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00:00Hey, welcome to your cardio fix workout. What I have for you today is 4 rounds, 2 exercises
00:23each round. They each last for a minute. There's a 20 second break in there, so use it and
00:28enjoy it. When you feel like quitting, and it might happen today because it's intense,
00:31I want you to think about why you started, okay? There's no equipment necessary for today's
00:36workout, but if you need to modify anything, please follow Kat. She is on my right. Are
00:40you ready? Let's do this. Let's get warmed up. Here we go. Jog it out. Get those heels up
00:46towards your booty. Having fun. I have 30 minutes of heart pumping cardio coming your way. We're
00:53going to jack it out in 3, 2, 1. Let's go. Jacks right here. Get those arms up. Light on
01:01your toes, soft on your knees. Keep breathing even through your warmup. Windmills are next
01:07in 3, 2, 1. Windmills. Circle those shoulders. Abs in. Loosen it all up. Everything's going
01:17to be working today. We're going to reverse it. 3, 2, 1. Take it back. Open the chest up
01:25just a little bit. That's it. 21 days, right? That's what we have. Got to make everything
01:31count, even the warmup. 3, 2, 1. Get long over the tops. Reach as far as you can. Stretch
01:40that side out. Warm your hips up. Good. That's it. Two more. Last one. Other side. And over.
01:48Reach. We're going to have some fun today. We are going to sweat. Make sure you have water
01:57nearby. Last one right here. Good. Toes forward. Reach down and across. Stretch out those hamstrings.
02:04Get them loose. Good. Wherever you can reach with the legs straight. Last two. One more.
02:14Good. From the top. Jog it out. Here we go. Pick your pace up just a little bit. Get the
02:21blood circulating. Very important to warm the body up before you start these workouts.
02:26out. Jacks are coming next. 3, 2, 1. Let's go. Jacks. All the way up.
02:38Keep breathing. I want you to set your intention for the workout. Decide what you're working
02:43on and go for it for the full 30 minutes. 3, 2, windmills. Circle them. Circle them. Abs in. Tight
02:52tummy. 3, 2, 1. Take it back. All the way around. Full range of motion right here. 3, 2, 1.
03:04Over the tops. Sink in a little bit deeper. Reach a little longer. Feels good. Yes. You'll
03:12appreciate it later. Two more. Last one. Good. Other side. Make sure the palm rotates down
03:21to the ground. Use your arm. Brace yourself against the leg. 3, 2. Last one. Down and across.
03:31Down. Try to reach a little bit further right here. Get a little bit deeper stretch. That's
03:39it. Last two and we're going to get this party started. All right. Are you warm? Yeah. Okay.
03:47Round one. First exercise. Cross jacks. So start with your feet open and your arms out. You're
03:53going to jump. Everything crosses, opens, crosses, opens. Yeah? 60 seconds. Here we go.
04:003, 2, 1. Cross. Just loosening the shoulders up a little bit more. Getting the blood pumping
04:08through the body. Cross those legs. If you need to follow Kat. She's modifying. Still
04:15working though. Yeah. We can do anything for 60 seconds, right? That's what I want you to
04:22remember today. Take it one exercise at a time and we will get through it together. Come on.
04:29Halfway there. Keep it going. Light on your toes. Soft on those knees. Soft landing cushions
04:38and joints. Come on. Keep breathing. Abs in. Heart rate's climbing. Sweat's starting already.
04:48Everything's working. Last 10 seconds. Come on. Keep breathing through this. 6, 5, 3, 2,
04:59and rest. Nice. Okay. Shake it out. 20 seconds. Breathe. Watch your next move. It's high knees.
05:10So what you're going to do, bring one knee up. Abs in. You're going to run it out. Yeah? Okay.
05:17Here we go. 3, 2, 1. Let's go. Knees up. Knees up. Abs in. Take knees at your own pace.
05:27But keep moving. Now, Kat's modifying. She's stepping it out. But every single time she's
05:34driving that knee in, tapping her hand. The abdominals are tight. Heart rate is climbing.
05:39Keep going. Now, Maddie using a little different arms. That's okay. She's using runner arms.
05:45I like it. Knees are still high. Abs are still in. I can hear her breathe. Let me hear you breathe.
05:51Very important, you guys. Come on. We got to breathe through this. Every time you drive that knee up,
05:57pull your abs in a little bit tighter. Make them work. You've got this. Let's go. Come on.
06:03I know it hurts. I know you're going to want to quit, but don't. Dig deep. Push a little harder.
