Hard Core #3

Rachel S Author

05/01/2020 Added

62 Plays

Description

Boy Band Themed playlist to 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.

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[00:00:00.000](uplifting music)
[00:00:08.920]Hi guys! Welcome back to Hard Core.
[00:00:11.040]My name is Rachel. This is Lauren and we are going
[00:00:14.110]to be doing a boy band theme today.
[00:00:15.870]So get excited.
[00:00:17.010]It's going to be a fun time.
[00:00:18.987]And yeah, let's warm it up.
[00:00:22.790]Here we go.
[00:00:23.868](Groans)
[00:00:25.610]All right you guys. We're gonna tilt it to the left
[00:00:28.470]right arm reaching.
[00:00:29.579]Out and in. Out and in.
[00:00:33.220]Good.
[00:00:35.162]Good.
[00:00:35.995]Other side, switch over.
[00:00:38.854]And in.
[00:00:40.944]Nice, two more.
[00:00:43.506]All right we're taking it down to a squat.
[00:00:45.738]Take it down.
[00:00:47.198]And up.
[00:00:48.429]Good.
[00:00:50.322]Taking those hips back (mumbles).
[00:00:51.950]Back is nice and tight.
[00:00:54.447]Good.
[00:00:56.707]Breathe.
[00:00:58.365]Two more.
[00:01:01.467]Good you guys!
[00:01:02.300]Side to side. Here we go.
[00:01:03.318]Side to side.
[00:01:06.898]Good last four.
[00:01:08.289]Three.
[00:01:09.811]Back to those reaches, right arm.
[00:01:12.521]Out and in.
[00:01:17.398]One more
[00:01:18.655]Other side
[00:01:20.800]And in, Good! Really engaging in your core here
[00:01:23.793]making sure your belly is tight.
[00:01:27.182]All right, Squats. Take it down and up.
[00:01:32.202]Good.
[00:01:35.462]Good you guys.
[00:01:36.331]Last one.
[00:01:38.646]And three,
[00:01:40.387]and two
[00:01:42.684]Good, slow these down.
[00:01:44.725]Full speed.
[00:01:45.558]Three, two, one,
[00:01:48.061]and up.
[00:01:48.894]Good, three, two.
[00:01:51.963]Nice, side to side
[00:01:52.796](Pop music plays)
[00:01:57.411]Last four.
[00:01:58.294]Four, three
[00:01:59.644]Here we are going to do some
[00:02:00.507]single leg dead lifts.
[00:02:02.850]So pick a foot to start with
[00:02:04.068]making sure it's right behind you
[00:02:06.140]And, dipping down, two and right back up.
[00:02:09.501]Good. Again, and you can try not to touch
[00:02:11.815]the floor with your foot when you come up.
[00:02:14.588]Try that.
[00:02:16.578]Okay guys two more, down.
[00:02:19.005]Here your goal is to get
[00:02:21.110]parallel with the ground
[00:02:22.301]to get that chest far enough down
[00:02:24.420]where you are straight line.
[00:02:26.540]Okay we're doing one more
[00:02:29.638]Good, okay, here's the other side.
[00:02:31.435]So, that supporting knee is just a little
[00:02:32.882]bit bent and then bring it down.
[00:02:35.060]Okay, here we go.
[00:02:35.927]Down and then up
[00:02:39.559]good, down (mumbles)
[00:02:44.263](laughs)
[00:02:47.447]One more.
[00:02:50.237]Woo!
[00:02:51.208]Good you guys squatting last time.
[00:02:52.546]Down and up.
[00:02:55.703]Good!
[00:02:59.625]Good, squeeze your booty.
[00:03:00.458]Everything (mumbles) up.
[00:03:02.055]Squeeze
[00:03:04.214]and squeeze.
[00:03:05.047]Two more.
[00:03:06.806]Last one you guys, good job!
[00:03:08.779]Hopefully you're nice and warm.
[00:03:11.507]And we will get into our crunch song.
[00:03:14.170]We're going to go back to doing our ab pyramid,
[00:03:17.800]so if you guys were
[00:03:20.134]here first week that I started virtual classes,
[00:03:23.110]you'll know what that is
[00:03:24.440]if not all we're doing is
[00:03:25.778]a whole bunch of crunches in four different positions.
[00:03:28.710]Well, three.
[00:03:29.543]First one, feet are on the floor.
[00:03:31.520]Next one up in a parallel to the ground position.
[00:03:35.346]Last one you're going side to side.
