hey everyone welcome back so today's workout is going to be a very intense cardio ass workout it's basically a combination of apps work out and hit cardio so yeah all in one you're going to be burning those fats and getting that really nice apps it's going to be quite intense but don't give up guys just keep trying you're going to get stronger and stronger and you're gonna see the results like really soon so yeah that's about it and let's get started so guys today we have 16 exercises 45 seconds each with 15 seconds break you can start with 40 seconds or even 30 seconds if you're new to working out as always it is recommended to warm up before any exercises so you can do jumping jacks like Jo or anything really first exercise we'll have here is high knee bring your knee up as high as you can and do it as fast as you can let's put in [Music] this is a great whole body exercise to get your heart rate up and also really great for your abs especially the lower abs so guys if you can't complete 45 seconds you can start off with 40 seconds first take 20 seconds break 45 seconds can be a bit long so you can take a few seconds break in between if you need to it's totally okay just rest up and continue you would get easier and easier I promise [Music] the second exercise we have today is bicycle crunch bring your knee in and touch it with the opposite elbow remember to keep your core tight T anyway guys it was actually my first time doing this routine this video and soon you'll see that I was struggling too it was also my first heat and abs workout since I got back from Italy so I was definitely nice Fitness before but I push through it so yeh and let me tell you guys this routine makes me sweat like crazy probably not as much as most people because I just don't sweat much but just after a few times doing this I feel so much stronger and better and my abs is definitely showing up more so try it out and let me know what you think next is burpees this is a great whole body exercise start in the squat position and jump back with full feet then jump back into a squat position again and jump up if you want it to be more challenging you can add a push up to keep pushing guys you can do this hell yourself you can and you can do it let's push it guys I tried to fight song please don't we can do together if we just try and as long as we that you've never [Music] next up we have Big Crunch this is basically a crunch without your back laying on the ground you can rest your hands next to your hips or once you're stronger you can even lift your hands off the ground so you're solely using your abs and legs muscles to do this movement [Music] [Music] is our kingdom [Music] next is gem squad this is a great whole body exercise try to squat as low as you can then jump up as high as you can you will be using your linked muscles and also your core muscles so light muscles are the biggest muscle group in your body so working these big muscle groups will also help you burn more calories at rest if you're looking at this video you're probably looking to burn some calories so that's the reason why I split today's workout into half whole body workout and half abs workout so this will allow you to burn much more and burn those fats away yeah [Music] [Applause] [Music] next we have flank with hip twist this is probably one of my favorite plank exercise it works on my obliques and planking in general is really great for your core muscles [Music] next we have another variation of hiney this works on your leg muscles and also on the core I do a little crunch with my abs when I lift my leg up so that I feel it more on my abs you can also choose to do a normal high knee or mountain climbers those are really great too [Music] now we have cross body climbers bring one leg in at a time with your knee almost touching the opposite elbow as close as you can since we have been doing quite a bit of cardio moves with the squats and all that I reckon it is a lot better to do this more controlled so you can focus more on your core muscles [Music] next up is power jacks this is basically a jumping jack with a sumo squat so start with a sumo squat as slow as you can with your arms next to your legs then jump up like a jumping jack do an explosive jump not a lazy jump you want to work your muscles and burn more I am so sorry for doing this to you guys but no pain no gain guys if you want the apps you gotta work hard work [Music] now we have single leg AB hops bring one leg up with the knee bends and hop for three times before swapping to the next side [Music] [Music] next up we have violence that in a push-up position then bring one leg to the side of your hand Lewis buses can also tired by now but keep pushing guys we can do this together and also if you're not too flexible like me and then you might find it difficult to bring your feet next to your hand so just bring it as closer head so to the side of the body [Music] next we have behold face pop your upper body and your lower body off the ground try to keep your back as straight as possible doing this keeping your legs as straight as possible also makes this exercise so much more difficult I was really struggling at this point I kept my knee bent a little to bring it straight is harder but it also works on your quads more so if your quads a bit sore then bend your knee a little and also remember to keep your back straight as possible we are already talking this in so good job guys so if you need to take a few seconds break doing this take it rest stop and continue [Music] next we have reverse lunge step 1 lay back at a time make sure your front knee doesn't pass it is so simple at this point lunge seems like the best exercise ever it works on your Courtin legs but it is not super intense of course you can make it more intense by doing jumping lunges and that will definitely bring your hurry up even more [Music] next we have low plank pop sat in the low plank position and hop left and right with your feet [Music] [Music] [Music] [Music] this is our second last exercise jumping jacks we are almost there keep going guys [Music] [Applause] [Music] [Applause] [Music] I tried the song side please don't we can do came together if we just try [Music] now finally we're finishing it off with a plank keep your back as straight as possible don't stick your butt out because you won't feel it as much on your abs and make sure you squeeze your abs keep going guys we are almost done [Music] [Music] and that's it Congrats for finishing this workout now keep yourself hydrated and it clean to get nice abs please give this video a thumbs up if you liked it and subscribe if you want more fitness videos yeah thanks for watching and I'll see you guys soon.
Hey guys it's Kelli from Fitnessblender.
