- 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
00:00Oh it's leg day and it's time to dig deeper. I'm gonna do something today and
00:14it's called I'm a toast you out. That means I'm gonna make your legs feel like
00:18toast. You're gonna dig deeper. We are doing lower body circuit. It is focused
00:23on muscular endurance so when you feel that burn that's what we're going for.
00:27But for now let's alternate these knees. Lift up. Yes and of course I have my
00:33Chris's with me. Chris and Kristen the smile and don't let her fool you. I'm
00:39telling you. I'm telling you right now. Don't let her fool you. Alright push. Now
00:43here's a few things you need to know. You need a few sets of dumbbells today. One
00:48medium to heavy. Maybe two sets of medium. A light medium and a heavier medium. Now
00:55what I'm working with is 40s and 30s and it's also really really good if your
01:00weights are somewhere close by but not around the floor because I don't want
01:03you to fall. We're pushing it through. Give me four more from here and three. So
01:09we're gonna do hip openers but we're gonna go nice and slow. Open up the hip.
01:13Now there's something that's very very important. Using your core to protect
01:18your lower back. We're gonna be doing lots of legs and a lot of times when
01:22people finish a leg workout they're like oh my gosh my back is burning and
01:26most of the time it's because they weren't tightening their core. So dig
01:29deep in your thoughts not just in how much weight you lift or in your body.
01:33Let's take it to the other side here. Also look make sure you have a warm make
01:39sure you have water and a towel because you will sweat. Let me tell you how this
01:44is gonna go so you can get your mind right. We have two blocks. Okay two big
01:50circuits. We're going 20 reps, 16 reps, 12 reps. It breaks down. You don't
01:55necessarily have to increase your weight or you have to do more. You just have to
02:01focus more and make sure you use the mind-muscle connection. We'll get there.
02:05Let's shake it out. Alright we're gonna grab our weights. Sumo squat half raise.
02:10I'm gonna show it to you. We are working the legs here. Let me show you right now.
02:14We have the dumbbell down. Shoulders are down. Sumo squat. Toes are slightly turned
02:19out. I'm pushing down and I'm squeezing up and I'm coming on to the calves to
02:25work the calves. Look we're gonna work these quads and then watch what happens
02:29when I come up. I squeeze the calf to work the calf. We got a set of 20 y'all.
02:34Here's four, three, two. Here we go. Down. Squeeze up in the calf. Pushing the knees
02:42out. Depending on the size of your dumbbell, one good point of contact is
02:47when that dumbbell hits the ground, keeping the knees behind the toes,
02:50pushing forward. That's what's gonna make you burn. Okay now a lot of people are
02:57like you know what is this working? How is this working? Think about doing a leg
03:01press machine and your feet are nice and wide. Okay we keep the dumbbell down low
03:07so you can control it in the core and push. But here's the connection. When you
03:13go down, I want you to lengthen your hamstring. When you come up, squeeze the
03:16quad and then the calves. Listen everything is compound here when it's
03:21legs because you're always working your core and a couple muscles. Your legs is
03:26the largest muscle group which means that's why you're gonna burn a lot of
03:31calories today and a lot of people believe, we got two more, a lot of people
03:34believe that cardio is the thing that burns, building muscle is the thing that
03:38burns. That's the last one right here. We have bench step ups. One thing that's
03:42really important before I even show you this move, make sure your bench is on a
03:46flat surface okay. It cannot be wobbly and never put two feet on the bench
03:52throughout this whole program at the same time. One leg up there, come on back.
03:56The muscle that we're working is we're working this quad. Look as I come up I
04:01push, squeeze and I come down slow. Let me put this weight here. Squeeze, notice that
04:08my foot hovers to the side and I squeeze my quad. Here is the modification. You do
04:14a step out squat and you hover that foot. You can still isolate the quad there
04:19okay. That's enough talking. 10 right, 10 left. Chris and Chris, y'all ready?
04:24Four, three, two, here we go. Take it up. Remember the goal is to go down slow,
04:30keeping the core tight, firm grip on the dumbbell and squeeze the quad. Squeeze
04:37the quad on the way up. Listen, don't just go like this and push up. Squeeze the
04:42quad, activate the quad as you go up. Come on, you got it. Push, exhale during the
04:48work. Slow on the way down. Last two right here guys. Come on, you got one more.
04:54Focus, we go right to the other side. One of the best ways is to step across the
04:58bench, set everything in its place. Come up, three, two, one, let's go for 10. Push,
05:04squeeze. I'm gonna go over here to Kristen because I can. You know what I'm
05:09saying? Pairs is really great. Something that I'm not even talking about with the
05:14legs. Look at how the core engagement is all the way down. Then when you come to
05:20the leg, here's the thing. Two more. When you focus on your core, you protect your
05:26knee joints. That's one thing I want you to know. That's the last one. There you go.
