Guys great work. We're into fat loss intermediate. Now, what's changed the beginning parts changed. It's a lot harder working for 15 seconds on the work time and only a 15 second rest as opposed to beginner which was 10 seconds work time and with a long rest period of 20 seconds, the central portion has become a lot more extensive. And the final portion is a lot more difficult exercise, but for a similar amount of time. Work hard stick with it and good luck with your fat loss.

Welcome to the warm up section of your DVD. We're going to break this section down into three parts. First Section B mobility, 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 going to start off nice and easy. with the left foot going to stand on one foot, we're just going to tell that foot nicely forward and back, pulling back down, gradually increasing that range of motion. The reason we're doing these exercises is so excretes the sinoatrial fluid in the joint. 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 need to go into a rotation. And whichever way you go and go the opposite way.

Back and forth back and Change legs. Same exercise on the side for the back. Good, not so fast. The friction just causes the excretion of that fluid. Okay and rotate anyway and the opposite way. Okay and speaking these scalar hands on size is short, sharp, shallow, up and down at the knees, so forth and back and back.

Short sharp gradually increase the speed and touch lower good Okay, he showed with the true crisis or cancer, they can join as much as possible that circles back. Okay. Excellent speed up in that range of motion. Keep going all the way Go for twist now. Again make sure you're taking I'm taking my head with firearms drastically reducing the range of motion increased further slow down right now the movement flexibility section Okay, we're gonna go to a workshop Good shower first. Actually, further and further.

Good. three holes so that's 123 Let's go the opposite side now. Cross reach Hi, Rachel. Good. Good. Good stuff.

Okay. Now, okay, being shown with pointing forward. Okay. And we're gonna come down to you might be asking for I just know not very much Stretching for workout. Well, what can happen in the muscle by increasing the risk of an injury, the only exception to this role is to have particular soreness that will prevent you carried on the workout. Or if you have an injury he needs to stretch every time.

So we do movement place flexibility to keep the muscles nice and elastic, not plastic. Okay, keep in mind, we'll keep them mobile and bouncy, we statically stretch them, we're gonna tell them to stay in that position. And they're not gonna protect your joints. And then I'm gonna protect yourself. Okay, now we're gonna go into forward lunges now I'm gonna drive forwards and no slow, be able to stretch down the prompts that time. emphasize that stretch.

Try that knee over the toe and back up. Stretch the glutes here. And the quotes here. emphasize that stretch. Nice to work out now. Don't really touch it out.

Concentrate on movement face flexibility. Good. Okay, we're gonna go to a site lunch. Now just quickly demonstrate, go out to the left first, come down, straight leg, feet pointing forwards, hands down to the floor. I'm looking forward. drive back up and step out.

Big stretch. Side lunges. Okay, the left first. Off we go. And stretch. Stretch.

Stretch. Good. Hold on, stretch. Stretch. Good. Okay, we're gonna do now, quick demonstration.

Ready release we're going to be working on the abductors and the glutes at the same time for more than one answer more good. Okay, quick demonstration. We're going to get to the left first. Is that out, as you've done this Thailand, big stretch on the enterprise. And as we come in to the knee, the extended like, behind the heels of the static play moves right this leg out. Beside the stretch here this time extra work on this spiritual the abductors side and the side as a six that size six the opposite side.

Okay It's my lunch. We go stretch, stretch, stretch, stretch, stretch. Okay this time to write exactly the same stretch here this time good three Good nice flat backs. Good. Excellent, good. We're now gonna go into a squat under price.

Okay, and up. pops your squat down by now for one to three hours the pulse rate section. Okay, you can see the crescendo now moving all the way out. Slow to get harder pulse rates now on five five squats, five crunches, quick succession Okay, nothing against the presupposition Okay, guys, I don't forget. Let's go 543254 Thanks for pets. By crunches up we go by three three to one excellent gun supported excellent last time okay okay go ahead boy Buy purchase case the ads on between the toes and going okay, this is me going to spend five seconds on my timing something like this okay stop by now Last time, five seconds.

Fantastic work. They should be flexible and your posts should be raised. Good luck on the workout head work hard. First you guys want to say well done for reaching fat loss intermediate, big pat on the back obviously for completing the beginner version, both you've reached the standard now we need a little bit more, a little bit more of a push. And also, you've probably been working on the beginner side for quite some time now. So it's time for a change.

To spice up and keep yourself interested. So as I explained earlier, what we're going to do is work initially on a Tabata protocol. We're going to be using the metal here for men simple, what to press, you're gonna be working for 15 seconds, a short 32nd break. We're going to do that for eight times. All right, so only four minutes work, and then trade off that five minutes, right? All right, so on the initial 15 seconds work, always do is work as hard as you possibly can.

