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Shaun T. (shouting): 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 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: Three, two, one. All (shout): Insanity!
Yo, what's up? My name is Shaun T. This is Max Cardio Conditioning.
Forty-five minutes of pure endurance training.
Three, two, one. Jog it out.
Here's the warm-up. Jog it out. Nice and soft.
Don't start to move too fast. Keep your core contracted.
Every time you land, keep the knees nice and soft.
Keep the hands relaxed.
Are we good, everybody? Crew: Yeah!
Alright. Just push and move.
Thirty seconds for each move in the first two rounds, okay?
So you know where you're goin' with this.
Push. Push and breathe. Push and breathe.
In about five seconds, we go to our second exercise.
It's Jumping Jacks with a straight arm up. Ready?
Three, two, one. Here we go.
Straight-Arm Jack. Push. Lift.
Land nice and soft. And keep the core contracted.
But breathe. Keep breathin'.
Push through. And relax.
(breathing heavily)
(rock music)
Keep movin'. Keep movin'. Stay with me.
Warm up nice and slow.
In about five seconds, we go to our next exercise.
We're going to Jump Rope side-to-side.
Three, two, one. Here we go. Boom.
Side-to-side. Switchin' the arms up.
Workin' the core as you move side-to-side.
Again, land soft. And keep your feet parallel to the front.
Don't twist. Stay center.
And keep breathing. Keep breathing.
Are we good, everybody? Crew: Woo!
Push. Stay with us, stay with us.
You're there in five seconds. We're goin' to High Knees.
You're gonna put the arms out shoulder-high.
Here we go. Three, two, one. Push.
Knees up. Knees up. Lift with the lower abs.
Fingertips nice and strong.
Don't drop 'em when you get tired. Push the arms out.
Keep the neck nice and long.
Make sure the knees come up above the hip.
So don't move too fast, okay?
Make sure you control it.
Breathe. Use the core.
Breathe. Use the core. Yeah.
Five seconds. You know this exercise.
We're goin' into Switch Kicks. Three, two, one.
Here we go.
Switch Kicks. Heel comes up at least hip-height.
Elbows in. To the obliques.
So you know you're nice and tight.
As the foot goes out, exhale.
(exhaling)
Land soft.
Five seconds.
Ready? Hit the Floor. Here we go.
You know this one too.
Keep pushin'.
As you touch the floor...
...make sure your core contracts to keep your balance.
Jump from down here. Don't jump from up here.
Power up, okay?
Both hands up.
Both feet off the floor.
Always exhale on the work.
Don't overdo it, you're just warmin' up.
Three, two, one. Everybody, get down.
The next exercise is Floor Hops. Watch how I do.
I start in the center. Okay?
My feet go out to the right side. Watch how I lift:
Heels up, core contracted, knees land soft.
Ready? Three, two, one.
Alternate side-to-side.
Keep the core contracted, y'all.
Exhale as your feet go up.
(exhaling)
Come on. Five seconds.
Three, two, one.
Restart. Jog it out. Come on.
How we feelin', guys? Crew: Woo!
See, Tania's in it right here. Tania's in it.
We're just in the warm-up, but the core stays engaged...
...and she keeps on breathing, okay?
Just keep doin' the same thing.
Push through. Okay.
Remember: Even if it's your first time doin' this level...
...you can always grab water.
You see, I'm drippin' already. Okay?
Push through. You got about five seconds left.
Then we go back into the Jacks, okay?
Straight-Arm Jacks. Remember that.
Ready? Here we go. Now, this time you can go a little faster.
You don't have to stay with me. Go at your own pace.
Keep the core contracted as you go.
How we doin' here, Mario? Pushin' through.
He's in it. Push. Exhaling.
Keep breathing. Never hold your breath, okay?
We're just in the beginning here. So push through.
Shaun T: We good, everybody? Crew: Yeah!
Shaun T: Push through. You can do it.
Come on. Take it easy.
Four seconds left: Three, two.
Side-to-side jumps. Here we go. Right here with the Jump Rope.
I'm gonna go back here to Chris. Let's go back here with Chris and Deb.
See how they're doin' in this warm-up. Push.
They're in it. Push.
Side-to-side. Knees together.
Feet staying close together. See how they're staying close together?
Knees are landing nice and soft, okay?
Core is contracted. You can't see his abs yet...
...but in a minute his shirt'll be off, so you'll be cool.
Five seconds left.
Four. Three. Two.
Arms out, High Knees.
This time you can start to move a little bit faster.
Okay? Now your body's warmed up.
And remember how I said lift with the lower abs?
Look at me to the side.
I'm lifting with my core here.
Okay? Push. Come on.
You don't have to do a sit-up or crunch to work those lower abs.
Ashley, let's see what you're doin' here.
Keep goin'. See how Ashley is here?
