- 8 months ago
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LifestyleTranscript
00:00Here we go, Mudder Nation. Let's crush it!
00:12Alright guys, today is the last day, last
00:16opportunity to prove it to yourself that you crushed this program. Let's get through this one
00:20and get to that challenge week, guys. Here we go for a jog. 3, 2, 1
00:24Hit it! Quick feet! Look at this fit army I got
00:28right here. These troops are ready for war, guys. We're only one week away from that
00:32race. Let's check Matt over here. Recreational jogger.
00:36Incredible form right here. Come on. 5, 4, 3,
00:402, switch, kicks! Good transition right there.
00:44Jake, you used to play soccer in your past life, didn't you?
00:48Yeah, you got good position. Guys, today is going to be all about
00:52having fun, but I really want to see what you've made of.
00:56Guys, you've been pushing your limits. We've been working week after week, but now it's
01:00time to see if you're the true athlete
01:02that you're ready for. Guys, here we go. 3,
01:042, 1. Good mornings!
01:06Bring it up. Squeeze.
01:08Down. Bring it up. Squeeze.
01:10Let's get a couple more.
01:12Up and squeeze. Down and stretch.
01:14Feel a good one. 3, 2,
01:161. Bring it up. Back down.
01:18Hold. 5, 4,
01:203, 2. Bring it up. We're going to do some
01:22hip hurdles. Ready? 3, 2,
01:241. Up and over.
01:26Squeeze it. Up and over.
01:28Let it happen. Do it again.
01:30There we go. Keep it up.
01:322 more.
01:34Last one.
01:36Arms out.
01:38Arm circles back. Hit it.
01:40Little tight ones.
01:42Mean ones.
01:44Ready for war ones.
01:46Modern ground strength ones.
01:485, 4, 3, 2. Switch directions.
01:50There we go. Big arms.
01:52Strong arms. Don't hurt me.
01:54There we go. Look at this. Loose.
01:56Ready. We're going to get down on the ground.
01:58We're going to work those abs soon. Loosen up those shoulders
02:00because if they are tight, it's going to burn,
02:02baby. 5, 4,
02:043, 2, 1.
02:06Everybody down on your elbows in plank position.
02:08We're going to do plank twisters.
02:10I'm going to hang out with Dorian because she's the best at these.
02:12Sorry boys.
02:14Here we go. Twist the leg. 3, 2, 1.
02:16Out and hold. That is your top
02:18bottom position. Back out. Switch.
02:20Every single time I want you
02:22to get that good twist. Good form.
02:24Switch.
02:26Do it again. Switch.
02:28Come check this out.
02:30Matt's already shaking. A big body
02:32like this is always under tension. Switch.
02:34Hold it. Look at that.
02:36It's going to take a lot of strength to hold that body strong.
02:38Switch.
02:40That's alright. Fight it.
02:42Earn it. Work it. Switch.
02:44Don't you wish you were tough like Dorian?
02:48Come on. Switch.
02:50Last one. 3, 2, 1. Switch.
02:54Now just come up on those hands guys.
02:56Mountain climbers. 3, 2, 1. Climb.
02:58Let's go.
03:00So you've got to visualize.
03:02You've got to earn it.
03:03We've been working week after week.
03:05I'm putting a little bit of weight on Jake's back
03:07because he wants to get that sweat and that burn quick.
03:09How are you going to do it at home?
03:11If I'm not there next to you, what are you going to do?
03:13I want you to move those feet faster.
03:15I want you to dig those feet in.
03:17Janiel over here is getting after it.
03:19She is digging quick feet. Strong arms.
03:2110 seconds. Stay with me.
03:235, come on.
03:254, come on.
03:273, Dorian, don't you quit.
03:291, all right.
03:31Here we go, guys.
03:32On our backs.
03:33Let's get some abs in.
03:34Wide leg sit-ups.
03:35It's going to look like this.
03:36We're going to come up.
03:37We're going to squeeze.
03:38We're going to slowly come down.
03:39So reach the sky.
03:40Legs are wide.
03:41Everybody up.
03:423, 2, 1.
03:43Up and hold.
03:44Slowly come down.
03:45Show me you've got strong abs.
03:46Show me they don't just look good, but they work good.
03:48Bring it up.
03:49Squeeze.
03:50Hold.
03:513, 2, 1.
03:53Down and squeeze.
03:55Bring it up.
03:56Hold it.
03:57Slowly down.
03:58Watch my whole crew right here.
03:59This is what you want.
04:00Look at that strong angle.
04:01Let it hit.
04:02Bring it up.
04:03Bring it up and squeeze.
04:04Tall.
04:05Strong arms.
04:06Ab tension.
04:073, 2, 1.
04:09Bring it down.
04:10Up.
04:11Squeeze.
04:12Good.
04:13Hold it.
04:14Hold it.
04:15Hold it.
04:16Let it down.
04:17At your own pace, guys.
04:1810 more seconds.
04:19Get them done.
04:20Just behind your head if you want to work it like that.
04:22Legs are still wide.
04:23Still squeezing.
04:24Top abs is for the midsection.
04:26Middle abs is for the hips.
04:28Lower abs are for the legs.
04:295, 4, 3, 2, 1.
04:31Let it go.
04:32Here we go, guys.
04:33Up in position.
04:35Gorilla shuffles.
04:36So in a good stance, just like we have that big strong stance like a gorilla, we're going
04:41to reach our hands over.
04:42We're going to shuffle.
04:43Then we're going to shuffle back.
04:45Here we go as a group.
04:463, 2, 1.
04:47Shuffle.
04:48Bring it back.
04:49Shuffle.
04:50Bring it back.
04:51Shuffle.
04:52That's it.
