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00:00Hey, welcome to Plyo Fix, a little thought I want you to keep in mind today, you can
00:22do anything.
00:23That means you can do this Plyo workout.
00:25It's intense, 30 minutes, but we're going to have some fun and we're going to get it
00:29done.
00:29We have for you today, six rounds, two exercises each round.
00:34They last 30 seconds and there is a 30 second break in there.
00:37Use it and enjoy it.
00:38If you need to modify anything today, please follow Kat, she's on my right.
00:43No equipment necessary, so let's get warmed up.
00:45Are you ready?
00:46Here we go.
00:47I want you to jog it out right here.
00:48Come on, let's get those legs going, get your heels up, nice and easy, just starting to bring
00:54the heart rate up, starting to warm your body up a little bit.
00:57Like I said, we're going to have some fun Plyometrics, no joke today, a lot of jumping coming at you.
01:03We're going to jack it out in three, two, one.
01:06Right here, legs wide, light on your toes, soft on your knees, get your arms all the way up over your head.
01:14None of this.
01:15None of this.
01:16No T-Rex.
01:17Come on.
01:18Right here.
01:19Get the abdominals in.
01:20We're jacking it out in three, two.
01:22Windmills are next.
01:23Here we go.
01:24Circle those arms.
01:25Abs in tight.
01:26Good.
01:27Big circles all the way around.
01:31We're going to reverse it in three, two, one.
01:35Take it back.
01:36Abs are still in.
01:37Very important to keep the abs drawn in throughout this whole workout.
01:41That's what protects your lower back.
01:43Very important.
01:45Three, two, over the top.
01:49Right here.
01:50Come along.
01:51Sink into that left leg.
01:53Forearm comes to the top of the thigh.
01:56Make sure your palm faces the ground.
01:59Really reach.
02:00Stretching your side.
02:02Three, two, one.
02:05Other side.
02:06Take it over.
02:08Same thing.
02:09Sink into that hip.
02:10I want them warm.
02:11A lot of jumping going on.
02:13Got to make sure that everything is warmed up today.
02:17This is three, two, last one.
02:20Arms out.
02:21Toes forward.
02:22Reach down and across.
02:23Stretching out the back of your legs.
02:26Wherever you can get to with your legs straight.
02:29You bend your knees, you lose the stretch.
02:32Good.
02:33Give me one more right here.
02:34Excellent.
02:35And take it from the top.
02:36Jog it out.
02:37Heels up.
02:38Let's pick that pace up just a little bit now that we're a little bit warmer.
02:42Almost.
02:43Even if you're not jogging, even if you're marching, start to bring your intensity up.
02:49Almost there.
02:50We're going to jack it out next in three, two, one.
02:54Here we go.
02:55Same thing.
02:56Pick the pace up right here.
02:58Just a little bit more.
03:01This warm up is where you set your intention for the workout.
03:04It's where you decide how you're going to attack it today.
03:08Okay?
03:09So, arms all the way up.
03:11Three, two, windmills.
03:14Big circles.
03:15All the way around.
03:18You know you've got 30 minutes of hard work coming at you.
03:21We're ready for it, okay?
03:23And three, two, one.
03:26Take it back.
03:27Abs in, abs in.
03:29You're going to hear me say it all day long.
03:32Abs in.
03:33Yeah.
03:34Three, two, one.
03:37Get long over the top.
03:39Sink a little bit lower this time.
03:42Reach a little bit further.
03:44Still keeping the palm facing the ground.
03:47Two.
03:48Last one.
03:49Other side.
03:50Good.
03:51Here we go.
03:52Take it over.
03:53That's it.
03:54We're almost there.
03:56We're going to get into this.
03:58Make those legs burn.
04:00Last one.
04:01And good.
04:02Arms out.
04:03Toes forward.
04:04Reach for your toes.
04:05Stick the booty back.
04:06Big stretch behind the knees.
04:08In the hamstrings.
04:10That's it.
04:11Give me two more right here.
04:13Last one.
04:14Excellent.
04:15Are you warm?
04:16Are you ready?
04:18Yeah.
04:19Fantastic.
04:20Round one.
04:21Exercise one.
04:22Flat jumps.
04:23Feet are hip width apart.
04:24Toes are forward.
04:25You're going to sink down.
04:27Hands go back.
04:28Explode up.
04:29And then land softly.
04:32Ready?
04:33Three.
04:34Two.
