Okay, yep. Hey, hey, hey, welcome to our workout today. That was a snazzy little rhyme I got in there. We are going for our 15 minutes, all the options, beginner, intermediate, and advanced. If you're doing beginner, could you maybe try intermediate today?
I don't know, maybe try it, same thing, intermediate. it. Could you maybe try advanced?
You can always drop it back down. Quick check. We've got water.
You've got any windows open or aircon on if you need it. We are going to go hard for the next 15 minutes. My timer is going on.
45 seconds of each exercise. 15 seconds rest in between if you need it or you'll keep jigging with me. Let's get going.
On the spot guys, we're going to go for heel digs. As you know, we can either have impact or no impact. No impact, keep those feet firmly on the floor. You can keep those hands on the hips. Okay, some impact.
I'm going to make this more difficult. more of a fast swap of the heels eggs. Don't think I can move my arms that fast so I'll keep them on the hips.
Brilliant. So you keep going if you're on the more advanced, but once again, we have the no impact. or we've got the impasse. Equally, they will work you just as hard as each other as long as they're the hardest one that you can. Pull it in here.
Brilliant team. We are going to head to some squats. Knee injuries.
Keep it tiny. No injuries. You're going to drop it low with me. Let's start with speed in.
Keep one foot staying planted in the middle of the floor. Side squats. Side to side.
Yes, one foot swaps for the other. Knee injury, stay tall. Just imagine you're trying to sit on a chair behind you.
Working harder, we're getting lower. Beautiful. If this piece, any time any of the pieces I'm going at is too fast, go slower.
If it's not fast enough, you go faster, be my guest. Can we get lower? Good. Can you keep looking at me?
Keep our chest up. Nice team. Two more each side. One more each side. Yes.
Nice. Your fitness word for today is your. Y-O-U-R.
Your fitness word for today is your. Y-O-U-R. Next exercise, we're going to duck a dive and we're going to throw a punch.
Hands are up, fingers in, thumbs around, duck it with me. Good. Now I'm going to be throwing some punches here and you need to miss them. So what you're to the duck and dive.
Yes. Give me an ab crunch. Abs in.
Lift. Looking good. Keep that guard up.
Don't let me hit you. Keep the hands up high. Let's add in a punch each time to the side. Good.
With tighter abs, brace more. With stronger punches, throw it out. Four, three, two, one.
Wahey, bring it in. Knee injuries, tiny squat, just the slightest knee bend. No injuries, we're dropping it low, and we're gonna pulse.
Let's go. Feet wider than shoulders, toes, knees forward. Draw those abs in.
Let's take our butts back as low as we can. So we're gonna do squat pulse. Knee injury, stay higher, just push your butt back. No injury. Woo!
Let's get lower. My legs are burning. We're gonna feel it working. At any time, if you need to shake those legs out, go for it. All the time, breathe.
Let's try and distract ourselves from this burn. Who can get lower? Who can breathe more? Oh, 10 seconds, we've got it.
Isn't this the longest of 45 seconds of your life? Maybe just me, but I am definitely feeling it. 3, 2, 1, hey, well done.
Let's grab a drink. Stand still. I just want to keep tapping. A little boogie in between each move. We're nearly halfway.
Bring it in guys. On the spot, you're going to toe tap side to side. No impact.
Keep those feet on the floor. Intermediate. We've got more hips and arms. Yes.
Advance. Fast feet on the tiptoes. Tip tap.
You're looking so good. Give me more arms. If the legs can't go forward, the arms always can.
Breathe. Squeeze. 10 seconds.
You can get their feet to go faster than mine. Five, four, three, two, one. Woo-hoo.
Well done. We're picking up the space with this. The space, picking up the piece with this cardio.
Half jumping jack. New impact. Full jump.
jumping jack. All the impact. Bring it in. Beginner. New impact.
Side to side. We can always work harder. Intermediate. Put some out of those arms. Yes.
Advance. She loves the impact. Let's go. Bend the knees. Good.
Arms, we could add them in. Draw up on that pelvic floor anytime we're adding any of this impact in. If it becomes too much, ditch the arms, ditch the impact. You've got it. Push.
Breathe. Three, two, one. Hey!
Well done. Breathe. Breathe here. We're going to go for that front punch on the spot or we're going to take it in this spotty dog.
It's up to you. Plant the feet here, relax the shoulders. Okay, let's go.
Hands are up, keep that guard up, don't let me knock you out. Good. Get lower, abs tighter.
This is my beginner to intermediate option. Where are my advanced people at? We're going to bring it into this exercise. Good.
Strong arms. Abs tight. We'll get a strength exercise after this one. 14 seconds.
Punch or swap these feet with me. Good. You've got it 321 well done.
We have a third more to go. Bring it down to your math. We're going to go for a grasshopper.
So hands underneath shoulders, round up through your spine and we're going to come to this Beginner, we're going to hold the position. Mountain climber is our intermediate. We're going to bring one knee in towards the stomach. Advanced, a grasshopper. We're going to bring our Opposite knee towards our opposite elbow.
