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Bob Harper

Body Transformation

Total Body Transformation Workout

Physical Exercise (Interest)

Боб Харпер

00:00:13

all right do you want to know what I

00:00:16

hear all the time Bob I've reached the

00:00:18

plateau Bob I'm in a rut what do I need

00:00:21

to do well guess what I'm gonna tell you

00:00:24

exactly what you need to do you're gonna

00:00:25

have to take your workouts to a whole

00:00:27

other level it's time to push that gas

00:00:30

pedal all the way down to the floor and

00:00:33

that's exactly what we're going to do

00:00:35

with you today this is going to be the

00:00:38

hardest workout ever did you hear me

00:00:41

I'll say it again this is going to be

00:00:43

the hardest workout ever it is going to

00:00:46

challenge every single muscle group you

00:00:48

have in your body it is going to

00:00:50

challenge your harsh like it has never

00:00:52

been challenged before and let me tell

00:00:54

you you will get out of that rut you

00:00:57

will break that plateau and you will

00:01:00

transform your body with this workout so

00:01:04

get up with us legs are apart abs are

00:01:07

engaged take a deep breath inhale all

00:01:09

the way up and exhale big deep breath

00:01:13

fill your lungs exhale try to relax your

00:01:17

shoulders get nice and comfortable right

00:01:19

now one more deep breath we're gonna go

00:01:22

into a shoulder roll drop the arm down

00:01:24

and roll it roll keep your hips forward

00:01:28

toward me just think about lifting your

00:01:31

elbows and shoulders all the way up

00:01:33

bring those elbows up just a little bit

00:01:35

higher now roll it extend the arms all

00:01:39

the way up to the sky lift it nice

00:01:42

controlled movement here give me four

00:01:46

more and three same movement other

00:01:48

directions roll it roll that's it really

00:01:53

reach a little bit more forward reach up

00:01:57

give me four more there's four three two

00:02:01

and one drop the arms out lift it inhale

00:02:05

open your legs up nice and wide and

00:02:07

lunge out to one side and just hold it

00:02:10

leg is extended apt again are engaged I

00:02:13

want to see a nice straight line running

00:02:15

through your butt up to your head

00:02:17

hold it other side nice just trying to

00:02:23

send a little blood oxygen running

00:02:26

through your system I'm gonna be

00:02:27

challenging you today my friends are

00:02:29

gonna be challenging me so coming to the

00:02:33

center sink your hips down again keep

00:02:35

that head up hold it here just for a few

00:02:38

more seconds and straighten the legs out

00:02:41

reach down toward the ground drop your

00:02:43

head stay right here just keep your head

00:02:45

down reaching through your legs reach as

00:02:49

far through your legs as you can nice

00:02:53

and slowly roll all the way up to a

00:02:58

standing position today you're gonna

00:03:00

need one heavy weight and one set of

00:03:03

medium weight so that's what we're gonna

00:03:04

do today first the thing I want you guys

00:03:06

to do give yourself plenty of room grab

00:03:09

onto your one heavy weight place that

00:03:12

weight into your right hand all I want

00:03:15

to see you do is when you sink down just

00:03:17

lift that way lift lift lift

00:03:23

Oh heart rate starting to come up a

00:03:27

little bit right now keep your abs

00:03:30

engaged and extend here's what I want

00:03:33

you to think about head stays up as

00:03:35

shoots back using your hips for the

00:03:39

momentum I don't want you to lift that

00:03:41

weight I want you to use the momentum of

00:03:44

your lower body that arm should feel

00:03:46

like a whip that's it keep going give me

00:03:51

four more three same movement two left

00:03:55

on switch on up be real careful when you

00:04:01

switch those arms I don't want you

00:04:02

throwing that weight through the

00:04:03

television alright keep going up lift it

00:04:10

four more three two back into your other

00:04:15

arm and now hold it we're gonna add a

00:04:17

little movement to one side you're gonna

00:04:19

come down and jump down jump control

00:04:25

movement down lift so now we got that

00:04:29

little side-to-side motion have stay

00:04:31

engage reach down come up high down come

00:04:36

up high low up beautiful I'm gonna keep

00:04:43

you here for about 30 seconds more and

00:04:46

then we're gonna stop this movement and

00:04:47

continue with upper body lift down feel

00:04:51

your heart rate start to come up you

00:04:53

could even be breaking that sweat and

00:04:55

we've only been started for a couple of

00:04:56

minutes good up 15 more seconds

00:05:01

and lift up last ten seconds you guys

00:05:09

and five four three two hold it here

00:05:19

hold it now I want you to come down and

00:05:22

reach all the way up and pause at the

