- 6/21/2025
Category
🛠️
LifestyleTranscript
00:00Welcome to Totally Cardio with Kristen, with Tash and with me and today I'm
00:11Daniel by the way. Arms out. It's gonna be a big cardio session today. It's long in
00:20duration and each set is long, 45 seconds at a time. I want you to see that as a
00:25challenge. You don't have to do the whole 45 seconds. Kristen will be doing low
00:32impact, Tash will be doing high impact and I'll be doing low impact. You can
00:37choose whoever you want to move along with. Do it at your own pace, do it in your
00:43own way. Different reach and most importantly of all, enjoy it. Pause
00:49whenever you have to, give it your personal best. That's all that matters.
00:54Your Personal Best. Light punches now. Get that core nice and tight. Breathing
01:05through. Getting the mind ready as well as the body. Both are gonna matter today.
01:11We'll need some resilience and fortitude to get through. Come up to the side, double
01:17step. Keep that core tight. Getting warm. You might want some water. You're probably
01:26gonna need a towel. But most of all, you're gonna need to give your best effort. Your
01:33best. Not my best. Nobody else's best. Just yours. Back into light punches again. Getting
01:42that breathing going. 45 seconds at a time. Let's see what we can do.
01:48Little hamstrings now. Body's feeling quite warm now. I'm feeling prepared. I'm feeling ready.
02:03It's gonna be a big one. It's gonna be a good one.
02:08So we're gonna start with a touch and raise just like that. 45 seconds. We do get a rest.
02:23Let's go. So you only have to raise as far as you wish to. You can touch the floor.
02:38Keep working through now. Cross strong shoulders proud.
02:46Your best. 45 seconds. A long time.
02:56Core engaged.
02:59If you do 30 seconds and then rest, that's fine. It's all winning.
03:02First 45 down. Next up. Staying on the legs. Hacker squat.
03:21Breathe deep. Get ready. Let's go.
03:24Nice turn into the leg. Get the energy going.
03:41All standing today. Nothing on the mat.
03:48Breathing through.
03:54Working through.
04:01Come on.
04:04You got it.
04:17Hey, each set is a challenge.
04:21We're up to it.
04:24Hamstrings. Squat and hamstring.
04:31It's your energy.
04:34Shoulders proud.
04:42Your speed.
04:46Doing your thing.
04:51It's a privilege to move.
04:55We're fortunate to be here.
04:57Together.
05:01Stay with it.
05:07Pushing on.
05:12Course strong.
05:13We're finishing up with what I call a monkey squat.
05:21I know.
05:22Sit.
05:25And up.
05:32Keeping that tension on our legs.
05:34Beautifully strengthening the lower body today with this first set.
05:40Keep that core tight.
06:00Almost there.
06:02Filling up now.
06:03Good news is that's the first super set done.
06:14Bad news is we've got another one.
06:19Touch and raise.
06:21Let's go.
06:28Strength.
06:28Really sit in.
06:31Imagine a seat behind you.
06:42You press play on this workout.
06:44You've already qualified yourself.
06:47You know that you're made of the right stuff.
06:50You saw it was 45 minutes.
06:53You saw it was cardio.
06:55Yet here you stand.
07:01Stay strong.
07:02Stay strong.
07:12Okay.
07:16Rocking it.
07:17Rolling it.
07:18Grooving it.
07:27Go as low as you want.
07:28And as high as you want.
07:32Just keep moving.
07:34And grooving.
07:39Come on.
07:43That's how we do it.
07:45That body project.
07:46Big sets.
07:50Big sets.
07:51Big heart need.
07:57Keep pushing.
08:04Almost there.
08:06Sweat dripping off.
08:08It's early days.
08:09Keep your breath back.
08:18Squatting hands.
08:21We're all winning.
08:28This is the one with stand tall.
08:29Your feet.
08:37Shoulders proud.
08:39Caught tight.
08:41Whipping that hamstring up.
08:44Giving yourself a kick up the bum.
