Guys, great work so far well done. Now we're in some cardio and conditioning intermediate. fantastic work so far here you're gonna find an increased amount of work time. And two more exercises at the end. There are a wider range of the types of exercises. Okay, and we're going to be working for a longer period of time.

Make sure you always have water available. Make sure you've got comfy shoes and really dig in and work through it. If you can't quite achieve it. keep progressing until you can get The end of it, and then you are ready to move on to the advanced cardio sessions. Good luck with this one. I see that.

Welcome to the warm up section of your DVD. We're going to break this section down into three parts. First section, beam ability, second section, movement based flexibility. And the third section impulse rise up to further prepare ourselves for the work our head. And I'll talk you through the whys and wherefores as we go. Okay, so as I said, the first section is the mobility section.

So we're gonna start with the left, going to stand on one foot, and we're just going to tell that nicely forward and back, forward and back, down cripsy increasing that range of motion. The reason we're doing these exercises is so excrete the sino Gil fluid in the joints. Okay, much like a car has engine oil, all of our joints have their own particular oil to prevent wear and tear on the joint. Okay, so now we're going to have rotation whichever way you're going to go the opposite way back support back and translate. Same exercise on the side for the back. So good nice and fast.

The friction just causes the excretion of that fluid. Okay and rotate anyway and the opposite way. Okay, and Brittany's hands on ties are gone is short, sharp, shallow, up and down at the knees. So pulling back, pulling back, short and sharp. big increase in the speed set. Good enough though.

Good luck. Just a touch lower say Good job. Okay picture with Pat has a hips and just rotate around to the right because large hip joints with the true crisis or cancer the hip joint much fluid choices possible that highly move the opposite way. Help us suppose. Back Back Yes, that's one side's gonna go so thanks nice and challenge yourself to the needs Excellent speed up as we go lower further now, increasing that range of motion. Keep it going all the way.

Reached out further and further as far as you can go good it's gonna turn into a twist now, Kevin oversight. Again show make sure you take your cage with you notice I'm not looking at you, my head with firearms that drastically reducing the range of motion increased further down right now Now we're gonna move into the movement basic flexibility section. Okay, we're gonna go through a woodshop we're gonna reach down to less each member shall, actually, further and further. Good. three holes so that's one and C which I saw now across, come running around and reach height. Rachel Good.

Good. Good stuff. Okay, I'm gonna work on the hamstrings now. Okay. The shovel. Hands on, pointing forward.

Okay. release all the hamstrings and back. We're going to come down. See my wife Justin, you're not doing static stretching for a workout. Well, what can happen is the body start to lay down collagen in the muscle by increasing the risk of an injury. The only exception to this rule is that have particular soreness that will prevent you carried on the workout or you have an injury the feeling needs to stretch every time so we do movement plates flexibility.

You want to keep the muscles nice and elastic, not plastic. Okay can go live. We'll keep the mobile and bouncy If we statically stretch them, we're going to tell them to stay in that position. And they're not going to protect your joints and they're not going to protect themselves. Okay, now we're going to go into some forward lunges now. Okay?

And we're gonna drive forward. And good, nice and slow. feel the stretch down the front of the thigh. emphasize that stretch, drive that knee over the time, and backup. Stretch the glutes here. And the quotes here.

Emphasize that stretch not used to work out now. So don't really flesh it out. Concentrate on movement based flexibility. Good. I see FOMO that's one drive forward. That's true.

Good. I'm for Phillip stretch. Okay, we're gonna go into a site launch. Now just quickly demonstrate, go out to the left first, come down, straight leg, feet pointing forward, hands down to the floor. I'm looking forward. I'm gonna drive back up and step out, big stretch.

Side lunges. Okay, so let's first off we go and stretch, back up, stretch, back up. really feel that on the inside of thighs, and back up and stretch. Back a good stretch and stretch and stretch. Good. last for two For good, we're gonna do now, a quick demonstration I'm gonna step back.

Obviously, unlike the other one, we're stepping forward this time taking the steps to the rear. Okay? Coming up next Okay, we're going to be working on the inductors and the glutes at the same time. some form of one and two, three and four. Good. Okay, quick demonstration play learned.

We're going to get to the left first. Step out, as you've done for the side lunge, big stretch on the inner thigh. Then as we come in, we're going to clear the knee and the extended leg will now come behind the heel of the static leg, drive this leg out to the side. You go stretch here this time. Okay, so we're working on this leg. Stretch on the abductors.

Okay. That's the side of it. That's the side and then we're going to work six that side, six, the opposite side. Okay, to my left, and off we go. big stretch. In that's a good stretch.

And in good to stretch. I can really feel it here because that's for stretch. Sumo there. Good. Okay this time that's the right exactly the same. Stretch and stretch.

