- 6/21/2025
Category
🛠️
LifestyleTranscript
00:00Let's do it. Upper lower cardio. Welcome to upper lower cardio. Knees up into the hands. Why are you laughing?
00:11I don't know. Because you started laughing. Welcome to upper lower cardio. Is that what it was?
00:19Is it not the knees up into the hands? Yeah. You must have heard that 300 times now. Let's step to the side.
00:26Actually, no. Probably about 500 because there's been some takes at the beginning.
00:32You are just so. Let's a little print out. So there is a bit of a new theme to today's workout.
00:39The exercises we're keeping familiar. We're not changing the exercises up too much.
00:44But the way that we're delivering cardio is a little unique in that we're going to do lower body cardio followed by upper body cardio.
00:53Yes. So we're switching from all lower to all and we're isolating as well.
00:58So it is just lower and then just upper body. Absolutely. Are you looking forward to it?
01:03I am. I am. And it's all low impact again. So that's all great. Let's get the hamstrings.
01:08So yeah. So I am looking forward to this one. Yeah. It's a nice one. It's simple.
01:13There's not much thinking that has to go on which suits me. And what I love about it is it's all level.
01:20You can do with me at my pace or your own pace, whatever you want to do.
01:25Or you can take some weights with Alex and that's going to give it some extra juice to take it to an advanced level.
01:32And of course you can mix between the two. Pressing pause whenever you want to. And most importantly of all, finish line.
01:41Yeah. How do we cross the finish line? How do we do it? How do we cross the finish line Alex?
01:46Happily. Together. Oh together. Happily. Happily. Happily together. I've only said that 300 times. Happily together. Yeah.
01:55I'm pleased you listen. No, I'd switch off by that point. Yeah. All right. So, what's our first combo?
02:02So the first exercise we've got is going to be a knee repeater. So you can move your arms, but I'm going to try and keep them.
02:09And then into a double punch. Okay. It's 30 seconds of each. Right. Well, I'm going to hold my weights throughout the whole workout
02:16because it will save me getting up and down, picking them up and picking them down again. So it will add that intensity.
02:21So remember, you've got a choice. You can be with Daniel or you can be with me for that high intensity. Are we ready?
02:26Oh, we're ready. Okay. Three. Here we go. Two. One. For 30 seconds here. Core strong, shoulders proud. Normal stuff. Business as usual.
02:40Lower body only for this first 30 seconds. You got an eye on that timer? Yeah. 15 seconds left, I reckon.
02:50Not that anyone believes me, ever. And then into the double punch. Or justifiably so. Yeah, yeah, yeah.
02:57Three. Two. One. Here we go. Push. Push. Good. Careful not to fling. Working through that chest, arms in line with the shoulders.
03:09Remember we're isolating that upper body. Really crucial that you just switch off the lower. And then vice versa.
03:2010 seconds to go. So we're going to go over to the other side. Five. Four. Three. Two. One. And break. Yeah, we get a break.
03:34We're going to get a 15-second break. We're going to get a 15-second break. So right foot forwards now. Three. Two. One. Here we go.
03:46Pause whenever you have to. It's your workout today. Remember that. Get that core nice and strong. Focus in.
03:57About halfway to this first exercise. Driving on. Breathing deep. Be focused. Long sets. Big energy. Three. Two. Come on. One.
04:16Come on. Three. Two. One. Two.
04:32Three. Two.
04:38Come on.
04:41three, two, and one. Great stuff. So really that 60 seconds of high intensity. Oh, it's tough. It is tough. So we've got a squat and side leg lift. We're going to do the same thing, just working one side at a time. And then we've got the front and side wave. So we do each side. We'll do each side. So squat and side leg. For 30 seconds, get your breath back. And then straight into that upper body.
05:11Front and side raise. Ready? Three, two, and one. Down side leg lift. That's it. Chest stays up, keeping those hips nicely stacked when you squat through the middle over the knees. Good. Now it's up to you how far down you go with that squat. It will add more intensity the lower you go. Well done. That's it. Good. Switching off that upper body for now.