06:1010 more seconds. We got it. We got it. Stick with me. 6, 5, 4. Everything you've got. 3, 2, and rest and breathe.
06:22Woo! Nicely done. Let it come down. But I want you to keep moving in place so the heart rate comes down naturally.
06:30You know what it looks like. Cross jacks from the top, okay? Here we go. Legs wide. Arms out. 3, 2, 1. Here we go.
06:47During that 20-second break, I really want you to breathe through it, hydrate when you need it, and then jump back into this.
06:54Give it everything you've got. Yeah? Come on, guys. Let's have a little look-see.
07:01Kat, I'm going to check on you again because she's modifying. She's just tapping it across. Arms are still working.
07:07Tension in the arms. Shoulders press down. Lats are engaged. Keep it going. Let's have a little look.
07:13How we doing back here, Rachel? Good. Are you breathing for me? Good. Abs in. I love it.
07:19She's light on those toes. Keep it going. We got it. Come on, guys. 20 more seconds.
07:26Kane, I like it. Susie, keep it going. Come on, guys. You got this. We're almost there.
07:3310 more seconds. Keep breathing. Last little bit. Last little bit. Hang in there.
07:424, 3, 2, and rest. Nice. Okay. Shake it out. Shake it out. High knees are next. Breathe.
07:53Again, I want you to make sure you drive through this 60 seconds.
07:57All right. So run those high knees as much as you can, and if you have to step it out, that's okay.
08:01We're going to start it in 3, 2, 1. Here we go. Knees up.
08:07Now, take them at your own pace. Your running speed might not be what mine is.
08:13Might not be what theirs is. You just keep going.
08:17Maddie's a little faster than me. That's okay.
08:20Kat's marching it, so she's going to be a little slower.
08:23But keep it going. Let's have a little look. Come on, Ken. How you doing?
08:27I'm doing great. Drive them up. I want them higher.
08:29That's great. Higher. Ken's been on the program with me.
08:3121-day meal plan. How much weight have you lost?
08:3435 pounds. I'm sorry, how much?
08:3635 pounds. 35 pounds.
08:39Do it. Proof that you can do anything you put your mind to.
08:43Come on. Keep it going. Keep it going. We got 20 seconds.
08:47Come on, Maddie. Drive them up. Drive them up.
08:49That a girl. You got it. Breathe.
08:52Pull the breathing down. Just because her legs are going fast
08:55doesn't mean her breathing has to go fast.
08:576, 5. You got it.
09:004, 3, 2, 1.
09:04Rest. Yes.
09:06Breathe. Round 1 is over.
09:09Round 2.
09:10First exercise. Watch it.
09:12Skater jumps.
09:13So what I'm going to do,
09:14I'm going to start with my right leg tucked back
09:17and my right hand reaching for the ground.
09:19I'm going to jump
09:20and switch.
09:23Jump and switch.
09:24Okay?
09:24All right.
09:25All right. Deep breath.
09:27Here we go.
09:28Let's all start.
09:29Right leg tucked.
09:30Right hand reaching.
09:323, 2, 1.
09:34Here we go.
09:34Jump and switch.
09:36Now, as you do it,
09:37I want you to keep your toes forward.
09:39Bend those knees.
09:41Plant that heel.
09:43And explode off the legs.
09:45Keep the chest up.
09:47Keep the eyes up.
09:48Kane, I'm coming for you.
09:51That's it.
09:52Look at him covering some ground.
09:54I love it.
09:55Just exploding off those legs.
09:57But still keeping the abs in.
09:59Still keeping the eyes and the chest up.
10:01Reaching the hand across.
10:03Every time.
10:04I'm going to challenge him.
10:05Let's go.
10:07I shouldn't be able to jump further than him
10:09because his legs are longer than mine.
10:12Now, you might not have as much room
10:14at home as we have here.
10:17That's okay.
10:18Move things out of your way.
10:19Push your coffee table out of the way.
10:21Burn an extra calorie or two.
10:22Come on, guys.
10:2310 seconds.
10:257, 6, 5, 4.
10:30Almost there.
10:32Last one.
10:33Rest.
10:35Nicely done.
10:36Okay.
10:37You breathe.
10:38Watch your next move.
10:39Let me turn sideways
10:40so you see what it looks like.
10:42It's a mountain climber.
10:43So we're going to be on our hands
10:44and on our toes.
10:45Hands are directly below the shoulders.
10:48I'm going to pull my knee in
10:49and I'm going to jump and switch.
