Hey guys! We've got a 14 minutes full body workout today,
which is part of my 15 days intense core challenge!
We've also got a brand new look in this program,
which I hope you'll like!
And as always, you can find a full day by day schedule on my website.
Now get your fitness mat ready,
smash that thumbs up button, subscribe, turn on notifications, and let's jump straight into it!
We've got three sets to go through today, 30 seconds on and 5 to 15 seconds rest.
We're gonna start the workout with lateral high knee.
Start by hopping to your side and do a vertical high knee jump.
You can start with low impact if you're still not feeling warm enough from your warm ups.
Next we're doing a high knee followed by ankle taps.
Tap your opposite knees with your hands,
then tap your opposite ankles.
If you haven't done this move before,
then just take it nice and slow, and learn the sequence.
Then speed it up.
Remember, with any workouts, it's all about going at your own pace.
And don't expect yourself to ace the workout so quickly.
If you need to take a little rest, then go for it.
It's okay.
All right,
We've got a slightly longer rest now,
get on your mat and we're doing mountain climbers
with taps on your knees using your opposite hands.
Feel free to do regular mountain climbers if you can't do this version yet,
It's okay.
Get up right and we're doing some squat jacks next,
squat down low and explode into a jack.
For low impact just do it without the jumps.
It's perfectly fine. And while still doing a good workout without the jumps.
All right, skaters are next.
So make sure you got some room to move around with,
hop to the opposite side with your other leg going behind you.
Make sure you're landing nice and soft and stay safe guys.
Next we've got overhead jacks.
As your hands come down,
make sure you give your abs a good squeeze and keep them engaged.
Feel free to do the low impact version if you need to breathe.
Great work guys next we've got burpee jacks.
I know some of you may not be fans of burpees,
but they are effective and we're doing them together today.
Feel free to do the low impact or do a regular burpee without the jack.
And the last exercise for this set is high knees.
Do a jog in place if you need a bit of rest,
but don't stop moving. You can do this.
And that's the first set guys. Nicely done.
Take a longer break if you need to.
You can also take a small sip of water if you need some,
but get ready to get on your mat and we're gonna do a half-push up spider.
You're basically doing a spider-man plank,
but we're gonna add a slight push-up in there
If this move is too hard just do a regular spider-man plank.
All right, stay in the same position with a bird dog next.
Take it nice and slow if you're starting to feel tired.
This exercise is great for the whole body and you can always do the low impact version too
All right.
Now flip around onto your butt and we're doing some v-sit cycles
Engage your core and make sure your neck is intense or your head is pulling forward,
try to have your elbows and knees meet.
Next we've got tricep dip reach
Get in the tabletop position then have your right arm and left leg reach upwards,
then back down and repeat on the other side.
All right now flip around and make sure you have some room to move,
we've got bear walk next.
Engage your core, keep your back straight and try to not have your knees touch the ground.
This may look easy but 30 seconds of this is gonna give
your upper body and core a good workout.
All right now flip around and we've got flutters next.
Try to get your legs up as high as possible
and make sure you're engaging that core.
Make sure your back is flat on the mat
to avoid straining your lower back, too.
Great work guys!
Get into a tabletop position and we've got triceps shoulder taps next.
Flip around into a high plank
and our last exercise for this set is plank hops.
Keep your core engaged as you hop from side to side.
For low impact just take it slow
as you have one leg touch the sides one at a time.
And we're done with the second set.
Great work guys, just one more set to go.
Take a longer break and hydrate yourself if you need to.
Next we're going to do a squat walk forward
followed by a vertical jump then back and repeat.
For low impact just do it without the jump.
All right get on your mat
And we've got wide mountain climbers next.
Instead of running your knees forward,
run them wide to the side.
Keep pushing through guys, you can do it
Nice work guys!
Now get up right and next we're doing lateral lunge into a reverse lunge.
Let's start with our left side.
Make sure you're engaging your core and your butt
and your front knee, doesn't pass your toes.
And now on to the other side.
Last three exercises guys, we've got Heisman next
It's similar to high knee,
except that you're hopping slightly to the left and right
You might be feeling tired right now
but make sure you're doing it in the right form and land softly.
Stay safe guys.
Slightly longer break here for you guys
and next we've got in and out.
And the last exercise for this workout is bicycle crunches.
Give this all you got for the next 30 seconds.
Let's do this guys!
And that's the workout guys!
You did it!
Smash that like button if you had a good sweat session
and make sure you got notifications turned on
because you're gonna love the rest of the workouts
that's part of this program.
Thanks for working out with me
and i'll see you guys soon.
Bye.