Monumental
  • 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
00:00:00If there is a routine that is fun, fun, fun, it is Kempo X.
00:00:17It's moving, it's grooving, it's changing direction, there's so much going on.
00:00:21You're jumping around like a madman, you're burning tons of calories, but you're so busy
00:00:26because you're involved with what you're doing that before you know it, it's over and you're
00:00:31soaking wet and you feel like a million bucks.
00:00:33It's Kempo X.
00:00:34Hey everyone, welcome to Kempo X, where you can get busy right away with a little Saunders
00:00:54cycle.
00:00:55I want you to turn over your left thigh, reach, pulling on that wrist, and come right across,
00:01:22just like that.
00:01:23Back is flat, over, and now turn up and reach.
00:01:27We're going to do the same thing again, but we're going to go lower this time, so turn,
00:01:32go all the way down towards that left foot, hang, relax the head, come up and over, and
00:01:40up and reach, nice and tall.
00:01:44Now switch, grab the other wrist, we're going to the right this time, turn over the right
00:01:49leg, down you go, pulling, come across, and then come back up, nice and tall.
00:01:59Same thing, back to the right, we're going to go all the way down this time, turn, pulling
00:02:03on that wrist, come all the way down, oh I feel that in so many fantastic places, isn't
00:02:11that enough?
00:02:12But I guess not, we're coming all the way up, okay, and release.
00:02:17Now, come into prayer squat, get your heels underneath your hips, come to prayer namaste,
00:02:24sink right down, there we go, now we're just going to rock back and forth, drive the elbows
00:02:31into the thighs, working on the Achilles, taking a couple of deep, deep breaths, alright.
00:02:39Now we're going to place the hands on the floor, we're going to kick the right foot
00:02:42out, keep the whole foot on the floor.
00:02:46Bring your hands into prayer, and come up onto your toe, take a breath, bring that heel
00:02:57back down, turn over that leg, that right leg, place your hands on the floor, this could
00:03:04be difficult for some of you, it was for me initially, but that's okay, do the best you
00:03:07can, nice, a couple more breaths, very good, now we're going to turn, we're going to go
00:03:16into runner's pose, I don't know if you can notice, but everybody here is wearing heart
00:03:21monitors, why?
00:03:22This is a cardiovascular workout, so figure out what your zone is and get in it, if you
00:03:27want results, you've got to burn calories, this is a moving and grooving workout, it's
00:03:32very important, alright, so drop your knee down, come up nice and tall, and reach your
00:03:39hands up into the sky, reaching those fingertips up, arch your back and look up, big reach,
00:03:48good, bring your hands back down, straighten the back leg, and come back up into crescent
00:03:55pose, take a couple of breaths, we're getting warm, we're getting stretched out, now let's
00:04:02go into prayer twist, look up, back leg straight, and continue to breathe, breathing, important
00:04:15all the time, never stopping, don't hold your breath, good, come on back down, come to center,
00:04:23bring your heels together, rock and roll again, try to avoid this, I don't want you down here,
00:04:31I want you up, working on those hips, opening them up, that's why we're pushing on our knees
00:04:35here, very nice, bring the hands to the floor, kick the left leg out, good, come up into
00:04:42prayer, and up onto your toe, I love the breathing back there, makes me happy, good, bring that
00:04:52heel back down, place the hands over the left straight leg, good thing, good, come back
00:05:03around into runner's stretch, here we go, very good kids, here for a second, now drop
00:05:16the knee, collapse the foot, raise up nice and tall, reach the arms up into the sky, arch the back,
00:05:26you're breathing, oh that's good mommy, nice, come on down, back foot,
00:05:35contact with the floor, straighten the leg, come on up to crescent pose,
00:05:40back leg as straight as you can, drive the heel, chest up, and now take a deep breath,
00:05:46come into prayer twist, oh I got a crack, I got a crack,
00:05:54you might tumble here, that's okay, just gather yourself and come on back,
00:06:00very nice kids, one more deep breath here,
00:06:08good, back to center, bring those heels together once again,
00:06:15and rock and roll, good everybody, all right, place the hands on the floor,
00:06:22turn the heels out so the feet are parallel, and then slowly raise your buttocks up into the sky,
00:06:30drop your head, fold your arms, and feel that stretch in the lower back, hamstrings,
00:06:38if you want to engage the hamstrings more, you can flex the quadriceps a little bit,
00:06:44that'll straighten the legs, now release the hands, take your time, continuing to breathe,
00:06:53roll up like a ragdoll, nice and slowly, back is round, arms hang, eyes are on the floor,
00:07:02head is up, let's hit the deck and work on those hamstrings, all right everybody,
00:07:06we're on our backs, left leg remains on the floor, we're going to start with the right leg,
00:07:12we're going to reach it up, we're going to flex the heel, straighten the leg, and everyone grabs
00:07:16and pull, now if it were up to me, I'd like to see Vanessa fight for a straight leg, by the way,
00:07:23this is Vanessa, she's a P90X grad, she can kick and punch like nobody else, don't get in her way,
00:07:30all right, and we got my main man, Mr. Wesley Idol, my good buddy here, Wesley helped me
00:07:35create this video, and it is a butt-kicking good time, thanks for being here man, I appreciate it,
00:07:39Tony Lattimore, this man's a rock, I'm glad he's here, good to see you bud,
00:07:44all right, grab your toe, or stay where you are, and work on straightening the leg even more,
