Bodyweight Cross Training - Total Body Strength and HIIT

Hi, Get Healthy U TV squad. Welcome to body weight cross-training. This is 40 minutes of strength and HIIT using just your body weight. I'm Lindsay Bomgren, Get Healthy U TV trainer. and I got Sam Cam with here.

Hi. You ready to do this, Sam? We're ready. All right, you guys today's workout looks like this, 45 seconds of work, 15 seconds of rest. We got all strength on the front end.

So, it's pure body weight strength on the front end and then we go pure body weight cardio burnout on the back end. It's gonna be lots of fun. We're gonna warm ourselves up and then we're gonna jump right into our strength circuit. You ready to do this, Sam? We're ready.

Okay, let's get started with the warm up. Take those feet nice and wide, hands are just gonna slide down the thighs and we are just gonna body roll it out. So, drop the belly and then pull that spine up towards the ceiling. Give me a shoulder roll at the top. That feels right.

It does. Drop it and shoulder roll at the top. Nice, drop that belly, drop the legs and shoulder roll. Give me one more big one just like that. All the way down, all the way up.

Reach up nice and tall, take a forward fold, nice and wide. Place the right hand to the ground, left arm up the sky, roll up that wrist. That feels nice. Hello, hamstring. Right?

Hello hammies. Switch it out. Left arm down, right arm up, roll it out. Nice, bring it back to center, roll all the way up to the top, two big shoulder rolls at the top. Step those feet in, find that squat position and squat it out, down and up.

All the way down, all the way up, squats. Name of the game here, folks. Anytime, we are doing a move and you're like, I'm just not gonna go there, you come back to squats, this is your base move. Knees always go outer way from the body. Yup, weight in the heels.

You got it right here. Four, hold at the bottom, and three, tiny pulses, two, last one, hold it here and pulse it down for eight, seven, six, there's those legs, come on, four, three, two, one. Stand up tall, let's tap it, side to side. Just tap, push, push, push, there you go, push it, push it. Nice, you can add those arms.

Side to side, give me a little tricep punch, there you go. Eight, seven, six, five, you got it, four, three, two, one. Take it to a nice wide Sumo squat, take it all the way down, all the way up, down, up. We got lots of big full range body movements for you today. Okay, Sam's gonna offer some modifications along the way.

You got it. You do your best, forget the rest, that's the name of the game. Come on, three, two and one. We're gonna tap it side-to-side. So it's side to side.

Hit those inner thighs. Keep that head up, look at me, right here. You got eight, seven, six, you got it, five, four, three, two, one. Walk those feet in. How about we do some lunges, okay?

Right foot forward, left foot back. Find a nice lunge position here. Tuck that tailbone toward me, reach up to one side, reach up to the other side, step it in, switch it out. Feels a little bit wobbly. That is normal you guys, okay?

This is normal, that's a hard move to do. You're just trying to find that balance and that coordination while we open up those hips, yes? Reach and reach, let's do one more each way. Step back, reach and reach, one more. Step back, you reach and reach, step it in, let's go to the back of our mat area.

We're gonna hinge forward, walk it out to a high plank, drop down, find an up dog. Oh, nice little stretch and walk it back in, does that feel good? It does. All the way up to the top. All about those moves that feels good, right?

Walk it out, drop it down. Find a little up dog, you can flip the toes if you want. Ears or, shoulders stay out of the ears. Tuck the toes, walk it back in. You're gonna give me one more just like it.

One more, walk it all the way out. Find that up dog, you can flip the toe if you want. Oh, that feels good. This time, find your high plank. Find your high plank here.

Step your left foot outside the left wrist, open it up, nice, easy twist. Give me some arm circles to the back right here. Open it up, one, two, three. Hold it high. Can you take your left elbow to your left shoe?

Tap the shoe, open it up. Range of motion, tap the shoe, open it up. Maybe you can't get to the shoe, you go right here, calf shin, that's perfect. This is just opening the hips. One more.

Nice step back to high plank. Switch it out. Other side. Right foot outside. Right wrist.

