- 1 year ago
COLLECTION 1 Dynamic Circuits [Weeks 1–4]
These fast-paced circuits target multiple muscle groups using back-to-back exercises with high rep counts and minimal rest time. Starting with endurance using moderate weight not only builds
strength but primes your body to sustain longer efforts. This will help as you head into the second collection, which focuses on time under tension.
Weeks 1-4
Dynamic Circuits
Day 1 - Upper Body Circuit 1
Day 2 - Lower Body Circuit 1
Day 3 - Total Body Circuit
Day 4 - Upper Body Circuit 2
Day 5 - Lower Body Circuit 2
Day 6 - Steady State Cardio 1
(optional)
These fast-paced circuits target multiple muscle groups using back-to-back exercises with high rep counts and minimal rest time. Starting with endurance using moderate weight not only builds
strength but primes your body to sustain longer efforts. This will help as you head into the second collection, which focuses on time under tension.
Weeks 1-4
Dynamic Circuits
Day 1 - Upper Body Circuit 1
Day 2 - Lower Body Circuit 1
Day 3 - Total Body Circuit
Day 4 - Upper Body Circuit 2
Day 5 - Lower Body Circuit 2
Day 6 - Steady State Cardio 1
(optional)
Category
🛠️
LifestyleTranscript
00:00Yo, this is Dig Deeper Total Body Circuit, and today it is time to lock in.
00:14You see those metals back there?
00:15I got those metals because I lock all the way in, so give me the key and let's go.
00:20Look, guys, let's get those arm rotations going on right here.
00:24We are going to work today.
00:25We are going to push.
00:26I want you to keep your core tight.
00:28I want you to feel like you're unstoppable.
00:30Now, we are doing giant circuits, but right now we're doing these minimal circuits today
00:38because what I want you to do is work on the details.
00:42Work on the details.
00:43It's still going to be very dynamic, but it's going to push.
00:47Let's slow these rotations down.
00:48Yes, there we go.
00:50Come on.
00:51Give me four more here in three, two, one.
00:54Today we're going to do two knees and then two quad stretches.
00:58It can be very slow.
01:00We're not doing these long stretches right now.
01:02I want you to think about something as we go forward.
01:06Have you ever done a workout where you're like, I'm just working on the details?
01:10It's almost like giving yourself a gift, giving yourself the presence, and presence and be
01:16the presence for yourself, using your mind to say, I'm just going to focus.
01:21Give me two more rounds of this, and then we're going to get started.
01:25I hope you guys are feeling so good.
01:26Chris and Kristen, are y'all feeling good today?
01:30You know what I'm saying?
01:31They always have a little smile at the beginning.
01:33That's the last one.
01:34Shake it out.
01:35All right, look.
01:37Right now we are doing some decline pushups.
01:39I want you to focus on the lower half of your chest, okay?
01:43Now, I'm going to give you two options, definitely two options because it's going to be a little
01:48crazy.
01:49Your feet are going to be elevated on the bench.
01:51Again, we're focusing on the lower half.
01:53Core is nice and tight.
01:56Drive the elbows back.
01:57Exhale as you push up.
01:59If for some reason this is too much, all you got to do is put your feet on the floor.
02:04Do the same thing.
02:06And last but not least, if that's too much, you can put your knees down, okay?
02:11You're using your body to push this through.
02:14You ready?
02:15Why are y'all standing up?
02:16Let's go.
02:17Come on, everybody down.
02:19All you got to do is remember the number 16 today.
02:22Three, two, one, let's go.
02:24Down and up.
02:26Everything today is 16.
02:27Now, here's what I want you to think about as you do these pushups.
02:31You're thinking about that lower half, but you're also thinking about what?
02:35I want to know who knows.
02:37Driving the elbows out before you even think about going down.
02:42Drive those elbows out.
02:45Exhale during the work.
02:47I know you're like, Shaunti, you're making us dig deeper already.
02:51Yes, yes, yes.
02:53Last two.
02:54Give me one more here.
02:56And breathe.
02:57All right, bring it in.
02:58All right, so check it out.
03:01Just so you know, this entire circuit, this entire workout is upper body, lower body,
03:06and core.
03:07So it's something to remember.
03:08Now we're going into one of my favorite exercises ever.
03:12This has helped me with getting better squats, controlling my core in the squats.
03:17They're bench tap squats.
03:18So I keep my elbows to the side.
03:20I basically sit down.
03:21I use my quads to stand up.
03:24Come in here closer.
03:25Get those quads.
03:26Whenever you can get those legs, get those legs, y'all.
03:30See how I squeeze up?
03:32And the core tight.
03:33So I don't want you to rock like this.
03:35Just stand up and down.
03:37All right, guys, here we go.
03:38Let's start down.
03:39Three, two, feet are parallel, facing forward.
03:43Let's go.
03:44Up and down.
03:46Sit and lift.
03:47Now, if you really isolate the quad, push your entire foot into the ground, but kind
03:53of focus on the front ball of the foot so you push through.
04:00Now I'm going to give you a little change since we're working on the details today.
04:04Think about the ball of your foot and your heel at the same time to get the entire leg
04:09in there.