Com and today I have a HIIT workout for you for people who get bored easily sowe're going to be doing a different exercise for every single interval sothis should fly right by things could get interesting here I've included your warmup let's go aheadand get started alright so for our cardio warm up we'regoing to be doing 25 seconds of each of these exercises we're starting off niceand light just jogging in place so get your feet moving so I'm not exactly sure how this isgonna go i haven't practiced this routine but we're going to be doing likeI said a different exercise for every single HIIT interval so, it could be fun, if you could ever call hit fun – we'll seehow this goes so next up we're going to be doing ahigh knee march, so pulling up each knee one at a time – get your arms in there too – and pull up as you up as high as you can you won't need any equipment for this, so you can technically do this anywhere all right five seconds & I'm going toswitch to a Buttkicker row so right here nice and slow stillpulling your arms back and bring that foot up to kick yourself in the butt so we're warming up our arms our upperback and the front of the thighs five seconds & I'm going to switch to twofront kicks so alternating out in front here one then the other bring your arms intoit if you like it's definitely a total body routine, hitting all of the muscle groups at some way or another here except for doing an overhead stretch plus a toe touch so; windmill your arms up, stretch, andthen come down.
Keep your back flat so you get a good stretch through yourlower back and the back your thighs come back up up next we're gonna be doing a walk down so walking your hands up one at a timeuntil you're full plank.
Walk yourself back up.
So this is good for warming upyour arms and again you're legs and the backs of your thighs okay next up we have reverse lunges.
Coming up niceand tall, back behind yourself drop down right between those two feet squeeze your glutes pull your cord next up, side lunges.
so coming here you can go down to onefoot in the center so keep that leg that you're leaning away from straight this is gonna be tough, it's hot in heretoday not a good sign when you're sweating pretty good during the warm up! we're going to pick up the pace a littlebit here the next we're going to do butt kickers fast this time so nice and light on your feet.
Move asquickly as you can especially once you get warmed up, start pressing for speed.
five seconds switch to squats, which we're going to be doing a lot of today so you want your feet aboutshoulder-width apart and you're sinking down, sticking your butt out behindyou so that the majority of your weight is in your heels and keep your back flat,your eyes up at the wall in front of you squeeze on the way up keep your core nice and tight to protectyour back.
Next up is a curtsy lunge so back and behind yourself, up in thecenter.
I highly recommend music during this routine turn on somethingthat motivates you, get ready to work.
Next up, our last warm-up interval isjumping jacks.
Nice and light on your feet, make sure you're getting a full range ofmotion and then pick up the speed once you get comfortable five seconds left alright so that is our warm-up, we'll beright back! We're going to be doing 20 seconds on, 10 seconds rest for all of these differentexercises and we're starting off with high knees so here we go take a good deep breathstart it up Get your knees nice & high, try to land nice and soft, and move as quickly as you can That's halfway! My ponytail is already bailing on me in the first 10 seconds! three two and one alright so this is anactive rest so keep your feet moving, to at least a boxer shuffle next up we're doing mountain climbers soget ready here we go again as fast you can.
Try to pull in your core Halfway right there hey relax – ok so next up we're doing aski squat to a sumo squat the good thing about all these is atleast they're only 20 seconds, right? Here we go so narrow out too wide and back.
Again,landing nice and soft here, and going down only as far as you can control butpush-up hard five seconds.
– Alright, those are done.
next we're gonna be doing lateral jumps.
Five seconds rest.
here we go jump as far as you can to each side.
10seconds left 5 4 3 2 & 1 all right next up, Burpees, because whatis a HIIT workout without Burpees? I'm sorry it's a must 🙂 here we go; down, jump up as hard as youcan halfway already.
alright so next up we're doing split jumps.
Five seconds, take a deep breath 2, 1 – here we go ten seconds Alright, next up we're doing sidestep jumps.
These are fun.
starting in 321 – come down to a squatmove to the side and explode upwards.
go down as low as you can control hold it there, step & jump.
3 seconds left all right relax.
Next up we have aspider-man push up So get down.
Here we go you're stepping up by that foot and thendo a push-up motion good for range motion and its' a total body exercise make sure you're breathing.
Next up we're doing a single leg jackknife here we go five seconds left ok next we're doing broad jumps, so jumping in one direction as hard as we can & then back the other here we go – wind up and jump as far asyou can, turn and go again.
Make sure you're turning in a different direction each time.
About five seconds left alright rest Next up we have a jumping lunge, 5 seconds of rest left.
Here we go; so down, pop up so the other way; you can also split it inhalf come to the center and then go down.
Next: "round of applause" here the exercise – we're not going to applaud until it's over.
Down, clap your feet, then come up & clap your hands.
ok fast feet are next.
we're going to sink into a squat & move our feet as fast as we can.
here we go sit down, & get those feet moving Keep going! oh my gosh! Okay, next up is up and outjacks.
here we go so out, and then in front Pick up the pace as you get morecomfortable ten seconds.
3,2,1 and relax.
Next, tostar jumps! If you get too tired right here – if you feel a little too winded to do it safely, make modifications all right interval before we take a quick break Whew! Now: 2 knees plus a switchfoot okay we're going to take a quick waterbreak don't stop moving, we'll be right back injust a second so we're starting back into this withgetups, so we're going to be doing a crunch then going up to touch our toes.
