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00:00No, we haven't got it. Just come back.
00:06Have we got it this time?
00:09Take your feet wide.
00:11It got louder when I turned it up. It's impressive.
00:15Reach up. Nice and tall.
00:19Squat down. Feet wide.
00:22Squeeze out. Chest up.
00:25Hamstrings. Push the butt back.
00:30Hands to the floor.
00:32Roll up. Ready. Step touch.
00:39It's the most body attack, body attack there is.
00:42It's my favourite body attack.
00:45I usually say combat.
00:48At the arms.
00:51Too busy body attacking.
00:54Just nice and tall.
00:56Chest up. Core on.
00:58Core on. Where do we go?
01:01Bounce wide.
01:07Run in.
01:09Eight, seven.
01:11Push back.
01:12I really don't think you're strong enough.
01:15So nice and wide.
01:18Either walk.
01:20Core bones come in.
01:23Inside me say.
01:26Step tight.
01:30It's round one done.
01:34Can you tell I like this one.
01:36Too much Easter eggs.
01:39Too many.
01:40Squat down.
01:44What are you meant to do?
01:46Toes out.
01:47Knees out.
01:48Hips back.
01:51When you're ready.
01:53Add the arms.
01:59Nice and low.
02:04Smiles are on.
02:06Bounce.
02:08Do you believe?
02:11You don't go that high.
02:13Run in.
02:16Run back.
02:20Bounce.
02:22Bounce.
02:22All the way.
02:25Run in.
02:29Good.
02:32Step touch.
02:37One last one.
02:39Damn, it's over.
02:42That's sad.
02:44Side lunge.
02:46Right side.
02:48Right side.
02:49Nice.
02:51Same thing.
02:51Hips go back.
02:53Knees go out.
02:56Yes.
02:58Switch left side.
03:00Eight.
03:01Seven.
03:03Flat bike.
03:06We're feeling strong.
03:09I think so.
03:11Bounce.
03:16Are you smiling yet?
03:19Run.
03:23You can go further.
03:25You can go further.
03:30Right to me.
03:32Come in.
03:33Come in.
03:35Still just in the way.
03:38Keep going.
03:50Step curl
03:58Nearly warm
04:00Glutes and hamstrings
04:02Stay here
04:09It was sore
04:11That doesn't work
04:15Three gollops, or three steps
04:18Three, two, step across
04:22You should never listen to me
04:29Mix and part
04:31So you can take it high
04:33Or you can take it low
04:38We're gonna rock it tonight
04:42It's not really night
04:44This afternoon
04:47Stay here
04:48Step curl
04:52Leg up
04:53Kick the back
04:56Soft knees
04:59Start to bring it forward
05:05Squeeze the belly
05:07Knee up
05:09Two drop squats
05:13Run forward
05:16Eight
05:17Two squats
05:22If you want
05:23You don't need to drop
05:27Just step it out
05:29March in
05:30Yes
05:36Halfway
05:48Yes
05:49Same
05:54Last one
06:00Step curl
06:07We're nearly done
06:08We're nearly done
06:08The body attack half
06:11Secular band
06:13Three
06:15Three
06:16Step across
06:18I told you not to listen
06:22She never listens to me in the house
06:29Half the arms
06:34Squeeze the back
06:36Squeeze the butt
06:38Yes
06:44Step curl
06:45Stay
06:50Hello
06:51Pick it up
06:56Lift the knee
07:02The middle of the body
07:06Glutes your knees
07:09Drop squat
07:12Run
07:14Now watch this
07:16Right
07:17Left
07:21Let's go
07:25There's just an option
07:28Hands step
07:29Or bounce
07:33Four more
07:41Dropping it
07:46Three
07:51Last one
07:53Super low
07:57Step knee
08:02Easy
08:16Just keep going
08:19Straight up
08:22Three
08:23Two
08:24One
08:26That was a lot of knees
08:29But we've got more
08:31There's always knees
08:45There's only two body attacks
08:48Because I had long
08:49Corbat tracks in
08:57They're all six and a half minutes
09:00Six and a half times three
09:02Thirteen and a half
09:05Nineteen and a half
09:06Not slow
09:09What would be
09:09Six through the eight
09:10Ten
09:11How did I level
09:12Man
09:13Do you know
09:15Didn't pass it though
09:17I did pass it
09:19I got an E
09:20E for X
09:23I shouldn't be telling you that
09:25I've got no relevance to this whatsoever
09:30Just wanted an extra long break
09:32Stretch out the arms
09:37Remember when you're ready
09:40And we all know this one
09:42Right leg
09:43Jump cross
09:48Watch in for your first track
09:51It's hard training
09:53It's speedy
09:56Go to right the shoulders
09:58And hit the nose
10:00And hit the nose
10:03Are we ready
10:04Four
10:06Three
10:06Two
10:06One
10:07Double jab cross
10:11We've got all the time
10:17First one
10:18We're just finding the targets
10:20Finding the range
10:28Hook
10:29Right side
10:32Thirty-two
10:33And from the ground up
10:36Hill
10:37Knee
10:37Hip
10:38Shoulder
10:40Sixteen
10:43You want to squish this in
10:46Get the bug
10:50One
10:51Two
10:51One
10:52Two
10:56Oh I'm trying not to sing
11:01If you don't want to squat
11:03We can jack
11:05No
11:06Other way
11:11One more
11:14Three
11:15Two
11:17One
11:21David kept playing this song
11:23In Tabata
11:25That's why I'm doing it
11:26Fun fact
11:31Shake it out
11:34Stay on the right
11:35Four
11:36Double right left
11:41Four
11:42Double
11:44So as the music builds
11:46We're going to combine combo one
11:49Combo two
11:51We're going to kill the shoulders
11:54Who needs shoulders?
