PE With Joe | Saturday 27th June

I'm going to location 301. Good morning everyone and welcome back to PE, where today's training is upstairs in the living room and now I'm in the kitchen. Blue background. I thought who likes something different, so I have the light setting. I have the timer running for a four-minute warm-up. Today I'm going to do a 30 minute workout, we'll do 15 minutes, then we'll rest for a minute and then on to our second parka, so it'll be two halves and We're doing cardio ab cardio ab the whole time, so there's no five finisher minutes when we do abdominal exercises throughout the workout, so thank you for joining me today, we have a great workout, let's get warmed up and sweaty.

I'm going to feel fantastic at the end, so the first exercise we're going to do a walk with our hands and feet on the ground, hands on the ground, we're going to walk like this and I'm going to turn from left to right and then lift back up each time, so we'll do a really nice warm up rotation. I'm going to start the workout, which will be one more of those 35 seconds work, 25 seconds rest, so with hands extended, rotate. perfect from that position let's put our foot to fill those hips we have the doors open you might hear the planes flying over the change inside so stretch those legs open your hips get nice and warm today are 30 minutes of elimination and we're doing the apps all the way through, I say, give me a cardio workout, a cat cardio workout, ABS exercise on the side, one hand on the side, touching your toes from left to right, do some good rotations, bright neck, someone in big circles with you, yeah, let me.

I show you nice big arms circle back and then forward, open those shoulders. Great, right now we're going to do a little squat, so squat down nice and low like this and just sit up, move your elbows, move your knees, open your hips. We have two minutes at 20 o'clock, but there's no thank you there because Nikki is out, we're doing thank you's on Monday and Wednesday, so if you get back on the phone, make sure you do want your thank you. you click on a comment and we will try to make as many as we can on Monday morning and Wednesday morning.

I connect. I'm going to do the right leg back, the left leg forward, just stretch up and then sit on the hamstring to stretch forward stretch and sit so it's not so hot today it was very hot there's a little bit cooler It's nice and cool down here so I'm in both back this is a basement level so it's a little cooler down here right at the end a stretch there, well the other leg, same thing, left leg, right leg, stretch Moving forward, go down to the clean sets, it will be 35 seconds of work, 25 seconds of reps.

I'm going to go up to 15 minutes, so 15 movements in 15. It's perfect now we can stand up, we just do a few slow squats and just turn our feet out, we just go down slowly and get up for this whole time, so really open those hips, get your knees out, get nice and warm before. we go into my first exercise Brinn go down slowly get up high sit up and stand ready bring one more rep the last one okay, next notice no kicks it's heel kicks, this to the butt, the next one, right on the spot, raise the knee and open your eyes. hips, so are you ready for exercise number one?

We're going to start by running sets with 35 seconds of work, 25 seconds of reps and we're going to do a cardio workout right into an ABS workout so all the way. We're going to do cardio and abs for 15 minutes okay so let's start again , let's actually go with the pair you put out today Saturday morning. Many people are still better off in the world to come. We start in five seconds of running in place here. we go nice and fast 35 seconds of effort we run in place good people kneel up pump your arms then we will go down to the ground for our first ABS exercise well, what do you think of the new bottom?

Do you like it? obviously there is no difference, but what do you think of this? you like it you prefer memory up let me know in the comments at 15 seconds eight a great start now we're going to go down to the mat for our first and proper exercise, let's say on the floor, if you're under the mat of the robot's stomach, we'll start by doing One leg bicycle crunches so one foot stays on the ground, squeeze and squeeze, oh yeah I'm so down it's weird. I haven't heard the statements that are so long and they flew away now, this is like every 2 or 3 minutes, my elbow cracks and twists, good job, come on, we're really going to focus on hitting these ABS throughout this entire workout.

Okay, so stand on the mat, we're going to go to a mountain. Climbers stay on the mat on a mountain. Come right up to that on the floor for 35 seconds and then we're going to do our next ABS exercise, so kick off. I remember the maximum efforts. 35 125 recreation time, push yourself all the way until we hear Bell, a hunch and an effort, then you know you're training hard, come on, it's an easy test, knees to chest, come Saturday morning. I have no idea around here that we're going to participate, but If you're here, thanks for joining me, come on, Lisa Jess, how far do you mean?