So startout flat on your back, again we're doing 20 seconds on, 10 seconds rest – hopeyou're still with me! Here we go; come up, tap your toes,stretch back out and go for that other toe as quickly as you can Next up we're doing plankjacks.
So flip over and you're going to be doing a plank of your choice – you can go nice & low or come up for a tall plank.
We'll be hopping our feet together & apart as fast as you can.
Try to get your body ina straight line.
Next up we're doing power skips,alternating back and forth jumping up as hard as you can two, one – here we go; up, and then the other side try to get your upper body in there, evenif it's a small range of motion do your best to push up as hard as youcan.
Next is a side lunge center jump.
We're lunging off to one side and then jumpingin the center Tap that toe, then jump up hard in the center Try to land soft; keep knees slightly bent and jump up all the way – make sure you're nice and straight in the center jump up like you mean it! Alright relax for just a second.
We'redoing squat hold burpees.
Take a deep breath.
Here we go; drop down and stay right here the do another be a kick-out Next up:push-ups so choose your level of difficulty; if you'vegot enough gas left to do a full push up, do a full one for as long as you can we go oh my gosh Just move to an easier version when you get tired – if you burn out completely just stay right here with a good bendyour elbows and pull in your core Next, the Russian twist so again pick your difficulty; if youwanna get your feet out further it's harder.
You're doing a trunkrotation and range of motion is more important than speed here.
Try toget the full twist.
Put your feet up further to make it harder, or you canrest them on the ground to make it easier.
popping back up now, we're doing Ozsquats; we going into a squat and then jumping up as hard as you can andclicking your heels together.
Here we go Drop down, explode upwards bring the feet together halfway Next up we're doing a power curtsy Just two more active intervals to take aquick break again – we're almost done already so here you go; curtsy behind yourself come up and jump in the center Relax.
Last one here We're doing – 2 high kicks + a jump deep breath So on the same foot, you've got 1 & 2 kicks, then jump up as hard as you can Quick break and we'll beright back ok so we're here with the last leg ofthis HIIT routine and we're starting off with rocket squat.
So we're sinking down in three increments and then jumping up as hard as we can 1,2,3 and off – or 3,2,1 & off Just make sure you're squeezingyour muscles the entire time and jump up as hard as you can, then land nice and soft Now we're going into a tall plank,and we're going to pushing up and putting your butt up in the air using yourupper body, and then bring one toe and tap up near your hands.
here we go so up and then bring knee up & in all right stand back up next we're doingbutt kicker drops.
We're gonna be doing three butt kickers and then drop down totouch the ground in a squat.
here we go; one two three and down, onetwo three and down.
So start with a different leading leg each time to mixthings up, keep your body guessing & your mind in the game Next up, what do we have? We have three pulse lunges.
So same with the squat; 3,2,1 lunge, and switch okay next up we have tricep dip kicks.
Come down, here we're pressing up while we kick a foot out – so kick one foot and then the other.
Have your arms going straight out behind you to target those triceps, the back ofyour arms keep it going three seconds left Alright we're going to flip over, nextwe're doing an up-down plank Go down down, up up, down down, up up Try to lead with a different arm each time Next up: front kicks + squats kick in the front, and then one squat Alright, here we go; so down and squat.
Use nice smooth motions, keep everything nice and tight.
Pull in your core and squeezeyour glutes on the way up from the squat and again when you're kicking keep yourabs really tight here So next up we have stutter jacks – so thisone's gonna be hard we're nice and tired.
Here we're breakingour jumping jacks into 3 increments so one two three One two one two, andthen once you get the hang of it and pick up the pace five seconds left Next we have a split jump squat three two one here we go so apart, apartand down.
Again you want to lead with a different leg each time.
Over halfway done.
Next up we have my fly jack's – oneminute and a half of work left here! here we go, so again nice light on yourfeet & move as quickly as you can Don't forget to breathe! ten seconds three two one all right next up we have plyo sidelunges three two one here we go so down tap your foot and then come tothe center so you're staying leaned on that side, long enough to kick the foot & tap that heel.
Keep your back nice and flat Last interval and we're going to finish up with squat jumps so really finish those legs off so go as hard as you can okay that is it! So make sure that youcool down and stretch after this; we'll provide a link to cool down for you.
Drink lots of water when you're donehere, otherwise good job guys; this workout is complete!.
Okay, we're getting started in about 30 seconds.
Okay, so if you don't have your water, thenthis is the time to go ahead and grab your water.
If you want to turn on your air conditioner,go ahead and do that.
I can't turn on mine, because it will maketoo much noise.
I'm going to get this started.
We're going to into a warm-up.
We have 5 moves that we're going to do forour warm-up.
This is going to be so much fun.
For those of you all, who haven't done a liveworkout with us before.
We do these every Saturday on our Patreonpage – which is our support and bonus group for YouTube.
Where you can help support this channel sothat we can do more stuff here and bring stuff there.
We give lots of perks there, alright.
So those of you who haven't done these before.
It's a little different from my usual workouts,because you don't have all of the stuff.
all the information on the screen.
but what's great about that is that the timeflies by really really fast and you get to communicate and engage with other people.
So it's like we're all in this together – allfighting to get to that Fist Bump.
