Hey, it's Tony. Welcome to 3-4 Cardio/Abs.
You're well into your supplements by now.
Really important for recovery and strength.
We got our X… very important for X work…
towel, and water. You kids ready?
Speaking of the kids, that's Lisa back there.
She's back for more. Unbelievable.
And that's Paul. He's a new guy.
We're going to hurt him. Okay. You kids ready?
Deep breath.
And exhale the chin to the chest.
Roll the head to the right side.
Nice and slow start.
We're going to warm up the body
with the stretch over to the left side.
Never stop breathing.
Now to the front
to the right side for number two.
Now back to the front.
Left side. Second time.
Facing forward.
Drop the chin to the chest.
The last time on the right side.
Arms are loose, legs are loose.
Drop to the front. Now to the left.
Back down. Head up.
Let's roll the shoulders three times back.
That's one. Big rolls back there, too,
I can feel the big rolls. Three…
open up those shoulders. Let's go forward.
There's one and there's two,
and there's three.
Let's go, front and back.
There's the front. Here's a side view.
Good, good. Feel it up front.
Get that stretch going on. What's happening?
All right, get it back.
Stand tall, chest forward.
Good, you guys. And front.
And back, good.
Widen up those legs.
Turn the hands out, deep breath,
here we go up.
Turn that right toe out. Drop it down.
Reach tall with that left hand.
Don't rest on the shin. Good.
Here's the bonus stretch. Reach out.
Open up that chest. Keep those legs straight,
reach up with the left hand, followed by the right hand.
Switch the feet out. Drop it down.
Paul, Lisa, how you kids doing back there?
Here's the bonus. It's free, by the way,
there's no charge for the bonus stretch.
Up. Here we go. Three across the chest.
We're working the shoulders and the chest.
Boom. That's one.
Let's do it two more times.
Here we go. Up.
And exhale.
Here we go. Last one of these.
Air's in. Exhaling all the way down,
swan dive to the ground.
Fold the arms,
let the head hang.
See, I can see you guys, you know,
I can see if you're cheating back there,
hanging out.
Lisa, open up those legs a little wider,
there you go, girl.
Hands on the floor, take a deep breath.
Exhale over, right leg straight.
Pull the forehead to the foot.
Grab the foot, grab the shin,
whatever you can do.
We've got Mr. and Mrs. gumby back there.
Very flexible. Here we go, air in.
Exhale, over other side.
Good, legs are still straight.
Keep breathing. Don't stop breathing, people.
Back to center, deep breath.
Exhale over to the right side.
Knee over ankle. Left leg straight.
Foot's on the floor. Drop that groin down.
Stretching out that groin.
Good. Deep breath.
Exhale over.
Good, good, good.
All right, let's turn into it now.
A little runner's stretch.
Back leg straight. Toe up in the air.
That's it. That's it.
Bring that foot in a little bit.
Don't strain the knee.
Down.
Good. Up.
We're going to do one more here.
Down and up.
Deep breath as you come to center.
Exhale as you go over, and turn.
Very good.
Back legs are straight. You kids are looking good.
Toe up in the air.
You know, because they are kids.
They're younger than me. And down.
And up.
All right. And down.
Bring it up. Make sure to keep breathing.
You're getting warmed up now.
Working the quads, the hamstrings,
up, center, left hand on the floor.
Raise the right one up nice and high.
Oh, yeah. Hold that.
Stretching out the waist. Legs are straight.
Keep breathing. Drop the right hand down.
Switch it up.
Oh, that's good.
Drop it down.
Hands are shoulder width apart.
Step to plank.
Hands directly underneath the shoulders.
Your body's straight. You're like a plank.
Here, Paul, get that butt down.
Oh, there you go.
Go all the way down. Hold it for a second.
Scoot up to upward dog.
Chest forward, shoulders up,
eyes forward, back to plank.
Let's go to downward dog.
Feet about shoulder width apart.
Push away with those hands.
Drive those heels to the floor.
Drive your buttocks high.
Your ears between… your ears are next
to your arms. Good, good, good.
Let's go back to plank.
Do your push-up.
Come to upward dog. I'm checking on you.
Everybody's looking good. Back to plank.
Down dog.
Nice. Up on the toes.
Big calf stretch down,
drive 'em, drive 'em, drive 'em.
Up on the toes.
Down, driving. Bring your feet together.
Raise that right leg nice and tall.
Way up on the left toe.
Swing it through to runner's pose.
Make it pretty.
Get that knee over the ankle,
back leg straight.
Everybody's looking good. Nice and tall.
No resting on the quad. Back down to plank.
Do your push-up.
Come to upward dog.
Heart rate's starting to race.
