Selen Dar

Muscle-Building Workout and Diet


Welcome to the super special Thanksgiving workout if you are a Premium member on KobokoFitness.com you already got early access to this workout If you are not a member Make sure you go sign up at KobokoFitness.com and start your free trial. to kick us off today, We’re gonna do a quick warmup. We’re starting off with divers. Make sure your core is sucked in Arms are as high as you can get them and pull your shoulders to the back as you’re pulling your shoulders to the back Pull your heels toward your booty. I’m so glad to see you here. It’s turkey week here in the US So we’re all trying to do our best cuz we know it’s going down. It’s going down boxer shuffles Make sure that core is engaged and just shuffle from side to side just shift your weight from one leg to another Move your arms get those arms active this workout is going to be so amazing when you’re done You are going to feel so good. And I’m so glad you’re here I said that already but I have to say it ten times. That’s how excited I am We’re gonna do a hip swing raise your arms to the ceiling and pull those elbows down to your waist Make sure your abs are nice and tucked in bring those knees forward Beautiful. Give me some Macarena taps. You’re going to make a big circle with your waist hands on the hips tap your feet together very good Make sure that circle is as big as you can manage all the way to the back all the way to the front I know you can move I know about your moves Get ready. We’re gonna jump in we’re starting with the worst. This is the worst Don’t talk yourself out of it decide how many you’re going to do and let’s do it if you need a modified version Do the variation on the right where there is no jumping? Involved if it’s only one you can do do your one and do it with your chest. Are you ready? Let’s go burpees If you’re doing the full Burpee with me jump your feet out jump them in jump up feet out fit in jump up Make sure you suck your abs in and if you’re jumping when you land You need a soft bend in your knee soft bend in that knee when you land if you’re doing the modified version Skip all the jumping just step your feet in and out and don’t jump at the top Less than five seconds to go doing good. That was good. That’s the worst part. Let’s go into our abductor squats next Abductor squats are so amazing because they are gentler on your knees in Some ways I’m gonna do it with you. Get ready. We’re gonna start right now Stay in your squatting position. Make sure you’re sitting back and just bringing your knees in ever So gently feet flat on the floor If you haven’t seen my work my video where I talk about squat mistakes, make sure you watch it It’s really going to help you with all these movements. Just keep moving those knees and out You’re gonna feel this burning in your booty Let’s go high knees if you’re unable to do high knees which is the version on the right Do the modified version on the left? There is something here for everybody. Okay We’re gonna be eating our turkey and we’re gonna be working out because balance let’s go High knees pull those knees as high as you can Your arms should be around waist level your forearms should be around waist level to remind you How high to raise your legs if you’re not about that jumping life? I’m not I’m not about it to you to be honest do the modified version you see in the corner raise those knees Less than ten seconds to go. You can do it. You can definitely do it Don’t talk yourself out of it. Your break is around the corner three two one Yes, we’re going into fly arms If you do not need the preview You can start doing the exercise right from the preview. If you need the preview ain’t no shame in your game. You are working out But this movement you’re supposed to be standing still but as you already know, I do not know anything about standing still Get ready. We’re gonna start right now what you want to do is you want your arms parallel to the floor palms open and Keep a straight line your body should look like the letter T Stay as steady as you can don’t mind me keep your core nice and tucked in Feet together. That looks good Just hold it this is an isometric exercise, which means it’s gonna burn even though you’re not moving It’s like magic less than 10 seconds to go you’re doing so well You can clench your fingers if that helps you just open and close open and close Perfects, give me some side reaches Get ready we’re gonna start in just a moment If you already know the move You can start from the preview reach as high as you can toward the ceiling What you’re going for is you want there to be a straight line all the way from your fingers to your toes? Turn that foot just a little bit each time you tap. I love it engage your core beautiful after this You have one more move and you get a quick break to catch your breath Doesn’t that feel so good last move before the break we are doing wall pushes find a wall Put your wrists on that wall and allow your body to just approach the wall and extend your arms to stand back up It’s like you’re doing a push-up but on the wall feet together Find a distance that’s comfortable for your body between your feet and the wall and just keep going to one Yes, that was so good. Go ahead and catch your breath I’ll be back in just a few moments and we’re gonna go into round 2. Hi just a kiss. You’re new here I’m Cola just like coca-cola and I am married. I have a son with my husband now. We live in, Texas I love pizza