PE With Joe | Saturday 11th July

look forward, look up, arms in front and don't let your knees bend, push them out, wait. The hills load those quads, come and load them, go down, hold it, wait on the hill, don't lean towards the top, even if you don't run to the top, stay back, wait on the hills, hold it, oh, well done, good effort , well done, shake. Take them off, oh, they don't see right, oh, okay, next one, narrow squats, we'll keep our feet narrow, if you can come from there, we'll press one, two, three and up, let's go one, two, three, one, two, three, now repeat one. two three one two three do the little pulses one two three one two three continue one two three one two three last one one two ah oh shake them halfway five down five down five to go oh okay next one jump squat, so land with your feet a little wider just go down and jump they're gone they're gone okay come on so jump land softly jump higher okay okay keep jumping keep going come on come on bend your knees and jump jump jump off the ground can You won't explode, keep jumping, crouch and get up from the ground four three two one ah, ouch, oh, they were very hard.

Okay, next I'm going to do pulsating lunges. We're going back one, two, three, one, two, three, so by pressing back, we land. let's go one two three together one two three together good hand again let's go one two three feet together one two three feet together step let's go big big steps do the pulses feet together one more wow good next jump next part the next one is explosive the fingertips of the fingers hit the ground let's jump one two three walk slowly backwards jump free so walk slowly backwards stay crouched yes three jumps four jumps let's go one two three stay crouched walk backwards and jump one two three stay crouched and stay crouched walk forward back and again one two three pull back stay crouched oh jump jump jump stay crouched ah ah so hard oh all that other burner oh shake 'em next one is a lunge jump come on, finished off more moves on the loud body, I'm fine, come on one, two, three, four, five, ah, six, come on, control slowly, land, oh, oh, ow, 15 seconds, we're almost there, one more after this, wow, oh, please give me strength, relax, okay, last one.

We're going to take a bow at lunch, so you lunge back and cross the body, yeah, you do it out of politeness, so we get off, come on, so we step back and cross the body, big back lunge , lowering those knees, oh well, go ahead, take a step back. last reps, it's okay to finish a squat, jump to the last 10 seconds, let's go big chunks, go higher, get high, get off the floor, stop, five, four, three, two, ah, oh, oh, so no We have done no specific cardiovascular movement except our heart rate. it's very high because they are big muscle groups, hard exercises that were really difficult, I found it quite difficult, very well done, take a breath, we have done the upper body, we have definitely done the lower body now under the abs, 20 seconds later. 10 seconds rest for 10 moves, ah what a great workout, good effort today, all well done, amazing session so far, we have 22,000 live streams that are home to families all over the world and we are doing it together right now on Saturday morning to win. but we're going to spend the minutes, let's dance, yes, when I come out, now people see me, they get very funny, 35 seconds, we'll get on the floor to do the sit-ups, 20 seconds each, 10 seconds. rest, let's strengthen this now, support this core, pull it down, tight, this is our natural type of corset, so we want to improve our posture, deep muscles, okay, here we go, okay, here we go, the last five minutes , come on, stay with me the first one, it's just a crunch, let's do a crunch for 20 seconds, come on, turn 10 up, rest a little, the next one will be a single level, legs straight, crunch from left to right, come on, but we go up, really go up, use the absolute attack session, yeah, come on. let's go five seconds, oh relax, now I'm going to do it on your back, stand up and then let's go side to side, come on, so touch those heels from left to right, come on, the next one goes like this, kick your feet and then that's it difficult ah oh relax oh next blasto crunch oh the abs are already gone touch the elbow oh the next one of these legs up I'm not going to do this lower than this go keep your abs tight oh so tight come on, keep the legs down towards the floor tight tight come on, I'm running out next my legs are toes touches, come on oh there's nothing left there's nothing left oh oh okay plank plank with elbow 20 seconds let's pull it up lift the core press the abs Wait, oh, I feel like today that's really hurting me on the next plank with a hand like this and then take your hands out a little bit, take them out and take them back, make it harder the more you walk them, the harder It becomes keeping your abs tight, how are you?

I'm coming out, oh, the last one on my back, stretch my body and crack, stretch and crunch, full stretch, come on, full stretch and then a big crunch, ah takes my breath away, okay, last stretch, hold on, ah , that was. very hard ah, well done, all well done, let's dance a little to finish, come on, you know, we have to do a silly billy, oh right, the body crushed it, the lower body crushed it, the abs crushed it, Now we have a dance to finish. off at the last minute leave it alone relax as much as possible have fun smile be a fool know the silly feeling you've ever had in your life ready it's below yeah uh I'll be right back I'll be right back It was just the best.

Have an amazing Saturday. See you Monday, Wednesday, Saturday, next week at 9am. m., same time.