1 MILLION SUBSCRIBERS! When we started this channel our only goal was to share our love for home workouts and make them more accessible to everyone else. Fast forward and we've built the most incredible community of people from all over the world! We are so grateful that we get to show up and train with you in your living room, or wherever you're at, from behind the screen. We feel like we're just getting started and we're so glad that you're along for the journey. THANK YOU from the bottom of our fast beating hearts (from burpees, of course ;))
About the workout...this is a total body workout, no equipment needed and not a single repeated exercise. Follow along with Dan for more advanced variations or follow along with Tiff for complete beginner variations. No matter where you are in your fitness journey, we have you covered! See below for more workout details.
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WORKOUT DETAILS 🏋️ Equipment: a workout mat or soft surface ⏱️ Warm Up: 30s work x6, no rest ⏱️ Total Body Intervals: 30s work, 15s rest 🔥 Finisher: 30s work x3, no rest ⏱️ Cool Down: 30s work x6, no rest
Warm Up // 30s work x6, no rest 00:15 Jumping Jacks / Step Out Jacks 00:45 Squat to Front Kick / Squat to Knee Drive 01:15 2x Single Leg Ghost Rope / Ghost Rope Skip 01:45 Superman to Push Up / Superman to Knee Push Up 02:15 Plank to Down Dog 02:45 Jog in Place
Total Body Workout // 30s work, 15s rest 03:45 Rear Lunge to Knee Drive / Rear Lunges 04:30 Prisoner Squat + Cross Crunch / Prisoner Squats 05:15 Curtsy Lunges 06:00 Sumo Squat to Calf Raise 06:45 Lateral Lunges 07:30 Bicycle Crunches 08:15 Flutter Kicks 09:00 Side Plank Crunch R / Side Plank Hold R 09:45 Side Plank Crunch L / Side Plank Hold L 10:30 Russian Twists 11:15 Push Ups / Knee Push Ups 12:00 Shoulder Taps / Shoulder Taps on Knees 12:45 Lat Pulldown to Push Up / Lat Pulldown 13:30 Plank Toe Touches 14:15 Commandos / Commandos on Knees 15:00 High Knees / High Knee March 15:45 Pop Squats / Step Out Squat Ground Touch 16:30 Mountain Climbers / Plank Knee Tucks 17:15 Jumping Jabs / Step Out Jabs 18:00 Sprint in Place 18:45 Squat Jumps / Squat to Reach 19:30 Lateral Hop + Jump / Lateral Hop to Calf Raise 20:15 Squat Pulses 21:00 Frog Extensions 21:45 Switch Lunges / Forward Lunges 22:30 Crunch and Hold 23:15 Sit Up to Cross Crunches 24:00 Reverse Crunch 24:45 Long Scissor Kicks 25:30 Double Crunches / Tabletop Crunches 26:15 Plank Jacks / Plank Step Outs 27:00 Push Up to Plank Row / Plank Rows 27:45 Swimmers 28:30 Tricep Push Ups / Cobra Push Ups 29:15 Cross Mountain Climbers / Cross Knee Tucks
Finisher // 30s work x3, no rest 30:05 In & Out Squats / Step Out Squats 30:35 Plank Spiders Climbers / Elbow Plank Spider Climbers 31:05 Burpees / No Jump Burpees
Thanks for following along and for subscribing to our channel!
DISCLAIMER: Before starting any workout, consult your doctor to ensure it's safe for you. Understand that participation in any exercise carries inherent risks of injury. By engaging in this video's exercises, you acknowledge these risks and voluntarily assume full responsibility, releasing TIFF x DAN from any liability for potential harm. Some video links are affiliate links, meaning we may earn a small commission on qualifying purchases. Your decision to purchase is always your own, and your support is greatly appreciated
Licenses 🎵 Music licensed from Lickd. The biggest mainstream and stock music platform for content creators.
[Music]
pocket full of honey and I'm ready to
go. No, I ain't got no money, but I'm
letting you know that I'mma love you
like a fool. Brea you until I
hallucinate.
Make it silly, make you do what I want.
Oh, baby, I can make it pretty. I could
string you along, but I'mma love you
like a fool. Breathe you into I
hallucinate.
No, I could live without your touch. Now
I can never have too much. I brea you in
forever.
[Music]
I hallucinate when you call my name. Got
stars in my eyes
and they don't fade when you come my
way. I'm losing my mind.
Oh my
[Music]
name.
Got stars in mind.
[Music]
Put you in my hall of fame. Middle of
the wall. Yeah. You're my one, my
favorite, my right. Yeah. I love you
like a fool. Breathe you into
hallucinate.
