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00:00hey welcome to lower fixed extreme we are working those legs today here's a thought i want you to
00:17keep in mind it's not always easy but it is worth it here's what i have for you guys today
00:23four rounds two exercises each round and we will repeat equipment that you need for today is a set
00:29of light and medium weights as well as a resistance band if you're modifying you're going to follow
00:34sharice she's on my right let's do this here we go warm it up you know what to do get those legs up
00:41get the blood pumping kicking yourself in the butt let's get our mind in the right place because the
00:49legs are gonna work today tap backs are coming up in three two one we go tap it back
00:58reach with that leg four three and shoulder rolls take it back abs engage going to be holding the
01:10weight we want to loosen everything up now take it forward front
01:16we're gonna have some fun today guys leg day is my favorite day one more and let's rock it side to
01:25side get deep into this lunge stretch out the inner thighs keep the toes forward one more good step
01:35it together front lunge with the right here we go front twist and back abs are engaged on this twist
01:4490 degree angle in both knees really sinking deep you're gonna be squatting and lunging for the next 30 minutes
01:56it's gonna be fun
01:59and toe kick here we go straight leg
02:04two more draw those abs in and all right we're warm so watch your first move here's what it is i'm gonna use my heavier weight it's a squat so your feet are hip width apart
02:20parallel toes are forward abs are in lower that tailbone down to the ground squeeze it up you have 30 seconds of squats
02:29we'll set the weights down and we'll go into 30 seconds of squat jumps no rest here we go we go down
02:35squeeze get as low as you can into this squat and squeeze your booty at the top
02:43keep your chest lifted keep your chest lifted and your shoulders pressed down
02:51sink back you're trying to get those hamstrings parallel to the ground every time
02:59five more seconds like this
03:03and set them down here we go we're gonna jump
03:05got to go low to get high so get down there use those arms keep your abs in
03:17you want to land toe ball heel charise is modifying so she's just not jumping quite as high but she is
03:25still jumping good trees how's that feel i'm feeling it feeling it you're feeling it it's burning
03:32we love it and rest shake it out we're gonna go into a front lunge with the right leg so you've got 30
03:41seconds of lunging you'll set the weights down and we will go into 30 seconds with a front kick
03:49here we go three two one we go front together
03:55front hit that 90 degree angle in both of your knees keep your pelvis under you abs in chest lifted
04:09get low
04:15every time you go down try to get that back knee floating just like one inch off the ground
04:22here we go set them down and explode front explode make sure you're being careful of where you set
04:32those weights kane how's your legs feeling good good we love it getting ready now bart watch this do me
04:39a favor kane keep this heel off the ground when you do it the front kick he's making it harder like
04:44keeping that heel off the ground making the legs work a little more making the abs work a little bit
04:49more come on kane you got this one more and shake it out nicely done we got to do the other leg
05:00leg day
05:01it's my favorite here we go four three two one we go front together front
05:12abs in
05:14make them work every time make those abs work yes we're working the lower half
05:19but we all want a shredded six pack too so hit it draw it in get that back knee down
05:25keep going we know we've got the kicks coming next let's have a little look see how we doing
05:38set those weights down front kicks no when you go into that front one keep that front knee behind
05:43your toe so get this heel down there it is so yes you want to hit that 90 degree angle you can take an
05:48even bigger step forward there it is yes that's what i want that's what i want from you plant that
05:55heel keep the knee behind the toe so you protect your knees and you make your quads and your hamstrings
06:01and your butt work it's leg day it's not knee day let's go come on and rest shake it out water if you
06:10need it we're going from the top squat to squat jump let's go if at any time you start to get tired
06:17of using those heavy weights if your legs just can't handle it that's what the light weights are
06:21for so switch if you need it but push yourself three two one we go down squeeze breathing sinking
06:32into those heels keeping the abs in and the chest lifted you got to get low you got to squeeze you have
06:41to challenge yourself every rep count make it work you know coco come on here we go and last one right
06:55here set them down and jump jump i want to see you get air come on coco knows what it takes to sculpt out
07:07those look at these legs you guys are gorgeous every bit of muscle is showing good she's landing toe
07:14ball heel turn that toe forward for me a little more there you go almost there abs in come on girl you
07:20got it making that booty work that's right we love it last one shake it out love it front lunge to that
07:30front kick water when you need it all right here we go three two right leg and front bring it together
07:42slow your breathing down right here this is your chance to take a nice deep breath in through your
07:49nose out through your mouth because we will go into those explosive movements next we've got this
07:56all day okay not all day but for 30 minutes we got this right come on keep going
08:08last one here set them down and explode down watch weight placement and up hit that 90 degree angle
08:19emily how you feeling burning beautiful you love it good every time look at her legs you guys the word the
08:28proof is right there it's in what her legs will look like she's lunging she's squatting she's jumping
