Fourth and Long Daily FAT LOSS EXERCISE

Gateway to Relax

Watch Fourth and Long Daily FAT LOSS EXERCISE - Gateway to Relax on Dailymotion

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00:00Hey guys, what's up? Mike Paterino here. Today's XFit daily workout is going to be

00:08fourth and long. It's going to start off with cone jumps. We're using some cups.

00:12You can use cups, books, cans of soup, whatever you have at home. Give yourself

00:17an obstacle to jump over. We're going to start off with those jumps. Then we're

00:21going to do an incline push-up. If you can't do the incline push-up at home,

00:24we'll have you do regular flat push-ups. Then we're going to be doing our upright

00:29rows, work out our deltoids, followed by a bicep curl, and then we're going to

00:45finish that off with mountain climbers. Okay, ladies ready? All right, let's do it.

00:51We're going to start with our box jumps. We're going to jump over the first cone,

00:53then go side, middle, side, front cone, spin around, and do it again. Exact same

01:00way. We're going to do all of these exercises for 30 seconds, except for our

01:03upright rows and our bicep curls. Those are 15, and then we're going to switch and do

01:07them again three times through. All right, you ready, ladies? All right, here we go.

01:11We'll start jumping. Get over those cones. And back 30 seconds, working out our legs, our

01:22core, glutes, hamstrings, quads, gastrocnemius, touch your calf in case you don't know. Keep

01:34going. Again, pick up the intensity. As soon as your feet hit the floor, keep going. If you

01:40knock over a cone, you want to challenge yourself some more at home, drop down and

01:43do five push-ups. That's okay. Next exercise we're going to do is our incline push-up. I'm

01:50going to do it on the chair. For everybody else at home, if it's a little too hard, continue

01:54doing your push-ups on the floor. Same thing, 45 degree angle in your armpit. Press all the

02:00way down. Feel that squeeze in your chest and your pecs, and press all the way up. And

02:07remember to breathe. Blow out when you're lifting up. Breathe in on the way down. Feels

02:16good. How are you feeling over there? Good? All right, we got 10 more seconds. Feel that

02:24weight in your elbows. And give a press from your armpit. Straight up. And we're good. Okay.

02:32Next exercise. Upright row. Grab a dumbbell. Remember, if you don't have a dumbbell, cans

02:37in a bag, hooks in a bag, work out just fine for you. All right, we're going to keep our

02:41shoulder blades back. We're going to simply roll this weight straight up. Working on your

02:46medial deltoid. That middle head, shoulder. You have three. One in the front, one in the

02:51middle, one in the back. Five more seconds. This is going to hit our middle head. And we're

02:57going to switch sides now. Here we go. Next side, same thing. Bring it up so that you have

03:02about a 90 degree angle in between your armpit and your body here. Basically shoulder width

03:07height. Five more seconds. Roll that straight up. Out to the side. All right, so our next exercise

03:15is going to be the bicep curl. You could do these from a squatted position. Simply curl yourself

03:21right up. Concentrate on that bicep. On the way down, really control that weight. Let

03:26the weight hang down. Let gravity do some work. 15 seconds for these. We've got five

03:30more left. Two. One second. Okay, switch sides. When you bring it down, bring that weight parallel

03:40to your arm. I'm sorry, in line with your arm. Extend the bottom head of your bicep. We've

03:46got five more seconds. Keep curling. Keep breathing. All right. Next exercise. Mountain climbers. A little

03:55cardio in here. We're simply just going to shuffle our feet. Bring those knees as high into your

04:00chest as you can. And keep pumping. Keep your back straight. Arms bent and locked. And of course,

04:09breathe. 30 seconds on these. Really feel it. As soon as those toes touch, bring them right

04:21back. We've got five more seconds. Two. One. All right, and we're good. Let's go. Right back

04:29to the next ones. Set up your cones again if you have to. And let's get right back into

04:34it. Over. Keep going. Keep up the intensity. Good. Side, side, side. If you want, you can

04:52get a little faster by keeping your hips nice and low. This will help with your explosiveness.

04:56Almost. You're going to have to do some pushups if you keep cheating. Don't cheat yourself.

05:01It's only going to make it easier and you don't want it to be easier. Two more seconds.

05:06All right. Good. All right. Next are pushups. Here we go. Incline for me. Regular for the

05:14ladies. Remember to breathe. Really control it on the way down. Contract those pecs.

05:25Really important. Keep that 45-degree angle with your body and the armpit. Don't want to put stress

05:32on your interior delts. Try to keep your arms back in a little bit more so that you're not

05:39stressing out the front. There you go. We've got five more seconds. Three, two. All right. Good.

