Woman: LOG ON TO teambeachbody.com
AND ENTER YOUR WORKOUT INTO WOWY TO FIND A WORKOUT BUDDY
AND A CHANCE TO WIN UP TO $1,000 EVERY DAY.
SO LOG ON NOW.
Shaun T. (shouting):TO WIN Come on, y'all! Let's go!AY.
Keep pushin'.
Push. Push, y'all. Push, push.
Come on! Come on, y'all.
Look at that power.
This is Insanity.
Come on, y'all. Come on, come on, go.
That's it! That's what I'm talkin' about!
Dig with me. I'm right here. You can do it.
(voiceover) Shaun T. Right there, baby. Ah!
(voiceover) Dig deeper.
Shaun T: Alright. Yeah, let's go.
Yo, what's up? This is Max Interval Plyo.
The Max Interval Training workout that's gonna shape your body.
Three, two, one. Let's go. Alright, guys, let's go.
Start to jog it out right here. Jog it out. Jog it out and focus.
Okay, we're gonna warm up. I want you to move nice and slow.
Get those muscles warmed up. Get your body warmed up.
'Cause we're gonna rock it today.
Ain't that right, guys? Crew: Yeah!
You're gonna rock with it too. Come on, push.
Jog it out. Really focus. Land softly.
If you have a heart rate monitor...
...we're gonna do some heart rate checks throughout the workout.
Max Interval Training. Let's do it. Three. Two. One.
Straight-Arm Jacks. Nice and slow.
Control it. As you land, land softly.
Keep the core nice and tight, people.
Stay with me, stay with me.
Exhale. And breathe.
Keep movin'. Good job.
Stay strong.
Alright. And five.
Four. Three. Two.
123, come on. Boom. Ha.
Take it nice and slow, and control it.
Stay with me. Stay with me.
Come on. Lift the knee to the chest.
Exhale when the knee comes up.
There you go. Now, this is Level Two.
It's a little more higher.
So we're gonna move a little bit...
...just a little bit quicker in the warm-up.
'Cause your body is used to this, okay?
Five. Four. Three.
Two. And one.
Here we go. Jump Rope, right and left.
Arms switchin' across the body. Core is nice and tight.
Work the obliques as we're up here.
Keep the knees together. Don't twist the feet.
Keep them parallel. Are we good?
Crew: Woo! Yeah!
Shaun T: Come on, push through. Push through.
We got ten seconds left here.
Next thing we're gonna do is High Knees, arms out.
So make sure when you run with the High Knees up...
...your knees come above the hip. And go slow.
Five. Four. Three. Two. One.
Let's go. Lift it up.
Knees up, come on.
Exhale. Exhale as the knee comes up.
Lift from the butt. Lift from the butt.
Don't lift from your leg.
Abs and butt here, okay? You got it.
Don't go too fast. Control it. Push.
Ten seconds left. Move through.
Next move is Switch Kicks. We know this.
Go slow on the first round. Go!
(exhaling)
Elbows in.
Exhale when the heel comes up.
Make sure the elbows is in on those obliques.
Push. How we feelin'? Crew: Yeah!
Ten seconds.
Good job, y'all.
Four. Three. Two.
Hit the Floor. Boom.
Up. Jump from below.
You know this. Every time you go down...
...it's like you're about to start a race.
Power up from the jump at the bottom.
(rock music)
Keep goin'. You can do it.
Take your time.
We good? Crew: Yeah.
Shaun T: Three. Two.
Watch me for a second. Next move is Side Jumps, side-to-side.
Watch what I do. Right here.
Feet up. Use your abs to lift you up.
Land softly, knees in. Here we go.
Three. Two. One.
Ready? Push and lift.
Keep your hands shoulder-width apart.
Lift from the core. Lift from here when you jump.
Push.
We good, guys? Crew: Yeah!
Come on. Focus and go.
Ah! Stay strong there.
Stay strong, yo. You can do it.
Eight seconds.
Come on. Three. Two. One.
Get up, guys. Get up.
Start to jog it out.
Now you should be sweatin'.
We gonna pick it up a little more. Keep pushin'. Come on.
Get those arms up a little bit.
Focus. Stay with Lloyd. See how that chin is up?
His abs are nice and tight. He's liftin' a little bit.
He's pushin'. Constantly breathing.
Act like you're holdin' potato chips, to keep your body relaxed.
You can do it. Come on. Keep pushin', y'all.
Come on, five seconds left. You can go.
Four. Three. Two. One.
Jack it out. Arms up.
Now at this point, you don't have to go my pace. Okay?
As you start to get stronger, what's gonna happen is:
In the beginning of the workout, in the beginning of your warm-up...
...you're gonna start to push it a little more.
So I want you to push. How we doin', Rachel?
Alright, Rachel. Rachel's in it.
See how this core is contracted?
Her arms are punchin' up nice and straight.
She's breathing, constantly breathing.
Don't stop breathing. Come on, I'm right here with you.
Come on, we're here with you. Push it up. Push it up, come on.
Three. Two. Ready?
123. Boom. Ha. There you go, push.
Come on, guys. Stayin' strong, stayin' strong.
Knee up. Ha.
Now you can start to move it a little bit faster, okay?
But stay strong.
Don't do too much, where you're dyin' already.
Come on, guys, stay strong.
Come on, Mandy, come on. Come on.
We got Mandy and Lloyd here. They're workin' together.
We're workin' with you. I'm gonna come in with them.
Push. Come on, y'all. Good. Get it, get it, get it, get it.
Use the core as the knee comes up.
Use the core as the knee comes up. You can do it. Come on.
Three. Two. One.
Jump Rope, side-to-side. Come on. Come on, push.
Just a little bit faster.
You should be sweating now. You should be in it.
Your body should be gettin' warmed up, and goin'.
