- 6/18/2025
Category
🛠️
LifestyleTranscript
00:00Welcome to Turbo 30s, knees up into the hands. It's a tough session today isn't it Alex?
00:06Yep, because it's 30 and not 20. 30 not 20 and we're actually running the exercises relatively
00:13consecutively. This is an intermediate to advanced workout but anybody can take part.
00:19Let's get the hamstrings warm. And the reason anybody can take part is as with all Body
00:23Project workouts you can pause, you can take your time, you can go at your own speed, hands
00:29out in front and do your thing. As long as you take part in your personal vest, you are
00:35a winner. That's the key isn't it? It is the key and there's also no equipment necessary
00:41so you can just pitch up. All standing? All standing. All low impact? All low impact. Both
00:48of us? Yes. So yeah, there you go. I finally, let's dip and reach, I finally talked you into
00:55the benefits of low impact haven't I? Yeah, low impact is good. I have always liked and
01:01I definitely have my low impact days for sure. But they're increasing. They're increasing.
01:07And also yeah, being able to, you know, put some real force and power through your movements.
01:12The step. So that you don't have to have your weight. Exactly. So no weights needed and we'll
01:21demonstrate in the 30 second rest time. It's going to be pretty continuous. Do your best.
01:29It's a challenge. Enjoy moving your body. I think that's my message today. Always. Although
01:35I'm not sure how much I'm going to enjoy it. I know what's coming. We're going to do our
01:40best. Do a little shake out. So the first three exercises. I'm going to start with four punches
01:47and then a double punch. So it's going to be one, two, three, four, punch, punch. What
01:52have you got, Alex? I've got, so a nice wide leg squatting to the position, bending in the
01:57knees. I've got a reach and a reach. So you're coming out to the side and then you're lifting
02:02up. So a lot of abdominal work. A lot of a fleet work. So have you got that?
02:06Minus 30 seconds each side. Just so you know. And there's no breaks. We go straight from one
02:12to the other. Three, two, one. One, two, three, four. One, two. One, two, three, four. Do your
02:19own pace. It's a big energy. It's all about big energy today. But I fully support you if
02:31you want to rest. Come on. Come on. Push. Almost there. Three, two, one. Your turn. Go.
02:46Out and reach. So nice wide legs here and really reaching over. So really work through that
02:52waist. That's it. Strong arms make them really reach out. And let's pick it up as well. Let's
02:57pick it up as well. Let's pick it up, Alice. Come on. This is a tail boat. Do do your speed,
03:00but we've got to bring our authenticity to this. It's always fair. Always. We're going to go
03:08straight over to the other side in three, two, and one. Good. Reach and up. That's it. Good.
03:17Really reach up. Really bend into that. That's it. Good. Soften the knees, guys. Soften the
03:23knees. Lovely. Keep it going. 15 seconds left. Come on. Good. Nearly there. Nearly there.
03:41Three, two, and one. I lost my mic there. Wow. Good one. Good one. Some new moves here. So do your own
03:51thing. You know, we're going to set you these exercises. Keep moving your body,
03:55by the way, and hydrate. But just get in your own rhythm. I can't state that enough. If
04:01you can keep with us or even go faster, great. Do your thing. It's your body. It's just good
04:07to move it. Is it your turn? It's the same again. It's all over again. Okay. Back to your punches.
04:13Three, two, one. Here we go. Four, one, two. Here we go. The big power on them double punches.
04:23Three, one, two, four. It's all about the intensity you bring. That determination. That desire.
04:35Three, two, one. I'm looking at you. If you'll just stop. Come on.
04:51Yeah, but I'm waiting for your cue. Out to the side and reach. Good. Really working through
04:57that waist now. Dipping those hips. Square and facing forward. Really important that you
05:03don't twist through this. You're working your obliques here. Good. Nearly there for this
05:09side. Three, two, and one. Lovely. Good. Strike over. Soften those knees, guys. As I said,
05:19really try and work with your whole body here moving. Nice and smoothly. Good. Halfway through
05:29this one. Come on. Big energy now. What if you have to? Drive on if you can. Keep your thing. Come on.
05:41Three, two, and one. Good. Keep moving. Keep moving. Keep moving. Sips of water whenever
05:48you need it. Okay. So I've got a double box squat. So we squat, step, squat, step, squat.
