hey everybodyit's your personal trainer coach Kozak and I'm Claudia and this is a 45 Min HIIT Strength and Cardio Workout at Home – Full Body Cardio and Strength Training Workouts this routine is broken up into four parts we're goingto start with a warm-up followed by around our strength trainingthen we're going to get your heart rate up with the cardio around and we'regoing to finish it off with a nice cooldownthe only equipment required for this workout is a pair of dumbbells and theweight that you use will depend on your fitness level I'm going to be doing theintermediate through Advanced exercises and follow me for those easiermodifications if you're ready to go let's get into it alright let's get started with a quickwarmup the first thing that we're going to do doesn't require any equipmentwe're going to do an overhead squat we're gonna get your heart rate up alittle bit and work on our mobility feeder shoulder width apart it's goingto put those arms straight up overhead now anytime we squat break at the hipsfirst and then bend at the knees we're trying our best to keep a nice straightline from our fingertips down to our hips so while performing this you mightbe a little bit tight totally common we are too but as we're going down we'retrying our best to fight that feeling and that urge to bend over this wayright so instead keep that back nice and straightmake sure to breathe we're just moving at a warm-up pace trying to loosen upour entire body with this one from our shoulders to our posterior and spinelet's just hit this one for just ten more secondsnice keep that back straight core stays tight headed a nice neutral positionfour three two one zero excellent shake those arms loose we'regoing to move into a standing arm polish so feet are going to be shoulder widthapart which is going to bend over on a 45 degree angle let's go and swing thosearms forward with your thumbs down bring them out to your side press forward andrepeat but just going through this big swimming motion and again on that swimas you swing those arms your thumbs are down keep your back straight and do yourbest go and keep your arms in alignment with your upper body weight goes back inyour hips so grab one just to go ahead and loosen up and warm up thoseshoulders we are going to work on today actually hitting just every singlemuscle group you have in today's workout very efficient workout we have in storefor you today let's go ahead and hit this one for justfive four three two one zero all right one more in this quick warmupwe're going to move into a multi-player lunge so let's hit the ground we'regoing to get into a high plank position or push-up position whichever you preferyou call it now let's bring your right foot up outside of your right hand we'regoing to reach through to your left and reach up overhead to your right when yourepeat this move love this one again just as a very efficient move warms upmultiple muscles at the same time also a great one for your mid-back thoracicspine mobility I find on this one wherever I'm most sore from making myprevious workouts is usually where I'm going to feel it the most anywhere frommy hamstrings to my back Reed nice and controlled again it was just your warmupready for that work that's ready to come switch sides and three two one zerolet's step back with that right leg step up with the left and let's begin on theopposite side I want you to use this warm-up as your opportunity you can alsoget your head mentally prepared think about what brought you here today tobegin with whatever it is is going to be the same thing that gets you throughthis workout okay sound what motivates you what drives you let's do this onefour five four three two one and zero excellent oh all right I ended up shakeit out on always one of my favorites okay so next we're going to get startedwith the superset so we have two different exercises if we can go backand forth we do three sets of eight repetitions right yes three sets ofeight repetitions of both of them the first one is going to be a split squatplus row we're going to need our dumbbells for this one I'm going to do aBulgarian split squat which means I'm going to have my one foot up on thebench and I'm going to have I'm going to bedoing a split squat which means both of my legs are going to be on the grasson in a split position here actually just needs one Dumbo for the first oneyeah Peter shoulder-width apart I'm going tohave my warm back leg up on the bench again clutter is just both feet on theground we're going to drop that back knee to gets to a 90 degree angle and aswe come up pull back on that elbow and row so down and row we're doing eightrepetitions let's hit it together starting in threetwo one zero keep good posture on this one back isstraight head is in a nice neutral position get your core nice and tightagain dropping down to back knee which is a 90 degree angle you don't want thatfront knee to come too far over your line foot that last one excellent okayswitch in sides now right into it no rest right into that next one all rightbound I think I got it alright let's go just that back knee straight down andthis one definitely requires a little bit more balance having trouble balanceand find a focal point for your eyes it'll help you stay balanced nice greenwine that elbow every time like there's a string attached to that elbow last oneall right nice okay so we do need your second dumbbell for the second exercisein this superset we are going to do a reverse curl plus shoulder press sopalms are facing us elbows are in we're going to curl and then press overheadand reverse