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00:00Welcome back. It's time to put in our daily deposit today. We got endurance and agility.
00:18We're going to start off with our warm-up. Let's go get it. We are going to get our body going.
00:24We got four moves, 30 seconds, and go. We got a quad stretch just like this. We're going
00:31to pull our quad, get our legs to open up. I hope you took your energize today because
00:37you're going to need it today. I definitely did. Oh, you're going to need it today. I'm
00:42going to introduce you to Mike Nasty. My guy, Jake. Jakey Poo. Holla, holla. What's up?
00:50And we have Pernella. Pernella, madam. You're looking good. Thank you. Looking fit. In
00:57three seconds, we have air squats. We're starting in three, two, go. Right here. Drive that butt
01:03down low. Get that chest to stay up. Get that butt as low as you can. Open up. Point your
01:09toes forward, okay? Point those toes forward. Drive that butt below that tibia, below the
01:16knee. Ass to grass. Good. Ass to the grass. Ten seconds. Ass to grass. Chest is up. You're
01:24pushing through that heel. Next, we have side lunges starting in three seconds. And go.
01:30Big step out. Make sure this foot on the opposite side is straight. This leg is straight. Make
01:38sure your feet are parallel. Your toes are facing forward, okay? Do not lift up your balls of your
01:45feet at all. Just keep them flat the entire time. Ten seconds. Stretch it through. Five
01:53seconds. Good. And three seconds. We're going to switch over to a toe touch. Now, I want you
02:00to cross over. Touch your toe. Reverse it. Switch. Touch your toe. Stretch that hamstring. Get
02:07your hamstrings to loosen up because we're going to be working a lot of legs. And you're going to
02:14love this burn. All right. We got two rounds of endurance. And we have four burners. And the
02:23burners at the end, it's going to test your grit. We're getting started in three seconds. I'm going
02:27to show you the first move. First move, we have a ground overhead. So I need you to grab your heavy
02:34weights, okay? We're going to go right back down into that squat. You're going to go down into a
02:39squat. Then you're going to bring that dumbbell right back over your head and bring it right back
02:44down. So I'm going to give you the live action. Here, palms are facing each other. You're driving
02:49those dumbbells over your shoulders. Keep your chest up the entire time. Once you're finished, you're
02:55going to move your weight to the side. And you have jump squats right here. Okay? One minute of jump
03:00squats right after our ground overhead. All right? Let's get started. Grab your dumbbells.
03:06We got 10 reps. And three, two, one. Touch the ground overhead. Touch the ground overhead.
03:16You want to feel like you're throwing your dumbbells up to the roof, but make sure you hold
03:21them, okay? You're halfway there. Good. Keep going. You got two more reps. Last one.
03:31Good. Place your dumbbells to the side. We got jump squats for one minute. And three, two,
03:37and go. Here. Swing through. Land as soft as you can. Good. Bend your knees. Drive your hips all the
03:48way down to the ground. It's okay if your chest leans a little bit forward on this. It'll help you
03:53absorb the contact so you do not land low. Land hard. Good. Go down soft. I want to hear
04:01how quiet you can be, Jake. Uh-uh. I still hear you. Silence. I want you to be silent. You're
04:09halfway there. Mike, you're halfway there, baby. Let's get it. Good. Oh, I don't even hear you,
04:15Mike. That's how quiet you are. Maybe I'm just talking over it. Let me be quiet. Keep
04:19talking. Mike, get a little higher. 15 seconds. You guys get a little higher. Okay? Get up.
04:27Land as soft as you can. Last 10 seconds. Keep pushing. Keep pushing. And five, four, three,
04:35two, and stop. Grab your heavy dumbbells again. We have a lunge knee drive. Okay? So, we're
04:44going to do a reverse lunge. You're going to go back into a lunge. Make sure both knees
04:48are 90-90. As you come up, drive that knee high to the sky. No drop foot. I don't want
04:54to see this. I want you to have that flex and bring it back. You have 10 reps one side,
05:0010 reps the other side. Right after that, you drop your dumbbells again. Reverse hop,
05:07driving that knee high. Okay? Let's get started. 10 reps in three, two, go. My attention is all on
05:17you, Jakey. Three. You know I hate this one. Four. Oh, why? Because it burns so good? Yes. Halfway
05:25there. Don't run from the pain. Embrace the pain. You got three more. You got two
05:30more now. Good. One more. Now set the dumbbells to the side. Set it to the side. Go to your
05:36hops. We got 60 seconds. And three, two, and go. Same leg that you were lunging on is
05:44going to be the same leg that you jump with. Okay? Seize it up already. Good. Come on,
05:50Jakey. I'm pushing three. I know you push. Drive that knee high. Drive that knee
05:55high. Take a second. Take a second. This is your favorite workout. And this busts
05:59your ass every time, doesn't it? All right, let's go. Get right back in. Get right back
06:03in. If you're tired, take a second. Keep going. If you're tired, take a second. Keep going.
06:09But drive that knee as high as you can. You're halfway there. This shit burns like a
06:15motherfucker. I know it. Right there. I hear you, Mike.
