This Beginner Workout Tones Everything in 11 Minutes
Proof that the simplest moves make the best workouts.

Personal Trainer Rob Sulaver takes you through some workout basics, emphasizing form and foundation as the pillars of a solid exercise routine. In this HIIT This workout, Rob takes you through 2 circuits comprised of 5 different exercises (squats, protraction / retraction, push ups, bird dog, mountain climbers). Remember, move excellently and then move intensely!
Squats are great and they have tons of variations. You're going to line up your feet parallel with your hips, bend your knees down while keeping your back straight. Get your thighs parallel with the floor and push back up. Feel free to add in some dumbbells if needed.
Protraction/retraction are exercises that promote shoulder strength and stability. In a pushup position your going to thrust your shoulder up and down. This is more of a in dept shoulder stretch but it increases strength and mobility.
Push-ups are one of the most well known exercises and for a good reason. They are the original compound workout, they engage your whole upper body. Start by getting into a high plank position, begin to lower your body keeping your back flat and eyes forward. Descend until your chest is about to graze the floor and power back up into the high plank.
Bird dog is a great core workout that engages your abs and lower back. Start by remaining on all fours and tighten your abdominal muscles, keeping your spine and neck in a neutral position; you should be looking at the floor. Slowly extend your left leg behind you while reaching your right arm forward.
Mountain climbs are the last workout in this series. Assume a push-up position, your body should form a straight line from your shoulders to your ankles. Lift your right foot off the floor and slowly raise your knee as close to your chest as you can, return to the starting position and repeat with your left leg.
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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[SOUND] Hi guys, I'm Rob Sulaver,
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your personal trainer, on hiit this.
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[MUSIC]
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Welcome to hiit this.
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Today's workout is all about a solid
foundation of movement.
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We got tons of sweat coming your way.
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We got tabata.
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We've got reverse ladders.
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We got half century sets.
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We got time circuits.
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But today we wanna focus on moving
excellently.
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First and foremost move excellently and
then move intensely.
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That's how we do it on hiit this.
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We got four different exercises for you
today.
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We're gonna do each one for ten reps and
go through the whole circuit twice.
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You ready for this?
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We got squats, protraction, retraction,
push-ups and bird dog.
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We're gonna do a little active recovery in
between the set and
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then hop back into round two.
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Same thing, round three.
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Let's get to it, shall we?
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Number one, squats.
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Excellent setup, ten reps here.
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Feet shoulder width, toes pointed slightly
out, fist in hand, proud chest.
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We're getting down nice and low in this
squat, as low as you can get, right.
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Butt to ankle, and driving out.
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Few big tips on this.
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One, always, always, always keep that
chest up, right.
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Two, drive your knees out, actively spread
the ground with your feet,
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driving those knees nice and wide.
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[SOUND] Three, try to keep an eye on this
lower back, right.
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Arch the whole time.
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Try not to let that butt tuck under there.
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Keep that back nice and arched.
Four.
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Five.
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[NOISE] Six.
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Get that breath tied in there.
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[SOUND] Seven, [SOUND] eight, cuz you're
gonna need that oxygen as we
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start to pick up the pace in round two and
three.
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[SOUND] Nine and ten, excellent.
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Good first set.
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Going down to the ground for protractions
and retractions.
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This is all about the shoulder blade here,
right.
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Push-up position, that means hands
shoulder width, right.
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Nice long spine here.
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Keep that chin tucked and those hips up.
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Don't let the hips sag, don't let the chin
sag.
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We're just working our stapes here.
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So actively think about pushing away from
the ground here.
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Try to elevate yourself off the ground.
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And then without bending the elbows
squeeze your shoulder blades together.
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Push away from the ground, shoulder blades
together.
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So this right here, protraction.
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This, retraction.
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[MUSIC]
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Four, four, five, five.
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Now, this is gonna teach us to keep our
scaps in the right place when we get into
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all this push-up stuff that we're gonna do
later on in the series.
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[SOUND] Six, six, seven, seven.
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If these feel easy, eight.
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Eight, that's okay, nine, nine, ten and
ten.
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Now, I want you to try to find neutral.
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So right in between the two is where we're
gonna do our push-ups from right,
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not protracted not retracted, perfectly in
the center.
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So not here, not here, bam find the
center.
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And we're going down into our first
perfect push-up.
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Elbows 45 degrees, chest to ground, right
back up.
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Long spine, chin up, hips up.
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Leading with that chest.
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Three, four, where are you elbows?
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Five, they should be about 45 degrees.
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Six, that's our strong push position.
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Seven, eight, we're not pushing like this,
right.
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Elbows down, 45.
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Nine and ten.
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Beautiful.
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Next exercise on all fours here.
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Hands underneath shoulders.
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Knees underneath hips.
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Bird dog.
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Right hand up, left leg.
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Nice long line, right back to the ground.
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Same thing, other side.
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We're alternating here.
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One.
[SOUND] Twosies, twosies, try to get that
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leg nice and long, reach for the back wall
with that heel.
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[SOUND] Threes.
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[SOUND]
Four.
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Four.
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Five.
Work your stability here.
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Five.
Try to be nice and stable, nice and
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still on all fours here.
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Six.
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And reach for the ceiling.
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Six.
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You'll feel the whole rear chain working
here.
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From that left arm, all the way down to
that right heel, and
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from that left heel all the way up to that
right arm.
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[SOUND] Nice and in line with that
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chin, so long spine here.
