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ЖИРОСЖИГАЮЩАЯ ТРЕНИРОВКА НА ВСЁ ТЕЛО С ГАНТЕЛЯМИ ЗА 15 МИНУТ! Рельеф + Масса

ЖИРОСЖИГАЮЩАЯ ТРЕНИРОВКА НА ВСЁ ТЕЛО С ГАНТЕЛЯМИ ЗА 15 МИНУТ! Рельеф + Масса

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тренировка джанет дженкинс

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00:00:13

hi i'm gina jenkins and welcome to my

00:00:16

kickboxing party we'll be doing some

00:00:18

high calorie kickboxing moves with some

00:00:21

fun bathroom so if you love to party

00:00:25

this is going to be one of your favorite

00:00:27

workouts especially on those days when

00:00:29

you just need a little cardio blast are

00:00:31

you ready

00:00:33

[Applause]

00:00:37

[Music]

00:01:12

it's time to warm up are you ready all

00:01:18

right I want you to start by taking your

00:01:20

feet nice and wide and turning your toes

00:01:22

out you're in second position pull your

00:01:24

pelvis into neutral now we're going to

00:01:27

start with a deep breath where you

00:01:28

inhale and fill your lungs with oxygen

00:01:30

inhale up and together exhale again deep

00:01:35

breath inhale fill your lungs now add a

00:01:37

plie on the way down exhale and lower

00:01:41

excellent

00:01:42

inhale exhale two more just like that

00:01:46

one more time finding your Center now

00:01:50

pop up right left here we go come down

00:01:54

low into those legs warm up both sides

00:01:57

now add an arm reach overhead you got it

00:02:03

we had a warm up those shoulders

00:02:06

give me four more warm up those last two

00:02:09

more keep reaching now circle the arms

00:02:12

alternate right left big circle you want

00:02:16

to warm up those shoulders you know

00:02:17

we're doing some kickboxing today I got

00:02:19

to make sure that your shoulders are

00:02:22

nice and warm give me two more each side

00:02:25

one more time now Reese across your body

00:02:28

and pivot pivot you got it you want to

00:02:32

warm up through your hips you lower back

00:02:34

and of course a little more in those

00:02:36

shoulders two more last time now

00:02:40

repeater knee right leg comes up warm up

00:02:43

those hamstrings that's right which it

00:02:48

up to the other side let's go one more

00:02:54

set

00:02:55

four on each side here we go in for last

00:02:59

time now step types on the spot just

00:03:03

give me three step touches and travel

00:03:05

you got it and three okay you know I

00:03:09

said we were going to do some dancing

00:03:11

right so add a little drop to the step

00:03:14

touch that's right

00:03:16

oh no maybe yours make the yard go home

00:03:20

drop it drop it now add a pivot pivot to

00:03:24

the back you got that

00:03:27

oh yeah you know that's cute you know

00:03:30

that cute one more time come on take it

00:03:36

back to the box screen give me some jabs

00:03:38

straight out straight up now when you

00:03:41

jab make sure you bring that on right

00:03:43

back in CrossFit pivot across your body

00:03:47

you gotta use the power in those legs

00:03:49

bring your arm up high

00:03:51

give me a hook elbows up high forearm

00:03:54

faces you you got that all right upper

00:03:58

thigh down us goes down use those

00:04:01

beautiful now give me a repeater knee

00:04:05

right leg four times pull it up pull

00:04:08

your abs in switch sides now drop it

00:04:13

like it's hot upset dance for me dance

00:04:15

for me add that pivot remember finish

00:04:21

here back and bring it right back take

00:04:25

it back to those punches one more time

00:04:27

for jab four three four crosses come on

00:04:31

have some fun

00:04:33

give me a hook take it up high uppercut

00:04:38

oh yeah this party's just getting

00:04:39

started

00:04:40

repeater knee you have no idea the other

00:04:44

side when I say drop leg apart the other

00:04:51

side who knew it would be so much fun

00:04:54

right pin it to the back own it own it

00:04:58

one more now we're going to stretch it

00:05:02

out hold Center side to side legs are

00:05:05

nice and wide then your hips to the back

00:05:09

of course I'm going to add a little

00:05:11

flavor so you go three and then you hold

00:05:16

it okay go three two and psychobos

00:05:20

three two and oh yeah next time my

00:05:25

friends when you hold I want you to add

00:05:28

it normally all right it looks like this

00:05:30

here we go three two one an extension

00:05:35

that's right just like advance you gotta

00:05:36

reach those arms and extend nice long

00:05:40