06:19Let's go, guys. I wish I could hear how you sound right now. You got 15 seconds. I know
06:29you're cursing me out. I know you're cursing. Keep going. Come on. Five seconds. Drive that
06:36knee high. And three, two, good. Shake it off. Shake it off. Shake it off because we're going
06:44to the other leg, okay? We're going to the other leg. That same lunge knee drive. All
06:49right? Make sure you bring that leg back. Drive that knee forward, okay? We going. Drop
06:56your dumbbells after. And three, two, one. And ten reps. Don't sweat for shit, huh?
07:05Nope.
07:06You don't sweat for shit. That's okay. Drive that leg back. Five, six. See how her chest is
07:14up. She's bending both knees at 90 degrees. She's not leaning forward. Last one. Put your
07:22dumbbells to the side. Okay? Drop it down. We got 60 seconds. We're starting in three, two,
07:29one. Bring that leg back. Get up. Oh, yeah. Look at that hang time she's getting.
07:34How is she going so fast? Look at how high she's getting. I guarantee you she's going to outwork
07:39the boys right now. Hey, hey. Jake, stop. No, I didn't. Jake, stop. Come on, Jake. Let's see if
07:45Mike stopped. Let's go, guys. Team effort. Team effort, huh? Shake it out. Well, she looks like the
07:51captain today. Let's go. Lead these troops. Look how high she gets. Drive your knee every time. Keep
07:57going up high. Do not quit on yourself. You're halfway there. Keep going and look as good as Pranella
08:04look. Smile on your face. Let's go, guys. Make sure you smile. Come on. Keep smiling. You're
08:09halfway there, Jake. Come on, Jakey. I know it sucks, Jake. Keep going, Jake. Keep driving that
08:16knee. Drive. Drive. You got 10 seconds, guys. Keep going. This shit burns. Don't stop. Come on.
08:23Keep going. And five, four, three. I got a smile. Two, one. You're not the only one. Fuck.
08:32I have a smile, too. It feels good. All right. Grab medium-sized dumbbells, okay? I got this. We
08:37have a renegade row. So I'm grabbing 10s in case you're curious how much I'm lifting. You're
08:43going to go down into a push-up, but you want to make sure your dumbbells line up with your
08:48shoulder and you're in a high plank. Go all the way down. Come right back up. Pull. Pull
08:56without turning your hips. Then right back down. Move your dumbbells to the side. After that,
09:02you have plyo push-ups right here, okay? You got 10 reps here. 60 seconds of work. And
09:10three, two, one. Drive all the way down. Pull. Spread your feet wider if you're having a balance
09:19problem. Spread your feet wide. That'll give you more balance, okay? Good. Make sure your
09:25hips not turning. You're bringing your elbow past your torso, bringing them to the sky, backwards.
09:31Pull it past. Good. Halfway there. Good, Jake. Halfway there. Look at the balance he has.
09:39He has a wider stance. Makes it a little easier so his hips does not swing. You got two more,
09:46Jake. Keep going. Good. Last one, last one. Keep that core tight. Engage that core. And
09:52set it aside. Got it. Plyo push-ups. We're working full body right now. You're working your chest. We're
09:58working everything with this workout. One minute of work in three, two, let's go. Give me push-ups.
10:06Give me push-ups. I'm going to come join you guys. I'm going to keep going right here. I want you
10:13to keep going. Now, if this is too easy and you want to do something more advanced, now please do this at
10:21your own caution, okay? Now, you can come here and make it a little bit harder, all right? So, you can
10:27come here. Clap. Clap right behind your back. Right here. Clap. Clap if you want to challenge yourself,
10:34okay? But I recommend start on your knees before you get there. Keep going. Keep going.
10:42Penelo. And take out the Plyo. Just give me push-ups. Give me just push-ups. Don't jump. Okay? Keep that
10:50waist up. You got 15 seconds. This is not easy. All right? Keep your head up. Get your head up. Look
10:56forward. Do not overstress that cervical. Keep that head up. You got five seconds. Okay? Three, two, and
11:04stop. You are super strong, girl. Great job. Great job, guys. We got a side lunge. Grab heavy
11:12dumbbells, okay? This is last move of the round. So, just like we warmed up with, you're going to take
11:20a large step out, framing your shin. Then you're going to go to the opposite side, okay? We're going to do
11:2720 reps, and then we got 60 seconds of skaters. So, we're going to load up on one side. We're going
11:34to jump laterally to the opposite side, bringing that shoulder over your knee. 60 seconds after
11:41we do our side lunges. All right? Yeah. I'm going to join you guys. We're starting in three,
11:49two, and go. Right here. Step side. Frame your shin. Keep both dumbbells between your leg. Step right
12:00here. Keep your legs straight. The opposite leg that's extending is still straight. And notice,
12:11I'm looking up, not looking down. I'm not doing this. I'm staying up. I'm pushing off the back of
12:18my heel. You can even pick up your toes so you can push off that heel, okay? Make sure you're pushing
12:26off that heel. You have two more. Good. Last one. Good. Move. Make sure your space is clear.
