- 1 year ago
COLLECTION 2 Sculpt & Define [Weeks 5–8]
In this collection of workouts, Shaun slows down the pace of each rep, forcing your muscles to work harder and longer, without necessarily lifting heavier weight. Using time under tension activates more
muscle fibers to do the work, which allows for muscle fiber recruitment. Put simply, more muscle fibers = more muscle growth.
Sculpt and Define
Weeks 5-8
Day 1 Total Body
Day 2 Chest & Back
Day 3 Legs
Day 4 Shoulders, Glutes, & Abs
Day 5 Bis & Tris
Day 6 Steady State Cardio 2 (optional)
In this collection of workouts, Shaun slows down the pace of each rep, forcing your muscles to work harder and longer, without necessarily lifting heavier weight. Using time under tension activates more
muscle fibers to do the work, which allows for muscle fiber recruitment. Put simply, more muscle fibers = more muscle growth.
Sculpt and Define
Weeks 5-8
Day 1 Total Body
Day 2 Chest & Back
Day 3 Legs
Day 4 Shoulders, Glutes, & Abs
Day 5 Bis & Tris
Day 6 Steady State Cardio 2 (optional)
Category
🛠️
LifestyleTranscript
00:00Hey, what's up, y'all? This is Split 2, Sculpt & Define. Today we have chest and back. Kristen,
00:15are you ready to take it to them? I'm ready to take it. We're going to do it. We're going to
00:18start right away. Let's get warmed up. But first and foremost, I want you to know you have to have
00:23challenging weight today. It's still time under tension. We're still going to push. We're still
00:27going to make everything work for you. We're going to connect to the muscle, but we got to move.
00:32Here we go. Let's do some external rotations. We're going to open up. Core is nice and tight.
00:37Remember to keep that core tight. I cannot say it enough. It's going to protect your body. Also,
00:43when you keep that core tight, the energy goes straight to the muscle while you use
00:48my muscle connection, okay? Now, chest and back antagonistic muscle groups, that means we're
00:53going to stay balanced. We're pushing the chest. We're working the back. Everything is going to
00:58work together. And of course, I have a nice surprise for you at the end. And Miss Kristen
01:03over there better be sweating. You better be sweating when this is over because the people
01:07at home are sweating. Here we go. 3, 2, 1. Let's just drop down. We're going to do a little cat-cow
01:13round. Tuck the hips under and release. Open up. So you tuck under and then push the glutes out
01:20just like that. Now, you're going to have a few sets of dumbbells. Try with three,
01:25a medium to heavy, a medium, and a lightweight because there is an exercise where we're working
01:31on the details of the chest. Give me two more of these. Down, round, and we're going to go down
01:37and finish with one more. Exhale up and breathe through. Roll up nice and slow. All right. I'm
01:43going to tell you what I have. I'm going to start with 45s, okay? We're doing 45s in a chest press.
01:49Now, again, what I like to be very clear about with time under tension, we explode up and release
01:58down slowly. Make sure you have a firm grip on the dumbbell. Make sure when you lay back on the
02:04bench, your head is flat on the bench. Don't have it hanging off the back, okay? So here we go. So
02:09you're going to lift up. If your feet are down on the floor, make sure that you're steady. But I
02:14like to bring my feet up like this. My elbows drop. I explode up. I go down for three, spreading
02:21out the chest. Explode up and go down for three counts. Stay with me as best you can. Kristen,
02:27are you ready? Let's do this. All right. Let's get back in five, four, three, start down. Ready?
02:33And go. Explode up, down, slow. There you go. Here's a couple of things to work on. First of
02:40all, mind-muscle connection. I want you to think about the chest here. Firm grip on the dumbbell.
02:46And a lot of times I like to tell you, you know, I want you not to be so intense. But that firm
02:51grip on the dumbbell is going to really translate all the way to your chest there. Come down. Make
02:56sure you get good extension. And there's one thing that I'm not doing that Kristen used to tell me to
03:02do all the time in the gym, which is squeeze those knees together. That's going to help you stay
03:06balanced. It's also going to really translate to your core. Try to keep that lower back nice and
03:12flat. Don't arch the back. Exhale. We have one more right here. Good job, everybody. And push.
03:19I bring my knees up to help me up. And then I just drop the weight down. And then I'm going
03:25to set myself back up for a pullover. So I'm going to show you what this is. First of all,
03:30again, my head stays flat on the bench. I've tried to bring my knees together. I'm working
03:35my lats. You know that Dig Deeper tattoo I have? I come down, I pull up. So I don't want you to just
03:41pull straight up like this. What I want you to do is pull up and act like your elbows have a string
03:47on them and you're pulling through with the elbows so that you really isolate the lats there, okay?
03:55Act like kind of like you're doing a closed grip. Pull up like that and you want to pull through.
