- 6/21/2025
Category
🛠️
LifestyleTranscript
00:00Welcome to Body Project Cardio Starter. Let's just get marching on the spot, get going.
00:17Today is Cardio Starter, not Cardio Beginner, not Cardio Rookie, Cardio Starter. It's hard work,
00:25but it's the first stage towards becoming super healthy, super fit. Let's start lifting
00:32them knees up a little bit higher as we march. Get them up high, so we engage the abs as well.
00:38Make sure you're pumping through the arms as well as the abs, warming up the whole body.
00:43We're getting ready. Pump in the blood to the muscles, ready to work hard. Let's get twisting
00:51now. Get the upper body twisting in to the opposite knee, hand to opposite knee, continuing
00:59to breathe nice and deep. How are we feeling, guys? Very good. Okay, good. Just shake your
01:10legs a little. Let's have some short squats, not too deep. Just get in the body, prepared.
01:17Get in working. Breathing evenly. Today, we've got some intervals. We've got some rests. We've
01:26got some good, honest, hard work. Breathe, breathe, breathe. Okay, shake it out a little. Let's
01:37get reaching. A little dip as we reach over. Stretching out through the back. Keeping that heart,
01:45raising up. Ready for the work. It's coming. Ahead. Breathing. Breathing. Breathing. This
01:55is Body Project. We do things the right way. Keep your eye on our form. Keep your eye on our
02:01intensity. Make sure you've got some water with you. Make sure you've got a towel. You may very
02:08well need it. Three, two, one. Get running on the spot. Abs nice and tight. Core engaged.
02:16Pump in the arms. Breathe deep. Breathe deep. It's low impact today, so if you've got bad knees,
02:26you'll be pleased. We'll be building up your tolerance to higher impact movements throughout
02:33the process, throughout your Body Project. Let's get a little bit faster now, guys. Everybody
02:38should be feeling the heart starting to pump. The work starting. You're ready. You're feeling
02:47fierce. You're fired up. You're ready to go. It's all about cardio today. It's all about
02:54hard work. It's all about health. Five, four, three, two, one. Kick it out. Okay, so let's
03:04get going into circuit number one. 30 seconds of work. 15 seconds of rest. Three times. Three
03:10exercises. Three times through. Starting with moderated jacks. Are we ready, guys? In three, two, one. Let's go.
03:20So here, we're working through the shoulders. Remembering to breathe nice and fast. Working
03:28the abdominal muscles. Working through the side glutes, through the sides of the legs. But
03:35most importantly, we've got some cardio happening. You can take the speed down. You can take it
03:43up. You can dip a little bit. It's up to you. Your pace. But it's 30 seconds of work and ease. We've
03:51got 15 seconds. If you want to, you keep moving. We're going to move into squat and punch to standing
03:58punch. In three, two, one. Let's sit down. Five, four, three, two, one. Come up. Four, three, two, one. Come
04:13up. And down. Work it through. You go as low as you can. And up. You can shorten the distance
04:29that you come down. That's fine. But you keep punching. And up. Keep with it, guys. And ease. Kick it out. Kick it out. Work it through.
04:39Next one. We're going to do the squat and hamstring curl. Breathe. In five, four, three, two, one. Let's go. Squat and curl. Work it on. Work it on. Getting that body working. Moving the body. Stay strong. You dip deeper. If you feel strong, you can speed up.
05:08You can speed up. You can slow down. It's up to you. Breathe. Work. Work. Work. Work. And ease. We've got 15 seconds. Nice deep breaths.
05:25We're going to move back. We're going to move back into the moderated jacks. In four, three, two, one. Let's go. So this is round number two. Working it on. Working it through. Feeling good? Feeling strong, guys? Let's keep it going. Stay focused. It's only the beginning. You've pressed play. You've got going. That's the key.
05:53The key to success. To start. Start the workout. Start the nutrition plan. Start your body project. Keep with it. And ease. Kick it out, guys. Squat and punch to standing punch. Get ready. We start with the squat. In five, four, three, two, one. Come down. Let's go.
06:20One, two, three, two, one. Come up. Four, three, two, one. Come down. Little lower if you can. Keeping the back straight. And up. Keep working. Keep breathing. Keep pushing. Keep pushing. Come down.
06:38Let's stay with this. Stay with this. Stay strong. And up. Work it through. Come on. And down. Almost there. Three, two, one. And kick it out. Breathe. Nice and deep. We're going to move into the squat and hamstring curls. In three, two, one. Let's go.
