We dare you to try this routine and not finish swimming in a pool of sweat! This tabata hiit workout for fat loss only requires a pair of dumbbells and it’s great for both men and women. Use this routine to gain strength, improve endurance, and torch fat! You’ll perform 4 back-to-back rounds of each exercise with each round including 20 seconds of work followed by 10 seconds of rest.
Tabata HIIT Workout for Fat Loss + Abs
Part 1: Warm Up One Arm Reach and Knee Raise Pull the Rope Straight Kick + Twist
Part 2: HIIT Tabata Workout Squat + Row V Sit Fly / Feet on Floor Staggered Overhead Skiers / Parallel Skiers One Arm Press + Side Lunge / + Lateral Squat Piston Push Pull One Leg Iso Hip Up + Chest Press / Two Legs Archer Plank Row + Press / from Knees Reverse Lunge + Twist + Halo Reverse Curl + Knee Raise Front Squat + Rotational Press Bear Plank Reach Through Fly / from Knees Dumbbell Earthquake Dumbbell Hold Leg Raise / Knee Raise Staggered Push Up / from Knees One Leg Wall Sit / Wall Sit
Part 3: Abs High Plank Extensions / Arm Extension Frog Tuck / from Upright High Plank Walk Out / from Knees Flutter Kicks / Knees Bent
Part 4: Cool Down Wall Overhead Lat and Trap Stretch 90-90 / Pigeon Cat / Cow Posterior Shoulder Stretch from Fours
hey everybody it’s your personal trainer coach Kozak and I’m Claudia and this is a full body to bata workout with dumbbells this workout is divided up into four parts in part one we’re going to get you started with an I warm up and in part two we’re going to do our Tabata workout we’re going to go for back-to-back rounds of each exercise that’s 20 seconds of work followed by ten seconds of rest part three is going to be all about those ABS and we’re going to finish you off with a nice cool down while we will be providing some easier modifications for today’s workout this is not a beginner routine oh if you are in fact a true beginner we’d recommend that you check out one of our beginner workouts the only equipment required for today’s workout is a pair of dumbbells and the weight that you choose will be completely dependent on your fitness level all right if you’re ready to get started let’s do you [Music] let’s get this thing started we’re going to start with a warm-up the first one we’re going to do is going to be a one-arm reach and mirre so opposite side arm and knee both come up at the same time reach up nice and high pull that knee up using your abdomen and core so throughout the course of today’s workout it’s all going to be about time we’re not going to count any reps when we get this workout started you’re just going to be performing as many reps as you can in allotted time period and throughout this warm-up go ahead and keep in mind that this is just to increase your overall body temperature and warm up those muscles and joints so go ahead and take it easy on this warmup we don’t want you to know don’t do that say some save is say to run for this workout because you’re going to need it nice and light touches as you bring that foot down to the ground making sure to breathe you got it let’s do this one four five four three two one and zero next we’re going to move into a pull the rope Peter shoulder-width apart bend over on a 45 degree angle weight back in your hips try to reach out and pull back from your elbows just like you’re pulling a rope this one’s great to work loosen up that upper body shoulders back lats can get your legs warmed up a little bit just maintaining this position keep your weight back in your hips get a full range of motion big reach out in front and then pull all the way back from those elbows so don’t pull back from your hands but instead we’re pulling back from those elbows good again moving at your own pace to be so important throughout today’s workout to really just make this workout your own you don’t lower the weight increase the weight whatever you need to do make sure to breathe let’s do this one for just ten more seconds you got it four five four three two one zero good all right last one the warm-up we’re going to do a straight leg kick and twist so hands are out parallel to the ground bring up opposite side leg try about to keep that leg straight kick and twist into it if you can’t quite get your leg up as high as we are no big deal do the best you can or you can even just do your knee if you feel more comfortable doing so got some great to loosen up that posterior chain your hamstrings your glutes as well as your back good again making sure to focus on that breathing and moving add a warm-up pace good let’s just do this one for 10 more seconds trying to keep your balance here for five four three two one and zero warm-up is done it’s you guys Showtime we need just one dumbbell for the first exercise you’re going to do a combo move we’re into a squat plus row feed your shoulder width apart and put that weight back in your hips and we’re going to pull back from the elbow we’re going to 20 seconds you’re going to get as many reps in as you can in a lot of time period choose the weights that’s appropriate for you we’re starting in three two one hit it all the way down until those hips get to parallel to the ground then pull back from that elbow good keep those shoulders square core stays tight we’re going to split Sue’s round on each arm but your legs get to work and all the four round and three two one break alright switching hands