Workout and helpful advice.
For burning fat, training muscle and improving health.
Ready? Go! If you are unable to complete this movement try slowing down the pace.
Do not rest your heels on the ground; finish the descent on your toes.
Do not bend or curve your back.
Maintain your torso straight by staring at a fixed point in front of you while contracting your abdominals.
Stop! Next Exercise: Mountain Climbers.
Ready? Go! If you cannot do it, try resting your foot on the ground when you bring it forward.
Do not bend your back, keep it parallel to the floor.
Keep the abs tight to keep a better balance.
Stop! Next Exercise: Jump Jump Squat.
Ready? Go! If you cannot do it, try not jumping sideways and when you rise from the squat, lift one foot slightly off the ground.
Be sure your knees don’t pass your toes during the squat to avoid any joint problems.
Do not curve your back during jumps, keep the your abs tight.
Stop! Next Exercise: Jumping Jack.
Ready? Go! If you are unable to complete this movement, do not jump but instead raise the feet in a lateral direction one at a time.
avoided by the impact with the floorduring the descent in order to do this Do not bend or curve your back during the exercise, to avoid errors keep the abdominals tight.
Stop! Next Exercise: Plank And Jump.
Ready? Go! If you cannot do it, try bringing your legs forward without jumping.
Do not curve your back while your legs are stretched out, try keeping your abs tight.
Do not bend your arms while jumping.
Stop! Next Exercise: Jump squat.
Ready? Go! If you can't do it, try doing a simple squat.
Avoid violent impact with the floor during the descent, in order to do this, always land on your toes.
Do not bend or curve your back during the exercise, to avoid errors keep the abdominals tight.
When you are performing the descent, be sure not to exceed your toes with your knees.
Next Exercise: High Plank Open and Close Legs with jump.
Ready? Go! If you cannot do it, try taking one leg at a time to the side without hopping.
Do not lift your bottom too much during the hop, your back and glutes should remain low in order to concentrate the work in the abdominal area.
Be sure not to bend your neck, the head should always remain in line with the back.
It helps to stare at a fixed point on the ground.
Stop! Next Exercise: Standing Crunch with Outstretched Leg.
Ready? Go! If you cannot do it, try keeping your legs bent and touch your knees with your hands.
Keep your shoulders and head straight throughout the whole exercise.
Try staring at a fixed point in front of you.
Be sure not to bend your leg when you lift it.
8 Minute Workout For Women – How to Reduce Belly Fat Within 14 Days ( How to Lose Fat and Get Toned)
8 Minute Workout For Women – How to Reduce Belly Fat Within 14 Days How to Lose Fat and Get Toned amazing ab workout for you Tabata style so it's four exercises and you're going to do them for 20 seconds each and you have 10 seconds to rest in between each one so let me show you how it has the breakdown goes and then I'll I'll break each exercise down for you afterwards ok guys so I've just completed one round of this workout so as you can see it flows really nicely from one exercise to the next you have 10 seconds to change so first exercise is just a plank so from here lift your hips up hold the plank 20 seconds hips are down squeeze through glutes brace your abs nice and tight pull your belly button in towards your spine and hold it you're nice and tight for 20 seconds and you can lower down and all you're gonna do is to swing yourself around or just roll over because I'm looking at you guys keep my eye on you ok now I'm going to look up here take my feet up and lift my head neck and shoulders off the mat and I'm going to twist and twist so opposite shoulder to me try not to go elbow to the knee because you'll just you'll kind of cheat keep the elbows wide and Matt what you really have to rotate your torso sides slide you into that for 20 seconds and then lower down and you go back into the plank and then back into your oblique twists ok for the second minute the third minute we come down and you have sit ups with your heels up so toes on the ground and lift your heels this is going to help you activate your lower abs a lot more so from here just hands behind your head and you exhale up inhale lower down exhale up inhale down and you do that for 20 seconds if you start to feel a tension in your neck then you're going to try taking the tongue to the roof of your mouth it's just a like a little old trick and it just helps to relax some of those necks flexors if they start to get too much tension and then from there you have 10 seconds to transition take the feet up into tabletop so knees are over the hips and feet are in line with the knees hopefully mine are and then I'm going to exhale comma hold it here and you're going to pull forward and you're going to reach that bottom rib to the hip reaching your fingertips long okay and then lower down and then you repeat that again sit ups table top and then you've completed your first round so you have a minute to recover and stretch so you're here I love doing a swan stretch after I've done ab workout it's just a nice release so just take the feet apart and reach up lengthen through the ABS and then lower down so you have a minute to stretch there and you're in the perfect spot to start this again up into your plank here yep so you're going to do that two more times to complete a 15 minute ab workout so keep doing this you're going to get some really sexy abs defined abs and if you keep your core really really tight you'll help to train them to keep them nice and flat as well okay so just you know when you do it really think pulling my belly button in during the during the plank okay because we work all four sets of abdominals on the plank so it's really really great to do that and you also work all the muscles along the spine so it's really good strengthening exercise so just really fight to do it properly okay and um instead of just dropping if you get tired come down and rest okay don't just drop in the lower back it's better to rest and then come back into it if you need to if you break it up into 10 seconds if your begin or anything like that and if you need a timer you can get that in it gymboss one I have so that way you don't have to count and it just makes it really easy for all your work out you don't have to count rep anything you just set the timer and it goes so for anyone who doesn't like counting me this is a really great alternative okay so other than that subscribe to the channel for work out some monday wednesday friday and schedule yourself into train with us i love training with you guys.
