[Script Info]
Title: 
[Events]
Format: Layer, Start, End, Style, Name, MarginL, MarginR, MarginV, Effect, Text
Dialogue: 0,0:00:01.02,0:00:02.38,Default,,0000,0000,0000,,Hi there. I'm Kimberly Spring
Dialogue: 0,0:00:02.48,0:00:07.59,Default,,0000,0000,0000,,and welcome to absolute kickboxing with combat intervals.
Dialogue: 0,0:00:07.60,0:00:09.57,Default,,0000,0000,0000,,This is one of my favorite workouts
Dialogue: 0,0:00:09.58,0:00:12.63,Default,,0000,0000,0000,,so I hope you're ready to get warmed up because we certainly are.
Dialogue: 0,0:00:12.64,0:00:13.98,Default,,0000,0000,0000,,I've got Tamara with me
Dialogue: 0,0:00:14.22,0:00:16.33,Default,,0000,0000,0000,,and I've got Miss Dana, I'm sure you know her.
Dialogue: 0,0:00:16.68,0:00:18.35,Default,,0000,0000,0000,,We're going to get straight into it.
Dialogue: 0,0:00:18.36,0:00:19.75,Default,,0000,0000,0000,,So, first things first,
Dialogue: 0,0:00:19.76,0:00:23.42,Default,,0000,0000,0000,,let's start with a step touch right left. To the right and the left,
Dialogue: 0,0:00:23.63,0:00:26.31,Default,,0000,0000,0000,,just let the arms float for now, focus on the lower body.
Dialogue: 0,0:00:26.32,0:00:28.74,Default,,0000,0000,0000,,I want you to get down just a little bit lower.
Dialogue: 0,0:00:28.75,0:00:31.25,Default,,0000,0000,0000,,Bend the knees, slight hinge forward in the hips.
Dialogue: 0,0:00:31.47,0:00:32.15,Default,,0000,0000,0000,,There you go.
Dialogue: 0,0:00:32.64,0:00:36.46,Default,,0000,0000,0000,,Beautiful, big steps. Now, reach and pull with the arms, reach and pull.
Dialogue: 0,0:00:37.77,0:00:41.55,Default,,0000,0000,0000,,I want you to think about this pull. Don't just throw the arms forward and back.
Dialogue: 0,0:00:41.56,0:00:42.28,Default,,0000,0000,0000,,No, no,
Dialogue: 0,0:00:42.38,0:00:45.08,Default,,0000,0000,0000,,I want you to squeeze shoulder blades together. Come on,
Dialogue: 0,0:00:45.62,0:00:49.36,Default,,0000,0000,0000,,keep the reach and pull, but bring those arms up parallel to the ground.
Dialogue: 0,0:00:49.57,0:00:52.99,Default,,0000,0000,0000,,There you go. Lead with the elbows, get the elbows back behind you.
Dialogue: 0,0:00:53.23,0:00:53.52,Default,,0000,0000,0000,,Squeeze shoulder
Dialogue: 0,0:00:53.69,0:00:53.87,Default,,0000,0000,0000,,blades
Dialogue: 0,0:00:53.97,0:00:56.12,Default,,0000,0000,0000,,together so we can get some blood flowing not only
Dialogue: 0,0:00:56.13,0:00:58.60,Default,,0000,0000,0000,,up to the shoulders but up to the upper back.
Dialogue: 0,0:00:58.60,0:01:00.31,Default,,0000,0000,0000,,Going to ask for some work there.
Dialogue: 0,0:01:00.60,0:01:05.43,Default,,0000,0000,0000,,Reach up, pull it down, up. As you pull it down, your feet come together.
Dialogue: 0,0:01:05.50,0:01:07.19,Default,,0000,0000,0000,,Can I get a little drop to the hips?
Dialogue: 0,0:01:07.38,0:01:09.06,Default,,0000,0000,0000,,Just a little squat right there. Come on.
Dialogue: 0,0:01:09.52,0:01:10.14,Default,,0000,0000,0000,,Drop.
Dialogue: 0,0:01:11.06,0:01:16.07,Default,,0000,0000,0000,,There you go. Four more. Here it's four and three. Reach and pull forward back.
Dialogue: 0,0:01:16.34,0:01:17.54,Default,,0000,0000,0000,,Beautiful.
Dialogue: 0,0:01:17.88,0:01:19.07,Default,,0000,0000,0000,,Lift the arms.
Dialogue: 0,0:01:20.55,0:01:23.25,Default,,0000,0000,0000,,Now, reach overhead. Pull down, drop it down.
Dialogue: 0,0:01:23.50,0:01:24.91,Default,,0000,0000,0000,,There you go a little bit down.
Dialogue: 0,0:01:25.50,0:01:26.13,Default,,0000,0000,0000,,Nice.
Dialogue: 0,0:01:27.11,0:01:29.33,Default,,0000,0000,0000,,Hold the arms down. Ready position now,
Dialogue: 0,0:01:30.12,0:01:34.17,Default,,0000,0000,0000,,fingertips to the cheek, thumbs to the jaw. Your feet are still moving.
Dialogue: 0,0:01:34.32,0:01:36.47,Default,,0000,0000,0000,,Wide toe taps now, tap it,
Dialogue: 0,0:01:37.87,0:01:43.08,Default,,0000,0000,0000,,nice. Rotate right here, right here. Go to rotation. Make sure the hip goes with you,
Dialogue: 0,0:01:43.19,0:01:44.12,Default,,0000,0000,0000,,rotate.
Dialogue: 0,0:01:44.87,0:01:50.84,Default,,0000,0000,0000,,Nice. Keep that core engaged the entire workout for me, promise?
Dialogue: 0,0:01:51.31,0:01:53.54,Default,,0000,0000,0000,,Keep the shoulders relaxed, elbows in.
Dialogue: 0,0:01:54.28,0:01:56.52,Default,,0000,0000,0000,,Take it down to a little bob and weave right now.
Dialogue: 0,0:01:57.09,0:01:57.71,Default,,0000,0000,0000,,There you go.
Dialogue: 0,0:01:58.83,0:01:59.71,Default,,0000,0000,0000,,Beautiful.
Dialogue: 0,0:01:59.93,0:02:02.19,Default,,0000,0000,0000,,Get low. Get low. Use your legs.
Dialogue: 0,0:02:02.65,0:02:05.12,Default,,0000,0000,0000,,Heart rate should be climbing. How are you feeling, ladies?
Dialogue: 0,0:02:06.08,0:02:06.12,Default,,0000,0000,0000,,Yes.
Dialogue: 0,0:02:07.17,0:02:10.79,Default,,0000,0000,0000,,Stay strong. Give me a knee strike, left knee up, knee,
Dialogue: 0,0:02:11.52,0:02:12.71,Default,,0000,0000,0000,,reach and pull.
Dialogue: 0,0:02:13.00,0:02:16.87,Default,,0000,0000,0000,,I want that left knee coming to the right elbow. As you pull,
Dialogue: 0,0:02:16.88,0:02:19.08,Default,,0000,0000,0000,,rotate through the rib cage reach and pull.
Dialogue: 0,0:02:19.09,0:02:19.70,Default,,0000,0000,0000,,Rotate.
Dialogue: 0,0:02:20.01,0:02:23.82,Default,,0000,0000,0000,,Good. If you do this with good form and technique,
Dialogue: 0,0:02:24.02,0:02:26.21,Default,,0000,0000,0000,,your core is going to get a heck of a workout,
Dialogue: 0,0:02:26.66,0:02:28.58,Default,,0000,0000,0000,,but we'll throw a little bonus in anyway.
Dialogue: 0,0:02:28.99,0:02:30.73,Default,,0000,0000,0000,,Give me four more here. It's four.
Dialogue: 0,0:02:31.18,0:02:33.61,Default,,0000,0000,0000,,We got to wake that left hip up now, are you ready?
Dialogue: 0,0:02:33.96,0:02:38.44,Default,,0000,0000,0000,,All we're going to do is chamber crescent. Bring that hip around,
Dialogue: 0,0:02:38.74,0:02:39.70,Default,,0000,0000,0000,,draw a semi-
Dialogue: 0,0:02:39.86,0:02:40.85,Default,,0000,0000,0000,,circle with the knee
Dialogue: 0,0:02:41.53,0:02:44.44,Default,,0000,0000,0000,,just like that. Four more here. It's four
Dialogue: 0,0:02:45.02,0:02:46.05,Default,,0000,0000,0000,,and three.
Dialogue: 0,0:02:46.81,0:02:47.71,Default,,0000,0000,0000,,Last two.
Dialogue: 0,0:02:48.27,0:02:50.60,Default,,0000,0000,0000,,Open that hip up, shin block on the left,
Dialogue: 0,0:02:50.87,0:02:55.19,Default,,0000,0000,0000,,elbow and knee come together on the side of the body. You're creating a wall.
Dialogue: 0,0:02:55.64,0:02:57.59,Default,,0000,0000,0000,,The bonus, hip goes up,
Dialogue: 0,0:02:57.69,0:02:59.17,Default,,0000,0000,0000,,rib cage comes down.
Dialogue: 0,0:02:59.32,0:03:01.48,Default,,0000,0000,0000,,If you've done kickboxing with me before, you know
Dialogue: 0,0:03:01.49,0:03:03.90,Default,,0000,0000,0000,,I'm big on this one. Four more right here.
Dialogue: 0,0:03:03.92,0:03:04.85,Default,,0000,0000,0000,,Give me four, up.
Dialogue: 0,0:03:05.54,0:03:07.63,Default,,0000,0000,0000,,I love that bonus oblique crunch.
Dialogue: 0,0:03:08.84,0:03:09.72,Default,,0000,0000,0000,,Straight leg
Dialogue: 0,0:03:09.83,0:03:10.74,Default,,0000,0000,0000,,lit. Lift it up.
Dialogue: 0,0:03:12.01,0:03:14.88,Default,,0000,0000,0000,,Really wake the hip up. Now we're focusing abductor gluteus
Dialogue: 0,0:03:15.05,0:03:19.95,Default,,0000,0000,0000,,medius. Hands between you and your target. Always keep that in mind.
Dialogue: 0,0:03:20.93,0:03:22.03,Default,,0000,0000,0000,,Beautiful,
Dialogue: 0,0:03:22.52,0:03:23.36,Default,,0000,0000,0000,,back to the shin block
Dialogue: 0,0:03:23.50,0:03:24.19,Default,,0000,0000,0000,,right here
Dialogue: 0,0:03:26.51,0:03:28.74,Default,,0000,0000,0000,,Back to hip is open, oblique crunch.
Dialogue: 0,0:03:29.15,0:03:31.03,Default,,0000,0000,0000,,Four in a row, tempo, tempo.
Dialogue: 0,0:03:31.24,0:03:35.76,Default,,0000,0000,0000,,Four, three, step touch left and hold, shake it out a bit.
Dialogue: 0,0:03:36.26,0:03:38.70,Default,,0000,0000,0000,,Reach forward pull back right here, reach forward pull back.
Dialogue: 0,0:03:39.84,0:03:41.74,Default,,0000,0000,0000,,Pick your arms up, bring them up, parallel,
Dialogue: 0,0:03:42.83,0:03:44.78,Default,,0000,0000,0000,,reach overhead, pull down right here.
Dialogue: 0,0:03:46.07,0:03:48.19,Default,,0000,0000,0000,,Hold down, ready position this time.
Dialogue: 0,0:03:48.85,0:03:49.49,Default,,0000,0000,0000,,Keep it down.
Dialogue: 0,0:03:50.05,0:03:51.24,Default,,0000,0000,0000,,There you go. Rotate.
Dialogue: 0,0:03:53.19,0:03:53.29,Default,,0000,0000,0000,,Give me
Dialogue: 0,0:03:53.59,0:03:55.55,Default,,0000,0000,0000,,four more, core engaged. Rotate your hips.
Dialogue: 0,0:03:55.99,0:03:57.88,Default,,0000,0000,0000,,Now take you to a bob and weave, drop it
Dialogue: 0,0:03:58.63,0:03:59.47,Default,,0000,0000,0000,,right there. Come on.
Dialogue: 0,0:04:00.24,0:04:01.08,Default,,0000,0000,0000,,Yeah, legs, legs
Dialogue: 0,0:04:01.27,0:04:02.18,Default,,0000,0000,0000,,are working now.
Dialogue: 0,0:04:02.52,0:04:05.72,Default,,0000,0000,0000,,I need a right knee strike. Pull it across, reach pull,
Dialogue: 0,0:04:06.44,0:04:08.16,Default,,0000,0000,0000,,right knee to the left elbow. Come on.
Dialogue: 0,0:04:09.77,0:04:11.82,Default,,0000,0000,0000,,Get the rotation right through the core.
Dialogue: 0,0:04:13.27,0:04:14.86,Default,,0000,0000,0000,,There you go. Come on. Stay strong.
Dialogue: 0,0:04:16.59,0:04:19.42,Default,,0000,0000,0000,,I need four more. Come on reach and pull, bam,
Dialogue: 0,0:04:19.82,0:04:21.17,Default,,0000,0000,0000,,strike there.
Dialogue: 0,0:04:21.68,0:04:22.83,Default,,0000,0000,0000,,Stay strong,
Dialogue: 0,0:04:23.30,0:04:27.62,Default,,0000,0000,0000,,open chamber, the crescent. Hip opens up, create that little semi-
Dialogue: 0,0:04:27.81,0:04:28.29,Default,,0000,0000,0000,,circle.
Dialogue: 0,0:04:28.92,0:04:31.77,Default,,0000,0000,0000,,Hands are just off ready position. Let's focus on the hip opening,
Dialogue: 0,0:04:32.26,0:04:32.81,Default,,0000,0000,0000,,up.
Dialogue: 0,0:04:33.67,0:04:35.40,Default,,0000,0000,0000,,Nice job. Two more,
Dialogue: 0,0:04:35.99,0:04:38.68,Default,,0000,0000,0000,,open that hip up, shin block right side.
Dialogue: 0,0:04:39.61,0:04:40.35,Default,,0000,0000,0000,,There you go.
Dialogue: 0,0:04:41.31,0:04:43.10,Default,,0000,0000,0000,,Good, good. Remember your bonus,
Dialogue: 0,0:04:43.21,0:04:45.99,Default,,0000,0000,0000,,hip up, rib cage down, oblique crunch.
Dialogue: 0,0:04:46.28,0:04:48.01,Default,,0000,0000,0000,,Do we want to work our obliques?
Dialogue: 0,0:04:48.61,0:04:50.92,Default,,0000,0000,0000,,Waistline, baby, absolutely.
Dialogue: 0,0:04:51.50,0:04:53.82,Default,,0000,0000,0000,,Absolutely no pun intended, I'm sure.
Dialogue: 0,0:04:54.58,0:04:55.55,Default,,0000,0000,0000,,There you go. There you go.
Dialogue: 0,0:04:56.36,0:04:59.08,Default,,0000,0000,0000,,I just want a straight leg lift right here. Abduct.
Dialogue: 0,0:04:59.36,0:05:01.55,Default,,0000,0000,0000,,Why do I want to focus on these muscles?
Dialogue: 0,0:05:01.88,0:05:04.28,Default,,0000,0000,0000,,Because when we get to the roundhouse in the workout,
Dialogue: 0,0:05:04.44,0:05:06.36,Default,,0000,0000,0000,,these are the muscles I want you to use.
