Selecting and Performing Mix-Training Workouts

Written by Kenneth Lee 2020-09-19

Table of Contents:

Crossfit 101 The Basics

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Selecting and Performing Mix-Training Workouts

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HIIT Workout Insane 20 Minute Elliptical Workout

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Dr. Kevin Sarich DC, demonstrates another insane 20 minute HIIT workout using an elliptical to reach your fitness goals in minimal time. This is a workout you definitely want to try!
The elliptical is a mainstay in the gym for good reason: it’s easy on the joints and provides a great cardio and total-body workout. But the elliptical can also get pretty boring and repetitive..
This elliptical workout will for sure change things up in a good way you’re looking for!
HIIT workouts known as High Intensity Interval Training, are the most effective way to burn fat in the shortest amount of time possible. However, most people don’t utilize this type of workout enough..
It’s recommend to perform a 10-30 minute HIIT workout 2-3 times a week, with 24 hour rest in between HIIT workouts, in addition to other variety of fitness activities..
This elliptical trainer workout video is 20 minutes of HIIT training, going as hard as you can for 8 rounds of 30 seconds, spaced with 90 seconds of low intensity..
We start the elliptical workout with a 5 minute warm-up and finish the workout with a 3 minute cool-down. Please make sure you do both to reduce risk or injury!
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Check out our NEWEST killer HIIT video done on any type of static bike: “HIIT Workout Insane 25 Minute Spin Bike Workout”.
https://www.youtube.com/watch?v=-_BlExYIimM.
——

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Video taken from the channel: AbundantYou with Dr Kevin

Cross Training Workout Chaos Training

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In this workout we take you through a cross training workout using chaos training and AMRAP protocol. You will do 5 sets of 5 minute AMRAP using different exercises..
The goals of these workouts are to help you improve and build strength endurance, explosive power, lactate threshold, cardio, fat loss, speed, work capacity, movement, agility, mental toughness and athletic performance.
DOWNLOAD your FREE 5 Station MMA Workout Video and Training Report EBOOK http://spartaworkouts.com/FreeMMACircuit.html.
Chaos Training MEGA Workout.
5 Set AMRAP Circuits.
Perform each set for 5 minutes straight completing as many reps as possible with minimal rest during the set. Keep track of your reps so you can strive to beat them in following workouts..
Rest for 2-3 minutes in between each set.
Total Workout Time should take no longer than 40 minutes.
Warm up prior and Stretch after this workout session..
Set #1 – Strength Endurance using Big Compound Movements.
Deadlifts and Squats.
Mike Dead Lift @185/84 reps.
Funk – Front Squats @95lbs.
Set #2 – METCON – Complex Circuit using complex exercises (more than one movement).
Mike Med Ball Clean Squat and Throw @30lbs/50reps.
Funk – Wall Balls @30lbs.
Set #3 – METCON – Complex Circuit using complex exercises (more than one movement).
Lateral Side to Side Box/Bench Plyo Steps.
Mike @25lbsKB/84 reps.
Funk @50lbs Sandbag/20lbs Med Ball.
Set #4 – METCON – Complex Circuit using complex exercises (More than one movement).
Mike Renegade Thrusters @95lbs/66 reps.
Set #5 – Lactic Acid Threshold using a single movement focused on fast paces volume and work capacity.
Mike Tire Slams @85lbs Mallet/145reps.
Funk – Ball Slams @30lbs.
Mike’s total reps =429.
Website (FunkMMA): http://www.funkmma.com.
Facebook (FunkMMA): https://www.facebook.com/FunkMMA.
Twitter: @funkmma.
Instagram @Funkroberts.
FUNK GYMBOSS TIMER:
http://www.tinyurl.com/funk-gymboss.
Audio.
Audio file(s) provided by http://www.audiomicro.com.
WARNING: THE INFORMATION OFFERED IN THIS VIDEO IS OFFERED AS OPINION ONLY. ALWAYS CONSULT YOUR PHYSICIAN BEFORE TRYING ANY NEW DIET OR EXERCISE PROGRAM. THIS WORKOUT ROUTINE MAY NOT BE SUITABLE FOR YOU

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Video taken from the channel: Funk Roberts

10 Min Crossfit Workout Without Equipment | HIIT | Full Body | Gym Performane

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Crossfit Workout Without Equipment | Full Body | 10 Min | No weights | 40 Seconds Work | 20 Seconds Rest | Bodyweight Exercises Only.
10 Minute Crossfit Workout: Minimal time, Maximum Results. NO EXCUSE!
I understand if you can’t make it to the gym on certain days. But that’s still no excuse to skip your workout altogether. When it comes to fitness, you don’t need a gym with fancy equipment. In fact, you can perform a great workout using your bodyweight only!
This full body crossfit workout can be done whenever and wherever you want. You don’t need any equipment or weights! The workout targets the muscles of your whole body and gives you a quick sweat. The video is in full length which means you can just follow whatever I’m doing. The workout consists of 10 different bodyweight exercises. During 40 seconds, try to get as many repetitions as possible. Rest for 20 seconds before you follow with the next exercises. If you need to pause longer, feel free to do so..
10 Minute Crossfit Workout Without Equipment:
• 40 Seconds Plank To Push Up.
• 20 Seconds Rest.
• 40 Seconds Jumping Lunges.
• 20 Seconds Rest.
• 40 Seconds Mountain Climbers.
• 20 Seconds Rest.
• 40 Seconds Side Twists.
• 20 Seconds Rest.
• 40 Seconds High Knees.
• 20 Seconds Rest.
• 40 Seconds Shoulder Taps.
• 20 Seconds Rest.
• 40 Seconds Jumping Jacks.
• 20 Seconds Rest.
• 40 Seconds Bicycle Crunches.
• 20 Seconds Rest.
• 40 Seconds Burpees.
• 20 Seconds Rest.
• 40 Seconds Flutter Kicks.
This full body crossfit workout is perfect for an outdoor sweat session, but can also be performed comfortably at home. I recommend you doing it two times a week or whenever time is too tight for a full gym session..
For more easy to follow, no equipment required home workouts just like these designed to torch body fat check out my beach body home workout: http://bit.ly/2NI0mM3.
➞Blog: https://www.gymperformance.ch.
➞Facebook: https://www.facebook.com/gymperf.
➞Instagram: https://instagram.com/gymperformance.
Gym Performance stands for more than just a training program or a body transformation..
I called Gym Performance into life back in 2014 with the purpose of helping people to get in shape and inspiring others to be active. Gym Performance helps people improve their health, achieve their goals and develop sustainable habits to live a healthy and balanced life. It’s about the importance of nutrition, how to fuel the body with the right foods and what’s required to improve performance in the gym, but also at the workplace. It’s about feeling vibrant and energized and constantly working on a better version of oneself..
Gym Performance will teach you a lot about your body, learn you discipline and also provide higher self-esteem..
Gym Performance is a lifestyle..
#GymPerformance #HomeWorkout #FitDad

