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STRENGTH Test after Fat loss Transformation

Original YouTube Video | KonFilms Published on 2023-08-09 Level：72 Speed：97 maxwordlevel：20

Video vocabulary

anyway

US / ˈeniweɪ /

•

UK / ˈɛniˌwe /

adverb
A word used to change the topic of a conversation

cardio

US / 'kɑ:dɪəʊ /

•

UK / 'kɑ:rdɪoʊ /

noun
Concerning the hearrt

leg

US / leɡ /

•

UK / lɛɡ /

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

personal

US / ˈpɜ:sənl /

•

UK / ˈpɚsənəl /

adjecitve
Done by or to a particular person; individual
Concerning a person's private life or feelings

quality

US / 'kwɒlətɪ /

•

UK / ˈkwɑlɪti /

noun
Feature associated with someone or something
High level of worth or excellence

rep

US / rep /

•

UK / rɛp /

noun
Short from of 'representative'
other

special

US / 'speʃl /

•

UK / ˈspɛʃəl /

adjecitve
Being additional or extra
Different, better or greater than normal
noun
Heavily discounted sales item

score

US / skɔ:(r) /

•

UK / skɔr, skor /

noun
A sharp mark or cut in the surface of something
Current number of points given in a game, contest
The written notes and parts of a piece of music
An achievement of success
Number of points on a test
verb
To mark or cut something with a sharp object
To get or give points in a game, contest, or test
To achieve success with something
To get points in a test

kicking

US / ˈkɪkɪŋ /

•

UK / ˈkɪkɪŋ /

verb
To hit or move something with the foot

microwave

US / ˈmaɪkrəweɪv /

•

UK / ˈmaɪkrəˌwev /

noun
Cooking appliance using electromagnetic waves
Concerning electromagnetic radiation
verb
To heat or cook something in a microwave

purchase

US / ˈpɜːtʃəs /

•

UK / ˈpɜːrtʃəs /

noun
Something that you bought
Strong hold on something; grip
verb
To buy something; to get by paying money for it

struggle

US / 'strʌɡl /

•

UK / ˈstrʌɡəl /

noun
Strong efforts made to do something difficult
verb
To try very hard to do something difficult

training

US / ˈtreɪnɪŋ /

•

UK / ˈtrenɪŋ /

noun
Act of educating someone to get better at
verb
To teach a pet a behavior or a trick
To educate someone in something, e.g. medicine
To cause a plant to grow a certain way by cutting
To point a certain way or toward something
To practice to get better at a thing, e.g. sports

shoot

US / ʃu:t /

•

UK / ʃut /

noun
Emerging new part of a plant
verb
To kick or throw a ball at a goal
To fire a gun; injure or kill someone with a gun
To (cause to) fly away forcefully
To use a camera to record a film/take a photograph

wonder

US / 'wʌndə(r) /

•

UK / ˈwʌndɚ /

noun
Surprise caused by experiencing something amazing
verb
To feel curious about something
To think or consider about something over time

for

US / fə(r) /

•

UK / fɔr,fə /

preposition
Used to show the purpose, or need of something

short

US / ʃɔ:t /

•

UK / ʃɔrt /

adverb
Less than what is needed
Suddenly stopping what you are saying or doing
verb
(Of electric circuit) to spark because faulty
adjecitve
Measuring a small distance
Happening for a small amount of time
Unfriendly or rude

time

US / taɪm /

•

UK / taɪm /

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

all

US / ɔ:l /

•

UK / ɔl /

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

throw

US / θrəʊ /

•

UK / θroʊ /

noun
Arm movement to make a thing fly through the air
Loose cloth or blanket (usually over a chair)
Forcibly putting someone on the ground
verb
To use your arm to make something fly in the air
To move part of your body suddenly and forcefully
To confuse or upset someone
(E.g. judo) to forcibly put someone on the ground
To put something somewhere suddenly and roughly

worry

US / ˈwʌri /

•

UK / ˈwɜ:ri /

noun
Something that causes trouble or concern
verb
To cause concern or trouble over something

work

US / wɜ:k /

•

UK / wɚk /

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

option

US / 'ɒpʃn /

•

UK / ˈɑpʃən /

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

heavy

US / 'hevɪ /

•

UK / ˈhɛvi /

adjecitve
Greater in amount, degree, or severity than usual
Involving serious or strong emotions
Having a lot of weight

feature

US / 'fi:tʃə(r) /

•

UK / ˈfitʃɚ /

adjecitve
Main; important
noun
Special report in a magazine or paper
Distinctive or important point of something
verb
To highlight or give special importance to

building

US / ˈbɪldɪŋ /

•

UK / ˈbɪldɪŋ /

noun
A structure with a roof and walls, e.g. a house
verb
To establish e.g. a reputation, over time
To construct a house, office, factory

build

US / bɪld /

•

UK / bɪld /

noun
Your physical shape; physique
verb
To establish e.g. a reputation, over time
To construct a house, office, factory

sustainable

US / səˈsteɪnəbl /

•

UK / səˈsteɪnəbl /

adjecitve
Capable of continuing for a long time
Able to be maintained without running out of

travel

US / ˈtrævl /

•

UK / ˈtrævəl /

noun
Going to other places, esp. distant places
verb
To go to a place that is far away

show

US / ʃəʊ /

•

UK / ʃo /

noun
False display of love, emotion or action
An event for displaying or promoting goods
Play, opera or theater production
Presentation that is broadcast on TV or radio
verb
To be easily seen or displayed
To display your emotions or feelings
To let someone see something; display
To explain or teach how something is done
To lead someone somewhere; point them to something
To prove something to be true, correct
To reveal or allow something to be seen

simple

US / 'sɪmpl /

•

UK / ˈsɪmpəl /

adjecitve
Not hard to understand or do; not complex
Having only a few parts; not complex
Being ordinary or normal
Being plain; without a lot added for style

personally

US / ˈpɜ:sənəli /

•

UK / ˈpəsənəli /

adverb
By a specific person, and not by anyone else
Knowing someone as a friend, or closely

representation

US / ˌreprɪzenˈteɪʃn /

•

UK / ˌrɛprɪzɛnˈteʃən /

noun
Depicting objects, figures, or scenes as seen
Picture showing something in a particular way
Act or action of representing something

change

US / tʃeɪndʒ /

•

UK / tʃendʒ /

noun
Exchange of one set of clothes for another
Money in the form of coins instead of paper
Money returned after giving too much
Act of making or becoming something else
verb
To exchange one set of clothes for another
To exchange one kind of money for another
To replace something with another thing
To make or become something else
To go from one train, bus, etc. and go to another

loose

US / lu:s /

•

UK / lus /

adjecitve
(Idea, thought, or work) unclear or imprecise
Not tightly attached or held
Not being attached to or contained within anything
Not tightly controlled, organized, or governed
verb
To shoot or fire something from a gun

kyoto

US / kiˈəutəu /

•

UK / kiˈoto, ˈkjo- /

proper noun
An industrial city in central Japan, on the island of Honshu; population 1,389,595 (2007). Founded i

make

US / meɪk /

•

UK / mek /

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

order

US / 'ɔ:də(r) /

•

UK / ˈɔrdɚ /

noun
Religious or social group, as of nuns
Instructions to others to do what you want
State in which things are neat and organized
What you ask to buy, e.g. food in restaurant
Social or political control of an area
verb
To put things in a sequence, e.g. a, b, c
To give instructions to others to do what you want
To ask for something you want to buy, e.g. a meal

overhead

US / ˌəʊvəˈhed /

•

UK / ˌoʊvərˈhed /

adjecitve
Located above your head or in the sky
Above a person's head or in the sky
noun
Regular and necessary cost, such as rent and heat

run

US / rʌn /

•

UK / rʌn /

noun
Journey between two places made by ship or car
Series of similar things or successes and failures
Act of running; exercise of running
verb
To depart or travel according to a schedule
To cause an animal to move in a certain direction
(Of an engine) to be operating
To start or use a computer program
To flow in a certain direction, like a liquid
To manage or operate a business
To operate or drive something
(Of a road) to go from one place to another
To move your legs faster than walking

anyone

US / ˈeniwʌn /

•

UK / ˈɛniˌwʌn, -wən /

pronoun
Any person

cue

US / kju: /

•

UK / kju /

noun
Word or action in a play to tell an actor to speak
Signal telling when you have to do something
verb
To give a signal telling someone when to act/speak

find

US / faɪnd /

•

UK / faɪnd /

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

great

US / ɡreɪt /

•

UK / ɡret /

adjecitve
Very large in size
Very important
Very good; fantastic; wonderful
adverb
Very good; better than before
noun
Successful and well-admired person

mean

US / mi:n /

•

UK / min /

adjecitve
Being good at
Nasty; unkind
Not liking to spend money; cheap; stingy
noun
Average of a set of numbers
verb
To express a particular idea or thought
To intend to do something in particular
To have a particular meaning or value

mix

US / mɪks /

•

UK / mɪks /

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

silver

US / 'sɪlvə(r) /

•

UK / ˈsɪlvɚ /

adjecitve
Being the shiny gray color of mercury
noun
Person's name
Shiny gray color
Near white color metal with high value
Objects made from silver, such as dishes, forks
verb
To coat something with a layer of silver
To polish silver objects to make them shine

type

US / taɪp /

•

UK / taɪp /

noun
Printed letters or blocks used for printing them
Group of things or people sharing common features
verb
To identify something belonging to a group
To write by touching keys on a keyboard

total

US / ˈtəʊtl /

•

UK / ˈtoʊtl /

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

watch

US / wɒtʃ /

•

UK / wɑtʃ /

noun
Period of time someone is responsible for guarding
Device you wear on your wrist that shows the time
Official warning statement, e.g. of bad weather
verb
To keep in check, manage, or control something
To look at something for entertainment, e.g. TV
To guard a place or people; protect child, etc.
To look at carefully to work out what is happening
To protect and care for someone or something

terrible

US / ˈterəbl /

•

UK / ˈtɛrəbəl /

adjecitve
Very bad; horrible

bunch

US / bʌntʃ /

•

UK / bʌntʃ /

noun
A group of things of the same kind
verb
To group people or things closely together
(Cloth) to gather/be gathered together in folds

grab

US / ɡræb /

•

UK / ɡræb /

verb
To take and hold something quickly

hit

US / hɪt /

•

UK / hɪt /

noun
A planned killing, usually for money
Song, movie etc. that is successful
When someone strikes someone or something
Time when a player makes contact with the ball
Time when a website is accessed
verb
To have a negative impact on a person/place/thing
To press something, such as a button or switch
To suddenly realize the importance of something
To move your hand, a bat, etc. against with force
To fight, attack or damage something or someone
To arrive at a specific place, level, or goal
To make contact with the ball in a game or sport

