[Music playing]
Scott: Very good! Tom is going to show you some leg works and stance work.
Tom: We are going to do the power part now Scott. This is power, it is about speed times force, so let us start in a horse stance, knees are bent, if you brought the string down from your knee, it will hit your big toe. From this horse stance with our upper body totally relaxed, we are going to move into a 45-degree angle, front stance. So now, this leg is slightly bent, and if I drop the string down, It will hit the big toe, the back knee is almost straight. We are going to pivot immediately to a 45-degree angle front stance, here. Okay so again, the knee is bent over the toe and the back leg is straight. Let us pivot again here and back.
[Demonstration]
That is all for the abs. Now, let us start in a square stance. Knees are bent, spread those legs, knee bent to a string hits that big toe. We are going to pivot that back leg into a front stance, from a square stance to a front stance. We are not going to bop up and down; we are going to pivot like this.
[Demonstration]
Scott: Go to the right, the front foot toes stays forward.
Tom: Right, knees stays bent.
Scott: Keep the head level, force strength all the way.
[Demonstration]
Tom: Rest, all right, that is a power move. Now, we are going to develop power and speed. Remember, speed times force. Start in a modified horse stance, relax the posture, it is a shuffle. We are going to replace the front foot with the back foot, we are going to do it then we are going to pull with our toes, so we pull forward and then we fall back. So it all starts here in your abs. Are we ready?
[Demonstration]
Excellent, [Voice Overlap]. Now, this is a simple step, but instead of stepping like this, we stay leveled, so watch. We step and back, let us try it. Ready?
[Demonstration]
Now, we are done with the hood, ready for the next series. We combine the two; it is going to be a shuffle.
[Demonstration]
Tom: All right!
Scott: That was so good!
Tom: This is tough.
Scott: And, what is cool is I started to anticipate a couple of times, it is best to wait in a moment and go for it just like Tom.
Tom: All right, okay, you guys the easy part is over. Now, we are working kicks. We are not to actually extend the kick, but we are just going to lift the knee. For the front kick, we will bring our knee up just like this, just to alternate.
[Demonstration]
That is it, just bring that foot up, right. Now, let us bring our hands behind our back. All right, feel that, feel different? Good, this is a front kick, quick comes up to the knee. That is all it is. Let us see the—
Scott: In preparation for a front kick, it really works in the abs.
Tom: That is right. Next, is going to be a roundhouse kick. You know how you walk a puppy coming up to a fire hydrant?
Scott: Oh, here we go
Tom: You know what that means?
Scott: Analogies.
Tom: All right, so this is a roundhouse kick, watch.
[Demonstration]
Your medial, the inside of your knee is parallel to the floor, so it is working your abs up muscles as it passes on the side of your hip as well as your obliques. So we are working base building, working not only your obliques, but working those abductors.
Scott: And just stabilize, do not try to lift to high, just lift your natural height.
Tom: This is good. Is it not?
Scott: It is good.
Tom: All right, with three more of these, now, it is a sidekick. So your foot comes up to your knee again, but you invert the foot, just invert it.
Scott: Just like preparing for a sidekick.
Tom: Exactly, it is called the sidekick fold, the foot is inverted, right, so we are feeling this not only in our abdominal, but our hip flexors, but that is okay because it is base building.
Scott: Yes.
Tom: Next one is called the swing kick, watch inside out.
[Demonstration]
Well by now, we are feeling it, are we not?
Scott: I do not know it sweat this much.
Tom: Almost done, we have one more. It is a crescent kick, look, and it is outside in.
[Demonstration]
And, we are done with those.
Scott: Whoa, man, that is great.
Tom: Ready to put it all together?
Scott: Let us do it.
Tom: This is speed, power, and also a little bit of impact, so if you have any problems with joints, if you have any ankle, knee, back or shin problems, stay on the floor. If you are okay, this is called plyometric power, this is plyometric power. We are going to raise the right knee like this, that is going to lift you off the floor and then your left knee comes up. All right, let us try it, ready, set.
[Demonstration]
Scott: Oh man, that was great.
Tom: All right, good work you guys.
Scott: A really good stuff. So, we got the power going. Now, we are going to focus a little bit more on fat burning, even though plyometrics and all of the stuffs Tom just did with us is burning fat. So again, we are getting out of the consciousness. I am feeling like we have to one sustained activity. We have got enabled training going on throughout the workout, so we are strengthening and burning fat at the same time, so moving on into some movement.
Tom: So, you burn some fat, I am going to get a snack, how was that? I will be back after this.
Scott: Tom is a cyclist, so the word aerobics kind of scares him but we are going to do some core conditioning—
(Audio cut abruptly at this point)
00:09:16
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