 Hello, future student of at Saxion. So, we are Kali and Tim from Studio Ruit, located in the city center of Deveter. And we give a lot of group sessions like fitness, boxing, yoga, and are we missing something? Yeah, we also teach personal sessions like personal training, physiotherapy, personal yoga as well. And today we made a sweaty workout session for you guys, so you can train on your intro week. Yes, and if you like it... Come join us, maybe. Maybe come and join our studio for one session or something. Alright, enjoy! Hello, and welcome to the warm-up. It's important that you put some nice music on. So, go to your Spotify and play some of your favorite music because you are going to need it. Alright, first we're going to warm up. So, you can dribble with me in a nice tempo. We're going to start easy and we'll make it harder and harder and further we go. Alright, in the first 15 minutes I'm going to do with you. I'm going to use a lot of boxing and kicking, a lot of high intensity exercises, so we will get all sweaty. Alright, pay attention because every time your right leg touches the ground, your right fist throws a punch. Alright, make sure your time is good. So, step and a punch is at the same time. Right foot, right hand. Really good. Five, four, three, two, one. Alright, you can continue dribbling. You already feel that that heart rate is going up. You have to breathe faster. Alright, we're going to switch sides. So, left, left, feet and fist at the same time. Boom, boom. Alright, make sure your other hand is near your chin. It's your guard, your protection in boxing. Keep going. At a fast tempo. Boom, boom. Five, four, three, two, one. Alright, on a normal dribble. Slowly, you're getting warmer and warmer. And it's really necessary that you have some nice music on. So, if you don't have that yet, make sure you put some music on. Alright, we're going to do some front kicks. Like this. A high kick, a step in between and then we switch sides. So, we do a kick, step, step, step. Kick, step, step, step. Kick, step, step, step. Boom, boom, boom, boom. Yes, feel the dribble. High kicks. So, after the kick, you do two steps back, one steps forward. And then you throw the kick. Boom, boom, boom. The higher your kick is, the warmer it gets, of course. You really try to hit the belly or the chest of your opponent, to make your head even if you're really flexible. So, make sure you go high. Kick, boom. Kick, boom. Make sure you kick with the bottom of your foot. So, not your toes, but really the bottom of the foot. Alright, both sides. One more, last one. And we're gonna do some dribbling again. Awesome. Shoulders are relaxed. They bounce a little bit. Really, really good. Alright, we're gonna do some high knees. So, we stand like this, the feet are white. Then the heads go up in one corner. And then the knee goes toward both the hands. And we're gonna do it with the same side again. So, knee, boom, knee, boom. Alright, it's really like you're dragging someone down to watch your knee. Make sure you exhale when you give that knee. Knee, hop, knee, hop. Five, four, three, two. Come on. One more. Alright. Feet apart again. We go to the other corner with our hands. And we throw the other knee. Let's do this. Boom, down, boom, down, boom. Alright, that is really, really good. It's important that you follow your own tempo. If I go too fast, you can do it slower. If I go too slow, make sure you do it faster. Five, hop, four, hop, three, two. Come on. Last one. Alright, then we're gonna start rippling again. So, first part of this workout, like I already told you, is 15 minutes of high intensity with a lot of boxing and kicking. So, we're gonna sweat. The heart rate is really, really high in these fierce 15 minutes. Okay, then we're gonna do some jump squats. So, feet point to the front. The knees go to the front as well. When you go down in your squat, you stay nice and straight with your upper body. And then you jump. And when you hit the floor again, you immediately go down in your squat. Alright, follow me. Jump squats. Jump high. Land softly. Boom. I like it to swing my arms back when I'm jump. And keep them to the front when I'm down. This is so hard on the legs. Five, four, three. Come on. Two, last one. Alright, well done. We're gonna do one more dribble. My heart rate is pretty high now. 140. Alright, that's good. Okay, so when you're right-handed, your left leg is in front. When you're left-handed, your right leg is in front. Make sure you've got that. Then the front leg is bent just a little bit. Alright, put your guard high. So the fists are near the chin. What we are going to do is we're gonna throw first the arm. The same arm as your front foot. And then we're gonna throw