- 3 days ago
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00:00Welcome to Dirty 30 Extreme.
00:14We are going to have some fun today.
00:16A little thought I want you to keep in mind.
00:18You don't stop when you're tired, you stop when we're done.
00:21Keep that in mind because we're going to work today.
00:23What I have for you, three rounds, two exercises each round.
00:27Each exercise is going to last for a minute.
00:29You get a 10 second break in there, so if you need water, that will be your chance to get it.
00:33Equipment you need for today is a set of light and heavy dumbbells.
00:36If at any time you need to modify, you're going to follow my girl Sharice over here.
00:40Are you ready?
00:42You guys ready?
00:43Three, two, one, jog it out.
00:45Let's do this.
00:46Here we go, guys.
00:47Get those heels up.
00:48We're warming up.
00:49We're going to work today.
00:50I want you to be ready for it.
00:52Get your head in the right place.
00:54You're going to need it today.
00:56We've got toe taps coming up in three, two, one.
01:01Tap it back.
01:02We go tap.
01:03Tap.
01:04Open up that chest.
01:07We have two more.
01:08Give me shoulder rolls back right here.
01:11Back.
01:12Loosen the shoulders up.
01:13They're going to work.
01:14Abs are in.
01:17One more and then we're going to take it forward.
01:19Here we go.
01:20Front.
01:21Two.
01:22Make sure everything is loose.
01:25Three.
01:26Two.
01:27We're going to rock it right.
01:28So step wide.
01:30Sink in.
01:31Stretch out those inner thighs.
01:33Abs are in tight.
01:35Four.
01:36Three.
01:37Two.
01:38One.
01:39Step your feet together.
01:40Right foot is lunging.
01:41We go lunge.
01:42Stay here.
01:43Twist.
01:44Center.
01:45Bring it back.
01:46Twist.
01:47You should feel a stretch right in the front of that hip flexor.
01:52Abs are in.
01:53Shoulders are pressed down.
01:55Warming it all up.
01:59Almost there.
02:00You're going to give me two more of these.
02:04Last one.
02:07Toe kicks.
02:08Swing those arms.
02:09Lift that leg as high as you can.
02:11Keeping the knees straight.
02:13You want to stretch out those hamstrings.
02:15Two more.
02:16Two more.
02:18All right.
02:19Are you warm?
02:20Yes.
02:21Let's get to this.
02:22First exercise.
02:23You're going to start with your light weights.
02:24Watch it first.
02:25It's a curtsy lunge with a half moon.
02:27Your feet are hip width apart and parallel.
02:30You're going to cross the right leg.
02:32Back behind the left.
02:33Drop that knee down.
02:34When you do, circle those arms up.
02:36The palms face the TV the entire time.
02:40Are you ready?
02:41Yeah.
02:42You guys got it?
02:43Three, two, one.
02:44Here we go.
02:45Drop that knee and tap.
02:48Drop that knee.
02:50Circle those arms.
02:52Make sure you're breathing even from the beginning.
02:56Let's have a look.
02:57You guys keep going.
02:58I'm going to take a look at Charisse over here.
03:00So, Charisse is technically modifying this for us.
03:03What is she doing different?
03:04She's just not going quite as deep into the lunge.
03:07But you see this.
03:08Her knee still behind the toe.
03:11Yes.
03:12Every time she crosses back, her hips are both still facing forward.
03:16Good.
03:17Nice.
03:18Big circle.
03:19Palms face the front the entire time.
03:21That's beautiful.
03:22Remy, how you doing, buddy?
03:24Good.
03:25Those shoulders are going.
03:26Keep going.
03:27Don't slow down because I'm over here.
03:28Abs are in.
03:29Watch.
03:30Shredded abs in.
03:31Crossing back behind.
03:33I love it.
03:34Get those arms all the way up.
03:36It's burning now.
03:37Look at this.
03:38Come here, Bart.
03:39His knee is actually tapping the ground.
03:41Awesome job.
03:42Three, two.
03:43He's getting as low as he can.
03:44I love it.
03:45Shake it out, you guys.
03:46We got to do the other side.
03:48How you feeling?
03:49Good.
03:50Take a nice deep breath for me.
03:52So, this time, left leg.
03:54Going to cross behind the right.
03:56Three, two.
03:58Let's do this.
03:59Cross and drop.
04:00Your shoulders are going to be on fire.
04:05But it's going to sculpt them.
04:07You're going to have beautiful shoulders.
04:09Strong shoulders for the guys.
04:11Keep breathing all the way through this.
04:14Drop that knee as low as you can.
04:16Abs in.