10:51So you're just running those knees in.
10:53Okay?
10:54Nice flat back.
10:56Everybody down.
10:58Deep breath.
10:59Here we go.
11:003, 2, 1.
11:03Run them in.
11:04Abs in.
11:05Abs in.
11:06Flat back.
11:07Hands stay under the shoulders.
11:09Now, Kat is up in this high plank position.
11:13Only difference is she's stepping it out.
11:16So doesn't quite skyrocket the heart rate as much,
11:20but she is still working.
11:21Shoulders are pressed down away from the ears.
11:23Abs are in.
11:24Flat back.
11:25Nice.
11:26Good, Ken.
11:27That's it.
11:28So, he's running it,
11:29but do me a favor.
11:31Take it down to a step.
11:33There you go.
11:34Good.
11:34Slowing it down just a little bit.
11:36That's okay.
11:36Gives him a quick second to recover.
11:38Good.
11:39Deep breath.
11:39And now speed it back up.
11:41That's it.
11:41Yeah.
11:42Run it out.
11:42Let's go.
11:43You got to do the work.
11:44You don't lose 35 pounds by sitting on the couch.
11:46So get up and move with me.
11:47Let's go.
11:48Let's go.
11:48We got this.
11:49Last 10 seconds.
11:51Here we go.
11:5110, 9, come on, Ken.
11:538, 7, 6, 5, we got it.
11:564, 3, 2, 1.
11:59Drop to your knees.
12:01Drop to your knees.
12:02Nicely done.
12:03Nice.
12:04Love it.
12:05All right.
12:06From the top, skater jumps.
12:09Take a nice deep breath.
12:11Hydrate when you need it.
12:14Legs, arms, abs all on.
12:16You know.
12:18I want to make sure you think about me tomorrow.
12:19Yay.
12:22Okay, skater jumps.
12:23Let's line it up.
12:23Tuck that right leg.
12:25Reach the right hand.
12:263, 2, 1.
12:29Jump.
12:30Come on.
12:31Give me some power.
12:32Even if you're not covering a big area, really sink into those legs.
12:36Make that booty work.
12:38Get long.
12:39Reach for it.
12:40Abs in.
12:42Eyes up.
12:42Looking at me.
12:43I see you.
12:43Let's go.
12:44Keep pushing.
12:45Maddie, how you doing?
12:46Good.
12:47Love it.
12:47Covering ground.
12:49That's it.
12:49Tuck in the toe.
12:50Now, do me a favor.
12:51Sink into this leg.
12:52Yes.
12:53The deeper you sink, the more you get the side of that booty.
12:56That's what we want.
12:57Keep it going.
12:59Susie, how you feeling, honey?
13:00Pretty good.
13:01That's pretty good.
13:02Come on.
13:02We're having fun.
13:03Let's go.
13:04Turn that toe forward.
13:06Excellent.
13:06Keep it up.
13:07Come on, you guys.
13:09Never compromise your form.
13:11Keep pushing through this.
13:13Get those toes forward.
13:15Sink in.
13:15And that's it.
13:1810 seconds.
13:19We're almost there.
13:216, 5, 4.
13:24Reach for it.
13:253, 2.
13:28Rest right there.
13:29Nicely done.
13:31Shake it out.
13:32We got mountain climbers next.
13:34Woo.
13:34Make sure your heart rates come down a little bit before you drop to the ground, okay?
13:39So, again, in this mountain climbers, hands under the shoulders, abs in tight, flat back.
13:45Let's take it to the ground.
13:46All right.
13:47Here we go.
13:48Everybody down.
13:49Hands under the shoulders, abs in.
13:523, 2, 1.
13:54Let's go.
13:55Run it in.
13:56Run it in.
13:57Everything you've got right here.
13:58You can do anything for 60 seconds.
14:00Push through it.
14:01That's it, Susie.
14:03I love it.
14:04Flat back.
14:06Abs in.
14:07Hands under the shoulders.
14:09Breathing through it.
14:10Driving those knees in.
14:11Making the abs work.
14:12Guys, like I said, we have 21 days.
14:15I need you to dial in that fixed eating plan that I have for you.
14:19Make sure you're cooking your food, packing your food.
14:21Take it in the containers.
14:22That's why I put them in there for you.
14:24Follow it.
14:25You can do it for 21 days.
14:26Let's go.
14:27Come on, you guys.
14:28Let's go.
14:29Push.
14:30I need more.
14:31I want everything you've got and then a little bit more.
14:33Last 15 seconds right here.