I’m going to warn you right now these ten second time or ten second break periods are gonna go by fast starting in two one let’s go see told you folder into motion sit down get those hips nice and low keep your feet flat on the ground don’t want to come over come up onto your toes good posture try to keep your head in a neutral position in three two one and break good all right again ten-second rash check out those legs we’re getting right into this if you didn’t notice and begin all right let’s hit it again how many can you get throughout the course of today’s workout it’s you versus you just pushing yourself nobody else can do it for you what do you got right here come on put it out there guys me at five seconds good good good go go go go two one zero all right three down one to go Frank shit those legs out here we are in three two one zero right in go come on what you got last set of these put it all out there guys pull back from that elbow keep your core tight again at any point in today’s workout you need to change up your weight go heavier go lighter we encourage you to do so don’t feel like you need to use the same weight the whole time two one and break done with that one okay we need both dumbbell to the next one it’s going to be performed on the ground we’re going to do a v-sit fly I’m going to have my feet up clouds going to have her feet on the ground you side which one is right for you we’re going to lean back on a 45 degree angle a little bend in those elbows stretch that chest and then squeeze that chest keeping those ABS nice and tight let’s get started here in three two one hit it can this many flies in as you can whoop and again trying your best to keep that back on a 45 degree angle so if you’re not feeling it your abs on this one that basically means you’re not far enough back three keep that core eight to one break alright that’s one down three to go so that stretch in your chest on this all right starting again and two one begin hit it you got it as this workout gets tough today it’s going to be super important for you to focus on what brought you here today to begin with whatever it is it drives you what motivates you what’s your goal what’s your purpose be thinking about it every rep in three two one break alright not whoo halfway to down two to go play a point that’s right AB suppose arm abs are going to feel it on the starting in now actually Oh eridan alright told you that ten second grade goes by fast wasn’t even worth the countdown nope gonna start come on let’s go grind them out guys bump them out three core stays tight feel that chest stretch and then squeeze that chest at the pass you swine break ah nice alright go down one to go right here one more last one right here come on it’s been strong on this one three two one go and again if you start any of these exercises and the harder variation need to switch to the easier totally cool all the way around it’s too easy you need four so harder these are and don’t feel like you need to keep up with our pace go at your own pace look in the mirror that’s your competition three two one break ah excellent okay right down with those next we’re moving on to a staggered skier I’m gonna do an overhead version body’s going to do first two parallel feet of shoulder-width apart little bend in both knees one leg back they’re swinging those dumbbells back driving your hips back and then Claudia’s going to bring her arms until they’re parallel to the ground I’m going to bring mine up overhead all in those hips hips forward hips back starting this one in three two one begin his back its forward yes we are swinging with your arms but it’s really about hamstrings your glutes and your lower back right so squeeze those glutes right at the top of the movement here and drive those hips back behind you as you swing down q1 and break alright we’re going to switch legs so switch which leg is in front you should notice that your front leg is one doing the majority of the work on this one three two one let’s start it good driving those hips back and then hips for every time you got it heck of a like you want to touch your glutes to the wall behind you yeah stretching them back keep your back nice and straight five four three two one and break all right two down two to go right switching legs again keeping this pace up huh you’re going again in three two one make sure you’re maintaining a slight bend in both knees squeeze those glutes out this habit every rapper come on you got it one into the next you’re a machine you got it but move in five four three two one break ah excellent I three down just one to go right you got it you gotta finish this one strong finish strong here we are and cue one go good feel that hamstring stretch the last one guys give it all you got finishing strong squeeze those gluts up at the top you got to keep breathing but if you do don’t hold your breath good keep going keep going on three two one break ah nice alright go ahead and set one dumbbell down we only need one dumbbell for the next one it’s a combo move we’re either going to start with a side lunge or a lateral squat into a shoulder press bring that elbow up and out to the side you decide which variation is right for you through an all one side at a time let’s go ahead and start this one in three two one zero make sure you put that weight back in your hips no matter