- 6/21/2025
Category
🛠️
LifestyleTranscript
00:00Today's workout features both resistance and cardio which means you're going to
00:04tone muscles and burn fat. Don't worry if you don't own any hand weights you can
00:10use water bottles, tins of beans or even no weights at all. Most importantly of
00:17all try and enjoy the session. Good luck. Welcome to Real Start PT number two. Are
00:24we ready? Let's do this. Knees up into the hands, core nice and tight. We've done
00:29Real Start PT number one. Now the good news is number two is easier than number
00:35one. That's a lie. That's the first lie of the day but there is good news. That might
00:43not be it. The good news is is that this workout is really going to push you. It's
00:47important to remember that when we set 45 second sets as we are going to today, let's
00:54get the hamstrings warm. It's a challenge to get the full 45 seconds done. If you
01:00can't do the full 45 seconds, that's fine. Take a second, take a breather, come back in.
01:06You can pause whenever you need to. It's a challenge to work towards and if you do
01:11manage to do the whole workout without taking any unplanned rests, whoopee doo.
01:17Great job. We're happy with that as well. It's your journey. The Real Start is not
01:23about doing anything except your own personal best. Whatever that looks like
01:27today or any other day. Okay, good. Let's dip and reach. Breathing deep. Working it
01:34through now. Starting to feel strong. Starting to feel ready. Remember, it's not
01:40just about the body warming up this. It's about the mind getting prepared for what's
01:46coming. How are you going to approach the session today? What are the things going to be that you're
01:51going to do? Where are you pushing it? Why are you pressing play? Why are you here? Get
01:56all that stuff in your mind so we can get to that end point together. Three, two, one. Give
02:05it a little march now. Core nice and tight. Pumping the arms through. You're not nervous,
02:11are you, Natasha? No? Lisa? A little bit. We should be good. Let's get the arms rolling over here. That's
02:20it. Lovely. And then back the other way. And we're going to go into our first exercise. So
02:27we're going to start with cardio. And the first exercise is punches. Eight punches and four oblique
02:34knees. And the oblique is this muscle here. So we go one, two, three, four, five, six, seven,
02:40eight. A little slower than that. And then one, two, three, four. It's quite good to have your
02:49hand on the oblique and then you can really feel this muscle working. So eight punches,
02:54four obliques, 45 seconds, right side oblique. Are we ready? Three, two, one. One, two, three,
03:06four, five, six, seven, eight. One, two, three, four. Good. One, two, three, four, six, seven,
03:16eight. One, two, three, four. Big power now. One, two, three, four, five, six, seven, eight. One,
03:27two, two, three, four. Keep it going. One, two, three, four, five, six, seven, eight. Come
03:45on. One, two, three, four. Give me some more punches. Three, four, six, seven, eight. Deep breaths.
03:57Nice bit of coordination work there as well. Do you enjoy that one? Well, that's good because
04:02you aren't going to enjoy this. This is 45 seconds of double clean to here and press to here. Choose
04:15your weights wisely. Three, two, one. 45 seconds here. So we're using the glutes and the legs for the
04:25bottom part of the movement, the core the whole time, biceps as well and shoulders through the top.
04:32We've got 45 seconds of this. Breathe in nice and deep.
04:36Stay with it now. Stay focused. Your effort, your energy. It's a big set.
04:52Every single rep counts. Never forget that. Be strong. Be focused. Engage. Squeezing the muscles. Three,
05:04two, and one. Very good. Weights down. The same the other side now. So we're going to do
05:16eight punches, four obliques on the left side. Big power. Three, two, one. One, two, three, four,
05:27five, six, seven, eight. One, two, three, four. One, two, three, four, five, six, seven, eight. One,
05:39two, three, four, five, six, seven, eight. One, two, three, four, five, six, seven, eight. One, two, three,
05:51four. One, two, three, four, five, six, seven, eight. One, two, three, four. One, two, three,
06:05five, six, seven, eight. Keep it going. One, two, three, four.
06:12Four. Double. Curl and press. Clean and press. Are you ready? Three, two, one. Down we go.
06:30One. Good strength. Two. Good work. It doesn't matter how many we're doing, does it really?
06:39We've got 45 seconds. It doesn't matter if I get to 1,000.
06:48Until the bell tolls, we're doing cleans and presses.
07:01Stay with it. Keep all the muscles working. Great session here.
07:06Working the whole body. Moving.
07:12Three.
07:15Two.
07:20And one.
07:24And as an untold bonus, we're going to do 30 seconds of punches,
07:3130 seconds of obliques and 30 seconds of obliques. So the right side and the left side. Are you ready?
07:3830 seconds of straight punches. Your power. Three, two, one. Let's go. So I want to see power now.
