P90X 10 - Back & Biceps - video Dailymotion

Monumental

Phase 2 (Month 2)  Weeks 1-3  Day 1 Chest, Shoulders & Triceps & Ab Ripper X  Day 2 Plyometrics  Day 3 Back and Biceps & 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 2 (Month 2)  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

00:00:00Back and biceps is simple old school.

00:00:20It's about using exercises where you're pulling towards your body, you're pulling towards

00:00:24your body.

00:00:25It'd almost be impossible to avoid the burn, but the burn's there for a reason.

00:00:29You go back, double bicep, back, double bicep.

00:00:32And that sequence burns calories, you feel the burn in your arms and your back, and man,

00:00:36if you really work hard and bring it, you're going to see awesome results.

00:00:39You're working two body parts in one direction, and you're blasting them in one workout.

00:00:45A magic.

00:00:46Ready to get a real workout in?

00:00:47We're going to get busy.

00:00:48Hey everybody, welcome to Back and Biceps.

00:00:49We're going to get going right away.

00:00:50We're just going to start moving and grooving and raising our knees and warming up our whole

00:00:51body.

00:00:52Hey everybody, welcome to Back and Biceps.

00:00:54We're going to get going right away.

00:00:55We're just going to start moving and grooving and raising our knees and warming up our hearts

00:01:00and working on our lungs and getting some blood flow.

00:01:03You guys ready to go?

00:01:04Ready.

00:01:05Ready to get a real workout in?

00:01:06We are live, live.

00:01:07We're going to get busy.

00:01:08Knees up nice and high.

00:01:09I'll give you the side shot there.

00:01:10There you go.

00:01:11Instead of target, you can make fists, whatever turns you on.

00:01:16Either one is good with me.

00:01:18We're still here.

00:01:19And we're breathing.

00:01:20You guys breathing?

00:01:21Breathing.

00:01:22Breathing.

00:01:23Breathing.

00:01:24All right.

00:01:25Let's start running in place.

00:01:26Here we go.

00:01:27Knees up first.

00:01:28Here's a little side thing.

00:01:29Knees are up.

00:01:30All right.

00:01:31I want to introduce you to Timmy here, or Tim, former Marine and a trainer, fit as a

00:01:37fiddle.

00:01:38Step or five.

00:01:39I'm not supposed to say that because I was never a Marine.

00:01:41Katie, interior designer, fabulous, P90X grad, hello, three months, and Bobby, he's my buddy.

00:01:48You know him from Power Half Hour Fame.

00:01:50All right.

00:01:51Let's get the knees out now.

00:01:52Knees are out.

00:01:53Like riding a horse.

00:01:54Good, good, good.

00:01:55Come on.

00:01:56Get on your horse.

00:01:57Whack it.

00:01:58Whack it.

00:01:59Here we go.

00:02:00Not the first time I've done that.

00:02:01All right.

00:02:02Heels up.

00:02:03Knees are down.

00:02:04Look at my knees.

00:02:05You see?

00:02:06Knees are down.

00:02:07I'll go sideways.

00:02:08I can do it all.

00:02:09I can go four ways.

00:02:10I can go sideways.

00:02:11Knees are all 15 seconds each.

00:02:12We got four more seconds.

00:02:13All right.

00:02:15Here we go.

00:02:16Match up with me.

00:02:17I don't want to throw you off.

00:02:18Did they synchronize?

00:02:19I'm drifting.

00:02:20Bobby, you okay back here all alone, dude?

00:02:21Very good.

00:02:22Feel your heart rate working now?

00:02:23I do.

00:02:24See, you want to do a little warm-up before you stretch.

00:02:25That way, when you stretch, you don't tweak anything.

00:02:26You see?

00:02:27That's the key.

00:02:28All right.

00:02:29We're going to do a little warm-up.

00:02:30I'm going to go sideways.

00:02:31I'm going to go sideways.

00:02:32I'm going to go sideways.

00:02:33I'm going to go sideways.

00:02:34I'm going to go sideways.

00:02:35I'm going to go sideways.

00:02:36I'm going to go sideways.

00:02:37I'm going to go sideways.

00:02:38I'm going to go sideways.

00:02:39I'm going to go sideways.

00:02:40I'm going to go sideways.

00:02:41I'm going to go sideways.

00:02:42I'm going to go sideways.

00:02:43I'm going to go sideways.

00:02:44I'm going to go sideways.

00:02:45I'm going to go sideways.

00:02:46I'm going to go sideways.

00:02:47I'm going to go sideways.

00:02:48I'm going to go sideways.

00:02:49I'm going to go sideways.

00:02:50I'm going to go sideways.

00:02:51I'm going to go sideways.

00:02:52I'm going to go sideways.

00:02:53I'm going to go sideways.

00:02:54I'm going to go sideways.

00:02:55I'm going to go sideways.

00:02:56I'm going to go sideways.

00:02:57I'm going to go sideways.

00:02:58I'm going to go sideways.

00:02:59I'm going to go sideways.

00:03:00I'm going to go sideways.

00:03:01I'm going to go sideways.

00:03:02I'm going to go sideways.

00:03:03I'm going to go sideways.

00:03:05I'm going to go sideways.

00:03:06I'm going to go sideways.

00:03:07I'm going to go sideways.

00:03:08I'm going to go sideways.

00:03:09I'm going to go sideways.

00:03:10I'm going to go sideways.

00:03:11I'm going to go sideways.

00:03:12I'm going to go sideways.

00:03:13I'm going to go sideways.

00:03:14I'm going to go sideways.

00:03:15I'm going to go sideways.

00:03:16I'm going to go sideways.

00:03:17I'm going to go sideways.

00:03:18I'm going to go sideways.

00:03:19I'm going to go sideways.

00:03:20I'm going to go sideways.

00:03:21I'm going to go sideways.

00:03:22I'm going to go sideways.

00:03:23I'm going to go sideways.

00:03:24I'm going to go sideways.

00:03:25I'm going to go sideways.

00:03:26I'm going to go sideways.

00:03:27I'm going to go sideways.

00:03:28I'm going to go sideways.

00:03:30Exhale your chin to your chest.

00:03:32Roll your right ear to your right shoulder.

00:03:34We're going to do this six times.

00:03:36All right, here we go.

00:03:37Inhale.

00:03:38And other side.

00:03:39Over.

00:03:40That would be two.

00:03:42Inhale.

00:03:43Exhale, chin to chest.

00:03:46Over to the right ear.

00:03:47That's three.

00:03:48Catia here.

00:03:49Oh, nice.

00:03:51Down.

00:03:53And other side.

00:03:54Four.

00:03:55Inhale here.

00:03:57Exhale.

00:03:59That's five.

00:04:01Reach the arms down.

00:04:02Don't shrug up here, everybody.

00:04:03I want you to reach down and really feel the stretch in the neck.

00:04:06Last one.

00:04:07Over.

00:04:11No shrugging during head rolls.

00:04:12Very bad.

00:04:13Not effective.

00:04:14Reach down.

00:04:15Good.

00:04:16Drop the chin to the chest.

00:04:17Reach the head up.

00:04:18We're rolling back six times.

00:04:19That's one.

00:04:20That's two.

00:04:21I'm coming back to visit.

00:04:22Three.

00:04:23Big circles.

00:04:24Four.

00:04:25Good.

00:04:26Five.

00:04:27Six.

00:04:28Let's go the other way.

00:04:29Big ones.

00:04:30One.

00:04:31Two.

00:04:32Oh, yeah.

00:04:33Three.

00:04:34Four.

00:04:35I'm feeling.

00:04:36Five.

00:04:37I almost lost my count.

00:04:38And six.

00:04:39All right.

00:04:40Here we go.

00:04:41Wide feet.

00:04:42Arm across.

00:04:43Here we go.

00:04:44I'm sweating already.

00:04:45I am, too.

00:04:46What a workout.

00:04:47I feel it in the stretch.

00:04:48This arm is straight.

00:04:49You're pulling the bicep in towards the neck.

00:04:50A couple of breaths here.

00:04:51You should feel this behind your shoulder.

00:04:53We're going to reach the right arm up and drop it behind our back

00:04:54like we're scratching our back.

00:04:55We're going to grab the right elbow with the left hand

00:04:56and pull.

00:04:57You don't want to kill yourself here.

00:04:58It's just a gentle stretch,

00:04:59just so you feel it in the tricep and behind your shoulder.

00:05:00Feel that, Kate?

00:05:01I feel it.

00:05:02You know, it's like deliverance here.

00:05:03We're kind of doing that move.

00:05:04That deliverance move.

00:05:05He's in the water.

00:05:06His arm's wrapped around his head.

00:05:07All right.

00:05:08Relax.

00:05:09Left arm out in front.

00:05:10Keep it straight.

00:05:11Pull it in front.

00:05:12Pull it in front.

00:05:13Pull it in front.

00:05:14Pull it in front.

00:05:15Pull it in front.

00:05:16Pull it in front.

00:05:17Pull it in front.

00:05:18Pull it in front.

00:05:19Relax.

00:05:20Left arm out in front.

00:05:21Keep it straight.

00:05:22Pull it in front.

00:05:23Oh, it's going to be good.

00:05:24Back and bicep.

00:05:25Glamour muscles today.

00:05:26Oh, my.

00:05:27Oh, this is Bobby's world right here.

00:05:28Reach up and reach behind.

00:05:29We're just breathing and stretching.

00:05:30Some tips are coming.

00:05:31There's some special stuff you need to know.

00:05:32Tim's on the bands.

00:05:33Katie's going to show us how to do pull-ups with a chair.

00:05:34Some tips there we're going to share with you.

00:05:35So, we're going to start with a pull-up.

00:05:36We're going to start with a pull-up.

00:05:37We're going to start with a pull-up.

00:05:38We're going to start with a pull-up.

00:05:39We're going to start with a pull-up.

00:05:40We're going to start with a pull-up.

00:05:41We're going to start with a pull-up.

00:05:42We're going to start with a pull-up.

00:05:43We're going to start with a pull-up.

00:05:44We're going to start with a pull-up.

00:05:45We're going to start with a pull-up.

00:05:46We're going to start with a pull-up.

00:05:47We're going to start with a pull-up.

00:05:48We're going to start with a pull-up.

00:05:49We're going to start with a pull-up.

00:05:50We're going to start with a pull-up.

00:05:51We're going to start with a pull-up.

00:05:52We're going to start with a pull-up.

00:05:53We're going to start with a pull-up.

00:05:54We're going to start with a pull-up.

00:05:55We're going to start with a pull-up.

00:05:56We're going to start with a pull-up.

00:05:57We're going to start with a pull-up.

00:05:58We're going to start with a pull-up.

00:05:59We're going to start with a pull-up.

00:06:00We're going to start with a pull-up.

00:06:01We're going to start with a pull-up.

00:06:02We're going to start with a pull-up.

00:06:03We're going to start with a pull-up.

00:06:04We're going to start with a pull-up.

00:06:05We're going to start with a pull-up.

00:06:06We're going to start with a pull-up.

00:06:07We're going to start with a pull-up.

00:06:08We're going to start with a pull-up.

00:06:09We're going to start with a pull-up.

00:06:10We're going to start with a pull-up.

00:06:11We're going to start with a pull-up.

00:06:12We're going to start with a pull-up.

00:06:13We're going to start with a pull-up.

00:06:14Inhale and exhale.

00:06:16Good.

00:06:17Once you get down here, lower a little bit.

00:06:20Get the toes out.

00:06:21Track the knees over the toes.

