July 17, 2015 |
Advanced Plyometrics Workout
Plyometrics is a fun and engaging form of fitness known as jump training or plyos. Plyos are performed by exerting maximum force in short intervals.
Loading the player...
Plyometrics is a fun and engaging form of fitness known as jump training or plyos. Plyos are performed by exerting maximum force in short intervals of time. The purpose of Plyometrics is to increase speed and strength.
Join our personal trainer Rob Sulaver in this plyometric workout he calls the reverse ladder. Get ready to do split squats, burpees and dive bomber push-ups.
Split squats can be done weightless or with dumbbells. Split squats are done by elevating your rear foot and placing your front foot forward. With your hands by your side you slowly lower your body while maintaining good posture. At the end of the movement push up through your front heel to extend the knee and hip to return to the starting position.
Burpees are super easy but at the same time really tough, its just gets harder to do the longer you go. You begin in a standing position, you feet should be shoulder width apart. Now, lower you body to a squat like position and place your hands on the floor. Next is to kick your feet back so you end up in a push-up position. Lower your chest to do a push up, and kick your feet back to the original position, stand up and then jump into the air while clapping your arms over your head.
Dive bomber push-ups are the last exercise, these are done by getting on all fours. Your feet should be hip width apart and your arms should be shoulder width apart. Push your hip up so your body is in the shape of an inverted V with your back straight and on your tip toes, this is your start position. As you lower your hips keep your legs straight and let your arms bend as you push forward so that your chest nearly grazes the floor like a dive bomber.
When doing this workout remember to use max force so you make the most of this plyo workout.
Rob Sulaver
Rob Sulaver is a certified strength and conditioning specialist, a certified sports nutritionist, and a certified personal trainer. He is the founding trainer of Rumble Boxing in New York City.
1
00:00:00,000 --> 00:00:03,000
[MUSIC]
2
00:00:03,000 --> 00:00:05,117
Today we're raising the bar,
we're living up to the name.
3
00:00:05,117 --> 00:00:09,383
We're doing High Intensity Interval
Training, with the dreaded reverse ladder.
4
00:00:09,383 --> 00:00:13,517
[MUSIC]
5
00:00:13,517 --> 00:00:14,530
Hi guys, I'm Rob Sulaver.
6
00:00:14,530 --> 00:00:16,484
So what is a reverse ladder?
7
00:00:16,484 --> 00:00:20,773
A reverse ladder is, when you start with a
high amount of repetitions of an exercise
8
00:00:20,773 --> 00:00:23,055
and work your way all the way down two,
one.
9
00:00:23,055 --> 00:00:25,120
So in our case, we're doing eight reps.
10
00:00:25,120 --> 00:00:27,917
Seven, six, five, four, three, two, one.
11
00:00:27,917 --> 00:00:31,980
And we've got four different exercises,
that we're doing with this reverse ladder.
12
00:00:31,980 --> 00:00:33,850
Why do I say it's dreaded?
13
00:00:33,850 --> 00:00:34,840
Well, you're about to find out.
14
00:00:35,910 --> 00:00:39,660
Exercise one,
split squats with a plyometric component.
15
00:00:39,660 --> 00:00:40,630
Left leg forward.
16
00:00:41,650 --> 00:00:43,870
We're hopping this front
foot off the ground.
17
00:00:43,870 --> 00:00:45,680
Try to stay relatively low.
18
00:00:45,680 --> 00:00:48,000
You're just hopping that
front foot off the ground.
19
00:00:48,000 --> 00:00:49,440
Four.
20
00:00:49,440 --> 00:00:50,670
Five.
21
00:00:50,670 --> 00:00:52,230
Six.
Chest proud.
22
00:00:52,230 --> 00:00:54,580
Seven and eight.
23
00:00:54,580 --> 00:00:58,830
You can feel that quad burn a little bit,
already getting that lactic acid going.
24
00:00:58,830 --> 00:00:59,823
Loving it.
