[0:00] Happy new year everyone and welcome in
[0:03] today's 30inut full body bodyweight only
[0:07] calisthenics workout for beginners. We
[0:10] will start with a 3inut warm up where
[0:13] the timer will be on 30 seconds of work
[0:15] and no rest and I beg you not to skip
[0:18] it. It is important that we stretch our
[0:21] wrists, our shoulders and our hips
[0:23] before we start with the workout. Then
[0:25] we go straight into the 30 minute
[0:28] calisthenics body weight workout where
[0:30] the timer will be on 40 seconds of work,
[0:32] 20 seconds of rest. You only need a mat
[0:36] and a chair or sofa for some assisted or
[0:39] elevated exercises. In the 20 seconds
[0:42] rest for some exercises, I will show you
[0:45] even another modifications if these
[0:49] exercises are still too challenging for
[0:52] you. And now let's get started and have
[0:54] fun.
[0:56] >> [music]
[0:57] >> I'm running out of [singing] time. Every
[1:00] day goes by so fast
[1:04] [music]
[1:05] and every moment [singing] counts. Baby,
[1:07] I don't want to miss a thing.
[1:11] We can sleep under [music] the stars. We
[1:13] can sleep under the stars. Or hang out
[1:15] in hotel [singing] bars. Driving
[1:17] somewhere in your car. We can sleep
[1:19] [music] under the stars. We can sleep
[1:21] under the [singing] stars. under the
[1:24] star. Baby, where [music] are you?
[1:32] [music] Baby, where are you?
[1:40] [music]
[2:00] >> [music]
[2:03] >> We can sleep under the stars or [music]
[2:07] hang out in hotel bars. We can sleep
[2:11] under the [music and singing] stars. Oh,
[2:14] the stars. Oh, the stars.
[2:21] We can do what we like.
[2:26] [music]
[2:29] We can do what we like. [music]
[2:38] Heat.
[2:41] [music]
[2:43] Heat.
[2:47] [music]
[2:52] [music] Heat. Heat.
[2:58] [music]
[3:07] [music]
[3:13] Heat.
[3:30] Heat. [music]
[3:38] Young
[3:42] [music]
[3:45] baby
[3:49] [singing] young.
[3:51] Oh [music]
[3:52] baby, while we're young.
[3:56] [singing]
[3:59] Oh [music]
[4:00] baby. While we're young,
[4:06] watch out.
[4:08] I'm coming [music] for you. And it would
[4:12] feel like it's a dream coming true.
[4:14] You're mine.
[4:16] I already knew. [music] You dropped that
[4:19] gorgeous, but you don't have a clue.
[4:22] Your smile
[4:24] could tell me.
[4:26] I query aching heart. But hold on.
[4:32] You'll soon
[4:33] be mine.
[4:38] I know that you give in. [music]
[4:45] So come [music] fall in love with me.
[4:49] Doesn't know we're supposed to be.
[4:52] [music]
[4:53] Let's go home to bed now.
[4:57] It's more than just a game for two. It's
[5:00] made for me and you. I stay in your head
[5:02] now
[5:04] [music] until you're mine.
[5:09] Let's go home to bed [music] now.
[5:12] It's more than just a game to explain
[5:15] for me and you. I stay in your head now
[5:20] until you're mine.
[5:24] Watch out.
[5:26] I'm coming for you [music]
[5:28] and it will feel like it's a dream
[5:30] coming true. You're mine.
[5:34] I already knew. [music]
[5:36] You dropped it gorgeous, but you don't
[5:38] have a clue. Your smile
[5:41] could tear me apart.
[5:44] I dwell with [music] the string aching
[5:46] heart. Hold on.
[5:49] soul be mine.
[5:55] I know that you'll give [music] in
[6:01] giving [music] to me. So come fall in
[6:04] love with me.
[6:06] Cuz I know we're supposed to be. [music]
[6:11] Go home to bed now.
[6:14] It's more than [music] just a game for
[6:16] two. It's made for me and you. I stay in
[6:19] your head now
[6:22] until you're mine. Mine.
