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[ Music ]
>> OK. Week four the mother of all workouts as crazy
as that sound there is never been a week four.
So you can bet that I'm going to bring the pain.
Beginners, keep your eyes on Shelly.
Advanced, keep your eyes on the Preshera [assumed spelling].
Let's warm it up.
Hands on the hips.
Leg swings.
Ready? Take it in, swing it out.
In and out.
Working the inner thigh and the outer thigh.
Now, if you're-- I hate using the word beginner in week four.
But if you're struggling with it,
just decrease your range of motion.
You can just kick it out with the nice light swing.
Now, if you really want to stick it,
hit it right here and give it to me.
Take all-- I said here, girl.
I said here.
I mean it.
When I say here, I mean here.
Thank you.
All the way swing.
Push one more up and down.
Excellent.
Side lunge stretches.
Get it nice and wide.
Drop it over and then just slide and slide.
Do not come up and out of this.
That's cheating.
You know I hate that.
Take down nice and low.
And slide it over each time and dig.
Perfect. Scoop all the way over.
Lock that leg out straight.
So you're stretching and strengthening.
Notice her *** is all the way back.
Give me two more, guys.
Knees going to end up right over the ankle,
take them up and out of it.
Elbows to knees coming to the top of your mat.
Fingertips behind your ears.
Ready? And crank, down, crank it and down.
Match the breath.
Inhale in the middle, exhale when you pull up the knee.
Again, your best bet
for beginner version is increased range of motion.
Giving me that slight contraction in the obliques,
bringing up the knees.
Advanced, I need that knee all the way inside the leg.
Get it all the way in there.
Touch your ankle to it.
Get in there.
Get in there.
Two more. Last one over.
Beautiful.
Stabilize.
Opposite legs swings.
Hands on the hips.
Ready? And take it in and swing it out.
Now, this is hard.
Looks easy.
Looks like your little typical Jane Fonda 1980 leg warmer move.
But it isn't, because you're having to stabilize
that dynamic movement on that leg
which you're shaking like crazy.
Just standing on one foot alone is no joke.
Or when you have a swinging movement it's
particularly difficult.
So, I want you to dig in because it's week four.
Bring your focus and give me everything you got
in this warmup.
Two more, guys.
Last one here and back.
Side lunge, open it up.
Take it down and slide and slide.
Keep your butt low.
You should not be going up and down at all.
Just horizontal.
Side to side.
Body should be heating up.
You know the warm up drill, you've heard the speech.
Getting ready.
So bust it out for 20 minutes of brutality.
To get you rocking and ripped.
Last two. Last one.
Stand it up.
Hip-width apart.
Elbows to knees, and crank, crank it.
Really jack that leg.
Let me see some fire.
Come on. Bring it.
Get ready.
Way up. Bend into it.
Bend into it.
Keep those abs ready.
All the way.
Two more. Last one.
OK. Let's begin.
Three minutes of strength, circuit one.
Take it to the top of the mat.
Reach for the sky.
Swan dive down.
Plant the hands.
Jump 4 seconds of plank.
Take the legs up between the hands.
Crescent pose.
Flow back down.
One leg, crescent pose.
Hands down.
Now, your modification through out all
of week four workout is a deceased range of motion.
So Shelly's got just a little raise on that front leg.
Or if you take a look at Preshera, she is deep,
deep into that front leg.
Good. We're going through it.
This is going to be it right here.
Down and guys come on up for me.
Get your weights.
We're going into squat and press.
Feet hip-width apart.
Sink down, arms are 90 degrees.
Pump it. Big difference with this.
This is not a squat to a press.
This is a static squat with a constant press.
Why? Because you can that's why.
Because it works that is why.
I know it's painful.
I know that it's ugly.
I know that it hurts but it's effective.
And I like to deliver.
I'm the results girl huh Preshera.
I'm a results girl.
I'm very results girl and very goal oriented.
I need four more.
And then I'm going to need three more.
On the last two right here
and on one don't dare come out of that squat.
Take the hands down and pull it into a row for me.
That's pretty.
Now, let's have a look at Shelly.
Her chest is still above her ***.
But she's not totally parallel with the side of the ground.
Preshera on the other hand is deep in it huh?
You're deep up in that sucker.
Hit some on that.
Hit some. Biceps are working, back is working.
I need two more girls.
Pull it. Last one.
Rip. Weights to the front at you mat.
Get ready to take it from the top alternating crescent pose.
In front of the mat, reach it all the way up for the sky.
Swan dive down.
Find the ground, jump back plank.
Scoot the leg.
Up. Flap it.
Flow through.
Beautiful.
Don't forget to breathe.