find time abdominals and extension two

00:05:45

more you know that's what that teacher

00:05:48

says extension hold it here hold it here

00:05:52

bring your right hand down feel the

00:05:54

stretch in your inner thigh now roll

00:05:56

your hips over hip flexors make sure

00:05:59

your front knee stays over that ankle

00:06:01

feel that stretch push energy back

00:06:04

through that leg and hold lift your

00:06:07

chest up

00:06:09

see frets inhale reach the arms up open

00:06:11

up that torso holes for three almost

00:06:16

there - back to Center switch to the

00:06:20

other side I know you can't wait to get

00:06:22

into that workout string you roll it

00:06:26

over our hip flexes both hands on the

00:06:31

thigh lift your chest up

00:06:33

inhale circle of whole feel nice stretch

00:06:37

in that hip back to Center here we go

00:06:41

hands on your side just flex your spine

00:06:44

warm up two more one more time roll it

00:06:49

all the way up all right hamstring your

00:06:53

right heel look forward deep breath

00:06:55

inhale reach exhale and fix two more

00:06:59

inhale reach exhales big one more time

00:07:03

inhale reach exhale hold by hamstring

00:07:06

stretch for three oh yeah how does that

00:07:10

feel ah well be together Rhoda and left

00:07:16

heel is forward deep breath inhale

00:07:18

exhale fit two more inhale reach exhale

00:07:22

dental tips back one more send it back

00:07:26

and hold want to make sure those

00:07:28

hamstrings are so nice and warmed up

00:07:32

bring your feet together roll it up are

00:07:36

you ready to party all right we're going

00:07:40

to start in your fighting stance put

00:07:42

your right foot in front left foot

00:07:43

behind get on your toes and just loosen

00:07:46

up both hands are up you got it you're

00:07:49

gonna start with the jab just straight

00:07:51

out with that right arm now pick this

00:07:53

jab from corner to corner let's go for

00:07:59

three God we're going to speed it up and

00:08:02

go doubles here we go to run with those

00:08:05

beats two jabs each corner come home

00:08:10

give me two more

00:08:12

one more time now on the spot

00:08:15

give me crosses force up that back leg

00:08:17

and reach that left arm straight out

00:08:20

pull your abs in give me eight more come

00:08:23

on the powers to move legs that's right now

00:08:28

fighting stance and just bounce it over

00:08:31

to the other side that's right stand

00:08:33

outside and stare

00:08:34

yeah here we go jab left we're just

00:08:37

switching it up corner to corner are you

00:08:40

ready oh yeah you hear that that's how

00:08:47

to use it my friend

00:08:48

give me four more we're about to get

00:08:52

grown come in here now crosses let's go

00:08:57

here we go push off that back leg right

00:09:00

come on give it

00:09:01

use that glute give me eight more eight

00:09:05

seven you know it's next it's time to

00:09:09

dance take that right leg you're going

00:09:12

to give me some heel digs take a slow

00:09:15

first it's right left right now toe left

00:09:19

right left again heel right left right

00:09:24

and hold then pose you got it can we try

00:09:28

to step up right left right okay

00:09:32

heel heel heel oh oh so I guess ready

00:09:37

turn it to your right go Carla take it

00:09:42

to the back oh yeah turn it wet wet wet

00:09:49

wet oh yeah now back song by deuce -

00:09:55

double - double cross - Mike - left -

00:09:59

right - laughs you got that feeling

00:10:03

double jab double cross

00:10:05

ah now single single give me hay so six

00:10:10

that's right strap is little punches now

00:10:13

he'll he'll look at the front legs heal

00:10:15

heal heal take it to the other side

00:10:19

that's right now give me those jab

00:10:23

double jab double cross you know it come

00:10:27

on giggles hey seven six five you

00:10:32

feeling it you know what's coming heel

00:10:35

heel heel front leg left right left now

00:10:38

toes it's always the front leg foot

00:10:41

okay let's speed it up double jab double

00:10:43

cross no more three P LEL heel front leg

00:10:50

toe toe toe double jab double fry

00:10:54

oh-ho single single heel heel you it's

00:11:00

front back front you got it double jab

00:11:04

one more set each side come on single

00:11:07

how's the body how's your buddy heel

00:11:10

heel heel toe toe last one go double jab

00:11:16

double cross zero heel heel front leg

00:11:22

right so so oh yeah now adding on from

00:11:26

your fighting stance knee back kick and