No, I couldn't live without your touch.
No, I can never have too much. I'll brea
you in forever.
[Applause]
[Music]
I lose when you call my name. Got stars
in my eyes
and they don't fade. When you come out
late, I'm losing my My mind
[Music]
hallucinating when you call my name. Got
stars in mind. Want to be right where
you are. Let's go dancing in the dark.
Don't wait. You can push aside. Lose
control. Kill me slowly with your kiss.
Wrap me around your fingertips. Damn, I
need another hit. Reloading
[Music]
when you call my name. Got stars in my
eyes
and they don't save when you come my
way. I'm losing my mind.
[Music]
Hallucinate
when you call my name. Got stars in
mind.
[Music]
[Applause]
[Music]
Heat.
[Music]
[Applause]
[Music]
[Applause]
Heat.
[Music]
[Applause]
[Music]
Heat. Heat.
[Music]
[Applause]
[Music]
How does it feel
to treat me like you do
when you've laid your hands upon me and
tell me who you
I thought I was mistaken.
I thought I had your words.
Tell me, how do I feel?
Tell me now, how do I feel?
[Music]
[Music]
I see a sh
I can't
but if it wasn't for your misfortune
Heat. Heat. Heat.
[Music]
Heat. Heat. Heat.
[Applause]
[Music]
Heat. Heat.
[Music]
[Applause]
Heat. Heat.
[Music]
What should you do?
[Music]
I'm so
I can barely breathe.
And all I want to do is to fall in.
But close ain't close enough till we
cross the line.
So name a game to play and roll the
dice.
Hey.
Oh baby, look what just started. The
temperature's rising and here is going
to happen. Been waiting and waiting for
you to make a move
before I make a move.
So baby come light me up and maybe I'll
let you on. It's a little bit dangerous
but baby that's how I want it. A little
less conversation and a little more
touch my body. Cuz I'm so into you into
you. You got everyone watching us. So
baby, let's keep it secret. A little bit
scandalous, but baby don't let them see
it. A little less conversation and a
little won't touch my body cuz I'm so
into you. you.
This could take some time.
Made too many mistakes. Better get this
right.
Oh, baby. Look what you started. The
temperature's rising here. Is there
going to happen? I've been waiting and
waiting for you to make a move
before I make a move.
So baby, don't light me up. Maybe I'll
let you on it. A little bit dangerous,
but baby, that's how I want it. A little
less conversation and a little more
touch my body. Cuz I'm so into you. for
you. And you everyone watching us. So
baby, let's keep it secret. A little bit
scandalous, but baby, don't let them see
it. A little conversation, a little more
touch my body.
You
tell me what you came for.
Cuz I can't wait no more.
I'm on the edge of control
and I need I need you to know you know
so that you can light me up and maybe
I'll let you on it a little bit
dangerous but baby that's how I want it
conversation a little more touch my body
cuz I'm so into you
[Applause]
So maybe let's keep this secret a little
bit.
But baby don't let them see.
I don't want to touch my body cuz I'm so
into you
[Music]
can me
dangerous
dangerous
touch my body
you
tell me that I'm the one say that you
love me too won't come for free. So what
you waiting for? Back to mine. Only
five. Then we can go all night. Then we
can go all night. So if you want me,
tell me that I'm the one. Say that you
love me too. Kisses don't come for free.
So what you waiting for? Back to mine.
Only five. Then we can go all night.
Then we can go all night. Then we can go
all night. Then we can go all night.
Then we can go all night. Then we can go
all night.
[Music]
So if you want me, tell me that I'm the
one. Say that you love me too. Kisses
don't come for free. So what you waiting
for? Back to mine. Only five, then we
can go all night. Then we can go all
night. So if you want me, tell me that
I'm the one. Say that you love me too.
Kisses don't come for free. So what you
waiting for? to mine only five and we
could go all night. And we could go all
night. So if you want me
So if you want me.
So if you want
[Music]
What you looking for?
All night
all night. We can go all night. We can
go all night.
[Music]
So if you want me, tell me. I'm the one.
Say that you love me too. This is for
free. So what you waiting for? tonight
only five and we can go all night. Then
we can go all night. So if you want me
So if you want me
So if you want me
if you don't want to see me
[Music]
did a full 180
crazy
thinking about the way I want Did the
heartbreak change me?
Maybe. But look at where I end it up.
I'm all good already. It's almost gone.
It's scary. I'm not where you left me at
all.
If you don't want to see me dancing with
somebody,
if you believe that anything can stop
me.