04:53Same beat.
04:54Hold time.
04:55Keep it up.
04:56There we go, guys.
04:57Keep it in unison.
04:58So the reason why we're going to do these right here is I want you to plant.
04:59I want you to squeeze your abs nice and tight.
05:01Get used to that flow right there.
05:03Imagine like you're going over a hurdle, the top of a wall, a block this monster.
05:07All those things take that ab control and that plant strength.
05:10Here we go, guys.
05:11Two more.
05:12Let's go.
05:13Squeeze it.
05:14Last one.
05:15Squeeze it.
05:16Here we go.
05:17Stay on your stomachs.
05:18We're back in Malibu at my house.
05:20We're going surfing.
05:21So here's what I want you to do.
05:22You can have your legs either planted if you're modifying or bring them up if you guys are
05:26ready.
05:27Now bring your arms out.
05:28Nice and strong.
05:29We're going to hold here for 5 seconds.
05:30Now I want everyone to start paddling.
05:31Right arm comes back first.
05:33First paddle.
05:34Switch.
05:35Second paddle.
05:36Switch.
05:37Switch.
05:38There you go.
05:39Now switch.
05:40Now we're paddling for those waves.
05:41Everybody's hitting it.
05:42Check it out right here.
05:43Straight and strong.
05:44Long legs.
05:45Look at that back muscle engaging right there.
05:47Matt over here has got a whole mountain range going down his back.
05:50That's what we want to work on.
05:5210 more seconds right here.
05:53Pick up the pace a little bit.
05:54Let's go.
05:55Got to catch that wave.
05:565.
05:57Paddle.
05:584.
05:59Paddle.
06:003.
06:01Paddle.
06:022.
06:03And 1.
06:04Favorite move.
06:05Who wants to challenge the man?
06:06Dorian, is this your turn?
06:07This is it.
06:08Here we go.
06:09Get up here.
06:10If you're going to go to fight, you better get nice and close.
06:14So it's going to be a diamond position right here.
06:16We come down.
06:17We press out to dud position as a group.
06:213, 2, 1.
06:22Down.
06:23Out.
06:24Down.
06:25Out.
06:26You're going to keep this pace?
06:27Yeah.
06:28I don't want you burning out.
06:29I could take a picture right now.
06:31Maybe have a little sip of lemonade.
06:33I'm feeling good.
06:34So guys, what I want you guys doing right now is that power, that explosion.
06:39Practice that transfer.
06:40That grip.
06:41Whether it's from over here on the knees.
06:43Walking those hands out or taking that challenge and popping out.
06:47Last 5 seconds.
06:48Stay with the door and give me one more rep.
06:503, 2, 1.
06:51And done.
06:52That's diamonds and duds for you baby.
06:55Here we go.
06:56On your sides.
06:57Take a little break.
06:58We've been working really hard.
07:00It is our last day but I will be nice for a second here.
07:03Bring it up and hold.
07:05This is that ab strength.
07:06They look good but they work good.
07:08Tight, tight, tight.
07:10Down and up.
07:13Down and up.
07:15Squeeze it.
07:16Down and up.
07:18Work it.
07:19Down and up.
07:21Hold it.
07:22Man.
07:23I'm shaking over here.
07:25Bring it down.
07:26Give me 3 quick ones.
07:281, 2, 3.
07:30Up and hold.
07:31Got a little tremor over there.
07:343 quick ones.
07:351, 2, 3.
07:38Hold it.
07:39We're going to do a break dancing move when we're spinning.
07:423, 2, 1.
07:43Try to spin it.
07:44Take a quick break.
07:46Y'all ready?
07:47Yeah.
07:48Here we go.
07:493, 2, 1.
07:50Up and hold.
07:51Slowly down.
07:52Up and hold.
07:54Squeezing, working, challenging yourself.
07:56Down.
07:57Up and hold.
07:58Work it.
07:59Last day.
08:00Do you want it?
08:01Where are you going to finish this race?
08:03First or last baby.
08:04Ricky, Bobby.
08:05Bring it down.
08:07Bring it up.
08:083 quick ones.
08:101, squeeze.
08:112, squeeze.
08:123, hold.
08:13Jake, how you doing?
08:15Shaking a little bit.
08:16A little bit.
08:17Tighten.
08:18Squeeze.
08:193 quick ones and you're out.
08:211, squeeze.
08:222, squeeze.
08:233.
08:24Let it go, guys.
08:25Roll onto your back and we're going to face downtown.
08:27We're going to practice our get ups now.
08:29Check it out.
08:30We are going to roll onto our backs.
08:33We've been working this week after week.
08:35We are fit.
08:36We are ready.
08:37We are prepared for this.
08:38Whether you want to plant your hands or you want to land it all the way down and come fully
08:41up, you can either add a little hop or you just want you to stick it and stay tight.
08:45So everybody is a group.
08:463, 2, 1.
08:47Go.
08:48There we go, Dorian.
08:49Awesome form.
08:50Tight abs.
08:51Rocking body.
08:52Over here.
08:53Big buffalo.
08:54Matt.
08:55Staying tight.
08:56But he's using his hands.
08:58There you go.
08:59Good form.
09:00Rocking it.
09:01My boy Jake over here.
09:02Planting.
09:03Standing.
09:04Good.
09:05Make sure you guys have that tough, strong stance.
09:07Nice.
09:08Janiel over here just practicing a roll up.
09:11Planting those hands and just lifting those hips.
09:13Week after week we're going to get fitter and stronger at this.
09:16Once you guys are ready I want you to toss it forward and stand it up.
09:19Here we go guys.
09:205, 4, 3, 2, 1.
09:23All right.
09:24Stand up guys.