All right. And we get the response that I explained earlier. Okay, so probably mental. Okay, and, guys, you're ready. You're ready. If we go 15 seconds.

Put in as hard as you can. Keeping everything going, we've got three I can go with this one and read 15 second rest, guys, okay? Okay, the legs move and keep your arms moving deep breaths. Alright, if you need to, you can afford to get a quick sip of water now and prepare yourself for the upcoming next 15 seconds. Okay, we got five seconds to go. three to one, off we go.

Okay, well maximum as fast as you possibly can. Let's take one card deep breaths. Big deep squats last few seconds now so what? rest? Okay, remember in keeping your breathing going, think Firstly, your legs moving. That's too done.

Okay, well work so far. We've got five seconds to go to one. Up we go. That's it. Now let's take a look. It's really work hard.

Make deep squats curl and press for full extension of the arms. Five seconds to go guys, come on again. So what rest well done deep breaths. Again, make sure you keep the water coming in the grass. Okay, but before that position we got five seconds to go. And I forgot the floor to get nice fast pace, low squats straight on the floor.

And first off the head. game. Relax. Well done. Good. So halfway through the first round of this Okay, halfway through.

Okay. 321 offer Go This is your stage one now guys, really thinking now ready to put the FAA Come on, keep it going. Relax well done. Good work. final three legs out. Water baby and to one off we go pick up the pace if you can work in harmony five seconds to go and relax.

Good. final two coming up. Good work so far well done. should be feeling slightly out of breath. Okay next time Feel it. Okay, 321 Off we go.

Let's go. Come on. bosstones first legs nice flat back. Keep your posture going. Chin's one. dress well done.

Good. Last one coming up now. Last one. Okay, time to dig in now. All right, you're probably really filling in the heart and lungs. Five seconds.

Into one off. We got last one. Come on, let's go now Come on, work on. bit faster now pick it up towards the end last one, and afford to work a little bit harder. Monica Butler says you gotta go for it. Come on.

And relax. Good work, guys. Well done. Please take a five minute Right, make sure you take lots and lots of water on board. Okay, prepare yourself for the six station circuit coming up. Well done.

But I thought that was obviously a very difficult first portion to today's intermediate fat loss workout. Okay, now we're going into the actual circuit portion, which we're actually just going to keep working through now. They need to work and as I mentioned earlier, in the free exercise, you're going to be working continuously between 20 and 40 minutes. Okay, today we're going to go through it three times, and it's obviously continuous straightaway through. We've got a full range of six exercises. Once we finish the exercise, we'll go back up to the beginning and work through that list again.

The first exercise is full squats. Okay, we've done this earlier. And also on previous DVDs, the next one is shown for us into lunges into bent over twisting row. Very simple into control and into pendulums. So we're going to work through the repetition range view is 12 to 15 repetitions. Okay, so quite ready, I'm ready for full squats.

Okay, so we're going to try to put down a nice, moderate place between 12 and 15 repetitions earlier and keep in a nice flat back. Okay? Touch well we're gonna go with three more work we're gonna go to five more. Okay strikes or sorry neoplatonist Good work well done. 7.953 Good work. intimate, small again.

Don't tell you the road. Nice flat back. So straight up. We're going to pull it down and twist down. Good work. Good word.

All down. Okay, back onto the thought process. Because that's what 5679 story 12345 Good work. Okay, last one, medicine ball, pendulum. Hands up. Okay, we're going to twist those two.

Foul ball down and rotate. That's too big twist. Breathe in, breathe out. Seven times again. Good day. So that's one round three in a crack straight back into full squats.

Guys off again three good. Oh, good. Five, top six, seven good work site 305 for shoulder press. Keep it going guys. Bye bye. Next one.

Good work, three lunches. We got to turn to our three four Got a foreword by six good work just up for seven eight years pushing forward the road keep going fine Come on three guys come on. Great well john I can support the credit process Chinese you need to have you need to go. On. Nine. Come on digging for okay finger rotation and fall down.

Good. Between the arms. Keep it going. Good work three. Big breath in. Breathe out for six.

We're over halfway now come on. That's nice. It was fine. Good work. Excellent. Last round coming up now Okay, remember you can go with the alternative versions that you've learned.

Okay? No goes too low or alternatively on the press. Okay, off we go. those costs that's why the press great. All the way off 567 take it now come on that's fine right My well done Okay, the last round I'm going to really dig in and got the medical medical shoulder press. Hey guys hopefully got three or four deep breaths 5607 ticket now come on.