Breath is very important.
I need you to get a deep breath, full range motion.
That's your breath to the movements.
Bring your focus to this workout,
passion, intensity, drive.
This is not just about exercise.
I don't know how many times I have to say it.
Good guys.
This is it right here.
Take it down.
Rock it back.
You know what to do.
Get your weight.
Get back up.
Let's do this thing.
From the top, 90 degree angles.
Sink it and press it.
Don't release those shoulders.
While you're pressing I don't want to see you do this.
Don't release the shoulders.
I want them working the entire time.
Even when you're at the bottom
of the position they're still in contractions.
And so with those legs.
Aren't they Preshera?
Aren't they Preshera?
Get some. Get down there and get some.
Get after it.
This is week four.
I've never even done a week four.
This is the first one ever.
This is as crazy as it gets.
And I want to see as crazy as you can get
for three, two, hands go down.
Keep those hands down.
Roll them out.
[inaudible] keep that *** down there mommy.
Get some. And pull it.
Pull. Pull.
Inhale. Exhale.
I know it hurts.
I know it hurts but you can handle it.
You're not going to die are you?
You've been through worse.
We're stronger in the places that were broken.
I think Ernest Hemingway said that and with
that he said I'm going break you.
I'm going to break you in half.
Because when I am done with you you're going
to be unbreakable, for two and one.
Yes. God that was pretty.
Set your weights down.
I love it.
Plie hop. Open them up for me.
Cardio two minutes.
Legs. Ready and pop, pop, pop, pop it.
Good. Breathe.
Don't forget to breathe.
Do not hold your breath.
You will drop dead if you hold your breath.
And I ain't looking for that.
That's not what I am after.
I'm after breath, focus, fire.
I want to see point on the toes at the top.
I want to see squeeze on that *** pull
through the inner thighs.
Heart rate is coming through the roof.
You should be gargling your heart right now
for four, three, two, one.
Feet together arms come up.
Jumping jacks with a front kick.
Ready? And kick, kick, kick.
Beginner, it makes me sick to use that word in this week.
Modifier, if you can't handle the impact on the lower body,
you could just step touch with a solid kick.
Still getting that good flexibility
that leg raise, heart rate coming up.
Now, give me some of that chorus line.
Give me some of that pretty Broadway action.
That's my dancer girl right there.
There you go so I'm going to work four,
for three, two, and one.
I love it.
Plie hops girls take it to the outside.
Ready? And pop it.
Pop it. Little bounces.
I gave you a little rest on the squat
and then there were screaming after that strength circuit.
And now we're back into them right here with the plie hops.
Focusing on the on the breath.
Keep it down.
Little bounces.
Do not stop in the middle.
Don't go like this and then down.
Fluidity. Balance.
Stay in motion.
Focus on it for five more seconds.
Four more seconds.
Three more seconds.
Two and one.
Jumping jacks with a front kick.
Hands up. Ready?
And. Kick it out guys.
Get it. Way up.
Push.
This is two minutes of cardio and always right in our abs.
Get it up there come on.
Up, up as high as you can, balancing.
Ten more seconds, nine, eight, seven, six, five, four, three,
two, one coming to down dog.
You better know this position by now.
All the way down.
From here take your *** up to the to the sky.
Plant your feet, bring the knee into the nose.
Beginners, you're still pushing away from the ground,
driving the tail bone to the sky.
Getting that knee as close to the nose as possible.
Advanced, you're touching coming to plank.
From here, plank walk up for four, two, three, four.
Take it back, drag those feet.
Abs should be screaming right now.
Take it back.
Beautiful.
One more time, two, three, four,
and back two, three, and down dog.
And opposite knee into the nose.
Vee get some of that.
Get some of that, 15 seconds, hang on to it.
Really, really dig.
Build that core strength.
It should burn for five, four, three, two, one.
OK. Three minutes of strengths, circuit two.
Get your weights, come down to the mat.
Now Shelly, I don't want you to use these
for the first exercise.
Only the second one so keep it close by.
Come on to the floor.
Superman with a shoulder press.
Hands by your side, lift it up, press it out.
Point it back, drop it down.
And up, press, back, drop.
So, by taking the weights out of it,
I've made the modification significantly easier
because there's less resistance.
But you still have the same exact body position
as my advanced little Vee over here with straight legs,
working ***, hammies, lower back, upper back and shoulders.
'Cause I like to bring it all to you, all the time
because that's it, I just care.
I need one more, I need one more.
Take it up, press it out, rock it back,
get in plank, weights on hands.
Renegade rows, but with a push up.
Why? Because it's fun that's why.
Isn't it fun?
