- 1 year ago
Category
🛠️
LifestyleTranscript
00:00You
00:30You
00:44Nice job back here. Come on mark Briggs. You're late again. What's up with that guy? Hello America?
00:49It's plyo side death by jumping. No, I'm just kidding. It's life. It should be called plyo life
00:55Let me talk about some of the things you need. Okay, first of all, you need a stability ball very important
01:00Right. We got a foam roller here. I have the world-famous rumble roller or the rumble roller 10,000
01:05That's what I call it. All right a little mat here for cooling down
01:08That's important right later a towel because you go and sweat like you never did before hydration. That's important. Okay water
01:15Very important Tracy's making noise. I don't want you doing back there. Also
01:19We have a little little piece of tape, right?
01:21We're gonna do is take some more tape put right in the middle just like that
01:27Break it off like that
01:30Boom, look how pretty that is. So you can set up set that up if you want to we got Roberto back here
01:35He's gonna modify Roberto. What's up, man? He's a dancer. He's a singer. He's a prancer. Como esta
01:42Okay, we mark mark Briggs he's a fighter a brawler and also lover he loves loves MMA
01:48So don't get him mad cuz it'll hurt you so bad. All right, Tracy Morrow. We know where we love her as well
01:53She has four thousand seventy two children. She lives in a house the size of Kansas. It's crazy
01:58It's just amazing and she laughs at everything I say, that's why she's here and she's really good
02:02All right, so we kids ready to get going. It's ready. You ready to go at home cuz I'm coming to get you
02:06All right, ready. Let's do some twists. We're gonna grab our stability balls
02:12Roberto's gonna use a towel. Hopefully you have a towel if you don't you live in a van down by the river
02:15Okay, so let's start to the right and do ten three two one and over
02:21full extension
02:22Just like this
02:24Back and forth feel that in your waist
02:27Good pivot the feet
02:28That's nice and time is up. We got squats
02:33shoulder distance apart with the feet and
02:39Let me check on the kids because I want Tracy's hips to go back
02:44All right ball comes up hips go back distance between the toes and heels pretty much the same
02:49Let's see mark nice form dude arms are straight
02:52Gorgeous doesn't get better than that Roberto. You're right using the towel just as good very nice side stretches. So
02:58Here we go. I'm gonna do it without the ball reach up tall to the right and hold
03:04And come to the top and to the left and hold don't move mark breaks
03:08To the top and to the right don't move right there. Great. You see how this towel works if you don't have a
03:15Stability ball, then you can go to beach body and get one right straighten those arms. Oh
03:20See see good over nice. Come on up. This is number seven straight no more. Oh, yeah
03:27Let's just treat it stick Tracy out over here. Nice and up and all the way over
03:33Gorgeous doesn't get better than that and one more back lunges. I'll get the ball
03:38Looks like this kids. Are you ready? So feet, you know hip distance apart gonna step back with the right first three two
03:46One bend that knee gauge the glutes
03:49and
03:51Again, there's three and I'm preparing the body prepping the body for pliers
03:59How they doing I got a check
04:02Mark bent knee putting action in that glute nice reaching up nice and tall
04:07Perfect Tracy nice last one Atlas. So here's what I want you to do. Okay
04:13Feet are super wide now, right?
04:15Reach down use a towel stability ball fake it. I got nothing still works three two one
04:20full extension
04:23Full extension, let's see if Roberto's doing it right here now watch
04:28That's four see this is between his calf and his other leg. It's good and wide and long nice other side right away
04:36Here we go
04:38They started without me, where's the love
04:41Down I gotta catch up to the team. They know what they're doing this team
04:46Not waiting for me. I think a flyer side now
04:49And good. All right, so we've warmed up. We're gonna start into the foam rolling sequence. All right, we're gonna do a little
04:56Myofascial release what the heck is that tone?
04:58Well, you know you can go to an expensive masseuse and you can work out all your muscles that way or follow us now
05:05Roberto doesn't have a foam roller, right?
05:07I'm using the rumble roller or the rumble roller def 10,000. That's what I call it
05:12Right, so the beautiful thing about the foam roller and you've heard me say this
05:17You're gonna hear me say this a lot is you want to release all those parts of your body?
05:21They're tight. They're angry those hot spots all about recovery and mobility. You got it
05:27Say it with me recovery and mobility say it say it man recovery and mobility. Oh, he said it
05:33Tracy Morrow recovery and mobility now, we're only spending three minutes
05:38This is basically our little demo show you how important foam rolling is, right?
05:43So the idea here is to work on your hot spots
05:46Alright mark what's bugging you today? That would be my calf right calf. So he's what he's gonna do here. He's gonna settle, right?
05:53He's not rolling around like he's you know rolling out dough the rolling pin
05:56He's just gonna find that spot then turn a little bit. You can laugh. These are funny
06:01Nice thanks, man
06:03So at the halfway point, you know, we're gonna go back and forth and do the other side for you at home
06:07I am begging you I am pleading to you hit the pause button
06:11Spend as much time with that foam roller as possible and get your body ready for this workout
06:17The other thing too before we begin is footwear. What are you gonna wear on your feet, by the way?