Come on, we're good, we're good, we're good, we're good.
Come on, come on. We good, guys?
Woman in Crew: Yeah.
Shaun T: Five seconds.
Four. Three. Two.
Arms up, High Knees.
I'm goin' back here to Chris. I'm goin' back here to Chris.
Come on. Come with me. Here we go.
Push. See? Yeah, he's in it.
He's hittin' my hand every time.
Act like my hand is right there. Okay?
If you're not goin' as fast as Chris, it's okay.
The abs are tight. Look. The abs are stayin' engaged. Okay?
Arms out, nice and straight. And he's breathing.
So stay there. Come on, guys, push. Keep pushin'.
Five. Four. Three. Two.
Go right into Switch Kicks. Come on, push.
Come on, get it up, get it up, get it up, get it up. Come on.
Come on. Come on.
Push through. Arms in. Ah-ha!
We good, guys? Woman in Crew: We got it!
Come on, push. Don't stop, don't stop, don't stop, don't stop.
Use your core. Come on.
Get it in. Come on, guys.
Come on, Tania. Come on, pick it up.
She's in it. Come on. See these? Legs up.
Tania's in it. Abs tight. Elbows in. I say, elbows in.
Put those elbows up against the oblique right there.
Push. Three. Two. One.
Hit the Floor. Come on. Let's go. Push.
You're warm now, you're warm. That means you should feel...
...even better than you did when we first started.
The more your muscles warm up...
...the higher you can go, and the lower you can go.
As long as you keep your core contracted.
And that's what it's about, okay? We're goin' into Max Interval Training.
You've gotta get this warm-up before we go forward.
We're breathin' now, okay? Keep pushin'.
Come on, come back. Come back.
Three. Two.
Floor Hops, side-to-side. Let's go.
Come up.
Even with these, you can go a little faster.
As long as you use your core.
Push.
Come on. Good job here, Lloyd. That means, get those heels up.
Use your core as you lift. Use your core as you lift.
Come on, push. Go a little faster, go a little faster.
There you go. There you go. Find that rebound.
Bend the knees. Keep pushin'. Come on, guys.
Three. Two. One.
Get up! Sprint now, sprint! Now we're in it!
Sprint! Come on. See the determination?
The determination. I want you to have that determination.
Arms up. Relax the fingers. Core is tight.
Push, push. I'm back here with Akil. We're pushin'.
Three. Two. Straight-Arm Jacks. Go. Push.
Come on, y'all. Go. Faster now. Faster, Rachel.
Come on, push. You can do it. Come on.
I want you faster, I want you faster.
See this? See this? Pushin' it through.
Come on, you go as fast as me. Come on, push. Go, go, go.
Go. You can keep up.
Three. Two.
123. Go as fast as you can. Come on.
Ha. Come on, stay with me, Rachel. You can do it.
Come on, knee up to chest. Keep the core contracted.
Abs are tight. And you're doin' it.
That's exactly what I want you to do. Don't stop, come on.
Come on, keep pushin'. Keep pushin'.
Three. Two. One.
Here we go, come on. Jump Rope, side-to-side.
Go. Go. Go, come on.
Push through, push through, push through, push through.
You can do it. How you feel?
Come on, pump. Pump.
Feet together, knees together, arms switching back and forth.
Abs are really nice and tight as you do it.
Come on. Go three. Two. One.
Here we go, arms up. High Knees.
Push. Speed! Come on.
Come on! Come on, Deb. Come on, Deb.
Push. Come with Deb. Come on, come on.
See that right here?
The upper abs are workin' here. Come on.
Three. Two. One.
Switch Kicks, come on. Now you can go faster. Push.
Go, go, go, go, go.
Come on. Come on. You're doin' great.
You're doin' great. Elbows in.
Push, y'all. Push.
Three. Two. One.
Hit the Floor. Push.
Come on, come on. You can do it.
You can do it. Tighten up the core when you go down.
Go. Push.
Move. Move. We're almost at that stretch.
So I know you're ready, I know you're ready.
Come on, y'all. Dig!
Dig. Three. Two. One.
Floor Hops, let's go.
Come on, y'all. Use your abs.
I'm right here with you guys. I'm right here with you.
Come on. Keep the form, bend the knees.
Lower abs are tight when you jump.
Three. Two. One.
Shake it out.
(cheering)
Grab some water, real quick.
Grab some water, then we're gonna stretch.
Grab that water. Get it.
Push, y'all. You're doin' great. Come on.
Alright. Let's get back.
Come on, let's get back.
Let's go, let's go. Come on.
Get back there, get back here.
If you're gettin' water, hurry up.
Get back to your spot. Feet apart.
Ready? Three, two, one. Inhale big.
Exhale down.
Inhale up. No matter how many times...
...you've done this workout...
...you have to stretch your muscles.
(exhales)
One more time. Inhale up.
Hold. Go right into a flat back.
Core is contracted as you go into your flat back.
Okay?
Take it to a lunge to the right side, okay?
Push. Knee stays behind the toe.
And take it down. For support, bring your hand to your knee.
If you can't go down as far, just come right here. Okay?
But I challenge you to make yourself stronger in your stretch...
...every time you work out.
Push.
Let's take it to the other side. Come on.
This is power, people.
Let's talk about Max Interval Training for a second.
What's gonna happen to your body is: For three minutes straight...
...you're gonna push yourself to the max, okay?
And it's an interval...
...so you get a rest. Okay? It completely stops.
Go to the other side. Hip flexor stretch. Okay?
So you have to stay with me. You have to do what you can do.
Don't try to do what we're doin' on here, as much as we do.
Do what you can do, and you'll get good. Okay?
Hold it. Push that back leg nice and straight.
(exhales)
Breathe. Core is tight.
Hand that's on the knee, take it up to the back of your room.
