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00:00Welcome to Plyo Fix Extreme.
00:14Now's your chance to change your life.
00:16We are going to have some fun.
00:18Here's what I have for you today.
00:20Five rounds.
00:21Two exercises each round.
00:23Each exercise is going to last for 30 seconds with a 30 second break in there.
00:27Use that for your water if you need it.
00:29The equipment you need for today is a set of light and medium weights.
00:32If you're going to modify, you're following Cherise.
00:35She's on my right.
00:36Let's do this.
00:37Jog it out.
00:38Warm it up.
00:39Heels up.
00:40Get those legs going.
00:41They're going to do a lot of work today.
00:43We are jumping.
00:44Plyo, one of my favorites.
00:47Making the legs and booty work.
00:49We've got tap backs coming up in three, two, one.
00:54Tap it back.
00:55Open the chest.
00:56That foot back behind you.
00:58Two.
00:59Four.
01:00Two.
01:01Shoulder rolls back.
01:02Big rolls.
01:03Going to be holding weight through most of this workout.
01:08So your shoulders are going to do some work.
01:11One more.
01:12Now take it forward.
01:13Front.
01:14Get those abs engaged.
01:17Very important from the start all the way to the end.
01:20Last one right here.
01:21We're going to lunge right.
01:22Rock.
01:23Really feel this stretch in the inner thighs.
01:24Get those toes forward.
01:25Feet parallel.
01:26Last one.
01:27Good.
01:28Step the feet together.
01:29Lunging forward on your right.
01:30Arms go up.
01:31Twist.
01:32Center and down.
01:33Other side.
01:34Feel that stretch every time.
01:35You're going to feel it in your hip flexor.
01:36Yes.
01:37Loosening it all up.
01:38Breathing.
01:39Two more.
01:40Last one.
01:41And then we're going to toe kicks.
01:42Good.
01:43Right here.
01:44Kick.
01:45Stretch out those hamstrings.
01:46Only lift your leg as high as you can.
01:48Listen or do your knee.
01:48Good.
01:49On your feet.
01:50Good.
01:51Good.
01:52Good.
01:53Good.
01:54Good.
01:55Good.
01:56Good.
01:57Good.
01:58Good.
01:59Good.
02:00Good.
02:01Good.
02:02Good.
02:03Good.
02:04Good.
02:05Good.
02:06Good.
02:07Good.
02:08Good.
02:09Good.
02:09Good.
02:10Keeping the knees straight.
02:12Last two.
02:15And all right.
02:17Watch your first move.
02:18Weighted squat jumps.
02:20I'm going to start with my heavies, but you can start with your lights.
02:23You're going to stand with your feet, hip width apart.
02:25Toes forward, feet parallel.
02:27Abs in.
02:28Weights at your side.
02:29You're going to squat down.
02:31Booty shooting back.
02:32Explode up.
02:34Land with bent knees and a deep squat, yeah?
02:3730 seconds.
02:38Here we go.
02:393, 2, 1.
02:41Drop low.
02:43Up.
02:44Abs are in.
02:46Roll through your feet when you land.
02:48Toe ball heel.
02:52Relax the shoulders.
02:53We're going to talk about it from Charisse.
02:56Look.
02:57She just has a mini jump going, but her feet are hip width and they're parallel.
03:02Toes are staying forward.
03:04Her shoulders are relaxed.
03:05Her abs are engaged and she's breathing.
03:09Almost there, you guys.
03:10Come on.
03:11Jump.
03:12And good.
03:13Shake it out.
03:14Breathe and watch your next move.
03:16I'm going to stick with the heavies.
03:18A split squat jump.
03:20Right leg forward.
03:22Left foot back.
03:23Left heel is going to stay off the ground.
03:25Weights are at your side.
03:26You're going to drop down so that your knees are at that 90 degree angle.
03:30You're going to explode off that right leg and then land deep in that lunge, okay?
03:36Shake it out.
03:38Step that right leg forward.
03:40We're going in four, three, two.
03:44Here we go.
03:45Down.
03:46Up.
03:47Nice, soft landing.
03:48I don't want to hear you land.
03:50Jump.
03:51Let's talk about it, Chris.
