• 4 months ago
Phase 1 (Month 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 (Month 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
00:00:00By doing core synergistics, you're going to prevent injury, you're going to make yourself
00:00:22less vulnerable, and you're going to be a hell of a lot more durable.
00:00:26Core synergistics is multiple muscle groups at the same time, while working core muscles.
00:00:32And it also supports all the other workouts in this program.
00:00:44Hey everybody, it's time for core synergistics.
00:00:46We're talking from here to here, all the important parts of the body.
00:00:48Are you ready to get warmed up?
00:00:50Do some head rolls.
00:00:51Bring it.
00:00:52I like it.
00:00:53Take a deep breath.
00:00:54Drop that right ear over to the right side.
00:00:56Shoulders are relaxed.
00:00:57Hands are down.
00:00:58Take a deep breath.
00:00:59Same thing on the other side.
00:01:00We're over here.
00:01:01Left ear.
00:01:02Listen in.
00:01:03Ear to shoulder.
00:01:04Nothing to it.
00:01:05Okay.
00:01:06Other side.
00:01:07Here we go.
00:01:08That's three.
00:01:09We got three more.
00:01:11And you're always breathing.
00:01:12If you feel a little something here, that means it's good.
00:01:15Other side.
00:01:16Over here.
00:01:19Everybody at home, it's the warm up.
00:01:20It's the stretch to get you ready to go.
00:01:23Other side.
00:01:24Over here.
00:01:25To the right.
00:01:27Keep your posture up.
00:01:28Don't bend forward.
00:01:30I can hear Dre breathing.
00:01:32Deep breath.
00:01:33And over.
00:01:36Oh, yeah.
00:01:37Even reach.
00:01:38Everybody take your fingertips and reach for the floor.
00:01:39Drop your chin to your chest.
00:01:41Reach your head up.
00:01:42Straddle your mat.
00:01:43If you have mats at home, I highly recommend them.
00:01:46Are you ready for a little engaging of the chest muscles and shoulder muscles?
00:01:49Here we go.
00:01:50Deep breath.
00:01:51Come on up.
00:01:52Plug the fingers into the sky.
00:01:54Reach wide.
00:01:55Spread the fingers and drive the elbows back as you feel that across your chest.
00:01:59Okay.
00:02:00Let's do that again.
00:02:01Up nice and tall.
00:02:03Pull wide.
00:02:05Synchronize the breath with the stretching.
00:02:07Make you happy.
00:02:08Here we go.
00:02:09Deep breath.
00:02:11Expand.
00:02:12Chest stretch.
00:02:13Very nice.
00:02:14As we come all the way down, we're going into the old tapas stretch.
00:02:16We're going to get on our horse.
00:02:19Hands at the chest.
00:02:20In prayer.
00:02:21Here we go.
00:02:22Open them up.
00:02:23Thumbs behind you.
00:02:24Palms straight up and fingertips to the wall.
00:02:26Exhale.
00:02:27Don't come out of your squat here.
00:02:29And again.
00:02:31Breathing in and exhaling out.
00:02:34Right there.
00:02:35Again.
00:02:36Here we go.
00:02:39And exhale.
00:02:41Very nice.
00:02:42Step to the right of your mat.
00:02:43Kick the right hip to the right.
00:02:45Just like that.
00:02:47Let the left arm hang on down and reach the right arm up and over.
00:02:51I'm checking for straight lines.
00:02:52I'm a big fan of them.
00:02:54You should see my closet at home.
00:02:56Just like that.
00:02:57You see that?
00:02:58Nice.
00:02:59Straight, straight.
00:03:00No bending in the elbow or wrist.
00:03:02Pam, same thing.
00:03:04Looking good.
00:03:05Take a deep breath from here.
00:03:08Both arms up over to the left.
00:03:10Here we go.
00:03:11Big old stretch.
00:03:12Same thing.
00:03:14Hip that way.
00:03:15Fingertip that way.
00:03:17Look up to the eye of the elbow.
00:03:19That's right there.
00:03:20Couple more breaths.
00:03:21Here we go.
00:03:24Do all the work on the exhale.
00:03:25Relax on the inhale.
00:03:27And both arms up.
00:03:29Here we go.
00:03:30Let's shake it out.
00:03:31We're shaking.
00:03:32Shaking and baking.
00:03:36What we just did was static stretching.
00:03:38This is ballistic stretching.
00:03:40Kind of like a swimmer, you know, before he hits the pool.
00:03:43Fighter before he goes into the ring.
00:03:45All right, let's do some huggers.
00:03:47Some hugging and some loving of thyself.
00:03:51Just like that.
00:03:53How you doing, Pam-ba-blam?
00:03:55All right.
00:03:57That's good.
00:03:58You got to love yourself.
00:03:59All right, let's do a little bit of reaching.
00:04:00Here we go.
00:04:01Up.
00:04:02The backs of my hands are going to the wall behind me.
00:04:05Now I, other direction, drive my palms of my hand to the ceiling.
00:04:11Backs of the hands to the back wall.
00:04:14Palms of the hands to the ceiling.
00:04:17Nice.
00:04:18Let's start marching.
00:04:20We're marching.
00:04:22Knees up.
00:04:24Heart's moving.
00:04:26Oxygen's coming in.
00:04:28Warming up the body.
00:04:32I think we should meet the peeps.
00:04:33What do you say?
00:04:35The world famous Drea Weber.
00:04:37Aerialist.
00:04:38Flies through the air with the greatest of ease.
00:04:40On ropes flying without netting.
00:04:42Unbelievable superstar.
00:04:44Drea, how are you, hon?
00:04:45I'm great.
00:04:46How are you?
00:04:47Good, good, good.
00:04:48Very nice.
00:04:50We got Anna back here.
00:04:51Dancer, trainer, and fit man like.
00:04:53What do you got, like half a body fat percentage or something?
00:04:57Something like that?
00:04:58Oh, my God.
00:04:59Makes me look like a fat guy.
00:05:00Okay.
00:05:01We're out to the side.
00:05:02Out here to the side.
00:05:04Pam, my good friend Pam.
00:05:06P90X grad.
00:05:08Private investigator.
00:05:09So, if you make a mistake, she's going to come to your house and find out.
00:05:13Her name is Pam, but I like to call her Blam.
00:05:18All right, knees up.
00:05:20Let's get those knees up.
00:05:22I don't call you Blam too much, but every time in class,
00:05:27she'd do something and I'd just go, Blam, Pam.
00:05:32We're still warming up.
00:05:33Knees are up.
00:05:35Shake out them arms.
00:05:37We got wide knees now, like you're on that horse.
00:05:42Open up the hips a little bit here.
00:05:43Get those knees still up.
00:05:45I'm feeling good, you people.
00:05:46You feeling good?
00:05:47Yes.
00:05:48I love core.
00:05:49Love, love, love.
00:05:50I told my daddy it takes my T-bird away.
00:05:52Knees down.
00:05:54Heels up.
00:05:56Oh, yeah, I'm loosing now.
00:05:57I'm getting loose, loose, loose.
00:05:58That's good.
00:06:03Good, good, good.
00:06:04Feeling nice.
00:06:06Here we go.
00:06:07We got jumping jacks.
00:06:08Everybody calm.
00:06:09And up.
00:06:10Up, up, up.
00:06:13Good old jumping jack.
00:06:15Been around forever.
00:06:17Still works wonders.
00:06:19Still gets the heart rate up.
00:06:21Burning up calories.
00:06:22Oh, that's good.
00:06:24Nice.
00:06:25Strip down.
00:06:26Ready for action.
00:06:28Pam's still working that sweatshirt.
00:06:30It's coming off soon, though, I can tell.
00:06:33You don't have to go up here yet.
00:06:36We're just getting the heart rate up.
00:06:40All right, run lunges.
00:06:42You guys face front.
00:06:43I'm going to do this.
00:06:44You got your pull variety and your straight arm variety.
00:06:48Now, I know you're warm now.
00:06:49I'm breathing hard.
00:06:51You probably are.
00:06:53Ready to get busy with the program.
00:06:57In and out.
00:06:58I'm doing the in and out.
00:06:59What are you doing, Dre?
00:07:01Still here.
00:07:03Still working.
00:07:04A few more seconds.
00:07:06Getting warm.
00:07:07All right, shake it out.
00:07:09Now I'm warm.
00:07:10You guys warm?
00:07:11You're warm at home?
00:07:12I hope you are.
00:07:13Wide feet.
00:07:14Here we go.
00:07:15Deep breath.
00:07:16Reach the fingers up and exhale over.
00:07:19We're going to work on those hamstrings.
00:07:21Hang down.
00:07:24Dre's folding her arms.
00:07:25You can do that, too.
00:07:27Don't lift your head here.
00:07:29Relax your head.
00:07:30Now, see what Pam, the blammer, is doing?
00:07:33She's doing a little side thing, which is groovy.
00:07:35I'm digging it.
00:07:36It'll engage each hamstring depending on which side you're going on.
00:07:40I want you to just put your hands right on the floor and grab your ankles behind you.
00:07:43You can show them that version.
00:07:45You see that?
00:07:46That gives them a little extra thing.
00:07:47You can do what you want to do.
00:07:49They got three different things.
00:07:50Do what you like.
00:07:51What works for you.
00:07:52One more deep breath, everybody.
00:07:55Take your time.
00:07:56Bend your knees.