05:46Next one. Up right row. Right into it. Here we go. Pull that straight up. 15 seconds aside. Keep your

05:54shoulder blades back and retracted. There you go. Nice. Make a 90-degree bend. And remember to breathe.

06:01Three more seconds. Okay. Switch sides. Here we go. Straight up. Keep that shoulder blades back.

06:08Here we go. And really feel it in that middle head. Medial head of the deltoid. Nice. Don't

06:15let it just fall down. Control it on the way down. Five more seconds. All right. Good. Next

06:20one. Bicep curl. All right. Again, you can do it from the squatter position. Put a little

06:25more strain on yourself. Keep your hand up. This way it's harder. If you keep your hand down

06:29there, you're kind of resting it, giving yourself a little bit of a break. You could also do it standing

06:33up from the side if you need to, if the squat is a little bit too much for you. All right.

06:37Ready? Switch sides. Here we go. And really squeeze it. And give that twist down at the

06:44end. Twist your wrist in on the way down there, Brianna. There you go. And then bring it right

06:48back up. Curl it right up. Same thing. If you don't have the weight, cans of soup in a bag.

06:53It'll work just fine for you. Mountain climbers. Here we go. Keep our intensity up. Push those legs.

07:00Breathe. Faster if you can. Keep it going. Fast as possible. Here you go. We got about 10

07:16more seconds left. Keep it going. Here we go. Breathe. Breathe. Five, four, three, two. All right.

07:27One more time again. Here we go. Box jumps. You ain't done yet. Don't celebrate just yet.

07:32You're almost there. Get right back into it. Keep jumping. I'm going to screw up to show you

07:45what I do. If I screw up. I hit a cone. I'm going to do five push-ups.

07:54And then I get right back into it. We got 10 more seconds. Keep going. Keep pushing. Keep pushing.

08:03Up next, incline push-up. Here we go. All the way down and up. Fix that angle.

08:12It's really important to keep these in a little bit more. There you go. 45 degree angle.

08:19The constant muscle we use all the time is an anterior deltoid. We're always pushing things

08:23away, lifting things up. We give that muscle such a workout every day. We need some time

08:28to rest. Let's not overdo it. There you go. Knees are fine if you need it. All right. Switch.

08:33Up right row. Here we go. Again. Right back into it. Right hand. And lift that right up.

08:41Right out to the side. Like you're lifting up some luggage. And breathe. Keep going.

08:49Five more seconds. We're going to switch sides. All right. Here we go. Switch sides.

08:54Same thing. Straight up. And out to the side. Use that medial delt. Here we go. Keep going,

09:04ladies. Keep going. All right. And now onto the bicep curls. Same thing. You can squat down

09:11or stay standing up. There we go. Try not to use your hand. Make it a little bit harder

09:17for yourself because now you're working on the squat. Give your lower back straighter

09:20up. Come up more this way. There you go. A little better. Elbow down inside. Put it

09:25on inside. Okay. Two more seconds. Switch sides. There we go. There you go. Give yourself

09:31that twist at the end. Nice. Pull it straight up. There you go. Working out your bicep pretty

09:38much only on this one. Isolation. Isolation exercise. And your glutes if you can do the squat.

09:44Okay. Mountain climbers next. Here we go. All right. Let's do this as fast as we can

09:49for our last set. Really get working. Remember to breathe. As soon as those toes tap.

09:58Moving back again. Here we go. Keep it going. Back nice and straight. Five more seconds.

10:12Two. One. All right. Nice. Good job ladies. Good job. Excellent.

10:19Okay. That was our fourth and long workout. Remember you could use anything around your

10:26house. Get creative. Cans of soup. Bags. Books. Purses. Whatever you can just to jump

10:32over. It will definitely do the trick. Hey guys don't forget to subscribe as well. Send us your

10:36before and after pictures. Comments. Anything you like. We love hearing from you as always.

10:41I'm Mike Petarino. This has been X Fit Daily.

10:43Fourth and long was great. It's perfect for just in your house and not much equipment. It's perfect.

10:49I like fourth and long because of all the cardio. There's no running but it's all cardio.

10:55Favorite exercise was the cone jumps. It works on your agility but gets your heart rate going.

11:00My favorite exercise was the mountain climbers because it really works your abs.

11:04Most challenging for me was again the push-ups. I got to work on my upper body strength and that's

11:10what I like to do them for. The most challenging exercise for me was the cone jumps. I think you guys saw the

11:16little slip up. I'm not the most coordinated person but I think with time and doing all

11:21these exercises it will come naturally.

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