Straighten out that leg, Paul, back there.
Good job, everybody.
Palm is directly on the floor.
And we take our hand down.
And we switch arms. Up.
Okay? So everything's straight.
My shoulder is pushin' my knee-- Against my knee.
My back leg is straight. Hold.
Four. Three. Two.
Drop it down. Go into a deep lunge.
(exhales)
And hold it here.
If you can't go all the way down here...
...you know you can go to this lunge, and hold. Okay?
But like I said, try to get more and more flexible each day.
Take it to the other side, walking with your hands...
...into a hip flexor stretch on the other side.
Palm, again, is on the floor.
(exhales)
Keep breathin'.
Are you guys ready for that Max Interval Training?
Crew: Yeah!
Are you ready? Let's go.
Put the arm up.
And hold.
Take it down.
Take the other arm up in the air. Okay.
I'm gonna go back here to Darren for a second. Okay?
See, Darren's leg is slightly bent. I'm gonna fix him.
So at home if you see this, what we're gonna do is straighten out that leg.
And that's gonna cause your body to come up a little bit.
We're gonna take his hand, just in case you're wrong, and bring it back. Okay?
So everything's in line.
How you feelin', Darren? That hurts a little bit.
"That hurts a little bit." That means he's pushin' his stretch.
Hold. So then this arm right here needs to come up.
Do you feel it in there? Yeah.
Do you feel it in there? So you need to look like this.
Okay, drop it down. Go into a deep stretch on your left side.
Okay, hold it there.
Hold it here. You guys feel good? You feel good?
We're here for you. We're here to work out with you today.
Alright, guys. Come center.
Come center. Open up. Put the hands to the knees.
We're gonna contract/relax. And go.
Contract.
Relax.
Contract. Exhale as you round your back.
(exhales)
One more time.
Take it down. Roll up nice and slow. Four.
Three. Two. One.
Inhale up.
Exhale down.
Inhale up.
Exhale down. Bring your feet together.
Again, we're gonna do one more hamstring stretch.
Put the right heel forward.
Round your body down. Grab your toe.
Keep your back nice and straight. Contract your core.
Hold.
Keep breathing. I want you to hear yourself breathe through these stretches...
...so you know that you can get deeper and deeper each day.
(exhaling)
Round your back, roll up nice and slow, chin to chest.
Take a deep breath up top.
Exhale. Put the left heel forward.
Round your back. Roll down. Bend the opposite knee.
Pull the toe toward you.
How we feelin', guys? Crew: Yeah!
Here we go. Round your back. Chin to chest.
Roll up nice and slow. Feet together. Take an inhale.
Exhale down. Inhale again.
Exhale down.
You have 30 seconds before we start our first interval.
Get some water. And let's go.
Alright, guys, I want you in it. I want you in it.
Rachel, I want you in it. We're gonna work with them today.
Tell them they're gonna be in it today.
You're gonna be in it today. You're gonna be in it.
It's on. It's on. It's on.
Alright, guys. Let's go.
Hey! Yeah, Darren.
Alright. Get ready, get ready.
Alright, here we go.
Okay, check it out. Listen up.
Our first move is called Switch Jumps.
Watch me first. Watch me first.
What you do-- You're comin' into a squat.
From here: You jump, switch, go to the other side.
Both feet land at the same time.
You're goin' right into the squat.
Do you guys feel me? Crew: Yeah!
Everybody, get ready. Forty-five seconds.
And three. Two. One.
Go! Hit! And switch.
Hit! Switch. Come on, land on the heels, bend the knees.
Contract the core as you land.
Jumpin' back.
Max Interval Plyo. Come on, guys.
Keep your body over center. Keep your body over center.
Push. How we feelin'? Crew: Woo!
Come on, let's go. Let's go.
(exhales)
Come on, push, y'all. Push. Push.
Slow and controlled. Core is tight.
Come on, come on, come on.
Feel it burn, feel it burn, feel it burn.
You can do it, you can do it, you can do it.
Ten seconds.
Five. Four.
Three. Two. One.
Okay, watch the next move. Next move is new for you.
Okay, unless you've done this before.
This is called a Squat Push-Up. Watch me first.
What you do is: You bring your elbows in to the side.
You go down from the squat. Elbows go to the ribs.
From here, you push up.
Ah! We come back up. Watch it again.
Boom. Push. And go.
Check your heart rate whenever I stop. Here we go.
Three. Two. Squat down lower, Darren.
And go. Come on.
Push. Ha!
Come on. You got it, you got it.
Come on. You shouldn't be lookin' at me right now.
Unless you don't know what to do. Okay?
Your head needs to be focused.
Four. Pushin' up with those triceps.
Elbows into the ribs the whole time.
Come on, guys.
Come on, come on.
Keep breathin'. Exhale as you come up.
Come on. Come on, come on. You're in it.
Fifteen seconds!
Stay into that squat. Uh!
Uh!
Come on, come on, come on. You got it.
Four. Three. Two.
Watch me for the next exercise. Here we go. Check it out.
You start down. Legs are back.
It's like In & Out Abs, but your feet stay wide.
In. And back. Straight body.
In. Don't drop the hips, okay? You come back here.
You guys ready? In three.
Two. One.
Go! Come on, let's do it. Push.
Woman in Crew: Let's go, y'all!
Use your abs to pull you up. Use your abs to pull you up.
Let's look at Tania right here.
See, she's pullin' in with her lower abs, okay?
We're workin' those abs. Look at the form.
Knees up. Knees up and in.
Body is nice and straight. you gotta push when you're back.
Keep on. How you feelin', Tania? Yeah!
You feel good? Woo!
Come on, you're right here with Tania. She's here. She's here.
Look at these abs workin'. Keep goin', keep goin'.