00:07:57Take your time.
00:07:58Bend your knees.
00:07:59Roll up.
00:08:00Step about three-quarters of the way onto your mat.
00:08:03Take a deep breath.
00:08:04Step forward.
00:08:06Turn your hips to me.
00:08:07I'm going to turn mine to you.
00:08:10Feel the inner thighs engage.
00:08:11Reach up nice and tall.
00:08:13Exhale over that straight front right leg.
00:08:19Now, the only way this thing works, this particular stretch, is to keep that leg straight.
00:08:25If you bend it, you kind of defeat the purpose.
00:08:27So, these guys are all pretty flexible.
00:08:29They can bring their hands down to the floor.
00:08:31You see, Adam's got, you know, he's Johnny Trainer's stretchy dancer boy.
00:08:36So, he's super flexible.
00:08:37So, some of you, though, might still be here.
00:08:40Up here on your leg.
00:08:42I'm cool with that if you're cool with that.
00:08:44All right?
00:08:45Don't try to go down here and then your knee bends.
00:08:46That doesn't work.
00:08:47All right?
00:08:48Everybody bend your front knee now.
00:08:49Come on up.
00:08:50Step back again.
00:08:52Left foot forward.
00:08:55See my hips?
00:08:56Wrong direction.
00:08:58I'm going to turn them.
00:08:59Inner thighs are touching.
00:09:01Left foot goes straight out.
00:09:02Right foot goes out slightly at an angle.
00:09:04Arms up.
00:09:05Exhale over that leg.
00:09:09And, of course, once you're in your stretch, you're going to feel something.
00:09:14You don't want to feel too much, but you want to feel a slight discomfort.
00:09:17And what do you do?
00:09:18You back off a little or you breathe through it.
00:09:22It's not a contest to see if you can rip muscle tissue and connective tissue.
00:09:25No, that's not what stretching is.
00:09:28Very good, Adam.
00:09:29My God, you make Gumby look like the Tin Man.
00:09:31Unbelievable.
00:09:33All right, here we go.
00:09:35One more deep breath down here, boys and girls.
00:09:38Bend the knee and come on up.
00:09:40All right, we're going to work on the quad.
00:09:42These are a little spongy, so I'm going to stand over here to the right.
00:09:46Nice and tall.
00:09:47Grab the right ankle.
00:09:49You can grab the right ankle with the right hand or the left hand or both hands.
00:09:54Now, the key here is to stand up nice and tall.
00:09:57Knees are lined up.
00:09:59Pelvis is forward.
00:10:01None of this stuff.
00:10:02None of this stuff over here.
00:10:03That ain't it.
00:10:04Okay.
00:10:06Pam or Blam, depending on.
00:10:10One more deep breath on that side.
00:10:12Release.
00:10:13Other side.
00:10:14If you want a chair, you can use a chair.
00:10:16Okay.
00:10:17I like to mime it.
00:10:19I think it's time to talk about the tip of the day.
00:10:21You know what the tip of the day is?
00:10:22It's engage.
00:10:24What do I mean by that?
00:10:25I don't mean to go out and get engaged.
00:10:27What I mean is I want you to think the entire workout, every move.
00:10:32Stomach, pelvis, glutes, upper thighs, pecs, this band right here.
00:10:38Every single move, think, engage.
00:10:41Okay?
00:10:42You guys come out of that?
00:10:43I guess you're done.
00:10:44Let's work out.
00:10:45Get on the deck.
00:10:46Get on your mat.
00:10:47This is called stacked foot, staggered hands push-ups.
00:10:51One hand in front of the other.
00:10:52Everybody's got their left hand out.
00:10:54So the right elbow goes close.
00:10:56The left elbow goes out.
00:10:58We stack our feet.
00:10:59You do five.
00:11:00Switch your hands and your feet.
00:11:02And you do five more.
00:11:03And you keep going until you can't go no more.
00:11:06Five, four, three, two.
00:11:07Let's get busy.
00:11:08And that's it.
00:11:10We're going at our own pace.
00:11:11You got to pick one for yourself.
00:11:13And every fifth rep, you switch.
00:11:15Now, let me see what Pam's doing.
00:11:18Legs are straight.
00:11:19Very important.
00:11:21Engaging the core.
00:11:23She's thinking about her back and her stomach and her pelvis
00:11:25and her glutes being tight the whole time.
00:11:29Nice.
00:11:30Now, you see what Adam's doing here?
00:11:32He's got his fingertips going in.
00:11:34I don't mind that.
00:11:35That works for him.
00:11:37Pam doesn't.
00:11:38Drea does.
00:11:39So play with that.
00:11:41Whatever's comfortable for your hand, your wrist, your shoulders.
00:11:44Now, look what Drea's doing over here.
00:11:46She's on her knee, but she's got the leg in the air.
00:11:49It's absolutely stunningly gorgeous.
00:11:51Very nice.
00:11:52Range of motion important.
00:11:53How deep can you go?
00:11:55If you can't go super deep, then don't.
00:11:57Go as deep as you can so you get your reps way up there.
00:12:01Adam, let's see.
00:12:04Lower back, glute, stomach, the core muscles engaged the whole time.
00:12:09Don't forget.
00:12:10Nice.
00:12:11Everybody's done?
00:12:12Shake it out.
00:12:13We got banana rolls.
00:12:14Talk about engage the core, kids.
00:12:16Hit the deck.
00:12:17Here we go.
00:12:18Start on one end of your mat.
00:12:19We're going to make two passes.
00:12:20Each position is a five-count hold.
00:12:22I'm done talking.
00:12:23We're going to go in 5, 4, 3, 2, and up.
00:12:26That's it.
00:12:27They're holding.
00:12:28Everything's nice and straight.
00:12:293, 2, 1.
00:12:31On your right side.
00:12:32Nice.
00:12:33Now, if you need to push off here, I don't mind that.
00:12:34That's perfectly fine.
00:12:353, 2.
00:12:37On your stomach.
00:12:38All you got to do is breathe.
00:12:39I recommend watching this first before you do it.
00:12:41It's a good tip.
00:12:42So, good.
00:12:43Ears line up the shoulders.
00:12:44And over on your left side.
00:12:46That's it.
00:12:47Adam, hang in there.
00:12:48Very nice.
00:12:493, 2.
00:12:50And on your back.
00:12:51Now, why they call this banana roll?
00:12:53Because the chin's tucked in.
00:12:54Hands are over the head.
00:12:55Very nice.
00:12:563, 2.
00:12:57Back to the left side.
00:12:58Let's see, Pam.
00:13:00Nice control.
00:13:01You might fall over.
00:13:02You might need a little assist with the hand.
00:13:04On your stomach.
00:13:05Let's see the head.
00:13:06Look.
00:13:07Ears line up with it.
00:13:08Don't lift out your head.
00:13:09Don't drop your chin down.
00:13:10It's very important.
00:13:113, 2.
00:13:12On the right side.
00:13:13Very nice.
00:13:14Course it.
00:13:15Ain't it, Dre?
00:13:16Excellent.
00:13:17Hello.
00:13:18Hands over your head.
00:13:19On your back.
00:13:20That's past one.
00:13:21We got another one.
00:13:22Aren't you lucky?
00:13:23Good, Pam.
00:13:24Nice banana shape.
00:13:25And on your side.
00:13:26These guys have done it so many times, they know.
00:13:27I don't even have to count.
00:13:28They just can feel the 5 seconds come and go.
00:13:30I love it.
00:13:31On your stomach.
00:13:32Here we go.
00:13:33Good, Adam.
00:13:34Drop your head a little bit.
00:13:35Take the kink out of the neck.
00:13:36Very important.
00:13:37Hands on the floor.
00:13:38And on your left side.
00:13:39Nice.
00:13:40You know, I'd be doing this too, but I got a little pack here.
00:13:42I would, but I can't.
00:13:43Nice, Dre.
00:13:44Hello.
00:13:45Is this working?
00:13:46On your back.
00:13:47Hold it for 5.
00:13:48Very nice.
00:13:49Nice.
00:13:50Keep breathing.
00:13:51Keep staying engaged.
00:13:52On your left side.
00:13:53Nice work, everybody.
00:13:54Now, some of you are going to have to push off on these side moves.
00:13:57I don't mind that.
00:13:58That's fine.
00:13:59These guys are really good.
00:14:00They've been doing it for a while.
00:14:01On your stomach.
00:14:02Here we go.
00:14:03Good, Dre.
00:14:04Dre's doing the added stretch by pulling on her fingers.
00:14:05Now, that's smart.
00:14:07On your right side.
00:14:08Nice.
00:14:09Hold it for 5.
00:14:10Very nice.
00:14:11Nice work.
00:14:12Everything's engaged from top to bottom.
00:14:13On your back.
00:14:14We're holding this for 10, 9, 8, 7.
00:14:18Extend the hands and the feet.
00:14:195, 4, overhead, 3, 2, 1.
00:14:23You may relax.
00:14:24Nice work.
00:14:26It's almost impossible not to engage the core on that one.
00:14:29All right, we got leaning crescent lunge.
00:14:31Grab a weight.
00:14:323's, 5's, 8's, 10's, somewhere in that range.
00:14:34Here we go.
00:14:35Take your time here.
00:14:36We got 24 reps.
00:14:371, 2.
00:14:38We're going to go back and forth.
00:14:39Are you ready?
