Hey, it's Tony.
Welcome to Phase 1-2: Cardio/Abs.
We're starting out slow. Don't overdo it.
You got water and a towel right in the corner.
Don't forget your "X."
We got Lisa back there. Say hello to Lisa.
We got Paul back there. All right. Let's rock and roll.
We're going to do some stretching.
Take a deep breath,
and exhale your chin down to your chest.
Starting out slow.
Hold the right ear to the right shoulder,
and now back down to the front.
Left ear, left shoulder.
Opening up the neck, stretching the neck.
Everything else is hanging out.
Back down to the front. Over to the right side.
Good. Down again,
and over.
Last time. Down to the front.
Over to the right. Keep breathing.
Down to the front
and over to the left side.
Last time, in front.
Bring it up. Three big rolls. Here we go.
There's one. To the back.
And two. How we doing back there?
Three. We're having fun. Let's go.
And forward. Here we go. One,
and two,
and three. Let's open up the feet.
Deep breath all the way up.
Turn that toe out. Exhale it down.
Good. Reach up with the left hand.
Reach down with the right hand.
Open up that chest. Here's the bonus stretch.
A little bit more lat that way. How we doing back there, kids?
Good. Reach up with the left.
Deep breath, exhale down. Turn that left foot out.
Reach up.
Here's the bonus.
Good. Bring it up.
Exhale wide across the chest.
Big, big stretch. Feel that chest open up.
Here we go. We're doing that two more times.
Up, pull back.
Last time. Here we go. Up.
Reach tall, tall, tall.
Exhale all the way down to the floor. Good.
Legs are straight. Cross the arms.
Relax the head.
If you need to bend the knees here,
if that's more comfortable, go for it.
If you can lock them out, fine. Take a deep breath.
Exhale over to the right side.
Grab that shin or shoe.
Pull the forehead down to the toe.
Good. Lisa, open up your legs a little wider.
There you go. That's better.
Air to the center.
Exhale over to the other side.
Same thing.
Good, good.
Good stretch. Looking good back there, pauly.
Back to center. Take a deep breath.
Exhale, bend the knee.
Hanging out there for a little bit.
Leg is straight. Working the inner thigh,
opening up the groin, the hip. Deep breath.
Other side. Right here for a little bit.
Good. Leg is straight. Keep breathing.
Now turn. Here we go. A little runner's stretch.
Don't collapse on the thigh with the upper body.
Oh, look at Paul. He's like a statue.
Come on up. Toes in the air.
Drive that back heel down, drive it down, toes are up.
A little bonus stretch. Here we go… down.
Coming up.
Going down.
Last one. Here we go, up.
Come to center. Deep breath.
Exhale it over, and turn to the right.
Runner's stretch. If you don't feel this,
just drive it down a little bit more.
Remember, knee over the ankle. Don't get here like this.
That's not good. Too much stress on the knee.
Okay. Up with the toe.
Oh, feeling flexible. Nice.
Down.
Good. Everyone's looking nice and linear,
nice and straight. Toe up.
Great. And down.
We're having some fun.
Toe up, back to center.
Good. Left hand on the floor.
Reach up tall with the right.
Big waist stretch. Nice.
Eyes on that thumb up there. Good.
Hanging on. Drop it down. Keep breathing.
Replace the left with the right. Other side.
Reaching up tall.
Drop it down. Hands are shoulder-width apart.
Let's go right to power yoga, people.
Holding plank. Take a deep breath.
Exhale down nice and slow.
Come on up.
Upward dog, chest is forward.
Stand tall on those hands. Look forward there for me, Paul.
You don't have to look up. Go to plank.
Go to downward dog.
Drive the hands away from the floor.
Straighten your arms as much as you can.
Drive your your buttocks nice and high.
Lock those legs. Drive the heels.
Let's go back to plank.
Let's do our push-up. We're starting to warm up.
Heart rate's starting to rise.
Nice. Back to plank.
Downward dog.
Let's raise up on those toes.
Oh, we're getting the calves now.
Nothing changes with the upper body.
You're still pushing away from the floor with those hands.
