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Shaun T: Come on, y'all!
Let's go!
Push, push, y'all! Push, push!
Come on, y'all!
Bringin' that power!
This is Insanity.
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!
(voiceover) Dig deeper!
Hey, what's up? This is Cardio Abs.
If you wanna get some Insane abs like this, let's start to jog it out!
You guys ready?
Jog it out y'all.
Okay, you're here in insane Cardio Abs, okay?
What you gotta do is keep the core nice and tight the whole time.
Jog it out. Let's warm it up. Feel good.
Keep breathing through, but keep the core tight.
Are we good? Crew: Yes!
Shaun T: Y'all, about ten seconds left.
What we're gonna do is, we're gonna lift our arms up...
...and go right to High Knees, but lift with the core.
Are we ready? Five, four, three, two.
Arms up, High Knees, come on!
Don't just throw your knees up. Lift with the core.
Keep the core tight.
Right here start working. Keep breathing.
(exhaling)
Come on. Keep breathing. Use it, push through.
Let's go.
Come on.
Keep the core tight.
You're working your abs the whole time.
Ten seconds left, y'all.
Soon we're gonna go into a twist.
We're gonna bring your elbows center, hands together.
Ready? Check it out.
Boom, twist. Side to side. Core tight.
Get those knees up!
We feeling it?
Come on, tighten it up.
You gotta contract. You gotta squeeze.
You gotta go. Come on push, working those obliques now.
Keep breathing. Keep moving. Keep pushing.
Come on. Five seconds!
Five, four, three, two, one.
Going to Jump Rope. Keep the core tight.
Is your core squeezed?
Come on. Push, push.
Keep moving through.
See as I jump? Core stays tight.
Keep breathing, keep moving, keep pushing.
Work the arms. Okay.
Keep going, y'all.
In about ten seconds we're going to Tuck Jumps.
You gotta really be safe.
Remember, when we jump, we jump from bent knees.
Are we ready? Okay, plant the feet, knees together, check it out.
Up! Elbow to knee. Go!
Elbow to knee! Go!
Use your core, go!
Go!
Go! Tight.
Go!
Exhale, knees up, go!
Go! Go!
Go!
Take a break, take a break. Jog it out.
Okay, shake it out.
Next we're goin' to Wide Tuck Jumps.
See, with the knees to elbow, center.
Now we're gonna work the obliques.
Start with arms up. Boom, down and up.
You're gonna hit that, okay. Fifteen seconds.
Come on rest it out. Rest it out.
You guys ready? Ten seconds.
Keep breathing, come on.
Elbows wide, knees up, core tight, oblique work.
Three, two , one, jump!
Jump!
Come on, Joanna. Jump!
Oblique! Jump!
Squeeze oblique, jump!
Jump!
Excellent job. Jump!
Go!
Ten seconds, go!
Go!
Go! One more.
Woo! Shake it out.
We go into the C-Sit position here. Come down.
Throughout this whole entire exercise, you're not gonna do any sit ups or any crunches.
But it's insane abs. Okay, here we go. Get your back straight.
Hands under the knees.
Exhale, take the arms back to straight.
Now what I want you to do is exhale and lift the hips...
...so your body is in a C-position.
C-position. From the hips to the shoulders, okay.
Ready? Bring the hands back.
We're gonna start the twist, front and back.
Ready, and go. Hip, back.
Notice that my body...
...especially my upper body, is not moving up and down.
Twisting side-to-side.
As my hands go in, I exhale through.
Exhale, exhale, exhale.
How we doing? Feel comfortable. Tuckin' under.
If you ever need to take a break, all you do is grab under your knees, okay?
Three, two, one. Ready? Start to lift the knee.
Knee. Really lift, core tight, exhale through.
Breathe. Feeling good y'all? Crew: Yes.
Come on, breathe through.
Breathe. Lift nice and strong.
Contract the core. Keep it going.
Knee coming to the wrist-forearm area.
Lift it up. Come on, y'all!
Five. Come on. Keep going.
Three, two, one. Going to the "A" exercise.
