High Velocity Page

(guitar music) What's up? Aaron from Fresh Start Fitness here. I'm with David. Hey, what's up, everyone? DJ Kevin. (scratches records) And Shaun. (plays guitar) We've got a full 20 minute workout for you. Some things are easy, and some are tough. If anything feels too intense, just march in place or jog or just catch your breath. When you're ready, jump back in. Now let's kick things off with a warmup so you're ready to move. Let's get that neck rolling. (piano and electronic music) And reverse. Other side. (electronic music) Reverse again. The other way. And once more. Now back to the left. (electronic music) All right, let's get some arm circles. David Arm circles to the front. Come on! (electronic dance music) And reverse. Reverse. (electronic dance music) Don't forget to breath. Get a good stretch in. Aaron Forward. Forward. Reverse. Reverse. Get a good stretch. Good stretch. All right, we're gonna cross our arms over our body. (electronic dance music) Feel the stretch in your back. Feel the stretch. (electronic dance music) Stretch it out. To the right. Very good, now we're gonna go down to the center and stretch our leg. Over to the side. To the side. The other side. To the other side. Back to the center. Stretch it out. To the side. To the side, come on. The other side. The other side. And a few more times. (electronic music) Stretch it out. (electronic music) You got this, come on. Stretch it out. Aaron Once more. To the side. To the other side. To the middle. All right, we're gonna get a couple lunges to stretch the legs out here and warm up our leg muscles. We're doing lunges right now. Come on! Stretch those legs out. (electronic music) Down, down. Come on! Stretch it out. Couple more, guys. Couple more lunges. You can do it! Come on! Stretch it out. All right, a few arm circles, get loose. We're gonna do some knee raises across our body. Here we go! Come on! Stretch it out, come on. Switch. Lift up the knee, lift it high. Let it meet your elbow. Switch. Come on! You got this. You were born to do this. Switch. (electronic music) Come on! (electronic music) Switch. (record scratches) All right. Now that you're all warmed up, you're ready to work out. We'll take it slow at first, and then it's gonna get intense. Let's do this. All right, these are hot feet, guys. Stay on the balls of your feet. (electronic music) Stay on the balls of your feet. You gotta be quick. (electronic music) No pain, no gain. (electronic music) All right, we're doing four corner box jumps. Side, back, side, front. Side, back, side, front. Side, back, side, front. Side, back, side, front. Side, back, side. (electronic music) All right, here we go. Robot jacks. (electronic music) Biceps, stretch them out. Come on! (electronic music) Stretch those biceps. (electronic music) Side, side, middle, side, middle, side, middle, side, middle, side, middle. Stretch those biceps. Aaron All right. Hot feet. (electronic music) David Stay on the balls of your feet. Come on! You gotta be quick. Don't give up, you got this. (electronic music) You can do it. All right, here we go. Four corner box jumps. Side, back, side, front, side, back, side, front, side, back, side, front. You can do it. Front, side, back, side, front, side, back, side, front, side, back, side. Come on! All right, here we go. Robot jacks. (electronic music) Stretch your biceps. Don't forget to breath. Middle, side, middle, side, middle, side, middle. Stretch your biceps, come on. You got it, you got it. I'm impressed. Side, middle, side, middle. Aaron Back to those hot feet. (electronic music) Hot feet. Stay on your toes. Stay on the feet, come on. (electronic music) Almost there, we're coming to the end. You're gonna do it, I know you are. (electronic music) (record scratches) Great job. That wasn't hard, right? We're gonna pick up the pace a bit and work your quads and your calfs. Let's get pumping. Tight arm circles, guys. This is a shoulder exercise. Stretch those shoulders. (electronic music) All right, we're gonna do heel taps. Here we go! (electronic music) Opposite arm, opposite leg. Down, up, down, up, down, up, down, up. Opposite arm to opposite leg. Stretch it out. Frog squat. (electronic music) Squat down like you're sitting in a chair. (electronic music) Palms to the floor. Palms to the floor. (electronic music) All right, skaters. (electronic music) And Travoltas. (electronic music) Back to the heel taps. Opposite arm, opposite leg. Strech it out. Stretch it out. Frog squats. (electronic music) Palm to the floor, palm to the floor. (electronic music) Sit down like you're in a chair. (electronic music) Strech it out. And back to skaters. (electronic music) Come on, move. Move, move, move, move, move. You're rocking this. (electronic music) Come on! Travoltas. (electronic music) Hey, come on. (electronic music) Here we go. (electronic music) All right, we're going back to those heel taps. Let's go! Opposite hand, opposite leg. Get low. Down, up, down, up. Get low. Opposite hand, opposite leg. (electronic music) Stretch it out. Frog squat. Palms to the floor. Sit down like you're sitting in a chair. Palms to the floor. All right, guys. We're gonna get some tight arm circles again. Stretch out the shoulders. This is a shoulder exercise. Stretch it out. All right, we're gonna jump with it. Just a little jump. Little jump. Working out your legs and your shoulders right