Fingertips nice and strong. Abs are contracted.
Knees comin' up to the hip. This is what you wanna look like.
She's breathing, okay? Keep breathing, y'all. Keep breathing.
Ready? Switch Kicks. Go.
Boom. Switch Kicks. Push.
Now see, before, I was doin' it slow.
Get the elbows in. Elbows in.
Now, as your body starts to warm up those hip flexors...
You can start to go a little faster. Okay?
But push. Stay in it. Stay in it.
Let's see these heels. See these heels...
...right in level with the hip.
See those heels? Kickin' out. Liftin' the knee first.
Usin' the abs. Boom.
This is second level, so if you're tired, I understand.
Three, two, one.
Hit the Floor. Here we go. Boom.
Now, see, I'm jumping from the bottom.
I'm tightenin' my abs...
...as I touch the floor.
Come on, go.
Push. Push. Now, see how Ariel is doin' this?
Put your hand on that supporting leg.
Put your hand on that supporting leg. Now. Right there.
You always wanna support yourself as you go down...
...so your core stays contracted...
...and you keep the balance, and the knees nice and soft.
You're doin' a great job, Ariel, okay?
You guys are doin' it with us. Here we go.
Three, two, one. Side-to-Side Floor Hops.
Get there and go. Push.
See how I lift my heels up? My knees land nice and soft.
I keep my knees together.
My bottom, lower abs lift me up.
Come on. Push.
(breathing heavily)
Five seconds.
Everybody, get up as fast as you can. Go, go.
Sprint. Come on.
Remember the old warm-up? We're goin' back to that a little bit.
Push. Push. Power through, power through.
Turnover, people. Turnover.
Look at how fast the feet are movin' here. Okay?
Three, two, one.
Straight Jacks. Come on, regular Jumping Jacks.
Push. But go fast.
(breathing heavily, grunting)
Come on. Go. Come on, you can do it.
You can do it. Push, push, push.
Ready? Heisman, right-left. Heisman.
It's fast Heisman. Body over.
Knee to chest. Knee to chest. Go.
(exhaling)
Body over. Back is flat. Keep breathin'.
Turnover, people, turnover! Crew: Woo!
Three, two, one.
One, two, three. Ha. You know this.
Breathe through.
(Crew hollering)
Come on, you got it. You got it.
High Knees. Go! Push. Come on, come on.
Get 'em up! Up!
Yes, Ariel! Yes! Yes!
Look at Ariel go. This is what you're doin'.
Come on. Five seconds. Go.
Four. Three. Look at this.
Two. Shake it out.
Grab a quick drink. Grab a quick drink. Quick. Quick.
Then we're goin' to stretches. Quick, y'all.
Move through.
Get back to your spot. Quick.
Take your feet wide.
Here we go. Take a deep breath. Inhale.
Exhale down.
Inhale up.
(relaxing music)
Exhale.
Give me one more time: Inhale. And exhale.
As you come down, check your heart rate. If you have a monitor...
...check your heart rate. Really quick.
Let's do two more inhales. Inhale up.
Exhale down.
One more time. Inhale up.
Control the stretch. Go into a flat back.
You can keep your knees slightly bent like me if this is new to you.
If you're really strong, you can straighten it out.
Everyone, look at me. You're gonna lunge to the right side.
Your left arm comes to the floor. Okay?
Left leg is nice and long. It's the groin stretch, okay?
We use this.
Slowly take it to the other side.
Bring your hand to your knee. What I want you to do:
Take your hand to the front of your knee and drop it down.
If it goes in front of your big toe, mmm-mm.
You need to push your butt back. Okay?
You should never, ever, ever have your knees in front of your big toe.
We're gonna take it back to the other side, into a hip flexor stretch.
Okay? I want your palm completely on the floor.
And one palm on the knee.
Keep the core contracted.
Keep the back leg nice and straight.
Your head is in line with your back.
You're breathing.
Take the hand that's on your knee...
...push it up in the air.
Face the back of your room.
Palm up.
Straighten out the back leg, Chris.
And you at home.
Hip into the floor.
Fingers together and strong.
Bring it down. Keep the legs where they are.
Switch hands. Palm on the floor.
That means your shoulder should be next to your knee.
Back leg is straight. Contract the abs.
Drop the hand down.
Go into a deep lunge.
If you're not flexible at this point, stay back high.
It's okay to stay here. If you can go down, come down.
And breathe. You're doin' a great job.
Slowly take it to the other side. Hip flexor stretch.
(exhales)
Palm to the floor.
No matter how many times you work out...
...this stretch is the most important part of the workout.
The last one. Palm up to back of the room.
Straighten out that leg.
I'm going around to straighten out legs.
Here we go. Here we go.
Boom. There you go. Now push the hip into the floor.
