Beginner Lateral Movements
Lateral exercises help your agility as well as decrease your chance on injury. Personal Trainer Rob Sulaver has crafted an intense 7 minute HIIT.

When it comes to side-to-side, or lateral motion, most training and exercise programs are notoriously weak. Lateral exercises help your agility as well as decrease your chance on injury. Sport like tennis and baseball are predominantly lateral sports, these athletes train slightly more different that those who play more linear sports.
Personal Trainer Rob Sulaver has crafted an intense 7 minute HIIT. This workout comprised of 50 reps. In this routine you'll be focused on 3 key moves: left and right lateral lunges, squat thrust push ups, jumping jacks.
Side lateral lunges are done by position your feet on the floor so they are hip width, lift your right leg and step to the side. Once your foot is fully planted, push your hips back and bend your right knee to lower into a lunge. Go down until your right thigh is parallel with the floor, then extend your hip and knee to come back up, now do the left side.
Squat thrust push ups are similar to burpees, your going to start with your feet shoulder width apart, proceed to squat down quickly and place your hands on the floor while kicking out your feet until you are in a push up position. Now you are going to do a regular push-up then jump to your feet a squat back up.
Jumping jacks are the last and probably the most simple workout to perform but it does of good job of raising your heart rate. These are done by starting in a basic standing position and in one motion you are going to jump your feet out to the side and raise you arms above your head. Immediately reverse the motion and repeat!
Rob Sulaver is a certified strength and conditioning specialist, a certified sports nutritionist, and a certified personal trainer. He is the founding trainer of Rumble Boxing in New York City.
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Today, we're channeling my homebody,
Ulysses S Grant.
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He's on the face of the 50, that's what
this work out's all about.
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50 reps.
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[MUSIC]
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Hey, guys Rob Sulaver here.
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We got another half century set coming you
way today.
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50 repetitions in total.
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We're diving that up into four sets, a set
of 20, a set of 15, a set of ten.
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A set of five, let's get to it, shall we.
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Exercise one, lateral lunges, stepping out
with this left food,
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boom, driving up the feet together.
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I like to put my fist in my hand, two,
three and pay attention to this knee here,
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right, always tracking over those toes,
nice light feet.
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Power up 6, 7.
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Getting low.
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Nice long trail leg here.
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9, you're gonna feel a little stretch in
this adductor.
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That's great.
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That's what we're going after.
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10.
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11.
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[SOUND] 12.
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Push that depth.
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Get the chest proud.
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13 pop off that foot.
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14.
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15, five to go.
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Five.
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Four.
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Three finish the first set strong.
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Two.
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And one.
Nice.
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Shake it out a second.
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Right-side.
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Same thing.
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Stepping out.
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Bam, get nice and low, 1.
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[SOUND] 2, be aware of that knee.
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3 tracking over the toe.
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Popping up, 4.
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5.
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6.
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[MUSIC]
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7.
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8.
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I'm gonna go profile here, so you can see
me from the side.
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9, getting nice and low.
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10, sinking into that butt.
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[SOUND] 12, pop off the ground.
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13, 14, back to front.
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[SOUND] 15, 16.
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Watching that knee.
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17.
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[SOUND] 18, monitor your leg.
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19, last one.
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Okay, we're taking it to the ground.
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Squat thrust push ups.
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Perfect.
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Push up position.
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Hands shoulder width.
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Long torso.
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Excellent push up.
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All the way down to the ground.
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We're popping our legs in, and out.
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Boom, 2.
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Knees to chest.
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3, flying through these.
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4, 5, light feet, 6.
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Make them look easy.
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7, 8, 9.
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Whoo.
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10, where are your elbows?
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11, make it look easy.
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12, elbows 45 degrees.
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13, 14, light feet, 15, 16,
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finish strong, 17, 18, 19.
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And 20.
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Uh-huh.
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Whew.
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We're standing up.
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Getting ready for jumping jacks.
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20 perfect JJs.
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[SOUND] Let's do it.
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1, 2, 3 light feet 4, long legs 5, 6,
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7, 8 quick, swift 11, 12, 13.
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[MUSIC]
14, 15, 16, 17, 18, 19, boom.
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Excellent.
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Lateral lunges.
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[SOUND] 15 reps, round two.
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Let's do it.
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Stepping out, popping off that foot.
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Right?
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Popping off that left foot.
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2.
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3.
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Get low.
Get high.
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4.
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5.
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How's your knee?
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6.
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Oh, it's perfect, Rob.
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Thanks for asking.
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7.
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8.
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9.
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10.
Five to go.
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Five, nice proud chest.
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Four.
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Three, two, and one.
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Excellent.
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Right side profile, check it out.
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1, 2, 3, getting low,
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being awesome 5, 6, 7, boom.
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8.
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[SOUND] Ha, 9.
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10.
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11.
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12 last three.
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Three, two, and 15.
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Excellent, taking it to the ground.
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[SOUND] Make these.
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Awesome.
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Round two.
15 reps.
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Lets do it.
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Lets go.
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1.
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2.
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3.
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4.
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5.
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6.
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Yea you got this.
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7.
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8.
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9.
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10.
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11.
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12.
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13.
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14.
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And 15.
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[SOUND] We're up.
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Jumping jacks.
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15 excellent ones.
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[SOUND] 1, 2, 3, 4, 5,
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7, 8 mean mugging 9, 10,
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11, 12, 13, 14, nice.
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Round three.
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Tense.
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Stay with me.
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Stay awesome.
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Boom, 1.
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Ha, 2.
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3, ooh.
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4 that heart rate yeah.
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5.
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Reach out with that leg 7.
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8.
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9, 10.
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Other side.
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[SOUND] Bam.
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1, 2, we're flying at this point.
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3, 4, 5, halfway.
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5, 4, ha.
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Three.
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Two, and 10.
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To the ground.
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[SOUND] Yeah.
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Ten reps, we got this.
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Whoo 1, 2, 3, 4, 5, 6 7,
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yeah 8, finish 9, and 10.
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Hah!
We're up, we're breathing.
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Ten jumping jacks.
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Hah!
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1, 2, 3, we got this 4,
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5, 6, 7, 8, 9, 10.
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Last round.
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We got fives.
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We're finishing strong.
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Cuz that's how we always finish.
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1.
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Woo.
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2.
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Beautiful.
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3.
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4 moving light.
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And 5.
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Right-side.
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Woo.
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1.
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[MUSIC]
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2.
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Yep 3.
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4.
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And 5.
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Awe, sweating everywhere.
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Hard work.
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Let's do this together.
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Ooh.
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1, yep.
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2 holy!
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3.
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4.
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5.
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Ooh.
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[MUSIC]
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Now, for jumping jacks bring it home.
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1, 2, 3, 4, bam!
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Hoo, another half century set for you,
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50 repetitions, four different movements.
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Holy moly.
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So, much work.
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So, little time.
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That's how we do it.
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If you're gonna hit it.
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Hit it smart.
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Hit it hard.
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Can't wait to see you next time on hit
this.
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[MUSIC]