I'm impressed well done. This is advanced fat loss. This is a really difficult one. Now, the beginning portion is changed again, working for 20 seconds with only a 10. second rest. What's gonna happen is you're gonna get a good adrenaline response now, but also, you're going to be working on your vo to max your ability to take in transport and utilize oxygen, so you'll become fitter as well. The central portion has become a lot harder with a lot more difficult exercises.

And the final portion is designed to really push you and empty that synchrony. calories that are coming in after the workout. Stick with it work hard, and I'll see that. 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, basic flexibility.

And the third section and pulse rise up to further prepare ourselves for the workout ahead. 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 yourself mostly see with the left foot going to stand on one foot. I was just going to tell that but nicely forward and back, pulling back down, gradually increasing that range of motion. The reason we're doing these exercises is to excretes the sign up Get fluids 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 joints. Okay, so now when you turn to a rotation and whichever way you go the opposite way. Same case, back and forth back and Change legs. Same exercise on the side quarterback. So good, nice and fast. Said friction just causes the excretion of that fluid.

Okay and rotates anyway and the opposite way. Okay, and picking these killer hands on guys. We want this short, sharp, shallow, up and down at the knees to pull it back. pull them back, short and sharp gradually increase the speed Okay, it's filled with the rights because large hip joints with the true crisis or cancer, they can join much clinical choice. Rocks the opposite way. helvis like big circles.

Okay, we'll go forwards and back. Back. Good. Okay, hasn't side's gonna go sidebands nice and shallow just down to the knees. Got some names. Excellent speed up as we go over further now, increasing that range of motion.

Keep going all the way. Raise the arms up and reach down a bit further and further as far as you can go. Good, it's gonna turn into a twist. Now, we're gonna recite again. So first, make sure you take your head with you notice I'm not looking at you. I'm taking my head with my arms.

Carefully keep it that drastically reducing the range of motion with me. increase that. Take it further. out this time. Slow down, come right round. Good.

Now we're gonna move into The movement face flexibility section. Okay, we're going to go through a workshop. We're going to reach down to the left hand reach up. Member shower first, actually, to further further good, except three holes. So that's one and two, retry up to three. Let's go the opposite side now.

Reach across, come right round and reach high. Reach out good. It's good further. Three, good, last two. Good stuff. Okay, we're gonna work on the hamstrings now, okay, being shown with the past and sometimes say pointing forward.

Okay, what is thirsty besides that is nice. So please stop. Come out, she feel that in the hamstrings and we're going to come down. She might be asking why is just not doing static stretching before workout? Well, the reason for that is what can happen is the body can start to lay down collagen in the muscles, thereby increasing the risks of an injury. The only exception to this rule is that if you do have a particular soreness that will prevent you carried on the workout, or if you have an injury that he feels he needs to stretch every time so we do movement, place flexibility.

You want to keep the muscles nice and elastic, not plastic. Okay, keep that in mind. We'll keep them mobile and bouncy, we statically stretch them. We're going to tell them 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, feet together, 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 back up. Stretch the glutes here. And the courts here.

You could go in emphasize that stretch not used to work out now. So don't really stretch it out. Concentrate on movement face flexibility. Good. See? FOMO that's one drive forward.

That's it. Good food. Phillips strips down. Okay, we're going to go into a side lunge. Now just quickly demonstrate, go out to the left first, come down, straight leg pointing forward, hands down to the floor. I'm looking forward to drive back up.

And step out. big stretch. Side lunges. Okay, so left first. Off we go. And stretch.

Stretch. Back up. really feel that on the inside of thighs. And back up. Good work. There we go.

And stretch. Back in. Good. Stretch. It was well done, and stretch. And stretch.

Good. Last for 123 for good, we're going to do now We're gonna step back. Unlike the other one, we're stepping forward this time taking steps three or five. Good. Loading can go tough one coming up next, really need to pay attention to this one. Okay, we're going to be working on the abductors and the glutes at the same time.

So, that's 123 and four, good. Okay, quick demonstration play Island. We're going to get to the left first. Step out, as you've done for the site, land big stretch on the NFL. Then as we come in, we're going to play so the knee and the extended leg will now come behind the heels of the static leg will drive this leg out to the side into the stretch here this time. Okay, so we're working on this leg alone.

Stretch on the doctors. Okay, in quick succession of the side and the side is going to work six that size six, the opposite side. Okay, to my left, and off we go. big stretch. That's one good. Stretch.

And in good to stretch and refill it here. Good. That's for stretch. Sumo. There is another there. instruction.

