00:00Today we're doing a full body HIIT workout that you can do at home without the need for any
00:15equipment and joining me is the beautiful Vera who's going to help guide you through today's
00:19session when you're ready grab some water make some space and let's get started
00:24okay so the first exercise that we're gonna do is a ghost rope so i want you to pretend that
00:32you're holding a rope and then we're gonna jump yeah so when you're ready let's go
00:42make sure to stay on your toes light on your feet
00:47and remember to smile yeah we're having fun you have a body that works and you get to work out today
01:1210 more seconds
01:17three two one and rest okay the next exercise that we're gonna do are some skater jumps so you're
01:28gonna pretend yeah that you're ice skating so we go here if you want to do low impact
01:35and if you want to do the high impact add a jump yeah boom
01:43very good
01:47just like that keep it going
02:15just like that keep it going
02:17five four three two one and rest nicely done okay now let's work a little bit
02:28all our legs
02:31catch our breath and we're gonna do some side to side lunges let's start to the right
02:37let's go bam come up and then step to the left
02:41and when you're doing the lunges just go as deep as feels comfortable for you that can be all the way
02:53all the way down there or just go short here yeah
02:57and rest
03:09and rest all right let's get down onto the mat
03:15and work a bit off the upper body we're gonna do some push-ups and veda is gonna show you the modified version yeah so get up onto the plank and down we go
03:40let's go and one
03:44two
03:47yes just like that
03:53make sure
04:03make sure to pace yourself
04:05with the push-ups
04:07you want to make it all the way
04:10until the end
04:11the full 45 seconds
04:15come on just a few more
04:16last one
04:20and we're done
04:24nicely done
04:25we're gonna stay down on the mat
04:27and we're gonna do a push back to a knee drive
04:30all right and it looks like this
04:32up onto the plank
04:34push back
04:36and then in with the knee
04:38push back
04:40in with the knee
04:41control your body
04:44the entire time
04:46and when you come in with the knee
04:52i want you to squeeze
04:54and engage
04:56your abs
05:05and breathe
05:16and we're done
05:24all right
05:26very good
05:27now let's keep working
05:29more targeted
05:31the abs we're gonna target the side of the abs right
05:34i want you to come down
05:36to a low side plank hold
05:39on your elbow
05:40come up
05:41engage your obliques
05:43yeah when you're ready
05:44then you can
05:45reach up with your hand
05:47and hold
05:48yeah
05:50strong
05:52make sure to keep your hips up
05:53i don't want your hips to come down here
05:56yeah
05:56hips up
06:00and breathe
06:0220 more seconds guys
06:03come on
06:04you got it
06:16keep those hips up
06:19yes
06:21one
06:22and rest
06:23all right
06:25good job
06:26now
06:27actually let's turn this way
06:28yes
06:29and we're gonna do some pilates crunches
06:31so
06:32from here
06:33lean slightly backwards
06:35engage your core
06:36and then up with the knee
06:39up with the knee
06:40keeping your abs
06:42engaged
06:43the entire time
06:47and do this slowly
06:48with control
06:51the focus
06:53is in the core
06:54you don't need to go
06:58super fast
07:12i don't know about you
07:14but my sweat
07:16is starting to drip down my forehead
07:18whoosh
07:20come on
07:22and we rest
07:24nicely done
07:24now
07:25we're not gonna forget
07:27about the right side
07:28yeah
07:29so now we do
07:30a low side plank hold
07:32on the right side
07:33so
07:35left foot forward
07:36in front of the other
07:37come up
07:39lift those hips
07:40and then when you're ready
07:42up with the hand
07:44and hold
07:55yes
07:58okay
07:59we halfway there
08:00keep those hips up
08:08and if this gets too tough
08:11feel free to just drop
08:12one knee
08:13yeah
08:13if you need
08:15but
08:15i want you to try
08:17to hold it the entire time
08:21one
08:22and we rest
08:25okay
08:26one more
08:27for the core
08:29strength
08:30we're gonna come up
08:31yeah
08:32onto a beer plank hold
08:33from here
08:34i want you to tap one shoulder
08:36tap the other shoulder
08:38step back
08:39step back
08:39in
08:40and tap
08:41tap
08:42step back
08:43step back in
08:44tap
08:45tap
08:47just like that
08:48very good
08:49keeping your core
08:51strong
08:52the entire time
08:57good
09:08all right
09:24let's get
09:25let's get up
09:27from the mat
09:27and let's work a bit of the cardio again
09:31yeah
09:32we're gonna do a pop
09:33squat
09:35so
09:36come down into squat
09:38up
09:39small jump
09:40and back down
09:42control
09:44your body
09:44as you come down
09:47use your muscles
09:48in your legs
09:49yeah
10:11very good
10:1210 more seconds
10:13all right
10:27well done in making it
10:28all the way until the end of the workout
10:30if you're new here remember to hit subscribe
10:32and if you want to see more of Vera
10:34make sure to check out her instagram
10:36linked in the description below
10:38and that's it for this one
10:39i'll see you back here tomorrow
10:40for another workout
10:50i'll see you back
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