14 Minute Workout For Women – How to Lose Stomach Fat For Beginners Easy exercises to Lose Belly Fat
Get in shape now !!! Home fitness workout 14 Minute Workout For Women How to Lose Stomach Fat For Beginners Easy exercises to Lose Belly Fat.
11 minute workout to lose weight fast, Burn fat and tone your Body |Exercises to lose weight at home
The 11 Minute Workout is the best workout to lose weight fast.
This high-intensity 11 minute are sufficient for: – Burning fat more quickly – Maximizing caloric consumption – Training the muscles of the whole body, – Improving health by reducing the risk of cardio vascular diseases such as heart attack and stroke.
okay you're going to like pop on your back squeeze the back into the ground and we're going to do really slow bicycles okay really slow we're just going to slightly lift your chest up the ground okay so 45 seconds on the clock three two one let's go so just squeezing if you want to if your neck hurts then you can just rest your head into your arm okay we're not twisting the body here were keeping it nice and smooth keeping ourselves nice and square so the good job guys just the lever moves this is number one you really want to work to get that six-pack you're going to have to go all the way through this workout no rest if you need to modify anything i'm going to give you a few different options so if you need to have a break here you can just relax your head down but for those of you we're going to keep pushing it that's it Joe bring those shoulders a little bit higher off the ground bring those legs a little bit lower to the ground okay five four three two one okay to your visa and we're just going to hold him for 25 seconds let's go so chest down when you have your head slightly up we use those apps in we're just type work those shoulders down I'm not I can feel like your legs are tingling to mighty shaking this is good though guys we really want to grab those ab muscles now if you can try and take a little bit further but you can't even extend those legs up just coming up to here is absolutely fine if you just want to keep trying five seconds here then coming back up again squeeze those ABS in are you trembling come on guys we're going to do this work into walls that six-pack breathe in and out come on just for a few more seconds to what okay come down here you have your knees bent arms are going to be over your head we're going to lose the momentum of your arms to come up twist one and then slowly back down stay with me on this place 45 seconds three two one let's go so I'm up come down over your head up twist and with your job guys now just listen to me twist twist and back down nice and slowly you job everyone come on keep the goat is just for you my friends and down you go you can bring those arms up twist a little bit turn around before and back down how are you feeling guys just remember I also going to look so awesome stick with this program make sure you're eating healthy and you're going to get incredible results we're with you the whole time let's do one more put all the way up twist and twist okay take out onto your front we're going to go come into a plank position so your elbows will it be directly underneath your shoulders we're going to come up onto your toes now the modified one is you're going to come onto your knees ok the next step you're going to come up here and then the third step we're going to rock forwards and backwards for 45 seconds let's go if you want to come up here stop I always think start with the hardest one first and then if you fall down no problem as long as you've given it a go and then you just be able to work yourself up to coming and hold it into a plank and then holding it Oh for a minute running it for two minutes and then being able to rock backwards in Port and this is just really going to help isolate those apps and really start to that that's it make sure that that tummy button is pull in towards the spine you going keep those legs nice and tight glutes pulled in and smile come on guys give me a smile don't ever take yourself too seriously when you're exercising three two one okay switching back over make sure you have got a nice map to actually lie on because we won't protect our spine so you're going to come down to the ground arms either out to the side or by here and you're just going to come up and you're going to be a heels flat to the ceiling or to the skies are you going to push up so really working those lower abs 45 seconds are you ready three two one let's go you really are just using the lower plant you're at your legs shouldn't move too much and really try and keep your feet flat good job that's it really try and push your shoulders into the ground keep your head nice and relaxed it's really sometimes if we have to kind of try and bring my head up really important just to let it relax to try and push that Vulcan a little bit higher off the ground oh we're so nearly there guys you almost halfway through its squeeze breathing in and out good job everyone 50 three two one ok