now. We're getting ready to get back into those heel taps. Come on, you got this. Let's go! Opposite hand, opposite leg. Get down. Down, up, down, up, down, up, down, up. Opposite hand, opposite leg. Come on! And frog squats. Here we go! Palms to the floor. Sit low like you're in a chair. (electronic music) Stretch it out. Stretch your quad here. (electronic music) Yes! You rocked that. We're about halfway through our workout now. Let's try to keep the energy up and blast through these last few songs. Let's go into overdrive. Side bends, guys. Work those obliques. (rock music) Twisting lunge. (rock music) Twist to the knee. To the opposite knee. Twist it out. Twist it out. (rock music) Come on! Twist it out to the opposite knee. (rock music) All right, seal jacks. Here we go! (electronic music) Keep those arms up. Shoulder height, come on. (electronic rock music) All right, double time. (electronic rock music) Keep those arms up. Twisting lunge! (rock music) To the knee, to the knee. Twist it out. Work that core, work it out. (rock music) Twist. Twist to the knee, to the knee. To the opposite knee. Come on! Toe touches. Across your body. Opposite arm, opposite foot. (rock music) Here we go back into lunges. (rock music) Twist to the opposite knee. You got this. Come on! Twist it out. Are you ready to roll? Come on! Twist it out to the opposite knee. Come on! (rock music) All right, side bends. Work those obliques. Come on, work them out. Work them. (rock music) You're doing great. Let's catch your breath and get ready for what's coming up next, legs and biceps. Take a deep breath in and slowly breath out. Now shake your body. (rock music) Breath in once more and out. And get ready for some energy rock. (rock music) Forward lunges, guys. (rock music) Lunges, stretch your quad. (rock music) Stretch it out, don't let your knees get in front of your toes. (rock music) All right, guys, we're gonna do a split squat jump. Here we go! If you can't do this, we're gonna do a regular jump. Follow David. (rock music) Work those legs. All right. Body builders, guys. Flex those biceps. (rock music) Flex those biceps. Jump. (rock music) All right, here we go into the split squat jump. (rock music) Nice. That was nuts. Take a deep breath in and out. All right, get ready because this is the most intense part of the workout. You've been building up to this, and I know you can make it through. If something gets too intense, just march or jog in place. And when you're ready to go, jump back in. Are you ready to go the speed of fire? We're gonna march, get those knees up high. (rock music) Get those knees up. (rock music) All right, guys, we're gonna do a squat jack just a second. Here we go! (rock music) Come on! You can do it. (rock music) Work those quads. (rock music) Come on! Hey You can do it. Work it. All right, we're gonna vertical box with an elliptical. Here we go! (rock music) Keep breathing and work it. (rock music) Opposite arm, opposite leg. (rock music) Couple more, keep it going. You got this. There's no stopping now. All right, back into squat jacks. (rock music) Hey Come on! (rock music) You can do it You can do it Come on! (rock music) Hey Work those quads, come on! You can do it (rock music) All right, side boxers. (rock music) What you wanna do? What you wanna do? What you wanna do? Add an elliptical. Here we go! (rock music) Come on! Work it, work it, work it. Punch it out. All right. Everyone catch your breath. This last part's gonna be tough. I need you to breath deep. All right, deep breath in. And out. All right, let's get ready for squat jack jumps. Feet out, in, up. If this is too tough, look at my buddy David and touch the sky. (rock music) Come on! (rock music) Here we go! (rock music) Touch the sky. (rock music) You can do it (rock music) Feel the burn. (rock music) Yes! You did it. Amazing workout, everyone. Give the person next to you a high five. (soft rock music) Let's get ready to cool down. All right, we're just gonna march and take deep breaths. (soft rock music) Take it easy right here. (soft rock music) Nice and slow. (gentle guitar music) All right, very good. Now to neck rolls. (gentle guitar music) Make it stretch. Stretch out the neck right here. (gentle guitar music) Reverse. (gentle guitar music) (soft rock music) And reverse again. (soft rock music) All right, arm circles. (soft rock music) Stretch your shoulders right here. Arm circles, stretch the shoulders out. Reverse. (soft rock music) Let's go back. (soft rock music) All right, bring your arms across your body. (soft rock music) And hold. (soft rock music) Hold it. Feel the stretch there. Everybody down to the center. Hold it nice. (soft rock music) We're bringing the heart rate down. Stretch it out. To the side. (soft rock music) To the other side. (soft rock music) Stretch out those hamstrings. (soft rock music) All right, let's get a couple lunges here. Stretch it out. (soft rock music) Other side. (soft rock music) Switch again. (soft rock music) And one more time. (soft rock music) All right, everybody march it out here. Nice deep breaths. (gentle guitar music) Breathe it in (gentle guitar music) Take it slow All right, and everybody just shake it out a little bit. (soft rock music) Very good. That's it. Thanks for working out with us today. Your bodies and your brains should be energized and ready to learn. Fresh Start out. (soft rock music)