Tough 14-Minute Dance Kung Fu Circuit
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Video Transcript
[MUSIC PLAYING]
Get ready.
We're going to open those heels, going to seal those heels all the way up.
Shoulders up and behind you.
Step back with your left leg.
Arms up, fists in.
We're going to strike a jab and a cross.
When you're ready.
Tempo one, two, hold it.
One, two, hold it.
One, two, hold it.
Before you increase your speed with anything in life, you really want to focus on technique.
So that's what we're doing right now.
Your jab and your cross.
Put your body into it.
It's like you're pivoting.
Nice.
Nice.
Pivoting off the back leg.
Nice.
One, two.
One, two.
Nice.
One, two.
Let's try both cadences.
One, two.
One, two.
Again.
One, two.
Last one.
One, two.
Nice.
Moving on.
Your elbows.
We're going to strike shoulder height, head height.
When you're ready.
Nice.
Tempo one, two.
Again.
One, two.
Again, one, two.
When you strike, show me.
Give me a little flash of that booty, right?
One, two.
Nice.
One, two.
We're going to increase that cadence.
One, two.
This is it.
One, two, hold.
One, two.
Hold it.
One, two.
Hold it.
Nice.
Look where you're striking.
See that?
Shoulder, over.
Again.
One, two.
Last one.
One, two.
Excellent.
Now we're going to block and strike into our right side and your left hand is going to follow into a slap.
You hear that?
So it's one, two.
This is it.
One, two.
Again.
One, two.
Do it again.
One, two.
Again.
One, two.
Notice that you're bending both knees.
Again, one, two.
Do it again.
One, nice.
The more you rotate into that body, the more you're working-- last one-- your core.
We're going to combine all of those techniques.
One, two.
One, two.
One, two.
You're getting really good at this.
One, two.
Again.
One, two.
One, two.
You're my ninja.
Come on.
One, two.
One, two.
One, two.
That's ninja.
Come on.
One, two.
One, two.
One, two.
Let's increase that cadence.
One, two.
One, two.
One, two.
Hi.
One, two.
One, two.
You see, that's okay.
One, two.
One, two.
One, two.
Nice.
One, two.
One, two.
One, two.
Give it to me.
One, two.
One, two.
Breathe.
One, two.
One, two.
One, two.
Again.
One, two.
One, two.
One, two.
Nice.
One, two.
One, two.
One, two.
Tell me how strong you feel right now.
No one can mess with you.
You're becoming stronger, faster, and you're looking good.
Give me two more.
One, two.
One, two.
Last one.
One, two.
One, two.
One, two.
Excellent.
Get ready to jump.
Put your entire body into it.
We're going to start slow.
Really, really slow.
This is it.
Really slow.
Just your legs.
Just your legs.
Nice.
Beautiful.
Check in.
See how you feel.
I feel good.
I feel so good.
I'm going to make it bigger.
This is it.
Bigger.
Nice.
How do you feel?
Do you feel good?
Do you feel good?
I feel good.
Bigger.
Bigger.
You say awesome, let me hear it.
What?
Yes.
Yes.
Yes.
Beautiful.
You want to make it really big?
Say yes.
Just give me four of them.
Four, three, two, one.
Ready to rotate, baby.
Take that weighted object.
Awesome, everybody.
Yeah, use that water bottle.
Awesome.
Your left leg forward.
Bend that knee right in front of you, right below your shoulders.
Rotate and rotate.
One, two.
One, two.
Excellent.
One, two.
Again.
One, two.
Beautiful.
Do you feel that in your left side?
That's your oblique.
We all have one.
Now we're on the right thing.
We have one on the left side.
One, two.
One, two.
Get ready.
One, two.
One.
Do you see the back, how you want to rotate in?
Use the ball of the foot.
Last.
Two more.
And one more.
Switch legs.
Excellent.
Bring that leg back.
One, two.
One, two.
Beautiful.
One, two.
Listen.
If you start to fatigue on this exercise, you can lower your arms.
You can even lose the weight.
You don't need the weight.
Everything you need in life is right here.
All you have to do is listen to your body.
If you don't play with your body, your body can't respond.
And that's what we're doing.
We're looking for a response, a very positive one-- nice-- that tells us to keep on going to round two.
When you're ready.
Yes.
Say yes, you're ready.
I know you're ready.
Arms up.
Left leg forward.
One, two.
Cross mid line.
One, two.
Just one, two.
One, two.
Nice.
One, two.
Nice.
Now imagine that you're striking something-- nice-- whether you want to get rid of it.
Whether you want to get rid of something, you're pushing it away.
You know what I do?
