I spot on last one in the series now cardio and conditioning advanced, fantastic work for achieving what you've achieved so far. We're now working a lot harder. We're working for an extended period of time, up to 30 seconds now, a lot more exercises, and the exercises have become a lot more difficult. But all we're doing now is building on the foundations that you've put in place. Good luck, stick with it, and I'll see you the workout. Welcome to the warm up section of your DVD.

We're gonna break this section down into three parts. First Section B mobility, second section, movement based flexibility. And the third section, a pulse rise up and further prepare ourselves for the workout head. And I'll talk you through the whys and wherefores as we go. Okay, so as I said, the first section is the mobility section. So we're gonna start off with the left, but going to stand on one foot, I'm just going to tell that to a nicely forward and back, pulling back down, gradually increasing that range of motion.

The reason we're doing these exercises is so great. The sino your fluids in the joints. Okay, much like a car has engine oil, all of our joints have their own particular oil to prevent wear and tear on the joint. Okay, so now it is time to a rotation Whichever way you go and go the opposite way. Back to towards the back and Change legs. Same exercise on the side toward the back.

So good, nice and fast. The friction just causes the excretion of that fluid. Okay, and rotate anyway and your way. Okay, and putting these together, hands on guys is short, sharp, shallow, up and down at the knees to pull it back, sit, sit forward and back. short, sharp, big increase in the speed. Good now very good work.

Just a touch lower. Say good job. stuff okay it's over with hips and sports a brand's the right? hip joints to the to crisis or cancer they can join and get as much choice as possible that highly move. Pelvis circles back, back okay hasn't got sothanks nice and shallow just down to the knees. Excellent speed up as we go over further now, increasing that range of motion.

Keep it going Oh, why? reached out further and further as far as you can go. Good good attorneys for twist. Now, Kevin oversights again. So first, make sure you take the head with you notice I'm not looking at you, I'm taking my head with my arms. They're drastically reducing the range of motion.

Increase that they can further slow down from right now. Good. Now we're gonna move into the movement space flexibility section. Okay, we're gonna go full on with john. You're gonna reach down to the left and reach as far good shower first, actually, to further further Good. three votes.

So that's one and two, which I have the three let's go the opposite side now. And across come around and reach Hi. Rachel off, good. Three Good. Good stuff. Okay, we're gonna work on the hamstrings now, okay?

Being shown with a pencil forwards. Okay. So first of all she's still on the hamstrings. And that's going to come down to you might be asking for is just no not doing static stretching for a workout. Well the reason for that is What can happen is the body can start to lay down collagen in the muscles, thereby increasing the risks of an injury. The only exception to this rule is that if you have particular soreness, professionally carried on the workout or have an injury, the feeling needs to stretch every time.

So we do movement plates flexibility. You want to keep the muscles nice and elastic, not plastic, okay guidelines, keep them mobile and bouncy, we statically stretch them, we're going to tell them to stay in that position. And they're not going to protect your joints and they're not going to protect themselves. Okay, now we're going to go into some forward lunges now. Okay, it's together and we're gonna drive forward Good, nice and slow. feel the stretch down the front of the thigh.

Emphasize that stretch. Try that knee over the toe and back up. Stretch the glutes here. And the courts here. You could go in emphasize that stretch not is for workout now, so don't really flesh it out. Concentrate on movement face flexibility.

Good. I see football. That's one drive forward. That's true. For field trips, okay, we're gonna go into a site lunch. Now just quickly demonstrate, go out to the left first, come down, straight leg, feet pointing forward, hands down to the floor.

I'm looking forward to drive back up and step out. big stretch. Side lunges. Okay, so that first off we go and stretch, back up, stretch back up. really feel that on the inside of thighs and back up good working on stretch. Good.

Stretch. Hold on, and stretch. And stretch. Good. last four. Ready?

For good. We're gonna do now, a quick demonstration, get a step back. And I'll see unlike the other one, we're stepping forward this time taking steps to real Coming up next. Okay, we're going to be working on the inductors and the glutes at the same time. So, that's one and two, three and four. Good.