08:47A good one.
08:47Keep pushing.
09:02Stay proud.
09:05Chest out.
09:06Looking ahead.
09:08Or up.
09:08Last one of these.
09:17Then the legs are burnt out.
09:32This is cardio now.
09:33Don't have to hit the mat.
09:36You don't have to go high.
09:39We've got to move our magnificent bodies.
09:45There we go.
09:52Keep pushing.
09:56Almost there.
09:57Core's going to be strong.
10:08Double jab.
10:09Cross.
10:11Get yourselves into position.
10:17Left foot forwards.
10:18Ready.
10:19Let's go.
10:24Core strong.
10:28Every punch counts.
10:30Every moment counts.
10:34Heart rate highs in.
10:36Heat pumping.
10:38Body solid.
10:41Mind unbreakable.
10:46Spirit.
10:47Soaring.
10:52Keep them coming.
10:57Bringing it.
10:59Bringing it.
11:00Bringing it.
11:10It's early days.
11:11The sweat's dripping.
11:13The heart rate's high.
11:15It's a journey this workout.
11:17We're going to travel through it together.
11:20We're going to win.
11:21Together.
11:23Switching up.
11:29Come on.
11:32Here we go.
11:39Bring it.
11:39Every punch matters.
11:46Everyone.
11:50Every movement matters.
11:52Focus.
11:54Drive.
11:56Hey.
11:58Remember to breathe.
12:00Keeping that core strong.
12:01Give me callin' up to you.
12:04Show that I can't lose.
12:06Baby I am all.
12:08Make me hear me fall.
12:18That was wasted energy.
12:20Hook a knee.
12:24Crisp.
12:25And sharp.
12:30Use that core to drive the knee up.
12:35Make every movement matter.
12:37Because it does.
12:41I'd rather you were sharp with every movement and you rested.
12:45I'm dripping with sweat.
12:54Need a towel in a second.
13:03I'm desperately looking around.
13:07Oh.
13:10There's no towel coming.
13:11Just bite the please.
13:16Straight punches.
13:18Let's go.
13:19Your speed now.
13:21Core strong.
13:27This is tough.
13:28The power is up to you.
13:30You can be light and loose.
13:32You can be fast and heavy.
13:35It doesn't matter.
13:37Keep pushing.
13:37Keep punching.
13:38If you can.
13:42You need to pause.
13:43Do that too.
13:45Come back when you're ready.
13:46Let's just get the finish line.
13:48Together.
13:49Let's go.
13:57Push, push, push, push, push, push, push, push.
14:07Hey.
14:11Hi.
14:13Oh.
14:13Double jab.
14:20Cross.
14:24Let's go.
14:32Keep working through.
14:35Keep digging.
14:37Come on.
14:38Let them cross.
14:42Travel onwards and upwards.
14:46Big session.
14:49Remember that.
14:51Already tough.
14:52And you're tough.
14:54You're strong.
14:58Come on.
14:58Almost there.
15:12You know, 30 seconds is a physical battle.
15:1545 is a mental one.
15:21We've built everything.
15:23Body, mind, spirit.
15:25Come on.
15:28It's all that I can do.
15:30Fire them out.
15:34Keep winning.
15:40Come on.
15:43Push, push, push, push, push.
15:51Show me those punches.
15:52There is the power, the desire.
16:01Almost there.
16:17Almost there.
16:18Hook and knee.
16:26Use that core.
16:31Power.
16:33Drive.
16:35Here we go.
16:39Drive it up now.
16:43Feel it.
16:48If you could only look at me, you know how I feel, know how I feel, know how I feel.
16:53Keep pushing.
16:54Oh, see how much I want it, see how bad I need it, see how bad I need it, you've got to look into my eyes.
17:02All boxing here, obviously.
17:04How much I want it, that's how bad I need it, you've got to look into my eyes.
17:10You went quick.
17:17Straight punches.
17:20Your best.
17:22Come on, bring this now.