04:00Are you ready? 3, 2, 1. Ready? Explode up. Firm grip. Slow on the way down. Put it into your
04:11lats. Think about your lats. I want you to think about if you had to pull yourself up off a
04:17building. You're like, oh man, I got to stay up nice and high. You want to pull. This is what
04:21you're using to do that. Make sure you exhale on the way up. Breathe through. Kristin, how you
04:29doing over there? I already feel the burn. I was going to say, it's just the beginning. I'm already
04:34feeling it and I know you're feeling it at home. And if for some reason you're like, you know,
04:38this is kind of a walk in the park. This is Dig Deeper. This is, we start right away. I need you
04:43to feel that burn right away. Time Under Tension is about you really inviting the burn and sitting
04:49in it and being like, this is what I need to push through. Give me two more explosions here
04:55and then you hit one more and extend and then come up. All right. Bringing these up. Come up.
05:01All right. I want to tell you something that's very important. These rests are going to be really
05:05quick today. Okay. We're doing that antagonistic muscle. So while we're working that back,
05:11your chest is resting. You get it? Chest rest, back attack. Chest rest, back attack. So we're
05:17going to go. What you doing over there, Kristin? What's this? I need to challenge myself more on
05:21that chest press. Oh, I like that. Let me tell you something. We don't do this on purpose. We
05:27don't do it and be like, oh, we're going to act like we're weak. No, what we're doing is like
05:31saying, no, I'm challenging myself because I feel stronger. Let's take it back. Here we go. We're
05:35starting again. Three, two, go. Chest press up. Slow on the way down. Time Under Tension. Let's
05:42push this, guys. Let's push this. Push that lower back, entire back actually into the bench.
05:48Bring those knees together. Core stays tight. Really drive the elbows down. Widen the chest as
05:54you go down. Push straight up. Make sure you fire up. Think about your chest as you push up. Let's
06:02think about just working the entire chest with this movement and pushing through. I know I'm
06:08starting to shake. I'm like, I don't even know. I'm already starting to shake. My arms are shaking.
06:13Work is happening. You're already shaking, Kristen? I'm feeling it. Oh my gosh. I love it.
06:18Last one. You're going to bring up. Make sure you easily put that weight down. We're going to
06:23hit the pullover. Remember, you have to get that weight away from your face to come in for the
06:29pullover. Three, two, firm grip. Let's go. Up, explode. Slow on the way down. Up, explode. Slow
06:39on the way down. Now, I have 45. Kristen, how much weight do you have? I'm doing 20 on this one.
06:44She has 20s on this one. It gives you just, not that you have to do what we do or try to match
06:49what we match, but if you see us struggling, it can help you gauge how you're doing, knowing that
06:55this is how we train every single day. Again, I'm bringing you into the world to help me
07:01recomposition my body and push through. I want the same for you. Come on. Slow on the way down.
07:09Stay with us with the tempo. Up. Slow on the way down. Use those lats. Use it. Feel the burn.
07:16You're going to give me two more. Come on. Exhale. And slow on the way down.
07:24And come up. Okay. Then you breathe. Oh, my lats. On fire. I know. I have a question for you. Why do
07:33you feel like people forget to work that specific area? You know, I don't know if it's necessarily
07:40they forget to work it. It's just, it's hard to engage because like on this one, you can arch
07:44your back and you take the work out of the lat by driving that belly button into the bench. You're
07:49getting that full stretch through the lat, which allows you to get the entire engagement as you
07:53bring it up. So, let's sit down. The break is over. You heard it here. Let's go. We're going
08:00back to chest press, y'all. See, y'all wonder why I keep her around. Not just because she's
08:05beautiful, but because she's smart. Here we go. Everybody set up. We're going for that chest press.
08:10This is round three. I'm going to struggle. I already know it. I'm going to dig deep. Three,
08:14two, one. Explode up. Slow on the way down. Come on. Explode up. Slow on the way down. Good job,
08:22guys. Come on. Feel it. Feel it. Feel it. Feel it. Just know that whenever we're in that break between
08:28sets, it is for you to, number one, think about what it is that you want to do,
08:32give your muscles a rest. Don't think that we're breaking just because, okay? That break is active
08:38because that time is for you to push so that you get back to this and you can squeeze and feel the
08:44burn. Oh, my God. Oh, my God. Inhale. Come on. Last two. I know I feel it, too. One more. Come
08:57on. Come on. Push through. All right, guys. I know you're feeling it. Let's go. Come on. You can do
09:05it. Feel it. Get that weight. It's time to challenge. Let's push these lats. Come on. Here
09:09we go. Away from the face. Firm grip. Three, two, one. Explode up. Pull through the lats. Come on.
09:17Sides of the body. Underarm all the way down to the hip. Your lats are long. Come on. Let's push.
09:22Drive with the elbows. Drive with the elbows. Push the lower back into the bench right now.
09:28Come on. Engage the core. That's going to engage the lats even more. Come on. Push. Yes. Come on.
09:35This is it. This is it. This is it. This is it. I want you to transform and you have to do it by
09:41staying committed. You have to do it by digging deeper. Staying in the dig deeper mindset, y'all.
09:46Come on. Squeeze those inner thighs together. Everything is working here. Come on. Inhale on
09:51the way down. Exhale on the way up. Come on. You got it. You got it. You got it. You got it. You
09:56got it. Come on, guys. This is the last two. Come on. Stay committed to the journey. Push yourself.
