- 5 months ago
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00:39Hey, it's Tony. Welcome to Phase 1-2 Cardio Abs. Remember, we're starting out slow. Don't overdo it. Get music
00:46that you like that makes you move. Also, you got water and towel right in the corner. And don't forget
00:51your ex. There, we got Lisa back there. Say hello to Lisa. We got Paul back there. Alright, let's rock
00:57and roll. We're going to do some stretching. Take a deep breath.
01:00And exhale, your chin down to your chest. Good. Starting out slow. Roll the right ear to the right shoulder.
01:08And now back down to the front. Left ear to the left shoulder. Opening up the neck, stretching the neck.
01:14Everything else is hanging out.
01:16Back down to the front. Over to the right side. Good. Down again. And over. Last time. Down to the
01:27front. Over to the right. Keep breathing. Down to the front. And over to the left side.
01:37Last time in front. Bring it up. Three big rolls. Here we go. There's one. To the back. And two.
01:44How are we doing back there? And three. Yeah, we're having fun. Let's go. And forward. Here we go. One.
01:51And two. And three. Let's open up the feet. Deep breath all the way up.
01:57Good. Turn that toe out. Exhale it down. Good. Reach up with the left hand. Reach down with the right
02:03hand. Open up that chest. Here's the bonus stretch. A little bit more lat that way. How are we doing
02:08back there, kids? Good. Reach up to the left. Deep breath. Exhale it down. Turn that left foot out. Reach
02:16up. Here's the bonus.
02:20Good. Bring it up. Exhale wide across the chest. Big, big stretch. Feel that chest open up. Here we go.
02:26We're doing that two more times. Up. Pull back. Last time. Here we go. Up. Reach tall, tall, tall. Exhale
02:36all the way down to the floor. Good. Legs are straight. Cross the arms. Relax the head.
02:45If you need to bend the knees here a little bit. If that's more comfortable, go for it. But if
02:50you can lock them out, fine. Take a deep breath. Exhale over to the right side. Grab that shin or
02:56shoe. Pull the forehead down to the toe. Good. At least let them up your legs a little bit wider,
03:03girl. There you go. That's better. Air to center. Exhale over to the other side. Same thing. Good, good.
03:13Good stretch. Looking good back there, Paulie. Back to center. Take a deep breath. Exhale. Bend the knee. Hanging out
03:21there for a little bit. Leg is straight. Working the inner thigh. Opening up the groin, the hip. Deep breath.
03:29Other side. Right here for a little bit. Good. Leg is straight. Keep breathing.
03:34Now turn. Now turn. Here we go. A little runner stretch. Don't collapse on the thigh with your body. Oh,
03:41look at Paulie. He's like a statue. It's unbelievable. Come on up. Toes in the air. Drive that back heel
03:47down. Drive it down. Toes up. A little bonus stretch. Here we go down.
03:52Coming up. Going down. Last one. Here we go. Up. Come to center. Deep breath. Exhale it over. And turn
04:03to the right. Runner stretch. If you don't feel this, just drive it down a little bit more. Remember, knee
04:09over the ankle. Don't get here like this. That's not good. Too much stress on the knee. Okay. Up with
04:14the toe.
04:16Oh, feeling flexible. Nice. Down. Good. Everyone's looking nice and linear. Nice and straight. Toe up. Great. And down. We're
04:30having some fun. Toe up. Back to center. Good. Left hand on the floor. Reach up tall with the right.
04:37Big waist stretch. Nice. Eyes on that thumb up there. Good.
04:45Hanging on. Drop it down. Keep breathing. Replace the left with the right. Other side. Reaching up tall. Drop it
04:56down. Hands are shoulder width apart. Let's go right to power yoga, people. Hold and plank. Take a deep breath.
05:05Exhale down. Nice and slow. Come on up.
05:10Upward dog. Upward dog. Chest is forward. Stand tall in those hands. Look forward there for me, Paul. You don't
05:15have to look up. Go to plank. Go to downward dog. Drive the hands away from the floor. Straighten your
05:23arms as much as you can. Drive your buttocks nice and high. Lock those legs. Drive the heels.
05:31Let's go back to plank. Let's go back to plank. Let's do our push-up. We're starting to warm up.
05:35Heart rate's starting to rise. Nice. Back to plank. Downward dog. Let's raise up on those toes.
05:46Oh, we're getting the calves now. Nothing changes with the upper body. You're still pushing away from the floor with
05:50those hands. Up on the toes. Back down. Feet together. Let's raise that right leg nice and high. Up on
06:01the left toe. Swing it through to run his pose. Good. Knee over the ankle. Back leg straight. Yeah, you're
06:08looking good there, Paulie. Straighten that back leg. Look at that knee. Oh, he's looking good. Back to plank.
06:15Let's do our push-up. Elbows tight, tight, tight, tight, tight, tight. Upward dog. Chest up. Shoulders back. Back to
06:22plank. Downward dog again. Drive the heel. Straighten the legs. Feet together. Left leg up, up, up, up. Toe. Swing
06:32it through. Same thing. No collapsing. There's no cheating. Up tall. Knee over ankle. Good. Back leg straight.
06:44Yeah, everybody's having some fun. Here we go. Back to plank. Doing our push-up. Coming upward dog. Nice and
06:53tall here. Back to plank. Down dog.
06:57Oh, yeah. Feet together. Raise that right leg up. Swing it through to runner's pose. From here, everything stays down.
07:07Right to crescent. Big reach. Come on. Let's see it. Perfect. Leg straight. Perfect. Nice and low. Straight line. My
07:17God, that's good. Same thing over here.
07:22Half hour. Half hour. Okay. Stay. Just kidding. Let's go down. Runner's pose. Back to plank. Do the push-up.
07:30Up dog. I can feel those first beads of sweat coming. Back to plank. Down dog.
07:39Good. Good. Feet together. Raise that left one. High, high, high up on the toes. Swing it through to run
07:45this pose. Come up to crescent. Good. Let's see it. Ball straight in that leg. Come on. You got it.
07:54You're going to feel that in the butt. Feel this in the lats. Nice and straight. Hands together. Turn them
07:57out. Nice. Good. Bang. Drop it down. Good. Do your push-up.
08:07Up. Upper dog. Nice and tall. Back to plank. Down dog. Last sequence. Right side. Here we go. Feet together.
