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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.

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

  • - No mercy.

  • - Do it again. Strike first, strike hard. Cobra Kai Bo, no mercy.

  • Come on. No mercy, last one.

  • - Strike first.

  • - Come on. - Strike first.

  • - Strike hard.

  • - Go. - Strike hard.

  • - Cobra Kai Bo.

  • - No mercy. That's it.

  • - No mercy.

  • - Good job. Way to walk it.

  • All right, way to do that, guys.

  • Now, you guys at home, same thing. Let's do the other side. Ready?

  • Hands up. Ready, here we go.

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

  • The left leg goes out.

  • No mercy. One more time.

  • Strike first, strike hard.

  • - Let's hear you guys talk.

  • If I could put my ear to the screen, I need you to project your voice all the way though the screen.

  • Boom! Start hitting me so I can feel your power.

  • I need you guys to be thinking here.

  • This is the last one. You guys ready?

  • - Yeah!

  • - Good energy. Here we go.

  • Cross, two. Ready, go.

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

  • - No mercy. - Do it again.

  • - Strike first.

  • - Go. - Strike hard.

  • Cobra Kai Bo.

  • - Go. Come on. Go. - No mercy.

  • No mercy.

  • - One more time, go.

  • - Strike first, strike hard.

  • - Go. - Cobra Kai Bo.

  • - No mercy. - No mercy.

  • - Last one. - Strike first.

  • - Go, go. - Strike hard.

  • Cobra Kai Bo.

  • - No mercy. Come on. Matte.

  • Bring your hands down.

  • What do we do? We strike what? - First!

  • - We strike what? - Hard!

  • - One more time. We strike what? - First!

  • - We strike what? - Hard!

  • - Let me hear you say it at home.

  • Remember that. You show no mercy.

  • 'Cause if you do, to them, you're not going to make it through this workout.

  • All I'm asking you to do is be smart, have some wisdom, and let's go for it.

  • All right guys, we're getting ready to get into this part of the workout, which is the cardio part.

  • We already did the instruction, I gave you the stuff to do.

  • Just remember those things, and the floor is always hot.

  • The floor is hot, you're always on your toes.

  • So when I say, "Turn it on," turn that music on and let's turn it up.

  • All right, remember, this workout is called "Fight to Win."

  • You want to fight to win. All right. Now you guys ready?

  • - Yeah!

  • - All right, give me some music guys.

  • All right, now I want you to hold those legs.

  • Here we go. Now tighten it up. Now left to right.

  • Go, eight, seven, count it, work it.

  • Work, work, work.

  • Do it again. Let's go.

  • Come on, go. Work it. Go. Work it, work it.

  • Side to side, touch. Come on.

  • Count it. Hit that beat.

  • Three, two, again.

  • - Go. One. Count it! - (Counting in background)

  • - Work it, that's it. Work it. - (Counting in background)

  • - You guys are home. Remember, your voice will give you power. - (Counting in background)

  • - That's why you gotta count. Your own voice will bring power to your body. - (Counting in background)

  • - Work it. Come on. - (Counting in background)

  • - Now start with the uppercut, go. - (Counting in background)

  • - Work it, come on. - (Counting in background)

  • - Work it, go. - (Counting in background)

  • - Work it, come on. - (Counting in background)

  • - Two more sets! Work it. - (Counting in background)

  • - Come on. Work it. - (Counting in background)

  • - Go, go. - (Counting in background)

  • - Now we're going to do the tornado. Hold in the air. Go! - (Counting in background)

  • - Work it. Come on. Six. Again. - (Counting in background)

  • - One, two - let me hear you count! - (Counting in background)

  • - Again! One, two. - (Counting in background)

  • - Last set of eight! - (Counting in background)

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

  • - Back to tap. Tap. Two, that's it. - (Counting in background)

  • - Three, tap it. Count. - (Counting in background)

  • - Remember - you're going to want to slow down from that count, but don't. - (Counting in background)

  • - Keep that count going on. - (Counting in background)

  • - That's what's going to show you where your cardio is. - (Counting in background)

  • - That's it. Cross punch out. Go. - (Counting in background)

  • - Work it, come on. Hit that beat. - (Counting in background)

  • - Again. Work it, come on. Work it. - (Counting in background)

  • - Now four steps forward, four steps. - (Counting in background)

  • - (Counting in background)

  • - (Counting in background) - Back it up, go.

