- 5 weeks ago
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LifestyleTranscript
00:00welcome to ABC extreme thought for today limitations only exist if you let them so
00:17work hard today's equipment that you need a set of light and medium weights if you're
00:22gonna modify it all you're following Cherise we're gonna have some fun working those legs
00:27and those abs today so let's do this let's get warmed up here we go guys get those heels up
00:32nice and high get the blood pumping I don't want little jogs here I want those heels up yes I'm
00:40warmed up tap backs are coming up in three two one tap it back we go open nice big step back
00:51four last one shoulder rolls back big circles we are gonna be holding weights today so loosen those
01:02shoulders up last one now take it forward big circle forward standing tall abdominals are engaged one more
01:15now let's rock it side to side we go deep into this lunge stretch out those inner thighs abs are in
01:23chest is up give me two more right here good let's bring our feet together we're gonna lunge with the
01:31right so we go lunge twist center back do it again big stretch in the hip flexors
01:40they're gonna work today they're gonna work today arms all the way up shoulders press down
01:47make sure you're breathing last two
01:52give me one more toe kicks stretching out the hamstrings you're gonna feel those work today
02:02three four three two all right are we warm let's get started so I'm gonna start with my heavier set of
02:13weights we're gonna do a squat with a step back so I want your feet hip-width apart and parallel
02:19abdominals in you're gonna drop into a squat bring the weights up next to your side you're gonna tap
02:26your right toe back reaching for the left foot bring it in and tap the other one you stay in the squat
02:32the entire time yeah grab those weights here we go three two one we go tap squat tap squat get low
02:44make sure your abs are in your chest is lifted and your back is flat so I'm gonna come over Sharice
02:53I'm coming for you Sharice is doing it without a weight but she's still deep in that squat reaching for
03:00that toe she's gonna feel her hamstrings her booty and her quad yes booty time booty time that's what
03:07we're working it's my favorite come on y'all get down there good Meredith so come on over here look at
03:15this perfect for straight line all the way from her head to her tailbone and down she's deep in that
03:20squat heels are hitting the ground every time that's what I want you got to get your heels down so you make
03:25your booty work come on guys it burns right feels good where we at I'm jumping back in keep breathing
03:35through this almost there and rest go ahead set those down we're gonna lay on our back figure four
03:44crunches so one foot up on the knee opposite hand behind your head 30 seconds in one side 30 seconds on
03:51the other three two one we crunch and lift that toe crunch and lift that toe you make those lower abs work
04:00blow the air out every single time squeezing twisting legs and abs they're my favorite you guys that's who
04:13we're hitting today yes how are we feeling starting to feel these good keep going three two one switch right
04:28into it go lift that foot your arm can be on the ground it's just giving you a little support but don't rely
04:37on it too much really make those abdominals work feel that twist squeezing press your head back into your hand so you
04:49don't feel it in your neck keep pressing your lower back down almost there you guys and that's lovely come on
05:03back up you're gonna grab one of your light weights we're gonna go into a sumo hit jump so your feet are
05:10wide your toes are turned out abdominals are in hold the weight on either side you're gonna do a squat down
05:15when you jump up your feet come together and the weight comes up to shoulder height so it looks like
05:20this you got it let's start in that sumo three two one here we go down up down get that booty low
05:31keep it under you abs in chest up we're breathing we're feeling it who can i go pick on leah how you
05:47doing do me a favor turn those toes out just a little bit more love it gorgeous abs are in so make sure you
05:55get the toes turned out so you get inner thigh outer thigh sides of the butt love it
06:02g how am i doing killing it welcome back g was originally in a 21 day fix cast i brought him back
06:11to beat him up a little bit more why thank you you're welcome get those toes all the way forward yes
06:16perfect so he goes turned out parallel turned out parallel love it keep it going and rest nice come
06:25on down on your back we're gonna go into an accordion crunch i'm gonna use my heavier weight but depending
