Do This Everyday To Lose Weight | 2 Weeks Shred Challenge

Summary

This 13-minute full-body workout is designed for daily use or as part of a free two-week shredding program. It includes three sets of seven exercises with varying rest periods, offering low-impact alternatives for safety. Exercises like crossbody mountain climbers, burpees, high knees, and spider-man planks target different muscle groups, promoting a quick and effective fitness routine. Engage with the community by sharing progress or creating videos, and don't forget to like, subscribe, and turn on notifications for more.

Takeaways

• 🏋️‍♀️ The workout is designed to be quick, at only 13 minutes, and targets the whole body.
• 🔁 It can be done daily as a standalone routine or as part of a free two-week shredding program.
• 📢 The program is free, and viewers are encouraged to like, subscribe, and turn on notifications for updates.
• 🗣️ Participants are invited to share their progress in the comments, use a specific hashtag on Instagram, or create a YouTube video.
• 🔁 The workout consists of three sets with seven exercises each, with varying rest periods between exercises.
• 🔄 Exercises include Crossbody Mountain Climbers, Burpees, High Knees, In-and-Out Squats, and more, with modifications for low impact.
• 💪 Emphasis is placed on core engagement and proper form throughout the exercises.
• 🕒 There are specific rest periods between exercises and sets, with options for extended breaks if needed.
• 🌟 The workout includes a mix of cardio, strength, and core exercises to provide a well-rounded routine.
• 👋 The instructor encourages community support and interaction, fostering a sense of togetherness among participants.
• 👍 The video ends with a call to action for viewers to like, subscribe, and engage with future content.

Q & A

What is the duration of the workout mentioned in the video?

The workout mentioned in the video is 13 minutes long.

Can this workout be done daily?

Yes, this workout can be done every day if you're looking for a quick and effective routine.

What program is the workout a part of?

The workout is part of the free two-week shredding program offered by the video creator.

What does the video creator encourage viewers to do before starting the workout?

The video creator encourages viewers to like the video, subscribe to the channel, and turn on notifications.

What should viewers do if they want to join the workout challenge?

Viewers are encouraged to leave a comment with their progress, use the creator's hashtag on Instagram, or create a YouTube video.

What is the first exercise in the workout, and what is the key focus during this exercise?

The first exercise is Crossbody Mountain Climbers, and the key focus is to bring the knee as close to the opposite elbow as possible while keeping the core engaged.

What modifications are suggested for viewers who prefer a low-impact version of the exercises?

For low-impact versions, viewers can perform the exercises without jumps, move at a slower pace, or choose simpler alternatives like knee push-ups or regular lunges.

How long is the rest period between exercises and sets?

There is a 5 to 10-second rest between exercises and a 15-second rest between sets. Viewers can take up to a minute break if needed.

What is the final exercise in the workout, and what advice does the creator give for it?

The final exercise is high knees. The creator advises going all out for the last exercise, with a low-impact option of doing it without the jump.

What does the video creator suggest viewers do after completing the workout?

After completing the workout, the creator suggests viewers can do this workout every morning or whenever it suits them and reminds them to like the video, subscribe, and turn on notifications.

Outlines

00:00

💪 Intense 13-Minute Full-Body Workout Routine

This paragraph introduces a quick and efficient 13-minute full-body workout suitable for daily practice or as part of a two-week shredding program. It encourages viewers to engage with the content by liking, subscribing, and turning on notifications. The workout consists of three sets with seven exercises each, including Crossbody Mountain Climbers, burpees, high knees, in-and-out squats, push-up with mountain climbers, skater jumps, and Spider-Man plank. The routine offers modifications for low-impact versions and emphasizes safety and proper form.

05:03

🏋️‍♂️ Second Set of High-Intensity Exercises

The second paragraph outlines the exercises for the second set of the workout, starting with the corkscrew, which is a new movement that may be challenging initially. It proceeds with plank jacks for core engagement, reverse lunges, and jumping lunges with a focus on safety to prevent ankle injuries. The set continues with the up-and-down plank for upper-body and abs, triceps toe touch for arm and core strength, and concludes with burpees to maintain the workout's intensity. Breaks are suggested, and modifications for low-impact versions are provided.

