- 6/21/2025
Category
🛠️
LifestyleTranscript
00:00Today's workout is a genuine starter session. 100% low impact and all standing.
00:09If you want to make it a little bit more advanced, you can do by bringing along some hand weights.
00:14The most important thing is that you enjoy the workout, press pause when you have to, and get to the end.
00:22I'll see you on the other side. Good luck.
00:24Welcome to Real Start. Let's get moving. Let's get walking.
00:27Today, we've got Lisa with us, and we've got Natasha, and we're all going to be working out together today.
00:36Breathing nice and deep.
00:41Getting going, getting moving, the real start.
00:44This workout plan is all about just moving and getting going with a health plan,
00:49because you know the most important thing with health, the most important thing with exercise is consistency,
00:54and that's what we're really focused on here today.
00:58Breathing deep and open.
01:02So just feel good to move.
01:06I don't want you to worry too much today about how much you're moving.
01:10Let's change that to the other direction.
01:13I don't want to worry how much you're sweating or how hard you're pushing.
01:16I just want you to be confident that we're going to work your body in lots of different ways, with no pressure.
01:24Just enjoying ourselves.
01:25Let's pump the arms. Knees a little higher now.
01:27Core tight.
01:30Get a nice, even breath.
01:32In through the nose.
01:34Out through the mouth.
01:35Core engaged.
01:38Breathe.
01:39Breathe.
01:39So movement is the focus, not intensity.
01:45We want to build that consistency from today.
01:48We're going to step back.
01:49Go.
01:49Step.
01:51And forwards.
01:53Try not to go into the wall, ladies.
01:55And forwards.
01:57Keep it going.
02:00Okay, good.
02:01Hands up.
02:03Breathe.
02:03It's 30 seconds of each exercise.
02:07Integral today with 30 seconds rest.
02:09Press.
02:10Down.
02:11Press.
02:12Down.
02:13Core strong.
02:15Focus in.
02:17Enjoy.
02:18Feels good to move.
02:22Few more seconds here.
02:25Breathe.
02:27Two.
02:28One.
02:28Step.
02:30So side to side now.
02:32Getting warm.
02:33Feeling good.
02:34We're lucky to move.
02:35We're lucky to be here today.
02:37I always like to think about exercise in that way.
02:41How fortunate I am to be able to do it.
02:44Breathe.
02:45Get that core strong.
02:47Feel good.
02:48There's only three things I want for you today.
02:51The first one is I want you to finish with us.
02:54Okay.
02:54Doesn't matter if you press pause.
02:57100 times.
02:58Let's finish together.
03:00The second thing I want is for you to enjoy yourself working through these movements.
03:06And the third thing is to want to come back tomorrow.
03:09And we drive that consistency that then drives success.
03:15And march.
03:16You feeling ready, Lisa?
03:17I'm ready.
03:18You feeling ready, Natasha?
03:20Let's keep pumping.
03:21So it's 30 seconds on each exercise with a 30-second rest.
03:27Everything today is low impact.
03:33Okay.
03:33We're going to start with a squat and a step.
03:37Three, two, one.
03:41Core strong.
03:42So you can stay high.
03:51Or you can go low.
03:54Feel good.
03:54You can use the arms.
03:56You can bring them to the side.
03:57Engage the core.
03:59Work.
04:00Work.
04:02So feeling good.
04:03We're working through the side glutes here.
04:05We're working through the sides of the legs.
04:08Three, two, one.
04:11And march.
04:12Good job.
04:13Getting off to a roaring start.
04:17Next up, we've got the box step.
04:20We're looking for progress.
04:23Not perfection.
04:26So anything that you do that's better than yesterday is a win.
04:31If it's the first time you're working out, that's a massive win.
04:35So 30 seconds of box step in three, two, one.
04:39Let's go.
04:41So you go as low as you can.
04:43Core strong.
04:44Shoulders proud.
04:46Working hard.
04:48Working through.
04:49You can use the arms.
04:52Driving you forwards.
04:54Go as low as you feel comfortable with.
04:57Press pause whenever you need to.
04:58Breathe.
04:59Strong.
05:00Be proud.
05:00Be proud.
05:01Be focused.
05:01Be focused.
05:02Four, three, two, one.
05:12And march.
05:13Core strong.
05:14Let's work it now.
05:16Big pumping with the arms.
05:18Big pumping with the arms.
05:20Feeling good with the march.
05:22Feeling proud that we're here today.
