abs, then thighs, biceps, hips triceps, glutes. but there's no rest and no water break. every second counts. >> before t25, i weighed 215 pounds. after t25, i weighed 185 pounds. >> announcer: you start with the alpha cycle, five 25-minute workouts to build your foundation and get you fit fast. alpha cardio to burn calories and melt the fat. ab intervals to chisel your core. lower focus for sculpted hips, butt, and thighs. total body circuit will sculpt your body from head to toe. and finally, speed 1.0 -- it's fast, fun, and fierce. after five weeks, shaun advances you to the beta cycle, five brand-new workouts, still 25 minutes, but now he adds the resistance bands to sculpt your muscles and chisel your core. core cardio, rip it circuit, dynamic core, upper focus, and speed 2.0. >> alpha round's about pushing yourself. beta round's about pushing you just a little bit harder, and i know you can do it. >> announcer: haven't worked out in a while? t25 is perfect. there's a low-impact modifier for every move. but don't be fooled. even if you modify, you still get the same

he does have a bullet wound to his right tricep and a bullet lodged in his right armpit after he was shot once by his neighbor. police swat ultimately apprehended that neighbor using flash bang grenades to subdue him and arrest him. they searched his home for evidence including the gun used in this crime. nbc10 news. >> reporter: live at fair mount park where an effort is about to begin to try to make some of the unused and empty park spaces popular again. they are spending about $11 million to transform the current fair mount park space to get more people visiting playing relaxing in the areas outside of the downtown area. the park system is huge. there are five major projects in all estimated to take about a year to finish. some of the neighbors around here tell me it's about time. at this point, the big question is will this have an affect. we'll wait a see. nbc10 news. >>> good morning. take a look at your screen. this tractor-trailer you see right here state police is in front backing it up on the exit ramp off of 76 eastbound to spring garden. it basically went up the exit ramp

. >> reporter: sparks says the bullet went through his right tricep and into his arm and lodged in his right armpit. he'll have to return to the hospital to have surgery to have it removed. he says the man who shot him is a family man who has now thrown all of that away. live in upper darby, nbc10 news. >>> also new, two people including a philadelphia firefighter hurt in a house fire in northeast philadelphia that started at a home on brook view road just before 2:30 this morning. we're working to find out the condition of the firefighter. a man in his 20s is being treated for smoke inhalation. >>> there are plenty of public spaces that people enjoy every day in philadelphia. but then there are the city's less popular parks. now an effort underway to make those more appealing. we're live to explain. matt? >> reporter: fair mount park is massive at more than 9,000 acres. the problem is all this empty space and you have attractions like the touch museum out here who could always use a little more traffic. >> i think it's going to change immediately. >> reporter: a bold prediction focuse

. >> went through the tricep but didn't hit any tendons. didn't hit the bone. i'll be fine. >> reporter: two bullets brought him down. one to the chest, the other to the face. >> i have to say she's my hero. she saved my life. the man was within inches of whacking me with a machete. >> reporter: as ugly and frightening as it was, it could have been worse. when it was over the bomb squad found six molotov cocktails, fuses and a barbecue lighter. in the commotion white had dropped the bag holding those bombs. >> you rather be lucky than good. and i think we were both last night. to the nth degree. >> reporter: we may never know why white went on the attack. family members told deputies that white had a history of mental illness but that he was never violent. white, who was a jehovah's witness, refused to receive certain medical care at the hospital. he died this afternoon. peter. >> kerry sanders, thank you very much. >>> here in new york a brooklyn community is in mourning after a house fire that claimed the lives of seven children, all of them from a single fam

. >> it is helping condition their muscles with endurance, working shoulders, triceps i haven't put glovesthem everybody up, lets go. i have them so it strengthen their fist, wrist and knuckles. all about punching harder you want people to pace themselves with you you can tell when they are wimping out. >> absolutely, body language and eyes tell me a lot. >> it is a 50 minute work out. you should pay yourself so when you are yelling these people they are pacing themselves internally. >> they are going to get their breaks but, you know, they will get through, and again i will be on them when i turn it up. >> everybody down, let's go. >> come on. >> just so we're clear i toll them we are doing a work out segment. i said is it just another work out segment? i said no, joey segment. >> how do you know good verse bad. >> as long as they are going down and coming back and leaving their body level. >> i know you will yell any second. >> upward position guys. >> what is the position when it comes to planning. i'm afraid of you. no other natural response other than to giggle. >> why is this good. >

i was fortunate it went through the tricep but it didn't hit any tendons, didn't hit the bone.ine. >> [ inaudible ]. >> i did. i did. i thought originally i thought the machete hit me. i didn't realize it was a bullet. i did not realize it was a bullet until i got to the hospital. because i do better not looking at an injury? [ laughter ] >> and so i knew he was close. so i honestly thought he hit me and then she shot him. and once i got to the hospital i saw the two holes and the two holes in my shirt. and all i could say is, thank god she was there. like i said she is my hero. and i want to say, i also want to thank my tsa family my screening manager was up there immediately. and when i went to the hospital he made sure somebody came there. one of my dear friends was there with me to get me home. another friend who was in arkansas got a call from somebody here and she sent her husband there to the hospital to make sure i was okay. we've got a very tight-knit group and a very great group. a lot of support. >> wow. what a hero. shasta darlington has been covering this story, jo

i was fortunate it went through the tricep but didn't hit tendons. i'm fine. >> law enforcement said whiteside had mental health issues. while everything worked out for the best for the most part, they continue to review their security procedures. abc news, new orleans. >> a bay area community is coming together to try to save a san francisco man's life. 47-year-old chris carpenter has stage four t-cell cancer. chemotherapy has caused his health to decline. doctors told them chris needs a bone marrow transplant within a year to be in full remission. the problem is finding a matching donor. >> african americans are not donating. so it's a little hard for me to find a match. the bone marrow will be the only thing that will save my life keep me around. >> chris' twin brother, carl was not a match. his family said insurance only covers siblings, so they hosted this fundraising dinner last night to help pay for more potential donors to get tested. >> oakland's big running festival is underway. the marathon is taking runners from downtown to the oakland hi

