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30 minute NO REFORMER roller pilates workout

Video vocabulary

kiss

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US / kɪs /

UK / kɪs /

A2
  • verb
  • To touch something in a light or gentle way
  • To put your lips against another's to show love

happen

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US / 'hæpən /

UK / ˈhæpən /

A1
  • verb
  • To take place or occur

ground

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US / graʊnd /

UK / ɡraʊnd /

A1
  • noun
  • Connection of electrical equipment to earth
  • Place where people play particular sports
  • Solid surface of the earth that we stand on
  • verb
  • To break (coffee, etc.) into tiny bits with machine
  • To make loud jarring noise by pressing hard
  • To make sharp or smooth through friction
  • To press together with force making a sound
  • To punish someone by not allowing them to go out
  • To hit the bottom
  • (Of boat) to hit the bottom so it cannot move
  • To prevent a plane from taking off
  • To place the ball over the goal line in rugby

guest

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US / ɡest /

UK / ɡɛst /

A2
  • adjecitve
  • Referring to people visiting or staying at a place
  • noun
  • Person invited to visit or stay in someone's home
  • Paying customer at a hotel or restaurant

grab

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US / ɡræb /

UK / ɡræb /

A2
  • verb
  • To take and hold something quickly

stay

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US / steɪ /

UK / ste /

A1
  • noun
  • Legal order to stop or delay an action
  • Strong rope or wire that supports a ship's mast
  • Period of time spent living in or visiting a place
  • verb
  • To keep trying without giving up
  • To remain in the same place and not move away
  • To spend time visiting a place or someone's home

bend

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US / bend /

UK / bɛnd /

A2
  • noun
  • When a road changes direction; turn
  • verb
  • To become curved or no longer straight
  • To move your body so that it is not straight up
  • To turn in a different direction, as a road
  • To use force to make an object not straight

find

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US / faɪnd /

UK / faɪnd /

A1
  • noun
  • Object discovered by chance
  • Things that have been discovered from searching
  • verb
  • To become aware of something that is happening
  • To discover or meet by chance
  • To decide if someone is guilty of a crime, or not
  • To learn through study, research, or effort
  • To discover something by looking for it

kick

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US / kɪk /

UK / kɪk /

A2
  • noun
  • Feeling of enjoyment or excitement
  • verb
  • To hit or move something with the foot

mix

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US / mɪks /

UK / mɪks /

A2
  • noun
  • A combination of more than two things
  • verb
  • To combine two or more things to make one
  • To meet and get along with others, e.g. at a party

proper

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US / 'prɒpə(r) /

UK / ˈprɑpɚ /

A2
  • adjecitve
  • Correct according to social or moral rules

total

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US / ˈtəʊtl /

UK / ˈtoʊtl /

A1
  • adjecitve
  • Complete
  • noun
  • Whole number or amount of something
  • verb
  • To damage a car beyond repair

down

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US / daʊn /

UK / daʊn /

A1
  • adjecitve
  • Being sad, sick, or unhappy
  • Not operating, working, or functioning as expected
  • adverb
  • In a sitting or lying position
  • Towards or on the ground, floor, or bottom
  • Written or copied onto a piece of paper or book
  • noun
  • A period of play in American Football
  • The soft, smooth hairs that cover a bird's body
  • preposition
  • Along something's path, course, or direction
  • Going from a higher position to a lower position
  • verb
  • To eat or drink very quickly and without stopping

fire

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US / 'faɪə(r) /

UK / faɪr /

A1
  • noun
  • Heat and the flame produced when burning
  • Intense energy for or about something
  • verb
  • To apply heat to something to make it hard
  • To make a person leave their job; dismiss
  • To shoot a gun or weapon
  • To launch something into the sky, e.g. a rocket
  • To start working on something e.g. a project

during

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US / ˈdjʊərɪŋ /

UK / ˈdʊrɪŋ, ˈdjʊr- /

A1
  • preposition
  • At some point in the course of an event or thing

slowly

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US / ˈsləʊli /

UK / ˈsloʊli /

A1
  • adverb
  • In an unhurried or not speedy manner

then

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US / ðen /

UK / ðɛn /

A1
  • adverb
  • A time that is not now
  • Following another thing in time or arrangement
  • Following on reasonably from what was just stated
  • At that time, not now

baby

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US / ˈbeɪbi /

UK / ˈbeɪbi /

A2
  • adjecitve
  • Small in size; smaller than usual
  • noun
  • A very young child, who cannot yet speak
  • verb
  • To treat someone as if they were newly born

curl

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US / kɜ:l /

UK / kɚrl /

B2
  • noun
  • Something that has the shape of a curve or ring
  • verb
  • To form something into a round or curved shape
  • To become curved around the edges

essentially

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US / ɪˈsenʃəli /

UK / ɪˈsenʃəli /

A2
  • adverb
  • Basically; (said when stating the basic facts)

elongate

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US / ˈi:lɒŋgeɪt /

UK / ɪˈlɔ:ŋgeɪt /

C1
  • verb
  • To make something longer; to extend something

hardly

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US / ˈhɑ:dli /

UK / ˈhɑ:rdli /

A2
  • adverb
  • Clearly or undoubtedly not; very little
  • Almost not; scarcely

progression

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US / prəˈgreʃn /

UK / prəˈɡrɛʃən /

A2
  • noun
  • Process of developing over time

resistance

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US / rɪ'zɪstəns /

UK / rɪˈzɪstəns /

A2
  • noun
  • Force that stops or slows movement of something
  • Refusal to accept something new or different

sink

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US / sɪŋk /

UK / sɪŋk /

A2
  • noun
  • Large bowl in a kitchen or washroom for washing
  • verb
  • To push something down into the ground
  • To dig (a well)
  • To move down toward a lower point
  • To decrease in value or amount

she

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US / ʃɪ /

UK / ʃi /

A1
  • pronoun
  • Female person or animal mentioned before
  • (Refers to female person mentioned before)

right

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US / raɪt /

UK / raɪt /

A1
  • adjecitve
  • Correct or true
  • The south side of you looking at the rising sun
  • adverb
  • Exactly in a place or time
  • Being appropriate for a particular event
  • In a straight or direct manner
  • noun
  • Something you are legally or morally allowed to do
  • Ideal of what is just and good
  • Political view based on conservatism
  • verb
  • To fix something previously wrong or unjust
  • To make upright, as a boat that has turned over

touch

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US / tʌtʃ /

UK / tʌtʃ /

A1
  • noun
  • Certain way of doing that makes something special
  • A small amount of something
  • Feeling of a surface
  • verb
  • To affect feelings, especially by causing sympathy
  • To be next to each other with no space between
  • To get involved with (used in negative)
  • To feel an object with your fingers, etc.

seconds

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US / 'sekəndz /

UK / 'sekəndz /

A1
  • other
  • Units of time; one sixtieth of a minute
  • Short periods of time you wait for someone
  • verb
  • To agree to support a proposal at a meeting

similar

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US / ˈsɪmələ(r) /

UK / ˈsɪməlɚ /

A1
  • adjecitve
  • Nearly the same; alike

first

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US / fɜ:st /

UK / fɚst /

A1
  • adjecitve
  • 1st; Coming before all others in time or place
  • noun
  • Something that has not happened before
  • Position of the winner of a competition

get

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US / ɡet /

UK / ɡɛt /

A1
  • verb
  • To become affected by illness or disease
  • To begin to feel or understand an emotion or idea
  • To send or bring someone or something home, etc.
  • To go somewhere to obtain something
  • To (cause to) do a particular thing
  • To obtain, receive or be given something
  • To currently have
  • To prepare for use
  • To understand something being said or read

second

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US / 'sekənd /

UK / ˈsɛkənd /

A1
  • adjecitve
  • 2nd; the one following first
  • noun
  • Unit of time; one sixtieth of a minute
  • Short period of time that you wait for someone
  • (Do) soon
  • verb
  • To agree to support a proposal at a meeting

about

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US / ə'baʊt /

UK / əˈbaʊt /

A1
  • adverb
  • To be ready to; going to
  • Nearly; approximately; roughly
  • Near; next to; close to
  • In every direction; in the area of
  • preposition
  • Concerning or of (a topic)

again

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US / ə'ɡen /

UK / əˈɡɛn /

A1
  • adverb
  • One more time, once more

like

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US / laɪk /

UK / laɪk /

A1
  • adjecitve
  • Being equal in status or kind to something else
  • Similar; the same
  • adverb
  • For example
  • preposition
  • Used as a filler; used to ad emphasis
  • In a way similar to the way something is done
  • Such as; for example
  • verb
  • To want to
  • To find something pleasing; to prefer something

people

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US / 'pi:pl /

UK / ˈpipəl /

A1
  • noun
  • Persons sharing culture, country, background, etc.
  • Men, Women, Children

what

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US / wɒt /

UK / hwɑt, hwʌt, wɔt, wʌt,hwət, wət /

A1
  • pronoun
  • Thing or things that; the same kind as
  • Used to emphasize something you are about to say
  • adjecitve
  • Used to refer to a particular amount, or number
  • Used to place emphasis on a particular quality
  • adverb
  • To a certain degree
  • determiner
  • Question words used for asking for information
  • exclamation
  • Used to express excitement, shock, or surprise
  • Used to ask people to repeat something they said