10:02Challenge yourself. Last one. Three, two, one, and up. Okay, guys. Now, again, we're doing chest and
10:12back. So now we're going to chest fly, okay? That means you're going to have to have weight that's
10:17slightly, no, actually a lot less than what we were doing. When we do a chest press, we're able
10:23to use the whole chest. We're in a comfortable position. Back is flat. When we do a chest fly,
10:28our hands are going away from our body. It's like, have you ever held a long stick that's
10:33really long? It's hard to balance it. It's the same thing when you have weight on your arms. So
10:38you have to make sure you have weight that you can control, and you really have to isolate and focus
10:44on the body. I'm going to show this on Kristen as she comes back. Notice that her back is flat.
10:52She's going to bring her knees up. Back is flat. Core stays tight here. Now watch as she comes out.
10:56Her arms are slightly bent, so she can widen the chest. Yes, and then she squeezes up fast,
11:04down slow. Widen the chest. Everything is flat. Knees are together. That's the last one I'm
11:12going to make you do. I'm not that torturous. Here we go. We're hitting the chest fly. Now
11:16that you know how to do it, I'm going to go with 25. Here we go. And five, four,
11:25three. Firm grip on the dumbbells. Three, two. Let's go down first. Ready? And explode up.
11:31Now, what's really, really, really important is if you have any kind of feeling where you go too
11:39far and it gets uncomfortable, you don't have to do a fly. And like the lower you go, the better.
11:47That's not what it's about. It's about keeping the tension in your chest. So when you come up,
11:53you squeeze. And when you're going down, you're lengthening. We're doing that eccentric contraction
11:59of the chest to a contraction. Okay, keep it going. Inhale, blow out. Exhale on the way up.
12:05I want you to engage your core even more on purpose now. We got two more here. Excellent job,
12:11guys. Come on. And one more here. Stay in it and lift up. Good job. Now we're going to back.
12:20We're going to something called the twisted row. Okay. We are going to be bent over. That's where
12:24we have to really use that core. I'm going to start with my 35s. All right. Start with 35s.
12:31Coming down just like this. Now, twisting row. So I start with my palms in. Actually,
12:38start with my palms back and I twist in here and twist the palms in. Palms back,
12:46twist the palms in. Kristen, are you ready? Let's do this. Okay. What I don't want people to do
12:51is try to twist all the way here. This is going to be a little bit tough. So start with your palms
12:56neutral. Sorry. Start with your palms back to neutral. Palms back to neutral. See, I think
13:03it's stuck. It's a tongue twister for me. So it's going to be a tongue twister in my body. Here we
13:07go. Three, two, one. Palms back to neutral. Let's go. Twist and down slow. Up fast, down slow.
13:18Back is flat, core is tight. We're working the lats again, but we're also working the mid-back
13:23too. Come on. Yes. Breathe through. Don't round the back. Stick the chest out. Stick the glutes
13:32back. Core is nice and tight. Shoulders away from the ears. Come on. You got it.
13:39Let's do this. Let's do this. Let's do this. Let's do this. Let's do this. Keep it.
13:46I love when Kristen's burning and slowly bending knees and put it down. Put those away from your
13:51bench because we're going to hit those flies again. Just a few seconds to start to prepare
13:57here. These are, these breaks are moving quickly. Remember, we're going to the flies. I had 25.
14:01Back is flat. Making sure you lengthen here when you come down. Squeeze on the way up. Really
14:10contract and isolate. All right. Here we go. Let's set it up. Here we go. And five. Moving fast.
14:16It's sculpting the fine. Three, two, one. We're going to start going down slow with this one
14:23and come up. Come here, Mac. Let's get these. Let's get the chest and core. Yes. Come on. Come on.
14:31Here we go. Chest and core is going to be engaged here. Slow on the way down. Engage the core. Push
14:39that lower back into the ground. You got this. You got this. Don't forget to exhale. Don't forget
14:46to exhale on the way up. And when you go down, don't arch the back, okay? I want you to stay
14:52in control here. Slow and then exhale up. Look straight up to the ceiling. Make sure the dumbbells
15:00are still in your peripheral the entire time so you can feel it and squeeze. Slow on the way down
15:06and exhale up. Last two right here. Inhale and then exhale. Last one. Inhale. Squeeze the chest.
15:16Exhale on the way up. Knees in. Here we go. We're going back to the twisting row, guys.
15:21Back to the twisting row. Make it quick. Make it quick. Remember, our palms face back to neutral.
15:26And five, four, three. Time under tension. Here we go. Squeeze. Slow. Palms are facing back. Pulling
15:35it in neutral. Come on. I want you to squeeze all the way through your mid-back. I'm going to go
15:39over here to Kristen because I want you to squeeze all the way through that mid-back.
15:43Come here. Let's get on top here. Let's get on top here so everyone at home can see this.
15:47So while she's working her lats, watch how she comes up. She squeezes through the mid-back,
15:51but watch how it stays engaged on the way down. Still engaged. You're not just letting it fall,
15:56squeezing. Engage for as long as you can and then squeeze up. Come on. You got this. Connect.