Up on the toes.
Back down. Feet together.
Let's raise that right leg nice and high.
Up on the left toe, swing it through. Good.
Knee over the ankle. Back leg straight.
Yeah, you're looking good there, pauly.
Straighten that back leg, look at that knee.
Oh, he's looking good. Back to plank.
Let's do our push-up. Elbows tight, tight, tight.
Upward dog.
Chest up, shoulders back.
Back to plank.
Downward dog again.
Drive the heels, straighten the legs,
feet together.
Left leg up, up, up. Toe…
Swing it through.
No collapsing. There's no cheating.
Up tall. Knee over ankle.
Good. Back leg straight.
Yeah, everybody's having some fun.
Here we go. Back to plank.
Doing our push-up. Doing upward dog.
Nice and tall here.
Back to plank. Down dog.
Oh, yeah, feet together.
Raise that right leg up.
Swing it through to runner's pose.
From here, everything stays down.
Right to crescent.
Big reach. Come on, let's see it.
Perfect.
Leg straight. Perfect.
Nice and low. Straight line.
My God, that's good!
Same thing over here.
Half an hour. Okay, stay.
Just kidding, let's go down.
Runner's pose. Back to plank.
Do the push up. Up dog.
I can feel those first beads of sweat coming.
Back to plank.
Down dog.
Good. Feet together.
Raise that left one.
High, high, high, up on the toes.
Swing it through to runner's pose.
Come up to crescent.
Good. Let's see it.
Paul, straighten that leg. Come on.
You got it. You got to feel that butt.
Feel this in the lats, nice and straight.
Hands together, turn them out. Nice.
Good.
Bang. Drop it down.
Good. Do your push-up.
Upward dog. Nice and tall.
Back to plank.
Down dog. Last sequence. Right side, here we go.
Feet together.
Raise that right leg up, up on the toe.
Swing it through.
Drop the heel. Hands up.
Warrior two.
See, I can check you from here.
Drop down. Can you do it?
Turn those palms down.
Good.
Back to runner's pose.
Back to your push-up.
Down. Up dog.
How we doing at home? Hang in there.
Here's your plank. Down dog.
Take your time, everybody.
You got a pause button. Use it if you need it.
Feet together, left leg up.
Last one. Up on the toes,
swing it through.
Good. Drop the heel.
Crescent to warrior.
Let's see. Man, that's deep. Wow.
Straight as an arrow. Perfect.
Good. Nice straight leg.
Sheesh.
Wow. Nice.
Bam. Bring it down.
Back to plank.
It's your last push-up. Make it pretty.
Come on up. It's your last up dog.
It's your last plank.
It's your last downward dog.
Good. Lift that head up. Walk the feet in.
Good. Put the feet shoulder-width apart
and take your time. Knees are bent,
arms are like lead pipes hanging from your shoulders.
Nice and slowly up.
Head up. Okay. We got knees up first.
Stretch done, power yoga done.
Now we get busy. A little low impact.
You guys ready? Right leg first.
Arms in the air. Bring it up.
Bring it up. Bring it up.
Now remember, this is level 1-2.
You can do this right here.
Trying to get a sense of your body.
Listen to it.
You might have a little stitch or something.
Listen to that and bring it down a little bit.
Boom. If you feel strong, do a combination,
hands up and hands down.
We're checking form back here. Looking good.
No sweat yet, but you know,
I think it's coming. Five seconds to the out.
Out knee move. Here we go.
Out, out,
out, out.
Reach tall if you can.
If you can reach tall, go for it. Boom.
If you can't, just turn it out.
Put the hands here as a little target.
Boom, boom. What are you working here?
You're working abs, hip flexors, stomach,
glutes, a lot of stuff going on.
Heart rate's going. Fat's burning.
That's why we're all here.
Pow, pow, pow, nice.
We're going cross knees in three, two,
and cross, cross, cross. Reach up, bam.
Here's another thing you can do.
Alternative move… Turn the waist,
turn to the side,
use your opposing hand as a target.
Boom, boom, boom. Two rounds.
This is almost the end of round one.
