This Full Body Workout Requires Zero Exercise Equipment
You'll alternate strength moves with cardio for a great total body routine.

Whether you’re actually training for tennis season, trying to lose weight, looking to gain muscle, or simply hoping to revamp your lifestyle, a training camp is a great way to whip your entire body into shape. Training camps (sometimes called boot camps) focus on everything: cardio, strength, agility, and endurance. That variety of movement is part of cross-training, and it will prevent injuries by not overusing one single muscle group.
In this episode of Kickstart Workout, certified personal trainer Holly Rilinger brings the training camp to your living room with a full-body workout you’ll want to do over and over. (Zero equipment? Check. Zero gym membership? Check.) As long as you have a few feet of space and a solid pair of sneakers, you have everything you need for this full-body, at-home training camp.
This full-body workout uses interval training to build both cardio and strength. Holly will lead you through a minute of strength-training moves, followed by 30 seconds of cardio for an active recovery. That means you’ll never stop moving, so you’ll get a major calorie-burning workout in just 16 minutes.
This full-body training camp uses the following exercise moves:
Walk-Out Push Ups
Squat/Lunge Combo
Lateral Slides
Push Up to a Side Plank
Jump and Retreats
Prisoner Squats
Tuck Jumps
Plank
You’ll do the entire cycle twice, for a total of 16 minutes. Anytime you feel like quitting, remember that you only have to push yourself for a quarter of an hour. Not so bad, right?
Coach, trainer, and 10-year veteran of the fitness world, Holly Rilinger is known as one of the most inspiring motivational trainers in the game.
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Hey guys.
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Holly Rilinger here, and I am here to make
you work.
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Get up and
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get set, cuz this is a full body workout
and all you need is your body weight.
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You're out of excuses my friend.
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Let's do this.
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[MUSIC]
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So this is a cardio strength training work
out.
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We're gonna us our whole body and we're
only using our body weight.
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We're gonna alternate between 1 minute
strength moves and
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30 second high intensity cardio moves.
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So we're gonna give ourself a chance to
build strength and
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then go hard in the cardio area.
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Are you ready?
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All right.
So, we're gonna start our first move.
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It's gonna be a strength move.
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More of a warm-up.
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We're gonna go from a walk-out into a
push-up.
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So, right here.
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Walk it out.
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Push it up and at the top, we're gonna get
a jump in there.
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Right there.
So, walking it out.
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Bracing with your core.
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Push it up, using that upper body.
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Right back up into a jump.
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Walk it back down.
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Push it up.
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So we're focusing more on strength right
here, getting a little bit of flexibility,
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a little bit of a warm-up here, and a
little bit of a plyo.
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Bring that chest all the way to the ground
and then jump up tall.
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I'm gonna show you a modification on this
round.
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You can take those knees to the ground,
execute that same push up.
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Knees back up, right back up to the top.
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24 seconds, and we're done with this first
round.
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Remember, one minute.
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On the strength moves, and then we go 30
seconds hard with the cardio move.
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As soon as we're done with this round,
it's all the way my friend,
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we are intense.
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Nine seconds, I'm gonna get one more of
these in.
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I'm gonna push it up.
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Our next move, high knees.
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Get ready, 30 seconds right here, we're
going all out.
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Ready?
Let's go.
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Drive those knees up here.
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Use your upper body too.
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Good knees are really really high.
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If you get tired, you can't keep going, I
want those feet to keep moving though.
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There you go.
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Let's do this.
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[SOUND] So we're going all out here,
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you're gonna be completely, completely
exhausted.
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But don't worry, we're moving right back
to a strength move.
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I gotta stop talking.
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Here we go.
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[SOUND] Four, three, two, one.
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Heart rate comes back down.
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Next up, we gotta squat, into a lunge.
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So we're squatting, feet are nice and
wide.
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We're alternating step-back lunges here.
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Squat.
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Step it back.
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Notice my chest is really tall here.
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Squatting down.
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Alternating with those step backs.
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Squat it down.
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Step it back with the right.
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Squat.
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Step it down with the left.
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Now notice, is your heart rate coming down
right now?
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Yes.
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Amazing.
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The same time we're building strength
here.
