• 4 months ago
90 Day Calendar
Phase 1
Weeks 1-3
Day 1 Chest & Back & Ab Ripper X
Day 2 Plyometrics
Day 3 Shoulder & Arms & AB Ripper X
Day 4 Yoga X
Day 5 Legs and Back & AB Ripper X
Day 6 Kenpo X
Day 7 Rest or X‐Stretch

Phase 1
Week 4
Day 1 Yoga X
Day 2 Core Synergistics
Day 3 Kenpo X
Day 4 X Stretch
Day 5 Core Synergistics
Day 6 Yoga X
Day 7 Rest or X‐Stretch
Transcript
00:00:00Plyometrics means jump training.
00:00:17We're talking lateral movement, forward movement, back and forth, up and down, all around you.
00:00:21Burning calories.
00:00:22Man, oh, manishevitz, as my uncle used to say.
00:00:24It's your little bucket nearby, my friends.
00:00:26This routine is X city.
00:00:30If you're doing plyometrics, you can jump higher and run faster, and your heart and
00:00:34lungs are going to kick the panties off of anybody else who tries to get out there without
00:00:38it.
00:00:39Plain and simple, this is the X in P90X.
00:00:42Hey, everybody.
00:00:44Welcome to the mother of all X workouts.
00:00:50This is PlyOX.
00:00:52Get ready to breathe.
00:00:53And remember, the tip of the day is think like a cat.
00:00:56I want you to land softly.
00:00:58You're going to leap off your toe, and you're going to land on your toe.
00:01:01Eric, show them one time.
00:01:02Let me hear it nice and quiet.
00:01:03Jump one time.
00:01:04Oh, I can hardly hear them.
00:01:05I want the same thing from you.
00:01:07If you've got knee issues, Pam's going to show you how to do it modified.
00:01:11We're all going to get busy.
00:01:12Let's start warming up.
00:01:13Let's march in place.
00:01:17Okay.
00:01:19Prepare to breathe, because you're going to.
00:01:22Plyometrics, also known as jump training.
00:01:25We're going to get airborne.
00:01:27Some of this stuff is higher impact.
00:01:30I know.
00:01:31It's out of fashion.
00:01:32But if you want to perform athletically, you want to perform everywhere better, this is
00:01:38it.
00:01:39Okay?
00:01:40Let's get out here.
00:01:41Let's get out here.
00:01:45Nice and high.
00:01:48Say hello to Eric.
00:01:50He's my man.
00:01:52He's the test group.
00:01:54Eric's going to be performing on one leg today.
00:01:56That's a prosthetic leg on the right side, so I want to hear it.
00:01:59No excuses from any of you.
00:02:02All right?
00:02:03We've got Dom.
00:02:04This guy's going to jump through the roof.
00:02:07He's also a test group man.
00:02:09And we've got Pam.
00:02:10They call her Blam.
00:02:12She's on fire.
00:02:13She's going to show some modified moves.
00:02:14All right.
00:02:15Let's run in place.
00:02:20Oh, yeah.
00:02:21And then we tried to hire some hot shots for this.
00:02:24Couldn't do it.
00:02:26People from class could.
00:02:29All right?
00:02:30Now, another important thing, too, to remember, just like your mom used to say, don't eat
00:02:35a bunch of food before you go swimming.
00:02:37Same thing here.
00:02:39Don't be eating at least an hour before you do plyo.
00:02:43All right?
00:02:44That'd be silly.
00:02:45You'd get a cramp.
00:02:46You'd have to stop.
00:02:48Let's go.
00:02:49Knees down, heels up.
00:02:52Knees down, heels up.
00:02:54The idea here is to get our heart rate up, get the lungs working, control the breath.
00:03:02All right?
00:03:03And we're going to get moving and grooving here in a second.
00:03:06Oh, yeah.
00:03:07Eric, you ready to roll?
00:03:09Dominique?
00:03:10Getting there.
00:03:11Getting there.
00:03:12Pan the blam?
00:03:13Absolutely.
00:03:14Absolutely.
00:03:15All right.
00:03:16By the way, we're all wearing heart rate monitors.
00:03:19I highly recommend one.
00:03:21Check the heart rate and stay in the zone.
00:03:23All right.
00:03:24Let's do a little tire action.
00:03:25Left, right, left.
00:03:28We're going to change every 15 seconds.
00:03:30Back and forth between this and lunges.
00:03:34Getting our bodies used to leaving the ground temporarily.
00:03:38Here we go.
00:03:40Here we go.
00:03:41Here we go.
00:03:42Here we go.
00:03:43Here we go.
00:03:44Here we go.
00:03:45Here we go.
00:03:46Here we go.
00:03:47Here we go.
00:03:48Here we go.
00:03:49These are mini versions of what's called the Mary Catherine.
00:03:50And tires, you'll see them coming up.
00:03:51Oh, we're going to switch.
00:03:52Switch.
00:03:53Are you ready?
00:03:54Here we go.
00:03:55Here we go.
00:03:56You want to be a better soccer player, a better basketball player, football player, skier,
00:04:08if it involves a ring, a rink, a field, or a court.
00:04:13Here we go.
00:04:15Ready?
00:04:16With me.
00:04:17And switch.
00:04:18Switch.
00:04:19Switch.
00:04:20I'm a little off on the time, but I got busy chatting.
00:04:23Here we go.
00:04:24We're going to hang out here a few more.
00:04:25Here we go.
00:04:26Here we go.
00:04:27Nice.
00:04:28Nice.
00:04:29A few more seconds.
00:04:31Come on.
00:04:32Come on.
00:04:33All right.
00:04:34We're going to lunge.
00:04:35We're going to work the legs.
00:04:36Do these fairly quickly.
00:04:38Right leg, come back, left leg.
00:04:40Are you ready?
00:04:41Right leg first.
00:04:42Boys and girls, same thing at home.
00:04:43Get down.
00:04:45Come up.
00:04:46Get down.
00:04:48Come up.
00:04:49Turn around.
00:04:50Right leg lunges.
00:04:51Here we go.
00:04:52Down and up.
00:04:53Down and up.
00:04:54Feel the burn.
00:04:55We're breathing.
00:04:56We're moving pretty quickly here, but we're not losing our form in the lunge.
00:05:00Good.
00:05:01Turn around.
00:05:02You can hear us all breathing.
00:05:03Nice.
00:05:04And up.
00:05:05And up.
00:05:06Nice.
00:05:07And up.
00:05:08We'll be here for 90 seconds because we want these legs all ready to go when it's time
00:05:14for us to get busy.
00:05:15Down and up.
00:05:17Down and up.
00:05:19Try to keep that back leg pretty straight.
00:05:21And right.
00:05:22I tried to trick them, but they were on me.
00:05:25Good.
00:05:26Turn.
00:05:27And right.
00:05:28And up.
00:05:29And left.
00:05:30And up.
00:05:32I know it's a lot of lunges, but trust me, you want to get these legs nice and ready
00:05:37for this.
00:05:38Also your heart and lungs.
00:05:39Get your body used to breathing.
00:05:41Good.
00:05:42If you have a tough time in the lunge sequence, you're going to run out of gas in this workout.
00:05:48Also, you have the Cardio X option for some folks who aren't Cardio X ready.
00:05:57But if you've got this DVD or tape in, get ready because it's coming.
00:06:06It's so good.
00:06:07It's a loving.
00:06:08Come on.
00:06:09That's it.
00:06:10We're going to do two more.
00:06:12Two more lunges.
00:06:13Right leg.
00:06:14Oh, it's getting warm inside here now.
00:06:16Good.
00:06:17All right.
00:06:18We've got deep prayer squats.
00:06:21Get your toes out.
00:06:22Make sure your knees track over your toes.
00:06:24We're going to do this 30 times.
00:06:25All right.
00:06:26And down.
00:06:27And reach up.
00:06:28And down.
00:06:29We're working on the buttocks and those hamstrings.
00:06:30Heating them up.
00:06:31We're moving fairly quickly too.
00:06:32Keep the heart rate up and the lungs up.
00:06:33Reach up.
00:06:34Inhale.
00:06:35Exhale.
00:06:36Inhale.
00:06:37Exhale.
00:06:38That's seven.
00:06:39Come on up.
00:06:40Come on down.
00:06:41Come on up.
00:06:42Come on down.
00:06:43Come on up.
00:06:44Come on down.
00:06:45Come on up.
00:06:46Come on down.
00:06:47Come on up.
00:06:48Come on down.