[6:26] Let's go to bed now.
[6:30] It's more than just a game for two. It's
[6:33] for me and you. I stay in your head now.
[6:37] I know you're mine.
[6:40] Mine.
[6:49] I stay in your head. I stay in your
[6:52] head. I say in your [music]
[6:55] I stay in your head.
[6:59] [music]
[7:03] [music]
[7:08] [music]
[7:15] My heart is beating to your drum
[7:19] and I'm blinded by the sunshine in your
[7:22] eyes. Not thinking twice in my d.
[7:26] Although I know you're all I want.
[7:31] How could I crave something so bad?
[7:33] [music and singing]
[7:34] My sweaty palms reveal a warning I
[7:37] should hear. But I don't care. You drive
[7:40] me mad. I'll ignore the truth and run to
[7:44] you so we [music] could drive
[7:47] away. [singing] You'll hear me say
[7:50] everything is going to be okay.
[7:53] I don't need nobody else to say to you.
[7:57] Trying to stop me, but I'm under your
[7:59] spell. [music]
[8:02] Can't help myself. [singing]
[8:05] You know too well [music] I need you
[8:08] close. Can't help myself.
[8:13] [music]
[8:14] Trying to stop me under your spell.
[8:17] Can't help myself.
[8:21] [music]
[8:32] myself
[8:34] and suddenly [music and singing] I'm by
[8:35] your side
[8:37] cuz I am out of things to explain how I
[8:40] feel. It's better to enjoy the ride. I
[8:44] feel at home, [music]
[8:46] never alone. [singing]
[8:48] My friends are asking me if I [music]
[8:52] have left the planet cuz I seem high all
[8:55] the time. You think I'm in a failure,
[8:59] but my impression is that I'm in heaven
[9:03] so we could drive
[9:05] away. You'll [singing] hear me say
[9:08] everything is going to be okay. [music]
[9:11] I don't need nobody else to sit. You try
[9:16] me, but I'm under your spell.
[9:20] Can't help [singing] myself.
[9:22] [music]
[9:24] You know too well I need you close.
[9:27] Can't help myself.
[9:30] [music]
[9:32] Trying to stop under your spell. Can't
[9:36] help myself.
[9:43] [music]
[9:52] [music]
[10:05] >> [music]
[10:07] >> Did someone put something in my dream?
[10:11] The world is [music] spinning in my
[10:12] head.
[10:14] When you hold me, it feels so soothing.
[10:17] [music]
[10:18] You're like a story I know so well.
[10:23] can help myself [music]
[10:27] know
[10:29] you. I
[10:32] need you.
[10:43] [music]
[10:46] Oh
[10:52] under your spell.
[10:56] I felt your [music] heavy breath through
[10:59] darkness. The smoke is getting close to
[11:02] my bed. [music] I cannot make a sound.
[11:06] Empty eyes. Sleeping but I paralyed.
[11:11] Don't call
[11:13] me
[11:14] [music] cuz I'm
[11:16] I
[11:24] [music]
[11:29] [music]
[11:36] [music]
[11:44] >> [music]
[11:51] [music]
[11:57] [music]
[12:03] [music]
[12:09] [music]
[12:19] [music]
[12:27] >> Don't cover
[12:29] me
[12:31] cuz I'mma let you out. I'mma let you in.
[12:35] You're my enmy.
[12:39] If you would let me go, I will let you
[12:42] in.
[12:58] So
[13:00] me
[13:03] you let you in. [music] Come on
[13:08] me.
[13:10] If you let me go, I will let you in.
[13:16] [music]
[13:22] >> [music]
[13:30] [music]
[13:30] >> Hey,
[13:40] [music]
[13:44] [music]
[13:45] hey, hey. Heat. Heat.
[13:50] [music]
[13:55] Heat. Heat. N.
[14:05] Heat. Heat.