00:14:40We're going to lean and add the arms.
00:14:43I'm going to put them back.
00:14:45Stand up.
00:14:46Don't rush.
00:14:47Lean again.
00:14:48Good lunge.
00:14:49Add the arms.
00:14:50Come on back.
00:14:51Slow, methodical thinking.
00:14:54You have time here.
00:14:55What's engaged?
00:14:57Come on up.
00:14:58The whole band.
00:14:59And over.
00:15:01Let's see these guys.
00:15:02Come on back.
00:15:05And again, left.
00:15:07See the straight line?
00:15:08Straight line.
00:15:09Nice.
00:15:10And come on up.
00:15:11Adam, let's see you, dude.
00:15:14Nice.
00:15:15Come on up.
00:15:16Nice pace.
00:15:17Pam, let me see you.
00:15:19Add the arms.
00:15:20Nice straight line.
00:15:22Reach out ahead of you.
00:15:23Good.
00:15:25Let's see, everybody.
00:15:26Beautiful form.
00:15:27Oh, I'm so happy.
00:15:28I'm going to join in.
00:15:30Hope my form is that good.
00:15:32Back.
00:15:33Right side.
00:15:36Back.
00:15:37Nice.
00:15:38Nine.
00:15:39Here we go.
00:15:40Reach way up.
00:15:41Come on back.
00:15:42Now, here's how you engage.
00:15:45Stomach, back, glutes.
00:15:48Good.
00:15:49Let's see you.
00:15:51Nice.
00:15:52You've got to keep your stomach muscles tight here.
00:15:54Those core muscles are so critical to hold that lunge,
00:15:57to get those arms up straight.
00:15:59Come on.
00:16:00That's 13.
00:16:01Nice work, everybody.
00:16:03Good.
00:16:05Let's go to the right.
00:16:07Add the arms.
00:16:08Put them back.
00:16:09Come up.
00:16:10They're breathing.
00:16:11Lunge.
00:16:13They're reaching up.
00:16:14Now, by the way, if you feel like you're kind of toasty here,
00:16:16you don't have to do the full 24 reps.
00:16:18We are.
00:16:19They're here for you to do.
00:16:20And over the course of time, you'll get stronger and stronger,
00:16:22and you can always add one or two or three all the way through.
00:16:25Nice.
00:16:26Like machines, I tell you.
00:16:28Nice.
00:16:29Up, down, back to center.
00:16:32Here we go.
00:16:3320.
00:16:34Put them back.
00:16:36Come on up.
00:16:37Lunge, lean, add the arms, put them back.
00:16:41Stand up tall.
00:16:4222.
00:16:43Lunge, lean, put them back.
00:16:4623.
00:16:47Last one.
00:16:48Here we go.
00:16:49Lean, put them back.
00:16:51Nice.
00:16:52Bend your knees when you put your weights down.
00:16:55Nice work.
00:16:56All right, boys and girls, grab a weight, something light.
00:16:59I got 12s here.
00:17:00Very ambitious.
00:17:01Here we go.
00:17:02We're getting in a nice, low squat.
00:17:04Left leg front.
00:17:05I want everybody down.
00:17:06Nice and low.
00:17:07For 30 seconds, we're going to run, and we're going to switch our feet.
00:17:09Are you ready?
00:17:10I want to see those hands and elbows up.
00:17:11Five, four, three, two, go.
00:17:12We're running.
00:17:13We're running.
00:17:14We're running.
00:17:15We're running.
00:17:16Now, look, if you don't engage your muscles here,
00:17:18if you don't engage this, it's going to feel really loose.
00:17:20So keep this taut.
00:17:22I don't want you to flex your stomach muscles so much
00:17:24that it actually works against the grain of what you're trying to do.
00:17:27I want you to just keep them firm.
00:17:29Look at Dre's elbows.
00:17:30Elbows high, hands high.
00:17:32Very nice.
00:17:33Nice, Adam.
00:17:34And go as fast as you can go because we're going to switch feet here.
00:17:36That's it, Pam.
00:17:37Bend that front leg a little bit lower.
00:17:39Get your chest up more.
00:17:40Nice.
00:17:41Three, two, switch your feet, but don't stop.
00:17:43Come on, get busy.
00:17:44Come on, get busy.
00:17:45Come on with me.
00:17:46We're going.
00:17:47Pam, we're being chased.
00:17:49She's working on one of those private investigation deals,
00:17:51and I think she just got in trouble.
00:17:53She was checking on people who have handguns.
00:17:55Come on, you've got to go faster, Pam.
00:17:57Faster with the hands.
00:17:58Now look, if you don't have weights, you can really go lickety split.
00:18:01Look how fast she's going.
00:18:02Super fast.
00:18:03Where do you feel this?
00:18:04Everywhere.
00:18:05Everywhere.
00:18:06Core, it's everywhere.
00:18:07Come on, come on.
00:18:08Five, four, three, two, and bring it down.
00:18:13Put your weights down.
00:18:15Shake it out.
00:18:16Shake it out.
00:18:18All right, we're back to the deck.
00:18:20We've got the Sphinx maximum reps here.
00:18:22Trust me, it won't take a lot.
00:18:25I'm down.
00:18:26Start on the floor to begin with.
00:18:28Get the elbows underneath the shoulders, and watch the hands from flaring.
00:18:31I want to see the distance between the hands and the elbows the same.
00:18:34Okay, now you come up, engage the stomach, the buttocks, the lower back.
00:18:39Everybody, I'll do the first few with you, and I'm checking form.
00:18:42Same at home.
00:18:43Five, four, three, two, and up, and down, and two, and down,
00:18:50and three, and down, and four, and down.
00:18:57Nice, Adam.
00:18:59Now, by the way, you want to make this harder?
00:19:01Maybe a month down the road, two months down the road?
00:19:03Slide your elbows back.
00:19:05Watch me.
00:19:06These guys are going to keep going, doing as many as they can.
00:19:09You got me over here, dude?
00:19:11I'm going to slide my elbows back a little bit.
00:19:14Well, that makes it harder.
00:19:16And down, and down.
00:19:20So, if the hands are further away, it's easier.
00:19:24Hands are closer, harder.
00:19:26So keep that in mind over the course of time, all right?
00:19:30Okay, it's that yoga combo.
00:19:32We're going bow to bow, boys and girls, so on your bellies.
00:19:35Let's get rocking and rolling on this one.
00:19:39Now, we're going to hold.
00:19:40Do five rounds, 10-count hold between every one.
00:19:42They're already ready.
00:19:43Five, four, three, two, and up.
00:19:44And hold for one, two, three, four, five.
00:19:49Pull on the feet, everybody.
00:19:50Come on, pull.
00:19:51Get that chest off the floor.
00:19:52One more second.
00:19:53And boat right away.
00:19:55Here we go.
00:19:56Look at those transitions.
00:19:57Gorgeous.
00:19:58So here's what we're trying to do.
00:20:00Legs are straight, arms are straight, chest is up.
00:20:0310-count hold.
00:20:04We're halfway there.
00:20:05Nice.
00:20:06Look at the nice spinal alignment.
00:20:07I'm very happy.
00:20:08Back to bow, Dre.
00:20:09Nice.
00:20:11Let's go over to Adam.
00:20:12So here's the key.
00:20:13Take the legs and push back.
00:20:16Let the legs do the work.
00:20:17Don't pull on your feet.
00:20:19Let the feet do the work.
00:20:20Pulling your upper body up.
00:20:21Look, nice head alignment here.
00:20:22He's not kicking the head up.
00:20:23Nice.
00:20:24And switch.
00:20:25Back to boat.
00:20:26And up.
00:20:27Let's see, Pam.
00:20:28You're breathing.
00:20:29Her chest is up.
00:20:30Legs are straight.
00:20:31Now, some of you might not have straight legs.
00:20:32Your hands might not be all pretty like Pam the Blam,
00:20:34but do the best you can.
00:20:36That makes me happy.
00:20:37Three, two, back to bow.
00:20:39Nice.
00:20:41Everyone.
00:20:42Good, good, good.
00:20:43Looking nice.
00:20:44Very nice.
00:20:45Pam, eyes are forward.
00:20:47Perfect form.
00:20:48A few more seconds.
00:20:50And let's go to boat again.
00:20:52Get them up.
00:20:54Okay, now some of you might have a nice round back,
00:20:56and that doesn't make me very happy.
00:20:58So look at that, Adam.
00:20:59Head's up nice and pretty.
00:21:01Three, two, one.
00:21:03Last bow.
00:21:04Here we go.
00:21:05This is it.
00:21:06Get them up.
00:21:07Now, I know a lot of folks can't even get their chest
00:21:09and knees off the floor.
00:21:10I don't want you to be discouraged.
00:21:11I want you to do the best you can,
00:21:13and that's all you can over the course of time.
00:21:15Three, two, one.
00:21:16And last bow.
00:21:17Here we go.
00:21:18Get it up.
00:21:19Fight for height.
00:21:20Get it up.
00:21:21Get that chest up, Pam.
00:21:22Nice.
00:21:23Nice and strong.
00:21:24Beautiful, Dre.
00:21:25Pretty.
00:21:26Come on.
00:21:27Close up the gap.
00:21:28Close up the gap.
00:21:29Done.
00:21:30Relax.
00:21:31All right, everyone.
00:21:33Now, we got low lateral skaters, 20 reps.
