- 1 week ago
Category
🛠️
LifestyleTranscript
00:00Hey, welcome to the Fixed Challenge.
00:14We are going to have some fun today.
00:16Thought I want you to keep in mind, only look back to see how far you've come.
00:20There's no equipment necessary for today's workout.
00:23If you're going to modify, though, you're sticking with Sharice.
00:25She's on the right.
00:26Here's how today's workout is going to go.
00:28I have 13 different moves for you.
00:30We're going to do four reps of the first move, then we're going to add on the second.
00:34Four reps of that one.
00:35We're going to do the first, the second, add on the third, and we're going to keep building
00:38until we've done all 13 moves.
00:41It's going to be challenging.
00:42There are no breaks built into this workout, so if you need to, hit pause, get water when
00:46you need it, but we're all going to keep moving through it.
00:49Yes?
00:49Let's do this.
00:50Let's get warm.
00:51Here we go.
00:52Heels up.
00:53Kicking yourself in the booty, warming up the body, getting the blood pumping.
00:58Woo!
00:59Guys, we are about to work.
01:00When I call it a challenge, just know that that is what it is.
01:04Tap backs are next.
01:05In three, two, one, we go tap, tap.
01:11Open up the chest.
01:14Two more.
01:15Shoulder rolls.
01:17Take them back.
01:21Four more.
01:25Last one right here.
01:26Now take it front.
01:27As we warm up, I want you to think about it.
01:30Get your mind in the right place.
01:31Get focused.
01:34Last one.
01:35Good.
01:36Now let's rock side to side.
01:39Sinking in, keeping the toes forward.
01:44Stretching out those inner thighs.
01:45And bring the feet together.
01:47We're going to lunge right.
01:48Here we go.
01:49Arms go up, twist, center.
01:52Bring them down.
01:53Up, twist.
01:55Bring them down.
01:58Start to engage that core, you guys.
02:00Draw it in.
02:02Make sure you're hitting a 90 degree angle in both of those knees when you lunge.
02:08Last two.
02:12Give me one more.
02:14Toe kicks are next.
02:15Here we go.
02:16Kick.
02:17Again, you know, wherever you can get to, keeping the legs straight.
02:24Two more.
02:26All right.
02:27We are warm.
02:29Watch your first move.
02:30It's surrender.
02:31Two on the right, two on the left.
02:33It looks like this.
02:34You're going to go down, down, up, and up.
02:38Here we go.
02:39Right leg goes down, down, right leg again.
02:44If you've done 21 Day Fix, you know what surrenders are.
02:48Now left leg.
02:49Down, down, left leg again.
02:54Watch your next move.
02:55It's called an inchworm.
02:56Drop your chin.
02:58Roll it down.
02:59Walk out to a plank.
03:02Walk it all the way back.
03:03Roll it up.
03:04That is the last thing up.
03:05Here we go.
03:07We go down.
03:09Roll it.
03:11Bring it up.
03:12Down, and take it all the way up.
03:15Do it again.
03:16Down.
03:17Walk it out.
03:19Walk it back.
03:22Up.
03:22We have two more.
03:24Down, and out.
03:26Take it back.
03:28Take it back.
03:28Take it back.
03:28Take it back.
03:28Take it back.
03:28Take it back.
03:28Take it back.
03:28And up.
03:30Last one.
03:31Down.
03:32Down.
03:32Out.
03:34Back.
03:35All the way up.
03:37Now, we're adding that onto the surrender.
03:39So right leg.
03:39Here we go.
03:40We go down, down, up.
03:43Right again.
03:44Down.
03:45Now left.
03:47Down.
03:48Feels pretty easy right now.
03:51We're having fun.
03:52Yeah, we're only on move number two.
03:55Inchworms.
03:55Let's go right into it.
03:56Down.
03:57Walk it out.
03:59Keep those abs in.
04:01Roll it up.
04:02Do it again.
04:03Down.
04:05Walk it out.
04:06Flat back so you can hit that plank.
04:08Back.
04:09You should feel the stretch in the hamstrings on this.
04:12Down.
04:14Back.
04:15Up.
04:17Last one.
04:19Now we're going to stay here.
04:20Remember, watch it.
