Hard Core

Rachel Speckman Author

04/17/2020 Added

56 Plays

Description

Strengthen your complete core: abdominals, back, hips and glutes. A strong core will help improve everything from your balance to sports performance. Core training is the perfect way to top off any workout.

Searchable Transcript

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[00:00:00.301](upbeat music)
[00:00:08.820]Hi, everyone, welcome to Hard Core.
[00:00:12.100]We're gonna do a 30 minute class today,
[00:00:13.880]working on your abs, back and glutes.
[00:00:16.240]Some optional equipment,
[00:00:17.270]you don't need any equipment for this class,
[00:00:18.980]but if you would like,
[00:00:21.420]you can use a pillow, blanket, and a milk jug.
[00:00:25.700]So I'll show you what you can do with the equipment
[00:00:27.600]and without the equipment.
[00:00:28.890]But if you want to grab those to get started, go for it.
[00:00:31.290]All right, let's warm up.
[00:00:33.870]We have a similar warm-up to last week,
[00:00:37.150]so let's get started.
[00:00:38.970]Oh, and our theme this week is Beyonce,
[00:00:41.540]so I'll remember to say that the beginning of this time.
[00:00:44.339](upbeat rock music)
[00:00:45.172]Alright guys, here we go.
[00:00:48.560]So, if you have you jug of milk,
[00:00:50.670]we're gonna do these side tilts again,
[00:00:52.150]otherwise you don't need to hold anything in this hand.
[00:00:54.480]Down, and up, good.
[00:00:57.720]Working your obliques here, so the side abs,
[00:01:00.307]you should feel them contract.
[00:01:01.140]Here take it down, you contract those abs.
[00:01:04.370]Down and up, down and up, good, two more.
[00:01:10.877]Good.
[00:01:11.710]Last one, we're taking it side to side.
[00:01:12.550]If you want to hold, it's here,
[00:01:17.696]otherwise, it's side to side.
[00:01:22.398]Good, keep it up.
[00:01:24.080]Side, this side, this side.
[00:01:29.176]Good.
[00:01:31.025]Nice, you guys.
[00:01:32.310]Let's do some squats.
[00:01:33.980]Take it down, and squeeze.
[00:01:36.118]Good, down and squeeze.
[00:01:39.747]All right, one more.
[00:01:41.926]All right, if you wanna grab that jug
[00:01:43.140]we're going the other way, down and up.
[00:01:46.995]Good, again, keeping those hips right where they're at,
[00:01:50.780]it should only be from the waist up that you're moving.
[00:01:54.060]Down and up.
[00:01:58.726]Good, two more.
[00:02:01.620]All right you guys, side to side.
[00:02:03.636]Take it side, and side.
[00:02:06.461]Good.
[00:02:08.885]Four, three, two, and one.
[00:02:09.718]Squatting, take it down, and up.
[00:02:16.360]Good, hinging back at those hips,
[00:02:18.570]down, and then squeeze your gluts when you come up.
[00:02:21.937]Squeeze, good.
[00:02:23.969]Again.
[00:02:26.347]Three, and two.
[00:02:30.707]Good.
[00:02:31.577]All right, we're gonna do some one leg dead lifts.
[00:02:33.820]So, face the side.
[00:02:34.831]Again, you can use that milk jug if you want,
[00:02:35.760]otherwise you don't need any equipment.
[00:02:37.710]We're taking it down, and then back up.
[00:02:40.960]All right, try to find a spot in front of you to focus on.
[00:02:44.127]And again, you don't need equipment for this.
[00:02:45.370]You can have your hands on your hips.
[00:02:50.517]Good.
[00:02:52.677]Keep it up you guys.
[00:02:54.270]You're trying to get your leg all the way up,
[00:02:55.620]so it's parallel with the ground.
[00:02:59.533]Good.
[00:03:00.366]Good, a few more.
[00:03:03.446]Down and up.
[00:03:07.924]All right, give me two more.
[00:03:11.159]Last one.
[00:03:12.998]Good.
[00:03:13.831]All right, turn it around, we're gonna do the other side.
