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Shaun T. (shouting):TO WIN Come on, y'all! Let's go!AY.
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: We're gonna hit it, we're gonna go.
Yo, check it out. This is Cardio Recovery.
You need this for your muscles. Pay attention to my form.
You guys ready? Let's hit it. Get to your spot.
Let's go, let's go, let's go. Come on, everybody, get up.
Let's push. Let's move. Alright, here we go.
Start with your feet shoulder-width apart...
...or a little wider than shoulder-width apart.
Really pay attention. You need this exercise.
Don't over-stretch, okay? This is recovery.
Here we go. Take a deep breath in. Inhale.
See how my knees are slightly bent.
Exhale down. Every time I tell you to exhale, contract.
Inhale.
Exhale down. Contract the core.
We're gonna go two more. Inhale.
And exhale down. Listen to the exhale: Shh.
One more time. Inhale.
Now hold it up here. Now, throughout the video...
...I'm gonna tell you to pull down using your lats.
Lift. Exhale into flat back right here.
See how I go into flat back?
My arms stay up by my ears. My legs are straight.
And I'm into flat back. From here, I'm gonna contract.
You'll see my back round up.
Contract. And relax.
Again. Contract.
And relax. Slowly drop your hands down to the floor.
Drop the chin to the chest. And roll up nice and slow.
Count: Four, three, two, one.
We're gonna do that a little faster. Two inhales.
Exhale down. Shh.
Inhale again.
Pull down here. Again, go into flat back. Hold the flat back.
Let's do those contractions. Contract, round the back.
Relax. Contract again, round the back.
Relax. And drop the hands down. Roll up.
Are we good, guys?
Inhale. Start to move faster.
Exhale down. Shh.
Inhale. We pull down.
Go into flat back. Hold the flat back.
From here, go into your first lunge to the right.
Look: My knee is behind my big toe. My left leg is straight.
I contract from here. Two contractions.
And relax. Contract again. Look at my arms.
Relax. Come back to center. Flat back, legs are straight.
Drop down. Core stays tight.
Roll up, chin to your chest.
And here we go. Inhale.
Exhale down. Shh. Startin' to move.
Inhale. Pull down. Into the flat back.
Same thing. Go right into that lunge again, to the right.
From here, contract. Relax.
Contract. Relax.
Come center, flat back.
Drop the hands down. Roll up nice and slow.
You're gonna start to feel it. Inhale.
Exhale down. Shh.
Inhale. Pull down. Into flat back.
Lunge to the left. Hold it here.
Contract, round the back. Relax.
Contract the core. You're using your core muscles.
Relax. Come to flat back. Drop down.
Roll up nice and slow: Four, three, two.
Here we go. Inhale.
Exhale down. Shh.
Inhale. Pull down.
Into flat back. We go right into the lunge.
Two contractions here. Contract, relax.
Contract again. Relax.
Come center, straight leg. Drop down.
Roll up nice and slow: Four, three, two, one.
Listen up. Inhale.
Exhale.
Inhale.
Pull down. Into flat back.
Go into the lunge. Turn out into the hip flexor.
My left hip flexor's into the floor. From here, contract.
And relax. Contract again.
Relax. Go back into the front lunge, arms stay out.
Come flat back center. Drop down.
And roll up nice and slow: Four, three, two.
Inhale.
I'm smilin' because I'm lovin' this recovery.
Inhale again.
Pull down. Into flat back.
Go into the lunge. Turn out into the hip flexor.
Contract from here. Relax.
Contract. Relax.
Come back into the lunge.
Come center. Straight, flat back.
Drop down. Roll up nice and slow.
Are we good, everybody? Feel it. Here we go.
Inhale.
Exhale.
Inhale.
Pull down. Into flat back.
Lunge it to the left. Turn it out. Hip flexor stretch.
Contract from here. Relax.
Contract. Relax.
Turn into the lunge front. Come center into the flat back.
Drop down. Roll up nice and slow.
We do that one more time. How we feelin'?
Inhale. Exhale down: Shh.
Inhale.
Pull down. Into flat back.
Lunge it out. Turn it. Hip flexor stretch.
Contract from here. Relax.
Contract. Relax.
Lunge front, really control the core.
Come center, flat back. Drop down.
And roll up nice and slow.
Alright, really pay attention. Movin' onto another move.
Inhale. Exhale down.
Inhale up. Pull down.
Into the flat back. Hold.
Now lunge it out. Turn it into the hip flexor.
Now here, lift up...
...and let's go right into this hip flexor stretch.
And hold. Hold. Hold.
Okay. How we feelin'?
Try to drop it down a little lower.
Now both palms will go right to the floor...
...and to the front of the leg. Alright?
Make sure the back leg, your left leg, is straight.
Open up the hand to the back of the room.
Take your left hand to the back of the room. Really push.
Hold this stretch, y'all.
Hold it good.
Meaning your core is tight.
Your shoulder, your elbow, and your wrist are in line.
Push your hip there. Keep the back leg straight.
And drop it down.
Keep the feet parallel. Keep the toe on the floor.
Lift up, come front, and hold.
Push that hip into the floor. Your core is nice and tight.
