45 Min Ultimate Cardio Kickboxing Workout

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hey everyone it's your personal trainercoach Kozak and welcome to my 45 Min Ultimate Cardio Kickboxing Workout – MMA Training & UFC Kickbox Workout Class for Women & Men if you're looking forsomething light and easy today well then this workout is in it I'd recommend youcheck out my beginner cardio kickboxing workout by clicking the link up tophowever if you're looking to get your butt kicked today then you have come tothe right place today's workout is a perfect combinationof cardio kickboxing moves body weight cardio exercises and calisthenicsstrength exercises to kick your butt into shape there's no equipment requiredfor today's workout but if you'd like to add some extra resistance you can do soby holding on to either a couple of light hand weights or even water bottleswould do the trick throughout today's routine I'm going touse the legendary boss routines number call-out system if you're not familiarwith this system go ahead and stick around for the tutorial otherwise youcan go ahead and skip the video ahead right to the workout you the foundation of this system is a basicone two three four so once we learn that everything just builds and grows uponthat so let's go and start with the one two three four your hands are up at yourchin feet are shoulder-width apart and for 90% of you right-handed people outthere your right leg is going to be in back same thing with your right handour first punch is going to be a1 which is a jabso with that front arm go ahead and point with your thumb and those lead twoknuckles as we twist that and rotate that on and then pull it back to yourchin and anytime we perform a punch just never with just the arm but insteadwe're using our hips our core our legs are all getting engaged on that punchnow a2 is going to be a right straight which is very similar but just now withthat back arm same punch go ahead and again I'm pivoting I'm using my core mylegs and I'm returning it back to my chin remember that every punch has twoequal parts first is the actual punch itself extension and then you'rebringing it back to your chin as fast as you can and of course that's wheredefense comes in three is going to be a left hook so this time we're going topretend like we have a string attached from our hand to our knee and our footand we perform that hook it's all going to pivot and twist together so now wehave one two three one two three they're also important to note thatevery punch loads the next punch so my one loads my two which loads my threenow here comes the four four is a right power punch or an overhand right so it'sgoing to look very similar to the two but anytime we do a four I really wantyou to get big power behind it you can be more of an overhand punch if youprefer to do so but really just know that anytime we do a four it's big powerso again one jab to right straight three pivoting left hook and then for bigpower punch so there's your one two three four nowthroughout the course of today's workout we'll be addinguppercuts and and kicks and anytime we do so it'simportant that you perform that move with the opposite of the last hand thatpunched so let me explain that too so if I said one two three knee we would goone two three now opposite of the side that just punched neat if I say one twothree four knee we're going to go one two three four opposite knee so just goahead and finish up that move with the opposite side and you know if you messup and you do the same side really not that big of a deal okay one last bigcomponent of this number system this is a dynamic system where we're going to bemoving throughout you may have done other routines we use a stay stationaryand perform your moves and that's it but if you've ever seen her real fightbefore you know that that is not at all how it actually works right you'reconstantly moving so after every number I call out you're going to move andshuffle so if I say one you're immediately going to start shuffling andmoving where it doesn't matter just pretend like you have your opponent infront of you and you're keeping them in front of you and while we're shufflingwe're keeping our feet shoulder-width apartI like to pretend like you have a string attached to those feet not going toowide and you're never crossing over so it's never here right but instead smalllittle steps keeping that same shoulder width stance so throughout today'sworkout every time I call a number it's one two and then you're moving one twothree and then you're moving there'll be other components of this system thatwill get worked in it'll feel more natural if the first couple minutes ofthis routine you're like what just he just screaming a bunch of numbers you'renot sure what's going on totally natural it's going to take a couple minutes toget used to it but after you do you'll see it's much faster than the jab hookjab hook and then you're trying to determine what I said there so it'll beworth the time to invest in learning this system all right if you're ready towork I am too let's go let's move into a light warmwe're going to start with an arm crossover plus butt kick so we're goingto alternate bringing each leg up bringing that heel back kicking your ownglutes and at the same time alternating which arm is on top while we open thosearms up and then cross them over keeping your palms down feel that chest stretchand then feel that chest contract warming up those upper body and legmuscles at the same time the point of this warm-up