16:02Connect. Connect. Connect. Connect. Connect. Details and full muscle. Come on. Let's think
16:08about working the whole back here. Let's go. Last two. Come on, Kristen. You got it. Neck is away
16:12from the shoulders. Still engaged here. Come on. Last one. Squeeze it good and release down. Good
16:18job. That's it. Think about what we're telling you how to do and push through. I know you're
16:24sore right now, Kristen, but how do you continue to stay connected to that movement when you want
16:30to round your back, when you want to do other things that's going to make it easier? Yeah. I
16:34think the best thing to remember with that exercise is to always keep tension through that muscle. So
16:38you are fighting gravity. So you don't let that muscle just collapse because then you're taking
16:43the work out of the back and that's where we're really working to get that muscle stronger as we
16:46lengthen it. Okay. Here's something I noticed. I felt like my 25s weren't challenging enough.
16:58I go to 27.5. You know, I just want to let people at home know that it's okay to increase the weight
17:04when it's time. Everything happens in its time. Okay. So let's get down. Doesn't have to be a
17:10drastic change to have drastic change in your results, right? Just pushing yourself, digging
17:15deeper a little bit. Let's go. Three on the way down and squeeze on the way up. Just those couple
17:21pounds can make a big difference in your results from one week to the next week. Okay. Especially
17:27when you connect to that mind-muscle connection. When you can literally say to yourself, when I'm
17:34working my chest, I'm feeling my chest. When I'm working my back, I'm feeling my back. When you
17:39start to get to that point and you feel it, that means you're graduating to a space and place where
17:44you are really in control of your results. Now, it's okay if you're not all the way there yet,
17:50but it is part of the growth. So just stick to it. And when things start to grow, you will start to
17:57get more knowledgeable with connecting your mind to your body. All right. Come on. Last two. Let's
18:04breathe it through. Let's breathe it through. There's the last one. Then we have those twisting
18:10rows. Ah, good job. All right. On the twisting rows here, you know, I'm not going to lie. I
18:15probably could have went to 30s. But that's all right. I mean, you know, just got to be,
18:21you just got to be mindful. On the twisting rows here, this is what I want you to do.
18:25You're going to start here. When you twist, I want you to go up one extra inch in the squeeze
18:30and still control on the way down. I want to really isolate this. I want to finish this
18:35exercise strong. Three, two, one. One more inch. Slow on the way down. Twist it to palms neutral,
18:44and then slow on the way down. Right away, you should feel just a little bit more sweat drip
18:50the pores open just a little bit more. Now push that, push your knuckles to the floor.
18:58Y'all ever hear the lyrics to that song, bend over, make your knees touch your elbows? That's
19:02exactly how I want you to feel right now. Act like you're at the club and you're like,
19:08yo, I'm just doing rolls at the club, bend over, make your knees touch your elbows.
19:13Come on, let's go. Focus over here. We're working. I know, Kristen, but I'm like this. Kristen,
19:18you should not be surprised. I'm like this in the gym when we work out together too. This is the
19:22last one. We're going to pull up on this last one. I want to slow and release down. Three, two,
19:28and one. Let's clear your space around your dumbbell. I mean, excuse me, let's clear the
19:36dumbbells around your bench for safety. I promise my bedroom isn't this messy, but my weight room
19:43is this messy. Clear the space. All right, we're going to start with hex press. I'm going to start
19:49with 27.5s. Hex press, you're going to need two dumbbells. You're going to be flat on the bench,
19:54flat on your back. What's going to happen is you're going to have both dumbbells here while
19:58laying down, pushing, squeezing. Let's think about creating a little bit of separation here. You just
20:05want to open it, open it so this is big, so you have that separation as your chest grows there.
20:11Here we go. We're going to take it back, really focus on the chest. I'm going to show you a
20:14couple of different movements here, and then we're going to start. Elbows stay into the side,
20:20core is nice and tight. I purposely squeeze the dumbbells and I push up. One tip that I can give
20:27you in a hex press, and I'm going to put my weight down and I'm going to stand up for this. One tip
20:32that I can give you in a hex press is when you push up, you almost want to act like you drive
20:37your elbows in, so you see right away when you drive the elbows in, right away it creates that
20:43tension. That's how I want you to do it, and that's how I want you to think when we push up.
20:48Kristen, let's go. Kristen, why are you just watching me? Why aren't you working yet? Here we go.
20:53Three, two, one, let's go. Slow it up, firm grip, slow on the way down. Explode up, slow grip, firm on the
21:03way down. Remember, twisting those elbows in there. Squeeze the chest, come on. This should feel really
21:11good and it should burn really good, and it shouldn't burn because of the weight you chose.
21:16It should burn because you are choosing to engage the muscle on the way up. Come on, this is true
21:23strength training. When you are in control of the weight, you get it. Not just being like, oh, I can
21:29bench 225, you know what I'm saying? Why are you laughing, Kristen? Why are you laughing? Because I know
21:36that thought. Last one right here. And then come down, come up. That's the thought though, right? Am I lying?