04:20I know they're burning.
04:21Work through it.
04:22Don't quit.
04:23We don't give up.
04:24I'm coming back to my girls.
04:26Chipinko, how you feeling?
04:27I'm feeling good.
04:28Your shoulders are hanging in there, right?
04:30Yeah.
04:31Beautiful.
04:32Still getting down every single time.
04:33That's what I want to see.
04:35Arms are extended.
04:36She has a tiny little bend in the elbow.
04:38That's what I want.
04:39Just enough that she can circle up there
04:41and burn out those shoulders.
04:43Come on, you guys.
04:44Chris, I see you get that heel down.
04:46No.
04:47There it is.
04:48Get that knee behind the toe.
04:49Give me another one.
04:50Yes.
04:51Fight for it.
04:52Come on.
04:53I'm not going anywhere.
04:54I'm going to stay here and torture you.
04:55Yeah.
04:56Almost there.
04:57Come on, guys.
04:58Hang in there.
04:59Three, two, one.
05:02You guys get a 10-second break.
05:04Keep those light weights.
05:05Watch your next move.
05:06You've got to squat with a shoulder press.
05:08Feet are hip-width apart.
05:09Toes are facing forward.
05:11Load the weights up at your shoulders.
05:13Abs are in.
05:14You're going to sink the butt back and down.
05:16As you stand up, drive up through the heels.
05:18Drive those weights up at the top.
05:20Yeah?
05:21You guys ready?
05:22Ready.
05:23Three, two, one.
05:24Let's do this.
05:25Get low.
05:26Squeeze at the top.
05:28I want you to feel it in your booty every time you squeeze at the top.
05:32Drive those weights up.
05:34Make sure you're breathing.
05:37Every time we do these exercises where you have the arms and the legs going at the same time,
05:42your heart rate is going to go up.
05:44So keep breathing.
05:46Come on.
05:47Squeeze.
05:48Right here.
05:49We're working.
05:50It feels good.
05:51Dirty 30s.
05:52No joke, you guys.
05:53Let's go.
05:54Let's go.
05:55Athena, how you feeling?
05:56Good.
05:57Yeah.
05:58Good.
05:59Every time she goes down, she's got a nice flat back and a lifted chest.
06:03That's what I want to see, you guys.
06:05As you do these, get out of your own head.
06:07Get rid of the excuses.
06:08When you lose your excuses, you will find all of your results.
06:12That's what the extreme is all about.
06:14Let's do this.
06:15Come on, guys.
06:16Let's finish this together.
06:18Work with me.
06:19Let's go.
06:20You got this.
06:21Four, three, and shake it out.
06:26Get water if you need it because we got to repeat from the top.
06:30How you doing?
06:31That's what round one looks like.
06:33How you doing?
06:34All right.
06:35Let's do this.
06:36Grab those weights.
06:37Right leg crossing behind the left.
06:39Curtsy with a half moon.
06:42Three, two, let's go.
06:44Down.
06:45Pace yourself.
06:46You don't have to rush them.
06:48I want you to focus on form.
06:51I want you to think about getting as low as you can.
06:55I want you to think about that hamstring getting parallel to the ground.
07:00Weezing your booty at the top.
07:03Not only using your shoulders, but your back muscles to lift these weights.
07:08Mark, come on over here.
07:09I want to show you something.
07:10I'm picking on Remy.
07:12Come here.
07:13If you can see his back right now.
07:16It's not just his shoulders that are working.
07:18His entire back is engaged.
07:20So that when he circles, he's squeezing those lats to help control.
07:24He's got everything going.
07:25Now square that right hip off for me.
07:27Pull that around.
07:28Yes, we're almost there.
07:30Come on.
07:31Kida, I'm coming for you.
07:32I haven't seen you yet.
07:34Beautiful.
07:35She's getting low.
07:37I love it.
07:38Every time she does this, you guys, you got to fight to keep that heel down.
07:42Three.
07:43See that?
07:44Two.
07:45One.
07:46Everybody take their 10 second break.
07:47Because we got to do the other side.
07:49Nicely done.
07:50Hang in there.
07:51I know those shoulders are on fire.
07:53They're supposed to be.
07:54It's extreme.
07:55Five.
07:56Four.
07:57We're going left.
07:58Two.
07:59Here we go.
08:00Circle.
08:01Come on.
08:02The shoulders are almost done in this round.
08:05They're going to get a break.
08:06I know that's what's screaming right now.
08:08We're going to fight through it.
08:11Right now, I know you have a million excuses going through your head as to why you don't
08:16have to finish this minute.
08:17I need you to find one.
