MEDIUM INTENSITY INTERVAL TRAINING (MIIT) | Full body Home Workout | Koboko Fitness

Welcome to this medium intensity interval training It is basically high-intensity interval training, but for normal people, let’s jump straight into the warmup. We’re gonna start off with divers If you need more of a warmup I recommend you pause the video get that in I have warm up ideas in the description box after this. We’re jumping straight into the first movement Tuck your abs in and move that body First move of the day jumping jacks If you’re unable to do jumping jacks do the step jack Variation on the right hand side the key to this whole workout is to just make sure you’re moving if you’re moving you’re doing good You look amazing I am so excited you made the time to workout today It’s not easy, but you’re doing it and that is awesome Keep going, you’re almost at the next movement You nailed it we’re going to do speed squats here your abs are engaged You pretend to be sitting back into a chair, but you’re not going all the way down It’s just a very slight squat, but you’re going for speed. You got it Let’s go Don’t worry about it just make sure you’re moving when the timer ends and this round counts your goal is just go for speed You look amazing you’re doing a great job It’s all good just make sure you’re moving when that time hour ends. That’s all that matters You’re doing good, you’re doing really good keep going Awesome we’re going to go into side lunges put your hand in front of you if you can if you cannot put your hand on Your waist and just lunge from side to side. These are stationary lunges. This will help you catch your breath You don’t have to go all the way to the floor Go through your own range of motion Don’t let that brunt you go too far past your toes when you lunch Are packed and also try to keep your chest up and your abs sucked in Very good get ready because after this we’re going to go to the floor and get some core work in Okay, we’re going to get into an elbow plank position and rotate to point one hand to the ceiling one at a time if You cannot do the rotation ain’t no shame in your game. Just do a regular elbow plank. You’re working out. That’s awesome Make sure your ab muscles are sucked in They should be tight this you feel hard if somebody were to touch your abs right now, very good Your legs are going to be trying to sabotage you just do your best You’re doing good after this you have one move and you get a break Your best is good enough almost there yay almost there Very good last move hand release push-ups you’re going to push and Then go to the floor release your hands If you can’t do a full pushup do a half push-up which I am demonstrating on the right Do your best if you do only three it’s so good after this you get a break You’re doing amazing don’t listen to that voice in your head telling you you can’t do it. Yes, you can push through I Am so proud of you you’re doing a great job It’s all good you’re doing well Almost at the break Give me one more do it do it do it do it Yes, you did that you did that. Now you deserve this break take it Just to kiss 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 com 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 it a 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 going to start off with bird dog you’ve probably seen this movement in one of my videos before abs are sucked in you extend your opposite arm and your opposite leg and You look like a bird dog thingamajig You’re doing amazing Next up we have up-and-down planks you’re going to be that plank position go down and then go up I Know just do your best You’re doing good you’re doing good Keep your abs nice and sucked in do your best to keep your booty toward the mat I know. I know you’re doing your best. I feel you. You’re almost at the end. Just keep moving Just keep moving. That’s awesome. We’re going to do burpees If you’re unable to jump you can do the stepping variation on the right you go on the floor step out Step in and stand up. That’s all you have to do. However, if you’re feeling fancy, you can do the full Burpee with me Let’s do it together You jump your feet out jumping in jump up jump your feet out jump them in jump up Keep your abs nice and sucked in and when you jump and you’re landing You need to have a slight bend in your knee when you land This protects your body Just make sure you’re moving when the timer ends you’re doing amazing You have two moves after this and we’re done with this workout you will be able to say I worked out today did you High knees if you can do the version on the right with me if you cannot do the version on the left Put your hand around your waist to guide your knee and remind you of how high your knees need to be You got it, of course Make sure your abs are sucked in as you do this How amazing does this feel you worked out today you’re doing it keep going One more move and we’re done Benito Amazing finally we are doing skaters You’re going to suck your abs in and try to touch your toes do your best to keep your chest up if you’re unable to Do the version on the left do the variation on the right keeping your abs engaged the whole time? You look good you’re doing good Almost there, your last few seconds do your best give me everything you have left all of it Everything. Yes, go ahead and just hold your waist and bend forward This will help you stretch out the back of your thighs which have worked so hard Throughout this workout you worked hard today Keep your back straight good and Finally, I want you to put a slight bend in your knee give yourself a huge hug This workout was intense but you survived You made it to the end and you will make it to the end of every other workout you need to do to get to Your goal because I’ve got you I’m here for you. I am here for you Thank you so much for working out with me today Subscribe to my youtube channel if you haven’t done so already and I will see you and your gorgeous face in my next workout video


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