08:16Raise that right leg up. Up on the toe. Swing it through. Drop the heel. Hands up. Warrior two. See,
08:26I can check you from here. Drop down. Can you do it? Turn those palms down. Good. Back to runner's
08:35pose.
08:36Back to your push-up. Down. Up dog. How are we doing at home? Hang in there. Here's your plank.
08:45Down dog. Take your time, everybody. You got a pause button. Use it if you need it. Feet together. Left
08:51leg up. Last one. Up on the toe. Swing it through. Good. Drop the heel. Crescent to warrior. Let's see
09:02it.
09:02Man, that's deep. Man, that's deep. Wow. Straight as an arrow. Perfect. Good. Nice straight leg. Wow. Nice. Bam. Bring
09:14it down. Back to plank. It's your last push-up. Make it pretty. Come on up.
09:21It's your last up dog. Get your last plank. Get your last downward dog. Good. Lift that head up. Walk
09:29the feet in. Good.
09:32Get the feet shoulder-width apart and take your time. Knees are bent. Arms are like lead pipes hanging from
09:38your shoulders. Nice and slowly up.
09:42Head up. Okay. We got knees up first. Stretch done. Power yoga done. Now we get busy. A little low
09:50impact. You guys ready?
09:51Right leg first. Arms in the air. Bring it up. Bring it up. Bring it up. Bring it up. Now
09:57remember, this is level one, two. You can do this right here.
10:02Trying to get a sense of your body. Listen to it. You know, you might have a little stitch or
10:08something. Listen to that. Bring it down a little bit. Boom.
10:11If you feel strong, do a combination. Hands up and hands down. We're checking form back here. Looking good. No
10:22sweat yet, but you know, I think it's coming.
10:25Five seconds to the out. Out knee move. Here we go. Out. Out. Out. Out. Reach tall if you can.
10:34If you can reach tall, go for it. Boom.
10:36If you can't, just turn it out. Put the hands here as a little target. Boom. Boom. What are you
10:42working here?
10:42Well, you're working abs, hip flexors, stomach, glutes. A lot of stuff going on. Heart rate's going. Fat's burning. That's
10:51why we're all here. Pow. Pow. Pow. Pow. Nice.
10:56We're going cross knees in three, two, and cross. Cross. Cross. Reach up. Bam. Here's another thing you can do.
11:05Alternative move. Turn the waist. Turn to the side. Use your opposing hand as a target. Boom. Boom. Boom. Two
11:16rounds.
11:17This is almost the end of round one. Bam. Bam. Let's see that form. Na, na, na, na, na, na,
11:24na, na. Good. Cross more. Boom. Cross over more. Yeah, yeah. More abs that way. Nice. Good. Good. Bam.
11:32We're going to knees up in three, two, boom. Right away. Bam. Reach up. Good. Good. Experiment with that knee
11:42height. You know, just keep moving.
11:44Again, if you get really exhausted, you're starting out, pick up your remote, and go pause. That's okay, because guess
11:52what? We'll be there when you come back. Guaranteed. Bam. Bam. Bam. Bam. Bam.
12:00All right. We're switching in three, two, to side out. One, and out. Out. Out. Out. Right on cue. You
12:07guys are tight. Tight. Oh. Oh. Big reach.
12:12So you've got the fancy hands here, you see. See, Lisa, with the fancy hands, she's got that little thing
12:16going on. Dancer, you know.
12:19You know, we've got Boxer Boy over here. He's got no fancy hands. He's still working hard. I can see
12:23sweat coming. Good. Boom. Boom. Bam. Here we go.
12:29We're doing crossovers here in five seconds. Four, three, two, and cross. Boom. Boom. Boom. Boom.
12:38Now remember, this is our pace. Our pace is not necessarily your pace. Do what you can do. You want
12:45to go slower, go slower. You got some extra pop? Go for it. Nobody's stopping you.
12:51The key is, though, make the transitions when we make them. That's the important thing. Bam. Bam. Good.
12:59We're going to jumping jacks in five, four, three, two, and go. Boom. Boom. Nice and easy here. Nobody's rushing.
13:10Level one, two.
13:12This is partly instructional, so follow us if you can. Go a little slower if you can. If you want
13:20to reach up, bam, touch the hands. Go for it.
13:23A lot more energy. A lot more calories burned. Fluctuate a little bit. Go low. You can even do this.
13:30We're going to run in place in five seconds. Four, three, two, and run.
13:36Backing up. Checking on the kids. How's it going, kid? Good. Yeah? Not to it, really, huh? Now remember, you
13:47want to get those knees up a little bit.
13:48Get your heels up. See the heels? Good. Whatever you like. We're going to go to run lunge next. Reach
13:57up with that right arm first. Get back in place.
14:01Here we go. Three, two, one. Bam. Bam. Bam. Bam. Let's see it. Good. Now you see Lisa's got kind
14:12of a variation.
14:14She's doing this. I want to pull. You see? You've got to pull over here. Pulling. Bam. Bam. Either one
14:22works.
14:23Oh, you're switching on me now, huh? You felt left out, didn't you? That's right. Good. Keep it coming.
14:31All right, boys and girls. Five seconds. We go to jacks. Three, two, and jacks. Boom. Boom. Boom. Boom. Right
14:40here on the sides if you need to.
14:42This is our pace for level one, two. Pick your own. Listen to your body. You've got a stitch. You
14:51feel tired. You're parched.
14:53Hit the pause button. Get some water towel off. But we'll be here every time. Good.
15:01Now the benefits of going a little bit slower is that you can sustain the workout without having to stop
15:06so much.
15:06That's important. Running in place in four seconds. Three, two, and run.
15:12Now if you're really feeling exhausted here, just kick them out like that.
15:17You know, let the arms hang out. Get your breath.
15:21If you're feeling strong, get busy. You know.
15:25Paul, first beat to sweat right over there.
15:27Lisa, nothing.
15:31She'll get sweaty. Keep it coming.
15:36We've got run lunge in five seconds. How are we doing back there?
15:39Three.
15:39Yeah, good. Three, two, and go.
15:44That's a side shot of it.
15:46Like the side shot?
15:48Oh, here's the other side.
15:49All the angles. I got them all.
15:52Nice. Keep reaching.
15:53Good. I'm going back.
15:56No. Okay.
15:57Good, you guys.
15:59Hey.
16:00Important thing to remember here is soft landing.
