"Shaun T.:" "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, y'all." "Come on, come on, go." "That's it!" "That's what I'm talkin' about!" "Dig with me." "I'm right here." "You can do it." "Shaun T. Right there, baby." "Ah!" "Dig deeper." "Shaun T.:" "This is terrible." "Hey, what's up?" "My name is Shaun T. Welcome to Cardio Recovery." "Today you're gonna work out." "But you're gonna breathe we're gonna move slow, and you're gonna recuperate those muscles." "Okay, everybody, let's walk to the front of the mat." "You're gonna take your feet just wider than your mat." "Relax everything." "Follow me." "We're gonna start with some breathing exercises." "So you can get your recovery." "Are you guys ready to go?" "Alright, here we go." "Take a deep breath in." "Inhale." "And exhale out." "Nice and slow." "Inhale in." "And exhale out." "Two more times." "Just like that." "Inhale." "And exhale out." "Now inhale in." "Let's hold this one up top." "Hold." "Slightly bend the knees." "And go into a flat back." "Okay?" "As you come down, make sure your core is contracted." "Now, as you get into the flat back, you can straighten out your legs a little bit." "And what we're gonna do is, we're gonna contract and round our back two times." "Are we ready?" "Three." "Two." "One." "Contract, rounding' the back." "Now release it." "Let's do that one more time." "Round the back." "And release it." "Now drop the hands to the floor." "Bring your chin to your chest, and roll up nice and slow." "For four." "Three." "Two." "One." "Ready?" "Let's repeat that." "Inhale." "And exhale out." "This time, just one more inhale." "And hold it up." "Bend the knees." "Into the flat back, just like this." "Straighten out the legs." "Contract the core." "Drop the hands to the chest." "And roll up nice and slow." "For four." "Three." "Two." "One." "Good job." "Follow me." "Inhale again." "Breathe." "Exhale out." "Take really good, deep breaths to get some oxygen to the muscles." "Hold it up there." "Bend the knees." "Into flat back." "Straighten out the legs." "Now lunge to your right side." "Now as you lunge, you're stretchin' out the groin area." "Contract right here." "Relax." "Again, round the back." "Relax." "Come back to the center, flat back." "Drop the hands to the floor." "And roll up nice and slow." "Four." "Three." "Two." "One." "Inhale in." "Exhale out." "Inhale again." "Go into the flat back." "Let's start to move faster." "Lunge it to the right." "Here we go." "Contract." "Relax." "Contract." "Relax." "Come center." "Drop your hands to the floor." "Roll up nice and slow." "Four." "Three." "Two." "One." "We repeat." "Inhale." "This time we go to the left." "Exhale down." "Inhale in." "Hold it up." "Into the flat back." "Over to the left side, lunge." "Contract here." "Relax." "Contract again." "Relax." "Come center." "Drop the hands to the floor." "Chin to the chest." "Roll up nice and slow." "For four." "Three." "Two." "One." "Inhale." "Exhale down." "Good job." "Inhale again." "Hold it up." "Into flat back." "As you get into flat back, lunge to the left." "Contract here." "Relax." "Contract." "Relax." "Come center, flat back." "Hands to the floor." "Chin to the chest." "Roll up." "Four." "Three." "Two." "And one." "How you guys feelin'?" "Man in Crew:" "Woo!" "Alright, let's walk our feet to the center." "Bring your feet together." "Now, I want you to watch me first on this next exercise." "You're gonna take an inhale." "Then you exhale." "Then you'll inhale." "Then what you're gonna do is drop down to the floor." "Make sure your knees stay together." "And I'm gonna tell you to hop back into Plank position." "Then I'll tell you to hop in." "Chin to chest." "Roll up nice and slow." "It's really important that when you hop into your Plank position, your back stays flat." "Okay?" "When you roll up, chin stays to the chest so that your head is the last thing to come up." "And always inhale when you reach the top." "Are we ready?" "Here we go." "Inhale." "Exhale." "Inhale." "Hold it up." "Pull forward, drop