Indoor, Outdoor & Kids' Trampolines

35 Min Standing Abs & Low Impact Cardio Workout for Beginners – Home Ab & Beginner Workout Routine


hey everyone it’s your personal trainer
coach Kozak and I’m Claudia and this is a
workout this w35 Min Standing Abs & Low Impact Cardio Workout for Beginners – Home Ab & Beginner Workout Routine workout is broken up into four parts
we’re going to start with a light and easy warm-up followed by a low impact
cardio round to get your heart rate up next we’re going to work your core
without ever getting down on the floor and we’re going to finish it off with a
nice cooldown there’s no equipment required for this routine but if you
want to increase the resistance you can grab a couple of light hand weights or a
couple of water bottles follow me for the standard exercises and follow me for
those easier modification all right if you’re ready we are to do this let’s go all right let’s get into it with a nice
quick and light little warm-up we’re going to start with a march in place
and so the point of this is just a warm up your muscles get your heart rate up
but I want you to go to a nice relaxed pace be sure to breathe on this we’re
going to keep both elbows bent at a 90 degree angle or bring it up opposite
side arm and leg one nice light foot contact with the ground on every single
repetition you don’t want to be banging on the ground if your gut neighbors
underneath that alarm to hear you throughout the course of today’s workout
we’re not going to call any repetitions we’re just going to be moving at a pace
that you feel comfortable with it’s up to you to push yourself and to make this
workout your own let’s do this 1 4 5 4 3 2 1 alright next we’re going to do
either a crossover toe touch or knee touch you decide which is right for you
opposite side hand comes to either your opposite knee or your foot so slight
Bend and those knees drive those hips back keep your back straight then rotate
and touch either your knee or your toe and this one I want you to decide which
variation is right for you as you see Claudia today will be given those
slightly easier modification Thank You Claudia you are welcome you’re like
stretching your posterior chain back side hamstrings glutes lower back good
make it nice and warm for this work loosening up alright and a little better
already I had a tough workout last night so this is good to get me nice and
warmed up alright let’s do this one four five four three two one alright next
we’re going to move into a arm crossover plus butt kick so on this one we’re
going to cross those arms over alternating which arm is on top at the
same time we’re going to step side to side
bring that heel back and try to kick your own butt
this one’s gonna warm up your chest your shoulders quads hammies very efficient
move get a lot of body parts warmed up at the same time and again this is just
the warmup so I know sometimes we have a tendency I think to go little faster or
MUP make sure you’re just going at a nice relaxed pace that you feel
comfortable with precisely don’t try to keep up with us if it’s going to wear
you out faster go at your own pace we’ll be plenty of time for wearing you
out in the workout here yeah coming up which is awesome it’s coming soon don’t
don’t worry about that don’t worry about it all right let’s do this one four five
four three two one and zero all right both Claudia and I are going to do a
chest squeeze this is the first one in the actual workout but I’m going to run
in place where Claudia is going to do a March you decide which variation is
right for you but we want both those elbows bent at a 90 degree angle
we’re squeeze in that chest as you bring those elbows together and then either
nice and light and I’m the balls of your feet running in place or a March
bringing those knees up and you decide which is right for you Axl this is going
to work to get that heart rate up click fast and in a hurry here that’s
good well again nice light ground touches and
again for the March we’re not stomping on the ground right nice and light and
if you’re doing the March you can’t quite get your knees up as high as
Claudius that’s all right if it’s down here then it’s down there for now all
right almost there five four three two one zero
excellent shake those arms loose next we’re going to do either a lateral Juke
or a side to side step so this name basic footwork or replacing that
middlefoot but I’m doing it a little more dynamically the weights back in my
hips and I’m hopping where Claudia is more of just a step she’s not really
getting any air if you will you decide which variation is right for you
and you really have to think about the movement because you’re stepping you’re
just replacing one foot with the other so it might take you a little bit to get
into the rhythm of the movement but once you do you can pick up the pace a little
bit more good thing about moves like this that challenge our brain and our
coordination is that’s just going to improve our agility so many added
benefits on top of something like this compared to just being on like an
elliptical where you’re just repeating the same movement you don’t have to have
your brain on really true excellent so it’s going to work your
central nervous system at the same time come on keep it up guys doing good let’s
go ten more seconds on this one almost there
