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Shaun T: Come on y'all! Let's go!
Push. Push, y'all! Push, push!
Come on! Come on, y'all!
Look at that power.
This is Insanity.
Come on, come on, come on. Go!
That's it! That's what I'm talking about!
Dig with me, I'm right here. You can do it.
(voiceover) Shaun T. Right there baby, ah!
(voiceover) Dig deeper!
Alright, guess what? You're here for Pure Cardio.
We're gonna hit it. Stay safe. You guys ready to go?
One, two, three. All: Insanity!
Alright. Make sure you have your water ready.
Start to jog it out right now. Start to jog it out. Nice and easy.
The most important part of your workout is right now.
The warm-up. Never compromise form.
Always stay with me. Stay strong.
If you need to rest, take that break.
But we ain't gonna worry 'bout that now.
How we feelin' y'all? Crew: Yeah!
Push. You got 15 more seconds here. Take it easy.
In about ten seconds, we're gonna go into jumping jacks.
Just make sure you take your knees nice and soft, and you push it up. Ready?
And five, four, three, two, one.
Ready? Start to jack it out. Lift. Stay with me.
Keep the knees soft when you jack.
And always, when you jump and land, I want you to think about your core.
And think about being nice and strong.
On these jacks, keep your arms straight...
...touch your fingertips every time.
Are we good, y'all? Crew: Yeah!
Just keep pushing. Keep going. Lift it up. Yeah.
Shaun T. gotta focus right now.
I'm gettin' warm. I'm in it. Come on.
In five seconds, we're go into something called "the Heisman."
You hop right and left. Bring the knee to the chest. Ready?
Come with me. Right and left. Stay with me.
See how my body's nice and center?
I'm down. I'm hopping side-to-side.
My core is tightening as my knee comes up. Okay. Push.
Again, keep the knees nice and soft as you land to the ground.
Exhale as the knee comes up.
Keep breathing, come on.
Good job. Work it out.
In five seconds, we're gonna keep the Heisman...
...but it's one, two, three, Heisman. Ready, guys?
One, two, three, boom! Ha! Stay with me.
Here, down. Start to breathe.
Exhale. Inhale.
Exhale. Push, come on.
You're in it. Pure Cardio.
(dance music)
Alright, you got about ten seconds left.
Then we're gonna go into Butt Kicks.
This is a good drill for speed, okay?
Getting heels up to the bun. Four, three, two.
Let's go to Butt Kicks. I'm here.
Watch as I turn to the side.
Boom. It's all about speed. Working the calf muscles here.
If you wanna get faster on the track, faster on the court...
...this is the way to go. Lift the heels up.
Okay, keep pushing. Keep moving. Breathe.
Every time you run, act like you're holding potato chips in your hand...
...and your jogs are nice and loose.
So you exert less energy to keep it safe.
Are we good, y'all? Crew: Yes!
Five seconds. We're going to High Knees.
Another thing that's gonna give you power. Ready? Lift.
I'm getting my knees above my waist here.
Lifting it, lifting it. Push.
See, I'm pushing up. And I'm moving.
My arms are pumping, but I'm still staying relaxed.
Keep breathing. Come on.
Are we good y'all? Crew: Yeah!
Come on, push, push. Keep going.
Next thing we gonna go into, in five seconds, is the Mummy Kicks.
Check it out as I go. Arms out. Nice and straight.
Feet off the ground. Kicking it out.
Okay, now. Sometimes when you start to get tired...
...your hands will come below your shoulders.
But keep them up. Breathe.
Okay, are we good y'all? Crew: Yeah!
Fifteen more seconds here. Then we repeat the warm-up.
But we go just a little bit faster.
So your heart rate goes up a little bit higher.
Push and breathe.
Five seconds, y'all.
Are we good? Three, two.
Back to the jog. Okay, now. We're jogging.
You're probably breathing hard right now.
Coming back. How you doing, Tania? You're in.
I want you to really focus on Tania now.
As she's moving, she's breathing. Abs are tight.
How's this Insanity warm-up for you right now?
Okay, warm it up. Keep the focus, keep the jog.
Keep it going, come on. Keep pushing, keep pushing.