04:10Come on.
04:11Don't forget to isolate the muscles.
04:13Don't forget about that mind-muscle connection.
04:15Come on.
04:16You're so good.
04:17You're so good.
04:18You're so good.
04:19Breathe through.
04:21Always exhale during the work.
04:22Here's the last two, guys.
04:25You're so good.
04:26One more.
04:27Come on.
04:28Keep digging and down.
04:29I still want you to think about, I still want you to think about the weight that you have
04:34in your hands.
04:35If things are too easy, things are too easy.
04:38Just go up and wait a little bit.
04:40That's why I want you to have as much as you can in your weight rack.
04:45All right.
04:46Now we're doing abs.
04:48Straight leg lifts.
04:49Now watch me.
04:50I come up, and I come, Matt, come closer.
04:53I don't know why you're always trying to leave me.
04:56So we're focusing on abs right here.
04:59Core stays tight.
05:01Almost think about how you want to exhale so hard that you separate the core.
05:05Now get the quads.
05:07I'm flexing the quads.
05:08Feet are parallel.
05:09Hold on to the side.
05:10That's enough.
05:11Forty-five seconds.
05:12Three, two, one.
05:14Make sure you keep those shoulders up.
05:16Push the lower back into the bench.
05:20Come on.
05:21There we go.
05:23Now my point of contact whenever I do abs is I look straight ahead at those knees.
05:31I follow them up, draw a line.
05:35So when those knees come up, it means that my lower back is going in.
05:40My back is going in, and my belly button is pushing down.
05:45Come on.
05:46You guys are so good.
05:48Make sure you exhale on the way up.
05:50You got eight seconds to go, guys.
05:52Come on.
05:53Stay in it.
05:54Stay in it.
05:55And I'm going to give you a hint.
05:56You only got a 30-second break coming up.
05:58There you go.
06:00Breathe.
06:0130-second break.
06:02You know I got a throwback to Insanity because those Insanity 30-second breaks went really
06:08fast.
06:09So that's just so you know.
06:10So you know what we're doing here.
06:12We only got about 15 seconds to go.
06:14Remember we got the decline push-ups.
06:16We're going to push through.
06:17Core is nice and tight.
06:18Working on the lower half.
06:20Remember I have your key today.
06:22You are locked all the way in, and I'm not giving you the key back until this is over.
06:27Everybody down.
06:28Decline push-up.
06:29Three, two.
06:30Core tight.
06:31Remember, elbows go out.
06:34Come on.
06:35There are times where you burn, and sometimes I say burn, feel like you're going to break
06:43because that's what digging deep is about.
06:45We're not waiting until the end of a workout to get what we want.
06:49We push through and we dig deep now.
06:52Let's go.
06:53Come on.
06:54Push through.
06:55Push through.
06:56Push through.
06:57Push through.
06:58Stay in it, y'all.
06:59Stay in it.
07:00Come on.
07:01Push.
07:02Yes.
07:03All right.
07:04Get on up.
07:05Now, we're going to do the squat tap.
07:06Grab your dumbbell.
07:07Kristen's going to face the back now.
07:08We're going to see how she's working the glutes and these bent squat tap.
07:13Three, two, one.
07:15Let's go.
07:16Take it up.
07:17Notice when she sits down.
07:18I always, people are so afraid to really push out on the outer glutes.
07:23Notice when Kristen sits down, push out on the outer glutes.
07:25Core is nice and tight.
07:27She has a dumbbell firm grip so her core can stay tight and she's controlling it using
07:32those quads, actually the entire leg as she comes up.
07:35Come on, Kristen.
07:36Go.
07:37Come on.
07:38You got eight more.
07:39You can turn around now.
07:40You can turn around to the front, Kristen.
07:41Come on.
07:42Pushing it through.
07:43Yes.
07:44Yes.
07:45Yes.
07:46Yes.
07:47Yes.
07:48Yes.
07:49Remember, we're working on the details.
07:50Squeeze those quads.
07:51Exhale on the way up.
07:53Come on.
07:54One more.
07:55One more.
07:56One more.
07:57One more.
07:58One more.
07:59One more.
08:00One more.
08:01One more.
08:02One more.
08:03Put that dumbbell out of the way.
08:04We're hitting 45 seconds of leg.
08:05There's no time, people.
08:06There's no time.
08:07Three, two, one.
08:08Legless.
08:09Let's go.
08:10Come on.
08:11Come on.
08:12I'm just letting you know.
08:13We are pushing through here.
08:14Remember, this entire split one, dynamic circuits are about muscular endurance.
08:20I want you to know what it's like to deplete.
08:23Get there.
08:24Get yourself in peak physical muscular condition so you can progress forward, y'all.
08:31Come on.
08:32Remember, use your core.
08:36Come on.
08:37Flex those quads.
08:38Flex the abs.
08:39Come on.
08:40Push all the way through.
08:41Close your eyes if you need to.
08:43Come on.
08:45Push this.
08:46The more you breathe, because Shaun T is crashing into you today.
08:50Come on.
08:51This is the last one.
08:53Lift up and breathe.
08:57Thirty seconds.
08:59Thirty seconds, guys.