06:31on how you feel you pick your weight so when you do your crunch you pull the knees into your chest you
06:37crunch and everything tap three two one we go crunch draw that belly button in tight press your lower
06:46back down exhale as you draw it in let's have a little look see maria i'm coming for you hey bart you
07:03gotta find a path but you'll find it look at her abs just shredded you gotta work them right it doesn't
07:08just happen you have to make it work so every time you go down press that lower back down so you don't
07:12get that little pop-up gorgeous good that's what i want to see every time you gotta press your lower
07:17back down keep it protected and make those abdominals work keep going colin how you feeling
07:23love it looks awesome nothing to correct killing it you guys keep going okay there's no such thing as
07:32perfection only progress you gotta push harder every single day let's go last 10 seconds everything
07:38you've got right here squeeze those abs make them work three two one come on up grab your heavy weights
07:46okay we're gonna hold them at our side we're gonna go into a squat hold so your feet are hip width
07:52apart parallel abs in we're gonna drop into a squat yeah i'll finish my sentence in a second
08:01three two here we go drop stay there you're here for a minute so have fun maybe turn on some music
08:09you can just rock out right here it's fine but i want your chest lifted i want your shoulders pressed
08:15down i want your abdominals in i want your head in line with your spine your knees are behind your toes
08:22the feet are parallel you're keeping the weight in the center of your foot your butt and your quads
08:27should be on fire squeeze them while you're sitting in this squeeze them and then squeeze them some
08:33more and then breathe and then squeeze them some more keep going it's a lot of work now sharice is
08:41what unquote modifying she's not quite as deep but it's still working oh we're still hanging come on
08:49i'm right here with you guys we're gonna stick with it don't go anywhere come on 10 seconds we got
08:55this yeah legs i love legs almost there oh shake it out yes okay as if you needed to work them a little
09:09bit more watch you're gonna do a squat jump down up and you're gonna land soft yes i know though your
09:16legs are tired let's do it anyways three two here we go we go down and soft landing bend your knees
09:25roll through the ball of your foot get your booty back
09:29let's go i want to see you jump i love it soft landing bend those knees g
09:40he's like get away from me i love it come on get those heels down every time perfect landing
09:46it's soft i can't hear anything his knees are staying behind your toes abs are in chest is up
09:53come on you got this i want you to do it until it hurts and then i want you to do it a little bit more
09:58let's go come on good colin land that even deeper for me i know your legs are burnt out a little bit
10:06but yes beautiful get low down come on i'm with you guys let's go almost there and breath love it
10:22killed it let's work those abs c curve with a half russian twist so we're gonna have a seat
10:29hold the weight on either side i'm using my heavy one use whichever one feels good to you
10:34heels are on the ground toes are up towards the ceiling you're gonna tilt back you're gonna rotate
10:40to the side tap that way bring it back to the center rotate and tap and bring it back to the center
10:46here we go three two one we go twist center twist twist make sure you breathe every time you twist
10:57exhale chest lifted shoulders pulled back can i make this a little bit harder no thank you yeah
11:06hey g let's make it a little harder let's do it lift your feet up and yeah now sharice is going to
11:13keep her feet on the ground but if you can if you want to challenge yourself pick your feet up just
11:18give it a try this is extreme so go for it let's go see some people how we doing good colin now i'm
11:28making even harder on those lower abs 90 degrees bend them bend them bend them for me bend yes good
11:33right there you feel that they just clicked engage now you can start with them on the ground and then
11:40you can work up to this we're always challenging always building that's the key to success home
11:45stretch almost there almost there one more and rest love it come on back up we're going to go into a
11:55front lunge with an arabesque yes that is the dancer in me so 30 seconds on the right 30 seconds on the
12:01left looks like this weights are at your side you're going to lunge forward with the right leg drop into
12:06that lunge and then you're going to give me a little lift so it's a lunge and a little lift
12:11three two here we go deep lunge just a little booty squeeze it's all about the butt on that lift it
