- 1 year ago
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LifestyleTranscript
00:00:00You
00:00:30You
00:00:41We got chest back and
00:00:44Balance. Oh, we're gonna get fired up today everybody. Hey, let's meet our kids. All right, Aaron. How are you? My man?
00:00:50What did you weigh before power 90 297 pounds? What? Hello?
00:00:55Look how ripped he is now father of two Beachbody coach rockstar gonna show you the modification Sean my man
00:01:02How are you, dude? One of my regular beach workout buddies, right? Oh, yeah, we fire it up there on Sundays every Sunday
00:01:09Oh, what's going on with the socks, dude? Bring back the old school socks, buddy. Really? What decade was that 90s?
00:01:14Bring back the 90s. I think 30s. How's that? Oh, hey, don't mock my t-shirt, man. I'll reveal that later. Kelly
00:01:20How are you, my dear?
00:01:22Bikini fitness model nutrition writer extraordinaire. She's gonna show everybody how to use the pull-up assist right today. That's right
00:01:29All right, I'm gonna bring it. So let's get going. Let's warm up. Are you ready? Are you ready?
00:01:33Cuz here I come here we come you're gonna love this some new stuff some scary new cool stuff. It's X
00:01:402
00:01:42So, let's go. I got my still little stability ball. Look at Aaron. He's ready and
00:01:47Oh
00:01:49Back for one over
00:01:52Back for two over
00:01:55Back to three. Oh
00:01:58There's four keep going. Now. Let me show you a couple things here
00:02:01You know, this is a we've seen these before full extension right with the feet right Aaron nice straighten that leg my man good
00:02:08We're using the stability ball to create weight functional fitness here. Everybody nice a couple more
00:02:14Beautiful. Let's do some squats. Are you ready?
00:02:18Watch I'll get sideways. See how pretty it is. Three two
00:02:25Two good nice and high
00:02:30Let's check them. I'm done with my demo
00:02:33So Aaron, how high can you get that that towel over your head? Get it up. That's it
00:02:38Good drop the butt back raise the toes looking good. Nice. Okay a couple more Sean looking good
00:02:44Nice get the feet parallel though. Everybody. All right side stretches. Are you ready?
00:02:49I'll fake the ball. All right, ready? Here we go to the right. I want you to hold it feel that stretch
00:02:55Scrape the ceiling and reach
00:02:57Over to the other side reach that's two to the top good. Don't move
00:03:02Come on up
00:03:04Reaching reaching reaching over to the left
00:03:06Just uh, you know that magic nice. Come on up and over he almost weighed 300 pounds good to the top
00:03:14And over Sean Biggs, look at that big old gorgeous stretch leg is straight nice into the top and over
00:03:21Beautiful. Let's check on Kelly
00:03:23Nice, there's a little weight to that ball, isn't there?
00:03:26Right, you can just stand it without the ball
00:03:28But the beautiful thing about the stability ball gives you a little something else to work with right more functional fitness. That's important
00:03:33All right, so back lunges you guys ready?
00:03:36I'll grab my ball
00:03:38Here we go
00:03:40Here we go kids. You ready? Three two one
00:03:43Lunch
00:03:48And lunge and up nice, let's see everybody
00:03:54Good good now, you know Aaron's big strong guy. The hard part for him is to get up tall so I get a fight
00:04:00That's what I'm talking about
00:04:02Look at that back knee bent gauging the butt nice knee over the ankle doesn't get better than that. There's ten
00:04:08All right, we're gonna do our Atlas. All right, everybody
00:04:11So, here we go ball down I want big separation with the feet you should know this by now three two one big extension three two
00:04:17one up
00:04:19down
00:04:20There's two down
00:04:23Three back should be flat here. All right for the legs and the butt are doing the work
00:04:28five uno mas
00:04:31Six left side start low and make sure the feet are separated three two one
00:04:36one down
00:04:38two
00:04:40Now three
00:04:44Four
00:04:46Can't can't see me five there. I am down hiding
00:04:51Okay, so foam rolling time
00:04:54All right. So this is an upper body routine. So we're gonna foam roll the upper body
00:05:01All right, very very important. So what's your tight spot today? My man?
00:05:06Shoulders, all right, so you don't have a foam roller
00:05:08We know where to get one, okay, but he doesn't have one he's on the road
00:05:11He's traveling can't fit it in a suitcase. He's gonna show you how to modify. We got three minutes
00:05:16All right, Sean
00:05:18What do you got tricep issues? Yeah, so what I don't want him to do is
00:05:23Roll around on this thing. What I want him to do is find the spot
00:05:28Hear the sound you hear the grunting the grunting is a clear indication that there's going to be a trouble spot
00:05:33All right, so dude, I want you to chill here now typically right at home
00:05:37How much time would you spend we're only gonna do three?
00:05:39But how long would you do usually at home at least five minutes at least five minutes everybody at home?
00:05:45You know, we've got a great of the DVD. All right, it's a recovery mobility DVD
00:05:49You can get in there and really take care of your body really prepare it for future workouts
00:05:53Get the body open work on those tight spots. This is myofascial release, right?
00:05:59It's like having a very expensive masseuse come to the house, but you do yourself with gravity
00:06:03All right, so let's check on Kelly Kelly. What are you working on now a little upper lat action?
00:06:08Rear delts nice. So here's what she's doing. Look you got me Carter. Come on a Carter
00:06:14All right, so she's got her whole butt off the floor. You know, there's more pressure on the shoulder drop your body down a little less
00:06:20Right, you still feel it, but you want more so get on up and I want you to find your hot spot
00:06:26Just find that spot with a little not a little
00:06:28Adhesion so you find it you find it
00:06:33So
00:06:35Me personally, we're at the three-minute mark
00:06:39Everybody I beg if you please take the time
00:06:43for me personally, I've got
00:06:46Situation right where my lat
00:06:49meets
00:06:50my
00:06:51Rear delt. I'm not there. I'm not there. I'm not there. I'm gonna find it
00:06:57There she blows
00:06:59There she blows. So here's what you do
00:07:02I'm here. I found the spot as you can see. I'm not moving. I'm not rolling around
00:07:07It's like somebody's elbow right this thing acts as an elbow in that spot
00:07:15Now it's kind of released a little bit right so I'm gonna roll okay not there that's a spot
00:07:21Oh
00:07:25Laugh it hurts
00:07:28That's gorgeous. All right now moving a little bit more. I've only got 30 seconds. I'm gonna hit that other side real quick
00:07:38All right, no, no, no, no, no, no, no, there it is there it is there it is
00:07:4550 some grunting here. Did you find it without the foam roller buddy?