There may be a greater speed, faster, faster, mountain climbers, the last time you stepped on the clock, you accelerated and without good work, great effort, but now on our backs, the next one. ABS exercise, we're going to do legs up to 90 degrees, keep your hands bent behind your head and then twist and do crunches and touch your fingertips, so start in five seconds, Sammy, and work your ABS legs up, so thank you. tips the next exercise we will do will be standing doing squats, so we will do this and then the squats, let's go. I will feel amazing after this work, you will feel fantastic, you will feel full of energy. ready for the weekend, we'll be back in 25 seconds, rest, two options, you can do squats or you can do squat jumps.

I'll just do normal exchanges and go down and up, if you want to make it harder you can do the jumps. but I filmed a lot of workouts this week, so I'm going to give my legs a little bit of a break so teams squat, let's sit down and stand up nice and tall, you can go fast or slow, you can control them, you can. go much faster, write, choose your pace, keep going, keeping your back straight and drive through your heels, your weight on your heels, not your toes, and stand up straight every time, good job, We have another 15 seconds of good effort, right? inhale, exhale, last couple of reps, good squats, come on, three, two, one and relax, then we go down the back, squeeze back, we're doing one with five minutes in ten minutes to go, then we have a break for one minute and then we go for the second. round, okay, so hands at your side, another ABS exercise, we rush, country cures hit the ground and then drive those knees towards your chest, reaching for your hips, oh, I sleep warming up here now, so heels They hit the ground and then we move back forward trying to take your hips. off the ground, that's where the effort is, it's not really at that lower level, higher, a little bit when you're there, that's when you feel like they have to work well, relax, we get another lie, body exercise, good constant control, reverse lunges if you want.

Make them harder, you can do the lunge jump, yeah, so back lunge or lunge jumps, nice, straight, back, big step back, feet together and repeat, do a fantastic forehand, keep going, come on, Come on, 35 seconds, kind of rest, the day after I didn't exercise yesterday. It wasn't a good day on my bike, so I recovered a little. I filmed it, so they cut me. I've been non-stop for 14 weeks. I hadn't stopped, so a little rest day is good, keep going, good shot. step back, step back, so on Monday, our fifteenth week of nobility, oh well, a big step, remember you want to keep your back straight, bend your knees and step back again, so what will we do now with our feet on the floor, when do we get up a little like this? and then with a movement from left to right, you are trying to turn, you are using your beep, it will push you towards the heels of your feet, you know, with your shoulders off the ground, look up, also, tense your neck a little bit with the ratchet, it's enough.

I'll take your neck another one and then you'll keep coming out for ten seconds keep breathing, don't hold your breath oh, that's hard, okay, next exercise we'll do the bird piece, if you want to go to the floor Chester, you can do it or if you want to do it. a little easier, you can just jump there and get up. I'm going to do Chester sauce on your right chest to the floor, push up and John, so whatever works for you 35 seconds, we're going to do burpees, as many as you can show the club. do a little jump off the toilet and I should get up for a few seconds, just 10 seconds and relax, good job, oh that's a hard moment to do, it's a plank, so do a plank with your elbows for 35 seconds, even from knees like this or off the ground, keep it that strong.

Core now okay, stay back, glutes nice and straight, squeeze your butt and tighten your abs, boy stuff up, hold it 30 seconds, stay down, stay down, we're going to do pushups, so again, another core ex that It's going to be solved. pushing with your upper body, even full push-ups like this, down and up, or do you do it from your knees, push up, do it, watch the target, maybe you can remember important techniques, so don't do it to do backward dips. If you're not going deep, get in some cover, you'll start with your knees if you have to take the slow ones at 1 and up, down, up, down, up, down, tighten those ABS, keep a good pace, keep pushing until you hear that Bell we have, we have four more exercises and then we have our one minute break, so again another half exercise in Brown, we're going to lift the legs and then you do both at the same time if that's too hard and your back stops, maybe you want to get that out by pushing down and you can do one leg at a time, let's just have your single leg lift one at a time or if you feel like bending and basically letting your little one go as far as they can.

What's wrong with your arched back? Use your abs to pull them back and repeat. Oh, amazing, come on, keep it up, it just hurts your lower back. Do one leg and don't go slow. Think about your applications working. We'll be fine here, next exercise. We're going to run in place and throw straight punches so high energy cardio now let's keep working we start a hand ten seconds okay so run and punch as fast as you can for thirty five seconds ready let's go , there is no way to start the weekend. Feel amazing after this, come on, keep pushing, calm down the parties and a fox.