Here we go, drop it down, pull it up, drop it down,
pull it up into the body.
Now, I don't want to see this.
Don't crank the hips.
Engage the core.
Keep your belly button close in your spine.
Now when you pull that weight up and you pull it
from here, not a hip twist.
Modifiers, you're going to be on the knees
but still keep your *** down, all right?
This is my work out, not your bedroom.
Keep a straight line from the ***, from the top of your head,
keep that *** on the floor.
Last one guys.
Drop it down and pull it up and tuck.
Perfect. Crossover lunges for me, stand up tall.
We're going to incorporate our biceps into this move.
Feet together.
Ready? And cross it over, bring it forward,
to the side, take it backwards.
I think you need a curtsy.
And repeat.
Modify, you don't need to get that back knee
as close to the ground.
Advanced, I'm going to need it an inch away.
I'm going to need it all the way, sink it just--
that's beautiful and curtsy.
I love it.
Back down to the ground for supermans.
Aren't they pretty?
Aren't they doing this absolutely perfect?
Just like I know you are at home aren't you?
Stay right with us.
Ready? Up, push it, back, and drop, up, push, back, drop.
This is week four, this is our moment.
This is it.
You bought this workout DVD knowing it was mine.
Knowing what you were getting yourself into.
And that means that you're ready to bring your best.
There is no other option.
We make a choice here in this moment.
Are you going to give it everything you've got?
Or you're going to phone it in.
Last one, up, push, back, drop.
Get in position, renegade row with your push up, take it up.
You guys ready?
I know you are.
Drop it down, pull it up.
Oh my gosh Vee that is gorgeous.
I love it.
Shelly looking very strong.
Beautiful.
This is half way through week four.
You are half way through your second circuit.
Bring it to me.
Give me everything.
Choices, choices, choices every day.
What choice are you going to make?
Are you going to phone it in?
Or are you going to get uncomfortable?
[inaudible] wouldn't get uncomfortable do things happen.
Just change occur.
Two more. Pull it.
One more down.
And rip. Extend it back up.
Crossovers.
Opposite leg.
And we will be done with strength and on to cardio.
Who is ready?
Let's do it.
Ready, go.
Cross it over and kiss it.
Three, four, sink it, take it to the side.
I feel it.
Back and curtsy.
Beautiful.
And cross it over.
And bring it forward.
To the side.
Dig deep in it.
Backwards.
And curtsy, yes.
Set the weights down.
Now I'm about to go crazy psycho on you.
Crazy psycho with my two minutes of cardio.
For burpees, take it up and hit it down, jump, pull, pop,
down, back, up, pop it.
Beginners, you can just stand at the top.
You don't have to jump it if you can't take the impact.
Stay in motion.
Keep your core engaged the whole time.
Inhale. Support the low back.
Exhale. Stand.
Preshera give me some Jordan give me some Jordan.
One more. And up, hold.
Scissor hops.
Open your feet, point the toes to the opposite wall.
Ready? And cross them, cross them,
cross them, cross them over.
Like the plie hop, but you're going to point the toes
and cross them in front of each other.
Beginners, you can just give me a little click with the heels.
Because there's no place like home, huh?
No place like home in a Jillian workout.
Please God, please God let's be over.
On the other hand, give me some ballet girl.
Give me some Broadway.
Cross them, cross them, cross them.
Pull through the inner thighs.
Point your toes.
Flex and squeeze for three, two and one.
I'm going to give you a little fiver.
In five, in four, in three, in two, and burpees.
Reach. Ready?
Drop it. Pop, pop it, stay with me.
Up, good and up.
Now, here's what I don't want to see.
Don't do this, and then drop.
Fluid. Fluid movements, smooth like butter.
Up, drop right down, drop right down to the ground.
Fold those legs, one more, drop it, up, and pop it.
Hold. Open your legs up.
Are you crying right now?
Are you crying?
It hurts. I want to die.
I don't care.
Open your legs, open them, open them, open them, open them.
Scissor hops.
Ready? Drop and pop.
Go, down, down, good, go, go, go.
I don't care if you're in pain.
That's not my problem.
I have one job.
And that's to make you look crazy,
ridiculous, sick, insane amazing.
And I like to do my job, you know why?
Because I'm goal oriented,
I've said it before, I'll say it again.
Am I goal oriented?
I'm very focused.
I'm very driven.
I like to bring the best to you at all times.
And that means I need your best.
For three, two, and one.
Breathe, one minute abs.
Ready? To the ground, OK.
Lay flat on your back.
Extend the legs.
I want the palms on the ground.
Feet straight up in the air.
Roll it over nice and slow.
And then back to center and over.