00:06:49Come on up.
00:06:50Come on down.
00:06:51Come on up.
00:06:52Come on down.
00:06:53Come on up.
00:06:54Come on down.
00:06:55Come on up.
00:06:56Come on down.
00:06:57Come on up.
00:06:58Come on down.
00:06:59Good.
00:07:00Nice.
00:07:01That's it.
00:07:02Another important tip, by the way, this is extreme.
00:07:11Like I said, this is the mother of all our workouts.
00:07:15So we take 30-second breaks.
00:07:17You can make them longer.
00:07:18Hit the pause button.
00:07:19Make it 45 or a minute.
00:07:20Don't go too long, though, because your body will get cold
00:07:23and you're prone to injury.
00:07:25Slightly higher impact exercises.
00:07:28So don't take big all breaks.
00:07:31Don't run off and get a pastrami sandwich or something.
00:07:35That'd be bad.
00:07:36Cheeseburger, bad.
00:07:37Fries, bad.
00:07:38Shakes, bad.
00:07:39Coca-Cola, oops, I said it.
00:07:41Drink your water, people.
00:07:43That's 28.
00:07:45We're getting warm now.
00:07:4629 and 30.
00:07:49OK.
00:07:50Let's work on the quad.
00:07:52I'm going to get a stool.
00:07:54Eric and I are going to get stools, these two guys,
00:07:56no stools.
00:07:59Use that for balance.
00:08:00Everybody rock and roll.
00:08:01Grab your right ankle.
00:08:03Stand up nice and tall.
00:08:05Pelvis forward.
00:08:05We'll be here a few beats.
00:08:08Good.
00:08:10Nice.
00:08:11That's it.
00:08:13OK, you don't need the stool.
00:08:14Whatever.
00:08:16Pelvis forward here.
00:08:17Domi, stand up tall.
00:08:19You're still breathing.
00:08:21Switch sides.
00:08:24Hand on stool or anything else.
00:08:27Couch, chair, sister, brother, uncle.
00:08:31That's a short uncle right there.
00:08:36Listen and breathe.
00:08:37Woof, woof, woof.
00:08:39All right, I'm back.
00:08:41OK, enough of that.
00:08:43Remove the stool or chair or brother or sister,
00:08:46whatever you're using.
00:08:48Feet together.
00:08:49Right foot forward.
00:08:51Left foot out just slightly for balance.
00:08:53Arms up.
00:08:53Let's get the hamstrings.
00:08:54Come on down.
00:08:56I'll turn sideways so you can see me.
00:09:02You're going to see this particular stretch a lot
00:09:05in P90X.
00:09:08Woof is right.
00:09:09Why?
00:09:10Why is Eric going woof?
00:09:12Because it goes all the way from his butt right down his leg.
00:09:16It's a beautiful thing.
00:09:17I want to see that front leg straight, though.
00:09:19Don't bend it.
00:09:20Don't bend the leg.
00:09:21Just so you can put your hands on the floor,
00:09:23straighten the leg, and put your hands up here if you have to.
00:09:27Everybody take one more deep breath.
00:09:30Exhale, bend the knee.
00:09:32Come on back.
00:09:33All right, we've got two legs.
00:09:34Let's do the other one.
00:09:35Left leg out first.
00:09:37Toes to me.
00:09:37My toes are to you.
00:09:38Turn the right toe out just slightly.
00:09:40Square up the hips.
00:09:41Same thing on both sides.
00:09:42Reach up.
00:09:43Exhale over that very straight front leg.
00:09:49And I'll turn sideways again.
00:09:52So you may see, woof, I love the woof.
00:09:56Oh, now what I'm doing, I'm driving my hip, my right hip,
00:09:58down towards my ankle, scissoring my inner thighs,
00:10:02and letting my hands go as low as possible.
00:10:04Now I go down here, you know, because whatever.
00:10:06But take care of that glute and hamstring,
00:10:10because we're going to use them today.
00:10:14One more deep breath here.
00:10:16Bend the knee.
00:10:17Come on up.
00:10:19All right.
00:10:20Are we ready to go?
00:10:22Say ready.
00:10:23Ready.
00:10:24Say ready.
00:10:25Ready.
00:10:25What's going on, towel boy?
00:10:26All right.
00:10:27You're toweling off now?
00:10:28Holy cow.
00:10:30Ready?
00:10:30Get me ready.
00:10:31At home, are you ready?
00:10:33These are called jump squats.
00:10:34Are you ready to go?
00:10:35Every exercise is 30 seconds, unless I otherwise specify some
00:10:38or a minute.
00:10:39And that's usually the fourth exercise.
00:10:41We're going to go down slow.
00:10:42We're going to jump up.
00:10:43When you're at the bottom, put your hands up.
00:10:44Are you kids ready to go?
00:10:45Ready.
00:10:46We can do anything for 30 seconds.
00:10:48Watch the modified move, and I'll
00:10:49show what we're doing as we get going.
00:10:515, 4, 3, 2, and up, and down, and up, and down, and up,
00:10:59and down, and up.
00:11:01Now we're warming up still sort of here, OK?
00:11:03So I don't need you to be doing this.
00:11:07Just get those toes off the floor.
00:11:09Now, Pam, toes barely off the floor here
00:11:12makes her perfectly happy.
00:11:13You put your hands up for balance.
00:11:16Nice.
00:11:17Very good.
00:11:18Nice work.
00:11:20And down, and down.
00:11:22One more time.
00:11:24And down.
00:11:24OK, here we go.
00:11:25Left leg forward.
00:11:27Important note, front toe, right heel.
00:11:31I don't want to see your foot back here.
00:11:33If your foot's back there, it makes it too hard.
00:11:35So make it easier on yourself, like you're
00:11:36about to go for a run.
00:11:38Three run squat, run stance squats,
00:11:42with a little jump on the fourth one.
00:11:44Are your kids ready?
00:11:44Do it.
00:11:455, 4, 3, 2, we're down, like you're
00:11:48getting ready to go somewhere.
00:11:492, 3, I'm going to jump on this one.
00:11:52Are you ready?
00:11:534, turn, like a cat, that's it.
00:11:58Nice, and leap.
00:12:01Here we go, let's see, everybody.
00:12:02Eric, chest is up, head's up, that foot's in the right place.
00:12:05And leap, nice.
00:12:08You see this?
00:12:10Toe, heel, his foot's not back there.
00:12:12Make that mental note.
00:12:14Switch, Dominic, same thing.
00:12:16Everything's up.
00:12:17And three, and done.
00:12:21All right, we got airborne Heisman.
00:12:23Here we go, everybody up on that left leg.
00:12:25We're going to go in 5, 4, 3, 2, and hold, hold, hold.
00:12:30You can grab the leg and foot if you want.
00:12:32Hold, hold.
00:12:34I want you to wait for me.
00:12:35Hold, you're getting ahead of me.
00:12:37Hold, important, that hold's important.
00:12:38Hang on, hang on, hang on, hang on.
00:12:44Nice, nice, hold it.
00:12:47Stop, and then go, and then go, and then go, and then go,
00:12:53and then go.
00:12:55Nice, one more.
00:12:56Very good.
00:12:58OK, we got swing kicks.
00:13:00Get your stool, get your chair.
00:13:02Obviously, the higher your object, the higher
00:13:05you've got to swing.
00:13:06We've got one minute here on swing kicks.
00:13:09Right leg, left leg, everybody ready?
00:13:11Keep your hands up for balance.
00:13:125, 4, 3, 2, and over, and over, over, and over.
00:13:18Right, and left, left, and then right.
00:13:22Nice, good.
00:13:24You might hit the stool.
00:13:26You might hit the chair.
00:13:28That's OK, over, over.
00:13:30You can also go faster or slower than this, over.
00:13:35Oh, Eric's picking it up early.
00:13:37Why?
00:13:37Because he's a bad man.
00:13:39He's a bad man.
00:13:42Over, over, I've got to keep up with you, dude.
00:13:44Good, over, over, over, over.
00:13:48By the way, you want to go slower here, you can.
00:13:51Over, right, left, over.
00:13:56We've got a minute.
00:13:57I know, it's a long time.
00:13:58You need a break, take it.
00:13:59If you don't, stay with us.
00:14:00Come on, and over.
00:14:0410 more seconds, people, now.
00:14:05Hang in there.
00:14:07Over, over, almost lost it, but I didn't.
00:14:12And done, nice, move your stool.
00:14:16Nice work.
00:14:17OK, guess what we're going to do?
