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00:00Today's workout is low impact but high intensity. It's safe on the joints, great for the heart
00:07and lungs, and a good solid calorie burn. We hope you enjoy it. Have fun. Welcome to
00:14Turbo 20s. Knees up into the hands. How are you going Tash? Good thanks Daniel. You feeling
00:17good? How are you feeling? I'm feeling all right. I'm feeling ready for this. We've got
00:20low impact, high intensity. We're going to both do low impact today. I think it's quite
00:25nice because often we've got one doing the high impact. We could call that showing off.
00:30But today we're going to do low impact only. You know, I don't do high impact anymore. You don't?
00:36Hamstrings? No, I don't. I don't do it anymore. Whereas I normally do high impact. Yeah, you
00:39normally do and Alex normally does high impact. I don't and that's a practical thing. My knees can't
00:44take it. My knees and my joints just aren't good enough. So I've kind of opened up here. So I've
00:50had to concede. But you know, we're going to show today that you can still get a great workout
00:56without having to go high impact. And this workout is just for us low impactors. No high impactors
01:03invited. Isn't that nice? Feeling like I'm being left out now. Well, you're a high impactor and you're
01:09invited. I'll enjoy this. Everyone's invited. I'll enjoy this. Everyone's invited, but
01:16you can't. There will be people taking part, dip and reach, who watch it being done in low impact.
01:23And they're going to do it high impact, aren't they? Yeah, they definitely will be. And we know who you
01:27are. We know who you are. Mrs. Bartley being one of them. But there's plenty of others that are going
01:36to be doing the same. But this is our party. Three, two, one. Okay, so it's all cardio. It's 20
01:46second bursts and it's called turbo twenties. Four exercises in a row, then a completely a 20 second
01:55rest. No rest between the four exercises. Have we got that? Once that clock starts, we go. We go.
02:06It doesn't stop. We're going to start with low box steps. All right. Three. So we come low. Two,
02:12one. Here we go. So 20 seconds. As fast as you can go. Keeping that core nice and tight. And from here,
02:19we move into half stars. Should we do the right side? Sounds good. You'll get the picture. You can
02:25slow down if you want to. So we're going pretty quick here. Yeah. But you don't have to go as fast
02:30as us. Into the half stars in three, two, one. Here we go. So just one side there. So you feel that
02:39intensity building up. And from here, we go 20 seconds of straight punches. Okay. Now these straight
02:44punches, they've got to be full power. Everything we do today is at our maximum intensity. That's why
02:51it's called a turbo 20. Three, two, one. Here we go. So full power. Absolutely fire them out. And then
02:59we're doing half stars on the other side. Come on. Power, power, power. You've got to really fire it up
03:07now. Determination and drive. Push, push. You've got it. Three, two, one. Here we go. Other side now.
03:16Push. Working through. Stay the pace. Come on. Your speed. Your best speed. What have you got? What have you got?
03:31Three, two, one. Wow. It's tough. Yeah. It's tough. Now, you can pause at any time. I'm not going to use that
03:43language as much today because we're really looking at low impact, high intensity, but you know that.
03:49Take that as a given. I want your personal best. We've got running punches. Three, two, one. No,
03:56sorry. That's band. Band today. You're bringing in contraband moves. Then we've got half scotties.
04:05Okay. Which is like the half star. Difference being it's a scotty. Three, two, one. Here we go.
04:16There we go. And then uppercuts from this. Okay. Your best speed remember. So you might be half our
04:22speed or double it. It doesn't matter. But that intensity's got to feel high. Dig, dig into the
04:30uppercuts next. Three, two, one. Here we go. It's a real power now. And then we go the other side.
04:39Work it through. Work it through. Work it through. Push. Push. Push. Push. Come on. Come on.
04:49Three, two, one. Here we go. Oops. Just carry on doing that. Whatever that is.
05:00You've got it. He's changing too fast. Yeah, they are. Turbo twenties.
05:08Three, two, one. It's good. I just want to keep going. You sound surprised. Hook and knee left.
05:2620 seconds. It's good. Good for you. Three, two, one. Here we go.
05:35And then we go straight on. No, we don't. Yeah, let's go straight to the other side actually.
05:44I changed my mind there. I'm struggling now. Come on. It's your best. We are going fast.
