- 1 year ago
COLLECTION 2 Sculpt & Define [Weeks 5–8]
In this collection of workouts, Shaun slows down the pace of each rep, forcing your muscles to work harder and longer, without necessarily lifting heavier weight. Using time under tension activates more
muscle fibers to do the work, which allows for muscle fiber recruitment. Put simply, more muscle fibers = more muscle growth.
Sculpt and Define
Weeks 5-8
Day 1 Total Body
Day 2 Chest & Back
Day 3 Legs
Day 4 Shoulders, Glutes, & Abs
Day 5 Bis & Tris
Day 6 Steady State Cardio 2 (optional)
In this collection of workouts, Shaun slows down the pace of each rep, forcing your muscles to work harder and longer, without necessarily lifting heavier weight. Using time under tension activates more
muscle fibers to do the work, which allows for muscle fiber recruitment. Put simply, more muscle fibers = more muscle growth.
Sculpt and Define
Weeks 5-8
Day 1 Total Body
Day 2 Chest & Back
Day 3 Legs
Day 4 Shoulders, Glutes, & Abs
Day 5 Bis & Tris
Day 6 Steady State Cardio 2 (optional)
Category
🛠️
LifestyleTranscript
00:00All sucks, it's bi's and tri's. So we're going to start this out a little bit new today.
00:14Let's flex, Kristen. Come on, flex that bicep. Let's go. You got to engage the core. We're going
00:18to be doing a little of that too. Flex that tricep, that horseshoe in the back. Come on,
00:23give it to me. All right, that's enough games. You ready, Kristen? Let's go. Let's warm it up.
00:28Here we go. We're going to hit a forearm stretch. Just side to side, pull the fingers down. I'm
00:35smiling a little bit today. You want to know why? Even though you're going to work really hard,
00:40you do not have to work your legs because I'm telling you, they feel crazy. And I know I work
00:47you hard and a lot every single day, but that's what Dig Deeper is about. So right here, we're
00:52stretching that forearm. We're going to be gripping that dumbbell nice and tight today,
00:56working through. It's also stretching out the bicep. Let's drop those shoulders down a little
01:00bit. Give me a couple more. Here we go. Let's do that cross body stretch right here. Crossing the
01:07body. You can just open it up if you want to. Squeeze the back a little bit. Get that full body
01:14kind of warmed up just a little bit. And there's something very important I want to tell you. So
01:18even though we're doing bicep tries and I want you to work them hard, these are small muscle groups
01:23and they require a lot of concentration. Because sometimes when I see people do bicep curls,
01:28they go like this. And I'm like, we are not on a seesaw. You know what I'm saying? Or when they do
01:34triceps, you're doing this. We're not doing a rope, okay? So everything needs to be concentrated.
01:40Elbows inside. We're going to be moving, but you have to focus today. It's about time and attention.
01:45Are we good, Kristen? We are good. Three, two, one. We're going to start with some M curls.
01:50And let me tell you about these M curls. These M curls, I'm going to use 25s. It is time and
01:57attention. It is going to be intense. So if this is the first time you are doing time and attention,
02:03I really, really, really want you to focus on what? Keeping those elbows inside, shoulders down. This
02:09is how it goes. Explode up. Come in. We're creating an M with the dumbbells. Slow on our way down.
02:14Exhale. Explode up. Slow out all the way down. When you go outside, you can push the fingertips
02:22all the way to the ground or the knuckles all the way to the ground. Are we ready to go? We are
02:26ready. Starting outside. Let's get this M. Three, two, one. Let's go. Explode up. In. Come down.
02:33Push. Explode up. Make sure you keep those elbows as far into the side as possible. Exhale. In.
02:40Slow down. There you go. Drop the shoulders. Proud chest. And remember, do you know the cue?
02:46Do you know the cue that I'm going to say? Push the elbows down first when you come up.
02:50That way, you get that focus right on the bicep. Come on. Let's go. Let's go. Let's move. Pushing
02:57through. Now, if you are not burning, if you are not struggling a little bit, if you're not digging
03:02deeper, next time you need to grab heavier weight. Come on. Let's push. Let's go. We're in it. We're
03:08in it. Out already. I feel it. Give me two more ups. Push. In. Slow on the way down. Come on. Come
03:16on. One more. In. Out. Slow on the way down. Woo. I want you to feel like that. Hold on. But here's,
03:24I'm not faking this. This, like, I'm picking a weight that's making me work and I need you to
03:29do it too. Go to your bench. Sit on the edge of your bench. Get those hands back. We're working
03:35that horseshoe. We're working that tricep. What you want to do, kind of like you're sitting down,
03:40butt's close to the bench, back leg is at 90 degree, and then you push front leg out. You're
03:46going to go down slow and explode up. Remember to start with the elbow pushing back. When you
03:52explode up, squeeze the tricep. Here we go. Three, two, one. Push back slow. Explode up.