is to get your heart rateup and at the same time do a little extra mobility work making sure tobreathe we're not counting any reps just move at a nice warm-up pace whateverthat pace looks like for you you should use this time in your warmup to get yourhead right get focused on what it is it motivates you and what made you startthis workout today let's go and do this one four five four three two one zeronext we're going to move into a straight leg kick plus twist so it's alright ifyou can't quite get your legs up quite as high as I am right now it's a greatone to warm up those legs those hamstringsbefore we start kicking here in a minute so it's opposite side hand try your bestto touch that opposite side toe feel that stretch in your hamstrings yourglutes and in your core on this one and again a few more like this that'salright just do the best you can keep coming back and you will get a littlebit better every time again making sure to breathe let's do this one for justfive four three two one zero we're going to move right into a fulljump rope so it's just like a real jump rope but without the jump rope so we'restaying light and on the balls of our feet we have a slight bend in thoseknees keeping soft ground touches throughout noticeI'm also using that same jump rope hand motion so I'm still twisting androtating with the wrists and forearms get nice and light touches anytime youdo any jumps I want you to focus on being a bouncy ball not a rock so thatmeans is you're returning energy back into the ground instead of just boom bigflat steps actually again making sure to breathe getting the heart rate up alittle bit feeling good getting ready for thissession here last 10 seconds good Stan light staying light five four three twoone zero let's do this you can see I've grabbedmy light hand weights and we are ready to go I want you to start by movingaround you have your hands up at your Channing you're taking those littleshort steps keeping your feet shoulder-width apart again we're justmoving I want you to visualize that opponent in front of you throughouttoday's workout let's go one let's go one two three through out one two andstay up one two one two again moving around after every combo one two one twolet's go one two three one two three good let's go one two three let's go onetwo three four let's go one one one one good let's go one one one one let's goone two go one two one two one two three four pivoting those hips every time onetwo three four good bringing the hands back to your chin just as fast as youpunch one two one two one two three four let's get the legs involved let's go oneknee one knee let's go one knee one knee one knee one knee again one kneeone grab that opponent bring them in one knee one knee let's go one two knee onetwo opposite side knee once you need one to me good one to knee bring the knee upnice and high point your toes down once you need good once you need one two onetwo good let's go one two three four one twothree four one two three four one two go ahead a long one I know one two threefour one two one two three four one two good one two one two hot hands hot handslet's go one knee one knee one knee one knee one knee one knee let's go one twoknee one two knee once you need one to need one two knee go one two three fourone two three four good one two one two one two one two go one one high handswoo fast one one fast good one one fast one one fast again one one fast good onetwo three four alright now we're going to do just frontkick so back leg bring that knee up chamber it extend point with the toughthe ball of the foot boom boom bring it back and return full range of motionlate comes all the way back on that front kick go ahead and boom pivot rightinto it and twist twist with your abs right into that kick it's a little addedtorque on every kick bring that leg back get those hands up by your chinthroughout good and as many as you can keep them cranking five four three twoone switch sides now opposite so go ahead have that opposite side leg infront switching your stance bring that leg back every time he comes up chamberit and then extend if you can't quite kick as high as I amthat's alright do the best you can come back and you get a little bit betterevery time if you want you can vary your height on meet little kicks some highkicks you decide what's right for you keep it moving here four five four threetwo one good moving again move it again let's go one two one two one two threefour one two three four alright now we're going to move into acombo Plus shuffle so let's do a combo one two and we're going to shuffle andevery time I say another combo shuffle adopts the direction 1 2 1 2 3 4 1 2 3 4they're always shuffling right 1 2 1 2 good 1 2 1 2 1 2 1 2 1 2 3 4 let's go 32 3 2 3 2 3 2 good staying light on ball to your feet 3 2 3 2 3 2again not crossing your legs 3 2 3 2 get a nice pivot and twist on that 3 thathook 3 2 3 2 alright next we're going to move on to a little cardio move herehands are at your chin we're going to do a predator punch and jacks or jumping upfor it spread those legs and jump back so start with the feet together and asyou jump forward going drop down and perform a 1 2 at the same time it'sgoing to burn out but it's both your upper and lower body at the same timedrop down spread those knees out point your toes out just a little bit asyou jump forward like it got one two at the same time go ahead pushing throughlet's do this one for 10 seconds almost there keep going one right 9 – 5 4 3to one and set your hand