Right arm to the sky, easy twists, shoulder sweeps to the back. There you go. Give me three, two, one. Hold it high. Right elbow, right shoe.

Open up those hips. You got it. Open it up. Right elbow, right shoe. Nice work you guys.

One more, right here. One more, right elbow, right shoe, Step back. Walk your hands all the way back, stand up. Are you ready to get your heart rate up? Let's jack it out.

Jack it, jack it, here we go. Sam, can give you your modification. You can tap it. Tap it or jack it. You get to choose.

It's up to you. Come on, let go right here. Up, up, nice work, you got eight, seven, six, you got it, five, butt kicks in three, two, one. Get those heels to the glutes, heels to the glutes. Get them up.

Get them up. Can you pump those arms? Pump those arms? Maybe add a jack with the arms. Hit those shoulders.

Nice. Right here. You got eight, six, high knees, that's where we go in four, three, two. High knees, high knees, run it, run it, run it, run it, nice. Pump those arms.

Come on. Heart rate climbing? Here we go. Let's finish that warm up. Eight, seven, six, you got it, four, three, two, and that is your warm up.

Nice work, Sam. Are you warm? We're ready. All right. Grab some water you guys.

We are going to jump into this workout. Your first set is straight, all straight. Okay? That means seven strength exercises. 45 seconds of work.

15 seconds of rest. I'm going to show you move number one. The remainder of the exercises. I'll show you as we go. Move one is a squat with a calf raise at the bottom.

It looks like this. I squat down, hold, calf raise and up. So hold it at the bottom. Lift those heels. Drop it down.

You're gonna challenge your balance. It's going to be fun. Little variation of a squat, right? Yep. 45 seconds starts in three, two.

Let's do it. Take it down. Lift, drop, up. Now, you don't have to stay with Sam and I. You can move at a pace that is comfortable for you.

I want you to try this move. At least give it a whirl for me. Okay? It's a little bit different than a squat. A normal squat.

Because your time under tension is longer. You're holding at the bottom, right? It's a little bit different, challenges my balance. Hands go forward. One more, you got it.

If you don't love it, omit the calf raise, do squats for me. Okay? Squats are the name of the game. Now we can hold it at the bottom with us. So you get that time under tension.

Oh, I like that. Right? Just hold it. You can always omit the calf raise. Nice work you guys.

Woo. 10 seconds here, yes, 10 seconds. And you get a 15 second rest and I'm going to show you move number two. Give me five, four, three, two, one. You're gonna stand on your right leg, it's a curtsy lunge with a reverse lunge but, we're going to add some arms, it looks like this.

Curtsy, pull, reverse, pull. So, you're gonna add that back. Squeeze that back. We start on the curtsy lunge. Standing on your right leg, left moves in three, two.

Let's do it. Give me a curtsy, squeeze, reverse, squeeze. Curtsy, squeeze, reverse, squeeze. Again, now Sam and I are going to move at a pace. Maybe, it's a little fast for you.

You slow it down, right? Do what's best for you. You do you. It's body weight, so sometimes. It's crazy what you can do with body weight.

Right? Hello. You have to choose to engage your back. Okay? You're not just here like, yadi- yah with my arms, right?

You see how Sam and I squeeze. Squeeze, come on. Leah gave like a theory one time about moving through like quick sand, a little bit harder mud, instead of air. I like that, you gotta pull it. Come on, five seconds.

Five, four, three, two, one. You're ready to take it to the mat? One and a half pushups. Okay. So find your pushup.

I'm on my knees. You can always do toes, it's all the way down. Halfway up, down, to the top. This is where we say Holy bananas at the end, okay? Come on!

You're on in three, two, let's go. Take it down, half, down, top, all the way down. Halfway up, down, to the top, down, half, down, top, so you can choose. Knees or toes, you can choose a pace that works for you. You got it.

I ask you keep moving. How you doing Sam? Feel the burn. Guys, this is harder than a standard push-up 'cause again, hello, time under tension. We are making this body weight program hard, yes.

