Full Body Fat Loss Workout

1: INTRODUCTION & WARM UP

 Workout is 100% low impact. It’s all standing. It’s ideal for new exercisers and people returning to exercise. It features real Body Project members. Enjoy!

Welcome to Real Start Plus. Let’s get the knees up into the hands, guys. Get the core nice and tight. How you feeling? You ready for this, Wade? You ready, Angie? This is the big one — the Real Start Plus workout today, and we have Wade and Angie Mullins with us. They’re here to show you how it’s done, and I can’t tell you how excited we are to have these guys all the way over from Vermont, USA. Keep that core tight. Let’s get the hamstrings warm now. Little dip and breathe. The Real Start Plus plan takes us further than the Real Start plan. But please, as always — you can pause whenever you want to. You can take a break whenever you need to. We have got some tough stuff coming today, but it’s okay — we do it our way. Hands out in front. Core tight. And we open up. Breathe… breathe… Angie and Wade have both lost 60 pounds using Body Project workouts, and they’re here to show us how it’s done. Real people. Real workouts. Real results. Breathe. Today, we’re just going to enjoy ourselves. We’re going to dip and reach. We’re just here to move. The pause button’s there — pause button is your friend whenever you need to use it. We’ve got 40 seconds on and 20 seconds off with active marching recovery. That’s a challenge, but you guys have to pick your pace in there. Doesn’t mean you have to do the whole thing. I just want you to finish with us. Enjoy moving your body today. Enjoy being with us. I feel lucky to be here with these wonderful Body Projectors, and I hope you feel the same. Little march. You’re feeling warm? Yeah? Feeling ready for this?

2:  Hook & Knee, Lunges, Knee Raises

We're gonna start with the 20-second march. We're kind of doing it now, but I’m going to officially start it in a second.

The first exercise is going to be a hook and knee with the left hand, okay? So, we're going to start with the march. We're going to pick it up in 3… 2… 1… Core tight. 20 seconds. And we're gonna move straight into that hook and knee. Breathe, breathe, breathe. I'm gonna count us down into it — enjoying that march — and coming forward in 3… 2… 1… With me — hook and knee, there we go. So, keeping nice and strong. You can have weights with you like Angie. I'll be honest — I don’t envy her one little bit. It’s tough enough! You can go slow. You can go fast. It’s your pace. Let’s dig. Let’s work. Be strong. 🎵 [Music] 🎵 Nice deep breaths. Engage. Work through. You’ve got that water. You've got that towel. At any time, you can go to it. And 3… in 2… and in 1. That was 40 seconds of work. Breathe, breathe. Get that energy back in. Focus. Good crisp movements. Good form. It’s not about keeping up. It’s about doing it right. We're gonna go over to the other side in 3… 2… 1… Here we go. To the opposite side now. Really important — we’ve got that core engaged. All low impact. Everything we do here with Real Start is: Low impact Standing So you can be confident that you can be involved in the workout the whole way through. That’s different from saying you have to do every single moment — but you can be doing it with us. Feeling this now already? 3… 2… 1… I'm loving this. I can feel the energy from these guys. Deep breaths. Hydrate. Water if you need it. It's looking good their way. The next exercise is going to be a shoulder raise lunge. Shoulder raise lunge — I finally got that — which is going to be here in 3… 2… 1… Here we go. So, the pace is yours. You can go slow or you can go fast. It is called Real Start Plus — in case you're already a little bit upset with us for the speed and intensity. But this is about taking your body that bit further — but feel good wherever you are. If you need a break halfway through, it's about progress, not perfection. Do your best. March whenever you have to. Be strong. 3… 2… and 1. And a nice march. The next one is a touch and knee raise, okay? We're going to touch and raise into the right knee. It's a fast pace. Keep marching if you have to. 3… 2… 1… Here we go. So we touch, one knee. 40 seconds here. You're going to find that build-up is intense — through the planted leg, not the one you're raising. Right? Come on, guys, let’s work this. It’s about desire. The physical body can do so much — it’s in the mind. That determination — that's what gets you through the moments. I know you can. I know you will. In 3… 2… and 1. And breathe. Get that water. Use that towel if you need to. Good work, Wade! Loving that extra effort — I can feel it. Angie, and them weights… all right, I so don’t envy you.