04:21Down with the right, down with the left, up with the right, up with the left.
04:25You have two on the right and two on the left.
04:27Here we go.
04:28Down.
04:29Down.
04:30Up.
04:31Up.
04:32Right again.
04:33Down.
04:34And up.
04:35Now left.
04:36Down.
04:37And up.
04:38Again.
04:39Now walk it back.
04:41From the top, you guys.
04:44Surrenders.
04:45Here we go.
04:46Right.
04:47Woo.
04:48We're getting warm.
04:49Do it again.
04:50Yeah.
04:51Now left.
04:54You see how this works.
04:55You understand it.
04:56Inchworms are next.
04:57Here we go.
04:58We go down.
04:59Walk it out.
05:00Walk it back.
05:01Engage that core.
05:02Breathe.
05:03Do it again.
05:04Down.
05:05Out.
05:06Back.
05:07And up.
05:08Two more.
05:09Coco's got it.
05:10She's having fun.
05:11Out.
05:12Back.
05:13And up.
05:14Two more.
05:15Coco's got it.
05:17She's having fun.
05:19Bring it back.
05:20Up.
05:21One more.
05:22Now on this one, you guys, we're staying out here.
05:24We've got down, down, up, ups.
05:25Here we go.
05:26Down.
05:27Down.
05:28Up.
05:29Up.
05:30Right again.
05:31Down.
05:32Now left.
05:33Do it again.
05:34Now we're going to go into a hip drop.
05:36Watch it.
05:37So you're coming down on the forearms.
05:38You're going to go drop and drop.
05:39Yes?
05:40Here we go.
05:41Drop.
05:42And drop.
05:43Yes?
05:44Here we go.
05:45Drop.
05:46Center.
05:47Drop.
05:48Center.
05:49Drop.
05:50Center.
05:51One more.
05:52And come back on the hands.
05:53Walk it all the way back.
05:55Whee!
05:56From the top.
05:57Here we go.
05:58All right.
05:59Go.
06:00Surrender.
06:01Whoo!
06:02Right again.
06:04It's actually pretty fun, you guys.
06:05Here we go.
06:06Left side.
06:07Down.
06:08Whole body's working.
06:09Do it again.
06:10Inchworms our neck.
06:12Let's go.
06:13Take it down.
06:15Walk it out.
06:16Abs in.
06:17Walk it back.
06:19Roll it up.
06:21Do it again.
06:22Make sure your core is engaged.
06:25Bring it back.
06:27Bring it up.
06:29Down.
06:30Out.
06:32Back.
06:34Up.
06:35Last one.
06:37Down.
06:38Out.
06:39Out.
06:40Stay here.
06:41Down with the right.
06:42And up.
06:43Down again.
06:44And up.
06:46Now left.
06:47Down.
06:48Up.
06:49Down.
06:50Hip drops are next.
06:52You gotta drop to the forearms.
06:54Now we go.
06:55Right.
06:56Center.
06:57Left.
06:58Right.
06:59And left.
07:00Now watch your next move.
07:01You come on those hands.
07:02On those hands.
07:03You're gonna rotate and open up.
07:04And then you're gonna go to the other side.
07:06Yes.
07:07Here we go.
07:08Everybody up on your hands.
07:09And.
07:10Open.
07:11In.
07:12Open.
07:13Abs in.
07:14Reach towards the ceiling.
07:15Twist.
07:16Last one.
07:17Twist.
07:18Back to the center.
07:19Walk those hands back.
07:21Roll it up.
07:22You got this Coco.
07:23Here we go.
07:24From the top.
07:25Surrender.
07:26Yes.
07:27Right leg again.
07:29We're breathing.
07:31Now left.
07:32We're having fun.
07:34Heart's starting to pump.
07:35Do it again.
07:36Inchworms are coming up.
07:38Here we go.
07:39Roll it down.
07:40Walk it out.
07:42Take it back.
07:44And up.
07:46Down.
07:49Now right here.
07:50Don't let those hips drop.
07:51Good.
07:52Walk it back.
07:53Make sure you're in a plank on that.
07:54Two more.
07:55Down.
07:56Walk it out.
07:57Hands are under the shoulders.
07:58Take it back.
07:59Bring it up.
08:00Last one of these.