with no tomato sauce. I am a certified personal trainer I am also certified in nutrition and I wanted to personally invite you to check out my website. Kabocha Fitness, comm on there you can find an All-inclusive all-access pass to all of my workouts and this includes premium 30-minute workouts that are not available on YouTube My eight-week booty program my 21-day belly fat focus program and get this your whole year of workouts planned for you January through December you never have to think about it ever again you can access all this content directly from my website by logging in or you can download the iPhone app or the Android app and just have everything in one place in your pocket. It’s so convenient Go ahead and check out my website. Cocoa fitness comm it’s totally free to try So give it a shot see if it’s right for you Welcome back we are starting this round with a hinged side rotation If you have dumbbells on you like to exercise with them you can use it in this exercise That’s what you see me doing on the right. However, personally I will be doing just a bodyweight version. Let’s go You’re going to keep a slight bend in your knee your feet are just a little bit wider than shoulder-width apart And you’re just raising your arm toward the ceiling Control your body. It’s not about speed. It’s about controlling your body. Keep your back nice and flat don’t arch your back Don’t shoot your booty AHA. There you go squeeze your abs Very good raise them on take it as far back as it will go Amen. Yes. That was awesome. If you are unable to jump do the modified version on the left Are you ready? Are you ready? Don’t think about it just go in let’s go all in Give thanks give thanks for this workout As you’re doing this you want your arms to be Parallel to the floor if you are able to fly your arms earlier in this workout. You can definitely do this move Keep those arms parallel to the floor raise them raise them. Keep going less than five seconds to go you can do it Three two one done dead lifts. If you have those dumbbells, you can hold onto them during this movement I will be doing the body weight version. Let’s go shorter previews. We’re not here to play games. There is food waiting to be eaten Okay Keep your back flat Keep your toes pointed forward if that feels comfortable to you. You can also experiment with pointing your toes out very slightly Keep that back flat Squeeze your booty as you stand back up your booty should be powering this movement. Very good. Tuck your abs in I love it Give me some skaters You’re going to just gently lunge from side to side and touch your toes if you’re unable to do the version on the left Do the modified version on the right? You got it so much going on, but you’re smart. You got this. Let’s go If you’re doing the full skaters, make sure that back knee is not touching the floor go at your own pace Keep your chest up. Keep your abs sucked in. I love your energy. Keep going This is the best Thanksgiving workout we’ve ever done It’s also the first one but that’s not important right now. Keep going Chest up back knee not touching the floor go at your own pace. Love it Last move of the day we are going back to where we started Don’t talk yourself out of it decide how many you’re going to do and do your number over time? That number is gonna keep getting bigger Are you ready? Do your rest let’s go 30 seconds on the clock you can do it. I believe that hundred percent Keep going if you’re unable to jump step your feet in and out and stand up if you’re able to jump tuck your abs in It’s almost done. It’s almost done. It’s your last move of the day. Keep going. Keep going don’t listen to that voice in your head Keep going. Yes, you can. I love it. Jump your feet out in stand up feet out one more last one You worked out today So excited we’re gonna cool down now with a nice deep lunge Let your back knee arrest on your exercise mat and just lean forward. You should feel this in the back of your thigh. And Also the front of your other thigh So it’s simultaneously stretching the front and back of your thigh. Love it You’re gonna switch legs do the same stretch on the other side. Your legs have worked so hard Burpees twice in one 10 minute workout. No joke. I didn’t tell you this was gonna be easy but Aren’t you glad you came? Slowly roll up take your time with this There’s no rush your head should be hanging down like a weight your arms hanging down You can hold onto your toes to get a nice stretch at the back of your thigh And when you’re ready just roll all the way up Slowly There’s no rush. Take your time And when you’re ready, I want you to put a slight bend in your knee give yourself a big hug today I just want to tell you Happy Thanksgiving I am thankful for you You are one of the most important parts of my life y’all bring me so much oil. You have no idea. I love you I appreciate you Thank you for working out with me today subscribe to my youtube channel if you haven’t done so already Check out kabocha Fitness comm and I will see you in my next workout video. I’m off to go eat some turkey now Thank you very much

13 thoughts on “INTENSE 10 Min Workout for Thanksgiving

  1. Thank you for letting me let it all out tomorrow! 😂 as long as I do my workout I can shamelessly eat all the food tomorrow!

  2. no 🦃 for you if you don’t do this workout 😜🤣 j/k obv. HAPPY THANKSGIVING to my US subbies ❤️ 🍁🍽🦃 🤗

Leave a Reply

Your email address will not be published. Required fields are marked *