- 1 week ago
Exercise is a great way to start the day productive, healthy and happy - and there's no better way to workout then doing an at home workout with your friends! Join Peachy, Kai & I in this 10 minute mini workout that requires no equipment. Grab some water, get a towel & lets get SWEATY!
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LifestyleTranscript
00:00What's up guys? Today we are doing a full body workout. You won't need any equipment for this workout, just
00:07your body.
00:08I have Peachy and Kai here with me and they are going to help me out.
00:12So you guys are going to do this, ready? Yeah, oh yeah. Let's do it.
00:15Alright, first we're going to start jogging in place, right?
00:19Get those toes off the ground. Good.
00:23We're just going to be here, warming up the body for about 30 seconds.
00:26Yes. Making sure to keep that core engaged.
00:35Aw, good. Alright, now let's try to get the knees a little bit higher.
00:40Trying to get them above the belly button.
00:44Alright, now we're going to go into our next move, just go up and over.
00:48And go ahead, we're going to go up and over.
00:51We're going to start to get a little bounce to it.
00:56There you go. Doesn't matter if you mess it up, just get bouncing.
01:01Move those legs, move that body. Looking good.
01:09Good. Keep working. Good.
01:12Hasn't been in shape. She's got her knee high. Good.
01:17Peachy's got it going on, she's getting it. Good. I like it.
01:24All right, keep it up. We've got 30 more seconds to go.
01:30Making sure to really keep that core engaged.
01:35I'm going to show you the side.
01:37Really look at that knee up.
01:40Alright, 10 more seconds to go, guys.
01:43You can do it.
01:46And three, two, and one.
01:49Alright.
01:50Take a deep breath in.
01:51Grab your right leg behind you.
01:54And we're going to stretch that front thigh.
01:58Cooling down the body.
02:01How do you guys feel?
02:03Good.
02:04Good so far?
02:06Good. Alright, change to the other leg.
02:09Find that balance.
02:16Alright, now we're going to get into our jumping jack compression.
02:20We're going to put our palms in the center of our chest.
02:23Start with our feet in.
02:25Then we're going to go out wide.
02:27Come right back in.
02:29Alright?
02:29We're going to start in three, two, one.
02:33There you go.
02:35Alright.
02:37Squeeze the palms together at the chest.
02:41Engaging those shoulder muscles.
02:43Nice.
02:45And we're going to keep it up.
02:49You guys are looking good.
02:50I'm going to give them a look at y'all.
02:52It's good.
02:53We should go out wide.
02:55Looking good.
02:56Alright, I like it.
02:58Alright, keep it up.
03:00Oh my God.
03:03Alright.
03:04And three, two, one.
03:06We're going to go out wide.
03:07Two, and into.
03:08Out two.
03:09Out two.
03:10Into.
03:11Out two.
03:12Into.
03:12Out two.
03:13Into.
03:14Good.
03:15We're going to do this for about 30 seconds.
03:17Woo!
03:18How you guys feeling?
03:19Woo!
03:20You had like the energy, right?
03:23Woo!
03:25Keep that core engaged.
03:29Good.
03:31Keep that smile on your face.
03:32We're going to be good for ourselves today.
03:34Woo-hoo!
03:34Take a breath if you need it.
03:37And then get right back into it whenever you're ready.
03:39Five seconds to go.
03:40We're going to go into four jumping taps.
03:43In three, two, one.
03:47Arms all the way up.
03:49You got the ski ski.
03:52Woo-hoo!
03:53Alright.
03:55Feeling it, right?
03:56Three.
03:56Oh, man.
03:59Alright.
03:59That's looking good.
04:01We're going to shake.
04:02It's got a good core.
04:04Arms all the way.
04:05Looking good.
04:06Fishing.
04:06Touching those hands at the top.
04:09Alright.
04:09In three seconds, we're going to take a break.
04:11Three, two, one.
04:14Alright.
04:15Shake it out a little bit.
04:17Woo!
04:18Take a deep breath.
04:19We're going to inhale up.
04:22And then we're going to lean over to one side.
04:27Stretching the side body.
04:31Deep breathing.
04:34Woo!
04:36Alright.
04:36I'm coming up to the center.
04:38And lean to the other side.
04:43Good.
04:44We only got our butt blood pumping.
04:49Alright.
04:50We have five seconds.
04:51We're going to start our squat progression.
04:54Woo!
04:55We're going to be going to do controlled squats.
04:58Down.
04:59And up.
05:01Squeezing our butt at the top.
05:03In three, two, and one.
05:07And up.
05:09Good.
05:10Slow and controlled.
05:13Make sure that your knees are behind your toes.
05:18Making sure your feet are pointed straight forward.
05:22Not quite.
05:24Keep it going up.
05:26Now, make a little bit too off of that.
05:28Yeah.
05:29You're doing great, huh?
05:30Okay.
05:32You can hold it out.
05:33Look at that squat.
05:34I like that.
05:36Keep it up.
05:37I'm hoping you're there in a lot.
05:39Alright.
05:40Can you hold it on my ankles?
05:42Yes.
05:42All the way down.
05:44All the way up.
05:45Perfect.
05:47Alright.
05:47You guys are looking good.
05:49You got five or three seconds to go.
05:52Alright.
05:53I'm going to do it with you.
05:54Three.
05:57Two.
05:59And last one.
06:02Alright.
06:02Now we're going to do a side squat.
06:04We're going to just step our foot out wide.
06:07And squat to the side.
06:10Good.
06:10Alright.
06:11We're going to come up to the center.
06:12And to the other side.
06:14We're going to do this for about 30 seconds.
06:18Making sure that that knee is behind the toe.