So it's definitely a different experience- and hopefully you all will enjoy it – and I think you will.
So get your last sip of water.
I'm going to start and then we're going in.
Thanks a lot Maria V.
I like the connection[too].
I pay a lot for internet [lol].
for theinternet speed.
So, we're getting started in just 10 seconds.
This is going to be 30 minutes long.
It's going to be a total body complete HIITworkout, alright.
So that beep is a little bit loud, so we'regoing to start by going right here in Jump Ropes.
Just jump and kick those feet right out.
Inhaling in through the nose and breathingit straight out.
Now, I'm going to be showing the modificationsas we do this – so if you're modifying, just kick it [those feet] out.
Just like that – or you can hop, going rightinto it.
The abs are tight, here.
You're waking up that body.
It's early for some of us.
Some of us in some parts of the world.
For some of us, it's kind of late, alright? So wherever you are, work it! Straight from here, we're going right intoa Light Jog – so just jog it out.
Your abs are locked in.
and breathe – leaning forward.
Modify – you can do a Brisk March, here or bring those knees up.
Just warming up that body, here.
Don't stomp those feet.
Your abs are locked in the entire time.
and we're working on that cardio.
Just to get the blood flowing all throughoutthat body.
Straight from here, we're going into ShadowJabs.
So, it's going to take some coordination.
We're going to jab twice – and over.
Left and right – and breathe To modify, stand in place and punch left toright – or hop, leading with that front leg.
Without banging those joints.
There we go – and over.
Smile and have a good time.
We're all working out together, right nowlive.
This is an interactive workout and we're kickingsome butt.
From here, Three-Way Sprint.
So, I'm going to start from the right – yourleft – and we're coming up with our knees.
For eight – 5, 6, 7 , 8 – to the front.
5, 6, 7, 8 To modify, just jog instead of doing highknees.
Bring those knees higher – come on! 5, 6, 7, 8 5, 6, 7, 8 Now those of you all who may know a littlebit more about me, know that I'm a morning person.
So that's when I get most of my energy.
Right from here – Jumping Jacks So we're hopping up – BOOM!!! Exhale as those arms come up Inhale as they come down Stepping left to right, if you're modifying,but keeping that pace.
Our heart-rate is up.
This is the last move in the warm-up.
Then we have a 25 second rest.
Then I'm going to check on your comments.
I don't know who is commenting and workingout at the same time, but I'll check your comments then.
Just a few more seconds.
Two! One! and breathe.
I'm turning down these beeps, because they'rea little loud.
and then I'll check your comments.
Get a quick sip of water, people.
We have 15 more seconds.
Yo! You all are going a great job, here.
Kicking butt – I see you, Emma.
Up next, we've got Side to Side Hurdles.
25 moves – 40 seconds of work and 20 secondsof rest We're starting with High Knees – and we'reup.
Breathe 5, 6, 7 , 8 – hop over! BOOM!!! Drive those knees up.
7, 8, and back over! To modify, just throw your arm out and bringthose knees a little bit lower Then sprint to the front Then over.
5, 6, 7, 8 We're pushing away all of that fear, all ofthat doubt, all of those haters We're giving them the hand right now.
Come on! I'm doing 16, I'm doing a lot of sprints onthis side but just go with the flow Over! Come on! Get those knees up high One more – 5 seconds left 5, 6, 7, 8 – and breathe Abs are feeling it – great drills.
From here, we're going advanced I love that you all are interacting with eachother in the comment section.
To modify – squat, over, step down, up! Everybody else, we're going to squat.
twist Squat Ab Burpees! Okay? Watch me if you need to.
40 seconds, so we're squatting down Knees are up! Hop! Burpee! Push-up if you want to.
Back up! This time, right knee.
BOOM!!! Crushing those abs and down Come on! We're doing this live, so feel the energyof everybody else in the chat and know that you're working out with hundreds[actually thousands] of other people right now.
Come on! Down! Up! Come on! 12 seconds left Give me a few more 10 seconds left You can always modify and take breaks One more squat Twist! Breathe! WOOH!!! That is an abs crusher right there I feel you, Raja.
This is an intense workout.
Up next – Accordions So, we're coming down to the floor.
Get a sip of water – catch your breath Now, to modify You're going to push-up, then walk those handsout Push-up, then come back to narrow Standard [form] What we're going to do is a standard push-up Walk those hands back into a Pike [position] Down into a push-up Good! and forward Keep those abs tight – and down solid plank, here.
Walking it back.
Time is flying Kick some butt.
Let's go! and back! Really tighten those abs.
Exhale up Crush that core some more and then down – 15 seconds left Back! Down and up! Forward! Down! Back! Last one! Down! – and up! Breathe.
20 seconds to breathe it out.
One of your favorites – some of you know thatI'm being sarcastic with that, we're doing Tri-Jab tucks next So, to modify – you're going to go One! Two! Three! Knee! – 3 jabs to the other side Knee! – alternating.
Everybody else – do three [jabs] to a tuck WOOH!!! We're going to work that core Let's go!!! One! Two! Three! Tuck Jump! Landing softly on those feet.
and Up! You don't have to go this fast Go at your own pace.
It's all about your personal fitness level and going through your own journey Two! Three! and Up! Come on! Half-way through! 20 more seconds.
