09:19down, good. One more, change, one more, double step, out, out, good, keep it going, push,
09:39push. Ready to single? That's it, dig in.
09:49Really step it out, push, out the twist, let's go. Yeah, bring that energy, bring that good
10:06stuff, now sugar and spice, that old thing is nice. Come on, here it goes, this is the
10:15good stuff. Two knees, one, two.
10:30Other side. Good, really feel that hip beginning to open up now. What felt so hard at the start,
10:42it's definitely easier. Good, down.
10:49All right. Just like that. Just like that, arm. One, two, one, two. Okay, now we're going
10:59to drop down into a nice squat and start to pulse. You ready? Here we go, down. A little
11:09deeper. Boom. Two more times. Down. Down. Now, come back up. Four knees. Four, three, two, four
11:26hands. Reaching that bum. Good. Starts. Change. Hamstring. Starts. Feeling that standing leg. Again, other
11:45side. Change. Back into the pulse. Down. Push. Push. That's it. That's a burn. Chest up. You call that change juice.
11:52A little more, come on. Down.
11:59back into the pulse, down, push, push, that's it, that's a burn, chest up, you call that change juice, a little more, come on, down
12:23four knees, four, three
12:25you've got it, start
12:31change
12:35hamstring
12:39spot pulse
12:47focus, focus
12:52fabulous, I'm going to hold on to my weights, let's do some ab work, bring the hands here, you ready, off we go
13:05stay strong, stay focused, work me through those abs, yeah
13:16now, double trivolta, go, one, two
13:33good, concentrating on those obliques
13:37nosequently, singly
13:44now
13:45now
13:46baby
13:47strike up close
13:48other side
13:49oh
13:50oh
13:51oh
13:52oh
13:52lies on you
13:55uh huh
13:57Single.
14:05Bring those hands up to your ears.
14:07One, two, close down and lift.
14:10And again.
14:14And two more.
14:21Now bring that knee to the elbow.
14:23Four each side.
14:24Five, four, three, two, change.
14:32And again.
14:40Ready to hear about from the beginning?
14:41Let's do one, two, good.
14:54Let me come here close now.
14:57Baby's trying to pose as one comes.
15:04So good for your blinks.
15:07Single.
15:16Change it up.
15:17One, two, close down.
15:25Three more times.
15:33Heads up.
15:34Go.
15:35One, two.
15:37Come on.
15:38Really pull it up and feel that crunch.
15:41Bend up.
15:42Yeah.
15:43Two more.
15:44Come on in.
15:45Four.
15:46Four.
15:47Four.
15:48Three.
15:49Two.
15:50Change.
15:51Well done.
15:52He's still got it.
15:53The bolster.
15:54All right.
15:55A little bit more.
15:56Double.
15:57Other side.
15:58One, two, three.
15:59One, two, three.
16:00One, two, three.
16:01Change.
16:02Well done.
16:03He's still got it.
16:04The bolster.
16:05All right.
16:06A little bit more.
16:07Double.
16:08Other side.
16:09On your feet.
16:10I run a little bit more.
16:16Double.
16:17Other side.
16:26Well done.
16:27Breathe.
16:30Here we go.
16:31Here's a few hamstrings.
16:33This is it now, isn't it?
16:34This is the last one.
16:36Core strong.
16:37Everything you've got, this is the time to give it.
16:43Other side.
16:50The choice is yours.
16:51You can have your weights or you can have without.
16:54We're going to go to a squat and celebration.
16:56Right hand, left hand vote.
16:58Ready?
16:59Let's do it.
17:00Fire up.
17:01Big energy.
17:08Core tight.
17:09Engage.
17:10And win.
17:11Okay.
17:13Some skaters coming up.
17:15Push.
17:16Push.
17:17Good.
17:18Your pace.
17:19Pause button's always there.
17:28Double punches.
17:30With us, go.
17:35Maximum power.
17:38Not a push.
17:39It's a double punch.
17:44Last one.
17:45Back to hamstrings.
17:46Go.
17:49Here we go.
17:53Change.
17:55Now we're working.
17:57Now we know.
17:59Now we know what we're making.
18:00Squat.
18:01Arms.
18:02Down.
18:03Lift.
18:04Lift.
18:05Up.
18:06Up.
18:07Up.
18:08Make them all count.
18:09Make them all count.
18:16Stoches.
18:20So we're going to do the double punches.
18:22Single punches, half time.
18:24And then we're just going to wrap it in home.
18:28All the way home.
18:29It's going to feel like a long time.
18:30Double it up.
18:32Let's go.
18:33Come on.
18:34Woo.
18:40Here we go.
18:41Maximum energy.
18:48Straight.
18:49Half time.
18:50Here's your half time.
18:51And then we're going to take it to double time.
18:52You sure?
18:53Go.
18:54Let's go.
18:55Your feet though.
18:56Five.
18:57Five.
18:58Push.
18:59Push.
19:00Feels long, doesn't it?
19:01You've got it.
19:02You can do it.
19:03You're winning.
19:04You've got it.
19:05You're winning.
19:06Let's go.
19:07Let's go.
19:08Your feet though.
19:09Five.
19:11Five.
19:12Push.
19:13Push.
19:15Push.
19:16Feels long, doesn't it?
19:17You've got it.
19:18Move it to yourself.
19:19You've got it.
19:20You can do it.
19:22You're winning.
19:26Prove it to yourself. You've got it. You can do it. You're winning. You're a winner.
19:36Come on. You did it. We did it.
19:44Well done. Amazing job. How are you feeling?
19:48Pretty good. Amazing in fact.
19:50Did you give me a little scoop? Why not?
19:53Back to where we were. That's it. Good.
19:56Let your body cool down nice and slowly.
20:02Job done.
20:04So big, too. Feel big.
20:09And you know, what today really teaches us?
20:13Hold it here.
20:15Because we didn't invent exercise in the 21st century.
20:19Exercise is moving. We've been doing that since the dawn of time.
20:23And it's a joy. And it's a pleasure. And it's what our wonderful bodies need.
20:29And that's all we did today. We've moved these tremendous bodies and our bodies will thank us for it.
20:37Of course it.
20:38Thank you for it.
20:39Yeah.
20:40Let us know how you found the workout in the comments. We love to hear from you.
20:44Hopefully that heart rate has come down a bit. Don't want to kind of boogie though, hey?
20:51I'm just fine. Good.
20:55Great effort today.
20:58Next time you do this workout, remember that last one. That's the one, isn't it?
21:02Oh, yeah.
21:03That's the one you can give in.
21:05It was an absolutely tremendous workout.
21:09Covered all areas.
21:10I loved every second of it. It was a pleasure to move. It really was.
21:15And that's underestimated in its importance, I think. Often.
21:22Oh, yeah.
21:23You know?
21:24And we go away, we feel good. You go away, you feel good.
21:30About the win that you've got.
21:31Big stretch.
21:33It's locked in.
21:35Slowly down. Breathe.
21:37Nobody can take this victory from you now. It's yours. It's carved in stone. It's permanent. It's there. The results are yours. You've earned them.
21:50We're all back up.
21:52You're a winner.
21:54Well done.
21:55And you've won.
21:56Awesome.
21:57Come on. Great job.
22:07No, it fills me up. It's out of control.
22:13Oh, baby, I love the rush. It overflows. It's out of control.
22:19It's out of control. It's in stone. It's in stone. It fills me up. It's out of control. It's out of control.
22:28Oh, baby, I love the rush. Come on.
22:31Yeah.
22:32It's out of control. Out of control. I'm in love.
