B2 High-Intermediate US 47248 Folder Collection
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Exercising can make you a happier, chiller, more sexually aroused person.
But it can also be expensive and confusing.
Good news!
You can do these 12 totally free exercises pretty much anywhere
anytime using nothing but your own body weight.
So sorry.
You're out excuses.
Put your hands on your shoulders and keep your feet hip width apart.
Keep your body in a straight line from the back of your head to your hips.
Don't toss your head or lift your butt
Keep your elbows in and close your body throughout the movement.
Plank is like a pushup.
except you don't move.
Your body should be in a straight line.
Tighten your core, tuck your chin, look at the floor, keep your feet hip width apart.
Squeeze your ass.
and breathe.
To up the ante, do plank taps.
Keep your body still as you tap your left shoulder with your right hand.
Then tap your right shoulder with your left hand.
Carry on!
alternating between hands and getting fit as (beep).
Glute bridge
Lie on your back with your feet hip width apart.
toes facing forward and your knees bent.
Contract your abs and push through your heels to lift your hips off the god (beep) floor.
There are four lunges you need to know to change your life.
Side lunge
By keeping your chest up, shift your weight through your mid foot in heel.
While lunging as low as your flexibility allows.
Don't get (beep) sloppy like your knees travel forward pass your toes.
To do a reverse lunge,
start out standing straight.
Step one foot backwards.
Keeping your front knee at a 90-degree angle.
keep your chest up like you give a (beep).
And distribute your weight evenly between your feet.
Allow your back knee to lightly tap the floor.
And push through your front heel as you stand up.
Spider lunges sound scary.
if you're afraid of spiders. But they're not.
Start at the top of a pushup position.
Bring your right foot to the outside of your right hand.
landing with a flat foot.
Bring your foot back to plank.
and repeat on the other side.
Keep your shoulders over your hands.
and your hips in line with your body.
You got this, dog!
Jumping lunges aren't for pussies.
Keep your front knee at 90 degrees and lunge as low as your flexibility allows.
without the back knee touching the floor.
seriously, don't let it touch.
Keep your torso vertical as (beep).
and your weight distributed between your feet.
Jump and switch your feet.
land softly.
Single-leg deadlift.
Keep your back flat, your core tight.
and your weight evenly distributed in your planted leg.
Raise one leg behind you.
Hinging at the hips with your toes pointing down.
Don't be an ass (beep). Being only as low as your flexibility allows.
Pull yourself back to stand.
Using the hamstring of your planted leg.
Keep your head neutral and keep going.
Put your feet somewhere between hip and shoulder width apart.
Turning your toes out is needed, keep your chest tall.
and look ahead and slightly up.
As you bend, be sure your knees track in line with your toes.
Squat only as deep as your flexibility allows.
You know how deep that is.
When you're feeling advanced, it might be time for the squat jump.
Squat until your thighs are parallel with the floor.
with your chest up.
Hold you arms straight as you squat,
and push them behind your back as you jump.
Exhale as you jump as high as you (beep) think you can,
and land softly.
Keeping your legs as straight as your flexibility allows,
and your back flat. Bend at your waist and place your hands on the floor in front of you.
Keep your core tight as you walk your hands out to a climb position.
Push your hips as high as possible. Impress your heels into the ground.
as you walk your hands back in.
It's about the God (beep) journey after all,
not the destination.
You look fitter already!
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12 Exercises To Change Your Life

47248 Folder Collection
沈家后 published on January 25, 2015    沈家后 translated    Amber reviewed
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