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[ Music ]
>> I'm Jillian Michaels and this is Killer Buns and Thighs.
I'm talking about buns so rock-hard
that you could bounce a quarter off of them.
And thighs so lean and so mean
that they will destroy the sexiest dreams money could buy.
That's what you signed up for
and that's what I'm prepared to deliver.
Here's the deal.
I designed three, self-contained workouts.
Let's start with workout 1 and progress and 2 and then 3.
Workout 1 is a great way to get started and workout 3 is
for you totally crazy people out there.
But, any of these routines
in any combinations will get you killer results.
Here's what you'll need; a set of hand weights, a mat,
and for workout 2 and 3, have a chair nearby.
I always feature ways to modify exercises for beginners
and advanced version for maniacs.
So no excuses.
Pick a workout and let's do it.
[Background Music] Welcome to Killer Buns and Thighs Level 1.
Beginners, this time you will be keeping your eyes on Anita.
She's going to be showing you the slightly more accessible
version of the exercises.
For all you maniacs out there, eyes on Natalie.
>> Yeah.
>> Yeah.
>> Yeah.
>> Yeah. You may recognize these two rock stars
from 30 Day Shred.
They are joining me again today to motivate and inspire you.
So let's have a little fun.
Let's warm it up.
Ready guys?
>> Ready.
>> Jump it out.
I'm not reinventing the wheel here.
All I want to do is get your body warm, get your mind focused
so that I can kick your butt for the next roughly 30 minutes
or so depending upon my mood.
Isn't that right?
>> Yeah.
>> I always have a tendency to add a few
on if I feel I like it.
Really nice guys.
Nice and smooth.
Don't need to be slamming up and down just yet.
Just get it warm for 3 more seconds, 2, and 1.
Deep lunge, just drop and do a plank.
Hands right under the shoulders, core is engaged
and deep lunges, bring up the foot.
Drop it down and back, opposite foot, and back.
Let's talk form here.
What we're doing, is we're staying in the plank position
and we're alternating legs, bring it all the way
up on hands, just dropping the hips down nice and low,
getting a good, dynamic stretch on [inaudible] hip flexors,
your quadriceps, glutes and hamstrings,
really beautiful you two.
Give me another right here, and come back up to standing.
Open your feet a little wider than hip-width apart,
alternating side lunges, here we go.
Drop it and pop it and drop it and over.
Don't be laughing at me.
I will kill you in a short while.
All right [inaudible].
>> I'll laugh now.
>> I will let you laugh now,
because in a few minutes you're going to be crying,
precious tears of joy.
Precious. OK.
Let's have a look.
Notice how Nat is getting her *** way back, thigh parallel
to the ground, planting that inside leg, foot staying
on the ground, no rolling the ankle.
Beginners, you don't have to get quite as deep.
Two more. I still want that *** behind you.
Knees over the ankle.
Last time and back up.
Military march.
Feet hip-width apart.
Opposite arm.
Opposite leg.
Ready and lift it and lift it.
Now the whole the idea, core is engaged here,
still want to warm the core because we're going
to be utilizing that to get killer buns and thighs 'cause I
like body weight training for maximum results
and that means we still got to utilize core,
so core's got to be warm.
Don't bend you knee.
Keep a straight leg.
Pull from your lower abs, get a good stretch,
glutes and hammies, fire it up.
Give me some electricity here.
Two more. Up, last one, drive it.
Fantastic.
Pivoting crescent pose.
Ready and jump and switch, jump and switch.
I want your eyes following your hand, whole core, torso,
pivoting with the arms, give me a nice deep lunge on that.
I call it pivoting crescent pose 'cause we're pulling a little
bit from yoga on a crescent pose
which is back leg a little bit straighter, not fully bent,
sinking deep into the leg in the front, 90 degree angle.
I want a little momentum here.
I want the heart rate coming up.
Give me another one guys.
And last time over, center it, beautiful.
From the top, jump it out.
Rock and roll.
What you're going to see with each of these circuits is that-
we do each move twice.
So we roll through our moves.
Start again from the top and then move on to the next circuit
because I get bored easily.
And I-- there's no other answer.
That's the answer.
I get bored easily.
I don't want you to be bored.
That will really bum my flow.
I want you have fun, going to have fun with us.
Boredom sucks.
So, three seconds, two seconds and one, deep lunges.
Plank it out.
Good, good, good.