14:36Drive it in.
14:37Drive it in.
14:39Fight through it.
14:40I know it burns.
14:40It'll end in a minute.
14:4210, 9, 8, 6, 4, and rest.
14:51Drop it to your knees and breathe.
14:55Nice, you guys.
14:56Round 2 is over.
14:58Yeah.
14:59Halfway done.
15:00Come on up.
15:01Watch your next move.
15:02Round 3.
15:03First move.
15:04Reverse lunges.
15:05Looks like this.
15:06Step that right leg back.
15:07Drop the knee.
15:08Come up.
15:10Drop the knee.
15:11Come up.
15:11Got it?
15:12Yes.
15:13Here we go.
15:133, 2.
15:15Right leg first.
15:16Drop it down and up.
15:18Now right here.
15:19Slow it down.
15:20It's a recovery move.
15:21Yes, everything is still working.
15:23But I want you to slow your heart rate down.
15:26Make sure you have a 90 degree angle in both your knees.
15:30Abdominals are in.
15:31Shoulders are pulled back.
15:32Keep going.
15:33Rachel, I'm coming for you.
15:35How you feeling?
15:37Great.
15:38I feel the burn.
15:39Good.
15:39You are going to feel the burn.
15:40Learn to love it.
15:41Appreciate it.
15:41It means that everything is working.
15:43Good.
15:44Right there.
15:44See that?
15:4590 degrees.
15:46Boom.
15:46Knee to the ankle.
15:47That's what I want to see.
15:49Pelvis pulled under her.
15:50Abdominals are in.
15:52Chest is up.
15:52Make sure you're looking up at me.
15:54No hunching over.
15:55Come on, guys.
15:56Keep going.
15:57Kane.
15:59Here I come.
16:01Loving the form.
16:03That's it.
16:03Nice and easy.
16:04And keep slowly breathing down.
16:06Make sure in through the nose, out through the mouth.
16:08We're almost there.
16:095, 4, 3, 2.
16:14Rest.
16:15Nicely done.
16:16Okay.
16:17Watch your next exercise.
16:18This is probably the hardest exercise of the day.
16:21Watch it and know that you can follow cat on the modification of this.
16:25So, feet are hip-width apart.
16:26You're going to squat down.
16:27Put your hands on the ground.
16:29Jump your feet back into a high plank.
16:32Jump them in.
16:32Keep them hip-width apart.
16:34Jump up.
16:36Burpees.
16:37Yeah?
16:38Not always fun, but we got to do them.
16:40They're going to get you to your goals.
16:423, 2, 1.
16:45Down.
16:46Out.
16:47In.
16:48Up.
16:48Listen to my pace.
16:50Down.
16:50Out.
16:51In.
16:52Up.
16:52Don't rush these.
16:54They're hard enough the way they are.
16:55Now, cat's modifying.
16:57What does that mean?
16:58She's stepping all of these moves.
17:00Step, step.
17:01And stand and reach.
17:02But look, she's keeping her feet wide.
17:04As she steps in, the foot comes to the outside of the hand.
17:07That way she can get her heels down.
17:09It protects her knees.
17:11Come on, you guys.
17:11Keep going.
17:14Nice, Maddie.
17:15Every time she jumps back, boom, hit it.
17:18Flat line.
17:19Jumps in and jumps high.
17:21I love it.
17:21Keep it going just like that.
17:23We've got this.
17:25You guys, I want you to push to your own limit, okay?
17:28Whatever your limit is might not be what mine is.
17:30I might be doing more than you.
17:31You might be doing more than me.
17:33You take it to your limit, but you do it for the whole 60 seconds.
17:37Come on.
17:37Five, four, three, two, one.
17:42That's it.
17:42Nice.
17:43Rest.
17:43Okay, shake it off.
17:45Shake it off.
17:45I know those are tough.
17:46That is just hitting every muscle in your body.
17:50Your heart rate should be sky high right now.
17:52That's okay.
17:53Move around in place.
17:55Breathe.
17:55You've got another 10 seconds before we start those reverse lunges.
17:59We're so close.
18:00Hang in there with me, okay?
18:01You just keep pushing through.
18:03Yep, all right, all right.
18:04Here we go.
18:05Reverse lunges.
18:06Right leg to start.
18:07Three, two, one.
18:09Right here.
18:10Down and up.
18:12Come on.
18:12I know you have a million excuses running through your head right now.
18:15I know it.
18:16I know you're sitting there going, I've done enough.
18:18I can stop.