05:25Exercising.
05:27Get the breathing regulated.
05:31Next up, we've got a diagonal step.
05:33This one needs a little bit of coordination.
05:38You'll follow us.
05:39Three, two, one.
05:41There we go.
05:43It doesn't matter if you need to practice this one a little bit.
05:49This one was Alex.
05:51I wouldn't pick this.
05:52Feels good though.
05:5330 seconds of this.
06:00Working it through.
06:02Enjoy.
06:03You're moving.
06:04You're working.
06:07Getting that sweat on.
06:09Three, two, one.
06:11March.
06:13Good work.
06:14Next up, we've got the double side step.
06:16You got me.
06:19It's tough work this because we're constantly moving.
06:22At any point, you can take a break.
06:23You can hydrate whenever you need to.
06:26Next up, we've got a double side step.
06:27We're going to put a clap in there as well.
06:30We're going to see how we work through that.
06:32It's a lot of fun.
06:34Well, depends on how you consider fun.
06:38Three, two, one.
06:4430 seconds.
06:46Come on.
06:47Feeling good.
06:51Working it through.
06:53No comparison to me, to Lisa, to Natasha.
06:58The only point of comparison you should make is to you.
07:04How are you doing?
07:05How are you feeling?
07:07How are you feeling?
07:07Three, two, one.
07:12Rocking it.
07:14Great job.
07:15We've got my favourite next.
07:16We've got some uppercuts.
07:18Have you ever done uppercuts before, Lisa?
07:20Only with me.
07:21Not at me, of course, you understand.
07:25With is very different to at.
07:28And that reminds me, you can throw these punches at anybody, except me, or Lisa, or Natasha.
07:34We'll get away.
07:35Ready?
07:36Three, two, one.
07:43Working them through now.
07:44So you can get a little move on there, a little jig.
07:46Well, we can be.
07:48Well, we can be.
07:48Well, we can be.
07:48Push it through.
07:49You can see, Natasha's got the weights.
07:51That's a great option.
07:53Me and Lisa are opting to go without.
07:55That feels good to me.
07:58Work it through.
07:59Work it through.
08:00Push, push.
08:01That's it.
08:02Good energy now.
08:03Feel that strength.
08:04Feel that power flowing through your body.
08:07One, two, three, two, and march.
08:12Be strong.
08:12Be strong.
08:15Anytime you need to rest, you can.
08:17But if you can push on now, drive on, low impact.
08:21Keep that heart rate up.
08:22Them endorphins coming through you.
08:24Suck them up and use them.
08:27Next up, we've got hamstrings and rows.
08:30Keep working.
08:31Keep working.
08:32In three, in two, in one.
08:46Push, push, push.
08:51Working.
08:53Pushing.
08:53Digging.
08:55Driving.
08:56Come on.
08:57Low as you can.
08:58Push, push, push, push.
09:04Work.
09:05Three, two, one.
09:10And march.
09:13Good one.
09:14Next up, we've got high knees and chest press.
09:18You feeling good, Lisa?
09:19Three more.
09:21Breathe.
09:22Breathe.
09:23Breathe.
09:24High knees and chest press.
09:25Tough session now.
09:30Starting to feel that pace coming on, but you've got it.
09:32You feel good.
09:34Get the hands ready.
09:35Get that core nice and tight.
09:37Three, two, one.
09:43So digging it in now.
09:47Using the chest.
09:48Really squeezing the chest.
09:49Get the knees as high as you can.
09:51It's your journey.
09:53Believe.
09:54Work.
09:55Push.
09:55Drive.
09:57Breathe.
09:58Drive.
09:59Push.
09:59Work.
10:00Grow.
10:01Make that progress.
10:03Feel that strength flowing through your body.
10:05And you work.
10:07Three, two, one.
10:10March it out.
10:11Doing a great job.
10:13Next up, we've got star jumps.
10:15You're going to use the weights.
10:17You can try.
10:18Rather you than me.
10:21Work it on.
10:23Big breaths, guys.
10:29Star jumps coming.
10:30Make sure you're ready.
10:31Make sure you're hydrated to put into this one.
10:34It's a tough one.
10:35It's a challenge.
10:36Three, two, one.
10:41So you can see Natasha's doing the high impact here.
10:44That's awesome.
10:45We're doing the low impact, me and Lisa.
10:49That's awesome too.
10:51Whatever you're doing, that rock and rolls, it's all good.
10:56It's all gravy.
