[music playing] Hi, everyone.

Welcome to CRUNCH Live.

And this is Fat BurningPilates Extreme.

It's Pilates principles combinedwith cardio, strengthening, lengthening, balancing for anextreme fatburning experience.

I have Jenia here giving us ourmodified version of exercises.

And Michelle B over here isgoing to show off her skills and be a littlebit more advanced.

So let's get started.

Are you ready?Let's go.

We're going totake our arms up.

Zip up thatcore, everybody.

Pull it in.

Feet together.

Here we go.

Arms up.

Inhale.

And scoop your belly.

Really scoop.

We're gettinglong, everybody.

One more.

Now keepyour arms up.

Single count.

One, two.

Now double up.

Now single count again.

Now double up.

Get ready.

Pull it down.

Pull it downto the ground.

And stretch itto the sky.

Take it low.

Yeah.

Three, two, halfwayup right here.

Now rotateto this side.

Rotate.

Yeah.

Really twistyour body.

Tummy tight.

Four, three.

Get ready.

We're going to stepout to that side.

Pulse four times.

One, two, three.

Hundreds armsin the middle.

This side overhere.

One.

You guys got me in the back?[GIRLS] Yeah.

[INSTRUCTOR] All right.

To this side again.

In the middle.

To thisside one more time.

You better takeit low, girls.

Last time in the middle.

Let's take it from the top.

Arms up.

Here we go.

Scoop it out.

I'm getting lower.

I'm makingmy belly flatter.

Really scoop.

One more.

Arms up.

Single it.

One, two.

Now double up.

What.

Double.

Single.

Now double.

Remember topull it down.

Here we go.

We're pulling itdown and up.

Three more.

Down and up.

One more.

Last time.

Remember toonly take it halfway up.

Hold.

Now rotatethat way.

You guys lookgood coming back.

Do it again.

One more timefor me.

Now stepto this side.

Press it back.

Hundreds arms.

Again.

In the middle.

Let's do it one more timefor me.

One more time.

Lower.

In the middle.

Last timeon this side.

In the middle.

Now we're going to lift thisleg up with our hundreds arms.

Lift it up.

Up, up.

Point that toe.

Now lower down.

Let's do theother leg, for me.

Let's lift.

Oh, I'm balancing.

Down.

Let's step out tothe side right here.

And hold it.

Hands on your thighs,and move the shoulders.

Let's take it low.

Oh, I'm stretching.

Let's take it tothe side right here.

Long lunge twice.

Long lunge.

Left.

Now add thehands.

Reach.

Now give me singles.

Eight times.

Oh.

Get longer,get deeper.

Now roll it upright here.

Roll it up real slow.

Parallel your feet.

Arms up.

Hold it.

Four.

Get ready togive me a flat spine.

Jenia, you can keep yourhands on your thighs to support your back.

Give me two times.

Now lift it up.

Flat spine again.

Now give me singles.

Singles.

Four.

Three.

Two.

All right, uh-oh.

It's time for ourfirst series, guys.

Let's do it.

First series.

Get those legstogether, ladies.

Get ready.

So what we're going to dois step out to that side.

Slow.

Into a side lunge,and then a leg lift.

Get ready.

In four.

We're stepping outthat way.

Three.

Two.

And one.

Stepout for two.

Here we go.

One, two, three.

Now, add this leglift on this side.

Up.

Do it again.

Let's step that way.

Here we go.

One, two.

Stand taller.

Now balance foronly two seconds.

And do it again.

Two more.

Down real low.

And really tall.

Add that leg.

And one more timefor me.

Here we go.

And lift.

We're goingto do a little plie.

Side to side.

Stepping this way first.

We go one,legs together.

Out to this sideright here.

Together.

One more timeboth sides.

Yeah.

Pull thetummy in, guys.

I can see it fromthe back of my head.

Yes.

Here we go.

Now twist it.

Twist it this way.

Twist and twist.

Just twist and reach.

Twist and reach.

For a small waistline,if you want it.

Get ready.

Four, three.

Let's march it out,and do it again.

We're going to takeit tempo this time.

Girls, you readyfor tempo? One count,that way.

Four, three, two,it goes one.

Now addthat leg lift.

Let's do it again.

One, two.

Add the leg lift.

Do it again.

One, two.

One more time.

Guess what? We're going tojump with those plie pops.

Slow.

Herewe go.

Plie pops.

One, up.

Two.

Yeah,two more.

Make the waist realsmall.

Add the arms.

Double timeright here.

Eight, seven, six,five, four, three.