[00:03:17.490]You guys can also use dumbbells, if you have dumbbells,
[00:03:19.820]instead of a jug of milk, you can use that.
[00:03:22.050]Ready, down and up.
[00:03:24.270]Good, trying not to open up that hip,
[00:03:25.220]keep your hips nice and square, going down and up, good.
[00:03:31.640]If you're a dancer, I have trouble with it,
[00:03:35.120]because in dance we always were told
[00:03:37.190]to open up that hip when our leg went back (chuckles).
[00:03:39.970]So really work on keeping that leg square.
[00:03:43.204]I catch myself doing it too.
[00:03:46.136]Good, you guys.
[00:03:47.387]Supporting leg is slightly bent.
[00:03:51.347]All right, good job you guys.
[00:03:55.870]All right, our next song we gonna do is a crunch song.
[00:03:59.740]So, we have a little pattern to do,
[00:04:02.120]which I will go through in one moment.
[00:04:04.169](radio ad)
[00:04:06.380]Gonna skip the ad.
[00:04:08.180](upbeat rock music)
[00:04:09.013]Okay, so our pattern,
[00:04:11.820]you're gonna do one slow, two quick.
[00:04:14.140]So you crunch up and down, and you do two quick.
[00:04:18.230]All right, then we're gonna do eight
[00:04:20.310]in a bunch of different positions.
[00:04:21.800]So first one, feet are flat on the mat.
[00:04:23.520]Then they're gonna be up,
[00:04:24.990]they're gonna be straight up in the air.
[00:04:27.470]Then they're gonna be in a frog position
[00:04:28.980]with your knees open.
[00:04:31.280]Then we're gonna do some to the side, okay, one knee up.
[00:04:36.530]All right, guys, let's do it.
[00:04:38.210]I'll talk you through the rest, all right?
[00:04:41.650]Here we go.
[00:04:44.190]All right.
[00:04:45.112]Starts right away.
[00:04:47.760]So you do one slow, two quick, up and up, again.
[00:04:52.290]Slow and down, two quick.
[00:04:54.994]Good, one more, up and down, two quick, nice.
[00:04:59.730]Four slow, take it up, hold, and down.
[00:05:03.721]Up, hold, and down.
[00:05:05.773]Good you guys, eight in this position.
[00:05:07.440]Eight, seven, six, and five,
[00:05:11.460]four, three, two.
[00:05:13.858]Knees up.
[00:05:16.137]Good.
[00:05:17.618]Thinking about your chest going up toward the ceiling,
[00:05:20.010]all right, these are little pulses, little movements.
[00:05:22.323]Legs straight up, as high as you can go.
[00:05:26.130]And four, three, two.
[00:05:28.773]Down to the frog position.
[00:05:33.050]Good, you guys.
[00:05:34.114]Three, two, one.
[00:05:37.197]Good, one leg lifted.
[00:05:40.320]Good, little pulses.
[00:05:41.381]You don't have to come all the way down,
[00:05:42.672]'cause these are real, real quick.
[00:05:44.591]Good, change sides.
[00:05:49.240]Four, three, two, good.
[00:05:52.000]Stretch it out, arms and legs reach out.
[00:05:53.105]We're gonna do, I call them banana curls.
[00:05:56.920]You're gonna roll all the way up, sit all the way up.
[00:05:59.600]Here we go.
[00:06:00.570]All the way up, and down.
[00:06:04.047]Good, all the way up.
[00:06:07.097]Good, you guys.
[00:06:08.087]Up and down.
[00:06:12.360]All right, give me one really, really slow one, slow.
[00:06:16.487]All the way, each vertebrae rolls up,
[00:06:18.640]and each backbone rolls down, good.
[00:06:19.989]Four slow crunches.
[00:06:23.010]Hold, and down.
[00:06:25.007]Hold, good.
[00:06:28.734]All right, you guys, we're speeding it up, here we go.
[00:06:30.740]Eight, seven, six, and five, four, three.
[00:06:37.067]Knees up.
[00:06:38.973]Good you guys, push through that burning,
[00:06:41.880]your abs getting stronger and stronger.
[00:06:45.467]Legs up as high as you can get them.