04:35One.
04:36Here we go.
04:37Down.
04:38Up.
04:39Good.
04:40Just like that.
04:41Now, what I want you to remember is if you haven't jumped before, follow Kat to start.
04:45She's modifying.
04:46So, she's coming up on the toes, but she's still getting the knees behind the toes.
04:51Good.
04:52Hips are shooting back.
04:53Abdominals are drawn in.
04:54Chest is up.
04:55Kat, you feel that, right?
04:56I feel it in my legs.
04:57Heart rate's coming up, right?
04:58Come on, guys.
04:59We got five more seconds.
05:00Four.
05:01Three.
05:02Keep it going.
05:03Two.
05:04Excellent.
05:05And rest.
05:06Nice.
05:07Breathe.
05:08Now, like I said, you have 30 seconds, so enjoy it.
05:10But watch what your next exercise looks like.
05:12We're going to go onto one leg.
05:13It's a single leg squat jump.
05:15So, I'm going to start on my right.
05:17Abdominals are in.
05:18I'm going to shift my weight back into that heel, and I'm going to explode off of that leg.
05:23The key here is you're not going to jump as high as you did when you were on both feet.
05:27It's a little bit less, right?
05:29But we're still going to jump.
05:30You're going to keep the abs in, and you're going to shoot back.
05:33Here we go.
05:34Three.
05:35Two.
05:36One.
05:37Let's go.
05:38Get low.
05:39Get up.
05:40Jump.
05:41Come on.
05:42Let's take a look at somebody.
05:43How you doing, Lorraine?
05:44It's burning already.
05:45Good.
05:46Same thing.
05:47Now, she's jumping.
05:48Okay?
05:49I want you to explode off this leg as much as you can.
05:50Keep those abdominals in.
05:51It's okay if you lose your balance.
05:52That might happen.
05:53Just tap that toe down, but then we're going to jump right back in.
05:56Come on.
05:57We got it.
05:58We're having fun, guys.
06:00Right here.
06:01How you feeling?
06:02Woo!
06:03Four.
06:04Three.
06:05Two.
06:06Woo!
06:07Shake it out.
06:08Yeah.
06:09You should feel that right in your quad.
06:11Excellent.
06:12Okay.
06:13Now, keep moving on this 30-second break.
06:15Don't stop moving.
06:16Just nice, light tap if you need to.
06:18If you need to stretch it out, that's okay.
06:20We're from the top.
06:21We're back to squat jumps, okay?
06:23Water if you need it.
06:25I'm going to hydrate a little.
06:27Okay.
06:28Again, knees behind the toes.
06:30Abdominals in.
06:31Pelvis shifting back.
06:32Eyes up.
06:33Chest up.
06:34Here we go.
06:35In three, two, one.
06:37Drop it like it's hot.
06:38Get up there.
06:39Come on.
06:40You got to get low to get high.
06:42Let's go.
06:43Let's see how Giante's doing back here.
06:46Okay.
06:47Okay.
06:48Now, I caught him.
06:49This toe likes to turn out just a tiny bit, but I want you to get it parallel for me.
06:54Come on.
06:55There it is.
06:56Up.
06:57Get straight.
06:58Get up.
06:59Let's go.
07:00Come on.
07:01Come on, guys.
07:02We got this right here.
07:03How bad do you want it?
07:04Yeah.
07:05Strong is the new sexy.
07:06We're almost there.
07:08Two.
07:09And rest.
07:10Beautiful.
07:11That's it, buddy.
07:13Breathe.
07:14Nice, guys.
07:15Shake it out.
07:17Squat jumps on the other leg.
07:19You know what's next.
07:21Breathing in through your nose, off through your mouth.
07:25If you need a little bit longer break, that's okay.
07:28Take it when you need it.
07:29Okay.
07:30Find that balance on your left.
07:32Abs in.
07:34Okay.
07:35Here we go.
07:36In three, two, one.
07:39Up.
07:40Let's go.
07:41Let's go.
07:42Come on, guys.
07:43You've got this.
07:44Excellent.
07:45Now, plyometrics.
07:46Why do we do it?
07:47We're working fast twitch muscle fibers.
07:49What does that mean?
07:50That means we're going to explode up and down.
07:53We're going to build lean muscle.
07:55Lean muscle is going to burn more calories.
07:57More calories is going to give you that tiny weight.
08:00It's going to get you to your goal.