12:20doesn't have to be crazy high i just want you to contract your glute we're 90 90 in the lunge which
12:27means the front knee and the back knee are bent to 90 degrees sharice is doing a little tap in between
12:34you can use that to catch your balance if you need it
12:37gee is that you come on kid let's go and switch legs we go left lift abdominals drawn in that's
12:53what's going to help with your balance breathing chest lifted don't lean forward to lift the leg
13:00higher okay make it come from your glute yeah booty work now try to get that leg directly behind you
13:11not out to the side almost there last one and rest all right back to those abs i'm going to switch it
13:22to a lightweight for this one watch it first feet flat on the ground hip width apart holding the
13:29weight on either side i'm going to do a crunch where the weight comes between my legs bring it back
13:35side center and side we're just going to alternate from center to side here we go three two one we go
13:45center and side exhale exhale as you contract
13:52come on guys let me see you work have a little look leah how you feeling good beautiful you know
14:05you got to work those abs right leah's a bikini competitor she knows what it takes to get up there
14:10and have a shredded six pack you got to make them work so get down here get into it and just grind it
14:16out make them work yep right there almost there come on you guys got this almost there almost there
14:23come on let's have a look at maria i'm gonna have you bring your feet a little closer together for me
14:28just a hair there you go that way they're hip width apart and toes are directly forward everything
14:33is engaged gee i know abs are your favorite you lie come on we're almost there we're almost there
14:45and rest stay on your back let's switch it out to that glute bridge so i'm gonna grab my heavy weight
14:51i'm gonna place it right on the nook of my hip take the other leg straight up in the air so that
14:58weight is just resting on your hip and we're gonna drive up through the heel and down 30 seconds each
15:03side here we go three two one we go up yeah exhale as you drive up through that heel get that leg as
15:13straight as you can it's like you're trying to lift the ceiling up with your heel that weight is just
15:20resting in the nook of your hip and you're squeezing and it burns and it feels good and we love it because
15:29we love leg day we're burning calories and switch it out you guys keep going right into it let's go other side
15:38dig that heel and that's on the ground make it work
15:44still drawing the belly button in tight to the spine
15:48abs never really get a rest you guys in every single exercise
15:53they're working they're supporting they're there to protect the back they're always engaged
15:59how's it feel yeah and rest love it side plank hip drop so switch it to your lighter weight
16:13you're gonna come down on your forearm your palm is flat on the ground legs are out straight
16:17place that weight on top of your hip you're gonna lift up you're just gonna tap and you're gonna lift
16:23three two one we go tap lift we're gonna do 30 seconds each side so make sure you're ready to do a quick
16:33switch keep breathing draw that belly button in tight to your spine
16:38make it work feel those obliques engage press that shoulder down out of your ear
16:47come on get those hips up as high as you can three two and flip it other side
16:57in three two one we go tap lift tap lift keep breathing come on you guys never give up
17:09great things take time okay so you gotta push through don't expect it to happen overnight
17:16but give me 21 days and i promise you're gonna love your body lift
17:21three two and rest drop the top water if you need it make sure you're taking water breaks when you need
17:31it okay we've got that squat to step back here we go feet hip width apart bend those knees draw it up
17:44get ready to tap that right leg in three two one we go tap squat tap
17:50now can you get lower i bet you can get lower how low can you go the lower you get the more you work
18:02come on you guys push yes i love it
18:09open those feet up just a little wider for me there you go hip width apart
18:14get out of your head get rid of those limitations that you're setting on yourself push past them push
18:22harder dig deeper that's where your results will come from let's go i want to see you work
18:28call and flatten out your back and bend your knees more i know you're tall so it's like you bend but get
18:35down here with me yes come on oh let me get on the right foot there we go yes right here i'm with you
18:42guys home stretch get lower get lower g get down there and rest figure four reach let's go on your back