09:00That's it.
09:01We got one more round.
09:03We're going to push through.
09:04We're going to move.
09:05I want you to say to yourself, what was the hardest part of what we just did?
09:09I want you to think about how you're going to dig deep through that, but I also want
09:14you to think about the successful points as you push through, okay?
09:18Everybody set up.
09:19Last round.
09:20Come on.
09:21Three, two, one.
09:22Come on.
09:23Let's push.
09:24Let's go.
09:25Let's go.
09:26Let's go.
09:27Elbows out.
09:28Core is nice and tight.
09:29Are you feeling fatigued?
09:30That's okay.
09:32It's okay to feel a little fatigued.
09:33I'm going to show you what you can do.
09:34Let's go over to Kristen.
09:35Kristen is going to bring those feet down.
09:39She probably won't tell you this, but she's kicked my butt so many times that this is
09:43the bane of her existence, those decline push-ups, but all you got to do, put those
09:48feet on the ground, find stability, and you can use the entire chest.
09:52Last two, Kristen.
09:53You got it.
09:54Give me one more right here.
09:55Way to go.
09:56Here we go.
09:57We're going back to the squat taps.
09:58I'm only giving you seven seconds to get in position.
10:01Five.
10:02Everybody sit down.
10:03Four, three, two.
10:06Let's go.
10:07Come on.
10:08Push.
10:09We are moving.
10:10We are going.
10:11Come on.
10:12This is a point.
10:13This is a point where sometimes I'm in the gym and I'm feeling fatigued, and I'm just
10:17like I have to find a way to love myself enough to push forward.
10:24People always ask me, they're like, how do you stay so committed, Sean?
10:27I'm like, I want the result more than I want to stay the same.
10:31I mean, that's just really what it is.
10:33Do you want the result or do you want to remain the same?
10:36I think you want the result.
10:38Come on, guys.
10:39Let's push.
10:41You have two more here.
10:44Give me one more.
10:46We're going right into the abs.
10:47Slowly put it down.
10:48Bend the knees under the bench.
10:50We're going right away.
10:51Five seconds.
10:52Four, three, two.
10:55Straight leg lifts.
10:56Let's go.
10:57Come on.
10:58We are in it.
10:59We're pushing.
11:00This is that point.
11:02There are so many things to think about when you want to give up.
11:07Like I said, think about you want to love the result.
11:11You want to sit in it.
11:12You want to masticate on the feeling of success.
11:16Right?
11:17Come on, push.
11:20You're halfway there, guys.
11:21You're so good.
11:22Come on.
11:23I need you to push.
11:24Let's go.
11:25Come on.
11:26I know it's burning.
11:27Come on, Chris.
11:29I know it's burning.
11:30Let's push.
11:31I'm right on these abs.
11:32I'm going to make them work harder.
11:33Come on.
11:34Seven, six, five, four, three.
11:39Do you hate me?
11:40You're done.
11:41I'm glad you don't hate me.
11:42All right.
11:43We're going to a new circuit, y'all.
11:44Let's push.
11:46This is the time for you to kind of clean up your dumbbells.
11:50The first thing we're doing is a seated bent over row, underhand, which means I want you
11:56to take a lighter weight than you would normally do because this is very different.
11:59Hang back.
12:00I want you to come to the side here.
12:03Let's go.
12:04Sit on the edge of the bench.
12:06Core is nice and tight.
12:07Bend over.
12:08My palms are facing forward, and I'm driving through the lats.
12:12My elbows are back because I'm driving through the lats here, okay?
12:17Remember, from the underarm, down.
12:21This tattoo says figure it out, so when it gets hard, figure it.
12:26Here we go.
12:2716, guys.
12:28Three, two, one.
12:29I got tattoos for everything.
12:31Listen, I'm just a walking piece of motivation for you.
12:36Let's go.
12:37Come on.
12:38Come on, Kristen.
12:39Oh, I'm going to wear her out in a little bit.
12:42I can't wait.
12:43All right.
12:44We're working on the details.
12:45Come on.
12:46Isolate that lat.
12:48Come on, guys.
12:49You're halfway there.
12:50I know you feel it.
12:53Right in just under the underarm, the ribs, I want you to squeeze that area.
12:58Sometimes it can be a little bit hard to figure out, but drive the elbows up and a
13:03little bit back.
13:05Keep the core tight.
13:06Last two.
13:07Give me one more right here.
13:08All right, guys.
13:10We're hitting legs now.
13:12Remember, we have upper, lower, so I'm going to hit these reverse lunges right here, starting
13:17feet shoulder-width apart.
13:19Reverse lunge, alternating, dumbbells to the side, control it.
13:25Five, four, three, two, one.
13:30Keep going.
13:31Right here.
13:32I just want you to focus on the entire leg.
13:34You can focus on the quad, you can focus on the hammy, you can focus on the glute.
13:40This is getting you everything you need for balance.
13:43Look on the floor, three feet in front of you, so you keep the balance.
13:48I want you to drive up.
13:49Push the leg that's in the front.
13:52Push it into the floor, activating the entire leg.
13:56Come on, push, guys.
13:58You're there.
13:59Stay with me.