25
00:00:59,823 --> 00:01:02,624
Exercise two, same thing, right side.
26
00:01:02,624 --> 00:01:04,815
Right side, strong side.
27
00:01:04,815 --> 00:01:08,155
One, two, beautiful, nice and tall.
28
00:01:08,155 --> 00:01:09,562
Three, checking in.
29
00:01:09,562 --> 00:01:14,449
Four, five, six,
30
00:01:14,449 --> 00:01:19,190
seven, eight.
31
00:01:19,190 --> 00:01:24,416
Exercise three, burpees,
regular burpees here so we're just going
32
00:01:24,416 --> 00:01:29,742
down to the push up position, down,
out, in, a little hop at the top.
33
00:01:29,742 --> 00:01:35,151
[SOUND] little energy
system training here,
34
00:01:35,151 --> 00:01:41,737
I still have three, four,
moving and fluid, five.
35
00:01:41,737 --> 00:01:46,480
Six, two to go, seven.
36
00:01:46,480 --> 00:01:49,040
And eight, nice.
37
00:01:49,040 --> 00:01:51,075
Last exercise.
38
00:01:51,075 --> 00:01:52,748
Dive Bomber Push Ups.
39
00:01:52,748 --> 00:01:57,684
[COUGH] Good solid push-up position,
Shoulder width.
40
00:01:59,220 --> 00:02:01,740
Starting with those hips nice and high.
41
00:02:01,740 --> 00:02:07,150
All the way to the ceiling, we're dropping
down and through, chest up at the end.
42
00:02:07,150 --> 00:02:08,950
Lift those hips up back to the ceiling.
43
00:02:08,950 --> 00:02:14,760
Down, through, back up.
44
00:02:14,760 --> 00:02:19,019
Four.
45
00:02:19,019 --> 00:02:20,496
[SOUND] Five.
46
00:02:20,496 --> 00:02:22,221
A little stretch at the end there.
47
00:02:22,221 --> 00:02:25,497
You can really feel those triceps burning.
48
00:02:25,497 --> 00:02:26,222
Six.
49
00:02:26,222 --> 00:02:28,815
Supporting you on the way down here.
50
00:02:28,815 --> 00:02:35,040
Seven, and eight.
51
00:02:35,040 --> 00:02:37,444
That's the start of our ladder.
52
00:02:37,444 --> 00:02:39,114
Back to round 1 here.
53
00:02:39,114 --> 00:02:40,536
We're moving onto sevens.
54
00:02:40,536 --> 00:02:44,724
As we work our way down this ladder, let's
pick up the pace a little bit, all right?
55
00:02:44,724 --> 00:02:48,292
[SOUND] Split squats one, two,
56
00:02:48,292 --> 00:02:52,737
nice, three, four, five, six, beautiful.
57
00:02:52,737 --> 00:02:59,098
Other side, right leg, one,
two, three, four five yeah.
58
00:02:59,098 --> 00:03:00,456
Feeling it.
59
00:03:00,456 --> 00:03:03,269
[SOUND] Sevens.
60
00:03:03,269 --> 00:03:05,050
Burpees.
61
00:03:05,050 --> 00:03:06,700
Down and out here.
62
00:03:06,700 --> 00:03:13,344
Boom!
1 2, 3, you jump at the top,
63
00:03:13,344 --> 00:03:19,823
4, 5, yeah, 6, and 7.
64
00:03:19,823 --> 00:03:21,935
Nice, we got sevens.
65
00:03:21,935 --> 00:03:24,585
Dive Bomber Push Ups,
let's get to getting.
66
00:03:24,585 --> 00:03:28,413
[SOUND] Dropping down and
through and up there's 1,
67
00:03:28,413 --> 00:03:33,034
2 getting nice and close to the ground,
skimming the ground.
68
00:03:33,034 --> 00:03:35,910
3 like a dive bomber.
69
00:03:35,910 --> 00:03:40,724
Landing on that air strip,
70
00:03:40,724 --> 00:03:44,289
[SOUND] [LAUGH] and 7.