00:07:49I found it. Nice. Do you love it?
00:07:54Lucky boy Sean, how you doing? Oh, man. I'm feeling it. Nice Kelly
00:07:59The other side's a little worse. No worse. Nice
00:08:03Okay
00:08:05All right. That's it. That's out. I feel better. It's an amazing tool. You can stretch stretch stretch
00:08:12Fantastic that thing combined with stretching
00:08:15It's better, huh?
00:08:18Okay, roller angels gonna take care of the chest and the shoulders you guys ready?
00:08:22So I'm down
00:08:25All right now do a little mini bridge watch whoop now my lower backs on here arms go out 30 seconds up and down watch
00:08:33my arms
00:08:34Watch the arms got the jib on that thing. Hello
00:08:37So I'm trying to get the palms the back of my hands
00:08:41Back of my hands my wrists my forearms and my elbows as close to the floor as possible
00:08:46And I'm breathing and I'm reaching making a little angel on the floor
00:08:51Nice oh my lord one more time. Oh
00:08:57You know what I tell you a couple months ago I was up here
00:09:00No, look where I am. The more you do the better you get do your best in
00:09:05Forget the red I was checking to see if they were listening. All right, so we got the elbows here, right?
00:09:11Thumbs up. We're gonna engage the core. It's everybody up. So let me check on everybody here for a second
00:09:16Here's what you're doing. Please. This is critical on every push-up move. All right, this is up
00:09:22This is tilted backs of the knees are high
00:09:25Driving the feet behind you flexing the quads because we're gonna be doing all these balance exercises, right?
00:09:31Engage engage engage
00:09:34Engage the belly engage the quads raise the back of the knees drive the heels. You got it. Everybody doing it Sean
00:09:40Hold on higher higher tilt the pelvis more raises higher drive the heels
00:09:45Don't anybody move
00:09:48That's good
00:09:50All right, here we go. Let's do our stretch sequence
00:09:54Time's up kids
00:09:56I'm removing the jacket
00:09:59Trumbull Eagles Babel 1976. Hello. I was younger than I am now and you said my socks are old what?
00:10:08No, you know what? The shirt is new the body's old but the body's pretty good. All right, so here we go right foot out
00:10:17I'm gonna get deeper in the set here
00:10:20So this one knees over the ankle hands on the inside. I'm gonna raise the outside arm first. You ready up for one
00:10:27That I feel down inside
00:10:31Good come on down switch the legs. So now you're in a little frog squat. See that good right leg goes back
00:10:38outside arm
00:10:39Use the hand for balance. Come on down
00:10:42inside arm
00:10:44And come on down a little frog squat
00:10:47That's good switch
00:10:49left arm up
00:10:52Bring it down
00:10:54Inside arm or right side up nice. Let's check everybody
00:10:59Little little squat move there
00:11:02Good Aaron, so he's a big muscular guy
00:11:04Why do we call this the world's greatest stretch?
00:11:06Because for a guy like this it is the world's greatest stretch, but he's got a great range of motion there man. Nice
00:11:10We're gonna switch
00:11:13Sean let's see it reaching up tall. What up, bro
00:11:17other side
00:11:18What up on that side? Nice. Good job. We're switching
00:11:22Kelly oh you feel that right, even though you're slim and trim good one more time. Let's see it
00:11:29Good. Enjoy that little right? Yeah open open open open
00:11:35Ta-da good great
00:11:37Inchworm time so we're gonna give ourselves some room. We're gonna start over here. Are you guys ready?
00:11:42Lock everything out lock it out knees elbows. This is hamstring time. Are you ready down?
00:11:47Hands on the floor no elbows no knees
00:11:51Hold that locked plank right there. Good now walk the feet in
00:11:56Don't come up
00:11:59Hold that plank tilt the pelvis hands underneath the shoulders nice walk it up
00:12:05You don't have to come up here. You can if you'd like
00:12:07I'm just gonna do the old fold over routine and then down look at my legs see my legs
00:12:13And then walk the feet in
00:12:15Nice one more time walk the hands away from the feet
00:12:19Don't bend those knees now Kelly
00:12:22Good walk them in I can see through the back of my head good. Enjoy this last stretch right here
00:12:28don't come up all three two one and then
00:12:31We come all right, let's do table who's doing fingers forward fingers back fingers back fingers back
00:12:37All right, let's do table who's doing fingers forward fingers back fingers back fingers back all right here we go 30 seconds, all right
00:12:46I'm gonna fingers back
00:12:48So get your ankles under your knees
00:12:51up
00:12:52Put your head in neutral position if you're comfortable you can do that
00:12:57Great the chest great for the shoulders great for the biceps great for the forearms preparing the body engaging the core
00:13:05Let's see
00:13:07Look at that hanging out right there
00:13:09Hello, America hanging out on Kelly nice nice job
00:13:14Sean good good height dude. Let's go get it up here and find my hand find it find it three two one nice
00:13:21Time is up
00:13:24All right time for our scapular retraction Sean
00:13:28I'm gonna pull those shoulder blades apart engaged rhomboid right worm on that working that form in that function
00:13:34We're trying to get people to do pull-ups not in a constant shrug. You know what I'm saying?
00:13:38so nice dude, these are nice and straight pull that head away from the
00:13:42Shoulders good Kelly
00:13:44Aaron's doing it right there with the bands beautiful any hotel room anywhere in the country around the world nice actually
00:13:50It's a little bit easier with the fans see the straight arms and pull back
00:13:54Nice, dude, that's awesome. Elbows. Not bending brilliant. All right
00:13:58So it is time pull up X. You know what guess what we're gonna do
00:14:03We're gonna do wide hands wide feet. No kipping. What is kipping? That's all that body English
00:14:08It's ugly and one more thing very important the tip of the day the tip of the day is
00:14:14modify to finish
00:14:16Modify to finish you know what if you do this workout 35 times at the end
00:14:20You won't need to modify as much first few times very important. All right, everybody got it now all these kids have workout sheets
00:14:28They're gonna do their maximum reps here with good form Kelly. How am I gonna do?