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Cross-Training For Runners | 6 Do’s And Don’ts

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What’s up with cross-training for runners? How and when should you add it in? How intense should it be? We’ve got your 6 do’s and don’ts RIGHT here..
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Check out one of our best videos yet: “How To Run Properly For Long Distance | 4 Important Tips”.
https://www.youtube.com/watch?v=EIb_mtyZe-w.
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The Best Cross-Training Workout for Runners Part 3 (Runtastic & RUN 10 FEED 10)

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Part 1: http://bit.ly/2cbCqv4.
Part 2: http://bit.ly/2cw8zOD.
Part 4: http://bit.ly/2fhNn0N.
Part 5: http://bit.ly/2e4RAaD.
Part 6: http://bit.ly/2fyddkG.
Cross training is a crucial part of your running training! And, I have the perfect bodyweight training workout for runners just for you:) This workout is from the Runtastic Results app and is the ideal workout to incorporate into your running training. This workout will help strengthen the core and the legs adding extra umph and endurance to your run. Don’t forget to check out the other parts in this series!
Sign-up for a RUN 10 FEED 10 race: http://bit.ly/29kQdxw.
@RUN10FEED10.
Check out ome other great forms of cross-training for runners:
Yoga: http://bit.ly/2c5HqDu.
Water Aerobics: http://bit.ly/2csEP5v.
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▶︎ Watch the last episode: https://www.youtube.com/watch?v=-erPBbofB7Q.
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Read: Winsor Bikram yoga Slimming Bikram yoga DVDs and Accelerator

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5 Steps to Finding the Perfect Cross Training Shoes

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Cross Training Shoe Guide.
There are a TON of cross training shoes on the market, so how do you choose what’s best for you? Over the last two years, we’ve reviewed a lot of cross training shoes and we’ve learned two major lessons..
First, every cross trainer has subtle construction differences worth acknowledging to improve specific performance traits. Second, always go with the model that’s best for your needs, as opposed to choosing what everyone likes — don’t overcomplicate it!
BEST CROSS TRAINING SHOES: https://barbend.com/best-reviewed-cross-training-shoes/.
(Note: We receive free products to review and participate in affiliate programs, where we are compensated for items purchased through links from our site. See our disclosure page for details: https://barbend.com/additional-discla…).
In our cross training shoe guide, we broke down how to choose the best shoes based on five construction aspects..
1. Outsole — Support and Function.
Outsoles on cross trainers will vary, but generally full rubber outsoles tend to be more firm compared to rubber and foam mixes..
2. Midsole — Stability and Reactivity.
Midsoles of cross trainers will vary pretty drastically. Lower midsoles with firmer high-density foams and TPUs tend to be more stable, while midsoles with foam from heel-to-toe are a bit more comfortable..
3. Outer Construction — Durability and Breathability.
Outer constructions with thicker mesh, proprietary materials, and TPU aspects will air on the side of durability, while full mesh builds will be more breathable..
4. Heel Support — Stability.
If stability if the goal, then look for heels with TPU, low-cut builds, and additional heel cups and clips..
5. Shoe Width — Fit and Feeling.
Does the shoe accommodate for wider feet and full toe splay, or does it fit more snugly.

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4 Tips for Choosing a Cross-Training Workout 1. Add a Complementary Routine Based on the 5 Components of Fitness There are five basic components of fitness: muscular 2. Alter Your Impact There are three basic levels of impact you engage in when exercising: high impact, low impact, and 3. Alter.Alder recommends selecting eight exercises—two for upper body, two for lower, two for core, and two conditioning—and doing a harder-core modified tabata: 23 seconds of work, seven seconds of rest.So we’ve taken cross-training one step further and found workouts that are great alone, but even better together. These pairs perfectly complement each other so that you get the most out of each routine.

No need to perform two-a-days, just incorporate both into your regular workout.Select Cross Training Workouts Based on Athletic Goals For your own athletic goals or those of a more performance-minded client, you’ll need to be a little more thoughtful. Outline the main goals and then determine what area of fitness could use improving to hit that goal.Yet most dedicated runners who train for an occasional triathlon don’t seem to hurt their running.

What’s more, some trainers and coaches recommend cross training for runners. They feel one-sport runners often are in poor skeletal shape above the waist, and could use additional workouts.The catch: You can’t just drop in to workouts all willy-nilly.

The key to getting the most out of cross-training is to think about your exercise goals and what kind of side sessions will.Performing deads only once a week is fine as well, again alternate between the two exercises. Each time you repeat the workout add 2% to the load which is 5-10 lbs for most of you. Don’t fall into the trap of thinking more is better when it comes to deadlifting.Identify the specific critical tasks for which cross-training is needed.

Identify the proper people who will be capable of performing the cross-training tasks. For example, a mailroom clerk would not be capable of learning and performing facilities maintenance duties, while a.Depending on your training level and health situation, you can select the activities that will work best for you.

Try to include some form of cross-training at least one to three times per week for optimal results. Cross-Training Activities that Complement Running.Workout Structure and Exercise Order. The number of muscle groups trained per workout needs to be considered when designing the resistance training program.

There are three basic workout structures to choose from: (1) total body workouts, (2) upper and lower body split workouts.This will allow you to retain the varied routines of high-intensity cross training workouts, while performing fewer reps, training fewer days, and doing fewer exercises. Performing fewer exercises at predictable times will help you develop better skills in complex movements that will increase the safety and effectiveness of training.Note also that the cross-training arguments are definitely biased toward the idea that cross training is a good thing.

We have three key positives about cross workouts: higher workout intensities, improved leanness and greater strength with only.Cross-training epitomizes this approach, drawing from a variety of disciplines and incorporating them into vigorous and supremely productive workouts. Cross-training is the method of combining.Cross training style workouts can include multiple exercises all in one bout, such as squats, power cleans, deadlifts, box jumps, rope climbs, and much more.

