- 6/11/2025
Category
📚
LearningTranscript
00:00Hello and welcome everyone to today's session of strength and conditioning. I am Naran, your coach for today's session and joining me today is my tribe, Rohit and Rahul.
00:29Together we will help you reach your fitness goals and smash this dynamic workout session. Today we will be doing an intense cardio session with focus on the core as well which will help you burn some belly fat and make you feel lighter and stronger.
00:44For those who have been working out for a month or just started working out, follow Rohit on my left who will be doing the scaled down version of all the movements but for those who have been working out for 6-8 months, follow Rahul on my right who will be performing all the advanced movements.
01:02Keep a bottle of water and a towel close by and let's begin the warm-up. Warm-up number one is going to be a jumping jack so start with the feet closed. I want you to jump up, get the hands up and come back nice and easy.
01:14Now the scaled down version of that is going to be step out and back but remember I still want you guys to get the hands up all the way and come back down. Are we good to go? Are we good to go? Guys we are going to start the warm-up in 3, 2 and 1. Let's go!
01:28Keep it nice and simple guys in round one. Want to start nice and easy and then slowly get the heart rate up. Remember the scaled down version, please follow Rohit and for the guys who are doing the advanced version, please follow Rahul on my right.
01:43You guys are doing good to start. Remember just keep it simple, just focus on breathing. Nice and easy, we will get the heart rate up nice and slow.
01:51Well done, you guys are feeling good to start. Yeah, good job. Now that's done. Movement one done. Movement number two is going to be your standing cross crawl.
02:04So I want you guys to keep your feet closed once again. Hands up, lift the knees up and try to get the elbow to the knee. So opposite hand elbow to the knee and drop back.
02:15So the scaled down version of the same thing, just lift the knees up only to hip level or slightly below to where you are comfortable and you are able to maintain balance.
02:25So we are going to start this in 3, 2 and 1. Let's go!
02:31So guys as you do this, this is going to challenge your balance as well and every time you rotate, you are going to feel that on your core.
02:38So just stay upright. As you start to feel more balanced, you can add a little bit of a crunch to try and touch your knee to the elbow.
02:51Well done, are you guys feeling that on your core? Yeah? So we have a lot of core work to do, so we got to prepare for that. Yeah? So you got to warm up well for that as well.
02:59Excellent work.
03:03And done. Movement 2 done. Now movement number 3 is going to be a dynamic cobra to mountain.
03:08So I would like you guys to go down. So we are going to start by lying on the mat.
03:12Keep your hands close to your chest. Lift the chest up, that's going to be a cobra.
03:16From here we are going to lift the hips up as high as you can and drop the heel down.
03:21Once again we drop, we drop the hips down, lift the chest up. From here drive the hips up and drop the heel down.
03:28The scale down version is going to be, as you come up, just bend the knees but push the hips up.
03:34That's going to remain the same. Yeah? So let's move now. We are going to start in 3, 2 and 1. Let's go!
03:41Lift the chest up as high as you can and as you come up, I would like you all to focus on pushing the hip up as high as possible and dropping the heel down.
03:53You guys doing the scale down version, please take it slow. Yeah? Just stay with us throughout.
03:58Just slow yourself down when needed and remember to keep the knees bent a little. Focus on back straight.
04:06This is a great way to stretch the hamstring and also stabilize the shoulder. We are done with that.
04:14Now movement number 4 is going to be the high knees. A great way to lift the heart rate up.
04:18So I want you guys to lift the knee up to hip level and also work the hands. The scale down version.
04:25Just there. Just march and bring the knees up. Yep. We are going to start this in 3, 2 and 1. Let's go!
04:33Once again, I remind you all for the scale down version, please follow Rohit and for the advanced version, please follow Rahul.
04:40Make sure you lift your knees up to hip level. That's going to help you elevate the heart rate as well.
04:48Even if you are doing the scale down version, I would like you all to just lift it up as high as you can but just don't jump. That's it.
04:56Well done there. And done. So guys we are done with the warm up. That was an amazing warm up session. Well done guys. Awesome work.
05:11Now, we are going to set the stage for this super productive workout. If you want, you can get a quick sip of water before we jump right into the main workout.
05:18So movement number 1 is going to be your jumping tees. Feet together. Hands forward and shoulder height. From there, jump out. Open the arms out as much as you can.