I always say, listen.
If you strike someone, if you need to strike someone, it's usually because you want to knock them out and take them home, or you just want to knock them out.
For two reasons.
That's how I get my dates.
I don't know.
We're going to move on.
And last one.
Woo hoo.
Nice.
Elbows.
Give it to me.
One, two.
One, two.
Nice.
One, two.
One, two.
Beautiful.
One, two.
Let's try this.
One, bring them down.
One, two.
Slow it down.
Yeah.
You see that?
One, two.
Nice.
Look at it.
One, two.
Look at it.
One, two.
Nice.
One, two.
I'm afraid of him.
Yeah.
And I'm afraid of you.
I'm afraid of you.
I'm afraid of you.
Nice.
Beautiful.
Come on.
Four, three-- nice-- two.
Last one.
One, two.
Nice.
Guess what?
We're going to block and drop, slap in.
One, two.
One, two.
Nice.
One, two.
One, two.
Try to bend right in.
You can go all the way down if you want to.
That's your range of motion.
You can make it big.
You can make it medium.
You can make it small.
One, two.
One, two.
Nice.
One, two.
One, two.
Nice.
One, two.
One, two.
Nice.
One, two.
One, two.
Last two.
And one.
Excellent.
You ready to combine those things?
I know you are.
One, two.
This is it.
One, two.
One, two.
One, two.
Again.
One, two.
One, two.
One, two.
Again.
Nice.
One, two.
Hi.
Hi.
One, two.
One, two.
One, two.
One, two.
One, two.
One, two.
One, two.
One, two.
Nice.
Who's my ninja?
One, two.
Nice.
Who's my ninja?
I wish I could wink.
Yeah.
Woo.
Do you see these guys?
Do you see me sweating?
I'm using everything.
I'm using my legs.
I'm using my core.
My back.
My front.
All of it.
Nice.
One, two.
One, two.
One, two.
One, two.
One, two.
Do you see I'm getting even happier than I was before?
Nice.
One, two.
One, two.
One, two.
One, two.
One, two.
Last one.
One, two.
One, two.
One, two.
Jumping jacks.
One.
Nice.
Beautiful.
Beautiful.
How do you feel?
Tell me you feel awesome, yes.
I love it.
Awesome.
Do you feel awesome?
Nice.
I feel awesome.
Beautiful.
Eight.
Nice.
100 I'm kidding.
Nice.
But you could.
Listen.
The more you do this, the better you get.
The more you do it, the better you get.
You adapt.
That's all we're doing.
It's called training.
Training your body so you can train your mind to be better.
Three.
Two.
Get ready.
Your right leg is going to lead, my friends.
Nice.
Spear.
Let's do it.
This time, let's try to take it really low.
Nice.
And really slow.
Slow.
Nice.
Slow.
So you can really rotate.
Do you see that you have all this room.
The more you do this, again, the better you'll get.
So say, for instance, maybe you're starting off today and it looks like that.
Well, guess what?
Eventually you're going to get all the way around.
Nice.
Just continue to practice.
Practice.
That's all it is.
Nice.
And we can do it together.
And there's so much more we can do.
Last one.
This is it.
Nice.
Let's switch.
Let's do the same thing on the other side.
Nice.
Start center and high.
Nice.
Did you hear the hi?
That was a soft command.
See that?
Because it's slow.
Soft command for slow.
We can change that.
Nice.
Also you can do this really tall.
You can also place a mat or something on the floor to protect your knee.
You can do that if it feels uncomfortable.
Nice.
Beautiful.
Rotate.
And take a moment to look at the place that you're going.
Take a moment to look.
Yes.
I think we're done.
You guys are excellent.
Yeah.
We're going to start from the top.
You ready?
I'm ready.
You're ready.
Let's do this thing.
Nice.
With your right leg forward, right into it slow.
One, two.
One, two.
One, two.
Again.
One, two.
One, two.
One, two.
Again.
One, two.
One, two.
One, two.
One, two.
One, two.
One, two.
Nice.
One, two.
One, two.
One, two.
Nice.
One, two.
One, two.
One, two.
Nice.
Don't forget to breathe.
If you forget to breathe, you're forgetting like one of the essential things in life.
That's going to help you.
In fact, the more you do this, the more you're going to improve your cardiovascular system.
And guess what?
We need it.
The younger you'll be.
Yeah.
The faster you'll be.
Nice.
One, two.
One, two.
One, two.
Nice.
And the better you'll be on that date.
With this technique, that's how I get my dates.
I don't know about you.
One, two.
One, two.
One, two.
Last one, two.
One, two.
One, two.
Three more.
One, two.