This makes the art of choosing.Yes, workout scaling is a viable option, but it is my belief, and experience, that training strength separately will make CrossFit workouts easier more quickly and is easily done with some options listed below. The evolution of CrossFit has brought us programming sites like CrossFit Football and CrossFit Endurance.

List of related literature:

A great way to mix them up: Do one of the ﬁrst three workouts early in the week, then choose a second from numbers 4 through 7 later in the week, at the track.
from The Men’s Health Big Book of Exercises: Four Weeks to a Leaner, Stronger, More Muscular YOU! by Adam Campbell Rodale, 2009
You can choose three exercises from one event, or you can mix and match from two or three events, depending on what you need to accomplish.
from Strength Training for Triathletes: The Complete Program to Build Triathlon Power, Speed, and Muscular Endurance by Patrick Hagerman, EdD VeloPress, 2014
With one tap on the app, Fitbod creates my next workout, removing the discomfort of uncertainty by quickly telling me which exercises to do, in what order, how much weight to lift, how many repetitions to do, and even how long to rest between sets.
from Hooked: How to Build Habit-Forming Products by Nir Eyal, Ryan Hoover Penguin Publishing Group, 2014
It would be easy to focus on these individual exercises and simply follow them as your program; however, it’s unlikely that it would be the ideal program for you.
from The Well-Built Triathlete: Turning Potential into Performance by Matt Dixon, Meredith Kessler VeloPress, 2014
Since more than one applicant can perform the exercises simultaneously, the time commitment required to monitor these exercises is minimal.
from Strategic Approach to Human Resource Management by Tapomoy Deb Atlantic Publishers & Distributors (P) Limited, 2006
In the process of crossover, select randomly an individual as the first parent, then the second parent individual is selected based on the first individual fitness value.
from Advances in Intelligent Systems and Interactive Applications: Proceedings of the 2nd International Conference on Intelligent and Interactive Systems and Applications (IISA2017) by Fatos Xhafa, Srikanta Patnaik, Albert Y. Zomaya Springer International Publishing, 2017
Using the table, assign each of the exercises listed to one of the three plyometric exercise phases: preparatory phase, submaximal phase, and maximal phase.
from Study Guide for the Board of Certification, Inc., Athletic Trainer Certification Examination by Susan Rozzi, Michelle Futrell F. A. Davis Company, 2019
To get the most out of supersets, use compound and combination moves—exercises that work multiple muscle groups across multiple joints rather than focusing on just one muscle.
from The Belly Off! Diet: Attack the Fat That Matters Most by Jeff Csatari, Editors of Men’s Health Magazi Potter/Ten Speed/Harmony/Rodale, 2009
Selecting exercises that combine both groups 2 to 3 days/wk may be best to be able to maintain what the athlete has acquired to this point.
from Orthopaedic Rehabilitation of the Athlete: Getting Back in the Game by Bruce Reider, George Davies, Matthew T Provencher Elsevier Health Sciences, 2014
Categories of exercises designated as A1 and A2, B1 and B2, and so on, indicate paired supersets in which you perform one exercise after the other with no rest between.
from Bodyweight Strength Training Anatomy by Bret Contreras Human Kinetics, 2013

Kenneth Lee

An elite martial artist and passionate pharmacist, dedicated to the synthesis of new medications for different human ailments.

Seaweed Diet Details and Health Advantages

190 comments

Modillador 2020-09-20 - 03:42

Nice and tight? Whats wrong with this this guy? Stop sexuallharassing the girl!!

Mazukinos 2020-09-20 - 06:48

Xq estoy en perdida de peso pero los abdominales inferiores aun demoro en bajarlos que ejercicios podria hacer y que dieta podrian decirme una pero que sea buenos ejercicios y buena dieta soy de PERU

Mnedora 2020-09-20 - 22:11

Its July 18, 4:28 am right now and I’m watching this video. I’m so pumped up after watching this and so going to try this.. I will post an update ��

Alsaron 2020-09-21 - 13:45

Just repeated this workout twice, this is a great work out no matter your fitness level! I’ll definitely recommend this to my friends, keep up the good content!!

Femuro 2020-09-22 - 00:51

I have 3 days training per week:
first day for easy run
,second one for interval training run
,and the third for long distance run
if i want to add this cross training,what is the best day to add it?
is it better to do it a day before easy run or interval training run or long distance run or after these 3 days?
what is your recommendation?

Zoloshicage 2020-09-22 - 08:59

Great tips, thanks! The last routine there I wanted to break out the glow sticks with the music.:)

Sagrinn 2020-09-22 - 20:03

i don’t have much information, first of all sorry for that. i know it says crossfit on the title, but you know. is this exercises affect what crossfit affects? like agility, balance, and flexibility.

Beazehuginn 2020-09-23 - 06:20

Just my 2 cents, her forms tell me that she has not got loads of experience but she’s learning so it’s ok, but it’s not okay when he says “good” when she performs those poor push jerks, seriously, her bar isn’t even on her shoulder. CrossFit can be a great fitness tool but u don’t have to go to a box, not all CrossFit coaches are good I’m afraid so make sure you know the techniques. I personally learn Olympic lifting from Mattie Rogers, Tian Tao, Liu xiaojun

Kazragami 2020-09-23 - 12:55

Lost over 6 kilos on a cross trainer, now I am doing hiit with your guide and I love it, thanks for showing us a way to shape up and loose fat.

Faek 2020-09-23 - 18:12

Stop wasting your time on calculating every single calorie. Visit Next Level Diet and check your calorie intake for FREE. You can choose any kinds of fruits, nuts, vegetables and meats and get personalized meal plan which contains only food you like.

Larus 2020-09-24 - 16:50

13:51 Hey I have a patent on those dance moves! You owe me 35 cents in royalties!

Adorardred 2020-09-25 - 01:04

You can have different BGM for breaks so that we can stop and start without watching the video

Morad 2020-09-25 - 12:29

Mavenara 2020-09-26 - 02:12

Hey Luden it’s Sasu when I cross to get a Running performance I do yoga and strength training a lot. most important pilates if it’s good. High five

Truthcaster 2020-09-26 - 16:15

Only diet from website Next Level Diet works for me. After one month I lost 10kg. Now I finally have six pack:D

Anayagra 2020-09-26 - 22:04

0:18 Air Squats
0:50 Front Squat
1:41 Overhead Squat
2:40 Shoulder Press
3:46 Push Press
4:59 Push Jerk
6:17 Deadlift
7:27 Sumo Deadlift High Pull
8:36 Medicine Ball Clean

Lightskin 2020-09-27 - 05:08

Crossfit for beginner question. If we can’t continuously do each for 40 seconds, how do we adjust? I’d like to try it, but I’m average shape and feel I’d get too winded the first few efforts.

