hey guys and girls at home I'm still
potent and I'm Jeff Hirsh
we are from XF a fitness coming to you
live today from kinetic calm with a 30
minute high-intensity workout 30 seconds
per move 10 seconds of rest in between
but if you can't keep up with us you
take breaks whatever you need to Jeff's
going to get us started with a brief
warmup
all right guys and girls here we go do a
little bit different kind of warm-up
today a little bit of a yoga based
warm-up so let's get down into plank
down into chaturanga or just slow plank
and then just come on up into an upward
dog if you need to put your knees down
on the ground that's okay now push back
into plank and then in the downward dog
stretching that that lower part of the
body calves hamstrings okay let's step
it up hands on the floor and come up
slowly arms up overhead and let's do
that one more time go all the way down
step back into plank down and upward dog
or if your knees your knees on the
ground
Cobra that's okay back into plank and
push it downward dog
stretching everything out try to make a
nice little arc with the back so you're
stretching everything as much as you
possibly can great now let's step back
up okay standing on your left leg grab
your right ankle stretch out that quad
on the right side we're going to use it
it will be using them all if you grab
the other side that's okay to just do
one side or the other leg down other
side
great doing great at home thanks for
being with us here today we're gonna
give you a great workout
it could be done in 30 minutes you're
gonna feel great go on with the rest of
your day
down okay let's check out the shoulders
a little bit arm across just pull that
arm towards you
right about the elbow joint is fine same
thing other side great now just let's
just take our arms up and down stretch
out the shoulders back a little bit
let's get things moving get the blood
pumping and ours can do a light jog
let's get your heart rate going because
your heart rates going to be high today
we're going to put you through the paces
but like Stuart said you need to take a
break it's okay we're going to be doing
30 seconds to work 10 seconds rest we're
going to repeat that four times then
we're gonna repeater another four times
they'll have a little 30-second break
can we go in the next round Stuart is
going to be doing the work first I'll be
doing the work second but you get to do
all the work at home lucky you okay so
we're about ready to go and are you
ready I'm ready okay let's do are you
ready at home first move we're going to
do is called lunge wipers grab a
lightweight or don't grab a weight if
you don't have a weight or don't want to
use a weight that's fine three two one
here we go so basically what he's doing
is he's doing a jumping lunge just a
little bit of a plyometric move but
holding that weight it's gonna work your
core the entire time while you're
jumping so you're getting a
cardiovascular move working the
shoulders working the arms working
everything here and we just started so
keep going for another ten seconds now
if you want to pick it up a little bit
get that heart rate going a little bit
more that's going to be great help you
out more still we're still really great
here three two one take a 10-second
break we're on to our next move you
don't need to wait for this one this is
called it's called belt kicks or squat
kicks whatever you wanna do you you're
holding on to your belt three two one so
he's squatting kicking squatting
alternate leg kicking squatting kicking
alternate leg kicking so we're getting
you warmed up here but we're also
exercising at the same time
so your weight is in your heels knees
right over the ankles and when you're
kicking you're snapping that up so
you're working the lower part of that
core ten more seconds like this keep
going squat kick squat kick very nice
keep going at home three more seconds
two one very nice when you do some speed
skating Eddie all right so our next move
after our 10-second break is going to be
speed skater so we're going to be
jumping back and forth onto one leg
follow him three two one
so you're just jumping back and forth
bringing that other arm across you're
working the core here you're working the
calves you're working the quads you
we're going to hamstrings you're working
everything plus you're getting your
heart rate up at the same time why go
out and just run on a treadmill when you
can do this work your muscles and your
heart at the same time we're getting it
done here aerobic ly anaerobic me
everything at the same time very nice -
very nice it's got a nice hop here if
you want to go flying across the room
further that's okay - three two one
break ten seconds very nice next move we
got his side a lunge reach pretty much
just what it sounds like Stewart will
show you how it's done three two one so
you're lunging to the side and bring it
away over your head and down and back to
starting position alternating sides very