Ready guys?
Drop the foot, take it up.
Again, keep in mind, notice, we got the chest up, head up,
and then the hips and the *** go down.
I want a real dynamic stretch.
We're not bouncing or jerking this move.
But we're stretching through movement.
So that we're warming up the muscles,
and getting the heart rate going at the same time.
Big fan, dynamic stretching.
You don't want ever warm up with static stretching 'cause the
muscles are cold and you could get injured.
Whole idea here, injury prevention, get the mind focused
and ready to rock and roll.
Excellent guys, give me two more,
good, good, good, last one.
Rock and roll, pick it up, pick it up.
Fantastic.
Back to the top.
Open the legs, alternating side lunges.
And drop it.
Work as low as you can.
Really try to stick your butt behind you pressing it
into the wall.
I want you to be really careful that you don't do this.
I don't want to see that knee come over the toe.
And make sure that you don't roll
that ankle on the inside leg.
And keep that foot firmly planted.
Form is key.
Not only they're getting optimum results but to make sure
that you don't get hurt because that sucks.
That's kind of a bummer.
Again, we don't want that.
Last two, take it over.
Finish it nice and strong over here.
Fantastic.
Back to the center, military march.
Last time on these.
Ready and kick it up.
Now, this is our second go round on this warm up.
I want you to really start reaching for it.
Give me some intensity.
Get up there.
Come on. See what you got Broadway.
>>All right.
>>Oh, yeah.
>> That's Broadway.
>>I know. Broadway is over here doing the beginner version.
But that's not 'cause I like to be mean to you.
>>Yeah. I like that, too.
>>Come on Broadway, you can do it, you can do it.
Way up there.
That's exactly right.
Don't be telling me you ain't no Broadway.
You're a Rockette over there.
Two more, last one, fantastic.
OK, guys, pivoting crescent pose.
Twist and spin it out.
Have fun with this.
Give me a little hop in the middle.
Give me little fire.
Get ready to get your butt kicked.
Yea! Come on, pivot it out.
Almost there, excellent.
I want a nice twist through your waist.
Legs should be feeling it now.
Beautiful.
Give me two more, last one, good.
Next circuit.
OK, let's begin with the lunge-squat combo.
Ready?
>> Ready.
>> Dig in.
Lunge and squat, down the same leg and squat.
Real simple.
Real simple.
Nothing wrong with the basics.
It's all about the combinations and the sequences.
That's what we're going to be utilizing
to make this extra special *** burning work
out just for you.
And just in case you don't know the form on a lunge,
90 degree angle in both legs, keep the knees over the ankles.
Drop the leg in the back and inch from the ground.
And in your squat, *** comes back,
last one here and guys go parallel.
Fantastic.
Open it up guys, static sumo squat.
Feet to opposing walls, drop until you're parallel
to the ground and then pulse it.
Calf raises right here.
I like to use a lot of isometrics
when it comes to lower body.
And what that means is the static contraction
where we're not moving, little loose in the calves just
so you look hot in your heels with your skinny jeans
or if you feel the need to wear *** shorts and heels.
We don't need to talk about it.
I just want to make sure you're prepared for every situation.
But again those static contractions help you get ripped
legs without bulk.
Let's go three more, two more, one more.
And from here, hop it out.
Ready and little hops.
What I don't want you to do is land and drop.
I want you to be like a spring.
Stay in motion, modifiers.
You can just pop it up on the toes and come
in to what we called triple flexion
with a little calf raise.
Maniacs--
>>Ah, right here.
>>Give me some air.
>>Yeah.
>>Now I've decided I used to say--
I used to say your best Michael Jordan
but we should get more in current.
So who want to be?
You want to be Lebron?
>>Lebron.
>>Lebron. Give me your best Lebron.
Give me two more, one more.
Fantastic.
All right, now, let's take it back
into static contraction with a chair pose.
Lock it out and from here, raise your right leg.
Hi, how you doing?
Hi, how you like that?
How you like me now?
It sucks doesn't it?
I know. Beginners, if you can't find the balance, that's fine.
Give me a light toe tap.
Advanced. Oh, Natalie, electricity.
Biceps by the ears.
Arch that low back, belly button, hold in.
You're balancing, you're stabilizing.
You're already shaking.
You're so-- You're so done.
It's only circuit one.
Three, two, one.
Grab a pair of weights.