05:41Adjust your lower. Three, two, and one. Front raise, side raise. Front and side. 30 seconds. Shoulders are going to start to burn. That's it.
05:53You can pick this speed up if you haven't got the weights as well. You can go slower too, of course. But I'm keeping in time with Alex.
06:00And remember, if those weights feel too much, you can just place them down. And continue without them.
06:06Think about that core like a rock. That's it. Solid. Nail yourself to the ground.
06:13Three, two, and one. Nail yourself to the ground. That's a new one, isn't it? That's it. You kind of get the idea in your head.
06:28Three, two, and one. Other side. Squat and lift. That's it. 30 seconds. As high as you can with that lift. Chest, as I said, always stays up. You keep those airways open.
06:40Great stuff here. Come on. Push through. It's all about what you're going to bring now. The drive and desire that you're putting through every single moment.
06:57Even if it's pausing. Three, two, and one. So into the upper body. Front and side. Just the shoulder height.
07:05Tune in. Listen in. Simple. So close. Three, two, and one. Great.
07:33Have you noticed that we always try and talk at the same time? I know. Yeah. At the same time. It's one of those things, isn't it? It's just you can't help it. You've both got so much to say at the same time.
07:43It's the silence that needs breaking. Hamstrings. One side. Pump it up into uppercuts.
07:50Oh, okay. Three, two, one.
07:56Come on. Concentrating on that hamstring. Getting that heel right up to your bum if you can. But whatever you're doing here, you're activating the hamstring muscle, the back of the leg. That's it. Control it. Feel that squeeze.
08:13Change juice. Come on. Three, two, one. Plant it down now. Come on. Energy. Big stuff.
08:31Careful if you've got those weights. Mind your team. Come on. Core strong. Throw in the shots. Last 10.
08:48With palm down now. Fire them out. Three, two, one. Cool.
08:59You can really feel that hamstring, can't you? Oh, yeah. Oh, yeah.
09:04We'll give them a good stretch afterwards. Give my breath away.
09:08You went for those. You went for those. I'm feeling good in this session. It's clean. It's simple. It's effective.
09:14Three, two, and one. This is the kind of session I like. Yeah. Simple. Like me.
09:24Don't have to think about it too much. That's how I like it.
09:27Don't have to think about it. Just get into that body. Get into it, you know.
09:40Into the uppers. Come on. Three, two, one. Down we go.
09:47When I say down. When I say down, I mean up.
09:52When I say up, I mean down.
09:56Oh, confused you will be. Come on.
10:00Clear as mud here at Body Project today.
10:03It's really hard with the weight. I feel so lock-sided. Come on.
10:08Three, two, and one.
10:18I'm not sure why I was doing uppercuts. But anyway.
10:21Okay. So we have got the step back. So it's here. One, two. Or we could do single.
10:26Let's do a single step. Let's do a single.
10:28And then chest. And then chest clap.
10:29Now with your chest clap, you're bringing those arms together in front of your body.
10:33You can be here, higher, or here. Just as effective.
10:38You're working the front of your chest. Are you ready?
10:42Three, two, and one. Step back. Good.
10:46Repeater here. The leg is going behind you.
10:48You're activating your glute muscle here a lot more.
10:51Stabilizing through that front leg. Making sure that knee is tracking over your ankle.
10:55Have a little look down. Just make sure you're in the right position.
11:00Good.
11:00One, two, and one.
11:02Woo! Come on.
11:07Just in.
11:09Make it down.
11:11We're nearly there. Three, two, and one. Chest.
11:17Now again, your pace. If you've got the weights like me, you may take it down in the pace a little bit.
11:23Just to keep that control.
11:25I want to pick it up now. I want to pick it up. We're going to go different speeds.
11:27That's okay. Do your thing. Tune in.
11:29It's as challenging as you make it.