  • - (Counting in background)

  • - Come on. - (Counting in background)

  • - Go forward, go! - (Counting in background)

  • - That's it. - (Counting in background)

  • - Work - that's it. - (Counting in background)

  • - Back it up. - (Counting in background)

  • - One more time guys, let's go. - (Counting in background)

  • - Come on, work it. - (Counting in background)

  • - Go, go, go, go. - (Counting in background)

  • - Walk it out. All right good job.

  • Now cross the hands. And here we go, X-Block.

  • Now, to the side - the leg go out right.

  • You go touch your toe, touch the toe.

  • One - count it. - (Counting in background)

  • - That's it. Keep those hands there. - (Counting in background)

  • - Come on. That's it. - (Counting in background)

  • - That's it, work those legs. - (Counting in background)

  • - The quads will start burning. - (Counting in background)

  • - Change sides, go. - (Counting in background)

  • - That's it. Come on. - (Counting in background)

  • - Keep those hands in front. - (Counting in background)

  • - Let's go. Feel those quads. - (Counting in background)

  • - Come on. That's it. - (Counting in background)

  • - Now hold it right there.

  • Watch, when I say go, it's just like this.

  • You go, one, cross, two.

  • All right, let's try it. Five, six, everybody count. Go!

  • One, count it. - (Counting in background)

  • - Keep - come on. Six. Come on. - (Counting in background)

  • - Again. Count it, work it. - (Counting in background)

  • - Go, go, go, go. Change sides. - (Counting in background)

  • - Go, work it, come on, go, go, go. - (Counting in background)

  • - Come on. Give me some energy, guys. - (Counting in background)

  • - That's it. Work it. Come on. - (Counting in background)

  • - I can't hear y'all! Work it, work it. - (Counting in background)

  • - And, walk. - (Counting in background)

  • - All right, keep your body moving. Now we're going to the side.

  • Bring those arms up again.

  • You're going out to the side - watch me.

  • Out to the side, you're going to move over,

  • move over, you go out to the side, out to the side,

  • move over, and move over.

  • Okay, you guys ready? Here we go. Hands up.

  • Right leg starts.

  • Five, six, seven, let's go.

  • One - and move. Four - count it! Count it!

  • Go. Again. Stay down low. Work it. - (Counting in background)

  • - Go. Challenge those legs. Work it. - (Counting in background)

  • - One more time, go! Come on. Work it. - (Counting in background)

  • - Go! Go! Keep it going, keep it going. - (Counting in background)

  • - Come on. Go. Work it. Go. That's it. - (Counting in background)

  • - Work it. That's it. Come on. - (Counting in background)

  • - Last set, go! Challenge it, challenge it. - (Counting in background)

  • - Work it. Go! Go! Go! - (Counting in background)

  • - Walk it out. All right good job.

  • All right, hands up. Ready? To the side. Back to side.

  • Three jabs, tap. Watch me first, then you're going to follow.

  • One, two, three, tap the toe.

  • One, two, three, tap the toe.

  • Five, six, ready, count to eight. We go one, two, three and four.

  • Five, six, do it again. Go.

  • Work it, work it. Tap the toe. Go. - (Counting in background)

  • - Now hold. All right, give me that energy.

  • Cobra Kai energy, ready? - Ready.

  • - Here we go. You all ready? - Yes!

  • - All right y'all - y'all sound like you're ready to go to sleep!

  • You guys at home, you all ready? Come on, give me some energy. Ready?

  • Five, six, hit the beat. One, two. Four.

  • Again. Count it!

  • One more time! Last set. - (Counting in background)

  • - Walk it out, good job. Two, three, four, five, six.

  • Ready? Now hold. Knee up. One - count it.

  • Let me hear everybody count.

  • Come on. Turn. Go. Lower yourself more. - (Counting in background)

  • - Come on. One more time, go. Turn that body sideways. - (Counting in background)

  • - Turn sideways. Sideways, sideways, sideways. - (Counting in background)

  • - Here we go. Here we go. - (Counting in background)

  • - All right, ready? Hayai-ku. Hayai-ku means faster. Ready?

  • - Yeah. - Hayai-ku. Five, six, seven, go. One - count.

  • - Go, go, go, go, go, go, - (Counting in background)

  • - Go, go, go, go, go, go, go. - (Counting in background)

  • - One more time. Go. Work it. - (Counting in background)

  • - Go, go, go, go, go, go. - (Counting in background)

  • - Matte. All right, let's go, the other side.