Pelsa 2020-09-27 - 16:13

our teacher gave us this video to dont be lazy during quarantine

Daizuru 2020-09-28 - 04:53

Training for Pararecue and doing anything I can to get fit enough. This definitely was a tough workout I’m sweating like crazy and I could feel it in not only my legs, but my arms too.

Will definitely be incorporating this in multiple times throughout the week. Eventually multiple times throughout the day.

Thanks a lot! ��

Kajinos 2020-09-28 - 18:06

If I’m looking to look like you, should I do this once every day, or multiple

Kajijind 2020-09-29 - 05:54

Nice stuff brother.. ��
May i say your dynamic stabilizer muscles of scapula are weak.. it will cause impingement in futute..
Plz train the lower traps and serratus anterior.
Keep it up mate ��

Dothis 2020-09-29 - 19:02

Whole pourpous of him correcting her is for her to do it correctly and have a rep if she ever went into competition it would be no rep the judges can’t coach you he is coaching not being mean doing correct movements from the beginning is better then doing them wrong the whole time then correcting just saying

Umgamand 2020-09-30 - 03:28

Great video again, Awesome tips,really helpful, Coach Nate and Holly, I am going through both knees injury, please suggest cross training

Dalar 2020-10-01 - 01:09

The great piece of inspiration, Kevin! We also highly recommend doing the right HIIT as the most effective way to burn fat in the shortest amount of time possible. As we all know, losing weight is a process, and there are many factors that can influence it: your age, current weight, fitness levels, hormones. To add to the discussion here’s an article that describes the process of setting up your weight loss journey on an elliptical, you’ll even learn if an elliptical machine can be paired with your VR headset to help lose weight in a fun and motivating way:) https://www.holodia.com/vr-fitness-blog/how-to-lose-weight-efficiently-with-elliptical-workouts/

Gojar 2020-10-01 - 11:58

Looks like more a CrossFit warm up but still a Cool video. Thanks for sharing

Aranis 2020-10-01 - 14:57

Good job but it is easy to see this girl needs a stronger back before she starts her cross fit training

Kagor 2020-10-01 - 20:26

Hey Funk. I don’t know who you are, I love watching MMA but don’t follow it avidly, so I don’t know at what level you’ve competed.
What I do know is that I got back in the gym 7 months ago as a 45yo. Things were getting tiresome, needed some inspiration, and for the past 2 months you’ve been it bro!

Respect from England..

Saithidar 2020-10-02 - 22:11

I have never do CrossFit and I’m extremely out of shape and have low endurance. I’ll have to take baby steps to be able to do the complete workout.

Duramar 2020-10-03 - 01:31

Around how many calories does this workout burn? Fitness apps are inaccurate sometimes.

Kerakus 2020-10-03 - 05:18

Crap. That’s what this is. If you REALLY want to know the fundamentals of CrossFit, go to CrossFit.com or the CrossFit YouTube channel, don’t take this video or it’s poor demonstrations of the movements as “CrossFit”

Lightcaster 2020-10-03 - 21:47

I want a shoe for both lifting and some explosive training like sprints and jumping. Which should I go for??

Kacage 2020-10-04 - 06:53

10 mins in and it will fell like 1 hr��. Nice CF exercises.

Dagul 2020-10-05 - 04:59

Yay! It took me a few times, but I finally managed to do the whole workout!!

I’m not sure if mine is an electrical though? I ‘inherited’ it)… It does not move unless I get on it, but it does have a little technical thingy/ window on batteries (which I don’t use because the level can be adjusted via a little wheel bemeith it?) ANYWAY…. Great workout, I hope it will help with my weightloss:)

Kajimuro 2020-10-05 - 09:53

1st time today and I almost quit so many times but DIDN’T! Loved it, thank you!

Delaghma 2020-10-05 - 16:04

I have a question will this work out help me loose belly fat and work towards six pack?

Gasar 2020-10-06 - 15:24

I’m very late but pls reply I love your videos �� btw I have some questions what is a CrossFit workout and what does this workout help u with other than losing weight bc I’m skinny �� pls reply ��

Whitebringer 2020-10-06 - 19:11

Has anybody else’s quads get too fatigued the first time they tried this workout? I had to throw in the towel after the 5th round.

Fordrerin 2020-10-07 - 15:27

Not everyone can do squats!!!! I can’t hardly bend my knees!!! Not for everyone for sure!!

Tygrafyn 2020-10-07 - 22:29

I feel pain in my knees when doing lunge.. even if i’m not overweight

Andrordana 2020-10-08 - 09:00

there was sweat…..a lot….i mean A LOT of it but i did it:)

Gular 2020-10-08 - 19:53

I just did 3 sets of this ( i barely completed the third set) and I burned 300 calories ��! That was awesome! Thank you ♥️.

Ninadar 2020-10-09 - 05:53

I did it! Thanks. This is going to be my workout buddy ��

Molore 2020-10-09 - 19:14

Hi! Ive been doing this work out for about a month, i love it! Just wanted to ask, how many calories aprox. will a person burn during a session? My fitness pal tells me that its 184, but i think it may be more cause its a hiit session.. dont have a fitband yet

Munidora 2020-10-10 - 02:25

After Graudating over 10 years from High School my Phys Ed. teacher called me, when I asked how he was doing he simply said “It doesn’t matter how im doing, the only thing that matters is that you watch this video!”

Thunderdragon 2020-10-10 - 14:16

https://www.youtube.com/channel/UCWV_ynBzmTVZDb6KlxMkgpg
Hiking and crossfit work out in pakistan
Trainer share some gud feedback plz

Kalas 2020-10-11 - 05:34

I been doing these workouts since I got my elliptical. I feel so much better!

Tatilar 2020-10-11 - 15:25

I am out of shape…..how much sets should I do of this routine

Anazel 2020-10-12 - 03:54

Just started back up again not going to lie the first time back with it after sitting on my butt for so long I had to stop for a water break, but the goal is to get to the point where I don’t need any breaks. We will get there team!