Muscles are starting to work.
Things are starting to happen.
Back down.
Nice. Feet together.
Left leg nice and high.
Up on the right toe.
Swing through to runner's pose.
Back leg straight.
Get that knee over the ankle there, Paul.
Back leg straight, make it pretty.
Nice and tall, there you go.
Hands down. Back to plank.
Do your push-up.
Come to upward dog.
Everything stays the same here.
Back to plank. Downward dog.
Power yoga, getting warm.
Feet together. Right leg up.
Toe up,
swing it through to runner's pose.
Stay low coming up to crescent.
Let's see that form.
Time for Tony to take a break.
That's nice. Those are nice.
A little higher.
Bang. Good work, you guys.
You're here. Bring it down
to runner's pose.
Do your push-up.
Come on up.
Upward dog, back to plank,
downward dog.
Feet together, left leg up.
Up on the toes, swing it through
to runner's pose.
Come right up to crescent.
Straight arms. Reach for the sky.
Pulling on your wrists
from the heavens, baby.
Straighten that leg, make it pretty.
Oh, that's good.
That's good.
We're here.
Bang, bring it down.
Our last sequence, get ready.
Do your push-up.
Come to upward dog, chest up,
head up, shoulders down.
Back to plank. Sturdy as a rock.
Down dog. Drive the heels.
Push away with the hands.
Big stretch. Feet together.
Raise that right one up.
Up on the toe.
Swing it through to runner's pose.
Drop the heel. Hands up.
Straight to warrior two.
There you go, kids, let's see.
Oh, my God. Look at that.
Sturdy as a rock. Very nice.
Drop it down. Two inches lower.
I know you can do it, we're at 3-4 here.
We're not kidding around anymore.
Bam. Drop down to runner's.
You're in plank.
Do your push-up.
Upward dog.
Back to plank. Downward dog.
Drive the heels, drive the hands.
Feet together, left leg up.
Up on that toe, swing it through.
Looking good, drop the foot.
Hands come up.
Drop to warrior two.
Look, I'm not even sweating, really.
Let's see it. Oh, you guys,
did we get good people or what?
Nice.
Bang. Drop it down.
Here we go, runner's pose.
It's your last push-up.
It's your last upward dog.
It's your last plank.
Down dog.
Lift at the head, bend the knees.
Jump forward.
Okay. Power yoga's over.
We're rocking and rolling. Knees up, hands up.
Right knee first, ready, go.
Wham, wham, boom.
Okay, you know what, level one and two,
we're getting introduced to this.
Three, four, we get busy.
We get real busy.
If you get tired, it's okay.
Bring the hands down. I don't care.
But it's three, four, get them up!
Get them up, reach them up.
Knees up, yeah.
The pace is a little bit quicker here.
Working a little bit harder,
the heart and lungs are a little bit stronger.
In three seconds we're going out to the right.
Three, two, bang, bang,
bang, let's see you guys.
Turning, turning.
Nice, nice.
Out to the side, out to the side,
boom, reaching tall.
Good, good form. Chest is up.
Bang, nice, nice.
Nice. Pow.
Bang, reaching up.
Keep it coming, keep breathing, boom.
Got to do this, it's okay.
I still love you.
We're going to crosses. Ready?
Three, two, and cross,
cross, cross.
Bang, bang.
Let's see it.
What are you working here? Oh, everything.
Shoulders, arms, back,
quads, buttocks, hips, abs.
Every time you twist,
you're working your abs. Every time.
Nice, you guys. Nice, nice, good.
Bang, boom, boom,
keep crossing, wham.
We're going knees up again.
Right where we started, second round.
Three, two, straight up, straight up.
Wham, wham, reach up, boom.
Boom. Real tall. Bam.
If your arms are on fire, right here,
boom, boom, boom.
This is our pace. Do whatever pace you can.
If you need to go slower, go slower.
If you can pick it up, wham, wham, go for it.
Whatever you can do. Bam, bam.
Doing three rounds here in level 3-4.
Five seconds, out to the side.
Three, two, one, and go.
Boom, how you doing?
Let me see.
Anybody tired yet?
Anybody sweating yet?
No sweat yet.
Oh, but it's coming.
Sweat's coming.
Really nice, you guys, nice form.
Bam, boom.
Keep reaching up.
Of course, I get to keep talking
while doing it. I love that.
Boom, three seconds to crossovers,
two, one and cross,
cross, reach up tall.
Boom, boom…
everything's lighting up, man.
Getting real warm now.
I'm feeling that sweat coming.
Keep reaching up. Boom, boom.
Crossing over, bam.
How you guys doing back there?
Feeling it?