weights down if you're using them for going to the floorwe're going to get into a bear plank positionso it's like you're on all fours and then come up off your knees I want youto walk out perform a push-up and then walk back if you can't quite do the fullpushup you can go to your knees and perform itfrom your knees you decide which variation is right for you walkingforward and back and then push up again one rep right into the next very littlerest today we're going hard and that getting a lot of work in in this shortperiod of time once you get back nice and straight on this one throughout thewhole move core stays tight good good good good do it take this one for justten more seconds ride it out grind it out and five four three two one zeronice job all right go ahead and pick up those hand weights again if you're usingthem and we're getting right back into shadowboxing so hands are up and we'removing in threes here we go one two one two three one two one two one two onetwo using those ABS twisting with your core once you one two boom if it everytime once you one two one two three four one two one two let's go one let's goone one go one one to go one one two one one two one two one two let's go onekick one roundhouse kick and bring it back rain with your shin one kick onekick and back pivoting with that front leg one kick one kick and back one kickkick back you can decide how high you want to kick one kick low kick one kickmedium kick or high one kick and back every time one two three kick one twothree kick same legging back one two three kick one two three kick and backone two three kick one two three kick and back let's go one two three four onetwo three four good let's go one two switch kick one two switch your legskick down in front again one two switch hitone two switch kick down in front one two switch kick one two switch kick downto throw one two switch kick one two switch kick down the front again one twoswitch kick down the front again one two switcher kick down in front one twothree four good one two one two one two one twolet's go twenty knees now up nice and high bringing that opponent to it everytime six seven eight nine ten it's nice and high every time bring himin with that toe down 17 18 19 20 hands are up in we're moving hands are up andremove in defense defense defense okay 20 he's going 1 2 3 4 5 6 come onlet's go push you guys push it what you got let's go faster faster fasterwhat are you holding back for what are you saving it put it all out there let'sgo 5 4 3 2 1 zero hands are up for moving hands are up and we're moving nowwe're going to add a duck to the end which is basically like a squat 1 2 – 1- duck let's go 1 2 hands are up squat down and back up once your duck 1 2 duckweight back in your hips 12.

1 – duck keep it movingonce you duck ix 32.

3 – doc good 32.

3 – doc keep itmoving one two one two good go one two one twoduck good let's go one two duck one two one two duck one two again once you duckone two – duck one two one two three duck one two threedoc let's go 32.

3 – three two nook three two again three two duck three two one -duck one two duck keep it going one twodoctor one right into the next one three dr.

Goodwin – duck one nailing thatsomeone can you get one – duck come on keep moving one two duckalmost there 12.

1 2.

3 two one zero okay set those hand weights to the side we'regoing back to the ground high plank position for this next one we're goingto move into a high plank toe touch so a high plank position bring those hipsback reach and touch opposite side toe and then return back to that high plankposition with your back straight can't quite reach all the way to your toe youreach your knee your hip or your shoulders you decide which one is rightfor you but don't give up don't stop moving core stays tight grind it outguys grind it out one wrap into the next breathe this is it right here focus onwhat brought you here today to begin with what's that goalwere you working towards think about it stay focused on itcome on keep it going we got this one or just five four three two one and zeromoving into an overhead squat next on your feet feet are shoulder width apartarms are up palms are facing inward weight back in your hips and we're justgoing to squat feet shoulder-width apart you're going on this one is to keep yourback nice and straight and to keep your armsand line with your upper body you want to come all the way forward on it youdon't want to come out your toes and you don't want to fall back on your heelsit would be nice and balanced great long for your core stability mobility and ofcourse your legs and endurance there that I'm sure you're feeling right nowcome on crank them out crank them out let's go how many can you get you gotten more second time is right through fight through grind them out here fourfive four three two one zero excellent let's pick up those hand weights are youusing them we're moving back in the shadow boxing hands are out our chin andwe're moving we're side-to-side we're light on our feetplaying defense playing defense one two one two one two three four one two onetwo make sure to keep breathing one two onetwo and bring those hands back your chin after every punch one two three fourgood let's go one two one two let's go one kick one kick bring it back let's goone kick one kick bring it back let's go one two switch kick one two switch kickdown in front one two switch kick one two switch get down and throw it one twoswitch kick one two switch kick down in front let's go one two three kick