04:01Down slow. Explode up. I want you to flex that quad in the front. Exhale as you explode up. Core
04:09is nice and tight. You got it. Two more here, then we're just going to switch legs. Give me one more.
04:15Slow down. Explode up. Switch legs. Three, two, one. Let's go. Down. Explode up. I want you to
04:22squeeze the tricep on the way up. Squeeze it. Actually, I want you to squeeze it at the bottom
04:26here and then push up and add an extra squeeze. Come on. Here we go. Core is engaged. Come on.
04:32You got it. You got it. Last one here. Stay committed and push. All right. Now, here's
04:39what you should be feeling right now. Obviously, your triceps, you just worked them. They should
04:44be feeling pumped. The front of your arms, your bicep should be feeling warm. Okay. Warm and
04:49pumped. Not a long break. We're going to repeat. If the first time you felt like it was too easy,
04:56especially with the biceps, I want you to go up and wait. If it was too much and you couldn't
05:01handle it, go down and wait. It's okay. It's time under tension. You're still going to get it. Here
05:06we go. Got those weights. Three, two. M curl. Outside. In. Slow on the way down. Let's go. Let's go. Let's
05:15go. Squeeze the bicep. Up. Out. Slow on the way down. Come on. You got it. In. Slow on the way down.
05:23There's your work. There's your weight. Drive the elbow down. Take it out. Slow on the way down. Come
05:29on. You got it. Let's push. Let's push. Let's push. Remember to breathe. Remember to breathe.
05:33I know you're going to feel this. I know it's working and I know it's hard. Come on. Don't say,
05:40oh, I got this. Wait. I can do this. Wait. No. We push. You go. You dig. Come on. Even with these
05:47small muscle groups, we have to dig. Slow on the way. Two more here. Here we go. Come on. Come on.
05:55Come on. One more. One more. We finish. Slow on the way down. Three, two, one. Oh my gosh. I know. Tell me about it.
06:02That burns. Here we go. Everybody sit down. Front leg up. Back knee bent. Three, two, one. Three down.
06:11Two, one. Explode up. There we go. Three, two, one. Explode up. Feeling good. Flex through the tricep.
06:18Come on. Come on. Push it in. Down. Push the elbows back first. Come on. Elbows back first. Come on.
06:24You got it. You got it. You got it. Give me one more here. Here we go. Switch legs. Come on.
06:29I hear you breathing, Kristen. Oh my gosh. My triceps are on fire.
06:34Squeeze. Come on. Let's push. Let's push. Slow down. Time under tension. Push the elbow back. Come on.
06:40Come on. Squeeze those triceps at the bottom before you even push up. Yes. Give me one more and up.
06:47All right. One more. Gotta feel this and push. Here is a really good test if you are using the
06:56correct weight. Okay. One, you should be breathing a little bit even though we're not doing cardio.
07:00Two, you should be burning. A lot of times if you use that good challenging weight,
07:04you sometimes just want to go like this. I'm just not going like that because I need to look at you.
07:10Here we go. We're sticking. I'm sticking with the same weight. Back to the M-curls. Grab those
07:16dumbbells. Here we go. And five, four, three, two. I'm going to die. Explode up. Take it in.
07:24Slow it away down. Come on. Explode up. Out. Slow on the way down. Yes. I do this in the gym
07:34when I'm by myself. This is how we're going to go. This is exactly how I train. This is how I
07:39get my results. I want to bring it to you so you can too. Come on. Come on. Feel it. Feel it. Feel
07:47it. Feel it. Don't run from the work. Feel the work to dig deeper. Come on. Oh my gosh. This is
07:55very painful. Come on. Squeeze. Come on. Come on. Push through. Out. Slow on the way down. Two more.
08:06In. Come on. Give me one more. Come on. Come on. Come on. Come on. Come on.
08:09Slow on the way down. Finish it and breathe. Thank God that's over. Here we go. Dip to the
08:17leg extension. Here we go. In five, four. Get to that bench. Three, two, one. Slow and explode up.
08:26Yes. Slow and explode up. I am purposely squeezing my muscles before I let any of the weight bearing
08:34or the gravity take over. I'm squeezing. Come on. Give me one more here. You got it. You got it.