09:25We're going right into modern miles.
09:263, 2, 1.
09:27Running.
09:28Working.
09:29Everybody's going for it.
09:31Push, push, push, push, push, push, push, push, push.
09:36Getting ready to pass you.
09:38Whoa, take it easy over there.
09:40Quick.
09:41Quick.
09:42There we go.
09:43Come on.
09:44Last week.
09:45Last chance.
09:46Last workout.
09:47Push it.
09:48Five.
09:49Come on.
09:50Four.
09:51Come on.
09:52Three.
09:53Two.
09:54One.
09:55All right.
09:56Grab a sip.
09:58Quarter of the way through.
10:01Shaking and baking.
10:03Moving and grooving.
10:05Come on.
10:06Modern nation.
10:07Super excited.
10:08Getting back down to position.
10:10We're getting those elbows.
10:11We're going to be tighter this time.
10:13Working on rolling through those barbed wire tunnels.
10:15Here we go.
10:16Plank twisters.
10:17In position.
10:18As a crew.
10:19Everybody on your feet or knees.
10:213, 2, 1.
10:22Twist.
10:23There we go.
10:24Nice.
10:25Twist.
10:26Get your own pace.
10:27Work it.
10:28I'm going to try to find little angles I can challenge here.
10:31Jake over here.
10:32He's feeling a little bit of a shake.
10:33I want him to keep those elbows down and tight.
10:35That's going to show me ab tension right there.
10:38He's going to keep those shoulders low.
10:40You can keep those cheeks low.
10:41It shows me that he can control his body getting through that barbed wire.
10:45He's a lean, mean fighting machine.
10:47Coming from the reins ready to crush a Tough Mudder.
10:49Let's go, dude.
10:50Earn that sweat.
10:515, come on.
10:524, come on.
10:533, come on.
10:542, come on.
10:551.
10:56Get right up to those hands.
10:57Don't put those knees down.
10:58Close your eyes, guys.
10:59We've got a hill to dig in.
11:003, 2, 1.
11:01Dig.
11:02Cheater.
11:03Let's go.
11:04Dig the feet into the ground now.
11:06Push your calves back.
11:08Push back into those triceps.
11:09I want to have a little angle.
11:11Now you're feeling that pump.
11:12So if you're doing this just right, it feels like someone's pushing on top of you and you're
11:16fighting back right there.
11:17That's the kind of workout we want.
11:18How are you going to do that?
11:19Push from here.
11:20Dig from there.
11:2110 seconds.
11:22Let's go, Jake.
11:23Fight it, fight it, fight it, fight it, fight it.
11:265, 4, 3, 2, 1.
11:29Take a breath.
11:30Here we go, guys.
11:31Back down on their butts.
11:33Wide leg sit-ups.
11:34Let's hang out with Dorian.
11:36Bring your arms up overhead.
11:38There you go.
11:39Slowly back down.
11:40This is what I want to see.
11:41Everybody up.
11:42Up and hold.
11:43Up and hold.
11:44Up and hold.
11:45Abs engaged.
11:46Now slowly roll back down.
11:47Bring it down.
11:48Everybody.
11:49Watch her.
11:50Watch her.
11:51Squeeze, squeeze, squeeze.
11:52Strength, strength, strength.
11:53Pop it up.
11:54Go.
11:55There we go.
11:56That's our position.
11:57Squeeze.
11:58Those are ultra-strong abs.
12:00We've been working them for weeks.
12:01Bring it back up.
12:02Touch and go.
12:03Nice.
12:04Push that tension through those heels.
12:05Slowly down.
12:06Squeeze, squeeze, squeeze.
12:08Athletic body.
12:09A prepared body.
12:10That's what we're looking for.
12:11Up again.
12:12Go.
12:13Last one.
12:14Slowest one.
12:155, 4, 3.
12:17Slowly.
12:18Two and a half.
12:19Two and a quarter.
12:20And down.
12:21There we go.
12:22Take a break.
12:23Awesome work, guys.
12:24We're almost there.
12:25Here we go.
12:26Everybody over to the side.
12:29Really stick these.
12:30Try to float for like a half second.
12:32Feel that strength.
12:33Feel that athleticism.
12:34Here we go.
12:353, 2, 1.
12:36Shuffle.
12:37Boom.
12:38Bring it back.
12:39Shuffle.
12:40Boom.
12:41Bring it back.
12:42Shuffle.
12:43Keep that pace.
12:44That's what we're talking about right there.
12:45So imagine yourself out there on course.
12:47We're about halfway through.
12:48We're digging.
12:49We're working.
12:50We keep on challenging ourselves.
12:51We're conquering all those obstacles because we're masters of it.
12:54We're masters of our body.
12:56Masters of our fitness.
12:57We're going to crush this race.
12:58Keep it up now.
12:59Come on.
13:00Let's go.
13:015 seconds.
13:024.
13:03Come on.
13:043.
13:05Come on.
13:062.
13:07Come on.
13:08Let's surf some waves.
13:09Everybody down on your bellies.
13:10Good.
13:11Show me that strong start position.
13:12Feet up.
13:13Back tight.
13:14Arms off the ground.
13:15That's right, Matt.
13:16Start paddling.
13:17Paddle.
13:18Paddle.
13:19There we go.
13:20So I want you guys, we're going to do a little interval training.
13:22Here comes a wave.
13:23Push for 5.
13:24Go, go, go, go.
13:25Paddle.
13:264.
13:273.
13:282.
13:291.
13:30Slow it down.
13:31A little bit of a break.
13:32Here comes another wave.
13:33Here we go.
13:34Paddle.
13:355.
13:364.
13:373.
13:382.
13:39Slow it down.
13:40Dorian, you want to catch this next wave?
