legs but I’m jumping up with the one either way we have a slight bend in those knees do that feel your hips hinge weight back in the hips then explode up and do a jump whew if you’re doing the one leg version alternate your right hand and left leg keep it moving that’s right you got it you got it come on not much longer here guys here we go in five four three two one and break excellent to the floor we go for the next one so we’re gonna work your shoulders your back and your core flying down in a prone position with your arms and legs out straight we’re into a Pilates swimming alternating right and left arm up and down and if you notice on my swimmer here I am leaning my legs down and just moving my arms while bringing my chest off the floor now it doesn’t look like much but this one will catch up to you fast and again remembering to breathe through this entire movement do not hold your breath that’s it keep that back contracted and working core stays tight try to keep your head in line with your spine the best you can mm-hmm thumbs are up just keep swimming you got it how much longer guys not much longer in five four three two one and break up on your feet for the next one lower body move next I’m moving to a lateral shuffle I’m going side to side to weight back in my hips and notice I have my weight back at my hips as well but I am in a wider stance hot feet she’s doing the wide Hoffy hot feet hot feet and I’m keeping my feet nice and wide not crossing over clicking my heels and depending on how much space you have access to you can choose which move is right for you the wan do the lateral shuffle you don’t have as much space you can do it a little bit tighter the either way we’re sitting back that weight in her hips keep it know it’s hot be going let’s go keep it up a straight Rob what did you call me for what’s your why focus on it that’s right you gotta keep moving keep moving don’t stop come on we’re yeah in five four three two one break all right we’re headed to the floor for the next one moving on to an ab exercise doing a lying bicycle laser out straight hands are on your head going opposite elbow to knee I’m keeping my feet up in between repetitions and I’m actually bringing my feet back down to the ground in between repetitions Claudia’s getting a little bit of a break in between where I’m able to keep constant you know my ABS Oh a break I don’t know about that maybe a break is it closer maybe a break is a stronger these bicycles are rough again we got hard and harder here come on it won’t be easy but it will be worth it tries right bring your shoulder blade up off the ground reach over to that opposite knee toward doing your best to get there but do not hold your breath definitely not you breathing keep moving you got this come on almost there almost there guys you have five more seconds come on and five four three two one break all right we’re turning over now into a push-up position again I’m doing this one from on my feet again I’m doing this one from my knees we’re gonna go full range of motion push up and up why raise with that thumb up push up arm out straight why raise that thumb up alternating between your right and left arm on that why raise keeping your back tight abs are nice and straight right here come on you don’t want your butt way up in the air on this one ideally coming down into those elbows reach about a 90 degree angle is it getting that full range of motion on your push-up and if you start on your feet you need to transition to your knees feel free to do so guys not much longer on this one come on any strong go almost there one four three two one break excellent throw up on their feet for the next one we’re gonna move into an agility move I’m doing a low lateral Juke where I’m just replacing this middle foot and I am doing a lateral Juke side-to-side again replacing the middle foot but I’m not going quite as low as coach Kozak is I’m keeping my weight and my hips almost into a deep squat position and just side to side and I’m keeping my way to my hips as well but I’m just exploding back to the other side so it’s hot feet hot feet come on keep that energy up a sweet driver what brought you here today to begin with what is it stay focused on it trying to lose weight get in better shape just kick butt at life whatever it is keep it at the front of your mind right here five more seconds and five push it push it three two one break standing up tall we’re moving into a twisting elbow hands are together and this one weights back in your hips pivoting side-to-side twisting those elbows striking with those elbows and rotating at our core and I’m taking a little bit of a break right here in the middle we’re twisting on to the next side just as a small modification of Coach Kozak’s and making sure that you’re actually pivoting with those feet at the same time breathe and don’t hold your breath like a compound move hitting everything your shoulders your legs your abs all getting involved in this water oh it’s not much longer on this one and five four three two one break all right we’re finishing off with the tough one gonna burn out that lower body yep I’m moving into a Power Move knee tuck bringing those knees up landing softly with my weight my hips and I am doing jump squats again using all the power and my quads my hips my legs into the air and if this one is too much for you or you get to the point where you can’t jump anymore spring into air squats either way keep moving finish it off guys let’s go try we’re yeah everything you got right here don’t you come here for put it all out there let’s go let’s go whoa and five four three two one zero hi hi you made it Katia Oh couple deep breath ah legs moving into a cool-down and the purpose of this cooldown is to help you bring your heart rate down catch your breath along with gaining some extra mobility and flexibility we’re gonna start with an upright external rotation for our shoulders and our chest good posture shoulders are back bring those elbows up to a 90 degree we’re gonna bring the hands back keeping the elbows up and then bring them forward just go through that dynamic stretch getting a nice full range of motion and at the back every time try to stretch your hands just a little further back then you had them last time your shoulders got a lot of work today nice alright on this last one they’re gonna pull back and then we’re gonna hold just a static stretch keep pulling those hands back again stretching the shoulders chest upper back just keep nice big deep breaths here focus on bringing that heart rate down slowly let’s do this one four five four three two one zero whoo shake em loose goodness all right let’s move on over to a wall a chair or a couch for the next one we’re doing a wall calf stretch so with your body weight on that wall put one foot back one forward now we’re gonna take that back leg and drive that heel to the floor as we lean forward try your best to keep that heel glued to the ground feel that stretch in your calf all those footwork drills and jumping me did today really did a number on those calves it’s important that we focus on a little bit of recovery work here for them even your feet especially if you’re a lady and you’re in heels all the time I’m ready to feel all those plyo moves and my feet that’s true we’ve got to focus on the recovery too that’s right alright let’s switch sides in three two one zero come on up go ahead and switch and if wider your stances on this one the harder it’ll be or the more stretch you’ll feel and the closer you are the easier it will be so find that money spot where you feel the perfect amount of stretch and all these static stretches were aiming to get to about eighty five ninety percent of what you’re capable of we want to feel good stretch but we’re not looking to feel major pain again nice big control deep breaths four five four three two one zero come on up nice all right moving to the floor for the next one thing we’re gonna stretch out that posterior chain there hamstrings glutes lower back we’re just going to do a seated reach so with your feet together knees down we’re gonna reach as far as you can with your head down if that’s all the way to your toes great if you’re only right here that’s okay too just a static stretch reach them as far as you can and keep breathing try your best to lower that heart rate throughout this cool down take a moment to be proud of what you accomplished today this was a hard workout you made it that’s it and you made it through working out were easy everybody be fit but you know that’s not the case that’s what makes you so special for showing up today and putting in the work let’s hold this for five four three two one zero come on up slowly next we’re gonna stretch out those quadriceps and do a sprinter stretch couple different variations on this one for you go and take one leg pull it back easy this version is just to put it out to the side here with a slight lean back you could also tuck it under more and lean back or you can tuck it all the way under and lie down now you decide which variation is right for you in here you know it’s a tough workout your quads are probably pretty tired right now but again you find the version that works for you and your current fitness and flexibility level that’s right again we’re looking for 85 to 90 percent of what you’re capable of like Coach Kozak said but we don’t want to take it to a point where we’re feeling any pain nice big deep controlled breaths here no matter what it comes with the rest of your day you can be proud that you cross this one off your list you feel accomplished another workout in the books just that much closer to your goals we’re switching sides in five four three two one zero that’s it switch it up opposite leg now last stretch feeling good whoo how you feeling Claudia feel great me too you won’t accomplish that’s it how do we feel hey we feel the same way when we get these done cuz those workouts just hang over our heads or like oh right I know we got to do it we know what’s good for us that’s it we’re not any different than you we all struggle we’re not superhuman nope I mean they call it a workout for a reason it is work right but that we understand the only thing standing in between us and our goals is that work that needs to be put in you know wishing forward isn’t gonna get us anywhere you know dreams don’t work unless you do it right there with your house fit try holding it for five four three two one zero and that’s it whoo come on up nice and slow or you can just hang or just stay down on the ground my god we always have to get up so you know okay thank you so much for working out with us today please support our mission of keeping these great workouts free by donating at our patreon page you can also download our app pick up one of our t-shirts or my book stay fit for life if you enjoyed this workout routine with us today we ask that you give this video a big thumbs up and hit that red subscribe button so that you never miss another brand new workout from has fit again thank you so much for giving us the privilege of working out with you today I’m coach Kozak and I’m Claudia yeah we will see you at your next workout

