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00:00:00
welcome to Opus now this is by far the
00:00:05
hardest workout ever put on tape myself
00:00:09
and all of your trainers have worked
00:00:12
very hard to challenge you give you
00:00:15
something to aspire towards show you
00:00:16
what's possible have fun with it but by
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all means do not even attempt any of the
00:00:22
things you see during this workout
00:00:23
without first watching your tutorial are
00:00:27
we ready to start this here we go we're
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gonna begin with squatting back bends
00:00:34
everybody deep breath up and lower and
00:00:38
come up
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lower and come up so feel dynamic
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movement again let's talk about what
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we're stretching
00:00:46
we got the hip flexors pull up top on
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the wall reaching up through the last
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big inhale big exhale coming up onto
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those toes what we call triple flexion
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all the way up real good guys last one
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right here
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and down now we're gonna sink it into a
00:01:02
dynamic side lunge ready everybody let's
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go over over over
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oh so you're staying nice and low now
00:01:10
you're just floating through the
00:01:12
movement we're stretching out those
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inner thighs Oh a little bit old bleats look at all
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mores range of motion and notice how
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he's rocking up onto that heel real low
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the lower you get the more you're
00:01:24
stretching it oh my god show up give me
00:01:27
three two and one okay let's get that
00:01:32
heart rate up with some crossover jacks
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open it up deep breath in and bring it
00:01:36
over so arms cross legs cross arms
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crossed legs possible big movement here
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I need the chest open back open open up
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those shoulder blades when you cross
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over bringing the legs all the way in
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all the way out working those hips inner
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thighs outer
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I gotta heat up the body quite literally
00:01:58
got a lot of work to do
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three two one beautiful everybody okay
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rear lunge for the twist here we go
00:02:08
let's take you back and lean back rotate
00:02:12
back twist and rotate now what I want
00:02:18
you to do is really open up that chest
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keep the spine totally straight and push
00:02:23
those hips up so you're hitting those
00:02:26
hip flexors right there real nice this
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is not fast slow and controlled give me
00:02:32
a big range of motion right now
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fantastic guys last one and hold it okay
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lateral jump ropes everybody ready feet
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together and take it over so again we
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should feel this in your obliques
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I want those feet together nice and
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tight squeeze those inner thighs and
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just bounce it side to side
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whoa I feel like we're about to base
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jump off of a cliff I'm not gonna kid
00:03:04
you how do we all feel real good all
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right let's pick that up pop pop pop pop
00:03:11
pop give me some speed everybody
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beautiful beautiful beautiful three two
00:03:17
one Crescent kicks set flip them out out
00:03:24
up and around straight legs opening up
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those hips feel it in the hamstrings
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engaging the ABS big sweeping range of
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motion watch how they tap step out
00:03:38
step out like totally straight longest
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lever possible
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it embarrasses me when you guys kick
00:03:43
above your head like that it embarrasses
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me I'm embarrassed three two last one
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okay ready to work grab a weight you got
00:03:59
what do we even call these push-ups into
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weighted bird dogs everybody in position
