Cardio Kickboxing

Miriam Crinion Author

04/01/2020 Added

88 Plays

Description

This high-energy class combines cardio with boxing to provide a full-body workout. Feel empowered as you jab, cross and kick. *We do not own the music rights to this video, it is used for educational purposes.

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[00:00:04.356]Hey everyone, Miriam here again
[00:00:06.408]and I'm here with another cardio kickboxing workout.
[00:00:10.689]So, like I said in the other videos
[00:00:12.467]all you need is yourself.
[00:00:14.416]I choose not to wear socks
[00:00:15.820]but you can wear socks or tennis shoes
[00:00:17.926]if you want extra support.
[00:00:20.243]Might need a drink of water.
[00:00:22.629]We're going to do a warm up
[00:00:23.784]and then we're going to do five total rounds
[00:00:26.029]of kickboxing and then a cool down, then we'll be done.
[00:00:30.484]Alright, let's get started with the warm up.
[00:00:37.899](upbeat workout music)
[00:00:39.666]All right, let's start marching.
[00:00:42.698]♪ The animals inside came out to play ♪
[00:00:46.712]♪ Hey, when face to face with all our fears ♪
[00:00:48.385]♪ Learned our lessons through the tears ♪
[00:00:50.331]♪ Made memories we knew would never fade ♪
[00:00:52.218]All right, let's reach cross, here we go.
[00:00:56.110]♪ Son, don't let it slip away ♪
[00:00:58.460]♪ He took me in his arms, I heard him say, ♪
[00:01:01.745]♪ When you get older ♪
[00:01:02.578]♪ Your wild life will live for younger days ♪
[00:01:06.152]Four, three, two, reach to the sky.
[00:01:09.467]♪ One day you'll leave this world behind ♪
[00:01:12.882]♪ So live a life you will remember ♪
[00:01:16.782]♪ My father told me when I was just a child ♪
[00:01:20.507]♪ These are the nights that never die ♪
[00:01:21.811]All right, we're gonna go to some hamstring curls.
[00:01:24.481]Here we go.
[00:01:29.734]Okay, stretch all that fat in get those body parts.
[00:01:32.174]Get those heart rates up.
[00:01:34.879]Make our body's nice and warm for our workout.
[00:01:51.927]Four, three, two, knee pulls.
[00:01:55.427]♪ When thunder clouds start pouring down ♪
[00:01:57.442]♪ Light a fire they can't put out ♪
[00:01:59.064]If you want to add in a extra little bit of cardio
[00:02:02.059]you can do a little hop with it.
[00:02:05.364]Totally up to you.
[00:02:10.081]♪ One day my father, he told me ♪
[00:02:11.983]♪ Son, don't let it slip away ♪
[00:02:14.474]♪ When I was just a kid I heard him say ♪
[00:02:17.659]♪ When you get older ♪
[00:02:19.068]♪ Your wild life will live for younger days ♪
[00:02:22.189]Four, three, two, we're gonna squat, so down.
[00:02:27.786]Down, down, down, down.
[00:02:34.532]Make sure that those knees
[00:02:35.477]are behind the toes at all times.
[00:02:38.496]Just nice knees and squat.
[00:02:40.947]We're here for a little bit.
[00:02:44.927]Nice work everyone.
[00:02:53.030]Four, three, two, we're gonna go to jab.
[00:02:58.433]With just nice easy punches out in front.
[00:03:06.329]Try to keep those hands by the face.
[00:03:24.013]Four, three, two, we're going cross,
[00:03:26.713]so cross, cross, cross.
[00:03:32.398]We're picking up the pace a little bit here.
[00:03:35.199]♪ I get up in the evening ♪
[00:03:39.127]♪ And I ain't got nothing to say ♪
[00:03:40.927]All right, go to hook.
[00:03:45.039]♪ I go to bed feeling the same way ♪
[00:03:47.763]Keep those arms parallel to the floor,
[00:03:50.440]when you punch.
[00:03:51.789]♪ Man, I'm just tired and bored with myself ♪
[00:03:58.104]All right, let's go to the upper cut.
[00:04:01.320]♪ You can't start a fire ♪
[00:04:04.637]♪ You can't start a fire without a spark ♪
[00:04:07.606]♪ This gun's for hire ♪
[00:04:10.849]♪ Even if we're just dancing in the dark ♪
[00:04:16.548]Little longer.
[00:04:21.873]All right, let's go to the front kick.
[00:04:23.712]So front, make sure that those
[00:04:26.797]feet are flat as you kick out.
[00:04:30.252]♪ I wanna change my clothes, my hair, my face ♪
[00:04:33.027]It doesn't matter how high you kick
[00:04:35.201]it's just as long as your form is kept intact
[00:04:38.796]try to focus on that.
[00:04:42.216]Nice work everyone.
[00:04:46.291]♪ You can't start a fire ♪
[00:04:49.409]♪ You can't start a fire without a spark ♪
[00:04:52.738]♪ This gun's for hire ♪
[00:04:57.593]All right, to the back
[00:05:01.824]these kicks aren't gonna be as high
[00:05:04.675]just because of the positioning
[00:05:07.010]but still try and focus on keeping them
[00:05:11.505]nice and strong as possible.
[00:05:15.532]♪ There's a joke here somewhere and it's on me ♪
[00:05:19.294]You should feel your heart rate increasing
[00:05:21.891]maybe breaking a little bit of a sweat by now.
[00:05:28.801]All right, now we're gonna go march, kick.
[00:05:32.706]March, kick.
[00:05:34.690]March, kick.