08:19One good reason to keep going.
08:21We all have one.
08:23Think about it.
08:24Use it.
08:25And drive through that burn that's going on in your shoulders right now.
08:29Come on.
08:30Push harder.
08:31It's supposed to burn, Chris.
08:32Come on.
08:33Look it.
08:34We're only like five minutes in and he's dripping in sweat.
08:37I love it.
08:38We're getting dirty.
08:40Get down.
08:41Every time.
08:42Watch this.
08:43Tap my hand with your knee.
08:44Yep.
08:45Get low.
08:46We're almost there.
08:47Last 15 seconds.
08:48Come on.
08:49Every time he gets that much lower, his booty is working.
08:55Six.
08:56You're welcome.
08:57Four.
08:58Three.
08:59Two.
09:00Breathe.
09:01Ten second break.
09:03Get that water if you need it.
09:05Squat with the shoulder presses next.
09:07Let's finish this round strong, okay?
09:09Three.
09:10Two.
09:11Here we go.
09:12We squat low.
09:14We drive up.
09:15Let's talk about form.
09:16Toes are facing forward.
09:18Feet are hip width apart.
09:21Abdominals are drawn in.
09:23As you lower yourself down, your booty goes back.
09:26Drive those weights up.
09:27We're gonna check in on Charisse.
09:29So, again, modifying.
09:32But still, feet are hip width apart.
09:34Toes are directly forward.
09:36Knees are staying behind the toes.
09:38She's not going quite as deep into the squat, but I promise.
09:41Are you working, Charisse?
09:42I promise.
09:43You promise.
09:44You promise.
09:45I promise.
09:46Not easy.
09:47You're not working.
09:48Abs are in.
09:49Good.
09:50Head is in line with the spine.
09:51I love it.
09:52We're doing awesome.
09:53I'm jumping back in.
09:54Come on, guys.
09:55Let's finish this together.
09:57Down.
09:58Squeeze.
09:59Take that squeeze at the top.
10:02We're almost there.
10:04Stick with me.
10:06Three.
10:07Two.
10:08Three.
10:09Three.
10:10Two.
10:11And.
10:12Woo!
10:13Shake it out.
10:14Okay.
10:15Nicely done.
10:16Watch your next move.
10:17We're gonna switch to your heavier weights.
10:19You've gotta push up with a renegade row.
10:22So, weights are directly under your shoulders.
10:25Feet are hip width apart.
10:27Abs are in.
10:28Head is in line with the spine.
10:29Push up.
10:30Row the right arm.
10:32Push up.
10:33Row the left arm.
10:35You got that?
10:37Everybody down.
10:38Here we go.
10:40Three.
10:41Two.
10:42Let's do this.
10:43Down.
10:44And.
10:45Row.
10:46Take your time.
10:47We're here for a minute.
10:48Make sure your abs are engaged.
10:51Let's have a look.
10:52Athena, I'm coming for you.
10:54All right.
10:55So, good.
10:56Making sure you're looking just three to five inches out in front of those fingers so your head stays in line with the spine.
11:02Good.
11:03Abdominals are drawn in tight.
11:04Do me a favor.
11:05Squeeze your glutes.
11:06Now, tuck your pelvis ever so slightly.
11:08Drive the weight back through the heels.
11:09There it is.
11:10Elbows are coming out to the side.
11:12Very nice.
11:13Rowing up on either side of the body.
11:15Beautiful.
11:16Keep it going just like that.
11:18Nice, Remy.
11:19Keep those elbows going out to the side, you guys.
11:22Awesome.
11:23Keep going.
11:24Come on, guys.
11:26We're gonna fight through it.
11:28I love it.
11:29Good, Kida.
11:30Give me the same thing.
11:31There you go.
11:32Three to five inches.
11:33Squeeze.
11:34If at any time, guys, you start to lose form, it's okay to drop to your knees.
11:38Take a break and join right back in.
11:40We're almost there.
11:41Here we go.
11:42And everybody rest.
11:44Drop to your knees.
11:45Come on up.
11:46Watch your next move.
11:47I'm gonna grab my light weight.
11:49We're gonna do a side lunge with a sword pull.
11:51Watch it first.
11:52Right leg is gonna lunge to the side.
11:55My toe stays facing forward.
11:57My knee is behind my toe.
11:58Abdominals are in.
11:59My arm crosses the foot.
12:01As I step together, flow, exhale out so you engage your core.
12:05So it looks like this.
12:06We go side lunge and pull.
12:09Yeah?
12:10Here we go.
12:11Three, two, one.
12:13We go lunge.
12:15Blow that air out.