[00:06:48.067]You can still have them bent here.
[00:06:51.727]Good, down to the frog.
[00:06:55.728]Can you get those shoulder blades up off the mat?
[00:06:59.757]Good, each side.
[00:07:03.067]Little movements.
[00:07:04.848]Four, three, two, good, other way.
[00:07:10.534]So get it up to your highest point, and then pulse it.
[00:07:13.496]Three, two, good, relax it out.
[00:07:16.760]Stretch those arms up, feet out.
[00:07:21.376]We're getting ready roll it, banana curls, here we go.
[00:07:23.677]Up, 'cause you're peeling yourself up off the floor.
[00:07:27.347]Peel yourself up, good, and down.
[00:07:30.603]Okay again up, and down.
[00:07:35.170]All right, give me a slow, slow, slow line,
[00:07:37.240]each backbone comes up one at a time.
[00:07:40.810]Good, and down.
[00:07:43.560]All right, you guys, one more time all the way through.
[00:07:45.810]Four slow, up, pull and down,
[00:07:48.257]up and down.
[00:07:51.095]Good.
[00:07:53.156]Here we go, crunch it out.
[00:07:54.030]Eight, seven, six, and five,
[00:07:57.577]four, three, good.
[00:08:00.650]Are your abs burning yet?
[00:08:03.977]Mine are!
[00:08:07.590]Good, you guys, legs straight up.
[00:08:09.345]Up, up, good you're almost there,
[00:08:13.300]push through, you guys!
[00:08:14.966]You got it!
[00:08:16.097]Frogs, and up, up.
[00:08:21.366]Good, the end of the song is always the hardest,
[00:08:23.817]make sure you do it strongest, so push through.
[00:08:30.256]Last set, you guys.
[00:08:31.626]Eight, seven, six,
[00:08:35.760]four, three, two, and one.
[00:08:38.870]Good, relax, stretch it out, you guys.
[00:08:41.920]Nice job.
[00:08:42.890](radio ad)
[00:08:45.350]Okay, next song will give your abs a break,
[00:08:48.380]we're gonna work your back and gluts.
[00:08:52.304](upbeat rock music)
[00:08:53.304]So this one, we're gonna do a bunch of glut bridges, okay?
[00:08:56.860]Bunch of different varieties of it.
[00:08:58.560]So, you're curling your hips up off the ground,
[00:09:02.112]curling that pelvis up,
[00:09:03.530]lifting your hips up towards the ceiling, okay.
[00:09:07.000]I'll talk you through it as we go.
[00:09:08.930]We're gonna do some different stuff with your legs.
[00:09:13.300]All right, here we go, let's do it.
[00:09:21.994]All right, both feet flat on the floor,
[00:09:25.030]we're gonna start with some slow ones,
[00:09:26.350]so take it up, hold, and down.
[00:09:29.210]Up, hold, and down, keep it up.
[00:09:31.501]And down, good.
[00:09:36.173]All right, this last one, we're gonna hold it up.
[00:09:38.613]Hold it.
[00:09:39.830]Hold it up at that highest point.
[00:09:42.303](coughs) Excuse me.
[00:09:44.240]Get that right leg ready,
[00:09:46.000]we're taking it up and down, keeping those hips lifted.
[00:09:51.874]All right, don't let your booty touch the ground.
[00:09:54.820]You got it.
[00:09:56.930]Good, now extend it out, take it in, extend it out.
[00:10:00.690]In, extend, good.
[00:10:03.930]Keep it lifted up, and pulse it here.
[00:10:05.247]Up, up, up, good.
[00:10:09.200]Right leg up, four, three, two, good.
[00:10:13.800]Switch it up, left, two.
[00:10:18.200]Guys, both feet down, last pulses.
[00:10:20.100]Four, three, two, and one.
[00:10:23.920]Good, slow pulse, and down.
[00:10:27.221]Up, and down, up.
[00:10:32.230]All right, holding here.
[00:10:34.130]Left foot this time, and down.
[00:10:37.077]Up, and down, good you guys.
[00:10:40.130]Your arms can be wherever you want.
[00:10:41.363]They can be straight out, they can be under your head.