Bam, bam, let's see that form.
Good.
Cross more. Boom. Cross over more.
Yeah, yeah. More abs that way. Nice.
Good. Good. Bam.
Going to knees up in three, two, boom.
Right away. Bam. Reach up.
Good. Good.
Experiment with that knee height.
You know what? Just keep moving.
If you get really exhausted,
you're starting out, pick up your remote
and go… pause. That's okay because guess what?
We'll be there when you come back. Guaranteed.
Bam, bam, bam, bam.
All right, we're switching in three, two,
to side out. One and out.
Out, out. Right on cue. You guys are tight.
Tight.
Big reach. She's got the fancy hands here.
See Lisa with the fancy hands?
She's got that little thing going on.
Dancer, you know. Then we got boxer boy over here.
He's got no fancy hands.
He's still working hard. I can see sweat coming.
Good. Boom, boom, bam. Here we go.
We're doing crossovers here in five seconds.
Four, three, two and cross.
Boom, boom, boom.
Now remember, this is our pace.
Our pace is not necessarily your pace.
Do what you can do.
You want to go slower, go slower.
You got some extra pop, go for it.
The key is, though, make the transitions
when we make them. That's the important thing.
Bam, bam, good.
We're going to jumping jacks
in five, four, three, two and go.
Nice and easy here. Nobody's rushing.
Level 1-2.
This is partly instructional,
so follow us if you can.
Go a little slower if you can't.
You want to reach up, bam, touch the hands.
Go for it. A lot more energy,
a lot more calories burned. Fluctuate a little bit.
Go low. You can even do this.
We're going to run in place in five seconds.
Four, three, two and run.
Backing up.
Checking on the kids. How's it going, kid?
Yeah? Nothing to it really, huh?
Now remember,
you want to get those knees up a little bit.
Get your heels up. See the heels?
Good. Whatever you like.
We're going to go to run lunge next.
Reach up with that right arm first.
Get back in place.
Here we go. Three, two, one.
Bam, bam, bam, bam.
Let's see it. Good.
Now you see, Lisa's got kind of a variation.
She's doing this.
You kind of want to pull, you see?
You've got Paul over here, pulling.
Bam, bam. Either one works.
Oh, you're switching on me now, huh?
You felt left out, didn't you?
That's right. Good.
Keep it coming. All right, boys and girls.
Five seconds, we go to jacks.
Three, two and jacks.
Boom, boom, boom.
Right here on the sides if you need to.
This is our pace for level 1-2.
Pick your own. Listen to your body.
You got a stitch, you feel tired,
you're parched, hit the pause button,
get some water, towel off.
But we'll be here every time.
Good. Now the benefits of going a little slower
is that you can sustain the workout
without having to stop so much. That's important.
Running in place in four seconds.
Three, two, and run.
Now if you're really feeling exhausted here,
just kick them out like that.
You know, let the arms hang out.
Get your breath.
If you're feeling strong, get busy.
Paul, first beads of sweat right over there.
Lisa, nothing.
Damn. Darn. She'll get sweaty.
Keep it coming.
We got run lunges in five seconds.
How we doing back there?
Yeah, good. Three, two and go.
That's a side shot of it. Like the side shot?
Oh, here's the other side. All the angles.
I got them all. Nice, keep reaching.
I'm going back.
Good, you guys.
Hey, an important thing to remember here
is soft landing. No pounding.
Pounding's bad. Soft, supple moves.
All right. We got x-work next.
Three seconds. Two, one.
Back and forth. Back and forth.
See my little "x" down here?
You got one at home, I'm sure.
Every time, different foot
hits a different square.
Let's leave those arms alone now.
It's about your feet.
Look, if you're tired, you want to do this,
it's okay with me. Just keep moving.
It's better to move a little,
than to stop altogether.
Hang in there. Back and forth.
We've got fast feet next.
Front, left box.
Here we go. One, two, three and over.
One, two, three and back.
One, two, three and over.
One, two, three and front. What's happening back here?
Good. And over. One, two, three and back.
One, two, three and over.
One, two, three and front.
One, two, three and over.