nothing

US / 'nʌθɪŋ /

•

UK / ˈnʌθɪŋ /

noun
Item of little or no value, importance, interest
Number or value of zero
pronoun
Not anything, not a single thing

number

US / ˈnʌmbə(r) /

•

UK / ˈnʌmbɚ /

noun
Symbols such as 1, 2, 56, 793
Particular song or dance performed during a show
Total quantity or amount of things
verb
To put numbers on things
To assign a sequence within a group, series, set
To claim to be part of a larger group, series, set

shy

US / ʃaɪ /

•

UK / ʃaɪ /

adjecitve
Afraid of meeting people; lacking self-confidence
Being less than the full or expected amount
verb
To move away due to nervousness

tell

US / tel /

•

UK / tɛl /

verb
To (strongly) advise a person to do something
To be able to guess
To say or communicate information to someone
To inform, but without speaking; indicate
To have a negative effect on someone
To order someone to do something; command
To recognize something based on certain signs
To report something to an authority
To explain something or teach someone something

again

US / ə'ɡen /

•

UK / əˈɡɛn /

adverb
One more time, once more

about

US / ə'baʊt /

•

UK / əˈbaʊt /

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)

different

US / ˈdɪfrənt /

•

UK / ˈdɪfrənt /

adjecitve
Not of the same kind; unlike other things

bicep

US / baɪ'sep /

•

UK / baɪ'sep /

noun
Muscle of the front upper arm

even

US / 'i:vn /

•

UK / ˈivən /

adjecitve
Being equal in influence, power, possibility etc.
Being divided equally or fairly
(Of teams/contest) with similar chances of success
Smooth, level, or regular
Can be divided by 2; ending in 2, 4, 6, 8, or 0
At a regular, equally steady manner
Remaining steady and unchanging
adverb
(When this is surprising) as well; too
(Used to compare two things/stress the difference)
verb
To make something level; to flatten
To make something equal

fly

US / flaɪ /

•

UK / flai /

noun
Common flying insect, sometimes blue in color
Opening with fold of cloth hiding zipper on pants
verb
To move in the wind, e.g. a flag
To move at a high speed
To travel in a plane, helicopter, balloon etc.
To pilot people or items by plane
To travel through the air using wings

like

US / laɪk /

•

UK / laɪk /

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

US / 'pi:pl /

•

UK / ˈpipəl /

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

yes

US / jes /

•

UK / jɛs /

adverb
Way to say you agree or will do something

way

US / weɪ /

•

UK / we /

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

technique

US / tekˈni:k /

•

UK / tɛkˈnik /

noun
Way of doing by using special knowledge or skill

whilst

US / waɪlst /

•

UK / hwaɪlst,waɪlst /

conjunction
During the time that; at the same time

move

US / mu:v /

•

UK / muv /

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

else

US / els /

•

UK / ɛls /

adverb
Otherwise; if you fail to
(Of person place thing etc.) besides; in addition

figure

US / ˈfiɡə /

•

UK / ˈfɪɡjɚ /

noun
Your body shape
Numbers in a calculation
Doll-like thing meant to represent a person
Picture or diagram giving information in a text
Person who is very important or famous
Shape of a person seen indistinctly or in outline
Amount that is expressed in numbers
verb
To appear in a game, play or event
To calculate how much something will cost
To understand after thinking; work out

bounce

US / baʊns /

•

UK / baʊns /

noun
A person's energy or confidence
Quality causing a person's hair to appear healthy
verb
To move around energetically, playfully
To forcibly remove a person from a bar, nightclub
(Of check) to be rejected due to inadequate funds
To strike a surface and rapidly change direction
To move energetically in an up and down motion

ago

US / əˈgəʊ /

•

UK / əˈgoʊ /

adverb
At a specified length of time in the past

they

US / ðeɪ /

•

UK / ðe /

pronoun
Two or more people, animals, or things

very

US / 'verɪ /

•

UK / ˈvɛri /

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

shoulder

US / ˈʃəʊldə(r) /

•

UK / ˈʃoldɚ /

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

largely

US / ˈlɑ:dʒli /

•

UK / ˈlɑ:rdʒli /

adverb
In large part; mainly or chiefly

rapid

US / ˈræpɪd /

•

UK / ˈræpɪd /

adjecitve
Moving or happening very quickly
noun
Rough and fast-moving part of a river

pretty

US / 'prɪtɪ /

•

UK / ˈprɪti /

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

kilogram

US / ˈkɪləgræm /

•

UK / ˈkɪləɡræm /

noun
1000g

blah

US / blɑ: /

•

UK / blɑ /

adjecitve
Boring; uninteresting

thank

US / θæŋk /

•

UK / θæŋk /

verb
To tell someone you are grateful to them

whack

US / wæk /

•

UK / hwæk, wæk /

noun
A very heavy hit making a loud sound
verb
To hit someone or something with great force

prep

US / prep /

•

UK / prɛp /

adjecitve
Preparation for an action or event
noun
Shortened form of 'preparation school'

nice

US / naɪs /

•

UK / naɪs /

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

general

US / 'dʒenrəl /

•

UK / ˈdʒɛnərəl /

adjecitve
Widespread, normal or usual
noun
Top ranked officer in the army

look

US / lʊk /

•

UK / lʊk /

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

bit

US / bɪt /

•

UK / bɪt /

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

while

US / waɪl /

•

UK / hwaɪl, waɪl /

conjunction
In spite of the fact that; although
During the time that; at the same time
noun
Short amount of time

squat

US / skwɒt /

•

UK / skwɑ:t /

noun
Exercise consisting of sitting on your heels
verb
To illegally live on anothers property or land
To sit on your heels

once

US / wʌns /

•

UK / wʌns /

adverb
One time; one instance
At a time in the past
conjunction
When; as soon as

obviously

US / ˈɒbviəsli /

•

UK / ˈɑːbviəsli /

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

probably

US / ˈprɒbəbli /

•

UK / ˈprɑbəbli /

adverb
That is likely to happen or be true

four

US / fɔ:(r) /

•

UK / fɔr, for /

number
4

eat

US / i:t /

•

UK / it /

verb
To put food in your mouth

too

US / tu: /

•

UK / tu /

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

reason

US / 'ri:zn /

•

UK / ˈrizən /

noun
Ability to think about facts and form a judgment
Explanation for why something occurred or was done
verb
To think and make conclusions in a logical manner

side

US / saɪd /

•

UK / saɪd /

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

US / ˈpri:viəs /

•

UK / ˈpriviəs /

adjecitve
Existing or happening before the present time

past

US / pɑ:st /

•

UK / pæst /

adjecitve
No longer current or new
adverb
So as to go beyond, or further than something
noun
Time that existed before now, e.g. long ago
preposition
After a particular time
At a later point in distance; beyond

healthy

US / ˈhelθi /

•

UK / ˈhɛlθi /

adjecitve
In good condition physically, or financially; well

fairly

US / 'feəlɪ /

•

UK / ˈfɛrli /

adverb
Quite; pretty; between very and a little
In a manner that is right and acceptable

feel

US / fi:l /

•

UK / fil /

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

code

US / kəʊd /

•

UK / kod /

noun
A password made of a set of letters or numbers
Set of rules for behavior
A secret language using secret symbols
Written part of a computer program
verb
To express information in a series of numbers
To write a secret message using secret symbols
To write programs using computer languages

try

US / traɪ /

•

UK / traɪ /

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

stuck

US / stʌk /

•

UK / stʌk /

adjecitve
Not able to move
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

quick

US / kwɪk /

•

UK / kwɪk /

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

position

US / pəˈzɪʃn /

•

UK / pəˈzɪʃən /

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

new

US / nju: /

•

UK / nu, nju /

adjecitve
Not old, recently born, built or made
Being or doing something for the first time
Not felt, seen or known previously
Having been recently bought or obtained

lose

US / lu:z /

•

UK / luz /

verb
To be unable to keep in check or control something
To decrease in value or quantity (e.g. weight)
To stop having certain qualities or abilities
To stop having or being entitled to
To fail to win something that is being contested
To be unable to find something you once had
To be dependent on someone (used with 'not')

here

US / hɪə(r) /

•

UK / hɪr /

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

either

US / ˈaɪðə(r) /

•

UK / ˈiðɚ, ˈaɪðɚ /

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

discount

US / ˈdɪskaʊnt /

•

UK / ˈdɪsˌkaʊnt /

noun
A decrease in the price of something
verb
To consider to be not important or not true
To decrease the price of something
To refuse to accept an idea, suggestion as valid

clock

US / klɒk /

•

UK / klɑ:k /

noun
A device that shows the time
verb
To measure the time something takes

convenient

US / kənˈvi:niənt /

•

UK / kənˈvinjənt /

adjecitve
Allowing you to do something with less trouble

unpredictable

US / ˌʌnprɪˈdɪktəbl /

•

UK / ˌʌnprɪˈdɪktəbəl /

adjecitve
Difficult to guess about (the future)

straight

US / streɪt /

•

UK / stret /

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

separate

US / 'sepəreɪt /

•

UK / 'sepəreɪt /

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

lightheaded

US / ˈlaɪtˈhedɪd /

•

UK / ˌlaɪtˈhedɪd /

adjecitve
Feeling faint or a little drunk

ham

US / hæm /

•

UK / hæm /

noun
Smoked meat from leg of a pig, often eaten cold
verb
To act really badly (on stage)

third

US / θɜ:d /

•

UK / θɜ:rd /

adjecitve
3rd: Number after second

sure

US / ʃʊə(r) /

•

UK / ʃʊr /

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

point

US / pɔɪnt /

•

UK / pɔɪnt /

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

mission

US / 'mɪʃn /

•

UK / ˈmɪʃən /

noun
A task or role someone is given to do
Special assignment given to a person or group
Group tasked with a specific duty
A task given to someone to gain or achieve
Religious group wishing to convert others
Housing for a religious group working overseas
Religious or charitable task in a foreign country

lock

US / lɒk /

•

UK / lɑ:k /

noun
Small portion of your hair that hangs together
Place on a door, etc. that you close with a key
verb
To become fixed in place and hard to move
To use a key, code so others can't open something

day

US / deɪ /

•

UK / de /

noun
A period of 24 hours beginning at midnight
The period of time when it is light outside
Person's name

should

US / ʃʊd /

•

UK / ʃʊd /

other
Used to indicate what is proper or reasonable

gym

US / dʒɪm /

•

UK / dʒɪm /

noun
Physical education taught as a class in school
Building used for physical activities or sports