06:22Wrong bare feet on cement. Don't recommend it. Don't recommend it. Okay, what I recommend is really springy
06:29Bouncy shoes, of course, you can use a nice foam foam mat. That's important too. So the equipment's everything, right?
06:36we've got our
06:38Our little mat got our towel got our tape got the water
06:43Stability ball foam roller. All right, I'm gonna finish out because I've got a little
06:48Inside the thigh action a little adductor action on that right leg now if I cry out
06:55That means it's working
06:58so
06:59Where are you? Jeff? Come on over here Jeff
07:02Where are you buddy? Come on over here, man. Let me show you something. So what I'm doing is
07:07I've got the spot by my knee, right?
07:09and
07:13Tumbler the rumbler
07:15And I'm working my inner thigh and the idea here is to find that spot and sit on you know
07:21So you're letting your body weight
07:24Mother Earth your body weight and the foam roller working together to sort of find those spots that need
07:30That work now watch I'm gonna raise my foot up
07:34That makes a difference I
07:37Hang out here. We got about 30 more seconds. I'm gonna do the other side real quick get over here
07:44Right there
07:46You know, I was rolling this out earlier. And by the way, too
07:49You know, I mean you can foam roll afterward. All right, this is gonna seem weird at first
07:54It's gonna seem odd and new and unusual, but the more you use it the more you become familiar with it
07:59the more it helps your body recover and
08:03Prepare for the next we've got a few more seconds
08:06Keep going if you need it, we're gonna do a little core engagement
08:11So get on your elbows engage the core drive the heels back is everybody ready. Yep. All right, let's see everybody
08:18so
08:20Here's the idea here's what I want you to do
08:22I want you to feel what it's like to engage your core these come up legs are flexed heels go back
08:27Butt is squeezed lower back up tilt the pelvis forward towards your elbows magical. All right a few more seconds
08:34Let's check mark Briggs
08:35Can you get these higher?
08:37Drive that further back tilt the pelvis more. Yep right there. This is not a tool. This is his little this is a little pack
08:44All right
08:45Tracy's making adjustments. So heels back trace back back back back. Ah better squeeze the butt cheeks pelvis up. There it is. Okay good
08:53Nice everybody world's greatest threat. I don't know why you called it that we just like it
08:59So, how we doing kids
09:01They're quiet nervous. I'm worried about him. It is plyo side
09:05All right, so left leg forward right one back both hands on the inside of that left foot
09:10All right outside arm up first up and hold
09:14Bring it down inside
09:17Good keep it coming
09:19Switch sides. Thank you very much
09:22outside arm
09:24Inside arms switch the legs mark Briggs
09:28outside arm beautiful inside arm
09:33nicely done Roberto
09:36Good dude outside
09:38Inside we're gonna do six and so are you nice?
09:41Come on up and good perfect
09:46Nice I'll join you on the last one. Here we go and up our last couple anyway
09:53And up very good, okay inchworm time give yourself some room Roberto get way over there you got room Tracy to do two
10:01Hey, by the way at home, you don't have this much space for two then you do one
10:05You just do one come around back and forth. All right, here's what we're gonna do. It's hamstring time
10:09So lock out the legs and arms. No knees. No elbows down
10:13Enjoy this stretch right?
10:15There
10:17Hold that perfect plank good keep the hands where they are walk the feet in now walk the hands out
10:26Good hold that perfect plank
10:28back in
10:30Good turn around
10:32We're going back down
10:35Enjoy that stretch. Ah
10:37Tracy ah nice hold that plank walk the feet in
10:43Mmm good now walk the hands out
10:46Good hold that plank
10:48Good and walk the feet in
10:51Beautiful still warming up. Oh, I love that hamstring. So scorpion. All right, everybody down chest down arms out
11:01Great we're gonna warm up the lower back
11:03We're out there you are so bend the right knee a lot keep it bent drive the heel to the sky
11:08And just go over a little bit. So your right hip comes off the floor six inches
11:12Maybe and then bring it back to keep it high and then down switch sides of the side good
11:18We're gonna activate the glute right there feel that hello glute and hamstring and over
11:24So it's a little back warm up. That's good other side
11:27right leg up
11:30Keep that shoulder down and come back
11:33That is three left one up good and tall
11:37Alright, let's check everybody out here. How's Tracy doing good?