03:53Come on over.
03:54Look at this.
03:55Beautiful.
03:56Get that back knee close to the ground for me.
03:5790 degrees.
03:58Knee is behind the toe.
03:59Every time he lands, booty is under him.
04:02Abs are in.
04:03He's breathing.
04:04Relax those shoulders.
04:05Good.
04:06Nice, Jen.
04:07Do me a favor.
04:08Press that knee back.
04:09Pull that booty under you even more.
04:11Gorgeous.
04:14And love it.
04:15Rest, you guys.
04:17Shake it out.
04:17Water if you need it.
04:18You can take a quick break.
04:20Set those weights down.
04:20We've got to do the other leg.
04:23How are we feeling?
04:25Hanging in there?
04:25We're just getting started.
04:27All right.
04:28So left leg is going to go forward.
04:31I'm going to just show it once again.
04:33Left leg forward.
04:34Right foot back.
04:35You're going to get low.
04:36Explode.
04:37Make that front leg do the work.
04:39Here we go.
04:40Grab your weights.
04:41Four, three, two.
04:44Let's go.
04:45Get down.
04:46Up.
04:48Explode.
04:49Get low.
04:50Make the booty work.
04:52Let's jump.
04:54You are going to feel this in the booty of that front leg.
04:59Quad on the back leg.
05:01Yes, you guys.
05:02Jump.
05:03Calves are burning.
05:05Noah, how you doing?
05:06Do me a favor.
05:07Pull your butt under you.
05:08Yes.
05:09Gorgeous.
05:10Love it.
05:11Now jump.
05:13Jump.
05:14And rest.
05:16Shake it out, you guys.
05:17Breathe.
05:17Get ready.
05:18We got to go back from the top.
05:19I want you to pace yourself on these, okay?
05:22A lot of jumping.
05:23Everything is working, but it feels good.
05:25Going back to those heavy weights, to the squat jumps.
05:29We're going to hold them at the side.
05:31Bart, come over here.
05:32I want to demonstrate this while they take a quick breather.
05:34Come look at the side of my legs.
05:36My knees are behind my toes.
05:38I have that long angle here and here, and then I explode, and I land soft.
05:44Here we go.
05:45Everybody grab your weights.
05:47Three, two.
05:49Here we go.
05:49Down.
05:50Up.
05:52Try to get high and then low.
05:54You got to squat.
05:56You got to go low to go high.
05:58So get down there.
06:00Who can I pick on?
06:02Jake, I'm coming for you.
06:05This is awesome.
06:05Turn that right foot even a little more parallel.
06:08Love it.
06:08There it is.
06:09Breathing.
06:10Keeping the neck in line with the spine.
06:13Keep pushing, you guys.
06:14Come on.
06:14Jump.
06:16Cherise, give me a little more.
06:17A little more?
06:18I love it.
06:19You got it.
06:19You got it.
06:19And good rest.
06:21Shake it out.
06:22Get ready for those jump lunges.
06:24Guys, you're not going to wake up to the body you always wanted.
06:28You have to work for it, okay?
06:29You're going to have to change your lifestyle a little bit.
06:31You're going to have to dial in your nutrition.
06:33You're going to have to sweat for it.
06:35You're going to have to work for it.
06:36You're going to have to be dedicated to it.
06:38So let's do this.
06:39Grab those weights.
06:41Get ready for those jump lunges.
06:43Take that right foot forward.
06:45Left foot back.
06:46Give me a nice deep breath.
06:48Three, two, one.
06:51Down and up.
06:53Every time you jump, you are working those legs, sculpting them, torching calories.
07:06Come on.
07:07Make sure you've got those legs wide.
07:10Katie, I'm coming for you.
07:12Beautiful.
07:13She has a nice wide stance here.
07:15I know.
07:15I came over to pick on her and she's like, wait, what?
07:17But if you keep that wide base of support, you're going to have more balance.
07:21That's important here.
07:23Shake it out when you need it and rest.
07:25Good.
07:26Little shaky shake.
07:27How's that feeling?
07:28Good.
07:29You guys hanging in there?
07:30We love fly-o's.
07:33Any day that's a leg day makes me happy.