13:41It's a good one.
13:42Here we go.
13:43Interval training.
13:445.
13:45Come on.
13:464.
13:47Last one.
13:48We got to get into the beach.
13:49Here we go.
13:50Last one.
13:51Push it.
13:525.
13:534.
13:543.
13:552.
13:561.
13:57Let's go.
13:58Let's see if the boys want to work.
13:59Diamonds and duds.
14:00You ready?
14:01Here we go.
14:02I'm going to challenge everybody.
14:03Diamonds.
14:04Let's get three good looking ones.
14:06Down.
14:071.
14:082.
14:093.
14:10Pop it out.
14:11Slow it down.
14:121.
14:132.
14:143.
14:15Pop it in.
14:16Slow down.
14:17Slow, slow, slow, slow.
14:18Pop it up.
14:19Nice and slow.
14:20Slow, slow, slow, slow.
14:21Pop it up.
14:22Bring it out.
14:23Slow ones down.
14:24Slow, slow, slow, slow, slow.
14:26Pop it up.
14:27Squeeze it.
14:28Slow, slow, slow, slow.
14:29Hold it up.
14:30Alright.
14:315 at your own pace.
14:32Down.
14:33Out.
14:34Down.
14:35Out.
14:36Keep it up.
14:37Hold it to top.
14:39Slowest one you've done.
14:40Slow.
14:41Squeeze.
14:42Squeeze.
14:43Shake.
14:44Burn.
14:45Burn.
14:46Bring it up and hold.
14:47Alright guys.
14:48We are almost through the circuit.
14:49We've got to really push.
14:50Here we go.
14:51On our sides.
14:52Come on.
14:56Up and hold.
14:58Waiting for you guys.
15:00No big deal.
15:01Tough Mudder.
15:02Take your time.
15:03Slowly down.
15:04Bring it up.
15:05Good looking abs.
15:06Could hang out here all day.
15:07Slow it down.
15:08Bring it up.
15:09Let's go.
15:10Slow.
15:11Slow.
15:12Slow.
15:13Slow.
15:14Touch.
15:15Squeeze.
15:16Squeeze.
15:17Squeeze.
15:18Up.
15:19What are you guys doing?
15:20No big deal up here.
15:21Sunny day.
15:22Sun tannin.
15:23Slowly down.
15:24Bring it up.
15:25Hold.
15:26Five.
15:27Four.
15:28Three.
15:29Two.
15:30See if you can spin.
15:31Oh nice.
15:32Hi.
15:33There we go.
15:34Bring it up.
15:35Hold.
15:36Hold it there.
15:37I'm coming up and checking everybody.
15:40Strong legs.
15:42Strong legs.
15:43Five at your own pace.
15:45Go.
15:46Down.
15:47Squeeze.
15:48Keep that body tight.
15:49Don't wiggle around like a worm.
15:50Want it.
15:51Work it.
15:52Up and hold at the top when you're done.
15:54Can I pull these legs down?
15:56Come on.
15:57Lock it tight.
15:58Can I pull this leg away?
15:59No.
16:00Hold it tight.
16:01Five at your own pace.
16:02Go.
16:03Squeeze.
16:04Mudder nation.
16:05I want you to hold up there once you get done.
16:07I want to hear a good loud five count.
16:10Everybody as a group.
16:11Five.
16:12Four.
16:13Three.
16:14Two.
16:15One.
16:16Take a break guys.
16:17We're done with those abs.
16:18Let's get those karate get ups.
16:19Come on.
16:20We roll back.
16:21We explode up.
16:22Guys, take a beat right here.
16:24If you feel sloppy, don't explode up.
16:27Use your hands.
16:28Use your positional strength.
16:29Here we go.
16:30Three.
16:31Two.
16:32One.
16:33Roll.
16:34Stand.
16:35Good.
16:36Nice.
16:37The boys using their hands.
16:38Dorian, without.
16:39Taking your time.
16:40Nice form.
16:41Proper form.
16:42Nailing these hard moves.
16:43If you guys do not get it this week, we can just do this workout over again until we
16:47perfect it.
16:48It's no big deal.
16:49Week after week.
16:50Workout after workout.
16:51We get stronger and better at our craft.
16:52Come on.
16:53Getting close.
16:54Working it hard.
16:55Crank it guys.
16:56Last two moves here.
16:57Five.
16:58Four.
16:59Three.
17:00Two.
17:01Stand it up.
17:02Turn it and burn it guys.
17:03Start running right away.
17:04Go.
17:05Go.
17:06Go.
17:07Go.
17:08Go.
17:09We're pushing it.
17:10We're rocking it.
17:11We're challenging and we're charging for that burn.
17:13Come on.
17:14Work, work, work, work, work, work, work, work, work.
17:16Look at these pistons firing down.
17:18You're going to match it?
17:19Oh, watch out now.
17:21How many more seconds do you want to do?
17:24Ten.
17:25No way.
17:26Twenty.
17:27I'm doubling anything you asked for.
17:29Come on.
17:30Quiet.
17:31Higher knees.
17:33Faster arms.
17:34Tighter body.
17:35Same for you.
17:36Five, Mississippi.
17:37Four, Mississippi.
17:38Three, Mississippi.
17:39Two, Mississippi.
17:40Three, Mississippi.
17:41Two, Mississippi.
17:42One.
17:43Jake went faster than I thought he would.
17:46Hey.
17:47Towel off.
17:49We are so close.
17:50Y'all trained up for this?
17:52Oh, yeah.
17:53Big jumps coming up.
17:54It's a messy section ahead of us.
17:57We're strong.
17:58We're ready.
17:59We've got a team.
18:00Y'all ready for this at home.
