YT YouTube2Text

YouTube2Text → Transcripts → 40 minute full body low impact workout

40 minute full body low impact workout — Transcript

by Body Project · 3,906 words · 705 segments · language en · Watch on YouTube

Open in transcriber Summarize with AI Download SRT/VTT

Full transcript

0:00this is a brand new plan it is mish mash
0:0340 well you don't have to be 40 to
0:06participate right no let's go you know
0:08I'm nowhere near that no oh no you're
0:10nowhere near it nowhere near it we all
0:13know
0:14that this is a mish mash 40 plan which
0:17is 40 minutes long roughly and it's uh
0:21four sets um each each exercise you go
0:23through twice and each exercise is 40
0:27seconds the fourth yeah for four 40
0:30minutes for full 40 maybe 42 don't know
0:33anyway this whole first week is
0:36absolutely free so come and join us at
0:39teamb Body pro.com
0:42cool
0:43cool okay we have got a mish
0:47mash yay let's T it out little shoulder
0:51roll yeah so we've got nice nice lot of
0:54Weights today no colorful very colorful
0:59very colorful
1:00little wider higher with the elbow let's
1:02go just sweeping back the hair here we
1:07goit more dramatic bre yeah the breeze
1:12here we go so 40 minutes each exercise
1:16is 40 seconds four
1:19sets exercises for 40 40 minutes that's
1:23it all the fours if you get worried it's
1:24just for fours let's go push here we go
1:30we'll do the best we can anyway with
1:33what we've got so with a mish
1:35mash as you know there's a lovely
1:38variety of
1:39exercises from resistance hands up
1:42reach to core to
1:46cardio to bit of toning it's a mish mash
1:50of everything how are you guys Christen
1:53TSH are you good
1:55great excited to be here are you love
1:58some mish mash mish mash let's March it
2:02out let's go big March so we're just
2:04warming up yeah so this is
2:07a two we plan new mish mash two we plan
2:12which is good and we are already I know
2:133/4 of the way
2:15there like that bigger
2:20arms Good
2:23Wonderful okay keep it here just bend
2:26the knees down and up just turn those
2:29toes out a little bit let's open up
2:31through our
2:32hips good nice and Tall through the
2:36body good as you get down a little lower
2:40just start to work through those
2:43legs
2:47good 4 3 2 hold it down Place those
2:52hands on the inside and just push and
2:55open up through those
2:58hips good just just bring those feet
3:00round straighten out the legs and just
3:03bring yourself down touching those hands
3:06to the
3:07floor little bit of a hamstring
3:13stretch
3:16good okay rolling back up feet go
3:20diagonally lift up through the back heel
3:23lift and lower just a little bit more
3:25through the calves so Kristen's here to
3:28show us everything that's standing and
3:30low impact
3:32today just fell over as you said that oh
3:35maybe she's not everything's
3:37fallor never mind last
3:41one well I thought that that was what
3:43you were doing yeah try and stay on your
3:45feet that's right trying to stay on my
3:47feet you're with me on the
3:51map safer down
3:54there much safer down there let's turn
3:57around the other way lifting up through
3:58the heel lift
4:00okay nice deep breath so remember that
4:03pause button's your friend you just
4:05press pause and come back in when you're
4:07ready stay
4:10hydrated good last one take it behind
4:14push that heel back down open up through
4:16your chest so we got the first set it is
4:20a squat with a shoulder press with a
4:25Twist there you go okay you know what
4:28the twist is
4:32you got to face the other way I'll show
4:34you one I'll show you one okay let's
4:37grab some heavy weights let's start off
4:39with some
4:41resistance
4:42[Music]
4:43okay come
4:45on okay okay she says with such
4:49enthusiasm this is it this is one with a
4:51Twist let me show you we're going down
4:55twist
4:57down twist
4:59off we
5:06[Music]
5:26go less than 15
5:35come
5:38on last
5:40one okay straight into ABS in your up
5:46against the wall you've got those
5:48swimming arms sweeping long arms we're
5:51here either on your knees or on your
5:53toes finding that plank position core
5:57engaged three two two and
6:02[Music]
6:11one good really stabilizing yourself
6:14through that
6:15core beautiful rotations through those
6:18[Music]
6:26arms good
6:3010
6:39seconds last
6:42one coming back
6:45up okay cardio but with a few light
6:50weights we're going to travel across one
6:54two one two one two one so we're going
6:59to stay low and then the next one we're
7:01going to take it up a pace
7:06okay three two and one one two one two
7:14good one two one
7:20two two always harder when you're
7:23carrying a little
7:25more one two
7:38[Music]
7:44two
7:47two one one more back one two one
7:53two
7:55okay no