And clear that is good. That's great. Good nice about that. Good. Excellent, good. We're now going to go into a squat the price.

Okay. And up shortly. Go down and press the should be breathing by now. For good work, now we're supposed to write a section. Okay? So you can see the crescendo now moving all the way up.

Started off slow again tada now on five biceps five squat, five crunches in quick succession, three talk. Okay, nothing too hard. Just want to push it just a little bit further than what we have coming out to the presupposition Okay, the toes. I don't forgot this guy 543254321 good guns flow. By crunches if we go 5432 1-255-432-1543 to one, excellent fun excellent last time through I press a little bit fast this time okay Off we go 543215315 punches forgot 1230 I'm sorry good. Okay so you signed up choking on spot choking on spot.

Okay Don't any this was the ads on between the toes and the floor shake up going. Okay this is me. When I say sprint points you sprint for five seconds on my timing something like this from the arms Okay, standby Sprint's choking on the spot. Check it out last time five seconds. Great job guys absolutely fantastic work. So you should feel mobile should feel flexible and your pulse should be raised.

Good luck with the workout ahead. Work hard. Okay guys, you should have now built up a good level of fitness. Upon your beginner conditioning and cardio sessions, now we're moving on into the intermediate. Alright, so, a full set of six exercises. I'm going to demonstrate them to you now they're going to be worked on right from the top straight through all six.

Okay, so the first one is burpees. Okay, so I'm going to demonstrate that to you right now. Okay, and what is, is standing in a straight body. Okay, we're going to come down to the floor, nice pants and knees inside your elbows. We're going to try the legs out to a straight position. Okay, I'm gonna try to be back in to meet the elbows, both legs together, and stand up.

That's one birthday. So I'm going to demonstrate three for you now in quick succession. During the actual main session, down drugless out, try again. And stand up now is set up now in Amsterdam. Okay, that'll be done for 20 repetitions as is every single exercise all the way through the circuit. Next exercise is jumping jacks really simple.

Okay, step away from the ball that you'll be using later on in the session. Okay, calm down by the side and it's literally that movement at that kind of speed. Okay, straight arms, straight legs. Arms only comes with shoulder height. Okay, and back in jumping one movement. The next one is internet sport drugs.

You're gonna come down to the position that you're in. Okay, and you start with one leg boys brought up to the download. Page Nikki can head head down and efficient was not up too much. Okay, and you can try an alternate the legs dry out and open it all the way through. Okay, not to see any of that. Okay.

Nice room layout. Okay pattern payments exercise, the powers are pulled out. Okay. I'm going to stop one side down towards the ankle and drive the ball up in a punching movement. Up to this guy's. I demonstrate three those now.

Bypassing the chest all times right now. Driver. twisted. Okay, we're gonna take 20 repetitions 10 each side. Dressing up nice and high. Okay, next one is split jumps.

Okay, another simple one. To start with one leg forward, I'm going to cross over. Absolutely. Okay, put the arms to life that helps you with stability. Again, 20 repetitions. A firewall in the circuit is squats.

Okay and you will have done this through plenty of circuits you doing anyway we will have a strength session but during this workout slightly faster pace will come down and up. Nice fast pace for 20 repetitions. Okay kick starts ready and a physician first exercise is burpees Okay, buddy guys there we go 20 repetitions. That's 1345 79 good work now working hard. That's a good day. Okay by jumping jacks now, except for a position.

Okay, first one coming up, stand by and go 1-234-567-8911 1314 1516 Alternative squat thrusts, okay down to position. My poor boy. I know talk quite well, let's see it on Wednesday at the right time for lunch two five. Okay. So at this time we go Bye for now. Alternatively Not now.

11 And 12 30 4055 cannot work on 234 and five good relax. Well done. You're going to take a one hour break in between 30 and 60 seconds Okay, she's very hard panting Okay, so some water okay guys of age. Okay Don't forget though you're not quite there up to me Standard intermediate standard Okay. Okay. writes out.

Say goodbye I can't wait. I said big smiles Good work. Good. Excellent. That's screwed up 14. Good Boy Boy four three last one jumping jacks next.

Jumping Jacks off we got 123456797 Well I think not a good for us okay hands down flow up we go 1-234-567-8910 1112 1314 1516 1718 1920 Right now and press 1345 the press loves to this side. The left side first. The Press he would go three and four, good. five foot extension the arm boy does the same for us. Okay, jumps out and look forward. You guys.

Off we go. 3040 5060 7305 keep it going. Deep breath Okay, round three. They can now work really hard, okay? Perfect. Okay, we go out and three and four.

Make sure you keep reading again Keep it going. That's a big thing. Come on out. 16 good 17 viral to come on. Last one. Okay, jumping jacks, nice easy one rushing balls out of the way.