The A-Frame abs.
See? Hands are going up over the head, twisting side-to-side.
Really getting those obliques here.
Come on, keep going.
Keep going. Push.
Keep moving.
Eight more seconds. How we doing?
Remember, if you need a break, all you do is come up like this.
Alright, we're gonna bring the hands in between the knees.
The knees in between the hands. Lift and lift.
Exhale when the knee is to you.
Keep it going.
Keep breathing, keep breathing.
Push, push, push.
Ten seconds. Come on!
Exhale and go.
Squeeze through, core is nice and tight.
Keep breathing, keep it strong.
Ready? Hold it center. Come into that Plank position. Hold the core.
If you get tired, lift up, take a second, and then come back in core, okay.
Hold it. How we feeling, y'all?
Keep going, keep going, keep going, keep going.
Push, push. Come on.
Ten seconds. Come on, keep going.
Five, four...
...three, two, and one.
Lift it up. Take 30 seconds.
Let me show you the next exercise as you rest.
Look at me show you the exercise. Back leg is bent.
Front leg is straight. Arms are in front of the glutes.
C-sit position. You're gonna go in, out, lift, and down.
So you totally work the core contraction.
Are you guys ready to go?
No sit-ups or crunches. Be happy about that.
And five, four, set it up.
Back knee up, front leg straight, hands in front of the glutes.
Go. It goes knee, out, up, down.
Exhale, exhale. Keep going.
Exhale, exhale. Push through.
Exhale. Breathe. Exhale, keep going.
Exhale. You don't even have to stop this if you get tired.
All you gotta do is grab. Use your core, lift it up...
...and then go right back into it when you're ready.
Three, two, one. Ready? Let's take it to the other side.
Ready? And knee, out, core, down.
Knee, out, core, down.
Knee, and core. Keep going.
Breath through. Lift up.
Exhale. Lift up, come on.
Exhale. Lift up. Knee.
One more. Lift up.
Take a break, take a break, shake it out.
Okay, the next exercise we're gonna do. Check it out.
Your hands are in front. Your legs are straight.
Whatcha do, both knees in.
Out. Lift, contract the core. Down.
Okay. Fifteen-second reps.
Every time your knees is into your chest, you exhale.
Every time your legs is up, you exhale.
I'm going over here to Tania.
Come on. You guys ready?
Here we go.
Four, three, two, go.
Come on. In, out...
...lift, down. Exhale.
See how the knees are in? She exhales, and down. Come on.
Really slow, in control.
Working the whole core. Come on. Stay with Tania.
And lift. And down.
In, come on.
Lift, down. Take a break if you need it.
Keep going, y'all. See how you take that break really quick?
Then you get right back into it. Here we go.
In, out. And lift, and down.
I'll tell you right now, you got about 20 seconds left.
Lift and down. Now check it out.
In, out. Watch her legs get straight. Lift.
She needs another break. Don't compromise your form.
Ready? Come back. Fifteen seconds left.
You could give four more good ones.
In, out, core, and down. Good job.
In, out. You feeling it? Feeling it in that core? Keep those hips up.
In. Come on, Tania. One more good one. You can do it.
Keep breathing, keep breathing. Exhale up.
And release. Good job, very good job.
Okay, here we go. You guys feeling good?
Okay, we're gonna set up High Plank. Come around. Come with me.
We're gonna set up High Plank here.
Now watch in my High Plank here. Checking out my High Plank.
My knees come up. My shoulders, my elbows...
...and my wrists are all in line. And my core is contracted.
You never wanna put your butt in the air, okay?
'Cause your core releases. And everything else releases.
And then your body is completely out of line, and that's bad.
You wanna come right here, okay? Are we good?
Here we go. We're gonna alternate the outside knee.
Let me show you first. Everybody hold. I'm gonna show you.
Boom, see how my butt is down, and then I'm back.
I want you to go this slow so you really feel it.
As soon as we've done that, we'll go a little bit faster, with a little hop in between.
You guys ready? Crew: Yes!
Alright, set it up. High Plank.
Three, two, one. Slow it down.
