Rock and roll.
Danno, Drey, you ready to go?
Hello, everybody. My name is Tony Horton.
And welcome to Core Cardio.
This is the Power 90 Master Series.
You're gonna need a couple of things.
You're gonna need a mat for a little bit later.
You're gonna need your heart monitor.
The kids are sportin' theirs right there.
A little water for hydration.
Very important.
And have a towel nearby
'cause you're gonna sweat a little bit.
So we're gonna get warmed up right now
by just running and do a little bounce.
I call this the ballistic bounce.
You see what I'm doing here?
I'm shaking out my arms.
I'm getting loosey goosey in the shoulders like this.
Arms are flapping around.
One could just catch me like that.
Ya know, it's crazy.
I want you to be loose.
Smack yourself. Whatever, okay?
Nice and loose.
Let's meet everybody. This is Dreya.
She is fabulous.
And she is fit.
She's gonna work with me today. She's gorgeous.
And my man Dan right here.
All the kids.
Three, two, one.
Let's start running.
Was that a big enough intro? You want more?
No, that's good. It's good.
She flies through the air. Dan, anything else?
You written a book or something?
No? No.
Three more seconds. Warming up the heart.
By the way,
we're gonna have some fun.
I hope you have some fun too.
We're not gonna be perfect.
We don't care about perfection.
We care about hard work.
All right, we're gonna run out a little bit like that.
Okay, open up the hips.
Get the knees up.
Looks kinda silly.
Let's see the kicks.
Smack the horse.
Whoa.
Keep it low right here.
Working those legs.
Heart rate up.
Three more seconds.
Two and, let's settle.
Let's do some little jacks.
Here we go.
Now, we're a little ballistic.
We're up in the air here.
We're leaving the ground.
So let's make it soft.
Good shoes, kids.
Good shoes, good floor,
don't do this on the cement in bare feet,
if you get my drift, all right?
Let's do one more.
You feel the heart rate coming up, Drey?
Yes, warming up. Danno?
Feeling loose, right?
We're gonna stretch too here in a little bit.
I saw a movie.
Bill Murray was in it.
And he did this. Are you ready?
It's super silly, but…
Put your arms down like this.
Bring your feet to your hands.
Three, two, one, and…
Kinda silly.
Now you can modify it by just doing this.
Gotta be quiet.
Kind of a loud exercise.
Very low.
See, so soft landings. You can do this.
Or reach down and touch your toes.
Touch your feet. Touch your ankles.
You can just do inner thigh.
That's a way to modify.
Inner thigh modify. I like it.
Hang in there. Ten more seconds, come on.
Trying to be as quiet as we can.
Like mice.
Five, four, three, two, one.
We've got the standing wide leg stretch.
Both sides. This side and this side.
Reach up nice and tall.
Now swan dive all the way down. Head up.
Hang for just a moment.
Get my spot. Hang down.
Take a deep breath and then exhale,
both arms over to one side.
You can stay high if you're flexible.
You can get low. Do what you can do.
Not what we can do.
Good, let me hear you breathe back there.
Feels good. One more time.
Exhale it over to the other side.
Once you arrive to the other side, continue to breathe.
[inhales and exhales deeply]
You wanna be just slightly outside of your comfort zone.
You don't want it to be easy, but you don't want to be
straining so much that it's torture.
So that's not good.
One more breath for the kids at home.
You ready? Here we go.
Back to center.
Now we're gonna slide over to one side.
Do my runner stretch.
Back leg about as straight as I can get it.
Knee over ankle.
Okay, I'm gonna get down like this.
Dreya… you can see her.
She's nice and low down to her elbows.
Dan, you stay a little bit high.
This kind of works for Dan.
'Cause we're working on the groin.
The hip. Stuff like that.
So down here's a little bit too intense.
Not for him, but he's just gonna show ya.
All right, let's inhale. Up and over to the other side.
All the way over. Same thing.
Good. We're just gonna breathe.
Four times so you can see what it's like.
Let's hear it.
[inhales and exhales deeply]
Again. Inhale.
[inhales]
Two more just like that.
[inhales]
Let it out. Good.
One more.
And let it out. Good.
Come back to center.
Soften the knees a little bit, and roll up.
Take your time. Nice.
All right, boys and girls,
standing quad stretch.
Use your neighbor. Use a chair.
Use your little brother. I don't care.
Okay, so grab the leg. Get your balance.
Whoop! I got it.
Stand up tall here. Pelvis forward.
The important thing about the breathing
during the stretch is that your body opens when you exhale.
Inhale as you pause. Exhale, open up.
I got the balance issues.
I'm good.
Other side, here we go.
I'm gonna borrow you, Drey.
Can I borrow you a little bit? Yeah.
Same thing here.
Good.
Standing up nice and tall.
Chest is up. Knee down.
Pelvis forward.
Just like that.
Dan, brilliant balance.