11:42Bend that knee a lot trace a lot a lot a lot
11:44No, bend it first
11:45So come up bend it and then keep it and then come over right to their shoulder down beautiful nice work mark Briggs
11:53Good height nice over shoulder down nice. I don't want you to tap your heel on the other side
11:59Okay, that's overkill. We've got groiners. You feel that working Roberto. Oh, yeah, nice. So here we go
12:05Left leg out hands on the inside
12:08You're gonna bring your feet up to your hands every time three two one
12:13Two three, we're doing 20
12:18Seven eight nine
12:20Ten looking good. I got no changes. Look at the height beer right? Nice and soft soft landing mark Briggs
12:25I got like a bunny rabbit in the woods
12:28Alright, I don't know what that means
12:31Nice. Alright, so a little break here. Okay, and then the workout begins
12:36Foam roll more stretch more if you need it you kids ready Roberto. Oh
12:42Yeah, mark Briggs fire it up man, Tracy Morrow. Hey to one more thing. I want to say before I forget
12:49You can go to team Beachbody.com get some help chat chat rooms message boards all kinds of information
12:54Steve Edwards is in there. He can give you some answers right Steve Steve's out there. I'm there he could talk to me
13:00Twice a month. Hello. I got answers. I know a few things you kids ready final stretching
13:06All right. Here we go. First move
13:08We're gonna go wide leg squats toes out fingers up if you're feeling good
13:12You can palm the floor otherwise just kind of gesture down there. We're gonna do we'll do 35
13:17down
13:20Down to chest and eyes up
13:25For looking good
13:29Six how they doing back there
13:32seven
13:33Eight are you up on your toes Roberto? Absolutely. Good butt down butt back
13:38Nice you stretching already
13:40Your knee cracking nice mark getting his mind right feeling good
13:47There's 14 there trace good nice range of motion knees open knees tracking out over the toes coming way up on the heels
13:53They don't need my help
13:55I'm going down
13:57up
13:58Nice up on those toes good
14:01great now
14:03You're gonna notice
14:04That we're gonna do five rounds four exercises each. The first exercise is a non plyometric exercise
14:10All right
14:11One thing you'll notice too is this routine is quite different
14:15To the p90x one if you have p90x if you don't have p90x
14:19Who are you first of all and up good we got five more here. Let's see. How we doing
14:25Starting to burn he says
14:27Arnold's is in the room. Your Arnold's almost as good as mine, but it's not mine's better. No, not even true 35
14:34Killer Catherine lunges mark throw me an eighter. You got it, brother
14:38All right, you go my man douche
14:41Right leg forward, you know, Mary Catherine's Mary Catherine's would wait
14:45All right, so we're gonna alternate every 10 reps
14:49Right leg forward ball or towel like Roberto. Are you ready? Three two one
15:02Over over over
15:04Come on, come on. Good drop that back knee
15:09Here we go party started. Let's see him
15:12Bend that back knee more Roberto. There you go. Engage the glutes. Nice. No nice over the head
15:19Way up get up there mark Briggs beautiful Tracy smooth easy back knee bent
15:25fantastic and 40
15:28All right, so
15:30two moves down in the first series
15:33fast feet chair jump
15:35You kids ready? All right, so we're gonna launch up straight legs arms go down
15:39Three two go fast feet
15:44jump fast feet
15:47Jump fast feet
15:50Jump nothing fast feet
15:53Jump higher than you fast
15:55Jump fast feet. Keep it going. Keep it. I didn't say jump. Keep it going. Keep it going. Keep it going
16:01Jump down fast feet jump down fast feet jump down
16:06Down faster arms higher faster arms higher faster
16:12jump
16:13Come on jump
16:17Jump hang in there. Come on
16:20Follow me
16:22Come on, follow me. Can you stay there? Okay back jump
16:26jump
16:27Jump fast feet. Hang in there ten nine
16:31Eight jump three times go one two three fast feet go fast. Come on. Come on
16:39last jump
16:40Time good work
16:44Mark felt that
16:46Three down one to go in this series. Okay, then we get a little break
16:50slalom line jumps
16:52Start on the right side
16:55Pick your speed and pace. Okay, you can change
16:58Get your mind, right?
17:00Balls with the feet everybody. No toes. No heels lift the toes up mark ready
17:11Clear that line clear that line
17:14back in four
17:16So good
17:17having fun
17:19fly aside
17:21Roberto, I'm fun. Oh, yeah, yeah
17:24nice
17:25My brain
17:27skippity-skoppity
17:29JC Morrow
17:30How are all your kids gonna do this?
17:33thousands of children
17:35You're gonna change the earth's access
17:37All right last 30 seconds. Pick it up. Pick it up
17:41by the way
17:42Zoom in on my feet. Here's the modification everybody
17:45See what I'm doing
17:47There's a modification. Otherwise go go go go go go. Go. Come on. Come on back and forth
17:55How fast come on back and forth?
17:58Here we go. Oh
17:59Nice nice five four three two done. Did you have fun? Was that fun?
18:07That was fun
18:09Here's our break
18:11Water I'm a fan don't over hydrate though. You'll hurl. That'll be gross
18:21That's good, that's really good
18:26So
18:27One round down four to go
18:29All right, a few more seconds Roberto. You ready? Oh, yeah next round. Let's do it
18:33it's a shorter workout, but the idea here is to
18:36Turn up the volume with every single exercise
18:40Warrior three lunges. Here we go. Right leg for forward
18:43easy for me to say
18:46Now English three two one
18:50warrior three
18:52Down to that lunge. Oh, hold it up to make it pretty
18:55warrior three
18:57and down
18:59warrior three
19:01Hold that lunge
19:03uphold
19:04Which one of you wants to sweep the arms back on this one just to show them out of the case?
