I'm and this is hip hop dance intervals .
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You ready to have some fun ?
I hope so .
Here we go .
I'm Kiara .
This is Be Fit hip hop interval training .
Let's get right into the warm up ear , touching the shoulder .
Then we're gonna do the same thing on the other side .
Here we go right here .
Good .
Gonna warm up that neck .
Get it ready to work .
Doing some of my favorite hip hop moves today .
Good .
Now , turn it right to left , good and lead with the chin .
You got it .
Next move we're gonna do is one of my favorites .
It's the boogie neck right here .
Go .
Awesome .
Now you're gonna give me a shoulder roll forward and fold the arms .
Here we go in 5678 .
Roll it right here .
23 .
Good .
Let's have some fun with it and add a hip roll this way .
Go .
Hey , hey , good .
Bounce it other way .
Go nice .
Hey , warm those hips up and warm that lower back up .
Good .
Next thing back , warm up , taking it out .
567 right here .
Open the arms .
Go good .
Cross it .
Cross it .
Good .
Few more .
Four , three , two .
Step it in right here and just give me those circles and those knees warming up the joints .
Getting them ready to work way .
Go .
Good .
Excellent .
Step it out right here .
Roll it up , good shoulders , back and down .
Awesome job .
Let's get into it .
We are doing five moves , four rounds per move , 20 seconds on 10 seconds off .
Then you get 32nd break .
Ok .
First move .
It's just like a jumping jack .
So we're just taking it from , to just like that and pulling back with the elbows .
All right , you're gonna give me everything you got .
I got my girls here with me and we're gonna rock it out today .
Here we go .
Go .
Hey .
Yes , good .
There you go .
Pull those elbows all the way back .
This is working that upper back , shoulder area .
Keep your abs , tight core engaged , working those calves that booty gonna be right .
Good .
You got it .
Good job .
Bring it down .
Excellent breathe .
You're gonna give that to me again .
Here we go .
Let's go for it .
Hit it .
All right .
Let's have some fun with it right here and turn .
Go .
Go .
Good , go .
Yes , you got it right here .
Go other way .
Go .
Yeah .
Go bring it back to the front .
Awesome job .
Oh my gosh .
Breathe .
Third round , third time is the charm you're gonna really give it to me .
Here we go .
Go .
Hey , good .
Bring it up .
Pluck it up .
Take it back .
Go .
Who go go .
Let me hear it .
Hey , let me hear it .
Hey .
Yes , good .
Let me hear it .
Hey , good job .
Bring it down .
Excellent .
Breathe .
Get ready for that last round for this move .
Here we go .
Get it .
You gotta go .
Don't you give up ?
Keep moving .
Keep moving .
I know it's tiring but you gotta challenge yourself .
You're gonna get this 32nd break coming up .
You deserve it right here .
Bring it down .
Oh Breathe , grab some water , inhale , exhale .
You keep moving no matter what .
Watch me .
The next move is one of my favorites .
It's a double booty hop .
You're hopping up two times 12 , down , two .
So in and out just like that .
That's how you doing ?
All right .
Here we go in 567 .
Let's go hit who ?
Hey , hey , yes , guys who have some fun with it .
Get funky .
Go .
Whoa , whoa whoa You are .
Hey , stop it right there .
Take it down .
A How you doing ?
You feel good .
Hey , here we go .
Let's go for it right here .
Go .
Let's have some fun .
Turn it to the side , go , stay right here .
Stay here .
They got to see that bounce .
Boom , boom , boom .
Boom .
Yeah .
Oh , yes .
Good job .
Back to the front .
Let's talk .
Breathe .
Yeah .
I know .
Good job .
Let's go for it again .
Go hit it .
Yes , you got it .
Let's have some fun with it .
Turn it , go right here .
Stay there .
Bounce it and bounce it .
You're gonna feel it in those caves .
You're gonna fill it in that back .
Oh , that booty .
Good .
Bring it down .
Oh , man .
Oh , man .
Let's go for it .
Last one .
Go .
Who ?
Take it up so fat .
Oh Back up , back right here .
Stay here .
Do breathe .
I know it's tough but you can do it .
Bring it down , shake it out .
Good job .
You deserve that break .
Breathe .
Who get your water ?
Because I need you to come back .
Strong .
Recovery is just as important as the workout .
All right , next move you're gonna clap above the head and push the knees down .
Knees up , hands down .
Are y'all ready ?
Let's go .
678 .
Go .
Now this is totally up to you .
If you wanna hop it , you can always keep it here .
This is your workout .
I'm just here to help you .
Stay motivated .
Hey , come on .
Good job .
