- 2 weeks ago
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00:00Welcome to Cardio Fix Extreme, thought of the day, replace excuses with effort.
00:18I want you to keep that in mind today.
00:19Here's what I have for you, four rounds, two exercises each round with a cardio interval
00:24in between.
00:25The equipment you need for today is a set of light and medium weights.
00:29Keep water nearby, you can sip it on the brakes.
00:31If you're modifying, you're going to follow Charisse, she is on my right.
00:35Let's do this, let's warm it up, jog it out.
00:38Here we go, get those heels up, we're going to have some fun today.
00:41We are torching calories today, going to get shredded.
00:44Heels up, heels up, warming up the body.
00:48We've got toe taps coming up in three, two, one, tap it back, we go back, abs in tight,
00:56open up the chest, one more, give me shoulder rolls back, big shoulder rolls, loosen everything
01:05up, four, one more.
01:09Now take it forward, here we go.
01:11Front, you should feel this in your back a little more.
01:16Two, last one, we're going to rock side to side, big rocks, stretching out the inner thighs.
01:24Keeping the toes facing forward.
01:26Give me two more, abs in.
01:30Good, step those feet together, we're going to lunge front with the right.
01:35Twist, center, now left.
01:39Take these slow, feel that stretch in your hip flexor at the bottom.
01:45Dominals are in tight, 90 degree angle in both of those knees.
01:51Last one, toe kicks are next.
01:54Swing that leg as high as you can.
01:57Keeping the knees straight, so you feel that stretch in your hamstring.
02:02Last two, fantastic.
02:05Are you warm?
02:06Let's do this.
02:08Grab one light weight, watch your first move.
02:10It's a low high squat, so you're going to hold the weight on either side.
02:13You're going to step open to the right and squat, bring that weight over your toe.
02:18Little shuffle to the side, press it up, shuffle and squat.
02:23For a minute.
02:24Here we go.
02:25Three, two, one, we step open and squat, little shuffle.
02:30Squat, shuffle, abdominals are in, feet are parallel, toes are forward.
02:38Let's talk about this.
02:40So Charisse, over here, stepping, not shuffling, but still getting low in that squat.
02:46Abs are in, driving that weight up.
02:49Love it.
02:50Good.
02:51Good.
02:52James, do me a favor.
02:53Make your squat here a little smaller in terms of your feet, the hip width apart.
02:58There you go.
02:59Squat right down.
03:00Now, tuck that pelvis under and press it up.
03:03Good.
03:04Abs in, drop your chin.
03:05Keep going, you guys.
03:07Come on.
03:08We're almost there.
03:09We're almost there.
03:10We're almost there.
03:11Everything you got for a minute.
03:13We're going to push.
03:14Bend those knees.
03:16You're squatting.
03:17It's not a bend.
03:18It's a squat.
03:19So get low.
03:21Get high.
03:22Almost there.
03:23Last one.
03:25There it is.
03:26There it is.
03:27Okay.
03:28Set those down.
03:29Watch your next move.
03:30It's a high plank with a butt kick.
03:31So you're coming down into high plank.
03:33Hands are under the shoulders.
03:35You're just going to run in place.
03:36Kick yourself in the booty, yeah?
03:38Everybody down.
03:39Three, two, one.
03:43Here we go.
03:44Run it out.
03:45Get those heels up.
03:46Hands are directly under the shoulders.
03:49Abdominals are drawn in.
03:50Booty is down.
03:52Let's talk about it.
03:53If you're modifying like Cherise, you're still lifting that leg, kicking yourself in the butt.
03:58You're just not running, but she's got a beautiful flat line from the shoulder to the hip, all
04:03the way to the toe.
04:05Abs are in.
04:06Love it, guys.
04:07Come on.
04:08Run it out, Darlene.
04:09That's it.
04:10Let's go, James.
04:11Spin it up.
04:12Get those heels up just a little higher for me.
04:14He's working.
04:15Back is engaged.
04:17Shoulders are pressed down.
04:18Abs in.
04:19Sam, drop that booty for me, girl.
04:20There it is.
04:21You feel your abs engaged just a little more?
04:22One more.
04:23Excellent.
04:24Come on, guys.
04:25Keep pushing.
04:26You got this.
04:27Push just a little bit more.
04:29We're almost there.
04:31Heels up.
04:32Heels up.
04:33Don't slack on me.
04:34Nice, Kane.
04:35Come on, guys.
04:36Keep going.
04:37Last little bit.
04:39Three, two, one.
04:41Drop to your knees.