00:06:22Stand up tall.

00:06:23Bring the hands to namaste or prayer.

00:06:25Inhale.

00:06:27And exhale.

00:06:29See if they're doing it right.

00:06:30Inhale.

00:06:31Flat palms, thumbs back.

00:06:33Reach for the walls.

00:06:34And exhale.

00:06:35You're in a nice squat.

00:06:36Very good.

00:06:37One more time.

00:06:38Let me see you, Bobby.

00:06:39Very flexible for a muscular guy.

00:06:42Nice job.

00:06:44Okay, we got arm circles.

00:06:45Palms up.

00:06:46Medium size.

00:06:47By the way, these are going to burn.

00:06:49Yes.

00:06:50Because we're doing them for 20 seconds each.

00:06:52Taking care of the shoulders, heating them up.

00:06:54Are you feeling them already?

00:06:56Dude, we're only 10 seconds.

00:06:58Oh, you're in trouble.

00:07:00Medium size here.

00:07:01Relax the neck.

00:07:02Relax the shoulders, everyone.

00:07:04Three, two, and reverse.

00:07:08Good.

00:07:09Make sure you don't do this near anybody.

00:07:10Get them confused with the...

00:07:13Very good.

00:07:14Palms are still up.

00:07:15Fingers are up.

00:07:16Arms are straight.

00:07:17Hang in there.

00:07:18You got to breathe here because the burn is coming.

00:07:19Is the burn coming?

00:07:20It's coming.

00:07:21At home, is it coming?

00:07:22All right.

00:07:23Three, two, one.

00:07:25Let's go backwards.

00:07:27Fingers down.

00:07:28Make them big.

00:07:31Kind of like a pterodactyl trying to get out of trouble.

00:07:34Go!

00:07:38It's not all jokes, folks.

00:07:39We're going to get busy.

00:07:40Trust me.

00:07:41A few more seconds here.

00:07:42Then we're going forwards.

00:07:43I know that your shoulders are on fire, but hang in there.

00:07:45Other way.

00:07:46Here we go.

00:07:47You want to heat them up.

00:07:48You want to warm them up.

00:07:49You want to get them ready because we're going to work here

00:07:51in a little bit.

00:07:53Oh, yeah.

00:07:54Make them big.

00:07:55Are they big?

00:07:56Let's see.

00:07:57They're huge.

00:07:58Look at them.

00:07:59Nice, dude.

00:08:00Good.

00:08:01Good.

00:08:02Excellent.

00:08:03A few more seconds.

00:08:04Hang in there.

00:08:05Three, two.

00:08:06Shake it out.

00:08:07Let's do some shakers.

00:08:08We're getting ready to go into battle.

00:08:10This is my best dance move.

00:08:11Is it?

00:08:12Yeah.

00:08:13I keep that in the house there, brother.

00:08:15All right.

00:08:16Let's do some huggers now.

00:08:18Hug yourself.

00:08:20Right arm up.

00:08:21Now switch.

00:08:22Left arm up.

00:08:23Now right arm.

00:08:24Switch.

00:08:25The earlier ones were called static stretches.

00:08:27These are called ballistic.

00:08:28They're a little different.

00:08:30You're shaking here.

00:08:31Good.

00:08:32We've got the reachers.

00:08:33You guys ready for the reachers?

00:08:34Reach up.

00:08:35Oh, reach the fingers up and reach behind.

00:08:38Bend over a little bit, but not too much.

00:08:40You can see from the side.

00:08:41I'm not down here like this.

00:08:42I'm up.

00:08:43And reach up again.

00:08:44We're doing the wave.

00:08:45Let me hear.

00:08:46And reach behind.

00:08:47Nice.

00:08:48Crazy people here.

00:08:49Crazy.

00:08:50And up again.

00:08:51Reach up nice and tall.

00:08:52We've got one more time.

00:08:53And in the back.

00:08:54All right.

00:08:55Let's give the old palm to palm.

00:08:56Let's bring the shoulders together for that little extra

00:08:58upper back shoulder.

00:08:59That's it, dude.

00:09:00That's it.

00:09:01That's it.

00:09:02Let's give the old palm to palm.

00:09:03Let's bring the shoulders together for that little extra

00:09:05upper back shoulder.

00:09:06That's it, dude.

00:09:07Press it together.

00:09:08Press the shoulders together like that.

00:09:10Good, Kate.

00:09:11Nice.

00:09:12Very nice.

00:09:13Now, watch.

00:09:14I'm going to turn around.

00:09:15Grab high right there.

00:09:16Bring your palms together if you can and reach low.

00:09:21Pop.

00:09:22Goes the shoulder every time.

00:09:23Love it.

00:09:24Opening up.

00:09:25So, same thing here.

00:09:26You want to stand up a little bit taller, as you can see.

00:09:28I'm here.

00:09:29My posture's exaggerated.

00:09:30Nice.

00:09:31One more time in the front.

00:09:32Here we go.

00:09:33You don't have to clasp.

00:09:34You can just go palm to palm.

00:09:35Round out the back.

00:09:36We're going sort of in the opposite direction now,

00:09:39just like that.

00:09:40Oh, one more time in the back.

00:09:42Here we go.

00:09:43It's almost workout time.

00:09:45Yay.

00:09:46Oh, mommy.

00:09:47Here it comes.

00:09:48What'd you say, Kate?

00:09:49Bring it?

00:09:50Bring the pain.

00:09:51Bring it.

00:09:52Bring the pain.

00:09:53There's no pain.

00:09:54There's no pain.

00:09:55It's all fun.

00:09:56Oh.

00:09:57All right.

00:09:58Shake that out.

00:09:59Here we go.

00:10:00And on pull-ups, we've got three versions.

00:10:02We've got bands, we've got chair assist,

00:10:04and we've got Bobby and I back there cranking them out without.

00:10:06Okay?

00:10:07Special tips here I'm going to show you.

00:10:09You ready, Tim?

00:10:10Ready.

00:10:11One thing about pull-ups, do as many as you can with good form.

00:10:15If your form goes south, that means you're finished.

00:10:17If the chair starts to wobble, that means you're done

00:10:19and you've got to come down.

00:10:20Are you kids ready?

00:10:21I'm going to do a few with Bobby.

00:10:23I've got my location.

00:10:24Are you ready?

00:10:25I'm ready.

00:10:26We're going to go.

00:10:27Let's start this thing.

00:10:28Let's do it.

00:10:29Up we go.

00:10:30We're pulling up for one and down.

00:10:32Two and down.

00:10:34Three and down.

00:10:36That's your pace, everybody.

00:10:37Four, right about there.

00:10:38Five.

00:10:39I'll do a couple more.

00:10:40Six.

00:10:41I go all day long.

00:10:42Seven, but I have to instruct.

00:10:43All right.

00:10:44Let's look at Katie here.

00:10:45The key thing about the chair,

00:10:46and I want everybody to pay close attention,

00:10:48she's pushing down.

00:10:49She's not pushing out.

00:10:50She's not pushing this way.

00:10:51If it starts to wobble, that means you're cheating.

00:10:53All right?

00:10:54It doesn't hurt to put a few heavy weights here.

00:10:56That way it's not going to go anywhere.

00:10:58She's pulling up fast.

00:10:59Easing down.

00:11:00Oh, she's working hard.

00:11:02Now, look at Tim over here.

00:11:03He's finished.

00:11:04What number are you on, dude?

00:11:05Eleven.

00:11:06Eleven.

00:11:07Nice.

00:11:08How many are you going to do?

00:11:09Fifteen.

00:11:10You're wild, man.

00:11:11Now, with a bench, you can do a few extra reps.

00:11:12I prefer if you want size 8 to 10 here,

00:11:13but he's doing it.

00:11:14He's finding the burn.

00:11:15That's the important thing.

00:11:16How many more have you got?

00:11:17Look at the little isolation.

00:11:18He's holding it.

00:11:19He's not just spring-loaded like this.

00:11:20Nice.

00:11:21Nice, dude.

00:11:22Good job.

00:11:23Oh, nice isometrics.

00:11:24I love you.

00:11:25Very good.

00:11:26Now you've got to write it down.

00:11:27How many did you do?

00:11:28Write it down.

00:11:29Was it 10?

00:11:30Was it 5?

00:11:31What color band did you use?

00:11:32Did you use green or pink?

00:11:33All right.

00:11:34We've got lawnmowers.

00:11:35Let's get into place.

00:11:36Here we go.

00:11:37I'm going to grab my 50s.

00:11:38We're in a lunge.

00:11:41Left arm on left knee.

00:11:42We're going to start in 5, 4, 3, 2.

00:11:46Let's pull for 1 and 2 and 3 and 4 and 5.

00:11:55What are you guys doing back there?

00:11:56I'm coming.

00:11:576 and 7.

00:11:58All right.

00:11:59I've got to find out.

00:12:00Knees over the ankle.

00:12:01Back leg is straight.

00:12:02Little isometric pull at the top of the band.

00:12:03Nice, Tim.

00:12:04That's the way to work hard.

00:12:05Bobby, good.

00:12:06Shake off that side.

00:12:07Kate's doing a few more.

00:12:08Everybody, she's got the 12 to 15.

00:12:09What number are you on, Katie?

00:12:1015.

00:12:11Good.

00:12:12Nice.

00:12:13Other side.

00:12:14Are you guys ready?

00:12:15I'm ready if you're ready.

00:12:16Let's go.

00:12:17No more dilly-dally.

00:12:18I'm on the right side.

00:12:19Are you ready to rock and roll?

00:12:20Let's go.

00:12:21No more dilly-dally.

00:12:22I'm on the right side.

00:12:23Are you ready to rock and roll?

00:12:245, 4, 3, 2, and 1, 2, 3.

00:12:25He's a little light for me.

00:12:264, 5, 6.

00:12:27Come on.

00:12:287.

00:12:29All right.

00:12:30Let's see how you're doing.

00:12:31Now, Tim's pulling on an ankle because he has to because his foot's holding onto the band.

00:12:32But Bobby's doing the same thing.

00:12:33If you look, he's pulling on a diagonal line, not straight from the floor.

00:12:34More range of motion.

00:12:355, 4, 3, 2, and 1.

00:12:36All right.

00:12:37Let's see how you're doing.

00:12:385, 4, 3, 2, and 1.

00:12:39All right.

00:12:40Let's see how you're doing.

00:12:415, 4, 3, 2, and 1.

00:12:42All right.

00:12:51Let's see how you're doing.

00:12:525, 4, 3, 2, and 1.

00:12:53All right.

00:12:54Let's see how you're doing.

00:12:555, 4, 3, 2, and 1.

00:12:56All right.

00:12:57Let's see how you're doing.

00:12:585, 4, 3, 2, and 1.

00:12:59All right.

00:13:00Let's see how you're doing.

00:13:015, 4, 3, 2, and 1.

00:13:02All right.

00:13:03Let's see how you're doing.

00:13:045, 4, 3, 2, and 1.

00:13:05All right.

00:13:06Let's see how you're doing.

00:13:075, 4, 3, 2, and 1.

00:13:08All right.

00:13:09Let's see how you're doing.

00:13:105, 4, 3, 2, and 1.

00:13:11All right.

00:13:12Let's see how you're doing.

00:13:135, 4, 3, 2, and 1.

00:13:15All right.

00:13:16Let's see how you're doing.

00:13:175, 4, 3, 2, and 1.

00:13:18All right.

00:13:19Let's see how you're doing.

00:13:205, 4, 3, 2, and 1.