Bring it out .
Oh yeah .
Good job , ladies .
Good job to you .
Breathe .
Let's go for it again .
567 .
Go .
Yes .
Come on .
Give me everything you got .
Who ?
Let's go .
What do you have to lose ?
Nothing but the pound .
Hey , come on , let's go .
Get it up there .
Whoa , whoa OK .
Bring it down .
Who breathe ?
They time to charm .
Let's go for it .
Go .
Oh get those arms all the way up there .
Let's take it around the world .
Go , go , go , go the way , go , go , go , go , go take it down .
Yes .
Last one .
Give me everything you got here and go .
Oh , come on .
I'm gonna challenge myself just like I want you to challenge yourself up .
Go free .
Almost done .
How you doing , Sasha ?
Hey , bring it down .
Good job .
Good job .
Grab some water .
This is your 32nd break .
This is your recovery .
Inhale , exhale .
Next move .
How are you doing ?
Jumping out in , back to the front , knees up , out and in and knees up again , out and in , knees up , out and in knees up .
Here we go .
Get it .
Hands on the hips .
Go right there .
Hey , it's really worth getting .
Go .
Go .
Go .
Oh You got it .
Come on .
Hey , hey , yes .
Bring it down .
Bring it down .
Whoa , three .
Here we go .
567 .
Go .
Hands behind the head right here .
So let's have some fun with it .
Oh Who ?
Hey , go , go , go , go , go .
Breath .
Who bring it down ?
Whoa .
Talk about cardio .
Oh my goodness .
Last one around here we go .
Go .
Oh Let's add a cloud right here .
Go .
Yeah .
Go .
Hey , hit it , hit it , hit it , bring it down .
This is your last round right here .
Oh , here we go .
Go .
Hey , clap it out .
Go .
Hey .
Yes .
No .
00 , let me hear it .
Oh , let me hear it .
Let me hear it .
Yes .
Bring it down .
You deserve it .
You deserve it .
You deserve it .
You deserve it .
30 seconds inhale , exhale , grab some water .
Next move is a jump lunge switch .
All we're doing is 1 ft in front , 1 ft in back and bring it back to the middle and do the same thing on the other side and you're pulling the elbows back , leading with the elbows .
Always meet me in the middle right here we go .
567 .
Go .
Yes .
Oh yeah you got it .
Come on , come on , come on , come on , go , go go .
This is working that booty those calves , those legs break it down .
Oh yeah this is your last round of moves so I need 100 and 50 million% from you from y'all .
Let's go .
Hit it go .
Alright let's have some fun with this .
Take it around , go turn it , turn it go .
Oh no .
Right here .
Yes .
Right here .
Good .
Stay here .
Get low .
Get low , get low .
Who bring it down now if you know me , you know we gotta work the other side .
Here we go and go .
Hit it .
All right .
Turn it , go , stay , stay here , go , go right there .
Good .
Go good .
There you go .
You gotta stay here .
Get low .
Come on , come on .
Last one you got this .
Let's go for it right here .
Go hit it , push those elbows back .
Really ?
Work that upper back area .
Who work those abs ?
Go down .
Hey , you got it .
Hey , good job .
Bring it down .
Oh my gosh .
Yes .
Yes .
Yes .
Breathe .
Grab some water .
You're ready .
So cool it down .
We check it out .
You deserve this recovery time .
You've worked very high .
Pick it out .
Oh , good job .
All right .
Here we go .
Chasing arms , taking it back right here .
Let's go back and just tap the heels , bend the knees just a little bit .
Let's have some fun with this .
Lean it to the side .
Oh Yes .
Oh and just breathe great job .
Now take you forward right here .
Go , hey , and just bend the knees just slightly .
You got it .
Good .
Step it out .
Rib circle that way .
Ok .
Oh Breathe .
Really ?
Isolate that core .
We work the back .
We work the core other direction .
Go breathe excellent body roll .
Step it in right here .
Go step it back .
Go breathe , step it in .
Go breathe , step it out .
Go good job and step it in .
You got it .
Oh , excellent .
Give me a cat stretch .
Slip it out .
Good inhale .
Take it up .
Roll it up , slowly , shoulders back one more time .
Good stack that spine , shoulders back , good .
Walk it in .
Big inhale .
Take it up .
Exhale one more time .
Big inhale .
Take it up .
So take it down .
Good shoulders back .
Just freeze .
Yeah .
Good job guys .
Hey , side to side right there and just bend the needs just a little bit .
Yes .
Last time .
Big inhale .
Take it up .
He take it down .
Great job guys .
I'm Karla .
She and I will see you next time right here .
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