11:42You are the winner.
11:43Three, two, and one. And breathe.
11:50Really important with that one to hold on to that core. Important with everyone, especially make sure you're activating through that core.
11:56It's a lot tougher on Alex with the weights, which you're loving. I'm enjoying it. It's nice to see you suffering almost as much as me, although clearly still not quite as much.
12:10Okay. We're ready to go on the other side. In three, in two, and one. Go. Push. Push again. Nice long stretch behind me.
12:18Try and keep that rhythm. Lots of balance here as well. So again, the more connected you are through that core, the more balanced you're going to feel.
12:29You're still going to feel. The more secure, the better the movement.
12:32And as that source starts flowing, as the challenge comes on, you can always pause and march.
12:39And that sweep. Three, two, one. Here we go. Your speed now. Come on. It's big energy. Feel that building up in the muscles. Every fiber in your body. Progressing through the seconds.
13:01Breathe in deep. Three, two, and one. I love this. Yeah. It's happening. It's all happening here, here and right now. So we've got football drills next, haven't we? Followed to rope climbs. It's going to be tough.
13:28If you'd like to take part with us in more workouts, just like this one, come and join us at teambodyproject.com. Let's get back to it.
13:38Football drills to start. Three, two, one.
13:46That's it. So we're holding tightly onto the core and the upper body stays still. We're just working and challenging that energy through the legs here.
13:54Lower body. That's it. Travelling the distance of your mat. That's your goal.
14:00Coming to that rope climb next.
14:08You're nearly there. Three, two, one. Good. Rope climb down with those arms. Pulling.
14:16That's the important point Alex is making there. It's the pull here. You're pulling down. I really envisaged that. There's something there and you're pulling on it. You're lifting yourself up higher and higher.
14:29Feel it. Feel that energy. Grab and pull. Come on.
14:41Three, two, one.
14:44That. Grab. You lift. You grab and you pull.
14:54You lift, you grab and you pull.
14:56That's it. Three, two, one.
14:58One. Go. Push.
15:02Still recovering in this one now.
15:04But that's good. That's where I like it to be. You're pushing yourself out of that comfort zone. You're not ready. You're not quite ready. But we're still doing it. Challenging. Effective. Remember this is a cardio workout.
15:20The core is strong. It's solid like you. Three, two, one. Reach and grab and pull. Come with us now. I don't mind if you pull so you can come back. And when you're back, you pull.
15:40Pull. Your place. Do it for you.
15:55Three, two, one.
16:02Great job. Great job. Take a few seconds here just to recover a little bit. We've got box step movement first.
16:09So again, we can concentrate on that one side and then we have a side reach.
16:14So we'll do this one here.
16:16So we're pulling across the body now.
16:19A little bit more back. Nice reach as well.
16:23So remember that box step.
16:25Three, two, one.
16:27Down, down. Good. So again, there's a secret to this.
16:31The lower you go through that front step, the more you're going to work through your quads.
16:35So this is a super effective and you can take it wherever you want it.
16:42Down, down. Down, down. Good.
16:45Chest up. Eyes always tracking forward.
16:49Which way are we going to go first?
16:51Oh, that way.
16:53That way.
16:55Three, two, one.
16:57That way. Go. That way.
16:58That way.
16:59Go. That way.
17:03Good. So reaching across your body.
17:06Again, lots of control here.
17:08Heaps of twisting through that abdominal oblique area.
17:13So you're effectively working that as well as your upper body.
17:19Come on.
17:23Grab that energy into you.
17:26Three, two, one.
17:30Good stuff.
17:31That energy is out there.
17:33We're going to use the other leg now.
17:34That's good.
17:35Two, one.
17:36Let's go. One, two.
17:37Oh, you've gone the same side.
17:38Have I?
17:39Yeah, that's all right.
17:40I will. There we are.
17:41See, I knew it.
17:43Trust Alex.
17:44I knew it.
17:45I can see things from the corners of my eyes.