00:13:21All right.

00:13:22Let's see how you're doing.

00:13:235, 4, 3, 2, and 1.

00:13:24All right.

00:13:25Let's see how you're doing.

00:13:265, 4, 3, 2, and 1.

00:13:27All right.

00:13:28Let's see how you're doing.

00:13:295, 4, 3, 2, and 1.

00:13:30All right.

00:13:31Let's see how you're doing.

00:13:325, 4, 3, 2, and 1.

00:13:33All right.

00:13:34Let's see how you're doing.

00:13:355, 4, 3, 2, and 1.

00:13:36All right.

00:13:37Let's see how you're doing.

00:13:38All right.

00:13:39Let's see how you're doing.

00:13:405, 4, 3, 2, and 1.

00:13:41All right.

00:13:42Let's see how you're doing.

00:13:435, 4, 3, 2, and 1.

00:13:44All right.

00:13:45Let's see how you're doing.

00:13:465, 4, 3, 2, and 1.

00:13:47All right.

00:13:48Let's see how you're doing.

00:13:495, 4, 3, 2, and 1.

00:13:50All right.

00:13:51Let's see how you're doing.

00:13:525, 4, 3, 2, and 1.

00:13:53All right.

00:13:54Let's see how you're doing.

00:13:555, 4, 3, 2, and 1.

00:13:56All right.

00:13:57Let's see how you're doing.

00:13:585, 4, 3, 2, and 1.

00:13:59All right.

00:14:00Let's see how you're doing.

00:14:02All right.

00:14:03Let's see how you're doing.

00:14:045, 4, 3, 2, and 1.

00:14:05All right.

00:14:06Let's see how you're doing.

00:14:075, 4, 3, 2, and 1.

00:14:08All right.

00:14:09Let's see how you're doing.

00:14:105, 4, 3, 2, and 1.

00:14:11All right.

00:14:12Let's see how you're doing.

00:14:135, 4, 3, 2, and 1.

00:14:14All right.

00:14:15Let's see how you're doing.

00:14:165, 4, 3, 2, and 1.

00:14:17All right.

00:14:18Let's see how you're doing.

00:14:195, 4, 3, 2, and 1.

00:14:20All right.

00:14:21Let's see how you're doing.

00:14:225, 4, 3, 2, and 1.

00:14:23All right.

00:14:24Let's see how you're doing.

00:14:26Did you find the burn in the last three or four reps?

00:14:28These are important things.

00:14:29If you write it down, you've got information.

00:14:31Information is power for the next workout.

00:14:33And that's important.

00:14:34We've got one-arm cross-body curls.

00:14:37You ready to go?

00:14:385, 4, 3, 2.

00:14:39Across for 1.

00:14:41And down.

00:14:431.

00:14:44And down.

00:14:462.

00:14:47And down.

00:14:48Did you hit yourself?

00:14:492.

00:14:51And down.

00:14:533.

00:14:54Oh, that's working it.

00:14:563.

00:14:57And down.

00:14:594.

00:15:00All right.

00:15:01I've got to see the guys.

00:15:02I don't want to stop, but I have to.

00:15:04Isometric hold with the bands.

00:15:05He's got his knees bent.

00:15:06He's got one foot in front of the other.

00:15:08Across the body.

00:15:09That's why it's called cross-body curl.

00:15:12Nice.

00:15:14Oh, dude, you're here for a workout today.

00:15:17Live.

00:15:18No jiggle in the body.

00:15:20How many are you going to do?

00:15:22You're going to do 8?

00:15:23What number is that?

00:15:248 right here.

00:15:25All right.

00:15:26Good.

00:15:27Katie, how many are you going to do?

00:15:28I'm going to go for 13.

00:15:2913?

00:15:309.

00:15:319.

00:15:32Good.

00:15:33Everybody else?

00:15:34Katie's going to finish up.

00:15:35These guys are going to write down what they did.

00:15:36Start to shake it out if you're done.

00:15:38See, she's searching for the burn.

00:15:40She's not finishing.

00:15:41She's trying to make those last 3 tough.

00:15:44That's where you get results.

00:15:45Male and female, it's the same thing.

00:15:47If you want a leaner look, more reps.

00:15:49You want more size, the fellas are going for 8 to 10 reps.

00:15:52We've got switch, grip, pull-ups.

00:15:55Are you ready to roll with the pull-ups?

00:15:57Yes.

00:15:58Katie, you good?

00:15:59Write it down.

00:16:00You guys ready to go?

00:16:01I'm ready to rock and roll.

00:16:02All right.

00:16:03Katie's got her chair.

00:16:04We're going to talk about that in a second.

00:16:05Here we go.

00:16:07Overhand first.

00:16:082, then we're going to switch at 2.

00:16:09Let's rock and roll.

00:16:11And 1, 2.

00:16:14Come all the way down, switch.

00:16:16Sorry.

00:16:171, 2, and switch.

00:16:221, 2.

00:16:25I hate to stop, but I have to.

00:16:26Now, here's what Katie's doing.

00:16:27She's pushing directly down the chair.

00:16:29She's not pushing this way or that way.

00:16:31She's switching after every 2.

00:16:34Stepping down, making the switch.

00:16:37Tim, keeping a tight grip.

00:16:40He's doing 2 overhand and 2 underhand.

00:16:42Just like that.

00:16:43Gorgeous, dude.

00:16:44Big stretch.

00:16:45Upper body's not moving.

00:16:46That's perfect.

00:16:47Set a number in your head and try to go to that number.

00:16:51Find the goal.

00:16:52What number are you on, Bobby?

00:16:5311.

00:16:5411.

00:16:55How many are you going to do?

00:16:5612.

00:16:57Good.

00:16:58Kate, how many are you going to do?

00:16:5916.

00:17:0016.

00:17:01I'm so happy.

00:17:02See, there's no chair wobble here.

00:17:03She's not having any problems.

00:17:04Good form's important.

00:17:05Nice job.

00:17:06You do your 16?

00:17:07I did my 16.

00:17:09Nice.

00:17:10Tim, how many are you going for, bud?

00:17:11That's 18.

00:17:1218's nice.

00:17:13All right.

00:17:14Right it down.

00:17:15Shake it out.

00:17:16Set up your action.

00:17:17Katie.

00:17:18All right.

00:17:19Elbow out.

00:17:20Lawnmower.

00:17:21Looks just like the one we did, but the elbow's out.

00:17:23We're going to pull with the right side first.

00:17:25Bobby's ready.

00:17:26Tim's ready.

00:17:27Katie's ready.

00:17:28I better get ready.

00:17:29All right.

00:17:30I got to clean up house here.

00:17:31Here we go.

00:17:32Yeah, it's looking a little messy over here.

00:17:34I'm a little messy.

00:17:35You know me.

00:17:36Okay, here we go.

00:17:37I'm going to turn my wrist out, and I'm going to pull with my elbow up and out like that.

00:17:40Here we go.

00:17:41Five, four, three, two, one.

00:17:44Two.

00:17:46Three.

00:17:49Four.

00:17:51Five.

00:17:53Eight to 10 or 12 to 15.

00:17:55What's your number?

00:17:56Katie, don't hit my hand.

00:17:57You hit my hand.

00:17:58That's a violation of the code of the outward elbow pull.

00:18:01Good.

00:18:02That's it.

00:18:03You hit higher on your back that way.

00:18:04Very nice.

00:18:06Shake that side out.

00:18:07How many you do, dude?

00:18:08Ten.

00:18:0945's not bad.

00:18:10All right.

00:18:11You got to shake it out.

00:18:12Set up, because you're band boy.

00:18:13Kate's going to be ready before you know it.

00:18:14I'm ready.

00:18:15Katie, you ready?

00:18:16I'm going to join you all for the other side, okay?

00:18:17Nobody move.

00:18:18Here we go.

00:18:19Set up.

00:18:20Follow me.

00:18:21Five, four, three, two, one.

00:18:22And down.

00:18:23Two.

00:18:24Now that I know your form is good, three.

00:18:25I'll have to check on you.

00:18:26Four.

00:18:27Stable lower body.

00:18:28Five.

00:18:29Elbow way out.

00:18:30Six.

00:18:31I'm going 10.

00:18:32Seven.

00:18:33Eight.

00:18:34I got two more.

00:18:35Nine.

00:18:36Come on, Tony.

00:18:37Ten.

00:18:38Give it to me, Bobby.

00:18:39Good lord.

00:18:40Ten.

00:18:42Nine.

00:18:43Come on, Tony.

00:18:44Ten.

00:18:45Give it to me, Bobby.

00:18:46Good lord.

00:18:47Nice work.

00:18:48Nice, Katie.

00:18:49All right.

00:18:50Whenever you're ready, Katie.

00:18:51One more.

00:18:52She's working and she's struggling.

00:18:53Oh, my God.

00:18:54But she's not cheating.

00:18:55Her form is still good.

00:18:56Those are hard.

00:18:57Aren't they?

00:18:58Aren't they beautiful?

00:18:59Those work.

00:19:00So write it down.

00:19:01How many did you do?

00:19:02What band color did you use?

00:19:03Was it enough?

00:19:04Was it too much?

00:19:05Make little notes.

00:19:06It's important so next time you come back, you know what you're doing.

00:19:09We got plain and simple standing bicep curls.

00:19:12Pick your number.

00:19:13Set a goal.

00:19:14Keep it in your head.

00:19:15Ready?

00:19:16Let's rock and roll.

00:19:17One.

00:19:18Down.

00:19:19All the way down.

00:19:20Two.

00:19:21All the way down.

00:19:23Three.

00:19:24All the way down.

00:19:26Four.

00:19:27Oh.

00:19:29Five.

00:19:30I am feeling it.

00:19:32Six.

00:19:33I got two more.

00:19:35Seven.

00:19:37One more for me.

00:19:41Now right here, I'm doing a little mid-set mini break.

00:19:44I'm hanging out.

00:19:45I'm not moving.

00:19:46I want two more, but I'm taking some time in between.

00:19:48So can you.

00:19:49So here comes my next two.

00:19:52That was my first bang of the day.

00:19:56All right.

00:20:00Shake that out.

00:20:02Write it down.

00:20:03How many did you do?

00:20:04What was your weight?

00:20:06Nice.

00:20:07You guys ready to go?

00:20:08We got one-arm concentration curls in lawnmower stance.

00:20:12Are we ready?

00:20:13I'll get sideways so you can see it.

00:20:15Here we go.

00:20:16Make a fist with the left hand.

00:20:17Grab your weight and drop your right elbow right inside the fist.

00:20:21And five, four, three, two, one.

00:20:25And down.

00:20:27Two.

00:20:28And down.

00:20:29Three.

00:20:30Oh, that's burning.

00:20:32Four.

00:20:33And down.

00:20:36Five.

00:20:37How many are you going to do?

00:20:39Eight to ten.

00:20:40Twelve to fifteen.

00:20:42Nice.

00:20:43You get supersonic resistance with the band.

00:20:45Good job.

00:20:47Nice.

00:20:48Oh, they're zooming in on you two.

00:20:50Oh, man.

00:20:51Marv's all over you, bro.

00:20:52Look at him.

00:20:53Come on.

00:20:54Nice.

00:20:55He's zooming in right on the little nugget right there.

00:20:56How many are you going to do?

00:20:57How many was that?

00:20:58That was ten.

00:20:59Great.

00:21:00Katie, what do you got on that side?

00:21:01Two more.

00:21:02Fifteen.

00:21:03This is fourteen.