what’s up has fit tribe it’s your personal trainer coach Kozak and I’m Claudia and this is a fast paced cardio workout today’s routine can be performed with just your body weight only but if you want to add a little resistance feel free to grab a pair of light hand weights water bottles or even soup cans follow me for the standard moves and follow me for some easier modifications if you’re ready to go then let’s do it [Music] let’s begin with a warm-up first one for today is gonna be a step back and reach sort with your feet shoulder-width apart we’re gonna step back with your right leg and reach to your left side up and across now come back this time reaching to your right side and stepping back with your left leg alternating sides right and then left not a race on this one this one’s gonna loosen up your hip flexors quads a little bit of your thoracic spine and shoulders multiple body parts getting loosened up and warmed up on this one and I can account any repetitions today and the point of this move here and this warm-up is just to increase your overall body temperature as well as warming up your muscles and joints making sure to breathe throughout get a nice big reach looking up at that hand as you reach up and across and depending on your fitness level you may want a little bigger step back or you might be good with a shorter one you go ahead and decide what’s right for you today but we’re gonna move on here in five four three two one and zero all right moving into an upper body move neck specifically for your shoulders and back let’s do an upright row start with your feet shoulders apart shoulders are back bring those elbows up now we’re gonna do a rotation flip those hands around and now reach up overhead bring the elbows back down now in a reverse direction hands down so those elbows up rotate over and reach and back down reverse it great one to warm up those shoulders those rotator cuffs gain that extra mobility again I’m ready for this action that is on the way it’s gonna be a good one it is I plan on sweating up a storm see if I can I’ll probably break a sweat in this warm up honestly alright even though shoulders back full range of motion and breathe not much left on this one make sure getting a big reach up at the top four five four three two one and zero all right next one we’re going to loosen up your posterior chain which is your lower back hamstrings and glutes at the same time getting your heart rate up a little bit feet are a little wider than shoulder-width toes are pointed out little bend in those knees we’re gonna do a posterior swing swing those hands between your legs pushing your hips back and then hands up overhead onto the balls of your feet so it might take you a couple of repetitions to get into the flow of this one keep that back straight as you come down and as you come down really driving those hips behind you and driving your glutes behind you like you’re trying to touch the wall behind you with your glutes that’s right so definitely hinging and not turning this into a squat right we’re not coming down and squatting down the major bend at the knees but instead it’s all in those hips hips back hips forward and then coming up onto the balls of the feet loosening up those calves we’re gonna do a lot of dynamic moves today keeping this one up making sure to breathe and again going at a nice warm-up pace whatever that looks like for you faster than us might be slower than us it’s gonna be up to you to make this workout your own throughout today’s routine keep this one up here for just five four three two one zero excellent okay warm-up is complete let’s do it and ready for this I’m ready for this okay if you are using hand weights like dumbbells water bottles two camps whatever it may be good worry about the first one yeah or if you just want to use your body weight totally cool as well we’re gonna do a side raise plus run in place it’s a thirty second set and we’re getting as many reps in as we can yep here we are I’m ready two one zero It’s Showtime everybody making sure to breed hot feet in as many steps in as you can keep those palms facing down bring your arms up and out – they’re parallel to the ground you got it and again throughout today’s routines can be up to you to make it your own by increasing the weight lowering the weight whatever that may be or even move here we go guys three two one and break all right right into the next one we’re gonna do a dumbbell punch out feet shoulder-width apart weight back in your hips palms are facing one another good posture pushing out and pulling back those not just about the push but also the pull back from the elbows that’s right how fast can you go that’s it getting as many as you can today’s work I was gonna work both your upper and lower body so it is a cardio workout but we’re getting the whole body involved today that’s it feel that heart rate cone up it’s work and we can feel it come on breathe all right guys here we go we got five more seconds I see it push them to the end three two one zero okay you set the hand weights down for the next one little footwork move here next I’m gonna go do a forward and back jump light and on the balls of my feet I’m actually gonna do a one two three four she’s stepping forward and stepping back you decide if you want to do the jump or the step hop feet hot feet everything you got like you’re stepping over an invisible line anyway moving those feet as fast as you can my version is a little bit higher impact than Claudius so choose accordingly for your needs either way feet hot feet that’s it say either way get as many quick light ground contacts as you can come on pushing that pace bushing it give a little bend in those knees go guys we got five seconds that’s it fight you to the end four three two one zero all right we need if you’re using your hand weights we need just one for the next one we’re gonna do a knee chop Feder staggered one leg back both arms up on that one dumbbell gonna pull in and chop it contracting those ABS and crunching as you bring that knee up and in fast pace get it going again breathe step that leg back every time extend those arms up overhead on every rep it’s like you’re you have a big watermelon in your hands and trying to break it over your knee breathe crunch those abs get them engaged another total body move here lower body upper body abs all getting hit five more seconds on this side and then we’re switching switching into 1-0 same move just switch which leg is in front get right into it try to eliminate that downtime keeping the pace up right here as this workout progresses and it gets tougher it’s gonna be just that much more important for you to focus on what it is it brought you here today whatever your goals are whatever it is that motivates you focus on it keep it at the front of your mind here we go in three two one and zero excellent all right you can set your dumbbell or hand weight to the side if you’re using it we don’t need it we’re gonna do a lateral one two three so we’re gonna take three steps laterally one two three then to the opposite side one two three get into it a little faster as you get more comfortable and I’m actually just gonna be doing the steps so I’m not gonna be doing the high knee like coach Kozak simply moving my feet one two three from side to side you decide which one is it we’re proprietary one eventually need to move on to the easier one either way just making it your own did you get comfortable with the move pick up the pace a little bit that’s it making sure to breathe I’ll hold that breath you know a nice little rhythm here 1 2 3 1 2 3 right here we go opposite arm and legs working together guys yet five more seconds on this one make a count let’s go to 1 & 0 all right if you’re using hand weights picking them back up next one’s an upper body move feet shoulder-width apart then over 45 degree angle were gonna do a bent over row pull back on those elbows back down now fly pulling back an apart row fly row knots to move like getting right into it making sure to breathe alternating between the two on that row just pulling straight back on the elbows and on the fly keeping a slight bend in those elbows as you pull apart and squeeze in the middle of your back making sure to not hold your breath but keep breathing throughout keep it moving let’s go how many can you get pushing yourself right here five more seconds pushing yourself because nobody else can or will do it for you 1 & 0 alright we’re moving into a full jump rope + run in place so we’re moving our hands just as if we have a jump rope and then we’re running in place with the hot feet again you decide if you want to use hand weights for this one we’re just your own bodyweight I also decide at what pace you can keep up on that that’s right run in place either way pushing yourself right here defeating the you who couldn’t do it yesterday not competing with us competing with yourself getting a little bit better every day right here come on grind it out have a try what do you got let’s go move move move don’t hold your breath or whatever you do here we go in five four three two one zero all right hand weights this side we’re moving to the floor for a classic killer move I’m moving into a traditional mountain climber starting in a high plank position bringing those knees up and I max the mountain climbing but I’m gonna be doing the toe tap and then right back down so you decide which pace is appropriate for you if your core tight slight bend in your elbows this one’s working your shoulders triceps abs and legs everything everything all getting hit at the same time and chest come on keep it up right here would you come here for remind yourself what are you working towards what is it what’s it gonna take to achieve it come on stay focused on it right here right here in five four three two one and zero all right whoa back on the feet keep it going has four tribe grabbing our hand weights if you’re using them feet are shoulder-width apart moving into a front squat plus push jerk weight back in your hips full squat then as you stand up drive those dumbbells hand weights water bottle soup cans or just your hands straight up overhead every time we perform that squat we’re sitting back putting our weight in our hips keeping our feet flat on the ground then you’re using that energy from your legs to blast those weights or your hands straight up overhead keeping your knees out head up chest up and core nice and tight and breathe breathe in on the way down and exhale on the way up come on big power right here right here what do you got make it count have a try oh yeah let’s go here we go in five four three two one zero nice work excellent all right holding onto your hand weights for the next one moving into it bent over punch out then over 45-degree angle and we’re punching straight down making sure to rotate those hands them all the way back up to your chest and breathe core stays tight and this is more of an upper body cardio move but your legs are gonna be engaged just to hold you in this position that’s it come on big power right here let all that stress out right here whatever’s weighing you down get it out let’s go come on let’s go ahead for tribe what do you got there sis what’s wrong here we go guys in three two one zero nice okay I’m gonna do a faux jump rope on one foot and I’m gonna do the faux jump rope on both feet you decide which one’s right for you I’m gonna switch halfway through either way we’re staying lighting on the balls of our feet keeping a slight Bandhan night me trying our best to avoid heel contact yeah very important keep that ball the foot all on that calf yeah bouncy ball not a rock I sit and switch if you’re doing the one leg keep it up keep it up come on hot feet how many little light touches can you get right here that’s it come on Bri how much luck guys and move in five four three two one zero all right we have a Olympic weightlifting inspired move next one-arm dumbbell snatch feet are shoulder-width apart bend over using your hips as a hinge and then bring that dumbbell that elbows straight up as you swing that dumbbell up overhead so pull up on that elbow and then flip that dumbbell up over head pulling with your back using those legs and we’re just moving again it’s about getting as many in as you can not about using a lot of weight on this it’s about speed speed and consistency man you can you get that’s it come back repeat this routine and try to get just a few more than you did the first time much longer guys let’s go Oh grind it out grind it out five four three two one and zero just one hand wait if you’re using it for the next one moving into a switch jump plus twist feeders staggered stance is hand weight is on the side of that front lead leg and I’m gonna switch and jump and I’m doing the step-back so I’m just stepping back with the opposite leg and twisting into that stationary leg moves are basically the same but mine is a little more dynamic where cloud is a little more little more impact that’s right you decide what’s right for you at this point in time in the workout depending on what you got left come on good stretching those obliques that’s it working your legs your balance agility athleticism your core all working right here all right now let’s go have much longer guys get after that pace up don’t slow down let’s go we go in five four three two one and zero all right I’m gonna pick up my second hand wait for this next one I’m actually gonna just use my body weight here we’re doing an arm crossover and at the same time I’m gonna do a leg crossover and I’m actually doing the modified version of that one so just using one leg crossing my arms over one another and then side to side with a butt kick that’s right you decide if you want to do more dynamic version I’m crossing over opposite arm and leg alternating which arm is on top and which foot is in front come on let’s go let’s go have fit tribe well yeah we’re yeah right there working with you all right guys you have five more seconds here we go finish this ring two-one-zero whoo all right hand weights are back up if you’re using them both arms straight up overhead I’m gonna do an overhead high knee and I’m actually gonna do an overhead march did you decide what’s right for you we get those arms up that’s right and get those legs moving right those knees up if you’re doing the March do the best you can they’re both tough neither one is easy but just keep moving remind yourself what brought you here today to begin with that’s right guys what is it what are you working on let’s get after it right here you come a whore nice and tight remembering to breathe through the