17:48Down, down. Good.
17:50Come on.
17:51More energy here.
17:52Pushing through.
17:58That's it.
18:02You're nearly there.
18:04Three, two, and one.
18:07Reach.
18:08Reach.
18:09Good.
18:10Pull.
18:11Pull.
18:12Pull.
18:13Really hold on to that core now.
18:20Take a hold.
18:21Pull.
18:31Three, two, and one.
18:36Woo!
18:42What are you going for?
18:43Double step?
18:44Double step.
18:45You demonstrate.
18:46Okay.
18:47So double step.
18:48Nice and low.
18:49One, two.
18:50So that little bend in the middle, as low as you want.
18:53Traveling across again the left of your mat.
18:55And then we have side punches.
18:56Is that right?
18:57Because I got it right?
18:58Give me five.
18:59Okay.
19:00Three.
19:02Two.
19:03One.
19:04One.
19:05Two.
19:06Good.
19:07Remember, your pace, your speed, how deep you go through that side step is your choice as well.
19:13But really, take this opportunity to push and drive that body on.
19:14Because it's in there.
19:15It's always in there.
19:16Especially today.
19:17Especially today.
19:18Especially today.
19:19Come on.
19:20And let's go.
19:21This is, it is.
19:22This moment.
19:23One.
19:24Two.
19:25One.
19:26One.
19:27Two.
19:28One.
19:29Two.
19:30One.
19:31One.
19:32One.
19:33Two.
19:34Two.
19:35One.
19:36Two.
19:37One.
19:39Two.
19:40One.
19:42One.
19:43One.
19:44One.
19:46come on! three two and one! what did I say to you in the car though? tomorrow
20:06never comes does it? it doesn't. it's always today. here's our moment here it
20:11comes. three two and one. good. stepping out, stepping out of that comfort zone
20:25into that work zone. there we go. that's where we are. in that work zone. in that special place where we're winners and where we're warriors and you can keep
20:39winning. even if you're marching, you're here. three two and one. because we're here
20:44together. take your hands down for a second. that's fine. come back up. that's fine. it's your
20:53thing. here. I'm struggling as much as anybody here. I feel that force and that
21:00passion coming through. come with us. come with us. and dig. and try. three
21:08two and one. it's beautiful Alex. Alex is out of breath. take a picture. a historical
21:22moment in body project history. thanks Danielle. squat pulses. now that's gonna hurt. squat pulses to
21:32straight punches. and then I've got a special final punch treat for
21:37everybody. simple. three, two, and one. so the first one is just 30 seconds of simple
21:45straights. right now we're squat pulsing. so make sure that that chest is up. that weight is to the back of your
21:53heels. so we're not toppling forward already. things are changing. take the button. here comes the change, Jules. palm beat through your muscles. yes. like it.
22:07a little lower if you want to sink down. just to intensify it. three, two, one. straight punches. here we go. come on.
22:17hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, push, push, push, push. come on.
22:2415 more seconds. as we work on. and work through.
22:31good technique, Jules. from everybody. good form. good work. good power. three, two, one.
22:43okay. we've got another round. next squat pulses I'm going to describe during the squat pulse
22:51how are we going to go? I think you're going to describe how I'm feeling. three, two, one. no, please don't.
22:58don't do that, Daniel. so with the, it's going to be 90 seconds. you can pause at any point. the first 30, you're charging your body up.
23:14we're going to take it easy and slow. we're going to charge our body with energy. the punches are going to energize us like a battery
23:21getting charged. three, two, one. here we go. charging your body.
23:28oh, sorry. charging your body. you can come up. you can go straight. it's up to you. charge your body.
23:33here we go. the energy is coming in for you. it's not leaving you. it's coming at you. and this next 30, we're going to be winning.
23:41we're going to drive. we're going to drive to the finish line. and then, for those of you that want to be warriors,
23:48today, it's your choice. we're going to go for that final 30 with every ounce of our beans.
