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00:00Hey guys, welcome to X-Fit Daily. I'm Jason Charchan, and we're going to get started with a few stretches.
00:10The first stretch is going to be the hip flexor stretch. So put your hands on your hips, shift your weight forward right here,
00:16keep that back leg locked, and then come back to the start.
00:20We're really focusing on loosening up your hip flexor on your left side, which is going to be right here.
00:24Okay, one more on the right hand side, and then switch. Left leg is going to be forward, keep those toes pointed straight ahead.
00:32And if you squeeze your glute on the back on the right hand side, you're also going to notice that you're going to feel a much better stretch on your right.
00:39Alright, just one more, and then we're going to finish up with a quick tricep stretch.
00:43So we're going to start right here, your arms are nice and wide right here.
00:46Squeeze your shoulder blades back and together. This is opening up your chest and working on your traps, which is going to be great for your posture.
00:53And then back to the start, and then come back and squeeze, really squeeze your shoulder blades down and together.
00:59Back to the start, and then one more, nice and easy. Perfect.
01:04Today's workout is titled Char Chan Twist. We're going to start with a squat, twist, and reach.
01:09Then we're going to do a lower ab exercise. We're going to follow that with a squat and a kick.
01:16Followed by jumping jacks, and we're going to finish off with a plank with a toe reach.
01:22Each exercise is going to be performed for 30 seconds nonstop, and we're going to go three rounds through without stopping.
01:28Working out with me today are to my right, Asha, and to my left, Rachel.
01:33We're starting out with a squat, twist, and reach. So we're going to squat down, and then punch up and reach, and we're going to watch our hand right here.
01:40So keep your hand on your hip, and we're going to rotate, and we're going to do 15 seconds on each side.
01:46This exercise is going to be great for your quads, your glutes, as well as your shoulders, especially if you put a dumbbell on your hands.
01:53I'd highly recommend doing that if you have a dumbbell at home. So we're going to switch sides to the left, squat it down, reach and twist across.
02:01Keep your hands, keep your eyes on your fists as you come up and across. Perfect.
02:05It's going to be just 15 seconds total. We're down to five, four, three, two, and relax.
02:12Next up, we're coming down to the ground. All right, heels are off the ground, legs are apart together, and then tuck it in.
02:20Straighten it out, apart together, and then tuck it in.
02:24Now I'm doing a more difficult version. My heels are right above the ground.
02:27You'll notice the two ladies here, they're doing it up with a little higher up.
02:31Typically, if you're in great shape, a little more advanced, you can do it with your heels right above the ground.
02:37Or if you're not quite as conditioned, you can have your legs straight up, you're not going to have quite as much strength.
02:43Just three seconds left, two, and rest.
02:48Next up is going to be a squat with a kick.
02:51So we're going to keep our feet wide, cross your arms in front, come down, squat, and then kick straight ahead.
02:57And then alternate legs. Try to kick straight ahead as best as you can.
03:01If it goes across your body like this a little bit, it's okay.
03:04All right, 30 seconds. This is going to be a good exercise for balance, for coordination, and of course burning off a ton of calories,
03:12melting body fat, tightening and toning your whole body.
03:16We're down to 10 seconds. Try to keep your leg all the way up to parallel if you can.
03:21Five seconds. Three, two, and rest.
03:27Next up are the classic jumping jacks.
03:29So we're just going to come together and apart for 30 seconds here.
03:32We're going to try to keep our feet on the mat. That way we don't slide.
03:36So just do them at your own tempo here. Nice and easy.
03:40And these are actually surprisingly tiring immediately after doing a set of squats with the kicks.
03:47Ten more seconds. Keep up that tempo.
03:50It's going to be a great stretch as well as a great calorie burning balancing workout.
03:55Five seconds. Three, two, and relax.
04:00Last one is going to be a plank with a toe reach.
04:04So come down to a plank position here.
04:06And then reach your right foot wide, back to the center, left foot wide, back to the center.
04:11Right foot wide, left foot, right foot, and then back and forth, back and forth.
04:17We're going to keep that up as quickly as you can for the entire 30 seconds.
04:23One important thing is to keep your shoulders right above your elbows.
04:28And that's going to make sure your core is doing the most work and your body is challenged the most.
04:34All right, three seconds, two, and rest.
04:39Okay, that was the first round.
04:42How you ladies doing? How you doing, Rachel?
04:44All right.
04:45Awesome.
04:46Asha, how you feeling?
04:47So we're starting round two.
04:48So squat and then punch up and reach.
04:50Now I'm going to take a quick pause.
04:52Just reach up as high as you can for me.
04:54Follow your hand with your eyes all the way throughout.
04:58So you're twisting your body, but your toes aren't really twisting.
05:02All right.
05:03Keep it going.