which one you choose you’re doing the side lunge trying to keep that inside leg nice and straight and if you’re doing Claudia’s variation it’s really similar to a normal squat only you’re already headed on your way down as you step and two one and break alright so let’s go ahead and switch sides edit in the opposite direction now in three two one begin all right right into it nice big stretch in those hips as you’re going down guys make sure to bring that elbow out into the side on that shoulder press and then return it right back to that starting position if you want to have your arm out for balance that’s cool you want to have on your Harry that works to you one and break all right that’s halfway done with this one definitely another killer combo move beginning again in two one and let’s go alright keep it up this one’s working everything from your hamstrings quads glutes core shoulders triceps all getting hit on this one wanna wrap right into the next you got it fighting through that burn just keep pushing the pace three seconds guys two one and zero whoo all right one last one of these all right come on beginning in two one let’s get started last one that game face on remember what brought you here today to begin with what is it what are your goals what are you working towards rep by Rep just getting that much closer to accomplishing that goal five more seconds guys this strong finish strong two one and zero really good one just a one dumbbell for the next one this one we’re going to start with our feet shoulder width apart and unlock those fingers grip are on that dumbbell upper bodies on a 45 degree angle we’re going to pull back from the elbows and then push it’s a piston push pull pull push pull push as many times as you can in this twenty second time period here we are doesn’t look like much but oh it’ll get you everything you got here we go in three two one begin full speed on this one guys under percent effort and again not just on the pull but on the push to get that core tight back stays straight keep your head in a nuke position you got it wait back in your hips and three two one break all right if you’re doing one right you’re going to feel your legs too you’re sitting back to that weight in your hips all right starting again in three two one go go everything you got right here again pulling back on those elbows and bring that dumbbell into your sternum good keep it up keep it up let’s go come on push that pace you versus you almost they almost there three two one freak all right two down two to go that’s one kitchen yeah really good nice a different place can’t really challenges your stability I agree three two one go all right actually keep that weighting your hips back stays straight beats a flat you got it don’t forget to breathe come on everything you got right here guys show us what you make it up let’s go come on come on come on three two one and break ah nice cool good line one more that’s it one more you got it guys stay tough it’s wrong I’ll go there mental toughness right here where yeah where you one go come on there are thousands maybe millions of us at home doing the same thing the own that same burn you’re feeling none of us are special all working towards that goal you’re not alone we’re right there with you come on grind it out grind it out five four three two one great ah nice grab that second dumbbell because we’re headed right into the next one let’s go to the ground we’re going to do a ISO hip up plus chest press another combo move I’m going to do my ISO tip up with one leg Claudia is going to be off a tube drive off those heels keeping your glutes tight and then we’re going to perform a chest press all the way up all the way down well if you’re doing the one leg we’ll switch legs every time let’s go ahead and start in three two one you got it either way driving off the healer heels keeping your glutes tight want to work your glutes not your lower back on this one that’s right just activate and squeeze those glutes you notice I have my heels as close to my bum as I can get in this position and just grinding out those chest presses in three two one and break nice alright you’re doing the one leg we’re switching the leg make sure you’re not bouncing your arms off the ground on this one nope starting again in three two one here we go again all right hit it let’s go one down three to go not much of a break what are you made of right here guys I want you to impress yourself today I want you to exceed your own expectations right here one rapping in the next keep it up almost there and three two one and break nice at halfway through down here we go here we are here we are coming understand in three two one let’s go guys watching this again rind it out again just getting as many as you can and there’s a lot of time period we are in this with you yes we feel that burn too has fit tribe we’re right there with you let’s go have to try let’s go come on oh five four three two one and break ah nice all right three down take those ten seconds one last ones and wisely starting again in three two one last 20 seconds guys alright make it count guys come on this is it right here for this one everything you got put it all out there all on the line no holding back whatever you do just keep moving so you got to switch to the one-leg version that’s okay just don’t hit that pause button