- 6/18/2025
Category
🛠️
LifestyleTranscript
00:00Welcome to Real Star Kickstart Cardio Blast with Tash and Kristen and me.
00:10So today it's pretty simple as most of my workouts are but we are going to be doing one minute cardio blasts.
00:21Let's get the hamstrings warm and within each cardio blast there's four exercises, 15 seconds each.
00:31Wow. We have a little rest and we go to the next cardio blast.
00:37There are five cardio blasts in total and we're going to be doing each cardio blast three times.
00:45How do you feel about that? Excited? It's effective.
00:50Now because they are 60 seconds and they're intense, you can as always pause whenever you choose to,
00:59whenever you want to, whenever you feel it's important.
01:03You can reach here and the intensity you bring again, it's up to you.
01:09So if you really want to bring the maximum to each 15 seconds for the full 60 seconds,
01:16let's throw some light punches, that's going to be really intense.
01:19Or maybe you want to bring full intensity to a couple of the 15s and less to the other 15s.
01:26It's your choice.
01:28You're going to go about it the best way for you.
01:32One, two, three, two, and one. First cardio blast with 15 seconds each.
01:40Starting with straights, into stars, into football drills and into high knees.
01:46Tasha will be doing high impact. Myself and Kristen are going to be doing the low.
01:51Are we ready? Let's do this.
01:56Three, two, and one. 15 seconds here.
02:01So again, it's your intensity. It's about what you bring.
02:04Cardio blast number one. Exercise number one. The climb begins.
02:12Moving into the stars next. Three, two, and one.
02:19So again, your intensity. I'm going to creep over to the side here. Football drills next.
02:26Three, two, one.
02:31We're going to finish with high knees.
02:43Three, two, one.
02:49So 15 seconds here.
02:56More intensity. Bring it. Three, two, and one.
03:03Good. Hook a knee. Hook a knee. Rope climbs. Oh, like that. Uppercuts.
03:13We ready? Three, two, one. Here we go.
03:1815 seconds here.
03:21Core strong. Shoulders proud.
03:24Keeping it simple. Keeping it real.
03:26Climbing. One exercise. One movement at a time.
03:31Three, two, one. Here we go.
03:35Rope climbs next.
03:41Pushing through.
03:43Three, two, one.
03:47To the uppercuts next.
03:52Three, two, one. Here we go. Come on.
04:09Digging in.
04:11Digging in. Pushing on.
04:12Cardio blast.
04:14Two, three, two, one.
04:18It's done.
04:19Okay.
04:20Under leg claps.
04:23Heisman's, which you can do jumping.
04:27We touch, touch and uppercut.
04:30Touch and uppercut.
04:31Touch and uppercut.
04:33Three, two, one. Here we go.
04:3815 seconds here.
04:40This is cardio blast.
04:43Number three.
04:45You'll decide which one is your favourite.
04:49Three, two, one.
04:53Touch and uppercut next.
04:58And then we change to the other side.
05:01You don't have to touch the floor.
05:03You can.
05:04Three, two, one.
05:09So your depth is fine.
05:16Pushing on.
05:18Digging in.
05:19Three, two, one.
05:26Confusing.
05:29Keep pushing.
05:34Three, two, and one.
05:39Cardio blast three.
05:42Knee repeaters.
05:44Here or here.
05:46Double punch to touch and raise.
05:49Both hands.
05:51Three, two, one.
05:55Here we go.
05:56It's up to you if you want to bring that knee up.
05:58Or just step it in.
06:0215 here.
06:03Change is quick.
06:08Three, two, one.
06:12Into the double punch with power.
06:17But again, the power you bring is your power.
06:22Three, two, one.
06:29Come on.
06:32Into the touch and raise.
06:34Full version.
06:35Double hand.
06:37Full hand.
06:38Three, two, one.
06:52Cardio blast.
06:54Package four.
06:55Three, two, and one.
06:58That's number four.
07:00Number five.
07:02Punch turns.
07:05Then the other side.
07:07Hamstring runs.
07:09And then double sky celebration punches.
07:12Which will feel a lot better on the third time through.
07:15Than the first.
07:17Three, two, one.
07:22Come on.
07:23Come on.
07:24Come on.
07:27Loads of energy here.
07:29Feel good.
07:32Three, two, and one.
07:37Pushing on.
07:39Digging in.
07:42Hamstring runs next.
07:46Can you re-bring?
07:48Three, two, one.
07:50One.
07:52Your intensity.
07:53And then that double sky celebration.
07:56Take the power to the sky.
07:59As we do it.
08:00With a punch.
08:02Intensity.