Okay, quick demonstration. We're gonna get to the left first. Step out, as you've done for the side lunge. big stretch on the inner thigh. Then as we come in, going through the knee, the extended leg will now come behind the heel of the static leg will drive this leg out to the side. You feel a stretch here, this time.

Okay, so we're working on this leg, a lot of stretch on the doctors side and the side. We're going to work six that side. 60 opposite side. Okay, to my left, and off we go. big stretch. And then that's one good.

Stretch. And in good to stretch. And refill it here. Good for stretch. Sumo. There.

And another that. Good. Okay, this time up so right, exactly the same. And off we go. Stretch and stretch. and clear.

It is time. Good. That's great. Good night. To get excellent Good work. Now we're going to go into a squat and press OK. And these shoulder pads go down and press should be breathing by now.

234 Good memories, the pulse rate detection. Okay. You can see the crescendo now moving all the way up. You started off nice and slow, but you get caught up. Horse racing now on fire Press ups, five squats, five crunches in quick succession. Three talks.

Okay, nothing too hard. We just want to push it a little bit further than what we have. Okay, can we go to the presupposition Okay, the toes and off we go, let's go 54321 and so heads down we go 5432 so patch by crunches Off we go 54321 issue for five 543154321 Excellent. Excellent last time through. I press a little bit fast this time Okay, off we go 54321 I swapped. So heads out we go 5432 buy purchase Don't forget 12345 good.

Okay, so stand up jumping on spot. Okay, jumping on spot. Okay, don't any of this was the axon between the toes and the floor sit down tell us keep going. Okay, this is me. When I say sprint, going to sprint for five seconds on my timing something like this company arms, okay? Stop by sprint check it out.

Good boy choking on the spot Last time five seconds was on guys absolutely fantastic but they should feel Mirko should feel flexible as your posts should be raised. Good luck with the workout has worked hard. Hey guys welcome to advance conditioning and cardio. Firstly well done for reaching this last stage in the DVD. It's working very similar to how it works earlier on in the beginner and intermediate sessions. It is a six station circuit and obviously because it's advanced with utilizing a lot harder exercises and for a longer period of time.

We're going to be working for 30 seconds on each exercise today. And we're going to be shifting straight on into the next exercise with no rest. Following the circuit we're going to be working for about a 30 to 60 seconds rest period dependent on how you're feeling and and your own individual ability. The exercise we're working on today will be a burpee with a press up into mountain climbers for alternate squat thrusts, straight from there into a woodshop and your exercise for you. Then from there is the power workshop which you remember from the previous sessions. Straight from there to a power lunch, okay, which is an explosive movement and finishing off with squats which have used three stroke sessions and in your cardio and conditioning sessions.

So we're going to move straight into it, remembering that we're going straight from each exercise into the next with no rest at all. Okay, so the first one being burpee with a press Stop. 30 seconds. Where are you guys? Okay, here we go first 30 good. Hold on.

Now the house is up and stand up all the way down, try to lay down. First up, and up we go. Good luck. Excellent Hang in there. The boss exercise on the burpee having that press up there. Make sure you get all the way down to the floor and stand up for five seconds to go on this exercise now I would change it into mountain climbers.

So yourself in position, plus, like forwards. I'm gonna drive those legs. Pretty good work, guys. Excellent. That's good. memory and driving that knee all the way up to the elbows out of full extension of the leg behind you.

Any open those hips out the press all the way through concentrating This is the second exercise in the series good work guys we have five seconds to go and away we go into work chopper okay so graphical Hey guys gonna go to an easy version and a hard version. Okay Don't forget guys. Thank you see mark is driving the ball all the way down to the floor and driving his hands nice and high, I think in a power element to it. Obviously this is the advanced version. We got Joe over here working on a more of a bell ringer type stance. He's lit reaching all the way through his legs, driving his arms all the way up above his head.

And he's actually out in a car race movement to that. Okay, so take your pick, stop by for a change on the neck. exercise power workshop. Ready guys? hopefully go inside first. Georgia should remember this one.

Good stuff. Gonna be working 15 seconds on one side and 50 on the opposite side and change sides. Try the ball up. That's good for them really big twist. Open up the chest. Big rotation.