12:34We got 60 seconds of skaters. In three, two, go. Here, here, here, here, here. Make sure you are swinging
12:47those arms through every time. Solid like that. If you want to go higher, you can go higher. But I
12:55don't care if you go higher. I just want to see you move laterally, okay? I want to see you push off
13:01and move just like Pranella is with that smile on her face. Oh, man. Oh, we're halfway there.
13:11Mike Nasty. Let's get it, baby. Mike Nasty already getting nasty. He a little sweaty right now. A
13:16little. A little. Good. Good. Good sweat. I like that. Good sweat. I like that shit, killer. Keep
13:23moving. Keep moving. Keep moving. Keep on going laterally. Push off a little bit further. You got
13:2910 seconds, guys. Keep going. Keep pushing. Keep pushing. Five, four, three, two, one. Take a 60-second
13:41break. Grab water. Kiss your kids. We got this round all over again. All over again. And then
13:47we have our burner at the end. Yeah. Mike Nasty. Let's go, baby. I love it. Jakey Poole. Hey, mate.
13:56What's up, mate? I'm good. I'm good. Oh, man. Where are you from? I'm from the UK. The UK? That's
14:02right. How's it out there? Oh, it's good. But, you know, thought I'd jump out here to the Sunshine
14:07State of California. Hey, Sunshine State is actually Florida where I'm born and raised. Sunshine. Did I get it
14:13wrong? Pranella, where are you from? I'm from Denmark. Denmark? Yeah. The happiest place
14:19on earth. Oh, really? Yeah. That's why she smiles all the time. The happiest people. All
14:24right, guys. We got the ground overhead. All right. Grab your heavy dumbbell. Okay. So,
14:30remember, we're in that squat. We're here touching the ground. Snatch it all over our head. And
14:35then we got squat jumps on after. All right. And three. I'm going to join you. Two, one. And
14:41touch the ground. Press over your head. Okay. It's like you're tossing those dumbbells to
14:48the roof, to the sky. But do not, do not un-grip. Keep your grip here. All right. Do not throw
14:56it to the sky. Just hold it. Press. Chest up. Last one. Good. Jump squats. One minute. Let's
15:06get started. In five, four, three, two, and go. Right here. Stay in. Land soft. Land soft.
15:17Land soft. Woo. I don't want to hear you. I don't want to. Shh. I almost slipped on my own
15:24sweat. Oh, no. That's the slipping hazard. Right. Okay. Wipe down your area if you need
15:33to. He got a lot of sweat equity going on right here. That costs a lot. All right. Keep
15:38going after you wipe down. Good, Pranella. Halfway there. With a smile on your face. We're
15:45going to make sure. Hey, Mac. Let's see if we can get a frown on her face by the end of
15:51this workout. Nope. All right. We're going to come back at the end of the workout. Come
15:55on. Come on. See if she's still smiling. Keep going, team. Let's go. Ten seconds. Keep
16:01pushing. Keep fighting. Jake, you look good. I feel good. Five, four, three, two. Come on.
16:10Give me one more jump. And stop. Good job. Good job. Great job, guys. We got a lunge knee drive.
16:18Okay. I'm going to show you what it looks like. Grab heavy dumbbells. Challenge yourself.
16:24Reverse lunge. Okay. Drive that knee. No drop foot. Flex that foot. Drop your weight. And
16:32then you have hops. Okay. Get right back up. Let's get started. Let's get started. Ten
16:38reps. I'm picking on Mike because he's shaking his head. And three, two, go. You know, it's
16:46like when a teacher asks you, like, hey, anyone want to come up, answer this question, and
16:52you turn your head. And they go right for you. You go right to you. Want to know why? Why?
16:56You brought the attention to yourself. You shook your head. I had to be on you. Come on.
17:02I need two more. Last one. Good. Set your dumbbells to the side right now. Get your ass right
17:07back here. Get your ass right back here. And five. And four. And three. And two. Let's
17:13go, guys. Let's go. And go. Drive. Drive that knee. High to the sky, baby. I'm right here.
17:19I'm all in your ear. You're going to quit on yourself today? Oh, you just quit on yourself.
17:25I said we making daily deposits. Let's go. Put yours in. Put it in. Let's get it. Let's go up.
17:32Okay. Yes, sir. All right. Let's go. I need you to work. If you want these results, you're
17:36going to have to work. We got to cash in, baby. We cashing in. Let's go. Jake, we cashing
17:41in. Halfway there. Let's push it. Let's drive that knee all the way up. Keep going, Jake.
17:47Get off your knees. That's a sign of weakness. Hands off the knees. That's a sign of weakness.
17:52Not today. Fight. Keep fighting. Keep fighting. Hey, I need your ass to keep fighting right now.
17:59You're not tired. You're mentally telling yourself that you're tired. Let's move. Come on.
18:03Ten seconds. Ten seconds. It's in you. Hey, this is in you. Yes. Yeah. You're lethal with it.
18:09You got three seconds, baby. You got one more. Great job. Great job. Take a break. You are lethal.
18:16You guys felt that one. But guess what? Now we got to switch over to the opposite side.
18:22What? All right. Let's do it. Penella, you still have that smell? That smell on your face?
18:28Yeah. Do you? All right. Let's go get it. Let's see if it changes. We got ten reps in three, two, one.