movement almost there almost there that’s right guys and five four three two one and zero nice okay so now is your time to take a big deep breath grab a drink of water whatever it is that you need gave yourself a pep talk that’s it maybe a pep talk just a 20 second break in total we’re starting right back from the beginning into that side raise run in place getting moving here in 5 4 3 2 1 0 run in place bring those hands out arms out to a parallel to the ground I’m familiar with the movements we want to see you give it your all in the second round guys that’s it last end decision so that means these transitions are gonna go faster and we can pick up the pace a little bit right here what do you got putting it all out there every set every rep every repetition getting you just that much closer to your goals yes come on all right here we go in three two one and zero whoo all right keep those shoulder burn going feet are shoulder-width apart dumbbell punch out punch out and pull back get those arms out parallel to the ground palms are facing in straight punch out and then pull back from the elbow so it’s not just all about the punch equally is important to pull back those dumbbells hand weights water bottles yes whatever it is you’re using nice and engaged throughout the entire movement I said keep it contracted come on let’s go burn so good it’s right right there with you let’s go now much longer guys in five four three two one zero all right hand weights are down little agility move next I’m going forward and back and I’m doing one two three four so just pretend like you have a line in front of you and you jumping over and back or stepping over and back pick whichever ones appropriate for you but keep it moving yes we’re at has four tribe we’re right there working with you step by step doing that same burn you’re feeling just stay strong let’s go come on you’re a fighter not a quitter little bend in those knees soft light touches come on keep it up keep it up here we go guys in five four three two-one-zero all right one hand ‘we need it for the next one if you’re using it we’re going into an e chop peter Cyrus staggered both arms are up we’re gonna pull that knee in crunch down let’s go right after it come on how many can you get thirty seconds each side then we’re gonna switch it up it’s that killer total body move we’re gonna those shoulders those arms chest ABS legs all getting hit don’t give up just keep moving keep fighting right here let’s go ahead v tribe grind it out right here I want you to exceed your own expectations switching in five four three two one switch oh I’m sweating up a storm let’s go do it opposite side you know the drill moving at a pace that you feel comfortable with whatever that looks like just keep moving you need to drop your weight that’s alright just don’t hit that pause button you keep pushing it’s right keep driving almost there almost there in five four three two one zero ha-hi hand weight down we’re going into that lateral one two three so it’s one two three one two three side to side I’m getting my knees up party’s keeping in ease a little bit lower it’s right but I’m still moving that’s it come on get those arms working together opposite arm and leg works at the same time one legs coming up that same side arm is going back come on get that rhythm going what do you got breathe come on guys in five four three two one and zero all right pick up her hand weights for the next one if you’re using it moving into the bent over row Plus fly double back move here been over a 45 degree angle pull back on those elbows back down and pull apart into that reverse fly alternating between the two moves and we’re off again getting as many repetitions in as you can making sure to breathe again not about maxing out the weight on this one it’s all about speed how many can you get right here back and forth between the two keep that back straight core stays tight it’s longer guys making sure to breathe don’t hold that breath let’s go come on fight it out fight it out here we go in five four three two one and zero all right keeping my dumbbells for this one I’m going bow jump rope Plus run in place little circles with those hands and wrists just like we’re jump roping nice little rhythm involved on this one running in place hot feet how many can how many steps can you get go at your own pace guys but challenge yourself that’s it come on it’s the last round come on let’s go right here right here remember those who think they can and those who think they can’t are both right which one are you right here finishing strong got to convince yourself it’s all about that mental toughness right here working on it getting a little stronger here we go in five four three two one and zero alright hand weights are down if you’re using them moving to the floor under the mountain climbers mountain climber time right into it high point position you know the drill try to eliminate that downtime and just keep moving come on hot feet hot feet core stays tight back stays straight and don’t stop let’s go that’s right keep on moving don’t stop when it hurts we’re gonna stop when we’re done come on finish strong everybody keep going keep going come on what’s their fight to the finish that’s it in three two one and zero hah up on our feet we are gonna need those hand weights for the next one moving into that front squat plus pusher feeder shows at the park sit back weight in your hips drive hills dumbbells straight up overhead weight goes back on your hips on that squat want to make sure you’re keeping those feet flat drive off your heels you don’t want to come forward onto your toes making sure to sit back every time any time you squat you’re gonna bend at those hips first bend the knees come on big power right here not much longer guys or burnin – all right there with you five four three two one and zero all right holding onto those weights oh we got a bent over punch out punch it out 45 degree angle bent over back stays straight punching full range of motion all the way down and then pull those hands back come on big power right here speed and power let’s go it’s a good one to let all all that stress whatever it is it’s weighing down ween you down weighing on your mind let it all go that’s it come on work it out right here let’s go let’s go what you got come on breathe don’t hold your breath come on four seconds where ya happy tribe we’re yeah three two one zero excellent fire holdin on your hand weights for the next one doing that full jump rope either one foot my version or both feet at the same time either way nice light touches I would say if you know these plyometric jumping exercises you have neighbors underneath you you don’t want them to hear yeah yep nice light soft touches keeping a bend in those knees that’s it you’re doing the one leg switch and keep it moving that’s it come on how many touches can you get keep it going all right guys come on burn them out right there with you come on and five four three two one zero alright we’re moving on to a one-arm dumbbell snatch big power alternating arms weight goes back in the hips into a hang and a pull-up that elbow and flip it up that’s it come on how many can you get right here let’s go time to the work hours starts getting tough all about that mental toughness it’s not even about your body anymore it’s not about that burn it’s about your willingness to keep moving forward no matter how bad you want to stop let’s go right here and five four three two one and zero all right holding on to just one hand wait for the next one I’m doing those switch jumps and twist and I’m doing the step back and twist you decide which one’s right for you who keeping good balance twisting into that stationary leg if you’re doing my version getting that core engage that’s it come on side to side thank you sure to breathe whatever you do not holding your breath keep moving keep fighting keep fighting everything you got right here come on you got a switch to an easier version ten seconds feel free to do so but just don’t stop don’t hit that pause button finish the strong right going three two one break I’m picking up that secondhand weight where Claudia’s just doing her body weight for an arm crossover and jump that’s right could remember if I had weights or not up to you mix it up make it work for you come on let’s go this is a tough feel it burning we’re gonna finish it strong and finish it together that’s it thousands maybe millions of us at home feeling that same burn in it together come on don’t stop what do you got right here hey everything you got five more seconds guys here we go in three two one zero who has finished strong those arms straight up overhead and I’m going into that overhead high knee and I’m doing the March March they’re both gonna burn just don’t give up let’s go alright here almost there guys remind yourself what you came here for to begin with what is it what’s it gonna take to accomplish that goal every day waking up doing at least one thing to get you closer to it alright guys five more seconds here we go in five four three two one and zero whoo nice that workout kicked my butt excellent work coach I think it’s safe to say I could use a new shirt and it’s a good one all right we’re moving into the cooldown and the purpose of this cool-down is allow your heart rate to come down slowly and at the same time gain some extra mobility the first move is going to be a rotator cuff stretch good posture shoulders are back let’s take one hand and put it just behind your back and I’m actually gonna modify that a bit and put my hand right here on my hip now a little harder version is to grab your elbow a little easier version is up here in your arm you just I was right for you we’re gonna gently pull forward on that elbow or that arm not a lot of range of motion on this one and we’re just gonna hold it’s a static stretch and any of these static stretches we’re taking in about 85 90 percent of what you’re capable of want to feel good stretch but we don’t want pain we’re gonna switch sides and three two one zero opposite side now again great one for those rotator cuffs loosen up those shoulders a lot of work in today on them and gently pulling forward you decide if it’s better for your hand behind your back or on your hip slightly easier and we’re just gonna hold it let’s do this one four five four three two one zero alright we’re gonna work our way on over to the wall but you could also use like a couch or a table for this one we’re going to do a toe on the wall stretch so I’m going to take your foot in your balls of your feet we’re gonna place them up on the wall now we’re gonna bring your knee closer to the wall as we stretch those toes back and you also feel a stretch in the bottom of your foot this one’s stretching your plantar fascial as well as your calves proving that overall calf and ankle mobility tell you it feels great after all of those uh faux jump ropes and one two three fours all those Playa moves for sure and that’s exactly why we’re doing it the very effective moves but they can take a lot idea so it’s important that we also focus on that recovery and we’re gonna switch sides in three two one alright gonna put that opposite side footing balls of the feet up on the wall and we’re slowly bringing that knee closer to the wall to feel that stretch and your calf ankle and the bottom of your foot and depending on which one of those three is the tightest is probably where you’re gonna feel it the most but it is working in all three areas and again it’s just a whole little static stretch loosening up that ankle joint four three two one zero excellent okay we’re gonna move to the floor for the last one we’re going to work on that spine with a little yoga inspired move let’s go ahead and slowly come on down to the floor and we’re gonna get into a cobra position so in a prone position both feet flat on the ground palms are facing are down and your fingers are facing forward we’re gonna stretch up look up and get into that Cobra position bringing that chin up and breathe feeling that stretch and your whole anterior abs hip flexors quads and now let’s transition back bring those hips back and we’re going to sit down into a child’s pose this time working that back shoulders quadriceps all getting stretched on this one and just come down as far as you can it may be further than us and may not be as far as us just make it your own loosen up those shoulders get those shoulders to stretch as well bring that head down and then let’s come back for transition into that coal go ahead up squeezing those glutes feel that stretch and your hip flexors and your quadriceps your abs chin is up nice big deep breaths here and let’s transition back into that Child’s Pose nice control pace here controlled breathing and this is a great time to just take a second to be proud of what you’ve achieved so far today if working out we’re easy everybody be fit everybody be in great shape but they’re not it’s what makes you so special for showing up today and getting a little bit better one last time forward into that Cobra I can nice big relaxing deep breaths matter what the rest of the day brings you can be proud of yourself that you check this one off your list workout is complete and last one sitting back into that Child’s Pose just a few big deep breaths and five four three two one zero and that’s it folks slowly come up we don’t want you to pass out on us or just stay down or just stay down we have to stand good you know feel free to hang out down there thank you so much for working out with us today and pushing it right to the very end if you enjoy today’s routine you’ve been working out with this for a while and hanging off my sweaty behind and who encouraged you to please go check out our patreon page we can find out more about how you can support our mission of keeping these great workouts free and if you enjoyed this workout with us today we ask that you give it a big thumbs up and hit that red subscribe button so that you never miss another brand new workout from has fit make sure to check out has vidcom or we have hundreds of free workouts just like this one including our free complete fitness programs and meal plans and if you are on facebook Instagram snapchat Twitter come find Hospit and connect with us because we want to connect with you thank you so much for giving us the privilege and honor of working out with you today I’m gonna go hit the showers until next time I’m Coach Kozak and Claudia and we will see you at your next workout