21:45No, you got to control that way. You get way more work out of it. All right, so here we go. I'm going to
21:52take a 45, one dumbbell. We're doing a closed grip row. So I'm coming down here, push, feet just about
21:59shoulder width apart. Coming down, I'm pulling that dumbbell to my belly button as much as I can.
22:07Now, when I come in, watch, I'm going to do this back double bicep pose. Kristen, come over and touch
22:11the muscles that are working when you're here. Touch those muscles. Yeah, we're definitely working
22:16in here through these rhomboids, the mid traps, low trap, get a little bit in the upper trap, and
22:20then those lats. So you are working that mid back on this exercise. Okay, now you do the same thing.
22:28So that's why when you see us posing, it's not that we're flexing just to be flexing, but you
22:33flex because you want to really isolate those muscles. It helps in the workouts too. All right,
22:37here we go. I got 45, 845. Kristen, what do you have? He's in 30 this round. Okay, here we go. Three,
22:44two, one. Up fast, squeeze, slowing away down. You saw when I flexed, you know the muscles that should
22:50be working here. Now push through, core is nice and tight, and you exhale whenever the weight
22:55goes against gravity. Listen to Kristen breathe. See that? You hear her breathe as she comes up.
23:02Yes, it's a quick exhale. That's what the explosion is as you squeeze the back, but what I want you
23:07to do is go one more inch, just one extra inch up there to get that extra squeeze. I'm telling you,
23:14this is the engagement. This is what you want. This is how you want to feel when you work out.
23:20Okay, push. When you lift, when you dig, last two. Come on, and then one more right here. Lift it up
23:27and push. Good job slowing the weight down. All right, now I had 25 the last time. I'm going to
23:36push myself with this Hex Fest. I'm going to do 35 in each hand because what I want you to do, well,
23:44I kind of want to struggle because I want you to see how it's like when I struggle,
23:49but I also want you to know what it's like to get stuck. There's some times where you're like,
23:53oh my gosh, this hurts so bad, but you just have to stay contracted, stay in a movement,
23:58keep your body safe, and still do it. And you might not be able to push all the way up, but
24:03you still get the engagement. Everybody back. Come on, come on. You should be set up. Three,
24:08two, one, push. Slow on the way down. Remember, try to drive those elbows inward together. It
24:15will transfer right to the chest. Come down. Good job. There you go. We're breathing through.
24:21Time under tension. Now, here is an extra challenge for you that I want you to take
24:26to every single workout and split to. And we did this with Kristen's back. When you're coming down,
24:32still contract the chest. Even though you're going into that eccentric contraction,
24:37still contract as you lengthen. That is the engagement. Squeeze the bench, the dumbbells
24:44together. Push against the bench. Firm grip. Come on. Let's go. We're breathing. This is the last
24:50two. Let's stay committed. We're going to hit one more coming up right here. Push. Slow on the way
24:56down. Three, two, and one. We're doing a close grip row. Kristen's going to start because I
25:02realized that my 45 wasn't enough. I'm actually going to push it up to, I'm going to push it up
25:09to 55s here, okay? I'm going up too, Sean. I'm going to 40. All right. So she pushed up. I pushed
25:15up. You don't have to push up. We're just letting you know that it is possible to push up in three,
25:20two, one. I know you probably already started, Kristen, but that's okay. An extra rep. I need it.
25:26So here's something that's really happening. If you engaged your chest right on that hex press,
25:33right? If you engage that chest and you felt that burn, now what we're doing here, because the hex
25:40press is a close grip, now we're doing that close grip row. Now you are really working against the
25:46antagonistic and you probably feel it in your chest when you open up from the front and you
25:51squeeze the back. Push. Come on. Let's go. Inhale. Exhale. Yes. And then all the way down. Come on.
26:00Let's go. Come on. We're pushing. This is the last two right here. And one more right here.
26:06Come on. Here we go. And coming down. All right. Take a quick break. Kristen, really quick.
26:13When you see people come and see your physical therapy clinic and when they're with you and
26:17you're working on them, what is one of the common things that people do to bring them in there when
26:22it comes to the back to see you? When they're coming in to like get treatments and things like
26:27that, really working on form. Cueing and making sure that we get the right engagement. That's
26:32probably the best thing is it takes time learning how to engage those muscles, learning how to
26:38stretch them. It all takes time, especially when we're breaking habits. So listen to the cues that
26:43Sean's giving you today. These are great mechanisms that will help you grow and transform your body.
26:48And the reality is I listen to her. Like I went to the gym with her a couple of times. You know,
26:52I was just like, I know what I'm doing. My back was a little arched just because you don't know.
26:57So it's also you might think you're doing something right. And we're just giving you
27:01those reminders to push through. All right. We're hitting the hex press. Oh, damn. I had those 35s.
27:07Here we go. Here we go. In five, four. Everything we're saying to you is so that you get better
27:13engagement. Two, one. Here we go. Explode. Slow on the way down. Bring those knees together. Explode.