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We're working glutes, hamstrings, quads.
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Woo!
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You wanna push up off of that front heel.
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As you drop into that lunge right here.
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Smile a little bit.
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It helps.
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Up next, we're going into our second
intense cardio move.
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Thirty seconds, we're gonna start moving
laterally.
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Let's get a few more of these in.
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Chest tall, mentally preparing to go hard.
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Ready?
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Three, two, one, we're gonna use this
whole area.
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We're side to side here, I want you to get
down really low.
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Woo.
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Chest is up, your butt is back.
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Reach to the side.
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Yeah, I used to play basketball.
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Yes this is hard.
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Yes my quads are burning.
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Let's go.
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Let's go.
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Ten more seconds.
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Can you get a few more touches in here?
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Chest is up.
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Go, go, go.
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Woo!
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Remember 30 seconds is a short amount of
time.
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We get a big break in two, one.
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[SOUND] Here we go.
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We'll do a push up to side plank.
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Right into it.
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Get yourself to the ground.
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Push up, rotate out, open up.
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Chest to the ground, other side, rotate
up.
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Modification, knees are down.
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Then knees come up.
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Rotate.
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We're doing everything we can right now,
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to get our heart rate down and focus on
strength.
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You noticed the first strength move was
upper body.
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The second move was lower body.
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Our third move, upper body, so
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we're getting plenty of rest in between
our strength moves.
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Working different parts of the body here.
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Breathe.
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Getting ourself ready, right, for that 30
second push.
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We're going to go all out, all out, all
out.
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Let's see if we can get one more here.
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We've got eight seconds left on the clock.
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Get one more rotation up.
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Let's jump up.
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We're gonna jump and we are gonna retreat
back, right?
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So big broad jump here, land it, run back.
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Notice am keeping my knees bent the whole
time.
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Use your hands, jump up, there we go.
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Big explosive movements here, big jump.
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Land soft, right back.
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Woo!
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Let's go guys, let's go.
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Only 30 seconds, guess what?
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Eight seconds left here.
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Here we go, here we go!
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Let's see if we can get two more in.
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Oh, and we got one and that's fine.
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Back to the strength move, prisoner
squats.
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Hands behind your head, feet wide, squat
it down, squat it down.
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There we go.
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We're forcing ourselves to keep that chest
nice and tall.
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Nice and tall.
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Don't worry if you can't get down to 90
degrees, but
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I do want you to push your hips back
behind you.
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Breathe.
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Breathe.
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There we go.
All right.
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Drop right back into that squat.
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Hips go back.
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I want you to make sure your knees are
staying right over those toes.
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We're halfway through.
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Stay with it here.
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Close your eyes.
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Get your weight into your hips.
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Here we go.
[NOISE] Letting that heart rate come down
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one more time.
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We've only got ten more seconds ahead of
us here.
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Next move is gonna be an intense one.
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Probably the hardest move of this entire
workout.
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It's called Tuck Jumps.
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Get ready for it.
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30 seconds out of the rest of your day, I
need you right now.
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Here we go, jump it up, jump it up, jump
it up, jump it up, woo!
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This is not easy.
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If you have to stop, I wanna see this.
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I wanna see this, I don't wanna see you
stop moving, though.
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Drive those knees up.
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Can you get them up?
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Can you get them up?
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Woo!
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Not easy, guys, not easy.
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I'm dying, I'm absolutely dying right
here.
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I'm with you.
Keep pushing, keep pushing!
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Six seconds, come on!
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We got four, three, big break coming up,
two.
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One.
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I need this.
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I need this.
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We're gonna go into a high plank.
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Woo!
Let's talk about life for a minute.
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Let's talk about setting goals.
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[LAUGH] Let's talk about going to a happy
place right now.
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Let's talk about squeezing your glutes
when you're tired.
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All right?
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Let's talk about our hips.
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Where are they?
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They're not down here.
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They're not up here.
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Oh, we'd love to be up here.
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I can stay here for literally a day.
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A minute here though.
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Stay here.
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Woo!
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What do I got?
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30 seconds.
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Close your eyes, you're on a beach.
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You're in a happy place.
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Oh, yes.
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You're looking good.
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We're feeling good.