00:21:36Put something on the floor that's lined up with your feet.
00:21:40So I got my little targets here, right?
00:21:43So I know that's where I got to land every time.
00:21:45We're going to do 20 reps.
00:21:46We're all going to do different versions.
00:21:48Are you ready?
00:21:49Keep your fingers on the floor.
00:21:51Let's go.
00:21:52Follow me.
00:21:53Five, four, three, two.
00:21:54Over.
00:21:55Lift the leg if you can.
00:21:56Now put it back where you found it.
00:21:58Come on over.
00:21:59I'm lifting the leg.
00:22:00Some people aren't.
00:22:02And over.
00:22:03And up.
00:22:05You can even use your fingertips to help you get that foot off the floor.
00:22:08Let's see.
00:22:09Nice.
00:22:11That's it, Dre.
00:22:12And reach out.
00:22:13Now, the natural tendency here is that the feet start to drift inward.
00:22:17I want you to fight the natural tendency and work on a new tendency.
00:22:20Now, look at that.
00:22:21Now, see, Adam's just got a little toe tap.
00:22:24That's totally groovy.
00:22:25Makes me very happy.
00:22:26He's not doing the big leg raise.
00:22:28Pam, she's just going side to side, side to side.
00:22:31She's feeling that burn in the thighs.
00:22:33Nice.
00:22:34That's 11.
00:22:35Very good.
00:22:36Dre, she's superstar.
00:22:38Now, her feet are drifting in a little bit,
00:22:39so I want you to make that adjustment, girlfriend.
00:22:41Come on.
00:22:42Reach over to here.
00:22:43Reach over to here.
00:22:44Ow!
00:22:45And up.
00:22:46I'm going to show you how to do it.
00:22:48And other side.
00:22:49Here we go.
00:22:50That's the big old lift.
00:22:52And place it down.
00:22:54Slow is the key here.
00:22:55You can't go fast.
00:22:56And lift.
00:22:57And reach way out.
00:22:59And lift.
00:23:01Keep your fingertips on the floor.
00:23:04And up.
00:23:05That's it, everybody.
00:23:06Okay, kids.
00:23:07We're shaking.
00:23:08We've got lunge and reach.
00:23:09Now, Pam's on the bands.
00:23:12These guys are going to use weights.
00:23:14You don't need a heavy weight here.
00:23:16Okay, I've got 12.
00:23:17That's about as heavy as you want to go on this exercise.
00:23:19Okay, everybody ready for the left side?
00:23:21Start at the bottom.
00:23:22We're down.
00:23:23Here we go.
00:23:24And on the shelf.
00:23:27Pick it up.
00:23:28On the shelf.
00:23:30Pick it up.
00:23:31On the shelf.
00:23:32Pick it up.
00:23:33On the shelf.
00:23:35Now, they might get out of sequence here.
00:23:38They're not here trying to be synchronized swimmers.
00:23:40They're just going at the speed and pace that works for them.
00:23:43So you don't want to go fast here if you haven't done this before.
00:23:46And if there was ever a time you needed to engage your muscles,
00:23:49it's right now.
00:23:50Five more seconds.
00:23:51Here we go.
00:23:52That's it.
00:23:53Three, two, mini break.
00:23:55Here we go.
00:23:56We're going to start on the right side low.
00:23:58Five, four, three, two.
00:23:59Are you kids ready?
00:24:01And come on up.
00:24:02Now, look what's happening with the balls of my feet.
00:24:04Can you see that?
00:24:06I'm pivoting.
00:24:07I'm turning.
00:24:09And I'm pivoting.
00:24:10And I'm turning.
00:24:12I pick it off the floor.
00:24:13The great thing about core synergistic work is this is out in the real world.
00:24:17Right?
00:24:18You're out in the backyard.
00:24:19You've got to pick something up.
00:24:20You put it on a shelf.
00:24:21If you know how to do it under a controlled situation while you're
00:24:23engaging the muscles properly, then you'll do it out in the real world.
00:24:27It's gorgeous.
00:24:28Three, two.
00:24:29Let's go back to the other side.
00:24:31Let's do it again because we've got a whole bunch of boxes.
00:24:33We've got to put them up here.
00:24:34Five, four, three, two, one.
00:24:36And up.
00:24:38And down.
00:24:39And up.
00:24:41Engage the stomach, the pelvis, the glutes, the whole nine yards.
00:24:46Keep them slightly taunt.
00:24:48That is the key.
00:24:50Okay?
00:24:51Let's see.
00:24:52How much weight you got there, Adam?
00:24:53Fifteens, dude.
00:24:55Very proud of you.
00:24:56Now, the cool thing about the bands is you get a whole lot of tension.
00:24:59Right there.
00:25:00And then down.
00:25:01And then right there.
00:25:02Okay.
00:25:03Last time on the other side.
00:25:04Here we go.
00:25:05Now, you can also do this without weights.
00:25:06I'm going to do it without weights.
00:25:07Are you ready?
00:25:08Right side.
00:25:09All you have to do is touch the floor.
00:25:10Come on down.
00:25:11Touch the floor.
00:25:12Reach up.
00:25:13Touch the floor.
00:25:14Reach up.
00:25:15Touch the floor.
00:25:16You know what also works?
00:25:17Let's say you've got no bands and you've got no bands and no weights.
00:25:21Soup can, cat, small nephew, whatever you want to do.
00:25:24Maybe a little of your child.
00:25:25Okay.
00:25:26Anything you want to do.
00:25:27Use something not more than 12 pounds to 15 pounds.
00:25:28You ready?
00:25:29Touch the floor.
00:25:30Reach up.
00:25:31Touch the floor.
00:25:32Reach up.
00:25:33Touch the floor.
00:25:34Reach up.
00:25:35Touch the floor.
00:25:36Hang in there a few more seconds.
00:25:37Heart rate is up.
00:25:38And time.
00:25:39Very nice.
00:25:40Okay, everybody.
00:25:41We've got a 45-second break.
00:25:42So, here's what I recommend.
00:25:43I recommend a little hydration.
00:25:44Toweling off.
00:25:45Some ballistic stretching.
00:25:47That's the place to go.
00:25:48You got questions.
00:25:49We got answers.
00:25:50P90X is extreme.
00:25:51And this is an extreme workout.
00:25:52Core, city, right here.
00:25:53We do it with pushups.
00:25:54We do it with ab work.
00:25:55We do it with leg work.
00:25:56A few more seconds.
00:25:57Let's do some love.
00:25:58Shake it out.
00:25:59Because we're going to get busy.
00:26:00Let's go.
00:26:01Let's go.
00:26:02Let's go.
00:26:03Let's go.
00:26:04Let's go.
00:26:05Let's go.
00:26:06Let's go.
00:26:07Let's go.
00:26:08Let's go.
00:26:09Let's go.
00:26:10Let's go.
00:26:11Let's go.
00:26:12Let's go.
00:26:13Let's go.
00:26:14Let's go.
00:26:15Let's go.
00:26:16Because we're going to get busy here in about 10 seconds.
00:26:17Here we go.
00:26:18One of my absolute favorites.
00:26:19It's called the Prison Cell Pushup.
00:26:21So if you ever get incarcerated, this is what you're going to do in your tiny little box.
00:26:26I'm going to demo one.
00:26:27Watch me.
00:26:28I go down.
00:26:29I can step or jump back.
00:26:30Do a pushup.
00:26:31Knee in.
00:26:32Pushup.
00:26:33Knee in.
00:26:34Pushup.
00:26:35Step or jump up.
00:26:37Maximum reps.
00:26:38Are you ready to go?
00:26:39Here we go.
00:26:40Five, four, three, two, and down.
00:26:42Knee in, pushup.
00:26:43Knee in, pushup.
00:26:44Push up, come on up, oh yeah.
00:26:49Push up, push up.
00:26:52Speed is your friend here, don't go too slowly.
00:26:56Push up, push up, come on up.
00:27:01Now let's see Adam, looking good.
00:27:05Come on up, arms up.
00:27:08He jumps back, push up, knee in, knee in.
00:27:11Come on up, reaches up, nice Pam.
00:27:16Now here's what Pam's doing a little bit different.
00:27:18Pam's coming up, she's going down, doing a push up.
00:27:22Knee in, no push up, knee in, push up.
00:27:25So she's skipping that middle push up, you got it?
00:27:30What number are you on Pam?
00:27:31Nine.
00:27:32Nice work girl, very nice.
00:27:36Now here is what happened with Dre.
00:27:38Dre started with a push up in between,
00:27:41but she wants to keep going,
00:27:42so she's doing the two knee in move right now.
00:27:45What number are you on Dre?
00:27:4611.
00:27:4611, how many are you gonna do?
00:27:4815.
00:27:4915, oh my god that's badass.
00:27:51By the way, if you're at 10, or eight, or six,
00:27:54and you're done, start shaking it out.
00:27:57These guys are still busy.
00:27:58Over the course of time, over the many months,
00:28:00you will catch up to them.
00:28:02What number are you on Dre?
00:28:0218.
00:28:0318, 18 makes me happy.
00:28:0518 makes me happy.
00:28:09Nice.
00:28:10That is extreme, that is core, that is synergistic,
00:28:15that's everything working at the same time.
00:28:18That one move alone, that's enough.
00:28:21We're gonna do a little mat turn here.
00:28:24Okay, where are our heads, head's over here?
