Apr 28 Morning Workout

(mellow music) – Hey, everybody! Good morning, good morning, good morning, and welcome to today's 30-minute workout sponsored by The AmericanHeart Association.

You guys, I'm so excited to be back.

It's Tuesday morning, and it's time for us to get it in, 'kay? I hope everyone's doing well.

I know this time is kindof icky and odd for us, but what's great about whatThe American Heart Association is doing is giving you kind of a sense of normalcy, giving you a routine.

I think routines are important, especially in times that are abnormal, right? So getting up every morningand doing a workout, or in the evening, doesn'twhen you do it, just do it.

Moving for 30 minutes per dayis excellent for your body.

So you guys, today's workoutis for all fitness levels, and if you are a beginner, take it low.

If you are advanced, take it high.

You can also go kind of mid-level, which is called an intermediate, okay? So guys, I'm Dre Nichols-Everett, The Exercise Habit Coach, and today's workout is pretty, it's pretty simple.

It's not easy, but it's simple, okay? There's a difference, right? So it's not complicated.

We're gonna do a Tabata-style workout, which is actually oneof my favorite things to teach because it's 20 seconds on, working out, and then 10 seconds off.

So basically, you go hard for 20 seconds, and then you kinda go easier for 10.

You don't necessarily stop, but you go easier, okay? So what we're gonna do today is gonna be, one Tabata round isgoing to be cardio, 'kay? And then the next round is going to be like a sculpting, okay? So you're gonna need some weights.

If you don't have weights, just grab some water bottles, grab anything in your house that has some weight on that you can grab well, that you get a good grip on, okay? And we're gonna be doingtriceps and shoulders today, and it's a little bit of legs, I believe.

All right? So you guys ready to get cracking? Let's get going.

So round one, again, one more time, it's eight rounds, 20seconds on, 10 seconds off.

We're gonna do a warmup first, and then go right into the cardio, 'kay? (upbeat music) All right, guys, let's march it out.

Just jogging in place.

You could also be here, guys, 'kay? You could also be here if you need to be.

Jog in place.

Let me make sure I got my music right.

Everybody can hear me good? Yes, yes? I hope.

All right.

Now march it out, just march, march.

This is 10 seconds off.

Next, guys, we're gonna golight butt kicks, right here.

And kick yourself in the butt.

Right there.

If you can't do that, you're just here.

You're just here.

But maybe you can goharder of a march, right? Use your arms and your legs, okay? Push.

Now march lightly.

This is the 10 seconds off, okay? We're going to pretend we have a jump rope in our hands, and we're gonna jump rope.

Ready? Jump rope.

This is 20 seconds on.

Just pretend.

Again, you can also just be marching, depending on your fitness level.

(claps) And march again, guys.

You've got this.

Legs are wide, we're gonna be low.

Let's go right and left.

Let's go, right and left.

Fixing my timer.

One thing I hate is when people, when trainers have a timer, and they go, oh, wait, time.

Isn't that terrible? So I'm very (claps) aware of that, making sure that wedon't go over 20 seconds.

That's our work time.

Ready? Low kicks, guys.

Like kick, if you looked in a mirror, you would be kickingyourself in your knees.

If you're looking at yourself, you're kicking yourselfin your knees, okay? Abs are tight.

Pull 'em in, draw 'em in.

The abdominal musclescan be nice and taut, tight and strong.

Then march again, just march.

You're almost there, guys.

Okay, guys, torso twists.

So just torso twists.

The upper part of your body is twist.

Keep this nice and tight in the center.

We're going into high knees, guys, so, actually low knees, not high.

So if you wanna go high, you can, if you're ready for that, orjust keep it low, right here.

Let's go, push, push.

This is our goal.

Use your arms.

Push through it.

Warm it up.

Good morning.

And march it out.

Back to kicks again, last time.

Kick yourself now in your belly button, so if you can, bring your legs up higher, and it's knee kick knee, knee kick knee, knee kick knee.

Use your arms.

Or guys, you could be hereif you need to be, 'kay? March it.

That was eight.

All right, guys, come on, right into.

.

.

Let me just get my timer here.

We're gonna go right into our first round.

So our first round is gonnabe eight jumping jacks, 'kay? Eight jumping jacks, and thenwe're gonna do fast feet, so you guys can decide howyou're gonna do this, right? So a jumping jack is here, right? That's a jumping jack.

You could also do it low.

So a low jumping jack is here, right? Or if you don't wanna get arms involved, you can just tap out, okay? So we've got eight jumping jacks, and then we have fast feet.

So fast feet in, out, in, out.

Modification for that is amarch in place or march wide.

A march in place, a march wide.

Okay, let's get started.