hey everybody it’s your personal trainer coach Kozak and I’m Claudia and this is a full body hit workout with weights while we will be providing easier modifications this is not a beginner workout if you are a true beginner we’d recommend that you check out one of our beginner routines this routine requires a pair of dumbbells and the weight that you choose will be completely dependent on your fitness level you will also want to have either a bench or chair handy for a few of the movements if you’re ready to go let’s get into it [Music] alright let’s get started with a warm-up we’re gonna do an overhead reach plus near a so at the same time we’re gonna reach up with both arms and bring up opposite alternating knee get a nice full reach up overhead go ahead and test that flexibility and mobility at the same time and ideally we’re bringing that knee up until it’s parallel to the ground focusing on breathing throughout today’s workout and the warm-up and the purpose of this warm-up is just to get your heart rate up increase your overall body temperature and gain a little extra mobility at the same time we’re not gonna count any reps during this so we just encourage you to move at your own pace just remember this is the warmup not the actual workout so no need to push it too hard yet there’ll be plenty of time for that coming up yeah make sure to breathe get that full extension overhead stretching out those shoulders engage those ABS to bring that knee up on every rep let’s go ahead and keep this one up four five four three two one zero alright we’re gonna head to the floor for the next one we’re gonna move into a kneeling diagonal chop so on one knee we’re gonna reach to the same side of that knee that’s in front and then we’re gonna chop up and across this one’s gonna give you a little bit of thoracic spine mobility loosening up that spine that core getting there ready for this work we got coming up also this one’s good to warm up your hip flexors and quads this one move is hitting multiple body parts making sure to actually rotate with your core to the left all the way up into the right and not just moving your arms back and forth side to side good keep breathing keep moving we’re gonna switch sides on this one and five four three two one zero opposite side now right into it all right again starting at the that front leg and then going up and across there go chop and as you get into this one you should notice your mobility improving from rep to rep as you do get loosened up whoo I feel it we feel it guys this is just the warmup we’re gonna feel it today I promise you that it’s I’m not gonna tell you it’s gonna be easy but it will be worth it good moving at a pace that you feel comfortable with here four five four three two one zero all right we’re gonna move into sand the floor we’re gonna move into a little yoga inspired move we’re gonna go back and forth between the downward dog to an upward facing dog so let’s go and come up into a high plank position and then bring your hips back stretching up those shoulders head back really drive those hips and do a downward facing dog and then we’re gonna say reverse it come forward bring those hips down head up chin up and stretch into an upward facing dog from that stretch in your abdominals quads and hip flexors and then now let’s move it back into the downward facing dog again on this one feeling your body getting a little more loosened up with every rep all right back to that upward facing dog drive those hips back down it’s a great winter go ahead and improve the mobility and your posterior chain and then your spine and one more time back to that downward facing dog driving those hips back like somebody’s pulling back on your glutes stretching out those shoulders at the same time alright one last upward facing dog back up hips to the ground notice I’m staying on my balls on my feet on this one chin up and three two one zero all right so come on up to our feet we’re gonna get our heart rate up with this last one we’re gonna do a run in place plus arm crossover loosening up your shoulders in your chest at the same time staying light and on the balls of our feet I like you to alternate which arm is on top on this arm crossover and again depending on your flexibility you may or may not be able to cross as quite as much as we are and that’s alright we encourage you to make this workout your own making sure to breathe doing how hold your breath gotta get into the good habit of breathing throughout it’s a good time in the routine here and this warm-up to start thinking about what brought you here today what is it that motivates you what made you click on this video and start this workout today whatever the answer to that question is it gonna be the same thing that gets you through to the end so keep it in your mind throughout today’s routine you got it hot feet hot feet nice and light on the balls of your feet little bend in those knees and five four three two one zero that’s it I’m ready to go warm warm up complete let’s get into the workout we only need one dumbbell for the very first one all right we’re gonna do a compound-complex move it’s three-in-one so let’s go over together feet are a little wider than shoulder width apart first going to perform a deadlifts we’re gonna break at those hips then bend the knees at the dumbbell falls between our legs stand up squeeze the glutes at the top now break it the hips weight back in the hips and then we’re gonna do a snatch from the hang elbow comes high explosively up overhead lastly we’re gonna point your toes on a 45 degree angle and then we’re gonna bend over perform a windmill driving that hip out to the side go over together repeat so deadlift snatch [Music] windmill boom and we’re gonna repeat this sequence so you’re moving at a pace that you feel comfortable with you need to increase the weight you need to decrease the weight whatever it is you need to do make this work for you again not counting any repetitions so it’s all about moving at a pace you feel comfortable with and pushing yourself on this deadlift really driving those hips back weight back in the hips and on that Snatcher bring that elbow up liquor zipping up a jacket and then lastly performing that windmill boom big power on everyone really concentrate on your form definitely we got three unique moves here hitting the total body with this one you’d be easier to find exit era easier to find a muscle group that this one isn’t working then didn’t aim all of them that it is this one is hitting your legs your core and your upper body all at the same time doing one side at a time again getting as many reps in as we can in a lot of time period good knowing this one for just ten more seconds and then we’re gonna switch sides big power on that snatch every time and five four three two one and zero all right switch it up opposite side now again weight back in the hips keep those feet flat on that deadlift make sure you’re not coming up on your toes bring that elbow up explosively on that snatch and then on that windmill go ahead and look up at that dumbbell as you’re performing on a nice straight line drive those hips out to the side keep your back straight core stays tight throughout all three moves really engage those abs in your core excellent work everybody keeping it up staying focus only the one side of this one today so I get through it and you can check it off your list you got it booth again on every one of those windmills really focused on driving those hips out to the side with a slight bend in the knee and looking up at that dumbbell you got it come on moving at a pace that you feel comfortable with pushing yourself right here guys let’s do this one for the last ten seconds almost there almost there keep it moving remember why you came here today what is it what’s your driving force and five four three two one and zero okay Jackson all right we need again just the one dumbbell for the next one and I’m actually gonna pull out my bench for this particular modification we’re gonna do a combo move again we’re gonna tricep kickback plus mule kick so my feet are shoulder width apart my dumbbells in one arm and I’m actually marrying the exact same movement that he’s doing but I’m putting my hand on the bench for support we’re bent over at a 45 degree angle I’m just gonna put my hand on my hip so at the same time bending only at the elbow we’re gonna perform a tricep kickback and a mule kick so bringing that heel up to the ceiling and squeezing our glute at the same time whoo take much on this one – feel it no it does not you’re gonna feel it on that front leg that’s balancing and feel it on that glute and hamstring of the leg that’s coming up don’t forget those triceps and you’re gonna be the new triceps keep that upper arm up and parallel to the ground the one that’s doing the kickback and only bend at the elbow no swinging that’s it nice and under control whoo and if you lose your balance a little bit that’s alright not about being perfect just about putting in the work excellent keep that core tight back stay straight on this one a lot of balance involved that’s right that core stabilization on this one you got it guys come on doing a lot of compound moves today getting a lot of work in in a short period of time come on keep it up keep it up we’re gonna switch sides here and five four three two one zero okay same position just switch into everything up all right then begin again squeeze in that tricep up at the top bring that heel up to the ceiling so it means we’re gonna have a bent knee on that leg that’s performing the mule kicking excellent core stays tight remembering to breathe that’s it don’t hold your breath you will regret it think about what brought you here today what is it this one’s working your hamstrings your glutes your core your quads your triceps all getting hit in this one single movement doing excellent keep it up not much left on this one let’s hit this one for last ten seconds oh come on what you got what you got put it out there and five four three two one zero goodness all right I’m gonna steal the bench for the next one yes not required you decide which move you’re gonna do I’m we’re gonna do it get either a goblet Bulgarian split squat or just a goblet split squat yep so again only one dumbbell needed for this one we’re gonna hold their dumbbell up top in a goblet position do hands up at the top I’m gonna place one foot back on the bench and I’m in the split squat stance and if you need to widen your base just a little bit to help keep your balance go ahead and do so both of us are gonna drop straight down till both knees at a 90 degree angle and then back up my version is a little bit tougher but they’re both tough yes they are you decide which one is right for you we’re gonna hit equal time on each leg remember don’t forget to breathe through the entire movement that’s it breathing in on the way down and exhaling on the way up always exhaling I’m the hardest part of the move nice and under control oh my glutes are on fire already we like it we’re feeling it has to tribe we hope you are too come on we’re right there with you work at your own pace don’t try to keep up with us sitting behind it going faster oh you mowing faster again whatever that is make this workout your own yeah excellent job everybody come