Reika Vokoun leads a 45-minute HIIT workout mixing cardio, strength, plyometrics, and yoga. Eleven intervals pair movements like burpees and mountain climbers with weighted exercises, followed by a yoga cool-down. You'll need dumbbells, a mat, and water.
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Hi guys, I'm Reena Vokoun, the founder of PassionFit, and I am so excited to bring you my 4th workout video series for YouTube from beautiful Northern California. This series is gonna be a little bit different from previous ones as I'm filming outdoors for the very first time. And this is by far the most intense workout series I've filmed. This workout is called PassionFit Train, which is a class that I've actually designed and have been teaching at gyms and studios. It's a combination of high-intensity interval training, strength training, and yoga. Be sure to have an exercise mat, weights, water, and a towel on hand. Work hard, but take breaks whenever you need to. Are you ready to get started? I know I am. Alright guys, let's start with a nice jog in place. Good, get those feet off the ground nice and light. We're just gonna start to warm up the body. Good job. Start to breathe. Keep those arms relaxed, shoulders away from your ears. Good, just jogging it out. For 4 more. 3. Now we're gonna move into some jacks. So get those arms up overhead. Good, feet apart. Keep breathing. Couple more like this. Good. Starting to warm up that upper body as well. Good, getting that heart rate up. 8 more like this. 8, 7, 6. Keep it up, you guys. 4 more. And give me some high knees next. So pick up those knees. You don't have to get super high yet. Tuck in that core. Good. Bring those knees up towards your chest. Light on your feet. You've got it. Keep warming up. 8 more high knees. Pick them up. You've got it. 4 more like this. 4, 3. Let's go into some squats. Down and up. Feet are shoulder-width apart. Knees stay behind your toes. Good. Tucking in that core, and we're just starting to warm up the hamstrings. You guys are doing great. Keep it up. Down and up. Couple more like this. Good. Let's lunge it out side to side. So take it left and right. Good job. We're gonna add a little arm reach next. Starting with that right arm. Right, left, reach it all the way up. Good job, you guys. Couple more like this. Reach. Good job, keep breathing. Now we're gonna reach out in front, so I want you to bring those arms forward. Good, keep tucking in that core to protect your back. Reach, stretch. Good job. Couple more like this and we're gonna go into a spine stretch. Reach it up. 4, 3, 2, reach it forward. Very nice. Spine stretch right here. Take it all the way around. Roll those shoulders back, down. 2 more, good job. Roll it down. Last time. And you're gonna gimme an inhale up and an exhale down. And gimme a nice swan dive down. Sticking the core, reach for the ground, relax your head and neck, and come up. One more. Inhale up, exhale down, swan dive, and roll it up. And let's do a little jog one more time. Shake it out. Alright, that was your warm-up, guys. Great job. We're gonna get started with our first interval soon. See you in a little bit. Hi guys, we're gonna start with our very first interval of PassionFit Train. We're gonna start by doing some cardio work, and then we're gonna move into some weights. So I encourage you to have one medium to light size weight in front of you and ready to use, and we're gonna start with some skaters. Are you guys ready? Alright guys, we're gonna start with the left foot. You're gonna skate behind. Tuck in your core. I want you to stay low to the ground and push. Good job. So tap behind you, left and right. Right. Good job. Couple more like this and then we're gonna reach for the ground. So keep that core engaged. Step behind. Good job, you guys. Here we go. Reach for the floor. You've got it. Step, step. Couple more like this. Here's 4. You've got it. 3, 2, and 1. And now you're gonna grab a weight, lift up onto the balls of your feet, and swing Switch. Very nice, you guys. Down, up. So we're squatting, keeping our knees bent, knees behind your toes. Down, switch. Couple more like this. Reach up. Good. 2 more. And 1. Back to the skaters. Here we go. Left And right, pushing across. Good, you should be breathing hard now. Good, stay with me, you're doing great. Keep that intensity moving up. Last 4, 3, you got it, 2. Get ready to reach for the ground right here. Really use your core to protect your back here. Keep it up, you guys. 4 more, 3. 2. Reach for that weight. Here we go. Left, up, switch, right. Come up onto the balls of your feet. We're working the core and the calf muscles in that upper body. 8 more. Finish this off. 8, 7, 6. 