17:24Show us.
17:26Get that core strong.
17:28Here comes the progress.
17:30Here comes the waterfalls of progress.
17:33The change juice flowing from your fingertips to your toes and everywhere between arms and legs,
17:41core, chest, back.
17:45It's all getting change juiced.
17:49It's all getting energised.
17:54Progress is coming.
17:55Throw into the pain now.
17:59It's okay.
18:00You're stronger than it.
18:04Glide through it.
18:06Take it.
18:07You're bringing it.
18:08It's yours.
18:09You own it.
18:11Every movement.
18:15Seal jacks.
18:20Breathe.
18:21It's relentless pace.
18:22Old school.
18:23Let's go.
18:31Nice work.
18:34Sucking the belly button in.
18:35Squeeze the glutes.
18:36Zip up the pelvic floor.
18:39We want more.
18:42Suck it in.
18:44Fire in your belly.
18:51Stronger than the pain.
18:52Ready for the gain.
18:53Here we go.
18:58Always pause and march if you need to.
19:01Don't mind.
19:03Stay.
19:07That finish line we want, however we get there,
19:09to come back tomorrow.
19:15Scotty's.
19:25Let's go.
19:25Focus in.
19:31Come low.
19:35Come high.
19:39You can march.
19:39It all works.
19:42It all works.
19:47Breathe.
19:49Remember.
19:51Why you started this today.
19:54What you're working for.
19:56Your dreams.
19:57And who you are today.
20:01Do it for you.
20:10Ah.
20:12Standing climbers.
20:14This bit's hard on Tash with the high impact.
20:16Driving through.
20:23Big energy.
20:24Every pull.
20:27Ascending.
20:30Climbing.
20:33Grabbing on.
20:34One.
20:39Every one matters.
20:43Every moment.
20:53Strong.
20:53One.
21:08Box steps.
21:11Let's go.
21:17You can go low.
21:19You can stay high.
21:20Just stepping out.
21:21Doesn't matter.
21:24There's the finish line.
21:26Let's go to it.
21:29Feeling good.
21:41Change legs.
21:53But I need it.
21:55You've got to look into my eyes.
22:01Seal jacks.
22:03You feeling good?
22:03Yeah.
22:05We're over halfway I think.
22:07Or thereabouts.
22:09Something like that.
22:11Let's go.
22:12The rest are short.
22:19The work is long.
22:23You can adjust that.
22:25You can take it for 30 seconds each set.
22:27Just go.
22:32Just do it.
22:35Push.
22:36Push.
22:38Strong.
22:39Determined.
22:39Desiring.
22:43Determination.
22:44Engage that chest.
22:54The core.
22:55The sets are long.
23:01But they come.
23:03And they go.
23:05And we succeed.
23:08Every time.
23:09One step at a time.
23:14And you're feeling this through the glutes.
23:23The core.
23:25The shoulders.
23:25Zipping up.
23:39Every story has a beginning.
23:40A middle and an end.
23:42We're in the middle.
23:45I think it's the hardest bit.
23:56We lack the freshness of the beginning.
23:58Or the finish line at the end.
24:00So what we need is resolve.
24:04Let's keep climbing.
24:09Of course when the middle ends and the end begins.
24:12Who knows.
24:14But it's coming I think.
24:16Keep working until then.
24:19That finish line.
24:20And enjoy the moment.
24:25Because this is a good moment.
24:27Because you're moving.
24:30You're living.
24:32Engage.
24:35Come on.
24:43Push.
24:43Push.
24:44Push.
24:44Push.
24:45Into the box steps.
24:54This is the moment before it comes up again.
24:57Let's go.
25:04After this one.
25:07I'm putting a little sauce on the workout.
25:09A little salt and pepper.
25:11A few spices.
25:15Because Kristen thinks that's exactly what we needed to do.
25:18She's like.
25:18Didn't you flavour this already?
25:22Oh no.
25:24It's all going to be fun.
25:26Change legs.