00:21:04Gritting and grinding.

00:21:05That's beautiful.

00:21:06All right.

00:21:07Let's do the other side.

00:21:08Don't write it down yet.

00:21:09Here we go.

00:21:10I'm over here.

00:21:11Right leg, right elbow.

00:21:12Make a fist with the right hand.

00:21:14Drop it right below, the elbow below the wrist.

00:21:16We're going to go in five, four, three, two, one.

00:21:21Two.

00:21:22Try to keep the right forearm, the non-worky one.

00:21:25Three.

00:21:26We're moving around.

00:21:28Four.

00:21:30Five.

00:21:31I'm going eight.

00:21:33Six.

00:21:36Seven.

00:21:39Eight.

00:21:40Where are you, Jerry?

00:21:41I'm over here working, buddy.

00:21:42Come on to me, brother.

00:21:43Come on.

00:21:44One more.

00:21:45Come on, big Jerry.

00:21:46There's the nugget.

00:21:50Nice.

00:21:52If you get stuck in a mid-rep, you have a choice there.

00:21:54If you start to squirm, you might want to stop.

00:21:56I like to squeeze them out.

00:21:58What number, Katie?

00:21:59That's the last one.

00:22:00That's fifteen on that arm.

00:22:01Okay.

00:22:02Everybody write it down.

00:22:03You might have a different number, right to left.

00:22:05That's okay.

00:22:06Write that down, too.

00:22:07All right.

00:22:08We've got Bobby Stevenson's personal favorite,

00:22:09the corncob pull-ups.

00:22:11You boys ready to go?

00:22:12I hate this one.

00:22:13Hate?

00:22:14There's no hate, dude.

00:22:15Love it.

00:22:16Did you say hate?

00:22:17I didn't say hate.

00:22:18Cut.

00:22:19There's no hate.

00:22:20No, I'm kidding.

00:22:21Here we go.

00:22:22Katie's got her chair.

00:22:23Forearm's awesome.

00:22:24I'm going to join in.

00:22:25You are?

00:22:26Pay attention.

00:22:27I'm going to do a few.

00:22:28Then I'm going to show you how to do them with the bands.

00:22:29Are you ready, dude?

00:22:30I'm ready.

00:22:31I'm going to show you how to hold it with.

00:22:32We're up.

00:22:33Right.

00:22:34Left.

00:22:35Center.

00:22:36Push back.

00:22:37Come in.

00:22:38All the way down.

00:22:39I'll show you again.

00:22:40Up.

00:22:41Right.

00:22:42Left.

00:22:43Center.

00:22:44In.

00:22:45Out.

00:22:46Down.

00:22:47A little more.

00:22:48Up.

00:22:49Right.

00:22:50Left.

00:22:51In.

00:22:52In.

00:22:53Out.

00:22:54Down.

00:22:55I'll do one more with you, Bobby.

00:22:56Up.

00:22:57Right.

00:22:58Left.

00:22:59In.

00:23:00Out.

00:23:01Come on.

00:23:02They're hard with the bands, aren't they?

00:23:03You're feeling the action, aren't you?

00:23:04Come on.

00:23:05Go way over.

00:23:06Way over.

00:23:07Come back to center.

00:23:08Pull.

00:23:09Now, let go.

00:23:10That's good.

00:23:11What number are you on?

00:23:12Center.

00:23:13Good.

00:23:14How many can you do?

00:23:1510.

00:23:16Over.

00:23:17Now, obviously, if you're using bands,

00:23:18you can get up on your knees like this.

00:23:19Less tension between the top of the doorway.

00:23:21He's sitting down.

00:23:22A lot more tension that way.

00:23:23So, you can even do it standing up.

00:23:24This is okay to do it that way.

00:23:25Tim likes to feel the burn.

00:23:26How many?

00:23:27One.

00:23:28Oh, you want to feel the burn.

00:23:29Oh, you are working so beautifully hard.

00:23:32Nice job.

00:23:34Nice job.

00:23:35How many was that, Matt?

00:23:36Twelve.

00:23:37Twelve.

00:23:38You broke into a flop sweat on that thing.

00:23:41That was gorgeous.

00:23:42Katie, how many did you do?

00:23:43I did ten.

00:23:44You did ten.

00:23:45Nice.

00:23:46Bobby?

00:23:47Eight.

00:23:48Eight.

00:23:49Eight corn cobs, boy.

00:23:50Eight corn cobs.

00:23:51That is a lot.

00:23:53Initially, you might need the chair on those because,

00:23:55you know, they're pretty darn tough.

00:23:57So you're writing it down.

00:23:58How many did you do?

00:24:00All right, we've got reverse grip bent over rows.

00:24:03Get your band and get your weights.

00:24:05I think I'm a 45, Matt.

00:24:08I got my weapon.

00:24:10Back foot's back kind of far.

00:24:12Everybody stand up nice and tall.

00:24:13You're going to bend at the waist like a hinge.

00:24:15Are you ready?

00:24:16Turn the weights forward like that or the bands.

00:24:18We're going to dip down.

00:24:20Five, four, three, two, and one.

00:24:23And two.

00:24:24Keep your back flat.

00:24:25Three.

00:24:26Look out ahead.

00:24:27Four.

00:24:28Let's see what you guys are doing.

00:24:30Good, Kate.

00:24:31Good.

00:24:32You're working the rhomboids on either side of the back there.

00:24:35Nice.

00:24:37Nice.

00:24:38Bobby.

00:24:39Nice flat back.

00:24:40What's up, dude?

00:24:41Where are your weights, Matt?

00:24:43Come on now.

00:24:44That camera bus weighs like eight ounces.

00:24:46How many did you do?

00:24:47Ten.

00:24:48Ten, good.

00:24:49You're going to burn it until you feel the last three.

00:24:50You're all sweaty, man.

00:24:51Get a towel.

00:24:52All right.

00:24:53How many?

00:24:54How many did you do?

00:24:55Twelve.

00:24:56Good.

00:24:57All right.

00:24:58Find the burn.

00:24:59That's the most important thing.

00:25:00Set a goal in your head.

00:25:01I know I can do eight here.

00:25:02I know I can do ten.

00:25:03If you happen to do a few more next time, write it down.

00:25:07Up your weight.

00:25:08That's perfectly okay.

00:25:10All right.

00:25:11We've got open arm curls.

00:25:12Are you guys ready?

00:25:13We're on the biceps once again.

00:25:15I'm a 45, man, I believe.

00:25:18You ready?

00:25:19I'm ready.

00:25:20I've got my weapons.

00:25:22Okay.

00:25:23Open them out.

00:25:24Turn them out.

00:25:26Just like this.

00:25:27We're going in three, two, one.

00:25:30Up and then down.

00:25:33Two and then down.

00:25:36Three and then down.

00:25:39That's it.

00:25:40Bobby made these famous in Power Half Hour.

00:25:43It's Deja Vu.

00:25:45Don't break that plan or you'll be killed or something.

00:25:48Remember that, too?

00:25:50You've got a few more wrinkles since we did that.

00:25:52But you're more handsome, though, too.

00:25:54Much more.

00:25:55Don't stop.

00:25:56What are you stopping for?

00:25:57That was a little mid-set mini break.

00:25:59See, take a little break because he's laughing.

00:26:01Nice.

00:26:02Katie, what number are you on?

00:26:0311.

00:26:04Now, here.

00:26:05Katie's got her knees bent.

00:26:06Her arms are straight here.

00:26:07That's important.

00:26:08Don't break the plan, girl.

00:26:09Don't break the plan.

00:26:10Nice.

00:26:11Find the burn.

00:26:12How are you doing, Tim?

00:26:13Good.

00:26:14Dude, you've got some veins.

00:26:15What's going on?

00:26:16You feeling it?

00:26:17How many are you going to do?

00:26:18Two more.

00:26:19Two more.

00:26:20What number is that?

00:26:2116.

00:26:22Nice.

00:26:24Now, Tim's still getting a workout.

00:26:25He did 16 reps with the bands.

00:26:27Personally, I'd tell him to up the band a little bit,

00:26:29get a little bit more tension, and spend more time

00:26:31in the 8 to 10 range.

00:26:33But it's still okay.

00:26:34You still find the burn.

00:26:35You all right with that, dude?

00:26:36Good.

00:26:37Do you want a heavier band?

00:26:38Because I can get you one.

00:26:39You know what?

00:26:40I'm going to switch it up with this one back here.

00:26:41Oh, see?

00:26:42I knew I could talk him into it.

00:26:43We've got static arm curls.

00:26:44These are money.

00:26:45Dude, static arm curls, is that the right one for you?

00:26:47This will work.

00:26:48Oh, he's ready to work.

00:26:5035 is for me.

00:26:51Pick your weight at home.

00:26:52Set a goal.

00:26:53Let's go to work.

00:26:54Got my 35s.

00:26:56Watch me.

00:26:57Here we go.

00:26:58Right arm stays.

00:26:59Left arm curls.

00:27:00Everybody does 16 reps.

00:27:02That's everybody, male, female, young, and old.

00:27:04Here we go.

00:27:05There's 1 and down, 2 and down, 3 and down.

00:27:12Look at that arm.

00:27:13Ain't moving.

00:27:144.

00:27:15Stop the left arm.

00:27:16Curl with the right.

00:27:17Here we go.

00:27:181 and down, 2 and down, 3 and down.

00:27:254.

00:27:26Static with the right.

00:27:27Let's see these kids work.

00:27:28Don't drift with that hand, Kate, right there.

00:27:31Go at your own speed.

00:27:32You're doing 16, 4, 4, 4, and 4.

00:27:35Nice, dude.

00:27:36Oh, you're working.

00:27:38You got 4 more on the other side.

00:27:40That arm doesn't move.

00:27:41Let's see you do it.

00:27:42Keep the knees bent.

00:27:4310.

00:27:44Knees are bent.

00:27:45With the bands looking good.

00:27:46Oh, nice, man.

00:27:48You got 4 more.

00:27:49Hey, by the way, if you picked a weight or band that's a little bit too light,

00:27:52do some extra.

00:27:54Doing extra isn't bad.

00:27:55Find the burn.

00:27:56That's the most important thing.

00:27:58Nice job.

00:27:59Nice job.

00:28:00You doing extra, dude?

00:28:02Very nice.

00:28:04Hey, guess what?

00:28:05Halfway.

00:28:06Shake it out here.

00:28:07Write that set down.

00:28:09Everybody did 16, but you might want to write down too much,

00:28:12too little weight, okay?

00:28:13Or the band color's not right, and you want to change it for next time.

00:28:17We're hugging and shaking.

00:28:18We got a full minute here.

00:28:19One glorious minute.

00:28:22Oh, my God.

00:28:23And unfortunately, it's almost up.

00:28:25What are you doing there, locker boy?

00:28:29All right.

00:28:30Nice job, everybody.

00:28:31Hey, you know what?

00:28:32If you feel like you need a longer break, hit the pause button.

00:28:34We'll be here.

00:28:35Sometimes, you know, this is kind of overwhelming,

00:28:37and you've picked maybe really heavy weights,

00:28:39or you're working a little extra hard today and need a longer break.

00:28:41That's okay.

00:28:42But we're going to be done here in a second with our little break.

00:28:45Shake it out.

00:28:47Shake it out.

00:28:49Okay.

00:28:50We got towel pull-ups.

00:28:51My personal favorite.

00:28:53Tip of the day.

00:28:54Here's what I'm going to do.

00:28:55I'm going to take my water, put a little water on that towel, okay, for my grip.

