- 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
00:09My goodness, that's what you're gonna be saying because this leg day lower body circuit is no
00:15Joke, it's your largest muscle group. So I'm gonna make you work and push
00:19I hope you guys are ready today because it's gonna be a very very good day because I'm gonna make you burn
00:25Let's start to do some butt kicks here. I'm gonna make you burn
00:28Also want to tell you that you need a few sets of dumbbells
00:31I want you to have one slightly heavier weight one medium, maybe two mediums. So you have some options
00:38I'm not really going into the low category today because legs are your largest muscle group and you are pushing through and you are digging
00:45Deep every single day and also I have Chris and Chris here
00:49So, you know what they got your back too and we're gonna push through and we're gonna work put the hands on the hips
00:55Now here's one thing that's really important when we talk about lower body
00:59We are definitely focused on the lower body here
01:01But when it comes to upper body the core is most important three to one hip open the right side only
01:07Yes hand on the hip
01:09There's something else is very very important when we talk about doing this leg day this lower body day, especially today
01:17You're gonna do some unilateral movements
01:19Which means you're gonna have to have a really strong focus and base of support kind of like a kickstand on a motorcycle or your bike
01:26So that leg that is always planned on a Florida like this. That's still that's the leg
01:31You have to focus on push it into the floor. You can even fire up that group every time you do it to stay good
01:36Three two one. Let's take it to the other side
01:39Let's get a really strong hip opener and push it through
01:43Here's something that's very very important your focus today needs to be on a couple things one
01:49The fact that you showed up committed to that, you know, you're gonna dig deep three. You can use me
01:56Or my friends over here who's your friends to to really push yourself forward and actually I'm gonna say number four
02:02Focus on what it is that you want. Don't focus on what it is that you don't want three two one
02:09Shake it out grab the weight, but make sure you look at your
02:13Screen because I'm gonna show you this first move is a Bulgarian split squat. I'm gonna go over here to Kristen
02:18She's gonna show you how to set up for it. Actually, I want Kristen to sit down first. I'll grab your way
02:22I know you're gonna lift some heavy weight
02:25so I
02:26Want you to come right here and see with the Bulgarian split Scott is very important
02:31You want to sit down slightly bend a leg heel on the floor stand up and then that back leg is gonna come up
02:38This is how you set yourself up for that movement. And then what you're gonna do
02:42Have a dumbbell in one hand and you're gonna go down and up watch this
02:47Knee stays behind the toe
02:49Dropping right down core is nice and tight shoulder down
02:52This is one of those unilateral movements that I don't care how many times you've done this workout
02:57You need to know for safety and the core is tight. All right, let's everybody set up
03:01I'm gonna grab some 40s to begin with
03:05We're gonna push. Okay?
03:08We're gonna hit six on the right six on the left. Actually, we're doing 12 on the right 12 on the left
03:13It's like they love Heidi circuit three two one. Let's go down and up now. You're focusing on that quad here now
03:23Exhale on the way up down squeeze the quad as you come up. There you go. Keep pushing it through
03:30Stay in there core tight
03:32All right. So keep going. Keep going. There we go
03:37Now sometimes you're at home my do this I want you to put that dumbbell on the other hand
03:41Yeah, two more right and give me one more now switch legs. We're gonna take it to the other side
03:47There you go. Put this leg back ready. You're gonna go down and up. There we go
03:52So sometimes if the dumbbells on the same side, you become a little unbalanced. So, you know Chris, I got your back
03:59Don't worry. Keep going down and up keep pushing it through
04:02Stay in control of your body
04:04Yes
04:05Come on
04:07Stay in there. Keep pushing it through of course tight again. Remember belly button all the way down to your hips
04:13Let's think about it that way last two here and you're gonna give me one more
04:18All right. Good job. Now. You might want to drop your weight a
04:23Little bit. I'm gonna go from 40s to 30s. We're gonna corner lunge knee drive
04:27This is gonna be a move that is really focused on quad
04:31But and balance so watch me feet shoulder-width apart
04:35Step behind for the corner and I drive up. Okay
04:39Now if it's weird for you to step back here, you don't have to do that
04:43You can just take a deeper lunge back and try not to fall right?
