- Hi, guys.
It's Carlos at the Carlos Method.
Today, I'm going to take
you through the 35 minutes
total body HIIT circuit workout.
This is no jumping, no equipment.
Let's get started.
Okay, guys.
You're going in 20 seconds.
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The Carlos Method Fitness TV,
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We're posting workouts
every Monday and Thursday.
Now we're doing the
HIIT 35 minute workout.
It's 30 seconds on, 10 seconds off.
We'll start with jumping
jacks in three, two.
Core tight and open up the arms and legs.
Let's go.
15 seconds here, guys,
and then we're going to
change into some seal jacks.
So, nice and tall,
lengthen out through the spine,
open the arms and legs out wide.
Coming out and in,
light on your feet,
engage your core,
and then we'll take you to some seal jacks
out in front of us here.
So, open the arms and legs,
with seal jacks we'll finish
this first 30 second segment.
Engage your core.
You're stabilizing your lower back.
(timer beeping)
And rest.
Next one, reverse lunges.
I want you to stay nice and tall,
engage your abs.
Going with five seconds on this one, guys.
(timer beeping)
Let's go.
I'm going to do a side
profile so you can see me.
Engage your abs.
Nice and tall.
Legs at 90 degrees.
So 30 seconds on,
10 seconds off the whole workout.
This one's great to loosen up
the quads and the hip flexers.
We're going to take you more
dynamic as we go further
into the workout with
some plyo jumping lunges,
some jumping squats.
Just easing in.
(timer beeping)
Okay.
High knee power skips.
So, stay nice and tall.
One and two,
one and two.
That's the exercise.
Let's go, guys.
So nice and light,
up on the ball of your foot.
Stay tall bounce.
Bounce, lift, lift, lift.
Just get the spring in the legs.
Your high knee power skips,
Try to get that knee up to hip height.
My left always looks a
lot different to my right.
My right arm's nice and neat and straight.
My left arm comes across
me a bit awkwardly.
All right, this is your
high knee power skips.
Make sure you're on a soft surface.
I'm on a cricket strip out here.
It's nice and soft.
(timer beeping)
Squats up next.
Show you how the side.
Sit back nice and deep into your hips.
Stand up tall and squeeze.
Nice and deep into your hips.
Stand up tall, okay?
Let's go, guys.
So air squats.
I should be able to draw a
line down the middle of you.
Sit back and down into your hips,
like you're sitting on a low chair.
Use your hands as well
to help you come up.
(exhaling loudly)
Make sure the weight is
evenly through the foot,
driving up through the heels.
(exhaling deeply)
(timer beeping)
Rest.
Next one, plank jacks on the mat.
So press up position.
You're going to jack your feet out and in.
Follow me now.
(timer beeping)
Let's go.
30 seconds.
Keep a low, straight line.
Don't go so low that you
feel it in your back though.
So, that feels good for me where I am.
I should roughly be a straight line,
but don't go so low that
it's hurting your back.
You want to be stable in your core.
You're just jacking your
feet out and in continuously.
30 second round here.
Really engage your tummy muscles.
Just hold yourself tight in the center.
Out and in,
out and in.
(timer beeping)
Woo!
Press ups.
Next one, press ups.
So, hands shoulder width apart,
engage your glutes and your core.
(timer beeping)
Let's go.
(timer beeping)
Breath on the way up.
(exhaling deeply)
Controlled all the way down,
strong on the way up.
(exhaling deeply)
All the way to the end, guys.
Stay with me
(timer beeping)
Woo!
Mountain climbers, staying on the mat.
Knees up to the chest, keep
your back nice and long.
Straight line.
(timer beeping)
Let's go.
Mountain climbers.
So, back nice and long.
Make sure your not arching
or rounding your low back.
Breathe.
Nice, steady rhythm.
(exhaling deeply)
Use your mirror if you can.
Just make sure you're in a safe position.
(timer beeping)
High plank with shoulder taps,
and then slow mountain climbers.
I'll show you now.
Watch me, guys.