05:04Just 15 seconds on each side.
05:06All right.
05:07Keep it up.
05:08Excellent.
05:09Nice and quick.
05:11Let's go ahead and switch sides.
05:13It's going to be over to the left.
05:15Right hand is on your hip.
05:16Keep up the intensity.
05:17Keep up the speed.
05:18Make every repetition count.
05:20Round two or three.
05:22We're getting on the way there.
05:23We're getting done.
05:24Squat it down.
05:25Five seconds.
05:26Four.
05:27Three.
05:28Two.
05:29Weight is on your heels.
05:30Perfect.
05:31Now we're going to come down to the ground back for the abs.
05:33Heels are above the ground.
05:35Apart.
05:36And then back in just like so.
05:38And they're going to keep their feet just a little bit higher.
05:41And you'll notice the farther you bring your legs to the ground,
05:46the more challenging for your lower abs right here that it's going to be.
05:49So go ahead and bring your feet just a little bit lower just so you can feel the difference.
05:53Good.
05:54Asha's doing a great job with the modification.
05:56Perfect.
05:57Eight seconds.
05:58Bring your legs a little bit lower for me Rachel.
06:00Just for two more.
06:01Legs are lower.
06:02Great.
06:03Do you feel the difference there?
06:05Perfect.
06:06All right.
06:07Go ahead and stand up.
06:08Back to those squats with the kicks.
06:10Arms are right here at 90.
06:11Squat.
06:12Kick straight ahead or slightly across.
06:14Right there.
06:15Try to kick your legs all the way up.
06:17And hit my hand right here.
06:20Perfect.
06:21Kick up and touch.
06:23Get up as low as you can each time.
06:26And by focusing on the narrow stance you can really focus on tightening up the outer thigh portion right here.
06:32Which a lot of people have trouble with.
06:35Eight seconds.
06:36Keep it going as quickly as you can.
06:37We're almost there ladies.
06:38Almost there.
06:39Almost there.
06:40Four.
06:41Three.
06:42Two.
06:43And don't quit until the end.
06:44I caught you.
06:45Over to the jumping jacks.
06:47Here.
06:48All the way through.
06:49Nice and easy.
06:50And if you're feeling a little tired from the previous one.
06:53Like even I was the last round through.
06:56Feel free to take it a little bit slower.
06:58But the most important thing is that you keep moving for the entire workout.
07:02That's one of the key principles of XFET.
07:04You keep moving.
07:05Even if it's slow.
07:06You keep pushing all the way through.
07:08Ten seconds.
07:09Eight.
07:10Seven.
07:11Six.
07:12Five.
07:13Perfect.
07:14Three.
07:15Two.
07:16Three.
07:17One.
07:18And back to the planks with the reach.
07:19With your toes.
07:20Right here.
07:21All the way out.
07:22Thirty seconds.
07:23Nice and easy.
07:24Nice and easy.
07:25Yeah.
07:26With these workouts it's amazing.
07:28Within just eight minutes a day you can get an incredible full body workout.
07:32It's great.
07:33All right.
07:34Keep your, if you can, keep your shoulders right above your elbows.
07:38Can you adjust that for me?
07:39Do the best you can.
07:41All right.
07:42Down to five seconds.
07:43Five seconds.
07:44Three.
07:45Two.
07:46One.
07:47Perfect.
07:48One more time through ladies.
07:51One more time through.
07:52We got it.
07:53Make it happen.
07:54So your left hand is on your hip.
07:56We're going to squat it down.
07:57Squat up and punch up and across.
07:59Keep your hands, keep your eyes on your hands right there.
08:02Nice and quick.
08:03And you're probably going to feel sore tomorrow.
08:07I'm not going to lie.
08:08But that's just a sign that you've had a great workout and that it was effective.
08:11As long as you don't feel any switch sides, just feel any sharp pains.
08:14So right hand is on your hip.
08:16Squat it down.
08:17Punch up with your left hand right here.
08:19And like I mentioned before, if you have a dumbbell, this is going to be even a more
08:22effective workout for your shoulder and your tricep as you extend up each time.
08:26Just five more seconds ladies.
08:27Keep it up.
08:28Good.
08:29Good.
08:30And moving on to the leg spread with the knee tuck.
08:33Coming down to the ground here.
08:35Heels are apart.
08:36Together and then up.
08:37So remember the whole idea here is no rest.
08:39We want to keep as quick as we possibly can.
08:42No rest at all.
08:43Alright.
08:44Bring those knees in.
08:45Legs are apart.
08:46Perfect.
08:47See if you can get those heels right above the ground.
08:49Right above the ground.
08:50Perfect.
08:51You can definitely feel a difference I'm guessing.
08:53Right Aisha?
08:54Perfect.
08:55And go ahead and try just a couple with your feet right above the ground.