Ten seconds left.
We good, y'all? Crew: Yeah!
And five, four, three, two.
We go back to the jacks. A little faster now.
And push.
Come on. I don't care how many times...
...you've done this warm-up. Like I said:
It's very, very, very important to push through.
Come on, keep going.
Lift. Breathe through it.
In ten seconds again, we're gonna go to that Heisman, okay?
Like I said, you should be moving with me.
A little bit faster right now.
Ready? Right, left. Boom.
Heisman up. See how my body's over?
You see my core is nice and contracted as I'm down.
Working the obliques. Stay with me.
Side to side. Make sure you're not twisting your body, okay?
You're here. Push through.
Keep moving. Ten seconds.
Come on.
Four, three, two.
Ready? One, two, three. Boom. Ha.
Exhale.
Keep going, keep going. Push.
How you doin', Frankie? Frankie: Pushin'.
You good? You going? You feel it? Come on, push!
Working the abs too? Come on. Alright.
Come on, keep it going. Come on, 15 more seconds here. Push.
You're right here with us. You can do it. Stay strong.
Keep breathing through. Okay?
And five seconds. Four, three, two.
Back to the Butt Kicks. Ready? Take it up.
Again, remember I talked about speed?
These next two exercises...
...are calf and hip flexors for speed, okay?
Lift it up. Push. Breathe.
How we feelin', y'all? Crew: Yeah!
You're part of this team. You gotta keep it up. Keep goin'.
Five seconds.
Ready? High Knees. Go.
You're just a little bit faster now.
Keep breathing.
Keep breathing, y'all. Come on.
Five seconds. Four, three, two.
Ready? Mummy Kicks again.
Arms out. Now pick it up.
We good, y'all? Now listen up. Listen up. Keep going.
This is the last exercise in the warm-up.
We're gonna do it again. But next time, you gotta push.
You gotta speed. It's all about speed.
Your heart rate's gonna be up. Are we good, y'all?
Come on. Ten more seconds here.
Core is tight. My core is tight.
Four, three.
Ready, y'all? Go! Alright, now.
Knees up. Push, push! Come on, let's go!
Work! Come on, come on! Come on!
This is your time to go! This is your time to get fast!
Look at my feet here. Push! My knees are up.
Dig through, dig through.
Don't stop! Come on, push! Work!
Come on, keep going, keep going!
Pump through it. Pump through it. Pump through it.
Come on, ten seconds left. You can do it. Pump through.
Come on. Five, four, three, two.
Jack it up. Up. This time, it's as fast as you can go.
Don't stay with me. Push! Come on.
Come on, Johnny, straighten out those arms.
A little faster, a little faster! Go! Come on.
I need you to speed it up. Come on. Up, and up. And up, and up.
Come on, push. Core is tight. Go, go, go, go!
Come on, Miley. Work.
Are you there? Yeah!
Come on, push. Takin' out those arms. Arms, hip to shoulder.
Hip up! Come on, go, go, go!
Ten seconds left. Come on.
Push. You can do it. You can do it. You can do it.
Ready? Heisman, fast!
Boom, boom, boom! Come on. Power through.
Come on. Body down. Knees up.
Work.
Come on, y'all. Fifteen more seconds.
Come on, how we doing? Crew: Woo!
Work, work, work.
Four, three.
123.
Okay, now it's about speed.
Be careful with your steps. Make sure you're on a nice surface...
...so you don't twist your ankle.
Come onto your toes. Knee up.
Don't forget to exhale, okay?
Come on, five seconds.
Butt Kicks. Now it's time for speed.
Come on, Tania. It's now time for speed. Faster, up, up!
Come on, come on.
If you're feeling like Tania right now, I understand. Okay?
If it's your first time, you can always grab water. If you're in it, push.
I want you to pick it up. Work those calves.
Come on, push, push. Let's build them.
Come on, go. Ten seconds left.
Come on, this next part is what it's all about.
It's where your speed comes in.
Three seconds, two seconds.
Ready? High knees! Go, go, go, go! Pump, come on.
Mario, push. I need faster turnover.
I need turnover. When I say turnover, look at these knees.