You have a second. Wow. Hey, here we go, the next exercise. Well, so pretty and simple. Legs a little wider. Classic about this, it will arise. I am an activist if there is a lot. before dropping the intro, usually and dropping, oh, better than the rest, bring two more moves and sorry, one more exercise, the last one, are you ready Fred, let's make it hard, we'll do five star jumps, five jumps in squats, five star dogs and then. fine squat jumps or squats yes and five by five this is our last exercise then we rest one minute five starts five squat jumps one two three four five and five jumps one two three four five we repeat one two three four five let's go the last one two three four five five star time - one two three four what do I want to do oh well I'm free but we've done half the half the exercise half the workout one minute rest and then we'll move on to our second round which again is movement thirty-five twenty-five and we're going to do 15 movements until the end 15 doing the same thing, the cardiovascular apps called everyone, so a little more recovery, we'll come back down to earth on the floor doing what it looks like.

We're going to start with this and we're going to walk in and out like a mountain climber in slow motion, starting in 15 seconds, so in high plank position, walk your feet in and out and take your time, tighten your abs , upper body strength and climber. we start in three, two, one, we go in and out in our first calm, stay with me for the last 15 minutes now it's the second half, you know how good you're going to feel when you finish this workout, you know? how full the field is how much more energy you're going to have so don't give up don't turn it off because it's hard stay with me this is a challenge come on push it for five seconds andrelax, okay? now we are going to go to the floor again on our back we are going to do a one leg bicycle pranchi, sorry Mr.

SS Bowflex, off the floor on this one, so with the legs up, you would like in a tense position, that and then what do we do. From there, if we kick the elbow to the knee, nice and slow, three four two thingy, it's slow, I'm linking those muscles, I work throughout the movement, okay, today, 15 seconds, stay with me, that's a quota difficult, okay, the next exercise we put ourselves in our hands. what we're going to do from here now is we're going to go to y1, so go, so why would the feet narrow, so narrow, wide, narrow, the items that you can hold in your hands, oh, that's hard, look good, elbows for a plank, except this time we're going to bring our knees to the chest, so plank with elbows, I have a little an exercise to work our hamstrings. hamstrings and glutes, it's called a glute bridge, so what we do is we just put our feet on the ground and lift our hips thinking about squeezing your hands using your glutes as you drive your hips from I'm here to push up, yeah, it's good. that's my side, push up really lift your hips off the floor, feet on the floor and push, fill this back there, your legs and your butt.

Drive a good job, lift the last few seconds, next exercise or leg grunts, we'll start from here. one and two all the way for 35 seconds, come on, let's turn the power down, we gotta turn it up seven down, the music we got ourselves, we gotta turn it up, push it now, so okay. that comes up and we ride it all the way to the end no one is missing today is called everything is integrated into almost any work that in total for the wooded wind of Saturday morning one more oh man, what a good job we are going to do a leg exercise now so I'm going to start by putting half of the mat, we'll squat down and then we'll squat from right to left, so we do three stops in the middle, you go right, then middle, then left, yeah. and now we want to start a narrow squat right in the middle, so go down, step to the right, center squat, left squat and repeaters, do one on the sensor, I'm one on each side, breathe, come on, step in the middle, steps to the left. we are going to do whatever happens and the legs back nice and straight five seconds on the clock down we are going to do ABS exercise, so now we are going to do the plank from top to bottom so that, from the knees, you go down here , down, up, really strengthen that core, strengthen your Abs all the way Hate, but don't move your hips too much, keep them square to the floor and squeeze your glutes, tighten your abs so you're not looking left or right. right to stabilize yourself, come on, continue, stay with me, start ringing that bell, come on, continue, focus, push your upper body strength and abs, oh, I'm relaxed, okay, next exercise we'll calm down, okay, touch the ground on the sides of our feet and then jump up, so down, imagine every time. your fingertips touch the ground when you take a big jump, ready, let's touch the ground, jump every time your fingertips touch the ground and go as high as you can. explosive power now go up, jump, jump, good job, maybe they'll be nice. ten seconds up oh that's quite one more jump right on our backs again we have six more moves so the next day we're going to go up to the gunner strategy we'll try to touch our toes directly touch those toes with our shin oh it's hard tired now let's continue reading don No, don't hold your breath, inhale, exhale, ten seconds, three, ah, wow, that's difficult, right, friend, so long, we've done 20 minutes, although we've done it well, yes, and then 20 minutes, no, we have five guys, we have done 25 minutes, we have five.