And back to center.
Now, Shelly is not going all the way down.
She's going about half way.
But those abs are still fully contracted.
Obliques, can you feel your obliques?
You Sure. 'Cause I can make it harder?
Love it. Love it, love it.
Both legs should be perpendicular to the ground.
They should not be extended.
Kiss it, kiss the ground.
Give it a little kiss for me.
And pull it back up.
And pull it back up.
Last one, over.
And bring me the center pull.
Plant your feet.
Be in the hollow man.
Sit up tall.
Excellent.
Shelly hands on the ground.
Ready? And kick it out and in.
Out and in.
You're almost there.
Hold on to it.
Preshera, v-sit, hollow man.
You got to fight for it.
You got to for it.
You want to be in the advance version of my work out?
You fool, dig, go.
Come on get up.
Get up. You get up.
You stay with her.
One more, up, pull, pull.
Little hop.
We're not done.
One more circuit.
Circuit three, stay down, get some weights.
They think they're getting a little break
if they're saying down.
But they're not.
Chest fly with the bridge, single leg.
Get on your back.
Raise that leg up for me.
Open the arms.
Ready? And pop and down, pop and down, up, and down.
Beautiful.
Now, beginners, Shelly's got both feet on the ground.
She's giving me a little pelvic thrust, a little bridge
with a squeeze on the chest.
Still working multiple muscle groups, looking very pretty,
chest, shoulders, ***, hammies, quad, abs.
Because I love you, because I love you.
I need one more.
Open and closed.
Drop the weights to your side.
Come into a plank position.
Chaturanga push-ups.
These are just evil.
So, modifiers, they're just evil.
Keep your eyes on Shelly and go to your knees.
Ready? And drop, press, inhale down and press.
Deep breath and press.
It's important that you keep your abs engaged.
I need you to breath deep into your core on the way
down to protect your lower back.
Do not dip your low back.
Inhale, exhale, push, one more.
Hold, exhale, push, stay in your plank please.
And forearm push-ups.
Ready? And drop, drop, press, press.
Same hand, drop, drop, press, press.
Stay on it, down, down, up, up.
Now, you may have noticed
that your abs are screaming right now and this is strength.
Yeah, well, you know, it's work out four,
everything is going to get it.
You're going to feel everything in every circuit.
And that's just too bad because it's my workout
and we do it my way.
Last one, up, up, and down, down.
Good guys.
Go to the ground, on your back.
I'll help you, take your weights.
I'll help you, there you go pumpkin.
Do you want a little towel for your head?
Raise your leg up in the air.
Beautiful.
Shell, bridge, open the arms up for me.
And lift, open, lift, open.
Now, I don't want you to release this contraction.
Your bummy should be hovering above the ground.
I could slide a little credit card in there
and it would not touch nothing.
That's exactly right.
That's exactly right because I want a constant contraction.
Squeeze to the ***, work the quad,
work the abs, squeeze the chest.
One more, open, and close drop the weights.
Come into plank position.
Chaturanga push-ups again.
Hands are directly underneath the shoulders.
Are we ready Preshera?
When you're ready, take a deep breath slow lower down,
elbows in, exhale, pull.
That's beautiful Shelly.
Straight line from her knees,
all the way to the top of her head.
She's got her core engaged, her *** is down
but her back is not dipping.
Elbows are in at the side.
Working the shoulders, the tris, the abs.
Keeping you to squeeze right through those lats.
My goodness, that is gorgeous.
Preshera one more.
And lift and hold.
Planks walking other side.
Drop the hand, drop the hand, press it up,
and push, drop, drop, up, up.
That's nice, that's nice, there you go.
Now, for those of you at home who have a toddler,
you could always do this with your toddler.
Go girl I'm not playing.
Go, go, I'm not playing, get up now.
Go, I'm not playing, one more Preshera, I swear to God,
I'll keep you here all day.
And up, push, thank you.
Cardio. Just when you thought you were getting out of plank.
Turn it around, come into plank facing forward.
Plank mobiles, cardio two minutes.
Ready? And side, center, side, center.
Wrap those feet around the hands.
Work your abs, it's aerobic.
Yes, you're going to be gargling your heart.
Yes, your heart rate is going to get
into a dangerously high zone.
You're not going to die though,
you won't die, I highly doubt it.
I think you'll stop before you die.
I feel confident you will.
And you can always do what Shelly is doing
which are little half steps.
Good guys last rotation.
Side, center, side and come back to center and hold.
Stand it up nice and tall for me.
Double jump rope.
Ready? Here we go.
And up, up, up, up.
So keep rolling.
This is not what we're looking for.
That's not what I'm looking for.