Okay? They're up. Go, go, go.
Come on, push. You can do it.
Feel it. We're almost through the warm-up.
We're almost gonna stretch. So push, push, push and go.
Keep going, don't slow down. Ten seconds.
Go. Go. Come on, push.
Three, two, one.
Mummy Kicks. Go. Come on. Alright.
Faster Mummy Kicks. Push it through.
Push it through, y'all. Come on. Go.
Come on, this is it. Keep the arms straight.
Core tight. Are we good, y'all?
Come on, 15 more seconds.
Fifteen. Breathe through it.
Five seconds.
Alright, now shake it out.
Woo! Alright, you probably feel good now.
Shake it out, shake it out. Grab water. Hurry up. Quick!
Grab the water, you probably need it.
We're going to go into our stretching now, okay?
Feet shoulder-width apart.
Slightly bend the knees. Bend the knees down. Arms here.
Quickly, y'all. Get back here with me.
Inhale.
Exhale down.
Inhale again.
Exhale down.
Inhale again.
And exhale.
One more. Lift it up. Hold it up.
Bend your arms a little bit.
Keep the legs straight. Go into a flat back. Okay?
Push up. Body is flat. Here.
Now take a lunge to the right side.
Make sure your knee stays behind your ankle, okay?
Push. Sit into the glute.
Take it to the other side.
Keep breathing through it. Stomach is nice and tight.
Ready? We move over. Hip flexor stretch.
Arms stay out. Make sure the back leg stays straight.
Push. Hip flexor into the floor.
Arms lift up.
Drop it down further if you can. If your knee starts to bend, stay up.
Drop both hands to the floor. Hold it here.
Take the right hand, put it to the back of the room.
Lift up. Stretch. Hold it there.
Back leg stays straight. Hold it.
Straighten out that back leg.
Drop the right hand to the floor.
Keep your body in the same position.
Left hand up. Palm facing me.
Hip into the floor.
Push it down. Breathe. Core tight.
Drop it down. Take your right hand behind.
Come up, straighten out the legs. Stretch it.
Again, leading with your chest.
This is not the stretch.
Make sure you lead with your chest. Okay?
If you can't go all the way down there, make sure come up...
...till you're in a flat back just like this, okay?
And not come down. Hold.
Come onto the right leg. Left leg goes back.
Try to keep it 90 degrees. Try to keep it 90 degrees.
Ready? We're going in and out.
You take it in, and back.
And nine. Back. Come on.
Eight. Back.
Contract the core as the knee comes in.
Six.
Five.
Four.
Three. Two.
Hold the knee in, step back, turn it out into a lunge.
Deep lunge if you can get there, okay? Deep lunge, deep lunge.
Make sure the knee stays behind the toe.
If that's too much, just come into a regular lunge, okay?
Take it down if you can. Hold.
Breathe through.
We gonna take it to the other side. Use your hands. Walk.
Hip flexor stretch. Arms out to the other side.
Really push the hip. Right hip into the floor.
Keep that back knee straight.
And lift. And drop it in.
How we feelin', everybody? Crew: Woo!
Hold it here.
Drop both hands down.
Hand to the back. Left hand to the back.
That means away from me.
Straighten out that back leg.
Keep the core tight.
Drop down. Other arm goes up.
Feet stay the same. Hold.
Core is nice and tight.
Hold it. Keep breathing.
Come down. Split the leg.
Come up. Leading with the chest.
Again, stretch it out. The more comfortable you get...
...keep the core tight, leading with the chest.
If it can help, you can slightly grab the back of your ankle...
...and pull to you. Hold.
I hope you're sweatin' like me right now.
Alright, take the back leg up. Ha!
Hold that 90 degrees. Breathe.
Ready? We going in and out. Take it ten, and back.
Nine, back.
Eight, back.
Seven.
Six. Come on.
Four. Three.
Two, and one.
Take it back. Go into a deep lunge.
Or come up here, this is fine too.
Sometimes one side might be more flexible than the other.
Try to make it even.
Alright, walk your hands center.
Stretch it over to the right side, hold.
We feeling good? Crew: Yeah.
Is anybody as nervous as me about what's to come up?
