Alright starting a thirty-minute workout we're doing jumping jacks for count reputation we will do 10 of them many begin on 2 311 23 0 to 3 30 2012 5023 60 to 70 23 8 123 time 1 2 3 10 hectares bend and reach for County exercise we will do 10 of them hey next time 0 to 3 1 1 2 3 2 1 2 3 30 28 for one two three five one two three six one two three seven one two three eight one two three nine one two three ten push-ups to kayak sir signs we will do 10 of them down on 0 2 don't 300 down fine don't kick down fine don't wait don't mine dental Tim PBF stress past flings yah yah both ppf one two three why 1232 1233 on two three four one two three five one two three chicks on 237 one two three eight one two three nine one two three can't alrighty next exercise be ops we will do a 10 of them to County exercise hey up why up to up 30 40 50 60 70 NH hook up yeah alright get any feet next exercise windmills right hand left toe for context signs will do 10 of them ready begin um 235 1232 1233 1284 1285 1286 1237 1 2 3 h 1 2 3 9 1 2 3 10 crunches be with you ten of them ready exide 00 20 30 40 oh oh oh oh my yep Jen kept one for GP who want rich OOP one for Monica oh I know this medicine OOP more. All right, let's move on Ben for naps pork out exercise we will do 10 of them 1231 1232 1233 1 2 3 4 1 2 3 5 1 2 3 6 0 37 1 2 3 8 1 2 3 9 1 2 3 10 push-ups we would do 10 of them this time I'm adoro hey leave all push ups tonight we're going to tan.
I just kept on your knees are fine but do to try and do your best at doing 10 of each time we do push-ups ready no 10 20 30 40 50 60 70 80 I don't flutter kicks for kind of exercise will do 10 of them hands under your buttock a beat-up left like first on 235 1232 1233 1 2 3 4 1 2 3 5 5 2 3 6 1 2 3 7 Chen 381 23 9 23 10 you should be count the right petition.
Everyone 1 2 3 you should be saying um give me some hello dollies for kind of central jitendra feet up hey exercise on 231 1232 1233 on two three four one two three five one two three six one two three seven one two three eight one two three nine one two three can spend four and a half for Kyle exercise will do 10 of them Freddy 1231 1232 1233 one two three four one two three five one two three six one two three seven one two three eight one two three nine one two three check dive bombers sleeping through 33 dive bombers for the day city and flutters pork on exercise how does the ten of them oh I said sitting playing get up exactly ready 123 points gone to gym Vaughn tip 3 on 2 3 4 5 2 3 5 1 2 3 6 1 2 or 3 75 238 1 2 3 hey 1 2 3 10 triceps lash out Oh let's go for a 7 we won't get stronger unless we push our bodies more can't keep doing the status quo yeah Turk army down ha down yeah hurry down down squat thrusts for con exercise we will do 10 of them got my water hope you got your water don't forget to hydrate rejoice pause and hydrate feeling thirsty ready exercise oh. Okay, one that's really rough 1032 Wow one two three or four legs a work relationship oh. Okay, hey six oh damn 3712 kh-11 hey Jane what the hell was that push-ups 10 of them or as many up to 10 how many as you can you can't get 10 and you can only get seven good you can't continue only get five that's good do what you can do more than you did the last time ready go right yeah jun yeah yeah yeah ooh doggie Oh Bobby twist thank God for a break fork on exercise we will do 10 to 10 left first ah yeah 3 11 yeah 32 33 oh boy the clouds look pretty Ted dive 13 the pines even look 7 in hey foo heaven hey ah oh it ate and it then even know it 91 yeah 3 10 I lost help crop rotations 10 repetitions full count exercise five two left five to the right start the left one two three four one two three two one two three three one two three four going the other directions five 1231 1232 1233 one two three four one two three five good job good job Superman's Superman it's time to plot hotline I like a needle hit 11 12 30 yeah five six seven hey that's right push ups push pops I said before tried you can not can seven not 75 not 53 if not three give me one good one I'm going BK down for you oh shit what yes I'll do lunges thank you thank you for lunch side lunges for Khun exercise will do 10 of em yeah that's aight first oh I better check the battery alright let's do this now 1231 1232 1233 1 2 3 4 1 2 3 5 do as much as your body and your allows you to do one two three six one two three seven one two three eight one two three nine one two three ten good job that means front lunges are next fork on exercise will do 10 event yeah down two three one one two three two one two three three one two three four one two three five one two three six one two three seven one two three eight one two three nine one two three ten pretty crapping the legs today I have to admit I'm sorry bodybuilders eight count you'll do five of them hello bird come over here and do some old man work out. All right, down back out in push down push up yeah forward and up is one you know the deal you've been doing these for four weeks now ready 1 2 3 5 6 7 11 5 6 7 30 5 6 7 4 come on your mama y sitter hey hey half squat for kind of session we're doing 10 of them eyes forward hit up.
I use my arms as a counterbalance keep my hips in she want your back straight you're trying to go for your legs being parallel to the deck do the best that you can each time you do it try and go a little deeper until you can make parallel of death ray 1231 1232 1233 one two three four one and two three five one two three six one two three seven one two three eight one two three nine one two three okay. All right, mixes pull ups which are optional at this point had 31 30 minute aerobic exercise a couple pointers a not a doctor I'm not any qualified anything.
If you're going to start to work out like this you know check with your doctor first make sure it's. Okay, secondly I was having some swelling on my knee and one of the things there's an acronym called right which stands for rest ice keep it cold c is for compression which is what i'm doing here with this compression tag and E is elevation.
If you're in a sitting job at work then keep your leg elevated ah there again listen to your body listen to your doctor that's that's my best advice that's it folks.
Then next time we do this together I'll be in Norway but from now till then I'm still going to workout Wednesday I'm still going to work out friday. This is a three day a week workout every time you do it you try and push yourself to do it one more rep if you can one more rep always push to do more.
When the following Monday comes after a two day break you're stronger you're a little faster and you can do more.
Remember you get more with less.