18:19Keep moving through this.
18:21Come on.
18:22Keep pushing.
18:23This is your 30 minutes.
18:24This is for you to get you to that goal.
18:26You bought this program for a reason, right?
18:28You can't just leave it sitting in the box.
18:30You've got to get off the couch.
18:31You've got to do it with me.
18:32You've got to join me in the kitchen.
18:34You've got to follow that eating plan I gave you, okay?
18:36Keep going.
18:37We got this.
18:38Yeah, let's go.
18:39Ken, come on.
18:40Get down there.
18:41Hover that knee just above the ground.
18:43Every single time, he's barely just skimming in the ground.
18:47Now, he's not smacking his knee on the ground.
18:49He's getting about a centimeter off the ground.
18:51If you smack your knee on the ground, you're not going to like me tomorrow.
18:54Come on.
18:54Lower.
18:54Abs in.
18:55Chest up.
18:56Feeling the burn.
18:56Yeah, I know you are.
18:57Work through it.
18:58Ten seconds.
18:59Everything you've got right here and then a little bit more.
19:01We got it.
19:02Five, four, three, two, one.
19:07Rest.
19:08I love it.
19:08Don't leave me hanging, though.
19:09That's not nice.
19:10Yeah, okay.
19:12He's like, don't talk to me.
19:14I can't do it.
19:15You've got to get up.
19:16We've got burpees next.
19:18Ten seconds.
19:19So, start with those feet hip-width apart, right?
19:22This is the position they keep the whole time.
19:25I don't ever want to see them closer, yeah?
19:26Hip-width apart.
19:27Here we go.
19:28Three, two, one.
19:30Squat it.
19:31Hit that high plank.
19:33Plant those heels.
19:34Jump.
19:35Do it again.
19:35Down.
19:36Out.
19:37In.
19:38Up.
19:39Let's go.
19:39Down.
19:40Out.
19:41In.
19:42Up.
19:43Abs.
19:43Tight.
19:43Kane, I'm coming for you.
19:46I want a push-up on your next one.
19:50Give me a push-up right here.
19:51Just show them.
19:51There you go.
19:52That's how you make it harder.
19:54As you get stronger, you've got to push to new levels, right?
19:57So, he's throwing a push-up in there.
19:58All right.
19:59I know it's hard enough.
19:59You can take the push-up out if you want.
20:01Keep going.
20:02You've got it.
20:03Nice.
20:04I love it.
20:05Susie, you're killing it.
20:06We're almost there.
20:09Guys, breathe through it, okay?
20:10Come on.
20:11We got it.
20:12Let's go.
20:14And up.
20:15Do not put boundaries on what you can do, okay?
20:18You can do so much more than you think you can.
20:20Dig deep.
20:21Find it.
20:22It's in there.
20:23Let's go.
20:23We got this.
20:25Come on.
20:26Come on.
20:27One more right here.
20:30And rest.
20:32Round three is over.
20:33One more round, okay?
20:37Yeah.
20:38One more round.
20:39I like the sound of that.
20:41Lateral open squats.
20:42Watch it.
20:43So, feet are together.
20:45I want you to sink low.
20:47What did I say?
20:48Low.
20:49Sink low.
20:50I need you down.
20:51That's the only way to make this one work.
20:52Abs in.
20:53Back flat.
20:54Two steps to the right.
20:56Yeah.
20:57Two steps to the left.
20:59That's all it is.
21:00Just a little walk in the park.
21:01Here we go.
21:02Feet together.
21:03Drop it like it's hot.
21:04Stay right here.
21:05Abs in.
21:06Two to the right.
21:06Let's go.
21:07Right for two.
21:09Left for two.
21:11Keep it going.
21:12Now, feet are parallel.
21:15Toes are forward.
21:16Deepen those knees.
21:18Deepen the booty.
21:19Abs in tight.
21:21Flat back.
21:22Chest up.
21:23Eyes up.
21:24Drop lower.
21:25Come on.
21:25Get down there.
21:26It's the only way to make this work.
21:27Get down there.
21:29Let me see.
21:29Who can...
21:30Ooh, Maddie is low.
21:31I like it.
21:31Look at this.
21:33You are in a room that is two feet tall.
21:35Little Alice in Wonderland style.
21:37You got to get low.
21:38Can't stand up.
21:39You're going to hit your head.
21:40Every time she passes by me, her booty is just raising my arm.
21:43I like it.
21:44Come on.
21:44Let's go.
21:45Now, cat's modifying.