the other arm. So jab, this is called a jab. And then a cross afterward. So jab, cross, back. Jab, cross, back. Jab, cross, back. So when you're right-handed, your left arm goes first. When you're left-handed, your right arm goes first. Make sure you keep that rhythm. Boom, boom, ha. Boom, boom, yes. Alright, come on. Keep that tempo. Five, four, three, two, one. Alright, really, really good. So another combination. Still the same leg at the front. Guard is high. So I'm gonna show you how you do it when you're lefty. So throw a right punch, then a left hook, then a right hook. Alright, so when you're not a lefty, when you're right-handed, you do it all different. So the opposite as I'm showing. So left, sorry, right, left hook, right hook, guard. Right, left hook, right hook, guard. Right, left hook, right hook, guard. Okay, when you've got it, you go faster. Boom, like this. Boom, boom, boom, guard. Boom, boom, boom, guard. Come on, keep that rhythm. Sa, sa, sa, sa, sa, sa. Make sure you've got it. If it goes so fast, you slow it down a little bit. Boom, hook, hook. Straight, hook, hook. Come on, keep going. Yes, five, eight, four, three. Come on, two, one, sa, sa, sa. Alright, really, really good. So make sure you've got it soft. Grounds, maybe a yoga mat or something, maybe just a pillow, it's also good because we're gonna do a sit-up and when you're at the top, you throw a jab and a crush. And make sure you end that combination which are good to hand. So when you're right-handed, you start with your leg. Boom, boom. Join me. Come on. We've got five more minutes for this high-intensity part of this awesome sweaty workout. Come on. Boom, boom. Yes. Come on, guard is near the chin again. We'll go down only when you throw a punch. Your guard is down. Five more. Four. Come on, keep going. Last one. Alright, really, really good. Fast, the end up again because what we're going to do is we're gonna do a dribble and every time a foot hits the ground your same arm is going to throw a punch. Boom, boom. Yes. It's a bit like a hardcore dance. So punching and dribbling simultaneously. Pretty hard. Pretty hard for the coordination, of course. Trying not to overthink it. It's the same as your first year in college. Don't try to overthink everything. Just go with the flow and do it. Boom. Five, four, three, two, one. Alright, really, really good. So what are we going to do? It's a little bit of a ninja exercise. So we've got to make these rounds inwards to outwards. I'm gonna switch sides. You can join me. Come on. Boom. Make a really big circle with that knee. Keep your guard high. Keep your hands high. Keep tension on that core. Really good. Continue. Come on. High. So if you want to make it harder and do it with a straight leg, it's way harder. It's also really nice kick and kickboxing in the MMA as well. Inwards to outward. Boom. Go high. A little bit of footwork in between. Five, four, three. Come on. Two, and last one. Alright, really, really good. So what we are going to do is pretty, pretty difficult. It's the last thing from the high intensity part of this workout. So we are going to do this combination. The jab cross. Jab cross. And we're gonna do it ten times. When you did it ten times, you do one burpee. And the burpee is belly on the ground and then you jump with the hands above your head. So ten times. Jab cross. Jab cross. And then you count it for yourself. Or you just join me in my tempo and then one burpee. Alright, we're gonna do it for two minutes and then we're done with the high intensity part. Ready? Three, two, one. Let's go. Jab cross. Jab cross. Follow your own tempo. You can also join me if you want to. Six, seven, eight, nine, and ten. And then we do a burpee. So hands down, belly on the ground. Get back up and jump. And again. One, two, three, four. Come on. Five, six, seven, eight, nine, and ten. Let's go. Burpee time. Boom. One burpee. Belly on the ground. And jump. And again. One, two, three. Come on. So we've earned a lot of calories with these high intensity boxing workouts. So make sure you keep burning calories also during your college. Alright, burpee. Let's go. And again. Boom. Boom. Boom. Five, six, seven, eight, nine, ten. Alright, burpee. Come on. Keep going. One more minute. Boom. Boom. This is the final part of the HIIT workout. Throw that punch nice and straight. Straight forward. Alright, burpee. Let's go. Let's go. Come on. Look a little bit angry. You can throw nice and punches. Boom. Last one. And a burpee. We're almost there. Twenty seconds remaining. Come on. Boom. Jeff cross. Jeff cross. Jeff cross. Two. One. And the final burpee. Ready on the ground. Boom. Back up. And jump. Alright, awesome guys. Take a little break. So Kali will help you out with the next part of the workout. You're going to do a lot of abs and a lot of lower body. And after that I will be back with a nice little challenge. Alright, enjoy. I'm gonna set the timer. First exercise. We're gonna do a squat into a leg raise. A squat and then the other side. There we go. One minute. Small squat and leg raise. Squat and then the other side. Okay. Nice and slow. You go down. Maybe a little bit more. That's very good for your butt. Squat and leg raise. 