12:17Helps if you make that noise.
12:19That way you know you're drawing that core in tight.
12:22Good.
12:23Inhale as you lunge.
12:24Exhale as you lift.
12:26Come on, Remy.
12:28Oh, he switched to the heavier weight.
12:31All right.
12:32You're gonna have to stick with that for both rounds now.
12:33Look at him go though.
12:34Every time he's lifting just up and out to the side.
12:37And you see he's not going back past his shoulder.
12:40Everything is in line.
12:41That's really important.
12:42Awesome, Remy.
12:43Keep going.
12:44I'm coming back over here to Charisse.
12:46Charisse is just using a little bit of a lighter weight.
12:49And she's just shortening that range of motion ever so slightly.
12:51And I'm going to do a little bit of a lighter weight.
12:53And she's just shortening that range of motion ever so slightly.
12:56But still working.
12:59Hang in there, girl.
13:0015 seconds.
13:01Squeeze and lift.
13:02You've got this.
13:03You keep pushing through the entire 60 seconds.
13:07You can do anything for a minute.
13:08Stick with it.
13:09We're almost there.
13:10Two.
13:11One.
13:12Everybody rest.
13:13Shake it out.
13:14You got to do the other side.
13:15Don't get too excited.
13:17Nice deep breath for me.
13:18In through your nose.
13:19Out through your mouth.
13:20How you feeling?
13:21Yeah?
13:22Uh-oh.
13:23Working hard.
13:24How you feeling?
13:25Good.
13:26Okay.
13:27Three.
13:28Two.
13:29They're still alive.
13:30So are you.
13:31Let's go.
13:32Come on.
13:33Sink it.
13:34It's supposed to be hard, you guys.
13:36This is extreme.
13:37We are sculpting your bodies.
13:40Okay?
13:41You got to work for it.
13:42You want something you've never had?
13:44You're going to have to do something you've never done.
13:47Means it's going to get dirty.
13:48Let's go.
13:49Get in.
13:50Drive up through that heel.
13:51Sink back into it.
13:52Make that booty work.
13:53Chapinko, how you doing?
13:54I'm coming.
13:55She's feeling.
13:56Look at these legs.
13:57Beautiful, toned, sculpted legs.
13:58I'm telling you, you're going to have to work if that's what you want.
13:59Right?
14:00Yes.
14:01Every day.
14:02You give me 21 days.
14:03I'm going to give you this shredded body.
14:04Let's go.
14:05You got this.
14:06We're almost there, you guys.
14:07Stick with it.
14:08We got 10 seconds.
14:09Everything you got right here.
14:10You keep going.
14:11And lift.
14:12I'm going to join in without the weight.
14:13Come on.
14:14And breathe.
14:15Shake it out.
14:16We are back to the pushup with the renegade row.
14:18Everybody down.
14:19Guys, it's so important for you to breathe through this workout.
14:22Heart is pumping.
14:23Don't hold your breath.
14:24Don't hold your breath.
14:25Don't hold your breath.
14:26Don't hold your breath.
14:27Don't hold your breath.
14:28Don't hold your breath.
14:29Let's go.
14:30You got this.
14:31You got this.
14:32We're almost there, you guys.
14:33Stick with it.
14:34We got 10 seconds.
14:35Everything you got right here.
14:36You keep going.
14:37And lift.
14:38I'm going to join in without the weight.
14:39Come on.
14:40And breathe.
14:41Shake it out.
14:42We are back to the pushup with the renegade row.
14:44Hold your breath.
14:45Here we go.
14:46Weights under the shoulders.
14:47Up on your toes.
14:48Three.
14:49Two.
14:50One.
14:51Let's go.
14:52Down.
14:53And squeeze.
14:54Down.
14:55And row.
14:57Abdominals are tight.
14:59Sinking the weight back into your toes.
15:03Energy shooting out through the heels.
15:05Squeezing from behind your back.
15:08Every time you row that weight.
15:10Keep your core engaged.
15:12Look at this.
15:13Every time.
15:14Sharice is just one flat line from the shoulder to the hip all the way down to the toe.
15:19That's what's important.
15:20Come on over, Bart.
15:23I want to talk about this.
15:24Look at this.
15:26You never see Keita's abs drop.
15:28Do me a favor, baby girl.
15:29Drop your hips.
15:30Yes.
15:31So don't do that.
15:32Good.
15:33Lift them back up.
15:34Go ahead.
15:35She's like, oh, I'm taking the break.
15:36Ha!
15:37Every time you do this, though.
15:38Core is engaged so that your hips never drop low and your booty never goes up into a downward
15:43dog.