(laughing)
Walk your hands to the other side.
I have to be really honest right now.
I'm actually really nervous for this workout. Pure Cardio.
Come center. Roll it up slow.
Four, three, two.
Take a deep breath, inhale.
I'm talking spit. Take it down.
Inhale again.
Exhale. Grab the right leg, pull it in.
Quadricep stretch. Arm out.
Keep your knees together, push your hips forward, lift your chest.
Stretch out the quadricep, and hold.
Always breathe, always breathe.
Ready? Take it to the other side.
Find the balance.
Lift the chest, push the hip. Hold.
Are we good, y'all? Crew: Woo!
Oh, my goodness. Okay, here we go.
Shake it out. Grab some water.
Really important for you guys to grab water real fast.
'Cause then we goin' into the workout. Okay?
Push through, push through.
Oh, my hair is already wet.
Twenty seconds left. Twenty seconds.
First thing we're doin' is, we're going into Suicides.
Let's go, let's go, let's go, let's go!
Going into Suicides. Remember: When you run, you touch the floor.
It looks like this. So you know, okay?
Always remember to keep your core tight when you touch the floor.
You guys ready to go? Crew: Yeah!
Startin' to the right. Ready? Go!
Tap. Come up, down. Push, come on.
Work. Each drill's a minute. You gotta push through.
Quick feet in between.
Exhale, down. Come on, go! Come on!
Push, push, push!
Come on, y'all. Now's your time to pick it up. Come on, come on.
Go, go, go! Move through, move through! Come on.
Looking good here, Miley. Looking good. Come on.
Feel good, feel good right here.
We're right here with you. Come on, go, go, go.
Turnover, turnover. Keep pushing.
Awesome job. Stay focused, stay focused.
Core is contracted as you go down. Keep it up, come on!
Twenty more seconds. Come on, Rachel. Come on.
You're a spinning instructor, ain't you? What you doin'?
Come on! Come on, travel a little bit! Travel, come on.
Go, go, go, go, go! Come on, nine seconds left, push.
Come on, come on.
Five, four, three, two.
We're going into Switch Kicks. Check it out. Come on, y'all.
Boom. Knee bent.
Hop onto the other foot. Heel out.
Contract the core when your leg is up.
Go. Come on.
Push. Come on, come on.
Don't compromise form, people. Don't compromise form.
Look at me from the side.
Breathe through.
Come on, work.
Come on, come on! Thirty seconds left.
Come on, dig! Dig!
Come on! How you feeling, Rachel? Come on, come on.
How we gonna help the people at home get through this exercise?
Tell me something. I can't!
She can't talk. But you see how she's engaging?
She's there. That's where you need to be. Keep pushing.
Looking good. Knees up, and push.
Come on, y'all. Go! You got ten seconds left.
Come on. Push, push, push. Come on, go!
Ready? Wide Football Sprints. Sprint it out, sprint it out.
Quick feet, quick feet! Breathe.
Turn to the right. Come on.
Turn to your right, turn to your right.
Front! Come on, come on.
To the left! Push, push, push, push!
Turn to the front. Move right.
Move left.
Move back. Set!
Sprint! Go, go, go!
Come on, pump! This is where you are.
Come on, breathe! Go! Go!
Push! Push, y'all. Push, push!
How we doin'? Crew: Yeah!
Go! Ready? Open up. Football, football!
Come on, come on.
Come on, Anna. Come on, come on.
Turn to your right. Go, go, go, go, go!
Turn front!
Turn to your left. Come on.
Turn front! Look at these feet.
Move right, go!
Move left. Come on, come on!
Move back! Set!
Sprint! Go, go, go! Come on, pump!
Come on, you're there. You're there. Dig!
Come on. Go, go. Push.
Alright, alright! Here we go. Here we go.
Stance Jacks, y'all. Stance Jacks. Come down, twist.
Butt is down. Ready? Let's go.
Come on, push. Come on. Open up.
You're basically opening up into a low squat position.
Body's to the side. Core is contracted as you go down.
Come on. Push.
I'm gonna turn to the back so you can see.
I'm going down.
Butt is down. Come on, come on.