19:08Oh
19:09Mark's a sweeper fun. Good. Come on up
19:13So flat here go back up go forward mark if you want sweaty man and back down
19:18Let's just go to end up again. Good eight with four to go. Let's check out Tracy
19:23Hey Tracy, yeah, it's harder than that. It's FYI. All right, look at that. I feel it on the inside. I'm hurting wrong stable
19:3111 one more everybody come up and hold it for five seconds. Five four three
19:36Two other leg join the kids on this one
19:40So here we go. Left leg forward fingertips down back leg straight
19:45one
19:47down
19:49Two down
19:53Three don't get ahead of me Roberto. I'm still up buddy down
19:58four
19:59down
20:01five
20:02shift that weight forward
20:05Six counting right? I hope so up
20:12Eight raise that heel up
20:16Good raise that heel up and down
20:20There's ten that one knows ugly I'm gonna make next one nice
20:2511 last one hold for five five four three two and nice
20:34Okay
20:36This is the stepmother-in-law of all moves
20:40Jack gonna meet Jack in the box knee tucks. Yeah. We're gonna make a dean knee tucks. How many 20 big ones 20
20:4820 with height. How about you mark? Oh, I'm going for 22. Okay, favorite number. Here we go
20:54All right. So here your modifications
20:57hands on calves
20:59hands on thighs or
21:01Hands wider on the floor. Everybody ready? I want to see your button eyes up when you're down
21:07three two one
21:09two three
21:11four
21:12Five are gone six are gone seven. Hmm. Hey
21:17nine
21:19ten
21:20eleven
21:21Twelve good, but down lower
21:24knees wider Roberto
21:26Good, man
21:27Get him up soft landing. Where's he landing on the balls of his feet? I don't want to hear it softer
21:32Soft you wouldn't are beyond 20 nice
21:34Nice work how'd that go chest up knees up slap the thighs. All right, here we go
21:40think drills
21:42Are we ready ready? Blue 98?
21:46red dog
21:48Horton out of the game. Oh crap. I have to get back in the game
21:54Ready three two one go wide feet hands up wide feet hands up
21:59arms out
22:01Wide feet hands up arms out hands up show him the rabbit
22:07Tracy's modifying look modify rabbit set
22:10Go set go set go
22:15Narrow feet wide feet narrow feet arms up arms wide rabbit rabbit
22:23Set go rabbit set go go go hands up hands up hands up hands up set
22:31go
22:32Arms up arms out arms up arms out arms up arms. That's faster. Go Roberto set
22:42Go set
22:44Go up out up out
22:50narrow wide narrow up wide set
22:55Go fast you can fast you can fast faster faster faster faster faster time
23:02So here we go a little Spartan squat lunge
23:09So
23:11We're gonna do 12 to 15 per side. How many gonna do 12 12. Is that enough mark Briggs?
23:16I'll do 15 then. All right, Tracy Morrow
23:1913 13 then
23:21So here's what we're gonna do
23:22I'm gonna get my squad
23:24right fist
23:26left foot
23:28Boom back knees bend a lot. All right, I'm gonna do 15 per
23:32three two
23:34one
23:36to look up three
23:39four
23:40five or history one
23:43two
23:44three
23:45four
23:47Ten stop it 12 if you need to 11
23:4912
23:5113
23:5214
23:5350
23:56All a bonus
23:58Well hot shot all sweaty over there. Here we go on the side
24:01right away
24:03Make a pretty last move before the break down
24:06one
24:07two
24:08three the rotating version four
24:11five
24:12six
24:14seven eight
24:16nine
24:17Ten five more one
24:20two
24:21three four
24:2616 so I'm in need of this makeup
24:33I'm not working as hard as they are because I'm taking breaks. This is fake Hollywood panting
24:46How we doing
24:47How are you doing feeling good? Let's go super skater kicks. Here we go
24:53right leg first
24:55We've seen super skater. We're gonna add a little
24:57mellow kick
24:5915 per side here we go
25:02down
25:03Come up kick
25:06down
25:07Come up kick
25:10Come down
25:11up
25:13Kick, let's see it down
25:15Come up
25:17Kick every time they tap their toe
25:19Once for balance they have to do a push-up
25:22down
25:23Come up
25:24Kick, that's starting now good. No starting from the get it you tap already once how many times once two push-ups for you?
25:30Good come up kick raise that knees how you can and flick that toe
25:35Good come up. Oh, there's four push-ups for Mark Briggs. Come on up go Tracy down
25:42and
25:43up
25:44Kick do the hop to rent the toe tap patch kick
25:48And
25:50And up and kick and down there's one for me kick and down and
25:59Other side we'll do a push-ups at the end. I owe 10 other side 10 push-ups for mark
26:03Did you have to touch like a bunch? Oh, okay?
26:07Every time you tap it's two push-ups other side here. We go
26:11left foot
26:12down
26:14Come up kick
26:16down
26:17Come up kick. What's your focus spot right there down?
26:21Come up kick engage your core and breathe down
26:25Come up kick
26:27down
26:29Come up
26:30kick
26:33Up kick
26:35down up
26:38kick
26:39Feel that burn here comes kick
26:43down
26:44Come up kick. I tap
26:47There's two more for me
26:49kick
26:50down
26:51Come up kick
26:54Down come up
26:56Kick hang in there down
26:59up
27:00Kick it down
27:02up
27:0414 so good
27:06Bang I got four push-ups. How many push-ups you got 12 12. Let's go. I got my four
27:12three two
27:14one two
27:16three four
27:20Okay, it's my penalty step charges, so
27:25We have these very fancy plyo boxes
27:28If you don't have these at home, I
27:31Want you to find the steadiest?
