Bobby! Veronica!
Boys and girls, hello. I'm Tony Horton.
Welcome to the Power 90 Master Series.
This is Sculpt 5/6. You're gonna need some things.
Weights or bands. Make your pick.
Chairs are important.
Push-up bars for more range of motion.
You're gonna need a mat. I like mats.
And a little water bottle top for a special move
we're gonna see later.
Okay, are you ready? Let's do the warm-up.
Let's do some jumping jacks. 3, 2, 1…
Here we go.
Hey, while we're jackin'…
like this…
say hello to Veronica.
She's my neighbor. My Realtor.
My pal. She's wavin' and jackin', that's good.
Here's Bobby. Hey. He's my pal.
You see him in Power 90 X.
Power 90, Power Half Hour.
He's a star. I'm comin' back up.
Nice. Jumping jacks.
Three, two. Let's run.
Move back.
Go forward.
They're not moving.
Feel free to move around a little bit.
I love this workout. I love 5/6.
Oh, Veronica's got some action in there.
Bobby, where you gonna go? Come back here with me.
Come on. Okay.
I'll race you.
Guess what? Tony Horton likes to have fun.
Don't get serious with this fitness thing,
'cause it's no fun when you're serious.
We're almost done. And… stop.
Mini Heismans, are you ready?
Starting here. Nice, soft landing.
Just like this.
Big, bang, bong.
All the B-words right now.
Good. Veronica's going a little more mellow.
Right on the warm-up. That's cool.
I'm digging it. That's her choice.
You make yours. Over.
Over, bring that knee up.
A little bounce.
All right. Good.
Five more seconds.
And we're going into the Bill Murray.
Let's do it right now.
Veronica's gonna modify this.
Bobby and I are gonna get silly.
Bring the hands down. Bring the heels to the hands.
3, 2, 1.
Shake this off.
Whoo!
Bob, you do this so well, it's scary!
I'm trying to land softly.
Now, you see what Veronica's doing here?
Still workin'.
Still warming up.
You got loud shoes.
The set says you got loud shoes.
You got hard rubber shoes.
One…
I am gettin' warm.
My legs are workin'.
Heart and lungs too.
We're almost done here.
All right.
Let's do some ballistic stuff.
Keep the legs moving. Little tiny kicks, okay?
Just 15 seconds here.
Slap yourself, love yourself.
Good.
It's all good. A few more seconds here.
All right, we are done.
Left leg in front, front leg in back.
Keep your chest up, hands wide.
You kids with me, reach up first.
Come up as far back as you can.
And exhale.
Don't lean forward. Palms up.
Okay, and that's one.
Mmm, shoulder, shoulder, shoulder.
Rollin' 'em up.
Oh, we'll have to do both directions.
Let's see, everybody.
Yeah, Veronica, way back.
And now back this way.
Don't lean forward too much. That's it, and up.
Perfect, one more time, Bobby.
Let me see it.
Reach back, back, back, back, back!
And then
up, up, up, up, up!
Nice work, we're done.
Alternating chest and back stretch.
Legs wide, legs narrow.
Whatever's comfortable.
Bring the palms together and the shoulders to the front.
Working the back.
Opening this up. Boom!
See these two points. Coming together, nice.
Bobby… Muy bien, senor.
That is fantastique. You look good.
All right, very good. Let's go in the back now.
Now watch me. Clasping, right?
Clasping high.
Veronica's already into it, baby!
Ow! Uhh!
See if we can get a shoulder pop there.
Probably.
Last one. Good, we're gonna hold it.
And we're gonna breathe while we're here.
Bring the points of the shoulders in back together.
The last time in front.
See the difference? I'm working the back.
Hands in front. Working the back.
Now hands in the back.
[groans] Oh, working the front.
Mmm, that's gotta be good for ya.
One more breath here.
Arm circles, here we go. Small ones.
Forward.
Fingers up, wash the windows.
Just like that.
Never do it close to your neighbor,
'cause they're gonna whack each other.
Like that.
Don't do that.
Uh, we're havin'… You ready, Veronica?
I'm ready. Ready to rock up, then?
Make it happen.
Oh, ho, ho. Get outta…
Let's go the other way. Reverse.
Bobby… Yes, sir?
You ready, Brother? I'm ready.
'Cause we're almost there, man.
Make 'em big. Big backwards.
Heat up the shoulders, 'cause we're gonna use 'em a lot,
Yes, indeed.
And done. All right.
Wide legs, inhale. Let's get going.
Exhale down, all the way down.
Let's work the legs. Take a deep breath.
Let's go to the right side. Hang out here.
Two breaths. There's one.
Let it out.
Other side.
Let it out.
Over here.
I fooled Veronica. I said the wrong thing.
Inhale.
Let it out.
Stay here.