00:05:24

top hold right here before we continue I

00:05:27

want to make sure that your app stay

00:05:29

engage your arm is locked out make sure

00:05:32

that there's a good separation from your

00:05:33

head to your arm

00:05:35

none of this drop down from here you

00:05:37

come down up and pause it's a snap come

00:05:40

down guys head up I want that nice hog

00:05:44

head stays up shoot your butt to the

00:05:47

back of your room down pause down pause

00:05:52

good keep going I need that one second

00:05:57

pause on the top so you're in control of

00:06:00

your movement down up down lift four

00:06:06

more three you're gonna hold it up on

00:06:10

the top to hold it up now give me one

00:06:13

shoulder press press hold it take it

00:06:18

back down down up one shoulder press

00:06:21

down up shoulder press down shoulder

00:06:29

press

00:06:30

good lip creme lip kress lift press up

00:06:44

shoulder press again down up shoulder

00:06:48

press

00:06:49

one more hold it up shoulder press only

00:06:52

down and up down lift here's where you

00:06:57

are using just shoulder strength there's

00:06:59

no momentum it's all the strength in

00:07:02

your upper body I want eight more seven

00:07:06

six press five more four three two and

00:07:16

one good bring it down switch arms we're

00:07:19

gonna take it up to the snaps and just

00:07:21

hold this snatch down up keep going down

00:07:25

paws up remember if that weight ever

00:07:32

starts to be getting too heavy you can

00:07:36

change that weight out to a lighter

00:07:37

weight same motion for challenge this is

00:07:42

the hardest workout ever you have got to

00:07:44

challenge yourself good up lift we're

00:07:51

gonna add those side swings going in the

00:07:54

other direction

00:07:55

let's go

00:07:58

up down lift lift

00:08:05

hop lift strong remember to keep your

00:08:13

abs engaged when you're moving on this

00:08:14

side to side watch your ankles I don't

00:08:15

want you see I don't see you turning

00:08:16

your ankles keep your body weight up

00:08:18

into your chest nice and strong up six

00:08:24

more five four more three last two and

00:08:33

one come down and it's a snatch one

00:08:39

press down lift press

00:08:46

remember when you're doing this motion

00:08:48

it's as if you're sitting in a chair and

00:08:51

then a press step back from here is

00:08:54

straight strong shoulders down up and

00:08:59

press shift those hips back and crisp

00:09:05

keep going

00:09:06

good form you guys extend that arm I

00:09:09

want full extension here up

00:09:15

for more there's one push there's two

00:09:22

push

00:09:23

there's three push shoulder press only

00:09:30

ten nine eight slow Shailja six five

00:09:40

four three two and one

00:09:46

all I want to see you do is grab that

00:09:48

way with both hands give me just a nice

00:09:50

little swing nice little swing right

00:09:56

here just want to keep that heart rate

00:09:58

up a little bit longer and then you're

00:10:00

gonna go into one light weight up lift

00:10:08

that's it stay with us stay with us

00:10:11

we've got 15 more seconds here and then

00:10:13

you're gonna put that heavy weight down

00:10:15

on the ground up lift lift

00:10:19

good last six and five four three two

00:10:28

and one

00:10:29

now just go ahead and push that heavy

00:10:30

weight out grab yourself set of light

00:10:32

weights one weight is in your right hand

00:10:39

I want you to sink your leg into a

00:10:42

shoulder-width apart you're gonna cross

00:10:43

over cable fly up come down and lift

00:10:47

down up control on the way up control on

00:10:53

the way down think about making a nice

00:10:56

diagonal with that weight cross it up

00:11:01

cross lift cross

00:11:06

Armas extended after strong lift lift

00:11:14

listen very carefully hold it in the

00:11:17

squat keep those arms going oh I want to

00:11:20

do that chest up I want to see the chest

00:11:25

four more

00:11:26

one two

00:11:30

three last one good stand up grab that

00:11:34

other way we're gonna go into bicep

00:11:36

curls with you with these lighter

00:11:37

weights but I want you to sit as if

00:11:39

you're in that chair but there is no

00:11:40

chair behind you from here

00:11:42

curl curl I have you in this position

00:11:49

because I want to activate your whole

00:11:52

body the whole time you're doing this

00:11:54

workout these weights are light for you

00:11:56

right now you can always challenge with

00:11:58

heavier weight or you can concentrate on

00:12:00

that movement curl curl up lift strong

00:12:09

ten nine eight seven six five more four

00:12:17

three two one hold it hold it

00:12:23

and stand up take one leg forward into a

00:12:27

lunge position as you come down you're

00:12:30

gonna go into a lateral raise down and

00:12:33

up

00:12:34

[Music]