And no shame in that modified game, right? No shame in that modified game. You don't need dumbbells to make it hard you guys. Come on, final five, four, three, two, You see how I'm struggling? We're struggling to get out of that.

That's where you should be. This should be hard for you guys. Okay? Take it to the ground. Sideline tricep.

So, we're gonna lay on our side, whatever side you're on. That palm is gonna go outside arm, on the ground. Outside arm wraps around okay? Tricep press, outside leg lift, in three, two, let's go. So, it's triceps right here, outer glutes right here.

Triceps on the pushup. Outer glutes. Hello, triceps. Right? Tricep shoulder.

It's a challenging move. You can feel the push ups that we just did before that too Right? That's why I put them back to back. Body weight. Fatigue.

Fatigue those muscles, maximum burn right here. Triceps, glutes, yes. Nice work. Tricep and glutes. I think these are two moves, the ladies love to work right?

Triceps and glutes. That's true. We've got the back of the arm and we got those outer glutes. Hello ladies. Come on ,five, four, three, two, one.

You're gonna roll over to your bottom. , my mat's going with me. Abs, finger tips face my butt, it looks like this. Kick out, open, close, pull in. Sam's gonna give you some modification options.

All right. We're on in three, two, let's go. So, it's out, open, in, pull, out. Open, in, I'm sitting right back on my cis bones. Keeping my shoulders out of my ears.

Sam, what are you doing on the modifier? So, one of the modifications is keeping the legs on the ground, you can also do one at a time. Yeah? That's a great option. One leg in, back up.

I love the one at a time. It's a great way to modify. Options, always keep your knees bent too, that always help the lever, the shorter the lever, the easier it's gonna be, right? Come on. Do you feel that core?

Take the work out of the hip flexors, put it into the abs. Come on. Yes you can. We're back up to standing in five, four, three, two, one. Bring it up to standing you guys.

We're gonna stand on that right foot, left leg goes back. It's a staggered squat with a lunge. It looks like this. Stagger, lunge. Stagger, stand, three counts.

Again, time under tension is the name of the game you guys, you're on in three, two, Let's go, take it. Stagger, lunge, stagger, stand, stagger, lunge, stagger, stand. So, that front right leg is loaded. That's what's doing the work right here. Think about making a fist with that front foot right now.

Squeeze it, come on. Right, right here. Squeeze it. Yes. You got it.

There you go. Time under tension is the name of the game with body weight because, you're using just your body weight. You can train a little bit differently than you would with dumbbells, right? Yup. Nice.

Love to mix it up. 10 seconds. Yes you can, stay with me one more move, One more move and you're through your seven moves. You got five, four, three, two, one. We're going to stay standing on that right leg.

Okay. Right leg does the work here. Option, Sam is gonna give you balance option one foot on the ground. Walk out, high plank hold, tap, tap. Walk in, on that one leg.

Hi. Yeah. You're gonna feel it. Lots of time under tension. In three, two, one.

I'm gonna try the balance game. Walk up into that plank, hold it here, float the leg, tap, tap, walk it back in. Now this right here, slow and steady balance work you guys. And you can keep that foot on the ground before even the pushes in that plank if you would like. Sam has got you right there.

Yep. Option to keep that foot down on the ground. It's more balancing And you can drop to those knees too, if you would like Yes, holy bananas, do I feel the quad, that right quad is on fire you guys, fire, fire, fire. You should want out, you should want out, do you want out Sam? Yes, I do.

I want out, you got five, four, three, two, you're out. Nice work, grab some water you guys. That was all seven. Seven moves. Wow.

Seven moves to strength training, you crushed it. And now, you're gonna do it again. Because you have two beautiful legs and we gotta work the left leg. Got to even it out. Yup.

You guys, same format, 45 seconds on, 15 seconds of rest. 45 seconds on, 15 seconds of rest, you ready Sam? I'm ready. All right guys. We've got calf raise.