Nice. Let's go back to the right side.
And let's runner stretch it.
Hold it.
Veronica, can you go low? Show the people?
Ohhh. Nice.
Bobby and I are up.
She's good. Okay, everybody's up.
Same thing, other side. Turns around.
And down.
Whew.
Feelin' kinda loose. Looks good.
Whoa. Yeah, dude.
Come on, now. Come to yoga with me!
Come to yoga with me, everybody.
All right, come to the center.
Shake and rock and roll on the way up.
Nice and slow. Come on.
Standing quad stretch.
Get your balance. Put all your weight on one leg.
♪ Do do do ♪
Grab the ankle. Stand up tall.
Try not to fall over like me.
I am tall. Pelvis forward.
Head is up. Knee is down.
Pull the heel to the butt.
We are done. Other side.
Did you like that?
That was good.
(Tony) You know, okay.
Workout's comin'.
It's comin', comin' next.
Nice and tall. Same thing on this side.
Okay, couple of the rules for you kids.
Veronica's gonna do 12 to 15 reps.
Why? Because she wants a longer, leaner look.
Which is what she has now, and she wants more of that.
Bobby, he likes havin' "muskles."
He's a dude. He wants "muskles."
He's gonna pick a band that provides
a lot of resistance on reps.
6, 7, 8… 9, 10.
Or 7, 8, 9, 10.
Veronica doesn't want to feel that till after 10.
Okay? First move, here we go.
Side to side push-up. You hit the deck.
This is not going really deep.
We're going to max reps.
Ready, everybody? Go.
I'm gonna talk to the folks about form.
See what Veronica's doing? Narrow?
She doesn't have to go that narrow.
And now wide.
Now, don't go so narrow when you come in here.
Good.
And good.
Keep your core and your butt tight.
Nice. Keep your head sort of wider than that.
Then it won't be so hard for you, girl.
Good, come in.
Keep your shoulder distance apart.
Make an adjustment.
Go wider. Now only go this wide.
Watch. That's it.
Now look at Bobby. Much different.
Super wide. Super narrow.
Super wide.
Mr. Boom, come on up. Look at me.
Look at his feet. Look what his feet do.
His feet do this.
Nice. Close hands, wide feet.
Good. Wide hands, close feet.
Veronica's done. Very nice job.
Bobby, what number you on? I'm done.
Bobby's on number done.
All right, got one leg at a time.
Now, what is one leg at a time?
It's heavy pants, but one leg at a time.
Get your weight of choice. You all got it?
I'm gonna do a few. Check on the kids.
3, 2, 1. Everybody start.
[grunting]
One.
Two, two.
Three, three.
All right, let's check on everybody.
With her back nice and flat,
she's not gonna have low back problems.
Her knees are bent. It's protecting the lower back.
Nice. I'd like her to go a little lower.
Can you come on down?
Good. But if you can't, that's all right.
That's the way to modify it. Let's see Bobby.
Good.
The bands create more tension at the top
than they do the bottom.
So you gotta pull up as high as you can.
All right, you kids ready? What number you on, brother?
That was 11.
Nice. One for good luck.
Now, remember, you can set a goal of 12, 15, 10, 200.
If you come up short, so what?
You do more, do 'em. Okay?
Here we go, six-direction shoulder fly.
Guess what?
On this exercise, for me, 10 is ambitious.
Veronica's got five. Some of you three.
Bobby's got the pink bands. All right?
3, 2, 1.
Up… two…
Down is three.
Up is four.
Open five. There's six.
1, 2…
3, 4…
5, 6…
1, 2…
3, 4…
5, 6.
That's only… How many we on, coach?
That's four.
Let's check the form with the bands.
Awesome, awesome exercise with the bands.
Bobby, do you feel it? [groaning] I feel it.
Do you feel the love in the shoulders?
I feel the love.
Do you feel the love? She almost hit me.
Veronica, good. Bent knees.
One foot in front of the other.
Very important, bend them just a tad more.
Straight legs, strain on the back.
Not so good. Okay?
Where are you kids? Zip, zip.
I'm gonna join in the fun.
As soon as I get to the spot where they're almost done.
Here we go.
Bing, bing.
Good, good.
Up and down.
Veronica's done. Bobby's done.
I'm not done, 'cause I didn't really do that many.
Bang, bang. Got it?
No bent elbows, very important. Okay.
Preacher curls. Grab a weight.
The last three or four are tough.
So you gotta get low on that squat.
Shoulder distance apart.
Elbows below the knees, if you can.
Are you ready? Here we go.
5, 4, 3, 2… and curl.
We're one.
And two.
And three.
Argh, and four.
Let's do pirate eye. Argh, that's pirate eye.
Good, I'll put mine down and check on everybody.
This is textbook perfect.
Look how low she is in that squat.