05:29Stop it up. I'll give you more of that in a second. We're gonna work these glutes.
05:34Oh my goodness. This is one of my favorite moves. I'm gonna show you.
05:40Actually, I'm gonna put the weight down for a second. I'm grabbing 30s. Grab
05:44something that makes you work a little bit. So what I want you to do is act like
05:48you have a chain attached to something in the back of the room and you're
05:53pulling the chain through. Then when you pull the chain through, you come up, you
05:57push the knees out, and you squeeze the glute. I'll turn around so you see. You'll
06:02see my hamstrings work all the way into my glute and I lift up a little bit,
06:06pushing the glutes back up a little bit, squeeze everything. It's called a glute
06:11pose for a reason. Now I'll show you with the weight. We're back, pull through.
06:16Notice my knees open when I come up. Four, three, let's begin now y'all. Let's go.
06:21Come on. Remember the chain is in the back of the room and I'm
06:26squeezing. When I push my knees out, what I'm doing is I'm squeezing the outer
06:32parts of my glutes. Come on. Lift up, squeeze forward, hinge, but keep the core
06:38nice and tight. You are so good. Come on. Stay in there. Stay in there. Now I got to
06:44use Kristen because let me tell you, when I met this one, she was walking around
06:50the physical therapy center. I said, who is that? You guys keep going. Turn around. I
06:54want them to see how that glute works. You notice her knees will push out and
07:00you see when she comes down, people are afraid to talk about glutes. No, she
07:05pushes the glute muscles out so that she can squeeze them and contract them back.
07:11Give me one more right here. Excellent job. Way to go, Kristen. All right, push.
07:16We're doing heel digs on the floor, onto the bench. Now listen, make sure you put
07:21the towel down if you need to. We're going to work the hamstrings. Before I
07:26show you this move, here's what I want you to focus on. Notice when you're at
07:31the gym or you do a hamstring curl, this is the focus and your hamstrings are
07:37like biceps. The hamstrings are the biceps of the legs. When we turn
07:43around this way, what we want to do is dig those heels down, put it in, activate
07:49the hamstrings, lift up, tuck the hips under. When you tuck the hips under, the
07:53biceps of the legs will contract and you come down. We're going for a set of 20.
07:58Arms down, palms down, head down. 3, 2, 1, let's go. Squeeze it up right away. Exhale
08:05during the work and pull through. This is a point where I have to tell you, you
08:10know what? Dig deeper because this is a move where you can easily just be like,
08:14oh, I'm just going to lift up. But I need you to dig those heels into the side,
08:18tuck the hips as you come up top, activate the hamstrings as if you were
08:23doing a hamstring curl. We're doing this all at home, people. Let's go. Come on.
08:27Push and breathe. You should be feeling the burn. You have 10 more. If you're
08:33not feeling the burn, you're not getting that hamstring. Let me show you
08:37something as you're doing this because you can look at me. Come here, Mac. Right
08:41here. As you are lifting up, look at the hamstring tie-ins here. All of these
08:46muscles is what you're working as you go. So you can really squeeze. We have more
08:51hamstrings today, but I want you to really focus and lift. Come on. Last two,
08:55Kristen. Push it up. Yes, and give me one more, one more. All the way down, all the
08:59way up. Excellent job. All right, guys. I'm going to make you work. Clear your floor.
09:06We're doing goblet squat knee drive. I like to show things without the weight
09:11first. So we're hitting a goblet squat again. Now, before I talked about
09:16lengthening your hamstring, so when you go into that squat, don't just drop down.
09:21Think about pushing the knees out, keeping them behind the toes, lengthening
09:25that hamstring. When you come up, you squeeze the glute, and then you'll lift
09:29the knee to activate the core. We dig deeper in all things here with
09:35Chanté. You know what I'm saying? And Chris, I'm going to be coming over to you to
09:39make sure you got it together. Ready? Four, three, two. We'll start out slow, down,
09:45lift the knee, and other side. Make sure you work through that oblique. That's the
09:51outer side of the abs. Push. Yes. There you go. Keep it going. Chris, I'm coming.
09:58Look. Let me tell you something. Chris can dance. Can you dance with these weights,
10:06though? He just knocked me in the chin. I should make y'all do 10 more. But look
10:11at the form. The body of posture, perfect. Putting that foot down softly, pushing
10:17through the hamstrings. Neck is nice and long. Control it. The burn is going to be
10:22there. You started and you press play today, so you might as well go with the
10:26flow, y'all. Come on. Go with my flow because I got your back. Come on. Push.