00:11:29

then walk for three to the other side

00:11:31

here we go

00:11:32

nice back kick swap here nice back kick

00:11:37

swap keep going right left walk again

00:11:42

knee back kick now turn that knee into a

00:11:45

front kick front back again so your walk

00:11:51

I want you to really work that well you

00:11:54

know

00:11:55

that's right 1r now double jab double

00:12:00

cross on the sub we're going to put

00:12:02

together Sigma heel heel heel toe that

00:12:10

was dad double cross that's right

00:12:13

singles come on you guys let's go

00:12:16

now heel heel heel toe toe from kick

00:12:21

back kick right left now walk it

00:12:25

front back walk it again I know these

00:12:29

girls are telling me and Jack wet all

00:12:34

right dad double cross come on

00:12:37

it was very okay bingo heel heel heel

00:12:42

come on how's your five toes

00:12:45

double jab double cross bingos work it

00:12:50

out work it out heel heel heel toe toe

00:12:55

front kick back kick

00:12:57

come on friend whoa whoa whoa whoa front

00:13:03

back I know you got it now I'm really

00:13:07

want you to own it give me a hundred

00:13:09

percent one more time yeah come on

00:13:13

people let's go work it work it work it

00:13:16

give me those heels come on

00:13:18

so how's it yeah double jab double cross

00:13:24

signal come on own it heel heel heel wet

00:13:29

go on kick back kick own it own it one

00:13:35

more own it own it last time come on own

00:13:40

it back slide back slide

00:13:44

now spider-sense you got it

00:13:47

oh yeah we are moving right along flying

00:13:52

next combination we're going to start

00:13:54

with one knee one kick to death and

00:13:58

across are you ready let's go

00:14:02

it's nice kick jab jab cross now take it

00:14:06

to the other side same thing

00:14:08

here we go nice kick jab jab cross take

00:14:13

it to the other side he's practicing

00:14:15

here we go

00:14:16

ye kick jab jab cross excellent all

00:14:21

night let's go knees kick jab jab cross

00:14:26

time to add in a little dance move right

00:14:29

after this knee kick now pop out right

00:14:33

left and hip roll knee kick you ready

00:14:37

we kick tap out that's right and hip

00:14:42

roll yeah baby music jab jab cross tap

00:14:47

out right left

00:14:48

oh man hip roll wood knee kick jab jab

00:14:53

cross kappa come on all those hips keep

00:14:58

it going now take some time learn these

00:15:01

moves feel it out feel it out roll that

00:15:04

hip I guess knees kick can we add a little

00:15:09

more energy I want to jump kick you're

00:15:12

going to jump if you want to okay if you

00:15:15

want to keep a low impact then don't do

00:15:18

the jump and fall of time okay Oh

00:15:22

combo hamper all you do with kick you

00:15:26

want to do all right here jump kick

00:15:28

double jab Club now tell me that hip

00:15:31

roll what yeah me kick double jab cross

00:15:38

Wow nice kick double jab crush what what

00:15:45

one more time let's go time add-on give

00:15:53

me an E and March for three oh that's

00:15:56

right

00:15:57

I want to turn your hips stack your hips

00:16:01

one on top of the other look at the

00:16:03

bottom seat make sure that's your instep

00:16:07

bases of television okay turn that foot

00:16:10

out now we're going to turn this into a

00:16:13

side kick ready what's outside kick

00:16:16

hands are in your fighting spin use

00:16:19

those three steps to really turn those

00:16:21

hips and get in a proper position all

00:16:25

right stomach it's done keep your abs

00:16:28

nice and tight normal all right yes

00:16:31

three two

00:16:35

now these Jeff you just open and close

00:16:39

you know I'm going to work this little V

00:16:41

step right oh yeah

00:16:44

the first thing I want to do is just

00:16:46

pump it out pump it out come on have

00:16:50

some fun with me um one more time work

00:16:55

it out

00:16:56

alright the next time you do the V step

00:16:58

I just want you to touch yourself

00:17:00

alright okay let's do it

00:17:03

Hey Oh two more one more time come home

00:17:10

alright let's put this together

00:17:13

you ready kick March kick March and to

00:17:18

be step go kick

00:17:21

now these steps pump it out cut it out

00:17:24

again kik-kik

00:17:26

come on I want you to tell me that dance

00:17:30

move pump it up boom-boom touch touch

00:17:33

kick kick yeah pump it up pump it out

00:17:37

side touch kick kick pump it out

00:17:45

touch all right fighting tears let's put

00:17:49