11:57Two hooks
11:59Two jacks
12:01Two jacks
12:06And remember your option
12:09If you're down here
12:10If you're down here
12:11You've got to sing
12:14What's the deal?
12:19Where do we go?
12:22Level two
12:32Body
12:32Body
12:33Body
12:33Cobalt
12:3367
12:3667
12:37Muscle
12:38Body in a room full of adults
12:40I'm 19
12:44Three
12:45Two
12:46One
12:47You left
12:49Left side
12:55Jump
12:57Cross
13:03Now this time
13:04Really use the shoulders
13:07It's going to activate the core
13:11One big core workout
13:16Combo
13:16Two more
13:17Double
13:24It's fast
13:26Faster traction
13:28Speed
13:30Yes
13:39Left arm
13:4132
13:4331
13:47Never get past 31
13:49Never get past 31
13:52Think Phil holds the record for 28
14:00How many?
14:03Two hooks
14:04Two jacks
14:05Two hooks, two jacks
14:06Two hooks, two jacks
14:11Hoist the shoulder
14:14Don't need them
14:16Don't need them
14:16But keep it up
14:17Don't want to come down
14:20Don't want to come down
14:21Yes
14:23One more
14:26Three
14:30One more round
14:37Put the two together
14:40One massive combo
14:44Cardio training
14:46Left leg
14:47Four
14:48Double left right
14:53Four
14:54Double left right
14:58So take it easy
15:01So take it easy
15:01There's no breaks
15:02From now until Muay Thai
15:07Four
15:08Double
15:10Two hooks
15:11Let's go
15:13Here we go
15:25Turn the hip
15:27Turn the hip
15:29Turn the hip
15:31Are we ready?
15:34Level two
15:45You guys are smashing it
15:56Three
15:57Two
15:58One
16:00Well done
16:02Well we have one more break
16:04We are the kings of the party
16:06I'll just pause it
16:07Are you ready?
16:08Are you ready?
16:08Put your
16:11We're ready to be kings of the party
16:14Queens of the party
16:17Fans anybody?
16:22It's getting to be fan time
16:24It doesn't make any sense
16:26It's warm
16:28That's a better way of saying that
16:29We go
16:31Do it
16:33Only got two more
16:35One six minutes
16:36One seven minutes
16:42Double right knee
16:43Double left
16:47Are you ready?
16:49Are you ready?
16:49Put your hands up
16:50Ready?
16:52Put your hands up
16:53Are you ready?
16:54Put your hands up
16:55A little more
16:56Put your hands up
16:58Put your hands up
17:02Behind the neck
17:04Six eight
17:05Right leg
17:11So like I said
17:12It's long
17:13If you wanna come down
17:15It's all good
17:17Left leg
17:22You wanna pull
17:24Just as much as you push
17:26Just as much as you push
17:29Three
17:29Two
17:30One
17:32Right leg
17:33Jab
17:34Cross
17:35Descend elbow
17:36Right
17:37Left
17:37Right
17:41Speed it up
17:45Easy
17:46Easy
17:47It's the only thing easy in my time
17:52Non-stop
17:58Crotch down
17:59Top down
18:00Open the hand
18:04Back knee
18:07Put your hands up, jump, cross elbow, back knee, six, five, four, pass the over chin movement for a whip,
18:27just because the music slide, I bet you all did it.