  • Five - Hayai-ku. Five, six, seven, go. One -

  • Work it, come on. Go. Go. - (Counting in background)

  • - Hit the beat. Now again. Hit it. - (Counting in background)

  • - Go. One more time, go. - (Counting in background)

  • - (Counting in background)

  • - Work it. Go. And matte. - (Counting in background)

  • - All right, keep the beat going. Keep those legs going.

  • How you feel out there? How you guys feeling over here?

  • - Good!

  • - Okay, they feeling it back here, so you gotta be feeling it at home.

  • Now, to the side. Hands cross.

  • You're going out, out, jab, cross, jab, come back.

  • Out, out, jab, cross, jab. One more time. Go.

  • Out, out, jab, cross, jab, and hold.

  • Now, give me some energy on that. Now watch. Going to watch little Nania.

  • Five, six, seven, go.

  • One, two, boom, boom, boom, boom. Three, four, boom, boom, boom.

  • All right? Just like that. Let's try. Now good energy guys. You all ready?

  • - Yes. - So give me some faces.

  • All right, give me some good energy in the face.

  • Five, six, seven, let's count it. Go.

  • One, two, three, four. Go.

  • Hit it. Come on. Count it. Work it.

  • - Go. Go. One more. Come on, guys, work it. - (Counting in background)

  • - Go. Work it. Go. - (Counting in background)

  • - Matte, matte.

  • Let's go, the other side. Ready? Hand up.

  • Five, six, nice and slow.

  • One, two -

  • - Watch Cobra Kai Season Three. Only on Netflix.

  • - seven, eight. Again. Remember, doing the opposite side.

  • Three, and four, five, six, seven.

  • All right, let's drive it now. You ready? Let's drive it.

  • Let's drive it. Tomiko, you ready?

  • - Yes!

  • - Let's drive. You guys at home? Let's drive this.

  • Five, six, drive it out.

  • One, two, go. Go. Work it. Go. - (Counting in background)

  • - Go. Hit the beat. Go. Hit that beat. Go. - (Counting in background)

  • - Go. One more time, go. Work it. - (Counting in background)

  • - Work it. Come on. Work it. - (Counting in background)

  • - Matte. Good job.

  • Now, let's go in and out, Horse Stance.

  • Going to it, in and out. You gotta go to it, get out here.

  • Just like this. Slow. One, two, circle, circle.

  • Three, four, circle, circle. Let's try it. You guys ready?

  • - Yes.

  • - So you're going to go one, two, circle, circle. Copy me.

  • You guys at home, follow me. Ready? Slow.

  • One, two, circle, circle. Say it.

  • - One, two, circle, circle.

  • - Go. Say it out loud guys. - (Repeating in background)

  • - That way your body remembers what you're doing. - (Repeating in background)

  • - One more. One, two, circle, circle. - (Repeating in background)

  • - Now hold. Okay, hold it right there. Bend the knee, keep your hands up.

  • All right, remember, when you guys are going, you gotta go hard. Go in and out.

  • Biggest fighter coming at you, you gotta go at him with some power.

  • Now watch me. Just like this.

  • One, two, circle, circle. Three, four, circle, circle. Ready?

  • Five, six, seven, go.

  • Circle, circle. Three, four, five, six, seven, eight. Come on, go. - (Counting in background)

  • - (Counting in background)

  • - Count the beat. Count the beat. - (Counting in background)

  • - I can't hear you. I can't hear you. - (Counting in background)

  • - Come on. Give me some energy. - (Counting in background)

  • - Come on. Let's go, let's go. - (Counting in background)

  • - Give me some legs. Go right leg first. - (Counting in background)

  • - Do the right leg first. Give me some energy, go. - (Counting in background)

  • - Drop down low. Give me some heart and soul. - (Counting in background)

  • - Heart and soul. - (Counting in background)

  • - Walk it out. Good job.

  • Remember guys, I know you're tired, but don't quit, don't give up.

  • You gotta put in that power.

  • This is not what we do in the Cobra Kai Dojo.

  • We work hard. We don't quit.

  • We stay fast, we stay strong, because when we walk out that door, life is going to come at you like this.

  • Boom! It's going to try to hit you in the face.

  • And if you're not ready to put your guard up and take it on,

  • and get ready to hook it out, you're going to lose.

  • We don't got losers in here, we got winners.

  • Y'all ready? - Yeah!

  • - I know you're tired but give me some energy.

  • All right, here we go. Let's push this.

  • Now we go on both sides. Watch me first.

  • We go one, two, bah, bah, bah. Three, four, bah, bah, bah.

  • All right, we got to go for it. Y'all ready?

  • Five, six, seven, go.