There you go. Hold it.
Palm is nice and high. Breathing.
He's gonna drop down, switch.
Palm to the floor. Shoulder right next to the knee.
This hand comes up in the air. Boom.
Core stays contracted.
Look: Shoulder, elbow, wrist in line.
Push and open the hip to stretch open the quad and the groin.
Here we go. Hold it: Four, three, two.
Come down. Right from there, turn it out.
Go into a deep stretch and hold.
Embrace this.
'Cause what's about to happen to your body is completely insane.
Okay, slowly, I want you to come in center.
Open up the hips.
Okay. Put the knees directly on top of your knee--
Your elbows directly on top of your knee. And press open.
Sit the hips down.
Again, knee is behind the big toe.
(exhales)
Are we feelin' good? Crew: Yeah!
Here we go. Palms to knees.
We're gonna contract/relax. Four, three, two.
Contract.
Relax.
Contract, blow out.
Relax. Two more.
Contract, blow out. Round.
Relax. One more time.
Lift up. Go back down.
Drop the palms to the floor, and roll up nice and slow.
Chin to chest as you come up.
Take a deep breath. Inhale.
Exhale down.
One more time. Inhale. Exhale down.
Grab the right leg. Pull it in. Flamingo stretch.
Bring your knees together. Lift the hips forward...
...to contract the quadricep right here. Boom.
Chest up.
And take it to the other side. Here we go.
Pull through, find a balance. You're probably shaking a little bit.
Hold it. Okay.
Knees together, hips forward, chest up.
You're doin' a good job. Three, two, one.
Step down. Take a deep breath. Inhale.
Exhale down.
And inhale. And exhale down.
Now we have a 30-second rest, and then we go right into the endurance workout.
Grab your water. Quick, y'all, quick! Grab that water.
You need it, you need that water.
It's very important that you drink water right now, 'cause we're goin' for it.
(dance music)
Alright, guys. You got 15 seconds left.
Let me tell you what we're starting with.
We're starting with the High-Low Jack with a Squat.
Check out how I do it. Boom.
I jump, come down into a squat. Okay? Boom.
Thirty seconds on the right side. Thirty seconds on the left.
You guys ready? Crew: Yeah!
Here we go. Three, two, one. Here we go.
Remember: It's not about speed. It's about control.
It's not about speed. It's about control.
As you're up top, you jab. Low, jab.
Hips is back. Knee's over the ankle.
Push. Push through.
Come on, this is endurance training.
You're training your muscles and your heart all at the same time.
Push through, y'all.
How we doin'?
Crew: Woo! Yeah!
Shaun T: Look at your target.
(rock music)
Ready? Switch arms.
Jump from the bottom. Don't jump from up top.
Take that rest if you need to.
Shake it out. It's okay to do that, okay?
Then go back into it when you're ready.
Slow it down. Be in control.
There's plenty more exercises left.
Check your heart rate if you need to. Shake it out if you need to.
You got five seconds left. Come on, keep pushin'.
Four. Three. Two. One.
Okay, check it out. Look at me. Next exercise: Football Runs.
That means your hands are out. Feet wide.
I'm gonna say "hit it." You drop to the floor in Low Plank.
Your core stays contracted.
I'm gonna say "run." You get back up and go.
We ready? Crew: Yeah!
Three, two, one.
Sprint! Go!
(shouts) Hit it!
Up!
Hit it!
Up!
Hit it!
Up!
Good Low Plank. Hit it!
Hold it down there, hold it down there. See, nice.
Up! Quick, quick, quick, quick.
Hit it!
Up!
Hit it!
Quick! Up!
Hit it!
Up! Come on!
Hit it!
Up!
Hit it!
We're more than halfway done-- Up!
With this exercise. Hit it!
Up!
Hit it!
Up!
Hit it! Come on, you're doin' good. Stay with Mandy.
Up! Stay with Mandy. You can do it. Come on.
Hit it! Dig deeper, y'all.
Up!
Hit it!
Up! Come on, five seconds. One more.
Hit it!
Up!
Alright, shake it out. Okay.
The next exercise is a Basketball Shot.
Watch. I start with my right hand.
I do four jumps. Follow through to the basketball court.
Then you do four hops back.
Stay in low squat, hips over. To the other side, and switch.
We ready? Crew: Yeah!
Here we go. Three, two, one.
Control it. Jump. And down.
Three. Two.
And one. Hop back.
Four, three, two. Go.
Four. Three. Two.
Hop back. Go.
Four. Three. Two.
Go. Four. Three.
Butt down. Two. One.
Hop back. Go. Four. Stay low. You got it.
Jump. Four. Down.
Three. You're doin' a good job.
Two. Hop back, come on.
Goin' back here to Ashley.
Here we go. Jump it up. Get lower, get lower.
