18 Minute Beginner HIIT Workout ZERO EQUIPMENT NEEDED
Hey, you guys! I have a beginner HIIT workout for you todo today. Let's go! Okay, you guys. We have six exercises. You're going to set an interval timer for18 rounds, 10 seconds of rest, and 30 seconds of work. Here are your six exercises.
Number one: crab toe touches. You're going to get in this position righthere, feet on the ground, hands on the ground, and you're going to reach up and touch oppositehand to foot, and then back down. Then you're going to switch. If this starts to get tough you can put yourbooty on the ground and do the same movement. That's number one. Number two: you're doing a back lunge witha kick out. So you'll start in a neutral stance and you'rejust going to step back into a lunge, and
then kick that foot forward. Then switch. Try to go down, and deep into the lunge aslow as you can. Number three: star crunches. So, it's a situp exercise, but you're goingto start with your hands over your head, and your feet out. You're just going to sit up at the top, andback down. This is a tough exercise, even for more advanced.
So what I want you to do is rest your heelson the ground, and then get up, and you can put your feet on the ground at the top. If you feel like you can hold them up â€“ becauseholding them of the ground is going to work your abs more. So go down, and up. That is number three. Number four is a squat. You're going to squat, and you're going tojump to the side, and hold it.
Jump squat, hold it. To make it a little bit harder you can gofaster. If you really want to make it hard you cando squats the whole time. Okay, then number five: you have a coupledifferent options. I'm putting these in there. I call these butt kickers. Kicking your own butt. You can do this for the next exercise.
You can also do high knees, if you can doit. Get your knees up. You can also just run in place. Then your last exercise â€“ I love this oneâ€“ you're going to lay down, pop up, step one foot forward, and get up. Then put your hands back down, back to startingposition. Then you're going to do it again. Lay down, pop up.
HOW TO OLLIE HIGHER THE EASIEST WAY TUTORIAL
My name is Aaron Kyro. I'm a sponsored skateboarder from the SanFrancisco Bay area. And today I'm going to teach you guys howto ollie higher The first thing I'm going to go over is the stepsof the regular ollie So you guys can see the difference Notice my front foot just down from the frontbolts And my back foot with the ball of my toe juston the edge of the tail So that's the foot position just for a regular ollie
And the first step you're going to do to practicea regular ollie Is just clacking your tail on the ground justlike that So just stand still and just lift up yourfront leg And slap your tail on the ground for a littlebit That's the first step of learning how to ollie The second step is actually this motion ofyour foot right here So notice how my sole of my shoe goes intoa 90 degree angle And then I slide my foot up
It's actually that slide that gives your boardthe lift. Nothing else. It is that slide that brings your tail upoff the ground Because the front of your board is alreadyoff the ground So you just have to level your board out inthe air bringing the tail up And it's that slide of the front foot whichdoes that So that's the basic ollie I'm sure many of you guys have already gottenthe ollie down But if you haven't, you can just practicethose steps
And you'll get it down So the difference between a regular ollie And when I'm trying to ollie higher or ollieover something Is that I put my front foot further back Notice how much further back my front footwas on that oneé Instead of being up near the truck, it wasdown towards the middle of the board And what that does, is it gives me more roomon the board to slide my foot up So instead of having it right there up nearthe front truck
I'm going to slide that front foot back abouthalfway Right in the middle as you can see there And then I can have a little more room to slide And power the ollie a little bit higher intothe air So yeah it's just that motion right there You can even hear my shoes sliding on thegrip tape You also need to be able to jump high And you actually have to be able to jump
And bend your knees up into the air when youdo the ollie Because obviously when your board goes upinto the air Your legs are going to crouch up So the higher you can get your board While crouching your legs up into the air Is going to be how high you can get your ollie Now it definitely helps to have a nice freshboard Like not an old soggy board where the woodis like all damp