Two! Three! If you're modifying – Knee and over.
Just like that – 10 seconds Let's get one more on each side.
Come on! One more! Two! Three! Tuck! Make it to that beeper.
I'm going to give you a shout-out.
Shout-out to Emma – who wants a shout-outin the comment section.
I see you all there.
I see you all are active.
What's up, Lena? From here, we're going into Cardio Circuit So to modify, you're going to jog [Jumping Jack] Jack it out, then back to aJog Everybody else, we're right in the front.
Jog for eight We're going to catch our breath here Seven! Eight! to the side.
Three! Four! Give me butt kicks as we turn.
Back up! One! Two! Three! Four! Sprint! Getting back into that cardio.
This is a great cardio move to catch yourbreath and get an active recovery Three! Four! Turning in the opposite direction.
and back up! Two! Three! Four! Smile! You're among good people 🙂 You're among good friends.
We're turning back over.
Two! Three! Four! Give me 8 Butt Kicks – then we're done! Breathe it out! Get some water.
You're putting yourself to the test.
Shout-out to Super Clay Mario.
Congratulations on getting a six-pack AllBollywood.
Up next, we're going for Super Jump for Joys To modify, you're going to go down, walk overinto a plank, and hop Everybody else, watch me right now Come up! Down! Push-up over! We're going to come up! Jump for Joy! and then down and over! Up! This is a tough, but fun exercise move We're going for four Over! Give me another push-up! Then we're going towards the left.
Total Body Drills here! To the left, push-up! Up! Hop it out! WOOH!!! and down! 15 seconds – WOOH!!! Total body, but you've got a 20 second restafter this.
Up! Give me one more! Come on! Down! Over! Push-up! Hop! My cardio is going through the roof! Way to go! WOOH!!! Alright, so Jordan froze for a few seconds.
Just refresh if it freezes.
We're going for HIIT & Runs This is an active recovery exercise, so ifyou're modifying you can stand in place.
Give me four jabs, then jog Other side Everybody else, we're going forward Catch your breath here, let's go! One! Two! Three! Four! This is still cardio, but we're breathingit out.
Forward! One! Two! Three! Four! Back! Going forward! Abs are tight here! Come on! and back! Abs are locked in! and forward! Two! Three! Four! Shout-out to everybody who is doing this live Shout-out to everybody who is doing this inthe future – kicking butt Let's go! and Forward! Two! Three! Four! Come back! Good! So hopefully you caught some of your breath- maybe not all of it We're going right back into cardio with SprinterDrills Good.
So, to modify this move.
What you're going to do is tap your knee.
Come up for eight or four.
Other knee, tap.
Otherwise, we're tapping the floor to HighKnees.
Go at the count that I'm going We're going to start with four Tap the ground – UP! Give me four High Knees.
Four! and Down! Give me four on this side! and down! Now give me 8.
Come on! Knees are up and abs are tight! 7, 8, and down! Other side – COME ON! 5, 6, 7, 8 We're going for 16 now Tap the right foot – and up! 5, 6, 7, 8 – another 8 5, 6, 7, 8 – lock those abs in – keep themtight 16 here – come on! 5, 6, 7, 8 5, 6, 7, 8 You might be getting tired Tap that foot – come up and give me 4! Or maybe twelve [laughing] Breathe it out.
How are you all feeling? Up next are Level 1 Drills WOOH!!! What's up Chris [Eobard Thawne] I see youin the comments section We're going to come down Four push-ups and eight Mountain Climbers- then come up to a Burpee To modify – 2 modified push-ups and 4 knees,alright? So start in plank We're going Four! Three! Push-ups! Two! One more push-up! Eight Mountain Climbers! Come up! Hop! and back down! Give me four push-ups! Abs are locked in.
Your butt isn't in the sky Three! Four! Push-ups.
8 Mountain Climbers! 20 more seconds – half-way through with thismove Up! Hop! You're doing great! I know that you all feel this energy.
I told you that this is a different experience.
Four! Give me Eight! Hop forward and then we're done! Up! Hop! My legs almost gave up on me there! But we made it through! Sagat Sprints are up next Some more cardio, more HIIT, more MADNESS!!! Alright, I'm checking the online comment section.
To modify this move, we're going over forfour [knees] Two! Three, Four! Jog! Other side! or we're going to move with the room for standard.
COME ON! Abs are tight! Two! – crunch that core! Four! – think about all of that food thatyou all ate the other day [Thanksgiving] and we're working it right now Abs are tight – come on! Two! Three! Four! It's okay to have a day where you eat andenjoy yourself But get back to work.
Get back to that diet.
and get back to thegoal.
Eight! Back over! Breathing hard! This is move number 10 – we're pushing throughthis workout.
and if you love these live workouts, we'redoing another live workout tomorrow morning on Patreon.
So join us there.
Links are in the description.
I'm doing an extra one.
BOOM!!! WOOH!!! Catch your breath.
It's time to get into those legs with cardio Jab Squat Combo Your chest is up Down, up! Down, up! Uppercuts for four! and Down! That's your modification.
Or Hop! So! We're coming into a squat and up! Squat and jab.
