- 2 months ago
Week 4 is "Functional Recovery" 3 workouts this week on Day 1, Day 3, and Day 5 - Rest days are Day 2, Day 4, and Day 7. With Fit Check on Day 6
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00:00Last day of our functional recovery week we have strength circuit a little bit different today
00:17though we are going to see a combination for the first time hybrid of our power work of our
00:22endurance work and same great mobility so you are going to need those dumbbells light medium
00:26and heavy everything from 10s to 20s i have with me today and you need your strength slides let's take
00:32it right into our warm-up and bring it into a jog for me nice and light on the feet pumping those
00:37arms using this moment to get our heart rate up to get our bodies moving then each block will start
00:42with that mobility section right into that circuit where that's we're going to see that power move
00:47followed by an endurance move back and forth and as our reps go down through today's workout
00:52our intervals for that endurance is going to start climbing so it's gonna be a really fun
00:56workout today last couple of seconds here pick up those knees a little bit higher
01:00in three two one and time very good grab a slider we're going into one straight leg lunge into a
01:09curtsy so pushing that slider down into the floor we're reaching up and back sliding up and then
01:17across the body reaching to the other side three times in three two one let's go we reach up and back
01:25drag it to the top across the body reach open up that side two more times reach back
01:34find that breath work getting a little bit lower into some of these movements we've been practicing
01:40them all week last one and we're going to switch sides here other side sliding straight back in three
01:49two one let's go back perfect slide it across really open up that space between the rib and the top of
01:59your hip right here and last one slide it back
02:07and across good work all right we are ready to go our first power move right here is going to be a chest
02:15press we are going to be hitting it for 12 reps so i'm grabbing my 20s heading down to the floor
02:21feet should be flat on the floor here lying back palms facing forwards we're going elbows an inch off
02:26the floor crossing up and together at the top picking a weight that is going to be challenging
02:31for you make sure you have a firm grip on those dumbbells in three two one let's go down breathe
02:37that press up nice and controlled but again picking that weight that challenges you feeling
02:44too light and you start going heavier especially as we go lower in reps throughout this workout good
02:50work driving the feet into the ground core is tight pushing the lower back into the floor
02:57a little bit of breath out as you push up last two
03:02and last one nice job elbows come down to the floor roll yourself up into that seated position
03:07we're going to come up to our feet but we are going to work the same muscle group through this endurance
03:13section right here i'm going to grab a lighter pair of dumbbells we're going alternating chest fly so one
03:18arm at a time palm facing the ceiling elbows slightly bent all right and only coming up about chest height
03:23before we come back down in three two one let's go we start here for 30 seconds of work and that
03:31interval will build slowly as we progress through the blocks all right so that's like our practice
03:38set but it should still be intense we should be still getting a lot of reps done here i'm moving that
03:43weight oh yeah good work try not to turn from the core as you reach forward with that arm less than 10
03:50seconds to go pick up the pace just a little bit if you're feeling confident right now in three two
03:57one and time very nice we'll keep building on that one weights come down we're going into a goblet
04:03squat so you're grabbing one heavy dumbbell at this point feet shoulder width apart holding that
04:07dumbbell nice and close to your body sitting the butt back and down into the bottom of the squat standing
04:12up to the top for 12 reps in three two one let's go down push to the heel stand tall
04:18breathe out to the top squeeze the booty to the top only 12 reps here but we should start feeling our
04:27heart rate get up there nice job all those glutes all those glutes last couple of reps here last two
04:40two and last one all the way up to the top very nice next movement still working those legs going
04:50into a shifting side lunge two feet wider than shoulder width apart we're going to sit our butt
04:54back and down to one side as i come up and through the center i'm just going to change hands with the
04:58dumbbells and come over to the other side so it's a quick little shift from side to side 30 seconds on the
05:04clock here we go in three two one let's go out through the center push those hips forward as you
05:13stand up so there's that little moment in the center of this work here perfect get those hips back and down
05:23and that other leg should be straight a little bit of energy through that outside leg
05:27push to that heel stand up strong out of it last couple of seconds here in four three two and one
05:39nice job very good all right we're heading into a wide row next so we're hinging from the hips
05:47bringing the chest forward flat back palms facing the back of the room you're gonna row out but wide to
05:52the outside of the chest squeezing between those shoulder blades ready 12 reps in three two one let's
05:58go up control down wide this time so we typically do that neutral grip our palms are facing each other
06:07a little bit different working those muscles in the upper part of our back squeeze between those