[00:05:38.141]♪ I'm dying for some action ♪
[00:05:41.237]♪ I'm sick of sitting round here trying to write this book ♪
[00:05:44.551]Again, try and keep that foot flat as you kick out.
[00:05:51.278]A couple more here.
[00:05:57.275]♪ This gun's for hire ♪
[00:05:59.661]Two, alright, let's go to jumping jacks.
[00:06:03.770]♪ You can't start a fire ♪
[00:06:07.123]Again, this is perfectly acceptable too.
[00:06:10.681]Don't wanna drop this all today.
[00:06:14.806]During this workout,
[00:06:15.639]I want you to make it your workout.
[00:06:17.655]So, go at any pace and modification that you need to do.
[00:06:26.478]♪ Even if we're just dancing in the dark ♪
[00:06:31.561]Alright, let's switch to some butt kicks.
[00:06:35.127]Again, you can go back to those hamstring curls.
[00:06:43.094]♪ Hey baby ♪
[00:06:52.390]Keep it up.
[00:06:54.868]So, you wanna feel your heart rate,
[00:06:56.434]should be pretty fast by now.
[00:07:01.350]All right, nice job everyone
[00:07:02.712]that's the end of our warm up.
[00:07:04.372]So let's get started on our work out.
[00:07:06.098]All right, nice job everyone with that warm up,
[00:07:07.550]I hope you're feeling a little warm,
[00:07:09.298]broken a little bit of a sweat.
[00:07:11.262]I'm going to demonstrate the moves for the first round
[00:07:13.353]and then we're going to go ahead and get started with it.
[00:07:15.612]Okay, so the first move is cross punches with knee pulls.
[00:07:19.838]So we're going to go one, two, three, four, pull, pull.
[00:07:26.360]Again, one, two, three, four,
[00:07:29.189]five, six, seven, eight.
[00:07:31.937]Again, if you want to add a little bit of cardio
[00:07:36.406]or increase the cardio, you can do a little hop,
[00:07:39.483]with that knee pull.
[00:07:40.725]Totally up to you.
[00:07:42.521]The next move, is squats in a circle,
[00:07:45.244]can look a little ridiculous but it's kind of fun too.
[00:07:48.764]So, you're gonna get in a squat position
[00:07:50.457]and you're gonna punch
[00:07:52.432]while you're going around in a circle.
[00:07:55.922]And then once we get to eight counts,
[00:07:57.814]we're gonna switch directions.
[00:08:02.337]Okay, pretty simple.
[00:08:04.544]Next move, we're gonna do hamstring curls
[00:08:07.847]or butt kicks, two options there.
[00:08:12.340]And then, the last move for this round,
[00:08:15.093]is narrow and wide squats.
[00:08:16.546]So, you're gonna go narrow, wide, narrow, wide.
[00:08:22.275]Then you're gonna go the other direction.
[00:08:24.575]Wide, narrow, wide.
[00:08:28.698]Okay, let's get started.
[00:08:35.348](upbeat workout music)
[00:08:37.574]Alright, let's start marching.
[00:08:48.302]cross punches here we go.
[00:08:50.059]Up, up, down, pull, pull.
[00:08:53.935]Up, up, down, pull, pull.
[00:08:59.660]Pull.
[00:09:03.862]Four more, here we go.
[00:09:05.571]♪ I need a man that thinks it right when it's so wrong ♪
[00:09:08.452]♪ Tonight, yeah, baby ♪
[00:09:10.140]♪ Tonight, yeah, baby ♪
[00:09:12.034]Two more.
[00:09:13.123]♪ Right on the limit's where we know we both belong, tonight ♪
[00:09:18.621]Squats in circle, here we go.
[00:09:23.140]♪ To brush the dangerous ♪
[00:09:26.262]Other direction.
[00:09:31.509]Four, three, two, back to cross punches.
[00:09:38.531]♪ And I'm hangin' on a moment of truth ♪
[00:09:42.115]Two more.
[00:09:45.928]Last one.
[00:09:48.666]Squats in circle.
[00:09:51.027]♪ The edge, the edge, the edge ♪
[00:09:53.280]♪ The edge, the edge, the edge ♪
[00:09:56.312]Switch directions, get low.
[00:10:01.483]Four, three, two, hamstring curls, butt kicks.
[00:10:05.374]♪ I'm on the edge with you ♪
[00:10:14.966]♪ Another shot, before we kiss the other side ♪
[00:10:18.058]♪ Tonight, yeah, baby ♪
[00:10:19.568]♪ Tonight, yeah, baby ♪
[00:10:22.053]Eight, seven, six, five, four, three, two,
[00:10:28.374]back to cross.
[00:10:31.361]Pull, pull.
[00:10:35.063]Pull.
[00:10:40.946]Four, three, two, squats in circle.
[00:10:47.881]♪ To brush the dangerous ♪
[00:10:50.735]Switch directions.
[00:10:57.710]Hamstring curls.
[00:11:03.190]♪ And I'm hangin' on a moment of truth ♪
[00:11:06.215]♪ Out on the edge of glory ♪
[00:11:11.097]Four, three, two, narrow, wide.
[00:11:14.389]We're going narrow, wide, narrow, wide.
[00:11:21.323]Other direction.
[00:11:25.988]Four, three, two, back to the top.
[00:11:40.496]Two more.
[00:11:44.307]Last one, squats in circle.
[00:11:54.997]Other direction.
[00:11:59.939]Four, three, two, butt kicks.
[00:12:08.706]Nice work everyone keep it up.