10:59Push.
11:00Push.
11:01Dig it in now.
11:03Finding that place in you.
11:05And work.
11:07And three.
11:07And two.
11:11And one.
11:12Bring a march on.
11:13Keep marching.
11:14Just a quick message to say if you'd like to take part in the first week of the Real Start Plan for free.
11:20So more workouts like this.
11:22Nutrition guidance.
11:23Emotional eating support.
11:24Coaching.
11:25Visit us at teambodyproject.com.
11:28The link is in the description below.
11:31Let's get back to it.
11:33Feel alive.
11:34We've got the squat and press next.
11:37That might break that feeling.
11:39Three.
11:41Two.
11:41Get yourself into position.
11:43Let's go.
11:45Get that core engaged.
11:49So really feeling the shoulders here.
11:51Feeling the glutes.
11:53Core strong.
11:5530 seconds of squat and press.
11:58Real deal.
11:59Real work.
12:00Real start.
12:01Drive.
12:04Find that energy.
12:06Determination.
12:07Desire.
12:08Strength.
12:09Passion.
12:10Two.
12:11One.
12:12March.
12:13Be strong.
12:15Be focused.
12:17We've got knee repeaters next.
12:20We're going to be brave here.
12:23We're going to do 30 seconds on each side.
12:26No rest.
12:28Of course you can rest whenever you want to.
12:30I'm going to do the low impact version.
12:33March.
12:34March.
12:35March.
12:35Three.
12:37Get yourself into position.
12:38Left foot forward first.
12:40Let's go.
12:42So 30 seconds each side.
12:45This is a big challenge now.
12:47I know you've got it.
12:49I know you can.
12:50I'm doing the low version.
12:56So my knee's not coming up.
12:59You can do any one you like.
13:04Drive.
13:05Drive.
13:06Drive.
13:07Three.
13:08Two.
13:10One.
13:11Change.
13:12So as soon as you're in position.
13:14That's good.
13:16So this is a big effort now.
13:17Feel proud as you work through.
13:21Feel good if you take a break.
13:23It's all good.
13:25This is real cardio.
13:27This is fat burning.
13:29Heart building.
13:31Lung strengthening stuff.
13:32It's the real deal.
13:36And you're here with us.
13:37Three.
13:38Two.
13:40And one.
13:42Feeling good.
13:42We're coming up to the halfway mark.
13:44And we're going to launch out with some punches.
13:49Straight punches.
13:50Feeling good, Lisa?
13:53Energy.
13:55Natasha.
13:56Feeling it good.
13:58That's what we want.
14:00Let's bring the straight punches in.
14:02When we can.
14:06Three.
14:08Plant the feet.
14:09Two.
14:10One.
14:10Let's go.
14:10So I want good, strong core.
14:15Good, powerful punches now.
14:17Feel them going out.
14:19Feel that flow.
14:23You got it.
14:24You can.
14:26You will.
14:27You are.
14:28You're here.
14:29You're working.
14:30You're driving.
14:31You're pushing.
14:34You want this.
14:36Believe.
14:37Drive.
14:38Strive.
14:39Work.
14:40And march.
14:42Core strong.
14:44Shoulders proud.
14:4630 seconds here.
14:47Open the arms.
14:50We're halfway.
14:52First half's the winner.
14:55Second half's the warrior.
14:57Hydrate whenever you need to.
15:01March, march, march.
15:02Come on.
15:05Moving that body.
15:07Side step squat.
15:083, 2, 1.
15:12Here we go.
15:14Second half now.
15:16You've already won.
15:19Take that victory train in now.
15:22Come on.
15:23Work.
15:24Spit and sawdust.
15:27No messing here.
15:29You've got it.
15:303, 2, 1.
15:31Come on.
15:32Yeah.
15:33Come on.
15:35Feeling that.
15:37Pull it back.
15:38Work it through.
15:392, 1.
15:41March.
15:43Big breaths.
15:46Clenching my fists.
15:47Feeling that adrenaline.
15:48It's flowing through my body now pumping into my veins.
15:52I'm going to suck it up and use it.
15:55Waterfalls of progress coming your way.
15:58Believe.
16:00Next up, box step.
16:02Big energy now.
16:03Every movement matters.
16:04Everything counts.
16:053, 2, 1.
16:09Go.
16:11So really be focused on every movement now.
16:14Every single one makes a change.
16:17Every single movement.
16:20Every moment.