roller

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US / ˈrəʊlə(r) /

UK / ˈroʊlə(r) /

A2
  • noun
  • Long round piece of wood for flattening dough
  • Plastic or metal tube for shaping hair
  • Tool shaped like a tube used for crushing things
  • Powerful large long wave

spine

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US / spaɪn /

UK / spaɪn /

B1
  • noun
  • Line of bones that runs down your back
  • The place the pages of a book are attached
  • Strength of purpose; courage; determination

that

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US / ðæt /

UK / ðæt, ðət /

A1
  • adjecitve
  • The person or thing being talked about
  • Used to identify something both the speakers know
  • adverb
  • Used to reinforce adjectives and adverbs
  • To such a degree
  • conjunction
  • Used to connect a noun clause
  • Used to introduce an adverbial clause
  • Used to introduce a noun clause
  • determiner
  • Used as a noun to refer to something
  • pronoun
  • Referring an object far away
  • Used to refer to the relative pronoun ‘which’

explosive

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US / ɪkˈspləʊsɪv /

UK / ɪkˈsplosɪv /

B1
  • adjecitve
  • Tending to show strong emotion suddenly
  • Occurring very quickly and suddenly
  • Able to release a lot of energy fast, like a bomb
  • noun
  • Material which can explode (e.g. a bomb)

flex

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US / fleks /

UK / flɛks /

B2
  • verb
  • To move a part of the body to stretch muscles

focus

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US / 'fəʊkəs /

UK / ˈfokəs /

A2
  • noun
  • Main purpose or center of interest or activity
  • verb
  • To see clearly by adjusting your eyes or a camera
  • To keep your attention, concentration on one thing

upper

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US / ˈʌpə(r) /

UK / ˈʌpɚ /

B1
  • adjecitve
  • Located above others of the same kind
  • Being the northern part of a region
  • Being closer to the source of a river
  • noun
  • Drug that improves mood or increases energy
  • Something happy or encouraging
  • Top part of a shoe, other than the flat bottom

active

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US / ˈæktɪv /

UK / ˈæktɪv /

A1
  • adjecitve
  • Moving around a lot or doing many things

bent

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US / bent /

UK / bɛnt /

A2
  • adjecitve
  • Become curved or no longer straight
  • verb
  • To become curved or no longer straight
  • To move your body so that it is not straight up
  • To turn in a different direction, as a road
  • To use force to make an object not straight

goodness

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US / ˈgʊdnəs /

UK / ˈɡʊdnɪs /

A2
  • exclamation
  • (Used to express slight surprise)
  • noun
  • Nourishment; good food value

low

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US / ləʊ /

UK / lo /

A1
  • adjecitve
  • Having a small quantity, supply, or amount
  • Being unhappy or unpleasant in attitude
  • Not high; being near the ground, or bottom
  • (Of a voice, sound) being soft; quiet
  • noun
  • Situation of not having a lot of something

plank

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US / plæŋk /

UK / plæŋk /

B2
  • noun
  • Long, thick board used when building something

onto

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US / ˈɒntə /

UK / ˈɑnˌtu, -tə, ˈɔn- /

A1
  • preposition
  • Towards a certain direction/into a certain area

see

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US / si: /

UK / si /

A1
  • verb
  • To go on a date with someone
  • To predict whether something is, or will be true
  • To understand what someone says
  • To use your eyes to look at something
  • To visit a place often for sightseeing or pleasure
  • To visit or meet with someone
  • To find out by waiting or looking
  • To watch (a game, movie or TV show)

away

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US / ə'weɪ /

UK / əˈwe /

A1
  • adjecitve
  • Not present
  • adverb
  • Disappear completely
  • Doing something with a lot of energy
  • Not here; far from here; in a different direction
  • To a different area, location

protect

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US / prə'tekt /

UK / prəˈtɛkt /

A1
  • verb
  • To defend someone or something from harm or danger

before

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US / bɪˈfɔ:(r) /

UK / bɪˈfɔr,-ˈfor /

A1
  • adverb
  • At a time earlier than the present; previously
  • conjunction
  • In advance of something happening
  • preposition
  • In front of someone or something

almost

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US / 'ɔ:lməʊst /

UK / ˈɔlˌmost, ɔlˈmost /

A1
  • adverb
  • Only a little less than, nearly, not quite

exercise

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US / 'eksəsaɪz /

UK / ˈɛksɚˌsaɪz /

A2
  • noun
  • Physical activity to increase health and strength
  • Set of questions in a text book
  • verb
  • To work out to become stronger and healthier
  • To retain your ability or practice your skills

have

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US / həv /

UK / hæv /

A1
  • verb
  • To drink, smoke, eat or use something
  • To experience the effects of something
  • To organize an event, or join in an activity
  • To own, possess, or hold something
  • To cause to happen or produce a particular effect

last

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US / lɑ:st /

UK / læst /

A1
  • adjecitve
  • Most recent; the latest
  • The one before
  • adverb
  • Final; with nothing following; after all others
  • Most recent; the latest
  • determiner
  • The one at the end
  • verb
  • To remain or continue for a certain period of time

tuck

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US / tʌk /

UK / tʌk /

B1
  • noun
  • Fold sewn into a skirt, etc. to improve the fit
  • verb
  • To put something into a small or safe place
  • To put something gently into place, as to hide it
  • To put a fold in a piece of clothing

foot

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US / fʊt /

UK / fʊt /

A1
  • noun
  • Base of something such as a mountain or vase
  • Length of 12 inches or about 25 cm
  • Lowest part of the leg we use to stand on

know

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US / nəʊ /

UK / noʊ /

A1
  • verb
  • To be familiar with a person or place, thing
  • To feel sure or be convinced about something
  • To discover or be aware of something
  • To be able to distinguish
  • To have knowledge of things

moment

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US / 'məʊmənt /

UK / 'moʊmənt /

A1
  • noun
  • Very short or brief period of time
  • A particular period in time

repeat

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US / rɪˈpi:t /

UK / rɪˈpit /

A2
  • noun
  • Action that is done again
  • Musical passage that is to be played again
  • Radio or television program that was shown before
  • verb
  • To do something over again
  • To say something you have learned and memorized
  • To relate something you have been told by another
  • To say something again

intention

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US / ɪnˈtenʃn /

UK / ɪnˈtɛnʃən /

A2
  • noun
  • Aim or purpose

with

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US / wɪð /

UK / wɪð, wɪθ /

A1
  • preposition
  • As an employee of a certain company
  • Against something or someone
  • By using something as a means
  • Due to; because of
  • Including
  • Possessing as a feature
  • Related to
  • (Of the manner/attitude by which you do something)
  • Used to express that people or things are together

break

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US / breɪk /

UK / brek /

A1
  • noun
  • Time you stop an activity before continuing
  • End of a relationship
  • An escape from a place such as a jail
  • (Lucky) advantage or benefit from something
  • Find a solution or answer to a problem or crime
  • Change in the weather
  • verb
  • To create a new record e.g. running the 100m dash
  • To form a crack in something
  • To burst or become damaged
  • To end a relationship
  • To escape from a place such as a jail
  • To train a wild animal e.g. a horse
  • To separate into pieces by force, or by dropping
  • To act against a law, rule, or promise
  • To become known suddenly, as in the news
  • To not do what you promised e.g. not keep promises
  • To solve a crime, or answer a problem
  • To stop functioning properly
  • To suddenly start, open or commence
  • To change in pitch suddenly, as in a voice
  • To fall on the shore, as in waves
  • To begin or change suddenly; the dawn or weather
  • To defeat by causing the person to lose their will

full

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US / fʊl /

UK / fʊl /

A1
  • adjecitve
  • Containing all the parts; complete
  • Containing or holding as much as possible
  • Having had enough food
  • adverb
  • In a direct manner; completely

draw

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US / drɔ: /

UK / drɔ /

A1
  • noun
  • Something that attracts people to visit a place
  • A lottery or prize
  • Result of a game, contest where the score is equal
  • verb
  • To attract attention to someone or something
  • To get closer to or approach something or someone
  • To influence a person's involvement in something
  • To move an object by pulling
  • To create an image using pen or pencil and paper
  • To take one thing out of a container, etc.
  • (Of 2 teams) to finish a game with the same score

bear

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US / bɛː /

UK / bɛr /

A2
  • noun
  • Large brown animal with fur that lives in forests
  • Someone who expects stock market to fall
  • verb
  • To accept (responsibilities or duties)
  • To give birth to a child; to produce fruit
  • To accept or suffer the weight of difficulties
  • To keep moving left or right while going forward
  • To show (sign of something)
  • To support the weight of something, e.g. a bridge

hand

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US / hænd /

UK / hænd /

A1
  • noun
  • Cards given to a player in a card game
  • Piece of a clock that points to the time
  • Someone who performs physical tasks or work
  • Body part at the end of a person's arm
  • Help for someone performing a particular action
  • Condition of having power or influence
  • Member of the crew of a ship
  • verb
  • To give something to someone personally

next

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US / nekst /

UK / nɛkst /

A1
  • adverb
  • The one that follows another in time or order
  • At a time or place directly after the present one
  • noun
  • The one that follows after
  • adjecitve
  • Immediately after the previous one
  • First occurrence after the present one