And three, two, let's jack.

Eight, seven, six, five, four, three, two, fast feet.

Wide, in, wide.

Jack eight, seven, six, five, four, three, two, one.

Wide, quick, quick, quick.

And march, march.

Don't just stop on the break, guys.

Keep moving your body, okay? Don't just stop.

Keep moving.

Ready, jack it out.

Here we go.

Eight, seven, six, five, four, three, two, fast feet.

In, and out.

Just in and out.

Jacks, eight, seven, six, five, four, three, two, in and out.

In and out.

Nice.

Now march in place.

Don't just stop, 'kay? Keep your body moving.

I'm gonna take it low.

So it's eight, seven, six, five, four, three, two, one.

I'm marching in place.

I'm marching wide, fastfeet, you guys, right? And go.

Eight, seven, six, five, four, three, two, marching.

Go for the march, we'reon break, we're on break.

We're going now, we'reon four of eight now.

Going (murmurs) on four of eight.

How y'all doing out there? Let's go, eight, eight, seven, six, five, four, three, two, one, fast feet.

And wide.

And in.

And wide.

And eight, seven, six, five, four, three, two, one.

That's our time.

March in place.

We're going on five, five of eight.

You should be feelingnice and warmed up now, nice and warmed up.

Here we go.

Eight, seven, six, five, four, three, two, one, fast feet.

Full body.

Bring it in.

Full body.

Go, eight, seven, six, five, four, three, two, go.

In.

Yes.

You know, I think I'mgonna try and beat timer, and push myself a littlefaster, so I can do more.

Let's try this time.

Let's really push, really push.

Ready? Go, eight, seven, six, five, four, three, two, fast feet, go.

Full body.

In.

Jack, eight, seven, six, five, four, three, two, go, in.

Out, you did it.

Go, eight, seven, six, yeah (claps).

I love when a plan comes together.

Gotta push yourself sometimes, right? All right.

Seven of eight, let's go.

Eight, seven, six, five, four, three, two, fast feet, go, go wide, bring it in.

Go wide, go.

Eight, seven, six, five, four, three, two, fast feet.

Wide, in, march.

Last one, best one, right? All you got right now.

All you got.

Dig for it.

Ready? Eight, seven, six, five, four, three, two, one, fast feet.

Out and in.

Eight, seven, six, five, four, three, two, one, in, out, in, yeah.

Nice.

So I'm gonna turn the music off in between rounds so I cangive you the next move.

So we're going to bicep curls.

So you need weights.

You can do medium-heavy, heavy, depending on your level, light, whatever you wanna do.

So lotta reps, lotta rounds.

We're gonna be doing different things and holding the weights differently.

So sometimes we'll do bicep curls, which is here, all the way up, all the way down, orwe'll do hammer curls, and your wrists are turnedin for hammer curls, 'kay? So grab some weights.

I'm gonna start the music.

(upbeat music) You're ready.

Resetting my timer.

Ready, guys? Bicep curls, let's go.

In this workout, guys, makesure that you push yourself.

We should feel a littlebit uncomfortable now, okay, in that last round.

All the way up, all the way down.

I want your arms to be glued to your body.

If they break, put your armsglued to your body, okay? No space.

Make it real concentrated, okay? Now what we'll do a diagonal.

Diagonal, abs are tight.

Legs shoulder width apart.

All the way up, all the way down.

Contract those abdominals, guys.

I always say, bellybutton's fine, put your bellybutton to your spine.

Push it through.

So we're gonna do a full extension, guys.

Work the muscle, just all the way up, all the way down, and rest.

Turn it up? All right, guys, ready, bicep curls, go, go.

Let's go.

I had to fix the music, 'cause the music was kinda low.

Hope you can hear the music.

Nice, guys, nice.

Just make sure.

.

.

Where'd this go? Okay, guys, we're going to hammer curls, hammer curls, let's go.

So a hammer curl is here, guys.

Hammer curls.

Hammer curl.

All the way up, all the way down.

I'm gonna fix my screen real quick.

Don't stop.

You guys keep going.

Good.

And break, guys.

This next one, we're goingto pulse, just pulse.

Hammer curl.

Ready? Right, here, pulse it.

Just pulse, just pulse.

Hope you're (music coverswords) okay volume-wise.

Hope you can hear it.

But if you can't, just dothe workout, all right? And let's hold this one.

At this break, we're gonna hold it.

Just gonna hold it, just hold it.

Now back to bicep curls at an angle.

All the way up, all the way down.

All the way up, all the way down.

You can also go here, guys, with one leg behind, for a little core.

All the way up, all the way down.

Good, and feel that.

And break.

We're going on seven of eight, guys.