18:01Let's go.
18:02Everybody line up at the back.
18:04We've got to get over these motes.
18:07I'm going to call it out.
18:09Everybody at home follows too.
18:11Clean out that area, guys.
18:12We're jumping far.
18:13Here we go.
18:14As a group.
18:15Three, two, one.
18:16Jump.
18:17Whoa.
18:18Big ones.
18:19Here we go again.
18:21Three, two, one.
18:22Jump.
18:23Explode.
18:24Let's go again.
18:25I'm keeping my eye on the prize, making sure everybody makes it.
18:28Three, two, one.
18:29Jump.
18:30Whoa.
18:31Keep it strong.
18:32Let's go.
18:33This is the line.
18:34Better make it.
18:35Three, two, one.
18:36Jump.
18:37Whoa.
18:38All right.
18:39Here's the line now.
18:40The biggest one.
18:41Everyone got here.
18:42Now you just got to prove it.
18:43Three, two, one.
18:44Jump.
18:45Oh.
18:46I think people are wiggling their toes up a little bit farther.
18:50Mudder Nation, don't cheat yourself.
18:51Last one.
18:52Get this line.
18:53Everybody.
18:54Three, two, one.
18:55Jump.
18:56All right.
18:57We all made it, guys.
18:58Whoo.
18:59Next session, guys.
19:00What we are going to do right now is called a hurdle squat.
19:03Everybody's going to get that good stance.
19:05We are going to come up and over.
19:07Squat down.
19:08Up and over.
19:09It's hip mobility and still working that leg strength.
19:11As a group.
19:12Three, two, one.
19:13Get it.
19:14Good.
19:15Deep stance.
19:16I always like coming over here to Dorian because she has that incredible hip mobility.
19:20That's a bragging right right there.
19:22I'm jealous.
19:23I don't got that kind of business.
19:24You got it.
19:25There we go.
19:26She's a professional dancer.
19:27Does a lot of other cool stuff.
19:28It's no big deal.
19:30She's showing off right now.
19:31But this is what you guys want to get after.
19:34Always strive for greatness.
19:36Who cares about the squat?
19:37I want to see that hip mobility.
19:38We've been squatting for weeks.
19:39If you want to be the ultimate athlete, you've got to work for that awesome movement.
19:43Here we go.
19:44Keep it up.
19:45Nice and strong.
19:46Nice and deep.
19:47Five more seconds.
19:48Stay with it.
19:49These big lunky guys, they've got a lot of meat to work with, but I still want them going
19:53for that good hip mobility and that good strength.
19:56Three, two, one.
19:57Here we go, guys.
19:58Take a quick break.
19:59So we're going to work some wall hops.
20:01We start over at the same side that we did the gorilla shuffle.
20:03But this time we are going to plant and almost do a cartwheel like coming over the top of
20:06a wall or a hurdle.
20:08We're going to plant, up, turn, and land.
20:11I'll call it out, guys.
20:12As a group.
20:13Here we go.
20:14Three, two, one.
20:15Jump.
20:16Good.
20:17Land it.
20:18Stick it.
20:19As a group.
20:20Three, two, one.
20:21Jump.
20:22Boom.
20:23Keep that groove alive.
20:24Here we go.
20:25Jump.
20:26Keep it burning.
20:27Go again.
20:28Three, two, one.
20:29Jump.
20:30Almost there, guys.
20:31Keep it alive.
20:32Last two.
20:33Three, two, one.
20:34Jump.
20:35Stick it.
20:36Last one.
20:37Make it perfect.
20:38Plant this wall.
20:39It's the biggest one.
20:40Three, two, one.
20:41Jump.
20:42There we go, guys.
20:44All right.
20:45Everybody come in position.
20:46We're coming down, guys.
20:48Everybody down.
20:49This is what is called a plank heel reach.
20:51So we go from a plank.
20:52We come up.
20:53We touch.
20:54Center.
20:55Land it.
20:56Stick it.
20:57Back up.
20:58Touch.
20:59So this is a hip stretch and an ab strengthener.
21:01Three, two, one.
21:02Up and touch.
21:03Slowly bring it back.
21:05Up and touch.
21:06Slowly bring it back.
21:08Key points of performance, guys.
21:09Do not bow out that stomach.
21:10Keep it tight every time.
21:12There we go.
21:13Up and back.
21:14So, guys, if you want to take a little challenge off that reach, just go for that knee.
21:18Still strength and positioning all the way through the abs and the arms.
21:22Every single time, guys.
21:24Everybody come up and hold.
21:25Touch that heel.
21:26This little tester right here.
21:29Dorian, incredible flexibility.
21:30She's nailing it.
21:31Look at that.
21:32Reaching behind.
21:33Over here, guys, we're still striving, getting as far back as we can.
21:36Guys, three, two, one.
21:38Switch.
21:39Back again.
21:40Look at that.
21:41We get that stomach tight.
21:42We hold.
21:43Everybody out and hold.
21:44Look at this perfect positioning right here.
21:46Don't break past that.
21:47Two more and we're done.
21:48Go.
21:49Last one.
21:50Go.
21:51Last one.
21:52Go.
21:53All right.
21:54So, check it out, guys.
21:55I gave you a little bit of a break.
21:56Now, here comes a little burpee warfare.
21:58Oh, great.
21:59Everybody pick a number.
22:00What do you want?
22:01Ten.
22:02Ten.
22:03Ten.
22:04Ten.
22:05Twelve.
22:06Twelve.
22:07Dorian.
22:08Fifteen.
22:09Fifteen.
22:10All right.
22:11You're going to race all these guys right here.
22:12Pick who you want to fight against and get after it.
22:14I'm fighting Dorian.