  • One, two, boom, boom, boom. Go!

  • Four, boom, boom, boom. Work it, come on, work it.

  • Let me hear that boom, boom, boom. Four, go, boom, boom, boom. Work.

  • - Come on. Work it. - (Repeating in background)

  • - Come on, girl friend you got this. Come on. - (Repeating in background)

  • - Go. You got to go for it. - (Repeating in background)

  • - Come on, give me some heart and soul. - (Repeating in background)

  • - Go. Go. - (Repeating in background)

  • - Last one. Give me some heart. Give me some heart. Go. - (Repeating in background)

  • - (Repeating in background)

  • - Four. Go. - (Repeating in background)

  • - (Repeating in background)

  • - Walk it out.

  • Remember guys, when you're working out, it's not... you know, "do every technique correctly.”

  • The most important thing is, yes, you want to do it right. But you can give what you got.

  • If you don't give something, you don't get none. You got to give something to get something.

  • So watch me, I'm going to give. 'Cause I want something to come back to me.

  • So when I take off, one, two, pow, pow, pow.

  • Three, four, pow, pow, pow. Five, six, pow, pow, pow.

  • Show me your body language. Make your body speak to me.

  • I can't see you right there. Show me your body language.

  • Watch my body language, I'm gonna talk back to you.

  • I'm not going like this. I'm gonna give you some heart and soul.

  • One, two, pow, pow, pow. Three, four, pow, pow, pow.

  • Y'all ready? Five, six, seven, go. One. Work it.

  • - (Repeating in background)

  • - That's it. Give me some heart and soul. - (Repeating in background)

  • - That's it. Come on. Work it. - (Repeating in background)

  • - Keep it moving. Come on. - (Repeating in background)

  • - Work it. That's one. - (Repeating in background)

  • - Come on, Laura. Go for it. - (Repeating in background)

  • - You gotta go for it. You gotta go for it. Go. Come on. - (Repeating in background)

  • - Go. Go. Work it. - (Repeating in background)

  • - Walk it out.

  • All right, let's remember when you workin' out, it's not easy to keep that body in good shape.

  • Most people want a body, but they don't want to do anything to get it.

  • You can't get a body without giving something to get something.

  • You gotta give, and then it'll come back to you.

  • As much as you give, that much will come back to you.

  • Put on the power! Y'all ready?

  • All right, hands up, bend the knees.

  • Now let's do a step forward, front kick.

  • Take the left leg back. Leg up. Now watch me first.

  • You're gonna step forward like this: step, kick, back, tap the toe.

  • Step, kick, back. Let's try.

  • Ready?

  • Nice mae geri. "Mae geri" means front kick in Japanese.

  • "Mae geri keage" means front snap kick. Ready, and go.

  • Step, kick, back down. Step, kick - keep those hands up.

  • Down. Step, kick, back, and, hold.

  • Remember when that kick goes out, you gotta pull it back.

  • If you leave that leg out, somebody going to grab you and dump you to the ground.

  • You don't want that.

  • The best kick is a kick that comes back, pow! Comes back to the body and you feel the contraction.

  • That's what's gonna help you get into good shape.

  • You guys ready? Hands are up.

  • Nice and slow.

  • One, two, three, get your guard up, four, five, boom, get your guard up.

  • One, two, three, four... six. Now, hold.

  • All right now, when I say go, give me some energy.

  • Watch her. Five, six, seven, go. One, come on. Come on.

  • Tighten your abs up. All right, you guys ready?

  • You gotta guard that stomach, guys. Hands up! Leg goes back.

  • Five, six, ready, go.

  • One, two... count it. Three, four... count it.

  • - (Counting in background)

  • - Count it. Count it. - (Counting in background)

  • - (Counting in background)

  • - Count it. - (Counting in background)

  • - (Counting in background)

  • - Keeping the hands up. - (Counting in background)

  • - (Counting in background)

  • - Keeping the hands up. - (Counting in background)

  • - (Counting in background)

  • - That's it. Come on. Keeping the hands up. - (Counting in background)

  • - Work it. Go. Go. Go. - (Counting in background)

  • - (Counting in background)

  • - Go! - Ah!

  • - Hands up. Good. - Ah!

  • - Assah. Go, work it. - Assah!

  • - Come on. - Assah!

  • - Walk it out... good job.

  • All right, way to work it, guys. Now let's go to the other side.

  • You guys ready?

  • Now put the other leg back.

  • This leg is back, it'll be a nice front kick.