00:14:19Repeat that.
00:14:20Uh-huh, yes.
00:14:24Are we ready?
00:14:24Shoulder width apart, toes and heels.
00:14:27Here we go.
00:14:275, 4, 3, 2, and leap, leap.
00:14:33They're called jump squats.
00:14:35Why?
00:14:36Because we're squatting and we're jumping.
00:14:39Pretty basic, really.
00:14:40Go as low as you can go.
00:14:42Look how low Eric's going.
00:14:43That's the depth that works for him, you see?
00:14:46You don't have to go that low, you can go lower.
00:14:49Nice, Donnie.
00:14:49Now, Don's got some real height here.
00:14:51He's a man, he's a wild man, he's a leap frog, he's a
00:14:54locust.
00:14:55OK, 6, 5, 4, done.
00:15:01Very nice, OK.
00:15:02Left foot forward, run stance squats.
00:15:05Three squats with a turn on the fourth one.
00:15:09Remember that toe to heel, front, toe, back, heel, no.
00:15:11Very important.
00:15:125, 4, 3, 2, now for 1, nothing to it here, 2, 3.
00:15:19I'm going to jump on this one.
00:15:20And, oh, let me hear the sound of the feet.
00:15:24Let me hear, I'm going to listen in.
00:15:27Let me hear the landing.
00:15:30It's like a morgue, it's like a morgue in here.
00:15:32Let me hear, Donnie, soft on the toes.
00:15:35That's what I want you to do at home, soft landings.
00:15:38Spider-Man.
00:15:43Last one.
00:15:44And, nice.
00:15:47Leave your toes, land on your toes, less injury.
00:15:50Thank you very much.
00:15:51Airborne Heisman.
00:15:53I want you all, I want you all to give a little hold here, OK?
00:15:575, 4, 3, 2, and there's my hold.
00:16:02A little balance move here.
00:16:04Nice, nice.
00:16:06I'm striking it.
00:16:08Knee and foot, knee and foot.
00:16:10I want you to knee into the chest.
00:16:12Bring it in.
00:16:13Good.
00:16:14You can cover more ground if you want.
00:16:17You can get more air if you want.
00:16:20Boom, boom.
00:16:22There's my booms.
00:16:24Come on, grab a knee and a foot.
00:16:27One more time.
00:16:29That's it.
00:16:30All right, we got swing kicks again.
00:16:35Merciless, merciless man.
00:16:39One minute here.
00:16:40Right leg, left leg.
00:16:42I hear breathing.
00:16:43You too, 5, 4, 3, 2, and right, left, left, right, right, left.
00:16:52Back and forth.
00:16:53Good.
00:16:55This is our speed.
00:16:56What the heck is yours?
00:16:59See what I'm doing here?
00:17:00Look at this.
00:17:01Got a little balance issue?
00:17:04That's not cheating.
00:17:05Just keeping you from falling over.
00:17:07You can put your hand on the stool if you want.
00:17:09Don't push though.
00:17:10That'd be cheating.
00:17:12All right, keep your hands up.
00:17:14Good, let's pick it up double time.
00:17:16Over, over, over, over.
00:17:23Keep your eyes on me.
00:17:25They're keeping their eyes on me.
00:17:26Here we go.
00:17:28Here we go.
00:17:31Nice.
00:17:3212 seconds, come on.
00:17:34Hang in there.
00:17:36Oh yeah.
00:17:37First break's coming.
00:17:39You're going to love the first break.
00:17:41Come on now.
00:17:42And three, and done.
00:17:44Stool's down.
00:17:46So what do you do on your break?
00:17:48Little bit of water, not too much, okay?
00:17:51Towel off if you got sweat in your eyes.
00:17:54Otherwise, let the sweat flow.
00:17:56And keep moving like I'm going here.
00:18:00I think I got about, I don't know,
00:18:04a few more seconds left.
00:18:07I'm not sure.
00:18:08All right, party's almost over.
00:18:12All right, break's over.
00:18:15Okay, squat reach jump.
00:18:18Slightly intensified version of our first move.
00:18:21We're going to touch the floor and get airborne.
00:18:23Are you ready?
00:18:24Ready.
00:18:25Everybody's going to do their own thing.
00:18:26I'm going to show you Pam's got a modified move.
00:18:27All right.
00:18:28Five, four, three, two, up, down, up, down, up.
00:18:36Now you don't have to touch the floor.
00:18:38I like to.
00:18:39But now even though I'm touching the floor,
00:18:41I can still see you and I hope you can still see me.
00:18:45Let's see how soft you're landing.
00:18:49Nice, quieter would be better.
00:18:50Tommy, nice.
00:18:52Dude, look at that height.
00:18:54Spring loaded.
00:18:55Now Pam here, look.
00:18:57Just a little bit off the floor.
00:18:58Three, two, one.
00:19:01We got run stance, squat switch pickup.
00:19:05Sounds like a lot, but it's not that difficult.
00:19:07Here's my toe to heel move.
00:19:10I'm going to go down, touch, switch around,
00:19:13touch on the other side.
00:19:14Are you kids ready to go?
00:19:16Let's start with the fingers on the floor.
00:19:17Are you ready?
00:19:18Or here.
00:19:19You can do up here if you want, or thigh or toe.
00:19:21Fingers on the floor.
00:19:22Five, four, three, two, and here, here, here, here, here.
00:19:30Nice, nice.
00:19:32Hang in there, everybody.
00:19:33Come on, 10 seconds are going already.
00:19:35I know your legs are burning.
00:19:36Mine are too.
00:19:37Get your mind right.
00:19:39Cat's going to be pretty, come on.
00:19:42P90X, you got 10 seconds.
00:19:44Do this if you need to.
00:19:46See what I'm doing?
00:19:47Modifying, just like Pam.
00:19:49She's stepping through.
00:19:51Three, two, and one.
00:19:53We got double airborne Heisman.
00:19:55So we got our Heisman move.
00:19:58Two tires, Heisman on the other side.
00:20:01They're breathing, so am I.
00:20:03Let me see that pause at the top of the Heisman.
00:20:05We're going, five, four, three, two.
00:20:08Tire, tire, hold.
00:20:10Tire, tire, hold.
00:20:12Tire, tire, hold the Heisman.
00:20:14Tire, tire, knee and foot.
00:20:16Tire, tire, strike the pose.
00:20:18Tire, tire, knee and foot.
00:20:21Do your version.
00:20:22You can also do this.
00:20:23Here, here, here, or get busy with it.
00:20:30Come on, come on, five seconds.
00:20:36One more time.
00:20:37Nice, all right.
00:20:40We got circle run.
00:20:42Grab your towel.
00:20:45I recommend a towel.
00:20:45That way you don't step on a water bottle
00:20:48or anything like that.
00:20:49I don't want you turning your ankle.
00:20:51We're gonna go clockwise, 30 seconds,
00:20:52as fast as we can.
00:20:54Keep your head and arms and shoulders in one place.
00:20:56Get your feet busy.
00:20:57Here we go, five, four, three, two.
00:20:59Come on, come on.
00:21:02Now my head is here.
00:21:05My feet are out there.
00:21:07If you step on the towel, no big deal.
00:21:10We're gonna be here 30 seconds.
00:21:12Now let's see Eric here now.
00:21:16Head calm, shoulders calm, feet and hips busy.
00:21:21Nice, Dominic, same thing, head in one place.
00:21:27Other way, let's go counterclockwise.
00:21:29Let's see what Pam's up to.
00:21:32She's in that little space.
00:21:35That makes me happy.
00:21:37I join the kids.
00:21:39Okay, where's the speed?
00:21:43Wiggle in the hips, wiggle in the hips.
00:21:45Woo, be sexy with it, come on, come on.
00:21:49Quick feet, quick feet, quick feet.
00:21:51You got nine little tiny seconds.
00:21:53Come on, come on, come on, come on, and break.
00:21:59Get your towel out of your way.
00:22:03Modify, modify if you need to.
00:22:08Other ways, otherwise, rock and roll.
00:22:10We're gonna repeat.
00:22:12Here we go.
00:22:13Squat, reach, jump.
00:22:15Ready?
00:22:16Do your best and forget the rest.
00:22:19Forget the rest.
00:22:20Down we go.
00:22:21Here we go.
00:22:22We're gonna jump in five, four, three, two.
00:22:23I'm up, I'm up, I'm up.
00:22:27Now if you're exhausted, you can do this.
00:22:30Look at my hands.