08:01Three weeks.
08:02Come on.
08:03Let's go.
08:04Let's go.
08:05Jump.
08:06I'm jumping back in.
08:07Three, two, and all right.
08:11Excellent.
08:12Round one's done.
08:13Let it go.
08:14You did it.
08:15You did it.
08:16That's round one.
08:17Round two.
08:18Tuck jumps.
08:19Watch them first.
08:20It's that same principle where you sink down into the squat.
08:23Drive the knees up.
08:25Yeah?
08:26If you need to, follow cat.
08:29Here we go.
08:31Feet parallel right under the hips.
08:34Abdominals in.
08:35Three, two, one.
08:37Get low.
08:38Drive them up.
08:40Drive them up.
08:41Now.
08:42Every time you land.
08:43Come on Kurt.
08:44Watch.
08:45Every time you land.
08:46Toe ball heel.
08:47So you land on your toes.
08:48You rock back into those heels.
08:49Good.
08:50That gets the knees behind the toes.
08:52It protects your knees.
08:54Every time you jump, you draw those abdominals in.
08:57It's a crunch.
08:58Come on.
08:59You need to.
09:00You shake it out.
09:01Good.
09:02Don't let those toes go.
09:03Turning out.
09:04Get them parallel.
09:05Keep your toes parallel.
09:06Four.
09:07Three.
09:08Come on.
09:09We got this.
09:10Let's go.
09:11And rest.
09:12Beautiful.
09:13Hello legs.
09:14Breathe.
09:15Good morning.
09:16Good afternoon.
09:17Whatever.
09:18Your legs should be away.
09:19Frog jump.
09:20Watch it.
09:21Feet are turned out.
09:22The heels don't have to be touching, but they're not that wide.
09:25Feet are turned out.
09:26Abs are in.
09:27Your butt shoot back.
09:28Chest is going to pitch forward slightly.
09:30We're going to explode up and then land with bent knees.
09:34Okay?
09:35Very important to land with bent knees.
09:37Here we go.
09:38Three.
09:39Two.
09:40One.
09:41Get down there.
09:42Jump high.
09:43Come on.
09:44Bend those knees.
09:45Touch the ground if you can.
09:46Every time you land, it's soft.
09:48Shouldn't hear you landing.
09:50Those knees press back.
09:52Booty shifts back.
09:53Come on.
09:54Let me see what you got, Jen.
09:56Okay.
09:57Now, this is okay.
09:58She's not jumping that high, but she is getting off the ground.
10:01A little more than Kat's doing.
10:03She's breathing.
10:04I hear her.
10:05I need you to breathe.
10:06Good.
10:07Abs in.
10:08You can even turn your toes out.
10:09Just a little more, Jen.
10:10The more you turn your toes out, guess what?
10:12Booty, booty, booty, booty, booty, booty.
10:14Three.
10:15Two.
10:16One.
10:17Rest.
10:18I love it.
10:19Nicely done.
10:20You know what round two looks like.
10:21We got to repeat it, but breathe.
10:23Breathe.
10:24How you feeling?
10:25Good.
10:26Good.
10:27All right.
10:28Guys, you got this.
10:29As you start to get more tired, I want you to remember why you bought this.
10:32What do you want from it?
10:33What are you working towards?
10:35That is important.
10:36We're working towards being strong.
10:38It's not just about being skinny.
10:40It's about being strong.
10:41Okay?
10:42Get ready.
10:43We are back to tuck jumps.
10:45Three.
10:46Two.
10:47One.
10:48Let's go.
10:49Get down.
10:50Come on.
10:51Explode up.
10:52Drive those knees in.
10:53Tummy tight.
10:54Everything you've got right here.
10:55And then just a little bit more.
10:57Come on.
10:58Push it.
10:59Push it.
11:00Show me what you got.
11:01Come on, Kara.
11:02Let me see what you got.
11:04Good.
11:05Make sure you're getting those heels down every time.
11:07Heels land.
11:08Beautiful.
11:09Take it at your own pace.
11:10Good.
11:11That's it, guys.
11:12Go.
11:13Come on.
11:14Let's go.
11:15Three.
11:16Jump with me.
11:17Two.
11:18One.
11:19That's it.
11:20Nice job.
11:21Good.
11:22Guys, you've got to push.
11:23Every day, you've got to push just a little bit more.
11:25We will get through it.
11:26It's only 30 minutes.