05:52Three, two, one. But that's because how we're styling this is a level three to four.
06:01And then we've got low side steps. So we come into that squat pulse position and we pop out the right leg.
06:10Three, two, one. Here we go. Feel the burn. Feel the burn.
06:23Push. Push. Push. Push. Push. Come on. Come on. Come on.
06:32Three, two, one. Here we go. Change sides. Quick change there. Always a quick change.
06:43Stay the pace.
06:46Come on. Core strong. Shoulders proud.
06:50Push. Push. Three, two, one. Still good. Still good.
07:02The sequel. Good. First one. Still good. Second one. Touch and raise next.
07:07Okay. Still good? Still good. Yep. Still as good as it was.
07:12Three, two, one. Here we go. So you can touch like Tash or you can halfway house like me.
07:19We're going to high knee runs after this. Shoulders stay proud there, Tash. Don't worry about touching
07:25the floor. Just worry about keeping that form. I'm limiting my range so I can maximise my engagement.
07:33Three, two, one. So high knee runs. As fast as you can do that. And then we're going to hack squats.
07:41You know what one of them is? Yep. Push. Push. Push. Push.
07:50Dig. Dig. Dig. Three, two, one.
07:55And then from this, hamstring punches. That's the one where you heal yourself in the bottom
08:09and throw a punch. Three, two, one. Here we go. Actually I can do it the other way.
08:16One, two, one. Fast as you can now. So we'll generate the power on the punch touch. Really fire it up.
08:32Three, two, one.
08:37Pretty relentless. Yes. Okay. It goes quick though doesn't it? Absolutely.
08:41So now we've got a five level core one. Starting with standing crunches which will be here. Okay.
08:52Less cardio this more core. Still a bit of both. Like it. Three, two, one. So really engage
09:00the abs on this. Sucking the belly button in. From this we go left side oblique crunch. Okay. 20 seconds.
09:09Three, two, one. Here. 20 seconds here now. Keep working it through and then we change over to the right.
09:29Three, two, one. Here we go. Good work. Stay the pace.
09:48Put your heart into it now. Three, two, one. It's a cross body row crunch. Hang on. I got that.
09:56It's here. Here. Start that clock again. So 20 seconds. I messed that up in my touch. Is that alright?
10:04Fine with me. Still good? You're the boss. Still good? Still good. I am not the boss.
10:10The boss is Bruce Springsteen I think apparently. That's his nickname isn't it? Yeah.
10:16You're a Bruce fan? Two, one. Maybe old Bruce.
10:19Can't say I am particularly. I don't really know enough about it. I know that's his name.
10:31Come on. Almost there now. Feel that core sucking in. Three, two, one.
10:38For me, the boss is David Bowie. That's the boss. You know, the music is Bowie.
10:44I thought you were going to say your wife. Yes, my wife is the boss at Team Body Project.
10:49Yes. But she's not Bruce Springsteen's boss.
10:53Back to the start. Yeah. As they say. That was really good.
10:57Was it? Yes. And you're still getting the... I'm liking your good reviews today. Sorry.
11:03No, I am. I'm liking them. Don't be sorry. It's um, your heart rate's still up. Yeah.
11:09It's um, really high, you know, high repetition. Good. Still good.
11:15I've got a quite different word, don't I? No, no. I like good. Good is a good word. No.
11:19Good. We ready? Yep. Starting again. We do. Alex was just telling us to wind the on then.
11:24We were buying some time, weren't we? Three, two, one. Low box steps. 20 seconds now.
11:31Actually, I'm going to push off the left, but you can push off either one.
11:34So as low as you can, as fast as you can. Your best. How long has it gone in total, Alex?
11:44About 12. Okay. You feel like longer. Three, two, one. Half stars on the right.
11:52And then straight punches. Remember the speed and power is your decision today.
11:57Oh, I'm dripping. Hydrate when you need to. Do pause if you have to. Do your best to push it to
12:06your personal limit today. Three, two, one. Here we go. Power now. Come on. Come on, Tash. Come on,
12:12everybody. Let's go. Let's go. I love a straight punch. Straight down the pipe. Down the line. Come on.
12:20Come on. It's all body changing stuff, this. Change juice flowing through the body. Three, two, one.