Side to side. Brilliant. Here's your challenge.
How steady can you keep your hips? Imagine I'm trying to shake them. I'm trying to wiggle them.
Draw your navel to your spine. squeeze your butt and keep it going ten seconds breathe with me good guys five four three two one well done give me a stretch brilliant job only a couple more exercises to go awesome we are up to standing okay single leg work remember what I said earlier so I'm gonna get a bit unsteady on one leg than the other It's very normal Plunge your feet any leg. Let's go beginner No impact Just lift that leg up looking good Intermediate give me a bit of arms.
You're very aggressive today. It's really like you're grabbing someone's head Banging it off your knee Good good good Advance let's go. I want that barn sin.
I want a bit of aggression Get it out, good. Push team. Can you reach higher? Can you bring that knee in more? Can you keep going?
Three, two, one. Shake it out. So want that aggression once you give it to me. Top five. Four more exercises to go.
Maybe five. You can do it either way. Shake those legs.
Are you ready? I'm ready. Let's go. Upper leg in front. Beginner.
You lift that leg up. Get the leg to come up. You're not going down to the leg.
Get that leg up. Yes. Intermediate.
Give me that anger. Pull. Arms to knee.
You've got it. Advance. Give me that bounce.
Woo! Soft knees. You are doing amazing. Breathe.
Squeeze. Looking good. Can you keep going?
I think you can. Give me two more. Give me one more. Well done.
That is our cardio. We're nearly done for today. Still abs after that. On the mat or on the floor, just wherever you are.
bringing it to those burpees breathe in breathe out let's hit it beginner we're gonna walk in and out up and down please take your time intermediate give me a jump, out and in, yes, pick your pace, yes, advance, give me that chest, take it to the floor and stand tall, you keep going I'm watching you 20 seconds, nice, beginners we're walking we're just getting that body weight up and down from the floor, sometimes that's hard enough isn't it, intermediate you're bouncing, out and in, yes you've got two more, it's time for two more, more burpees give it to me, advance chest to floor right down touch the floor yes one more, well done come on down let's grab our breath let's grab a stretch, transpose breathe we're nearly there brilliant team so push-ups they are hard you're pushing your body yet so please do have some compassion with yourself in push-ups hands are wider now they're about chest level i'm going to go for a beginner option knees are very bent chest gets to the floor where's my intermediate friends at take those knees further back Strong, looking strong. Advanced, we're on the toes. Keep going everyone. If you need to, so you keep going if you're on the floor.
The alternative option is to be on a wall and we can do this kind of style of movement. in on the hands and toes you're looking so good two more push-ups you can do it come on one more boom we're done good wherever you are just sink back and stretch your shoulders Abs to finish. Three exercises, then you're done for today. Swing it on right. All right, team.
Come on down to your back. Knees are bent, feet are flat. Beginner option, hands on your thighs. to go for some knee touches slide your fingers up towards the knees brilliant intermediate we're in a tabletop position you'd even cross your legs over if you prefer nice advanced legs are straighter more grace into lower abs as if you're literally lifting up towards those toes feel the burn from the crunch Are you breathing? Make sure you're feeling that breath too.
Come on, breathe for me. Hey, well done. Bring it in. Getting really good at this lower ab work. Does tend to be a weaker area of the abs, definitely for myself.
Rock out. All right, bring those knees in. We are going for either a single leg stretch side to side.
Keep it nice and smooth. Could you raise your abs more and lift the head and shoulders off the floor? You have well done. Could we go for a single single double stretch single single double stretch You choose your level head down On a wrap.
Singles. I feel the burn. So that's single, single, double.
You are looking good. But are you breathing? It's always the question of abs. Inhale. Exhale.
Bring it in. Rock out. Last exercise. Bicycle twist.
Hands to temples. We are going to bring the legs up to tabletop. Check this out.
Opposite elbow towards opposite knee. Now in the past I used to do them like this like woo like fling my legs about. I'll just slow it down and really focus on the squeeze.
Focus on breathing. Less is more. We don't want to just flick our legs about, we want our abs to engage. Navel to spine.
Still breathing. Breathe through the chest. Abs can stay tight. Followed by deep into the chest.
Elbow to knee. Eight seconds. You've got it.
I believe you can keep going. You can. Five, four, three, two, one. You made it. Well done.
Bring it in. Rock. Knees are bent, feet are flat.
Arms by your sides. Roll up, back to heel bone. Lower, middle to upper back. Roll down.
Let's do it one more time. Roll. Vertebrae by vertebrae.
Roll. We survived! Brilliant guys! So good, so good.
Whatever you brought today, I am proud of you for making it to the end of that session. What is so good about these HIIT sessions is that it's really good for fat burning, gets the metabolism fired up and you will keep burning calories at a higher rate than any kind of other exercise for the remainder of the day, well not the remainder of the day, but for the next couple of hours. So it is a real double whammy of getting the effects of the session and after as well.
Brilliant work team. See you at the next workout. Thank you so much.