Burn with this fun, effective HIIT Workout!

It's a heartbreak, if you only wanted to heal. Tell me what you want, if you never felt the hurt. We can find a place to stay. Happy Monday, you guys. Happy MLK Day. Good morning again, Aruna. I love it. Good morning, Nazzy. Good morning again, Jill. Wow, it's already 8? What the heck. How did that happen? Alright, so in terms of what you're going to need today. Light and heavy weights and a band. So, I've got two different kinds. If you don't have a band, that's okay. Today is a metabolic conditioning workout. So, we're going to be going back and forth. Strength, cardio, strength, cardio. We have sets of three strength and three cardio moves. That is what today is going to look like. Good morning, Bella, Amy. No problem, Patty. Come back when you can. Of course, Renee. I love it. Okay, let's get warm. I'm already warm, but you know. The rest of you. Squat it up. Good. Awesome. Top it up. Good morning, Ruth. Let's reverse lunge. Twist over that front leg. Alright. Let's get a little bit more mobility. Touch down. Touch down. Get as low as you can. Alright, let's go deeper. Open it up. Get to the sides. Nice. Now, match those feet. Get nice and low. Get as low as you can. And push those knees away. They'll stretch through your hips. Good. Slowly come up. Good job. Roll out your shoulders real quick. Make it bigger. Good. And the other direction. Let's lift. Scoop out. Good morning, Kayo, Fiona. No worries. Come get it when you can. And scoop. Feeling it already. Good. Nice and wide. Side to side. Good. Twist. Lift over that shoulder. Nice. Three. Two. And one. Okay. Good morning, Mary. Let's get a little more dynamic. I gotta turn this up. Jack it out, guys. And please know, anything that we do in this class does not require jumping. If you're like, my body doesn't do that. That's okay. You do you. I always show options. Good. Out to the side. Good. Shuffle. Good. Squat jumps. Good. Feeling warmer yet? Yeah? Three, two, one. Nice job. Okay. Like I said, we're back and forth. Strength, cardio, strength for you, okay? Alright. So we have a squat, lunge, squat, lunge, squat, lunge. Yeah. For a while. You have a minute strength to a 45 second cardio. It is goblet style. Or if you want more, you can rack the weights. Goblet is medium and then by your sides is the easiest, okay? So pick the right weight for you. I'm already sweating. I love it. I love it, Renee. Alright. So, right at the chest. You got a minute on the clock. It is a squat, lunge, squat, lunge. Sound good? Okay. Time begins. Right now. Let's go. Say that again. Uh-huh. Good morning, Nathalia. I forgot to pull up. Good job. Keep going. I forgot to pull up YouTube. What the heck? Good. Almost there. Hey, hey, hey, hey. Good job. 3, 2, 1. Drop that weight. One thing only. You ready? Oh, yeah. Come on. 3, 2, 1. Okay. Lunge, lean, kick back. Alternating, okay? Lunge, lean, kick. Tight to the body. Lunge, lean, kick. Look at this. One minute on the clock. That's it. Let's go. Arms tight to the body. Get it, guys. Uh-huh. Woo. I might have to rewind this so we get the right amount of cardio. Come on. Here we go. Good job. Keep it up. 3, 2, 1. Okay, guys. Come on. 3, 2, 1. Uh-huh. Next set. We have a new move. Haven't done it in a while. I'm going to quarantine you, okay? So, squat, cobra. So your palms are going to be facing back behind you. Squat first, press back. Okay? Squat first, press back. Yes. You're going to feel it through the entire arm. Take the right weights for you. There's one minute on the clock. Good. You ready? Let's go. Squat, press back. Yes. Squat, press back. This one, the cobra. Squat, press. Good. Chin when you do it is easy to do. Squat. Good job, you guys. 15. Good work, good work. 3, 2, 1. Drop those weights. We have double jump twists. Okay, ready? Let's go. You don't want to jump. Yay, guys. 3, 2, and 1. Water break. Quick one. Oh, my goodness. Moving on. Okay, curtsy touchdown. Single arm curl and press. I know, it's a lot of words. Let's go. All