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How bout 20 seconds?
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Yeah.
We got this.
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Modification only if you have to.
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Just down to your knees here.
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Right?
But I wanna challenge you
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to keep it right here.
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Squeeze your glutes, squeeze your quads.
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Ten seconds away.
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We got this guys.
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Hold onto it.
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Hold onto it.
I'll count you outta this.
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Five, four, three.
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Two, one.
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Guess what?
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We're 30 seconds back into a really tough
move.
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Right, here we go.
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Back into that cardio.
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Side to side.
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Now this is called a speed skater.
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Why?
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Cuz I look like a speed skater right here.
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Drive that arm out.
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Drive that leg out.
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Side to side.
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Stay low, working laterally here.
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Right?
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We're working multi-directionally in this
class, in this camp.
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In this training camp.
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Woo!
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Six seconds away guys!
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Then we're gonna go back to the beginning
of this whole workout.
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I'm gonna give you 30 seconds from right
here.
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Take a breather.
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Take a breather.
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How you feeling?
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It's not easy right.
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Intense right.
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Yes.
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So 30 seconds.
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What I want you to do right now is focus.
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We know all the moves.
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We've done them once.
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We're gonna go back through and try to do
them better, right?
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Do them more efficiently.
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It's gonna take a lot of mental strength.
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A lot of physical strength.
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But we got this.
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You ready to go?
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Alright guys, we're going right into that
second round.
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Remember that half first exercises?
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Walk out, push up, jump, get yourself
there, put that game face on.
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Let's do this.
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One minute, ready?
253
00:09:02.760 --> 00:09:03.850
Here we go.
254
00:09:03.850 --> 00:09:06.820
Walk it out, show me that push up.
255
00:09:06.820 --> 00:09:08.090
Oh, can I do this?
256
00:09:08.090 --> 00:09:10.030
Yes, I can do this.
257
00:09:10.030 --> 00:09:10.530
Walk it out.
258
00:09:11.930 --> 00:09:14.430
Remember this was sort of our warm up
move, too.
259
00:09:14.430 --> 00:09:17.130
So we get a little bit of a, a gimme right
here.
260
00:09:17.130 --> 00:09:18.230
We get a little bit of a break.
261
00:09:18.230 --> 00:09:21.960
It gives us a little bit of time to, to
check ourselves, right?
262
00:09:21.960 --> 00:09:24.240
To start to talk to ourselves a little
bit.
263
00:09:24.240 --> 00:09:25.740
Say, you know what?
264
00:09:25.740 --> 00:09:27.220
I can do this.
265
00:09:27.220 --> 00:09:28.230
I can definitely do this.
266
00:09:28.230 --> 00:09:29.820
I've done it once.
267
00:09:29.820 --> 00:09:32.410
So all I've gotta do is push through that
second half.
268
00:09:32.410 --> 00:09:35.390
Find a little bit of strength here and
keep going through.
269
00:09:37.370 --> 00:09:37.870
Woo!
270
00:09:40.550 --> 00:09:43.850
Workout's called Training Camp, it's about
getting fit for game day, right?
271
00:09:43.850 --> 00:09:45.300
Whatever that game is for you.
272
00:09:45.300 --> 00:09:45.820
What is it?
273
00:09:45.820 --> 00:09:49.980
Your wedding, a birthday, something you
wanna wear, it doesn't matter.
274
00:09:49.980 --> 00:09:50.680
It's all the same.
275
00:09:50.680 --> 00:09:52.090
It's all life.
276
00:09:52.090 --> 00:09:53.160
Here we go.
Ten seconds.
277
00:09:53.160 --> 00:09:54.250
See if we can get one more.
278
00:09:54.250 --> 00:09:56.510
We're going straight to that cardio move.
279
00:09:56.510 --> 00:09:57.980
I don't want you to stop.
280
00:09:57.980 --> 00:09:58.690
We're high knees.
281
00:09:58.690 --> 00:09:59.620
Ready?
282
00:09:59.620 --> 00:10:00.270
High five.
283
00:10:00.270 --> 00:10:00.910
Let's go.
284
00:10:00.910 --> 00:10:02.448
Two, one, let's go.
285
00:10:02.448 --> 00:10:04.122
Let's go.