7:57weights fast feet in and out like your
8:01own hot CS or tap yeah so you can tap it
8:04out or take it up it's hot down there
8:07okay three two let's
8:13go good so just working nice and
8:18[Music]
8:20fast best thing is to not look at anyone
8:22else's
8:24feet you can go horribly
8:27wrong good come on guys come on
8:31[Music]
8:38[Music]
8:42halfway this is when he starts to get
8:44the giggles cuz it feels so
8:46crazy so confusing three two one it
8:52always ends up in a mess yeah I just
8:54think it got messy in might head it got
8:55messy
8:57didn't it seems so simple yeah so
9:01tiing back to the squat with the
9:04twist okay come on oh you can do
9:09it three two
9:14[Music]
9:19one
9:20push lots of energy coming from the legs
9:24helping to lift those weights above your
9:27head come on
9:38[Music]
9:44[Music]
9:48one
9:53more tell you what that gets my heart
9:55rate higher than anything
9:58else okay
10:00backstroke
10:07yes remember on your knees on your toes
10:10on the wall with Kristen off we
10:13[Music]
10:19go is anyone swimming this time of year
10:22is it too cold bit too cold too cold for
10:25me Although our pool is heed but it be
10:27like
10:30it's cold getting out
10:33[Music]
10:44yeah let
10:49St three
10:52two and
10:55one yeah you got to be one of those
10:59really crazy hardcore people that can do
11:01that you have to live further north I
11:03think needs to be like
11:0540° yeah this is hot tub season not pool
11:09season three two and one double step one
11:13two one
11:16[Music]
11:21two good just pushing forward
11:39two 1 10
11:44seconds two good keep it strong one two
11:49one more
11:51back one two
11:55awesome okay those silly
11:58ones in and out just getting his on then
12:01it's done can Chuck it away yeah I know
12:04I know that's that's
12:07three two one let's
12:16go so this one's a little bit reactive
12:19you're having to work faster than you
12:21would do
12:22normally so you're pushing yourself a
12:24little harder here
12:26[Music]
12:32halfway come on come
12:42on that's it that's it come on 5 4 3 2
12:51one I got to end up going like this at
12:54the end like shake and Stevens does
12:56anyone remember oh yeah yeah
12:59okay this is set two now we've got an
13:02upright row sorry a bent over row to a
13:05tricep Kickback so we're duplicating a
13:08few muscle groups here but they're all
13:11behind us the muscles that is which is
13:13nice when they're behind you the ones
13:16you can't
13:18see let's give ourselves an extra 20
13:20seconds deep breath so again in your own
13:24time remember it's your workout stick
13:27with us if you can if we need to go
13:29slower that's totally fine maybe not so
13:32much
13:33faster yeah let's get into position hang
13:36those arms down back nice and straight
13:39three two one off we go up extend tricep
13:44and down and again up
13:52tricep good now when the elbow's up it
13:55stays up you're not going to let it sink
13:56down
14:02let over
14:18halfway good last one up and
14:24release
14:26nice okay
14:32here we go push push push when you do
14:36that really slam it like you know you're
14:38going to smash it okay three two and one
14:42down
14:48down perfect one after one of those
14:51days go go
14:56go push push that's it keep going keep
15:01going
15:08halfway come
15:16on three two
15:21one what's that called I don't know
15:25slamming push down the the push down
15:29twist I don't know Slammer twist that's
15:31good it yeah get your heart rate going
15:33doesn't it I'm going to change this
15:36we're going to do a squat swing okay
15:39just cuz it's a bit of fun and I kind of
15:41like this set yeah three two and one so
15:46choose a heavy weight cuz as that weight
15:48drops I really need you to activate
15:50through the core and then drive up
15:52through the quads and the
15:55glutes good
16:01Keep It
16:09Coming 10
16:17seconds three two last catch
16:22one
16:25okay all right Kristen one 2 3 4 2 1 2
16:33we're going to walk down walk back into
16:35a
16:37jack sure 3 two one here we go
17:091 2 3 4
17:161 one
17:19more 2
17:233 he you're counting it keeps me going
17:27yeah
17:29one
17:32two Ro to tricep this is it okay yeah
17:38keep counting Kristen
17:40okay I thought I was disguising of my
17:42massive panting but I think I'm not
17:45doing that hiy they say massive pants
17:47for a minute okay they're not massive
17:52right here we go massive panting massive
17:55panting three two and one up oh
18:00tricep and then I'm so
18:05sorry I don't know what I thought we I
18:07don't know what don't me think because
18:09they go so fast you go all right we're
18:11back to that beginning again yeah I
18:12thought we were doing a brand new
18:13exercise oh did you yeah but I that sip
