00:05Hey everyone! Today's workout is only 13
minutes and it's gonna work your whole body.
00:09You can do this workout everyday if you're
looking for a quick and effective routine,
00:13or you can do this as part of my free two weeks
shredding program, which you can find over here.
00:18Now this program is all free, so don't
forget to smash that like button,
00:22subscribe, and also turn on the notifications.
00:24And if you want to join in on this challenge, don't
forget to leave a comment with your progress,
00:28or use my hashtag on Instagram, or even
create a YouTube video like these girls,
00:33so that we can be there for one
another, and let's get started.
00:36Alright, we have three sets with seven exercises each, five to
ten seconds rest and 15 seconds rest in between sets.
00:43Let's kick things off with
Crossbody Mountain Climbers.
00:48Bring your knee as close to the opposite
elbow as possible and keep your core engaged.
00:51To keep your core engaged, remember to breathe,
glutes engaged and make sure your core is tight.
01:14We've got a quick five seconds break
and then we've got burpees next.
01:17You can do regular burpees or
add a push-up if you want to.
01:20Make sure you do it safe and not on a slippery mat.
01:23So for low impact, just take it nice and slow.
01:52We'll have a 10 seconds break,
and next is high knees.
01:56Make sure your core is engaged
and bring your knees up to your hips level.
01:58Do it fast and controlled and remember to breathe.
02:01For low impact, just bring your
knees up without the jump.
02:31Next we have in-and-out squats.
02:33Squat down low while engaging your
glutes and core, and jump back in and repeat.
02:38Make sure your glutes engage
and your back is neutral.
02:41For low-impact, you can do
the squats without the jump.
03:08Alright, we have push-up
with mountain climber next.
03:10Start with the push-up and do two
rounds of mountain climbers and repeat.
03:14If you can't do a push-up, you can go for
just mountain climbers or just knee push-ups.
03:18Whichever that you like better.
03:47Skater jump is next. This is a really great
exercise to keep your heart rate up.
03:52Make sure you take a big jump, but be
safe guys, that's really important.
03:56For low impact, you can do it without the jump.
04:22The last exercise for set
one is Spider-Man plank.
04:26This is a great exercise to work the abs,
so keep going guys, you can do this!
05:03And that's the end of set one.
05:05We've got 15 seconds break, or you can take
up to a minute break if you want to,
05:08and we're gonna kick off the
second set with corkscrew.
05:11Start by bringing one leg across and touch
your shin or your knee with your opposite hand.
05:15Start slow if you are new to this, because it could be
quite tricky at first. But it'll get easier after the first round.
05:22For low impact, just bring the knee
across in a high plank position.
05:48Next we have plank jacks.
05:49This is super great for your core.
05:51Make sure your butt is not
poking up or drooping down.
05:54And for low impact, you can
do it without the jump.
06:23Next we have reverse lunge to work those legs.
06:26Make sure you engage your core and your front
knee does not pass your front toes.
07:03And next, we are gonna bring it
up a notch with jumping lunges.
07:06Make sure you land softly and be
safe, don't injure your ankles.
07:10So if you can't do the jump, just keep
going with forward or reverse lunge.
07:38Up-and-down plank is next.
07:40This is another really great exercise
for the upper-body, and for the abs.
07:43Keep going guys, we are
almost done with set two!
08:18Next, we have triceps toe touch.
08:20Touch your toe with your opposite hand.
Make sure you keep your core tight as well.
08:53The last exercise for the second set is
burpees. Keep going guys we're almost there!
09:33And that's the end of the second set!
09:35We've got 15 seconds break, or you can
take up to a minute break if you want to,
09:39and we'll kick off the final set with
some planks with bunny hops.
09:42Jump both feet to the left
and then to the right.
09:45This is getting more difficult
now, but you can do it!
09:48And for low impact, just bring
one leg to one side at a time.
10:18Now we have jumping jacks.
Do it fast and controlled.
10:21And for low-impact, you can
just do it without the jump.
10:53Next we have lateral lunge
followed by curtsy lunge.
10:56Sit your hips back as
you do the lateral lunge,
10:59then bring your legs behind
you and do a curtsy lunge.
11:02This is a really great exercise
for your inner and outer thighs.
11:33Let's do the same on the other side.
Let's do this! We're almost there!
12:08Next we have Heisman.
12:09This is kind of like a high
knee with a lateral jump.
12:12So jump to the left, then bring your opposite
knee up, then repeat on the other side.
12:15For low-impact, you can take a step
to the left or the right instead.
12:48We have bicycle crunch
next to work those abs.
12:51Bring your knee in, touching the opposite
elbow and squeeze your abs.
12:54Make sure you remember to breathe and
we're almost done with the exercise guys.
12:58Just one more left to go!
13:23And the final exercise is high knee.
Go all out for the last exercise!
13:28You can do this! And for low-impact,
you can just do it without the jump.
14:04That's the workout guys,
I hope you have enjoyed it!
14:06Feel free to do this workout every
morning or whenever it suits.
14:10Don't forget to smash that like button,
subscribe, and turn on notifications,
14:13and I'll see you in the next video. Bye!