05:58All right. Your depth. And I have got a reverse lunge with the opposite shoulder raise. So lift
06:03and back. And I'm just going to step back on that. Lift and back. Yep. You can make that shallow.
06:07Each side. You can take it as deep as you like. 30 seconds each side. Three. Go forwards first.
06:14Two. One. So focus in on that technique. Shoulders proud.
06:26Chest up. That's it. Good.
06:33Takes a little while to get anything here. Be patient.
06:36Health is a marathon as they say. As I say. Three, two, one. Good. Here we go. Reach and down.
06:48So making sure that weight is over the front leg. You can pick up the pace like Daniel's doing
06:53or you can slow it down and really isolate through those muscles like I'm doing. Both efficient. Both challenging.
07:02And you can mix it up. You can mix it up. Strong arms right above your head. In line with your ear.
07:09We're going to switch straight over to the next side. Three, two, and one. Good. Transition is nice and smooth. Breathe.
07:18And it all comes down to what you bring. It's all about your energy. We give you the exercises.
07:25You bring your body to the party. You bring that good stuff. You pump out that change juice. Get that adrenaline. Suck it up. And use it through that pain barrier.
07:41You're winning. You're here. You're a winner. Three, two, and one.
07:46Another one of those. Come on. I've never seen you go so fast.
07:55Oh, well. I am bringing the good stuff today. Get marching. You could do a power march in the rest if you're really...
08:03Yes. Keep that body moving. We need to keep that heart rate up there. Don't let it drop too far down.
08:08So you're back to that box squat. Extra pause if you need it. Three, two, and one.
08:17And obviously the depth is yours as well. Protect your knees. If it's a half squat, that rocks.
08:23If it's a full squat, it rocks no more and no less. Everybody rocks. If you're just marching and recovering, that's fine.
08:34Your body's moving. That's winning. You're here. That's all we want. Keep it going now. Keep it working.
08:42Three, two, and one.
08:45Lovely. Straight into it. Oh, opposite arm. Opposite arm. There we go. Good. So we're lunging back.
08:51Remember, weight over that front leg. Always isolating. Pulling in through that core.
08:58It's a destabilizer. So we need to stabilize by using your abs. Come on.
09:05Keep any sweat now.
09:11Well done. This is it. Three, two, and one. Straight over to the other side. Good.
09:17Again, nice and smooth. Keeping that chest up. It's easy to fall forward.
09:23Good focus now. Moving feels good. Yeah? Getting into the depth of the workout now.
09:36Starting to feel what our bodies are capable of.
09:42Three, two, one. Lovely. Keep moving. Nice and light march.
09:49I've got four high knees and a four count of hooks. So one, two, three, four. One, two, three, four.
09:58So as many hooks as you can do in the four count.
10:02Sounds good to me. Both hands to your shoulders. Make sure that our squat's nice and wide.
10:07I've got to dip and reach. So we're just going to come over. And then we do the other leg.
10:11To one side. Yes.
10:12Three, two, and one. One, two, three, four. One, two, three, four. One, two, three, four. One, two, three, four. One, two, two. Come on.
10:253, 4, 1, beautiful stuff, 3, 4, 1, 2, 3, 4, 1, 2, 3, 4, 1, 2, 3, 4, 1, 2, 3, 4, 1, 2, 3, 4, 1, 2, 3, 4, 1, 2, 3, 4, 1, 2, 3, 4, 1, 2, 3, 4.
10:45Well done, straight into it, let's go. Lift and reach.
10:49So making sure those legs are wide, wider than you would with a normal squat.
10:53So like a sumo squat, we're working through the inner thigh and the outer thigh a lot more here.
10:59Good. Keep it going.
11:01Coming off to that angle. That's it.
11:053, no, it's not, is it?
11:08It's not.
11:08It's not.
11:10It is 3, 2, and 1.
11:15Straight over. Go. Come on.
11:18Your pace.
11:19Do what you can.
11:2430 seconds.
11:26Come on.
11:27It's a lot longer than 20.
11:28It is.
11:29When it comes to this sort of stuff.
11:30Come on, push through.
11:32Power.
11:32Push through.
11:33Determination.
11:34Woo!
11:35Come on.
11:35Drive.
11:39That's it.
11:41That's it.