we're going to hold our legs here we're going to bring it down as low as you can and then in extend back up again now if you can't get your legs any further than here until your back comes up that's kind oak roblem you go to hear you pull your legs in and you start again it's soon as this happens ok you know you've gone to buck so 45 seconds let's go you might want to put your arms out here for more support so come down as low as you can bring on these in and extend oh really starting to fill those ABS turn if you can feel it burning make sure your hashtag I feel the burn Rebecca and you guys are awesome you guys suck really a workout pictures so if you have any pictures please post them on our Facebook and Instagram page you can find out Rebecca Louise fitness I love seeing and they're so brilliant fantastic work guys come on it's Cupid going you want that six-pack you've got to work for it we're gonna do with you the whole way let's keep going for another 5 4 3 2 1 go I give me one more bring it down and squeeze ok we're going to come back to our decent we're gonna extend one leg out at a time so coming up here got one leg we're just going to swap it's okay nice and simple 45 seconds we are getting through our 11 boom so let's keep it going extending one hour and in the modified version is you're going to touch one foot on the ground and then you're going to change over so if you need to start with our modified version no problem just keep pushing legs out a little bit further keep them nice and straight drop your shoulders down and breathe are you really that are you keeping hydrated so so important don't try to lift those legs up if you can't drop those shoulders a little bit further back really feel the worm in your abs I can feel my six-pack going on you're gonna feel it two days give me 50 three two one okay come all the way back to lined up and now you have to burn it but I want to keep you going clear you get the lights are going to be up in the air we're gonna do 45 seconds going round to the right okay so clockwise so you need to have your hands here or out to the side try and keep your legs nice and straight if you want more of a challenge but that's no problem if you need your legs straight up in the air now this is a just a tiny little motion to just try and keep making little circles with your feet you guys are doing so incredible don't give up now this is not the time to give up you've got to keep pushing yourself until you get to the end of the workout even if you just do in five seconds of this at a time and then you need to have a break no problem whoo you're being your legs trembling you could be a burden you got this guy so keep going and guess what we are going to go to the left in three two wow that's it take a little circles round to the left the modified version you can bend your knees slightly that's going to help you little bit more but if you can the harder you want to make it the straight to your legs need to be okay gotcha just put your hand on your stomach and you really start to feel those muscles working how motivating is that we can really start to feel and look at those ABS you guys are so incredible let's just keep it going we've got to push it all the way through this workout oh I'm loving it it feels so good you've exercised you give so much adrenaline it's so worth it that's it let's keep it going just a few more exercises to go by four three two one ok last two exercise is yes 45 seconds each and then we are complete it so hands behind here I just wanted to bring your shoulders off the ground and all the way back down so it's kind of like a basic crunch by just really wanting to pull a little bit higher up 45 seconds let's go anybody like this and whatever exercise left you are so nearly there do not give up just try bring the shoulders a little bit higher off the ground each time making sure that you're using your ab muscles and not your head so don't rub your head too hard ok so you don't need to you can just put your hand by or by your head if your neck is hurting you can put some of the weight of your head in your hands that's really isolate those muscles squeeze in push your back into the ground and lift up those shoulders guys I'm so proud of you keep it going three two one last exercise we're going to go across and touch the opposite elbow to the opposite leg now this is our last 45 seconds so this has to be the best 45 seconds of the whole workout you promised me ok grilling so let's go 3 2 1 that's it just really try and touch that elbow do you need if you can't just get it as near as you can this is going to be our modified version even if you are doing a modified version he's going to stick with it eventually you're going to be able to do the full version and it's gonna feel so good we've got that can you feel the burn yes I love it good job guys come on just a couple of seconds left never finish until I've said the last five four three two one breathe in five four three two one and release those arms and come to standing message.