Shaun T: We feel good? Crew: Yeah.
Shaun T: Hold it, hold it, hold it.
Good.
Drop down. Split the leg.
Come into the hip flexor stretch, arms out in front of you.
Hold it.
We come to the lunge front.
Flat back center. Legs straight.
Drop down. And roll up nice and slow. How'd that feel?
Crew: Woo!
Shaun T: Inhale. Exhale down.
Inhale.
Come into flat back right here.
Lunge it out. Hip flexor.
Arms up. Sit into the right hip flexor nice and good.
Hold. Nice and strong.
Back leg is straight.
Feel it.
Drop both palms to the floor.
Hold it here. Make sure both palms stay to the floor.
In a second, we're gonna lift that left hand to the back of the room.
Making sure your core stays tight. Ready?
Lift it up here.
Keep the core tight. Open palm.
Back leg is straight.
Hold the core. Feel it.
Feel the stretch in the hip flexor.
Ready? Let's drop it down.
Now we just take the other arm up. Lift.
Open palm.
Right toe stays on the floor.
And breathe through it. Keep the core tight.
Open up the hips. Hold.
Four. Three. Two.
Come down.
Split the leg.
Straight arm, hip flexor stretch.
Come center. To the lunge.
And flat back. Drop the hands down.
From here, keep the hands on the floor.
Walk the toes and the feet into the hands.
Nice and tight.
Comin' onto the mat. And hold. How we feelin'?
Crew: Yeah.
Shaun T: And roll up nice and slow: Four, three...
...two, and one. Okay, shake it out.
We're goin' on to the next workout, okay?
Good warm-up, good stretch. Here we go.
Hands down. Inhale.
Exhale.
Inhale.
Pull down. Into flat back.
Bring your hands behind your knees.
Keep the flat back. Hands wrap behind your knees.
Contract, round the back, feel the release of the back.
Release.
Again, round it. Feel the release.
Release right here. Drop the hands down the back of the legs.
And roll up nice and slow with your chin to your chest.
A little faster. Inhale.
Exhale down.
Inhale. Pull down.
Drop down into a flat back.
Hands behind the knees. Hold it, flat back.
Round it and contract.
You can drop your head a little bit. Release.
Round it again. Contract.
Drop down.
And roll up nice and slow:
Four, three, two, one.
Inhale. Startin' to move a little faster. Exhale down.
Inhale in. Pull down.
Fingertips all the way to the floor.
Keep the core nice and strong.
From here, you're gonna see: I'm gonna round up, contract.
Body comes slightly off the floor.
You go back down.
Round up again, body slightly off the floor.
Come down. Chin to chest.
Roll up: Four, three, two, one.
Inhale again.
Exhale.
Inhale.
Pull down. Into flat back.
But all the way. Fingertips all the way to the floor.
Hold the core nice and strong. Contract from here.
Lift up slow. Inner thighs together.
Come down. Lift up slow again.
Come down. Chin to chest.
Roll up nice an slow: Four, three.
Really pay attention here, no matter how many times--
Inhale. You've done this workout. Exhale.
Inhale. Pull down.
Start to bend the knees as you go down.
Bend the knees, hop back into Plank.
It's your first time in Plank here in this workout.
My shoulders, my elbows, and my wrists...
...are all in line here.
From here, I contract.
Everybody, hold it here. Ready?
And we're gonna start to contract right now.
Contract, round the back.
And release, okay?
Contract. Squeeze the core. Release.
Jump forward. Keep the knees together. Drop the chin to the chest.
Roll up nice and slow: Four, three, two, one,
Let's do it again. Inhale.
Exhale down.
Inhale. Pull down.
Remember, bend the knees to go to the floor.
Jump back into Plank.
Again, contract the core. Contract, squeeze it tight.
Release.
Contract the core. Squeeze it tight.
Release. Jump, feet together, forward.
Roll up, chin to chest, nice and slow.
Okay. Inhale.
Exhale down.
Inhale.
Exhale, fall down to the floor. Here we go. Jump back.
(grunts)
Right knee comes into chest. Contract.
Right, and back.
And left. Two more.
Right. Squeeze the core as your knee comes in.
Back. Jump feet up. Push.
Roll up: Four, three, two.
Let's start to move. Inhale.
Exhale.
Inhale. Pull down.
Fall to the floor. Bend the knees.
Jump back into Plank. Right and left. Ready? Here we go.
Eight. And back. Seven. And back.
Exhale when the knee comes in.
Come on, push. Four more. Four.
And back. Three, back. Two, back.
Squeeze the core. Jump, feet together.
Chin to the chest. Roll up: Four, three.
Rounding the back as you come up. Inhale.
Exhale.
Inhale. Pull down.
Knees bend. Jump back into Plank.
Alternating knees. Sixteen, back. Fifteen, back.
Fourteen. Thirteen. Come on.
Twelve. Eleven.
Keep the core tight. Ten.
Squeeze. Nine. Eight more.
Right. And left.
And right. And left.
Four more. Four.
And three. And two.
Jump, feet together. Come in. Roll up nice an slow.
How we feel? Crew: Woo!
Inhale.