Pauly's working!
Nice.
Three seconds to knees up, last round.
Two, one, and go.
Right here.
You guys getting tired?
Paul, I'll let you do this, man.
You got to let the hands come down.
Oh, here comes the sweat.
Here it comes.
Look at Lisa smiling.
Oh, yeah, it's good.
Keep it up. Wham, boom.
Here's the last of the knees.
We're going out to the side
and three, two, and side.
Pow, pow, open up those knees.
Wham, turn, boom, boom.
A lot of obliques here.
Guys, you don't like these things on the side…
bang, bang, do these.
It's like, one fast-moving
heart rate-burning,
ab-crunching move after another.
Boom, boom, boom.
Man, I feel that.
Whew, I'm going to have a 26-inch waist
at the end of this workout.
Well, maybe not. Good.
We're going across
in three, two, cross it.
Wham, wham, boom.
I'm breathing hard.
This is low impact.
We went from stretch to power yoga,
to low impact. We're going to start
a little impact next with jumping jacks.
It's our last round here.
Bang, bang, bang.
How you guys doing?
They're doing good.
Okay. Reach up,
reach up, finish strong. Bam, bam.
All right, we're going to jacks in three,
two, one, and jacks.
Let's see you.
I'm checking, but I'm not stopping.
Hey, look, man, this is 3-4.
If you're feeling strong, pick it up.
Reach up tall.
Find your pace.
Good. How we doing?
I love jumping jacks.
We're having fun now.
All right, three seconds,
we're going to running in place.
Three, two and run.
Oh, I'm checking on the kids.
How you kids doing?
What have you got, homey?
Show me what you got. That's it.
You know, this can be fun, too,
you know, you can make it fun.
Lisa, you all right?
- I'm okay. - Good.
Will you please sweat, or something?
Knees are good.
Coming up.
Busy…
if you need that arm break, take it.
We're going to run lunge next,
right up in the air first in three, two, one,
boom, boom,
here's a side shot.
You getting that over there?
Here you go. Turning.
Reach up and pull, reach up and pull,
reach up and pull.
Supple feet, soft landings.
Really important. Don't come down like a thud,
thud, thud. If you can help it.
Good. Keep going.
You can do this if you want, if you're tired.
Not me!
Oh, we're going to jacks in three,
two, one and fire them up.
Boom, boom, boom,
boom, good.
Let's see, everybody.
Don't hit me, don't hit me.
Oh, you guys, spring loaded.
Everybody's looking good.
Whoa, nice, bam,
I'm sweating now.
Heart rate's way up.
We're burning some calories.
A lot of variety, that's important,
we're going to run in place,
in four, three, two, and run.
Get those knees up.
This is round two.
We're going to do this again.
You ready for another one, Paul?
- Sure. - You sure?
- Lise, you ready? - I'm ready.
Where are those knees?
Look at those knees. Okay. All right.
Keep it coming. We're lined up now.
Nice work.
Okay, here's our second run lunge.
Four, three, two, and go.
Good. Big reach.
How you guys doing?
Feeling the burn. Reach up tall.
Oh, yeah, you guys.
Good work.
Listen to your heart. Listen for signs.
You got a stitch, slow down.
Feeling a little faint, slow down.
Take a break.
Hit the pause button on that remote control.
This is the end of round two,
three, two and jacks.
Go.
Come on, reach up.
Let's go get them.
It's your last one.
I'm 42, come on,
I've got youngsters back there.
What do you got?
I'm not showing off, i swear to God.
Here we go. Bring it up.
Bring it up, bring it up,
bring it up. Nice, you guys.
I can hear you.
And we're going to run in three,
two, run.
This is it. The last of the run.
Give it all you got. Go get it.
This is 3-4.
If you don't have it, yet, don't listen to me.
Listen to yourself.
That's more important.
But back here, we're getting busy.
Oh, look, Lisa's sweating now.
It's about time.
She kicked in, get busy.
We got run lunges, our last one.
- You ready? - Ready.
Here we go. Three, two, go.
Pick up our pace, now.
Boom, boom, boom.
Go get it. Soft landings…
supple knees.
Nice, nice.
Here we are.
We're coming to the close
of the second round.
We got x work next.
Oh, that's going to be good.
I hope you have your x down on the floor,
it's going to happen in four, three,
lateral work, two, one,
back and forth.
Different x every time.
Different box every time.
Get busy. Back and forth.
Give your arms a break. Let them hang.
But keep your legs and your feet real busy.
Bam, bam, what do you got?
Keep busy.
Hey, you can also take a break here.
You need to do this, that's all right.
A couple of breaths. Get it together.
Oh, we're going to fast feet.