06:12shoulder blades controlling in both directions oh good work not easy last two
06:20last one and stand up to the top very nice all right we have a little sit up to a reverse fly
06:29on our next exercise combining core work with some more back work so we're still bringing in that last
06:35exercise arms are going up overhead as you swing them forward you're going to come up into a seated
06:40position feet flat on the floor pull those elbows back behind you still squeezing between those shoulder
06:44blades and kick back out sit up and squeeze and kick out our modification is going
06:50to be to just sit up nice and tall out of those hips lean back so the core is engaged and we're still
06:54going to get those rows done here we go in three two one let's go up pull back
07:03so we can use our arms here as they're up overhead for a little bit of momentum into the top of this
07:09exercise sitting up out of those hips chest tall then squeeze back shoulders are backing down away from the
07:17ears and feet should be flat on the floor we don't need to find our balance right here lock it in pull
07:23it back in four three two and one very nice job all right those intervals are going to keep getting
07:33higher and higher for now let's grab both of our sliders for our next mobility round bring it down to the floor
07:41into tabletop position both hands on the sliders knees underneath the hips we're going into that
07:48child's pose sitting the butt back and down one hand comes back straight arm back overhead same thing
07:55on the other side then we're going to come back up into that tabletop position slide through to the
08:01opposite side shoulder to the ground thread the needle one on each side we'll repeat for a total of three
08:07let's start with that child's pose in three two one let's go sit back chest to the floor drop one
08:14arm straight down by your side up overhead again same thing on the other side up overhead drag it back
08:25into tabletop on one hand comes through shoulder towards the floor yeah up through center over to the
08:33other side it's fine if cracking just happens we don't need to force it but sometimes it just happens
08:39and sit the butt back reach forward drop one arm up same thing on the other side focus on your breath
08:50work here we're gonna back up into tabletop slide through thread the needle up through the center over to
08:57the other side and up very nice job all right we've had plenty of rest time now with a little bit of
09:26mobility work we're heading back into that circuit so this time we're only going to have 10 reps of
09:30each of our power moves and we're increasing the time interval of our endurance to 45 seconds all
09:36right so same moves a little bit different though when we go down in reps we go up and wait we know
09:42this by now all right so since i already used my 20s i'm gonna go a little bit heavier i go 30s we're using connor
09:52her 50s 10 reps here we go in three two one let's go down press it up one breathe up to the top
10:06nice job this is our halfway point five more
10:13much better weight for me at the 30s last two
10:21last one nice job elbows to the ground roll it forward bringing it up to that standing position
10:29and just make sure we're clearing the weights away alternating chest fly coming up next i'm gonna
10:35stay lighter at these because it is 45 seconds lots of reps to get done here we go feet apart
10:39shoulders down and back elbows slightly bent three two one let's go alternating chest height as you bring
10:47that hand forward palm facing the ceiling and again we're not trying to rotate so i don't want you
10:52rotating those hips out from side to side keep those hips squared to the front of the room and then hand
10:58come straight up to mid chest height and pull back down nice and controlled good work feeling a little
11:06bit more work here we're at that halfway point see if you can keep this pace there are still lifting
11:13weights we still want some control here but we want to get a lot of work done good last 10 seconds guys
11:20keep working it we got this in four three two and one nice job all right back to the goblet squat now
11:32i have a heavier dumbbell very exciting goblet squat heels of your hands holding that weight nice and
11:38close to your body feet shoulder width apart 10 reps this time in three two one let's go down and up
11:47full range of motion know what you can out of each rep good so time to lift heavy then we have that time
11:58to move fast so make sure we're shifting our mindset every single time we come to a movement last two
12:07last one very nice shifting side lunges next i'm gonna go a little bit heavier on this one see how it goes
12:16feet wider than shoulder width apart toes facing straight ahead and three two one let's go 45 seconds
12:23here and we need to find that perfect middle ground of how wide our feet should be so as my hip comes back
12:32my hip my knee my ankle are kind of all in a straight line up and down even though my hip is sitting
12:38slightly back it's in the same pathway all pointing in the same direction as my toes over halfway there
12:48guys can we pick up the pace just a little bit breathe through it use your hips to sit back keep that
12:55chest tall nice job you can see it's gonna start getting tough oh you're like the shirt thing train
13:02oh the shirt thing train hit four three two one nice job through the center the shirt thing train the game
13:11train all right hitting those wide rows next one ten reps and try to go a little bit heavier this time
13:19palms facing the back of the room shoulders down and back hinging forwards in three two one let's go out
13:28wide ten times side against gravity pulling to the outside of the chest this time breathing out keeping