07:04Work. Push. Remember to breathe. Stay strong. Stay with it. Need a little focus as it starts to burn.
07:18With the three exercises. This may be the toughest. You've got to stay focused on how you're moving. How's it feeling? Feel them legs burning? That's a good thing. Almost there. Almost there.
07:34And kick it out. And kick it out. Oh. Breathe deep. Final circuit coming up. Starting with the moderated jacks. In five, four, three, two, one. Let's go. Let's work a little harder now. A little faster.
07:54A little faster. This is the final set of this circuit of exercises. We can feel the work coming through our bodies. It's good. Feels nice.
08:10I feel strong. I feel strong. Because I'm moving. It's a good feeling. Always. Stay with it. And ease. Kick it out. Breathe in deep. Squat and punches.
08:26To standing punches. In four, three, two, one. Let's go. Four, three, two, one. Come up. Four, three, two, one. Come down. Four, three, two, one. Come up. Four, three, two, one. Come down.
08:48Four, three, two, one. Come down. Three, two, one. Come up. Stay with it. Two, one. Come down. Four, three, two, one. And kick it out. Get ready for the last exercise.
09:11In five seconds. Squat and hamstrings. Three, two, one. Let's go. Let's work. Let's push. Let's dig. Focus. Stay strong. Stay motivated. Stay in a rhythm. Stay with us. Keep the form.
09:31Core tight. Staying safe. Breathing. Breathing. We're almost there. We've got ten. Work. A little more.
09:41A little more. A little more. Five, four, three, two, one. And breathe. 30 seconds rest. Grab some water. Make sure you rehydrate. Getting ready for circuit number two. We're on our way. Good work, guys. Good work so far.
10:05We're moving into circuit number two. This one's a little bit tougher. We've still got the same format. 30 seconds work. 15 seconds recovery.
10:19We're starting with touch and raise. Feet slightly wider than shoulder width. In three, two, one. And let's go.
10:27So you dip down like a wide squat and then you raise up. As always, you can speed it up. You can slow it down. As long as you keep working as hard as you can for 30 seconds, you're making progress.
10:43progress. And that is all we care about. Is that you make progress. That's it. Nothing else matters. Don't compare yourself. Don't judge yourself. Just keep making progress.
10:57progress. And on that note, 15 seconds recovery. Before we move into uppercuts. I do like a bit of boxing.
11:05In three, two, one. Let's go. So throwing them uppercuts. Turning the body into the shot. Don't be kind of just there with the hands. Be active.
11:21Move your body. Engage the muscles in your legs. Feel your obliques turning into the shot.
11:28But most importantly, breathe. Work it on. We're almost there. Stay with it. Stay strong. Stay focused. Uppercuts. Uppercuts. Uppercuts. Work. Work.
11:42And ease. We're going to move into sidesteps. Keep your eyes on us for exercise number three. In three, two, one. Let's go.
11:57So we're just working through there. Come on guys. Let's push.
12:04You can go lower. You can stand up tall. Doesn't matter. You're working. You're working. You're making progress. You're feeling this. Stay strong. Stay strong.
12:19We're almost there. Stay with it. Core tight. Push. Push. Push. Push. Work. And ease. Breathe deep.
12:29It's a bit tougher than circuit number one. We're moving back. You can touch and raise. You feeling alright there? In three, two, one. Let's go. Push it through. Come on. Breathe. Core tight. Stay safe. Stay focused. Stay with us. Keep pushing. Keep working. Focus. Work. One. Come on. This is it.
12:58This is the time. This is the time. This is your time. Workout time is your time. Nobody else's. Your time to change your body. Keep pushing. Keep pushing. Keep pushing. It's all about you. It's all about change. And progress. And ease.
13:16Uppercuts next. You get out what you put in. Keep that at the front of your mind as we move into these. Three, two, one.
13:27Let's go. Come on. Let's push. Let's work. You want this. You're pushing. You want a change. You're just going. This is body project. You've got so much progress you're going to make. Starts here. And it just keeps on coming. Like a waterfall of change. A waterfall of progress. Never stops pouring over you. Keep working. Keep pushing. Come on. Come on. Now we mean it.
13:57And rest. And rest. Oh. Side steps. Ready guys. Four. Three. Two. One. Let's go. Remember. As low as you like. Doesn't matter.
14:13If you go right down here. Or right up here. You're here. You're staying with us. And that makes you fine by me.