Come on, you got 14 seconds left. Push through.
Push through. Ah!
Come on, guys. Come on. Come on.
Five. Four.
Three. Two. One.
Check it out. Next move, we all know.
Power Jumps. Forty-five seconds.
Three. Two. One.
Go! Come on. Let's go.
Push.
Take that break when you need it.
And then come back in when you're ready, okay?
(exhaling)
Come on, come on. Come on.
Come on. Come on.
Come on. Let's get eight. Get eight with us.
Three, two, one. Go.
Eight, seven. Come on.
Six, five, four...
...three. two.
Good job. Keep goin', keep goin'.
Keep goin'. Come on, guys. Ready?
Come on, let's get eight. Three, two, one.
Go, come on. Eight, seven...
...six, five, four.
Max Interval Training! Uh! Uh!
Three. Two.
Take a break. Check your heart rate.
Thirty seconds.
Look. Check your heart rate right now.
This is Max Interval Training.
We reverse the effect of regular interval training.
We don't have a recovery movement.
We don't just slow it down. We stop. Recover.
It'll make your heart rate better.
Grab some water. Let's go. You got 20 seconds left.
Come on.
Thank you, Angelique. Ha! Thanks for the water.
Three! Two! One!
Switch Leaps! Go! Come on!
Come on, come on. Come on, Switch Jumps.
Darren, get your hands off your knees. Come on.
Elbows in. Come on, go.
Elbows in. Elbows in.
Come on, Mandy. There you go. Push.
Butt is back. See that butt back?
Elbows in. Need some water.
Come on. Don't stop, don't stop.
Push. Push. Push.
Keep goin', keep goin'.
Twenty seconds left, people. Come on, Akil.
Come on, come on, use that body.
Land softly. Land softly.
Keep goin'. Land softly. Come on, stay here.
Stay here. You're in here with us. Come on. Let's go.
You got five seconds left.
Four. Three.
Two. One.
Squat Push-Ups. Let's go, let's go.
Push, right away. Uh! Come on. Come on, Akil.
Come on, you can stay with me and Akil. We're here for you.
Come on. Akil, keep your butt down lower, keep your butt down lower.
There you go. Right to there. Elbows in, there you go.
Keep that butt down. Butt lower, Akil. Come on.
Come on. Follow Akil. Come on. He's stayin' low.
Push, push, push. Come on. Take the rest.
Go into Child's Pose if you need to rest. Come on.
Come on, keep moving, keep moving, keep moving.
Ah! Come on, y'all!
How we doin', people? You doin' good?
Come on, come on, come on. Let's go. Uh!
Good job, guys.
Four. Three. Two. One.
Out & In, come on.
Let's go.
Come on, come on. Come on, Lloyd. Come on, Lloyd.
Come on, come on. Come on, let's go.
Push through, push through, push through. You got this?
Come on. Pull in with those lower abs. Pull it in.
You got it, you got it. Stay right here with Lloyd. Stay right here with Lloyd.
You might not be lookin' at him, but I'll tell you if he stops.
Keep goin'. Come on, come on.
How you likin' Max Interval Training, Lloyd?
Come on. Get that heart rate up. You got 13 seconds left, Lloyd.
Can you stay in there? Tell the people: "I'm gonna stay in there."
Come on, y'all, keep pushin'. Keep pushin'. Keep pushin'.
Four. Three. Two.
Get up. Power Jumps, right away. Go! Go! Go! Go! Go!
Come on. Push. Push. Come on, y'all.
Dig. Use your core. Use your core, y'all. Let's go.
Come on, push. Push. Push.
Go! Come on, come on.
Dig! Dig! Dig!
Use your lower abs when you jump.
Come on, guys, stay in there.
Come on, y'all, keep the form.
Come on.
Three. Two. One.
Take a break. Okay, listen. Check your heart rate.
Check your heart rate every single time I stop you, okay?
Let's keep pushin'. Keep movin'.
Max Interval Training. This is what it is. Stay strong.
Yup. Y'all got 15 seconds.
You got 15 seconds left.
So if you got some of this, you need to drink some of this.
How you feelin', Ariel? Ariel: Good.
Three! Two! One!
Go! Come on! Get there! You gotta get there!
You gotta get back there before I say, "Get there!"
That goes for you at home. Don't take too long of a rest, okay?
You gotta stay in there. You gotta stay in there. Come on.
Keep the form. Keep the form.
And go. You can do it.
While you're in the workout, I'm explaining to you...
...that the Max Interval Training is just this:
Your muscles will burn. You feel really fatigued.
But you push yourself into the max.
And different exercises with different body parts.
Then you take a break. Get water. And continue.
Let's go! Come on, come on, come on!
Come on, y'all, keep pushin'.
Keep pushin'. Keep pushin', keep pushin'.
Ah!
Come on. Let's go!
Three. Two. One.
Squat Push-Ups. Go! Ah!
Yeah? You want it, Chris? You want it?
Come on. Come on. Chris is tryin' to give it to you at home.
Let's get here with Chris. Come on. Come on, stay with us.
Stay with us. Uh! Come on, come on. Uh!
Stay with us. You can do it. Yeah. Uh!
Come on. Come on, come on, come on.
Come on, baby, come on. Push it up. You can do it, y'all.
You can do it, you can do it, you can do it. Ah!
Come on. Go, go, go, go.
Ah! Come on. Stay strong with Chris. His abs are engaged.
Your abs need to be engaged. Come on.
Come on, Lloyd, get back.
Go, go, go. You can do it. Push.
Come on, guys.
Five seconds left. Four. Three. Two.
Out & In, go! Come on.
Go!
Come on, Tania.
Come on. You can do it. Stay strong.
It's your last time you're gonna do this exercise...
...in this workout today. So push yourself.
Come on, here you go. You got 15 seconds left.