[00:10:44.550]Extend the leg.
[00:10:48.166]Extend, good.
[00:10:51.766]All right, you guys, both feet down, pulse it up.
[00:10:53.700]Up, up.
[00:10:58.084]One leg up, four, three, two, and one.
[00:11:02.615]Both feet down.
[00:11:04.834]Three, two, other leg.
[00:11:08.375]Four, and three, two, and one, good.
[00:11:13.840]Pelvis down, we're gonna do four slow.
[00:11:18.204]Up, and down, up, and down.
[00:11:23.120]All right, the fourth one we're holding it.
[00:11:26.274]Extend that leg out.
[00:11:27.150]We're taking the extend, drop it down.
[00:11:29.240]Bring it back up, and bend.
[00:11:32.546]Out, and drop, lift, and bend.
[00:11:36.340]Again, out, down.
[00:11:41.020]Good, one more and then we'll switch sides.
[00:11:43.624]Down.
[00:11:44.914]That booty lifted?
[00:11:45.890]Good, switch sides.
[00:11:46.940]Extend, lower, lift, and in.
[00:11:52.220]Is that booty up as high as you can get it?
[00:11:56.844]Might not go very high, and that's okay,
[00:11:58.420]but you're trying to get it higher.
[00:12:00.760]Two more, you guys, good.
[00:12:05.410]Last one, and down, good.
[00:12:10.830]Relax it down, both feet flat on your floor.
[00:12:14.905]Let's do some slow ones.
[00:12:15.960]Take it up, hold, and down.
[00:12:18.956]Up, hold, and down.
[00:12:22.747]All right, you guys, here we go, take it up.
[00:12:25.337]Pulse, pulse.
[00:12:28.600]Get to your highest place, and then pulse up from there.
[00:12:32.116]Three, two, good.
[00:12:34.505]One leg up, up, up.
[00:12:38.710]We're almost there, push through!
[00:12:40.705]Four, three, two, good.
[00:12:44.230]Switch the leg, up, up.
[00:12:49.366]Good you guys, last four, three, two.
[00:12:53.534]Both legs down, last eight, you got this.
[00:12:57.900]Good, get higher, last four.
[00:12:59.845]Four, three, two, and one, relax.
[00:13:05.340]Curl those knees into your chest,
[00:13:06.780]roll side to side a little bit,
[00:13:10.150]stretch it out.
[00:13:11.520]Good job, you guys.
[00:13:14.150]All right, our next song,
[00:13:19.180]we're gonna work your lower abs on this one.
[00:13:22.766](radio ad)
[00:13:24.286]What we're gonna do, you're going to do,
[00:13:28.846]skip the ad.
[00:13:32.160]Sorry, Gabby, who has to edit these.
[00:13:36.720]Okay, so with your lower abs song,
[00:13:38.430]we're going to do some leg lifts.
[00:13:41.703](upbeat music)
[00:13:42.903]One at a time, one at a time, then we'll speed it up.
[00:13:46.312]Then, we're going to do some crunches,
[00:13:50.110]up and down, up and down.
[00:13:53.110]Your knees can be bent, or they can be straight.
[00:13:56.790]And down, all right.
[00:13:59.510]Then the next thing, we're gonna crunch it up,
[00:14:04.043]legs go down, up, legs go down.
[00:14:07.010]You can do one at a time here,
[00:14:09.270]if two at a time is too much today, all right?
[00:14:13.900]Okay, you guys, here we go.
[00:14:19.413]All right, get ready, we're lifting one leg at a time.
[00:14:24.765]Lift it up, and down, up.
[00:14:29.200]This whole time, your abs should be engaged
[00:14:31.850]so that your back is flat on your floor.
[00:14:34.220]Yeah, you shouldn't be able to get that hand under there.
[00:14:36.925]Up, and down, good, and down.
[00:14:43.565]All right, you guys, we're gonna speed this up.
[00:14:45.473]Here we go, hover those feet, little pulses.
[00:14:49.185]Little kicks, kick, kick, kick, good.
[00:14:55.440]Five, four, three, two.
[00:14:59.630]Good, we're gonna crunch it up, towards your foot.