There we go. 345-676-1617 18 1920 back up to the floor for Turner Scott dress. You guys, if we go turn good work you could go 1516 1718 To 19 and 20. Well done. Okay, back to the mental power workshop starting from the right side. We go 12345 all the way down to the ankle.

Up to seven, three. Okay and down to the left. Good work keep it up for seven plus three. Very well done. Okay, make sure you pull this out of the way. Here we go for us split jobs.

That's like forward, guys. We got 911 13 1415 1617 1819 and 20 plus one squats. Okay taking now plus on the legs. Pretty guys, off we go. That's 567 all the way down. That's knowing halfway now, good 11 Good day, six days, sometimes three to three rounds of probably some of the hardest work you've ever done now.

Okay, remember work up to the 20 repetitions if you can. Okay, next thing coming up is a finish up but remember the finish up is optional. Hold on God. For the finisher, you hate because you feel like you just want to push yourself 10 on the symbol squats straight into medicine for bell ringers then you're going to go straight into nine of each then eight all the way down to one of age. That is your finisher complete. Okay guys, that's going for medicine bomb squad going to hold the ball underneath the chair.

Okay and is there nice and ready For the most simple Okay, off we go 1234567 okay come on. Okay, there we go. Nice squats 123456789 knowing what 345678 and nine, a squats as 1234567 and 812-345-6134 5677 bell ringers. Good work, keep it going three As we go, one, good one, come on 2345 and six, five well.com picking up. Good. Four and 5123 Come on.

Oh boy, oh 123 and four bell ringers. What Three, three, have we got 123123212 and one and one. Excellent work. Congratulations. That was a really tough finish up. That was fantastic.

If you did try that, then well done. Keep working with this program. keep progressing through it. If you do find something a little bit difficult, then just work for a slightly short space of time and then wait for the next exercise to begin. Well done. Guys, and congratulations in completing your workout.

I hope that you've got away and taking a walk around for about five minutes just to slow the heart down to what it was before he started working out. What we're trying to achieve now is developmental stretching, not only to aid you in the reduction of your delayed onset muscle soreness or Dom's, but also to aid you in your development through our workouts as you progress from beginner through to advanced. What we're trying to achieve on the stretching also is to speed up your recovery rate. What we're trying to achieve is your muscle fibers laid down into their original position much like you would pull a T shirt down, back and straight Now the creases in your T shirt, what you're trying to do is lay down the muscle fibers back into line and speed up the recovery. We're going to work on the lower body progressive up through the upper body, or what like to do is hold the stretch around 30 seconds.

And Joe is going to help me with that throughout as we progress on through the stretches. Okay, if you don't manage to get it straight away, just rewind it and play it again. And you'll gradually build up the process in your mind and hopefully it will become habit for you. But we're gonna start off with his own cars, probably because this one's the hardest one to do. You can alternatively do this one up against the wall, but what we're going to do is utilize the first opposition just to aid in our calf stretch. So if we just go down onto the floor, okay, so he's bringing himself into a nice v position and was trying to achieve it A flat steel on the floor, you can see that it's like it's been nice and high and he's got a nice straight leg as well.

If he hasn't spent like we're going to be stretching an alternative muscle that is in that region as well. But what one needs to do for this one is to keep straightening positions down in the floor. And obviously after the workout even further it's a lot more seated position is going to keep one leg straight on one leg. Deal nicely, nice and close into the groin. is going to take a deep breath in and breathe out and reach down that straight back. Where it's gonna be feeling it now is hopefully in the hamstrings, the back of the leg.

It's gonna slowly ease out thinking it's deep breath. And what I want you to do is try and achieve a longer stretch. Take a deep breath in and breathe out and try and just go a step further. What we're going to do is things out of that one, I'm bringing the right for 10 to meet the left for horses, those heels right into the groin and muzzles right from inside the legs, it's gonna force outwards on the elbows. I really feel that stretching the groin or the abductors and slowly eases off. It's gonna try and force out just a little bit more than just say the opposite leg.

Now stretch now. Right now take a deep breath progressing through more tougher exercises where you're going to need an increased range of movement. Okay, what can I do is keeping this leg up, we're gonna just cross the leg over towards the knee joint. Turn to the side of the fence leg, forcing this elbow on the outside of the knee, and across. It's gonna get worse than that. He's gonna feel this in the foot region, also down the side of the leg and the iliotibial band up higher in the tensor fascia Lata area.

Okay, great work and just released from there. Just for the benefit you guys at home, what's going to do is come around for the stretch and reach for the cat with his right hand and class that one behind the hamstring and roll back kicking that leg, the leg that is grasping, it's gonna feel it in the glutes of the right side. As soon as that stretch eases off, just make sure you are providing development by pulling in slightly more to increase that stretch. view. So Africa at home, this one's a beneficial stretch for you. To release yourself from the stretch, just roll back up.