Good. Okay, let's sign up to the right exactly the same Stretch and stretch. here this time good. Food Good. Nice flat backs. Last two.

Good. Excellent, good. We're now gonna go into a squat and price. Okay, hands up. feet shoulder width apart. Go squat down nice and flat.

All the way down. Should be freezing by now. That's three More Good work. Now where is the pulse rates a section? Okay, so you can see the crescendo now building all the way up. It started off nice and slow.

Gradually get harder and harder. pulse rates and now on fine press ups, five squats by crunches in quick succession. Three talks. Okay, nothing too hard. We just want to push it just a little bit further than what we have they tell me guys the presupposition Okay, the toes and off we go. Let's go 5432 washcloths that's 54321 float by crunches If we go 5432 and one, good position for five and if we go 543154321 Excellent.

Excellent last time through five press ups a little bit faster this time Okay, off we go. 543214315 punches I don't forgot 345 good. Okay, stand up jumping on spot. Okay jumping on spot. Okay Tony, this was the axon between the toes and the floor sit downtown. Keep it going.

Okay, this is me. When I say sprint, going to sprint for five seconds on my timing something like this from the ops Okay, standby. Sprint's so I was joking on the spot Go check it out. Good. Sam I was joking on the spot last time stand by five seconds spent time joking on the spot. Well done 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. Guys reach in advance advanced fat loss. Okay, obviously this first beginner portion is, again as with all of the other workouts is using the medicine ball for medicine balls, squat to price. The only thing that's changed this time is that we're working for 20 seconds, okay with only a 10 second rest.

So not only we get a great adrenaline response from this, which is what we want to release that fat, but also you're going to get a great cardiovascular response and increased recovery time. Okay, so as we've done before, no need for introductions, medicine balls, squats or press 20 seconds, followed by 10 seconds, eight times. Okay, guys. Okay, first 20 seconds coming up. Okay, and off we go. Let's go nice and fast.

Good. Keep it going. 20 seconds, really for Shawn? as hard and as fast as you can. We want to be really working hard for it. Okay, but in your maximum effort you possibly can for these 27 Ken's got five seconds to go to one.

Okay, one more Rep. And relax. Well done. Okay, take 10 seconds. Think for us keep the lights moving all the time. Think breathing. Okay for the next 20 seconds 10 seconds rest.

Okay guys, here we go second round. Let's go 20 seconds okay. 20 seconds we're gonna keep pushing all the way through. Make sure you get those large muscle groups. Okay, process of about five or 10 seconds. So please think right okay, only 10 seconds Round three excellent maximum maximum in 10 seconds to pick it out.

Okay in three to one up we get around for good excellent good stay on Grandpa let's go over 5031 address seven five. All right. So let's go Keep going good work guys. Good work. Come on. Bigger.

All right. Keep Keep breathing 54321 session lot less work. Excellent work especially on entering one undress excellent work. Final one now. Okay, great. Forget like now, in 54321 Let's go.

Come on, let's go. Push for excellent work. Good work, guys. Excellent. 45 minute break. Okay, keep moving all the time.

Okay, take on plenty of water. I'll see you in five minutes. have you kept yourself moving for that five minute break and prepare yourself some real hardcore now. Remember we're going to be working between 1215 repetitions is gone all the way through the exercises. Okay. Off we go excellent Good.

Very good work. Oh boy. Excellent thanks good keep the lights right down. Good night keep it going good work guys. Come on last one. Okay let's move on marking job.

Okay, demonstrating a slightly easier way Jump on the floor, okay, so here we go in the upright position driving to work. Okay. So snacks and away we go. Good let's dig in. Alright thanks Well done. Keep it going.

Good. Excellent. That's 1457 pigmentation. Good. Excellent. Okay.

Read it ready. Okay, ready to go. 1457 Okay, good 45678 that's no good work on a 10 1213 good 14 and 15 excellent work. backups a topic can count on with burpees Okay guys, we go that's why I'm so good. That's three Oh, come on. That's fine.

Six download. So make sure you drive right. up for a good nine bytes on the hands up. It's a nice five. Good good stuff. Well done.

Good work. Okay, and off we go. Good. That's 1234567899 good Last one excellent. Postcards should be breathing now. It's quite.

I don't forget good stuff. Excellent. Press seven Good. All right. Good work and good. And relax.

Mentioned ball twisting bent over there guys. If we got it that's one good three Twist four by six my boy said share 789 1011 312 and three, excellent. Scott trusts next day and off we go. That's 123456789 and 1011 1213 1415 Good work. Press ups max. Good 2345 big smiles one seven no I that's it.

