Video Transcript
Welcome to Top Fitness Influencer
Your Ultimate Destination for Building Muscle and Power!
Are you ready to take your strength and fitness to the next level?
Subscribe to the Top Fitness Influencer Channel
hey guys it’s your girl lita lewis i’m
here with my buddy reese
and we’re gonna lead a phenomenal
workout powered by self now the workout
involves two circuits the moves are star
jumps
fast feet
high knees power jacks toe touches
walkouts
squats
jumping lunges
and london bridges we’re gonna first
start with a warm-up
so let’s get started you ready reese
all right first move toe touches here we
go
30 seconds a piece here guys
keep it up keep it up
all right halfway through let’s keep on
going
you want to stay low
engage that core
toe to toe
seven seconds left
moving right into skaters so get ready
for it
here we go skaters
keep it up chest up guys keep the core
nice and tight
opposite foot
kicking right back
there you go
we’re halfway through already let’s go
coming up next we got some body squats
to stay with us
in three
two
one here we go body squats
shoulder width apart guys
you want to make sure you squeeze the
glues up top
shoulders back hinging at the hips
yep it looks good guys i’m going to turn
give you a different direction again
hips go back hinging at the hips sit as
deep as you can squeeze the glutes up
top there we go almost done
race is looking good
here we go we’re going to move right
into mountain climbers in three
two
one take to your mat here we go mountain
climbers
keep the core nice and engaged shoulder
should be right over
your hands
this is a really tough one guys sticky
stick with me almost done with our first
round warm-ups
don’t forget to breathe
ten seconds left
here we go in seven
six
five
four
three
two
one finish up we got 15 seconds rest
before we go right into the second round
breathing
how many how are you doing feeling good
i’m gonna have breath myself all right
here we go second round in three seconds
guys starting with a toe touch here we
go
like i say smile guys
when you smile
things get a whole lot easier
life included
breathe through it
you want to find your own pace here guys
it’s just the warm-up
let’s get the blood flowing circulation
going
here we go nine seconds left
and go right into our skaters
looks good
here we go skaters
don’t forget to breathe
and smile
everybody’s looking good come on guys
almost done here
halfway through already
ten seconds
we got squats coming up next five more
here we go now into a squat shoulder
width apart let’s do it again
here we go nice and deep
squeeze glutes up top
we’re gonna slow it down a little
breathe and smile
hips back hips back and nice and deep do
not forget to squeeze the glutes up top
ten seconds left
almost done guys by a second we enter
our mountain climbers
here we go
last one to the ground mountain climbers
for 30 seconds let’s go reece
don’t forget to breathe guys
and smile if you have it
here we go
halfway through
10 seconds left
and four
three
two
one here we go to your feet how you
doing great good warm-up done
circulation’s moving we’re gonna go
right into our workout circuit one of
two which we’ll do three times over
starting with star jumps all right start
low
power up let’s go
here we go guys
nice plyometric move
ending plyo is going to require a jump
all right engage that call come in arms
out nice and wide
here we go
also from a different angle
we go modification
right
opposite side
five seconds left
here we go right into fast feet so nice
and quick hands up
modification you can slow it down a
little bit but keep your feet directly
underneath you anything out here messes
with your speed so right here
reese you got 15 seconds left man let’s
go
don’t forget to breathe
leaning over just slightly for stability
guys
eight seconds left
five
four
and three
two
one moving on to high knees guys find a
good pace now i call these high knees
because we’re driving our knees nice and
high so this here not high knees this
here
high knees perfect modification right
nice much
so while reese is doing regular form i’m
gonna do a modification which is just a
mod all right so right back in
here we go breathing in and out we go we
got five seconds left
three
two one moving right into power jack
start in we’re gonna come out so with a
jumping jack
combined with a squat all right so i
wanna make sure your chest is up high
right squat nice and deep
finishing off strong guys there we go we
got 15 seconds left you’ll see here that
reese’s got perfect form he’s squatting
nice and deep his feet are outside his
shoulders arms up right above his head
chest is up core is engaged perfect
grease i’m gonna finish with you
five seconds left
two
one moving right into toe tups now we’ve
done this in our warm up we’re going to
come outside our shoulders
right
stay low it’s like bending the knee just
so you can power off each foot all right
chest up
i’m swinging and remember don’t forget
to breathe guys we’re almost done with
our first circuit and notice again he’s
nice and bent at the knees chest up
chords engaged doing well
all the five seconds left
finish strong
here we go
there we go guys circle one complete
doing well we got 45 seconds rest here
to calm the body down
deep breaths in and out grab some water
i know we should deserve one too we’re
going to sip we’re going to cheers
let’s get 30 seconds left guys
we’re going to move right into
our second circuit okay again another