00:07:56that's it, all you're doing is breathing, all right, from here, straighten the left leg onto
00:08:01the floor, put the left arm out to the side, and pull that leg open, you can even look to the left
00:08:11if you want a little extra spinal action, I'm a fan, you can grab the ankle, make contact with
00:08:18the toe, grab the calf, whatever turns you on, a couple of breaths here, now release that hand,
00:08:24bend that leg, and pull the knee with both hands in towards your right armpit, flexing both feet,
00:08:31nice, just place that foot straight on the ground, lift the left leg straight into the air,
00:08:36and grab just below the knee, flexing the feet, we're going to be throwing a lot of kicks,
00:08:45so you really want to take care of the legs, you really want to focus on locking out the quadriceps,
00:08:51driving the heel to the ceiling, very nice, one more deep breath here,
00:08:59now bend the knee, go for the toe here, if you can, if you can't, if you can go to the toe,
00:09:06and you can't straighten the leg, I want you to let go of the toe, and come back down to the shin,
00:09:10or the calf, okay, good, now slowly straighten the right leg onto the floor,
00:09:16collapse the right arm to the right, and come on down, open up the hips,
00:09:23you can keep your toe, flex of course, grabbing onto the toe, or grabbing the calf, or shin,
00:09:31or ankle, and work on keeping both butt cheeks on the ground,
00:09:37nice, bend the knee, and pull that one into your armpit,
00:09:45very nice, we're going to spin around, we're going to go right into pigeon, here we go,
00:09:48you're going to be here for a little while, so working on the buttocks again,
00:09:52very nice, I'm going to straighten myself out, and you want to try to keep the butt cheek heading
00:09:58down towards the ground, and on top of your thigh, on top of your shin, on top of your foot,
00:10:02you can go on down here too, if you want, from pigeon, just come on up, slide the heel underneath
00:10:09your crotch a little bit, grab the left ankle, with the left hand, and pull your heel into your
00:10:17butt, working on the quad, all right, you can release, we're going to pigeon on the other side,
00:10:23so just make the switch, all right, now, as you can see, Wesley, he's got his foot way up,
00:10:29his hips nice and open, he's just going to collapse over that leg, just like that,
00:10:35and he can go all the way to the floor, because he's Mr. Flex and Breathe,
00:10:42good, come on up, bring the heel under the groin a little bit, sit right on your ankle, good,
00:10:48bend the right knee, and grab the right ankle with the right hand, and get down nice and low here,
00:10:56all right, release, come to your hands and knees, going right into frog, everybody,
00:11:03frog or frog, depending what part of the country you're from, good, we're going to spread the legs,
00:11:08go on down, now, if you have legs that aren't all that flexible, see the heels here, they're in,
00:11:15Wesley, same thing, he's Johnny Flexible, but he's just here to demonstrate, feet are in together,
00:11:22he's pretty low, now, you see, Tony's a little bit more open, he can even go more, can you do that,
00:11:29Tony? Yes. So, and now, I want your butt back this way, come to me, come to me, come, come, come,
00:11:33come on, that's it, you see this angle, that's what I want, okay, very nice, and as you come out,
00:11:42come forward out of it, all right, now, we're all going to go into cobra, nice,
00:11:49nice, everybody, straighten the arms, we're going to float right back into downward dog,
00:11:55are you ready, we're going to work on the calves, and downward dog, I'll get sideways for everybody,
00:12:00so you can see me better, just like that, bend the left knee and drive the right heel down,
00:12:08and switch,
00:12:15and switch,
00:12:20and switch,
00:12:24drive both heels to the floor, make it perfect, make it nice,
00:12:28and now, bend the knees, walk the feet into the hands,
00:12:31hands, ragdoll it up, I think we're nice and warm, okay, what's the tip of the day, I don't
00:12:39want you to bang your joints, that, ow, see, that's not good, I want you to extend your limb,
00:12:46but don't hyperextend your joints, so think, don't bang, don't bang the joints, okay,
00:12:52let's go, left foot forward, twist and pivot, I want the hips driving, hands up and keep them up,
00:12:58elbows in, protect your ribcage, 25 times, here we go, 5, 4, 3, 2, and 1, 2, 3, 4, 5, 6, 7, 8,
00:13:129, look at the hips, 10, 11, look at the heels, good, I want everybody moving here,
00:13:18it's not arms, it's body, hit with your hip and your body, Wesley, let me hear you,
00:13:22hit with your hip and your body, thank you very much, that's 21, 22, 23, 24, 25, other side,
00:13:31same thing, I want you to move, I want you to groove, 5, 4, 3, 2, and 1, 2, 3, no punches yet,
00:13:394, just protect yourself, 5, 6, 7, breathe, nice, come on, drive the hip, drive the hip,
00:13:48hit with your hip, come on, 14, come on, here we go, hands up, protect yourself, protect your ribcage,
00:13:55here we go, 18, 19, 20, 21, 22, get busy, 23, come on, 24, 25, alright, left foot, we're gonna add
00:14:06some punches, twist and pivot with hook uppercuts, hands up, let's go, 1, 2, 3, 4, that's it,
00:14:16Vanessa's finding a target that's the same height as her, here's her target, she's not punching a
00:14:20tall guy, she's not punching a little person, she's punching somebody her height, now look at Wesley,
00:14:25look at the big turn, oh, the guy's a machine, I wouldn't get in his way, that's gorgeous, come on,
00:14:32that's it, Tony, drive the hips, 3, good, 4, that's it, nice, here we go, other side, 5, 4, 3, 2, go,
00:14:40hook, uppercut, come on, come on, come on, come on, keep the breath going, bring the intensity