11:423, 2, and 1.
11:46Lovely work, guys.
11:47Lovely.
11:47One more of those.
11:48One more of those.
11:49Keep it going, everybody.
11:53Hydrate.
11:53Breathe into it.
11:54If you'd like to take part with us in more workouts just like this one, come and join us at teambodyproject.com.
12:02Let's get back to it.
12:04Wow.
12:05Wow.
12:07I did like the knees and hooks.
12:09You did like them?
12:09Yeah, they were good.
12:10Yeah, you can really bring some juice to that.
12:12Let's bring you some extra juice.
12:15Change juice.
12:153, 2, 1.
12:191, 2, 3, 4.
12:22Power.
12:223, 4.
12:251, 2, 3, 4.
12:27Power.
12:27Come on.
12:294, 1, 2, 3, 4.
12:32Come on.
12:33Bring your A game.
12:344, 1, 2, 3, 4.
12:371, 2, 3, 4.
12:40Power through.
12:412, 3, 4.
12:43Beautiful stuff.
12:442, 3, 4.
12:45Here we go.
12:461, 2, 3, 4.
12:481, 2, 3, 4.
12:50Fast forward, that one.
12:54Dripping with sweat.
12:55Good.
12:56Remember, widen those legs.
12:58Inner thigh, outer thigh working out here.
13:01It's tough.
13:02Coming off to that angle.
13:04Abwork to support yourself.
13:06It's all happening today.
13:08Are you still here?
13:09You're rocking it.
13:11This is the real deal now.
13:12You winner.
13:14Come on.
13:15Push through with us.
13:163, 2, and 1.
13:19Straight over.
13:20Come on.
13:21Lift.
13:22Lift.
13:22Heaps of energy.
13:23Think about your movement.
13:24How far can you stretch?
13:26How far can you reach?
13:28Push.
13:29Woo.
13:30Come on.
13:3315 seconds left.
13:35Drive.
13:36Drive.
13:37Drive.
13:38Drive.
13:40Work.
13:43Dig.
13:44Push.
13:45Come on.
13:465, 4, 3, 2, and 1.
13:491.
13:50Recovery.
13:53Okay, next one, I've got 2.
13:56Straight jab, high jab.
13:58Each side.
13:59Straight jab, high jab.
14:01Oh, okay.
14:02I've got a few arms here too.
14:04Working more at the lats though.
14:06Arms are here.
14:06We're going to go down with the squat.
14:081, 2, double for 2.
14:11Yeah?
14:11Ready?
14:12I'm ready.
14:13I've got 60 this time.
14:15You've just got the 30.
14:16I did.
14:163, 2, left side.
14:191.
14:19Jab, high jab.
14:22So your speed, we're going fast.
14:25You can go fast.
14:27You can go slow.
14:29You can go any way that it works for you.
14:32Because you're here.
14:33Hey.
14:34Hey.
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15:00Hey.
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15:09Hey.
15:09Hey.
15:10bodies, we're getting there, we're winning, come on, three, two, one, arms up, down we
15:20go, one, two, double, one, two, good, pull down, one, two, one, two, good, working through
15:29the lats, really work against the gravity of the arm, control it, don't swing through,
15:33one, two, good, and again, one, two, keep it going, once those arms come above our head
15:46it gets tougher, three, two, and one, good, it's happening, it's happening. Hydrate, hydrate and recover and march, we're
16:01going right through that pain barrier now, this is the real deal, this is tough stuff.
16:06Back to punches. Back to punches, in ten seconds. Struggling to get my breath back, I might use the pause button if you weren't here but I'm going now, three, two, one.
16:21It's the energy you bring to the punches that counts here.
16:25Two, three, two, one.
16:30Tripping this way. Feeling good. A little bit of pain, a lifetime again. You're moving, making a magnificent amount of progress today with every punch, every move, and every moment changing your body. Three, two, one.
16:49Two, three, two, one.
16:54Push, push, push. Do your thing, your speed, your intensity. I'm with you and by your side. Here we are. We're all in this together.
17:09Feed off the energy. I've got you, you've got us. Three, two, one.
17:19Arms up. Off we go. One, two. Together. Good. Nice and wide through that squat. Pull down. Pull down. Come on. Strong arms. One, two.