onetwo three back leg now kick one two three kick one two three back leg kickand back point two three kick one two three kick and back one two three kickone two three kick and back let's go one two three four switch kick one two threefour switch kick down in front good job again one two three four switch kickdown in front one two three four switch kick one three four switch kick down thethrone again one two three four switch kick down in front let's go one twothree front kick two three back leg front kick one twothree front kick one two three front kick one two three front kick onetwo three front kick again one two threefront kick again one two three front kick let's go one two three fourswitch front kick one two three four switch front kick down in front one twothree four switch front kick down in front againone two three four switch front kick again one two three four switch frontkick again one two three four switch front kick one more time one two threefour switcher front kick good now we're gonna move into three cooks we're gonnago high drop down low high again high low hi I'm at low I'm squattingdown body shot and then back up one two three one right in the neck keep itgoing no pause no break one three hook comboafter another making sure you're sitting down squatting down with your legs onthat low hook sit low look boom get that body boom take the body back up bodyboom high low high you got it again high low high again high Lordhigh again high low high let's move into a high points plus run in place do youdon't even move a high pace high pace so running hot feet punching up nice andhigh return those hands back to your chin after every punch full range ofmotion keep the legs going this one is made to get your heart rate up come onlet's go we feel it remember thousands maybe millions of ahome feeling the same burn you're feeling right now you're not alone doingit together hasp it tries let's go come on Hatcher try what you gotwhat you got put it all out there let's do this one for ten more seconds grindit out grind it out in five four three two onezero you can set those weights down all about that lower body now when it's hotforward hot back forward and back stand light and then the balls of your feetyou have a line or anything thing that you can use to jump over and backsometimes it helps to make sure you're not just jumping straight up and downstay light and on those balls of the feet fast fast jump forward and backforward and back you got it pushing the pace come on whatyou got what you got you got it come on keep pushing remember you're a fighternot a quitter let's see it right here getting stronger with every jump let'sgo five four three two one to the floor we go high slink position high plankbring one arm up and let's punch bring that arm up to your shoulderrotate extend that arm out in front of you and punch try your best to keep yourback nice and straight keep it on your butt way downwell yeah way down sinking our way up in the air try to get a straight extensionon that punch it's hard I know keep punching keep moving how many canyou get right here push that pace push that pace keep that core tight we'regoing to switch sides in five four three two one opposite side right into it getthat opposite side make sure to keep a slight bend in the arm that's on theground core stays tight full extension come on let's go what you got no holdingback you versus you look in the mirror that's your competition trying to be alittle bit better than you were yesterday right here here it is don'tstop don't hold back let's go four five four three two onezero excellent all right grab those hand weights on theway back up again hands are up the chin and we're moving no brakes non-stopaction today folks keep those feet moving keeping shoulder-width apart nocrossing over let's go one two one two three one two three four one two one twoyou got it you got it hot hands one two three four good hot hands one two threefour boom come on one two three four now roll them back one two three four yougot it one two three four let's go one two one two there's the one two duck soone two duck so one two three four ducks nice let's go one two one two let's goone two three knee one two three knee again one two three knee one two threeme let's go one two three jumping knee one two three jump it knee up you can dothe jump if you want sup to you one two three jumping knee or you can just do anormal knee let you decide one three three jumping knee bring it up softlanding one two three jumping knee two three jump goodagain one two three jumping knee one two three jump good one two one two one twoone two one two three four one two three four one two duck one two one two duckone two one two duck once you once you duck one two one two three four one twothree four one two one two one two one two one two three four duck two threefour duck good you set your hand weights downwe're going to do an alternating side kick hands off of your chin we'rewinging in one direction side kick back down opposite going side to side youdecide how high or how low you want to kick today we're trying your best keepthat leg straight and you're aiming with the knife edge knife blade of your footso that's that outside edge of your foot you're gonna lean in the oppositedirection that'll help you get a little fuller range of motion on this one sideto side moving at your own pace but just keep movingno brakes come on guys I'm right there with youlet's go grind it out grind it out four five four three two one zeroto the