16:03No pounding. Pounding's bad.
16:06Soft, supple moves.
16:08All right.
16:09We've got X work next.
16:11Three seconds.
16:13Two, one.
16:15Back and forth.
16:16Back and forth.
16:18See my little X down here?
16:20You got one at home, I'm sure.
16:23Every time, different foot.
16:25It's a different square.
16:27Let's leave those arms alone now.
16:29It's about your feet.
16:31Look, if you're tired, you want to do this.
16:34It's okay with me.
16:35Just keep moving.
16:36It's better to move a little than to stop altogether.
16:39Hang in there.
16:40Back and forth.
16:42We've got fast feet next.
16:44Front left box.
16:46Here we go.
16:48One, two, three, and over.
16:50One, two, three, and back.
16:54One, two, three, and over.
16:57One, two, three, and front.
16:59What's happening back here?
17:01Good.
17:02And over.
17:03One, two, three, and back.
17:06One, two, three, and over.
17:09One, two, three, and front.
17:11One, two, three, and over.
17:14One, two.
17:15Stay in that box.
17:16Three.
17:16We're doing cross hops.
17:18Now, hey, look.
17:20This is hard.
17:21Hopping up and down like a bunny rabbit.
17:23So do this.
17:24Just stay busy.
17:26Put both feet in each opposing box.
17:29Front right.
17:30Left rear.
17:32And these guys, you know, it's like the Harlem Globetrotters back there.
17:37Just jumping around.
17:39Super fit people.
17:41Do what you can do.
17:43Keep it coming.
17:44This is okay.
17:45We're back to lateral X work in three, two.
17:49You guys ready?
17:50And go.
17:50Back and forth.
17:52Back and forth.
17:53Just like that.
17:54Remember, you can step.
17:56You can step.
17:57Just keep moving.
17:58Keep breathing.
17:59Listen to your body.
18:01What's going on?
18:02What's going on back there?
18:04Something?
18:05Anything?
18:06Yeah, they're just sweating and stuff.
18:09Back and forth.
18:10Back and forth.
18:12Here we go.
18:13Here we go.
18:15Good, everybody.
18:16Keep breathing.
18:17We got fast feet.
18:18We're going counterclockwise next.
18:20Front right box starting.
18:22Here we go.
18:23One, two, three, over.
18:25One, two, three, back.
18:28One, two, three, over.
18:31One, two, three, front.
18:33One, two, three, over.
18:36One, two, three, back.
18:39One, two, good.
18:41Three, over.
18:43One, two, three, front.
18:45One, two, three, over.
18:48Use those arms if you want to.
18:49Two, two, three, back.
18:50Cross hops.
18:51That box to the front box.
18:52Here we go.
18:52Boom, boom, yeah, here we go.
18:56Last round, hops.
18:58Try a few like this.
19:00Try a few like this.
19:01Mix it up.
19:02Do whatever you can do.
19:04It doesn't matter.
19:05Keep moving.
19:06Keep breathing.
19:08Supple knees, supple ankles.
19:10Bam, nice and soft.
19:11You can even do it this way.
19:13You don't have to hop in both.
19:14Don't worry about height.
19:15Height's not important.
19:16Just slide over.
19:17Slide over.
19:18Keep moving.
19:20Good.
19:21Get a little break in four, three, two, one.
19:26Thirty seconds.
19:28Take the break.
19:28You're going to need it.
19:29Get your water.
19:30Get your towel.
19:31Towel off.
19:32Don't sit down.
19:33There's no sitting down.
19:37Nice and thirsty.
19:39Oh, yeah.
19:41Just keep moving.
19:41Kick it out a little bit.
19:43I'm going to need some water now.
19:44Time out for water.
19:49Man, that's good.
19:51Okay.
19:53All right.
19:53We've got five seconds.
19:55We do front right kick.
19:56You guys ready?
19:58Front left.
20:00Right rear.
20:01Hands are up.
20:02Kick it up as high as you want.
20:03On go.
20:05And go.
20:05Set it.
20:07Kick it.
20:07Set it.
20:08Kick it.
20:09Set it.
20:10Kick it.
20:11Set it.
20:11I want to see some form.
20:13Look how tight the elbows are here.
20:15See?
20:16Protecting your ribs.
20:16Hands are up nice and tight.
20:18Keep that hand up, man.
20:19Keep that hand up right up there.
20:20Boom.
20:21Sometimes your hand will drop.
20:23Good.
20:24Now, the key with slower benefits, of course, again, you can keep going that way.
20:28And if you want to kick a little bit lower, that keeps you going, too.
20:31We're going to switch sides in three, two, one.
20:35Here we go.
20:35Right leg front.
20:36Left leg back.
20:37Kick in the left leg.
20:38Pop it up.
20:39Set.
20:40Pop it up.
20:40Set.
20:42Pop it up.
20:42Set.
20:43Elbows are in.
20:44Bam.
20:44Can you see those knuckles?
20:45Boom.
20:47Boom.
20:48This is our pace in level one, two, cardio.
20:52Pick your own.
20:53You don't like the space?
20:54Boom.
20:54Go slower.
20:55You don't like the way I'm kicking?
20:56Kick higher.
20:57You like what I'm doing?
20:58Do what I'm doing.
20:58Nothing to it.
20:59Let's see the form.
21:00Bam.
21:01Bam.
21:01Remember, you're lifting up your quad and flicking the leg out.
21:04We're going to side.
21:05Okay, I'm sorry.
21:06Knee thrust next.
21:07You guys ready for knee thrust?
21:09Right now.
21:09Left leg forward.
21:10Right leg back.
21:11Hands up.
21:12Bring it up.
21:13Bring it up.
21:14Set it.
21:15Bring it up.
21:16Set it.
21:17Bring it up.
21:18Set it.
21:19Bring it up.
21:20Set it.
21:21Bring it up.
21:21Set it.
21:22That's our pace.
21:23Let's see.
21:23Boom.
21:25Bring it up.
21:26Nice.
21:27Keep breathing.
21:28Bang.
21:29Bang.
21:30Nice pace.
21:31Nice breathing.
21:32Nice form.
21:33Hip flexors.
21:33Quad.
21:34Ab.
21:34Everything.
21:35Now, on the foot adjustment, you can put it wherever you like.
21:37You can go forward.
21:38You can go a little bit side.