00:22:31I'm just pushing off with my hands on my thighs.
00:22:34Otherwise, get down and reach up and reach up.
00:22:37Keep your chest and head up so you can see me.
00:22:39Drop your butt down to your heels.
00:22:4015 more seconds, come on.
00:22:42Soft landing, soft like Spider-Man.
00:22:45Like Catman, Spider-Woman.
00:22:47That's it.
00:22:48Get up if you can.
00:22:50Get up if you can.
00:22:52Get up if you can.
00:22:53Come on, one more time.
00:22:55Nice.
00:22:57Okay.
00:22:59Okay.
00:23:00We got run stance.
00:23:03Squat, switch, pick up.
00:23:04Okay.
00:23:05Left leg forward.
00:23:11Let's get going.
00:23:13Hand down.
00:23:14Toe to heel.
00:23:15Ready?
00:23:16And turn, and turn, and turn.
00:23:20If you can't touch the floor, don't touch the floor.
00:23:23I want you to focus on your breath.
00:23:25Focus on your landings.
00:23:27Keep that back foot out where you can see it.
00:23:29Nice, come on, Dommy.
00:23:31Look forward.
00:23:32Look at Leapy Boy.
00:23:33He's a madman.
00:23:35Nice, Eric, come on, 10 more seconds.
00:23:37Here we go.
00:23:39Here we go.
00:23:40Here we go.
00:23:42Five more seconds.
00:23:43Come on.
00:23:44One more time, here we go, one more.
00:23:46Nice, all right.
00:23:48From the left again, double airborne Heisman.
00:23:51What's your heart rate?
00:23:52You in the zone?
00:23:54You in the zone?
00:23:55He's in the zone.
00:23:56You in the zone?
00:23:58All right, hope you are too.
00:24:00Oh, 148, I'm dogging it.
00:24:02I'm talking too much.
00:24:04Double airborne, here we go.
00:24:06Two tires in the middle.
00:24:06Five, four, three, two, get it up.
00:24:09Step, step, hold the money.
00:24:12Step, step, hold the magic.
00:24:13Step, step, right there.
00:24:15Step, step, ho.
00:24:17Step, step, ho.
00:24:19Step, step, let me hear you, ho.
00:24:21Step, step, ho.
00:24:23Step, step, bring it.
00:24:24Step, step, oh yeah, come on.
00:24:27Here we go.
00:24:28Tire, tire, hold.
00:24:29Tire, tire, grab if you want.
00:24:31Tire, tire, grab it.
00:24:33Tire, tire, grab it.
00:24:35Tire, tire, grab it.
00:24:36One more time.
00:24:37Tire, tire, ho, nice.
00:24:39Circle time.
00:24:41Put your towel down.
00:24:45By the way, here's an opportunity to go slower.
00:24:48You guys ready?
00:24:49Ready.
00:24:51Just a second, he said.
00:24:53There's no just a second.
00:24:54Let's go counterclockwise first, make it interesting.
00:24:57Are you ready?
00:24:58Five, four, three, two, and circle you go.
00:25:01Now, here's what I'm doing,
00:25:04because I'm the leader of the band.
00:25:06I'm gonna show you how to modify, right?
00:25:10I'm still working.
00:25:11I just don't have super fast feet.
00:25:13My form's the same.
00:25:15And then when you feel like, you know what?
00:25:16I wanna keep up with these crazies,
00:25:19you pick it up, you pick it up, you pick it up.
00:25:23You pick it up in a circle, you go.
00:25:26That's it.
00:25:28And other way.
00:25:31Here we go.
00:25:32Get the feet busy in that circle.
00:25:35Head's here.
00:25:36Get loose in the hips.
00:25:38We get our break here in a second.
00:25:40I love a break.
00:25:42Come on, we got 15 little tiny seconds.
00:25:44Come on, 15 seconds.
00:25:46Let me see it up there, 15 seconds.
00:25:49Let's go, we're getting busy footed.
00:25:52Let's go, come on.
00:25:54Busy, busy.
00:25:55Oh, he's bringing it.
00:25:56Let's go, we're getting busy footed.
00:25:59Two, one.
00:26:00Good work everyone, put your towel back.
00:26:04Very nice.
00:26:06What's your heart rate?
00:26:07I check it, I think I'm in.
00:26:09I'm in, keep moving.
00:26:11Got 15 seconds to their bouts left in our break, kids.
00:26:15Cool it down, drink a little bit of water, towel off.
00:26:18Five seconds and the glory starts again.
00:26:20Shake it out, kids.
00:26:21Are you ready to go?
00:26:22Come on now.
00:26:24Jump knee tuck.
00:26:24This is the mother of all the moves.
00:26:26Are you ready?
00:26:28Pam's gonna show us modify.
00:26:29You kids ready to go?
00:26:31Keep the upper body steady.
00:26:32It's all about the lower half.
00:26:33I'm gonna even turn sideways
00:26:33so you can see what it looks like.
00:26:34Five, four, three, two, with me.
00:26:37And up, down, up.
00:26:40Calm, calm.
00:26:41With me, stick with me, stick with me.
00:26:46Here we go.
00:26:48Nice.
00:26:49Nice, softer.
00:26:54Double time, here we go.
00:26:56Up, up, up, up, up, up, up, up.
00:27:02Little break.
00:27:03And up, and up.
00:27:06One more time.
00:27:07Up, good work, everybody.
00:27:09We got Mary Catherine, here we go.
00:27:10Hung it sideways.
00:27:12Left lunge.
00:27:14Tough move, do your best.
00:27:18Who's got their hands on their hips?
00:27:19Is that you, Eric?
00:27:20Pam, up.
00:27:22She's gonna step.
00:27:23Watch me.
00:27:24Five, four, three, two, hang in there.
00:27:27Calm, storm and calm.
00:27:30Soft landings, let me hear you.
00:27:32Nice, back leg straight.
00:27:35Good, dom-a-gong, arms in the air.
00:27:37Sweet move, hang in there, come on.
00:27:39Nice and quiet.
00:27:40I hear nothing.
00:27:42Nice, Pam.
00:27:43That's 17 seconds.
00:27:45Now you see what Pam's doing?
00:27:46Jerry, you got me over here?
00:27:49Arms still in the air, still working hard.
00:27:50She's taking the high impact out.
00:27:52All right, ready, got three, two, one.
00:27:56Nice job.
00:27:57We got leapfrog squats.
00:27:59Two forward, two back, 30 seconds.
00:28:02Let's get in it, everybody.
00:28:04I like fancy hands on this one, that's just me.
00:28:06Ready?
00:28:07Like a frog.
00:28:08One, two, and back.
00:28:11One, two, one, two, one, two, one, two.
00:28:18All right, here we go.
00:28:21Come on.
00:28:25He's breathing now.
00:28:2810 more seconds, come on.
00:28:30I know the legs are on fire, hang in there.
00:28:32You can come up here if you want.
00:28:35Two more back, come on.
00:28:38And come on.
00:28:41We got twist combo, one minute for 30 seconds.
00:28:44We're gonna twist in three different directions.
00:28:46Last 30, we're gonna twist back and forth.
00:28:49A full 180.
00:28:51Let's go, we're gonna start left.
00:28:53Get your ski poles out.
00:28:55Five, four, three, two.
00:28:57Left, center, right.
00:29:00Just like this.
00:29:06Left, center, right.
00:29:09I want your toes pointing
00:29:12in three very different directions.
00:29:16Right, center, left, center, right.
00:29:19Got it?
00:29:20Come on.
00:29:22Six more seconds.
00:29:24And we're gonna do the big spin.
00:29:27And stop, all right.
00:29:28Gonna go left and come back.
00:29:30Wide feet or narrow, whatever turns you on.
00:29:32Five, four, three, two.
00:29:34Turn, front, back, front, back, front, back, front.
00:29:42Keep breathing.
00:29:47Pam's not modifying this time.
00:29:49She's leaving the ground.
00:29:51Pam, show them a little step move.
00:29:53A little easy step.
00:29:55See that?
00:29:56You're pooped, that works.
00:29:57Front, back, front, back, front.
00:30:02One more back, one more front.
00:30:04Nice work.
00:30:05We're gonna repeat, oh.
00:30:07Are you ready?
00:30:08Hit the pause button if you need it.
00:30:09Jump, knee, tuck.
00:30:11The mother.
00:30:12Dominic, you ready to show his dream, my brother?
00:30:15Dominic's gonna go at his own pace.
00:30:17Here we go.