27:33sturdiest platform
27:35You have in the house if it's not I beg of you
27:40Don't use it
27:41We've just reached the halfway point already. We did okay. Yeah
27:47Instantaneous celebration is weird
27:50So you ready ready ready go for one minute?
27:53One minute when you land your arms go up three two
27:57land
27:58Up turn around step
28:02Up get up how high I'm going. Oh my god 52 years old up. I was up there for an hour
28:09Good now. Here's the form Tracy
28:12Lance good
28:13You're not jumping off the platform. You're releasing and the balls of your feet and you land and the second you hit
28:20Explode up arms to give you height mark Briggs
28:23Hit this light over here. Come on
28:25step up
28:27right away
28:28But the halfway point I want you guys to pick up your speed turn jump and go turn jump and go
28:33Turn jump and go turn jump and go
28:35Turn jump and go turn jump and go come on now
28:42Up
28:45Up step up don't want to fall like I almost did
28:51Up I think I could have done the best
28:55Whoa
28:58That's one
29:00All right move it out of the way if you're using a stair come back to the front of your TV set
29:09Frog burpee hops
29:12Only 30 seconds are you gonna see why?
29:14In 30 seconds how many gonna do Roberto try 15 whoa mark Briggs 12 Tracy Morrow
29:23Here we go
29:25Three I guess I sideways better for everybody camera guys
29:29Three two down jump knees to elbow
29:36Two
29:39Three
29:41Four I
29:43Guess he's been doing everything, right?
29:46Good now. Here's what's happening. You got me Jeff
29:49He's coming up bringing his knees to his elbows
29:53The elbows catapult down to the knees as the knees catapult up to the elbows
29:57It's basically a psycho burpee jump
30:00Nice, Roberto. What number you on mark Briggs?
30:02good
30:05Thank you very much
30:0730 seconds you want more you can go more. It's all right with me
30:12one
30:13leg slaloms right foot first
30:16Then we get a break
30:18Tracy's doing a
30:21Tracy's doing a
30:23Classic procrastination toe-tie toe shoe tie move. I know that move
30:28Right leg first Roberto you ready to go. Oh, yeah, mark Briggs. Yeah, let's get it
30:32Okay, right foot forward right foot first put your right foot forward and your right foot first. I don't know three two go go
30:40back and forth
30:41across that line
30:43Back and forth on the ball of your foot
30:45Now Roberto, you know, he's been traveling
30:48He doesn't have all the fancy equipment that you can get at Beachbody.com stability balls foam rollers special towels
30:54Nice water bottles, so he doesn't know better, but he's got this beautiful DVD called plyo side
31:00He's in his hotel room and he's just imagining a little line faster for five seconds
31:05Come on, pick it up. Pick it up. Pick it up. Pick it up three two one
31:10Left leg go here here here here. Here we go back and forth on the ball of your foot
31:17Get across that line get across that line
31:20Come on, here we go
31:23Back and forth. This is short workout. So you got to pick up your pace. Let's go pick it up
31:2915 more seconds. What do you got on the ball of that foot? Come on use your breathing
31:36Relax your upper body find the relaxation in the exercise that's in your breath in your mind
31:42Time. All right. Got another break here
31:47Yeah, man, that's got to be good for you, right
31:55Roberto how you doing?
31:58Silence nothing
31:59You're right. Oh, yeah mark good. I think I kicked my own butt off back there. Nice
32:05Everybody need a longer break. Take it ours is over in 10 seconds one-legged squats
32:1115 per side right side first
32:15Pretty basic pretty simple, but if you track drop your butt down you'll get more out of it
32:18So your ankle stays next to their ankle. This is called dorsiflex or flex
32:23I like to make it fancy dorsiflex toe up. Here we go. White side first
32:29down
32:30Reach up
32:33Reach up there's three now here's what you want to do with this foot. That's the balance foot
32:41Jeff get in here buddy. Come on. Don't be afraid come in here
32:44So Roberto's got three points of pressure one on his heel could be two points because this is a big bone
32:51One here by his pinky one by his inside of the big toe
32:54Lift your top inside your shoe and try to lift your arch away from the floor
32:57Good, you got 15 you guys his foot just dropped. So he's gonna do two push-ups
33:02All right, that foot just drifted away. So that's four push-ups. Keep the ankle near the ankle nice
33:07Good one more
33:10Four push-ups for you buddy other side. Here we go. It's clean. It's smooth. It's precise
33:16Let me show you here. We go. Watch my ankles eyes focus on a spot
33:27Find those three points of pressure
33:29inside that left shoe
33:31Keep the arch away from the floor
33:33breathe
33:35Engage the core
33:36You can go all day long
33:38Ankle near ankle drop the buttocks back
33:41Keep the pelvis down at the bottom. I just tapped. I got two push-ups. I stink
33:47Good and come up. That's ten
33:50Here's the burn 11
33:5412 reach up 13 right here
33:58Hmm how many push-ups Roberto like so mark, how many oh
34:14And two bonus nice and nice
34:2052 yeehaw, here we go surfer spins warning warning warning warning
34:27caution caution caution
34:28Don't go for the big spin. All right, how do you avoid dizziness? You don't do this first time out
34:35All right dumb do this
34:38Quarter spins half spins whatever feels right lead with your eyes you ready
34:4420 reps we're gonna do them together
34:46Right right left left three two
34:50One to the right two to the left three
34:54Four to the right five with your eyes six, let's see them seven
35:01nice
35:02You're feeling cocky. You can increase your range
35:06Roberto's only going 180. There's a 360. There's a 360 then a 180 nice mark. What do you got?