21:46She's not quite as deep, but I promise her quads are still burning.
21:50Her butt is on fire.
21:52Hamstrings.
21:52They're going.
21:53Let's go.
21:54Ken, get lower.
21:55Flatten out your back.
21:56Flatten it.
21:57Oh, thank you for the beautiful correction.
21:59I know.
22:00You get tired, but don't lose it.
22:02Four.
22:03Three.
22:04Flatten it out.
22:04Two.
22:05And rest.
22:06Nicely done.
22:07Nicely done.
22:10It's all right.
22:10I'll peel them off the ground later.
22:12Oblique knee pulls.
22:13Watch them first.
22:14You're going to sink into this left leg.
22:16That's where all your balance is.
22:18Right leg barely has any weight on it.
22:19Right hand up.
22:21You're going to take the knee to the elbow.
22:23Tap the toe.
22:23Knee to the elbow.
22:25Tap the toe.
22:25Now, it's 30 seconds on the right, 30 seconds on the left.
22:29No rest in between, okay?
22:30All right.
22:31Here we go.
22:31Sink in.
22:33Three, two, one.
22:35Good.
22:35Now, I want you to start these off slow so that you can really find your form on them.
22:40Driving that elbow into the knee, crunching in, reaching away, okay?
22:45If you feel like you can speed it up.
22:46If you feel like you can speed it up, go for it.
22:49Go ahead.
22:50Right there.
22:51Take it up a notch.
22:52If not, you just slow it down a little.
22:54Keep going.
22:55We've got 10 more seconds on this side.
22:57Rachel, how we doing?
22:58Good.
22:58Good.
22:59Now, do me a favor.
23:00I'm going to make it a little harder.
23:02Don't tap your toe down.
23:03Keep it off the ground.
23:04Now, she slowed it down so that she could do that.
23:07Three, two, switch it.
23:09Other side.
23:10Let's go.
23:11Good.
23:12Feeling it.
23:12Yes.
23:13And now, she's going to start on this side with the toe tapping.
23:15That way, she can find her balance.
23:17Now, go ahead and keep it off the ground.
23:19Do as many as you can like that.
23:21If you have to tap it down for balance, that's okay.
23:24Squeeze those obliques.
23:26Make them work.
23:27Let's go.
23:28Come on, guys.
23:29Five, four.
23:30Turn your toes forward.
23:32Two, one.
23:34And rest.
23:35Shake it off.
23:36Yeah.
23:37Lateral squats again are next.
23:39Get ready for it.
23:40I want you low.
23:41Low.
23:42Low to the ground.
23:43Booty is like grazing the ground, okay?
23:45Here we go.
23:46Feet together.
23:47Woo.
23:48Deep breath in.
23:49Get low.
23:51Now, abs in.
23:51Check your form.
23:52Abs are in.
23:53Butt is back.
23:53Pelvis is pulled under you.
23:54Three, two, one.
23:57Here we go.
23:57Two to the right.
23:59Slow it down.
24:00Two to the left.
24:01Don't rush them.
24:02Two to the right.
24:03And two to the left.
24:05Good.
24:06Keep it going.
24:07Drop lower.
24:08Nice.
24:08You only say you only keep yourself.
24:10Yep.
24:10I'm going to go low.
24:11Go lower.
24:12Get it down there.
24:13Don't quit.
24:14The only person you're quitting on is yourself.
24:16Don't cheat.
24:17The only person you're cheating is yourself.
24:19Make the most of this 30 minutes right here.
24:21Everybody lower.
24:23Yes.
24:23Ken, flatten out your back.
24:25There you go.
24:26I love it.
24:27I need to see you guys low.
24:30Come on.
24:32We have 30 seconds.
24:33A little less.
24:34Now, everybody drop it lower.
24:36Check your form.
24:38Check your form.
24:38Abs in.
24:39Tailbone under you.
24:41Shoulders back.
24:42Come on.
24:43Breathe through it.
24:4410 seconds.
24:45Breathe.
24:46We got this.
24:47Good.
24:49Right here.
24:50You and me.
24:50Good.
24:51Four.
24:53Three.
24:54Two.
24:55And rest.
24:56Nice.
24:57Shake it out.
24:58Got to do those oblique knee pulls.
25:0030 seconds each side.
25:01Get ready for them.
25:02You can stretch those quads out a little if you need to.
25:07All right.
25:08Oblique knee pulls.
25:09We got to do 30 seconds each side.
25:11Here we go.
25:11Sink into that left leg.