Remember, always slowly on these and Change legs. The opposite side. So we've got one stretch to do before that one is gonna place the leg over to the opposite side and Chris route forcing that elbow Ross. Again, it's gonna be fitting in the clicks and all the way down the side of the leg hopefully maintaining breathing at all times. regulate that freedom and taking yourself back to normal. Your Workout realigning all of those muscle fibers aiding you in your recovery speak slowly Can you just keep her leg crossed over?

He's gonna do exactly the same as what he did on the other side, reaching through the gap, taking hold of that hamstring of that leg and rolling back, pulling it nice and tightly. And again, this time filling in the left hand side stretches easing off, and what it's gonna do is just pull on that hamstring slightly more to increase that stretch. Okay, what we're gonna do now is to move into the quadricep stretch. Okay, probably muscle is pretty small by now. I called the Ico and put that leg up CITABRIA. Okay, what it's doing is keeping the knees dead along with each other.

And to increase the stretch, force up, pelvis forward, really feel it in the rectus femoris muscle all the way down the front and also in around the need all the rest of the quadriceps muscles. Realizing all of those muscle fibers, juicing, delayed onset muscle soreness and kind of slowly, slowly release that. Never ever think that Lego. Okay to roll over onto the opposite side and do exactly the same stretch on the ankle. Pull that leg up to the rear and keep the lease in line as if there was a big pulse going through the tunnels and locking them together into four circles, pelvis forward like this. crosses over your head all the way down to make your breathing the whole time.

JOHN Keith Nelson coming in Okay, while we're on the floor, we're going to start moving into the upper body, we're going to utilize the fact that he is on the floor, okay? And we're going to space his head towards the camera and I've come down so what we need to do is list that for the keeping the law. We need to increase the stretch, bring this hand in towards you, and push up and also bring the leg up to a 14 Okay, and the reason we're doing this one is to increase the stretch across the pectoral muscles across the front's of the deltoids c pop up pressing movement. I press ups and military press and press. I'm just gonna switch over to the opposite side. Excellent as always, slowly stand up.

Gonna work on the last the pulling muscles now. Okay, so in taking hold off the right arm, the left arm, we're gonna pull over. Okay and we're feeling this isn't the large pulling muscles Yeah. Okay that lets us Miss Dorsey and also in the bleeps that the obliques down towards here if we have used our ab workout, also get a little bit of rear delts stretch in there and also a slight amount on the triceps. Okay, and again slowly after that one. And let me show you the opposite side taken over the left arm this time.

Pulling over again, the large petitioners dorsi muscle via Ria deltoid muscle. triceps, obviously right into legs, might even get a little bit on the back Okay, now we're gonna work on the rear deltoids. We're going to take the arm across the body and pull it nice and tight with a straight arm. Again, maintaining a good posture, right rear deltoid stretch here. It's gonna add a slight stretch into the back here was pulling that scapula forward. You can feel it right in the center of the back as well towards that scapula.

Again, those pulling muscles and cross over onto the other side. Okay, as slowly as that one into a triceps Stretch I'm going to show you from the front, I'm just gonna show you from the rear where we want to add positioning. Okay, we should be able to get a sense of the spine. Yeah, progress is destroyed and said called the elbow with the opposite hand and force the hand on the center of the spine to the point in that stretch in the triceps that is easy enough, you can just take that stretch a little bit further by forcing down. Okay, I'm just gonna ease off that stretch and just go with exactly the same stretch on the other side. postman has done central spine for some time.

Okay, increasing the stretch if you need to, and thereby improving Okay, what we're just going to do is finish up on the abdominals with one simple exercise. Okay? We'll go to the side, the side. Okay? And we just want the hands underneath the shoulders, looking forward, nice straight body, and we're just going to press up and feel that down, runs to the abdominals. Okay?

Rectus abdominus have big sheets of kind of fancy abdominal muscles that we've got. And just holding that we're going to come down slowly release the We're going to go one more time. Slowly back down and back up to three. Excellent guys. That's fantastic. Obviously these are really, really important.

We want you to keep progressing on with those. And keep doing the same routine every time and try and form a habit these become natural straight after workout to go straight into your stretching routine. Hopefully won't need to watch this back too many times and it will be built into your mind about exactly what you have to do every time. It needs to keep doing them to aid in your development. Never leave them out. Okay, they will help you prevent injury, reduce the soreness, they may not cut it out completely but they will reduce it and also prevent scar tissue building up in the muscle laying down those fibers exactly where they were before.

Keep going with that good work with all of your workouts, and we'll see you again soon.