27:20Slow on the way down. Eccentric contraction of the chest. Concentric contraction. It's the same thing
27:26that we did when we were working the back. Remember we were squeezing the back? Now when we push the
27:32chest, we extend the back open. You can even open up those lats as you push. I know I'm asking you
27:36to do a lot. But if you think about widening your back as you squeeze that chest, everything
27:42works together. Come on. You can feel it. That's why we do the antagonistic super setting. Chest
27:47and back. Pushing through. Come on. Let's go. Slow on the way down. Exhale. Woo. It's getting
27:55burny, baby. Come on. Come down. Last one. Exhale. Slow on the way down. We're going right to that
28:03closed group row. We're in the challenging movement. Okay. Here we go. And five. Grab your
28:09really heavy weights. Hopefully it's heavy enough that you can use it. Four. Oh, these are 65s.
28:15Oh, snap. I thought that was 55. Three, two, one. No wonder why I was burning so bad. Well, I mean,
28:23you know, you just surprise yourself sometimes when you dig deeper, right? Absolutely. Just
28:27surprise yourself. Just go for it. Come on. Here we go. And that comes from no excuses.
28:33That comes from when it's time. If I can have good form and I'm safe,
28:37there's no reason why I can't do this and why I can't push myself. Let's go. Let's push through.
28:43Push through. Let's go. Squeeze. Down. Lift. Come on. Woo. How we feeling? Oh, my gosh. Let's go.
28:54Yes, Kristen. Yes. Come on. Working it through. Head is in neutral spine. Last two. Exhale.
29:00Here. Give me one more good one. One more good one. One more good one. Squeeze it all the way up
29:04and slow on the way down. Oh. All right, guys. We're going to lift our bench up to that 45
29:10degree. We're doing a dumbbell incline fly. So notice that your bench is here. What I like to
29:20do is wipe down the bench because a lot of sweat is happening. Dumbbell incline fly. But we're going
29:27to be standing up. We're going to use this bench in a second. Now, this exercise, you have to use a
29:33lighter weight. This is a detailed exercise, okay? So I'm going to grab, I'm actually just going to
29:39grab 15s to start so you can really see the engagement here. We're working the chest. Now,
29:48if you ever work out in the gym, you know, they have the cable machines. And what happens is you
29:52have the cables here. You want to bring those weights together as much as you can and lift up
29:57and squeeze so you get the full contraction here. Now, what we want to do is stand feet
30:04together with this. Chest is nice and high. Bring it in. Up and slow on the way down, okay?
30:12Again, this doesn't have to be heavy. I'm not saying grab two pounds. This isn't a get out of
30:18jail free card. This is just a little bit lighter so you can push. Kristen, are you ready? Let's do
30:23this. Three, two, one. Here we go. Still explode up, slow on the way down. Explode up, slow on the
30:33way down. Try to keep the arms as straight as you can, but don't overdo it. Kristen, why do people
30:40find this exercise to be so difficult in their kinetic energy? Yeah, it's tough because you're
30:45taking those dumbbells away from the body. So you're incorporating more joints that you're
30:50having to control. More muscles are engaged. Your abs are having to work to counterbalance the
30:54weights going away from the body. So we get to go a little bit lighter and really keep in the chest.
31:01Yeah, it's hard to talk and work at the same time, ain't it? Come on. This is burning.
31:09It is burning. Come on, two more from here. Good job, guys. We got one more. Engage that chest.
31:15Slow on the way down. Oh, I was right. All right, we have J-Rolls. We're going to do two sides of the
31:22body. This is going to be unilateral. So you will have a dumbbell in your hand. Dumbbell J-Rolls. Now
31:28we did this in split one. You already know you're creating kind of a J with your elbow. You're
31:34pulling up, working the lat again, but it's in a way that it's really going to drive. I want you to
31:40try to really engage all the way to here. I'm going to start with 35s just so I can get to good
31:46engagement. Here we go. Put the bench up so you're not bent over. We did a lot of bending over, so
31:52put the bench up so you have a little bit more support. Three, put that back leg straight, and
31:57here we go. Explode up, slow on the way down. Explode up, slow on the way down. Control that J.
32:08All right, Kristen, I'm doing an energy check. How are you feeling at this point in the workout?
32:12Oh my gosh, everything is on fire. My abs are on fire from stabilizing, my back, my chest.
32:21I just want people to know. I mean, y'all think that you're like, oh my gosh, it's too hard for
32:28me to do. Even when you get stronger, it's still hard because you are pushing yourself to get there,
32:34okay? Push. There you go, and then you want to maintain. Give me two more. All right, here we go.
32:41Down, and give me one more right here. Take it down. I'm going to go to the other side of my
32:46bench so you see me. Kristen's just going to switch arms. Here we go. We're hitting 12 on this side.
32:50Three, two, one. Come on. Push, lift, and release down. There you go. Remember, time under tension.
32:57Engage. I want you to engage that lat all the way to your hip, okay? So squeeze all the way to the
33:05hips. Just squeeze that. Think about it. Work through it. Come on. Push. Yes. Lift it up. Lift it up. Come on.
33:12Push, and push all the way to the ground. This is the control that you need to have. Come on, guys.
33:18You got it. You got it. You got it. You got it. Up. Three, two, one. Squeeze. Three, two, one. Squeeze.
33:29Three. You got two more. Come on, guys. There you go. Make it count. Give me that extra inch like I always
33:34ask for. Extra inch in the contraction, and release down. All right, here we go.