10:18

🌟 Final Set and Cool Down with Varied Exercises

The final paragraph details the last set of exercises, beginning with planks with bunny hops for an increase in difficulty, offering a low-impact alternative. It includes jumping jacks, lateral lunges, curtsy lunges for targeting the thighs, and the Heisman exercise combining high knees with lateral jumps, with a low-impact step alternative. The workout ends with bicycle crunches for the abs and high knees as the final push, again with a no-jump option for low impact. The paragraph wraps up by encouraging viewers to complete the workout and reminding them to like, subscribe, and stay tuned for more content.

Keywords

💡Workout

A workout refers to a single exercise session or a routine designed to improve physical fitness and health. In the context of this video, the workout is a 13-minute full-body exercise routine that can be done daily for quick fitness results. The script mentions various exercises within the workout, emphasizing its efficiency and accessibility.

💡Routine

A routine in the context of fitness is a sequence of exercises performed regularly to achieve specific health or fitness goals. The video script describes the workout as a 'quick and effective routine,' suggesting that it is a structured program that viewers can incorporate into their daily lives for consistent results.

💡Shredding Program

A shredding program typically involves a series of intense workouts and dietary changes aimed at reducing body fat while preserving or building muscle mass. The script mentions a 'free two weeks shredding program,' indicating that the workout is part of a larger plan designed to help viewers get leaner and more toned.

💡Engaged Core

An engaged core refers to the conscious activation of the abdominal muscles during exercise to provide stability and support to the spine. The script repeatedly instructs viewers to 'keep your core engaged,' highlighting the importance of core strength in performing the exercises effectively and safely.

💡Burpees

Burpees are a full-body strength training exercise that combines a squat, a push-up, and a jump. The script mentions 'burpees' as one of the exercises, offering a variation with or without a push-up, to accommodate different fitness levels and preferences.

💡High Knees

High knees is an exercise that involves quickly lifting the knees to hip level in an alternating manner, often used for cardiovascular training. In the script, 'high knees' is described as an exercise to be performed 'fast and controlled,' emphasizing the intensity and control required.

💡Low Impact

Low impact refers to exercises that are gentler on the joints and require less strain, often modified to reduce the risk of injury. The script provides 'low impact' alternatives for several exercises, such as performing high knees or in-and-out squats without the jump, catering to viewers with different physical abilities or preferences.

💡Planks

Planks are a static core-strengthening exercise where the body is held in a straight line, balancing on the forearms and toes. The script mentions 'planks' in the context of the 'up-and-down plank' and 'plank with bunny hops,' indicating the versatility of plank exercises and their importance in building core strength.

💡Bicycle Crunch

A bicycle crunch is an abdominal exercise that involves alternating the knee towards the opposite elbow while in a crunch position. The script describes this exercise as a way to 'work those abs,' demonstrating its effectiveness in targeting the abdominal muscles.

💡Heisman

The Heisman is an exercise that combines a high knee with a lateral jump, named after the Heisman Trophy pose. The script introduces the 'Heisman' as a dynamic exercise to increase heart rate and engage the core, with a low-impact option provided for those who may not be able to perform the jump.

💡Jump Jacks

Jump jacks are a cardiovascular exercise that involves jumping to a position with the legs spread wide and the arms raised above the head, then returning to a standing position. The script includes 'jumping jacks' in the final set of exercises, noting a low-impact version without the jump for those who prefer a less intense option.

Highlights

The workout is only 13 minutes long and targets the whole body.

The workout can be done daily for a quick and effective routine.

There is a free two-week shredding program available.

Participants are encouraged to like, subscribe, and turn on notifications.

Users can share their progress by commenting or using the provided hashtag on Instagram.

The workout consists of three sets with seven exercises each.

Exercises include Crossbody Mountain Climbers to engage the core.

Burpees are included with options for low-impact variations.

High knees exercise with controlled movements and breathing reminders.

In-and-out squats to engage glutes and core with low-impact alternatives.

Push-up with mountain climbers for a full-body workout.

Skater jump to increase heart rate with safety precautions.

Spider-Man plank for abs with encouragement to keep going.

Corkscrew exercise as a challenging move with low-impact options.

Plank jacks for core strength with proper form instructions.

Reverse lunge and jumping lunges for leg strength with safety tips.

Up-and-down plank for upper-body and abs with motivational remarks.

Triceps toe touch to engage the core and arms.

Final set includes planks with bunny hops for increased difficulty.

Jumping jacks and lateral lunges for a mix of cardio and leg exercises.

Heisman exercise combining high knees with lateral jumps.

Bicycle crunch to target abs with breathing reminders.

High knee as the final exercise with encouragement for full effort.