this all together you can do it you

00:17:52

ready knees front kick double jab cross

00:17:57

half side to side temporal needs front

00:18:01

kicks double jab cross cats eyes

00:18:05

disguise hip roll

00:18:07

now side kick to your right here left

00:18:11

pump it out v-steps

00:18:13

touch yourself on the top knee kick

00:18:16

settle down cross tap side to side hip

00:18:21

roll knee kick double jab cross tap side

00:18:26

to side hip roll now side kick oh please

00:18:32

step pump it out it's time for some more

00:18:35

energy

00:18:36

give me that jump chair me oh yeah baby

00:18:40

come on

00:18:41

tap April I can jump kick come on go yes

00:18:46

sound it out hip roll sidekick sidekick

00:18:53

pump it out speed step catch up down on

00:18:57

the top knee kick Oh

00:19:00

double jab right don't get lazy on me

00:19:04

now don't get lazy jump ship come on

00:19:06

fellows

00:19:08

kavanah hip rolls sidekick sidekick

00:19:14

v-steps

00:19:16

come on I know I know type itself I get

00:19:19

it again knees jump kick double death

00:19:22

cry this is man you better own it last

00:19:26

time oh yeah

00:19:30

here bro give it to me sidekick please

00:19:36

step pump it out pump it out let's go

00:19:39

out fighting

00:19:40

dad yeah alright we're moving on you

00:19:45

guys let's do it turn it to the center

00:19:48

and let's start with a table right left

00:19:51

here we go right left now this is

00:19:54

low-impact we're going to take it up a

00:19:56

little higher to a jumping jack but if

00:19:58

you want to stay here just bottle-cap

00:20:00

you ready let's go excellent

00:20:04

pull your abs in tight give me a fish

00:20:06

jumping jack go on anymore

00:20:08

here we go Hey four more excellent now

00:20:14

marks on the spot right left

00:20:16

we're moving on to a pivot that's right

00:20:19

going to show me some more little

00:20:20

dancing skills slowly take that right

00:20:23

leg forward pivot excellent March it out

00:20:27

again right leg pivot forward slowly

00:20:32

March it out now this time I went to do

00:20:35

it one more time slow but to the

00:20:37

eventual self when you pivot you ready

00:20:41

all right let's go right leg too slowly

00:20:44

just excellent marks it out let's do it

00:20:49

tempo five six seven go March it out I

00:20:53

can go

00:20:56

one more time come on Sheldon

00:21:00

excellent okay let's try the other leg

00:21:03

you ready slowly left pivot pivot marks

00:21:08

left again slowly step pivot pivot mark

00:21:15

now give me those arms but thank

00:21:18

yourself I hope marks right to know Oh

00:21:24

gobo let's go left side again let's go

00:21:31

one more time go to me

00:21:35

all right we're going to go back to

00:21:37

those jumping jacks

00:21:39

I want to deck and one pivot we're going

00:21:42

to start with the right leg

00:21:43

you ready that's give it front back five

00:21:46

six to death trim it right leg to death

00:21:51

oh oh give it Marty Mouse again two

00:21:57

jacks

00:21:58

Yeow damn it March it out we got one

00:22:02

more same side ready to - go pivot and

00:22:08

March it out say things we're going to

00:22:10

do on the other side okay - Jack's given

00:22:13

with your left five six seven go ticket

00:22:17

left March it out to deco pivot marked

00:22:24

it out last time - Jack come on dad

00:22:27

bring it on baby my pillows excellent

00:22:31

moving on I want three jabs okay across

00:22:35

the floor slowly we're going to travel

00:22:38

adding an elbow and a side kick you

00:22:41

ready fighting stance

00:22:43

whoa dad dad dad grab your hand elbow

00:22:48

back your hips side kick again jab step

00:22:52

step grab your hand elbows stock your

00:22:56

hip now jumbo go dad dad dad

00:23:00

elbow sidekick dad yeah

00:23:03

yes you got it for our work it out work

00:23:06

it out come on three more cup of death

00:23:10

work it out elbow to let's go I guess

00:23:16

give me one more time just to feel it

00:23:19

you know

00:23:20

excellent now switch it up to the other

00:23:23

side

00:23:24

five intense too slow here we go left

00:23:27

arm jab grab your hand elbows the right

00:23:30

arm side kick with the right leg again

00:23:33

jab left arm elbow with the right arm

00:23:37

ride kick with the right leg tempo go

00:23:41

elbow it's that traveling you got to

00:23:44

travel with my jab come on beautiful

00:23:47

triple jab elbow side kick

00:23:50

again elbow two more let's go one more

00:23:57

time

00:23:58

[Applause]

