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vary, not available in all states. Hear

0:52

the world clearly with

0:55

Story Glass. It

0:57

recommends that you consult your physician

0:59

before following this audio workout. This

1:02

audio workout is not intended to

1:04

replace the advice of a medical

1:06

or health professional, and any exercise

1:08

participation is at your own risk.

1:12

Hi everyone, I'm Kelly

1:14

Encinas and welcome to the boot

1:16

camp sessions with Sweat Daily powered

1:18

by Powerade. This guided

1:20

audio workout is a 20-minute

1:23

express hit full body session

1:25

suitable for everyone from

1:27

beginner to expert level, and all you

1:29

need to get started is a mat

1:31

and a step or bench. During

1:34

this session, I'll explain each exercise, give

1:36

you form tips, offer you options to

1:38

level up the intensity and challenge yourself

1:40

or make modifications so the workout suits

1:43

you where you're at today. Now

1:45

in this workout, I'm going to be

1:47

pushing your limits with super sets that

1:49

target different muscle groups with a final

1:51

burnout round at the end to finish

1:53

it off. The focus is

1:55

on getting your heart rate up, getting

1:57

your muscles burning and your blood pumping.

2:00

Now you're gonna want to stay hydrated as

2:02

we go and that can be water, an

2:04

electrolyte drink, whatever works for you. I have

2:06

been loving the Lemon

2:08

Lime Parrot Active Water for high

2:10

intensity sweat sessions. So

2:13

get ready to sweat. Let's fill the

2:15

band with my Express Hit Full Body

2:17

Workout. Let's go. Now

2:20

let's begin by warming up our bodies.

2:22

We're going to start with some simple

2:24

bodyweight squats. I want you

2:26

to stand with your feet shoulder width apart,

2:28

your chest up, your shoulders back, your core

2:30

engaged. And I really want you to think

2:32

about drawing your belly button towards your spine.

2:35

Now bending at the hips and the knees,

2:37

we're going to lower our body down into

2:39

squat position as if we were sitting back

2:41

into a chair. Now we're making sure that

2:44

our knees are in line with our toes

2:46

and then we're going to return to standing

2:48

position by driving through our heels and squeezing

2:50

our glutes. And we're going to do that for the

2:52

next 30 seconds just at your

2:54

own pace starting now. If

3:01

you're a beginner, don't worry about the depth

3:03

of your squat. Instead just focus on driving

3:05

through your heels, keeping your knees in line

3:08

with your toes and squeezing your glutes to

3:10

power back up to standing. Halfway

3:14

through guys, if you are more experienced, I

3:16

want you to try and squat as deep

3:19

as you can so you're aiming to get

3:21

your upper legs parallel with the floor while

3:23

still keeping your chest up. So keep it

3:25

slow, feel that burn and keep that core

3:28

engaged. Five

3:30

seconds to go, finish up your last squat.

3:38

Nice one, well done. So next up we're

3:40

going to start with some jumping jacks to

3:42

keep warming up our body. So we're starting

3:45

from our standing position with our feet together.

3:47

Now we're going to jump our feet out

3:49

as wide as you can and at the

3:51

same time we're going to raise our arms

3:53

outwards and upwards almost a touch above your

3:56

head. And we're bringing our arms back

3:58

down as we jump our feet back in. together

4:00

and we are repeating this. So with each jump

4:02

make sure that you're landing with a soft bend

4:04

in your knees and we're gonna do these for

4:06

30 seconds starting

4:09

now. Now

4:15

if you are more experienced push yourself

4:17

as fast as you go and keep

4:19

that core engaged. Feel

4:23

those arms burn. You

4:26

are halfway there just remember to

4:28

keep your head up, your eyes

4:30

forward and keep breathing. So

4:37

close now keep pushing. Okay

4:45

that was round one so we're gonna

4:47

do that all over again

4:49

for another round to get that heart

4:51

rate up and fully warm up those

4:53

muscles. So get ready for

4:55

round two on body squats. Let's go

4:57

30 seconds on the clock. If

5:03

you are a beginner continue to focus

5:05

on your form moving nice and slow

5:07

with control but if you're feeling up

5:09

for a challenge make this round the

5:11

round that you pick up the pace.

5:17

You're doing great halfway there keep going keep

5:19

your chin up your shoulders back and remember

5:21

to drive through your heels as you're coming

5:23

back up from the base of your squat.