14:22Work it through. Scoring points for getting up and getting it done. Come on. Come on. Let's push. Let's work. Stay focused. Stay with me. Stay with it. Almost there.
14:42Stay with me. And breathe. And breathe. One circuit left in five seconds. Starting with touch
14:51and raise in three. In three. Two. One. Let's go. Come on. Five. Good.
15:09work out. To be tough, to challenge us and push us, that's good. That's not a bad thing.
15:22Fantastic. Work it through. Come on. Come on. Oh, and ease. Moving into uppercuts next.
15:33We're going to get a little water. You can do it now though. I don't mind that. I'm going
15:37to push on until the end of the next two exercises. Let's go, guys. Uppercuts now. See how my
15:45body's tight. And I don't mean tight in this way. I mean my core is engaged and I'm working
15:54everything. I'm not just here. I'm here. I want it. I want to encourage my body to change.
16:03That's where you need to be. That's what it's all about. Come on. Come on. Come on. Work
16:10it on. Work it through. And ease. Last time. Side steps. In 10 seconds. Love this. Love
16:21it. Four. Three. Two. One. Let's go. Make this your fastest. Make it your lowest. Breathe.
16:33Core tight. Stay safe. Stay strong. Stay focused. You're on the way. I'm with you. I'm behind
16:41you. I'm by your side. I'm right in front of you. Keep working. Stay with it. Push. Push.
16:49Push. Push. Push. Push. Come on. We got it. We got it. And recover. 30 seconds off. How you feeling,
17:04Alex? You feeling strong? Get some water. Take your time. You can have a little extra break
17:13if you need it. I don't mind that. We're going in 10 seconds. Make sure you're ready. When
17:19you press play again, until we move on to the next, which starts with left hooks, left foot
17:27forwards. Remember, if you need some extra break, take it. It's not a problem. Finish the workout,
17:33though. In three, two, one. Left hooks. So we bring that body around. We turn through
17:43the body. We're not just flinging the arm. We're turning the body into the hook. See,
17:48my shoulder's high. I'm working the legs. I'm working the obliques, the abs. I'm working
17:54through the arms, the shoulders. Almost everything through that left side of my body. And the right
18:00side counter muscles stopping me from overturning. Work, work, work, and rest. We're going to move
18:11on to left knees. We're going to turn you into fighters, it seems, in body project. In five seconds,
18:17we're going to knee. Three, two, one, and up. So we're bringing up that knee. Draw it up.
18:28Work it through. You don't have to go fast. You can speed it up if you want. Control the abs,
18:35bringing the knee up. Feel that front leg working to draw you forwards. We're almost there. Almost
18:44there. Push, push, push. Stay with it. Stay strong. We're kneeing and we ease. We're going to move now
18:55onto the right side with right hooks. Feeling good, guys? In five seconds, we start them right
19:03hooks. Three, two, one, and the same on the other side of the body. Notice how my right leg is forward
19:12now. Southpaw, you might call it, if you're a seasoned expert in such things. We'll just call it right
19:22hooks though. Keep working. Keep pushing. Keep throwing that body into the shops. Mean it. Think of
19:30someone you don't like, who preferably isn't me, and imagine they're there. That's okay. And ease.
19:38We're going to do right knees, left foot forwards. Going to draw that knee up. Remember, engaging the
19:47abs, the left foot forward. I love this sort of cardio. Feels good. Let's work, guys. We're drawing
19:55that right knee now. Up. Speed you're comfortable with. Work it through. Work it up. You'll be
20:05feeling your heart working. Cardio. Lungs. It's nice. Endorphins starting to release. That's
20:13okay. It's good. Feel the abs working too. A little isometric tension through that front
20:20leg. Like that. And ease. Left foot forwards again. Back into the left. Hooks. In five seconds.
20:32Last round of these. Make them count. Two, one. Let's go. Turning the body into the shots. Really
20:42bring that arm over. Using the body to swing that punch through. Perfect. Stay there. Work
20:53it. Enjoy it. This is great. Great cardio. Stay strong. Stay focused. Come on. Come on. Work
21:03it through. Last left hooks. And ease. Right leg forwards. Left knees. Breathe. This is hard
21:15work. Five, four, three, two, one. Let's go. Drawing that knee up now. Work it. Work it. Come on.