[00:15:02.675]Up, and down, up, and down.
[00:15:07.090]You're goal is to touch your toe.
[00:15:09.460]And down, up, and down, up, and down, again.
[00:15:17.560]Or you can be bent here, up and down.
[00:15:22.920]Whatever you guys are feeling today,
[00:15:24.250]you guys know your bodies.
[00:15:26.640]Push yourselves, but it shouldn't hurt like a bad pain,
[00:15:29.657]it should hurt like your abs are getting stronger.
[00:15:32.970]'Kay, take it in, and extend, in, and extend.
[00:15:38.720]Your head can be lifted off your floor here,
[00:15:41.950]or it can be down, whatever you like.
[00:15:47.500]Or you can do one foot.
[00:15:49.906]And down.
[00:15:52.925]Good you guys, one more.
[00:15:54.980]All right, both legs down.
[00:15:57.066]Lift it up, and down.
[00:16:00.827]And down, one leg at a time.
[00:16:05.914]Good, keep it up.
[00:16:08.634]One leg, and down.
[00:16:12.107]All right you guys, two more.
[00:16:16.050]All right, get ready to flutter those feet.
[00:16:18.923]Here we go, little kicks.
[00:16:22.423]Kick, kick, kick, kick.
[00:16:23.256]Little beats, you got it, you got it.
[00:16:27.270]Breathe, breathe, breathe,
[00:16:28.200]and your back's on your floor.
[00:16:30.702]Good, you guys.
[00:16:31.640]Crunching it up, and down.
[00:16:34.259]Up, and down, good.
[00:16:40.292]Up, and down, keep it up.
[00:16:44.560]Good, exhale on your way up.
[00:16:47.330]And down.
[00:16:50.150]One more, you guys.
[00:16:52.234]All right, bend those legs.
[00:16:54.703]It goes out, and in, out, and in.
[00:17:02.274]Good, you guys.
[00:17:04.762]Four more, you got it!
[00:17:06.263]Four, and three, last two, and one.
[00:17:15.560]Good, feet back on the ground.
[00:17:17.770]One leg at a time.
[00:17:21.400]Good, you guys.
[00:17:27.280]All right, you almost ready to do the flutter the last time?
[00:17:31.962]Lift, and down.
[00:17:35.750]All right, get that back flat.
[00:17:38.960]Abs engaged, here we go!
[00:17:40.380]Kick, kick, kick!
[00:17:43.452]Like you're swimming in an ocean somewhere warm,
[00:17:47.520]instead of freezing cold Nebraska.
[00:17:50.900](chuckles) All right, you guys, good job.
[00:17:53.514]All right, we got two more songs left,
[00:17:56.183]and then we're gonna start cooling it down.
[00:17:59.203](radio ad)
[00:18:00.992]This one, we are going to work your oblique muscles.
[00:18:05.230]So these side ab muscles are gonna be worked in this song.
[00:18:08.694](upbeat rock music)
[00:18:09.527]And we are going to do some heel taps, 'kay?
[00:18:16.000]We'll do seven slow, and then we'll do four quick.
[00:18:19.130]Okay, so quick, quick, quick, quick,
[00:18:21.430]we're right on the beat.
[00:18:23.140]Then we're gonna do some Russian twists.
[00:18:24.490]This is where, if you would like to use a pillow,
[00:18:27.630]or you can use your milk jug, if you've got a jug.
[00:18:30.410](laughs) Words are hard.
[00:18:31.860]You can use your milk jug again, or you can use a dumbbell.
[00:18:34.500]All right?
[00:18:35.333]But for those Russian twists,
[00:18:36.950]you can use it to touch the floor.
[00:18:39.370]It'll give you a goal, okay?
[00:18:41.530]Okay.
[00:18:44.740]And then the last thing,
[00:18:47.113]you're gonna do some side crunches.
[00:18:49.470]You're gonna do two slow, two slow, four quick.
[00:18:53.060]Quick, quick, quick, quick.
[00:18:54.850]All right, here we go you guys, let's do it.
[00:19:01.650]Okay, so feet flat on the mat.
[00:19:05.870]We're doing seven slow heel taps.