Now twist it sideto side right here.

Twist.

Oh, I see you.

All right.

We're ready for thebalance challenge, guys.

So we're going to do itagain, but this time we're going to lean itout to the side.

Get ready.

In four,three, two and one.

We go one, two.

Now lean it, lean it.

Follow Michelle if you reallywant to test your balance.

One, two, three.

One more.

Five, six, seven.

Plie pops.

Take it outto the side.

Yes.

To the side.

Get ready todouble time it.

Arms to the sideand to the front.

Let's go.

Here we go.

Side and front.

Yeah, ladies.

I feel you.

Work it out.

Four more for me.

Four, three, two.

Now twistand leap it.

Right here,right here.

Leap it.

Leap it.

Keep on.

Yeah.

Four, three, two.

Swing it out.

New move.

This leg right heregoes back.

Four, three.

I see it.

Two.

Here we go.

Take it back.

Turn.

Come back.

Stand upand balance.

Hold it.

Do it again.

Get lower,and turn it.

Come back.

We've gottwo more of these.

And hold.

Two more for me.

Down.

Turn it.

Come back.

Lift and hold.

One moretime.

Down.

Oh, yeah.

And turn.

Get ready.

We'regoing to add a leg lift to the front and tothe side and to the back.

To the fronttwo times.

To the side and to the back andto the side and to the front.

Let's do it again.

To the side and to theback and to the side.

Let's swing andlift it right here.

One, two, three,and hold.

Hold that leg up.

Oh, yeah.

Point yourtoes, everybody.

Yes.

Point itand hold it.

Get ready.

We're going todo the other leg right away.

Here we go.

This leg goes back.

Turn.

Come back.

Lift and hold.

Point.

Do it again.

Three more.

Turn.

Come back.

Lift and hold.

Do it again.

Right here.

Yeah.

Maybeyou go deeper.

Maybe you go lower.

And you stand taller.

Uh-huh.

Last time, guys.

Hold it.

Stick it,stick it.

Now, lift that legtwo times.

Two times.

To the side,and to the back.

I'm pointing my toes.

I hope you're pointing yours.

To the front again.

To the side and to theback and to the side.

Now swing and give methose holds, right? One, two.

You need tohold that leg.

Up, up.

And hold thatleg up, up.

And hold the legup some more.

Yeah.

And hold it.

Give me a zipper.

Za, za, za, zipper.

This is a zipper.

Take it up,and take it down.

New move, everybody.

Stretch and scoop.

We do it to that way first.

Four, three.

Stretch it andscoop it, right here.

Down, and scoopyour belly in.

Other side.

Hide that stomach.

Scoop it away.

There we go.

Bring it in.

Crunch those abs.

One more time.

Hold it.

Now stand up.

Now Michelle is goingto give us the leap, but Jenia is goingto keep it low.

In four, three, two.

We're going toswitch those legs.

Here we go.

And switch.

That's one, two.

Two more.

Three.

Last time.

Hold it.

Take it backto the center.

Twist.

We're going todo that again.

On the other side, yes.

Four, three, two, and one.

Hold it, guys.

Get lower.

Maybe you get even lower,and keep the tummy tight.

Four, three, two.

Here we go.

Four, three,two, and one.

Come back to thecenter.

Hold it.

We're going totake it even lower.

Ready for thebooty burn, girls? Four, three,let's scoop.

Right here.

Hold it.

Now take it downto the floor.

Make sure your kneeis above your ankle.

Going to moveyour whole body.

Get ready.

In four.

Lift the back leg up.

Three, two, let's lift it.

Give me one.

Point that toe.

Two, three.

Get that kneeclose to the floor.

Four, five, six,seven, and eight.

Hold it right here.

Come up really gracefully.

Come open to the center.

Let's do it again.

Let's get downwith Grace.

Get ready, guys.

In four, three.

Keep that heelon the ground.

Here we go.

Lift it up.

Give me eight,seven, six.

Booty's burning.

Five.

How about yours? Four, three, two.

Oh, my goodness.

One.

Bring it up.

Bring it up.

Turn center.

Now zip it out guys.

Oh, we're going tokick it up a lot, but first let'swork our obliques.

Oh, we're going to kickit up a lot, you guys, with those burpee butterflies.

Ladies, you readyto work it out? Single count right here.

One, two, three, four.

Get the elbow up.

Five, six.

Here we go.

Butterfly.

New move.

Ready? Take it down.

This is butterfly one.

Do two more.

Doone more, hold it.