71
00:03:44,289 --> 00:03:46,117
Nice.
72
00:03:46,117 --> 00:03:49,224
Lets hop right into round 3,
six this year.
73
00:03:49,224 --> 00:03:50,624
Split squats, left side.
74
00:03:50,624 --> 00:03:58,139
1, 2, 3, 4, feeling that booty,
6 good, right side.
75
00:03:58,139 --> 00:04:03,590
1, 2, 3, look at this knee,
90 degrees 4, 5, 6.
76
00:04:03,590 --> 00:04:07,150
Really trying to drive off that heel,
get that booty involved.
77
00:04:07,150 --> 00:04:11,427
[SOUND] Burpees, sixes, let's do it.
78
00:04:11,427 --> 00:04:13,648
You ready?
79
00:04:13,648 --> 00:04:16,180
1, nice.
80
00:04:16,180 --> 00:04:16,980
2, big jump.
81
00:04:17,980 --> 00:04:21,625
3, 4, two to go.
82
00:04:21,625 --> 00:04:24,490
5, last one 6.
83
00:04:24,490 --> 00:04:25,886
Yes.
84
00:04:25,886 --> 00:04:26,985
Dive Bomber Push Ups.
85
00:04:26,985 --> 00:04:31,405
[SOUND]
I'll race you to position.
86
00:04:31,405 --> 00:04:32,891
Yeah.
1.
87
00:04:32,891 --> 00:04:34,460
All right so all the way down.
88
00:04:34,460 --> 00:04:35,060
All the way up.
89
00:04:35,060 --> 00:04:36,120
Full range.
90
00:04:36,120 --> 00:04:36,700
2's.
91
00:04:37,720 --> 00:04:38,330
3's.
92
00:04:39,445 --> 00:04:42,075
4's we're humping the ground, two to go.
93
00:04:42,075 --> 00:04:46,084
5 and 6.
94
00:04:46,084 --> 00:04:49,200
You ready for 5?
95
00:04:49,200 --> 00:04:51,646
It just picks up speed as we go,
let's do it.
96
00:04:51,646 --> 00:04:53,757
Chest up.
97
00:04:53,757 --> 00:04:56,711
1, 2, 3, 4.
98
00:04:56,711 --> 00:04:57,465
Yeah.
99
00:04:57,465 --> 00:04:58,683
Other side.
100
00:04:58,683 --> 00:05:01,640
1, 2, 3, 4.
101
00:05:01,640 --> 00:05:05,332
[SOUND] Burpees.
102
00:05:05,332 --> 00:05:09,794
Boom, 1, [SOUND] 2.
103
00:05:09,794 --> 00:05:14,131
3, 4, last one, 5.
104
00:05:14,131 --> 00:05:15,129
Push-ups.
105
00:05:19,901 --> 00:05:24,885
Dive Bomber Push Ups, drive through.
106
00:05:24,885 --> 00:05:28,880
2, 3, 4 and 5.
107
00:05:28,880 --> 00:05:32,550
Ready for fours?
108
00:05:32,550 --> 00:05:33,990
Fours one of may favorite numbers.
109
00:05:36,900 --> 00:05:38,330
Here we go.
110
00:05:38,330 --> 00:05:39,889
Chest up.
111
00:05:39,889 --> 00:05:43,673
1, 2, 3, 4.
112
00:05:43,673 --> 00:05:44,894
Yeah.
113
00:05:44,894 --> 00:05:48,443
1, 2, 3, 4.
114
00:05:48,443 --> 00:05:49,168
Burpees.
115
00:05:49,168 --> 00:05:53,612
[SOUND]
1.
116
00:05:53,612 --> 00:05:55,069
2.
117
00:05:55,069 --> 00:05:55,800
3.
118
00:05:55,800 --> 00:05:57,600
Last one 4.
119
00:05:57,600 --> 00:05:59,260
Dive bombers.
120
00:06:00,820 --> 00:06:01,935
Love me a good dive bomber.