Dialogue: 0,0:05:06.80,0:05:09.55,Default,,0000,0000,0000,,Abductor gluteus medius. Strong,
Dialogue: 0,0:05:10.43,0:05:11.21,Default,,0000,0000,0000,,back to the shin
Dialogue: 0,0:05:11.34,0:05:12.35,Default,,0000,0000,0000,,block, shin block up.
Dialogue: 0,0:05:13.80,0:05:15.68,Default,,0000,0000,0000,,Good, two more just like that.
Dialogue: 0,0:05:16.91,0:05:19.04,Default,,0000,0000,0000,,I need four in a row, tempo right here, go.
Dialogue: 0,0:05:20.27,0:05:22.77,Default,,0000,0000,0000,,Step touch right and hold.
Dialogue: 0,0:05:23.67,0:05:26.01,Default,,0000,0000,0000,,Now show me how you dip it down. Get low, get low.
Dialogue: 0,0:05:27.24,0:05:28.21,Default,,0000,0000,0000,,Beautiful.
Dialogue: 0,0:05:28.53,0:05:31.76,Default,,0000,0000,0000,,Those feet are going to come a little wider. Show me a body well, right here.
Dialogue: 0,0:05:31.77,0:05:33.02,Default,,0000,0000,0000,,Let's drop it, elbow
Dialogue: 0,0:05:33.52,0:05:34.97,Default,,0000,0000,0000,,to opposite.
Dialogue: 0,0:05:36.74,0:05:40.46,Default,,0000,0000,0000,,I want you to pretend there is a strike coming right at your torso.
Dialogue: 0,0:05:40.47,0:05:44.05,Default,,0000,0000,0000,,You got to roll the body to block that strike. Block it with a strong arm.
Dialogue: 0,0:05:44.21,0:05:46.42,Default,,0000,0000,0000,,I need four more brightly here. It's four,
Dialogue: 0,0:05:47.35,0:05:48.02,Default,,0000,0000,0000,,three,
Dialogue: 0,0:05:49.05,0:05:49.61,Default,,0000,0000,0000,,two.
Dialogue: 0,0:05:50.63,0:05:53.27,Default,,0000,0000,0000,,Pick it up tall, torso rotation right through the hip.
Dialogue: 0,0:05:53.88,0:05:54.93,Default,,0000,0000,0000,,Nice, nice,
Dialogue: 0,0:05:55.67,0:05:56.92,Default,,0000,0000,0000,,beautiful job.
Dialogue: 0,0:05:57.26,0:05:58.97,Default,,0000,0000,0000,,Bob and weave right here.
Dialogue: 0,0:05:59.75,0:06:00.79,Default,,0000,0000,0000,,Nice.
Dialogue: 0,0:06:00.93,0:06:04.76,Default,,0000,0000,0000,,Here's the thing, bob and weave, down and up. That's the bob.
Dialogue: 0,0:06:05.57,0:06:07.30,Default,,0000,0000,0000,,The weave is a side to side.
Dialogue: 0,0:06:07.56,0:06:10.12,Default,,0000,0000,0000,,I'm going to ask you to take the bob away,
Dialogue: 0,0:06:10.27,0:06:13.92,Default,,0000,0000,0000,,just weave side to side, side, side,
Dialogue: 0,0:06:14.15,0:06:17.97,Default,,0000,0000,0000,,also known as a slip. Hands are going to be between you and the target.
Dialogue: 0,0:06:17.98,0:06:21.58,Default,,0000,0000,0000,,So shift them side, side, left, right. Look to the left,
Dialogue: 0,0:06:21.79,0:06:22.42,Default,,0000,0000,0000,,right.
Dialogue: 0,0:06:23.95,0:06:23.99,Default,,0000,0000,0000,,OK.
Dialogue: 0,0:06:25.72,0:06:27.67,Default,,0000,0000,0000,,Here's eight, seven. Stay
Dialogue: 0,0:06:27.96,0:06:29.22,Default,,0000,0000,0000,,long through the core,
Dialogue: 0,0:06:30.87,0:06:33.25,Default,,0000,0000,0000,,center right here. Center just rotate
Dialogue: 0,0:06:34.46,0:06:35.72,Default,,0000,0000,0000,,beautiful job.
Dialogue: 0,0:06:35.73,0:06:41.12,Default,,0000,0000,0000,,Here's four, three, drop the hands to the thigh, round down spinal stretch, round up.
Dialogue: 0,0:06:41.34,0:06:44.35,Default,,0000,0000,0000,,Do that one more time. Now, I don't know about you,
Dialogue: 0,0:06:44.53,0:06:46.32,Default,,0000,0000,0000,,but I think we're feeling warmed up.
Dialogue: 0,0:06:46.61,0:06:48.80,Default,,0000,0000,0000,,So let's get busy to the workout, shall we?
Dialogue: 0,0:06:50.10,0:06:51.40,Default,,0000,0000,0000,,March it out right here.
Dialogue: 0,0:06:52.00,0:06:55.52,Default,,0000,0000,0000,,All right. It's time to get busy with our cardio kickboxing workout.
Dialogue: 0,0:06:55.73,0:06:59.47,Default,,0000,0000,0000,,So jump in easy march, we're going to take it from an easy march
Dialogue: 0,0:06:59.62,0:07:01.76,Default,,0000,0000,0000,,up to a boxer shuffle. Let's go, pick it up.
Dialogue: 0,0:07:02.30,0:07:04.69,Default,,0000,0000,0000,,What I need you to remember from this point on any time
Dialogue: 0,0:07:04.70,0:07:06.88,Default,,0000,0000,0000,,you're up on the balls of your feet with boxer shuffle,
Dialogue: 0,0:07:06.89,0:07:09.32,Default,,0000,0000,0000,,the floor is made of glass.
Dialogue: 0,0:07:09.54,0:07:12.28,Default,,0000,0000,0000,,That means I need you to be light on your feet no matter what.
Dialogue: 0,0:07:12.31,0:07:15.58,Default,,0000,0000,0000,,Don't drive down too hard. Arms up overhead right here.
Dialogue: 0,0:07:15.75,0:07:15.93,Default,,0000,0000,0000,,Now,
Dialogue: 0,0:07:15.94,0:07:17.77,Default,,0000,0000,0000,,remember your hands are always between you and
Dialogue: 0,0:07:17.78,0:07:19.86,Default,,0000,0000,0000,,your opponent right? We�re going to start with an opponent
Dialogue: 0,0:07:19.87,0:07:23.13,Default,,0000,0000,0000,,on the right side so bring the hands down to the right, shift the weight right.
Dialogue: 0,0:07:23.65,0:07:24.31,Default,,0000,0000,0000,,Good.
Dialogue: 0,0:07:24.50,0:07:27.51,Default,,0000,0000,0000,,I need four more here, four and three.
Dialogue: 0,0:07:27.64,0:07:28.71,Default,,0000,0000,0000,,Switch to the left side,
Dialogue: 0,0:07:28.72,0:07:31.26,Default,,0000,0000,0000,,shift that weight to the left, hands between you and your opponent.
Dialogue: 0,0:07:31.27,0:07:31.80,Default,,0000,0000,0000,,That's it.
Dialogue: 0,0:07:32.09,0:07:36.77,Default,,0000,0000,0000,,Come on, here's four and three. Now switch to the right side, add a jab right.
Dialogue: 0,0:07:36.78,0:07:39.59,Default,,0000,0000,0000,,Every jab from the shoulder 95% extension. Come on.
Dialogue: 0,0:07:39.62,0:07:43.09,Default,,0000,0000,0000,,Here's four and three, two, switch it up to the left side.
Dialogue: 0,0:07:43.10,0:07:46.41,Default,,0000,0000,0000,,Go, keep the core engaged, stay connected the entire time.
Dialogue: 0,0:07:46.76,0:07:47.99,Default,,0000,0000,0000,,Here's four more.
Dialogue: 0,0:07:48.39,0:07:51.86,Default,,0000,0000,0000,,Switch it up, four and four, right here. It's four and three
Dialogue: 0,0:07:52.30,0:07:55.28,Default,,0000,0000,0000,,and switch it up here. Punch every punch from the shoulder. Come on,
Dialogue: 0,0:07:55.69,0:07:57.77,Default,,0000,0000,0000,,two and two. Let's go, two and two. It's two,
Dialogue: 0,0:07:57.90,0:08:00.65,Default,,0000,0000,0000,,and switch it up, two. Switch it up,
Dialogue: 0,0:08:00.96,0:08:02.45,Default,,0000,0000,0000,,one more to the left side.
Dialogue: 0,0:08:02.63,0:08:05.67,Default,,0000,0000,0000,,Now take it to the right and hold it. I want you to plant your feet down.
Dialogue: 0,0:08:05.68,0:08:07.40,Default,,0000,0000,0000,,Now focus on the upper body.
Dialogue: 0,0:08:07.54,0:08:08.69,Default,,0000,0000,0000,,Punch from the shoulder,
Dialogue: 0,0:08:09.58,0:08:13.23,Default,,0000,0000,0000,,pull back from the outer upper back, punch is nice and slow, you got plenty of time.
Dialogue: 0,0:08:13.24,0:08:14.52,Default,,0000,0000,0000,,We're going to recoil.
Dialogue: 0,0:08:14.94,0:08:17.72,Default,,0000,0000,0000,,There you go. Stay slow. Show me a jab and a cross.
Dialogue: 0,0:08:17.98,0:08:18.81,Default,,0000,0000,0000,,Jab,
Dialogue: 0,0:08:19.10,0:08:19.63,Default,,0000,0000,0000,,cross.
Dialogue: 0,0:08:19.81,0:08:21.68,Default,,0000,0000,0000,,Make sure on that cross, you're pivoting
Dialogue: 0,0:08:21.93,0:08:22.27,Default,,0000,0000,0000,,through the hit.
Dialogue: 0,0:08:22.85,0:08:26.35,Default,,0000,0000,0000,,Two of each. Stay slow, right here. So jab, jab
Dialogue: 0,0:08:26.60,0:08:27.47,Default,,0000,0000,0000,,and cross.
Dialogue: 0,0:08:27.78,0:08:29.54,Default,,0000,0000,0000,,Again, jab, jab,
Dialogue: 0,0:08:30.02,0:08:31.62,Default,,0000,0000,0000,,strong upper body, come on, jab
Dialogue: 0,0:08:33.56,0:08:34.36,Default,,0000,0000,0000,,and cross.
Dialogue: 0,0:08:34.94,0:08:40.87,Default,,0000,0000,0000,,A little change. I want four tempo jabs, go, four, three, still two crosses though.
Dialogue: 0,0:08:41.32,0:08:42.02,Default,,0000,0000,0000,,Again,
Dialogue: 0,0:08:42.21,0:08:44.12,Default,,0000,0000,0000,,four, three, two, one,
Dialogue: 0,0:08:44.74,0:08:45.43,Default,,0000,0000,0000,,and again,
Dialogue: 0,0:08:45.56,0:08:48.31,Default,,0000,0000,0000,,it's four, three, two, go, cross,
Dialogue: 0,0:08:48.56,0:08:50.26,Default,,0000,0000,0000,,cross, beautiful.
Dialogue: 0,0:08:50.59,0:08:55.02,Default,,0000,0000,0000,,Make that a right speedbag. Arm goes up, four, three, two, and a cross for two.
Dialogue: 0,0:08:55.41,0:08:56.95,Default,,0000,0000,0000,,The next change
Dialogue: 0,0:08:57.29,0:08:59.16,Default,,0000,0000,0000,,will come on the two crosses.
Dialogue: 0,0:08:59.36,0:09:01.91,Default,,0000,0000,0000,,I will only be meeting one of those crosses
Dialogue: 0,0:09:02.10,0:09:06.02,Default,,0000,0000,0000,,and the other one will come forward in a jab. Are you ready? Next time, here we go.
Dialogue: 0,0:09:06.27,0:09:06.64,Default,,0000,0000,0000,,Speedbag.
Dialogue: 0,0:09:07.31,0:09:07.90,Default,,0000,0000,0000,,Cross, jab
Dialogue: 0,0:09:08.11,0:09:08.81,Default,,0000,0000,0000,,to the front, jab,
Dialogue: 0,0:09:09.09,0:09:11.59,Default,,0000,0000,0000,,and again, speedbag,
Dialogue: 0,0:09:11.59,0:09:13.57,Default,,0000,0000,0000,,and a cross jab, do it again.
Dialogue: 0,0:09:14.47,0:09:15.22,Default,,0000,0000,0000,,Cross jab.
Dialogue: 0,0:09:16.01,0:09:17.45,Default,,0000,0000,0000,,Perfect, one more.
Dialogue: 0,0:09:17.95,0:09:20.51,Default,,0000,0000,0000,,Now, stay to the front jab right left. Here we go.
Dialogue: 0,0:09:20.81,0:09:22.01,Default,,0000,0000,0000,,Pick it up, tempo,
Dialogue: 0,0:09:22.32,0:09:23.72,Default,,0000,0000,0000,,slow it down,
Dialogue: 0,0:09:24.24,0:09:25.55,Default,,0000,0000,0000,,pick it up, tempo.
Dialogue: 0,0:09:25.89,0:09:27.64,Default,,0000,0000,0000,,Now, hook it two times.
Dialogue: 0,0:09:27.77,0:09:30.51,Default,,0000,0000,0000,,Jumping jack, hook right left again.
Dialogue: 0,0:09:31.28,0:09:35.83,Default,,0000,0000,0000,,Jumping jack, to the right side, left side. Let's jab left. Hold left,
Dialogue: 0,0:09:35.99,0:09:39.16,Default,,0000,0000,0000,,beautiful. Let's do everything on the same side.
Dialogue: 0,0:09:39.36,0:09:41.28,Default,,0000,0000,0000,,On the left side. Jab, jab.
Dialogue: 0,0:09:42.38,0:09:45.35,Default,,0000,0000,0000,,Let's take it a jab, cross, slow, jab
Dialogue: 0,0:09:45.61,0:09:48.87,Default,,0000,0000,0000,,cross. I need two of each now. Stay slow
Dialogue: 0,0:09:49.39,0:09:50.22,Default,,0000,0000,0000,,and two, cross.
Dialogue: 0,0:09:51.06,0:09:51.86,Default,,0000,0000,0000,,That's it.
Dialogue: 0,0:09:52.43,0:09:53.54,Default,,0000,0000,0000,,Build it up
Dialogue: 0,0:09:54.04,0:09:55.59,Default,,0000,0000,0000,,two more just like that,
Dialogue: 0,0:09:55.90,0:09:57.26,Default,,0000,0000,0000,,strong upper body.
Dialogue: 0,0:09:57.59,0:09:58.54,Default,,0000,0000,0000,,There you go. Come on.
Dialogue: 0,0:09:59.12,0:09:59.71,Default,,0000,0000,0000,,Yeah,
Dialogue: 0,0:10:00.49,0:10:02.29,Default,,0000,0000,0000,,I need four, tempo jabs, go,
Dialogue: 0,0:10:02.72,0:10:03.97,Default,,0000,0000,0000,,two crosses. Hit it
Dialogue: 0,0:10:04.52,0:10:05.29,Default,,0000,0000,0000,,and again.
Dialogue: 0,0:10:06.28,0:10:07.18,Default,,0000,0000,0000,,You've got
Dialogue: 0,0:10:07.69,0:10:07.71,Default,,0000,0000,0000,,it,
Dialogue: 0,0:10:07.82,0:10:11.79,Default,,0000,0000,0000,,two more just like that. Give me four, three, two. Go cross.