00:14:31I'm gonna do 12 12 with a pull-up assist everybody. You see these, you know what I get these two
00:14:36Okay, so very important tool. What about you, bro?
00:14:42Aaron I'll do a couple here. Watch the legs
00:15:01Mm-hmm
00:15:10Kipping
00:15:14Whatever you on dude, it's gonna be 18
00:15:20Good got one more
00:15:2420 repetitions
00:15:26Sean is the man. There's your goal write it down. Did you achieve your goal? Are you a few short?
00:15:31Did you do better than you expected? If you write it down, then you'll know what to do next time. Okay
00:15:37Aaron pick the green band there I
00:15:41recommend in the future
00:15:43Blue or black I'm just saying
00:15:45He's sweating his butt off though already. So next move these guys are ready. Don't go too fast. You're gonna wear yourself out
00:15:52These are plyometric clappers on the stability ball
00:15:56Aaron's gonna show you how to modify
00:15:59Everybody ready at home
00:16:01What is your goal? What are you gonna do Aaron?
00:16:0420 20 Sean
00:16:06Tell you how we doing
00:16:0821 I'll do 22
00:16:10Nevermind 23. Yeah
00:16:13Here we go. Now. I'm gonna do a few and then I have to talk about the form
00:16:16I'd like to just do all of them, but let me show you three two one double clappers
00:16:26Three chase the ball away
00:16:34Here's a triple one two three
00:16:37One two three
00:16:39so I
00:16:41Like to keep going, but I'm gonna show you a couple things that are important
00:16:45Good do two claps. What are you doing? What are you doing messing around with that single clap?
00:16:51See Sean's fairly straight even during the push, right?
00:16:56You can you know, you can stick your butt up in the air if you need to initially
00:17:00How many was that?
00:17:022525 are they clean more? Come on. You got more do them
00:17:06Good
00:17:07Nice. Give me a double. Come on
00:17:14So
00:17:16Play with that man. Have some fun with that pick a number, but the idea here is
00:17:21You know to engage all this lock the stuff stuff up lock up the legs
00:17:25All right, and the key thing there is anticipate the landing. All right, we got core crunch
00:17:32chin up
00:17:35We don't want to go too fast because I want you to get the most out of the workout
00:17:38All right, we're gonna finish this thing under an hour. We don't want to do it in 35 minutes
00:17:42So you got your setup there the way you like it
00:17:44Yeah, I'm gonna ditch the band and put a foot down in between to modify this one, okay
00:17:50Nice Kelly Shawn, how many gonna do dude whichever 12 12 is nice
00:17:54Modification there. I'm gonna start with Aaron. All right, Jeff. You got me buddy
00:17:59Nice now, we're all starting you're starting at home
00:18:03Now because you have to you don't have the opportunity doing a crunch or a pull-up what he's gonna do is
00:18:08He's gonna isometrically keep himself up nice and tall
00:18:12Right, he's gonna do the pull first bring the knees in extend the legs and do the pull if you think this is easy
00:18:19Good luck my friends
00:18:21Shawn's having all the fun. I gotta do something Kelly. You good. Are you done?
00:18:25Six those are hard. Oh
00:18:28Yeah
00:18:32Up down felt that one. Oh
00:18:36That's it. So full extension pull and crunch
00:18:42You get what you want Aaron you like that band, so if you're writing it down
00:18:46You're using the bands and you have this panoply
00:18:50this cornucopia
00:18:52Of colors more is better, right? You don't want to be over here in the turquoise zone for the rest of your life
00:18:57It stops working. All right, so move your way off the colors
00:19:01You create more resistance and you pick the proper bands on the right exercises
00:19:05We think of everything
00:19:07Push-up sidearm balance. Are you ready with med balls Shawn?
00:19:15Some tipping are you ready? Kelly's ready. She's not messing around
00:19:18So here we go
00:19:20We got the non med ball variety
00:19:23Look at Aaron's nice clean form dude. You can go a half click faster if you want
00:19:28You can go a half click faster if you want
00:19:30You can go a half click faster if you want
00:19:32You can go a half click faster if you want
00:19:34Look at Aaron's nice clean form dude. You can go a half click faster if you want. All right, just own that sidearm balance
00:19:40Here's what's happening here
00:19:41Engage the quad the core raise the hip raise the arm now good bring the arm up first then look
00:19:47See he's been doing this enough that he can do both at the same time
00:19:50But the modifications show him come up with the arm up then look up
00:19:54Aha, there's more ways than one. I just showed you how nice dude. What never be on
00:20:04We got we got the new fill in town. Oh, look right the dish on my energy messed you up what never be on man
00:20:10Good
00:20:12Good engage the quads
00:20:14Go up there and hold it on that for a second. Nice. Make it pretty
00:20:18Good, so he's got the arm up look up technique, right?
00:20:22Good, you straighten those legs are gonna be a little bit easier for you
00:20:25How many gonna do 20 20 Kelly?
00:20:2917
00:20:3017 how much you gonna do you're not gonna do more than Sean. Are you? Yeah, I am 18 Oh Sean
00:20:36competition here
00:20:38Yes
00:20:39Women are powerful
00:20:41Very very powerful. How many was that 21 21 John?
00:20:47Hello ladies
00:20:50Okay, so
00:20:52Write it down Aaron. How many do I got in your space there 25 25 nice Sean 20
00:20:58Was it 20 20 20 Kelly 21 me zero. I was just showing stuff. Okay, so lever
00:21:04This is my forte
00:21:06This is going to take several several attempts to get it, right. The key here is before you go Kelly
00:21:15You have no hips and you have no knees and your legs are pointed, okay, she's gonna show you how to modify
00:21:21Let me help you in there. Okay
00:21:23Sean how long did it take you to figure this out?
00:21:25Give me a little bit of practice, right?
