- 5 weeks ago
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00:00welcome to power strength extreme thought for today there are no shortcuts you have to do the
00:17work there's no equipment necessary for today's workout but if you're going to modify follow
00:21Cherise she's on my right let's do this let's get warmed up get those heels up we're jogging
00:27it out right here get those abs engaged warming up the whole body we are gonna have some fun today
00:37you guys tap backs are coming up in three two one tap it back open up the chest big arm movement
00:47two more shoulder rolls take them back make them big loosen everything up
00:57last one right here now take them forward
01:02big circles
01:06last one let's rock it side to side get deep loosen up those hips make sure you keep the toes facing
01:17forward two more good step the feet together we've got one just stepping with the right here
01:23we go we go front twist and take it back extend those arms up press those shoulders down keep breathing
01:33we have two more
01:42last one right here toe kicks our neck and kick that leg up as high as you can keeping the knees straight
01:55last two all right let's get started we've got a quad crawl so watch it first come down on your hands and
02:06knees so your hands are directly under your shoulders your knees are directly under your hips you're gonna
02:11lift the knees off the ground you're gonna crawl forward two three four back two three four everybody down
02:21here we go three two one we go front two three four back two now I want you to keep your back flat keep your body in a
02:36tight little square here so you want to keep everything under you abdominals are in shoulders are pressed down and out of your ears
02:45let's come on up and I'm gonna have a little look see it trees so modifying there's not a whole lot to modify in this one you guys she's just
02:56taking it nice and slow and she's keeping her body tight and her back flat that's awesome keep going
03:03Leia take your tushy down for me just a little bit there good drop this ever so slightly engage here yes good you guys
03:12nicely done G get that booty down good Colin come on you guys we're almost there last little bit and rest
03:26good stand up watch your next move first position hops so what I want you to do is turn your toes out keep
03:33your heels close together abs are in you're gonna bend at your knees and at your hips taking the chest
03:38forward from here you're gonna jump up land with your knees bent I want you to keep your chest forward
03:44the whole time here we go three two one up soft landing abdominals are in now even though you're bent
03:54forward at your waist I still want you to keep your chest lifted and your back flat let's have a little
04:00look beautiful so come on over here Bart look at Meredith's back every time she does this her back
04:07is completely flat do me a favor round it for me show them what not to do yeah ugly don't do that fix it
04:13good don't round your back I want it flat I want the abs engaged you're gonna feel inner thighs outer thighs
04:19booty even making those calves work a little bit good come on keep going so if you're modifying look at
04:27Cherise she's still hopping but she's not going quite as far forward that's great and she's not
04:33jumping quite as high still working it she's like it's always work it's supposed to be come on keep
04:42breathing almost there and rest very nice supine crawl watch it okay you're gonna come down on your booty
04:54your fingertips are facing your butt you're gonna lift the hips up as high as you can you're gonna
05:00crawl backwards for four and then you're gonna crawl forward for four I want the hips up high and the abs
05:08engaged three two one here we go we go back two three four front two three four keep those hips up
05:20keep your abs engaged you're working your triceps you're working your tummy you're definitely working
05:28your booty and the hamstrings everything is going here you guys keep it moving nice and controlled
05:36and we're breathing
05:39hips up make that booty work come on keep going
05:45you got to work for it you want a shredded body you're gonna have to put in the work
05:50we're getting there get those shoulders down out of your ears
05:59abs pulled in as tight as you can to support your back
06:03last little bit you guys
06:07bring it forward and rest we're gonna stay here we're gonna go into extended crunches so if you
06:16want to lay a mat or a towel down you can you're gonna go legs out straight arms above your head
06:23every time you crunch you pull into a tight ball and then you extend it back once I lift off the
06:30ground I never touch the ground so I stay lifted yeah here we go three two one in extend draw that
06:41belly button in press that lower back down
06:46even as you're extending your lower back is pressing into the ground
06:55let's have a little look so Charisse modifying see her legs are up just a little bit higher
07:02that's help keeping her lower back press down every time she extends she's breathing out good
07:09love it good keep going just checking just want to make sure love it see this her lower back is pressed
07:19down her legs are so close to the ground you feel that in your lower abs I want you to feel it in
07:24your abs squeeze them make them work you get a six pack by doing the work come on guys home stretch
07:32we're almost there stick with it and lovely we're gonna flip it over we're gonna go into glute kicks
07:41so hands are directly under your shoulders you're on your toes your feet are hip width apart you're gonna
07:47just jump up kick yourself in the butt and land softly here we go three two one up try to find just a