04:43Stand up slowly so you don't get lightheaded.
04:45We're going to run in place.
04:46Watch it first.
04:47You've got a 30-second interval here, so the heels are up, and you are pumping those arms as
04:51hard as you can.
04:52Three, two, one.
04:54Let's go.
04:55Come on.
04:5630 seconds.
04:57Sprint it out.
04:58Sprint it out.
04:59Abs in.
05:00Get the arms going.
05:01Heels are kicking yourself in the butt.
05:04James.
05:05James is my world class sprinter over here.
05:07Show him how it's done, baby.
05:08There it is.
05:09Look at the feet.
05:10Look at the arms.
05:11Look at the arms.
05:12Look at the arms.
05:13And he's got a smile.
05:14And the abs are in.
05:16Pump them.
05:17Pump them.
05:18Let's go.
05:19Come on.
05:20Five.
05:21Show me how.
05:22Done.
05:23Go forward so you don't step on weight.
05:24Two.
05:25Three.
05:26Nicely done, kid.
05:27From the top, grab a light weight.
05:31Low-high squats.
05:32This time, you're going to step left.
05:34Watch it once.
05:35So you'll go this way.
05:36Shuffle this way.
05:38Yeah.
05:39Three.
05:40Two.
05:41One.
05:42We go.
05:43Squat.
05:44Shuffle.
05:45Squat.
05:46I want you to take a deep breath here.
05:48Get that heart rate recover a little.
05:50It's going to stay up high today.
05:52If at any time you need to modify, you jump in with Cherise.
05:57You will still be working.
05:58I promise.
05:59You promise.
06:00I promise.
06:01I promise.
06:02Keep it going.
06:04Let's have a look.
06:05Darlene, turn that toe forward just a little more for me.
06:07This one.
06:08Yep.
06:09And make your squat a little smaller.
06:11So bring the feet a little closer together.
06:13Good.
06:14There it is.
06:16Beautiful.
06:17How we feeling?
06:18Good.
06:19Awesome.
06:20Kane.
06:21Hey.
06:22Hey, buddy.
06:23How you feeling?
06:24Welcome back.
06:25Kane, 21 Day Fix alum.
06:26I'm beating him up on cardio day again.
06:28I love it.
06:29Keep it going, guys.
06:31Abs in.
06:32Get low.
06:33Squat.
06:34Squat.
06:35Everything you've got.
06:37We're almost there.
06:38Three.
06:39Two.
06:40Set it down and breathe.
06:42You know what's next.
06:43High plank butt kicks.
06:44We got it for a minute.
06:45You're going to feel those quads.
06:46Everybody take a deep breath.
06:48Hit the ground.
06:49Three.
06:50Two.
06:51Here we go.
06:52Run it out.
06:53Come on.
06:54Get those heels up.
06:56Abs in.
06:57You want a shredded body.
06:58You're going to have to work for it.
06:59Right?
07:00Come on.
07:01Push with me.
07:02Every day for 21 days.
07:03You and me.
07:04We're pushing through this.
07:05We got this.
07:06There it is.
07:07Come on, guys.
07:08We're pushing.
07:09We're in it together.
07:10Keep going.
07:11As you do this.
07:12Perfect plank position.
07:13Let's look at it.
07:14Charisse is in it.
07:15Heels are up.
07:16Bring those heels up even higher.
07:17There you go.
07:18Come on.
07:19Come on.
07:20Come on.
07:21Come on.
07:22Come on.
07:23Come on.
07:24Come on.
07:25Come on.
07:26Come on.
07:27Come on.
07:28Bring those heels up even higher.
07:29There you go.
07:30But flat back.
07:31Abs in.
07:32Shoulders down.
07:33These are important.
07:34This is proper form.
07:35This is how you're going to get the most out of every single exercise you do.
07:37That's how you're going to shred out your body in 21 days.
07:40Come on.
07:41Ten.
07:42Nine.
07:43Let's go, you two.
07:44Go.
07:45Go.
07:46Faster, faster, faster.
07:47I want everything.
07:48I want it all from you.
07:49Let's go.
07:50Three.
07:51Two.
07:52Now you can rest.
07:53Drop to your knees.
07:54I love it! Stand up, deep breath, we're gonna run it out. Get ready everybody
08:02deep breath right here. 3, 2, 1, let's go! 30 seconds. Get it up, get it up. I want
08:10everything. I want the heart pumping. I want blood pumping. We're having fun. I
08:15want to see you sweat! Work for it! You gotta give it all. You gotta leave it all
08:21right here in 30 minutes. Come on! Let's go, let's go! Heels up! Run it out, run it out.
