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PorusWorld
  • 6/11/2025
Transcript
00:00Warm-up. Up next, high knee twists. In 5, 4, 3, 2, 1, go!
00:101, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12.
00:34Up next, side bends. In 5, 4, 3, 2, 1, go!
00:441, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12.
01:08Let's begin the workout. Up next, bridge. In 5, 4, 3, 2, 1, go!
01:181, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12.
01:421, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12.
01:58Rest time!
02:00Up next, toe tap leg lifts. In 5, 4, 3, 2, 1, go!
02:191, 2, 3, 4, 5, 6, 7, 8, 9, 10, 1, 2, 3, 4, 5, 6, 7, 8, 9, 20, 1, 2, 3, 4, 5, 6, 7, 8, 9, 30, rest time!
02:49Up next, reverse crunches. In 5, 4, 3, 2, 1, go!
03:19Go! 1, 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, rest time!
03:49Up next, slow burpees! In 5, 4, 3, 2, 1, go!
04:19Go!
04:211, 2, 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12.
04:231, 2, 3, 4, 5, 6, 8, 10, 12.
04:251, 2, 3, 4, 5, 6, 7, 10, 12.
04:271, 2, 3, 2, 3, 4, 5, 6, 7, 10, 12.
04:313
04:364
04:415
04:466
04:517
04:558
05:009
05:0510
05:10Rest time
05:301
05:36Up next, split jumps! In 5, 4, 3, 2, 1, go!
05:451, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20.
06:06Rest time.
06:15Up next, flink jacks.
06:34In 5, 4, 3, 2, 1, go.
06:401, 2, 3, 4, 5, 6, 7, 8, 9, 10, 1, 2, 3, 4, 5, 6, 7, 8, 9, 20.
07:00Rest time.
07:10Up next, reach through.
07:34In 5, 4, 3, 2, 1, go.
07:40Rest time.
08:10Up next, knee tuck crunches.
08:35In 5, 4, 3, 2, 1, go.
08:411, 1, 2, 3, 4, 5, 6, 7, 8, 9, 10.
09:08Rest time.
09:09Rest time.
09:10Rest time.
09:11Up next, tricep dip kicks.
09:12Up next, tricep dip kicks.
09:13In 5, 4, 3, 2, 1, go.
09:14Up next, tricep dip kicks.
09:15In 5, 4, 3, 2, 1.
09:16Go.
09:17Up next, tricep dip kicks.
09:23Up next, tricep dip kicks.
09:24Up next, tricep dip kicks.
09:36Up next, tricep dip kicks.
09:37Up next, tricep dip kicks.
09:38Up next, tricep dip kicks.
09:39In 5, 4, 3, 2, 1, go.
09:431, 2, 3, 4, 5, 6, 7, 8, 9, 10.
09:44Rest time.
09:45Rest time.
09:461, 2, 3, 4, 5, 6, 7, 8, 9, 10.
10:07Rest time.
10:08Up next, tricep dip kicks.
10:33Up next, tricep dip kicks.
10:35In 5, 4, 3, 2, 1, go.
10:421, 2, 3, 4, 5, 6, 7, 8, 9, 10.
11:02Up next, tricep dip kicks.
11:03Up next, tricep dip kicks.
11:04Up next, tricep dip kicks.
11:05Up next, tricep dip kicks.
11:06Up next, tricep dip kicks.
11:07Up next, tricep dip kicks.
11:08Up next, tricep dip kicks.
11:09Up next, tricep dip kicks.
11:10Up next, tricep dip kicks.
11:11Up next, tricep dip kicks.
11:12Up next, tricep dip kicks.
11:13Up next, tricep dip kicks.
11:14Up next, tricep dip kicks.
11:15Up next, tricep dip kicks.
11:16Up next, tricep dip kicks.
11:17Up next, tricep dip kicks.
11:18Up next, tricep dip kicks.
11:19Up next, tricep dip kicks.
11:20Up next, tricep dip kicks.
11:21Up next, tricep dip.
11:226
11:277
11:358
11:43Rest time
11:47Up next, bicycle crunches.
12:14In 5, 4, 3, 2, 1, go!
12:201
12:222
12:233
12:244
12:255
12:266
12:277
12:288
12:299
12:3010
12:3111
12:3212
12:3313
12:3414
12:3515
12:3616
12:3717
12:3818
12:3919
12:4020
12:41Rest time
12:43Up next, supermans.
12:44In 5, 4, 3, 1, go!
12:49Up next, supermans.
12:50In 5, 4, 3, 2, 1, go!
12:55Up next, supermans.
12:56In 5, 4, 3, 2, 1, go!
13:01Up next, supermans.
13:02Up next, supermans.