05:29And come back. That's going to be the advanced version. While the scale down version is going to be step out and back, step out and back.
05:36Remember to keep the hands shoulder level throughout. Are we good to go? Yep. Let's start the main workout now in 3, 2 and 1. Let's move.
05:45Try to maintain a good level of energy throughout the 16 minutes now. Keep your hands shoulder level. Open your arms out as much as possible.
06:06We have 40 seconds of work over here for each movement. Well done. Let's maintain that form. You guys are doing great.
06:15We have 10 seconds more. Stand tall. Breathe in and breathe out. Excellent work guys. That's done. Movement 1 done.
06:27Now, movement number 2 is going to be your skater jump. So we are going to be moving side to side. So we start off by jumping to the side.
06:34And keep the step small. But I'd like you guys to focus on trying to drop your hips a little lower as you get comfortable.
06:40So that's going to be the advanced version. While the scale down version will do the same. But step out. Touch the leg in the back. Do a partial lunge. Step out again. Touch the leg in the back. Do a partial lunge.
06:51So this is a great way to start the movement off. Yeah. We're going to start this in 3, 2 and 1. Let's move. Excellent.
07:03So remember, as you get comfortable, I want you guys to try to go a little lower from the hip. And drop your hip a little bit more.
07:10It's a great, great workout for you to work those glutes and your quadriceps.
07:16Alright boys, you guys are feeling it on your quads. Yeah. Excellent. I hope you guys are feeling it there as well.
07:23You guys are sweating it out. Good job. Remember the breathing. We have 10 seconds more. Just 10 seconds more. Excellent work.
07:35And we are done with movement number 2. Movement 3. You guys are going to go down on the floor to do this.
07:44Now, I want you all to drop. We're going to be starting off in the plank position where your hands are directly below the chest.
07:53From here, I want you all to drive your hips up, reach your opposite toe and come back to plank position every time.
08:00Drive your hips up, reach your opposite toe and back to plank. That's going to be the advanced version.
08:06While the guys are in the scale down, I'd like you all to start off on your knees. Keep the hips down.
08:11Please don't lift the hips up too high. Keep it just below shoulder level. And we're going to start with the shoulder taps.
08:17So, you tap your shoulder, drop back down. Tap your shoulder, drop back down. That's going to be a great way to start to improve shoulder mobility before you do the advanced version.
08:27Let's start this. You're good to go? Let's start this in 3, 2 and 1. Let's move.
08:35For the guys doing the advanced version, I would like you all to drive your hips up as much as you can and push the heel down so you can touch the toe and come back to plank position.
08:44Ensure every time you come back, drop the hip below shoulder level. While the ones doing the scaled down version, keep it simple.
08:53Try to keep the movement of your hips minimal and just lift the hand up, tap the shoulder, drop back. Tap the shoulder, drop back.
09:00It's a great way for you to improve stability. 10 seconds more. Looking great.
09:07Well done. And we are done. Now, the fourth movement, your last movement is going to be the mountain climber.
09:17So, we're going to go back to the plank position. Once again, hands need to be directly below the chest.
09:23From here, hips are going to be slightly below shoulder. We're going to maintain that right there.
09:28Knee comes in line with the belly button and just do a run. Maintain the upper body right there.
09:36This is going to be the advanced version. While the scaled down version is going to be without the run, just step forward and step back.
09:45That's it. We're going to start this in 3, 2 and 1. Let's go.
09:55The ones doing the scaled down version, I'd like you all to just start slow.
09:58A lot of focus on stability and focus on engaging the core as you do this.
10:04That's going to make it a little easier for you all.
10:07While the ones doing the advanced, I would like you all to go a little faster.
10:11Try to pick up the pace and try to work there and make sure every time you kick in, your knee is coming up to your hip level or your belly button at least.
10:2110 seconds more.
10:25Excellent posture guys, excellent posture. Just maintain that.
10:31Well done, done. Now, done with round 1.
10:34Have a quick sip of water and come back.
10:37Now, let's start round number 2.
10:41Movement 1, jumping tees.
10:43The advanced version will do the jumps while the scaled down version will do the step.
10:48We're going to start this in 3, 2 and 1. Let's go.
10:54Round 2, your fatigue level is going to increase a little bit.