She's working her glutes and her legs.
Working her biceps.
Honey, your arms are straight at the bottom.
Boy, that's good!
Bobby…
Look at. I wonder if his bicep's working.
I think so. What number you on, dude?
12.
12. Two bonus.
Nice work.
You know what? You might pick eight.
You might pick ten.
12, 15.
Find the burn! Find the burn!
[silently]
Okay, split-leg wide tri-rise.
We're gonna do both sides.
Now, look, if you only do that, that's okay, man.
Veronica, how many you gonna do per side?
I'm gonna do 12.
Bobby? (Bobby) 10.
10, 'cause, you know what?
Her body weight, because she's a woman,
is lower than Bobby's.
Bobby's heavy-ended at this end, so…
What are you saying?
[laughter]
I'm saying, that's normal, dude.
That's normal. Okay, here we go.
3, 2, 1.
And I'm up.
And down.
Two for me.
Three.
Four. I'm gonna do this dive-in.
Check them out. Five on the other side.
Still gonna be lopsided.
Six. Gotta get my arm straight.
Seven.
Eight.
I feel it already.
I'll do 10 here.
10.
Nice.
Good. Flip it over.
Veronica, a couple extra.
I'm gonna make a little correction for her
on the other side, 'cause I see what she's doing,
which is good.
This is a common mistake.
[whispering] Here we go, perfect.
Yeah, get that hand in tight.
Yeah, you want the hand out here, okay?
Little angle in the body. Bring it out this way.
So you're not straight.
There's a little angle from the legs.
Okay, everybody, get going. Ready, go!
Nice, now… Is her arm straight?
Look at that.
Oh, she came ready to work today.
Look how straight it is at the top.
Now, if you wanna make it harder,
you don't touch the floor with your shoulder.
See what happens when you don't touch the floor.
Ooh! Harder, right?
Harder.
[laughter]
She's in agreement, that's good.
Here we go.
What number's that? 10.
How many you gonna do?
Do one more.
Ooh, 11, very lucky.
Nice work. Same thing at home.
Okay, variation, variation.
It's all good.
One-legged hamstring press.
Get your chair.
I have never found an exercise that isolates the hamstring
quite like this.
Okay, leg up. Point the toe.
Let's get going.
3, 2, 1.
Two, get that pelvis up in the air.
Three. Head down.
Four.
Five.
Six. Go halfway.
Seven. Height creates…
Eight. More tension in the hamstrings.
9.
10.
11.
Let's hold it up top for 12.
Hold… switch.
Bingo, hello! Other side.
Let's get busy.
One.
Two.
Three.
Four.
And for you hotshots at home… five…
you wanna make this harder?
Six. Put a dumbbell right here.
Seven. Okay? Eight.
We're not doing that, but that'll change.
Nine.
10. Put your arms up.
11.
Nice. Aha!
Hamstring time.
All right, we're getting rid of our chairs.
We're off to the plange push-up.
You've gotta lift the middle of your back,
the top of your back high, like a cat.
Keep your pelvis tucked. All right?
Let's go.
Veronica, how many? 10.
Bobby? 12.
12. You know why the numbers are low?
Hard, hard, hard.
Veronica's not gonna go deep, okay?
I'm gonna do the first four with you kids.
Everybody, here we go. And down.
Back up, hold… And down.
Back up, hold, and down.
Back up, hold.
I'll do one more with you.
Back up.
Let's see.
Oh, Veronica, those are looking good.
Squeeze the butt. Squeeze the butt.
Good, see how much higher this is than that?
Nice. She's going pretty deep for a girl.
You don't have to go this deep.
I shouldn't have said "for a girl."
I didn't mean that. Sorry.
Good. Bobby…
Nice. Just a little high back here.
High in here. Let's see you.
Oh, instant improvement!
It's my expert coaching. What number you on?
Eight. Come on, four more.
Veronica?
That was 10. Nice job.
Let's go root Bobby on. Come here.
What number you on?
11. 11, one more.
See the back? See how high he is?
That is pretty. Beautiful.
Yay, Bob. Let's give him a golf clap.
He does beautiful work.
Okay, reverse grip heavy pants.
Grab your weight. It's like regular heavy pants.
But we turn the wrist towards you,
you towards me.
When your form goes south,
and your shaking and rattling and rolling,
you're done.
Done, even though you set your goal.
I don't care. Stop!
Bad form, I'm not into it, all right?
We kids ready?
Let's do it synchronized. Palms towards you.
Me towards you.
Okay, here we go. Flat back.
3, 2…pull.
One.
Two.
Three.
Four, get some spring in the legs.
Five, all right, I'm checking on everybody.
Veronica, nice. Feet are close together.
A lot of people make the mistake that they're too far apart.
If that leg's way back there,
all the pressure's on the front leg.