00:24:00

excellent fighting stance the moment

00:24:03

you've been waiting for okay put it

00:24:06

together to Jack White give it triple

00:24:11

jab elbow side kick ready let's go

00:24:15

two down save it right leg triple jab

00:24:19

elbow kick to that pivot left leg triple

00:24:26

jab elbow side kick come on spilling out

00:24:30

pivot right leg triple jab elbow side

00:24:35

kick to deck come on hit it left leg

00:24:39

triple jab elbow one more time

00:24:44

hmmm rightly triple jab to the right

00:24:47

elbow sidekick I guess given left leg

00:24:53

triple jab elbow sidekick beautiful open

00:24:58

those feet into a plie we're gonna jab

00:25:03

up down you ready - hey seven six five

00:25:08

oh three the other die - you feel that

00:25:15

for more now hold it's better you give

00:25:18

me crosses hold cenek eight seven six

00:25:21

five four three now jab up down with the

00:25:25

right arms Oh four three two left side

00:25:29

go for three crosses hold better jab up

00:25:36

down go the other side go come on

00:25:42

cross and pull center again down the

00:25:49

other side go now

00:25:53

center hole cut excellent

00:25:57

jog it back to the center well alright

00:26:01

guys you regular move on to a little

00:26:04

dancey track okay sit hold it with some

00:26:08

hip swing oh it's time to take you down

00:26:13

to the islands my friend oh yeah we're

00:26:16

gonna work the waistline so I want to

00:26:18

see you move those hips from side to

00:26:20

side a little right left action

00:26:23

use your abs use your obliques and works

00:26:27

out waistline let's go in right left

00:26:29

right left

00:26:31

yeah we're going to take it around and

00:26:33

both slowly with the right leg step

00:26:35

forward to the side we're going to the

00:26:39

circle and right back to two let's shake

00:26:41

it out shake it up have some fun baby do

00:26:46

it again

00:26:47

slowly here we go step front to the side

00:26:50

to the back back to Center excellent

00:26:55

now we're going to pick up the pace and

00:26:58

do it like they do it's in the Caribbean

00:27:00

five six seven go

00:27:03

work that waistline hold it hold it

00:27:06

oh yeah go go go go yeah baby the other

00:27:13

side slowly Lesley now don't forget join

00:27:17

your island face that's right if that

00:27:20

look like what is fun to do up on me

00:27:22

over here come down better that's the

00:27:25

boys out here you know you got to give

00:27:27

them that island face again slow come on

00:27:32

or sometimes you got to back the girls

00:27:34

off you is crazy so we're gonna

00:27:38

pick it up like I said like they do it

00:27:40

down in the Caribbean left side go okay

00:27:46

hold it I guess five six seven go yeah

00:27:52

oh yeah all right one east side we're

00:27:57

going to take it round with the right

00:27:58