00:29:02All right.

00:29:03So here's the deal.

00:29:04Everybody's got the towel in the right hand.

00:29:05Throw it over.

00:29:07Okay.

00:29:09We're going to do three just like this.

00:29:11Other arm touches the bar.

00:29:12We come down.

00:29:13Slide it over.

00:29:15Everybody go at your own pace, at your own speed.

00:29:18The thing about pull-ups is you do as many as you can.

00:29:20Here we go.

00:29:21I'm going to join you on this one all the way through.

00:29:23You ready?

00:29:24Five, four, three, two.

00:29:27Two.

00:29:29Three.

00:29:30Come on down.

00:29:31Slide it over.

00:29:32You and me, Bob.

00:29:33You ready to go?

00:29:34Everybody ready?

00:29:35Here we go.

00:29:36Okay.

00:29:37Four.

00:29:38Five.

00:29:39Six.

00:29:40Very nice.

00:29:41Grab.

00:29:42Here we go.

00:29:43Seven.

00:29:44Eight.

00:29:45Nine.

00:29:46Very nice.

00:29:47Slide it over.

00:29:48Let's rock and roll.

00:29:49Got your towel.

00:29:50Five, four, three, two.

00:29:51And one.

00:29:52Two.

00:29:53Three.

00:29:54Bobby, you going to join me?

00:29:55Anybody going to join me for the last three?

00:29:56I knew they would do it.

00:29:57Oh, I knew they would.

00:29:58Five, four, three, two.

00:29:59One.

00:30:00Two.

00:30:01Three.

00:30:02Oh, that was glorious.

00:30:04Nice, man.

00:30:05Nice.

00:30:06Don't hurt yourself.

00:30:07All right, everybody.

00:30:08Nice job at home, too.

00:30:09We got the world famous, one of my personal favorite,

00:30:11John Condon locomotive.

00:30:12We're all doing 40 reps.

00:30:13Each move counts as a rep, so they go by pretty quick.

00:30:15You guys ready to go?

00:30:16Ready.

00:30:17Ready.

00:30:18Here we go.

00:30:19Five, four, three, two.

00:30:20One.

00:30:21Two.

00:30:22Three.

00:30:23Oh, that was glorious.

00:30:24Nice, man.

00:30:25Nice.

00:30:26Don't hurt yourself.

00:30:27All right, everybody.

00:30:28Nice job at home, too.

00:30:29We got the world famous, one of my personal favorite,

00:30:31John Condon locomotive.

00:30:32You guys ready to go?

00:30:33Ready.

00:30:34Here we go.

00:30:35Get sideways so you can all see me.

00:30:37Set up.

00:30:38Grab your weights.

00:30:39We're going to bend forward.

00:30:40Five, four, three, two.

00:30:42Here we go.

00:30:43One.

00:30:44Two.

00:30:45Three.

00:30:46Four.

00:30:47Five.

00:30:48Six.

00:30:49Seven.

00:30:50Eight.

00:30:51Nine.

00:30:52Ten.

00:30:53Eleven.

00:30:54Twelve.

00:30:55Thirteen.

00:30:56Fourteen.

00:30:57Fifteen.

00:30:58Sixteen.

00:30:59I'm going to start counting.

00:31:00You all go at your own pace.

00:31:01Oh, by the way, that number is 40.

00:31:02So that's the only number you got.

00:31:04Nice.

00:31:05Keep your back flat.

00:31:06Listen to your lower back here.

00:31:08If your lower back starts to tweak on you, put the weights down.

00:31:11Start over again with a lighter weight.

00:31:13What number are we on, dude?

00:31:1438, 39, 40.

00:31:17Good.

00:31:18Tim, you are working, dude, with those bands.

00:31:20The bands are feeling good, man.

00:31:21Obviously, a little note about the bands.

00:31:25Big loop, more tension.

00:31:28Smaller loop, less tension.

00:31:30As you can see, Tim had a big old loop there.

00:31:32So that really worked for him.

00:31:34They're writing it down.

00:31:35You write it down, too.

00:31:37Obviously, you don't have to write down the number of reps because everybody did 40.

00:31:41But write whether it was easy or hard, whether you need to up it or lighten the weight a little bit.

00:31:45Okay?

00:31:46Very nice.

00:31:47We got Crouching Cohen Curl, named after Ian Cohen, world famous crouching curling kind of guy.

00:31:55Bobby is going to use the wall.

00:31:57You got the wall, dude?

00:31:58We got bands.

00:31:59Kate and I are going to use the no wall.

00:32:00And I'll explain the wall after we start.

00:32:02Are you guys ready to roll?

00:32:03I'm going to grab, I think 30s are my tool here.

00:32:06Here we go.

00:32:07How many?

00:32:08Oh, not 30 reps, 30 pounds.

00:32:11Shoulder width apart with the feet.

00:32:13Drop the elbows inside the knees right there, below the knees.

00:32:17We're going to go 5, 4, 3, 2, 1.

00:32:21And down, 2, and down, 3, and down.

00:32:27Let's see.

00:32:28Bobby picked the wrong weight.

00:32:30He thought he was a hero.

00:32:32Uh-oh.

00:32:33Let's go.

00:32:34Get down there.

00:32:35America's waiting for you, dude.

00:32:37Get the feet closer together.

00:32:39Oh, my guy's falling.

00:32:40He's like a hell in a hand basket over here.

00:32:41Nice.

00:32:42Now you're back.

00:32:43Straighten the arms.

00:32:44And you know what, though?

00:32:45That was perfect because that could happen to you.

00:32:48You pick a weight.

00:32:49It feels too heavy.

00:32:50Don't try to be a superhero.

00:32:52And do it.

00:32:53If the weight's too heavy, put it down and get another weight.

00:32:57Keep your remote near you, and you can pause and come back.

00:33:00Kate, how many did you do?

00:33:01That was 15.

00:33:02Did you feel it burn at the end?

00:33:03I felt a huge burn.

00:33:04Was 13, 14, and 15 hard?

00:33:05They were very hard.

00:33:06Good.

00:33:07Write it down.

00:33:08Okay.

00:33:09Tim's writing it down.

00:33:10Bobby, nice work.

00:33:12It's okay to discover halfway through you picked the wrong weight.

00:33:17Don't try to muscle it.

00:33:18You'll hurt yourself, bad form.

00:33:19We don't want hurting yourself in bad form.

00:33:21That's bad.

00:33:22All right, you guys ready?

00:33:23We're on to the next thing.

00:33:24Bicep city.

00:33:25One-arm corkscrew curls.

00:33:28You guys set up with your weights.

00:33:29Bobby, you got what you want?

00:33:30Dude, you're soaking wet back there.

00:33:31Get a towel.

00:33:32All right?

00:33:33Katie, you too.

00:33:34You're all sweaty.

00:33:35All right, I'm going to grab my, I made a mess, 35s, because they're closest.

00:33:38Okay, one arm at a time.

00:33:40Hands are behind.

00:33:42Corkscrew it up for one.

00:33:44All the way down.

00:33:45Corkscrew up for two.

00:33:47All the way down.

00:33:48Corkscrew up again.

00:33:50Actually, that is two.

00:33:51Each side counts as one.

00:33:52That's two.

00:33:54There we go.

00:33:55And three.

00:33:57All the way down.

00:33:58And three.

00:34:00All the way down.

00:34:02Okay, you know the rule.

00:34:04What is the rule?

00:34:05What number are you going to do?

00:34:06Make a choice.

00:34:08Do you want size like good old Timmy here, former Marine?

00:34:11Bad ass, big shoulders, pumped up arms looking good?

00:34:15Katie wants slim.

00:34:17She doesn't need no stinking eight to ten reps.

00:34:19She's a 12 to 15 kind of gal.

00:34:21You don't even feel the burn until after 10.

00:34:23This guy should start feeling the burn around number six.

00:34:25Same thing with Bobby.

00:34:27Nice.

00:34:28I got to do something.

00:34:29They're moving and grouping.

00:34:31I got to join in.

00:34:32One.

00:34:37Go at our pace.

00:34:39Pick a number.

00:34:40Pick a goal and go there.

00:34:42After you're done, write it down.

00:34:45Find the burn, last three reps.

00:34:47Simple rules change your life.

00:34:50That's the way you do it.

00:34:51That's the way I've been doing it for 20 years.

00:34:53That's why it works.

00:34:54That's why this 45-year-old man going on 46 still looks like this.

00:34:58Katie's still going.

00:35:00I'm not stopping until Katie stops.

00:35:02I got two more on each side.

00:35:04Okay.

00:35:06You got two more.

00:35:08I got two more.

00:35:09Nice.

00:35:11Nice.

00:35:13Thank you very much.

00:35:14All right.

00:35:15Everybody at home, write it down.

00:35:17Katie's going to write hers down.

00:35:19We got plain and simple chin-ups.

00:35:20Nothing to it.

00:35:21Reverse grip.

00:35:23Tim, keep them tight.

00:35:24Okay with those bands.

00:35:25Maximum reps.

00:35:27How many are you going to do?

00:35:2812.

00:35:29How many are you going to do?

00:35:3015.

00:35:31All right.

00:35:32How many are you going to do?

00:35:33I'm doing 15.

00:35:34All right.

00:35:3512?

00:35:36Dude, 15.

00:35:37You and me are going to do 15 together.

00:35:38Are you ready?

00:35:39Five, four, three, two.

00:35:40Here we go.

00:35:41One, two, three, four.

00:35:49I'll start counting.

00:35:50I don't want to confuse you at home.

00:35:51You're counting to yourself.

00:35:52You got to keep track of the numbers.

00:35:54Nice.

00:35:56Nice.

00:35:58Keep coming.

00:35:59Bob, what number are you on?

00:36:00Good.

00:36:02Come on.

00:36:04Come on.

00:36:06Come on.

00:36:07He's taking a break.

00:36:08That's cool.

00:36:09I'm taking my little break because I need it.

00:36:11Now I'm going to go.

00:36:13Oh.

00:36:15Nice.

00:36:17You got more?

00:36:18You got another one?

00:36:19Perfectly fine.

00:36:20Come off the bar.

00:36:21Get a couple extra.

00:36:22Nice, Tim.

00:36:23Isometric boy.

00:36:25Keep the palms up, dude.

00:36:26Keep them up.

00:36:27Keep them up.

00:36:28What number is that?

00:36:2917.

00:36:30Oh, you did some bonus.

00:36:32Tim set a goal, did some extra.

00:36:35He thought in his mind before he started,

00:36:37I think 15 will create a burn.

00:36:39What's up, Jer?

00:36:41Jer, watch out behind you, dude, because I'm coming.

00:36:43He set a goal.

00:36:45He realized halfway towards the set he could do a few more,

00:36:47and he did them.

00:36:48That's the important thing.

00:36:49Goals are nice.

00:36:50You can go beyond them.

00:36:51You can come short of them.

00:36:53That's okay.

00:36:54Write it down.

00:36:55Next time you'll know what to do.

00:36:56As you can see, pull-ups will tie you out.

00:36:58Seated, bent over, back fly.

00:37:01Everybody got your chairs?

00:37:02Bobby's got his chair.

00:37:04There we go.

00:37:07Now, you don't want to turn this into a shoulder exercise.

00:37:10You want to go back, back this way,

00:37:14not out that way.

00:37:15So, 35 seems about right.

00:37:19Tim, you got the bands wired?

00:37:21Ready to go.

00:37:22Nice.

00:37:23You got your little circle ready?