[00:03:38.330]All right, we'll do two in each position,
[00:03:40.000]three in each position,
[00:03:41.120]four, five, six in each position,
[00:03:43.769]Then we'll go back down
[00:03:45.200]five, four, three, two and then at the end,
[00:03:49.680]we'll do 8 in each position and then we'll be done.
[00:03:52.650]Okay?
[00:03:53.830]Alright you guys here we go!
[00:03:58.908]Alright laying down
[00:04:04.688]All right you guys be ready
[00:04:06.381]three, two, here we go take it up
[00:04:09.656]up, and up legs up and two, one
[00:04:12.541]side to side two, two, one, and one.
[00:04:15.963]Good, lay back down.
[00:04:16.822]Three, two, one, legs up.
[00:04:19.403]Three, two.
[00:04:21.142]Side to side. Three,
[00:04:24.138]and two,
[00:04:26.068]and one. Good!
[00:04:29.313]three, and two legs up good
[00:04:32.134]four, three, getting those shoulder blades up off the mat
[00:04:35.504]every single time if you can or the carpet
[00:04:39.779]two and one legs back down
[00:04:43.272]five, four, three, two, and one legs up
[00:04:49.247]four, three, and two,
[00:04:51.622]one. Side to side.
[00:04:52.930]Five,
[00:04:54.732]and four,
[00:04:56.797]three,
[00:04:58.293]and two more.
[00:05:00.617]All right, all the way up to six.
[00:05:01.866]Here we go!
[00:05:02.824]six, five, four, three,
[00:05:06.104]two, and one, legs up
[00:05:08.253]six, five.
[00:05:09.865]Good push through that burn!
[00:05:12.194]Two, one side to side.
[00:05:14.150]Six,
[00:05:15.682]and five,
[00:05:17.579]and four.
[00:05:19.054]Good, last three.
[00:05:21.324]Two,
[00:05:23.245]and one. Down to five
[00:05:25.355]Up, up
[00:05:28.217]Two and one legs up.
[00:05:30.171]Five, four, three, two,
[00:05:33.699]And one. Side to side
[00:05:35.057]Five,
[00:05:36.788]four,
[00:05:38.174]Good you guys! Keep it up!
[00:05:40.695]Two,
[00:05:42.207]and one. Good!
[00:05:43.316]Four, take it up
[00:05:45.538]three, two,
[00:05:46.621]Push yourselves!
[00:05:48.182]Up and three,
[00:05:49.989]two.
[00:05:51.509]Side to side.
[00:05:55.688]and two,
[00:05:57.420]and one, good!
[00:05:58.253]three (mumbles) again
[00:05:59.792]three, two,
[00:06:01.138]one, legs up.
[00:06:02.568]Three.
[00:06:04.417]Good you guys, side to side,
[00:06:05.743]chest towards the ceiling.
[00:06:09.185]And one, good.
[00:06:10.018]three positions.
[00:06:10.941]Two,
[00:06:12.177]One, legs up two, side to side.
[00:06:14.941]Two, two.
[00:06:16.668]Good relax for a minute.
[00:06:18.663]Here we go you guys eight in each position,
[00:06:20.077]you've got this!
[00:06:21.220]always til the end finish strong
[00:06:24.040]take it up good
[00:06:26.860]making sure those elbows
[00:06:28.324]are nice and open don't curl them in, legs up
[00:06:34.487]good you guys almost there keep it up!
[00:06:37.645]Good side to side, and the side
[00:06:45.985]good you guys
[00:06:49.893]last four, three, two, and one
[00:06:53.926]good relax and stretch it out
[00:06:57.720]Good Job!
[00:06:59.840]We love our ab pyramids.
[00:07:03.370]Okay, next song we're gonna do
[00:07:05.942]we're gonna work your back and your glutes
[00:07:10.350]So, if you have a couch near by
[00:07:14.470]and you would like to use it
[00:07:16.610]you can stick your feet underneath the couch
[00:07:20.601]and you can take it up and down
[00:07:22.250]or if you have a friend with you
[00:07:24.220]you can hold their feet down
[00:07:25.987]and then replay the song.
[00:07:30.858]Like so
[00:07:31.960]if you have neither a couch or a friend
[00:07:34.330]then it's okay! Just lift your legs alright
[00:07:39.970]So we're going to do a pattern with those
[00:07:41.300]and then we're gonna do some glute bridges
[00:07:43.759]if you want to put your feet up on the couch
[00:07:44.680]for those bridges, you can otherwise again
[00:07:48.400]feet flat down totally fine too.