Not with Veronica. Let's see Bobby with the bands.
Same thing here.
Not much tension down low.
But a heck of a lot at the top.
All right, you kids feel the burn yet?
Maybe they haven't felt the burn.
They're not stopping till they feel the burn.
I felt the burn.
You felt the burn?
Good.
We got bent over straight arm shoulder fly.
Now, you don't need much weight here.
Back of your shoulders, very hard.
All right, are you ready?
We're gonna go together.
Here's where the weights come together in front.
3, 2, straight arm.
One. Breathe.
Two.
Straight arms. Reach for the walls.
Three. Back of the shoulders.
Four. Oh, I love that burn!
Five. Mmm, that's good.
Six. Let's see if these guys are doing it right.
Now, Veronica, you're going too far back.
Don't hit my hands and do it.
Uh-oh!
Fives is a lot of weight.
Now put 'em down. Go get those threes right now.
Nice, Bobby.
Did you do 10? We're not done.
Let's check out Veronica with a new weight.
Feel the difference?
Good, like that, right?
Boys and girls, this is the weak part of most people's shoulders.
The back of the shoulder.
That's why they have rotator cuff problems.
Start out very light.
She started out with fives. I corrected her.
You do the same thing.
Incline curls with a chair. Get a chair.
Now, I also call this sloucher curls.
'Cause why not be a slouch and exercise at the same time?
Know what I mean?
Now watch.
Bobby actually has an advantage with the bands.
Look how he's set up.
This rocks.
Make sure you put the band in the arch.
Not up here, not down there.
It's gonna slip on you. Okay?
We're all gonna be locked up in the core.
Don't get down here.
Veronica's nice and strong in the stomach.
Look at Bobby, he's rigid. Perfect!
I'm not gonna touch that. Okay.
Here we go. Just like this.
Head up. Curl for one.
And two.
The reason why we do it this way is… three…
it creates more tension at the top of the bicep.
Four. As opposed to sitting up.
Five. Keep those elbows back.
Don't do this. Watch me. Six.
You see all that movement in the elbows?
That's no good. Let's check the kids.
Nice, very straight.
All the way down, Veronica. Good.
Keep the elbows back, back, back, back, back.
Good. Get comfortable.
Some folks need a pillow here.
You know, let's say your core isn't strong.
Bobby's workin'! I love it, bro, go!
That's it. That's 12.
Oh, do it all again, 'cause I wanna watch.
Whoop! Nice.
Very nice.
Now, look, don't do extra just 'cause I'm a psycho, okay?
Elevated chair dips.
We're gonna leave our chair where it is.
Veronica's gonna keep her feet on the ground.
Bobby's gonna raise one leg up in the air
and switch every five reps.
Me, I'm just gonna show you how deep you can go,
and then I'm gonna get up and check on all the kids.
Okay, are you ready?
Let's go together, synchronized-like.
All right, get ready. Everybody together.
3, 2, 1, and down.
One.
Down, two.
Down, three.
Down, four.
Down, five. Down, six.
If you're done, you're done. Down, seven.
Down, eight.
Good. Veronica, how many you gonna do total?
20. Good.
What number you on now?
11.
Nice, keep counting. This is perfect for her.
She's going as low as she can,
which is pretty darn low.
All right, if this is hard, bend one leg.
Put one foot flat on the floor and keep going.
Just like that.
You see what she just did, that little move?
Get more rest this way. Another way to modify it.
It's all good.
Find the burn. You do 20, dude?
I did 20. Did you have more in you?
I…could have probably done a few more.
Never, never let that happen to you.
Okay? It's a horrible thing.
Okay, we got the one-legged Russian ruble squat!
[Russian accent] We don't have rubles here,
but we're going to grab the top from the water bottle top.
I've lost my Russian accent. I had a brilliant one there!
It's gone.
It was fantastic.
Okay, we're gonna do 15 reps per leg.
Let's start here first.
Bobby's gonna make it hard.
He's gonna reach behind his heel.
Veronica and I, we ain't gonna work that hard, okay?
We're still gonna work hard, but we're gonna put it in front.
Are you ready?
Here we go.
And… down.
Switch.
Down.
Switch.
Three.
Switch.
Four.
Let's see how the kids are doing.
Good, Veronica, maintain best you can.
Hey, you know what?
If her heel or toe hits the floor,
ain't no big thing.
It's a balance exercise.
It's working this quadriceps.
It' great for skiers. Great for tennis players.
Great for hoop players.
Anybody that changes direction.
How you making out there behind the leg?
It's tricky. It's tricky, dude. What number you on?
10. Good, 10.
Come on, hang in there.
A few more. I'll go down and join the club.
And down. And up.
We're not synchronized. Doesn't matter.
I'll do one behind, just for Bobby.