14:00Stay with me.
14:01Stay with me.
14:02Stay with me.
14:03Stay in control.
14:07You got two more, guys.
14:08Two more.
14:09Come on.
14:10Let's push it through.
14:11One more here.
14:12Of course, we have abs.
14:14Let's move your dumbbells out of the way.
14:17Here we go.
14:18I'm going abs, oblique knee to elbow.
14:22I'm taking my knee slightly out.
14:25Heel is pushed down.
14:28I want you to do a slight tap before you hit the knee up.
14:32I don't want it running like this.
14:35Your upper body shouldn't twist.
14:37We're working here.
14:38Look at this.
14:39I'm going to do a side chest pose.
14:40Watch how this oblique sinks in.
14:44That's what we're working here.
14:45That's where I want you to focus.
14:46Kristen, you like my side chest pose.
14:47Here we go.
14:48Three, two, one.
14:4945 seconds to go.
14:50I don't want it fast.
14:51I want you to isolate the side of that muscle.
14:52Come on.
14:53Push.
14:54Right here.
14:55Right here.
14:56See this?
14:57We're isolating this right here.
14:58Look at that.
14:59Boom.
15:00Now, right in the front here, pushing that.
15:01Look at that.
15:02Look at that.
15:03Kristen isolates that.
15:04Good job.
15:05Come on.
15:06Stay in there.
15:07We're wrapping it around, guys.
15:08Remember, you're going to do a side chest pose.
15:09I want you to isolate the side of that muscle.
15:10Come on.
15:11Push.
15:12Right here.
15:13Right here.
15:14See this?
15:15We're isolating this right here.
15:16Look at that.
15:17Remember, your core is the front and back of your body.
15:22Push.
15:23Come on.
15:24Yes.
15:25You got it, guys.
15:26Eight seconds.
15:27Are you squeezing?
15:28Are you squeezing?
15:29Squeeze every time.
15:30Come on.
15:31Don't say you don't feel it in your abs when you can squeeze it, too.
15:32One time.
15:3330 seconds.
15:34We do it again.
15:35Remember, we hit the underhand row.
15:36If it was a little too light for you, grab a slightly heavier weight.
15:37I'm going to do that.
15:39I had 20s.
15:40I'm going to go to 30s.
15:41But remember, I'm going to show you my lats.
15:42These are my lats.
15:43I'm going to go from the back.
15:44Look how I spread them out.
15:45That's what you're working.
15:46Now, go from the front.
15:47You'll see them.
15:48Now, they appear.
15:49Okay?
15:50So, that's what we're about to work.
15:51Everybody, underhand bent over.
15:52Sit on the front.
15:53I don't know why I'm taking these 30 pounds, but I'm going to do it.
15:54I'm going to do it.
15:55I'm going to do it.
15:56I'm going to do it.
15:57I'm going to do it.
15:58I'm going to do it.
15:59I'm going to do it.
16:00I'm going to do it.
16:01I'm going to do it.
16:03Let's go.
16:04Come on, 16.
16:05Exhale, doing the workouts.
16:06Come on.
16:07All right.
16:08I just want to let you all know something.
16:22Whenever Shaun T gets a little quiet, that means that I've picked up weight that's probably
16:29a little challenging.
16:30So, let me have my lift.
16:31So let me have my moment. Let me have my moment here, guys.
16:36But exhale during the work. Come on, push firm, grip on the dumbbell. Last two here. And one more.
16:46I'm wondering if I should keep these 30 pounds for these reverse lunges. Absolutely.
16:50Here we go. Push it through. Three, two, one. Let's go. Take it down. Notice something that's
16:59very important. Notice that my core is tight all the way down, okay? Don't let the core loose.
17:08There we go. Step back, push. You can slightly drive your quad forward, but keep the knee behind
17:17the toe and push through as you come up. Exhale every time you rise. Come on, push it through.
17:26You guys are so good. You're so good. You're so good. You're so good.
17:30Push. Come on, last two here. Give me one more. So good, guys. All right. Hide that weight.
17:39Oblique knee tap. Remember, we're doing those obliques. Four, three, two. Let's go.
17:47Remember, it's slow. Working through those obliques. Push. Now, I don't want you like
17:54this. Come back, Max. Look at this. Some people will be doing this. What I want you to do is
17:59tuck it under. Almost make your core disappear so you can work on the sides. Remember, we're
18:09working on the details. Now, the more flexible you get, the more you'll be able to get that knee
18:16to your elbow. Head is in neutral spine. Look at your bench.
18:22Eight seconds, guys. Come on. Five, four, three, two, and one. We have one more round.
18:34What are you going to do with it? What are you going to do with this next round?
18:39Dig deeper. You should already be doing that. You should already be doing that. So what are
18:43you going to do to progress yourself to the next level every step of the way? And I'm not saying
18:48in any way that you're not doing good enough, but I want you to push. Grab your weights. You're
18:53doing the underhand seated bent over row, guys. Come on. Three, two, one. Let's go. Here we go.