[00:07:50.831]Okay, okay! Let's do it!
[00:07:52.901]Here we go.
[00:07:57.767]Okay
[00:07:58.607]So get in that position ready to start
[00:08:00.950]whatever that may be
[00:08:03.137](mumbles)
[00:08:04.740]Okay we're going to take it nice and slow
[00:08:07.548]take it up hold and down
[00:08:10.731]hold
[00:08:11.694]good again up and down good you guys!
[00:08:16.009]Again
[00:08:20.074]Good one more
[00:08:22.162]up, good we're going to pulse it
[00:08:25.340]three times up
[00:08:26.462]take it three, two, one and down
[00:08:31.288]good three, two
[00:08:34.558]Nice! Get as high as you can.
[00:08:37.111]Try and keep that neck in line with your spine
[00:08:41.552]Three, two, Good you guys! Single Counts. Here we go!
[00:08:46.618]Up, hold and down.
[00:08:48.867]Up and down.
[00:08:51.061]Good try and hold it (mumbles)
[00:08:53.434]Hold and down, four
[00:08:57.933]and three good!
[00:09:00.535]Feeling that back burning.
[00:09:02.584]Good you guys, back to the beginning.
[00:09:05.327]We're holding it up, two and down
[00:09:09.363]two again, up. Two and down.
[00:09:14.274]Good two more.
[00:09:16.992]Good making sure you're breathing
[00:09:20.081]and up
[00:09:22.087]Good
[00:09:23.032]Alright speeding it up
[00:09:24.575]Here we go
[00:09:25.408]Up and down
[00:09:26.870]Good, Good
[00:09:30.261]Almost there.
[00:09:32.216]Last four
[00:09:34.261]As high as you can! Good.
[00:09:37.108]And three and two and one.
[00:09:42.203]Good you guys alright rolling over.
[00:09:45.800]If you want your feet up on the couch or a wall
[00:09:48.870]go for it otherwise keep flat on your floor
[00:09:51.760]Alright we're taking it up and down
[00:09:54.282]Here we go! Up, hold and down.
[00:09:58.140]Good! Getting those hips high, high off the floor
[00:10:01.514](mumbles)
[00:10:02.914]good Pulse it here
[00:10:04.351]Three, two, and one and relax
[00:10:08.413]Good three, two, and relax
[00:10:12.778]And again.
[00:10:15.780]Good you guys!
[00:10:17.773]One more time. Three, two.
[00:10:20.693]And then we're going to lift one leg up
[00:10:22.829]Off of the ground, you're picking it up and down
[00:10:25.863]Up and down, good
[00:10:30.201]Good you guys!
[00:10:31.972]Four more, Four and three
[00:10:37.920]two all right hold this one up
[00:10:40.756]Pulsing
[00:10:42.405]take it, three, two, one and relax
[00:10:47.000]then again
[00:10:48.108]three, feeling that booty squeeze
[00:10:51.166]every time you lift those glutes are squeezing together
[00:10:55.412]good and go ahead and switch legs
[00:10:57.301]both feet flat then one leg up
[00:11:00.107]Here we go, take it up and down
[00:11:04.731]up and down
[00:11:10.771]Alright pulsing
[00:11:13.629]three, two, one and relax.
[00:11:16.829]Three, two, good job!
[00:11:20.229]One more time!
[00:11:21.889]And three,two,one and good!
[00:11:25.350]Nice job!
[00:11:29.290]Done with that one!
[00:11:31.446](laughter)
[00:11:32.726]All right guys.
[00:11:34.530]Next song we're gonna work your lower abs.
[00:11:36.600]The lower, lower, couple of your six pack if you will.
[00:11:40.995](laughter)
[00:11:41.828]All right.
[00:11:42.995]♪Bye, Bye, Bye♪
[00:11:43.982]So we going to do,
[00:11:48.829]We're going to do up, up, and down.
[00:11:52.180]Okay, up, up and down.
[00:11:54.258]Legs can be bent, or they can be straight.
[00:11:57.334]Just tap up close up there okay?
[00:11:59.989]Yeah, then you (mumbles) time to rest.
[00:12:01.950]So let's do it!
[00:12:04.611]Here we go!
[00:12:06.804]Go ahead and lay down on your back.
[00:12:08.770](Pop Music Plays)
[00:12:13.620]Okay, all right you guys, this one leg up and down.
[00:12:20.345]One leg up and down.
[00:12:22.211]Good, again.
[00:12:23.677]And down.