He doesn't need any help.
One more. Inhale.
[inhales]
And that is good.
For the quads… okay.
We've gotta top this.
We're going a little wide with the legs.
Knees tracking out over the toes.
Gonna start here. Gonna finish here.
Okay, inhale. Open 'em up.
Oh, feel that across your chest and shoulders.
And exhale.
Again, inhale.
Feel that across your chest and shoulders.
Straight arms and exhale.
I'm gonna go back and see if everything's pretty.
Let's see Dreya.
She's not too low.
Look at the open, palms up, thumbs behind her, good.
Let's check out Danno.
Good, Dan, way to pray. My man.
Good, lift the thumbs back here. Nice, and forward.
He's as low as he wants to go.
That's workin' for him.
It's engaging his quads.
Fantastique.
I will join you.
Oh, the gates open for me.
Here we go. Open up.
And exhale.
That is it.
Okay, you ready for the next one, kids?
Do it.
Open expanding chest stretch. Are you ready?
I like this one too. It's very similar.
But the legs are locked. You're up here.
Arms are crossed. Are you ready, up?
Plug the fingers in. Reach the arms straight.
This is tough for me because I have tight shoulders.
Now, wide elbow.
Spread the fingers. Come across the chest.
That's one time. Here we go, let's do it again.
Reach up.
Up, you see the line right here. I like it.
Let's check out Danno.
Again, let's see, my brother.
Reach up nice and tall.
Here, reaching, bring the palms facing one another.
And now wide. Gorgeous.
Let's do it again.
This is the last one. Reach as high as you can.
Now really spread the fingers,
drag the elbows along that back wall.
Oh, and while we're coming down, just bring the hands together.
Bring the feet a little closer together.
Workin' the back. The upper back.
See the roundness?
There's your roundness.
Shoulder to shoulder.
Let's see if, Danno, you're working this.
Okay, you're opening this up back here, nice.
Now, in the back, watch. I'm gonna turn around.
You with me? You with me? Who's with me?
I'm gonna reach high,
and drive the knuckles low.
Oh, that's good.
Now we're workin' the front half.
Whoop-whoop. Got it?
We're still here.
[fake panting]
Keep breathing. It's good.
Nice. In the front.
I love Dreya.
You hear that breathing back there?
Dreya, show the people.
[inhales and exhales deeply]
She's getting her mind out of it.
She's getting her breath into it.
It's helping her focus on what her task is going to be.
In the back.
I love it, I love it, I love it.
It's good and good for ya.
Last one, really reach those knuckles to the floor.
Look, here's a little tip, you can be here.
That's okay. See the hands open?
Try to bring 'em together.
If you cannot, that's all right.
All right, little head roll. Shake that off.
Inhale here.
Drop it over to the right.
Inhale.
Exhale over to the left.
If you do not feel this stretch, reach
the opposite hand to the floor.
Opposite hand from here.
Inhale. Exhale over to the other side.
Ear to shoulder.
I don't wanna see you looking up,
and I don't wanna see you looking down.
I wanna see you looking at me. Me looking at you.
Me, you, me, you, and me. Okay?
Inhale other side.
You talkin' to me?
I think you are.
Two more left.
Let's go. Other side.
Oh, reach for the floor.
Last time, inhale big time.
Exhale.
That is good.
All right.
It's core cardio, so we're working core.
We're on the floor. We're on our backs.
We're all over the place.
We're gonna do a bunch of exercises,
and then we're gonna repeat 'em.
And then some new ones. And then we're gonna repeat 'em.
Just follow me. Do what we're doing.
Both these guys are gonna help me with modifications.
Get your mats. Here we go.
The good times are about to roll.
Everybody, line up and get ready.
Because this is gonna be good.
It's called prison cell plank or chataranga.
Chataranga is the bottom of a push-up.
Dreya, you're gonna do plank only?
Yeah.
Danno doing chataranga.
He's gonna go to the bottom.
You're gonna step back to the top of a push-up.
Dan's gonna jump back.
We've got different variations.
And I'll do a combination of both and check on 'em.
We're right about here on your mats.
You're not all the way forward.
And you're not all the way back.
You're just past the middle. Okay?
You're ready? One minute with me.
Do what you can. Here we go.
Up, reach up and exhale down.
And…
And, up.
Walk it up.
Inhale it up.
And exhale forward, head up.
And up. Walk it up.
All right, let's check on these two guys.
I'm gonna tell you a thing or two.
You keep workin'.
When you get a chance, I'm gonna show you the modifications.
Watch, here's Dreya, flat back going down.
She's stepping back.
She's holding plank, engaging her core.
Everybody comes back up. Nice.
Reaches up again. Good.
Keep going, repeat-o. Nice, let's watch Danno.
Little bit more intense.
He's gonna pop back, engage the core.
Go all the way down. Come back up.
Walk it in.