Five! Four!
Three! Two!
Power Jumps. Three, two, one. Let's go.
Come on. I know you're tired. But this is where...
...if you push yourself, you're gonna see the results.
Come on. We're all tired.
Come on. Get 'em up.
Lloyd hates Power Jumps. Don't you hate them?
I hate them! Don't you hate 'em?
Are you pushin' through it? Tell 'em to work.
Keep workin'. Come on, tell 'em to work.
Come on. Go, go, go, go. Push.
Knees up, abs tight. Go. Come on, y'all.
Stay strong. Come on. Knees up. Ah!
Come on, guys. Ten seconds.
Everybody, go.
Five. Four. Three.
Two. One.
Alright, good job. Yo. Now we're gonna set up right away.
Let's set up for our V Push-Up.
Watch how I set it up here.
Okay, here we go. I'm settin' up for my V Push-Up.
Fingertips facing each other. You're goin' in Pike position.
Walk your feet in as close as you can.
Leg that's close to me, keep the knees together.
Bend the leg. You're goin' straight down. And up.
We're gonna do 30 seconds one side, 30 seconds the other, when I tell you to switch.
You guys ready? Three. Two. One.
Go! Come on. Down. Push.
Workin' the shoulders, workin' the shoulders.
Push. Come on, keep diggin' through.
Make sure the knees, inner thighs are together.
Knee is connected to knee.
Straight down. Form is right. Keep pushin'.
Come on, guys. Come on.
Dig through. Dig deeper.
Come on, let's go, let's go, let's go.
Come on, Tania. Great form here, Tania.
Push. Looking good, looking good.
Three. Two. One.
Switch legs real quick. And go. Come on.
Right away. You gotta switch, you gotta switch.
Don't stop. Try to stay in there.
If you need to stop, just go into Child's Pose.
If you can keep goin'-- Tania went into Child's Pose.
So keep pushin'. Keep pushin', y'all.
Come on, let's go, let's go, let's go.
Push through. Uh! Uh!
How you doin' there at home? You feel good?
Come on, let's go.
Five. Four. Three.
Two. One.
Break now, break now, break now.
Check it out, you got a 30-second break.
Then we're goin' into a three-minute interval again, okay?
So you know you got three minutes hard, then you got a 30-second break.
Get that water, and let's go. Push.
Come on, guys, grab some drinks. You need that drink.
Come on.
Let's go. Here we go.
Startin' it up. Get back, get back, get back.
First exercise is called the Pogo.
First exercise is called "the Pogo." Watch what I do.
Okay? I'm up, I'm standin' on my right leg.
My hands are down. I bend down. Nice, slow, and controlled.
I touch the floor. I jump up. Boom. Pop it up and land.
Continue to do that. You might move around a little bit.
Keep your abs tight, okay?
Right leg down. Knee up.
Foot doesn't touch the floor. Three. Two. One.
Go. Down. And up. Come on.
Down. And up.
It's all about plyo power here, okay?
So we're not movin' super fast. It's not about movin' super fast.
It's about movin' slow and controlled.
So you get the max results you can...
...for your quadricep. 'Cause that's what we're workin' here.
And your abs when you go down to balance.
Let's go.
Five seconds.
Okay, check it out. The next move is a Power Push-Up.
You never did this before. Check it out here.
Check out the form of the Power Push-Up.
You start in push-up position form.
Everybody knows what a push-up is, okay?
When you're in a push-up, what you wanna do is:
Go down into the push-up, arms wide. Boom.
You wanna pop back up, bringing your abs to use your feet to come in. Boom.
Touch the floor. Boom. Feet together.
Boom. Touch the floor. Do it slow and controlled.
If you can't do this move fully, stay into the push-up until you're strong enough.
Are we ready? Crew: Yeah.
Forty-five seconds.
Three. Two. One.
Go. Come on.
Woman in Crew: Come on, Shaun T.
Come on, people at home. Let's work. This is all for you.
Come on, people. Push.
Come on, guys, you can do it.
Come on, guys, push. You can do it. Five seconds left.
Four. Three. Two. One.
Check it out. Next move is Globe Twists.
Like the Globe Jumps we did before.
Hands come to the side. You just jump right and left. Body down.
Connect shoulder to knee. Same shoulder to same knee.
Boom. Butt is back in squat. Keep the abs tight.
Three. Two. One.
Go! Connect that shoulder to the knee.
Come on, Lloyd. Connect that shoulder to the knee.
Butt is over center. There you go.
Butt is right back center here. Abs are nice and tight.
Push. I want you to leap up. Don't do a hop-skip.
Jump up straight high, just like Lloyd is doin'.
High. Over my arm, over my arm.
Alright, you see that? Over. There you go.
Keepin' the form. Over. That's what I want from you.
Keep pushin', y'all. Keep pushin'.
Come on, come on, come on. Come on, 15 seconds left.
Ah! Woman in Crew: Come on, Shaun!
How we doin', guys? Crew: Yeah! Woo!
Shaun T: Oh! It's cool. You can do it at home.
You can do it. Stay here. You're right here with us.
You're part of the Insanity team.
Three. Two. One.
Check it out. We have Level 3 Drills.
You go down. You go back. Sixteen push-ups.
Sixteen runs. Butt is down.
Twice through. Here we go.
You guys ready? Woman in Crew: Yeah!
Three. Two. One.
Down. Back.
Sixteen push-ups. Go. Sixteen. Fifteen.
Fourteen. Come on. Thirteen. You can do it.
Twelve. Eleven. Ten.
Nine. Eight. Seven.
Six. Five.
Four. Three. Two.
Plank position, run. Sixteen. Fifteen. Fourteen.
Twelve. Eleven. Count with me.
Eight, seven. Woman: Six, five.
Shaun T: Four, three.