Starraven 2020-10-12 - 20:55

Tries this for the first time today, rested a little longer than I should have, couldn’t bring myself to do the burpees and died after 30s of flutter kicks. Will definitely be trying to improve on this with a 30day challenge ��

Voodookree 2020-10-13 - 03:45

I have always had problems with belly fat. After just one month of following diet plan from NextLevelDiet, I can almost see my six pack. Don’t wait, take your plan now!

Mashakar 2020-10-13 - 12:02

Am I the only one who runs & doesn’t hold it all the time? ��

Faem 2020-10-14 - 01:14

Good little series with sound advice, my coach here in the UK has us do these at the end of each session, if I can manage it at 63 then anyone can….two weeks to 10k!:)

Daizuru 2020-10-14 - 17:19

hello sir iam crossfit tr so plezz my work out and you cont nob

Thunderwalker 2020-10-15 - 03:48

After 13 minutes I wanted to quit and was telling myself I can’t do it, I can’t do it, but then I remembered the times when I would break down crying in front of the mirror because of how unhappy I am with my body, and I told myself I CAN do this, don’t quit now, keep going. I just powered through it and before I knew it I finished. This was intense

Dawnrunner 2020-10-15 - 15:30

https://youtu.be/tEtHqoc-a1Q my video for beginner ( training )

Dolv 2020-10-16 - 00:31

Just completed this awesome workout‼ GLORY TO GOD I came across it, will be doing more.�� Continue to let GOD use you to bless HIS PEOPLE‼ JESUS Bless you‼‼��

Steelwalker 2020-10-16 - 12:49

I love this. I think this is effective just like #JeanetteJenkins

Voodoorg 2020-10-16 - 20:59

I worked out for a long time but didn’t get results because of a poor diet. I then found a website called *Next Level Diet*, finally I started seeing results

Tygor 2020-10-16 - 23:59

wow i just ordered a cross trainer this vid gave me goose bumps and then made me cry pmsl you just got a new sub

Fearlessterror 2020-10-17 - 14:21

is cycling a good cross training workout? I thought it was. maybe not. I was about to cross train tomorrow and do cycling for my 10k.:(

Kazrarn 2020-10-18 - 04:49

I was running on the treadmill about 3 times a week. I just got my elliptical and when I decided to try this workout I thought it would be a breeze, boy was I wrong!!!! This workout kicked my butt. I will definitely be doing this at least two times a week. Thank you AbundantYou and Dr Kevin!

Maritus 2020-10-18 - 19:10

Rope jumping will be consider as to much stress for the legs? I normally do some rope jumping and pull ups, push ups and leg raisers as a cross-training routing.

Tygokora 2020-10-19 - 11:48

love this, great workout!!
I have been working on some no equipment and resistant band only workouts. https://www.youtube.com/watch?v=iyWZo66yFf4 and https://www.youtube.com/watch?v=V660M5N-vRw please have a look and pass on any suggestions on new workouts with using minimal equipment!

Forceray 2020-10-19 - 22:31

2:24 Oh someone’s calling me!.. 2:29 Ah nope, still a loser.

Lailis 2020-10-20 - 11:22

While doing burpees I go insane…love your workout…All the best �� stay fit…

Dadi 2020-10-20 - 16:50

I did it!!! I honestly enjoyed this so much! I felt like I wasn’t alone while doing this workout & the countdowns with motivational speeches helped me so much!

Thank you. I’m gonna continue using this workout ��✨

Kitaxe 2020-10-21 - 05:02

The lack of instruction is amazing.

“She’s not curling the ball”, she curls it “good”.

Adosius 2020-10-21 - 17:56

Thank you so much! Absolutely dripping right now. We did this together. You’re motivating and push me all through it.

Beazekus 2020-10-21 - 22:19

I’m gonna start this tomorrow I wonder if I’ll be able to finish it hahah

Anaragas 2020-10-22 - 07:18

Yay I did it, I completed the couch to 5k but still carrying a lot of unwanted weight so started doing couch to 5k on my.cross trainer then I found you, felt amazing thank u, just need tk find where to plug my cable.in so I can change resistance next time.�� xxx thank u xxx

Flamestone 2020-10-22 - 23:54

awesome tips! will strenght training make me a faster runner? or mostly add to endurance, keeping strong posture after really long time? I am realy looking for something that will propel me into that sub6min/mile,sub4min/k zone without dying 1 mile in? I do alot of intervals but don’t see much progress. thx.

Nakus 2020-10-23 - 18:08

Been doing this workout for 4 months diligently. Along with some light weights. I’ve lost 30 pounds so far. Thank you!

Blackwarden 2020-10-24 - 02:49

Awesome bro! Helping me through this whole corona. God bless!

Oghmalore 2020-10-24 - 10:28

Come across this 10k series and I would say they are great! 1 question, do you think is appropriate to do as my daily morning routine? or too intensive?

Also I plan to replace the 20 sit ups with 45s/1 min plank…

Hugar 2020-10-25 - 01:17

her knees are going out when they are supposed to be going straigt

Mekazahn 2020-10-25 - 15:55

It’s awesome
As I am beginner would it help me to make muscles.
And please reply��

Garn 2020-10-25 - 23:15

Mam but can you tell us how to breathe during run and after run

Tekus 2020-10-26 - 10:03

She looks like she is going to fall forward some times. I may not want to start doing this.

Adonaya 2020-10-26 - 17:20

Well I guess I am number 3. I am always game to try a new running shoe

Felodi 2020-10-27 - 01:49

Everyone’s teacher is recommending your video…but i don’t go to gym..so from nowonwards, i consider you as my teacher..B)

Nalen 2020-10-27 - 19:37

I do 4 minutes of warm up followed by 2 minutes of Low intensity in the elliptical with 30 seconds Jumping jacks and the cycle continues. I do this for 7-10 sets.:)

Menris 2020-10-28 - 11:34

In my first and 5th day is 5 mins a day, then after a week im doing it every 40 mins to 1 hr with rest.. now im on my 30 days straight workout and the result was so absolutely amazing ��.

Felhadwyn 2020-10-28 - 13:34

Hi Bud! I love your trainings!!! Keep going!!! AWESOME B-)

Kelebor 2020-10-28 - 22:15

Nice job guys,keep up with the exercices. Respect from Serbia!