00:37:24We're all going to go in 5-4.

00:37:25Everybody at home, 3-2.

00:37:27Get way on the end of your chair, weights behind,

00:37:31and let's pull.

00:37:321, and down.

00:37:34Relax at the bottom.

00:37:352, straight arms at the bottom.

00:37:373, 4.

00:37:40Okay, let's see Katie.

00:37:42Here's what she's doing, which is so great.

00:37:43Come on in, brother.

00:37:44I'm going to show you the money right now.

00:37:46Look at the elbows.

00:37:47See the elbows going back.

00:37:48If Katie's elbows were going over here,

00:37:50she'd be working her shoulders,

00:37:51but she's back here with them.

00:37:53How many you going to do, girl?

00:37:545 more.

00:37:55Are you done?

00:37:569.

00:37:57I missed 9?

00:37:589's good.

00:37:59That's it, Tim.

00:38:00Nice, nice.

00:38:01You're feeling this here, right?

00:38:02Watch his elbows.

00:38:03Come in here, Jerry.

00:38:04Come on, Jerry.

00:38:05Look at the elbows.

00:38:06Come to me again.

00:38:07You got one more in you?

00:38:08Good.

00:38:09Now, if his elbows were out here,

00:38:10he'd be doing it wrong.

00:38:11So you want to go back.

00:38:12These muscles right along the back.

00:38:14Okay?

00:38:15Very nice.

00:38:16I've made a horrible mess.

00:38:17I need to clean up.

00:38:18Okay, we're going to curl up and hammer down.

00:38:21We're kind of in a hammer series now.

00:38:23We're going to work the forearms

00:38:24for the next 3 sets.

00:38:26Are you ready?

00:38:27Hold on.

00:38:29All right, missed.

00:38:31Oh, these are heavy.

00:38:33Okay, so we're going to curl up and hammer down.

00:38:36I'll show you how it looks.

00:38:37Everything's forward.

00:38:38Bend the knees.

00:38:39Everybody's set up.

00:38:405, 4, 3, 2.

00:38:42Curl, turn, hammer.

00:38:45Curl, turn, hammer.

00:38:49Curl, turn, hammer.

00:38:53Curl, turn, hammer.

00:38:56Just when I get tired,

00:38:57I get to check on the kids.

00:38:59Let's see it, dude.

00:39:00I always get you last.

00:39:01Curl, turn, hammer.

00:39:04Nice job.

00:39:05Knees are bent.

00:39:06Not complicated.

00:39:07Just hard, good old-fashioned American work.

00:39:10Turn, hammer.

00:39:11Nice.

00:39:12And you might notice

00:39:13that the hammer curls with the bands

00:39:14are a little bit different.

00:39:15Actually, they're reverse curls.

00:39:16They're not even hammer curls at all,

00:39:17but that's the way you do it with the bands.

00:39:19Let's see, Tim.

00:39:20He's doing doubles.

00:39:21Let's see this double boy.

00:39:22There's the reverse curl,

00:39:23like a hammer curl,

00:39:24but different because it's bands.

00:39:25Let's see.

00:39:26And then a curl,

00:39:27and then another one.

00:39:28You're doing 2 curl, 2 hammers.

00:39:30Nice job.

00:39:31What number are you on, bro?

00:39:32You're working.

00:39:33There's your reverse.

00:39:34Nice.

00:39:35Still working the forearm,

00:39:36just like a regular hammer curl

00:39:37with the weights.

00:39:38Wow.

00:39:39Write it down.

00:39:40Same thing.

00:39:41Important.

00:39:42So when you come back, you know.

00:39:43I know I kind of beat this into the ground,

00:39:44but it's important.

00:39:45If you don't write it down,

00:39:46you have no clue,

00:39:47and it's good having a clue.

00:39:48A clue's good.

00:39:49Now we're playing the plain old hammer curls.

00:39:51Hammers are a little bit easier

00:39:52than regular curls,

00:39:53so you can heavy up the weight,

00:39:54the resistance a little bit.

00:39:55Kate, you ready?

00:39:56Yeah, I'm heavying up my weight.

00:39:57Oh.

00:39:58Oh.

00:40:005, 4, 3, 2.

00:40:02Up.

00:40:03Down.

00:40:05Up.

00:40:07Down.

00:40:08Like you're building a house.

00:40:09Up.

00:40:10Hammer down.

00:40:11Up.

00:40:12Down.

00:40:13All right.

00:40:14Let's see if they're doing it right.

00:40:15Now come back in.

00:40:16I swear to God.

00:40:17Straight arms.

00:40:18Body's not moving.

00:40:19It's all right up in here.

00:40:20Forearms.

00:40:21What do you got, dude?

00:40:22How many can you do?

00:40:23Eight.

00:40:24I think you got 12.

00:40:25I think you picked a light weight.

00:40:26I think so.

00:40:27I'll get it.

00:40:28I'll join you, man.

00:40:29I won't feel so bad.

00:40:30Here we go.

00:40:31I'll get a couple more.

00:40:32Oh, yeah.

00:40:36Oh, yeah.

00:40:39Oh, that's good.

00:40:43Good.

00:40:45All right.

00:40:46It's time for maximum rep pull-up.

00:40:48My recommendation here would be if you feel good,

00:40:51do the one you don't like.

00:40:53Do the one you're not great at.

00:40:54If you're feeling kind of timid, kind of beat up,

00:40:56do the one you're pretty good at.

00:40:58Bobby, what kind are you going to do, dude?

00:41:00Wide front.

00:41:01Wide front.

00:41:02Oh, then we're going to have to make these a little wider.

00:41:04That's wide, dude.

00:41:05What are you going to do?

00:41:06I'm going to wide.

00:41:07Wide.

00:41:08Kate?

00:41:09I'm going to do corn cob.

00:41:10Whoa!

00:41:11Give it to me.

00:41:12I feel good.

00:41:13Kate's doing corn cob.

00:41:14So, Katie's anxious.

00:41:15I'm done talking.

00:41:16Five, four, three, two.

00:41:17Here we go.

00:41:18One, two, three, four, five, six.

00:41:29Count it all.

00:41:30Count here.

00:41:31Seven, eight, nine, ten.

00:41:37Oh, I only got eight more.

00:41:38Nothing to it.

00:41:39Here we go.

00:41:42Losing my mic.

00:41:43I don't care.

00:41:44I'm hanging in there.

00:41:45I think it's the 13, 14.

00:41:4814.

00:41:5215, 16.

00:41:53I'm thinking my break.

00:41:54Break's over.

00:41:58Bobby's using his chair.

00:41:59Smart man.

00:42:00I don't need no sinking chair.

00:42:09That's all I got to say about that.

00:42:13So, here's what Bobby did, which you can do, too.

00:42:16If you want to keep moving and grooving the same time I'm moving and grooving,

00:42:19pull the chair in, do what Katie's been doing, and add up your numbers

00:42:25instead of just stopping.

00:42:27I'm not saying to do that throughout the whole routine,

00:42:29but that's a smart move.

00:42:31Bobby brought the chair in.

00:42:32He wanted to get a few more reps, just like you can.

00:42:35All right, P90X lovers.

00:42:38We got Superman.

00:42:40We are going to do five of these for ten count holds.

00:42:43I want maximum height.

00:42:44Are you guys ready?

00:42:45Ready.

00:42:46Katie, you ready?

00:42:47I love the Superman.

00:42:48You love because you're a super girl.

00:42:50All right.

00:42:51Everybody up.

00:42:53Arms out.

00:42:54We're going in five hold.

00:42:56Three, two.

00:42:57Keep your eyes down.

00:42:58Don't lift your head up.

00:42:59That would be bad for your neck.

00:43:00Five, four, three, two.

00:43:01One, two, three, four, five, six.

00:43:06Get some height.

00:43:07Seven, eight, nine, ten.

00:43:10Relax.

00:43:12No more relaxing.

00:43:13One, two.

00:43:14Come on.

00:43:15Three, four.

00:43:16Good.

00:43:17Five, six, seven, eight.

00:43:20Get them up.

00:43:21Nine, ten.

00:43:22Relax.

00:43:24Everybody up.

00:43:25Five, four.

00:43:26One, two, three, four.

00:43:29Reach in front of you.

00:43:30Five.

00:43:31Thumbs in the air.

00:43:32Six.

00:43:33Breathe.

00:43:34Seven.

00:43:35Head down a little bit.

00:43:36Eight, nine.

00:43:37Done.

00:43:38That's three, right?

00:43:39Yes.

00:43:40Two more, right?

00:43:41Right.

00:43:42Katie, show the boys how to get up.

00:43:43Come on.

00:43:44And one, two.

00:43:45Look at this.

00:43:46Three, four, five.

00:43:47Mark, you see that?

00:43:48Six.

00:43:49That's a good dude, huh?

00:43:50Seven.

00:43:51Give me an uh-huh.

00:43:52Eight.

00:43:53Let me hear you.

00:43:54I had a big break.

00:43:55Five, four, three, two.

00:43:56One, two.

00:43:57My hands are higher than yours.

00:43:58Three.

00:43:59Four.

00:44:00My hands are higher than yours.

00:44:01Four.

00:44:02Five.

00:44:03Six.

00:44:04Seven.

00:44:05Eight.

00:44:06Nine.

00:44:07Relax.

00:44:08Oh, damn.

00:44:09Say ow.

00:44:10Ow.

00:44:11You don't have to write that one down.

00:44:15Just showing up for that one does the trick.

00:44:18All right.

00:44:21You could, though, write a little note that for a lot of folks,

00:44:25you're going to barely be able to get your feet

00:44:27and your hands off the floor.

00:44:29It's okay to make a little note that says struggled.

00:44:32And over the course of time, you'll notice that your arms go up,

00:44:35your feet go up, which means your lower back is getting stronger

00:44:38and stronger every time you do it.

00:44:40Okay, we're back to hammer land, in and out hammer time.

00:44:43I'm going to let my load here a little bit because, you know,

00:44:46I'm a little tired from talking so much.

00:44:48Here we go.

00:44:50Five, four, three, two.

00:44:52Hammer normal.

00:44:54All the way down.

00:44:55Turn them out.

00:44:56Hammer out to the side.

00:44:57That you'll find harder.

00:44:58And down.

00:44:59Hammer normal.

00:45:00That would be two.

00:45:02And this is two.

00:45:05And down.

00:45:06This is three.

00:45:09And this is three.

00:45:12And down.

00:45:13Very good.

00:45:14That's it.

00:45:15I'm done struggling.

00:45:16Let's check out the kids.

00:45:17Open them up.

00:45:19This is one of those double ones.

00:45:21So you're technically really doing 16, maybe 20 reps here

00:45:26because you're going in and out.

00:45:28Very nice.

00:45:30Look at Tim working.

00:45:32Good.

00:45:33Let me see you hammer center with the bands.

00:45:35Oh, my gosh.

00:45:36Oh, my gosh, she says.

00:45:37I'm getting tired.

00:45:38You are?

00:45:39What number are you doing?

00:45:40That's seven.

00:45:41How many are you going to do?

00:45:42I don't know.

00:45:43That's eight.

00:45:44What do you think, Tim?

00:45:45And that's eight.

00:45:46You're going to 12.

00:45:47Bobby, what number are you on?

00:45:48It's going to be 18.

00:45:49Nice.

00:45:50How many are you going to do?

00:45:51Do nine.

00:45:52Do nine.

00:45:53Come on.

00:45:54Be a buddy.

00:45:55I'll knock out some more.