08:01Down.
08:02Out.
08:03Stay here.
08:04Down.
08:05Down.
08:06Up.
08:07Up.
08:08Up.
08:09Up.
08:10Do it again.
08:11Now left arm.
08:12Down.
08:13Up.
08:14Again.
08:15Hip drops are next.
08:16So we got to drop to those forearms.
08:17Here we go.
08:18We go.
08:19Right.
08:20Center.
08:21Left.
08:22Right.
08:23And left.
08:24Now.
08:25Up onto the hands.
08:26Twist.
08:27Side arm balance.
08:28Other side.
08:29Twist.
08:30You know we got to add the next move on.
08:31Twist.
08:32Twist.
08:33I got push ups.
08:34Here we go.
08:35Ready?
08:36Push ups are four.
08:37Down.
08:38Up.
08:39Down.
08:40Up.
08:41Down.
08:42Up.
08:43Down.
08:44Up.
08:45Two more.
08:46Keep breathing.
08:47Now.
08:48Back it up.
08:49Oh.
08:50We're feeling it.
08:51Roll it up.
08:52From the top.
08:53Let's go.
08:54Surrender.
08:55Woo.
08:56Hello chest.
08:57Hello chest.
08:58That's right Kane.
08:59Other side.
09:00Surrender.
09:01Oh yeah.
09:02The more we add on, the more you're going to feel it.
09:03Inchworms are next.
09:04Let's go.
09:05Roll it down.
09:06Walk it out.
09:07Cupcake.
09:08How you feeling?
09:09I love it.
09:10And roll it up.
09:11Do it again.
09:12Down.
09:13You should be getting real flexible on these inchworms right about now.
09:14As your body gets warmer, you should be able to get a little deeper into it.
09:18We have one more inchworm.
09:19We have one more inchworm.
09:20Bring it back.
09:21Roll it up.
09:22Here we go.
09:23Roll it down.
09:24Walk it out.
09:25We have down, down, up, ups from here.
09:26Right arm goes down.
09:27And up.
09:28Do it again.
09:29Down.
09:30And up.
09:31Do it again.
09:32Down.
09:33And up.
09:34There we go.
09:35Roll it down.
09:36Walk it out.
09:37Down.
09:38Down.
09:39Down.
09:40Down.
09:41Down.
09:42Down.
09:43Up.
09:44Down.
09:45Down.
09:46Down.
09:47Down.
09:48Now left, up, again.
09:53Hip drops are next, so drop to those forearms.
09:56And twist, center, twist, center, keep breathing.
10:03Sidearm balance is next, up onto your hands.
10:06And open, other side, open, keep breathing, keep working.
10:11You can do this, one more.
10:14Yeah, pushups, let's go.
10:17Down, woo, two, three, one more.
10:23Stay here in plank, watch it.
10:25Pull the right knee to the left elbow and then switch.
10:28Here we go, take it across, two, three, abs in tight, four.
10:34Walk it back, yes, roll it up, surrender.
10:40Let's go, down and up, I told you it's a challenge.
10:44We're gonna work, you're gonna sweat.
10:46Other side, it's gonna feel awesome, you guys.
10:50One more time.
10:52Inchworms are next.
10:54Here we go, down.
10:55Enjoy these inchworms.
10:57They're actually your chance to breathe, okay?
11:01And up.
11:02Do it again.
11:03Down, out.
11:05Out.
11:07Arms and shoulders are going to work.
11:10Two more.
11:11Down.
11:12Walk it out.
11:14Take it back.
11:16One more.
11:18Down.
11:19Down, down, up, up.
11:20Here we go, with the right.
11:21Down, and up.
11:22Up, here we go, with the right, down, and up.
11:25Do it again.
11:27If you want to see change, you're gonna have to challenge.
11:29Switch sides.
11:30One more.
11:32One more.
11:33Hip drops are next.
11:35So drop it down to the forearms.
11:36Here we go.
11:37We go twist, center, twist, keep the abs in.
11:42One more.
11:43Side arm balance.
11:44So up on those hands.
11:45Here we go.
11:46Open.
11:47Open.
11:48How those shoulders feel.
11:49Two.
11:50Engage.
11:51Two more.
11:53You know what's next.