four times then we're gonna take it

00:28:00

round with the lost you ready

00:28:02

five six seven go right three two sweep

00:28:06

it off now now shake it out this time I

00:28:11

want you to put a little more into it

00:28:13

little more just a little more arm and

00:28:15

really own it come on I'm trying to take

00:28:18

you on vacation here what boy 3 right

00:28:23

side go go

00:28:25

the other side go take it on check it

00:28:30

out all right we're moving on to our

00:28:32

kickboxing combo turn your hips slowly

00:28:36

starting here we're going to do a hook

00:28:38

uppercut knee roundhouse okay starting

00:28:43

with the right arm give me a whole left

00:28:45

uppercut left me Pam at your hip and

00:28:50

roundhouse you got that

00:28:52

give it to me two more slow here we go

00:28:54

it's cooked

00:28:55

uppercut me pivot roundhouse again ready

00:29:01

right left left

00:29:04

damn it roundhouse now tempo let's go

00:29:08

hook knee roundhouse I want you to add a

00:29:12

little power in that knee okay so it's a

00:29:16

little jump right here and you can have

00:29:18

chat follow her do the low impact

00:29:22

version staying on the ground all right

00:29:24

four more Oh Oh 300 need two more go

00:29:33

you got it last one you got bad all

00:29:38

right let's get dressed to the other

00:29:39

side slowly first it's left right ready

00:29:44

left hook here we go

00:29:45

hook uppercut back knees pivoted

00:29:49

roundhouse - or what uppercut knees

00:29:54

pivot round Oh excellent one more time

00:29:58

guys hook uppercut knees pivot

00:30:02

roundhouse now temple left arm struck

00:30:06

left right right nice and roundhouse

00:30:09

left right right knee roundhouse

00:30:12

that's right right knee left roundhouse

00:30:15

come on

00:30:16

puff-puff need for more Oh me

00:30:21

please half me two more last one

00:30:31

excellent Sanders now let's put these

00:30:34

together we're going to take it around

00:30:36

with the hip four times right four times

00:30:39

less then combo on the way combo on the

00:30:43

left you can do it five six seven go oh

00:30:48

yeah Sallis baby take it

00:30:51

hook bumpers tight knees

00:30:54

roundhouse now the other side that's

00:30:58

right

00:30:59

take it around go take it around

00:31:03

go hook uppercut right left roundhouse

00:31:09

get aside roundhouse take it around

00:31:14

come on the other side Oh what uppercut

00:31:20

go knees roundhouse you got it take it

00:31:27

around

00:31:28

come on move songs hip you guys take

00:31:32

your ticket put that mark on let's go

00:31:34

eat roundhouse the other side take it

00:31:41

around I want you to burn those calories

00:31:44

so you got a killer on this next one

00:31:47

let's go come on oh yes yeah the side

00:31:53

check it around now this is it oh the

00:31:59

lime side ready go

00:32:01

[Applause]

