Hi guys, even if my voice has abandoned me today, I will not abandon you.
Today I propose you a Tabata workout, so super strong, dynamic, active.
We will work with 20 seconds on, 10 seconds off, so very little pause,
and I will make you repeat the round three times.
Follow me, I have very little time for each explanation between one exercise and the other,
but let's try. Come down with me.
We have already started, 20 seconds, hold the squat, punch forward.
Hold the squat, look straight, bad punches forward, dynamic.
As I told you before, we have few pauses, so I will try to be as explanatory as possible.
Ok, pause, 10 seconds. The next exercise, push up on the knees.
I go down, I go up, I point my feet, I jump forward, I come back.
We started, come down with me.
This first round I also want to explain to you well all the exercises,
and then together we go for the next two rounds.
Point, go up.
Ok, I bring myself back on my feet, we have squat.
Go down, touch the ground with your hands, go up, bring on your hands, come with me.
Go down.
This is a fairly dynamic squat, every time I go down, I touch the ground.
Five, go.
And stop, come down with me.
Table position, elbow, knee, hand, tip of the foot.
Change, come with me.
I try not to lose my balance.
Dynamic, elbow, knee, hand, tip of the foot.
Ok, I bring myself back on my feet.
We have dynamic lateral dips.
Ok, go, go down, jump and go to the other side.
Stop, come down with me.
Neck on the floor, swim.
Both with your arms and with your legs, come with me.
We're off.
Keep your forehead attached to the floor.
Recover.
Scissors with arms and legs.
Ok, come up.
I bring you back here.
We have jumping jack, close, touch the ground, straight shoulders, squat, legs closed, go.
We're off.
One, come down, open, close, down.
Three, two, stop.
Last one on the floor.
I'll do a bit of up and down, I'll keep you moving.
Crunch, bicycle.
So, elbow, knee, go.
Back on the floor, don't arch it.
I'm dynamic, I keep my legs parallel to the floor.
So, not this, but here.
Pause.
30 seconds.
Recover.
I hope I'll be able to recover my voice as well as my breath, but it won't be like that, so be patient.
This is the round we're going to repeat two more times.
20 seconds of work, 10 of pause.
Eight exercises.
Let's repeat it all over again.
Let's do it even better.
With even more dynamism.
Last seconds.
I'll repeat the first exercise.
Let's start from here together.
We have a squat held with fists.
Nice and strong in the front.
In two, one.
Come down, hold, go.
Breathe.
We'll start with the second round.
Two.
Stop, come down with me.
Remember, push-ups on the knees.
Point your feet, jump forward.
Let's do it again together.
Start here, push.
Come back up, point.
Plank, jump.
Again.
Plank, knees, push.
Point, plank, jump.
Come back up, knees, push.
Okay.
I'm going to stand up again.
We have our squat.
Touch the ground, arms up.
Here.
Up.
And look here.
Bring yourself back down to the floor.
Table, elbow, knee.
Hand on tiptoe.
You've got this.
Three, two, one.
Let's go.
Top.
I'm going to show you this workout up and down.
Again, standing up.
Side planks.
Dynamic.
Three, two, one.
Go.
Straight legs.
Don't stop.
Two.
One.
And again, here on the floor.
Squat.
Squat with arms and legs.
Don't lean on the floor.
Go.
Top.
Again.
Standing up.
We're more than halfway through this Tabata.
Jumping jacks.
Squat with legs closed.
I'll do it on the side.
Come on.
One.
Down.
I try to touch the floor every time I touch the floor.
Straight shoulders.
And again, on the floor, down.
Last one.
Then we have another break before concluding.
Crunch bicycle.
Go.
Roll your shoulders well.
Back on the floor.
Don't lift your legs.
Speed here.
Okay.
Break.
Breathe.
And I remember what I did and what I'll do again.
Let's repeat this circuit for the last time
in the most correct and clean way possible.
We've already done it twice, so let's try to improve it.
Last seconds.
Easy.
Bring your feet together.
Loosen up.
We're about to go into squat.
Loosen up your legs well.
Start again with me.
Last one.
Down.
Punch.
Last one.
Dynamic.
Strength.
Five.
Four.
Three.
Two.
One.
And down on the floor.
We know what we have to do perfectly,
so let's get ready.
Back straight.
Not like this.
Down.
Push.
Five.
Last one.
Go.
And back up on your feet.
Let's do some squats.
I'm going to touch the floor.
I'm coming back up with my arms.
And down on the floor.
Table, elbow, knee, tip of the hand.
You've got this.
Between two.
One.
Go.
And stop.
Again.
Standing up.
Side planks.
Dynamic.
I'm here.
Go.
Ten seconds.
I'm smiling because I've almost brought it home.
We're almost done.
Last one.
Okay.
Down.
I'm stretching.
I'm recovering.
Do you remember?
Swim.
Arms and legs.
Go.
You've got this.
Belly on the floor.
Neck on the floor.
Swim, swim, swim.
Squat.
And again.
Last two.
We've got the jumping jacks.
With a little variation.
Go.
Down.
Come on, it's the penultimate one.
We're almost done.
We've almost completed our Tabata.
Together.
Go.
Last exercise.
Come here on the floor.
Crunch bicycle.
Last breath.
Get ready.
Hands behind your neck.
Go.
Push with your legs.
Hold tight.
Breathe.
Roll your shoulders.
Don't think you've made it.
In two.
One.
Okay.
Breathe.