right. So, cross back or curtsy lunge. Now, the leg that's back behind, the opposite arm to that leg is going to be doing the curl and press, okay? So, touchdown, curl, press. Yes? Hammer curl style. Curl, press. Yes? You ready for it? One minute. I'll tell you when to switch sides. Let's go. Good. 3, 2, 1. Other side. Yeah. Same thing. Come on, get low. Can you touch the floor with that one? If that hurts, don't do it, but get as low as you can. Good. 3, 2, 1. We got an elbow shuffle. You ready? It's just back and forth with those legs. Set. Let's go. That's it. I don't touch it. Good, good, good. Left leg. 3, 2, and 1. Okay. I'm going to go with my lightweight because we have a T coming. You ready? All right. Squat. T. Crisscross the opposite way. Feet out, yes? You ready? Let's go. This one's going to burn. Good job, you guys. Almost there. Good, good, good. 3, 2, and 1. All right. We have in-out, cross knee. I know. You may have already done this before, but we're doing it. In-out-knee, in-out-knee, in-out-knee, yes? Ready, set, let's go. 3, 2, 1. Oh, my God. All right. Next one, we have a lateral lunge. You're going to crunch out, okay? And you're going to drive the knee. Yes? Let's take the right weight. I'm going to attempt these. I'm going to be going down real quick to the lighter side. I told you we're going to switch sides. Ready? Let's go. Lateral lunge first. Crunch, knee, crunch, knee, yes. Make sure you're leaning to that side. Knees. Engage the glutes. Crunch. Woo! Ha, ha, ha. Sorry, Cam. All good, all good. You're watching me anyway, right? Okay. 3, 2, 1. Other side, same thing. Good job. You got this. Come on. Good. 3, 2, 1. Okay. Cardio. Lateral shuffle thruster. You can leave the thruster out. Thruster is this. Okay? If you prefer to step it out, do it. If you prefer to lose it, fine. But we got a lateral shuffle. Ready? Let's get it. You don't want to put those wrists on the ground. That's fine. Get it, guys. Come on, 15 seconds. Keep messing up the floor. Woo! Get it. 3, 2, 1. No problem, Neha. Give them what you can. Water break. Good job, you guys. Okay. Here's where the band comes in. We have a retraction. So if you do not have a band, whether it's handled or not, that is okay. Grab some lighter weights. Lighter weights. It'll be similar to the polo that we did, but a little bit higher. Okay? Simoes quad. Retraction. Now, those arms do not bend. The band is coming straight to the chest. The closer your knees are together, the harder this is. Right? All right, you guys. Let's get it up. Let's go. And pull. Good. It also depends on the intensity of your band, right? Get it, guys. Get it. Good work. I know you're feeling these. Almost there. Good. 3, 2, 1. Drop that band. We got 360s. Squat hops. It's gonna suck. Okay? Once you get a 360, you go the other direction. Ready, set, let's go. Remember, you do not have to jump. You can march. Anybody dizzy yet? Get it, guys. 3, 2, 1. Oh, my goodness. All right. Band or weight. It's up to you. All right, so lunge. Okay, really feeding into it. You've done this before. Yeah? Stick to one side until you hit the switch. Let's go. Good. Now, for the last little bit, we're gonna slow it down a bit. Pull it up, twist. I need you to look over that shoulder. Good. 3, 2, 1. Switching sides. Same thing, other side. Ready? Let's go. Dance shake. Good job. Keep it up. Shoulder pick. Yes, Serena, I can imagine. I'll feel you too. Good job. All right. Good job. 3, 2, and 1. Oh, my goodness. Okay. We got bounce squats next. Yay. Not, right? So if you don't know what those are, it is down and up. It is up to you whether you jump or step. You ready for it? Let's go. Good job. 3, 2, 1. Oh, my gosh. Okay. My body is tired. But you do you. This is your first workout. Okay? Squat punches. Squat, punch. Ready? Let's go. Good job. Now, double punch. Down, double punch. If you would prefer, squat first and then punch. Your back is saying no thanks. It is up to you. Good. Get it, guys. Get it. 3, 2, 1. Oh, my gosh. 45. Let's go. 45. Switching