286
00:10:04.122 --> 00:10:05.960
Woo!
287
00:10:05.960 --> 00:10:07.290
It's like a faucet.
288
00:10:07.290 --> 00:10:08.920
Sweat coming out of my head right here.
289
00:10:08.920 --> 00:10:09.550
How about you?
290
00:10:09.550 --> 00:10:10.690
You with me?
291
00:10:10.690 --> 00:10:12.030
Come on.
Come on.
292
00:10:12.030 --> 00:10:14.270
Ten seconds down, 20 to go.
293
00:10:14.270 --> 00:10:16.080
We can do this together.
294
00:10:16.080 --> 00:10:17.380
Halfway mark.
295
00:10:17.380 --> 00:10:17.900
Drive.
296
00:10:17.900 --> 00:10:19.480
You gotta stop, you're here.
297
00:10:19.480 --> 00:10:20.063
Right here.
298
00:10:20.063 --> 00:10:22.070
Here you never stop moving, though.
299
00:10:22.070 --> 00:10:23.540
Don't stop.
300
00:10:23.540 --> 00:10:25.000
Nine seconds left.
301
00:10:25.000 --> 00:10:28.130
Heart rate will come down, back to the
strength move.
302
00:10:28.130 --> 00:10:29.775
Three.
Two, one.
303
00:10:29.775 --> 00:10:31.523
Let's go.
304
00:10:31.523 --> 00:10:32.615
Squat.
305
00:10:32.615 --> 00:10:35.240
Reverse lunge.
306
00:10:35.240 --> 00:10:37.170
Squat.
Notice your body change right here.
307
00:10:37.170 --> 00:10:39.000
Notice your breathing change.
308
00:10:39.000 --> 00:10:42.570
Right?
We're going anaerobically here.
309
00:10:42.570 --> 00:10:43.730
Here we go.
Squat it down.
310
00:10:44.790 --> 00:10:46.590
Step it back.
311
00:10:46.590 --> 00:10:48.340
Squat it down.
312
00:10:48.340 --> 00:10:51.140
Your whole body right now should be
breathing.
313
00:10:51.140 --> 00:10:51.940
Right?
You should change your
314
00:10:51.940 --> 00:10:55.010
whole mindset from intensity to strength.
315
00:10:55.010 --> 00:10:56.890
Think strong thoughts here.
316
00:10:56.890 --> 00:10:58.760
Think strong thoughts.
317
00:10:58.760 --> 00:11:02.270
Squat it down, step it back.
318
00:11:02.270 --> 00:11:05.340
Lose your balance, get right back up.
319
00:11:05.340 --> 00:11:06.670
Here we go.
320
00:11:06.670 --> 00:11:07.819
Even the best lose their balance.
321
00:11:09.950 --> 00:11:13.335
Woo! Come on! Push those hips back, I can,
I can,
322
00:11:13.335 --> 00:11:18.362
I will, I will, I'm in this, I can do
this, 15 seconds.
323
00:11:18.362 --> 00:11:23.098
Whether it's your first day back, your
tenth day back, doesn't matter, right?
324
00:11:23.098 --> 00:11:23.700
Stay with it.
325
00:11:23.700 --> 00:11:28.210
Eight seconds, we're gonna go right back
into that cardio mode.
326
00:11:28.210 --> 00:11:29.630
We're sliding side to side.
327
00:11:29.630 --> 00:11:31.370
Remember that basketball move?
328
00:11:31.370 --> 00:11:32.070
Let's go, we're in it.
329
00:11:32.070 --> 00:11:33.140
Side to side slides.
330
00:11:33.140 --> 00:11:34.350
Here we go.
331
00:11:34.350 --> 00:11:35.850
Move.
See I'm really low here.
332
00:11:35.850 --> 00:11:37.210
Side to side.
333
00:11:37.210 --> 00:11:40.110
Pretend like you have a glass ceiling
above your head.
334
00:11:40.110 --> 00:11:41.640
You can't come up.
335
00:11:41.640 --> 00:11:42.140
Woo!
336
00:11:43.570 --> 00:11:47.050
You might be noticing my stealth defensive
basketball moves right here.