35:14Do it straight legs. Let me see it
35:16Nice again
35:18Nice
35:20So
35:23Like I said before those make you dizzy do this
35:29All right
35:30You know and over time the more you do the better you get don't try to blow it through the roof on the first day
35:36P90 egg. I'm sorry
35:38Power 90 or as the kids call it
35:41P90 cross-ups see this X we're gonna use it now
35:44Lower white lower right quadrant say that three times fast backwards. Yeah, I was putting you up a day lower right quadrant
35:52When I say switch you switch three two one
35:55back and forth
35:57so
35:58We're trying to keep my chest and hips square to the camera switch
36:03It's not this you see what it see this what I've done over here. It's not that it's here
36:07switch switch switch switch
36:11Let's go pick up the speed in this room. Let's go pick it up switch
36:16switch
36:18Switch on the balls your feet switch
36:21Nice Tracy switch
36:23switch
36:25Here we go here. We go switch switch
36:30switch
36:32Switch hang in there 20 more seconds switch
36:37Switch
36:39Switch
36:41Switch
36:43switch
36:45Switch hang in there hang in there hang in there hang in there hang in there hang in there hang there switch switch
36:52switch
36:53Switch switch done
36:58Doesn't have to be pretty
37:01Okay
37:03We've got the Stephanie or the cheerleader or the
37:08Wide leg jump press with your medicine ball
37:1420 reps some more how many doing 22 22 mark
37:19All right, Tracy Morrow
37:2122
37:22my number
37:24So watch me. I'm not gonna go super low. I'm gonna cock the knees
37:29Drive the ball up spread the legs wide
37:32three two
37:34one two
37:37Three four five six feet are parallel how much height
37:44You need a med ball Roberto's got a towel. Come on now good. That's 12 nice and wide
37:52shoulder distance landing
37:53Nice mark brings get up
37:55Get up. Look how wide that's pretty come on
37:5922 Tracy Morrow
38:01Mark did 22
38:03Anyway, he felt the peer pressure
38:05So we have a break now your two friends are your towel your water and oh, by the way, you have a third friend
38:16And we're back whenever you want us to be okay, so we're gonna get a medicine ball here as well
38:20All right. It's my favorite launcher lunges. Are you ready grab a med ball that works for you?
38:26Birds got his towel watch it closely
38:28We're gonna throw that ball as far as we can over the right first three two one ten per side make them count down
38:35one
38:36down two
38:39down three
38:41Now let's check Tracy out. Oh, yeah, we got the throw move now before she was doing some kind of ballerina
38:46I think she was freaking us out good trace. I'm way over here. Throw it to me. I got it
38:50Throw it to me trace good leg up straight watch mark breaks for that boom launch those arms other side
38:57Here we go. Wait for me
38:59Here we go. Three two down here down
39:05Who down three?
39:09Huh down, huh drag it drop into your butt not into your knee good
39:17two more
39:20Down
39:22nice
39:24toe tap 360
39:26med ball time again
39:28You got when you like trace
39:30Throw me that thing. We
39:32Got it put right there in the middle of your ex
39:36We're gonna start
39:38And he said, okay, you think you're going buddy
39:41You ready? Yeah. Yeah, we're all gonna start clockwise start from the back first
39:46one minute
39:48back and forth
39:50Looks like this three two go go tap the ball tap the ball tap the ball. Come on. Come on
39:58Got a clockwise switch it
40:01Put your toe on top of that ball make contact
40:06Switch other way clockwise
40:08Come on, dude, catch up to me. Come on. Don't make me catch you dude. It'll be the other way here
40:14I come come on
40:17Tracy Morrow good. Keep going same direction. I'm gonna catch you
40:22Other way now I can catch you see how quickly I can do it. Tap it. Come on everybody at home
40:27We're a little past halfway
40:29Good switch it make contact
40:33Come on on the balls your feet lickety-split touch that ball switch other way
40:39Come on, come on touch the ball touch it ten more seconds switch
40:45Switch switch
40:49Three two one good
40:59Oh, yeah flying fighter kicks, so
41:06I'm gonna start with the right leg back
41:11Only two moves left
41:13That's it Wow
41:16Hands up. You see how quick it goes
41:19Intensity is the name of the game up with the right
41:22up with the left
41:24kick forward
41:26Back kick with the right. Are we ready?
41:29three two
41:31kick back kick
41:33Kick back kick right knee left knee kick back kick right knee left knee kick back kick right knee left knee kick back
41:41Kick up kick back. Let's see it
41:45Back nice and smooth good height mark mark break
41:49Drive with the right then the left back kick nice other side
41:56We'll face the same way we'll face the same way
41:59Here we go
42:01Left one get you off the ground three two
42:03one back
42:06two back
42:09three back
42:11four back
42:13knee knee kick back
42:15Knee knee kick back one two back get up. It's plyometrics two more get up
42:23One more last one
42:26back nice
42:29Goes by so fast
42:31It's sad, but this is our last one
42:33It's a minute long. So dig down
42:36Are you kids ready to go?