raise

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US / reɪz /

UK / rez /

A1
  • noun
  • Increase in a bet above another when playing cards
  • Pay increase
  • verb
  • To increase a bet above another when playing cards
  • To gather donations for a cause or charity
  • To bring up and educate a child to maturity
  • To bring a dead person to life
  • To increase a quantity, size, intensity or price
  • To lift (e.g. your hand) to a higher position
  • To mention a topic /issue for discussion; bring up
  • To increase (salary, etc.)
  • To grow or care for plants or animals

superman

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US / 'su:pəmæn /

UK / ˈsjupɚˌmæn /

C2
  • noun
  • Person with great powers and abilities

body

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US / ˈbɒd.i /

UK / ˈbɑdi /

A1
  • noun
  • An object distinct from other objects
  • A group of people involved in an activity together
  • Main part of something
  • A person's physical self

below

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US / bɪ'ləʊ /

UK / bɪˈlo /

A1
  • preposition
  • In a lower position, place, or level

make

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US / meɪk /

UK / mek /

A1
  • noun
  • Product made by a particular company; brand
  • verb
  • To arrange or prepare something e.g. dinner
  • To get to (a place) on time
  • To gain the status of (teacher, lawyer, etc.)
  • To create something by putting things together
  • To earn a certain amount of money at a job
  • To cause or force a person to do something
  • To cause something to happen or be formed

circuit

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US / ˈsɜ:kɪt /

UK / ˈsɜ:rkɪt /

B1
  • noun
  • An area where cars race in a circle
  • Route for journey all the way around a place
  • Series of events moving from place to place
  • other
  • Electronic equipment consisting of switches
  • verb
  • To complete a journey all the way round an area

workout

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US / ˈwɜ:kaʊt /

UK / ˈwə:kˌaʊt /

B2
  • noun
  • Energetic exercise

fours

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US / ˈfɔːz /

UK / ˈfɔːrz /

A1
  • number
  • 4s

intense

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US / ɪn'tens /

UK / ɪnˈtɛns /

A2
  • adjecitve
  • Very strong, great or extreme in degree

term

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US / tɜ:m /

UK / tɚm /

A1
  • noun
  • Conditions applying to an agreement, contract
  • Length of time something is expected to happen
  • Fixed period of weeks for learning at school
  • The (precise) name given to something
  • verb
  • To call; give a name to

three

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US / θri: /

UK / θri /

A1
  • number
  • Number 3

arm

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US / ɑ:m /

UK / ɑrm /

A1
  • noun
  • Part of your body from your shoulder to your hand
  • A branch of another object e.g. company
  • The side part of a chair where your arms go
  • The influence or power an authority has
  • verb
  • To activate a weapon or bomb for use
  • To give a gun or other weapon to a person or group

program

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US / 'prəʊɡræm /

UK / ˈproˌɡræm, -ɡrəm /

A1
  • noun
  • Small book of events in a play, concert or movie
  • A plan or schedule of events
  • Series of classes at a college or university
  • A computer application
  • TV show
  • verb
  • To make someone act or think in a certain way
  • To write computer code for a piece of software

this

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US / ðɪs /

UK / ðɪs /

A1
  • adjecitve
  • Used to indicate something already been discussed
  • Used to indicate something happening around now
  • adverb
  • An indication by a physical motion or gesture
  • A specific amount of
  • determiner
  • Person, thing, or idea near you
  • pronoun
  • Person, thing that has already been discussed

into

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US / 'ɪntə /

UK / ˈɪntu /

A1
  • preposition
  • Moving or going inside something
  • In the same direction as; in the direction of
  • So as to become; taking the state of

love

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US / lʌv /

UK / lʌv /

A1
  • noun
  • Person's name
  • A very strong feeling of affection
  • The person you care very deeply about
  • Strong, deep emotional and sexual attraction
  • verb
  • To care for and like someone very strongly, deeply
  • To like doing very much; enjoy greatly
  • To feel a strong emotional and romantic attraction

mat

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US / mæt /

UK / mæt /

B1
  • noun
  • Piece of material used to cover, protect the floor
  • Piece of material put on table, etc. to protect it
  • Thick mass of something, such as hair

other

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US / 'ʌðə(r) /

UK / ˈʌðər /

A1
  • adjecitve
  • A thing different from that mentioned
  • determiner
  • (Something) else; not the first (one)
  • pronoun
  • Being the one and only thing of that category

one

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US / wʌn /

UK / wʌn /

A1
  • pronoun
  • You; we; people in general; someone
  • The thing or person previously referred to
  • adjecitve
  • Used to refer to people generally
  • Being a strong example of (something mentioned)
  • number
  • Number 1

rock

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US / rɒk /

UK / rɑk /

A1
  • noun
  • Type of popular music with a strong, loud beat
  • Strong, tough person who can be relied upon
  • Big stone; hard, solid substance forming mountains
  • verb
  • To be greatly upset by something, e.g. a death
  • To be extremely effective or pleasing
  • To play, sing along with, or dance to heavy music
  • To move back and forth or from side to side

than

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US / ðən /

UK / ðən /

A1
  • conjunction
  • Used to compare two things that are not equal

also

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US / 'ɔ:lsəʊ /

UK / ˈɔlso /

A1
  • adverb
  • In addition; too; in a similar way

dish

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US / dɪʃ /

UK / dɪʃ /

A2
  • noun
  • Good-looking person of the opposite sex
  • Shallow container that you cook or serve food in
  • Food that has been prepared in a certain way

how

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US / haʊ /

UK / haʊ /

A1
  • adjecitve
  • To what degree? in what amount?
  • adverb
  • (Used to explain the way to do something)
  • exclamation
  • For what purpose or reason?
  • (Used to ask someone or something's condition)

kind

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US / kaɪnd /

UK / kaɪnd /

A1
  • adjecitve
  • In a caring and helpful manner
  • friendly and considerate
  • noun
  • One type of thing

you

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US / jʊ /

UK / ju /

A1
  • pronoun
  • Person someone is speaking or writing to
  • Person or people in general

alone

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US / ə'ləʊn /

UK / əˈlon /

A1
  • adjecitve
  • Apart from others
  • Without equal
  • adverb
  • Without anyone or anything else

little

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US / 'lɪtl /

UK / ˈlɪtl /

A1
  • adjecitve
  • Being short in length of time
  • Not great in size, amount, or degree; small
  • Being very young or younger than others
  • adverb
  • By an amount or degree that is not very much
  • Not often; rarely
  • noun
  • A person's name

might

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US / maɪt /

UK / maɪt /

A1
  • other
  • Used to politely request an action
  • Used to express that something could happen
  • Power, strength, force or influence

stretch

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US / stretʃ /

UK / strɛtʃ /

A2
  • noun
  • Making arm, leg muscles longer to ease them
  • A consecutive row of things
  • A period of time
  • verb
  • To make your arm, leg muscles long to ease them
  • To make something bigger by pulling on it

the

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US / ðə /

UK / ðə /

A1
  • article
  • Used to refer to something already mentioned
  • Used to show there is only one of something
  • determiner
  • Used to describe all of a family

core

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US / kɔ:(r) /

UK / kɔr, kor /

A2
  • noun
  • Important central part of something
  • verb
  • To take out the central section of a fruit

cork

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US / kɔ:k /

UK / kɔrk /

B2
  • noun
  • The wooden stopper in a wine bottle top
  • The soft bark of an oak tree

goal

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US / ɡəʊl /

UK / ɡol /

A2
  • noun
  • Something you try to do or achieve; an aim
  • (Sports) net into which you put a ball to score
  • (Sports) act of scoring by putting a ball in a net

buckle

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US / 'bʌkl /

UK / 'bʌkl /

B2
  • noun
  • Metal attachment or hook on the end of a belt
  • verb
  • To bend and lose strength when under pressure
  • To attach or close something with a buckle
  • To make bend or fall apart from heat or pressure
  • To give up, agree to do from being under pressure

put

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US / pʊt /

UK / pʊt /

A1
  • phrasal verb
  • to make a light stop shining by pressing or moving a switch
  • verb
  • To move or place a thing in a particular position
  • To rate something in importance or value
  • To write or say something in a certain manner

two

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US / tu: /

UK / tu /

A1
  • number
  • 2

clip

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US / klɪp /

UK / klɪp /

B1
  • noun
  • A metal holder used for keeping things together
  • Brief part of a television show or movie
  • verb
  • To attach things together using a metal pin
  • To cut a small section or piece out from something
  • To hit something briefly at an angle

call

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US / kɔ:l /

UK / kɔl /

A1
  • noun
  • A order or request for action
  • The sound an animal makes, often when in danger
  • A correct prediction, e.g. a decision in a game
  • A short visit to a place or person
  • A decision by a referee or umpire in a game
  • verb
  • To make a request or order for action
  • (Animal) to make sounds to warn of danger
  • To announce the date of an election
  • To make a judgment about something
  • To give someone or something a name
  • To guess in advance the result or outcome
  • To visit a place or person for a short time
  • To phone someone
  • To speak, announce or shout in a loud voice

far

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US / fɑ:(r) /

UK / fɑr /

A1
  • adjecitve
  • A long way away
  • Being a long way away
  • adverb
  • To a large degree or extent

leave

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US / li:v /

UK / liv /

A1
  • noun
  • Permission to do something
  • Vacation time; time off work
  • verb
  • To go away from; depart
  • To gift property to someone after you die
  • To allow something to continue happening
  • To let something remain unused or available
  • To let something or someone remain somewhere