grind it out with us four five four three two one zero okay let’s go ahead
and grab those hand weights for the first time you know couple soup cans
light dumbbells a lot of balls whatever you got we’re going to go right into a
seesaw arm pull over so we’re waiting is that our hips or bent over at a
45-degree angle and just from the shoulders we’re going to alternate
bringing those arms up and swinging them back palms are facing us breathe keep
that back straight and if you decide that even having a pair of water bottles
in your hand is too much for you drop them and just do the movement and that
applies to all the movements today again really just encourage you to make this
workout your own no two bodies are like or are the same or start at the same
starting place exactly remember every winner was once a beginner it’s okay
allow yourself to be a beginner just going to get better every day so it’s
all about being perfect just about putting in the work getting that
improvement day after day that’s it consistency is key huge
good okay keep it up guys keep that back nice and straight weight in your hips
let’s one even give you a little bit of a leg burn it is on purpose so be
sitting back get that back straight I want you hunched over like this
backspace straight it also works to improve your mobility working your core
working your lats triceps come on keep it up for just five more seconds on this
one and three two one zero good okay let’s go and hold onto those weights
still bring our hands up to your chin we’re going to do a punch in a kick with
opposite side and then opposite and I’m going to do a squat so it’s punch and
kick punch and kick you decide if you want to throw the squat in between the
two weight goes back in your hips if you’re doing the squat and on that punch
and kick bringing your knee up then kicking out and if you can’t quite bring
your legs up as high as we can that’s okay again that’s why we’re here getting
better every time get a little higher improve that flexibility nice work guys
come on stay in it stick with it it’s about that time of the workout when you
start asking yourself while you’re here and you got to stay focused on it what
brought you here what motivates you what pushes you what’s your goal what are you
working on focus on it throughout the course of today’s workout it’s going to
be what gets you through it come on keep it up guys you’re doing great just stay
in it here we go hit this one for just ten more seconds
almost there good and five four three two one zero okay we can set those hand
weights to the side I’m going to use my bench for the next one Claudia is going
to use the wall find a wall nearest to you that’s clear we’re going to do a
combo move we’re going to go push up and then we’re going to do four modified
mountain climbers bring your knee into your chest four times use that if this
movements more appropriate for you on the wall or if the more appropriate on a
bench chair and if you’re doing the if you’re doing the wall push-ups and
further back your legs are or your feet are the harder the movement is so if
it’s too hard you can move your feet up a little a little more and the movement
becomes a little easier for you and that same philosophy applies to the bench of
the chair you know if you do these on a countertop they’re going to be easier
for something lower so you can just find something that’s at the right level for
your fitness level on core stays tight on these or bending those elbows to a 90
degree angle and then back up drive in through your chest and your triceps this
one again is hitting a lot of different muscle groups from our hips or quads or
core abs lower back triceps chest shoulders you know pointed there one of
the goals of today’s workout is it is much done in the shortest period of time
and you’re doing it right now rep by Rep you’re sticking with it come
on guys fighting through fighting through you know fighter you’re not a
quitter let’s do this right here with you rep by Rep all right let’s hit this
one for just ten more seconds so close come on
grind it out guys grind it out four five four three two one and zero nice all
right we’re going to need your hand weights for the next one we’re going to
do a snatch I’m going to do a squat and stanch Claudia’s just going to do it
from the Hang feed your shoulder width apart a little bend in our knees then
we’re going to both break at the hips I’m going to go all the way down Claudia
is just going to break at the hips and then elbows come up dumbbell flip over
you decide which variation is right for you
we’re going to bring those elbows up and so we can’t bring up any more and then
flip the dumbbells overhead so for mine I’m just doing a hinge at the hips
pushing my hips back towards the wall my weights right underneath my knees and
popping right back up using my hips to get those water bottles
over my head but we’re both really using our lower body even though it doesn’t
maybe at the first glance look like Claudia is using her lower body as much
she’s really using those hips to drive those water valves up over her head
another note on this one is when you’re pulling those dumbbells up to pretend
like you’re zipping up a jacket it’s a good mental visualization for how that
movement should go so make sure to breathe and again this one’s hitting a
lot of different muscle groups from your lower body to your traps upper back core