Are you ready?
There you go. Sort of.
Now reach behind. Whoo!
Other leg.
Tough, very, very tough.
Let's do it. Bob? Yes?
I'm gonna join you behind on that side!
All right?
Whew. I need a smaller foot.
Ready? 3, 2, 1…
And reach.
And on my free hand.
And reach.
Good.
And down.
And up. Hey, this is hard.
And back. Boy, I feel that.
That isolates my quadriceps, my glutes.
And this little water bottle top here
gives you something to think about.
You know what I mean? Whoa.
Teeter-tots. Oh, I need lead shoes.
Used my fingers there.
It's not the end of the world.
And down.
See how the kids are doing.
Veronica.
Nice, maintaining very nicely.
How are you doing at home?
You might be steeper, stopper, falling down.
That's all good.
Bobby, what number you on?
I think 12.
Little toe tap. I don't mind.
Everybody at home keep it coming.
We're almost there. One more time.
Look at me standing around.
[whispering] What a punk.
Water break.
Let's get some water, come on.
Put it down.
Get your water.
Welcome to the halfway point.
You need a longer break, pause button, hit it.
You know what we're gonna do? We're gonna do the Rami push-up.
Wide, then dive bomber, then wide.
Then dive bomber.
Veronica's gonna do a combination of…
(Veronica) Three and three.
There you go.
Bobby, what are you gonna do?
Seven and seven.
We're all gonna do wide first.
The hands and feet stay in the same place.
Are you boys and girls ready?
All right, get your butt down, Veronica, before you start.
We're doing regular push-ups first.
5, 4, 3, 2… and go!
Bobby's doing his seven.
Veronica, now, this is now deep she wants to go.
There's your third already. Now she's going to dive bomber.
All right, and look. Look what she's doing.
She's doing the dive bomber,
and then going basically to down dog.
And then dive bomber, and then the down dog.
Next go round, she'll do it for me.
I don't know if she does.
Now, Bobby, watch the comeback.
See what I mean? Under the fence.
Here's the fence. Right, don't hit the fence here.
Here you go, don't hit your fence.
Yes! See that?
Good, and now here's your second seven of the wide.
Nice. I think Veronica's doing a bonus round!
I think I see that in her.
If you got that at home, do it too.
Now Bobby's last dive bomber.
Good. Bobby, show modification for the boys
if they don't wanna do it.
Under the fence, and just rise your butt up in the air.
You know what? That's okay.
It's no big deal. I don't mind.
I do it too.
Nice job, okay.
Just sit around and wait for Bobby to finish.
Yeah. Whoo hoo!
Okay, we got the two-way lawn mower.
Very important. Grab your weight of choice.
Two way means elbow back is one.
Elbow out is two.
Bob, how many you gonna do per side?
10.
10? Veronica?
12. All right.
Okay, let's all do it.
You kids at home, let's rock and roll.
Back, out. I got mine.
Get low, straight leg.
Knee over ankle, big reach.
5, 4, 3, 2…
In… out.
Three.
Four.
Five.
Six.
Seven.
Eight.
Nine.
Ten. Very nice.
Other side, okay.
Veronica's still going 'cause she's got more reps to do.
Very, very nice. Switch sides.
I'm checking on form on this side,
so I'm all lopsided.
Look how muscular I am over here.
This side is huge! This side is wimpy!
All right, Veronica, you got this foot back too much.
The other way. No, back, back, back, back.
There. Get down nice and low.
Oh, yeah. Let's see you go.
5, 4, 3, 2, everybody.
And back.
And out, perfect.
And back. And out.
She's doing her rep count. She knows what she's doing.
Bobby, with the band, this is gorgeous!
You love the burn. You feel that, dude?
Oh, yeah. Same thing with the bands before.
Nine. Knees over ankle.
Foot's way at this end.
Not much tension here, but a ton back there.
Are you done? I'm done.
Very nice.
Excellent, excellent.
Scarecrow press.
Now, guess what, you don't need a lot of weight here.
Hard exercise, boys and girls.
Let's get in our scarecrow first.
Right there, okay.
We're gonna drop 'em down.
Ready? 3, 2, 1.
Drop 'em down.
Come back up.
Y press, right here.
Come on down. Back here.
Y press, right down. There we go.
I gotta check Bobby, 'cause he's so good at these.
What's he doing?
All those rehearsals, working on it,
working on the… [gasps]
Ohh, I love it, dude!
Those are so good. Veronica, let's see.
Now, it's not a military press.
Watch, she's going… out.
Little "Y," okay?
And down. Let's keep those elbows up.
Now pop 'em up.
Now make the Y. Nice, Bobby's done.
Veronica, how many more you got?
I got three more.
Nice. Keep going at home too.
If you're not done, keep going.