it down reverse curl to it one two three four sit together a trapsready begin one two three four excellent one twothree four and you'll see as we go through today's workout it's designed insuch a way allow one set of muscles is working the other is resting so wellwe're not going to take very long breaks in between for instance right now ourlegs are resting and our back is resting well our shoulders and biceps are doingright you got it keep it up good posture on this oneslight bend in those knees that's one all right very good okay sowe're going back to that split squat plus row you decide which variation isright for you whether you have your back leg up a little bit harder or both feeton the ground all right let's drop that back kneestraight down two three two one begin down pull back in that elbowexcellent work so I need a little warm now feeling good breathe any of thesestrength training exercises you always want to breathe in on the easy part andbreathe out exhale on the hardest part of the move last one right here guys andwe'll switch inside all right go switch it up and right into it like Isaid eliminating that down time again if you can't quite go all the way down toit back knee it's a 90 that's a right do the best you can come back get a littlebit better every time and your flexibility mobility will improve tomore almost there good move all right let's grab that second dumbbell movinginto that reverse curl plus shoulder press get those biceps and shouldersreal good all right elbows are in and three two one begin on that reverse curlI really want you to focus on keeping your wrist nice and tight and straightdon't use what I like to call spaghetti wrists right but instead keep thoseforearms engaged nice tight grip on those dumbbells halfway point nice allthe way up all the way down you got it beautiful combo move here hiddenforearms biceps shoulders and triceps good full range Kim we're almost therebreathe last one excellent oh goodnessokay one just one dumbbell for the next when we hit that last set of the splitsquat in a row you got it right here right into it like I said minimizingthat downtime good posture drop that back knee straight down and beginone two good I bought that he'll stay nice and balanced now allowing thatfront knee to come too far over your foot you got it one into the nextbreathe last one right here alright I'm at that side eightrepetitions here we go and begin nice control taste on this oneit is a strength training routine so not in a big hurry on this onegood stay balanced find a focal point for those eyes I'm the stair at help youstay balanced last one alright you know more you'llsplit all right check cross those off the list grab that second dumbbellreverse curl shoulder press get after guys here we areelbows are in would you come here for today let's go one two three and fourget full range of motion nice and controlled on this one now using a lotof momentum if you need to switch up your weight during any point of today'sworkout start with a heavier weight need to go lighter or maybe you started tolighten a do heavier whatever it is we encourage you to dream why make thisworkout your own good almost there get that last one right here and done nice all right for the nextsuperset we're going to go back and forth between a posterior movement andan anterior movement the first we're going to do is going to be a sumodeadlift and then we're going to pause one one-thousand and on the way up we'regoing to pull up on those elbows into an upright row four three by eight and thenwe're going to do a one-arm push-up we'll get to that in a second also forthree by eight let's grab some dumbbells two of them for that sumo deadlift plusupright row our feet are a little wider than shoulder width apart going to pointout on those toes dumbbells are facing us I'm going to break at those hips buttback pause one one-thousand on the way up use those arms pulling up from theelbows let's begin eight reps in three twoone let's hit it nice full range of motion on the way up pulling up withthose elbows complete stop down there at the bottom and we're trying to go downinto the point where we get those hips parallel to the groundhalfway get back nice and straight core tight really feel those hips stretchingback there you don't want to be bend over hunched over on this one good whenyou're pulling straight up from those elbows keeping dumbbells nice and closeto your body Ono is a rock liner well that was lessmy thought why it's okay that's the last one well you're good taking such yourdumbbells down we're doing a one-arm push-up claudi's going to do it from thewall it's okay I'm going to do it from the bench youcan decide which version is right for you from the bench is definitely moredifficult of course if you're doing it from the wall the further back your feetare the harder it is so you can scoot your feet up a little closer to the wallsame thing with the bench okay so one arm make sure that arm is in that handis in line with your chest so you're not stretching your head to the wall or thebench but instead trying to bring your body close to what we're doing eightreps on each side you decide which variation is right foryou and three two one let's begin nice full range of motion this one isdefinitely a tough one not an easy one both variations are butt kickers nowyou're starting to see well we said this one is not a beginner routine full rangeof motion and you have one more on this side guys good alright switching sidesnow take 8 on that opposite side 3 2 1 begin trying to come down until thatelbow reach is about a 90 degree