Now jump back and giveme those switches.

We're workingon the obliques.

We like towork the obliques.

Hold it.

Nowjump it up.

And twist.

Let's do it again, girls.

I think they were good at it.

We'll try it again.

Four, three, two, butterfly.

Take it down.

Do itagain.

One more.

Now take it down and jump back,and switch, really twist it.

Almost.

Four, three, two, jumpit up, right here.

One more time,guys for fun.

For fun.

Four, three, two,now butterfly it.

Ah, yeah.

One more like this.

Now jump it back,and twist it out.

Eight, seven, six,five, four, three, two, jump it upright here.

Zip it out.

Zip it outdouble time.

Good.

How wasthat, ladies? Did you burn at all?That was extreme.

Let's do a curtsythat way.

Four, three,two, curtsy.

Middle.

Other sideright here.

Middle.

Now hold that curtsy.

Reach down to the ground.

Pick it up.

To themiddle, hold it.

Step out to the side.

Reach down to the ground.

Pick it up.

To the middle.

To the side.

Reach down, pick it up.

To the middle again.

Reach it up.

Reachdown to the side.

And hold itright here.

Take your hands on yourthighs, and roll it up.

Take it down.

Roll it up.

Let's hold itlow, ladies.

Take it to the sideright here.

Other way.

Other way.

Let's take it to thisside and hold it.

Oh, let's get a reallybig stretch, guys.

Lift that back leg up,point the toe, Michelle.

Show off how highyou can get that leg.

Jenia, yeah,hold, hold.

Bring it down.

Lift it up.

Come center.

Other side.

Take it down.

Oh, thisis a good stretch right here.

Lift that back leg up.

Point the toe.

Drop your head.

Lift your leg.

Hold it up for fourand three, two.

Don't fall over.

Bring it down.

Lift it up.

Oh.

Bring it in,bring it in, bring it in.

Come together, girls.

All right, everybody.

That was the end of part one.

Go grab your mat.

Grab your towel, andmeet us back here so we can dopart two.

Yeah.

Hi.

Welcome back.

We're readyfor our mat portion.

I have Michelle here doingthe advanced portions of the exercise.

And I have Jenia doingthe modifications.

So let's begin.

Come onto your backs.

Scoop your belly in.

Lay your headon the mat, and lift your legs up intoTabletop right here.

Hands are going togo behind our heads.

Inhale.

Zip up your abs, lift yourshoulders up off the floor, and hold it.

Now we're going totap our legs down.

Tap and lift.

I hopeyour abs are tight.

Girls, areyour abs tight? Exhale.

Yeah.

Keep it zipped.

If you want to make itharder, take your feet a little bit further away.

And remember,this is Pilates.

Try to keep your upperbody really quiet.

Jenia might not go as low.

Four, three, two.

Legs all the way upto the sky, guys.

Hold it here.

Laterally rotate your legsso your heels are touching, upper body lifted.

Now bring yourheels to your seat, and squeezeyour inner thighs.

Yeah, Jenia will keepher legs up high, and me and Michelle are goingto take our legs a little lower.

Let's flex and pointour feet right here.

We have eight, seven.

I'm really squeezingmy thighs.

We're going to get intosome thigh burn, girls.

I know you want it.

Here we go.

We're goingto burn the thighs.

Here we go.

Double time.

Out, up, squeezethose thighs.

I feel my thighsburn already.

Four, three.

Let's kick it upeven more for fun.

Here we go.

Three times.

We go one, two,three, then point.

Flex, flex,flex, and point.

Flex, flex,flex then point.

One moretime.

Good.

Hug your knees in.

Let's rock it out just tomassage our backs out for me.

Hold, hold, hold.

Drop your foreheaddown.

Here we go.

Rock it back, androck it up and hold.

One more time.

Rock it back, androck it up, and hold.

And let's lift our legs up.

Hold onto the backsof your thighs.

Michelle's not going to hold on,because she's strong like that.

Here we go.

Roll it down,everything at the same time.

Jenia will keepholding on.

We're rolling downreally slowly.

Exhale.

Zip yourtummy up.

Hold, slow.

How slow canyou go, girls? Four, three, two,stretch it out.

Ooh, bringyour knees in.

Hold onto one leg.

Let the other legreach way out.

Jenia is going to keep herleg a little bit higher.

We're going to hold on behindour thighs, Michelle and I, one hand behind ourheads, and we're going to touch ithere and back.

Exhale as we twist, reallyscooping the belly out, and twist.

Let me see youladies working.

Yes.