on stick with it we’re gonna switch we’re gonna switch sides in five four three two one zero side now or I didn’t do it there we go all right now holding the weight in front like this and a goblet position it’s gonna put a little extra emphasis on our quads so be ready for it whoo again keeping good posture course and tight you got it guys you got it stay in tougher this exercise might be tough but you’re tougher that’s right sitting back again ideally getting both those knees until they’re close to a 90 degree angle and then coming back up we don’t want you to do is bounce that back knee off the ground keep it under control we also don’t want you to fall forward here try to keep your head up chest up as best as you can good point yeah again breathe it in on the way down out on the way up that’s hit this one four five four three two one zero right no no dumbbells need for the next one but you are gonna need your chair your bench whatever you have couch a lot of different things could work for this we’re gonna do a chair dip yes so I’m gonna do a little harder variation but he’s gonna do the classic version either way ever placing her hands with her fingers facing forward on the bench on our palms I’m gonna kick my legs out straight and I’m gonna have my knees bent here we’re gonna drop down until both elbows hit a 90-degree angle we’re gonna press back up now when I do mine I’m gonna press up and bring one knee up at the same time and I’m just gonna stay with the knees bent version and actually if you are not quite at the point where you’re doing the knee tuck like coach you can definitely just bring your legs out and keep the chair dips going again will give you plenty of modifications here to make this your own that’s right go ahead and do that knee tuck if you really want to get some extra ab working make it just that much harder whoa again ideally we’re coming down till those elbows hit about a 90-degree angle and then we’re pressing back up you’re not imagining the tricep burn that’s for sure it’s working especially after those tricep kickbacks that’s true whoo we’re feeling a two tribe come on come on burn so good burn so good we’re right there with you rep by Rep get to my own pace that’s it pushing yourself cuz nobody else can or will do it for you oh how many can you get come on keep it going keep it going fifteen seconds left move fifteen that’s it that’s it come on and you’re done with these push it push it we’re yeah has four tribal we’re yeah let’s go five four three two one zero all right move your bench or chair out of the way we’re gonna need both dumbbells for the next one we’re gonna move into an upper body move little combination move we’re going to press up with one arm and keep one dumbbell straight overhead with the second arm we’re gonna perform a reverse curl so go ahead and keep that wrist straight locked in get that elbow in nice and close to your body that opposite arm is just isometrically holding that dumbbell up overhead and we’re gonna go half and half on each side make sure your palm is facing forward the arm that’s up in the air well I guess to an item the reverse yeah and both of them exist curl as well yeah both grips are pronate keep that wrist straight and locked in we don’t want what we call spaghetti wrists where you’re letting that risco all loose want to make sure we keep that wrist in hand in a straight line with your lower arm feeling the forearms and biceps working on this one on that arm that’s moving that isometric on that shoulder just stabilizing keeping it overhead all right good keep a good base a little bend in your knees core stays tight and of course we’re breathin let’s go guys not much left on this side four five four three two zero now here’s the fun part let’s switch it up opposite side now that one that was just working is holding up overhead and then reverse curling with the opposite arm again trying your best to keep that elbow in nice and tight to your body you don’t want it flaring out to the side no swinging either we’re tight and engaged you got it really control both ends of the movement on this one you don’t want to use momentum to get that dumbbell up and then let it flat down and instead controlling the move you got it guys come on let’s go fighting through that burn you’re stronger than that burn right here right now let’s do it come on let’s hit this side for last 10 seconds come on stay tough stay tough let’s go five four three two one zero nice okay we’re gonna kick it up a notch with this next one but we only need one dumbbell for it so go to place that one dumbbell out in front of you we’re gonna do a little combination move I’m gonna go knee tuck which is a plyometric jump up working my knees up soft landing and I’m jumping down performing a Archer row and I am actually just doing a squat so you’re gonna see me come up I’m gonna go down into a squat come right back up squat down again step back into an archer row and we’re alternating hands here so you can tell one version is obviously much lower impact than the other you decide what’s right for you if you’re doing that and II took it really focus on landing softly and then that Archer row you’re turning both feet pivoting and pulling back on that elbow everything you got right here get as many repetitions as you can this is a tough one this is gonna separate those who really want it from those who just want to talk about it keep that core tight on that Arturo back stay straight come on let’s go keep the pace up keep the energy up how many can you get you got it you got it whoa yeah a sweet ride yeah feeling the burn on these legs we know it’s tough we’re right there with you come on fighting through yeah 15 seconds how money can you get pushing through pushing through oh I’m that row make sure you’re pulling back from the elbow on every rep come on let’s go five four three two one zero ah excellent we’re gonna move into a cool-down next okay allow your heart rate to come down slowly gain little mobility at the same time we’re gonna do a wall or door frame for the next one we’re gonna do a bent arm wall stretch let’s go and place that forearm on the wall they’re nice and close to the wall elbows bent at 90 and as you’re close go ahead and stretch and turn yourself away from the wall it’s gonna work your chest your shoulders open you up yeah you really got a hit today didn’t man with that workout they did well and they get head every day Jim it’s true how we’re spending the car sitting computer cut sitting down this is a great one to improve your posture just pull apart all these stretches we’re looking to get – well 85 90 % switch opposite side now looking to get – well 85 90 % of what you’re capable of you want to feel a good stretch but you don’t want to get to the point where you’re really feeling pain [Music] nice big deep breaths that’s it allow your breath to calm just take a minute here to be proud of what you’ve achieved so far today but we’re easy everybody be fit but they’re not so it makes you so special for showing up today four three two one zero all right this next one we’re gonna stay at the wall we’re gonna move into a wall slide great one for your your back and your lats and place both forearms on the wall and then we’re gonna press your arms into the wall as you slide them up and pull your body away and then back up slide the forearms up pull your body away and back every time getting a stretch in your back and in your lats and in your shoulders feel that stretch whoo this one’s tight on me today they’re working hard it’s important to treat your recovery just as important as you treat the rest of your training gotta prioritize it that’s it come on stick with it nice and controlled movements stay relaxed nice big deep breaths four five four three two one zero ha it’s a nice active stretch let’s hit the lower body next come on down to the floor place your legs out in front of you and sit down on your backside first we’re gonna focus on your hamstring so legs are out straight knees are down then straight down to the floor I’m gonna place both hands on your hips for this one we’re only gonna bend over at the hips as a hinge like you keep your back straight so it’s not here we’re trying to reach as far as possible but instead keeping your back straight come down as far as possible keep your head in line with your spine and it’s really gonna isolate those hamstrings in the back of your leg don’t allow your knees to come up keep them down just hinging at the hips shoulders stay back on this one retracted and hold that’s it nice big deep breaths I really feel those hamstrings stretching and I sold this one for five four three two one zero come on oh and relax rich alright next we’re gonna do us a little bit more of a lower back focus very similar but this time we’re gonna go ahead and reach and allow your back to arch and just get a full reach in what we don’t want to do is pull back on the toes just yet keep the toe straight he saw me well that’s coming next and just get a full stretch bring that head down full reach again keep those knees square knees flush to the floor big reach nice deep breath excellent work and if you can’t quite get as far as we are today that’s okay and if you’re much further that’s cool to just make it your own four five four three two one come back up okay we got one last one here with this position we’re gonna move into our calf stretch now so go ahead and pull those toes back and Johann you can reach to the toes and pull them back and you may just need to pull them back and you’ll feel enough of the calf stretch does not have to reach out and if you can’t reach him and you’re just like this that’s okay just at the same time reach as far as you can while pulling back on your toes so if you’re just right here that’s okay too you can keep those knees down don’t let them up but if you can reach those feet gonna really pull back on those toes making those calves stretch beat those calves up and this workout today so the leaks that we can do is loosen them up a little bit show them a little of that’s it little TLC hold this one for five four three two one zero excellent alright last one we’re gonna finish up with a sprinter quad stretch so that quad quadricep is that thigh muscle in front I’m gonna pull one leg back and I’m gonna pull mine out to the side and Claudia’s gonna pull hers underneath her we decide which is more Pro for you and then we’re gonna lean back so I’m just gonna lean back on my forearms you could also lean back to here or you could lie all the way back you decide which one is appropriate for you and your fitness level I’m not gonna lie back today I’m just gonna hang out right here on my forearms my quads are tight today zero man we’ve been working hard we had a hike a few days ago and I don’t think my quads have quite recovered yet we we bought a new hiking backpack we put our two-year-old daughter in the back of it so I carried her for miles Mike Wiseman claims yeah that’s true yeah it was pretty rigorous all right leaning back and let’s just hold this 1 4 3 2 1 0 that’s it come on up and back here we go last one and you might find that one leg is lighter or I’m sorry looser or tighter than the other totally calm and don’t let that get you worried freak you out that’s right it’s pretty common nice big deep breaths here my left ones always usually more tight last few seconds here 4 5 4 3 2 1 and 0 that’s it everybody give yourself a round of applause Wow let’s see if I can stand up yep legs are still working here go no no you can hang out we have to stand so you know it is what it is thank you so much for working out with us today if you enjoyed this workout and you’ve been seeing some results working out this for a while we’d encourage you to please go check out our patreon page we can find out more about how you can support our mission of keeping these great workouts free and if you enjoyed this workout routine with us today we ask that you give it a big thumbs up and hit that red subscribe button so that you never miss another brand new workout from house fit make sure to check out has fit calm or if hundreds of free workouts free meal plans and our free complete fitness programs and if you are on Facebook Twitter snapchat Instagram we’re there come find Hospit and connect with us again thank you so much for working through with us today it’s our privilege to join you I’m Kozak and I’m Claudia and we will see you at your next workout