06:24Keeping that chest lifted high.
06:27To the sky.
06:28To the sky.
06:29We're going to try and touch the foot with your hands.
06:33Get that low squat going on.
06:35Woo!
06:36You guys feeling it out?
06:38You guys are looking great.
06:40Keep that chest high.
06:43Alright.
06:43Three.
06:45Two.
06:47One.
06:48We're going to a hop hop squat.
06:50Alright.
06:50See what it looks like.
06:51We're going to go.
06:52Hop hop squat.
06:54Hop hop.
06:57Hop hop squat.
06:59Hop hop squat.
06:59Hop hop squat.
07:00Alright.
07:01You guys ready?
07:01In three.
07:02Two.
07:03To the right.
07:04Hop hop squat.
07:06Hop hop squat.
07:08Good.
07:09When you hop.
07:10Onto a really tight new tush.
07:13At the top.
07:16Squeeze that core.
07:18And squat really low.
07:20Good.
07:21Looking up.
07:21Amazing.
07:23Woo!
07:24How are you feeling, right?
07:25I'm definitely feeling it.
07:27Woo!
07:29Alright.
07:29Hop hop squat.
07:31Good.
07:34Keep that chest high.
07:36We've got seven more seconds to go, guys.
07:38You know.
07:39You're almost there.
07:41Then we're going into a stretch.
07:43Alright.
07:43Last one.
07:44Hop hop squat.
07:46And...
07:47Alright.
07:48Woo!
07:49Check out those legs a little bit.
07:51We're going to go into a lunge position.
07:54Right foot back.
07:55We're just going to stay in this stretch.
07:58Stretching the back of the back.
08:00Stretching our front quad.
08:05Woo!
08:06Yeah.
08:08How are you feeling?
08:09It's good.
08:11It's good.
08:11It's all you want.
08:13Alright.
08:13Let's switch to the other leg.
08:15Ooh, yeah.
08:17Easing that lunge.
08:20Woo!
08:23We're going to look up in the sky.
08:28All right.
08:30Woo!
08:30We're going to get into some more body again.
08:33About ten seconds.
08:35Woo!
08:36All right.
08:37Shake those legs out.
08:39All right, you guys.
08:40Are you ready?
08:41We're going to get to a sumo squat.
08:43We're going to do a side crunch.
08:45So we're going to have our legs out wide.
08:47Toes are going to be out.
08:49And then we're coming into a deep squat.
08:52Making sure our knees are not over our toes.
08:55Tucking the pelvis in.
08:57Lifting our chest high.
08:58All right.
08:59We're going to have our arms up over our head.
09:02And then we're going to lean to one side.
09:06Crunching.
09:07And then the other.
09:08All right.
09:10We're going to do this for 30 seconds.
09:11Three.
09:12Two.
09:13And one.
09:15Up.
09:18Good.
09:18Try and touch that elbow.
09:20To that knee.
09:22Really engage with your legs.
09:26Keeping that back straight.
09:28Woo!
09:28I feel it in my legs.
09:30How about you ladies?
09:32Oh, yeah.
09:33Woo!
09:34Looking good.
09:35Nine sets to go.
09:38Woo!
09:42All right.
09:43We're going to come into another progression.
09:44Stay in that small squat.
09:46We're going to punch the air.
09:47Twice.
09:48Left.
09:49Twice.
09:50To the right.
09:51Then eight times to the middle.
09:53All right.
09:54You guys ready?
09:55In three.
09:56Two.
09:57One.
09:58Two.
09:59One.
10:00Two.
10:01Four.
10:01Two.
10:02Three.
10:02Four.
10:05Two.
10:06Good.
10:07And up.
10:09Yeah.
10:11One.
10:11Two.
10:12One.
10:13Two.
10:13Last one.
10:14Three.
10:15Four.
10:15Five.
10:16Six.
10:16Seven.
10:16Eight.
10:17All right, guys.
10:19Shake it out.
10:20We're getting into our low kick compression.
10:22And we're going to be done with this workout.
10:24All right.
10:24We're going to start with low kicks.
10:27Just like this.
10:28Hands can be at the center of your chest.
10:32Woo!
10:34Keep that foot flexed.
10:36Two.
10:37Good.
10:38Seven seconds.
10:39We're going to take it onto the toes.
10:41And three.
10:43Two.
10:44And onto the toes.
10:45All seconds.
10:46You'll be a little bit higher now.
10:48Get to release those arms.
10:49Get those arms flowing with us.
10:51Two.
10:53Two.
10:54Two.
10:54Just a kick out.
10:56Good.
10:57We're going to keep it here for another ten seconds.
11:01Then we're going to go into our low kick compression.
11:04We're going to be kicking and jumping as far as we can.
11:07All right.
11:08Eight seconds.
11:10Two.
11:10Five.
11:12Four.
11:13Three.
11:14Two.
11:14And go.
11:18Full on kick out.
11:20Get your knees and legs as high as you can in the sky.
11:23All right.
11:24We're going for 30 more seconds, guys.
11:27We can do it.
11:28Engage that core.
11:29Ooh.
11:29You got this.
11:30Don't give up.
11:31Get as high as you can go.
11:33Woo.
11:34Side and up here.
11:37All right.
11:37Eight more seconds.
11:39Five.
11:39Five.
11:40Four.
11:41Three.
11:41Two.
11:42And one.
11:44Woo.
11:45We did it.
11:47Great job.
11:49Great job.
11:49Great job, you guys.
11:50I hope you did it with us.
11:52I hope you enjoyed it.
11:53Bye.
11:54Share this with your friends and family.
11:56Let's get sweaty together.
11:58See you next time.
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