Don't show up. Don't come out. Don't
stop caring about me now. Walk away. You
know how. Don't stop caring about me
now. Aren't you the guy who tried to
hurt me with the words goodbye? Though
it took some time to
survive you. I'm better on the other
side.
I'm all good already. So moved on. It's
scary. I'm not where you left me at all.
So if you don't want to see me dancing
with somebody,
[Music]
if you believe that anything can stop
me.
Don't show up. Don't come out. Don't
stop caring about me now. Walk away.
You know how. Don't stop caring about me
now.
[Music]
Don't stop.
[Music]
I'm not where you left me at all.
So if you don't want to see me dancing
with somebody,
[Music]
if you want to believe that anything
could stop me.
Don't show up. Don't show up. Don't come
out. Don't come out. Don't stop caring
about me now. Me now. Walk away. Walk
away. You know how. You know how. Don't
stop caring about me now.
[Music]
[Music]
Follow
[Music]
me.
Close your eyes and kiss me while we're
walking on the wire. Follow me. Close
your eyes. Follow me into the deepest
fire. Follow me into the deepest
darkest.
Close your eyes and kiss me while we're
walking on the wire. Follow me. Close
your eyes. I'm fighting. Follow me into
the deepest.
Follow me into the deepest.
Close your eyes and kiss me while we're
walking on the fire. Follow me. Close
your eyes on fire. Follow me to the
rock.
[Music]
Follow me into the deepest darkest of
desire. Close your eyes and kiss me
while we're walking on the fire. Follow
me.
Your eyes on fire. Follow me into the
deepest fire. Follow me into the
deepest.
Close your eyes and kiss me while we're
walking on the fire. Follow me right.
Close your eyes.
Follow me into the deep.
[Music]
I need you. I need you. I need you. I
need you.
I need you. I need you. I need you.
Follow me right
on fire.
[Music]
Come on. Let's go. Yeah. Let's go.
All right. All right. Okay. All right.
Okay. All right. Okay.
Return to the Mac. Get it. What it is?
What it is? What it is? What it is.
Looking for a better way to get up out
of bed instead of getting on the
internet and checking a new hit me get
up first come strap walking little bit
of humble little bit of cautious
somewhere between like Rocky and Cosby
for the game. Nope. Nope. We all can't
copy up bad moonwalk and this year is a
party. My posies been on Broadway and we
did it all way music. I shed my skin and
put my bones into everything I record to
it. And yeah, I'm on. Let that stage
light going and shine on down. Got that
Bob Barker suit game and Plinko in my
style. money. Stay on my craft and stick
around for those pounds. But I do that
to pass the torch and put on for my
town. Trust me on my I N D E P E N D E N
T Hustling. Chasing dreams since I
was 14 with a four track busting halfway
across that city with the back back
crushing labels out here now. They can't
tell me nothing. We give that to the
people. Spread it across the country.
Labels out here now they can't tell me
nothing. We give it to the people.
Spread it across the country.
This is the moment. Tonight is the
night. We'll fight till it's over. So we
put our hands up like the ceiling can't
hold us.
Like the ceiling can't hold us. We go
back. This is the moment. Tonight is the
night. We'll fight till it's over. So we
put our hands up like the ceiling can't
hold us.
Like the ceiling can't hold us now. Can
I kick it? Thank you. Yeah, I'm so damn
grateful. I grew up really want to go
once, but that's what you get when Wuang
raised you. Y'all can't stop me. Go hard
like I got to in my heartbeat. And I'm
meeting at the beat like you give a
little speed to a great white shark on
truck. We want to go off to say goodbye.
I got a world to see who my girl she
want to see Rome. See make you a
believer now. I never ever did it for a
throne. That validation comes from
giving it back to the people. Now sing
the song and it goes like raise those
hands. This is our party. We came here
to live life like nobody was watching. I
got my city right behind me if I thought
they got me. Learn from that failure.
Gain humility and then we keep marching.
We go back. This is the moment. Tonight
is the night. Build right till it's
over. So we put our hands up like the
ceiling can't hold us.
Like the ceiling can't hold us. back.
This is the moment. Tonight is the
night. We'll fight till it's over. So we
put our hands up like the ceiling can't
hold us.
Like the ceiling can't hold us.
So we put our hand
[Music]
[Applause]
Let's
[Applause]
[Music]
go. N
[Applause]
>> and all my people say n.
That's right.
And all my people say la.
[Music]
>> And all my people say n
[Music]
>> we go back. This is the moment. Tonight
is the night. We'll fight till it's
over. So we put our hands up like the
ceiling can't hold us.
Like the ceiling can't hold us.