12:27Here we go. Other side now. Getting that energy, adrenaline flowing through your veins. Your speed.
12:35Your pace. Because I'm going quick. This is as quick as I can go. Bringing a bit of authenticity here today.
12:44Taking it to my personal best. Three, two, one.
12:53Was that magnificent? Yes, that's better. That's a good word. Better. Could do better.
13:02Nice. Running punches next. Are we ready? Yep. I don't know. I'm waiting for that clock. Three,
13:08two. I'm getting battered here. One. Let's go. Into the half scotties from these. The heat's not helping,
13:15either. The heat's not helping, no. But let's keep pushing now.
13:24Stay the pace. Stay the pace. Stay the pace. Three, two, one. Half scotties now. Let's go.
13:31So that one side getting worked hard. And then we go into the uppercuts next.
13:42Really got to generate the energy from them. Your personal best. I say it a thousand times. Three,
13:49two, one. Don't compare to me and Tash. Positively, negatively, in any way. Just do your thing. I support your
13:59thing. I look at someone's individual capacity. Where are they taking it? Where are you taking it?
14:07How far along your line are you? Three, two, one. That's what today's about. It's about your line.
14:14Finding the end of your line. Where you push out of that comfort area and into that new zone where we
14:21find the elusive, the famous, the infamous, the magnificent change juice. Three, two, one.
14:32The good change juice. Yes. Hook and knees next. Yes. That's the noise. Do that one again. That's the noise.
14:43Are we ready? Three, two, one. You did that like. Do that again. On cue. Like I do it all the time.
14:57Play it again, Sam. Let's push on now. Come on. Dig in deep.
15:03Up. Working hard. Straight over to the other side. In three, two, one. Here we go.
15:13Who said low impact cannot be challenging? Who said low impact cannot get the most from our bodies?
15:22Whoever said it, it wasn't me. Because I know and I feel. Three, two, one. Low to the side. Here we go.
15:31Sitting as low on that left leg as you can. Popping that right leg out. In and out. Imagine you're
15:42stood on the equator. Southern, northern, southern, northern, southern, northern. Three. Does that make
15:48sense to you? It does. Two. That'd be fun, wouldn't it? Imagine doing this on the equator.
15:54Half of your workout in the southern hemisphere and half in the northern hemisphere.
15:59Yeah. Where can you do that? Is there any way you can actually do that? There must be.
16:05There has to be, wouldn't it? Yeah. It has to be. Three, two, one. Morning workout in the northern hemisphere.
16:14Southern workout. Exactly. After we work out in the southern. Yeah. Yeah. Yeah. Yeah. Where can we do that?
16:20Tell us. Comment. Touch and raise next. Wow. Three, two, one. Digging deep into that reserve now,
16:33feeling the heat, the pain. I like to think about the difference. The pain gives me a message,
16:40the good pain. Yeah. That we're feeling. It sends me a message and that message is congratulations.
16:47Your body's changing. High knee run. Three, two, one. Here we go. Fast as you can. There's the message.
16:54Listen to it. It's a positive message. This pain is good. This pain is improving. This pain
17:02is progressing. This pain is doing everything that you want it to do. So push into it. Three, two, one.
17:11Push into these hack squats. This is a power move. Generating that power into the hamstring punches. Next.
17:20Hey. Push. Dig. Work. Fire. Three, two, one. Hamstrings now. Fast to cantar. Core strong and really throw the shots.
17:38Hard. Come on. Come on. I'm losing my timing. I'm losing my coordination.
17:46Yeah. Three, two, one. The other. Yeah. Exactly. Oh.
17:55I need some water in a second. Standing crunches next. Hey. And then that's two rounds down.
18:03That's one quick.
18:04Three, two, one. So core now. Really using that core.
18:16Work it through.
18:20Dig.
18:27Three, two, one.
18:29Oblique on the left now. So you can go quick or slow and controlled. Both are good.
18:37Working now. Working through.
18:42Getting everything done here today.
18:45Hey. Hey. Come on.
18:50Three, two, one. Other side. Do you reckon that was a bit long that one?
18:53Maybe that was an Alex time.
18:59And then we've got the crossbody rows after this. I kind of forget how to do that until I'm doing it.
19:03Yeah. Do you know what I mean?
19:04Yeah.
