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  • All right, listen up, losers.

  • If you wanna get fit for the New Year, there's only one way to do it,

  • the bone-crunching, face-smashing, good old Cobra Kai way.

  • Strike first, strike hard, no mercy.

  • And nobody knows that better than our honorary Cobra Kai instructor,

  • the original Tai Bo master, the legendary Billie Badass Blanks.

  • Thank you, Sensei Lawrence.

  • Students, get ready.

  • I'm gonna show you the Cobra Kai way using punches, your kicks, your mind, and your will.

  • Get ready to go through the fire.

  • I'm gonna push you like never before.

  • And remember, strike first, strike hard, no mercy.

  • It's time for you to put on the power with me.

  • Get ready, let's rock.

  • - You guys ready to get down? - Yeah!

  • All right. My guys back here are ready to get down.

  • What about you guys at home?

  • Now, all I'm gonna ask you to do is just pay attention to all I'm gonna teach you.

  • And I guarantee you, when you learn these moves, you're gonna feel powerful.

  • All right, so, we're gonna start first with a nice stretch.

  • Bring both legs together, reach over and grab your wrist.

  • You're gonna pull it over to your right side.

  • Ready? Count out eight times, go.

  • - One, two, three, four, five, six. - Seven, eight.

  • Switch and go to the other side. And counting, go.

  • - One, two, three, four, five, six. - Seven, eight.

  • Great. Now, take your right leg, put it out to the front like this and push your butt back.

  • Remember, if you have a tight hamstring, just go as far as you can go, but don't go too far.

  • Ready, and count, and go.

  • - One, two, three, four. - Five, six, seven, eight.

  • Good job. Bring it around, go to the other side.

  • Ready? And counting, go.

  • - One, two, three, four, five, six. - Seven, eight.

  • Good. Bring it back to the center.

  • Now, you're gonna reach over, you're gonna pivot, you're gonna drop the hand down.

  • Drop the right hand down to the floor just like this, now you're gonna pivot off that leg.

  • - You're gonna go one, count it, two. - Two.

  • - Go. - Three.

  • - Go. - Four.

  • - Go. - Five.

  • - Go. - Six.

  • - Go. - Seven.

  • - Go. - Eight.

  • Good job, now walk it all the way around to the other side.

  • Walk it all the way around.

  • Ready? Gimme that same stretch.

  • - Count it, one. Count it. - Two.

  • (Counting continues) - Remember who you are.

  • You Cobra Kai Bo. You kick butt.

  • Good job, bring it back to the forefront.

  • Now, turn your toes in.

  • Remember, if you can't touch your toes, just go down as far as you can go.

  • Now, grab ahold of your toes and give me a nice eight count.

  • - And counting, go. One, two, three, four. - Five, six, seven, eight.

  • - Now, reach over to your right side, just like I am.

  • Ready? And counting, go.

  • - One, two, three, four. - Five, six, seven, eight.

  • - Go to the other side. And counting, go.

  • - One, two, three, four, five, six, seven, eight.

  • - Good job. Now, take it down.

  • You're gonna hold it just like this.

  • Open legs up, hold that position.

  • Cross your hands, put your guard up.

  • It's called the cobra, right? Hands up resist position.

  • Now, when I say one, you're gonna reach over and grab your left toe.

  • You're gonna go one, back, two, back.

  • Ready? Going to your right side first.

  • - Ready, go. One, count it. - Two.

  • - Count it. - Three.

  • - Count it. - Four.

  • - Count it. - Five.

  • - Count it. - Six.

  • - Count it. - Seven.

  • - Count it. - Eight.

  • - Now, hold that guard. Remember, you've gotta keep that guard up.

  • Through exercising and through whatever we do, you've gotta stay focused.

  • Ready. Now, one more time. Gimme a strong count.

  • Ready? You guys back there, let me hear a strong count.

  • You guys at home, lemme hear your power.

  • - Ready, go. One, count it. - Two.