121
00:06:01,935 --> 00:06:05,023
That's 1.
122
00:06:05,023 --> 00:06:07,183
Twosies.
123
00:06:07,183 --> 00:06:09,959
Threesies.
124
00:06:09,959 --> 00:06:12,430
Foursies.
125
00:06:12,430 --> 00:06:13,560
We're almost at the end here.
126
00:06:13,560 --> 00:06:16,800
As we near the end,
remind yourself of good form.
127
00:06:16,800 --> 00:06:19,580
Always move excellently.
128
00:06:19,580 --> 00:06:20,590
That's how we do it right.
129
00:06:21,680 --> 00:06:25,362
Boom, check in again, chest Knee, heel.
130
00:06:25,362 --> 00:06:28,085
1, 2, 3.
131
00:06:28,085 --> 00:06:30,312
Other side.
132
00:06:30,312 --> 00:06:32,210
1, 2, 3.
133
00:06:32,210 --> 00:06:33,720
Perfect burpees.
134
00:06:33,720 --> 00:06:36,145
We're only doing three, make them perfect.
135
00:06:36,145 --> 00:06:37,855
Out in up.
136
00:06:37,855 --> 00:06:39,135
Boom.
137
00:06:39,135 --> 00:06:41,809
2, 3.
138
00:06:41,809 --> 00:06:42,543
Dive bombers.
139
00:06:42,543 --> 00:06:46,255
Once again, excellent.
140
00:06:46,255 --> 00:06:48,958
No room for bad movement.
141
00:06:48,958 --> 00:06:55,369
1, 2, yeah, 3.
142
00:06:55,369 --> 00:06:57,790
Here's some 1's, 2's and 1's.
143
00:06:58,860 --> 00:07:00,428
Sweat baby, love it.
144
00:07:00,428 --> 00:07:03,890
1, 2, right side.
145
00:07:03,890 --> 00:07:07,940
Get it, 1, 2 burpees, yeah.
146
00:07:09,000 --> 00:07:11,075
One big ups.
147
00:07:11,075 --> 00:07:17,204
2 dive bombers, high hips, low chest.
148
00:07:17,204 --> 00:07:21,721
1 [SOUND]
2.
149
00:07:21,721 --> 00:07:23,200
Right into it, right into it.
150
00:07:23,200 --> 00:07:23,860
1 baby.
151
00:07:23,860 --> 00:07:26,970
It's like a victory lap.
152
00:07:26,970 --> 00:07:27,960
Last round here, 1.
153
00:07:28,970 --> 00:07:30,150
Nice.
154
00:07:30,150 --> 00:07:31,500
Burpees, perfect Burpee.
155
00:07:33,300 --> 00:07:35,270
Whoa.
Dive Bomber, down and up.
156
00:07:36,470 --> 00:07:37,444
Bring it home with me.
157
00:07:40,069 --> 00:07:43,412
Enjoy that finish.
158
00:07:44,500 --> 00:07:46,730
Reverse ladder, in the books.
159
00:07:47,840 --> 00:07:49,580
I'm sweating.
160
00:07:52,360 --> 00:07:54,410
As that heart rate comes down, join me.
161
00:07:55,420 --> 00:07:56,450
Little stretch here,
162
00:07:56,450 --> 00:08:01,230
we're bringing our left leg forward 90
degrees in this little pigeon stretch.
163
00:08:01,230 --> 00:08:05,019
You're gonna feel this glute
really stretch out here.
164
00:08:05,019 --> 00:08:06,080
Kind of sink into it.
165
00:08:06,080 --> 00:08:09,770
You can sink this left
glute to the ground.
166
00:08:09,770 --> 00:08:10,710
Feel that good stretch.
167
00:08:12,710 --> 00:08:14,790
Glad these are fun, aren't they?
168
00:08:17,220 --> 00:08:18,930
Other side, same exact thing.
169
00:08:18,930 --> 00:08:22,019
Right foot up,
stretching out that booty a little bit.