[00:12:26.518]All right, we're going to come to this point
[00:12:28.805]Okay get close, close, and down.
[00:12:31.020]Close, close, down.
[00:12:35.522]Good.
[00:12:37.058]Reaching for those toes!
[00:12:40.204]Reach!
[00:12:41.037]Reach!
[00:12:43.906](mumbles) you guys, two more.
[00:12:47.377]Good, one more!
[00:12:49.675]Good!
[00:12:50.901]One leg at at time.
[00:12:51.734]Lift it up, and down.
[00:12:53.073]Up and down.
[00:12:54.511]We're going to speed things up.
[00:12:56.134]Little Kicks, kick it, kick, kick, kick
[00:12:59.802](mumbles) four, three, two, one.
[00:13:02.552]Right leg lift it up and down
[00:13:04.433]Up and down.
[00:13:08.895]All right you guys,
[00:13:10.035]now we're gonna if you want we're gonna lift both legs up.
[00:13:13.038]So we're going up, hold, and down.
[00:13:16.007](mumbles) about half (mumbles) off the ground.
[00:13:19.746]Good, one more.
[00:13:23.351]Yes you guys!
[00:13:24.279]Back to one leg and up, hold, down.
[00:13:26.947]All right, crunching up, up.
[00:13:32.014]Good, remember you can bend these knees if you want.
[00:13:36.135]Pull, Pull
[00:13:37.946]Good, keep it up
[00:13:41.289]And up, up.
[00:13:43.026]When your leg goes back down,
[00:13:44.556]resist the urge to let your back come up off the ground.
[00:13:47.872]Okay, keep that core engaged.
[00:13:49.418]Good, one leg at a time.
[00:13:50.766]Up, up.
[00:13:54.353]Good, little kicks.
[00:13:55.186]Kick, kick, kick.
[00:13:58.222]Four, and three, two, good!
[00:14:01.038]One leg lift, and down.
[00:14:04.627]Good you guys!
[00:14:06.553]Up.
[00:14:07.386]Back is flat, flat on your floor.
[00:14:10.052]All right, both legs.
[00:14:12.028]You want to (mumbles) you can,
[00:14:14.863]otherwise you can keep it down on your mat or floor.
[00:14:19.147]Good, one more.
[00:14:21.582]Nice you guys!
[00:14:23.023]All right we're going to do some circles with those feet.
[00:14:25.000]So it goes down, around, and up.
[00:14:29.377]That make sense?
[00:14:31.105]You're taking it down and up.
[00:14:34.522]Down and up.
[00:14:36.402]Leg (mumbles) bent up, or it can be extended out.
[00:14:39.922]If you really want to challenge,
[00:14:41.930]you can extend, lift that other leg off the ground.
[00:14:44.710]And one more.
[00:14:46.445]All right, switch legs!
[00:14:48.383]Up and around.
[00:14:49.872](mumbles)
[00:14:58.585]Okay guys, two more.
[00:15:02.587]Good, last two!
[00:15:07.388]Nice!
[00:15:08.395]All right guys, all the way to the end.
[00:15:10.851]Lift both legs and down.
[00:15:13.684]Up (mumbles) or you can do with one leg.
[00:15:16.278]Two more!
[00:15:18.089]Last one.
[00:15:20.114]All right you guys, stretch it out!
[00:15:22.614]Good Job.
[00:15:23.447]Okay, we have two more songs left.
[00:15:29.231](piano music playing)
[00:15:32.120]We are going to work your obliques first,
[00:15:34.790]so those side abs.
[00:15:36.390]Then we have our plank song and then we'll cool it down.
[00:15:39.179]Okay?
[00:15:40.012]So, for this one let's go ahead and just get right into it.
[00:15:45.423]I think you guys, you guys have got this.
[00:15:47.425]All right, here we go!
[00:15:51.250]Going to lay down flat on your back,
[00:15:54.625]and we're going to do some heel taps to start out.
[00:15:56.910]All right?
[00:15:58.786]So we're going to put those feet flat on the ground,
[00:16:01.775]arms out and reach them for those heels.
[00:16:04.614]Here we go!
[00:16:05.535]Side, side.
[00:16:06.368]Good.
[00:16:09.245](mumbles) with my hair when we do these.
[00:16:13.095]Three, two, one, good guys sit it up.
[00:16:16.388]We're going to do some Russian twists.
[00:16:18.895]So you can leave your (mumbles) legs up,
[00:16:21.714]or you have them down on the mat, floor.
[00:16:24.779]Good, slow these down.