07:47Come on. Big effort. 30 seconds. Upright, Lisa. Good. Chin down. That's it. Good. All the way out.
07:53Oh, that's good, Tasha. Come on. You don't smile when you're throwing punches. That's sadistic.
08:01You've got to look angry. Oh, come on. Come on. Keep it going now. Keep working. Come on. Big power.
08:10Big power. Big bonus here. I love a bonus round. You know that. You wouldn't be a body project if you
08:17didn't like a bonus round every now and then. Keep with it now. Come on. Come on. 30 seconds.
08:24Three, two, one. I'm not sure I believe Alex there. Are you? That wasn't 30 seconds, was it?
08:32It really wasn't. We know your game, Mrs. Bartlett. Obliques on this side. 30 seconds, please.
08:42You can trust me. Three, two, one. So just control it.
08:57So keep working. Crunching that oblique. You can feel it, remember? Feel that work happening.
09:04This is a nasty bonus. Keep strong. Keep strong. Good, Lisa. Good, Tasha. Three, two,
09:14one. Take a second. Give it a little shake. How are you feeling? Yeah? That sounded really,
09:24really, really genuine. Yeah, good. Good. Three, two, one. Here we go. 30 seconds here now.
09:35Just throwing in this little bonus because I know you can.
09:38Remember, you can pause whenever you need to. It's fine. Keep working through. Keep driving it on.
09:54Three, two, and one. Now's your chance to get some water. If you'd like to take part in more workouts
10:05like this and get the support of myself and the rest of the team, come and join us at
10:10teambodyproject.com where you can create a free account. Let's get back to it.
10:16Show you the next exercise that's coming up. We're going to sit low. The lower you sit,
10:21the harder this is. And we're going to step to the side. And as we step to the side,
10:26we're going to push. So obviously, the lower you go, oh, the tougher it is. Okay,
10:33so I'm going to go in the middle. You can go deep. You can go high. It's all up to you,
10:38but it is going to be 45 seconds. Are you ready? There's no one said yes. So I'm just going to assume
10:45that there might be a possibility that they are. Three, two, one. Here we go. 45 seconds.
10:54So the speed as well is up to you. Don't worry about us. Just start feeling that build up really
11:00quickly in the leg. Working on now. Keep pushing.
11:17Keep driving. This one's tough. Work through though. Can you work through that pain? Push into that pain.
11:26Come on. Three, two, and one. That's a deep burn, isn't it? Okay. Double curl and press.
11:44All hitting our legs. That's going to be a curl here. Sorry, double curl and a double raise. So the
11:55palms facing down on the raise. Three, two, one. So we've got the curl. We've got the raise.
12:06Nice. So the core. It's got to be very strong here as we work through.
12:19Breathe. Engage. It's the shoulders that are working on the raise and the biceps on the curve.
12:29But you know that by now. Because you're at real star PT too. And this is only for people that have
12:37already won. This is a workout for winners. Keep with it. Three, two, and one.
12:49So now the right leg. This is not fun, is it? This one. I'll be honest. Yeah, the weights is a bit of a
13:00respite from this one. Okay, you ready? That's saying something. Three, two, one. Here we go.
13:09So think of something nice. Take your mind off of that deep lactic burn. Because that deep lactic burn is
13:17changing your body. You know what? That pain feels good. That's change juice. Right now happening.
13:29That burn. I like it. I like it. Feels nice. Yes, it does. Come on. Come on. Stay with it. Stay with it.
13:39Keep working through. Stay the pace. Sweat pouring off now. I know we're in a workout. Three, two, one.
13:53You could have just kept going all day. You could have gone lower, Lisa.
14:05How low can you go?
14:06I'm thinking about the change juice, aren't you?
14:09You ready? Three, two, one. Alex just said it's the change juice.
14:2545 seconds here now. Get the game face back on. Lisa's a machine. She just keeps going. Actually,
14:34you don't need any rest, do you, Lisa? Just go through the whole thing. Non-stop. Sound good?
14:43Rather you than me. Keep working. Keep focused. Come on. Feeling this now. That's good. Shoulders and biceps.
14:55Feel them toning. Feel them strengthening. Three, two, and one. Take a second.
15:10Bonus round. Okay. It's only 30 seconds of straight punches and 30 seconds of bicep curls.
15:20But we're going to have the weights for the punches. Are you ready?
15:27Three, two, one. Let's go. So 30 seconds here now.
15:37So really feel now that core having to stabilize you. Be determined. Be focused.
15:45Keep with it. We've got it. We can. We will. Come on. Feeling the weight here now. Three, two, one.