04:47You can take a deeper lunge back here and lift up for me. It's better to come here and
04:53Lift we got six on the right six on the left. Are you guys ready? Make sure the dumbbells nice and tight
04:59You can have it here firm grip three, two one. Let's go
05:04corner
05:05knee drive
05:06Now one of the things that you can do is look about three feet in front of you on the ground
05:12Three to six feet to keep the balance
05:15Push the heel into the ground
05:17Remember we talked about that supporting leg
05:20last one
05:21Yes, ready three two one other leg. Let's push corner and
05:26Lift, there you go. Come on
05:29Take it in
05:31Elbows into the side will help you keep that balance
05:34Squeeze the core up. I want you to bring that knee drive it forward
05:39last two and
05:40Give me one more
05:42So good. Yes
05:45We got a glute goblet squat guys. I'm gonna go over here to Kristen. We're gonna demonstrate this
05:50I want you to turn around Kristen for that glute goblet
05:53So notice feet are slightly turned out she's gonna push the knees out as she drops down go ahead
06:00Now one thing with the goblet is we're focusing on the outer hips
06:04So she's gonna really push the knees out stretching out the hamstrings
06:09Sitting nice and low keeping the core tight as you go down and up everybody
06:14Set up now turn around to the front now. There's one more fun thing that we're gonna do here
06:20We're doing a little dumbbell switch. So you go down
06:24lift
06:25down and
06:26Up, so you do a little dumbbell switch if for some reason it's wobbly just hold it down. You could do it
06:33Okay, guys, here we go. We're gonna start down. We're gonna down and up total 12 3 2 1. Let's go down
06:42Lift feet turned out. Remember you're pushing through
06:47Excellent excellent excellent job. Come on squeeze the butt as you come up
06:53Here we go
06:55Keep pushing through
06:57Stay in stay in it stay in it
06:59Way to go
07:01Make sure you breathe keep the core tight to protect your back and in these last one
07:07All right
07:08All right. This is one of my favorite things in the world. And the reason why is because I get to really
07:14focus on the glutes
07:17the reality of the reality of the reality is there are lots of people that's like
07:22Shanti how'd you build this glutes? Well, this is how we're gonna do this first round with no weight and then I'm going to challenge especially
07:30Kristen
07:31So here we go. You're out of feet the outside of your feet
07:36Go here. Make sure you're close enough to your bench
07:39You're gonna start with your knees slightly close together when you come up
07:43You're gonna push the knees out to really engage the glute. This is all about the glute guys
07:50Lift up tuck the hips under
07:53Squeeze the glute all the way in the back. Here's three four twelve ready? Here we go. So you're in to open and
08:01down
08:02In to open you can even squeeze that core up top
08:06Make sure those knees come slightly together on the way down tuck tips under I want you to make
08:12Your glutes burn in the back. That's the only thing you're focused on
08:16You can close your eyes and focus on the burn in the glute
08:20Come on
08:21Yes
08:22Stay in it. You are so good. You are so good
08:26Come on, this is how we burn
08:28This is how we dig and we're pushing last two right here and I love the sweat that I'm getting from this work
08:35Good job
08:37Now, I think I'm gonna talk about a lot of favorite things that I have today
08:41One of the next moves. Well, the next move is a one and a half squat
08:45You know, I love squats cuz I get to really focus on the quads get the focus on the hamstrings dig it in all the
08:51Way up to the glute. This is a one and a half squat. So you're gonna hold the dumbbell up here, right?