nice so yours you want to Crescent pose
lunge but you're adding a weight element
to that that's gonna make it that much
harder if you can't do the weight or you
don't have a weight it's okay you don't
need the weight it just makes things
work that much faster and that much
better eight more seconds you got it
India I got it perfect alright three two
one now 10-second break we're gonna
repeat those four moves he's gonna
repeat them now I know what I'm doing
I'm ready yeah now you're all warmed up
now there's no more excuses three two
one here we go
so back to the lunge wiper he's got the
wiper blade going here back and forth I
wish it was raining today it's so hot
here today I more sweating it out and
hopefully you are too that's the idea
it's gonna be a hot one definitely here
today but that's okay we don't mind
working out in it it's kind of fun ten
more seconds like this pick it up pick
it up pick it up go at home pick it up
let's go we're done warming up now four
three two one
very nice 10-second break enjoy it like
a drill sergeant yes
okay on to the squat kicks again so
squatting and kicking three two one
let's go
nice form here again the weight is back
in the heels you can even lift your toes
off the ground a little bit if you want
to make it harder he's got a nice pace
here this is about where you want to be
we don't want you flying out of control
we want you in control and getting the
most out of the move so another ten
seconds to go here and then we're gonna
move back into the speed skater very
very good stew thank you buddy
three two one preview some speed skating
again many clinics Eric Hyden is calling
your name here we go four three two one
come on here we go
those of you don't remember he was in
the 1980 Olympics I was around then so
keep going on it keep going out now if
you want to make this harder bend your
knee a little bit more and try to bring
that elbow to the knee a little bit very
nice look at that or if you're having
trouble with this just do a light step
show them a light steps - there you go
you don't have to do a plyometric move
you don't have to jump this is very
effective - you can work into this move
you can work into this level four three
two one
great okay last moving your round then
I'm gonna take over yes again back to
the side lunge reach three two one
lunging to the side reaching up back to
starting position lunging to the side
reaching up back to starting position
here we go
at this point your heart rate should be
up you should be feeling it we got a
long way to go but we're gonna get it
all done in under 30 minutes for you so
keep going about 10 more seconds very
very good form you'll notice he's got a
nice 90 degree angle with a bend on the
knee and you've got a nice straight arms
when he's going up on that side lunge
3 2 1 we're gonna take a 30 second break
while we set up the next complex here we
go Jeff taps in you guys take as much
break as you need if you need longer
than 30 seconds take it and then you
jump back in when you can we're
switching on and off you don't get that
luxury at home so listen to your body
take breaks me me too but we got four
new moves for you now for this cycle so
get ready Jeff's gonna get started put
some light dumbbells or rear fly into a
front race in three two one go buddy
excellent excellent notice his legs are
slightly bent and it's important when
you're doing any movement think about
the muscle that you're trying to work
here he's working his lats
he's working his rear delts he's
squeezing like he's pinching a quarter
in the middle of his back each time and
every time he raises gets about eye
level he's squeezing at the top of that
movement don't just go through the
motions squeeze and feel it it's all
about control not to be a good job buddy
good job buddy good job you got a couple
seconds left at home to get ready for
your next move spiders you got ten
seconds break go go
good good good
now notice he's going across and he's
going out he's going across with his
knee and he's going out wide with his
knee he's bringing that knee all the way
to his tricep and then all the way in
across his body squeezing his obliques
on the outside squeezing his core as he
comes across good job Jeff and notice
his hands rest body rest all right thank
you good job you got five more seconds
at home
Superman time get on your stomach and go
to Jeff squeezing his hands up squeezing
his legs off the floor pinching that
lower back good job and notice the brief
pause at the top of the movement he's
not just lifting and flopping back down
to the floor he's squeezing at the top
of every movement good job
pause and down pause and down you need a
break you can rest on your stomach for a
couple seconds we got three seconds left
two one break good job buddy job bicycle
time and back down we're gonna work the
other side of that core traditional
bicycle movements in three two one
across across across good job Jeff so
notice he's gently placing his fingers