5:27

Five seconds to go get those last reps on

5:29

to jumping

5:32

jacks. Now

5:36

if you're feeling any pain in your knees

5:38

when jumping make sure you're landing softly on

5:40

your toes with a slight bend in your

5:42

knees. Feel free to go as slow as

5:45

you need. Five seconds to

5:47

go keep that core engaged. Amazing

6:02

job team. Now we are going

6:04

to kick it into high gear

6:07

with the main part of the

6:09

workout, your supersets. So take

6:11

a quick rest, grab a drink while I

6:13

talk you through what's next. Or

6:15

if you wanna keep moving while I'm talking, you can just jog on

6:17

the spot. For your supersets,

6:20

you're gonna be alternating between two

6:22

different exercises, 45 seconds each with

6:25

a short rest in between. And we're

6:27

gonna start with alternating step ups, followed

6:29

by push ups. So let's

6:32

start with alternating step ups. And

6:34

this means we're grabbing our bench or our step

6:36

and we're placing it in front of us. Step

6:39

onto the bench with your right foot and

6:42

push through your heel, standing on the bench

6:44

as you bring your left knee up to

6:46

your chest. Step back down,

6:48

swap legs, this time you're leading with

6:50

your left leg. Now

6:53

I want all the power to come from

6:55

the leg that you're stepping up with. So

6:57

we're not bouncing off the floor, we're using

6:59

that glute and we're really using that leg.

7:02

Now after 45 seconds, we're gonna be

7:04

switching to push ups. This can be on

7:06

your toes or on your knees, but remember

7:08

we're always keeping our core engaged by drawing

7:11

our belly button into our spine and our

7:13

body is in one nice straight line. I

7:16

would love for you to try just a couple of

7:18

push ups on your toes first. You can always drop

7:20

down to your knees after. But if you need an

7:23

easier variation, you can do push ups

7:25

against a wall or you can even

7:27

elevate them and do them on the

7:29

bench as well. You've got 45 seconds

7:31

of each, starting with step ups,

7:33

let's go. Now

7:44

your body should be nice and warm at

7:46

this point, you're doing great. Now

7:56

you're halfway there, you're doing so well, keep it

7:58

up, keep lifting those knees. knees up as

8:00

high as you can. You should really feel

8:02

your glutes engaging each time you push up

8:05

onto the bench. Now keep driving through that

8:07

foot that's on the bench rather than bouncing

8:09

off the floor. Now

8:11

we're switching to pushups in three,

8:13

two, one. 45

8:22

seconds of pushups, let's go. Get

8:32

your chest as low as you can

8:34

towards the bench or towards the ground

8:36

and keep your core strong and feel

8:38

that burn in your upper body as

8:40

you push back up. You've

8:46

got this, keep it up just another 20 seconds

8:48

to go. Good form is way

8:50

more important than taking the advanced option

8:52

with pushups. So if you're on your

8:55

toes, but you can feel your form

8:57

starting to slip, drop down to your

8:59

knees, modify the exercise. Five

9:05

seconds to go, get those last reps. All

9:12

right, great job getting through that round.

9:14

We're gonna do one more lap before

9:16

we move onto our next super set.

9:18

So let's take a moment to catch

9:20

our breath. Let's grab a drink and

9:22

switch back into position for your alternating

9:25

step ups. Get

9:30

ready for round two, 45 seconds of each starting

9:33

with step ups, let's go. Keep

9:56

it up, you've got this, nearly

9:58

there. Just keep breathing, focus. on

10:00

moving with power and control. Okay,

10:17

we're going to switch it up to push up

10:19

in three, two, one. 45

10:22

seconds on the clock. Let's go. MUSIC

10:30

PLAYS Now,

10:41

I know those arms are starting to ache, but

10:43

I want you to hold on a little bit

10:45

longer. Drop to your knees if you need. Slow

10:48

it down if you need. Just do not give

10:50

up. You are almost done with this set. 20

10:53

seconds to go. MUSIC

11:00

PLAYS Just

11:07

three more seconds. Three, two,

11:10

one, and you are done. Well

11:12

done. It is

11:14

time for your power raid hydration

11:17

break. Take a well-deserved rest for

11:19

a minute and get hydrated before

11:21

we move onto our second superset.