16:02One. The nod. Bicep curls. 80s pace, which is quick. With me. Three, two, one. One. There we go. 30 seconds
16:17here. Feel the burn. Feel the pump. Squeeze it. Squeeze it. Don't let gravity take any of your benefits,
16:25Lisa. Don't give it to gravity. It's yours. Seize it. Squeeze it. Come on. Let's see. Squeeze. Squeeze.
16:35I don't trust Alex with that clock. I don't want my muscles to hurt in this much. Come on. Come on.
16:41Three, two, and one. Good stuff. Okay. The next one is going to be a squat and a hamstring curl. Okay. So squat and a hamstring curl.
16:59We squat and we kick our own bum. Literally. Are we ready for this? 45 seconds of kicking our own bum.
17:11Three or butt, as you say in the States. Two, one. Squat and a hamstring curl. I want you to try and get
17:20that heel all the way up. 45 seconds. Work it through. Come on. Let's do this.
17:39Core strong. They're long sets. You can pause.
17:44You're still winning. Work through. Drive through. Come on. Come on. Three, two, one.
18:04If you'd like to take part in more workouts like this and get the support of myself and the rest of the
18:10team, come and join us at teambodyproject.com where you can create a free account. Let's get back to it.
18:22Okay. Next exercise.
18:24Going for a lat pullover. So all the way to the top, down to the center, and a fly and down again.
18:41Okay. You might need a break on this one. It's tough. Chest on the fly, back on the pullover. Three,
18:48two, one. There we go. Into the center. Strong. Fly. That feels amazing. All the way up. Strong with the chest.
19:04Feeling like a warrior. I get this feeling about midpoint in the workout and down. Lifting through.
19:14Using the back. Suck that adrenaline up. This is an exercise that is very dictated by the weight.
19:25The control needed here. We're almost there. Three, two, and one.
19:34Back into the squats. Kicking off. Personal bottom. Three, two, one. Here we go.
19:52Core engaged. Focused. Working it through. Being strong.
19:59Bring that squat low.
20:15Stay with it.
20:15Come on. Come on. Almost there. Three, two, and one. Grabbing the weights.
20:41Three, two, one. Here we go.
20:5345 seconds now.
20:59Open. Close.
21:01Results coming. These PT sessions. Find a way they sneak up on you.
21:12They hurt. They need you to get the cardio going.
21:19Get the strength going. A bit of everything, eh? We can live with that. Come on. We're almost there.
21:28Strong.
21:28Strong. Focused.
21:31Three, two. One more here.
21:35And one.
21:38Okay, so 60 seconds of high knee marches.
21:43But that's not all. We include with each a chest squeeze and then as we go back,
21:50a back squeeze. So we're kind of here, here. So we use the chest, forwards and back, back.
21:58Are we ready? There's a butterfly but it's not coming to save us. Three, two, one.
22:0860 seconds. That really was a butterfly and I love a butterfly. I can't let a butterfly fly over
22:15without acknowledging its presence. Keep working. Be strong. So we're using the abs,
22:28chest and back.
22:33Focus in now.
22:33Core strong. The next round is big on legs. It's going to be tough. I know you can do it.
22:49I believe in you. First, let's contend with this. Keep that core engaged. Don't be tempted
22:58to let the tension come off the chest or the back. It's a big round. 60 seconds is huge.
23:06It needs resilience and you've got that. Three, two, one. That's a welcome bell. But not that welcome
23:18because we're going into squat and punch. We're going to squat and punch. Squat and punch. So we
23:28turn with the punch. If you just want to throw the punch you want to, don't overcomplicate it. It's okay.
23:35It doesn't have to be exact. The exercise after this one is going to make sure you're getting the
23:41results you want. Three, two, one. Here we go. Squat and punch out. So we do use the obliques when
23:51we turn, which is good. Don't go too quick. Make the punch count. So as you get used to it,
24:00start to feel the power coming out. It's going to make it a lot tougher. You may want that.
24:09It's okay. Squeeze up as well. Your choice.
24:14Stay focused. Stay strong. Almost there.
24:27Three, two, one. So left foot forwards. You can get your weights if you want them.
24:37I notice nobody's gone for it. Come on, Tasha. Grab your weights. And we're going to lunge. Okay.
24:4645 seconds. Don't worry if you need to take a break on this one. This is tough.
24:52Three, left foot forwards. Two, one. Here we go. 45 seconds. Do as much as you can. At any point,
25:04you can shake it off. Keep the shoulders proud. You can take an extra break here if you want as well.
25:16And then carry on.
25:23Stay with it.
25:24Up right. Feeling this now.
25:3445 seconds. Alex, not 60. Three, two, one. That's a long 45, isn't it?
25:43Okay. Back into the squats and punches for another 45 seconds of fun.
25:56Three, two. We're going to go right first. One. Let's go.
26:02You'll feel the legs now tired. Understandably so.