Nice. Everybody's looking good.
I'll join in for the last couple.
Ooh, see you slide right in there.
Boom, did a little extra one. Come on up.
Walk it up. Inhale.
Let's all do one more. One more.
I'm gonna show you something really special.
Watch. All the way down.
Engage the core. And… ooh.
You see how pretty that was?
Come on up, and walk it up.
Whoop! Great.
We've got side kicks. One minute.
Five-a that a way. Five-a that a way.
Watch the feet moves.
Are you ready? Lean when you kick.
Go low or high depending on your abilities.
Are you ready? 5, 4, 3, 2, 1.
Step it, 2,
again, 3,
4, just 5.
5… other side. Here we go.
Here's our target.
1, 2… see I can go low, watch.
3, 4… I'm gonna go high on this one.
5… other side. Ready, step it.
1, 2, 3, 4…
I'm gonna go up for the chin right here.
5. Modified, here we go.
Ready, 1… Halfway there.
2,
3, 4… gettin' loose, 5.
Dreya, do all low. Super high for this side.
Are you ready? Here we go.
1, 2… lean, 3, 4, 5.
Other side. I'm gonna go medium only.
Watch. Here we go.
1, 2, 3… last ones.
4, 5.
Nice.
We're on the deck. It's called the abranome.
The legs are gonna go side to side.
Ab… core.
Engage it.
Renome, it's a musical move.
Here we go.
So, not to wide. We're right here.
The legs straight up.
You know it. You love it.
Let's go towards the camera first time for fun.
You ready?
That's good placement of the hands, Dan.
1.
Engorge these… engorge? [laughter]
That's after the workout.
Oh, you did not.
I did. That's 3.
I meant engage the core.
Don't engorge the cage 'cause that wouldn't be right.
We're silly. We're crazy here.
That's 4.
That's 5. I heard a crack.
That's 6.
I'm gonna check on the kids again.
That means I can get out of it. It's great.
Let's look at Dreya. Pointy toes, straight legs.
Some of you are gonna have bent knees, that's okay.
I don't care. Show 'em the bent knee thing.
Right, see, this is not bad. You're still my friend.
Now straighten 'em up. Lemme see you do 'em pretty.
Danno? Danno, very fit, but you feel it, don't you, Dan?
It's hard, now here's another modified version.
Lean towards me a little bit.
Little bit easier, right?
You have to engage those muscles.
You can point or flex your feet. I don't care.
I should jump in. Ya know, I'm done talking.
I'll go right here.
And over.
I could actually do these all day.
I don't even feel this exercise.
[yawns] Whatever.
I'm such a pain in the butt.
That's 17. And over.
I do these in yoga every week. That's why I love 'em.
Good, that's 19.
Engage that stomach right there.
Bring it over. Last one.
Engage it right here. And come up, finished.
Nice work.
Okay, we got our crescent quick switch again.
We're all gonna start on our hips, and so are you.
Okay, so we're gonna modify to begin and then get crazy later.
Here it is. 30 times.
Good. Now I'm tall.
Come up.
Now I'm back.
Now I come up.
Toe close to the floor. Listen to your ankle.
Find that spot behind ya. Good.
And come up.
Nice.
Very nice.
Right, no arms right here. We're working on legs only.
Okay? Getting it together.
And back. Settling.
Come up.
The back leg probably should be straighter.
Good. I feel the burn now.
Let's add the arms right now for fun.
Here we go.
Back.
Actually helps my balance a little bit.
Reach up. Those fingers tall.
Find it.
Knee over the ankle.
Reach and float right into it.
Nice.
Gorgeous. 16.
Good, let's check on these guys real quick.
Let's see. And good your ankle.
Dan, get those arms up, brother. Get the "S."
That's what I wanna see.
Dreya, and then she corrects and straightens up.
Nice. Ooh, man, you're good.
Here we go. I'm here.
And I'm up.
Here, that's 23.
Come on, this is almost over. Hang in there.
If you wanna just do this,
right, hang out, just feel the burn and not move.
These guys are gonna continue to move.
All right, that's all right too.
That's 28. 2 more.
29, and 30.
Good work.
Very, very nice.
Did our four, repeated 'em, water break.
Here we go.
On every one of these exercises,
the reason why it's called core cardio is
a lot like the interval workout, you're on the deck.
You're up, you're using your upper body,
you're using your legs the entire time.
I want you to focus here and back here.
Don't do it with a loose cage.
Flex it, and once you flex it, hold your breath.
And then once it's flexed, continue to breathe throughout.
All right, you guys? They're drinking.
Right here, and then we're back in the action.
Okay, here we go.
Now, this next one is called the cockeyed sphinx push-up.
The what?
What? Now here's a tip you have to remember.
The closer your hands are… your hands are gonna be like this.
That's why it's cockeyed. That's not cockeyed.
Cockeyed, these are your arms on the floor, okay?