00:28:26Head's over here.
00:28:28Okay, now as you can see, here's my setup.
00:28:32Elbows under my shoulder, hands flat,
00:28:35hands on the hip.
00:28:37You don't wanna get slack in the waist.
00:28:38You wanna really engage here.
00:28:40If you do this, you've lost the engage in the buttock.
00:28:42So, we got 50 to 20 reps per side.
00:28:46You can do basically max reps here, okay?
00:28:48Five, four, three, two, and up, and down.
00:28:53Up, and down.
00:28:54Now I don't want you to come back down to the floor,
00:28:56so don't come back down to the floor.
00:28:57Do not hit my hand.
00:28:59Do not hit my hand.
00:29:01Dre's adding a little extra twist here with the leg raise.
00:29:04How many are you gonna do on this side, Dre?
00:29:0612.
00:29:07Good.
00:29:08Nice, Adam.
00:29:10Now, what I like about what Pam's doing,
00:29:11she's got that hip forward.
00:29:13Keep your hip forward.
00:29:13And how do you do that?
00:29:15You engage all the core muscles.
00:29:17If you're like this, you're not engaging at all.
00:29:19Nice, Pam.
00:29:20You wanna get that hip higher than your shoulder at the top.
00:29:23They're flipping over.
00:29:24Pam's still going.
00:29:26Other side.
00:29:27Don't go yet.
00:29:28Wait for me.
00:29:29I wanna go.
00:29:30Five, four, three, two, and up, and down.
00:29:35Get this up.
00:29:36That's it.
00:29:37That's my third.
00:29:38Four, five, six, seven.
00:29:45Let's see how they're doing on this side.
00:29:47Eight.
00:29:49Now, I would say,
00:29:51now she took her leg raise out.
00:29:52I got no problem with that.
00:29:53She wants to bang out some more reps.
00:29:55She's feeling the burn.
00:29:56As you can see, things are working here.
00:29:58Nice.
00:29:59Keep working, Dre.
00:30:00Very nice.
00:30:01Nice.
00:30:03Pam, look at the height hip here.
00:30:05Look at the hip height, I mean.
00:30:07Nice.
00:30:09That's what I want.
00:30:10What number are we on, girl?
00:30:1120.
00:30:1220 per side.
00:30:14Fantastic.
00:30:15Okay.
00:30:16We got the squat express.
00:30:18Everybody does 30 reps.
00:30:19Grab a weight.
00:30:20Toes out wider than the hips.
00:30:21Make sure the knees track out over the toes.
00:30:24I don't want this, okay?
00:30:26Are you ready?
00:30:27I want a flat back.
00:30:28Engage the buttocks here,
00:30:30and your head and chest are up.
00:30:31Are you ready to go?
00:30:32We're down here to start.
00:30:34We're gonna do it 30 times.
00:30:35Five, four, make an X.
00:30:36It's called P90X.
00:30:38One, and down.
00:30:41Two, and down.
00:30:44Three, and down.
00:30:46Four, and down.
00:30:50Five, straighten those arms up.
00:30:51Little hold at the top.
00:30:52Six.
00:30:54You don't need a whole lot of weight.
00:30:57I'll tell you, the band really gets it done.
00:30:59I know Pam the Blam is feeling that.
00:31:02Very nice.
00:31:02There's nine.
00:31:05Good.
00:31:05Now, see, look.
00:31:07Dre's got open hips.
00:31:08She's a dancer, and I guess she flies through the air.
00:31:11So, her feet are way out,
00:31:12but her knees are still tracking out over her toes.
00:31:15Whereas Pam, not quite as open.
00:31:18So, her toes are in a little bit.
00:31:20Her knees are still tracking out over the toes.
00:31:23Safety first, boys and girls.
00:31:26Hang in there.
00:31:26You need a break sometime.
00:31:28Same thing with Adam.
00:31:30Open hips, toes out, knees out.
00:31:32Make that X at the top.
00:31:33Very nice.
00:31:35That's 19.
00:31:38Dre's switching weight.
00:31:39She's a smart girl.
00:31:40And we're up, and down.
00:31:44And up, and down.
00:31:47And up, and down.
00:31:48That's 23.
00:31:5024.
00:31:5130's a lot.
00:31:5325.
00:31:54Do what you can.
00:31:56Six.
00:31:57Where don't you feel this?
00:31:59Come on, Pam.
00:32:00I hear ya.
00:32:0228.
00:32:04Two more, enough to do it.
00:32:0529.
00:32:08And 30.
00:32:11Now, I don't know if you noticed,
00:32:13but Dre started with one weight.
00:32:15Discovered that her form was starting to shift,
00:32:17starting to change.
00:32:18Not so good, not so happy.
00:32:20So, she kept the other weights
00:32:21that were smaller and lighter nearby.
00:32:22Ran over and made that adjustment.
00:32:24Thank you for showing the peeps, honey pie.
00:32:26Very good.
00:32:27Okay, boys and girls.
00:32:28It's time for plank to chaturanga run.
00:32:31Say that three times fast.
00:32:33This whole routine here is one minute long.
00:32:35Some folks are going to stay in plank as they run.
00:32:37Others are going to switch every 10 seconds
00:32:39to a low little dream run.
00:32:41Are you ready?
00:32:42Let's get in plank.
00:32:43Let's get busy.
00:32:45Hands under the shoulders.
00:32:47We're gonna start running for 10 seconds.
00:32:49You can go fast or slow.
00:32:50Whatever works for you.
00:32:51Five, four, three, two.
00:32:53Here we go.
00:32:54They're running.
00:32:56Keep your butt down.
00:32:57Keep your butt down.
00:32:59Nice.
00:33:00Hang in there.
00:33:01Who's going down to chaturanga?
00:33:03Go on down.
00:33:04So, chest off the floor.
00:33:07Bring the knees up to the elbows.
00:33:10This ain't easy.
00:33:10You don't have to do it the first time.
00:33:12Three, two.
00:33:12Back up to plank.
00:33:14Good, Pam.
00:33:15I just want you to move your hands,
00:33:16your shoulders over your hands.
00:33:17Good.
00:33:18Everybody's in plank run right now.
00:33:20Let's go on down to chaturanga if you can.
00:33:23Here we go.
00:33:24I'm down.
00:33:25I'm down.
00:33:28Come on.
00:33:30Nice.
00:33:31Back up to plank.
00:33:33Still running.
00:33:34Some of you might want to slow down.
00:33:36Now watch Dre.
00:33:37She doesn't have to go this fast.
00:33:38You can slow down if you want to.
00:33:39We got one more chaturanga run in three, two, one.
00:33:43Get on down, Adam.
00:33:44Come on, dude, with me.
00:33:45Here we go.
00:33:45Come on.
00:33:46Come on.
00:33:47Come on.
00:33:48Here we are.
00:33:49Come on.
00:33:50We got three, two.
00:33:52Come on up.
00:33:55Now, oh.
00:33:57That's good.
00:33:58You might not have the hip flexibility to get down there,
00:34:01and some of you might have your butt up in the air,
00:34:03but that's okay.
00:34:04That'll change over time.
00:34:06So shake that out.
00:34:08All right.
00:34:09We got walking pushups, everybody, for one full minute.
00:34:12We're gonna go four forward and four back.
00:34:14If you have a carpet at home, put a little plastic plate,
00:34:17maybe there, a cardboard, or hardwood floors,
00:34:19you can put a towel.
00:34:20We're gonna use our little tootsies
00:34:22and we're gonna walk, okay?
00:34:23So you got options.
00:34:24Are you kids ready?
00:34:25Let's get on down.
00:34:26Get on back.
00:34:28We're not gonna go fast.
00:34:29This is gonna be one minute.
00:34:30And here we go.
00:34:31Keep your legs locked and engage your core.
00:34:34Five, four, three, two.
00:34:36And we're walking.
00:34:37One, two, three, four.
00:34:40And back for one, two, three, four.
00:34:44And front for one, two, three, four.
00:34:49And back for one, two, three, four.
00:34:54That's it, Pam.
00:34:55I want this tight and I want that strong
00:34:57and I wanna see your butt up in the air.
00:34:59That's it.
00:35:00You can make big steps or small ones.
00:35:02Try to keep that engaged.
00:35:05Very nice.
00:35:06We're halfway there.
00:35:07Let's see it, Dre.
00:35:08One, two, three, four.
00:35:11And forward for one, two, three, four.
00:35:16And back, one, two.
00:35:18You've got to squeeze your buttocks.
00:35:20You've got to feel your abs.
00:35:21You've got to engage that core muscle group.
00:35:24If you don't, you're not working on your core.
00:35:26Don't just arbitrarily do this move.
00:35:29I want you to focus right here.
00:35:31We got five more seconds, four more seconds,
00:35:33three more seconds, two more seconds.
00:35:35Done.
00:35:40Oh, it's my favorite.
00:35:41It's Superman banana.
00:35:44Everybody hit the deck.
00:35:46We're on our stomachs.
00:35:47I can't roll because I got this pack.
00:35:49I'd love to join you.
00:35:51All right.
00:35:52I'll start in Superman, though.
00:35:54Everybody's here.
00:35:55It's like banana rolls, but we take the side and move out.
00:35:57We're going to be here for one minute.
00:35:59Are you ready?
00:36:00Are you guys ready?
00:36:01Five, four, three, two.
00:36:03Come on up.