11:24

Make sure you take some deep breaths. Just help

11:26

bring your heart rate down. Catch your breath again

11:28

and feel free to stretch out your arms or

11:30

shake out your legs if you need. Now,

11:34

we've got another 30 seconds until we

11:36

get into the next set. So while you

11:38

rest, let me take you through the next

11:40

two exercises and all you need is your

11:42

mat. We're going to start

11:45

off with burpees and don't worry. I

11:47

have plenty of modifications if you need

11:49

them. So start with your

11:51

feet, hip width apart, and then squat down,

11:53

place your hands on the floor

11:56

right in front of your feet. We're

11:58

going to jump our feet back into

12:00

plank. position with our shoulders stacked over

12:02

our hands before jumping our feet back

12:05

in towards our hands and exploding

12:07

upwards into a jump. Now

12:09

if you need an easier modification or

12:11

you want a low impact version forget

12:13

the jumps. Rather than jumping back into

12:15

your plank position you can step your

12:18

feet back one foot at a time

12:20

and then remove the final jump by

12:22

stepping your feet back in. If you

12:24

want more of a challenge you can

12:26

go for speed or you can add

12:28

a push-up when you get into your

12:30

high plank position. Then after the

12:33

burpees we're going to be doing a side

12:35

plank so this will feel like a little

12:37

rest after that. Now you're gonna lie on

12:39

your side with your elbow directly beneath your

12:42

shoulder and your feet stacked on top of

12:44

each other before lifting your hips up until

12:46

your body forms a straight line from your

12:48

head to your heels resting on your forearm

12:51

and you're gonna hold this for 20 seconds

12:54

per side. Now for the modification

12:56

for the side plank you can

12:58

always drop one knee onto the

13:00

ground. Take

13:02

one last sip of water if you

13:04

need and let's get into position for

13:06

those burpees. We are starting in three,

13:09

two, one, let's

13:11

go. 45 seconds on the

13:13

clock you've got this. Keep

13:23

that momentum up that full body

13:25

workout I promised you. You are

13:27

getting it right now. I

13:41

know you might be tired but you only have 15

13:44

seconds left. You're

13:51

almost there get ready to switch

13:53

in three, two, one.

13:57

Side plank 20 seconds on your right side. Let's

14:00

go. Halfway

14:05

through your first plank. Keep

14:07

that core engaged. Your hips

14:09

up. You are almost there.

14:14

And swap to your left side. Your

14:21

core and your upper body should be

14:23

burning right now. You are doing great.

14:26

Only 10 more seconds to go. And

14:30

then you're going to take a quick rest.

14:32

And then repeat both exercises for one more

14:35

lap. Burpees first, then your side plank. Just

14:38

one more round here. I

14:40

know you can do it. Get ready in three,

14:42

two, one. Keep

15:00

going. Breathing

15:06

steadily and pushing through that

15:08

burn. Just focus on one

15:11

powerful rep at a time.

15:13

You've got this. Keep

15:22

pumping. These are your

15:25

last few burpees. Last

15:37

push before we swap. Almost there in

15:39

three, two, one.

15:41

And switch. Side plank

15:44

starting on your right side. This is

15:46

our last set before a bigger rest.

15:48

Just keep holding. Okay,

16:02

time to switch to your left side. You

16:04

are so, so close. Only

16:12

10 more seconds out until you're done. Keep

16:14

that strong playing position and lift that bottom

16:16

hip up just a little bit higher away

16:18

from the floor. You are

16:20

done in three, two,

16:23

one. Wow,

16:26

you absolutely smashed that.

16:29

Now it is time to take

16:31

another rest. So take a moment,

16:33

slow your breathing down and get

16:35

hydrated. You have one

16:37

last super set and you are

16:39

doing so well. So

16:42

first up in this super set, high

16:44

knees. So you're going to run on

16:46

the spot, lifting your knees as

16:48

high as possible. And then we are

16:50

onto Russian twists. So we're sitting down

16:52

on the floor with our knees bent

16:55

and then our feet flat on the

16:57

floor. We're going to lean back slightly,

16:59

lift our feet off the ground just

17:01

slightly so we're resting on our glutes.