it up. Ready? We got ski hops. Let's go. Don't want to jump. Take a step. 3, 2, and 1. Big break. How are you guys? Once we recover, we got man or woman makers next. Okay? It is plank position. I am going to show you all the options if you don't want to be down on the wrist. You got row, push up, thruster, and a hop in overhead clean and overhead press. I know. I didn't do that in the right order, but I am going to show you. I am sure most of you know what this is. They are not the funnest, but they do the job best. Thrust it. Row. Push up. Clean and press. I know. Okay. One minute. Let's go. You can go down to your knees for that push up. That works too. Yeah. You can also step it out. No need to jump. Feeling it. Good. Remember, take the option if you need it. You can even row from your knees as well. Get it, guys. Get it. Work. Come on, Amy. Come on, you guys. Get in there. Get in the mix. Yeah, I am calling you out. Three, two, and one. Wow. Okay. We got froggers. I didn't even show you the options for not being on your wrists. I am sorry, you guys. It's not firing. I am not still interested in it, apparently. Okay, I will show you the option for the cardio. Froggers. Okay. Out. In. Chest up. Option. Out. Sit as low as you can and that's why it's called frogger for a reason. You don't have that lazy move. You guys ready? Let's get it. Come on. Good job, you guys. Get it. Three, two, one. Woo. I haven't done these in a while, too. We are going to have tic-tocs. They are the tic-tocs. If you don't have a band, that's okay. You can wrap some weights on your shoulders or put them by your side. What you are going to do, especially if you have a handled one, you are going to take and twist the arm and take the band back behind the elbow. It's squat tic-toc. If you want, the weights can be on your shoulders, like I said, or you can have them right here on your quads. Ready? Sit. We've lost the donuts. My goodness. Feeling it in the glutes. Yeah. Oh my gosh, that's hilarious. K.O. Good for you. They are looking at you like crazy, right? I have to do workouts in the garage. My dog is like, what the heck are you doing? Good. Three, two, one. Touchdowning and pop-up. Let's go to switch sides. Oh yeah, because they don't have school, right? Mine are all still in bed. Three, two, one. Other side. Let's go, let's go, let's go. Three, two, one. Oh my gosh. Single leg deadlift. Row and fly. Right here. Fly. Row. Alternating sides, let's go. Feeling it. Good job, you guys. I love it. Get you moving, right? Three, two, one. We got another thing coming. Choo-choo. You ready? We got skaters. Don't even set that foot down if you can't. Get it, guys. Come on. Love it. Three, two, and one. Water break. Oh my gosh. Great job, you guys. Alright. Next set is more floor focused. So grab your mat. Okay. If you have a side-placed push-up, if you're like, hmm, that doesn't work for me, I would just do a tricep push-up, meaning your arms are really tight to the body, facing down, okay? Otherwise, you're laying on your side, okay? Bottom arm one foot to the floor. I'm going to come and give you a hug. Other hand tight to the body, and you're going to press up, okay? If you need to, adjust, find another spot that works better for you, okay? Do what you can. The tricep push-up will work, too, from the knees and toes, tight to the body, right here. Alright, if you're ready, I'll tell you when to switch sides. Let's go. 3, 2, 1. Woo! Switch sides. Okay. Hands up and over. Let's go. If you have a wrist issue, not looking for no, if you're steady, it works. Good job, good job. Ten seconds. 3, 2, Oh, my goodness. Okay. We have skull crushers to pick the right weights for you. I'm going to go with one heavy. It is single-weight glute bridge unless you need both legs down. Find what works for you, okay? Skull crush right here. Tight to the body, okay? Tight to the head. Elbows about head-width apart, okay? But you have single-weight glute bridge. So drop and lift. Drop and lift. Let's go. If you need to, both feet on the ground or back on the bridge. Come on. I know those arms are feeling it after what we just did. Don't actually crush your skull, guys. Ready? 