Thonadar 2020-10-29 - 17:49

✅ Don’t forget to hit the LIKE button and SUBSCRIBE ��

�� Download the FREE eBook: Top 7 HIIT Workout Secrets For Weight Loss �� ► https://www.abundantyou.com/7-hiit-secrets-ebook/

Mazshura 2020-10-30 - 10:27

I’m not sure about the name medicine ball clean squat throw I don’t see him squatting after the clean… he is just squatting to pick up the ball and throwing

Kularus 2020-10-30 - 13:28

Thanks so much for the video. Great tips! Do you recommend light weights when doing strength training? I have been doing heavy weights and find that it tires me out for my runs. I’m training for Boston and although I want to continue strength training 2-3 days a week, I don’t want it to tire me out and thus affect my runs. Appreciate any advice!

Gabar 2020-10-31 - 05:31

Everything was fairly solid except she wasn’t deadlifting she was squatting the weight.

Ghotus 2020-10-31 - 18:13

Yeah her posture is not good… shes arching her back way too much and her knees look weird when she squats. I hope she doesnt hurt herself.

Gumuro 2020-11-01 - 07:11

Just did the work out awesome I’m going to add it to my work out plan thank you very much Dr. Kevin every weekend

Gubar 2020-11-01 - 14:34

Got an elliptical after I injured myself running on a treadmill. Haven’t really been able to get on board with it but I think this workout will make all the difference!

Miraris 2020-11-02 - 02:26

You did the six step! You learned some Bboy skills. Nice bro!

Kulazan 2020-11-02 - 17:09

That’s a lot harder then it looks lol! Thanks for the vid I’m getting shape! I’ve lost 15 pounds so far!

Pureshaper 2020-11-02 - 20:26

I am about t o try this, can I do it 3 times a week skipping a day between?

Makus 2020-11-03 - 14:46

It looks to me like the Sumo deadlift High pull would cause interior rotation of the shoulders. Is that not a concern for rotator cuff injuries?

Vujar 2020-11-04 - 01:46

Ain’t going to lie ill watch your clips just to see you, But I feel like you just scratched the superficial surface of cross training. Any Transverse movements on the next video? I think you should lean more toward injuries prevention and get away from so much sagital movements. All runners to to much of it.

Nalmedred 2020-11-04 - 11:39

Seja um profissional do mundo Fitness: https://go.hotmart.com/V8251193J

Dalen 2020-11-04 - 17:59

I’m healing from ankle surgery but bought an elliptical two weeks ago and just started intermittent fasting…looking to loose 50lbs I cant wait to get back on my elliptical….to implement this work!!

Keralmeena 2020-11-05 - 08:45

Man this is the truth I like to die �� I been doing this for a while and I have been progressing for some time now do u have a video on a eating plan or something

Doulkis 2020-11-05 - 19:22

do theses cross fit “athletes” even realise that they don’t have any muscle

Mikajinn 2020-11-06 - 10:04

I did not think that I would be able to make it through this the first time… but with your encouragement & the motivational speakers I did it. Very proud of myself. Thank you!!! 2 days a week before breaking fast me now. <3

Bralkree 2020-11-06 - 15:23

it has nothing to do with fitness but I think she has flat feet. Look at the connection between her ankles and her heels, the ankle goes sit inside the heels then she pushes up and you can see the knees following on the inside for a short bit. I would make her walk bare feet and see how much of her the inner part of her feet is in contact with the ground. Maybe it’s just the shoes shes uses though.

Kulandis 2020-11-06 - 22:04

Teaching external rotation on the shoulder. Every single video i find regarding crossfit. How are these guys still employed? They are basically linging up athletes for injury

Sirann 2020-11-07 - 06:21

I’m a bodybuilder of 250 lbs. I would gain so much weight if I switched to CrossFit. It seems so…. How can I say this without hurting anyone’s feelings?.. Weak

Muniron 2020-11-07 - 23:27

Some of the moves are not good mechanics. The kettle ball pull high is not good. Jeff Caveliere could probably attest to that

Goltigis 2020-11-08 - 05:16

Great workout! I’ve always focused on pure weightlifting but thought I’d give intensive workout a try! it was definitely hard on me and by 7:00 I needed to stop… Hopefully I can keep practicing and do the entire video without stopping!

Landathris 2020-11-08 - 11:05

this is great! thinking of joining the run all the way here in Bangkok �� but only have 2 months til the deadline of 29 Nov. I can still train following your recommendations and see how it goes. I have been running but only 5k. if I join “run my own” how do I create the route in the Runtastic app?

Thoghma 2020-11-09 - 07:12

i love y ou Luden so y ou are Nice end beautiful coach good continuation miss Lunden ��✌✌✌

Dailabar 2020-11-10 - 04:01

Gracias eres excelente compañía de ejercicios. Te veo el domingo por este medio

Bluddragon 2020-11-10 - 17:34

What shoe do you suggest for my workout routine: jump rope, hiit, plyometrics, speed/agility training and occasional 30 minute jogs. Please help me out! Thanks!

Folis 2020-11-11 - 04:16

HIIT can be just as effective in a 6-7 minute routine. 20 min not necessary..

Lightmaster 2020-11-11 - 11:05

I’m 16 and I’m daying woh omg wooooooh I did just the half of the video nice sir keep going.

Ariurn 2020-11-11 - 14:02

I am 18 years old and I have been working out for almost two years. Before quarantine, I worked out nearly every day. Doing this HIIT workout I burned 181 Active calories and 214 Total Calories (recorded on my Series 5 Apple Watch), this was a great workout and was super easy to follow. I highly recommend

Moogunris 2020-11-12 - 16:47

So you have all these ” kids” running a workout?? 0 experience and knowledge? Have you any idea how many older people have been injured by these spoiled little idiots. They push push push! Fucking retarded, mini democrats. Eat right and listen to your doctor, fuckem!!!

Broadsmith 2020-11-12 - 20:34

Hello, your videos is very interesting. I am graphic designer and video editor, I work on Fiverr, so if you need amazing thumbnails or video editing you can contact me. On my channel in description you can find link. Have a great day.

Chillsong 2020-11-13 - 08:23

When it comes to squats, should i do regular squats or barbell lunges as well? Doing only regular squats will it help me as a runner or doing all kind of variations is necessary?

Mem 2020-11-13 - 18:24

I love this exercise, I start with bar leg raises, then this workout the finish with 50 pushups, awsome results

Dougami 2020-11-14 - 00:00

This girl is probably doing the very best of what she knows but she is surely not familiar with crossfit.