(timer beeping)
So shoulder tap, and then
a slow climber each side.
Shoulder tap.
Keeping your body really stiff,
no movement, no rotation or arching.
Shoulder tap, and then two
slow mountain climbers.
Engaging the core always.
(exhaling deeply)
I can feel that in my tummy.
(timer beeping)
High knees.
Now, standing up, guys.
Nice and tall, continuous now.
So, not the hihg knee power skips.
Just high knees.
(timer beeping)
Woo!
Let's go, guys.
So nice and tall.
Chest up, shoulders down.
Tru and get the knees up in closer.
They're back, yeah.
Okay, 20 seconds left.
Let me show you side on.
Very nice and tall.
Bring your knees up to hip height.
Okay.
(exhaling deeply)
12 seconds.
These always get me, these ones.
I find these hard.
You have a lot of strength
in your hip flexors and abs.
(timer beeping)
(exhaling deeply)
Forward lunges.
Nice and tall.
Core tight.
(timer beeping)
Let's go.
99s on both legs.
Bend that back knee down.
Head up, shoulders back.
(exhaling deeply)
Breathe, guys.
Get into a nice rhythm.
Just going body weight.
Getting a nice load into
the legs, quads, hamstrings.
(timer beeping)
Half burpees.
Hands on the floor.
Kick the legs out,
bring them in, stand up.
No jumping.
(timer beeping)
Let's go.
(timer beeping)
Sometimes called a squat thrust.
12.
I hate these.
Your pants start coming
out your tracksuit bottoms.
Doesn't look very tidy.
(exhaling deeply)
Nice and light, guys.
(exhaling deeply)
(timer beeping)
Breathe.
Lateral lunges, both sides.
(timer beeping)
Feet straight ahead,
that way first.
(timer beeping)
Down and up.
Down and up.
We're going to focus a bit, yeah.
Down.
Both feet stragith ahead.
The outside leg is bent.
The inside leg is straight.
(exhaling deeply)
Here's where I put some
natural movements in here.
Sink back into the hip.
(exhaling deeply)
(timer beeping)
(exhaling deeply)
Lateral hops.
Woo!
Imaginary white line,
ski jumps, side to side.
(timer beeping)
Let's go.
So, imaginary line,
you're just hopping over it, side to side,
double leg lateral hops.
Nice and light on your feet
On your tip toes.
(exhaling deeply)
Don't touch that imaginary white line.
Just keep hopping over it.
(exhaling deeply)
Bit of agility work, guys.
Got a bit of agility work
in an actual movement,
like I said.
This gets you moving
in different directions
in different ways.
(timer beeping)
Woo!
(timer beeping)
Pop squats.
Start with your feet together,
drop into a deep squat,
come back up.
I'll show you now.
(timer beeping)
Two, let's go.
Down, pop up,
down, pop up.
Here's your pop squat, guys.
Touch and go,
touch and go.
Sit back into your hips.
Nice and low.
Continuous.
It's going to start getting harder
as we go through the circuit.
(exhaling deeply)
Breathe.
(exhaling deeply)
Here's your pop squats.
(timer beeping)
(exhaling deeply)
Heisman shuffle.
Side to side.
I want it to look really neat
with the hands and the movement.
So one, two, three lift.
(timer beeping)
There.
There.
There
Stay with me, guys.
Show me your Heisman.
How does it look?
We looked on YouTube the other day,
so people don't do it in
such different ways for 'em.
'Cause everyone moves side differently,
don't they, mechanically?
See, me and my sister were
looking at different people
doing the Heisman.
I'm sure mine looks different as well.
Just kepe it a nice and neat.
Woo!
Agile, light on your feet.
One, two, three, left.
It's a good exercise
from Shawn T in Santy.
(timer beeping)
Ho!
One press up,
four mountain climbers.
Follow me now.
(timer beeping)
Let's go, guys.
One press up, four climbers.
One press up, four climbers.
Like this for 30 seconds.
(exhaling deeply)
Just keep it continuous.