  • Step, kick, back, tap the toe.

  • Step, kick, get that guard up!

  • Literally, you drop your guard, your hands are way out here?

  • Somebody gonna hit you in the stomach.

  • Get your guard up. Get your guard up. Ready?

  • Here we go. Five, six... ready, this is combat.

  • One, two, three, four, five, six, seven... come on, this is combat inside your own house.

  • Come on! We're workin'. Ready? Let's go. Go. One, two... count it.

  • - Count it. - (Counting in background)

  • - Count it. Come on. - (Counting in background)

  • - Go. Count it. - (Counting in background)

  • - Remember who you are. You are Cobra Kai. You kick butt.

  • - Go. Count it. - (Counting in background)

  • - Count it. Count it. Count it. - (Counting in background)

  • - (Counting in background)

  • - Count it. Hit time! - (Counting in background)

  • - Same time. Same time. Same time. Same time. - (Counting in background)

  • - Matte, way to work.

  • Good job. Now, let's do that combination step to both sides.

  • Watch me first. Hands up here.

  • If you step with the right, you kick with the right.

  • If you step with the left, you kick with the left.

  • Five, six, seven, watch me.

  • Step, over, kick, down. Step, over, kick, down. Are you ready?

  • Hands are up. Five, six, nice and slow.

  • Step, over, kick, down. Step, over, kick, pick your feet up.

  • Step, over, kick, down. Step, over, kick, back to position.

  • All right. Remember, the floor is what? - Hot!

  • - The floor is what? - Hot!

  • - I can't hear you all! The floor is what? - Hot!

  • - All right. The floor is hot.

  • You guys at home, come on, the floor is hot.

  • I'm gonna step, like this, one, pow.

  • Two, pow. Three, pow. All right, let's try it.

  • Here we go, hands up. Six, seven... let's go. Go, one. Kick. Go.

  • - (Counting in background)

  • - Come on. Go. Go. - (Counting in background)

  • - Come on. Kick it. Keep them hands up. - (Counting in background)

  • - Hands up. Come on. Go. - (Counting in background)

  • - Go. Come on. Kick it. - (Counting in background)

  • - Kick it. - (Counting in background)

  • - Kick it. One more. Come on, combat. - (Counting in background)

  • - Combat. Come on. - (Counting in background)

  • - One more. Come on. We strike what? - Assah!

  • - We strike first. We strike first. - Assah!

  • - All right, walk it out. All right, hands up.

  • Keep it going girl, get your butt up here, let's go, come on.

  • Come on, here we go. Hands are up.

  • All right, you got that front kick, combat front kick.

  • Remember if you're throwing that front kick, you can't hesitate.

  • Front kick is a really good kick to help work the back of your legs and also work your stomach.

  • You point your toe, you can see that it works your quadriceps.

  • See that? But if I flex it, it's gonna work it high up.

  • I want you to point that toe, so you're gonna work those quads down here,

  • so you elongate that muscle, okay?

  • Now, hands are up, ready. Now, to the side.

  • Open your fighting guard up.

  • All right, go back to that position. Okay let me see, Cobra Kai, fighting guard.

  • Ready? Watch me. You're gonna yell out, "Cobra Kai!"

  • Back. Cobra Kai! Back. Ready? Five. Six. Seven. Go.

  • - Cobra Kai!

  • - Back. Give me some energy. - Cobra Kai!

  • - Back. Go. - Cobra Kai!

  • - Back. Go. - Cobra Kai!

  • And hold. Now, cardio style is gonna be like this: one, two.

  • But you gotta give me that heart... give me the heart of a Cobra Kai.

  • Give me the heart of a cobra.

  • - You guys ready? - Yeah!

  • So when I say "go," you gotta step back with that leg, hit that guard strong.

  • One, two! Ready? I want eight of those.

  • Five, six, ready, let's go! One. Count it.

  • Count it. Count it. Go. Go. - (Counting in background)

  • - Get your hands up. Hands up. - (Counting in background)

  • - Go. Go. Go. Go. - (Counting in background)

  • - Go. Go. Go. And? - (Counting in background)

  • - All right so watch, when you're doing this, just don't bring them arms around.

  • When I say bring those arms around, bring them around, like that.

  • Think of a punch coming at your face.

  • If I want to throw a punch at her face she gotta block this punch.

  • Right? So those hands gotta come around. Boom!

  • And she can't cower when she block that punch.

  • She can't cower. And she gotta have confidence! She brings those hands around - assah!

  • All right let me hear everybody go "assah!" Ready?