and I’ll just give you guys a visual of what this looks like from the side
making sure to breathe and keep moving you got it guys let’s hit this one for
just 10 more seconds that’s it you’re doing great stick with it and five four
three two one zero all right we’re both going to do side
raises feet are shoulder-width apart palms are facing us bringing those
dumbbells and our arms onto the parallel to the ground and back down but I’m
going to throw in an alternating side leg raise as well this one’s going to
burn out your shoulders and if you need to set the weights down and just use
your arms to be surprised at how effective that can be as well but our
goal is for you to just keep moving not hit that pause button don’t take a break
again I’m keeping a slight bend in my knee so I’m not keeping my knees locked
out slight Bend and just bring those weights parallel to the ground I’m
keeping that same Bend as well helping me keep balance as I bring that leg out
keeping your core nice and tight another good visualization that I like to use is
draw that belly button towards your spine through the entire workout
yeah it just allows you to keep that core tight and engaged throughout come
on guys burn it out with us let’s do this one just 10 more seconds almost
there you got it you got it and five four three two one zero okay we’re going
to move into a posterior swing check those shoulders out a little bit nice
wide stance toes are pointed out little bend in our knees put those two hand
weights together or water bowels drive them through your legs and then bring
your hips forward hips back hips for Claudia is going to bring arms a
parallel where I’m going to bring those arms all the way up overhead but on this
move I really want you to focus I’m using your posterior chain hamstrings
glutes lower back the way you do that is you keep that slight bend in your knee
drive its hips back behind you like you’re trying to touch them to the wall
behind you and then drive them forward again this is not a squat so we don’t
want you here right not here but watch my knees weight back in the hips knees
stay just slightly bent throughout squeezing those glutes up at
the top of the movement so kind of like that snatch from hang movement just
using the hips as a hinge again and pushing them back like coach said and
that helps us to focus on working the hamstrings the glutes lower back and
doesn’t allow our quads to take over excellent work everybody come on keep
fighting through you got this one wrapped by rep you’re focusing on what
drives you what brought you here today to begin with whatever that may be you
just want to be more fit well lose some weight you got a team you’re trying to
compete on or maybe you’re just trying to save your own life whatever it is
it’s worth it and so are you let’s go come on breathe that’s it this one for
five more seconds that’s it four three two one and zero all right we’re going
to move into buck kick Jack’s next no hand weights needed for this next one so
we’re going back in that buck kick we kind of started with but we’re going to
do a side to side jumping jack arm circle at the same time it’s a good
little modifier it’s like the traditional jumping jack good low impact
variation side to side or kicking that butt and this one is just about getting
your heart rate up so there’s not necessarily a easier modification for
this you’re going to go faster if you’re feeling good or slower if you need a
little bit of a moment but we want you to keep moving that’s it come on keep
that heart rate up get a little better with every rabbit every second that goes
by you’re getting a little closer to your goal not going to happen overnight
but it will happen if you keep it up come on let’s go you got it guys grind
this one out boom one in the next that’s it this one for ten more seconds that’s
it almost there let’s go for five four three two one zero are moving on to a
modified Burpee a claudia is going to use the bench I’m just going to use my
own body weight I’m going to squat down place both hands on the ground one two
step back one two step forward stand up hands overhead so for my movement I’m
doing the exact same thing because I’m doing it from a bench
so we’ll slot down and put hands on the bench one foot back the
other foot back right back and clap up top so just like we kind of mentioned
earlier the higher the piece of equipment that you’re using will make it
easier the lower you place it the harder it will be so that means it’s harder
because you have to go down deeper right so you decide which variation is right
for you you can also do this from a countertop if you need to making sure to
breathe along the way that’s really the key every time try best to keep that
core straight as you step out you don’t want your butt up in the air you don’t
want it sinking down core stays nice and tight and engaged throughout this what’s
really working a lot of different muscle groups from your legs your core it’s
right through your upper body there’s a lot of different things come on you got
it guys keep breathing keep pushing keep bugging you focusing on what brought you
here today to begin with it’s going to be the same thing that gives you through
it don’t lose sight of it come on what you got what you got put it all out
there guys come on give it everything you got how many can you get