(exhaling deeply)
Core tight.
Just keep a good pace and rhythm.
(exhaling deeply)
Forwards, and then do around.
(exhaling deeply)
(timer beeping)
10 seconds recovery.
Bicycle crunches.
Lie on your back.
Woo!
Deep breaths, guys.
(timer beeping)
Let's go, bicycle crunches.
(exhaling deeply)
Elbows to the knees.
(exhaling deeply)
Pulling across.
Pull the knees to the elbows.
Get the obliques working.
(exhaling deeply)
Nice, steady rhythm.
Don't go too fast.
Get the tension.
(timer beeping)
Single leg lowers.
Stay on the mat for me.
Hands out wide.
I've want to see your hands out wide,
legs up straight,
one leg goes down,
comes back up.
One down.
Come back up.
Keep the back flat.
Really engaged your tummy.
Breathe out as you come in,
out as you come in,
I've got my head up to
my back arches otherwise.
You can put a pillow under
your head if you want to
or support your head with your hands
or keep going like that.
Make sure there's no
pressure on that back.
If you feel it in your back,
reduce the range.
Don't go as low.
(timer beeping)
cross climbers, guys.
Okay.
So, knees across the body.
Rather than down the middle,
they're going across the body.
Keep the back nice and long.
Let's go.
You just get a nice rhythm.
Cross climbers.
Spine nice and long.
(exhaling deeply)
All the way to the end of this round.
(exhaling deeply)
Knee across the body each time.
(timer beeping)
Jumping squats.
I just need to tuck myself in.
My tanks are falling out.
Okay, jumping squats, guys.
(timer beeping)
Control the landing.
Get a good spring.
I'm going a bit.
You can go more power.
Want to be careful with my back.
(exhaling deeply)
It's a nice exerise.
Control the landing.
(exhaling deeply)
(timer beeping)
That was normal time.
That wasn't slow motion.
That's just me.
Woo!
Lower plank with toe taps.
(timer beeping)
Low plank.
(timer beeping)
Let's go.
Yeah, I always find
jumping squats quite tough.
I have to go at my own pace.
I'm sure you guys are beating me
on the other side of the camera
with some of these
exercises, which is great.
I encourage it.
That's the thing, we're all
good at different things,
aren't we, when we train?
So, I've definitely got some weakness
with some of my stuff.
Bearing in mind, I train six days a week,
an hour a half a day, two hours at a time.
So, everyone's going to have a weakness
of some kind in something.
(timer beeping)
Oh!
Okay.
Star jumps.
All right.
Come down to a little bit of squat,
open out the arms and legs.
These are tough.
(timer beeping)
Go.
There's your star jump.
Arms and legs out.
(exhaling deeply)
Nice and neat, guys.
(exhaling deeply)
Whoa!
(exhaling deeply)
Big open arms and legs.
(timer beeping)
(exhaling deeply)
Left leg tick tock lunges.
Left leg forward and back.
Don't touch the floor.
(timer beeping)
Watch now.
That's a tick tock lunge.
The foot does not touch the floor.
Transition, no touching
You're working your balance.
Hip stability, core.
Obviously, the legs get a good work.
(exhaling deeply)
Left leg single.
So he left leg tick tock lunges.
(exhaling deeply)
Make sure there's no pressure on the knee.
(timer beeping)
Right side tick tock lunges.
Remember, the foot doesn't
touch the floor on the swing.
Good for the balance.
(timer beeping)
(exhaling deeply)
Always a bit more wobbly on my left.
Nice and tall.
Core engaged.
Go to the range that suits you.
I'm still quite tight in my hips.
It's a project, I'm working on.
Go to whatever suits your range.
You don't want to go too
low and hurt your knees.
It's about getting to
control on the lunge.
Control it, stabilize,
and then, transition through.
(timer beeping)
Then, transition through.
(timer beeping)
(exhaling deeply)
One press up, two plank jacks.
Well, I've only got 19 minutes left, guys.
We're actually whizzing through this.
(timer beeping)
One press up, two jacks.