One, two, stay in that box.
Three, we're doing cross ups.
Bam, bam. Now, hey, look, this is hard,
hopping up and down like a bunny rabbit.
So do this. Just stay busy.
Put both feet in each opposing box.
Front… right. Left… rear.
And these guys, you know,
it's like the Harlem Globetrotters back there.
Just jumping around, super fit people.
Do what you can do. Keep it coming.
This is okay.
Back to lateral "X" work in three, two…
You guys ready? And go. Back and forth.
Just like that.
Remember, you can step, you can step.
Just keep moving. Keep breathing.
Listen to your body. What's going on?
What's going on back there? Something?
Anything? Yeah, they're just sweating.
Back and forth. Back and forth.
Here we go. Here we go.
Good everybody, keep breathing.
We got fast feet.
We're going counterclockwise next.
Front right box starting, here we go.
One, two, three, over.
One, two, three, back.
One, two, three, over.
One, two, three, front.
One, two, three, over.
One, two, three, back.
One, two, good, three, over.
One, two, three, front.
One, two, three, over.
Use those arms if you want to. Two, three, back. Cross hops.
Back to the front box, here we go.
Boom, boom, yeah.
Here we go. Last round of hops.
Try a few like this.
Try a few like this. Mix it up.
Do whatever you can do.
Doesn't matter. Keep moving.
Keep breathing. Supple knees.
Supple ankles. Bam. Nice and soft.
You can even do it this way.
You don't have to hop them both.
Don't worry about height. Height's not important.
Just slide over. Slide over, keep moving.
Good. Getting a little break
in four, three, two, one.
30 seconds. Take the break.
You're going to need it. Get your water,
get your towel, towel off. Don't sit down.
There's no sitting down.
Nice and thirsty. Oh, yeah.
Just keep moving. Kick it out a little bit.
Drink some water now. Time-out for water.
Man, that's good. Okay. All right.
We got five seconds. We do front right kick.
You guys ready? Front left,
right rear. Hands are up.
Kick it up as high as you want.
On "go." And go. Set it, kick it, set it.
Kick it, set it. Kick it, set it.
I want to see some form.
Look how tight the elbows are here, see?
Protecting her ribs, her hands are up nice and tight.
Keep that hand up, man. Keep that hand right up there.
Boom. Sometimes your hand will drop.
Good. Now the key, with slower benefits of course,
you can keep going that way.
If you want to kick a little bit lower,
that keeps you going, too.
We're going to switch sides in three, two, one.
Here we go. Right leg front, left leg back.
Kicking the left leg. Pop it up, set.
Pop it up, set. Pop it up, set.
Elbows are in. Bam. Can you see those knuckles?
Boom. Boom.
This is our pace in level 1-2 cardio.
Pick your own.
If you don't like this pace, go slower.
You don't like the way I'm kicking, kick higher.
You like what I'm doing, do what I'm doing.
Nothing to it. Let's see the form.
Remember, you're lifting up your quad
and flicking the leg out. You're going to side…
Okay, I'm sorry. Knee thrusts next.
You guys ready for knee thrusts?
Right now, left leg fore, right leg back. Hands up.
Bring it up. Bring it up. Set it.
Bring it up, set it.
That's our pace. Let's see.
Boom. Bring it up.
Nice. Keep breathing.
Bang. Bang. Nice pace,
nice breathing, nice form. Hip flexors,
quad, ab, everything. Now the foot adjustment,
you can put it wherever you like.
You can go forward, you can go to the side,
whatever's comfortable for you. Bam, bam, bam.
Okay, four, three, two… We're switching sides.
Right leg forward, left leg back, hands up
and go. Bam.
Boom. Boom.
You see my foot right here? It's in that little square.
Bam. My toe's pointing at an angle a little bit.
It's comfortable for me.
Some people like that knee forward.
Drive it up. This is our pace.
Find your own. Good. Elbows are in.
I'm very muscular.
My elbows flail, I can't help it.
Boom. Good. We're going to side kicks
in four, three, two, one.
All the weight's here. Put your toe on the line.
Get that heel off the floor.