You're there in five, four, three, two, let's do it. Take it down, lift them, drop them, stand up. Down, heels up, down. Right? It challenges your balance, always fun to do something a little different.

It can challenge you in a new way, right? That's what we're all about here at GH U TV. We got tons of workout programs for you. Strength and HIIT. Name of the game for a lot of people, myself included.

But man, you try a bar workout with these leg raise, challenges you in a new way. Good to switch it up. I'm here for it. I'm here for the challenge. We are here to motivate you.

Push you, challenge you. That is the name of the game. And you got 10 more seconds. Onto the squat, lift, lower, push, five, four, three, two, one more squat just for the fun of it. Okay.

Rest it out. You guys ready? Curtsy lunge, this time, standing on that left leg. Right leg is gonna move, curtsy with the arm pull, reverse lunge, arms, got to engage that back, back, back, back. You're on in three, two, let's do it.

Take it, curtsy, pull, lunge, pull, curtsy, squeeze, lunge, squeeze, hello, back shoulders, maybe a little chest in there too. Yup. And I always have to focus as I get tired, keeping the chest up. Oh yeah. As you go for those lunges, not jumping forward.

Yup. Keeping those shoulders stacked right over those hips It's the name of the game, hello, gluteus maximus. Right? That is, that left leg. Feel the burn.

Should be making a fist, and it should be burning. Yup. Squeeze. 10 seconds. Yes.

You can, stay in it. You're strong. Let's do it together. You got five, four, three, two, you're out, shake it out. Push ups, on the ground.

One and a half push-ups. Jeez, you guys, these are what get me. This is the tough stuff right here. We're in it together. Come on team.

We are. We're with you. You're on in three, two, let's go, it's all the way down, halfway up, down, to the top, down, half, down, to the top. My elbows aren't out here, okay. We're going straight back to the top, let's go.

Down, half, down, to the top, my elbows go right back towards my hips. My shoulders, they're out of my ears. My gaze is in front of me, down, half, down. Hello, time under tension, you're killing me. You're killing me.

Slowing down. Yes, you can. You can do it. You guys, I hope you know that when I say yes you can, I'm mostly talking to myself, especially right now. Come on.

Final, five, four, three, two, one, just fall to the ground. Oh, that's such a core burn. Sideline tricep, other side. So we're going to face this way this time. Outside arm on the ground.

Palm on the ground. This arm wrapped around, grab my shoulder, tricep press, outside leg up. In three, two, let's do it. Triceps, glutes, triceps, glutes. Do you ever feel that one arm is little bit easier or harder than the other?

Yes. I was literally just thinking that Sam, I was like, why is this side harder for me? Right? It's that like, overcompensation we do. Yeah.

Right. We always have one side that might be a little bit more dominant than the other. Always good to train a new way. I feel my obliques here too. Hello obliques.

Yep Little bonus ab work for y'all. Who doesn't love a little of that? Oh yeah. 10 seconds you guys, 10 seconds. Let's go.

Really squeezing that glute too. This is where we're feeling the burn. It's those final five, four, three, two, and one, nice work. Switch it over to your bottom. It's that V's kick out with an open foot, out, open, close, in, again.

You can do one leg, two legs, bend the knees, a lot of options. Shoulders right down the ears, fingertips face your butt. You're on in three, two, let's go. Out, open, the other in, out, open, together, maybe this time. I know the focus was on the core here but sometimes putting your focus somewhere else helps you realize all the muscles that are working.

So, here we're going to focus inner thighs. Hello, can you feel those inner thighs? Pull together, squeeze your shoes together the entire time on the pulling. You feel those inner thighs Sam? I do.

Hello. Even when you're just doing one leg at a time, you can really squeeze those inner thighs. Yeah. I love it. I love it.

10 seconds right here. Yes you can, stay with me. Final five, four, three, two and one back up. Staggered squats and lunges. This time standing on that left leg, left leg forward, right leg is back on the stagger.

Staggered squat, lunge, squats, down. Are you ready to get into booty? I'm ready. Ready to get into that booty guys? Move number six, we're on it.