Anita, I'm going to lend you mine,
'cause I think you can handle it.
Stiff leg, dead lifts.
Really simple guys.
Feet together, hip-width apart.
Ready and drop it and come up and squeeze.
Form is key on this.
Make sure you've got a slight bend in the knee.
We call it a soft knee.
OK? The angle does not change in the legs
through out the movement.
You're bending at the waist, not the legs.
At the waist.
Back is flat.
You go down as far as you can with a flat back.
If you stretch too far, you got a round, it's too much.
When you come up, you pull,
you squeeze with your *** and your hammies.
Last one, all the way down, all the way up.
Natalie, you can hold those.
Anita why don't you pop those off to the side?
Opposite leg, one squat combo from the top.
Here we go and step it and drop and step and drop.
Everything is working right now.
You got an alternating lunge here,
pressing through the front leg, working the glute,
coming into the squat.
Here's the key.
You can get as crazy as you want to get with this
by adding more weight.
Keep in mind that these girls are going
to be at this all day long.
Because we want to provide you with the best taste possible.
So if I give them three,
don't be making no comments on my Facebook.
I don't want to hear it.
Last one right here, drop.
Excellent and sink it.
Perfection guys.
Now, why don't you lose one of those weights?
But I'm not going to be too nice to you.
Come into your sumo.
Here we go.
Sink it down, hold, and get ready guys.
Ready? Here we go and pop it.
Now get a good stretch on those inner thighs.
Tuck your tail bone under.
Squeeze your butt.
Sink as low as you can.
You can modify this and make it easier by your range of motion.
If you can't get your thighs parallel to the ground,
you can come up a little higher.
You'll still feel it.
It just won't be as difficult.
Three more seconds, two, and one.
And from here, pop it out.
Perfect. Now, that little combination should leave you
burning and that's the whole idea.
Push through it and give me everything you got.
Don't phone this in.
It doesn't take forever to get through this workout.
The harder you push yourself,
the faster you're going to see results.
And then quicker you'll be able to move
with more advanced level three.
OK, three more.
Last two, and one.
Perfect, chair pose, opposite leg, hip-width apart,
drop it down, get in your position and raise the leg.
This is extremely difficult.
Again, if you need to tap the toe, you can.
I want those arms up.
Good, good, good, shoulder-width, pulled in.
Low back arched, quad, right here shaking.
>>Burning.
>>Engage the low core--
engage your lower ab.
What are you doing?
Get the leg up there.
Don't be cheating and try to grab from me.
I saw that.
Hang on. Oh, look how cute you are when you're all perfect.
Three, two, and one.
Fantastic.
Dead lifts again.
Natalie, get your eights.
I don't want anybody talking about you.
OK? Ready guys?
And drop and squeeze.
Now, don't release your shoulder blades either.
I know that it's Killer Buns and thighs.
But I still need proper form.
Chest is up, eyes are forward.
Inhale down, exhale up.
At the very top of the movement, right here,
give that *** a nice tight squeeze.
Fantastic.
And after this, I need one more and-- fantastic.
OK, next circuit guys.
Drop the weights.
We're going to begin this one with a little cardio interval.
Butt kicks, ready?
Hit it. Now, you guys have probably seen this one before.
Again, like I said, not reinventing the wheel
on level one, but it's all about the combination of the moves
that we use and the sequence in which we use them.
So we got a little cardio interval
in here right now stretching
out those quads 'cause they have been working.
And making the hamstring, pull the heel into the glutes.
And again I like to mix this cardio into our routine
so we're burning fats while we're toning the muscles
that we're targeting.
Three more seconds, two and one.
Take it down to the mat.
We're going to judo bridge and we're going to alternate sides.
Ready and lift and reach.
Lift and reach.
Stay in motion.
Heart rate coming down here.
From your cardio interval, we're going into the resistance moves,
working those glutes and those hamstrings.
I need ferocity and intensity.
That's what's going to make the advance version of this,
harder than the beginner.
Beginner, not getting quite so high up.
Advanced, really driving that pelvis up into the sky.
Real pretty guys.
Two more, up and over.
Last one, up and over.
Now, turn it over into plank, cardio interval again.
Heart rate back up.
Mountain climbers, ready, go.
Beginners, you're giving me a little step touch here.
Core still engaged.
Spine totally neutral.
Hands under the shoulders.
Advanced, we got a lift on the knee that's rising up,
toe not touching in the front.