21:38Whatever's comfortable for you.
21:40Bam.
21:41Bam.
21:43Bam.
21:43Okay.
21:43Four.
21:44Three.
21:45Two.
21:46We're switching sides.
21:47Right leg forward.
21:47Left leg back.
21:48Hands up.
21:49And go.
21:50Bam.
21:51Boom.
21:53Boom.
21:53You see my foot right here?
21:54It's in that little square.
21:55Bam.
21:56My toe's pointing at an angle a little bit.
21:58It's comfortable for me.
21:59Some people like that knee forward.
22:01I don't like that so much.
22:02I like this right here.
22:03Boom.
22:04Boom.
22:06Drive it up.
22:07This is our pace.
22:07Find your own.
22:08Good.
22:09Elbows are in.
22:10I'm very muscular.
22:11My elbows flare.
22:12I can't help it.
22:13Boom.
22:15Boom.
22:15Good.
22:15We're going to side kicks in four, three, two, one.
22:21All the weights here.
22:22Put your toe on the line.
22:23Get that heel off the floor.
22:25Get your hands up.
22:26Kick to the side.
22:27Pop it.
22:29Pop it.
22:30Bam.
22:32Bam.
22:32Don't worry about kicking the ceiling or anything.
22:34Boom.
22:34You don't have to go high right now.
22:35Kick low.
22:37Good.
22:38Take your time.
22:40Slower is better than faster than burning out.
22:43You don't want to go real fast and burn out and have to take a break.
22:46Find your own pace.
22:47Something that works for you.
22:48Listen to your body.
22:50Keep kicking.
22:50Let's see that form, you guys.
22:52Bam.
22:52Don't hurt me.
22:54Nice.
22:55Good.
22:55Elbows are in.
22:56You've got five seconds here.
22:57Oh.
22:58Other side.
23:00Weights on the right.
23:01Toe on the line.
23:02Hands are up.
23:02There you go.
23:03Pow.
23:05Pow.
23:06Pow.
23:08Good.
23:10Good.
23:11How are we doing at home?
23:12How are you doing?
23:14Hang in there.
23:15Here comes the sweat.
23:16I'm going to do a sweat check.
23:17Let me see.
23:18Oh, yes.
23:19It's happening.
23:21More sweating.
23:22Look at Paul.
23:23Good form, you guys.
23:25Look.
23:25Nothing else is moving other than that leg.
23:27Bam.
23:29Bam.
23:30We're going back to front kicks.
23:31Here we go.
23:32Left leg here.
23:33Right leg in the back.
23:34Hands are up.
23:35And go.
23:36Set it.
23:37Go.
23:38Set it.
23:39Go.
23:40Set it.
23:41Go.
23:42Set it.
23:43Keep in mind, because my elbows flare a lot, too.
23:46Keep those elbows in.
23:47Boom.
23:48Get in that habit.
23:49Good.
23:50Nice and slow pace.
23:52It's level one, two.
23:53We're starting out.
23:54We're learning here.
23:56The key is to keep moving if you can.
23:59Good.
24:00Just because you're going slower doesn't mean you're not burning calories.
24:02You're burning a hell of a lot of calories.
24:04Good.
24:05We're going to front left kick now.
24:07Ready.
24:08Set.
24:08Right leg forward.
24:09Left leg back.
24:10Hands are up.
24:11Pow.
24:11Set.
24:13Pow.
24:14Set.
24:14You're introducing your body to these routines.
24:17There's no reason to bust through them.
24:19Kill yourself.
24:20Strain something.
24:21Hurt something.
24:22Good form.
24:23Good posture.
24:24Good breathing.
24:25Taking your supplements is going to make a big, big difference, man.
24:28Helps recovery.
24:29Helps your speed up your metabolism.
24:32Really, really helpful.
24:33So keep taking the supplements.
24:35Bring them up.
24:36Let's see the form.
24:37Bring it up.
24:39Yeah, man.
24:40That looks so good.
24:42I'm going to take a break.
24:43Oh, I guess I've got to go back to work.
24:45We're doing the right knee thrust.
24:46You ready?
24:47Left leg forward.
24:48Right knee back.
24:49Get them up.
24:50Boom.
24:50Explode.
24:51Set it.
24:53Set it.
24:54Also, if you can get in the habit of not dropping your heel every time, boom, that takes
24:58a lot of energy to lift that heel off the floor.
25:00Boom.
25:01You can't for right now, but you might want to think, oh, in the future I'll try a few.
25:05Just the toes on the floor.
25:06Boom.
25:07And you can spring off that toe.
25:08Pow.
25:10Pow.
25:10Remember, find your own pace.
25:12If this is too slow for you, pick it up.
25:14Too fast, slow it down.
25:15Take a break.
25:15Hit the pause button.
25:17We're going to switch sides.
25:17Three, two, one.
25:20Right leg forward, left leg back.
25:22Hands are up.
25:22Here we go.
25:23Pop it up.
25:25Pop it up.
25:26Pop it up.
25:28Hands up.
25:29Can you see those knuckles?
25:30Good.
25:31Look at those fists.
25:32Oh, they're so perfect.
25:33Don't hit me.
25:33Nice.
25:35Nice.
25:36Good.
25:36Nice, Paul.
25:37Good form.
25:38Everybody's sweating now.
25:39I love it.
25:41That's really good.
25:42Nice.
25:43Go at your own pace, kids.
25:46Bam.
25:47Bam.
25:48Bam.
25:49Boom.
25:50We're going to arms, guys and gals.
25:52In three, two, one.
25:55Wait a minute.
25:56No.
25:56Side kicks.
25:57My mistake.
25:58My mistake.
25:58We can't skip side kicks.
26:00Let's go.
26:00Wait here.
26:01Toe up.
26:02Give me the hands.
26:03Kick it out.
26:04Kick it out.
26:05You thought you could get off easy, huh?
26:06You thought you could skip side kicks.
26:07No.
26:08Sorry.
26:09We got to do it.
26:10Boom.
26:11Bring it up.
26:13Bring it up.
26:14Let's see it.
26:15Pow.
26:15All the weight.
26:16See that?
26:1690% of the weight right there.
26:18Pauly.
26:18Nice, man.
26:19Look at those hands up.
26:20Elbows nice and tight.
26:21I can't get in that body.
26:22I can't take them out.
26:23Oh, yes, I almost did.