15:44Work that push-up.
15:45Work your chest.
15:46We're almost there.
15:47Let's go.
15:48Three.
15:49Two.
15:50Drop to your knees and rats.
15:52Come on up.
15:53We've got side lunge, sword pull.
15:54Get that water if you need it.
15:56All right.
15:58Now, be the judge of how you're feeling.
16:01If you're feeling strong, grab that heavier weight and go for it.
16:04If you feel like you need to let that heart rate come down a little, stick with the lighter
16:08weight.
16:09We're going right.
16:10Three.
16:11Two.
16:12Here we go.
16:13Lunge.
16:14And lift.
16:15Good.
16:16We're breathing.
16:17Exhale as you lift that weight up.
16:19Inhale.
16:20Exhale.
16:21Nice and slow and controlled.
16:23It's not a race.
16:24The heart rate will climb.
16:26You're working the legs.
16:27You're working the arms.
16:29The blood is just pumping from top to bottom.
16:32Come on.
16:33Squeeze.
16:34Keep going.
16:36Core is engaged.
16:38Athena, every time you see it, she's tight.
16:43When you stand up, let your core out for me.
16:45Don't do that.
16:46Good.
16:47Draw back in.
16:48That's what protects your back.
16:49Every time when you sink in, you protect your back.
16:52You work your quads.
16:53You work your booty.
16:54You work your hamstrings.
16:55Everything is going, but form is the most important thing.
16:59Stick with it.
17:01Let's go.
17:02Keep those toes facing forward.
17:05We're almost there.
17:06Three.
17:07Two.
17:08One.
17:09Breathe.
17:10Shake it out.
17:11We got to go to the other side.
17:12All right.
17:13Come on, guys.
17:14Other side.
17:15Four.
17:16Three.
17:17Two.
17:18Let's go.
17:19I never said it would be easy, but I promise it'll be worth it.
17:23And squeeze.
17:24Squeeze.
17:25Get low.
17:26Come on.
17:27Every time I go back, I feel it right in my booty.
17:30That's the spot I like to work, so let's go.
17:33Get low.
17:34Sink back.
17:35And lift.
17:36Abdominals are in.
17:37Squeeze.
17:38Squeeze.
17:39Keep breathing.
17:40Keep those toes facing forward.
17:44Listen.
17:45You're here, so I'm picking on you.
17:47Every time his toes are always forward, that's really important to maintain the form.
17:52So you want to keep the toes facing forward.
17:54And every time he steps, that left knee is staying behind the toe.
17:58That's really important, you guys.
18:00And every time he comes up, he squeezes that glute.
18:03Squeeze.
18:04Pull the hips under you.
18:06Dodging bullets.
18:07Let's go.
18:09We're almost there.
18:10I'm finishing this round with you guys.
18:12Hang in there, guys.
18:15Three.
18:16Two.
18:17Oh, nicely done.
18:19Okay.
18:20Single leg squat with an upright row.
18:23Watch it first.
18:24I'm going to find my balance on my right foot.
18:27My foot is parallel, toes facing forward.
18:30Abs are in.
18:31I'm going to bend my right knee, shoot my hips back, and bend forward from my waist, keeping
18:37my shoulders pulled back.
18:39As I come up, I'm going to do an upright row and try not to lose my balance.
18:43Yeah?
18:44Yeah.
18:45Three.
18:46Two.
18:47Here we go.
18:48As you bend forward, make sure the core is engaged.
18:52Take these slow.
18:54That's the only way to maintain your balance on me.
18:58Good.
18:59Let's go check out Charisse.
19:01She's modifying.
19:02Again.
19:03Again.
19:04Okay.
19:05So, good.
19:07Smaller range of motion, but every time she does this, you see this?
19:11Her shoulders are still pulled back into the socket.
19:13That's important.
19:14And when she comes up, the elbows are staying higher than the wrist.
19:17You're like a puppet.
19:18Good.
19:19Abs are in.
19:20And then Charisse, if you need to tap that toe.
19:22So, you see she's tapping her toe to regain her balance.
19:24You can totally do that.
19:25I love it.
19:26Eyes up.
19:27Eyes up.
19:28Engage that core.
19:29Come on.
19:30We got this.
19:31Bend that knee.
19:33And squeeze.
19:36How's that feel?
19:39Nice to pinko.
19:40We're almost there.
19:41We're almost there.
19:42Stick with it.
19:43Four.
19:44Three.
19:45Two.
19:46Two.
19:47Shake it out.
19:48Your hamstring and butt should be on fire right now.
19:51Yes?
19:52Yeah.
19:53We're making it work.