08:29Come on, Kane. We're back for more. We're almost there. There it is. Breathe. Guess
08:40what? Round one done. Water if you need it. Watch your next move. Lightweights. It's a
08:50jumping jack with a shoulder press. You're gonna jump. Feet together. Squat. Knees
08:58behind the toes. When you jump, press those weights up. Land with a bent knee. Are you
09:05ready? 3, 2, here we go. Squat. Jump and land. Exhale. When you jump, everything is slow. Everything
09:20is controlled. Right here, you guys. Let's talk about this modification. Cherise is doing
09:27a regular jumping jack. Her heart rate is still going up. Every time those weights go
09:33above her head, it's bringing that heart rate up. You do as much as you can. Either like
09:39this. Sam, how you feeling? I'm hurting. She's hurting, but she's gonna look so good. Last time Sam was with us, she was prepping for her wedding. This time, Sam's jumping into my high
09:48heels. She's competing. How many weeks? Five weeks. Five weeks till she takes the stage. Let's get shredded. Let's get shredded. Come on. We got a fellow competitor over here. Darlene's been up there. She knows what it takes to get shredded, right? Yes. This is what it takes. Everything you got. Last one. Breathe, you guys. Beautiful. Okay. You're gonna switch to your heavier weights. You're gonna hold them at your side. Watch your next move and breathe.
10:07You're gonna take a lunge back with the right leg. Drop into a 90 degree angle with both knees. Abs in. Shoulders back. Kick it forward. Drop back into the lunge. Kick it forward. Three, two. Here we go. Down. Again, control this. Don't snap your knee.
10:36Extend your knee. Extend your knee. Abdominals in. Booty pulled under you at the bottom. Working. You're gonna feel this in that front leg. You're gonna feel it in the quad, in the hamstring, in the booty. It's also a chance for you to move a little bit slower and catch your breath. Yes? Feels good. Everybody's like, yeah. How you doing, James? Woo. Yeah? I love it. We're kicking the sprinter's butt over here.
11:06That's beautiful. You're an elite athlete. It's extreme. We're having fun, you guys. There's gonna be hard days. You gotta work if you wanna see change. Okay? Right? You know what it takes.
11:18That's right. Drop that knee. Explode forward. I love it. Come on, guys. Beautiful. Kane, hold those abs in for me.
11:28Almost there. Last one. And nice, you guys. Shake it out. Set those weights down. You're gonna do high knees, so we're gonna run it out for 30 seconds. Everybody take a deep breath.
11:39How you feeling? Good. Yes. Three, two, here we go. Run it out. Get those knees up. Every time you lift those knees, draw those abs in, and you get a contraction. And that's how you get shredded, beautiful, V-cut abs that we all want. Yes? They all got them, okay? You gotta make them work.
12:03You gotta make them work. Yeah, show them off, Patrick. He's got the shirt on, but you can still see them under there. Come on.
12:08He's shredded. Shredded. We're working, you guys. And breathe. Water if you need it. Go back to the top. It's gonna be that jack with the shoulder press, so lightweight.
12:22Take a nice, deep breath. Here we go. Load them up. Three, two, let's do it. Down. Explode. Soft landing. Bent knees. Abdominals in. Take them at your own pace.
12:41Who can we have a little fun with? Beautiful, Darlene. Every time she goes up, arms are fully extended by the ears, so she's working her shoulders. Her abs are in.
12:55Look at that beautiful, deep squat she's landing in. Hamstrings are going completely parallel. Back is flat. It's gorgeous. Heart rate is pumping. I love it.
13:06Cherise, how you feeling? I'm feeling fab. Fab, do me a favor. Yeah. Let me see those weights.
13:12Uh-huh. Add that jump. Oh, come on. There it is. Just another way to modify. You want to try the jump? Try it without the weights first. Come on, you stick right there for ten. You got this. Beautiful.
13:24Come on, Kane. Let's go. Last one. And breathe. That's it, baby. Just because you're modifying doesn't mean you can't try, right?
13:35Grab those heavy weights. Back lunge. Front kick on the left. Here we go. Three, two, one. Step back. Kick forward.
13:4890 degree angle in both of those knees. Make sure you're not snapping that knee as you extend. There it is. Keep going.
13:56Oh, look. How you feeling, Darlene? Awesome. Beautiful.
14:01Pelvis is pulled under her. Abdominals are in. Chest is lifted. Look how low she's getting. Her knee is touching the ground.