08:41Switch legs here. Come on. Here we go. Yes. Yes. Yes. Yes. Yes. Yes. Yes. Yes. The slower you go
08:46and the more you use your tricep and you push those elbows back, the more you burn. Come on.
08:51You got it. Last two here. Oh yeah. And one more. There you go. Stay with your bench. Stay with your
09:00bench. Stay with your bench. We're getting right on our back. We're going to work these abs. We're
09:05doing an iron cross on our back. Okay. So you're here. Make sure you have your head able to get
09:11on the bench. You're going to lift your shoulders up. You're going to take your feet out. Legs
09:16extended. Arms up. Create that cross. Lower back into the bench. Squeezing through the core.
09:24Unfortunately, you have to do this for a minute because if you want those shanty abs, you gotta
09:28dig deeper. Ready, Kristen? Ready. Here we go. Three, two, one. Let's go. Iron cross. Here we go. Yes.
09:36Yes. And out. Come on. Breathe through. Breathe through. Breathe through. Here's the thing.
09:46I want you to try to lift those shoulders up. Kristen sometimes will get on me because,
09:52you know what I mean? I'm not saying I'd be cheating or whatever. You know what I'm saying? But
09:57you know, shanty struggles too. She's like, Sean, get those shoulders up. She don't sound like that,
10:02but that's what it feels like. She's much more calm than that. Come on. Keep going. Let me go
10:06over to her. You know why? Because she's always like, Sean, I want your abs. And I'm like,
10:11hello? Do you see this? But look at the focus. I'm going to bring a little bit more space between
10:16her chin and her chest. Notice how her legs are together all the way down to her feet.
10:21Core is all the way engaged in there. Come on. Keep pushing. That's that Kristen beast mode that
10:27I like. Come on. Five, four, three, two, and one. Yes. Yes. Yes. Now we're going to something called
10:38reverse curls. It's going to be a little different, a little tricky. Some people are like, oh my gosh,
10:43I've never done this before. Before I grab my dumbbells, I'm going to show you some safety
10:46things. So one, your palms are going to be down and you'll be curling up. It is definite that your
10:53hands will kind of go out. So your dumbbells will kind of be on an angle because it's really hard to
10:58do this to create some impingement. So I want you to just really just lift up, out, reverse curl.
11:04Kristen, why is this exercise actually really important? Yeah, we always train our biceps,
11:09usually palms up or thumbs up. Those are the more common ways to target the bicep. By reversing that
11:14curl though, we're actually working on not only joint stability, but we're working on that forearm
11:18strength and how many times you need to open a heavy jar or anything like that. We need strong
11:22forearms, strong elbow joints. You trying to call me weak because I can't open up the pickle jar?
11:26Let's grab some dumbbells. I'm going to start with 15s just so you guys can really see how to
11:32concentrate. You don't have to go heavier, especially if it's your first time. Remember,
11:36we're still exploding up. The palm stays toward the ground. The back end here comes to you. Here
11:41we go. 3, 2, 1. Elbows into the side. Explode up. 3, 2, 1. Explode up. 3, 2, 1. Come on. Now,
11:53just like Kristen said, even though we're working our biceps, this is going to strengthen that
11:57forearm, right? You see some people that have those forearms that feel really good, kind of like
12:02tennis players. The hand that they use when they lift their forehand forearm is a little bit bigger
12:09than their backhand, right? Because they're using it. That's what we're working on. Come on. Keep
12:13pushing. Keep pushing. Keep the palm down as much as you can. Still squeeze through the tricep.
12:17Elbow into the side. Chest is up. Come on. Two more right here. Lift. Slow on the way down.
12:24And one more. Yes. We're doing a tricep press. So I'm actually going to go to 30 pounds. You're
12:31going to be on your back on the bench. Make sure your bench is still flat. Hopefully you didn't
12:35move it. What you're going to do, sit at the end of the bench. Remember, we're working the tricep.
12:40Again, back of our arm. Horseshoe. You're going to come up, making sure your head is flat on the bench.
12:46Now, core is nice and tight. Elbows into the side. Firm grip on the dumbbell. We explode up. Bring
12:52the elbows into the ribs. As you come down to slide by. Push. Remember, time under
12:59tension. Are you ready, Kristen? I'm ready. Here we go. In five, four, three, two, one. Here we go.
13:06Explode up. Slow on the way down. Explode up. Slow on the way down. Remember to exhale on the way up.
13:15Grab that dumbbell. Squeeze, squeeze, squeeze. Come on. If you squeeze that dumbbell, it's going to
13:20create a little more tension in that arm, which is what we want. We want to do the work. We don't
13:25just want the dumbbell to do the work. Come on. Push, push, squeeze, squeeze. Exhale. Come on.