Good, see where those elbows are?
Nice, girly.
And Y.
In and out hammer curls.
What I mean by hammer is position of the hands.
See what I'm talking about?
Hammer, all right?
Now, Bobby's got the bands.
It's hard to hammer curl with the bands.
So he's gonna do regular curls.
So we're gonna go forward first and then out to the side, okay?
Veronica, what are you gonna do, like, 12, 15?
Yeah. She's not quite sure.
She might do somewhere in between.
12, 15, somewhere between. Bobby?
10.
10, he's found a good band with lots of tension.
Are you kids ready? Here we go.
We're gonna do it together. 5, 4, 3, 2…
One. Down and open.
Two, down and front.
Three, down and open.
I don't think I'll check on them, they're pretty good.
Five. Right over my shoulder.
Six, textbook when I look back there.
Seven. Bobby down to the wire.
Eight. [laughs]
Nine.
Ten, good.
One more? Yeah.
11. I'm gonna do 12, dude. How about you?
All right, I'll do 12.
12. Veronica, let's go to 15, you and me.
Yeah, let's.
13.
Put those down, Bobby.
Good, we're gonna keep going.
One more. Now I feel the burn.
Bam! Good. Nice, guys.
Do not rock and roll. Keep those knees bent.
Flared arm sphinx.
We're on the deck.
Funky exercise.
I wanna see the fingertips out.
And I wanna make sure the elbows are inside.
The further away you are… [yawns]
All day long.
The closer you are.
[grunts] Harder.
It's a matter of millimeters, okay?
Find your spot with your arms, where they go.
Max rep.
3, 2, 1…
One.
Two.
Three. Let me check on the kids.
Four. Looking good.
Five.
This gets hard, all you do is this.
Six. Right? Move 'em forward.
Seven.
Squeeze your butt, though.
Eight. No sway back.
Nine. I'm moving them in again.
Ten.
11. Good, Veronica.
12.
13.
14.
15.
Bobby's keeping up. Nice one, brother.
Good one, good one.
You guys got that? Yep.
Easier… tighter, harder.
Prayer squat toe raise.
Good, good, good for the quads and the calves.
Now, you too wide, you can't get up on your toes.
So find a spot where…
Yeah, I can get up on my toes here.
Okay. Get in your prayer squat.
We're only doing 20 reps.
"You say only?"
I want you go go deep as you can
without hurting your knees.
Protect your knees, okay?
Up tall. Veronica's practicing.
Ready, let's go down first.
Down.
One.
Up on my toes.
Down.
Two.
Good. Make your adjustments.
Three. They're slow.
Four. Chest up, head up.
Nice height in those toes.
Five.
Bobby.
Six.
Nice work, man.
Seven. No mistakes.
You better get in there with your kicks.
[speaking foreign language]
That didn't go over well.
Right here.
All right. How do you make it harder?
Argh. Down there.
Way down here. Argh.
What's pirate eye?
That means you're working really hard.
When you go like this.
Argh, that's hard!
Did I go too slow?
And…15.
And down.
16. We're not the Rockettes, so…
17.
Only 20.
18, way up on the toes! Work the calves!
19.
And 20. Great.
Thank you.
Get up on those toes. Go as low as you can.
Protect your knees. Modify when necessary.
Good work so far.
We're going to salutation push-up.
Step back or jump back, whatever you wanna do.
60 seconds.
The reason why it's timed is because…
[clapping] How many can you do?
All right, no push-up for Veronica.
Let's get busy.
Arms up.
Exhale now.
The clock has started.
Push it. Up.
We're all going at different speeds.
Why? 'Cause we're different people.
We're all working out, doing our own thing.
This does not have to be a synchronized move.
That's okay.
Once you know what the exercise is,
you do your thing, all right?
We're doing ours.
This is an actual workout caught on tape.
All right?
Now I'm thinking to myself,
I'm gonna go faster.
'Cause I can.
All right?
'Cause why not? Look at the time.
Boom. Step up.
Reach up.
Nice.
Veronica going at her pace. Perfect.
Bobby going at his pace.
Now watch, I'm gonna do a step-back variety.
Step back, push up.
Walk up.
Eight seconds, I got time for one more.
Here's a super-intense one. Down.
Right here.
Ooh, that's different.
And… hop up.
Done.
We're done. Nice.
We got locomotive lawn mower.
Get your weight of choice.
It's an elliptical motion in reverse.
All right, how many you gonna do, like 15?
Yeah. Bobby?
Ten. Nice.
Pick your number at home.
Could be more, could be less when you're actually doing it.
Let's check the form. 3, 2, 1, and go.
Good. Nice.
Good, put it all in your hip and reach out.
Nice, there you go.
You're not lifting too high.
That's nice.
Good.