We're in the home stretch in three, two, let's go. Take it, stagger, lunge, stagger, stand, stagger, lunge, stagger, up, down, back, down, up, again. All about making a fist with that front glute, you got it. Squeeze in, big powerful legs, hello, my runners out there, body weight cross training. It's all good for you.

Right here, your hips, your glutes, they are your power generators. That's what they are. You gotta work them. You gotta earn them. They don't come easy, up, down, back and up, down, back.

Come on, one more, one more. Take it down, back. And you're done. Single leg walk out. I'm going to stand on my left leg.

Balance that right toe. You can always tap that right toe on the ground. A lot of options. Walk up to that high plank. Give me those shoulder taps.

Walk it back in. And then I got some bonus work for you. Bonus in three, two, let's go, walk it down, walk out, tap the shoulder, tap the shoulder, walk back in, balance, there we go, gotta tap it. Use that core. No shame.

Nope. In having to tap, right? The beautiful part about these workouts, they are on here forever. You're gonna come back. You're gonna do them.

I promise you. They're not going to get easier, but you, my friend, You just get stronger, I love that. You get better. You take up those wobbles, right? Holy quad.

That left quad, it's on fire. This is the time, the final 10 seconds, where I'm screaming "get me out of here". Get me out of here, right? But these are the 10 seconds that just count, right at the end. And, you're out.

Bonus work, take it down to the ground. Bonus work, find a plank, right strength. We're gonna add a little bonus work, those shoulder taps we just did, can you take it to a hip tap? So, take a nice wide base with your feet. Option, always drop to the knees, right?

Don't shame that modify game. Tap the hip, opposite hand, opposite hip, tap, tap, tap. You got eight, seven, six, five, four, three, two, one. How slow can you lower to the ground? I've dropped to my knees.

'Cause I care about form, down to the ground, on an eight count, down for eight, seven, six, five. Don't beat me down, four, you're halfway, three, Don't cheat it, two, one. Chest is on the ground. Arms reach straight out. You ready?

A little bit. Of Superman. Superman lift and Hold for three. Lift up, hold, two, three, take it down. Hold, two, three, take it down.

Hold, two, three, last one. You ready? Hold up. Hold up and swim. Swim.

Swim for eight, seven, six, you got it, five, four, three, two, one. Push it back. Child's pose. Stretch it out you guys. Awesome job.

You know we gotta throw in some bonus moves, they're keeping you on your toes. On your toes. Grab some water you guys, that's strength, strength is done. Check that off the list. Way to go.

Now, you know what's next? Oh-oh. Cardio. Cardio. Pure body weight cardio.

I feel like there could be a fire, like inferno, this is going to burn. It is, so good. You guys, do not get scared okay? Because you get to choose your pace, your level. We're going to show you high impact or low impact.

Just 'cause you're going low impact doesn't mean you're working any less hard. This is gonna be hard. Turn on your ticker if you haven't. I want you to count those calories. 'Cause you're going to torch.

Same format. Seven moves, 45 seconds on, 15 seconds of rest. I'm going to show you move number one. It's a jump squat with a kick. It looks like this jump, kick it.

Jump, kick it, now you just take out the jumps right? Sam is gonna show you that option, ready? Three, two, let's go. Jump, jump, kick it. Jump.

Now, Sam and I are gonna move at a little different pace here because she is not jumping, so if it looks like we're not coordinated, it's because we're moving at different paces. You're gonna raise the heart rate right here. Jumping squat, notice how you'll do a little hop on that kick, little something extra. I feel my core fire. I feel obliques.

Heart rate. Core, everything, all right here, 10 seconds. Hang with me. Come on. Yes, you can, it's five, four, three, two, one.

Right, three jacks, one burpee, loaded. Looks like this, one, two, three, burpee, jump or no jump. You get to decide. Catch your breath. You're there in three, two, let's go.