  • Hands are up. Five, six, seven, go.

  • - Assah! - That's it. Back. Again.

  • - Assah!

  • - Back. Again.

  • - Assah!

  • - Back. Go.

  • - Assah!

  • - Back. Go.

  • - Assah!

  • And back. Now let's try the other side. Same thing. Ready?

  • To the side, go, "assah!"

  • Ready, let's go. One, back. Go.

  • - Assah!

  • - Back. Go.

  • - Assah!

  • - Come on, get them hands up. Go.

  • - Assah!

  • - Back. Go.

  • - Assah!

  • - Go back. That leg. Go!

  • - Assah!

  • - Get them hands out quicker. Look what you're doing, you gotta look.

  • - Assah!

  • - Right. You gotta get those hands up. Go.

  • - Assah!

  • - That's it. Go strong. Go.

  • - Assah!

  • - And hold that position.

  • Okay guys, now we about to get in the Cobra Kai power part of the workout.

  • Remember, when you do the power part of the workout,

  • it's to help you get stronger punches, stronger kicks.

  • Okay so now, remember if you don't have power reels,

  • all you need to do is get two dumbbells,

  • two pound dumb bells, you don't want to get too heavy of dumbbells.

  • Two pound dumb bells, or cans of soup, or two water bottles.

  • I guarantee you you'll get a good power workout.

  • All right? Now, you got the power reels in the middle,

  • when you see the string comes out that contact makes the core get involved right away.

  • So, you don't have this with the dumb bells but, you still gotta get that core involved with your workout.

  • Now, we gonna start off first, go, both legs in position.

  • When I say "Cobra Kai Guard," you're gonna go to the Cobra Kai guard with a kiai.

  • Ready, go.

  • Assah!

  • All right. Hold that position. Now, elbows are up.

  • Think of two cans of soup on the elbows.

  • When I say go, you're gonna pull that arm apart like this and you're gonna bring it right back together.

  • Don't let it touch. Ready, let's do two sets of eight. Ready?

  • Count with me. Slow first. Slow.

  • We go one, back. Count it. Two, back. Count it. That's it.

  • Four. Count it. - (Counting in background)

  • - Count it. - (Counting in background)

  • - Count it. - (Counting in background)

  • - Count it. - (Counting in background)

  • - Now bring it back. Now hold.

  • Now we go Cobra Kai speed, ready?

  • Cobra Kai speed, let's get it on. Ready.

  • Three 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... - Count it.

  • - Eight... - Again.

  • - Make it burn. Make it burn. - (Counting in background)

  • - Sit down on those legs. - (Counting in background)

  • - Work it. Come on. - (Counting in background)

  • - (Counting in background)

  • - Again. Count it. - (Counting in background)

  • - Two... - Count it.

  • - Three... - Count it.

  • - Four... - Count it.

  • - Five... - Count it.

  • - Six... - Count it.

  • - Seven... - Hold it.

  • - Eight... - Hold it. Hold it right there.

  • You're gonna feel the blood go right through those shoulders.

  • You're gonna feel it in your legs. Get down low.

  • Hold it. Let me see that focus. One, two, three, four, five, six, seven... bring it in.

  • All right, now. Let's go into what we call "Cobra Kai hook, jab."

  • Put it behind you. You don't have this string you... my guys do.

  • You guys got the dumbbells. Put your guard up just like this.

  • Now, when I say, "Go," you're gonna push out and jab,

  • you're gonna push out and cross, you're gonna push out and jab.

  • Then right back to position, so watch me. It's gonna look like this.

  • One, two, three. One, two three. All right? Let's go.

  • Five... Hands are up. Chin in the cage.

  • Five, six, seven, go. One, two, three. Again.

  • - One, two, three. - Again.

  • - One, two, three. - Again.

  • - One, two, three. - Hold right there.

  • Now, at the same time, guys, let me see you tap that toe.

  • It's one, two, boom, tap. One, two, boom, tap. Ready?

  • Five, six, seven, go. One, two, three, tap.

  • - One, two, three. - Tap.

  • - One, two, three. - Tap.

  • - One, two, three. - Tap.

  • - One, two, three. - Tap.

  • - One, two, three. - Tap.

  • - One, two, three. - Tap.

  • - One, two, three. - Hold.

  • Hands are up. Same thing. Ready?

  • Power move. Five, six, ready, give me some energy.

  • One, two, three, tap.

  • - One, two, three. - Tap.

  • - One, two, three. - Tap.

  • - One, two, three. - Tap.