3: Straight Punches, Side Steps

We've got straight punches in 3… 2… 1…

I practiced this workout the other day. I got about 20 seconds in with the weights, and I thought: "I'll give them to Angie. I don’t think I can do that." Not really for that. It’s tough enough as it is. Keep that core strong. Get those punches out powerfully — your best punches. Punch someone! As always at Body Project, you can punch anyone you like — except Angie, me, or Wade. That’s off-limits, as much as you might want to! 3… 2… and 1. March it out. Deep breaths, deep breaths. Feeling good? We’ve got this, we’ve got this. It’s the touch and knee raise, coming to the left. Keep marching. 3… 2… 1… So we come up, we lift the left knee now. Keep that core strong. You can slow right down. If you just want to put some squats in for a second as well, that’s fine. You can kind of stand too, like this. I might’ve lost everybody there — but it’s important to show you some different variations. Working through. Remember — this workout is designed to be tough. Please press pause whenever you have to. Take an extra break whenever you need to. And… march and breathe. Fortunately, we’ve got a little bit of time off cardio now. That’s the good news. The bad news is… we’ve got some more tough work on the legs with some side step resistance. In 3… 2… and 1… Let’s step it out now. Work it through. Dig. Core strong. We got this! Feel the burn. Believe in yourself. Believe you can — because you can, and you will. This workout — it’s like an Everest. You’ve got to keep stepping up. Keep working on. It’s here to find the place that you can get to. Working through… 3… 2… and 1. And march it out. Good work there, Wade. Loving that, bud! How you going, Ang? Good, Angie? I’ve been wanting to do that for years… Yeah, right — I don’t think Angie likes me as much as she did before. Other side in 3… 2… 1… Here we go. So, I like a little arm movement. Remember — the lower you go, the tougher it is. But if you feel a twinge in your lower back — just stop immediately. Pushing through. Digging in. Working hard. Suck up the adrenaline. 40 seconds of work. Keep working. Keep going. Dig. Dig. Dig. Come on! We can. We will. We got this. 3… 2… 1… And march! Keep marching. I’m going to take a little breather too. It’s okay — take your time. Don’t rush. The clock keeps ticking — doesn’t mean you have to. Next up — we’ve got hamstring punches now. So it’s the opposite hamstring. We squeeze that muscle between the knee and the bum. It’s called the hamstring — and we throw a punch out. You can put a little dip in there as well if you want. Be strong. Be focused. Be determined. Keep working. Come on. Come on. Stay focused. Stay engaged. Dig. 3… 2… 1…

4: Hamstring Punches, Oblique Crunches

I hope you're enjoying today’s workout!

If you’d like to take part in the rest of the Real Start Plus plan with myself, Angie, and Wade — come and join us at teambodyproject.com. I don’t really think it’s fair to have the word “just” anywhere near this workout, to be honest. But it’s there… it’s there. Loving the energy, guys. Next up, we’ve got oblique crunches. It’s going to be two crunches on each side, okay? You ready? Deep breaths. Remember — you can pump out the march or you can just walk it out. Both of them are good. We’re winners. We’re winning. This is the halfway mark. 3… 2… 1… Here we go. One, two. And again… one, two. We pause in the middle… one, two. So you really get that action on the obliques. 🎵 [Music] 🎵 Squeezing that muscle down here. Don’t worry if it takes you a second to get it. Keep working through… One, two. Come on — almost halfway. Well… I might have a cheeky surprise for everybody. Who knows… 3… 2… and 1. Get some water, guys. Hydrate. Halfway mark, believe it or not! I have designed this workout to be enjoyed. I’ve designed this workout for you guys to enjoy moving. I feel like a bit of a fibber saying that right now though. Yeah, you're feeling good? This second half — we’re going to put in even more than the first half. We’re going to really show how we can do it. How we can roll our best effort — your personal best effort. Not my best. Not Wade’s best. Not Angie’s best. Your best effort is what I want to see now. Come on. We’ve got this. We’re going to move back into the hook and knees — left hand first — in… 3… Come up… 2… And 1… Let’s go now! Come on. Let’s dig. Ahhh. Breathe it through. Work it through. Core strong. We got it. We got it! Come on. Come on. Come on! Big effort. Big effort. That pain — you’re stronger than the pain. You’re stronger than the pain! You’re stronger than anything. You can do this! Come on. Work through. Change your body. Change your life. Everything’s coming for you now — and it starts right now. It starts with the next punch. It starts with the next knee. 3… 2… and 1. Channeling it up now. Feeling it work — big energy, big drive, big desire. 3… 2… 1… Come on. Let’s do this. We can! Keep breathing. Keep that core strong. Every punch… every moment… every single second matters. If you need to pull up, to come back — I love that. Take a few seconds. Gather yourself. Come back in. It’s all winning. Every single moment that passes. Push. Push. Push. Work. 3… 2… and 1… And march.