behind that head he's not jerking his
neck he's reaching that elbow across his
body to that knee if you can't get all
the way to your knee that's fine you get
as far as you can but each time strive
to get a little further a little further
good job good job at home
reach reach reach you got three seconds
left two one
break break you got ten seconds we're
gonna repeat that entire cycle for you
guys you ready buddy
grabbing away you know the moves yeah
rear delt front raise and go good job
good job good job at home stick with us
again if you need to take breaks you
take a break don't sit down your couch
you need a donut sit down
move around shake it out and then jump
back in when you can good job buddy good
job squeezing at the top of each
movement good job you got 10 seconds
left at home squeezing those rear delts
squeezing those shoulders to the top
good job in five four three two one
break ten seconds
spider to cross it in you ready back the
plank
so notice Jeff's hands are 100 shoulders
in three two one
he's going wide bringing that knee to
his tricep then he's going across
bringing that knee across his body on
the inside squeezing every time good job
Josh
good job at home keep it up you'll get
tired drop down to your forearms if your
wrists are bothering you drop down your
forms good job good job but Jeff's gonna
pick it up he's super fit he's not tired
good job buddy you got five seconds left
at home four three two one break 10
seconds ah Superman time
time to fly buddy here we go
three two one back to Superman's to
watch Jeff lifting those forearms off
the mat lifting those thighs off the mat
squeezing that lower back every time he
gets to the top of that movement good
job buddy good job he's not flopping
back down it's slow it's controlled
good job good job at home you only have
ten seconds left
ten seconds left good job buddy squeeze
pause
back down you got five four three two
one good job you got one left then I get
to tap back in bicycle time okay you
guys ready at home there you go three
two one your last move before you get a
nice 30-second break it's like a
vacation good job buddy reaching that
elbow again strive to get a little
further every time if you can't get to
that knee that is quite all right next
time you do this workout you'll go a
little further and a little further take
a break if you need to then jump back in
good job but Jeff's gonna pick it up now
for those last 10 seconds he's reaching
he's squeezing that core good job in
five four three two one good job at home
30-second break take it all right
I'm heated up I'm sweating whoo I'm
sweating just talking about it I know
grab some water at home can stay
hydrated we're working out here today
it's very hot
might be where you are too either way
water is very important so stay hydrated
got another 10 seconds to go we're going
to move into another new move curtsy
shoulder press just like it sounds you
can be pressing over your head while
stepping back across with one leg
alternating three two one so stepping
back into a curtsy and doing a shoulder
press so why just stand around doing a
shoulder press want to get some legwork
and at the same time we've only got 30
minutes here let's get the most out of
it
that we can great form I know you can
keep up with him at home try your best
and do everything that's possible to
have form like this if you're better
than him that's good
so another five seconds four three
- one very nice whoo now you get to put
those down
no bridge fly I'm keeping him all right
he wants to step it up so we're gonna do
a bridge fly he's in a bridge position
three two one goes so he's flying out
and coming back in flying out coming
back in so you might have seen this move
in a gym somebody playing on a bench
doing this and that's great it works the
chest makes you stronger makes you look
good and all that fun stuff
but why not add a bridge to it at the
same time working the core working the
hamstrings and glutes makes everything
that much harder get you fit that much
faster right three two one rest very
good now you can do a jab cross switch
so it's put a little boxing into this
then hard this through yeah buddy this
is for been the boxing move three two
one so a little bit of weight to it
punch punch switching two feet punch
punch switch hit and feet now if the
weights are too much for you he's only
got three pounds here then do it without
the way it's still very effective
you don't need weight for most of the
moves that we're doing here today but if
you have it try to use it nice so just a
quick little jump switch around and he's
punching punching just alternating
simple move requires a little bit of
coordination but once you get it you're
gonna have a lot of fun with it three
two one very nice so we're on to what we
call would chop hops who likes to spend
a lot of time in the woods chopping wood
so here we go three two one and he's
doing a little squat jump just to look