Get your hands up, kick to the side.
Pop it. Pop it. Bam.
Bam. Don't worry about kicking the ceiling.
You don't have to go high right now.
Kick low. Good. Take your time.
Slower's better than faster and burning out.
You don't want to go real fast and burn out,
and have to take a break.
Find your own pace. Something that works for you.
Listen to your body. Keep kicking.
Let's see that form, you guys.
Bam. Don't hurt me. Nice.
Good. Elbows are in. You got five seconds here.
Other side. Weight's on the right.
Toe on the line, hands are up. Ready, go.
Pow, pow.
Pow. Good.
Good. How we doing at home?
How you doing? Hang in there.
Here comes the sweat. I'm going to do a sweat check.
Let me see.
Oh, yes, it's happening. More sweating.
Look at Paul. Good form, you guys.
Look nothing else is moving
other than that leg. Bam. Bam.
We're going back to front kicks.
Here we go. Left leg here,
right leg in the back. Hands are up. And go.
Set it. Go, set it. Go, set it.
Go, set it. Keep in mind, because my elbows
flare a lot, too, keep those elbows in.
Boom. Get in that habit. Good.
Nice and slow pace. It's level 1-2.
We're starting out, we're learning here.
The key is to keep moving if you can.
Good. Just because you're going slow,
doesn't mean you're not burning calories.
You burn a hell of a lot of calories.
Good. We're going to front left kick now.
Ready, set. Right leg forward,
left leg back. Hands are up.
Pow, set. Pow, set.
You're introducing your body to these routines.
There's no reason to bust through them,
kill yourself, strain something,
hurt something. Good form, good posture,
good breathing. Taking your supplements
is going to make a big, big difference,
helps recovery.
Helps you speed up your metabolism.
Really, really helpful,
so keep taking the supplements.
Bring them up. Let's see the form. Bring it up.
Yeah, man, that looks so good.
I'm going to take a break.
Oh, I guess I got to go back to work.
We're doing the right knee thrust.
You ready? Left leg forward, right knee back. Get them up.
Boom, explode, set it. Set it.
Also, if you get in the habit
of not dropping your heel every time,
boom, that takes a lot of energy to lift
that heel off the floor. Boom.
You can for right now, but you might want
to think, "in the future, I'll try a few
with just the toes on the floor."
And you can spring off that toe.
Pow. Remember, find your own pace.
If this is too slow for you, pick it up.
Too fast, slow it down. Take a break.
Hit the pause button. We're going to switch sides.
Three, two, one.
Right leg forward, left leg back.
Hands are up. Here we go.
Pop it up. Pop it up. Pop it up.
Hands up. Can you see those knuckles? Good.
Look at those fists. Oh, they're so perfect.
Don't hit me. Nice.
Good. Nice, Paul. Good form.
Everybody's sweating now. I love it.
That's really good. Nice.
Go at your own pace, kids.
Bam, bam.
Boom.
We're going to arms, guys, and gals.
In three, two, one. Wait a minute, no.
Side kicks, my mistake, my mistake.
We can't skip side kicks. Let's go.
Weight here, toe up. Give me the hands.
Kick it out. Kick it out.
You thought you could get off easy?
You thought you could skip side kicks?
Sorry. We got to do them.
Bring it up.
Bring it up. Let's see it.
Pow, all the way. See that?
90% of the weight, right there.
Pauly, nice, man. Look at those hands up.
Elbows nice and tight. I can't get in that body.
I can't take him out. Ooh, yes I almost did.
Bring them up. Somebody's getting tired.
Pow. Here we go. Got to switch sides.
And switching, right leg here,
toe and go. Pow, boom.
Don't worry about your height
of your kicks, that's not important.
Work on your balance. That's important.
Work on getting your hands up. That's important.
Just kick low for right now.
Boom. You're going to know how flexible
your hamstrings feel. You don't to have to do that.
Ouch, just kidding. Good.
Bring it up. Bring it up.
I hear laughter. There's no laughter.
Good. Three,
two, one.
We're going to punches.
Here's the feet position. Left front, right rear.