[00:19:10.271]Four, three.
[00:19:12.313]Four quick, four, three, two.
[00:19:15.241]Six, five, four, three, two, one.
[00:19:20.370]Four quick, four, three, two, good.
[00:19:24.040]There's only six slow.
[00:19:25.310]Sorry, I said seven, but there's six.
[00:19:28.460]Speed it up, three, two.
[00:19:30.650]Again.
[00:19:34.571]Two, and one, speed it up.
[00:19:38.350]Good.
[00:19:40.320]One more time, you guys.
[00:19:42.180]Two, and one.
[00:19:43.851]Quick, four, three, two, good.
[00:19:45.820]Go ahead and sit it up, grab that pillow if you would like.
[00:19:50.633]We're doing some Russian twists.
[00:19:51.923]Feet can be flat.
[00:19:54.621]And up, down, and up.
[00:19:57.750]Four, speed it up, three, two, one.
[00:20:01.283]Take it down, up.
[00:20:03.181]Or, your feet can be lifted off the ground.
[00:20:05.541]Four, three, two, again.
[00:20:09.181]Take it down, up.
[00:20:12.030]Speed it up, four, three, two.
[00:20:16.010]Or you don't need any equipment.
[00:20:18.113]Up.
[00:20:20.790]And quick, three, two, one.
[00:20:24.273]Again, up, and down.
[00:20:28.351]Speed it up, four, three.
[00:20:30.660]Last time, you guys, good.
[00:20:31.775]All right, lay it down.
[00:20:34.180]Get ready to do some side crunches.
[00:20:37.890]Here we go.
[00:20:39.870]Take it up, and down, up, and down.
[00:20:43.700]Four quick, three, two.
[00:20:47.550]Again, up, and down.
[00:20:50.869]Four quick, four, three, two, and one.
[00:20:55.160]Nice, you guys.
[00:20:56.460]All right, we're taking it back to those heel taps.
[00:21:00.760]Six slow, four fast.
[00:21:02.620]Here we go, down.
[00:21:06.768]Three, two, and one.
[00:21:08.660]Four quick, four, three, two, one, again.
[00:21:12.660]If your neck starts feeling strained,
[00:21:14.440]you can move your hands up behind your neck.
[00:21:19.350]You can't get quite enough range of motion here,
[00:21:22.560]but it's good if your neck feels strained.
[00:21:25.450]All right, sit it up, you guys.
[00:21:27.400]Russian twists, down, and up.
[00:21:30.149]Four quick, four, three, two.
[00:21:33.458]Again, take it down, up, and up.
[00:21:37.730]Four quick, four, three, two, good.
[00:21:42.360]One more.
[00:21:44.240]And down.
[00:21:46.010]Feet up or down, wherever you would like them.
[00:21:48.810]All right, you guys.
[00:21:50.550]We're gonna do some side crunches.
[00:21:54.550]Here we go, four, three, two.
[00:21:57.350]Take it up, and down, up.
[00:22:00.711]Four quick, speed it up, four, three, two, good.
[00:22:05.037]Up, and down, good.
[00:22:09.310]Four quick, three, two.
[00:22:13.017]Good, you guys.
[00:22:13.860]All right, we're gonna do some lifts here.
[00:22:17.100]You're lifting up, and out, up and out.
[00:22:20.480]Crunching those side abs,
[00:22:22.830]lifting your leg, pulling your arm down.
[00:22:26.907]Pull, good, pull.
[00:22:31.977]A few more.
[00:22:34.553]Good you guys, last four.
[00:22:36.698]Four, three, and two.
[00:22:41.319]Get as high as you can!
[00:22:42.243]Last one, good.
[00:22:43.910]All right, switch it up, other way.
[00:22:46.337]Up, and down.
[00:22:55.280]Nice, you guys.
[00:22:58.710]Good, four more, four, three, and two, and one.
[00:23:07.090]Nice, all right, you guys,
[00:23:07.923]we're gonna end with some Russian twists here.
[00:23:10.836]Here we go, four, three, two.
[00:23:14.800]Take it slow, and up, slow, and up.
[00:23:18.360]Last four, three, two, and one.