16:22Just like every decision in life.
16:25Every one matters.
16:27Don't underestimate a single one of these.
16:29They all matter.
16:32Every second counts towards your goals.
16:36Believe.
16:37And know.
16:392, 1.
16:41March.
16:41Strong with the march now.
16:43Keep that energy coming through.
16:45Breathe.
16:47Next up, we've got the diagonal step.
16:50Big John Travolta.
16:52But, you know.
16:54It's fun.
16:56I've been known to mess this one up.
16:58We all make mistakes though, don't we?
17:01And I'm certainly no different.
17:03In fact, I'd say my average mistake level is higher than the average.
17:06So.
17:083, 2, 1.
17:10Go.
17:20Pushing it through now.
17:21There we go.
17:24Feeling it.
17:26Working it.
17:27Come on.
17:31We're almost there.
17:34Get in there.
17:363, 2, 1.
17:40Feels good, doesn't it?
17:44Feel that energy.
17:46Next up, we've got the double side step.
17:48And clap.
17:49That clap counts.
17:50It's the chest clap.
17:52Breathe.
17:54Open.
17:56Smile.
17:57Smile.
17:58You're working.
18:00You're doing great things.
18:02Feel good about it.
18:073, 2.
18:09Let's go.
18:10Push.
18:10Push.
18:11Push.
18:11Push.
18:11Push.
18:11Push.
18:12Push.
18:13Push.
18:13Come on.
18:14Feeling good.
18:15Feeling good.
18:16Loving it.
18:17Energy.
18:18Drive.
18:19You've got it.
18:21We believe.
18:223, 2.
18:23March.
18:24And strong.
18:25And strong.
18:26Next up, we've got the punches.
18:28Uppercuts this time.
18:29Breathe.
18:30Use up.
18:31Use up.
18:32Use up.
18:33Use up.
18:34Use up.
18:35Push.
18:36Push.
18:37Come on.
18:38Feeling good.
18:39Loving it.
18:40Energy.
18:41Drive.
18:42You've got it.
18:43We believe.
18:44We believe.
18:453, 2.
18:46March.
18:47And strong.
18:48And strong.
18:49And strong.
18:50Next up, we've got the punches.
18:51Uppercuts this time.
18:52Breathe.
18:53Use up.
18:54Use that body.
18:55Use that body.
18:56Use that body.
18:57Get that adrenaline in now.
18:59Suck it in.
19:01Game face.
19:03We're coming into the end now.
19:05Uppercuts.
19:063, 2, 1.
19:11Core strong.
19:13Punch.
19:14Punch.
19:15Punch.
19:16Punch.
19:17Come on.
19:18Oh, yeah.
19:20100% low impact.
19:23100% energy.
19:24100% focus required.
19:25100% focus required.
19:28Your journey might be starting today.
19:31What a start.
19:32What a start.
19:33Come on.
19:34Feel it.
19:35Feel it.
19:362, 1.
19:37March.
19:38Can't stop that adrenaline now.
19:39Can't stop that feeling.
19:40Don't fight that feeling.
19:41We're right at home now.
19:42On the back end.
19:43Hands rings rose.
19:44It's a tough one.
19:45It's coming up.
19:46Big arms.
19:47I know we can work through it together.
19:48Come on.
19:49Final furlong.
19:50We can see the end.
19:51We're winning though.
19:52We're okay to keep going.
19:53Because we're loving it.
19:543, 2, 1.
19:55Strong.
19:56Strong.
19:57Strong.
19:58Strong.
19:59Strong.
20:00Strong.
20:01Strong.
20:02Strong.
20:03Strong.
20:04Strong.
20:05Shoulders proud.
20:06Core strong.
20:07Strong.
20:08Strong.
20:09Strong.
20:10Strong.
20:11Strong.
20:12Strong.
20:13Strong.
20:14Strong.
20:15Strong.
20:16Strong.
20:17Strong.
20:18Shoulders proud.
20:19Core strong.
20:20Strong.
20:21Strong.
20:22Strong.
20:23Strong.
20:24Breathe. Work. Drive. Power. You've got it. You can. You will. You are.
20:36Ha! Three. Two. One. Strong movements. Every movement matters.
20:44Don't forget that. Put it into your body. I'm going to move. I'm going to move.
20:52I'm going to make the movements count. Sharp movements. Everyone. Star jumps next. Big energy
21:01needed. Oh, hang on. Knee and chest press. Thanks, Lisa. Mistakes. Once again, demonstrating
21:09I'm extremely fallible. Come on. Core. Chest. Legs. Abs. Drive. Desire.