23:54three, two, one. here's the winner. this is for the finish line. we win as soon as this 30 is done.
24:02but i won't have to follow it with everything we've got. do not leave it behind. use it. use it. last 15.
24:15because that extra 30 is only for warriors. it's only for people that want it that much today.
24:22three, three, two, one. here we go now. come on. this is it. this is it. there's nothing physical about this.
24:32this is in the mind. i know you're still there. and if you're marching now, that's fabulous.
24:40that's magnificent. come on. here's the warrior. i can see it. show yourself what you've got.
24:48here's the chance. never again does this moment come. three. push. two. work. one.
24:58i'm so happy to put those down. amazing. well done you. come on. i can't sort of feel my arms. my shoulders. gone.
25:11never as enthusiastic as we like. it's a story of my life. i wanted to get those down. get them away from me as far as possible.
25:21keep tapping out guys. well done. well done. that was much of a surprise to me as it was to you, obviously.
25:2990 seconds of straight punches. with them. yeah wow. great job. great job. you should have felt enthusiastic.
25:39at least that it was done. i was. i was ready to just chuck them out the window. hey look. i know how hard that was. yeah yeah. it is hard. you didn't have the same workout as me. i know.
25:49no. it was a great workout. didn't you just love that today? i did. i did. sometimes as you say the simple ones are the best. especially on some days where you just don't need to think about it too much. you just need to get the job done. and that's important. i'm going to tell people the truth. i was not ready today. i felt i don't want to work out today. i really did. one of those days. yep. we all have them.
26:11one of them days. and you know i don't want the violins to come out. but when you feel that way it's hard. and when you know that you've got other people with you. but how good is those days when you get it done?
26:23well this is the thing right. and if today is one of them days that you felt good at the beginning and the middle and the end. they're great. if today was one of them days that you didn't want to work out. you felt like feeling it today. and you still got here.
26:40that's not just a special moment. that is the moment that you have cracked the secret to a lifetime of health isn't it? yeah. yeah. absolutely. you've overcome motivation. you've beaten motivation. and your reliance on it. all of our reliance on it. yep. and you know you can do it. because you've got that strength.
27:06to put yourself through a challenge. even if you took it easy. you kept the habit. you kept the work. and you won. and that's the key. the key is. that once you've done it once. you know you can do it again. you know. yeah. and that's where you've broken through.
27:23yeah. so yeah. that's great that you shared that today. really important. you know what you're made of now. you've showed yourself. and i'm speaking to you if that is you today. and specifically. but you've learnt that. yeah. today. and it might not be everyone. but everyone has it. no. and if it isn't you today. it will yeah. and it comes on you tomorrow. remember this. remember it's.
27:53and you are stronger than that. and uh. what a tremendous workout to discover that with. you did. yeah. it really is. you know. it really is. let's do the shoulders. and it's almost winter here in brisbane. yeah. and i am dripping. it never gets that cold. no. it's the most amazing time of year. this time of year. perfect temperatures through the day. but yeah. it still. can bring a sweat. on kind of. well you worked. you worked hard. you gave everything there.
28:23i did. i did. you gave everything. and you had a tough session there today. in fairness to you. feel good now though. that is for sure. yeah. will you do that one again? yes. definitely. without a doubt. yeah. yeah. it was good. i think i'll do that one regularly. i mean. you know. we've got lots haven't we. but it's one that i'll do. one of the new ones. yeah. i like that. i like this new. this new energy. let's do a big stretch. lifting all the way up above your head. just open up through that chest. big long stretch. feeling that body. nice and tall. nice and long.
28:53we'll just float down. we'll just float down. we'll just float down. and get that hamstring stretch again. because. i do think those hamstring repeaters are pretty hard. and let the head go. and thank you. coming down. your heart rate. yeah. still recovering. that shows you doesn't it. yep. we're going to come back up. and we're going to give ourselves a clap. and thank you so much. great job.
29:23thank you so much.
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