Come on, Frankie. Good form. Good form.
Land it here. Come on. Keep pushing, keep pushing.
See the glutes are coming down? He's working his glutes here.
He's working his glutes. Cardio glutes right here.
Cardio, the best thing that's gonna shape your body.
Come on, right here. Push down.
Are you tightening up your core? Are you twisting?
You only got ten seconds left, buddy, come on.
Go, go, go. Keep going, keep going, keep going.
Come on. Push.
Come on, come on. Five seconds.
Three. Two.
We goin' to the Pedal Sprint.
Pedal!
Lunge!
Sprint, go! Come on.
Lunge!
Sprint, go! Come on!
Lunge!
Sprint!
Lunge!
Sprint! Come on, come on! Faster! Faster!
Lunge!
Shaun T. is tired right now. Come on, come on!
Lunge!
Sprint! Come on, come on! Come on, Alicia.
Lunge!
Sprint!
Come on, you got it. You feel it?
How old are you, Alicia? Over 40.
She's over 40. She's still hitting it. Lunge!
Sprint! Go! Come on, come on.
Lunge!
Sprint! Go! Come on, come on! Come on!
Lunge!
Sprint! Come on, come on!
Last time, lunge! Sprint! Go!
Alright, take it out. We're goin' into hooks with four jumps.
Four jumps. Here we go. Ready? Eight.
Seven. Six. Five.
Four. Three. Two.
High jump. Four. Three. Two.
Left side. Eight. Seven.
Six. Five. Four. Three. Two.
Jump! Four. Three. Two.
Right, go! Eight. Seven. Six.
Five. Four. Three. Two.
Go! Four. Three. Two.
Seven. Go.
Jump. Four. Three. Two.
Come on, y'all. Eight. Seven. Six.
Punch. Four. Three. Two.
Jump, come on. Four. Three.
Come on, Tania! Hook it, hook it. Go!
Two. Tighten up. Come on.
Five. Power! Ready?
Jump high. One. Two. Three.
Right side again. One. Two. Three. Four.
Come on. Five. Six.
Power Jacks, let's go. Down.
Power Jacks, come on. Push.
Drop down. Come on.
Fingertips touch each other. Butt is down. Come on.
Coming back here to Mario and Javier. Come on.
Hands over head. Hands over your head, come on. Come on, push.
Now at this point, you might want to take a break.
And it's okay. Okay? Mario's form is compromised.
Go get some water. It's okay to stop and grab some water.
Push through. We got 30 seconds left.
Come on. How we doin', y'all?
Come on. Keep fighting through.
You can do it, you can do it. Keep pushing, keep pushing.
Come on. The stronger you get, the better you'll feel.
But don't compromise form, okay?
Come on, come on. Keep going. Fifteen seconds.
Now at the start, top of the next exercise, if you wanna grab...
...and look at your heart rate monitor, it's okay.
Perfect time to look at your heart rate. Are we good, y'all?
Okay, here we go. Here we go.
Level Two drills. Down! Back!
Eight push-ups. Eight. Seven.
Six. Five. Four. Three.
Run it out. Eight, seven, six...
...four, three. And jump up.
Down. Back. Push-up.
Eight. Seven. Six. Five. Four.
Run it out. Feet in.
Jump. Hit. Down. Back.
Eight. Seven.
This is about the time when Shaun T. needs to take a break.
Push. Ready? Run it out, come on. Eight.
It's okay to come back in. Three. Four.
Ready? Come in. Jump up. Down.
Eight push-ups, come on. Eight. Seven. Stay with me.
Four more. Four. Three.
Run it out, run it out. Ah! Come on.
Four. Three. Two.
Come up. Here we go, Frog Jumps.
Down, come on, come on. Ready? Jump back.
Squat down and jump up.
Jump back, come on.
Jump up. Back.
Exhale as you touch the floor. Come on. Breathe through it.
Look at me from the side. Boom. See, butt is down.
Butt is down. Push. Power off the heels.
Come on. Come on, brother.
You gotta get your butt down lower. Come on.
Come on, your abs are working here.
Abs are working as you go down. Butt is down.
How we feel? How we feeling? You feel good?