170
00:08:23,340 --> 00:08:27,300
And those split squats,
stretching out that booty.
171
00:08:29,950 --> 00:08:33,000
Reverse ladders in the books.
172
00:08:33,000 --> 00:08:34,806
I'm a huge fan of the reverse ladder,
173
00:08:34,806 --> 00:08:37,860
cuz it gives you a chance to
perfect your form early on and
174
00:08:37,860 --> 00:08:41,640
the workout picks up momentum,
as you work your way down in reps.
175
00:08:41,640 --> 00:08:43,250
Excellent job today, guys.
176
00:08:43,250 --> 00:08:49,206
We've got more coming your way, more
ladders, more sweat, more awesomeness.
177
00:08:49,206 --> 00:08:51,261
I'll see you next time on Hit This.
178
00:08:51,261 --> 00:08:59,729
[MUSIC]
00:00:00,000 --> 00:00:03,000
[MUSIC]
2
00:00:03,000 --> 00:00:05,117
Today we're raising the bar,
we're living up to the name.
3
00:00:05,117 --> 00:00:09,383
We're doing High Intensity Interval
Training, with the dreaded reverse ladder.
4
00:00:09,383 --> 00:00:13,517
[MUSIC]
5
00:00:13,517 --> 00:00:14,530
Hi guys, I'm Rob Sulaver.
6
00:00:14,530 --> 00:00:16,484
So what is a reverse ladder?
7
00:00:16,484 --> 00:00:20,773
A reverse ladder is, when you start with a
high amount of repetitions of an exercise
8
00:00:20,773 --> 00:00:23,055
and work your way all the way down two,
one.
9
00:00:23,055 --> 00:00:25,120
So in our case, we're doing eight reps.
10
00:00:25,120 --> 00:00:27,917
Seven, six, five, four, three, two, one.
11
00:00:27,917 --> 00:00:31,980
And we've got four different exercises,
that we're doing with this reverse ladder.
12
00:00:31,980 --> 00:00:33,850
Why do I say it's dreaded?
13
00:00:33,850 --> 00:00:34,840
Well, you're about to find out.
14
00:00:35,910 --> 00:00:39,660
Exercise one,
split squats with a plyometric component.
15
00:00:39,660 --> 00:00:40,630
Left leg forward.
16
00:00:41,650 --> 00:00:43,870
We're hopping this front
foot off the ground.
17
00:00:43,870 --> 00:00:45,680
Try to stay relatively low.
18
00:00:45,680 --> 00:00:48,000
You're just hopping that
front foot off the ground.
19
00:00:48,000 --> 00:00:49,440
Four.
20
00:00:49,440 --> 00:00:50,670
Five.
21
00:00:50,670 --> 00:00:52,230
Six.
Chest proud.
22
00:00:52,230 --> 00:00:54,580
Seven and eight.
23
00:00:54,580 --> 00:00:58,830
You can feel that quad burn a little bit,
already getting that lactic acid going.
24
00:00:58,830 --> 00:00:59,823
Loving it.
25
00:00:59,823 --> 00:01:02,624
Exercise two, same thing, right side.
26
00:01:02,624 --> 00:01:04,815
Right side, strong side.
27
00:01:04,815 --> 00:01:08,155
One, two, beautiful, nice and tall.
28
00:01:08,155 --> 00:01:09,562
Three, checking in.
29
00:01:09,562 --> 00:01:14,449
Four, five, six,
30
00:01:14,449 --> 00:01:19,190
seven, eight.
31
00:01:19,190 --> 00:01:24,416
Exercise three, burpees,
regular burpees here so we're just going
32
00:01:24,416 --> 00:01:29,742
down to the push up position, down,
out, in, a little hop at the top.
33
00:01:29,742 --> 00:01:35,151
[SOUND] little energy
system training here,
34
00:01:35,151 --> 00:01:41,737
I still have three, four,
moving and fluid, five.