00:21:27You got the one-on-ones it's in the one-on-ones if you have the one-on-ones you have an advantage here in X to land
00:21:32No, definitely X you land. Nice Kelly. Excellent. What are you gonna do? I'm gonna do 12
00:21:39I'm gonna join you on this one. So the idea here is Kelly started. All right, dude Kelly
00:21:43So I'm gonna do the hands inward. What are you gonna do? We're gonna put your hands put them on the inside right here inside
00:21:47I'm gonna go face to face pick whatever you like three two one. I'm gonna go
00:21:55Pelvis up legs strong
00:22:10Number y'all
00:22:15Well
00:22:1813 14 15
00:22:25Aren't those good
00:22:27Levers hard. It's a gymnastics move. It takes time
00:22:33patience practice
00:22:35Your pelvis has to be up and engaged. You're never down
00:22:39You're either at your chin when your legs are straight parallel to the ground
00:22:43Your arms are away from you. If you don't get it the first second third fourth or tenth time, please don't beat yourself up
00:22:50Work on it. That's what p90x2 is about
00:22:53For ball push-ups more hard stuff and p90x2 we do
00:22:57Push-ups you got good at those now. We're gonna add some stuff that engages your
00:23:03Tendons and ligaments and connective tissue
00:23:06your core muscles
00:23:08Now with all this balance work
00:23:10We're connecting one muscle group from another here's the modification. These guys are still setting up
00:23:17You started before the team do but that's good. You have more rest time
00:23:21So here's what Aaron's doing right he's modifying by lifting one foot no one foot up in the air
00:23:27now dude
00:23:28Can you go to your fingertips?
00:23:30Make it a little adjustment if you want you have to a lot that way just a couple
00:23:34Right. So get up there
00:23:36Nice. I'll do something with you do here we go
00:23:39down
00:23:40And do a couple leg up
00:23:43Good and switch
00:23:45Oh
00:23:47Those are tough something to work on so go back to your fists go back to your plane whatever you want to do
00:23:53Nice, Sean
00:23:55Here's how this works
00:23:57These quads got to be super tight
00:23:59You got to be super strong
00:24:01Drive the heels behind you
00:24:04Calm the face and forget this cameras on you people. How many was that?
00:24:0730 30 30
00:24:10Did we get that on film Kelly? How many?
00:24:1213 I can do she's not done Sean write it down. Come on. Here we go strong
00:24:18Good little assist here
00:24:21You have friends friends are nice to have good
00:24:27All right, well they're writing that down I'm gonna show everybody how to set this up
00:24:32Super quick. Here's what's important get the two balls that are going to your hands under your shoulders
00:24:38Make sure that the right foot or left whatever you feel more comfortable with is
00:24:42Strong so that you can lift the other leg off the floor. You see this. I feel good here
00:24:47I feel stable here. Everything's straight. You can't have your butt in the air
00:24:49Then you place the other ball on you flex your quads you tilt your pelvis you relax your face
00:24:57And you start going
00:24:59Everything engaged nice and relaxed face. I could go all day. But obviously we have a workout to do
00:25:04Nice
00:25:06More applause I didn't hear enough of that
00:25:08So we got chin pulls
00:25:10two chin-ups two pull-ups come down every time maximum reps
00:25:16And I'll show us the modification. What do you got dude? How many I got 12 to 14 12 to 14 even with a foot down
00:25:2216 ready go Kelly
00:25:26Good there's your two chin-ups switch good pull-ups full range of motion come to the bottom
00:25:33Good
00:25:34Nice, you can see the break down here is brief
00:25:37Very very brief, but it kind of helps to get your numbers up, right?
00:25:41Whenever you on dude
00:25:43Good
00:25:45Nice
00:25:47switch again
00:25:49And move it away, so it's not underneath you when you do it good switch switch so at home
00:25:54This is what I want you to do get a chair
00:25:56You know and then make that switch wouldn't I be on now
00:26:01Good Kelly after you write it down keep moving Aaron same thing
00:26:05How'd you make out at home?
00:26:07All right, so I'm gonna do this one with the whole crew cuz I can't not do it
00:26:12What would Steve Holmsten say?
00:26:14Hey throw me a 12-pounder. Will you do just roll it over?
00:26:19Whoop so this is called the impossible
00:26:24Slash possible why because you're trying to try and you're trying to try and you're trying to try and you can't
00:26:29yet
00:26:30Right, and then all of a sudden one day you get one or two
00:26:34Yes, I did it right. So how many guys gonna do let me hear it
00:26:3820 I got
00:26:4115 15 Kelly, I'm gonna go for 12, but
00:26:47Lock it up. Here we go body straight fire it up feet up
00:26:54Oh
00:27:12Man
00:27:14These are a killer
00:27:16There's 15 how we do back here
00:27:19Sean's on for the remount. All right, give me that duck foot variety. Here we go
00:27:25Come on, man, fire it up like you're right there working out. You gotta lock up that score those quads and your butt going away
00:27:35Whenever you on come on
00:27:4018 total nice little break. I don't care. Take the break
00:27:43All right, the more you do the better you get like everything else do your best
00:27:46We get the red, thank you very much Aaron knew what to do
00:27:49L pull-ups, so they're gonna write that down. I
00:27:53Musted out a pretty weak 15
00:27:55for today
00:27:57Met ball coming
00:27:59Here she comes
00:28:01So L pull-ups
00:28:04Aaron's gonna show you the modification Kelly with the band
00:28:09Very nice. How many gonna do?
00:28:1215 how many are you gonna do? How many put it in your noggin if you reach it?
00:28:17Great, if you don't so what write it down and then later you'd be better
00:28:23Sean
00:28:2412 to 15. All right, my man
00:28:26It's a pull-up wide. You're gonna go there hands in yellow hands in I'm gonna go hands wide
00:28:33Here we go
00:28:35See make it 12
00:28:41Oh
00:29:00I'm gonna get by the way the ones with your hands wide
00:29:04Brutal
00:29:06I'm sure they're at home. I do them like this, right?
00:29:09Just tried why those are harder you write it down Kelly
00:29:13Write it down Sean. Yeah, everybody at home Aaron. What band did you use?