ground we go we can do a push our Superman plus push up so down on yourstomach arms out in front go and bring your head up and your legs up extend todo a Superman push up back down extend your arms out push up on Zack and extendright back between the two one of each great one for the core lower back chesttriceps shoulders all getting hit on this one and then to make things worseyou have to perform that dead stop push up so you got to perform it from thatcomplete bottom position with your upper body resting on the ground makes it justthat much tougher one into the net no quitting move oh no quick no you're afighter non acquitted let's see it right here rep by Rep and everything you gotfour five four three two one zero we're on our feet we're going to go slip plussquats oof hands are at your chin we're performing a slow squat up and down atthe same time we're twisting side to side or bending side to side andslipping so we're slipping and moving out of the way of a punch go and keepthose hands at your chin throughout weight goes back in your hips on thatsquat don't allow your knees to cave in but you want to be flat on your feetthroughout the move so I decide let's go come on what you got what you got pullit all out there guys one right into the neck no holding backcome on feel a little the ABS working so I decide for Mike a little obliquecrunch on every rep practicing that defense getting out of the way own itmight be fast but we're faster come on what you got right here no hold him backlet's do this one four five four three two one zero your legs aren't getting abreak on the next one your hands at your chin step backreverse lunge bring that knee up down opposite side step back reverse lungenice right keep your hands up throughout step back on the way up toexplode bringing that knee up point those toes down one right in and actionwhatever you do do not bounce that back knee off the ground I'll make sure tocome up for that back knee here come on what you got let's go one right into theneck use those ads to help bring that knee up using those ab muscles not onthe legs let's go come on guys this might be tough but you're tougher proveit to yourself right here prove it to yourself your body might be telling youto give up but don't listen to it got to make the mind run the body not the otherway around right here four five four three two one zero nice alright pickthose hand weights back up for this next round hands are up and we're moving youknow the drill come on let's go you've made it this far don't slow down yet onetwo one two we're going to stop when we're donewe're not going to stop when it hurts one two one two one two three four onetwo three four let's work in some uppercuts now let's go one uppercut oneuppercut so you use your legs to wind up the point one drop uppercuts with thatpinky in one uppercut one uppercut again one uppercut one uppercut so it's ashort range of motion we're not going to go like this one uppercut oneuse those legs one uppercut one uppercut you got it let's go one two uppercut onetwo front arm uppercut one two uppercut one two uppercut again one twouppercut use those legs every time one two uppercut one two uppercut let's goonce you want you let's go one two uppercut uppercutone two Africa uppercut again once you uppercut uppercutone two uppercut uppercut again one two uppercut uppercut winding with the legsevery time once you uppercut uppercut one two uppercut again – again nice let's go one two three four let'sgo one two three four dollars let's go one two three four duck goahead keep it moving one two three four ducks we're still got to play defenseone two one two let's go one two switch kick one two switch kick down in frontone two switch kick one two switch it kick down the front again one two switchkick down in front let's go one two three kick one two three kick and backagain one two three kick and back again one two three kick and back one two onetwo one two one two hi hands hot hands one two one two goodnow we're going to do combo + 90 degree so in every combo going to a 90 degreeturn after one to ninety one to 91 291 291 291 290 one two three ninety one twothree so we're doing switching those hips around one two or three ninety orto three fast as you can one two three four ninety three full mix here goingboth direction one two three four ninety eight boom 1 23 4 90 good 1 2 3 4 90 boom 1 2 3 4 90good one two one two ninety one two one two ninety good every time once you wantto 90 keep that two-fifths wishin one to 90who hits which fast fast one to 90 good one to 98 one to 91 2 3 4 901 2 3 4 90 ah 1 2 3 4 90 good next we're going to move on to anuppercut punch out of our feet shoulder-width apart50/50 neutral since we're going to use those legssquat down every time an uppercut up gives many uppercuts as you canreturning those dumbbells back to your chin good use those legs go down andcome up with them and burn those legs out at the same time is your arms I'mhurting too not alone remember thousands millions of us at home feeling that sameburn or fighting with you come on not about being perfect I miss it's justabout putting in the steps day after day putting in that work to get better toachieve those goals you're doing that right here no slowing down come on comeon come on 5 4 3 2 1 0 you set those hand weights down we need a wall for thenext one bringing into a wall sit position feet of shoulder width apartlean back on the wall knees at a 90 beginner version well intermediatereally here's the harder version leg extensionalternate