00:14:48and drive the arms and the hips, if you're doing this, nothing, if you're doing this,
00:14:56let's see everybody, nice Vanessa, good, turn in, nice Wesley, that's it, nice brother, the smile
00:15:04on his face, Tony too, good job, okay, here we go, left foot forward, we got jabs, then we're gonna
00:15:10bring a little sound, do some doubles, are you ready, hands up, 5, 4, 3, 2, 1, and 1, 2, 3, 4,
00:15:18a little lunge, 5, a little bit, 6, turn into it, 7, 8, 9, keep that hand up, 10, 11, elbow down,
00:15:2612, 13, 14, 15, 16, come on, 17, 18, 19, 20, doubles,
00:15:41come on, come on, come on, come on, nice, other side, hands up 20 times, 1, 2, 3, 4, a little
00:15:50lunge, 5, 6, 7, don't bang the joints, 8, 9, keep breathing, 10, bend those knees, 11, 12, 13, 14, 15,
00:16:00come on, 16, 17, bring the intensity, 18, 19, 20, here we go, 1, 2, 3, 4, 5, 6, 7, 8, again, double, double,
00:16:11come on, come on, come on, one more, come on, good, all right, let's go, switch our feet, we got jab,
00:16:18cross, 25 each side, 5, 4, 3, 2, 1, jab, cross, come on back, jab, cross, come on back, jab, cross,
00:16:25come on back, jab, cross, let me feel those hands coming up, get them up, boom, drive the, look at that,
00:16:30look at that shoulder, look at, boom, beautiful, nice feet movement, Wesley, it's always right with
00:16:37Wesley, I just like to come over and say hello, you know, Tony, nice, good, come on, come on, come on,
00:16:45come on, come on, here we go, here we go, 24, 25, other side, no delay, 5, 4, 3, 2, 1, jab, cross, jab, cross,
00:16:55jab, cross, jab, cross, jab, cross, jab, cross, jab, cross, check your heart rate, what's your zone,
00:17:04jab, cross, jab, cross, jab, cross, jab, cross, jab, cross, jab, cross, jab, cross, here we go, that's 20, again, again,
00:17:17drive the hip, drive the hip, drive the hip, okay, now we're gonna do the same thing, we're gonna add a hook,
00:17:24hands up, 5, 4, 3, 2, 1, jab, cross, hook, okay, again, 1, 2, 3, nothing to it, here we go, that's nice, nice, okay, jab, cross, hook,
00:17:37here we go, we're gonna pick up the speed, jab, cross, hook, let's see everybody, hook, oh, I hear the breath combined with the movement,
00:17:47very nice, Mr. Wesley, clean, look how tight that hook is, make your hook nice and tight, extend, extend, tight, extend, extend, tight,
00:17:57look at that big turn, beautiful, nice, Tony, keep those hands up and those elbows down, I know you're muscular, man, keep them in, those elbows, good job,
00:18:05here we go, jab, cross, hook, again, jab, cross, hook, one more, good, other side, here we go, right away, hands up, jab, cross, hook, jab, cross, hook,
00:18:19right at me, I'm going right at you, 1, 2, 3, jab, cross, hook, good, bring it, again, again, here we go, 10, here we go, get the body involved,
00:18:43we need a break, take it, we're gonna be here, working, here we go, hang in there, hang in there, turn the hips, again, again, again, again, two more, one more, good, okay,
00:19:10shake it out, we're gonna have an uppercut, four punches, 25 times, hands are up, here we go, jab, cross, hook, uppercut, jab, cross, hook, uppercut, jab, cross, hook, uppercut, bend those knees, uppercut, jab, cross, hook, uppercut,
00:19:31slow here first, so you can figure out what you're doing, come on, right, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom,
00:20:01boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom
00:20:31boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom
00:21:01One more. Boom, to the moon.
00:21:14All right, let's run. We're running, now, this your first few times in this workout?
00:21:21You might want to be down here, some of us though.
00:21:24We're going to get them up.
00:21:28What's going on, kneecaps?
00:21:33Bring it!
00:21:34That's what I want to see.
00:21:36Come on.
00:21:39This is Wesson's workout today.
00:21:41Oh, yeah.
00:21:43Oh, the first one!
00:21:46Okay, let's jump some rope.
00:21:48♪♪
00:21:55We got jump attacks.
00:21:56Here we go.
00:21:57One, two, three, four, five.
00:22:03You can make this time an opportunity.
00:22:07Get some water.
00:22:08Towel off.
00:22:10I don't want you to stop moving.
00:22:11We're moving, and we're grooving.
00:22:14Everybody, stop.
00:22:17X time, ten times.
00:22:18Are you ready?
00:22:19Five, four, three, two, and one, two, three, four.
00:22:25Ain't that pretty?
00:22:26Ain't that pretty?
00:22:27Six, seven, soft landings.
00:22:30Eight, nine, and ten.
00:22:34Check it out.
00:22:35Step drag.
00:22:37Punch high, punch low.
00:22:38Left foot forward.
00:22:39Here we go.
00:22:40Drag, punch, punch.
00:22:42Drag, punch, punch.
00:22:44Drag, punch, punch.
00:22:46Drag, punch, punch.
00:22:47Drag, punch, punch.
00:22:49Drag, punch.
00:22:50These are like vertical punches.
00:22:51You can throw them this way or this way.
00:22:55Nice.
00:22:56I want you to cover a little bit of ground here.
00:22:57Drag that foot.
00:22:58Nice, Wesley.
00:22:59Nice.
00:23:01The guy's a pro.
00:23:02You drive your hip here, too.
00:23:03Nice job.
00:23:05Come on.
00:23:08Come on back.
00:23:09High, low.
00:23:10In the face, in the gut.
00:23:12In the face, in the gut.
00:23:13Here come doubles.
00:23:14Let's hear some sound.
00:23:15Hop, come on.
00:23:16Hop, hop, hop.
00:23:18A little spirit yell.
00:23:19Hop, come on.
00:23:20Hop, come on.
00:23:21Hop, come on.
00:23:23Hop, hop.
00:23:25One more.
00:23:26Hop.
00:23:27Nice.
00:23:28Here we go.
00:23:29The side.
00:23:30Hands are up.
00:23:31Five, four, three, two, one.
00:23:33Punch, punch.
00:23:34Come on back.
00:23:35Punch, punch.
00:23:36Come on back.
00:23:37Punch, punch.
00:23:38Keep the hands up, elbows down.
00:23:39Punch, punch.
00:23:40Bring them back.
00:23:41Boom, boom.
00:23:42Come on.
00:23:43Boom, boom.