Fourmore times.

Four and threeand two.

Now hold it.

Release your handand reach.

Double time.

We're going to reach,we're going to reach.

Four more times.

Four and three and two, andhug both knees in, and hold it.

Place your feet down.

Other leg in.

Extend the other leg.

Jenia, rememberyour modification.

Hand behind your head,hand behind your thigh.

Really slow.

Exhale.

Squeeze.

Oh, yeah,we're kicking it up.

Squeeze those abs.

Four more times.

Four more, and three.

Get ready toreally burn it.

Two.

Release that hand.

Double time right here.

Eight, seven, six,five, four, three, two.

Both knees in.

Hold them.

Good.

Legs up to the sky.

Hands by your side.

Lift your headsup off the floor.

Take your legs aslow as you can.

Not you, Jenia, of course,but Michelle and I.

And lift it up, up, up, andlower it down, on an inhale, exhale, lift.

On an inhale, can you keep yourback ribs down on the floor? One more.

Hold, hold, hold, hold,hold, then bring your knees into your chest.

Good.

So we dida little hundred teaser.

Little hundred teaser, now we'regoing to do teaser all out.

Get ready.

You're going to inhale,exhale, and sit all the way up.

And hold, hold, hold.

How long can we hold, girls? Michelle is doingadvanced version.

Jenia is holdingonto her thighs.

Hold four, three, two.

We're going to roll itall the way down, slowly.

And we're goingto come up again.

Come on up,hold, hold, hold.

Take it down real slow.

Four, three, two,one, and hold it.

Four, three, two.

We're going to come up.

We're going to come up.

Come up again andhold, hold, hold, and take it downreal slow.

Four, three, two.

Come up again.

Up, up, up,and take it down.

Four, three, two, andexcellent job, ladies.

Hug your knees in.

Good.

We're going toturn to our sides.

Come onto our sides andworking our obliques, stacking one hip ontop of the other.

First thing we want to do isa double leg lift right here.

Lift your legs and squeeze.

Keep your head down.

Right? You reallywant to squeeze.

Use your obliques.

Lift up those legs,and lift them up.

Keep your belly really flat.

Give me four more.

Three, two, nowlet's add the arm.

Everybody, we're going tolift our upper bodies up.

Jenia can do this.

Yeah, we can.

Up.

Come on, lift those legs.

Four, three, two.

Ladies, we're goingto hold it for a beat.

Hold, hold, hold,hold, hold, hold.

Come down.

Awesome job.

Let's come onto our side bodyas long as we're on our side.

Right? So we're going to putone foot in front of the other.

Jenia, you're going tokeep your top leg down.

Me and Michelle are going tostraighten our legs all the way up, and reach,and come down.

We're going to do itagain, lifting it up, and come on down,and lift it up.

And one more time.

So Michelle and I are goingto straighten our arm.

Jenia is going tostay on her shoulder.

Let's take it all the way up.

Up.

Now we're going to twist it.

Twist, and lift it up.

We're just going to twist.

We're just going to twist.

Lift, and scoop yourbellies, ladies.

Lift it up.

Do two more.

Oh.

And liftone more time.

Oh.

Lift it up andhold it, hold it, hold it.

Come downreal smooth, guys.

That was smooth.

I saw you.

Let's do theother side.

Double leg left.

Let's go.

Lift it up right here.

Both legs lift, and bothlegs lift and squeeze.

Lift and squeeze.

Can you get it higher? I'm doing it.

Let's go.

Get it up.

Four more.

Four, three, two.

Let's add theupper body, guys.

And reach,and lift it up.

Reach.

Good.

Lift it up and up.

Four more times.

Four, three, two, and holdit, hold it, hold it, hold it.

Good.

Elbowon the floor.

We're on elbow side work.

Working our obliques.

Here we go.

Four, three, two, one, liftit up, and reach it over.

Come back down.

We'll do it again.

Remember, follow Jeniafor the modified version.

And bring it down.

One more time.

Michelle and I are goingto straighten our arms.

Here we go.

All the way up.

All the way up.

Nowturn, thread, and lift.

Let's do it again.

And turn.

Scoop your belly in,and lift.

Good.

Can you exhale more,flatten your tummy more? Oh, I hear you breathing.

That's some goodbreathing, ladies.

Yeah.

Four, three, hold it up, holdit, hold it, hold it, hold it.

Come down real smooth.

That was nice.

Andcome onto your hands.

We're onto our hands.

Let's round our spine.

Let's round and scoopit in, and flatten it.