11:54Push-ups are next.
11:55Come on, Coco.
11:56Push-ups.
11:57Down.
11:58Two.
11:59Three.
12:00Knee tucks are next.
12:02Pull it in.
12:03Four.
12:04Three.
12:05Two.
12:06Stay here.
12:07Leg lifts.
12:08Watch.
12:09You're gonna lift right and left for four.
12:11Here we go.
12:12Up.
12:13Three.
12:14Two.
12:15One.
12:16One.
12:17Walk it back.
12:18It's back.
12:19Oh.
12:20Two.
12:21Surrender.
12:22Yeah.
12:23Do the surrender.
12:25But don't surrender.
12:27Never give up.
12:28Other side.
12:29Come on.
12:30You got this.
12:31You can do this.
12:32Push through it.
12:33One more here.
12:34Inchworms are next.
12:35Here we go.
12:36Take it down.
12:37Walk it out.
12:39Keep breathing.
12:41Again, if you need water, hit that pause button and take that break, okay?
12:46Build up to the point where you don't need it.
12:49But don't be afraid to take it if you do.
12:51We have two more.
12:53We're breathing.
12:55Our abs are engaged.
12:58Yes, our shoulders are on fire.
13:01Last one.
13:02Stay out here.
13:03Down, down, up, up.
13:04Here we go.
13:05Down.
13:06Up.
13:07Up.
13:08Left.
13:09Down.
13:10Up.
13:11Left.
13:12Down.
13:13And up.
13:14Do it again.
13:15Down.
13:16Now drop to those elbows.
13:17Hip drops.
13:18Here we go.
13:19Right.
13:20Center.
13:21Left.
13:22Right.
13:23Center.
13:24Left side arm balance.
13:25Up on those hands.
13:26And.
13:27Open.
13:28And.
13:29Open.
13:30And.
13:31Open.
13:32Our favorite.
13:33Push ups.
13:34Give them to me.
13:35Down.
13:36Let's go.
13:37Two.
13:38Three.
13:39Knee tucks.
13:40Here we go.
13:41Pull it in.
13:42Two.
13:43Three.
13:44Leg lift.
13:45Lift.
13:46Two.
13:47Burpees are next.
13:48Watch it.
13:49You're gonna jump in.
13:50Up.
13:51Down.
13:52And out.
13:53Yes.
13:54Here we go.
13:55In.
13:56That's one.
13:57Do it again.
13:58Two.
13:59Yes.
14:00Three.
14:01From the top.
14:02Let's go.
14:03Surrender.
14:04Breathe.
14:05Do it again.
14:06Now left.
14:07Come on.
14:08Inchworms are next.
14:09And.
14:10Roll it down.
14:11One.
14:12One.
14:13Two.
14:14One.
14:15Two.
14:16One.
14:17Two.
14:18One.
14:19One.
14:20One.
14:21One.
14:22One.
14:23One.
14:24One.
14:25One.
14:26One.
14:27One.
14:28Walk it out.
14:29Walk it back.
14:30Pull it up.
14:31Nice.
14:32Even breathing.
14:33Down.
14:34And out.
14:35Take it back.
14:36Lift it up.
14:37Two more.
14:38And out.
14:39Abs in.
14:40Last one.
14:41Down.
14:42Down.
14:43Up.
14:44Up.
14:45Here we go.
14:46Right.
14:47Down.
14:48And out.
14:49Abs in.
14:50Last one.
14:51Down.
14:52Down.
14:53Up.
14:54Up.
14:55Here we go.
14:56Right.
14:57Up.
14:58And up.
14:59Again.
15:00Now left.
15:01And up.
15:02Down.
15:03Hip drop.
15:04So come onto those forearms.
15:05And.
15:06Drop.
15:07Drop.
15:08Drop.
15:09Pace yourself.
15:10Drop.
15:11Side arm balance is next.
15:12Here we go.
15:13Up on the hands.
15:14And.
15:15Open.
15:16Two.
15:17Come on.
15:18Push ups are next.
15:19Let's do it.
15:20Let's do it.
15:21Open.
15:22Two.
15:23Come on.
15:24Push ups are next.
15:25Let's do it.
15:26Let's go.
15:27Oh.
15:28Wow.