10:58So, you might feel like slowing down but try and maintain a pace and stay with us like these two.
11:04Sweating it out over here. Stay with them. Keep the energy in.
11:10Remember, hands in line with the shoulder. Don't drop it as you start to fatigue.
11:15Keep the chest up, keep the hands up and breathe.
11:20So, you guys are doing a fantastic job. You just have 10 seconds more.
11:23Excellent work. And we're done with movement number 1. Movement number 2. Once again, skater jumps.
11:34Side to side, jump and jump and step for the scaled down version.
11:39We start in 3, 2 and 1. Let's move.
11:42So, now that we are in round 2, the ones doing the advanced version, your first thing is to drop the hip down.
11:50Second, I want you to try and pick up the pace as you drop your hip down.
11:54It's just going to make it a little harder.
11:56While the ones doing the scaled down version, if you're feeling comfortable, I'd like you all to go a little lower on the lunge.
12:02Which will help you build some strength in the quadriceps and the glutes.
12:07So, you can also start jumping soon.
12:10Good job. Good job.
12:12I know your quads and glutes are going to be burning. Just a few seconds left.
12:18Excellent work.
12:22And we are done.
12:23Movements because we're going down on the floor.
12:25Plank to toe touch. Quickly drop down. Hands in line with the chest.
12:29Lift the hips up. Touch your toe. Come back.
12:31Lift the hips up. Touch your toe and come back.
12:34Scale down version on your knees. Tap the shoulder and back.
12:38We're going to start in 3, 2 and 1. Let's move.
12:48Great co-workout. Remember what we told you in the beginning.
12:50Remember what we told you in the beginning.
12:52We have a lot of co-work also to do which is going to help you burn some belly fat.
12:55And this is one of them.
12:57So, make sure you do it well because I know all of us like a good midsection.
13:03Excellent work.
13:05As you guys lift your hips up, I would like you all to breathe out.
13:09Yep.
13:10Same for the guys in the scaled down version as you get your hand out to tap your shoulder.
13:1410 more seconds.
13:15And we are done.
13:16Movement 4 is going to be the mountain climbers.
13:17We know the exercise now.
13:18So, let's just jump right into it.
13:19The advanced version will do the run while the scaled down version will do the step forward,
13:21step back.
13:22We start in 3, 2 and 1. Let's move.
13:23Guys, remember the guys who are new.
13:24Please slow it down.
13:25Take it at your pace.
13:26Don't worry about it.
13:27It's going to take time to slowly build up.
13:28But just try and stay with us through the entire workout.
13:29So, we are done.
13:30We are done.
13:31Movement 4 is going to be the mountain climbers.
13:32We know the exercise now.
13:33So, let's just jump right into it.
13:34The advanced version will do the run while the scaled down version will do the step forward,
13:36step back.
13:37We start in 3, 2 and 1.
13:38Let's move.
13:39Guys, remember the guys who are new.
13:40Please slow it down.
13:41Take it at your pace.
13:42Don't worry about it.
13:43It's going to take time to slowly build up.
13:44But just try and stay with us through the entire workout.
13:45So, we know you are going to get fitter with every class that you do with us.
13:58The aim is to just try and sustain.
14:00Don't worry about the pace.
14:01Just try and stay with us in terms of the entire workout.
14:05Good job there.
14:08And 10 seconds more.
14:10Let's try to go a little faster in the last 10 seconds.
14:13Excellent work guys.
14:15Very well done.
14:18Super.
14:19Awesome.
14:20Are we good to start round 3?
14:21Yeah?
14:22Excellent.
14:23We're going to start off with the jumping T's.
14:24We know the options now.
14:26Let's begin in 3, 2 and 1.
14:29Let's go.
14:34Excellent.
14:35So, as you guys keep moving your leg on the outside,
14:37this is also going to help us work the glutes on the sides.
14:40Yeah?
14:41It's called the gluteus medius and the minimus.
14:44A great thing for us to work to get better shape.
14:47Yeah?
14:48And we all like that.
14:49Keep it moving.
14:50Breathe.
14:53Keep the chest up.
14:54Don't start to slouch as you get tired.
14:55Yeah?
14:56Keep the chest up.
14:59Excellent work.
15:0010 more seconds.
15:01Try and maintain pace.
