Athletic Standing Mat

All right, so today, you know, I thought about the workout that I'm gonna give you guys today, and I decided to make it hard. Because what we're doing now is hard. And I'm gonna ask a lot out of you. To do this, to accomplish our goal, to rise above all of this, I'm gonna ask you, I need your strength and I need your power, and that's what you're gonna have to do in this workout. Any kind of movement, anything that gets started, that requires strength and power.

But I'm also gonna ask you for your stamina and endurance because this is not going to be easy. Just like this workout. And it's going to be for the long run. So you have to dig in deep, and you have to also give me that strength and power, but at the same time you cannot be tense. You gotta be cool.

Okay, you gotta be able to think. You gotta know what's inside of you. You gotta know what's up in your mind and in your heart, you gotta have a strong mind to tell your body what to do, and a strong body to do what your mind says. All right so, if anything's too much, by all means I wanna take you to your limit but I don't want you to go beyond that. Stay safe.

(garbled speech) Okay the first thing we're gonna do, Joey to do with jump rope, but sometimes he'll go here. So I want you just to expand your chests, 'kay? And you can see my arms here, they're gonna align with my shoulders. Because my shoulders are a little broad my elbows aren't gonna touch. If I do that I jam.

And I wanna pull my arms back. Now all I wanna do is just hold that. None of this moves, even my fists, they're gonna be straight up and down, they're not angled this way, but right here. All of that's important. Can you stay tall here and you're just gonna shift your leg, let me turn this down a little bit, see my feet.

Okay. So you're gonna be here and you're just gonna shoot your legs in front like this. 'Kay, two, three, four, five, six, seven, eight, nine, 10, and then just run, four, five, six, seven, eight, nine, 10. Now high knee. Control your landings, see how controlled, I'm not just popping on the ground.

Seven, eight, nine, 10, do it all over again. Here, two, three, four, five, six, seven, eight, nine, 10. Running, six, seven, eight, nine, 10. High knee, quiet landing, arms still don't move. 'Kay, one more time.

Three, four, five, six, seven, eight, nine, 10. (garbled speech) High knee, softly land. Seven, eight, nine, 10. Feet apart, reach up. 'Kay, I'ma give you a variation.

Go down, then come up here, look at the sky. Down and up. 'Kay, if you wanna make it harder I can do this, go down, jump, go down, jump, you got it? Your choice, 10 times. Ready, down, up.

Two, three, four, gotta breathe, five, gotta stay cool, six, this is just starting, seven, eight, nine, 10, back to this. Six, seven, eight, nine, 10, run. Eight, nine, 10, high knees. Control. Eight, nine, do it again.

Five, seven, 10, run. High knees, 10, one more time. I'm asking a lot of you. Run, stay cool, high knees. Hold here, heels together, toes apart, hand behind your head.

Now lift up tall, just gonna bend and go down, only go to wherever your body can take then lower the heels. So go up, so if you go a little lower, that's great, don't let your butt stick out. And then up and go all the way down, that's great, and good. So whatever position is your lowest position, that's what we're gonna work on, 'kay? Up, down, up, one.

Up, two times, one, two, and down. Three times, one, two, three, down. Four times, one, two, three, four. Last one, five times, change your hands. One, two, three, keep your body straight up and down, don't stick your butt back, four, five.

Now hold it, bring it down, come up, so go down to a little, a little more, and whatever your lowest position was. Then you come up just a little, a little more, all the way up, lower the heels. Up, go down a little, a little more, a little more, to whatever that lower position was, then up a little, up a little, keep it safe, all the way up and down, one more time. Up, down, down, wherever that is for you, up, keep those heels together, then all the way up and come down here, let's go. Counting, eight, nine, 10, run, six, seven, eight, nine, 10.

High knees, control, five, six, seven, eight, nine, and again. Five, six, seven, eight, nine, run, five, six, eight, 10, high knees, five, six, seven. (garbled speech) One more time. Five, six, seven, 10, high knees. Six, seven, eight, 10.

Okay, here we're gonna go pushup, we're gonna get into it a little differently. So you're just one step, you're gonna go down, hop into your push up, push up one, hop back and I'm gonna give you a choice. You just come up straight or here, push up, and you come here you can jump, your choice. Ready? Down, back, in, up, down, back, in, two, down, back, in, three, you go back via straight, four, five, six, using the belly, control everything, seven, eight, keep breathing, nine, 10.