I need two full rotations.
I need some hang time.
I need some matrix action.
You need to catch the air and stick it in midair.
OK? That's what I'm talking about.
Give me some hang up, up.
You should fly up there.
You should float like a little bird.
Float. Get up there.
Double it.
Pop it, pop it, pop it, one more, pop it.
Beautiful.
Hold. Plank mobiles again to the ground.
Take it all the way up.
I want you to wrap those feet.
You ready?
Let's do it.
And over, back, over, back, over, back, over, back.
Push, come on lock your arms if your shoulders are hurting.
Use your stomach and your legs.
Over, back, over, back, last time.
Center, over, center and stand.
Double jumps.
Ready? They're not even talking to me anymore.
They're not even talking to me anymore.
Here we go.
And pop, pop, pop, pop, pop it, pop it.
Lift higher, higher, higher that looks good.
Now, still a little bit of hang for the beginners.
But you don't have to float.
You don't have to be all, you know,
crouching tiger hidden dragon, like you do.
Higher, higher, higher.
I need another one.
And hold. Abs, is that so bad?
Was that so bad?
One minute.
This is it.
Take it to the ground.
Circuit three.
All the way through.
Here we go.
Arms behind the head.
Roll it up.
Lay it down, raise the legs, tap the toes.
Lay it down.
roll it up.
Lay it down, raise the legs, tap the toes.
Lay it down.
One minute.
This is the end.
This is it.
You are almost done.
If you even think of stopping here, you would have
to be crazy, isn't that right?
You'd have to be crazy to come this far and quit.
Finish it.
Finish this as strong as possible.
Because that's all that matters is how you finish it.
Finish it, give everything.
You finish it strong.
Do you hear me?
Do you hear me?
Get it. Lay it down, pull it up.
Take it back.
Raise the legs.
Tap it out.
This is it.
Last one. Roll it up, take it back, pulling it up.
Tap it out and lay it down.
Yes. You lived through it.
You did it.
You made it.
Week four.
The mother of all work outs.
Until next year.
That's not the point.
I want you to stay right there.
I want you to lay down.
I want you to extend your hands out by your sides.
Palms facing up, relax the neck, relax the shoulders.
Close your eyes.
And here, I want you to take a moment.
And think about who you are, who you are in this workout.
What you brought to the table today?
How present you were for these 30 days.
You can be that way in every facet of your life.
You can be anything that you want to be at any time
that you choose to be it.
All you have to do is bring yourself back to this place
and this time when you dug deep
and you did my week four workout.
And you did my program for 30 days
because that takes a strong focused, determined individual.
That's who you are.
You don't need to take on anybody else's crap.
When does it come time to say enough is enough?
When is it time to say this is for me?
I do this for me.
I have one obligation to the world and this is it.
Be the best you that you can be.
You've been brought here to this planet at this place
at this time to be uniquely yourself.
And you know the quote, everybody else is taken.
You have one choice.
Be yourself.
Be the best you.
Always. And that means prioritizing your health,
patting yourself on the back, nurturing yourself,
loving yourself the way you do to your friends, your family,
your neighbors, your co-workers.
You have to come first.
And when you're strong,
then you'll be able to lead by example.
Then you'll be able to properly support everyone else
in your life.
You take a deep breath in and you inhale the possibilities.
And you exhale all your negativity
and all the self-doubt that you've been carrying along
with you for your entire life.
I want one more deep breath in here, side out, big exhale.
And give yourself a giant round of applause right here
because that my friend is bad ***.
Now stand it up ladies, and let's cool them down.
Beautiful.
You know the drill it's been four weeks.
Take the arm, extend it grab
above the shoulder, pull it across.
Look over.
Take the arm, raise it up, drop it back.
Elbow, tricep, side bend.
Breathe. You got to be cramping Preshera.
And release, just stretch out those muscles,
I know they're twitching right now.
And I need to go over the shoulder.
Let the heart rate calms down take the arm up drop it back.
Tricep, side bend.
And release, open the feet, grab the elbow.
Roll it down, stretch out the low back, the glutes,
the hammies, and rock it over to the foot.
And hold. And crawl over to the other leg.
And hold. Just take that stretch to where you feel it.
Do not push, do not hurt yourself.
And come center.
And drop it down.
And slow roll it back up.
We're almost there.
You'll almost start your day.
Hold your horses.
Grab the foot.
Stretch out those quads.
Grab the furniture if you need to.
Push the hips forward.
And drop it down.
Last one right here.
Press it. Breathe.
Drop it down.
Awesome. Beautiful.
Have an incredible day.
And thanks for getting ripped with us.
[ Music ]