angle keeping that core tight back staysstraight you got it want any more almost there and last one right here guysfinish strong we wasn't good next all right those definitely are effective yesall right had those dumbbells I got that sumo deadlift plus upright row Peterpointed out just a little bit here we are right into in three two one lineweight back in the hips and pull up on those elbows coming to that day stopdown there at the bottom and at the bottom should really be emphasizingputting that weight back in your glutes all about the glutes on this oneexcellent halfway points breathe and as this workout gets tougher just got tokeep focusing on that why what are you here for what's your goal what are youtrying to achieve it's not going to happen overnightlast one guys the day after day you put in the work you can get it nice buns arefeeling that one yes we like it it's working tribe it's working a half sweetride all right here we go set up your bench or get over to thatwall right into it try not to kick my wife here not yourgoodness all right and three two one begin channeling myinner rocky over here not quite it so that's just Alone's level but we're justtrying to get better every day guys not about being perfect just about puttingin that work for you more nice keep it up keep grinding keep fighting laughsline whoo all right switch sides now switch sides come on let's go right intoit three two one again nice keep it up keep that core tight back stays straightkeep challenging yourself to get that full range of motion halfway pointsalmost there keep working you have one more guythat's one right here oh nice work nice okay we got those sumodeadlifts next no downtime well that chest and shoulders are resting now itsounded your legs all right let's go feet are nice and wide you laughs one ofthese let's hit it and begin down oneone-thousand pull repeat you got it guys what'd you comehere for what's your wife stay focused on it breathehold on those elbows you got it putting in the work right here right now toachieve those goals not going to come to you on accident notgoing to wake up one morning and they're there it's all about that day after daygrind that's what you're doing right here keep it up breathe guys you havelast one right here stay strong boom wooall right here we are last set of these one-arm push-ups think you're kicking mybutt that's alright I know they're working in position and let's begin inthree two one get after it nice full range of motion stretch that chest yougot it stay top guys these are tough but you're tougher three more almost there all right last one boom done what that'snice all right guys you got it you got itand begin especially top afternoon shoulder workout we did last nightthat's all right we're hurting – guys you're not alone keep fighting throughit we're right there with you you only have two more after this almost therefinish strong excellent nice job all right so the next superset we're doingis either a clean and reverse lunge or a clean to a front squat followed bytricep pop-ups you're going to need both of your dumbbells for the first onewe're going to do 12 repetitions so it's either six on each leg if you're doingthe reverse lunge or 12 squats in total so feet of shoulder width apart go aheadand swing those dumbbells back behind you and as you swing them up curl up anddrop down they come back down and then you're going to drop down we're doing 12reps let's do it together and three two one begin and you decide which variationis right for you either way we're dropping those hips back dropping thoseknees to a 90 degree angle if you're doing the reverse lunge variation I wantyou to try your best not to bounce that back knee off the ground but instead youcan just go ahead and kiss it or stop right before that knee hits the groundand if you're doing my variation make sure you're keeping those knees out onthe front foot and your core nice and tight guys only have two more nice comeon keep it up legs are feeling it feel so good last one and done nice okaydropping those dumbbells you don't need them for the next onewe're going to go down to the ground into like a high plank position orpush-up position Pilate is going to do this one from your knees I'm going to dothis one from up top on my feet with the top one I want you to place those handsin front of your face so they're out your hands and arms are out in front ofyou now elbows are going to stay in as youdrop those elbows straight down and back up using your triceps only eightrepetition to this one let's get it going in three two one and begin againkeep those elbows in don't allow them to flare out this one is a great one toisolate those triceps I have to let the chest your shoulders intervene and helpout no shame and drop into your knees if you have to this is not an easy movekeep it up a few more almost there don't hold your breath and this is your lastone right there excellent job all right I'm not up myweight just a little bit I'm he's a reverse on these Queen plus reverselunges alright let's get it going about twelve reps in three two one swingthose don't go back and up good again what those triceps are resting our armsbiceps legs are all working three great total body workout today no muscles leftbehind and Claudia said that a few weeks ago it's my new favorite man I want tosteal it from him that's fine you can do it keep breathing guys you got it onewrap into the next keep fighting you got it remember those who think they can'tand those who think they can are both right you have one more which one areyou today come on last one Axl ooh all