down." "Jump back into Plank position." "Hold it for a second." "Find your core." "Jump back in." "Chin to the chest." "Roll up nice and slow." "Four." "Three." "Two." "One." "Inhale." "Exhale." "Inhale again." "Hold it." "Pull to the floor." "Jump back." "Follow me." "We're doin' two jumps." "Hold." "Jump in." "Jump back again, Plank position." "Core contracted." "Jump in." "Chin to the chest." "Roll up nice and slow." "Four." "Three." "Two." "One." "Inhale." "Exhale." "Inhale." "Hold it." "Drop to the floor." "This time, we're doin' four jumps." "Ready?" "Three, two, one, go." "Four." "Back in." "Three." "Back out." "Come on, in." "Two more." "In." "Last one." "Come in." "Chin to the chest." "Roll up nice and slow." "Four." "Three." "Two." "One." "Shake it out." "Okay." "This time, we're goin' more" "A little more deeper into our Plank work, okay?" "We're gonna actually take one foot off the floor." "So make sure your core stays contracted." "Are we good, everybody?" "Man in Crew:" "Yeah." "Alright, here we go." "Inhale." "Exhale." "Inhale." "Pull down." "Fall forward." "Jump back into Plank position." "And hold it there." "This time, take your right foot off the floor." "And we're gonna do eight pulses, squeezing' the glute." "Core contracted, and go." "Eight." "Seven." "Six." "Five." "Four." "Three." "Two." "Toe down." "Jump in." "Chin to the chest." "Roll up nice and slow." "Four." "Three." "We start to move faster." "Inhale." "Exhale." "Inhale." "Pull down." "Fall forward." "Jump back." "Hold the Plank position." "Left foot off the floor." "Pulse it out." "Eight." "Seven." "Six." "Five." "Four." "Three." "Two." "Toe down." "Jump in." "Chin to chest." "Roll up." "Four." "Three." "Two." "Inhale." "Exhale down." "Inhale." "Hold it up." "Pull forward." "Fall down." "Jump back into Plank position." "Right foot off the floor." "Sixteen pulses:" "Sixteen." "Fifteen." "Fourteen." "Thirteen." "Butt down." "Twelve." "Eleven." "Come on." "Ten." "How we feelin'?" "Crew:" "Woo!" "And eight." "Seven." "Six." "Five." "Four." "Three." "Two." "Toe down." "Jump in." "Chin to chest." "Roll up nice and slow." "Four." "Three." "Two." "One." "Inhale." "Exhale." "Inhale." "Hold it." "Pull down." "Fall forward." "Jump back into Plank position." "Left foot off the floor." "Sixteen pulses:" "Sixteen." "Fifteen." "Head in neutral spine." "Thirteen." "Twelve." "Eleven." "Ten." "Nine." "Go." "Eight." "Seven." "Six." "Squeeze the glute!" "Four." "Three." "Two." "Toe down." "Hold Plank position." "Walk the feet wide." "Go into a wide Downward Dog position." "Hold it." "How do we feel?" "Man in Crew:" "Good." "Okay, stay there." "Stay there." "Good job." "Okay." "As we see, Tania here" "We see her body's nice and flat all the way up." "And as you can see, hamstrings straight down." "Now, if this is too much, sometimes you might just need to bend your knees." "Tania, let's show 'em that they might need to bend their knees if the hamstrings aren't as flexible." "Or if that's too much, straighten out." "Everybody, start to walk back." "Now, if you can't keep your hands flat on the floor straighten out the legs and just come up." "Okay?" "To a half- To a 90-degree." "Okay?" "But if you're flexible, come down." "Put your palms down or your fingertips down." "Whichever is more comfortable for you." "Everybody, hold it there." "Hold it there." "Now we're just gonna walk our body over to out right leg to do a deep hamstring stretch." "Take your hand, put it behind your ankle." "And pull your chest toward you." "Okay, hold it there." "Good job." "As you can see, over here Ariel's nice and straight." "Body's straight." "Very good." "Really pull the chest to your quadricep or your knee." "Okay, now we're gonna slowly walk it over to the other side." "Keepin' your body down." "If you're 90 degrees, stay at the 90." "But each time, try to breathe through the stretch." "So that you can become more flexible." "Remember, this is Cardio Recovery." "So this is the day where you might wanna drink your Results  Recovery