[00:12:14.871]Four, three, two, narrow,
[00:12:17.479]wide, narrow, wide, narrow, wide.
[00:12:29.935]Four, three, two, cross punches.
[00:12:36.696]♪ And I'm hangin' on a moment of truth ♪
[00:12:39.954]♪ Out on the edge of glory ♪
[00:12:44.248]♪ And I'm hangin' on a moment with you ♪
[00:12:47.117]Squats in circle.
[00:12:54.482]Other direction.
[00:12:59.842]Four, three, two, butt kicks.
[00:13:03.177]♪ With you, with you, with you, with you ♪
[00:13:14.958]Four, three, two, narrow wide, narrow, wide, narrow.
[00:13:24.160]♪ I'm on the edge with you, with you, ♪
[00:13:27.358]♪ With you, with you, with you ♪
[00:13:30.110]Four, three, two, cross punches.
[00:13:36.418]Keep going.
[00:13:45.297]Good job everyone, that's round one done.
[00:13:49.241]All right, great job everyone with round one.
[00:13:51.545]Now we're on to round two.
[00:13:53.192]And I'm going to demonstrate the moves again
[00:13:55.216]before we get started.
[00:13:56.766]So, the first move is punch, punch,
[00:14:00.123]double, punch, punch, double.
[00:14:03.256]So, you're alternating arms.
[00:14:05.154]You're just basically going, jab, jab, one, two, jab, jab.
[00:14:10.866]So, it's gonna be right, left, right,
[00:14:13.611]left, right, left, you're just gonna keep alternating it.
[00:14:18.178]Next move, is we're going to do a shuffle and knee hug,
[00:14:23.972]do a march and a kick.
[00:14:27.334]So, it's a lot of moves.
[00:14:29.005]So shuffle, and a knee hug and a march and a kick.
[00:14:34.065]Let's do it a little faster.
[00:14:35.493]Shuffle knee hug, kick.
[00:14:39.412]Shuffle knee hug, kick.
[00:14:44.475]And in the next move,
[00:14:46.819]so you have a couple of options for this.
[00:14:49.069]You can just do regular squats.
[00:14:51.766]So down, up, down, up, or the other move is a burpee.
[00:14:58.464]So, how I do my burpee is,
[00:15:00.907]I do it to the eight counts in music.
[00:15:03.267]So, you're going do a squat, plank, squat, together.
[00:15:10.071]We'll do that one more time,
[00:15:11.543]squat, plank, squat, together.
[00:15:17.417]Like I said, totally optional.
[00:15:19.621]You can do burpees for some of them, squats for other,
[00:15:23.591]totally up to you.
[00:15:25.430]And then, the last move is jump rope.
[00:15:28.097]So you have this option,
[00:15:30.106]you have this option and you have this option too.
[00:15:33.977]So whatever works.
[00:15:35.449]Alright, let's get started.
[00:15:41.844](upbeat workout music)
[00:15:50.539]♪ Pack my bags and watch your shadow fade ♪
[00:15:54.690]Four, three, two, punch, punch, double, here we go.
[00:15:58.214]Punch, punch, double,
[00:15:59.840]punch, punch, double.
[00:16:01.617]Punch, punch double.
[00:16:04.170]♪ You took my light, you drained me down ♪
[00:16:09.290]Four, three, two shuffle.
[00:16:12.789]Shuffle, knee hug, one, two, three, kick.
[00:16:16.395]Shuffle, knee hug, one, kick.
[00:16:23.520]One more.
[00:16:26.668]Punch, punch, double.
[00:16:27.934]Punch, punch, double.
[00:16:30.184]♪ Throw your bombs and your blows ♪
[00:16:33.722]Keep those strong and powerful.
[00:16:35.645]♪ This is the part of me ♪
[00:16:38.906]Four, three, two, shuffle.
[00:16:42.786]♪ I just wanna throw my phone away ♪
[00:16:48.185]One, two, three, kick.
[00:16:50.018]♪ Find out who is really there for me ♪
[00:16:53.831]One more here.
[00:16:56.399]Burpee.
[00:17:02.146]Plank.
[00:17:04.319]Two more.
[00:17:07.712]Last one.
[00:17:10.712]Punch, punch, double.
[00:17:12.826]♪ This is the part of me ♪
[00:17:15.018]♪ That you're never gonna ever take away from me, no ♪
[00:17:19.708]♪ This is the part of me ♪
[00:17:23.174]Four, three, two, shuffle.
[00:17:29.422]And kick.
[00:17:33.858]Two more.
[00:17:35.176]♪ This is the part of me ♪
[00:17:37.252]♪ That you're never gonna ever take away from me ♪
[00:17:39.827]We're going to burpee.
[00:17:42.838]Plank.
[00:17:46.918]♪ A firework, a dancing flame ♪
[00:17:50.804]♪ You won't ever put me out again ♪
[00:17:52.544]One more, jump rope.
[00:17:59.965]Keep up the good work, guys.
[00:18:05.483]♪ In fact you can keep everything ♪
[00:18:07.548]Four, three, two, back to the top.
[00:18:11.495]♪ This is the part of me ♪
[00:18:14.082]♪ That you're never gonna ever take away from me, no ♪
[00:18:18.908]♪ This is the part of me ♪
[00:18:22.208]Four, three, two, shuffle.
[00:18:26.209]♪ Throw your sticks and your stones ♪
[00:18:28.162]♪ Throw your bombs and your blows ♪
[00:18:30.034]♪ But you're not gonna break my soul ♪
[00:18:33.650]♪ This is the part of me ♪
[00:18:36.583]One more.
