- 11 months ago
Category
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LifestyleTranscript
00:00it's day four and you got to use your core are you ready 25 minute abs is underway get up
00:29y'all let's go come on start to jog it out let's push let's push let's move get the knees up come on
00:35flex the feet use your core use your shins let's move let's go let's push you got to be in it stay
00:42four you're using your core everything comes from the core of who you are and i don't care what your
00:48abs look like i care how strong they are i care what you think like and through this workout you're
00:53gonna have to think strong and you are gonna have to dig deep to make it happen five more seconds
00:58y'all come on four three how we doing y'all come on one two three twist let's go come on we're moving
01:05just a little bit today we want to warm up we want to get it all in our body get the blood working come
01:11on don't forget to flex that foot up don't forget the lift don't forget to move come on you know this
01:17you got to stay in it all the way through we're moving we're stabilizing everything comes from
01:24the core so you have to stay in the mindset of i can do this take a break when you need to but keep
01:30going five more seconds four come on three two let's go to the glide y'all glide landing softly here
01:38we're landing softly up top but eventually when we get down start working the core you have to move
01:43nice and slow so that you get to every single muscle group now if you're using the chair make sure
01:49it's on a very stable surface make sure it's not on a slippery surface and make sure you focus and
01:56really be strong in your mind as you do these exercises here we go guys come on push through
02:02three two ready double butt kick hop come on here we go lift it up lift it up come on get it in there
02:10push push as you hop as you start to warm up your body i need you to think about one thing how do i get
02:16through this this is day four which means you're more than halfway through this week of you pushing
02:22as hard as you possibly can and it will happen you just have to stay the course five more seconds y'all
02:30four three two jack attack come on jack attack push it out again go with your own pace but make sure
02:37you extend i don't want to see your arms like this i want you to push all the way up extend all the way
02:43out as you go through your journey come on attack it attack it attack it hard come on here we go push
02:50now jessica's modifying she's pushing eventually she's gonna get to the chair come on back up so
02:55they can see the chair no matter what make sure you stay stable stable in the chair stable in your core
03:02you good jessica come on five more seconds four come on three two high knee crunch and lift it up
03:08i want you guys to really go slow in this movement lifting the knee as high as you can
03:13because this is the core strength in your cardio for this workout this is really going to prepare
03:20you for what's to come and it's only 25 minutes of your life but i need for you to focus and i need
03:27for you to dig deeper y'all come on here we go five more seconds push it out four three two back to the
03:35top come on y'all get out come on push lift it up lift it up work through your knees work through
03:40your knees work through your knees work through your shins come on you're here come on brian here we go
03:44there we go you see the foot is flexed all the way through the shin all the way through the knee
03:49all the way through his core neck is nice and long shoulders are down you got to push you got to go
03:54are you in it are you starting to feel it your pores are starting to open up you're starting to sweat
03:58and this is where you feel the work and this is where you need to do the work y'all come on four
04:04three two one two three twist let's go come on lift it up come to the side work through all the way come
04:12on push make sure you hear yourself breathe and make sure you breathe so you can stay in it breath
04:19is life and i need for you to really uncover your potential today not really trying to see your abs
04:26i want you to use your abs use your core come on five more seconds y'all we are there three
04:32two go to the glide come on again take it a little bit longer take a little bit longer hop
04:39and make sure you stay stable in the floor stable in your landing come on push it through
04:43come on drop that shoulder a little bit push it through this is control if you can go from if you
04:49go from fast to slow and stay in control that is how you win the race y'all come on here we go
04:57you have five more seconds to push it out in four three two double hop butt kick come on push it out
05:06push it up lift it up i'll turn to the side you're working through the hamstrings you're working through
05:11the quads you're also kind of stretching your knee out as you push through come on there you go
05:16stay in it drop the neck drop the shoulders lift it up think strong think positive because we will
05:23get through this and you will win this day come on it's all about the core you guys ready to use
05:29your core three two jack attack so let's attack it up come on attack push it out push it out come on
05:38come on there we are there we are come on back here what we got going on here we're in the warm-up
05:44we got time here you gotta extend those arms make a fist up there come on come on we're fighting
05:49through this we're fighting through this here we go how we doing andre yeah oh you good you good
05:54come on she's good you're good we're working together to push through this come on let's go
05:59stay in it y'all stay in it five four three high knee crunch come on here we go guys push it up push it
06:07up lift it up lift it up do it do it do it do it i'm coming to you here you're probably like sean
06:11we're not even six minutes in and you're going crazy like that well you're darn right because i