Dialogue: 0,0:10:12.09,0:10:16.46,Default,,0000,0000,0000,,You know where the jabs go. They go away. I need a speedbag. Pick it up, up, up overhead.
Dialogue: 0,0:10:16.47,0:10:17.84,Default,,0000,0000,0000,,Now cross for two
Dialogue: 0,0:10:18.40,0:10:19.11,Default,,0000,0000,0000,,again.
Dialogue: 0,0:10:19.34,0:10:21.19,Default,,0000,0000,0000,,Speed bag. Three crosses two.
Dialogue: 0,0:10:21.86,0:10:24.29,Default,,0000,0000,0000,,There you go. Do it again. You know what's coming next.
Dialogue: 0,0:10:24.46,0:10:26.66,Default,,0000,0000,0000,,It's one cross, one jab to the front
Dialogue: 0,0:10:26.87,0:10:28.21,Default,,0000,0000,0000,,next time around,
Dialogue: 0,0:10:28.52,0:10:31.82,Default,,0000,0000,0000,,speedbag. It's up, cross and jab to the front,
Dialogue: 0,0:10:32.20,0:10:33.43,Default,,0000,0000,0000,,and again. Speedbag
Dialogue: 0,0:10:34.60,0:10:37.17,Default,,0000,0000,0000,,and a cross, jab two more times.
Dialogue: 0,0:10:37.61,0:10:38.57,Default,,0000,0000,0000,,There we go. Come on.
Dialogue: 0,0:10:40.81,0:10:45.12,Default,,0000,0000,0000,,Stay to the front. Jab, jab left, right. Pick it up, tempo.
Dialogue: 0,0:10:45.60,0:10:46.94,Default,,0000,0000,0000,,Slow down,
Dialogue: 0,0:10:47.48,0:10:48.40,Default,,0000,0000,0000,,tempo.
Dialogue: 0,0:10:49.61,0:10:51.97,Default,,0000,0000,0000,,Hook, hook. Give me two jacks here,
Dialogue: 0,0:10:52.18,0:10:55.42,Default,,0000,0000,0000,,hook it left and right. Get ready to go on the right side. Jacks,
Dialogue: 0,0:10:55.52,0:10:57.13,Default,,0000,0000,0000,,right side. Speedbag back up.
Dialogue: 0,0:10:58.35,0:11:01.03,Default,,0000,0000,0000,,Cross and jab, jab, jab front,
Dialogue: 0,0:11:01.16,0:11:01.95,Default,,0000,0000,0000,,tempo,
Dialogue: 0,0:11:03.20,0:11:03.76,Default,,0000,0000,0000,,hook two.
Dialogue: 0,0:11:04.74,0:11:05.61,Default,,0000,0000,0000,,Two jacks,
Dialogue: 0,0:11:05.86,0:11:07.63,Default,,0000,0000,0000,,hook two again. Right left. Here we go
Dialogue: 0,0:11:08.24,0:11:09.21,Default,,0000,0000,0000,,to the left side.
Dialogue: 0,0:11:09.92,0:11:10.21,Default,,0000,0000,0000,,Speedbag,
Dialogue: 0,0:11:10.50,0:11:10.57,Default,,0000,0000,0000,,here we
Dialogue: 0,0:11:10.75,0:11:10.91,Default,,0000,0000,0000,,go,
Dialogue: 0,0:11:11.63,0:11:12.40,Default,,0000,0000,0000,,cross, jab,
Dialogue: 0,0:11:12.77,0:11:14.07,Default,,0000,0000,0000,,stay front, jab, jab,
Dialogue: 0,0:11:14.97,0:11:15.88,Default,,0000,0000,0000,,tempo.
Dialogue: 0,0:11:16.70,0:11:17.91,Default,,0000,0000,0000,,Hook right here.
Dialogue: 0,0:11:18.54,0:11:19.54,Default,,0000,0000,0000,,Two jacks,
Dialogue: 0,0:11:19.78,0:11:21.04,Default,,0000,0000,0000,,hook left right again.
Dialogue: 0,0:11:21.72,0:11:24.90,Default,,0000,0000,0000,,Little change this time. Speedbag right side. Let's go
Dialogue: 0,0:11:25.44,0:11:28.37,Default,,0000,0000,0000,,cross, jab, do that again. This time speedbag.
Dialogue: 0,0:11:28.98,0:11:29.88,Default,,0000,0000,0000,,Cross, jab,
Dialogue: 0,0:11:30.09,0:11:31.47,Default,,0000,0000,0000,,jab front,
Dialogue: 0,0:11:32.82,0:11:32.98,Default,,0000,0000,0000,,tempo,
Dialogue: 0,0:11:34.20,0:11:35.24,Default,,0000,0000,0000,,and hook it,
Dialogue: 0,0:11:35.69,0:11:38.97,Default,,0000,0000,0000,,two jacks only to the left side. Speedbag, go to work now.
Dialogue: 0,0:11:39.46,0:11:40.45,Default,,0000,0000,0000,,Cross,
Dialogue: 0,0:11:41.11,0:11:41.73,Default,,0000,0000,0000,,yes.
Dialogue: 0,0:11:42.69,0:11:43.82,Default,,0000,0000,0000,,Cross, jab again.
Dialogue: 0,0:11:44.12,0:11:45.83,Default,,0000,0000,0000,,Front jab, jab, go two,
Dialogue: 0,0:11:46.18,0:11:47.06,Default,,0000,0000,0000,,tempo
Dialogue: 0,0:11:48.10,0:11:52.60,Default,,0000,0000,0000,,and hook it. Now give me two jacks one more time. Right side speedbag right, go, go
Dialogue: 0,0:11:53.46,0:11:54.21,Default,,0000,0000,0000,,cross jab
Dialogue: 0,0:11:55.11,0:11:55.80,Default,,0000,0000,0000,,and again,
Dialogue: 0,0:11:56.88,0:11:59.64,Default,,0000,0000,0000,,cross jab, jab, jab to the front. Let's go,
Dialogue: 0,0:12:00.34,0:12:01.04,Default,,0000,0000,0000,,tempo.
Dialogue: 0,0:12:01.93,0:12:02.71,Default,,0000,0000,0000,,Hook, hook.
Dialogue: 0,0:12:03.05,0:12:04.23,Default,,0000,0000,0000,,Give me two jacks.
Dialogue: 0,0:12:05.17,0:12:05.52,Default,,0000,0000,0000,,Speedbag,
Dialogue: 0,0:12:06.50,0:12:07.04,Default,,0000,0000,0000,,and left.
Dialogue: 0,0:12:07.51,0:12:09.87,Default,,0000,0000,0000,,Cross, jab, front jab,
Dialogue: 0,0:12:10.62,0:12:11.50,Default,,0000,0000,0000,,tempo,
Dialogue: 0,0:12:12.33,0:12:12.56,Default,,0000,0000,0000,,hook
Dialogue: 0,0:12:12.76,0:12:12.95,Default,,0000,0000,0000,,it.
Dialogue: 0,0:12:14.09,0:12:15.05,Default,,0000,0000,0000,,Two jacks,
Dialogue: 0,0:12:15.35,0:12:16.78,Default,,0000,0000,0000,,hook left right, hook.
Dialogue: 0,0:12:17.20,0:12:22.23,Default,,0000,0000,0000,,Give me two jacks, hold the jacks right here. Pick them up now, up. Beautiful,
Dialogue: 0,0:12:22.52,0:12:24.38,Default,,0000,0000,0000,,way up overhead arms up.
Dialogue: 0,0:12:26.04,0:12:30.48,Default,,0000,0000,0000,,Eight more only, come on. Eight, seven, six, you're almost there,
Dialogue: 0,0:12:30.66,0:12:34.91,Default,,0000,0000,0000,,four, three, drop the arm, tap out right left, right here. Tap right,
Dialogue: 0,0:12:35.11,0:12:35.86,Default,,0000,0000,0000,,left.
Dialogue: 0,0:12:36.02,0:12:37.33,Default,,0000,0000,0000,,How are we doing, ladies?
Dialogue: 0,0:12:38.03,0:12:39.85,Default,,0000,0000,0000,,All warmed up no place to go?
Dialogue: 0,0:12:40.96,0:12:42.16,Default,,0000,0000,0000,,Come with me.
Dialogue: 0,0:12:42.70,0:12:44.45,Default,,0000,0000,0000,,We're going to shift that weight side side.
Dialogue: 0,0:12:45.27,0:12:48.60,Default,,0000,0000,0000,,We're going to take the focus away from the upper body a bit
Dialogue: 0,0:12:49.22,0:12:51.33,Default,,0000,0000,0000,,and take it down to the lower body legs.
Dialogue: 0,0:12:51.82,0:12:53.60,Default,,0000,0000,0000,,So bring your arms back around,
Dialogue: 0,0:12:53.85,0:12:54.99,Default,,0000,0000,0000,,make it a squat,
Dialogue: 0,0:12:55.15,0:12:55.72,Default,,0000,0000,0000,,right,
Dialogue: 0,0:12:55.91,0:12:56.59,Default,,0000,0000,0000,,left.
Dialogue: 0,0:12:56.88,0:12:57.90,Default,,0000,0000,0000,,Here's the deal
Dialogue: 0,0:12:58.28,0:12:59.47,Default,,0000,0000,0000,,your target
Dialogue: 0,0:12:59.84,0:13:01.66,Default,,0000,0000,0000,,to start is on the left side.
Dialogue: 0,0:13:02.31,0:13:03.38,Default,,0000,0000,0000,,In the beginning,
Dialogue: 0,0:13:03.61,0:13:05.46,Default,,0000,0000,0000,,you're going to be in defense mode.
Dialogue: 0,0:13:05.89,0:13:08.70,Default,,0000,0000,0000,,So first things first, hand set up between you and your target.
Dialogue: 0,0:13:08.71,0:13:09.86,Default,,0000,0000,0000,,Keep that squat going.
Dialogue: 0,0:13:10.36,0:13:12.11,Default,,0000,0000,0000,,Now you squat and attack.
Dialogue: 0,0:13:12.22,0:13:13.90,Default,,0000,0000,0000,,Squat. Tap,
Dialogue: 0,0:13:14.27,0:13:15.68,Default,,0000,0000,0000,,drop, and tap.
Dialogue: 0,0:13:16.21,0:13:19.10,Default,,0000,0000,0000,,Hands stay up between you and that target.
Dialogue: 0,0:13:19.31,0:13:24.50,Default,,0000,0000,0000,,Good. Defend yourself. Squat, shin block. Let's go. Squat, shin block.
Dialogue: 0,0:13:25.26,0:13:27.71,Default,,0000,0000,0000,,There you go. Squat, shin,
Dialogue: 0,0:13:28.38,0:13:29.51,Default,,0000,0000,0000,,you got it. Come on,
Dialogue: 0,0:13:29.76,0:13:33.06,Default,,0000,0000,0000,,get low. Now block, protect yourself right there.
Dialogue: 0,0:13:33.51,0:13:35.02,Default,,0000,0000,0000,,Now you get a little frustrated.
Dialogue: 0,0:13:35.74,0:13:38.13,Default,,0000,0000,0000,,You don't like being attacked and having just to defend.
Dialogue: 0,0:13:38.59,0:13:40.46,Default,,0000,0000,0000,,You want to bring it on a little bit right?
Dialogue: 0,0:13:41.03,0:13:43.01,Default,,0000,0000,0000,,Here we go. Then squat roundhouse
Dialogue: 0,0:13:43.13,0:13:43.95,Default,,0000,0000,0000,,attack.
Dialogue: 0,0:13:45.44,0:13:48.65,Default,,0000,0000,0000,,There you go. Come on. Roundhouse, extend from the knee.
Dialogue: 0,0:13:49.48,0:13:51.99,Default,,0000,0000,0000,,That leg should be straight out to the side.
Dialogue: 0,0:13:52.70,0:13:53.92,Default,,0000,0000,0000,,I need two more,
Dialogue: 0,0:13:55.30,0:13:58.24,Default,,0000,0000,0000,,down two, up two, two,
Dialogue: 0,0:13:58.95,0:13:59.88,Default,,0000,0000,0000,,up for two,
Dialogue: 0,0:14:00.50,0:14:01.64,Default,,0000,0000,0000,,down two,
Dialogue: 0,0:14:02.11,0:14:03.04,Default,,0000,0000,0000,,up,
Dialogue: 0,0:14:03.16,0:14:04.12,Default,,0000,0000,0000,,up, again.
Dialogue: 0,0:14:05.21,0:14:06.03,Default,,0000,0000,0000,,Pick it up.
Dialogue: 0,0:14:06.83,0:14:07.86,Default,,0000,0000,0000,,You've got it.
Dialogue: 0,0:14:08.59,0:14:10.49,Default,,0000,0000,0000,,Now, I'm going to ask you to go down for two
Dialogue: 0,0:14:10.70,0:14:15.53,Default,,0000,0000,0000,,roundhouse and hold the chamber right here. Hold balance, down two,
Dialogue: 0,0:14:15.87,0:14:17.71,Default,,0000,0000,0000,,up, kick and hold, chamber,
Dialogue: 0,0:14:18.04,0:14:18.93,Default,,0000,0000,0000,,down two,
Dialogue: 0,0:14:19.14,0:14:20.32,Default,,0000,0000,0000,,kick and hold
Dialogue: 0,0:14:20.82,0:14:21.53,Default,,0000,0000,0000,,again.
Dialogue: 0,0:14:22.30,0:14:26.07,Default,,0000,0000,0000,,There you go. Kick and hold four more. Down two,
Dialogue: 0,0:14:26.26,0:14:27.57,Default,,0000,0000,0000,,kick up and hold.
Dialogue: 0,0:14:28.49,0:14:29.53,Default,,0000,0000,0000,,Down two. You got it.
Dialogue: 0,0:14:30.04,0:14:32.71,Default,,0000,0000,0000,,Keep the core tight. That'll help. Two.
Dialogue: 0,0:14:33.53,0:14:34.39,Default,,0000,0000,0000,,Are you ready?
Dialogue: 0,0:14:35.17,0:14:37.10,Default,,0000,0000,0000,,We're going to go for one more set of singles.
Dialogue: 0,0:14:37.25,0:14:39.65,Default,,0000,0000,0000,,Down up, here we go. Add a little power,
Dialogue: 0,0:14:40.60,0:14:41.34,Default,,0000,0000,0000,,down.
Dialogue: 0,0:14:41.50,0:14:42.70,Default,,0000,0000,0000,,Jump into it.
Dialogue: 0,0:14:42.92,0:14:44.44,Default,,0000,0000,0000,,Heart rate's going to climb.
Dialogue: 0,0:14:44.74,0:14:47.41,Default,,0000,0000,0000,,I know mine is. Yes. Boom.
Dialogue: 0,0:14:48.23,0:14:49.98,Default,,0000,0000,0000,,Strike where the shoelace is.
Dialogue: 0,0:14:50.66,0:14:53.32,Default,,0000,0000,0000,,Now pulse down, pulse down.
Dialogue: 0,0:14:54.27,0:14:54.88,Default,,0000,0000,0000,,How are you doing?
Dialogue: 0,0:14:55.74,0:14:56.65,Default,,0000,0000,0000,,We're doing good?
Dialogue: 0,0:14:57.31,0:14:58.01,Default,,0000,0000,0000,,Beautiful.