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deep breath in take it down up freeze
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down up raise so the heavier you go with
00:04:17
this the harder it is we're blasting
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right out of that push-up raising
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opposite leg opposite arm full extension
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of the levers with weighted resistance
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very very challenging match the rest of
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the movement last one down up raise it
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set it down
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okay now two ways you're gonna need two
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weights flying stork this might seem
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easy and I thought it was easy at first
00:04:45
it's not on that right leg rubber fly
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jump switch reverse fly jump switch
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reverse fly jump switch so what we have
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landing on the toes fly me in hop breast
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fly me in Kop and press good guys last
00:05:12
one and down beautiful
00:05:16
pistol squats so you've been working
00:05:19
your way up to having it up strength for
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this you're gonna come to the top of
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your mat extend the leg and slowly lower
00:05:27
down to the ground so let's show them
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how it's done the more advanced version
00:05:31
is going to be floating the leg in front
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of you if you've got more chin to the
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chin to the knee that's more beautiful
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to help you balance some of us don't
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have a kill these flexibility to help
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you balance you can hold on to the toe
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this is it last one guys all the way
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down all the way up perfect now we come
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back to the top push up bird dogs
00:05:58
everybody ready opposite hand deep
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breath in and down up down up
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explode out of that push-up with force
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inhale exhale and rip it I want you to
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float on the way up as you raise the arm
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and leg go up lift down raise it down
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last one up down beautiful okay flying
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storks again the mod here of course is
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no weight so we come onto that leg lock
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it back
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deep breath fly pop fly pop fly hop and
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you see the challenge is to jump switch
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those legs in mid-air give me three
00:06:57
- this was all your idea and one perfect
00:07:02
pistol squats again on the opposite leg
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now if you don't have great flexibility
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watch this
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find a platform for your heel because I
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don't have good flexibility in my
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Achilles so a little platform under the
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heel let's go down up down
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up
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whole idea is if you need to modify in
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those small ways give yourself a little
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lip get a weightlifting shoe and that
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will help you until you get stronger and
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your range of motion is increased last
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one down up perfect hike jump forward
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everybody
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two minutes cardio deep breath in you're
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gonna jump both feet up and grab them
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with your hands three two go
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unbelievable nice soft landing this is
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ridiculous
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notice how Jason's kicking those feet
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all the way up to the hands if you've
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got the AB strength the key is a nice
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little squat the mod is gonna be a knee
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tuck with a foot grab at the top