Good we're going to power lunch next last repetition Here we go. Power. Okay falls down. Guys a power lunges now. Okay. Why don't we go use your arms to stabilize your running movement if you like.

Drive that knee all the way down to the floor and drive up. To add time between the toes and the floor space, keep breathing. Nearly there now coming up to the sixth exercise in the series. Keep it going guys well done. Deep breaths. Five seconds to go well done.

Unchanged that is squats now. Nice and they have excellent deep breaths. Breathe in, breathe out. Speed up just the touchdown form. Well done, guys. Well done.

Keep it going. Keep it going. Last last one between 30 and 60 seconds rest now depend on your ability. Again, water, lots of it well done. Okay guys, obviously a real tough session, or within hours go through everything once again, your heart should still be pumping up the rest. I'm taking a crack on.

Okay, well done. If we go into a process we go keep breathing So otherwise the floor to the guys keep it going. Keep it going, Oh, wait a second. Keep pushing yourself. You can speed this up to your individual ability. Last few seconds now, Okay, here we go into mountain climbers.

Okay, let's look forwards. We got to keep breathing, my gosh, and the writing all the way back to the Ohio driver's exam. Well that again, speaks up to your individual ability, well done. Okay, we have the woodshop. Next, put the two variations in three words I'm okay with chocolate guys. And the hot version of spaghetti sauce version driving on the floor, garden that pool up nice and high.

How we got Joe there from the full extension all the way down between the legs and driving up onto the toes. Okay, two variations there guys, well done. last five seconds. Let's keep it going. So, one changes the power workshop. Okay, we're going to drive down the left first and the 15 seconds.

Change size. Keep it gonna drive it up, big twist and press twist. Press last few seconds aside and change. Joy and joy. Good. Punch.

Punch it up nice and high. Well done. full extension the arms last five seconds is tied to what? changed, okay, it's the power lunch place you fall down on the left leg first. And we're gonna dry it off we go. Good.

Well done. Remember you can use those arms, okay but what we want essentially is a time between the feet and the floor. Deep breaths keep it going keep it going squats next all the way through. 30 seconds last five to What I'm change into the squat, heels underneath the shoulders, and away we go. big brush now. Again, you can speak this one up to an individual ability to find it too easy.

Just speed it up. Again. Alternatively, you are finding this too hard. Then just slow it down. As long as you keep your heart rate up. Five seconds to go to one and relax.

Again 3060 seconds. I'll see you then set number three. Okay guys, the final set where we go with the process just the floor address, make sure you are driving all the way up behind you to press up we've got guys 30 seconds worth. Well done next one mountain climbers Let's go again let's go straight back behind you right forward onto the hands. Okay, and you can see that I'm going up in a full person position every time you reading in five seconds okay woodchopper all bell ringer. What should you auction?

Okay, off we go. He can the German joking movement and learn from that Okay, then we want to be plugged in through nice and high and we're going to power workshop and change power chopped up the left and try 15 seconds this God has given push the side one reach down. Again, speed this up if you are finding it too easy as five seconds going into the power lunch. How long is this? So what I'm change solar wind and off we go. The Press using the specific power.

Saving really use the legs. Don't push up. Okay, knees down the floor. Keep going deep breaths now. Let's go five seconds 4321 It's a squat. Now, if we got the press, chest up, chin up, looking high.

Now we can go home last five seconds 431 as excellent work guys, that's absolutely fantastic Well done, because the class work. If you still got a little bit left in you, then I'll see you for the finisher. If not build yourself up towards it. Okay. And since you're on the Advanced one, I want you to really push yourself on every single session that you do all the way through the full 30 seconds and speeding this up. But congratulations for getting to advanced workout conditioning and cardio.

Well done. For the finisher, you're here because you feel like you've got a little bit more to give, or you just want to push yourself a little bit further. We've been working from 10 on the symbol squats straight into medicine for bell ringers. Then you're going to go straight into nine of each, then eight, all the way down to one of age. That is your finisher complete. Okay, guys, so for medicine door squat, gonna hold the ball underneath the chin, okay, and it's there nice and ready for the medicine ball.