Come on, push. Don't go too far down. Don't go too far down.
Come on, 28 seconds. Come on.
Take a break, take a break.
Come on. Push through. Push through.
Twenty seconds.
Come on.
Keep goin'. Woo!
Ah!
Come on. Five seconds!
Power Knee, Power Knee. Go! Up.
Come on, push. Come on, y'all. Push through.
Come on. Go.
Up! You gotta pull through.
Five seconds.
Switch! Go.
Come on. You're there.
Oh, my God.
Come on, 20 seconds.
Are you guys with me?
We're gonna have to push, y'all. We're gonna have to push.
We got Mountain Climbers coming next.
Come on, go.
Five seconds.
Ready? All about the knees. Mountain Climbers.
Go. Come on. Knees up.
Core tight, knees up. Don't lean back.
Come on. Push.
Come on, Tania. Come on, they're countin' on you here. Come on.
I know. Reach those hands up higher.
Come on, breathe. Faster turnover. Come on.
How you doin', Shanita? How you feeling?
I wanna leave.
You feel insane yet? Come on.
Come on, push. You wanna leave?
Go sit down, take a break. Come on.
Go, go, go. Push, push.
Push, push, push, push, come on!
Come on, it's get fit and get out, people.
If you need to take a break, take a break.
Go to the cool down. Come on.
I'm not trying to hurt you, just trying to make you better.
Push, push, push, push.
We're almost there, y'all.
Look up and go. Ten seconds.
Ski Down. Come on, come on!
You gotta go. Gotta go. Go sit down, go sit down.
I'll call you back in. Come on, grab your water and go.
Come on. Push the arms back. Come on, come on. Go.
Come on, knees together, feet together.
There you go! That's it! Come on, push.
Come on. Ah! Come on.
Come on. I need a higher jump, Chris.
I need you to get off the ground. Power up.
Thirty seconds. Ha!
Come on, you're skiing down the hill.
That means your arms gotta go back.
Come on.
Twenty seconds. Come on. Come on.
Come on, come on. Come on, come on. Come on, keep going.
You're gonna get a slight, small recovery with this next exercise.
But you still gotta push through. Ready? Ready?
We're going to-- I don't know what this move is called.
Come on, switch feet. Go.
Come on. Scissor Runs, go!
I'm so tired, I can't even remember the names of my moves!
Come on. Go.
Now, make sure your heels and toes are touching front and back.
Come on, y'all. Come on. Come on, come on. Come on, Josh.
I need you to a little faster, brother. I need you to go a little faster.
Come on, you gotta push. Faster, faster, faster! Come on, turnover.
Come on, cardio is all about speed too.
So you gotta be able to push. Come on.
Come with me. Boom, boom, boom, boom! There you go.
Come on, pick it up.
Keep moving, keep moving.
Guys, we're almost there.
We're almost there. Ten seconds.
We got two more exercises.
Five. Ready?
Suicide Jumps. Down. Back.
Up. Jump.
Down. Back.
Up. Jump.
Down. Back.
Up. Jump. Down. Back.
Jump, go. Down. Back.
Up.
Down. Back.
Up. Down. Back.
Up. Come on, down. Back.
Come on, Rachel. Come on. Down. Back.
Up. Power through. Down. Back.
You can do it. Come on. I'm right here with you.
Down. Back. Up.
Keep pushing, keep pushing. You can do it.
Come on, you got 20 seconds left.
Come on, go. Go. Keep the core tight when your feet are back...
...when you're in that Plank position, okay? Come on, go.
Ready? Push-up Jacks. Here we go, feet out.
Down. Feet in. Up.
Come on, y'all. Come on. Push.
Come on, come on, come on. Come on, come on, come on.
Come on, Shanita. Come on, push, girl.
Come on, come on, come on, come on, come on, come on.
You're doing good. Come on, come on.
Work through it. Work through it.
Come on, come on. Take a break if you need to.
Keep going. Come on, stay with us. Stay with us.
Come on, y'all. We got 20 seconds left.
Come on, let's go, let's go. Down and in.
Come on. Down and in.
You can do it. You can do it. One more. Down.