18:55whoo everybody down one foot up on the opposite knee hand behind your head when you crunch bring that knee
19:02in three two one we go crunch open throwing that air out
19:11making those abs work come on think about why you started when it starts to burn when you start to get
19:18tired think about why you push play today use that to drive you through this last round
19:23come on we got this and switch other side right into it up tap
19:38we're breathing squeeze it in think about what's working draw those abs in every time pull it in tighter
19:46and rest come on up grab that lightweight sumo hits so we're gonna hold it on either side
20:07legs wide toes out take a nice deep breath three two we go down jump
20:16down get low every time push yourself a little deeper work just a little bit harder
20:27stronger than you were yesterday that's our goal every day just a little bit stronger
20:33one day one workout one meal at a time that's how we're going to do this that's how we're going to
20:39get to our goal 21 days we're going to make it happen we're going to get extreme
20:45and have some fun yes and have the body you always wanted let's go keep going
20:56beautiful sharice when you do it get those feet yep get those toes forward there it is
21:02good nice leia when you do it keep your chest up just a little more yeah good chin down beautiful
21:11and rest accordion crunches come on guys grab that weight you take your breaks when you need them
21:21otherwise we're just trucking through grab that weight we're going to crunch lift the toes three
21:28two one blow that air out draw the belly button in
21:34press that lower back into the mat try to keep it there the whole time try not to let it come up
21:44the more you press your back down the harder those abs are working good yeah good i'm gonna have a
21:54little look see make sure good pressing her lower back down can't get my hand under there that's how
22:00i know she's got everything engaged super tight i love it the look on her face also tells me it's
22:06working good keep going you guys good sharice how you feeling feeling fab fab fab abs
22:15yeah six pack coming your way keep going love it you guys come on squeeze home stretch home stretch
22:22last five seconds everything you got right here squeeze it three two one and rest i love it come
22:31on up grab your heavy weights let's just burn out those legs squat hold squat hold squat hold feet hip
22:39width apart and parallel toes forward abs in three two one get low right here abdominals are in
22:51you should feel this mark come on over here let's have a little conversation i'm gonna set my weights
22:55down just so i can talk to you you should feel this right here right where your hamstring connects to
23:00your glutes that's what keeps it lifted that's what we're working you're working your hamstrings
23:03your butt your quads now watch this if i'm here i don't want this
23:08no arch in your lower back second all under nice flat line shoulders pressed down breathing
23:15squeezing whole body is working right now everything feels awesome let's go you're doing something good
23:24shake today so you don't shake tomorrow let's go come on g i can't talk right
23:33i love it come on you guys fight through this get lower we're there you guys we're carrying you
23:37through this let's go whoo mine are burning two oh shake it out okay squat jumps are next you guys
23:49water if you need it i put these weights down you can put them down you can put them down
23:55you could challenge yourself i'm gonna challenge myself i'm gonna use my light weights you guys stick
24:00without them it's okay but i'm gonna show you how you can bump it up one squat jumps three two one we go
24:06down you could hold your light weights if you want to keep going
24:14oh gee you make me so proud you told me i love you i want you to jump without them oh i love you you're
24:24welcome but one day if you want to challenge yourself just grab those weights and go for it abs in abs
24:31always in good come on land it sink you got this land deeper make it work when it hurts you push harder
24:40that's not when you quit it's when you dig deeper let's go because you will be so proud of yourself
24:45when you're done gee you better jump killing it you guys keep going good
24:51good good there you go come on 10 seconds everything you got let's go we're almost there
25:03up and rest rest rest rest nicely nicely done you guys let's work those abs c curve rush and twist
25:15i'm gonna use my heavy weight if you're getting tired switch it up to your light
25:19heels on the ground three two one contract back and twist center twist
25:30abs are in as tight as you can get them reach that weight back just a little bit keep breathing