hey everybody it’s your personal trainer coach Kozak and I’m Claudia and this is a full body hit workout with weights while we will be providing easier modifications this is not a beginner workout if you are a true beginner we recommend that you check out one of our beginner routines this routine requires a pair of dumbbells and the weight that you choose will be completely dependent on your fitness level you will also want to have either a bench or chair handy for a few of the movements if you’re ready to go let’s get into it [Music] you [Music] alright let’s get started with a warm-up we’re going to do an overhead reach plus knee raise so at the same time we’re going to reach up with both arms and bring up opposite alternating me get a nice full reach up overhead go to test that flexibility and mobility at the same time and ideally we’re bringing that knee up until it’s parallel to the ground focusing on breathing throughout today’s workout and the warm-up and the purpose of this warm-up is just to get your heart rate up increase your overall body temperature and gain a little extra mobility at the same time we’re not going to count any reps during this so we just encourage you to move at your own pace just remember this is the warmup not the actual workout so no need to push it too hard yet there’ll be plenty of time for that coming up yeah make sure to breathe get that full extension overhead stretching out those shoulders engage those abs to bring that knee up on every rep let’s go ahead and keep this one up for five four three two one zero alright we’re going to head to the floor for the next one we’re going to move into a kneeling diagonal chop so on one knee we’re going to reach to the same side of that knee that’s in front and then we’re going to chop up and across this one’s going to give you a little bit of thoracic spine mobility loosening up that spine that core getting there ready for this work we got coming up also this one’s good to warm up your hip flexors and quads this one move is hitting multiple body parts making sure to actually rotate with your core to the left all the way up and to the right and not just moving your arms back and forth side to side good keep breathing keep moving we’re going to switch sides on this one and five four three two one zero opposite side now right into it all right again starting at that that front leg and then going up and across Big O chop and as you get into this one you should notice your mobility improving from rep to rep as you do get loosened up whoo I feel it we feel it guys it was just the warmup we’re going to feel it today I promise you that it’s I’m not going to tell you it’s going to be easy but it will be worth it good moving at a pace that you feel comfortable with here four five four three two one zero all right we’re going to move into Sand the floor we’re going to move into a little yoga inspired move we’re going to go back and forth between the downward dog to an upward facing dog so let’s go and come up into a high plank position then bring your hips back stretching off those shoulders head back really dry those hips and do a downward facing dog and then we’re going to reverse it come forward bring those hips down head up chin up and stretch into an upward facing dog from that stretch in your abdominals quads and hip flexors and then now let’s move it back into the downward facing dog again on this one spewing your body getting a little more loosened up with every rep all right back to that upward facing dog drive those hips back down it’s a great one to go ahead and improve the mobility and your posterior chain and then your spine and one more time back to that downward facing dog driving those hips back like somebody’s pulling back on your glutes stretching out those shoulders at the same time alright one last upward facing dog back up its to the ground notice of staying on my balls my feet on this one chin up and three two one zero all right so come on up to our feet we’re going to get our heart rate up with this last one we’re going to a run in place plus arm crossover loosening up your shoulders in your chest at the same time staying light and on the balls of our feet I like you to alternate which arm is on top on this arm crossover again depending on your flexibility you may or may not be able to cross as quite as much as we are and that’s alright we encourage you to make this workout your own making sure to breathe you can how hold your breath gotta get into the good habit of breathing throughout it’s a good time in the routine here just warm up to start thinking about what brought you here today what is it that motivates you what made you click on this video and start this workout today whatever the answer to that question is it can be the same thing that get you through to the end so keep it in your mind throughout today’s routine you got it hot feet hot feet nice and light on the balls of your feet little bend in those knees and five four three two one zero that’s it I’m ready to go I’m one warm up complete let’s get into the workout we only need one dumbbell for the very first one alright we’re going to do a compound-complex move it’s three and one so let’s go over together feet are a little wider than shoulder-width apart first going to perform a deadlifts we’re going to break at those hips then bend the knees at the dumbbell falls between our legs stand up squeeze the glutes at the top now break it the hips weight back in the hips and we’re going to do a snatch from the hang elbow comes high explosively up overhead lastly we’re going to point your toes on a 45 degree angle and then we’re going to bend over perform a windmill driving that hip out to the side go over together repeat so deadlift snatch windmill boom and we’re going to repeat this sequence so you’re moving at a pace that you feel comfortable with you need to increase the way we need to decrease the way whatever it is you need to do make this work for you again not counting any repetitions so it’s all about moving at a pace you feel comfortable with and pushing yourself on this deadlift really driving those hips back weight back in the hips and on that Snatcher bring that elbow up liquor zipping up a jacket and then lastly performing that windmill boom big power on everyone really concentrate on your form definitely we got three unique moves here hitting the total body with this one you’d be easier to find exit era easier to find a muscle group that this one isn’t working then to name all of them that it is this one is hitting your legs your core and your upper body all at the same time doing one side at a time again getting as many reps in as we can in a lot of time period good now in this one for just ten more seconds and then we’re going to switch sides big power on that snatch every time and five four three two one and zero all right switch it up opposite side now again weight back in the hips keep those feet flat on that deadlift make sure you’re not coming up on your toes bring that elbow up explosively on that snatch and then on that windmill go ahead and look up at that dumbbell as you’re performing on a nice straight line drive those hips out to the side keep your back straight core stays tight throughout all three moves really engage those ABS in your core excellent work everybody keeping it up staying focused only the one side of this one today so get through it and you can check it off your list you got it boot again on every one of those windmills really focus on driving those hips out to the side with a slight bend in the knee and looking up at that dumbbell you got it come on moving at a pace that you feel comfortable with pushing yourself right here guys let’s do this one for last 10 seconds almost there almost there keep it moving remember why you came here today what is it what’s your driving force and five four three two one and zero goodbye son art we need again just the one dumbbell for the next one and I’m actually going to pull out my bench for this particular modification we’re going to do a combo move again we’re going tricep kickback plus mule kick so my feet are shoulder-width apart my dumbbells in one arm and I’m actually marrying the exact same movement that he’s doing but I’m putting my hand on the bench for support we’re bent over at a 45 degree angle I’m just going to put my hand on my hip so at the same time bending only at the elbow we’re going to perform a tricep kickback and a mule kick so bringing that heel up to the ceiling and squeezing our glute at the same time whoo I’m going to take much on this one the feel is no it does not you’re going to feel it on that front leg that’s balancing and feel it on that glute and hamstring of the leg that’s coming up don’t forget those tracks and you’re going to feel it in your triceps keep that upper arm up and parallel to the ground the one that’s doing the kickback and only bend at the elbow no swinging that’s it nice and under control hoop and if you lose your balance a little bit that’s alright not about being perfect just about putting in the work excellent keep that core tight back stays straight on this one a lot of balance involved right a core stabilization on this one you got it guys come on doing a lot of compound moves today getting a lot of work in in a short period of time come on keep it up keep it up we’re going to switch sides here and five four three two one zero okay same position just switch into everything up all right then begin again squeeze and that tricep up at the top bring that heel up to the ceiling something we’re gonna have a bent knee that leg that’s performing the mule kick it actually core stays tight remembering to breathe that’s it don’t hold your breath you will regret it about what brought you here today what is it this one’s working your hamstrings your glutes your cool or your quads your triceps all getting hit in this one single movement doin excellent keep it up not much left on this one let’s hit this one for last ten seconds oh come on what you got what you got put it out there and five four three two one zero oh my goodness alright I’m gonna steal the bench for the next one yeah not required you decide which move you’re gonna do I’m going to do it get either goblet Bulgarian split squat or just a goblet split squat yep so again only one dumbbell needed for this one we’re going to hold our dumbbell up top in X goblet position two hands up at the top I’m going to place one foot back on the bench and I’m in the split squat stance and if you need to widen your base just a little bit to help keep your balance go ahead and do so both of us are going to drop straight down so both knees at a 90 degree angle and then back up that guy’s well my version is a little bit tougher but they’re both tough yes they are you decide which one is right for you we’re going to equal time on each leg yep don’t remember don’t remember don’t forget to breathe through the entire movement that’s it breathing in on the way down and exhaling on the way up always exhaling on the hardest part of the move nice and under control oh my glute they’re on fire already we like it we’re feeling it hence the tribe we hope you are too come on we’re right there with you work at your own pace don’t try to keep up with us sitting back you going panting oh you might want faster again whatever that is make this workout your own actually my job everybody come on stick with it harder this week looking to switch sides in five four three two-one-zero cool aside now for I didn’t do it and we go alright now holding the weight in front like this in a goblet position it’s going to put a little extra emphasis on our quads so be ready for whoo again keeping good posture coarse and tight you got it guys you got it stand tough exercise might be tough but you’re tougher right sitting back again ideally getting both those knees until they’re close to a 90-degree angle and then coming back up we don’t want you to do is bounce that back knee off the ground keep it under control we also don’t want you to fall forward here try to keep your head up chest up as best as you can good point yeah again breathing in on the way down out on the way up that’s it this one four five four three two one zero whoo okay now no dumbbell leave the next one we are going to need your chair your bench whatever you have couch a lot of different things could work for this we’re gonna do a chair dip yes so I’m going to do a little harder variation but he’s going to do the classic version either way ever placing her hands with her fingers facing forward on the back on our palms I’m going to kick my legs out straight and I’m going to have my knees bent here we’re gonna drop down into both elbows at a 90 degree angle we’re going to press back up now when I do mine I’m going to press up and bring one knee up at the same time and I’m just going to stay with the knees bent version and actually if you are not quite at the point where you’re doing the knee type like coach you can definitely just bring your legs out and keep the chair dips going again will give you plenty of modifications here to make this your own that’s right go ahead and do that knee tuck if you really want to get some extra ab work in make it just that much harder whoa again why do we’re coming down to those elbows hit about a ninety degree angle and then we’re pressing back up you’re not imagining