Right here, we're going toextend one arm and one leg.

Extend it, reach it out.

Now pulse it up.

Can you get thatback leg straighter? There you go.

That's nicealignment, Michelle and Jenia.

The back of yourneck is really long.

The back of your neckis really, really long.

Give me four andthree and two.

Now pull it in.

Here we go.

Exhale, inhale, exhale.

Reach it.

Let mesee it.

Four.

Let me see it,ladies.

Three.

Oh, look at Jenia's belly.

Two, oh, and on.

Good.

Bring both handsdown to the floor.

Press your hips back,knees on the floor.

Let's do the other side.

Opposite arm, opposite leg.

Here we go.

Lift it outand extend it.

Good.

And liftit up, lift it up.

And lift, and lift.

Give me eight, seven,six, five, nice.

Four, three.

Look atMichelle's alignment right here.

Now you're going to reallyscoop your belly in.

Scoop it in and reach.

Scoop it in and reach.

Looks good.

Scoopit in and reach.

Move your head,Jenia, yes.

And reach.

Four more.

Four, three, nice,two, and one.

Bring your hands downdown to the floor.

First Plank, everyone.

So Jeniais going to stay on her knees.

Michelle and I are goingto straighten our legs, holding it right here.

Good.

Just alittle rock.

Just a little rock,moving with your abs.

Imagine your abs are runningthis whole show right here.

Hold on.

We're going to bringare elbows down to the floor for thatLow Plank.

Hold it, hold,hold, hold.

Can we take itback up, Michelle? Yes, we will.

Let's do it.

Bring it back up, girl.

Jenia, are you with us?[Jenia] Yeah.

[Instructor] Let's take theother elbow down.

Can we stay here forthe rest of the song? Yeah? Let's bring itback up.

Oh, this is so easy.

Let's do it again.

Bring it down,down, hold.

One more time,both sides.

Bring it up, hold.

Last time, bring itdown, down.

Let's move our hipsa little bit.

Move it.

Oh, this is an Extended Plank.

Give us eight, seven.

I feel my obliques.

I feel my waistline.

Four, three, two, kneesdown, pressing your hips back to your heels forthis amazing stretch.

From here, we're ina perfect position to go into Pilates pushups, is what I call them.

We're now on our hands,we're on our hands.

The spine is really long.

Take your chestalmost to the floor and press it backand stretch.

Do it again.

Take your chestalmost to the floor.

Nice.

Two more.

Down and back.

One more.

I really want us tohold it, hold it here.

Hover.

Yes.

Four, three, two, all theway on the floor, guys.

Here we go.

Lift yourchest up and lower down.

Lift your chestup and lower down.

Lift your chestup one more time.

Oh, we're readyfor Swan Dive.

So Jenia is going to doa tiny baby Swan Dive, and Michelle's going todo a big fat Swan Dive.

Here we go.

So you lift yourchest up, shoulders down, and shoot your arms out.

Do it again.

Keep your headin alignment.

Four, three,two, one.

Awesome job, guys.

Take it down.

That was sweet.

Now let's swim.

We'regoing to go swimming.

It's a beautiful day.

Lift your arms, lift yourlegs, now swim it out.

Swim it out.

Swim it out.

Oh, look at thesepretty swimmers.

Yes.

Jenia has got her elbowsbent, right, for her shoulders.

Come on, ladies.

Swim it, swim it.

Get to the other side.

Four, three, push yourhips back and come meet me in Child's pose.

Piece of heavenin Pilates.

Right here.

Round your spine andcome onto your side.

We're going to finish upwith a little stretch.

Hold onto your ankle.

Lift your arm out to the side,and stretch it, and open up, and stretch.

And open it up again, andstretch and hold it, hold it, hold it, like, oh,this was so good.

I can't take it.

Other side, but first liftyour arm up, and give me a littlerock star stretch.

How far back can you go?Oh, this is good.

Bring it down.

Weshould do the other side.

We'll do theother side.

Hold it.

Extend your arm way out,and wave it side, yeah.

One more, and hold it.

Be as dramaticas you like.

Oh, feel the stretchin the side body.

Take your hand back, andgive me the biggest stretch.

Look behind you.

Lengthen that body, and bring itdown, and tuck your toes under, and straighten your legs.

Drop your head, and give me theslowest, most wonderful roll up I've ever seen in mylife, where I can actually imagine you guys.

Lift it up.

That was amazing.

Thank you for joiningus today at CRUNCH Live.

Be sure to check outour other programming, and I hope to see youagain really soon.