08:55I'm gonna hit it here feet are parallel. That means they're facing front you hit down
09:01I try to get my elbows they touch the top of my legs
09:05halfway
09:06Down and then all the way up that equals one rep. Okay. All right pick up that weight y'all
09:12Waiting for I'm the only one working around here three, two one one and a half foot twelve down
09:19halfway up down again
09:21Squeeze that glute up the top down again halfway up down. Oh
09:27Leg day is a real day. Come on push it through y'all
09:34I'm just gonna I'm just gonna yell and scream this whole workout because I want you to know that you need to be working right
09:41Now I have 30s
09:42so
09:43I'm definitely gonna go up in the next set
09:47Okay, the next circuit around because I want to push there we go. Squeeze those quads
09:53You're using your entire leg here. Come on, keep it going
09:57Stay in control one and a half and then all the way up. You are so good guys
10:03Way to push way to push way to go
10:06Come on
10:07One and a half last two guys, I know you're burning keep that core tight protect the lower back
10:16Last one. Oh my goodness
10:20Lift up. I have a present for you
10:25The presents called a break
10:27You get a little break here. Now. Here's what I want you to do. I want you to think about everything you just did
10:34Isolating
10:36Controlling with the unilateral movements. I gave you some cues to help you push through
10:41This is where the mind muscle connection comes in. So here's what I want you to do
10:44I want you to think about your quad boom
10:47Flex that okay think about your quad
10:51Flex that okay
10:53Think about the hammies. I'll just turn to the side so you can see that line there
10:58Think about that connect that think about all that stuff while keeping the core tight. Here we go
11:03Bulgarian split squat. Wait a minute. I told you I was going up and wait just in case
11:09You've gotten to a point where you feel stronger right foot full or one foot forward
11:14Everybody step up get ready and then we're gonna hit this weight in the hand three two
11:21One here we go down and up
11:25We have 12 on the right 12 on the left really push through the quad fire up the quad as you go. Come on
11:32Keep that core tight
11:34Don't let that knee in the front go in front of the toe
11:38You see I'm looking down to the floor and make sure everything is safe
11:43Exhaling to work. Come on. Here we go. Here we go. Y'all come on
11:47Last two right here and give me one more
11:51You are gonna feel this tomorrow now actually gonna feel in a couple days. It's called Dom's
11:56Delayed onset muscle soreness. So when you can't get up off the toilet, just thank me. Let's go. Come on. Yes
12:06Come on guys, you got it
12:08push
12:10There you go. Make sure
12:13You can have your toe on a bench or the top of your foot could be flat on a bench
12:18But squeeze whole leg is working y'all
12:23There we go
12:24Breathe it through
12:27last two
12:28Push it out last one right here
12:31There you go. Good job guys. All right
12:35Taking a lighter weight
12:37Going to back to that corner lunge. Okay, step it back with a knee drive
12:43Remember, you don't have to cross over behind too much. You could do sight slightly
12:49Wide a reverse lunge. Here we go. Let's push down and up
12:53Come on there we go left
13:00Don't worry about going down too far just make sure you keep that knee behind this home last one here
13:09Here we go. Other side three two one. Here we go. I
13:15Told you like day was gonna be real. I told y'all come on
13:21Have you said oh my goodness. Oh my goodness. Oh my goodness last one. I
13:30Wasn't trying to take a break. I wasn't trying to take a break
13:34Guglielmo, here we go. Let me show you this while you go grab you wait, you can keep the same one
13:40Here we go
13:42focus on the glute here
13:44Down and up four three two actually to start down. Let's go
13:50Bring it up
13:52Make sure you work. I'm going over here to Kristen. We're gonna work through
14:00Look at the form look at good control. I
14:04Want to point out how the neck is nice and long core is down
14:08Notice the firm grip on the dumbbell and she's squeezing the glutes that she come up last two
14:15Squeezing her glutes. Good job Kristen last one. Good job
14:19Hip thrusts openers this time. I'm gonna give you an
14:24Option to use weights with this
14:26Okay, I'm gonna have my 30s
14:30So I'm down here
14:33So you do not have to push weight I'm just gonna put it on my hips
14:37Get close to my bench turn it out and I lift and squeeze
14:43add a little bit of weight to that and
14:46push those
14:47Adductors, this is taking you away our abductors. It's taking away abduct
14:52Push those eyes you come up squeeze the glue three two one. Let's go y'all
14:58Lift up
14:59Remember tuck your hips under focus on the glutes
15:04Focus on your glutes. I want you to tuck this under squeeze the glue as hard as you can
15:10That is the engagement
15:12Come on
15:14Yeah
15:16Stay in it
15:18Keep pushing through guys. Good job. Good job. Good job. Good job
15:22Make that burn happen. Make that burn happen last two
15:27and one more here
15:30Yes, make sure you get that out the way
15:34Push it through we have those one-and-a-half squats. I think I told y'all I was going up and wait
15:40darn it, I
15:42Got to keep to my promises around here, don't I?