07:35Water if you need it, you guys.
07:37Use these breaks, okay?
07:39I'm giving you a longer rest time so that your body can recover.
07:42So that when you do these 30 seconds, it is everything you've got.
07:47You don't hold anything back, okay?
07:49Grab your weights.
07:51Left leg forward.
07:53Here we go.
07:53Four, three, two, down, up.
07:59We love leg day.
08:01These are the biggest muscles in your body.
08:04When you work them, you burn calories.
08:08You sculpt your entire body.
08:10You're not just working your legs right now.
08:14You're working your abs.
08:15You're engaged.
08:16You're working your arms.
08:18You're holding those weights.
08:19Your heart rate is up.
08:22We're having fun.
08:23I want to see you jump.
08:25Let's go.
08:25Last one right here.
08:27Yes.
08:28Round one.
08:30Done.
08:31Okay.
08:32You watch your next move.
08:33I'm going to set it up for you.
08:34Sticking with the heavies.
08:36If you're starting to get a little tired, you can switch back and forth between the light
08:39and the heavy.
08:40So, single leg squat jump.
08:42Find your balance on your right foot.
08:44Toes are forward.
08:45Foot is parallel.
08:47Abs are in.
08:48Bend at the knee.
08:49Bend at the waist.
08:49You can let your leg float back.
08:51Just a little hop.
08:53And then land with the knee bent.
08:55Keep the abs in.
08:56Chest up.
08:57So, keep your eyes on me.
08:59Grab your weights.
09:01Three, two, one.
09:03And we go down and up.
09:06If you need to modify, follow Sharice.
09:10So, she's going to give me a little tap when she goes back.
09:14Every time that helps her regain her balance.
09:17Beautiful.
09:17She's still jumping, though.
09:19You still feel that, right?
09:20Absolutely.
09:21Feeling it in the quad.
09:22You can be.
09:22Feeling it in the booty.
09:24She's like, I feel it.
09:24Go away.
09:25I love it.
09:26Jake, how's it feel?
09:27I feel it, definitely.
09:28Love it.
09:29Come on.
09:30Bend that knee a little more.
09:31Yes.
09:32And rest.
09:34Shake it out.
09:35Woo.
09:36Are the legs burning?
09:37Yeah.
09:38We got to do the other side.
09:40It feels good.
09:41We love legs.
09:45Woo.
09:45How y'all doing behind me?
09:47Oh, my goodness.
09:47Chris.
09:49One round in.
09:50He's drenched.
09:51Yes.
09:52I love it.
09:54All right.
09:54Grab those weights.
09:55Let's set up the other leg.
09:56So, find the balance on the left foot.
09:58Toes forward.
10:00Abs in.
10:01Three, two, one.
10:03Squat.
10:04And jump.
10:06You can drive the knee up, you guys, just a little.
10:10It'll help you get a little more height out of this.
10:12The other thing you can do, find a focal point on the ground in front of you.
10:17Something to look at.
10:19It'll give you a focus point.
10:20It'll also help with balance.
10:22Jen, I'm coming.
10:24Another one of my bikini competitors over here.
10:27She's going to be taking the stage in a few months.
10:29So, she knows plyos are important.
10:32Give me one more good one.
10:33And rest.
10:35I love it.
10:36Yes.
10:37Okay.
10:38We're going to hold one of your heavy weights.
10:40We have a first position to a second position.
10:43So, your heels are touching.
10:44Your toes are turned out.
10:45You're going to take a little bend in your knees here.
10:48You're going to jump wide.
10:50And then narrow.
10:52Yeah?
10:53Makes sense to everybody?
10:54So, grab a weight.
10:56Take a nice deep breath for me.
10:58Three, two.
11:00Here we go.
11:00Little bend.
11:02Big bend.
11:03Little.
11:04Big.
11:05Sink into this sumo jump.
11:08Every time.
11:09Get low.
11:10Press those knees back.
11:13Get your hips under you.
11:17Your booty stays tucked in.
11:20Your chest stays lifted.
11:23Katie, this is gorgeous.
11:25Look at this.
11:26I couldn't ask for anything more.
11:27Flat back.
11:29Deep into that sumo squat.
11:30Every time.