00:29:20That one that one he doesn't tell me cuz I'll make him use a heavier band
00:29:26See I've said it before but if you write it down
00:29:31Especially with the band you can go you know what?
00:29:33They did a lot of reps with that band
00:29:36next time around
00:29:37You might want to try a few less reps with a heavier band
00:29:41Right because we have these dumbbells here and they're great. But when you're traveling and you know how to use them properly
00:29:48That's all you need
00:29:49Aaron's breaking into a flop sweat. Look look at the DNA release here on the floor from this guy. All right
00:29:55All right, we ready?
00:29:58Kelly you're gonna use one of those things. Oh nice catch
00:30:02All right, so quickety quick
00:30:05Matt balls throw to me. Give me some 12s in an 8. Give me all 12s. You've got enough back there for me. Sure
00:30:13All right, that's cool
00:30:22So I
00:30:24like the mat here because
00:30:26It kind of keeps the balls from moving around too much softer mat the better
00:30:30All right
00:30:32Plyo time now these guys have created a little
00:30:36Semi-arc here, right? Yep. How many gonna do dude? I'll try for 20
00:30:40So release the fingers first. All right, if you release the fingers first off the ball
00:30:45They won't fly around if they fly around on you. Well you work with what you have
00:30:51It's the three ball
00:30:54plyo
00:30:55Push-up Aaron you got your modification. Got it. All right, three two one go
00:31:10Hey, they're moving nice, so I'm moving them with
00:31:15Well, but down if you can 13 14 15 there's some close ones
00:31:2520 I'm spitting 1 2 super close 3
00:31:34Here they come Sean
00:31:371 2 3
00:31:42Felt that my goal was 20 and I did 25
00:31:48Because I'm taking breaks and they're not to make me look good
00:31:55So here's the deal
00:31:57We got a break now
00:31:59about 45 seconds
00:32:02and then we do a
00:32:04second half of this thing
00:32:07Nice job miss maintenance
00:32:11Nice job, how we feeling man? Good brother. We're good Kelly Kelly. All right, everybody at home
00:32:20You can see how unusual and how different a lot of these moves are if you have one-on-one
00:32:25You know the deal
00:32:27You know the routine
00:32:29Sequence is different. But a lot of the moves are
00:32:32Familiar because you were smart and you got those one-on-ones, but if you didn't you're going p90x straight to x2
00:32:40well, then
00:32:41It's gonna be harder first, but that's the beauty of it. Like I said, okay
00:32:46so
00:32:47In our few seconds left
00:32:50If you've got one of these things
00:32:52You can adjust it where Kelly
00:32:55Also, you're gonna make it harder. Yeah, also you have a chair right back in the old days before we had this chair time
00:33:03Falter pull-ups, so you got your modification Aaron. Let's go. How many gonna do?
00:33:0912 so he's gonna use his chair
00:33:12Chin up pull up one two
00:33:14Chin up pull up one two. We're gonna use the round part of the bar. All right
00:33:19You ready, yep, I don't think I need to cue that I think I'll jump in
00:33:23Alright, I'm tall enough. I don't need that thing
00:33:26Three two, I'm gonna shoot for 16
00:33:28a
00:33:46Halfway
00:33:51Ten you see the minimal body motion here with me
00:33:58Let your lats do the work
00:34:10Sixty I got
00:34:18Good times
00:34:20Very good times. So
00:34:23Write it down broken record Tony Horton
00:34:27Aaron you wrote down the band and the rep count, right? Yeah, nice sweat, bro
00:34:34Elevated stability push-ups
00:34:38You need a sturdy chair
00:34:41You can use a countertop
00:34:43The higher you put your feet the harder it is
00:34:50All right, so I'm gonna just demo this first move show you the setup and then I'll check with the kids, all right
00:34:57Fire it up Aaron. How many?
00:34:5920 you use that chair
00:35:01Betcha, Sean. I'm a champ for 30. Oh
00:35:05Kelly
00:35:0720. All right, great
00:35:09I'm not gonna do them all I'm just gonna show you the form in the setup. All right
00:35:12This is important
00:35:14fingers down
00:35:15Bad for the wrists good for the wrists put the base of the wrist under the shoulders. Let the skeleton do some of the work
00:35:23strong
00:35:25All right, don't flop around no sloppy legs. No sloppy body. I'll do a few you guys ready to starting
00:35:35Tap it now
00:35:37Now my core is engaged
00:35:39Pelvis forward you want to make them harder. You can raise one leg up for a couple reps. You see what I'm doing there
00:35:46All right, everybody got that
00:35:52Sean raise the right leg
00:35:55Yeah, baby drop it down
00:35:59Drop the leg down. No, not all the way down. Oh
00:36:03slippery hands
00:36:05next cue
00:36:06Dry your hands. Do you need a towel? Yeah, you're wearing your bag here. That works
00:36:13So this is a real thing here. You know, we're not gonna cut just because his hands are slippery
00:36:17All right, Kelly, how many?
00:36:20Go come on down strong gauge your belly your quads engage
00:36:25Your heels going back
00:36:26One more come on strong straighten your arms straighten your arms straighten your arms straighten your arms. Oh
00:36:32Nice man squeeze with your fingertips squeeze
00:36:35Whatever you want
00:36:3722 I guess you got eight more eight
00:36:41seven
00:36:45Man just kill me. Okay
00:36:48It's killing them see what happens when you get young. Ah
00:36:52When you get old
00:36:54Nothing
00:36:56All right. Here we go in and outs
00:36:59All right
00:37:01Kelly you got that thing in the right place
00:37:03You got your pull-up assist the way you like it
00:37:06He's gonna make it a little bit higher a little bit more, right?
00:37:09So higher more help lower less help right everybody got that for those of you at home that have one
00:37:15so all in and outs is
00:37:17wide
00:37:19palms forward
00:37:20Close palms forward. I'm gonna start with Aaron. How many gonna do dude?
00:37:24Well, let's go make it fired up and get angry find anger right now. Anger is good for one thing
00:37:29Better fitness don't use it on your kids. Don't use it on your spouse. Don't use it on your on your pets
00:37:34Use it here now get it out here now. And so when you go out in the world, it's all about peace and love and
00:37:41Civility right now. So here's what you're gonna do different watch man. Come up wide. Keep it wide
00:37:47Why good now bring them in close now bring them in close now come in close
00:37:53Open wide first now pull. Ah, just made it better. Keep them wide now bring it in now bring it in like good
00:38:00Are you far enough away?