Three. And two. And one.
Hop back. Stay low. One, two, three, go.
Four. See how it's down, knee's over ankle.
Three. Here we go. Two.
Hop back. Go. Four. Three. Two.
Another set, go.
Four. Three. Two.
Hop back. Go! Four, three, two.
Come on, go! Four. Three.
Two. One.
Shake it out. Okay, here we go.
Next exercise. Right kick only.
Knee Kick. There's no jumping.
You're workin' those lower abs and the hip flexor. Ready?
Three, two, one. Go.
Slightly bouncin' the left leg. The knees are slightly bent.
Come on. Gettin' the elbows in.
Now, as you get used to the exercise...
...I'm gonna go to Ariel. We're gonna go faster.
Ready? Three. Two. One. Come on.
Now it's time to pick it up. There you go. Boom.
There you go. She's in it. Come on, come on.
You can look at her face and tell she's in it.
She's workin' the abs. She's slightly forward, workin' those abs.
Push. Exhaling on the work.
As that heel comes up, she's goin'.
Come on, we stay with you. Come on, come with us.
Come on. She's tryin' to be Shaun T.
Come on, go. Come on. You got it, Ariel. Push.
Push. Come on, y'all. Dig, dig, dig!
Dig deeper, come on! Go! Go! Go!
Twenty seconds left.
I need you to push faster.
Come on. Come on, come on.
Keep your body upright. Push.
Elbows in, elbows in. Come on, go. Push.
Come on, ten seconds left.
Come on, dig. Dig, y'all. Dig, dig.
Elbows in. Core is tight.
Five seconds. Come on.
Three. Two.
One. Other side, go. Push. Alright.
Doin' one minute each. So you gotta push.
Look at my form. My elbows are in.
It's like I'm blockin' a punch, and I'm kickin' at the person.
Go. Come on, speed.
As I do it, my abs are contracted.
I'm exhaling on the hit. Go.
You don't have to go as fast as me.
Boom. Look at the control Tania has right here.
Look at the control that Tania has. See?
Abs are engaged. Elbows in. Exhaling on the kick.
At a nice pace. And she's workin'.
If you can stay with her, stay.
If you can go faster than her, go faster.
You're all at your own pace, but get that heart rate up.
Come on, y'all. Go. Go. Go.
Push. Come on, 20 seconds left.
You. Can. Do it.
Ten seconds.
Come on. Fight through.
Three. Two. One. Shake it out.
Next exercise is Diamond Jumps. Watch where I start.
I start in low here. I come up, boom.
I connect my toes, and my fists up top.
Make a diamond in the air. Are we ready? Land softly.
Three. Two. One.
Go. Come on. Push.
Come on. Push. Control it. Boom.
Swing down, go into that squat.
Feel it. Feel it.
If you start to feel fatigued, shake it out like this.
And continue. Come on. Push.
Breathe through, guys. Breathe through. Breathe through.
Come on, let's go back here to Chris.
Let's see what's workin'. Okay.
Push. He's up.
Look at the control. Look how slow.
Get the butt down lower.
Look as he jumps. His abs are workin'. Come on.
Your legs, your abs, and your shoulders are all workin'.
Look at the control in the body.
That's what I want you to do. Focus on control. Go.
I'm not gonna say much right now. Just focus and go.
Come on, 20 seconds.
Get in there, Chris. Come on.
Come on, Chris, they're lookin' at you. Let's get it.
Five seconds.
Here we go. Watch the next move.
We're going In & Out Abs to Push-Up Jacks.
You know both of these moves.
In & Out Abs, you do four.
Up. And back.
Up. Back.
Two more. Up. Back.
Then I go to four Jack Push-Ups.
Out and down.
Three. Two. And one.
Are we ready, guys? Crew: Yeah!
Here we go. Plank position here. You ready?
Three, two, one.
In! Out! In! Out!
In! Out! One more. In!
Push-Up Jacks! Down.
And three. And two. Come on, Mandy.
And one. In & Out, go.
In, and out. In, and out.
You got this? In. Look at Mandy's form.
Push-Up Jacks. Go. Four.
And up. You got it. Three.
Perfect form. Two. Go, come on.
In & Out. Push. In & Out. In, and out. In.
Body goes straight, abs help you there.
One more. Here we go. Push-Up Jacks.
Four. Come on, in. Three. In.
Come on, two more. Push.
In & Out, go. In, and out.
Perfect. In, out. Two more. In, and out.
Push-Up Jacks, go. Four. And up.
Three. You can do it.
Two. Ready? One more set. Go.
In, out. In, out.
In, out.
Push-Up Jacks. Go. Four, and up. Come on.
Three. Ha. Two. Up.
One. Shake it out.
Okay. Here we go. Watch me one time.