Four uppercuts and over! Two! Three! Four! Left and right! and down! down! Come on! Two! Pushing the limits of our body Push right to the edge of your comfort zone,but don't push over and that way you extend your comfort zoneeach time getting better every day Come on! Down and up! Breathing it out! 10 seconds! One more! Down and up! This is a 30 minute live workout.
and you're doing an amazing job.
Breathe WOOH!!! You all are an inspiration too [reading onlinecomments] Super Clay Mario – we're going to do a Q&Aonce or twice per month on Patreon.
So join us there, if you want to do Q&As Up next Side Knee Climbers.
So, we're going to do four knees to modify,jog, four knees, jog or four knees to mountain climbers Let's go! One! Two! Three! with the knees! Down! Hit the floor! 8 mountain climbers.
5, 6, 7, 8, hop up to a burpee.
Knees on the right side – come on! You got energy! Three! Four! Hit the floor! and eight! and over! This is how you pay yourself off for all ofthe crazy workouts of mine that you've done.
Because it helps you build stamina to be ableto do these without all of the extra cuts, edits, and breaks.
We can go right through this live.
Kicking butt! Like we do in the videos.
One! Two! Three! Four! Breathe.
I'm going to give you an extra 2 seconds onthat clock.
And those 2 seconds count.
Catch your breath.
So, my wife is online in the chat room.
So, why don't you come up here and join us[laughing].
No, I'm just messing with you [lol].
Alright, up next we're doing Toe Tap Kicks.
You can tap your knee and kick up.
Tap and kick.
Half on one side and half on the other asa modification.
Otherwise, we're getting down Tapping that toe, shooting that foot back,and kicking up! Down! BOOM!!! Using that core! and kicking.
Stick when you hit the floor, then chargeup.
BOOM!!! Stick it! Abs are tight! and charge up! Kick like you mean it.
Come on! One more on this side.
BOOM!!! Using that core on the other side.
Left hand to right foot.
There we go! Turn up, people! Bring the intensity and work it.
That's what HIIT is about.
Doing your best and challenging your body.
Let's make it to this beep.
My legs are on fire.
WOOH!!! Inchworm Ladders.
Alright, so I'm going to show you the modification.
You're going to do two knees.
Walk your knees down, come low, then walkforward.
Knees are down, do a push-up if you want to,then walk it back.
or we're going to start with a tuck.
So one tuck jump.
One clapping push-up.
Come on! and back! WOOH!!! I know that you felt that.
Give me two [tuck jumps] and down – come on! Two clapping push-ups! Abs are tight! Walk back into that inchworm.
Up! Three! Forward! Three Claps [push-ups] if you can.
I almost did a burpee back.
Four tuck jumps 10 seconds left.
Give me one clap [push-up] Back! WOAH!!! I told you, these are total body workout drills.
You're going to feel it.
This is move 15 – just 10 more to go.
Way to chat, people.
I'm DEFINITELY going to do more Geek Workoutscoming up, soon.
Up next Standing Abs Burpees.
We're going left, right, to modify – thenfour knees Alright? Or your hands are behind your ears – I knowthat you're tired.
Let's go! One! Hopping it! Two! Three! Four! Using that core.
Standing up and crunching those abs and obliques.
For 4 in each direction, then hop – explodinginto those abs.
For a crazy standing cardio abs move.
Come on! Ahhhhh!!!! I'm struggling.
But we're doing our best to hit our goals Give me four more Whether your goal is weight loss, or yourgoals are to gains strength, or endurance, we're here for you.
Three! Four! Give me four over.
WOOH!!! I'm struggling here for balance.
Yes! Way to crush it! Alright, so not only are we going to do moreGeek workouts, we're going to do Cosplay workouts coming up soon.
More information on that soon, I'm talkingto a few sponsors about it.
Up next, we're going into Plyo Heismans.
To modify, you're going to come down – sprint[over] Then down and over Or we're going to tap the floor from the side.
Down! and over! Give me four knees.
Sprint for eight.
We aren't done yet! We've got 9 more moves after this.
Come on! We came here to get the best results possiblefrom this workout, so bring it! This is cardio heavy.
We also have some [bodyweight] strength, someplyometrics moves.
My abs are on fire and my lungs feel likethey are going to BURST! But I'm feeling the energy of you all onlineit the room.
I know that you all are fight right with meon the other side of the screen.
and that's motivating me, so hopefully, that'smotivating you too.
Come on! Down! 5 seconds! BOOM!!! Come on! and breathe WOOH!!! Okay, so Misty has her "second wind" – I wantto be like you, when I grow up, because I need my "second wind".
Up next, we're going to do Squatty Pippens.
So modify here, Squat Down, hop over.
Shoot! Other side and up! Otherwise, we're going to hop into it.
I need my "first wind', let alone my second.
Chest is up.
Squat back, hop over, shoot! Butt back – keep your chest up, as we squatdown.
Come to the front – hop! Let's go! 30 seconds here! Breathe it out! The good news is that time is flying by.
The bad news is that I don't want this toend.
So let's go.
Over! and Up! Bring that energy! Breathe! Come on! We're gladiators.
and we're crushing our goals.
This is a moment in time right now, whereyou are taking control of your destiny.
Shoot! BOOM!!! Way to go! It definitely counts, this DEFINITELY makesa difference.