00:12:37

good watch that control using upper body

00:12:41

and lower body burning mad calories

00:12:43

right here lift up try not to let that

00:12:48

knee touch the ground five more one two

00:12:55

extend out hold it out and hold down

00:13:01

right here control chest up sink that

00:13:06

knee down just a little bit deeper

00:13:07

extend the arms all the way out hold it

00:13:10

pulse pulse with your leg

00:13:14

pulse home eight nine ten eleven extend

00:13:22

those arms thirteen hold it down hold it here and

00:13:26

out pump pump three four five six seven

00:13:32

extend eight nine ten eleven twelve

00:13:38

three more

00:13:39

thirteen fourteen holding hold it right

00:13:42

there those arms are feeling the weight

00:13:46

like I said hold it here just a little

00:13:50

longer eight seven six five four three two and

00:13:57

one perfect grab those weights

00:13:59

remember that chair that we just had

00:14:01

bring the knees

00:14:02

feet together sit into your chair I want

00:14:06

to see your chest huh

00:14:08

watch me shoulders back ass back

00:14:11

take it here push push push lift

00:14:20

what I want you to think about yes you

00:14:22

have shoulders but I want that back

00:14:25

activated as you try to sink in just a

00:14:28

little bit deeper good angle push push

00:14:32

we got ten nine eight seven six five

00:14:38

four three two hold it up use that back

00:14:45

sink the hips down for ten more seconds

00:14:48

nine eight

00:14:50

Shailja straighten the arms use it back

00:14:52

six five four three two and one

00:14:59

drop it all I want to see you do go for

00:15:03

a little run in place go for a little

00:15:06

run in place all right

00:15:07

heels come up to your butt heels up

00:15:16

so think about your heart rate going on

00:15:20

a rollercoaster ride scale of one to ten

00:15:23

pushing all those lightweight arms we're

00:15:26

burning off I'm trying to keep you in

00:15:28

that seven eight you're a nice run right

00:15:31

now you're controlling your breathing

00:15:33

breathe stay here pick those feet up

00:15:37

start using those arms a little bit more

00:15:40

you're trying to hit your butt with your

00:15:44

heels good and now sprint go pick up

00:15:52

that pace hear those feet back there

00:15:54

your feet need to be making the exact

00:15:56

same sound let's go

00:15:59

sprint guys sprint that's it pick those

00:16:02

feet up pick them up pick them up pick

00:16:03

them up 15 14 13 12 11 10 9 8 7 6 5 4 3

00:16:15

2 & 1

00:16:17

grab on that one way we're going to go

00:16:19

into those cable fly's we're gonna go

00:16:22

into those cane flies on the other side

00:16:23

here we go remember position is crucial

00:16:29

toes pointed forwards knees pointing

00:16:31

forward sink down and lift cross lift

00:16:37

that's a nice extension here open that

00:16:40

chest try not to take that weight all

00:16:43

the way back here there's got to be good

00:16:45

control movement here stop here stop

00:16:50

down lift down lift good

00:16:57

up

00:17:00

up

00:17:05

six more five more four you know you're

00:17:09

gonna keep the arms going you're just

00:17:11

going to stay in that seated position

00:17:12

stay down and cross lift lift three four

00:17:22

five six

00:17:26

stay with me give me four more one two

00:17:32

three and four grab that other way we're

00:17:35

gonna go back to those bicep curls

00:17:40

sink elbows resting right on your knees

00:17:43

abs are engaged

00:17:45

head is up curl curl

00:17:51

left

00:17:53

beautiful

00:17:57

now

00:17:59

here's what I want you to concentrate on

00:18:02

keep those arms moving

00:18:04

trying to sink those hips your legs or

00:18:08

your quads are parallel to the floor use

00:18:11

your back pull your shoulders back and

00:18:12

keep your head up squeeze squeeze

00:18:15

squeeze that's it

00:18:18

five more four three two and now pull

00:18:24

that squeeze pull that squeeze that's it

00:18:28

stay right where you are head up and

00:18:33

stand up take that other leg into the

00:18:36

lunge position this time instead of a

00:18:38

lateral raise we're gonna go into a

00:18:40

front raise so from here you're gonna go

00:18:43

down and reach down and reach here's

00:18:47

what I want you to think about of course

00:18:49

you're using your shoulders you're using

00:18:53

the front head of your shoulder right

00:18:55

now to lift that way

00:18:56

but here's what I really want you to

00:18:57

concentrate on step back leg glute when

00:19:01

you come up squeeze tight up taking that

00:19:06

back knee down toward the ground head up

00:19:08

those weights should be going just about

00:19:10

high level eight more seven six

00:19:17

five four three hold it down and keep

00:19:23

those arms going just through a few more

00:19:25