11:27Frog jumps are next.
11:29Breathing when you need it.
11:32Okay.
11:33Okay.
11:34So again, our form.
11:36Toes slightly turned out.
11:38Addominal's in.
11:40Chest up.
11:41Booty's going to shoot back.
11:43You're going to bend in those knees.
11:44Bend in those hips.
11:45Reach for the ground.
11:46Three.
11:47Two.
11:48One.
11:49Squat.
11:50Flow.
11:51Make it soft.
11:53Yeah?
11:54Don't let your neighbors downstairs hear you.
11:56You might have a sleeping baby. Don't wake him up. This is for you right here. Get low. Jump. Come on. That's it, cat. Good. Same thing. Modifying. Raising up high on their toes. Come on. How bad do you want it? Let's go. You got to work for it. Three, two, one. Oh, yeah. Round two's done.
12:23Breathe. Breathe, breathe, breathe. Burpees with a push-up are next. This just might be your hardest exercise of the day, but you can do it. Watch it. Feet are hip-width apart. I need them to stay there. Swat down. Put your hands on the ground. Jump back. Push-up. Jump in. Explode up, yeah? If you need to modify, cat is your girl. Three, two, one.
12:53One. Let's do this. Down. Out. Push-up. Jump in. And up. You take this at your own pace. Your pace might not be cat's pace. It might not be dimples pace. Come on, dimples. Let's go. Jump. Get up there. You got it. Beautiful form.
13:13Love the push-up. Do me a favor. Show them what not to do. Drop your pelvis when you go down into this. Don't do this. None of that. Good. Beautiful. Clean it back up. Three, two, one. You got this. And rest. Nicely done, guys. Excellent. Okay.
13:29I'm just going to say I love them. Love them. You're going to learn to love that burn. That means it's working. Watch your next exercise. It's a fly-o push-up. I know. We just did push-ups. Watch it anyway.
13:40Hands are just a little wider than your chest. Abdominals are in. You're going to lower down. Might not be all the way to the ground. That's okay. Little explosion. Little explosion, okay?
13:49Everybody down. Come up into that push-up position. Here we go. In three, two, one. Down. Low. Up.
14:01Do as many as you can. And then if you need to, you can drop to your knees. Let me see what you got, Jen.
14:06Now, do me a favor. Pick your head up. Make sure you're not looking at your toes, okay? Watch that. There you go.
14:13Now, Jen's bending her knees every time she does this and taking her feet off the ground with her.
14:17You can do that. It actually makes it a much easier. Good. Get this in tight for me. Abs in, abs in.
14:23Three, come on. Two, you got this. Let's go. And there it is. Rest. Nice. Breathe, guys. Breathe.
14:31Take your time standing up slowly so you don't get lightheaded. We still have to do burpees with the push-up again.
14:37This is a good time for water if you need it. In through your nose, out through the mouth. Keep moving.
14:42Let that heart rate return to normal just a little bit, okay? We've got 10 more seconds right here. Enjoy it.
14:50Yeah. We're feeling good. We're halfway there. Okay? Stick with me. Let's do this.
14:57Burpees with the push-up. Three, two, one. Let's go. Down. Out. Push-up. In.
15:04We can do this. It's three weeks. Dedication. It's three weeks. Right here with me every day.
15:15Three weeks in the kitchen. I'm going to give you the body you always wanted. Let's go. Show me what you got.
15:20Come on, Kurt. Should I make it a little harder? Explode that push-up next time. Come on. Give me one.
15:28Explode it. Clap. There it is. That's fine. Good. Three, two, rest. Nicely done.
15:36Okay. Breathe. Burpees are over with. Let's come down to the ground because that's where we're at.
15:41Plyo push-ups. Just rest right here. Letting that heart rate return to normal.
15:46Things to think about when you're doing this explosive push-up. Abdominals in. Pelvis slightly
15:51tucked under you, okay? Hands just a little bit wider than your chest. Here we go. Everybody into position.
15:59Up on those toes. Three, two, one. Down. Explode. It's 30 seconds. You've got this. Let's go.
16:09Keep pushing right here, right now. You prove it to yourself that you can do it. Stop making excuses.
16:15Be stronger than your excuses. Good. That's it, Lorraine. Take it to your knees. Abs in. Keep your abs in no matter
16:21what. Abs in. Good. Make it small if you need to, but keep moving. Eight seconds. We can do this.