Hands are up. We're going jab, cross.
Jab, cross. Jab, cross.
Take your time. Nice and slow. Boom.
Don't hyperextend those elbows.
Drive that hip on that cross.
Drive it. Set, drive it.
Let's see you guys.
Look how good Lisa's looking.
Drive the hip more. Boom. Turn.
Drive it. Jab. Drive it. Let's see pauly.
Oh, I wouldn't mess with him in an alley.
He'd hurt me bad.
We're going to switch sides. Switch legs, here we go.
Right forward, left back. Hands are up. Drive it.
Drive that hip.
Jab, drive that hip. Hands are up.
Drive that hip. Jab, drive that hip.
Jab, cross, jab, cross.
Jab, cross. This is our pace. Find your own.
If you like ours, stick with it. If you don't, find your own.
Good. Nice. Jab, cross.
Jab, cross. We're a team. We'll take you on.
The three amigos.
We're going to do a hook upper-cut.
Left leg forward, right leg back.
Hands are up. Hook, upper-cut.
Hook, upper-cut.
Make that "t." Boom, boom.
Or "l." Upside down "l"
is really what it is. Bam, bam.
Nice. Hook, upper-cut. Hook, upper-cut.
Get in the habit of using your body.
Don't just throw your arms. It's not this.
It's this. Get your body involved.
Hips, waist, buttocks, everything starts moving.
We're switching. Other side. Here we go.
Right leg forward, left leg back.
Hands are up. Hook, upper-cut.
Hook, upper-cut. Bang, bang.
Use your body. Don't forget to breathe.
Knees are supple. Boom, boom.
Boom, boom. Let's see it.
Good.
They're so quiet.
They're so quiet and obedient.
I love that about these kids. Very nice.
Bang, bang.
Just back here working hard and sweating.
I love it. Bang, bang.
Oh, we got body blows in four, three,
two, one. Here comes body blows.
One foot forward. Other one back.
Whatever's comfortable. Rock them out.
Make a straight line.
Can you see me over there? Straight line.
Bam. Just like that.
Keep your waist loose and your hips loose.
You see how I'm moving and twisting?
Just like that. You see that?
Good.
Good. Don't worry about speed right now.
Speed's not important. All right. Keep it coming.
We've got a last round of punches in four,
three, two, one.
Left leg forward, right leg back.
Hands up. Let's go.
Jab, cross. Jab, cross.
Hang in everybody, we're almost done.
Find your pace.
Listen to your body. Let's see it.
Bam, bam. Everybody's sweating,
everybody's working.
Everybody's looking good. Jab, cross.
Jab, cross. Drive that hip.
Drive it. Jab, cross. Put them out.
Knock them out.
Good, let's switch sides. Here we go, other side.
Right leg forward, left leg back, hands up.
Jab, cross. Jab, cross.
Boom, boom.
Bring it on. Having fun.
Nice, guys.
Let's see.
Knees are bent, very good. Boom. Don't hyperextend.
Not on these jabs and crosses.
You don't want to pop the elbow. No need for that.
That's looking nice. Paul, great.
We're going hook, uppercut.
Left leg forward, right leg back.
Here we go. Hook, uppercut. Hook, uppercut.
Now on the last round,
if you were just throwing your arms around,
try getting more involved this time.
Bam, bam, boom, boom.
Boom, boom. Here we go.
You know what's happening?
You're working abs and obliques
without having to do crunches.
Oh, come on, tell me that isn't beautiful.
Boom, boom. Boom, boom.
I'm also working shoulders, back,
shaping the arms. Oh, it's so good.
We're going to switch in three, two and one.
Other side. Here we go.
Right leg forward, left leg back.
Get them up and throw it. Hook, uppercut.
Hook, uppercut. Hook, uppercut.
Hope nobody's been holding their breath
the whole time. Anybody turning blue?
No blue people. That's good.
Hook, uppercut. Hook, uppercut.
Bring it on.
This is the last of hook, uppercut.
Good form, you guys. Looking really nice.
Bam, bam. And three. And two.
Body blows, here we go.