five moves here so i want you to take
advantage of this time
cool down the body
cool down the mind
get ready for that second circuit we
have 10 seconds left before we go into
our first move which is star jumps we’ve
done before
okay
getting ready in three
two
one star jump here we go
30 seconds of the clock
right
now remember
this here is hit training it is not
meant to be that easy all right because
it’s easy we didn’t want it in the first
place okay
good engage our core come deep there we
go nice
good work we all have 10 seconds left
all right
here we go
rhys is doing good i’m gonna step aside
spotlight’s on him perfect we got two
seconds moving to walk out so take to
the side of your mat
right engaging core coming down
then come right back grace using those
hands stand up straight and again
core is nice and tight
perfect
stand back up you notice there’s no bend
in my knees
i’m using my core
to really engage reese’s going to come
out give me a modified version
push up
thank you ruth come back engaging the
core standing up all right 30 seconds up
we’re going to move right into squats
all right
now feet just outside your shoulders
again i’m a big fan of deep squats if it
ain’t deep i don’t want it all right so
chest up
back straight
squeeze those glutes up top again
here we go
looks good guys rhys is looking good
chest is up close engaged
they go hinging at the hips perfect form
about five seconds left we’re gonna move
right into jumping lunges next one of my
favorites here we go taking to the side
of your mat we’re gonna go
we’re gonna jump lunge
right
don’t forget those arms use those arms
to help you with stability right without
the arms i find myself a little bit
wobbly
use everything in your body to help you
move through this exercise
perfect form reese is giving me a
modification perfect 10 seconds left
breathe through it guys you got it
three two
one we’re going to do london bridges so
this is going to be a core exercise
going to really work your entire core
right
on your elbows hitting side to side
you’ll notice that reese here is giving
me a nice arch almost like a rainbow
right keeps it going nice and high and
to the side really hitting those oblique
muscles we have five seconds left
good
in three
two
one guys
second circuit done we have a 45 second
break here so take your time grab some
water getting calm your mind down calm
the body down by breathing inhales and
exhales you’ve done really well so far
we’ve done one round of three so get
ready before we go into circle one
first circuit coming up in seven seconds
i hope you’re ready we’re starting off
with star jumps we’ve done this all over
before here we go 30 seconds on the
clock let’s do it
sewing it down guys we’re good we’re
good welcome
to the second round
again you’ve done this all before nice
and low
squeezing that navel into the spine
arms up
like i say
smile through it
we got nine seconds left
doing good rhys
we go phosphate coming up in four
seconds
our favorite here we go
now fast feet
good
smile guys now remember modification is
just slowing it down by keeping those
feet right underneath your hips i know
it’s been nice and quick
so rhys is doing
feet and nice chest is up he’s focused
core is engaged i know those legs are
burning
seconds left here we go
don’t hold your breath guys breathe
right here breathe right here let’s go
five
four
three
two
one high knees let’s slow it down a
little bit high knees driving the knees
nice and high
ah there we go
breathing through
modification thank you reese nice high
matches now you notice again high knees
are caught high knees because the knees
are driven nice and high right up to
that chest being good guys
driving them nice and high you have 10
seconds left all right so let’s keep on
going
i hear you resist go five seconds
in three two
one right into power jacks all right
here we go
ah looks good
we’ve been here before guys you’ve got
it nice and deep hands above the head
your breathing looks good
almost halfway here we go halfway point
let’s go down
good guys come on
here we go reese let me see again with
the perfect form nice and deep hands
above the head
looks good it’s finished strong three
seconds left
before we move into toe taps here we go
down a little bit
there we go
outside the shoulders
smile right through it guys almost there
circuit once almost finished
15 seconds left
counting you down with 10 seconds to go
how we doing reese
good in four
three
two
one there we go
first circuit done guys we have 45
seconds on the clock grab some water
circuit two coming up all right
oh we’re all feeling good
remember i always say this
if it’s easy we don’t want it right so
always look for a challenge in your
workouts
second circuit
we’ve got star jumps from the top
good time to stretch also
i know my quads are kind of feeling it
too
open up the hips
looks good
we have
10 seconds left before our second
circuit begins guys all right
starting with the style jumps
get ready
here we go in three
two
one here we go guys
go ahead
good
find your pace right we’re not trying to
sprint through these we have five
movements to do in 30 seconds so find a
good pace
what works for you
so you can get through 30 seconds
without having to stop that would be the
challenge all right we have all by 10
seconds left here before we do our
walkouts
here we go
five seconds left
all right here we go walking out stand
on the side of your mat crawling out
crawl back