35
00:01:41,737 --> 00:01:46,480
Six, two to go, seven.
36
00:01:46,480 --> 00:01:49,040
And eight, nice.
37
00:01:49,040 --> 00:01:51,075
Last exercise.
38
00:01:51,075 --> 00:01:52,748
Dive Bomber Push Ups.
39
00:01:52,748 --> 00:01:57,684
[COUGH] Good solid push-up position,
Shoulder width.
40
00:01:59,220 --> 00:02:01,740
Starting with those hips nice and high.
41
00:02:01,740 --> 00:02:07,150
All the way to the ceiling, we're dropping
down and through, chest up at the end.
42
00:02:07,150 --> 00:02:08,950
Lift those hips up back to the ceiling.
43
00:02:08,950 --> 00:02:14,760
Down, through, back up.
44
00:02:14,760 --> 00:02:19,019
Four.
45
00:02:19,019 --> 00:02:20,496
[SOUND] Five.
46
00:02:20,496 --> 00:02:22,221
A little stretch at the end there.
47
00:02:22,221 --> 00:02:25,497
You can really feel those triceps burning.
48
00:02:25,497 --> 00:02:26,222
Six.
49
00:02:26,222 --> 00:02:28,815
Supporting you on the way down here.
50
00:02:28,815 --> 00:02:35,040
Seven, and eight.
51
00:02:35,040 --> 00:02:37,444
That's the start of our ladder.
52
00:02:37,444 --> 00:02:39,114
Back to round 1 here.
53
00:02:39,114 --> 00:02:40,536
We're moving onto sevens.
54
00:02:40,536 --> 00:02:44,724
As we work our way down this ladder, let's
pick up the pace a little bit, all right?
55
00:02:44,724 --> 00:02:48,292
[SOUND] Split squats one, two,
56
00:02:48,292 --> 00:02:52,737
nice, three, four, five, six, beautiful.
57
00:02:52,737 --> 00:02:59,098
Other side, right leg, one,
two, three, four five yeah.
58
00:02:59,098 --> 00:03:00,456
Feeling it.
59
00:03:00,456 --> 00:03:03,269
[SOUND] Sevens.
60
00:03:03,269 --> 00:03:05,050
Burpees.
61
00:03:05,050 --> 00:03:06,700
Down and out here.
62
00:03:06,700 --> 00:03:13,344
Boom!
1 2, 3, you jump at the top,
63
00:03:13,344 --> 00:03:19,823
4, 5, yeah, 6, and 7.
64
00:03:19,823 --> 00:03:21,935
Nice, we got sevens.
65
00:03:21,935 --> 00:03:24,585
Dive Bomber Push Ups,
let's get to getting.
66
00:03:24,585 --> 00:03:28,413
[SOUND] Dropping down and
through and up there's 1,
67
00:03:28,413 --> 00:03:33,034
2 getting nice and close to the ground,
skimming the ground.
68
00:03:33,034 --> 00:03:35,910
3 like a dive bomber.
69
00:03:35,910 --> 00:03:40,724
Landing on that air strip,
70
00:03:40,724 --> 00:03:44,289
[SOUND] [LAUGH] and 7.
71
00:03:44,289 --> 00:03:46,117
Nice.
72
00:03:46,117 --> 00:03:49,224
Lets hop right into round 3,
six this year.
73
00:03:49,224 --> 00:03:50,624
Split squats, left side.
74
00:03:50,624 --> 00:03:58,139
1, 2, 3, 4, feeling that booty,
6 good, right side.
75
00:03:58,139 --> 00:04:03,590
1, 2, 3, look at this knee,
90 degrees 4, 5, 6.
76
00:04:03,590 --> 00:04:07,150
Really trying to drive off that heel,
get that booty involved.
77
00:04:07,150 --> 00:04:11,427
[SOUND] Burpees, sixes, let's do it.
78
00:04:11,427 --> 00:04:13,648
You ready?
79
00:04:13,648 --> 00:04:16,180
1, nice.