I know I work hard at 503 I want lunches next. Up we go over time. That's five. No pushing. Good work six, seven break Keep Looking Up. Good luck.

Good. Excellent men born again. bent over row Okay, now we go straight on tindering goes for about five or six big rotation. That's fine 345 good. So last time you press ups Now, remember if you need to alternate, we'll get started counting your hands and then drop to knees, but we go digging out Seven I could work Snow Leopard Come on 12 1314 you can correct last 115 could work and the final one good. three and five, six.

Boy Scout is out together absolutely brilliant. Good work done. Now it's up to take on some water or you take a nice, slow walk around the garden. Keep stuff moving on the back here in two minutes. We're gonna go through that again. Well done.

Okay guys, welcome back to minute rest. Hopefully you've kept your heart rate up in the back garden. What we're going to do now is go straight through again, starting with full squats. Okay, so we're going to continue squat down. Nice, moderate place between 12 to 15 repetitions. Okay, again, as we've taught you earlier, there needs to be keeping a nice flat back.

Okay? arms nice and level shoulders all the way down to that how can such work straight into the middle. Slowly down 10 we're gonna go five more in fine. Three lunges next to and one good work. Okay, pull down for lunges. You guys, if we go to three nice strikes or side for me out the toes, five and six good work quota seven ain't over halfway now keep it going.

No I was 5543 shut up one good work in cement small again. I'm sorry bro. Can Can nice plus backstop straight on and I'm gonna pull dumbbells chest and twist down to three six good work well done I'd say last five one right Good work. Pull down. Okay, back onto the thought process. That's 12345.

Nice to meet two. That's 678-910-1234 five Good work. Okay, last one medicine ball pendulum. Okay, we're going to twist over to our left and back up and rotate. That's two. Arms.

Three. Big twists, four, and five. Good. Work deep. Breathe in, breathe out. Well 14 Last Word of the Day extra work well done.

That's one round through a crack straight back into full squats. Guys. Don't forget to be corrected three good. Oh good 567 Good work. eight and nine same time for Lost Boy. 305 tackles the medicine ball for shoulder press.

Not away we go. That's great. Four keep it going guys. Five and 6789 and 10. Five to go lunges next. last three, what?

Goodbye. Three into lunges. We go to turn. So, three, four, drive driver a forward, five, six Work chest up for seven, eight. Good. Number no pushing.

Nine arms down by the side. That's 10 and 12. Try forward 4115. Okay, find the medicine ball, the rock for the bent over row. Don't forget. That's two and three, four big rotation.

Keep it going. That's fine. Six, seven, work hard. Come on. That's eight. And 12. last three guys, come on to three.

Well, john, comes to the floor for dreaded press ups. Maybe you can use your knees if you need to. Okay, off we go. 1-234-567-8910 all spy Come on tk 4321 great stuff hold on to a pension on top. Okay, good rotation and fall down. Good.

Switzer, between the arms. Keep it going. Good work three. Deep breath in. Breathe out. Cool.

Good work and excellent. Last round coming up now Okay, remember you can go with the alternative versions that you've learned. Okay? Not going to solo. Alternatively on the front stops you can use your knees. Okay, off we go.

Close calls that's why I could work to the brass. Very tight all the way up. That's fine. Good thinking now come on. Okay, so last round. I've been really digging Got the mental mental show depressed.

Hey guys probably got 3567 ticket now come on three no but so that's five no pushing good work 673 that's no I keep looking up Good boss to one each lead. Good. Excellent mentor again. Thanks, O'Brien. Okay, now we go straight on and off we go. Nice clap back.

Sintering good. down the floor. Fine. Six big rotation. That's 910 loss fine. 305 good is the last time you press up to now remember if you need to, onto the knees, we'll get as far as you can in your hands and then drop to your knees.

But if we go that's fine. Taking now. Seven I could work snowing. Answer 11 Come on 12 1314 you can do it last 115 could work. And the final one off we go. That simple pendulum over to left.

Good. That's two and three. Nice fluid movement. And five, six, digging now last one. That's like head down between the arms. Most boy is coming down together fine.

All right. So I have 142 now is obviously take on some water when you take a nice slow walk around a garden or Keep on the back here in two minutes. We're gonna go through that again. It's well done. Okay guys, welcome back. That's a two minute rest.

Hopefully you've kept your heart rate up in the backyard and what we're going to do now is go straight through again, starting with full squats. Okay, so we're going to go to a squat down, a nice moderate place between 12 and 15 repetitions. Okay, again, as we've taught you earlier, you need to be keeping a nice flat back. Okay, arms nice and level with the shoulders and the bum coming all the way down to the hamstrings can such as cars straight into the medicine ball shot for us. Hey guys. Slowly down.