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beautiful guys one more one more way out
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let's go up perfect okay
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springing tripod watch your tutorial
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please can two demos this perfectly we
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come down to the ground feet are wide
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like a sumo stance bending in the arm
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everybody up deep breath go
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[Music]
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sucked guys
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all right we have give me speed give me
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speed three two one right back to the
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pike jumps I can't even begin to get my
00:09:02
feet that high don't have the
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flexibility well the core shrink yet
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your start where I need is out and then
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you can even modify the range of motion
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might touch machines ready everybody
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let's go go go oh man have I told you
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guys today how much I hate you for this
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Oh two more last one
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Oh
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swinging tripod hit the deck okay now
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[Music]
00:09:44
maash oh my god that's beautiful do it
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again do it again
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look at that hang time she lives through
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the quads pull the belly up to the sky
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lands on a bent elbow deep breath and
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then of course when there's more your
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double time go go
00:10:03
three two one thank you perfect dragon
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flags these are all more favorite I'm
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not going to do these because I have a
00:10:13
mic pack on all right
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brace yourself with the hands normally
00:10:18
you have a pole to hold on to you we're
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not in selling a pole your living room
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sorry
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it's harder for that reason shoulder
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stand all the way up pressing the hips
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totally parallel with a 5 4 3 2 1 down
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to the ground we have two more pup and
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five four three two one one more up five
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four three two one beautiful everybody
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roller boat you'll grab two weights hold
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them in your hands out behind you extend
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okay there modification no wait
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rock and roll so it's like a little
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hollow man and the body is totally rigid
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using all core strength levers fully
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extended to rock the feet in the hands
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up and down notice heels never touch the
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ground we've got three two last one
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beautiful get on out of here sweet job
00:11:25
alright that's the end of circuit one we
00:11:27
begin circuit two with Superman to Aztec
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push-ups is everybody ready if you need
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to modify you will do plyo clappers here
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we go three two one
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all right what are we doing we were set
00:11:42
Superman legs up arms up Pike touch the
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toes legs up arms up big Pike touch the
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toes got one more one more up one more
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tap hold it okay
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wait it duck quacks let's go in those
00:11:56
cloths two weights back it on up cross
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them over the shoulders drop it down for
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hor back everybody ready
00:12:04
let's go one two three four walk it one
00:12:10
two three four up two three four back
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two three four good mornings with those
00:12:25
weights okay
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palms face the wall behind you feet