18:36Let's go. Mac Daddy, I'm going to break that smile today. Ain't that right?
18:40We going to... Oh, if you guys don't know who Mac Daddy is, that's the man that's operating the camera.
18:44Let's go. Keep pushing. Let's see if you're smiling. You got three more.
18:50Oh, she's still smiling and she ain't broke no sweat. Two more. Come on. Come on. Come on. One more.
18:54One more. Good. I made you do an extra rep. And drop that. Drop the dumbbell. We got a lunge hop.
19:00Guys, let's go. In three, two, go. Come back. There it is. If you can't jump, it's okay.
19:09If your legs feel like jello, just do this. Drive it back. Step through. Drive it back.
19:14Come on, guys. Step through. But I want you to move fast, okay? I want you to move fast.
19:18Keep going. Keep going. I'm joining. I'm with the team. I'm with the team. Let's go.
19:26Drive that leg back. Drive it back. Come with me. Keep grinding with me.
19:30Come on. Put that knee high to the sky. Keep going. Keep going.
19:35You're halfway there. It sounds crazy, but you got it.
19:40I guarantee you. Just control your breathing and stay zoned in. Stay zoned in. Do not stop.
19:49If you stop, it only gets worse. Just keep going. Embrace the burn. You got 10 seconds. Keep going.
19:56I guarantee you these last five seconds just made you. Three, two, stop. Great job. Great job.
20:07Let your legs shake your legs off. Oh, that shit burns. All right. We're going to get our renegade rules in.
20:14All right. I'm grabbing heavier dumbbells. If you want to, you can.
20:18We're going to start in five, four, three, two. Let's go. Push up. Pull. Pull. Spread your feet wide.
20:30Create your balance. Keep your elbow close to your body. Don't break form. If you break form, take a second.
20:40Recoup. Your hips are going to stay parallel to the ground. Look at this. She ain't broke her hips yet.
20:49You got good damn hips, girl. I like it. Good core. Good core. You got two more. Keep pushing.
20:57Pernella, my damn. This is the last one. Good. Good time. Move those dumbbells. You got those plyo pushups.
21:05All right. Move your dumbbells. We're going to start. A couple seconds. Don't throw them like I just did.
21:11Place them down. All right. We're going to start in three, two, one.
21:17If you want to stay here, stay right here. But if you're feeling a little frisky, get up. Get up. Just like that.
21:26If you're feeling it, get up. If you need to take the jump out because your chest is blowing, go ahead.
21:35All right. Take the jump out. If your chest is burnt and blowing out. Keep going. Take the jump out.
21:43Let's go. No, no jump out. Oh, he doesn't want to stop. He want the results more than anything. He want the results more than his excuses.
21:52I love it. Keep your form right. Mike, you a real killer. You a real killer. Jake, you a real killer.
22:00Yes, sir. You a real killer. Don't stop. Keep going. Put your heart into this shit right here because this shit sucks.
22:09It burns. I'm sweating with you. Keep going, Mike. Show them. Show them you got five seconds left in you. Come on.
22:15Yes, sir. Let's go. Yes. Time. Time. Take a quick second. All right. Wipe off real quick because we got our side lunge.
22:25All right. You know what I'm going to do. I'm coming out the shirt. I'm brightening up your day. Now I'm going to sweat up your day.
22:34All right. We got a side lunge and then we have skaters coming right out there. All right. And three, two. Let's go.
22:45Big side lunge. We got 20 reps right here. Okay. Big side lunge. Now, if you're a taller person, you can't go short.
22:54You actually have to extend all the way out to get the benefit of this. If you have a hard time going all the way out, you can take a second, put your dumbbells down,
23:04and I would just really sit deep into it to open up those abductors and your hamstring to allow you to go deep.
23:13Okay. Keep going. You're almost there. Oh, yeah. You got two more, guys. You got one more, guys.
23:23Put your dumbbells aside. Let's finish this round with skaters. Watch your sweat. Don't slip. We start in three, two, one.
23:36And drive. Switch. Switch. Switch. Good. If you want to get some height, you can get some height.
23:43If you just want to go laterally, stay low. The more lower you are, the more leverage you're going to have.
23:52Okay. Find your balance. This is a balance exercise. Absorb the lateral movement.
24:00Then push right back off and explode. It's super important in my work that you are laterally strong.
24:08Okay. Change your directions. Jake, come on, baby. Come on, baby. Let's go. Come on, champ. 20 seconds. Come on, champ.
24:17Let's make it to the fourth quarter, baby. Let's make it to the fourth quarter.
24:20Come on, guys.
24:20All right. Keep going. Keep going. You're almost here. Ten seconds. Drive your shoulders through. Absorb that contact. Go right in.
24:30Go deep. Don't stop. And four, three, two, one. Grab water. Grab water. Take this break. You have a 60-second break.
24:40And we're going to get over to our burners. Ooh. So, man, man. She's still smelling.
24:49Oh, but she's sweating. It's about time. She's sweating.
24:52Canella is sweating. Finally. I'm going to wipe down. I'm going to show you what we have.
24:56First move. We have a double hop run. So, you're going to balance on one side of your leg.
