What's up, guys? Jeff Cavaliere. Athleanx.com. And oh man, do I have a doozy for you today. You see,
that thumbnail of me, that actually was me after doing exactly what you're going to do here today.
And the only thing that's negotiable, because you're going to look just like that, is whether
you look like that in say, eight minutes, around 15 minutes, or maybe even around 23 minutes.
Because this is a follow along workout that you're going to be able to do whether you're a beginner,
intermediate, or advanced that is going to knock you on your ass. And I'm not ashamed to say that
it did to me. And the fact is, guys, when you're looking for that good conditioning workout where
you want to break that sweat, where you want to feel like your heart's pumping through your chest,
this is going to do it every single time. So what we're doing is we're breaking it down into three
areas. We have our lower body, the upper body, and then a core segment of this. And basically you're
going to have four exercises per segment. These are the ones you're going to be doing. I'm just
going to give you a little glimpse here because you're going to feel the torture of them all as
you do them. When we hit the lower segment here, we're going to have the split squat lateral hop,
the ratchet squat, the prisoner walk-up, and something called the side winder. Now the first
three of these exercises are going to be done either for 15 seconds if you're a beginner,
20 seconds if you're intermediate, or 25 seconds if you're advanced. And then you get to rest
the remainder of that 30 second time. So if you're a beginner you're resting 15 seconds,
if you're intermediate you're resting ten seconds, and if you're advanced you're resting a measly
five seconds before you get into the next exercise. Okay, so you're going to be moving
through those exercises. The last exercise in that group and they're the side winder,
that's the burnout, and you've got to do that for a full 30 seconds. Once you
finish that entire segment there, you take a 30 second rest, and you move on to the next,
which is the upper body. And here, we're doing these exercises. We've got the hover hop,
the step through push-up, the push-up toe tap, and then finally the hover pulse. And it looks
so little but it's so damn challenging because it's in that last spot. Again, for the first
three here, if you're doing it at the beginner level, 15 seconds a piece, with 15 seconds rest,
20 seconds a piece at ten seconds rest if you're intermediate, and 25 seconds a piece with five
seconds rest if you're advanced. We all do the final exercise here for 30 seconds. You get that
30 second rest and you move on one more time to that last segment, which is for the core.
And here the exercises are the twisting piston, the black widow knee slides, lateral mountain
climbers-- changing the way we do this, always-- and then finally the V-sit pulse. And once again,
applying the same rules to how we do them. Now, here's the cool part: if you're a beginner,
your work is done. If you're intermediate, you got to go through again. And I actually made it
so simple for you because I'm going to put a timestamp in my pinned comment below that you
can hit that's going to bring it right back to the beginning and you go through it again. And a few
advanced guys out there, you get to go through it two more times. So once you're done with it,
you hit that timestamp one more time, you go through and you finish it one more time. Guys,
this is not easy, like I said, it left me up against this wall-- proudly against this wall
because I laid it all out there. You're going to do the same thing here. Let's get this thing done.
So there you have it. An absolute gut-buster here, guys. Like I said, this one is meant
to bring you to your knees. Don't have shame about that. Just feel proud that you actually
got through it. And remember, you can always bump your way up, beginners can move to intermediate,
intermediate can go up to advanced. The fact is always striving to get better is the key.
If you're looking to get better, guys, I have a complete program, it's called Athlean Zero. There
are no equipment requirements at all. And as we did in this workout here, no equipment required,
very little space required. You can get the job done if you know the right exercises to do. We
have them all step-by-step in that program. You can get it at Athleanx.com. If you found the video
helpful, if you like the follow-along format, leave a comment below, let me know, and I'll
do more of them. In the meantime, if you haven't already done so, click subscribe and turn on your
notifications so you never miss a new video when we put one out. All right, guys, see you soon.