Suicide Jumps. You're in a Plank position. Knees come up.
Power Jump. Here. And back. Ready? Here we go.
Plank position, get there. Three, two, one.
Come on, go. Suicide Jumps.
As many as you can get. I want you to focus. Okay?
Look at the form. I'm back here with Mandy.
Look at the form. She powers up. Okay?
Let's move it here to Tania. Let's see how the form is here.
Boom. As you can see, she's jumpin' from the bottom.
Boom. Jumpin' from the bottom, okay?
Usin' the power in her quadriceps, and pushin' back.
How you doin', Tania? Take a break.
If you need to take a break, it's fine.
Wipe the sweat like Tania. Here we go. Three, two, one.
Get in there, y'all. Come on, Chris. Come on, come on.
Come on, come on. Keep pushin' through.
Dig deeper, Chris. Come on. You got it.
If you're here with Chris with the heart rate monitor on...
...you can check that heart rate, see how you're doin'.
Keep those knees together, Chris. Keep the knees together.
You can do it. You got 15 seconds left.
Keep goin', keep goin'. Come on.
Ten seconds left. Come on, push.
Go!
Come on, y'all. Five.
Four. Three.
Two. One.
Shake it out. Watch what I do.
Eight, seven, six, five, four, three. High Knee.
Eight, seven, six, five, four, three. Sprint.
Floor. Three, two, one.
Repeat that sequence. Ready?
High Knee, Low Sprint, Plank Runs.
Here we go. Three, two, one. Go!
Eight, seven, six, five, four.
Low Sprint. Eight, seven, six, five, four.
Come on. Eight, seven, six, five, four, three.
Get up! Go! Eight, seven, six, five, four.
Sprint. Eight, seven, six. Come on, Chris.
Down. Get down. Eight, seven, six, five, four, three.
Get back up. Come on, go. Eight, seven, six, five, four.
You can do it. Low. Eight, seven, six.
Come on, get down, get down.
Eight, seven, six, five. You gotta get in that Plank fast.
Get up. High Knee. Go. Eight, seven, six, five, four.
Knees up. Down. Eight, seven, six, five, four.
Floor Plank. Go. Eight, seven, six, five, four.
Take a break.
Keep goin', come on. Eight, seven, six, five, four.
Sprint, go. Eight, seven, six, five, four.
Plank, go. Eight, seven, six, five, four, three, two.
Get up, y'all, go! Eight, seven, six, five, four.
Come on. Ten seconds left.
Four. Low. Go!
Eight, seven, six, five, four, three, two.
Shake it out. Okay. Here we go.
We're goin' right into Ski Abs.
I'm just gonna say "three, two, one." Ski Abs, go.
Three, two, one. Go.
Knee up side-to-side. Connect with the abs.
Okay? Use your abs to pull you up.
Don't bring your shoulders too far over. Check it out.
Keep your shoulders in line.
Push. Try to keep those knees together.
Use the lower abs to push you through.
(sighs, then grunts)
Push. Breathe. Just like that, if you need to.
Then get back into it, okay? You can take 10 breaks if you want.
As long as you use the correct form.
Come on, y'all. Come on, y'all.
Thirty seconds left. Push through.
Time for me to take off my shirt. It's gettin' hot.
Come on, y'all. Let's go. Let's go.
Here we go. Push! Come on. Dig!
Dig deeper, y'all!
Come on, use the core!
Fifteen seconds left. Go, come on.
Go! Go! Uh!
Use those lower abs. Uh!
Come on, y'all, push. Push. Push.
Five seconds left. Come on, dig.
Dig deeper. Dig deeper. You can do it.
Come on, Ski Abs. Four, three, two.
Shake it out. Here we go.
Now we're into our first recovery exercise.
Kick Step Back. Watch.
Kick right. Step back. Touch the floor.
Three, two, one.
Now, you're not just doin' anything.
You're workin' those abs as that heel goes up.
Kinda like Switch Kicks in the beginning.
Knee to heel. But push.
Elbows in. Elbows in.
Uh! Come on.
Probably feels good after all that craziness, right?
But you still gotta stay focused. It's not a game, people.
It's not a game. Dig deeper. That's what it's about.
Come on, y'all. Go. Push. Push.
Come on, come on. Really embrace this exercise.
Really use the control. Bend that supporting knee when you go down.
So you work the glutes down there, and work the abs up top.
Twenty seconds left. Come on.
Come on, push. You can do it. You can do it.
I'm not looking at you now, but you can do it.
Three, two, one.
Ready? Switch to the other side. And go.
Push.
Everything is the opposite.
Knees in. Up first, and kick out.
Elbows in.
Use your abs, y'all.
Use your glute down here, use your abs up here.
As you get used to this exercise...
...and you become in better shape, you can go faster, okay?
Push.