4 more like this. Finish this off. 2 more. And last one. Excellent work, you guys. Catch your breath, grab some water, and we'll be back with the next interval soon. Alright guys, we're gonna go into our second interval next. We're gonna be starting by working the lower body with some squats, pulsing squats, and then power squats. We're gonna be jumping off the ground. Then we're gonna grab our weights and work our deltoids by by bringing our arms up in an overhead press with our knees up alternating to our chest to work the core. So let's get ready. Your feet should be shoulder width apart. Alright guys, we're gonna squat down and up. So let's talk form for a second here. Let's make sure that those knees are staying behind your toes. You're coming down as low as you can. Good. Squeezing your core. Good, and pointing your bottom to the back. Down and up. Very nice, you guys. Keep it up. Down and up. Really working those legs. This is the strength training portion of this interval. Good job. Keep it up. Keep those toes facing forward. Now let's take it into a pulsing squat. Good, we're gonna hone in on those quadriceps and hamstrings. Keep it up, you guys. I want you to start to breathe and start preparing yourself for some power squats. 8 more pulses and then we're gonna power it up. 4 more like this. 4, 3, here we go. You're gonna add a jump. Down, up, up. Good. Light on your feet. Use that upper body for momentum. Couple more. 4, 3, 2, and 1. Grab your weights. So what we're gonna do next is bring our right knee into our chest and then our left. Here we go. Lift and lower. We're working the core and the deltoids. Reach. And reach. Very nice. Keep up the good work. This is a bit of a breather for you guys from that intense cardio and lower body strength work. Couple more. Up, down. Good. Keep breathing. 90-degree angles with those arms. 4 more. 3, 2, And 1. Let's drop those weights. Feet shoulder width apart, tuck in that core. Squat once again, down and up. I want you to get a full range of motion on these squats, so get down low. You've got it. You guys are doing such a great job. Stay with me, this is gonna pay off. 4 more. 3, keep it up. 2, and let's pulse it out, you guys. Get a little lower to the ground this time, challenge yourselves. Good. Couple more like this. Give me 8 more and then we're gonna power it back up. Keep it up, last 4. And here we go, power jumps with that squat. Use that upper body. Landing light on your feet. Catch your breath. Last 4, here we go. 4, 3, 2, and 1. Grab those weights. Knees to chest, right and left. Lift, lower. Good. Watch your posture on this one. Stay nice and tall. Keep breathing. Last 8. Lift. Good. Last 4, here we go. Lift and lower. 2 more. You can do this. Last one. Drop the weights. Alright, you guys, catch your breath. That was an intense interval. Grab water and we'll be back with interval number 3. Take care and hang in there. Alright, you guys, we're going into our third interval. For this one, we're gonna start with some cardio. You're gonna be light on your feet, picking up your feet off the ground, and we're gonna be turning directions just to keep you guys nimble and quick on your feet. And then we're gonna be picking up our weights and we're gonna be doing some shoulder raises, working our core and balance as well with one leg behind, and we're gonna be alternating legs. So get ready, get those feet about shoulder width apart. Alright, you guys, hands up. I want you to tuck in that core and pick up those feet. Good. You're on the balls of your feet as you're doing this. We're really gonna start to get our heart rates up here. 8 more facing front. 8, 7, 6, 5, you got it, 4, 3, turn to your left. Good job. Keep those feet moving. Keep that core tucked in tight. Good. Here's 8 8, 7, 6, 5, 4, 3. Now turn it to the other side. Good job, keep working it. Good, your legs should be burning. 4 more like this. 4, 3, 2, and 1. Shake it out. Grab your weights. Keep that core tucked in for balance. Right leg is going to come behind, bend that standing leg. Lift, and you're gonna give me arm raises, leading with your elbows. Back, good. Lift. Keep your head and neck aligned. 2 more like this. Lift and lift. Bring that leg down, shake it out. All right, let's bring the left leg behind, tucking in that core, bending that right leg. Here we go. Lift. And lower. Lift. You've got it. Working the deltoids, working the core and the glutes. Give me 2 more. And 1. Good job. Shake out your legs, drop your weights, and let's pick up those feet again. Get that heart rate up. Good job. Work it. Tucking in that core. You guys are doing awesome. Have fun with this. Let's turn it. Nice work, you guys. Keep breathing, keep moving. Turn it to the other side. Good job, keep it up. 4, 3, 2, and 1. Shake it out. Grab those weights once again. Leading with the right leg behind you, tuck in that core. Arm raises up, down. Good job. Excellent work. Head and neck are aligned. 