If you're in tight, they're really hard.
The further away you go, the easier they're gonna be.
Dreya's gonna do 'em on her knees.
A little modified.
And Danno, wacko. One minute, everybody.
Here we go. On the deck.
So, talk about core, if you don't engage this,
you're body's gonna end up bowing.
Your butt's gonna be in the air.
It's not gonna be pretty.
So you gotta engage it.
By the way, you're gonna feel it anyway.
We're gonna change every three reps.
Every three. Are you ready?
So watch, one hand's up high.
One's a little behind.
If I go like this, they're gonna be almost impossible.
So I'm gonna back up a little bit.
Okay, you ready?
One minute, oh my gosh.
3, 2, 1.
There's 1.
Down.
2.
Down.
3.
Down.
Switch the hands.
Here we go again.
1.
Down.
2.
Down.
3… now look,
they're switching.
They're gonna keep going at their own pace.
You go at your own pace.
Dan is squeezing his butt cheeks and his core
all at the same time… squeezin', squeezin'.
His hands are out in front because these are tough, okay?
Back and forth. We got 28 seconds to go.
Dreya, same thing.
You see this straight line? Here to here?
Let's see it, Dreya. Good.
These are hard. No butt rise.
No back sway.
Engage it, engage it, engage it, there you go.
Nice. You got 14 seconds, kids.
I'll jump in there and join you guys.
If you wanna be a hot shot, knock 'em out.
You know what I mean?
All right, switch. Go fast, if you got that in ya.
[grunting] Ruff.
And I think that it's time. Very nice, boys and girls.
So you got knees. You got no knees.
And you can go fast too, if you want.
All right, we got run jacks.
So we're gonna jack, and we're gonna run.
Let's start the run first, and add the jack arms.
Are you ready? I'm running.
Adding jack arms. Here we go.
Here we go. Here we go.
It looks kinda goofy.
But it's different. Different is good.
So we're gonna do this.
Here's our cardio part.
Okay, even though we're not working
on core specifically, I got this engaged right here.
Tight. Think about that.
Here we go. Nice.
Ten more seconds like this.
Get 'em up.
Knees up. Working, burning.
It's got everything.
Here we go. 3, 2, 1.
Now watch the legs.
Run, run, run, run.
All right, you see that?
It's different, man.
Gotta mix it up, make it silly.
Imagine traveling like this?
I'm running! Funny.
Did I lose my groove? No.
Here we go. Five more seconds.
Here we go, we're gonna be on the deck in a second.
3, 2, 1.
On the floor.
30 of these.
These are hard.
Dreya's gonna show modified
with her heels hitting the deck.
Okay, Dan and I are gonna keep our feet off the ground.
Called kayak bike.
Here's the bike part. Here's the kayak part.
Let me find the power and the strength.
Are you kids ready at home?
Here we go. 30 times.
1, 2, 3,
4, 5, 6,
7, 8, 9, 10.
1, 2… isn't it fun?
3, 4, 5,
6, 7, 8
9… engage the core… 10.
10, 9, 8,
7… chest up.
6, 5, 4,
3, 2, 1.
Ah!
Now, gotta stay up tall for that.
We'll show you on round two too.
Here we go.
We've got my good old favorite,
lateral lunge touch.
Legs come together.
We're gonna do a total of 30.
25, 30… 30. Because they go by fast.
Okay, now watch. I'm gonna lunge that way.
Reach with this arm. Pop up.
Same thing other side.
These are pretty quick.
All right, you kids ready?
Lunge with the knees over the ankle, very important.
Arm.
Over.
Reach. Pop up.
Other arm. Over.
Reach.
2 are done.
Arm. Reach.
Come on up.
This arm.
Reach.
Come on up. Whoo-hoo!
Reach. Very nice.
Over… how far can you reach?
Watch me.
Way past my foot.
Come up.
Way past my foot and come up.
Let's check on the kids.
Nice… Now Dan, I want you to reach further past your foot.
Nice. This arm.
Good.
Let's see ya.
Good.
Reach way over.
Nice. Let's see you, Drey.
Good. Dreya's so fancy, isn't she?
That's halfway.
Nice knee over ankle.
Reaching way over.
Good… we're twisting and turning and working the core.
Also working the legs, making it cardio.
It's great. I'm gonna join in.
Are you ready?
And up.
Now watch this little modified, see my hand on my leg?
Over and watch, and put my hand on my leg.
Just to help me push off. Watch.
I'm gonna come over and take this arm and push off.
Here we go. Touch.
Come up.
Come on up. Good.
Here's the hand-behind-the-back version.
No help there.
Other side.
Good. 27… 3 more.
Good. Come on up.
Make it pretty.
Come on up.
Last time.
Oh, that's good.
We want water here.
But we're not gonna take it because we're gonna repeat
those four again.
Are you ready?