13:38the booty tight it just got tough all the sudden last two last one and stand up coming down to the
13:48floor i like that we all have the same reaction like oh coming down to the floor knee grab into that row
13:58at the top make sure those elbows are driving back behind you arms up in three two one let's go up and
14:04squeeze kick it back up so this one in particular you want to move a little bit faster as long as
14:12we're not flopping around like a fish and we have good control in both directions then i'm okay with
14:18you moving faster right here as long as you're still feeling that squeeze between the shoulder blades
14:23and you're not throwing this movement away that's why we need to pull the chest forward like somebody
14:28has a string that's attached to your chest they're yanking you forward yeah good work over halfway
14:36there come on guys less than 10 seconds to go fight through these last couple of reps
14:45in three two one and time all right up on your feet
14:54a little sip of water
15:01slider section single slider
15:04bring it down to the floor we're going inner thigh
15:09so slider straight out shoulders over the wrist knees underneath the hips kicking that foot straight
15:15out onto the slider sitting back and down butt towards heel and back up so we're just shifting
15:21forwards and backwards allowing that slider kind of do the work here we go three two one let's go sit
15:27back pull it forward foot should be straight out from the body so if we're a little too high
15:38or a little too low kind of cheating ourselves out this inner thigh stretch right here
15:43keeping that straight line through the core last couple seconds then we'll go into pigeon neck so
15:51stay on this side with the slider
15:55in three two one and time bring that foot around to the back remember we just twist that front leg in
16:02slightly and then we slide back into our pigeon and again since we're up on our toe here might not get
16:10quite as low we didn't have the slider i don't know about you but being able to just slide back and
16:16forth kind of work this range of motion with each rep to me i get a little bit more out of it
16:26last few seconds here before we switch sides
16:28and three two one and done untwist that front leg we just switch over to the other side
16:39and we're kicking it out in three two one let's go back and up oh i had some things popping on that one
16:49it happens as long as when you feel those pops that there's no pain there
16:56and otherwise you know it's always good to keep a doctor in our circle as we're going through this
17:01fitness lifestyle journey right pts are always our friends as we go through little aches and pains on
17:09our journey three two one slide that leg back a little twist on the inner leg and we slide straight back
17:18back and up perfect that's why we do this mobility work as well which is so important to give us our
17:27best range of motion during our strength training also to prevent injury
17:33so good slider
17:37perfect last couple of seconds
17:39and four three two one and release very good last set of our circuit are we ready for it
17:53it's going to be the most difficult one yet we're going chest press if you can go heavier then that's
17:58what i want to see because we're going to go down in reps you only have eight reps this time i want to
18:02see your heaviest weight you possibly do i struggled with 10 at my 30s so i'm going to say my 30s
18:07and that's always up to you right so i see natalie's switching out her weights connor's looking
18:13around for weights he's like connor's like oh they don't have weights heavy enough for me upset
18:23here we go eight reps here sliding it back palm facing forwards in three two one let's go down
18:31press up and together one two
18:36there's only eight and these go by fast
18:41nice job last two
18:45last one almost to the ground roll yourself forward standing chest fly is next and we have to our feet
18:54making sure we just clear those dumbbells out of the way get set up for our next one one minute on
19:00the clock for these endurance ones all right here we go three two one let's move front to the side
19:08working the same muscle group here adding a little bit more shoulder as well still working the chest
19:15here standing chest fly squeezing through breathing out with each movement in our longest time interval
19:23so if there's a moment that you feel like you need to just take a second and shake it out
19:27we always talk about it it's okay that's what the endurance section should be doing to you it should
19:33get you to the point where it's just like man i just need to live and breathe okay i'm ready again i can
19:37get back into it good work over halfway through come on one rep at a time focusing in on all those little
19:48checkpoints for this exercise are we still chest height are we going too high make sure chest height right
19:55into the middle of the chest perfect less than 10 seconds to go that's a couple more reps let's go
20:03in three two one and time very nice goblet squat can i borrow one of your weights connor
20:11i go 40. weight to the chest goblet squat in three two one let's go down push the heel stand tall
20:25i promise you guys we would still get work done in this functional recovery week i think i've kept that
20:30promise eight reps here we got two more
20:39last one very good shifting side lunge
20:47oh i went up last time i'll go up this time we'll see 15 more seconds all right shifting side lunge one
20:52minute three two one let's go back and down up through the center
21:01top control through this motion chest up butt back
21:06and then in order to get faster at this one that leg that's bending push away from the floor a little bit