4, 3, 2, and 1. And shake it out. Let's go to the other side. Really find your balance, find something to focus on, and you're gonna lift and lower. So we're leading with our elbows once again, working the deltoids as well as the core. Give me 4 more. 4, 3, good job, 2, and 1. Bring those weights down, shake it out. Great job everybody, that was an awesome third interval. We'll be back with our next one soon. See you next time. Alright guys, we're going into our fourth interval. We're gonna be shuffling from side to side with some jacks on our feet. To really get our heart rates going a little bit more. And then we're gonna do some strength training where we're gonna be up on the balls of our feet working our calf muscles. We're gonna use our weights and we're gonna be doing some bicep curls. So get ready. Shuffle, guys. And now we're gonna jack. Other side. Shuffle and jack. You can reach for the floor. Tucking in your core. Good job. Shuffle and jack. Keep breathing through this. Make sure you're really using your core as you reach down for the ground. Good. 2 more like this. To the left and jack. To the right. Good. And catch your breath. Grab your weights. Let's get up onto the balls of our feet. Core is tucked in again. Bicep curl, here we go. Lift it front, now to the side. Good. Arms up, keep those elbows tucked into your bodies. Good. And lift to the sides. We're getting all angles of those biceps. You've got it. Center and down. Side. Keep breathing. Two more like this. Center and side. One more. Good job. Let's drop those weights and we're gonna go right back into the shuffle jack. Catch your breath. In 4, 3, 2, here we go. To the left and jack. To the right. Stay low, use your legs. You've got this. Good. I'm so proud of you guys. You're working so hard. This is not easy. It's an intense workout, but you got to keep pushing. Keep breathing. Keep trying your best. Give me 2 more. You can do this. Last time. Good. And catch your breath. Grab those weights one more time. Let's focus calf muscles and biceps. Here we go. Center. And side. Good job. Get down a little bit lower this time. Let's work those quadriceps and inner thighs as well. Whoo, this is intense. 4 more like this. Center and side. Keep it up. Good job. You've only got 2 more. Stay with it. Last one. Good job. And to the side. And shake it out, you guys. That was a great interval. Get some water, catch your breath, and we'll be back with our next interval soon. All right, you guys, we're going into our fifth interval. For this one, we're gonna be doing some standing jumps just to get our cardio, get a little bit of plyometric work up, and then we're gonna grab our weights bring them both overhead and bring them around from side to side to work the obliques while bringing one knee into the chest at a time. So get ready. All right, you guys, so your feet are shoulder width apart, your core is tucked in, and we're gonna jump forward and step back. Forward and back. So when you're jumping, I want you to be light on your feet. Good job. Keep a nice bend in those knees. Keep them behind Behind your toes. Good job. Step forward and back. Good. You're landing on the balls of your feet. Your heels are coming down last. You can use that upper body for momentum if you need to. Good. 4 more jumps like this. Forward. Good. 3 more. 2. Last one. One, step back, grab those weights. So I'm gonna encourage you to go light on the weights for this one. Feet together, arms up overhead, and you're gonna come around bringing one knee up at a time. So we're working the core and the oblique muscles and that upper body at the same time. Excellent work. Bring it around, knee to chest. You've got it. Left and right. Good. Keep breathing. This gives you a little bit of a breather from the standing jumps, but it's also really working your core and getting in some strength training. 4 more to the left and right. Bring it all the way around. Knees up. Keep that posture tall. Drop your weights, and we're going to go back to the standing jumps. All right guys, feet are shoulder-width apart again, and we're gonna jump forward and back. Good. Take it forward. So this is plyometric work here. We're using the power in our legs. Good. Tucking in that core, we're getting that heart rate up once again. We brought it down with the weights, and now we're taking it back up. You got it. Jump forward and back. 2 more. And 1. And catch your breath, grab those weights. One more time. Feet together, stand up nice and tall, arms overhead. Left knee up first and then your right. Good. Bring those weights around and up. Around. You got it. Good. Stand up nice and tall. Spine is straight. You've got it, you guys. Left overhead and right. Keep breathing. Find your balance. Last 2 right here. And 1. Excellent job, you guys. Put those weights down. Catch your breath. I'm so proud of you guys. You're doing great. Stick with me and I'll be back soon. All right, you guys, we're going into our 6th interval. For this one, we're gonna be doing some power lunges back, and then we're gonna grab one weight and do some figure eights to work the upper body and the obliques as well. So let's get started. All right, you guys, so we're gonna start with our left leg lunging behind. So get ready, take it down and and down. So power lunging. Good. Make sure those knees are staying behind your toes. Excellent work, you guys. And I want you to really come all the way down. Use that upper body for a little bit of momentum. Keep up the great work. Right and left. Good. This is more plyometric work here. Your heart rate's gonna go back up. Just breathe through it. Stay focused and have fun. Right and left. Good. Stay low to the ground. Get that back knee down as far as you can. Watch those front knees. Use your upper body and breathe. 