one leg at a time extend from that knee so now you're only up andsupporting yourself from that one leg whoo this will burn them out fast I'mright there with you guys let's go do to everything you got right here you'vemade it this far you're not going to quit now come on I can't stop so youcan't stop in it to the end it's all mental at this point you can do this youcan do anything let's go let's go 10 more seconds on this one that's italmost there almost there 5 4 3 two-one-zero to the ground we go highplank position we're going to go opposite elbow to knee secure on thatcrunch as you bring that opposite knee in to that core tight touch thatopposite elbow boom everytime core stays tight and engage one right into the nextyou got this come on push it guys push that pace make sure to breathe what ifyou do do not hold your breath while you're up here it'll make thingsmiserable on you bring that knee all the way up best you can if you have to youcan switch to your knees on this one to try your best to stay up on your feetcome on come on grind it through guys what do you got right here I want you toexceed your own expectations to today compete with yourself to one and onlycompetition get a little bit better every time you come back and repeat thisworkout come on come on five four three two one zeroexcellent pick those dumbbells up one last final time ding-ding-ding here itis the last round hands are up and we're moving one two one two one two threefour one two one two keep it at everything you got on this last roundcome on 1 2 3 4 1 2 3 4 1 2 3 knee one two three knee one two three knee kneeone two three knee down knee one two three knee knee or two three need kneegood again one two three knee knee one two three knee knee one two threeknee knee one two three uppercut one two three uppercut one two three knee onetwo three me one two one two let's go one two one two fastonce you want to fast once you want to fast good again once you want to fastthat's that's that's once you want to fast good once you want to fastcome on what do you got what do you got once you want to fast good let's go 20knees get it 1 2 3 knees up nice and high come on everything you got rightthere come on nice full range of motion every timecome on get them up get them up 5 4 3 2 1 zero answer up in one movement 1 2 3 41 2 3 4 1 2 3 4 1 2 1 2 3 4 1 2 duck 1 2 3 4 1 2 up again 1 2 3 4 1 2 look again1 2 3 4 1 2 duck one more time 1 2 3 4 Jokke good for your side to side punchknack beat your shoulder width apart we're punching side to side bring thosehands back to your chin when you punch all the way across it's a little weightback in your hips throughout and just feel that core engage on this onebecause those ABS working as you're twisting side to side this one's allabout that core your arms are just along for the rideso those ABS twisting on every punch come on let's get it how many can youget top speed top speed let's go no holding back let's see it right herewhat do you made out of we do you made of right here let's go 10 more secondson this one let's go let's go let's go 5 4 3 2 1 zero hands are up we're going togo low kick high kick so with the back leg kick low back kick high back lowkick high kick low high bring it back in between your low and your high may looka little different than mine and that's okay encourage you to make this your ownlow kick high kick boom lower and move low high low high and moveagain low bring it back high bring you back in between low high again low highnice let's go switch front kick now switch front kick with that front legswitch front kick set it down switch front kick set it down and move inbetween switch front kick set it down againswitch front kick good switch front kick again switch front kick nice againswitch front kick one more switch front kick your hand weights down to the sidewe're going to the floor moving into a ballistic push-up or a jumping push-upwe're doing five at a time core straight into a from up top or fromyour knees you decide which variation is right for you we're doing five ready setgo one two three four five breathe findyour best get off the ground in between can you two on your knees like this andgo one two three four five fifty breath three two one again one two three fourfive we're getting close to the end come on keep fightin you're a fighter not aquitter let's see it three two one again big power two three four five come oncome on bike to the end guys like to the end don't stop when it hurts stop whenyou're done and go one two three four five whoo I'm hurting right there withyou you're not alone guys you're not alone let's get this last one three twoone go five four three two one zeroup on your feet hook up those hand weights and let's go we're moving we'removing we're almost there guys right through all right we're here alittle finisher coming up rendu combo plus Burpee one-two Burpeeone two down Burpee one-two burpees one two teams that they really found if youneed to or you can hold on to it one two Burpee it one two down up hands are upone two three Burpee one two three now this is it right here guys finish strongone two three Burpee two three and back up one two three Nene Burpee one twothree knee knee Burpee come on come on don't give up now one two three Neneburpees one two three me knees flip you down up come on everything you got righthere one two three knee burpees one two three hands are up and we're moving onetwo three four Burpee big power big power come on everything you got righthere finish strong guys one two one