10:33You're doing so good. Stay in it. Stay in it. Make sure you breathe, okay? So good.
10:41Last two right here. I know it's a lot. Give me one more. Excellent. And take your
10:47break. This is your time to grab water. Make sure you clear the dumbbells out the
10:52way because we're doing the step-ups on the bench. There's something that I want
10:56to remind you. And actually, my kid's kindergarten teacher said this the other
11:01day. She was like, I don't like the word bored. She was like, because if you're
11:05bored, you're not focused, and you're not trying hard enough, and you're not pushing
11:09on something else. And also, if you're bored, it's your time to be creative in
11:13your mind. So in this break, people talk about rest. It's like, oh my gosh, I'm
11:18bored. And the rest, you should have worked so hard in this giant circuit that
11:22this rest is needed. The water is needed. Preparing your mind to push you to the
11:27next move. We got 10 seconds. Grab your dumbbell. Back to the sumo squat calf
11:35raise. I can't talk. Here we go. Sumo squat calf raise. Feet turned out. Ready?
11:40Here we go. Down and up. We got a set of 16. What I really want you to do is focus
11:46on burning out the muscle. Muscular endurance, okay? I'll talk about a lot of
11:51scientific stuff here. Muscular endurance is just like if you were, let's think
11:56about running a long distance, right? Except muscular training, when you do
12:01more reps, how much can you endure? How long can you go before the burn takes
12:06over, and then you hit that depletion status? When you're building muscle, you
12:11do less reps. Today, we're doing more reps to get the burn. You got it, guys.
12:15Saying it. Don't forget to squeeze the glutes and the calves on the way up. Give
12:21me one more right here. Excellent. Stay in control. Bench step ups, guys. I'm not
12:28really worried about if you use a lighter weight with this particular
12:32exercise because it's really important that you have the balance in the core.
12:36Remember, one foot on the bench. You always hover. If you're modifying and do
12:40a squat, hover the leg. Activate the quad here. Three, two, one. Let's go. And try.
12:47Slow on the way down, okay? Slow on the way down. Now, keep going. I'm gonna give
12:54you a tip that I learned from this one because my knees used to be jacked all
13:00the way up. When you go up on the bench, give me two more, just lean a little bit
13:05forward, activate the quad to take over, and switch sides. When you activate the
13:10quad and your core, it protects the knee. Let's go, guys. Come on, push. So you can
13:17just lean a little forward, activate the quad, and it should take away any feeling
13:25of discomfort. Come on, push. I think, honestly, that's like two more. One of my
13:32favorite things about lifting weight is the range of motion I'm able to get.
13:35That's the last one. The range of motion I'm able to get by just getting stronger
13:41and my muscles protecting my joints. Here we go. I'm gonna wipe some sweat. Glute
13:47pulls, y'all. Are y'all ready? Let's get these glute pulls. I'm gonna hit 30s here
13:52because I'm gonna get that burn. Three, two, chain at the back of the room. Open up.
13:56Come on. Now, come up, push the knees out, squeeze the glute in the back. Lift up,
14:04squeeze. Push the knees back. Come on. I stay a little bit low because I want to
14:10make sure the burn is real. Come on. Let's go, let's go, let's go, let's go. Come on.
14:17Push. Open up. You should be burning right here. Squeeze it. Accent that burn.
14:25Push it out. Come on. You control it. Dig, y'all, dig. Last two. Come on. Stay in
14:33control of it. One more right here. All right, we're doing heel digs on the
14:38bench. Make sure your dumbbells are out the way. Towel on the floor. Unless you're
14:43on a rug, you're good. Remember, we're working that hamstring. Back of the leg.
14:49Four, three, two. Here we go. Lift up. Get that hamstring back. Get that hamstring
14:56under there. Push through. Activate the hamstring. Before you even lift up and
15:02tuck those hips, activate it. Boom. Just like when you're a kid and they say,
15:07hey, flex your bicep, I want you to do that in the back of your legs at the same
15:11time. Make sure it's even. Come on. Push through. All the way down. You can even
15:17press your back into the floor just to really push down before you extend up.
15:24Push it through. Exhale when you push up. I'm starting to feel it. We're just in the
15:31first circuit. Two more. Give me one more. This is one of my favorite exercises
15:38coming up. We're doing that scabbard squat knee drive. Knees are going to be
15:42turned out. Now, we're lessening the reps. It's up to you. I'm going to do
15:49thirties. Again, we're working on muscular endurance, but if you feel
15:52yourself strong and you're like, oh my gosh, I'm not burning by the time I'm at
15:56eight, then you want to up the weight. Here we go. Three. Feet turned out. Two.