Last time, last round. This is it.
You might want to go a little bit faster
if you're feeling good. Bring it on.
Bring it on. Big extension.
Don't hyperextend the elbow, though.
Go a little bit faster this time.
It's the last round. Turn it on, come on.
Working the waist.
Working the triceps. Working the abs.
Come on, shoulders. Bam, bam, bam.
What do you got, Lisa? Hit it, hit it, hurt me.
Paul, hurt me, man. Good. That's so nice.
Three, two, shake it out.
That was good.
Give me some skin. Like it, like it.
Shake it out. We got two minute cool down.
Get your towel, draw off the sweat.
We got abs coming up next.
Actually, no, I'm sorry. I was wrong.
We got to stretch after the cool-down.
How you guys doing?
I'm going to finish my bottle of water.
Kick those legs out, shake out the arms.
Shake out the arms because we did a lot
of punching, man. Shake it out.
Kick it to the side a little bit.
I'm going to stop talking for a few seconds
because I'm going to drink this water.
Because I happen to be thirsty.
Cool-down's important. Heart rate's been really high
and the key is to bring it down slowly.
The last thing you want to do is sit down
or lay down or go grab a cheeseburger.
That would be bad. So you don't want to do that.
You got a minute left of the cool-down.
That sound says, a minute left
of the cool-down. Shake out the arms.
How you guys doing back there?
Good. If you want to do a kind of a run in place,
that's cool.
Now loosen up the neck and shoulders.
You know, do what feels right.
You can follow us exactly. Shake out the arms.
You want to start to deepen the breath a bit.
( Inhales ) And exhale it out.
- How'd that feel? - Fantastic.
- Really? Pauly? - Paul: Great.
Nice. Not bad for young whippersnappers.
All right. We're almost into our stretch.
Cool down. Heart rate's coming down.
Let's step side to side.
Good work.
We're going to stretch the shoulders, chest.
We're going to get the backside of the legs,
the front side of the legs. Okay. All right.
Still cooling down. If you need your towel,
sweat's pouring down your face, towel off.
All right. We got our stretch
in three, two, and one.
Wide feet. Turn those hands out.
Take a deep breath.
Reach up. Good.
Turn that toe out and reach.
Bonus. Hand up.
Followed by the other one.
Turn it out.
Same thing other side.
Big stretch. Reach out.
Come on up.
Pull wide across the chest for one.
Let's do it again. Pull wide for two.
Make sure to breathe. Bring it up.
Wide, let's exhale all the way down,
swan diving, stretching the lower back.
Hang temporarily if you need to.
Good. Deep breath, exhale over.
Stretching the back of the leg.
A little bit of hip action here,
a little bit of groin. Looking good.
Everybody's sweaty, cooling down, other side.
We're having some fun.
Yeah, good, back to center.
Good. Hands on the knees. Come up slow,
round, round, round back.
Chin's on the chest.
Bring it up. Let's get those quads.
If you need a chair for support, grab one.
Let's go.
Now if you don't feel this stretch,
drive the pelvis forward,
nice and good posture.
Pull that heel into the butt there.
And other side, here we go.
Stretch out that quad.
I'll try not to fall down. Where's my chair.
I'll mime a chair. There it is.
I don't need a real chair. I'll use a mime chair.
I'm shaking. Okay. Good.
Let's roll the necks. Loosen it up.
One side, right ear, right shoulder.
Drop it down. Keep breathing.
Arms are loose and hanging.
Other side.
Back to center.
Bring it up. All right.
We got the t.H. 100 ab routine.
You guys ready?
Here you go. Get into position.
Everybody's ready. Here's the deal.
10 exercises, 10 reps. That's 100.
Feet a little wider there. There you go.
Make them harder on you.
Clasp the fingers just like that,
behind the head.
Can you see me? Not all the way.
Partway. Thumbs support the neck.
Elbows are wide. Chin's off your chest.
Eyes are on a spot on the ceiling.
Standard crunch, 10 times.
You guys ready? And go.
One, two, got to breath, man.