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[MUSIC]
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Just like our pushups.
[SOUND] Nine.
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One more each side.
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And 10, and 10.
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We're gonna transition right into our
active recovery here.
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We got mountain climbers.
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20 seconds of movement.
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Let's keep that heart rate soaring, all
right.
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Three, two, one, and we're going.
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Nice light feet, driving those knees up to
the chest.
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Little baby tap at the top, flying through
this, right.
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20 seconds of movement, spike that heart
rate.
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Oh.
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Flying through this, light feet, strong
arms.
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Pull those knees into the chest.
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Two.
And time.
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[SOUND] Breathe.
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Relax.
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Stand up here.
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We're getting right into our squats.
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Round two.
Ten reps.
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Perfect setup.
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Move like a scientist, right.
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Fist in hand, chest proud.
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[SOUND] We're going right down into this.
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[SOUND] Two, three, four, five.
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How low can you get here?
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Six.
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Spread that ground.
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Seven.
Wide knees.
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Eight.
Chest proud.
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Nine.
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And, ten.
Let's take it to the ground.
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Protraction, retraction.
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Long spine, project, shoulders together.
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That's one, [SOUND] two, [SOUND] three,
perfect.
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Four, spine.
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Five, six.
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Nothing sagging.
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Seven, we don't sag.
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Not here, eight, nine, [SOUND] and ten.
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Find neutral, find center, elbows 45
degrees.
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Ten perfect push-ups.
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Lead with that chest.
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One, two, I'm sweating.
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Three, four, five.
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Tap that chest.
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Six.
Explode up.
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Seven, eight, nine, and ten.
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Beautiful.
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Knees right underneath you.
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All fours here, bird dog long lines.
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One, one, reach with that heel.
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Two, two, three, how's your chin, in line
with your spine?
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Three, how's that glute, firing?
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Four, four, reach with the hand.
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Five.
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Five.
Get it up to the ceiling.
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Six.
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Yeah.
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Six.
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Strong back.
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Seven.
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Strong core.
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Seven.
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Eight.
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Eight.
Two to go.
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Make them awesome.
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Nine.
Nine.
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And ten.
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Up, squeeze, ten, let's transition into
mountain climbers.
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We got 20 seconds here.
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You ready?
Set, go.
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[MUSIC]
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flying through this, knees up, strong
shoulders.
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You feel that in the shoulders?
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Burn a little bit, right?
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Yeah, yeah, [SOUND] knees, knees, knees,
knees.
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Light feet like an athlete.
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Five seconds.
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Two, one.
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Time.
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Beautiful.
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Yes.
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That's our first workout.
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Sweating.
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One more round.
Let's get to it, shall we?
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Perfect set up.
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Toes out.
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45 degrees.
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Fist in hand.
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Chest proud.
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[SOUND] One.
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[SOUND] Two.
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Yeah, three, four, blast that lower.
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Five, get nice and low.
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Six, [SOUND] seven, [SOUND] eight,
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get that breath in there, [SOUND] nine,
and ten.
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Beautiful.
To the ground, protraction, retraction.
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Make them awesome.
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Push away.
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Shoulder blades together.
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Push away.
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Shoulder blades together.
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[SOUND]
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[MUSIC]
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Yeah.
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[SOUND] Five, we're not bending our elbows
here, right.
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Six.
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This is all happening at the shoulder.
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Seven, oh.
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Eight.
I'm feeling it, are you?
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Nine.
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And ten.
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Push-ups.
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Make them perfect, because that's how we
do.
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Move excellently.
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45 degrees with those elbows.
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Chest to the ground, one, two, three,
explode off the ground,
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four, five, six.
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Perfect form, seven, eight, nine, and ten.
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Beautiful.
[MUSIC]
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He's under us.
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Bird dog, let's finish strong.
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Up, squeeze.
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Long line one, and one, yeah.
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Two, I like this drip.
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Two, what this is all about, three.
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Getting sweaty, and getting sweaty
together.
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Four.
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[SOUND] Four.
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Beautiful.
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Five.
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How high can you get?
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Five.
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Reach for the ceiling.
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Six.
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Six.
Let's pick it up a little bit.
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Seven.
[SOUND] Seven.
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Race through this.
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Long lines.
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Eight.
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Eight.
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Driving home.
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Nine.
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Nine.
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Last one, ten, and
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ten, transitioning right into mountain
climbers, let's finish strong.
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20 seconds here, all right?
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Grip, last 20 seconds, and go, light feet,
strong feet,
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fast feet, moving like an athlete,
finishing like a banshee.
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Ten second left.
253
00:11:05.070 --> 00:11:08.330
Stay with me, race me, beat me.
254
00:11:09.660 --> 00:11:12.360
[SOUND] Finish strong, three, two, and
time.
255
00:11:12.360 --> 00:11:13.081
Ha.
256
00:11:13.081 --> 00:11:15.802
Easy, right?
257
00:11:15.802 --> 00:11:18.950
[LAUGH]
Excellent job today,
258
00:11:18.950 --> 00:11:19.650
day one's in the books.
259
00:11:19.650 --> 00:11:20.515
Day one's in the books.
260
00:11:20.515 --> 00:11:22.090
We got even more workouts coming your way.
261
00:11:22.090 --> 00:11:24.840
They're only getting harder, you're only
getting stronger.
262
00:11:24.840 --> 00:11:32.387
Can't wait to see you next time on hiit
this.
263
00:11:32.387 --> 00:11:35.719
[MUSIC]