good situation that's it swing down lift

00:19:27

four more three two hold up that's it

00:19:32

right there

00:19:34

lift it strong ten more seconds money

00:19:40

will come back to me nine eight seven

00:19:43

six five four three bring those feet

00:19:48

together press into that shoulder press

00:19:50

Chris Chris

00:19:52

if those weights are getting too heavy

00:19:54

drop those weights keep the arms going

00:19:56

sink down angel sink down if those

00:20:00

weights are too heavy drop them and keep

00:20:02

those arms going good

00:20:04

push push push sink low that's it ten

00:20:10

nine eight seven six five more four more

00:20:16

three more two holding ah hold it right

00:20:21

here hold it lift reach those arms up

00:20:25

ten second hold nine eight seven good

00:20:30

six five four three two one drop those

00:20:35

weights we're going into that nice

00:20:37

little run again people drop those

00:20:38

weights run you're right there in your

00:20:40

living room don't you go outside it

00:20:42

might be raining outside right now hey

00:20:44

stay in go for a run pick those feet up

00:20:49

pick those feet up

00:20:53

good

00:20:56

clean strong bodies right here lean

00:20:59

strong body my job right now all I can

00:21:04

think about is what you said I've got a

00:21:07

plateau Bob I'm in a rut that's all I

00:21:10

can think about I am thinking about how

00:21:11

I'm going to break your Plateau and this

00:21:14

is exactly how I'm gonna do it keep

00:21:17

going

00:21:18

pick up that speed a little bit faster

00:21:20

use those arms

00:21:25

beautiful

00:21:28

ten more seconds Sprint's nine eight

00:21:31

seven six five four three two one drop

00:21:38

those beats here reach touch reach touch

00:21:42

reach touch reach down up

00:21:48

I'm looking

00:21:50

I am looking for your best right now

00:21:52

keep that head up I am looking for your

00:21:55

best right now I am looking for you to

00:21:58

bring your a-game these guys are

00:22:00

bringing their a-game

00:22:01

you better be bringing your a-game to so

00:22:03

that's all I'm gonna take from you today

00:22:06

oh ten nine eight seven jump five four

00:22:13

three two and one

00:22:19

position we're gonna be doing around the

00:22:22

world push up here's what I want you to

00:22:24

concentrate on down push-up position you

00:22:27

guys I want you to think about your axis

00:22:32

is going to be coming from your navel

00:22:34

you are good not going to leave this

00:22:37

space as you travel all the way around

00:22:40

you were in 12 o'clock position right

00:22:42

now give me one push up three o'clock

00:22:46

open look at that push up six o'clock

00:22:53

push up nine o'clock right here yep

00:22:59

push up 12 o'clock

00:23:03

push up again

00:23:06

three o'clock push up six o'clock push

00:23:13

up nine o'clock

00:23:16

push up 12 o'clock

00:23:20

push up hold here hold I want you to

00:23:25

think about every single muscle in your

00:23:29

body having to hold you in this position

00:23:32

strong strong chest strong app abs are

00:23:36

engaged back is straight one more time

00:23:39

around push-up three o'clock push-up six

00:23:47

o'clock push-up nine o'clock push-up 12

00:23:56

o'clock

00:23:57

push-up hold it here holding that plank

00:24:02

strong I want to see a nice straight

00:24:04

line through your body right here

00:24:06

think about your abs beam engage you

00:24:08

just went around those push-ups and you

00:24:10

can feel every single part of your body

00:24:11

having a hold you just try to hold for a

00:24:14

few more seconds keep it right here ten

00:24:19

nine eight seven six five four Shayla

00:24:28

butt up three two and one stand up grab

00:24:33

your light weight

00:24:37

bring your legs together as those

00:24:41

weights come forward you're gonna go

00:24:43

into a nice row row elbows shooting up

00:24:48

to your ceiling elbows shooting up try

00:24:53

to relax that neck elbows fly out lift

00:24:58

beautiful

00:24:59

fly fly up good keep that head up strong

00:25:07

think about where you're working

00:25:09

think about the muscle that you are

00:25:11

working right now through that upper and

00:25:14

mid section of your back lift eight

00:25:18

seven six five four three two one

00:25:26

palms face each other go into a nice

00:25:29

rear fly lip-lip at this point I don't

00:25:34

want any stress in your neck so I want

00:25:35

you to look down at the floor and just

00:25:37

listen to me slow controlled movement

00:25:41

extend those arms out lift knees are

00:25:45

bent eight more seven six five four

00:25:52

three two and one drop those weights

00:25:59

give you something rim we're gonna do a

00:26:04

burpee but we're gonna go to the side so

00:26:05

all I want to see you do watch me first

00:26:07