15:46Hey, I do a shoulder shake when I keep a promise. Here we go
15:53Three two one one and a half. Let's go
15:56one
15:57Halfway up down all the way
16:00Come on one half down
16:04Elbows up to top. Come on. This is a giant circuit people. You should feel it
16:10You should feel it. You should feel the work
16:14Keep the core tight. Come on
16:17Let's party. Let's party. Come on
16:21Let's go
16:22Push it through
16:24Stay in it. Stay in it. Come on feel the work. Oh
16:29Oh
16:31My goodness, come on, I need you to work. I need you to feel it
16:39Come on you got it. You got it. You got it. You got it. I promise. I promise
16:44You have two more
16:46Push the feet into the floor y'all. This is gonna be your last one
16:51Breathe in. Oh
16:54And you got a break, oh make sure those weights out the way
17:00All right, here's what I want you to do do some knee lifts
17:05Loosen up that lower back
17:07Just for a couple seconds grab water if you need to then what I want you to do
17:12Come to your bench. We're gonna do a little cat cow
17:17Round and release
17:20Doing something active
17:22During the breaks to release all the tension give me two more and then we're gonna start this all over again
17:30All right, no time for games grab your weight footwork galleon Swiss squash Kristen I'm coming all right
17:37We're digging
17:38We're digging. All right. Watch how Kristen stands up three two one. Let's go. Come on
17:46Look at the focus here
17:48She's using everything
17:50quads
17:52hammies distraction
17:53Glute is working heel is into the floor while using the entire foot to push up. There you go
18:00Good job. Notice that she has space between the chin and the chest going straight down
18:06Core is tight last two. Yes. Give me one more
18:10Excellent job switch right to the other side
18:12four
18:13three
18:15two
18:16One let's go for 12. Come on
18:19Keep pushing good job guys
18:24Exhale during the work I
18:27Need you to push I
18:30Need you to go keep going. Come on
18:34deep
18:35strong
18:36Connect breathe deep strong
18:40Connect breathe one more deep strong
18:45Connecting breathe good job. Here we go corner lunge knee drive. We're pushing here get ready and four
18:53three two
18:54Let's go
18:56corner knee drive
18:59corner knee drive
19:01Push y'all push push and go. Come on Chris. Come on now. Tell you guys this
19:07Give me two more
19:09And give me one more
19:11Chris is gonna go to the other side
19:13Now
19:14As you know, Chris doesn't step too far across his body
19:18He comes down just a little bit but look how the knee stays behind the toe
19:23Getting nice and low. Everybody will have a different major motion, but use that foot to push you up one more right here. Come on
19:31Yes
19:32Stay in it
19:33Good goblin
19:35Good
19:36I'm gonna turn around for this one. I'll be showing y'all Kristen's glue. Let's do a little shanty glue
19:42Remember we start down. We take it up. Here's three two
19:48One let's go down
19:52There we go, come on
19:55Also notice my hamstrings as they stretch forward
19:59Okay
20:01Getting that connection there
20:04Let's go
20:05Come on
20:06Push push and move. I know you feel it. I know you feel it last two
20:11Come on, use the glute to pick you up last one. Good job
20:16Hip thrust openers. Remember if you have weight the last time you can use weight again this time
20:21I'm gonna increase the weight just a little bit
20:25To make myself work. I had zero pounds and I went 30s. I'm at 40s here
20:31setting up
20:33Here we go. Three
20:36Two one and push
20:40their clothes open adding a little weight and
20:45Squeeze the glute guys squeeze the glutes squeeze the glute if you're just lifting up
20:51You may as well go home, but you're probably already home
20:54But if you're not activating that glute when you come up you're missing out on a great opportunity to get those results today. Come on
21:01Keep the focus
21:03You're good
21:05Last two take it up and down one more
21:10Excellent job. We got one and a half squats. Everybody get up there
21:14I'm gonna push you Kristen. I'm coming. I'm coming
21:19We're hitting those one and a half squats
21:22seven six five four
21:26Three two one. Let's go one half
21:29Notice those elbows touch that knee core is nice and tight knees stay behind the toes. She's pushing. Come on dig dig dig dig
21:38Hope you have a weight that is challenging you but not unsafe. Come on. Come on. We're here for a reason
21:44We're here for a reason people is to dig deep is to push yourself is to move core tight. Come on
21:50Let's go. Let's go. Let's go. Let's go. You're halfway there
21:53I know it sucks and I also know you can do it. Come on push y'all
21:58You're almost there. You're almost there. Come on. Come on. Come on. Oh, yeah paybacks are ain't they? Uh-huh
22:05She trains me in the gym. Now. I got her with you. Come on last two right here Kristen. Come on push
22:11Give me one more one more more more. I love this sweat. I love this sweat. I love the push last one
22:15Three two one. Good job guys
22:20All right
22:22Have a little bit of a break. I'm gonna drink water because I want you to drink water
22:26That's really important I want you to understand at this moment right here the rest that you have right here
22:32It's just so good for you. It's like what your body needs. You can shake it off drink something
22:42Now when I say drink something I mean water energized not like the tequila Kristen drink something
22:50You know what? I'm saying
22:52All right. I'm gonna show you this next move clear
22:55The dumbbells away I'm gonna start with just a lighter dumbbell here because
23:00It's the active movement with the dumbbell. Watch me. I'm doing a reverse lunge dumbbell pass
23:07Okay, make sure you place it in that hand before you start that the reverse lunge
23:14Are you guys ready?
