Full Body Weight Loss Exercise | Fat Burning Exercise | Weight Loss Exercise
hey guys welcome to this cult live cardio session with me sivini and joining me today i've got two amazing athletes we have sharanya and rahul the three of us are here to motivate you and push you through this workout today's workout we've got some simple movements but we're going to keep it interesting and we're going to keep moving throughout and throw some challenges towards you so that we up the intensity yeah so stay with us there's no scales up or scaled down we're going to take you through it together okay keep a bottle of water and a towel close by are you guys ready let's begin with the warm up we've got two movements we're gonna do them for 30 seconds each first movement that we've got is the spot job so we're just gonna get on our toes and alternate between the legs you can switch your arms out we're gonna do this for 30 seconds starting in three two and one just round one so we're gonna take it slow we're gonna pick up the pace like i mentioned no scaled up or scaled down both of them are here to help you get one step closer to that fitness goal stay on your toes keep that chest up keep breathing a few more seconds here you can swing your arms lightly add in that extra momentum and that's done all right the next one that we've got is the vertical hops it's gonna really help shoot that heart rate up so what you're gonna do is just jump up and down use your hands to give you that extra momentum try and jump as high as you are comfortable yeah let's get started in three and two and one stay on your toes again keep your knees soft when you're landing they've got a steady pace going we have to do this for 30 whole seconds in the next round we're gonna up the game doing good so far yeah all right a few more seconds here we're gonna move into round two of the warm-up and that's we're gonna move into the main workout and so we're gonna start off with low hence the short warm-up and then we're gonna pick up the page as we move into the workout so we have seven movements we're gonna do them for 40 seconds on 15 seconds off for each movement and we repeat each movement three times before we move into the next movement all right so that's going to keep you guessing and keep things interesting and it's going to up that anticipation for what we have in store quartz reach ups right so i'm just going to set it up for you keep your feet comfortably apart maybe shoulder width toes pointing outwards not too much just a little you're going to go down into that partial squat reach up down and reach up with the other hand all right we're gonna start this in three two and one we're starting off slow so we're just doing a partial squat and reaching out and over with the alternate hand right hand then the left hand keep a slow pace we've got 40 seconds of work this is really going to help work on your lower body and then we've got a fun twist with the overhead reach excellent work guys not too deep in that squat yet we're gonna challenge ourselves in the next round and ten more seconds got a little confused there that's all right and that's done all right let's get a 15 second break but during these breaks you're not gonna stop moving you're gonna keep either marching on spot or jogging on spot the entire point is that there are no you know breaks where you stand still and let that heart rate drop go deeper in the squat squat reach ups let's go down and reach up with the right hand now the left hand as you can see they're going deeper in their squats make sure you keep your back straight and your chest up when you're doing this and most importantly in that squat position your heels are firmly planted on the ground all right 40 seconds of work the deeper you go the more you're going to feel that work on your lower back on your lower body we've got just a few seconds left almost done guys hang in there and that's done all right like i said we're not going to stop moving so keep moving in place for those 15 seconds and then we're going to move into the last round for the squat reach up that's the entire point of this workout we're going to keep a steady heart rate throughout and not let it drop at any point of time down and up let's go pick up the face just a little bit gonna fire up that lower body also helps with your coordination because you have to reach your alternate hands up and down work team let's move a little faster [Music] excellent work few more seconds here 10 more seconds like i said simple movements but we're going to keep upping the intensity almost done guys and we're done all right we're done with movement one we're going to move on to movement two we're gonna do that three rounds yeah so this one is the forward stepping foot fires so what you're gonna do is you're gonna step forward and then either do a spot jog back or step forward and come back with the foot fire step forward and back [Music] take a big step forward and cover a lot of space when you're moving back excellent work you can also do this with a spot jog and then move on to the foot fires in the next round whatever you're comfortable with as long as you keep moving [Music]
nice work team i'm gonna join them here ten more seconds come on guys almost done [Music] and that's done yeah awesome yeah keep moving keep moving guys so what we're going to do this round to up the intensity maybe a small hop forward and then take those foot fires back ready let's start in three two and one small hop and back excellent work adding in that explosiveness pretty simple movement to follow you can change it up however you feel like you can still stick to the stepping forward with a spot jog or you can follow our champions here nice one guys let's up the pace also since this is round two great work when you're doing those foot fires you're staying on your toes you're leaning your body forward just a little bit keep that mid section tight we've got ten more seconds so good so uh good so far yeah all right full concentration here and that's done all right already working up a sweat here i'm gonna move on to the last round let's go jump forward and put fires back gonna make them more explosive jump longer [Music] nice work when you're jumping keep your knees soft land on your toes and then you take the foot forward put fire back all right move just a little faster last few seconds look at them go keep breathing don't forget that all right 10 more seconds guys come on let's go moving faster and faster with each second and we're almost at the finish line and that's done nice work team excellent work shake it out lots of working on that lower body we've got one more movement next that's going to fire up that lower body with the puzzle squat step in and out we're going to do 20 seconds on each leg so what you're going to do is sit in that partial squat you're going to step out step back in step out step back in and then we move to the other leg out with the left leg out in you're just sitting in a partial squat or a half squat just a slight hinge at the hips make sure your chest is facing up you're not gonna hunch over back straight it's really gonna help work the outer and the inner thighs we're gonna switch to the other side it was supposed to be 20 seconds on each all right and switch the other leg the right leg now shake it out a little bit if you need to it could slow this round and then we're gonna move up the face in the next few rounds [Music]