80
00:04:16,180 --> 00:04:16,980
2, big jump.
81
00:04:17,980 --> 00:04:21,625
3, 4, two to go.
82
00:04:21,625 --> 00:04:24,490
5, last one 6.
83
00:04:24,490 --> 00:04:25,886
Yes.
84
00:04:25,886 --> 00:04:26,985
Dive Bomber Push Ups.
85
00:04:26,985 --> 00:04:31,405
[SOUND]
I'll race you to position.
86
00:04:31,405 --> 00:04:32,891
Yeah.
1.
87
00:04:32,891 --> 00:04:34,460
All right so all the way down.
88
00:04:34,460 --> 00:04:35,060
All the way up.
89
00:04:35,060 --> 00:04:36,120
Full range.
90
00:04:36,120 --> 00:04:36,700
2's.
91
00:04:37,720 --> 00:04:38,330
3's.
92
00:04:39,445 --> 00:04:42,075
4's we're humping the ground, two to go.
93
00:04:42,075 --> 00:04:46,084
5 and 6.
94
00:04:46,084 --> 00:04:49,200
You ready for 5?
95
00:04:49,200 --> 00:04:51,646
It just picks up speed as we go,
let's do it.
96
00:04:51,646 --> 00:04:53,757
Chest up.
97
00:04:53,757 --> 00:04:56,711
1, 2, 3, 4.
98
00:04:56,711 --> 00:04:57,465
Yeah.
99
00:04:57,465 --> 00:04:58,683
Other side.
100
00:04:58,683 --> 00:05:01,640
1, 2, 3, 4.
101
00:05:01,640 --> 00:05:05,332
[SOUND] Burpees.
102
00:05:05,332 --> 00:05:09,794
Boom, 1, [SOUND] 2.
103
00:05:09,794 --> 00:05:14,131
3, 4, last one, 5.
104
00:05:14,131 --> 00:05:15,129
Push-ups.
105
00:05:19,901 --> 00:05:24,885
Dive Bomber Push Ups, drive through.
106
00:05:24,885 --> 00:05:28,880
2, 3, 4 and 5.
107
00:05:28,880 --> 00:05:32,550
Ready for fours?
108
00:05:32,550 --> 00:05:33,990
Fours one of may favorite numbers.
109
00:05:36,900 --> 00:05:38,330
Here we go.
110
00:05:38,330 --> 00:05:39,889
Chest up.
111
00:05:39,889 --> 00:05:43,673
1, 2, 3, 4.
112
00:05:43,673 --> 00:05:44,894
Yeah.
113
00:05:44,894 --> 00:05:48,443
1, 2, 3, 4.
114
00:05:48,443 --> 00:05:49,168
Burpees.
115
00:05:49,168 --> 00:05:53,612
[SOUND]
1.
116
00:05:53,612 --> 00:05:55,069
2.
117
00:05:55,069 --> 00:05:55,800
3.
118
00:05:55,800 --> 00:05:57,600
Last one 4.
119
00:05:57,600 --> 00:05:59,260
Dive bombers.
120
00:06:00,820 --> 00:06:01,935
Love me a good dive bomber.
121
00:06:01,935 --> 00:06:05,023
That's 1.
122
00:06:05,023 --> 00:06:07,183
Twosies.
123
00:06:07,183 --> 00:06:09,959
Threesies.
124
00:06:09,959 --> 00:06:12,430
Foursies.
125
00:06:12,430 --> 00:06:13,560
We're almost at the end here.
126
00:06:13,560 --> 00:06:16,800
As we near the end,
remind yourself of good form.
127
00:06:16,800 --> 00:06:19,580
Always move excellently.
128
00:06:19,580 --> 00:06:20,590
That's how we do it right.
129
00:06:21,680 --> 00:06:25,362
Boom, check in again, chest Knee, heel.
130
00:06:25,362 --> 00:06:28,085
1, 2, 3.
131
00:06:28,085 --> 00:06:30,312
Other side.