Ready. Let's do it.
Dreya's gonna do what she did before.
Do your best.
Now, look, second round, we're gonna go slower.
We're gonna show you how to go slower.
Let's everybody get down here.
Make this minute count.
All right, Danno.
Danno and I are gonna go.
Keep an eye on Dreya.
I'm not gonna stop for a break.
Get up.
Gauge the stomach.
Dan, listen to my count.
Everybody at home, listen to my count.
Ready?
1… don't go down.
Down.
2… I'm working my stomach right now.
Down.
3.
Down.
Switch. Switch, no hurry.
Workin' my butt. Squeezin' my abs.
1.
Down.
2.
Down.
3.
Down.
Switch. Switch.
Gather yourself. Halfway, here we go.
1.
Down.
2… watch out for butt rise.
That's this.
3… and back sway. That's that.
Okay, switch, switch.
With me. 15 seconds.
1.
Down.
Dan, where do you feel this?
Two. Abs.
You got it. Triceps.
[grunts]
Down. Switch, switch.
Three quick ones for time.
1, 2, 3.
Right here.
Hello, mommy. Okay?
♪ Run jack time ♪
We're back to our cardio.
Let's get the knees up. Arms down.
Add arms.
Here we go.
3, 2, 1.
Now watch. Lower half jacks.
Add the running.
Now here's how you modify.
Okay?
This is cool, man.
I'm not stopping. I'm not sitting down.
I'm just going side to side.
That's all right too.
And I'm a fan.
I prefer it sometimes.
Some days you're on. Some days you're off.
It's okay.
4 seconds.
3, 2… hit the deck, kayak bike.
Oh, this workout.
You know why I love this workout?
It's a little bit of everything.
Clasp 'em. All right.
Dreya's gonna keep the heels on the floor to modify.
Danno and I hit the floor or not.
You can just come to your hip, another way to modify.
Okay, I'm gonna show you those. Ready?
Here we go.
1, 2, 3,
4… I'm still up tall.
5… chest up.
6… we're not reaching as far.
7, 8, 9, 10… see the difference?
11, 12… see that right here.
15, 16, 17, 18,
19… make it big.
20… we got 10, 9, 8,
7, 6, 5, 4, 3, 2, 1.
Dreya, where'd you feel that?
Oh yeah. Abs.
Hello. There's no lying.
Okay.
We are at the end of our second batch of exercises.
We got a big old lateral lunge touch.
30 times. I'm gonna show you
some modified moves as well.
This leg's going.
This arm's reaching.
Something's gonna happen.
Touch the floor.
Come up.
The arm… watch, watch me get it.
Look at me. Power to come up.
Use the arm. Watch.
Reach the arm.
Body flies up. It's nothing.
Flies up. Here's modified, watch.
Okay?
Modified, no arms.
This is good.
You're still lunging though, right?
Here, push off. Watch.
Here's another way to modify. Both hands on the leg.
Push off the leg.
Good.
Push off the leg.
Oh, you get big with it.
Big with it.
Nice.
And up.
Over.
And up.
Over.
And up.
Over.
15.
Over.
16.
Over.
17.
Knee over the ankle.
Very important.
Do your best.
That's 19.
20… this is cardio.
You're supposed to feel the burn here.
You're supposed to feel your heart and lungs.
22… you get a break.
It's coming.
Break is coming.
Over and up.
Use your arm
to give you momentum.
To fling up in the air.
26… look at that.
Use the arm, pulls you right up.
We got two more. One on each side.
There's one.
Here you go.
All right.
Very good.
All right, now remember on that one,
if 30's too many, too much, do 20.
Do 15. Do 18.
Do 22.
Do what you can do, okay?
I got our last round right here.
It's called the Dreya roll push-up.
She created the roll.
I created the push-up.
She's gonna show you modified right here.
Nice round back.
Legs up.
Uses her hands to come up.
Stands up and just steps back at the top of a push-up.
No push-up. Great.
Here's Danno's version. A little bit more intense.
So I'm gonna show you. Dan, on down.
Here we go. Good.
Legs up. No big deal.
Steps up. Jumps back to plank.
Does a push-up. More intense.
You might not be here for a long time.
Does not matter.
Do this. Okay, here we go.
We're all gonna go in 5, 4, 3, 2, 1.
I'm gonna show you some more stuff.
Here we go. Dreya's up.
She's gonna push with her hands,
come up nice and slow, and down.
Now, as you can see, they're at a different pace.
You have one minute to go at your own speed.
Do your own thing.
It's not about being synchronized.
They happen to be right now because they're professionals.
Watch Dan. See the elbows back?
Very good. Nice.
If this feels a little slow to you
because you've done Power 90,
maybe P90X, other programs, then pick it up and go fast.
If this is new to you, then slow it down.
All right, good.
Everybody's doing their thing. We're about halfway.
I'm gonna jump in and do some stuff.