  • - Count it. - Three.

  • - Count it. - Four.

  • - Count it. - Five.

  • - Count it. - Six.

  • - Count it. - Seven.

  • - Count it. - Eight.

  • - Now, reach over and grab your toe.

  • Hold that position.

  • Now, take your head down as far as you can.

  • Gimme a nice eight count. Ready? Count it, go.

  • One, two, three.

  • - Four, five, six, seven, eight.

  • - Great job. Bring both legs together.

  • Shake your legs out like this.

  • Now, take both legs over to your right side, just like that.

  • I'm gonna show you, you're gonna turn back to this direction,

  • now you're gonna come in at pushup position.

  • Now, lemme see you do a pushup.

  • Remember, we're gonna go down.

  • If you need to go down to your knees, go down to your knees.

  • Those who're gonna be up, stay up. Ready?

  • Count with me. Go!

  • - One, count it. - Two.

  • - Count it. - Three.

  • - Count it. - Four.

  • - Count it. - Five.

  • - Count it. - Six.

  • - Count it. - Seven.

  • - Count it. - Eight.

  • - Good job. Now, walk it up.

  • Walk it all the way up. Walk your hands all the way back to your feet.

  • Slightly bend your knees, slightly bend your knees.

  • Put your hands on top of your knees.

  • Now, roll your back up nice and easy.

  • Okay, guys. We just did a great warmup.

  • Now, remember, one of the most important things about the

  • Cobra Kai Bo workout is you've gotta warm your body up.

  • If you don't warm your body up, you're gonna pull muscles.

  • You don't wanna do that.

  • Okay? So we're done warming that body up.

  • Get right into the basic moves, show you guys how to move,

  • then we're gonna turn that music on and we're gonna kill the music.

  • - You guys ready? - Woo!

  • - Now, I'm gonna show you the first thing we're gonna do.

  • Open your legs up to what we call horse stance.

  • In karate, this is called the horse stance.

  • All right, put your hands in front. It's almost like you riding a horse.

  • Now, put your chin in the cage like a fighter.

  • When I say one, we're gonna do that fighter's footwork.

  • You're gonna tap your toe.

  • Watch me first, then you're gonna follow.

  • You guys watch me, and then you guys are gonna follow.

  • So it's gonna be one, two, three, four, and back.

  • Think of the floor as being hot, so if the floor is hot that means

  • you're not gonna be there too long. You guys ready?

  • - Woo!

  • - You guys ready at home?

  • Let's start, the right leg first. Counting, go.

  • One, count it. - Two.

  • (Counting continues) - Watch Cobra Kai season three, only on Netflix.

  • - Go. - Seven.

  • - Go. - Eight.

  • - Matte. Hold it right there. Matte means stop.

  • Now, when I say matte, you've gotta be ready to stop.

  • If I say start, you've gotta be ready to start.

  • Ready, hands are up. Now, a little more energy.

  • The floor is hot. You guys ready?

  • - Yeah!

  • - Floor is hot. You guys at home, let's do it.

  • Two sets of eight. Five, six, seven, go.

  • One, count it. - Two.

  • - Count it. - Three.

  • - Count it. - Four.

  • - Count it. - Five.

  • - Count it. - Six.

  • - Count it. - Seven.

  • One more time, go.

  • - One. - Count it.

  • - Two. - Count it.

  • - Three. - Count it.

  • - Four. - Count it.

  • - Five. - Count it.

  • - Six. - Count it.

  • - Seven. - Count it.

  • - Eight. - Good job.

  • Now, that's really important, when you're doing a Cobra Kai workout, guys,

  • you wanna make sure you understand how to move your feet because we do a lot of kicks,

  • a lot of punches, and we move around this floor.

  • And as a fighter, you've gotta know that.

  • Now, let's use athletic legs.

  • It's not guys' legs, it's not women's legs,

  • these are athletic legs.

  • Chin in the cage. So when I say go, you're gonna shuffle.