Right? Sam we're gonna go five more in fine. Three lunges next to one good work. Okay, lunges. We got three nice straight torso before me over the toes, five and six. Good work well done.

Seven Eight over halfway now. Keep going now And set was fine. 543 So, shut up and one could work in cement small again, the same type of road. Okay and get a nice flat back stop straight on. And off we go. We're gonna pull down boys chest and twist down to 3.67 Good work.

That's done. Last 512345 good word, pull down. Okay, back onto the thought process. Pretty guys. That's 12345 nice to me too. That's 678-910-1234 five Good work.

Okay, last one medicine ball pendulum. And so, okay, we're going to twist over to our left and bounce the ball down. and rotate. That's two, three, arms. Three. big twist.

Cool. Five. Good. Work deep. Breathe in, breathe out. For seven Good work.

You forgot. 910 1112 it was 1314 last 115 extra work well done that's one round through. Crack straight back into full squats. But it goes off we go to the press in and out really good Oh good. I thought was four to six seven good work on state I'm not signed up for Lost Boy right five factors the medicine ball for shoulder press. Thumbs up chin, and away we go.

Straight for keep it going, guys. Five and 679 last three. Goodbye. Three. Off we go. That's 23456 good work chest up pushing On the road a big rotation.

Keep it going. That's fine. Come on. Three guys, come on. Well, john, maybe you can use your knees if you need to go four, five seven nine. Come on, dig in for great stuff.

Okay, good rotation and good. Between the arms, keep it going. Good work three. b 433. That cool. Good work.

Out Come on. That's my good work was fine but good work. All right, excellent. Last round coming up now, okay, remember you can go with the alternative versions that you've learned. Okay? No goes too low.

Or alternatively on the precipice, you can use you need. Okay, off we go. Both costs. That's one good work. Take a deep breath. Very sad all the way out.

That's fine. Good. Six, seven. Taking now come on. Last time. grade five.

Well done. Okay, the last round to really dig in. Got the medical for medical shoulder press. Okay guys, hopefully go Three, four deep breaths. Five, six or seven. Big enough.

Come on. I know I work hard. And bye. Oh, three one lunges next up we go to the toe. That's fine. I'm pushing good work six.

Seventh grade. That's no I keep looking up on each leg. Good, excellent mentor again. Okay, now we go straight on to three. Good five, six big rotation that's fine 305 good. It's the last time you press up now remember if you need to, also nice we'll get started Academy hands men dropped unis Off we go that's fine again now.

I could work snowing outside 11 Come on 1230 Floating you can direct last one day could work. And the final 104. Yeah. That is simple pendulum to as good as two and three. Nice fluid movement. And five, six.

Again now last one. So I head down between the arms turned on busboy is counting down together 54321 well done. Good boy, obviously that's a really tough one. Okay, ground out. We burn off those fatty acids that are in our bloodstream. Okay, I want you to take a five minute break.

Plenty of water as I keep saying, I'm the face of the final bear which is integral burpees well done. Excellent, you've obviously had a nice little break after your initial circuit, we're going to do now is move on to what I call. Alright, the third and final part of our intermediate but last session, and all it is real simple. We're going to go with intermediate birthdate of the most simple. You guys at home can either use a small coffee table or wall outside something fairly low, which turns it from a standard burpee into an intermediate. We're going to work for 30 seconds.

I'm going to take a 32nd break. Okay, I'm gonna do that five times three. Quick breath of water. I'm going to go straight into it. You ready? Have we got our first 30 seconds Good work I said good work and drive up, keep it going.

For even five seconds and relax for the first 30 seconds take a 32nd break Round to Off we go. Good stuff, keep it going all the way up those legs back as long as possible Puck down to the next foot extension. Elbows all the way back up to meet the knees. And last one. Well done. Second 30 seconds otherwise Good work.

Ralph's right, off we go. We're digging now. Excellent. Let's keep it going. Working hard of saying these eight people go, drop legs out, knees or back up to the elbows. Come on, to get two more up to this.

Last one. And relax. Well done. Another 32nd break. There we go. round four.

Excellent, guys. This is good. Obviously it's your fourth now to work hard and get the results you want. Let's keep it going. Good work. Well done.

Let's go. Down. Cats came down, out. Tim and Bob last one. Time relax. That's your second break back for round five Okay guys, final round.

Let's dig in now. There we go. Okay excellent work. Come on got this good. Stand all the way up. Way down.