bumper

US / ˈbʌmpə(r) /

•

UK / ˈbʌmpɚ /

adjecitve
Large
noun
Front part of a car designed to prevent damage

balance

US / ˈbæləns /

•

UK / ˈbæləns /

noun
Instrument for weighing things
Being stable; having equal weight on both sides
Money remaining after paying costs
verb
To be steady by having equal weight on both sides
To make two or more things equal

beat

US / bi:t /

•

UK / bit /

noun
Regular movement or rhythm (e.g. heart or music)
verb
To move in regular motions in order to push blood
To strike or hit repeatedly and with great force
To mix ingredients together with a fork or machine
To play a drum
To win against another person or team; defeat

will

US / wɪl /

•

UK / wɪl /

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

superset

US / 'sju:pəset /

•

UK / 'su:pəset /

noun
Math a set that contains other sets

shoe

US / ʃu: /

•

UK / ʃu /

noun
Outer covering for the foot, often made of leather
Piece of metal nailed under a horse's foot
verb
To put a metal ring on a horse's foot

mode

US / məʊd /

•

UK / moʊd /

noun
Fashion and design
Status or way of functioning

many

US / 'menɪ /

•

UK / ˈmɛni /

determiner
Used to refer a large number of things

cook

US / kʊk /

•

UK / kʊk /

noun
A person who prepares food
Person's name
verb
To heat food until it is ready to eat

diet

US / 'daɪət /

•

UK / ˈdaɪɪt /

noun
Plan of eating to reduce weight or improve health
other
The usual food and drink consumed by an organism (person or animal)
verb
To eat special or less food, as to lose weight

already

US / ɔ:lˈredi /

•

UK / ɔlˈrɛdi /

adverb
Having happened or been done before this time

after

US / 'ɑ:ftə(r) /

•

UK / ˈæftɚ /

adverb
Later than another time, or behind something
conjunction
Following something before
preposition
When an event happened or time has passed

sudden

US / ˈsʌdn /

•

UK / ˈsʌdn /

adjecitve
Happening or done quickly or unexpectedly

use

US / ju:s /

•

UK / ju:s /

noun
Ability to employ something
Need to enable it to work
Permission to do something with something
Act of spending money
Operation of a machine for its function
verb
To have; to eat, drink, consume etc.
To need to operate or work
To operate a machine, e.g. a computer
To treat a person badly
To do something with, for a task or purpose

walk

US / wɔ:k /

•

UK / wɔk /

noun
Journey on foot done for pleasure or exercise
verb
To move with your legs at a slowish pace

novice

US / ˈnɒvɪs /

•

UK / ˈnɑvɪs /

noun
A person with little or no experience in something
Someone who is a new member of a group

corset

US / ˈkɔ:sɪt /

•

UK / ˈkɔ:rsɪt /

noun
Stiffened garment worn to make you look slimmer

exclusive

US / ɪk'sklu:sɪv /

•

UK / ɪkˈsklusɪv /

adjecitve
Being available only to people with a lot of money
Available to only a particular person, group

actually

US / ˈæktʃuəli /

•

UK / ˈæktʃuəli /

adverb
Used to add new (often different) information

those

US / ðəʊz /

•

UK / ðoz /

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

stuff

US / stʌf /

•

UK / stʌf /

noun
Generic description for things, materials, objects
verb
To push material inside something, with force

myself

US / maɪˈself /

•

UK / maɪˈsɛlf /

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

light

US / laɪt /

•

UK / laɪt /

adjecitve
Being bright making it easy to see; not dark
Being pale and lacking darkness of color
Not heavy; weighing only a little
adverb
Carrying few bags when traveling
noun
A source of energy that makes a room or area bright
Way in which something or someone is understood
verb
To cause something to burn; put a burning match to
To provide a way to see ahead

max

US / mæks /

•

UK / mæks /

noun
Person's name
Short for 'maximum'

deadlift

US / /

•

UK / /

noun

control

US / kən'trəʊl /

•

UK / kənˈtrol /

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

warm

US / wɔ:m /

•

UK / wɔrm /

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

smart

US / smɑ:t /

•

UK / smɑ:rt /

adjecitve
Fashionable; well-dressed; well-groomed
Looking clean, neat and stylish
(Of phones, weapons) with clever features
Associated with rich, popular and stylish people
Clever; with intelligence
adverb
Energetic or quick in motion or movement
In a clever way; with intelligence
noun
Feeling of being hurt and upset
Sharp, burning pain
verb
To feel hurt or upset
To hurt with an unexpected sharp or burning pain

sound

US / saʊnd /

•

UK / saʊnd /

adjecitve
Sensible, dependable and reliable
Unbroken or undisturbed, as of sleep
Firm or solid in structure
Sane; not mentally ill
Clearly reasoned; involving sense, good judgment
noun
Unique quality that characterizes a style of music
Waves traveling in air or water that can be heard
verb
To seem or appear to be, from what was said
To say in a clear deliberate manner
To make a noise, e.g. to ring a bell

per

US / pə(r) /

•

UK / pɚ /

preposition
In the manner directed or suggested
For each; during each

job

US / dʒɒb /

•

UK / dʒɑ:b /

noun
Something that must be done
Regular work at which you earn money

cool

US / ku:l /

•

UK / kul /

adjecitve
Steady and calm when facing difficulties
Almost cold; not warm or hot
Smart or stylish in a way (young) people admire
Unfriendly in an indirect way; distant
verb
To make something decrease in temperature
(Of an emotion, etc.) to become less strongly felt

belly

US / 'belɪ /

•

UK / ˈbɛli /

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

begin

US / bɪ'ɡɪn /

•

UK / ˈbeɡɪn /

verb
To do the first part of an action; to start

definitely

US / ˈdefɪnətli /

•

UK / ˈdefɪnətli /

adverb
Without question; beyond doubt

yourself

US / jɔ:ˈself /

•

UK / jʊrˈsɛlf, jɔr-, jor-, jə- /

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

test

US / test /

•

UK / test /

noun
A medical examination
Action to establish the truth or nature of
Examination; questions to measure knowledge
verb
To be given a medical examination
To try to establish the truth or nature of
To ask a series of questions to measure knowledge

start

US / stɑ:t /

•

UK / stɑrt /

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

well

US / wel /

•

UK / wɛl /

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

set

US / set /

•

UK / sɛt /

adjecitve
Prepared for something; ready
noun
Complete group of something
Place where a television show or movie is filmed
Group of games in a tennis match
Device that receives radio or television signals
verb
To make a clock state or ring at a particular time
To decide upon or choose something
To make something ready for use (e.g. table)
To decide on a price for something
To become hard (of glue, concrete etc.)
To be located in a specific place or time
To put (e.g. a vase) down carefully in a place
To put someone in a certain condition or state
(Of the sun) to go lower than the horizon

pause

US / pɔ:z /

•

UK / pɔz /

noun
A temporary break before continuing
Function on a device to stop and restart it
Sign to hold a musical note a bit longer
verb
To stop doing for a while before continuing

lower

US / 'ləʊə(r) /

•

UK / ˈlaʊɚ, laʊr /

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

lockdown

US / ˈlɒkdaʊn /

•

UK / ˈlɑ:kdaʊn /

noun
Confining prisoners to their cells after a riot

everybody

US / ˈevribɒdi /

•

UK / ˈɛvriˌbɑdi, -ˌbʌdi /

pronoun
Every person; everyone

talk

US / tɔ:k /

•

UK / tɔk /

noun
Style of speaking
Discussion between two countries
Giving information in front of people; lecture
Saying things or ideas to someone with words
verb
To make a formal speech about something
To say things or ideas to someone with words

load

US / ləʊd /

•

UK / lod /

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

US / dʒʌst /

•

UK / dʒʌst /

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)

card

US / kɑ:d /

•

UK / kɑ:rd /

noun
One of 54 pieces of paper used in a game of cards
Small piece of paper or plastic used as ID
verb
(Golf) to record how many hits you took

ambitious

US / æmˈbɪʃəs /

•

UK / æmˈbɪʃəs /

adjecitve
Having the desire to be successful in life, work

under

US / ˈʌndə(r) /

•

UK / ˈʌndɚ /

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

much

US / mʌtʃ /

•

UK / mʌtʃ /

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

individual

US / ˌɪndɪˈvɪdʒuəl /

•

UK / ˌɪndəˈvɪdʒuəl /

adjecitve
Made for use by one single person
Having a distinct manner different from others
noun
Single person, looked at separately from others

fact

US / fækt /

•

UK / fækt /

noun
Something that is known or proved to be true

few

US / fju: /

•

UK / fju /

pronoun
Not many, a small number

cheeky

US / ˈtʃiːki /

•

UK / ˈtʃiːki /

adjecitve
Daring to be slightly rude, but in a funny way

through

US / θru: /

•

UK / θru /

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

why

US / waɪ /

•

UK / hwaɪ, waɪ /

adverb
Question word to ask for a reason
exclamation
(Used to express surprise or approval)

happy

US / ˈhæpi /

•

UK / ˈhæpi /

adjecitve
Feeling pleasure or joy; glad

customize

US / 'kʌstəmaɪz /

•

UK / ˈkʌstəˌmaɪz /

verb
To make, change according to the user's needs

than

US / ðən /

•

UK / ðən /

conjunction
Used to compare two things that are not equal

physique

US / fɪˈzi:k /

•

UK / fɪˈzik /

noun
The shape and size of a human body

strength

US / streŋθ /

•

UK / strɛŋkθ, strɛŋθ, strɛnθ /

noun
Condition of being strong

one

US / wʌn /

•

UK / wʌn /

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

pull

US / pʊl /

•

UK / pʊl /

noun
Act of breathing in smoke, as from a pipe
Force something has that draws other things to it
Using your hands to move something to you
verb
To breathe in smoke, as from a pipe
To hold something and move it toward you
To remove something by force

perfect

US / 'pɜ:fɪkt /

•

UK / ˈpɚfɪkt /

adjecitve
So good it cannot be improved
verb
To do something so well, it cannot be done better

other

US / 'ʌðə(r) /

•

UK / ˈʌðər /

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

into

US / 'ɪntə /

•

UK / ˈɪntu /

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

you

US / jʊ /

•

UK / ju /

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

uphill

US / ˌʌpˈhɪl /

•

UK / ˈʌpˌhɪl /

adjecitve
From lower ground to higher ground

how

US / haʊ /

•

UK / haʊ /

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

US / kaɪnd /

•

UK / kaɪnd /

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

five

US / faɪv /

•

UK / faɪv /

number
5

fine

US / faɪn /

•

UK / faɪn /

adjecitve
Good, acceptable or satisfactory
Of high quality; made with great skill
In a careful or exact manner; into small pieces
Being of high quality
Good; okay; no problem
(Of weather) good; not raining
noun
Money you have to pay because you broke a rule
verb
To pay money because you broke a law