(breathing heavily)
Keep pushin'. How we doin'? Crew: Yeah!
Heel like this. Come on.
Stay strong. You can do it.
Come on, y'all, let's go.
Ten seconds.
Five. Four.
Three. Two. One.
Watch me here. Next is Squat Twist.
Check out how I do this. I go into my squat.
My hand goes to the other foot. Boom.
Opposite leg, opposite foot. Boom.
See how I'm in here? Boom. And push.
You're twistin' the abs. Ready? Here we go.
Three, two, one. Go.
Boom. You can go faster.
Come on, twist. Twist. Butt is down.
Come on, work the obliques as you touch the opposite toe.
But guess what. Knee stays behind the toe.
Come on, y'all. Y'all can push each other.
Come on, you're right here already. Let's help each other out.
We can do this.
My quads are burning.
How you feelin'? Come on, stay strong. Stay in there.
You can do it. Come on, come on. Keep goin', keep goin', keep goin'.
Come on, guys. We can do this together.
Three, two, one.
Here we go. Alright. Here we go.
We're goin'-- Over the River Hops is what I call 'em.
We do a big jump side-to-side. Land softly.
Ready? Three, two, one.
Look. Four. Don't tap behind.
'Cause that quad that's on the floor, you wanna work that foot.
Push.
It's nice and easy. Slow and controlled movement.
As you move side-to-side, look at the core contraction you do.
So it's not a super-high intensity workout.
But just look down here. Look how the quads work here.
Look how the abs work here. Push.
Very simple move. But really effective.
Come on. Come on.
Keep pushin'. Now, really enjoy this.
Because in 30 seconds, we're goin' crazy.
We're gonna get insane again. Okay? Push.
(rock music)
(Crew hollering)
Yeah, y'all.
Come on. Stay with it, stay with it, stay with it.
Eight seconds left. Then we're gonna start to pick up that heart rate again, okay?
So you wanna check your heart rate now while we're a little low...
...then see where it goes so you stay safe.
Here we go. Three. Two.
One. Next move is Attack. Three, two, one. Let's go.
One. Other side.
Push. Hand out, come on.
Push.
It's a slight bend, like a Jumping Jack.
But we're startin' to bring that heart rate up nice and good.
Use the oblique as you come through. Push.
Come on, push.
You can do it.
Come on, come on. Power through. Power through, power through.
It's called the Attack. Palm out. Work the tricep back there.
Watch how the tricep works. Boom, extend it. Boom.
Abs. Triceps.
Quads. Come on, go. Push through.
Twenty seconds left.
Go.
Push.
Shaun T: How we feelin'? Crew: Woo!
Shaun T: Eight, seven...
...six, five...
...four, three, two, one.
Everybody knows Power Knee. Three, two.
Power Knee right, go. Pull. Come on.
Tighten up. Use the core.
Go, go. Come on, faster, faster.
Faster, Mandy, come on. Push, push.
Faster, faster. I want turnover.
You can't just turnover when you run.
You gotta use this. You gotta use this.
Go. Go. Knee is meetin' the hand. Come on, go.
Come on, let's go back here to Johnny. Come on. Let's see.
Johnny's gonna help you out here. Come on, push.
I need you to go faster. Stay with me. Boom.
That's it, that's it. Come on, what you got?
Come on. Push it, push it. Stay with Johnny.
I want Johnny to go fast. You want Johnny to go fast? Yeah, Johnny, that's it.
Push. Look at the abs engaged. That's what you want.
Come on, y'all, push. Twenty seconds left.
Come on, I know you're tired, Ashley, but let's go.
I know you're tired, but push. Stay with me. Boom.
Come on, come on. There you go. That's it!
That's it, girl! Come on, push!
Eight seconds left, Ash. Come on.
Go, go. Are you with us? Come on.
Come on, Ashley, let's push it. Let's push it.
Ready? Other side. Go! Go! Go! Right away, Ash. Come on.
Come on, stay with us. You got it.
Push. Dig deeper, y'all! Let's go! Come on! Go!
Go! Go! Go! Go! Push. Ha.
This is the turnover I want right here. Push through. Push.
Exhale every time.
Come on, you can do it. You can do it.
Go.
My lower abs are startin' to burn.
Come on, go. Go. Come on, push.
Push through. You can do it.
Work. Work it.
Ten seconds left. Come on, fight, fight.
Come on. Come on, come on, come on.
Three, two, one.
Bust it out, here we go. Quick. Ski Down Hooks. Here we go.
You know, ski side-to-side. End with the hooks.
Three, two, one. Hook it out. Boom.
Side-to-side. Feet stay parallel. Butt is back.
Hook it out.
Don't twist like this. Stay centered as you jump.
But you move about six inches right and left.
Off the floor. Butt down.