19:05Remember, we're working that lat. Come on. Keep going. Keep going. Keep pushing through. Yes,
19:12yes, yes, yes. Come on. Come on. Look, I know some of y'all have been with me for a while,
19:20and I know it's hard to live without Chauncey in your life, and that's why
19:24I'm here to rock your world today. And remember, I have that key, and I'm not giving it back until
19:29we're done. So just know that I'm here with you every step of the way, and I will unlock you when
19:34it's time. Last two. My lats are burning. All right. I had to do a little shimmy on that one.
19:44Here we go. Reverse lunge. Three, two, one. I'm going to do a few, and then I'm going to go over
19:50here to Kristen because for multiple reasons. But I'll tell you why when I get there. Remember,
19:56try to push that top of the leg a little forward, keeping the knee behind the toe.
20:02Okay. Here's what I want you guys to focus on. So when you do this again, you know. I'm going to
20:07move right out the way. Neck is nice and long. Arms are pushing down. Core is engaged. Notice
20:14how when this leg comes out, watch her quad just stretches a little bit. You can also stretch the
20:20hamstring whenever you do a reverse lunge. Push the whole foot into the ground. Two more. Push
20:26the whole foot into the ground to make it burn. Last one here, Kristen. Good job, guys. Way to go.
20:34Are y'all ready? Let's get those oblique knee to elbow. Come on. Three, two, one. Let's go.
20:42Push it out. Push it out. Push it out. All right. So you know the move. Here's what I want you to do
20:50while you're in that move. Exhale. Keep breathing. Exhale again. While you're in the move,
20:59that's going to create that burn even more. Some people are going to be like,
21:03well, I don't feel this. I feel like I'm lifting my knee. Exhale out. Come on. Come on, guys.
21:09You're more than halfway there. Come on. Push, push, push, push. Work on those details, guys.
21:15You have eight, seven, six, five, four, three, two, and one. All right, guys. We're going into our third
21:30circuit. We're gonna push. All right. How are you feeling? Feeling good? All right. We're doing
21:36tricep kickbacks. Let me show you what we're working right away. We're working on that horseshoe.
21:42Hey, hey, hey. Just remember, we're gonna flex that. Here we go. I'm gonna start with
21:48a slightly lighter weight. I'm gonna start with 15s. I'm gonna push it here. Kneeling. Hand is
21:54down. Core is flat. Elbows up. Palm is facing you. And I'm pushing back. We'll have eight on the right
22:01and then eight on the left. Okay. Are you guys ready? I hope you're ready. You grabbed that weight.
22:08Everybody, here we go. Five, four, elbow up. Three, two, one. Here we go. Squeeze.
22:15Squeeze it up top. Don't just swing this dumbbell back there. Squeeze. We're gonna isolate before we
22:22even kick back. Okay. There you go. Now take that shoulder and push it down lower to your hip.
22:31Give me one more. Yes. Here we go. We're going right to the other side. You got two sides to
22:36your body right here, guys. Let's push. Here we go. Squeeze and back. Making sure your head is in
22:43neutral spine. Your core is tight. Palm is down. Remember, we're working on that horseshoe in the
22:49back. Squeeze. Squeeze. Squeeze. Squeeze. Last two here. And give me one more. Squeeze it. All right.
22:57We're going to legs. We're going to legs. So what I want you to do before we do anything else is
23:02clear your bench. Clear the weights from around your bench for safety. It's most important.
23:08And we're doing bench step up sumo squats. So I'm going to use a 20 pound here.
23:14Watch me first. I'm going to also give you a modification. I'm stepping up with my front leg.
23:20I'm hovering the back leg. I step down my sumo squat. Feet turn out. I get nice and low. Elbows
23:28to quads. I come up and do it again. What am I working? I'm working my butt. I'm working my
23:35hammies. I'm working my core. I'm just working the whole bottom half of my body here. Okay, guys?
23:40Here we go. We got eight on the right, eight on the left. But I'm going to show you this modification
23:44first. You just do a squat and then you hit a sumo squat. Feet parallel. Feet turned out. That's if
23:53you don't want to step up on your bench. Okay, here we go. Three, two, one. Here we go. Step up,
23:59hover, down, sumo. There you go. Make sure those elbows come to your lower quads. Come on. And
24:11what I want you to do is really squeeze the glutes as you come up. Squeeze the glutes as you come up
24:17from that sumo squat. Yes. Come on. We have to move to the other side.
24:28Here we go. Three more. Here we go. Here we go. Push. Yes, yes, yes.
24:35Good job, guys. Good job. Good job. We got one more right here.
24:40Here we go. We're going to the other leg. Back leg steps up. I'm not looking at you at home because
24:45I want you to focus on the balance. Full foot on the bench. Sumo down. There you go. Elbows to knee.
24:57Core is tight all the way through. Here we go. There we go, guys. I just want you to know that
25:07I just want you to know that just like you need me, I need you to push through.
25:13I need you to get the result. I need you to be the one out there saying,
25:17I've been digging deeper with Shaun T and I'm going to push.
25:21Here we go. We got one more after this. Come up here. Last one.
25:26Woo. Down and up. Oh, man. Your entire body is working. That's why it's called total body.
25:37We have abs now. Seated knee tuck. Very simple move. I do not want these to happen fast.