8 more. 8, 7, 6. Keep it up. Last 4. Your legs should be burning. And shake it out. Grab one weight. You're gonna hold it on either end and you're gonna lunge back starting with the right foot. Center, left, right. Good. This takes a little bit of balance work as well. Your arms stay close to your torso. Excellent job. Back, back. Good. Keep that core tucked in, that'll help with the balance. 8 more. Good, keep breathing. Last 4, you guys, you can do this, stay with me. One more, and put that weight down, catch your breath. We're gonna go back to those power lunges, starting with the left Leg back. Good job, keep it going. Keep that breath flowing. Good, keep watching those knees. You got it. Whoo, I'm feeling this. I'm sure you are too. 4 more. 3, 2, And one. Grab that one weight once more. Figure eights, get ready. Here we go. Back together. Good. Watch that knee once again. Get a full range of motion with that upper body. Good. Bring it around together. Good. Couple more like this. Fight through it, you guys. We're at about the halfway point of our workout. 4 more. 3, 2, and 1. Excellent job, you guys. Grab some water, cool down, and we'll be back with our next one. Alright guys, we're going into interval number 7. For this one, we're gonna be coming around to the side of our mat. We're gonna be doing some plank jacks to really work the core and get a little more cardio. And then we're gonna really hone in on the core and the glutes by bringing your knee into your chest and then extending the legs behind you. So let's come around to the side, get ready, and let's get started. Alright guys. So I want you to tuck in your core, nice flat back, neutral spine, and you're gonna jack out. Good. Bring the feet out side to side. Out and out. Good job. Keep it going. You guys are doing great. Out and out. Couple more like this. Here's 4, 3, 2. Now bring your feet together, knee to chest, and a leg lift. In, feet together. Other leg. Knee, extend. So I want you to keep your hips square to your mat. You're squeezing your core, bringing that knee in. Extend the leg as high as you can go without compromising your form. And in and down. Other side. Knee, extend. Knee and down. 2 more. In, lift. In. One more, you got it. In and lift. Back to the plank jacks, here we go. Out and out, out. Couple more. Back to the knees. In and lift. In and down. In Up. Good job, you guys. Keep it up. Knee. Extend. Other side. Gimme 2 more like this. Last one. And down. And drop your knees. Excellent work on that one, you guys. We'll be back with our next interval soon. See you next time. Alright guys, we are getting ready for our 8th interval. For this one we're gonna be down on the mat. We're gonna be doing some spiders to work the obliques, some push-ups to work the upper body and chest, and then some knee drops to work the core. So let's get started. Alright guys, let's come down to the ground. Your hands are shoulder width apart. Your feet are together. Your core is tucked in. Back is flat. And you're gonna bring your left knee in to the left elbow and then to the other side on the right. Good. Bring it in and out. So we're really using the core on this one. It's very important to keep a nice flat back in a neutral spine as we bring that knee up to the elbow. 4 more like this. Here's 4. Good. 3. You got it. 2. And now feet together on that push-up, and then you're gonna drop your knees. Try that again. Push-up and knee drop. Again, down and knee. Keep it going, you guys. Get that chest down to the ground. Your head and neck are aligned. Again, chest to the floor and knees. Give me 2 more. And knee drop. One more. We're gonna take a little breather and we're gonna get situated once again. So we're gonna come back into that plank and we're gonna do the spiders again, starting with the left knee to the left elbow. So hands shoulder width apart once again, feet together. Here we go. Knee to elbow, bring it all the way around. I want you to try to hold for a second second by using your core strength. Good job. Knee up and switch. Keep breathing, keep that head and neck aligned. Knee and down. Give me 2 more like this, right into your push-up. Here we go. Knee drop, down. And drop. You've got it. Keep that back flat, chest to the floor. 