toe

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US / təʊ /

UK / toʊ /

B1
  • noun
  • One of the five parts at the end of your foot
  • Front part of a sock or shoe

where

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US / hwɛə /

UK / hwɛr, wɛr /

A1
  • conjunction
  • At or in the place which
  • In whatever place
  • pronoun
  • Word you use to ask the location of something

couple

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US / 'kʌpl /

UK / ˈkʌpəl /

A2
  • noun
  • Two people in a romantic relationship
  • Two of something; two people; a pair
  • verb
  • To join something to something else
  • (Two animals) to engage in sexual relations
  • To put two people or things together

keep

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US / ki:p /

UK / kip /

A1
  • noun
  • Large, strong tower in the middle of a castle
  • Money spent on you so you can live in a place
  • verb
  • To continue doing something; not to stop
  • To stop balls going in a goal in sports
  • To not give back or return something
  • (Of food) to not spoil or not rot
  • To take possession of something to own, e.g. a pet
  • To have and continue to hold something
  • To do something that you have promised or agreed
  • To stay in a certain place or condition
  • To maintain the rules

notch

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US / nɒtʃ /

UK / nɑtʃ /

B2
  • noun
  • Certain level (slightly higher or lower than)
  • Narrow pass between two mountains or hills
  • Cut in the shape of the letter V
  • verb
  • To cut a small V-shaped mark into something

micro

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US / 'maɪkrəʊ /

UK / ˈmaɪkro /

B2
  • noun
  • A prefix meaning 'very small'

modification

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US / ˌmɒdɪfɪˈkeɪʃn /

UK / mɒdɪfɪˈkeɪʃ(ə) /

B1
  • noun
  • A small change to a machine, system, or plan

name

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US / neɪm /

UK / nem /

A1
  • noun
  • What something or someone is called
  • verb
  • To state what someone is called, e.g. John

rather

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US / 'rɑ:ðə(r) /

UK / ˈræðɚ, ˈrɑðɚ /

A1
  • adverb
  • Somewhat; fairly; not that much

shrug

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US / ʃrʌɡ /

UK / ʃrʌɡ /

B2
  • verb
  • To raise the shoulders to show you don't care

something

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US / ˈsʌmθɪŋ /

UK / ˈsʌmθɪŋ /

A1
  • adverb
  • In some degree or measure
  • noun
  • a person or thing of some value or consequence
  • pronoun
  • Thing that is not yet known or named
  • Approximately

another

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US / əˈnʌðə(r) /

UK / əˈnʌðɚ /

A1
  • adjecitve
  • One more, but not this
  • determiner
  • One more added
  • pronoun
  • One more (thing)

guide

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US / ɡaɪd /

UK / ɡaɪd /

A2
  • noun
  • Book or a magazine containing information/advice
  • Person leading others visiting an unknown place
  • verb
  • To help or advise someone about something
  • To control missile to hit a target by radio signal
  • To lead people visiting a new or unknown place

hurt

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US / hɜ:t /

UK / hɚt /

A1
  • noun
  • Mental, emotional, or physical pain
  • verb
  • To cause pain, damage or injury

issue

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US / 'ɪʃu: /

UK / ˈɪʃu /

A2
  • noun
  • Important topic discussed, debated or argued over
  • Single edition of a magazine
  • verb
  • To make something available to be used or sold
  • To deliver a statement, etc. in an official manner

sometimes

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US / ˈsʌmtaɪmz /

UK / ˈsʌmˌtaɪmz /

A1
  • adverb
  • Only at certain times; occasionally

button

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US / 'bʌtn /

UK / ˈbʌtn /

A2
  • noun
  • Small round piece material used to fasten clothing
  • Switch activated by pressing
  • verb
  • To fasten e.g. a shirt, coat

mostly

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US / ˈməʊstli /

UK / ˈmoʊstli /

A2
  • adverb
  • In large part; mainly or chiefly

recipe

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US / 'resəpɪ /

UK / ˈrɛsəˌpi /

B1
  • noun
  • Conditions likely to create a particular result
  • Directions for making a dish, with the ingredients

and

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US / ənd /

UK / ənd, ən,ænd /

A1
  • conjunction
  • Used to refer to two or more things
  • Plus; in addition; on top of that
  • Used to introduce an action that follows another

base

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US / beɪs /

UK / bes /

A2
  • noun
  • Place military personnel live, train, and operate
  • Bottom part of an object that touches a surface
  • Unit of counting, e.g. 10 for counting
  • Most important idea or ingredient to add others
  • Origin or start from which something came
  • Main place where an organization or a person works
  • verb
  • To use as the starting point or origin for
  • To have as the main location for (company, etc.)

back

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US / bæk /

UK / bæk /

A1
  • adjecitve
  • Farthest from the front e.g. in a classroom
  • adverb
  • Have returned to a place you were before
  • noun
  • The part of a chair that the upper body leans upon
  • Location at the rear of something
  • The reverse of side something
  • Area on the rear of your body
  • verb
  • To bet money on something
  • To go backwards in a car
  • To support and encourage someone or some cause

hip

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US / hɪp /

UK / hɪp /

B1
  • adjecitve
  • Being stylish and popular
  • noun
  • The upper part of Leg

knee

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US / ni: /

UK / ni /

A2
  • noun
  • Middle part of your leg that bends
  • other
  • Middle part of your leg which bends
  • verb
  • To hit something with your knee

strain

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US / streɪn /

UK / stren /

B2
  • noun
  • Injury to a muscle, leg etc. through overuse
  • Type or variation of a disease or bacillus
  • verb
  • To remove the water from (food) using a colander
  • To injure a muscle, leg etc. by using it too much

any

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US / 'enɪ /

UK / ˈɛni /

A1
  • adjecitve
  • One, or some, no matter which
  • pronoun
  • One (thing) of many; some

come

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US / kʌm /

UK / kʌm /

A1
  • verb
  • To arrive at a place
  • (Of mail) to be delivered
  • To move toward someone; go with someone
  • To reach a certain point or state

help

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US / help /

UK / hɛlp /

A1
  • noun
  • Something given to enable a person to do something
  • Assistance given to someone in need
  • Someone who makes something easier or possible
  • verb
  • To act to enable a person to do something; assist
  • To make something better or less difficult

particular

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US / pəˈtɪkjələ(r) /

UK / pɚˈtɪkjəlɚ, pəˈtɪk- /

B2
  • adjecitve
  • One specific (one)
  • Having firm ideas about what is desirable
  • Being special or more than is typical

underneath

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US / ˌʌndə'ni:θ /

UK / ˌʌndɚˈniθ /

B1
  • adverb
  • Hidden beneath the surface of something
  • On the lower side or bottom of something
  • preposition
  • Lower than, as in status; beneath
  • Located under or below something

think

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US / θɪŋk /

UK / θɪŋk /

A1
  • verb
  • To have an idea about something without certainty
  • To have an idea, opinion or belief about something

from

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US / frəm /

UK / frʌm, frɑm,frəm /

A1
  • preposition
  • Starting at a particular place, time or level

form

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US / fɔ:m /

UK / fɔrm /

A1
  • noun
  • Sports team or person's current winning record
  • Document you complete when making an application
  • Visible shape or style; type; kind
  • verb
  • To organize something such as a club or group
  • To develop; to come into a shape or substance
  • To make something into a particular shape

hate

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US / heɪt /

UK / het /

A1
  • noun
  • Severe, deep sense of dislike or anger
  • An object that you hate
  • verb
  • To have a very strong feeling of dislike for

out

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US / aʊt /

UK / aʊt /

A1
  • adverb
  • No longer stylish (e.g. fashion)
  • Away from home, business, or the usual place
  • In a direction/movement away from inside or center
  • noun
  • Act when a batter cannot continue playing
  • verb
  • To tell people a secret

over

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US / 'əʊvə(r) /

UK / ˈovɚ /

A1
  • adverb
  • Finished; no longer happening
  • Towards the ground/away from a standing position
  • noun
  • A set of six consecutive balls bowled in cricket
  • other
  • Finished
  • preposition
  • Showing the relation when a thing is above another
  • On or covering something
  • Above or across something
  • More than you need
  • From one side to the other
  • In the direction of; toward

control

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US / kən'trəʊl /

UK / kənˈtrol /

A1
  • noun
  • A device designed to operate a machine
  • Participant in experiment that is left untouched
  • Act to dominate or command; make manageable
  • A law limiting the growth or spread of something
  • A place which overseas or manages e.g. a factory
  • verb
  • To direct or influence the behavior of something

myself

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US / maɪˈself /

UK / maɪˈsɛlf /

A1
  • pronoun
  • The same person who did the action mentioned
  • My regular, usual, or healthy self

split

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US / splɪt /

UK / splɪt /

A2
  • adjecitve
  • No longer married or in a relationship
  • (Injured) by cutting it open, as in someone's lip
  • (Of a decision) when people cannot decide a winner
  • noun
  • Difference of opinion in a group causing a break
  • Separation or a break in something
  • verb
  • To become divided or broken along a straight line
  • To cause a cut in (lip, etc.)
  • To have difference of opinion in a group
  • To separate into two or more pieces
  • To divide something in an even or fair way

those

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US / ðəʊz /

UK / ðoz /

A1
  • determiner
  • The people or things we are talking about
  • pronoun
  • The objects far from the speaker