those hands go down jump to the side

00:26:10

come back up stand up other side jump

00:26:14

let's go

00:26:16

jump up down jump up down jump really

00:26:24

try to get that body out to one side

00:26:27

stand up other side stand up got to mix

00:26:34

things up you guys you got to mix things

00:26:36

up if you're used to this kind of

00:26:38

training just one simple change in what

00:26:42

you're doing you can have a total effect

00:26:45

on your body good down side and up down

00:26:52

side and up down side and up listen very

00:27:00

carefully hold it on one side pull come

00:27:06

off over to us come up on to a side

00:27:08

plank rest your hands on your hip from

00:27:12

here lift lift lift

00:27:17

here's your concentration ABS our strong

00:27:23

ass is working to hold you here three

00:27:27

more to hold up reach that other arm up

00:27:33

to the sky hold it hold it lift ten nine

00:27:37

eight seven six five four three two one

00:27:42

good stand up

00:27:45

jump down Burpee to the other side

00:27:48

hold it go down out to the side hold

00:27:52

hold it other side press that hand on

00:27:56

your hip and lift that leg ten nine

00:28:00

eight up and down up and down seven up

00:28:04

and down six five four three two hold it

00:28:12

up reach that arm up to the sky

00:28:15

hold it that's it hold it

00:28:18

stay right there eight seven six five

00:28:23

four three two and one

00:28:27

beautiful stand up that's an awkward

00:28:29

movement it's an awkward movement just

00:28:31

guess what you're gonna get to do that

00:28:33

again so you'll be fine the next time

00:28:36

push-up position again round the world

00:28:40

push up hold 12 o'clock let's go down

00:28:46

all right from here second time around

00:28:50

you know we got to take it up a notch so

00:28:53

give me five push-ups right here down

00:28:55

lift two three four

00:29:00

three o'clock

00:29:04

hold it three push-ups go 1 2 3 6

00:29:13

o'clock

00:29:17

six push-ups one two three four five six

00:29:27

nine o'clock nine push-ups

00:29:36

one two three four five six seven eight

00:29:45

nine twelve o'clock

00:29:52

whole twelve O'Clock whole twelve

00:29:55

O'Clock ass down angel hold 12 o'clock

00:30:00

hold it hold it with your butt up angel

00:30:05

halfway hold it for ten nine eight seven

00:30:11

six five four three two one stand up boy

00:30:22

to hear them I told you first workout

00:30:25

ever

00:30:26

grab those wait wait

00:30:33

and begin row 2 3 4 15 5 full 6 7 8 9 10

00:30:48

11 12 13 14 15

00:30:54

hold here palms facing each other and

00:30:56

rear flies go one to pin those knees KC

00:31:00

three four nice straight back five six

00:31:04

seven extend eight nine ten eleven

00:31:10

twelve thirteen fourteen fifteen this

00:31:15

time hold it down and row row two three

00:31:20

elbows in

00:31:21

five six push diagonal eight nine ten

00:31:27

eleven twelve thirteen fourteen fifteen

00:31:32

keep those weights in your hands jumping

00:31:35

jacks jumping jacks go there you go

00:31:38

right there

00:31:41

now here's what I want at this point you

00:31:45

might feel like your heart rates up

00:31:46

crazy high right now you can always drop

00:31:49

the way like angel did or you can do

00:31:52

what my girls are going to do here in

00:31:54

the front their feet are going to be

00:31:55

flat on the ground

00:31:57

and they're gonna push up right there

00:32:00

angel don't stop perfect pop good good

00:32:07

ten more ten nine eight seven six five

00:32:14

four three two one pull those weights to

00:32:19

your side stay in that nice wide

00:32:20

position down lift down lift squat squat

00:32:29

depress those weights right right your

00:32:32

hips good sink down

00:32:37

all the breathing control your breathing

00:32:41

be hard down down down

00:32:54

10 9 8 7 6 5 more 4 3 2 hold down hold

00:33:10

down

00:33:11

good hold here arms should feel rested

00:33:17

right now I want them to be arrested 10

00:33:23

9

00:33:25

reach your arms out

00:33:28

out Saila out there it is

00:33:32

hold it hold it hold it

00:33:36

Dean reach good here's what I want

00:33:42

drop those weights out of your hand but

00:33:44

sink down hold it come back down hold it

00:33:47

home hold hold it open those legs up

00:33:53

real strong hold it

00:33:57

thumbs up to the sky reaching thumbs out

00:34:02

to the back wall hold it sink try to get

00:34:06

down try to get down get those arms up

00:34:08

though keep those arms up keep those

00:34:10

arms up ten nine eight seven you're in

00:34:15

this sumo squat position and I'm going

00:34:17

to ask that you give me plyos sumo

00:34:20

squats beginning now jump squat jump

00:34:25

squat jump squat jump squat slow with me

00:34:30

with me with me up down up down up down

00:34:40

[Music]