Remember, if you get to the 15th rep
and that's your goal and you can still do five more,
you picked the wrong weight.
Okay?
Good, what number you on, girl?
Eight.
Nine. Good.
Bobby? Ten.
Nice job.
He's gonna switch.
He's got the bands. He needs the time.
Same deal. Veronica, other side.
Zoom in on me, 'cause I'm gonna show you perfection, my friend.
What it really looks like.
Big-time weight.
Okay.
These guys, form was great, both of you, perfect.
All right, keep it up.
Go at your own pace. We're all gonna start right now.
3, 2, 1…
[grunts] Yeah.
[grunts]
Yeah.
Three.
Four.
Do 12.
Five.
Six.
Seven. Punch it out there.
Eight. Reach out there.
Nine.
Ten. Do your number.
11. One more for me.
12.
You see that? Reow, gorgeous.
All right, boys and girls,
we got the upright row Y press.
We're gonna upright row to our chin.
Make a little bow tie, and then press in a Y at the top.
Up tall, don't get like this.
And 3, 2, 1…
Up.
Y.
Down.
Up.
Y. And down.
Bend the knees, protect your back.
Up, Y, and down.
Nice and tall here.
Up, Y, and down. Just smoothie smooth.
Let me see if they're smoothie smooth.
Smoothie smooth!
Oh, one, big, flowy motion.
[whistles] Good. Why?
I want you to straighten those arms more at the top, Veronica.
Reach for the… sky! There, good.
Like you're a cheerleader.
And go! Okay, Bobby.
Hmm.
You're using burgundy bands, dude?
[laughs]
Ohh!
You know, I would have used the pink bands myself.
Because that's hard. Nice to work.
What number you on, Veronica Klein?
What number? I'm on 11.
Mmm! Bob, you done?
He burned himself out.
His form starts to get in jeopardy there, so he quit.
Smart boy. Okay? Very nice.
Open arm 21s.
These are tougher, so if you're used to regular 21s,
you might wanna lighten your load.
Chest up here. We're gonna go halfway.
First, uh, first batch, then all the way, second batch.
A lot of talking. Let's start lifting.
5, 4, 3, 2, 1.
Halfway down. Two.
Halfway down.
Three.
Halfway down.
Four. Stop right there.
Five. Let me check.
Six, one more. Right here.
Seven. Now stop right there!
Now do uppers. Ready? Go.
One. Stop halfway.
Two. Stop halfway.
Find my hands. Good, find my hands down there.
Ohh, Mr. Green Bands got to get serious.
You're all serious here at the end, aren't you?
Trying to get a workout in, aren't you?
What are we on? That was it.
Good, all the way down, all the way up.
Catch up with the Veronica. Here we go.
Gonna catch up.
And up.
That's three? Okay.
Four. Okay.
Five. Veronica's got me on my toes.
Six. One more, all the way down.
And seven, good.
Nice work. Pick a weight that works.
Okay, we got reverse grip tricep extensions.
Light weight here, very light.
This is what I mean by reverse grip.
Look at my palms. They're facing up.
Up, and they're up here by my armpits, okay?
Bobby, how many you gonna do?
10.
Veronica? 12.
Good numbers.
All right, I'm gonna do about 10, 12, we'll see.
Okay, same thing. Find the burn!
3, 2, 1…
Back, one.
Two.
Three.
Four.
Five. I gotta check.
See if those elbows are up. Very important.
Is the elbow up and staying up?
It is.
That is good. The back is flat.
Knees are bent.
Buddy, textbook. Really good stuff.
Veronica, elbows a little higher.
Fight for hot. Aha!
Nice. What number you on?
12. Knees are bent.
This is it.
I know, it's so sad.
You wish there was more. This is our last exercise.
Plyo 80-20s. 25 reps.
Bobby and I are gonna get up in the air just a little.
Veronica's gonna stay on the ground.
Okay, here we go.
Weight's here, slide it out.
Follow me.
When I go down, my hands come up.
80% of your weight. 20% on your toe.
Not the ball of your foot.
On your toe. 3, 2, 1…
1, 2, 3. Going up in the air.
4, 5. Let's check out everybody.
Veronica, heels down, staying down.
Going low. Show 'em modified.
Stop right there.
Good.
All right, she's not going as low.
Doesn't feel it as much.
Lower is more. Nice.
Look at Bobby.
Good. Nice, dude.
Get both feet in the air. Get both feet in the air.
Aha!
Nice.
That was very good.
That's 20.
21…22…
23…
24…
and 25.
Here we go. Bring the toe in and then out.
Veronica, same thing. Let's go.
5, 4…3, 2… [clicks tongue]
Lift really soft.
I can get way up if I want.
I don't have to. Just a little air, okay?
Let's see, everybody. Good, Veronica.
Now look at this over here, you got me?