Alright, take a break. Don't compromise form, y'all.
Stay here. Come on, keep pushing.
Come on. Alright, that's it!
That (beep) is bananas, yo!
Alright.
Grab some water. Grab some water.
How you guys feeling?
Come on, y'all, we gotta stretch.
Alright, grab your water. Catch your breath.
This is also really important. We gotta stretch.
And really cool down, nice and good. Okay?
We good, y'all? Feet apart.
Take a deep breath, inhale.
Exhale down.
Inhale up.
Exhale.
And inhale again.
Exhale.
Inhale.
Exhale. Give me a slight bend in the knees. Come down.
Keep your core tight.
How we doing, y'all? Crew: Yeah!
Take your right hand. Push it against. Take it over.
Sit into it nice and low, okay?
Do the other side. Sometimes, being a fitness professional, I'm like:
"Why do I do the things that I do?"
'Cause I wanna look good.
Here we go. Take it center.
Ah!
Really sit the butt back.
Push against the knees with your forearms.
Push it, open up the hips...
...so you can get a really good stretch in there.
From here, slowly drop the hands down...
...and slowly straighten out the legs.
Try to get to a point where you could put your hands flat on the floor.
If you're not that flexible, you can come up onto the fingertips.
If you're still not there, just come here to a flat back.
Take it over to your right side.
And walk it over to the other side.
And come center.
Now go into a hip flexor over.
Really push that right hip down. Keep your core tight.
How good does that feel right now?
That feels so good right now in that hip flexor stretch.
I wish I could put my hip all the way into the floor.
Come on, now turn it out. Into a deep lunge.
Press down and hold.
Stretch it out. Deep lunge, hold.
Take it to the other side. Hip flexor stretch.
Woo!
Even in the hip flexor stretch, keep the core tight.
Turn it out. Ah.
Go slowly into your stretch.
It's really important you find the right position.
Ready? Come center. Open up the hips right here.
Stretch it open. Keep the core tight.
Bring your hands to your knees.
I'm gonna do a contract and relax right here. Contract.
Just roll your back, come down.
Again, round the back.
Come down. Two more. Round the back.
Come down. Good stretch here.
Round the back.
Come down. Roll it up nice and slow.
And take a deep breath, inhale.
Exhale down.
Inhale again.
Exhale down.
Grab the foot. Come into the quadricep stretch.
Take it out and hold.
Keep breathing through it.
Take it to the other side.
Hold it here.
Try to get the knees close together, hip out, chest up.
Breathe through.
Step out, take an inhale up.
Exhale down.
Inhale again.
Exhale down.
One more good one. Inhale.
And exhale.
Alright, good job, guys!
Good job! That's Pure Cardio for you right there.
Make sure you drink your Recovery Formula.
And make sure you eat a good, healthy meal, to fuel your body.
And logon to TeamBeachBody.com...
...so me and everybody else can help you out. Peace out.
Good job, y'all. Yeah, yeah.
(dance music)
Results & Recovery Formula. It'll help you dig deeper.
I use it every day to refuel my muscles.
Use it for your Insanity workouts...
...and it'll help you dig deeper.
Woman (voiceover): Shakeology is nutrition simplified.
Take one shake a day to help you lose weight...
...build energy, and get healthy.
To match the nutrition of one serving of Shakeology...
...you would need to eat: A bowl of exotic fruit...
...including goji and açai.
Four cups of raw broccoli.
Seven whole carrots.
Ten cups of raw cauliflower.
Three cups of romaine lettuce.
Four cups of uncooked mushrooms.
Three raw onions.
A cup of peas.
Four cups of red radishes.
Four cups of non-fat yogurt.
Plus, a shot of...
...wheatgrass.
Now, that's a lot of food.
Or, get it all in one delicious shake.
Shakeology. Nutrition simplified.
Available only at teambeachbody.com...
...or through your beachbody coach.
Available only at teambeachbody.com... (rock music)
Tony: Welcome to One on One with me.
(grunting)
(babbling)
Around the world.
(ripping sound) (gasps)
Dude, I just ripped my pants.
Calories, bye-bye!
Get outta my way!
Now, that was pleasurable.
(rock music)