Now watch me too.
Hands are down. I'm gonna go slow.
Reach the legs up. Come up.
You can push here if you want to.
Right?
Just stand up for a second.
You know, going down, step back.
Hold plank for a second.
Walk up. Come up.
Do it again.
Here's the super-advanced version.
Up, no.
Crazy, up.
Step up.
It's all good. All right.
We got DB scoot.
Kids, all right.
We're gonna go 30 seconds facing
in two different directions.
Here's the first one.
You're gonna keep your eyes on me.
I'm gonna keep my eyes on you.
Watch the people. You got the people?
[laughter]
Dan: "I'm ready, I'm ready."
Are you ready? Three back, three forward.
Hands in front. 5, 4, 3, 2, 1.
1, 2, 3.
Why do we call it DB scoot?
'Cause a defensive halfback, they have to run like this.
They run forward. They're covering somebody.
They go forward.
15 more seconds this way.
Nice soft, glide. Watch, glide.
Glide.
Every time I turn, I'm working my core muscles.
I'm engaged in here.
I got five more seconds. Here we go.
Good. I want you to stay low.
Last one.
And walk up. Other side.
Are you ready?
Front leg crosses in front. 3, 2, 1, here we go.
Oh, there you are.
Oh, you're taking off. I got you.
Tight here in the stomach.
I'm doing core and cardio at the same time.
It's good.
And back.
And forward. 15 more seconds.
Hang in there. Heart rate's up again.
Forward and back. And forward.
10 more seconds. Here we go.
Keep your eyes up. Keep your eyes on me.
Here we go.
Good.
One more.
Done.
I'm tired.
All right, on your backs, boys and girls.
We got feet to fingers crunch.
Everybody's on the deck.
Let's get going. 25 times.
You got it in you, kids?
Yeah. We got it.
Here we go.
3, 2, 1, launch.
1, right there.
2, right there.
3, right there.
4. Here's modified.
5, okay.
6… why don't you both try some modified ones?
Put your hands under your butt, and show the people.
7… see I'm here to help.
8. You got it?
9… I'm only gonna go part way down right there.
10. It's okay with me.
11. 25's a lot.
12… you can do it. Hang in there.
13… all right, I'm gonna go serious here.
14… I actually think these are the easiest ones.
15… modifies harder for me.
16… all right, Dan, stop slacking.
17,
18,
19,
[yawns] 20, 21, 22…
these are supposed to be hard, right?
23… are they? Hmm.
24, one more. 25.
Very good.
Now, look, if you have flexibility problems,
your knees are gonna be bent.
It's okay. It's okay.
Here we go.
Boxer switch.
We're gonna do 'em quick.
We're gonna do 30 reps.
Dan, show 'em how fast you can go.
Hello, hello,
hello, hello, hello, okay.
Don't wear yourself out. Okay?
Here we go. That's beautiful.
He's good. I'm done.
Now, I'm old.
I'm gonna try to keep up.
I'm old in a numerical way,
not in a biological way.
Are you ready?
That fast. Here we go.
And 1, 2, 3,
4, 5, 6,
7, 8… nice soft landing.
9, 10… 1, 2, 3, 4,
5… here's the cage.
6, 7, 8… here's modified. Keep going.
Don't slow down because I'm slowing down.
Here you go. It's okay.
Dreya's modifying.
And done. Good.
All right, very nice.
Keeping up with Danno. He's a madman.
You modified 'cause we're tired.
And you might be too.
We're gonna repeat that whole thing again.
Ready to rock, bro?
Come on now. I'm in.
I'm in. Come on.
Last one. Let's finish strong.
This is called the Master… Power 90 Master.
Not power 90 scaredy-cat.
Is it scaredy-cat? No!
Let's go. Let's go.
Here we go.
I'm all revved up.
3, 2, 1!
Up.
Here you go.
Back. Push-up.
Step up.
What's the big deal. Up… up.
Ooh, push-up. Step up.
Nice. Down.
Legs up.
Use my core muscles to get me up.
Step back. Push-up.
Step up.
Using my core to keep control the seat going down.
Using my core to get up.
Step back. Nice.
Here we go.
Down.
A little past halfway.
[grunts]
And step back.
Come up.
I'll do a modified one just to show ya.
I'm tired.
I'm gonna use my hands.
Take my time.
Step back.
Do a slow push-up.
Come on up.
I got time for one more.
I'll do that modified too.
Coming up. Hands here.
Stepping back. Ooh, push-up.
Step up.
Okay, DB scoot.
Let's start this way.
We have our core. We're using our whole body.
We're breathing hard.
We burned up a bunch of calories, right, Dreya?
Yeah. Right, Danno?
Right, Tony. Right, Tony.
Scoot time.
[mouths countdown]
[whispers] One… very quiet.
Engage this as you turn your body.
All right.
Here's how you modify.