'Kay, let's go. Two, three, four, five, eight, nine, 10, right. Spread the toes, high knees. 10, do it again, eight, nine, 10, run. Five, six, 10, high knees, eight, nine, 10, one more time.

Breathe, stay cool, 10, run. 10, up, should be able to do this all day. Eight, nine, 10. 'Kay, a lunge, but we're gonna do a jump and lunge. Choices, I'm here, you could just step and change or you could jump.

You could not go so high or you could try to get some air, 'kay? One, two, three, one and so forth. Now, ready? One, two, three, one, one, two, three- Anything else other than this? 'Cause this isn't really the moves.

(garbled speech) Two, three, four, two, three, five, three, six, seven, up, up, eight, keep breathing. Nine, three, good, back to this. Four, five, six, seven, eight, 10, running. 10, high knee. Again, two, three, four, five, six, seven, eight, nine, 10.

Four, five, six, nine, 10, up. Eight, nine, one more time. Three, four, five, seven, eight, nine, 10. To the knees, hold that, and up. Six, seven, eight, nine, 10, we're here.

We're gonna go down, regular push up position, walk out in four steps. Now when you get here your right leg goes up, your head goes up, we're doing this one, move to the other side. 'Kay, let's go. One, change, two, three, four, five, six, seven, eight, nine, and 10, walk back, one, two, three, four, roll up, back here and then go, four, five, six, nine, one, four, five, six, high knee. Eight, nine, 10, a second march.

Five, six, seven, eight, nine, 10. Five, six, seven, nine and 10. Up, two, four, five, six, nine, 10, one more time. Three, four, five, six, nine, 10. Four, five, six, seven, eight, nine, 10.

High knee, five, six, seven, eight, 10. Feet are apart, toes are pointed out like this. 'Kay, I'm gonna put my hands back here. I'm gonna lunge to one side, bend, and then come up, go to the other side. When I go I'm swiveling this foot that way, swivel that foot that way using this to bring me up and using this side to bring me up, 'kay?

So I'll just do a couple, watch. I'm going one, two, three, pause. Then I'll go that way, one, two, three, and pause. So Joe was a boxer so this is slippy. So that's what he's doing, using the butt to move the body.

Back here, let's go. One, two, three, one, one, two, three, use the butt, one, two, three, up, one, two, three, four, one, two, three, five, one, two, three, six, breathe, seven, two, eight, put it all together, nine, good. Now right here, five, six, seven, eight, nine, 10, three, four, five, six, seven, eight, nine, 10, up, four, five, six, nine, 10 and again. One, two, three, four, wanna keep this line, up, two, three, six, seven, eight, nine, 10. Four, five, six, seven, eight, one more time.

Eight, nine, 10. Two, three, four, seven, eight, nine, 10, up! Four, five, seven, eight, nine 10. Take the feet apart. Take a deep breath. Exhale and go through, two, three, reach up, and again, two, three, reach up.

And again, two, three, and up. Go to one side, grab the leg, come up, fold the other side, grab the leg, lower body, up and grab, and up and grab, and up and grab, one more up and grab and reach up, twist, reach around the back leg, come up, twist, squeeze back, grab the back leg. Up and twist. And up and twist. One more time up and twist, last one, up and twist.

'Kay, come up, right here, real, like, again, no tension. Just gonna go bounce one, bounce two, then swing it all the way around. 'Kay, go one, two, three, swing it all the way around. So only this is strong, everything else is relaxed. 'Kay, one, two, all the way around.

Other way, one, two, all the way around. One, two, all the way one more time, one, two and all the way around. And then bring your feet together and roll up. Put your hands like this, press your arms up so you don't look like this, I'm just kneeling down so you can see, reach your arms like that, then I'm gonna go and reach, come all the way down, two, three, reach up, then open the hands and go down, two, then up, and down, one more time, and up, and down, now do the reverse, open up, up, back here reach it, then straight down. And open, reach it up and go straight down, two, three, one more time, up, back, and reach down.

And two, three, and come up, hold it here. 'Kay, real quick, arms here, palms up, make a fist, look right, look left, straight, reach, hands down, boom. Up, here, pump, look the other way, other way, back, reach, down, boom. Up, palms, fists, up, up, reach, down, home, one more. Up, palms up, here, look, look, straight, here, down, reach up.

And down, like you're breathacising, up and down. Up and down. One more time, up and down. And good, take this strength with you and let's move. All right, now I'm gonna hand it to my man, Moses, bringing people to the promised land, let's go, Moses.