Come in. Up.
One more set. Down.
Back. Sixteen. Go, count with me.
Sixteen. Fifteen.
I can't hear you! Twelve.
Eleven. Ten. Come on, you can do it.
Nine. Go, go, go.
Seven. Six. Five. Come on.
You can do it. Three. Two. One.
Break now. Check your heart rate.
Keep goin', keep pushin'. That's Max Interval Training.
Work three minutes hard.
Then you get to rest like this for 30 seconds.
That means we only got 20 seconds left.
Come on. You know the moves. We start right away.
Yeah!
Five seconds! Get to your spot!
Other leg, Pogo! Left leg down!
Three. Two. One.
Let's go. Boom. Bend that knee.
Bend that knee and jump. Come on. Come on, come on.
Forty-five seconds of slow and controlled plyo here.
Watch how Akil is usin' those abs when he's down.
Knee is bent. You see the muscle in his calf right there?
Workin'. That's what's workin' your body, okay?
So you gotta stay strong. Keep pushin', y'all.
Keep pushin', keep pushin'.
Come on. You got about 20 seconds left.
So stay strong. It's all about the core.
Stay there.
Come on, guys.
Ten seconds left.
Keep goin'.
Three. Two. One.
Power Push-Ups. Let's go, let's go, let's go.
Hit it!
I'm there with you. How you feelin'?
Come on, Lloyd! Lloyd wants to call me. Let's go check on Lloyd.
Yeah, you wanna call me out, Lloyd? Go. Go.
Stay with Lloyd. Come on.
This is an Army veteran right here.
Let's see how much power they got. Come on.
Come on, come on, come on.
Come on, push through, Lloyd. Come on. You got it.
You got it. Use those abs to pull you up.
Come on. Connect right there. Boom. Connect right there.
Let's go. Push. How you feelin', Lloyd?
You got five seconds left. Come on. Four.
Three. Two. One.
Come on, y'all. Globe Twists, right away.
Ah! Push through. Push through.
Come on. Ah!
Come on.
Come on. Come on, come on.
Come on, come on. Come on, Chris, get back into it.
Get back into it. Butt down. Butt down.
Connect, connect. Butt down lower.
Come on, push. You gotta jump higher.
Move right and left more. Come over to me. Come on, come on, come on.
Push through, push through. Come on. Come on, Mandy. Come on.
Come on, push. You got it? I got it.
Come on, come on, dig.
Dig. Breathe, breathe, breathe.
Come on, guys. Come on.
Come on, guys. Ten seconds left.
Stay strong and push through.
Five. Four.
Three. Two. One.
Here we go. Level 3 Drills again.
Arms up. Ready? Three, two, one.
Down. Back. Sixteen push-ups.
Sixteen. Fifteen. Fourteen. Come on.
Thirteen. Twelve. Eleven.
Ten. Nine. Eight.
Seven. Come on. Six. Five. Four.
Three. Two.
Run it out. Sixteen. Fifteen. Fourteen. Thirteen.
Eleven. Ten. Eight. Six.
Four, three, two.
In. Up.
Back down. Let's go. Feet back.
Push-ups, hit it! Sixteen. Fifteen.
Fourteen. Come on. Thirteen.
Twelve. Eleven. Come on. Ten.
(exhales)
Eight. Seven. Six.
Four. Three. Two.
Run it out! Fifteen, fourteen, thirteen.
Eleven, ten. Eight. Come on, you can do it.
Six. Four. Three.
Take a break. Come on, guys.
We got one more interval like that. Stay strong. Come on.
Somebody gotta share some water with me. I'm runnin' out.
I'm runnin' out. Deb's still got some.
You gonna keep yours, you got a little bit left. Come on.
Make sure-- Make sure you got some water.
If you got some friends at home, share.
Go to the faucet. Get some more water. It's very important, okay?
You also got your Results & Recovery Formula.
That's gonna help you even more than this. So keep it pushin'.
Come on, guys. One more set.
And three. Two.
Pogo! Go, come on!
Down. And up.
Down. And up. Come on.
I'm watchin' you. You know this.
You Pogo on the right foot here.
Controlled. Just like this.
You can do it. Use the abs as you're down.
Come on, tell 'em what you're doin', Mandy.
My abs are nice and tight. Yeah, your abs are tight.
Come on. Come on. Come on. Come on.
Keep goin', keep goin'.
Switch. Other leg, other leg. Switch. Go, go, go.
Come on. Tell 'em louder. Tell 'em what you're doin', louder.
My core is nice and tight. Core is nice and tight.
Knees are straight and soft. That's right. Knees soft.
Back is neutral. So stay in it. And breathe. There you go.
That's it. Come on, y'all. Breathe. Breathe. Breathe.
Three. Two. One.
Power Push-Ups. Here we go.
Power Push-Ups! Ah! Uh! Ah!
Push! Ah!
Come on. Come for me, come for me.
Dig deeper, come. Come on, Chris. What you got?
What you got in the Power Push-Up? What you got? Come on.
Come on, push. Come on, come on.
Let's see what Chris got. Come on, push.
Now, if you can get to this speed, you're a pro.
Work up to this speed if you can.
Come on, form is good. Feet together.
Knees are in. Core is tight when you come up.
Push through, y'all. Push through. Keep goin'. Come on.
Come on. Stay strong. You can do it. Come on, come on.
Come on. Ah!
Ah! Oh!
Ah!
Come on, come on.
Three. Two. One.
Globe Twists, go! Ah!
Come on, y'all. Come on, come on.
Come on, Tania. Come on, come on.
Look at this form. I want you to look at these hips here.
Get a look at these hips, and how they're back.
See how low? See when I talk about form?
Knee is behind ankle. Butt is down. Body stays center.
Obliques are workin' as she twists to the side.