00:23:44Gotta drive the hip here.
00:23:45Punch, punch.
00:23:46Here we go.
00:23:47Punch, punch.
00:23:48Step in.
00:23:49Drag the foot.
00:23:50Here we go.
00:23:51Come on.
00:23:53Here we go.
00:23:56Five more like this.
00:23:57Punch, punch.
00:23:58Here we go.
00:23:59In the face, in the gut.
00:24:00In the face, in the gut.
00:24:02In the face.
00:24:03Keep those knees bent.
00:24:04Last one.
00:24:05Double time.
00:24:06Here we go with sound.
00:24:07Hop, hop.
00:24:08Hop, hop.
00:24:09Hop, hop.
00:24:10Hop, hop.
00:24:11Hop, hop.
00:24:12Hop, hop.
00:24:13Hop, hop.
00:24:14Hop, hop.
00:24:15One more.
00:24:16Hop.
00:24:17Nice, everybody.
00:24:18Jab, cross, switching.
00:24:19We're gonna switch our feet.
00:24:21Gonna switch our feet 20 times.
00:24:23Hands are up.
00:24:24Five, four.
00:24:25Three, two, one.
00:24:26Jab, cross, switch.
00:24:28Jab, cross, switch.
00:24:29Jab, cross, switch.
00:24:31Jab, cross, switch.
00:24:33Jab, cross, switch.
00:24:35Jab, cross, switch.
00:24:36Jab, cross, switch.
00:24:37Jab, cross, switch.
00:24:38Vanessa's doing a little bit of a step,
00:24:40I don't care.
00:24:41Nice.
00:24:42Switch.
00:24:43See Wesley here.
00:24:44Jab, cross, switch.
00:24:45Jab, cross, whoo.
00:24:46Jab, cross, whoo.
00:24:47Nice.
00:24:48Come on, Tom.
00:24:49Switch.
00:24:50Sweet dude looking good
00:24:52again
00:24:53Here we go last one on the other side
00:24:56Same thing hook uppercut. Are you ready start with the left foot forward?
00:25:01five four three two one
00:25:20Shake it out. Yeah, do a little towel action. We're going into kicks now
00:25:43All right breaks over we got knee kicks 20 regular speed 10 with some sound double time. Are you ready?
00:25:50Grab the collar pull your hips. We're going to 5-0 3 2
00:25:584 grab it 5 6 7
00:26:07That's it, that's it
00:26:11Oh
00:26:12That's it. Good collar people. Here we go. Here we go. Last one double time with some sound. Let's go
00:26:19Oh
00:26:27Other side, let's go 5 4 3 2 1
00:26:312
00:26:323 arch back a little bit 4
00:26:355 watch Wesley here 6
00:26:377 you got him Jared come on over look at him lean back lean back lean back
00:26:43driving the knee sweet sweet
00:26:4615
00:26:4716 17 18 19 20 double time
00:27:02We got ball kicks 15 reps
00:27:07Now you're ready 5 4 3 2 1 kick it set it back kick it set it back
00:27:13Kick it set it back kick it. I'm gonna do a few with my foot just forward kick it set it back kick it
00:27:19So either way
00:27:20Keep the door open or close it down
00:27:23Either way good. That's 9
00:27:2510
00:27:2711
00:27:2912
00:27:3013 hands up elbows down 14 and 15 little height and sound here we go
00:27:35Oh
00:27:59Here we go other side 5 4 3 2 with me and kick it set it back
00:28:05kick it
00:28:07kick it
00:28:09kick it
00:28:10kick it
00:28:12Kick it. Come on back. Kick it
00:28:16Kick it set kick set
00:28:20The thigh is the handle the lower half is the whip, but don't bang your joints extend your limb, but don't hyper extend
00:28:28Your joints just like mr. Wesley idle here. He's in a flop sweat makes me happy good
00:28:35Good one more like that. Oh, let's add some height and sound
00:28:40Not fast just height and sound here we go
00:28:55We got sidekicks
00:28:58Here we go. Same thing. We're gonna be in horse stance
00:29:02What we're gonna do though is I'm kicking right you drag my heel in
00:29:07Bend over kick come back to horse stance nothing to it. Let's get busy here ready
00:29:12Kick come on back kick it. Come on back
00:29:16slide
00:29:17Heal up the left foot in the direction of your kick good and look your opponent. Don't look at me
00:29:22Well, you might have to I guess actually to see what you're doing, but after a while you want to start looking at your opponent
00:29:27That's eight
00:29:29That's nine
00:29:31That's ten
00:29:32That's eleven
00:29:34That's twelve
00:29:36That's thirteen. Hang in there fourteen one more like this fifteen. Let's add some sound height
00:29:49Here we go, here we go
00:30:01I
00:30:07Hope you're in your zone if you're over your zone
00:30:11pause break
00:30:12Chill if you're under pick it up people now, okay other side. Here we go
00:30:17five four three two and
00:30:19Kick it. Come on back kick it. Come on back kick it. Come on back
00:30:25That's it now for some of you right there these guys that might be enough look right there
00:30:32You're thinking shin or knee, right? You're not thinking chest right there. That's perfectly fine. I don't mind that
00:30:39Over time you can go higher
00:30:41You gotta lean away from your kick good
00:30:45Last one here. Let's add some sound some height
00:30:55You're breathing here we go
00:31:12We're running in place shaking it out
00:31:20Let me see. Oh good. Let me see
00:31:25One sixty mother nice doing it. Oh, that's gorgeous
00:31:31All right knees up. Come on. He's up. Come on. He's up. Come on
00:31:36Here we go
00:31:37Ain't no tired
00:31:39Ain't no tired
00:31:41Here we go jumping rope
00:31:43You want opportunity to towel off drink water here do it now
00:31:48Do it now do not sit down
00:31:51No, Krispy Kremes in the house. Okay
00:31:54Get them out
00:31:57Shake out those arms get a little break here. What's up, bro? You doing real sweat real people
00:32:10I'm too tired to talk
00:32:12Okay
00:32:13Everybody stop. We got a little old jumping jacks 20 seconds worth 5 4 3 2 and here we go. Here we go
00:32:19Do we mention tone you are a former Marine does it storm bringing it to the people
00:32:27I knew you could still fit from the last time
00:32:31Hang in there
00:32:34I'm jacking and traveling at the same time a few more seconds and we go into X City and
00:32:41Calm ten times do your best 5 4 3 2 and X time
00:32:45X time
00:32:48X time
00:32:51Soft landings, please three more. There's one
00:32:55There's two and three very nice
00:32:58We got back kicks 15 reps 10 a little bit of extra height be careful with your hamstrings here lean over
00:33:05All right, 5 4 3 2 1 and kick come on back kick. Come on back kick it
00:33:12Kick it now watch Vanessa here. She's leaning that way kicking that way
00:33:17Leaning that way kicking that way. Look at Wesley. He's guarding himself. He's looking at his target. What's he kicking?