Dialogue: 0,0:14:58.29,0:14:59.37,Default,,0000,0000,0000,,Squat down
Dialogue: 0,0:14:59.53,0:14:59.55,Default,,0000,0000,0000,,up.
Dialogue: 0,0:15:01.17,0:15:02.77,Default,,0000,0000,0000,,Pulse again right here.
Dialogue: 0,0:15:03.29,0:15:05.99,Default,,0000,0000,0000,,I want you to pop the feet together. Keep pulsing here.
Dialogue: 0,0:15:06.28,0:15:06.78,Default,,0000,0000,0000,,Pulse,
Dialogue: 0,0:15:08.00,0:15:10.91,Default,,0000,0000,0000,,spinal stretch one time. Really slow back. Round up.
Dialogue: 0,0:15:11.44,0:15:13.06,Default,,0000,0000,0000,,Tap it out left, right.
Dialogue: 0,0:15:14.76,0:15:15.91,Default,,0000,0000,0000,,I have a great idea.
Dialogue: 0,0:15:17.00,0:15:18.25,Default,,0000,0000,0000,,We should do all that
Dialogue: 0,0:15:18.73,0:15:19.79,Default,,0000,0000,0000,,on the other side.
Dialogue: 0,0:15:20.00,0:15:21.44,Default,,0000,0000,0000,,So let's do it.
Dialogue: 0,0:15:21.78,0:15:22.55,Default,,0000,0000,0000,,Tap out.
Dialogue: 0,0:15:22.80,0:15:26.37,Default,,0000,0000,0000,,We're sweating. Hopefully you are too. Let's shift the weight side side.
Dialogue: 0,0:15:26.93,0:15:28.90,Default,,0000,0000,0000,,We're going to keep that heart rate up.
Dialogue: 0,0:15:29.15,0:15:31.21,Default,,0000,0000,0000,,Blood pumping. You go at your own pace.
Dialogue: 0,0:15:31.63,0:15:33.86,Default,,0000,0000,0000,,Make him squat left right, drop.
Dialogue: 0,0:15:36.71,0:15:37.27,Default,,0000,0000,0000,,Come on.
Dialogue: 0,0:15:37.84,0:15:40.88,Default,,0000,0000,0000,,I need you to stay strong here. Now your opponent
Dialogue: 0,0:15:41.14,0:15:48.80,Default,,0000,0000,0000,,to the right side. Hands up. Beautiful defense low first, squat, tap, squat, tap.
Dialogue: 0,0:15:49.67,0:15:50.59,Default,,0000,0000,0000,,We got it.
Dialogue: 0,0:15:51.96,0:15:54.20,Default,,0000,0000,0000,,Making squat shin block. Here we go.
Dialogue: 0,0:15:55.83,0:15:55.85,Default,,0000,0000,0000,,You
Dialogue: 0,0:15:56.38,0:15:57.52,Default,,0000,0000,0000,,got it. Come on,
Dialogue: 0,0:15:58.72,0:15:59.88,Default,,0000,0000,0000,,you can do this.
Dialogue: 0,0:16:00.64,0:16:01.82,Default,,0000,0000,0000,,Defend yourself.
Dialogue: 0,0:16:02.56,0:16:03.70,Default,,0000,0000,0000,,Block.
Dialogue: 0,0:16:03.93,0:16:05.94,Default,,0000,0000,0000,,Nothing can get to you right there.
Dialogue: 0,0:16:06.68,0:16:07.38,Default,,0000,0000,0000,,That's it.
Dialogue: 0,0:16:07.59,0:16:09.24,Default,,0000,0000,0000,,Duck and block.
Dialogue: 0,0:16:09.61,0:16:14.00,Default,,0000,0000,0000,,All right. It's time to go on the attack. Go on the offensive. Squat roundhouse.
Dialogue: 0,0:16:14.01,0:16:14.62,Default,,0000,0000,0000,,Let's go.
Dialogue: 0,0:16:15.65,0:16:16.26,Default,,0000,0000,0000,,Come on.
Dialogue: 0,0:16:18.76,0:16:18.93,Default,,0000,0000,0000,,Yup.
Dialogue: 0,0:16:19.04,0:16:19.94,Default,,0000,0000,0000,,Yup. Squat,
Dialogue: 0,0:16:20.17,0:16:22.68,Default,,0000,0000,0000,,roundhouse, waist high or lower is my
Dialogue: 0,0:16:22.69,0:16:25.76,Default,,0000,0000,0000,,best recommendation on that roundhouse more power,
Dialogue: 0,0:16:26.03,0:16:27.73,Default,,0000,0000,0000,,less stress lower back.
Dialogue: 0,0:16:28.05,0:16:28.66,Default,,0000,0000,0000,,Down, up,
Dialogue: 0,0:16:29.79,0:16:31.39,Default,,0000,0000,0000,,yes. Come on, two more.
Dialogue: 0,0:16:32.88,0:16:35.50,Default,,0000,0000,0000,,Down two, up two, two,
Dialogue: 0,0:16:36.27,0:16:37.15,Default,,0000,0000,0000,,up for two,
Dialogue: 0,0:16:37.98,0:16:38.81,Default,,0000,0000,0000,,down two,
Dialogue: 0,0:16:39.71,0:16:42.12,Default,,0000,0000,0000,,two more. Just like that. Come on now. Two,
Dialogue: 0,0:16:42.51,0:16:43.04,Default,,0000,0000,0000,,up.
Dialogue: 0,0:16:44.09,0:16:44.86,Default,,0000,0000,0000,,Whoa
Dialogue: 0,0:16:46.01,0:16:48.38,Default,,0000,0000,0000,,down two, up one kick and chamber.
Dialogue: 0,0:16:49.18,0:16:50.39,Default,,0000,0000,0000,,Try to hold the chamber.
Dialogue: 0,0:16:51.17,0:16:52.04,Default,,0000,0000,0000,,Down two,
Dialogue: 0,0:16:53.50,0:16:54.15,Default,,0000,0000,0000,,up,
Dialogue: 0,0:16:54.82,0:16:55.82,Default,,0000,0000,0000,,down two,
Dialogue: 0,0:16:56.61,0:16:56.63,Default,,0000,0000,0000,,up,
Dialogue: 0,0:16:57.61,0:16:58.37,Default,,0000,0000,0000,,yeah,
Dialogue: 0,0:16:59.39,0:17:00.23,Default,,0000,0000,0000,,that one's tough.
Dialogue: 0,0:17:01.36,0:17:01.70,Default,,0000,0000,0000,,Woo.
Dialogue: 0,0:17:02.67,0:17:03.23,Default,,0000,0000,0000,,Come on up.
Dialogue: 0,0:17:04.34,0:17:05.39,Default,,0000,0000,0000,,You've got it.
Dialogue: 0,0:17:06.51,0:17:09.21,Default,,0000,0000,0000,,I need four more. Just like that. Stay with us. Down two,
Dialogue: 0,0:17:09.40,0:17:09.41,Default,,0000,0000,0000,,up,
Dialogue: 0,0:17:09.94,0:17:10.41,Default,,0000,0000,0000,,up,
Dialogue: 0,0:17:10.66,0:17:10.88,Default,,0000,0000,0000,,hold.
Dialogue: 0,0:17:11.90,0:17:12.81,Default,,0000,0000,0000,,Down two,
Dialogue: 0,0:17:13.00,0:17:14.03,Default,,0000,0000,0000,,up and hold.
Dialogue: 0,0:17:14.58,0:17:15.42,Default,,0000,0000,0000,,Yes.
Dialogue: 0,0:17:15.87,0:17:18.13,Default,,0000,0000,0000,,Are you ready to go back to the singles? One more set.
Dialogue: 0,0:17:19.01,0:17:20.58,Default,,0000,0000,0000,,Add the power if you want to,
Dialogue: 0,0:17:20.96,0:17:22.96,Default,,0000,0000,0000,,singles down and up. Squat.
Dialogue: 0,0:17:23.40,0:17:23.65,Default,,0000,0000,0000,,Oh,
Dialogue: 0,0:17:24.48,0:17:25.22,Default,,0000,0000,0000,,come on.
Dialogue: 0,0:17:25.91,0:17:26.30,Default,,0000,0000,0000,,Yes,
Dialogue: 0,0:17:28.13,0:17:28.51,Default,,0000,0000,0000,,you got
Dialogue: 0,0:17:28.66,0:17:28.80,Default,,0000,0000,0000,,this.
Dialogue: 0,0:17:30.86,0:17:32.07,Default,,0000,0000,0000,,Nicely done.
Dialogue: 0,0:17:34.63,0:17:35.75,Default,,0000,0000,0000,,Pulse down.
Dialogue: 0,0:17:38.08,0:17:39.01,Default,,0000,0000,0000,,How are we doing?
Dialogue: 0,0:17:39.99,0:17:41.47,Default,,0000,0000,0000,,We're doing good. How are you doing?
Dialogue: 0,0:17:41.72,0:17:42.67,Default,,0000,0000,0000,,Squat down up,
Dialogue: 0,0:17:44.43,0:17:45.77,Default,,0000,0000,0000,,pulse down.
Dialogue: 0,0:17:47.75,0:17:49.29,Default,,0000,0000,0000,,Pop those two together, pulse,
Dialogue: 0,0:17:51.45,0:17:52.67,Default,,0000,0000,0000,,spinal stretch,
Dialogue: 0,0:17:53.47,0:17:54.26,Default,,0000,0000,0000,,round up.
Dialogue: 0,0:17:55.19,0:17:56.10,Default,,0000,0000,0000,,March it out.
Dialogue: 0,0:17:56.96,0:18:00.50,Default,,0000,0000,0000,,If you are choosing the combat interval option,
Dialogue: 0,0:18:00.89,0:18:04.16,Default,,0000,0000,0000,,now is the time to go hit that first combat interval.
Dialogue: 0,0:18:04.53,0:18:07.05,Default,,0000,0000,0000,,And then we'll see you back with cardio kickboxing next.
Dialogue: 0,0:18:09.87,0:18:11.66,Default,,0000,0000,0000,,If you chose to stay,
Dialogue: 0,0:18:12.50,0:18:14.93,Default,,0000,0000,0000,,we're getting right back in cardio kickboxing.
Dialogue: 0,0:18:15.04,0:18:16.33,Default,,0000,0000,0000,,Step touch right left.
Dialogue: 0,0:18:17.94,0:18:19.55,Default,,0000,0000,0000,,You were hoping I'd say that right?
Dialogue: 0,0:18:20.23,0:18:21.23,Default,,0000,0000,0000,,Back in the game.
Dialogue: 0,0:18:22.73,0:18:26.68,Default,,0000,0000,0000,,Get control of your breathing. Very important. Get oxygen back to your body.
Dialogue: 0,0:18:26.90,0:18:27.79,Default,,0000,0000,0000,,Hands up
Dialogue: 0,0:18:28.72,0:18:30.43,Default,,0000,0000,0000,,your palms on the right side to start,
Dialogue: 0,0:18:31.77,0:18:33.74,Default,,0000,0000,0000,,wide toe taps, tap it out.
Dialogue: 0,0:18:35.21,0:18:37.12,Default,,0000,0000,0000,,Give me a little rotation, move that left hand.
Dialogue: 0,0:18:38.68,0:18:43.33,Default,,0000,0000,0000,,What I'm going to need here is simply a jab cross slip. Here we go.
Dialogue: 0,0:18:43.81,0:18:45.35,Default,,0000,0000,0000,,Jab cross slip away.
Dialogue: 0,0:18:46.19,0:18:48.63,Default,,0000,0000,0000,,Do it again. Come on. Jab cross slip away.
Dialogue: 0,0:18:49.05,0:18:50.71,Default,,0000,0000,0000,,Use legs. Get down there. Come on.
Dialogue: 0,0:18:52.37,0:18:52.62,Default,,0000,0000,0000,,You've
Dialogue: 0,0:18:53.36,0:18:54.24,Default,,0000,0000,0000,,got it.
Dialogue: 0,0:18:55.11,0:18:57.63,Default,,0000,0000,0000,,I need two more. Just like that. Work it out now.
Dialogue: 0,0:18:58.23,0:18:59.05,Default,,0000,0000,0000,,One more.
Dialogue: 0,0:18:59.20,0:19:00.88,Default,,0000,0000,0000,,Repeater left knee, strike it.
Dialogue: 0,0:19:01.06,0:19:04.86,Default,,0000,0000,0000,,Four, three, to the left side. Jab cross and slip. Just hold it
Dialogue: 0,0:19:05.67,0:19:06.60,Default,,0000,0000,0000,,and hold.
Dialogue: 0,0:19:06.94,0:19:07.72,Default,,0000,0000,0000,,There you go.
Dialogue: 0,0:19:09.19,0:19:11.18,Default,,0000,0000,0000,,Jab cross slip, go again now.
Dialogue: 0,0:19:12.58,0:19:13.58,Default,,0000,0000,0000,,Beautiful.
Dialogue: 0,0:19:13.96,0:19:14.53,Default,,0000,0000,0000,,Come on.
Dialogue: 0,0:19:15.62,0:19:17.88,Default,,0000,0000,0000,,I need two more just like that.
Dialogue: 0,0:19:20.03,0:19:20.99,Default,,0000,0000,0000,,Repeater knee, four
Dialogue: 0,0:19:26.19,0:19:29.70,Default,,0000,0000,0000,,repeater knee, I need four. Come on, strike it, rotate through the core.
Dialogue: 0,0:19:29.71,0:19:31.89,Default,,0000,0000,0000,,Take a left side, jab cross slip.
Dialogue: 0,0:19:33.60,0:19:34.63,Default,,0000,0000,0000,,Repeater knee, go.
Dialogue: 0,0:19:36.54,0:19:38.72,Default,,0000,0000,0000,,Now, back to the right date if you don't mind.
Dialogue: 0,0:19:40.57,0:19:41.70,Default,,0000,0000,0000,,Repeater knee
Dialogue: 0,0:19:43.09,0:19:45.03,Default,,0000,0000,0000,,to the left. Let's go.
Dialogue: 0,0:19:45.54,0:19:46.82,Default,,0000,0000,0000,,Adding on next time,
Dialogue: 0,0:19:47.36,0:19:47.38,Default,,0000,0000,0000,,repeater
Dialogue: 0,0:19:47.54,0:19:48.20,Default,,0000,0000,0000,,knee.
Dialogue: 0,0:19:49.90,0:19:51.84,Default,,0000,0000,0000,,Jab cross to the right side, go.
Dialogue: 0,0:19:53.57,0:19:54.94,Default,,0000,0000,0000,,Repeater knee four,
Dialogue: 0,0:19:55.31,0:19:56.53,Default,,0000,0000,0000,,you're going to love this part.
Dialogue: 0,0:19:56.85,0:19:58.20,Default,,0000,0000,0000,,Step touch,
Dialogue: 0,0:19:58.64,0:20:04.43,Default,,0000,0000,0000,,two jumping jacks, arms out and up, step touch, jacks out and up, to the left side.
Dialogue: 0,0:20:04.44,0:20:05.36,Default,,0000,0000,0000,,Jab cross slip,
Dialogue: 0,0:20:07.38,0:20:08.49,Default,,0000,0000,0000,,repeater knee four,
Dialogue: 0,0:20:10.43,0:20:11.73,Default,,0000,0000,0000,,step touch to the right,
Dialogue: 0,0:20:12.63,0:20:15.68,Default,,0000,0000,0000,,jack, jack, arms out. Push up, step touch,
Dialogue: 0,0:20:15.96,0:20:18.94,Default,,0000,0000,0000,,jack, jack, to the right side. Jab cross and slip.