11:32And rest.
11:34Shake it out.
11:36How you doing?
11:37You still with me?
11:39Yeah.
11:39Good.
11:40Because we're just getting into this single leg squat.
11:43Grab those weights.
11:45We're back to the beginning of this round.
11:47So, we're on the right leg.
11:48Find that balance.
11:50Think about your form, okay?
11:52Line it up.
11:54Here we go.
11:54Four, three, two.
11:57Down.
11:59Explode.
11:59Like I said, you've got to go down to go up.
12:02So, you've got to bend that knee every time.
12:05Get a little deeper.
12:07When they start to get tired, I want you to think about why you started this.
12:14Good.
12:15You know, just bend that knee a little more for me if you can.
12:18Yes.
12:20He's like, you come over to me.
12:22Shake it out.
12:23Come on.
12:24Three, two, one.
12:27Shake it out.
12:28I'm not going anywhere.
12:30Take your little break.
12:31Take your break.
12:32Everybody breathe.
12:33Shake it out.
12:34Water if you need it.
12:35I'm going to stay here.
12:36We're going to make sure it happens on the other leg.
12:38Beard is heavy.
12:39Is that what it is?
12:39Yeah.
12:40It's weighing them down.
12:40Beard is weighing them down.
12:41All right, you guys.
12:42Come on.
12:43Stay focused with me.
12:44Grab those weights.
12:45Let's get set up on the other side.
12:46Find that balance on your left foot.
12:49Good.
12:50Weights are at your side.
12:51Abs are engaged.
12:52Four, three, two, one.
12:56Let's pick on them a little.
12:57Okay, that was awesome.
12:58So keep it there.
12:59Keep those abs in.
13:00Every time he lands, keep your chest up.
13:02There we go.
13:03He plants that heel.
13:04Now jump a little higher for me.
13:06There it is.
13:07Yes.
13:07And now, did you see what he did?
13:08He used his leg to help drive him up just a little bit more.
13:12Good.
13:12Use that knee.
13:13It floats back and it drives up.
13:15That's going to get you a little more height.
13:17He's engaging his glutes, his hamstrings, and his quads.
13:21And rest.
13:22Nicely done.
13:24Yes, cupcake.
13:25I love it.
13:27All right.
13:28Grab that single weight.
13:30Take a little breather if you need it.
13:32I'm just going to show it again.
13:33We're going to talk about it.
13:34Heels touching, toes out.
13:35This is a small bend right here.
13:37You're not going to get as deep in this first position.
13:40But you're going to get low in this second position.
13:42You're going to work the inner thighs, the outer thighs, and the sides of the booty.
13:47So, I'm going to turn here.
13:48Watch it again.
13:49We go little, big.
13:52Little, big.
13:54Here we go.
13:55Three, two, and open, close.
14:00Open.
14:02Track those knees out over your big toe.
14:06You want to press your knees back.
14:07Every time you lean, your inner thighs and outer thighs and the side of your butt should be on fire.
14:17Woo.
14:18Come on.
14:20Keep going.
14:22Almost there.
14:25Last one.
14:27Oh.
14:28Shake it out.
14:30Okay.
14:32We got a fun one next.
14:34More fun than this?
14:35Oh, yeah, Cherise.
14:39You know.
14:42Burpees with a tuck jump.
14:43Watch it.
14:45Feet are hip-width apart.
14:47Feet are also parallel.
14:49You're going to bend your knees, plant your hands on the ground.
14:52Jump back.
14:53Inchway plank.
14:54Jump in.
14:55Plant your heels.
14:57Tuck jump.
14:58Land in a bent knee.
15:00Three, two, let's go.
15:02Out.
15:03In.
15:04Explode.
15:05Out.
15:06In.
15:08Explode.
15:11Let's look at it.
15:13Jake, how you doing?
15:14Good.
15:15Good.
15:16Every time you jump, hit that flat line for me.
15:19Go.
15:20One more.
15:20And hit it.
15:21Yes.
15:22So his pelvis is not dropping towards the ground.
15:25His booty is not up in the air.
15:27And every time he jumps, driving those knees up.
15:31Last one.
15:32Breathe.
15:33Breathe.