depend

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US / dɪˈpend /

UK / dɪˈpend /

B1
  • verb
  • Be controlled or determined by (someone/something)

kicking

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US / ˈkɪkɪŋ /

UK / ˈkɪkɪŋ /

A2
  • verb
  • To hit or move something with the foot

pace

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US / peɪs /

UK / pes /

A2
  • noun
  • Rate of speed at which something moves or happens
  • Single step, often used to measure a distance
  • verb
  • To set and control your speed, as in a race
  • To walk with slow purposeful steps

wrap

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US / ræp /

UK / ræp /

B1
  • noun
  • Piece of clothing worn loosely on the shoulders
  • Thin bread filled with food and rolled
  • verb
  • To be or move around something
  • To cover something with paper or a cloth e.g. gift

head

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US / hed /

UK / hɛd /

A1
  • noun
  • Counter for the number of cattle
  • Natural mental ability or intelligence
  • Leader or person with the greatest authority
  • Mind; mental ability; mental state
  • Side of a coin with a head on it
  • Top part of your body with eyes and a mouth
  • Starting point of something, e.g. a river
  • verb
  • To hit a ball with your head in a game
  • To be first or at the front or top (e.g. a list)
  • To travel or move toward a particular place; To go in a particular direction
  • To become the leader of something
  • To lead or be responsible for something

leg

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US / leɡ /

UK / lɛɡ /

A1
  • noun
  • Part of the body from the hips down
  • The piece of furniture that touches the ground

rep

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US / rep /

UK / rɛp /

A2
  • noun
  • Short from of 'representative'
  • other

stable

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US / 'steɪbl /

UK / ˈstebəl /

A2
  • adjecitve
  • In a position where something does not fall over
  • Having a chemical state that is not easily changed
  • Reacting in an even way; having good mental health
  • In good condition, and not likely to deteriorate
  • noun
  • Group of racing horses that belong to one owner
  • verb
  • To put horses in a stable

lower

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US / 'ləʊə(r) /

UK / ˈlaʊɚ, laʊr /

A2
  • adjecitve
  • In a position more near the bottom
  • verb
  • To move something downward to the ground

pacing

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US / 'peɪsɪŋ /

UK / 'peɪsɪŋ /

A2
  • verb
  • To set and control your speed, as in a race
  • To walk with slow purposeful steps

omit

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US / əˈmɪt /

UK / oˈmɪt /

B1
  • verb
  • To not do, or include

well

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US / wel /

UK / wɛl /

A1
  • adjecitve
  • Being in a fortunate, good condition or state
  • Healthy and in good condition
  • adverb
  • In an acceptable, proper, or successful manner
  • In a complete, total, or full manner
  • A great and considerable degree
  • In a successful way, in a good or satisfactory way
  • exclamation
  • Used to begin or continue a particular statement
  • Used to show you want to start saying something
  • Used to express that you are waiting for a reply
  • You say this to change the topic of a conversation
  • Used to indicate you are making a final remark
  • noun
  • Long deep hole in the ground to get water
  • verb
  • To cause your eyes to fill with tears

start

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US / stɑ:t /

UK / stɑrt /

A1
  • noun
  • First time or place that a thing exists; beginning
  • First opportunity to achieve something, e.g. a job
  • Sudden action or movement because you are scared
  • other
  • Beginning of something in place or time
  • verb
  • To do, be or happen for the first time; begin
  • To turn something on

yourself

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US / jɔ:ˈself /

UK / jʊrˈsɛlf, jɔr-, jor-, jə- /

A1
  • pronoun
  • Reflexive form of 'you', used for an emphasis

arch

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US / ɑ:tʃ /

UK / ɑ:rtʃ /

B1
  • adjecitve
  • Chief; the most important or typical (of a type)
  • noun
  • Curved part of a structure (e.g. on a bridge)

hunch

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US / hʌntʃ /

UK / hʌntʃ /

B2
  • noun
  • Premonition or suspicion; guess
  • verb

load

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US / ləʊd /

UK / lod /

A2
  • noun
  • Large, often heavy, amount of a thing to be moved
  • A burden; heavy responsibility
  • Many or much of something; a lot of
  • Items that fill a truck, machine
  • verb
  • To put in items for use (e.g. bullets in a gun)

just

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US / dʒʌst /

UK / dʒʌst /

A1
  • adjecitve
  • Proper or appropriate; as is deserved
  • Doing or being what is right or fair
  • Legally correct; having enough evidence
  • adverb
  • Almost; nearly
  • Exactly at the time of
  • Exactly (the same as, like)

line

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US / laɪn /

UK / laɪn /

A1
  • noun
  • Border that divides two places or regions
  • Long crease in the skin, often from age
  • Mark that is long, straight and very thin
  • Row of words, letters or numbers that are written
  • Telephone connection
  • People waiting one behind the other; queue
  • Long thin wire, e.g. for electrical signal
  • verb
  • To put material along the inside of something

incorporate

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US / ɪn'kɔ:pəreɪt /

UK / ɪnˈkɔrpəˌret /

A2
  • verb
  • To form into a company or business corporation
  • To include or involve as part of something else

much

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US / mʌtʃ /

UK / mʌtʃ /

A1
  • adjecitve
  • Very; to a high level or degree
  • adverb
  • A lot; large amount; a high degree of
  • Nearly; basically
  • On many occasions; often
  • noun
  • A large amount; a great quantity

pike

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US / paɪk /

UK / paɪk /

B2
  • noun
  • A type of fish
  • Road that people must pay to use
  • In history, a type of spear

under

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US / ˈʌndə(r) /

UK / ˈʌndɚ /

A1
  • adjecitve
  • In the same place as another thing, but lower
  • adverb
  • In a lower quantity or price than expected
  • preposition
  • According to the terms of an agreement or law
  • Managed or controlled by the authority of
  • Being of a lesser quality or amount than expected
  • Influenced or affected by something or someone
  • Less or lower in age, amount, size or number

belly

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US / 'belɪ /

UK / ˈbɛli /

B2
  • noun
  • Middle part of the body; the stomach
  • verb
  • To expand outward; swell
  • To swell like a balloon

warm

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US / wɔ:m /

UK / wɔrm /

A1
  • adjecitve
  • Friendly, sincere and kind to others
  • Being friendly or sincere
  • Slightly hot; not very hot
  • verb
  • To become more friendly or to like something
  • To make something hotter

for

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US / fə(r) /

UK / fɔr,fə /

A1
  • preposition
  • Used to show the purpose, or need of something

mobility

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US / məʊˈbɪləti /

UK / moˈbɪliti /

C1
  • noun
  • Ability to move
  • Ability to move with ease

scold

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US / skəʊld /

UK / skold /

B1
  • other
  • To speak angrily and give negative criticism
  • verb
  • To tell off someone who did something wrong

time

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US / taɪm /

UK / taɪm /

A1
  • noun
  • Speed at which music is played; tempo
  • Point as shown on a clock, e.g. 3 p.m
  • Number of hours, minutes needed to do something
  • Occasion when something happens
  • Period or occasion that something occurred
  • Period in history or the past
  • Something measured in minutes, hours, days, etc.
  • How long an event takes; duration
  • verb
  • To check speed at which music is performed
  • To choose a specific moment to do something
  • To measure how long an event takes, e.g. a race
  • To schedule something to occur at a specific moment

solid

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US / 'sɒlɪd /

UK / ˈsɑlɪd /

A2
  • adjecitve
  • Being able to be trusted; reliable
  • Substance that is hard or of fixed shape
  • Being well made and expected to last long
  • Having no space or emptiness inside
  • Being made entirely of one material or substance
  • noun
  • Something firm or hard; not gas or liquid

through

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US / θru: /

UK / θru /

A2
  • adjecitve
  • having finished using or doing something
  • adverb
  • From the beginning of something until the end
  • preposition
  • Over, in, across an entire thing or place
  • Allowing you to pass between, or to
  • By a particular way or process; by the use of

four

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US / fɔ:(r) /

UK / fɔr, for /

A1
  • number
  • 4

obviously

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US / ˈɒbviəsli /

UK / ˈɑːbviəsli /

A2
  • adverb
  • In a way that is obvious/easy to see or understand

always

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US / 'ɔ:lweɪz /

UK / ˈɔlwez,-wɪz,-wiz /

A1
  • adverb
  • For a very long time
  • At all times; in every situation
  • For ever

painter

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US / ˈpeɪntə(r) /

UK / ˈpentɚ /

A1
  • noun
  • Person who paints pieces of art; artist
  • Person who gets paid to paint things, e.g. houses

will

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US / wɪl /

UK / wɪl /

A1
  • noun
  • Desire or choice of someone
  • Document saying who gets your money when you die
  • Strong desire to do something; determination
  • Desire to do something; strong wish to do
  • other
  • Used with verbs to express the future
  • verb
  • To leave property to someone after your death
  • To use mental effort to make something happen
  • Am (is, are) likely to do
  • To influence someone to do something
  • To make something happen by strongly wanting it