21:22Will. Determination. You've got it all. Do you know how I know? Because you're here
21:30right now and we're moving together towards that finish line, towards that victory. Today's
21:37win. On the way. It's coming. Stay with me. Three. Two. March. Feeling good. Come on.
21:47Star jumps coming. Breathe. Breathe. Breathe. Breathe. Breathe. Breathe. Come on. Hot.
22:01Into the star jumps. Let's go. Drive. Come on. We can. We are. We will. We push. We drive. We drive.
22:19Come on. Core. Power. Fortitude. Resilience. It's all there. It's what we need.
22:31Come on. Come on. Strong. Three. Two. And march. Every single 30 seconds that it's done takes
22:43us one step closer. Every step. One step closer to glory. That's what it is. I'm not being bombastic.
22:54It's glory. Every one time we do this is a win. It's a big win. Squat and press next. That
23:02needs mental strength and physical strength. Show me both. Breathe. Breathe. Breathe. Breathe.
23:09Breathe. Breathe. Three. Two. One. Come on. Core. Every movement crisp. Sharp. Focused. Engaged. And glorious.
23:23Fighting forwards. Moving forwards. Floating forwards. Driving ahead. Come on. Come on. Come on. Come on.
23:37Come on. Three. Three. Two. One. March. Come on. Come on. We're almost there, guys. Next
23:44up we've got the knee repeaters. Come on. Both sides. Suck that energy in now. You've got
23:54this. I know you do. Breathe. Breathe. Breathe. Breathe. Core. Strong. Thirty seconds of marching.
24:03into the knee repeaters. Are you ready? Three, two, one. So we can go low or we can go high.
24:16Use the core whichever you choose. 30 seconds here. Power, determination, drive, focus, work.
24:26Come on. Come on. Real start. We've got it. You've got it. This is the real deal. I know it is.
24:38You know it is. We're almost there. Three, two, change. Now we're worth it. Now we know we're
24:47in a battle. You probably know we're winning. You're winning because we're almost there.
24:56After this, we're finishing with punches. Come on. Come on. Come on. Stay with it. Stay the pace.
25:07Core strong. Five, four, three, two, one. March. Last thing. Last thing. Punches. I want your
25:21best punches. Not your second best punches. Not you. I'm just going to get through this.
25:26What I want is your best punches. Straight down the barrel. Straight down the eye of the needle.
25:34We've got this. Come on. Come on. Last time now. Three, two, one. Show me. Show me. Show me.
25:47Come on. Come on. Come on. Push. Drive. Work. Come on. Come on. You're winning. You're fighting
25:58back. That's all we can do. Come on. Last few now. Last few. Big power. Big strength.
26:07And then we celebrate the glory. The victory. The win. Two, one.
26:14Come on. Come on. Great job, Lisa. Great job, Natasha. Great job, everybody. March. March. March.
26:33Big breath. Deep breath. Deep breath. Open up. What a win. Day one. Done. In the bag. Lock it in.
26:54No one can take that away from you now. It's done. You've won. Legs nice and wide. And lift
27:03the arms up above. And bring them down. And luxuriate in your own brilliance for a second.
27:14Coming over. So we're just opening that body up now. And a quad stretch. Remember, it doesn't
27:35matter how many times you press pause. It doesn't matter how many times you didn't do the full
27:4030 seconds. The only thing that matters is one, you don't fall over, like me. And two,
27:47that you've finished with us together. That's it. That's it. We can build on that other side.
27:55And that's what we want to do. Build on consistency. Build on this habit of movement. That was, I
28:02think, at least a little bit fun today. And certainly now you're going to be feeling good. You're going
28:08to be feeling proud, hopefully. And if you don't, you should. If you modified, that's fine. If
28:15you use heavy weights, that's fine. We're all on our own journey. There's no need to judge
28:21ourselves or anybody else. Do what you can do. And feel good about you. Progress and not perfection.
28:28That's what we're looking for. Nice stretch there. And now bring one leg behind, two arms
28:40in front. So we're getting through the calves and stretching through the back here. Nice
28:47deep breaths. Okay, change it over. Nice deep breaths, guys. Get the chest here. What a win. Arms up
29:07nice and high. Suck the abs in. Take the legs a little wider. And then come over. And that
29:24workout is officially done. Great job.
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