consummating can you get 10 more seconds come on let’s go let’s go let’s go let’s
go what are you waiting for put it all out there you got it you can do it you
can do it you can do it let’s go five four three two one and zero one end more
for extra credit I guess ah they were you when I was already down there nice
work everybody we’re going to start with a nordic skier i’m going to grab my
light hand weights for this one claudia is just going to do the
bodyweight variation we’re going to start in a staggered stance same arm is
going to be up of the leg that is back opposite arm is going to be back both
arms are straight let’s go ahead and switch those arms and at the same time
bring that knee up as we crunch in with our abs
now throughout the course of today’s workout we’re not going to count any
repetitions it’s just going to be about getting in as many reps as we can in a
lot of time period making sure to breathe throughout the course of today’s
workout we’re going to stay nice and light on the balls of your feet on this
one you don’t want to be stomping back with that opposite side leg really focus
on contracting those ABS and in that core as you bring that knee into your
midsection we’re going to go half and half on both sides excellent work and
keep it up getting right into it today we’re going hard and fast working those
abs and core without ever getting onto the floor
alright we’re switching sides here and five four three two one zero
okay opposite side now remember that same arm is up that the leg is back it’s
a little bit confusing on this one bringing that knee up and contract those
ABS keeping that core tight back stay straight
excellent work you got it one rep right into the next again it’s all about just
getting in as many reps as we can working at a pace that you feel
comfortable with whatever that is whether it’s faster than us
slower than us we just encourage you to make this workout your own today
excellent keep this one up for just ten more seconds
you got it you got it and five four three two one
zero I’m going to set my hand weights down for this next one we’re going to
have our arms out other side we’re going to go either a low kick or a high kick
plus a twist so that leg stays straight we’re going to twist into the side of
that leg that’s kicking up if you’re doing the high kick and going try to hit
touch that toe to your hand doing a low kick
that’s totally alright just get the leg to a level that you feel comfortable
with again breathing keep that core engaged
throughout trying our best to get a nice full twist nice let’s see would be a
90-degree twist to do some math there for a second but if you can’t quite get
the full twist that’s alright just keep coming back make this workout your own
and you’ll get a little bit better every single time nice keep it up and let’s do
it four five four three two one zero all right I’m going to grab my hand wait
for the next one I’m going to do a bow extension so feet are shoulder width
apart going to reach up to your left side bring your right knee up and crunch
in and down to that knee every time I want you to reach up high
to your left side return that leg to the ground and then crunch up now find this
one you can’t quite get that knee all the way up again totally okay make this
work out your own come back and you’ll get a little bit better every time you
repeat it let’s work up is mainly focused on working your core but we’re
also going to get multiple body parts involved in this one as I’m sure you can
already tell getting your heart rate up along the way and we’re going to burn
some calories a lot of work in in a short period of time keep it up
switching sides and three two one zero opposite side now so reaching up to your
right bring that left knee up and crunch down and into it excellent work that
time of the workout it’s important to you to start focusing what brought you
here today to begin with what motivates you what drives you what is it stay
focused on it whatever it is that got you here today to start this workout if
you do that same thing it gets you through to finish it nice come on keep
it up guys come on put it all out there getting those ABS start to engage weave
them every time squeeze their core squeeze it nicely and five four three
two one zero fast-paced removing right into a
standing twit feet shoulders apart a little weight back in the hips elbows
are bent and we’re twisting side to side see any twist now it’s not just your
arms and I’m moving right actually rotating at your core your arms are
really just along for the ride good a little weight back in your hips you want
to be standing up big and tall on this one weight back the hips sitting down do
that core engage on every rep fast pace right here let’s go come on like so
we’re going hard and fast today let’s make it count 1 come on let’s go what
you got what you got breathe guys don’t forget to breathe so
very important you got it and it’s about the course of today’s workout you need
to switch up do some of my modifications and claudius we just encourage you to
make this workout your own make it work for you nice work keep it up blue abs
are working burn so good guys burn so good keep it up do they focus on keeping
that core tight throughout don’t just swing your arms but actually make that
core work you guys let’s hit this one for just 5 4 3 2 1 0 because using your
hand weights we only need one for the next one into a standing windmill we’re