19:54Okay.
19:55Find the balance on the left.
19:57Three.
19:58Two.
19:59Let's go.
20:00Drop back.
20:01Bend that knee.
20:02Stand up.
20:03And squeeze.
20:04Good.
20:05Abs in.
20:06Flat back.
20:07Squeeze that glute.
20:08Squeeze the hamstring.
20:09Row up.
20:10We go.
20:11Front weights come to the center of the shin.
20:14Squeeze it.
20:15Elbows are up higher than the wrists.
20:18Keep that knee behind your toe.
20:21Abdominals drawn in tight.
20:24Keep going.
20:27Let's have a little look.
20:29Nice, guys.
20:30Good.
20:31So, Kida, that's beautiful.
20:32Do it again for me.
20:33As you go forward.
20:34Good.
20:35It's just a small bend in the knee.
20:36Squeezing the hamstring.
20:37Squeezing the glute.
20:39Good.
20:40Do it again.
20:41Watch this.
20:42Now watch.
20:43Her elbows higher than her wrists every time.
20:44So, there's no break in the wrist when she does that.
20:46And it's just a small bend.
20:47So, she really engages that hamstring and that glute.
20:50That's what I want you to do.
20:51Keep it going.
20:52You've got this.
20:53We're almost there.
20:54We're almost there.
20:55Three, two, one.
20:57Shake it out.
20:58Watch your next move.
21:00I'm going to use my heavy weights for this.
21:02You're going to do a lunge forward with your right leg.
21:05Watch it.
21:06Right leg comes forward.
21:08My back leg stays completely straight.
21:10I'm laying my abdominals on top of my thigh.
21:12I'm going to do a row up.
21:13Weights come to either side of my torso.
21:15Now I'm going to press off my front leg.
21:17Try to find my balance.
21:19And do a hammer curl.
21:20So, full speed.
21:21We go forward, row, and curl.
21:26You got it?
21:27Yeah.
21:28Let's do this.
21:29Three, two, here we go.
21:31Lunge, row, down, and curl.
21:37Find the balance.
21:38Abdominals in.
21:39You need core strength for this one.
21:42And squeeze.
21:44A lot is happening.
21:46Toe needs to stay facing forward.
21:49Your knee needs to stay behind your toe.
21:53Let's look at Chris.
21:55Good.
21:56He's finding his balance because his abs are engaged.
21:58So, he goes forward.
21:59Knee behind the toe.
22:00Hamstring parallel to the ground.
22:02He drives back.
22:03It's okay if you have to tap.
22:04Curl.
22:05Good.
22:06Fall onto it.
22:07See this?
22:08Totally straight leg on that back leg.
22:10That's what I want.
22:11Good.
22:12Fall forward.
22:13Good.
22:14Shoot even more energy out.
22:15Yes.
22:16And squeeze.
22:17Good.
22:18Everybody's breathing.
22:19Everybody's abs are in.
22:20Everybody's back is flat.
22:22We're almost there.
22:23Stick with this.
22:24Keep going.
22:25Everything you got and then a little bit more.
22:28Don't give up on me.
22:29Breathe.
22:30Two.
22:31One.
22:32Shake it out and breathe.
22:33Yeah.
22:34You feel that in the back of your leg?
22:36You'll thank me tomorrow.
22:38Left side.
22:39Here we go.
22:40Three.
22:41Two.
22:42One.
22:43We lunge.
22:44Abs in.
22:45Row.
22:46Drive back.
22:47Find that balance and curl.
22:48Do it again.
22:50Try to get that tummy top of your thigh on that lunge.
22:54Keep breathing.
22:55Engage that core.
22:56Draw those weights up.
22:57Curl.
22:58Good.
22:59Squeeze.
23:00Lift.
23:01Palm stretch.
23:02We are so close.
23:03And squeeze.
23:04Doesn't it though?
23:05Sounds good to be almost there you guys.
23:07Dirty 30 extreme.
23:08Just shredding out the body.
23:09Yes.
23:1021 days from now.
23:11You will thank me.
23:12Squeeze.
23:13Good.
23:14Hate me today.
23:15Love me tomorrow.
23:16Almost there.
23:17Five.
23:18Four.
23:19Three.
23:20Two.
23:21Good.
23:22Shake it out.
23:23Water if you need it.
23:24Don't forget to hydrate.
23:25It's very important.
23:26Good.
23:27Good.
23:28Good.
23:29Good.
23:30Good.
23:31Good.
23:32Good.
23:33Good.
23:34Good.
23:35Good.
23:36Good.
23:37Good.
23:38Good.
23:39Good.