Formula." "Do this video." "Really stretch it out to not pound your body through those crazy Insanity workouts." "How does that feel, Ariel?" "So nice." "Feel good." "It's the day off, okay?" "The day off of crazy Insanity." "Walk to the center." "And hold that center just like that." "Good job, guys." "Hold it." "Hold it." "Chin to chest." "And roll up nice and slow." "For four." "Three." "Two." "One." "And shake it out." "Okay." "Good." "Come a little bit to the front of your mat." "Now we're gonna go into some deep muscle work, okay?" "We're gonna do regular lunges, but we're gonna go really slow." "So that we can attack the whole entire muscle." "From the quadriceps, to the glutes and even get some of those hamstrings in." "Okay?" "So watch how I go into my squat." "Basic, normal squats, we just do this." "Okay?" "We're not doin' that today." "We're gonna move nice and slow." "So stay with my count." "Stay with my speed." "And really concentrate on keepin' the core contracted." "Back stays flat, okay?" "Sometimes people arch and round their back." "No matter how flexible you are I always want you to keep your back nice and straight." "Are we ready?" "Man in Crew:" "Yeah!" "Okay, we're goin' 16 slow squats." "Here we go." "Three." "Two." "One." "You go." "Down." "And up." "There's one." "Let's go." "Down." "Deep." "Up." "There's two." "And again." "Go down." "Contract the core." "And up." "Push." "Three." "Again." "And down." "Butt down." "Pull it up." "And four." "Again." "Here we go." "Down." "Pull it up." "Five." "Push it out again." "Go down." "Deeper." "And up." "There's six." "Come on." "Go down." "Good job." "Pull up." "There you go, there's seven." "Down." "Deep." "Deep." "Core contracted." "There's eight." "Eight more, come on." "Down." "Push." "And up." "There's one." "Come on, go down." "Good job." "Deep." "Two." "And again." "Slow and controlled." "And push." "And three." "How we doin', everybody?" "Push down." "Go." "Push." "Hit." "And four more." "Let's work it out." "And four." "And down." "And up." "How about three more?" "Can we get three more?" "Crew:" "Yeah!" "Deep, deep, and deep." "Two more." "Let's go." "Two." "Down." "Up." "One more." "And down." "This one, hold it at the bottom." "Hold." "Hold." "We're gonna do some deep work down here." "I'm goin' over here to Tania." "Tania's smilin'." "I don't know why." "Probably 'cause this is Cardio Recovery." "Key word:" "Recovery." "Contract the core." "Now, as you see, Tania's glutes are down." "I'm gonna ask her to take 'em a little further down." "A little further down." "Contract the core." "Now what I want you to do, and everybody listen to this:" "Try to squeeze the inner thighs together." "But keep your feet where they are." "Squeeze those inner thighs together." "Start to feel it in your quadriceps." "Do you feel that, Tania?" "Oh, yeah!" "Okay, now just hold it there." "Hold it there." "Hold that position." "Breathe." "Find your breaths." "Breathe nice and good." "Now from this position, what we're gonna do:" "We're gonna start doin' pulses, okay?" "We go three, two, one." "Pulse it out." "And one." "And two." "And three." "Good job." "Five." "And six." "And seven." "And eight." "Go nine." "Ten." "Eleven." "Twelve." "Thirteen." "Fourteen." "Fifteen." "Sixteen." "Hold it down there." "Hold." "How we feelin'?" "How we feelin'?" "And four, three, two." "Roll it up." "Ah!" "Feel good." "You're not done." "Turn it over." "Goin' into a lunge position." "I want you to watch my lunge position before you go there." "Now, the most important thing about the basic lunge is that your hip" "Your back leg:" "Your hip stays over your knee." "And your front leg:" "Your knee stays over your ankle." "So as I go into this position" "I'm gonna come here." "And just watch." "I'm gonna bring my hands up so you can see." "Okay?" "You don't wanna do this." "You don't wanna do your lunges like this." "Okay." "And you don't wanna be too far back like this." "You really wanna find your body's center." "Arms here." "Are we ready?" "Everybody, turn." "And