00:36:04You're in Superman.
00:36:05And I like to play here.
00:36:06Banana.
00:36:08Oh, you see they didn't respond right away.
00:36:10And Superman.
00:36:13And banana.
00:36:17Let's look at Dre.
00:36:17She's got a banana.
00:36:18Superman.
00:36:21Very nice.
00:36:21Core city.
00:36:22It engages all by itself.
00:36:24Banana.
00:36:26Very nice.
00:36:26At the end, I like to go a little faster.
00:36:28Superman.
00:36:29Because you know, we've got to do that fast, fast switch.
00:36:31Banana.
00:36:33Very nice.
00:36:34Let's see, Adam.
00:36:35Superman.
00:36:36Stay on your mat, boys and girls.
00:36:38Banana.
00:36:40He's banana boy here.
00:36:42And then he's Superman.
00:36:45Or Spider-Man on a stomach.
00:36:46And banana.
00:36:48Keep breathing.
00:36:49Keep engaging.
00:36:49Trust me.
00:36:50Come on.
00:36:50Where's that banana?
00:36:51Get the legs up.
00:36:51Superman.
00:36:53Banana.
00:36:56Superman.
00:36:58Banana.
00:37:00Superman.
00:37:01No more.
00:37:02Very nice, everybody.
00:37:06Gorgeous.
00:37:07Fantastic.
00:37:09All right, we've got lunge, kickback, curl, press.
00:37:13This is going to take some practice.
00:37:14And it might not be purty right away, but I don't care.
00:37:18Everybody, turn our mat sideways so we may lunge next to him.
00:37:22So we're not in our way.
00:37:24You don't need a lot of weight.
00:37:26I'm going to use 20s.
00:37:27That's a little ambitious.
00:37:29We're going to do this two directions this way,
00:37:32two directions that way for a total of 20 reps.
00:37:35Here's the key for the starter here, OK?
00:37:38My feet are together.
00:37:39Now, as I go into my lunge, two more things have to happen.
00:37:43I lunge, I lean, and I bring the weights to my shoulder
00:37:45so that my elbows go sky high.
00:37:47Then you come up, do your curl, and do the sequence.
00:37:49I'm going to show you right now.
00:37:50You guys ready?
00:37:51I'm going to do the first few with them.
00:37:53Make sure they're right.
00:37:54Right leg first.
00:37:55Good lunge.
00:37:56Stay in your lunge.
00:37:575, 4, 3, 2, 1.
00:37:58Watch what happens.
00:38:00Everything's here.
00:38:01I kick back.
00:38:02I come up, curl, press, down, reverse, curl.
00:38:07Now I come out of my lunge.
00:38:09Again, everything's in place.
00:38:11I kick it back.
00:38:12I sit up tall.
00:38:14Curl, press, reverse, down.
00:38:18Turn around.
00:38:19Right lunge again.
00:38:20Are you ready?
00:38:21Get in place.
00:38:23Kick it back.
00:38:24Sit up tall.
00:38:25Curl, press, reverse, curl.
00:38:28Come on down.
00:38:29Left leg, here we go.
00:38:31Lunge, kick it back, sit up, curl, press, reverse, down.
00:38:39Come on, bring it around.
00:38:40Let me see it.
00:38:41Lunge, kick it back, sit up tall, curl, press, good, down.
00:38:49Again, let me see you all.
00:38:50Here we go.
00:38:51Stay in your lunge.
00:38:53Kick it back.
00:38:54Sit up tall, curl, press, and bring it down.
00:38:59Very nice.
00:39:01Turn around.
00:39:01Nice deep lunge, Adam.
00:39:02Let me see you get deep down there.
00:39:04Good.
00:39:04You see what happened there?
00:39:05These guys are going to keep moving.
00:39:07They know what to do.
00:39:08Now watch when Adam lunges.
00:39:10Three things happen at once.
00:39:12He leans forward and brings the weight to his shoulders.
00:39:14He's ready to kick it back.
00:39:15He sits up tall.
00:39:17He curls it up, presses it up, reverse, and down.
00:39:21I'd like him to be deeper in his lunge a little bit.
00:39:24Come on now.
00:39:25We're here to work out.
00:39:26Kick it back.
00:39:27Sit up.
00:39:28Curl, press, good.
00:39:31That's how deep I want him to be.
00:39:33Nice.
00:39:34Again, left leg.
00:39:35That's it, Pam.
00:39:36Get him back further sooner.
00:39:38Curl, press, bring it down.
00:39:41Nice.
00:39:42I want everybody deep in their lunge right now.
00:39:43Let's go.
00:39:45Down, kick it back, sit up, curl, press, down, good.
00:39:52This is called synergistic exercise.
00:39:54A lot of things all happen at the same time.
00:39:57We're not just doing curls.
00:39:58We're not just doing kickbacks.
00:40:00And we're not just doing presses or lunges.
00:40:02We're doing them all in one at the same time.
00:40:04Are you ready?
00:40:06Good.
00:40:07Kick it back, sit up, curl, press.
00:40:10Come on down.
00:40:12Stand up.
00:40:13Mini break.
00:40:13Break's over.
00:40:14Good.
00:40:15Kick it back.
00:40:16Come on up.
00:40:17Curl, press.
00:40:19Nice, good.
00:40:21That's 14.
00:40:22We only got six tiny ones to go.
00:40:23Come on, Adam.
00:40:24Let's see it.
00:40:25Good.
00:40:25Kick it back.
00:40:26Sit up tall.
00:40:28Curl, press, good.
00:40:30Stay deep in that lunge.
00:40:31Nice.
00:40:32Again, good.
00:40:34Elbows up.
00:40:35Sit up tall.
00:40:36Nice curl.
00:40:37Come on up.
00:40:38Reverse.
00:40:40Nice, Dre.
00:40:41Here we go.
00:40:42Turn around.
00:40:43Lunge.
00:40:44Kick it back.
00:40:45Sit up tall.
00:40:46Curl, press, good.
00:40:49Reverse.
00:40:50Come on up again.
00:40:51Lunge.
00:40:52Kick them back.
00:40:53Sit up tall.
00:40:55Curl, press, reverse.
00:40:58Nice.
00:40:59Turn around.
00:40:59This is it, boys and girls.
00:41:01Let's go.
00:41:02Lunge.
00:41:03Kick it back.
00:41:04I'm pulling over.
00:41:04Sit up tall.
00:41:05Curl, press, reverse, and down.
00:41:09Heck, you only got one more.
00:41:10Lunge.
00:41:11Kick it back.
00:41:12Sit up tall.
00:41:14Curl, press, and reverse.
00:41:18Oh, hello.
00:41:21Course energetics.
00:41:23Talk about getting into shape.
00:41:26I'm going to give you time to towel off a little bit here.
00:41:28So after glamorizing yourself and toweling off a little bit,
00:41:32roll up the towel, because we are going into towel hopping.
00:41:38If you've done Power 90, this should look familiar.
00:41:41Everybody on the right side, you ready to go?
00:41:44One full minute.
00:41:45Now to do it, let's get busy like bunny rabbits.
00:41:48Here we go.
00:41:49And over, and over, and over, and over, and over.
00:41:52And you can also step like this if you're
00:41:54feeling kind of tuckered out.
00:41:55You can also experiment between both if you want.
00:41:59Let's check out Adam back here.
00:42:01He's got some knee hopping.
00:42:02Knees are way up.
00:42:04Soft landings.
00:42:05I want you to land on your toes, on your toes.
00:42:09And I want you to launch off of your toes.
00:42:11Don't come down on your arch and heel.
00:42:12You're going to hurt yourself.
00:42:14You can also step.
00:42:15Pam, show them the step.
00:42:17Here we go.
00:42:18That's cool.
00:42:18That's 30 seconds, 30 seconds to go.
00:42:20Come on, crazy hopping people.
00:42:22You can also go slow like this.
00:42:24If you want to go slow, you don't have to keep up with us.
00:42:27But if you're feeling loaded, loaded and good,
00:42:29maybe you're in month two or three,
00:42:31or maybe you're just fit, man, and you want to go,
00:42:34and you want to get busy, and you've got 13 more seconds.
00:42:38Soft, though, on those toes.
00:42:40Land on those toes.
00:42:41Don't land hard.
00:42:42Think Spider-Man, Catwoman, not Frankenstein.
00:42:46Here we go.
00:42:47Here we go.
00:42:47Done.
00:42:48You can pick up your towel again,
00:42:50because we've got a break, 45 seconds.
00:42:55Good.
00:42:56Hydrate.
00:42:57My water's way over here.
00:42:59I don't get it.
00:43:01If you've toweled off, and you're done drinking,
00:43:03I want you to keep moving.
00:43:05Nobody sits.
00:43:11All right, give me some shakers.
00:43:13Shake it out.
00:43:15We are in the home stretch, boys and girls.
00:43:18I'm sure you've engaged those trunk muscles, muscles
00:43:22that support the lumbar spine.
00:43:25Because if you do that here now, and you go out in the world,
00:43:29you are less vulnerable, and you are more durable.
00:43:32And you know what?
00:43:32I like being durable out in the real world.
00:43:35All right, here we go.
00:43:36OK, we got reach high push-ups.
00:43:38Everybody turn their mats back this way.
00:43:42This is a one-minute exercise.
00:43:47So form, focus on the core, engage.
00:43:52Think while you're doing this.