rainbow

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US / ˈreɪnbəʊ /

UK / ˈreɪnboʊ /

B1
  • noun
  • Curved line of colors in the sky during rainfall

reformer

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US / rɪˈfɔ:mə(r) /

UK / rɪˈfɔrmər /

A2
  • noun
  • Person who advocates political reform

quad

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US / kwɒd /

UK / kwɑ:d /

C1
  • noun
  • Four-sided enclosure surrounded by buildings

pilate

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US / /

UK / /

A1

sculpt

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US / skʌlpt /

UK / skʌlpt /

B1
  • verb
  • To carve a material to make an artistic shape

stick

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US / stɪk /

UK / stɪk /

A2
  • noun
  • Long thin piece of wood from a tree
  • verb
  • To push a sharp or pointed object into something
  • To join together using glue or paste
  • To remain in one place or position for a long time

either

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US / ˈaɪðə(r) /

UK / ˈiðɚ, ˈaɪðɚ /

A1
  • adjecitve
  • One of two (used when there is a choice of two)
  • adverb
  • (After negative statements) likewise, in addition
  • conjunction
  • Used as the first of two connected things
  • determiner
  • Used as the first of two connected things
  • pronoun
  • The one or the other

here

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US / hɪə(r) /

UK / hɪr /

A1
  • adverb
  • In this place; at this location, position or time

quick

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US / kwɪk /

UK / kwɪk /

A1
  • adjecitve
  • Using very little time; moving far in little time
  • Learning and understanding rapidly and easily

position

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US / pəˈzɪʃn /

UK / pəˈzɪʃən /

A1
  • noun
  • Person's opinion or attitude about something
  • Specific location where someone or something is
  • Where you play or your role on a sports team
  • Person's job or status level
  • Set of conditions affecting what you can (not) do
  • verb
  • To put in a particular location or direction

try

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US / traɪ /

UK / traɪ /

A1
  • noun
  • Act of putting the ball over the rugby goal line
  • verb
  • To make an effort, to attempt to do something
  • To examine someone or something in a court of law
  • To test to see if it is good or you like it
  • To make a person go through hardship; test
  • To examine something to see if it works

pulse

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US / pʌls /

UK / pʌls /

B1
  • noun
  • Regular beating of a heart
  • verb
  • To beat in a rhythm

posture

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US / 'pɒstʃə(r) /

UK / ˈpɑstʃɚ /

B1
  • noun
  • Attitude someone adopts regarding a subject
  • The position of the body when standing or sitting
  • verb
  • To be insincere in order to gain favor

separate

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US / 'sepəreɪt /

UK / 'sepəreɪt /

A2
  • adjecitve
  • Being different from or unrelated to another
  • verb
  • To divide two things by being in between them
  • To live away from your husband or wife
  • To move things away from each other

straight

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US / streɪt /

UK / stret /

A2
  • adjecitve
  • Not having curves, bends, or angles
  • Not gay; heterosexual
  • honest and direct
  • adverb
  • in a line; immediately; honestly and directly

cramp

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US / kræmp /

UK / kræmp /

B2
  • noun
  • Sharp, unexpected pain when a muscle becomes tight
  • verb
  • To get a sudden sharp pain when muscle tightens
  • To stop something from developing freely

point

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US / pɔɪnt /

UK / pɔɪnt /

A1
  • noun
  • An item to be discussed
  • Small spot or dot
  • Fact or detail
  • Feature of something
  • The size of the text on a page or screen
  • A certain time or stage in a process
  • Certain position in time or space
  • Idea or fact you try to convince people about
  • Measurement of scores in a game, sport
  • Sharp end of something, e.g. a pen or pin
  • verb
  • To face a certain direction, e.g. north
  • To indicate something with your finger to others

sure

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US / ʃʊə(r) /

UK / ʃʊr /

A1
  • adjecitve
  • Having no doubts about something
  • Have confidence in your own words or actions
  • Firmly established or held; being firm or stable
  • Being correct or true
  • adverb
  • What you say to agree willingly

third

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US / θɜ:d /

UK / θɜ:rd /

A1
  • adjecitve
  • 3rd: Number after second

feel

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US / fi:l /

UK / fil /

A1
  • verb
  • To be aware of or experience an emotion, sensation
  • To sense through direct contact; touch

flick

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US / flɪk /

UK / flɪk /

B1
  • noun
  • Hitting something with your finger to move it
  • verb
  • To hit something with your finger to move it
  • To move a button, switch from on, off positions

healthy

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US / ˈhelθi /

UK / ˈhɛlθi /

A1
  • adjecitve
  • In good condition physically, or financially; well

listen

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US / ˈlɪsn /

UK / ˈlɪsən /

A1
  • verb
  • To carefully consider what someone is saying

side

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US / saɪd /

UK / saɪd /

A1
  • adjecitve
  • In addition to the central or most important thing
  • Next to, or very close to, the right or left of
  • noun
  • Position or opinion that is opposite to another
  • Right or left part of a person's body
  • Feature of someone's personality
  • Straight edge of an object
  • One of two or more groups fighting each other
  • verb
  • To decide to agree with one point, not the other

too

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US / tu: /

UK / tu /

A1
  • adverb
  • In addition, also; with emphasis
  • Say that something is more than you want

totally

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US / ˈtəʊtəli /

UK / ˈtotl:ɪ /

A1
  • adverb
  • In a complete way; completely; absolutely

balanced

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US / ˈbælənst /

UK / ˈbælənst /

A2
  • adjecitve
  • Being stable having equal weight on both sides
  • verb
  • To be steady by having equal weight on both sides
  • To make two or more things equal

should

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US / ʃʊd /

UK / ʃʊd /

A1
  • other
  • Used to indicate what is proper or reasonable

sweat

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US / swet /

UK / swɛt /

A2
  • noun
  • An amount of hard work
  • (Of work, job) hard; needing effort
  • Liquid from your skin when you are hot or nervous
  • verb
  • To do an amount of hard work
  • To be worried or anxious about something
  • To produce drops of water from your skin when hot

width

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US / wɪdθ /

UK / wɪdθ, wɪθ, wɪtθ /

A1
  • noun
  • Distance from one side of something to the other
  • Piece of cloth that has been measured and cut

stabilizer

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US / ˈsteɪbəlaɪzə(r) /

UK / ˈstebəˌlaɪzɚ /

C2
  • noun
  • Device used to make something stable or balanced

wrist

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US / rɪst /

UK / rɪst /

A2
  • noun
  • Part where your hand joins your arm

close

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US / kləʊz /

UK / kloʊz /

A1
  • adjecitve
  • Almost; near
  • (Of a friend) well-known; liked by others
  • Being near or related
  • Similar; nearly the same
  • verb
  • To come progressively nearer to something
  • To end; to bring to an end
  • To make something shut; stop from being open

bring

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US / brɪŋ /

UK / brɪŋ /

A1
  • verb
  • To take or go with someone to a place

take

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US / teɪk /

UK / tek /

A1
  • noun
  • Filming of a single scene for TV or the movies
  • verb
  • To accept something that is offered
  • To use a method of traveling, e.g. a bus or train
  • To use a camera to make (a photo)
  • To pick up something and go away with it
  • To study a subject in school
  • To attempt to pass (an exam)
  • To require a certain amount of time, money, space

glute

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US / /

UK / /

A1
  • noun

list

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US / lɪst /

UK / lɪst /

A1
  • noun
  • Lean of a boat to one side
  • Series of written names, words or numbers
  • verb
  • To lean to one side, like a boat or ship
  • To present for sale for a specific price
  • To write a series of names, words, or numbers

movement

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US / ˈmu:vmənt /

UK / ˈmuvmənt /

A2
  • noun
  • Part of a piece of classical music
  • Group with a shared interest or goal
  • Group sharing the same idea to change society, art
  • Action you do when exercising, e.g. in a gym
  • Part of a piece of music

pretty

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US / 'prɪtɪ /

UK / ˈprɪti /

A1
  • adjecitve
  • Being attractive to the eye in a simple way
  • adverb
  • Very; to a great degree

bit

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US / bɪt /

UK / bɪt /

A1
  • noun
  • Device put in a horse's mouth to control it
  • Small piece of something
  • verb
  • (E.g. of fish) to take bait and be caught

cone

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US / kəʊn /

UK / koʊn /

B1
  • noun
  • A 3D shape with a circular base and pointed top
  • A part of the eye
  • Wafer shaped like a round pyramid for ice cream

elbow

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US / 'elbəʊ /

UK / ˈɛlˌbo /

B2
  • noun
  • Middle part of the arm, which bends
  • verb
  • To push another person with the side of your arm

look

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US / lʊk /

UK / lʊk /

A1
  • noun
  • Person's beauty or physical attractiveness
  • Particular style of dress, clothes, or appearance
  • The way someone, something appears to be
  • Act of searching for or examining something
  • verb
  • To appear to be; seem

nice

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US / naɪs /

UK / naɪs /

A1
  • adjecitve
  • Being attractive or of high quality or value
  • Good or enjoyable
  • Being kind or friendly

limitless

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US / ˈlɪmɪtləs /

UK / ˈlɪmɪtlɪs /

B1
  • adjecitve
  • Without limits in extent, size or quantity

tap

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US / tæp /

UK / tæp /

A2
  • noun
  • Faucet; the place you can get water from a pipe
  • Light hit, generally one that makes a sound
  • verb
  • To access a liquid (e.g. in a tree) through a hole
  • To move feet/fingers to make light regular sounds
  • To spy one someone electronically
  • To hit something or someone lightly
  • To remove from an object e.g. oil from the ground