26:25Boom.
26:26Bring them up.
26:27Oh, somebody's getting tired.
26:29Pow.
26:29Here we go.
26:30We're going to switch sides.
26:31And switching right leg here.
26:33Toe and go.
26:34Pow.
26:36Boom.
26:37Don't worry about your height or your kicks.
26:38That's not important.
26:39Work on your balance.
26:41That's important.
26:42Work on getting your hands up.
26:43That's important.
26:44Just kick low for right now.
26:46Boom.
26:46You're going to know how flexible your hamstrings feel.
26:49You don't have to do that.
26:51Ouch.
26:51Just kidding.
26:53Good.
26:54Bring it up.
26:56Bring it up.
26:57I hear laughter.
26:59There's no laughter.
27:00Good.
27:01Good.
27:01Three, two, one.
27:04We're going to punches.
27:06Here's the feet position.
27:08Left front, right rear.
27:09Hands are up.
27:10We're going jab, cross.
27:12Jab, cross.
27:13Jab, cross.
27:15Jab, cross.
27:17Jab, cross.
27:18Take your time.
27:20Nice and slow.
27:21Boom.
27:22Don't hyperextend those elbows.
27:24And drive that hip on that cross.
27:26Drive it.
27:27Set.
27:28Drive it.
27:28Let's see you guys.
27:30Oh, look how good Lisa's looking.
27:33Nice.
27:34Drive that hip more.
27:35Boom.
27:35Turn.
27:36Drive it.
27:37Jab.
27:38Drive it.
27:39Let's see Pauly.
27:40Oh, I wouldn't mess with him in an alley.
27:42He'd hurt me bad.
27:43We're going to switch sides.
27:45Switch legs.
27:45Here we go.
27:46Right forward, left back.
27:47Hands are up.
27:48Drive it.
27:50Drive that hip.
27:51Jab.
27:51Drive that hip.
27:52Hands are up.
27:53Drive that hip.
27:54Jab.
27:55Drive that hip.
27:56Jab, cross.
27:57Jab, cross.
27:59Jab, cross.
28:00This is our pace.
28:01Find your own.
28:01If you like ours, stick with it.
28:03If you don't, find your own.
28:04Good.
28:06Nice.
28:07Jab, cross.
28:09Jab, cross.
28:10We're a team.
28:11Oh.
28:11We'll take you on.
28:13The three amigos.
28:14Oh.
28:14Good.
28:15We're going to do hook, uppercut.
28:17Left leg forward, right leg back.
28:18Hands are up.
28:19Hook, uppercut.
28:21Hook, uppercut.
28:23Hook, uppercut.
28:24Hook, uppercut.
28:25Make that T.
28:26Boom.
28:27Boom.
28:27Or L.
28:28Upside down L is really what it is.
28:30Bam.
28:31Bam.
28:33Nice.
28:34Hook, uppercut.
28:36Hook, uppercut.
28:37Get in the habit of using your body.
28:38Don't just throw your arms.
28:40It's not this.
28:41It's this.
28:43Get your body involved.
28:44Hips, weights, buttocks.
28:45Everything starts moving.
28:47Good.
28:47Where am I?
28:47Oh.
28:49We're switching to the side.
28:50Here we go.
28:51Right leg forward, left leg back.
28:52Hands are up.
28:53Hook, uppercut.
28:55Hook, uppercut.
28:57Bang, bang.
28:58Use your body.
29:00Don't forget to breathe.
29:02Knees are supple.
29:03Boom, boom.
29:05Boom, boom.
29:06Let's see it.
29:07Mm.
29:08Good.
29:09They're so quiet.
29:11They're so quiet and obedient, and I love that about these kids.
29:13Very nice.
29:15Boom.
29:15Bang, bang.
29:17Just back here working hard and sweating.
29:19I love it.
29:20Bang, bang.
29:21Oh, we got body blows in four, three, two, one.
29:26Here comes body blows.
29:27One foot forward, other one back, whatever's comfortable.
29:29And rock them out.
29:31Rock them out.
29:32Make a straight line.
29:34Can you see me over there?
29:35Straight line.
29:36Bam.
29:37Just like that.
29:38Keep your waist loose and your hips loose.
29:40You see how I'm moving and twisting?
29:42Just like that.
29:43You see that?
29:44Boom.
29:45Boom.
29:46Good.
29:47Good.
29:48Don't worry about speed right now.
29:49Speed's not important.
29:51All right.
29:51Keep it coming.
29:53We've got our last round of punches in four, three, two, one.
29:58Left leg four, right leg back.
30:00Hands up.
30:01Let's go.
30:02Jab, cross.
30:03Jab, cross.
30:04Hang in there, everybody.
30:05We're almost done.
30:06Boom, boom.
30:07Boom, boom.
30:09Boom, boom.
30:09Find your pace.
30:11Listen to your body.
30:12Let's see it.
30:14Bam.
30:15Bam.
30:15Everybody's sweating.
30:16Everybody's working.
30:17Everybody's looking good.
30:19Jab, cross.
30:20Jab, cross.
30:21Drive that hip.
30:22Drive it.
30:23Jab, cross.
30:24Put them out.
30:25Knock them out.
30:26Hmm, hmm.
30:27Hmm, hmm.
30:28Good.
30:28Let's switch sides.
30:29Here we go.
30:30Other side.
30:30Right leg forward, left leg back.
30:32Hands up.
30:33Jab, cross.
30:34Jab, cross.
30:36Boom, boom.
30:37Bring it on.
30:39Having fun.
30:40Nice, guys.
30:42Hmm, hmm.
30:43Let's see.
30:44Hmm.
30:44Knees are bent.
30:45Very good.
30:46Boom.
30:47Don't hyper-extend.
30:48Not on these jabs and crosses.
30:49You want to pop the elbow.
30:50No need for that.
30:52Bam, bam.
30:52Pff, that's looking nice.
30:54Ball.
30:55Great.
30:56We're going hook, uppercut.
30:57Left leg forward, right leg back.
30:59Here we go.
31:00Hook, uppercut.
31:01Hook, uppercut.
31:02Now, in the last round, if you were just throwing your arms around, try getting a little bit
31:07more involved this time.
31:08Bam, bam.
31:09Boom, boom.
31:11Boom, boom.
31:12Here we go.
31:13You know what's happening here?