and three two one and break ah nice alright you can set one dumbbell to the side next we’re going to do an archer ro+ plank I’m going to do it up to my feet Claudia is going to do this one on her knee so we’re going to come up into a plank position come on to your side but I’ve got her one down row pull from that elbow and then press up top full range of motion full pull and then press overhead splitting the time on each side keep that core tight let’s go here in three two one and zero back stays straight so pull press reverse direction this is one of my favorites movement I mean it’s just took so many muscles and a short period of time from your core obliques triceps shoulders back you one break see I didn’t even have time to name all the different one okay so switching sides now opposite arm all right position starting in three two one go right back into it if I get full range of motion on that row so return that dumbbell all the way back down before you pull again remember pulling with your elbow and not your hands that’s right like you got a string attached to that elbow and just pull them back on that string and three two one and break nice okay halfway down two down two to go come on stay focused stay strong not much down time you’re ready shin starting in two one and begin that’s it it come on let’s go it’s that time with a workout where it starts becoming more mental than physical so about that mental strength mental toughness I’ll top for you today come on prove it to yourself right here three two one and break nice switching sides three down one to go you got it right here guys stay focused stay in it starting in three two one begin alright here it is coach almost didn’t make it I heard um here come on now what’s your wide guys focus on it trying to lose weight gain strength we get better at sports gain some muscle whatever it is stay focused on it and got three two one and break nice work that one’s done check it off the list we’re up on our feet to the next one we still need just the one well another combo move on this one hold that dump on either side out in front of us we’re going to step back into a reverse lunge twist into the side of that front leg step back up perform a halo bring that dumbo around your head and then opposite side I know it looks like a lot but after you get a couple reps and starts to flow and you’ll get to hang on this thing into that leg into that lead leg here we are and three two one zero step back bring both of those knees take it to about a 90 degree angle you’re trying your best not to bounce that back knee off of the ground right take your time on this one get familiar with the movement and then as you get more comfortable feel free to pick up the pace this is a killer combo move to one hand break customer whoo that’s one down we got three to go on this link implies the guys yeah double debriding into one begin all right stay tough stay focused on this one if you’re having trouble staying balanced find a focal point for your eyes something to keep your eyes focused on and it’ll help you keep your balance core nice and tight twist into that leg and three two one and break all right halfway two down two to go on this one again one of our favorites just hit so many muscles at the same time q1 beginning all right hit it right here again what’s your why would you come here for guys stay focused on it your dreams aren’t going to become a reality overnight but a day after day you put in that work you will get there three two one and break nice and you’re putting in that work right here right now it’s very easy everybody be doing it but they’re not not everybody’s fit this is hard you got it right here q1 begin last one guys come on we got a rep after rep doing what others won’t you can have what others don’t have come on you got it right here guys keep it up stay strong don’t stop when I hurt stop when you’re done and three two one excellent work all right we need that second dumbbell for the next one we’re going to do again believe it or not a combo move who knew surprise who knew who would have thought all right so it can be a reverse curl plus knee raise elbows are in wrists are straight we’re going to curl and at the same time bring one knee up alternating knees keep those wrists straight elbows stay in let’s hit this one in three two one zero good so every time you perform that curl you bring that opposite knee up use your abs to help bring that knee up tuck it into your chest and do your midsection go at your own pace if you need to drop your weight you can if you don’t have any weights to drop to just work at your own pace remember good form and break good all right that’s one down three to go this one’s hit my arms already yep keep those wrists locked we don’t spaghetti riding again in two one hit it let’s go go just think about how good you’re gonna feel when this workout is done you can cross this off your list and go about the rest of your day come on keep it up guys no matter how slow you’re moving you’re still laughing everybody on ecology in three two one break alright good oh good new down two to go yeah forearms are burn and miner on fire burns so good here we go cube one oh you got it guys right here right now keep those elbows in keep that core nice and tight imagine drawing that bellybutton in – that’s fine thank you freezing don’t hold your breath