08:04Three.
08:05Two.
08:06One.
08:09It's all about taking the energy from down to high.
08:14Come on.
08:17Three.
08:19Two.
08:21One.
08:23Three.
08:24No more secrets.
08:26It's all out of the bag.
08:29Two more times now.
08:33Is that nervous laugh?
08:35Should be.
08:36Right.
08:37We know what we've got now.
08:38Let's take it.
08:39It would be nice for you to bring a bit more.
08:40But maybe you can bring a bit less into this second set of five.
08:45So you can bring more at the last one.
08:46It's your choice.
08:47Three.
08:49Two.
08:50And one.
08:51Here we go.
08:52Straight punches.
08:53Into the stars.
08:55Now we know the game.
08:57Now we know what's in front of us.
08:59It's both good and bad.
09:02Three.
09:03Two.
09:04One.
09:05One.
09:06One.
09:07One.
09:08One.
09:09One.
09:10One.
09:11One.
09:12One.
09:13One.
09:14One.
09:15One.
09:16One.
09:17One.
09:18One.
09:19One.
09:20One.
09:21One.
09:22One.
09:23One.
09:24One.
09:25One.
09:26One.
09:27One.
09:28One.
09:29One.
09:30eating off the intensity can happen. Three, two, one. Here we go. There we are. Come on.
09:41Digging in. Pushing on. Three, two, one.
09:52Voila. I know. Tell me about it. Look at me. Three, two, one. It's beautiful cardio though.
10:08Heart and lungs will thank you. Maybe not right now, but it will do later today, tomorrow,
10:16and for the rest of your life. Because this is beautiful. Three, two, one. Here we go.
10:23Into the rope climbs next. Make them count. Three, two, one. Heart and lungs now.
10:39Up higher. Into the upper cusp next. Oh yeah. Three, two, one. Here we go.
10:56Three, two, one. So beautiful thing is that this next set we're going to be crossing the threshold
11:15past the halfway mark, which I think is quite a nice thing to keep that energy inside.
11:20Three, two, one. Here we go. Oh yeah. Into the Heismans. This is how winning is done. Just being here. Three,
11:40two, two, one. Kickstart. Shoulders proud. Core engaged. Touch an uppercut next. Three, two, one.
11:57Bring the power to the uppercut. Don't mind the depth of your squat touch. Don't mind that. But I do want
12:05you to bring your best as you throw that left up. Three, two, one. And then the right. We're over
12:14halfway now. Isn't that a wonderful feeling? Swoop dripping off. Three, two, one.
12:26Three, two, one. And we change over. Switch it up to the other side. Your speed, remember. Don't worry
12:48about our speed. It's your workout. You're winning. Three, two, and one. So that lovely double punch next.
13:05And then it's a full touch and raise. Three, two, one. So when we get that strong position
13:14with the feet. And it's the speed at which you're taking the hands out. Hey. Three, two, one.
13:25Here we go. Core strong. Shoulders proud. Be proud. Hey. Big sets. Big energy. Three, two,
13:38and one. Punch turns. Short, sharp. Anything but sweet. Three, two, and one.
13:55I'm really motoring this workout through. That's what it's about though. I want you to see the duration
14:00of this workout and I want you to think, I can do that. I can work through this. Three, two, and one.
14:07Here we go. That's what I want for you. I want you to know it's not that long. It will end. But right now,
14:20loads of juice. Three, two, one. And into the double sky punch.
14:28Three, two, one. Come on. It's all about that thrust up. Three, two, one.
14:54So, one more set. Now's your chance. Have a think. Do you want to get a little set of weights
15:00to bring a little bit more? You can. You can. Go for it, please. Be my guest, be my guest.
15:08I love that Kristin gets them four-tage. She rushes over there. That's just brilliant.
15:21Okay. Let's bring this. Final set. We can do it. Kristin was there. She'd get a set of weights for you too.
15:28Three, two, and one. Here we go. This is it now. What are you going to bring? Notice I didn't even
15:38motion towards it. I'm quite happy not having weights. Three, two, one. Here we go. 15 here.
15:50It's all the countdown now. It's the countdown. Cheeky shuffle. Get ready for the football drill.
15:58We don't want to lose a second to adjustments. Three, two, one. Every second counts. Every moment
16:06counts as that body's moving. Even in a march is still adding up to the outcome. Three, two, one.
16:22Just knocking it off the park now. Every single movement is the countdown.
16:28Three, two, one. Big breaths in. We're going to go for this. Three, two, one. Here we go.
16:51So bring that. This is what we need.