21:30Keep pushing. As much as you can. Slow it down. You can speed it up. I don't mind. Just keep
21:39going. Continuous. In these 30 seconds, your body moves. Keep working. Keep with it. Almost
21:49there. Almost there. Almost there. And ease. Right leg forwards. You can keep moving if you
21:57can. It's alright just to get into position. Three, two, one. Let's go. Bringing that body
22:08in for these shots. The momentum. We're working it round. Come on. South ball. Right hook.
22:17I love this shot. It's a good movement. It's a good punch. Nice way to combine some technique.
22:26It's body changing. Cardio. Intervals. Stay with it. Stay focused. Stay strong. You can do
22:35it. You can work it. And ease. Left foot forwards. You know you're in a workout
22:44now, right? I know I am. In four, three, two, one. Knees. Come on. Let's go. I'm going to give it a little more speed this time.
22:58Because I know it's the last one before a 30 second break. And I like to think I'm
23:06intelligent enough to know when to bring it up, when to slow it down. I trust you've got
23:12the same control over your work rate today. Strong. Strong. Safe. Work. Come on. And ease.
23:2330 seconds. And breathe. Oh, enjoy it. It's good. We're coming towards the end. You start
23:33feeling good with that final furlongs coming. Take on some water. We've got our final set
23:39coming up. And it's not an easy one. Make sure you're ready. As always, you can press pause and
23:46take a little extra time. So we've got 10 seconds to go before the final circuit. Feeling good. But
23:55there is one little final furlong to attack. Starting with short lunge and push in four, three,
24:03two, one with us. Let's go. So we want some speed here. You can go deep if you want. But remember,
24:11it's about speed. Remembering to breathe. Working through. Final circuit. Feels good. Working on.
24:19Working on. Come on. Push. Push. Literally push. Mentally push. Physically push. Come on.
24:27One. One. One. Two. Almost there. Almost there. Stay with it. Stay with it. And ease.
24:38We're going to move into straight punches in 10 seconds. Straight down the pipe. Working hard
24:45and fast. 80% intensity as a minimum. Three, two, one. Let's go. Focused. Come on. Push it
24:54up. Work it through. That's good. That's good. Breathe. Ah. Got to work hard now. We've got to mean
25:03it. It's only 30 seconds. That's a long time when you're on circuit four of a body project
25:12workout. The real deal. Push. Push. Come on. Let's go. Let's go. Breathe. An unpopular decision.
25:29You've got pulses. In three, two, one. Come down and pulse. 30 seconds of this. I promise
25:38you this isn't deliberate torture. It is good for you. I can guarantee it. I'm not just trying
25:46to hurt you for the sake of it. I'm hurting myself too. How are you feeling, guys? A little
25:51lower. Can you get lower? Come on. Work on it. 10 seconds left. Stay strong. Stay strong.
26:00Five, four, three, two, one. You feel that burn. Let's go. Back in to alternating lunge and
26:14press. Let's go. Work. Work. Circuit two. Three circuits to do. Focus. Focus. You can see the
26:28finishing line. It's not that far away now. We're strong. Keep going. Come on. Work through,
26:40guys. Push. 15 seconds off. Punches. In 10 seconds, breathe deep. Focus. Give a little bit more
26:52now. There's only five exercises to go. Let's punch. Let's go. Come on. Down the line. Down
27:01the pipe. Straight. Strong. True. Come on. I can see you there in your front room. Rocky Balboa.
27:11Less push. Less work. Stay strong. Stay focused. Come on. You see how we're working? This is starter
27:22stuff. But that's how we do it. We want the best for you. And ease. Squat pulses. My least
27:32favorite, but possibly the most effective. Less cardio, but they're good. Our heart rates are
27:39already high. Three, two, one. Let's go. Pulse. Pulse. Feel that. Glutes and hamstrings in them
27:49quads. It really burns. For some reason, them quad muscles. Oh, so many exercises. They really
27:57go deep. 10 seconds more. You see me checking that watch. I'm in pain. I promise you. But it's
28:05good pain. Feels nice. My body's changing right now. So's yours. And ease. We've got one circuit
28:14left. Starting with the alternating lunge and press. In five seconds. Get your breath back.
28:23This is it. Come on, guys. Three, two, one. Let's go. A little bit more. Focus now.
28:30Cardio starter. Almost done. Work. Work. Work. Core tight. Breathe. Breathe. Breathe. Breathe. 10 seconds. Stay strong. Stay focused. As
28:53always. Come on. And ease. On to the punches. I can hear the heavy breathing behind me. I can hear
29:06my own. Three, two, one. Let's go. Let's push. Let's punch. Come on. If you gave it 80% before,
29:17let's have 90% this time. Focus. Focus. When you know the end is near. It feels so good. You
29:27can't help but push on. That's adrenaline speaking. Suck it up and use it. Push. Push. Push.
