Welcome to this beginner no jumping fat burning workout straight from heaven heavenly stuff Glorious, let’s get started. Our warm-up today is simply knee hugs You want to suck your abs in and do your best to hug your knee to your chest? It’s okay. If your knees don’t go SuperDuper high, this is a beginner friendly workout We’re just here to get our workout in and nobody gets hurt if you need a longer warmup pause the video get that in because we’re about to get lit first move of the day is lunges, however, if you’re unable to do lunges do the variation on the right beginner friendly Beginner friendly, let’s get started It’s very good when you lunge forward if you are Lunging do not let your back knee touch the floor and do not let your front knee go too far past your toes You can achieve this by holding your waist for balance Very good you’re doing amazing. And if you’re doing the modification, that’s good, too. Just raise your knees as high as they would go And say bah, bah – all that extra fat Next up we have knee to elbows You’re going to draw your knees toward your elbows making sure your abs are engaged and doing most of the work Are you ready? Let’s go with this move you are going for a balance of speed and control so you want to be going quickly But you also want to make sure you are contracting your abs as you do it. There you go. You are doing amazing You’re doing so well. I am so excited You’re here working out today you made the time that is never an easy thing to do and I think that’s pretty awesome All right, we’re going to do horse stance P and P You’re just going to put a slight bend in your knee and you’re just going to reach from side to side if you do have Weights and you want to incorporate them you can hold on to them like I’m doing on the right Otherwise do the body weight version which is what I will be doing in this workout Very good, make sure your ab muscles are sucked in and engaged It’s your abs that are keeping your whole body stable while you reach from side to side Very good, this is a full body burner. Everything is working right now. I Heard you already knew that you can feel it You’re doing good That was perfect Now you’re just going to extend your hands in front of you and raise your knee as high as you can Make sure that your abs are engaged as you do this when you’re doing standing climbers, you are targeting those core muscles But if you do this quickly You’re also burning more fat. So do your best Just a few more seconds the timer is your friend keep going Okay, next up you’re going to simply walk your hands out into a plank position and then stand back up See that walk your hands out Then back up you can do it. You can do it. This is the hardest move in this whole workout So if you can do this this workout is going to be a walk in the park for you That was awesome. We’re going to do air bikes next just get on the floor Keep your lower back on the mat and just pedal your little bike. This is the last move before a break So it’s perfect that it’s on the floor because you can just lay on the floor for the whole break I know how you do. I see you You’re doing amazing make sure your abs are sucked in your lower back is on the mat And you’re just pedaling through the air toes pointed. There you go. You look magnificent Keep going after this you get a full minute to catch your breath to rest to drink water to think about how awesome you are And then we’re gonna continue You can put your hand behind your head if your neck is feeling strained Do what you got to do girl. Oh, yeah. Good job Go ahead and take a full-width. It’s arrest I am so excited for you. You’re changing your life Just in case you’re new here my name is Cola just like coca-cola and I am Married, and I have a son and we live in Indiana and we have a dog a Jack Russell Terrier I’m a personal trainer and and Also certified in nutrition. Whoo. I don’t know why I’m telling you all this I guess what I’m trying to say is if you’re loving my workouts that makes me really happy because I want you to be happy I’m here to see you win And I want to personally invite you over to my website. Cocoa fitness calm Where I have planned your whole year of workouts for you So you never have to think ever again about what to do. I have workouts for the intermediate beginner and advanced level So you pick your level and do your workout every day? No thinking required coupon code provided below and There’s a lot of stuff I can’t fit into this break period so just come over do to try it’s free to try and let’s let’s just I Think that’s what I want to say. I think yeah Welcome back. We are starting off with HIPPA raises you’re going to be in a plank position with your wrists underneath your Shoulders and you are going to tuck your abs in and raise your booty to the ceiling This takes Talent a lot of talent. Let’s do it Very good, make sure your abs are engaged. Perfect There you go You are doing amazing just make sure you’re doing the movement when the timer ends Do your best Don’t listen to that voice in your head you can do it keep going Just a couple more it gets easier after this it gets way easier after this Go go go do it do it. Yeah. All right You’re going to go on your side and just raise one leg up When you’re raising that leg you do not want it to touch the mat Just do your best to raise toward the ceiling come back down and go right back up Tuck your abs in for balance and say your prayer Let’s go Very good you are doing so well. You’re doing a really nice job Just a few more seconds you’re almost at the end almost at the end of the workout If you came this far, you can definitely make it to the end guaranteed Go ahead and flip over. We’re going to do the same thing on the other side Your abs are sucked in your arm is in front of your stomach for balance And you’re just raising that leg making sure not to touch the mat when you bring your leg down But if you’re like touches the mat once in a while, it’s all good. Nobody. There’s no there’s no leg police around here Okay, let’s go Hey, sexy lady keep going You have what maybe two moves after this and you’re done keep going Very good Okay. Now you’re just going to stand up because we are doing compound quadrants. Don’t think about it Just stand up and follow along with me abs engaged step step punch punch. Let’s go There you go, you got it Punch punch punch punch step step step step pow pow Pow pow you’re doing a count of four Good you got the rhythm down very good Go for speed Perfect you are doing amazing. Keep going Nailed it Finally we’re going to end with prisoner bends slight bend in your knee hands behind your head and you’re just gently Bending from side to side with this movement. It’s about control. It’s not about speed. So just Bend from side to side There you go You’re doing awesome Keep going. This is your last movement your last movement of the date. You will be able to say I worked out today That’s the best feeling in the world and then you’re about to feel it Whoo-hoo you did that. Go ahead. Give yourself a huge hug. You deserve it. You deserve this hug? I just want to remind you that you are making huge changes in your life right now. That is awesome Keep doing it. Keep taking baby steps and you will get to your goal Thank you so much for working out with me today Subscribe to my youtube job. You haven’t done so already and I will see you in my next workout video You You

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