25:02You're going to hop in once. Land on the opposite. Once you land on that opposite, you have four runs.
25:08So, one, two, three, four. You're going to land back on that same foot. Then push back here.
25:14One, two, three, four. Okay? Land. One, two, three, four. Stick. Push. Land. One, two, three, four.
25:24All right? This is our burner. We got 30 seconds on. Ten seconds off for around the three minutes.
25:31Woo! Woo! That sounds crazy, doesn't it? We starting in three, two, one. Let's go.
25:40Here, here. One, two, three, four. Push. Back. One, two, three, four. Push. Back. Absorb it.
25:48Same thing with the lateral. Okay? On that second hop, go for distance. Good.
25:55Penella still has a smile on her goddamn face. I love it. You got 10 seconds.
26:00Good. Let that foot touch the ground and move off quick. Four, three, two, one. Take a 10-second break.
26:10Take that 10-second break. Shake it off. Shake those legs off.
26:14I can't shake it. Because we're going right back in. And five, four, three, two, go.
26:20Here. Hey. One, two, three, four. Jake. I about to hear you going, Jake. Oh, you want to play with your hair today?
26:29Yeah.
26:30Uh-uh. Put your hair up and let's move.
26:33Oh, you decided that you wanted to put a ponytail in.
26:36I'm in business now.
26:37Huh? Huh? Was it messing up your vision?
26:40It was messing up everything.
26:41Okay. That's okay. Safety first. Ladies and fellas, put it in the bow.
26:46What? Uh-oh. Don't lose yourself. And stop. And stop. 10 seconds.
26:51Hey. She didn't break her smile, but she almost broke her leg.
26:56Ah. Joking. We're starting in two, one. Let's go.
27:01Back off. Those breaks are going by fast, aren't they?
27:03We're not wasting time. Let's go. Hey. One, two, three, four. Push, stick. One, two, three, four. Push, stick. One, two, three, four.
27:18Good. Look how much distance Penella is getting. Laying lower so you can have more balance. There you go.
27:25Laying a little lower. Good. And stop. Good job. 10 seconds. See what I'm saying?
27:31Yeah.
27:32Laying just a little lower. This feels a little better.
27:33You have more balance. Yeah.
27:34Guys, laying a little lower, more balance. In five, four, three, two, one. Let's go.
27:43Get up. This one is a cardio killer. We are going to work your glutes as well on that lateral push.
27:51You are going to feel your glutes activating. We need your glutes for power. We need that glute to get height,
27:58to be run, be able to run faster, to be able to absorb more contact. You have five seconds to keep going. Good job, Mike.
28:07And come on. Get it there. And stop. Take a second. We're almost there, baby. Almost there.
28:13All right. Go in a little slower. All right? Balance yourself. Create your balance. We're starting. Last round.
28:21All right? And three, two, let's go. Right here. This is it. Right here. One, two, three, four. Push. Stick.
28:28One, two, three, four. Push. Stick. One, two, three, four. Push. Stick. One, two, three, four. Keep going. Keep going.
28:39This is almost here. We're almost there. Find your balance. Make sure you stick. Five seconds. You're going.
28:46Find your balance. Make sure you stick. And ten-second break. Good.
28:51Guys, I lied. We got one more round. One more round. And three, two, last one. And let's get it.
29:03Right here. This is it. I think so. I was joking. This is it. You're like, oh, my God. This might have been it.
29:11Yes, you get a break after this one. All right? You're almost there. This burner is a killer.
29:17Yeah. You got ten seconds left. Pace yourself. Hey. Just like this. Move. Pace. Five seconds.
29:26And three, two. And stop. Good job. Take that break. Guys, you need a minute right now.
29:34Take that minute. All right? We got crossovers. Oh, wait. Let me stop playing. All right.
29:42Listen. I'm going to demonstrate while you guys grab water. You're going to stay low.
29:48You're going to take this outside leg. Cross it over the midline of your body. Reset. Cross over.
29:54Push off. Cross over. Push off. Every time this outside leg goes over the midline.
30:00So here. Here. Here. Here. Here. It's crossing. I'm sticking. I'm pushing off. I'm sticking.
30:10Pushing off. Okay? Especially in sports. Being able to have a good crossover.
30:15Here. Sit down. I work with a lot of NBA pros. That crossover is crucial. All right?
30:21We got 30 seconds. 30 seconds on. 10 seconds off. And three, two, one. Go. Here. Push. Push. Push. Push. Push.
30:35Right there. Stay slow. Don't go hard. Stay low. Stay steady. Good. Good. Right there.
30:45Keep going. Steady. Cross that body. Mike, I want you to drive that leg over and not kick it back and stop.
30:54So right here. I want you to just stay here. Drive it over. Push off. Drive it right back over. Okay?
30:59Okay.
31:00And take a break. Take the break. All right? Catch some water because we're starting in five, four, three.
31:08Stay low. Two. Go slow. One. Go. Here. Cross over. Here. Cross over. Here. Cross over. Here.
31:16I want your shoulders to stay in front. I want to disassociate your upper body from lower body.
31:23Her shoulders are staying forward the entire time. She's not turning this way to cross over.
31:29She can separate her upper from lower body. That's what I want. Go slow, Mike.