[00:18:39.864]Burpee.
[00:18:48.626]♪ This is the part of me ♪
[00:18:51.549]Last one.
[00:18:54.337]Jump rope.
[00:18:57.741]♪ Throw your bombs and your blows ♪
[00:18:59.636]♪ But you're not gonna break my soul ♪
[00:19:03.222]♪ This is the part of me ♪
[00:19:06.714]Four, three, two, back to the top.
[00:19:10.782]Keep going, we have one more song.
[00:19:17.738]Four, three, two, shuffle.
[00:19:21.361]♪ Show you off, tonight I wanna show you off, aye, aye, aye ♪
[00:19:28.819]♪ What you got, a billion could've never bought ♪
[00:19:32.769]Last one.
[00:19:35.007]Burpee.
[00:19:37.572]Plank.
[00:19:40.421]♪ I wanna show you all the finer things in life ♪
[00:19:44.471]♪ So just forget about the world, we young tonight ♪
[00:19:47.879]Four, three, two, jump rope.
[00:19:51.322]♪ 'Cause all I need ♪
[00:19:56.215]♪ Is a beauty and a beat ♪
[00:19:59.983]♪ Who can make my life complete ♪
[00:20:02.864]Four, three, two, back to the top.
[00:20:05.792]We're going to cut it,
[00:20:10.194]four, three, two, shuffle.
[00:20:17.145]One more.
[00:20:20.217]Two burpees.
[00:20:24.834]One more.
[00:20:27.664]Jump rope.
[00:20:32.756]Four, three, two, back to the top, same thing.
[00:20:36.594]♪ Body rock ♪
[00:20:39.153]♪ Girl, I can feel your body rock ♪
[00:20:40.878]Four, three, two, shuffle.
[00:20:47.484]One more.
[00:20:50.342]Burpee.
[00:20:54.796]One more.
[00:20:57.916]Jump rope.
[00:20:59.302]♪ So just forget about the world, we young tonight ♪
[00:21:02.764]Four, three, two, back to the top.
[00:21:06.577]This is, we're going back to regular now.
[00:21:10.781]Keep it up, you're doing great.
[00:21:15.008]♪ Who can make my life complete ♪
[00:21:17.734]Four, three, two, shuffle.
[00:21:24.877]Three more.
[00:21:27.043]♪ When the music makes you move ♪
[00:21:32.476]One more.
[00:21:35.389]Burpee, down.
[00:21:40.586]♪ World tours, it's mine ♪
[00:21:42.223]♪ Ten little letters on a big sign ♪
[00:21:43.803]Two more.
[00:21:47.700]Four, three, two, jump rope.
[00:21:51.771]♪ Beauty, beauty and the beast ♪
[00:21:52.880]♪ Beauty from the East ♪
[00:21:53.865]♪ Beautiful confessions of the priest ♪
[00:21:55.494]♪ Beast, beauty from the streets, beat will get deceased ♪
[00:21:57.537]♪ Every time beauty on the beat ♪
[00:21:59.027]Eight, seven, six, five, four, three, two, back to the top.
[00:22:06.398]♪ 'Cause all I need ♪
[00:22:11.383]♪ Is a beauty and a beat ♪
[00:22:13.673]Get low.
[00:22:17.803]Four, three, two, shuffle.
[00:22:21.846]♪ It's all 'bout you ♪
[00:22:26.399]♪ When the music makes you move ♪
[00:22:30.226]♪ Baby do it like you do ♪
[00:22:33.012]Four, three, two, burpee.
[00:22:43.381]Keep it up.
[00:22:47.429]One more.
[00:22:50.375]Nice, job we are done.
[00:22:53.056]All right, nice job everyone with round two.
[00:22:54.803]We're now on to round three.
[00:22:56.705]So, again, I'm going to demonstrate the moves
[00:22:59.473]before we get started.
[00:23:01.221]So, the first move is bop, bop, cross, bop, bop, cross.
[00:23:09.989]A little faster, bop, bop, cross.
[00:23:14.459]Pretty simple, all right.
[00:23:16.155]The next move, gonna go,
[00:23:18.436]step, punch, step, punch, back, two, three, four.
[00:23:25.116]So, step, punch, step, punch, back, two, three, four.
[00:23:30.521]All right, the next you're gonna go,
[00:23:33.625]step, front, step, side.
[00:23:39.626]Gonna be step, front, step, side.
[00:23:43.939]And then we're also going to do it with the other leg.
[00:23:48.769]So first, we're stepping with our left,
[00:23:50.593]kicking with our right,
[00:23:52.006]then we're gonna step with the right, kick with the left.
[00:23:55.250]Step, kick with the left.
[00:23:57.458]Okay, and then last move is skaters,
[00:24:01.797]so you have a couple options just do one, two, three, four
[00:24:08.989]or you can do a little hop, three, four, whatever works.
[00:24:17.863]Alright, let's get started.
[00:24:23.867](upbeat pop music)
[00:24:28.147]♪ Can't drink without thinking about you ♪
[00:24:32.022]♪ Is it too late to tell you that ♪
[00:24:35.299]Four, three, two, bop cross, here we go.
[00:24:39.299]Bop, cross.
[00:24:42.421]cross.
[00:24:43.254]♪ But I might as well be in a hotel room, yeah ♪
[00:24:47.296]♪ It doesn't matter 'cause I'm so consumed ♪
[00:24:50.877]Four, three, two next move we're going.
[00:24:56.774]Back two, three, four.
[00:24:58.646]Step, punch, back, two, three, four.