coming off the ground a little bit but
at the same time he's holding an eight
pound weight and he's bringing that
across like a rainbow across his body so
he's going to work the core at the same
time as he's working the legs and the
shoulders and pretty much everything
else here how do you feel sooo I feel
good sweaty sweating a lot yeah we're
definitely definitely going to be
sweating a lot today five seconds to go
three two one
very nice take a ten second break rein
our cameraman
we're gonna go back that's a good thing
though at home to the curtsy shoulder
press grab your weights again three two
one stepping back curtsy lunge with a
shoulder press now if this is too
difficult for you and you find that the
balances is hard you don't have to step
back as far as him
you can step just give a little bit of a
step and you'll have more stability that
way but we really want you to lunge it
out here and stretch out that bag look
back like straighten it out as much as
you can
great keep going buddy eight more
seconds four three two one keep the
weights because we're gonna do the
bridge fly line down on the floor
five seconds rest to go Bridge up and
hit it notice how he's got a perfect
straight line here this is what you
should have at home - a nice straight
line going up like he's about to take
off and he's bringing the arms is far
down to the floor as you can if you can
go only go halfway down that's okay
quarter way down that's fine but work it
and get your flexibility in your
strength up so you can eventually touch
the floor pretty much touch the floor
with those weights five more seconds to
go nice look at him he's working
everything here core just just static
hold core move three two one very nice
chest and core all together how do you
like that I felt good I feel good so
back to the boxing with weights or
without three two one
punch punch switch punch punch switch
jab cross switch jab cross switch very
nice boxing is one of the best ways to
get in shape we're giving you these
moves because you know we're mixing it
with everything else here but this move
is definitely gonna get toned it's going
to get you lean it's gonna get your
cardio up heart rate burning fat burning
everything all in one shot here nice
jobs - nice job buddy five four three
two one one more moving your round grab
that eight pounder we'll Rob what you
have at home grab a soup can if you have
a soup pan that's all you really need
three two one here we go very nice squat
jump a little bit of a rainbow over
so if you don't have a weight at home
you can find something I wasn't kidding
about the suit can you can find
something that works as a weight we only
have eight pounds here in three pounds
here those are the only ways we have for
this entire workout so you can find
something at home that's pretty close to
that weight and do what we're doing here
I would say use your kid or your you
know pet but that could be a little bit
dangerous so let's just stick with
something that doesn't have any about
breathing capacity three two one
very nice Oh 30-second break let's go
I'm at home now ah
you earned it whoo Jeff's gonna pick it
up again though got it bicycles to
extension so we're starting off with a
core move here down in your mats when
you're ready or take a longer break if
you need to
in three two one to watch yeah good good
so notice bicycle across and then he's
pausing extending those arms extending
those legs hovering off the mat if
you're not there yet you're not ready to
hover you can tap the floor rest for a
second bring them back in for Criss
crosses and then an extension with a
hold you only got five seconds left
buddy three two one good job at home ten
seconds ten seconds mountain climbers
standing to a burpee fun sounds like fun
glad I'm not doing it three two one
watch up he's gonna do a mountain
climbers now he's gonna hop down Burpee
it back good you at home if you're not
ready to do that Burpee and the hopping
is too much for you when you get down
you can just step back and step back up
there are modifications for everything
anybody can do this workout you go at
your own pace
Jeff super fit he's picking it up a
notch he's got ten seconds left
he's climbing reaching to the sky with
every movement and he's hopping back
landing gently in three two one break
good job squat to alternating side race
so you guys are going to be doing a
squat and then lifting that side motion
and go good good you're gonna feel that
in your hip flexors on each side good
job so waiting your heels always when
you're squatting knees behind toes and
he's lifting that leg guess what if you
can't get it as high as Jeff that's
totally fine you might only be here you
might be here next time you do it you'll
search for that extra millimeter extra
centimeter and you'll get better every
time in three
you won great job Jeff good for him good
for me thank you this is a simple move
but a challenging one low plank cold
bottom of a push-up this far off the