15:29Y'all really love push ups.
15:32Three.
15:33One more.
15:34Knee tucks.
15:35Four.
15:36Three.
15:37Two.
15:38Leg lifts.
15:39Four.
15:40Three.
15:41Two.
15:42Half burpee.
15:43Two.
15:44Half burpee.
15:45Here we go.
15:46In.
15:47And up.
15:48Out.
15:49In.
15:50Up.
15:51Out.
15:52In.
15:53One more.
15:56Watch your next move.
15:57It's a jump lunge.
15:58And a jump.
15:59And jump.
16:00Here we go.
16:01And.
16:02Four.
16:03Three.
16:04Two.
16:05One.
16:06Surrenders.
16:07Let's go.
16:10Up.
16:11Do it again.
16:12Do it again.
16:16Left.
16:21Again.
16:23Inchworms are next.
16:25Here we go.
16:27And out.
16:28Bring it back.
16:32Up.
16:33Down.
16:34And out.
16:36Keep going guys.
16:37That's right.
16:38You got this.
16:39And up.
16:40Two more.
16:41Kane.
16:42How you feeling?
16:43I'm feeling fantastic.
16:44I love it.
16:45How are you feeling?
16:46Oh.
16:47Killing it.
16:48Last one.
16:49Down.
16:50Out.
16:51Perfect plank.
16:52And.
16:53Down.
16:54Down.
16:55Up.
16:56Again.
16:57Switch sides.
16:58Down.
16:59Down.
17:00And up.
17:01And up.
17:02Down.
17:03And up.
17:04Take it to the forearms.
17:05Hip drops.
17:06Right.
17:07Left.
17:08Right.
17:09Side arm balance.
17:12Up on those hands.
17:14And.
17:15Open.
17:16Is that you cupcake?
17:17Oh yeah.
17:18Yeah.
17:19Let's go.
17:20I hear you.
17:21One more.
17:22Reach.
17:23Push ups.
17:24Go.
17:25Three.
17:26Two.
17:27Knee tucks.
17:28Tuck.
17:29Squeeze those abs.
17:30Three.
17:31Leg lift.
17:32Squeeze your butt.
17:33Two.
17:34Three.
17:35Half burpee.
17:36Here we go.
17:37In.
17:38Woo.
17:39Out.
17:40Up.
17:41Out.
17:42Up.
17:43Out.
17:44Up.
17:45Out.
17:46Up.
17:47One more.
17:48Right into jump lunge.
17:49Jump.
17:50Two.
17:51Three.
17:52Watch the next one.
17:53We go.
17:54Narrow.
17:55Wide.
17:56For four.
17:57Here we go.
17:58Narrow.
17:59Wide.
18:00For four.
18:01Here we go.
18:02Narrow.
18:03Wide.
18:04Two.
18:05Give me one more.
18:07Oh.
18:08Woo.
18:09From the tuck.
18:11Woo.
18:12From the top.
18:13Here we go.
18:14Come on.
18:15Woo.
18:16Do it again.
18:18Yes.
18:19Switch.
18:20Do it again.
18:21Nice deep breaths.
18:26Pinchworm.
18:27Here we go.
18:28Use it to breathe.
18:29Slow it down.
18:30Just a hair.
18:31Take it back.
18:32Roll it up slowly.
18:33Again.
18:34We're breathing.
18:35In and out.
18:36Inchworms are here for a reason.
18:37They're to help you recover just a little bit.
18:39Yes.
18:40We love you inchworms.
18:41Woo.
18:42And up.
18:43We have one more.
18:44Down.
18:45Out.
18:46Here we go.
18:47Let's make those shoulders work.
18:48Down.
18:49And up.
18:50And up.
18:51And again.
18:52And switch.
18:53And up.
18:54And again.
18:55And up.
18:56And again.
18:57Hip drops onto those forearms.
18:59And twist.
19:00Two more.
19:02Sidearm balance.
19:03Here we go.
19:04Up on those arms.
19:06And twist.
19:08And twist.
19:09Two more.
19:11Sidearm balance.
19:12Here we go.
19:13Up on those arms.
19:14Look down.
19:15Out.
19:16Here we go.
19:17Let's make those shoulders work.