right keep it breathing you will regret it I promise you that keep those wrists nice and tight elbows stand to your sides and three two one break excellent job alright here we go one last one okay right here this is it gotta fight through that burn in three two one let’s go guys here this last one right there with you come on stay strong stay strong whatever you do don’t stop don’t stop moving don’t hit that pause button halfway through let’s go ten more seconds come on you’re a fighter not a quitter let’s see it right here let’s see it lets see it three two one zero all right go ahead and hold on to both dumbbells for the next one you’re going to bring those dumbbells up into a rack position palms are facing inward so first thing we do is our front squat weight goes back in your hips all the way down all the way up and on the way up take one dumbbell press overhead as we rotate so front squat plus rotational press with one dumbbell alternating right to left arm let’s go ahead and get into this one another another banger here in three two one zero make sure you’re putting that weight back in your hips on that front squat and as you come up you’re starting to rotate and you press overhead finishing with your bicep by your ear and that palm remains facing inwards towards your head and three two one and break good Oh make sure to use the energy from your legs to help press that dumbbell overhead starting again in three two one right back into the guy there’s another excellent compound move hitting everything from your glutes hamstrings quads core triceps shoulders all getting hit on this one compound is another word for efficiency and for full body ten to one and break that’s it no muscles left behind today every single one of them getting hit Claudia use every time I had to go trademark well I not the only under one go whole body workout here guys no muscle getting left behind today everything’s getting hit keep it up weight back in your hips keep those feet flat don’t allow yourself to come on your toes good one into the next row and three machine let’s go do one and break ah one more guy those legs and shoulders sorts of catch on fire gotta remind yourself that just laugh at gases let’s pass that burn to one begin last one let’s hit it right here one into the next guys no letting off the brakes just keep it moving give it all you got everything you got right here one wrap in the neck come on stay focused would you come here for what is it and 3q1 break alright woo only need one dumbbell for the next one I’m gonna drunk the weight a little bit we’re moving to the floor I’m going to get into a bear plank position so I’m on all fours and I’m going to come up off my knees clawed he’s going to stay on her knees we’re going to do a reach through + fly pull back with your upper back when it split two sets on each arm here we are in three two one zero core stays tight that stays straight try to keep a little bend in the elbow of the arm that’s your support arm actually keep bending both elbows reaching through and pull back with that upper back three and three two one break all right nice Oh guys just a short break and we’re right back into a guys try to keep your core tight back straight three two one let’s hit the other side also try to keep your upper body Square to the ground so we don’t want a lot of twisting and spinning but instead just reaching a point with that arm and that back good and three two one break do down two to go oh good right here stay strong guys you can do it it’s all mental right there eight you don’t mental you got this come on three two one you teach yourself how to push past this burn how to push past is pain and you’ll be able to use this drink towards not just physical things in your life but any type of adversity that might come your way pushing past it right here come on no matter how many times you get knocked down keep getting up and room forward 3q1 break that’s it I give one more that’s it get knocked down and we’re getting back up we’re going to do another set here in five four three two one zero finish strong guys come on finish strong last set last 20 seconds on this one don’t give up don’t slow down everything you got rep by Rep guys remember what you came here for what is it with your goal stay focused on at five seconds three two one I’m zero excellent work let’s take one that one dumbbell up on our feet with it we’re going to do a dumbbell earthquake feet are shoulder-width apart little bend in those knees I want you to bring that dumbbell up overhead load it and then bend then squat down your knees and hips dig power back up so it’s like we’re creating an earthquake boom big power load those legs every single time make sure you got a good grip through it all don’t throw it don’t go to him three two one zero this one can also be done with the medicine ball if you have access to one well every time squat down that weight in your hips big power boom everything you got just a powerhouse power factory you guys you got three two one break ah nice one down three to go this one will kick your booty kicking our butt – you’re not alone again in – all mental one oh come on big power guy keep it off and everything you got right here no letting up and no slowing down yes this is the point of the workout where you want to quit you want to hit that pause button but don’t do it