337
00:11:47.050 --> 00:11:48.020
Yeah!
338
00:11:48.020 --> 00:11:49.330
Stay in it.
339
00:11:49.330 --> 00:11:50.410
Woo!
340
00:11:50.410 --> 00:11:52.000
Legs are burning.
341
00:11:52.000 --> 00:11:52.790
Stay in it.
342
00:11:52.790 --> 00:11:54.090
Stay low.
343
00:11:54.090 --> 00:11:56.310
Right, we got a big break coming up next.
344
00:11:56.310 --> 00:11:58.690
Side to side push off that outside foot.
345
00:11:58.690 --> 00:12:00.830
You got three, two, one.
346
00:12:00.830 --> 00:12:03.160
We're back in to that strength move here.
347
00:12:03.160 --> 00:12:07.240
Get down in to that push up, right chest
goes to the ground.
348
00:12:07.240 --> 00:12:07.840
Rotate up.
349
00:12:07.840 --> 00:12:10.000
Reach through the core here.
350
00:12:10.000 --> 00:12:11.800
Chest goes down to the ground again.
351
00:12:11.800 --> 00:12:12.800
Rotate up.
352
00:12:12.800 --> 00:12:14.920
Look up at that extended arm.
353
00:12:14.920 --> 00:12:16.640
Right back to the ground.
354
00:12:16.640 --> 00:12:19.740
Try to let your heart rate come down here,
breathe into it.
355
00:12:19.740 --> 00:12:20.240
Woo!
356
00:12:23.110 --> 00:12:25.940
Just sort of rolling on to the sides of
your feet here.
357
00:12:25.940 --> 00:12:28.080
That's what your feet are doing, rolling
to the sides.
358
00:12:28.080 --> 00:12:32.150
All right, one big graceful turn as you
brace, get that rotation.
359
00:12:32.150 --> 00:12:34.688
Bracing through the spine, your thoracic
spine here.
360
00:12:34.688 --> 00:12:37.268
Halfway through.
361
00:12:38.940 --> 00:12:42.660
So guess what, we're about 75% through
this whole workout right now.
362
00:12:42.660 --> 00:12:44.610
This is the fourth quarter guys.
363
00:12:44.610 --> 00:12:47.260
We go in right here, a lot of this is
mental.
364
00:12:47.260 --> 00:12:50.690
Stay with me, I'm right with you through
the whole last part here.
365
00:12:50.690 --> 00:12:52.780
10 seconds left.
366
00:12:52.780 --> 00:12:53.740
You need to modify it?
367
00:12:53.740 --> 00:12:54.260
Fine.
368
00:12:54.260 --> 00:12:56.650
Get those knees back up, though, for that
rotation.
369
00:12:56.650 --> 00:13:00.830
We're gonna jump right back up, though,
into our next cardio move.
370
00:13:00.830 --> 00:13:01.770
Jump up.
371
00:13:01.770 --> 00:13:04.150
Ready?
Here we go, big jump forward.
372
00:13:04.150 --> 00:13:05.800
Right?
Stay really low to the ground,
373
00:13:05.800 --> 00:13:06.820
right back into it.
374
00:13:06.820 --> 00:13:07.320
Big jump.
375
00:13:08.680 --> 00:13:12.280
Land soft on those knees, here, soft on
those feet, soft knees.
376
00:13:12.280 --> 00:13:13.550
Good, rotate back.
377
00:13:13.550 --> 00:13:15.160
Use your arms on this jump.
378
00:13:15.160 --> 00:13:18.470
Big, explosive full body movement here,
big jump.
379
00:13:18.470 --> 00:13:19.070
Soft landing.
380
00:13:19.070 --> 00:13:21.680
You need a modification, jump, jump.
381
00:13:21.680 --> 00:13:22.950
Right back in.
382
00:13:22.950 --> 00:13:24.350
Big move here.
383
00:13:24.350 --> 00:13:27.514
Eight seconds left, let's get one more
here, one more.
384
00:13:27.514 --> 00:13:29.410
Good.
Back it out.
385
00:13:29.410 --> 00:13:30.820
Catch your breath.
386
00:13:30.820 --> 00:13:32.127
I'm out of breath too.