Exhale.
Inhale. Pull down.
Bend down. Jump back.
First time we're goin' into pushups, okay?
Elbows go back. Goin' down. Four counts.
Four. Three. Two.
Come up. And four.
Three. Two. One more, nice and slow.
Look at my elbows goin' back, biceps stayin' by my chest.
Come up. And four. Three. Two.
Jump forward. Chin to chest.
Roll up: Four, three, two.
Inhale.
Exhale.
Inhale.
Pull down. Knees bend. Jump back.
This time, four pushups, slow. Down: Four, three, two.
Elbows back. Up. Core tight.
Ready. Again. Go down. Two, three.
Again, go up. Come on, push.
Two more, let's go.
Down: Two, three.
Up slow. Two.
One more. Work the triceps.
Down. Two. Core tight.
Up. And four, three, two.
Jump in. Chin to chest. Roll up.
Feel it. Inhale.
Exhale.
Inhale. Pull down.
Knees bend. Jump back. Plank position strong.
We're goin'. Here we go. Down: Two, three, four.
And up: Two, three, there's one.
Go down: Two, three, four.
And up. Two. There's two.
Go down: Two, three, four.
Up. Two. Keep pushin'. Go.
And down: Two, three, four.
And up. Two.
Come on, Anna, push. Core is tight.
Two, three, four.
And up. Push. Three more good ones.
Down. Two. Core tight. Inner thighs squeeze.
Up. Two. Come on.
Two more. Down. Two, three.
Up. How we doin', y'all?
Two. Good, stay strong. Elbows back.
Last one: Three, four.
And up. Two.
Knees down, Child's Pose.
Hold it. Hold it and press.
Hold it and press. Hold it and press. Hold it and press.
How we feel, y'all? Crew: Woo!
From here, bring the toes to the floor.
We're going into our first Downward Dog position. Okay?
Body's in a slightly upside-down "V".
Don't have your legs too far apart.
Make sure your body's just like this.
Head comes slightly between your arms.
Breathe. Breathe.
Try to get your heels as close to the floor as possible...
...to stretch out the calf muscles.
(Shaun T. exhaling)
How we feelin', guys?
Okay. Come into the Plank position.
Your body should be right there. Come back into the Plank position.
Bring your right leg forward...
...into hip flexor stretch.
Hold it. Hold it.
Now come into the straight-leg stretch.
Okay, you're leading with your chest right here.
Never do this to stretch. Always lead with the chest...
...so your back stays in line with your head and your neck.
From here, roll up.
Nice and slow.
Take a deep breath. Inhale.
From here, place your feet in the right position. Center.
We go straight into a lunge.
That means your hip is over your knee.
Knee goes over your ankle. Or behind your toes.
Drop the arms back. Okay?
We're goin' into some butt lifts...
...to work the right quad and the left butt cheek.
Here we go. Ready? Lift.
All the way to the lunge.
Two. All the way to the lunge.
Three. All the way to the lunge, come on.
Four. Come on, push.
Five. And down.
Six. Down. Come on.
Seven. Squeeze the back of the glute.
Eight. Come center.
Nine. Push. How we feelin'?
Ten. Squeeze it. Six more.
Six. Down.
Five. Down.
Four. Squeeze.
Three. Down.
Two. Good. One.
From here, what I need you to do is step down...
...into the hip flexor stretch.
We're goin' into our first hip opener, okay?
Very important that you pay attention to form.
What I want you to do: Turn.
Left foot: Heel goes to the floor.
Right elbow comes to the inside of the knee.
Elbow here. It's not up here, it's not down here.
Right into the inside of the knee.
See how my torso twists up?
My left hand comes behind my back.
And what I'm gonna start to do: Push that hip into the floor.
So try to line your heel up with your arch in the back.
Okay, you're here. Push open.
I'm pushin' my leg open. I'm sittin' into it...
...for the good groin stretch there.
Let's hold. Okay?
Come. Let's see how we're doin' here. Let's see how we're doin'.
Push down. Really get into it.
See that? Core is still nice and tight.
Pushing open to feel that.
Shoulder in the air. Hands behind the back. Okay?
Let's squeeze. Let's keep squeezin', let's keep squeezin'.
Keep squeezin'.
See the head? Facing up.
Or slightly to the side, so body's in line.
And hold.
Five. Four. Three. Two.
Now watch what happens.
Hands come to the floor. Palm down.
Hand comes up. Boom, reach. Palm facin' out.
Torso twists. Pushin' in. And hold.
Now, if you can't come to this position...
...make sure you go back up to the first position, okay?
Your hand is off the floor.
How you feelin'? Good.
Are you breathin'? Yes. I feel it in my thigh.
Not only is she breathin', not only is she in this position, she's also--
Anna is also pushing open her hip.
So she's stretchin' out the groin area.
Now, let's breathe. Inhale.
Exhale.
Inhale.
Exhale. Keep breathing. Now, she's breathing.
But take a break when you need to...
...by comin' up to the first level.
Come on, give me five more seconds.
And four. And three. And two.
Good job. You feelin' it? Now slowly...
...come back up to the first position.
Hand drops down. You lift with your core.