18:17would have been one of my favorites
18:19until that last
18:21exercise I just had to ruin it should
18:24have swapped that out with something CU
18:25he said that's the best set ever
18:29that's funny but maybe that's just what
18:31you need then I know yeah that's what
18:34they tell us you can do hard things
18:38absolutely last one no and release so I
18:43tell my kids you can do hard things yeah
18:46you
18:47can you have got it in you today what
18:49have we got
18:51here oh the slam yeah oh the slamming
18:54the slam the slam the twisty Slammer all
18:57right
18:59three two one
19:03[Music]
19:12[Music]
19:19down that's it come on let you mean
19:27it last 10 seconds
19:29seconds of real slamming come
19:37on 3 2
19:471oo I add that one into your finale set
19:52that's that's one the slam the twisty
19:53Slammer that's what you want
19:55okay oh in the number 10 y t Slammer
19:59okay yeah here we go let's swing off we
20:03go this is my all-time favorite
20:06exercise is it
20:09yeah mine's the
20:11hacker you love a
20:13hacker
20:15yeah both are pretty heavy on the legs I
20:18must
20:22say come on
20:26[Music]
20:34we're nearly
20:38there 3
20:402 one
20:43oh you need to drop it no I might have
20:46stopped a bit early accident oh that's
20:47okay I took it right to the edge oh
20:51goodness this is the last one for set
20:52two it's the walk down on the knees with
20:54Kristen and the jacket at the end okay
20:58three two let's
21:01[Music]
21:25go 15 left
21:37oh this is your last
21:39one Jack and
21:43done she's done you did it head done
21:46halfway through already can you believe
21:48it can you believe it see this is the
21:50thing about these workouts there go so
21:52quick they do go quick set three set
21:56three you punches yes yeah okay this is
22:00the only combo I can do it's so basic
22:03it's ridiculous it can still go wrong um
22:07no
22:08weights or weights okay two front two up
22:14crisscross 40
22:19seconds give ourselves another 20
22:21seconds going to try it with light
22:22weights cuz I see Luke in the background
22:24yeah he's always watching always
22:26watching he's always watching it's like
22:28that what it that cartoon always
22:30watching Mr always watching okay we've
22:34got five Sunny does that so well it's
22:37amazing I always think the film's on
22:39let's go 3 two and one one two one two
22:44one
22:45two
22:48two two one two one two
23:13one two up
23:17cross one more cross one
23:21two okay I'm sorry about this we are
23:25black back into a plank position but
23:27Spider-Man so Spider-Man is that knee
23:30coming to the Elbow same side like a
23:34supposedly sort of spidery thing and
23:36you've got that against the wall three
23:40two and one here we
23:43go so you can also do this on your knees
23:46just coming back to your
23:49knees and then just taking
23:51that knee and wrapping
23:55it around your elbow
24:03[Music]
24:08good
24:17St
24:193
24:21two and one good rolling
24:25up okay heavy weight time but only one
24:30okay legs are wider than your usual
24:33squat down and out so it's that diagonal
24:36touch and raise having to work the core
24:39we're going to speed it up a bit off we
24:42go
24:45push
24:52Good Wonderful really lifting that heart
24:56rate just a little had
25:00more come
25:03on
25:05push push you're way over halfway
25:18now last one
25:22push I'm going to switch that for a
25:25light one had Pace on that one too yeah
25:29okay now this is where it can get a
25:31little
25:31complicated you can hold on to the wall
25:33if you'd like to we're going to work
25:35inner thigh so we're going to come
25:37across and
25:39down okay so shoulder front raise leg
25:43travels
25:45across okay don't know who thought of
25:47this got it yeah I
25:51hav't the walls always there guys or
25:54each other okay
25:56three two two and one lift
26:04good that's it let that leg
26:18cross little bit of a combo move more
26:21conditioning
26:29good what's the
26:31concentration 10
26:33[Applause]
26:39seconds last
26:42one okay so those shoulders aren't going
26:45anywhere we've got the punches back to
26:47the beginning two forward two up and a
26:52crisscross
26:54okay
26:56okay here we go
26:58three two let's go one two H
27:14[Music]
27:19H halfway
27:36one more round one two up
27:41two oh
27:43wow okay yes
27:46Spiderman Spiderman this is your cool
27:49one okay so find that position find that
27:51connection really P the tummy and the
27:53belly bun in towards the spine
27:58three two let's go
28:07[Music]
28:3210
28:38seconds good last one and
28:42release okay do you remember which side
28:46we did I think it was this hand we got
28:48that single hand touch and raise
28:51y okay keeping the energy up
28:54there nice deep breath