00:32:06

check it around

00:32:08

Joe finna sit here alright it's time to

00:32:18

move on from the next combination let's

00:32:19

bring it down we're going to start by

00:32:22

touching your heel two times here we go

00:32:24

touch two and switch you guys I want you

00:32:28

to feel yourself using those inner

00:32:29

thighs of course your abs and obliques

00:32:32

ah give me four more we're going to turn

00:32:36

this move into one heel and one side

00:32:39

kick so let's do slow first touch your

00:32:41

heel pivot sidekick I guess now just

00:32:45

pick the height you feel comfortable

00:32:47

picking and when you pivot make sure

00:32:50

your bottom foot turns out towards the

00:32:53

television you got to turn that bottom

00:32:56

foot up - on hips next one we're going

00:32:59

tempo let's go huh heel kick kill okay

00:33:05

nice hey Fargo hey seven six five you

00:33:15

got four three two more sighs one dog on

00:33:21

this fire here we go

00:33:23

moving on to one side hop one jab ready

00:33:27

let's go right side goes tap dad left

00:33:31

now if you want to take a high impact

00:33:34

we're going to take it to a jumping jack

00:33:36

otherwise follow my friend cat and she's

00:33:40

going to stay low let's go whoa

00:33:44

I love it come on one Jack one Jack a

00:33:48

more let's go

00:33:51

let's go come on

00:33:53

oh yeah bye oh I'll feel a dance coming

00:33:59

on two one all right god you're here

00:34:04

take it down we're going to go single

00:34:06

Single Double right left and two right

00:34:09

now keep this rhythm going this movement

00:34:12

called

00:34:13

wave your rad cuz I'm a double you will

00:34:15

raise your red foldout raga wave it oh

00:34:20

yeah come on get down on my single

00:34:23

single wave on my elbow

00:34:26

one more slow and I want to see you put

00:34:28

it on put it on you penny here we go

00:34:32

pick up the pace and single Single

00:34:35

Double oh yeah two more two more moving right

00:34:42

along hold it better hold it center we're

00:34:45

going to lean back two times right side

00:34:47

back back back back now take it back up

00:34:52

you ready right side again go step back

00:34:55

right step back left call that lean back

00:34:58

one more time let's go okay now let's

00:35:04

put that together with single Single

00:35:06

Double

00:35:07

we take it up we lean it back all right

00:35:09

here we go here we go single Single

00:35:12

Double

00:35:13

now lean back go right I said wave your

00:35:17

rag

00:35:18

where's your rest wait you're right come

00:35:22

on I'm trying to take you down to the

00:35:24

Caribbean that's right

00:35:27

lean back excellent last time go

00:35:32

single pebble I'll be back now ultimate

00:35:37

your knees out alternate right left

00:35:40

we're going to go to knees to fry eggs

00:35:44

right here two knees now two front kicks

00:35:47

to knees beautiful to protect come on

00:35:52

remember when you kick not to snap your

00:35:55

knees softly send those legs you got it

00:35:59

for three more come on Sunnis to kick

00:36:05

two more oh yeah one more time

00:36:10

excellent now take it down take it down

00:36:12

- double jab each side and single

00:36:17

here we go double jab right left single

00:36:21

cross again double jab

00:36:23

single cross you got that I know now

00:36:29

we're going to go from the very top

00:36:32

remember those news I'll cue you so just

00:36:35

do you back first move in heels sidekick

00:36:39

let's go heel kick now one Jack ones up

00:36:43

oh yeah you know it's Nick way to go rad

00:36:46

way wave it wave it lean it back lean it

00:36:50

back oh now to knees and to kicks uh-huh

00:36:55

double jab single cross do it again heel

00:36:59

kick

00:37:00

hey Jack - come on come on now wave your

00:37:06

rag girl let's go and boy leave back off

00:37:12

- knees - cake

00:37:15

beautiful double dad let's go cross it

00:37:19

out feel okay uh-huh

00:37:23

Jack -

00:37:25

when you're ready go lean back please

00:37:35

kick double jab single crosses again

00:37:40

heel sidekick come on work it work it

00:37:44

Jack step push it push it

00:37:47

way to go Rach come on dance it out

00:37:49

dance it out me back come on give me a

00:37:52

little personality leave please pick it

00:37:56

up pick it up

00:37:57

tumble down you know it crocks last time

00:38:01

come on heel kick

00:38:03

Jack with the job go wave your rag lean

00:38:11

back lean back now two knees to kick

00:38:15

that's right double jab

00:38:19

what do you say you want to do one more

00:38:21

time you are home last time here we go

00:38:28

heel side kick

00:38:30

one deck one down single single down

00:38:37