00:38:02How many gonna do with this this band right here?
00:38:05Good whenever you're on
00:38:07This is called the Sawyer stance. You see this Jeff. Look at that leg is straight on the knee
00:38:12He doesn't need to pat his knee cuz he's a badass. Okay, so you can pad your knee up if you like
00:38:15All right, this creates stability his upper body not moving brilliant
00:38:20Don't hit me in the face
00:38:22Nice, really good. How'd you manage there? I 12 you 12. Yep right here, man
00:38:29No, that was no good. Do it again
00:38:31No, what's wrong with us? There it is. Third time's a charm every time Kelly. Did you get your goal number?
00:38:36Yeah, I got you gonna go write it down. All right, that's cool. That's all right
00:38:42Swimmers push-up
00:38:45Maximum reps on a med ball or not air will show you the modification. Are we ready?
00:38:54Get this out of my way
00:38:56Enjoy this beautiful downtime if you're waiting for the team do this
00:39:01She got where the hell is everybody? They're not ready yet, but you are you're fired up. Are you ready to go?
00:39:07It's a team behind me ready to go
00:39:10Yeah, all right girl Sean
00:39:15How many gonna do right now 15 15 right arm goes up left leg goes up you go down to that push-up switch sides
00:39:23Left arm right leg. Got it
00:39:25Opposing sides if this butts in the air and your legs are all sloppy. It's gonna get ugly lock it up tighten it up
00:39:33Three two one Aaron show me the monkey
00:39:36Good weapon. Hold it
00:39:39Own it nice. Come on down
00:39:42Come up
00:39:44One two and down if you flex your quad
00:39:48Tilt your pelvis forward and relax your breath your mind and your brain
00:39:53And get a little warrior going nice job
00:39:56Sean I want you to own it longer, dude
00:40:00There it is. Then come on down. Come on up
00:40:03Nice on it if they move you move with it. All right good
00:40:08Hang in there those balls may be too close to your body. So make adjustment if you need yes slide the feet back
00:40:15Good nobody's watching so don't worry about it. No one's gonna watch you the whole workout. They're gonna look right by you
00:40:21Good Aaron Kelly. You go that Bobby Bobby Stevenson replacement. I don't know man. What's up with that guy in his socks?
00:40:28Look at those things
00:40:301934 back
00:40:32At growling Paul used to wear socks like that man
00:40:37At the humor, what number is that?
00:40:40Good, you can do 20 two more. Take a break. Everybody watch don't take that break three two go three more
00:40:4818 that's finding the line
00:40:5119 one more make it pretty good
00:40:55If
00:40:57You need to take breaks like that like Sean did the reason why we did that, you know
00:41:02I mean it wasn't scheduled or anything
00:41:03But I'm glad it happened because you're learning what you need to do if you want to get more reps
00:41:08Don't do ugly ones with bad form so you can reach a certain number
00:41:10That is a waste of your time and effort, right?
00:41:12So do clean ones take the break listen to a couple lame jokes for me jump back in the game
00:41:17All right for grip pull up you come down on every one. So here are the forehand positions. Let me show you really quick Jeff
00:41:24Carter get in here
00:41:27First one is wide watch ready. These guys are setting up you got wide
00:41:31Good, then you come in palm to palm
00:41:35nice
00:41:36overhand close
00:41:38pull up
00:41:39chin up
00:41:41Up. All right, if you need a chair for that assistance do it
00:41:46One two, three, four, one, two, three, four, one, two, three, four. Can you do three rounds 12 total?
00:41:51I
00:41:52Like it Kelly's already started
00:41:55Nice Kelly get your chin over that bar. Good get up there. Bring those hands to your shoulders
00:42:02Excellent. Nice
00:42:04Even with the assist you see Carter main camera guy
00:42:07Look how quickly she's making it toe taps switching the hands coming back up, but I don't want you to jump
00:42:13You're not jumping. Are you?
00:42:16Nice what number you on?
00:42:18Start around three. Who's your buddy helping you out? Good. Good pull. Nice. Good
00:42:27Good again pull pull pull pull pull pull with all your power and strength
00:42:33Aaron you got your four positions good watch Aaron here
00:42:38Nice now your final chin-up move, right? Yes, sir. Good what I like about what Aaron's doing here
00:42:44He's not flying around turning these things in a rubber band, right? He's using the band the way they're designed
00:42:51isometrically, right
00:42:53Nice clean smooth movement each position every hand position specific. Perfect. Nice, dude
00:43:01Nice sweat nice sweater. It's like a mess over here. We're gonna have to get the hazmat team out for you
00:43:06All right, double wide. We're almost done. Are you hanging in there? Here we go
00:43:11Double wide push-up. I got to join the kids on this one. Send me some med balls, bro. Here we go
00:43:19So you go too wide with these what's gonna happen you're gonna hurt your shoulders
00:43:23Split your chest wide open and your heart falls on the floor. It starts pounding before you before you die. I ain't good
00:43:28So what's good is when you go down your wrists are ever so slightly wider than your elbows, right?
00:43:35So that's not it
00:43:37That's not it
00:43:39That's about it. So
00:43:43Aaron has the power stance. He's broke him out. You see these, you know where to get these. Okay, that's my signature
00:43:49I made him cuz they're round and you can go wide on regular push-up stands. You can't you ready, dude? Go
00:43:56How many could do Sean?
00:43:5830 I'll do more than that. How many Kelly?
00:44:09Hey
00:44:13Ten gone
00:44:2320 there
00:44:3330 there
00:44:39All day
00:44:45Now look I had a little advantage here they come back at you
00:44:50I'm taking more breaks than they are right? I mean, you know, who am I fooling? I'm not fooling you
00:44:56But just to show you the form and how rigid your body needs to be
00:45:01How smooth that has to be?
00:45:03And how huge my ego is?