20 seconds. Feel the tension in your legs. Hips. Butt. One. And the second exercise. We're gonna do a back lunge and a high knee. And then the other side. Back lunge and high knee. There you go. Timer is on. In the back lunge, high knee. And then you go to the other side. Back lunge, high knee. Okay. There you go. Back lunge, high knee. Other side. Very good. Don't forget your breathing. Inhale, exhale. 20 seconds. Inhale, go up. In three, two, one. And down. Inhale, you go up. And exhale, you go down. So follow your own breathing. Inhale and exhale. Inhale and exhale. And feel the tension in your lower back. Your butt. Inhale and exhale. 20 seconds. Seven, six, five, four, three, two, one. There you go. Exercise. You're gonna lay on your back. And then you come in the bridge. Hips up and down. In the bridge and down. There we go again. One minute. You go up into the bridge. And down. Up and down. Follow your inhale up. And exhale down. Your focus is by the action. Up. Feel the tension. And down. Then slowly down. Feel the tension. And slowly down. Very good. 10 seconds. And five, four, three, two, one. Very good job. First round is done. A little bit rest. And then we go for the second round. So shake your legs and your arms. Maybe a little bit water. Okay. There we go. One minute. Second round. There you go. Small squat and leg raise. Other side. Very good. Focus by the movement. And feel the tension again. A little bit lower. Every time you make the movement. 20 seconds. Shake. Shake everything. Okay. Second movement. One minute to go. And there we go. Back lunge, high knee. And the other side. Back lunge, high knee. Okay. Back lunge, high knee. Again, the focus. Reach in and out. A little bit slowly. Okay, okay. 10, 9, 8, 7, 6, 5, 1. And there you go. Okay. Come down. Lay to your belly. One minute again. There we go. And down. Up and down. In you go up and exhale you come down. This is the grasshopper. Nice name. Also in yoga. It is the grasshopper. Then we do it a little bit slow here. Inhale and exhale. Very good job. You're almost there. 10 seconds. One, okay. Last exercise of round two. Go lay down. On your back. Okay, there we go. One minute. Come into the bridge. And down with your hips. Inhale and exhale. Inhale and exhale. Feel the action. The most you go up with your hips. Exhale and 5, 4, 3, 2, 1. Okay, there you go. A little bit of rest. Take your legs and your arms. We do the last round. The third round. Okay. You are one minute. There we go. Small squats and leg raise. Small squats, leg raise. Go deeper and deeper. Maybe you do something with your arms. A little bit of boxing. Movement, good. 20 seconds. Boxing. It's more difficult for the focus. Very good job. Lunch and the high knees. One minute to go. There we go. Back lunge, high knee. And the other side. Back lunge, high knee. Don't forget your breathing. 10 seconds. Okay. Come lay down to your belly. A little bit of rest. Not too long. One minute. Into the criss-hopper. Do the tension. Most tension is here. Maybe a little bit longer. Maybe 3, 2, 1. Seconds. Down and again up. 5, 4, 3, 2, 1. Down and again. It's more difficult. More tension. Down and up. Very good. Down and up. Almost there. 10, 9, 8, 7, 6, 5, 4, 3, 2, 1. Okay. Down to your back. We're almost there. One minute. Last minute to go. And there we go. Up into the bridge. And slowly down. Up into the bridge. And slowly down. Maybe a little bit longer into the bridge. Walking the spot. It's more difficult. Also more tension. Now the abs. Down into the bridge. Nice and slowly. 10, 9, 8, 7, 6, 5, 4. Good. I do 3 exercises for your abs. I set the timer. One minute action. 10 seconds rest. And that for 3 rounds. The first exercise is the plank. You come in this position. And it's important to keep the supporting hands under your shoulders. And create a length in the spine. Okay. There we go. One minute. Keep your hands nice and steady. And keep breathing. And if it's too hard, you can come in this position. 15 seconds. 10, 9, 8, 7, 6, 5, 4, 3, 2, 1. Okay. Exercise 2. You come in this position. And bring your knees outwards. You make a crunch. There we go. One minute. Keep the movement upward. You can focus on the spot above you. You go up and down, up and down. You're almost there. 