00:33:25Go God smack me smack me good. Let's pick it up with sound
00:33:32Here we go
00:33:34Oh
00:33:43Nice work other side right foot forward left foot back. We're going to 5-4 get the hands up 3 2
00:33:501 here we go. Okay
00:33:53Okay
00:33:55kick
00:33:57kick
00:33:58Kick don't make a side kick kick. It's a mule kick. Here we go. That's nine
00:34:04Come on, that's ten
00:34:07Kick it look up. Look back
00:34:10Look back
00:34:11Look back one more. Look back. Let's get intensified
00:34:16Here we go
00:34:29Nice work three direction kicks front
00:34:33Side back we're gonna do a total of 24 8 combinations per side. Here we go and front
00:34:40side
00:34:42back again front
00:34:45side
00:34:46back again front
00:34:49side
00:34:50Back, that's our third front
00:34:53Side lean and back lean front
00:34:57side
00:34:58back nice front
00:35:01You a karate man Wesley only bleeds on the inside front side
00:35:06Back right here. This is advanced people. Now. He's making his balance boy. Nice job. That's it on that side
00:35:13All right other side. Are you ready? 5 4 3 2 1 kick?
00:35:17kick
00:35:18behind
00:35:20kick kick
00:35:22Behind that's to kick kick
00:35:27Kick here we go. Kick kick Vanessa's feeling it kick take that's not go too fast
00:35:34kick
00:35:36kick again
00:35:38front
00:35:39side
00:35:40Back at 6 help. We only got two more side
00:35:45back last time
00:35:48side
00:35:49Back. All right time for side lunge high sword low hammer
00:35:55Hands are up feet together. Here we go
00:35:57Sword hammer. Come on back sword hammer. Come on back sword hammer. Come on back sword hammer
00:36:04Nice again and again your neck. Where's your neck? Don't cut some big tall guy here and here here here and here
00:36:13Here here beautiful
00:36:15nice
00:36:16Again, here we go. Sword hammer. Come on sword hammer
00:36:20Come on last one sword hammer on the side right away
00:36:23Why mess around 5 4 3 2 1 sword hammer? Come on back sword hammer
00:36:28sword hammer
00:36:30sword
00:36:33Sword get him parties over sword hammer
00:36:36sword hammer
00:36:38sword hammer
00:36:39sword hammer
00:36:41Sword hammer one end the fight sword hammer just like that sword hammer
00:36:45Sword hammer, come on sword hammer. Nice work everybody. Very nice. We got step drag claw
00:36:54Low punch, so we're gonna do 15 and then we're gonna do 10 with some sound. Here we go
00:37:00Call hammer. Come on back claw hammer. Come on back claw hammer
00:37:04claw hammer
00:37:06Grab pull punch grab pull punch grab pull punch. Let me see a seven drag. There's the drag
00:37:12Makes me happy couple punch couple punch couple punch couple punch get it up
00:37:19Couple punch get it up couple punch. Here comes some sound
00:37:23Oh
00:37:35Nice let's do the other side
00:37:37Hands up 5 4 3 2 1 claw hammer. Come on back claw hammer. Come on back claw hammer right to me
00:37:45claw hammer
00:37:46claw hammer
00:37:48Claw hammer, come on hammer. Bring it hammer
00:37:52Claw hammer. Where's your intensity claw hammer? Come on hammer drag drag up that foot
00:37:58Hammer, we're almost there claw hammer. Oh, yeah
00:38:18Get the knees up
00:38:22What I did to myself doc
00:38:25Cool down here or get your friggin knees up. Okay, get your pants up. Let's go. Let's go. Let's go
00:38:34I'm 45
00:38:36Going on 46. I don't believe in age
00:38:39I'm leaving aging whatever
00:38:42Get you aging right here. Okay, believe in moving and eating good. Let's jump some rope
00:38:48That's rope
00:38:53Take care of your body and it will take care of you
00:38:57Cuz time keeps ticking
00:38:59You keep getting older you can get better
00:39:03But you can get all gooey
00:39:06crotchety old
00:39:08Pathetic icky gross not me not into it
00:39:14Let's jack our
00:39:15Here we go. Here we go
00:39:18Oh, yeah
00:39:20It's good
00:39:21soft landings
00:39:23Calm the breath calm the face take a break if you need it, do we need one?