15:07Brilliant.
15:08That's movement number 1 done.
15:09Now, movement number 2 is the skater jump.
15:12Side to side.
15:13Now, these guys are going to show you.
15:15Remember, advanced on my right, scale down on my left.
15:18We're going to start in 3, 2 and 1.
15:21Let's go.
15:25Well done.
15:26At this point in time, your legs are going to be screaming a little bit.
15:29Yeah?
15:30Try to stay with it.
15:31If you need to slow down a little for a few seconds and then pick back up,
15:34so be it, but stay with us.
15:37Just stay with us.
15:40Keep the chest up and drop the hip down.
15:43Keeping the chest up is also going to keep your core active.
15:46Once again, work in on that midsection.
15:5410 more seconds.
15:55Let's try and drop a little lower for the last 10 seconds.
15:57Let's try and drop a little lower for the last 10 seconds.
16:00Excellent work.
16:02Good job there guys.
16:03Awesome.
16:04That's done.
16:05Now, movement number 3.
16:06Movement 3 is going to be plank to toe touch.
16:10And for the scale down version, knee plank to shoulder tap.
16:14We're going to start in 3, 2 and 1.
16:17Let's move.
16:20At this point in time where you're into the workout,
16:23it's a great time for you to start to pick up the pace
16:27and start to challenge yourself.
16:29Whatever that might be for you,
16:31it could be to go a little faster or it could be to try to reach a little further.
16:36Whatever that is.
16:38But whichever version you're doing,
16:40remember breathing is important.
16:43Don't forget to focus on that.
16:4510 more seconds.
16:48Maintain a straight back.
16:52You guys are doing brilliant.
16:54Excellent job there.
16:58Well done.
16:59That's done.
17:00Now, movement number 4 is going to be the mountain climber.
17:02We're going to jump right into it.
17:03Because we're in round 3.
17:05Advanced version.
17:06The run.
17:07Scale down version.
17:08Just step.
17:09We start in 3, 2 and 1.
17:11Let's go.
17:12For the guys who are feeling a little fatigued to this point in time.
17:19Because we're in round number 3 or 4.
17:22Slow it down.
17:23Don't hesitate to slow the workout down.
17:25And just do it at your pace.
17:27It's important sometimes to take a short break.
17:30Listen to your body and come back into it.
17:35Excellent work.
17:36We know this is a tough workout.
17:39We can see our coaches sweating it out.
17:42So for sure that's not easy.
17:46Guys we have 10 seconds more.
17:48Just make sure you maintain good posture.
17:51And try to push yourself for the last 10 seconds.
17:57And done guys.
17:58So that was the end of round 3.
17:59Excellent work guys.
18:00Excellent work.
18:01Excellent work out there guys.
18:03You guys were brilliant.
18:04Now let's just have a quick sip of water.
18:06And come back in to do our stretches.
18:08We've got to make sure we stretch those muscles.
18:10We've just worked.
18:11You guys have done a fabulous job.
18:13Let's just have a small sip of water.
18:15And do some stretches.
18:19Guys your heart rate is going to be up right now.
18:21I want to just focus on your breathing.
18:23And now let's get back.
18:25And let's start the stretches.
18:26Your first one is going to be a quarter step stretch.
18:28Keep your feet close.
18:29Grab your ankle in the back.
18:31And pull the leg back as much as you can.
18:33Chest up.
18:34Let's start in 3, 2 and 1.
18:37Let's go.
18:39This is going to help stretch the quadricep muscles.
18:42That's the muscles in the front.
18:43And this was worked a lot.
18:45Especially when we did the side to side skiing jump.
18:49The skater jump like we call it.
18:51Keep the chest up.
18:53Focus on breathing.
18:55Breathe in.
18:56Breathe in.
18:57Breathe out.
18:58Nice deep breath.
18:59Change leg.
19:00Grab the ankle in the back.
19:01Get the heel as close to the hip as possible.
19:02Keep the chest up.
19:03And pull your leg back.
19:04Keep your knees close to each other.
19:05If you guys want a deeper stretch.
19:06I'd like you all to pull the leg back a little bit more as you keep your chest up.
19:15Remember nice deep breaths.
19:16That's going to help us get the heart rate back to normal.
19:17Excellent.
19:18Let's change.