19:05Three, two, one. So we're here, here, like this. That's it. So you're kind of drawing something
19:13across your body there. And feeling that core working as you're doing so.
19:18Keep pushing. Keep digging.
19:26Three, two, one.
19:31Almost got round two done now. Feel good. Like a little surprise for round three.
19:38Always a surprise.
19:41It's a surprise. Always a surprise. Always.
19:44Who doesn't like a surprise? Body Project members, that's who.
19:47Yeah. A Daniel surprise.
19:49Three, two, one. If you'd like to take part with us in more workouts just like this one,
19:56come and join us at teambodyproject.com. Let's get back to it.
20:01Do you remember that lovely little break that we enjoyed? We had a chat. You could tell me how well
20:09I was doing, how good things were. Yeah, that's going.
20:13Okay.
20:16But you can pause whenever you need to. With my calculations, this is about, probably about five
20:23and a half, six, seven minutes of continuous work. Okay.
20:27So we can tolerate that. Yeah.
20:29We can push that. Yeah.
20:32I might not be speaking much from now on.
20:35Are you ready for it? No stops.
20:37No stops. Unless you need one. Okay.
20:39Take one if you need one. Slow down if you have to. Personal best.
20:44Big effort now. This is our Everest. All right.
20:46Are you ready? I'm not. Three, two, low box steps. One. Here we go. This is the first.
20:54Every step taking us forwards. That's fast Tash. Remember, we haven't got any stops now.
21:01Maybe you can go a bit quicker. Go at your speed. Ignore me. Go at your speed.
21:11Three, two, one. Half stars now. Let's go.
21:16And then we go to the straight punches. We haven't got that respite. Okay.
21:24Psychologically tough, isn't it that? Yeah.
21:27I think because you've had it, you're thinking you're working towards that rest.
21:30Yeah. Yeah. You're not. Three, two, one. Here we go.
21:35So you can still take the break if you want. I mean, I don't mind, but
21:41I'll be honest, I have taken a little bit off of my intensity because I know what's coming.
21:46But that's up to you. It's all down to you. Half stars next on the side. Three, two,
21:54one. Here we go.
21:57And then we go straight into the running punches.
22:08Keep pushing. Turbo 20s. Come on. Look at how much you've done. Three, two,
22:15one. Here we go. Look at what you're achieving right now. Already this workout is a huge achievement.
22:23Every moment now is making that achievement even bigger. Where are you pushing?
22:28Where can you take it? Out of your comfort zone. Half scotties. Three, two, one. Here we go.
22:39And we go into the uppercuts after that.
22:43Climbing that mountain. We are climbing it. Just keep focusing on the next step and worry about anything
22:51except the next move. The next moment. Three, two, one. Here we go. Push. Push. Come on. Push.
23:03We got it. We got it. Onto the other side next.
23:07Next. Three, two, one. Here we go.
23:28And after this, straight into the hook and knee. Hook and knee next. Left side. It doesn't matter really.
23:35We're just going to change it. We're just going to change it up anyway.
23:42Three, two, one.
23:49Wow. Just dig now.
23:57Come on. Come on.
23:59One, two, three, two, one. Other side.
24:09And into them steps.
24:21Three, two, one. There we go.
24:26Ah. I am regretting this a little bit.
24:32This really hurts now. Come on. Come on.
24:42Three, two, one.
24:45One.
24:50Touch and raise next.
24:56Dig. Come on. Dig into it. Push into it.
25:02Three, two, one.
25:04Push. Push. Push. Push.
25:19Core strong. Focus. Focus.
25:22Three, two, one.
25:25One.
25:28Pack squats next.
25:42Three, two, one.
25:45One, two, three, two, one.
25:56Hamstring punches next.
25:59We're just digging in now.
26:02Three, two, one.
26:05This one's a mess.
26:13Everything's a mess now though. It's carnage.
26:17Turbo 20s and your instructors can't talk.
26:20It's good.
26:24Two, one. Standing crunches.
26:29This is hard. I've got to stop saying it.
26:31This is great.
26:32This is good.
26:33It's good.
26:34It's all over.
26:36Soon. Soon.
26:39Soon.
26:41Soon.
26:42Three, two, one.
26:46Wow.
26:49Oblique left.
26:55Come on.