13:33Here we go. I feel it everywhere. Come on. Come on. You got it. You got it. I'm shaking.
13:41I hope you're shaking. Come on. Last two here, guys. You got it. You got it.
13:45Give me one more. One more. Come on. Feel it. And there you go. All right. Shake it out.
13:53Shake it out. Feel this, okay? I have 15s on my reverse curls, okay? I'm going to go up just a
13:59little bit. I'm going to go get some 20s. Actually, I'm going to try to get 17.5s because you know what?
14:03Y'all ain't going to take me out. Y'all ain't taking me out today. You know what I'm saying?
14:08People always want to see Shaun T, you know, struggle, but we have been struggling the whole time.
14:14Get your dumbbells. Come on. Make it quick. Make it quick. Make it quick. Three, two, reverse curl up.
14:20And I also want sometimes to start light and go up because I want you two to know that you don't
14:26have to do what I do, nor do you have to stay where I stay. And I definitely shouldn't be the goal
14:32for you when it comes to choosing weight. Our bodies are different. We eat different things.
14:38We, you know what I mean? We have two different parents. We're raised differently. Our minds are
14:42in different places throughout the day. So make sure you choose a weight that's working for you,
14:47that you can push, and you can push through, that makes you work and dig deeper. Come on. Let's go.
14:53Come on. Exhale. All right. Feel that in the body. Feel that in the bicep. Come on. Keep pushing
14:58through. You got it. You got it. You got it. Last two here. Keep those shoulders back as much as you can.
15:03Come on. Try not to rock. Exhale and slow down. Going back to the tricep press. I'm going to
15:10stick with the 30s because I was shaking and baking. I was shaking and baking in that last set.
15:16Kristen, are you shaking and baking? Or do I need to get you 20s? See, this is what I'm
15:22talking about here. This is what I'm talking about. You set up. We're going to start. Kristen will
15:26join in because I ain't let her get away with a thing. Okay. Here we go. And five, four. She's back.
15:34Three, two, one. Here we go. Explode up. Slow on the way down. Explode up. Slow on the way down. There you go.
15:44Use that tricep. Squeeze the triceps. Slow on the way down. Time under tension. I almost want you to
15:50really push that elbow forward as you slide it down, bringing the inside of your arms into those
15:57ribs. Come on. Feel it. Come on. You're going to feel it in different places. You're going to feel
16:04it in your shoulders, but I really want you to really, really isolate in those triceps. Come on.
16:09You got it. Come on. Oh, man. Come on. Push through. Push through. Push through. Last two. Last two. Last two.
16:17Inhale. Give me one more exhale. Bring it down slowly. And then here we go. Oh, okay.
16:27I quite honestly do not want to do that again, nor do I want to do that weight again, but I know I
16:33can make it, so I'm going to dig deeper. This is the point in which, again, we're using smaller muscle
16:38groups. We're concentrating. It's going to get tough. You're going to shake, but you have to dig. You have
16:43to, have to, have to push through. All right. Let's go grab those dumbbells for the reverse curls.
16:48This is our last set of reverse curls, guys. Come on. Let's go. I'm sticking with my 17.5s
16:53because I can control it in four, three, two, one. Don't get on Kristen. Don't get on me, White.
17:01Why the camera got to stay on me? Explode up. Slow on the way down. See, Mac, the cameraman,
17:08is all, nah, get on her too. She got to work. She got work to do. Come on. Here we go.
17:13Here we go. I might be doing slightly less reps, but don't worry. We worked out before we did it.
17:18Here we go. Push. Push. Push. Come on. Yes, you got it. Stay in it. Stay in it. Keep pushing through.
17:25Keep pushing through. Yes. Come on. Yes. Slow on the way down. That's the time under tension.
17:32This is the tension right here. Exhale. Yes. Slow on the way down. Yes. We're good. We're good.
17:38We're good. Pulling through. Come on. It's getting tough. It's getting tough. Getting
17:44tough. Getting tough. Last two. Come on. You got it. Come on. Oh my gosh. Give me one more.
17:51Slow on the way down. We're hitting those tricep press. Here's what I want you to do.
17:57If you're challenging yourself, you most certainly will want to do this before we do these tricep
18:05presses with the dumbbell. Shake it out. We're going to feel it. I'm going to make you dig
18:11deeper here. Here we go. Five, four, three, two, one. Push. Slow on the way down. Yes. Push.