Dialogue: 0,0:20:19.39,0:20:20.09,Default,,0000,0000,0000,,Come on,
Dialogue: 0,0:20:21.31,0:20:22.00,Default,,0000,0000,0000,,repeater knee,
Dialogue: 0,0:20:24.12,0:20:25.48,Default,,0000,0000,0000,,step touch,
Dialogue: 0,0:20:26.07,0:20:28.76,Default,,0000,0000,0000,,two jacks, step touch again.
Dialogue: 0,0:20:29.46,0:20:32.53,Default,,0000,0000,0000,,Two jacks, left side jab cross slip.
Dialogue: 0,0:20:34.27,0:20:35.77,Default,,0000,0000,0000,,Repeater knee four. Come on.
Dialogue: 0,0:20:36.72,0:20:37.34,Default,,0000,0000,0000,,Yeah.
Dialogue: 0,0:20:37.88,0:20:39.06,Default,,0000,0000,0000,,Step touch,
Dialogue: 0,0:20:39.90,0:20:40.65,Default,,0000,0000,0000,,jack,
Dialogue: 0,0:20:41.57,0:20:42.54,Default,,0000,0000,0000,,step touch,
Dialogue: 0,0:20:42.87,0:20:46.12,Default,,0000,0000,0000,,jack, front kick right left. Hold.
Dialogue: 0,0:20:46.77,0:20:47.12,Default,,0000,0000,0000,,Whoa.
Dialogue: 0,0:20:47.98,0:20:49.04,Default,,0000,0000,0000,,Here's the deal.
Dialogue: 0,0:20:49.75,0:20:52.53,Default,,0000,0000,0000,,The combination is a little bit longer than what you've learned so far,
Dialogue: 0,0:20:53.03,0:20:54.00,Default,,0000,0000,0000,,I'm going to throw
Dialogue: 0,0:20:54.14,0:20:55.54,Default,,0000,0000,0000,,some kicks to the front.
Dialogue: 0,0:20:55.80,0:20:58.69,Default,,0000,0000,0000,,Your kicks will move forward with as much room as you have.
Dialogue: 0,0:20:59.22,0:21:02.97,Default,,0000,0000,0000,,Then we add on what you just learned to the end so your direction will change.
Dialogue: 0,0:21:02.98,0:21:04.15,Default,,0000,0000,0000,,Trust us. Ok.
Dialogue: 0,0:21:04.66,0:21:05.96,Default,,0000,0000,0000,,Do you think they trust us?
Dialogue: 0,0:21:06.55,0:21:07.52,Default,,0000,0000,0000,,I think so.
Dialogue: 0,0:21:08.14,0:21:09.45,Default,,0000,0000,0000,,Here we go. Four more.
Dialogue: 0,0:21:09.62,0:21:11.10,Default,,0000,0000,0000,,Four, three,
Dialogue: 0,0:21:11.41,0:21:16.61,Default,,0000,0000,0000,,front kick. Move forward. Four, three, plant your left foot. Jab cross slip.
Dialogue: 0,0:21:17.76,0:21:19.94,Default,,0000,0000,0000,,Here are the repeater knees, right knee up.
Dialogue: 0,0:21:21.22,0:21:23.10,Default,,0000,0000,0000,,Now, step touch, go back.
Dialogue: 0,0:21:23.39,0:21:28.21,Default,,0000,0000,0000,,Two jumping jacks. Left knee kick, just kick only. How did that feel?
Dialogue: 0,0:21:28.66,0:21:29.83,Default,,0000,0000,0000,,Feels ok?
Dialogue: 0,0:21:30.29,0:21:32.59,Default,,0000,0000,0000,,We're going to do it on this side too. Keep the kicks going.
Dialogue: 0,0:21:33.30,0:21:34.20,Default,,0000,0000,0000,,Four,
Dialogue: 0,0:21:34.31,0:21:37.71,Default,,0000,0000,0000,,stay strong, slight lean back. Lead with the hip, snap kick.
Dialogue: 0,0:21:38.47,0:21:43.78,Default,,0000,0000,0000,,Move it up. Four counts here. Let's go. Four, three, land on the right foot. Jab cross slip.
Dialogue: 0,0:21:45.52,0:21:46.89,Default,,0000,0000,0000,,Repeater knee four,
Dialogue: 0,0:21:48.80,0:21:50.27,Default,,0000,0000,0000,,step touch. Go back,
Dialogue: 0,0:21:50.85,0:21:53.89,Default,,0000,0000,0000,,to jacks, kick it forward right left,
Dialogue: 0,0:21:55.48,0:21:57.07,Default,,0000,0000,0000,,land. Jab cross slip.
Dialogue: 0,0:21:59.07,0:21:59.33,Default,,0000,0000,0000,,Repeater
Dialogue: 0,0:22:00.13,0:22:00.67,Default,,0000,0000,0000,,knee four.
Dialogue: 0,0:22:02.22,0:22:03.85,Default,,0000,0000,0000,,Step touch then go back,
Dialogue: 0,0:22:04.35,0:22:05.60,Default,,0000,0000,0000,,jumping jack,
Dialogue: 0,0:22:05.79,0:22:07.40,Default,,0000,0000,0000,,kick it up left, right. Let's go.
Dialogue: 0,0:22:08.67,0:22:10.76,Default,,0000,0000,0000,,Land on the right foot down. Jab cross slip, go.
Dialogue: 0,0:22:12.72,0:22:12.87,Default,,0000,0000,0000,,Repeater
Dialogue: 0,0:22:13.02,0:22:13.21,Default,,0000,0000,0000,,knee
Dialogue: 0,0:22:13.33,0:22:14.15,Default,,0000,0000,0000,,four. Come on.
Dialogue: 0,0:22:14.93,0:22:14.94,Default,,0000,0000,0000,,Oh
Dialogue: 0,0:22:16.32,0:22:17.74,Default,,0000,0000,0000,,Step touch. Go back.
Dialogue: 0,0:22:18.09,0:22:21.03,Default,,0000,0000,0000,,Two jacks one more time each side, kick, go.
Dialogue: 0,0:22:22.05,0:22:24.46,Default,,0000,0000,0000,,Land. Jab cross slip.
Dialogue: 0,0:22:26.28,0:22:28.09,Default,,0000,0000,0000,,Four knees right here. Come on, up.
Dialogue: 0,0:22:28.91,0:22:31.14,Default,,0000,0000,0000,,Yep. Step back. Get low.
Dialogue: 0,0:22:31.42,0:22:32.42,Default,,0000,0000,0000,,Two jacks.
Dialogue: 0,0:22:32.63,0:22:33.64,Default,,0000,0000,0000,,Kick it up. Left
Dialogue: 0,0:22:33.75,0:22:34.32,Default,,0000,0000,0000,,knee. Perfect.
Dialogue: 0,0:22:35.21,0:22:37.39,Default,,0000,0000,0000,,Land. Jab cross slip.
Dialogue: 0,0:22:39.54,0:22:40.76,Default,,0000,0000,0000,,I need four knees. Come on,
Dialogue: 0,0:22:42.91,0:22:44.53,Default,,0000,0000,0000,,step back. Nice and low,
Dialogue: 0,0:22:44.88,0:22:45.74,Default,,0000,0000,0000,,jacks.
Dialogue: 0,0:22:46.06,0:22:49.75,Default,,0000,0000,0000,,Hold the jacks, arms out and up. Push up.
Dialogue: 0,0:22:50.49,0:22:51.05,Default,,0000,0000,0000,,Yes.
Dialogue: 0,0:22:51.82,0:22:52.55,Default,,0000,0000,0000,,Come on.
Dialogue: 0,0:22:53.04,0:22:54.25,Default,,0000,0000,0000,,Only four more.
Dialogue: 0,0:22:54.45,0:22:55.38,Default,,0000,0000,0000,,Four,
Dialogue: 0,0:22:56.19,0:22:56.96,Default,,0000,0000,0000,,three.
Dialogue: 0,0:22:57.99,0:23:01.72,Default,,0000,0000,0000,,Keep the feet wide, squat down, up,
Dialogue: 0,0:23:03.07,0:23:03.18,Default,,0000,0000,0000,,oh
Dialogue: 0,0:23:03.39,0:23:04.10,Default,,0000,0000,0000,,yes.
Dialogue: 0,0:23:04.73,0:23:06.03,Default,,0000,0000,0000,,There's a little push for you.
Dialogue: 0,0:23:06.83,0:23:08.33,Default,,0000,0000,0000,,Hands up. Ready position.
Dialogue: 0,0:23:08.81,0:23:10.68,Default,,0000,0000,0000,,Now you choose how hard you're going to work,
Dialogue: 0,0:23:11.02,0:23:13.12,Default,,0000,0000,0000,,but you can push yourself on this one,
Dialogue: 0,0:23:13.44,0:23:15.20,Default,,0000,0000,0000,,challenge yourself. That's all I ask.
Dialogue: 0,0:23:16.21,0:23:19.01,Default,,0000,0000,0000,,Now, all I ask here is that you add on to the squats,
Dialogue: 0,0:23:19.74,0:23:21.59,Default,,0000,0000,0000,,one knee up, right then left.
Dialogue: 0,0:23:22.22,0:23:22.73,Default,,0000,0000,0000,,Knee up.
Dialogue: 0,0:23:23.78,0:23:24.86,Default,,0000,0000,0000,,When you add the knee,
Dialogue: 0,0:23:25.58,0:23:27.45,Default,,0000,0000,0000,,lead with the hip, get the hip up there.
Dialogue: 0,0:23:27.82,0:23:29.52,Default,,0000,0000,0000,,It's almost like the hip is driving.
Dialogue: 0,0:23:30.20,0:23:32.22,Default,,0000,0000,0000,,The knee is just along for the ride.
Dialogue: 0,0:23:33.01,0:23:35.06,Default,,0000,0000,0000,,Now show me that snap kick.
Dialogue: 0,0:23:35.48,0:23:37.46,Default,,0000,0000,0000,,This segment's going to be a little slower.
Dialogue: 0,0:23:37.87,0:23:39.25,Default,,0000,0000,0000,,So I don't you to focus
Dialogue: 0,0:23:39.56,0:23:40.93,Default,,0000,0000,0000,,on the strength.
Dialogue: 0,0:23:41.11,0:23:42.19,Default,,0000,0000,0000,,Come on down.
Dialogue: 0,0:23:44.99,0:23:47.83,Default,,0000,0000,0000,,Beautiful. You're striking at the top of the foot
Dialogue: 0,0:23:48.42,0:23:51.46,Default,,0000,0000,0000,,slight lean back, core engaged. Helps protect the lower back.
Dialogue: 0,0:23:52.14,0:23:53.43,Default,,0000,0000,0000,,Here's a change,
Dialogue: 0,0:23:53.73,0:23:58.03,Default,,0000,0000,0000,,front kick right. Then a shin block, tap down, shin block, squat,
Dialogue: 0,0:23:58.49,0:23:59.11,Default,,0000,0000,0000,,left,
Dialogue: 0,0:24:00.89,0:24:01.58,Default,,0000,0000,0000,,again.
Dialogue: 0,0:24:02.53,0:24:05.80,Default,,0000,0000,0000,,Kick, tap, shin, squat,
Dialogue: 0,0:24:05.92,0:24:07.34,Default,,0000,0000,0000,,kick, tap,
Dialogue: 0,0:24:07.49,0:24:08.34,Default,,0000,0000,0000,,shin,
Dialogue: 0,0:24:08.44,0:24:09.21,Default,,0000,0000,0000,,down,
Dialogue: 0,0:24:12.63,0:24:15.00,Default,,0000,0000,0000,,kick, tap, shin.
Dialogue: 0,0:24:15.28,0:24:15.81,Default,,0000,0000,0000,,Yes.
Dialogue: 0,0:24:17.87,0:24:19.02,Default,,0000,0000,0000,,Can we add on to that?
Dialogue: 0,0:24:19.51,0:24:20.13,Default,,0000,0000,0000,,Yes.
Dialogue: 0,0:24:20.97,0:24:22.49,Default,,0000,0000,0000,,Here we go, front and shin.
Dialogue: 0,0:24:23.32,0:24:25.18,Default,,0000,0000,0000,,I need two crosses here
Dialogue: 0,0:24:25.49,0:24:26.71,Default,,0000,0000,0000,,now. Duck away.
Dialogue: 0,0:24:27.44,0:24:28.91,Default,,0000,0000,0000,,Kick, squat left,
Dialogue: 0,0:24:29.61,0:24:30.34,Default,,0000,0000,0000,,shin,
Dialogue: 0,0:24:30.97,0:24:31.96,Default,,0000,0000,0000,,cross,
Dialogue: 0,0:24:32.79,0:24:33.76,Default,,0000,0000,0000,,duck away,
Dialogue: 0,0:24:33.98,0:24:35.42,Default,,0000,0000,0000,,squat kick right,
Dialogue: 0,0:24:36.25,0:24:36.86,Default,,0000,0000,0000,,shin.
Dialogue: 0,0:24:37.76,0:24:38.56,Default,,0000,0000,0000,,Cross two,
Dialogue: 0,0:24:39.59,0:24:40.43,Default,,0000,0000,0000,,back away.
Dialogue: 0,0:24:40.71,0:24:42.25,Default,,0000,0000,0000,,Squat kick left. Here we go.
Dialogue: 0,0:24:42.69,0:24:44.05,Default,,0000,0000,0000,,Shin right here,
Dialogue: 0,0:24:44.71,0:24:45.69,Default,,0000,0000,0000,,cross,
Dialogue: 0,0:24:46.13,0:24:46.98,Default,,0000,0000,0000,,duck away,
Dialogue: 0,0:24:47.59,0:24:48.96,Default,,0000,0000,0000,,right side again. Let's go.
Dialogue: 0,0:24:51.06,0:24:52.00,Default,,0000,0000,0000,,Cross two.
Dialogue: 0,0:24:52.17,0:24:54.01,Default,,0000,0000,0000,,I love this one. Duck,
Dialogue: 0,0:24:54.57,0:24:55.85,Default,,0000,0000,0000,,squat kick left,
Dialogue: 0,0:24:56.22,0:24:57.34,Default,,0000,0000,0000,,and kick, shin,
Dialogue: 0,0:24:58.06,0:24:58.75,Default,,0000,0000,0000,,cross,
Dialogue: 0,0:24:59.43,0:25:00.38,Default,,0000,0000,0000,,duck away,
Dialogue: 0,0:25:00.56,0:25:06.17,Default,,0000,0000,0000,,one more time each side. Here we go. A squat front kick. Tap down, shin, cross two,
Dialogue: 0,0:25:06.39,0:25:07.31,Default,,0000,0000,0000,,duck away.
Dialogue: 0,0:25:07.75,0:25:09.06,Default,,0000,0000,0000,,Other side. Here it is.
Dialogue: 0,0:25:09.84,0:25:10.35,Default,,0000,0000,0000,,Up,
Dialogue: 0,0:25:11.29,0:25:12.11,Default,,0000,0000,0000,,shin,
Dialogue: 0,0:25:12.29,0:25:15.62,Default,,0000,0000,0000,,cross, duck away. Just squat front kick. Here we go.