Three, you stop breathing during abs,
four, everything goes south. Five,
six, get those elbows, seven,
so you can't see them. Eight,
nine, and ten. Good, relax for a second.
Drop both legs over to the right side.
Same movement, same thing.
Legs are over to the side.
Ready? We're going to work the obliques.
And go. One, two, nice.
Three, four. You see his chin here?
Five, nice and high. Good.
There we go. Bang. You got two more.
Boom, boom, nice work.
Let's roll them over on the side.
See what Lisa's doing now.
And go. One, two, eyes up here,
three, elbows wide, four, crunching that oblique.
Five, got to breathe.
Six, come on, bring it on. Seven, eight,
nice work, you guys. Nine, ten, good.
Now back where you were.
Bring the feet up, cross the feet.
Now what you want to do is swing the hands
from back here above your forehead.
You want to drive those elbows to the knees.
Ready, set, go. Bam.
Two, nice, now remember,
if you can't go all the way to your knees,
it's okay. Go as high as you can.
If you need a break, hit the pause button
and come back. This is number seven.
Number eight, number nine.
Last one. Bang.
Legs straight up.
Lock the thumbs. Reach up to the toes.
If you need extra support on your head,
put your hand behind your head,
reach up with one hand. Ready, you guys? Go.
One, two, three, four.
Look, not everybody has straight legs.
These guys happen to be really flexible.
If your knees are bent, you're still okay.
If you can't reach your toes,
that's still okay. Good, that's 10.
Drop the hands down. Doing short leg-lifts.
Let's see it you guys,
right in this range of motion, go.
Bam, bam, nice, nice.
Lisa, how's your form?
These guys have their heads on the floor.
If you like your head off the floor
for more support for your back, that's fine.
That's seven, eight, nine and ten.
Let's go back to our original arm position,
chin off chest, elbows wide.
Lift everything up and lock it into place.
That's it. Once the upper body's up,
it stays there.
Now the toes go in and out. Let's see it.
And one, and two, three.
Now if this hurts your lower back, four,
what you want to do is go high with the feet.
Five, six, seven, nice.
Eight, nine, ten. Good.
We'll rest for a second.
Upper body stays exactly the same.
Elbows are wide, chin off your chest,
open up the knees.
You're going to rock the feet. It's called ab hip rock.
Ready, go. One, two,
hit my hand with that knee.
Three, four. Make sure to breathe.
You've got to breathe. Five, six, seven.
Good, pauly. You see how
he's lifting his butt off the floor?
That's a little bonus move. You got one more. Bam.
Now we've got bicycle.
Bicycle's a bear, but it's good.
If you need to take a break, take the break.
Every move is a half.
Ready, set, go. One, two,
three, point those toes, four, five, six,
seven, eight, nine,
ten, nice. Full body crunch.
Hands here by the ears. Straighten out the legs.
If you have to touch the floor with your heels
every once in a while, it's okay. No big deal.
Do what you can.
Ready, on "go." And go. One, two,
bring that elbow right down to here.
Three, yeah, four, good.
And five and six. Nice form. Seven.
Open, close, eight. Open, close, nine
last one, bust it up. Good.
Pull the knees into the chest.
Relax. Start to breathe.
Get a normal breath.
Get the blood back into your skull.
No, I'm kidding. Nice work, you guys.
Roll over. On your stomachs.
Just like this, watch me here.
Elbows underneath the shoulders
for the first one. Open it up.
Now if this hurts your lower back,
you don't want to go more than this.
This is fine. All right.
If that doesn't really bother you,
get the hands under the shoulders
and come up for a cobra move.
You feel that stretch, Paul? Do you, Lise?
All right, come on. Now, hands and knees.
Sit on the heels.
Reach out.
Good.
A little bonus stretch. Reach to the right side.
One hand on top of the other.
That stretches out the lats a little bit.
Good. Over here. Nice. Other side.
That's really nice work, you guys.
Let's just hang out here in child's pose.
Head down to the floor, put the arms behind.
Hands up. There you go.
Level 1-2, Cardio/Abs. Nice work.
Very nice work.
We'll see you all tomorrow.
Right, good work, everybody.