And that's what you should be doin'.
Guess what, y'all. We have how many--?
We got like about one minute left before you can take a break, okay?
So keep pushin'. Keep pushin'.
Actually, a minute full. Right here.
Come on. Keep goin', keep goin'. Then you get a slight break...
...while I explain the next exercise. Come on, Tania. Push.
You should look like this.
If you have to go slower, it's okay.
I just want you to get as many as you can get for your body.
To sculpt your body. So let's go. Come on.
Three. Two. One.
Level 3 Drills. Last time.
Thirty-two push-ups. We can do it.
Three. Two. One.
Down. Back. Sixteen push-ups.
Sixteen. Fifteen.
Fourteen. Thirteen.
Twelve. Eleven. Ten.
Nine. Eight. Come on. Seven.
You can do it. Six. Five. Core tight. Four.
Three. Two.
Run it out, back flat. Fifteen, fourteen...
...thirteen, twelve, eleven, ten.
Eight, seven, six, five, four. Two.
In. Up.
Back down. Last sixteen. Count with me!
Sixteen. Fifteen. Can't hear you!
Thirteen. Twelve. Eleven.
Ten. Nine. Eight. Come on.
Seven, six, five.
Four, three, two.
Run it out! Shoulders are burnin'! Fourteen. Twelve.
Ten. Eight. Seven. Six.
Five. Three, two, one.
Okay, guys. Alright. We got the challenge.
We got Switch Lunges into Hop Squats.
Watch what I do. Stand up. Watch what I do.
Look at me from the side. My lunges.
Hip over knee. Knee over ankle.
Two Hop Squats.
One, two. One, two.
Here we go. Three, two.
Right foot forward. Go.
One. Ah. Ha. Again.
Eight sets. Hit. Hit. Boom.
Six more sets.
Ha. Ah. Go.
Push.
Four more. Four.
And out.
And three. And out. Come on.
And two. And one more.
Uh!
Take your break!
Grab some water. Take your break.
We got one more round of power plyo left.
And then you're good. It's gonna be tough.
I need you to think: "Core tight." And "Breathing." Okay?
One more Max Interval.
Alright.
The next exercise.
Here we go. Next exercise is Side Push-Ups.
You at home, including the people here, all need to pay attention...
...no matter how many times you've done this workout.
Woman: Let's watch.
Listen and watch. Your left hand--
You're facin' me. Core is tight.
Left hand faces me.
I don't care if you did this workout 15 times.
I want you to do this form with me so you protect yourself.
Hand goes down to the floor on the outside.
This hand comes in. Fingertips face each other.
But your arms are kinda in L-position.
You take your body out.
You put one foot on top of the other.
Your arms are here. This elbow goes to the back of the room.
This elbow goes in line, parallel to your body.
Your obliques are to the floor.
You push it down. And up.
Down. And up.
You're gonna feel a slight twist in your body.
But keep your core tight.
We got 15 on the right. We'll set up again, 15 on the left.
Are you guys ready? Crew: Yeah!
Are you ready? Let's go.
Here we go. Three, two. Fifteen. Hit it.
Fifteen. Fourteen. Core tight. Thirteen.
Twelve. Eleven. Ten.
Nine. Hips up. Eight.
Seven. Six.
Five. Four. Three.
You can do it. Two.
And one. Okay.
Alright, let's go to the other side.
Knees together. Knees together.
Body up. Hand facin' me. Down to the floor.
Other hand here. L-shaped body. Feet goes out.
Knee in line.
Shoulder over elbow.
Three. Two. One.
Go. Fifteen.
Fourteen. Thirteen.
Twelve. Eleven.
Ten. Come on, nine.
Eight. Seven.
Six. Five.
Four. Three.
Two. One. Uh!
Alright. Here we go. Next move.
Everybody, stand up. Your head's the last thing to come up.
We got something called "Kickstand Touch the Floor."
Okay? Workin' your abs.
And look. Watch me. I go up, and I come down.
And as I come up, I jump. And I come down.
I jump up. See how I power my hand up?
Lower abs come in. Down. You can do it.
Fifteen. Ready? Crew: Yeah!
Start down. Knee is bent.
Knee over ankle. Butt is back.
Three. Two. One.
Go! Fifteen.
Fourteen.
Thirteen. Twelve. Come on.
Eleven.
Ten. Come on.
Nine. Eight. Come on, come on, count with me.
Seven. Down, abs. Six!
Down, abs. Five!
Control. You got it.
Crew: Three! Two more.
Crew: Two! One more.
Shake it out, shake it out, shake it out.
Other side. Ready, Mandy? Here we go.
Three. Two. One.
Go! Fifteen. Come on.
Fourteen. Thirteen.
Twelve. Come on. Eleven. Come on.
Come on. Ten. You got it? You got it?
I can't hear you. I got it!
Come on. Woo!
Come on. Come on.
Six. Five. You got it. Come on, power.
Plyo, come on.
You can do it. One more.
Shake it out. Good job, good job.
Alright, guys. Next exercise, right?
Next exercise we're gonna do...
...is 8 Power Knees into Diamond Jumps.
It's a combination of exercises. Watch me. Here you go.
Right leg: Eight, seven, six, five.
Use your abs. Three, two, one.
Right away, set up Diamond Jumps.
Four. Three. Two. And one.
Use your core and come up. You ready?
Are you ready? Here we go. Three, two. one.
Go! Eight, seven, six, five...
...four, three, two.
Jump! Go! Four.
Three. Two. One.
Left side, go! Eight, seven...
...six, five, four.
Let's go. And four.
Three. Two.
Right side, go. And eight. Seven.
Six. Abs! Three.
Diamond Jumps, go. Four. Three.
Two. One.
Left side. Left. Eight. Seven.
Six. Five. Four. Crew: Three. Two.