22:15Here we go as a group.
22:16Thirty seconds.
22:17Three.
22:18Two.
22:19One.
22:20Go.
22:21You're looking tired.
22:22I think I might get.
22:23I don't know where I'm at.
22:24I might be at fifteen already.
22:25Let's go, Mudder Nation.
22:26Keep it up.
22:27We got three rounds of this.
22:28Warm it up.
22:29I had a little bit more rest than you.
22:30Five more seconds.
22:31Fight it.
22:32Three.
22:33Two.
22:34One.
22:35And rest.
22:36What'd you get?
22:37Twenty-five.
22:38Twelve.
22:39Twelve.
22:40No big deal.
22:41What'd you get?
22:42Fourteen.
22:43Everybody grab a sip of water.
22:44We're going back at it.
22:45What'd you get?
22:46Twenty-five.
22:47Twelve.
22:48Twelve.
22:49Twelve.
22:50No big deal.
22:51What'd you get?
22:52Fourteen.
22:53Everybody grab a sip of water.
22:54We're going back at it.
22:55What'd you get?
22:56Fifteen.
22:57Fifteen.
22:58You got fifteen?
22:59Fourteen?
23:00Twelve?
23:01I couldn't count.
23:02Oh shoot.
23:03It was too tough.
23:04Alright guys, grab a sip of water.
23:05We're going to go at it again.
23:07Oh man, you guys ready for those jumps?
23:11It's going to be the devil.
23:15Leg burner.
23:16But you don't want to get muddy.
23:18Here we go.
23:20We'll practice.
23:21Line up everybody.
23:23First jump.
23:24We'll just get stronger every time.
23:26I just want you to get right here.
23:29Three, two, one, jump.
23:32Clear it.
23:33Whoa.
23:34Alright, I'm adding six inches.
23:36Three, two, one, jump.
23:38Boom.
23:39There we go.
23:41Adding a couple inches.
23:43Three, two, one, jump.
23:46Oh my gosh, you guys are so far ahead.
23:48I've got to bump it up a couple inches.
23:50You ready?
23:51Three, two, one, jump.
23:54There we go.
23:55Everybody at home, shake it out.
23:57We've got a couple more.
23:58These are the best ones.
24:00I added six inches.
24:01Here we go.
24:02Three, two, one, jump.
24:03Nice work, Dorian.
24:05Everyone made it that time.
24:06Last little boost.
24:08Everybody ready at home?
24:09Three, two, one, jump.
24:11Oh man, you guys all made it.
24:14You know, I don't know if you made it.
24:16I'm just teasing.
24:17Here we go, guys.
24:18Hurdle squats.
24:19Shake it off.
24:20Big hurdle.
24:21Three, two, one.
24:23Up.
24:24Squat.
24:25Up.
24:26Squat.
24:27Just trying to be cool like Dorian over here.
24:29I don't know if I can do it, but that's alright.
24:31Practice makes perfect.
24:32Still working on my booty and my mobility at the same time.
24:37Just like an athlete dynamically working that body.
24:40Getting after it.
24:42Almost there, guys.
24:4310 seconds.
24:44Deep.
24:45Switch.
24:46Over.
24:47Burn.
24:48Every single rep.
24:49Make it as good as the last one.
24:50Three, two, one, let it go.
24:54Wall hops.
24:55You know what's up.
24:57Stick them as a group.
24:59Here we go.
25:00Three, two, one, jump.
25:02There we go, guys.
25:03Three, two, one, jump.
25:06Keep it up.
25:07Hold it.
25:08It's a little sloppy.
25:09I want to see you guys execute.
25:10Three, two, one, jump.
25:12Boom.
25:13Here's what I want.
25:14Take a little breather.
25:16When you land, land with your feet confidently.
25:19That means you guys are safe and secure on the other side.
25:22So don't half-ass those feet.
25:23Here we go as a group.
25:24Three, two, one, jump.
25:26Whoa.
25:27That was nice.
25:28Three, two, one, jump.
25:30Three, two, one, jump.
25:33Bring it up.
25:34Plant it.
25:35One more perfect one.
25:36Three, two, one, jump.
25:38Nice.
25:39All right.
25:40Everybody in plank position.
25:43Okay.
25:44Let's practice our strength here.
25:46Get up on your feet.
25:47We're going to reach across the body.
25:48Nice and slow to that right heel.
25:50Up.
25:51Slow, slow, slow, slow, slow.
25:53Touch.
25:54Bring it back.
25:55Center.
25:56Lock.
25:57Back.
25:58Slow, slow, slow.
25:59Slow.
26:00Touch.
26:01Bring it back.
26:02Nice and slow.
26:03Control that one arm, guys.
26:04Don't reach too quickly.
26:05Back up.
26:06Slow, slow, slow, slow.
26:08Touch.
26:09Bring it out.
26:10Hold it.
26:11Back again.
26:12Up.
26:13Slow, slow, slow.
26:15Touch.
26:16Hold it.
26:17Are you straight?
26:18Are you strong?
26:19Back out slowly.
26:20Over that arm.
26:21Back into position.
26:22Hold for a second.
26:23Slow ones.
26:24Up.
26:25Slow, slow, slow, slow.
26:26Reach.
26:27Last one.
26:28Bring it out.
26:29Lock it.
26:30Again.
26:31Back.
26:32Slow, slow, slow, slow.
26:33Touch.
26:34Y'all ready for burpees?
26:36Here we go.
26:37Stand it up.
26:38Here's what we're going to do, guys.
26:40You had like 75.
26:42You had what?
26:43Add one or match it.
26:45Here we go.
26:46Three, two, one.
26:48Get it.
26:49Boom.
26:50Strong.
26:51Tight.