Jack. One, two, three, burpee, one, two, three, burpee. I am gonna show you low impact, Sam, if you want, tap, tap, tap, step back, step in, take up a jump, tap, tap, tap, step back, step in, lot of options you guys. One, two, three, here we go, switch, that was coordinated. One, two, three.

Get a little of everything. High and low impact, come on. 45 seconds. That is Fire. One, two, three.

Come on here. Final five, four, three, two, one. Sam did it. One for the win. I got out, I was like, nope, I'm out.

Tap out. Four mountain climbers, four high knees, okay? Looks like this. One, two, three, four, up, one, two, three, four. I said cardio burn.

I missed it. Three, two, let's go. Come on. Climb. Two, three, four, up, run, two, three, four, back down, one, two, three, four, up.

You can always take the jump out of it. Just lift those knees. Yes. You can slow it down, you're gonna move at a pace that you can sustain for 45 seconds. I'd rather have you go slower and move the entire 45 seconds than take a break.

There's no breaks you guys, no breaks. 45 seconds, you got 10 left. I'm joining too. Here we go. Five, four, three, two, one.

Woo. Nice work you guys. All right, we're gonna stand on our right leg. Left leg, it's a lateral lunge, bound, reverse lunge, bound. How are you doing Sam?

Take a breather. Take these 15 seconds. Three, two, let's do it. Lateral lunge. Low impact?

no jump. Yep. You just give me that knee drive Sam. Lateral. Still works a lot of that balance.

Squeeze your opposite glute, down, hop, back, hop, this is pure burning right here. So, the reason why I love this workout, that strength portion, right? We got into our glycogen stores. Now, this last portion, this cardio burn. That is pure fat burn baby.

Yup. Pure fat burn right here. Come on. Oh, I'm feeling those legs from earlier too. Woo.

Yes, right. Have those legs, there they are. They're big and beautiful, you got five, four, three, two, one. How are we doing? All right.

Ready? Stay standing on that right leg. Left leg goes strike, punch, strike, punch. That's the name of the game. You're there in four, three, two, let's go.

Strike, boom, strike, power. Oh. Sam, have you done boxing before? Hey, I have. Look at that power.

I don't want to be behind that punch. Ha-uh. Boom. That's where I get my aggression out. Right.

I always say, working out, best therapy there is you guys. Yeah it does. Right here. Through doing the physically hard stuff. Helps me get through the mentally tough stuff I face every day.

Absolutely. Boom, yes. You got it, right here. That heart rate is rising, in a low impact way. I love it.

Come on. Like you always love to say here, at Get Healthy U TV, where the mind goes, the body flows. You got it! Three, two, one. For number six, one of my new favorites, squat inner thigh.

It looks like this. Squat, hop, squat, hop, squat, hop. Take up the hop. Simple as that. Inner thigh tap, core inner thighs.

We love them. You're on in three, two, let's go. Squat, hop, come on, your pace, your tempo. You get to choose it. 45 seconds, okay.

Take the jump out for a little low impact but still getting that heart rate up there, right? Yeah. This is HIIT training, but 45 seconds of HIIT training with very limited breaks is hard. Yup. So, I'm not looking to get your heart rate zone right here, I'm looking to find a pace I can maintain for 45 seconds, right Sam?

You got it. How are we doing at home? Right? What would it look like if I said 10 seconds? Come on.

Can you hang with us? Hang with us. Don't lie. Here we go. Hang with us.

Come on. Yes, you can for five, four, three, two, one. Okay. Final move. Last one?

Final move. Burpee, superman, quarter-turn. Looks like this. Burpee, all the way down to the ground. Lift.

Bring it up, quarter turn. Okay. I know it looks like a lot. You're not going to get through that many in 45 seconds Do it at your own pace. You're on in three, two, let's go.

Burpee, chest to the floor, reach out, lift. Replant the hands, pop up, quarter turn, right here. Take it all the way down. Lift, up, quarter turn. I'm showing you the modification right here.

Lift, pop up, step in, tap, step back. Out, superman, lift, step in, tap it, okay. A lot of options you guys, come on. I almost forgot my Superman. We should call it superwomans Yeah, I like it.