00:43:53Don't just kind of do it, OK?
00:43:56It's reach high and under push-ups.
00:44:00OK, let's get in our plank.
00:44:02You all watching me?
00:44:04Actually, you know what?
00:44:04You guys stay here.
00:44:05I'm going to get sideways, so they can see me better.
00:44:08Do the first few with me, and then go at your own speed.
00:44:11Here we go.
00:44:13I do a push-up.
00:44:14I lock my ankles together.
00:44:16I reach up.
00:44:17I get my hip way in the air.
00:44:18I reach way under, and I come up again.
00:44:22And then I come down.
00:44:23I take my time.
00:44:24I'm not rushing.
00:44:25Push-up.
00:44:26Lock my ankles together.
00:44:28I reach up.
00:44:29Hips way up.
00:44:30I reach under.
00:44:31I reach up again, and then I come down.
00:44:34And I do a push-up.
00:44:36And I lock my ankles together, and I look up.
00:44:39And you know what?
00:44:40You're going to tumble front and back.
00:44:42Your hip's not going to be all that high, and I don't care.
00:44:44What I care is that you try, that you do your best,
00:44:47and you forget the rest, OK?
00:44:50Nice, make it pretty here.
00:44:52Adam, did he tumble?
00:44:53He might have tumbled.
00:44:54I tumbled.
00:44:55That's all right, man.
00:44:57Good, reach.
00:44:58It happens to the best of us.
00:45:00The guy's a superstar, but he's also fatigued,
00:45:02and he's working hard.
00:45:03This isn't a little pretend video.
00:45:05This is real.
00:45:06He's working hard right now.
00:45:07He is tired, as should you be.
00:45:09A few more.
00:45:10Everybody do one more for me.
00:45:11Come on.
00:45:12Everybody's got one more in them.
00:45:14Nice, high reach, Pam.
00:45:16Get that hip in the air.
00:45:17Reach up again and look, and come on down.
00:45:20Nice work, everyone.
00:45:23Good work.
00:45:24I almost feel like that should've been two minutes.
00:45:26That was so fun.
00:45:29We got steam engine.
00:45:30Are you ready?
00:45:31Lock the hands.
00:45:33Put them behind.
00:45:34We're going to do 50 reps.
00:45:35Slow to start, and then fast at the end.
00:45:37Keep your head and chest up.
00:45:38Right elbow to left knee first.
00:45:40Are you ready?
00:45:411, 1, 2, 2, 3, 3, 4, 4.
00:45:49We're going to be here a while.
00:45:505, 5, 6, 6.
00:45:53If you can make contact with your knee and your elbow.
00:45:58Now look, see the lovely Dre here?
00:46:01Her eyes are here.
00:46:03They're not down there.
00:46:05She's got the big range of motion
00:46:06because she's engaging her core muscles.
00:46:08She's working them because they're strong.
00:46:10Years of flying through the air with the greatest of ease.
00:46:12Let's pick up our speed.
00:46:14Again, and again, and again.
00:46:17Good.
00:46:1818, 19, 20, 21, 22.
00:46:25Good, look at Pam.
00:46:26Now that's called flexibility, boys and girls.
00:46:29Her chest is all the way up.
00:46:31Her eyes are all the way forward.
00:46:32Look at the range of motion and strength in her core.
00:46:34That is unbelievable.
00:46:36You could do this all day long, couldn't you?
00:46:37Are you bored?
00:46:39You're sweating like hell.
00:46:40That makes me happy.
00:46:41Come on, 33, 34, 35, 36, 37.
00:46:48Am I right?
00:46:4838, here we go.
00:46:5039, 40, pick it up, 41, 42, 43, 44, 45.
00:46:58Come on, 46, 47, 48, 49, and 50.
00:47:05Oh, that's called doing crunches without hitting the deck.
00:47:09OK, we got my favorite, really.
00:47:12I mean, I know I say that all the time.
00:47:14But this is the drea roll.
00:47:16Now, why is it called the drea roll?
00:47:19Because this crazy broad right here
00:47:20showed me how to do it, all right?
00:47:22Here in the front of your mats, she's got her advanced way.
00:47:26I recommend watching this first once or twice
00:47:28before you actually do it.
00:47:30Are you ready for one minute?
00:47:315, 4, 3, 2, hit the deck.
00:47:35Now, here's what's going on.
00:47:37Adam's got a little jump.
00:47:38He places his hand on the floor.
00:47:39His legs go straight up in the air.
00:47:41He rolls up and keeps his back nice and round.
00:47:43He comes up again, and he goes right away.
00:47:45He's got his hands on the floor the whole time.
00:47:48You can use your hands to push off, but he doesn't need to.
00:47:51Pam, show him the push off move.
00:47:53Are you ready?
00:47:54Now, push with your hands to get up.
00:47:56You see what she did?
00:47:56That's fine.
00:47:57Some of you are going to find that you're going to get stuck
00:48:00if you don't push hard enough.
00:48:02You see that?
00:48:02That might happen to you.
00:48:03That's perfectly OK.
00:48:06Here we go.
00:48:07We've got another 30 seconds.
00:48:08Now, Jay, show them the old Drea X roll.
00:48:12X, oh, that's gorgeous, girl.
00:48:15I want the legs to go straight to the ceiling,
00:48:18straight to the ceiling, not over your head.
00:48:20We've got 13 more seconds.
00:48:22Do a spin for the kids.
00:48:23Show the kids a spin.
00:48:26Oh, my god, that's good.
00:48:29Nice, another X.
00:48:30Everybody do it one more time.
00:48:31Let's see you.
00:48:33Nice, Pam.
00:48:33Come on up.
00:48:35Good work.
00:48:37All right, boys and girls, that is
00:48:38the end of the regular workout.
00:48:40We are going on to the bonus round.
00:48:41If you don't feel you're quite ready for the bonus round,
00:48:44that's perfectly OK.
00:48:45Fast forward to the cool down and stretch,
00:48:47and you can join us there.
00:48:49But we're going to continue on to the bonus round.
00:48:51Let's go to plank to chaturanga iso.
00:48:53All right, hit the deck.
00:48:54Here we go.
00:48:56All right, we're going to hold this for 10 seconds.
00:48:59Then we're going to the bottom for 10 seconds.
00:49:00We're going to do this for one minute.
00:49:02Plank to chaturanga iso.
00:49:03Here we go.
00:49:045, 4, 3, 2, and hold.
00:49:0810 seconds.
00:49:09Engage.
00:49:10You're not engaging, Pam.
00:49:11Squeeze it.
00:49:13Now it's engaged.
00:49:14Now get the hips up.
00:49:15Good.
00:49:16Go on down to chaturanga and hold.
00:49:18The only thing hitting the deck here are your hands
00:49:20and your feet.
00:49:21If you need to put your knees on the floor here temporarily,
00:49:23that's OK.
00:49:24Three more seconds.
00:49:26And come on up.
00:49:28Now when you come out of chaturanga,
00:49:30I don't want to see any back bow.
00:49:32All right.
00:49:34A few more seconds, Jay.
00:49:35Let me see you go down.
00:49:35Keep this whole thing nice and straight.
00:49:37And down you go.
00:49:39Good.
00:49:39Now you see what's happening here?
00:49:41Feet and hands only.
00:49:43Nice and straight.
00:49:44Three more seconds.
00:49:45Now when you come up, I want to see this stay strong.
00:49:47And come on up.
00:49:48Nice.
00:49:49There's a tendency for the back to bow as you come up.
00:49:52Pam and I can do it all pretty like.
00:49:55Here we go.
00:49:55Right here, right?
00:49:56Head up.
00:49:57Down we go.
00:49:59And we're holding.
00:50:00What's up?
00:50:01How you doing?
00:50:02I love the beads of sweat coming off your face right now.
00:50:05That makes me happy.
00:50:07And come on up.
00:50:08Do it.
00:50:09Step through.
00:50:11Woo!
00:50:12All right.
00:50:13It's time for the half back.
00:50:14We're going for one minute.
00:50:15I want four tires forward and six high knees back.
00:50:18Are you ready?
00:50:18Let's start behind our bats.
00:50:20Right leg first.
00:50:21Five, four, three, two, and one, two, three, four.
00:50:25One, two, three, four, five, six.
00:50:27And one, two, three, four.
00:50:30One, two, three, four, five, six.
00:50:33One, two, three, four.
00:50:35One, two, three, four, five, six.
00:50:37Cover that ground, Dre.
00:50:38All the way over.
00:50:39All the way over.
00:50:40Good.
00:50:40Back.
00:50:41One, two, three, four, five, six.
00:50:43Let me see you, Adam.
00:50:44Two, three, four, and back.
00:50:45High knee.
00:50:46One, two, three, four, five, six.
00:50:48Nice, Pam.
00:50:49One, two, three, four.
00:50:50Get the knees up.
00:50:51One, two, three, four, five, six.
00:50:53One minute here.
00:50:54We've got one minute.
00:50:54Back and high knee.
00:50:56Come on.
00:50:56We've got 30 more seconds.
00:50:58Cover some ground.
00:50:59Cover some ground.
00:51:00Cover some ground.
00:51:00Cover some ground.
00:51:01Get the knees up, up, up, up, up.
00:51:03Good.
00:51:03It's cardio core right here, boys and girls.
00:51:06Bring it up, bring it up, bring it up.
00:51:07Nice.