  • - One, two, three. - Tap.

  • - One, two, three. - Tap.

  • - One, two, three. - Tap.

  • - One, two, three. - Hold.

  • Now, back to position. Let's go here.

  • Now, you're gonna do a military press. One, two, counting. Ready?

  • Here we go. Five. Here come the hands now.

  • Ready, let's go. Go. Work it. Come on. - (Counting in background)

  • - Push. Gonna start to burn. Let's go. - (Counting in background)

  • - Go. Go. Go. - (Counting in background)

  • - Work it. Work it. Go. - (Counting in background)

  • - Push. Push. Push. - (Counting in background)

  • - One more time, go. Come on. - (Counting in background)

  • - Push. Push. Push. - (Counting in background)

  • - Push. Push. Push. - (Counting in background)

  • - And bring it back to your guard.

  • Now, step back. Let's go to right side, even it up.

  • It's one, two, three, tap. Ready?

  • Here we go. Power punch. Y'all ready? - Yeah.

  • Five, six, seven, go. One, two, tap.

  • - One, two, three. - Tap.

  • - One, two, three. - Tap.

  • - One, two, three. - Tap.

  • - One, two, three. - Tap.

  • - One, two, three. - Tap.

  • - One, two, three. - Tap.

  • - One, two, three. - Tap.

  • - One, two, three. - Tap.

  • - One, two, three. - Hold. Now, back here.

  • Face this way. Same way. Hands are up.

  • Now, you're gonna feel the blood in your shoulders.

  • You guys feel that? - Yeah.

  • - A lotta blood in the shoulders.

  • Right guard. Put your right leg forward.

  • Face that camera. Here we go. Face me.

  • Two, ready, let's go. One, two, go.

  • - One, two, three. - Go.

  • - One, two, three. - Hands up.

  • - One, two, three. - Go.

  • - One, two, three. - Go.

  • - One, two, three. - Go.

  • - One, two, three. - Go.

  • - One, two, three. - Go.

  • - One, two, three. - Go.

  • - One, two, three. - Matte. Back to position.

  • Now, standing bench press. Standing bench press.

  • Open the legs up. Hands up here.

  • Standing bench press. Get them elbows up.

  • Squat down with them legs working.

  • It's out, two. All right?

  • Bend them knees. Come on, bend your legs. Come on -

  • - Oh! - ... bend them legs.

  • Right, I'm gonna sit on them legs. Bend those legs.

  • Ready? - Yeah.

  • - Go. One, pump it.

  • - Two. - Pump.

  • - Three. - Pump.

  • - Four. - Pump.

  • - Five. - Pump.

  • - Six. - Pump.

  • - Seven. - Pump.

  • - Eight. - Pump.

  • - One. - Pump.

  • - Two. - Pump.

  • - Three. - Pump.

  • - Four. - Pump.

  • - Five. - Pump.

  • - Six. - Pump.

  • - Seven. - That's it

  • - Eight.

  • - All right, so that's the way I want you, down there.

  • See, how I was sittin' on them legs makin' her work those legs?

  • Elbows up. Let's go. Push.

  • - One. - Push.

  • - Two. - Push.

  • - Three. - Push.

  • - Four. - Push.

  • - Five. - Push.

  • - Six. - Push.

  • - Seven. - Push.

  • - Eight. - Again.

  • - One. - Push.

  • - Remember, who you are. You're a Cobra Kai. You kick butt.

  • - Push. Two more times, guys. - (Counting in background)

  • - Remember, if you don't have the power reels you got two - - (Counting in background)

  • - ... bottles of water in your hands. - (Counting in background)

  • - You gotta hold it up. Don't quit. Don't quit. - (Counting in background)

  • - One. - Go.

  • - Two. - Go. I know it's burning. Go.

  • - Five. - Go.

  • - Six. - Go.

  • - Seven. - Go.

  • - Eight. - Good job. Take it out.

  • Bring it back. Now, feel your arms moving.

  • We're gonna be doing two more exercises and then we're gonna move on.

  • Okay? Right, now from here, open those legs up.

  • Now we're gonna do the down punch.

  • The down punch, the board-breaking punch.

  • When I say, "One," you're gonna boom, boom.

  • Slice over, all right. So, Cobra Kai down punch. You ready?

  • Cobra Kai down punch.

  • Slide over one. Pow.

  • Slide over two. Pow.

  • Slide over three. Pow.

  • Slide over four. Pow.

  • Slide over five. Pow.

  • Slide over six. Pow.