07:58little bit of hang time at the top soft landing again you guys look at Charisse modifying she's just
08:09doing a little kick up into the booty one leg at a time keep going gee let me see it
08:16looking good bring your feet a little closer together for me there it is see that finds that
08:23hang time land softly on the ball of the foot there it is awesome every time he goes up he's engaging his
08:30shoulders and his back everything is working abs are working keep going fight for it you guys even if
08:37you start with Charisse you're gonna build up to this you're gonna have a gorgeous body let's go
08:41home stretch you guys keep going jumping back in breathing drawing those abs in quads are on fire and rest water when
08:58you need it and we're gonna stand back up come on up modified pistol so we're gonna find our balance on
09:10our right foot you're gonna extend the left leg straight out in front of you abs are in you're
09:15gonna sink down as low as you can into the squat keeping the knee behind the toe and then squeeze it up
09:21here we go three two one we go down as low as you can drive it up abs are in chest is lifted whoo you
09:33are gonna feel the hamstrings feel the glutes squeeze at the top it's controlled so you don't need to rush
09:42these breathing keep going let's have a little look good so Maria do me a favor don't lift your leg so high just
09:51let it hover right there there it is see where your balance comes in excellent so it's not about how high the leg goes
09:57this is just off the ground because we're isolating your right leg so don't worry about how high that goes focus on
10:05squeezing squeezing chest lifted flat back that's perfect I love it come on you got this fight through
10:11it keep going Collins flatten out that back just a little for me drop those shoulders awesome yes
10:17took that correction very well you do it too come on and rest shake it out we got to do the other side
10:26still that felt awesome love that here we go find the balance on the left leg extend that right leg out
10:34three two one and take it as low as you can squeeze it up
10:42breathing right here you guys nice and controlled good so watch every time Sharice modifies she gives me
10:54a little toe tap so she goes down she has a small bend in her knee and then she taps to regain her balance
10:59right here it's fine to start right here okay you start at your beginning you take your own journey
11:06okay come on keep going come on kid draw these abs in flatten out that back good do me a favor now go
11:17back to your rounded back don't do that flatten it out go ahead go back to flat good every time he
11:25flattens it out he has to engage his abs harder make it all work it's never about working one body
11:30part everything is connected everything is working they all have to work together to burn calories and
11:36shred out your body let's go and rest you guys whoo okay one of my favorite moves for today gorilla walk
11:45watch them Sharice did you just say all legs wide toes turned out abs are in I want you to think about
11:53dropping your tailbone straight down to the ground so you want to get your hands to the ground you're
11:59going to do a hop to the right plant your heels and a hop to the left plant your heels yes here we go
12:06everybody down turn those toes out three two one we go right make it about your legs your hands are
12:17there just to give you a little support but it's all about the legs booty down abs are in chest eyes are up
12:28so you should be able to see what we're doing come on come on you guys gorilla sounds are optional if
12:39you want them let me see you work Colin get your butt down plant that heel every time so every time
12:48Colin see how you're doing that rock take that out good nice even squat right down the center plant both
12:53feet yep and plant both feet so it's natural to want to take a little rock to each side but I want
13:00you right on top of yourself making those inner thighs and outer thighs work oh my gosh flatten this
13:06out for me drop your butt come on three two one and rest love it okay we're coming down for v-ups
13:18again if you need a towel or mat lay it down watch your move first legs out straight arms above your
13:25head this time your entire back is coming off the ground as your legs lift up everything up
13:31everything down here we go three two one lift and control lift and control
13:43great legs you guys if you can now you may not have the flexibility in your hamstrings to get
13:53them all the way straight but fight for it work through it we're taking out Charisse here so her
13:59legs aren't going as close to the ground but she's still engaging her abs and keeping her lower back
14:03press down that's protecting her back and still making her abs work now Maria is over here like a rock
14:11star doing the hardest version watch this arms are right next to her ears her back is totally flat hold
14:18it yes and lower it down she's got a beautiful six pack she has it for a reason you're working it
14:25gorgeous keep it going guys almost there love it fight through it we're almost there one more one more
14:33and breath love it okay flip crunch we're gonna do 30 seconds on one side 30 seconds on the other no
14:42break in between watch it first your hands are under your shoulders you're starting in a plank you're
14:49gonna drive the knee into your chest press it back now from here you flip keep the hips up high and then
14:57bring it back over same thing drive the same leg back in drive it back everybody got that three two one
15:06we go in drive it back flip bring it back over same leg in drive it back make sure your abs are in your hips