also

US / 'ɔ:lsəʊ /

•

UK / ˈɔlso /

adverb
In addition; too; in a similar way

predict

US / prɪ'dɪkt /

•

UK / prɪˈdɪkt /

verb
To guess or estimate what will or might happen

purely

US / ˈpjʊəli /

•

UK / ˈpjʊrli /

adverb
For no other reason; only and completely

follow

US / ˈfɔləu /

•

UK / ˈfɑlo /

verb
To come after someone; be guided by someone
To support someone, e.g. singer or comedian
To be the logical result of something
To happen after something else happens
To believe a set of values or a moral teacher
To understand something happening or being said

goal

US / ɡəʊl /

•

UK / ɡol /

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

core

US / kɔ:(r) /

•

UK / kɔr, kor /

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

click

US / klɪk /

•

UK / klɪk /

noun
The sound a computer mouse makes when you press it
A short, slight, and sharp sound
verb
To work well with someone or something
To press a computer mouse
To make a short, slight, and sharp sound

workout

US / ˈwɜ:kaʊt /

•

UK / ˈwə:kˌaʊt /

noun
Energetic exercise

strip

US / strɪp /

•

UK / strɪp /

noun
Long narrow piece, such as ribbon or land
verb
To remove your clothes (often sexily for someone)
To remove something, e.g. paint from a wall
To take property, dignity away from (someone)

man

US / mæn /

•

UK / mæn /

noun
Humans in general, including male and female
An adult male human being
Male who acts in a masculine way; not like a woman
verb
To control or operate (a machine); be in charge of
To operate a machine (a boat, etc.)

live

US / lɪv /

•

UK / liv /

adjecitve
Being broadcast as events happen, not recorded
Carrying electric current; able to give a shock
Glowing because burning; hot
Not yet killed (for food)
adverb
(Music, drama) as it is performed
verb
To be alive
To experience a particular type of life
To make your home in a house or town

half

US / hɑ:f /

•

UK / hæf, hɑf /

adjecitve
Not complete
adverb
Partly; somewhat
noun
One of two equal periods of game time in a sport
The part you get when one is divided into two;

brace

US / breɪs /

•

UK / bres /

noun
Structure that strengthens a joint
verb
To prepare yourself for a struggle/difficult time

effective

US / ɪˈfektɪv /

•

UK / ɪˈfɛktɪv /

adjecitve
Working efficiently to produce a desired result

deep

US / di:p /

•

UK / dip /

adjecitve
Complex and important
Extreme or intense
Going far down from the surface
Low in pitch, as a sound
adverb
At a certain distance beneath the surface

three

US / θri: /

•

UK / θri /

number
Number 3

term

US / tɜ:m /

•

UK / tɚm /

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

confident

US / ˈkɒnfɪdənt /

•

UK / ˈkɑnfɪdənt /

adjecitve
Feeling that you can do well at something

able

US / 'eɪbl /

•

UK / ˈebəl /

adjecitve
Skilled; good at something
Having the ability to do something

bad

US / bæd /

•

UK / bæd /

adjecitve
Not good; wrong
Lacking in good morals; evil
No longer fresh; spoiled

adjust

US / əˈdʒʌst /

•

UK / əˈdʒʌst /

verb
To change; to attain a desired state or function
To change so as to fit in with new conditions

seat

US / si:t /

•

UK / sit /

noun
Place where a government or organization is based
A chair or place to sit
Official position in an organization
Part of a chair on which a person sits
verb
To have seats available for a number of people
To give someone a place to sit down

train

US / treɪn /

•

UK / tren /

noun
Line of people, animals moving the same direction
Vehicle that carries people and runs on rails
Long rear section of a (e.g. wedding) dress
Series of events happening one after another
verb
To teach a pet a behavior or a trick
To educate someone in something, e.g. medicine
To cause a plant to grow a certain way by cutting
To point a certain way or toward something
To practice to get better at a thing, e.g. sports

two

US / tu: /

•

UK / tu /

number
2

session

US / ˈseʃn /

•

UK / ˈsɛʃən /

noun
Period of time used for a specific activity
Series of meetings for e.g. a court, legislature

only

US / ˈəunli /

•

UK / ˈonli /

adverb
Just one; just that amount or thing; not more than
Not very important or serious
Just that type of thing, person
Short time ago; not before a certain time
conjunction
Except; but

put

US / pʊt /

•

UK / pʊt /

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

perhaps

US / pəˈhæps /

•

UK / pɚˈhæps /

adverb
Possibly, but not certainly; maybe

milk

US / mɪlk /

•

UK / mɪlk /

noun
White liquid produced by females to feed babies
verb
To take white liquid from cows etc. to drink
To take as much from a person/situation as you can

friendly

US / ˈfrendli /

•

UK / ˈfrɛndli /

adjecitve
Acting like a friend; kind and helpful
noun
Game played not in a competition

height

US / haɪt /

•

UK / haɪt /

noun
Distance of something from the bottom to the top

think

US / θɪŋk /

•

UK / θɪŋk /

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

suit

US / su:t /

•

UK / sut /

noun
Set of clothes including jacket and pants or skirt
Law case involving a claim of some kind
Set of playing cards such as hearts or diamonds
verb
To be appropriate for a given situation
(Of clothes) to look good on someone

help

US / help /

•

UK / hɛlp /

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

floor

US / flɔ:(r) /

•

UK / flɔr, flor /

noun
Large area used for a particular purpose
Part of a room on which you stand
Particular level in a building; storey
verb
To hit or push someone to the ground
To surprise or confuse someone who can't respond

effortless

US / ˈefətləs /

•

UK / ˈefərtləs /

adjecitve
Requiring little or no work; easy

channel

US / 'tʃænl /

•

UK / ˈtʃænəl /

noun
Long hole dug in the ground, e.g. to move water
TV or radio station or its programs
Method or way of sending or receiving information
Narrow passage through which water travels
Method or route used for sending or getting things
verb
To dig a long hole for carrying water
To send (e.g. money) to a certain place or person
To direct water or liquid through a passage
To direct energy or feelings into something

calorie

US / 'kælərɪ /

•

UK / ˈkæləri /

noun
Unit for measuring the amount of energy in food

come

US / kʌm /

•

UK / kʌm /

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

any

US / 'enɪ /

•

UK / ˈɛni /

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

aim

US / eɪm /

•

UK / em /

noun
Act of pointing something at a target
Purpose or goal
verb
To point something at a target
To intend to get a thing or for a thing to happen

sometimes

US / ˈsʌmtaɪmz /

•

UK / ˈsʌmˌtaɪmz /

adverb
Only at certain times; occasionally

stabilize

US / 'steɪbəlaɪz /

•

UK / ˈstebəˌlaɪz /

verb
To make stable/consistent, with no major changes

visual

US / 'vɪʒʊəl /

•

UK / ˈvɪʒuəl /

adjecitve
Of or relating to vision
noun
Pictures/images used to help audience understand

real

US / rɪəl /

•

UK / ˈriəl, ril /

adjecitve
Actually existing or happening, not imagined
Being important or special

psycho

US / 'saɪkəʊ /

•

UK / ˈsaɪko /

noun
Person affected by psychosis; unbalanced person

bread

US / bred /

•

UK / brɛd /

noun
Money or earnings
Baked food made from flour, used in sandwiches

fitness

US / ˈfɪtnəs /

•

UK / ˈfɪtnɪs /

noun
Good physical condition; being in shape

guide

US / ɡaɪd /

•

UK / ɡaɪd /

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

another

US / əˈnʌðə(r) /

•

UK / əˈnʌðɚ /

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

throughout

US / θru:ˈaʊt /

•

UK / θruˈaʊt /

adverb
From the beginning of something until the end
preposition
Over/across an entire place/thing; in every part

recipe

US / 'resəpɪ /

•

UK / ˈrɛsəˌpi /

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

rest

US / rest /

•

UK / rɛst /

noun
Time when one relaxes, sleeps, or is inactive
State in which there is a lack of motion
Part of something remaining after some was used
verb
To stop working or avoid activity to recover
(Of dead person) to lie in a grave
To lean, support or place something against
To not be tired because you had enough sleep

most

US / məʊst /

•

UK / most /

adverb
Very; extremely
Greatest possible degree
pronoun
Nearly all of something

ingredient

US / ɪnˈgri:diənt /

•

UK / ɪnˈɡridiənt /

noun
Food item used when making a meal or drink
Quality necessary to be something to work well

midweek

US / ˌmɪdˈwiːk /

•

UK / ˌmɪdˈwiːk /

adverb
In the middle of the week

drink

US / drɪŋk /

•

UK / drɪŋk /

noun
A liquid that you put in your mouth
verb
To put water in your body through your mouth

flat

US / flæt /

•

UK / flæt /

adjecitve
Level; even; without curves or bumps
Lifeless; lacking energy or vitality
adverb
In a certain, direct or absolute manner
Against a surface without lifting or curving away
noun
Apartment; set of rooms for living in
The smooth or level part of something
Musical tone lower than another by a small degree
verb
To share an apartment with someone

button

US / 'bʌtn /

•

UK / ˈbʌtn /

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

bar

US / bɑ:(r) /

•

UK / bɑ:r /

noun
Piece of (soap, chocolate etc.)
Professional organization of lawyers and judges
String of musical notes
Place to meet friends and buy alcoholic drinks
Long solid round piece of metal shaped like a pipe
verb
To prevent entry, exit or an action

until

US / ənˈtɪl /

•

UK / ʌnˈtɪl /

conjunction
Up to; to a time when something happens
preposition
Before (a specific time)

lot

US / lɒt /

•

UK / lɑt /

noun
What happens to a person in life from chance; fate
A group of people seen together
Item for sale at an auction
Small area of land used for a purpose e.g. parking

hope

US / həʊp /

•

UK / hop /

noun
When you wish something will happen; what you wish
verb
To expect and want something to happen

ignore

US / ɪɡ'nɔ:(r) /

•

UK / ɪɡˈnɔr, -ˈnor /

verb
To not listen to, look at, or pay attention to

breath

US / breθ /

•

UK / brɛθ /

noun
Air you take in and out of your body

guy

US / ɡaɪ /

•

UK / ɡaɪ /

noun
Man; boy; any person

exhausted

US / ɪgˈzɔ:stɪd /

•

UK / ɪɡˈzɔstɪd /

adjecitve
Very very tired out
verb
To emit gas from the back of a car
To make a person feel very tired or without energy
To entirely use up a resource, possibilities etc.