[00:16:26.644]Take it up, touch.
[00:16:27.811]Touch, good.
[00:16:31.761]Four, three, two, and one.
[00:16:36.219]Nice, all right we're find one side planks,
[00:16:37.940]so pick a side to start on.
[00:16:40.468]You're gonna push up into that side plank.
[00:16:43.075]Take it down, and up.
[00:16:44.890]Down and up.
[00:16:46.460]Speed this up!
[00:16:48.158]Four, three, little pulses.
[00:16:51.673]Good, back to slow.
[00:16:53.170]Take it down and up.
[00:16:55.502]Down and up.
[00:16:57.794]Speed this up!
[00:16:58.856]Four, three, two, and one.
[00:17:03.174]Good you guys!
[00:17:04.007]Back to those heel taps.
[00:17:06.378]To the side, side.
[00:17:09.998]Really get those shoulder blades up.
[00:17:12.771]Good, Russian twists.
[00:17:17.217]Good you guys!
[00:17:20.090]Four, three, two, slow it down.
[00:17:25.238]Take it up, down.
[00:17:26.420]Up, down.
[00:17:29.845]Good.
[00:17:30.862]Four, three, two, good all right you guys, other plank.
[00:17:38.792]Here we go!
[00:17:39.708]Push it up, take it down, and up.
[00:17:45.281]IF you want to put one knee on the ground,
[00:17:48.399]that's totally fine, whatever you are feeling today.
[00:17:51.983]Down and up.
[00:17:54.820](mumbles)
[00:17:57.320]Four, three, two, and one.
[00:18:01.444]Good job you guys.
[00:18:02.435]All right lay back down.
[00:18:04.265]Back to those heel taps, nice and slow here.
[00:18:07.615]Take it side and side.
[00:18:10.927]Good, try and get those shoulder blades
[00:18:13.308]up off the floor if you can.
[00:18:17.234]Good.
[00:18:20.046]Nice you guys.
[00:18:21.858]All right speed this up.
[00:18:23.473]Here we go!
[00:18:24.636]Side, side, side.
[00:18:28.568]Last four.
[00:18:29.408]Four, three, two, one and sit it up.
[00:18:32.958]Here we go, Russian twists.
[00:18:35.183]Down, down , up.
[00:18:39.311]Good, four, three.
[00:18:42.447]All right you guys, all the way to the end.
[00:18:44.622]With some Russian twists, twist, twist.
[00:18:48.309]If you haven't pulled those feet up yet,
[00:18:50.358]try it here.
[00:18:51.387]You might surprise yourself.
[00:18:54.171]Good, keep it up all the way to the end you guys!
[00:18:56.485]Eight, seven, six, and five.
[00:19:00.552]Last four, three, two, and one.
[00:19:05.393]Nice job you guys!
[00:19:07.460]Woo!
[00:19:08.750]All right, so as promised
[00:19:12.800]we're going to bring our Cha-Cha Plank back this week.
[00:19:18.200](Cha-Cha Slide plays in background)
[00:19:20.192]When I said last week,
[00:19:21.420]if you would like to watch the plank routine
[00:19:23.760]and then rewind it and do it with us,
[00:19:26.550]you can do that otherwise, if you think you got it,
[00:19:30.212]just do it right away with us.
[00:19:31.979]Basically, this follow the Cha-Cha Slide commands,
[00:19:34.970]but while in a plank.
[00:19:36.373](laughter)
[00:19:37.266]All right?
[00:19:38.099]So there's two options,
[00:19:39.110]or you can alternate between the two.
[00:19:41.338]You can either be up in a plank on your hands and feet,
[00:19:43.810]or you can get on your hands and knees and moving.
[00:19:47.406]Okay?
[00:19:48.300]All right you guys, the Cha-Cha is mountain climbers.
[00:19:52.080]Other than that, follow his commands.
[00:19:55.370]All right, lets do it you guys then we'll cool it down.
[00:19:58.890]You got this!
[00:19:59.950]Here we go!
[00:20:01.851]♪This is something new♪
[00:20:03.084]♪The Casper Slide part two♪
[00:20:04.721]♪Featuring the Platinum Band♪
[00:20:06.540]All right you guys!
[00:20:08.303]Go ahead and find that strong plank.
[00:20:10.429]Up on your hands and feet,
[00:20:12.020]or on your hands and knees.
[00:20:14.070]All right, shoulder taps here we go!
[00:20:15.927]Tap, tap, tap.
[00:20:19.582]Good, four, three, two, good.