14:08Every single time. That's gorgeous. The lower you get, the more your legs work. The more your legs work, the more calories you're going to burn, the more you're going to sculpt your body.
14:17Let's go. Work for it. Keep going, you guys. James, get down there. Make those sprinter legs work. Yes, you're almost there. Come on, you're having fun. Nicely done. Keep going.
14:30We're almost there. I'm jumping back in. Come on. And kick. Good. Right here. Give me one more. Beautiful. Set it down. High knees.
14:44All right, you guys. We're feeling good. I want those knees up. Three, two, here we go. Let's go. Get them up. Everything you've got. It's only 30 seconds. You can do this. Push. Dig deeper. Push harder.
15:01You give me 21 days. You give me 30 minutes a day. You dial into that nutrition and you are going to be shredded. Promise. Cherise is whispering it over here. She's telling herself, shredded. Shredded. Shredded. Just put it in your mind. I'm going to be shredded. When it burns, think about the results that you want. Go for it. And breathe. Guess what? We're halfway done. Yeah. Okay.
15:30We're going to go heavier weights if you're feeling good. Narrow squat to a sumo squat with a curl. Watch it. Narrow squat here. I'm going to step open. Curl. Sumo squat. Narrow squat. Sumo squat. Yeah? All right. Three, two, here we go. Narrow and sumo. Narrow and sumo.
15:58Again, your chance to recover right here. Let the heart rate slow down. Doesn't mean you're not working. It just means you get a little extra time to breathe. You're welcome. Keep going. We're going to have a little look-see. Sam, you're my dancer.
16:16So let's see. Beautiful sumo squat. Narrow squat. Every time she opens, her knees are tracking out over the toes. That's perfect. Her pelvis pulled under her. Abs are engaged. Shoulders are back.
16:31She's sweating. She's sweating. She's working. You should be doing the same thing. Curling. Biceps are getting a great workout. You're going to do fabulous on stage. Come on, guys.
16:42Good. Drop that chin for me. Booty under you. Squat. And booty under. And rest. All right. One of my favorites. Football fast feet.
16:57This is all on my count, so you've got to stick with me. Watch it. You're going to be light on your toes, fast on your feet.
17:03When I say jump, go one way. Alternate sides. We're going to have some fun. Three, two, one. Go.
17:12Bend in those knees. Abs in tight. Everything's going. Jump. You've got to stay with me. Jump.
17:22On the balls of those toes. On the balls of the toes. Jump. Those heels off the ground. Abs in. Jump. Keep going. Jump.
17:33Yes. Go, go, go, go, go. Jump. Yes. Beautiful. Abs in. Jump. You see how he's light on those toes? Jump. Step forward for me.
17:44Jump. Fast as you can. Let's go, Darlene. Jump. Yes. Jump. Come on. Let's show him what we've got. Jump.
17:55Jump. Jump. We're almost there. Jump. Keep going.
18:03Jump. Let's go, let's go. Jump. Everything you've got. Jump. And rest. Nicely done.
18:14One of my favorites. Jumping jacks are next. That's it. Little chance to breathe. Water if you need it.
18:23One, two, three, two. Here we go. This is easy, guys. Walk in the park, right? Light on the toes. Soft on the knees. Arms going up over the head.
18:36You're having fun. Yeah. Keep pushing. Let's go. Cain. How you feeling? Real good. Real good. I love it. He's working.
18:49Yes. Guys, you want to see change. You can't settle today for what you did yesterday. You have to push and rest.
19:01Very nice. Breathe. From the top. We're back to that narrow squat, sumo squat. Grab those weights.
19:10Here we go. Three, two, and squat and curl. Narrow. Get the knees behind the toes.
19:19Every time you do the sumo squat, I want the booty under you. Bart, do me a favor. Come over here. I'm going to hold the sumo squat.
19:29So do you see this? My butt is pulled under me. I'm not back here. I'm here. My chin is down, not up.
19:36And I'm doing a full curl on those weights. That's what I want to see from you. That's your proper form.
19:42Pull that chin down just a little. Drop it even more. There you go. And then turn your toes up. Smidge more on that sumo.
19:48Yes. Beautiful. Patrick, how are you feeling? Do me a favor. Open those feet a little wider.
19:55Kane, you all right? Scrapping up. He's shaking it out and working right through it. Cherise, how are you doing?
20:00I'm doing amazing. She's like, don't talk to me. I can sumo or I can talk. She's like, which one do you want?