three, two." "Sixteen, slow." "It goes down." "And up." "There's one." "Down." "And up." "There's two." "Come on." "Down." "And up." "There's three." "Low to the floor." "And up." "There's four." "Contract the abs good." "There's five." "Knee over ankle." "Good job." "There's six." "Hip over knee." "Seven." "Keep pushin' through." "Now we're countin' down." "Here we go." "Down." "And up." "There's eight." "Down." "And up." "There's seven." "Down." "And up." "There's six." "Keep pushin'." "Five." "Four more." "And up." "Three more." "How we doin', guys?" "Two more." "Take it up." "Hold this one down." "Hold it down." "Hold it down." "Good job." "Alright, I'm checkin' on my peeps here." "I'm checkin' on you." "Let's check on Rachel." "How you feelin', Rachel?" "I'm feelin' the burn in my legs." "Alright, good job." "She's feelin' the burns in her legs." "But look." "Even though she's feelin' the burn body's still controlled." "Shoulders and neck nice and long." "Relaxin' the shoulders." "Core contracted." "Okay?" "How we feelin', Chris?" "Now, as you see right here- Okay." "Very important for us to see how Chris' knee is just a little bit further back." "So I'm gonna ask Chris to bring his foot in." "A little further in." "There you go." "Now push it down." "Okay, now we have the knee and hip in line, okay?" "So if you need to do that, you need to focus." "Hold it." "Ready?" "Now we go 16 pulses." "Three, two, one." "Go." "And sixteen." "Fifteen." "Fourteen." "Thirteen." "Twelve." "Eleven." "Come on." "Ten." "Good job." "Nine." "Eight." "Seven." "Six." "Five." "Four." "Three." "Two." "And one." "Shake it out." "Alright." "Now we repeat the squats." "Okay, this time they're gonna go a little faster." "We're gonna not hold." "We're gonna go right into the pulses." "Are we ready?" "Crew:" "Yeah!" "Three." "Two." "One." "Go." "Sixteen." "And fifteen." "Come on." "And fourteen." "Thirteen." "Good job." "Contract." "Eleven." "Push." "Ten." "And nine." "Last eight." "Go eight." "And seven." "Push." "Six." "How we doin'?" "Crew:" "Good!" "Four more." "Four." "Work." "Three." "Deep muscles." "Two." "Hold it down there." "Little pulses." "Go." "A one." "Two." "Go three." "And four." "Push." "Five." "Six." "And seven." "Come on, Jimmy, go." "One." "Two." "Three." "And four." "Push." "Five." "And six." "And hold it down." "Hold it deep." "Hold it deep." "Feel it." "Now try to squeeze those inner thighs together." "Hold it." "Now, I want you to squeeze." "Squeeze." "Do you feel it, Jimmy?" "Yes, sir." "Come on, push, push, push." "Good form here." "Neck is nice and long." "Breathing." "Abs are nice and tight." "And four." "Three." "Two." "Up." "Round the back as you come up." "Push and lift." "Good job, guys." "Alright, here we go." "We're goin' to the other side, squats." "You know the position." "Knee over ankle, hip over knee." "Are we ready to push it through?" "Crew:" "Yeah!" "Arms up." "Three." "Two." "One." "Go." "Down." "And up." "And down." "And up." "Keep goin'." "Down." "Really squeeze." "Down." "Push through, come on." "Go down." "Keep the core contracted." "Down." "Alright, guys, keep goin'." "Push." "Keep breathing'." "Two." "You got eight more." "Eight." "And up." "Keep goin'." "Seven." "Keep movin'." "Push." "Six." "Good job." "How we feelin', guys?" "Four more." "Let's go." "Go four." "And up." "Keep movin'." "Three." "And up." "Last two." "And one." "Hold this down there." "Hold it down there." "Hold it down there." "Hold it." "Hold it." "Hold it." "I wanna feel you hold it." "Come on, people." "Everyone hold it, okay?" "Breathe." "You're holdin' it." "Now you're gonna give me 16 pulses." "And go." "How you feelin', Rachel?" "Sixteen." "Fifteen." "Fourteen." "Thirteen." "Come on." "Twelve." "Eleven." "Ten." "Nine." "Keep contracting'." "Come on." "Six." "Five." "Four." "Stay strong." "Three." "Two." "Hold it down there." "Hold it down there." "Long hold." "Breathe." "How you feelin', Rachel?" "Feelin' good." "And come up." "Come up, come up." "And rest it out." "Good