00:45:56Just for you, Tim.

00:45:57I don't like more than eight.

00:46:10I don't like it.

00:46:11I want to stop early.

00:46:12I want to live big and stop early.

00:46:14One more each.

00:46:15Here we go.

00:46:16A little break.

00:46:17They're right, and they're down.

00:46:18I'm finishing up.

00:46:19Oh.

00:46:20Oh.

00:46:21Hey, guess what this is.

00:46:22Last move.

00:46:23Last move.

00:46:24Last move.

00:46:25Last move.

00:46:26Oh, and it's a beauty.

00:46:31It's called strip set curl.

00:46:33This is, last move, last move, last move, last move.

00:46:39Oh, and it's a beauty.

00:46:41It's called strip set curls.

00:46:43Four weights, set them up, line them up.

00:46:46Eight each, everybody does the same amount of reps.

00:46:49You ready?

00:46:51Tim's got the psycho bands.

00:46:52I don't know how the heck he's gonna do that

00:46:53four times in a row.

00:46:55Let me see.

00:46:56I'm starting with 45s, I think it's ambitious.

00:46:59Dude, I'm starting with 45s, what are you starting with?

00:47:01I was gonna start with 40s.

00:47:02Wrong!

00:47:04All right.

00:47:07Are you ready?

00:47:08I'm ready if you're ready.

00:47:10I'm gonna get back there with Bobby.

00:47:12Me and Bobby.

00:47:13Oh dude, this is gonna hurt so much.

00:47:16Such a beautiful way.

00:47:17We're gonna do a non-supinated type.

00:47:19All right, Tim, turn them forward.

00:47:21Oh, this is gonna be ugly.

00:47:23P90X fans, let's go!

00:47:26One, down.

00:47:29Two, down.

00:47:31Three, down.

00:47:34Four, down.

00:47:37Five, down.

00:47:40Six, down.

00:47:43Seven, don't understand me, Bobby!

00:47:47Okay, those are going bye-bye now.

00:47:50Bye-bye.

00:47:52Put them down.

00:47:53Mini break.

00:47:55Did 45s, going to 40s.

00:47:58Okay, here we go.

00:48:00Going to 40s.

00:48:03All right, Bobby, I'm coming.

00:48:05You ready, dude?

00:48:06You went to 30s.

00:48:08What's up?

00:48:09Okay, he's doing the smart thing.

00:48:10I'm not gonna give him a hard time.

00:48:11Here we go.

00:48:13One, and down.

00:48:15Two, and down.

00:48:18Three.

00:48:21Four.

00:48:24Five.

00:48:25Okay, I need my break.

00:48:26You keep going.

00:48:28I got six, seven, eight.

00:48:34Oh my God.

00:48:41Okay, all right.

00:48:43Ouch, ouch.

00:48:46Okay.

00:48:48Grabbing the next one down.

00:48:50Next one's 40s, is that my next one?

00:48:52I've lost track of life.

00:48:53You just did 40s.

00:48:54Oh God.

00:48:55I got 35s?

00:48:57I was so hoping for 30s.

00:48:58All right.

00:48:59I'm procrastinating.

00:49:02Dude, I'm with you.

00:49:03All right, you ready?

00:49:04Five, four, three, two.

00:49:05One, down.

00:49:08Two, down.

00:49:10Three, down.

00:49:13Four.

00:49:14Four more, so watch.

00:49:15One, down.

00:49:18Two, down.

00:49:19Down.

00:49:26I think I blew out my esophagus.

00:49:29Oh, we got one more.

00:49:32Let's go.

00:49:33Oh, I'm feeling it now.

00:49:35Grab it, I got my 30s.

00:49:39Five, four, three, two.

00:49:42Here we go.

00:49:43You and me, dude.

00:49:44Five, four, three, two, go.

00:49:46One, down.

00:49:48Two, down.

00:49:51Three, down.

00:49:53Four, come on.

00:49:56Five, come on.

00:49:57Six, seven, eight.

00:50:01Seven.

00:50:05Oh God.

00:50:07Very nice.

00:50:08Oh my goodness.

00:50:10That's a workout.

00:50:12It's time to cool down.

00:50:14You earned it.

00:50:15All right.

00:50:17Shake it.

00:50:19Hey, everybody at home, you got tickets?

00:50:23Yeah, tickets.

00:50:24Tickets to what, Tony?

00:50:25To the show.

00:50:26What show?

00:50:29They got a show.

00:50:30All right.

00:50:33That's excellent.

00:50:35All right.

00:50:36We got the world famous Karen Potsters.

00:50:40Stir it up.

00:50:41Stir up the soup.

00:50:42What kind of soup you got, Kate?

00:50:44I got a tomato soup.

00:50:45Tomato.

00:50:46Sounds pretty healthy.

00:50:47Hopefully not too much sodium.

00:50:48Let's go the other way.

00:50:50Tim, what kind of soup you got, bro?

00:50:52Chicken noodle.

00:50:53Chicken noodle.

00:50:55I'm sure those are whole wheat noodles.

00:50:57All right, other way.

00:50:59Clockwise.

00:50:59Bobby, what do you got?

00:51:00What are you stirring up over there?

00:51:01Oh, you got the split pea, oh yeah.

00:51:05Nice.

00:51:06I got the non-dairy corn chowder.

00:51:09Oh yeah, other way.

00:51:10Nice.

00:51:12All right, everybody, hang down.

00:51:14Come up nice and slow.

00:51:16Like an elephant.

00:51:17Elephant, elephant, take your time.

00:51:20Oh, that feels so good.

00:51:23All right, widen up them feet.

00:51:25Let's stretch everything else out.

00:51:26Arms up nice and tall.

00:51:28Plug them fingers in, spread them, spread them.

00:51:31Pull wide, scrape the walls behind you with those elbows.

00:51:36Wow.

00:51:38Arms up.

00:51:39Wide again, number two.

00:51:42Fantastic.

00:51:43Again, last time.

00:51:44Up nice and tall.

00:51:46Pull wide.

00:51:48And the coup de grace.

00:51:49Feet shoulder width apart.

00:51:50Place the left hand here.

00:51:51Turn your right hip out.

00:51:52Reach up, big old side stretch.

00:51:54You can rest your left hand on your left leg.

00:51:56Reaching, breathing, looking up.

00:51:59The eye of the elbow,

00:52:00because it's looking back, saying what, Bobby?

00:52:02Hi.

00:52:04What you're saying, Tim?

00:52:08Not saying pretty.

00:52:10Arms up, other arm.

00:52:12Nice and tall.

00:52:13Kick the left hip out to the left.

00:52:15Looking up.

00:52:16You can rest the right hand here on this side, too.

00:52:18You're breathing.

00:52:20Oh my God, this is it.

00:52:21Five, four, three, two, one, and let it go.

00:52:26P90X, back and biceps.

00:52:29Timmy, Bobby, KT, I'm Tony.

00:52:33Everybody, don't forget,

00:52:34take your coffee drink, very important.

00:52:37See you next time.

00:52:59What's really, really amazing about AbbrevX

00:53:01is you give people an opportunity

00:53:03to get the best, most ripped abdominal area

00:53:07they've ever had in their lives.

00:53:08We're doing over 300 moves here,

00:53:10but the only way you're gonna get the results

00:53:12in the sculpted abs that you want

00:53:14is that you've got to bring it.

00:53:15Ab Ripper X, I hate it, but I love it.

00:53:19♪♪

00:53:23Hey, boys and girls, welcome to Ab Ripper X.

00:53:26Couple things right off the bat.

00:53:28This is not Ab Ripper 100 and 200.

00:53:30This is Ab Ripper 339.

00:53:32So if this is new to you,

00:53:34take your time, pace yourself, and take breaks.

00:53:37We got 11 moves.

00:53:38They're all 25 reps.

00:53:40We got in and outs, 5-4, 3-2.

00:53:44Here we go.

00:53:45And 1 and 2 and 3.

00:53:47This is core work.

00:53:484 and 5.

00:53:50Not just abs.

00:53:516, you might feel this in your thighs.

00:53:527, your hip flexors.

00:53:538, 9, you're supposed to.

00:53:5610, get those, that chest up.

00:53:58Bring it, bring it.

00:53:59Here we go.

00:54:01Oh, Adam, he's a hot shot.

00:54:03He had to put his hands in the air.

00:54:04Here we go.

00:54:05His chest is up, his knees are in.

00:54:07Nice form, everybody.

00:54:0825.

00:54:09Let's see Jason.

00:54:10Reach up nice and tall.

00:54:12Audrey's got her hands on the floor.

00:54:13That works fine for her.

00:54:14There you go.

00:54:1525.

00:54:16We got bicycles.

00:54:17I'm on my butt.

00:54:18I'm done instructing.

00:54:19We're going to go forward first.

00:54:21I got my hands on the floor.

00:54:23Here we go.

00:54:241, 2, 3, 4, 5, 6, 7, 8, 9.

00:54:32You can do this.

00:54:3310 if you want to.

00:54:3411, 12, 13, 14, 15, 16.

00:54:40Burn.

00:54:4117, 18, 19, 20, 21, 22, 25, 23, 24, 25.

00:54:49And reverse.

00:54:50Here we go.

00:54:51We're not going to mess around.

00:54:525, 4, 3, 2, go.

00:54:531, 2, I'm up.

00:54:553, 4.

00:54:57They're going to count.

00:54:58Keep moving.

00:54:59Nice straight line here.

00:55:00Chest is up.

00:55:01Big circles.

00:55:03Support with your hands if you need to.

00:55:05Jason, he's the king.

00:55:07He's the Rip King.

00:55:08Hands are high for the balance.

00:55:09A little bit more work makes me happy.

00:55:12Nice.

00:55:13Looking good.

00:55:1419, 20, 21, 22, 23, 24, and 25.

00:55:23Time for Crunchy Frog.

00:55:24Everybody gets their hands off the floor.

00:55:27Here we go.

00:55:28Arms are out.

00:55:29I want to see them spread.

00:55:305, 4, 3, 2, and wrap and open.

00:55:351, 2, 3, 4, 5, 6.

00:55:40Here's our pace.

00:55:417, 8.

00:55:42You need breaks.

00:55:439, 10.

00:55:44You better take them.

00:55:4512.

00:55:46Reach your chest up.

00:55:4713.

00:55:48You can do this.

00:55:49You see this?

00:55:50Gather yourself.

00:55:51Heck, I'm doing it.

00:55:52You can do it too.

00:55:53Then you jump back in when you're ready.

00:55:58There ain't no part 1 or part 2.

00:56:00It's part 2.

00:56:01Last one.

00:56:03We've got Cross Leg.

00:56:04Are you ready?

00:56:05Wide Leg Sit Up.

00:56:06So, two versions.

00:56:09Cross Leg or Wide Leg.

00:56:11This one's easier.

00:56:12Are you ready?

00:56:13Everybody back.

00:56:14Left hand behind the head.

00:56:17Reach up and over.

00:56:195, 4, 3, 2, up.

00:56:21Touch your toe.

00:56:23You can see.

00:56:24Now switch hands.

00:56:25Up.

00:56:26Touch the toe.

00:56:27Come on back.

00:56:28Up.

00:56:29Look, I'm reaching up and then over.

00:56:31What I'm not doing is this.

00:56:32I'm not going straight and here.

00:56:34I'm going straight up and over.

00:56:38And then switch the hands.

00:56:40Up and over.

00:56:42Up and over.

00:56:46Now look.

00:56:47These are a little bit harder.