going to point both toes slightly to your left one arm up into a windmill
first thing that’s going to happen is your hip you can go out to your side and
then you can bend over looking straight up at that arm the whole time now on
this one you can’t quite reach all the way down and you can just come to your
knee that’s all right again make this routine your own the key on this one is
to really kick that hip out to your side on every repetition great one for your
overall core especially hits your obliques on this one
try your best to stand straight back up in between repetitions nice work come on
keep it up grind it out guys grind it out you got
it one rep right any to the next getting that just that much closer to your goal
with every repetition you got to this side for just five more seconds four
three two one zero opposite side now toes point the other way one arm up
right into it no downtime today just getting as many reps in as we can and a
lot of time period good look it up as you go down and then try to reset back
square in between reps oh my obliques are on fire whew must be
working and I’m not even holding any weight that’s a good thing that means
it’s working that feeling you feel that little bit of fire that’s the feeling of
change that’s the feeling of both abs being challenged that’s a totally good
thing you got it guys keep it up one into the next making sure to breathe
focus on that breathing don’t forget about it so very important let’s hit
this one for just five four three two one zero
ok good we go ahead and set those hand weights down if you’re using them to do
a standing knee to elbow crunch so if you show it apart bring that knee out to
your side bring your elbow to it now on this one if you can’t quite bring that
knee all the way to your elbow and you’re more like here then that’s okay
again just make it your own but our overall goal is to bring that knee all
the way up and out to the side we get this oblique crunch right crunch that
side current side oblique on every single repetition we feel it working
whew burnin burnin getting that much closer to your goal with every rep focus
on what brought you here today what is it come on let’s go focus on that goal
what mode what drives you come on keep it up guys
keep it up good hard and fast today giving it everything you got what you
got what do you made of right here let’s see it lets see it guys come on put it
all out there pushing yourself because nobody else can or will do it for you
let’s go come on let’s hit this one for just 10 more seconds what you got for 10
more seconds that’s nothing you got it you got it and five four three two one
zero okay moving on to a twisting
good-morning feature with our hands on our head we’re going to slight bend the
knee drive those hips back to our upper bodies parallel to the ground and as we
stand up we’re going to twist to one side up twist to the opposite side so on
every rep as we’re coming up starting to to 90-degree twist to our side and as
you’re bending over I want you to drive those hips back just a slight bend in
the knees throughout so as you’re coming up you’re twisting so it’s not up and
then twist but it’s up and twist up and twist good and if you can’t quite bend
as far down as we are flexibility not quite there yet it’s alright do what you
can look if it’s just you know half way here that’s alright
again your flexibility and mobility will improve every time you come back and
repeat this routine just another great everybody’s got to start somewhere
that’s right and no one starts up at the top that is a consistent theme every
winner was once a beginner don’t forget that come on keep it going guys you got
it let’s hit this one for just 10 more seconds you got it just getting that
much closer every single rep grind it out feel that core working engaging nice
focus on it three two one and okay we got crossover toe touch next
feet a little wider than shoulder-width hands are straight up little bend the
knee I’m going to go cross over touch my opposite side toe where Claudia is going
to cross over and tilt your opposite side me all right so again that mobility
and flexibility talk if you’re not quite down to your toes it’s okay start with
your knees and you keep coming back and doing this workout you’ll eventually get
to the point where you can touch those toes right maybe you got to go from the
knees to the shins first maybe it’s not right from the knees to the toes let
that in-between face but that’s a great thing about these workouts as you can
see yourself improve step by step along the way these results are not going to
come overnight I’m not going to lie to you but if you keep coming back keep
putting in the work it will work for you how about consistency it’s it that’s how
you get success is made it’s putting in those small efforts day in and day out
the work that you’re putting in today they’re going to be the results that you
experience tomorrow let’s see it right here come on you got it guys we’ll have
a lot left getting closer to the end with every rep getting closer to your
goal with every rep grind it out right here let’s go five more seconds on this
one that’s it that’s it and four three two one zero I’ll grab my hand weights
the next one doing a oblique rotation we chose apart
bend over on a 45 degree angle arms hanging down straight now keeping those