26:52None of these reps are cheater reps.
26:55Look at Dorian.
26:56A champion.
26:57She brings her chest down, her legs down, her belly button.
27:00Everything touches at once, she explodes.
27:02Matt over here, the machine.
27:04Getting an after it.
27:06The buffalo, as we like to call them.
27:09Let's go.
27:10Fittest buffalo I've ever seen.
27:11All muscle and hustle, baby.
27:13Five, four, three, two, one.
27:18I think I counted 101 that time.
27:20That's close.
27:21All right, guys.
27:22Grab a sip of water.
27:23That was incredible.
27:24What'd you get?
27:25Count too little?
27:26Or too many?
27:27Here we go.
27:28Towel off, guys.
27:29I'm going to find a way to challenge you guys this time.
27:32Add maybe a couple bonus reps.
27:34A couple extra seconds.
27:36Finish line is one round away, guys.
27:39Then comes that challenge week.
27:41Then comes that race.
27:42Have that mindset.
27:44We're getting after it.
27:46Big jumps.
27:47Remember, a dirty muddy pit.
27:50You don't want none of that nonsense.
27:51Here we go.
27:52No stepping up too much.
27:53I see what you guys are doing.
27:54Three, two, one, jump.
27:56Explode.
27:57Hustle back.
27:58Quick, quick, quick, quick, quick, quick.
27:59Cardio round.
28:00Three, two, one, jump.
28:02Hustle back, Mudder Nation.
28:04Stay with the team.
28:05Here we go.
28:06We start as a team.
28:07Finish as a team.
28:08Jump.
28:09Good.
28:10Hustle back, hustle back, hustle back.
28:11Let's go.
28:12Everybody at home.
28:13Three, two, one, jump.
28:14Stay with the team.
28:15Hustle back, hustle back, hustle back.
28:16Three, two, one, jump.
28:18Let's go, guys.
28:19It's that cardio round.
28:20We are so close.
28:21Three, two, one, jump.
28:23Get it, get it, get it.
28:24Last one.
28:25Hustle, hustle, hustle.
28:26Brace.
28:27We are so close.
28:28Biggest jump yet.
28:29As a team, Mudder Nation.
28:30Three, two, one, jump.
28:32Boom.
28:33Hurdle squats.
28:34Good position, guys.
28:35Let's go.
28:36Getting right after it.
28:37Here we go at home.
28:38Three, two, one.
28:39Hurdle and squat.
28:41Hurdle and squat.
28:42This is where you just be quick with it.
28:44You work it.
28:45You ground it.
28:46You lift it.
28:47You twist it.
28:48And you get after it.
28:49The body is working.
28:50Hips are high.
28:51Knee is high.
28:52I have that awesome position.
28:54We started out with hip hurdles.
28:55Now we're burning it out in the finish line.
28:58Taller every time.
28:59Squeeze that glute up at the top.
29:02Work it.
29:03Five more seconds.
29:04Three, two, one.
29:07Boom.
29:08Let's get those walls.
29:10We are about eight walls away from the finish line.
29:13You've got to make them perfect.
29:14Here we go.
29:15First one.
29:16Three, two, one.
29:17Go.
29:18Nail it.
29:19Second wall.
29:20Three, two, one.
29:22Go.
29:23Nail it.
29:24Third wall.
29:25Three, two, one.
29:26Go.
29:27Fourth wall.
29:28Three, two, one.
29:30Go.
29:31Fifth wall.
29:32Oh, I don't know about that.
29:34I don't know if anybody made it over that wall.
29:36Did you guys make it?
29:37It was a little sloppy.
29:38Fourth wall again.
29:39We didn't make it.
29:40Three, two, one.
29:41Jump.
29:42Nailed it.
29:43Fifth wall.
29:44Three, two, one.
29:45Jump.
29:46Everyone made it.
29:47Sixth wall.
29:48Three, two, one.
29:49Jump.
29:50Nice, clear one.
29:53Seventh wall.
29:54Three, two, one.
29:55Jump.
29:56Eighth wall.
29:57Make it perfect.
29:58You ready to plant it, twist it, stomp it?
29:59Three, two, one.
30:00Jump.
30:01Nailed it.
30:02Here we go.
30:03In position.
30:04Let's fight it out, guys.
30:05Stick it.
30:06I want to see everyone squeeze their abs tight.
30:07Come up on their toes.
30:08Junia, you ready for this?
30:09I'm ready.
30:10Up in reach.
30:11I'm just going to touch my knee this time.
30:12I like it like that.
30:13Here we go.
30:14I'm tall up on those toes.
30:15Back out again.
30:16Nailing it.
30:17Switch it.
30:18Bring it back to my knee this time.
30:19If you want to, you reach for the heel.
30:21Do what works for you.
30:22Fight for it.
30:23Three, two, one.
30:24Slowly bring it out.
30:25Tuck it.
30:26Nice and tight.
30:27All muscle aligned.
30:28I'm bringing it back to the heel this time.
30:29Up, up, up.
30:30Slow, slow, slow.
30:31Hold.
30:32Three, two, one.
30:33Switch.
30:34How you doing over there, Dorian?
30:36Bring it up.
30:37Up, up, up.
30:38Slow, slow, slow.
30:39Hold.
30:40Three, two, one.
30:41Switch.
30:42How you doing over there, Dorian?
30:43Bring it up.
30:44Good.
30:45Good.
30:46Good.
30:47Good.
30:48Good.
30:49Good.
30:50Yeah.
30:51Bring it up.
30:52What's happening?
30:53You ready for those burpees?
30:55Ready.
30:56I can't wait.
30:57Bring it back out.
30:58I'm so excited for you.