15:17stay lifted stay lifted on that flip your hands stay under your shoulders in and drive it back
15:27hips up high flip it over in make sure you're breathing and other leg here we go in back flip awesome
15:43boom in drive it back flip love it keep going breathe let's have a little look see meredith that is
15:59beautiful good one more give me one more in all the way back look at that extension and rest
16:08everybody up we're going back to the top get water if you need it
16:16all right let's do this we're back to that quad crawl so everybody on the hands and knees hands under
16:24your shoulders lift up onto those toes three two one you go front two three four back two three
16:36keep it going now make sure you keep that flat back you keep your butt down very important to have proper
16:45form here everything is working i could list off everything but i'd have to name every part of your
16:53body so keep going you feel it g yes keep going i'm going to have a little look see g i'm coming for you
17:04oh get your booty down just a little awesome love it i can balance my coffee on his back that's what i
17:12want don't spill my coffee g keep it going good colin keep it going abs in back flat you guys get your
17:22back flat make those abs work drive into the palms of your hands two one rest everybody stand up
17:32very nice first position house turn the toes out heels are touching abs in here we go bend forward
17:42three two one jump soft landing pace yourself on these and breathe relax the neck and shoulders
17:54keep going oh layla honey show me your jump you got to go down to go up there it is come on i want
18:07to see you jump 30 minutes you guys it's everything you've got there is no going half time on any of
18:14this you have to push to your limit and then you have to push past it this is extreme okay you got to
18:21take yourself there take the limits out of your head throw them away and go for it because i promise
18:27you you can do this let's go really the two of you let's go gee i shouldn't jump higher than you i'm
18:36like a foot shorter than you come up let's go last one and rest yeah i love you he's like we're gonna
18:49have a moment we're gonna have a i love jeez supine crawls everybody down let's make those triceps work
18:59feet hip width apart fingers facing the booty lift the hips up three two one we go back two three four
19:11forward now we're taking four crawls in each direction if you have the room obviously go for it but if you
19:20don't you could do two crawls in each direction or even one the whole point is just move your body get
19:27into the position and make it work for you hips up hips up abs in check your form are your shoulders
19:36pressed down and out of your ears are your fingers facing your butt are your abs drawn in tight are your
19:44hips lifted high are you pressing with those legs it all has to work you guys come on keep moving
19:51are you breathing also very important home stretch
20:01just keep moving
20:05there it is and rest we're going into extended crunches
20:11come on on your backs legs out straight lower back press down
20:15crunch it all in tight in three two one we go in extend
20:25blow your air out as you crunch in
20:35get those legs as close to the ground as you can that's what's going to make them work even harder
20:40but make sure you do it while pressing your lower back down come on guys how we doing colin
20:50he's making those abs work love it i'm just going to take a little check back is pressed down abs are
20:56engaged every single time we love it now don't rest your head on this last little bit keep it off the
21:00ground in good by keeping his head up he's just making them work that much harder come on keep it
21:06going gee how you doing i know abs are your favorite he's all don't talk to me but let's like let me just
21:15have a little look it looks good it looks good keep going come on guys you're almost there last one right
21:21here and rest very nice flip it over we're going into glute kicks hands under the shoulders
21:30here we go lift up onto those toes three two one we go up soft landing
21:42as you drive those heels up press down into your hands engage your lats engage your shoulders
21:50keep breathing who can we have a little look at maria how you doing back here you're tired she's
22:02fighting through it you're supposed to be tired you guys it's 30 minutes of extreme it's okay to be
22:08tired what's not okay is to quit you keep pushing through that's the only way to get these results okay
22:14you got to give me everything you got in the workout everything you got in the kitchen you got to stay
22:18focused come on maria you got this home stretch right here beautiful she hasn't missed a beat she's
22:25tired and she hasn't missed the beat i love it come on 10 seconds everybody's got it everybody's working
22:32nobody quit last one right here and rest come on up half pistol squat get water if you need it guys
22:42you're doing awesome find that balance on your right foot draw up abs in extend that left layout three
22:51two one here we go go down squeeze it up now further into this workout we get the warmer you should be
23:00so you should be able to get a little bit lower than you did on the first round those abs in keep the chest
23:08lifted squeezing working through it come on get low and then drive it up yes it burns that lets you know
23:23it's working squeeze that leg extend it out in front of you as low as you can every single time keeping
23:38that knee behind the toe squeeze it most there
23:49me one more right here oh feels good shake it out get ready to do the left leg okay find the balance left