20:09Come on, guys. We're having fun. And rest. Lovely. Set them down. Football fast feeder next.
20:18We're going to have some fast feet. Yes. Okay. On my call. Three, two, one. Let go.
20:31Get them going as fast as you can. Jump. Jump. Get low on those legs. Jump. Jump. Jump.
20:40Jump. Even as you jump. Stay on the balls of your feet. Jump. Keep going. Jump. Jump. Jump.
20:56Jump. Come on. Jump. How fast can you go? Show me. Faster. Let's go. Let's go. Let's go. Let's go. Jump. Jump. Jump.
21:06Jumped off my head. Jump. Come on. Booty going. Booty going. Jump. Jump. Jump. Let's go. We're almost there. Jump.
21:18Let's go. Jump. Ah. Wait for me. Jump. Jump. Jump. Jump. Yeah. Woo. Nicely done, Booty.
21:33Killing. All right. Jumping jacks. Yes. Yes. Deep breath. In through the nose. Out through the mouth.
21:4030 seconds. Jumping jacks. Here we go. Three, two, one. Jump it out. Those feet wide. Soft landing. Bend those knees.
21:55Get those arms up over your head. If at any time you feel you need a break, you can take it. We are pushing.
22:03If you need water, take that sip of water and jump right back in. Good.
22:09Keep those toes forward. Don't let them rotate in. Very nice. Beautiful, James. Patrick, you
22:16doing all right? And rest. Relax. Guess what? Last round. Not getting easier, but we're getting
22:28better. Watch it. You're going to use a light weight. Your feet are going to start hip width
22:33apart. Your arm. I'll show you the arm movement first. It's going to draw up the front of your
22:38body. And at the very last second, the elbow is going to flip down. It's called a clean.
22:43So you're going to squat. Clean. Squat. Clean. You got that? If you need to modify, if you're
22:52new to this, you stick with Charisse. Three, two. Here we go. We go. Squat. Clean. Squat. Clean.
23:01Abs are in. Let's talk about this. Lots to talk about. Charisse, I'm going to start with
23:07you. So she's flipping that weight every time, but let's look at her feet. Hip width every
23:13single time. She gets low into this squat. Yes. And then drops 90 degrees in both legs
23:18on that lunge. Slow them down for me just a little bit. And go ahead. Lunge. Beautiful.
23:23Now draw that elbow up high, high, high. And now flip it. Yes. Shake it out. How you doing?
23:32Pretty good. Beautiful. 90 degrees. When you need to, you shake it out. And then you get
23:38right back in. Because look, his form is better. Keep those eyes up. Chest up. Come on, guys.
23:44Patrick, shake it out. Jump right back in whenever you're ready. Almost there, you guys. Come on,
23:48Patrick. Last 10 seconds. Show me what you got. Beautiful. Yes. Give me one more. And rest.
23:58Lovely, you guys. Shake it out. Okay. Make sure there's no weights in your way. We got
24:04shuffle burpees. Watch it first. We're going two to the right. Shuffle. Burpee. Two to the
24:12left. Make sure your weights are out of your way. Are you ready? Three, two, one. Here we
24:21go. Two to the right. Land it. And land it. You're only going to do as many shuffles as you
24:34have room for. So if you only have room for one, you only do one. If you have no room to shuffle,
24:40just do burpees. Keep moving. That's the key. Keep going. Let's have a look. Good. Get those
24:51feet open for me, James. So what? Good. Jump. Extend those arms every time. Now keep your feet hip
24:59width. Beautiful. Arms up. Yes. Come on. Feet are hip width every time. Don't let that
25:07pelvis drop. We're almost there, you guys. Everything you got. Everything you got. Watch
25:11your pelvis, James. I'm going to kick on you right now. If you need to shake it out, you
25:14shake it out. Pelvis in a flat line. And rest and breathe, you guys. Lovely. Killed it.
25:25Nicely done. You hanging in there with me? Yeah. Home stretch, you guys. Lightweight.
25:31Twisted skater. Watch it. I'm going to tuck my right leg behind my left. I'm going to pull
25:37my left arm up and reach my right arm for my toe. I'm going to jump and switch. You got
25:41to give me a row and a push every single time. So grab those lightweights. Let's all start
25:47together. Tuck that right leg. Pull that left arm up. You're going to rotate in those fleas.
25:51Three, two, here we go. Jump. And make sure you give me a big rotation in the torso and
26:01that you row that weight. Abdominals are in. Toes are staying facing forward. Beautiful,
26:08Darlene. Her head is going with it. That's gorgeous. If you need to, you can step it with
26:15Charisse. Good, Charisse. And reach. Four, three, two. Everybody breathe. One more round.