00:34:43

keep going

00:34:44

reach those arms up look at this no

00:34:49

plateau in this room today eight seven

00:34:53

six as high as you can

00:34:55

five it's how you can four three - angel

00:35:00

- hold that last one down hold it

00:35:06

I know you'd like the burning I know it

00:35:08

I can feel it I know their leg about to

00:35:12

crumble right now but just push yourself

00:35:16

out of that box push yourself out of

00:35:19

that comfort zone just for a few more

00:35:22

seconds and go down three more inches

00:35:27

reach those arms out energy out for your

00:35:29

fingertip palms down that's it sink

00:35:35

good strong hold it right here don't go

00:35:40

down anymore angel stay right there hold

00:35:43

it it's all AB strength keeping you in

00:35:45

this position this all leg strength

00:35:48

holding your body as much as you can ten

00:35:52

nine eight seven six five four do not

00:35:58

even think about coming out of this yet

00:36:01

Angel three two and one beautiful here's

00:36:05

what I want you to do I want you to go

00:36:07

into plank position get up angel I want

00:36:11

you in plank position and now drive your

00:36:17

butt all the way up to the ceiling

00:36:20

height plank dive-bombers we're doing

00:36:28

dive-bombers you're gonna drive that

00:36:30

chest you're gonna rub your chest onto

00:36:32

your floor and then roll up show them

00:36:35

guys up hold here and now back push hold

00:36:42

again dive-bombers and up again

00:36:51

and up down and up again and up it's

00:37:02

four more down and up three more and up

00:37:12

yep

00:37:13

and up one more now listen

00:37:18

hold it up hold it right there hold it

00:37:21

hold it I want you to drive your head to

00:37:27

the floor and shoulder presses begin one

00:37:34

two we're going to ten three drive that

00:37:37

head to the ground four five six seven

00:37:42

eight nine ten hold it drive those hips

00:37:47

all the way up good hold it

00:37:54

seven six five four three two and one

00:38:01

walk your hands back to your feet stand

00:38:03

up jumping jack let's go

00:38:12

all right

00:38:14

[Music]

00:38:16

pull those jumping jacks keep that body

00:38:20

moving

00:38:22

[Music]

00:38:29

that's it keep going

00:38:34

ten nine eight seven six five four more

00:38:40

three two and one

00:38:42

I want you to go into a lunge position

00:38:45

prisoner arms hands back behind your

00:38:48

head use your upper back muscles

00:38:51

engaging elbows out I want to see you

00:38:55

this no point in doing this this is what

00:38:58

I'm looking for hold it hold it

00:39:03

good from here we're going to jump on to

00:39:10

the other side I want you to sink down a

00:39:12

little lower

00:39:13

jump up hold it keep your upper back

00:39:20

activate it hold it jump we're in no

00:39:28

rush just stay right here

00:39:31

jump

00:39:39

jump

00:39:45

here's what happened start getting into

00:39:48

a rhythm you want to get momentum

00:39:50

involved jump but I'm not gonna let you

00:39:55

do that I'm gonna make you hold it

00:40:01

jump those elbows back angel take that

00:40:06

back knee down Pacey

00:40:08

jump

00:40:10

beautiful ladies shoot the elbows out I

00:40:14

want to see every muscle in your back

00:40:17

don't brush those hands on top of your

00:40:19

head take usually knee down angel jump

00:40:24

jump jump jump jump again again again oh

00:40:35

okay here's what happened because I'm

00:40:39

keeping you here for so long your arms

00:40:41

start feeling tired and you want to

00:40:44

bring those elbows in I don't want to

00:40:46

see that this is what I want to see open

00:40:47

up hold it hold it jump

00:40:55

jumps one more each side

00:40:58

jump hold it how those legs that one how

00:41:05

those legs feeling guys jump stand up

00:41:12

keep your hands back behind your head

00:41:15

hold here

00:41:17

Russian squat hit sink you down low kick

00:41:22

kick kick kick kick kick kick kick now

00:41:30

here's what I want you to think about if

00:41:33

your needs are feeling any kind of

00:41:35

pressure shorten that range of motion

00:41:40

but if your legs are feeling strong you

00:41:46

can drop down lower kick kick kick kick

00:41:53

10 9 8 7 6 5 4 3 2 1

00:42:05

dive-bomber

00:42:08

position

00:42:10

[Music]

00:42:15

always got to make it a little bit

00:42:17

harder right I mean the second go-around

00:42:19

there's got to be some something that

00:42:22

changes so here's what's gonna happen

00:42:27

look one leg up I don't care how high it

00:42:30

is it can be just right above the ground

00:42:32

or up but from here you're gonna give me

00:42:36

the dive-bomber go down jump that foot

00:42:40

come back up lift that leg down up down

00:42:48

up down up down up down up hold it up

00:43:04

hold that leg up good eight seven six

00:43:11

five four three two drop the foot walk

00:43:16

your hands to meet your feet stand up

00:43:21

plunges prisoner arms go

00:43:27

one more set of dive-bomb which we're

00:43:29

doing three sets and we're gonna get

00:43:31

that other leg going nice and high down

00:43:34

low

00:43:37

[Music]

00:43:38

remember

00:43:41

remember fellas where do I not want to

00:43:44

see your elbows I don't want to see

00:43:48

those elbows in your peripheral vision I

00:43:50

want I'm out out you should not be able

00:43:54

to see your elbows right here if you see

00:43:57

them they're not backing up and when

00:44:00

you're not backing up you're not

00:44:02

engaging the muscles in your back when

00:44:04

you're not engaging your muscles new

00:44:05

back why do you have your hands here in

00:44:07

the first place

00:44:08

keep going good control good control

00:44:16

they're gonna be no jumps this time but

00:44:18

again I'll tell you I got to push you

00:44:20

just a little bit harder I want you to

00:44:22

go slower slow slow even slower even

00:44:29

slower even slower stay with a shayla

00:44:34

slow slow

00:44:45

[Music]