31:15You're working abs and obliques without having to do crunches.
31:19Oh, come on.
31:20Tell me that isn't beautiful.
31:21Boom, boom.
31:23Boom, boom.
31:23I'm also working shoulders, back, shaping the arms.
31:27Oh, it's so good.
31:28We're going to switch in three, two, and one.
31:32Other side.
31:32Here we go.
31:33Right leg forward, left leg back.
31:34Get them up and throw it.
31:36Hook, uppercut.
31:37Hook, uppercut.
31:39Hook, uppercut.
31:40Boom.
31:41I hope nobody's been holding their breath the whole time.
31:44Hoo, anybody turning blue?
31:45No blue people.
31:46That's good.
31:47Hook, uppercut.
31:49Hook, uppercut.
31:50Bring it on.
31:51Come on.
31:52This is the last of hook uppercut.
31:55Good form, you guys.
31:56Looking really nice.
31:57Bam, bam.
31:58And three.
31:59And two.
32:01Body blows.
32:02Here we go.
32:05Last time.
32:06Last round.
32:07This is it.
32:08You might want to go a little bit faster.
32:10You feeling good?
32:11Bring it on.
32:12Bring it on, on, on, on.
32:14Big extension.
32:15Don't hyperextend the elbow, though.
32:17Go a little bit faster this time.
32:19It's last round.
32:20Turn it on.
32:21Come on.
32:21Working the waist.
32:22Working the waist.
32:22Working the triceps.
32:24Working the abs.
32:24Come on.
32:25Come on.
32:25Shoulders.
32:26Bam, bam, bam, bam.
32:27What do you got, Lisa?
32:27Hit it.
32:28Hit it.
32:28Hurt me.
32:29Ow.
32:30Ow.
32:30Ow.
32:30Paul.
32:31Hurt me, man.
32:32Good.
32:32That's so nice.
32:33Three.
32:34Two.
32:35Shake it out.
32:36Oh.
32:36Oh.
32:37Oh.
32:37That was good.
32:37Give me some skin, everybody.
32:39Like it.
32:40Like it.
32:41Shake it out.
32:42We've got two-minute cool-down.
32:43Get your towel.
32:45Drop the sweat.
32:46We've got abs coming up next.
32:48Okay?
32:48Actually, no, I'm sorry.
32:49I was wrong.
32:50We've got to stretch after the cool-down.
32:52How are you guys doing?
32:53I'm going to personally finish my bottle of water.
32:57Kick those legs out.
32:58Shake out the arms.
33:00Shake out the arms because we did a lot of punching, man.
33:03Shake it out.
33:04Kick it to the side a little bit.
33:06I'm going to stop talking for a few seconds because I'm going to drink this water.
33:13Because I happen to be thirsty.
33:17Cool-down's important.
33:18Heart rate's been really high.
33:20And the key here is to bring it down slowly.
33:22The last thing you want to do is sit down or lay down or go grab a cheeseburger.
33:26That would be bad.
33:27So you don't want to do that.
33:29Good.
33:29You've got a minute left of the cool-down.
33:31That sound says a minute left of the cool-down.
33:34Shake out the arms.
33:35How are you guys doing back there?
33:36Great.
33:37Good.
33:38If you want to do a little kind of a run in place, that's cool.
33:42That'll loosen up the neck a little bit and shoulders.
33:45You know, do what feels right.
33:46You can follow us exactly.
33:48Shake out the arms.
33:50You want to, of course, now start to deepen the breath a little bit.
33:53And exhale it out.
33:55Whoa.
33:56How'd that feel?
33:57Fantastic.
33:58Really?
33:59All right.
33:59Pauly?
34:00Great.
34:00It's not bad for young whippersnappers, I've got to say.
34:04Oh, my gosh.
34:05All right.
34:06We're almost into our stretch.
34:07Cool down.
34:08Heart rate's coming down.
34:09Let's step side to side here.
34:13Good work.
34:14We're going to stretch the shoulders, chest a little bit.
34:16We're going to get the back side of the legs, the front side of the legs.
34:19Okay.
34:21All right.
34:22Still cooling down.
34:23If you need your towel, sweat's pouring down your face.
34:26Towel off.
34:27All right.
34:28We've got our stretch in three, two, and one.
34:32Wide feet.
34:33Turn those hands out.
34:34Take a deep breath.
34:37Reach up.
34:39Good.
34:40Turn that toe out.
34:41And reach.
34:44Bonus.
34:46Hand up.
34:47Followed by the other one.
34:49Turn it out.
34:51Same thing, other side.
34:53Big stretch.
34:55Reach out.
34:57Come on up.
34:59Pull wide across the chest for one.
35:02Let's do it again.
35:04Pull wide for two.
35:08Make sure to breathe.
35:09Bring it up.
35:11Wide.
35:12Let's exhale all the way down.
35:14Swan diving.
35:15Stretching the lower back.
35:17Hang temporarily if you need to.
35:21Good.
35:22Deep breath.
35:23Exhale over.
35:26Stretching the back of the leg.
35:28A little bit of hip action here.
35:29A little bit of groin.
35:31Looking good.
35:32Everybody's sweaty.
35:33Cooling down.
35:34Other side.
35:36We're having some fun.
35:39Yeah.
35:40Good.
35:40Back to center.
35:42Good.
35:42Hands on the knees.
35:44Come up slow.
35:45Round, round, round, round, round, round, back.
35:48Chin's on the chest.
35:50Bring it up.
35:50Let's get those quads, too.
35:52If you need a chair for support, grab one.
35:55Let's go.
35:56Now, if you don't feel this stretch, drive the pelvis forward.
36:00Nice and good posture.
36:02Pull that heel into the butt there.
36:05And other side.
36:06Here we go.
36:07Stretch out that quad.
36:09I'll try not to fall down.
36:11Where's my chair?
36:13I'll mime a chair.
36:13Oh, there it is.
36:15I don't need a real chair.
36:16I'll use a mime chair.
36:17I'm shaking.
36:18Okay.
36:20Good.
36:21Let's roll the necks.
36:22Just kind of loosen that up.
36:24One side.
36:25Right ear, right shoulder.
36:27Drop it down.
36:29Keep breathing.
36:30Arms are loose and hanging.
36:32Other side.
36:35Back to center.
36:37And bring it up.
36:39All right.
36:39We got the TH-100 ab routine.