08:34she knows what it takes you gotta push right come on last one right here and rest grab those weights we're
08:41switching sides in four three two let's go cupcake front hey i'm gonna be asked why we call you cupcake
08:58mark my words it's because i'm stuck it's always fun here you guys you gotta have fun with your workout
09:07they're challenging they burn but you still gotta have fun come on push through it
09:12get that knee down and right here set them down here we go explode
09:25make those legs work for you find that balance
09:30let's have a little look dom how you feeling you're hanging in there it's only round one
09:37come on come on you got this love it beautiful form perfect nine degree angle in both those knees
09:42chest is lifted smile on his face what more can you ask for and everybody rest round one's done
09:52okay watch your next move it's a single leg squat to a single leg squat jump so you're gonna find your
09:59balance on your right foot you have 30 seconds of squatting and 30 seconds of jumping here we go
10:07grab your weights find that balance foot parallel come on coco three two one we go down and up now as
10:16you go down you can let that left leg float back just a little bit it'll help with balance you want to
10:22keep your knee behind your toe your toe facing directly forward you're pressing up through that
10:28heel you're squeezing let's have a little look charise is modifying so she's doing a little tap in the
10:36back every time she goes back just helps with her balance get ready to jump and set them down here we
10:43go oh these aren't going to be very big since you're on one leg but you can drive that knee can go ahead
10:52let that knee float up yeah it'll give you a little more height there it is there you go look at you go
10:57i feel like i'm flying i love it i feel like i'm stuck on the ground no you're good let me see you got it
11:05go go come on there it is love it everybody looks beautiful kane come on and shake it out nicely done
11:15we got to do the other leg grab those weights quick little shake all right find that balance on the left
11:23lift in four three two here we go we go down and squeeze chest is lifted squeeze every time you come up
11:35contract at the top you want to squeeze your glute make it work
11:41i'm coming around i want to see how we're doing beautiful emily every time she goes back foot floats
11:50back she squeezes come here i'm gonna let you come in tight squeeze for me every time she squeezes her
11:56glute just gets that extra contraction just a little bit more work and set it down let's jump come on noah
12:03jump up there it is good using that leg driving that knee up making the abs work by driving that knee
12:11up and getting a little bit more height out of it love it and yes there's the cupcake tattoo
12:18got them come on come on almost there last one right here and shake it out nicely done side lunge to
12:32a leg lift so we've got 30 seconds lunging right and then we will set it down and you'll give me 30
12:39seconds with a leg lift here we go three two one so you're going to lunge right let the weights frame
12:45your knee step together only your right leg bends left leg stays straight you're sinking back into that
12:54right heel keeping the knee behind the toe keeping your chest lifted make sure that foot is parallel both
13:02toes facing forward we're breathing having fun come on you gotta push
13:10push here we go and set them down lift it's just a little lift here keep that leg straight squeeze
13:21contract that glute abdominals in float off of it give this a little power every time you lift
13:31exhale on that lift keep breathing let's go yes king keep breathing
13:42one more and oh there it is shake it out here we go grab those weights nice deep breath three two
13:53one we go left tap it in sink into it the deeper you get the more that leg works make sure you keep
14:03a nice flat back for me head is in line with the spine breathing let's go have a look
14:14good this is perfect good noah so only reason his chest comes forward even at all is because
14:24he's bending in the knee and bending in the hip and explode there we go you're welcome
14:34nice dominate good perfect straight leg lifting rotating that toe forward and down
14:40good feeling it right in the side of your glute every time you lift nice coco there it is she squeezes
14:50almost there come on three two one shake it out shake it out if you need to you can give it a little
14:59hip hop to stretch out the side of your butt i know you know you like that little hip hop okay we're back
15:05to the single leg squat here we go find the balance right foot three two one down squeeze
15:15and up
15:19come on guys
15:23i want you to get a nice deep bend on that standing leg every time you go down
15:28as you start to get tired on leg day i want you to get out of your head take out the word can't right
15:34stop saying tomorrow because you're only promised today let's go fast one and set them down and let's
15:41jump here we go up let that knee float with you up good drive it up every time jump
15:54let's go you got long legs jump i want to see you get off the ground bend that knee
16:00and up come on yes there it is that's what i want come on dominic let's go we got it we got this last
16:10one and shake it out we got to do the other leg nicely done let's go we're getting there
16:19grab those weights we got to go to the left
16:21get that toe facing forward three two one we go down best part about leg day you're working the big
16:31muscles of your body those are the ones that keep on torching calories throughout the day
16:36so make them work for you
16:41sculpt them out down and up come on squeeze nice king perfect form look at this i'm going to stay
16:51over here all day and talk about his form oh no and set him down and jump so i jinxed you i'm sorry
17:00but that's all right you recovered it it happens we're not perfect right you lose your balance sometimes