23:16We're starting back here
23:18Three two one. Let's go and
23:21switch
23:23You know in those reverse lunges, we're working a quad here good
23:29Yes, push
23:31Find a way
23:32Find a way it's oftentimes in a workout. We get stuck and we're like, oh my gosh
23:39This is really hard and as tough as it may sound I just say find a way
23:45Find a way to make it because you can
23:49Come on
23:51Now again, I have these 20 pounds I can go up and the next one
23:56But I want you to know that that switch is really important. It gets in the right position
24:01Let's go
24:03Come on
24:04You're doing so good. Come on
24:08Last two
24:10Excellent job. Give me one more
24:12You are so good. All right, I'm gonna keep this weight for a second. We're doing an adductor squat
24:19With the side leg lift so stay here so, you know in the gym
24:25Where you do that?
24:27Machine that squeezes this way, right?
24:30We're gonna squeeze that way and we're gonna do the outer squeeze to to work the glute, but we're gonna do a standing
24:39so
24:40Think less about going down here
24:43Feet together think less about going down because I don't want you to create
24:47Energy unnecessary energy in your back. Think about squeezing and
24:51Lifting out and when you lift out, I want you to focus on pushing the heel out pushing a heel
24:58I will activate the glute. Here we go. We're gonna start on this side three
25:03two
25:04One you can even put your arm up for balance
25:07squeeze
25:09Come on
25:10Push that weight up against your hip
25:14Sorry against the side of your leg your IT band, come on
25:19Push with the heel push the weight against your legs squeeze in
25:24push out
25:25Squeeze in push out. There you go. Come on your arm might bend a little bit
25:32When you bend a little
25:34Give me one more right here guys. So good
25:37Last one excellent job
25:40Excellent job
25:42All right, Kristen, here we go other side three two, sorry one let's go
25:48Notice when Kristen comes down she bends a little bit with the arm
25:51She just holds it at a position and she's pressing that dumbbell into her thigh or sorry into her IT band the side
25:59You know where it meets the hamstring
26:01Pushing through but you have to squeeze the glute in the back. Okay. This is one of those exercises more
26:09Detailed oriented and strength oriented. So don't think you need to be like exhausted. It's about feeling a burn
26:16This is the last one right here
26:19Excellent job. All right. This is one of my favorite moves of the day. Did not say that 18 times already
26:26You know, I love a pulse I love a pulse because I love a burn we're doing wide squat
26:34Excuse me
26:35Sumo squat no squat pulse. So I take my feet a little wide feet are turned out and I pulse here
26:43Okay, so I go narrow that means my feet are together and I sumo wide when my feet turn out
26:48I can go a little bit lower. Sometimes people have a little impingement here. Don't worry about going too far down. Make sure it's safe
26:56Here we go
26:58three
26:59Two we start go wide and narrow
27:03Come on, there's one
27:06Every two is one. Come on. It's a pulse. There we go. Keep those elbows in
27:13Breathe through breathe through breathe through so good guys
27:19Squeeze the quad. I want you to activate the quad right now. Yeah
27:28Let's do give me one more out one more in
27:34Good
27:37Morning, but we have a work exercise called good morning snacks. So here we go, but turn to the side so you see this
27:43Good morning as you hold that dumbbell up close
27:46Good mornings are pushing down and
27:50Then back up this has to be slow and controlled you have to really really really have to use your core
27:58Over and to emphasize using a core when you push down you pushing those boots out
28:04Squeezing them up as you come in keeping a core tight. Y'all ready to say good morning
28:09You guys face front turn to the side three, two, one three, two, one. Let's go. Come on
28:16Your feet are like shoulder hip width apart
28:20Come on down and up. Let's work those glutes guys
28:27Use your glutes to bring it up
28:29That means squeeze the glutes
28:32Now I want you to fire up the quads
28:34fire up the quads
28:36Yes
28:37Keep them fired up
28:41Come on
28:46Way to go guys you're there you're there you're there last two
28:52And one more
28:55Oh, yes
28:57I'm just gonna say yes
29:00Oh
29:01All right clear the bench around if you have any weights
29:05We're doing some
29:06glutes step up heel digs
29:08Very very important move here
29:10Make sure your bench is super clear. Make sure your foot is in the center of the bench