butt

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US / bʌt /

UK / bʌt /

B2
  • noun
  • (Informal) fleshy part of your body you sit on
  • verb
  • To share a boundary by being next to

naturally

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US / ˈnætʃrəli /

UK / ˈnætʃərəli, ˈnætʃrə- /

A2
  • adverb
  • In the expected or usual way
  • Without the aid of someone or something

option

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US / 'ɒpʃn /

UK / ˈɑpʃən /

A2
  • noun
  • A choice
  • Right to buy or sell at a certain price and time

work

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US / wɜ:k /

UK / wɚk /

A1
  • adjecitve
  • Activity completed in order to make money
  • noun
  • The product of some artistic or literary endeavor
  • Everything created by an author, artist, musician
  • Activity you do in order to make money
  • Place of employment
  • Final product or result of a some labor or effort
  • verb
  • To bring into a specific state of success
  • To be functioning properly, e.g. a car
  • To do your job in your company or workplace
  • To make an effort to do something
  • To operate a machine or device

crunch

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US / krʌntʃ /

UK / krʌntʃ /

B2
  • noun
  • A difficult time (e.g. for the economy)
  • verb
  • To crush something into pieces
  • To chew noisily with a crackling sound

hold

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US / həʊld /

UK / hold /

A1
  • noun
  • Section of a ship or plane used for storing things
  • Influence or power held over someone
  • Place of support for hands or feet when climbing
  • verb
  • To agree to keep something for someone
  • To have the capacity to support/contain something
  • To control an area and protect it from attack
  • To not allow someone to leave a place
  • To cause an event to happen at a place or time
  • To use hands or arms to carry or keep something
  • To have a specific quality or property
  • To keep an image, belief or feeling in your mind
  • To have or own something
  • To wait before being able to talk on the phone
  • To limit the movement of someone in a sport

isolate

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US / ˈaɪsəleɪt /

UK / ˈaɪsəˌlet /

B1
  • verb
  • To identify, consider, or deal with separately
  • To keep in a place or situation apart from others
  • To separate something from another substance

pressure

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US / 'preʃə(r) /

UK / ˈprɛʃɚ /

A2
  • noun
  • Anxiety caused by difficult problems
  • Force, weight when pressing against a thing
  • Strong persuasion to do something
  • verb
  • To apply force to something
  • To persuade or force someone to do something

wring

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US / rɪŋ /

UK / rɪŋ /

B2
  • verb
  • To twist and squeeze in order to remove water

move

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US / mu:v /

UK / muv /

A1
  • noun
  • Act of moving a playing piece in chess, etc.
  • An action; doing something
  • Step taken to achieve a goal
  • verb
  • To cause someone to have certain emotions
  • To cause something to change to a different place
  • To change where people live or a business operates
  • To take action to do or achieve something

section

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US / 'sekʃn /

UK / ˈsɛkʃən /

B1
  • noun
  • A part of a whole
  • Specific area or region within a larger place
  • Specific group of people from a larger group
  • Part of a book, newspaper, etc.
  • verb
  • To divide something into smaller parts

way

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US / weɪ /

UK / we /

A1
  • adverb
  • Used to emphasize the amount of something
  • noun
  • Particular aspect of something being thought about
  • One of various choices that could be made
  • Particular existing condition or state
  • (Often long) distance or length of time
  • How something is done
  • Route to go to a place
  • Small street
  • Usual behavior, emotions or habits of someone

comfortable

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US / ˈkʌmftəbl /

UK / ˈkʌmfətəbəl, ˈkʌmftəbəl /

A2
  • adjecitve
  • Having more than enough e.g. money for your needs
  • Being relaxed, warm or happy

all

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US / ɔ:l /

UK / ɔl /

A1
  • adverb
  • Completely; totally
  • determiner
  • Being every one of something
  • pronoun
  • 100% of something; the complete amount

heel

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US / hi:l /

UK / hil /

B1
  • exclamation
  • Instruction of a dog to follow you closely
  • noun
  • Back or end part of something
  • Rounded back part of the foot
  • Part of a sock or shoe
  • verb
  • To provide/repair the back underneath part of shoe

timer

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US / ˈtaɪmə(r) /

UK / ˈtaɪmɚ /

A2
  • noun
  • Device measure the amount of time that has gone by

top

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US / tɒp /

UK / tɑp /

A1
  • adjecitve
  • Being good or great; excellent
  • Being the most in degree or quality
  • noun
  • Item of clothing covering shoulders to waist, hips
  • A cover or lid
  • Part (e.g. road) that is the furthest away
  • Highest or upper part or point of something
  • Best or highest status or position
  • Flat upper surface or edge of an object
  • Child's toy that spins on its point
  • Upper section or leaves of fruits and vegetables
  • Winning in a sport or contest
  • verb
  • To be higher or larger than a specific value
  • To arrive at the highest point of something
  • To put a cover or layer or over something
  • To kill; murder
  • To hold the highest position on a list
  • To be more important, successful or better than
  • To beat someone or win at a game

between

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US / bɪˈtwi:n /

UK / bɪˈtwin /

A1
  • preposition
  • From one person, thing, or place, to another
  • In the space that separates two objects
  • Among two or more people who share something

shoulder

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US / ˈʃəʊldə(r) /

UK / ˈʃoldɚ /

A2
  • noun
  • Part of the body where an arm attaches or joins
  • Meat that comes from an animal's upper front leg
  • Part of a shirt or coat that covers the shoulders
  • verb
  • To carry something around your neck
  • To push something using the top part of your arm
  • To accept a job or responsibility

very

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US / 'verɪ /

UK / ˈvɛri /

A1
  • adjecitve
  • Concerning a large degree or amount
  • adverb
  • A lot; much; many
  • Used to stress or emphasize a noun

they

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US / ðeɪ /

UK / ðe /

A1
  • pronoun
  • Two or more people, animals, or things

but

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US / bət /

UK / bʌt,bət /

A1
  • conjunction
  • Used before you say something different, opposite

bye

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US / baɪ /

UK / baɪ /

A1
  • exclamation
  • Saying farewell to someone

especially

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US / ɪˈspeʃəli /

UK / ɛˈspɛʃəli, ɪˈspɛʃ- /

A1
  • adverb
  • More than usual; extremely

give

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US / ɡɪv /

UK / ɡɪv /

A1
  • noun
  • Degree of flexibility in something, a material
  • verb
  • To hand over or present something to someone
  • To cause someone to have or experience something

good

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US / ɡʊd /

UK / ɡʊd /

A1
  • adjecitve
  • Proper, appropriate or right
  • (Of an amount) enough; plenty
  • Excellent; high quality
  • Acting well or properly; of moral character
  • In a positive or happy emotional state
  • noun
  • Advantage or benefit

scoop

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US / sku:p /

UK / skup /

B2
  • noun
  • An amount of e.g. ice cream taken from a whole
  • An important news story broken for the first time
  • verb
  • To dig out for a hole with a tool or hands

crazy

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US / 'kreɪzɪ /

UK / ˈkrezi /

A2
  • adjecitve
  • Mentally ill; mad
  • Not being sensible or practical
  • Really like someone or something very much
  • noun
  • Person acting in a manner that is strange and odd

want

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US / wɔnt /

UK / wɑnt, wɔnt /

A1
  • noun
  • Something you desire or wish for
  • State or condition of poverty
  • verb
  • To desire or wish for something; hope for a thing

video

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US / 'vɪdɪəʊ /

UK / ˈvɪdiˌo /

A2
  • adjecitve
  • Of a moving film, with sound
  • noun
  • Recording capturing action with sound
  • verb
  • To make a moving film of, with sound

box

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US / bɒks /

UK / bɑ:ks /

A1
  • noun
  • A marked area of a baseball field
  • A container with four straight sides and a lid
  • Area of seating in a theater separated from others
  • A 4 sided container or shape printed on a page
  • Entire amount of something inside a container
  • verb
  • To strike someone on the side of the head
  • To pack an object in a six-sided container
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really