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shoulder-width apart
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deep breath in extend good morning bicep
00:12:34
curl extend raise now these are
00:12:40
extremely challenging we're very limited
00:12:42
on what we can do for back with this
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workout unless we install a pull-up bar
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in your living room so by extending that
00:12:49
lever just like what we see here you're
00:12:52
making it that much harder on your core
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your glutes your hamstrings your low
00:12:56
back up there that's love right there
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one more come on one more here we go
00:13:02
back
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flat belly button into the spine all the
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way parallel reach extending pull and if
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you want more can always go heavier drop
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him down back to the top Superman a sex
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set him down there is one more mod for
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anybody who needs it the let's go on the
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knees up and tap everybody ready
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here we go let's go up tap reset up tap
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reset okay so you got two more every
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time you're gonna reset one more Pike up
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touch those toes beautiful perfect duck
00:13:42
walks again
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Robin wait cross them over the chest
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deep breath in for up no no no no no
00:13:55
ready deep breath drop it down let's go
00:13:59
and you really don't want your head to
00:14:03
change levels at all we've got to count
00:14:05
us back let's go backwards it's all a
00:14:09
nice tight contraction
00:14:11
you're welcome one more time here we go
00:14:13
up last time - lets go up two three
00:14:17
let's go up one let's go back oh my god
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I need one two three or stop good
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mornings with those weights extend the
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arms all the way up legs wide deep
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breath lower
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come send raise the modification would
00:14:42
be this animal the modification will be
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to remove the weights I just use the
00:14:49
weight of your arms in the long lever to
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do the move one more flatten that back
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shoulder blades in nice and tight big
00:14:56
curl big extension raise them up set
00:15:00
them down kipping burpees everybody in
00:15:05
position please
00:15:06
deep breath in watch us go
00:15:16
okay so what do we see slow roll back
00:15:19
quick shoot up drop right back down to
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the ground and up the modification is
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gonna be a shoulder stand shoot through
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without the Kip one more everybody
00:15:31
roll back shoulder stand come on to the
00:15:33
feet shoot right through into that
00:15:35
Burpee and hit the deck pause okay ninja
00:15:40
knee tucks guys onto the knees deep
00:15:44
breath in
00:15:56
[Music]
00:16:00
Kip's again top of the Mack everyone
00:16:04
ready three to go deep breath it shoot
00:16:10
beautiful
00:16:11
notice these guys are using the momentum
00:16:14
rollback pressing the hands right by the
00:16:17
ears shooting those feet up into the air
00:16:19
quad flexibility oh oh my god one more
00:16:24
hold it beautiful
00:16:26
hip flexor stretch right there Oh Nazy
00:16:31
chucks again last hop good set
00:16:34
here we go three to go
00:16:46
[Music]
00:16:54
guess why extended one on plank recovery
00:16:59
kinda get in position extend your plank
00:17:04
and one arm
00:17:09
to as low as you can
00:17:12
oh god these are terrible you're gonna
00:17:15
breathe through it got 30 seconds on
00:17:19
each side if your hand is slipping place
00:17:23
a towel on the mat in three two switch
00:17:28
hands so my hand extends white base with
00:17:34
the feet it's fine it's totally neutral
00:17:36
breathe through it look at this form all
00:17:39
right and that's so good just inches
00:17:41
from the ground first three look at that
00:17:43
look at that oh my god
00:17:46
five don't push up you jerk you jerk
00:17:49
three two one
00:17:52
that's circuit to switch okay you're
00:17:56
halfway through circuit three chaturanga
00:17:58
crawlers watch us everybody come down
00:18:02
into your chaturanga deep breath and
00:18:05
let's close and back
00:18:12
oh these are awful these are so large
00:18:16
watch Omar he moves same arm same leg
00:18:19
last one up guys one two three four same
00:18:24
arm same leg pushing through and break
00:18:28
oh my god I could do one of those okay
00:18:30
now shrimp squats get a pillow have it
00:18:34
handy or a towel you're gonna put it on
00:18:36
the ground so you can drop your knee
00:18:38
onto it
00:18:39
hamstring curl arms in front is easier
00:18:41
if you can grab the foot three two one
00:18:45
tap and lift tap and lift look now