06:16want you to succeed in this y'all come on take your arms to the side lift your knee nice and high
06:23if you need to modify even at this point it's okay just make sure you get back into it five more
06:29seconds guys come on four you're there three two grab water grab water come on hydrate it up guys
06:36come on here we go hydrate your body pushing through the movements if you can hydrate your body
06:45you can hydrate your life drink it up own it feel it breathe it because the work is going to be there
06:54the work never goes away you just have to be the one to take control are you guys good good let's go
07:01come on everybody down everybody down we got about 30 seconds before we start so in that 30 seconds
07:07this is what i want you to do 30 seconds i want you to think can i do this answer yes the next thing
07:12i want you to say is when the burn happens i want to pull it to me even more don't wait for the burn
07:17feel the burn bring the burn to you the burn is the result y'all everybody down are you ready to go
07:23breathe i want you to go and see sit sit up high push the chest out round the back engage the core
07:30hands under the knees now take both hands to the knee that's closest to me and here we go
07:35in three two ready start to pull it in come on see sit knee pull everything start slow no shoulders
07:43are nice and long i keep saying that because i don't want you to get tight come on push it through
07:48you are good you are in it just stay there come on we can do this we will get through this you will
07:53push but you have to engage y'all come on stay there stay there keep pushing we are on it we are on
08:00how we feeling guys all right you're moving nice and slow right now and what i want you to do is
08:05as you lift that knee up what i want you to do is almost feel every single ab you know sometimes
08:10when i say roll up one vertebrae at a time well i want you to use your entire core as you move this
08:17you should be sweating you should be feeling it and it's going to get rough and it's going to get
08:21tough guys come on stay in there that's right you should be looking forward you got about five
08:26seconds to go and we're going to push come on stay in are we ready three two everybody down
08:32watch me everybody real quick hands on their butt you're going to do a hip up down and extend the
08:38feet back in let's go hip up squeeze the cord down extend the feet back in come on hip up down extend
08:45the feet come back in come on your hands are under your butt so your lower back stays in to the floor
08:51come on you can put your head down on the hip up but i'm looking at you so i'm keeping my head up
08:56but engage your core and make sure you breathe y'all come on there we go come on we're down we're
09:03down we're working through how we doing here come on as you come up i'm going to act like my hand is
09:08coming right on your core as you come up and i'm trying to dig through your stomach that means you got
09:12to make it nice and tight you got to push all the way through come on come closer come closer i want
09:17to see this where you at come on come on come on i'm there with you you should be looking at the
09:21screen you should be in this room with me i'm with you we are pushing forward come on give me a couple
09:26more one more time i just want one more good one four three extend the legs two and one everybody
09:31shake it out shake it out shake it out get ready here we go we're moving we're doing a crunch kick
09:38down come on crunch kick down just alternate when you're ready you come up and go now i'm not looking
09:44at the screen right now because i want to keep my head in line with the front of my body because
09:49that's where the control comes from once you know to move you stay in it come on there you go
09:55there you go keep moving it up are you there they're working you're working i'm here to motivate you
10:00every step of the way come on we're good all right jessica how we feeling all right she's in it
10:06she's in it she's in it i'm feeling those abs if you're working with the chair if you're modifying
10:11and you're still getting the results i'm gonna hear you breathe every time that leg comes up
10:15i need i need a lot of breath come on they need to hear you girl come on come on exhale wouldn't
10:20work exhale wouldn't work but keep it nice and soft you're there come on you guys are all working
10:25we're all working good let's go come on get ready four three two here we go reciprocating switch kick
10:35extension here we go flex the feet get the shoulders off the floor biceps by the ears
10:40make sure you're breathing that leg better be straight if i get up and that leg is not straight
10:45i promise you i will add a minute to this workout i'm not playing with you today come on you're there
10:52are your legs straight are you pushing through come on let's go let's go let's go get those
10:56shoulders off the ground come on come on why are you laying back this ain't rest time this
11:00if your shoulder's on the ground you need to grab a blanket and go to sleep and you ain't sleeping today
11:04this is work this is hard hard work and i want you to push come on there's a control i should be able
11:10to slip my hand under your shoulder blades you should be breathing your lower back to be into
11:14the floor breathing through the belly button come on let's go if i was there punching you and he told
11:18me i was allowed to do this but if i was there punching you you have to be tight and tight is right
11:24keep pushing y'all get there come on come on come on you got five more seconds to go so stay in it
11:31come on we're doing a knee cross crunch so here we are hands behind let's go as you lift up your heel
11:39comes down as you lift up your knee comes in come on push you're working through the oblique you're
11:44working one side of the body we're going 30 seconds here and then we're going to switch to the other side