15:34Love it.
15:35Okay.
15:36While you breathe, let me show you your next one.
15:38You're going to use your light weight.
15:40I want you to imagine that you're in a giant square.
15:43You're starting in the back of your square.
15:46The weights are at your side.
15:48Feet are hip width apart.
15:50You're going to bend.
15:50You're going to do a hop forward.
15:52Now you're going to go to the right.
15:54You're going to go to the back.
15:55And to the left.
15:56So you're hitting all the corners of your square.
16:00Grab your weights.
16:01Three, two.
16:03Here we go.
16:04We go front.
16:06Side.
16:07Back.
16:08Side.
16:09You're just relaxing the arms at your side.
16:13Every time you land, your knees are bent.
16:17Good, Chris.
16:18Bend your knees even more for me.
16:20Just because you can.
16:22Yes.
16:23Good.
16:23Head is staying in line with his spine.
16:27Love it.
16:28Arms are just relaxed in his side.
16:30I don't want this.
16:31No gripping.
16:32Almost there.
16:33And rest.
16:35Set them down.
16:37Burpees.
16:39They're my favorite.
16:40If your quads are starting to burn, let's just give them a little stretch right here.
16:44We have a few seconds to do it.
16:46If you feel your hamstrings, take the stretch here.
16:49Okay.
16:49Enjoy this little break that I'm giving you.
16:53Remember, on this burpee, when you plant your arms, they're straight.
16:57Okay.
16:57There's no push-up on this one.
16:59I'm actually being a little bit nice.
17:00So enjoy it.
17:01Four.
17:02Three.
17:03Two.
17:04Let's go.
17:05Down.
17:05Back.
17:06In.
17:07Up.
17:10Drive them in.
17:11Abs are tight.
17:13Shoulders are out of your ears.
17:15Make sure you're breathing.
17:20It's important.
17:21Charisse is modifying.
17:23So she's stepping.
17:25And she's giving me a little raise up onto her toes when she comes up.
17:30Her heart rate is still pumping.
17:31It is.
17:32All the same muscles are still engaging.
17:34And rest.
17:36Lovely.
17:37Way to finish that one.
17:41Shake it out.
17:42We got to go back to the squat hops.
17:45We're going front, left, back, right this time.
17:48We're using those lighter weights.
17:50Get water if you need it.
17:53All right.
17:54Grab those light weights.
17:55Let's do this.
17:57Here we go.
17:58Feet are hip-width apart.
17:59Toes are forward.
18:01Three.
18:02Two.
18:03One.
18:04We're going to go front, left, back, side.
18:09These can be as big or as little as you want.
18:13If you don't have a lot of room, here, make them small.
18:17But land deeper.
18:19You can always do something with these exercises, you guys.
18:23You can do them inside a little square.
18:25Chris is ready to run me over.
18:27He's like, move.
18:28That's all right.
18:29You can run me over.
18:30Nice.
18:31Keep going.
18:33Love it.
18:33Noah, get that chest up.
18:35Good.
18:36Shake it out if you need to.
18:38And rack.
18:39There it is.
18:40Every time I come to you, we're at the end.
18:42It must be your lucky day.
18:45Lucky day.
18:45Weighted skaters.
18:47We're using light weights.
18:48Watch it.
18:50Right leg.
18:51Tucks behind the left.
18:52You're going to row that left arm up the side of your torso.
18:55Reaching the other hand for your foot.
18:57You're going to jump and switch.
18:59Jump and switch.
19:00I want to see you jump.
19:03Okay.
19:04Here we go.
19:05Everybody start.
19:05Right leg tucked back.
19:07Draw that left arm up.
19:08Two.
19:09Here we go.
19:10And jump and switch.
19:13Bend your knees.
19:15Keep your feet parallel so your toes are facing forward.
19:19Draw that weight up to the side of your body.
19:23Rotate in your torso.
19:25Let your head go with it.
19:29Keep breathing.
19:30Abs are in.
19:32They're so close, you guys.
19:35Come on.
19:36Let me see you do it.
19:38Charisse is stepping.
19:40Still working.
19:41And rest.
19:43I love it.
19:45Calf jumps are next.