you’re stronger than that green to one and break up two down two to go right here stay top guy right here a couple deep breaths remind yourself of why you started this video to begin with and begin that’s hit it come on and everything you got big power every time Oh create that earthquake here in the United States I wanted to hear you in China I want to hear you across the world with this one let’s hit it come on and three two one break one last one that’s it come on you got to come this far stick with the guy stay strong thirty and three two one last one here it is everything you got on this last one oh one into the next no giving up no that enough bear power let’s go come on go go go go go go that’s Ted make it count make it rain two one break hi excellent all right we’re going to need your second dumbbell and then we’re headed to the floor we’re going to go ahead and lie down on our backs and do a dumbbell hold Plus either leg raise or knee raise so dumbbells out and stop first thing we do is tuck that chin bring your chin up off the floor dumbbell stage holding straight up and then either straight leg raise or knee raise you decide which one is right for you all right let’s get that core going here in three two one zero make sure to keep that chin tucked that will do is really take the pressure off of your lower back and make sure we’re working those ABS on this one it’s a slight bend in both elbows try your best not to bounce if you feed off the ground if you have to you can rest three legs in between two one wait good one down there you go so ideally you’re either just kissing the ground or not even touching the ground with your feet but if you need to you can rest in between and begin let’s go again how many can you get right here push the pace folks this is they’re right here getting closer to the end no brakes no giving up just as many reps as you can stay focused like this guy’s here it is here it is in three two one zero good all right doo doo doo to go halfway mark on them steel these abs working and three two one yes you got it everything you got no holding back folks no hold them back concentrate on what brought you here today to begin with what is it what’s your why come on stay focused on it come on you got it you got a second three two one zero actually last great calling one more of these dick come on come on I said that’s it that’s it in three two one let’s go keep that energy up guys come on where are your hats a tribe where yeah right here we’re right there with you not alone come on keep pushing yourself nobody else can do it for you let’s go come on guys no give it up keep on moving you guys you have five seconds almost there three two one zero excellent set those dumbbells off to the side we don’t need them for this next one of course you’re going to wish we had them heck’s we’re staying on the ground we’re moving into a staggered push him I did a circle they’re moving into a staggered push-up so traditional push-up our hands are parallel with one another this time we’re going to move one hand up one hand distance and then we’re going to switch up Claud you can do here’s from the knees I’m going to do mine up top so it’s going to put a little extra emphasis on the stability full range of motion on that pushup still here we are and three two one zero begin just grind them out how many pushups can you get in this twenty second time period this is meant to totally take it out here so if it is don’t be surprised three come on grind it out grind it out four three two one zero excellent just at 10-second break now and we’re going to switch what we started here switch it up and three two one zero right into it guys come on grind it out try your best to get those elbows down to a 90-degree angle and then you’re back up not sure where you come up with this madness oh she likes me guys she likes it three two one zero two down two to go that’s it keep pushing yourself guys you got it I can do it you can do about that mental toughness right here we’re building it rep by Rep and three two one hit it come on keep it moving no slowing down you got to drop to your knees that’s okay whatever you do don’t give up don’t hit that pause button don’t forget to breathe oh don’t do that either here we are here we are three two one zero one last one of these come on that’s it stay stop stay strong no give it up last one here we are three two one and hit it last twenty seconds everything you got right here come on this is it for the upper body and see it out come on come on come on come on come on let’s go here we are and five four three two one zero oh ah nice okay oh well we just did your upper body we’re gonna do two your legs we’re going to move on over to a wall and then do a wall set Chloe’s gonna use both legs how many use just one you decide which one is right for you up against the wall backs against the wall drop down to your knees ear to 90 she can do both legs I’m gonna bring one leg up so we’re here for 20 seconds and three two one and zero again you decide which variation is right for you doll mental guy right he’s couldn’t that happy place any sane person would have given up her quit by now but not you you’re stronger than that come on let’s go hold and say tough holding stay tough you got here we go four three two one zero you’re doing the one leg room data shake it up here we are here