the tricep burn that’s for sure who’s working especially after those tricep kickbacks that’s true whoo we’re feeling a to tried come on come on burn so good burn so good we’re right there with you rep by Rep get to my own pace that’s it pushing yourself cuz nobody else can or will do it for you oh how many can you get come on keep it going keep it going fifteen seconds a las pumas fifteen that’s it that’s it come on then you’re done with E who should push it where ya heads for tribal war yeah let’s go five four three two one zero all right move your bench or chair out of the way we’re going to need both dumbbells for the next one we’re going to move into an upper body move little combination move we’re going to press up with one arm and keep one dumbbell straight overhead with the second arm we’re going to perform a reverse curl so go ahead and keep that wrist straight locked in to that elbow in nice and close to your body that opposite arm is just isometrically holding that dumbbell up overhead and we’re going to go half and half on each side make sure your palm is facing forward the arm that’s up in the air well I guess to a knight in the reverse way on both of them exactly well yeah both grips are pronate get that wrist straight and locked in we don’t want what we call spaghetti wrists where you’re letting that risco all loose want to make sure we keep that wrists in hand in a straight line with your lower arm low until the burn on this one feel in the forearms and biceps working on this one on that arm that’s moving nice and metric on that shoulder just stabilizing keeping it overhead all right good keep a good base a little bend in your knees core stays tight of course we’re breathing let’s go guys not much left on this side four five four three two one zero now here’s the fun part let’s switch it up opposite side now that one that was just working is holding up overhead and then reverse curling with the opposite arm again try your best to keep that elbow in nice and tight to your body you don’t want it flaring out to the side no swinging either yeah we’re tight and engaged you got it really control both ends of the movement on this one you don’t want to use momentum to get that dumbbell up and then let it flat down and instead controlling the move you gotta guys come on let’s go fighting through that burn you’re stronger than that burn right here right now let’s do it come on let’s hit this side for the last 10 seconds come on stay tough stay tough let’s go five four three two one zero nice okay we’re going to kick it up a notch with this next one but we only need one dumbbell for it so going to place that one dumbbell out in front of you we’re going to do a little combination move I’m going to go meet up which is a plyometric jump up looking my knees up soft landing and I’m jumping down performing a Archer row and I am actually just doing a squat so you’re going to see me come up I’m going to go down into a squat come right back up squat down again step back into an archer row we’re alternating hands here so you can tell one version is obviously much lower impact than the other you decide what’s right for you if you’re doing that knee token really focus on landing softly and then that Archer row you’re turning both feet pivoting and pulling back on that elbow everything you got right here get as many repetitions as you can this is a tough one this is going to separate those who really want it from those who just want to talk about it core tight on that are to roll back stay straight come on let’s go keep the pace up keep the energy up how many can you get you got it you got it oh yeah hands me try boy ya feelin the burn on these legs we know it’s tough we’re right there with you come on fighting through yeah fifteen seconds how many can you get pushing through pushing through I’m a TRO make sure you’re pulling back from the elbow on every rep come on let’s go five four three one nine two one zero aha excellent we’re going to need just that one dumbbell again for the next one okay all right so I’m going to show you my variation I’m going to go at kneeling curl so step one leg back reach down and as I step up I’m going to curl and then perform a rotational prize and I’m actually going to leave a Neil out go into a curl and straight up into that rotational press you decide it’s this additional meal appropriate for you or not trying to catch my breath after that last move it definitely did get your heart rate up got mine up as well so I’m stepping back dropping both knees to a 90-degree angle and then we’re performing a hammer curl keeping that all facing in on the curl and then rotate as you press straight up straight up not in front of you straight up and you probably guessed it by now we’re going to perform equal to time on each side oh yeah this one’s working your lower body your core your shoulders biceps forearms all getting hit on this one how many can you get in that’s it the name of the game you versus you right here everybody not competing with us competing with the you who couldn’t do it yesterday right let’s hit it come on let’s switch sides in five four three two one zero opposite side now right into it try to really eliminate that downtime getting a lot of work in in a short period of time today I mean a core nice and tight on the rotation on the curl remembering to breathe that’s it come on keep it working guys that time of the workout its are kidding tougher you really gotta focus on what brought you here today what is it what are your goals what are you trying to get stronger gain muscle lose fat just get more fit whatever it is keep up with your children your grandchildren right life whew comes at your heart and back we want to be ready for it come on keep it moving right there with you right you’re not alone to this workout not much left everybody come on grind through on this one only the one set of these today four five four three two one zero all right we need that only that one dumbbell again right for the next one we’re moving to the floor we’re going to get into a high plank position I’m going to be up on my feet and I’m going to be doing it from my knees backs are straight core is tight now we’re going to that one dumbbell pull back and perform an isometric hold isometric row home back from the elbow trying our best to keep our shoulders Square to the ground whoo hard to breathe and talk that’s right in this one I know and don’t hold your breath whatever you do you’re probably not talking right now but keep your core tight back and a straight really squeeze that upper back as well as you pull that dumbbell back this one’s working your core you’re whoo hey everything our little shitty shoulders it’s all working right here come on hang tough everybody and it was just a isometric hold but it catches up to you fast you start up top and you need to move your knees feel free to do so make it your own we’re going to switch sides in five four three two one zero opposite side not coming down in between just keep it up the corn gauge you got it you got it right here whoo go to your happy place on this one yeah you took the words right out of my mouth Claudia that’s it so that happy place whatever it is okay Sonic get away from here breathe that quartzite back stays straight come on you could do this all day not the kontakion you’re unstoppable right here I know it’s tough to get started but once we’re in it we’re unstoppable right here come on hold tight hold tight give me ten more seconds that’s it you got it you got ten seconds you can do anything we can come on that’s it five four three two one zero all right we’re going to be back up on our feet for the next one we’re going to need both dumbbells we’re doing a pause squat variation so for you two shoulders apart dumbbells are in the outside of her legs first we’re going to break at the hips and then bend at the knees coming down into our thighs are parallel to the ground head up chest up now we’re going to pause now I’m going to jump and I’m actually not going to jump and I’m just going to go right back into the slot and pause so you decide if you want to do the squat jump variation or just the dumbbell squat plus-plus pause either way they’re both killers no focusing on it for doing the jump really focus on nice soft landings put that weight back in your hips on both variations keeping those knees out don’t allow them to collapse in so it’s gonna burn those legs out I feel it you got to be tougher than that burn right here got to remember where that burns coming from that’s just that lactic acid in your legs just that muscle fuel but your muscles use you don’t have to listen to that that burning nerve response just got a push past it come on you got it right here nice one 1001 at the bottom every time almost there not much left and five four three two one zero Who am I can you shake those legs out might be like jello all right dumbbells for the next one we’re going to do a push up variation next that’s right so if you have that bed your chair get it back out I’m going to do mine from the floor cloudy’s doin herzman incline you decide what is right for you doing a full range of motion push up to those elbows reach to 90 degrees back up now we’re going to do a Y raise on one arm back into the push-up Y raised on the alternate arm so I decide back and forth whoo keep that core tight back stays straight nice full range of motion don’t rush it on this one and if you have in trouble doing these from the ground get something like a like a bench a chair a couch a counter counter a wall so many options the higher up the tool or implement you use the easier it will be just keep moving don’t stop come on let’s go right here don’t quit when it hurts stop when you’re done come on a little bit better every repetition and why raise we’ll just bringing that arm up and out on a 45 degree angle with the thumb up core tight back straight shoulders stay parallel to the ground come on let’s go what do you got right here whoo move it to yourself not to me not to Claudia you versus you you’re worth it right here come on come on come on come on let’s go five four three two one zero actually I couldn’t shake those arms out whoo we’re going to need just one dumbbell okay for the next one we’re going to move into a dumbbell diagonal chop so two hands on the outside of that dumbbell feet are shoulder-width apart and your knees break your hips reach to one side chop up and across reach down chop up and across you want with that outside foot give a little pivot as you come up up to you full range of motion that power is coming up and across your body excellent very functional move here just bringing those gifts but not a full squad you want you can do a squat or a full squat you want to add some extra resistance but it’s not necessary come on keep fighting right there with you everybody that’s right oh yeah has four tries come on keep the energy we’re hurting just like you are and not alone let’s switch sides and five four three two one zero I’m looking I say move am beginning boom big power as we chop across using your legs your core shoulders all working together synergistically to make this move happen come on straight up overhead big power your powerhouse power factory right here one rep in another you can’t be stopped come on can’t stop won’t stop that’s right every repetition is getting you just that much closer to your goal and five four three two one zero oh goodness good one all right keep just that one dumbbell for the next one do a side lunge combination exercise I’m going to do the sidelines with one foot elevated and I’m actually just going to step out into the side lunge so again you decide which one is right for you whereas we come down we’re going to reach across that outside leg come up pull up on that elbow into it upright row flip it over and press that’s one repeat down reach across up pull up flip over press do you got it right there getting into it again you decide which variation is right for you there’s no easier variation here we got hard and harder that’s right that core tight back stays straight throughout the whole move keep that form nice and clean that’s right focus on form and another total body move here working everything from here quads hamstrings lower back your traps upper back triceps shoulders abs I don’t know if I missed anything but and a lot on this one all right stay focused on the move here you got it not much left on this side yes focus on the move you don’t do a little blunder like I just yeah what’s not about being perfect right just about putting in the work here four five four three two one zero work flipping over the other side now our switch inside anybody because like a little room here thank you appreciate it all right if you’re ready let’s go over I didn’t do it you got it by now pushing the pace remember what brought you here today to begin with staying focused on that’s right