00:45:06That's what it's about
00:45:08Double wide pull-ups now, man, you get ten of these you're a rock star. I'm doing ten then
00:45:17Kelly
00:45:20Aaron 20. Okay. Here we go. I
00:45:30Gave I got a sketch your bed right band for you
00:45:33Good, so get down in that Sawyer stance
00:45:35You guys start see that's the reason why look how the setup here start wide
00:45:41Stay wide go
00:45:43Pull stay wide at the top
00:45:45Good
00:45:46Feel that tension right there. Are you far enough back? Oh, yeah, right
00:45:51Can you do this DVD this workout anywhere anytime no matter where you go anywhere, right?
00:45:56You don't need to pull a bar. Do you are you feeling anything right now?
00:45:59Good now, why don't you do scoot back six inches go
00:46:03Keep going. Ah
00:46:06I found it. Look at his face now. Keep wide. What number is that?
00:46:11What number is that?
00:46:13He said it feels like a hundred
00:46:16Good
00:46:18Hey, man, all right, boys and girls the workouts over but we have a little bonus round because we know you love them
00:46:24So if you need to bail rock on school with me, but this crew right here is what the heck you doing?
00:46:29What do you mean? You're out? You're not out. Where you going?
00:46:31You're fake walking away. Get over there. You're not that wasn't a real bail
00:46:34That was a half-baked bail get your butts down shot a rocker Kelly. Get me a mat over there. Will you thank you my dear?
00:46:42You see him try to sneak out. What the heck was that? Who put you guys up to that? Nice. Look at him all giggling
00:46:49See they do stuff they don't tell me you're up to no good so
00:46:54shot a rocker, all right
00:46:56Put the mat sideways so it doesn't move around cuz your feet have to do a little dance
00:47:00If you got one-on-one, you know this if you don't welcome in one minute, we're gonna do as many as we can. Okay
00:47:07Aaron number
00:47:11Little delay in that number shot
00:47:1415
00:47:15Whoa, Kelly 10. All right. I want to see Sean do 15
00:47:20So put your hands at one end of the mat at the side of the mat
00:47:23All right, start and plank. The first one's gonna be slow so we can walk everybody through it. All right
00:47:28Three two one down to Chato down to Chaturanga, right now scoot the feet back get the shoulders over the elbows
00:47:36We're in Sphinx. The hard part is coming back to Chaturanga and staying low low
00:47:42up
00:47:43That is one now. We'll go at regular speed. Are we ready?
00:47:46down back
00:47:49forward up down back
00:47:53Forward up. I'm assuming the clock started
00:47:56Back forward up 11 seconds down back for what number we on Sean
00:48:04Four six down back forward
00:48:09seven down back
00:48:11forward eight down back
00:48:15forward nine
00:48:18Four ten down back
00:48:22For 11 again the good ones down back
00:48:27Whoa down back
00:48:3113 down back for 14 down
00:48:42Aaron how'd you hang man? How many I think I got eight. Hey good
00:48:46so
00:48:48You know, those are hard especially first time
00:48:52We're all recovering
00:48:53Towel pull-ups we go from that
00:48:56to towel pull-ups
00:48:57that's why we call it the
00:48:59bonus round
00:49:02So it takes a little time to set that up write the number and start your setup now
00:49:10Roll up your towels
00:49:12Kelly let's go
00:49:13I'm gonna help her with one of her towels
00:49:16No time to fart around roll them up tight
00:49:19Where's that spray bottle?
00:49:22Your towels wet enough girlfriend
00:49:24All right. See what I've got here. You got this Carter
00:49:28Nice watch so spray here
00:49:30Here's where you're gonna grab and here
00:49:33both sides
00:49:35ready
00:49:40One
00:49:42Here we go. You're ready ready
00:49:46Index finger in the middle
00:49:48Good wrap with the other fingers
00:49:51Sean ready
00:49:53by the way at home
00:49:55You've already got your towels up ready to go. Don't wait for us. Aaron has already started and he's got the blue band
00:50:02He's a one-man blue band, man
00:50:05Good, dude. This is maximum reps here. All right, so whenever you're on right now. Yeah, how many gonna do 20?
00:50:1320
00:50:15That's the number that makes me so happy
00:50:17Nice Sean you can kip all you want that's kipping you see this body English thing, you know
00:50:22There's another organization that doesn't like this all the time
00:50:25Whatever. All right, go what numbers that 13 two more go
00:50:31Good one more go pull
00:50:35Nice trying to get his chin passes knuckles good Kelly. Whatever you on how many
00:50:43Awesome those are easier for you
00:50:48I
00:50:50Amri on air
00:50:52Nice man, so quickly quickly write it down right away. Look at that pump. I'll go back here get my own med ball, dude
00:51:00Join you on this now, you know what those towel pull-ups are hard
00:51:04So try this first time out
00:51:08Just one towel, all right
00:51:10Just do one towel. Boom. Boom. Boom. Take a break switch the towel other side
00:51:14This is it man, this is the last move you fire it up maximum reps
00:51:20all right, so
00:51:21Our surface here is pretty soft. You can add a mat if you want to but get a cushy pad
00:51:26All right, you're coming off this med ball and doing little plyo moves on and off, right?
00:51:32Aaron this is it buddy. Yeah, no med ball for you. You want one just for fun going airborne, baby
00:51:38He's going airborne. You're going hands and feet to how many?
00:51:42I'll shoot 10 10. Nice man, Sean
00:51:4715 Kelly
00:51:4912. All right, here we go
00:51:51Three two one you do a push-up on the ball and you do a push-up with your hands on either side of the ball
00:51:56I don't know 20 seems right. See what happens here
00:52:04Gauge your core
00:52:11Oh
00:52:15Sixteen ball move you will
00:52:3531
00:52:3731
00:52:40They're gonna celebrate I'm gonna flex the ancient bicep meat Kelly in the house
00:52:48Smack it
00:52:50Sean
00:52:52No
00:52:53No
00:52:55Forget about it
00:52:56Aaron
00:52:58Nice, man. Good job
00:53:01This man works so hard with those bands don't use one band man
00:53:07Go to the source
00:53:10Go to Beachbody
00:53:11We got the bands by the way after that routine as hard as that is
00:53:16Make that results and recovery drink after this
00:53:20shakers
00:53:22shakers shake it up
00:53:25Second tour a secondary
00:53:28Congratulations
00:53:29Dude, you did it
00:53:31Kelly
00:53:32Everybody at home. I
00:53:34Thank you. I
00:53:35Thank you for purchasing this amazing program
00:53:38You're doing that workout
00:53:41That's stuff on the med balls on the stability balls
00:53:43hard
00:53:45really hard
00:53:47Until you do it and you do it and you do it and then before you know it
00:53:53All your parts are connected. You can sit on a bench and do isometric preacher curls with one arm. Oh
00:53:59Aren't you a big deal? What are you going out for the bicep team?