16:00One. Remember, squat down, lift up. Come on. Now, one of the points of context
16:07that really help here is if your elbows touch your knees, or excuse me, if your
16:12elbows touch your quads, that means you're in a good position, but do that
16:16without hinging forward. Just sit right down. Come on. The stronger you make your
16:25legs, the better your joints will feel, guys. Come on. Stay in it. Remember to
16:33exhale during the work. Come on. The secret potion is you believing and
16:40showing up every day and committing to what it is that you want. Give me one
16:45more. Come on. Take a break. Look, people think fitness is like magic. It's
16:55really not. Yes, your body is a miracle. The fact that you're here is a miracle,
17:01but doing this is not magic. It is you committing to the fact that you want to
17:05do something. One of the things, and I love people for wanting to do something,
17:09but one of the things that annoy me is people say like, I wish I could do that.
17:14Well, you can. You don't have to lift as much weight as me. You don't even have to
17:18work out every single day. You can do three days a week. It's not magic. It's
17:23commitment. Ten seconds. Here we go. We're going for our final round. Sumo
17:27squat calf raise. Remember, I'm using 40s here. Let's push it through, y'all. Are
17:33we good? We got to set at 12. Knees turned out. Three, two, one. Let's go.
17:39Down, calf raised up. Come on. Pushing it through. You're doing so good. You're
17:45doing so good. Now, here's a test. What are you activating at home? What are
17:50you activating? Pushing, stretching those hamstrings, right? Stretching the
17:54quads, squeezing under the glutes, and squeezing the calves. If you work all of
18:00that, you will finish this workout and be like, yeah, man. I'm doing it. Give me
18:06one more. Push through. All right. We're going to those bench step ups. This time,
18:11we have six on the right, six on the left. This is a point where I will up the
18:15weight just a little bit, okay? I'm going to hit 30s. That's the thing. If you
18:20progress throughout the program and you can be a little bit stronger in your
18:24weight selection, do it. Three, two, one. Let's go. Six. But you still have to be
18:28able to release down slowly, okay? Notice that I'm not just falling down. Look
18:35about three feet in front of you on the floor. Activate the quad. This is the
18:40last one coming up, y'all. Let's step right around to the other side. No
18:45breaks. We're in that circuit. Let's go. Push. Activate the quad. Exhale on the
18:51way up. Actually, try to drive those elbows into the side. Matt, get that
18:55quad. Get that quad. Look. If you look at that tattoo, it says, always forward,
19:00baby. Squeeze always forward and lift. We're doing the glute pulls right here.
19:08I'm with you. I'm going to turn around. Y'all better hurry up, Chris and Chris.
19:13Let's go. Like I used to say in insanity, this ain't no coffee break. Come on.
19:17Let's go. Three, two, one. Pull through. Push the knees back. Look at the
19:24hamstring drop right here. Activating all the way in here. Push through. Come
19:29on. You guys keep going. There's something in the gym called the pit
19:34shark where you strap this thing around your waist and it goes all the way to
19:38the floor and like below. That's what I'm trying to get you to do to be able
19:42to pull up. Come on. Give me one more right here. Excellent job. Heel digs,
19:47guys. Hamstring. Make it quick, Kristen. There'll be times where I'm in the gym
19:53working out with that one over there and she'll be like, Sean, why are you
19:56talking? Why are you dancing? It's time to go. I need Chris there with me so he
20:01can dance if you're doing the workout. Let's go. Lift up. Tuck the hips under.
20:05Remember, we're working those hamstrings. We're pushing through. Come on. Dig them
20:10through. Dig them through. Kristen is going at a really great pace right here.
20:18All I want you to do is really focus under here. Think about that. Mind-muscle
20:23connection. I'll talk about it a lot through the program. If you connect your
20:27mind to the muscle that you're working, you're good. Last one. Excellent job.
20:32Goblet squat knee drive. I'm going to up my weight here. I'm going to go to 40s,
20:36y'all. I don't know what I did last time. I just know that I'm digging deep.
20:43Here we go. Set of 12. Here's four. Feet turned out. Drop down knee. Let's go.
20:51Come on. Push it up. Yes. Remember, connect the elbows. Come on. Push. Again.
20:59Your core is contracted all the way down, like six inches below your belly button.
21:05Come on. Push through. Push through. Stay in there. Come on. Commit, commit, commit,
21:13commit, commit. Dig deep. Commit, commit, commit. Last two, y'all. You're so good.
21:20We're finishing this circuit right now. If someone says to you, you work out with
21:26Shaun T, if they say, can you keep up? Say, yeah. Shaun T got me. Can you keep up?
21:38I know. I know. I'm a little wild and crazy, but I believe lifting weights should be fun.