  • Seven. - Pow.

  • - Eight. - Pow.

  • - Hold. Hold it right there.

  • Right back to position. Remember, think of breaking boards.

  • You do this all the time so you need to focus.

  • As soon as you slide over, slide over and bring that down punch down.

  • Boom, boom. Right back to position.

  • You guys ready? - Yeah!

  • - Slide over, down punch, power punch. Ready?

  • Moving to your right side.

  • Five, six, seven, down punch. Go.

  • - One, two. - Punch it.

  • - Three. - Punch.

  • - Four. - Punch.

  • - Five. - Punch.

  • - Six. - Punch.

  • - Seven. - Do it again. Go.

  • - One. - Punch.

  • - Two. - Punch.

  • - Three. - Punch.

  • - Four. - Punch.

  • - Five. - Punch.

  • - Six. - Punch.

  • - Seven. - Matte. Huzzah.

  • She's gonna down punch. Ready, go. One, go.

  • - Two. - Slide.

  • - Three. - Slide.

  • - Four. - Slide.

  • - Five. - Slide.

  • - Six. - Slide.

  • - Seven. - Slide.

  • - Eight. - Come on, focus.

  • - One. - Punch.

  • - Two. - Punch.

  • - Three. - Punch.

  • - Four. - Punch.

  • - Five. - Punch.

  • - Six. - Punch.

  • - Seven. - Punch.

  • - Eight. - Good. Ready? Slide, go. One, punch..

  • - Two. - Hit it.

  • - Three. - Hit it.

  • - Four, five. - Hold it. Hold it.

  • Matte.

  • Hit it. Give me some power. Go. One, go.

  • - Two. - Go.

  • - Three. - Go.

  • - Four. - Go.

  • - Five. - Hit it.

  • - Six. - Hit it.

  • - Seven, eight.

  • - Whoa. Remember, when you guys are doing that down punch it's all about focus.

  • You don't wanna move too fast. You wanna move just right.

  • Think of driving all that power right to the ground.

  • Pow, and right back. Pow, and right back. Okay?

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

  • Power down punch. So, you gotta slide over.

  • Power down punch. Ready? Go. One.

  • - Two. - Go.

  • - Three. - Go.

  • - Four. - Go.

  • - Five. - Go.

  • - Six. - Go.

  • - Seven. - Go.

  • - Eight. - Again.

  • - One. - Hit it.

  • - Two. - Hit it.

  • - Three, four. - Hit it.

  • - Five. - Hit it.

  • - Six. - Hit it.

  • - Seven. - Matte. Matte.

  • Now, we just went through some of the power moves.

  • Just remember if your home, you don't have power reels,

  • all you need to do is take them cans of water,

  • cans of soup, put your hands up like this, guys, and do the same thing.

  • Just like that. Same principle. Same technique.

  • You... When you see us pick up the power reels, you pick up your bottles of water and do the same thing.

  • You'll get that good power workout.

  • Now, let's go into the cool down.

  • You ready? Legs together.

  • And in karate, we always bow.

  • Show respect to one another. One more time. Bow.

  • Good. Pull your hands to your body.

  • Open the legs up shoulder-width apart.

  • Push both hands down. Now, inhale up.

  • Almost like a snake. Push down. Inhale up, over the head. Push out. Pull back.

  • Now, the right arm. Push down. Over the head. Push out. Inhale back.

  • Other arm. Push down. Over the head. Push out. Pull back.

  • Now, both hands down. Inhale up. Push out. To the side. Palms up.

  • Now, when I say, "Go," bring your hands together with peace. Ready? Go.

  • Push down. Open up. Circle. Nice and easy. Nice and easy.

  • Think about everything you just went through, how you pushed

  • yourself through that workout, and you just wanna focus in on it.

  • Now, go back the other way. Inhale up. Inhale up. Inhale up.

  • Pull your hands into your body. Push down. Over the head. Push it in. Take a bow.

  • Okay, guys. Now you guys have built up and you got the power, so put it on and let's go for it,

  • and you also got the power to watch Cobra Kai Season Three only on Netflix. Right, girls?

  • - Yeah!

  • - Yes, you got that power. Go for it.

All right, listen up, losers.

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B1 中級

眼鏡蛇凱伊｜眼鏡蛇凱伊波與老師比利-布蘭克斯的訓練｜Netflix。 (Cobra Kai | Cobra Kai Bo Workout with Sensei Billy Blanks | Netflix)

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    林宜悉 發佈於 2021 年 01 月 27 日
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