Elbow comes back up. Boom. Pushin' back open.
See how she's lookin' straight ahead. Okay?
Now what she's gonna do is turn her feet parallel.
Bring the other arm around. Hands down to the floor.
Go into hip flexor stretch. Right there.
And push open. Feel it. Core is still tight here.
Now. Let's switch legs. Take this leg back.
Right leg back. Left leg forward. Back into hip flexor.
We're gonna repeat everything on the other side.
Go into the straight-leg stretch. Okay?
See? She's leading with her chest.
Notice her head. Neutral spine.
And what she's gonna do is roll up, roundin' the back.
Nice and slow, roll up. Keep the hands down.
Take a deep breath. Inhale. Hold. Hold the hands up there.
Exhale. Now find your position and go into your lunge position.
Okay? Knee bent. Lunge position. You see that?
Now hands drop. We're gonna go back into those butt lifts.
Ready, y'all? Here we go. Lift.
One, and down. Come on.
Two, and down.
Push. Three. And down.
Go. Four. Down.
Come on, lift. Squeeze the butt. Push.
Six. Come on, y'all. How we doin'?
Seven. Squeeze.
Female Crew Member: Yeah! Shaun T: Eight. Down.
Nine. Push.
Ten. Come on, get low, get low.
Six.
And five.
And four. Come on.
And three. Push.
Two. One more.
Here. Come down.
Go into hip flexor stretch.
We're repeatin' everything on the other side.
Okay, hold that hip flexor stretch.
I'm gonna go over here to Tania. Okay. Let's get it.
We're gonna turn this heel down. Heel to the floor.
Lining the heel and the arch up here.
Now what Tania's gonna do: Bring her arm up into her knee.
Hand comes behind her back.
Core is nice and tight. Head is in line.
Start to squeeze. Again, pushing your hip open.
You feel that? Come on, do you feel it?
You have to push the hip open. Open up the hips.
See how that hip is down, okay?
If you have a mirror at home, really go check.
Make sure your form is right. Make sure you're not wrong.
Notice that her knee is behind her big toe. Okay?
Keep pushin' through. Get stronger.
Open up that hip. Push. Push. Push.
It doesn't look like work, but you should feel the work.
Come on, push. Keep goin'. Keep goin'.
Sink as low in as you can get there.
If you need a break, go into hip flexor stretch...
...but stay here. Hold. Hold.
Keep breathin'. Start breathin'. Breathe through. Core tight.
Now we're gonna go to Level Two. Remember:
If you can't go Level Two, stay in Level One.
Look. Palm on the floor. Arm comes straight up.
Pushing open the hips with her shoulder.
Push open. Push open. Notice that the core--
Right here, you see the line in the abs.
The core is tight. And she's still breathing.
Head lookin' up. Open palm. Back is straight.
Hips are down. Keep pushin'.
How you feelin', Tania? Tania: Woo!
Alright, guys, let's start to take those deep breaths. Inhale.
Exhale. Good job.
Inhale.
Exhale.
Inhale.
Exhale. Come on, let's push down. Push down.
Inhale. There you go.
See the transition? Keep goin'. Three more deep breaths.
Inhale.
Exhale. Come on.
Inhale.
Exhale.
Inhale.
Exhale. Let's go back up to the other position.
Which means your elbow in, arm behind your back.
Push into it. Keep breathin'.
About five seconds. Nice and strong.
You're probably sweatin' a little bit. It's all good.
Here we go. Alright, let's turn. Let's come feet parallel.
Come back into the hip flexor stretch.
How we feelin', y'all? Crew: Woo!
Okay. Hold it there, hold it there.
Hold it there, hold it there.
Hold it there. Push.
Okay. Take the foot back.
We're goin' into High Plank. Okay?
Hold it. Hold it.
Now we're in it. We're in the part of the workout...
...where you're really gonna start to work, okay?
You really, really, really have to pay attention.
We're gonna do One-Arm Balance Holds, okay?
Watch as I start to twist.
My right leg goes onto my left leg.
My feet are attached. I come up.
And I'm open. Open right here.
Shoulder. Elbow. And wrist. All in line.
Notice what I'm not doin'. I'm not droppin' the hips.
Bad form. Look what happens when I start to break.
Push up and hold. Core is nice and tight.
Core stays tight. Squeezin' the core.
Squeezing, squeezing, squeezing. Keep it tight.
Now slowly go into the High Plank position.
See how the feet stay there.
Two pushups down, elbows back.
One. And up.
Two. And up.
Let's switch to the other side. Push.
Notice I keep my balance. Keep the balance.
Keep the core tight. Hold.
How you feelin'? Feel good?
Ready? Come back down into Plank. Ready?
Two. Down.
Two. One more. Elbows back.
Ready? Push up, other side. Come on.
Come on, push-ups will start gettin' stronger.
Push-ups will start gettin' stronger. Ready?
Down. Four push-ups. Go.
Four. Up.
Three. Up.
Come on. Two. Up. One.
Switch, other arm. Left arm in the air. Hold.
Come on. Breathe through it, breathe through it.
Stay strong, stay strong, stay strong.
Come on. Ready? Down. Four push-ups.