One press up, two jacks.
It's good to master your
own body weight first
before you're in the gym
and piling on the weight
on the bar and stuff.
Get control of your own body weight
and get your conditioning levels up.
(exhaling deeply)
Let's go, guys.
Let's bomb through this round.
(exhaling deeply)
(timer beeping)
Whoa!
Jumping lunges.
Keep these under control.
If you find them hard, do normal lunges.
(timer beeping)
Go up for height,
control the landing.
(exhaling deeply)
Let's get a good load
and spring up.
I'll keep my hands here.
They're more comfortable here
than anywhere else for me.
Some people like their
hands on their hips.
Some people go with their arms like that.
I'll prefer my hands just here.
(exhaling deeply)
(timer beeping)
And stop.
Whoa.
Vertical jump with a crawl out and back.
(timer beeping)
Up, down.
Back up.
(exhaling deeply)
That's the movement.
(exhaling deeply)
Bend the knees to come up,
support the spine.
(exhaling deeply)
(timer beeping)
Ice skaters, side to side.
Nice and light.
(timer beeping)
Here, here.
Be careful of the ankle of rolling it.
Start off small distance,
natural bounding.
Then, you can obviously go further.
Make sure the floor is soft.
(exhaling deeply)
So, ice skaters.
(exhaling deeply)
Spring off that leg.
(exhaling deeply)
Five seconds.
(timer beeping)
(exhaling deeply)
On your back.
(exhaling deeply)
I'm blowing out.
Windscreen wipers
(timer beeping)
Side to side.
Keep your shoulders down.
Makes it straight as you can.
Engage your core, draw the tummy in.
Feel it in your obliques.
(exhaling deeply)
(timer beeping)
Pilates single leg stretch.
One leg bent, one leg straight,
head and shoulders off
the floor, curled up.
(timer beeping)
Point it.
Switch,
Breathe.
Back flat into the floor.
Tummy drawn in tight.
As you extend the leg, breathe,
and tighten your tummy.
Head and shoulders curled up.
Pointing this leg.
Pointing this leg.
Back flat into the mat.
Breathe out as the leg goes out.
Amp up the tension in your core.
(timer beeping)
Broad jumps.
Okay, guys, long jump across.
(timer beeping)
Sit back into the hips and sprint.
Okay, back.
I've got the worst long jump in the world.
I'm terrible at them.
Sit back.
You can test the power in your legs.
I actually haven't got that,
so it's harder for me,
but like I said,
we've all got strengths and weaknesses.
(exhaling deeply)
See, I'm not always jumping that far.
I'm trying to put the effort in here.
Sit back.
(grunting)
I was never good at this since school.
(timer beeping)
Whoa!
Right.
Two ply press ups, and then repeat.
I'll show you now.
Do two good ones, and then rest briefly.
Watch me now.
(timer beeping)
One, two.
Rest for a second.
And then again.
One, two.
(exhaling deeply)
One, two.
If you do them continuous,
you won't last the round, probably.
(exhaling deeply)
Better to break up the work.
(exhaling deeply)
(timer beeping)
And rest.
I tried to do them continuously before.
It doesn't work, often times.
90 degree squat jumps.
Here, here, here, here.
Watch me now.
(timer beeping)
Sit back into the hips.
Chest up.
(exhaling deeply)
Whoa!
(exhaling deeply)
There are tough.
(grunting)
(timer beeping)
Rest.
You got to be careful now.
You got to take your time.
Don't rush.
(exhaling deeply)
Low plank with arm reaches.
Get down low, everything tight.
(timer beeping)
Glutes and abs.
Reach.
(exhaling deeply)
Some Superman here.
Superman impression.
♪ Da da da da da ♪
So, brace your tummy.
Squeeze your glutes.
(exhaling deeply)
Reach out far as you can.
(timer beeping)
Reverse crunches.
Lie on your back,
knees come towards your chest.
(timer beeping)
Go.
So, curl off with the
lower back of the hips.
Bring knees up into the chest.