Up, come on, last five, four, three, two, one. You can just sit right here, 45 seconds on the ground. Enjoy it. Okay. Grab some water.

You guys, that's it. Seven moves. Get to do it again? Right? Not completely done yet.

Not completely done. I should say, homestretch. You're in the home stretch. You got it. You guys literally, let me get myself a towel, 10 minutes left of this workout, okay.

10 minutes. About seven minutes is work. Three minutes is stretching. Can you wrap your head around that? Seven minutes of work.

You got it. Seven minutes of work. Do anything, Jump squat with that kick. Option, take out the jump, enjoy the rest. Enjoy the rest.

We've got 15 seconds. I'm not cheating you, I'm taking it all. Don't let the heart rate come down, it's got to have somewhere to go. We're gonna go high, jump squat with that front kick. Five seconds Ooh.

We're ready? We're ready. Three, two, let's do it. Jump it. Kick it, jump it.

Opt, you can take that jump out. I got you with the modifications over here. Add some power to that kick, hello, hammies, hello, core, yeah. Hello, heart rate. Hello, heart rate.

Right? Yes. Hello heart rate, it's there. It's climbing. Do you feel those hammies?

You can always take that kick a little bit lower too. I like it. Lots of options here at GH U TV. Do what works best for you. Lots of options.

You just keep moving. That's the name of the game. Come on. Yes you can. 10 seconds.

I love when I hit 10 seconds. Yup, you can do anything Come on, last five, four, three, two, one on that kick. Three jacks, one burpee, three jacks, one, two, three, one burpee. You should be, hands on knees, hopping and popping, right here. Huh?

Are you with me? You're on in three, two, let's go. Take a jack, two, three, burpee, Jump or no jump? Jack, two, three, hit the deck, jack, two, three. Come on, hit the deck.

You guys are crushing it. One, two, three. You can do anything. You guys are strong, mentally and physically. These workout, this is not for the faint of heart right here.

Nope. Body weight training. Never said it was gonna be easy guys. Come on. Sometimes I think it's almost harder.

10 seconds Here we go Let's go, five, four, three, two, we got that last rep in. Four climbers, four high knees. This is where I'm like, who wrote this workout? They can even blame you. We're gonna blame Chris everybody.

We're gonna blame Chris Freytag. She does like her burpees. Four climbers, four high knees, you're there in three, two, let's go. Start on the climb, One, two, three, four, take it up, One, two, three, four, take it down, climb, one, two, three, four, slow it down, step it in. You do you.

Come on. One, two, three, four, take it up, one, two, three, four, take it down, one, two, three, four, come on. You got to stay in the top right here. Mentally strong. I know it burns, damn it burns for me, right, it burns for both of us too.

We're with you on five, four, three, two, one. Ooh. All right, you guys, got our lunge, curtsy lunge. Lateral lunge, curtsy lunge, yeah, on the bound. Take it to the side.Take it back.

I'm sorry. Just straight back, not a curtsy, straight back. We're going this way. We're going that way in three. That'd be the other leg.

Two, let's go. Lateral, bound if you want it, reverse, bound if you want it, lateral, hop, option, take out the bound, give me that knee drive, hop and tap it, balance. Tough stuff. Yes, you can always tap that foot, if you're feeling a little bit out of balance, otherwise try a little bit of that balance without the jump. Still working just as hard.

And don't compare yourself to Sam you guys, she's a dancer, her balance is on point literally, on point. Sometimes, not all the time. Got to work at it though. You struggle with balance, what workout should you do? I love bar workouts.

Yes! Yes! She read my mind you guys. My balance workout, get ready to talk, we have five, four, three, two, one, Bar, bar for balance, we love it. All right, right here.

We've got to go this way, knee drive. Punch it. Sams got me, she's the accountability partner I need. We got to even out our bodies. You're on a three.

Two, let's go, give me that knee, the punch, knee, punch, quick like quicksand, right? Yup. Pull it. Pull that knee in. That air, think about being in a pool There's a reason water training became such a big deal you guys, because it's hard.