Bell ringers. Okay, slightly faster. Off we go. So, Okay, come on, that's fine. Six keep it going. 789 Okay, there we go.

Nice squat. That's 1-234-567-8991 234567 eight and nine in squats as 1234567 and 8812 keep it going good work that's three and 4567 and eight on to 713456 and seven seven bell ringers. Keep it going 3456 good work we go Five and six are against one good one. Come on 2345 and six, five well.com picking up good 234 and 5123 Come on 1234 bell ringers 123 Have we got 123 123 Good work. And one, one, excellent work. Congratulations.

That was a really tough finish up. That was fantastic. If you did try that, then well done. Keep working with this program. keep progressing through it. If you do find something a little bit difficult, then just work for a slightly short space of time and then went to the next exercise to begin.

Well done. Guys, well done and congratulations in completing your workout. I hope that you've gone away and taken a walk around for about five minutes. Just to slow the heart down to what it what it was before he started working out. What we're trying to achieve now is some developmental stretching, not only to aid you in the reduction of your delayed onset muscle soreness or Dom's, but also to aid you in your development through our workouts as you progress from beginner through to advanced. What we're trying to achieve on the stretching also is to speed up your recovery, right.

What we're trying to achieve is your muscle fibers laid down into their original position much like you would pull a T shirt down, back and straighten out the creases in your T shirt. What you're trying to do is lay down the muscle fibers back into line and speed up the recovery. gonna work on the lower body progressive up through to the upper body We'd like to do is hold a stretch for around 30 seconds. And Joe is going to help me with that throughout as we progress on through the stretches. Okay, if you don't manage to get it straight away, just rewind it and play it again. And you'll gradually build up the process in your mind and hopefully it'll become habit for you.

But we're gonna start off with that is on carbs, probably because this one is the hardest one to do, you can alternatively do this one up against the wall, but what we're going to do is utilize the first opposition just to aid in our calf stretch. So if we just get down onto the floor, okay, so you bring yourself into a nice v position, and we start to achieve is a flat heel on the floor, you can see that it's been nice and high, and it's got a nice straight leg as well. If he has a bad leg, we're going to be stretching an alternative muscle that is in that region, as well. What one needs to do to this one is to keep the straightening positions keeping that heel down in the floor. And obviously after the workout even further, a lot more seated position to ask them to keep one leg straight on one leg to kind of bring the heel nicely, nice and close into the groin.

It's gonna take a deep breath in and breathe out and reach down that spread back. And we're just gonna be feeling it now is hopefully in the hamstrings in the back of the leg It's gonna slowly ease out, taking a deep breath in. And what I want you to do is try and achieve a longer stretch, take a deep breath in and breathe out. What we're going to do is things out of that one, I'm bringing the right person to meet the left. Kane's gonna really try and force those heels right into the groin and resolve it inside the legs. It's gonna force outwards on the elbows.

Really feel that stretch in the groin or the As that slowly eases off, let's find out just a little bit more than just say the opposite leg. Now stretch hamstrings on the left side Now exhale and reach down the back. Just the same as we did on the opposite side. Hate during the development or progressing through the more tougher exercises Increasing range of movement. Okay, what can I do is keeping this leg up Can I just cross the legs over towards the knee joint nice and flat, turn to the side of the fence leg, forcing this elbow on the outside of the knee and across. It's gonna get a big twist in that.

He's gonna feel this in the foot region, also down the side of the leg and the iliotibial band and our choir in the tensor fascia Lata area. Okay, great work and just released from there. Just for the benefit you guys at home, what's going to do is come around for the stretch Reach for the cat with his right hand and class that one behind the hamstring and roll back, kicking that leg. Find the leg that is grasping, it's gonna feel it in the glutes of the right side. As soon as that stretch these off, just make sure you are providing development by pulling in slightly more to increase that stretch of view. So Africa at home, this one's a beneficial stretch for you.