26:25So squat, clean, lunge. We're going to do it on the other side. Grab that lightweight.
26:32So the feet are going to be hip width apart. The weight is in the right hand. You're going
26:36to squat. You're going to clean and jump. Come on. We got this. Three, two, here we go.
26:42Squat. And clean. Stick with me. We're almost there, you guys. Hit that 90 degree angle in
26:50your legs every time you're breathing. Chest up. Pelvis is pulled under you. Patrick, let
26:57me see it. Beautiful. Every time he squats, watch this. 90 degrees. Knees behind the toe.
27:04He does the exact same thing in that lunge. His abs are in. His chest is up. His pelvis is
27:10shooting down and back. Perfect eye line. You see that, Patrick? That's gorgeous. Keep
27:14it going, you guys. Keep breathing. You got this. We're together on this. Let's go.
27:19Nice, Cain. You got it. I love it. Keep breathing. Yes. Gorgeous. Every time. Sam, how you doing?
27:27My legs are burning. They're supposed to burn. You're almost there. Push through it. We got
27:32this. Let's go. Good. Even if you need to keep that modification where you're stepping
27:36like Sharif, you do it. Just finish it. Three, two, one. There it is. Set it down. Yes. Shuffle
27:45burpee. Get ready for it. Shake it all out. Come on, you guys. We got a minute and a half
27:51work left. You got this. You got this. Let's go. Three, two. Here we go. We go shuffle
27:58and burpee. Let's pace ourselves. Abs are in. Every time you put those hands on the ground,
28:11draw those abs in. Even tighter. Jump. Extend those arms. Good, Charisse. I want to see
28:18it. So every time Charisse is stepping, still working, body stays in one flat line. Every
28:27time she hits that plank. I love it. Good. When you jump, press those shoulders down out
28:34of your ears. Come on. Get your shoulders down when you jump. Yes. I know it burns. I know
28:40we're tired, but we're there. We're at the end. Right now is where you say, I can and I will.
28:47You're going to finish it. You've got 10 seconds to go. We're here. We're pushing. Darlene,
28:53you got this, baby girl. Let's go. Show me what you're made of. Jump and rest. She even finished
29:00it off. Nicely done. Twisted skaters. And we are done. Grab those light weights. Yes. 30 seconds.
29:10That's what you've got. Everything you've got left in your tank, I want it right now. Tuck that
29:16right leg back. Let's go. Draw that arm up. Three, two, here we go. Jump. We're all in
29:22this together. 30 seconds will work. We're pushing. We're going to finish it. Yes. You've
29:30got this. Yes. Come on. They're here. They're cheering you on. You're with us. Let's go.
29:38Abs in. Toes forward. Throw those weights. Don't sacrifice form. Every last little bit.
29:45Come on. Three, two, and one. Yes. Okay. Let's pull it down. Give me a big inhale up.
30:00And exhale it out. Let's do it again. Give me a big inhale up. Woo. So that just happened,
30:10you guys. Woo. 30 minutes. That's what we need. Stretching the shoulder. Stretching the
30:18tricep. Other side. Guys, I want to see your sweat. Post those photos. Hashtag them. 21DFX.
30:30Let me see it. Stretching out those triceps right here. Other side. Staying tall. Torso straight.
30:38Release it. Interlace those fingers. Open up the chest. Still breathing. You're stretching out
30:45that anterior delt. The front of your body. Release it. Let's go into a figure four. Find
30:51that balance. Stretching out the side of the glute. The more you're bending into this,
31:00the more stretch you're going to feel right in that side. Let's switch. Woo. Felt great.
31:07You guys feeling good. Release it. Let's stretch out those quads.
31:15Really feeling the stretch right here in the front of your thighs. So pull those knees close
31:18together. Press your pelvis forward. Draw that heel into your booty. Make sure the abs are engaged
31:24for balance. Switch it. Ooh, that feels great. Everything works, you guys. Torch calories.
31:33Beautiful job. Release it. Reach forward for those toes. Drop your head.
31:41You elongate your spine. You're going to feel this all in the back of your thighs.
31:47You're going to feel your lower back release. You're going to bend your knees.
31:50Roll it up slowly, one vertebrae at a time. Your head is going to be the very last thing to come up.
31:55Fantastic job. Cardio Fix Extreme is done. I will see you next time. Yeah.
32:04You guys.
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