SUPER WORKOUT with AUTUMN CALABRESE | Team Beachbody Summit 2014
Transcript of a live, instructor-led group fitness session by Autumn Calabrese at the Team Beachbody Summit (Super Workout). The speaker leads warmups, high-knee/cardio intervals, skaters, reverse lunges, burpees, and core/oblique-focused finishers while motivating a large audience and highlighting a 71-year-old participant as inspiration. The tone is energetic, motivational, and instructional.
Chapters
What's up, everyone? We are at the Super Workout. This is insane. You can't even tell how many people are here, but it's close to 10,000. We're getting ready to go on stage. I'm pumped. I got the Starbucks in my hand because it's Rack of Dawn. It's so hot out here, but we're so excited. I got Brad, I got Chelsea, I got Christina. I got my people backing me up. We're gonna go have fun, check in, see what it looks like. And I'll see you guys soon. Bye.
Please welcome to the stage for the first time at our Super Workout, Autumn Calabrese.
What's up, Vegas?
How's everybody feeling?
Are you ready?
Let's have some fun. We're warm. Can I get the music? We got cardio. I love you guys. Two, three, two. We're starting with high knees. Let's go for a minute. Get them up. Abs are in. Shoulders are back. I want to see heads bobbing up and down. Let's go. Get them up, get them up. How's everybody feeling?
I got my team backing me up. They're bringing it for you guys. We got Chelsea, Brad, Christ. And everybody knows Ms. Mary.
71 years old. You guys, she's up here killing it. Let's go.
If she can do it, you can do it. We're almost there. You got 15 seconds. Keep breathing.
Drive them up. Who wants ripped abs?
Drive your knees into your chest. 3, 2, 1. You get a 15 second break. Skaters. Tuck a leg back. Reach for the toe. Jump and switch. I know there's a lot of us, so don't run anybody over. Three, two. Here we go. Get low, guys. Even if you're just stepping it, bend into it. Make your legs work, make your booty work. Get those hamstrings involved. Abs in, chest up. Keep moving. Nobody quits. I know you've been going for a good 35 minutes now. We got this. There's only one more person to come up after me. So let's go. Everything you got, and then a little bit more. Let's go, Brad. Jump. Thank you.
Ten seconds.
That's it, Mary. Reach for it. Five, four, three, two. Breathe. You got 15 seconds. And we're going back to high knees.
Are we ready? 15 seconds goes real fast. 4, 3, 2. Let's go. I want them up. Give yourself a marker. Put your hands out there. Drive them up. You guys. Come on. I want to see you. Get them up. Higher, higher. All the way in the back. I see you. Let's go. Get them up, get them up.
Come on. Even if you're modifying, you can still drive them up. Get them in. Engage your core. You guys.
You want abs, you gotta make em work. Drive em up. Let's go.
We're almost there.
15 seconds. No one quits. Everybody's working.
10, 8, 7, 6, 5, 4, 3, 2. Woo.
We're back to skaters. Everybody take a nice deep breath for me. Keep moving around in place.
Five, three. Let's go. Reach for it.
You should feel it in the side of your butt. You should feel it in your quads.
You should feel it in your hamstrings.
Abs are in. Heart is pumping. We're having fun.
Come on. How often do you get to work out with 10,000 of your closest friends?
Only in Vegas. Jump. Come on. T. 25. I see you, but you better get lower.
Let's go. I see you. Get down.
We're almost there. 20 more seconds. Tuck that leg. Bend those knees. Get down. Reach. You gotta work for it.
5, 4, 3, 2. Rest. Round one's over. All right, here's your chance to recover. Reverse lunges for a minute. You're gonna thank me for this, because burpees will come next. Oh, yes. I did that. 3, 2, 1. Let's go. Reverse.
Now focus on what you're doing. 90 degree angle in both of your knees. Get as low as you can. Drive up through that front foot. Every time you come up, you squeeze your butt. Everybody wants a toned butt. A lifted butt. You gotta make it work. Get low and squeeze your chest is up. I don't want to see this. Not okay. Pull it up.