Come on, y'all, fight through. Fight through, fight through.
Come on, come on. Dig. What do we got here?
Are you gettin' low like Ariel? Are you down there?
Do you see that form down there? The control?
Your body needs to be just like this.
She's here workin' for you, okay?
So come with us. You can do it. Push. It hurts.
Squeeze the inner thighs as you come down. Squeeze the inner thighs.
Perfect form. Come on, come on.
You can see it in Ariel's face, she's workin'. How do you feel?
Come on, go, y'all. Fifteen seconds.
Get back in there, Mario. Come on, come on.
Push through.
(groans, then exhales)
Push through, push through.
Come on, y'all. Come on, come on.
Three, two, one.
Next is Belt Kicks. You know this.
Three, two, one.
Slow, and up.
It's not a fast move. Okay?
Because your large muscle groups are workin'...
...your heart rate's gonna stay high.
Control.
Come on, you guys are doin' great!
You guys are doin' an excellent job.
So stay focused, okay? Stay focused.
Use your body for you, okay?
This work is-- This workout is all about you using your body...
...to create the best body you can.
Okay, so go. Come on, Frankie.
Frankie, slow it down. Slow it down. Get that heel up high.
If you look like Frankie, listen to the cues I'm givin' him.
Knee up, kick it out. Knee up faster, and kick it out.
Knee up faster. Boom. See that? Boom.
Butt is back. Hands on the hip for support.
You can do it. Push.
How you feelin', Frankie? I'm burnin'.
Exhale as you kick. Exhale as you kick.
Come on, go, go, go. Push.
Come on, ten seconds. Ten seconds.
Boom!
Three! Two! One!
Next exercise. Let me tell you what we're gonna do.
Forward/Back Suicides. They look like this.
Fast feet front, fast feet back. Squat down.
Here we go. Three, two, one. Go. Push.
Touch the floor. Touch the floor. Touch the floor.
Fast feet. Come on. As you go down, don't round your back.
Keep your back flat as you go down. So stay controlled.
Come on. See the control? Fast feet. Arms are high.
Look at the control. That's what I want you to do.
It's not about just throwin' your body around. You have to stay in form.
All of these moves that are puttin' you in this form...
...that's how you're gonna create your body. You gotta push.
Come on, go. Stay focused.
Hips down, knee's behind the big toe. That's how I want you to do it.
Come on, y'all, 30 seconds left.
Try to go faster. Try to go faster, but stay in control.
Five seconds!
Alright, here we go. Check it out.
Next move, I call "Push-Up Abs," okay?
Go into the Plank position, get in that push-up position.
Watch. As I go down, my elbows go out.
My knee goes to the side, connects to my elbow.
Push back up. You don't have to get your chest to the floor.
It's about goin' to 90-degree, gettin' the knee to the elbow, and comin' back up.
Ready? We're alternating sides. Here we go.
Three, two. One minute. Go.
Push. Work that oblique.
(grunting, breathing heavily)
Take that rest if you need it.
Come on. Twenty seconds left. You can do it.
Five seconds! Four.
Three. Two.
Hold the Plank, hold the Plank.
Plank Punches. Look.
Arms shoulder-width apart. Punch up by the head.
Let's go. Three, two, one. Push.
Come on, come on. Get there. Get there.
Get there. Get there. Push.
See how the body's staying nice and straight?
Good job, Mandy. Push it over. Push it over.
Palm goes back to the floor. Straight out in front.
Drop the head a little, in line with the back.
Come on, push. Push.
Good job, Tania, for takin' a rest.
It's alright if you take a rest. Come on, Ashley.
If you're resting, take some breaths.
Let's go. Boom. Body is in full control, okay?
This is what you need to look like.
I'm gonna come with Ashley. Push. Come on, boom. Boom.
I'm gonna stay with Ashley. Stay with us.
Come on, we're doin' this together. We're in this together.
(grunting)
I'm with you, Ashley. You control me.
(Crew hollering)
Shaun T: If Ashley lasts, I last.
Shaun T: You doin' good, Ashley? Ashley: Yeah.
Shaun T: Alright. Having the time of my life.
Oh, we got five seconds.
Three. Two. One.
Good job, Ashley. Work it out.
Alright. Here we go. Everybody, get up.
Check it out. We got 8 Jump Ropes.
And then after that we got 8 Hop Squats, okay?
8 Jump Ropes into 8 Hop Squats.
Let me show you how it goes. Knees up. Eight, seven, six.
Use the lower abs. Land soft.
Then we go into the Hop Squat. Eight, seven, six, five, four, three, two, one.
We ready? Here we go. Three, two, ready, go.
Eight, seven, six. Tuck it under.
Four, three, two. Hop Squat.
Eight. Butt back.
Six, five, four, three.
Come on, Tania. Go.