11:49come on lift it up lift it up stay in the zone come on come on now jessica's moving she's in it
11:55she's pushing doing the same thing we're lifting up okay so just because you're up there or maybe
12:01you're modifying doesn't mean you're not getting into work we're engaging the same muscles three
12:06two switch it to the other side come on let's go come on jessica there you go come on really engaging
12:11now i feel my ass burning are your ass burning come on okay they're good they're good you good you
12:17good i mean we good we good we in this come on come on the burn hurts but the burn works you get
12:22what i'm saying my cameraman's trying to leave me i ain't say go nowhere and if you even think about
12:27trying to stop this workout i will find your address and i will make you push so let's go come on
12:32guys we're in it we're in it we're in it we're changing it up we're going in a plank position we're
12:37doing downward dog shin tap watch me once everybody here we go downward dog tap the shin come in tuck
12:43the hips under downward dog other side come in tuck the hips under come on there we go there we go come
12:49over here oh yeah you need to get your eye on me because i got my eye on you you should also you
12:54should be looking down though don't look at me just listen to me when you come in you need to push
12:58your hands into the floor heel up the hand into the floor feet shoulder width apart core is tight
13:04make sure you breathe make sure your neck is nice and long don't dip your forehead to the floor it should
13:10be in neutral spine as you go back your butt is in the air you are breathing through it you are working
13:16when you touch your shin that's when you exaggerate the core strength come on let's go are you there
13:23come on the sweat is in it you should be down you should be looking you should be working you got
13:28about seven seconds to go on this and then we're going to switch to something a little bit harder so
13:31i want you to watch unless you've done this before come on here we go get ready guys it's the in and out
13:37ab knee tap watch me first in tap knee to elbow and back out in other side here we go join me now
13:45y'all come on in you're doing basically an in and out ab you're coming back into a plank but before you
13:51go back into the plank you want to tap that knee to elbow and push tighten the core make sure you exhale
13:57and breathe when you exhale and when you bring that knee to your elbow come on here we go we're there
14:05we're there we're there so you're in tap knee to elbow tap jump back out back is flat i don't
14:11want to see any booties in the air come on that's for the party this ain't a party this is work let's
14:16go come on are you dripping jose let's push let's work come on come on i'm checking on you andre let's
14:21go let's go where's the work that's it girl that's it that's how you push see your head is in neutral spine
14:27she's breathing she's working it's all there come on keep it pushing keep it pushing you're right there
14:32guys come on go for it don't stop come on here we go here we go you're almost there five more
14:37seconds come on fight through it four three two low plank jack oblique knee out and oblique knee up
14:46make sure you try to keep your butt out the air and work through your oblique shawl come on make sure you
14:52exhale when the knee comes up exhale when the knee comes up let me slide over here come over here where
14:57you at cameraman come on rafael come on here we go here we go see i got to get your attention too
15:02right yes make sure make pretend your name is rafael and i'm coming for you here we go this is how i
15:06want you to really work through this your core is tight you can bring you you can clap your hands
15:10together if you need to but i want you to come through now make pretend you need to slow it down out
15:16in in back okay that's how i want you to work this that's how i want you to push this that's how i want
15:23you to move you want to do a couple more with me me and you here we go come on it's out in connect and
15:29push come on out in connect and push are you good come on here we go we're moving on people we're
15:36moving on we're moving on you ready to move on here we go stay with me here stay with me here we're
15:40doing a high low spider lunge take it out everybody watch me i'm going down down up up make sure that heel
15:50comes up by the hand and take it back let's go guys down down up up oblique there we go come on
15:57come on oblique spider lunge there you go breathe through it make sure you work make sure you push
16:02come on here we go here we go we're checking we're working we're moving here we go stay in it y'all i need
16:09you to push i need you to be in it come on ty let's go let's go let's go this is where the work happens
16:15this is where you breathe breathe it out breathe it out come on you ain't you ain't uh do that asylum
16:19workout for nothing here we go pushing through pushing through here we go ready turns to the
16:24other side take you leap you're supposed to leave with this one but whatever it don't matter sometimes
16:29you're so tired you don't know what i'm talking about you're just doing what i'm doing so why are
16:32you looking at me you're supposed to be working out if you're looking at the screen you need to be
16:36working out so come on come on don't worry i'm here for you but i need you to put stay in it come on
16:42you're good you're good now as you're going through this i know you think i'm crazy but this
16:47is what i want you to do i want you to just literally go into your mind and say listen i need
16:51to do this sean t believes in me and i do believe in you but you have to believe in yourself and the
16:56combination of that is how you will get through this week and that's how you will get results stay
17:00committed come on guys here we go three two ready let's push we're doing a balance back up and pulse it