5: Second Round: Intensity Builds

This is tough stuff. This is real stuff.

This is the Real Start. Big breaths. If I were where you are right now — and I didn’t have these guys watching — I’d be taking an extra cheeky break. But I’m gonna go! 3… 2… 1… Here we go. Get that core strong. Engage. We got it. We can. Perseverance. Resilience. Desire. They’re the things that matter. Health is in the mind more than in the body. Your strength — that’s where we succeed. 3… 2… 1… and we march. Next up — touch and knee raises. We know these are tough. We know these hurt. And your mind — ready? You might want to march slow. You can pump the march. Both are good. 3… 2… 1… So remember — you do not have to touch the floor. Just go as low as you can and bring that knee up. It’s the standing leg — it gets that deep burn. You know what I call it? I call that change juice. It hurts — yes. It burns — yes. But there it is — flowing through your body and changing your body. That’s what matters. That’s what counts. We got this! Desire. Drive. Determination. Taking it up a level with Real Start Plus today. If you’re here today — you’re a warrior. You’re a winner. And you’ll win. 3… 2… and 1. Make no mistake about that — this is different gravy. This is another gear. Yet here we are. Here we stand — marching on into the Power Punches. And I want these to be your best punches, not your second-best punches. I want… need… to see your best. Hang them right down the pike. 3… 2… 1… Let’s go! 40 seconds. I want to see it. Come on, Wade — show me that game. Please show me. Show me! Come on. Come on. Let’s go. Let’s work. With that core tight, power — feel it there. Come on, Angie. Come on! All the way out now. All the way out. Look at that speed and power. That’s drive. That’s determination. Game faces! Come on. Come on. I can’t keep up with this — it’s intense! But that’s what we’re doing. We’re here for it. We came here — we’ve got to put it in. Personal best. Personal best effort. Come on — all the way out. All the way out. The end is coming… 3… 2… 1… That is what I call an intense punching session. We’re almost there. You can see the finish line… I mean — it’s not right there, but we’re getting there. Up next… 3… 2… 1… Touching knee — opposite knee now. Feeling it. Working through. I am so dripping. I feel like I’m standing under Niagara Falls. Got to keep going. Core strong. Desire now. Push. Push. Dig. Come on. You’ve got this. You’re going to feel the waterfalls of progress watching over us. Stay with it. Dig. 3… 2… and 1… and march. There’s not much in the tank now. There’s not much in the tank. We’ve got to do it. We’ve got that side step — it’s coming next. Right foot planted. 3… 2… 1… That’s a big one! Come on. Come on. Come on. Come on. Let’s work. Dig. 🎵 [Music] 🎵 Low impact. Standing. Who said you need high impact to get a fantastic, heart-raising, super-tough, body-changing, life-transforming workout? 3… 2… and 1… and breathe. And breathe. To the other side. 🎵 [Music] 🎵 Left foot planted now. 3… 2… and 1… Let’s go. The active recoveries are making this a Level 4 workout. The official rating is 3. I’m going to tell you now — that’s the trick we used to get you into pressing play. I’ll be honest… I kind of make up for the little white lie of getting you in. Come on. Come on. You’ve got to dig. It’s got to be there now. You’ve got to find it from somewhere. This is no longer physical — understand that. Your body wants to give up. It wants to stop. Only the mind can win at this point. 3… 2… and 1…

6: Final Cardio Finisher & Cool Down

Here we go — Hamstring Punches.