There are a few minutes left to continue. I'm going to do it basically with your hands up, this is behind your head and you're going to try to bring your knee to your elbow. I'm really turning up the crunch, almost using your abs, side to side, you know? but then he comes out and tries to touch your elbows hard, since you can get almost there, the last five movements and we're done for today, the hard training today, now we're going to finish high, you move a little further now, yeah. ten seconds, okay, now we are going to do a side plank, so I took the single side plane with the left, but this time it will remain static with the left side and with the other side we go to the right side, so We remain on the ground with our legs very straight. and lift and hold for 35 seconds here we go, let's lift and hold convert and five straight legs fill this side you have to work and myself dip it put it up let's go outside hold it hold Oh fifteen seconds okay it's ours it's not easy come on , pull it again hard here, okay, strengthen it, come on, wait, okay, so remember that the next time we do it it will be with the right elbow.

Okay, next exercise, this is going to be difficult, we'll start by doing. three cups then one two three and then one two three okay then you can do knee pushups that's three pushups three thrusters let's go 1 2 3 then 1 2 3 repeat 1 2 3 1 2 3 repeat 15 seconds ah ah two more movements, so elbow right, oh, that was hard, a little plank with the right elbow, working on one side, obliques come up, oh, that's hard, so you have one more movement after this, okay, here we go, don't do anything else You have to get up and hold it for 35 seconds, so you ironed. the other one we can do this so my weight is just below my elbow, a lot of shoulder, elbow and if you're willing to go down, I have a push up, it's increased, to keep me up, lean and hold, it's a breath.

I've read, I'm shaking, I'm keeping it three two just for the record, it's harder than any other app exercise, so above the normal plank, okay, next exercise we'll run in place when it says down, we go down to three pushes. -oops so we stack up until I say down we do three push-ups we jump up we run down again three push-ups we run and jump to the last exercise so there's no need to cover one with me when I say down you go down to three push-ups- up down one two three up again keep going down one two three down last set one two three go last five seconds running behind what three two one and relax Wow now the hard work find out why everyone turns this off that was brilliant so sit down anyone I'm going to do some stretch quickly and just give me a huge round of applause.

Hello everyone, wherever you are in the world, give yourselves a huge round of applause. High fives everywhere on Saturday morning at 9:00 AM. m., we are up with the fabric, you know we are. here, to that effect, I would commit to this, so thank you for being here next. I'm going to do a little stretch, just bring that leg over the top, so let me know in the comments if you like the staff they work with if you want. In the new schedule, obviously, I have reduced these days. I want to do Zen on Saturday at 9 a.m. m., but I feel much more content in the data.

I'm not filming with you, so there will be a lot of work. make it to order while the kids go out oh there's Lowe's okay it's so stretchy. I love it, I love doing it live so on Monday and Wednesday Nick you're coming back and we'll be doing the concert live so make sure you give us a comment let us know where in the world you are your name and age we'll try to do as many shout outs as We can on Mondays and Wednesdays well, the next thing we are going to do is very important to stretch after exercising because our muscles contract.

They are short and we need to lengthen them again, so do a big stretch up, inhale, exhale, trying to touch those times and hold them for a few seconds. Great, okay, now we're going to do a hip flexor stretch, so right in front of our leg. here in the hip flexor stretch forward, well done for coming back today Saturday, good lying in bed, you got up, you did it and that's amazing, good compromise, same thing again, so by stretching this hip flexor, notice or push that knee. forward and feel the stretch there and the leg trying to lengthen that amazing work, okay, one more thing is this, the downward dog doing this: lizards, let's walk backwards and then just walk with our heels, feet , push your hands towards the floor, form a downward curve. dog and then those feet out for the cars that have a little bit of a stretch to them, that's actually a good job, well done everyone.

I really hope you enjoyed the new surroundings. What we could do in a slightly different place. I would have been in the garden training my cousins. Thank you. I'm going to have a beautiful day, enjoy your weekend and I'll see you Monday Wednesday and Saturday next week at 9am. m., good luck, much love.