18:38Three, two, one, jab, cross, hook, right, left, and right, speed, guard up, move to right, other one, knee, shoot,
19:05knee, check, square the hips, then open, it's an L shape, mash up the place,
19:22one more, run, right, left, all the way, up, we're dying, put your hands up,
19:42I want to see your hands, five, three, two, one, double left knee,
19:56are you ready, put your hands up, it's a breather if you're with me, put your hands up,
20:08put your hands up, every beat, the knee lifts, a little higher, we're lifting,
20:24three, try this, use your obliques, cross the side, right side,
20:30good, awesome, stay with it, five, three, two, one, jump, cross, descend,
20:56if you need a break, no you don't, this is Muay Thai, it's hard, non-stop,
21:15jump, back knee, 16, jump, cross elbow, six knees, six, reach and pull, yes,
21:37now that last knee, big,
21:50three, two, one, one more round, jump, cross hook, amazing,
22:06there's not much rest,
22:09there's not much rest,
22:12they're coming,
22:15shake,
22:18attack,
22:21defend,
22:23knee up,
22:24we use the hands,
22:33mash it up,
22:34mash it up,
22:35one more,
22:36left, right,
22:38go,
22:44this is it,
22:47start to push,
22:49halfway,
22:52put your hands up,
22:59five,
23:00three,
23:01three,
23:03one,
23:05wow,
23:08we'll turn this one down just a little,
23:17okay,
23:19we have one more,
23:25left leg,
23:28run,
23:31I don't want to run,
23:35right leg,
23:37hooks,
23:37right leg,
23:42level one,
23:43level two,
23:48level one,
23:50you're just finding your target,
23:52jaw,
23:54or temple,
23:57unwind,
23:58four,
23:59three,
24:00two,
24:00one,
24:00two hooks,
24:07six and a half minutes,
24:10endurance,
24:13that doesn't mean you start,
24:15down here,
24:17we give it a lot,
24:20give it more,
24:22two,
24:26three,
24:27and your core,
24:28it's like a tornado,
24:30the more compact,
24:32the more damage it does,
24:35so get low,
24:37unwind,
24:38yes,
24:43three,
24:44two,
24:45one,
24:48single jab,
24:54stiff jab,
24:55stiff jab,
24:58if you're stiffed up,
25:00it's all about speed,
25:03so get in,
25:04get out,
25:05jump jab,
25:08right up,
25:12knee comes down,
25:13just strike out,
25:14stay down,
25:16corkscrew,
25:17three,
25:19can't you see,
25:22look at your target,
25:25get it done,
25:26get it done,
25:33we're ready for the combo,
25:35four,
25:36four,
25:36three,
25:37two,
25:37one,
25:37go,
25:40the words,
25:42they tell me that,
25:43I want you,
25:46we won't call bad,
25:50as she was before,
25:53low,
25:55wrist tight,
25:58three,
25:59three,
26:00two,
26:01one,
26:05body combat 67 again,
26:09easy run,
26:15and this time,
26:16I want to thank you to think,
26:19about your reason why,
26:21hoops,
26:24what do you want,
26:28let it go,
26:34with every punch,
26:36when you think about that one thing,
26:39that's the only thing you're thinking about,
26:41it's nothing you haven't done before,
26:45four,
26:47two,
27:02get it out of the mind,
27:04put it in the belly,
27:11I want you,
27:17yes,
27:17skill,
27:27single jaw,
27:28left arm,
27:33it's your last time here,
27:37every jab counts,
27:39stiff jab,
27:45boxer's favourite move,
27:47jab,
27:48right to the face,
27:49lift the knee,
27:52now you don't do those in the ring,
27:54but it gets you ready,
27:57the core,
27:57the cardio,
27:59corkscray,
28:06it's taken over,
28:09shoulders,
28:13keep going,
28:17I see it,
28:20four,
28:21three,
28:28hopefully everybody's thinking,
28:30for your reason why,
28:33six different reasons,
28:35my reason,
28:37you guys,
28:39every week,
28:42three,
28:43two,
28:46one more,
28:49a minute and a half,
28:51feet wide,
28:53feet wide,
28:54double right jab,
28:55double left,
28:56double left,
29:00front stance,
29:01use the feet,
29:03lean the body,
29:07three,
29:07eleven and one,
29:08four,
29:09three,
29:09two,
29:10one,
29:10go,
29:18it's the final push,
29:23you haven't come this far,
29:25just to go this far,
29:28so where do we take it,
29:30right left,
29:31jab,
29:36now you know how to jab,
29:38but what you don't know,
29:40is for how long,
29:4320 seconds,
29:46all the way home,
29:52eight, seven,
29:52right hand,
29:55well done,
29:58that was sweaty,
30:00warm and sweaty,
30:02but awesome,
30:04finished on time,
30:06just two weeks in a row,
30:10well done,
30:10and that's how it works for you.
30:10so that's how it works for you.
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