17:31Come on. Push down. Push down. You can feel the left. You can feel them.
17:39Five seconds left. Three, two, and one. Awesome. Remember, this is the time to take your water, try and keep your body moving, or just puff and breathe very heavily like Daniel.
18:00You alright? No. I'm alright though. Chest raise, side step. So that's gonna be like this. Ah, skipping forward. Okay.
18:10So we really lift up with the chest. Alright. And you? Got the knee repeater with the twist here. Knees facing forward.
18:18One side at a time, yeah? One side at a time. Okay. Breath back. Three, two, and one. So really lift. Chest lift.
18:3030 seconds. You can make this one as hard as you like. You can swing the arms, which is not what we want,
18:36but we really want to push forward the arms forward using some tension through the chest.
18:42That's how it's gonna work. Come on. Using that chest, eh? Yeah.
18:49Good. Keep it going. Three, two, one. Here we are. Here. Push, push. Keep those hips tracking forward.
19:00We're twisting once again through those obliques. Working through the abs. Knees are high.
19:07That's it. Find your rhythm. Find your pace. Keep that body upright. It's gonna help your breathing.
19:1510 seconds to go. This side. Come on. That's winning this.
19:20Fight through it. You can. I believe in you. Three, two, and one. Here we are.
19:26Woo. That's it. Good. Push, push. It's easy to twist through those knees, so just try and track them forward.
19:34Here's your moment. Here's your moment as we push into the back end of this workout. Dig deep.
19:40It's no longer a physical feat. It's a mental feat. The way we find a way through now is the mind
19:49pushes us on, keeps us strong. The mind is stronger than the body. Three, two, one.
19:56That's how winning is done. That's how winning is done. And you've got it.
20:03So that chest one again. Really forcing those arms forward. Feeling it here. Right here.
20:09Deep breaths. Deep breaths. I'm right at my natural limit now. It's here. It's here.
20:16Big session. Okay. We're ready to go in five. Breathe. Hands down by your side. Two, one. Go.
20:27Oh, I've lost it. Here we are. Energy.
20:34Dig. And squeeze that chest. Really squeeze it like you mean it.
20:4015 more of this beautiful exercise. This beautiful exercise that right now is changing your body.
20:49It's not tomorrow. It's not next week. It's happening now as you're doing it in this moment.
20:53Three, two, one. Here we are. Good. Keep that knee forward. Forward. Pull. Pull.
21:05If you pause, if you march, you're still there. Stay with us. Come on. Stay with us. It's all good.
21:13Good.
21:22We're going to move over to the next slide. Two and one. Here we are. Good.
21:26That stabilizing leg. I'm really under pressure. It's tired. It's just been working. It's fatigued.
21:35Stay with this one. Stay focused. Keep it coming. Pull. Pull.
21:41Come on.
21:41So close now. Less than 10 seconds away.
21:52Three, two, one. Well done. One more combo left. One more left. You're going to go first on this one.
22:02So we've got a double star. So we're going to go one, two, one, two. Traveling the length of your mat.
22:08And then we're going to keep it simple. We're going to keep it intense. And we're going to keep it real.
22:13With straight punches.
22:15Down a barrel. Down the line. As a team.
22:19With everything we've got.
22:20With everything we've got.
22:21Okay.
22:22Three, two, and one.
22:26That's it. Good.
22:29What are you bringing? We're almost there now. See that ticker tape? It's waiting for you.
22:35Stare. Waiting to crown you. The champion that you are. Hey.
22:42This workout today. Like you're here. I respect you so much.
22:47This is pushing me. This is pushing you. Come on.
22:51Three, two, and one.
22:55And you're my favourites now. Come on. Come on. Come on. Let's do it. Everything. Show me.
23:01Show me. You can. Come on. Can you got more? Can you pump out some more? Have you got some more power?
23:09Some more drive? Bring it now. Don't waste this opportunity. Prove it to yourself. Keep it going.
23:17Come on. Here we go.
23:22Three, two, one.
23:33Last one. Last one. And it's 60 on the punches.
23:38Is it? It's 60 on the punches.
23:40All right. Okay.
23:42We're building to it though. Come on. Off the wall.
23:45Off the wall. He's off the wall. Get him off the wall. Keep marching.
23:51Last 90 seconds. Finish line ahead. Three, two, one.