33:43We are not going to take too much time because we had two sides to that body. So we're going right in.
33:48Go ahead, Crystal. Grab the dumbbells. Come on. Let's go. No time for games. No break. No break. Remember, this is
33:56all about the details, guys. This is about the details. Here we go. Five, four, three, two, and climb.
34:06Front raise for the chest, guys. Let's go. Up quick. Slow on the way down. Core stays nice and tight.
34:13Squeeze that chest. Yes. Yes. Yes. Work through it. Work through it. Work through it. Work through it.
34:20Work through it. Work through it. I think this is a big one always to remember. Keep your shoulders down
34:26so that shoulders aren't up by your ears. I love that. I love that because right away when people
34:32feel tense, whether it's in life or in exercise, the first thing you want to do is shrug your
34:36shoulders. They haven't exercised the shoulder shrug, but you don't do it in other movements.
34:43Come on. That's two right here. You're going to give me one more. Come on. Let's go.
34:51Slow on the way down. All right, let's hit those J rows right away. I had 35 the last time. I'm going
34:56to increase my weight because I want you to be able to do the same when it's time for you to do
35:03the same. Are you ready, Kristen? Three, two. I have 45s now. Let's go. Up. Slow on the way down.
35:11Squeeze. Isolate. Slow on the way down. Way to go. There you go. Push those knuckles all
35:18the way to the floor. Create the J. Act like you're drawing the J on the way back.
35:24Pulling through. There you go. Come on. Now tighten up that core. The bench is there to
35:30help you to release pain in that lower back. Any discomfort in that lower back. Come on.
35:36Pulling through. These are things that just happen during exercise, so we want to keep you safe and
35:41keep you engaged. Here we go. Come on. Come on. Come on. Last two. Pulling through. Pulling through.
35:47Pulling through. One more. And take it down nice and slow. Oh, snap. Here we go. I'm switching to
35:57the other side. Hey, Kristen, can you come talking through what's happening in my back
36:02as we do this? Especially about that extension on the way down. Three, two, one. Follow me,
36:07and Kristen's going to help you out here. Yeah, you can see you get that further extension. That
36:12lat and rhomboids really get to stretch. By getting the full stretch of the muscle,
36:16we can get that full contraction when he brings it back. And he fights gravity nice and slow,
36:21takes it out, and then brings it right back in. Nice work, Sean. Thank you. Now you can get back
36:25to work. But that's it, guys. That's it. I'm going to keep my head in neutral spine, but I really
36:31want you guys to know that we're telling you to do these things for max benefit for your muscle.
36:37Not only is it safe, it's better for your joints, and it's better for the overall reason why you're
36:42doing this, which is to get results. And it helps you just dig a little bit, actually a lot deeper,
36:48not a little bit deeper. Two more. Come on, guys. Give me one more. Squeeze it up. Yes.
36:55And slow on the way down. All right. Here we go. We are hitting this last,
37:04this last something. We're hitting this last superset. Last set here. Okay, we're going to
37:09work. We're going to work. I am going to, I'm going to go with my 15s. I don't even know where
37:16they are. Kristen, start the workout. Four, three, two, start with Kristen, and go. There she goes.
37:23She squeezes up. There you go. Moving through. I'm so excited to be here. I'm just like throwing
37:30things all over the place because I just want you to work and dig. But look, this is a perfect
37:34example for me to show you what Kristen was talking about earlier. Look at how her arms are
37:40slightly bent, but she's keeping those arms further away from her, which is if she didn't
37:46have good form, which we call tension here. So that's why we're dropping those shoulders down,
37:51putting the energy right in the chest to pull through, squeezing up, and go. Come on. You got
37:56this. You got this. You got this. Oh my gosh, it burns. This is a little bit of payback from all
38:00the times when you whooped my ass in the gym. So let's go. Come on. Shake. Shake it on. Shake it
38:06and bake it. Let's go. Come on. Yeah. Come on. Last one. Last one. Oh my God. I love it so much.
38:12Good job. Let's hit those J rows right away. No time for games, Miss Kristen. Come on. Here we go.
38:18Five, four, three, two, one. Here we go. Squeeze and release. Now, I have 45s. If you can go to
38:2850s or 55s, that's what I want you to do, okay? You do what's going to help you stay engaged and
38:35help you isolate that muscle so that you can get the best result. Pulling through. Come on. Remember,
38:40exhale, doing the work, and release down. You are so good. You are so good. You are so good. Stay in
38:48it. Come on. You got this. You got this. I promise. I promise. You got this. Come on.
38:53Push it through. Push it through. Push it through. Push it through.
38:58Let's go. Last two. Come on. Squeeze, and one more right here, and pull it in. Yes, and bring it down.
39:05Here we go. Take it to your other arm in five, four, three, two. Here we go. Squeeze it up.
39:15All right. You know the movement, right? You know the movement. Let's go. Come on. I'm here to push
39:21you. I'm here to make you work. I'm here to make you dig. I make you to do everything in your power
39:27to get this result. Even though Kristen's lifting this arm, you can see all the work happening here.