[14:10] [music]
[14:14] [music]
[14:23] [music]
[14:36] >> [music]
[14:42] [music]
[14:46] >> Heat. Heat. [music]
[15:02] All I want is All I want is [music]
[15:06] All I want is All I want is All [music]
[15:10] I want is All I want is
[15:14] All I want is
[15:17] [music] All I want is All I want is
[15:21] All I want is All I want is [music]
[15:25] All I want is All I want is All I want
[15:29] is All I want is
[15:34] I
[15:37] [music]
[15:47] [music]
[15:53] >> [music]
[16:01] [music]
[16:02] >> All I want is All I want is All I want.
[16:07] All I want is All I want. [music] All I
[16:12] want is All I want. All I want [music]
[16:16] is
[16:25] >> [music]
[16:30] >> All I want is
[16:48] heat. Heat.
[16:52] Heat.
[17:02] All I want is all I want is [music] all
[17:06] I want. All I want is all I want. All I
[17:12] want is [music]
[17:14] all I want is
[17:17] [music]
[17:22] [music]
[17:32] [music]
[17:41] >> [music]
[18:01] [music]
[18:05] >> Every day
[18:07] since I was told that
[18:09] [music and singing] You don't want me,
[18:12] but maybe you're just holding. [music]
[18:14] You know, I try to hold on [singing] to
[18:18] you. [music] I can't stand up cuz I'm
[18:23] not the kind of girl who paints your
[18:25] perfect world.
[18:28] Can't push set up. We're not living in a
[18:32] frame. And [singing] this ain't just a
[18:34] game.
[18:43] >> [music]
[18:46] >> I feel your heartbeat. I know
[18:48] [music and singing] you're concrete.
[19:03] I [music] know you're concrete.
[19:06] Running around in circles, [music]
[19:09] always stuck in the same rooms and
[19:12] places [music]
[19:14] like swimming under water. But you
[19:17] control my heart with spells. Oh,
[19:20] [singing]
[19:21] I can't stand up cuz I'm not a kind of
[19:26] girl who paints your perfect world.
[19:30] Can't push set [music] up. We're not
[19:33] [singing] living in a frame. And this
[19:35] ain't just a game. [music]
[19:36] Circle around.
[19:42] [music]
[19:48] I feel your heartbeat. I know you're
[19:51] concrete. [music]
[20:03] >> [music]
[20:04] >> me. I know you're concrete.
[20:19] [music]
[20:21] [singing]
[20:24] [music]
[20:34] You [music] taste
[20:36] now.
[20:41] [music]
[20:58] me.
[21:02] [music]
[21:09] I [music] can't just call you when the
[21:12] moon is rising. I'm craving every
[21:15] [music] moment with you. I can't just
[21:18] need you when the tides are turning. I
[21:22] cherish every second with you. [music]
[21:25] I've got to hold on to your heart every
[21:29] day of the week, every week of the
[21:31] [singing and music] year. I've got to
[21:34] rewind and restart till you get what you
[21:37] need. Till you get all of me. Yeah, you
[21:41] get all of it. Baby, I give you all of
[21:43] me. Please take what you want from me.
[21:48] Yeah, you get all of me. Baby, I give
[21:51] you all of me. Please take what you want
[21:53] from me. [music]
[21:56] All of meoo
[22:00] meoo.
[22:05] >> [music]
[22:05] >> Baby, I give you all this you want me.
[22:13] [music]
[22:19] I can't just have you any way I [music]
[22:23] want you. Cuz you deserve it all and
[22:25] much more. I can't just want you when
[22:29] the sky is [music] deep blue. I'm better
[22:32] now than I was before.
[22:35] I've got to hold on to your heart every
[22:38] day of the week, every week of the year.
[22:42] I got to rewind and restart. So you get
[22:46] what you need. [music] So you get all of
[22:49] me. Yeah, you get all of me, baby. I
[22:52] gave you all of me. Please take what you
[22:55] want from [music] me.
[22:58] Yeah, you [singing] get all of me. Baby,
[23:00] I give you all of me. Please take what
[23:02] you want from me.
[23:04] Oo
[23:06] meoo
[23:08] [music]
[23:10] meoo
[23:14] meoo
[23:16] [music]
[23:22] me. [music]
[23:25] Woohoo.
[23:28] Woohoo.
