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I'm coach James. Welcome to your 15 minute no equipment needed total body burn
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If you're here today, you've done something positive for you and I'm proud of you so I'm excited to get cracking
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What we're going to do is we're going to do four workouts. We're going to do two and a half minutes of each. That last one might be three minutes so you can wait and see for that one
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We'll have a little bit of rest in between so I can explain what we're doing. It is all body weight. So our first two and a half minute am wrap is going to be five burpees and 10 vups
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I'll give you a quick demo. Then we'll get going. So burpee, hips and chest to the floor, pop yourselves up, and then V-Up, she'll be on your back
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and you're going to alternate up and touch, okay? So we're going to get started two and a half minutes, as many rounds as you can
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In three, two, one, let's get it, five burpees. If you can't go all the way to the floor on the burpee, no dramas, pop it back, pop it forward
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and you're working for five reps. It's two and a half minutes of work, then you'll get 30 seconds
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and then we'll change to the next workout. This is workout one and workout three
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So we're going to come back to it. This is 15 minutes of your day
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where you're making a positive change in your life, all right? So stick with me and grind it out
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10 of these. If you have to, just go to the knee
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You work as fast or as slow as you want. As long as you keep on moving, I don't mind. That's one minute gone
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I got two reps left on this second round of burpees. Trying to manage my heart rate. I don't want it to spike too quickly too soon
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I'm working for full 15 minutes. So I want to try and manage it, okay? And we're in
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Yes. Nearly there, 45 seconds to go on this first set
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Then we're going to rest whilst I explain the second one. Two reps, let's go
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Let's go, let's move. 30 seconds. Working at your own pace, stay in your own lane, it's okay
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As long as you keep moving, that's all I want. We're in
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10 seconds, try to get them done. Finish strong
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And time, rest there. Okay, if you need to, grab a towel, grab a drink, shake it out
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Our second one, we've got focus on the legs, okay? We're going to do 10 squat jumps
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So squat, jump at the top into 20 alternating lunges. Two and a half minutes, as many rounds as we can
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We're going in 15 seconds. So shake it out, get ready to go
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On the lunges, try to keep that head and chest up. Don't want anyone leaning forward, all right
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Two and a half minutes of work, going in three, two, One, ten squat jumps off we go
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If you need to, your bench is right here. Pop it up, if you have a chair, whatever it is
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Use that to help you with your squats. One more reps for me
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Good then on these lunges if you want to challenge you can jump for your 20 reps If not just step it back Step it in I don mind
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Keep reminding you of the goal to keep moving. You've achieved greatness just by showing up today
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So now put the work in. Keep focusing on bettering yourself. I'm halfway with 10
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Controlling this one. Try not to hit the floor too hard with my knee. Head and chest up. Keep breathing
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One more rep and I'm back into my squat jumps. Let's go
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Oh, this is a hard one into those lunges. Yes. Pop at the top, shake it out. Oh, this is a hard one into those lunges
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Let's go. We're over halfway, minute 15 gone. Alright, I'm going to hit one more rep here
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That's 10. I've got 10 more. Challenge myself to do jumping lunges. Left in a minute
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Proud of myself for getting that done. Back into my third set. Keep moving
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You got 40 seconds, okay? 40 seconds. Dig in. Reach deep. Find it within yourself
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Come on. Don't stop. I know it burns. I know it hurts
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That's okay. 25 seconds. Working through it. Yes
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Keep moving. 20 seconds, then we rest. Then we're going back into work
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Workout number one, which means you guessed it. We have to do this one all over again
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10 seconds. Five, three, two, one. Shake it out. Okay, give those legs a break
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Back into our burpees and V-ups next, all right? I deserve a drink
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I'm going to grab myself one. 20 seconds. Five burpees, 10 v-ups
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This is an upper body and core set. Back into our squat jumps and lunges
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Lower body, okay? Right, we're going in five. Three, two, one, two and a half minutes of work