17:04not yet perfect look at that though knee staying behind the toe bending abs are staying in chest
17:11is staying lifted and he's letting that leg help drive him up use your other leg let it help get
17:17you off the ground let's go i want to see you jump power behind those legs give me one more right here
17:24right here and rest killed it love it shake it out we're back to side lunges you know what they look
17:32like so shake it out right here if you need it give them a little stretch we're going right three two
17:39one here we go sink tap again here's your chance to recover here's your chance to catch your breath a
17:47little bit that doesn't mean you work any less you sink deeper you breathe through your nose and exhale
17:54through your mouth come on let's go guys no quitting you only quit on yourself there's only one way to get
18:04to your goal you have to do the work and here we go set them down explode up
18:12push power we don't stop when we're tired we stop when we're done yes beautiful coco love it
18:28look at height it's amazing sinking into that leg foot is rotated in abs are drawn in come on we're
18:37almost there give me one more and rest pow pow pow oh she gave me the back side i love it shake it out get
18:46ready to do the other side we got this three two one we go left tap it in sink over
18:57keep those toes forward come on how low can you go how bad do you want it you got it for a reason you
19:09push play for a reason think about it use it let it drive you through this workout almost there
19:18and here we go set them down explode up use the power you got come on you're so much stronger than
19:30you think so use it and work through it drive that leg up come on you guys every time good emily get that
19:42leg straight for me winners are not people who never fail you guys they're people who never
19:48quit we all fail at some time it's okay you get back up last one and shake it out nicely done
19:58all right sumo squat to squat jump so we're gonna grab those heavy weights you're gonna load them at
20:03your shoulders legs wide toes out chest up you've got 30 seconds of up and down and then you've got 30
20:10seconds of up and down here we go three two one down and up press those heels into the ground as you
20:22lower yourself down squeeze those inner thighs and your glutes as you come up control your weight none of
20:31this no resting them work let's go abs in chest up get lower
20:42breathe and here we go you got this go go jump up
20:48up make sure you land soft quiet landing yes rolling through the balls of those feet love it kate
21:00you got it nice cherise still rolling through those feet yep oh yeah you guys it's not easy it's not
21:08supposed to be coco's yelling over here whatever you got to do to get through it right yell scream
21:15whatever you got to do and rest yes i love it all right back lunge plyo lunge you guys can get water and
21:23watch you're gonna hold your weights at your side right leg is stepping back into a lunge and tap
21:29you have 30 seconds like that then you're gonna go into this lunge stay here and explode up and down
21:36here we go three two one we go back and up get as low as you can keep those abs drawn in tight and the
21:48shoulders pulled back let's go i want to see you work cherise just because you're modifying doesn't
21:56mean i won't pick on you there you go you got it hey i'm doing she's killing it she's doing it you got
22:03this let's go and set them down and jump so it's a smaller range of motion jump let's go come on
22:13nothing but love but it is it's a smaller range of motion but that doesn't mean she's working any
22:19less quads are engaged you got this good beautiful we love legs come on now shake them out right back
22:28in let's go finish this get your legs there you go you got it nice and wide and pull that booty under
22:36you emily pull it under you and shake it you got it you got it we love it we got to do the other leg
22:45grab those weights left leg is stepping back in three two one we go back tap get low squeeze down
22:58it's okay if your legs start to burn out to take that split second and shake them out and then get
23:06back in it i want you to do it with proper form form is always most important you build up to making
23:13it through this entire minute okay let's go you give me everything you got and then you give me a little
23:21bit more here we go set them down take it back explode up and down get low on that landing make it
23:31soft beautiful come on good look at this you can tell emily is using more of her front leg than her
23:41back it's there for balance but she's exploding making that front leg work make that front one do the
23:47work come on almost there emily and rest let's go you better pull it together shake it out back to sumo
24:00squats grab those weights load them up at your shoulders legs wide toes out deep breath for me here
24:07we go three two one slow it down squeeze you don't have to rush through these down and up it's like
24:17you're sliding your back down the wall you're tracking those knees out over your toes
24:24and breathe
24:28come on dig those heels in on the way up you're going to activate your inner thighs
24:33we want those toes let's go yes yes game and here we go set it down and jump toe ball heel land soft
24:47keep breathing keep breathing come on we got this
24:56dominic how you doing all right turn those toes out for me turn those toes out come on coco you got it
25:02and rest
25:11nothing but love it's all love back lunge plyo lunge grab those weights right leg is stepping back four
25:22four three two here we go back tap
25:31low squeeze you should feel this in front leg you're gonna feel it in the hamstring and in the booty
25:39hey hey everything feels good
25:44get hopped this beard
25:50come on keep going three two set them down and jump jump come on
25:59good get that front heel down beautiful you got this let's go come on he's jumping it doesn't mean
26:12he's not burning i know you're burning you're going to take it you're going to use it you're going to