19:18Down.
19:19And up.
19:21Again.
19:22And switch.
19:23Up.
19:24And up.
19:25Again.
19:26Hip drops onto those forearms.
19:27Twist.
19:29Every exercise we do, we're one closer, you guys.
19:33One more.
19:35Push-ups.
19:36We got it.
19:37Four, three, two.
19:42Knee tucks.
19:42Go.
19:43Cross.
19:44Two, three.
19:47Leg lift.
19:48Up.
19:49Two, three, four.
19:52Half burpee.
19:53Up.
19:54Up, two.
20:00One more.
20:02Into those jump lunge.
20:04Let's go.
20:05Four, three, two.
20:09Narrow to wide.
20:09We go narrow.
20:11One, two.
20:13Come on.
20:15One more.
20:17Now watch curtsy lunge.
20:19Cross and cross.
20:21You got it?
20:21Let's go.
20:24Cross.
20:25Keep those hips square.
20:27Two more.
20:30From the top.
20:31Here we go.
20:34Down.
20:35Down.
20:36Up.
20:37Again.
20:39Keep breathing.
20:41Switch.
20:42Down.
20:44And up.
20:48And inchworms.
20:50Let's go.
20:51Walk it up.
20:55Walk it up.
20:56Yeah.
20:56Yeah.
20:58Noah's inch weighing his worm to the top.
21:00Hang it down.
21:02Walk it up.
21:04Walk it back.
21:06And now.
21:07Two more.
21:10Slow that breathing down.
21:12And back.
21:14And up.
21:15Last one.
21:18Down, down, up, ups.
21:19Let's do this.
21:20Down.
21:22And up.
21:23Down.
21:25Switch.
21:26Hey.
21:27We got it.
21:27We got it.
21:28We got it.
21:30Hip drops.
21:32Under the forearms.
21:33Here we go.
21:34Twist.
21:35Take those obliques work.
21:37Two more.
21:39Side arm balance.
21:41Up on the hands.
21:42Here we go.
21:43Open.
21:43Open.
21:44One more.
21:45Open.
21:48One more.
21:50You know.
21:51Push-ups.
21:54Two.
21:55Three.
21:57Knee tucked.
21:58Hey, Cherie.
21:59You love it?
22:01Leg lift.
22:03Four.
22:03Whatever you got to say to get yourself through it.
22:05That's right.
22:07Half burpee.
22:07Here we go.
22:08Keep breathing on this jump section.
22:15One more.
22:19Jump lunge.
22:21Jump.
22:24Narrow.
22:26Why?
22:27Narrow.
22:29Why?
22:31One more.
22:33Curtsies.
22:34Cross.
22:36Two.
22:37Two.
22:39Now, skaters.
22:41Same thing.
22:42You're going to jump it and jump it.
22:44Here we go.
22:45Jump.
22:47Two.
22:48Three.
22:49And four.
22:51Those are all the moves.
22:52From the top.
22:54From the top.
22:54Here we go.
22:55Down.
22:58Do it again.
23:00Hey, guys.
23:01Got this.
23:02Hang on.
23:03We ain't there yet.
23:03Not quite.
23:04Not quite.
23:05Kind of.
23:05We're still working.
23:06Hard part is not know what you're going to have.
23:08Now, you know.
23:10Inchworms.
23:11Let's go.
23:12But you know what all the moves are now.
23:14Yeah?
23:14Yeah.
23:15Okay.
23:16So, work through them.
23:18Do it again.
23:20Down.
23:21And out.
23:24Feel everything working.
23:27All the way through this.
23:28Down.
23:30Feel your abs.
23:31Feel your shoulders.
23:34Feel your booty.
23:35Everything works.
23:36Last one.
23:37Down.
23:38And out.
23:39Down, down, up, up.
23:40Let's go.
23:40Down.
23:41Up.
23:43Down.
23:44And up.
23:45Switch.
23:46Down.
23:47And up.
23:50And hip drop.
23:51So, onto the forearms.
23:53Here we go.
23:54Twist.
23:55Twist.
23:56And up on the hands.
24:00Side arm balance.
24:01Here we go.
24:02Open.
24:04Let's go.
24:05Two.
24:05It's all gravy right up until here.