Front left box.
And three, two, one,
quick… one, two, three,
over… one, two, three.
Back… one, two, three,
over… one, two, three,
front, one, two, three,
back, over, one, two, three,
back, come on, one, two, three, over,
one, two, three,
front, one, two, three,
over, one, two, three, back.
Cross hopping, start back here,
back and forth, right and front,
left, bam, bam.
Now if you can't hop like a bunny rabbit like this,
don't sweat it. You can do this.
Just do this really quick.
It's low impact,
less hard on your knees and hips,
you can do that very effective.
But if you've got an extra pop,
go for it. Go for it, man.
We've got lateral x work coming up
in three, two, back again,
here we go.
Back and forth.
Each box every time.
Bam, bam, bam…
let's see it. Good.
Heart rates are way high.
Burning lots of fat right now,
shaping the body. Nice.
You guys are looking good.
I took a break, did you see
that little break I took?
You don't get one of those.
Here we go. Back and forth.
We got fast feet, we're going to go
counterclockwise this time.
Three, two, one,
start up here. 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, three, over,
one, two, three, front.
Come on, one, two, three, over,
one, two, three, back,
one, two, three, over.
Working it. Two, three, here we go,
cross hops, front right to right rear.
Bam, bam, bam.
I'm bugs bunny!
You can throw this in if you want.
No, maybe not. Okay.
Wait a minute, got this option.
Take it if you need it. How you kids doing?
Big hops. Nice and strong.
Oh, yeah, good.
See, I took another break, notice that?
Lateral x work, last round,
three, two, here we go.
Last round of x work, boys and girls,
see this, that's sweat.
We're working hard.
Burning a bunch of calories, man.
Working every part of our body.
Back and forth.
Get busy. Suck it up.
It's level 3-4.
Go for it.
Listen to your body, though.
We're going to fast feet again.
Clockwise. And go.
Front, left, 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, three,
over, hang in everybody. One, two, three,
front, one, two, three, over.
Calves are on fire. Oh, I love it,
two, three, back. One, two, three.
Back box, front box,
bam, bam, bam.
Now was that so bad?
Three rounds of that… done.
Out of the way.
We get a little break, a little water towel break
next before we go into kicking and boxing.
I'm off my x. Oh, my God.
I've violated the x factor.
Keep it coming. Keep it coming.
Keep it coming.
Oh, man, we're heating up.
Five seconds to our break,
four, three, two, break.
Shake it out. Keep moving.
Towel, water, go for it, you guys.
At home, same thing.
- How you doing? - Good.
Ready for kicking and punching next?
Nice work, everybody.
I'm not sweating. I'm not tired.
Guess what, break's over.
Let's get that left leg forward,
right leg back.
Front kick, hands are up,
you kids ready? On go.
Pop it up, set, pop it up, set,
pop it up, set. Here's our pace.
Bang. Find your own.
Experiment with your height.
Low, high,
low, high.
Or just high.
High, whatever you got.
Bam, bam. Go get it.
What does this work? Let's see.
Abs, hip flexors, quads.
Burns calories.
We're switching in three seconds,
and switch it over. Right leg forward,
left leg back, hands up right away.
Pop it up. Pop it up.
Pop it up. Bam.
Lift with the quad.
Kick the lower half of the leg.
Pow. Pow. Pow.
You don't like our pace,
got to get those elbows in,
I make that mistake sometimes, I let them flare out.
Try to keep them in. Bam.
It's because I'm so muscular.
That's the problem. Good.
We got knee thrusts in three,
two, one, left leg forward, right leg back.
Explode up. Pop, set, pop, set,
follow… bam, set, bam.
Keep it up.
Good. Bust it up, bust it up.
Bring it up, set, bring it up, set.
Bring it up, set. Hands are still up.
Nice, you guys, looking really good.
Really nice. Bam.
Where are those elbows?
Where are those hands?
Explode it up. Explode it up.
Three seconds, we switch.
Two and switch.
Right leg forward, left leg back right away,
go, bam. Boom.
Explode it up. Explode it up.
If you can make contact,
elbow to knee without bending over,
it means you're getting stronger,
getting more flexible,
and there's less stuff here.
It's a good thing.
But if you can't, don't sweat it, man.
Or sweat it, you know what I mean?
We're going to side kicks in three seconds.
Three, two, and side kick.
All your weight here. 90%. Toe up on that line.
Hands up and go. Pop it up,
pop it up, pop it up.
Let's see you guys. Boom, but don't kick me.
Good.
Nice height there, pauly.
I don't know, I think Paul's
higher than you, Lisa, a little bit.
What's that about?
Nice, there you go. Look how rock steady she is.