Eight, seven. Good form. Six. Use the abs.
Four. Good. Three. Land soft. Two.
Open up, Hop Squats. Go. Eight, seven, six.
Do it just like this. We're goin' into another round. Two.
Ready? Go. Jump. Go.
Eight, seven. See this?
Five, four, three.
Hop Squat. Go. Eight. You can do it.
Seven, six, come on. You got it.
Four, three, two. Come on, do it with me, do it. I'll go.
Sometimes you gotta take a rest.
Five, four, three, two, one.
I could be a team member too. Eight, seven. Come on.
Six. You can do it. Five. Dig deeper.
Four, three, two.
Ten seconds. One more set, go. Go, go.
Eight. Come on. Seven, six, five.
Use the abs. Four, three, two.
Open up. Go. Eight, seven. Lower.
Six. Arms up. Four, three, two.
Stay in the low squat, stay in the low squat.
Low-Squat Speed Bag, one minute. Go.
Push. All about control here. All about control.
Good job, Mandy. Good job.
This is the last 45 seconds of this workout.
So I want you to fight. Get lower.
Got those strong legs. Look at this form.
How you feelin', Mandy? Good.
Tell them to push. Yeah, guys. Push it.
Come on, go. Push. You can do it.
You can do it. Dig deeper, and go.
See the speed? The sweat? That's what I want you to look like.
Push. Come on, 30 seconds left.
I'm there with you. Come on, come on.
Come on. Come on.
As soon as we finish, I want you to check your heart rate, okay?
Push. Push.
Max Cardio Conditioning right here.
Push. Ahh!
Fifteen seconds! Crew: Woo!
Shaun T.: Push. Come on. Ten. Nine.
Eight. Seven. Come on. Six.
Five. You can do it. Four.
Three. Two. One.
Shake it out. Check your heart rate, check your heart rate.
Good job, good job. Shake it out, shake it out.
Alright, guys, let's go into the stretch. Get there.
This is really important. Stay with me.
Feet shoulder-width apart. Drop the arms.
And inhale up.
And exhale down.
Inhale up. Exhale down.
If you need your Results and Recovery Formula right now, it's okay.
Inhale.
Exhale down.
(relaxing music)
One more inhale.
Exhale down.
Go all the way down.
Do what you need to do to replenish your body, people.
But let's go into the stretch and focus.
How we feelin'?
(Crew chattering)
From here, drop the body. Hands--
Palms to the floor. Straighten out the legs.
If you can't keep your palms on the floor...
...bring your fingertips up.
If you can't get your fingertips...
...come into a flat back, hands on the hips.
Stretch it out as much as you can...
...each day gettin' better. Okay?
Push down and hold. Stretchin' out the hamstrings.
Okay, guys, let's take it over. Stretchin' that hamstring.
Take it over to your right side, and hold.
How you feelin'? You feelin' good?
Stay strong. We're gonna focus.
We're gonna stretch.
And walk it over to the other side.
Hold the stretch so it's nice and controlled.
And come center.
(exhales)
And walk your feet together.
(exhales)
And roll up nice and slow. Eight, seven.
Chin to chest.
And four, three, two.
Take a deep breath. Inhale.
Exhale down.
Inhale. Hold the hands up.
Put out that right heel.
As you exhale, round your back to lower it...
...slightly bending your left knee.
Pulling on your right toe.
If you're not this flexible yet, it's okay to stay here.
I just want you to flex that foot.
But it's really important for you to stretch every single day.
Because if you're at this level of video, you need to be more flexible.
Drop that toe to the floor, bend both knees, round and roll up.
Four, three, two.
Feet together. Inhale.
Other heel out. Exhale down.
Roundin' the back. Bendin' the knee slightly.
And pullin' the toe towards you.
Stretchin' out the hamstring, and hold.
Keep breathing.
Drop that toe to the floor. Bend both knees.
Slightly roundin' the back and shoulders. Chin to chest.
Roll up. Four, three, two.
Feet together. Inhale. Exhale down.
We're grabbing, again, the Flamingo Stretch.
Bringing your knees together. Left arm out.
Keep the core contracted. And hold.
Keep breathing. Find a balance.
Drop that leg down. Switch to the other side.
Knees together. Find your balance.
(exhales)
And hold. Four, three, two.
Step it out wide. Take two big, deep breaths.
Inhale.
And exhale down.
One more time. Inhale.
And exhale down.
Okay, guys. Check it out. You did a great job today.
Remember to drink your Results and Recovery Formula.
And stay workin' out with me, Shaun T. with Insanity.
Keep pushin', keep diggin' deeper.
Peace out. Crew: Woo! Yeah!
Shaun T: Good job, y'all.
(rock music)
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(dance music)
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(dance music)
Four. Three. Two.
You can do this.
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(dance music)