we are back in the ready position and begin here it is guys this is it right here keep your hands off your legs so can you bring them up here do it remember those who believe they can and those who believe they can’t are both right which one are you I thought I had to ask you come on let’s go let’s go here it is three two one halfway I’ll do down two to go that’s it you’ve made it this far you’re not going to quit right now are you come on let’s go groove it to yourself how strong are you let’s go back into position and down two down two to go hold it go to that happy place through the cloudy different their happy place that’s it thinking of her daughter thinking what her goals are all in tune that same spot here it is come on the time to really focus on that goal what is it what are you aiming for and three two one zero we’ve got one more that’s it that’s it guys come on come on let’s go ahead say tribe where yeah we’re right there with you let’s go in three two one and zero here we are let’s go come on they tossed a strong is the last one no give it up no cheating no cheating yourself nope come on let’s go all mental that’s right here let’s go let’s go let’s go let’s go that’s it you’re doing this for five seconds four three two one zero you made it nice work nice work out there waiting ok I try out that one well you know look at me we’re going to get started on the ground with the first one we’re going to get into a high plank position we’re both going to perform a high plank extension I’m going to extend with my opposite arm and leg where Claudia is just going to alternate extending from her arms throughout the course of today’s workout we’re not going to count any repetitions we’re just going to perform as many reps as we can and a lot of time period moving at your own pace you decide which one of these variations is right for you that’s right and we’re keeping our core nice and tight on these plank movements and remembering to breathe trying your best keep that back nice and straight and if you’re performing the version with your legs go ahead and pull up using those glutes keep on breathing through make sure not to hold your breath whatever you do it will catch up with you if you do full extension the best you can let’s hit this one for just 10 more seconds making sure to breathe throughout 4 5 4 3 2 1 0 good ok we’re moving to our backs from the next one we’re going to perform a frog talk I’m going to start from lying down where Claudia’s going to start with their upper body on a 45 degree angle I’m going to sit up bring my legs in tuck and return where Claudia is going to stay keep that upper body on a 45 degree angle throughout and she’s going to go ahead and rest those feet in between repetitions where I’m going to try my best to keep my feet up so again you decide which one of these variations is going to be right for you today neither one of them are easy definitely not it’s just tough and tougher again make sure to breathe pull in keep that core nice and tight on every repetition that constant time under tension that’s going to get you those abs you’re looking for we want those abs resting whatever you do don’t hit that pause button today just keep moving if you got to switch to the easier variation that’s alright you just don’t give up let’s hit this one for glass ten seconds right through it guys rap by rap right here and five four three two one zero all right returning over for the next one you can back into that high plank position Claudia’s going to be on her knees I’m going to be up on my feet from a high plank position we’re going to walk out hand out in front best you can and then walk back again you decide if it’s better for you to do this one on your knees or up on your feet either way keep that core nice and tight this one’s a killer definitely make sure he builds it as contracted you don’t want your butt way up in the air and you don’t want your butt sinking trying your best to keep your back flat throughout walking out yes you can you know it and then walk back and as you get into it get a little more confident in it so you’ll forget to test your abilities a little more and walk out as far as you can okay if you walk out and can get back up this means you’re pushing the pace you can’t change without being challenged and this one is definitely meant to challenge you pushing yourself because nobody else can or will do it for you here we go guys you got it keep it moving let’s hit this one for ten more seconds almost there come on all the way up and five four three two one zero nice job okay we’re going to turn over for the next one under our backs we’re moving into a flutter kick so it wouldn’t place those hands at the small of your back and tailbone I’m going to have my legs out straight for this one where Claudia is going to have her knees bent at about a 90 degree angle you decide which variation is right for you but either way we’re going from about a zero to a 45 on those flutter kicks keep it abs tight once you also if you feel a little strain or pressure in your low back curl the chin in a little chin tuck and that will help keep your lower back on the ground on this one you relieve any little lower back tension that you may have again make sure to breathe this is a great one for those lower that lower abdominal area just burning it out right here guys and as this workout