Work it out. Keep going. Let's go. Let's go. I want to see you move. If somebody next to you looks like they're fading, turn to them and cheer them on. We're here together. Yes. And the trend together. That's what we do. Keep going. Five, four, three, two, one.
All right, I'm doing it. We're doing burpees. You guys. Yeah, we got a minute of them. Make sure you don't jump on anybody. Even if you have to modify and step it out. That's okay. Three, two, one. Here we go. Hardest move of our workout. Let's go.
Jump back into that plank.
Don't let your pelvis drop to the ground. Come on. Don't give up on the hard stuff. Make it work. Figure it out. Push someone out of your way. Let's go.
Get down there.
Jump.
Jump. Keep your feet hip width apart. Keep your abs in. I love your shoes because I have the same ones. 10 more seconds. Come on. Everything you got. Give it to me. Everything. Let's go. 5, 4, 3, 2. Take a deep breath. Yeah. Get a sip of water. We're going back to lunges. We're almost there. You guys. How we doing?
No. How we doing?
Thank you. 3, 2, 1. Reverse it. Let's go. Try to get just a little bit lower.
Squeeze just a little bit harder.
Make sure you're breathing.
If you need water, here's a really good time to get it, because you can drink while you lunge. I'm not saying rest. I'm just saying hydrate. Come on, you guys. Mary's over here killing it.
And she was out with me last night, so she didn't have a ton of sleep either. Let's go. No excuses. Lunge. I'm watching. Get deeper. I want to see 90 degree angles in everybody's knee. Look down. Can you see your front toe? If you can't, you don't have a 90 degree angle in your knee. 12 seconds. Go. Speed it up just a little bit. Step it out, step it out. We're almost there. 5, 4, 3, 2, 1. You're doing awesome. Deep breath. We got burpees. Come on, burpees, we love them. 4, 3, 2. Let's do it. Go. Come on. I want to see everybody move.
Hands up.
Jump.
Shoot a basketball. Show me what you got. It's okay. If you need to take a deep breath, do it and then get right back to it. We're not stopping. You guys still have one more workout to go. After me. Keep going. You can do this.
Yes. Let's go. It's called a super workout for a reason.
Work harder. Dig deeper. Don't quit. The only person you quit on is yourself. Break that habit. Jump. 10, 9, 8, 7, 6, 5, 4, 3, 2. Rest hard parts over. Let's work those obliques. You've got knee pulls. We're gonna do a minute on each side, so you should feel it. We're here. No, mate. On that right leg. You're gonna squeeze it in and tap it down. In four, three, two. Here we go. In it. Abs are tight. Put your hand there. Feel it. Crunch. Every single time. You guys, come on. It's right here. We all want cuts. I know you do. A lot of you took the stage last night looking fabulous. You gotta work for it. Squeeze it. You don't always have to get down and do crunches. You just have to engage. Squeeze it harder. Squeeze it harder. Squeeze it harder. Let's go. Hey, ladies, do me a favor. Give me rapid fire. Come on. If you got it in, you go for it. Turn it up.
Pump it out. We're almost done.
I want to see you work. I want to see you push harder than you thought you could, because I know you can. Let's go. You got 10 more seconds on this side. Go.
I see you in the sunglasses. Oh.
Three, two, one. I see you. Hi. Take a deep breath. We're almost there, you guys.
Last exercise. Last 60 seconds with me. Are you ready? 4, 3, 2. Let's do this. Everything is all right here. Give it to me. Squeeze it.
Make them work. So tomorrow when you go to reach for something, you're like, why does that hurt me? That's why it hurts. Squeeze it.
Pull it in. Pull it in. Come on, Mary, let's go. Tap it out. Tap it out. You got it. Keep breathing. 71. Age is just a number. Let's go. Give me rapid fire.
You got it. 15 seconds. Go. Rapid fire. Go, Everybody, rapid fire. Let's go.
8, 7, 6, 5, 4, 3, 2, 1.
Nicely done, you guys. Thank you very much. I will see you guys all in the. Keep it up.