Four. Down.
Three. Up.
Come on. Two. Up.
One. Up. Come on, come on.
Take it up. Find the form, find the core.
Come on.
Hold it. Hold it. Hold it there.
Take it down. Come on. Down.
High Plank, eight push-ups.
Eight. And up. Come on.
Seven. And up. Fight through it.
Six. And up.
See these muscles? He's still workin'.
And up. Come on.
Four. And up. Come on.
Three. And up. Stay strong.
Two. And up.
One more good one. Here. Hold it up, hold it up.
Come on, go into the other side.
I'm here to help you. Core is tight.
We're here for you, okay? Fight through it.
Arm up. Arm up. Hips up.
Core is tight. Look. Core is completely engaged here.
Core is engaged. But still breathing, okay?
Keep goin', keep goin'. Ready? Here we go.
Come down. Come on, eight push-ups.
Eight. And up. Come on, you got it.
Seven. Fight through, come on.
Six. Elbows back, come on.
Five. Come on, you got four more. Come on.
Four. Abs tight.
Come on. Three. Come on, two more, two more. You got it.
Down. Work those triceps. Up.
Last one, come on. Push. And lift.
Knees down, go into Child's Pose. Go into Child's Pose.
Look, goin' into Child's Pose...
...you're really stretchin' out the muscles here, okay?
Hold it there for about five seconds.
Four. Three. Two. And one.
Okay, guys. Get up, grab some water. Just grab some water.
Follow me. The next exercise I'm gonna show you...
...is the Low Plank position.
Okay, so check it out. I come down.
My inner thighs are together, my glutes are squeezed.
I bring my hands together.
Notice that my butt is not in the air. Boom.
Body is complete. Shoulders over elbows, okay? Push.
Now watch how I do this. Head is in neutral spine.
Lift my knee to my shoulder. Oblique work.
Other side. Exhale as the knee comes in.
And back.
Are we good, y'all? You ready to go?
Let's go, let's get into that Low Plank position.
Here we go. First thing we're gonna do:
We're gonna start off nice and easy, slow and controlled.
We're gonna start with four, startin' with your right side, guys. You ready?
Three, two, one. Go.
It's right, and back. Left, and back.
Squeeze. Oblique. Back. Hit.
Knees down. Take a break. Into Child's Pose.
It's gonna get much tougher, so really take this break into Child's Pose.
Five. Four.
Three. Two. One. Okay.
Come back. Go into Low Plank. Let's get it together.
Ready? Here we go. We'll start with eight. Three. Two. One.
Go. It's right, back.
Left, back.
Right, back. Squeeze the obliques.
Four more. Four, back.
Three, back. Two.
Exhale when the knee comes up. Shh.
Go back down. Come on, Child's Pose.
We feel good, y'all?
Crew: Yeah!
Shaun T: Come on, the next set is gonna be the hardest one.
We got 16. And I'm gonna slow it down...
...so that you can really feel the obliques workin'.
Okay, here we go. Come on. Come in.
Come in. Core tight. Start with the right. (shouts) We ready?
Crew: Yeah!
Shaun T: Three. Two. One. Let's go.
It's right. And back.
Left. And back.
Oblique. Come on, squeeze.
Squeeze. Go.
Up. Back.
Up. Come on, Anna.
Up. Back. Up.
Eight more. Let's slow it down.
Up. And back.
Seven. And back. Oblique.
Six. Back.
Notice her glutes are squeezed, inner thighs together.
Four more. And back.
You got it. Shoulders over elbows. Two more.
Last one. In.
Knees down. Child's Pose. Rest it out.
Okay. Hold it there, hold it there, hold it there.
We feel good?
Crew: Yeah.
Shaun T: Hold it. Take four deep breaths. Inhale.
Exhale.
Inhale.
Exhale.
Two more. Inhale.
Exhale.
One more. Inhale.
Exhale. Bring the toes down, go into Downward Dog.
Pop up into Downward Dog.
Get in that comfortable position quickly.
Quickly and effectively.
Feet shoulder-width apart.
Open up the feet, Jeff. Open up the feet.
(electronic music)
And walk your hands back, nice and slow, to your toes.
Chin to chest, roll up nice and slow:
Four, three, two, one.
Walk feet outside the mat.
Center of the mat. Okay.
We were down there for a minute. Let's come back up.
We're gonna work our legs. We're gonna open up the hips...
...and strengthen the quadriceps at the same time.
Open up the feet. Okay?
With just turned-out feet.
Make sure when you bend down, your knees stay behind your toe.
Now, some people can open really wide.
But then some people have to be on a diagonal.
So don't open up so far that your form is bad.
Make sure-- I'm right here.
I'm not flexible here. I'm right here, okay?
So make sure my knees are here, my arms are strong. I bend down.
Okay? Keep the core nice and tight.
Core is tight. Right here. Keep the core tight.
Okay, so check it out. Right here.
Perfect form right here.
Shoulders are relaxed. Core is tight.
We're gonna do some pulses here.
Ready? And go.
Four. And three. And two.
Hold it down.
Tania's right hand comes to the floor, palm down.