The workout ends with a reminder to like, subscribe, and turn on notifications for more content.

Transcripts

Hey everyone! Today's workout is only 13 minutes and it's gonna work your whole body.

You can do this workout everyday if you're looking for a quick and effective routine,

or you can do this as part of my free two weeks shredding program, which you can find over here.

Now this program is all free, so don't forget to smash that like button,

subscribe, and also turn on the notifications.

And if you want to join in on this challenge, don't forget to leave a comment with your progress,

or use my hashtag on Instagram, or even create a YouTube video like these girls,

so that we can be there for one another, and let's get started.

Alright, we have three sets with seven exercises each, five to ten seconds rest and 15 seconds rest in between sets.

Let's kick things off with Crossbody Mountain Climbers.

Bring your knee as close to the opposite elbow as possible and keep your core engaged.

To keep your core engaged, remember to breathe, glutes engaged and make sure your core is tight.

We've got a quick five seconds break and then we've got burpees next.

You can do regular burpees or add a push-up if you want to.

Make sure you do it safe and not on a slippery mat.

So for low impact, just take it nice and slow.

We'll have a 10 seconds break, and next is high knees.

Make sure your core is engaged and bring your knees up to your hips level.

Do it fast and controlled and remember to breathe.

For low impact, just bring your knees up without the jump.

Next we have in-and-out squats.

Squat down low while engaging your glutes and core, and jump back in and repeat.

Make sure your glutes engage and your back is neutral.

For low-impact, you can do the squats without the jump.

Alright, we have push-up with mountain climber next.

Start with the push-up and do two rounds of mountain climbers and repeat.

If you can't do a push-up, you can go for just mountain climbers or just knee push-ups.

Whichever that you like better.

Skater jump is next. This is a really great exercise to keep your heart rate up.

Make sure you take a big jump, but be safe guys, that's really important.

For low impact, you can do it without the jump.

The last exercise for set one is Spider-Man plank.

This is a great exercise to work the abs, so keep going guys, you can do this!

And that's the end of set one.

We've got 15 seconds break, or you can take up to a minute break if you want to,

and we're gonna kick off the second set with corkscrew.

Start by bringing one leg across and touch your shin or your knee with your opposite hand.

Start slow if you are new to this, because it could be quite tricky at first. But it'll get easier after the first round.

For low impact, just bring the knee across in a high plank position.

Next we have plank jacks.

This is super great for your core.

Make sure your butt is not poking up or drooping down.

And for low impact, you can do it without the jump.

Next we have reverse lunge to work those legs.

Make sure you engage your core and your front knee does not pass your front toes.

And next, we are gonna bring it up a notch with jumping lunges.

Make sure you land softly and be safe, don't injure your ankles.

So if you can't do the jump, just keep going with forward or reverse lunge.

Up-and-down plank is next.

This is another really great exercise for the upper-body, and for the abs.

Keep going guys, we are almost done with set two!

Next, we have triceps toe touch.

Touch your toe with your opposite hand. Make sure you keep your core tight as well.

The last exercise for the second set is burpees. Keep going guys we're almost there!

And that's the end of the second set!

We've got 15 seconds break, or you can take up to a minute break if you want to,

and we'll kick off the final set with some planks with bunny hops.

Jump both feet to the left and then to the right.

This is getting more difficult now, but you can do it!

And for low impact, just bring one leg to one side at a time.

Now we have jumping jacks. Do it fast and controlled.

And for low-impact, you can just do it without the jump.

Next we have lateral lunge followed by curtsy lunge.

Sit your hips back as you do the lateral lunge,

then bring your legs behind you and do a curtsy lunge.

This is a really great exercise for your inner and outer thighs.

Let's do the same on the other side. Let's do this! We're almost there!

Next we have Heisman.

This is kind of like a high knee with a lateral jump.

So jump to the left, then bring your opposite knee up, then repeat on the other side.

For low-impact, you can take a step to the left or the right instead.

We have bicycle crunch next to work those abs.

Bring your knee in, touching the opposite elbow and squeeze your abs.

Make sure you remember to breathe and we're almost done with the exercise guys.

Just one more left to go!

And the final exercise is high knee. Go all out for the last exercise!

You can do this! And for low-impact, you can just do it without the jump.

That's the workout guys, I hope you have enjoyed it!

Feel free to do this workout every morning or whenever it suits.

Don't forget to smash that like button, subscribe, and turn on notifications,

and I'll see you in the next video. Bye!