base

US / beɪs /

•

UK / bes /

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

US / bæk /

•

UK / bæk /

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

and

US / ənd /

•

UK / ənd, ən,ænd /

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

press

US / pres /

•

UK / prɛs /

noun
Machine using pressure to shape, flatten, squeeze
General term for TV, radio, newspapers
A machine that prints books and newspapers
verb
To make clothes smooth using a heated iron; iron
To repeatedly ask someone to do something
To print something such as a book or newspaper
To push something against something else
To squeeze the liquid out of grapes, etc.

out

US / aʊt /

•

UK / aʊt /

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

grip

US / ɡrɪp /

•

UK / ɡrɪp /

noun
Strong understanding of an idea
Control over something or someone
Part of an object to help you hold onto it
Act of holding something firmly
other
Control over something or someone
verb
To hold someone's interest
To hold something in your hand very firmly

from

US / frəm /

•

UK / frʌm, frɑm,frəm /

preposition
Starting at a particular place, time or level

where

US / hwɛə /

•

UK / hwɛr, wɛr /

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

tight

US / taɪt /

•

UK / taɪt /

adjecitve
Showing anxiety or anger; tense
Positioned physically close together
Managed or controlled in a strict and careful way
(Of road, bend) curving sharply
Drunk
Being equally matched in ability or score
Lacking extra space
Having limited time available
Being very limited in supply
Not generous; mean with money; stingy
(Rope or tie) pulled strongly
Being in a good solid relationship
adverb
Firmly; so it can't move

leave

US / li:v /

•

UK / liv /

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

far

US / fɑ:(r) /

•

UK / fɑr /

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

supermarket

US / ˈsju:pəˌmɑ:kit /

•

UK / ˈsupɚˌmɑrkɪt /

noun
Self-service store selling groceries etc.

maintain

US / meɪn'teɪn /

•

UK / menˈten /

verb
To keep saying something a certain way
To keep (machine) working by checking, repairing
To keep, exist or continue without changing

mess

US / mes /

•

UK / mɛs /

noun
Something that is untidy, dirty or unclean
verb
To make something untidy or dirty

keep

US / ki:p /

•

UK / kip /

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

couple

US / 'kʌpl /

•

UK / ˈkʌpəl /

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

cable

US / ˈkeɪbl /

•

UK / ˈkebəl /

noun
Wire carrying electricity, TV signals, internet
verb
To transmit a message over a wire

take

US / teɪk /

•

UK / tek /

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

link

US / lɪŋk /

•

UK / lɪŋk /

noun
Any one of the rings that are part of a chain
Connection between two or more things or people
Webpage item you click to go to another webpage
verb
To join or connect together

bring

US / brɪŋ /

•

UK / brɪŋ /

verb
To take or go with someone to a place

fat

US / fæt /

•

UK / fæt /

adjecitve
Having too much weight for the body size
Bringing or having a large amount of money
noun
Amount beyond what is usual or necessary
Oily part of meat

close

US / kləʊz /

•

UK / kloʊz /

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

add

US / æd /

•

UK / æd /

verb
To include as well
To put two things or numbers together, e.g. 2+2

who

US / hu: /

•

UK / hu /

pronoun
Which person
Used to introduce information about people

super

US / ˈsu:pə(r) /

•

UK / ˈsupɚ /

adjecitve
Of the highest quality; great; marvelous

transformation

US / ˌtrænsfəˈmeɪʃn /

•

UK / ˌtrænsfərˈmeɪʃn /

noun
A complete change in shape or form of something

notification

US / ˌnəʊtɪfɪˈkeɪʃn /

•

UK / ˌnoʊtɪfɪˈkeɪʃn /

noun
Act of giving formal or official information

produce

US / prə'dju:s /

•

UK / prəˈdus, -ˈdjus, pro- /

noun
Fresh foods such as fruits and vegetables
verb
To grow something naturally
To make something appear
To manufacture something using machines
To control the making a movie or television show

journey

US / 'dʒɜ:nɪ /

•

UK / ˈdʒɚni /

noun
Act of traveling from one place to another; trip
verb
To travel through a place

heel

US / hi:l /

•

UK / hil /

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

drop

US / drɒp /

•

UK / drɑp /

noun
Distance between a higher and a lower level
Act of letting something fall (from your hand)
A decrease in quantity or quality; reduction
Tiny amount of liquid, with rounded bottom
verb
To drive someone to a place and then drive away
To let something fall from your hand
To fall or lie down quickly, as when shot
To decide to stop something e.g. a course)
To (cause to) reduce in quantity or quality

everyone

US / ˈevriwʌn /

•

UK / ˈɛvriˌwʌn /

pronoun
Every person; everybody

chance

US / tʃɑ:ns /

•

UK / tʃæns /

adjecitve
Happening by luck; not planned
Taking a risk to try something
noun
The way something happens without planning
An opportunity; favorable circumstances, situation
The possibility that something will happen
verb
To occur just through luck; happen
To take a risk to try something

belt

US / belt /

•

UK / bɛlt /

noun
Band of material worn around a person's waist
Area with a lot of a particular feature e.g. corn
verb
To leave somewhere quickly (UK use)
To put a belt around something or someone

comfortable

US / ˈkʌmftəbl /

•

UK / ˈkʌmfətəbəl, ˈkʌmftəbəl /

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

program

US / 'prəʊɡræm /

•

UK / ˈproˌɡræm, -ɡrəm /

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

ready

US / 'redɪ /

•

UK / ˈrɛdi /

adjecitve
Being likely or about to do something
Being willing to do a task
verb
To prepare something for use or action

this

US / ðɪs /

•

UK / ðɪs /

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

big

US / bɪɡ /

•

UK / bɪɡ /

adjecitve
Popular
Serious
Large

cheese

US / tʃi:z /

•

UK / tʃiz /

noun
Yellowish solid food made from aged milk

fit

US / fɪt /

•

UK / fɪt /

adjecitve
Good looking; physically attractive
Proper or acceptable; morally or socially correct
noun
Sudden loss of body control; attack (of crying)
verb
To install a machine, equipment etc.
To adjust or change to the right size or shape
To be the right size and shape that you want

easily

US / ˈi:zəli /

•

UK / ˈizəli /

adverb
Clearly; without doubt; certainly
Without difficulty

little

US / 'lɪtl /

•

UK / ˈlɪtl /

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

US / maɪt /

•

UK / maɪt /

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

let

US / let /

•

UK / lɛt /

verb
To allow someone to do something
Introducing a suggestion to do something together
To rent a house, etc. to others

opt

US / ɒpt /

•

UK / ɑ:pt /

verb
To choose one thing rather than other choices

wow

US / waʊ /

•

UK / waʊ /

exclamation
Sound people make when they make are impressed
verb
(Informal) to greatly impress someone

the

US / ðə /

•

UK / ðə /

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

body

US / ˈbɒd.i /

•

UK / ˈbɑdi /

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

crack

US / kræk /

•

UK / kræk /

noun
Attempt to achieve a goal or objective
Unexpected and hard hit to the body
Joke or impolite comment about something
Sound that is short, unexpected and loud
Small gap between two things or parts of things
verb
To attempt to achieve a goal or objective
To hit someone or something hard and unexpectedly
To tell (a joke)
To solve a challenging problem or mystery
To make a sound that is short, unexpected and loud
To lose control, e.g. under pressure; break down
To break so lines appear, but it is not in pieces

sit

US / sɪt /

•

UK / sɪt /

verb
To take an exam
To be in a resting position on a chair
To provide seating for people
To remain in a still position while being painted

what

US / wɒt /

•

UK / hwɑt, hwʌt, wɔt, wʌt,hwət, wət /

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

week

US / wi:k /

•

UK / wik /

noun
Period of seven days from Sunday to Saturday

that

US / ðæt /

•

UK / ðæt, ðət /

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’

mainly

US / ˈmeɪnli /

•

UK / ˈmenli /

adverb
Mostly; usually; being the largest part

seconds

US / 'sekəndz /

•

UK / 'sekəndz /

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

tricep

US / /

•

UK / /

noun
A triceps muscle, esp. the one at the back of the upper arm

jump

US / dʒʌmp /

•

UK / dʒʌmp /

noun
Large sudden increase
An act of springing into the air
Bar or other thing that is jumped over
A sudden movement due to surprise
verb
To attack someone suddenly
To push your body into the air with your legs
To suddenly decide to do something
To make a sudden movement due to surprise

select

US / sɪ'lekt /

•

UK / sɪˈlɛkt /

verb
To choose a suitable thing from a group

resistance

US / rɪ'zɪstəns /

•

UK / rɪˈzɪstəns /

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

right

US / raɪt /

•

UK / raɪt /

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

anymore

US / 'enɪmɔ: /

•

UK / ˌɛniˈmɔr, -ˈmor /

adverb
No longer; no more

comment

US / 'kɒment /

•

UK / ˈkɑmɛnt /

noun
Something you say, giving an opinion; remark
verb
To say something that gives your opinion

family

US / 'fæməlɪ /

•

UK / ˈfæmli /

noun
Close group of people or organizations
A group of people who are related through blood
Group of related plants or animals

down

US / daʊn /

•

UK / daʊn /

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

during

US / ˈdjʊərɪŋ /

•

UK / ˈdʊrɪŋ, ˈdjʊr- /

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

practice

US / 'præktɪs /

•

UK / ˈpræktɪs /

noun
The office and place for legal or medical work
Doing something many times to become better at it
verb
To work as a doctor or lawyer
To live according to the teachings of a religion
To do something many times to improve a skill

suppose

US / sə'pəʊz /

•

UK / səˈpoʊz /

conjunction
What if
verb
To imagine or guess what might happen

step

US / step /

•

UK / stɛp /

noun
Movement done as part of a particular dance
Distance covered by one movement of a leg; stride
One part or stage in a process
Sound made by the feet while walking; footstep
Flat horizontal piece that forms stairs
verb
To raise and moving the foot to put it down

then

US / ðen /

•

UK / ðɛn /

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

demo

US / 'deməʊ /

•

UK / 'demoʊ /

noun
Showing how something works (e.g. a new product)