job." "Alright." "Now." "The next exercise, we're goin' into a plié." "Before, we did a squat." "This one you wanna take your feet a little wider than your shoulders." "Or however flexible you are is more important." "Now, in the plié stretch, what you gonna do is turn our feet out." "Okay?" "It's important to turn our feet out." "But if you're not as flexible in the hips you wanna bring your feet in to wherever your knees can go comfortably." "Okay, you wanna keep your knees behind your toes." "And you don't want them to dip in like this." "You wanna stay over." "Okay." "So you're here, and you go into your plié." "Just like this." "Are we ready?" "Crew:" "Yeah!" "Here we go." "Three." "Two." "Open up." "Strong arms." "Neck long." "Open up." "And push down." "This" " What we're gonna do is take our right palm to the floor." "Connect our shoulder to our knee." "And hand in the air." "And hold." "Okay?" "Keep pushing, keep movin'." "Great job, Ariel." "She's breathin'." "Arm is up." "Opening up the hips." "You wanna take a deep breath." "See her knee is still over her ankle?" "It's not too far forward." "We don't want that." "You wanna keep it open." "Hips are good." "And breathe through the stretch." "This is a stretch that's really gonna help you with a lot of the Insanity exercises, okay?" "'Cause you do a lot of jumping, a lot of power." "You wanna be flexible in the groin area." "Okay?" "How we feelin'?" "Okay." ""It's a stretch," she said." "And three, two, one." "Come up." "Come up to the center." "And we're gonna go right to the other side." "So we're really gonna control it." "Boom." "There you go." "Perfect form right here." "Let's review." "Palm on the floor." "Shoulder pressing against the knee." "You wanna push them against each other to open up the groin." "Arm is nice and long." "Fingertips together." "See how straight it is?" "Head is lookin' up." "Contractin' the core." "And there you have it." "And hold." "Okay, hold." "The most important thing is to breathe through the stretch, okay?" "Keep goin'." "Keep goin'." "Good job." "Ten." "Nine." "Eight." "Seven." "Six." "Five." "Four." "Three." "Two." "And one." "Come up." "And lift up." "Alright, shake it out." "How we doin', guys?" "Okay, this next exercise is really important." "Especially, I want you to look at me from the side here." "You're gonna get down on the floor." "Okay, now what you're gonna do is you're gonna start on all fours." "Just like this." "Now, it's very important that when you're on all fours you're gonna press your body up, and lift your knees off the floor so that your toes are the only thing that's on the ground" " And your palms." "You see this position?" "Now, you know when you do traditional butt lift exercises your leg is back, and you're doin' this?" "But this time, we're gonna push our knees off the floor about three to five inches." "Leg is back." "In line." "And you'll lift and squeeze." "You're gonna work your quadricep in this exercise." "And your glute." "And your abs." "And your shoulders at the same time." "But it's not cardio." "It's control." "Alright, everybody." "Let's get down." "Follow it." "Knees together." "Squeeze the inner thighs." "Toes on the floor." "Shoulders and wrists in line." "Press up so that your knees are off the floor." "Right leg back." "Ready?" "And go." "Sixteen." "Fifteen." "Fourteen." "Thirteen." "Twelve." "Eleven." "Squeeze." "Ten." "Nine." "Good." "Eight." "Seven." "Six." "Five." "Four." "Three." "Two." "One." "Knees down." "Go into Child's Pose." "Good job." "How'd that feel?" "Okay, here we go." "We're gonna come back up." "And now we're gonna take it to the other side." "Lift the feet." "Lift the knees up." "Toes on the floor." "Now left leg back." "Here we go." "Sixteen." "Neck is in neutral spine." "Go." "Sixteen." "Fifteen." "Fourteen." "Thirteen." "Twelve." "Eleven." "Good." "Ten." "Core tight." "Nine." "Eight." "Seven." "Six." "Five." "Four." "Three." "Two." "And one." "Knees down." "Child's Pose." "How we feelin'?" "Crew:" "Woo!" "Okay, so the