17:09out we're just pulsing through we're just pulsing through i know you did that move for an extra
17:13long time but that's just what happens when you roll into the world of sean t there we go one arm
17:18is up leg is back you're reaching you're breathing you're squeezing your butt you're starting to warm
17:23up that lower back okay so squeeze it in but i want your head in neutral spine so if you're watching
17:28this don't look at me i want your head down your bicep is in line with your knee your bicep is in line
17:35with your ear and ready and switch to the other side here we go let's push let's push let's push
17:39let's push see what y'all don't know and i want you to keep working up sometimes i get really excited
17:44about you doing the exercise and i go too long but you just got to deal with that because no matter
17:48how long you do it or how short you do it if you do it right you will get results come on guys let's
17:53go let's go let's go let's push i'm watching over you and i'm watching you at home because i want
17:59you to succeed just because you're not jumping doesn't mean you're not getting results and we're
18:04about to glide closer to the end so here we go everybody down five more seconds four three two
18:11everybody get in the glide position you're lifting your legs back you're lifting your shoulders up
18:15and you're just gliding like an airplane through the air you better not let those elbows or that hand
18:21touch the floor lift it up come on squeeze act like you're taking your back and you're coming in
18:26just whatever go at your own pace come on squeeze those boots squeeze those hamstrings push it through
18:32come on you're there you're there you're there leave the elbow back so you can really
18:36work your back are you gliding are you pushing through it are you there come on stay there stay
18:41there don't stop all right guys i need you to be in it it's just a few more exercises left so if you
18:47think you can't do it i promise listen to me i promise that you can do this but you gotta stay in it
18:53how we doing jessica here we go so at any given point if you're modifying one thing and doing
18:59another thing the crazier way it's all good we're all in this together get ready guys come on five
19:05more seconds and four get ready to switch three we're standing in this position here we go speed
19:11back flutter get those feet closer together those ankles should almost be touching your hands should be
19:16out your fist should be rolling like you're hitting the speed back at the gym lift your hands above your head
19:22as high as you can come on come on are you hitting that speed back are you pushing through come on
19:27there it is that's the speed back go go go go go go come on now just look up at your hands
19:34and me for a second your hands should be going faster let's try to go faster let's try to go
19:37faster let's practice just try to push through it come on where's your focus if your focus is slow
19:43great if your focus is fast great but if you stay focused then you go and save the combination of that
19:48now we got something happening make it happen keep it happening and keep digging deeper come on guys
19:54get there come on fight through it as best you can because we're all most there 10 seconds y'all come
20:01on fight it out fight it out fight it out come on here we go you guys ready to move four three two here we
20:09go we're going back to a hip up and we're reaching for our feet watch me first everyone so you hip up
20:16reach tap front and back towards your feet ready here we go hip up reach right away go front tap
20:23another side down up come on hip up squeeze the abs down reach here we go tap and tap breathe on your
20:29way up breathe on your way up breathe and exhale again exhale again come on down up ready lower back
20:37breathe inhale exhale up and exhale up there you go come on guys push it through there we are we're
20:43there come on come on are you staying in the zone come on 25 minutes ain't that long you just got to
20:49keep pushing come on let's go we're there are you with me are you with me come on hip up squeeze the abs
20:55down and reach other side and go fit there come on you got about 10 seconds and then we're moving on
21:01come on come on here we go come on push it through push it through you're there come on lift up five
21:07four three two now we've all done this when we've been at the lake before we're going to that canoe
21:14here we go your hand comes down you're going through the water your abs are making you glide
21:18lifting that leg up and pushing through come on work through this is working your obliques so just
21:24lift it up come on go pull down in pull down into the rib pull down in so that you are getting
21:30the work done come on are you with me are you there oh there we go all right here we go i'm
21:35doing acrobatics around here ready switch to the other side here we go come on there you go come
21:39on push it through here we are so now you're with me you're with vyan we're here trying to make you
21:45work we're here trying to make you push but make sure you're breathing through i don't care really
21:49what your arms look like what i really care is that this leg is coming up and your obliques are engaging
21:53and you're working all the way through come on we're there guys come on just stay in it don't stop
21:59feel the burn you got about eight seconds to go and then we're going to push through are we good
22:03guys come on here we go five come on four three two here we go we're going to a basic crunch extension
22:13now i don't want you to ever really do a crunch again like this because all you do is take your
22:19hand behind your head and you're getting a really good network at neck workout but if you take it here
22:23your shoulder blades come up and down biceps body ears you're lifting and you're pushing here we go
22:29four three two now start to reach lower lower reach toward your heels reach toward the heels