We gotta go up for four, down for four counts, okay? Bring it here.

Up four in the front.

Let's go.

Four, three, two, one, down.

Four, three, two, one, up.

Four, three, two, one, down.

Four, three, two, one, up.

Four, three, two, (murmurs) down.

Four, three, two, nice work.

Last one, best one.

Nobody quits on the last one, right? We gotta push it through.

And we're gonna justpulse at the diagonal.

Pulse it here, pulse, pulse, pulse, pulse, pulse, pulse, pulse, pulse, pulse, pulse, pulse, pulse, pulse, just pulse it.

Pulse it.

'kay, (cheers).

We're on cardio.

One (murmurs) complete.

I'm gonna put it on pause with our time, because I wanna tell you what's next.

Okay, so next, guys, is another cardio.

Who's ready? We're gonna do a lateral jump, so I just want you to use your arms, kinda like a ski, almost, right? We call these skis, too.

So right or left, and then, we're gonna do our butt kicks from this morning, sorry, from the warmup, right? So butt kicks is like this, (murmurs rhythmically).

Got eight of these.

'Kay, so lateral leaps, or skis, whatever you wanna call 'em.

Here, and both legs together, actually, if you can.

That's the goal.

Modification, that's high.

This is like intermediate, guys.

That's intermediate, okay? If you're going low, it's just step (claps) to the side (claps), little groove on it, 'kay? Just step to the side.

That's low, all right? For butt kicks, this is high, really high, move your arms and your legs, okay? And if you want to go intermediate, don't move your arms, it's kinda like, and not quite as high, okay? Now if you are going low, you're just gonna march this, okay? Just march.

But give me a good march, areally hard march, all right? So let's get going.

(upbeat music) Lateral leaps, let's go.

I'm going high.

It's four, then it's eight, seven, six, five, four, three, two, one, four, three, two, one, eight, seven, six, five, four, three, two, one, four, three, two, break.

We're going high one more time, then we're gonna gointermediate and low, 'kay? Ready? Four, three, two, now butt kicks, eight, seven, six, five, four, three, two, one.

Four, three, two, one, eight, seven, six, five, four, three, two, one.

Four, three, two, one.

March in place.

Don't stop.

Keep moving.

I'm going intermediate now, okay? You guys stay high if you're high.

Ready, here's intermediate.

And getting low, five, four, three, two, one.

Eight, seven, six, five, four, three, two, one.

Eight, seven, six, march.

Going low next.

Goin' low.

You sweating yet? You should be.

All right, step to the side.

You guys do your pace if you're high.

I'm marching, six, five, don't keep up with me.

You do your own thing.

If you're high, go high.

I'm going low.

Seven, six, five, four, three, two, one.

Tap, tap, tap, tap.

Eight, seven, six, and rest.

I love it! There's nothing like a great sweat in the morning, honey, nothing.

Ready, four, three, two, one.

Eight, seven, six, five, four, three, two, one.

Eight, seven, six, oh, that's four, right? Eight, seven, six, five, four, three, two, one.

You're like, Dre, it's only four, right? Yes.

March it out.

Nothing like a good sweat in the morning.

Hope everybody's doing good.

I'm going intermediate.

No arms, eight, seven, six, five, four, three, two, one.

Eight, seven, six, five, four, three, two, one.

We're resting.

(claps) How's everybody? Almost done.

Number seven of eight.

Let's rock it, guys.

Four, three, two, butt kicks.

Eight, seven, six, five, four, three, two, one.

Go, four, three, two, one, go, eight, seven, six, five, four, three, two, one.

Four, three, two, one, and break.

Guys, last one, best one.

Nobody stops on the last one, right? Ever! Push.

Let's go.

Four, three, two, go.

Eight, seven, six, five, four, three, two, you got it.

Four, three, two, you got this, guys.

Eight, seven, six, five, four, three, two, one.

Four, three, two, one.

(cheers) Guys! Awesome.

All right, turning off the music.

All right, guys.

Grab a pair of lighter weights.

We're doing just front raises, 'kay? Really simple exercise, fantastic for your shoulders asa sculpting exercise.

So grab your water bottles, two books that are similar in weight to whatever you need.

Your legs are shoulder width apart, shoulders down and back.

We're gonna lift up to breastlevel and bring it down.

Never lock out your elbow, but also don't bend it.

It's not locked, okay? We're gonna go there.

We're also gonna goout to the sides, okay? Right here.

We're not here, right? Right here, up and down.

Abs are nice and tight.

Front raise to side raise, okay? Let's kick it.

(upbeat music) Ready, guys? Let's go.

Front raise.

Abdominals are contracted, guys.

Nice and tight through here, okay? Don't lock out your elbows, okay? They're soft.