engaging the core stand up straight and
again
evasion is going to give me a modified
version for someone looking for a bit
more challenge bit of a push-up here
nice come back
engage your core give me one more push
up reach before i get you go back down
to our regular
movie a good good work standing up now
right back into regular form
good
crawl back
then come up next move already into
squats
okay outside the shoulders slightly
nice and deep come up squeeze the glutes
again find your face we’re not trying to
rush here
we have two more moves after this
back straight
chest up
nice tight squeeze did you not want to
forget about our glutes
five seconds left right we’re gonna move
right into
jumping lunges
here we go
on the side of your mattress jumping
lunges when you’re ready
perfect
in a few seconds reese is going to show
me a modified version right for anyone
that has any type of knee issues or you
find that the plyometric move is too
much for you
go down and modify modification he’s
going to do a reverse lunge
nice and deep
using those arms for stability in his
move
looks good we got five seconds i’m going
to show you regular move
if we go right into our london bridges
which is now to the ground guys
here we go
on your elbows
side to side
those hips should touch the ground
almost
working those obliques
here we go looks good looks good
modified
by just holding a plank on your elbows
reese if you could
perfect form right here core is engaged
nice ear longer elongated back his
shoulders are right over his elbows
doing great we’re done
perfect you have a rest now you’ve just
completed two rounds we have one more to
go so take advantage get your breath
back sip some water because i want you
to kill it come first and final round
[Music]
i hope you’re ready
round three is final so i want you to be
beast mode during this one okay we’re
gonna start with star jumps i’m gonna
give you ten more seconds to rest and
get ready because here we go six seconds
left guys star jumps we’re gonna start
low jump over our heads land nice and
soft
starting now let’s go
perfect
looks good
let it burn let it burn
10 seconds left we move right into fast
feet
get ready
in three
two
one fast feet race let’s do it
30 seconds again modification
nice and see easy steps
otherwise when keeping them nice and
quick
breathe guys breathe
stick with us
15 seconds
again modification restore with me as
long as your feet are moving keep it
right underneath yourself
and five
four
three
two
one moving into high knees good looks
good
here you go driving nice and high
remember modification wreath
nice much
perfect
driving the knees nice and high
let’s get there
halfway through
10 seconds left we’re going to do
regular form
now let’s do it
10 seconds left
smile through it guys finish strong
we’re going to move right into power
jacks guys you want to start in power
jack out perfect here we go 30 seconds
on the clock guys
almost done with the first circuit
remember nice and deep
looks good rhys
perfect here we go all about 20 seconds
left
yeah here we
go remember if it’s easy we don’t want
it guys
smile through it
ten seconds left
get ready for last and final move which
will be toe tap to finish off after our
second in three
two
one toe touches let’s do it guys
again find your own pace i just want you
to stop and not stop this is our last
fifth move
to finish the circuit here we go we’re
halfway through already
this is when it becomes mental
here we go
ten seconds left
five
four three seconds left two
and one
there it is circle one done suck it two
to go here we go
[Music]
[Music]
we have all about 20 seconds left before
we move right into the third and final
round of the second circuit okay we’re
going to start with star jumps
in 12 seconds
all right again this is where you get
your breath
breathe you’ve got eight seconds on the
clock
reese are you ready let’s get it last
and final second let’s beast here we go
in two one star jumps
find your own pace guys
whatever you need to do to get this done
find it within
15 seconds left
10 seconds recess do it here we go we
got walkouts next
five
four
three
two and one
here we go standing on the side we’ll
cast engage that corey’s out curl back
with those arms
engage that call squeeze here we go
again guys you’re gonna find your pace
in this
breathe
now this here is not
a plyometric move so
you’ll find it a little bit easier to
get your breath back
so take advantage here okay
five seconds left
here we go right into squats
feet just slightly outside your
shoulders it’s quite nice and deep
squeeze out
here we go
i don’t know about you reese
my thighs are really burning now
but we’re almost done guys stick with it
nice easy pace
more than halfway done
guys i’ve got 10 seconds on the clock
now let’s do it here we go
jumping lunges come next which are a
real burner
get your breath back now here we go
and last jumping lunges here it goes
good use those arms
engage that core
reach by all means please show us some
modification
perfect so we’re doing a front lunge
guys
again his torso stays nice and straight
coming nice and deep
knee does not exceed the toe
uses his arms for stability
looks good let’s go back six seconds
left reese
good here’s your modification
and our regular form last and final we
come down to the ground
london bridges
let’s hit those obliques 30 seconds
let’s go
i know it burns guys this is it
lost some final move all right
we got it come on
hit that call
good