right set thosedown moving right into those pop ups you look a little down time come on up intothat high plank position we got eight reps in three two one rightinto it control both the descent and the way up at ascent so we're not justflying down underwear elbows it jumping up but I really want you to feel thatcontraction that time under tension of those tricepsyes it makes it harder but it also makes it way more effective what's the pointof working out if it's not going to work you guys you have one more that's itcome on boom who's nice we got one more each ofthese come on let's go keep that energy up guyskeep that energy up all right I guess I'll push them hit that pause buttonjust keep moving right here with you swing those dumbbells back in three twoone get after you got it one into the next come onpushing yourself guys nobody else can do it for you so all you it's all mentaljust getting that much stronger with every rep focusing out what brought youhere today to begin my point what is it why are you here trying to get strongerlose weight to get a sports team you're trying to make whatever it is we're justtrying to kick butt it life put in that work right here come on Tim we're almostthere fuck you the end last 100 I thought that five penny yeahhold on I increase as well we got one last side of these pop-ups let's go getafter guys you got it you got it and three two one begin come on here itis right here last set guys never said this is going to be easy but it will beworth it for easy everybody be fit and it wouldn't be so splash that's thehalfway point but it's not easy not easy at all but you're here you're fightingyou're putting in the work keep it up almost there last one there it is ahnice job all right we have an upper body superset coming at you max we're goingto go back and forth between a pulling exercise and a pushing exercise firstwe're into a self-supported dumbbell row feeder staggered pulling back on thatelbow one dumbbell at a time three sets of eight and then we're going to threesets of eight of a Pike pushup let's go ahead and get started on thatself-supported row I'm going to go a little bit heavier on this one if youhave heavier weights generally one that youa little bit heavier on all right so we're going to do eight repetitionsfeeder staggered with a bend in those knees and put that opposite hand behindyour back back stays straight bent over around a 45 degree angle pull them backin three two one let's hit it for eight repetitions full range of motion breatheon back on that elbow nice keep it up qumar to that back and core straightlast leg perfect alright switching sides opposite side now you got it again corestays tight and begin and this one we're try not to use momentum want your wholebody to just be stabilizing not moving around or shaking to more work in thatcores engaged last one boom right there okay so we can set the dumbbell downwe're moving into a pike pushup I'm going to do an elevated Pike pushup soI'm going to actually use my bench where Claudia is going to do this one from theground they're both tough this is very similar really very similar like ahandstand movement on this one we're going to have our fingers facing oneanother we're going to come up on one leg and I want you to scoot up and lookback at that back leg in that back foot now we're going to drop straight downand come straight up for eight repetitions starting in three two onethat's it trying your best to get full range of motion on this one and if bothof these moves are too tough for you today you can just go ahead and do atraditional push-up and work your way up to this you decide which variation isright for you can I keep coming back I'm going to getbetter every time you repeat this routine last one nice all right comingup slow and I want you to pass out all right let's grab that one dumbbell thoseself-supported rows make sure using your legs that helped pick up that dumbbellfeet are staggered eight repetitions and three two one begin full range of motionback stays nice and straight on this one pull back from that elbow anytime we'redoing a row you're pulling back will give a string attached to that elbowalmost there last one right here there it is nice again nice and controlled onboth the pull and the way down don't just let that dumbbell fly down ifyou're doing that then your weights too heavy and begin breathe nice andcontrolled all about that time under tension getting stronger with everyrepetition you can feel that strength comingqumar almost there excellent all right set that dumbbells down back into thosePike push-ups while your back is resting let's work those shoulders triceps chestinto position fingers are facing one another up on one leg or two you decidewhich is right for you well drop it straight down and begin full range ofmotion again anytime we're up in one of these positions like this it's very easyto hold your breath make sure you are breathing focus on it breathing inbreathing out you got it chin we're getting stronger every rep right herenice okay we've got two down we got one to go of each one let's get a tribelet's go ahead and say tribe where yeah where yeah right here getting strongernow getting stronger now here we are feet shoulder-width apart back is on a45 and let's begin pull back on that elbow you got it core stays tight notwist on this one just really emphasize keeping that core nice and tight to Marsback stay straight last one excellent work alright last eight of these lasteight let's get it let's get it hand begin you got it right here rememberyou're only in competition with yourself just