00:30:19Up, up, up, up, up, soft landings.
00:30:27Up, up, up, nice and easy.
00:30:32Good, be good to your knees.
00:30:34Come on, let's join Dominic.
00:30:36Up, up, up, up, up, 10 seconds.
00:30:41Come on, come on.
00:30:43You don't have to, do what you can.
00:30:45Go at your own speed.
00:30:47Ready, set, done.
00:30:51Because I know how hard that is, dude.
00:30:53All right, Mary Catherine time.
00:30:57Dominic gets to put his hands on his hips.
00:31:00Eric puts his in the air.
00:31:02Oh, didn't know that was coming.
00:31:05I'm here to make it real.
00:31:07All right, you see what he just said?
00:31:10He's gonna do his best.
00:31:12That's always enough, man.
00:31:16Five, four, three, two.
00:31:19I'm here, I'm here, I'm calm.
00:31:24That's it, nice job.
00:31:28Good work, hang in.
00:31:31That's 11.
00:31:32We tumble, we fall, but we move.
00:31:37Come on, Dominic and I, go pick it up.
00:31:40Pick it up, pick it up, pick it up, pick it up,
00:31:43pick it up, pick it up, pick it up, pick it up,
00:31:46pick it up, last one here.
00:31:54My heart rate's really high.
00:31:56Leapfrog squats, let's bring it.
00:32:01Two forward, two back.
00:32:03Hit the pause button or not.
00:32:06Breathe, get ready, get your mind right.
00:32:08Down, here we go.
00:32:10Five, four, three, two.
00:32:12Yeah, soft, soft, soft.
00:32:15I don't wanna hear feet landing.
00:32:20Dominic, gonna cover some more ground.
00:32:23Nice, nice.
00:32:25So Dominic's not going low,
00:32:28but he's covering the whole room.
00:32:30Nice, Dominic, I'll go a little bit low here
00:32:31for the last five, come on.
00:32:33Low, nice.
00:32:36Two more back, you're done.
00:32:38Very good.
00:32:39Twist combo again.
00:32:41Here we go, then we're gonna turn to the right and back.
00:32:44Get your ski poles out.
00:32:45Five, four, three, two.
00:32:48Left first, left, center, right.
00:32:56I'm gonna stop talking so you can hear us breathing.
00:33:04I like soft landings.
00:33:08Slow.
00:33:13Keep your head and shoulders square.
00:33:15Five more seconds.
00:33:18Done.
00:33:19Turn to the right, come on back.
00:33:21Okay, here we go.
00:33:22Five, four, three, two, and to the back.
00:33:25Front, back, front, back.
00:33:30Front, back, front, all the way around.
00:33:36All the way around.
00:33:39To the front, I'm going back with Dominic,
00:33:40do some special ones.
00:33:41Come on, dude.
00:33:42All the way around, all the way around.
00:33:44Here we go.
00:33:45I'm back at you, I'm back at you.
00:33:48I'm back at you, I'm back at you.
00:33:51One more time.
00:33:54You're so dizzy doing that.
00:33:56All right, we got our break.
00:33:59Shit, I'm in jeepers.
00:34:02So, a little bit of water.
00:34:06All right, and keep moving.
00:34:11Little ballistic shakers.
00:34:13It's a quick 30 seconds, man,
00:34:14but take advantage of it.
00:34:15Kick it out.
00:34:18Slow the breath down.
00:34:19We are halfway.
00:34:21If ever, hit the pause button if you need to.
00:34:24Otherwise, we're gonna get going in five seconds.
00:34:26We got rockstar hops.
00:34:27We're gonna do 15 seconds that way,
00:34:2915 seconds this way, 45 degree angle.
00:34:32Get your favorite guitar out.
00:34:33Strum every time.
00:34:34I want your knees down and your heels up.
00:34:3715 seconds.
00:34:38Are we ready to party?
00:34:39Get up there, Peter Townsend, come on.
00:34:42Five, four, three, two, and,
00:34:44shing, come on, come on, come on.
00:34:49Play that guitar, play it, play it.
00:34:54Five seconds, come on, come on, nice.
00:34:59Last one.
00:34:59Other way, switch hands.
00:35:01Soft landing on your toes.
00:35:04Ready, five, four, three, two.
00:35:08Soft, soft.
00:35:11Heels up, kick yourself in the butt.
00:35:13Come on, three more.
00:35:15Few more than that, maybe, I lied.
00:35:17Five seconds.
00:35:19One more time.
00:35:22I know, you're running out of gas.
00:35:23We got gap jump.
00:35:26All right.
00:35:27Give yourselves enough room in the house.
00:35:30Kill out the coffee tables.
00:35:32Tony's grabbing his knees.
00:35:35Right leg, spin, left leg.
00:35:3630 seconds.
00:35:38Are you ready?
00:35:40Five, four, three, two, right.
00:35:43Spin the right foot, left.
00:35:45Rushing Creek, get over.
00:35:48Big crevasse, get over.
00:35:50Your best friend, the guy you just beat up, jump over.
00:35:54Come on, leap, get your arms involved.
00:35:57Come on, halfway there.
00:35:59Leap, soft, let me hear soft.
00:36:02Let me hear soft.
00:36:04That's good, softer.
00:36:06Land on your toes, one more time.
00:36:08Very nice.
00:36:10We got squat jacks.
00:36:12We'll start with regular jacks first.
00:36:15Are you kids ready?
00:36:16I know we are.
00:36:17Feet together.
00:36:20Five, four, three, two, regular jacks.
00:36:23Here we go.
00:36:24Hands behind your head.
00:36:25Ready, down and down.
00:36:28Good, good, come on.
00:36:31Close your mouth.
00:36:33That's it.
00:36:35Nice, that's it.
00:36:37Pam, put your arms in the air.
00:36:40That's harder.
00:36:41You can do this if you want to.
00:36:43Look how low Pam is.
00:36:44That's why they call her Blam.
00:36:46Nice, nice, nice.
00:36:49I'm in now.
00:36:50Few more.
00:36:51Three, two, and one.
00:36:54We got military march.
00:36:57This is non-impact, high intensity.
00:37:00I'm gonna get sideways.
00:37:01We're here for a minute.
00:37:03Focus on your form.
00:37:04Right arm up.
00:37:06Left arm back.
00:37:08Left leg up, then we start to march.
00:37:09Are you ready?
00:37:10Five, four, three, two, and.
00:37:16So what are your goals here?
00:37:18Your goals are to straighten those arms more, Eric.
00:37:20I want you to drop, get the fingertips to the sky.
00:37:23I want you to feel up here in the shoulder.
00:37:24Higher.
00:37:26That's what I want.
00:37:27That's what I want.
00:37:29You can't be dogging it, man.
00:37:31I know you're whooped.
00:37:32I can tell by all that sweat.
00:37:33You're here to be everything.
00:37:34Oh, but you're looking so pretty now.
00:37:37Let's see Dominic.
00:37:38Now I want him to go slower in between.
00:37:40He's going a little fast.
00:37:42So control the speed.
00:37:43Slow and then reach.
00:37:45Don't jerk at the top of the move.
00:37:47Nice.
00:37:48We gotta go to Pam for perfection.
00:37:50They call her Perfect Pam.
00:37:52That's it.
00:37:53See how straight her arms are?
00:37:55Actually, these guys can do it perfectly.
00:37:56They're just showing you ways other people do it.
00:37:58Ways to improve.
00:37:59I know, I know what's going on.
00:38:01Good.
00:38:01We got 12 more seconds.
00:38:03Here we go, man.
00:38:06Nice.
00:38:08Slow.
00:38:09You don't have to go fast here.
00:38:10Three, two, and good.
00:38:14Focus.
00:38:15You got no joints on that one.
00:38:17You're a board.
00:38:17Board.
00:38:18But don't get bored.
00:38:20Repeat that sequence.
00:38:22Here we go.
00:38:23Let's rock star it.
00:38:25You ready to go?
00:38:26Yeah.
00:38:27Come on, let's X it up now.
00:38:28Let's face this way.
00:38:29Suck it up.
00:38:30Bring it.
00:38:31Five, four, three, two, and go.
00:38:32Come on.
00:38:33Come on.
00:38:34Come on.
00:38:35Double time.
00:38:36Double time.
00:38:37Come on.
00:38:38Get it up.
00:38:38Get it up.
00:38:39Get it up.
00:38:40Get it up.
00:38:41Get it up.
00:38:42Get it up.
00:38:43Get it up.