29:15Don't be on the end because I don't want you to tip over now
29:19Most important thing i'll turn around for a second when we're up here. We are working the glute the heel is digging in
29:27The whole foot is on the bench the heel is digging in and what we're going to do is shoot up
29:32and down
29:33Shoot up
29:34And down but push the heel into the bench to fire up the glute 12 on the right 12 on the left
29:40Here we go. Three two one
29:44Just give me one little dig hold up top
29:49Come on
29:51Way to go
29:53Push the heel in fire up the glute fire up the glute
29:57There you go
29:59Exhale on the way up exhale drive. Remember when you close the body
30:03That's two
30:05And one more
30:06And switch to the other side just step over three
30:09two
30:10One let's go. Come on. There you go
30:14You're moving you're moving you're moving dig that heel in there dig that heel in there. Let's go
30:21Keep your focus
30:24Exhale and go
30:27You guys are so good. I promise I know you're doing it last two
30:32And one more
30:34All right
30:35This is those times where you want to sit on a bench and you're like
30:38I wish this was a park bench and I had a sit. I wish I had a ham and cheese, honey
30:44Because
30:45I want this to be a park bench at lunchtime, but we do not have time for that
30:49Okay, I want you to drink that water wherever my water bottle is drink some water
30:55And focus, okay
30:57We're going to talk through this
30:59you have
31:00Two more sets
31:02This is where you're going to push. This is where you're going to focus
31:04Giant circus make your heart rate go up. But most importantly muscular endurance setting you up for the future
31:11Okay, 10 seconds grab that weight. We're doing reverse lunge
31:15I
31:17Had 20s last time i'ma hit 30s this time
31:21Here we go
31:23five
31:24four three
31:26Two one, let's go
31:29Remember make sure the pass is complete
31:32Before you step back
31:34Make sure the dumbbell dumbbell pass is complete before you step back
31:40Come on
31:41Listen guys
31:43This is that moment
31:45When the workout gets hard and you just have to connect to who you are
31:49Connect to connect to your strength. Don't connect to what I look like or kristen or chris
31:54Connect to your strengths
31:56Because it's your body and that's the thing that's going to push you through
32:00Okay
32:01When you get to whatever goal you have
32:03You're not celebrating us. You're celebrating you so that's what you have to focus on. Come on. Don't forget the muscle
32:10Squeeze the whole leg
32:12Way to push. I know it's work. I know it's work, but that's what you showed up for
32:17Come on
32:19last two
32:20Way to push guys and one more
32:24Add up the squat side leg lift. Here we go. I'm keeping these 30s three two one
32:29squeeze in
32:30Little bend exhale outside
32:33There you go
32:35Use the heel
32:37I went up in weight. So right away
32:39I feel that and that
32:41When I push that heel out feel it in my glutes
32:44Okay, you guys keep going
32:47Keep going
32:48so when I talk about
32:50bringing that
32:52in squeezing
32:54Push i'm squeezing
32:55Almost to make that hamstring as big as possible. Okay, give me two more squeeze in lift out squeeze in
33:03lift out
33:04other side
33:06four
33:07three
33:08two
33:09Let's go squeeze in
33:12Don't tell me
33:14Oh, you know shanti. I didn't feel that
33:16Then fire it up on your own because I have no weight and I still can make that burn
33:22I can still make that burn with no weight in my hand
33:26so I have my
33:27Dumbbell pushed up against that
33:29IT band i'm pushing in
33:32Come on
33:33Push the heel out first leave with the heel squeeze
33:36One more right here
33:39Way to go sumo to narrow pulse this is that minute i'll be like
33:47I know I know I know I know I know it's time to go
33:50But I know how the people at home feel so i'm just giving them a minute miss kristin. Here we go
33:56Here we go
33:58Three two we start out and then let's go with the pulse come on
34:05Push it out
34:06Yes, yes, yes, yes, yes, yes, yes, just say yes
34:11Come on
34:12If you're getting ready for a wedding
34:14Just say yes to the dress
34:16Come on
34:18Push it through
34:21Come on
34:22Yeah there you're there
34:24Pushing it through
34:26Stay committed last two
34:28Now to straight one more right here
34:31Oh, yes, we got good mornings i'm going over here to kristin kristin's turn around to the good mornings three
34:38Remember elbows up you're going down and up three two one. Let's go
34:42notice
34:43I just want you to think about this. Obviously you see the form and function, right?