00:18:56
a pop up front cake will be a great
00:18:59
modification so we come all the way down
00:19:02
to the ground drop the knees drop the
00:19:04
chin last one grab that leg and pick it
00:19:10
back up
00:19:11
okay these are terrible you guys this is
00:19:14
their fault
00:19:15
what arm poor job I cannot even begin so
00:19:18
I'm gonna show you the modification
00:19:19
we're gonna come into our push-up
00:19:21
position and the mod is gonna be
00:19:24
fingertips and you'll raise the hand
00:19:26
when you're ready three two one drop
00:19:29
go drop
00:19:32
go now make sure you watch your tutorial
00:19:36
watch other boys use they have a really
00:19:39
long wide face they keep the elbow in
00:19:41
nice and tight to protect the shoulder
00:19:43
okay we have two more inhaling down
00:19:45
exhale push one more inhale exhale push
00:19:49
back to the this is a horrible
00:19:52
super-sized back to our chaturanga
00:19:54
crawler take a breath
00:19:57
shake it out get in position and let's
00:20:00
go down and back it's just funny the
00:20:16
modification is gonna be uneven push-ups
00:20:19
all the way down all the way up one in
00:20:22
front of the shoulder one hand behind
00:20:23
last push up and stop we're gates trim
00:20:26
squats on the opposite leg remember put
00:20:30
that pillow on the floor under your knee
00:20:32
ready everybody
00:20:34
hamstring curl down up and the arms in
00:20:40
front help you counterbalance making it
00:20:43
easier the arms in fact robbing the foot
00:20:48
is the progression all the way up one
00:20:53
more do it left
00:20:56
there it is beautiful one-arm push-ups
00:21:00
opposite side now the other option is to
00:21:04
do these on the knees
00:21:05
you guys ready okay like am I ready deep
00:21:10
breath let's go Wow okay I said one more why
00:21:34
you still going what are you doing
00:21:38
okay cardio straight leg up and over if
00:21:44
you're not ready for this if you simply
00:21:45
bend the knees Anita and I are gonna
00:21:48
modify then we're gonna show you how to
00:21:50
do it the hard hard way
00:21:52
everybody ready hands under the
00:21:54
shoulders deep breath let's go okay
00:22:00
what's the Maude
00:22:02
the mod straight legs longer levers
00:22:06
almost kicked well pretty much kicking
00:22:08
up into a full handstand two more up
00:22:11
rotate through that core lock the arms
00:22:13
totally straight rest guys always an
00:22:16
extra one always an extra one donkey
00:22:19
kick burpees we're gonna shoot all the
00:22:22
way up this time not just a bike kick
00:22:24
everybody ready
00:22:26
starting bear deep breath let's go reset
00:22:34
reset up
00:22:48
last one okay we're not done you know
00:22:57
you have to go back to the top can we go
00:23:00
up and over in position ready go
00:23:09
beautiful look at that hang time Ryan's
00:23:13
guy all the way up pause all the way up
00:23:16
pause what makes this so difficult
00:23:20
of course it's the sequencing of the
00:23:22
moves
00:23:23
that's what bodyshred is about it's
00:23:24
about working smarter not longer enough
00:23:28
oh my god even I have to say II not
00:23:32
breathe will take three seconds and
00:23:37
we'll go to donkey kicks is everybody
00:23:39
ready here we go let's pound this out
00:23:43
start a bear deep breath go
00:23:50
reset reset oh one more last one ready
00:24:09
my god okay who here's a recovery
00:24:16
balancing tiger let's show them how to
00:24:19
do it
00:24:20
Omar take it home for me the boys have
00:24:24
been trying to teach me to do this all
00:24:25
week long
00:24:26
okay slowly floats plant the knee above
00:24:31
the elbow rolls up on the toe and hold
00:24:35
now the MA top rate breathe through it
00:24:40
last second here back down okay guess
00:24:44
what
00:24:48
flipper ah okay here we go okay plank
00:24:52
leg up bring it forward landing and
00:24:58
oh my god oh my god oh my god how much
00:25:05
longer in there okay and one oh my god
00:25:11
awesome last circuit circuit for switch
00:25:14
it on everybody okay these are flat-out
00:25:19
ugly we're going from little lane push
00:25:21
ups to crucifix push ups so we're to
00:25:24
start with chris is gonna show us how
00:25:25
it's done i'm gonna show you how to
00:25:26
modify three two one
00:25:30
arms out on the fingertips up and down
00:25:32
lifting from the core watch her tutorial
00:25:35
he will teach you exactly how to do it
00:25:36
we got one more and now taking into
00:25:39
crucifix arms go all the way out
00:25:40
opposing walls fingertips deep breath in
00:25:43
everybody up and down inhale exhale make
00:25:47
it look easy and that makes me hate you
00:25:48
two more last one and hold okay now
00:25:53
everybody grabbed wait we've got static
00:25:56
presses in Superman skinny grab your
00:25:59
weights come down onto your tummy hit
00:26:02
the ground arms 90 degrees everybody up
00:26:05
deep breath and press press and the
00:26:11
whole idea is to get your chest and your
00:26:15
knees off of them out right here breathe
00:26:17
through it so keeping a totally neutral
00:26:19
spies we have an isometric contraction
00:26:21
and we make it that much further by
00:26:23
extending the love with the press last
00:26:25
rep drop those weights now from right
00:26:27
here
00:26:28
we're gonna go into our wheel push-ups
00:26:31
everybody ready flip it over take the
00:26:35
palms place them underneath the
00:26:37
shoulders deep breath let's pop up and
00:26:41
push-ups slow and easy z phrase that
00:26:47
like for me oh god girl that makes me
00:26:49
hate you give me three guys give me two
00:26:59
one more and tuck your head roll out of
00:27:04
it and begin again so we go to the top
00:27:08
see you and I gonna show you the mods
00:27:11
start out with lanes everybody ready
00:27:14