18:20Slow on the way down. When we have four left, we're going to do a five count coming down. Come
18:27on. Push. I'll let you know when we have four to go. Let's push. Come on. Come on. Come on.
18:34Making myself dig. I don't even know why I said I'm going to do that.
18:39Come on. Push. Slow. Come on. You got it. You got it. You got it.
18:44Yes. Here we go. Let's push up here. We're going five counts down. Five,
18:49four. Slow. Three, two, one. Push. Slow. Five, four, three, two, one. Push. Five. Come on. You
19:00got it. Four, three, two, one. Last one. Five, four, three, two, one. Oh. Oh, my God. That is
19:13absolutely terrible. All right. Here we go. We're going to hit some knee tucks. Let's go to the side
19:18of the bench here. Here we go. Oh, man. Your arms are going to feel it in this, but we have to work
19:25these abs. Let me show you what we're going to do. You can hold on to your bench, making sure
19:29it's a very simple knee tuck here. Keep the back a little bit rounded. Don't extend out this way.
19:35You can just come here, and if that's too much, you can just tap your feet on the floor
19:39and then lift up. We have one minute in five, four. I was like, I'm feeling every pound you
19:46made me go up. Good. And one. Here we go. One minute. Remember, now we can really focus on
19:52time under tension here. When we did our first ab move, which is the iron cross, we were in an
19:57isolating stable position with our legs. Now we're moving a little bit, so I really want you
20:01to still create that time under tension. So what I don't want you to do is this, okay? I really want
20:08you to extend slow. Bring in. Extend slow. Come on. Yes. You got it. You got it. You got it.
20:1930 seconds to go. Come on. You got it. Pulling through, making sure you exhale when you close.
20:27And out. Come on. Way to go. Way to go. You're in it. I know you feel it. If you're feeling
20:33the hip flexors, I really want you to crunch those abs in so you can breathe. Come on.
20:40Eight, seven, six, five, four, three, two, and one. Oh, man. Small muscle groups. We work. We work.
20:52We work. All right. What I need you to do is bring that bench up to that 45
20:58as if you would do if we were working on, you know, a chest press. So we're going to do
21:04concentration curls here. I'm actually going to start with 25. See? I step to the bench. One leg
21:12is forward. Kristen, set up. Let's get Kristen to set up for this so I can show you the bicep.
21:16Boom. Here we go. Notice she has opposite arm, opposite leg coming down. She's going to pull up,
21:24pushing the tricep elbow into the bench. Slow on the way down. This automatically isolates.
21:31When I say concentrate, like, this is the concentration curl. So you're going to feel
21:36it and burn it a little bit more. I'll give you a little second. You know what I'm saying?
21:39Trying to burn me out before the start. Trying to burn her out. Here we go. And five,
21:44four, three. You ready, Kristen? Everybody at home, let's go. Pull up. Slow on the way down.
21:53Squeeze. Slow on the way down. Yes, you got it. Squeeze. Slow on the way down. Come on. Work
22:01through it. Work through it. Squeeze. Slow on the way down. Come on. Time under tension, okay? Time
22:08under tension. Create the tension. Yes, yes, yes, yes. You got it. Come on. Stay in it. Stay in
22:16control of it, guys. Come on. Keep pushing. Exhale. And slow on the way down. Way to push through.
22:23You guys are doing such a good job. Feeling the burn. If you're not feeling the burn by now,
22:27you need to go up and wait the next round. Come on. Here we go. Two more. Last one right here.
22:35And here we go. Let's switch sides. Here we go. On five. Set up. Four, three, two. Here we go.
22:42Squeeze. And slow on the way down. There we go. Squeeze up. Slow it up. Slow on the way down.
22:49Working that bicep. Come on. Slow on the way down. Push. And you know we talk about the two heads of
22:57the bicep. This is working a shorter head of the bicep. So this is when you curl up. You should
23:03see it pop up like a rock. And don't tell me it ain't popping up like a rock yet. If it's not,
23:07feel all in there. Okay? Feel in there. Feel it work because it is working. Especially because
23:14you have this bench behind you. Come on. Yes, yes, yes, yes, yes, yes. Just say yes. Come on. You got
23:21it. Here we go. Last two right here. And one more to push. All right. Slow on the way down. Let's
23:29finish it up. Yes. Here we go. Now we're going to hit an incline tricep push-up with a downward dog.
23:39Okay? So let me show you what we're going to do. Palms on top of the bench. You don't want to have
23:43it on the end. You don't want your bench to slide out. You want to stay on top. You bring back.