You don't need a lot of range on these.
Just get a tension.
Lower abs.
Talking about Superman,
we watched a film last night.
White van, it was.
It was about white van.
This kid was an alien form,
and he turned into had some evil powers.
It was like a Superman stroke
Batman stroke Deadpool hybrid.
Quite unusual.
Got three and a half stars on TV,
so I decided to watch it.
(timer beeping)
So, different, I guess.
Double leg bounce.
Okay.
All right, so I want balls of the feet,
double legs bouncing off the floor.
Good one to do before you go running.
So here, sideways on,
touching the floor and springing off.
Just go, go, go.
Nice and light.
Do another side on.
(exhaling deeply)
Good to get the calves, the feet fired up.
Spring, spring, spring.
(exhaling deeply)
Okay.
Five seconds.
(timer beeping)
Okay, five seconds, quick feet,
and then a relax very briefly
'cause 30 seconds continuous is too much.
I tried it in rehearsals.
(timer beeping)
Five seconds quick feet.
Hold the hands.
Five, four, three, two, rest.
Hold the hands.
Five, four, three, two, rest.
Hold the hands, body stiff.
Four, three, two, one, rest.
Get the feet fired up.
Five, four, three, two, and rest.
Five, four, three, two, and rest.
Fast feet, guys.
Hot floor.
Four, three, two, rest.
(timer beeping)
Imaginary skipping rope.
Get your skipping rop out.
We're going to be like
Floyd Mayweather now.
Light on the feet.
Freestyle skipping.
Let's go.
So, imaginary skipping rope
bobbing over your head,
and kick the feet out.
You can go side to side.
Do a boxer skip.
Yeah, nice and light.
Keep the rope turning.
Do some high knees, if you want.
Okay, straddle skips.
Or with the feet as well.
It's hard to coordinate when
you're without your rope.
I forget without my rope.
So, double bounce as well.
Single bounce.
Whatever you want to do,
whatever you want to do.
Imaginary skipping rope.
(timer beeping)
Pilates single straight leg stretch.
On your back.
Legs straight on this one.
Straight, straight.
Switch.
Breathe.
(exhaling deeply)
Breathe,
(exhaling deeply)
Reach behind the calf.
Head and shoulders up.
(exhaling deeply)
Use the work.
Make sure it work's on the tummy.
(exhaling deeply)
Draw the tummy in.
(exhaling deeply)
Point the toes.
(timer beeping)
Double leg stretch.
Last one on your back.
Legs are 90.
Both out, both back in.
Keep the back flat.
All in the tummy, nowhere else.
(timer beeping)
(exhaling deeply)
Breathe.
(exhaling deeply)
As you got out.
(exhaling deeply)
Tight.
(exhaling deeply)
Draw in as you breathe out.
(exhaling deeply)
Really pull in tight.
(exhaling deeply)
Get just the right angle,
the bite point.
(timer beeping)
Right side plank.
Okay.
Elbow underneath the shoulder,
legs straight, hips and shoulders stacked,
feet on top, hips up high.
Let's go, guys.
Let's go.
Up and hold, just a side plank.
Right side, 30 seconds here.
Sometimes I do stuff like twisting around,
hip touches with the legs,
but just hold it for now.
Just want some statics stability.
Nothing wrong with doing
isometrics sometimes.
Keep the hips high,
squeeze your glutes and your abs.
Just make sure everything's
tight and glued up together.
You want to be stiff and rigid.
Looking straight ahead.
(timer beeping)
Woo!
Left side plank.
Sometimes it's good to
just keep it more basic,
not having to layer lots of movements on.
(timer beeping)
Hips up high, arm straight up,
the hips are as high as you can.
You don't want to be drooping down here.
You want the hips as high as you can.
Now, you're joining
everything up together,
engage your glutes.
So, engage your glutes here.
Squeeze your abs.
Close your rib cage.
Make sure your ribcage isn't flared.
Keep the shoulder back,
not hunched over.
Up as high as you can.
This is as high as I can get mine,
I can feel my rib cage close down.