One, two.
One, two.
Two more.
Last one.
What?
Do it on the other side.
Do it on the other side.
Let's do it.
Let's do this.
Let's do this.
Focus.
Show me that fist.
Air tight.
Hi.
One, two.
One, two.
One, two.
Hi.
One, two.
One, two.
One, two.
Nice.
One, two.
One, two.
One, two.
Nice.
Let me see you get lower.
Bend that knee.
Let me see you get lower.
Bend that knee.
One, two.
One, two.
One, two.
One, two.
One, two.
One, two.
See that?
One, two.
You see, I'm going to use this.
Don't stop.
One, two.
One, two.
One, two.
Nice.
One, two.
One, two.
One, two.
One, two.
One, two.
One, two.
Again.
Again.
One, two.
One, two.
One, two.
Again.
Nice.
Nice.
One, two.
Nice.
See that?
I'm using my nose to breathe.
You're going to stay here with me.
We're going to perform.
Four more of those.
We're going to stay together.
A moment of silence so we can focus on one another.
You look at me.
I'm looking at you.
Bring it on.
One, to.
One, two.
One, two.
Three.
One.
What?
Jumping jacks.
Come on.
Yes.
Nice.
Nice.
Make it big.
Make it big.
This is your last time.
Our last time.
Nice.
Nice.
You know what?
I know you know how to lunge and rotate.
And so you know what we're going to do?
We're really going to get really cute here now.
We're going to add a little more of that heart into it.
You're going to add more heart.
We're going to alternate legs.
Don't stop jacking.
Don't stop jacking.
Nice.
Nice.
Make it big.
Make it big.
Join me, ninjas.
Ninjas.
Your left leg forward, we're going to alternate.
Nice.
Get ready.
And you're stepping back slow to center.
Switch.
Slow to center.
Hi.
One.
One.
Nice.
Nice.
And get really low.
Low.
You can be really steady.
You can dance if you want to.
You can turn it into a dance.
You can move around with this.
Nice.
See that?
See that?
You are so good.
I am so proud of you.
Not everyone can last this long, but I know that you can because you're here and that's the first step.
You're going to do four more.
Nice.
Three more.
Stay with me.
Two more.
Nice.
And a big hug.
Last one.
You rock.
[MUSIC PLAYING]
ARY NUNEZ
My ninjas, we're going to strike, we're going to jump, and we're going to rotate. Get ready.
We're going to open those heels, going to seal those heels all the way up.
Shoulders up and behind you.
Step back with your left leg.
Arms up, fists in.
We're going to strike a jab and a cross.
When you're ready.
Tempo one, two, hold it.
One, two, hold it.
One, two, hold it.
Before you increase your speed with anything in life, you really want to focus on technique.
So that's what we're doing right now.
Your jab and your cross.
Put your body into it.
It's like you're pivoting.
Nice.
Nice.
Pivoting off the back leg.
Nice.
One, two.
One, two.
Nice.
One, two.
Let's try both cadences.
One, two.
One, two.
Again.
One, two.
Last one.
One, two.
Nice.
Moving on.
Your elbows.
We're going to strike shoulder height, head height.
When you're ready.
Nice.
Tempo one, two.
Again.
One, two.
Again, one, two.
When you strike, show me.
Give me a little flash of that booty, right?
One, two.
Nice.
One, two.
We're going to increase that cadence.
One, two.
This is it.
One, two, hold.
One, two.
Hold it.
One, two.
Hold it.
Nice.
Look where you're striking.
See that?
Shoulder, over.
Again.
One, two.
Last one.
One, two.
Excellent.
Now we're going to block and strike into our right side and your left hand is going to follow into a slap.
You hear that?
So it's one, two.
This is it.
One, two.
Again.
One, two.
Do it again.
One, two.
Again.
One, two.
Notice that you're bending both knees.
Again, one, two.
Do it again.
One, nice.
The more you rotate into that body, the more you're working-- last one-- your core.
We're going to combine all of those techniques.
One, two.
One, two.
One, two.
You're getting really good at this.
One, two.
Again.
One, two.
One, two.
You're my ninja.
Come on.
One, two.
One, two.
One, two.
That's ninja.
Come on.
One, two.
One, two.
One, two.
Let's increase that cadence.
One, two.
One, two.
One, two.
Hi.
One, two.
One, two.
You see, that's okay.
One, two.
One, two.
One, two.
Nice.
One, two.
One, two.
One, two.
Give it to me.
One, two.
One, two.
Breathe.
One, two.
One, two.
One, two.
Again.
One, two.
One, two.
One, two.
Nice.
One, two.
One, two.
