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.
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!
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)
- 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. - 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. - 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. - 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)
- 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. - 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. - 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.