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.