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US / ˈri:əli /

UK / ˈriəˌli, ˈrili /

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shebang

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US / ʃɪˈbæŋ /

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would

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our

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whole

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neutral

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  • Introduction to Video Content
  • In this 30-minute NO REFORMER roller pilates workout, you will experience a combination of exercises that target the glutes, quads, and core. Whether you are familiar with Reformer Pilates or have always wanted to try it, this workout is designed to challenge and engage your muscles. Led by a fitness instructor, the workout utilizes a roller as a substitute for the Reformer machine. This workout is part of the Sweat It Limitless workout guide, which offers similar workouts to help you achieve your fitness goals. The first exercise focuses on activating the glutes. By placing the left foot on top of the roller, you create resistance and engage the muscles. As you raise your arms and align your body in a straight line, the supporting leg works to drive outwards. It is essential to avoid letting the knee buckle inward, as it can cause discomfort and strain on the knees and hip flexors. Initially, take some time to find the ideal position for your foot on the roller, aiming for a straight leg and positioning the knee just over the second and third toe. After familiarizing yourself with the exercise, the last 30 seconds of exercise one involve staying low and performing Superman rolls. By placing only the toes on the roller, you activate the entire body, extending it into a straight line and then crunching it back in. This exercise targets the glutes and quads, providing an intense workout experience. Focus on maintaining a steady pace and explosiveness as you perform the rolls.Exercise two is a mirror image of exercise one, requiring the placement of the right foot on the roller. Following the same principles, this exercise further engages the muscles on the opposite side of the body, providing a well-rounded workout.By incorporating the roller into this Reformer Pilates workout, you can achieve similar benefits and challenges as using the Reformer machine. The roller acts as a versatile prop, allowing for a diverse range of exercises that target different muscle groups. This 30-minute workout is an effective way to improve strength, flexibility, and overall body conditioning. Whether you are a beginner or an experienced Pilates enthusiast, this workout will push your limits and help you achieve your fitness goals.
  • Subtitles section
  • I feel like you're one of two people, you've either done a Reformer Pilates workout before and you loved it or you've always wanted to try one.
  • Well today I'm going to put you through a Reformer workout with a roller.
  • So this particular workout is 30 minutes.
  • You will find similar workouts to this in Sweat It Limitless which is my workout guide.
  • Exercise one.
  • I'm going to split this up into two separate sections because I feel like a minute doing this sometimes it can be too intense.
  • Also you might get a little bit bored so I like to mix it up.
  • For the first exercise it's really firing up the glutes.
  • So we're putting the left foot on top of the roller which is our Reformer.
  • We're going to be raising the arms up so essentially you're trying to be in a nice straight line.
  • The supporting leg, your knee will be driving out ways.
  • If your knee is buckling in it's going to really hurt your knees and also your hip flexors.
  • Now the first couple of reps is you just getting comfortable on the roller and working out where the foot is going to start.
  • So I'd kind of just like to have the top of my foot with an almost straight leg.
  • And then at the base of the rep you can see that my knee is just over my second and third toe.
  • For the last 30 seconds of exercise one we're staying low, making sure the knee is just over top of that toe and we're going to go into Superman rolls.
  • So start with just the toes on the roller.
  • Whole body is crunched in, out to a straight line, in, out.
  • This is all about pace.
  • You will feel it in your glutes, in your quads.
  • Stay nice and low, get as low as you can and make it explosive.
  • That is exercise one.
  • Exercise two is the same, just obviously the other side.
  • So starting, getting balanced, the top of the right foot on the roller, driving that knee outweighs.
  • Our final 30 seconds, staying down and explosive movements.
  • If you can, sink a little bit lower, making sure always driving that knee outweighs.
  • That is exercise one and two.
  • It wouldn't be a solid reformer workout if we didn't target your abs.
  • Now you have two options.
  • I like to mix it up depending on how I feel like during the exercise.
  • So I like to start on my wrist.
  • If you have any wrist issues, then just go straight down to your forearms.
  • To make sure that the roller is in the right position, I start in all fours, like in a bear position, and just put the roller underneath my ankles like this, lift up and make sure it's comfortable.
  • That's pretty much going to be the right position of the roller in terms of your body.
  • So starting on the wrist, belly button towards your spine, no arching, no crazy dishes, just a nice neutral spine going out into a plank.
  • We're going to roll in to a tuck.
  • If you can get your knees almost to your elbows, that's the goal.
  • Back out into a plank and all the way up to a pike.
  • With the pike, keeping the shoulders down and scooping the head in between the arms.
  • Tuck, shoulders are down, pike, shoulders are down.
  • Keeping the belly button towards the spine.
  • If you're like, I can feel this in my wrist more than my abs, that's not what we want.
  • Go down to forearms.
  • You can do the same thing, or you can omit the pike and just stick to planks.
  • It corks me.
  • Final exercise of this circuit.
  • It is so good, but you're going to hate me.
  • So if you want to get that under butt, okay, the hamstrings, this one's for you.
  • Again, I'm going to split it, 30 seconds, 30 seconds, because I cannot do hamstring pulses for 60 seconds.
  • If we're doing it with proper form, it's just not going to happen for us, okay?
  • So we're going to start with the roller pretty close to our booty, just like a hand width away.
  • Feet on the roller.
  • We're going to lift up.
  • This is the start of the rep, okay?
  • So really driving the hands into the mat, helping support us.
  • You're going to push the roller out all the way to just the top of the Achilles, like near the ankle, and then slowly rolling back in.
  • If you feel like the roller flicks underneath you, just start a little bit further away from you.
  • So we're going to do 30 seconds, slow and controlled.
  • The thing you want to be focusing on here is driving the hips up to the ceiling and keeping them up high.
  • If you want to kick it up a notch, you can lift the hands to the ceiling.
  • So you're just focusing more on your core stabilizers, your glutes, and also your hamstrings.
  • Then staying up, I bring the roller in a tiny bit more.
  • We're going to do 30 seconds of hamstring pulses.
  • It's quick.
  • One, two, three, four.
  • It's mostly on your toes.
  • If you can see, the arches of my foot is hardly touching the roller.
  • And you're thinking about kissing your heels to your butt.
  • Almost touching.
  • Touch, touch, touch.
  • It should become fire, like acid.
  • Acid hamstrings.
  • That's what I should call this one.
  • In, in, in, in, in.
  • Driving the hips up.
  • Three, two, one.
  • Oh, baby.
  • Taking a moment just to stretch out those glutes.
  • And you're going to repeat that two more times.
  • So circuit one, you do a total of three times.
  • On to circuit two.
  • Exercise one for circuit two.
  • We're going to give the legs a little bit of a break, but we're going to come back to them.
  • We're doing roller rainbows.
  • I will give you a modification for this one, but if you want to do the whole shebang, this is what it looks like.
  • I like to start with the roller in between my feet.
  • Up above my head, get it nice and stable.
  • We're going to be going into a V.
  • And then crunching up, grabbing the roller, and tapping it to the ground.
  • To help protect my pelvis, I like to put my feet together.
  • When they're going down, as you can see, clip them together all the way down, reaching up into a crunch.
  • This is all about drawing the belly button to the spine.
  • If you feel or see yourself coning or pushing out, draw the belly button towards the spine and start again.
  • Especially for this exercise, I'd rather you go slow and focus on form rather than pacing through it.
  • It should feel really nice like it's elongating your body.
  • So that's the full progression.
  • If you want to start with bent legs, we're going to go all the way down and just crunch.
  • And that is exercise one.
  • Back to the legs.
  • So this is similar to the hamstring curl, but a little bit more isolated.
  • We're going to start with the right foot on the roller and kicking the left foot up to the sky.
  • 30 seconds is going to be hip drives.
  • Thinking about wrapping the glutes, firing up that hamstring and drawing in the heel to the booty.
  • If you're out too far, it's just going to strain your hamstring, put too much pressure on your knees.
  • So I like to draw it in as close as I can and draw up for 30 seconds.
  • You know what's coming for the last 30 seconds.
  • It's a pulse.
  • So keeping those hips driven up, pulsing in for 30 seconds.
  • Oh my goodness.
  • Hips up, hips up.
  • Oh baby.
  • Stretch it out and onto the other leg.
  • So that's exercise two.
  • This is exercise three.
  • Nice active top leg.
  • If this is too intense on your hamstring, you can bend it 90 degrees.
  • We're just going to drive up for 30 seconds and then 30 seconds pulse.
  • If the pulses are too much for you, another modification is keeping the heel, drawing towards the butt and you can do painters.
  • I love these two.
  • So flexing the foot and then pointing back up.
  • It's totally up to you, especially with Pilates.
  • I'm very much into listening to your body and if during a workout something doesn't feel right, mix it up.
  • Okay, onto our final exercise.
  • These feel really nice.
  • I love the look of a sculpted back.
  • I need to work on my posture.
  • As an ex-ballerina, I don't know what happened to me, but I feel like I'm naturally like very hunched.
  • So I'm trying to incorporate more of this exercise into my routine to just bring back my shoulders.
  • It's called the mermaid rock, like the name alone.
  • We love her.
  • So we're going to start on our bellies, bringing the roller to the top of the mat.
  • You want to start with the roller around the forearm, bringing the shoulders away from the ears.
  • So making sure they're not shrugged up away from the ears, rolling up and drawing in.
  • This is whatever feels good for you.
  • If you want to stay here and just roll for 30 seconds, I do engage my glutes, but it's more so about the upper back, keeping the shoulders away from the ears, or you can do the full movement.
  • If you're wanting to be active and on, I would stay up for 30 seconds.
  • But if you're more about mobility, rolling down, coming up, resistance, hold, and all the way back down, rolling up, resistance, hold, and all the way back down.
  • You can do that for the full 60 seconds if you want, but I like to do that for 30 seconds.
  • Just get myself nice and warm.
  • Then I will raise up to a full plank.
  • And this is where you get on fire.
  • Your shoulders, your abs.
  • You can see me shaking.
  • We're going to rock micro rocks, not moving the hips, the pelvis, the legs.
  • Oi, oi, oi.
  • So like I said, it's all about what is your intention?
  • What is your goal for the workout?
  • If it's more mobility, go nice and slow.
  • Just wring it out.
  • If you're about fire, scolding the abs, then be my guest.
  • Get up to a plank, roll in as far as you can.
  • Oi, oi, oi.
  • You're going to love it.
  • If you like this kind of workout and want more than all of my workout guides and programs are listed in the description box below, as well as my timer app, and make sure you're subscribed because we're uploading loads of workout content and healthy recipes.
  • I'll see you in my next video.
  • Bye.
  • If you want my timer, and...
  • Oh, I have a cramp.
  • Um, um, um, um.