42:38It's called set
42:41sprint
42:42plank
42:44plyo
42:45Jump, I call it you do it
42:49Set
42:51Sprint knees up set
42:54plank
42:56plyo
42:57plyo
42:59set
43:00plank
43:01plyo
43:02set
43:04jump jump
43:06Jump soft landing jump plank
43:10plyo
43:11set
43:13plyo
43:15Tricky set
43:18jump set jump set
43:21jump
43:22Sprint sprint knees up knees up knees up this come on get your knees up set
43:29plank
43:31plyo
43:32plyo
43:33set
43:35sprint
43:37Jump jump jump set plank
43:43Set jump sprint fast you can't sprint plank
43:49five seconds plyo
43:51plyo
43:52plyo
43:53set
43:54Up done
44:01Dude you're all sweaty. Oh you sure came off man nice that one's for the girls
44:07All right, everybody
44:09After that heart rates pretty high
44:11So I want you to shake it out. Okay a little shakers here
44:15You want water get it?
44:17It's all good
44:21And then get ready something new
44:24Neurointegrated stretching you're gonna like it
44:31Okay, they're shaking out all right
44:39Let's do some huggers all right you guys hug it away. Love your sweaty cell
44:47Yee-haw so right hand over left left over right
44:51Yeah, baby bringing it down
44:53Good still moving the feet though right bringing that heart rate down and on that that last
44:58sequence was
45:00Pretty heroic all right feet square on the floor and do a little twist aroma
45:05So find the separation from the lower body and the upper body and that happens at the waist right so the hips stay square
45:12Right everything's moving right here right here. Let the arms. Just flippity flop
45:17Flippity flop like you just took novocaine you stuck your arm no key
45:24Smack yourself all right we feel good heart rate come down
45:29ready for a little
45:31Neurointegrated stretching grab your band nice. That was a missed high-five opportunity
45:37All right, so I'm gonna cue these guys look if you don't have a resistance band, then who are you okay?
45:42first of all you've got a something a house you either have a
45:45Towel like Roberto you're in the hotel room possibly maybe a belt belt works great
45:49You don't have a belt in the house. You might want to get one to keep your pants up, okay, so
45:52Land your backs right leg first
45:55Here's what we're gonna. Do he's gonna find a stretch point right?
45:59Feel like pretty stretched out right there now. He's gonna use his hands and his heel. They're gonna work together
46:04He's gonna pull in one direction and drive his heel toward my hands push five four good look at the strain three
46:10Two one and now ah it opened up a little bit, okay, so he's gonna find that he's got a little bit more flexibility
46:17He's gonna marks can do the same thing push against my hand one two don't make a move three four
46:22Yeah, use the hands five good. Oh look it moved a little bit. Hopefully that happens with you, too
46:26Okay, keep going one more Tracy
46:30Three to pull one two
46:32She's pulling this way and driving the hill this way
46:35Four and five and then go for that final stretch really take advantage of it
46:38Yeah, go for that final stretch Roberto
46:42Nice, dude, okay good
46:44Now the foot goes out to the side out to the right side
46:48All right, he's got a bigger towel. He needs a bigger towel all right
46:51So what's gonna happen this time is Mark's gonna try to force the heel back around to that heel all right, so
46:57Three yeah, yes pull on the outside good one two three
47:03Four five and then open it up some more good try to keep this left hip down everybody see that left hip down
47:08Nice Tracy again drive it one two pushing this way three four five
47:14And then let it open up more see her hip is still down which is great all right one more time leg is straight
47:19As you can get it and drive the hill to me one two three creating resistance right there four and five
47:25And then let it open up some more
47:27Yeah
47:29Gorgeous let's do the inside
47:32So you know where to put your towel there mister
47:35All right ready, so he's gonna try to push away
47:39Okay, ready three two push against my hand one two three four five and open it
47:46Yeah, yeah, then you let it fall inward good mark same thing push against my hand one two use that resistance three four
47:55Good
47:56Tracy here we go one push two gets my finger three four
48:01Five and then good let it open all the way up keep that hip open we have another leg. Let's do it here we go
48:10Look at this thing what the heck is that right there?
48:13Man, that is you're a mess other side
48:17So same thing using the hands pulling it down is that your maximum stretch for right now good all right good, so
48:24Drive against my hand go one two three four now do it without my hands five good
48:30And then find that extra stretch nice again
48:34One pull Tracy two three four five nice face good and relax get more stretch
48:41Good again push against my hand one two push three. Oh four five and relax final one. Yeah
48:50No, not yet. All right ready for the next one
48:53Here we go, so you're gonna pull around that way so pull here grab it with that hand other hand yeah there you go
48:58All right, you ready yeah
49:00And drive that heel to heel one two three four five and then let it open up some more
49:07She's very flexible again one two three
49:12Four five again one more let it relax find that stretch right there in between and go one two
49:20Three four and nice across the body last time on this side
49:25Sweaty me Roberto you ready
49:28Bn-bn, that's new. There's no model part of stead already so here we go three two and go push to me one two three
49:36Four five good and let it fall inward again
49:40Pull one push it out there two three four five and release yeah keep that hip down one more
49:47Do you find the stretch point you can rely you're in the relaxed part now now the tension part go one two
49:53What do you feel in your butt three four and relax nice?