21:12more power coming up from the bottom to the top let's go
21:22like a little hot potato we got it over halfway yes we got 30 seconds in less than 30 seconds to go
21:32because i was talking during that time
21:35and i like to make every second count even if it's the second we've already done i don't want to count it
21:38it good work push through in those last couple of seconds can you stay with us for 10 more
21:50in four three two one and up but you're not done yet we got a wide row coming up eight reps this time
22:02hold deep breath in palms stays in the back of the room and three two hinge from the hips let's go eight reps up
22:14breathe guys come on
22:17this is four four more stay with it
22:22last two last one nice job stand up out of it
22:27so good and to the floor knee grab into that fly coming back for our last minute here arms up in
22:38three two one let's go up squeeze back one minute we pick up the pace from the last round it's our final minute of these
22:49let's go let's go let's work let's fly through it
22:58chest flat
23:04come on at home you got this with you every step of the way every single rep
23:12teamwork together you're over halfway through sit up taller out of those hips
23:19hold that chest forward more just a little bit squeeze between our shoulder blades again come on
23:24don't let it go
23:27this one's tough
23:3110 seconds those guys
23:35fight through it fight through it use those arms three two one time
23:41my shoulders are burning shoulders burning that's the one pull back every single time awesome job
23:51that's the one time that i'll tell you that we can stay on the floor to recover because we are going
23:55to stay on the floor for our next little mobility section here but hey i'm going to scoop myself and
23:59grab some water control your breathing for just a moment
24:03yeah you did a great job thank you so did you guys
24:09oh all right so we're going to start in a figure four position we're going to lay down because why not
24:15so figure four with the legs ankle on the opposite knee we're reaching through grabbing that leg and
24:22pulling it towards you and just hanging out here for a moment feeling that stretch through the glute
24:27that bent knee that's out towards the side just kind of letting that knee sink down and out
24:35very nice all right that leg comes down we're still in figure four whatever leg is up and bent i want
24:41you to reach that same hand up overhead and just let that foot drop to the floor so now a little bit
24:48of a twisting action arm is lifted both shoulders are on the ground now if we can we're going to take
24:53that knee drop it even more towards the floor and look out behind us i can't really touch my knee if
25:00you can amazing but i can't that's okay we're just feeling that twist through the body through the center
25:07and kind of roll ourself back into that starting position and we'll go to the other side so come up
25:13into that figure four other side reach through grab that leg towards you and just spend a second or two
25:20here breathing feeling that stretch sinking into it release that leg whatever leg is bent and out to
25:30the side i want you to raise that same arm and just drop the foot towards the floor into a little bit of
25:35a twist shoulders to the floor and then we can take that knee kind of fold it back and down towards the
25:41floor look out behind you other hand can be on your knee your thigh your hip wherever you want to put it
25:47so it's out of the way and back through center perfect release we're going to flip over onto our
25:56stomach and we're going to do a little bit more shoulder work arms up in front of us thumbs face in
26:03the ceiling not only want good mobility but shrink through our mobility just like we always talk about
26:08so i'm going to go on i slide it out to a y and finally to a t extra challenges if we can float our
26:16hands the entire time an inch off the floor we'll go through it three times though here we go three
26:20two one we lift up in the eye a little bit wider why a little bit wider hands straight out from the
26:27shoulders squeeze between those shoulder blades float it all the way back up into that eye position
26:32again up a little bit wider up wider to that t position up and one more time glide it into that eye
26:41eye and lift y lift t lift glide it up to that eye position and down
26:53very good all right we're coming up into a table top position
26:59and this is one of my favorite ones might feel a little weird at first but once you get those
27:03the scapula your shoulder blades moving it's going to feel so good so hands underneath the shoulders knees
27:08underneath the hips and you're making big circles with your shoulders down and back then we'll go
27:14forwards and then we'll let the shoulder blades collapse towards each other and push them apart
27:19let's start with those backward circles three two one roll it back and down like you're going to
27:26stick your shoulder blades in your back pocket but then you pull those shoulders up by the ears to the front
27:31and try to find that full range of motion getting those shoulder blades moving and not just the
27:38shoulders and let's reverse directions so this one always feels a little bit more awkward to me personally
27:47like i can't quite get the full like steady circle going but still so good to get some of these movements
27:54done even if sometimes at first they're awkward very good hold at the top so find that table top
28:02position again and this time you're just going to let the shoulder blades collapse down towards each
28:06other and then push into the ground and spread the shoulder blades apart from each other notice that my