34:48Everything is flat and controlled and balanced but the outer hip. I want you to push to me so that outer hip
34:55Spread it and push to me core tight, but also use that
34:59She's my trainer my friend so I could touch her here
35:02All the way down here. I want you to squeeze all the way down here as you come in
35:08Okay
35:09That is what is going to make you work. That is the detail we're working on last two kristin. There you go
35:16This is excellent. You can even look at the back and the body alignment here. Last one. Good job
35:23Blue digs
35:25Remember this is one clear the dumbbells around
35:29your area
35:30And you don't need any weight for this. This is just a power move that's going to burn land
35:36Softly, I don't want you to just plop down three two fitness center the bench. Let's go
35:42Come on, dig the heel in dig the heel in look at your bench so you have control
35:48My glute is fine. My quad is fine, but I want you to focus on that heel digging in every time you come up
35:55Come on last two
35:58And give me one more
36:00And go to the other side three
36:02two
36:03One come on. Yes. Yes. Yes
36:06Heel in heel in
36:09Push it through
36:11Yes
36:12Way to work way to work y'all
36:14You're good. You're good
36:16Come on
36:17Right now then your core is working your core is working
36:21Last two come on, come on and one more and take a break
36:26Park bench park bench park bench park bench
36:31Hey, come on tequila. Kristen. Remember I told y'all to drink water. You can drink some tequila every once in a while. Give it to him
36:38Hey, hey, hey, hey
36:43We have fun around here if you're at the gym and you're working out and you look miserable
36:48Ah, we don't need that you can be miserable in the exercise
36:51In the break celebrate the break
36:53Celebrate the fact that you did something
36:57All right, guys
36:58One more round. Are you ready?
36:59We're gonna push we're gonna go we're gonna move
37:03All right, reverse lunge dumbbell pass
37:05I'm gonna go up to 40s here only because if you're home
37:08And you've been doing this entire program and you've been doing it for at least six months, which you should do
37:13I want you to know that you can go up and wait. Here we go
37:18Because you know this ain't one of those programs and you're like, you know, i'm gonna do a little one round
37:21This ain't a one rounder. This is a life rounder. Here we go. Four
37:26three
37:27two
37:28Reverse lunge remember finish the pass before you go to the reverse
37:33come on
37:35Come on
37:36and sometimes
37:38When you are going through it in the exercise, you just need to calm down
37:43Fire up the muscles
37:45Calm down the mind so you can continue
37:48to transform
37:50Yes
37:51Come on, complete that pass
37:54Use the quad
37:55whole foot
37:57You're so good. You are so good. You are just so good. Even if you're burning and saying, oh my goodness, you're so good
38:04Come on
38:05for sure
38:07You guys are so good. Come on. Stay with me. Your boy shanti has your back trust and believe come on
38:16You're good got three more come on way to go last one right here
38:24Adductor sausage squat side leg lift not using 40s for that one
38:30Here we go
38:31five
38:32four
38:33three
38:35Squeeze and lift. Let's go squeeze
38:38left
38:39Squeeze lift. You can take that arm out for balance
38:43And i'm a big fan
38:45of looking
38:46three to six feet in front of you on the floor to find
38:49you can know it could be a
38:51Something on the floor that keeps your eyesight
38:54Balanced and keeps your body balanced. Come on lead with the heel squeeze the glute. Remember squeeze the back of the glute
39:02We're working on the detail give me one more good job take it to the other side three two
39:10one
39:11squeeze
39:14Do you hear how i'm breathing keep going I don't like to breathe heavy
39:18In front of y'all so that just lets you know that the work is really happening. I'm truly digging deeper with you
39:25So let's go. Come on
39:29Let's push
39:31Squeeze don't forget to squeeze
39:34Last two give me one more
39:37We got wide sumo narrow squat pulse i'm gonna keep
39:42I'll keep 30s for this one
39:44Okay
39:45It's also okay if you go down and wait if you feel a little fatigued, okay
39:48I want you to get through it is a circuit
39:51four
39:52three
39:53two
39:54Let's go
39:55wide
39:56narrow
39:58wide
39:59narrow
40:00Come on
40:02Wide narrow
40:04Come on, there you go. Keep pushing. Come on
40:07Come on, chris
40:09Come on, chris
40:11Look, you got wide