16:27I'm joining you. Let's go. Back up on your toes. Come on. We got this. Up. Let's go.
16:32Three, two, one. Oh, that round is over. Shake it off. Shake it off. Shake it off. Okay.
16:42Come on up slowly. Slowly, slowly. Okay. Moguls are next. Here's what they look like. Feet are
16:52together. You're going to jump side to side, keeping the feet together. Give me a little
16:56twist. The key is to bend your knees. Bend your knees. Stick the butt back. Yes, we're going
17:02to go side to side. Three, two, here we go. Yes, this is a little bit easier than the last round.
17:09Enjoy it. You're welcome. I put it there for a reason. I want you to recover a little bit, so use
17:16it. Now, don't be lazy about it. Still get your hips back. Get your heels down. Chest up. Eyes at me.
17:24Abdominals in. Working those deep transverse abdominis. Those are those muscles that make you look
17:30tiny. They stint your waistline in. That's what we want. Three, two, one. And rest. Good. Okay.
17:41Woo. Now, they can't stay too easy. We got to bring the intensity back up. Skater jumps. Watch it
17:48first. My right leg tucks back behind my left. My right hand reaches for the ground. I'm going to explode
17:56and jump to the right. Tucking the left leg back. We're going to move it side to side, okay? Here we
18:03go. Three. Everybody tuck the right leg. Reach the right hand. Three, two. Here we go. Jump and switch.
18:11Jump and reach. Eyes up at me. Good. Bend your knee. Get your heel down. Keep your toes parallel. Watch
18:21this slowly for me. Watch my foot. My knee is back behind my toe. My heel is on the ground.
18:27When I switch, I plant. I'm working the side of my butt. I'm reaching. I'm bending, but my
18:31chest stays up. Yeah? You got to get down there. We're almost there. I'm jumping back in. Three,
18:39two, one. Shake it off. Nicely done. Okay. Going back to those moguls. We're getting there.
18:49Now, the more your legs start to feel like spaghetti, I need you to keep pushing. I need
18:57you to remember why you're doing this. We're looking to make a change. We're looking to fix
19:02something. The only way to do that is to do something you've never done. Get out of your
19:06own head and let's have some fun. Moguls. Three, two, one. Let's go. Now, you're going to be like,
19:15wow, this is easy compared to what we just did. Yes. You're recovering a little bit, but you're
19:20still moving. We're still jumping. We're twisting. Those transverse abdominus are drawn in. That's
19:27what gives you a smaller looking waist. Yeah. We love that. Ten more seconds. Keep it going right
19:34here. Like I said, breathing in through your nose, out through your mouth. Three, two, and one. Okay.
19:43Thank you. You're welcome. Now, we got to bring it back up. Got to keep the intensity going. Skater
19:50jumps are next. Looks like this. You're going to tuck your right leg behind your left and reach that
19:55right hand for the ground. I'm going to jump to my right and tuck my left. And then I'm going to
20:00switch. And if you're modifying, you just step in. Step and reach. Step and reach. Okay. We've got
20:08this. Okay. All right. Let's think about our form. Toes parallel, hips back, heels down, chest up.
20:16Let's take our alignment right here. Right leg back. Right hand reaches for the ground. We're going
20:21to our right. Three, two, one. Let's go. Explode. Cover some ground. Let's make some people
20:29work. Come on. Come on, Kurt. Let me see you jump. I'm going to push you. You're tall. If
20:36I cover more ground than you, we got a problem. Come on. Right here. We got this. Let's go.
20:42Keep those toes forward. Never sacrifice your form. Almost there. Five, four, three, two, and
20:53rest. Nicely done. That's it. Skaters are over. Woo. Breathe. Down five. Almost there. They're
21:06excited. I'm sure you are too. Okay. Jumping lunges. Watch them first. Right foot forward.
21:14Left foot back. We're going to drop low. Keep your pelvis pulled under you. Keep your chest
21:20up. What do I say? Abs in. Jump and switch. Jump and switch. Okay. If you need to, you can
21:28step in. Follow cat. Here we go. Right foot forward. Left foot back. Three. Everybody get
21:33down. Two. One. Let's go. Jump and switch. Jump and switch. Guys, these are going to
21:40burn. Your quads are going to scream and they are going to hate me. That's okay. Hate me
21:45now. Love me later. If you need to, you keep moving, but you follow cat. She's got this
21:50reverse lunge going. Cat, drop just a little lower for me though. Get down. 90 degree angle
21:56in both knees. See that? Boom. Right there. Press up through the toe. Four. Three. Two.