If you want to make these cardio intervals harder,
it becomes a pacing question.
So for five seconds, go faster, Precious.
Good, good, good, and three, two, and one.
Drop right back down to the ground.
Swimmers, all the way down.
Arms out in front.
Ready, lift.
Opposite arm, opposite leg.
So heart rate coming back down again off
of that cardio interval.
Conditioning and strengthening, killer buns.
Look at those buns.
Look at those.
Those are pretty.
You should be proud of those.
>>Thank you.
>>Yeah, I'm proud of those for you.
>> Thank you.
>> Yeah. Real nice.
Neck is neutral, lifting all the way up.
You see the lower back working, you see the hamstrings,
and the glute, squeeze and work.
Height, range of motion.
Lift, reach for it.
Do not phone it in.
This is not an hour long workout.
This is under 30 minutes which means that for 30 minutes,
you better mean business.
Two more and up, fantastic.
Now, come into a plank position for me.
It's going to be the hardest move in the circuit.
It's a plank jumping into a squat.
You guys ready?
Here we go.
Pump it up and down.
And up and back down.
Modifier, I know this one is tough.
What I want you to do is give me a step up
and a step step back, and up and back.
But notice, that regardless she's still coming
into her squat, *** down quads parallel, chest up,
shoulders up with excellent form.
I don't want to see you hunkered over like this
when you come into your squat.
Engage your core at the same time.
One, more guys after this one.
Come on give it to me.
Good, good, good and hold.
Take it up.
From the top, it repeats, butt kicks.
Ready and pound it out.
Now, remember, give me a full range of motion.
I want to literally give yourself a good swift,
kick in the ***.
Stretching out those quads again, working the hamstrings.
Remember what I told you.
You want to make it harder.
Pace, up, up, up, up, up, up, up, up, up.
There we go.
Yeah that's right.
>>Yeah.
>>Why? Because you can.
Because you can.
No, you can.
See, I can do it.
>>I got it.
>>I can do it.
I can.
>>I got it.
>>Amen!
Let's go. Five, four, three, two, one.
Straight down, don't waste time.
Judo bridge, hit the mat.
I know it's level one, but I want to see some fire.
You guys ready?
Make it harder.
Alternate with one leg up.
Ready go. Now, yeah girl, you can do it.
You give it to me.
Beginners you stay with Anita.
Notice, she's digging those heels in.
Knees are over the ankles, reaching all the way through,
lifting through the buns, working the hammies.
Go back engaged.
Now, Nat's got opposite arm, opposite foot,
making it that much more difficult adding
that much more resistance to the leg that's on the ground.
This is extremely hard and extremely advanced.
I know it's level one.
That's why you've got a beginner version.
Give me two more and one more.
Yeah, oh, it's nice.
Get down in there.
Mountain climbers, trip it over.
Quick, quick, quick, good plank.
You guys ready?
And hit it.
Good, jump switch.
Really nice.
Keep your eyes on the ground.
I don't want to see you crane your neck up like this.
Core is engage.
Pull that belly button into your spine, fire away.
All right, should be coming back up.
Whole time.
Good, good, good.
Push, push, push.
Nice, breathe.
And now pick up the pace, quick, quick, quick.
Advanced, for five, four, three, two, and one.
Drop it to the ground.
Swimmers again, remember what I told you.
You want to make it harder
with your resistance, you add more weight.
>>Weight.
>>That's for you.
Ready and lift and lift.
Right now she's going, we never heard that bit.
That bit is an improv.
I want to see my contract.
Oh, OK, it's too late now, isn't it?
You're in it now, huh?
>>Yeah.
>>You even want to go crazier, you could throw
on some ankle weights.
But my girls here are going to be at this all day.
So I'm going to try not to kill one of them.
Pretty, pretty, pretty, raise, breathe.
Inhale down, exhale up.
Match the breath to the movement.
Support your core, keep the body oxygenated.
Last one, and set it down.
Plank to squats.
Get in position.
You guys ready?
>>Ready.
>>And up and down and up and down.
Make sure that your chest is
above your butt, that's important.
Sink down into it, beautiful.
Sink and burn it out.
Almost done with the circuit.
Last one, and-- and take it up.
Moving on.
OK guys, let's take it down with the ground on all fours.
We're going old school, fire hydrants.
Ready, lift and down.
Now don't touch the ground.