17:03

Now we're holding our hands together in

17:05

front of us and we're going to

17:07

twist our torso to the right and

17:09

to the left aiming to tap the

17:11

floor on each side of your hips

17:13

with your hands with each rotation. So

17:15

as you twist from side to side,

17:17

you should feel your core burning. But

17:20

if you need a modification, feel

17:22

free to keep your feet on the floor

17:24

rather than lifting them up. Let's

17:28

get ready for those high knees in

17:30

three, two, one. Let's

17:33

go. 45 seconds on

17:35

the clock, you've got this. Keep

17:43

that momentum up. Make sure you are

17:45

still breathing. I do not want you

17:48

holding your breath. Get those knees as

17:50

high as you can to work your

17:52

core even more. 15

18:02

seconds left to go. You

18:16

are almost there. Get ready to switch in 3, 2,

18:18

1. Come

18:21

down to your mat for Russian twist as

18:23

you get your breath back. 45

18:26

seconds on the clock. Let's go.

18:33

So without Russian twist, we don't want to do these

18:35

too quickly. We don't want to rely on momentum going

18:37

back and forth, back and forth. What we want to

18:39

do is we want to slow it down. The slower

18:42

you go, the more you feel the burn. 15

18:59

more seconds to go. You're

19:08

almost there. We're done

19:12

in 3, 2, 1. Okay,

19:16

we are going to take a quick rest

19:18

and we're going to repeat those two exercises

19:20

for one final lap. Get

19:22

ready for high knees again, then Russian twist.

19:25

Just one more round here. You've got this.

19:28

We are starting in 3, 2, 1. High

19:32

knees, let's go. You

19:39

are so close to finishing. This is

19:41

your last super set. Let's pick up the

19:43

pace if you can. Now stay light on

19:45

your feet and feel that core burn.

20:03

15 seconds to go. You're

20:16

almost there. Get ready to switch in.

20:18

Three, two, one.

20:22

Come down to your mat for Russian

20:24

twists right now. Let's go 45 seconds

20:26

of work. This

20:43

is your last 30 seconds. Make

20:45

it count. Only

20:57

15 seconds left. You're

21:07

almost there. You're almost done in three,

21:10

two, one. You

21:14

are doing amazing. Three

21:16

supersets done and dusted

21:18

and we are officially

21:20

on our last round,

21:23

the final burnout challenge.

21:25

So take a well deserved 60 seconds

21:28

to catch a breath, grab a drink, shake

21:30

it out and when you're ready, make your

21:32

way down to the mat for our bikes.

21:35

That is it, the final push and I

21:37

want you to give it your all. Now

21:40

while you rest, let me take you through

21:42

your bikes. So you're going to lie down

21:44

on your back with your legs extended. Your

21:46

feet are together and your fingertips are by

21:48

your ears and your elbows are wide. As

21:51

we begin, you're going to bend your left

21:53

knee towards your chest while twisting your torso

21:56

and bringing your right elbow towards that bent

21:58

knee as if if you're wanting to touch

22:00

them in the middle. So then

22:03

you switch by extending your left knee

22:05

out straight and bring your right knee

22:07

into your chest as you bring your

22:09

left elbow towards that knee, feeling it

22:11

in your core with each rep. Now

22:14

you're gonna keep alternating sides and continue

22:16

that pedaling motion, giving me as many

22:19

reps as you can in 60 seconds.

22:22

That's it, the one exercise, 60 seconds,

22:25

challenge yourself and see what you can

22:27

do. 60 seconds on the

22:29

clock, you're lying down on the ground and you're

22:31

getting ready in three, two, one,

22:35

let's go. Keep

22:39

pumping. Feel

22:47

your core burn. You're

22:59

halfway there, you are doing great. Keep

23:01

breathing, rotate through your torso. You're

23:25

so close, you have 15 seconds to go. Do

23:28

not hit the brakes just yet. I know you've got

23:30

a few more, let's go, let's go. You're

23:38

almost there, you'll be done in three, in two,

23:41

one. You did

23:44

it, wow, you absolutely

23:46

smashed that. I

23:48

know your core is aching, I know

23:50

your glutes are burning, but I hope

23:52

you're feeling amazing. Incredible work

23:55

completing your Express Hit full

23:57

body workout powered by Power

24:00

And guess what? You are one

24:02

workout closer to reaching your health

24:04

and well-being goals. So thank you

24:06

for joining me for that workout

24:08

and for taking the time today

24:11

to prioritize yourself and your health.

24:13

And remember, we only get one body,

24:15

so let's treat it with the love

24:18

and respect it deserves. See you next

24:20

time for your next session. This

24:32

episode is brought to you by Progressive

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