25:41make sure you're lifting the chest
25:42now when you twist and tap that weight it's a tap don't rest over there none of this i don't want to
25:49see this don't fling yourself up off of it it's a light tap and a twist light and a twist
25:57we're getting there work that six pack you guys those obliques are working it's gonna give you that v you want
26:11come on keep fighting through it it's okay in through the nose out through your mouth shoulders
26:21down away from your ears and rest lovely come on up front lunge arabesque i'm going back to my heavy
26:32weights pick what feels good to you you know what it looks like but i'm going to show it once more
26:36so it's going to go front little lift yes three two one we go front and little squeeze front booty
26:49squeeze every time contract
26:56make sure your knees stay behind your toe that front knee has got to be at a 90 degree angle
27:04and squeeze sharice i'm going to come over just because you're modifying let's show up
27:09so sharice is without weight but she's squeezing and switch sides so i'm going to come to this other
27:16side to you good so beautiful she's got that 90 degree angle in her knee she does a little tap
27:23and squeeze it's okay to do that little tap to regain your balance because then you can really get
27:28that booty squeeze out of it beautiful booty squeeze that's what i want every time she squeezes look at
27:36their beautiful pointed dancer toes i love it and squeeze good and rest you guys in and out abs
27:46come on down grab that light weight so remember we're going to go center side center side hold that
27:53weight on either side abdominals in three two one we go center inside inside
28:05make sure you exhale as you lift those elbows straight
28:18really reach let that weight help bring you up
28:24try not to grip in your neck we're gonna look at it colin i'm coming for you how you feeling
28:32good good good every time squeezing excellent little rotation so he's hitting those obliques when
28:39he twists fantastic you guys all this work that you're doing here in these workouts you have to
28:47fuel your body properly before and after so make sure you follow that nutrition guide okay let's go
28:54we're almost there five four three two one we have glute bridges okay i'm gonna use my heavyweight
29:04so it's gonna rest right on the nook if you want to switch to your heavyweight grab it if you're using
29:09your light keep it take that weight or that leg straight up in the air three two one squeeze
29:16now your hips aren't gonna go as high as they would go if you had both feet on the ground
29:24that's okay but drive up through that heel press make sure you feel the back of your leg and your booty
29:32engage you feel it Teresa's like i feel it it burns it burns so good you guys will appreciate it later
29:40i promise when your butt looks good in those jeans and switch let's go come on almost there
29:50keep going
30:09almost there
30:14and rest very nice
30:16side plank hip drop let's go grab that lightweight flip it over come on four three
30:26two up we go tap come on you guys
30:31we're there oh man we're at the end we're gonna make it count every last little bit
30:38come on abs don't fail me now
30:40we're there oh
30:43we've left fight for it make it all count
30:52keep breathing
30:54get ready to switch and flip it over three two one down and up
31:03keep lifting
31:06keep lifting last 30 seconds everything you've got and then a little bit more
31:18keep breathing
31:18last 10 seconds and this is over come on
31:28four three and rest all right good set that weight down sit up for me
31:36legs straight out in front of you let's reach for those toes guys i want to see how hard you're
31:40working so make sure you take your pictures post them hashtag them 21 dfx
31:47make sure you enjoy those shakeologies it's a perfect way to refuel after these extreme
31:51workouts holds the feet together
31:54stretching out those inner thighs pressing the knees down with the elbows
31:59you should feel this in the side of your butt on the inner thighs
32:03good sit up tall let's stretch out those shoulders a little bit they did do work holding the weights today
32:08you guys did awesome i'm proud of you keep it up switch sides
32:17let's just release the hands open up the chest
32:23and come all the way up to standing we're going to stretch out the quads
32:26so grab a toe pull it up keeping the knees close together pressing the pelvis forward feeling
32:33the stretch in the front of your leg and switch it out
32:41awesome job today guys you killed it i will see you next time thanks for joining us
32:47you
32:52baby you held up
32:56you
33:02you
33:04you
33:06you
33:08you
33:10you
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