3, 2, 1, other leg. Good job, you guys. All right. We're going to turn to the side. Hip lifts, okay? Right here. If you need to, additional support of that top leg to lift off. It's a lot harder with both legs stacked. Let's go. Good. Add a spread. Lift, spread. 3, 2, 1, up. Spread. Other side. Let's go. Good. 3, 2, 1. Add it in. Nice. 1. That's right. Okay. We're going to put the hands down. Keep your hands separated. Other side. Yes. As per usual, rocking forward, rocking. Flatten that belly. Let's go. If it's too much, just hold a plank. Keep going, guys. Good job. If you need more, go see my leg. It's up to you. You like my face? Good job. 3, and 1. Okay. We have a combo move for your knee taps to double knee taps, like this. Munch, munch. Two taps, double tap. Now, if you need to, from the knees, lift, lift, double lift. Ready? Let's go. My shoulders are feeling that. I keep laughing. Get it, guys. Come on. Almost there. I love it. 3, 2, 1. First set, and you are done. Grab some water if you need it. Home stretch, guys. Quick core. Sound good? Right? Feeling it today. It's only Monday. What the heck? One weight. All right. We have twists, Russian twists. If you can, get the weight all the way down to that mat to the other side. If you want more, tabletop your legs. Y'all ready? Thank you, Ed. Have a great day. Let's go. You can even just add one leg and then alternate every once in a while. Good. Get it. Good. Almost there. 3, 2, and 1. Now, if you have a flat band like this one, I would suggest you use this one, but if you have a round, two-beat type band, that's okay. What you're going to do is you're going to use it and put this part on your foot, but just be careful. I don't want it snapping you, okay? In the face. Right here. We got reverse crunches. Now, if you're like, I don't need the band, all good, okay? Right here. Let's go. If you're like, my butt doesn't even need it, but you can't lose the band, right? Soften the knees first, too. Good. Close to your arms. Good. 3, 2, and 1. Last one, flipping over. Even it out. Okay. Opposite arm to the leg, right? Okay? Swim. Swim. Come on. See if you can't keep that chest off the floor, and lift that quad off the floor. Keep your head. 3, 2, and 1. Good back chop pose. Good. Go ahead and sit back. If you haven't already. Hands to one side. Get that lat stretch. Push the hips in opposite directions. Great job. Thank you, guys. Other side. Good. Spread one arm underneath the other. Head down. Other side. Good. Feedback with my knees. Good. Hands to one side. Push. And other side. Push again. Good. We're going to take a quad stretch from a laying down position right here. Push into the hands. Good. Here's the other side. If you want, you can get both at the same time. Get a nice upper body stretch at the same time. Good. If your body says nope, you can just stick to what you can do. Good. There's nothing wrong with that. Hands underneath the shoulders. Curl your toes under. Down, drop. Drop those feet a little closer. Hands down. Drop. Back and forth. Come to a seated position. One foot on the inside. Reach for those toes. Adjust the camera real quick. There we go. Good. Other side. Oh, my gosh! Candice, you came too! That's awesome! You're so welcome! Good. Arm across the chest. Get the legs comfortable. So good. Other side. Great job today, you guys. Get your triceps. They'll be tight, I'm sure, after all the work we did. Good, good, good. Other side. Good job, you guys. Thought of the day in honor of today's holiday. From Martin Luther King. The time is always right to do what's right. Amen, right? Let's do good! You did right by me today. If you came to both classes, amazing, amazing. If you came to just this class, amazing! Have an amazing rest of your day. Enjoy the day off if you have it off. And I will see you tomorrow for LIT! Yes! 6.30, we're back to business.