Auto news on Youtube Nov 28 2017

What's up guys Carlo Macapinlac here from NewbieFitnessAcademy.com

and in this video we're going to be doing a hiit cardio workout at home for men. Remember we

post awesome workout videos like this every week and you don't want to miss it

so go ahead and like the video hit that subscribe button below and prepare to

get sweaty

alright go ahead and start your clock in three two one and here we are

so this workout is all about seven. Seven rounds for time of seven chair dips

seven air squat seven lunges seven burpees seven mountain climbers and

seven sit ups as you can see what stands out right away for this workout is the

reps. The rep scheme is very very very manageable there's only seven of each

and it's designed that way to just kind of keep you moving so you can see I kind

of did a little peek on the whiteboard here you know if you have this written

at home you know feel free to just kind of look at your notes and see where

you're at that way you don't get any of the movements confused and get the order

out of whack so we're doing it right now but the burpees as always that's

probably what's gonna stand out for this workout you know and you just want to

make sure that you you know go at a pace that you can maintain and just one

at a time the rest of the movements are very very manageable very easy and you

guys should just fly through this no problem I want to talk about the situps

here real quick as you can see I'm using this kind of a padded thingy on my lower

back that is called an AB mat most of you guys probably won't have these if

you're especially if you're doing these at home and that's okay the AB mat is

just there honestly to just kind of make the sit-ups a little bit more

comfortable it kind of supports the natural arch of my back whenever I do

sit ups you definitely don't need it if you don't have any if you kind of want

to do a DIY for an AB mat honestly just fold up a couple of t-shirts or maybe a

towel and I just put it on your lower back and that should do the trick

all right I believe this is round two right so just doing the air squats here

or sorry the lunges okay just make sure that your back knee touches our ground

whenever you do it. Again back into the burpees okay just one at a time on this

chest to deck jump at the top you can even slow it down a little bit honestly

you know just to kind of make it a little bit more manageable and your

mountain climber so for your mountain climbers just kind of tucking your knees

as high as you can make sure your butt doesn't come up too much and you know

just make sure you maintain good integrity whenever you do any of the

movements because as you can see whenever I'm doing my set ups I'm kind

of using my arms to create momentum that's perfectly okay right makes the

movement a little bit more manageable okay so for the chair dip you know if

you don't have like this little stool that I'm using honestly your couch or

stack a couple books right just elevate yourself a little bit off the ground and

that should do the trick and whatever you guys pick just make sure it's stable

so it doesn't collapse on you as you're doing the movement

All right back into the burpees again chest to deck jump at the top if you

guys are you know going at a little bit of a slower pace and that is perfectly

okay for this workout you know give yourself maybe anywhere between 15 to 20

minutes to complete this and you know that should be a perfectly good amount

of time to complete all the work that is needed and if you guys want to know

where to get AB mats if you're really interested I can put a link in the

comments down below and I'm not affiliated with these guys I'm just

gonna put a comment where you can get an AB mat you can probably even pick one up

at your local fitness store but I'll put a link in the comment section if you

want to get it online as always you guys if you want proper scaling options and

modifications for any of the movements that we're doing here and if you want

you know really awesome warm up and cool down videos right and it's really

important to do a warm up and cool down for any workout you know just so you're

not sore the next day and to keep your body healthy and functioning properly

you can download our free ultimate body weight movement cheat sheet in the

description box there's gonna be a link right there and you just want to click

on it and you know I'll send it to you right away

all right I believe that was the end of round four so we got three more rounds

to go here

hopefully you're right there with us if not that's okay just chip away at it

just seven reps at a time really important here by the way you guys for

the air squats whenever you're doing them right you just want to make sure

that you keep your chest up right don't kind of just bend your body in half

whenever you do them. For the lunges back knee touches the ground keep that front

shin nice and vertical so you don't put any unnecessary stress on your knees and

keep this movement nice and safe for these burpees you don't have to drop

down as like I'm doing here right you can either just step down and step right

back up again I explained all of this in our free ultimate body weight movement

cheat sheet that you can download in the description box

all right last couple rounds here stay with it stay at it and smile when you're

working out you know I mean this stuff is not easy you guys and and you know

you shouldn't expect it to be if you if you ever find a workout and you find

that it's like you barely broke a sweat and it's too easy then it wasn't a good

workout right like you know you want to make sure that you know the goal for any

of the workouts that we do here is you go at a high intensity obviously the

prerequisites for that is that you have good mechanics and you're competent you

know performing the movements but yeah if you have those those first two things

then you should definitely go at a high intensity right workout like this are

you know supposed to be challenging obviously they're not supposed to be

miserable right you need to find the fine line between those two things

challenging and miserable

all right last round to go here last set of chair dips right whenever you guys do

this you just want to make sure that you go parallel you don't want to go any

lower what I mean by parallel is your elbows and your shoulders right it

should be a a nice straight line there even if you're not parallel if you're

like a little bit above parallel that's okay you're still engaging your triceps

and your shoulders for that specific movement and that's all we want all

right we're gonna speed it up here to finish it off you always want to make

sure that you finish on a good note for any workout right you know you don't

want to slow down at the end you want to just you know step on that gas pedal

empty the tank you know you got nothing left after this and you know just get it

over with

all right last seven situps and we're done. Hope you are too and you know

great job on this workout all right I'll see you next one all right guys hope you

had an awesome workout and I'd love to know how you did so go ahead and tell me

in the comments down below now if you want to know how to properly warm up and

cool down and if you want safe and proper scaling options and modifications

for any of the movements and workouts that we do you can download our free

ultimate bodyweight movement sheet sheet that takes care of all that by

clicking on the link in the description box and I'll send it to you right away

all right I'll see you the next workout

why are we shooting this outside