Welcome to the three weeks
weight loss challenge. We've got a full-body workout
today, that's just 10 minutes. It's gonna be fun. Let's burn some calories. Don't be alone in your fitness journey. Join the rest of the community on Instagram,
Youtube, or Discord if you need that motivation. And as always, the full three-week
schedule is on my website. Now smash that like button for me, subscribe with notifications
turned on, and also please leave a comment down below. I'll really appreciate that. And let's get started. We've got 26 exercises across three sets.
Back-to-back exercises, 20 to 30 seconds
long, and 10 seconds rest time in-between sets. Make sure you've done your warm-ups. We'll need just a fitness mat, and we're
gonna start with bouncing high knee. We're doing a high knee here, but
we're gonna add an extra hop on each leg. Work those legs and remember to
engage your core, guys.
No rest here. We're gonna
spread our arms wide. Front knee slightly bent,
and one leg behind you. Then bring your arms down,
tap your foot, and repeat. Remember to engage that
core and stay balanced. Nice work guys! We are going back
into bouncing high knees, just like before. Nice and easy, and you got this! Similar to before, we are doing wide arms
butt kick, but on the other leg. Keep that core engaged, guys! Now we're gonna clap our
hands forward like-so, while bringing one leg out laterally at a time. Make sure your back is straight,
core engaged, and arms straight, too. We're only resting in-between sets, guys,
so keep pushing yourself. You can do it! We're halfway through set one. Next, we've got squat reach. Squat down, bring your arms up from
the side, then squat back down, and repeat. Work those glutes and legs, and as
always, remember to engage your core.
It's time for some squat pulses. You can do it! Just four more exercises
to go, and we'll have a short break. Nice and easy. Keep going. Now start with a
nice and easy jog, kicking your legs forward, one at
a time, while circling your arms. Keep that heart rate up, guys. Burn those calories, you got this. Similar to before, we've
got lateral step claps. Make sure your
arms don't droop down. Keep them straight and parallel
to the ground. We're almost there. Here's the burnout exercise to end set one. Let's do a burpee, followed by throwing
some punches in front of you.
Let's finish off set one! Great work guys! that's set one. We've got 10 seconds break. Pause
the video here if you need a longer break. We're starting set two with high knee
variations. Stand upright with one leg behind. We are going to alternate
between tapping your knee, and tapping your elbow against
your knee, as you do a crunch. Remember to engage
that core, and keep pushing. Now, do a squat and touch the ground,
and hop laterally, and repeat. The remaining two sets are shorter than
the first one, so keep pushing, guys. You've got this. The hard set is over. Similar to before, we are
working on the other leg. Just five more exercises
to go, to finish off set two! We're going to do a squat, followed by a little
twist to the side, while punching upwards, and repeating on the other side. Make sure you squat as low as you can, and
keep your back straight and core engaged.
Now bring one leg
behind your other leg, and bring your elbows back, squeezing
your shoulder blades together. This works your back. You're doing great, guys! Now, keep your back straight
and bring your feet out to the side, one at a time, while you lift those arms upwards. Watch your form, core engaged. Make sure you're not just flopping around. Just three more exercises
for this set, you got this! Now we're going to do an overhead reach,
by punching or bringing one arm up. But do so twice before
moving on to the other side. The last exercise of this set is super
easy! We're going to do lateral lunges. I told you guys the hard set was over. You got this! Just one
more set to go! And set that two, guys! Pause the video here if you need
a longer break, or just keep going! Let's start the last set with high knee. Try to go as fast as you can
to bring that heart rate back up. But know your limits guys! Next we've got some lunges! Work those legs and booty.
Just three more exercises to go! Make sure your front knee
doesn't pass your toes. We've got jumping jacks next. Make sure you're landing safe. Keep that heart rate up. Keep going guys! Next we've got some squats, followed
by some overhead punches. Make sure you're squatting down low,
and keeping your back straight. Core and glutes engaged. Then throw
some punches when you get back up. Not long to go, guys! We've got high knee twist next. Twist to the side with your arms like- so,
and lift your knee up to the opposite side.
Work that core of yours,
and keep going, guys. Onto the other leg. Just three more exercises
to go, guys! You've got this. Next, we've got burpee boxers again. Keep pushing through! If you're starting to feel tired, just take
it slow and go at your own pace. Just don't give up on
me now! We are almost done. And the last exercise
is some squat pulses.
You have no reason to quit on
me now! Let's wrap up this workout! And that's the workout guys! You did it! Hope you enjoyed this workout. Rest up, and keep going
with the rest of the schedule. Smash that like button for me, and I'll really appreciate it if you could
drop a comment down below as well, and tell me what you think of the workout.
And I'll see you in the next video. Bye!.