All her weight's on that leg.
Really, really nice. Good, good form.
Look at this guy. I think he's kicked before.
Good, we're going to switch sides.
Bam, here we go. Weight here.
Toe up, go. Boom.
Explode it up. Explode it up.
Good.
Lift the leg and kick, leg and kick it out,
leg and kick it out.
All your weight's here.
Hands are up, bam. Look at your target, pow.
Low target, high target,
low target, medium target, high target.
Keep it coming. Keep it coming.
Three seconds. Boom.
Back to front kicks. And good.
Left leg forward, right leg back, hands up.
Last time, bam. Kick it.
Kick it.
It's the last time you do front kicks.
Go get it. Wham.
Come on. Get the height.
Let's see the height back here.
Get that, oh.
Get that.
Pauly, oh, come on.
Nice work, my friend.
Good work.
Nice, keep it coming.
Front kick, left side, get ready.
Right leg forward, let's kick it up.
Boom, set it, boom,
set it, boom, set it, here's our pace.
If you like this pace, work with us.
You want to go faster,
pow, pow, go for it.
Want to go a little slower, it's okay.
Bam, bring it up.
You got a low one, you got a high one.
Medium one. Bam, boom.
Keep it coming. Bam.
We got knee thrusts and knee kicks next
in three, two, one. Switch your legs.
Left leg forward, explode up.
Last time we do this.
A little bit quicker this time.
Bring it on.
Come on, come on, nice and sweaty.
Heart rate's up.
Burning calories, working the abs,
working the quads, working the butt.
Boom, boom.
How's that pace back there?
Nobody's tired?
These little kids back here
keeping up with the old man.
We're going to switch to the other side,
three, two, one, switch it up.
Right leg forward, explode, ready, go.
Keep it coming.
Don't even put that heel on the floor.
No time.
No time for that heel to hit the floor.
Explode up, explode up.
Explode up. Boom.
Only two rounds of kicks, okay?
Going to side kicks next.
Right side in three, two, one,
all your weight. Toe up, here we go.
Bust it up. What have you got?
Good, whoa. Nice.
Look at his hands up.
His head's not moving. Just this is moving.
Locked in like a vice. Perfect.
Look at those hands up.
Feel it also here, right? Feel it in your quad, right?
Feel it in your butt, right?
Nice. Boom. Out of the way.
Good, you guys. Boom, boom, boom.
Bring it up. Two and other side.
Switch the weight. Up on this toe.
Ready, go. Pow, pow.
Bring it up. Wham.
Are we having fun yet?
I think we are.
Come on, come on.
Good, good.
Go at your own pace.
Bam, bam.
You've got a pause button, remember?
Use it, boom, if you need it.
Wham. Bring it up,
bring it up, bring it up,
bring it up. Okay, three, two,
we're going to punches.
Left leg forward, jab, cross,
you guys ready? Hands up.
Let's see it. Jab, cross,
jab, cross, jab, cross…
keep it coming. Jab, cross.
Don't overextend the arms.
Come a little bit short.
Good, quick movements. You see their pace?
Follow it if you can. Go faster if you can.
Drive that hip forward. Drive it forward.
This man's boxed before. You can tell.
Good, keep it coming, we're going to switch
to the other side. Here we go.
Three, two, right leg forward,
hands up. Go, jab, cross,
jab, cross, boom, boom.
Come on, come on.
Don't make a real tight fist.
That's not necessary.
You've got to drive that hip on the cross.
Jab, cross, jab, cross…
one's a getaway punch. Get out of my way.
The other one is, I'm taking you home.
Going to drive that hip more.
Come on, boxer boy.
Pauly, looking good, very nice.
Cross, jab, cross, nice form,
both of you, really, really nice.
Here we go.
Left leg forward, going to hook, uppercut.
Hands up, hook, uppercut, hook, uppercut,
hook, uppercut, get busy.
You're making that 't' like that, making that 'l.'
one's going across, one's going up.
Let's see it. Good, boom, boom,
cross, uppercut. Get that body involved.
This is 3-4. We've got to get busy.
Sweatier, I want more sweat.
Cross, uppercut.
We're going to switch to the other side.
Here we go. And switch, right leg forward.
Let's do it. Cross, uppercut.
Cross, uppercut, cross, uppercut.
Bam, bam.
Bam, bam. Bam, bam.
Come on, get busy.
Drive the arms. Use your body.
You with me back there?
Oh, good, good. Come on. Boom, boom.
Hook, uppercut. Hook, uppercut.
Come on. Bam, bam. Bam, bam.
Going to body blows in three, two,
body blows. Let's get busy.
Come on, come on.