23:40Good.
23:41Good.
23:42Good.
23:43Good.
23:44Good.
23:45Good.
23:46Good.
23:47Good.
23:48Good.
23:49Good.
23:50Good.
23:51Good.
23:52Good.
23:53Good.
23:54Good.
23:55Good.
23:56Good.
23:57Good.
23:58Good.
23:59Good.
24:00Good.
24:01Good.
24:02Good.
24:03Good.
24:04Good.
24:05Good.
24:06Good.
24:07Good.
24:08Good.
24:09Good.
24:10Good.
24:11Good.
24:12Good.
24:13Good.
24:14Good.
24:15Good.
24:16Good.
24:17Nice, Drupinko.
24:18Every time she goes forward, this leg is floating back.
24:22That's what I want to see.
24:23It allows her to get a nice bend and a nice flat back.
24:26And then she squeezes and rows the weights up at the top.
24:29Good.
24:30Squeeze that glute.
24:31I love it.
24:32Come on, you guys.
24:32Athena, how you doing over here?
24:34You're sweating.
24:36Is it burning?
24:38Yes.
24:38Does it feel good?
24:39She's like sort of.
24:41She didn't answer me.
24:43I'll take it as a yes.
24:45Good, you guys.
24:45Eyes up.
24:46Eyes up.
24:47Every time you do this, keep those eyes looking up and out.
24:52Good.
24:53We're almost there.
24:57Do one more.
25:00And good.
25:02Shake it out.
25:03Get ready to do that left leg.
25:05So close.
25:07Stick with it.
25:08Here we go.
25:09Find that balance on the left.
25:11In three, two, here we go.
25:15Bend that knee.
25:17Good.
25:18And squeeze.
25:20Find that balance.
25:23And lift.
25:26Sink as low as you can.
25:28That's where you're going to get the most out of the move from.
25:31Good.
25:32Get abs in tight.
25:33Engage that core.
25:34Always engaging the core.
25:37One of the most important things to think about.
25:39Not just in today's workout, but in all your workouts.
25:42We are so close.
25:44Stay with it.
25:45Come on, Remy.
25:45I've got to pick on you one more time.
25:48Good.
25:48Bend that knee.
25:50Good.
25:50Now do me a favor.
25:51Don't tap that toe.
25:52Squeeze.
25:53Good.
25:53Hold the hips under him every time.
25:55How's that feel?
25:56Burning.
25:57Good.
25:58He's not going to lie.
25:59He's not going to be like, oh, it feels great.
26:00It hurts.
26:00It's supposed to hurt.
26:01It's extreme.
26:02Work for it.
26:03We're almost there.
26:04Come on.
26:04We got this.
26:05Ten.
26:07Nine.
26:07We're almost done.
26:08Six.
26:09Five.
26:10Four.
26:11Three.
26:12Two.
26:14One.
26:15Rest.
26:17All right, guys.
26:17We're back to that lunge with the row and a curl.
26:20We're going to go front.
26:21We're going to row down.
26:24And we're going to curl.
26:26Let's go.
26:26Here we go.
26:27Lunge.
26:28Row.
26:30And find that balance and squeeze.
26:34And row it up.
26:35Every time you lunge forward, I want you to sink in and feel that glute and that hamstring engage.
26:44Keep breathing.
26:50Come on.
26:52Squeeze those shoulder blades together every time you row.
26:56It's like you're pinching a pencil back there.
26:58And squeeze.
27:01Fall onto it.
27:02Row.
27:04That quad should be on fire.
27:07Yeah.
27:09It should be in a day.
27:11We're working.
27:12We're almost there.
27:14Stick with it.
27:16Everything you got, you guys.
27:18We're so close to being done.
27:19Don't give up.
27:20This is the time to push harder.
27:22Dig just a little bit deeper.
27:24Finish this.
27:25And good.
27:27Shake it out.
27:28Other side.
27:29Nice deep breath.
27:32Last exercise in this round.
27:35Here we go on the left in four, three, two, and front.
27:41Squeeze.
27:43And drive it back and curl.
27:45Find that balance.
27:46Make sure that back leg is totally straight.
27:52Make sure your chest and your eyes stay lifted.
27:57Tap if you need to find your balance.
28:01And weave.
28:03Keep going.
28:05One more time.
28:06Who can we pick on?
28:07I'll pick on you, Chris.
28:10Get low.
28:11Beautiful.
28:13Full 90 degrees.
28:14Ah, I came over and he lost it.
28:15It's okay.
28:16Good.
28:17Parallel.
28:18Totally parallel.
28:19Good.
28:19Drives up.