I'm still keeping up.
I've just taken the intensity out.
Right?
That's all I've done.
No big deal.
And then I get quick with my feet.
Quick with my feet.
One more.
Other side.
I'm gonna start modified, watch.
You guys go full board.
Are you ready? I'm gonna stay with 'em.
It's gonna look very similar, but it's gonna be different.
Ready, go.
Right?
I mean, come on. Keep moving.
All right, now watch me intensify things.
Here.
More turning.
More waist.
My eyes are on you.
All right? Here we go.
I'm movin'. I'm scootin'.
A little faster.
A little lower.
And now easy if I want.
Okay. Last one front.
Here it is.
Feet to fingers.
We're already back to feet to fingers.
Lickety split. Here we go.
Great. Now.
We're all gonna start modified,
all three of us.
You too, but if you feel strong,
you want to do the whole feet to finger thing, that's fine.
Are you ready, you guys?
Let's show 'em the midway, so we're all gonna start here.
3, 2, up.
1, up.
2… you've got to engage this.
3… or it's gonna hurt your lower back.
You got it? 4… right here, feel it.
5… put your hand there.
6, good.
7… I feel that right there.
8, nice.
9, nice.
10… now let's all go to the floor.
10, okay so…
Good, 1.
2… still workin'.
3… got to engage this still.
4… Activates the lower back a little bit.
5… that's part of the core.
Your back too.
6… don't go too far, Danno.
Stop right above your waist. Good.
18, good.
19… now we're gonna get serious.
You don't have to if you don't wanna.
Watch. Here it is.
1… open it all up.
2, 3… this can be modified if you want.
4, hello.
5… my stomach ain't tight.
Oh, I wanted to keep going.
Go Tony. I wanted to go to 30.
Okay, bonus! You guys rest.
Bonus. Get it.
Come on. Get the toes.
Get the toes. Bonus!
Come on, Tony. Come on.
Get it. Bonus, all right.
I'm done with that.
That's for you. It's free of charge.
We got boxer thing.
Boxer switch.
I am gonna go Dan Brown fast.
All right?
Are we ready for fast? Can I do it?
5, 4, 3, 2, 1.
1, 2, 3, 4, 5,
6, 7, 8, 9, 10.
1, 2, 3, 4, 5… right here.
6… feel it, 7, 8, 9, 20.
Oh yeah, 1, 2, 3, 4, 5,
6, 7, 8, 9.
That is core cardio.
Give it to me.
Yes. Keep movin'. Keep movin'.
Keep movin'.
Cool down and stretch.
We got ballistic huggers.
Just keep those heels off the floor a little bit.
[breathing heavy]
That's good. All right.
We're here ten more seconds.
Cool-down is as important as the warm-up.
You don't just stop.
All right, everybody.
A few more seconds here.
Here we go.
We're still loving ourselves.
3, 2, 1.
Now hop.
Now look at my body.
My arms are running free.
Loosens up my neck.
My shoulders. You feel that in your shoulders?
Yeah. When you bounce like that?
Yeah. See, this is static stretching.
This is ballistic. Both are good.
If you've got a neighbor, you can kinda bump 'em.
There goes your shoulder. She's screwed now.
Good, all right, let's really bring it down.
Take a heart rate here.
By the way, did you check your heart rate?
I hope you did.
Dreya, is it coming down a little bit?
You're in the safety zone.
I'm still in the zone.
You are? Well, I'm not surprised by that.
Good.
Take a deep breath.
[exhales]
That's good.
So we're easing the heart and the lungs.
Down, okay?
We're out of this in a few seconds.
Like, right now. Now.
No bent knees. Just keep 'em straight.
I love to stretch after all that.
Here it comes. Reach up.
Plug those fingers into the clouds.
Don't make it rain, and wow.
Nice.
Three more. Karen says three more.
World famous Karen helped me out today.
I love you, Karen.
What would I do without ya? I'd be nothing.
I'd be nothing without Karen and her help over there.
Good. One more time, here we go.
Watch, I'm gonna spread and bend over, and I'm gonna hang.
Down here.
Now you can do the floppy arm thing on the ground.
You see.
You got Danno there doing his own little thing.
Dreya's just hanging, forehead on forearm.
All right, you can go back and forth a little bit.
We are working the hamstrings.
And the glute here 'cause we have nailed it in this workout.
Let's go over to the right side.
Two breaths here. Just two.
Inhale. Let it out.
Again, inhale.
Let it out. Same thing other side.
You kids got it. Very nice.
Good, inhale. Let it out.
Inhale.
Let it out. Good.
Runner's stretch. Here we go.
Now chances are you're a tad more limber
than you were when you started.
So, if you want to experiment, get down there with Dreya.
Great, but if you feel like that's too much
than don't do it.
Dan, get down a little bit.
Put both hands on the floor, limbo boy.