25:27Who got me?
25:34Push.
25:40Come on.
25:45Knee repeaters.
25:48So we can be low.
25:50Or high.
25:51Core strong.
25:52This is big.
25:53This is tough.
25:54This is you.
25:55Come on.
25:57There we go.
26:02This is the beginning now.
26:03Of the end.
26:06We're taking it home.
26:07In a big way.
26:09Come on.
26:10Push.
26:11Push.
26:11We can bring the knee.
26:15Or we can step.
26:18It's all fire.
26:20It's all light.
26:22Come on.
26:25Drive.
26:27Drive.
26:33Here we go.
26:36Here we go.
26:41Other leg.
26:56Big energy.
26:58Push.
26:59Push.
27:08Stay the pace.
27:09Almost there.
27:22Almost there.
27:23Almost there.
27:24When we touch the midnight.
27:33When we touch the midnight.
27:36That one feels long. I'm sure it's 45 seconds. Alternating obliques. You've got this far.
27:59Punching the obliques up. Strength. Determination coming. Through you. Progress. And breathe. Keep it going. Keep driving.
28:29You know, everybody says to me, I don't like the 45 seconds. I like the 30 seconds. I know.
28:50But it's for a reason. Here we go. Engage the core here. Really important.
28:59It goes on for exactly 15 seconds longer than it feels like it should. That's okay. Out of your comfort zone.
29:21As long as you're in control. As long as you're choosing. It's a great place to be. Embrace it.
29:32Are you out there now? Feel good.
29:34No need to associate that discomfort out of the bubble with a bad thing. It's a good thing.
29:46Take that mind into this. Because here we need it. This is good. This is fun.
29:58This is what our body needs. This is what our body loves. Keep it going.
30:07Craves it. Asks for it. Loves it. Take it. It's yours.
30:28That's how winning was done
30:43None for me
30:51Push, push, push, sucking it
30:58Feel that standing leg, feel that change juice, feel that burn, embrace, enjoy
31:11Fine-tuning your magnificent body
31:23Taking the best and making it the best it can be
31:28There's no finer day than the one we're in
31:39There's no better moment than the one we've got
31:43No better chance for an oblique crunch than now, let's go
31:47The barriers in our way are simply there for us to climb over them
32:02And here we climb
32:06Striding forwards
32:09Beyond the obstacles
32:11Into our potential
32:14Going on
32:17Moving on
32:17Keep pushing
32:23Keep pushing
32:25Keep winning
32:37You okay?
32:39Thank you
32:39Thank you
32:48Of course they gave me the high five before they knew what the finale was
32:50That position again, the shoulders have got to be proud, look straight ahead
33:13Draw your shoulders back
33:16Eyes up
33:19Eyes up
33:23Right here
33:24This is how you should feel
33:25Empowered
33:31Four of my favourites
33:32Starting with a touch and raise
33:34And by favourites I mean hardest
33:37We got this for the finale
33:39Let's bring it
33:44Now you can double time now
33:46But you don't have to
33:49I'm going to double time
33:53Or you can double depth
33:57Doesn't matter
33:58Just keep that heart rate high
34:00I can tell you now
34:01We're sailing into port
34:06It's there
34:07I can see it
34:08We've got the wind on our backs
34:10And the sun in our face
34:13Here we go
34:13Double jab cross
34:32About halfway through
34:35Switch it up
34:36About halfway, doesn't matter really
34:38Positions
34:46Here we go
34:54Flowing through
34:56Loving every moment
34:57Okay
35:06Let's change
35:09Don't worry
35:09If that can confuse you
35:16Keep it going now
35:17Your thing
35:22Push
35:22Push
35:23Pulling up to you
35:24There's nothing I can't do
35:26But baby I am falling
35:28And it's time to hear me grow
35:37Seal jacks
35:42This is one where we stand proud
35:43That's why I've chosen this one
35:46Looking ahead
35:48Eyes up
35:50Shoulders back
35:51Core tight
35:54Fire
35:57This is your position of strength
36:00Like a rock
36:01Immoveable
36:08Work
36:09Work
36:09Work
36:10Work
36:15Breathe
36:16Breathe
36:21Do you hear that music?