[00:25:02.253]Step, punch.
[00:25:05.735]Last one here.
[00:25:08.592]Back to bop and cross, we're going.
[00:25:11.359]Cross.
[00:25:14.199]♪ Can't drink without thinking about you ♪
[00:25:17.137]Get low.
[00:25:21.927]Four, three, two, step forward.
[00:25:25.423]Step, back.
[00:25:29.700]♪ Can't drink without thinking' about you ♪
[00:25:33.515]♪ Is it too late to tell you that ♪
[00:25:36.446]Last one.
[00:25:39.936]All right, now we're going, left, right.
[00:25:45.094]Okay, let's start again.
[00:25:50.793]♪ I can't write one song that's not about you ♪
[00:25:54.773]♪ Can't drink without thinking' about you ♪
[00:25:58.641]♪ Is it too late to tell you that ♪
[00:26:02.017]Four, three, two, we're bopping and crossing
[00:26:06.983]Cross.
[00:26:09.866]♪ But I might as well be in a hotel room, yeah ♪
[00:26:13.844]♪ It doesn't matter 'cause I'm so consumed ♪
[00:26:15.684]Get low, four, three, two, step forward.
[00:26:20.754]We're going, step, punch, step, punch, back.
[00:26:24.957]Step, step.
[00:26:29.221]Punch, punch.
[00:26:32.913]Four, three, two, back to bop.
[00:26:38.903]Get nice and low.
[00:26:40.935]♪ Can't drink without thinking about you ♪
[00:26:44.842]♪ Is it too late to tell you that ♪
[00:26:48.123]Four, three, two, step forward.
[00:26:53.000]Punch, punch.
[00:26:56.410]♪ Can't drink without thinking about you ♪
[00:27:00.135]♪ Is it too late to tell you that ♪
[00:27:03.518]Four, three, two, here we go.
[00:27:07.371]Step, front, step, side.
[00:27:11.309]Step, front, step, side, two more.
[00:27:19.056]Four, three, two, other leg we're going.
[00:27:22.722]Right, left, right, side.
[00:27:29.699]Side.
[00:27:31.616]Front.
[00:27:34.430]Four, three, two, back to bop.
[00:27:37.640]Here we go.
[00:27:41.777]Cross.
[00:27:45.625]♪ You know that I hate to admit it ♪
[00:27:49.694]Four, three, two, step forward.
[00:27:53.594]♪ I can't write one song that's not about you ♪
[00:27:57.800]♪ Can't drink without thinking about you ♪
[00:28:00.774]Two more.
[00:28:05.089]Four, three, two, we're going left, right,
[00:28:10.752]left and side.
[00:28:17.795]Front, side, all right, switch legs.
[00:28:25.405]Left, side.
[00:28:31.109]♪ Thinking about you ♪
[00:28:36.079]Four, three, two, skaters.
[00:28:40.253]♪ I'm trying to move on ♪
[00:28:42.004]♪ Forget you, but I hold on ♪
[00:28:43.997]♪ Everything means nothing ♪
[00:28:45.496]♪ Everything means nothing, babe ♪
[00:28:47.361]Eight, seven, six, five, four, three, two, bop.
[00:28:55.132]♪ I can't write one song that's not about you ♪
[00:28:59.370]♪ Can't drink without thinking' about you ♪
[00:29:03.114]♪ Is it too late to tell you that ♪
[00:29:06.521]One more, step forward.
[00:29:12.465]Back.
[00:29:18.732]♪ Is it too late to tell you that ♪
[00:29:21.506]One more.
[00:29:24.907]Step and kick.
[00:29:28.688]And side.
[00:29:30.800]Front.
[00:29:37.516]Four, three, two, other leg.
[00:29:44.002]Keep going we have one more song.
[00:29:49.245]♪ Is it too late to tell you that ♪
[00:29:52.819]Four, three, two, skaters.
[00:29:57.307]Keep going.
[00:29:58.140]♪ It's been a long night here, and a long night there ♪
[00:30:01.799]♪ And these long, long legs they've been everywhere ♪
[00:30:05.171]♪ Hold up now, you look good, I will not lie ♪
[00:30:09.579]Four, three, two, back to the top.
[00:30:13.441]♪ Oh baby, no baby, you got me all wrong baby ♪
[00:30:17.006]♪ My baby's already got all my love ♪
[00:30:20.155]Two more.
[00:30:24.746]Four, three, two, forward.
[00:30:31.538]One more.
[00:30:34.884]Step and kick, step, right, step and side.
[00:30:42.564]♪ I will stay true ♪
[00:30:47.320]Four, three, two, other side.
[00:30:50.698]♪ Now better men than me have failed ♪
[00:30:54.624]♪ Drinking from that unholy grail ♪
[00:30:57.854]♪ Now check it out, I've got her and she got me ♪
[00:31:02.477]Four, three, two, skater.
[00:31:05.807]♪ Oh baby, no baby, you got me all wrong baby ♪
[00:31:09.526]♪ My baby's already got all my love ♪
[00:31:13.036]♪ So, nah, nah, honey I'm good ♪
[00:31:15.045]♪ I could have another but I probably shouldn't ♪
[00:31:17.414]♪ I've got somebody at home, ♪
[00:31:18.836]♪ And if I stay I might not leave alone ♪
[00:31:21.179]Eight, seven, six, five, four, three,
[00:31:26.392]two, back to the top, here we go.
[00:31:31.108]♪ I will stay true ♪
[00:31:34.864]♪ I will stay true ♪
[00:31:39.839]Four, three, two step forward.
