Cris Cyborg Training Session for Fight Back
Bellator Women's Featherweight World Champion Cris Cyborg gives a free training session for Black Belt Magazine and Combat Go's "Fight Back" virtual event, in support of COVID-19 frontline responders. To donate to the "Fight Back" campaign - where 100% of proceeds go to support front line responders with Personal Protection equipment, visit the Red Cross donation link here.
Video Transcript
[DRUMS]
CRIS CYBORG: Hey, guys. My name is Cris Cyborg, a [INAUDIBLE] champion. And then you work here with the "Black Belt Magazine." We're going to do work out together, me my daughter, with you at the house. You're going to raise money for helping Red Cross fight for COVID-19 pandemic. Are you ready for training with us?
Make sure. I'm going to turn on the clock. I'm going to help you. You have water, and you have a towel. OK, you're going to start with the first exercise. We're going to just do jumping jacks, OK. And you'll want to say, switch when do jumping jacks, touch the floor. You can switch the hand. And then when I say switch, we're going to do a plank and jacks.
OK, and when I say switch, we're going to do squat, switch, squat, switch, squat, switch-- going to be 30 second each exercise. Are you ready? I'm going to gather with you-- going to be three rounds, OK, in different exercise. I've going to teach you. Let's go.
GABBY: Hey, guys. What's up?
CRIS CYBORG: Jumping jacks, let's go. Let's go 1 minute to here, OK? We just warm up-- nice. Let's go enjoy. Let's go 25 seconds. You just put a good case-- continue workout. Let's go-- 40 seconds. Nice-- 30 seconds. 30 sec for switch, keep going. Nice, 25 now.
Good job. Let's go. 50 seconds for a switch. OK? Jumping jacks, touch the floor-- going to show you. Switch-- touch, come here. Touch, touch, touch. Look up, look, but down. Yes, let's go. 50 seconds. We're going to change-- nice. Touch the floor-- touching the floor-- touching the floor-- nice.
Good-- switch-- planking jacks, so like to go. Nice-- 25 seconds. Good job. Let's go-- don't stop. 50 seconds for switch. You're doing great. 9 seconds. Good job. Nice. Let's go. [INAUDIBLE] Nice-- good-- nice-- 50 seconds.
Nice-- switch-- run in place. 30 seconds. And then we'll have a break. Let's go. 20 seconds-- keep going-- nice-- 50 seconds for a break. 10, 9, 8, 7, 6, 5, 4, 3, 2--
GABBY: 1.
[BELL RINGS]
CRIS CYBORG: Put the hands up. Nice! Very good. We're going to go be ready for the next, OK? We're going to be plank hold here, OK? When I say switch, we're going to be like this with the other bah, bah, bah, bah, bah, OK? Front, back, front, back, front, back, OK? And the next one going to be abs. Nice! OK? Next one going to be back. Are you ready?
Nice let's go. First, you're going to be a gorilla. Five seconds.
GABBY: Wait, hold plank.
CRIS CYBORG: I'm going to do the next with the last one plank. Let's go.
[BELL RINGS]
Let's go. Here, nice! Make sure to have your knee just, no Gabby. Here, here, here, here, here. Nice, look.
- Here.
CRIS CYBORG: Make sure your back-- you can put your [INAUDIBLE] in the back. Nice! Nice. Seven seconds for switch. Nice! Switch.
Abs. Nice! Let's go. You're doing great. Nice! Next one, let's touch here. I show you a little bit. Switch, now try ankles. OK? After touch your ankles, we're going to do the back. Let's go. Nice! 20 seconds for switch. You're doing great. 15 seconds. Nice. Five seconds, keep going 5, 4, 3, 2, 1. OK, nice.
Let's go. Nice! 20 seconds, and we're going to go to hold plank. Nice! 15 seconds. Keep going. 10 seconds, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1. Hold plank. Good job. Keep the weight there one minute for finish your second round, OK? Let's go.
Nice. If you need to put your knee on the floor, you can put the knee on the floor. You're doing great. So we're going to rest, OK? 45 seconds for rest. You're doing great. 30 seconds. Let's go, nice! Breathe, 30 seconds to go.
You're ready to do the second round. I'm very proud of you. 25 seconds. Keep going, butt down. Nice! 15 seconds. Good job, good job. 10 seconds, let's count together, OK? Let's go.
GABBY: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1.
CRIS CYBORG: Nice!
[BELL RINGS]
Feel that? Breathe. You're doing great. We're going to go to the last round, OK? Drink water, I'm going to teach you. Drink water.
GABBY: It's hot, guys, really hot.
CRIS CYBORG: OK. Next one we're going to do burpees. Boom, OK? Next one, we're going to be laying down, hold, pushups. Lay down, hold. The next one, we're going to do mountain climb. OK? Next one, sit-through breakdance break. OK? And then the last one, we're going to swim. No water. OK? I wait 10 seconds for start. Nice!
[BELL RINGS]
Let's go, burpees! Nice! Go your speed. Good job. Nice! You're doing great. Good job. Keep going. Nice! Nice! 10 seconds, keep going. [INAUDIBLE] One more. Nice. Now I'm standing. Nice. Stand, good job. Stand up. Nice. Good job. Nice. Nice! Good. Good.
Switch, mountain climb. Nice! Another 20 seconds. 10 seconds, keep going. Nine seconds. Good job.
Swimming in place. Don't touch your hands on the floor. Nice! Nice. Good job. Nice! 10 seconds. Good, 10 seconds. We're going to abs after one minute. Good job. Nice! OK?
Put the hands down under your butt. One minute here, let's go. Last round, last minute. You're doing great! Nice! Take your head off the mat or the floor at the home. Good job. 40 seconds for switch. You're doing great. I appreciate you here with me.
Nice! 30 seconds, almost there. 25 seconds, don't quit. Keep it going, let's go. Let's go, 10 seconds, count together. You're doing great. You're doing great. Let's go. Good job, 10 seconds, we count together.
GABBY: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1.
[BELL RINGS]
CRIS CYBORG: Very good. Good job, my dear. Thanks for being with us. Thank you guys at home. I hope you guys enjoy. Make sure to follow my Instagram. Thanks so much.
GABBY: Follow her YouTube channel too, guys. Make sure to do that.