Alsath 2020-11-14 - 19:05

are there any other exercises i could do w this? im try to get my abs defined again, and get rid of the excess fat of my back n stuff (quartine really messed me up lol) thank u!

Toll 2020-11-15 - 10:38

Good primer. Excellent form. If you are not ready for a bar yet try it with a broomstick until you get the form down.

Alsanara 2020-11-15 - 17:30

DID IT! And will do it again! plus doing this in quartine…anybody else eating more now than before? lol

Sternwind 2020-11-16 - 04:15

30s squatting quick feet
15 push-ups
20 sit-ups
20 walking lunges
50 jumping jacks

Repeat for 3 rounds

Buzius 2020-11-16 - 14:33

Seriously, thank you for this and not making it so difficult that I want to keep scrolling.

Rainfist 2020-11-17 - 07:53

Captain please can I know how many calories I will lose in 10m cuz I think I want make it 2 minutes not 40 seconds please answer to me and tq u for this video keep it high ��

Adriegamand 2020-11-17 - 14:48

Anybody else notice how messed up he showed the push jerk. She didn’t much better. Buy if you do it the way he said yo, your gonna bust your elbows, maybe shoulders too

Ishnlace 2020-11-18 - 08:40

I love your shirt. Do you have any ideas for cross training for beginning runners that developed shin splints?

Zulkira 2020-11-18 - 12:23

Why is it always a guy as the trainer and a female (half naked) doing the exercises? I’m not even going to finish watching this. I’m so over it.

Kalrajas 2020-11-19 - 06:24

Those knees are giving out so bad for those front squats 1:10

Dianaswyn 2020-11-19 - 18:11

This is a mindless modern sports fad. Awful technique and dangerously foolish exercises for people who are not trained nor prepared to perform them. If you want a host of physical problems down the road, go ahead and do this.

Bonrad 2020-11-19 - 19:38

i really hope that she is a beginner, please watch her knees, looks not very good for a video, why dont the man do the exercise.

Rexblade 2020-11-20 - 05:11

Ok I just need the money now to buy one I have som money should be able to buy one next week from my parents
Btw I’m 14 weight 261
I hope I can change for the better
Anyway I’ll come back each 2 or more months for results

Mirann 2020-11-20 - 10:34

Do this 2-3 x a week. Love how I feel afterwards. After I do this I do my leg and butt workout.

Nagis 2020-11-21 - 07:53

I do a bootcamp at Reebok Fithub on weekends and there’s a video ad they play on a loop in the store that features a very familiar runner: NATE!!!!

Iandar 2020-11-22 - 03:38

Switched up for a week. Back at this one. Feels like I just started today…..OMG

Jobandis 2020-11-22 - 08:17

How many time a week do you recommend to a 14 years old girl that want to lose 10kg?

Kadora 2020-11-23 - 01:23

Thanks for the inspiration..
The start of my CrossFit journey!
Wish me luck.
Stay safe ❤️��

Kagakinos 2020-11-23 - 08:06

does anyone know approximately how many miles this is? thanks:)

Morlulv 2020-11-23 - 16:01

I just made it through this entire workout my first time. wasn’t sure if I could but the motivational speeches really kept me going!

Fearlesshammer 2020-11-23 - 22:14

Heyy thank you soo muchh…i wad searching fir something like this and i really completed the whole and when i doing doing the last round i decided im gonna appreciate fr putting thi video bc this really helped thank you once again��

Kazralar 2020-11-24 - 08:31

Ok guys I’m 470 pound’s if I get 20 likes I’m buying this machine to start ASAP my trucking Job got me huge ��️

Nekasa 2020-11-24 - 15:20

That’s it. That’s all we get. Really. Squats and push ups. Wow.

Mell 2020-11-25 - 22:33

It’s timer. Did not do any resistance but stuck with time intervals. 1.95 miles and the sweat is rolling off of me!

Whiteshaper 2020-11-26 - 07:24

Will you be reviewing the metcon sport shoe? Interested how it rates performance wise

Tasida 2020-11-26 - 12:17

Just started,2 days done, waiting for my progress.great exercise guys

Tekora 2020-11-27 - 09:23

Just got an eliptical for my home and I can’t wait to do this workout tonight

Mikagrel 2020-11-27 - 14:04

Seems the front rack is not for new people … the front squat can be done differently than using the frontt rack shown.

Pelhala 2020-11-27 - 20:44

It’s time to do 30 days challenge with this exercises!!
I can’t wait to see results

Meztirr 2020-11-28 - 01:35

Surprised that he didn’t mention the awesome new Reebok float ride

Thetann 2020-11-29 - 00:43

Those knees caving in at the bottom of the squat. No bueno!!!!!!!

Shaktikinos 2020-11-29 - 07:09

This is a great workout, feel crappy after first two but you kind of grow into it! And when it’s done you feel you have done an hour but it’s only 20 mins big thumbs up I’ve lost half a stone in a month 3 sometimes 4 times a week! Who needs a gym ��

Grokazahn 2020-11-30 - 04:53

If I do this everyday (I’m fairly slim) accompanied with the right diet, what could results look like after a month? Also, what type of diet would you recommend. I want to build some muscle.

Turan 2020-11-30 - 15:32

How heavy should the bar and the ball be for a 55 yr old woman in decent shape?

Akinojinn 2020-11-30 - 23:12

I have a question I have been running for 6 weeks now. I started off doing 10 minutes my first day and I have added a minute each day so I slowly build up my endurance now I can do 30 Minutes now. My question is Is that I have to hold off on doing stamina training like the tempo runs the interval training and all that since its the winter time. So If I spend until the spring training my endurance will It be too late to do stamina training. Also In the winter time I might run 6 days a week instead of 5 days because I would like to implement some cross training as that Can help me out. Awsome Channel I enjoy your tips on running.

Aunis 2020-12-01 - 08:31

I’m trying to get into crossfit. I like these workouts. I will try these, thanks!

Nigore 2020-12-01 - 18:51

So cross fit is my normal WO just with high reps and a faster pace? Funny!

Aurikus 2020-12-02 - 06:58

Her squat had very good range, just needs to correct form to stop butt winking.