Try to get that palm to the floor, as close as possible.
She's pushin' open that hip. Head is lookin' up. Open palm, okay?
Now watch how she comes up, usin' her core.
Lift, usin' your core. Never forget to use the core.
Go down into the pulses. Four. And three.
And two. And one.
We do the same thing on the left side.
Palm down. Push. Feel it.
Looking up. Palm is open. Core is tight.
Ready? Let's come back up. Good job. Come back up.
Gimme eight. Come on. Eight.
Seven pulses. Six.
Core tight. Knees turned out.
Four. And three. And two.
Okay, right hand back down to the floor.
Hold it there. Good job. Stay strong.
Okay, here we go. Ready? Lift it up.
Again, usin' your core to lift up. Come on.
Eight. Seven. Six. Five.
Four. Three.
Two. One.
Take it down. Push. Ahh. Palm open. We feel good?
Crew: Woo! Shaun T: You gotta love it.
Open up the hips as you're there. Open up.
Pushing against the knee with your shoulder.
Here we go, using your core to come up.
Sixteen, come on. Sixteen. Fifteen.
Fourteen. Thirteen. Twelve.
Arms strong.
Ten. Nine.
Eight. Seven.
Six. Five.
Four. Three. Two.
One. Lean down.
Ahh. Feel it.
Open up. Look up to that hand. Look up to that hand.
Okay. Look how this core is nice and tight.
We lift up. Lift up. Lift up.
Okay. Here we go. Now, check it out.
Sixteen, go. Sixteen. Fifteen.
Fourteen. Thirteen.
Twelve. Come on. Eleven.
Just look at the form, look at the core.
Come on. Go eight. Seven.
Six. Five. Knees behind the toe.
Three. Two. And one.
Come down. Ahh. Push.
Core tight. Hold it.
Look up to your hand.
Oh, yeah, you're breathing. You gotta breathe.
You gotta breathe like Ariel. Come on.
And lift up. Stay in that squat. Don't stretch out those legs.
This time we're gonna lift this right heel off the floor.
Ready? Give me the pulses.
Eight. Seven.
Six. Five. Four.
Three. Two.
Come down. Go. Oh!
Same thing. Keep the heel off the floor.
Keep the core tight. Feel it.
See that shakin'? Shakin's good. Open up that knee.
Come to the center. Lift up.
Other heel lifts. Other heel lifts.
Go eight. Seven. Come on. Six.
Core is tight. Four.
Three. Two.
One. Go down. Heel stays up, heel stays up.
Find yourself shaking? Get it together.
Hand is up, palm is open, core is tight...
...hips are down, body center.
Come up. Switch heels, switch heels.
Sixteen, go. Sixteen. Fifteen.
See how low she's gettin', but still in the same form?
Come on. Push. Push.
Eight more, go. Eight. Seven.
You're in there. Stay strong. Keep breathin'.
Four. And three. And two. Stay strong, you got it.
Come on down. Come on down. We're here with you, okay?
Take a break if you need to. Stand up, shake it out.
Use your core. Come back up. Switch legs. Switch feet. Go.
Sixteen, go. Sixteen. Fifteen. Come on.
Fourteen. Thirteen. Twelve.
Come on, stay strong. Push, push. Come on.
Eight. Seven. Six. Come on.
Five. You got it? Four. Three. Two.
Come down. Squeeze.
See? The body goes down nice and slow.
Core. And look up nice and high. Boom.
Hand is open. Core is tight. Push.
Come up. Lift.
Now both heels off the floor. Both heels off the floor.
Look at this. Both heels nice and high.
Body is down. Push.
Ready? Go. And eight.
Seven. Six. Core is tight, core is tight.
Four. Good job. Three. Two.
Both heels stay off the floor.
Go down. Open up the hips. Core is tight. Look up.
You feel that? There you go. Keep pushin', keep breathin'.
Use your abs to lift, use your abs to lift.
Ready? Sixteen. Both heels off the floor.
You're shakin'. Feel the inner quadriceps.
Come on. Push. Push.
You feel good, Ruben? Good one.
Last eight. It's burnin'?
Eight. See, it's burnin'. We burn too.
Come on. Four more.
Go four. Three. Focus on his heels.
Go down. This is it.
We're almost there. You'll shake out in a second.
Come on, get the hand back. Push. Open up those hips.
And four. Breathe, keep breathing.
Two. Lift up. Lift up, lift up.
Drop the heels.
And shake it out! Yeah!
That's a workout for you right there. Come on.
Alright, y'all. Good job.
Shake it out, shake it out, shake it out.
Bring your feet together.
Y'all feel good? Do you feel good?
Workin' it out? Stayin' strong?
Remember: Form is important, especially on this next exercise.
We're goin' back into Plank. But really, really pay attention.
Here we go. Inhale.
Exhale.
Inhale.
Pull down. Knees down.
Drop back into High Plank.
Push. Okay?
And hold it. Hold it.
Now. Here we go.
We're gonna go into Low Plank.
Go into Low Plank.
Now, everybody, just hold the Low Plank.
Watch me as I do this. We're goin' High Plank, Low Plank.
Watch what I do. Okay.