My core is engaged, as well as glutes.
So, everything's working as a unit.
(timer beeping)
Just want that midline stability.
T press ups.
Okay.
Press up into a side rotation.
Watch me now.
(timer beeping)
Press up into a T.
Press up, up into a T.
Okay, that's it, guys.
We've just done the side planks.
I thought I'd add this
one on there as well.
Good time to do it.
Things are fired up around there.
QR muscles, obliques
internal, external obliques,
deep core muscles are fired up,
as well as your larger ones.
(timer beeping)
Okay.
Alternating heel touch crunches.
So, let me tuck myself in.
Lying on you're back.
(timer beeping)
Okay, shoulders and head up,
reach down and touch your feet.
Sorry guys, a bit late on that side.
Just tucking myself in.
So head and shoulders up,
you're going to reach
down as far as you can.
So, head and shoulders
curled up off the floor.
You just reaching down towards your feet.
Head and shoulders off.
Reach out as far as you can.
I used to think this wasn't much before,
but it's actually quite a good exercise.
I was doing it the other day
after doing loads of dead lifts,
doing this, I was on the floor.
You just feel it in your core
and it helps my lower back as well.
I think it's double leg lowers now.
Double leg lowers it is.
Last one.
Legs up straight.
As low as you can, two legs.
(timer beeping)
Okay.
Okay, abs tight, back flat.
I know this was going to
be hard, this last one.
Get the leg straight.
Your back's got to be flat.
No arching the back.
You go as low as you can,
just don't stress your spine.
Really engaged with lower tummy here.
(exhaling deeply)
Breathe out as you come up.
(exhaling deeply)
As long as you can, legs straight.
(timer beeping)
- Okay, lower back stretch, guys.
Well done.
That was the main part of the workout.
Let's get into the stretch.
Low back stretch.
One leg straight.
Pull it in across the body.
Oh.
Try to get some release
across the back.
Take this leg out straight, across.
I can feel it clicking here.
Shoulder down and head looking away.
Head into a child's pose, last 10 seconds.
Sit back into your hips.
You can reach to the side a bit.
Go the other side a bit,
or just down the middle.
(timer beeping)
Okay.
I just got some new track pants.
So, I'm sported up.
Right hamstring stretch.
Lie on your back.
(timer beeping)
Okay, get the leg up straight.
I normally keep this leg
bent to support my back,
'cause I've got an
arched back if I do that.
But do what's comfortable for you.
So, you've got the
hamstring down the middle,
I'd also take the knees at the side,
and stretch the hamstring
and ankle as well.
So, you can stretch it in
three planes of motion.
You've got three hamstring muscles.
Okay.
You can take it to the other side.
Extend the leg.
You got three hamstring
muscles, yeah, like I said.
I can't name them,
but I don't want to make it technical.
We've got three muscles.
We want to stretch them
in three directions.
(timer beeping)
Left hamstring stretch.
So, again.
We have five seconds.
(timer beeping)
I put it all on the 30-10 timer.
Leg up straight.
The back's got to be flat into the mat.
Lie your head down, if you want.
I'm always keeping my head up to the back.
And then, obviously take out to the side.
Open up the stretch there.
Point the toes as well
to get a bit of the calf in as well.
Need a little stretch.
Careful with the toes, gently.
You got to be careful with that.
Don't go to far.
Just play about with the
hamstring stretches, really.
Take your time.
Out the middle, and to the sides as well.
Right glute stretch.
Okay.
So, foot onto the top of the knee,
hands behind the thighs,
and just drew all that
foot in towards you.
Lie your head back.
You'll feel this on the
glutes and piriformis.
I sometimes bring this leg up as well,
get the hamstring in,
and point the toes and stuff.
You don't have to.
You can just keep the leg down.
Just draw that in closer.
It's a nice change.
It's good to take your time
stretching your glutes,
'cause you'll spend the
whole session activating them
and squeezing them and using them,
and they need a good stretch.
It's your most powerfulest
muscle in your body.