28:59good off we
29:01go
29:03push
29:05[Music]
29:16push
29:18good everyone
29:19[Music]
29:26counts come on guys come on guys keep
29:29the focus you've got 10
29:31[Music]
29:36seconds three two one more one more oh
29:42no there we go Alex there's always one
29:44more
29:47yeah that was me being really being to
29:50off by Christian wasn't it
29:52Alex I think you start to slow down a
29:54bit and you go at the end
29:58here we go we got the inner thigh front
30:02shoulder raise off we
30:17go
30:21good bringing that concentration
30:25back not only to keep your balance but
30:28also to keep your
30:38[Music]
30:40form last one and release oh
30:46awesome this is it this is the last set
30:50W which is always Lovely isn't there so
30:52cool okay last one last one it was a
30:55music really feeling pum feel
30:59okay I feel a bit transed out but that's
31:01okay we got a duck and weave so you're
31:02going to duck underneath either a punch
31:05or that rope whatever you feel like
31:08doing um this is my version of duck and
31:10weave Daniel has told me how to do it
31:12and I
31:13forgotten so anyway do your version I'll
31:17do you my version yeah yeah it'll
31:19probably um is a lot harder cuz that's
31:21the way it goes yeah anyway it's heavy
31:23on the legs yeah we head down low and
31:25we're going to really swing and we're
31:26going to keep our chin protected so we
31:29don't get any throwing at our chin yeah
31:33we ready to go in eight seconds yes
31:37okay three two and one here we go so
31:41really ducking getting down elbows down
31:46sinking into the
31:49legs good
32:02halfway come
32:03[Music]
32:13on all the
32:17quads three
32:21two
32:22one oh that was we're going to leave
32:25those legs alone we're going to go tummy
32:27Okay so we're going to work with a suit
32:28cres crunch so that's upper and lower
32:31crunches Kristen standing is
32:34here okay so you're really engaging
32:38wrapping that body over the legs three
32:40two and one
32:45[Music]
32:51crunch
32:52good so you're closing up the suitcase
32:55and your opening so you're really
32:57tucking everything in no bits hanging
33:05out well there always is with my suc
33:07it's
33:09busting 10
33:21seconds last one
33:28it's the only way I can describe how to
33:29get the exercise done right to like give
33:32you a visual so we're going to do a fly
33:37but with a pulse at the top so one two
33:40and then back down nice and slow
33:42controlled at the top working all the
33:44back muscles okay so really squeeze it
33:48work with it we bent over weight into
33:50the back of the
33:51heels and you're going to work nice and
33:55slow good three two and one one two and
34:02release one
34:06two one
34:092 one
34:132 one two
34:16lovely that extra pump at the top really
34:20does increase that
34:22activation makes the muscles work harder
34:25under tension
34:35one
34:38two one two this is your last round
34:41release oh well
34:46done we got a repeat a knee and kick
34:49we'll start off with this leg that means
34:51we finish off with this one okay lot of
34:53energy got it 40 seconds
34:58three two and one knee
35:08[Music]
35:11kick come on
35:13guys let's go
35:28we're so close 10 seconds this
35:38side one more kick
35:43release we got that all over again all
35:46over again that's it we can do it
35:48ducking and weaving tuck and
35:54weave okay okay we're so close we're so
35:57yeah
35:58three two let's
36:02go good really work through the legs
36:07chest up
36:09breathe come on come on this is it
36:13you've literally got four minutes
36:16[Music]
36:22left come on I'm let my ha down now
36:29come
36:30on 10
36:38seconds
36:40three
36:42two
36:47one all
36:49right okay we're going away we're
36:52packing the suitcase and I was just
36:54thinking when you go away like you need
36:56like all need clothes to go way you do
36:58know you always need that something that
37:00you never wear or Le five of those un
37:04you come back and one yeah just in case
37:06isn't it just in
37:08[Music]
37:11case I always admire those people that
37:13can go away with like you know three
37:15shirts two pairs of jeans just to carry
37:18on yeah yeah
37:25[Music]
37:33squeeze 10 seconds come
37:37[Music]
37:40on three two and
37:45one well
37:47done
37:50okay this is it this is it it's this leg
37:54isn't it yeah wait what about the bent
37:57over fly double P oh thanks
37:59yes what would I do without you yeah
38:03yeah there I am racing to the end cuz
38:05it's like no no no no no no no okay we
38:08don't want to be uneven no no three two
38:12let's go one
38:16two one two this one's hard it is one
38:21two it's going to hold it isn't it
38:24yeah two
38:31one
38:33two
38:47one two one more one
38:52two no I used to be a butterflier so