09:00Right above the ground.
09:01It's not easy I know.
09:02Give it a try.
09:03You got it.
09:04You got it.
09:05Just give it a try.
09:06Just give me one.
09:07Give me one.
09:08Give me one.
09:09The viewers need to be inspired.
09:10Here we go.
09:11After this it's going to be a squat with a kick.
09:12So stand back up.
09:13You can go ahead and stop.
09:14Stand up.
09:15Stand up.
09:16Squat.
09:17Kick.
09:18Squat.
09:19And kick.
09:20Kindy.
09:21As best as you can.
09:22As long as you have a good balance.
09:23If your balance isn't feeling that good.
09:24Or you're feeling a little bit weak.
09:26Feel free to just kick a little bit.
09:28That's perfectly fine.
09:29That's a lot better than just doing this version right here.
09:32And if you have to you can actually just do the regular squat.
09:35Perfect.
09:36Keep it up.
09:37We got another ten seconds.
09:38Great.
09:39Kick it up nice and high.
09:40Beautiful job ladies.
09:41Just as instructed.
09:43Perfect.
09:44Three more.
09:45Seconds.
09:46And last one.
09:47Perfect.
09:48Last time with those jumping jacks.
09:49Feet together.
09:50Apart.
09:51Right there.
09:52Nice and easy for thirty seconds.
09:55Nice smooth tempo.
09:58And this is going to be jump.
10:00Any type of jumping movement.
10:01Whenever you do like a jump squat.
10:02A jump lunge.
10:03Anything like that.
10:04You actually do a lot of work with your calf.
10:06You wouldn't really think about.
10:07But when your legs are locked.
10:09Or close to lock.
10:10You do a lot of your jumping.
10:11With your calves right back in here.
10:12So this is a great exercise for toning and tightening.
10:14Your calves at the same time.
10:16And it's also a great calorie burning exercise.
10:18Two seconds.
10:19And relax.
10:20Last exercise.
10:21Right here.
10:22Plank with the toe reach.
10:23Let's make it count.
10:24Alright.
10:25So.
10:26Plank.
10:27Shoulders right above your elbows.
10:28Can you do that?
10:29Make sure you get it.
10:30Here we go.
10:31Shoulders right above your elbows.
10:32Perfect.
10:33And then reach.
10:34And then reach.
10:35Perfect.
10:36All right.
10:37All the way through.
10:39All the way.
10:40Great.
10:41Keep it up.
10:42Keep it up.
10:43Dig deep.
10:44Make everyone count.
10:45You got it.
10:46Doing a great job.
10:47Perfect.
10:48Perfect.
10:49Keep those hips in line.
10:50Drop your hips down a little.
10:51Just a little.
10:52There we go.
10:53Perfect.
10:54And Aisha you got it.
10:55Keep it up.
10:56Seven.
10:57Six.
10:58Five.
10:59Four.
11:00Three.
11:01Push this way.
11:02Two.
11:03One.
11:04And nice.
11:05Wow.
11:06All right.
11:07So that was our Char-Chan Twist workout.
11:10And the great thing about this and all of our XFit workouts is that you can do them from
11:14the comfort and convenience of your own home.
11:16So be sure to subscribe to our channel and do a workout with us every day.
11:21I'm Jason Char-Chan and I will see you next time.
11:24I really liked the Char-Chan Twist.
11:26It was really fun and it was a good combination of everything and it really worked my legs.
11:32It was a good variation of kicks and reaching and twisting so I thought it was a lot of fun.
11:39My favorite exercise would be the tuck spread.
11:41It really worked my abdominal muscles and I first started off with my legs up higher and
11:46I couldn't really feel my abs burning but then I moved my legs closer to the ground and
11:52I really felt it.
11:53I would say the most difficult was the spread tuck just because you can monitor how hard
11:58it is by how high you can lift your legs and that was pretty difficult for me to get them
12:03lower.
12:04So the most challenging exercise would be the squat with the kicks.
12:07It was just a little bit more difficult to keep balance from going down and then kicking
12:11back up.
12:12So the first thing I started off with the neck is when the legs are opened.
12:13I got to just bring theged forma on and I'm just going to keep my head hanging out.
12:14Now I worked to do this with my legs I've been able to go with.
12:15I've been able to do that with the legs together.
12:16I'm going to try and soak the fold up my legs.
12:17You'll know how'd it be here and see the legs.
12:19I'm going to try and make the legs as well.
12:20I'm going to stretch out the legs.
12:21I'm going to break them a little bit further.
12:22Now I'm going to cut it out.
12:23It's like the legs that I broke the legs together.
12:24I have a little bit too.
12:25I'm going to pull it out.
12:26I'm going to put the legs into the legs.
12:27I'll need to do that.
12:28I'm going to cut it out.