21:45Yeah. You will have goals and you want to do the best you can do, but it can be fun.
21:50All right, guys. It's very important. Don't forget to use your core. All right, guys.
21:57I'm going to tell you right now, this is going to suck. Okay. This is it. You see that sign on
22:02the back of the wall that says dig deeper? Even if you've done this workout multiple times,
22:07you know why I'm stalling because this is going to wear that ass out.
22:12Okay. I'm going to start with 20 pound dumbbells to start. Okay. Because we're working muscular
22:19endurance. We're doing revolving lunges. Everybody watch me. Chris and Chris are going to relax for
22:23a second. Revolving lunges. Two forward lunges and act like you're revolving back through the
22:31door. You have a reverse lunge each time you're pushing through your quad. Now listen, you can
22:39use your entire leg here, but the more you quad focus here, the more you focus on the core,
22:44the best result you get. Here we go. Four, three, two forward, two back. Five rounds. Let's go.
22:51Yes. One more forward. This is going to be the true essence of big and deep. Come back.
22:57Remember that core has to stay tight. Yes. So good. You're doing so good. Make sure those
23:04shoulders are down. Your core is tight. I'm going to remind you that your core
23:09stays contracted all the way down. Come on. Come on. Exhale. Doing the work. Two forward,
23:17two back. Let's go. Come on. Stay in control. Keep breathing. I don't know if I've ever breathed this
23:27heavy during the workout. This is some bull. You know what? Let me get it together. But that means
23:32I'm working. You know what I'm saying? One more rotation, y'all. One more revolving door.
23:39And come up and down. Two back. Here we go.
23:47You know, I'm just going to keep these weights. We're doing hanging dumbbell squats. Now,
23:53what's really important is that you know your feet are going to be as parallel as you can without
23:57creating an impingement in your knee. Your dumbbells are going to be here. You come down
24:03and up, squeezing through the glute. Use everything. Whenever you're in that parallel
24:07squat, you know how people do squats with their bench, with the bar in their back at the gym.
24:12We're doing this now with just a little bit more control. Three. Hug them together. Two, one.
24:17Let's go. Down. Keep that chest up and down and up. Come on. Push through. I'm going to go over
24:27here to Kristen because I'm going to show you guys something that's really important.
24:32When I first got a part of my bodybuilding journey, I honestly was only able to go here.
24:37I would be like, because it would hurt so bad with weight. But then I got stronger and I would
24:42look at Kristen and notice how she stays straight all the way through here. It was less about what
24:48was going on with my knee and I'm building. So if you can't go all the way down, that's okay.
24:53Go down as far as you can. Fire up those muscles. Build them and go. And when you can add more
25:00weight, you add more weight. That's the thing that's going to make you just feel all around
25:04good. Last two. Good job. Excellent job, guys. One more. Stay in it. Push. Now, we have something
25:13called a corner lunge knee drive. This is a compound movement that's going to work your
25:17abs. Watch me. You step back into a corner reverse lunge. You step up. Knee up just to
25:25contract the core. Step down here. Up. Contract the core. Overemphasize the contraction of the
25:32core. We got 10 right, 10 left. Here we go. And four. Are you guys ready? Elbows into the side.
25:38Firm grip. What? Hold on. 27 pounds? No. No. Uh-uh. My trainer ain't going to be
25:49adding more weight than me. I got 40s. Here we go. Three, two, one. Corner lunge. I'm going to die.
25:58Come on. I told Kristen before we worked out, I said, you better lift heavyweights. Don't be out
26:03here trying to just get through. But she's proving that she is the doctor of physical
26:08therapy that she is. Come on. Kristen, you think we crazy? A little bit. He knows we're crazy.
26:16Come on. Remember, when we bring that up, we're pulling through. Exhale with that knee. Come on.
26:23Come on. We're almost there. Come on, guys. We got two more. I know it feels like forever.
26:33I told you I was going to toast you out last one. Right away, starting with your right side back.
26:41Come on. I'm literally putting your legs in a toaster today, and I'm turning the toaster all
26:48the way to the right. All right. Come on. Exhale with that knee. Come on. Come on. Guys, use the
26:58quads. Use your quads on the way up. Don't just pop up. Don't use your lower back because that's
27:04what can happen. Okay? Firm grip. Come on. You're almost there, guys. So good. Four more. Breathe.
27:17I was joking around until I grabbed these 40s. Come on. You got two more.
27:23One more right here. And breathe. Small range deadlift. Guys, your boy Shanti is proving to you
27:36that this is hard work and you got to go. Small range deadlift. I'm going to use 30s just to
27:41begin. Make sure you bend your knees when you go down. Look. I'm using it. Look at my hamstrings
27:47here. So small range deadlift. So we know deadlifts. A lot of people know deadlifts. You go
27:53all the way down, all the way down, and all the way up. Right? Here, there is a point of contraction
28:03that happens where everything stays contracted. And it's in a zone right here. But the most
28:09important thing is to keep that back flat and your core tight. So I'm just coming here.