She's on her very tippy toe. I like that.
The ball of her foot isn't even on the floor.
I really like that a lot.
If you're getting tired,
put your whole ball of your foot on the floor, Veronica.
Little bit easier, right? Yes.
Right, 'cause more energy's on this leg, right?
Definitely, yes.
See what I mean? We got ways.
They got one, two… hopper boy.
3, 4, 5.
All right, cool down time. All right.
Very nice.
Oh, that was good.
We got wide-arm shoulder stretch.
Expanding that chest.
Working it here in the shoulders.
Nice wide stance. Cross the arms here.
Reach up, plug the fingers into the ceiling.
Nice, and spread 'em wide. Elbow just like that.
That's good.
Arms up, good, and spread 'em wide.
Two more times. Here we go.
Reach, reach up. Reach up, close the gap.
Now, Bobby, you look like… oh, I love it.
Spread the fingers and scrape the elbows along that back wall.
Very good.
We've got standing-wide leg side stretch.
So, we're all set up here. Just lay one arm down.
Other arm comes up and over.
Let this arm… can you see me? Hang down low.
And big straight line. Let's see if they got that.
Oh, Veronica, nice, nice.
Tell me if I'm hurting you.
Say ow. Oh, she's good.
Good, good. Reach those fingers strong.
Good. Bobby?
A little bit more this way.
Brother? More here, right? Oh, yeah.
Inhale. Both arms up.
Drop this one down and over. Okay.
Drive your fingertips to the point
where the ceiling and the wall meet.
There. Ceiling and wall don't meet here.
They meet there.
But, if you're tight, this is good.
All right, here we go. Oh.
And up and shake it out.
We're going to down dog. Working on the calves.
Here we go.
So, get in plank first or top of the push-up, okay?
Everybody there? Just drop on back.
If you need to,
walk the feet into the hands a little bit.
Okay, one leg goes down, while the other knee bends.
Switch it, switch it.
I don't care which one you do.
Doesn't matter to me.
Switch it, switch it.
My coach used to talk like that. Like that.
[Southern accent] Now, Horton, you did not run that pattern properly.
I want you to do it again.
We're gonna kick you off the field.
So, I'd run it wrong and then I get kicked off the field.
And then I'd go eat a Fugicle.
Have some corn on the cob.
And everybody else is working out.
And switch again.
Part of my strategy.
Now, both heels down. Drive the heels down.
Some of you might be here.
Your heels may not be on the floor.
That's all right.
That's cool with me.
Hey, what's up? All right.
We've got good old, campho quad stretch.
Since we're already down here. You might as well do it.
Pull that knee in, sit on the heel.
All right, we're up tall like this.
Okay, kids. Grab it, pull on it.
Couple breaths. Inhale, exhale.
Inhale.
Exhale. Oh, good.
Switch sides. Back to our hand and knees.
Pull the knee up between the hands.
Other side, same thing. All right.
Good.
Oh, yes, that is money, money, honey.
Hello. Nice to see you.
We're stretching our quadriceps now, and we like it.
You can get low, too, by the way.
See this?
Stretching's important.
Allows you to come back strong next time, okay?
Here we go. Let's take care of those hamstrings.
Have a seat.
One leg out, one heel in.
Inhale, both arms up. Are we ready?
Exhale, down.
Everybody says, oh, stretching is boring.
It's stupid, I don't like doing it.
It's hard, and I'm not moving. So what?
Stretching has allowed me to be able to do things
I have done today,
and during all these other workouts.
Without it, I'd be toast.
I'd have knee problems. I'd have back problems.
I'd have all kinds of joint injuries, but I don't.
You know why?
Because I take my time stretching.
They're telling me to hurry up. I'm not gonna hurry up.
I can't do it.
All right, let's switch sides.
Now this side.
And, exhale down.
The workout's more important than anything else.
Making it right. That's what I care about.
Bobby? Yes, sir?
What do you care about?
I care about the workout.
There you go.
Veronica? Oh, my kids.
Good answer. Good answer.
We're down. One more deep breath here.
Let's do the double.
Oh, hamstrings are the tightest part of almost everybody's body.
And if you don't stretch them out, guess what?
They're gonna stay tight.
If you stretch them, they're not tight anymore.
It's gorgeous.
Now look, if you're here today, all right?
If your lower back has issues, bend the knees a little bit.
And then work the lower back, okay?
And if you don't have problems there,
straighten the legs more and go on down.
You guys breathing? Let me hear you breathe.
Again, one more.
Very, very nice.
We have done it all.
We warmed up, we worked out, and we stretched at the end.
Thank you very much. Power-90 Master Series.
Sculpt 5/6. Bobby!
Tony! Veronica!
Tony. Nice work.
You too, everybody. Good work.
See you next time. Bye-bye.