Come on. Straight lines, straight lines.
How quick can you go? Show me that speed.
Come on, bring them to the hips.
Drive them out, don't drive them
all the way out, part way. Real loose in the hips,
real loose in the waist. Come on.
Everybody's sweating now.
Keep them driving. Keep them driving.
Come on. I know it's getting really hard.
You're wasted. Keep it coming.
Find your own pace. Here we go,
we're almost done.
Three, two, here we go.
Jab, cross, left leg forward, hands up.
Bam, bam, bam.
Good. Drive the hip.
Drive the hip on that cross.
Boom. What do you got? Nice, you guys.
Really good.
I'm taking a break.
All right. Nice.
How we doing? We're not tired, are we?
Tired there, Paul?
I'm not tired. Look at me, I'm not tired.
All right. Here we go. We're going to switch.
Other side. Right leg forward,
left leg back. Jab, cross.
Jab, cross. Jab, cross. Jab, cross.
Jab, cross, drive that hip. Boom, bam.
Boom, bam. Boom, bam. Come on.
Keep it coming. Keep it coming.
Jab, cross. Jab, cross.
Jab, cross. Everybody, come on.
Come on, straight shots.
Straight shots, keep it coming.
Keep it coming. Oh, yeah.
In three seconds we're going to hook uppercuts.
Switch your legs. Here we go. And go.
Hook, uppercut. Hook, uppercut.
Bam, bam, bring it on.
Bring it on. Boom, boom. Boom, boom, come on.
Let's see you guys.
Get busy, come on. We're almost done.
Boom, boom, follow me. Boom, bam, come on.
Come on. Come on. Bring it on.
Oh, yeah. Here we go. We're switching in three,
two, one, other side. Switch the legs, hands up.
Hook, uppercut. Hook, uppercut.
Bam, bam.
We're really working now.
Across, up. Across, up.
Across, up. Make that 't' or make that 'l'.
Bam, bam. Use the body.
Come on. We're working. I feel this.
Thank God it's only one take.
Let's go. Oh, we've got body blows.
Four, three, two, one, let's go.
Get busy. Get busy.
Your hips loose? Your waist loose?
You, too, lise?
Hey, you're sweating now. Cool.
What've you got? Hit out there.
Hit my hand, hit my hand. Hit my hand, hit my hand.
Hit my hand. Ow. Ow.
Good. Come on, reach it out, reach it out.
Reach out. Guess what?
You thought you were done after this, right?
Oh, no, it's a bonus round of arms.
And that happens in three, two, one, last one.
Let's go get it, right now. Hands up. Boom.
Boom, boom, jab, cross. Jab, cross.
Jab, cross. Jab, cross. Jab, cross.
Last round of these. Come on. Go get it.
Go get it. Nice workout, everybody.
Tons of calories burned.
Every part of your body rocking and rolling.
Sweating like dogs. Loving it.
Come on, jab, cross. Jab, cross. Jab, cross.
Jab, cross, I'm foaming.
Cross, jab, cross. Switch sides, here we go.
Right leg forward. Left leg back. Hands up.
Jab, cross. Jab, cross.
Keep it coming, keep it coming.
Hands up. Bring it back. Bring it back.
Drive the hip, drive the hip on that cross.
Boom, boom. Boom, boom.
Are we earning our money or what?
Oh, come on. Keep it coming.
Three seconds to cross uppercut.
And switch the feet. Left, right, let's do it.
Hook, uppercut. Hook, uppercut.
Hook, uppercut. Last one. Let's get busy.
Keep that form clean.
Bam, bam. Bam, bam.
Bam, bam, bam. Hook, uppercut.
Hook, uppercut. Go get it, man. It's done.
We're almost finished.
Bring it on. Bam, bam. Use that body.
Across, up. Across, up.
Hook, up. Hook, up.
Come on. Three seconds.
And switch sides. Same thing.
Hook, uppercut. Let's get it.
Bam, bam. Cross, up. Cross, up. Cross, up.
Cross, up. How we doing?
We're not tired? We're almost done.
Bring it on.
Bring it on. Come on. Bam, bam. Look at me.
Bring it on, bring it on, bring it on.
Oh, we got body blows in five, four,
three, two, here we go.
Get it, get it, get it.
Come on, faster.
Big range of motion.
Oh, you're all red and sweaty.
You too, Paul.
Come on, man. The old man's beating you.
The old man's on you. Come on, come on, come on,
come on, come on, come on. Go get it. Go get it.
I bet your heart rate's really high. Come on.
Go get it. Go get it. Come on.
Come on, Lisa, what've you got? Go fast.
Good, three, two, one.
Shake it out.