4 more and then you're done. Down and knee. Again, push up. Give me 2 more. You're almost there. Hang in there, guys. Last one. Excellent job. Catch your breath. Shake out those arms a little bit, and we'll be back with our next interval soon. See you next time. All right, you guys, we are heading into our 9th interval. For this one, we're gonna be kicking it up again, getting our heart rates back up with some cardio by doing some burpees, and then we're gonna be working the lower back by doing some deadlifts with weights. So get ready. All right, you guys, so we're gonna come down Your feet are gonna be about shoulder width apart. We're gonna go into our burpee. It looks like this: down, plank, down and up. Down, plank, and reach. Good job. Down, plank. So really tuck in your core on this one. Reach. Down and up. Couple more like this. Down, plank. And reach. One more. Good job. Let's grab those weights. From here, our feet are shoulder width apart. You're gonna come down and up, and then give me an upright row and down. Deadlift and up. Upright row and down again. So we're working the lower back, and then we're also working the shoulders. Down. Deadlift. So your knees are slightly bent on this one. Good. Down and up. Upright row and down. Couple more. Squeezing your core to protect your back. Lift and lower. Take it down again. And up. Good. Leading with those elbows. Gimme one more. And lift. Last time, upright row. And drop your weights. And let's go back into our burpees. So feet again are once shoulder-width apart. 4, 3, 2, here we go. Down plank and lift. Good job. Down plank, jump. The jump is optional. If you want, you can just stand up and lift. Down. Good job. 2 more. Last time. Good job. Let's grab those weights. One more set of deadlifts, guys. Here we go. Down and up. Upright row. Good. Make sure to stand Tall. Focus on that posture on the way up. Take it down again and up. Good. Lift. Couple more. Down. Upright row. You guys are doing such a great job. Catch your breath on this one. This is a bit of a breather. Last one. Take it down. Last upright row. Excellent work, you guys. You did great. We've got 2 more intervals to go, so stick with me and I'll be back. All right, you guys, we are heading into our 10th interval. We're gonna be focusing on the core and the triceps for this one. So you're gonna be sitting on your mat, and we're gonna be bringing our knees into our chest and extending our arms and legs. And bringing the knees back in. Then we're gonna bring our feet shoulder width apart and we're gonna go into some tricep dips. So let's get ready. All right, you guys, here we go. So you're gonna bring your knees in and extend. Good. Knee to chest, arms and legs extend. We're really focusing on our core strength here. If this is too difficult, you can always drop your feet to the mat. Knees, extend those arms and legs. Good job. In and up. Keep breathing. Keep squeezing that core. Good job. Give me 4 more. 3, 2, and 1. Good job, you guys. Catch your breath for a second. Now bring your feet about shoulder width apart. Your hands are behind you, shoulder width apart as well. We're gonna We're gonna lift our bottoms off the ground and we're gonna dip. Good. So we're working the triceps here. Keep those elbows close to your body. Don't let them point outward. They're pointing straight behind you. You're still squeezing your core. And we're really honing in on those tricep muscles. Good. Down and up. 4 more like this. You're doing great. 4. 3. Keep it up. We're gonna pulse down next. Here we go. Let's work a little bit deeper. Little pulses, working those triceps. Again, keep those elbows back. 8 more like this. Here's 8, 7, 6, 5. You've got it. 4, 3, 2, and 1. Catch your breath. Back to the knees. Into your chest. Here we go. Knee extend. Good. We're really honing in on that core. Good job, you guys. Stay strong. Stay with me. Good. Keep that breath going. Nice work. Here's 8 more. Extend. 7, 6. Keep it up. Last 4, you can do this. Extend those arms and legs all the way. 2 more. And 1. Excellent job. Feet shoulder width apart, hands behind you. Once again, tricep dips. Good, keep those elbows pointing back. You're doing great. Down and up. Couple more like this. All the way down. 3 more. We're gonna pulse it out next. 2. Let's finish this off strong. Here we go. Little pulses. Good job. You're almost done with this interval. Stay with me. Last 8. Make them count. Here's 8, 7, 6, 5. Good job. 4, 3, 2. Last one. Come down. Good job. Shake out those arms, catch your breath, grab water. We've got one more to go. We'll see you soon. All right, you guys, we are at interval number 11. This is our final interval of the workout. We're going to be getting down on the mats and doing some mountain climbers to get our heart rates up one last time, and then we're going to move into some sit-throughs to work the entire core region. Let's get ready. Alright, your hands are shoulder width apart, your feet are out into a plank, and you're gonna bring your knees up into your chest. So mountain climbers right here. So I really want you to think about keeping a nice flat back, elongate that spine. Good. And just bring those knees into your chest. You guys are doing great. Keep that energy up. Give me 8 more like this. Here's 8, 7, 6, 5, 4, 3, 2, and 1. Come down on your knees. We're gonna come back on all fours and we're gonna do some sit-throughs. So you're gonna bring your right leg through and then your left. Good. So your body is moving in one unit. You're flexing your foot. Good. And kicking it side to side. Excellent job. 4 more like this. 4, 3, 2, and 1. Back down on your knees. Hands shoulder width apart again. One more set of mountain climbers. Good job, guys. Let's bring those knees into your chest. Chest. Let's finish this off. Keep breathing, keep moving. Give me everything you've got. Good job, keep it going. 