Dialogue: 0,0:25:15.63,0:25:19.23,Default,,0000,0000,0000,,Squat front kick, slight lean back. Leave with the hip,
Dialogue: 0,0:25:19.52,0:25:23.18,Default,,0000,0000,0000,,extend from the knee, use your quadricep, then use your hamstring to pull back.
Dialogue: 0,0:25:23.40,0:25:25.27,Default,,0000,0000,0000,,Come on, watch that knee. Easy does it.
Dialogue: 0,0:25:26.11,0:25:29.79,Default,,0000,0000,0000,,Moving on, I need one squat three kicks in a row. Squat,
Dialogue: 0,0:25:29.91,0:25:32.20,Default,,0000,0000,0000,,kick, kick, do it again.
Dialogue: 0,0:25:32.42,0:25:36.09,Default,,0000,0000,0000,,Other side kick, this time kick, knee, kick.
Dialogue: 0,0:25:36.57,0:25:39.25,Default,,0000,0000,0000,,Kick, just knee, and kick. Yes.
Dialogue: 0,0:25:39.95,0:25:44.68,Default,,0000,0000,0000,,Beautiful. That feels good. Do that again. Swap and a kick, one knee
Dialogue: 0,0:25:44.82,0:25:45.57,Default,,0000,0000,0000,,and a kick.
Dialogue: 0,0:25:46.51,0:25:50.34,Default,,0000,0000,0000,,You've got it. Come on, I need two more times. One each side. That's all,
Dialogue: 0,0:25:50.87,0:25:52.26,Default,,0000,0000,0000,,up and up.
Dialogue: 0,0:25:53.34,0:25:54.06,Default,,0000,0000,0000,,There you go.
Dialogue: 0,0:25:54.16,0:25:55.84,Default,,0000,0000,0000,,Just squat kick
Dialogue: 0,0:25:56.01,0:25:56.54,Default,,0000,0000,0000,,there.
Dialogue: 0,0:25:57.39,0:25:59.20,Default,,0000,0000,0000,,Beautiful. Two more. Only
Dialogue: 0,0:26:00.30,0:26:02.50,Default,,0000,0000,0000,,just front kick right left.
Dialogue: 0,0:26:03.28,0:26:09.32,Default,,0000,0000,0000,,Now we got to do next. We go straight into a jump rope ski, jump rope ski. Let's go
Dialogue: 0,0:26:10.18,0:26:12.25,Default,,0000,0000,0000,,now. Front kick right
Dialogue: 0,0:26:12.49,0:26:13.95,Default,,0000,0000,0000,,and lunge back right,
Dialogue: 0,0:26:14.10,0:26:15.87,Default,,0000,0000,0000,,ski left, right, jump rope,
Dialogue: 0,0:26:17.70,0:26:19.21,Default,,0000,0000,0000,,front kick left,
Dialogue: 0,0:26:19.50,0:26:20.52,Default,,0000,0000,0000,,lunge back,
Dialogue: 0,0:26:21.59,0:26:22.37,Default,,0000,0000,0000,,ski,
Dialogue: 0,0:26:23.45,0:26:24.53,Default,,0000,0000,0000,,beautiful,
Dialogue: 0,0:26:24.63,0:26:25.72,Default,,0000,0000,0000,,front kick right,
Dialogue: 0,0:26:26.40,0:26:27.39,Default,,0000,0000,0000,,lunge back,
Dialogue: 0,0:26:28.39,0:26:29.53,Default,,0000,0000,0000,,ski left.
Dialogue: 0,0:26:30.44,0:26:31.42,Default,,0000,0000,0000,,You got it. Come on,
Dialogue: 0,0:26:31.91,0:26:32.82,Default,,0000,0000,0000,,front kick,
Dialogue: 0,0:26:33.29,0:26:35.60,Default,,0000,0000,0000,,lunge. I need a couple more on each side.
Dialogue: 0,0:26:38.11,0:26:40.60,Default,,0000,0000,0000,,Ski, front kick. Give me the lunge.
Dialogue: 0,0:26:42.10,0:26:42.66,Default,,0000,0000,0000,,Ski left,
Dialogue: 0,0:26:44.88,0:26:45.93,Default,,0000,0000,0000,,front kick,
Dialogue: 0,0:26:46.06,0:26:46.59,Default,,0000,0000,0000,,lunge,
Dialogue: 0,0:26:47.73,0:26:49.23,Default,,0000,0000,0000,,one more time each side. Ski,
Dialogue: 0,0:26:50.93,0:26:52.95,Default,,0000,0000,0000,,front kick, lunge right.
Dialogue: 0,0:26:54.35,0:26:56.17,Default,,0000,0000,0000,,Last time, ski left
Dialogue: 0,0:26:57.97,0:26:59.32,Default,,0000,0000,0000,,and a front kick, lunge.
Dialogue: 0,0:27:00.01,0:27:00.98,Default,,0000,0000,0000,,You got it,
Dialogue: 0,0:27:01.23,0:27:02.51,Default,,0000,0000,0000,,just front kick.
Dialogue: 0,0:27:03.64,0:27:04.23,Default,,0000,0000,0000,,Whoa,
Dialogue: 0,0:27:04.84,0:27:05.95,Default,,0000,0000,0000,,beautiful.
Dialogue: 0,0:27:08.65,0:27:09.99,Default,,0000,0000,0000,,Four more. Right?
Dialogue: 0,0:27:10.89,0:27:14.12,Default,,0000,0000,0000,,And let's finish the segment strong. Last one,
Dialogue: 0,0:27:14.24,0:27:16.75,Default,,0000,0000,0000,,march it out right here. Nicely done.
Dialogue: 0,0:27:17.64,0:27:21.54,Default,,0000,0000,0000,,This is your opportunity now to switch off for the combat interval.
Dialogue: 0,0:27:21.99,0:27:25.23,Default,,0000,0000,0000,,So go grab that body bar and switch off or
Dialogue: 0,0:27:25.43,0:27:29.74,Default,,0000,0000,0000,,stick with us. We've got one more segment of cardio kickboxing for you ready to go.
Dialogue: 0,0:27:30.33,0:27:33.86,Default,,0000,0000,0000,,So if you're staying with us, deeper march, come on, make it big.
Dialogue: 0,0:27:34.04,0:27:37.94,Default,,0000,0000,0000,,Now take it to a step touch right left. Take it right and left.
Dialogue: 0,0:27:37.95,0:27:41.97,Default,,0000,0000,0000,,Last segment, I want you to make this strong and powerful double step,
Dialogue: 0,0:27:41.98,0:27:43.28,Default,,0000,0000,0000,,two steps to the right.
Dialogue: 0,0:27:43.63,0:27:44.46,Default,,0000,0000,0000,,Take it back
Dialogue: 0,0:27:45.23,0:27:45.88,Default,,0000,0000,0000,,and again,
Dialogue: 0,0:27:47.36,0:27:49.69,Default,,0000,0000,0000,,hand up in ready position right here. Bring them up.
Dialogue: 0,0:27:50.55,0:27:51.23,Default,,0000,0000,0000,,Beautiful.
Dialogue: 0,0:27:51.24,0:27:55.93,Default,,0000,0000,0000,,Get a little lower, lower your profile, bend the knees, hinge forward at the hips,
Dialogue: 0,0:27:55.94,0:27:57.09,Default,,0000,0000,0000,,little tap on the end.
Dialogue: 0,0:27:57.30,0:27:57.91,Default,,0000,0000,0000,,Tap,
Dialogue: 0,0:27:59.04,0:27:59.28,Default,,0000,0000,0000,,tap,
Dialogue: 0,0:28:00.70,0:28:01.55,Default,,0000,0000,0000,,beautiful.
Dialogue: 0,0:28:01.68,0:28:04.11,Default,,0000,0000,0000,,When you tap, give me a rotation, rotate.
Dialogue: 0,0:28:04.84,0:28:05.56,Default,,0000,0000,0000,,There you go.
Dialogue: 0,0:28:06.78,0:28:10.78,Default,,0000,0000,0000,,All we're going to do here is add on to the end. I want a bob and weave right here.
Dialogue: 0,0:28:11.14,0:28:12.54,Default,,0000,0000,0000,,Now, double step left,
Dialogue: 0,0:28:12.98,0:28:14.09,Default,,0000,0000,0000,,bob and weave,
Dialogue: 0,0:28:14.66,0:28:15.68,Default,,0000,0000,0000,,double step,
Dialogue: 0,0:28:16.26,0:28:17.39,Default,,0000,0000,0000,,bob and weave.
Dialogue: 0,0:28:17.97,0:28:22.49,Default,,0000,0000,0000,,Take it back, use whatever room you have to move here. Now, double step, right,
Dialogue: 0,0:28:22.97,0:28:25.81,Default,,0000,0000,0000,,bob and weave, step and hook, hook it.
Dialogue: 0,0:28:25.99,0:28:27.44,Default,,0000,0000,0000,,Now, rib shot,
Dialogue: 0,0:28:27.75,0:28:29.34,Default,,0000,0000,0000,,double step to the left,
Dialogue: 0,0:28:29.44,0:28:30.55,Default,,0000,0000,0000,,bob and weave,
Dialogue: 0,0:28:31.13,0:28:36.09,Default,,0000,0000,0000,,hook two times left and right, rib shot round the side. Double step.
Dialogue: 0,0:28:36.41,0:28:37.85,Default,,0000,0000,0000,,Show me how strong you are.
Dialogue: 0,0:28:38.21,0:28:40.92,Default,,0000,0000,0000,,Hook it, aim for the cheek, now aim for the rib cage.
Dialogue: 0,0:28:41.17,0:28:42.46,Default,,0000,0000,0000,,Double step, go,
Dialogue: 0,0:28:43.35,0:28:43.79,Default,,0000,0000,0000,,bob weave.
Dialogue: 0,0:28:44.68,0:28:45.69,Default,,0000,0000,0000,,There you go. Hook it.
Dialogue: 0,0:28:46.47,0:28:47.86,Default,,0000,0000,0000,,Good. Option,
Dialogue: 0,0:28:47.99,0:28:49.21,Default,,0000,0000,0000,,add a little jump in the middle.
Dialogue: 0,0:28:49.59,0:28:49.72,Default,,0000,0000,0000,,Bob
Dialogue: 0,0:28:50.13,0:28:50.34,Default,,0000,0000,0000,,weave,
Dialogue: 0,0:28:51.32,0:28:52.13,Default,,0000,0000,0000,,hook it
Dialogue: 0,0:28:52.72,0:28:53.97,Default,,0000,0000,0000,,rib shot,
Dialogue: 0,0:28:54.16,0:28:56.25,Default,,0000,0000,0000,,double step. Jump if you want,
Dialogue: 0,0:28:56.78,0:28:57.91,Default,,0000,0000,0000,,bob and weave,
Dialogue: 0,0:28:57.91,0:28:58.81,Default,,0000,0000,0000,,hook it,
Dialogue: 0,0:28:59.73,0:29:01.07,Default,,0000,0000,0000,,rib shot,
Dialogue: 0,0:29:01.32,0:29:02.79,Default,,0000,0000,0000,,two more times each way.
Dialogue: 0,0:29:03.03,0:29:03.71,Default,,0000,0000,0000,,Here we go,
Dialogue: 0,0:29:04.86,0:29:05.91,Default,,0000,0000,0000,,hook two times.
Dialogue: 0,0:29:06.39,0:29:08.57,Default,,0000,0000,0000,,Rib shot. Take it back to the left down, go,
Dialogue: 0,0:29:10.84,0:29:10.86,Default,,0000,0000,0000,,hook
Dialogue: 0,0:29:11.16,0:29:12.24,Default,,0000,0000,0000,,two times
Dialogue: 0,0:29:12.47,0:29:15.52,Default,,0000,0000,0000,,and a rib shot, one more to the right. Let's go
Dialogue: 0,0:29:17.54,0:29:19.01,Default,,0000,0000,0000,,hook it right here.
Dialogue: 0,0:29:19.13,0:29:22.21,Default,,0000,0000,0000,,Rib shot. Take it back to the left,
Dialogue: 0,0:29:22.87,0:29:23.63,Default,,0000,0000,0000,,bob weave,
Dialogue: 0,0:29:24.42,0:29:26.43,Default,,0000,0000,0000,,hook it. Little change,
Dialogue: 0,0:29:26.77,0:29:28.56,Default,,0000,0000,0000,,double step only,
Dialogue: 0,0:29:28.79,0:29:29.87,Default,,0000,0000,0000,,bob and weave,
Dialogue: 0,0:29:30.45,0:29:31.68,Default,,0000,0000,0000,,double step,
Dialogue: 0,0:29:32.22,0:29:33.19,Default,,0000,0000,0000,,bob and weave.
Dialogue: 0,0:29:33.65,0:29:38.20,Default,,0000,0000,0000,,Now double step, turn the bob and weave forward to us. Double step,
Dialogue: 0,0:29:38.46,0:29:40.30,Default,,0000,0000,0000,,bob and weave, turn to us.
Dialogue: 0,0:29:40.69,0:29:43.26,Default,,0000,0000,0000,,Now, double step, turn it up, bob and weave.
Dialogue: 0,0:29:43.27,0:29:46.48,Default,,0000,0000,0000,,Now shuffle forward to us, double step back,
Dialogue: 0,0:29:46.90,0:29:48.16,Default,,0000,0000,0000,,double step to the left.
Dialogue: 0,0:29:48.83,0:29:50.13,Default,,0000,0000,0000,,Bob and weave, turn it up.
Dialogue: 0,0:29:50.50,0:29:51.49,Default,,0000,0000,0000,,Shuffle,
Dialogue: 0,0:29:52.23,0:29:53.58,Default,,0000,0000,0000,,double step, go back,
Dialogue: 0,0:29:53.97,0:29:55.18,Default,,0000,0000,0000,,move right. Let's go.
Dialogue: 0,0:29:55.54,0:29:56.33,Default,,0000,0000,0000,,Turn it up.
Dialogue: 0,0:29:57.25,0:29:58.11,Default,,0000,0000,0000,,Shuffle,
Dialogue: 0,0:29:58.84,0:29:59.67,Default,,0000,0000,0000,,step back,
Dialogue: 0,0:30:00.75,0:30:01.62,Default,,0000,0000,0000,,double step,
Dialogue: 0,0:30:02.50,0:30:02.64,Default,,0000,0000,0000,,bob and
Dialogue: 0,0:30:02.78,0:30:02.80,Default,,0000,0000,0000,,weave,
Dialogue: 0,0:30:03.94,0:30:06.49,Default,,0000,0000,0000,,shuffle. Adding on to that shuffle,
Dialogue: 0,0:30:06.83,0:30:08.00,Default,,0000,0000,0000,,double step,
Dialogue: 0,0:30:08.65,0:30:14.01,Default,,0000,0000,0000,,bob and weave, shuffle cross, right arm comes across, double step forward, back,
Dialogue: 0,0:30:14.02,0:30:15.10,Default,,0000,0000,0000,,double step left,
Dialogue: 0,0:30:15.39,0:30:16.21,Default,,0000,0000,0000,,bob weave,
Dialogue: 0,0:30:17.06,0:30:18.41,Default,,0000,0000,0000,,shuffle cross,
Dialogue: 0,0:30:19.18,0:30:21.58,Default,,0000,0000,0000,,step back to the right. Let's go.