26:07Be sharp. Still focus in.
26:17Straight punches, Lisa. Good. Dip it down. Keep it working. Come on.
26:26Work it through.
26:30We've got it. We can. We will.
26:33Come on. Come on. Keep working. Three, two, one.
26:46It's the right leg forwards now.
26:53This isn't the most fun you're ever going to have, but it's 45 seconds of change juice,
26:59which we do all like. Right leg forwards. Three, two, one. Let's go.
27:08Squeezing it down now.
27:12Go as low as you can.
27:18Do as many as you can.
27:19Keep with it now. Come on.
27:29Core strong.
27:32Shoulders proud. Eyes ahead.
27:37Work through.
27:39You can. You will.
27:41We're almost there. I think.
27:47Can never be too sure with Alex.
27:50Three, two, and one.
27:5545 seconds of that.
27:59Get some water, guys. Get some water.
28:02I apologize in advance for what I'm about to give you.
28:08I've called it punches and pulses, because when something is so excruciatingly painful,
28:14we need a fun name.
28:15Punches and pulses. We've got 30 seconds of straight punches as hard as you can,
28:21and 30 seconds of pulses. Twice.
28:25High five, Lisa. Yeah. High five, Tasha.
28:32They were the most unenthusiastic high fives I've ever had,
28:36and I'm imagining that's what you'd be doing as well, okay?
28:39Are you ready? Start with the punches.
28:42High five.
28:42High five.
28:42Three, two, one. Let's go. Come on.
28:4630 seconds of power now.
28:49Come on, guys. A little bit more upright, Lisa.
28:52Core strong. That's it. Good. All the way out.
28:54Straight down the pipe.
28:59Keep working, Tasha. Come on. All the way out now.
29:02Power. I want power. Come on. Let's see power.
29:0630 seconds of power. We go straight into the pulses.
29:09There is no break. Come on.
29:13Three, two, one.
29:17You're going to miss punching in the second.
29:21We sit deep. We sit deep. We've got this.
29:25Come on. Feel it. There is no break.
29:30It's a deep burn. Core strong.
29:33We're winning. We're winners.
29:35You can pause. We come straight out of this to power punches.
29:42Three, two, one. Here we go. Come on.
29:47Power punches all the way out now. Come on.
29:51You've got this.
29:54Push. Push. PT2. Real start. Almost done.
29:59And if you're here, I know something about you.
30:07I know you win.
30:09And that's why we're going to sit through this last set of pulses together.
30:14Three, two, one.
30:19Come on. Come on.
30:22Core strong. Core strong.
30:27Work through it.
30:27It's a deep burn. But we can. We will.
30:38Focus in now. Come on.
30:42Three, two, one.
30:45That's more. That's more like it.
30:53Oh. Breathe deep. How do you find that?
30:58Burn is a good word for it. Yeah.
31:02Keep moving. Get some water. Keep the body moving.
31:06What a great job you've done today.
31:08Fantastic stuff.
31:10Working through this real start plan like a warrior.
31:14That's what it's all about.
31:17Breathe. Breathe.
31:20And stretch the quad.
31:22It's this muscle here.
31:24And that feels pretty good.
31:32Core strong. Be strong.
31:35And the other leg.
31:42You can always do extra stretching.
31:43I will always recommend the Body Project Stretch workout with Alex.
31:46We've actually got two of them.
31:48And they're extended stretches for times like today when your muscles are very fatigued and pushed.
31:53And it allows you to open up the muscles a little bit more,
31:57relieve the joints, and come back stronger tomorrow for your next workout.
32:01I think I'm going to stay here.
32:13I think I'm going to stay here.
32:15Feel that in the hamstrings, guys.
32:18Let's change over to the other side.
32:20Okay, a little upper body stretch with the calf.
32:31So put the right leg back flat on the floor and facing forwards.
32:36And extend at the front there, stretching out the back.
32:42Keeping that core engaged.
32:43Stay in focus.
32:43The more you think about that core, the more that's going to follow you into everyday life.
32:49So using that core when you're putting on the kettle, when you're picking up the kids,
32:54when you're, whatever you're doing, driving.
32:56When that core switches on, when you're living your life every day,
33:01you're going to avoid back pain and other musculoskeletal problems.
33:07So it's always, this is why we talk about the core so much.
33:11If you've never taken part in the PT pre-phase workout,
33:15which isn't part of the real start plan,
33:17but it's recommended for all people who start the body project.
33:19That'll give you a very deep understanding of core work and core engagement.
33:23Sets you up very well.
33:27Let's start with a nice reach to the floor.
33:30Touch the floor if you can.
33:31If not, as low as you can go.
33:35And then as we do, we can stand up, give ourselves a big clap
33:40and know that we've won.
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