arms straight we’re going to rotate to the right and then rotate to the left
keep those arms straight engage your core and your obliques on this one and
again your range of motion might not quite be what ours is right now and
that’s all totally okay just wanting to keep your arms straight and make sure
that that core is doing all the work you’re not just swinging your arms up
but your core is under control making sure to breathe throughout you got it
you got it guys stick with it keep fighting whatever you do don’t give up
using weights it’s too much for you no problem feel free to drop those weights
what you need to slow your pace down a little bit totally okay but we don’t
want you to do is quit don’t give up don’t hit that pause button you don’t
have that much left no we do not keep going keep working keep driving you got
it you got this you got it come on come on keep telling yourself you got it
positive thinking here you got it come on you can do anything that’s right that
includes completing this workout yes ma’am let’s hit it for ten more seconds
almost there come on right to the very end you’re a fighter not a quitter let’s
see it five four three two one zero nice set those weights down we’re going
to do a leaning lifting crunch hands around her head feed your shoulder width
apart we’re going to lean to our left and as we lean back to the right bring
that opposite side leg up opposite now lean to the right and back to the left
and bring that leg up so lean one direction and as you come back bring
that leg up as you crunch so it might take you a couple repetitions to kind of
get the hang of this one can we take a little bit of extra coordination but
that’s okay and focus just keeps focused on it this
is it right here for you those obliques working we like it a little bit of burn
you feel it’s just change happening it’s at lactic acid firing your muscles fuel
because you’re using on totally acceptable got to fight through that
burn yeah be stronger than that burn not about being perfect it’s about just
putting in that effort day in day out right here get after guys you got it
we’re getting so close to the end I can feel it come on that’s it ten more
seconds that’s it come on that’s nothing grind it out how many can you get boom
boom let’s go five four three two one zero that’s it you made it
you’re all excellent work out there we’re going to
move on to a little bit of a cool down just a few moves to allow your heart
rate to come down slowly as well as improve your mobility we’re going to
start with a downward dog I’m gonna do it downward dog from the wall so I’ll
show you what that looks like I’m going to go from the ground they’re both very
similar moves come down into a high plank position and I’m going to walk up
with my feet flat I’m going to drive my hips back and I’m doing the exact same
thing except on the wall so I’m basically just creating a 90 degree
angle against the wall so you’re going to look something like a square you’re
just going to push those hips back like Coach because I kept doing you’re really
going to feel that stretch back here where your dog’s yep good just feel that
stretch a nice big deep breath you can just be so proud of yourself right now
for pushing through today’s workout right one less thing at the worry about
for the rest of the day check it off the list my friend it’s always the best
thing to check out the list it is workout it on you did it nice let’s hold
this one for five four three two one zero come up slowly
there’s not that blood to rush your head okay next we’re gonna do a posterior
shoulder stretch so let’s start with your right arm reach that right arm
across and with your opposite side arm you’re going to pull it in close to you
and feel that stretch in your chest shoulder and in your back just pull
across we’re just going to hold nothing special on this one just breathe get a
lot of work on those shoulders today no fancy new help not in the cooldown this
is it your fancy moves are done you did it alright let’s switch sides in three
two one zero shake that one loose opposite side now excellent work
PE class yeah this is a pretty traditional strategy it’s a good one
yeah you know sometimes you just duplicate where I all right holding this
one for five four three two one all right last one let’s do a little
bit of a quad stretch probably going to want to walk over to either a wall or
you have a chair or chair handy one hand on to support and go in with that with
your hand pull your foot back until you’re trying to make your foot touch
you glutes feel that stretch in your quad in the front of the leg you don’t
need the wall feel free to do it without totally up to you there’s not much
benefit to doing it without other than if you want to work on improving your
balance at the same time I saw my quads are tight for my workout last night but
that’s all right he wants to did my job all right let’s switch sides in three
two one zero slowly down here we go last one let’s
hit that other side and pull it back nice everyone
excellent work let’s just hold this one it’s a total of fifteen seconds so let’s
hold this one for seven more seconds and this is it now my left one higher than
my right all right let’s do it four three two one zero
and guess what that’s it boom high-five Claudia high-five to you out there
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