25:13Right leg out.
25:14Right arm up.
25:15Three.
25:16Two.
25:17One.
25:17Let's go.
25:18Drive it in.
25:19Really sink into this supporting leg.
25:21It's there to help you balance.
25:22Okay?
25:23You should feel it burn.
25:25Crunch.
25:26Reach away.
25:28Squeeze it.
25:29Come on.
25:30Keep breathing.
25:30Let me see how we're doing over here.
25:32Nice, Maddie.
25:33Driving that elbow into the knee every time.
25:36Got her hand there.
25:37Feeling those obliques crunch.
25:39Feeling it.
25:39Yeah.
25:40Eight more seconds.
25:41If you want to challenge yourself, take that toe off the ground.
25:44Three.
25:45Two.
25:46One.
25:47Switch.
25:47Here we go.
25:48And in.
25:50In.
25:50Come on.
25:51We got this right here.
25:52Round four almost over.
25:52Squeeze it.
25:53Round four is almost over.
25:54Let's go.
25:55Don't save your energy now.
25:57Give me every last little bit.
25:59Home stretch.
26:01Okay?
26:02Squeeze.
26:03In.
26:03Fifteen seconds to go.
26:06Just a little bit deeper into that supporting leg.
26:08Might as well get the most out of that leg.
26:10And five.
26:12Four.
26:14Three.
26:15Two.
26:16One.
26:17Round four is over.
26:20How about a bonus round?
26:21How about a bonus round?
26:23Because we can.
26:25Come on.
26:25I know you got it in you.
26:26Grab a towel.
26:27One of my favorite exercises.
26:28Full body exercise.
26:29Watch it first.
26:31Here's what we're going to do.
26:32This is a power round since we're working the entire body in one move.
26:35Thirty seconds leading with the right side.
26:38Thirty seconds leading with the left side.
26:40Let me show you what I mean.
26:41You're going to start up high.
26:42High plank.
26:43You're going to drop down to the right elbow.
26:45Drop to the left.
26:46Press up with the right.
26:48Press up with the left.
26:49Thirty seconds like that.
26:50I will say switch.
26:52You will lead with the left arm and left arm.
26:55Okay?
26:55So for a total of 60 seconds.
26:58Here we go.
26:59Get up there.
27:01Abs in.
27:01Shoulders down.
27:02Right hand leads.
27:04Three.
27:04Two.
27:05One.
27:06We go down.
27:07Down.
27:08Up.
27:09Up.
27:10Down.
27:11Down.
27:12Up.
27:12Up.
27:13Don't rush these.
27:14They're hard enough just the way they are.
27:16Keep breathing.
27:17Now, let's have a look.
27:19Cat is on all fours.
27:21It's okay.
27:22It's a good place to start if you've never done anything like this.
27:24She's still going down, down, up, up.
27:27Upper body is working.
27:28Abdominals are working.
27:29But by being on the knee, she's just taking a little pressure off the back.
27:32Keep it going.
27:33We're almost there.
27:35Three.
27:36Two.
27:36One.
27:37Switch.
27:38Left arm leads.
27:38Left arm leads.
27:39There we go.
27:40Now, abs in.
27:41Good.
27:42Press those shoulders down away from your ears.
27:45Squeezing in the booty.
27:46Squeezing in the back of the legs.
27:47Come on.
27:48You got this.
27:49That's it, Ken.
27:50On day one, when Ken started this program, I promised you he was not powering through these
27:54like he is right now.
27:55But look what happened.
27:57Yeah?
27:5721 days later.
27:59Rockstar.
28:00Five.
28:01Four.
28:01Everything you've got.
28:02Three.
28:03Two.
28:04And rest.
28:05Now, stay there.
28:06Drop to your knees, but stay there.
28:08Breathe.
28:09We're going to do it one more time because we repeat all of our rounds.
28:13And then we will be done with cardio.
28:15Yeah!
28:16Okay.
28:17Last 60 seconds.
28:20Are you ready?
28:21Give those arms a quick little stretch right here.
28:24Just a little pull.
28:25Stretch out the shoulders.
28:25Okay.
28:26Here we go.
28:26On the hands, on the toes.
28:28Everybody up.
28:29Right arm leads.
28:30Three.
28:31Two.
28:32One.
28:32We go down.
28:33Down.
28:34Up.
28:35Up.
28:36Down.
28:37Down.
28:38Up.
28:39Up.
28:39Keep going.
28:41Ken, let me see what you got.