[23:32] Woohoo.
[23:37] I've got to hold on to your heart every
[23:40] day of the week, every week of the year.
[23:44] I've got to rewind and restart till you
[23:48] get what you need. So you get all of me.
[23:52] Yeah, you get all of me, baby. I give
[23:54] you all of me. [music]
[23:56] What you want from me?
[24:00] You get all of it, baby. I [music] give
[24:02] you all of it. Please.
[24:06] [music]
[24:19] [music]
[24:23] [music]
[24:28] >> [music]
[24:38] [music]
[24:41] >> Hey girl, you look a little unsure.
[24:43] [music]
[24:44] I see you [singing] hiding in the light
[24:48] on the [music] edge of the dance floor
[24:52] with the nails burning bright.
[24:57] Should be dancing now. Dance with me.
[25:00] It's all right. We [music] should be
[25:01] dancing now. Dance with me. [singing]
[25:03] It's all right. We should be dancing
[25:06] now. Dance with me. It's all right. We
[25:09] should be dancing [music] now. In a
[25:11] blink of an eye.
[25:15] like this.
[25:24] Yeah.
[25:39] So yeah,
[25:42] I know we're hungry and a crappy cup
[25:46] to a nightclub queen.
[25:48] [singing and music]
[25:50] Now you're winning every dance
[25:53] with moves [music and singing] no one's
[25:55] ever seen.
[25:58] We [music] should be dancing now. Dance
[26:00] with me. It's all right. We should be
[26:03] dancing [music] now. Dance with me. It's
[26:05] all right. She be dancing [singing] now.
[26:08] Dance with me. It's all right. [music]
[26:10] She be dancing now in a blink of an eye.
[26:27] [music]
[26:35] I think
[26:40] all [music] of this Yeah.
[26:45] I'm in the lead. We're doing fine. You
[26:49] show me yours. I show you mine. [music]
[26:53] You're in the lead. We're doing fine.
[26:56] You show me yours, baby. [music]
[27:05] [music]
[27:10] [music]
[27:20] Heat. Heat.
[27:34] like this.
[27:37] I think [music]
[27:42] this Yeah.
[27:52] [music]
[27:56] Get this [music] party started. I got
[27:58] the music playing loud. How you like my
[28:01] outfit? [music] I have to say I'm kind
[28:03] of proud. I got my dancing shoes on and
[28:06] I'm feeling dangerous. Let's get [music]
[28:08] this party started. Yeah, we going
[28:10] [singing] to be adventurous. We went to
[28:13] the club [music] like we always do. This
[28:16] girl caught my eye, said, "How do you
[28:19] do?" She [music] said, "I am not
[28:22] interested." Thank you. Then she left
[28:24] the room.
[28:26] >> I'll have the usual. [music]
[28:28] Give me the usual. [singing]
[28:30] I'll take the usual. Oh,
[28:34] I'll have the usual. [music]
[28:36] Give me the usual. Another usual.
[28:42] [music]
[28:50] Yeah.
[28:58] [music]
[29:02] Heat.
[29:04] [music]
[29:14] >> [music]
[29:20] [music]
[29:23] >> Going to grab some [singing] air now. I
[29:25] tried to pick myself up. Nothing's
[29:27] [music] wrong with me yet, but maybe
[29:29] this bow tie was too much. I just have
[29:31] to [music] be cool. Looking like I'm
[29:33] Clint Eastwood. Make the bad or ugly. My
[29:36] mama said that I'm the good. We went to
[29:39] the club like [music] we always do. This
[29:43] girl caught my eye said, "How do you
[29:46] do?" She said, "I [music] am not
[29:48] interested." Thank you. Cuz she left the
[29:51] room.
[29:53] >> I'll [music] have the usual. Give me the
[29:56] usual. I'll take the [music] usual.
[30:01] I'll have the usual. Give me the [music]
[30:04] usual. Another usual.
[30:20] You know I [music] got to
[30:24] give you
[30:28] >> [music]
[30:36] [music]
[30:43] >> Come on, baby. [music]
[30:45] Baby.