[00:31:49.038]Back, two more.
[00:31:54.211]Last one.
[00:31:57.562]Step and kick.
[00:31:58.754]Step, front, step, side.
[00:32:06.508]♪ No, honey I'm good, I could have another ♪
[00:32:08.535]♪ But I probably shouldn't ♪
[00:32:09.806]Four, three, two, other side.
[00:32:16.334]Side, front, side.
[00:32:24.974]Four, three, two, skaters.
[00:32:31.176]♪ I will stay true ♪
[00:32:34.893]♪ I will stay true ♪
[00:32:39.814]Four, three, two, going back to the top.
[00:32:43.272]We're cutting it.
[00:32:46.730]One more time.
[00:32:49.578]Step forward.
[00:32:54.188]One more time.
[00:32:57.191]Step and kick.
[00:32:58.796]Step, kick, step, side, we are done, good job guys.
[00:33:04.110]All right, nice job, so far you guys are doing great.
[00:33:07.757]We have two more rounds, so this is around four.
[00:33:11.100]So, I'm going to demonstrate.
[00:33:13.520]So, the first move is going to be grape vine or seven step.
[00:33:17.539]So you can go one, two, three, four,
[00:33:20.491]five, six, seven, eight.
[00:33:23.427]A little faster one, two, three, four,
[00:33:26.034]five, six, seven, eight.
[00:33:28.973]Or you can do seven step so,
[00:33:30.830]one, two, three, four,
[00:33:32.794]five, six, seven, eight.
[00:33:36.232]Next move is gonna be, cross, clap.
[00:33:40.113]cross, I want you to get really low on this one.
[00:33:43.315]So jab, clap, jab, clap.
[00:33:48.624]And then, the next move, this what we're gonna do,
[00:33:52.313]squat, jump, jump, squat, jump, jump.
[00:33:57.568]Again, you can, it's totally fine to do.
[00:34:00.618]Squat, step, step, squat, step, step.
[00:34:05.405]Or if you just even want to squat in place,
[00:34:07.814]down, up, down, up, totally up to you.
[00:34:12.950]And then the last thing is jumping jacks so.
[00:34:17.064]Either do this or this.
[00:34:22.831]Alright, let's get started.
[00:34:28.589](upbeat workout music)
[00:34:33.800](mumbles)
[00:34:52.343]Four, three, two, grape vine, seven step.
[00:34:54.886]♪ I've seen the world, done it all ♪
[00:34:58.586]♪ Had my cake now ♪
[00:35:02.160]♪ Diamonds, brilliant, in Bel-Air now ♪
[00:35:09.159]Keep going.
[00:35:13.208]♪ When you and I were forever wild ♪
[00:35:16.585]♪ The crazy days, city lights ♪
[00:35:21.310]Back to it here.
[00:35:23.716]Jab and clap, jab, clap.
[00:35:27.542]Clap.
[00:35:29.364](clap)
[00:35:33.494]Get low.
[00:35:36.159]Four, three, two back to grape vine, seven step.
[00:35:38.599]♪ I know you will, I know you will ♪
[00:35:41.986]♪ I know that you will ♪
[00:35:45.664]Two more.
[00:35:50.738]Four, three, two.
[00:35:53.449]Jab, clap.
[00:35:54.830](clap)
[00:36:05.271]Two (clap).
[00:36:07.092]We're going to squats, going down, down.
[00:36:12.113]Down, down, down, down.
[00:36:19.473]Four, three, two, back to the top.
[00:36:29.946]Two more.
[00:36:34.240]Four, three, two jab, clap.
[00:36:38.813](clap)
[00:36:49.023]Two (clap).
[00:36:51.324]Squat, squat, squat.
[00:36:58.446]♪ And all the ways, I got to know ♪
[00:37:03.371]Last one here.
[00:37:06.575]Jumping jacks.
[00:37:08.667]♪ When I'm no longer young and beautiful ♪
[00:37:14.051]♪ Will you still love me ♪
[00:37:15.821]♪ When I've got nothing ♪
[00:37:17.746]Four, three, two, back to grapevine.
[00:37:20.929]♪ I know you will, I know you will ♪
[00:37:23.862]♪ I know that you will ♪
[00:37:28.214]Two more.
[00:37:34.723]Jab and clap.
[00:37:37.144](clap)
[00:37:48.912]We're going to squats.
[00:37:50.711]Squat.
[00:37:59.466]Couple more.
[00:38:01.562]Two, jumping jack.
[00:38:10.379]Keep it up, good job guys.
[00:38:16.141]Four, three, two, grapevine.
[00:38:22.672]♪ I know that you will ♪
[00:38:25.804]♪ Will you still love me when I'm no longer beautiful ♪
[00:38:30.812]Four, three, two, jab and clap.
[00:38:35.223](clap)
[00:38:47.208]Let's go to squat.
[00:38:48.041]We have one more song, keep going.
[00:38:50.632]Down, down, down.
[00:39:01.899]Jumping Jacks.
[00:39:05.207]♪ I should have said it before ♪
[00:39:08.303]♪ Tried to hide it, fake it ♪
[00:39:12.415]Four, three, two, grapevine.
[00:39:19.432]It's a pretty short song.
[00:39:21.454]So keep it up.
[00:39:24.350]♪ I don't wanna hear you lie tonight ♪
[00:39:27.338]Four, three, two, clap, clap.
[00:39:34.610]Sorry about that guys.
[00:39:36.509](clap)
[00:39:45.789]Squat, squat.