One, two.
Tell me how strong you feel right now.
No one can mess with you.
You're becoming stronger, faster, and you're looking good.
Give me two more.
One, two.
One, two.
Last one.
One, two.
One, two.
One, two.
Excellent.
Get ready to jump.
Put your entire body into it.
We're going to start slow.
Really, really slow.
This is it.
Really slow.
Just your legs.
Just your legs.
Nice.
Beautiful.
Check in.
See how you feel.
I feel good.
I feel so good.
I'm going to make it bigger.
This is it.
Bigger.
Nice.
How do you feel?
Do you feel good?
Do you feel good?
I feel good.
Bigger.
Bigger.
You say awesome, let me hear it.
What?
Yes.
Yes.
Yes.
Beautiful.
You want to make it really big?
Say yes.
FITNESS INSTRUCTORS
Yes. ARY NUNEZ
Three, two. Just give me four of them.
Four, three, two, one.
Ready to rotate, baby.
Take that weighted object.
Awesome, everybody.
Yeah, use that water bottle.
Awesome.
Your left leg forward.
Bend that knee right in front of you, right below your shoulders.
Rotate and rotate.
One, two.
One, two.
Excellent.
One, two.
Again.
One, two.
Beautiful.
Do you feel that in your left side?
That's your oblique.
We all have one.
Now we're on the right thing.
We have one on the left side.
One, two.
One, two.
Get ready.
One, two.
One.
Do you see the back, how you want to rotate in?
Use the ball of the foot.
Last.
Two more.
And one more.
Switch legs.
Excellent.
Bring that leg back.
One, two.
One, two.
Beautiful.
One, two.
Listen.
If you start to fatigue on this exercise, you can lower your arms.
You can even lose the weight.
You don't need the weight.
Everything you need in life is right here.
All you have to do is listen to your body.
If you don't play with your body, your body can't respond.
And that's what we're doing.
We're looking for a response, a very positive one-- nice-- that tells us to keep on going to round two.
When you're ready.
Yes.
Say yes, you're ready.
I know you're ready.
Arms up.
Left leg forward.
One, two.
Cross mid line.
One, two.
Just one, two.
One, two.
Nice.
One, two.
Nice.
Now imagine that you're striking something-- nice-- whether you want to get rid of it.
Whether you want to get rid of something, you're pushing it away.
You know what I do?
I always say, listen.
If you strike someone, if you need to strike someone, it's usually because you want to knock them out and take them home, or you just want to knock them out.
For two reasons.
That's how I get my dates.
I don't know.
We're going to move on.
And last one.
Woo hoo.
Nice.
Elbows.
Give it to me.
One, two.
One, two.
Nice.
One, two.
One, two.
Beautiful.
One, two.
Let's try this.
One, bring them down.
One, two.
Slow it down.
Yeah.
You see that?
One, two.
Nice.
Look at it.
One, two.
Look at it.
One, two.
Nice.
One, two.
I'm afraid of him.
Yeah.
And I'm afraid of you.
I'm afraid of you.
I'm afraid of you.
Nice.
Beautiful.
Come on.
Four, three-- nice-- two.
Last one.
One, two.
Nice.
Guess what?
We're going to block and drop, slap in.
One, two.
One, two.
Nice.
One, two.
One, two.
Try to bend right in.
You can go all the way down if you want to.
That's your range of motion.
You can make it big.
You can make it medium.
You can make it small.
One, two.
One, two.
Nice.
One, two.
One, two.
Nice.
One, two.
One, two.
Nice.
One, two.
One, two.
Last two.
And one.
Excellent.
You ready to combine those things?
I know you are.
One, two.
This is it.
One, two.
One, two.
One, two.
Again.
One, two.
One, two.
One, two.
Again.
Nice.
One, two.
Hi.
Hi.
One, two.
One, two.
One, two.
One, two.
One, two.
One, two.
One, two.
One, two.
Nice.
Who's my ninja?
One, two.
Nice.
Who's my ninja?
I wish I could wink.
Yeah.
Woo.
Do you see these guys?
Do you see me sweating?
I'm using everything.
I'm using my legs.
I'm using my core.
My back.
My front.
All of it.
Nice.
One, two.
One, two.
One, two.
One, two.
One, two.
Do you see I'm getting even happier than I was before?
Nice.
One, two.
One, two.
One, two.
One, two.
One, two.
Last one.
One, two.
One, two.
One, two.
Jumping jacks.
One.
Nice.
Beautiful.
Beautiful.
How do you feel?
Tell me you feel awesome, yes.
I love it.
Awesome.
Do you feel awesome?
Nice.