36:27What does that music mean?
36:30Knee repeaters
36:32We're almost there
36:35You can try and drive up if you didn't before
36:38Breathe through
36:40Cardio
36:42The real deal
36:43The movement we need
36:48The movement we need
36:50The movement we want
36:51The movement we're doing
36:54Let's give it the switch
36:59Stay with it
37:01Stay with it
37:02Push
37:08Push
37:09Push
37:10Come on
37:15Drive
37:15Five
37:21This is it now
37:22The last one
37:24Every time we hear the word low
37:26We're going to sit deeper
37:28Into these punches
37:29Oh hang on no
37:32That's the next one
37:45Just punch
37:46That's what we're doing here
37:50Throwing them out
37:52The best you've got
37:53I thought it was the finish line
37:55I'm sorry
37:56I'm sorry
37:59Keep throwing
37:59Keep throwing
38:00Come on
38:05Push
38:06Push
38:08Push
38:16This is it
38:17We're going to pulse
38:19We're going to pulse
38:20And every time we hear it
38:21We're going to go lower
38:26Every time you hear low
38:30Pulsing
38:31I'm listening out
38:38Stay with it
38:42I think it's coming
38:43Oh I mean I'm going lower
38:49Pushing on
39:01Come on
39:02Oh no
39:13That was good
39:18That was good
39:19You did good
39:26Well you can see we're pretty exhilarated
39:29And I hope you feel the same
39:30Stepping it out
39:34Breathe in deep
39:36That's yours now
39:37The medal I hand you
39:39No one can take that away
39:41That's today's win
39:44And that's a big win
39:46And that's what it's about
39:47Consistency
39:49Turning up
39:51Doing your best
39:53Doing it again
39:55Tomorrow
39:56Stepping out to the front here
39:57It's about for me embracing our bodies
40:09Our magnificent bodies
40:12As they are today
40:14Not as they might be tomorrow
40:16Tomorrow's a promise
40:17Just changing over there Tash
40:20Might never come
40:22We've got now
40:23Our body we live with now
40:25Our moment is here
40:29Have a look at your body
40:30Look at what it's done for you today
40:33That's amazing
40:35We have the fortune
40:36To move
40:38And we've just done it
40:39We've given our body what it needs
40:42Stretch out the quads
40:43I'm going to use the wall
40:44We're all going to places
40:49We've all got goals
40:50We've all got aspirations
40:51Of course we do
40:52Maybe you want to lose weight
40:53Maybe you want to get fitter
40:54Maybe you want to tone up
40:55Maybe you want to sleep better
40:57That stuff's coming
40:58That progress is going to happen
41:00No doubt about that
41:02But what about you now?
41:04Now
41:06How about how you're living here?
41:09And that's what this workout is all about
41:12We can do
41:13We can do it
41:14In the present moment
41:16With our current body
41:18With our current mindset
41:19We can, we will, we just have
41:21And I just hope you come back
41:25To do a little bit more
41:27I hope with us at Team Body Project
41:30With the team Kristen and Tash
41:32And all of us
41:34Let's hang down
41:37For as long
41:39As we can
41:40As long as we wish to
41:44That was a tough session
41:46You've earned it
41:47You deserve it
41:49You're a winner
41:51And you've won
41:53Come on
41:58Good job
42:00It was good
42:00It was good
42:01Yeah
42:21You just built
42:30We dream
42:33We have to
42:33Know
42:34See you
42:35будем
42:35Okay
42:36as we can
42:37You're that
42:39Something
42:39I only
42:39Suspect
42:39you play
42:40I only
42:40Can
42:41You
42:41I only
42:42I only
42:43Points
42:43and
42:44We
42:45Lo and
42:46I oh
42:46It's
42:47No
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