floor and hold it in three two one go
hold it they'll notice
see how Jeff's elbows are staying in
that's harder that's going to work that
chest in that core little bit more if
your elbows start to flare out a little
bit totally fine but work toward getting
them in and holding that he's working
his triceps more that way he's working
his chest and he's working his core good
job buddy good job see that sweat
dripping off the mat that's hard work
that's calories good job buddy in three
two one good job buddy you got 10
seconds and guess what all over again
bicycles two extensions you got it in
you oh yeah four bicycles extension and
go good job he's reaching four times
across he's extending those arms and
he's extending those legs if you need a
longer break you take it you keep up
when you can you jump back in when you
can just don't sit down keep it moving
good job buddy good job he's squeezing
with every crisscross and he's pausing
briefly as he extends those arms and
those legs good job how do you feel I
feel good good jobs ready two one you're
up you're up
get your mounds and burpees again look
at you hahaha remember the mountain move
and the Burpee move in three two one
climb a mountain reach high and Burpee
good like I told you the last time you
can step back in that Burpee or you want
to make it more challenging Jeff's gonna
show you how to do a burpee push-up this
time go all the way down good job good
job
so there are levels depending on how
you're feeling every I don't feel the
same every day sometimes I can pick it
up sometimes I got to dial it back this
is your body good job buddy five four
three
one good job good job squat yes to
alternating side raise again keep that
leg straight fight for height in three
two one go
good job wait in those heels about his
back chest is up he's keeping that toe
pointed down toward the floor to make
sure he activates that hip flexor a good
job good job
leaning away from the side he's kicking
- good job and Jeff's getting that leg
pretty high so you got to fight for that
you got to work for that that doesn't
come the first day you try this out it
takes practice and discipline and you
guys can do it
good job in three two one good job buddy
you got one left
alright got one left low plank hold or
chaturanga yeah it's gonna hold yourself
at the bottom of the push-up in three
two one come on now fight fight if
you're tired if your arms are given out
drop to your knees for a second and then
go right back up when you can don't give
up you only have 20 seconds left then
you got a thirty second break coming
fight Jeff fight sweat dripping Jeff
super fit guy and sweat dripping off his
face in just about 20 minutes of work
we've done this is fast this is
efficient this is going to get it done
and you can go about your day good job
buddy in three two one you're done
you're done at home you got 30 seconds
and then we got the moves for you you're
over halfway done this workout guys
don't give up power through it they're
just getting good catch your breath
crab drink of water do what you need to
do cuz in 15 seconds we're gonna start
back up again first moves gonna be a
push-up into downward dog
follow Stu watch for his great form I
hope you ready it's ready to sweat this
one out and add to my sweat pile there
let's go four three two one push up and
then this one Oh downward dog so he's
doing a little bit of a hold and the
downward dog stretching out a little bit
and then he's got just a standard push
up you need to go wide with the push up
make a little easier that's okay if you
go to your knees to do the push up
that's fine too just keep following
along with him
try to stay in his pace or if you can go
faster buts while staying in control
that's cool too five four looking to
pick it up three way to go to one rest
very nice ten-second dress we're going
into a squat with alternating reverse
lunge so we're squatting
three two one squatting and just
stepping back into a lunge that's it
alternating legs squatting stepping back
squatting stepping back so we went to
the upper body now we're working on the
lower body we're gonna hit the core
we're gonna hit everything here for you
today so you get it all in thirty
minutes ten more seconds like this
really nice form control is very very
crucial here we want you to get the most
of them going down as low as you
possibly can getting that leg to 90
degrees that's very important three two
one ten seconds rest ready for some
quick standing means yeah we're gonna do
four at a time
switch we'll show you three two one so
he's bringing his knee in four times
switch to the other side he added in
weight element to this to make it that
much harder notice he's got an eight
pound weight in his hand you don't have
to use that again do what you can do but
if you can do that weight that's perfect
keep going buddy you got 10 more seconds
you got really nice form here I need to
change shirts midway through here I
