Original subtitles

Full Body

Hi guys

this is Anthony from Caravan and today we are an advanced

full body

you made it we're right here we're going to accomplish

this full body exercise together starting with the

legs

then moving into some core plyo cardio exercises and

then we got some arms and shoulders to finish guys

full body exercise

you've made it through the week well right here

now we're finding the last level progressions putting

it all together so we're going to start just in our

normal squat

the cafes and then we're going to build flow squat

to calf raise squat to curtsies and then some side

lunges and then we're going to move from there right

into our cardio plyo core we go three two and one squat

down calf raise it up end of the time were right here last

day advanced full body you made it let's get through

this workout together

Smile at this journey and know that it's just the first

step towards elevating your life

good guys twenty down twenty to go after this

we will go squat to curtsy and that will stay in that

little bit of a squat hold position

that'll be your next progressive movement ten we

have five four three two and one take our time

we go to squat curtsy squat and back

so it's a baby squad

we're just moving side to side in this plain isolating

that glutes inside the curtsy

After this

we're going to move into those side lunges from side

to side alternating between left and right after

every five so we'll do twenty in total five on each

side

we have fought for

Three two and one take our time right side bunch five

then left right then left and then we're moving to

that core plyo

we go three two right side lunch right back up to three

shoot that but back for push off from that same leg

extending out and then we move our right foot over

we're gonna go left side lunge one hips go back to three

and as you can see

I'm just tapping my standing leg when I come back that

allows myself just to get a little bit of a rebound

now we're back on the opposite side five on the right

five on the left and then we got that core plyo five

on the right one two three four

Five take your time step to the right we're going to

go left side out we go in three two and let's get a two

three four and five we're going to work thirty second

intervals

we got high knees one's and two's power jumping jacks

from there we're going to go right to a regular jumping

Jack with that power incorporated called the power

Jack and then we got our in-and-out

so ones in twos power jumping jacks power jacks and

then are in and out thirty seconds

each

this is that cardio moment we rock in three two let's

go high knees ones and twos eyes on the prize we've

made the last workout we're right here survive this

two minute round with me

And then all we've got left is a little legs and some

arm and shoulder somewhere out of here

we're going to move to those power jumping jacks in

five four three two leg comes up arms go through get

those knees up tap those hands underneath we are here

for thirty before we move to our power jacks

nice soft control in the balls of our feet

excellent excellent work

good work guys

five four three two and power jacks let's go push those

hands up full extension

After this

we've got those in and outs were right there I'm sweating

your sweat and we're on this journey together

let's get it y'all final ten we have five four three

two when announce let's work double time those hands

elbow shoulder is at ninety degrees

keep that chest nice and bright

after this

we are back to squat to calf raise squat to curtsy that

is your next thirty combo coming up before the final

arm round squatted cafes five four three two

Squat to calf raise this is your steady state moment

the legs is where we anchor it all back in because once

we go to that push-up position

we're putting in work for the final leg of the day exercise

it out

guys inhale exhale

take your time on deck squats the curtsies ten seconds

I'm sweat hardest workout

we've done so far and we're doing it together three

two and one adjust those feet squat curtsy and curtsy

I saw those legs squad

let that little bounce become incorporated really

stay nice and low

keep that

Yes

nice and bright fifteen seconds and then we take it

to the floor for banshee push-ups five four three

two and one take your time dropping to the floor advance

you pushups on deck

we've got two more push-up patterns after this and

then we are home in three two push up drop it back

let's work inhale down

Ex a lot

excellent excellent work

so far guys ten seconds left

and then we go to mountain climbers

In five four three two mountain climbers

let's work and then we'll get a small break before

we finish out with one twenty one wide normal close

fifteen seconds ten five four three two and rest fifteen

seconds wide normal and close and then we are done

we have completed the program

we're almost out of here

seven y seven normal seven close everything you've

got

um right here with you I'm sweating

your sweat and we're going to make that progress right

here

Right now ten seconds and we go right into it five four

Three two and one one two three four five six seven

move it one two three four five six seven last one one

two three four five six and seven excellent job

take your time to stand up

give yourself a round of applause

you've just completed advanced full body

this is Anthony from Caravan always elevate