38:55you'd think that'd be easy yeah no he
38:57used to be a butterfly a butterfly like
38:59a swimmer swimer yeah I thought like
39:02reincarnation you thought you were a
39:04butterfly she's a butterfly she's so
39:06light on her feet that's right she just
39:09splits around splits from here and
39:11thereit around sprinkling Beauty
39:12Wherever I Go little bit to dust okay so
39:16this is it this is the last one I want
39:19so much energy to pull through this body
39:22we've got it we've nailed it if we've
39:23got this one tough yeah so we' going to
39:25do this one knee one
39:28three two and
39:31one come
39:33on push
39:36[Music]
39:44push come on
39:54[Music]
40:0110
40:09seconds 3
40:122 one this is a brand new plan it is
40:16mish mash 40 well you don't have to be
40:1940 to participate right no that's good
40:22you know I'm nowhere near that no oh no
40:25you're nowhere near it nowhere near it
40:27we all know
40:28that this is a mish mash 40 plan which
40:32is 40 minutes long roughly and it's uh
40:35four sets um each each exercise you go
40:38through twice and each exercise is 40
40:41seconds the four yeah for a full 40
40:44minutes for a full 40 maybe 42 don't
40:47know anyway this whole first week is
40:50absolutely free so come and join us at
40:54teamb Body pro.com cool
40:57[Laughter]
41:00cool awesome amazing so good amazing
41:04again you are amazing thank
41:08you oh my goodness you did
41:10it awesome let's just tap it out just
41:14keep the body moving okay you think they
41:16can't get any better they just keep
41:18getting better I know I like that one
41:22though I felt pretty pretty good with
41:25that one you challenge us today
41:27challenges yeah some new kinds of
41:32exercises every time you come to a m
41:34there something new something new I love
41:36it something pulled out of the Hat
41:40somewhere let's just take those arms
41:42above your head and left so much so that
41:45we rename things or we like name
41:47exercises yeah good job good job with
41:51anything goes here isn't it lift that
41:54rib cage away from your hipbone really
41:56stretch out through the
42:00body and the other
42:04way good Let the Body
42:11[Music]
42:13go good
42:15hamstring there we
42:19are heart rate should feel like it's
42:21coming
42:21[Music]
42:23down nice deep breaths
42:26[Music]
42:28good other
42:30[Music]
42:33side well
42:34[Music]
42:38done always take your time here to just
42:40let that body cool down allow
42:43it a little bit extra if you can with
42:47those
42:50stretches more because you want to feel
42:52good the next day yeah if your body is
42:56warm and you're stretching it now it's
42:57definitely going to recover for the next
42:59day a lot quicker won't feel so
43:03tight and that's what we
43:05want to keep
43:09going and that's definitely what we did
43:12today we kept going thank you so much
43:15guys that was so aw that was great you
43:17always that was really great I loved
43:20loved every minute of it and we're so
43:22lucky though to be able to come here and
43:23do this you you know what I was just
43:25thinking like yeah how great this team
43:28is and how yeah fortunate I think we are
43:33yeah well it definitely feels like that
43:35in the studio and I hope it feels like
43:36that at home too because um yeah we all
43:39feel pretty good about what we've
43:41created here and what you guys have have
43:44made it and that's the most important
43:45thing it wouldn't be anything without
43:47you so that's for sure nice deep breath
43:51inhale lifting up nice and Tall reach
43:58good and when you're ready just let the
44:00body float
44:02down and
44:16hang good when you're ready roll up one
44:19big more one more one big more and of
44:22course let's go thank you so much

About this transcript

This page contains the full transcript of 40 minute full body low impact workout by Body Project, generated from the public captions YouTube serves with the video. The transcript has 3,906 words across 705 segments, with the original timestamps preserved so you can click any line to jump to that moment in the embedded player.

What you can do with it

Use the transcript to take notes, quote the speaker, build a study guide, generate a summary with ChatGPT or Claude via the YouTube Summary tool, or export it as a timed subtitle file with YouTube to SRT. You can also re-open it in the transcriber to translate the transcript into 100+ languages.

Free YouTube transcript tool

YouTube2Text is a free YouTube transcript generator — no signup, no daily limit. Paste any YouTube link and get the full transcript instantly, with timestamps, click-to-jump, translation to 100+ languages, AI prompts for ChatGPT, Claude, and Gemini, and exports to TXT, SRT, VTT, or Markdown.