first

US / fɜ:st /

•

UK / fɚst /

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

US / ɡet /

•

UK / ɡɛt /

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

hard

US / hɑ:d /

•

UK / hɑː(r)d /

adjecitve
Difficult to do; difficult to understand
(Of facts) not able to be misunderstood; clear
(Of alcohol) strong
Involving or requiring lots of work, effort, care
Being full of pain, trouble, and problems
Strong
(Of edge) clear; sharp
Difficult to bend, break or cut; solid
adverb
With lots of force, power, or impact

kilo

US / 'ki:ləʊ /

•

UK / ˈkilo /

noun
1000g

serious

US / ˈsɪəriəs /

•

UK / ˈsɪriəs /

adjecitve
Giving something great energy or sincerity
Needing thought or concentration; important; grave
Being sincere about something; not joking

delivery

US / dɪˈlɪvəri /

•

UK / dɪˈlɪvəri, -ˈlɪvri /

noun
Way someone acts when speaking publicly
Act of taking something to a person or place

chest

US / tʃest /

•

UK / tʃɛst /

noun
Strong, lidded container for storing things
Front of the body between neck and stomach

fight

US / faɪt /

•

UK / faɪt /

noun
An argument or quarrel
Act of trying to hurt someone by hitting them
A struggle to do a difficult task
verb
To argue or quarrel with someone about something
To try to hurt someone by hitting them
To struggle to do a difficult task

bottom

US / 'bɒtəm /

•

UK / ˈbɑtəm /

adjecitve
Concerning the part under something, e.g. a vase
noun
The part of your body you sit on
Lowest position, often in a company or contest
Lowest part of something; part on which it rests
Lowest level, part or point of an object
The part under something, e.g. a vase
verb
To hit the lowest part of something

happen

US / 'hæpən /

•

UK / ˈhæpən /

verb
To take place or occur

portion

US / 'pɔ:ʃn /

•

UK / ˈpɔrʃən, ˈpor- /

noun
Serving of food that is intended for one person
Part of something shared that belongs to a whole
verb
To separate something to divide among people

track

US / træk /

•

UK / træk /

noun
A circular course for running
Course or way someone takes, e.g. in education
Path in a field or a forest made by walkers
Often circular course laid out for car racing
One of multiple musical recordings on an album
Band surrounding the wheels of a tank
Metal lines that trains ride on
verb
To use marks to follow a wild animal
To move a certain way/follow a particular course
To record and examine the progress of something

yeah

US / jeə /

•

UK / ˈjɛə, ˈjæə, jɛ- /

exclamation
Another way of saying 'yes'

unlucky

US / ʌn'lʌkɪ /

•

UK / ʌnˈlʌki /

adjecitve
Unfortunate; having bad things happen by chance

box

US / bɒks /

•

UK / bɑ:ks /

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
To fight with gloved hands as a sport

really

US / ˈri:əli /

•

UK / ˈriəˌli, ˈrili /

adverb
Used to stress something that is said; definitely
In a true or accurate manner
Very

would

US / wʊd /

•

UK / wʊd /

other
Used to indicate something imagined
Used to ask or request something politely
Verb used to indicate possibility, request etc.
Used to indicate a preference
Used to indicate a reaction
Indicates something that occurred repeatedly
Used to indicate willingness or ability to do

elevate

US / ˈelɪveɪt /

•

UK / ˈɛləˌvet /

verb
To make something higher
To raise something in status, importance, feeling

packet

US / ˈpækɪt /

•

UK / ˈpækɪt /

noun
Small, thin container that holds something
Computer data controlling the flow of data
Group of papers with relevant information

safety

US / ˈseɪfti /

•

UK / ˈsefti /

noun
Device on a gun to prevent accidental shooting
State of being free from harm or danger

rat

US / ræt /

•

UK / ræt /

noun
Long-tailed rodent similar to/bigger than a mouse
Person who is not loyal and reveals secrets

usually

US / ˈju:ʒuəli /

•

UK / ˈjuːʒuəli /

adverb
Normally; regularly

want

US / wɔnt /

•

UK / wɑnt, wɔnt /

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

video

US / 'vɪdɪəʊ /

•

UK / ˈvɪdiˌo /

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

vip

US / /

•

UK / /

abbreviation
VIP is an acronym

weigh

US / weɪ /

•

UK / weɪ /

verb
To balance things against each other
To consider something carefully to form an opinion
To determine the weight of, using scales

weight

US / weɪt /

•

UK / wet /

noun
How heavy something is
Metal object to measure how heavy something is
Importance, power, and influence person, thing has
A source of worry, sadness, or emotional stress

yet

US / jet /

•

UK / jɛt /

adverb
At a later time (used after ‘not’)
(Used to emphasize that thing is, will be greater)
Eventually; at a future time
Until now; up to the present
conjunction
Adding to what has been said, often as a contrast

carry

US / ˈkæri /

•

UK / ˈkæri /

verb
To have a child, be pregnant
To have a disease you might give to others
(Of stores) to sell a particular product
To hold something and move it to another place
To travel a long distance (sound)
To support the weight or burden of something

become

US / bɪ'kʌm /

•

UK / bɪˈkʌm /

verb
To begin to be; grow to be; develop into
To be suitable for a particular job or role

feeling

US / ˈfi:lɪŋ /

•

UK / ˈfilɪŋ /

noun
Sensation or emotion you experience
verb
To be aware of or experience an emotion, sensation
To sense through direct contact; touch

helpful

US / ˈhelpfl /

•

UK / ˈhɛlpfəl /

adjecitve
Doing things that help someone

save

US / seɪv /

•

UK / sev /

noun
Preventing a player in a game from scoring a goal
preposition
Except; not including
verb
To make your computer keep a file
To keep for future use
To make something unnecessary; prevent
To keep money so that you will have it later
To keep something for future use, such as money
To keep or rescue someone or something from harm
To prevent a player in a game from scoring a goal
To avoid the unnecessary waste of energy, etc.

US / səb'skraɪb /

•

UK / səbˈskraɪb /

verb
To regularly pay to receive a service

against

US / əˈgenst /

•

UK / əˈɡenst /

preposition
In physical contact with, as for support; next to
In opposition to; disagreeing with

deal

US / di:l /

•

UK / dil /

verb
To cope with something - usually troubles
To give (something bad e.g. news) to
To buy and sell illegal drugs
To give out (cards, etc.) to; distribute
To do business with someone or to sell products

now

US / naʊ /

•

UK / naʊ /

adverb
At the present time or moment
Right away or in the next possible moment
Used to refer to something that just happened
Time between the present and a moment in the past
conjunction
Resulting from or because of something

bro

US / brəʊ /

•

UK / broʊ /

noun
Shortened form of 'brother'

emphasis

US / ˈemfəsɪs /

•

UK / ˈɛmfəsɪs /

noun
Special attention, importance, or force
Stress placed on part of a word or phrase

satiate

US / ˈseɪʃieɪt /

•

UK / ˈseʃiˌet /

verb
To fill to satisfaction; To provide with enough

routine

US / ru:ˈti:n /

•

UK / ruˈtin /

adjecitve
Happening or done regularly or habitually
Always the same; boring through lack of variety
noun
Regular or habitual way of behaving or doing
Series of actions that make up a performance

randomly

US / 'rændəmlɪ /

•

UK / 'rændəmlɪ /

adverb
With no pattern or clear purpose; by chance

recent

US / 'ri:snt /

•

UK / ˈrisənt /

adjecitve
Happening or beginning not long ago

veggie

US / ˈvedʒi /

•

UK / ˈvɛdʒi /

adjecitve
Shortened form of vegetable

arrange

US / əˈreɪndʒ /

•

UK / əˈrendʒ /

verb
To write music for a particular instrument
To organize things or people in a particular way
To plan (an event) at a time and place
To organize events so they happen

exclusively

US / ɪk'sklu:sɪvlɪ /

•

UK / ɪkˈsklusɪvlɪ /

adverb
For the use of only one person or group

food

US / fu:d /

•

UK / fud /

noun
What people and animals eat to live
Things taken in by plants to maintain life
A particular style or type of cooking, e.g. Asian

increment

US / 'ɪŋkrəmənt /

•

UK / ˈɪnkrəmənt, ˈɪŋ- /

noun
Amount by which something is increased

maybe

US / ˈmeɪbi /

•

UK / ˈmebi /

adverb
Possibly but not certainly; perhaps

our

US / 'aʊə(r) /

•

UK / aʊr /

determiner
Belonging to us

not

US / nɒt /

•

UK / nɑt /

adverb
Word indicating the negative
(Used to form the negative of verbs)

quite

US / kwaɪt /

•

UK / kwaɪt /

adverb
Not very; fairly
Very; In a complete or total manner

size

US / saɪz /

•

UK / saɪz /

noun
How big or small a thing is
Standard measurements for clothing, shoes
verb
To make something to fit a particular measurement
To organize or group from small to large

whole

US / həul /

•

UK / hol /

adjecitve
Complete or full; all of
Being in a good condition
noun
Complete amount or sum; total

can

US / kæn /

•

UK / kən,kæn /

noun
A metal container for storing food
other
Able to; have the skill to; have the time to
verb
To have permission to
To be possible to do
To preserve food by sealing it in a metal container

meal

US / mi:l /

•

UK / mil /

noun
Food for eating at a particular time, e.g. dinner
Grain that has been ground into a powder

scale

US / skeɪl /

•

UK / skel /

noun
Size, level, or amount when compared
Small hard plates that cover the body of fish
Device that is used to weigh a person or thing
Range of numbers from the lowest to the highest
Dimensions or size of something
verb
To change the size of but keep the proportions
To climb something large (e.g. a mountain)
To remove the scales of a fish

regime

US / reɪˈʒi:m /

•

UK / reˈʒim, rɪ- /

noun
A system of management; a form of government

support

US / səˈpɔ:t /

•

UK / səˈpɔrt, -ˈport /

noun
Assistance or advice given to someone
Evidence that helps prove something is true
A thing to hold up or prevent from falling down
verb
To give assistance or advice to someone
To help prove or show that something is true
To hold up or prevent from falling down

weekly

US / 'wi:klɪ /

•

UK / ˈwikli /

adverb
Happening, published, or done once a week
noun
Magazine or newspaper published once a week

but

US / bət /

•

UK / bʌt,bət /

conjunction
Used before you say something different, opposite

cut

US / kʌt /

•

UK / kʌt /

noun
Act/instance of reducing the size or amount of
Small opening made using a sharp object, knife
A wound on someone's skin caused by a sharp object
verb
To reduce the size or amount of something
To use knife or scissors to divide, open surfaces

especially

US / ɪˈspeʃəli /

•

UK / ɛˈspɛʃəli, ɪˈspɛʃ- /

adverb
More than usual; extremely

finish

US / ˈfɪnɪʃ /

•

UK / ˈfɪnɪʃ /

noun
End of something; completion
Final coat (of paint) applied to a surface
verb
To use or consume all of something
To reach the end; to complete something
To put a final surface (e.g. paint) on something