36:42You guys ready?
36:43Okay.
36:44There you go.
36:45Get into position.
36:46Everybody's ready.
36:48All right.
36:48Here's the deal.
36:5010 exercises.
36:5110 reps.
36:52That's 100.
36:53Feet a little bit wider there.
36:56At least there you go.
36:57Make them harder on you.
36:58Clasp the fingers.
37:00Just like that behind the head.
37:03Can you see me?
37:04Not all the way.
37:05Part way.
37:06Thumb support the neck.
37:07Elbows are wide.
37:09Chins off your chest.
37:10Eyes are on a spot in the ceiling.
37:11Standard crunch.
37:1310 times.
37:13You guys ready?
37:14Ready.
37:15And go.
37:171, 2.
37:18Got to breathe, man.
37:193.
37:19You stop breathing during abs.
37:204.
37:20Everything goes south.
37:225, 6.
37:23Get those elbows.
37:247 so you can't see them.
37:258, 9, and 10.
37:29Good.
37:29Relax for a second.
37:30Drop both legs all the way to the right side.
37:33Same movement.
37:34Same thing.
37:35The legs are over to the side.
37:38Ready?
37:38We're going to work the obliques.
37:40And go.
37:411, 2.
37:43Nice.
37:443, 4.
37:45You see his chin here?
37:465.
37:47Nice and high.
37:48Good.
37:49Good.
37:49There we go.
37:50Bang.
37:51You got two more.
37:52Boom.
37:53Boom.
37:53Nice work.
37:54Let's roll him over to the side.
37:56See what Lisa's doing now?
37:58And go.
37:591, 2.
38:01Eyes up here.
38:023.
38:02Elbows wide.
38:034.
38:04Crunch that oblique.
38:055.
38:05Got to breathe.
38:066.
38:07Come on.
38:07Bring it on.
38:077.
38:098.
38:09Nice work, you guys.
38:109.
38:1110.
38:12Good.
38:13Now, back where you were.
38:14Bring the feet up.
38:15Cross the feet.
38:16Now what you want to do is swing the hands from back here all the way above your forehead.
38:22You want to drive those elbows to the knees.
38:23Ready, set, go.
38:25Bam.
38:262.
38:27Nice.
38:27Now remember, if you can't go over to your knees, it's no big deal.
38:30It's okay.
38:31Go as high as you can.
38:32If you need a break, hit the pause button and come back.
38:35All right?
38:35This is number 7.
38:37Number 8.
38:38Number 9.
38:39Last one.
38:41Bang.
38:42Legs straight up.
38:43Lock the thumbs.
38:44Reach up to the toes.
38:46Now remember, if you need a little extra support on your head, put your hand behind your head
38:50and just reach up with one hand.
38:51Ready, you guys?
38:52Go.
38:521.
38:542.
38:553.
38:564.
38:57Look, not everybody has straight legs.
38:58It's no big deal.
38:59These guys happen to be really flexible.
39:01If your knees are bent, it's still okay.
39:02If you can't reach your toes, it's still okay.
39:04Good.
39:04That's 10.
39:05Drop the hands down.
39:07Doing short leg lifts.
39:08Let's see it, you guys.
39:10Right in this range of motion.
39:11Go.
39:11Bam.
39:13Bam.
39:13Nice.
39:14Nice.
39:15Leaves how you form.
39:17Now these guys have their heads on the floor.
39:19If you'd like your head off the floor for more support for your back, that's fine.
39:22That's 7, 8, 9, and 10.
39:26Good.
39:27Let's go back to our original arm position.
39:29Chin off chest.
39:30Elbows wide.
39:31Lift everything up and lock it into place.
39:34That's it.
39:34Once the upper body is up, it stays there.
39:36Now the toes go in and out.
39:38Let's see it.
39:39And 1, and 2, 3.
39:43Now if this hurts your lower back, 4, what you want to do is go high with your feet.
39:475, 6, 7, nice, 8, 9, 10.
39:55Good.
39:56Now rest for a second.
39:57Upper body stays exactly the same.
39:59Elbows are wide.
40:00Chin off your chest.
40:01Open up the knees.
40:02You're going to rock the feet.
40:03It's called ab hip rock.
40:04Bang.
40:05Ready?
40:05Go.
40:071, 2.
40:08Hit my hand with that knee.
40:113, 4.
40:12Make sure to breathe.
40:13You've got to breathe.
40:145, 6, 7.
40:17Good, Paulie.
40:188.
40:18You see how he's lifting his butt off the floor?
40:19That's a little bonus move.
40:20You've got one more.
40:21Bam.
40:22Now we've got bicycle.
40:24Bicycle's a bear, but it's good.
40:26If you need to take a break, take the break.
40:28Every move is a half.
40:30Ready, set, go.
40:321, 2, 3.
40:34Point those toes.
40:354.
40:35Make them pretty.
40:355.
40:366, 7, 8.
40:39Good girl.
40:409, 10.
40:41Nice.
40:42Full body crunch.
40:43Hands here by the ears.
40:45Straighten out the legs.
40:45If you have to touch the floor with your heels every once in a while, it's okay.
40:48No big deal.
40:49Do what you can.
40:50Ready?
40:51On, go.
40:51And go.
40:521, 2.
40:54Bring that other elbow right down here.
40:563, yeah, 4.
40:58Good.
40:58And 5, and 6.
41:02Nice form.
41:037.
41:04Open, close.
41:058.
41:05Open, close.
41:079.
41:07Last one.
41:08Bust it up.
41:09Good.
41:09Pull the knees into the chest.
41:12Relax.
41:13Start to breathe.
41:14Get a normal breath.
41:17Get the blood back into your skull.
41:19No, I'm kidding.
41:20Nice work, you guys.
41:22Roll over on your stomachs.
41:24Just like this.
41:25Watch me here.
41:27Okay, I'm down.
41:28Elbows underneath the shoulders for the first one.
41:31Open it up.
41:34Now, if this hurts your lower back, you don't want to go more than this.
41:36This is fine.
41:38All right?
41:38If that doesn't really bother you, get the hands under the shoulders.
41:42Now, you come up for a cobra move.
41:44You feel that stretch, Paul?
41:45Oh, yeah.
41:46Do you, Elise?
41:47Feels great.
41:48All right, girl.
41:48Come on.
41:49Now, hands and knees.
41:51Sit on the heels.