28:20Abs are engaged.
28:21Chest is up.
28:21Eyes are up.
28:22That's what I want to see.
28:23Straighten that back leg.
28:25Beautiful.
28:26Every time.
28:27Kida, we're having a look at you since we're back here.
28:29Good.
28:30Fall on top of it.
28:31Good.
28:32Abs in.
28:32See how she just lays her stomach there?
28:34Almost there, you guys.
28:36Four, three, two, three.
28:41Okay.
28:42That's the end of that round.
28:44We all know I love my bonus round, so let's do one bonus exercise.
28:47Watch it.
28:48You guys ready for this?
28:49We are going to work that core.
28:51I'm going to just show you real quick here.
28:53Hand under the shoulder.
28:55Lift the leg off the ground.
28:56Arm out to the side.
28:57My heel is off the ground.
28:59Elbow in.
29:00Extend it all the way out.
29:03Keep breathing.
29:05You got that?
29:06Got it.
29:0630 seconds on the right.
29:0830 seconds on the left.
29:09No rest in between.
29:10Let's do this.
29:11Everybody down.
29:12Here we go.
29:13Get up on those toes.
29:14Three, two, one.
29:17In.
29:18Contract those abs.
29:20Good.
29:21Make sure you're breathing.
29:23Exhale.
29:23As you draw that elbow into the knee, I'm going to have a look.
29:29Chapinko, I'm coming for you.
29:31Good.
29:32So you see this?
29:34Her heel is off the ground.
29:36Her quad is engaged.
29:37Her butt is engaged.
29:38Her shoulder is probably on fire, but it feels good.
29:41Abdominals are drawn in.
29:42She is crunching tight.
29:44Everything is working.
29:45Full body exercise.
29:47And switch other side.
29:48Three, two.
29:50I'm sticking with you.
29:50Let's go.
29:51You and me.
29:51We're going to finish this together.
29:53Here we go.
29:53Squeeze it in.
29:55Extend it out.
29:55That's beautiful.
29:56If you find your form is falling, drop down to the knees, shake it out, and then jump right
30:01back into it.
30:02Let's finish this bonus round together, you guys.
30:04Come on.
30:05Squeeze it.
30:05There you go.
30:07Beautiful.
30:07I'm just having a look at everybody.
30:09Everybody's heels off the ground.
30:10I want to see your heel up.
30:12We're almost there.
30:13We're almost there.
30:14Make this bonus round count.
30:16You can do this.
30:17You want a sculpted body.
30:18This is how you're going to get it.
30:20Three, two, one.
30:22There it is.
30:23You guys rest.
30:24Drop to your knees.
30:26Sing back in child's pose.
30:27Nicely done.
30:28Hold it right here.
30:32We're breathing.
30:33Walk those hands all the way around to the right.
30:38Feel that stretch up your side.
30:42Walk it around to the other side.
30:46Pressing those glutes down onto your heels.
30:50Walk it back to the center.
30:52Let's sit up tall.
30:54Take those legs straight out in front of you.
30:56This cool down is just as important as the warm up and the workout, so stick with me right
31:00here.
31:00Keep those knees straight so you stretch out the hamstrings.
31:06It is so important, you guys, for you to take your nutrition just as seriously as you
31:11take those workouts.
31:12Cross your legs.
31:13One arm in front of the chest.
31:15Stretch out the shoulders.
31:16So, what does that mean about taking your nutrition seriously?
31:19You've got to refuel your body after these workouts.
31:21Perfect time for Shakeology.
31:23Daily dose of dense nutrition.
31:25Today, I'm going for one of my favorites.
31:27I'm going to do a little vanilla chocolate swirl.
31:28Sounds delicious after this hard workout.
31:31Be sure to post your photos.
31:33Let me see what you're doing.
31:35Stretch out those triceps.
31:37Hashtag those photos.
31:3821 D F X.
31:41Other side.
31:44Release the hands.
31:45Interlace them behind your back.
31:46Open up that chest.
31:48Sitting up nice and tall.
31:51Still breathing.
31:53Good.
31:53Release it.
31:54Let's stand all the way up.
31:55Grab your right foot.
31:57Pull that heel into your glute.
31:58Keep the knees close together.
32:01Press your pelvis forward so you feel that stretch in your quad.
32:03And switch it out.
32:07Other side.
32:13Lower it down.
32:14Give me one big inhale up right here.
32:17And exhale it out.
32:19That's it.
32:20Dirty 30 Extreme.
32:21You made it through.
32:22I will see you guys next time.
32:24Great job.
32:25Killed it.
32:26You guys did awesome.
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