This is the moment. Tonight is the
night. We'll fight till it's over. So we
put our hands up like the ceiling can't
hold us.
Like the ceiling can't hold us.
>> Hand me down jewels and your dirty
blonde hair. I think you're so cool and
different. And then the law pulls up and
you get in the car and I'm like, "Oh
god, I'm not another rockar." Think he
promised I was quitting. Think he
promised that I wouldn't love somebody
if they didn't. I'm a girl with big
ambitions. But did I listen? No. No. No.
No. They're tortured and I wouldn't
understand it cuz they got a lot of
unexamined father baggage. They don't
want to talk about it. Is that a
challenge? Oh. Oh. Oh.
Funny I could pick them in a lineup.
Line up. Pretty certain I could do it
with my eyes. Eyes. A little
selfobsessive and I sign up.
Jewels and your dirty blond hair. I
think you're so cool and different and
the law pulls up and you won't get in
the car and oh godamn
make it all about you
and that's when I knew you leave me dead
and set you apart and I'm like oh god
I'm not another rockar he's been a
player since the cradle on lucky cuz he
could have chosen any girl to with
and he chose me so I guess I should be
grateful
no no no M funny. I could pick them in a
line up. Line up. Pretty certain I could
do it with my eyes shut. Eyes shut. A
little selfobsessive and a sign up. Sign
up. Where's the pen? Where's the line?
Down shoes and your dirty blonde hair. I
think you're so cool and different. And
the law pulls up and you won't get in
the car. And I'm like, "Oh, godamn.
Walk around me. Make it all about you.
You ripping those jeans." And that's
when I knew you leave me dead and set
you apart. Another
rock.
[Music]
Not another rockar.
Not another rockar.
Glad that I got out before it got dark.
You could be a better person. Know it's
all hard. If there was a woman in this
place, it's all going different. Tell me
a part. Hand me down jewels and your
dirty blonde hair. I think you're so
cool and different. The law pulls up and
you won't get in the car and I'm like,
"Oh, god damn, not another rockar.
Make it all about you."
And that's why I knew that you leave me
dead to set you apart. And I'm like,
"Oh, god damn. Not another rockar.
[Music]
That's the
throw back with no chaser with no
trouble.
Baby, let's make some BS.
Puffing on that gelato. Want to be
seeing double. Got to do what you got to
believe.
We ain't got no plans to leave it.
Tell all of your friends to be here.
We ain't going to sleep on weekend.
Oh, you know, you know, you know that's
the model.
Drop a few bills and pop a few champagne
bottles.
Throwing that money like you just won
the
whip up all damn summer. Making that
bread and butter. Tell me I just the
model.
Drop a few pills and pop a few champagne
bottles.
Throwing that money just
keeping up on them summer. Making that
bread butter. Tell me, did I just That's
the model.
[Music]
That's the model.
Hopped in the range. Can't feel my face.
The windows down. Back to my place. My
birthday cake is coming out
like I could go all night. Don't want no
blue eyes. So hold my drink.
We ain't got no plans to leave it.
Tell all of your friends to be here.
We ain't going to sleep all weekend.
Oh, you know, you know, you know that's
the
drop a few bills and pop a few champagne
bottles.
Throwing that money like you just won
the last.
We been up all damn summer making that
bread and butter. Tell me that I just
had a model
a few bills and a few champagne bottles
that money like just
keeping up some making that mist.
The mother.
[Music]
I know you and me. Obviously,
I already know you can't take the heat.
You're staring at me. Staring at me. I
already know you can't take the heat.
[Music]
My body
too much for your touch
when I'm ready for the power of love. Oh
my
go.
I know you want me. Obviously,
I already know you can't take the heat.
I know you want me. Obviously,
I already know you can't take the heat.
You can't take the heat. You can't take
the heat. You can't take the heat. You
can't take the heat. You can't take the
heat. You can't take the heat.
Heat. Heat.
[Music]
You can't take
me.
I know you and me. Obviously.
I already know. You can't take me.
You're staring at me.
I already know.
I know you and me. Obviously.
I already know you can't take me.
[Music]
Heat.
Heat.
Hey,
[Music]
[Music]
[Music]
Heat. Heat.
[Music]
Heat. Hey, Heat.
Heat. Heat. Heat.
[Music]
Heat. Heat. N.
[Applause]
[Music]
[Applause]
[Music]
[Applause]
[Music]
[Applause]
Heat. Heat.
Heat.
[Music]
Hey. Hey. Hey.
Oh,
[Music]
[Music]
hey.
[Music]
Heat. Heat. N.
[Music]