NEW Full Body HIIT Workout to lose Weight _ 2021 Flat Stomach Challenge

It's the new 2021 28 day challenge .

And we've got a full body hit workout today to get you swing .

There's eight brand new episodes in this program and the full daily schedule is on my website .

If you're looking for new ideas , I've also launched a new recipe section to help you out .

And remember guys , you are not alone in this journey .

Do share your progress with the rest of the community on youtube , Instagram or join my Discord server if you want more support now smash that thumbs up button and subscribe if you haven't already and let's get started .

We've got 21 exercises across three sets in this workout , 30 to 40 seconds on and 5 to 15 seconds off .

Remember to know your limits and go at your own pace and rely on the low impacts if you need them .

Let's start with knee pull , switch , start by lifting your arms up one leg extended behind you .

Now pull down your arms as you bring your back , knee up , then jump to the other side and do the same .

If you're new to this exercise , do it slow and control it requires a bit of coordination , land softly and don't injure your ankles for low impact .

Just do without jumps .

Nice .

I feel , I feel , I see , I see a who 10 seconds rest here and we've got skaters hop to one side narrowly and bring one leg behind you without resting the back foot on the floor , then jump to the other side , keep your chest up and back neutral and do the moves in a controlled manner .

And for low impact , just take a big step instead of hopping from side to side and also go slower .

You looking at me , I me next , we've got squat reach then with your feet about shoulder with the pot , keep your core and glutes engaged as you squat and reach your hands to the floor .

Now jump up from the floor , bring your feet together or crisscross then jump back out into another squat and repeat if your hands can't touch the floor , that's ok .

Do the best you can .

You need to have good hips and ankle mobility to go low for low impact .

We just doing squats with reach is an end .

Say butt kicks are nice guys .

You're doing well .

This is similar to a jog , but bring your back foot as close to your butt as possible .

Have your arms moving like so like you're sprinting , you can always do any of these exercises slower adjusted based on your fitness level is totally fine to make adjustments just said , brought in from our best friend , nicely done guys .

Just two more exercises and we're done with set one .

We're doing lateral lunch , hop next , bring one leg to the side while pushing your hips back and sitting down into a side lunch .

Then get back to the center and do a hop for low impact .

We're leaving out the hops .

Instead you can bring your knee up .

Nice .

They are falling from outer space and now let's swap to the other lane and that's the end of the first set .

Keep going guys .

You're doing well .

Was five .

Thanks for breaking my and those feelings that we both have when I leaned in and you pull back and you said friends are saying I love your eye , right ?

Can help and that set one , you can pause the video .

If you need a longer rest , it's important to stay safe and know your limits right now .

We got touch ground , cross over , start in a forward lunch .

Then shuffle jump towards the center , then repeat the same on the other side .

Make sure your back stays neutral and knee doesn't pass your toes .

This exercise requires coordination .

So try to practice this move slowly or you could do so without jumps , your body will learn and adapt .

So don't worry if you can't master the moves the first time you tried it and following pathway just doing it without the jumps .

Hi .

Yeah .

My friends .

I no my friends , I say I lose plan that right next we're doing shuffle , crunch , shuffle to your left and crunch and squeeze your abs and repeat .

On the other side , you can bring your arms out .

Literally as you shuffle .

If you want to increase the intensity , nice and slow for low impact , friends are saying I lost talking about your oh and all right friends are saying I lose friends next .

We've got overhead to jumping jacks .

Make sure you're on the flat surface and that your mat doesn't slip .

Make sure you're doing it in good form and kind of robot it in a way .

Engage your core too .

You're doing great guys who are almost halfway through .

We've got in and out squat necks but working your core , your thighs and your booty here , keep pushing .

You can do it great work .

Next .

We've got courtesy lunges just three more exercises to the end of set two .

You've got this guys bring one lake diagonally behind you as you lunch down then push off from your front heel to get back up and repeat on the other lake .

If you find it hard to do cury lunches , you can do reverse lunches .

Somehow I woke up about him .

Be fucked .

Smelling like that environment .

The girls in polite in the club every night .

That's how it goes when you Hollywood .

Perfect .

Hollywood .

Chris Hollywood , nicely done .

We've got Heinzman necks while going side to side , bring one leg up at a time .

Think of it as lateral sprinting high and for low impact just go nice and slow .

Remember to swap the low impacts whenever you feel too tired , that's what they're there for .

It was hard for , got no place to come .

Feels like God , I sat inside and how bless this Hollywood .

I never know .

Lateral squads are next a final exercise of the second set while shuffling to one side , then squat down or you can start in a quarter squad and move laterally and do a full squad smelling like that .

I got the girls are polite and the color be nice .

That's how it goes .

When you Hollywood person .

I set two is done .

Pause the video here for a longer break .

It's really important .

You have rested enough as we are getting down on the mat .

Make sure your heart rate is lowered before you get started with the next set .

Let's start with push up to knee tap , do a regular push up and have your elbows pointing out 45 degrees instead of flaring outwards .

Make sure you're squeezing your packs as you get up and then tap your knee with your hand for low impact .

You can do the exercise on your knees up .

S simple .

I in the club every night , how it goes when your Hollywood great work guys .

Now standing on the mat and we doing some plank jacks into a burby , start with your hands directly below your shoulder , jump both feet outwards , then jump both feet towards your chest , then jump up into the air .

This isn't the easiest exercise , but we gotta push through guys .

It's the last step .

Let's do this .

Oh my God .

Guess fears are coming now , I'm sorry .

We got a really embrace .

We got his mouth and you can trust me bathing me or everything .

Come here .

You feel a bit .

You're doing well guys .

We are doing a walkout next , then some shoulder taps and then repeat work your upper body guys .

And this is an easy one .

So keep going .

You can do it .

Someone in the jungle of love .

Yeah .

Right now get into a reverse table top position and we are lifting your left leg up parallel to the floor and we are going to do some hipped brust .

You're gonna feel the burn in your glutes and triceps , but keep pushing on and below impact .

Just do hip brut come in when you feel a bit and when you need to cry , I'll be by your side would you need on one day ?

And when you need to escape from 1000 farms , I'm gonna kiss you wherever you just four more exercises to go .

We are moving on to the other leg here in the jungle of love .

If you were doing low impact before you can spice it up by lifting your hands upwards like sorry Sean .

So people say I try to hug people , say I come of really crap toe touches our necks and we're touching the opposite feet with your hands .

Your arms might be burning right now .

But you can do it if you need to rest for a few seconds .

It's ok .

Take your rest and get back on it .

Don't know why people don't like me .

I have no friends but that's ok .

I don't need them any way .

I do my best on my own and I just rather be alone rather be but fine .

I don't need them to pass the time .

And when right now flip around and we've got Griner just two more exercises to go , guys take a big step or hop to the side , then back to the middle , then to the other side .

This can be difficult for those who don't have hip mobility .

So if that's the case , you can try the low impact , don't quit .

Now , just do the low impact if you need a small break , no friends .

But that's ok .

Great work guys .

Stand up .

Right .

And we're going to end the workout here with some .

Let's do this .

I have no friends like I don't need that to the time .

Mhm Will describe .

Try to be Yes .

Yeah .

Friends with that .

And that's the workout guys .

I hope you had a good sweat .

Stick with the schedule and you're gonna get stronger each week .

Smash that like and subscribe button .

So this video reaches more people and I'll see you in the cool down or the next video .

Bye .