13:03Up next, supermans.
13:04In 5, 4, 3, 2, 1, go!
13:07Up next, supermans.
13:08Up next, supermans.
13:09Up next, supermans.
13:10Up next, supermans.
13:11In 5, 4, 3, 2, 1, go!
13:141
13:152
13:161
13:182
13:191
13:212
13:223
13:234
13:245
13:256
13:267
13:278
13:289
13:2910
13:307, 8, 9, 10, 11, 12, rest time.
14:00Up next, jumping jacks in 5, 4, 3, 2, 1, go.
14:151, 2, 3, 4, 5, 6, 7, 8, 9, 10, 1, 2, 3, 4, 5, 6, 7, 8, 9, 20.
14:36Rest time.
15:06Up next, bird dog.
15:19In 5, 4, 3, 2, 1, go.
15:25One, two, three, four, five, six,
15:55seven, eight, rest time.
16:25One, two, three, four, five, six,
16:55up next, bridge, in five, four, three, two, one, go.
17:05One, two, three, four, five, six, seven, eight,
17:21nine, ten, eleven, twelve, thirteen, fourteen, fifteen, sixteen, seventeen, eighteen, nineteen,
17:43twenty, rest time.
18:13Up next, toe tap leg lifts, in five, four, three, two, one, go.
18:26One, two, three, four, five, six, seven, eight, nine, ten.
18:35One, two, three, four, five, six, seven, eight, nine, twenty.
18:43One, two, three, four, five, six, seven, eight, nine, thirty.
18:52One, two, four, five, six, seven, eight, nine, nine, nine, ten.
19:13Up next, reverse crunches in 5, 4, 3, 2, 1, go!
19:261, 2, 3, 4, 5, 6, 7, 8, 9, 10, rest time!
19:56Up next, slow burpees in 5, 4, 3, 2, 1, go!
20:261, 2, 3, 4, 5, 6, 8, 10, rest time!
20:567, 8, 9, 10, rest time!
21:181, 2, 3, 2, 1, go!
21:42Up next, split jumps in 5, 4, 3, 2, 1, go!
21:511, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, rest time!
22:13Up next, plank jacks!
22:40In 5, 4, 3, 2, 1, go!
22:471, 2, 3, 4, 5, 6, 7, 8, 9, 10, 1, 2, 3, 4, 5, 6, 7, 8, 9, 20, rest time!
23:081, 2, 3, 2, 3, 4, 5, 6, 8, 9, 10, 1, 2, 3, 5, 6, 8, 9, 10, 1, 2, 3, 4, 5,
23:38Up next, reach through in 5, 4, 3, 2, 1, go!
23:461, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, rest time!
24:16Up next, knee tuck crunches.
24:42In 5, 4, 3, 2, 1, go!
24:481, 2, 3, 4, 5, 6, 7, 8, 9, 10, rest time!
25:18Up next, tricep dip kicks.
25:45In 5, 4, 3, 2, 1, go!
25:511, 2, 3, 4, 5, 6, 7, 8, 9, 10, rest time!
26:14Up next, walkdowns!
26:42In 5, 4, 3, 2, 1, go!
26:521
26:531, 2, 3, 4, 5, 6, 7, 8, 9, 10, rest time!
26:541, go!
26:551, go!
26:561, go!
26:571, go!
26:581, go!
26:591, go!
27:001, go!
27:011, go!
27:021, go!
27:031, go!
27:041, go!
27:051, go!
27:061, go!
27:071, go!
27:081, go!
27:091, go!
27:10Four
27:17Five
27:25Six
27:33Seven
27:41Eight
27:49Rest time
27:54Up next, Bicycle Crunches.
28:19Up next, Bicycle Crunches.
28:22In five, four, three, two, one, go.
28:28One, two, three, four, five, six, seven, eight, nine, ten, eleven, twelve, thirteen, fourteen, fifteen, sixteen, seventeen, eighteen, nineteen, twenty.
28:49Rest time.
28:50Up next, Superman's.
29:04Up next, Superman's.
29:185, 4, 3, 2, 1, go!
29:221, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12,
29:47Rest Time!
30:14Up next, Jumping Jacks!
30:17In 5, 4, 3, 2, 1, go!
30:231, 2, 3, 4, 5, 6, 7, 8, 9, 10, 1, 2, 3, 4, 5, 6, 7, 8, 9, 20, 1,
30:441, 2, 3, 4, 5, 6, 7, 8, 9, 30, 1, go!
30:54You have successfully completed the workout!
30:56Good job!
30:58Can lihat!
31:00Remember that?
31:02Stay super right!
31:04Do you have to stickget down?
31:06Where we are!
31:08Have a nice day!
31:10Hey!

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