11 1213 Not so. Good work well done. Okay, dig in now. Okay, last time through before you go for a rest. Okay? burpees in it.

Okay, off we go. That's 1230 Come on thinking now. That's five six. Good work guys. Come on. This is a form now.

Lemon oil Come on let's say 45 one good stuff. Grab the ball now. Simple slap a free guy. Draw. That's good. Come on.

Good luck. Goodbye. postbox now. Off we go deep breaths stay with us for deep breaths. Five and six good Seven. Excellent, keep it snowing.

Good water. Good last three. last final one. Okay, let's move on again nimita Okay, we got it. We're good 345 Come on dig it 679 times big rotation and 12 plus three and two, and three could work down to more exercise to do on this round. Alternate squat thrust where we got 15 23456 789 1011 1213 1415 excellent.

First off, last one Don't forget final 15 good. That's 2345 countdown 10 9876503 Excellent. Good work guys are going to do now is if something water, I want you to walk off around the garden or somewhere in a large space, taking lots of deep breaths, okay, keeping your legs and arms moving. Okay, but also keeping your heart rate up. Okay, I see back here in five minutes for round two. Well done.

All Okay, now you ready? The next round? exactly the same. Okay, again, what's your maximum ability to complete all three rounds? Okay, the next law then what's your best ability? Okay, here we go.

First exercise. burpee talk. We got good good work. Excellent. Good work. strikes.

Good kicked out. Good afternoon. Good, keep it coming. Good work guys. Come Not one. Good, okay my small slice or alternatively is the market job.

Okay, demonstrating a slightly easier version or if you can't slam the ball on the floor, okay, so here we go in the upright position driving good good During a good excellent twisting position Good call 321 excellent okay. fortress now kind of like Prince driving Flex really open up those hips. Okay, there we go 1-234-579-4321 okay that's no good. We got we got Oh, come on good work okay good bye Thanks excellent. Now, but don't forget Hello and welcome good From the medical, mental twisting bench over there guys, we go. That's one.

Good three big twists 456-789-1131 and three excellent thought process that we go to 3456789 good work Begin now okay okay come on come on come on That's good Deep breath water. Okay. Okay. We got it. Good boy come on to get a bit more texture three, one and three good work let's go down to more exercises On this round What are we gonna say? 345 678-910-1112 1314 15 last one.

Don't forget. Good. That's 23597503 excellent. Goodbye, guys. Now I don't want you to walk around the garden or somewhere in a large space taking lots of deep breaths. Okay.

Okay, but also keeping your heart rate up. Okay? Hold on, that was real awkward. Okay, now we just want to leave the last little bit out of the gate. Remember, the system won't work out. So our final interval session is going to be a simple exercise, you know very well by now, and that's perfectly okay.

30 Seconds on 30 seconds off, five times. Okay. Full 30 seconds, right? and be ready for the next 30 seconds straightaway. So it's really work hard now and really push it out and leave that last little bit out of us. Okay, good luck.

We got 30 seconds. On. Excellent. All right. And try those legs out behind you. Straight up.

Good work. God. Let's go. Good. Come on, keep it go. Okay excellent good chemistry drivers.

Let's keep the lights on possibly can have a life full range of motion all the way out for three seconds. Okay, number three drivers like to wear out. Bring a nice Every single time quality over quantity I know it's tough. To set good material properly and prevent injury as much as possible. Good work 5321 and relax. One more set to go guys.

Thanks guys. Now it's time to begin to set up a five maximum method. Okay, let's see Come on again. Well done. Excellent work is amazing. Okay.

Let's try to max out this last set. Oh, three, one. Thanks. Fantastic extra work. Again, obviously that is advanced fat loss. Okay, it's real tough workout, but well done going through the previous two DVDs.

Okay, that was fantastic work. We just keep pushing on if you haven't quite managed it today, keep going with it. Keep pressing on and try and keep raising that bar every time. Fantastic. Work. Good luck with the fat loss.

Guys well done and congratulations in completing your workout. I hope that you've gone away and taken a walk around for 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 workouts as you progress from beginner through to advanced or trying to achieve on the stretching also, is to speed up your recovery, right. 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 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, what I'd like to do is hold the stretch around 30 seconds. And Joel 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 going to start off with then 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 it's 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 one needs to do this one is to position flow ups after the workout. I was gonna keep one leg straight on one leg gotta bring the deal nicely, nice and close into the groin. Deep breath in and breathe out and reach down that spray immersively killing it now is hopefully in the back of the leg out to left Writing outwards on the elbows.