give

US / ɡɪv /

•

UK / ɡɪv /

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

boom

US / bu:m /

•

UK / bum /

noun
Very fast increase in growth or popularity
A very loud and deep sound
verb
To experience a rapid increase in growth
To make a very loud and deep sound

good

US / ɡʊd /

•

UK / ɡʊd /

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

craft

US / krɑ:ft /

•

UK / kræft /

noun
Job requiring a worker to have specific skills
Vehicle that travels on water or through the air
verb
To make by hand and with much skill

impulse

US / 'ɪmpʌls /

•

UK / ˈɪmˌpʌls /

noun
Sudden desire to do something that is not planned
Signal of energy that travels along a wire/nerve

life

US / laɪf /

•

UK / laɪf /

noun
All the living things e.g. animals, plants, humans
Period of time things live, from birth to death

shout

US / ʃaʊt /

•

UK / ʃaʊt /

noun
Speaking loudly so you get attention
verb
To speak very loudly to get attention

technically

US / ˈteknɪkli /

•

UK / ˈtɛknɪkl:ɪ /

adverb
In an exact and particular manner

away

US / ə'weɪ /

•

UK / əˈwe /

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

month

US / mʌnθ /

•

UK / mʌnθ /

noun
One of 12 28-31 day periods in the year

properly

US / ˈprɔpəlɪ /

•

UK / ˈprɑːpərli /

adverb
In an appropriate or correct manner

treadmill

US / ˈtredmɪl /

•

UK / ˈtrɛdˌmɪl /

noun
Boring job, with repetitive tasks

donut

US / ˈdəuˌnʌt /

•

UK / ˈdoˌnʌt, -nət /

noun
Piece of sweet, fried bread shaped like a ring

onto

US / ˈɒntə /

•

UK / ˈɑnˌtu, -tə, ˈɔn- /

preposition
Towards a certain direction/into a certain area

see

US / si: /

•

UK / si /

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)

rely

US / rɪ'laɪ /

•

UK / rɪˈlaɪ /

verb
Depend on with full trust or confidence

premium

US / ˈpri:miəm /

•

UK / ˈprimiəm /

adjecitve
Having a higher than normal quality
noun
Money paid as a fee for insurance

waste

US / weɪst /

•

UK / west /

noun
Materials left over after a process has finished
verb
To kill or severely harm someone
To use valuable things ineffectively

halt

US / hɔ:lt /

•

UK / hɔlt /

verb
To stop, or cause something, e.g. a car, to stop

kitchen

US / ˈkɪtʃɪn /

•

UK / ˈkɪtʃən /

noun
Place where food is cooked

US / nekst /

•

UK / nɛkst /

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

US / reɪz /

•

UK / rez /

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

swear

US / sweə(r) /

•

UK / swɛr /

verb
To say bad or impolite words to someone
To make a serious promise to do something

activation

US / ˌæktɪ'veɪʃn /

•

UK / ˌæktɪ'veɪʃn /

noun
Act of making something (e.g. a bomb) active

barbell

US / ˈbɑ:bel /

•

UK / ˈbɑ:rbel /

noun
Bar to for heavy discs in weightlifting

bun

US / bʌn /

•

UK / bʌn /

noun
Woman's hairstyle of hair drawn into a round shape

plate

US / pleɪt /

•

UK / plet /

noun
Flat dish used for eating or serving food
Smooth, thin piece of metal applied in a layer
Small, flat piece of metal with information on it
verb
To put a layer of metal on something to protect it

process

US / prə'ses /

•

UK / ˈprɑsˌɛs, ˈproˌsɛs /

noun
Dealing with official forms in the way required
Set of changes that occur slowly and naturally
verb
To organize and use data in a computer
To deal with official forms in the way required
To prepare by treating something in a certain way
To adopt a set of actions that produce a result
To convert by putting something through a machine

mixed

US / mɪkst /

•

UK / mɪkst /

verb
To combine two or more things to make one
To meet and get along with others, e.g. at a party

muscle

US / 'mʌsl /

•

UK / ˈmʌsəl /

noun
Physical power
Body tissue that moves parts of the body
verb
To use or muscles of force to get what you want

sponsor

US / ˈspɒnsə(r) /

•

UK / ˈspɑ:nsə(r) /

noun
Person that supports the passage of a new law
Person giving money for someone's education
verb
To support the passage of a new law
To help someone succeed by giving them money
To pay for an event, usually as an advertisement

with

US / wɪð /

•

UK / wɪð, wɪθ /

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

bench

US / bentʃ /

•

UK / bɛntʃ /

noun
Part of the room in court where the judge sits
Long (wooden) seat 2 people often found in a park
Seating area for teams at a sports events
verb
To prevent a player from playing in a game

busy

US / 'bɪzɪ /

•

UK / ˈbɪzi /

adjecitve
Working hard doing something; full of activity
verb
To actively be occupied with doing something

could

US / kəd /

•

UK / kʊd /

other
Past form of 'can' to mean have ability
Used to ask for something politely, or to offer

know

US / nəʊ /

•

UK / noʊ /

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

injury

US / 'ɪndʒərɪ /

•

UK / ˈɪndʒəri /

noun
Physical or emotional harm or damage

repeat

US / rɪˈpi:t /

•

UK / rɪˈpit /

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

scared

US / skeəd /

•

UK / skerd /

adjecitve
Frightened, afraid
verb
To become frightened
To make someone feel frightened or worried

slightly

US / ˈslaɪtli /

•

UK / ˈslaɪtli /

adverb
Only a little

tank

US / tæŋk /

•

UK / tæŋk /

noun
Container for holding liquid or gas
Military vehicle that can go over rough areas
verb
To fail completely or badly
To deliberately lose a game or contest

wear

US / weə(r) /

•

UK / wer /

noun
Clothing designed for a purpose e.g. skiing
Damage from continual use over a long period
verb
To have clothes, glasses, shoes etc. on your body
To display an expression or emotion on the face
To become weaker or damaged from continued use

before

US / bɪˈfɔ:(r) /

•

UK / bɪˈfɔr,-ˈfor /

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

careful

US / ˈkeəfl /

•

UK / ˈkerfl /

adjecitve
Trying not to make mistakes; working slowly

exercise

US / 'eksəsaɪz /

•

UK / ˈɛksɚˌsaɪz /

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

extra

US / 'ekstrə /

•

UK / 'ekstrə /

adjecitve
More than necessary; additional
noun
Items more than you need; additional items
Person who has a small part in a movie
Special version of a newspaper

have

US / həv /

•

UK / hæv /

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

US / lɑ:st /

•

UK / læst /

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

without

US / wɪˈðaʊt /

•

UK / wɪðˈaʊt, wɪθ- /

preposition
Not with; not having

challenge

US / 'tʃælɪndʒ /

•

UK / ˈtʃæləndʒ /

noun
An activity you wish to try that may be hard to do
Act of formally inviting someone to compete
A question to determine correctness of something
verb
To formally invite someone to compete at something
To question the correctness of something

break

US / breɪk /

•

UK / brek /

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

increase

US / ɪn'kri:s /

•

UK / ɪnˈkris /

noun
Fact of increasing; amount something grows by
verb
To make or become larger in size or amount

hear

US / hɪə(r) /

•

UK / hɪr /

verb
To be aware of sound; to perceive with the ear
To be told or find out information or facts
To consider or listen to a court case

notice

US / 'nəʊtɪs /

•

UK / ˈnotɪs /

noun
Time by when you must leave, e.g. if you are fired
Paper with an announcement, e.g. pinned to a board
verb
To become aware by sight, touch, or hearing

tired

US / ˈtaɪəd /

•

UK / ˈtaɪərd /

adjecitve
Without energy so you want to rest or fall asleep
verb
To lose, cause to lose energy so you want to rest

cinnamon

US / ˈsɪnəmən /

•

UK / ˈsɪnəmən /

noun
Sweet spice used in cooking or desserts

end

US / end /

•

UK / ɛnd /

noun
The point where a process or activity stops
A point that marks the limit of something; finish
Goal or desired result
The tip, edge or limit of something
verb
To be the last part of something

focus

US / 'fəʊkəs /

•

UK / ˈfokəs /

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

jack

US / dʒæk /

•

UK / dʒæk /

noun
Increase the amount or intensity of something
Tool for exerting pressure or lifting
verb
To increase the amount or intensity of something
To exert pressure on by lifting

loss

US / lɒs /

•

UK / lɔ:s /

noun
Friend, family, or other loved person's death
Decrease or decline in quantity or amount
Experience or state of failing to have or keep
A situation when you lose a game
Process of failing to have or keep something
Difficulty or trouble caused by someone's leaving
Situation when more money is spent than is earned

lifestyle

US / ˈlaɪfstaɪl /

•

UK / ˈlaɪfˌstaɪl /

noun
The type of life that you have; the way you live

remember

US / rɪ'membə(r) /

•

UK / rɪˈmɛmbɚ /

verb
To give someone a gift, e.g. birthday, wedding
To hold a thought in your mind to not forget it
To bring a previous image or idea to your mind

Subtitles section

Last time I did a strength test was back in mid-April.

So at that time, I was weighing in at 113 kilograms.

Three and a half months later, it's time to do a new weigh-in.

94.8 kg.

Just shy of 20 kg in the past four months.

I'm very proud.

And also shout out to HelloFresh for sponsoring today's video and helping me on my weight loss journey.

Later on in the video, I'll show you how I've been using HelloFresh to make my life a little bit easier, especially with my hectic work life and exercise regime.

However, when it comes to doing the strength test, I'm predicting my numbers are going to be lower than what I have scored previously.

Why is that, Jack?

Why do you think they might be lower?

You've put a pretty heavy emphasis on losing weight, but you haven't done a great deal of strength training, done a lot of cardio.

At the beginning of my journey in general, I got an injury and it was a deadlift injury.

Everybody told me in the comments, come, be careful, you're going to get an injury.

And I was flat out for like two weeks.

I couldn't walk.

Probably one of the worst things that can happen to you as a newbie who's very ambitious and wants to start training.

And then all of a sudden, boom, there's a big halt on things because you can't move and you can't walk.

Terrible time.

It kind of puts you off getting back in the gym and lifting heavy weights.

I know the reason why that injury happened.

I was tired and I thought, let me just crack on with this.

You know what?

It wasn't even on the most heights of weight.

I've done my back in deadlifting 40 kg.