[00:23:22.210]Good job, you guys.
[00:23:23.825]Relax.
[00:23:25.790]All right, we got one more song left.
[00:23:29.950]We have our plank song.
[00:23:32.190]Are you guys ready?
[00:23:34.480]So, I'll talk you guys through it as we go,
[00:23:36.090]let's just do it, all right?
[00:23:37.270]I think you guys got this.
[00:23:41.066](upbeat music)
[00:23:42.585]So, here we go.
[00:23:43.560]Oh, actually we're not gonna do (mumbles) today.
[00:23:45.600]If you would like to use your blanket for this one,
[00:23:48.790]I have rug burns on my arms from doing stuff on the ground.
[00:23:51.970]So, you can have your elbows on a blanket.
[00:23:54.630]Otherwise, you don't need it if you don't want it.
[00:23:56.600]All right?
[00:23:57.980]Here we go, you guys.
[00:24:00.000]Find that plank.
[00:24:05.200]Hold it, hold it, hold it here.
[00:24:08.000]Good.
[00:24:10.630]Nice, you guys.
[00:24:11.490]Keep that back straight, don't let your belly sag,
[00:24:16.030]but don't let your hips go up either.
[00:24:18.995]Legs are straight.
[00:24:20.754]All right, touch those hips.
[00:24:21.587]Down, down, down.
[00:24:25.570]Last four, four, three, two, and one.
[00:24:30.520]Good, get ready, we're gonna do a side plank.
[00:24:36.120]Here we go, guys.
[00:24:38.267]Gonna push it up.
[00:24:40.430]Hold it here, hold it, hold it, hold it.
[00:24:46.440]Good.
[00:24:48.858]All right, we're crunching it up towards the ceiling.
[00:24:51.120]Here we go, up, and down, up, and down, two more.
[00:24:57.460]Are you breathing?
[00:24:59.500]Sing the song, it keeps you breathing!
[00:25:02.420]All right, you guys, back to that normal plank.
[00:25:06.520]Up on your toes, back is straight, booty's down.
[00:25:14.319]Good, hold, hold, hold.
[00:25:18.840]Nice, you guys.
[00:25:22.018]All right, we're holding.
[00:25:22.910]Making sure you're breathing.
[00:25:26.890]You got it, you guys, you can do anything.
[00:25:29.840]Mind over matter.
[00:25:32.440]Hold it, hold it, hold it.
[00:25:34.560]Only a little bit longer.
[00:25:37.050]My shirt is sagging (chuckles).
[00:25:39.580]All right, hips side to side, here we go.
[00:25:43.149]Down, down, good.
[00:25:48.309]Four, three, two, and one.
[00:25:52.390]Good, get ready for that side plank, other side.
[00:25:59.190]Here we go, you guys.
[00:26:01.418]Push up into the side plank.
[00:26:03.610]Holding here.
[00:26:10.610]Good, all right, we're pulsing up towards the ceiling.
[00:26:13.510]Take it up, and down, up, and down.
[00:26:20.258]One more.
[00:26:22.630]Nice, you guys.
[00:26:23.890]All right, stretch it out real quick here.
[00:26:31.520]All right, we got one more part of this,
[00:26:32.660]and then we're done, all right?
[00:26:35.909]We're gonna go up, all the way onto our hands and feet.
[00:26:39.610]All right, here we go, hold it here.
[00:26:44.100]Back is still nice and straight.
[00:26:47.660]Good, you guys.
[00:26:49.740]Hold it.
[00:26:52.930]All right, take a side.
[00:26:56.109]Reach up towards the ceiling.
[00:26:56.990]Curl it under, and up, under, and up.
[00:27:02.340]Nice, all right you guys, back to the front.
[00:27:05.623]Hold it, pushing up through your hands,
[00:27:08.930]feeling that energy go up through your shoulders.
[00:27:12.800]Good, other way.
[00:27:15.308]Side plank.
[00:27:19.726]For modification you can take it down on one knee.
[00:27:23.508]All right, back to center.
[00:27:26.718]You guys are almost done.
[00:27:27.847]Hold it!