23:48You're on your toes. Almost like get your chest over the back of your hands. You're going to go
23:54down slow. Three, two, one. You explode up. And back, heels down. Stretch. And then down slow. Notice that
24:06I'm really getting on my toes to kind of go over so I can really isolate in that tricep. You ready,
24:11Kristen? I'm ready. Here we go. Three, two. Let's go down slow. Three, two, one. Explode heels down.
24:21Here we go. Back slow. And three, two, one. Explode back. And go. Three, two, one. Your head should be in
24:32neutral spine. We're giving you that little bit of a downward dog so you have a really good reset
24:40and you get full range of motion. Okay? Because you did destroy the triceps a bit in the last
24:48two sets. And of course, I got something else planned for you later. But go nice and slow.
24:55Elbows into the side. Ribs and core stays nice and tight to keep it controlled. This feels great.
25:03It burns, but it feels great. Come on. Here we go. Pushing through, pushing through, pushing through.
25:09Yes, yes, yes. Come on. You guys are good. You guys are good. Elbows back first. Elbows back first.
25:18Let's go. Last two. Come on. Push. Elbows in. Cores tight on the toes. Heels down. This is the last
25:25one. We will finish with the press back. Three, two, one. Press back and take a second.
25:34Again, concentration, working on the details. These are the things that's going to get you
25:40to the next level. And I might be beating it over your head, but the time and attention is
25:45so important. Not just because you do it in this workout, but even when you get to the next phase,
25:50when we're building and split three, you still want to have control over your body still moving
25:57while isolating the muscle. Concentration curls. I'm going to go up to 30s this time.
26:05Thank you, Kristen. I already know what that means.
26:09She's going up to 20s? 15s. 15s. All right. All right. I was like...
26:14Damn. Here we go. Three, two, one. Explode up. Slow on the way down. Come on. You got to explode up.
26:24Slow on the way down. Feeling good. Looking good. Let's go. Let's go. Come on. Come on. Find that
26:30internal motivation, but I want you to flex that bicep. Don't just let the weight bearing do it.
26:37Come on. Flex it. Push. Come here, Matt. Come on. Get into this bicep. Come on. This is the work
26:43that's happening. Look. We extend eccentric. Come in concentric using the entire rep. Okay? Using
26:54the entire rep will get you to use the entire muscle. Let's go. Come on. Last two here.
27:01One more. Come on. Push, push, push. Bring it up. Slow on the way down to finish.
27:06Ah, yes. Feel that. Here we go. Let's take it to the other side. That's exactly how you feel.
27:14If you don't feel like that, go up and wait. You got the safety of the bench to concentrate. Three,
27:19two, one. Let's go. Up, slow, on the way down. Come on. Up, slow, on the way down. Come on.
27:27Squeeze. Up, slow, on the way down. Work through it. Come on. Up, slow, on the way down. Core is
27:36nice and tight. Come on. You got it. Slow, on the way down. Come on. Keep pushing. Oh, slow,
27:43on the way down. Lift up. Slow, on the way down. Slow, on the way down. Come on. Up,
27:54slow. Come on. You got it. You got it. You got it. Keep pushing. We got two more from here, guys.
28:01One. And give me one more. Up, slow, on the way down. Yes. Now we're going back to the incline
28:11push-up. Slow tricep push-up. Down. And then we hit the downward dog. Here we go. Three,
28:18two. On the toes. Down, slow. Three, two, one. Down. Come on. You got it. Three, two. Push through
28:27the tricep. Just think the back of the arm. You want to flex as much as possible. You want to put
28:32the energy there. And back. Come on. Knees down. Three, two, one. Now really concentrate on pushing
28:41those elbows back towards your hips first, okay? Concentrate on pushing those elbows back to your
28:48hips first before you even start to lower. That way you put it all in the tricep. Come on. Come
28:54on. Come on. Again, using the full rep to use the full muscle. We use it all. Squeeze. Come on. Yes.
29:03Let's go. Let's go. Let's go. Let's go. Let's go. Here's the focus we need. Come on. So good. So
29:11good. So good. Push the elbows back. Come on. We got two more right here. Come on. Yes. Yes. You're
29:16good. You're good. You're good. Come on. One more. Slow. Push back and squeeze. Okay. This is what
29:25we're going to do. We got one more round, okay? Got the bicep curls. Concentration. Next time we
29:32have those tricep push-ups with the downward dog. Except we're getting rid of the downward dog.
29:38We're doing an explosion up and a five count down. What are you doing to me? What are you
29:44doing to us? You know, we're doing that. We're doing that. We're digging deeper. All right. Let's
29:50grab that dumbbell. We're doing the concentration curls. I'm gonna stick with 30s and push through.