[30:51] About to leave already
[30:53] [music and singing] packing. Come with
[30:55] me. I'm not really asking. We'll get
[30:59] away to a place where we
[31:02] [singing and music] don't know.
[31:06] About to see the world
[31:09] [music and singing] in action. What we
[31:11] can be. Life with no distractions. We'll
[31:15] get [music] away. This is what we waited
[31:18] for. [singing]
[31:22] Take [music] my hand. We'll make it
[31:25] somehow. We can't miss out.
[31:30] I'm done living life with the lights.
[31:33] [music] I'm done with my own [singing]
[31:35] doubts.
[31:43] Let's
[31:45] be free.
[31:53] Heat. Heat.
[32:07] >> [music]
[32:11] >> Not looking back. Eyes on [music] the
[32:14] freeway. Bonnie and Clyde, a classic
[32:18] cliche. We're on [music] the run. This
[32:21] is what we [singing] waited for.
[32:26] [music]
[32:27] Take my hand, we'll make it [singing]
[32:30] somehow. Heat. Heat. Heat.
[32:41] Heat. Heat.
[32:58] Hey,
[33:01] [music]
[33:09] [music]
[33:14] got me feeling [music and singing]
[33:16] like I'm walking on air. Still I'm
[33:18] fading. [music]
[33:20] I'm so scared of misbehaving. [singing]
[33:24] I'm laying low. I'm laying low.
[33:29] [music] Got me [singing] drowning. Feel
[33:32] like running away, but I'm staying.
[33:36] I need your love, not a haven.
[33:39] No one can show no.
[33:44] [music]
[33:46] Cuz when [singing] I dance, nobody on
[33:48] the floor.
[33:50] You [music] move me, move me to my core.
[33:53] Cuz when I [singing] feel like nobody,
[33:57] nobody
[33:59] like nobody.
[34:02] You got [music] me feeling good.
[34:05] Like I'm drowning. Drowning in your
[34:08] love.
[34:10] You got [music] me feeling good.
[34:20] >> [music]
[34:23] >> had me wondering putting
[34:26] [music and singing] up a charade. I was
[34:28] something. I need your [music] love.
[34:31] Going to cave in just so you know.
[34:37] [music]
[34:38] Cuz
[34:40] when I dance, [singing] nobody on the
[34:43] floor. You move [music] me, move me to
[34:46] my core. Cuz when I feel like [singing]
[34:49] nobody,
[34:51] nobody
[34:53] like nobody. [music]
[34:56] You got me feeling good
[34:59] like I'm drowning drowning in your
[35:04] You got me feeling good.
[35:07] No,
[35:12] you got me feeling [music]
[35:15] like I'm trying to
[35:17] [music] touch.
[35:20] You got me feeling.
[35:23] [music]
[35:27] You got me feeling good.
[35:35] >> [music]
[35:35] >> You got me feeling good
[35:38] now.
[35:41] Got me drowning. Feel like running
[35:44] [singing] away, but I'm staying.
[35:47] I need your love and not a haven.
[35:51] No one show.
[35:58] [music]
[35:58] You got me feeling good
[36:01] like I'm drowning drowning you.
[36:06] [music] You got me feeling good.
[36:18] [music]
[36:19] from your touch.
[36:22] You got me feeling [music] hurt.
[36:36] [music]
[36:42] [music] Honey, [singing]
[36:44] put your phone down.
[36:48] I know you've been [singing] hurting
[36:51] [music]
[36:54] the spirals a long road. Take my
[37:00] [singing]
[37:01] head and listen.
[37:04] Maybe one day you'll cross paths and you
[37:08] both got new perfumes. The life you used
[37:12] to live is left within that old heart.
[37:16] Maybe nothing's ever said
[37:18] in your chest [music] to set on fire,
[37:21] but I promise you it's nothing [singing]
[37:23] but a cold li. [music]
[37:31] [singing]
[37:38] I know [singing and music] you don't
[37:39] want to hear.
[37:43] Your heart is still worth
[37:47] the way it looks at you.
[37:50] Every [music and singing] touch you get.