00:38:44Get it up.
00:38:4410 seconds.
00:38:45Go.
00:38:46Nice.
00:38:47Good.
00:38:48One more.
00:38:49Nice.
00:38:49Other side.
00:38:50Here we go.
00:38:51Start slow.
00:38:52Pick up the speed.
00:38:53Five, four, three, two.
00:38:54Slow.
00:38:55Pick it up.
00:38:56Pick it up.
00:38:56Come on.
00:38:57Come on.
00:38:58Come on, play that thing.
00:38:59Come on, play.
00:39:00Play.
00:39:01Play.
00:39:01Play.
00:39:02Play.
00:39:03Good.
00:39:04Good.
00:39:06How are y'all?
00:39:07Wow.
00:39:07Jump gap.
00:39:08Get in position.
00:39:11Man, you can do anything for 30 seconds.
00:39:13Especially if you modify it.
00:39:15I'm grabbing my knees.
00:39:18I'm hitting my own personal pause button.
00:39:22I'm back.
00:39:23Here we go.
00:39:24Right leg.
00:39:25Five, four, three, two.
00:39:26Leap over the river and through the woods
00:39:31to grandmother's house.
00:39:34Here we go.
00:39:36Bio X.
00:39:38Bringing it to the people.
00:39:40Big reach.
00:39:41Get over that thing.
00:39:42Soft.
00:39:43Let me hear the soft.
00:39:44Let me hear soft.
00:39:46Softer.
00:39:48Crashing.
00:39:50I got in the river.
00:39:51That's what happens when you get in the river.
00:39:53So you don't get in the way.
00:39:55One more time.
00:39:55Good work, everybody.
00:39:58We are having some fun, man.
00:40:00It's about fun.
00:40:01We got squad jacks.
00:40:01Fun's over.
00:40:03Regular jacks.
00:40:04Stand here.
00:40:05Five, four.
00:40:06Don't get in the river, man.
00:40:07Pam will run into you.
00:40:09Five, four, three, two.
00:40:10And jack it.
00:40:12Hands behind head.
00:40:14Go down.
00:40:15Ready?
00:40:16Down.
00:40:16Here we go.
00:40:17Here we go.
00:40:20Now, speed isn't your friend here.
00:40:23That's what depth is.
00:40:28That's deep.
00:40:29That's what I'm doing.
00:40:31You'll feel that in your butt tomorrow.
00:40:3210 seconds.
00:40:33Don't go faster here.
00:40:34I don't want speed on this, okay?
00:40:36Five seconds.
00:40:37Good.
00:40:38Hang in there.
00:40:40One more time.
00:40:44I want controlled, pretty military marks.
00:40:47Here we go.
00:40:49Left arm up.
00:40:51Reach high.
00:40:52Left arm back.
00:40:55Right leg up.
00:40:58Slow here, man.
00:41:00Take your time.
00:41:01Block out the knees and the arms.
00:41:05Reach way up.
00:41:07And way back.
00:41:11I'm gonna be quiet again.
00:41:13So you can hear how hard we are breathing
00:41:17without all that jumping.
00:41:22Block out the knees, Aaron.
00:41:23Come on.
00:41:24Dominic, block them out.
00:41:33What was that, dude?
00:41:34Don't fall.
00:41:36Come on, reach up.
00:41:38Block the knees and elbows.
00:41:39Come on.
00:41:48Reach up and back.
00:41:49Reach up and back.
00:41:52Five seconds.
00:41:53Four, three, one more time.
00:41:58Man, enjoy your break.
00:42:01I'm getting my water.
00:42:02I know I need it.
00:42:05Also, if there's ever a workout
00:42:08where you can slip a little recovery drink in your water,
00:42:11this would be the one.
00:42:13I got some in mine.
00:42:19Okay, boys and girls, party's over.
00:42:23We've got run squat 180 jump switch.
00:42:26Don't worry about the name.
00:42:27Here's the form.
00:42:29We're going left only, then we're coming back.
00:42:30Put your hand on the floor.
00:42:31Pretend you're knee.
00:42:32Are we ready?
00:42:33Five, four, three, two.
00:42:34Turn, look back.
00:42:36Turn, look at me.
00:42:37Turn, look back.
00:42:39Turn, look at me.
00:42:40Turn, keep your chest and head up.
00:42:42Chest and head up so you can see me.
00:42:44And turn.
00:42:45Now look, I'm going to Pam.
00:42:47Little modification.
00:42:48She's doing a little spin.
00:42:50Not leaving the ground.
00:42:51Very modified.
00:42:52Her squat's still good though.
00:42:53Dominic, come on.
00:42:55Show me a big old squat turn, bubba.
00:42:57Nice.
00:42:58You can see good landing.
00:42:58Separate your feet more.
00:42:59Separate your feet more.
00:43:01Nice, hot boy.
00:43:02Nice job.
00:43:03Good, come on up.
00:43:04Three, two, and done.
00:43:05Lateral leap squat.
00:43:07Lateral leap frog.
00:43:08So I'm mixing names.
00:43:09It's called lateral.
00:43:11I am tired.
00:43:12Let's go.
00:43:13Lateral leap frog squats.
00:43:15We're down low.
00:43:17We're going to go one right, one back.
00:43:19Five, four, three, two.
00:43:20Over.
00:43:22I know your thighs are burning.
00:43:23So are mine.
00:43:25Come on over.
00:43:26You can also do this.
00:43:28All right, I don't mind this.
00:43:30I'll smoke a cigarette here though.
00:43:32Not too casual.
00:43:33Come on.
00:43:34Come on.
00:43:35Come on, get your hands up.
00:43:36Get them ready.
00:43:37Come on.
00:43:40Breathing.
00:43:41Nice.
00:43:43Nice, come on.
00:43:44Five more seconds.
00:43:46Three more times.
00:43:47Here's one.
00:43:48Here's two.
00:43:50Here's three.
00:43:52Whoa!
00:43:55We got monster truck tires.
00:43:57Left leg, one, two, three, four.
00:43:59Back, one, two, three, four.
00:44:00Are you ready?
00:44:02Give yourselves room.
00:44:02Dominic, don't run to the other side of the room, okay?
00:44:04Wild man.
00:44:06Big tires.
00:44:07Five, four, three, two, one.
00:44:09Get the knees up.
00:44:11Four, let's go back.
00:44:12One, two, three, four.
00:44:15Cover some ground if you can.
00:44:16One, two, big tire.
00:44:18Three, four.
00:44:1930 seconds.
00:44:21Anybody can do that.
00:44:22That's 30 seconds.
00:44:24Up high, up high, up high, up high.
00:44:2810 more seconds, come on.
00:44:29Here we go.
00:44:30Here we go.
00:44:32Come on, let's go.
00:44:34Last hit, this is it.
00:44:35Come on.
00:44:36And back, and back, and back.
00:44:39Nice.
00:44:40We got hot foot.
00:44:41Left leg first.
00:44:42One minute total.
00:44:4430 here, 30 here.
00:44:46Make a cross in the floor.
00:44:47Five, four, three, two, one.
00:44:49Front, back, side to side.
00:44:51Front, back, side to side.
00:44:53Front, back, side to side.
00:44:55This might hurt your foot a little.
00:44:57Let's see the kids.
00:44:58Now look, I'm over here with my man Eric.
00:45:03Big, make a change.
00:45:04He's covering some ground.
00:45:05See what I mean?
00:45:06You don't have to cover this much ground,
00:45:08but I like it if you do.
00:45:09Dominic, same thing.
00:45:11Talk about calf strength.
00:45:13It's gorgeous.
00:45:14Three, two, one.
00:45:16Other leg.
00:45:17Five, four, three, two, here we go.
00:45:18Make a cross.
00:45:20Now, if you're tired,
00:45:25or only have one leg,
00:45:26or only have one leg,
00:45:29you can do the jump rope version.
00:45:31Works just as well, you can still hop.
00:45:44Here we go.
00:45:46Three, two, one.
00:45:49All right.
00:45:50We're gonna repeat that whole gorgeous thing.
00:45:52Are you ready?
00:45:53Boys and girls, we've got run squat,
00:45:56180, jump switch again.
00:45:59We're gonna go right foot forward this time.
00:46:01Left foot back, and we go back to the right.
00:46:06Get on down.
00:46:07Five, four, three, two.
00:46:08Turn to the right, look back.
00:46:10Turn to the front, look at me.
00:46:12Turn back.
00:46:13Give me some height now, watch this.