progresses and it keeps getting tougher it’s so important that you focus on what motivates you what brought you here whether you just want to have a killer six-pack trying to get better at sports or just trying to dominate it life whatever it may be focus on it and stay focused out it on it throughout this workout let’s go ten more seconds on these flutter kicks I know it’s burning but through that burn guys fight through it and five four three two one zero all right all right now we’re going to finish with a little cooldown can allow our heart rates to come down slowly to catch our breath and we’re going to gain a little mobility along the way we’re gonna stay on that wall this time we’re standing up – oh so that’s good go and lean up against the wall try to get your hold back flat and then bring your head head and chin also tucked against that wall palms are facing inwards towards your arms down their arms up and over full range of motion back down so overhead shoulder lat and trap stretch try your best to keep your whole back and head flat up against that wall throughout the move and look like it’s hard especially after that killer workout we just got done doing I don’t know about you guys my arm shaky my shoulder up okay I must impose the desert job today should breathe control that breath full range of motion nice you got it again trying to get that back flat up against the wall four five four three two one zero hi okay we’re going to move to the floor for the next one and stretch out those hips when you start with a 90 90 stretch so both knees are at a 90 degree angle I was just getting in this position alone may cause you to cramp that’s a dust you go ahead and lean back and we’ll take off some of the pressure but hopefully you can stay up not work there and if this is too easy go ahead and bring one leg one toe in and then come up into a pigeon here you decide which variation is right for you and we’re just going to hold breathe concentrate on bringing that heart rate down slowly nice big deep breaths get to the part of the stretch what’s about 85 90 percent where you have a good stretch but where doesn’t hurt and three two one zero all right let’s switch sides up at the side now again I’m starting at 90 90 and a good posture and if you need to bring that one foot in and swing to the pigeon a nice big deep breath in through your nose and out through your mouth yeah I missed that point of the workout we successfully achieved your goal for the day you got your done give yourself just a second here to be proud of what you’ve achieved again if we’re easy to work easy everybody be doing it everybody beats it but they’re not give yourself a second here you just be proud it is hard work let’s hold this one four three two one and zero good okay we’re going to turn over now onto all fours on our knees and hands we’re going to do a cat cows a little yoga move here for our spine and our back so we’re going to start with the cat go and pull up from the center of your back bring your chin into your chest so that stretches you pull your scapula straight up and then let’s return when pulling it add them into the ground belly button to the ground as you come when bring that chin up and then switch again now pulling up in the middle of you back bring the chin into your chest feel it big stretch like so we get a string attached Millie back they pull up and then reverse it again now good bring that chin up down that nice stretch all throughout your spine and three two one zero oh all right come up nice and slowly don’t to pass out on us we’re going to move into last one to cool down we’re going to do a posterior shoulder stretch so one pull the one arm across your body shoulders stay square pull across that opposite side arm and you’re just going to hold that nice stretch throughout your shoulder we do those shoulders up pretty good today they did a little restoration work here to improve mobility again nice deep breaths four three two one zero shake it loose opposite side arm here we are pull it across whew and you might find that one arm is a little tighter than the other for sure totally common I think for me my left ones a little tighter yeah my last for sure a lot of times has to do with what side you sleep on up hold this one for five four three two one zero shake it loose and you’re done and made it high five out there way to push through right to the very end with that was a tough one yes it was we hope you liked this workout and if you did like it and we’re working out with us for a while you’re starting to see some results we’d encourage you to please go check out our patreon page where you can find out more but I can support our mission keeping these great workouts free and if you enjoyed this workout with us today we ask that you give this video a big thumbs up and please subscribe to our YouTube channel that way you never miss a new workout from has fit make sure to check out has fit calm or we have hundreds of free workouts free meal plans and our free complete fitness programs and if you are on Facebook Instagram snapchat Twitter whatever social media we’re there outlet you’re using please connected to have fit because we want to connect with you again thank you so much for working out with us today it’s been our privilege I’m coach Kozak and I’m Claudia and we will see you at your next workout