387
00:13:32.127 --> 00:13:32.670
All right, guys.
388
00:13:32.670 --> 00:13:33.690
Prisoner Squats, right?
389
00:13:33.690 --> 00:13:34.920
Hands above your head.
390
00:13:34.920 --> 00:13:36.600
Time to let that heart rate come down.
391
00:13:36.600 --> 00:13:37.840
Push your hips back behind you.
392
00:13:37.840 --> 00:13:39.080
Try to get down low here.
393
00:13:39.080 --> 00:13:40.480
I know the legs are tired.
394
00:13:40.480 --> 00:13:41.460
I know it.
395
00:13:41.460 --> 00:13:42.710
Mine are too.
396
00:13:42.710 --> 00:13:46.090
It's absolutely one rep at a time right
now.
397
00:13:46.090 --> 00:13:47.000
One rep at a time.
398
00:13:48.615 --> 00:13:51.380
Start to get your chest up nice and tall.
399
00:13:51.380 --> 00:13:54.530
Try not to lean over as you squat down.
400
00:13:54.530 --> 00:13:57.450
So much of this is mental from here to the
end.
401
00:13:57.450 --> 00:13:58.160
Exhale, push.
402
00:14:00.730 --> 00:14:03.730
Our legs, biggest muscles on our body.
403
00:14:03.730 --> 00:14:04.880
Makes sense we wanna work them.
404
00:14:04.880 --> 00:14:05.730
We wanna train them.
405
00:14:06.840 --> 00:14:08.409
More muscle we have, higher metabolism.
406
00:14:09.700 --> 00:14:13.200
Chest up tall, could you possibly start to
double-time it here?
407
00:14:13.200 --> 00:14:14.320
Get down low.
408
00:14:14.320 --> 00:14:14.840
Get down low.
409
00:14:14.840 --> 00:14:15.790
Looks like this.
410
00:14:15.790 --> 00:14:17.670
I wanna show you from the side.
411
00:14:17.670 --> 00:14:18.820
Chest up.
412
00:14:18.820 --> 00:14:19.790
Squat down.
413
00:14:19.790 --> 00:14:21.520
Last ten seconds here.
414
00:14:21.520 --> 00:14:25.110
We're setting ourself up for that tough,
tough jump, right?
415
00:14:25.110 --> 00:14:25.760
Thirty seconds,
416
00:14:25.760 --> 00:14:29.080
figure if you can get through this one,
you can make it all the way home.
417
00:14:29.080 --> 00:14:31.620
Ready?
30 seconds, me and you, let's go.
418
00:14:31.620 --> 00:14:33.830
Drive it up, drive it up.
419
00:14:33.830 --> 00:14:36.100
How high can you get those knees?
420
00:14:36.100 --> 00:14:37.580
Woo!
421
00:14:37.580 --> 00:14:38.340
Let's go, let's go.
422
00:14:39.470 --> 00:14:44.471
Modification, knee up, knee up, knee up,
knee up.
423
00:14:44.471 --> 00:14:45.814
Woo!
424
00:14:45.814 --> 00:14:46.924
Here we go.
425
00:14:46.924 --> 00:14:48.864
Drive it, drive it.
426
00:14:48.864 --> 00:14:49.820
Wow!
427
00:14:49.820 --> 00:14:52.060
Bring those knees right into your chest.
428
00:14:52.060 --> 00:14:53.960
Always smooth sailing after this.
429
00:14:53.960 --> 00:14:54.633
Hardest one.
430
00:14:54.633 --> 00:14:59.512
Five, four, three, two, one.
431
00:14:59.512 --> 00:15:01.310
Big rest.
432
00:15:01.310 --> 00:15:04.389
Down into that plank guys, high plank.
433
00:15:04.389 --> 00:15:06.241
Woo!
434
00:15:06.241 --> 00:15:07.640
How you doing?
435
00:15:07.640 --> 00:15:08.870
You all right?
436
00:15:08.870 --> 00:15:11.280
All right.
437
00:15:11.280 --> 00:15:13.700
Chest is up, right?
438
00:15:13.700 --> 00:15:16.276
Make sure those hips are in alignment with
your shoulders and ankles.