To release yourself from the stretch, just roll back up. Remember, always slowly on these and Change legs to the opposite side. So we've got one stretch to do before that one, he's gonna place the leg over to the opposite side and twist round forcing that elbow Ross again, it's good feeling In the clicks, and all the way down the side of the leg, hopefully maintaining breathing at all times. regulate that three times and taking yourself back to normal. Your Workout realigning all of those muscle fibers aiding you in your recovery speed. Slowly Can you just keep her leg crossed over, he's gonna do exactly the same as we did on the other side reaching through the gap, taking hold of that hamstring of that leg.

I'm rolling back, putting it nice and tightly and again, this time filling in the grips of the left hand side. Also, this stretches easing off, then what it's gonna do is just pull on that hamstring slightly more to increase that stretch. Okay, we're gonna do now is to move into the quadricep stretch the muscle of the ankle and foot that leg ups the rear. Okay, what's doing is keeping the knees dead along with each other as to increase the stress gonna force that pelvis forward. really feel the rectus femoris muscle all the way down the front and also in around the need all of the rest of the quadriceps muscles. Can realigning with those muscle fibers Jason load is never okay to roll over to the opposite side exactly the same type of react.

And keep in mind that there was a big pulse going through the internet. Breathing the whole time. slowly release. Okay, while we're on the floor, we're going to start moving into the upper body. We're going to utilize the fact that he is on the Okay, I was going to space his head towards the camera and what we need to do is teach him a law increase the stress and pressure and also bring the leg up to a forcing the body. Okay, and the reason we're doing this one is to increase the stretch across the pectoral muscles, the cross the front's of the deltoids.

That was part of a pressing movement. I press ups and military press and men simple shoulder press OK on slowly Joe, just gonna switch over to the opposite side. really forcing up. Excellent. I'm always gonna work on the last pulling muscles now. Okay, so in taking hold of the right arm, the left arm, we're going to pull over, reach nice and high.

Okay and we're feeling this isn't the large pulling muscles here. Okay, the latissimus dorsi and also the obliques or the obliques down towards here if we have used our outward cowl also get a little bit of reading Stretching that and also a slight amount on the triceps. And again slowly after that one, and let me show you about the opposite side, take note of the left on the side and coming out. Again, the large latissimus dorsi muscle, the rear deltoid muscle, triceps, obviously right into the legs might even get a little bit on the back. Okay, now we're gonna work on the rear deltoids. We're gonna take the arm across the body.

Nice inside of the straight arm. Again, maintaining a good posture right rear deltoid stretch here. It's gonna add a slight stretch into the back here was pulling that scapula forward. You can feel it right in the center of the back as well towards that scapula. muscles. Okay, slowly step one into a tricep stretch.

I'm going to show you from the front just gonna show you from the rear positioning. Okay, we should be aiming for the central spine. prognosis right? said hold the offer with the opposite hand and force that Hands on the center of the spine. So the point of what we will find should be within that stretch on the triceps. And once you feel that you can, that is easy enough you can just take that stretch a little bit further by forcing down the elbow.

Okay, just gonna ease off that stretch and just go with exactly the same stretch on the other side, forcing the hands down the center of the spine for some time increasing the stretch if you need to. Excellent and he's off Okay, what we're just going to do is just finish off on the abdominals with one simple exercise. Okay? And we'll go from side to side. Okay, and we just want the hands underneath the shoulders, looking forward, nice straight body, and we're just going to press up and feel that down from to the abdominals. Okay, rectus abdominus, the big sheets of kind of fancy abdominal muscles that we've got.

Just hold in there. We're going to come down, slowly release. And we're going to go one more time and press up. Stretching Slowly back down. And backups will be excellent guys. That's fantastic.

Of CDs of really, really important we want you to keep progressing on with those and keep doing the same routine every time and try and form a habit these never become natural straight after a workout to go straight into your stretching routine. Hopefully won't need to watch this back too many times and it will be built into your mind about exactly what you have to do every time. You need to keep doing them to aid in your development. Never leave them out. Okay, they will help you prevent injury, reduce the soreness, they may not cut it out completely but they will reduce it and also prevent prevents scar tissue building up in the muscle laying down the spine. exactly where they were before.

Keep going with it. Good luck with all of your workouts, and we'll see you again