Full Body Weight Loss Exercise | Fat Burning Exercise | Weight Loss Exercise
all right we're done shake it out 15 seconds we're going to keep moving though you can add in little jumps a little spot jog anything to keep you active active rest not exactly a break doing good so far okay what step outs and let's go this time if you feel like challenging yourselves you can move a little faster with the step out and a little deeper into that squat as you can see has gone lower and so has rahul stick with them we're gonna get through this together working on the left leg now and then we're gonna switch over to the right leg now switch right leg like i said you don't have to keep the step outs too wide just a little bit is enough you're still gonna be firing up your lower body give us a big smile awesome work guys we're done i think next we can even cut the brakes a little shorter to keep things interesting all right let's get started in three two and one let's go all the way down into that squat and step out and in with the left leg that's all right just the left leg try and go a little lower if you can nice one feeling that burns keep that focus up we're training one side and then we're gonna move on to the other side let's start with the right leg all right check it out and let's start excellent work last few seconds you can drop down lower and keep continuing that movement and we're done plank knee tap so what you're gonna do is get into that high plank your palms directly under your shoulders knees uh your entire body in one line gonna move your hips up tap on your one knee and then move to the other knee so your alternate hand and leg alternate hand and knee yeah [Music] let's get into that plank position take a few deep breaths and let's start okay one knee and then tap on the other knee remember be careful when you're coming back into that plank position don't let your hips stay up too high or drop down too low your entire body is in one straight line it slowly this is just the first round we've got two more rounds here nice work guys nice and easy 10 more seconds keep that core engaged i'm gonna feel that working in your midsection and done all right they kept a steady pace and we're gonna up it as we move on but remember no resting keep moving around keep that heart rate up down in that high plank and go remember your palms stay directly under your shoulders even when you move [Music] all right few more seconds they're moving just a little faster trying to challenge you guys so stick with us we've got 10 more seconds here lift those hips high touch the toe or the toe i'm saying sorry the knee and then you move to the other hand and we're done all right 15 seconds here how are you guys feeling good good challenging yep look at them sweating simple movements we're gonna keep challenging you and make sure you get an intense workout move as fast as you're comfortable you can stick with them maybe go a little faster if you feel like and of course if you want to really challenge yourself you can even add in a few of the toe touches and increase that range of motion now we can move back to the knee taps excellent work guys keep breathing into this make sure you come back in that plank position and you keep your shoulders underneath your palms sorry your palms underneath your shoulder all right keep going keep going 10 more seconds almost done guys hang in there and we're done we are done with the main workout the entire point was to keep moving even though the movements were really simple and we got through that we kept our heart rate up now we're gonna move into the cooldown the focus here is to let your heart rate drop slowly it's not really to get in a good stretch we're just gonna bring that heart rate down all right so the first one that we've got is the child's pose yeah so for this gonna lie uh sit down sorry not lie down keep your hips firmly planted on your heels and reach forward as far as you can yeah 20 seconds here let's face each other and get into the child's pose hips down on the heels and reach forward the focus is to keep pushing your hips down and back yeah it's all right if you can't touch your head down you can walk your hands forward just a bit focus on that breathing deep breath in and out here right that's done next one that we got is the butterfly hold so for this what we're gonna do is join our legs together both your the soles of your feet facing each other pull that close and try and push your legs out and down towards the ground yeah i'm gonna hold that for 20 seconds keep your back straight when you're doing this don't hunch forward and keep trying to push your legs towards the ground focus on that breathing deep breaths in and out try and relax yourselves like i said the focus here is not on the stretching it's more about getting your heart rate back to normal all right the last one we're going to come out of that slowly and stand up for this one it's the forward bend so what we're going to do is keep our feet a little wider than shoulder width however much you're comfortable and just reach towards the ground and hold it there for 20 seconds yep let's do that in three two and one you can even try and touch your elbows down whatever you are comfortable with or you can just stop with your palms on the ground keep breathing hinge from the hips you're gonna feel that in the entirety of the back of the leg all right and we're done slowly come out of that stretch excellent work guys nice one my tribe absolutely killed it i'm sure you guys stayed with them on that pace and challenged yourselves as well so the idea was we kept the movement simple but if you realize the movements got a little tougher as we moved on is that right yeah all right so we didn't have rest per se we had active rest we we kept our heart rate up throughout and we kept moving yeah and if you see we threw in challenges in terms of pace in terms of the depth of the movement and that's how we got in a good burn yeah so on that note make sure you get in a good stretch maybe take up a yoga session as well and eat clean sleep well drink plenty of water we'll see you very soon in another session on that note my tribe and i we're gonna sign off we're gonna say three two one we are cult and loudly all right okay three two one we are cult take care see you soon [Applause] you"