23:59foot extend out that right leg three two one here we go we go down and squeeze
24:12take your time find your balance at the bottom find your balance at the top the goal here is to try
24:21to keep that extended leg off the ground so take your time with it and squeeze let's have a little look
24:29beautiful leah every time she goes down look at this hamstring parallel to the ground everything is engaged
24:37she is working her quads her hamstrings her butt her abs you feel that burning burning it's supposed to burn
24:44let's go it's extreme it's supposed to hurt but it's good come on we're almost there don't lose it
24:53come on quads don't fail me now and oh i looked at him and he lost it come on g give me one more
25:04and beautiful and rest gorilla walks get water if you need it yes
25:12okay legs wide toes out drop that tailbone straight down to the ground here we go three
25:22two one we go right and left bark come on in close on me here i want to show them something
25:29watch my heels guys every time they're planted every time i'm right on top of myself my knees are out my
25:35knees are out my toes are out my tailbone is down my back is flat my abs are in you're in a sumo squat
25:44every time here keep going let's have a little look all right so colin i know you don't have as
25:51much flexibility in your hips as some of the ladies do but do me a favor bend those knees and lift up
25:57your chest even if your hands don't touch the ground put your hands on your thighs for me yes
26:02good right there is where i want it so if you don't have the flexibility take your hands to your thighs
26:09good leah same thing i know your legs are getting tired so do me a favor come up higher hands on the
26:13thighs there you go when you start to get tired take the modification keep working in proper form
26:19that's more important than doing it sloppy give me one more and rest very nice v up so we're coming
26:28back down on our back legs out straight arms by those gears everything's gonna lift everything's gonna
26:35lower so we're here three two one lift and lower get those legs as straight as you can now
26:49your legs may have a small bend in them if you don't have the flexibility in your hamstrings to
26:55get them straight your toes might be pointed your feet might be flexed either one is okay it's your
27:01own preference just keep squeezing try though to get up on your tailbone now if you're modifying
27:09sharice is staying down lower she's not coming all the way on the tailbone but one day you'll work up to
27:13it but leah let's have a little look all the way up and beautiful freeze frame it and down so you
27:20really want to try to come up and find that balance good now when you look up when you come up give me
27:25a favor look up towards the ceiling gorgeous now your head's in line with your spine keep it going
27:31good maria gorgeous she's going for the extreme she's got the arms all the way up by the ears every
27:38time yeah last one oh there it is and rest nicely done all right last move of the day our flip crunch
27:49come on down remember we have 30 seconds each side okay hands under the shoulders three two one we drive
28:01the knee in back lift take it back over opening up those hips every time keeping the hands under the shoulders
28:17the abdominals are in everything is working
28:20making sure you're breathing flip it over other leg here we go in back over keep the hips up high
28:38drive it back open up that hip keep fighting everything you've got right here
28:50and rest very nice stretch it back right here take a little child's pose good just breathing right
29:07here driving that tailbone down onto your heels reaching those fingertips out in front of you
29:15let's come all the way up to sitting take those legs straight out in front of you
29:18reach for the toes stretching out the back of your legs now if you can reach your toes try to pull
29:25your heels up off the ground you'll get just a little bit deeper stretch here guys i want to see
29:30what your favorite move was from today so take a photo of it post it social media hashtag it 21dfx
29:38bring the soles of those feet together lean forward you can use your elbows to press those thighs down just
29:44a little bit more you're going to feel this on the inner thighs the outside of your booty
29:54and let's sit all the way up cross those legs take one arm in front of the chest stretching out the
29:59shoulders pulling it in towards your body sitting up tall and release it take it up over your head
30:08we're going to stretch the triceps so reach up grab that elbow and pull down
30:16keep breathing
30:19and release it let's do the other arm take it across the chest for the shoulder stretch
30:23and up over the head for triceps
30:38release that interlace the fingers behind your back pull down open up your chest feel that stretch
30:44in the front of your shoulders
30:46release it from here we're just going to go over to the side taking a side stretch
30:55pressing your sit bones down into the ground reaching those fingertips
31:01and lift it up other side
31:03and bring it all the way up let's come up to standing
31:14drop your chin we're going to roll all the way forward reaching for those toes
31:18releasing the neck feeling the stretch in the back of your legs and behind your knees
31:23just hold it right here and breathe
31:30and bend your knees we're going to roll it up slowly one vertebrae at a time your head will be
31:35the very last thing to come up open those legs up give me an inhale up
31:42and exhale it all out nicely done fantastic job guys i will see you next time
31:49and then we'll see you next time yeah killed it oh
31:52oh
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