00:44:50

now listen to me

00:44:53

Russian kick are coming next no break

00:44:59

Russian kicks are coming back no break

00:45:05

one more right one more left sink and

00:45:10

kick kick kick kick kick kick kick

00:45:20

that's it jam get down kick kick kick

00:45:25

hands behind your head angel kick kick

00:45:29

almost there stay with me

00:45:32

kick kick 20 19 18 17 16 15 14 13 12 11

00:45:43

10 kick 9 kick 7 6 5 you're gonna hold

00:45:51

chair pose at the end 3 2 1 chair post

00:45:55

Inc reach arms up show me your back strength

00:45:58

lift it up and you lift it hold it

00:46:01

hardest workout ever

00:46:03

sink down angel

00:46:07

hold it stay right where you are stay

00:46:10

right where you are

00:46:11

fight fight angel don't stop palms up

00:46:15

that's it

00:46:17

sing down two more inches ten nine eight

00:46:20

seven six

00:46:23

hold it angel reach your arms up look

00:46:25

how strong your back is look how strong

00:46:27

your arms are show everyone else strong

00:46:29

you are up two one

00:46:40

excellent here's what I want hold those

00:46:44

sumo squats down and up last thing

00:46:48

you're gonna do with these legs last

00:46:50

thing is legs I know I know

00:46:54

down up down up down up good good good

00:47:07

just need to get a little bit of blood

00:47:10

flow cuz you're doing your last set of

00:47:13

dive-bombers sit down last set of

00:47:16

dive-bombers guys drop down now you're

00:47:18

gonna lift up the other leg finish up

00:47:22

strong you've been working really really

00:47:24

hard keep going alright how the leg goes

00:47:29

up dive-bomber down and back hold it and

00:47:36

again go down and up down

00:47:47

and up down and up we got four more down

00:47:55

up three more up two more one more up

00:48:08

hold it

00:48:12

bring your hands directly underneath

00:48:15

your shoulders

00:48:20

so you're not in push-up position

00:48:23

anymore your hands are closer together

00:48:27

shoulder-width apart

00:48:29

your hands are directly underneath your

00:48:32

shoulders

00:48:33

look guys flank position hands

00:48:39

underneath your shoulders stay here good

00:48:45

stay here control it feel your core

00:48:52

strength getting stronger and stronger

00:48:55

you are at 12 o'clock go to 3 o'clock

00:49:03

oh sit down Pacey yes hold it

00:49:07

six o'clock

00:49:13

fold it nine o'clock

00:49:30

twelve o'clock

00:49:35

almost guys almost Casey stay with me

00:49:41

stay with me five seconds four seconds

00:49:46

and then you're gonna lay on your back

00:49:48

three seconds two seconds and one it's

00:49:53

perfect

00:49:54

pass-throughs lie on your back how you

00:50:00

doing in there are you with us are you

00:50:03

hanging with us keeping up with these

00:50:06

guys all right

00:50:11

that helped from here I want your feet

00:50:15

planted firmly on the ground your leg

00:50:20

imagine and let me tell you if you got a

00:50:23

medicine ball you got some sort of ball

00:50:24

that you can put even a tennis ball

00:50:26

something small like that squeeze that

00:50:28

ball together with your knees that's

00:50:30

your position relax your upper body and

00:50:34

all I want you to do is drive your hips

00:50:36

up to the sky lift the hips and lower

00:50:40

lift and lower lift lower up that's it

00:50:51

real strong seven eight nine ten ten

00:51:00

more up twelve thirteen fourteen hold

00:51:07

that last one up hold it now you're

00:51:10

going to take your right leg and extend

00:51:12

this out

00:51:14

pull that leg out hold that leg out 15

00:51:18

more lifts go

00:51:19

lift lift 3 straighten that leg 4 5 6

00:51:27

flutes are strong 7 8 9 10 11 12 13 14

00:51:39

hold that last one up hold it

00:51:42

cross your right foot over your left

00:51:44

knee really keeping your abs engaged

00:51:48

feeling your glutes here and again 15

00:51:52

lift 2 3 4 5 6 7 8 9 10 11 12 13 14 15

00:52:10

hold it one more set of 15 take that

00:52:13

right leg all the way up to the sky and

00:52:16

push it up 1 2 3 4

00:52:21

perfect Shailja 6 7 8

00:52:26

lift 9 10 11 12 13 14 hold it up hold it

00:52:36

fire right now is it

00:52:39

angel lift hold it up lift it up angel

00:52:45

and release hug your knees into your

00:52:49

chest

00:52:52

nice

00:52:56

we do the other time

00:53:00

we get to do the other side all right so

00:53:05

steep flat first

00:53:08

remember here's what I want you to

00:53:10

really concentrate I want you to think

00:53:12

about your hip driving up to the sky

00:53:15

every single time don't do it half-assed

00:53:18

if you're gonna do it half-assed angel

00:53:19

don't do it get ready and lift one two

00:53:24

three that's it

00:53:27

four five that's conviction six seven

00:53:31

eight oh nine ten