Whew. Nice.
Up here. Up here.
Keep moving. We've got two minutes to cool down.
Heart rate's way up there right now.
Shake the arms, get the legs going.
There's your towel, you probably need it.
Use that, drink some water. Keep moving. Keep moving.
Kick the legs.
Wow, you guys. That worked.
Now remember at home,
you didn't have to keep up with us.
That's not the point. The point is
you make the transitions when you need to
and go at the pace that your body can go
on this given day. That's most important.
It isn't about matching us. We're just having some fun,
working hard. Shake out those arms, you guys.
A lot of work with those arms.
Done. I needed all that.
Good. Shake it out. Cooling down.
We got a minute left. Little bounces are good.
Little bounces, you guys. Shaking out the arms.
Little tiny run.
See what happens is,
if you stop completely, just sit down or lay down,
blood pooling occurs. Oh, what is blood pooling?
It's bad. You don't want to know about it.
Everything comes to a rock solid halt.
Your muscles cramp, you get twice as sore.
So it's really important to avoid that
and just cool down nice and slow.
From the cool-down, we'll go into a stretch.
You guys are so happy, huh? Nice work.
You guys really kicked it. It was really nice.
All right. Almost done with our cool-down.
Let's do little kicks. That's it.
Let's start increasing the breath a little bit.
Deep breaths.
Of course, I have some sort of ague,
I don't know what that's about.
Here we go, shake it out. Kick it out to the side.
We got five seconds left in the cool-down.
We're going to open the legs wide.
Here we go. Three, two, one.
Wide feet.
Good. Hands out. Deep breath. Up.
Nice and tall. Pull wide across your chest.
Air in, here we go.
Nice and big.
Let's do it again. Air up.
Big, big stretch. Wide.
Let's go all the way to the floor here.
How good does this feel? Just let it hang down there.
You want to put your hands on the floor,
cross your arms.
If this is still too much right after that aerobics,
you don't have to come down quite so far,
you can come up here like that.
We're going to work the calves and hamstrings
over to one side. Grab it low.
Nice work. Good.
Back to center. Take a deep breath here.
Exhale it over to the other side. Good.
Oh, I'm shaking. Oh, that was good.
Back to center. Hands on the quads.
Roll it on up nice and slow, nice and slow.
Back is round. Back is round.
Come on up. Look at all the sweat coming off of me.
Let's get the quads. Can you guys balance
after all that? We'll see if we can.
On the left leg, grab the ankle,
drive the pelvis forward. Get that quad.
If you need a chair or something, go for it.
We happen not to need them.
It's a miracle. Good.
Let's go to the other side. How you guys doing?
Weight here. Grab the ankle, stand tall.
Good, good, good.
Down. Let's get a little side stretch in.
Here we go. Reach up.
Reach over.
Good, let's get that bonus in.
We're still cooling down and the reason why
this is a little longer this time is because
we're still cooling down and we want to keep moving.
Let's go. And over.
Here's a little bonus. No extra charge.
Bring it up. Put it down.
Let's roll our neck a couple of times,
loosen that up, too. Right side.
Relax the shoulders down to the front.
Left side.
And down.
Nice and slowly bring the head up.
Great, that's the end of the stretch.
We're going to the th top 200.
Everybody into position, come on.
All right. Same as 100, we're just adding 100.
Hands staying behind the head.
You know the routine, chin off your chest.
Feet a little wider there, pauly.
On go, one, two, three and go.
Bring them up. One, two, three,
four. See the nice, wide arms?
Five, heads up, eyes up, six. Perfect.
Seven, nice form. Eight, nine, ten. Good.
Eyes right here. 11, 12…
wide with those elbows. 13, 14. Perfect.
Nothing's moving down here. 15, 16.
17, got to breathe, got to breathe.
18, 19, 20.
Roll the legs over to one side.
Let's make it the right side. Good.
And go. One, two. Working the obliques.
Four, nice, man, five, you're looking good.
Six, he's even smiling. Seven, I love that.
Eight, nine, I don't want to leave Lisa alone.
10, 11. You having fun? 12, 13.
Oh, 14… so many more to do.
15, 16… work it right there.
17, nice and high. 18, come on, bring it on.
19, nice. 20. Flip it over.
Other side. Come on. Let's see you.
Bring it up. Go, one, two, working those obliques.
Three, four, that's very nice form.
Five, man, that's good. Six, seven.
Nothing's moving up here. Eight, only the abs.
Nine, 10, 11, 12. Bring it up.
13… you breathing for me?
14, I want to hear you breathing, 15, oh, yeah.
16, there it is. 17. Come on, get up.
18, 19, nice. 20.