. >> reporter: sparks says the bullet went in through the right tricep and lodged in his right armpit. he'll have to return to presbyterian hospital to have surgery and have that bullet removed. the man who shot him is a family man who possibly has thrown all of that away. >>> and philadelphia police were called out to cots creek earlier this morning afternoon this jeep overturned and hit a parked car. this was on 57th street near baltimore avenue. the driver of the jeep was taken to the hospital. police are investigating what caused that crash. >>> it's a nice start to the workweek. warmer and less windy, as we look at the flags on top of the airmark building in center city. barely moving there. but we are tracking a chance of rain tomorrow and possibly more snow by the end of the week. nbc 10 first alert meteorologist bill henley is here with a forecast. pretty nice today, though bill. >> actually it's great. we're seeing enough sunshine to see the temperatures come up nicely. we are in the 40s right now, we'll be in the 50s this afternoon. sunshine, a few passing clouds. you can se

look at her forearms look at the lines in her tricep. her delts, her traps.he sky, touchdown, reach long, reach high, get that separation in your spine. exhale, bring it down. and push those thumb and index fingers together. come on, do it with me at home. inhale, lean it back. bring your arms out to a "t," clench your fists. get strong look at the muscles all over her body, firin'. attention, shoulders back, chest out. look at her hands engaged, tight. at ease. great job, kid. goodness. you see, dynamic resistance replaces the need for bands, weights or gym memberships. i haven't lifted a weight in over eight years, and i'm 57 years young. ddp yoga dynamic resistance eliminates stress on your joints building muscle and burning fat so you can lose weight. it's really that simple. (female #2) i saw a picture of myself with my friend at her wedding and i was a bridesmaid. i always knew i was big, but i didn't know i was that big and seeing that picture of myself, i didn't like it. (male #3) i always wanted to lose weight i just didn't know how to do it. i wante

. >> ginger wants to do some tricep extensions right now. >> 1 million 1, 1 million 2.n to leave you hanging there, george. >>> next, turtleneck, black turtleneck, that is what daniel craig is sporting in his new james bond "spectre" poster and it got a lot of people buzzing. the suave secret agent turning in his tux for something a little more demure. got a lot of people talking. trending on facebook overnight and if he loses that holster it sparks comparison to another famous turtleneck fan. what do you guys think? jobs. steve jobs. i'm kind of digging that look, though. >> the turtleneck is back. i would say. >> not the sweater turtleneck. no, that's never -- never a good idea. >> yeah. >> all righty then. >>> and on to hugh jackman, everyone. he's tap dancing his way into turkey for his one-man show. called an evening with hugh jackman. the star is stepping on to, well, old territory. posting a picture of this special message that another famous actor left him backstage if you can read it from russell crowe. he wrote, "i was here before you, hugh jackman," but it's

. >> ginger wants to do some tricep extensions right now. >> 1 million 1, 1 million 2. turtleneck black turtle turtleneck. that is what daniel craig is sporting in his james bond "spectre" poster and got a lot of people buzzing. the suave secret agent turning in his tux for something a little more demure. trending on facebook overnight and if he loses that holster it sparks comparison to another famous turtleneck fan. what do you guys think? steve jobs. i'm kind of digging that look though. >> the turtleneck is back. >> not the sweater turtleneck. >> never a dickey. >> yeah. >> avoid the dickey. >> all righty then. >>> on to hugh jackman. tap dancing in turkey. he's stepping on to well new territory posting a picture of this special message that another famous actor left him backstage if you can read it from russell crowe. he wrote, i was here before you, hugh jackman but it's all in good fun. hugh is saying crowe is legendary, mate. is that -- i was trying to do that in an honest australian accent. hugh is hard at work. check out these moves during practice. >> wow. ♪

great for your triceps. >> the second fitness tip you're going to give us? >> wheres my roady?. >> how often do you do them? >> not very often. i've got a pair that looks better than that on me. >> i can do these things if i need to. >> i do like 25 free standing squats. then i lay down and do some abs. i like knuckle daesh. >> you like knuckle pushups. doing your hands like that has gotten to where it hurts. >> are you the country star in the best shape? >> no, i'm the oldest one. >> and your first big break. >> tim mcgraw looks great. >> your first big break. >> i was on the bob hope show in 1990. >> now he's got his 25 anniversary album out. it came out a couple days ago. check it out exclusively at aarontippin.com. >> come to the show and i'll sign it. >> you're an inspiration to anybody who thinks they can't get to a gym and don't have time to work out. >> thanks. >> congratulations. >> i'm going to work out and get a tat too after this. >> a line backing making a shocking announcement he's call ing it quicks because of head injuries. a super bowl champ multiple times here