28:11elbows are not moving it's just letting the shoulder blades move towards the midline towards my spine
28:18and then pull away from each other as i push into the ground
28:20a lot of our motions that we do during our workouts require our shoulder blades to be moving and we
28:28take them out of the equation that's one reason why we might feel weak in certain positions like our
28:33push-up position kind of want to push down into the ground and feel your shoulder blades pull apart from
28:37each other as we're in some of those positions last one up to the top and release that one's actually
28:45like pretty difficult like if you're not sweating that one for some reason really makes you sweat
28:50coming up to a kneeling position sitting up tall out of those hips squeezing the glutes and then just
28:54push forward slightly for a little bit of a hip flexor stretch here we've done this one before
28:59we're going to add some new things into it deep breath in and bring those hands to the inside of
29:06our front foot so now we can kind of get deeper into that hip flexor stretch i'm going to drop my elbow
29:11to the ground reach up same thing on the other side drop that elbow down to the ground and reach up
29:18let's do that two more times on each arm if you can't touch the ground it's okay we reach for the
29:25ground we go as low as we can go and we'll challenge it as we go along it's our last time on each arm
29:34and we're going into a hamstring stretch next reach it up bring it back through center you can bring the
29:40upper body up straighten out that front leg lead forward with the chest hands on the thigh you can go to the
29:45shin you can go to the floor or we feel the best hamstring stretch not necessarily always putting
29:50your hands to the ground and release that leg comes back other leg comes forward same thing set up tall
29:58out of those hips squeeze the booty and then push forward if i'm really engaging the booty i can only
30:03push forward so much last deep breath bring those hands to the inside of that front leg now i can kind
30:10of relax down into that stretch a little bit more and we'll go elbow to reaching ready let's go drop
30:17the elbow reach the hand up same thing on the other arm drop the elbow reach the hand up so we are
30:24alternating arms on this one breathe through it try to get that full rotation hand towards the ceiling
30:33huh i couldn't get my elbow down on that one i was like wait wait wait i'm almost there last one
30:40reach it up very nice hamstring stretch straighten out that front leg sit up nice and tall and lead
30:46forward with your chest into it a couple of deep breaths here i'm a little shaky
30:55very good and release come on up to a standing position we got two more
31:03all right so palms facing forwards we're going to hinge and we're going to reach up overhead as we
31:10reach around we're going hands to lower part of the back all the way back up so the palms are facing
31:16ceiling and standing back up to the top all right here we go three times three two one let's go
31:22reaching forwards palms up biggest circle you could possibly make back of the hands coming to the back
31:28lower part of the back all the way back up biggest circle you could possibly make palms facing the
31:33ceiling which is difficult and then lower and stand perfect let's go again palms facing the ceiling
31:39biceps by the ears big a circle hands to the lower part of your back so if you can reach up a little
31:44bit higher as long as there's no pain there reach back up palms facing the ceiling lower the arms stand
31:50up to the top last time hinge forwards it's not easy to keep those palms facing the ceiling on that first
31:58movement there all the way up palms up and all the way up to the top whoo check that one out for just a
32:07second we got one more stretch to do my favorite stretch down into that catcher's stretch so sitting
32:13back and down chest lifted butt low if you need to come up a little bit higher you absolutely can
32:18take one arm and reach it straight up back behind you perfect back through the center same thing on
32:25the other side a little bit different than when we bring that arm out to the side right just reaching
32:29straight up overhead perfect bring those hands to your feet and lift the booty up and if you need to
32:35come up a little bit higher you can but stay in this hamstring stretch for just a moment and then
32:40let's drop it back down catcher's stretch back hands to chest one arm reaches up above the head
32:48back through center same thing on the other side we reach up and back back through center going hamstring
32:55stretch hands to the ground lift up we're gonna go one more time through
33:00and lower down catcher's stretch hands to chest one arm reaches up figure tips to the ceiling back through the
33:10center other side deep breath in center hamstring hold here for a second and we're gonna roll it up to a
33:20standing position in three two one one vertebrae at a time nice and slow very nice chin and chest the last thing to
33:28come out to the top take one deep breath in with me and exhale amazing amazing work guys guess what
33:38you are officially halfway through sure thing we're heading back into our power week where i want you
33:43to bring a whole new energy before you do that though i want you to make sure you do that fit check
33:49before we get started on monday again why because i want you to see how much stronger you've gotten how much
33:54more endurance you have those are the exciting things that are going to push us forward in our
33:58fitness journey so new energy on monday see you for power week amazing work
34:11you
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