40:12Those feet are going out
40:14And core tight. Let's get that dumbbell a little closer to the chest. Oh
40:18Make you work elbows in
40:20Yes
40:21One more after this one. Come on, you got it. That sweat is real bro. That sweat is real
40:26Let's take the good mornings chris and stay face in front. Here we go
40:30You're face front you're face for three two one, let's go
40:34We're gonna work on this guys. We're gonna work on this
40:37Now even when kristen goes down front notice that there's no rounding her head doesn't drop
40:41Her core stays nice and tight from top to bottom
40:44I just say basically from all the way up to your sternum all the way to your hips
40:48Act like all of that has to be straight stick in the butt back squeezing a glute to bring you up as best as possible
40:54But the core has to be engaged
40:56Don't have too heavy of a dumbbell because you don't want to feel it in your lower back. You have to push come on
41:01There you go. This is good kristen
41:04Yes
41:05One more from here
41:07Good job way to go guys
41:12Glute digs we finishing strong y'all
41:15Everything is clear. Here we go
41:17three
41:18two
41:19One good day. Come on
41:21Yes
41:23There you go, come on
41:25Push it through push it through push it through push it through push it through. Let's go
41:30Way to go way to go way to go
41:33Come on keep going
41:36Way to push you guys are gonna hate me we're doing another 12 on this side. Come on, come on
41:4112 count with me
41:4311 come on 10. Come on nine now start to celebrate yourself start to celebrate your work
41:51Come on, come on push push push push dig it in dig it in dig it in
41:55You got it. You got it
41:57You got it last two here
41:59And one more
42:03Hey
42:05booty booty booty rocking everywhere three
42:07Two other side 24. We're gonna push. Come on. You already know what to expect
42:12This is where you celebrate. This is where you push. This is where you let that sweat come down
42:17I think people said like
42:19I don't know what they say about sweat
42:21But for me is you are releasing the toxins you're releasing that negativity in your body
42:27You are releasing anything that's holding you back from being who you truly are and you're working the muscles. Come on
42:32Come on, dig dig dig dig
42:36Notice that heel is digging in knee stays behind the toe here pushing through
42:41Digging in you're almost there. You're almost there. Come on four
42:45three
42:47two
42:48One more and you're done
42:52She's gonna leave me hanging what
42:55Good job. Good job
42:58Way to go
42:59And good job to you. Give me a high five if you can make it to your screen. Oh mac is here. Yeah
43:06guys
43:07You have to continue to push you can't let anything get in your way
43:10And also I know a workout like this is extremely tough
43:14So all I ask for you is to dig deeper and do
43:17The best that you can do because you have to live with the result. Not me. Let's cool down
43:22Let's start to alternate our needless here
43:25clear your
43:26your workout space from anything that might
43:29Make you trip over
43:31and lift
43:33now if you are in a situation where you
43:36Are like oh my gosh
43:38like
43:39I just want to continue to push and I want to move and I want to enhance
43:42Look you might be like
43:44Hey, I go to the gym and there's dumbbells there go do this in a place
43:49That's going to make you push yourself and go. Okay, push it through. Give me four more
43:55four
43:56three
43:57Two, I want you to do hip openers on this side. We're going to do those hip openers again
44:03I know your cardio is up
44:04but you know you can always go do a steady state if that's in your
44:08If that's what you want to do to get the result and continue your results, let's take it to the other side here
44:15Just remember we all have different results. We all have different goals in our lives
44:20I'm just here to take you through so that to help you get to where it is that you want
44:24I'll provide a blueprint for you
44:27But ultimately I want you to be 100 authentic to who you are
44:32even when it comes to exercise
44:35I don't want you to camouflage anything about yourself
44:38If it's hard it's hard if you can dig deep you can dig deep if you're successful here
44:43You're successful there and you can carry that out into the world continue to be yourself
44:48No matter what and it will help you dig even deeper and become stronger in your body and externally. I'll see you tomorrow
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