31:00If you guys are having as much fun as Dorian this is going to be a blast.
31:03Bring it up.
31:04Hold it.
31:05Hold it.
31:06How long do you want to hold for Matt?
31:07Ten.
31:08Four.
31:09Forty more seconds.
31:10Counting down for five, four, three, two, one.
31:16All right, burpee time.
31:18Dirty mud everywhere, heart rate pumping.
31:21There's a steep, nasty hill with this glorious finish line at the top.
31:25It's all yours, but you've got 30 seconds of hard work.
31:28We're going to do it like burpees.
31:29Here we go as a group.
31:303, 2, 1, crank it.
31:34This is where you dig.
31:35This is where you fight.
31:36This is where you prove it to yourself that you're fit, you're awesome, you're an athlete,
31:41you're ready for any course.
31:43There we go.
31:44It doesn't matter what they put in.
31:46You've trained for it.
31:48Doesn't matter what they put in.
31:50You want it.
31:51Let's go, Dorian.
31:52Dig in tight.
31:53You said you were going to hit 15 burpees.
31:55I want to see 15.
31:57Once she hits 15, we'll stop.
31:58What are you at now?
31:5913.
32:0013?
32:01Give me two more.
32:02Everybody at home, get it done.
32:04Last one.
32:05Yeah.
32:06And that's a wrap.
32:08Yeah.
32:09We did it.
32:11We worked it.
32:12We earned it.
32:13Man.
32:14Is this fake sweat?
32:16You guys worked that off?
32:18That's the good stuff.
32:20We're taking it home.
32:23Man.
32:24What a way to end it.
32:25Awesome work, guys.
32:28Grab a set.
32:29Check it out.
32:30Y'all ready for a little tricep stretch?
32:33Bring that elbow across, guys.
32:35Standing elbow strap.
32:36Three, two, one.
32:37Get that elbow.
32:38Stretch that tricep up into that shoulder.
32:40Make it nice.
32:41Make it nice.
32:42Squeeze it in.
32:43There we go.
32:45Look at this heart rate thumping over here.
32:47Look at that.
32:48That's a burst.
32:49Checking it out.
32:50Look at this.
32:51It's like an accordion.
32:53All right.
32:54Switch sides.
32:55Bring it across.
32:56Good.
32:57Work it.
32:58Stretch it.
32:59There you go.
33:00Some good looking sweat.
33:02Hold it nice and tight.
33:03There we go.
33:04Guys, five, four, three, two.
33:07Bring it down.
33:09Spread those arms across.
33:10We're going to do a spinal twist.
33:11Here's what I want to see.
33:13Lay down nice and long.
33:16Bring that right leg across the body.
33:17Here we go.
33:18Stretch it.
33:19Up, over, hold.
33:21All that twist.
33:22All that work right there.
33:24We're loosening up the lower back.
33:25Hips, shoulders.
33:26Three, two, one, switch.
33:29Same thing.
33:30Really lengthen through that finger.
33:32Open that stretch.
33:33Get that extra inch.
33:35Three, two, one, switch.
33:38Boom.
33:39How you feeling over there, Jake?
33:42Dangerous.
33:43Reaching across.
33:44Guys, we want to open this angle right here.
33:46Reach another inch with your fingers.
33:48Stretch another inch with your foot.
33:49Last time.
33:50Three, two, one, switch it over.
33:52Hold it.
33:53Feel it.
33:54So we're going to do the same exact thing on our backs, guys.
33:57We're going to bring it to the backside in three, two, one.
34:00Laying down on our backs.
34:01We're going to get a spinal twist in.
34:04Good.
34:05Finding the angles.
34:07Open it up.
34:08Bring that right knee into the body.
34:10Just peel it across.
34:11Good.
34:12All the way up and over.
34:14So what you want to feel is weight down here, pressure across here, as if I was right on
34:18top of you, giving you a little press.
34:20That's opening up that body.
34:21That whole line is relaxing.
34:23Nice.
34:24Reach.
34:25Look.
34:26Look over that opposite hand.
34:27Good, good, good.
34:28Three, two, one.
34:29Switch it.
34:30Really pull that knee up into the body.
34:33Peel it across.
34:35And then reach.
34:36There you go.
34:37Angle, angle, angle.
34:38Strong.
34:39Add that extra pressure right here.
34:41Push down.
34:42There you go.
34:43Opening up the glute across the ribs.
34:45Five, four, three, two.
34:47Good.
34:48Let it go.
34:49Guys, bring those heels up into your back.
34:52Catch them with your hands.
34:53Bring the knees down.
34:55Find that little happy baby.
34:56Take a deep breath in and then exhale.
34:59Pull down.
35:00Good.
35:01One more time.
35:02Open up those ribs.
35:03Big breath.
35:04And exhale.
35:06Deepest pull.
35:09Ground that lower back.
35:11Three, two, one.
35:13And let it go.
35:14Sit it up.
35:15Cross those legs.
35:17Sit up nice and tall.
35:19Shake it out.
35:20Reach up nice and high.
35:22Deep breath in.
35:24Exhale.
35:25Walk it forward.
35:29Lengthen it.
35:31Open up that lower back.
35:33Feel the stretch in those hips.
35:35One more big breath.
35:37Exhale.
35:39All right, guys.
35:41That is how we round out the last week, guys.
35:46We are on to challenge week next week where we are going to push your limits, guys.
35:50We are about five more workouts from the start of that race, guys.
35:53Excited to have you here.
35:54We'll see you out there on Monday.
35:56Oh, I missed that last one.
35:57I'm sorry.
35:58.
35:59.
36:00.
36:01.
36:02.
36:03.
36:04.
36:05.
36:06.
36:07.
36:08.
36:09.
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