22:35come on press your shoulders down as you reach up there you go come on fight through it fight through
22:40it stay in it we're there come on guys we're in it we're pushing through we're going to make it happen
22:46we're going to go that's right andrea here we go push it up come on this width so if your chat if
22:51your chin is too close to your chest you want to you want to lean it back a little bit press the lower
22:55back into the floor making sure the abs come up you got five seconds andrea are you ready to the
23:00next level all i want you to do is lift the knees up 90 degrees there we go knees in line flex the
23:05feet boom little shoulder width apart and you're pushing through and you're still working i'm pushing
23:10her belly button to the floor act like i take a medicine ball and i'm just pushing your belly button
23:15down that's how you're engaging and you're engaging every single ab are you ready to fight through
23:21you sure you're ready to push come on guys keep pushing keep pushing keep pushing and five four
23:27three straighten out the legs and here we go come down do a little flutter kick y'all a little flutter
23:31kick there we go straighten out the legs straighten out the legs there you go so andrea has her hands
23:35under her butt you can have your hands to your side if you want to but as long as you get the
23:39results but i want those legs to go lower don't come above that oh now we're working see empty don't
23:44even look like she tired i don't know like i feel like i feel like i need if you ain't tired at home
23:49and you ain't doing the right thing you know what i'm saying i will add five minutes i will take
23:52this from 25 to 30 if you keep messing with me now they're telling me that my time is up but i want
23:57them to work so just hold your feet out hold your feet out hold them still flex the feet there you go
24:02get those hands from under your butt now take your hands up straight in the air come on reach to the
24:07sky not reach back reach to the sky yo reach up are you up are you holding now get your feet together
24:13keep your feet together six inches from the floor now slowly take them to the sky straighten out the
24:18legs oh now slowly take them down i said down andrea oh there we go we got one more slow eight count up
24:27eight seven six five four three t done all right here we go you're good did you feel the burn did you
24:40work it out that's what it's about and here's the thing you got to be flexible in your life just because
24:45i tell you that it's almost done if i change my mind you got to be ready for the next thing your
24:50workout is never over physically your workout might be over like this and that's totally fine but
24:57just because i tell you you're done and you are on the ground and you feel like you can't do anymore
25:02it is up here that's the thing that's going to make you keep going so if your body gives out great
25:08that's fine it's physiology that's what's going to happen your mind has to keep going so that you can
25:13cross off day four and get ready for day five because the weights and strength is coming in
25:19make sure you eat right get a lot of rest and trust and believe in who you are and trust and
25:24believe you're about to get this cool down all right guys here we go stay on your butts here we go
25:29here we go ready hands under all we're gonna do round that back roll down nice and slow pull that front
25:36knee into your chest extend your back leg try to get that knee as high up as you can three two
25:43we're gonna switch to the other side bringing that knee in kind of like a scissor don't don't engage
25:48the core too much anymore there we go there you go just breathe in you got it guys stay in it ready
25:54switch to the other side one more time this time i want you to push that heel toward the ceiling
26:00straighten out that back leg and now reach up with your back arm to touch the toe stretching out the
26:05hamstrings a little bit stretching out the back a little bit breathing through ready slowly bring
26:10that knee in and switch the other knee comes in just like this you guys can look at me if you need
26:15to see what's going on extend up this time just reach up really getting the hamstring in there
26:21work through it you're there how we feeling everybody okay here we go come down bring that knee in
26:28now bring the other knee into your chest just like that let your head drop to the floor and really
26:34roll it in so you can stretch out the lower back come here come here where you at come over here
26:41come closer yeah i'm talking to you come on i'm talking to you come closer to your boy sean t ready
26:47release the arms release the hands and slowly sit up into a crunch position go into
26:54seated cross legs like here take the arms up in the air and just slightly fall forward and release your
27:01head now as you release your head and you're releasing everything that's happened just know
27:05that you did an amazing job it's great and if you had any trouble at any point in this workout guess what
27:12good because now you know there's another level to you that you can get to and another level of success
27:18everyone roll up there you go another level of success is just making it another day so day five
27:25is in play so make sure you press play my name is sean t this is b-o-d peace out good job everybody
27:34way to work way to work way to push all right come on in hands up how you feeling
27:43y'all did it it's a way to work you should always reach to the sky when you succeed at anything and you
27:50don't always need to be jumping around and being crazy and doing power jumps and it's even if you
27:55just use your core if you just use your core things will start to happen do everything from
28:01the core believe in your core and success is inevitable good job guys on three insane focus
28:07one two three insane focus see you tomorrow