As you come back, I want you to raise that leg
so that the inner thigh is parallel to the ground.
Now, this is level one.
So, don't be sitting there going, "Ah this is not hard."
The reality is this.
I want to sculpt every *** muscle on your body.
So we need to work these abductors here.
I want you get those dense, right in the side of your bummy.
Right here, because they're hot, that's why.
Because we like them, they're sexy.
So yes, your heart rate is not going to be
through the roof right now.
We are toning.
And there's nothing wrong with a little old school.
Give me two more, real nice and one more.
And from here, let's go on to donkey kicks.
And lift. OK.
Advanced, straighten the leg.
Beginners, bend your knee, drive the heel into the ceiling.
When the leg is straighter, it creates more resistance.
So that's going to be harder.
Still maintaining a flat back and a neutral spine.
Staying on the same leg, working that glute.
I want to see smoke coming out of that bum
when I'm done with it.
Nothing scary.
Not that smoke like in the bad way smoke.
>>I hope you didn't eat beans for lunch.
>>That'd be terrible.
What's happening?
What happens?
Come on, come on, come on.
Good, good, good.
Give me one more here.
Fantastic.
Now, guys come into a side plank, OK.
Now we're going to go to the inner thigh.
Come into your side plank, hand right underneath the shoulder,
chest out, right foot in front of the left hand on the hip,
raise it up, inner thighs.
Now, I know this one's tough.
I get it. It can hear you thinking, she's crazy.
I can feel you.
I know what you're thinking.
I'm tuned into you.
So, beginners, balance, on this leg here.
Still keeping your core engaged and raise that inner thigh.
Flex the foot, arch coming up to the ceiling.
Advanced, give me little oblique action at the same time.
Inner thigh, push it out, come on, come on, come on.
We get three more guys, two more and one.
Now from here, I want you to lie straight down on your side, OK.
Come on to that elbow for me and take the top leg
and bring it 90 degrees in front of you and pulse.
Lift, lift, lift, lift.
I used to do this stuff when I was a kid,
my mom's old workout videos.
And I'll tell you something.
It hurt then and it hurts now.
Yeah, still hurts, still hurts, yeah.
An oldie but a goodie.
So really flex, give me some good extension for five seconds,
four, three, get as high as you can with that lift and one.
From here, roll back into plank.
Right leg, hamstring curls, in plank.
Ready and lift, lift and pull your heel
over to the opposite shoulder.
Modifiers, you can just give a leg raise and tap every time.
Glutes are working and engaged.
Advanced, keep your foot off the ground the entire time.
Curl that heel all the way to the opposite shoulder.
Nice, beautiful job.
Hold through to hammy, through the glute stretching out,
your hip flexors, give me one more.
Rip it. Perfect.
Hands and knees, opposite side, it starts again.
Fire hydrants.
Ready guys?
>> Ready.
>> Raise it up.
Now, this is not the most [inaudible] in the world.
Fire hydrants.
I mean I don't actually remember the last time my dog actually
peed on a fire hydrant.
I think because he is peeing on things in the house
but you get-- you get the idea.
So really raise it all the way up
and again the key here is your range of motion, lift.
I don't need you to speed through it.
I mean, good form, good range of motion.
Nice tight contraction on that muscle.
Three more, way up, two, last one, and now donkey kicks.
Ready, lift.
And I want you to squeeze the entire time.
Really make that buttock.
>> Buttock.
>> Buttock, rock hard.
I want to make sure that we're getting the most out of it.
So think about a contraction
that you would even require movement to feel.
Squeeze your butt and then lift from there so that it cramps
by the time you're done.
Why? Because I said so, that's why.
Get out there.
Good, guys.
Three more seconds, two and one.
OK. You know what to do.
Lay on your side and the opposite leg forward.
Good, good, good.
Here we go and inner thigh, take it up and down.
Up and down.
Flex that foot for me.
Think about dragging that leg all the way up driving the arch
of the foot into the ceiling.
Condition, condition, condition.
Tone, burn, pain, hand right underneath the shoulder.
She's out of the chest.
She's not putting all that resistance in her shoulder.
Working the oblique, inner thigh, working on the top leg.
Inner thigh working on the bottom leg
for three, two and one.
OK. Now lay right down from there for me.
Come on the elbow.
Opposite leg comes out 90 degrees.
Foot is flexed.