[00:20:24.044]All right, here we go to the left.
[00:20:26.227]Take it back.
[00:20:27.700]Hop it out.
[00:20:29.640]Right foot out, left foot.
[00:20:32.680]All right, mountain climbers.
[00:20:34.411]Here we go!
[00:20:36.314]Good you guys!
[00:20:37.493]Remember, all this can be done on your knees too.
[00:20:39.450]To the left.
[00:20:41.020]Then you back it up.
[00:20:42.940]Hop you can just touch it out.
[00:20:45.704]Then tap, tap.
[00:20:48.474]And the mountain climbers,
[00:20:50.201]you can tuck one knee in at a time.
[00:20:52.833]All right, here we go!
[00:20:54.185]To the left.
[00:20:55.308]Back it up.
[00:20:57.385]One hop.
[00:21:01.600]Two stomps.
[00:21:04.398]Good, we're sliding!
[00:21:07.652]All right, criss cross then we're done.
[00:21:09.687]Criss Cross!
[00:21:10.848]Cha-Cha!
[00:21:13.022]Four, three, two.
[00:21:16.206]You guys did fab.
[00:21:17.127](mumbles)
[00:21:19.234]So, next week we'll add on just a little bit more to that.
[00:21:21.853]I think last week, we probably added about ten more seconds
[00:21:25.925]on this week compared to last week.
[00:21:27.700]All right you guys let's cool it down.
[00:21:30.157](calming music)
[00:21:31.330]Nice Job!
[00:21:32.984]Go ahead and lay it down.
[00:21:37.072](laughter)
[00:21:37.905]Curl those legs into your chest.
[00:21:41.394]Take some deep breaths here.
[00:21:44.600]Rock from side to side a little if you want.
[00:21:50.320]Good, extend one leg out.
[00:21:59.399]Good, take that knee across your body,
[00:22:01.760]Stretching out your back and your booty.
[00:22:03.186]Back and your booty.
[00:22:08.305]Good, take it back.
[00:22:11.290]Lifting that bottom leg up,
[00:22:13.430]crossing your top leg over,
[00:22:17.295]and then circle that ankle.
[00:22:24.782]Nice job you guys, switch it up.
[00:22:32.412]Good, take it across.
[00:22:40.969]Good, take it back.
[00:22:44.745]Crossing that top leg over.
[00:22:54.938]All right, go ahead and stretch both legs out,
[00:22:57.093]both arms up.
[00:23:00.014]And when you're ready roll it over,
[00:23:01.992]we're gonna stretch out your ab muscles.
[00:23:04.374]Stretch it up, stretch it out.
[00:23:09.345](laughter)
[00:23:10.302]Back.
[00:23:19.448]Nice job you guys, back to front.
[00:23:22.120]Stretching out that belly.
[00:23:28.608]And sit back.
[00:23:35.968]Okay, go ahead and roll it up,
[00:23:38.665]all the way up through your back.
[00:23:40.787]Nice Job!
[00:23:41.800]All right, let's go ahead and reach it to the side.
[00:23:50.764]Good and take it, bend your knees, take it to the side,
[00:23:53.916]stretching out that back.
[00:23:55.984]Good, and take it center,
[00:23:58.967]and the other way.
[00:24:01.710]Good, stretch those legs,
[00:24:03.630]reach it over
[00:24:08.373]Good, let's do that one more time.
[00:24:10.400]Over.
[00:24:14.034]Down stretch out that back,
[00:24:18.460]and center other side.
[00:24:23.330]Reach it over.
[00:24:26.785]And up.
[00:24:27.618]Good job you guys.
[00:24:28.721]All right, let's take two deep breaths.
[00:24:30.639]Here we go, reaching up to take a big deep breath in.
[00:24:33.016]Good, one more, reach up big breath in,
[00:24:35.372]and let it go.
[00:24:36.567](claps)
[00:24:37.587]Nice Job tonight, or today,
[00:24:38.796](laughter)
[00:24:39.629]you guys, whenever you may be doing that,
[00:24:42.070]this morning, tonight, today.
[00:24:44.003]Thank you for joining me again.
[00:24:45.070]If you guys want to track me down,
[00:24:47.670]and give me a playlist suggestion, do so.
[00:24:49.260]Good luck on studying for finals,
[00:24:51.100]if that is what you are doing right now.
[00:24:53.479]You guys will finish strong.
[00:24:55.270]I believe in you and
[00:24:56.570]I will see you next week. Bye!

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Hard Core #3

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