And break.

Let's say like marchin place a little bit.

You could also do thiswith no weights, okay? For the side raise, side raise.

We're parallel, not above.

We're not doing a V like this, right? We're not doing that, and we're not here.

If you're doing this size, your weight're gonna betoo heavy, so go down.

Decrease your weights.

Abs tight.

Nice, guys.

Round two done.

Back to the front raises, guys.

Actually do front, side.

Let's alternate, 'kay? Abs tight.

Let's go.

It's front, and side.

Front, and side.

Front, and side.

It's front, and side.

And front.

Nice.

Just don't stop.

I want you to remember something.

If you work out, (murmurs), sideways, guys, five.

When you work out, it really helps you not only physically, but also mentally and emotionally, guys.

So exercise can reallyhelp you feel better.

And look better, 'kay? And break.

Remember, 20 seconds, nothing, nothing.

You can do this for 20 seconds.

You got this.

Front raises.

Let's do (murmurs) when we're here.

We go up and down.

Keep those abdominals nice and tight, feet about shoulder width apart.

Up and down, guys.

Just don't stop, and don'tlock out those elbows, and don't squeeze yourweights real tight, either.

What happens sometimes when we start to get fatigued, we startgripping really hard on our weights, so loosen upthe grip on your weight, okay? We're gonna alternate now, guys.

Front raise, then side raise.

Let's go.

Front raise, side raise.

Front raise, side raise.

Keep going, guys.

Pretend I'm in the room with you, and you don't have a choice to stop.

You've got to keep going.

Push yourself through it.

One more, one more, one more! Yes.

Going on seven of eight.

We're going back to front raise only.

Then we'll end with side raise, okay? Ready? (murmurs) Down and back.

Let's stand up nice and tall.

Push it through.

Remember it's just 20 seconds.

You can do anything for 20 seconds.

Come on.

Push yourself through it.

And break.

Yes.

I teach something called something called consistency coaching, andwhat consistency coaching is is a way for you to learnhow to make exercise and eating a healthy diet a part of your life consistently, right? So check out my website, exercisehabitcoach.

com to get some more info.

Up to you.

(music covers words) level or (music covers words) your life and your goals, okay? All right, so guys, Icannot believe this is over! This goes by so fast.

The reason that I love Tabata training is it does go by fast, right? Before you know it, you got areally great workout, and.

.

.

You're done.

And you got a phenomenal workout.

Guys, how do you feel? I feel really good.

I hope you do, too.

I really hope you do, too.

Okay, guys, that is the end.

We're gonna do a quick stretch.

Let me get my sweat together here.

I love the sweat, I tell ya that.

All right, so we're gonna step forward with your left foot, right leg up, and just hold it for a nice quad stretch, and stretch it out.

Yeah, Tabata's awesome.

It's just, ya get in, ya hit it, ya get out.

'Cause I don't thinkanybody loves to exercise.

I like it a lot.

I love the benefits, love the benefits.

I don't think anybody loves it.

I do like it.

Okay, heel up.

I'll tell ya a story, though.

I didn't always love exercise.

I used to actually loathe it.

So when I told the peopleI went to college with, my girlfriends that Iwent to college with, that I was gonna be openingup a fitness studio, they were like, what? What are you talking about? You don't work out.

To make it deeper, grabyour toe if you want to.

So let me tell you something, guys.

Everyone knew that I hated to work out.

I didn't wanna sweat my hair out.

You know how that is.

I didn't want to feel that feeling you get when you work out.

I didn't like it, so Ididn't do it for years, until I finally realizedI had to do something, 'cause I wasn't feeling good.

I wasn't happy with myself.

I was in my late 20s, and I couldn't even get up the steps withouthuffing and puffing.

I felt uncomfortable.

And so I changed my life.

I said, you know, you canmake yourself love it.

Do things that you like to do.

So I knew, heel up, push it back.

I knew I loved step aerobics, so I said, you knowwhat, let's start there.

And that's what I did, andthen I fell in love with this.

So I say that to say this.

I am now The Exercise Habit Coach, and I used to hate exercise.

If I can change, I promiseyou, you can change, okay? You can make exercise apart of your lifestyle, and when you do it, grab your toe, guys, and when you do it, it's gonna change your life.

But I bet a lot of you onhere have already done that.

So to The American Heart Association, I say, thank you for doing this.

What an amazing opportunity for people to get together, work out, and just not be alone.

You know, we're all inthis together, guys, and The American HeartAssociation makes it so easy at least for you to have 30 minutes of a fantastic workout witha fantastic community, okay? So, guys, I am Dre Nichols-Everett, The Exercise Habit Coach, and I'll see you next time.

(mellow music).

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