22:03One. Take it off. Lovely. You're welcome. Good girl. Okay. How about we add a little twist
22:10to that? Like a for real twist. Watch it. Right foot forward. Left foot back. I'm going
22:16to start facing this way. We're going to drop down into that same position here. Now I'm going
22:22to jump and turn over my shoulder. Switch and switch. Okay? Now, if you need to, step
22:29it first. Find your balance. Everybody this way. Right foot forward. Left foot back. Three.
22:36Two. One. Get low. Jump and switch. Come on. Push right here. What are we working? We're
22:43working the quads. We're working the booty. We're working the hamstring. Beautiful. Strong.
22:49Sexy legs. You keep pushing. That's good. Curt modify. You know what? I would rather see
22:55him modify than see him do it with bad form. Now, do me a favor. Get your chest up. We're
23:00almost there. Ten seconds. Good. Four. Three. Come on, Deontay. Jump it. Last one. And rest.
23:08Nicely done. Shake it out. We got to do it again. I know they're screaming. Hang with
23:14me. Jumping lunges are what we're on to. Give them a little stretch right here. Just loosen
23:20those quads up a little bit. We're almost there. Home stretch. We can do this. You can do it.
23:26I promise. All right. Right foot forward. Left foot back. Abs in. Drop low. Three. Two. One.
23:36Here we go. Jump and switch. Get that knee as close to the ground as you can without smacking
23:41it on the ground. Take a look at my girls over here. Come on, ladies. Jump. Good. They
23:46are both doing just a little different. Jen still has her jump going. Beautiful, Jen. Kara's
23:52got a little hop going. She's just taking it down one level. That's okay because you know
23:56what? She's still moving. She's burning calories. Deontay, he's obviously on fire over here because
24:02he's taking it to the reverse lunge. We're jumping. Let's go. Three, two, one. Almost
24:07there. Good rest. Love it, guys. Love it. Love it. Shake it off. Shake it off. Let it go.
24:15That one's over with. You did what you could. It was awesome. I'm proud of you. Let's move
24:19on. Jumping lunges with that twist, okay? Breathe. Water if you need it. We're going to face
24:26this way. Same thing, guys. I want you to always remember. Drop down. Give me this 90
24:32degree angle in the front leg. Give me this 90 degree angle in the back leg. Yes? Okay.
24:37Here we go. Three, two, one. Let's go. Jump and twist. Everything you've got, you guys.
24:44Let's go. We're at the end. I need every last little bit of energy you've got. We're going
24:48to finish it strong. Together. We're pushing, okay? Yes. Right here. This is where you make
24:57the change. When you're tired, when you feel like nothing's left, you push just a little
25:02bit more. We've got this. Come on, Lorraine. Jump it. Let's go. Jump. Give it to me. I know
25:08you can. I know you're on fire. Jump. Three, two. Rest. That's it. Nicely done. I know you did
25:15great. Hang in there. Round five's over. One more round. One more round. You got it?
25:23Okay. Full body hops. We're going to come back on the ground. Watch it. So we're taking
25:29that push-up position. Hands just a little wider than the chest. Feet are open hip-width
25:34apart. We're going to do a little hop to the right. Little hop to the left, okay? Everybody
25:41down. Come on. Get down here. Three, two, one. To the right. Let's go. Come on. Abs in.
25:51Don't lose form. Watch, Kat. She's got a little step-step going. Taking it at her own pace
25:57right here. Beautiful. She's opening and closing. This is definitely a harder exercise. So start
26:03right here. And then let's move back to dimples. What do you got? Jump it. Let's go. Come
26:09on. Go. We're almost there. Four, three, two, and rest. I love it. You guys are killing
26:20it. So breathe and come up slowly. Get a quick sip of water if you need it and watch your next
26:25exercise. It's the last exercise. Sumo squat jumps. So this time your legs are a little wider
26:32than your hips. The toes are slightly turned out. The key here is I want you to keep the
26:37pelvis under you, okay? We drop low. Explode up. Land soft, okay? Here we go. Three, two,
26:46one. Drop low. Explode up. Come on. Get up there. Off the ground. That's it, Lorraine. Now take
26:53your chin down. I know you're looking up at the TV. You want to see what we're doing. Keep
26:57your head in line with your spine. That's it. Keep your pelvis pulled under you. It's just
27:02like your back is up against the wall. She's pressing her knees back. They're tracking out
27:06over the toes. That's what I want you doing too. Come on. Eight. Let's go. Six, five, four.