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Remember you don't have to go all the way to the floor on those burpees
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If you don't want to, love it, then I'm down onto my back for my V-ups
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Extend out. Often touch your toes. If you can't reach your toes
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head towards the knee. That's fine. Get your breather here. Try to get used to getting that heart rate to drop
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whilst you keep moving rather than stopping, okay? So I want your focus to be if my heart rate's up now
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I don't want to just stop and stand around. It's only two and a half minutes. I'll just move a little bit slower
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So we're down. Yes. Keep pushing for me. Come on. There my five Back down into my V
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We're over halfway, minute 15 to go. Are we good? Let's cruise
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Turn back into my burpees. Flying through this team, flying through this
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Come on. 40, 50 seconds to go. Yes. One more rep
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this is the last time you're going to be doing this set
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Finish strong. We got 30 seconds. laugh and touch. Ten seconds. Try to get a couple of those burpees in if you're with me. Come on. We got five
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Three, two, one time. Okay. Time for that towel and that water break. 30 seconds. Then we go
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back into B. Last time we're going to do this one, all right? We're nearly there. And then we're
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going to rest and then we're going to stretch. So this is it. This is why you're here because it's
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difficult. You need a challenge. You want to push yourself. So when this one starts getting
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hard, remember that. I'm here to push myself. I'm here to better myself. I'm here with coach
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James. That's what we love. Let's go. Three, two, one. Ten squad jumps, 20 lunges. We're in
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Seven, eight, nine, ten, yes
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Reverse the lunges out. Remember, keep moving, let that heart rate drop
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Nice and strong, come on. I love that it hurts. It's okay that it hurts. This is why people shy away from it and don't do it, but that's exactly why you're here because you're up to the challenge. Let's go
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Halfway. We've got two minutes to go. One minute down, two minutes to go. I'm loving. I'm loving
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working up a sweat pushing that pace testing our limits come on
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on it's my halfway point at 10 remember you can do jumping lunges if you want to
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need to burner on the quads yes
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That's my 20 back into my squat jumps. Nearly there. Nearly there, come on
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Remember why you're here. Stay strong. Don't leave me out here doing this on my own
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Working with me. Legs are burning heart rates high I heavy breathing But we still move one minute to go One minute to go then we recover
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Yes. Halfway. Trying to keep my form as solid as I can
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even though I'm under fatigue. solid movement patterns reduce the risk of injury
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just keep them moving five left 18 19
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last one see this straight turning to my squat jumps ready to go come on
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20 seconds folks yes last 10 Don't stop for me. Come on. Five seconds. Three, two, one. And time. Give you a big one of them. Well done. All right. Deep breaths. Relax. Let's get a drink. Get that towel out
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We're going to give us a minute. Get that heart rate down. And then we're going to stretch out to finish off. Okay
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Oh, smashed it. Twelve and a half minutes, all in, intense. That's all you need
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Doesn't need to be any more than that. Two workouts, running back twice
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Upper body, lower body, bit of core. We ticked every single box. Okay, come down on one knee for me
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I want you to turn into that forward leg. Nice, deep breaths
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and change leg change sides yes down onto your hands and knees from here what you're going to do you're going to curl
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your toes under drive your hips back bring your head through and then go to the opposite way
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So hips down, head and chest up. Nice deep breath. So you feel that heart rate coming back down, yeah
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It's important to take time to stretch after a class, especially high-intensity class
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Give your body time to recover and adjust. Good, now push that bum back
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Hands out in front, head down. breaths. Good breaths. Good, up we get last couple. Right, arm across your body. Grab behind the elbow
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pull it in. And shake it out. Change sides
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My favourite part. Sending yourself with these hands. Deep breath in. One, two more
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Last rep. Folks, I'm Coach James. That was your 15 minute high intensity
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No equipment needed. Hit class. I look forward to seeing you in the next one
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Well done. Go get it