00:46:14Come on, get up.
00:46:16Get up.
00:46:17Get up.
00:46:22It's all landing.
00:46:23Come on.
00:46:24I know it burns.
00:46:26Look at me.
00:46:27That's it, Dominic, come on, brother.
00:46:31Soft feet.
00:46:33Two more times.
00:46:35And back front.
00:46:36Oh!
00:46:40It's hard, ouch.
00:46:43Lateral leap frog squat.
00:46:46Oh!
00:46:48Nobody said this was easy.
00:46:52But boy, man, you can see me play hoop
00:46:54when I've been doing this for a few months.
00:46:56Unbelievable.
00:46:56Let's go.
00:46:57Five, four, three, two.
00:46:59I'm over.
00:47:00I'm over.
00:47:01Cover some ground this time.
00:47:03Get over.
00:47:04Get over.
00:47:06Bring it.
00:47:07Bring it.
00:47:08How much ground are you gonna cover, Eric?
00:47:10I'm gonna be behind you, man.
00:47:11Here we go.
00:47:11Over.
00:47:13Oh, dude.
00:47:14Nice, man.
00:47:15Nice.
00:47:17Come on.
00:47:18Come on, where's Dominic on this one?
00:47:20I wasn't in your way, dude.
00:47:21Come on, frog boy.
00:47:23Come on, frog boy.
00:47:25Come on.
00:47:26Two more.
00:47:27One more.
00:47:29Nice job.
00:47:30Nice job, frog people.
00:47:33Okay.
00:47:35Let's listen.
00:47:38Yeah.
00:47:39That's real.
00:47:41We got big truck tires.
00:47:43I'm done jabbering.
00:47:44Four front, four back.
00:47:46Right foot up.
00:47:47Five, four, three, two.
00:47:49One, two, three, four.
00:47:52Back.
00:47:53One, two, three, four.
00:47:56Front.
00:47:56One, two, three, four.
00:47:59Back.
00:48:00One, two, three, four.
00:48:02Push back.
00:48:03Four.
00:48:03Come on.
00:48:04Come on, half way.
00:48:05Come on.
00:48:06Three, four.
00:48:07One, two, three, four.
00:48:10Come on.
00:48:11One, two, three, four.
00:48:14Come back.
00:48:15One, two, three, four.
00:48:18Come on.
00:48:19One, two, three, four.
00:48:26Hot foot.
00:48:28We got over.
00:48:28We got over.
00:48:29Left foot.
00:48:30Make an X.
00:48:31Five, four, three, two.
00:48:39Oh, man.
00:48:46My legs.
00:48:48On fire.
00:48:4915 more seconds here.
00:48:51Front and back.
00:48:52And side to side.
00:48:55Come on.
00:48:57Calf's on fire.
00:48:58Foot's on fire.
00:48:59Hard fight if you have to.
00:49:01Thank God it's time to do the leg.
00:49:03Here we go.
00:49:07Side to side.
00:49:11I'm hopping back to Pam.
00:49:13Let's see how Blam's doing.
00:49:16Sometimes, nice to get with somebody.
00:49:21Get in their rhythm.
00:49:24Or off their rhythm.
00:49:30Three, two, and break.
00:49:33Nice, dude.
00:49:34Nice speed.
00:49:35It's a break time again.
00:49:37Take it.
00:49:3730 seconds.
00:49:38Going by fast.
00:49:42Keep moving.
00:49:44Do not sit down.
00:49:47I got 153 on my heart rate.
00:49:51I'm 45.
00:49:52That's pretty high for a old man like me.
00:49:58We got a little bonus round for those of you
00:49:59that are feeling sprite, light footed.
00:50:03One minute, three moves.
00:50:06It's the sports bonus.
00:50:08Let's throw some pitches.
00:50:10It's the pitch and catch.
00:50:11We're gonna go right then left.
00:50:13Don't make fun of my left throw.
00:50:15Don't make fun of Dominic's right one.
00:50:17Are you ready?
00:50:19Hands and back leg come up together.
00:50:21Five, four, three, two.
00:50:23Curl, squat, catch.
00:50:25Don't mess around.
00:50:26Go again.
00:50:28Throw, get low.
00:50:29Come on.
00:50:30Raise it up.
00:50:32Throw, get low.
00:50:33Come on back.
00:50:35Raise it up.
00:50:36Throw, get low.
00:50:37Come on back.
00:50:39On the rubber.
00:50:41Bing!
00:50:42That was a strike, Eric, I'm guaranteeing.
00:50:44Boom!
00:50:45Oh, a curveball, nice.
00:50:46My old man threw some wicked curveballs.
00:50:49My father threw a couple no-hitters, you know.
00:50:51Seriously, yeah.
00:50:52Good.
00:50:53Other side.
00:50:55Left foot on the rubber.
00:50:56Don't make fun of me.
00:50:57Here we go.
00:50:58Hands come up.
00:51:01Throw and catch.
00:51:04I know, a little bit.
00:51:05Throw and catch.
00:51:08I know.
00:51:09I'll throw money.
00:51:12I'll make it, see if I can look better on this one.
00:51:16Throw and catch.
00:51:18Foot on the rubber, bring that knees up.
00:51:20Throw and catch.
00:51:23Knees up.
00:51:24Throw and catch.
00:51:26One more time.
00:51:27Here we go.
00:51:29Throw and catch.
00:51:31All right, we got jump shot.
00:51:3330 seconds.
00:51:34Catch from the right.
00:51:35Shoot with the left hand.
00:51:36Other side.
00:51:37Five, four, three, two.
00:51:39Step, shoot it.
00:51:41Step, shoot it.
00:51:43Step, shoot it.
00:51:45Step, shoot it.
00:51:47Step, shoot it.
00:51:48Step, shoot it.
00:51:50Step, shoot it.
00:51:52Step, shoot it.
00:51:54Step, shoot it.
00:51:56Step, shoot it.
00:51:57Step, shoot it.
00:51:58Come on, the bucket.
00:52:00Oh, right over me.
00:52:00Come on, come on.
00:52:02Again, again.
00:52:05Good, one more.
00:52:06Good, other side.
00:52:08Here we go.
00:52:10Catch in here.
00:52:12From the camera stand over.
00:52:14Step into the catch.
00:52:15Five, four, three, two.
00:52:16Catch, shoot, catch.
00:52:19Shoot, catch, shoot.
00:52:21Come on, let's bring it.
00:52:21Get it up.
00:52:22Good.
00:52:23Come on.
00:52:25Here it is, on the way to pass.
00:52:26Here, shoot it up.
00:52:28Here, shoot it up.
00:52:29Here, shoot it up.
00:52:31Donna, here comes the pass.
00:52:32Come on.
00:52:32Here it is.
00:52:33Catch it, shoot it.
00:52:34Catch it, shoot it.
00:52:36Catch it, shoot it.
00:52:37Catch it, shoot it.
00:52:38Same thing, Pam.
00:52:39Here comes the pass.
00:52:40Good.
00:52:41Come on, right to you.
00:52:42And up, right to you.
00:52:43And up, right to you.
00:52:44One more time.
00:52:45Catch it.
00:52:46Nice.
00:52:50That's a three-pointer, halfway.
00:52:52Okay, from basketball to football.
00:52:53We got football hero.
00:52:55I want you to cover some ground laterally.
00:52:56This is not tires.
00:52:57Ready, right leg first.
00:52:58Five, four, three, two, one.
00:52:59One, two, three, four.
00:53:02High knees, one, two, three, four, five, six.
00:53:04Here we go, right.
00:53:05One, two, three, four.
00:53:08One, two, three, four, five, six.
00:53:10One minute, come on.
00:53:11One, two, three, four.
00:53:14One, two, three, four, five, six.
00:53:17Come on.
00:53:18One, two, three, four.
00:53:20One, two, three, four, five, six.
00:53:23Here we go now.
00:53:23One, two, three, four.
00:53:26Come on.
00:53:27One, two, three, four, five, six.
00:53:29Come on.
00:53:29One, two, three, four.
00:53:32Come on.
00:53:33One, two, three, four, five, six.
00:53:35Come on.
00:53:36One, two, three, four.
00:53:38One, two, three, four, five, six.
00:53:40Come on.
00:53:41To the right, to the left, to the right, to the left.
00:53:44You're a football hero.
00:53:46Come on.
00:53:47To the right, to the left, to the right, to the left.
00:53:50I know you're tired, so what?
00:53:51Come on, so are we.
00:53:53To the right, to the left, to the right, to the left.