19:19The next thing is going to be a hamstring stretch.
19:20I want you to get one leg forward.
19:21Pull your toe up.
19:22Bend the knee in the back.
19:23Keep the leg forward straight.
19:24Drive your hips back.
19:25Reach down as much as you can.
19:26Keep your knees close to each other.
19:27If you guys want a deeper stretch.
19:28I'd like you all to pull the leg back a little bit more as you keep your chest up.
19:29Remember nice deep breaths.
19:30That's going to help us get the heart rate back to normal.
19:35Excellent.
19:36Let's change.
19:37The next thing is going to be a hamstring stretch.
19:39I want you all to get one leg forward.
19:42Pull your toe up.
19:43Bend the knee in the back.
19:45Keep the leg forward straight.
19:47Drive your hips back.
19:48Reach down as much as you can.
19:51And just stay over there.
19:52We're going to start this in 3, 2 and 1.
19:57So we're holding the stretch for a good 30 seconds on each side.
20:00So that's going to help relieve all that lactic acid build up that happened with the workout.
20:07And so we can go back to normal and not have any sort of soreness the next day.
20:12So we can come back for the next workout.
20:15Good job.
20:16Good job.
20:17Good job.
20:18Let's change leg.
20:19The opposite leg forward.
20:20The back knee is bent.
20:21Drive your hips back as much as you can.
20:24And reach forward.
20:25Remember with every exhale, try to go down just a little bit more.
20:31Focus on the heart rate coming down.
20:32Good job.
20:33Good job.
20:34Now change.
20:35The next one is going to be your back and chest stretch.
20:36For the back stretch, we're going to interlock the fingers.
20:37Keep it in line with the shoulder.
20:39Keep it in line with the shoulder.
20:40And push your hand forward as much as you can.
20:41And the next one is going to be your back and chest stretch.
20:46For the back stretch, we're going to interlock the fingers.
20:47Keep it in line with the shoulder.
20:48And push your hand forward as much as you can.
20:49And the next one is going to be the chest stretch.
20:50Where you interlock the fingers in the back, pull your shoulder blades back together and
21:14then push the hand away.
21:16hand away so we're gonna start off with the back stretch interlock your fingers
21:19in front and let's push the hand forward we're gonna start in three two and one
21:25keep your hand in line with the shoulder and I want you to try and push your
21:30shoulder blades forward so the back you're kind of rounding your back a
21:37little bit as you do this breathe in breathe out excellent work there guys you
21:51guys which is fabulous there well done change the chest stretch to lock your
21:57fingers in the back pull your shoulder blades back together and push your hand
22:02away let's go as you do this to make it a little deeper in terms of a stretch you
22:12can lift the chest up and try to push your chest up as you do this we just look up
22:16a little keep your elbows soft in the back and we are done now the next stretch is
22:26going to be the shoulder stretch so we're going to start each hand just grab the
22:30elbow and pull it close to you so we're going to do both sides followed by a
22:36tricep stretch so we get the elbow in towards midline on both sides and then
22:41we're going to finish that off with the overhead stretch so let's start with the
22:45shoulder stretch cross one hand forward let's start pull the elbow in towards
22:51your shoulder keep the chest lifted and just think through just focus on how the
23:02workout went and make sure that you get your breathing back change hand
23:07right now your heart rate should be almost back to normal almost
23:18and let's change to the tricep stretch get one hand back pull the elbow towards midline and breathe
23:31nice deep breaths nice deep breaths nice deep breaths change hand
23:38chest up guys you want to pack yourself on the back for a good workout
23:47change with the overhead stretch interlock your fingers
23:53palms will face up and push your hand up as much as you can
23:57and you have the option of looking up as well
24:04well done and relax guys excellent job there excellent work excellent work
24:10excellent work there guys there is a great session today we had a fantastic
24:14cardio and core workout with movements like the skater jump and the mountain
24:18climber as well which will help you lose belly fat and make you feel strong and
24:22lean remember to add a lot of fruits in your diet because you have done a lot of
24:28cardio and you may feel sore in your glutes tomorrow and always keep yourself
24:32well hydrated on that note my tribe and I are going to sign off for today good job
24:38guys excellent welcome to you all thank you you stay active and keep smiling we
24:42will see you in another session soon bye-bye
25:12you
25:25you
25:25you
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