10 seconds. And 5, 4, 3, 2, 1. Okay. Exercise 3. You come in this position. It is the boat. And you hold it for one minute long. Okay. There we go. One minute. And start. Your shoulders are low. And also here create a little bit of length in the spine. I feel that your abs are working. A very good exercise for your core. And keep breathing. 10 seconds left. Wow. Round 2. We're going to do it all over again. One minute in the plank. There you go. Supporting hands are under the shoulders. And also now create length in the spine. Keep breathing. Movements. You can make this movement. Good. Hold it for a little bit longer. 15 seconds left. Good. 10. Hold it. Hold it. 5, 4, 3, 2, 1. There you go. Okay. Now we do the second movement. Lay down. Knees that way. And one minute crunches. Much and slowly. The tension here. Also now pick a point above you. You're breathing. Good. You're almost there. 8, 7, 6, 5, 4, 3, 2, 1. Very good. Exercise 3. You come in the boat. One minute. There you go. You hold it. This position. Maybe your abs are shaking. That's a good sign. It means that you are on a good way. And that there is tension. 10 seconds left. 5, 4, 3, 2, 1. Okay. Very good. Move your arms and your legs. We're going to do the last round. And exercise 1 is the plank. Okay. One minute in the plank. There we go. Hands. Feet. Land into the spine. And breathe in and out. Keep your supporting hands nice and steady. You can make a movement if you want. It's more difficult. 10 seconds left. Okay, good. Exercise 2. Move slowly. A little bit of rest in this position. Knees are going that way. Okay. One minute to go. There you go. Crunches. Keep the movement upward. Not to your knees, but that way. Good. Tension. It's very good for your core. For more power there. 3, 2, 1. Go in the boat. Last time. One minute. There we go. And hold it. If you want more, go in this position. And this is earthquake. Feel the tension. Your abs, your lower back. And keep breathing. You're almost there. 20 seconds. Very, very, very good. 10, 9, 8, 7, 6, 5, 4, 3, 2, 1. Alright, awesome. Right now you're really, really sweaty. And I'm going to give you the final part of this workout. We're going to do a little challenge. Which of course is pretty hard. Otherwise it is not called a challenge. We're going to do 10 exercises. And we're going to do them one minute. And then a little bit of rest afterwards. Maybe 15, 20 seconds. Let's see what the vibe is at the moment. In our hard exercises. So make sure you can do them all. So I will also give you some options. When it's too hard, you can still join me. Alright. So we're going to start with the normal push-up. Push-up on the toes, of course, is the hardest variation of a push-up. If it's too hard, you do it on the knees. And it's a little bit easier. And if it's still too hard, the glutes go backwards. So that you can do it like this. And then it's way easier. Now, are you ready for the first exercise? Push-ups in three, two, one. Let's go. Push-ups. Boom. Exhale on the way up. Keep that abs strong. Keep that abs tight. Come on. Make sure you go all the way down. So when it's too hard, knees down. And then you push-up like this. Still exhale on the way up. Make sure your elbows go towards your body a little bit. So don't put your elbows all the way to the outside. It's not good for the shoulders. If it's still too hard, glutes backwards. Then you continue with the push-ups. But if you're able to, on the toes. Ten more seconds. Six. Five. Four. Last one. Alright. A little bit of rest. Alright. Next exercise is for the calves. We're going to do some calf raises. It's also balanced. So you go high on the toes. And then back on the ground. Make sure you don't touch the ground too long. So go up really fast. In three, two, one. Up. Touch. Up. It's just a little touch. Four. Small amount of time. Come on. Make sure you also make tension. In both your glutes. When you go up. You really feel those calves. Come on, you're going to need some right music for this. Make sure there's beat in it. Make sure that the music motivates you. Come on. Up. And up. Let's go. Fifteen seconds. I really feel them burning those calves. Come on. Ten. Nine. Eight. Seven. Five. Six. Five. Four. Three. Two. One. All right. And shake those legs. So what are we going to do with a mountain climber? It's a pretty hard exercise. So you're standing in a plane. Which you did before with gliding. And then we're going to do some running like this. And your knees go under yourself. And your knees go towards your chin. Make sure you don't hit your chin, of course. All right. One minute in. Three. Two. One. Let's go. Mountain climbers. Boom. Boom. If it's too hard, your hips go up like this. And it's a little bit