00:53:35

five more eleven twelve thirteen

00:53:39

fourteen hold it up good

00:53:43

extend that other leg out I want you to

00:53:45

keep those knees in line with one

00:53:48

another and again 15 up reach reach five

00:53:57

six good Jen lift eight good range of

00:54:02

motion everyone 11 12 13 14 hold it up

00:54:11

get up angel cross your left foot over

00:54:13

stay right there

00:54:15

and again hop one two three four burning

00:54:24

seven eight nine ten all the way up

00:54:29

eleven twelve drive it up thirteen

00:54:33

fourteen hold it up lift lift lift good

00:54:39

gin up take that leg up to the sky

00:54:42

energy out through the heel push that

00:54:45

leg straight fifteen more and go one two

00:54:50

three four perfect five six perfect

00:54:56

seven eight nine ten eleven twelve

00:55:03

thirteen fourteen fifteen hold it up

00:55:08

lift it lift it

00:55:12

Jhin I need you to go up a little bit

00:55:14

higher ten nine eight seven six five

00:55:18

four three two and one hug both knees

00:55:25

into your chest

00:55:28

just relax you've been working extremely

00:55:31

hard all I want you to do right now is

00:55:35

get your breathing down relax all the

00:55:37

muscles in your body and just relax hug

00:55:41

your right knee into your chest and

00:55:42

extend your left leg down to the ground

00:55:45

take your right knee over to your left

00:55:47

side and twist reach your right arm over

00:55:51

to the right and look over your right

00:55:53

shoulder

00:55:54

get that nice twist even extend that leg

00:55:59

over that top leg extends over looking

00:56:03

over that shoulder and just stay right

00:56:05

now stay right there if you want you can

00:56:10

just close your eyes because I'm going

00:56:12

to keep you here for a few more seconds

00:56:13

and then we're gonna do the exact same

00:56:15

thing on the other side so you don't

00:56:17

even need to look at anything right now

00:56:18

just need to listen to me my nice

00:56:20

peaceful voice that's all you need to do

00:56:22

is listen to my nice peaceful voice good

00:56:29

with that extended leg hug the knee back

00:56:31

into your chest

00:56:35

switch legs

00:56:43

drop that knee over

00:56:46

reach your left arm look over your left

00:56:49

shoulder even extend that top leg out

00:56:53

good now just hold it here close your

00:56:56

eyes relax

00:56:58

stay right there

00:57:10

and hug both knees into your chest

00:57:16

roll yourself up to a seated position

00:57:20

extend legs out chest is up tall hold

00:57:26

here reaching over to one side just hold

00:57:33

it here looking right down at your knee

00:57:37

trying to sink your chin more towards

00:57:40

your knee

00:57:49

walk through your legs over to the other

00:57:53

side

00:57:57

Chinn going toward that knee walk your

00:58:10

hand through your legs stay right there

00:58:17

wherever your stretch will take you I

00:58:21

don't want to see you bouncing your body

00:58:23

down I want you to go where you can feel

00:58:27

the stretch but I don't want you pulling

00:58:29

anything keep you strong I think you see

00:58:32

you again tomorrow

00:58:36

see you right back here in your living

00:58:39

room in your bedroom tomorrow put it all

00:58:44

over again

00:58:47

good walk your hands up sit up nice and

00:58:51

tall bring your legs together sit up

00:58:54

reach up abs are engaged upper back

00:58:59

pulling your arms back behind your ears

00:59:02

and now drop toward the toes

00:59:10

stay here just for a few more seconds

00:59:14

[Music]

00:59:15

your breathing should be down your body

00:59:18

should be feeling really good right now

00:59:21

how's that Plateau doing have you did

00:59:24

you break it today

00:59:25

I bet did you rev it up come up take

00:59:31

yourself into a squat overhead and just

00:59:36

hang just hang down energy shooting out

00:59:41

through the backs of your knees just

00:59:44

hang here you guys

00:59:46

real good big deep breaths into your

00:59:49

lower back breathe and slowly roll up

01:00:01

Ted will be the last to lift stand up

01:00:04

tall shoulders back stand up

01:00:10

hold here

01:00:13

hold it

01:00:17

nice strong active body posture

01:00:26

keep it up

01:00:32

take a deep breath inhale reach arms all

01:00:34

the way up exhale

01:00:40

again inhale

01:00:43

exhale

01:00:47

one more time inhale all the way up

01:00:51

exhale you're calm you're at peace you

01:00:57

pushed your body to the limit and now

01:01:00

you're reaping all the benefits because

01:01:02

you should be feeling so damn good so

01:01:06

damn accomplished congratulations great

01:01:11

job great job guys

01:01:49

[Music]

01:02:03

[Music]

01:02:07

you

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