26:16push through it let's go i want everything you got let's go come on last one and rest shake it out
26:27you gotta do the other side all right grab those weights left leg going back
26:34three two one here we go back together
26:42nice and easy and controlled weights down at your side
26:48squeeze that booty oh man come on it's my favorite thing to work
26:52what idea is this mine my idea i love it leg day is the best
27:00we love it you know it's working when it burns last one right here set them down and jump
27:13come on you signed up for it you want a shredded body you're gonna have to work for it there is no
27:19easy way out there are no shortcuts there's only work there's work right here and there's work in
27:26your kitchen do the work and i promise you you'll have the body you always wanted let's go come on you
27:33got this hang strong and rest that a girl that a girl guess what last round
27:42okay whoa really excited okay use a towel if you need it because we're going to come on the hands and
27:51knees so i want you to go into the church wrap so band goes over the tops of your shoes wrap it through
27:58the center so it's nice and tight in the arch of your shoe you're going to hold the handles and you're
28:03going to come down on your hands and knees band is on the outside of your knees your foot is just going
28:09to flex and press straight back draw it in we've got 30 seconds on one leg 30 seconds on the other
28:15three two here we go drive that heel back pull it in press through that heel you're going to feel it
28:24in your hamstring in your butt keep your knee off the ground abs are in flat back shoulders are pressed
28:33out of the ears no tapping that knee get that knee off the ground head is in line with your spine
28:43tuck that pelvis under slightly so your back is flat you need one more on this leg here we go
28:50switch it and right into it switch press if your wrists start to get tired in this position you can come
28:58onto the knuckles right here but keep the hands under the shoulders drive that heel back abs in
29:12pressing keeping a nice flat back
29:17last one and all right so come out of that wrap you're going to move your towel out of the way
29:25now we have lateral bandwalk so you're going to stand in the center of the band cross it so it
29:31makes it x you can either hold the handles at your hips or you can choke up on a little bit to give
29:37yourself more resistance feet are together you're going to do two steps to the right two to the left
29:43keeping the knees bent the whole time so here we go three two one we go to the right
29:51right to the left you're going to feel this in the sides of your booty keep your abs in keep your back
30:01flat get those heels down every time you take a step pressing big step as big as you can make it
30:11make that band work for you now if halfway through you get tired just come up to the handles a little
30:17bit so that you make it a little easier but you're still doing the work we're breathing we're working
30:26we're in the last round we're not quitting no no yes we're gonna finish it strong we're gonna finish
30:33it together let's go i want it all you're gonna leave it all here right here keep working
30:40it's gonna be worth it i promise
30:48and rest okay we gotta repeat the round we gotta repeat the round
30:56here we go get into that church wrap
30:59let's do this four three two and drive it back draw it in back in head in line with the spine
31:17i want to look so i'm coming up out of it you guys keep going
31:21very nice looking good coco press it back baby girl there you go so abs are in just draw this up a
31:28little bit tuck your pelvis ever so slightly good flatten out the top good keeping that foot flexed
31:34driving it back nice sharice you see sharice has come up onto her knuckles it's okay and switch legs
31:40it's just taking a little pressure go right into it kane you hanging in there feeling it we're in the
31:45home stretch strong legs you and me kid i make him hate me come on let's go drive me back yes just for fun
31:54because i can come on keep going you got it let's go cupcakes flatten out your back emily that's
32:02gorgeous draw this up ever so slightly almost there five four three two everybody up last 60 seconds let's go
32:14come on five four three two here we go two to the right two to the left two to the right
32:28keep a bending those knees butt going back abs in we're stepping feels good we're in the home stretch
32:39making it work
32:42come on guys i want to have a quick little look good dominic bend your knees stick your butt back
32:49come on do it get low i'm gonna make you do it all again
32:56good noah draw your abs in stick your butt back let's go cupcake got it emily that's beautiful
33:04all i can say is it's beautiful good chest is lifted kane hang in there flatten out that back
33:11what's going on with those shoulders come on we got this five four three two one leg day is done
33:22all right loosen it up you guys let's stretch those legs out grab your foot pull it in stretching out
33:28those quads that was amazing you guys killed it leg day is my favorite i want to see it so take your
33:34photos post them hashtag them 21 dfx hashtag switch it out you guys today was hard but i promise you will
33:44thank me later lower that down figure four they're like yes later feel this stretch in the side of your
33:53butt breathing and switch it out sink into that stretch so you really feel it we work those glutes
34:04today guys i want you to remember why you started this journey because it's all going to be worth it
34:09in the end lower those legs we're going to roll forward reaching for the toes releasing the neck
34:15feeling that stretch in the back of the hamstrings in the back of your knees
34:18and your knees roll it up slowly that'll be the very last thing to come up and let's take one big
34:27inhale up and exhale it out legs are done i'll see you next time nailed it
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