50:00Piriformis or hip butt stretch you can get rid of your towel get rid of your bands. I'll get down here
50:08Sideways
50:11So the beautiful thing about that last stretch is it opens up the hamstring the IT band and the adductor
50:16Which is the inside part of the leg also opens up the hips and glutes you know and typically we stretch like this very static
50:22You know what I mean?
50:22We're down here doing a static stretch
50:24And this is just a more scientific way of trying to open up certain parts of your body
50:27We're working muscular opposition if you're contracting one side you're releasing the other so we're gonna do it again all right with the hip
50:34so feet in the floor
50:36Right ankle on left thigh so here. We go. We're gonna grab the hamstring lock the fingers all right
50:44Usually we just pull now. We're gonna push it pull right two different directions
50:48So I'm gonna drive the heel of the left foot away as if I'm pulling my hands apart for five beats ready go one
50:55two three
50:56Four five and now pull it in now when you can't pull it any further
51:01Hold that ground and push again one two three
51:05Four five like your hands are gonna come apart, and then get a little bit more of that stretch last one push one two
51:13Three four five and then get it all the way in and release
51:21Kids like it
51:23My left hips gonna love this one all right, so I'm all sweaty
51:27Which makes it even harder to hold my hands together, which is actually good right so here we go
51:31I'm gonna drive the right heel away from my body
51:33I'm gonna try to keep that from happening by holding on to my hamstring three two one push one two
51:40Three four five and pull it in
51:44Right as far as you can now hold it there and push one two three four five and pull it in
51:52neuro integrated
51:55Flexibility fun times push one two three four five and then as far as you can and relax
52:03Tracy yeah digging it okay prone bow are we ready for a little prone bow same thing here all right
52:11You have a contraction and a relaxation
52:15So you want to leave your upper body on the ground grab your ankles or top of your feet, right?
52:21And what I'm gonna do right here is I'm gonna try to push my feet as hard as I can three two one push one
52:28Two three four five and then see if you can get the knees to kind of float away from the floor
52:33Then from there do it again one two three
52:37Four five and relax and pull the knees further away from the floor last one here it is one two
52:45three four five and then one last big stretch and release and
52:52Reverse Shavasana nice
52:54And reverse Shavasana nice
52:57Okay, we've got our deep quad lunge getting this big old lunge right here, so the knees way back
53:04Knee over the ankle all right
53:06I'm gonna just hang out here for a second
53:09And then I'm gonna tilt my pelvis squeeze my butt and drive my hips forward one two
53:14Three four five and watch what happens see how I fell forward a little bit in that nice
53:20Let's do it again drive it one two squeeze it three four five
53:26And I have to even move my foot forward more because I got more out of that one last one
53:31Good pelvis forward tilting, but squeezing driving pelvis forward four five and then the big relaxation
53:42Isn't that good
53:44See what happens to a lot of folks is they sit in these static stretches, which is great
53:48You know you're in yoga class. We're used to that. That's fantastic. It's better than sit on the couch, so here we go
53:52I'm sitting in my lunge this left knees way back right ones forward
53:56So what I'm gonna do is now tilt the pelvis squeeze my butt cheeks together and drive my hip forward one two three
54:04Four five and then relax into it. It should open up now right we're gonna do it again here. We go
54:11squeeze and drive two three four five
54:18The collective sigh behind me Roberto anything happening back there, you're awfully sweaty, dude, okay last one deep breath
54:26Exhale and drive it one two three and squeeze it four five and relax into it
54:32Feels like my hip each time this opens up a little bit more gorgeous, so downward dog. I'll get sideways
54:39So the kids at home can see
54:42So everybody start plank first start playing all right
54:47Now
54:48Just drive the butt to the sky and if you're gonna adjust anything adjust the feet maybe an inch
54:53Now listen very carefully at home because I know you're in a position where you can't see me, so take your right foot and lay it
54:59Alongside your left on the outside, okay?
55:03So now you're gonna try to straighten that right leg
55:07Driving the left heel to the floor ready for five go one two three
55:11Three four and release the right knee and then again one two three
55:18Four and release the right knee
55:21That left heel should be coming closer to the floor each time last one drive it one two three four
55:28Look my heels all the way down gorgeous other side here. We go
55:32So you're lifting your left foot off the ground placing it on the outside of the right foot
55:38It should be cap on shin everybody got that
55:41Cap on shin and now we're gonna drive the left foot which really looks like the right now, which is crazy three two one
55:48Drive it down one two three four five and release God
55:53You see how your right heel all of a sudden opens up that ankle opens up again one two three four
56:00Five and release trying to get both heels as close to the ground as you can last five one two three
56:08Four five good one last down dog big old stretch
56:14Mmm. Jump up boys and girls
56:16fly oh sigh
56:28There you go
56:29Fly oh sigh Oh Matic. I hope you enjoyed it as much as we did
56:33You're doing it right you're sweaty like that. Thanks everybody
Comments