25:44This is the move here. What I don't want is this, okay? You control nothing when moving that fast.
25:53Here we go. See how the core is nice and tight? I want you to focus on pushing the knees to the
26:00sky first and then crunching in. Here we go. 3, 2, 45 seconds. Let's go. Here we go. Tap the knee.
26:09Let's tap the knees. Let's tap the knees on this one. Here we go. Breathe in there. Remember,
26:15knees up and then in. It's almost like you're rounding in. Tap it. Don't bring your hands down.
26:23Bring your knees up. Here we go. Exhale, doing the work. Don't go too fast. Come on, guys.
26:32We're more than halfway there. Use the core. Come on. Focus. Exhale and work. Exhale and work.
26:40So good. So good. So good. Come on. 8, 7, 6, 5, 4, 3, 2, and 1.
26:59I hope you're feeling like I feel. I've wasted 10 seconds of the 30-second break just trying
27:04to find my life. But guess what? That's why we got to do it again. All right. This is one of
27:09those moments where my 15 pounds is a little too light for my tricep kickbacks, so I went to get
27:19some heavier weight. You know what I'm saying? Here we go. 3, 2. Elbow in. Let's go. Kick it back.
27:28There you go. Remember, we're working on that tricep. 8 on the right. 8 on the left.
27:38And you know what, guys? Last two. Give me one more here and let's switch right to the other
27:44side. There's a lot of times in your fitness journey. 3, 2, 1. Let's go. You start dwelling
27:50on what you didn't do before. You start a new journey talking about what did I not do before
27:56instead of focusing on what you can do now. Digging deep is about letting go of the past.
28:02Give me one more here. Letting go of the past and focusing on the future and focusing on what
28:07you can do now. Grab that weight. I'm going to grab 30 pounds here. I'm adding a little bit more
28:13weight. 16. Front leg step up with the sumo. Make sure your bench is not sweaty. 3, 2, 1.
28:23Whole foot on the bench. Up, down, sumo. Knees to quads. Yo! Let me tell you why I'm smiling.
28:35I'm smiling because I'm like, yes. I'm like, this is what Dig Deeper is about because there's a lot
28:41of people right here, a lot of people at home with me right here that might be complaining about you
28:47have to do this work. Smile. Come on. Enjoy it. This is getting you to where you want to be.
28:56I didn't make you do this. You did this on your own, so commit. Come on. One more here.
29:03We got to go to the other side, guys. Oh my gosh. Here we go. You guys are good. Look. Come here.
29:10Look. I'm going to tell you right now. I'm going to get a little sensitive. Stay up here with me.
29:18This woman right here helped my range of motion, helped my strength. And look, a lot of what I use
29:25in my bodybuilding journey to get those medals that we talked about earlier is using a lot of
29:29the tools that we're using today. So focus. Focus on the details. Bring it in. Last two, Kristen.
29:35Come on. Push. Push. Give me one more. Stay in it. Stay in it. Last one. Last one.
29:40Good job. Way to go. We're going right into seated knee tucks, guys. Push. I had to take that moment
29:47to be like, yo, this is what it's about. When it gets tough, that's when stuff happens. Here we go.
29:54Three, two, one. Lift it up. I want to go even slower here, guys. I want to go even slower.
30:03Now, when you come up, really exhale and push through. Yes. Come on. Oh my gosh. So good.
30:13There we go. There we go. Pulling it through. You're more than halfway there. Your hip flexors
30:22are going to start to hurt. Put it here. Put that energy right into the abs. Come on. You got it.
30:29You got it. You got it. You got it. You got it. Last 10. I'm with you. I'm with you. Seven, six,
30:37five, four, three, two, and one. Stand up right away. Shake it out. Shake it out.
30:47Don't dwell in the pain. Use the pain as fuel to push you through the break to get you to the next
30:53round. All right, guys. We got one more round of this. I know that those step-ups are wearing you
31:00thin, literally, but that's what it's about. Let's grab our dumbbell for the kickbacks.
31:07I'm pushing it to 20s. I'm pushing it to 20s. Three, two, one. Now, I like to increase weight for me.
31:16Even though we're working on muscular endurance, you don't have to, but I want you to know that
31:20if something feels too light or too heavy, you have the choice to literally make the change.
31:28You got one more after this. Get ready. We're going to switch to the other side. Yes. One of the
31:34things we have in life that we have a choice. It's one of your most valuable commodities,
31:41having a choice to start or stop or continue or pause, but we're moving forward here.
31:49Give me one more and push. All right, guys. I want you to push yourself. We're digging deep here.
31:57Step up sumo. Stay with me. Three, two, one. Here we go. Step up, sumo down. Come on. Push it through.
32:07So good. Way to go. Way to go. Way to go. Make sure your core is tight as you sit down. Feet turn out.
32:15Feet turn out. Yes. There we go. Press that entire foot into the bench as you step up. Come on.
32:28This is one of those moves where when you're done, you can celebrate. Give me one more, guys.
32:36Come on. Here we go. We're going to take it to the other leg. Step up. Remember to hover.
32:46Never stand with two feet on the bench. Come on. Seven. Come on. You got it. Got six more, guys.