27:13Let's go. Three, two. Oh, there it is. Shake it out. Shake it out. Shake it out. We got to
27:20do it one more time. That means you have 60 seconds of work left and plyos are over. Yeah. Okay.
27:29So, full body hops. Let's come to the ground. I know. We're excited if we have this one over
27:35with. Come on. Get down here. We're going to take it up into that push-up position. Here
27:39we go. Everybody up. Moving right in three, two, one. Here we go. Hop. Keep it going no
27:47matter what. Don't stop moving. Even if you're just holding at the top. I want you to keep
27:52going. Come on, Kurt. You got it. Jump. That's it. Beautiful. Abs in. We're pushing.
27:58Let's go. Go. Everything you've got and then a little bit more. Last 10 seconds. Come on.
28:06Kara, you got it. We're almost there. Five, four, three, two. Rest. Rest, rest, rest, rest. Stand up
28:16slowly. Try not to step on anybody. All right. Come on up. Breathe. We have one more exercise.
28:23One more exercise. I love it. You guys are doing awesome. Sumo squat jump. Let's get into
28:32position. Legs wide. 30 seconds. Finish it strong. Here we go. Toes out. Three, two, one.
28:41Let's do it. Right here. You and me. Last 30 seconds. We've got this. Get those hamstrings
28:48parallel to the ground. Get the toes turned out. Press your knees back. Abs in. Chest up.
28:57Keep breathing. 10 seconds. Let's go. Let's go. Come on, Deontay. Go. Let's go.
29:05Four, three, two, and rest. Yes. Killed it. Okay. You guys are awesome. I love it. Okay.
29:21We got to cool down. We got to cool down. Breathe. Let's take a nice deep breath in first.
29:27Legs wide. Here we go. Inhale up and exhale it out. That felt awesome.
29:35Take that right arm across your chest. Give a little stretch right here. Keep breathing.
29:40Very important. You did awesome. Biometrics. No joke. Switch arms. Now, don't forget how
29:49important it is to fuel your body for these workouts. After your workouts, great chance to
29:54have that Shakeology. Take one arm up. That's your daily dose of dense nutrition, you guys.
29:59Super important for building lean muscle, burning calories, keeping that metabolism going all day
30:04long. Switch it out. Also, very important to hydrate throughout the day. You just work very hard.
30:13Good. Lower that down. Take the hands behind your back. Interlace the fingers. Pull down. Open up
30:18your chest. Stretching it all back out. It's very important to do this cool down. I know you're like,
30:26hey, that workout's over. I'm done. No. You got to cool down with me. Good. Release it. Bring the feet
30:31together. Let's grab the right toe. Pull it up towards your booty. Keep those knees close together.
30:37Abs in. You're pressing the pelvis forward so that you feel a stretch in the quadricep and in your hip
30:43flexor. Hold it right here. If you need to hold onto a chair or something, that's fine.
30:49Good. Switch it out. Abs in. Press that pelvis forward.
30:58Excellent. That's a beautiful stretch. Feels so good on the quadriceps. They probably feel like jelly
31:04right now. Lower it down. Right foot's going to come up on that left leg. We're going to do a figure
31:08four. Sink into it. Ooh, stretch out the booty. That is tight. Feels good. We worked it. Sure did.
31:15You guys did awesome. Switch sides. Again, if you need to hold onto something, it's more important
31:24to get the stretch than it is for the balance right now. Let's lower that down. Feet together.
31:31We're going to roll all the way forward. Drop your chin. Take it all the way forward. One vertebrae at a time.
31:37We're going to hang out down here. Release your neck. It's okay if you don't get to the floor.
31:43Even if you're just at the tops of your knees, wherever you can get to with the legs straight
31:46so that you feel the stretch in the back of your legs. Good. Now, bend your knees. Roll it up slowly.
31:52One vertebrae at a time. Head is the very last thing to come up.
31:57Open those feet up. Give me one more big inhale up.
32:02And exhale it out.
32:04That's your plyo fix. You did awesome.
32:07I'll see you tomorrow. Nice job.
32:10You did great, you guys.
32:11Yeah. Good job, girl.
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