Yes. I played college volleyball, we always did one workout a week in the water. Tough stuff. Oh really? Yeah.

Low impact, kind on the joints, solid strength training for the shoulders. Boom. Up. Let's go. Come on.

You got it. Push it home you guys, right here. Final 10 seconds yes, you can do it. Pivot that back though, pivot, pivot, punch, boom, landed, pivot, punch, boom. Three, two, one.

You're out. Two moves left, two stinking moves. That's it. Two moves, you in? Squat and a heel tap.

All right. Squat, here. Jump or no jump, you decide. Three, two, let's go. 45 seconds, right here, you should to be anaerobic.

Breathe. Keep breathing, are you breathing out of your mouth? Yup. Absolutely. You should be.

Come on. Two moves left. You can do anything. You can do anything. You made it this far.

Anything. Two moves left you guys. Yes you can. Stay with us. Finish, you're strong, yes, you are.

You can do anything. Come on. Keep breathing, keep moving. 15 seconds. 15 seconds.

Don't quit. Drop that butt low, it's in your heels. I'm saving it, I'm saving my holy bananas for the next one because you got 10, nine, eight, come on, finish, let's go, final five, four, three, two, one. That's it. Last move.

Burpee, superman, quarter turn. It's the big kahuna. It is. Burpee, up hands, superman, superwoman, quarter turn, superhuman, superhuman, that's what you are. Three, two, let's go.

Burpee, superhuman, up, quarter-turn. Burpee, right here you guys. Come on. You gotta earn that finish. Come on.

Finish strong. Yes, you can. Right here. This is where champions are made. There we go.

They're made in those final minutes. Come on. You gotta keep pushing like I said, this physically hard stuff. This is what gets us through the mentally, the mentally challenged stuff. We all got something in our life we're facing that's hard.

This right here. This helps, come on, 10 seconds. Stay with me Sam, stay with me. I'm waiting for the holy finish, where is it? Five, four, three, two, one.

Yeah. Awesome job you guys, high five, at home. Holy bananas right? Double high five. I love these new formats.

Yeah. Always want to try something new. But yeah, let's cool down. We're gonna stay standing. My heart's pounding.

Yeah. Yours should be too. Begin here, reach up tall. Give me that baby back bend. Open it up, reach out, drop your right arm.

Open arm chest expansion. Pick that right-hand to the small on the back. Nice big reach over your head. Hello. Obliques, shoulders, chest.

Back to center. Reach up tall. Other side, drop the left arm. Take the left arm to a small of the back, reach over your head. That feels good, right?

Yes it does. Reach it back up tall, heels in, toes out. You drop down to the bottom of that yogi flat, where we started this workout, right? We started on squats, we're gonna end right here. Keeping that head above the heart, right.

Letting that breath, that heart rate come down. Opening up those inner thighs. Now, if you're feeling good about your heart rate, I'm feeling good. My recovery time was in. Gonna put my hands on the ground and my hips go high, hips go high, shake it out.

Shake it out, where we started the work out. Right? Palm down. Right palm down, left arm up, roll out the wrist. Option here, take it half line.

Can you reach to the opposite hip? Oh, that feels good. Hello. Open up the heart a little bit. All of those pushups, those one and a half pushups.

Switch it out. Left arm down, right arm up. Option, take that half by, open up the chest, the shoulders. Yes, those pushups got nothing on us right? Right here, bend those knees, go it up one bit a time, neck and shoulders last.

Give me three big shoulder rolls. Up, back and down, up, back and down, up, back and down. Right here. Flap those wings. Clap them out, give yourself some big hugs because man, did you earn it, holy bananas.

That was tough stuff. Yes, it was. You guys are awesome. Thanks so much for joining us for this workout. We got lots of recovering stretching workouts on Get Healthy U TV if you need need something more but that's it for Sam and I for today.

Way to go. You guys crushed it! Come back. Join us again. Nice work, Get Healthy U TV squad.

We'll see you soon.