I'm goin': Up, up...
...down, down. The important thing is...
...that your shoulder and your wrist stay in line...
...even when you come up.
Your body can rock a little bit...
...but it's really important for your core to stay strong, okay?
The more still, the better.
You're working your shoulders, you're working your biceps...
...and your triceps, believe it or not, as you push.
Okay, you guys ready? Male Crew Member: Let's go!
Here we go. We're startin' with the right side.
Here we go. Three, two, one.
Up. It goes: Up, up.
Down. There's one. Core tight.
Hit. Down. There's two.
Again. Up, up. Down. There's three.
One more. Up, up. Down.
Knees down. Child's Pose. Rest.
Enjoy the rest. Enjoy the rest, but keep breathin' through.
Okay?
Here we come. Go back, Low Plank.
Here we go. Four. Three. Two.
Go. Up, up.
Down. There's one.
Go up, up. Down. There's two.
Go up, up. Down. There's three.
Exhale. Exhale. Breathe.
Four more. Up. Up. Down.
Five. Core tight.
Up. Down. Two more.
Up. Up. Down. One more good one.
Go up. Up. Down.
Knees down, Child's Pose. Push back.
Breathe. Two deep breaths.
Two deep breaths.
Chris, I'm comin' to you. Here we go.
Set up Low Plank.
Alright. Set up the Low Plank.
Look at the muscles, already engaged.
You don't even need no weights for this. Are you ready, big boy?
You ready? Here we go. And sixteen.
Up. Down. There's one.
Come on. Exhale, core tight.
Down. There's two.
Breathe, come on. Hit.
Keep goin', come on. Four.
See how everything's stayin' in line.
Come on. Five. Push. Keep breathin'.
Go. And six. Stay strong.
Stay right with Chris. He's right here with you.
Push. Push. Hit. Go.
Alright, we're halfway there, okay? Halfway on the right side.
Eight more. Say "eight." Core tight, come on.
Push. Down.
Seven. Go. Keep breathing, keep breathing.
Come on. Six. Push. Stay strong. You got it.
Five. Come on. You're right here with us, come on.
Four more, four more. Keep breathin', keep breathin'.
Don't hold your breath, don't hold your breath.
Two more. Come on.
One more, big boy. One more, one more. Ah, ah.
Knees down, Child's Pose. Good job.
Now, check it out. See? See these muscles?
Don't matter how big or small your muscles, you still gonna burn, okay?
So here we go. We're gonna switch to the other side, okay?
Now we're startin' with our left. Up, up, and down, down.
Really concentrate, really keep the core tight.
You ready? Here we go. Now takin' it to the other side.
We started workin' the right pectoral muscle first...
...now we're goin' to the left pectoral muscle. You guys ready?
Male Crew Member: Yes, sir. Shaun T: Startin' with 16.
Sixteen. Hit.
Down. Come on. Fifteen.
Push. Ahh.
Fourteen.
Thirteen. Come on.
Keep the body in line.
Twelve.
(exhales)
Eleven. Keep breathing, keep breathing, keep breathing.
Ten. Come on, stay strong, stay strong.
Nine. Hit. Keep goin', y'all.
Eight.
Push through it. Seven.
Dig through, dig through, you got it.
Six. Come on. Keep the core tight, keep the core tight.
Five. Use the chest.
Four more. You got it, come on.
You got it. Three. Keep breathin'.
Come on. Two more.
One more. Keep it center.
Come down, knees down. Child's Pose.
See. What happened was, he got tired, couldn't even finish.
Put your knees down. If you're not there, it's okay.
You'll get further the next time. Good job.
Here we go. Set it up.
We got eight. We got eight.
Four. Three. Two. One.
It's eight, eight, down. Push.
Seven. Hit.
Come on. And six.
Come on. And five.
(dance music)
You got it. Four.
Core tight. Three.
Good job. Two.
One more, core tight, inner thighs squeeze.
Knee down, Child's Pose. Push back.
Male Crew Member: Woo!
Breathe.
Two deep breaths. Inhale.
Exhale.
Inhale.
Exhale.
Alright, come back. Low Plank, here we go.
Last time through. Ready?
Up. Up. Down, down.
Up, up. Down, down.
Up, up.
Down. One more, y'all.
Lift. Lift. Down.
Knees down, Child's Pose, and hold.
And I'm glad to tell you, that's our last exercise on the floor.
Okay, here we go. Put the toes down.
Go up into Downward Dog. Heels back.
We're gonna work those standing abs.
So you really, really concentrate.
Now slowly walk your hands to your feet.
And roll up nice and slow.
Chin to chest, chin to chest, chin to chest.
Now take a deep breath. Inhale.
Exhale down. One more.
And exhale down.
Okay. Here we go, y'all, here we go.
Now. Take the feet just a little bit wider than your mat.
Put your left hand on your hip.
Turn the feet out, slightly bend down.
Right arm is in the air.
Now, we're bent. You're not rocking.
Watch what I do before we start the exercise.
Here. Okay? You stay here, and you're working your oblique.
You guys ready? Here we go.
Three. Two. One.
Stay with me. It goes: Up.
And up. Come on.