I remember watching the video back with you as well.

You were like, you were rushing your reps, trying to get your session done, right?

But you weren't focusing on like bracing your core or your back.

I had to shoot the next day.

So I was like, I need to get this done now.

I should have just done like an uphill walk instead.

We live and learn.

I'm all good now.

I'm 20 kg lighter.

Just like a visual representation of how much I've lost from my body.

I've got this 20 kg bumper plate.

This is some serious weight, you know?

You're telling me I was carrying this?

This was on my body and I used to do exercise.

No wonder I couldn't jump high.

If you drop that on the floor and hear the sound it makes.

I've lost that from my body.

Anyone else is going through a weight loss transformation and you've lost, I don't know, 5 kg, 10 kg.

Grab yourself a weight that weighs what you've lost and just be proud of yourself for that.

This is a lot.

I've got to a point where I've been ignoring strength training in order to reach my target of losing fat through things like cardio and diet.

This is all good losing fat, but then when it gets all stripped away, I still want to maintain a good physique by building more muscle.

So that's the goal there.

And I'm not too much focused on weight by the time I build more muscle because muscle weighs more than fat.

All right, what should we start off with, Jack?

Squat!

And also you're not squatting in running shoes anymore.

So I've got myself elevated heel shoes.

They're like the Nike, blah, blah, blah, blah, blah, blah.

They're like, they're premium.

Another thing I noticed with weight loss, my ring feels very loose.

It keeps coming off.

I need to get it resized.

This is a very special ring me and Kirsty made in Kyoto.

We crafted this from a bit of silver.

Here goes nothing.

What are we going up to?

Oh, well, let's go up in increments of 20, right?

So we'll take the 10s off and put 20s on.

60.

Nice.

That felt really great.

80 kg.

90. I felt a lot of resistance there.

There's more, but your max last time was 100, right?

Yeah.

So you're not far off your max and you are 20 kilos lighter.

Okay, okay.

I don't know if I'm going to be able to do the 100 now.

You got this, man.

Just remember your cues.

So you get under the bar.

Brace before you go down.

Give yourself the best chance of doing it.

Oh, oh no.

Unlucky, man.

I'm feeling glad I had the safety.

Roll off my back.

They're the real VIPs right here.

I was worse than before.

Bench press next.

Going to do a warm-up.

This one, I kind of feel confident that I'll be okay with it.

Purely based on the fact that I have been doing this.

I just haven't been pushing myself.

I've been doing like 40 to 50 kg sets.

And my personal best right now sits at 80 kg.

I might be leaving here with 60 kg.

I mean, that's what I'm predicting.

Go for this warm-up anyway.

That'll do donkey.

40 kg.

Let's go.

Easy.

Let's do 60. Who would you like to see me do a strength test challenge with?

Give me like three, four months of training.

That flew up.

Yeah, that was easy.

You know what?

I think I'm going to do 80.

Oh, okay.

That was a struggle.

I want to add a little bit more weight into it.

I couldn't even do that properly.

Yeah, that's fine.

Oh, that got me lightheaded.

So we're going to lock in our personal best right now at 80. Definitely not going any higher.

One recent addition I got to the gym, thank you to Jack.

He got me some lower bumper plates.

Little change plates.

Little change plates, yeah.

Should we whack one of them on?

Yeah, well, how much are we going to cheese it by?

What do you want to go up by?

Two and a half, another five kg.

Three and a half months ago, I gave up.

So yeah, let's add on five kg onto that.

You've got this, man.

Unlucky.

You hit the safeties as well.

It's like, looks like it threw your balance off.

I just, I pushed as much as I could.

This is now a total of 82.5. When you come down, bring it a bit more controlled and try not to hit the safeties.

Because last time when you brought it down, it bounced on one side and then you had to kind of like fight to stabilize it again.

You were so close as well.

You just kind of, you just bounced out of that bottom position and then you got stuck.

Oh, rats.

But you know what?

I didn't feel as gassed out and lightheaded as I did last time.

This is what I mean.

I need more practice.

I've just been doing cardio.

Guys, I don't want to let you down on the next one.

On the next one, this will be higher for sure.

60 kg deadlift.

Deep brace is the key to this, right?

So you brace yourself like that.

So I have more weight onto this.

80. Nice.

Yeah, cool.

Felt good.

Now we're on 100.

Cool.

Good work.

I'm going to see how well this fits me.

Oh, wow.

Bro, I swear last time I couldn't get it on properly.

Like that?

Was it lower?

No, it's like slightly above the belly button.

Yeah, my belly button's there.

Yeah, yeah.

There you go.

That's perfect then.

How tight does that feel?

Not very tight.

I could probably go one time.

Yeah, go one time.

It's not meant to be like a corset.

It's not meant to be like super tight.

It's meant to be like when you push your core out, like as if like if you feel your core there and then you're meant to be able to push against that belt.

Oh, yeah.

Yeah, that's what it's there for.

120.

Yes,

Done it.

How was that?

Man, 120.

Smashed.

120?

Yeah.

120.

We'll do a mixed grip this time.

No.

Just brace yourself.

Deep breath.

I did 140 the other day.

You did.

You smashed it as well.

But with the belt, I felt a lot more in control.

I'm going to be cheeky.

I'm going to add an extra, what, two and a half kg?

Yeah.

1.25 aside, just so you can say that he's beat last time.

I should technically do the 140 then add more weight on.

It's not moving.

No,

I'm not going to do it.

Even in the previous video, I could only get up to 120.

I just randomly, me and you were just messing around.

I randomly done 140 at one point.

Yes.

Lockdown, my man.

That was hard.

I'm scared.

That's what it is.

I think that's 142 and a half.

And I think you've probably got about 135 in the tank.

Maybe.

Should we go for 135?

130, I could definitely do.

We trying?

Sure.

I wonder if this will help.

Either way, I'm not gutted about how this video has gone so far.

I'm happy that I've lost a bunch of weight without losing too much of my strength.

And now the mission from here on is to build some of that strength up while still shedding some more fat.

Done it.

130, 130.

That's good.

Good stuff.

Feel like I've gotten to this point of my weight loss journey exclusively through my diet.

Now I first started off on 2000 calories and now I'm on 1700 calories.

I personally feel well satiated with this diet.

Let's cut to me in the kitchen and I'll show you the type of foods I eat to help me throughout my journey.

Up until now, I've been relying mainly on microwave meal prep to support my diet.

I think in long term, I know that I have to learn how to make healthy meals for myself in order to make this lifestyle more sustainable.

But with a fairly hectic and unpredictable job and now throwing in an exercise regime into the mix, sometimes I just find myself short on time during the week.

And that's where HelloFresh comes in, making cooking healthy meals midweek more convenient, effortless, and cost effective.

With HelloFresh, everyone is catered for as you can scale up or down the number of people or recipes per week that you want to order for.

You can customize your weekly order as you see fit.

And they have a bunch of different recipe options and portion sizes to choose from, like a family friendly box, a veggie box, a rapid box, which are ready in under 20 minutes and are aimed at those with busy lifestyles.

I've opted for the calorie smart boxes, which clock in at under 650 calories to suit my individual fitness goals.

And to order my boxes, I use the HelloFresh app, which is very simple to navigate.

And it easily allows me to select my meal preferences and to arrange or pause the delivery of my boxes, which is actually super helpful in the weeks when I'm away for a travel shoot and there's no need for any meals.

I also find these orders to be very cost effective for myself as I no longer need to take weekly trips to the supermarket.

And it stops me from impulse purchasing whilst I'm there.

You know, you go in for some bread and milk and you come out with a cinnamon bun, some doughnuts, a packet of hams, busy drinks.

And the fact that all of the ingredients are pre-portioned helps me save on food waste.

But probably the best feature are the recipe cards, which guide you through the cooking process in a few and simple steps.

Meaning that if you're a little bit of a novice in the kitchen, you can still make great food using the high quality produce provided in the box.

So click the link and use my exclusive discount code to get 60% off your first box and then 25% off your next two months.

So this is the kind of diet that's going to support me through all the heavy lifting that I'm going to be doing.

And once I finish this, I'll take you guys back to the gym and show you the program that I'm going to be working on.

Mmm, delicious.

So usually coming into the gym and I'm a bit lost about what to do.

I usually just jump on the treadmill and do a walk or run just because that's the easiest thing I can do, right?

So I figured the best thing to do is to jump on a program and I'm going to try the push-pull legs routine.

Basically, it's broken down into three different types of workouts.

So for push day, we're talking about exercises that train your chest, your triceps, your shoulders.

Pull day, we're talking about back, bicep and leg day.

Well, that's just leg day.

And you can sign up to my program for only $89.99 per day.

So to end this video, I'm going to briefly show you guys what I'm going to be doing on my push days.

I'm not going to show you all the pull and leg days just yet.

Perhaps that could be a separate video.

So if you want to follow the journey and the progress and learn some new things on the way yourself, subscribe, subscribe to the channel.

I'll be kicking off my push days with a barbell bench press.

So I'm not going to load the bar with any weights right now just because I've already done my strength test and I'm exhausted.

But on my push days, I'm going to warm up with the bar all the way up to my working weight.

I'm going to do four sets of five.

And then I'm going to finish it with one set with as many reps as I can do.

And that is chest, largely done.

After bench press, we're going to move on to tricep rope push downs.

And then I'll do three sets of 12s of this.

How's the triceps looking?

We'll do it before and after in a couple of months.

And then obviously, as I progress, I'm going to up the weight.

For now, I'm just perfecting my technique.

And the third exercise, we're going to do a superset of cable flys and some lat raises.

I'm going to do three sets of 12s of this.

And then straight away, jump into your lat raises, 12 reps.

And of course, adjust your weight that's comfortable for you.

Myself, personally, I'm going to be trying to increase that to help me increase my strength.

Last exercise is seated overhead press, but I'm going to use dumbbells.

And I'm going to start this off with an activation set of 10 to 20 reps.

And then after my activation set, I'm going to give myself a 20-second break.

And then we jump into five sets of five, another 20-second rest.

And you repeat that another four times.

And if you're in psycho mode, keep doing this until you can't do it anymore.

And then the sets of five that you're doing becomes four, three, and so on.

And if you are doing that, make sure you only do take 20 seconds of rest and not any longer.

Because the whole idea is that you're supposed to wear yourself out.

And that's a quick demo of push day.

Go easy on me.

This is my first time jumping into this kind of thing.

So if the technique's not quite there just yet, don't worry.

I'm working on it.

Hoping to do a follow-up video to show you all of my progress.

Make sure you subscribe to the channel with the notifications on and keep track of my progress.

See ya.