24:08And push-ups.
24:11Let's go.
24:11Down.
24:15One more.
24:16Knee tuck.
24:17Cross.
24:18Two.
24:20Three.
24:21Leg lift.
24:22Up.
24:23Two.
24:24Three.
24:25Four.
24:25Half burpee.
24:28Do it again.
24:29Hit that plank.
24:32Out.
24:34One more.
24:37Jump lunge.
24:39Breathe.
24:42Narrow to wide.
24:45Keep breathing.
24:48Curtsy.
24:51Back.
24:54Two.
24:56Three.
24:57Skaters.
25:03Okay.
25:04Shake it out.
25:05Quick sip of water because we're doing it one more time.
25:07Quick sip.
25:10All right.
25:12This is it.
25:13Last round.
25:15Let's go.
25:15From the top.
25:16Everything you got right here.
25:19You leave it all on the floor.
25:21Let's go.
25:21Push through.
25:23Other side.
25:24Down.
25:27Slow that breathing.
25:30Inchworms.
25:31Here we go.
25:32Down.
25:34Out.
25:37Up.
25:39Again.
25:40Down.
25:40Down.
25:40Down.
25:43Take it back.
25:45Ooh.
25:46Two more.
25:47We got this.
25:49We're there.
25:50Take it back.
25:52And up.
25:53Stronger every day.
25:55Down.
25:56Here we go.
25:57Down, down.
25:57Up, up.
25:58Down.
25:59And up.
26:00And down.
26:02And up.
26:03Other side.
26:03Up. Down. And up. Drop to those forearms. Hip drops. Here we go. Twist. Twist. Two more.
26:15Carve out those obliques. Sidearm balance. Up on the hands. Here we go. Rotate. Up.
26:23You know what's next. Oh. One more. Push-ups. Make them count. Down. Two. Three. Knee tuck. Cross. Two. Three. Leg lift. Up. Two. Three. Half burpees. Let's go.
26:44Come on. Give it all you back. You're in the home stretch. Jump lunges. And right in. Narrow wide. Narrow. Two. Two more. Curtsy. Come on. Get deep.
27:11Skaters. Four. Three. Two. One. Woo-hoo. That's how you do the fixed challenge. Let's breathe. Everybody get water. And then we're going to cool this down.
27:31Okay. Woo-hoo. That felt amazing. Feet hip-width apart. Inhale it up. And exhale it out. Let's do that one more time.
27:49Inhale it up. And exhale it out. Woo-hoo. Shoulders worked. How about we stretch those?
27:55Guys. Guys. You killed it. I want to see it though. So take your pictures. Post them on social media. Hashtag 21DFX.
28:07Take that arm up. Stretch out those triceps. Pulling down on that elbow. Still breathing. Still standing tall.
28:16Other side. Take that arm across. Pull down. Just as important. Okay. We got to stretch everything back out.
28:22Pulling it in. Pulling it in. Feeling this stretch in front of the shoulder. Take that arm up overhead. Grab that elbow. Tricep.
28:34Keeping the torso lifted and the shoulders pressed down. Now release it. Interlace the fingers behind the back. Pull down.
28:41Open up the chest. So many push-ups today.
28:44Feeling the chest and the front of the shoulder open. And let's release that. Bring the feet a little closer together.
28:54Grab that right foot. Pull it up into your booty.
28:57Keeping the knees close together. Pressing the hips forward.
29:00So you feel that stretch in your quad.
29:05And switch.
29:10Find that balance.
29:11Now, I know we did a zillion inchworms. So our hamstrings are stretched. But we're going to roll down and just hold in here.
29:23Release the head.
29:25And breathe.
29:28Let your back loosen up.
29:30Now bend your knees slowly.
29:33Rolling it up.
29:34Head is going to be the very last thing to come up.
29:36And we're going to take one more big inhale right here.
29:41Open those legs up.
29:44And exhale it all out.
29:47You killed it. I'm proud of you.
29:50Nicely done. I will see you next time.
29:53Hey.
29:55Yes.
29:55Yeah.
29:56Hey, do you feel challenged?
29:58Oh, man.
29:59Super challenged.
30:06Let's go.
30:07Let's go.
30:07Let's go.
30:08Let's go.
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