want to beat that you fromyesterday getting a little bit better every day look in the mirror that's yourcompetition last one guys right here come on niceall right all done with these let's hit that last set of push-ups you got itright here stay strong through this it's all mental right now it's all mentaloptical he's so easy to quit or hit that pause button but you're stronger thanthat you're pushing through let's go push through it three two one let's go Iwant you to impress yourself today with how well you did here it is full rangemotion all the way up all the way down grind through it grind through it yougot it read two more guys almost therelast one ah oh that's it nice work alright so the next superset is going tobe a superset between a squat plus a high pullback in either a leg raise or aknee raise plus a dumbbell chest press you're going to need both dumbbells forboth of these exercises we're doing three sets of each of them at atwo-piece feeders shoulder-width apart ground drop those weight back in yourhips doing a traditional squat dumbbells at your side and as you pull up pullthose dumbbells up bring them up and pull back for eight repetitions let'shit it great two one you got it use that power from your legs to help propelthose dumbbells up and when they get to the topboom bring those elbows up and pull back you've got chest level that we'repulling them up to exactly keep that core tight back stays nice and straighton this one almost there you have one more guy last one good okay we're gonnatake these dumbbell to the ground with you it's going to lie down flat on ourbacks and legs out straight in front of us we're going to do a chest press atthe same time either doing a leg raise or a knee raise you decide whichvariation is right for you here we are in three two one good nice full range ofmotion on this one try not to rest your feet in between yougot it nice and controlled breathe halfway through this onefull range of motion on that press but at the same time not bouncing your armsup off the ground guys we have one more last one right here excellent alright let's come back up topof some squat pullback these are shoulder-width apart we'reusing those legs to generate power on this one here we arethree two one weight back in the hips elbows come up pull back you got it oneright into the next come on your powerhouse power factor you can't bestopped can't stop won't stop right here you got a button to the end just comethis far today few more now is not the time to quit last one oh you got it okaywe'll move back to the ground we can tell this one's working don't forgetchange doesn't happen without you being challenged alright ladies are outstraight to start keep the leg straight or bent you decide three two one andbegin nice that's what's really working thatanterior chest shoulders and your ass nice full range of motion you're havingtrouble your lower back arching on this one then bring your head up off theground and make it a little more comfortable on that lower back qumar yougot it almost there last one excellent okay one more of these guysthat's it just one more of each right here right nowincrease my weight just a little bit all right you choose wait that's right foryou customize this workout to your knees you guys last set of these three to oneright into it right here again think about what motivates you what broughtyou here today to begin with I'd sit focus on that why I focus on that goalevery rapid just getting that much closer you got itthree two more almost there use those legs weight back and lift big pie nookay get this last set chest press plus leg or knee raise and you got it righthere and three two one zero has to sit right here stay focused whatmotivates you everything you want all your goals all at the top of thatstaircase every workout every rep it's just taking one more step closer tothose goals up with the diagram to mark here's it's almost therelast one stay strong nice all right throughout the course of today's workoutClaudia and I can be performing different moves up to you to decidewhich one is right for you first one we're going to do is either a scissorjump we're both starting a stagger stance I'm dropping this back knee andClaudia is just going to switch those speed so you decide if you want to dothe scissor jump or just the switch jump in just switch or are a mix of the twowhichever one is more challenging for you pick it go with it either way I wantyou to stay nice and light on your feet we don't want to hear any big studs ifyou get high neighbors underneath you today Idol um to hear you breathe thisone's a great one for your overall lower body it's going to get that heart rateup you're doing my version that scissor jump make sure you're not bouncing thatback knee off the ground if you want you just barely touch theground but that's it nice keep it up let's do this one for 10 more secondsfilling out heart rate getting up now here we are this will work out time fourthree two one zero we're going to the ground for the next one we're going toget into a bear plank position so that's the knees bent hands underneath you onall fours those feet off the ground we're going to walk out into a push-upposition I'm going to push up and come back Claudia is just going to do thewalk out and walk back you decide which variation is right for you butthroughout this exercise as you're walking back and forthget that core nice and tight back stays straight and when you're coming back toposition make sure that you come right back into the bear plank and that you'renot stretching yourself back right because we don't