29:36Come on. Come on. We're with it now. We're with you. Behind you. And by your side. And breathe. Squat
29:47pulses. Last exercise. I can hear you. Thank you, Daniel, for making it the last one. Three, two,
29:56one. And let's go. How do we feel about having a cheeky extra 10, guys? You like that idea? I
30:07do. Let's stay with it. The cheeky extra 10 from henceforth known as. Wish I hadn't said
30:16that now. Kind of put myself into it. In five seconds is going to be that last 10. But I'm
30:27not staying with you. Lower. Come on. Straighten that back out. Keep the form right as you go.
30:33Come on. A little bit lower from that. A little bit lower. Feel that. Good. Push it through.
30:38Five, four, three, two, one. And ease. Keep kicking them legs out now. And breathe. Take on
30:51some water. Keep moving. Take on some water. Good job, guys. Good job. We're going to go into a cool
30:58down with Alex. That's the cardio starter. Not cardio beginner. Not cardio rookie. That's how we do it
31:07at a body project. Good job. Well done. Keep hydrated. Cool down. Alex, cool them down.
31:14Thank you, Daniel. Excellent. Let's just keep marching. Let's let that heart rate just
31:19come down a little bit there. It's good to feel like, you know, you're working, you're
31:24moving. It's the beginning of your body project. It all starts now. So let's just take those legs
31:31a little wider and just take it into a heel dig. Good. Just swing the arms. Just get the
31:36body moving again. Filling through. Good. Alright. Just take the legs wide again and just stretch
31:43through the arms. Just lifting through the ribcage. Stretching out through that toe. Good.
31:50Four more. Three. Two. Last one. Just hold it here. Just take nice big arm circles. Stretching
31:59all the way out. Stretching all the way out. Good. Opening up through the chest. Nice
32:04rotation through the arm. And let's change direction all the way forward. That's good. Last
32:12four. Three. Two. One. Good. Hold it there. Let's just take the arm up and over and just bend
32:21into that side and lift the ribcage. You're going to stretch through the side of the body.
32:26And just turn this toe out a little bit so we can stretch through the inner thigh. And
32:34then over to the other side. Nice long reach. Keep the breath nice and controlled. Make sure
32:46that heart rate comes down nice and slowly. And bring yourself back to center. Walk the
32:51feet in and just take one foot forward and just bring the toe back. Bring the hands onto
32:56the supporting leg and just slowly ease into a stretch through the back of the hamstring.
33:01So you can lift your tailbone up towards the ceiling and just encourage that stretch a
33:05little bit more as you get deeper into it. Good. Let's stay with the same leg and bring
33:12yourself back up into a standing position with one arm out to the side, stretching through
33:16the quad. So bring the heel up. Hold onto the front of the foot. Keep the knees together
33:21and stretch out the quad. The front thigh muscle always gets a good workout. Especially those
33:31squats. And staying with that same leg, let's take it back behind and push the heel down towards
33:40the floor and get a stretch through the calf. Bring the hands in front of you and stretch
33:45out through the shoulders so we get a nice stretch through the upper body at the same time. The
33:50weight is over the front leg. And the hips stay forward. All right, let's change legs. So
34:01bring the other heel forward. Weight onto the supporting leg. Take the toe back. Lift the tailbone
34:06up towards the ceiling and ease into that stretch. Remember to keep breathing. Keep that flow of
34:13oxygen through the body. Bring yourself up. Find some balance. Keep the knees together. Pull on the
34:29front of the front of that foot and encourage that stretch through the front of the leg.
34:36Slowly take that foot behind you and take the arms behind you, squeezing the shoulder blades
34:45together. The weight is over the front leg. Push the heel down towards the floor. Lift the hands
34:51slightly so you open up the chest and draw the shoulders back and down. Great. Let's just
35:03shake it out. Shake the legs, the hands. Put the legs a little bit wider. Let's do three
35:09big stretches through the body. So let's squat down, lifting the arms up and stretching through
35:14the whole body. Reach nice and tall. And then down again. Big breath. Good.
35:21Flip the rib cage. Your last one. Good. Keep going. Keep stretching. Keep stretching. Stay hydrated.
35:31All day. Lots of sips of water. Good job guys. Well done.
35:36Good job guys. Thank you.
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