31:35Five, four, three, two, one. Ten seconds. I know. It's a killer. It's all right. Go slow.
31:45Find your base. Sit down into it. Okay? And three, two, one. Right here. Stay right here. Stay low.
31:54Embrace it. Here. Turn. Shoulders straight. Okay?
31:59See? It's like you're going over a little hurdle. Hurdle. The little hurdle in life. Right there.
32:06Stay there. Stay low. Stay low, Mike. Let's go.
32:11Pernella ain't stopped yet, fellas.
32:12Come on, guys.
32:13I told you she was the team captain. Let's go. Three, two. Stop. Good job.
32:21Take that ten-second break. Great job, captain.
32:23We're going. Five seconds. Three. Oh, fuck. Two. Let's go.
32:31One. Slow. Great. Stay low. Okay? Keep those hips there. All right?
32:38I want you to, instead of opening up your feet, point your toes forward. Okay? There you go.
32:42Point those feet forward. Fuck.
32:44Look at the difference. She had her toes pointed out.
32:47Now she has them pointing forward as she go into that base squat of that crossover.
32:53Guys, you got five seconds. Okay?
32:55You got three seconds. Two. One. Mike, I'm going to cue you one more time.
33:01And this is A-okay. If you're doing what Mike's doing, Mike is crossing his leg back.
33:06I want him to cross it forward. Okay? Forward. Three seconds. Two.
33:10Yes, sir. Go ahead. Drop down. And cross it over. Good. Step. Cross it over. Good.
33:15Good. Now, that's it. Let's go, guys.
33:19Jake, get off your knees. Let's move. That's a sign of weakness.
33:24I'm not going to allow you to do that again because I know you're not tired.
33:28You're mentally telling yourself you can't do something that you're more than capable of doing.
33:32You got five seconds. Yeah. Keep those shoulders straight.
33:36Three, two, one. This is your ten seconds of glory.
33:42Okay? Breathe right now because I'm on you. This is the last one.
33:46I'm on you guys. Let's go. We're going in three, two, last one. Let's go.
33:52It sucks. It burns. But you can do this. You need to stay engaged.
33:59That's it, Mike. That's it, Mike. Good.
34:02Now, Jake, that's it, baby. You got 15 seconds. Stay low.
34:06Stop shaking your head. Stop shaking your damn head.
34:09Are you here to work or are you here to give up? If you're going to give up, get out of here, bro, because I could grab somebody that wanted.
34:15You got three seconds. Three, two, and stop.
34:20Shit. Take that damn break. Right now.
34:22If you're shaking your head doing this, you don't want it.
34:24Go ahead and leave. I only want people who want to be here. That's it.
34:28If you're not here to work, leave.
34:31I will sit your ass on this goddamn bench.
34:33We got a bench right here. We're starting in a couple seconds, but hey, give it everything you got.
34:39All right? Give it everything you got.
34:42All right. I'm going to show you the next move.
34:44We got knee tucks. You're going to stay low.
34:47I'm going to call it out. I want you to go up, back down.
34:5130 seconds on, 10 seconds off.
34:54Okay? I want you to clap those thighs as you go up or clap your knees right here and get right back down.
35:04All right? Mike, how you feel?
35:06I feel good. Let's get it.
35:07All right, team. We're going to do it together.
35:10We're going.
35:11I don't know about together.
35:12In three, two, sit.
35:17Up.
35:18Up.
35:20Up.
35:22Land soft.
35:23Up.
35:25Good.
35:26Up.
35:28Brace the land.
35:29Up.
35:31Bend your knees.
35:33Get down.
35:34Up.
35:35Up.
35:37Sit.
35:38Up.
35:39Five seconds, guys.
35:40Don't stop.
35:41Up.
35:42Up.
35:44Stop.
35:44Good job. Take a break.
35:4510 seconds.
35:46Shake your legs off.
35:48Penella, you a beast.
35:50You a beast.
35:50In three seconds, baby.
35:52I thought I was there.
35:52It's okay.
35:53And three, two, let's go.
35:56Up.
35:58Up.
36:00Up.
36:02Up.
36:03It's okay.
36:05Let's go.
36:06Up.
36:07Jake, you got this.
36:08Up.
36:09Come on, Mike.
36:10I'll watch you, baby.
36:10Get down low.
36:11Up.
36:13This ain't for everybody.
36:15Up.
36:15You are one strong person.
36:18Tell yourself right now, I'm strong.
36:19I'm strong.
36:20Up.
36:22Up.
36:23And stop.
36:24You're strong.
36:25Tell yourself right now, you're strong.
36:27You're strong.
36:27I'm strong.
36:28Get out your head.
36:28I'm strong.
36:29That's the worst place to be.
36:30We're starting in five, four, three, two, one.
36:36Get out your head.
36:38No.
36:40I know it happens every time.
36:41Fuck's thinking the next one.
36:43Hey, up.
36:45Hey, up.
36:47Purple.
36:50Up.
36:52Sit down.
36:53Sit that butt down.
36:55Green.
36:55Up.
37:00Up.
37:02Energize.
37:03Up.
37:04And stop.
37:05Fuck.