[00:27:29.417]Whew, feel that burn!
[00:27:33.268]All right, take a side.
[00:27:37.167]Good.
[00:27:40.198]Hold it, hold it here.
[00:27:43.348]All right you guys, back to front, last one.
[00:27:46.470]You got this!
[00:27:48.770]Push through, breathing, breathing, breathing.
[00:27:53.000]Good, all right, take a side.
[00:27:55.288]Pull it down, under, and up.
[00:27:58.580]Three, last two, put through, and one.
[00:28:03.300]Good, you guys.
[00:28:05.220]Lean it back, stretch it out.
[00:28:10.840]All right, we're gonna cool it down, you guys.
[00:28:13.280]Nice job.
[00:28:14.329](radio ad)
[00:28:16.966](upbeat music)
[00:28:17.799]Go ahead and lay it down onto your back.
[00:28:21.890]Curl your knees into your chest, roll it side to side,
[00:28:26.570]massaging your back with the floor.
[00:28:29.470]Sounds funky, but (laughs) feels nice.
[00:28:34.850]Good, you wanna extend one leg out,
[00:28:37.280]pulling that other leg into your chest.
[00:28:40.310]Take some deep breaths here.
[00:28:44.090]Good, take one knee across your body.
[00:28:47.330]Try and keep both shoulders on your floor here.
[00:28:50.350]You can really get that twist.
[00:28:55.440]Good, bring it back.
[00:28:59.910]And cross the top leg over your bottom leg.
[00:29:04.160]Lift your bottom leg up off your mat.
[00:29:07.400]Hold it here.
[00:29:12.840]Good, all right, switch it up.
[00:29:14.501]Other leg extended out.
[00:29:21.170]Good, and take that knee across your body,
[00:29:23.030]both shoulders stay flat on your floor.
[00:29:32.110]Good, bring it back you guys, cross that leg over.
[00:29:35.220]Lift your bottom leg up off your mat.
[00:29:43.181]Good.
[00:29:44.510]All right, stretch both legs out.
[00:29:46.053]Flip it on over, we're gonna stretch your belly muscles out.
[00:29:50.459]Which we worked this whole time, right?
[00:29:51.560](chuckles) This is an important one.
[00:29:55.621]Good.
[00:29:58.320]All right, sit it back onto those heels.
[00:30:08.670]Good you guys, back forward.
[00:30:14.520]Really feel those abs stretch here.
[00:30:16.960]Push up through your hands.
[00:30:20.580]Good, and sit it back.
[00:30:27.680]Good.
[00:30:28.770]All right, you guys, standin' on up.
[00:30:31.629]Curl it through your back,
[00:30:34.067]and reach it to the side,
[00:30:35.840]feeling that stretch go through your back
[00:30:37.663]and out through your fingertips.
[00:30:43.741]Good, switch sides.
[00:30:50.069]Great job, you guys.
[00:30:52.940]So then, roll your neck out a little bit.
[00:30:55.469]So little rolls.
[00:30:56.800]You can either sit down, or you can stand it up.
[00:30:59.978]Roll that neck.
[00:31:03.730]Good, other way.
[00:31:10.019]Nice job, you guys.
[00:31:11.789]All right, let's end at two deep breaths.
[00:31:13.040]Here we go, reaching up, deep breath in,
[00:31:16.040]and let it go.
[00:31:17.600]One more, take a deep breath in,
[00:31:20.200]and let it go.
[00:31:21.050]Nice job, you guys (claps)!
[00:31:22.380]Thank you so much for joining me!
[00:31:26.720]I hope you have been enjoying these virtual workouts.
[00:31:29.830]Thanks for bearing with us as well figure out
[00:31:32.260]how to go about doing this.
[00:31:35.720]We appreciate you guys so much,
[00:31:37.420]and let me know if you guys have any playlist requests
[00:31:40.630]or artists that you really like.
[00:31:42.900]I think I'm gonna try, don't quote me on this,
[00:31:44.770]but I think I'm gonna try to do Disney next week.
[00:31:46.790]So make sure you tune back in for that, all right?
[00:31:49.340]All right, see you guys later, have a good week.

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Hard Core

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