29:57Here we go. In five, four, three, two, and one. Explode up. Slow it away down. You know, Kristen,
30:08we do love each other, but it's a battle because I know when the days where she gets to train me,
30:15she enjoys it. So I'm enjoying this. Just like I'm enjoying wearing that ass out at home. Come on. I
30:21should say wearing your biceps out. That's what I should say. Come on. Come on. You should be
30:26burning already, people. You should be burning already. Let's go. Come on. Let's squeeze it out.
30:32Take it down. Squeeze up. Slowing away down. Let's go a five count here, Kristen. Five,
30:40four, three, two, one. Squeeze. Five count down. This is the last one. Four, three, two,
30:48and then just bring it up. Let's actually go slow to finish it. Yes. Kristen, we're gonna go to the
30:57other side, but if someone has like a shoulder issue, how would you tell them to really get the
31:02best out of this movement? Is it shorten the range of motion? Like how would you go? I'd
31:06shorten the range of motion. So if you're coming here and you feel that shoulder tipping forward,
31:10shorten the range just until you are able to keep that shoulder back and keep the work in the bicep.
31:14Get stronger there and then you can work on that range. Three, two, one. Let's go. I wanted to give
31:20you that because I know there's a lot of people out there that have many different things that
31:23are keeping you from working out. Many different things that are keeping you in the what I like to
31:29call excuses zone. Okay. So that's why we have Kristen here as a PT and a doctor. You have me
31:36here obviously every single day to give you everything you need. Safety, low impact, you choose
31:42the weight. This entire experience is about your choice and your desire to move forward and dig
31:48deeper and push yourself to the next level just like I did to get here and I know you can do it.
31:53Come on. Here we go. Squeeze. Come on. Come on. Let's do that five count on the way down for the last two,
32:01four, three, two, one. Squeeze. Last five, four, three. We're gonna lift this up and let's just
32:10finish strong. Okay. Tricep push-up five count down, baby. Let's go. I want to see her struggle.
32:23Here we go. This is brutal. Five, four, three. No downward dog on the toes. Let's go down. Five,
32:32four, three, two, one. Squeeze the tricep down. Five. Elbows back. Four, three, two, one. Squeeze the
32:43tricep. Five, four, three, two, one. Time under tension. Just say it. Five. Elbows back. Keep them
32:51close to your ribs. Three, two, one. Squeeze. Come on. Five, four. Get chest over those hands. Two,
33:01one. Push. Five, four, three, two, one. Come on. You can do it. Five, four, three, two,
33:13one. Keep going. Come on. We love this. We love seeing professionals struggle. Yes. Come on.
33:20We're almost there, Kristen. You got it. You got it. Come on. Push, push, push. Show them how you
33:24dig. Come on. Show them how you dig at home. This is it. This is it. We struggle. You struggle. We
33:29dig deep together. Come on. Let's go. We're almost there. We're almost there. Come on. Stay in it.
33:33Stay in it. Last two. Come on, Kristen. Come on. Core tight. Tuck those hips under. Push the elbows
33:38back. Come on. This is it. Last one. Come on. Come on. Come on. You got it. You got it. You got it.
33:43Push it up. Push it up. Yes. Yes. Get out of here.
33:54Come here, Matt. Get away from her because I don't want her to punch me in the face. All right. So
33:59we're going to hit these bicycles. Obviously, we're working the abs here. You're down. This
34:04is the core. So when you come up, I want it slow and controlled bicycle. Okay. I don't want your
34:11legs up here trying to do all that because that's going to get into your lower back. We're on an
34:16angle for a reason. Bringing the knees up. Just do everything slow and controlled. 60 seconds. Three,
34:23two, one. Let's go. Slow. Slow. Pulling it through with a twist. Yes. Work it. Work it,
34:35baby. Work it, baby. Work it, baby. Come on. How are you able to have fun doing this?
34:40I mean, listen. Here's what I think about exercise, especially exercise like this where you have to
34:45dig and push. I'm like, I'm going to do anything by any means necessary. And if I got to have fun,
34:52if I got to laugh, if I got to drop it, I'm still working my abs when I do this stuff. Okay.
34:59Pushing through. But laughing automatically engages your core. Come on. Push. Push. Push.
35:05Yes. Yes. Stay there. Come on. Come on. Come on. Tuck those hips under. Tuck them under.
35:12Get it into your abs. Come on. Come on. Eight, seven, six, five, four, three, two, and one.