One. Go. And four.
Three. Two. One.
Check your heart rate, check your heart rate.
Our last exercise...
...is a Push-Up Balance, okay?
It's a Balance Push-Up. So watch how I do this.
What you gonna do: Your elbows are gonna go back.
So watch how I go into Plank position here. Okay?
I go down. Elbows stay as close to each side as possible.
Now, most important thing with the push-up:
If you can't get your chest all the way down...
...it's okay if you come halfway.
But don't come down like this. Okay? Boom.
Contract the core. Halfway down if you want. Or full.
Same arm, same leg come up to balance. Boom.
You have to interlock the quadricep for strength.
I'm gonna do two for you. And then we're all gonna do 'em together, okay?
Everybody, pay attention. Here we go.
Three. Two. One. Here you go.
Down. Balance. Down. Balance.
Down. Balance. Okay?
So here we go. We got a set of 12. Are you guys ready?
Three. Set up. Two. One.
And go. It goes down, and one.
Down. And two.
Down. Three. Come on.
Down. Four. Balance.
Down. Five. You can do it.
Down. Stay with Rachel. Come on.
And seven. Core tight. Boom.
And eight. Come on. Boom.
And nine. Come on. Keep center.
Ten. You can do it. Two more.
Hit. Last one.
Knees down. And Child's Pose, back.
Good job. That was your last exercise.
Check your heart rate. Grab some water.
We're going to stretch it out.
Good job. Good job, Rachel.
Here we go, y'all.
Stand up. Your head's the last thing to come up.
Your head is the last thing to come up.
Feet shoulder-width apart.
Drop the arms.
Body erect, core is nice and tight.
Arms up, inhale.
And exhale down.
You guys did a good job. You did an excellent job today.
Inhale.
(exhaling)
Two more. Inhale up.
And exhale down.
One more time. Inhale. Hold it.
Sink down into the squat. Arms come down.
Open up. Keep the core tight.
We're gonna relax in this position.
Open up the hips, open up the hips.
From here, I want you to either put your fingertips down...
...or drop the palms to the floor. Straighten out the legs.
Hold it. Drop your head.
Drop the head, let the head relax.
If you can't keep the legs straight, you can softly bend the knees.
Don't overstretch the hamstrings.
But they should be very warm at this point.
And walk your body over to the right side.
And stretch.
Lead with the chest, and not with the head.
But your head is relaxed.
And slowly walk it over to the other side.
You should feel really good right now.
You should feel really accomplished.
Because I'm sure today...
...you did better than you did last week.
So push.
Come to the center.
Take your body over into a hip flexor.
Keep the back leg straight.
(exhales)
You can look down just like this to see if that leg is straight.
If you can't see the tongue of your shoe, you know your knee is bent.
You should bring it up.
Bring that leg in. Straighten it out.
Split the leg. Again, leading with the chest.
But your head can stay relaxed. But don't push your head in.
Hold it.
(exhales)
And slowly drop the leg back.
Keepin' that knee over.
(exhales)
Turn into a high lunge.
And just go right to the other side, into a hip flexor stretch.
Keep breathin' through.
Straighten it out.
You guys did amazing today.
Breathe. Breathe. Breathe. Breathe.
Keep breathing.
Sink into that stretch.
Okay? You should try to hold that stretch.
(exhales)
Bend the knee, stayin' behind the toe. Leg back.
Slowly turn it out into a high lunge.
And come center, opening up the hips.
Keep the core contracted. Pushin' the knees open.
Slowly bring your hands to your knees.
You're only gonna do two contractions. And go.
Exhale.
Bring it down. One more.
(exhales)
Drop it down. Bring your hands to the floor.
Bring your chin to your chest. And roll up nice and slow.
For four. Three. Two. And one.
Take a deep inhale up. Exhale down.
I want you to grab the right leg into the Flamingo stretch.
Keep the balance. Knees together. Hips out.
Chest up. Contract the core. And hold.
For four. Three. Two. And one.
Drop it down. Take it to the other side.
Really control it. Push. Exhale out.
Again, keepin' the core contracted.
Knees together. Push the hips forward. Chest is up.
And hold. For four. Three. Two. One.
Step it down. Take a deep breath up. Inhale.
Exhale down.
One more. Inhale up.
Exhale down.
There you go. That's your Max Interval Plyo for today.
I need you to drink your Results & Recovery Formula.
Drink a lot of water. You'll do this next week.
Stay strong. Peace out.
Good job, y'all.
(cheering)
You guys are awesome. You guys are so good.
So good, so good.
So good.
So good. Very good. Very good. Very good.
(music)
Woman (voiceover): Log on to teambeachbody.com and join the Team Beachbody Club...
...so you can get the most from your body transformation program.
You'll get access to exclusive fitness tips...
...and advice from our celebrity trainers.
Including live chats and Beachbody-TV.
Our members and our trainers are right here...
...dedicated to helping you get the fastest results possible.
Carl: This is the place to create the body you've always wanted.
And the you you've always wanted to be.
We'll help you discover just how valuable your body really is...
...by offering inspiration, community support...
...rewards, and personal encouragement...
...to get you fit, healthy, motivated, and happy.
Like we have for thousands of people just like you.
Woman (voiceover): So log on and join at teambeachbody.com...
...because we wanna help you.
You've come to the right place if you wanna change your body...
...change your health, and change your life.
(music)
...change your health, and change your life. (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)
(electronic music)
Tony (voiceover): Let's bring it.
Not so light now, are they, punk?
Breakin' a sweat on abs.
(shouting) Core, abs, heart, lungs!
Look at the sweat comin' off that boy!
Get up there, come on.
Oh, that is P90X Plus.
Aw, that's the way to work.
What is it working?
This is my Vietnam, but I made it.
(grunting)