[00:39:50.998]♪ I'm stronger than I've been before ♪
[00:39:55.094]Three, two, one, jumping jack.
[00:40:06.772]Back to grapevine.
[00:40:10.803]Seven step.
[00:40:19.149]Four, three, two, jab.
[00:40:23.509](clap)
[00:40:26.964]I know your legs are burning, mine are.
[00:40:30.254]♪ I don't wanna hear you lie tonight ♪
[00:40:33.707]Four, three, two, squat.
[00:40:37.325]Down, down, down, down.
[00:40:45.063]Four, three, two, jumping jacks.
[00:40:52.955]♪ This is the part when I say I don't want ya ♪
[00:40:57.781]♪ I'm stronger than I've been before ♪
[00:41:00.259]♪ This is the part when I break free ♪
[00:41:03.622]Four, three, two, almost there.
[00:41:11.062]Keep it up.
[00:41:18.345]Four, three, two, jab, clap, clap.
[00:41:22.638](clap)
[00:41:33.275]Four, three, two, squat.
[00:41:37.074]Down, down, down, down.
[00:41:41.307]♪ This is the part when I say I don't want ya ♪
[00:41:45.526]♪ I'm stronger than I've been before ♪
[00:41:47.840]Four, three, two, jumping jacks.
[00:41:55.655]♪ This is the part when I say I don't want ya ♪
[00:42:00.256]♪ I'm stronger than I've been before ♪
[00:42:03.015]♪ This is the part when I break free ♪
[00:42:06.444]Four, three, two.
[00:42:10.316]Nice job, we are done, good job everyone.
[00:42:12.891]So guys, last round, cause we made it this far.
[00:42:16.261]Great job, you've been awesome.
[00:42:20.032]Okay, let's get started.
[00:42:21.592]So, first move is gonna be one, two, three, cross.
[00:42:26.787]One, two, three, cross.
[00:42:29.936]So one, two, three, cross.
[00:42:32.091]One, two, three, cross.
[00:42:35.005]Next moves gonna be wheel.
[00:42:36.649]So, basically it's like you're driving this big ship
[00:42:41.764]or sailing a big ship.
[00:42:43.576]So you're pulling down, pulling down, pulling,
[00:42:48.201]pulling and you'll feel it.
[00:42:50.278]And then, next move is lateral raises.
[00:42:53.839]So, you're just bringing your arm up to that shoulder level.
[00:42:58.262]Don't swing it like way up here.
[00:43:00.334]Just nice and easy.
[00:43:02.250]And then, last move is skiers, a lot of arm movement today.
[00:43:06.762]So, couple of different options, like this,
[00:43:11.317]I'd like you to keep your arms up
[00:43:12.730]above your head if you can't, no worries.
[00:43:15.100]That's, you can also go like this or you can do this.
[00:43:20.197]You can even move your arms to add a little bit more cardio.
[00:43:25.436]Alright, let's get started.
[00:43:30.188](upbeat pop music)
[00:43:35.940]♪ I put in work ♪
[00:43:38.162]♪ Wanna do what do betta go and put in work ♪
[00:43:41.937]♪ Wanna see what I see betta go and put in work ♪
[00:43:44.348]Eight, seven, six, five, four, three, two,
[00:43:50.339]we're punching and cross, go.
[00:43:51.817]One, two, three, punch.
[00:43:55.331]Cross.
[00:43:57.493]♪ And I know I win every time I put in work ♪
[00:44:01.371]♪ I can smell that dough every time I put in work ♪
[00:44:03.978]Four, three, two, wheel.
[00:44:12.373]We're gonna pull those arms down.
[00:44:19.429]Four, three, two, back to the top.
[00:44:22.308]There you go, one, two, three, cross.
[00:44:28.520]♪ Wanna see what I see betta go and put in work ♪
[00:44:32.355]♪ Wanna get what I get betta go and put in work ♪
[00:44:34.706]Four, three, two, wheel.
[00:44:41.016]Nice job everyone, keep it up.
[00:44:43.729]I know you're tired but we're almost there.
[00:44:48.426]♪ I can smell that dough every time I put in work ♪
[00:44:50.341]Four, three, two, lateral raises.
[00:44:57.187]♪ I put in work ♪
[00:45:01.017]♪ I put in work ♪
[00:45:05.517]Four, three, two, back to the top, here we go.
[00:45:12.444]Nice and strong punches.
[00:45:16.420]♪ I put in work ♪
[00:45:21.089]Four, three, two, wheel.
[00:45:25.624]♪ Twende kazi kazi ♪
[00:45:27.352]♪ Shati piga pasi ♪
[00:45:29.139]♪ Unataka pesa gapi ♪
[00:45:31.052]♪ Amka fanya kazi ♪
[00:45:32.974]♪ Amka fanya kazi ♪
[00:45:34.942]♪ Amka fanya kazi ♪
[00:45:36.621]Four, three, two.
[00:45:39.490]Lateral raises.
[00:45:43.014]♪ Shati piga pasi ♪
[00:45:44.738]♪ Unataka pesa gapi ♪
[00:45:47.020]Oh, my arms are burning.
[00:45:50.416]Six, five, four, three, two, skiers.
[00:45:59.173]Remember you can move those arms a little bit.
[00:46:07.742]Four, three, two, back to the top, here we go.
[00:46:23.450]Four, three, two, wheel, keep going.
[00:46:30.167]Last song of the workout.
[00:46:35.495]♪ I'm no longer broken hearted ♪
[00:46:39.118]♪ So glad I came here tonight ♪
[00:46:42.840]Eight, seven, six, five, four, three, two, lateral raises.
