Rozalia Kieliszkiewicz leads a 30-minute HIIT workout with fast-paced exercises like jacks, lunges, Russian twists, and planks. The instructor provides countdowns and form tips while participants offer motivational encouragement throughout the session.
Chapters
Are you ready for this?
Pull jacks. 3, 2, 1, go! Start fast, bring the knee high. Start strong, set the tone for the rest of your workout. Land on the toes and bring your leg back quickly.
Sorry, me?
Halfway.
Because my body matters to me.
Use the knee to get your jump higher. Almost there, speed it up now. 3, 2, 1, done. Coming up next, squats alternating reverse lunge.
3, 2, 1, start!
Step back into the lunge. So both knees are at 90. Squeeze your glutes at the top.
Forgot what I was doing there for a second.
Stay flat through the back when you reach down. Push through, stay low. 3, 2, 1, and coming up next, cycling Russian twists.
Hey, you're gonna love it. Rock 'em off and then we'll take another of it. Yes indeed. Oh my gosh, man! Oh my days!
Three, two, one, start! Keep them up, fastest lap.
My thighs are already burning, man.
That's what we do.
Slow it down even more.
My body is strong.
My body Matters to me.
I am beautiful.
I am strong.
I am confident. I'm gonna live forever.
3, 2, 1, and next up, alternating arm front raise.
3, 2, 1, begin.
Reach your arm out in front of you.
1, 2, 3.
Make sure the hips don't start to sag. That's what it's Engage the core to stay balanced. Only a few more seconds. Push through. 3, 2, 1, break. Oh, nice workout. We're all good though.
Inside for the visual! Yo, yo, yo, yo!
3, 2, 1, go! Bring your hands down and step the feet back. If you need a break, pause in plank.
Halfway.
Step your feet in and out quick as you can. Just a few more reps. Don't slow down. 3, 2, 1, break. Coming up, straight leg bicycle.
7, 8. I ate too, too soon.
3, 2, 1, begin. Lift up, knee to opposite shoulder. Bring your shoulder blades high. First half done. Don't let those shoulder blades touch the ground. Almost done. Don't stop now. Two, one, and next, get to your firing hydrants on the right.
All right.
3, 2, 1, start. Hips stay even as the leg goes out. Don't open up through the hip when that leg comes up. Switch in 3, 2, 1, start. Pop up into bear to make this more challenging. You can do it. Don't give up now. 3, 2, 1, and next up, Jack to Hambo. Get up quick.
Everybody's feeling warm and bright. It's such a fine night outside. Everybody's dancing in the moonlight.
3, 2, 1, begin. Pop your feet out and in. Stay light on those toes.
Keep up the speed.
Stay right on your feet.
Halfway there. Arms stay firm. You're fast.
Speed it up now.
A few more jumps. 3, 2, 1.
Done.
Next up, YW Brands. Lie back down on the mat.
Ugh.
3, 2, 1, go! Keep your chest up off the mat. Flex the feet and firm up through the legs.
Halfway done.
Get the legs even higher. Exhale, we get 1 inch high. 3, 2, 1, stop. Coming up, one arm push-ups. Start with the right side. Three, two, one. Begin. Come on, you got it.
Start forward. But we're down.
Always waiting to be choice on the net off. Change sides in 3, 2, 1, begin. Use the strength of your arm, not your core. Push yourself up.
You're almost there. Keep going.
Three, two, one. Stop. Next one.
Reverse plank triceps. Three.
2, 1, go! You're halfway through your workout, keep it up. Keep the back straight to protect the shoulders. Halfway to one. Press down to the shoulders, chest up. Go hard until the end.
Oh yes, come on, triceps.
3, 2, 1, done. Next, mini plank-ups.
3, 2, 1, go!
Easy core to control yourself.
3, 2, 1, go!
Lean forward till the shoulders are over here.
Halfway.
Bend the knees as you land so you don't make any noise. Land lightly, toes.
3, 2, 1, break. Next workout, butterfly injury.
When you This is called Wake Up Call. There's no excuses, honey.
There's always a way to work around Stop.
Your injuries always—
Halfway there.
Don't let your hips touch the floor. Lift those hips one inch high. 3, 2, 1, break. Next up, slow leg drops. 3, 2, 1, go! It's down for 3, 2, 1, press up! Drop the legs low to engage the lower abs.
Halfway there. Keep the feet good and low.
We're doing such things. 3, 2, 1, done! Excellent!
Double U-turn. Come on.
3, 2, 1, start. Leg high, tapping the heel.
Drive those knees up high above the belly button.
Come on, come on. Big waves. Knees get above the belly.
Almost done.
Speed up here.
3, 2, 1, stop.
Next, downward dog leg raise, right side. Get down to the floor. 3, 2, 1, start! Send the back leg high, leading with the heel. Press down through the shoulders, arms by your ears. Swap sides in 3, 2, 1, begin. Flatten the back, firm up the core. Don't quit now. 3, 2, 1, stop. Coming up next, snow angel reverse crunch. 3, 2, 1, go! Lift the hips up using the lower abs.
3, 2, 1, go! Come down slowly.
Work against gravity. Get the hips up, shoulders stay on the ground.
Almost there, stay strong.
3, 2, 1, go! Coming up next, Belly Wide City. 3, 2, 1, begin. 3 exercises left and strong. Engage the glutes and quads. Get high.
Halfway there.
Use the hamstrings and back to pull the heels higher. Engage the glutes and quads. Keep your legs high. 3, 2, 1, and next up, jumping jacks. Get up as quickly as you can. 3, 2, 1, start! Let's move, stay light in the toe. Stay firm to the glutes and core and move faster.
Yeah, yeah, don't you give up.
Perfect, just half left. Firm up through the arms and control the movement.
Almost there, keep going.
3, 2, 1, and nice work, brother. Toe touch to leg raise.
3.
2, 1, start! Let's go straight up and tap each other. Curl through the upper abs to get the back off the ground. Drop the legs slowly.
Come on, keep it going until the time is up.
3, 2, 1.
Congrats, you're done. That's it?
All right, awesome! That was so great. I hope you try that out.