39:32Come on. Finish the pain. Finish the work. Dig deep all the way to the end. Come on. Start to finish.
39:39You know we burn right away here. We burn right away here and dig deeper. We go all the way to
39:44the end. Come on. Let's push. Let's push. Come on. Really squeeze it all the way up, and then push it
39:49down. Come on. Last two. Last two. Come on, Kristen. Go. Come on. Come on. We're here to push you. We're
39:53here to push you. Come on. Make sure to struggle, but good struggle, and one. There you go. All right, guys.
39:59We have our dig deeper moment. This is where things get fun. All right. This is where things get fun.
40:06He says fun. I mean, it's fun to me. Don't you want to dig deeper? I mean, we're here. We're here to dig
40:12deeper, right? All right. So, this is the one time that for now in this workout that we're on the floor.
40:19So, here we go. What we're going to do is a push-up row. So, you want to make sure your back is flat.
40:25You're in plank position. Your feet can be shoulder-width apart here. Make sure your back is
40:30not arched, okay? Make sure your back is not arched because your back is arched. It's not good. So, what
40:35you're going to do is push up, and then you're going to hit a row, and then you go to the other side.
40:41Push up, and then you hit a row, just like that. Now, if you don't have dumbbells that you can do a
40:48push-up on, it's very simple. You just have the dumbbells apart, or you can actually have them,
40:53I like to have them a little close together. You do a push-up, and then you can row here, and then
40:59you can switch, and then row here. Here's the joy of this. This is an easy, I say easy, how many seconds
41:06is this? We got 30 seconds on. Oh, yeah. See, I'm all over the place. I want to make you do a minute,
41:12but we're doing 30 seconds on, 20 seconds on. So, you can work. Still time under tension. I don't want
41:19you to power through these like we're doing insanity. Just go nice and slow and controlled.
41:23Kristen, are you ready? I'm ready. Here we go. Three, two, you do a push-up, slow and controlled, and then a row.
41:32Yes. Do a push-up, slow and controlled, and then a row. Other side. Here we go. Come on. Push-up,
41:40slow and controlled. Try to keep your hips parallel to the ground and row. Come on. Here we go.
41:47Let's go. Let's go. See this? Parallel to the ground. We're lifting up. Come on, four. Give me one more.
41:55Three, two, and one. Take that 20-second rest and go. All right. Got a 20-second rest. It's going to
42:03happen right away. Now, Kristen does the push-ups on the dumbbells this time around. I'm going to
42:09do the push-ups on the floor so you can get both, okay? So, you can know what you can do. Four,
42:16three, two, one. So, I hit my push-up, and then I hit my row, but you go at your own pace.
42:24It's okay for you to go at your own pace. Here we go. That push-up.
42:31Here we go. Yes. Stay in it. Stay in it. Stay in it. Here we go.
42:40I'll try to finish it. Row, four, three. Give me one more row. Two, and one. All right. You got your last
42:5120-second break, and then we're going to push. All right. So, what we're going to do, you're going to
42:57work. You're going to work hard. We're going to dig. You ready, Kristen? I'm going to push you at home.
43:02Here we go. Three, two, one. Here we go. Come on. I want it even slower, Kristen. Slower and in control.
43:11Come on. Push it in. Push it in. Yes, yes, yes, yes, yes. There you go. You can push up. You can do a row.
43:18You can push up. You can do two rows. Just push it in. Hit your rows. Hit your balance. Hit your core
43:25stability, and go. Come on. Nine, eight, seven, six. You got it. Five, four, three, two. Finish that push-up,
43:36and one. Excellent, excellent, excellent job. Way to go. Way to push through. This is what we're doing here.
43:46This is the work. This is how we push. This is what we want for you. We want you to dig deep every
43:51single day. Let's cool it down. First, let me clear these dumbbells out of the way. All right. I think it's fun
44:02and good that there's so many dumbbells all over the place. It makes me feel like I'm
44:07really pumping that iron. Here we go. Let's roll these shoulders back. I hope you grab some water.
44:13Hope you do your steady state after this. This is going to feel really good for you. It's going to
44:18make your muscles feel better so you can push through. There we go. Let's take these shoulder
44:22rolls. Push it forward. Yes, yes. Big shoulder rolls, and one of my favorite exercises at the
44:30end of stretches is interlock the hands behind the chest. Since we worked that chest, open up here.
44:37Yes, open up that chest. Nice and good. Excellent job. Oh, I'm so, so, so, so, so proud of you guys.
44:44Here we go. Let's just take this across. Yes, stretching out the upper back a little bit.
44:51Pull it through, and then we're going to end with where we started with that round
44:57and release cat cow because you did work that back a lot. Give me two more of these. Yes, and give me
45:07one more good one right here. Then just bring your chin to your chest and roll up nice and slow.
45:12Kristen, come over here. Don't fall on the dumbbells. Look guys, you did such a great job.
45:17We want you to continue to sculpt and define your body. We want you to push. We want you
45:22to connect to the muscle, but ultimately we want you to what? Dig deeper. She knew it.
45:29We didn't plan that. I'll see you guys tomorrow.
45:34
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