I feel awesome.
Beautiful.
Eight.
Nice.
100 I'm kidding.
Nice.
But you could.
Listen.
The more you do this, the better you get.
The more you do it, the better you get.
You adapt.
That's all we're doing.
It's called training.
Training your body so you can train your mind to be better.
Three.
Two.
Get ready.
Your right leg is going to lead, my friends.
Nice.
Spear.
Let's do it.
This time, let's try to take it really low.
Nice.
And really slow.
Slow.
Nice.
Slow.
So you can really rotate.
Do you see that you have all this room.
The more you do this, again, the better you'll get.
So say, for instance, maybe you're starting off today and it looks like that.
Well, guess what?
Eventually you're going to get all the way around.
Nice.
Just continue to practice.
Practice.
That's all it is.
Nice.
And we can do it together.
And there's so much more we can do.
Last one.
This is it.
Nice.
Let's switch.
Let's do the same thing on the other side.
Nice.
Start center and high.
Nice.
Did you hear the hi?
That was a soft command.
See that?
Because it's slow.
Soft command for slow.
We can change that.
Nice.
Also you can do this really tall.
You can also place a mat or something on the floor to protect your knee.
You can do that if it feels uncomfortable.
Nice.
Beautiful.
Rotate.
And take a moment to look at the place that you're going.
Take a moment to look.
Yes.
I think we're done.
You guys are excellent.
Yeah.
We're going to start from the top.
You ready?
I'm ready.
You're ready.
Let's do this thing.
Nice.
With your right leg forward, right into it slow.
One, two.
One, two.
One, two.
Again.
One, two.
One, two.
One, two.
Again.
One, two.
One, two.
One, two.
One, two.
One, two.
One, two.
Nice.
One, two.
One, two.
One, two.
Nice.
One, two.
One, two.
One, two.
Nice.
Don't forget to breathe.
If you forget to breathe, you're forgetting like one of the essential things in life.
That's going to help you.
In fact, the more you do this, the more you're going to improve your cardiovascular system.
And guess what?
We need it.
The younger you'll be.
Yeah.
The faster you'll be.
Nice.
One, two.
One, two.
One, two.
Nice.
And the better you'll be on that date.
With this technique, that's how I get my dates.
I don't know about you.
One, two.
One, two.
One, two.
Last one, two.
One, two.
One, two.
Three more.
One, two.
One, two.
One, two.
Two more.
Last one.
What?
Do it on the other side.
Do it on the other side.
Let's do it.
Let's do this.
Let's do this.
Focus.
Show me that fist.
Air tight.
Hi.
One, two.
One, two.
One, two.
Hi.
One, two.
One, two.
One, two.
Nice.
One, two.
One, two.
One, two.
Nice.
Let me see you get lower.
Bend that knee.
Let me see you get lower.
Bend that knee.
One, two.
One, two.
One, two.
One, two.
One, two.
One, two.
See that?
One, two.
You see, I'm going to use this.
Don't stop.
One, two.
One, two.
One, two.
Nice.
One, two.
One, two.
One, two.
One, two.
One, two.
One, two.
Again.
Again.
One, two.
One, two.
One, two.
Again.
Nice.
Nice.
One, two.
Nice.
See that?
I'm using my nose to breathe.
You're going to stay here with me.
We're going to perform.
Four more of those.
We're going to stay together.
A moment of silence so we can focus on one another.
You look at me.
I'm looking at you.
Bring it on.
One, to.
One, two.
One, two.
Three.
One.
What?
Jumping jacks.
Come on.
Yes.
Nice.
Nice.
Make it big.
Make it big.
This is your last time.
Our last time.
Nice.
Nice.
You know what?
I know you know how to lunge and rotate.
And so you know what we're going to do?
We're really going to get really cute here now.
We're going to add a little more of that heart into it.
You're going to add more heart.
We're going to alternate legs.
Don't stop jacking.
Don't stop jacking.
Nice.
Nice.
Make it big.
Make it big.
Join me, ninjas.
Ninjas.
Your left leg forward, we're going to alternate.
Nice.
Get ready.
And you're stepping back slow to center.
Switch.
Slow to center.
Hi.
One.
One.
Nice.
Nice.
And get really low.
Low.
You can be really steady.
You can dance if you want to.
You can turn it into a dance.
You can move around with this.
Nice.
See that?
See that?
You are so good.
I am so proud of you.
Not everyone can last this long, but I know that you can because you're here and that's the first step.
You're going to do four more.
Nice.
Three more.
Stay with me.
Two more.
Nice.
And a big hug.
Last one.
You rock.
[MUSIC PLAYING]