At your own speed, but make sure it's slow and controlled for yourself.
Keep breathing. Exhale when the knee is up.
Ten seconds.
Five seconds.
Ready? Now it's time to go faster.
Just a little bit faster. Hop in between.
Push, push, push.
Work those obliques.
Exhale on the way up.
Keep going.
Push through. Rest if you need to.
Come right back up into it.
Five seconds. Four, three, two, one.
Knees down. Press back. How we feel?
Okay, right away everybody follow me, follow me.
We're gonna go into Low Plank, okay?
Same thing in Low Plank. Knee is gonna go to the outside.
Set up your Low Plank. Core is tight.
Okay, Akil. I'm coming to you.
Okay, so keep it tight.
Body is completely in line here, okay?
See, the abs are in engaged, okay?
We're gonna start to alternate the knee. Ready, and lift.
Outside and outside.
See how he lifts that knee.
Really slow and controlled, and the core is nice and tight.
You feel that, Akil? Yes, I do.
Come on, keep going. Slow and controlled.
Now watch. Put the knees down, take a quick break, boom.
And then come back into it as soon as you get that rest.
Come on. Up and go. Push, y'all, push.
You got five seconds left. Come on.
Four, three...
...two, and one.
Knees down, go into Child's Pose.
And go back, okay.
Let me show you the very last exercise we're gonna do, okay.
In Low Plank, High Plank. You really need to concentrate on my form right here.
So you already know what the Low Plank is, okay.
This time whatcha wanna do is keep your arms apart.
Watch how my inner thighs are contracted together and my glutes are squeezed.
And my hips tuck under. Just like this.
I'll do eight. Right away come up, boom.
Now take your time getting up if you're new to this.
If you know it, you know you gotta go right in line with each other.
Use a little bit of power in your core to go to the next level.
Are we ready? We're doing four sets.
Ready, in three. Low Plank, two, one.
Pulse it under. Go.
Eight, seven, six, five.
Back is flat. Three, two.
Come high, go eight.
Seven, six...
...five, four...
...three, two, go down.
And set two. Two.
Three, squeeze the core, five, six, seven, come high.
Go one, two, three...
...four, five...
...six, seven, two more sets.
Y'all, one, two...
...three, four...
...five, six. Core squeeze, come up.
One, two, three...
...four, five, six.
Last set, let's go!
Eight, seven, six...
...five, four...
...three, two. Standin' strong!
Eight, seven...
...six, four...
...three, two. Knees down.
Child's Pose.
Hold it there.
Awesome, awesome, awesome job.
Hold it there, hold it there.
Okay, what I want you to do is come back.
Bring your hips to the floor.
So we go into a little Cobra here.
Hips to the floor. Keep the arms straight.
Stretch out those abs. You just worked them like crazy.
Slowly drop down, elbows are going back, okay.
Elbows are going back.
Now push up again, push the hips into the floor. Lift.
Hold it.
Now slightly bend it back. Put the butt to the heels.
And hold.
How you guys feeling? Crew: Great!
Okay, lift up.
And go right into Downward Dog. Push.
Feet are just about shoulder-width apart in this position.
Keep the core tight.
And walk your hands back to your feet.
Hold it down.
Now, from here I want you to grab your toes...
...and really put the emphasis in your lower back.
Just stretch it out. And drop your chin to your chest.
Really elongating that back and the spine.
And roll up.
Eight, slow, seven, six, five...
...four, three, two, and one.
Face front, take a deep breath.
Inhale.
Exhale down.
Inhale, connect the fingers.
Move over, stretching out the obliques.
Keep breathing.
Lift to the other side. Stretching out the obliques.
Good job today.
Lift. Connect the fingers. Come down.
Push it out. Again, lower back stretch. Slightly bend the knees.
And take a deep breath in.
Exhale. One more inhale.
Exhale down.
There you have Cardio Abs non-stop ab action.
Insane. Remember, logon to TeamBeachBody.com.
And I'll be there for you for some more support. Peace out.
Alright, y'all.
Good job.
Feel good?
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(dance music)