4 more like this. 4, 3, keep it up, 2, last one. And knees down, back down to all fours. Let's finish this off. 4, 3, 2. Right leg, flex that butt. Good. Side to side, sit through, pull that leg through every time. Let's finish this off. Couple more. Good job, squeeze that core. Last 4. 3, 2, and 1. Excellent job, you guys! You worked so hard. I am so proud of you. This was not an easy workout. So catch your breath and we're gonna move into the cool down and stretch next. See you soon. Alright, you guys, we are going into our cool down and stretch. This is gonna be the yoga portion of our workout. So I want you guys to take some deep breaths, relax, and enjoy this. You've worked so hard and you've earned it. Let's get started. Alright, you guys, your feet are shoulder-width apart, toes and knees facing forward. You're gonna give me a big inhale up, and then you're gonna exhale down and swan dive towards your mat. I want you to relax your head and neck, shake it out, and then roll up one vertebrae at a time, shoulders back. Let's try that again. Big inhale up and exhale down, tuck in your core, swan dive down, relax your head and neck, reach for the floor and roll it up. Good job. And roll those shoulders back. So we're gonna come down towards the ground. You're gonna step back into a plank and then you're gonna bring your left knee forward into a pigeon stretch. Good job. Now what you can do always come down on your elbows if you wanna get a little bit of a further stretch, or you could reach all the way down with your head on the mat. Hold it here. And then slowly come up. You're gonna go back into plank, and now bring your right leg forward into a pigeon stretch. Relax that leg behind you. Good job. And then slowly come down to your elbows if you can. Otherwise, go all the way down if you can with your head to the mat. Breathing, holding it here. And then you're gonna slowly come up and we're gonna go back into plank. And now bring your left leg forward into a Runner's Stretch. Make sure that knee stays behind your toe. And what we're gonna do is we're gonna go right up into Warrior II. So bring those arms over. Good. Stretch those arms from side to side, tucking your core. Bend that front knee. Excellent work. And then you're gonna come forward. Bring that leg back, bring the right leg forward into a runner's stretch. Holding it here, watching your knee. And now come up into a Warrior 2 lunge on the other side. Excellent work, you guys. Take some deep breaths, inhaling through your nose, And exhaling through your mouth. And slowly come forward. Bring that leg back. Come down to your knees. And you're gonna roll it up one vertebrae at a time. Your head and neck come up last. Roll those shoulders back. And we're gonna step apart and we're just gonna reach over to the left side, stretching out the side of your body, holding it here. Good job. And then we're gonna take it to the other side. Good job, nice reach. Bring that arm all the way up, stretch. And bring your arms out to the side and come forward. And now we're gonna go back into a Warrior 1 Lunge. So bring that left leg back, right knee forward, arms reach up overhead. Good, really stretching out your hips as well. Holding it, and we're gonna go from here into a Warrior 3 pose. So you're gonna slowly come up, you're gonna lift that back leg off the ground, find your balance, tuck in your core, hold it here. Good, stretch that back leg behind you. Hold it, hold it, hold it, and come forward. Good job. So let's bring our right leg back now into a Warrior 1 lunge. Arms come up overhead. Drop that back knee, opening up your hips. Good. Holding it here, breathing. And then we're gonna slowly come up, point that right leg behind you, and go into the Warrior 3 pose on the other side. Good job. Hold it here. Keep breathing, keep stretching. And bring that leg back and give me one more One more big inhale up. And exhale down. Excellent job, you guys. You did such an awesome job. I am so proud of you for your hard work and your dedication, and I hope you're proud of yourselves as well. Be sure to do this workout about 3 times a week. You can also mix in other types of workouts to cross-train, like biking, walking, running. You could do some more yoga and some sculpting. Also, make sure for best results to have a healthy nutrition plan that consists of whole grain carbohydrates, lean proteins, fruits, vegetables, healthy fats, and low-fat dairy if desired. Work hard, come back for more, check out the rest of my YouTube channel where I've got other cardio, dance, and sculpt videos, and feel free to subscribe and tell your friends. Thanks so much, and I will see you next time. Take care.