And three. Core tight.
Four. Keep it tight.
Five. Come on.
Six. Seven. Come on.
Push. Eight more. Go eight.
Seven.
Six. Core tight.
Five. Push. Four.
And three. Work the obliques.
Two. One more.
Ready? Other side. Switch it up.
Sixteen. Fifteen.
Fourteen. Thirteen. Use the core.
Twelve. Come on.
Eleven. Ten.
Nine. Eight more, y'all. How we doin'?
Eight. Seven.
Squeeze. Exhale. Six.
And five. Four more.
Four. And three.
And two.
Let's go back to the other side. Give me eight, come on.
Eight. And seven.
Look at the oblique work here. Tania's oblique is workin'.
Four more. Four. Elbow to knee.
Three. Two more. She's exhaling as the knee comes up.
Ready? Take it to the other side. Go.
Eight. Come on. Seven. Stay strong.
Six. Keep it goin'. Five. Four more.
Four. And three.
Two more, come on. Two.
Ready? Switch it. Other side. Give me four.
Four. You can put your hand on your stomach so you can do it.
Two. One more.
Ready? Other side. Go.
Four. Come on. Three.
Hit it. Two.
Ready? Switch it up. Other side.
Go two. One more.
Ready? Other side.
Two. Squeeze.
Do it other side. It's two. Hit.
One more time. Go. And two.
Ready? And shake it out. Shake it out, shake it out.
Grab some water, grab some water.
We got one more exercise.
One more good, ab/core, strong exercise.
I call it "The Hammer."
Mmm-hmm.
I'm goin' back here with Chris.
Shirt is off. So we can see those abs.
Feet together, y'all, feet together.
Arms in the air. Arms in the air.
Startin' with our right leg. Heel is flexed.
Ready? Arms come down, meet the leg. Straighten out the leg.
Ready? Here we go. Sixteen.
Core. Using your core. Up.
And up. Come on, go.
Up. Straighten out the leg, core tight.
Push, come on. Gimme eight more strong ones.
Eight. You got it. Look at the abs work, come on.
Six. Come on.
Five. Four more. Shoulders are workin' too.
Three. Here's two.
Ready? Other side. Left leg.
Come on, lift. Down. Come on.
Keep the balance. Ahh. Push.
And go. Come on.
Let's see what we got here. Squeeze the core.
Keep goin', come on. Push. Eight more.
How's that feel, Jeff? Great.
Come on. Push. Arms high. Hit.
Give me four more strong ones, four more strong ones.
Control. Control. Control.
Ready? Take it to the other side. Go.
Four. Three.
Two. One.
Left side. Go. Four.
And three. And two.
Ready? Switch it up. Four again. Go four.
Three. Two.
Ready? Again. Here we go.
And four. And three. Squeeze the core.
Alright, two and two. Here we go.
Two. And two.
Switch it up. Go two. And two.
Again. Go. Squeeze the core. Squeeze.
One more time, left side.
And here, release it down.
Alright, good job, y'all. Good job.
Take the feet apart. Let's just start to stretch out.
Give me a last good stretch. Inhale.
Exhale.
Inhale.
Exhale.
Inhale again.
Exhale.
One more time. Inhale.
Now as you exhale, start to bend the knees down.
Bend the knees down.
Workout is over. Let's focus on the stretch again.
Open up the groin.
Pushing your knees back with your elbows. Just push it back.
Open up the hips. And hold.
Now, everybody, bring your hands to your knees.
And then we stretch over. The right arm stretches out.
Open up the hips. Keepin' the hips as far down as possible.
Still pushin' against that knee to open it up.
Really straightening out that arm.
(relaxing music)
Here we go. Let's take it to the other side.
Push. Keep opening up those hips.
Hold it. Sit it down as low as you can get it.
Keepin' your knees in good form.
Here we go. Come center.
And then straighten out the arms. Straighten out the legs.
How's that feel? Crew: Yeah!
Okay, let's walk it over.
Stretchin' out the right leg. Holdin' it here.
Leaning again with the chest. Workin' that hamstring.
You can pull against the back of the leg for some extra stretch.
Slowly but surely gettin' better...
...as you breathe through the stretch.
Alright, here we go. Let's walk it to the other side.
There we go. Pull against your knee.
Pull.
But slowly and controlled, keep breathing.
And then walk your hands center.
Roll up slow. Chin to chest, as always.
Inhale right here. Inhale in.
Exhale down.
Now let's do a quadricep stretch.
Come up. Pull through.
Hand out. Knees together. Lift the chest.
Stretchin' out the front of the quadricep. And hold.
Alright, drop it down. Let's take it to the other side, nice and good.
Lift. Knees together. Arm out.
Hips forward. Chest up.
Breathe through.
Really concentratin' on your balance.
Step it out.
Two deep breaths. Last deep breaths. Inhale.
Exhale.
One last one. Inhale.
And exhale down.
Alright, good job, y'all.
There you go. That's Cardio Recovery.
Make sure you drink a lot of water.
Logon to teambeachbody.com for some Insanity support.
And I'll talk to you soon. Peace out.
Good job, y'all. Work it out.
(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.
(music)
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