26:56This feels good now.
26:57I can feel the, I can see the ticker tape.
27:01Three, two, one.
27:04It's not quite there.
27:06I can see it.
27:07I can sense victory.
27:09You sensing victory?
27:10I'm sensing it.
27:12I'm looking for it.
27:18Hey, three, two, one.
27:22Every time I kind of forget where I am with this one.
27:26So pull it across.
27:28Pull it across.
27:32And we're going to finish with 30 seconds of straight punches.
27:34Okay.
27:34Just because I like to finish on a bombastic.
27:40Work, exercise.
27:41Three, two, one.
27:43Other side.
27:45Why is it that every time with this move, I kind of forget?
27:48You're doing it fine.
27:49One, two, one.
27:53Come on.
27:54Come on.
27:56You can.
27:57Three, two, one.
28:02We are battered here.
28:03Come on.
28:0330 seconds.
28:04As fast and hard as you can now.
28:05Come on.
28:06This is it.
28:10This is it.
28:11Turbo 20s.
28:12Team body project.
28:14Low impact.
28:15High intensity.
28:18Come on.
28:25Come on.
28:26Work, work, work.
28:30Come on.
28:31Three, two.
28:36Great job, Tash.
28:40Whoa.
28:42That is the real deal.
28:45Absolutely.
28:51Wow.
28:52Let's get a little water, guys.
28:53Keep moving.
28:54Keep moving.
28:55Keep moving.
28:55Keep moving.
28:55I was really, psychologically, having to ignore how much was coming then.
29:06Just focusing in.
29:07What you were doing.
29:08Yeah.
29:08On the moment.
29:09Yeah.
29:10You can't look too far ahead, I don't think.
29:12You've just got to concentrate on the exercise that's got to be.
29:16It gets you.
29:17But isn't that life?
29:18Just focus on the now.
29:19Yeah.
29:20Okay.
29:22Quad stretch.
29:22I enjoyed it.
29:24Did you enjoy it?
29:25I loved it.
29:25I loved it.
29:26It was better than good.
29:27You were good fun today, Tash.
29:29You brought your A-game.
29:30Did I?
29:31Yeah.
29:33You always bring your A-game, don't you?
29:35Thanks, aren't you?
29:35Yeah.
29:36I don't.
29:36I hope so.
29:37You always do.
29:39You're in the mold of Alex.
29:42Bring your A-game every day.
29:43I've been taught well.
29:44You've been taught well.
29:45That's what I'm comfortable in my B-game.
29:47I've done my A-game today, could I?
29:51Yeah, it was an A-game.
29:52Give your A-game.
29:54I'll take it.
29:56A-stone.
29:57Yeah.
29:58Yeah.
29:58You must be the love of my life.
30:01Why not?
30:04A little hamstring stretch here.
30:09No, it was a...
30:11It's nice, isn't it?
30:12And I think probably, hopefully, our team members feel this.
30:15But with a workout like that, it's nice to feel like you're not in it on your own.
30:18Yeah.
30:19And hopefully, you guys feel we're with you in that session.
30:23Because you need that support with a session like that.
30:25You see we're a bit uncoordinated and when you come.
30:29Yeah, but that is fine.
30:30Yeah, go round.
30:31It's all my fault.
30:32Everything's my fault.
30:33Always.
30:33Always my fault.
30:36Don't worry about that.
30:37Let's have a little stretch at the back here.
30:39So kind of this way like this.
30:41That's it.
30:42Back and foot flat as much as you can.
30:44There we go.
30:46Nice stretch from the back.
30:48Core still engaged.
30:49Really feel it pulling across there.
30:51Feels nice.
30:52Changing the legs.
30:55Come across the chest now.
30:58That's great.
31:00Well done team.
31:01That was really tough actually.
31:04Really tough.
31:05I like it.
31:07You can go faster, you can go slower.
31:13Yes, exactly.
31:14You can, dare I say it, make it higher impact.
31:18If you really, really want to.
31:21If you're a little bit loco, why not?
31:23Come down, hang down.
31:27Stay there as long as you want.
31:30Because you're a legend.
31:32And therefore, you deserve it.
31:34What a win.
31:35Let's wait.
31:41Good to know.
31:46Good to know.
31:52I don't know.
31:55Well done.
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