180 Switch Lunges.
This is a failure move, so do your best.
To modify – lunge diagonally at a 45 degreeangle Other leg We're going to do our best We're going to switch lunge going over 180degrees So let's switch! Turning as you do a lunge here Mind over matter, at this point.
Don't bang those knees into the ground.
Keep that chest up.
Other direction Feelng that burn – come on! If you stop and take a break, that's perfectlyfine Speaking of the devil [hits legs] WOOH!!! This is a failure move.
This workout is designed to make you fail- and to push yourself.
Because we're not just challenging our body The most important thing is to challenge yourmind – and built discipline.
Come on! 10 seconds! My legs are shaking! and wobbly! We've got 5 more seconds.
Come on! That's what failure is about.
Doing your best and challenging yourself.
We're keeping that form on point.
[responding to online comments] there is noBurnout today, but.
I just recorded an exclusive Patreon workoutyesterday, that will feature a burnout.
It's going to come out at the end of the monthon Patreon.
From here – football drills.
Modify as best as you can.
Coming up into a shuffle – or come low intoa shuffle like this.
Shuffle those feet.
We're going towards the right.
Shuffle – 4 Jumping Jacks.
Crossing it over! Two! Three! Four! Shuffle! Push that butt back.
Chest is up! Hit the deck and give me four push-ups.
or modify with your knees on the ground fortwo.
Three! Four! Push-ups! Shuffle! Legs are on fire – especially after that lastmove.
Over! Half-way through.
Jack it out! Two! Jumping Jacks.
Shuffle those feet.
Burning through those quads.
Hit the deck and give me four push-ups.
10 seconds – One! Two! Three! Four! Up! Shuffle.
3 seconds left.
This is move 20 out of 25.
We're going to catch our breath here – foran active cardio recovery move.
To modify this out, you're going to stay up-top Over! Down! Down! Or just stay up-top.
Alright? WOOH! I've got sweat in my eyes.
Let's go! Over! Over! Down! Drive that knee in! That spine, that back is at a 45 degree angle Crunching that core! as you drive those knees forward.
Working on that six-pack and that cardiovascularstrength at the same time Sweat is flying all over the floor – and we'redoing our best.
Half-way through with this move.
Just 5 more exercise moves.
Left! after this.
Come on! Up! See your goals right in front of you and strikewith those knuckles – to hit it.
You're doing great.
From here, we're going into ISO Tap Sprints.
We're going to tap the floor for four, andcome up for 8 [sprints] FitFambo is sweating and look!.
I'm with you, homie.
I got sweat all over the place.
I know that you all sweating.
You all are making new friends [online] andthese are the friends who are going to help you push through your goals.
To modify, you're going to tap in place forfour Otherwise, we're going to tap the floor Going over – Four! Arms are out! Chest is up, butt is back.
Three! Four! Sprint for 8.
Cardio and abs.
Once again, it's sort of a theme with thisworkout – let's go! One! Two! We're being live, we're being interactiveonline and up! Over! Two! Three! Still doing our best with every single rep- and every single exercise move.
There we go.
Four more fat burning exercises.
AHHHH!!! Legs are on fire! Give me 8.
Come on "second wind' I need you.
Where you at? Box Push-ups coming up next.
I see that Super Clay Mario is in here tryingto get subscribers.
Hey, man! Don't be leaching my feed to get subscribers,man.
You have to hustle like the rest of us.
Everybody else, to modify, we're going tocome down to a push-up – walk over to push-up Okay, standard form Solid plank – we're going to do a push-up.
One! Two! Push-up! Going forward – abs are tight.
Come on! We're still fighting! Down and up! Over! Push-up! Back! Keep those abs tight, as you walk back.
Push! Let's reverse, going forwards.
Don't have that butt in the sky.
Good plank here.
We're crushing this workout.
This is an abs crushing workout.
One more over.
Down and up! Push-up! Bring those knees to the ground and breathe.
We've got 3 more moves.
From here, front to back Jumping Jack sprints.
Jenna is in the UK sweating like a BEAST! Misty has "got my back" I got your back too.
Now, what we are going to do to modify Four jacks, then jog.
Or we're going to modify forward.
Then we're going to do for going standard.
One! Two! Three! Four jumping jacks and back.
Sprint back for eight.
This is still cardio, but we're catching ourbreath here.
We have two more exercise moves after this.
We're so close, people.
Then we're going to stretch it out.
and getthat Fist Bump.
That we DEFINITELY earned today.
Live and in real-time.
Come on! 15 seconds.
Back! WOOH!!! Breathing it out.
Forward! Two! Three! Four! Back! WOOH!!! I'm going to give you that rest.
This is the 2nd to last move.
We're doing one leg sprints.
We have two more moves, Raja.
To modify, we're going to be up a little bitmore.
Half of the way here, then to the other side.
Everybody else is going to get lower.
We're going to start with our right leg out.
Left leg is all the way back.
Crunch that core, 45 degree angle on yourspine – and we're UP! COME ON! It's like we're running through a marathonwith one leg.
We're working the quads on that right leg.
Flat abs Thrusting that knee up on the left.
Exhale every time that knee comes forward.
Give me Five! Four! Three! Two! One! Switch! Other side – left leg is in front.
and let's power through.