focus on that goal not the discomfort that you’re feeling right now motion passes temporary don’t meant on your fitness is 100% mental as you’re coming up use that power who from your legs to help pull that dumbbell up like that there we go is better breathe come down ideally until that thigh gets to about parallel to the ground right back up you got it come on come on come on we told you this wasn’t a beginner workout there but to your credit you’re here you’re still fighting they’re still alive you’re still breathing come on keep it moving no quit in you no quit in you you’re a fighter not a quitter let’s see it here four five four three two one zero shake those legs loosen it Lou we need just that one dumbbell again for the next one we’re moving to the floor we’re going to do another high plank row variation so I’m going to come into all fours here on my feet and I’m going to be on my knees again as you see you decide which one is right for you only place that dumbbell out in front of you now from this extended position we’re pull back from the elbow and roll back out in front of you hood so then extended high plank roller so every time you got extend reach that core tight obviously this isn’t all about that row but it’s just important keep that core tight that straight and keep the body stable every rep is pulling back from that elbow but you got a string attached to that over ruing you’re definitely going to feel it staying under control not using momentum don’t just throw the dumbbell back place it back gently switch inside it five four three two one opposite side stay up come on now down time right into it right here come on button to the end everybody fighting to the end you got reaching out in front every time it’s a slight bend in the elbow of that arm that’s holding you up core stays tight back is straight and do not give up no come on let’s go right here remember it’s not how bad you want it so how hard you want to work for it every rep you’re putting in that work right here no quit in you let’s see let’s see come on hold tight hold tight four five four three two one 0ne laughs all right we’re back up on your feet for the next one we’re going to need both dumbbells oh we’re going to finish off your lower body with this next one looks a couple of reverses lunge variation I’m going to start by getting low the now-famous low position I’m going to step back drop both knees to a ninety then come back up and I’m just gonna do a reverse lunge and come right back up so just a good ol reverse lunge on this side and she’s coming all the way back up in between repetitions where I’m maintaining this low isometric position not giving my legs any break in between again you decide which one is right for you right now you might start with one and switch to the other whatever it is we encourage you to make it your own right or you can do coach’s version and maybe lose your dumbbells hey all I never that’s also an option whatever works for you whatever you do keep moving don’t stop come on right here right now this is it whoo come on prove it to yourself how strong you are right here right now exceeding your own expectations that’s what it’s about right here come on get a little better than you were yesterday right I want to read comments about how you finished it and you didn’t think that you were going to make it that’s it push through but that you did it anyway prove it to yourself let’s go ten seconds almost there fight through that burn cool yeah right there with you has to drive right there with you five four three two one zero we need both dumbbells moving to the floor lying down okay on their back we’re going to do a hollow body position Siamese we’re going to tuck your chin get your shoulder blades up off the ground now I’m gonna have my leg straight and I’m actually going to have my knees bent now we’re going to pull them up perform a fly keeping a slight bend in those elbows squeeze your chest then stretch your chest you decide which variation is right for you but he the way you want to have that lower back glued to the ground it should be no arch and your lower back and if you can’t get that lower back down but make sure that chin is tucked and a little hill to heart can bend those knees and we’ll make it just easy enough for you to do it come on still a challenge I want you to go ahead and keep breathing through this entire movement that’s it don’t stop you got it right here right there with you right there with your rep by Rep come on slightly along with you let’s go to do abs tight don’t let them down don’t let them down you got to you can bend the knees but don’t quit nope keep moving that’s it we’re almost there play through guys play through it little fighter not a quitter let’s go ten more seconds on this one almost there come on come on hold up hold up five four three two one zero who both dumbbell to the side we’re finishing off with a wide mountain climber coming up into a high plank position but only gonna have a wide grip with their hands fingers are out to the side hands are out wider than shoulder-width now I’m going to perform a traditional mountain climber and I’m going to do steps up and right back down decide which variation is right for you that core tight back stays straight don’t stop moving this is it right here finish you off that’s it everything you got no holding back come on let’s go you versus you don’t save anything in that tank come on keep it up keep it up you can make it through this you can make it through anything life has a throw edge think about how good you’re gonna feel when there’s workouts all done rude let’s go well proud you’re going to be that you finished it no matter what else the rest of your day brings is gonna be proud that this workout is done and you hung in there to the end there’s a little stronger every day guys right there with you have to try come on let’s go try working together working together let’s go ten seconds that’s it that’s it come on you got it you got it four five four three two one zero Kulu you made it sure you made a Claudia you made it God maximal work you know I’m mad when I got a little split going on aah no joke she never had our good I’m the sweating machine well we’re gonna move into a cool-down next okay allow your heart rate to come down slowly gain little mobility at the same time we’re going to need a wall or door frame for the next one we’re going to do a bent arm wall stretch let’s go and place that forearm on the wall there nice and close to the wall elbows bent at 90 and as you’re close go ahead and stretch and turn yourself away from the wall it’s going to work your chest shoulders open you up yeah he really got hit today didn’t mean with that workout yeah well and they get head every day to make sure how we’re spending the car sitting computer cut sitting down this is a great one to improve your posture just pull apart all these stretches we’re looking to get – well 85 90 % switch opposite side now looking to get to about 85 90 percent of what you’re capable of you want to feel good stretch but you don’t want to get the point where you’re really feeling pain nice big deep breath I took lie your breath to calm take a minute here to be proud of what you’ve achieved so far today there were easy everybody be fit but they’re not so it makes you so special for showing up today four three two one zero all right this next one we’re going to stay at the wall we’re going to move into a wall slide great one for your your back in your lats and place both forearms on the wall and then we’re going to press your arms into the wall as you slide them up and pull your body away and then back up slide the forearms up pull your body away and back every time getting the stretch in your back and in your lats and in your shoulders feel that stretch whoo this one’s tight on me today move move then working hard it’s important to treat your recovery just as important as you treat the rest of your training I got prioritizes that’s it come on stick with it nice and controlled movement and relaxed nice big deep breath four five four three two one zero hot a nice active stretch let’s hit the lower body next come on down to the floor place your legs out in front of you and sit down on your backside first we’re going to focus on your hamstrings so legs are out straight knees are down then straight down to the floor and place both hands on your hips for this one we’re only going to bend over at the hips as a hinge so it keeps keep your back straight so it’s not here we’re trying to reach as far as possible but instead keeping your back straight come down as far as possible keeping your head in line with your spine and it’s really going to isolate those hamstrings in the back of your leg don’t all your knees that come up keep them down just hinging at the hips shoulders stay back on this one retract it and hold that’s it nice big deep breaths really feel those hamstring stretching and I told this one four five four three two one zero come on I’m going relax all right next we’re going to do us a little bit more of a lower back focus very similar this time we’re going to go ahead and reach and allow your back to arch and just get a full reach in where we don’t want to is pull back on the toes just yet you can take the toe straight he saw me well it’s coming next and just get a full stretch bring that head down full reach again keep those knees square knees flush to the floor reach nice deep breath and excellent work if you can’t quite quite get as far as we are today that’s okay and if you much further that’s cool to just make it your own four five four three two one come back up okay we’ve got one last one here well with this position we’re going to move into our calf stretch now so go ahead and pull those toes back and roll on you can reach to the toes and pull them back and you may just need to pull back and you’ll feel enough of the calf stretc to not have to reach out and if you can’t reach them and you’re just like this that’s okay just at the same time reach as far as you can while pulling back on your toes so if you’re just right here that’s okay too you can keep those knees down don’t let them up but if you can reach those feet going really pull back on those toes making those calves stretch beat those calves up and this workout today so the least that we can do is loosen them up a little bit show them a little out that’s it little TLC hold this one for five four three two one zero excellent alright last one we’re going to finish up with a sprinter quad stretch so that quadricep is that thigh muscle in front I’m going to pull one leg back and I’m going to pull mine out to the side and Claudia is going to pull hers underneath her misai which is more appropriate for you and then we’re going to lean back so I’m just going to lean back to my forearms you could also lean back to here or you could lie all the way back you decide which one is appropriate for you and your fitness level I’m not going to lie back today I’m just going to hang out right here on my forearms my quads are tight today see where I’m at we’ve been working hard we had a hike a few days ago and I don’t think my quads have quite recovered yet we died we bought a new hiking backpack we put our two-year-old daughter in the back of it so I carried her for miles my closet overcut miles at an incline yes that’s true yeah it was pretty rigorous leaning back and let’s just hold this one four three two one zero that’s it come on up and back here we go last one and you might find that one leg is lighter or I’m sorry looser or tighter than the other totally calm and don’t let that did you worry I let that freak you out that’s right it’s pretty common nice big deep breaths here my left ones always usually more tight [Music] last few seconds here four five four three two one and zero that’s it everybody give yourself a round of applause you man on the back let’s see if I can stand up yep legs are still working here going down obligated to stand no you can hang out we have to stand so you know this is what it is thank you so much for working out with us today if you enjoyed this workout and you’ve been seeing some results working out with us for a while we’d encourage you to please go check out our patreon page we can find out more about how you can support our mission of keeping these great workouts free and if you enjoyed this workout routine with us today we ask that you give it a big thumbs up and hit that red subscribe button so that you never miss another brand new workout from Hospit make sure to check out has fit calm or if hundreds of free workouts free meal plans and our free complete fitness programs and if you are on Facebook Twitter snapchat Instagram we’re there come find Hospit and connect with us again thank you so much for working through with us today our privilege to join you I’m coach Kozak and Claudia and we will see you at your next workout