28:14But I'm keeping everything contracted. When we come up, I'll give you a little stretch to release
28:19your lower back. Are you guys ready? Here's five, four, three. Let's go. Slow on the way down.
28:28Go right a little bit above your ankles and up. Come on. Just contract. I want you to look to the
28:36I want you to look to the ground. Stick that booty out. Come on. Push. Keep going. I'm going
28:43over here to Kristen. Kristen, turn to the side. Either side. Perfect. Notice. Again,
28:50think of pushing this glute out and contracting these hamstrings. Core is tight. There's a little
28:59flat back that happens here. Almost there. Come on. Now let me go over to Chris here for a second.
29:06Chris, turn to the back. Turn to the back. Keep going. I want to use the glute work here.
29:13You basically can look in the mirror and see if your pants are spreading out,
29:17then you know that you're using it. Now straighten out your legs just a little bit, Chris,
29:20and then come up. Yes. You're going to feel it. I want you to go right here, just like you're
29:25doing those heel digs. Now give me one more, guys. One more. One more. And lift up. All right.
29:32Guys, we got one more exercise in this circuit, and then it comes to the breakdown.
29:36Are you guys toasting out? No? Oh, okay. Because you know, we can go from a toaster to a toaster
29:46oven if you want to, okay? Here we go. So this move is very interesting. You go into a lunge
29:52position. You're going to lift your heel off the ground. You're going to fire up that quad. So if
29:58you've ever seen me on stage doing my poses, I do a pose like this where my heel's down and I
30:04contract the muscle here. I'm going to get you to work all of this in that position. Most important
30:10thing is to keep the core nice and tight. But from here, you do a chopping of the wood. So you come
30:16here. So just act like you're chopping down and up. Are you guys ready? Ready. Four, three,
30:23dig deep. Let's go. Come on. Push the ball into the ground. Almost into the ground and forward.
30:31Come on. Make sure you're not leaning back. Make sure you're not leaning forward.
30:36Make sure you're going. Come on. Yes. And remember that pose I showed you. So that
30:42front quad, you want to act like you can separate the muscles there. Last two.
30:46And one more, guys. Yes. Let's go to the other side. Make sure you set up. Come down here.
30:55Heel lifts. And here we go with the chop. Down, up. Fire up the quad on purpose. I want you to
31:04squeeze the quad on purpose. You guys keep going. Squeeze this on purpose. Squeeze it on purpose.
31:08Squeeze it on purpose. Come on. Come on. Chop it up. Let's go. You're so good. You're so good.
31:14Now work through the abs a little bit. Come on. Work through the abs a little bit.
31:20Last two, guys. You're so good. And one more.
31:27Here's what I want you to do. I'm going to give you a little something during the break. First,
31:31grab water, but it's also okay if you go to your bench and you come down and you round the back
31:38a little bit. Tuck the hips under because I know a lot of times when you're in this position
31:43and you're squatting a lot, it can hurt. You can almost be in this position actually and do a cat
31:47cow. Okay. Kristen, you got another one for us or you like the cat cow? I like the cat cow.
31:54Because she's the physical therapist. She's the safety girl. Safety lady, woman. See that? See
32:01the rounding comes all the way in and down. If you do this in the morning when you wake up,
32:06especially if you get out of bed, you will find much greater mobility. We're going into round two,
32:11guys. Revolving lunges. It's time to push. You can use 30s if you want. You can stay with 20s.
32:18You can stay whatever it is that you want. We are in muscular endurance. If your legs
32:22are toasted, stay with the weight you had before. Starting with our right leg,
32:27three, two, one. Revolving lunges. Let's go. Revolving lunges.
32:33Come on. I'm looking at you. Act like I'm in your house and I'm right there with you
32:41and you're digging deep and you're pushing. This is that point in a workout where your
32:45glycogen is about to be completely depleted. That's sugar if you don't know. You're like,
32:51you know those protein pancakes you ate this morning? It's about to leave that body, honey.
32:57Come on. Push. Shanti's going to get it back in. One more revolving lunge. Come on. One more forward
33:04and you have two back. Let's go. Stay in it. This is so good for you. Ready? All right. We're doing
33:12a hanging double squat. I'm going to use 20s. It's a total of 40 pounds. We're doing a set of 16.
33:21Take the feet shoulder width apart. Try to keep the feet parallel. Remember,
33:25we're going to act like we have that barbell on our back. Three, two, one. Let's go. Yes.