00:56:49You can't use the weight of your legs.

00:56:51I'm just going up and crossing over.

00:56:53Other side.

00:56:54Up and over.

00:56:56All day long.

00:56:58Good.

00:56:59Jason.

00:57:01That's my brother.

00:57:02Come up.

00:57:03That's 12.

00:57:04We're going to be here a while.

00:57:05It's 25 reps.

00:57:06You need a break.

00:57:07Take the break.

00:57:09Good.

00:57:10Now, look at that.

00:57:12Look at him reach way up and then down.

00:57:14Nice.

00:57:15Look at his chin.

00:57:16It's off his chest the whole time.

00:57:18He's not tucking his chin in.

00:57:19Good clean form.

00:57:20This is core.

00:57:21This is not just crunches.

00:57:23Okay?

00:57:24This is big time.

00:57:25Ab Ripper X.

00:57:26Okay?

00:57:27Nice.

00:57:28I'm going to finish up with the kids.

00:57:31Here we go.

00:57:33And up.

00:57:35I'm going to cross my legs.

00:57:37And up.

00:57:39And down.

00:57:41And up.

00:57:43And down.

00:57:45And up.

00:57:46And down.

00:57:47One more for fun.

00:57:49And reach up.

00:57:50And down.

00:57:51Okay.

00:57:52Time for Pfeiffer scissors.

00:57:54Two tips.

00:57:55Flex your feet and straighten your legs the best you can.

00:57:57Everybody down.

00:57:58Hands on the floor next to your body.

00:58:01Take the left leg out.

00:58:02Inch off the floor.

00:58:03Right leg up as high as you can.

00:58:05Scissor.

00:58:06Get it?

00:58:07Change when you hear the number only.

00:58:095, 4, 3, 2.

00:58:11And 1.

00:58:13And 2.

00:58:15And 3.

00:58:17Don't change without the number.

00:58:19And 4.

00:58:21And 5.

00:58:23And 6.

00:58:25And 7.

00:58:27Breathe, people, now.

00:58:29And 8.

00:58:31And 9.

00:58:33I know we're taking our time.

00:58:35And 10.

00:58:37I think I'm going to say 11.

00:58:39And 11.

00:58:41Let's check on everybody.

00:58:43And 12.

00:58:45Good, Audra.

00:58:4713.

00:58:49Kick the toe that way.

00:58:5114.

00:58:53Fight the toe this way.

00:58:5515.

00:58:58Wait till you hear the number.

00:59:0019.

00:59:02He's working to straighten that leg.

00:59:04There's 20.

00:59:0621.

00:59:08Hit my hand.

00:59:1022.

00:59:12Hit my hand.

00:59:1423.

00:59:1624.

00:59:18That's it, Jason.

00:59:20Work.

00:59:22Come on, again.

00:59:24One more.

00:59:27Halfway already, man.

00:59:29Party's almost over.

00:59:31What a bummer.

00:59:33If you need a break, take them.

00:59:35We're doing 25 of pop.

00:59:37We got hip rock and raise.

00:59:39Feet are together.

00:59:41The distance between the upper legs and the lower legs stays the same.

00:59:43Hands are here.

00:59:45When I reach the halfway point, my toes go skyward.

00:59:47Let's make it pretty.

00:59:495, 4, 3, 2.

00:59:51That's 1.

00:59:532.

00:59:55Don't get ahead of me.

00:59:574, it's up.

00:59:595, it's up.

01:00:016.

01:00:037.

01:00:05Keep those knees wide.

01:00:078.

01:00:099.

01:00:1110.

01:00:13Don't do this.

01:00:1511.

01:00:1712.

01:00:19This is wrong.

01:00:2113.

01:00:2414.

01:00:26That's where the money is.

01:00:2815.

01:00:30Get them up.

01:00:3216.

01:00:3417.

01:00:3618.

01:00:3819.

01:00:4020.

01:00:42You need that break.

01:00:44Take it.

01:00:461.

01:00:484 more.

01:00:502.

01:00:53Just when you thought that was gorgeous enough,

01:00:55we're going to do pulse up or heels to the heavens.

01:00:57Whatever you want to call it.

01:00:59Legs are up.

01:01:01Together.

01:01:03Straight.

01:01:05Some of you can't do this.

01:01:07I want you to fight over time to straighten those legs.

01:01:09Heels up.

01:01:11Toes down.

01:01:13Straight up.

01:01:15Not this way.

01:01:17Here we go.

01:01:191, 2, 3, 4.

01:01:215.

01:01:236.

01:01:257.

01:01:278.

01:01:299.

01:01:3110.

01:01:3311.

01:01:3512.

01:01:3713.

01:01:3914.

01:01:4115.

01:01:4316.

01:01:4517.

01:01:4718.

01:01:5020.

01:01:5221.

01:01:5422.

01:01:5623.

01:01:5824.

01:02:0025.

01:02:02V-up roll-ups.

01:02:04Nobody go.

01:02:06We show the folks the form.

01:02:08Your hands never go over your head.

01:02:10Hands to the ceiling only.

01:02:12That is number 1.

01:02:14We roll back.

01:02:16When my lower back hits the floor,

01:02:19I come up on my butt.

01:02:212.

01:02:23You got it?

01:02:25Get your lower back off the floor.

01:02:27If you can only do this and the pulse up,

01:02:29I don't care.

01:02:31In time, get it up.

01:02:335, 4, 3, 2, 1.

01:02:35Touch the toes.

01:02:37Get it up.

01:02:39Come down.

01:02:41That is 3.

01:02:43That is 4.

01:02:45That is 5.

01:02:48That is 6.

01:02:50Let's get synchronized.

01:02:52Roll it up.

01:02:547.

01:02:56Pulse it up.

01:02:588.

01:03:00That would be 9.

01:03:0210.

01:03:04Imagine you have to do 100 of them.

01:03:0611.

01:03:0825.

01:03:10Good.

01:03:1212.

01:03:1413.

01:03:16Roll it up.

01:03:18The hands never come past here.

01:03:20She pulses up.

01:03:22Roll it up.

01:03:24Get it up.

01:03:26Roll it up.

01:03:28Get that lower back off the floor.

01:03:30There it is.

01:03:32Nice work.

01:03:34Let's check out Adam.

01:03:36Nice.

01:03:38Roll it up.

01:03:40Good.

01:03:42That is 24.

01:03:45And a bonus.

01:03:47He is a madman.

01:03:49Oblique V-ups.

01:03:51Everybody on your right side.

01:03:53Here we go.

01:03:55Here is the deal.

01:03:5730 degree angle.

01:03:59Right arm, right side.

01:04:01Hand behind the head.

01:04:03Let's get up on your hip and butt.

01:04:05Keep your legs straight.

01:04:07Keep your shoulder and feet off the floor.

01:04:095, 4, 3, 2, 1.

01:04:112, 3, 4.

01:04:145, 6.

01:04:167, 8.

01:04:189, 10.

01:04:2011.

01:04:22Hang in there.

01:04:2412.

01:04:2613, 14.

01:04:2815.

01:04:3010 more.

01:04:321, 2, 3, 4, 5.

01:04:34Be a machine.

01:04:366.

01:04:387, 8.

01:04:40Last one.

01:04:42Flip it around.

01:04:44They are working hard.

01:04:46I know you are.

01:04:48Here we go.

01:04:50Left side.

01:04:52Left hand.

01:04:5430 degree angle.

01:04:56Hand behind the head.

01:04:585, 4, 3, 2, 1.

01:05:002, 3, 4.

01:05:02Keep those legs straight.

01:05:045, 6.

01:05:067, 8.

01:05:089.

01:05:1110.

01:05:1311, 12.

01:05:1513.

01:05:1714.

01:05:1915.

01:05:2116.

01:05:23Get up.

01:05:25Make a contact.

01:05:27Nice work.

01:05:2923, 24.

01:05:3125.

01:05:33Ab.

01:05:35Ripper.

01:05:37X.

01:05:40Three versions.

01:05:42I'm going to show you.

01:05:44If I'm climbing my right leg,

01:05:46the closer my heel is to my butt,

01:05:48the harder it is.

01:05:50Harder, easier, easiest.

01:05:52You got it?

01:05:54Let's climb.

01:05:5612 per side.

01:05:585, 4, 3, 2, 1.

01:06:00I'm up.

01:06:02I'm up.

01:06:04I'm up.

01:06:06I'm up.

01:06:08Straight bottom leg.

01:06:10He's doing the easy version.

01:06:12Jason's got two hand grab.

01:06:14And Audra, she's just going straight up.

01:06:16You see the difference?

01:06:18That is harder.

01:06:20That is harder.

01:06:22Or you start on the inside

01:06:24and reach up and do one grab.

01:06:26You can do four grabs.

01:06:28I don't care.

01:06:30Just get up your leg.

01:06:32The less grabs, the harder it is.

01:06:34Good.

01:06:37Other side.

01:06:395, 4, 3, 2, 1.

01:06:41Happy one.

01:06:43Come on down.

01:06:45Keep the leg straight.

01:06:47Keep it on one plane.

01:06:49Don't let it move around.

01:06:51Here's a no grab.

01:06:534.

01:06:55Reaching up.

01:06:57No grabs.

01:06:59Just touch it.

01:07:01Here's a two grab.

01:07:03There you go.

01:07:06No grabs.

01:07:08The harder it is, the further this heel is in.

01:07:10Nice.

01:07:12One more time.

01:07:14Come on up.

01:07:16Now we're going to finish up strong.

01:07:18I can't believe it's almost over.

01:07:20Mason, twist.

01:07:22Bring the fists, the hands together.

01:07:24Clasp the hands.

01:07:26You're going to make contact with the floor every time.

01:07:28Get the legs up.

01:07:30We're going to start with the right first 40 times.

01:07:32Do as many as you can.

01:07:35Come on up.

01:07:371, 2, 3, 4, 5, 6, 7, 8, 9, 10.

01:07:471, 2, 3, 4, 5, 6, 7, 8, 9, 20.

01:07:57Come on now.

01:07:591, 2, turn.

01:08:013, 4, 5, 6, 7.

01:08:03Come on.

01:08:058, 9, 30, 31, 32, 33, 34, 35.

01:08:11Come on.

01:08:1336, 37, 38, 39.

01:08:15Bonus.

01:08:17Come on.

01:08:191, 2, 3, 4, 5, 6, 7, 8, 9, 10.

01:08:29I felt that.

01:08:32You've just completed AbReferX, boys and girls.

01:08:34If you stuck with us, you did 349 core-slash-ab exercises.

01:08:40Thank you very much.

01:08:42Let's do a little stretch, everybody.

01:08:44Let's do a little upward dog.

01:08:46Let's take care of our stomach.

01:08:48Come on.

01:08:50Here we go.

01:08:52Get on your mats.

01:08:54You can do cobra too here if you want.

01:08:56That's it.

01:08:58Upward dog.

01:09:01Remember, tip of the day, don't do this every day.

01:09:03You don't need it.

01:09:05You don't work other parts of your body every day,

01:09:07and you shouldn't work abs every day.

01:09:09Especially AbReferX.

01:09:11Let's all go into child's pose.

01:09:19We're going to stay there, and I'm going to say,

01:09:21nice work.

01:09:23If that's your last workout of the day,

01:09:25it's a good time for your recovery drink.

01:09:27I highly recommend it.

01:09:30Let's go.

01:10:00Upward dog.

01:10:31Beachbody.com

01:10:41You're closer than you think.

P90X 10 - Back & Biceps

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