  • Think of yourself as a football player, racquetball player, tennis player.

  • You're gonna shuffle to your right. Watch me first.

  • One, two, three, four, five, six, seven, eight.

  • Okay, let's try that. Ready?

  • Five, six, count the beat. One and two.

  • - Three and four. - That's it.

  • - Five, six, seven, eight. - Hold right there.

  • Why do we tap those toes?

  • Remember, the floor is hot, and if the floor is hot,

  • you'll always stay on the ball of your foot and you're gonna be alert.

  • And as a fighter, a fighter always gotta be alert.

  • Your feet always gotta be alert so you can punch and kick and make it easy.

  • Let's try it again. Ready? Hands are up.

  • Five, six, tap it out. One and two, three and four.

  • - Five. - Six, one more time.

  • - One, two, three, four, five, six, seven, eight.

  • - Now hold, now get down lower. Now, I'm gonna challenge your legs.

  • Stay down there, don't come up. I'm gonna challenge those quads.

  • Watch, they gonna start to shake, they're gonna make you wanna quit.

  • Who's the boss of your body? You are.

  • Prove it, let's see if you can take it.

  • Ready. Five, six, seven, go. One and two.

  • - Three, four. - Go.

  • - Five, six, seven, eight.

  • - Again. - One, two, three, four, five, six, seven, eight.

  • - And hold. A little bit lower. Come on. That's called a snake stance.

  • You gotta work them legs, you gotta work them legs.

  • Can y'all feel it?

  • - Yes (laughing). Yes.

  • - I don't hear y'all. Y'all feel it?

  • - Yes!

  • - You guys at home, do you feel it?

  • Yeah, I know you do.

  • You gotta hold it. Hold it, just like that.

  • Now, them legs gonna start to shake.

  • When they shake, you've gotta quiet it down.

  • You know, when pain comes to you, what you gotta do?

  • You've gotta quiet it down.

  • I know I have pain, but I don't feel pain, and you don't feel pain.

  • You've gotta go through it, so let's fight.

  • Y'all ready?

  • - Woo!

  • - Y'all ready? - Yeah!

  • - You guys ready? Here we go, to the side.

  • Five, six, seven, go.

  • One and two and three and four, five.

  • Get down low, girlfriend.

  • - (laughs) - Come on, get down low, work them legs.

  • - Three, four, five, six, seven, eight.

  • - One more time. - Three, four, five, six, seven, eight.

  • One, two, three, four, five, six, seven, eight.

  • - Walk it out. All right. See, I challenge.

  • Every time you work out, I'm the sensei in the dojo, so I'm gonna challenge you 24/7.

  • Look, when you walk into this dojo, you better be ready to fight.

  • And what I'm talking about, fight for life, and if you're not ready to fight for life,

  • life is gonna take you over and life is gonna win.

  • Nah, not in here, in the dojo. In the Cobra Kai dojo, we work hard.

  • We don't quit, we don't give up, and we don't fear pain.

  • Let's go for it.

  • Okay, guys, now I'm gonna teach you the Cobra Kai Bo combination number one.

  • Remember, Cobra Kai Bo combination number one.

  • Get ready. Simple move, I'll bet you guys know it.

  • You guys ready?

  • - Yeah.

  • - All right, so nice and slow.

  • You gotta talk when I talk.

  • Ready? Strike first, strike hard, Cobra Kai Bo.

  • No mercy. No mercy. One more time.

  • Strike first, strike hard, Cobra Kai Bo, no mercy.

  • Come on, no mercy.

  • All right, I need you guys to say that.

  • Chant that out because it'll give you power and you'll get through that move.

  • Y'all ready? Here we go.

  • You guys at home, let's go for it.

  • If you mess up, so what?

  • Just get back in the game, don't quit.

  • Here we go. Five, six, seven, go.

  • Strike first, strike hard. Cobra Kai Bo, no mercy.

  • Come on, no mercy. Again.