don't know this shirt has now become
part of my skin shortlist for delts next
time three two one
very nice we're gonna go back to the top
again
I got one more all right it's right
sorry you cheat me switch arm cheese
which on waited here we go three she so
all he's doing go is doing a jump switch
with his hands above his head
I'm the guy that always messes up the
moves he's he's he's better than made
that so you just want to get more moves
to more fit to me exactly I'm cheating
him I want to cheat him but you keep
going at home another 10 seconds all
we're doing is I'm just a warrior one
lunge here this jump switching put a
weight above head if you can't jump then
just step it then just step it like this
that's all you have to do three two one
very nice now we can go back to the top
of your sequence sorry about that huh I
appreciate it yeah three two one we're
back down on the floor push up downward
dog push up downward dog now again if
you can't do the pushup
go to your knees and do the push-up and
then go into the downward dog and then
back to your knees again it's that
simple
so you don't have any excuses here you
have to do this move one way or the
other either level one or level two
whatever you want to do even if you're
tired you can do this normally but
you're too tired then do it on your
knees and keep going with us stay keep
up with the pace stay with us three two
one very nice pretty for the reverse
lunges again squat reverse lunge
okay so we're back to lower body again
yes three two one that's called Lake New
York it's a it's a new man-made lake
Lake Connecticut yes Lake kinetic very
nice nice nice pace pick it up a little
bit oh let's get a nice pace going here
when you accelerate the heart rate very
nice very nice so just squatting and
stepping can't get any easier than this
just squat and step you do this 90
percent your day without even knowing it
but now we're focusing on it and getting
the most that we can how to workout
three two one Oh ready to kick some knee
somebody's there I am head with your
knee again kick bonds that visualize
somebody right now let's go find whoever
you don't like three you two one I'm
working it too hard it's obvious look at
him go here four and then switch so you
just alternating legs alternating knees
very nice very nice this is working so
many muscles and you don't even have to
think about it you're working your
shoulders you're working your arms
you're working your core you're working
your legs and all you're doing is just
pretending that you're needing somebody
in the head can't get better than that
rough day at work
take this boss 5 4 3 2 1
very nice one more yeah we got one more
move to go here straight arm weighted
twist jump up straight up three two one
jump switch and jump and again if this
is too hard we don't want you hurting
yourself
staying safe is very important then just
do the step and just do the step and if
you don't want to use the weight
don't use the weight it's okay but we
want you to use the weight we want you
to get the most out of it come on pick
it up here we go
ten seconds left like this buddy ten
seconds and then you're gonna take us
home well you put me through hell four
three two one 30-second break grab your
water Stu's gonna take over whew I need
it right I get a break for 30 seconds so
do you but then you gotta jump back in
so if you need a longer break take it
just our last round so our last round
guys go
hey moves we got four minutes of work
left side plank hold so just gonna be in
a side plank holding it three two one
squeezing no Geoff showing off a little
bit I took it to the next level look it
to the next level lifted that leg up
he's really feeling that right here so
he's working his obliques
but that leg raise adds another element
good job buddy good job good job at home
if that's too much for your wrist if
that's too much for the risk go down
your form take some pressure off your
wrist you're still working those
obliques in three two one good job boy
all right good job way to kick it up
okay way to kick it up chair shoulder
press want me to have the honor sir
thank you I was reaching for the dreams
he gave me eight thank you
here we go go so Jeff's not just working
his shoulder moves we don't believe in
just one part of the body why not work
your legs at the same time so Jeff's in
a little chair position squeezing those
knees together but back he's hitting
those quads
he's hitting those glutes and of course
he's hitting those shoulders how do you
feel I feel tired but I feel good
made pounds are too much put it on the
ground just doing it in the air pushing
against those there will be playing for
you guys good job buddy in three two one
now I'm gonna let you get back on the
ground Superman to thee up so
three-two-one watch up Superman movie
did before and now he's being up hitting
that core back to Superman
so he's hitting both sides that core
he's working his lower back he's working
those internal and external obliques