next exercise is the same." "Same position but we're gonna do an oblique abdominal work, okay?" "So check it out." "My knees are down." "Come back up in that position." "Okay?" "Takin' it back." "And what you're gonna do:" "Knee to shoulder." "Take it back." "Knee to shoulder." "Take it back." "Okay, are we ready?" "We're goin' on the right side." "We're gonna do 16." "Here we go." "Knees off the floor." "Foot is back." "Sixteen." "Go." "Sixteen." "And fifteen." "Fourteen." "Thirteen." "Contract." "Twelve." "Eleven." "Good job." "Ten." "Nine." "Eight." "Seven." "Six." "Five." "Come on." "Four." "Three." "Two." "One." "Knees down." "Rest it out." "Really go into Child's Pose." "So you can stretch the shoulders." "How's that feel?" "Man in Crew:" "Great." "Shaun T:" "Alright." "Come back up." "We're goin' to the other side." "Breathe." "Tabletop." "Here we go." "Toes up- Toes down." "Knees up." "Left leg back." "Sixteen." "Go." "Sixteen." "Fifteen." "Fourteen." "Neck in neutral spine." "Thirteen." "Twelve." "Eleven." "Ten." "Come on." "Nine." "Eight." "Seven." "Six." "Five." "Come on." "Four." "Three." "Two." "And one." "Knees down." "Good job." "Stretch it out." "Alright." "How we feelin', guys?" "Man in Crew:" "Woo!" "Shaun T:" "Alright, here we go." "Come onto all fours." "Toes down." "Go into Downward Dog." "And hold." "Slowly walk the hands back to the toes." "And if you can't stretch all the way down you can come into 90 degrees here." "Okay?" "Take it down." "Bring your feet together in that position." "Take your right foot, step it forward." "Go into hip flexor stretch." "Okay?" "You're goin' into a yoga pose here." "Bring your right hand to the knee." "Then I want you to take both hands, both palms to the floor." "Okay?" "Take your back foot put your heel down." "So that your front heel is in between your back arches." "Okay, so line them up nice." "Palm to the floor." "Left hand in the air." "Hold." "And breathe." "Keep breathing' through." "Pushin' the shoulder against your knee." "Take the hips closer to the floor." "Hold." "Eight." "Seven." "Six." "Five." "Four." "Three." "Two." "Drop it down." "Alright." "Split the leg." "Straighten the leg out." "Bring your feet together." "Step the other leg back." "Into hip flexor stretch." "Okay?" "Both hands on the floor." "We're gonna repeat the stretch." "Back foot, heel down." "Front foot, in between your back arches." "Palm down." "Arm up." "Stretch it out." "And breathe through the stretch." "Hips to the floor, and hold." "Keep breathing'." "Core is tight." "Openin' up the hip flexor." "Openin' up the groin." "For ten." "Nine." "Eight." "Seven." "Six." "Five." "Four." "Three." "Two." "One." "Drop it down." "Split the leg." "Step it together." "Grab your ankle, stretch out the hamstrings." "And roll it up nice and slow." "For four." "Three." "Two." "And one." "How do we feel?" "Man in Crew:" "Woo!" "Okay." "We got another balance exercise." "I want you to take your left foot forward." "Bring your hands in the air." "Bend both knees." "Body goes forward." "Goin' into tabletop." "You gonna lift." "And bring the back leg straight." "Okay." "It's all about the contraction." "And hold." "Breathe." "Breathe." "Find the balance." "And breathe." "Ten." "Nine." "Eight." "Seven." "Six." "Five." "Four." "Three." "Two." "One." "Bend the knees, drop it down." "Roll up." "How we feel, guys?" "Crew:" "Good." "Alright, let's take it to the other side." "It's all about the core balance here." "Okay?" "Hands up." "Bend the knees." "Body forward." "Left leg off the floor." "Straighten and hold." "It's all about finding that core." "Squeezing the glutes together." "Your inner thighs are squeezing." "You're holding." "See, Tania's knee is slightly bent here?" "Head is in neutral spine." "Back leg is straight." "If your leg is not as high, it's okay." "As long as you're gettin' the work in your core, and balancing'." "Hold ten." "Nine." "Good job." "Eight." "Seven." "Six." "Five." "Four." "Three." "Two." "Feet together." "Bend down." "Roll up nice and