want you in thatrelaxed state as you go back there back here is the place to take a break wedon't want that we're going hard and fast today one rep right into the nextnice this one is working a lot of body part from our legs to our core shoulderstriceps chest all getting hit on this onekeep this one up four five four three two one RUP on our feet I'm gonna goskater side to side stay nice and light on the balls of my feet kicking thatopposite leg back and I'm doing a lateral Juke as you see I'm justreplacing one foot with the other staying light on the balls of my feetand just going as quickly as I can either way we're both focusing onreturning our energy back into the ground so we're not like rock wherewe're slamming into the ground but instead would stand light on a ball fourfeet and jump in here just bring it up as soon as we're starting to makecontact nice one of the neck you guys are doinggreat keep it up that a SUP good that's it this one forjust ten more second almost there the in light stand light five four threetwo one zero back to the ground we go I'm gonna gobear plank box walks glad he's going to do side to side high plank watch whereI'm going to actually from this bear plank position walk forward and backside to side draw on a nice little square where Claudia from that highplank position it's just gonna walk side to side either way we're focused on keepin good form while in this position best we can focusing on breathing back staysstraight any time we get down here one of these plank positions it becomes easyto forget about our breath and to hold it whatever you do do not hold it youwill regret it good keep it up if you're going in them if you're doing my versionlet's switch sides if that happens to side now go ahead and hold it out guysstay tougher stay coughing breathe goodfighting through that burn get a lot of muscles hit at the same time on this oneyou're not imagining things keep it up stay tough here for ten more secondsalmost there good core stays tight back stays straight fighting fightingfighting let's do this one four three two one zeroup on a feet we're going to go either broad jump plus hot back or hop forwardhot back some differences I'm getting one big power jump and then I'm poppingback difference for me is I'm just beginning as an imaginary line I'mpopping back and forth over that line either way against and lightreturning that energy back into the ground you're doing that broad jump makesure that when you land putting your weight in your hips good I keep it upguys those legs are starting to feel itstarting to feel good all right that's how we know it's working guys are doingexcellent keep it up that's it this one for just 10 more seconds don't stop comeon keep it up keep it up keep it up four five four three two one zero nine we'regetting down on the ground for the next one we're getting into a high plankposition going to a high plank elbow to knee soyou're going to bring that knee out and to the side all one side at a timestarting with the right side Claudia's doing this move from her knees where I'mgoing to do this move up on my feet you decide which variations right for youbut don't just bring the knees straight in set up out to the side to that elbowand notice I'm adding a kickback to mine so I'm bringing my knee to my elbow andI'm kicking straight back with my heel you decide which variation is right foryou anyway keeping that core nice and tight if you can't quite get your elbowall the way all the way to your knee that's okay just do the best you cancome back get a little bit better every time you come back and repeat thisworkout and if the kickback is too much for you guys that's okay leave it outand then just bring your daughter to your knee opposite side as always wejust encourage you to make this workout your own don't stop moving definitelynot you got to go to an easier modification but don't give up don't hitthat pause button no breaks let's go we'll just fight into the finish keep onmoving remember what brought you here today to begin with to begin with whatis it use it focus on it comewe're you guys make sure to keep a slight bend in your elbows we're hittingthis one for just five more seconds and four three two one zerookay we're up on our feet hitting those legs max we're into a 180 squat so startthe feet shoulder width apart hands out to your side and squat back sit downreach down one hand look up as I come up I'm gonna jump cloudy's doing the samemove but she just isn't going to do the job you decide which variation is rightfor you either way it's a good mobility working on this one as well for yourthoracic spine the middle your back put your weight back in your hips sit downtrying your best of your feet flat on the ground and not totally bending overat your waist but instead using those hips sitting down with a flat backlooking back at that hand looking up at that hand keep it up guys come onfighting through your machine you can do this all day long if you believe it'strue it will be true come on don't give up right here right now ten seconds onthis one almost there breathe and five four three two one zeroexcellent moving on over again – sorry bear my cup down there bear plankposition my legs are on fire people so I'm going to bear plank positionClaudia's going to be I think my knees we're going up and down all turning froma high plank to a low point position you decide you want to be on your feet or onyour knees either way let's alternate which sideyou start with every time so don't just keep going the same circle that's rightso see I'm using my right arm and down with my left