See, I knew he had that in him, nice.
Take a deep breath here.
Let it out. Same deal, different side.
You know, the fact of the matter is,
there's a lot of warm-up, there's a lot of cool down
in all these workouts. Why?
Because you want to prep yourself,
and you want to get yourself ready for the next time.
That's why you do all this cool down.
And stretching is very important.
All right, from here, come to center.
Hang for a second. Just a second.
Nice. Come over to your mat.
We're gonna do that cat stretch.
You're only as young as your spine is flexible.
You're only as young as your mind is flexible.
Inhale, up.
That's it, Dan.
You get your butt in the air.
Back down, head up, exhale, opposite direction.
Look between your legs. Tuck your chin into your chest.
Your arms are still straight here.
Knees under your hips, so make adjustments.
Inhale up.
Spread the fingers. Wrists are under the shoulders.
This is wrong. Bring them in, okay?
Exhale. Other way.
Good, inhale up. Last time in this direction.
Nice, let's take care of our quads.
All you do from here is just pull your knee up.
Turn your foot and sit on your ankle.
You got that?
That's uncomfortable for some people.
So if it's uncomfortable,
then make adjustments with your foot, okay?
Same side hand and leg.
Pull the heel into the butt, and go down.
That's working.
Workin' for me.
I'm gonna get lower.
'Cause I'm really loose after all that.
If I nod off, just wake me up.
[pretend snoring]
Wake up, Tony. Ooh.
Are we doing exercises?
The exercises are over?
Pull the other leg up. Good.
Sit on that ankle so your comfortable.
All right, support here. Grab it.
Now, you know what happens sometimes?
The hamstring, because it's contracting, will cramp.
So, if it does, do this. Do this.
Smack it a few times and then regroup.
Okay, down I go.
For another short nap.
[pretend snoring]
That's good.
Good. Little more pull and release.
On your backs, boys and girls.
My favorite stretch in the world.
Love this.
It works the glute. I'm gonna show it to ya slowly.
Take your leg, your ankle of one foot,
put it on your knee… just below your knee
on your quad.
Take your hand, reach through the hole.
There's a hole right here in the middle.
Reach through, grab your hamstring.
Clasp your fingers or, if you're more flexible,
grab right below the knee.
Danno, you got it? You taking a nap?
Danno's n… I'm there.
Danno's nappin'.
Now I want you to try to get your head down.
Okay? Now I'm gonna show you something
with this stretch real quick.
Right here, bang.
Right, Drey? Drey's pulling… she's flexible.
But she's gonna show you guys
the behind-the-hamstring version.
She can also… go ahead and do the full board.
Head's back. And everything else.
Dan, same thing.
You wanna pull in.
This motion causes… look he's…
You got pirate eye! Arr!
Arr, that hurts, Tony.
I don't know if I can do it. Other side, here we go.
Okay, switch sides.
For me my left buttocks… my left side is a lot tighter
than the right side.
I'll leave it at that.
I won't say anything else about that.
Good, you're pulling behind the hamstring or the shin.
Whatever turns you on.
And some folks are gonna be up here with their head.
They're gonna feel like, wow, that's too much,
but give it a whirl, all right?
Nice, okay. We got torso twists next, kids.
Let it all go.
Second favorite stretch, straight one leg
pull the other knee in towards the armpit.
Engage everything by flexing the feet.
Okay, now watch what I do with this hand.
I reach around, and I pull the knee across my body.
Now, we got little mikes on our hip,
so it's gonna make it interesting.
We can do it 'cause we're professionals.
Now you're gonna try to get your elbow and knee
on the ground at the same time.
That might not be possible for some folks.
You might be here.
You might be kind of floating in between, that's okay.
Look in the opposite direction of that knee.
See where my chin and head is? Good.
And release. Same thing, other side.
Here we go. Straighten this leg.
Flex the feet. Pull the knee in first.
Danno, pull it in first. Drey, good.
Now I'm gonna reach on the outside.
I'm reaching. Nice span.
Look that way, dude.
I can call him dude. 'Cause he's my friend.
I call him bro 'cause he's my brother.
See how my shoulder's off the floor?
[grunts] I'm tight here.
But I'm looser than I was.
There we go.
Good, one more breath.
[exhales] That opens me up.
Exhale opens the body.
Do not hold your breath here.
Good.
Nice, let's give it the old double.
Pull 'em in here like this.
Ah, inner thigh, groin, hips.
I love it.
Oh, and you are done, people.
Everybody, up. Thank you very much.
Say hello to Dreya. Thank you.
Thank you. Danno.
Kids, nice work.
That is beautiful.
Power 90 Master Series.
By the way, get your recovery drink.
It allows your body to…
recover, so you can do it again.
We're very smart here at beachbody.com.
Nice work. Thank the kids.
Nice job. Thanks, Tony.
Nice work at home, everybody. Thanks, Tony.