33:31Come on. Keep it going. Push down and up. I want you to look at my range of motion. I'm telling you
33:41guys, stick with this. Keep your core tight. If your back is hurting, keep your core tight. Squeeze
33:47it. Exhale. Come on. Stick with it. Everything will get better. Everything will get stronger
33:55from your mind to your body. Stay in it. Remember, exhale when you come up. Whenever you fight
34:01gravity, whenever you go to the sky or the weight goes to the sky. Come on, guys. Last two.
34:10One more here. So good. Corner lunge, step knee drive. Here we go. It's a circuit. Remember,
34:19we hit that corner lunge, step knee drive. Chris and Chris, are you all ready?
34:23Ready. Let's go. Three, two. Let's go. Corner lunge, step knee. Come here. Come here. You know
34:32the move. Look into my eyes and tell me all this burning feels good. Just think you could put
34:39peanut butter on these toasted legs when you're done. You can put some butter and some honey,
34:44however you like it. Come on. Earn that post-workout meal, y'all. Come on. Last two.
34:53Give me one more. Ready? Here we go. Right to the other side. No time for games, y'all. You know it.
35:03Push. Remember, this one, I didn't tell you this earlier, but this move, you can push through your
35:10heel when you come up and really emphasize that glute, okay? Since you're in that corner,
35:16you can really emphasize that glute when you push up on that front leg from the lunge.
35:23Last two. Come on. So good. Stay in there. Last one here.
35:30We're doing small range deadlifts, y'all. Push for a set of 16. Remember, I want you to get this
35:36line. I don't know if you can see this connection here. See all this? This is where your hamstring
35:42is. If I do a side chest pose, you see my hamstring drop. Drop. I can shake that. That's
35:49what we're working here. We're building that. Everybody, stay back here, giving each other
35:53high tens and high fives. I'm going to make you pose next. Here we go. Three, two, one. Here we go.
36:00Remember, we're not coming all the way up. I just showed you the part of the hamstring
36:04that you're working. Sometimes it might feel like you're not really working it,
36:09but if you contract it, and that's what I'm talking about, that mind-muscle connection.
36:14I'm contracting it on purpose. Stay in that contraction zone. Flat back. Come on, guys.
36:23Push. Remember, you're spreading the outer glute to the walls. Pushing your outer glute to the
36:31walls. As you come up, push through. We're almost there. Last two, guys. Come on. Stay
36:41committed to the journey. One more. Heel lift wood chop. Keeping that weight. Again, what are
36:49we working on? This right here. We're working on all these separating points here with this forward
36:56lunge. Here we go. Three. Lift the heel up. Let's go chop. Come on. Remember, dig that ball of the
37:07foot in to the floor. Connect. I told you. Muscular endurance. Some of y'all probably like,
37:17give me one more here. Some of y'all probably like muscular endurance. I'm winded. It's just
37:23going to help you later when we get to the time when it's just me and you. That's a whole other
37:29secret. Let's go. Come on. Lift that front heel off the floor. Come on. Let's go. Let's go. Let's
37:36keep pushing. Keep going, guys. Stay in it. Stay in it. Come on. Last two right here. The connection's
37:45good. One more. Way to go. Here's a break. Here's the thing. You can put your weight down, but don't
37:50run away. Listen. I said before, every gold medalist has a coach. I've been in fitness for 25 years.
37:56I needed this one to help heal my body and my shoulder to get stronger, to come back. But guess
38:02what? We are building to something. And now, while I still train with her, I go to the gym by myself.
38:08I take everything that I know and I push forward. That's why the further along you get in this
38:12program, the more you learn to the point where it's just going to be me and you digging deep.
38:17We're working up to that. But don't discount Chris, because Chris is over there pushing it through.
38:24Chris, we only got 10 seconds. I don't know what you're doing, but I know you need to pick up some
38:27weights with those revolving lunges. All right. Two weights. Hey, Chris, I really appreciate you,
38:36but I need you to pick up the heavier weight now. Okay. Let's go. Let's push ourselves. I'm not
38:41going to message you, Kristen. I'm going to hit 30s. He's going to do 27s. Here we go. Three, two, one.
38:47Come on. Push. You only have three rounds. And take it back for two. Remember that reverse lunge,
38:54but you have to push back. Yes. You have two more rounds, guys. Pushing through. Yes, yes, yes, yes,
39:02yes, yes. Take it back. Come on. Push through your legs. Come on. Toast it out. Toast it out. Toast
39:08it out. Come on. Two more forward, two back, and then you're done with this for the day.
39:13Come on. Take it back. Last two. Come on. You're good. Excellent job. Hanging dumbbell squat.