reese we got 10 seconds left man let’s
go
count you down five
four
three
two one done
guys
here we go buddy
round
three done we want to do a nice little
cool down all right take a second
shake those legs out a little
all right guys you’re gonna feel that
the body has been completely worked we
did a total body workout working our
upper body our lower half and our core
muscles okay so it was completely normal
to feel exhausted all over so it is
super important we cool down properly
okay so let’s do this together
this is the easy part the feel good part
so i want your feet nice and wide okay
arms straight out we’re gonna bend over
hinging at the hip coming alternating
hand to foot right here
there you go come up completely
good stretch
gonna keep it nice
and chill
slow everything down
inhale then exhale on the way down looks
good three seconds left give me one more
one more here we go moving right into
our squat glute stretch okay so plant
the right foot down swing the left over
it’s a bit of a balancing act all right
then arms out sit down
right this is why i want you to hold
this for 20 seconds at any point you’ll
lose your stability that’s okay
you’re going to stand up and repeat
opposite side plant that left leg swing
the right over
find your balance arms out and sit down
and nice and deep if you can again if
you fall out of it that’s fine find
yourself again and hold for 20 seconds
of peace five seconds left here here we
go
all right standing straight up well done
we’re going to go a standing quad
stretch nice and simple
grab that foot
hold and feel that stretch right through
your quadricep pull back
and feel it elongate
right here 20 seconds aside all right
guys
here we go in three
two
one opposite side
grabbing the right or the left
using the opposite hand for balance
and stretch this leg out here we go
ten seconds to go you’re going to move
right into a side bend okay five seconds
[Music]
doing great
here we go
two
one all right side bend so feet outside
the shoulders again right arm up and
over
and basically hold that stretch
you’ll find that your lats are stretched
out
right pulling through the shoulders well
tricep
feels good on the lower back also
three seconds left
there we go standing up upright opposite
side
again reaching over
pulling yourself to the opposite end of
the room
again a nice easy stretch
right through those lats
don’t forget to breathe
looks good standing upright it’s good
cross arm crossover shoulder okay we’ll
take our right arm right across the
shoulder
and pull using that left arm right
towards your body
okay nice deep breath mindful of your
breath we’re cooling down
feeling good about our workout
three seconds left here before you
switch arms good nice big swing opposite
side
again using that right arm to pull your
arm in keeping your arm nice and
straight do not bend this elbow good
again 20 seconds each side you have 10
seconds left good right after this we’re
going to stretch into a tricep a tricep
we’re going to stretch out tricep right
after
cool here we go swinging up bending the
right arm using the left arm and pulling
it over okay
good
then smile through this this is supposed
to feel good
elongating our muscles is super
important since we’ve worked them out
and they’re nice and tight
so you really want to elongate in our
stretch and our breathing opposite side
after 20 seconds again bending the left
using the right to pull
right across
feeling that stretch
all right
as long as the stretch is working
and you’re feeling good
you’re doing good here we go five
seconds left here
a few more seconds here
and then just to finish and complete our
cooldown to swing these arms right
across the chest
let’s get this over and done with are
you feeling good
say hey hey all right i’m
alternating each side on top
breathing through feeling good how you
feel i feel really good rhys feels good
i feel good
workout
complete
awesome all right guys i’m lisa lewis
thank you so much for joining me reese
and i had a killer workout yes
and i’m sure you did too if you enjoyed
this workout be sure to subscribe to
self’s youtube channel so you can stay
updated and tuned in to all the awesome
workouts to come train hard and stay
strong
[Music]
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Comments (21)
Thank you ❣️
I was just 14 seconds in and i amost died
23 sceonds in im like sweating like crazy
Cant belive i finished it
This burns 150-200 calories if someone needs to know ❤
Ayayay ths hurts 😅
Just done working out on this and it's one of the most amazing workouts
My legss
H😅😅😅
Did anyone else fainted doing this?
Just finished this it's a killer but I needed this!! Thanks Lisa & Reese!!!
For me HIIT should be a murdered cause it takes ma whole breath.
Ps. I’m so freaking proud of myself btw😂😵😵😵😵
wearing all black cause i feel like this will be the death of me
Great so usdful.vidio 👌👌👌👌👌👌👌👌
If you've never worked out in a long while, you're going to feel it in your bones in the first 2mins😂😂😂😂
love the workout, love the comments even more🤣
Thank you Rita and Reece for uploading the workout content.
Thank you leeta louis and rees 🙌🙌🙏🙏
Love this… Was doing during lockdown… Now im starting again❤❤❤
Day 1: 14 minutes
Day 2: 17 minutes
Day 3: 20 minutes
4 days in a row did abs and glutes
Day 8: 24 minutes
Great exercise! But what a depressing concrete jungle background. It goes against the mood of exercising..
The guy is like a butterfly
I lost 4kg in 1 month