19:46So if you'd like, you can switch to your heavier weights if you're feeling good.
19:50If you're getting tired, stick with the lighter one.
19:54Okay.
19:56So weights are at your side.
19:59Feet are hip-width apart.
20:00In parallel, you're going to bounce off your toes.
20:03It'll jump.
20:04Every time you land, I want you to roll through the ball of your foot, plant your heel, and then explode back up.
20:11Three, two, here we go.
20:14Up.
20:15Still, it's a soft landing, okay?
20:18I'm going for Noah.
20:20Cupcake, I'm coming for you.
20:21Don't be nervous.
20:22Don't be nervous.
20:24I just, every time I get over here, we're done.
20:26So every time, he's planting those heels.
20:28But he's still exploding off the ball of his foot.
20:31Chest up.
20:32Abs in.
20:33Come on.
20:34I want to see you jump.
20:36Let's go.
20:37Beautiful, Katie.
20:39Same thing.
20:39Oh, look at those pretty pointed toes.
20:42Three, two, and rest.
20:47Everybody, take a sip of water.
20:49Very important to stay hydrated, you guys, okay?
20:52We're sweating.
20:52We're having fun.
20:53It's good.
20:54But you've got to stay hydrated.
20:57It's all a part of the process.
20:59Grab those light weights.
21:01Let's have fun with weighted skaters.
21:02Here we go.
21:03Right leg's going to tuck back.
21:05Let's line it up.
21:07Hips are squared off, so they're facing forward.
21:09Four, three, two, and jump.
21:15Abs in, you guys.
21:17Plant that heel when you land.
21:19Tuck that leg back.
21:21Grow that weight.
21:24Let your head go with it.
21:26So, Chris, you make it harder.
21:28Just every time you twist, look with it.
21:31Yep.
21:31Now look to the other side.
21:33There you go.
21:34Awesome.
21:35It gives you more of a rotation when you look where you're jumping.
21:38Makes the obliques work more.
21:40Let's go.
21:41Two, one, and rest.
21:43Calf jumps are next.
21:44Shake it out.
21:45If your calves are feeling tight, you can give them a little stretch right here.
21:49Yes.
21:50Are we having fun?
21:51Guess what?
21:53We're more than halfway finished.
21:56Grab those weights.
21:58Let's work those calves.
21:59You've got to work the entire leg.
22:01You can't work the top half and not work the calf.
22:03Everything needs to be even.
22:05Feet hip-width apart.
22:06One, four, three, two, here we go.
22:11Up.
22:12Abs in.
22:14Chest up.
22:16Little bend in your knee every time you land.
22:19Very important to have soft knees on these landing.
22:22Relax those shoulders.
22:25Come on.
22:26And jump.
22:28I want to see you work for it.
22:30You should be sweating.
22:31It should be burning.
22:33Yes.
22:34Come on.
22:35Jump.
22:36Jump.
22:38Jump.
22:38Get your toes forward.
22:40And relax.
22:42Okay.
22:44Last round.
22:46Three-directional squat thrust.
22:48Barb, do me a favor.
22:49Come over here.
22:50Get me from a side view so they can really see what I'm doing.
22:53You're in a plank position.
22:54Hands are under your shoulders.
22:56You're going to keep your feet about hip-width apart.
22:59You're going to jump to the center.
23:00Back.
23:02Right.
23:03Back.
23:04Center.
23:05Back.
23:06Left.
23:07Back.
23:07Back.
23:08You got to hit the center every single time.
23:10Yeah?
23:10Three.
23:12Two.
23:13Let's do this.
23:14We go center.
23:16Back.
23:17Right.
23:18Back.
23:19Center.
23:19Back.
23:20Left.
23:21Back.
23:22Center.
23:24And right.
23:26And center.
23:27And left.
23:28And left.
23:29Let's have a look.
23:31Good.
23:32Charisse is modifying.
23:33So she's just not jumping as far in.
23:36But she's still hitting every single direction.
23:39Jen, let me see it.
23:41Good.
23:42Open those feet up.
23:44Beautiful.
23:45And everybody rest.
23:47Come on up.
23:48Lovely.
23:49We're going to grab one of your heavy weights.