00:51:0860 more seconds.
00:51:09Nice.
00:51:09Over, over, over, and high knee.
00:51:11One, two, three, four.
00:51:13Here we go.
00:51:13One, two, three, four.
00:51:16One, two, three, four, five, six.
00:51:18One more time.
00:51:18One, two, three, four.
00:51:21One, two, three, four, five, six.
00:51:23Very nice.
00:51:24Shake it out.
00:51:26All right.
00:51:26It is time for table dip leg raise.
00:51:29We're going to do alternating.
00:51:31Five on each side.
00:51:32One leg's up.
00:51:33We switch after five.
00:51:34We're going for maximum reps.
00:51:36It's kind of like reverse push-ups.
00:51:37OK, so I'm going to get my mat so it's like theirs.
00:51:40I want it all nice, nice and pretty.
00:51:43All right.
00:51:44Fix my corner.
00:51:45OK.
00:51:46So it's nice to have a mat because that way you
00:51:48get to protect your hands a little bit.
00:51:50So feet are on the floor.
00:51:52Toes and heels, same distance as your hips.
00:51:54Get up into a table.
00:51:55Here's table here.
00:51:57Get some maximum height.
00:51:58Add the right leg.
00:51:59Let's go down five times.
00:52:01And one, and up.
00:52:03Two, and up.
00:52:04Bend those elbows.
00:52:05Three, do a little dip.
00:52:07And four, and five.
00:52:09Switch other side.
00:52:10Here we go.
00:52:11Keep track.
00:52:12Set a goal.
00:52:13How many are you going to do?
00:52:14Five, 10, 15, 20, 25.
00:52:16Dre, how many are you going to do?
00:52:1725.
00:52:18She's going to do 25.
00:52:19Now look, I want you a little higher with those hips.
00:52:22There you go.
00:52:23Elbows bent, fingers going towards the butt.
00:52:27Very nice.
00:52:27You see that, Jer?
00:52:28Isn't that pretty?
00:52:29Nice, going to lock them up and raise those hips to the sky,
00:52:31engaging that core every time.
00:52:34Nice.
00:52:35Let's see, Adam.
00:52:37What number are you on, Adam?
00:52:38That's 20.
00:52:39Tom, how many are you going to do?
00:52:4030.
00:52:40Nice, dude.
00:52:41Good.
00:52:42Get those hips up.
00:52:43Raise that leg up.
00:52:44Synergistic exercise.
00:52:45He's working his triceps, his shoulders, his abs, his glutes,
00:52:48his hip flexors, the whole nine yards.
00:52:50Pam, you done?
00:52:5125.
00:52:51Pam did her 25.
00:52:53Very, very nice.
00:52:55How many more?
00:52:55Come on, let's cheer on Adam.
00:52:56Oh, he's done.
00:52:57Cheering's over.
00:53:01All right, kids, we got cool down and stretch.
00:53:03Here we go.
00:53:04Straddle your mats.
00:53:06Nice job, folks.
00:53:07Nice job at home.
00:53:08Core synergistics.
00:53:09I love it.
00:53:12Inhale the arms up.
00:53:14Big reach, exhale.
00:53:16Oh.
00:53:19You don't need to overstretch here.
00:53:20You just need to breathe, reach, and pull wide.
00:53:25Give me a little dip, and then reach up one more time.
00:53:28Yeah, like that.
00:53:30Oh.
00:53:32Oh.
00:53:33OK, shake it.
00:53:34Shake it, shake it.
00:53:35Get the legs, too.
00:53:38Drea.
00:53:39Tony.
00:53:39Adam.
00:53:40Tony.
00:53:41Pam, they call her Blam.
00:53:43Shake it out.
00:53:47You might discover this is your favorite workout.
00:53:49Why?
00:53:50Because it just kind of covers it all.
00:53:53Covers it all.
00:53:54And I'm sure you kept in mind to engage,
00:53:56thinking about those muscles.
00:53:59Don't just kind of throw it around.
00:54:01All right.
00:54:02Here we go.
00:54:03Stir the pot, everybody.
00:54:04Here we go.
00:54:06Oh, I'm thinking of soup right now.
00:54:09I got lentils, a bit of pea going.
00:54:11I got tomato basil.
00:54:13Oh, gazpacho.
00:54:15Other side.
00:54:15Here we go.
00:54:17Ratatouille.
00:54:18Ratatouille.
00:54:20Ratatatouille.
00:54:21Other arm.
00:54:22Here we go.
00:54:23Oh, that feels good.
00:54:25All right.
00:54:26OK, let's straddle our mats again.
00:54:28Take a deep breath up, nice and tall.
00:54:30We're going to take care of them hamstrings.
00:54:32And down low we go.
00:54:34Down, hanging out.
00:54:36You can place your hands on the floor, fold them, rock.
00:54:41We're going to be here for, oh, you know, five breaths,
00:54:44maybe more.
00:54:46That feels good.
00:54:47That makes me happy.
00:54:49Don't lift your head.
00:54:50Keep your head down.
00:54:52Nice, Pam.
00:54:54Like a rag doll, you're just chilling.
00:54:55You're just hanging.
00:54:57You are thanking yourself for the hard work.
00:54:59Oh, my gosh.
00:55:01Good, good, good.
00:55:02One more deep breath.
00:55:05Let's all go into downward dog, shall we?
00:55:07So here we are.
00:55:11We're all auditioning for the cover of Downward Dog magazine.
00:55:15So get your buttocks into the sky.
00:55:18Nice straight line.
00:55:19Now work on those calves.
00:55:20Back and forth, lifting one heel up, bending the other knee.
00:55:24Very good, Adam.
00:55:27Nice, man.
00:55:28That's it.
00:55:29Back and forth.
00:55:30Take a breath in between each one.
00:55:31That's what you got to do.
00:55:32Very good.
00:55:34Let's see, Pammer.
00:55:35Nice.
00:55:37Gorgeous, gorgeous.
00:55:40Beautiful.
00:55:41All right, now while you're here in downward dog,
00:55:43just come to your hands and knees.
00:55:46Good.
00:55:47Give me one little cat stretch right here.
00:55:50Inhale up.
00:55:51Oh, exhale down.
00:55:53One more time.
00:55:54Inhale up.
00:55:57Exhale down.
00:55:59Now pull the right knee in between your hands
00:56:01and have a seat on your ankle.
00:56:03Reach back, right hand, right ankle.
00:56:06And work on the old Kempo quad stretch.
00:56:11Kempo, or it doesn't have to be a Kempo quad stretch,
00:56:14but that's what I call it.
00:56:16Pulling that heel into the buttocks.
00:56:20One more breath.
00:56:23Pull, exhale, release.
00:56:26Back to cat position.
00:56:27Pull that left knee in.
00:56:31Right hand, right ankle.
00:56:34And pull.
00:56:37Core synergistics.
00:56:39Engage.
00:56:40Think about what you're doing.
00:56:42Every move, every rep, every second, every minute,
00:56:46every exercise.
00:56:49All right, coming out of the Kempo quad stretch,
00:56:51we're going to do the old glute stretch.
00:56:54Everybody, so everyone lies on their back.
00:56:57Good, place your right ankle on your left thigh.
00:57:00Good, now with the right hand, reach through the hole.
00:57:03Grab your shin, lock your fingers, and pull.
00:57:06Lie back if you can.
00:57:08Working on the buttocks.
00:57:12You can also grab Pam.
00:57:14Show our man the behind the thigh version.
00:57:17So let's say that's too far, too much of a pull for you.
00:57:21Pam's going here.
00:57:22Now, Dre, why don't you do the behind the leg,
00:57:24straighten the leg in the air version for the people.
00:57:28There you go.
00:57:29Now you get a little extra something something.
00:57:31See what I'm saying?
00:57:33Very nice.
00:57:34You may release.
00:57:36Other side.
00:57:38Reach through the hole with the left hand.
00:57:40Grab the shin or behind the leg.
00:57:43And while you're here, I want you to breathe.
00:57:45You're not just sitting there holding your breath.
00:57:48Not as effective when you hold the breath.
00:57:49So the action comes on the exhale.
00:57:53On the inhale, you're pausing for a brief moment,
00:57:57and you're pulling.
00:57:58Adam, feel that in your glute, brother?
00:58:00Oh, yeah.
00:58:01That's what I want to hear.
00:58:03OK, everybody at home and everybody here,
00:58:04one more deep breath.
00:58:07Exhale, P90X, course in logistics.
00:58:10Thank you very much.
00:58:11Adam, you are free, my man.
00:58:14Bam.
00:58:15Nice.
00:58:15Nice.
00:58:20Good work, everybody.
00:58:22See you next time.
00:59:11BeachBody.com.
00:59:33You're closer than you think.
00:59:41One of the reasons I think the bars are so incredibly
00:59:44important is that you can use them to fill in those gaps.
00:59:48If you're somebody who is going to skip breakfast
00:59:50because you're late, have a bar.
00:59:5320 grams of protein.
00:59:54What happens is throughout the day, if you go three or four
00:59:57hours without eating, you start this process
01:00:00where your blood sugar dips, your body
01:00:02starts to go into a little bit of a starvation mode.
01:00:05That's why it's so important to eat regular, small meals
01:00:08throughout the day, as Kerry will tell you.
01:00:10And that's one of the reasons that the Peak Performance Bars
01:00:13are such a great tool.