00:53:55Come on.
00:53:58One more time for fun.
00:54:02This is it and we are done.
00:54:06Nice, my brother.
00:54:08Dominique.
00:54:10Pamphoblam.
00:54:11Congratulations, everybody.
00:54:14The mother of all ex-workouts.
00:54:17Calorie burning.
00:54:19Check your heart rate.
00:54:20You in the zone still, brother?
00:54:22Yeah, I'm in the zone.
00:54:23You in the zone at home?
00:54:25Oh man, I'm scratching up there.
00:54:28Oh, cooling down.
00:54:31Let's do a little love of ourselves.
00:54:33Let's shake it out first.
00:54:34I gotta shake.
00:54:35I barely have the strength to hug and love myself.
00:54:39Damn.
00:54:41Oh, that was good.
00:54:42All right.
00:54:44Nice.
00:54:45Let's jump a little rope here.
00:54:47Shake out those arms.
00:54:49Get those hands involved.
00:54:54Two words, recovery drink.
00:54:58That's all I'm gonna say.
00:55:01I look so, please.
00:55:03What'd you say, please?
00:55:04Please?
00:55:05No, I'm talking about yourself.
00:55:07Good.
00:55:08Few more seconds here.
00:55:10Okay.
00:55:11March and kick.
00:55:13March and kick.
00:55:15Ow!
00:55:16Ow!
00:55:20Good workout.
00:55:22No kidding, isn't it?
00:55:23Hello.
00:55:27We're kicking, we're breathing.
00:55:29Heart rate's within reason.
00:55:32Nice.
00:55:34I'm down in the 120s.
00:55:37So, you know what?
00:55:38For a lot of folks, that might've been pretty tough.
00:55:41Pretty tough stuff.
00:55:42You got questions, you're confused.
00:55:44You got problems, we got solutions.
00:55:46Beachbody.com.
00:55:48And there you go, and there we are.
00:55:50All right.
00:55:52We're gonna kick it down here.
00:55:53Now, if you feel like your heart rate's
00:55:55still kind of through the roof a little bit,
00:55:57we're gonna bend over, do a little hamstring stretch,
00:55:59because we're cool down.
00:56:00Are you down?
00:56:01You out of your zone, my friend?
00:56:02Dominique?
00:56:04Good.
00:56:04Pammy, Pam?
00:56:05All right.
00:56:07I'm almost down.
00:56:09All right.
00:56:10Pause the thing.
00:56:11Keep doing your ballistic stretching.
00:56:13We're gonna do a forward bend.
00:56:15Do the right thing that works for you.
00:56:16You don't have to follow us verbatim, okay?
00:56:18Arms up nice and tall.
00:56:21And then we're gonna exhale over.
00:56:25Oh.
00:56:26Oh.
00:56:28In a good way, I mean that in a good way.
00:56:30Now, fold your arms, fold your forehead on your arms,
00:56:34and give me a little rockin', okay?
00:56:37Not too much here.
00:56:40If that feels like you're bearing too much weight,
00:56:43you can put those hands on the floor,
00:56:45a little support, too.
00:56:48Soften the breath, relax the face.
00:56:52Y'all did good.
00:56:56The mother.
00:56:57Okay.
00:57:00Good, a few more seconds.
00:57:01Two more deep breaths.
00:57:05There's one.
00:57:07Nice and easy rock here.
00:57:08One more.
00:57:11Walk those hands forward.
00:57:12I'm gonna get sideways for the people at home.
00:57:16Let's work the calves,
00:57:16because we got them on fire, all right?
00:57:18Let's bend the right knee and straighten the left.
00:57:22Straighten the right and bend the left.
00:57:28And switch.
00:57:32And switch.
00:57:35And now a few more at your own speed,
00:57:37whatever you wanna do.
00:57:38You can bring your feet closer together if you want.
00:57:40I'm gonna do that.
00:57:42And go back and forth,
00:57:43and really take care of those calves.
00:57:45How's it workin' at home, everybody?
00:57:48Good.
00:57:49Now, come on down to your knees.
00:57:52Get your hands on your shoulders, straight arms,
00:57:54knees under your hips.
00:57:55A couple of cat stretches,
00:57:56you're gonna be thankful that you did.
00:57:58Inhale that chin up.
00:57:59Oh, yeah.
00:58:01Exhale it down.
00:58:04You know, with all that higher impact activity,
00:58:07that means the spine's involved, too.
00:58:09So we wanna take care of the spine right now.
00:58:13Exhale.
00:58:14One more, head up.
00:58:18Come to neutral spine.
00:58:20Good, come to your hands and feet.
00:58:24Feet and hands, stand up.
00:58:27Oh, man, we dog-tied.
00:58:28Man, we know we did a good workout.
00:58:30I'm gonna grab a stool,
00:58:31because I am rickety right now.
00:58:36And we're gonna do a couple of cat stretches.
00:58:38And we're gonna do a couple of cat stretches.
00:58:40I'm rickety right now.
00:58:44I'm gonna fake the chair this time.
00:58:47Grab the foot.
00:58:52I don't know, you think we burnt a few calories on that one?
00:58:55Couple calories burnt on that one.
00:58:58Nice and tall.
00:59:00There we go.
00:59:02Very good.
00:59:03Switch sides, other side.
00:59:05Now, if you feel like you need more of a stretch here,
00:59:07feel free.
00:59:08More ballistic, more static,
00:59:09whatever you think you need.
00:59:11Add to your repertoire.
00:59:13This is what we're doing.
00:59:14Works for us.
00:59:16In five, four, three, two,
00:59:19see you next time.
00:59:21P90X!
00:59:24Plyo X, give me the double-double.
00:59:26Doop-doop.
00:59:27Double-double, doop-doop.
00:59:29P90X, give me the double-double.
00:59:32P90X, give me the double-double.
00:59:35Doop-doop.
00:59:45The peak performance drink,
00:59:47how does this differ from the average
00:59:49run-of-the-mill drink that you see?
00:59:52And I won't name names, but that, you know,
00:59:54green, that green salty flavored drink,
00:59:58and the other drinks that are out there,
00:59:59the sports drinks that people have been drinking
01:00:01for years and years.
01:00:02How does this differ?
01:00:03Peak performance drink was designed
01:00:06specifically to address the needs of a P90X workout.
01:00:10There is a time frame, a window of opportunity,
01:00:13we call it, of about an hour,
01:00:15immediately following the exercise.
01:00:17When all of the systems are ready and primed
01:00:20to accept nutrients, if you provide those nutrients,
01:00:24fluid replenishment, electrolyte replacement,
01:00:27glycogen resynthesis, muscle rebuilding,
01:00:30antioxidants, and a little bit of creatine.
01:00:32If we add all these things together
01:00:34and put it in a drink that tastes really good,
01:00:37that people are gonna wanna be thirsty for
01:00:39at the end of a workout,
01:00:41we've created like the ideal recovery drink.
01:00:52Wanna get into shape?
01:00:53We'll help you.
01:00:54Wanna look great in a swimsuit?
01:00:56I'll help you.
01:00:57Wanna feel energetic and strong?
01:00:59I'll help you.
01:00:59Ready to cut your exercise time in half?
01:01:01And still get fast results?
01:01:03I'm gonna help you.
01:01:04We're the customers.
01:01:06We're the members.
01:01:07Of the Beachbody support team.
01:01:08And we're gonna help you.
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01:01:17The ability to lick large shrubbery.
01:01:21I'm Beachbody.
01:01:22I'm Beachbody.
01:01:23We're Beachbody.
01:01:24You wanna Beachbody?
01:01:26We're gonna help you succeed.
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01:01:31Man, you're gonna love this.
01:01:33Just put the Beachbody internet support disc
01:01:35into your computer and log on
01:01:36to the Beachbody community center.
01:01:38That's where you can get personalized fitness advice
01:01:40from our fitness advisor,
01:01:41daily motivation at the message boards,
01:01:43and even chat with online workout buddies
01:01:45going through the same program as you.
01:01:47It's all there at Beachbody.
01:01:49And yes, it's free.
01:01:50Because we know getting motivated
01:01:52can sometimes be the hardest part of your workout.
01:01:54Remember, you're not alone.
01:01:56So log on right now and we'll see you at beachbody.com.
01:02:00I'm gonna help you.
01:02:01I'm gonna help you.
01:02:02I'm gonna help you.
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01:02:07Beachbody.com.
01:02:13Nearby.
01:02:14Nearby.