[00:46:49.569]♪ I can see that you're watching me ♪
[00:46:52.185]♪ Come over, talk to me, need you to give me a sign ♪
[00:46:54.945]Keep it up.
[00:46:57.858]♪ You got that something sweet ♪
[00:46:59.758]♪ That don't come easily ♪
[00:47:01.774]Four, three, two, skiers.
[00:47:09.146]Remember this is totally fine.
[00:47:14.357]Or even this.
[00:47:17.380]Four, three, two, back to the top.
[00:47:23.880]♪ I came here for love ♪
[00:47:28.230]Two more.
[00:47:32.697]Four, three, two, wheel.
[00:47:36.961]♪ I'm so ready to get on it ♪
[00:47:40.693]♪ You follow me, you'll be fine ♪
[00:47:44.238]Eight, seven, six, five, four, three, two, wheel.
[00:47:51.101]All right, lateral raises sorry.
[00:47:53.571]♪ Come over, talk to me, need you to give me a sign ♪
[00:47:59.623]♪ You got that something sweet ♪
[00:48:01.265]♪ That don't come easily ♪
[00:48:03.329]Four, three, two, skiers
[00:48:06.189]♪ I came here for love ♪
[00:48:09.725]♪ For someone to hold me down ♪
[00:48:13.676]♪ I won't give it up, no ♪
[00:48:18.717]Four, three, two, we're gonna cut it.
[00:48:21.934]So, two times.
[00:48:25.817]One more.
[00:48:29.794]Wheel.
[00:48:34.045]Four, three, two, lateral raises.
[00:48:41.719]Four, three, two, skier.
[00:48:49.568]Four, three, two,
[00:48:51.656]we're gonna cut it again, so one time.
[00:48:56.173]Wheel.
[00:48:58.409]Three, two, lateral raises.
[00:49:01.286]Four three two, skiers.
[00:49:05.215]Four, three, two, again here we go.
[00:49:11.612]Wheel.
[00:49:14.618]Two, lateral raises.
[00:49:17.659]Three, two, skiers.
[00:49:20.399]Four, three, two, one more time.
[00:49:22.998]Here we go.
[00:49:27.239]Wheel.
[00:49:30.982]Lateral raises.
[00:49:34.526]Skiers, four, three, two.
[00:49:38.125]Nice job we are done with our workout.
[00:49:42.510]All right, we're gonna go ahead and cool down now.
[00:49:45.757]So let's pull one arm across.
[00:49:47.357](relaxing music)
[00:49:50.341]Decrease those heart rates, get them back down.
[00:49:53.496]You guys did amazing today, good job.
[00:49:56.790]It's a good workout for me too.
[00:50:04.760]All right, let's do triceps.
[00:50:07.400]So, grab that top of the elbow.
[00:50:09.466]You should feel a pull here.
[00:50:15.201]All right, switch arms.
[00:50:18.162]All right, as many of you know.
[00:50:21.425]I like to do questions of the day
[00:50:23.975]and so today's question is,
[00:50:27.393]what has been your favorite vacation
[00:50:29.200]that you've ever gone on?
[00:50:31.158]So, I want you to think about that.
[00:50:34.285]Think about these things during this time, happy memories.
[00:50:39.057]Mine would be when I was in seventh grade,
[00:50:42.310]my family went to Disney World and that was so much fun.
[00:50:47.757]We still talk about it all the time so.
[00:50:51.093]I hope that you guys can think
[00:50:52.365]of some good vacations you've been on.
[00:50:54.252]All right, switch legs.
[00:50:56.947]♪ Can you hear it calling ♪
[00:51:02.249]All right, let's do those hip flexors.
[00:51:04.025]You'll feel a stretch right here, or right here.
[00:51:08.222]Depending whatever leg you put back,
[00:51:09.763]you'll feel it like right here.
[00:51:14.260]All right, switch legs.
[00:51:20.295]♪ While you're trembling, that's when the magic happens ♪
[00:51:26.140]All right, let's do calves, so you have a couple options.
[00:51:29.536]You can go up against the wall, I like to do this as well.
[00:51:34.217]I'm kind of just walking out my calves.
[00:51:36.788]♪ Let the light lift your heart up ♪
[00:51:39.503]♪ Burn your flame through the night ♪
[00:51:44.155]♪ Spirit ♪
[00:51:45.944]All right, go ahead and bring that leg forward.
[00:51:50.460]Stretch here.
[00:51:55.481]♪ Spirit ♪
[00:51:59.550]All right, switch legs.
[00:52:08.067]♪ Your destiny is coming close ♪
[00:52:11.816]♪ Stand up and fight ♪
[00:52:13.958]That will work, oh quad stretches.
[00:52:17.805]So, if you need to balance yourself against a wall.
[00:52:21.785]Go ahead and do that.
[00:52:23.920]Feel a nice pull there.
[00:52:28.197]All right, let's switch legs.
[00:52:38.507]All right, nice work,
[00:52:39.865]we're gonna end with three big deep breathes here.
[00:52:42.421]So, inhale.
[00:52:49.266]Inhale.
[00:52:51.819]♪ Spirit ♪
[00:52:54.234]And one more.
[00:52:55.678]♪ Can you hear it calling ♪
[00:52:59.698]All right, thanks everyone
[00:53:00.729]for tuning in for today's workout.
[00:53:04.422]If you have any feedback, please let me know.
[00:53:06.615]Hope you enjoy it, got a good workout.
[00:53:08.803]And see you next time, miss you all.

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