16:58The kickstart. Sometimes all of us require. Wake our body up and say, here we are. And switch.
17:07Into the rope climbs next.
17:10Breath struggling. It's okay. Sweat dripping. It's okay. Three, two, one. Into the ropes.
17:21Then onto the uppers. Feeling it now. Three, two, one. Get your rhythm. Push. Dig. Work. Come on. Yes. Yes. Yes.
17:46Three, two, and one. Put them down again. Tosh. I don't blame you.
17:59We're ready. We're ready. Under legs. Three, two, one. Into the Heismans. Into the Touching Uppers.
18:10Deliberate. Full of desire. Full of desire. Full of drive. And determination. That's you. Three, two,
18:22one. Here we go. Feels good. It feels good. Because you're winning and you're almost there. Three,
18:36two, one. Breathe in the victory. Every single movement. And then we switch it up to the other
18:46side. Now we know. Three, two, one. It's continuous. It's a blast. It's a cardio blast. Three, two, one.
19:07So close. So close. Two minutes. That's all we've got left. It's a tough two, but we've got it.
19:22Three, two, one.
19:28So now's the chance. If you want to, bring that little more. You can.
19:32Or you can sit back and wait for another day. You've already won. Three, two, one.
19:41You can cruise in. Or you can fly in. It doesn't matter. We just get in.
19:50Into the Double Punch. Solid little rock on your stance. Power coming through the Freit. And let's go.
19:57Freit. Feet. Into the Touch and Raise next.
20:08Three, two, one.
20:14Here we go.
20:18Breathe in through. Cardio blasting.
20:20One, three, two, one.
20:29Mountain almost climbed. All we've got left is the snowy part at the top.
20:36Get your ski boots out. Let's make the final ascent and enjoy the view.
20:41One, two, three, two, one. Here we go.
20:49Feels good now. Who's got here? Have you got here? Then you've won.
20:56It's your victory lap now. Three, two, one. Every step on the way taken.
21:04Now the adrenaline carrying you home.
21:12Into the Hammy Run. Three, two, one.
21:18We finish off with that celebration. I want you to celebrate.
21:23Throw the hands up into the air.
21:25Everyone. Three, two, one. Yes. That's it.
21:33Everyone is celebrating the win.
21:40Come on. Three, two, one.
21:46That is Cardio Plus. And you are a winner.
21:58This January 2022, we're releasing the new Kickstart plan.
22:05You can take part in the first week completely free of charge.
22:08This is about doing it with a team that really does care about your outcome.
22:14So come and join us at teambodyproject.com.
22:19Well done.
22:23You know it's the real deal.
22:27It's hard to put the weights down.
22:34Everybody needs a Kristen to hand them some heavy weights in the middle of an intense cardio blast workout.
22:40Yeah. If I wasn't, if I wasn't so tired.
22:48That for me is probably one of my favorite moments in Body Project history.
22:53I'm like, wow, Kristen's going for the weights.
22:56It's such a Daniel move.
23:03It's kind of the sort of thing I'd do to Alex.
23:07It's nice to know that you're not on your own.
23:10Okay.
23:12Let's step this way.
23:13That was just brilliant.
23:19The reality of it is that workout did not require weights.
23:25It required heart, spirit, desire, perseverance, resilience.
23:32It's no weights needed.
23:35And, uh, I'm proud of you.
23:41I'm proud of these fabulous team body projects stalwarts, Tash and Kristen.
23:49I'm even a tiny bit proud of myself for getting through that one.
23:52I'm proud of you.
23:56Nice stretch now.
23:57Let that heart rate keep coming down.
24:01Hold on to the wall or someone else or something else.
24:07Kind of sometimes you can just get your leg up against the wall as well.
24:12Out of 10, how much, how do you rate that workout?
24:1510.
24:15I love it.
24:16Yeah, I love it.
24:17Yeah, I love it.
24:21All these years that have gone by doing workouts and
24:27simplicity with intensity remains the formula.
24:33There's always an inclination in us at Body Project to try and think of
24:37complex moves to keep everybody entertained.
24:40And there is a place for that.
24:42Alex takes that place more than me, but there is definitely a place.
24:45But I definitely feel that where the magic of intensity happens
24:49is when we can just take a simple format, a blast, and we just bring the energy.
24:56And what's beautiful is that workout can be a 3, it can be a 5, it can be whatever you choose it to be.
25:02Let's start with, let's end with a nice star stretch, so really opening the body out.
25:09If your heart rate's still high, keep moving for a little while longer, let it come back down.
25:16That's a big session, that's a beautiful session, and you are a gargantuan winner.
25:23Winner. Come on.
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