39:21Since you got 12, I'm going to keep my 30s. Feet are nice and wide. I'm going to let my friends
39:25set up. So when they're set up, I know you're going to be set up. Putting those dumbbells
39:31together. Feet parallel. You're good. Three, two, one. Let's go. Come on. We got to set at 12.
39:38You do not have to increase your weight at home, but if you're on your third, fourth week, or
39:45third or fourth round, I want you to push yourself. It's called dig deeper for a reason.
39:54We're pushing. We're going. Let's go. You will not see one jump in this entire program.
40:02Not one jump, but I will make you work. Last one or two more from here. We're going to do one more.
40:10Corner lunge step knee drive. This, I will keep my weight at 20 for balance purposes. All right.
40:16Where am I at? Here we go. Corner lunge step knee drive. Three, two, one. Let's go.
40:25Push through. So good. Remember I tell you, you can push that heel. This heel can push down
40:32to work the glute up top. Okay. Let's go. Last two right here. Come on. One more.
40:44And lift up. Ready? Three, two, one. Other side. Let's go. I'm here to show up every day to make
40:51you feel alive, to make your heart rate go up, to release that adrenaline for life that you need
40:59so that dig deeper becomes a process like brushing your teeth.
41:03You're like, I'm going to wake up and I'm going to do the best that I can do. Give me one more here.
41:11All right. We got the small range deadlift. Here we go, guys. Push. I'm hitting 30s here.
41:17Here we go. Small range deadlift. Remember, let's get it. Everybody lower. Let's go.
41:25Up and down. Squeeze the back of the hammies. Down and up. It goes down, feel the stretch and up.
41:35Down, feel the stretch and up. Back is flat, core is tight. Come on. Keep breathing.
41:42Come on. Keep breathing. Yes. Yes. Yes. Yes. Yes. Yes. Yes. Yes. Yes. Just say yes.
41:48Just say yes. Come on. Drop the shoulders down. Don't keep those shoulders by the ears.
41:54Last two. Give me one more good one. All right, guys. This is it. Last exercise. Heel lift wood
42:02chop. We are going to push. Here it is. Last exercise. I do like to say congratulate yourself.
42:10Hey, before we come, come here, Mac. Come here. If you got a mirror in your house,
42:16I know it might be dark. Congratulate yourself. Be like, self, I'm killing the motherfucking game,
42:22bro, and I'm here for it. All right, now go grab that weight. We finished strong.
42:27Too many times we wait. Too many times we wait until we get to the goal weight or the end of
42:32the journey to congratulate ourself. But the real work and the real success happens in the process.
42:39Here we go. Wood chop. Three, two, toe down, heel up. Chop it out. Come on. Yes. You're good.
42:47You're good. And we're almost there. Push through. Last two right here. Give me one more, guys.
42:56We're going to switch sides right away. Come on. Lift that heel up. Remember, dig it in.
43:02You're going to feel a little shakier than you did before, but this is the end. This is pushing
43:07forward. Last two. Come on. One more. And take it down.
43:17Just breathe. I'm so proud of you. But what I want you to do, Mac is my camera guy, pan down
43:24to these legs. Now, what I want you to do at home, feel those legs. Even if they don't look like this
43:30yet, feel them. They're yours. Celebrate them. They are the things that got you through today,
43:36including your mind. And I always like to use my tattoos. If you conquer your mind every day,
43:41you will. Dig deeper. Let's cool down. Let's alternate lift these knees. Here's what I want
43:50you to do. I want you to do just like a small little crunch to release that lower back because
43:56we did a lot of legs. Flex your foot. I want you to keep going. I want you guys to lead the workout.
44:05Not feeling like you have to phone a friend because Shaun T kicked your ass. I want you to
44:10be like, I dug deep. I did it myself. I feel good. I'm showing up tomorrow. I don't care how long the
44:17workout is. I'm committed to the journey. Three, two, one. Here we go. Take your feet apart,
44:22slightly bending knees. We're going to round and release. Round and release. Tuck those hips under.
44:30I just give me, just give me two more of these and one more of these. All right. Now we're just
44:36going to do some, just stretch it in a little bit. The reason why I'm not going to have you
44:40hold your stretch for a long time is because I want you to hit that steady state. Okay.
44:45Burn a little bit more. Push through. It doesn't have to be jumping. It doesn't have to be
44:50intensity. Actually, one of the things you should do is my B25 workouts after this. They give you
44:57the motivation, the power, the steady state that you need to push through. You guys are good. Hey,
45:03show up tomorrow knowing that you can always dig deeper and show up tomorrow knowing that I'm just
45:09here to guide you. We are just here to help you, but you are doing the work and you can flex on
45:15that. See you guys tomorrow.
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