Here we go. Legs up in the air,
cross the feet, bring the hands around.
Everybody knows the routine,
up here, get those hands on top of the head.
Drive the elbows to the knees. Go.
One, two, three, make contact if you can.
Four, if you can't, don't sweat it.
Five, six, let's check out pauly over here.
You are rock solid, my friend.
- You know what number you're on? - Paul: Ten.
Good. 11, 12, 13.
And 14. Nice work, man.
15, 16… keep them coming.
17, 18, get up there. Come on, 19.
Make them work, 20. Legs straight up.
Right away, straight up.
Lock the thumbs out front, these are called superman.
Flex the toe, hit the toes.
Ready, go… one, two, three.
Four, five, you making contact every time?
Six, seven, look how straight you are here.
Eight, nine, 10, 11, remember,
if you've got problems with your neck,
drop one hand behind your neck
and just use one hand to reach up. Good.
What number we on, everybody?
What number are we on? 19, 20.
Leave the legs up. Drop the hands down.
Little leg lifts. Let's see you do them.
Ready, drop them down.
Down, down, down, down.
Hands there. Leg lift, go.
One, two, that's your range of motion right there.
Three, four, five, you can lift your head up
or put your head down like these guys got.
Either way, doesn't matter. Sometimes your back is a factor.
Good, watch that range of motion, Paul.
You're a little high there.
Good, what number you on?
13, good, you're paying attention, 14,
I love that about you. 15, point your toes.
16, you're all sweaty.
17, 18, 19, 20.
Get those hands back to the original position.
Chin is up, your head is up.
Lock it up high.
In and outs. Let's go. Let's see them.
Out for one, and two,
and three, out.
And four. Good.
Five, oh, they're getting hard now. Six.
Don't move that upper body, so this is locked in.
Is that eight? See? Nine, I'm paying attention.
10. You feeling this at all? 11.
Are you sure? 12, nice work, man.
13, 14, Lisa's in love with these, 15.
Straighten those legs. 16. Remember,
if you've got lower back issues, go higher.
Go higher with your legs if this hurts your lower back.
Good, hang in there. How many more?
20, right there, good. Upper body stays the same.
Hands wide. Good. Get the knees wide.
Hip rock. Let's see it.
On go. One, two, three, go.
One, and two, big circle.
Three, four.
What's that head doing on the floor?
Oh, nice. Get those elbows wide.
They hate me right now.
There's no love right now in the room.
Good, nice.
Now you see how Paul's lifting his butt
off the floor a little? A bonus move, really nice.
Lise, get those legs a little wider if you can.
Very good. What number are we on, Paul?
I can always count on you, man.
We've got bicycles next.
You know what bicycles look like.
Let's see it. Go.
One, two, three,
four, come on, breathe, everybody, five.
Where's the breath? Six, point those toes.
Seven, eight, we got to get busier, nine.
Got to get faster, 10, come on, 11.
We're almost done. 12, 13, 14, 15, come on.
16, 17, 18,
19, 20. We got full body crunch.
Hands go to here, by the ears.
Elbows are in tighter than you think they need to be.
And go. Bring it up. Open it up.
Good. Close it. And open. That's two.
Don't touch the floor, Paul.
You're bigger and stronger than that.
Good. Lisa's tapping the floor because
she doesn't quite have the strength
to get all the way through it,
but she's done 200 crunches, that's why.
Nice form. Good. What number we on, Paul?
I knew you knew, man.
That's 11, 12. This is it, folks.
13, stay strong, come on, 14. Are you breathing?
15, I want to hear breathing. 16.
It's the only way you're going to get
through these things.
17, you got three more.
Two more. Come on, bring them on.
Bang, last one. Boom. Open up, lay there.
Nice, very nice. Give me some of that.
Good, pull the knees into the chest.
Stretch that a little bit.
Great, you guys.
Very, very nice. Get on your stomachs.
Just like this down here.
Put those elbows directly underneath the shoulder.
See that, hands out here. You're the sphinx.
And come up. Oh, yeah.
You feel that? If you don't feel that,
you don't have any lower back issues.
Put the hands there, give me a little cobra.
You feel that stretch?
Nice and tall. Nice work.
Really, really good.
Come up to the hands and knees.
Sit down on the heels, reach out.
Oh, boy. Good, you guys.
Slide both hands over to the left.
Put one on top of the other.
Big side stretch. Great.
A great shot of the back of Paul, there.
Back to the center, other side. Good.
You just want to hang, put your head down.
Just sit and relax. Take it in.
You've all worked really hard.
That's great work. Good work, both you guys.
Relax, hang in there, and I'll see you tomorrow.
Right on, right on.