00:39:29No, I don't know stinking break
00:39:36Calm X time five four three two one. Here we go. One two
00:39:43three four
00:39:45Five halfway six seven eight nine
00:39:52Ten okay, what's your heart rate? My guess is it's pretty high. Check it. Keep a mental note
00:39:59Okay, we got blocks. Let's get in our horse stance
00:40:03This is a horse stance
00:40:05This isn't this is just standing up. We got high blocks
00:40:0930 reps. Here we go. Five four three two one one
00:40:15Two two three
00:40:19Four four five five six six seven
00:40:26seven eight eight
00:40:28nine nine
00:40:30Ten ten pick it up eleven eleven twelve twelve thirteen thirteen fourteen fourteen
00:40:38Fifteen fifteen sixteen sixteen seventeen seventeen eighteen eighteen nineteen nineteen. Here we go
00:40:45twenty-one twenty-two
00:40:47twenty-three twenty-four twenty-five twenty-six twenty-seven twenty-eight
00:40:53twenty-nine done
00:40:55Inward blocks or stance same deal
00:40:59Like you're stabbing the corner of the room. Are you ready? Five four three two one one
00:41:05one two two three
00:41:09three four four five five six six
00:41:15seven seven eight eight nine nine ten ten
00:41:21eleven eleven twelve twelve thirteen thirteen
00:41:26fourteen fourteen Fifteen fifteen sixteen sixteen seventeen seventeen eighteen eighteen
00:41:331919 20 20 20 22 22 23
00:41:3922 23 23
00:41:4220
00:41:4428, 29, 29, 30, 30, oh, that's good.
00:41:50Outward blocks, like you're stabbing the corner of the room.
00:41:55Five, four, three, two, one.
00:41:57One, one, two, two, three, three, four, four, five,
00:42:05five, six, six, seven, seven, eight, eight, nine, nine,
00:42:0910, 10, 11, 11, 12, 12, 13, 13, 14, 14, 15, 15, 16, 16,
00:42:2117, 17, 18, 18, 19, 19, 20, 21, 22, 23, 24, 25, 26, 27,
00:42:3328, 29, 30, nice, downward blocks.
00:42:40Just for fun, let's start with the left arm, just for fun.
00:42:44Five, four, three, two, one, block, block, block it,
00:42:48block, block, block, I'm going to Tony.
00:42:54Boom, boom, boom, bang, knock it away, knock it away,
00:42:59knock it away, ow, ow, ow, it works, good, good.
00:43:04Here we go, here we go, away from your body, away, away.
00:43:09Nice, nice, good, here we go, come on,
00:43:13get in that horse stance, get your head up
00:43:14and your chest up, good, block it away, block it away.
00:43:18You should feel the burn in your legs, 21, 22, 23, 24,
00:43:24pick up the speed, 25, 26, 27, 28, 29, and 30.
00:43:35Okay, we got star blocks, everything we just learned
00:43:38in a fighting stance, one arm at a time.
00:43:41Two passes, forward and back, forward and back again.
00:43:44Everybody back up here so we don't walk off the stage.
00:43:47Here we go, hands up, are you ready?
00:43:50Up, in, out, down, step, up, in, out, down, step,
00:43:56up, in, out, down, step, up, in, out, down, step back,
00:44:02up, in, out, down, step back, up, in, out, down,
00:44:06up, in, out, down, roof, stab, stab, protect your stomach,
00:44:10roof, stab, stab, protect your stomach.
00:44:12Let's go forward again, here we go, up, in, out, down,
00:44:16step forward, up, in, out, down, step forward,
00:44:20up, in, out, down, step forward, up, in, out, down,
00:44:24step back, here we go, quicker, one, two, three, four,
00:44:27step back, one, two, three, four, step back,
00:44:30one, two, three, four, step back, one, two, three, four,
00:44:33one more, let's run in place, oh, oh, kicking some booty
00:44:45today, woo, woo, woo, oh, I got 164, that's up there,
00:45:00but I feel good, knees are up, you can also do this
00:45:04with your knees down, heels up, we jump a little bit
00:45:07of rope here though, are you ready, here we go,
00:45:11and jump it, jump it, oh yeah, I gotta thank you,
00:45:20Wesley, Wesley Ida brought this into my world, man,
00:45:24it is a beautiful workout, what a nice mix
00:45:27with everything else that we're doing,
00:45:29up in it, kick it, woo, hang in there, 10 more seconds,
00:45:35and then we're into jack land, jackalope,
00:45:40four, three, two, and, whoop, calm, little jump jacks,
00:45:44five, four, three, two, and here we go, here we go,
00:45:50oh, good old jacks, I can kind of drift even like this,
00:45:56nice work everybody at home, check your heart rate,
00:45:59where are you, if you're really beginning to bonk
00:46:02a little bit, crash, not a bad idea to put a little
00:46:05recovery drink in your water, not a bad thing,
00:46:08marathoners and triathletes do it, you can do it too,
00:46:11here we go, settle, X time, five, four, three, two, and,
00:46:15one, two, three, four, five, yeah, I know it's hard,
00:46:22six, it's supposed to be, seven, eight, nine, 10, nice,
00:46:28one shuffle, high block, low punch, 15, and we're gonna
00:46:33add a little with some spirit, yeah, five, four, three, two,
00:46:38block punch, come on back, block punch, come on back,
00:46:41block punch, come on back, block punch, come on back,
00:46:44block, oh, block, oh, god, block punch, block punch,
00:46:49come on, tough guy, fire, oh, he hit me, he hit me,
00:46:53block punch, nice, block punch, here we go, block punch,
00:46:59one more, block punch, let me hear ya, hop, hop, hop,
00:47:04come on, hop, bring it, hop, hop, hop, come on, hop,
00:47:10where's your intensity, good, let's go to the side,
00:47:13hands up, five, four, three, two, block punch, block punch,
00:47:19block punch, vertical punch right here, block punch,
00:47:22block punch, block punch, block punch, here we go,
00:47:26block punch, block punch, get low, block punch,
00:47:30bend those knees, block punch, come on, block punch,
00:47:32hands up, block punch, let me hear ya, hop, hop, hop,
00:47:41hop, hop, turn the head, hop, here we go, hop, hop,