37:06Good.
37:07Ten seconds.
37:07Why are you waiting for her?
37:08She's still smiling.
37:09You're halfway there.
37:11Let's get back down.
37:12Let's get back down.
37:13In three, two, one.
37:17Up.
37:19Up.
37:20Keep going.
37:22Up.
37:23Keep going.
37:24Sit down.
37:25Slap the ground.
37:27Stay here.
37:27Stay locked.
37:28Up.
37:29Yeah.
37:31Up.
37:32Yeah.
37:33You got 10 seconds.
37:34Up.
37:35Keep going.
37:36Up.
37:37Mike, get down.
37:38Shit.
37:39Up.
37:40One more, Mike.
37:41Up.
37:42Good job.
37:43Take a break.
37:44Take a break.
37:45Take a break.
37:47Two more rounds.
37:48Two.
37:48Come on.
37:49Come on.
37:49Five seconds, baby.
37:52You got to be insane.
37:54Three, two, one.
37:56Sit down.
37:57Take a second.
37:58I'm going to allow you to breathe.
38:00Catch yourself.
38:02Up.
38:03That hurts the most, sitting in.
38:05Up.
38:07Up.
38:08Penella ain't stopped yet this entire workout.
38:11Show up.
38:11Don't stop.
38:12Up.
38:14Up.
38:1510 seconds, guys.
38:17What are you waiting for?
38:18Up.
38:20Five.
38:20Up.
38:21Three.
38:22Up.
38:23Stop.
38:27Let's go.
38:28Let it out of you.
38:29In five.
38:30Four.
38:31Let this out of you.
38:31Three.
38:32Two.
38:33One.
38:34It's the last one.
38:35Up.
38:37Let it out of you.
38:38Fuck.
38:39Up.
38:40Scream in your living room right now.
38:42Up.
38:43Get that hate and that doubt out of you.
38:46Up.
38:47Up.
38:48Up.
38:50Up.
38:52Shit.
38:53Let it out.
38:54Up.
38:5510 seconds, Penella.
38:57See how strong you are?
38:58Up.
38:59Up.
39:00You worked hard.
39:02Up.
39:03And stop.
39:05Grab water.
39:07This is the last one.
39:08Oh, you just said that.
39:09Okay.
39:10We got two-inch runs.
39:11We got 60 seconds as a break.
39:13Baby, calm down.
39:13Fuck.
39:15He's delusional.
39:16He doesn't know where he is.
39:18Grab energized.
39:19Grab hydrate.
39:20Get charged up for this last one.
39:22We got 30 seconds.
39:25Two-inch run in place.
39:26All I want you to do is just tap those feet as fast as you can.
39:31Don't drive your knees up, okay?
39:34Guys, we got 30 seconds on.
39:37What?
39:38How many seconds off?
39:3910.
39:40Good.
39:41You guys got 20 seconds to cool off.
39:43We're going to go ahead and do this last one.
39:46Catch your breath.
39:48Catch your breath now because I don't want to see you break, baby.
39:51I don't want to see you break, baby.
39:53I don't want to see you break.
39:54Wait, let me not see you soon.
39:5510 seconds.
39:56All right?
39:57We're getting started in five seconds.
40:00Four, three, two.
40:03Let's go.
40:05Right there.
40:06Right there.
40:07Right there.
40:08Right there.
40:08Dig.
40:09Dig.
40:10I want to hear your feet move right now.
40:12Good.
40:12Good.
40:13Legs are tired.
40:14Your legs are tired.
40:16This is it.
40:18This is it.
40:19I want to hear it.
40:21That's it.
40:22That's it.
40:23Keep going.
40:24You got 10 seconds.
40:25This is a hard workout.
40:28This ain't easy.
40:29Five, four, three, two.
40:33Stop.
40:3410 seconds.
40:36This ain't easy.
40:37This shit ain't for everybody like we said.
40:39Mike, is this for everybody?
40:40Fuck no.
40:41Let's go.
40:42In three, two, I'm with you, Mike.
40:45Go.
40:46Yeah.
40:47Yeah.
40:49Yeah.
40:51Let it out.
40:52Let it out.
40:53Let it out.
40:54Just scream, Mike.
40:56Get it out of you.
40:58Scream, Penelo.
41:00Let it out of you.
41:01Scream, Jake.
41:03Let it go.
41:04You got 10 seconds.
41:06That's the will.
41:07That's the power you got to bring.
41:09In five, four, three, two.
41:13Take a break.
41:13Shit.
41:14Fuck.
41:14You, it felt good when you screamed.
41:16Scream at home.
41:18I guarantee you, it's going to feel better.
41:20Get it out of you.
41:22Get it out of you.
41:23And three, two, one.
41:27Move those feet.
41:28Move those feet.
41:29Go insane.
41:30Give me your crazy eyes.
41:32Go right now.
41:33Give it everything.
41:35She brought her crazy eyes.
41:36She came to death.
41:38Fuck.
41:38She came to work.
41:39She got her crazy eyes.
41:41She's moving.
41:42Let's go, fellas.
41:43You got 10 seconds left.
41:45Keep up with your captain.
41:46Keep up.
41:47Keep up.