32:55Stay with me. You know if I'm giving you the number, I'm feeling fatigued. Come on.
33:03Woo. Down. Core is tight. There's something called a struggle bus,
33:11and I'm going to drive it as soon as I get done with this. Two more, guys.
33:18You got one more. Last one here.
33:22Hi, there. I'm going to drive the struggle bus. Woo. Woo. But you know what? We don't got time to
33:31struggle. We got knee lifts. Let's go. Knee taps on the bench. All right. This is where we are.
33:38So in control. So in control. Look at this. I mean, not necessarily Kristen's body, but when you
33:48look at the form, look at the form. We tease her sometimes and say she has a wrestling face.
33:59That's because she's just so focused. She's in it. But you're so pretty and you're working so
34:04hard right now. Look, I want to make a point. Her core is all the way down to here. Even if you
34:12don't have like flat abs right now, you can still have the focus from top to bottom. Come on.
34:19You're pushing it. Five, four, three, two, one. Now, Kristen's very serious. Give them a tequila
34:27Kristen moment. Give them a tequila moment. Not more. I want more tequila Kristen.
34:35You know, doctors can have fun too. Okay. Just get into it. All right. Make sure you take this
34:41moment to clear your bench. We're doing seated hammer curls coming up. You don't have a lot of
34:47time. Looks like I'm going to have to use 20 pounds. Oh my God. Seated hammer curls. Let me
34:53show you what they are. First and foremost, I'm putting the dumbbells down and I'm going to remind
34:59you, drive the elbows down first. Then you lift up using the bicep. Now our palms are facing in.
35:08Remember we have two bicep heads, short and long. We're going for the long. Drive in.
35:15Here we go. Three, two, dual together. Take it up. 16 and down. Remember everything is 16 reps.
35:22If we have two sides, we do eight and eight. All right, here we go. Lift that chest. Drive the
35:27elbows down and squeeze the bicep as you do. If you're that kid and I'm like, show me your bicep.
35:36Come on. Activate before. Activate before. Activate your bicep before the weight does.
35:43Come on. Don't let the weight control your life. I always say, listen, it's not about the weight.
35:48It's about the baggage in your life. If you control the baggage in your life, you can get
35:52rid of that weight and you can control more about your life. Come on, guys. Last two. We got one
35:59more. This is one of my favorite moves coming up. All right. Can you come over here to the
36:05side so my people can see? We're doing in and out pop squats. You're going to do a quick step in.
36:12Then you're going to sit down, hover the arms, get nice and low. Squeeze the hammies, glutes,
36:17and quads on the way back. Step, step. Using your core. Here we go. Three, two, one. Step, step,
36:26hover, and take it back. Step, step, hover. There you go, guys. Remember, we're activating our
36:34entire leg here. Yes, yes, yes, yes. I have a little tip for you. Squeeze the glutes
36:41on your way up. I want you to clench the glutes. Squeeze the glute on the way up.
36:47Everybody be like, Sean T., how you got that good booty? This is not a booty workout,
36:54but I do want to let you guys know that if you activate those muscles, you're good to go.
37:00Come on. You're more than halfway there, guys. Let's push through. Stay in it. I love it. I love
37:07it. I love it. Come on. Push. Keep the focus. Head down. Neutral spine to push through.
37:17You can even flex the quads when you're back.
37:21Come on. Give me one more right here. Yes. All right. Stay right here. I don't want you guys
37:29to move. We're doing bench knee drives. That means you're working your core, but you're driving
37:36the knee forward, not running. I don't want this. I'm going to drive, drive, 45 seconds,
37:44three, two, one. Let's go. Drive. You can go at your own pace, guys, but I just want you to drive
37:51through the core, through the core. Come on. Excellent job. Excellent job. Now, yes, Chris
37:58has a shirt on, but can we take a look at this sweat? Look at this sweat. Yes. This is what we
38:06want right here. This is the push. Stay in it. You're halfway there. Come on. Stay in control.
38:12Stay in control. Good job. Come on. Push it through. Exhale. Exhale. Drive those shoulders
38:21down too. Flex that quad that's on the floor. Come on. Eight seconds, seven, six, five, four,
38:31three, two, and one. 30 seconds. Tell me how you feel. Tell me how the weight is feeling, okay?
38:41The focus is feeling. Remember, we're focused on the details, so the more as we get to the end of
38:46this, the more you focus on the small details, not the big result, the better you'll be all the
38:52way through. The more commitment you'll have, the better you'll be able to do when stuff gets
38:57tough and starts to burn. Here we go. Dual hammer curls. Sitting down in five, four, three, two,
39:07sit up tall. Let's go. Here we go. Drive those elbows down. So good. So good. So good.
39:14So good. One thing I want you to do as well is I want you to extend those hands all the way down.
39:21A lot of times people do bicep curls and they'll like to stop. No. Get that full range of motion
39:26whenever you can and activate those biceps on the way up. Come on. Yes. Shoulders back.
39:36Proud chest, guys. Drive the elbows down right alongside the ribs if you can. Stay in it. Stay
39:43in it. Keep breathing through. I promise you can do it. Last two. Come on. Keep the focus.