28:42Make sure you're looking three to five inches in front of your hands.
28:45Don't look down at your toes.
28:47Looking out in front of you.
28:49That's it.
28:50Now, I told you there was going to be moments in this workout where you wanted to quit, right?
28:54You remember why you started.
28:55Now, I call this a bonus round.
28:57It is.
28:58That does not mean it's an option to do it.
29:00Get your booty down on the ground and let's go.
29:03Switch sides.
29:04Switch sides.
29:05Left arm.
29:05Go.
29:06Right here.
29:06You push through.
29:07You do this bonus round with us every single time, okay?
29:11I promise you might only last 30 seconds, but you keep going.
29:14By 21 days, you'll be doing a whole minute with us.
29:16Let's go.
29:17Abs in.
29:18Drive it up.
29:18Don't get sloppy.
29:19Don't get sloppy.
29:20Slow it down if you need to.
29:22Last 10 seconds.
29:23Come on.
29:24Down.
29:25Down.
29:26Up.
29:27Up.
29:27Almost there.
29:29Three.
29:30Two.
29:32And rest.
29:33Nicely done.
29:34Drop it down onto those knees.
29:36Guys, cardio is over.
29:38Let's stretch it back out.
29:40Okay.
29:41Hold it right here.
29:42Child's pose.
29:43Open those knees up.
29:44Reach the fingertips all the way forward.
29:49Press the tailbone down towards the heels.
29:51Let's walk the hands around to the right side.
29:54Press that left glute down.
29:55Feel the stretch all the way up your left side.
29:57Feels good.
30:00Stretch it all back out.
30:01Good.
30:03Walk the hands all the way around.
30:04Other side.
30:05Press that right glute down.
30:08Feel the stretch all the way up your right side.
30:12Keep breathing.
30:15Walk the hands back to the center.
30:17We're going to sit up tall.
30:18Once you bring those legs straight out in front of you.
30:21Reach for the toes so that you can stretch out the back of your legs.
30:25Wherever you can get to with the legs straight.
30:28If you can reach your toes, grab them and pull those heels off the ground.
30:31You're going to get a little bit more of a stretch in your calf.
30:32Don't forget, post your post-workout photos for me.
30:36Let me see how you're doing.
30:38Hashtag it, 21-day fix.
30:41Right here, bring the soles of the feet together.
30:43Very important.
30:44I'm going to tell you every single day.
30:46I need you guys on the 21-day eating plan, okay?
30:50Get on it.
30:50Use those containers.
30:52Fuel your body for these workouts.
30:54Fuel your body for the day.
30:56After your workout, great time to have Shakeology.
30:59Chocolate, vanilla, tropical strawberry.
31:01If you have a recipe you like, post that too.
31:05Hashtag it, 21-day fix.
31:06Let me know what it is so I can try it out.
31:08Reach forward.
31:11Feel the stretch on your inner thighs.
31:14Behind the legs.
31:16Walk it around to the right.
31:18Still keeping that left loop down.
31:19Try to kiss the top of your knee.
31:22Feel the stretch all the way up your side.
31:24Good.
31:27Walk it back to the center.
31:28Take it all the way around.
31:29Other side.
31:32Making sure you do the cool down after your workouts.
31:34Also very important to stretch everything back out so you don't cramp up later.
31:38Right?
31:40Yes.
31:41Walk it back to the center.
31:43Bring those legs in.
31:45Take one arm.
31:46Cross your chest.
31:46Stretch out the shoulders.
31:47And switch it out.
31:56Release that.
31:57Take the hands behind your back.
31:58Interlace the fingers.
31:59Pull down.
32:00Open up your chest.
32:01Big stretch right here.
32:03That feels great.
32:03Still sweating.
32:04Of course.
32:06Yes.
32:06Good.
32:08Release the hands.
32:08Let's come on up slowly.
32:10Stretching out the quads.
32:12So grab your right foot.
32:13Pull it up towards your booty.
32:14Abs in for balance.
32:16Hold on if you need to.
32:17Feel the stretch in the front of your thigh and in your hip flexor.
32:23Good.
32:23Lower it down.
32:24Other side.
32:27Hold it right there.
32:28Lower it down.
32:31Open those legs up.
32:32Give me a big inhale up.
32:35And exhale it out.
32:37That's your cardio fix.
32:39Nicely done.
32:40I'm proud of you.
32:41I will see you tomorrow.
32:43Nice job.
32:44Nice job.
32:45We killed it.
32:49Nicely done.
32:49That a good girl.
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