Dialogue: 0,0:30:21.69,0:30:22.72,Default,,0000,0000,0000,,Turn it up.
Dialogue: 0,0:30:23.69,0:30:25.18,Default,,0000,0000,0000,,Shuffle cross,
Dialogue: 0,0:30:25.41,0:30:30.87,Default,,0000,0000,0000,,take it back, double step. Go make this as big as you can, you know it now,
Dialogue: 0,0:30:31.23,0:30:32.59,Default,,0000,0000,0000,,shuffle cross
Dialogue: 0,0:30:32.89,0:30:34.74,Default,,0000,0000,0000,,one more time each way. Let's go.
Dialogue: 0,0:30:35.09,0:30:35.88,Default,,0000,0000,0000,,Turn it up.
Dialogue: 0,0:30:36.45,0:30:39.61,Default,,0000,0000,0000,,Shuffle cross. Show me how strong you are.
Dialogue: 0,0:30:40.29,0:30:40.46,Default,,0000,0000,0000,,Almost
Dialogue: 0,0:30:40.57,0:30:41.54,Default,,0000,0000,0000,,finish up now,
Dialogue: 0,0:30:41.87,0:30:42.63,Default,,0000,0000,0000,,turn it up.
Dialogue: 0,0:30:43.53,0:30:44.63,Default,,0000,0000,0000,,Shuffle cross.
Dialogue: 0,0:30:45.63,0:30:46.39,Default,,0000,0000,0000,,Take back step
Dialogue: 0,0:30:46.68,0:30:48.06,Default,,0000,0000,0000,,touch, hold it, shake it up.
Dialogue: 0,0:30:49.71,0:30:50.66,Default,,0000,0000,0000,,How are we?
Dialogue: 0,0:30:51.30,0:30:51.37,Default,,0000,0000,0000,,Oh,
Dialogue: 0,0:30:51.54,0:30:52.71,Default,,0000,0000,0000,,feels good.
Dialogue: 0,0:30:53.14,0:30:54.12,Default,,0000,0000,0000,,You're not done.
Dialogue: 0,0:30:54.73,0:30:55.61,Default,,0000,0000,0000,,Opponent
Dialogue: 0,0:30:55.83,0:30:58.11,Default,,0000,0000,0000,,on the right side. Hands up.
Dialogue: 0,0:30:59.27,0:31:00.67,Default,,0000,0000,0000,,What I'm going to ask for,
Dialogue: 0,0:31:00.82,0:31:02.32,Default,,0000,0000,0000,,one step touch
Dialogue: 0,0:31:02.81,0:31:05.59,Default,,0000,0000,0000,,and a repeater shin block for three. Are you ready?
Dialogue: 0,0:31:05.77,0:31:11.38,Default,,0000,0000,0000,,Step touch for three, shin block, step touch. Here we go. Three, three, two, one. Don't forget that
Dialogue: 0,0:31:11.49,0:31:14.48,Default,,0000,0000,0000,,oblique crunch. Three, two, one.
Dialogue: 0,0:31:15.01,0:31:16.51,Default,,0000,0000,0000,,Now I'm going to show you
Dialogue: 0,0:31:17.17,0:31:18.57,Default,,0000,0000,0000,,the whole sequence.
Dialogue: 0,0:31:19.08,0:31:21.63,Default,,0000,0000,0000,,I'm going to ask Tamara and Dana to come with me
Dialogue: 0,0:31:22.21,0:31:25.09,Default,,0000,0000,0000,,and then you at home, you just jump in whenever you're ready, ready?
Dialogue: 0,0:31:25.42,0:31:29.21,Default,,0000,0000,0000,,It's a step, step, roundhouse, step, step, double shin block,
Dialogue: 0,0:31:29.50,0:31:33.19,Default,,0000,0000,0000,,just like that. Step, step, roundhouse, step, step, shin,
Dialogue: 0,0:31:33.52,0:31:35.83,Default,,0000,0000,0000,,shin. So walk, walk, roundhouse, walk, walk,
Dialogue: 0,0:31:36.15,0:31:37.47,Default,,0000,0000,0000,,shin, just like that.
Dialogue: 0,0:31:38.70,0:31:40.49,Default,,0000,0000,0000,,Can I get four more just like that?
Dialogue: 0,0:31:40.50,0:31:43.94,Default,,0000,0000,0000,,Give me four, feel good about this move and then we'll tack another move on.
Dialogue: 0,0:31:45.90,0:31:46.90,Default,,0000,0000,0000,,Beautiful,
Dialogue: 0,0:31:48.05,0:31:48.89,Default,,0000,0000,0000,,up,
Dialogue: 0,0:31:49.00,0:31:53.66,Default,,0000,0000,0000,,one more time. Next move, you know and love, it's a jab cross slip away.
Dialogue: 0,0:31:58.29,0:31:59.35,Default,,0000,0000,0000,,I'm going to need
Dialogue: 0,0:31:59.51,0:32:02.82,Default,,0000,0000,0000,,two of these just tacked on to the end.
Dialogue: 0,0:32:03.17,0:32:04.27,Default,,0000,0000,0000,,Ready or not.
Dialogue: 0,0:32:05.12,0:32:06.86,Default,,0000,0000,0000,,Step, step, roundhouse,
Dialogue: 0,0:32:07.64,0:32:08.60,Default,,0000,0000,0000,,double shin,
Dialogue: 0,0:32:08.71,0:32:11.18,Default,,0000,0000,0000,,jab cross slip away. One more,
Dialogue: 0,0:32:11.97,0:32:13.67,Default,,0000,0000,0000,,step, step, roundhouse,
Dialogue: 0,0:32:14.18,0:32:15.14,Default,,0000,0000,0000,,double shin,
Dialogue: 0,0:32:15.71,0:32:16.94,Default,,0000,0000,0000,,jab cross slip.
Dialogue: 0,0:32:17.41,0:32:18.30,Default,,0000,0000,0000,,That's it.
Dialogue: 0,0:32:18.85,0:32:20.31,Default,,0000,0000,0000,,Step, step. Here we go,
Dialogue: 0,0:32:20.98,0:32:21.76,Default,,0000,0000,0000,,double shin,
Dialogue: 0,0:32:22.50,0:32:23.51,Default,,0000,0000,0000,,jab cross slip.
Dialogue: 0,0:32:24.92,0:32:26.76,Default,,0000,0000,0000,,One more just like that for fun.
Dialogue: 0,0:32:28.49,0:32:29.85,Default,,0000,0000,0000,,Jab cross slip,
Dialogue: 0,0:32:30.14,0:32:34.71,Default,,0000,0000,0000,,hold the jab cross slip, one on the right now. Switch to the left switch,
Dialogue: 0,0:32:35.41,0:32:36.37,Default,,0000,0000,0000,,switch,
Dialogue: 0,0:32:36.99,0:32:39.66,Default,,0000,0000,0000,,whatever room you have. I want you to use it.
Dialogue: 0,0:32:40.02,0:32:41.44,Default,,0000,0000,0000,,The beautiful thing is
Dialogue: 0,0:32:41.79,0:32:45.23,Default,,0000,0000,0000,,you get to decide how hard you're going to work. Come on,
Dialogue: 0,0:32:45.56,0:32:46.91,Default,,0000,0000,0000,,work it out now. Four.
Dialogue: 0,0:32:48.93,0:32:50.07,Default,,0000,0000,0000,,Give me now three.
Dialogue: 0,0:32:52.31,0:32:53.38,Default,,0000,0000,0000,,Here we go. Two.
Dialogue: 0,0:32:54.05,0:32:56.53,Default,,0000,0000,0000,,We're almost there. One right, one left.
Dialogue: 0,0:32:57.44,0:32:59.50,Default,,0000,0000,0000,,Hold on the right side, add a knee, let's go.
Dialogue: 0,0:32:59.69,0:32:59.94,Default,,0000,0000,0000,,Knee up,
Dialogue: 0,0:33:00.72,0:33:02.44,Default,,0000,0000,0000,,up. Knee up, up.
Dialogue: 0,0:33:03.67,0:33:04.33,Default,,0000,0000,0000,,Reach pull,
Dialogue: 0,0:33:04.88,0:33:07.80,Default,,0000,0000,0000,,remember that knee straight from the warmup, reach pull.
Dialogue: 0,0:33:07.88,0:33:10.10,Default,,0000,0000,0000,,Bring that right knee to the left elbow.
Dialogue: 0,0:33:11.08,0:33:12.70,Default,,0000,0000,0000,,Jump cross give me three knees now.
Dialogue: 0,0:33:13.68,0:33:15.99,Default,,0000,0000,0000,,Three, two, one,
Dialogue: 0,0:33:17.11,0:33:21.80,Default,,0000,0000,0000,,three. That's it. That's it. Now, we can't just leave it alone with three knees.
Dialogue: 0,0:33:21.99,0:33:25.26,Default,,0000,0000,0000,,I want one knee, one cross, one knee. Next time here we go.
Dialogue: 0,0:33:25.60,0:33:26.81,Default,,0000,0000,0000,,Jab cross,
Dialogue: 0,0:33:26.95,0:33:27.38,Default,,0000,0000,0000,,knee,
Dialogue: 0,0:33:27.63,0:33:28.51,Default,,0000,0000,0000,,cross,
Dialogue: 0,0:33:28.64,0:33:29.90,Default,,0000,0000,0000,,knee, jab cross,
Dialogue: 0,0:33:30.27,0:33:30.57,Default,,0000,0000,0000,,knee,
Dialogue: 0,0:33:30.89,0:33:32.37,Default,,0000,0000,0000,,cross, and knee.
Dialogue: 0,0:33:33.23,0:33:34.04,Default,,0000,0000,0000,,That's it.
Dialogue: 0,0:33:34.83,0:33:35.73,Default,,0000,0000,0000,,One more.
Dialogue: 0,0:33:36.19,0:33:39.93,Default,,0000,0000,0000,,Just cross knee. Here we go. It's a cross
Dialogue: 0,0:33:40.08,0:33:40.84,Default,,0000,0000,0000,,knee,
Dialogue: 0,0:33:42.01,0:33:45.24,Default,,0000,0000,0000,,full extension on that left arm. Get it all the way across the body.
Dialogue: 0,0:33:45.29,0:33:48.28,Default,,0000,0000,0000,,Rotate through that hip. Come up on that toe.
Dialogue: 0,0:33:48.53,0:33:49.64,Default,,0000,0000,0000,,Rotate. Bam.
Dialogue: 0,0:33:50.18,0:33:52.40,Default,,0000,0000,0000,,Just rotate. Now, rotate knee.
Dialogue: 0,0:33:54.41,0:33:56.06,Default,,0000,0000,0000,,Now focus
Dialogue: 0,0:33:56.36,0:33:57.64,Default,,0000,0000,0000,,on the core,
Dialogue: 0,0:33:57.88,0:33:59.35,Default,,0000,0000,0000,,tighten this move up.
Dialogue: 0,0:34:00.01,0:34:01.07,Default,,0000,0000,0000,,Rotate,
Dialogue: 0,0:34:01.23,0:34:02.59,Default,,0000,0000,0000,,knee, rotate.
Dialogue: 0,0:34:03.13,0:34:05.05,Default,,0000,0000,0000,,I need four more just like that. Come on.
Dialogue: 0,0:34:07.46,0:34:08.44,Default,,0000,0000,0000,,Come on,
Dialogue: 0,0:34:10.74,0:34:12.05,Default,,0000,0000,0000,,two more. Two more,
Dialogue: 0,0:34:13.93,0:34:15.45,Default,,0000,0000,0000,,Just rotate. Rotate,
Dialogue: 0,0:34:15.63,0:34:16.51,Default,,0000,0000,0000,,rotate.
Dialogue: 0,0:34:17.29,0:34:20.84,Default,,0000,0000,0000,,You notice now you're rotating left, right, left, right.
Dialogue: 0,0:34:20.97,0:34:21.89,Default,,0000,0000,0000,,How are we feeling?
Dialogue: 0,0:34:22.98,0:34:23.89,Default,,0000,0000,0000,,You ladies
Dialogue: 0,0:34:24.01,0:34:25.38,Default,,0000,0000,0000,,feeling ok?
Dialogue: 0,0:34:25.89,0:34:26.70,Default,,0000,0000,0000,,Uh oh Tamara
Dialogue: 0,0:34:26.85,0:34:27.89,Default,,0000,0000,0000,,says she's working hard.
Dialogue: 0,0:34:28.01,0:34:29.02,Default,,0000,0000,0000,,Are you working hard with Tamara?
Dialogue: 0,0:34:29.87,0:34:31.51,Default,,0000,0000,0000,,Yes. Yes. Come on, rotate, rotate,
Dialogue: 0,0:34:33.62,0:34:38.16,Default,,0000,0000,0000,,lock in the core. Keep the abdominal wall nice and tight. Drop down, hip, hip.
Dialogue: 0,0:34:41.03,0:34:46.93,Default,,0000,0000,0000,,Beautiful job. Now, slight turn to the left side, just turn, rotate, rotate.
Dialogue: 0,0:34:47.04,0:34:48.83,Default,,0000,0000,0000,,We're going to take our focus
Dialogue: 0,0:34:49.11,0:34:51.28,Default,,0000,0000,0000,,to the left side because guess what?
Dialogue: 0,0:34:51.56,0:34:52.81,Default,,0000,0000,0000,,We've got to go back.
Dialogue: 0,0:34:53.13,0:34:54.37,Default,,0000,0000,0000,,We got to pick all that up,
Dialogue: 0,0:34:56.03,0:34:57.59,Default,,0000,0000,0000,,take it down, take it down, take it down,
Dialogue: 0,0:34:59.78,0:35:00.54,Default,,0000,0000,0000,,diagonal.
Dialogue: 0,0:35:00.55,0:35:00.83,Default,,0000,0000,0000,,Now,
Dialogue: 0,0:35:00.84,0:35:04.69,Default,,0000,0000,0000,,this is going to get a little bit tougher because I'm going to take that wide base away.
Dialogue: 0,0:35:04.83,0:35:05.57,Default,,0000,0000,0000,,Ok?
Dialogue: 0,0:35:05.81,0:35:08.65,Default,,0000,0000,0000,,I want you to keep rotating downward. Keep the core working.
Dialogue: 0,0:35:08.82,0:35:10.86,Default,,0000,0000,0000,,Slide the left foot underneath the right,
Dialogue: 0,0:35:11.42,0:35:16.00,Default,,0000,0000,0000,,much more narrow base. Core has to engage
Dialogue: 0,0:35:16.35,0:35:17.47,Default,,0000,0000,0000,,to help you feel steady,
Dialogue: 0,0:35:18.58,0:35:20.69,Default,,0000,0000,0000,,pick it back up, rotate side, side,
Dialogue: 0,0:35:21.68,0:35:23.98,Default,,0000,0000,0000,,drop the arm, step touch left. Here we go.
Dialogue: 0,0:35:24.51,0:35:25.17,Default,,0000,0000,0000,,Shake it out.
Dialogue: 0,0:35:26.19,0:35:27.28,Default,,0000,0000,0000,,Beautiful.
Dialogue: 0,0:35:27.80,0:35:28.70,Default,,0000,0000,0000,,How are
Dialogue: 0,0:35:29.27,0:35:30.33,Default,,0000,0000,0000,,we? We're good. We're good.
Dialogue: 0,0:35:31.16,0:35:34.04,Default,,0000,0000,0000,,We have to even this side up
Dialogue: 0,0:35:34.38,0:35:38.39,Default,,0000,0000,0000,,with that step touch with a triple shin block. Can we?