Ready and lift, lift and I want you to really kick that leg up.
Give me some height.
Give me a good raise on that and burn it out
and you never release the contraction.
The leg stays straight, extended and push all the way through.
You are not feeling this?
You're just not doing it right
and that's the bottom line 'cause I feel it.
OK. Give me three more, two more, one more.
Nice. And then rock it right back into plank.
Here we go.
Hamstring curls left leg.
You guys ready?
>> Ready.
>> And across and really rock that torso, pull that heel.
Keep your spine straight, core is engaged,
and you should also feel this in your quad
on the stabilizing leg.
Nice guys.
Stay with it.
Almost done with this circuit, come on really pull.
Good, good.
Come on reach for it, give me two more, one more all the way.
Nice and stand it up.
OK. Last circuit befor the stretch.
I know you thought that last one was easy.
We're stepping it up last time front kick back kick.
You guys ready?
>> Ready.
>> Same leg, lift it up, drive it forward
and press it back and forward and back.
This is not about speed, this is about form
and extension and contraction.
OK. Beginners, you can tap in between.
People that are more advanced, I want you to stabilize
on the opposite leg the entire time, because it burns--
the entire time because it burns more calories
and we're working-- oh, girl.
See, and you were doing so good.
Nice, nice, nice, one more.
Because it works, no you do it.
Don't beat yourself up.
Don't beat yourself up Natalie.
One more, one more.
There it is, nice.
Now, from right here, drop down into a deep lunge,
right leg forward, OK guys?
We're coming from a deep lunge up into warrior three, ready?
>> Ready.
>> And, lift, drop, lift and drop.
Again, this is not about speed.
I know you think, "OK, I've got to be going,
I've got to be speeding through it."
But this is about control.
This is about form.
We are working every muscle in your lower body right now.
Give me deep, deep, deep lunge at all the way up warrior three,
warrior three from yoga.
Full extension, leg is back, arms are reaching.
Beginner, you don't have to come up quite as high.
Advance, give it to me, give it
to me all the way up, up, up on the leg.
Give me one more girl, come on, drop it, come on,
give it to me up, excellent, drop that foot.
Moving on, squat combination, front kick,
side kick, back kick, follow us.
Ready?
>> Ready.
>> And, drop, kick, drop, side kick, drop, back kick, and down,
front kick, side kick, back kick,
intensity, intensity, intensity.
Last circuit, come on drive it back.
Beginners, you don't have to kick quite as high.
That's all I got for you.
That's all I got.
I need you to dig, you're almost done, push, push, push.
You want result, you're going to have to earn those results.
>> Right.
>> Come on, fire it up guys.
Give me one more combo.
Take it up, right here baby, do it,
boom and drive it back, fantastic.
Ready? Here we go, moving on, high knees, one,
two, three, pick it up.
Cardio interval go, go, go, knees, knees, knees, knees,
knees, knees, right here, right here, right here,
right here, right here.
Calves up.
And now you've heard me say it before and I mean it.
I want you garbling your heart right now.
Heart rate through the roof, go, go, go, lift, lift,
lift, lift, lift, lift.
We go from controlled contractions
to cardio intervals.
Up, up, up, almost there, push, push, push, push, push.
For five, go girl, go give it me.
Come on Lebron, come on Lebron, three, two, and one, fade down.
OK. Pendulum curtsies.
You guys ready?
Staying on the same leg and cross it over, drop it down,
step it back, cross it over, drop it down, step it back.
Beginners, you don't need to drop that back knee all the way
down to the ground, real simple to cross over lunge.
All I want you to do is step forward, drop that back knee,
deep centimeter from the ground, get nice and low.
If you wanted to make it harder, you know what to do.
>> Yes.
>> Resistance.
Don't ever be telling me it's too easy.
Get yourself a heavier pair of hand weights then
if it's so easy for you.
God, those comments on Twitter just *** me off.
One more, come on, come on, come on, down, down, down, beautiful.
Then, from the top, opposite leg,
front kick, back kick, combos.
You guys ready?
>> Ready.
>> Here we go.
Lift the knee up and drive it and drive it, knee up,
thrust and push through that quadricep.
Reach. I know it's hard.
I feel it too.
But it doesn't have to be perfect.
I'm looking for effort.
I want you to stay in motion and focus,
give me everything you've got.
Push through that glute, drive the leg back.
Come on stay with me.
You can do this, stay with me.