00:47:46here we go, hop, last one, nice, we got knee, back kick,
00:47:51we got knee, back kick, 15 reps, no bonus sound makers,
00:47:56both directions, make them clean, make them pretty,
00:47:59five, four, three, two, one, knee, back kick, set up,
00:48:04knee, back kick, set up, knee, back kick, knee, back kick,
00:48:11knee, back kick, knee, back kick, grab him, kick him,
00:48:16grab him, kick him, so you got this guy, oh, he's done,
00:48:19now he's toast, good, good, let's see it, Tony,
00:48:23pull, kick it back, pull him in, knock him down,
00:48:27this guy, that guy, one guy take him down too, nice,
00:48:31you got two more, that's the one of them, okay,
00:48:33look, the foot barely touched the floor,
00:48:35and didn't even touch the floor, nice job,
00:48:37other side, here we go, five, four, three, two,
00:48:41grab, pull, kick, set up, pull, kick,
00:48:45set up, pull, kick, set up, pull, kick, here we go,
00:48:51pull, kick, get ready, pull, kick, get ready,
00:48:57pull, kick, get ready, pull, I know you're getting tired,
00:49:01I know you're getting sloppy, I want you to focus now,
00:49:03come on, you're gonna pull him in and kick him down,
00:49:06pull him in, kick him down, don't pick up your speed,
00:49:09pull it in, kick, let's see it, Wesley,
00:49:12pull, kick, efficient man, pull, kick, pull, kick,
00:49:18that's it, that's it, that's it, nice work,
00:49:21we got front back knuckles, ball kick, back kick,
00:49:25we're gonna look back, look front, and look back,
00:49:30we're not going fast, we're gonna take our time,
00:49:32we're only gonna do 10, okay, five, four, three, two, one,
00:49:35back knuckles, kick, set, kick, now set up,
00:49:40back knuckles, kick, kick, don't rush,
00:49:44back knuckles, kick, kick, here I am,
00:49:48knuckles, kick, kick, here we go,
00:49:52knuckles, kick, kick, hang in there,
00:49:55knuckles, kick, kick, I look back,
00:50:00I look front, I look back, back, front, back,
00:50:06two more, knuckles, kick them, kick them,
00:50:10knuckles, kick them, kick them,
00:50:13all right, other side, let's bring it,
00:50:16here we go, knuckles, kick, kick, not too bad,
00:50:21knuckles, kick, oh, kick, I'm together,
00:50:25knuckles, kick, kick, good, knuckles, kick, kick,
00:50:32now you can look forward on the knuckles too if you want,
00:50:34kick, but I want you looking back on every kick,
00:50:36knuckles, kick here, kick there, here we go,
00:50:40knuckles, kick here, kick there, set up,
00:50:44knuckles, kick, kick, knuckles, kick, kick,
00:50:50you got one more, knuckles, kick, kick, all right,
00:50:57we got hook uppercut, low side kick,
00:51:00I want you to think shin, 10 times right, 10 times left,
00:51:05five, four, three, two, hook, uppercut, kick,
00:51:08now set up, hook, uppercut, kick, set up first,
00:51:13hook, uppercut, boom, you're here, you're calm,
00:51:15explode, explode, bang, hit them,
00:51:18explode, explode, bang, hit them,
00:51:22explode, explode, nice, boom, boom, kick,
00:51:27hook, uppercut, side kick, hook, uppercut, side kick,
00:51:31oh, I'm getting warm now, hook, uppercut, side kick,
00:51:34nice job, oh, I got my second wind, I just found it,
00:51:38other side, let's go, five, four, three, two, one,
00:51:41hook, uppercut, side kick, hook, uppercut, bang,
00:51:47there it is, there it is, over there,
00:51:49hook, uppercut, side kick, hook, uppercut, side kick,
00:51:54Kempo X, people now, Kempo X, bang, synchronize,
00:52:00hook, uppercut, side kick, hook, uppercut, go,
00:52:04that's it, nice job, oh, don't hurt me, nice work,
00:52:09okay, we're in our horse stance, nice and low,
00:52:14elbow series, here we go, hands at hips,
00:52:19follow me, five, four, three, two, one,
00:52:22up, down, and across, that's one,
00:52:25up, down, and across, that's two, three,
00:52:31in the chin, in the nose, across the face,
00:52:34up, down, good, up, down, getting that horse stance,
00:52:40nice, now look at what Wesley's doing here,
00:52:41you got me, Chair, look where that hand goes,
00:52:43he looks like he's scratching his back,
00:52:46and across, imagine your chin right here,
00:52:49boom, boom, ow, ow, good, everybody,
00:52:52let's pick up our speed here a little bit,
00:52:54up, down, and across, up, down, and across,
00:52:58up, down, and across, up, down, and across,
00:53:03up, down, and across, up, down, and across,
00:53:06up, down, and across, stay in your horse stance,
00:53:08up, down, and across, up, down, and across,
00:53:12up, down, and across, up, down, and across,
00:53:15come on, back, 23, 24, 25, 26, I'm going behind,
00:53:24good, last one, nice, okay, we got vertical punches,
00:53:31we're gonna do a hundred, here's what they look like,
00:53:37in the face, in the face, and that's how slow
00:53:40we're gonna start, let's get busy, get down, that stance,
00:53:45one, two, oh, don't you love the count,
00:53:47three, four, five, six, but I'm not,
00:53:51seven, eight, nine, 10, 11, 12, 13, 14, 15,
00:53:5916, 17, 18, 19, 20, 21, 22, 23, 24,
00:54:0625, 26, 27, 28, 29, 30, 31, here we go,
00:54:12here we go, here we go, here we go,
00:54:14pick up the speed, 41, 42, 43, 44, 45,
00:54:18here we go, come on, come on, it's 50, halfway,
00:54:21here we go, P90X, get low in your squat and bring it,
00:54:24here we go, that's 60, here we go, come on,
00:54:27come on, come on, come on, 70, come on,
00:54:31come on, come on, come on, come on, that's 80,
00:54:35come on, bring it, bring it, bring it, bring it,
00:54:37bring it, bring it, bring it, bring it, 90,
00:54:38come on, come on, here we go, come on,
00:54:41now we got more, come on, come on,
00:54:42I can't count, but I can punch, come on,
00:54:44give me more, maximum, let's go, let's go, let's go,