Dialogue: 0,0:35:38.89,0:35:43.42,Default,,0000,0000,0000,,Let's do it. Your opponent's now on the left side. Step touch, triple shin. Let's go.
Dialogue: 0,0:35:43.43,0:35:44.54,Default,,0000,0000,0000,,Step touch, triple shin,
Dialogue: 0,0:35:44.66,0:35:47.61,Default,,0000,0000,0000,,three, two, one, step touch.
Dialogue: 0,0:35:48.05,0:35:50.25,Default,,0000,0000,0000,,I want a few more. Get a feel for the timing
Dialogue: 0,0:35:50.67,0:35:53.73,Default,,0000,0000,0000,,because if you even want to keep it here, guess what? That's ok
Dialogue: 0,0:35:53.86,0:35:55.24,Default,,0000,0000,0000,,because you're going to land
Dialogue: 0,0:35:55.38,0:35:58.17,Default,,0000,0000,0000,,on that same final shin block with us.
Dialogue: 0,0:35:58.51,0:36:00.06,Default,,0000,0000,0000,,One more just like that.
Dialogue: 0,0:36:00.55,0:36:05.02,Default,,0000,0000,0000,,Here we go. Step, step, roundhouse altogether, step, step, roundhouse, double shin
Dialogue: 0,0:36:05.82,0:36:08.31,Default,,0000,0000,0000,,again, step, step, roundhouse, double shin.
Dialogue: 0,0:36:08.66,0:36:09.41,Default,,0000,0000,0000,,There you go.
Dialogue: 0,0:36:09.66,0:36:11.93,Default,,0000,0000,0000,,Rehearse that on the side. Practice it.
Dialogue: 0,0:36:12.03,0:36:13.38,Default,,0000,0000,0000,,Feel good about it.
Dialogue: 0,0:36:14.06,0:36:15.48,Default,,0000,0000,0000,,Remember shin block,
Dialogue: 0,0:36:16.50,0:36:18.17,Default,,0000,0000,0000,,oblique crunch is your bonus.
Dialogue: 0,0:36:18.68,0:36:21.57,Default,,0000,0000,0000,,And on the roundhouse, that leg is straight up to the side.
Dialogue: 0,0:36:21.98,0:36:23.69,Default,,0000,0000,0000,,If it's not forward to the body
Dialogue: 0,0:36:24.35,0:36:29.24,Default,,0000,0000,0000,,and your shoelaces are not to the ceiling. Now, jab cross slip away,
Dialogue: 0,0:36:29.79,0:36:32.20,Default,,0000,0000,0000,,shoelaces are to the front. Remember that one.
Dialogue: 0,0:36:33.58,0:36:35.64,Default,,0000,0000,0000,,Want to keep that hip in line, right?
Dialogue: 0,0:36:36.46,0:36:37.94,Default,,0000,0000,0000,,Can we tack two of these on?
Dialogue: 0,0:36:38.50,0:36:39.43,Default,,0000,0000,0000,,I think we can.
Dialogue: 0,0:36:39.71,0:36:40.65,Default,,0000,0000,0000,,Let's try it.
Dialogue: 0,0:36:40.85,0:36:42.51,Default,,0000,0000,0000,,Step, step, roundhouse, let's go.
Dialogue: 0,0:36:43.96,0:36:46.18,Default,,0000,0000,0000,,Jab cross slip away two times.
Dialogue: 0,0:36:47.54,0:36:49.03,Default,,0000,0000,0000,,Step, step. Here it is.
Dialogue: 0,0:36:50.90,0:36:52.36,Default,,0000,0000,0000,,Jab cross slip. Let's go,
Dialogue: 0,0:36:54.04,0:36:55.58,Default,,0000,0000,0000,,step, step, go to work.
Dialogue: 0,0:36:57.61,0:36:58.70,Default,,0000,0000,0000,,Jab cross slip,
Dialogue: 0,0:37:00.81,0:37:02.25,Default,,0000,0000,0000,,step, step, roundhouse.
Dialogue: 0,0:37:03.75,0:37:05.12,Default,,0000,0000,0000,,Jab cross slip.
Dialogue: 0,0:37:06.06,0:37:08.48,Default,,0000,0000,0000,,I want two more just to make me feel good.
Dialogue: 0,0:37:10.94,0:37:10.96,Default,,0000,0000,0000,,Jab
Dialogue: 0,0:37:11.11,0:37:11.47,Default,,0000,0000,0000,,cross slip.
Dialogue: 0,0:37:13.38,0:37:14.68,Default,,0000,0000,0000,,One more time.
Dialogue: 0,0:37:16.64,0:37:18.08,Default,,0000,0000,0000,,Jab cross slip,
Dialogue: 0,0:37:18.70,0:37:22.50,Default,,0000,0000,0000,,one more jab cross slip. Then we switch, here we go. Switch other side.
Dialogue: 0,0:37:24.03,0:37:24.99,Default,,0000,0000,0000,,Option, add
Dialogue: 0,0:37:25.58,0:37:25.75,Default,,0000,0000,0000,,a little hop.
Dialogue: 0,0:37:26.05,0:37:27.98,Default,,0000,0000,0000,,Can you make it a little bigger?
Dialogue: 0,0:37:28.38,0:37:30.48,Default,,0000,0000,0000,,Can you push that heart rate up a little higher?
Dialogue: 0,0:37:30.90,0:37:34.18,Default,,0000,0000,0000,,Challenge yourself. That's all I ask. Come on.
Dialogue: 0,0:37:34.88,0:37:35.80,Default,,0000,0000,0000,,Do more
Dialogue: 0,0:37:36.10,0:37:37.74,Default,,0000,0000,0000,,than your body is used to.
Dialogue: 0,0:37:39.43,0:37:41.41,Default,,0000,0000,0000,,It is only through challenge
Dialogue: 0,0:37:41.66,0:37:43.43,Default,,0000,0000,0000,,we can create change, right?
Dialogue: 0,0:37:43.75,0:37:45.42,Default,,0000,0000,0000,,So show me you're willing to do it.
Dialogue: 0,0:37:45.97,0:37:47.07,Default,,0000,0000,0000,,Any form will come on.
Dialogue: 0,0:37:50.27,0:37:51.26,Default,,0000,0000,0000,,Stay strong.
Dialogue: 0,0:37:51.58,0:37:53.86,Default,,0000,0000,0000,,Hold on the left side, add a knee right here.
Dialogue: 0,0:37:54.54,0:37:55.20,Default,,0000,0000,0000,,Knee up,
Dialogue: 0,0:37:56.14,0:37:59.66,Default,,0000,0000,0000,,reach pull left knee to the right elbow. Come on. Come on.
Dialogue: 0,0:38:02.61,0:38:03.31,Default,,0000,0000,0000,,Again,
Dialogue: 0,0:38:04.87,0:38:06.69,Default,,0000,0000,0000,,jack cross give me three knees. Let's go.
Dialogue: 0,0:38:07.35,0:38:07.95,Default,,0000,0000,0000,,Three,
Dialogue: 0,0:38:08.83,0:38:09.67,Default,,0000,0000,0000,,again.
Dialogue: 0,0:38:10.98,0:38:16.53,Default,,0000,0000,0000,,Three, two, one. Keep it strong, rotate. Rotate. Come on.
Dialogue: 0,0:38:17.52,0:38:19.98,Default,,0000,0000,0000,,Pull, pull two more times.
Dialogue: 0,0:38:21.15,0:38:22.39,Default,,0000,0000,0000,,You know what I need next,
Dialogue: 0,0:38:22.76,0:38:24.68,Default,,0000,0000,0000,,one knee, one cross, one knee, ready.
Dialogue: 0,0:38:24.78,0:38:27.74,Default,,0000,0000,0000,,Jab cross. Here we go. Jab cross, knee, cross
Dialogue: 0,0:38:28.20,0:38:29.21,Default,,0000,0000,0000,,again.
Dialogue: 0,0:38:31.13,0:38:31.85,Default,,0000,0000,0000,,There we go.
Dialogue: 0,0:38:31.97,0:38:32.85,Default,,0000,0000,0000,,Two more.
Dialogue: 0,0:38:33.73,0:38:36.13,Default,,0000,0000,0000,,Knee, cross, knee,
Dialogue: 0,0:38:36.53,0:38:38.27,Default,,0000,0000,0000,,just cross
Dialogue: 0,0:38:38.38,0:38:39.08,Default,,0000,0000,0000,,knee.
Dialogue: 0,0:38:39.88,0:38:40.23,Default,,0000,0000,0000,,Yes.
Dialogue: 0,0:38:44.54,0:38:45.57,Default,,0000,0000,0000,,Come on. Come on.
Dialogue: 0,0:38:49.95,0:38:52.09,Default,,0000,0000,0000,,Just rotate with the knee. Let's go.
Dialogue: 0,0:38:53.11,0:38:54.46,Default,,0000,0000,0000,,Now, got to tighten it up.
Dialogue: 0,0:38:55.08,0:38:56.53,Default,,0000,0000,0000,,We're not extending the arm.
Dialogue: 0,0:38:57.04,0:38:58.52,Default,,0000,0000,0000,,Your levers are short.
Dialogue: 0,0:38:58.73,0:38:59.89,Default,,0000,0000,0000,,Keep it tight.
Dialogue: 0,0:39:00.46,0:39:01.65,Default,,0000,0000,0000,,Keep it in the core.
Dialogue: 0,0:39:02.98,0:39:03.43,Default,,0000,0000,0000,,Yeah.
Dialogue: 0,0:39:04.08,0:39:05.62,Default,,0000,0000,0000,,Come on four,
Dialogue: 0,0:39:06.53,0:39:07.16,Default,,0000,0000,0000,,three,
Dialogue: 0,0:39:08.14,0:39:08.69,Default,,0000,0000,0000,,two,
Dialogue: 0,0:39:09.69,0:39:11.56,Default,,0000,0000,0000,,rotate only, rotate only.
Dialogue: 0,0:39:13.71,0:39:14.27,Default,,0000,0000,0000,,Yeah.
Dialogue: 0,0:39:15.24,0:39:17.89,Default,,0000,0000,0000,,And now we�ll rotate right, left, right, left.
Dialogue: 0,0:39:19.81,0:39:20.91,Default,,0000,0000,0000,,Take it down a little bit.
Dialogue: 0,0:39:22.38,0:39:22.43,Default,,0000,0000,0000,,Hit, hip to
Dialogue: 0,0:39:22.56,0:39:22.58,Default,,0000,0000,0000,,hip.
Dialogue: 0,0:39:24.12,0:39:25.66,Default,,0000,0000,0000,,You feel that little thigh flexion?
Dialogue: 0,0:39:26.38,0:39:26.90,Default,,0000,0000,0000,,Oh, yeah.
Dialogue: 0,0:39:27.54,0:39:28.57,Default,,0000,0000,0000,,Just for fun.
Dialogue: 0,0:39:29.04,0:39:31.06,Default,,0000,0000,0000,,Too low, too high. Bend your knees.
Dialogue: 0,0:39:33.94,0:39:35.11,Default,,0000,0000,0000,,Come on, legs,
Dialogue: 0,0:39:35.46,0:39:36.33,Default,,0000,0000,0000,,you can do it.
Dialogue: 0,0:39:37.51,0:39:38.65,Default,,0000,0000,0000,,We're almost home.
Dialogue: 0,0:39:39.21,0:39:40.25,Default,,0000,0000,0000,,Don't give up.
Dialogue: 0,0:39:42.86,0:39:43.79,Default,,0000,0000,0000,,Come on, that's
Dialogue: 0,0:39:43.94,0:39:44.28,Default,,0000,0000,0000,,it.
Dialogue: 0,0:39:44.28,0:39:48.86,Default,,0000,0000,0000,,Eight, seven. Keep it strong core. Abdominal is nice and tight.
Dialogue: 0,0:39:48.95,0:39:52.78,Default,,0000,0000,0000,,Rotate, rotate, rotate only as far as what's comfortable before that lower back.
Dialogue: 0,0:39:52.79,0:39:53.55,Default,,0000,0000,0000,,Stay with it
Dialogue: 0,0:39:55.10,0:39:56.89,Default,,0000,0000,0000,,to the right side. Only take it right.
Dialogue: 0,0:39:58.56,0:40:01.41,Default,,0000,0000,0000,,That's it. That's it. Come on focus right, right.
Dialogue: 0,0:40:01.69,0:40:03.21,Default,,0000,0000,0000,,Now hammer it down diagonal.
Dialogue: 0,0:40:04.87,0:40:05.68,Default,,0000,0000,0000,,Yeah,
Dialogue: 0,0:40:06.34,0:40:09.45,Default,,0000,0000,0000,,that little bit of later flexion combined with the rotation. Yes.
Dialogue: 0,0:40:09.80,0:40:16.35,Default,,0000,0000,0000,,Eight, seven, six, five, four, three, step that right foot and slide in.
Dialogue: 0,0:40:17.49,0:40:19.65,Default,,0000,0000,0000,,Remember we take that wide base away,
Dialogue: 0,0:40:20.19,0:40:21.24,Default,,0000,0000,0000,,narrow base,
Dialogue: 0,0:40:21.70,0:40:24.68,Default,,0000,0000,0000,,more instability. Anytime you create instability,
Dialogue: 0,0:40:24.93,0:40:27.32,Default,,0000,0000,0000,,you create more challenge. Come on,
Dialogue: 0,0:40:27.84,0:40:29.32,Default,,0000,0000,0000,,rotate side, side, side side.
Dialogue: 0,0:40:31.26,0:40:33.98,Default,,0000,0000,0000,,That's it. That's it. Come on, four, three,
Dialogue: 0,0:40:34.18,0:40:34.76,Default,,0000,0000,0000,,hands on thighs,
Dialogue: 0,0:40:34.95,0:40:36.47,Default,,0000,0000,0000,,round down, spinal stretch.
Dialogue: 0,0:40:37.81,0:40:37.87,Default,,0000,0000,0000,,Oh,
Dialogue: 0,0:40:38.03,0:40:40.65,Default,,0000,0000,0000,,do it again. Release the lower back. It deserves it.
Dialogue: 0,0:40:41.59,0:40:42.41,Default,,0000,0000,0000,,Two more,
Dialogue: 0,0:40:44.96,0:40:45.84,Default,,0000,0000,0000,,one more.
Dialogue: 0,0:40:47.34,0:40:49.33,Default,,0000,0000,0000,,Shoulders roll back and down, release,
Dialogue: 0,0:40:49.52,0:40:50.36,Default,,0000,0000,0000,,elbows up,
Dialogue: 0,0:40:51.02,0:40:52.18,Default,,0000,0000,0000,,full arm,
Dialogue: 0,0:40:52.37,0:40:53.62,Default,,0000,0000,0000,,full arm again.
Dialogue: 0,0:40:54.27,0:40:56.37,Default,,0000,0000,0000,,You did a beautiful job.
Dialogue: 0,0:40:56.78,0:40:58.62,Default,,0000,0000,0000,,If you're going for one more interval
Dialogue: 0,0:40:58.91,0:41:01.57,Default,,0000,0000,0000,,back to the body bar you go, let's get with it.
Dialogue: 0,0:41:02.22,0:41:06.23,Default,,0000,0000,0000,,Otherwise, you have the option of your post-cardio cool down right up next.