This is going to be our last one coming up.
Come on and push.
Perfect. Switch leg, deep lunge into warrior three.
How you like me now?
How you like me now, huh?
Yeah, that was good.
I know. Get on down there guys, to the ground.
Ready? From our deep lunge, up into warrior three and lift
and drop, lift and drop.
I want you to lock that stabilizing leg at the top.
>> Every time.
>> Every time I come over, you get nervous, huh?
You're just nervous about it.
There you go baby.
Sink, sink, sink.
Beginners, again, you can have a decreased range of motion.
Control, you should feel both of your legs on fire right now.
All the stabilizing muscles working.
Give me one more.
Make it good.
Get down there raise it all the way up, lift, lift, lift.
>> Lift, lift.
>> Perfect.
Beautiful.
Here we go, squat kick combination.
You guys ready?
Drop it, pop to the side, to the back and up, side, back.
Again, and it's quad, glutes, hamstring, boom, push,
heart rate should be up, working those legs,
stabilizing on the opposite side, drive.
Last combo and stick, push and back, high knees right back.
Here we go, pop it up, drive, drive, drive,
drive, drive, drive, drive.
Remember what I told you about your cardio intervals.
How do you make them harder?
>> Faster.
>> How do you make them harder?
>> Faster.
>> How do you make them harder?
Go, go, go, go, go, go, go, give it, give it, give it,
give it, give it give it.
I'm so mean.
I'm so mean.
Go higher and faster.
Go higher and faster.
You go higher and faster for five, four, three, two, one.
Last time guys, pendulum curtsy.
Opposite leg, ready?
Cross it over, drop it down and back, over and back.
I know you're thinking, I forgot about you Nat, aren't you?
Aren't you?
Are you thinking I forgot about you?
Here you go precious.
Good, good, good.
Remember take that front leg, all the way across the back leg.
Get that knee as low as you can manage.
Squeeze your inner thighs together as you drop down.
You're on the ball of the back foot.
Front knee still over the ankle.
I need two more you guys.
Get real low, awesome, time to cool down.
OK. All we need to do now is stretch out.
Yea, got applause.
OK. Guys, I want you to grab your right foot and pull
that heel right into your body.
If you need to at home balance by holding on to a piece
of furniture or the wall go ahead, nothing wrong with that.
I want you to really focus on opening up that hip flexor
and opening up that quadricep 'cause God knows we work
those quads.
Breathe deeply.
Well, it's called-- it's called Killer Thighs.
OK. I mean, I had to do it, I had to.
It's not-- You know, it's not that I'm trying to hurt you.
Well, maybe a little.
Right? Drop that leg, good guys.
Let's switch it over, opposite side.
Perfect. OK.
And press those hips as far forward as you can
to really open up that stretch.
I don't want you to tear anything, don't get crazy.
Go to the point where you feel it and it's not
to painful or uncomfortable.
And then, just breathe into that stretch right there.
I generally like to hold the stretch
for up to 20 seconds or so.
I'm going to guess that we're right around there, now.
And I do want to do upper body since we were
in plank so much of the time.
So, let's start out by taking the right arm,
dragging it across the chest, look of over the shoulder,
grab above the elbow and relax, breathe.
Beautiful.
And take a moment to really be proud of yourself.
Drop that arm and switch.
Because you did a great job and although this is level one,
it's level one of my workout.
So, it's not really a level one.
It's generally-- It's generally just-- it's just a very,
very difficult workout advancing
to it totally insane workout by level three.
OK. And then let's go for that chest stretch,
grab behind and extend, nice.
Again, I know it's Killer Buns and Thighs
but we did work that upper body.
So, it's important to stretch those muscles,
maybe roll your neck out a little bit, side to side.
And then, let's get those hamstrings.
Open up your feet nice and wide and let's take it all the way
down to right leg, neck is relaxed.
Don't bounce or jerk in the stretch,
just go to where you feel it, no need to push beyond that,
relax, breathe into it.
Perfect. And then let's come to center, plant those hands
if you can, relaxing the neck.
Let the low back stretch and release.
Good. Good, get as deep as you can and take it
over the other side for me, reaching it.
You should also feel this one a little bit in your inner thigh
as well as your hamstrings and the low back,
deep breath and come on up,
roll out of that for me nice and easy, fantastic.
You are well on you way to killer buns and thighs
and we're going to see you next time.