41:53Reach out.
41:55Good.
41:57Little bonus stretch here.
41:58Reach over to the right side.
42:00One hand on top of the other.
42:01That stretches out the lats a little bit.
42:03Good.
42:04Over here.
42:06Nice.
42:06Other side.
42:09That's really nice work, you guys.
42:11Let's just hang out here in child's pose.
42:12Head down to the floor.
42:14Put the arms behind.
42:16Hands up.
42:17There you go.
42:18Level one, two, cardio abs.
42:20Nice work.
42:21Very nice work.
42:23We'll see you all tomorrow.
42:25All right.
42:27Good work, everybody.
42:32What do you have in common with these Power 90 success stories?
42:36The drive to quickly transform your body.
42:39So make sure you also use the same tools to get the fastest results you can from every workout.
42:45The key is the complete Power 90 supplement-assisted exercise program.
42:50It's your secret weapon to getting faster results with the same amount of effort
42:54and keeping those results year after year.
42:58I would take them, like, 30, 40 minutes before my workout,
43:01and it gave me a little extra boost to get through the workout.
43:05It changed my energy.
43:06The ginseng and the natural supplements are really, really great.
43:10I really, really like the supplements.
43:11It made me have more energy.
43:14I could feel my metabolism working faster.
43:17I wasn't tired anymore, and that's a really, really good part of the program, too.
43:22The Power 90 supplement-assisted program includes the Total Health Formula for Women,
43:27the Strength and Muscle Formula for Men,
43:29plus the Performance Formula design for everyone interested in maximizing their results.
43:34These formulations were designed by Beachbody.com sports nutrition specialist Tim Avila
43:40and tested in the Beachbody labs.
43:42Tim's job is to incorporate the latest science and research into each formula,
43:47while at the same time making sure that all the ingredients are thoroughly tested, safe, and all-natural.
43:53The team of nutrition scientists that worked on these formulas have really pulled the best
43:59from some of the different areas of nutrition science to make these formulas safe and effective.
44:05I looked at the ingredients, and I looked, and I'm into herbs and that,
44:09so I take that stuff, and I checked it on the internet.
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44:17You assimilate it easier.
44:19It passes through the digestive system easy.
44:22There's no side effects.
44:24For women only, the Total Health Formula was designed to work along with the exercise program
44:30to provide proper long-term thyroid and metabolic support.
44:34The women's formula has specific components and ingredients to help with overall metabolism,
44:40particularly with women where there might be an issue of underactive thyroid, things of that nature.
44:45There's also included soy protein and isoflavones from soy,
44:49which provide general health support for women,
44:51so we can support them nutritionally so that they feel good, have more energy, and are generally healthier.
44:57Together with exercise, your body will burn fat faster
45:00while increasing muscle tone and decreasing fat stores.
45:04And as your body metabolizes fat more rapidly, you'll see a dramatic drop in pounds and inches.
45:10On the Power90 program, I lost 20 pounds.
45:14I lost a total of 10 inches.
45:16I lost 4 inches on my waist.
45:18I lost 3 1⁄2 inches on my hips.
45:21I went down 3 dress sizes.
45:23I have more stamina.
45:24I feel better about myself.
45:26My self-esteem is just way up there.
45:29Next, for men, the Strength and Muscle Formula contains pure, pharmaceutical-grade creatine monohydrate,
45:35which is fast becoming the athlete's most important supplement.
45:39Sports trainers and physical therapists recommend the ingredients in the Male Strength and Muscle Formula
45:44when combined with training because together they are proven to increase and maintain muscle strength,
45:50promote significant increase in muscle size or lean body mass without increasing body fat or the body's water retention,
45:57reduce fatigue and lactic acid buildup from working out,
46:00and permit more intense training which further improves strength and muscle growth.
46:05While creatine can be supplemented by diet,
46:08to obtain just 5 grams of creatine from meat would require over 2 pounds of fresh, uncooked beef.
46:15We figured a powdered version would be a better way to go.
46:18If you're not taking creatine, you're missing out.
46:21You're not maximizing your workouts and getting the results that you could be getting.
46:25Men are using the men's formula.
46:27Women use the women's formula.
46:29And for the best results, the performance formula is for everybody.
46:33The performance formula is designed to cover 3 aspects related to the workout.
46:38The first is to give more energy so that someone is looking forward to working out.
46:43The second is to maximize that time spent for fat burning and results in body composition.
46:50And the third is to recover from exercise so that you can look forward to the next day.
46:54The combination of training with Power 90 plus the Power 90 performance formula
46:59gives you a potent, natural combination that will benefit anyone who wants to burn more calories,
47:05have more energy, and get the most out of their Power 90 program without any risky ingredients.
47:10Key all-natural ingredients in this proprietary blend include Tibetan rhodiola,
47:15ginseng, hydroxycitric acid from the brindleberry, and L-carnitine.
47:20When combined with exercise, this unique supplement supports the body's natural ability
47:25to retrieve, process, and burn stored body fat.
47:29With this formula, we're trying to specifically alter the body's metabolism
47:33so that it knows to go and access stored fat for energy and process it and burn it during the
47:40workout.
47:40In simpler terms, exercise plus the performance formula turns your body from a simple calorie consumer
47:46into the ultimate fat burning machine.
47:48Even Carl and John, the founders of Beachbody.com, showed that with the Power 90 supplement-assisted
47:55exercise program, you will get fast, dramatic, and long-lasting results from the same amount of effort.
48:01And best of all, if for some reason you don't see and feel immediate results from the Power 90 supplements,
48:07simply return the unused portion within 30 days for a full refund of the purchase price.
48:12Power 90 customers can order rush delivery of any of the Power 90 supplements
48:16by calling this toll-free number or by visiting beachbody.com.
48:20Results from the Power 90 test group proved that you can transform your body in 90 days
48:25with supplement-assisted exercise.
48:28So stay with the program, follow the diet guide, and take the Power 90 supplements,
48:32and watch your body change into the lean, strong, fit body you've always dreamed of.
48:53Definite Coach
48:54We are a result of� playback
48:55We're an unsuressed
48:55If we do our tops and tightness
48:55Montreal
48:55Michelin
48:56We are on a plate
48:57We're on a plate
48:58We're on a plate
48:58We're on a plate
49:01We're on a plate
49:03We're on to the plate
50:08We're right back.