23:52We're going to do a sumo squat with a lateral hop.
23:55So you're holding the weight on either side.
23:57Your legs are going to start wide.
23:59Just a little wider than your hips.
24:01Toes slightly turned out.
24:03The weight is going to drop down when you squat.
24:06You're going to do a little curl when you hop to the right.
24:08And then reach to the ground.
24:10Curl.
24:11And reach.
24:12Yeah?
24:13Here we go.
24:15Three.
24:16Two.
24:17We go down.
24:18Little hop.
24:20And hop.
24:21Give me that curl in between.
24:25Again, inner and outer thighs.
24:27Biceps are working.
24:29Thighs of the booty are working.
24:31Jake, how you doing?
24:33I'm coming.
24:34Turn those toes out.
24:35Beautiful.
24:36Not everybody's going to have the same amount of turnout.
24:39But you see his toes are turned out.
24:41He's keeping the chest up.
24:43Booty under him.
24:44If I come over to Katie, she is very wide and very turned out.
24:50Good rest.
24:51Beautiful.
24:52Love it.
24:54Three directional squat thrust, you guys.
24:56Come on.
24:56Stick with me.
24:57We're so close.
24:59So close.
25:00So close.
25:02All right.
25:03Let's do this.
25:04Everybody down.
25:06Let's go.
25:07We're going to finish this round strong.
25:08We're doing it together.
25:09Hands are directly under the shoulders.
25:12Abs are in.
25:13Three.
25:14Two.
25:15Here we go.
25:16In.
25:16Back.
25:18Right.
25:18Back.
25:19Center.
25:21Back.
25:22Left.
25:23Keep your hips low.
25:25You're going to activate your abs more.
25:27We all want a shredded six pack.
25:30Yes?
25:30Yes.
25:31You've got to focus on your form to get it.
25:34Keep breathing.
25:36Don't look back at your toes.
25:38Look out in front of your hands.
25:43And rest.
25:45Stand up slowly for me.
25:48Sumo squat lateral hop.
25:51Come on.
25:51This is the last one in this round.
25:53Let's have some fun.
25:54Grab that heavy weight.
25:56Don't fade on me now, you guys.
25:58Right here.
25:59When you're tired, this is when we're going to push every last little bit you got because
26:03we're at the end.
26:04So you leave it all on the floor.
26:06You leave it all right here.
26:07Legs wide.
26:09Toes out.
26:09Abs in.
26:10Three.
26:11Two.
26:12One.
26:12We go down.
26:14Right.
26:15And left.
26:18We're going to go check out Katie.
26:21We were ending as I got over to you.
26:23So look at this.
26:24She has way more turnout.
26:26Katie's a dancer.
26:27But she's really pressing those knees back every time.
26:30That's all right.
26:32Keep those abs in.
26:33Keep your shoulders pulled back.
26:34Beautiful.
26:35She's dropping low.
26:36Sides of the booty are working.
26:38That's what I want.
26:39Come on.
26:41Last little bit.
26:42And rest.
26:44Guess what, guys?
26:46We all know I love my bonus rounds.
26:50Bonus.
26:51We're going to have a little fun.
26:53Okay.
26:53It's a crossover to a parallel squat.
26:56Here's the difference.
26:58We're going nonstop for a minute.
27:00You can do anything for 60 seconds.
27:02We're going to blast the legs.
27:03We're going to finish off this workout.
27:05So watch it.
27:06You're going to cross your leg over.
27:08You're going to drop down into a lunge.
27:10Okay.
27:11From here, you're going to explode up.
27:13You're going to land in a squat.
27:14You're going to land in a lunge.
27:16Squat and lunge.
27:18You got that?
27:2060 seconds.
27:21Everything you got.
27:23Start with me crossed over.
27:254, 3, 2.
27:28Here we go.
27:28We go.
27:29Squat.
27:30Lunge.
27:32Breathe.
27:32Keep going.
27:36We'll talk about it.
27:36Charisse is modifying.
27:38So she's stepping.
27:40She is still feeling every last little bit of this move.
27:44Abs are in.
27:44Pelvis is under her.
27:46And you have jazz hands, which I love.
27:48Gorgeous.
27:49Yes.