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.
What's up, guys? Jeff Cavaliere, ATHLEANX.
We're talking fat loss here today, and I'dlike to think 'effective' fat loss.
A lot of times programming for fat loss getsreally off track.
I'm going to show you today a six minute workoutthat will make a believer out of you that you can do it in a very short period of timeif you understand the correct principles when you're training fat loss, and when you'retrying to train for more fat loss.
The idea is this: you've got to avoid thetwo big mistakes.
The first big mistake is, when you encountera program that is programming fat loss by scaling the time that you're doing an activity.
So if we do an activity and the advanced guysare supposed to be doing it for two minutes, and intermediate guys are supposed to be doingit for a minute, and the beginners are supposed to be doing it for 30 seconds, right therewe just made a crucial error in programming a fat loss workout.
We're robbing seconds of effort from the beginnerbecause we're requiring that they do far less work than the guy who's doing it for two minutes,or one minute.
That's a mistake.
What we have to do is prescribe the same amountof time, but then we have to take care of the fact that the beginner may not be ableto that exercise, by giving him a scaled down version of the exercise.
Which leads me to the second big error.
The second big error is programming the sameexercise for everybody.
By doing that, having to scale down the difficultylevel of the exercise because you know that you have to have it to accommodate to thebeginner, and the advanced guy.
So the advanced guy now starts to get robbedbecause they're doing exercises that aren't at a high enough intensity to really givethem the benefits they should be seeing from the workout because it has to be able to accommodatethe people beneath them.
Not here, and not in our brand new ATHLEANXMax Shred program that I just put out.
See, we understand how to train for fat loss,and I think we like to do it better than anybody that can.
I think we know how to do it better than anybodyelse.
That's because we understand that you don'tscale down the time.
What you do is, you provide levels of dropoff for every exercise so that the advanced guy can stay at the highest level exercisethat they can, for as long as they can.
Maybe for the entire two minutes.
Whereas the beginner would overreach for ashort period of time, or for as long as they can, on a slightly more difficult exercise,and then drop down to the easier version of the exercise for the duration of that twominutes.
But we're all working for two minutes, andwe're all working hard because we have exercises that will challenge us at that level.
So I want to give you a sneak peak of whatthis type of training is like.
Try it for just the six minutes and I guaranteeyou, you will become a believer regardless of what level of ability you are startingat.
So there you have it, guys.
Just six minutes and I am in the fetal positionon the floor.
Guess what? I want you to join me.
You can do it with only one thing: hard-asseffort.
You see, you're going to be working for thetwo minutes, in three different rounds, and you're going to be working doing somethingbecause no matter where you are – if you're that beginner you try that intermediate versionof the exercise first.
You do as much as you can of that, and thenyou drop down when you can't do anymore.
If you're in the intermediate category youneed to advance yourself to that next level.
You do that exercise version for as long asyou can until you can't do it anymore, and then you step down.
And if you're advanced, you want to be a realbad ass, you do the two minutes straight of the advanced version without ever droppingdown.
The fact of the matter is, I'm going to getyou to work, and we're going to get you to lose fat a lot faster because we are goingto get more work done.
Matter of fact, if you want to start accumulatingmore seconds of effort in your training, and seconds of high effort – which is both keyfor fat loss – you should check out our Max Shred program.
We actually built in levels – we call themfire escapes – as you drop down from one level to the next.
You change the exercises up and ensure thatyou keep moving and burning calories faster than any other workout.
Head to ATHLEANX.
Com and get our brand newMax Shred program.
We also have our Max Science program thatwe released as well, with the opposite goal of prioritizing muscle gain.
That is over there as well.
The fact is, we're putting the science backin strength in everything we do, and you should do that too, if you want to see better results.
You can get them both over at ATHLEANX.
In the meantime, if you did this workout,leave your comments and thumbs up below and let me know.
Are you joining me on the ground in the fetalposition? I really hope you do, okay? Because I feel silly being down there aloneby myself.