35:28We have our dig deeper moment now. This is going to be something else. Okay. I'm going to tell you
35:34right now, I'm going to have 15 pounds. I'm going to have a set of 12 pound dumbbells as a backup
35:39plan. Okay. So that I don't quit. That I continue to dig. So I'm going to grab my something. Let me
35:47see if I grab some 12s. Here are some 12s. I'm going to grab 12s, but I'm using 15s. I'm just
35:53going to put my 12s on my bench. This will be my backup plan. Hopefully I don't need it.
35:57And then, you know, just make sure you do that. All right. So here we go. Then
36:05let me show you what we're going to do. 90 degree isolating, but you're going out and in.
36:11This will be 30 seconds. Then you're going to hit a tricep kickback, pushing down,
36:16squeezing through, palms in. Okay. 30 seconds. 30 seconds. 30 seconds. 30 seconds. 30 seconds.
36:2630 seconds. Three minutes alternating. No break. 30 seconds each. Here we go. Three, two, one.
36:31Make it slow. Elbows into the side. There we go. Come on. Now, I know you're probably like,
36:38Shaun T, why you only got 15 pounds? Well, you'll see this is going to get heavy really quickly.
36:44Come on. There we go. Out and in. Pushing through. A few more seconds here. And then we're going to
36:52change over to that tricep kickback with our palms in. Five, four, three, two. Let's set in.
37:02Come on. Here we go here. Kicking back. Slightly bend the knees. Back is flat. Core is tight. Drop
37:10the shoulders toward your hips. Okay. Get them away from your ears. Come on. If you can't extend
37:16all the way up, that's okay. Just move, push, and get the range of motion as you can. And isolate
37:23them. Put them into your triceps. Come on. You got it. You got it. You got it. Four, three, two.
37:31Bring those hands in. Up. And we start it right away again. Come on. Yes. Yes. Yes. Yes. Okay.
37:41This is one of those moments where I'm like...
37:46Come on, Kristen. Conserve every ounce of energy. Oh my gosh. I was going to say, Kristen, you go
37:50ahead now. Let me tell you something. There is sweat dripping from my elbow onto my calf. Come on.
37:59Five, four, three, two, one. Tricep kickback. Come on. Let's go. Oh, man.
38:12Now, again, you should be digging deep. You should be pushing through. You should feel the burn right
38:17now. You should feel the burn. These little moments, these burners, this is where you learn
38:25how to push through that burn, push through that pain. And this is how you get to that dig deep
38:29place consistently and on your own. Three, two, one. Last time through. Here we go. Oh my gosh.
38:39No, no, no. All right. I'm letting you know. These 12s don't feel a lick lighter. Come on.
38:46Oh, man. I should have had sevens. Oh, come on. Let's go. Come on, Kristen. We got this. Come on.
38:58We're going to do this together. Come on. Come on. Here's five, four, three, two. Come on,
39:05Kristen. Let's go. Let's do it. Let's do it. We're right here with you. Last 30 seconds. Come on.
39:11Let's power through. Still have the control. Head in neutral spine. Core is tight. Shoulders down.
39:18Squeeze through the tricep every time. Just because they're burning don't mean you need
39:22to leave them. Come on. Let's go. Push. Exhale. Don't worry. Come on. We're almost there. We're
39:27almost there. Oh my gosh. Come on. Eight, seven, six, five, four, three, two, and one.
39:44My arms need their bench.
39:50The burn is real. The burn is real. I just want to let you know, if you don't feel like this,
39:56I need you to work harder. Tough trainer alert. This is not for you to show up and be like,
40:02oh yeah, I'm going to get a little workout in. This is for you to show up and literally know
40:06that you're getting results every single day. Let's shake it out and cool down.
40:14Now, this is a day though. This is very, very important. This is a day where no matter what,
40:18you want to do a steady state. This is it. Because we use small muscle groups.
40:23Obviously, we use our core. Let's roll the shoulders back. But I still want you to get in
40:29that little bit of steady state if your results require you to do so, if you desire to do so.
40:36Let's switch it forward. Big circles. Good job. Way to go. Push. Let's do some external rotations.
40:46Oh, that hurts. Come on. I feel everything on this. We do. Give me four more. Then we're going
40:53to hit that cross body stretch like we did in the warmup because I think that's going to feel good.
40:59Yes. Let's hit that cross body stretch. Give me five, six, five, four more,
41:09three. Give me two more here and then hit the last one. You guys, it's such an amazing,
41:16amazing, amazing job. Concentrate on what it is that you're working and you will feel the burn
41:23and you will feel good about what you did. Let's continue to dig deeper. Let's go.
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