439
00:15:16.276 --> 00:15:19.520
This is the tough part right?
440
00:15:19.520 --> 00:15:21.430
This is the part where you can walk away.
441
00:15:21.430 --> 00:15:22.690
So you know what?
442
00:15:22.690 --> 00:15:23.860
Done enough.
443
00:15:23.860 --> 00:15:28.562
A least I got something in, or you could
push through the end of this workout.
444
00:15:28.562 --> 00:15:30.820
All right, how would that make you feel at
the end?
445
00:15:30.820 --> 00:15:32.896
You got me, we're in this together.
446
00:15:32.896 --> 00:15:33.435
Guess what?
447
00:15:33.435 --> 00:15:35.335
I've been talking to you, I've been
distracting you,
448
00:15:35.335 --> 00:15:36.800
now you only have 25 seconds left here.
449
00:15:36.800 --> 00:15:37.870
See how that works?
450
00:15:37.870 --> 00:15:41.000
Breathe, maybe close your eyes, all right?
451
00:15:41.000 --> 00:15:42.600
Maybe squeeze your glutes a little bit.
452
00:15:42.600 --> 00:15:44.020
Squeeze that booty, come on.
453
00:15:44.020 --> 00:15:44.590
Squeeze it.
454
00:15:44.590 --> 00:15:45.590
Stay there.
Stay there.
455
00:15:45.590 --> 00:15:46.170
Stay there.
456
00:15:46.170 --> 00:15:47.580
14 seconds left.
457
00:15:47.580 --> 00:15:48.640
You're not dropping down.
458
00:15:48.640 --> 00:15:50.040
You're not dropping out.
459
00:15:50.040 --> 00:15:50.880
You're not gonna do it.
460
00:15:50.880 --> 00:15:53.498
We're gonna stay glute right to the end
here.
461
00:15:53.498 --> 00:15:54.260
Count it down with me.
462
00:15:54.260 --> 00:15:56.870
Ready?
Five, four, we're gonna jump up,
463
00:15:56.870 --> 00:15:57.810
we got speed skaters.
464
00:15:57.810 --> 00:15:58.340
Ready?
465
00:15:58.340 --> 00:15:59.128
Yes.
Let's go.
466
00:15:59.128 --> 00:15:59.688
Right now.
467
00:15:59.688 --> 00:16:00.490
[APPLAUSE] Come on.
468
00:16:00.490 --> 00:16:01.565
Side to side.
469
00:16:01.565 --> 00:16:03.440
Jumping side to side here.
470
00:16:03.440 --> 00:16:04.900
Woo!
Doesn't even have to be big.
471
00:16:04.900 --> 00:16:06.920
Right?
You do what you have to do here.
472
00:16:06.920 --> 00:16:08.440
Side to side.
473
00:16:08.440 --> 00:16:09.770
Use those arms.
474
00:16:09.770 --> 00:16:11.850
Jump out side the side.
475
00:16:11.850 --> 00:16:17.020
You can literally see the finish line from
where we are right now.
476
00:16:17.020 --> 00:16:19.070
It is 15 seconds away.
477
00:16:19.070 --> 00:16:20.500
Come on!
Come on!
478
00:16:20.500 --> 00:16:21.490
Come on!
479
00:16:21.490 --> 00:16:22.790
Ten seconds!
480
00:16:22.790 --> 00:16:23.520
Eight!
481
00:16:23.520 --> 00:16:25.220
Right, how many more can you get in?
482
00:16:25.220 --> 00:16:29.745
Stay with me for four, for three, for two,
for one.
483
00:16:29.745 --> 00:16:34.143
[SOUND] You're basically giving me high
fives right now, nice work.
484
00:16:34.143 --> 00:16:35.550
You guys, we did it.
485
00:16:35.550 --> 00:16:39.680
You went hard, we raised our heart rate,
we torched some calories.
486
00:16:39.680 --> 00:16:41.560
You're gonna feel better, you're gonna
sleep better, and
487
00:16:41.560 --> 00:16:42.680
you're gonna want some more.
488
00:16:42.680 --> 00:16:44.915
So log onto HealthiNation for more
workouts.
489
00:16:44.915 --> 00:16:48.744
[SOUND]