Try this 5 minutes workout at home and keep your fitness.
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LearningTranscript
00:00In position, we're gonna take a cross body mountain climbers
00:02in three, in two, and one.
00:05Let's take that knee to the opposite elbow.
00:07We're here for 30 seconds.
00:10Good.
00:11Really take that knee across the torso
00:14and as close to the elbow as you can
00:16and keep your elbow, your wrist,
00:19and your shoulders sat so tall.
00:22From here, we're gonna take our plank jacks,
00:24jumping our feet out and then in, out and then in.
00:29Now, another option is to step it out
00:32and then step it in.
00:33Let's find that in three, two, and one.
00:36Our plank jacks here for 30 seconds, team.
00:39Still staying strong through our upper body,
00:42keeping our wrists and our shoulders sat
00:45and our belly button pulled into our spine,
00:48squeezing that core nice and tight.
00:52From here, we're gonna stay in a high plank position
00:55and take our first move with that dumbbell,
00:58pulling that dumbbell across and beneath our torso.
01:03Now, the trick with these plank pull throughs
01:06is to make sure that we have a wide enough space
01:08with our feet.
01:09Team, let's go ahead and find this together.
01:12We've got about 25 seconds left here,
01:14making sure that our hips stay level with the floor
01:17and keeping our abs squeezed nice and tight.
01:21Imagine an ice cube and your belly button.
01:24We're gonna take that belly button away from your ice cube.
01:26You've got about five seconds left here
01:29and we are gonna take it down to our back
01:31for our dumbbell straight leg touches.
01:34All right, we're flipping over,
01:37heels up toward the ceiling.
01:39Take that dumbbell, outer grip.
01:42We're gonna take our shoulder blades up off the floor
01:44and reach up toward our toes,
01:46crunching our abs into the center of our belly button.
01:51Now, if you're imagining a walnut in your belly button,
01:54you're cracking that walnut open.
01:57All right, team, from here,
01:58we're gonna take that dumbbell up toward the ceiling
02:01for our leg raises, bringing our heels down
02:03in three, two, and one.
02:06Lowering the heels down, then back up our shoulder blades.
02:09Stay off the floor here,
02:11exhaling as we take those dumbbells up to the ceiling
02:15and taking our heels up to the ceiling.
02:19Whose abs are on fire?
02:21You've got about 10 more seconds here
02:23before we set it up for our Russian twists.
02:26Woo!
02:28All right, team, let's go ahead and set it up
02:31for these Russian twists.
02:32Let's back it up.
02:34We wanna make sure that we find a nice, strong line
02:36from the crown of our head down to our tailbone
02:39as we twist side to side with that dumbbell,
02:42making sure that you're taking your shoulders
02:45all the way to the side.
02:53Woo!
02:57So you've got 10 seconds left here
02:59before we take our sit-ups with punches,
03:02alternating left and right in three, two, and one.
03:06You're gonna sit up, punch that dumbbell
03:09all the way to the front corner of the room,
03:11finding that twist and squeezing every time you come up.
03:16Boom!
03:18And pop.
03:19Nice work, guys.
03:20Breathe through it.
03:2115 seconds here.
03:24Really finding power with each pop.
03:28From here, we're gonna take our first side plank
03:31with the thread, the needle.
03:33We're gonna set up, making sure that our shoulder
03:35and our elbow are stacked.
03:37We're gonna take it nice and long,
03:39taking that dumbbell up to the sky,
03:41threading it underneath, and then popping it back up.
03:44Slow and controlled here.
03:47Now, if on your journey you wanna find a bent leg,
03:51that's totally fine.
03:53Fitness is all about where you are.
03:57Everyone starts somewhere as a beginner.
04:01All right, team.
04:02We're gonna switch to the opposite side
04:04in three, two, and one.
04:06So making sure that we're nice and long with our body,
04:10squeezing our hips up to the ceiling,
04:13making sure our elbow and shoulder are stacked,
04:17and punching that dumbbell up.
04:19We're nearly done, team.
04:2015 more seconds here,
04:22then we're gonna finish this off with a forearm plank.
04:26Isometric hold, team.
04:28Breathe through it.
04:29Squeeze, squeeze, squeeze.
04:31All right, let's get ready for our plank hold
04:33in three, two, and one.
04:36Forearm plank, nose over your thumbs,
04:39elbows and shoulders stay stacked,
04:41and think about really squeezing those glutes,
04:44getting long through your heels,
04:47and pulling that belly button in toward your spine.
04:50Nose over your thumbs.
04:51You've got this.
04:52About 10 more seconds left.
04:54This is the last and the hardest thing you'll do today.
04:56Just breathe through it.
04:58And remember, pull that belly button into your spine.
05:01We've got this.
05:02Five, four, three, two, all the way,
05:06and recover.
05:08Amazing work, team.
05:10You can find more WH Hardcore Workout.