and then back up with myleft and switch keep that core tight back stay straight and as always keepmoving guys you can do it you can do it got to believe it come on push themthrough what you got what you got so I'm workinga lot on different muscle groups through legs chest shoulders triceps abs feel itlower back easier to find a month most a group that it isn't working at thispoint we feel it it's okay now we know it's working just keep going for fivefour three two one wrap on our feet we do a runner's step back or runners skipplease start slowly with the park one leg steps back touch the ground I'mgonna bring one knee up and return and I am going to do two different variationsfor you so for this one you're not going to do this is the skip here's going tobring your your knee up if that is too much for you to sue step up and thenback down step up and right back down and form is variation bring that knee upas you drop back drop that AAPIs back knee so it's about a ninety degree anglebig power right back up one ninth of a next let's switch sides and three twoone opposite side oh come on let's keep it up there guysour legs are I'm so here just like yours are stationary legs fit generally burnit up we can feel it everybody right there with you burning through it giveit everything you got dog fight with this guys come on we're yeah advertisinglet's see it good good posture back stay straight as you bend over nicelet's go 5 4 3 2 1 there we go crab position point thosefingers back just drive off our heels pick yourself up now one arm to starthead you keep this elbow in let's reach back while driving our hipsup alternates side I'm going to take a rest down coach Kozak is not so on thisone you decide if you need to rest your hips in between reps or not we're notjust going straight back we're going back and over that opposite sideshoulder come on go ahead and alternate sides what authority is going to goahead join them you opening time all trainingas well my apologies go golden a knee reaching back across that oppositeshoulder nice and controlled come on what do you guys got to see it put allout there once you have control beat it up a little bit one wrap into the nextright hand breathe this is it right here is what you came here formake it count make it count everybody push yourself because nobody else can orwill do it for you pull all out there come on no regrets just everything yougot good pick this one for just ten more seconds almost there let's go come onright there with you we're burning we're hurting push past it we're stronger thanthat burn and five four three two one zeronice work all right all right let's get out and do it quick little cooldown foolegs are on fire hopefully a few minutes Oh was good as mine are now shake themloose bargain allow that heart rate to come down nice and slow couple littlemobility moves who's that up keypad we're going to do a chest openerlet's start by interlacing or interlocking our fingers behind our backand our hands behind our back now let's draw shoulders back as well aspushing your chest forward so stretching your shoulders and yourchest bring your hands up and the back could get more of a stretch if youreally need extra stretch you can bend over bring those arms overhead pullthose shoulders back as you stretch breathe just hold this one four fivefour three two one come up slowly if you're down all right max let's do anupright row plus upright external rotation and start your palms facing youpull up from your elbows and now let's rotate those hands back and reverse itso it's one two three four just like that repeat this sequence your littleshoulders getting a nice little stretch my shoulder there beat up it's amazinghow after workout like that something like this you can really feel it's justto help you well.
One allow your heart rate to come down slower so you don'tpass out but then also to improve your mobility to joints your shouldersexcellent do this one four five four three two one zeroall right let's do one last move I promise we're going to do a cool-downmove to Street gain flexibility in your back side you tell I'm still hurting tothat workout so slight bend in your knees let's bend oh we're going to do atoe touch the best you can now if you're just too right here today that's okaypoint is to come back come back keep repeating it getting a little bit betterevery time and you'll find that as you hang out here down here longer yourflexibility and range of motion will improve breathe nice stretch littlepoint where it feels good until nice dress but not to where you feeling painwe're starting to pull anything okay let's hold this 1 4 5 4 3 2 1 0nice and slow and that's it you made it excellent workexcellent work to you guys out there you like this workout you can work in all ofthis for a while and you're starting to see some results we encourage it youplease go check out our patreon page where you can find out how you cansupport our mission of keeping these great workouts free and if you enjoyworking out today we ask that you please give this video a big thumbs up andsubscribe to our YouTube channel that way you never miss another workout inHospice make sure to check out has sitcom for hundreds of free workoutsfree meal plans and our free complete fitness programs if you are on FacebookTwitter snapchat Instagram please find Hospit because we want to connect withyou thank you so much for giving us the pleasure of suffering through I meanworking out with you today I'm coach Kozak and I'm Claudia and we will seeyou at your next workout.
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