lean back lean back to knees to kick

00:38:42

come on all right double bingo oh yeah

00:38:49

oh yeah

00:38:52

all right my friends it's time to take

00:38:55

it down we're gonna bring it to a cool

00:38:57

down but don't worry we're still gonna

00:38:58

have some fun with a little Mambo

00:39:00

cha-cha okay take that right leg behind

00:39:03

and Mambo here we go

00:39:06

cha-cha-cha excellent now even though

00:39:13

we're pulling it down I still want to

00:39:15

work that waistline you got that so pull

00:39:18

your abs in tight and give me a little

00:39:20

rotation in those tips come on

00:39:22

excellent two more now take your right

00:39:26

foot and Mambo front back front go front

00:39:29

excellent and touch down the middle left

00:39:31

side now front back front you got it

00:39:35

what are step up those hips huh

00:39:37

work those ABS a little rotation in the

00:39:40

hip and pull your navel pierced fine

00:39:43

give me two more you're gonna flow one

00:39:46

more time now put it together

00:39:48

Mambo behind with that right leg let's

00:39:50

go again now mom go front back with that

00:39:57

right leg and three two cha-cha-cha

00:40:01

oh yeah again Mambo behind come on feel

00:40:06

it two more last one

00:40:10

Mambo front back here we go front back

00:40:14

and cha-cha-cha this is it so you better

00:40:17

own it Mambo behind have some fun ah

00:40:22

again that's right front back front here

00:40:27

we go and front back cha-cha-cha that's right

00:40:31

that's it

00:40:32

alright now March it on the spot right

00:40:35

left take that March nice and wide we're

00:40:39

going to tap it up from side to side now

00:40:41

press down low and lengthen out into

00:40:44

those inner thighs good four three

00:40:48

to hold it feel that stretch in that

00:40:51

inner thigh beautiful I just think you

00:40:55

deserve this stretch you worked really

00:40:57

hard so just enjoy it and you another

00:41:00

deep breath inhale I shall now roll

00:41:03

those hips over hip flexor stretch

00:41:06

excellent press energy back through that

00:41:08

left leg feel the stretch

00:41:10

place your hands flat on the ground

00:41:13

reach your opposite arm up to the

00:41:14

ceiling nice long line rotate through

00:41:18

your course we'll feel the stretch in

00:41:19

your lower back and your hips as well as

00:41:22

that front fly and take hold hands on

00:41:26

that v let's just touch stop good feel

00:41:30

the stretch through that hip inhale

00:41:32

reach the arms up exhale sinking tonight

00:41:35

hip hold four three two bring your hands

00:41:41

down tuck your back foot under and

00:41:44

straighten up that front leg for a

00:41:46

modified hamstring stretch go ahead and

00:41:48

follow Kat otherwise hold it here for

00:41:51

two more deep breath one more time feel

00:41:56

that stretch in the hamstrings

00:41:58

now turn it to the center and shift your

00:42:01

body weight over to your left

00:42:02

she'll be stretching your right inner

00:42:04

thigh excellent make sure that knee is

00:42:07

not pushing over you're tall you got to

00:42:09

keep your just back roll your hips over

00:42:12

hip flexor stretch push energy back from

00:42:16

that right leg keep your palm on the

00:42:18

ground we can opposite on top of to the

00:42:20

ceiling rotate through that portal feel

00:42:24

the stretch in your lower back and your

00:42:25

hip as well as through that right flush

00:42:28

take both hands on your side push your

00:42:31

custom email reach the arms up exhale

00:42:34

sinking flat hips and feel that stretch

00:42:37

[Music]

00:42:39

now bring both hands down tuck your back

00:42:42

toes under straighten up that front leg

00:42:45

and feel the stretch in your hamstring

00:42:47

continue to hold two more deep breaths

00:42:51

breathe into that hamstring one more

00:42:55

time now bring it back to Center hands

00:42:59

on your thighs squeeze your abs in roll

00:43:01

your spine sit down for two counts pull

00:43:04

your abs in rule inhale as you sit

00:43:07

exhale as you roll one more time inhale

00:43:11

sit exhale roll excellent folks you

00:43:15

gotta have a good time yes

00:43:18

so remember any time you want a party

00:43:21

and a great cardio workout I'm going to

00:43:23

be here for you and Soliday all right

00:43:29

[Music]

00:44:35

you

Description:

Интересное видео тренировки с Джанет Дженкинс - известного тренера голливудских звезд. Что-то очень похожее на тай-бо, но скорее является его более мягкой формой. Смесь элементов тай-бо (ударов и движений, похожих на кикбоксинг, если хотите) и привычной классической аэробики. Танцуем и выполняем удары одновременно!

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