Your glutes.
(timer beeping)
Other side.
Sorry, guys.
It's 30-10 the whole thing.
So gives me a chance to set it up.
So, foot on top of the knee,
hands behind you.
It's a lot of beeping.
I know, sorry.
And you're going to pull
that foot towards you.
Bring it in towards your body.
Really in close.
Again, up.
I stick my leg up.
Just get the ankle involved
a bit, point the toe.
Then, just come back
down, push it further in.
Oh.
I really filled out my glutes.
They're often tight with people.
Not only are they weak,
they're often tight as well.
(timer beeping)
Tight muscles.
You don't want tight muscles.
They lead to injuries,
Straddle stretch.
All right, get the legs out wide.
I stay my box here that I've got.
Nice and tall
(timer beeping)
Tall through the spine.
Just going to try and lean forward.
Use those hands behind you to help.
If you can, take it out to one side.
Again, stay nice and tall.
It's a lovely day today.
We're filming out on a
Sunday in the countryside.
Weather's nice, winds are nice and low.
It's been quite sunny today.
We were worried 'cause it
was drizzling a bit earlier.
Well, a couple of drizzles we had,
a couple of droplets.
It was okay.
So, managed to get the filming done.
(timer beeping)
What have we got here?
A seated forward fold.
Okay, this for me is the best stretch.
Mine isn't great, but I'm working right.
Stay really tall.
Knees pressing to the floor,
stay really upright,
and we're trying to hinge from the hips.
What you don't want to do is
just slump over, like that.
So, stay tall.
Get the arms up,
and try and reach for it.
Bring the toes toward you
and just seated forward fold.
What you don't want to do is
aggravate your lower back.
You put any pressure on
the back, just stay tall,
reset yourself, press your
knees down into the floor,
push out through your heels
so your toes are towards you.
Push your heels out
and just try and gradually
you reach forward.
Try and rest your hands
on your toes, if you can.
Gradually, gradually you
can reach behind the calf,
so the feet.
(timer beeping)
That one is a good one to
really take your time on.
We've only got 30 seconds
there 'cause of the format.
I'd really take the time on that one on
in your own time.
30 seconds, ease off.
Do it five, six times.
90-90.
(timer beeping)
Glute stretch here.
Just doing 15 seconds
each side on this one.
So, leaning forward from the hips.
Yeah, that seated forward fold
is a very good one, I find,
'cause I'm very tight in my
hamstrings and lower back.
Switch over, guys.
Only brief on this glute one, again.
It's wise to do one for the glutes.
90-90.
Lean over from the hips.
Yeah.
So, just take your time stretching really.
Nowadays when I work out,
I do 15, 20 minutes warming up thoroughly.
(timer beeping)
Just wait for the buzzer to stop.
Okay that's the end of the workout, guys.
We're going to finish
on this glute stretch,
three more seconds.
Yeah.
So basically, when I work out,
that's why I'm always saying to you guys
at the start of the workout,
get yourself thoroughly warmed
up before we get started
because I think warmup's quite individual.
You've got to do your own warm up,
what feels right for you.
I spend 15, 20 minutes warming up.
Then, I'll do a workout,
which could be a minimum of 30 minutes
if it's a HIIT session like this,
or up to an hour, hour and a half.
And then, I spend probably nowadays,
I'm 37 now,
so I spent about 30, 25, 20 to 25 minutes,
30 minutes of stretching afterwards
to really loosen up and
lengthen the tissue,
'cause you've been
working the whole session,
your muscles are activating,
engaging, tensing.
You've got to stretch and loosen up after,
and hopefully that flexibilty.
Maybe get some massage weekly,
or do some foam rolling or something.
It'll just keep you mobile and loose
and prevent injuries
and stiffness and stuff.
So, thanks a lot for
following that workout.
I really appreciate it.
That was your 35 minute body
weight HIIT with no equipment,
your high intensity cardio HIIT workout.
Let me know what you think of the workout
in the comments box,
and I'll see you guys on the next workout.
Bye bye.