23:57Crowning glory. Come in. Come into it with your best effort.
24:02That's it. Now you can bring those arms above your head or you can just bring them out to your side.
24:10It's up to you. This is the time to push through though.
24:14Ten seconds of this left and then you've got a 60 second run home.
24:18Oh, here we go.
24:20You can do this. Come on.
24:21Come on. Three, two, and one.
24:26Here we go. Come on.
24:27This is the fight now. This is where it is. Where are you in this journey?
24:31Come on. With us. With us.
24:34Ten down. That's ten down. Keep punching. Keep fighting back. Never, ever stop throwing punches.
24:44Never stop. I mean, you can stop after the workout, but literally you can stop.
24:50Mentally, we've always got to keep fighting because we can always find a way if we keep throwing.
24:5630 seconds left. Plant your feet now and everything. Show me. Show me. Come on. Here we go.
25:05This is it. This is you. This is everything. Right now. Every punch counts. Every moment counts.
25:13You're a winner. You're a champion. Here's your victory lap. Ten, nine, eight, seven, six,
25:22five, four, three, two, one. If you'd like to take part with us in more workouts just like this one,
25:32come and join us at teambodyproject.com. Let's get back to it.
25:39Come on. Well done. Awesome work today. Yes. Yes.
25:46Good job, guys. Good job. Good job. If you're on the floor, that's sort of okay,
25:57but I'd rather you keep moving. Spectacular. Keep moving and let that heart rate come down slowly.
26:04It is important to do that. Really, really important not to let that blood pull. So,
26:10just tapping out here. Just tapping out. Great energy today. Really brought everything to the table.
26:18Oh, yeah. Oh, yeah. And not a dumbbell in sight. Or a dumbbell in sight. Or a foot off the floor.
26:24At the same time. It's spirit. It's all spirit. You know, dumbbells, equipment, you, whatever.
26:30The exercises we give you. It doesn't matter. It's spirit. It's heart. That's what matters.
26:39That's it. If we bring spirit and heart, we're winning. That's all we've got to do. It's not about
26:45the intensity. It's not about how long the sets are. It's about what you're bringing. And you brought it.
26:52And that's fabulous. Honestly, I'm so proud of everybody who got through that with us. I'm sure more
26:59if you look like me than Alex. Over to one side. Big reach over. Legends. Legends. That was out of
27:06this world. I loved it. I loved every second. And then over to the other. Good. There we go.
27:15Take this time to really reflect and think about what you've done today. How hard you've pushed it.
27:21What you could do next time. If there is a next time. If you come back the next time. It's how it
27:28makes you feel, isn't it? Oh, this is the moment. Hold on to this feeling. This is the moment now.
27:32If you're not stood there feeling like one of the most marvellous creations the universe has ever
27:39conjured up, then you should. Because that's what you've just done. And that feeling,
27:44you go and get it. And you've got it. You earned it, right? Bring the other leg behind. I can't
27:51tell you. I can't tell you. I mean, I'm trying, but. Yeah. Well, I think, I think you've got the
27:59message through. Yeah? Yeah. I think so. Hey. Find a little bit of balance here.
28:07That adrenaline at the end of the workout. It's got to go somewhere. Hold the wall if you have to.
28:11It's brilliant because you know what? That's what makes you come back. Yes. Holding on to that
28:15little bit. Yeah, hold on to it. Of that memory of how good you feel right now. You're done. You've
28:2130 seconds, 30 minutes. And you might have a workout tomorrow and it's coming up and you forget.
28:28Oh. Oh, easily. We all forget. And you're like, oh, I can't go through it. Go through it. Find it.
28:33Remember this. Let's go there together. Do this one again. Come again. Take part again. Get back to this
28:40moment. Take those legs back. This moment when you are tremendous. You were tremendous the whole
28:44way. Big reach up. We're going to slowly roll down through our body and get that lovely stretch
28:50through the hamstring and through the lower back. Just let the body hang and you can stay here for
28:54as long as you feel comfortable. I just want you to get that release happening through the back of your
28:58legs, the hamstrings, and especially the lower back. So much tension builds up through that area.
29:03Head floppy. Shoulders are floppy. Pull your abdominals in. And then when you're ready, rolling back
29:10up again. I reckon another round of applause, are you? Come on!
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