00:54:47let's go, and when I say stop, nobody stops,
00:54:48come on, come on, come on, come on,
00:54:51four, three, two, shake it out,
00:54:56oh, it's cool down time, boys and girls,
00:54:58Vanessa, give me some love, Mr. Wesley Idol,
00:55:03Tony too, the stud of the world,
00:55:06okay, this is an easy stretch,
00:55:09I want you to shake out your arms,
00:55:11and your fingers, and thank yourself
00:55:14for working so damn hard, I know we did,
00:55:18that shirt was light green when she started,
00:55:21see, we don't do a spray on here,
00:55:24we do actual DNA removal, okay,
00:55:29comes out all over the place, all right,
00:55:33now I'm gonna do a little jump rope,
00:55:36good, I'm just gonna do the kick kind,
00:55:40I just get the arms, you can also do this here if you want,
00:55:43I'm a fan of variety, shake out the arms here,
00:55:46all right, few more seconds here,
00:55:50slow down your breath, now, look at the heart rate,
00:55:54you should be out of your zone, girl,
00:55:54you out of your zone, I'm down, good,
00:55:58few more seconds here, shake out the arms,
00:56:02all right, all right, we're gonna march,
00:56:04all right, here we go, little kick, little kick,
00:56:09slow down your breath, so, you know what,
00:56:14for a lot of folks, this is a pretty complicated situation,
00:56:16a lot of punch, a lot of kick, a lot of stuff that's new,
00:56:19you know, you can always go to the website,
00:56:20go to the message boards over at Beachbody.com,
00:56:22we got answers, man, I'm there, my buddy Steve Edwards,
00:56:26a lot of smart people know what they're doing,
00:56:28we're here to help, okay, good, now,
00:56:32oh, here comes the party, are you ready,
00:56:34separate those feet, if you feel like
00:56:36your heart rate's still up, keep standing,
00:56:39do your ballistic stretches, we're gonna bend over,
00:56:42you might be light-headed here, so,
00:56:43stay up, we're going down, arms up, big breath,
00:56:47and now, with a straight back, head up,
00:56:49spread the fingers, look up, before you hit the pool,
00:56:53come on down and crash, oh, my, good,
00:57:03nice, we don't have our hands on the floor,
00:57:05Wesley, why don't you do the folded arm forehead thing,
00:57:09nice, good, oh, my God, oh, what a show-off,
00:57:15that's not the stretch, boys and girls,
00:57:16we want you to make it to the next day, good,
00:57:20now, everybody fold their arms
00:57:21and do a little side-to-side rocker,
00:57:24nice and easy here, this is not a force thing,
00:57:26you're just gonna enjoy it, nice,
00:57:31how are we doing at home, I hope good,
00:57:34breathing, doesn't that feel nice, everybody,
00:57:37I love that, okay, let's place our hands on the floor,
00:57:46a little downward dog, okay, right here,
00:57:48I'm gonna turn sideways so you can see me,
00:57:51just like we did in the beginning,
00:57:54separate the feet pretty wide, though,
00:57:55I like wider than shoulder width here,
00:57:57bend the left knee and straighten the right,
00:58:00good downward dog, don't get lazy and sloppy,
00:58:02good downward dog, drive the chest to the toes,
00:58:04buttocks to the sky, keep your ears near your biceps
00:58:07and switch, other side, same thing, good,
00:58:14and switch again, very good, and drive both feet down,
00:58:22bend the knees, walk up to those hands,
00:58:26and now we're down nice and low, we're hanging out,
00:58:29no need to rush here, take your time,
00:58:33really nice, slow, 10 count, I mean,
00:58:37think super slow motion, your back will thank you,
00:58:40your eyes are on the floor, your chin's on the chest,
00:58:43I'm still only about three quarters of the way up here,
00:58:46good, and when my shoulders are up tall,
00:58:49my head follows, and a bead of sweat comes right up,
00:58:55the tip of my nose, let's take care of our quads,
00:58:57okay, kids, I'm a little shaky, see if I can do it,
00:59:04lining the stool, stand up tall here, pelvis forward,
00:59:09knees lined up, good, release that side,
00:59:14same thing, other side, well, I highly recommend
00:59:19a recovery drink here, if you got it, use it,
00:59:22because you're gonna need it, you burned a bunch of calories
00:59:24and you'll feel a hell of a lot better if you do,
00:59:26can't wait till I get mine, camp OX, P90X, bring it.
00:59:45Woo, nice, nice, nice, nice, nice, nice, thank you.
00:59:56One of the reasons I think the bars are so incredibly
01:00:04important is that you can use them to fill in those gaps.
01:00:08If you're somebody who is going to skip breakfast
01:00:10because you're late, have a bar, 20 grams of protein,
01:00:14what happens is throughout the day, if you go three
01:00:17or four hours without eating, you start this process
01:00:20where your blood sugar dips, your body starts to go
01:00:23into a little bit of a starvation mode,
01:00:25that's why it's so important to eat regular,
01:00:27small meals throughout the day, as Kerry will tell you,
01:00:30and that's one of the reasons that the Peak Performance
01:00:32Bars are such a great tool.
01:00:43Wanna get into shape?
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01:01:12I'm Beachbody.
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01:01:29That's where you can get personalized fitness advice
01:01:31from our fitness advisor,
01:01:32daily motivation at the message boards,
01:01:34and even chat with online workout buddies
01:01:36going through the same program as you.
01:01:38It's all there at Beachbody.
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01:01:43can sometimes be the hardest part of your workout.
01:01:45Remember, you're not alone.
01:01:47So log on right now and we'll see you at beachbody.com.
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