3… 2… 1… Here we go — hamstring punches. I almost lost my bearings. Nice and strong. Core tight. We’re actually switching out the last exercise — which was obliques before — because I want to keep the energy high. And I’ve got a little treat for you. It’s called: ⭐ Run – Punch – Stars (Final Combo Round)

20 seconds of each, back-to-back. 20 seconds of fast marching or running 20 seconds of punches 20 seconds of stars (your version — high or low impact) Angie’s going high impact. Me and Wade — we’re going low. Fast march or run. Power punches. Then stars. In 3… 2… 1… 👉 Run / Fast March — Let’s go! Fast as you can now. Core strong. Let’s push. Come on! Come on Angie! Come on Wade! She’s putting some punches in. I love that spirit! Look at that! 3… 2… 1… 👉 Punches — Let’s go!

20 seconds of punches. Power. Power. Come on Wade — all the way now, bud! All the way. All the way out. Angie — all the way out! Come on. Come on. Focus it. Focus it. 3… 2… 1… 👉 Stars — Let’s go! 20 seconds of stars. We can see the finish line. Like thoroughbred horses, we are running to it. That’s how we feel. That’s who we are. 3… 2… 1… and march. 😅 I’m really sorry about this, guys — we’re doing it again. But I’m changing the order. This time we go: Run Stars Punches like Bruce Lee and Muhammad Ali 3… 2… 1… Run again! Last 60 seconds today! Into the stars — then finish it off with those mean punches. Let’s go! 3… 2… 1… Stars — come on! Stay with it! Desire. Drive. Push. Let’s dig! First workout almost done! 3… 2… 1… and punch! I want to see the most powerful punches you’ve got. That’s it, Wade! Come on! Come on! Show us how it’s done. Everybody’s there. Everybody’s with us. Fight. Push. Work. Come on, Angie! Look at that speed! Drive. Desire. Push. Dig. 3… 2… 1… 🧘 Stretch and Cool Down Come on — great job Angie. Great job. Come here. First-ever Body Project workout. How well did these guys do? It’s like we’ve all been in the shower, right? Let’s get stretched off. What a fantastic effort! Keep marching. Keep moving. Little side steps now. That is what I call a kick-off workout. I figured — if you’re going to be here and filming — we might as well go in at the deep end, right? We might as well just go in and get it done. Stretching arms open — we’re going to start our stretch. Let that heart rate come down — it takes a little while. Right leg first — quad stretch. Core tight. Nice deep breaths. 🎵 [Music fades in softly] 🎵 Over to the other side… Honestly, I’m still struggling to get my breath back. That’s how it’s feeling. Nice stretch through the quads. Low impact — I’ll say it again — all standing. That was a body-changing, change-juice-filled workout. Core strong. And as long as you’re here stretching with us — whether you pressed pause 20 times, whether you did half of each section or 10% of each section — it doesn’t matter. Because you can come back tomorrow and do a little bit more. If you marched through the whole session — that’s great. 🎯 Final Motivation Never question yourself. Every moment that you move your body is a step toward the outcome you want. It’s not going to be dramatic. Change comes because of consistent decisions. And today is a workout — but done. However you did it — it is done. It is the win. And nobody can take that away from you now. It’s a win. We’ve won. It’s over… Unless you’re doing another workout — and in that case, I probably question your sanity. But that’s up to you. 😄 Lifting up above… I am certainly done for the day. That’s 100%. Let’s enjoy a nice hang here over… As we say: luxuriating… enjoying… and relishing our victory and our own brilliance. What a great session. Excellent job. Excellent job. 👏 How you feeling Wade? You feeling good? How’d it go for you?