39:50You have one more. Let's go get these pop squats going on. We got seven, six, five, four,
40:00three. Here we go. Let's go. Step, step, hover. There we go. I'm looking at my bench right now.
40:06I want you to know what to do. I want you to look at your bench and I want you to listen to what
40:13I'm saying. I've said it before, especially on this pop squat. Think about I got to go down
40:19to go up. I have to add that weight. I have to add that intensity to build the result,
40:26to build the muscle, to push. Okay. Come on. There you go. There you go. Guys, you're doing so good.
40:36Think about this. It's almost time for me to give you your key back, but I'm only giving you that key
40:41back if you tell me you did and went 100% and you dig deeper. I'm going to tell y'all something.
40:47I don't believe in 110% because I'm like, if you can do it, you can do it. I only want 100%
40:54of what you got. Last two. No need for extra credit when you can already be extra. Here we go.
41:00Last one. Here we go. Knee drives right away. Three, two, one. Knee drive, knee drive. Remember
41:10the core is tight. I'm going to come to you standing up here. There's this pose that I do
41:16that I flex. It's the ab and thigh pose. Let's see how I flex. I bring my hips forward,
41:22flexing the abs. I want you to do the same thing in that position. Flex and push,
41:27flex and push. Come on. Flex and push. That's why I tell you to tighten up that quad, flex that quad
41:37when that foot is on the floor. There's always a method to my happiness, not my madness. Come on,
41:43let's go. Push through. Four, three, two, and one. All right. This is that moment. Come here, Chris.
41:55Come here, Chris. This is that moment. We only got a little bit of time. Put in the mirror.
41:59Have that mirror moment before the workout's over. Give yourself a hand. Right here, we're giving you
42:03a hand. Listen, we're going to finish strong. That's what it is. Let's go get the dumbbells.
42:08Come on, seated hammer curls. Let's go. Push. We celebrate before the end to give us power to
42:16continue to push forward. Four, sit down. Three, two, one. Let's go. Come on, let's go.
42:27Let's go. Let's go. Let's go.
42:34Beat up those weights, y'all. Don't let them control you. You control your body, your life.
42:41You push. You move. You stay focused and stay in the groove because you're digging
42:48deeper with your boy, Shanti. Don't mess with me because you will see that you are
42:54going to continue to be fly, y'all. Come on. One more right here. Put it down. Come on.
43:01In and out pop squats. Let's make it good. Three, and two, one. Let's go. Step, step, hover.
43:09I want you to really isolate. Push the outside of the glutes out as you come down. Squeeze the quads
43:15as you come up. Squeeze the glutes as you come up. Yes. Come on. I'm going to do it without the bench
43:20so you see. Yes. Back, back. Come on. You got it. Come on. Push. Come on. Let's go. Let's go. Let's go.
43:33Let's go. It's all about the details, y'all. Finish with the details. Push. Come on. Almost there.
43:42Stay in it. Chest up. Come on. Push. Core tight. Keep the focus. Give me two more, y'all.
43:54Give me one more. Right to the knee drives. Let's go. Come on. Let's go.
44:00Let's go. All right. This is it. This is the push. This is where you go. Feel it in your shoulders.
44:09Feel it in your core. Drop the shoulders down and give me some more to the end, y'all. Let's go.
44:15Let's push. Come on. Come on, Chris and Chris. Double Chris here today helping you through. Come on.
44:22Guys, you're more than halfway done. Focus on the details. Remember that quad stretch I told
44:29you about to flex those core, those abs? Come on. I want you to learn how to control.
44:36Eight seconds to the end. Seven, six, five, four, three, two, and one.
44:47Shake it out. Shake it out. Shake it out. Shake it out. You know what? I got to give you something
44:53because I know you did a good job. Here's the key. You can have your key back. You unlocked
45:00greatness, so why not take the key? Roll those shoulders back. Let's go. Cooling down. All right,
45:07guys. Let's push forward. We're going to move. Just because we're cooling down doesn't mean
45:12you're done. Depending on what your results are, you are now required by your Boy Chante to do
45:19some steady state. Let's roll this forward. That means you can get on your body bike. You can go
45:24outside and walk around. You can just move to feel good. Make sure your nutrition is intact
45:31for whatever it is that you want your goals to be. Let's take a deep breath. Inhale. Exhale down.
45:40Inhale again. Let's hold these arms up top. Push up. I don't know about y'all, but I'm feeling it
45:48everywhere. That's why it's called total body. Drop the hands. Interlock your hands behind your
45:51back. Press down. Oh my goodness. Good job. Let's do some slow knee lifts up. Round in the back.
46:04Release the back a little bit. Yes. And then I have to do one of my favorite cool down exercises.
46:12Let's turn our feet up. Bring the knees down. We're going to do a little cat cow in this position.
46:16Round, tuck the hips under and release. Round and release. And give me two more.
46:26And one more. And round. All right, chin to chest. Roll up. Guys, you did such an amazing job.
46:38You won your own medals today, but I want you to do that every single day. Today we did total body.
46:43We were focusing on the details. Continue to push through with this journey and always continue
46:48to dig deeper.
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