Really feel that stretching the groin or the abductors. Slowly easy stops gonna try and pull us out just a little bit more than just take the opposite leg now stretched out right now just saves you time progressing through tougher exercises where you need to increase over the knee joint. Turn to the side of the fence leg outside of the knee is going to get sick twisted also down the side of the leg and the iliotibial band Up fire. Okay, great work and just released from there. Just for the benefit you guys at home what's gonna do is come round for the stretch and reach through the gap 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 fill it in with the right side. Soon seems that stretch eases off just make sure you are providing development by pulling in slightly more to increase that stretch of view so Africa I mean, this one's a beneficial stretch the release yourself from the stretch, just roll back factor, number always slowly on knees and Change legs to the opposite side.

So we've got one stretch to do before that one, he's gonna place the leg over to the opposite side and twist round forcing that elbow across. Again, filling in the blanks, and all the way down the side of the lake hopefully maintaining your breathing at all times. regulate that freezing and taking yourself back to normal. Your Workout realigning all of those muscle fibers aiding you in your recovery and speeding up slowly Okay, just keep her leg crossed over. He's gonna do exactly the same as we did on the opposite side reaching through the gap, taking hold the hamstring of that leg and rolling back pulling in nicely typing and again, this time filling in the clues to the left hand side. Also, this stretch is easing off, then 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 move into the quadricep stretch. Okay, probably muscle is pretty So by now, testing the takeoff the ankle and put that leg up to the rear. Okay, what it's doing is keeping the knees dead in line with each other. And it's to increase the stretch gonna force that pelvis forward. really feel it in the rectus femoris muscle all the way down the front and also in around the need all of the rest of the quadriceps muscles. All of those muscle fibers, Jason, the delayed onset muscle soreness.

He's gonna slowly slowly release that. Never ever think that leg out. Okay, it's gonna roll over onto the opposite side and do exactly the same stretch to take on the actual pull that leg up to the rear and keep the knees in line as if there was a big vault going through the two of them, locking them together into it, that's gonna force that pelvis forward. really feel it in the hip flexors. rectus femoris, which crosses over this hip joint here, all the way down, and he jumps to me breathing the whole time. Coming in, slowly release.

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 what it's going to do is face his head towards the camera and you know, come down onto the floor nice and flat. And what we need to do is twist that for the keeping the arm on the floor. Need to increase the stretch, bring this hand in towards you, and push up and also bring the leg up to aid with the forcing of the body over. Okay, the reason we're doing this one is to increase the stretch across the pectoral muscles across the front's of the deltoids. See that was pop up pressing movement.

I press ups and military press and simple shoulder press. OK, on slowly gonna switch over to the opposite side it's really forcing up excellent answers always slowly. I'm gonna work on the last the pulling muscles now. Okay, so in taking hold of the right arm, the left arm, we're gonna pull over and reach Myself Hi. Okay, and we're filming this isn't a large pulling muscles here. Okay, that lets us Miss Dorsey and also in the bleeps of the oblique stance towards it if we have used our outward cowl also get a little bit of rear delts stretch in there and also a slight amount on the triceps.

And again, slowly after that one and reach over the opposite side to the left on the side and pulling over again, large latissimus dorsi muscle via rear deltoid muscle, slight amount of triceps and obviously right into the legs. might even get a little bit on the back Okay, now we're going to work on the rear deltoids. We're going to take the arm across the body and pull in 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're gonna feel it right in the center the back as well towards that scapula.

Again, those pulling muscles and slowly up step one, and cross over onto the other side. Okay, fans slowly step one into a tricep stretch. I'm going to show you from the front and John's going to show you from the rear where we want to add positioning. Okay, we should be able to put the center of the spine, near prognosis strike. And said hold the elbow with the opposite hand and force that hand on the center of the spine to the point of what we call bind should be within that stretch in the triceps. And once you feel that you can, that is easy enough, you can just take that stretch a little bit further by forcing down the elbow.

Okay, we're just gonna ease off that stretch, and just go with exactly the same stretch on the other side, forcing the hands down the center of the spine forcing down my pelvis okay. Increasing the stretch if you need to, and thereby improving your development. Excellent work was up and he's off. 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 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 front of the abdominals. Okay, rectus abdominus, a big sheet 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. And press up nice and high, stretching out those apps.

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 with these.

Then it will become natural straight after a workout to go straight into your stretching routine. Hopefully, you won't need to watch this back too many times and it'll 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 those fibers exactly where they were before. Keep going with it.

Good work with all of your workouts, and we'll see you again soon.