132
00:06:30,312 --> 00:06:32,210
1, 2, 3.
133
00:06:32,210 --> 00:06:33,720
Perfect burpees.
134
00:06:33,720 --> 00:06:36,145
We're only doing three, make them perfect.
135
00:06:36,145 --> 00:06:37,855
Out in up.
136
00:06:37,855 --> 00:06:39,135
Boom.
137
00:06:39,135 --> 00:06:41,809
2, 3.
138
00:06:41,809 --> 00:06:42,543
Dive bombers.
139
00:06:42,543 --> 00:06:46,255
Once again, excellent.
140
00:06:46,255 --> 00:06:48,958
No room for bad movement.
141
00:06:48,958 --> 00:06:55,369
1, 2, yeah, 3.
142
00:06:55,369 --> 00:06:57,790
Here's some 1's, 2's and 1's.
143
00:06:58,860 --> 00:07:00,428
Sweat baby, love it.
144
00:07:00,428 --> 00:07:03,890
1, 2, right side.
145
00:07:03,890 --> 00:07:07,940
Get it, 1, 2 burpees, yeah.
146
00:07:09,000 --> 00:07:11,075
One big ups.
147
00:07:11,075 --> 00:07:17,204
2 dive bombers, high hips, low chest.
148
00:07:17,204 --> 00:07:21,721
1 [SOUND]
2.
149
00:07:21,721 --> 00:07:23,200
Right into it, right into it.
150
00:07:23,200 --> 00:07:23,860
1 baby.
151
00:07:23,860 --> 00:07:26,970
It's like a victory lap.
152
00:07:26,970 --> 00:07:27,960
Last round here, 1.
153
00:07:28,970 --> 00:07:30,150
Nice.
154
00:07:30,150 --> 00:07:31,500
Burpees, perfect Burpee.
155
00:07:33,300 --> 00:07:35,270
Whoa.
Dive Bomber, down and up.
156
00:07:36,470 --> 00:07:37,444
Bring it home with me.
157
00:07:40,069 --> 00:07:43,412
Enjoy that finish.
158
00:07:44,500 --> 00:07:46,730
Reverse ladder, in the books.
159
00:07:47,840 --> 00:07:49,580
I'm sweating.
160
00:07:52,360 --> 00:07:54,410
As that heart rate comes down, join me.
161
00:07:55,420 --> 00:07:56,450
Little stretch here,
162
00:07:56,450 --> 00:08:01,230
we're bringing our left leg forward 90
degrees in this little pigeon stretch.
163
00:08:01,230 --> 00:08:05,019
You're gonna feel this glute
really stretch out here.
164
00:08:05,019 --> 00:08:06,080
Kind of sink into it.
165
00:08:06,080 --> 00:08:09,770
You can sink this left
glute to the ground.
166
00:08:09,770 --> 00:08:10,710
Feel that good stretch.
167
00:08:12,710 --> 00:08:14,790
Glad these are fun, aren't they?
168
00:08:17,220 --> 00:08:18,930
Other side, same exact thing.
169
00:08:18,930 --> 00:08:22,019
Right foot up,
stretching out that booty a little bit.
170
00:08:23,340 --> 00:08:27,300
And those split squats,
stretching out that booty.
171
00:08:29,950 --> 00:08:33,000
Reverse ladders in the books.
172
00:08:33,000 --> 00:08:34,806
I'm a huge fan of the reverse ladder,
173
00:08:34,806 --> 00:08:37,860
cuz it gives you a chance to
perfect your form early on and
174
00:08:37,860 --> 00:08:41,640
the workout picks up momentum,
as you work your way down in reps.
175
00:08:41,640 --> 00:08:43,250
Excellent job today, guys.
176
00:08:43,250 --> 00:08:49,206
We've got more coming your way, more
ladders, more sweat, more awesomeness.
177
00:08:49,206 --> 00:08:51,261
I'll see you next time on Hit This.
178
00:08:51,261 --> 00:08:59,729
[MUSIC]