slow." "Good job." "Okay." "Here we go." "This exercise is much easier." "But we're gonna work that hip flexor." "It's a little stretch, okay?" "You're gonna bring your feet together." "You're gonna slowly lift the right knee." "And try to bring your knee into the chest." "Okay?" "You guys ready?" "You in it?" "Now hold it up." "Good job." "Hold." "Good job, Ariel." "Back is straight." "Okay?" "It doesn't take a tremendous amount of effort." "It's just a very simple exercise for you to find your core find your breathing, and really control it." "And try to bring your knee as close to your chest as possible." "It doesn't have to get all the way to your chest." "You just wanna focus." "Okay?" "You're even working' those biceps by holding' that knee up." "Core is contracted." "Ten." "Nine." "Eight." "Seven." "Six." "Five." "Four." "Three." "Two." "Drop it down." "Okay." "Good job." "We're goin' to the other side, alright?" "Here we go." "Lift it up." "Three." "Two." "One." "Lift." "Try to bring it as close as you can." "Really focus." "Find your balance." "And breathe." "Good job." "Focus in." "Focus and breathe." "Focus and breathe." "Just try to bring that knee as close as you can." "This is as far as I can get it." "'Cause I got big quads." "Ten." "Nine." "Eight." "Keep breathing'." "Six." "Five." "Four." "Three." "Two." "One." "Drop it down." "Shake it out." "Okay, the next exercise." "We're gonna do the same thing." "We're lifting the knee, but this time, we're gonna take it to the outside." "Here." "And just open it up a little bit." "Hand on the hip." "So you get a slight stretch in that groin area." "Are we ready?" "Here we go." "Right leg up." "Open it up." "Now I just want you to put your arm out to find that balance." "And hold." "Ten." "Nine." "Eight." "Seven." "Six." "Five." "Four." "Three." "Two." "One." "In." "Right away, other side." "Lift up." "Take it out." "Open up." "Keep the balance." "Hold." "Breathe through." "Ten." "Nine." "Eight." "Seven." "Six." "Five." "Four." "Three." "Two." "Good job." "One." "In." "Bend the knees." "I want everybody to round your back." "And go into a hamstring stretch." "Now, as you're in the hamstring stretch I want you to walk the feet open." "Bring your hands to your knees." "Bend down into the squat position." "Bring your knees and elbows together." "And push your elbows against your knees and open up the hips." "A lot of hip openers here." "And a lot of hamstring." "And a lot of balance, okay?" "Recovering from that cardio." "Now try to sink your butt a little lower into it." "And hold." "Keep breathing." "Slowly bring your hands to your knees." "And we're gonna do a contract and relax." "And go." "Contract." "And relax." "Exhale as you contract." "Inhale as you're down." "Two more." "Inhale." "One more time." "Inhale." "Keep it down there." "Drop your hands to the floor." "Straighten out the legs." "One last, good hamstring stretch." "Now what I want you to do is kinda grab your arms." "Grab each elbow." "And let your body swing down." "Swing right and left." "This is to loosen up those muscles." "Drop the head." "Let everything relax." "And stay center." "And round the back." "Slightly bend the knees, and roll up." "This is where we're finishing." "Roll up." "Roll up." "And take an inhale up." "Exhale down." "Bring your feet together for your last one." "Inhale in." "Exhale down." "Very, very good job." "Drink your Results  Recovery Formula." "I'm here for you." "I'm Shaun T. Peace out." "Alright, guys." "Alright." "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." "My name is Shaun T." "Male Announcer:" "Join Shaun T.'s Fit Kids Club right now." "I'm doin' Shaun T.'s Fit Kids Club." "I'm gonna jump just for a few more minutes." "Here we go." "Announcer:" "Shaun T. makes working out a blast with cool moves like:" "Hey!" "Hey!" "Kids:" "Hey!" "Hey!" "And groove it out, doing other fun moves like:" "We're cool." "Again, cross it." "And work." "So join Shaun T.'s Fit Kids Club right now and start having fun while getting in shape."