Molas 2020-12-02 - 09:47

So simple, so effective, so little time involved, it’s all wrapped in a perfect video!! ��

Galune 2020-12-02 - 21:28

Is racket ball good? I love racket ball, i was thinking of incorporating it to my workout

Thetagra 2020-12-03 - 21:31

typically my cross training is 1hr of 10min exercise bike followed 10min of walking up 12% incline at a speed that works calfs hard (but not strains them) plus I’ll do 33 squats (tot = 100) between each set (10min bike + 10min walk = 1 set for me) which I don’t include in the hour. Not sure if its best training… but works for me!:) Never really been able to incorporate lots of easy runs into my daily training… if i do that then I cannot do the hard days…. too sore and eventually I’d get injury. I do this for 2 days… then its back to grind-stone… either intervals of 5mins (5 min rest between) running at a speed i can only maintain for 15 mins… then speed I can run my quickest mile for 2mins with 5 min rest (that’s next session) for 1hr…. then max speed I can run 1hr for 1hr (that’s hardest day)…. then repeat with these easy cross training days in the mid of these sessions as rest days. It may sound slow because most of these are set so you can do more… but these are repeats and have to be maintained at that speed for 6 or so reps… so no good running quickest mile pace for a mile or bumping up the speed to try take adv of the shorter time, then expecting to do it again 5 mins later etc. But I guess I’m really training myself to be mid distance runner.

Maybe I will do some alternate weeks of pure daily slow running v high mileage.

Mikataxe 2020-12-04 - 01:08

Sir, would these kinds of excercise help to achieve lean muscular body like you or ultimately dumbbells & benches are required…

Fenos 2020-12-04 - 17:25

good clear video, thanks for posting. The number of squats alone will make you super sore for a
week. 😉

Hugiswyn 2020-12-05 - 03:03

Screw exercise, I’m just gonna sit on my fat ass or pasty fragile ass and criticize people that are actually trying and staying active it’s more fun and I don’t sweat.

NOT.

Gholbikus 2020-12-05 - 18:10

Wow, amazing video. Just do the exercise is not enough. To
get the proper results, it is quite essential to do it in a proper manner. And
the video provide wonderful guidance in this regard.

Centrius 2020-12-06 - 08:41

Injury city exercises. Any updates on this poor girl? Her next modeling job is more than likely on a physical therapist YouTube channel. ��

Doomray 2020-12-06 - 14:22

Everybody on internet are fucking negative… it’s crazy.

Thumbs up for this girl!! Maybe not perfect but shes not in the couch everyday

Niriel 2020-12-06 - 22:14

I bought an elliptical bike 3 or 4 months ago and never used it until this day, i have to do some changes because of low insulin level and hypothyroidism, i changed my eating habbit 1 months ago but i didnt know how to exercise with my bike, this is the first time i use it and i even exercise, thank you for helping us to start, i hope i can continue ❤️

Dorithris 2020-12-07 - 07:31

can u do stretching video? coz im having hard time working out with crappy stretching

Jonn 2020-12-08 - 02:00

Every time I play one of their video I think it’s a jewelry infomercial.

Nilallador 2020-12-08 - 08:40

I have been doig this awesome workout for a couple of weeks and love it! Love the energy and my bursts of Tony Robbins and the like…well done. AND THEN I noticed this was created by a fellow brother, and Chiropractor!!! How spectacular is that! I wondered how abundance found it’s way into workouts…:) thanks

Shaktizuru 2020-12-09 - 04:31

I thought the word Cross fit means to do a variety of different exercise not just body weights and mechanical weights.
If a person isn’t doing any aerobics, they will have a very low heart and lungs capacity of endurance.

Malar 2020-12-09 - 06:30

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Kirisar 2020-12-09 - 16:57

Hello I’m from Brazil. I started this workout this week, and I really enjoyed it! Saving in this quarantine!! Hugs.. hahaha

Baswyn 2020-12-10 - 09:35

1Air squats
2Front squats
3Shoulder press
4Push jerk
5Dead lift
6Sumo dead lift high pull
7Medicine ball clean

Lightconjuror 2020-12-10 - 22:48

I think she farted somewhere in the video. She was squatting too

Ghonin 2020-12-11 - 07:47

I can’t believe that 233 people had nothing to do with their time ��‍♂️

Nila 2020-12-11 - 23:24

yayyy! this workout kicked my booty but i finished it! i’m gonna try to do this more often! thanks for the awesome sweat sesh!!!! ��

Fekazahn 2020-12-12 - 06:55

I did this today. it beat my ass. I’m going to do it twice a week.

Faegis 2020-12-12 - 16:33

CrossFit does care about form, they care about quantity. Going over 90 degrees for a squat fucks up your knees

Zulkilkis 2020-12-13 - 01:59

I did this workout twice and I feel like the strongest Man on earth
Great video bro ♥️

Nalmesius 2020-12-13 - 11:47

hey one question is here
hi
iam nilesh, 1used to run 3 days fallowed by 1 off day(monday and friday off)
in 3 consecutive day i do run flat road, hills, mix alternatively
can u suggest when to do cross traning excercises, suggest more accordingly
or mail me on [email protected] gmail.com, i m registered with appp since 2013

Docage 2020-12-14 - 01:59

After what I think this is my 4th time trying this workout I was finally able to get to the whole thing. I absolutely loved how encouraging you were and it was so amazing to be able to let go of all my problems during the last round. Thank you!

Darkbrand 2020-12-14 - 13:50

He could have said something about those reebok shoes tho ��

Drelazel 2020-12-14 - 22:30

HOw can i modify this workout? I dont have bars I do have dumbells, sandbag packs, steps, and medicine balls.

Goltinos 2020-12-15 - 11:24

I don’t sweat nearly as much as I do on the treadmill but I’m way more tired after doing the elliptical. Do you have have any tips to sweat more

Burinin 2020-12-16 - 01:26

Which type of shoes Will you suggest for this type of workout please Tell. Because I m a beginner

Kahn 2020-12-16 - 08:54

Oh my goodness!!!! This was my first time doing this workout and it is insane!!!

Megis 2020-12-17 - 00:13

WOW!!! Thank you! I wouldn’t mind just music and not the quotes. I felt like I slowed down to listen lol ��

Kalkree 2020-12-17 - 07:45

My gym teacher made me do this during quarantine and like the rest of you.

Chillraven 2020-12-17 - 23:49

LOVE this workout. Your words are inspiring too when I feel like giving up. Hoping to drop 35-50 pounds over the course of the next few months and I know I can do it with this workout & sticking to 1400 calories per day. ��

Aridwyn 2020-12-18 - 09:44

Good idea but is there no one in the gym who could have done those movements properly for you?

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