easier. But if you're able to stay low and lean forward, your shoulders have to go forward. If it's too hard, shoulders go backwards, hips go up. Come on. Thirty seconds. Boom. Seven. Come on. Keep going. Oh, yes. Yes. Keep breathing. Strongly. Oh, yes. Knees go all the way to that chin. Almost there. Five. Four. Three. Two. One. All right. Awesome. So shoulders burning as well. The abs. And it's a lot of conditioning, of course. All right. Fourth exercise. So it's a pretty hard one because we're going to stand on one leg and then knee up. And then we straighten the leg backwards. And you're leaning with your upper body. All right. You got that? Because we're going to do it. Thirty seconds on each side. Knee up. Knee up. And then the leg goes backwards. Knee up. It's a lot of balance. And it's really hard. So you did try to focus on one spot on the ground or on a wall maybe. Keep going. Use those arms. Use those hands. Shakey. Last one. All right. Immediately switch side. Knee up. Straight leg. Oh yes. Keep going. Yes. You really feel that leg while you're standing on it. That leg is burning. When it's burning, you do really good. Concentration, Tim. Almost there. Last one. All right. Really, really good. So, ab exercise. It's called bicycle crunches. So we put our hands just behind our ears. The feet go up. And we're going to try and touch our left knee with the right elbow. And the other leg straightens. And then we're going to switch side. So we're going to touch in opposite direction. In three, two, one. Let's go. And you're almost done. After this, I've got one more exercise. And then we're going to do some stretching. A little bit of yoga to cool down. All right. Come on. Straighten those legs. Touch that knee. And of course, keep breathing strongly. Really good. Come on. Hang in there. It's a rough exercise. It's good for your whole abs. So the front abs, the high abs, the low abs, the side abs. Even the deeper abs. We train them all with this fantastic exercise. Come on. Ten, nine, eight, seven, six. Make sure you touch that knee with the elbow. Four, three, two, one. All right. Really good. One more exercise. And then we're going to stretch. All right. And the last exercise. We did it before. With the boxing is a burpee. I'm sorry for this. Probably going to hate me because of this. But we're going to do belly on the ground and then jump with the hands high. And this is the final exercise. So don't quit now. We're going to do this together. In three, two, one. Let's go. Touch the ground. Get back up. And jump. So make sure you make the motion with your legs. So you put your hands down. Legs up. Backwards. And legs up to the front again. Then you jump. So no walking around with the hands or the arms. Make the motion with your legs. Keep going. At your own tempo. Try to keep up with me. Maybe it's too fast. Maybe it's too slow. I don't know. Come on. Fifteen seconds. This is the final exercise. So keep going. It's almost time for rest. Last one. Really good job. All right. And then we're going to do some stretching. So first, we're going to swing like this. Really got to catch your breath now. Swing nice and slow. Those arms are totally relaxed. All right. Come in the middle. Inhale. Arms go up. You look up. Really big exhale. You go all the way down into the front fold. And you relax those shoulders. And you come slowly up. The last part that comes up is your head. All right. Left hand comes in your side. Right hand comes up. You make a side bend. Make sure it's a little bit tension on the exhale. But you don't feel your lower back on me. Nice side bend. You feel that stretch on the side of your body. The right side. Inhale. You come up. Exhale. We do a switch. Bend to the right side. Really sweaty. I don't know how you are. I hope you're also sweaty and you enjoyed it. All right. Slowly up. Then inhale. Arms open. Chest forward. Look up again. I feel that your chest opens. There's a little bit of stretch on your abs. On exhale, fingers go towards each other. Chin goes to the chest. Now this stretch in the lower back. In the middle of the back. Make the neck also. All right. So final is a stretch for the legs. Wrap one foot behind you. And hold it near your glute. The knees are near each other. You feel that stretch in your quads. Three, two, one. All right. I'm going to switch sides. Grab that other leg. Knees are near each other. Breathe nice and slow towards the belly. So try a low breathing. Three, two, one. All right. And you've shaped that whole body. Shake it. Good session. We hope you liked it. Yeah. And we also hope that you think about this the next week because of the muscle soreness, of course. And maybe we should see you next time in the next studio. Bye-bye. Bye.