00:54:03Do real fitness functional fitness core fitness life fitness
00:54:09That's what we're doing here at Beachbody. You can join the team
00:54:12You can go play around with
00:54:14Silly things. All right, give me some twisters
00:54:19arms are loose
00:54:21Flapping in the wind
00:54:22Keep your lower body
00:54:25Forward. All right
00:54:26Feel that big turn at the waist eyes front. Don't turn your eyes. What are they doing back there eyes front Aaron?
00:54:32He's just looking around. Hey, look down there
00:54:37All right, so
00:54:39We got our stability ball series Aaron grab your chair my brother
00:54:43Kids grab your stability balls
00:54:46you've seen us a few times now probably but
00:54:49It's beautiful. Here's a great thing
00:54:52About this amazing tool when it comes to stretching out the body parts that you just worked out. All right, so I'm on my knees
00:54:59I'm making sure that my body's far enough away from the stability ball so I can drop my head down right here palms go up
00:55:05All right palms down nice. They don't get as much but when you do that you open up the shoulders
00:55:09Right. So down we go
00:55:11Keep your butt away from your heels for right now and drop down. Oh
00:55:17So get jiggy with it, you know what I'm saying
00:55:21move that ball around
00:55:24Side to side
00:55:27What's that you like that by the way that jiggy with it goes exactly with your socks exactly you can get jiggy with those socks
00:55:33my man
00:55:34Al Capone had those on
00:55:37Nice, so you want more drop the butt they hear him laughing back there. You like that Al Capone line. I knew it
00:55:44Drop down and extend push the hands away, but palms are still up
00:55:49Breathing is critical here
00:55:51Now you see what Aaron's doing over there
00:55:53He's doing the body movement chairs not moving, but he is good. Let's do the right hand only. So come up
00:55:59Put your butt off your heels palm up
00:56:02and put that
00:56:04Ball where you need it now watch what I'm doing. Watch the big reach
00:56:07Where's Carter caught him over here, dude. Come on
00:56:10Watch what I'm doing here, man. Here's magic ready. Watch nothing. Nothing. Nothing something see the reach. Oh
00:56:17Driving my lap that way
00:56:20Good moving it around now other side watch over here. I'll make it easy for you, man
00:56:25Right other arm you guys make the switch already
00:56:28So Sean get your forearm off and put the back of your hand on
00:56:32There you go. Just the back of the hand you can get your wrist off it. Okay, and you can move the ball around more
00:56:37So see I'm moving around here
00:56:39Mmm
00:56:41Hold on. I made a face. That's not good faces aren't good. Good. Now watch gravity drop me down nice
00:56:49Right palm down here we go
00:56:54Opening up the shoulder in the chest
00:56:56On the forearm if you're open on the palm of the hand the other hand if you're not, all right
00:57:00Good Aaron back away from the chair more. So it's just your hand on there. Get your wrist off. Good good. So we're down
00:57:07Moving that ball around a little bit
00:57:10Now look, I've got the ball here at three o'clock give or take there's two o'clock. There's one o'clock
00:57:15So you can play whatever angle you want. This is noon. That's too much. That's gonna impinge the shoulder
00:57:19We don't want to be up there. So
00:57:22Right here is good for me moving it around now watch in either three two or one. I don't care
00:57:27Raise the fingers to the sky
00:57:30Oh
00:57:31How high can you get those fingers Aaron get them up feel the difference? Oh, yeah and bring the palm down
00:57:36Lead with the middle finger and the index finger lead with the middle finger and index finger to the sky go
00:57:43Go and down one more time
00:57:46Middle finger index finger lead try to find the ceiling with your fingers other side. Here we go
00:57:53How's my hair by the way still good. That's what matters
00:57:57Good palm down
00:57:59so
00:58:01Let me get away from my stuff
00:58:03All right, just move around now for me Kelly, where do you feel that
00:58:07It all shoulder check. Look how low she is. Nice. Yeah interior delts. Okay
00:58:13Any elbow anybody else fill it in their elbow? Oh, yeah good fingers up
00:58:18Now palm the ball putting the hands all the way down Sean fingers up
00:58:22And down nice. I'm gonna go up to 11 o'clock here
00:58:27Fingers up and then down fingers up and then down one more. I'm gonna make a little adjustment fingers up
00:58:36Lead with that index finger and middle finger and down. Oh
00:58:41Gumby right now. All right. So here we go. I'm gonna get this way sideways a
00:58:47Little angel time here see if we can open this up some more
00:58:50We did it at the beginning with the foam roller now, we're gonna do it on the stability ball
00:58:54So get up on the shoulders, right?
00:58:56Get the pelvis up like you're up in bridge
00:58:59Right arms open up backs of my hands wrists forearms elbows as close to the floor as I can back and forth reaching overhead
00:59:07Driving the elbows toward the heels reaching overhead
00:59:11Good push down if you don't feel anything here push look look at me this way that way
00:59:17Mmm, tell this up one more time
00:59:21Good and here comes the best part straighten the legs
00:59:25Lie back Oh
00:59:30Arching
00:59:32Shavasana
00:59:33Now you can also clasp the hands behind the head
00:59:37That's a little strenuous on my neck. All right, so I like I'm more comfortable here this way the shoulders continue to open, right?
00:59:43Wide enough so I can't see my elbows peripherally
00:59:47In three two
00:59:50One come on up let's hear it for the kids. Yes
00:59:57Yes
00:59:58Back in balance. Let's bring it up three two one. Bring it again. Yeah
01:00:11Thank you everybody nice work we will see you next time around
01:00:19You
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