In, down in and out of Guatemala Scott. Monster five second sniper another one. Relax. Excellent. Okay, make sure you get some water. Okay, make sure you walk around backing for the cooldown.

Well done Guys, well done and congratulations in completing your workout. I hope that you've gone away and taken a walk around or about five minutes just to slow the heart down to what it what it was before he started working out. What we're trying to achieve now is some developmental stretching, not only to aid you in the reduction of your delayed onset of muscle soreness or Dom's, but also to aid you in your development throughout the workout 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 that original Position much like you would call a T shirt down, back and straighten out 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 progressing up through to the upper body, or I'd like to do is hold the stretch for 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. What we're gonna start off with is on carbs, 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 presupposition just to aid in our calf stretch.

So if we just go down onto the floor, okay, so you bring yourself into a nice The position I was trying to achieve is a flat steel on the floor. You can see that his thickness is nice and high, and he's got a nice straight leg as well. If he has a bad leg, we're going to be stretching an alternative muscle that is in that region as well. But what used to take this one position blow ups after the workout. I was gonna keep one leg straight on one leg Gonna bring the hill nicely, nice and close to the groin. It's gonna take a deep breath in and breathe out and reach down that straight back.

Feeling it now is hopefully in the hamstrings the back of the leg. Learning Excel has been out the right person to meet the left those hills result in size outwards on the elbows. really feel that stretch in the groin or the abductors. Slowly he's gonna try and force out just a little bit more to just say the opposite leg. Now stretch now just to save time progressing through tougher exercises just cross the legs over the knee joint. Turn to the side of the fence outside of the region, also down the side of the leg and the iliotibial band choir in the tensor fascia Okay, great work and just released from that.

Just for the benefit you guys at home what's gonna do is come around for the stretch and reach for the cat with his right hand and plus that one behind the hamstring and roll back kicking that leg that is grasping. It's gonna fill it in the glutes of the right side. Stretch eases off. Just make sure you are providing development by pulling in slightly more to increase that stretch. This one's a beneficial stretch. Stretch this roll Remember always slowly on these and Change legs the opposite side.

So we've got one stretch to do before that one is going to place the leg over to the opposite side and forcing that elbow Ross. Again to finish it all the way down, hopefully maintaining the freezing at all times. Take yourself back to normal relining all those muscle fibers that crossed over on the opposite side reaching through the guy taking hold the hamstring of that leg and rolling back pulling it nicely typing and again, this time filling in the close of the left hand side. Also, this stretch is easing off and what it's gonna do is just pull on that hamstring slightly more to increase that stretch. Okay, now is moving to the quadricep stretch muscles has to recycle the ankle and pull that leg up to the rear. Okay, what it's doing is keeping the knees dead on with each other and it's to increase the stretch, force that pelvis forward.

Really feel it and rectus femoris muscle always on the front and also in around the need all the rest of the quadriceps muscles muscle fibers load is never okay to roll across the side exactly the same stretch disciple the ankles and knees in both cases through the course that really messes with your head all the way down. Breathing whole sigh 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 just going to space his head towards the camera and come down onto the floor plan. And what we need to do is with that body, keep in the floor need to increase the stress bring this more to the shop, and also bring the leg up to eight. Okay, this one is three creases stretch across the pectoral muscles across the deltoid.

Top pressing movement, trust and military press to switch over to the opposite side. Always pulling muscles now. Okay so in taking hold of the right arm, the left arm over Okay, this is the large pulling muscles here. Okay, but let's just miss Dorsey and also the leaks of the obliques. If we have use ab workout, out, stretch in there. Also a slight amount of the tricep loadouts about one and we chose on the left on the side.

The large system stores the muscle, the deltoid muscle right into the back Okay, now we're gonna work on the rear deltoids. We're gonna take the arm across the body nice and tight with a straight arm. Again, maintaining a good posture. right rear deltoids 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 central bankers, that scapular muscles Okay, as slowly as step one into a tricep stretch, I'm going to show you from the front Jocelyn shape from the rear when your hand positioning tension spine progresses strike and on the other with the opposite hand, force the hand trying to stretch the triceps.

That is easy of that stretch that this person has done essentially okay Increasing the stretch if you need to. Okay, what we're just going to do is just finish off on the abdominals with one simple exercise. Okay? And we'll go from side to 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, run to the abdominals. Okay.

Rectus abdominus have big sheets of kind of fancy abdominal muscles that we've got. Just holding that We're going to come down slowly release. And we're going to go one more time. Some stretching others slowly back down and back up, Sophie. Excellent work 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 that will become natural straight after a 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. You need 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 his fibers, exactly where they were before Kiko good work with all of your workouts, and we'll see you again