two Burpee let's just go burpees go fiveburpees that's it for more let's go three more let's go two more let's gohere we go one last one this is it right here everybody ha that is you made itnice job that kicked my butt – no buts about ithope you enjoyed this workout we're going to move into a slight little lightcooldown to give your heart rate a chance to come down catch your breathand it's the same time get some mobility working hooeyforgive me here who has I remember what my name is so the first move we're goingto move into it's a vinyasa flow little yoga inspired move so go ahead and getinto a downward dog position you're on your hands and feet on the balls of yourfeet drive those hips back relax your shoulders also bring your shoulders backat the same time we're going to come forward into a high plank lower yourbody slowly and then come up and do an upward facing dogand you do this from the balls of your feet or on the front of your feet youdecide which is more appropriate for that stretcher and then we're going tokick it back into that downward facing dogso that's stretch in your posterior chain calves hamstrings glutes lowerback shoulders they all took a beating today and let's come forward high planklower and up and to upward facing dog through that stretch nice big deepbreath and back into that downward facing dog really focusing on trying tobring your heart rate down on this one take a second here to just be proud ofwhat you've achieved so far today come back forward as a high plank lower andupward facing dog no matter what the rest of your dayholds for you you can be proud that you got this done cross it off your list andup one more time into that downward facing dogfeel that stretching the posterior you can even walk the legs a little bit hereto give a little more stretch to one side or the otherall right let's come forward high plank lower upward facing dog and stretch holdnice big deep breaths four three two one zerothat's it let's go and come up onto your feet to the next one slowly don't wantyou passing out on me and I don't want to pass out either all right so I startwith a scarecrow so bring those arms up overhead now let's pull down from theelbows don't let stretching our back andscapula so once we reach the bottom go ahead and bend over at her waist stretchour posterior reaching for your toes putting allow that lumbar to bend andthen come back up katella's arms straight overhead andback into the Scarecrow again this one's really focusing on that posterior changetook a beating today so the least we can do is give it a little restoration ormobility work here good keep breathing we have focus onbringing that heart rate down and just move at your own pace on this one notother race that's for sure our hard part is all done for the day good one last time down and big stretchup overhead all right most of you're going to want awall or a chair for this next one you can also just do it on your own butwe're gonna do a standing quad stretch so bring one foot back try to bring thatfoot back to your glute we're stretching that quadricep in front as well as yourhip flexors again took a big beating today though all those kicks and if youwant to you can also do this one standing and balancing on one leg justif you want a little extra balance work at the same time keep good posture onthis one now any of these static stretches your goal is to stretch it toabout ninety percent of what you're capable of want to feel good stretch butyou don't want to induce pain three two one zero all right let's hit thatopposite side now again if you want to hold on to somethingif not you can work on your balance which of course is even harder after akick-butt workout look we just got done with you got it again this one's greatfor those quads as well as your hip flexors night nice deep breathsnice and slow focus on getting that heart rate down hold this one for fivefour three two one zero all right one last stretch we're goingto stretch that chest and do a chest opener so I want you to interlock yourfingers but behind your back on this one you'relike those fingers now we're going to pull your arms back the shoulders backas you press and push your chest bolt forwardpull those hands back and for a little extra stretch on this one you actuallybend over and pull the hands back do you decide which variation is moreappropriate for you you're both great whichever one you feel more stretch inthe chest and shoulders on and just hold almost there pull apart here four fivefour three two one zero and that's it my friends you made it thank you forpushing through right to the very end with me if you like this workout andyou've been working out with us for a while you're starting to see someresults we've encouraged you to please go check out our patreon page where youcan find out more about how you can support our mission keeping these greatworkouts free please do me a huge favor and hit that thumbs up button andsubscribe to this YouTube channel that really helped us keep this great servicefree and it'll make sure you never miss a new workout check out has for calm forhundreds of free workouts free meal plans and our free complete fitnessprograms whatever social media your channel on Facebook Pinterest Twittersnapchat what am i miss an Instagram we are where you are and we would love toconnect so please reach out and find us again thank you so much for working outwith us today I'm coach Kozak and we will see you at your next workout.

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