let's go so the MA will be the slides on
00:27:19
the knees keeping that elbow in using
00:27:23
your abs and switch take them out now
00:27:27
and the crucifix will be on the knees
00:27:30
deep breath down and up so by going on
00:27:34
to the knees I'm shorten the lever so
00:27:37
keep the bum down let's go three two one
00:27:45
okay back to your Superman prize wrap
00:27:49
those weights flip it around totally
00:27:52
neutral spine knees off the mat chest
00:27:55
off the mat press them out watch out
00:27:58
Jason brings those elbows all the way
00:28:00
back full range of motion oppresses them
00:28:02
out completely straight it brings them
00:28:03
together it buys off of the mat holy cow
00:28:07
so if possible just the hips and the
00:28:10
belly button on the ground lifting all
00:28:12
the way up for the entire back of your
00:28:15
body last rep guys beautiful press it
00:28:18
out drop the weights okay
00:28:20
wheel push-ups flip it around again
00:28:23
let's watch her she does this hands flat
00:28:26
deep breath in three two one
00:28:29
drive it up now from here slow lower
00:28:32
babe okay notice the elbows are not
00:28:35
moving forward so she's not going front
00:28:37
to back she's going up and down he was
00:28:41
directly underneath the knee breathe
00:28:42
guys one more breathe one more
00:28:44
tuck the head and come on down
00:28:49
perfect all right now cardio Barre to
00:28:54
squat watch how we do this let's come
00:28:56
into bear is everybody ready three two
00:29:00
one and back three two one
00:29:05
back ready back two more
00:29:13
back last one up and back plank shoot
00:29:19
throughs
00:29:20
set take it up and go
00:29:32
go
00:29:37
two more last one oh oh my gosh
00:29:46
guess what bear to swat again here we go
00:29:51
three two one
00:29:59
damn the trick is knees up to the sky
00:30:04
puck jump back down up dress up knees up
00:30:10
last one up and down good Shawn plank
00:30:16
shooters into plank the foot replaces
00:30:20
the hand same foot same hand three two
00:30:22
one
00:30:23
do it then we float that bottom leg same
00:30:27
foot same hand let's go same hand two
00:30:37
more okay
00:30:49
two moves left wow the shoulder stand so
00:30:54
we come all the way back keep the neck
00:30:58
relaxed in plow and up shoulder stand
00:31:04
down plow up
00:31:10
down do you need to modify you can use
00:31:13
your hands like this obviously way
00:31:16
harder without them last one I can't
00:31:25
and drop it oh okay one more move left
00:31:33
ovaries are we ready
00:31:37
floating plank three two one
00:31:45
[Music]
00:31:51
[Music]
00:31:53
give me ten seconds guys nine eight
00:31:58
seven six five four three two one oh my
00:32:08
god let me just say how crazy you are
00:32:20
for ever even attempting this
00:32:22
unbelievable job amazing work everybody
00:32:26
let's pull it down okay since we're here
00:32:30
why don't we come forward and take that
00:32:32
quad stretch of the hip flexor
00:32:33
bring that knee forward grab the foot
00:32:36
and press it and from here if you can't
00:32:39
reach up and over Oh pull out that quad
00:32:44
right there get your show as it flexors
00:32:47
deep breath and then from there let's
00:32:49
rock it back sit on that back heel nose
00:32:56
to knee
00:32:57
if you can I cannot so you get as close
00:32:59
as you can
00:33:00
three breaths
00:33:03
switch legs opposite foot forward grabby
00:33:08
and come on up
00:33:12
stretch it out push those hips up reach
00:33:17
all the way up and release sit on that
00:33:23
heel extend take the hamstring stretch
00:33:29
okay nice let's hit those ABS real quick
00:33:33
guys let's lay on the mat and hands
00:33:37
right in front the shoulders pressing
00:33:38
totally strength relax the shoulders
00:33:42
don't push them up into the ears lock
00:33:45
those arms eyes to the sky and release
00:33:50
it okay let's come on up real quick now
00:33:55
from here let's hit the chest let's take
00:33:58
it back stretch it out
00:34:04
and let's hit those shoulders right here
00:34:07
breathe look over the shoulder triceps
00:34:12
all the way back and give me a little
00:34:15
oblique stretch Oh same thing other side
00:34:22
hit that other shoulder grab above the
00:34:24
elbow pull across the chest look over
00:34:27
that shoulder take your back tricep man
00:34:34
I'm still hoping a puffing oblique
00:34:37
stretch okay three more guys let's clasp
00:34:44
the elbows and let the weight of the
00:34:46
torso stretch out the low back just hang
00:34:48
for a minute roll your weight forward
00:34:52
two more breath
00:34:56
now slowly roll up for me and then let's
00:35:00
just hit those forms and biceps press
00:35:04
those arms straight pull the fingers
00:35:05
back as gently as possible
00:35:07
and other side
00:35:13
good guys just two more bus right here
00:35:15
really stretch it out you're just about
00:35:17
done right everybody come on in here all
00:35:25
I can say is that the goal of bodyshred
00:35:28
is to make you the best version of me
00:35:31
as you can see this stuff is extremely
00:35:32
challenging and only the brave man is
00:35:35
the one who dares to try who dares to go
00:35:37
where it's not easy to make the
00:35:40
difficult choices to do the harder work
00:35:42
but it pays off and it pays off in
00:35:44
spades
00:35:45
so praise your effort not your
00:35:47
perfection and if you stick with this I
00:35:49
promise you you will reap such
00:35:51
tremendous benefits in every aspect of
00:35:53
your life not just your level of fitness
00:35:55
could not be more proud of you and more
00:35:59
honored to be a part of your journey
00:36:01
guys all right let's get up good work
00:36:05
unbelievable job thank you thank you
00:36:08
thank you

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