41:48Crazy eyes.
41:49Crazy eyes.
41:51Three, two, stop.
41:54Halfway done.
41:55Halfway done.
41:56Halfway done.
41:57Yeah.
41:58Woo.
41:59You're halfway done.
42:00One and three, two, one.
42:04Let's go.
42:05Woo.
42:05Yeah.
42:06Yeah.
42:07Yeah.
42:08Yeah.
42:08Yeah.
42:09Yeah.
42:10One.
42:10Let's go.
42:11That's it.
42:12That's the same energy I need.
42:14I need your face to go at it.
42:15I need everything at you.
42:17Throw it all.
42:18Move your hips.
42:19Turn it if you need to.
42:20It's okay if you're moving slow, but just don't stop.
42:23Just don't stop.
42:24You got 10 seconds.
42:25Don't stop.
42:26Charge those feet.
42:27Slow feet.
42:28You ain't going to eat, baby.
42:28Oh, that's it.
42:31Three, two, one.
42:34Oh, Raffi, this guy right here, he went at it.
42:38He charged those feet faster.
42:40You guys charge it faster.
42:41We got two more rounds.
42:43And three, two, one, go.
42:46Right there.
42:47Move your feet.
42:48Move those feet.
42:49Move those feet.
42:50It's okay.
42:52Get it going.
42:53Get it going.
42:54Let's go.
42:54Get low.
42:55Come on, Jake.
42:56Shake it out.
42:57Take a break.
42:57Shake it out.
42:59Shake it out.
43:00Shake it out.
43:01You got this.
43:02You got this.
43:03Uh-huh.
43:04Let's go.
43:05Let's go.
43:0510 seconds, Jake.
43:06That's it.
43:07That's it.
43:08Yes, Jake.
43:09Yes, Jake.
43:11Yes.
43:12Five, four, three, two.
43:15Yes, Jake.
43:17Shake it off.
43:18Go get it.
43:20This is the last one.
43:22Go get it.
43:23Three, two.
43:25Let's go.
43:26Let's go.
43:27Woman up.
43:28Man up.
43:28Go for it.
43:29Go for it.
43:30I'm turning my hips.
43:32I want to turn my hips as I go.
43:35I'm turning hips.
43:37Fuck.
43:38I'm turning hips tonight.
43:39Turn your hips tonight.
43:41Oh, everybody.
43:42Turn your hips, Jake.
43:4310 seconds, Jake.
43:45Don't stop, Jake.
43:46Don't stop.
43:47In five, four, three, two, one.
43:53Great fucking job, Jake.
43:55Good job, Jake.
43:57Good job, Penella.
43:58Good job, girl.
43:59Come on.
43:59I got you to sweat today.
44:00You did.
44:01I'm so glad.
44:01Good job, Mike.
44:02Yes, sir.
44:02Good job.
44:03Most importantly, great job.
44:06We're cooling off.
44:07We're cooling off.
44:08Yes.
44:08Let's sit on our butts.
44:10We put your legs to use.
44:11Tuck one leg in.
44:13I want you to pull that hamstring.
44:16Five seconds.
44:18Three, two, switch.
44:21Switch on over.
44:23Tuck it in on the other side.
44:24Hold it for five, four, three, two.
44:30You guys did amazing.
44:31This workout was hard.
44:33This shit.
44:34We're doing it again, okay?
44:35One more on each leg, all right?
44:37This one was hard.
44:39I know you pushed yourself.
44:42Switch it.
44:43You earned your stripes today.
44:46Yes, sir.
44:46You got your good workout in.
44:48Yeah, boy.
44:48Yes, you did.
44:49Who got a good workout in?
44:50Hell yeah.
44:51Oh, yeah.
44:52Definitely.
44:52Oh, yeah.
44:53Now, you're going to come right here.
44:55We're going to make an L.
44:57You're just going to sit right into it.
44:59It's going to open up this hip.
45:01It's going to stretch out this hamstring, okay?
45:03We're going to hold this for five, four, three, two.
45:08Oh, that feels good.
45:09Switch.
45:10Create an L.
45:11Oh, one more time.
45:14Sit right in here.
45:15You guys, you guys did amazing.
45:18You really fucked me up that while.
45:20If I fucked him up, I know I fucked you up.
45:23Right?
45:23It's okay, though.
45:24All right?
45:25Keep pulling it.
45:26And switch it again.
45:28Let's switch it.
45:28Let's really control our breathing.
45:30Pranella?
45:32Yeah.
45:33That was great.
45:35Good.
45:36Was that great, guys?
45:38And switch.
45:39Good.
45:40This is it right here.
45:42All right.
45:43This is the last one.
45:44Just sit here.
45:46Cool off.
45:46One, two, three, two.
45:50Woo.
45:50Man.
45:52Way to fucking bring it today.
45:54We had our daily deposit.
45:56You cashed in.
45:57Tomorrow, we're going back again.
45:59We got pull tomorrow.
46:01So show up.
46:02Don't miss it.
46:04Get the best out of this, okay?
46:06Good job.
46:07I'm going to go check in on Jake.
46:09I think we lost them.
46:11You lost me in those two-inch runs.
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