27:50Come on, Noah.
27:52If your legs are dying, you take on what Charisse is doing.
27:56Good.
27:57Come on.
27:57Get those toes forward when you squat.
27:59Noah, stop.
27:59Shake it out for me.
28:00There you go.
28:01It's okay.
28:01I want to see you shake it out when you need to.
28:03Now jump back in with them.
28:05Good.
28:06Come on, Katie.
28:06You got it.
28:08That's all right, Jen.
28:09Let's go.
28:10Jump.
28:11Come on.
28:11I'm right behind you, Jen.
28:12You and me.
28:13My army girl, right?
28:14Army?
28:14Yeah.
28:15Yeah.
28:16She's taking us home.
28:18Let's go.
28:18Get your feet parallel in that squat, Jen.
28:20Let's go.
28:21Let's go.
28:22Abs in.
28:22I know you're dying.
28:23Five.
28:24Don't give up on me.
28:25Three, two, one.
28:29Yeah.
28:30I was behind you, but I was cheering you on the whole time.
28:34Nicely done.
28:35All right.
28:36Let's cool it down, you guys.
28:38Open those legs up.
28:39Give me a nice big inhale up.
28:43Inhale it up.
28:45Exhale it out.
28:47Let's do that again.
28:48Deep breath in.
28:51And exhale it out.
28:52That was an awesome job, you guys.
28:54Stretch those shoulders out.
28:56They did do work today.
28:58Woo.
28:58We got that one out of the way.
29:00Right?
29:02Yes.
29:03Felt awesome.
29:05Good.
29:06Interlace those fingers behind your back.
29:08Remember, laser focus on this nutrition for 21 days.
29:12So you've got to go fuel your body after this.
29:15Shakeology, your daily dose of dense superfood nutrition, it's a great thing to have after
29:19these extreme workouts.
29:21Figure four.
29:22Cross that leg over.
29:23Sink in.
29:26Keep that chest lifted.
29:27It'll help you balance.
29:29Breathing.
29:29You'll really feel this stretch in the side of your booty.
29:34And release it.
29:35Let's go other side.
29:36Take your time.
29:37Find that balance.
29:39Sink into it.
29:43Love it, you guys.
29:46Keep breathing for me right here.
29:48Letting that heart rate return to normal.
29:51And release it.
29:53We're going to grab the right foot.
29:54Pull it up into the glute.
29:55Keep those knees close together.
29:57Press the hips forward so you're going to feel the stretch in the front of your leg.
30:01Definitely in that hip flexor.
30:04Switch it out.
30:09Definitely have to take the time to do these stretches.
30:12The cool down is just as important as your warm-up and your workout, okay?
30:16It's what helps prevent injury, so I need you to do it.
30:19All of it.
30:20Release it.
30:21Let's roll down one vertebrae at a time.
30:23Drop the chin.
30:24Reaching for the toes.
30:25We're going to hang out at the bottom.
30:27Drop your head.
30:28Feel that stretch.
30:30You're going to feel it in the back of the hamstrings, behind your knee.
30:33You may feel it in your calf.
30:35Feel really tight.
30:37Breathing.
30:38Try to keep that weight centered in your foot.
30:43Bend your knees slowly.
30:45Roll it up one vertebrae at a time.
30:47Head is the very last thing to come up.
30:48Awesome job.
30:51You guys killed it.
30:53I will see you next time.
30:56Yes.
30:58Oh, sweaty, sweaty mess.
31:00We'll see you next time.
31:00We'll see you next time.
31:01We'll see you next time.
31:01We'll see you next time.
31:01We'll see you next time.
31:02We'll see you next time.
31:03We'll see you next time.
31:03We'll see you next time.
31:04We'll see you next time.
31:04We'll see you next time.
31:05We'll see you next time.
31:05We'll see you next time.
31:06We'll see you next time.
31:06We'll see you next time.
31:07We'll see you next time.
31:07We'll see you next time.
31:08We'll see you next time.
31:08We'll see you next time.
31:09We'll see you next time.
31:09We'll see you next time.
31:10We'll see you next time.
31:10We'll see you next time.
31:11We'll see you next time.
31:11We'll see you next time.
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