We've done plyometrics in this workout, HIIT,balance, strength, definitely lots of cardio We've hit [worked] our abs and we're pushingthrough.
One more exercise move to go This is it – Speed Jugglers! The move you love to hate.
So catch your breath right now.
I see some complaints [in the online comments]already [lol] What we're going to do – you're modifying Left and right – or you can tap your heels Left and right We're going to start off with moderate speed.
Then we're going to speed it up.
Last move! Tap those knees – driving those abs up! You're going to twist those heels up – tappingthose heels This is cardio.
We're working on that six-pack at the sametime.
Add some speed – COME ON! 30 seconds! You can do anything for 30 seconds.
No matter how crazy the exercise move is Just a little faster – COME ON! Get intense! You pushed through this entire workout tomake it to this point.
Go as fast as you can go.
I know that those legs are heavy.
I know that you're tired.
But you just got 5 more seconds to keep onpushing.
Sweat is everywhere.
The hard part is over – 20 seconds of rest.
From here, we're going to stretch it out.
Don't skip the stretch.
Then we're going to come back and get thatfist bump.
Way to "rock it", people.
I see Chris aka Eobard Thawn – he's feelingthose jugglers.
I see all of you are doing a great job.
Let's go into our cool-down stretch Hug and Love.
Kicking those feet out.
Taking this time to appreciate our bodiesand push through to hit our goals today, with this live online HIIT workout.
25 exercises, 30 minutes.
We kicked some butt.
Chest is up, we're going to push our buttback.
Let's recover that body.
Lock the opposite hands to elbows – and we'regoing to rock left and right.
Relaxing those abs, relaxing that spine.
Legs are straight.
From here – hands under your shoulders.
Knees under your hips.
So exhale, going into a Cat Cow.
Abs are tight.
Inhale – bringing it down.
We've got sweat dripping on the mat.
Exhale – you're doing great.
Inhale – and down.
Exhale – at your own pace.
Taking care of that body.
Way to work it, people.
Knees are separated.
Hips are back, we're reaching those handsforward.
and we're going to take the left hand to theleft – put the right hand on top of the left hand.
We're pushing our hips back towards the right.
Right armpit is down towards the ground.
We just worked out live together.
Let's take care of that body.
Right hand towards the right.
Left hand on top.
Hips are back and towards the left.
Sweat is all in my eyes.
This is a sweaty workout, people.
But it's also a fun workout.
and we had lotsof fun together.
"It ain't no fun, if the homies can't havenone" – something like that [lol] Alright, from here We're going to inhale up, left leg is out Exhale – hands down to those feet.
Pushing that left knee back.
Working the calves, the hamstrings, the glutes- stretching out your spine, your back Your abs are tight – as you pull up on thosetoes.
Flexing the foot back.
Let's come out of this nice and slowly.
Grab onto those toes Push the knee back Exhale – going deep into this stretch here Pushing the knee back – working the calves,the hamstrings, up to the glutes /that butt – stretching out your back, tighten your abs.
The final two stretched – we're almost thereto that Fist Bump.
So, the right foot is down – I've got sweatflying off of my lips, so we're going to reach under.
Left foot with the left hand.
Knees are down – hips are forward.
Extend the hand forward.
Lock those abs in, people.
Hold onto a wall – if you need to, for balance.
You all did an amazing job.
One more side – 15 more seconds.
Then you're going to get a Fist Bump, likea lot of you all never had before – A live Fist Bump.
Live and in real-time.
Extend that arm out.
Catch your breath.
Here comes that moment, people.
Come out of that nice and slowly.
Here's your Fist Bump! You DEFINITELY earned it.
Getting it live and.
BOOM!!! Fist Bump! Way to "rock it"! Look! We kicked so much butt that I almost fellinto that Fist Bump.
But that's how we do it! Kicking Butt!! Bringing it here, for this live – my sinusesare kicking up – this live workout.
Now, we do live workouts every single Saturdayon our Patreon, if you subscribe for the weekly workout level, okay? Everything that you all do on Patreon helpsgive us more, so that we can do more – and give more back.
Because me goal is to bring you all the bestpossible things.
So helping us there and supporting us thereallows us to do even more.
So, we're going to do a live workout tomorrow,at the exact same time on Patreon.
So if you're not a member, go ahead and checkus out there.
Sign up for the weekly workouts and we'regoing to kick some butt.
I'm going to check you all here [online comments]on the chat.
Give a few more shout-outs, then we're goingto end this, do a stretch – where I stretch out my entire body, get some healthy food- none of that Thanksgiving food – and then we're going to kick some butt.
So, shout-out to everyone here in the chatsection.
Look, you all kicked so much butt.
I felt all of your energy.
I see the Fist Bumps right now.
As a matter of fact, if you're still doingthis workout and you're still in the chat room – if you still haven't hit that likebutton already, go ahead and hit that like button right now.
And I don't know? Maybe we might do something like this duringanother Holiday, depending on how much support this gets – but we're definitely doing themevery week.
So thank you so much.
Until we come back and kick some more butt,next time.
for those of you all who are doing the live workout with us tomorrow – I'llsee you then.
Otherwise, I'll see you Monday.
Until then, It's your friend Millionaire Hoy.
Take care and Peace Out.