here good job buddy good job at home and
if you're tired you don't want to roll
over just do one of these do Superman's
do the ups but if you're ready to pick
it up a notch roll and switch good job
Jeff good job he's cleaning the floor at
the same time three two one good job
good job now the Beast tuck jumps tuck
jumps boom I'm gonna give you that off
here you go you have a headset at home
go hand it to your friend so it doesn't
fly off so this is a tough plyometric
move
he's jumping and he's tapping those
quads every time if that's too much for
you if you can't take that at this point
totally fine
I'd need a break if I do this right now
lift your knees lift your knees just
lift your knees but keep it moving
Jeff's a madman here he's not going to
stop
he's got five seconds four three two one
good job buddy good job how do you feel
now do you feel at home tired you got
about five seconds left we're doing that
one more time and then you're done the
rest of the day's your side plank hold
other side in three two one go now
Jeff's raising that leg again he's
feeling that here he's feeling out here
feeling that here again if your hand
hurts go down your form use your forearm
good job at home
fight fight fight it's like pull your
leg down for a second Jeff show me you
don't have to do that you can stay here
but if you're ready pick it back up and
you fight for a little extra height
every time good job 3 1 good job guys
and girls you ready for a shoulder press
yes eighths or threes eighths come on
that was a test you passed taking it
home good job buddy go shoulder press
notice legs are bent if your legs are
about to die straight him out for a
second keep going with the shoulders and
straighten your legs out and then dive
back in when you can but by doing this
he's not just hitting those shoulders
he's hitting that core he's hitting
those legs compound movements
this is high-intensity training guys
you're going to get the most bang for
your buck by burning calories and toning
with every single move in three two one
good job buddy ten second rest Superman
to be up go back on the mat your
Superman II you're rolling over
you're being up in three two one and go
and in Jeff's case you're cleaning the
floor here - good job lower back core
hit it all all our movements at xfa
Fitness
try to give you guys the most you can
the shortest amount of time so keep
watching on YouTube keep tuning into
kinetic comm for live workouts every
week these guys are killing it and
bringing you new and interesting formats
every single day good job buddy
good job good job and you're done done
thank you
we got touch-ups oh that went over your
break let's go ready in three two one
and tuck it good job good job good job
good job
fight it home you got 20 seconds left 20
seconds left the rest of the day's yours
I'm gonna warm you down cool you down I
should say if you're sweating like we
are but if you got anything left in you
leave it out on the floor right now you
only got eight seconds left come on Jeff
fight four three two one good job great
job at home we're proud of you guys
relax stay with us we're going to
stretch you out we don't want you going
back to work
tight you worked hard today get those
legs nice and far apart reach the sky
bend down straight just swing just hang
for a second just hang walk those hands
to the left try to reach that chest
toward that thigh it's okay if you can't
get there yet walk it back to the center
walk over to the right we're proud of
you even if you made it through five
minutes next time you're going to get
through six back to centre
walk those feet in use those elbows to
push those knees out stretch that groin
area you kind of found side to side if
you want get in there deep good job
now step that left foot forward right
foot back into a nice lunge reach across
your body you're gonna feel out your
right hip flexor God knows we hit that
today a little bit just a little bit
switch right foot forward left foot back
reach across I'm still dizzy from those
jumps yeah I can imagine back good now
take that right foot over that left knee
sit down hit those hip flexors again
once I might be a little tighter than
the other I have one good side one bad
side it's okay back up I've got two bad
sides left foot across left foot across
reach back up grab that right ankle want
to thank you guys for tuning in today
this has been xfa fitness on kinetic
calm you got it tuned in tomorrow
Bristol has a crazy workout where you
guys it's called ABS ass and back I'm
gonna tune in for that I'll be there
yeah so don't miss that new stuff from
kinetic every week new stuff from xfe
Fitness searches on YouTube you'll find
us every week shake it out shake it out
thank you guys for joining us at home
we'll be back to you again soon find us
on our website x8v fitness com- on
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thank I can't calm for having to thank
you guys great workout today