- 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
00:00Oh yeah, this is shoulders, abs, and glutes today.
00:14We are going to work.
00:15Okay, Kristen.
00:16I hope you're ready to have fun.
00:17One thing I want you to know is that we are going to have fun here and dig deeper today.
00:20We have smaller muscle groups.
00:22I mean, your abs is your trunk, so it's big, but we have small detail working.
00:26We're going to work on some strength and we have something really fun called the triple
00:29sevens.
00:30You ready to get it?
00:31Let's do this.
00:32Let's get it.
00:33First and foremost, let's open up.
00:34We're going to hit these external rotations.
00:36Open up the shoulders.
00:37I want you to move a little bit slow.
00:39We're not going heavy time under tension today, but it is that time for you to practice moving
00:44slow, being in control, really focusing on that muscle.
00:49Mind connection, guys.
00:50All right, Kristen.
00:51Do you have any tips before we get started today?
00:54Because they are going to burn.
00:57Absolutely.
00:58Adjust your weights as you guys go through this workout today.
01:01You might be burning after set one, set two, so make sure you grab the set of weights that
01:05challenges you, but does not break your form.
01:08All right.
01:09And speaking of weights, you're going to need four sets of weights today.
01:12Those four sets, you're going to need a medium, another medium that's a little bit lighter,
01:17and then I want you to have a super, super, super light weight set of weights, and then
01:22one medium to heavy dumbbell when we work those glutes.
01:26We're going to push.
01:27Here we go.
01:28And then we're going to do a knee drive with a toe touch here.
01:31We're still warming up.
01:32Right here, I want you to activate that core, push, activate the core, and when that knee
01:38comes up, you kind of like get a little back release there.
01:41You know what I'm saying?
01:42If you just got out of bed and you're like, Sean, is he about to wear my ass out?
01:45Yes, literally today, because his shoulders, glutes, and abs, and we're going to push through.
01:50Just give me two more of these, and then we're going to get started, and then one more right
01:54here.
01:55All right.
01:56So grab your dumbbells for your shoulder press.
01:59Now we're working on something called the triple sevens today.
02:01I'm going to start with 25-pound dumbbells.
02:04Now technically, I can go heavier than this, but I want you to be a little bit conservative
02:09in your weight because triple sevens make you really isolate a little bit longer.
02:14So watch as I do this.
02:15You're going to do seven on the right, then you'll hit seven on the left, and then you'll
02:21hit seven together.
02:23That's why I call it burn, baby, burn.
02:26But anyway, let's get started.
02:27Sit on the end of the bench, firm grip on the dumbbell, core is nice and tight.
02:32Bring the elbows in as you come up, three, two, one, right side, we're hitting seven.
02:36Now even though we're not going time under tension, I still want you to connect to that
02:41muscle, okay?
02:42Pushing through.
02:43Give me two more here.
02:44Yes.
02:45Give me one more here.
02:46Try to keep the core engaged.
02:47Left side.
02:48Let's go.
02:49Here we go.
02:50We're pushing up.
02:51Push through the shoulder.
02:52Oh, yeah.
02:53Come on.
02:54Let's go.
02:55Work through, work through, work through.
02:56Last two here.
02:57And then we got seven in the middle together.
03:00Here we go.
03:01Seven, six.
03:03Come on.
03:04Five.
03:05Work it.
03:06Four.
03:07Core tight.
03:08Three.
03:09Here's two.
03:10And one.
03:11Woo.
03:12Put it down.
03:13Now, I want you to think about how that felt because it's a possibility you can go a little
03:19bit heavier next time.
03:20We're doing bench glute digs.
03:22This is literally one of my favorite exercises in the world.
03:25And let me tell you why.
03:27Because you really get to not only work on the glute here, but you get to work on this
03:31connector.
03:32So, like, there's a connecting part from your glute to your hamstring, and that's what I
03:37really want you to focus on.
03:38It's like you're going to draw a little line right under your glute that connects to the
03:43hamstring.
03:44So, here, what you want to do is get close to your bench because your knees are going
03:47to be bent.
03:49But safety-wise, I want you to sit up, grab your dumbbell, and roll back like you're doing
03:54abs, and then scoot yourself in, heels up on the bench, and just drop the dumbbell right
04:00at your hips.
04:01Now, here are the three movements I want you to do, but they're going to combine together.
04:07You're going to tuck the hips under, dig the heels in, squeeze the glute and hamstrings
04:12as you come up, and squeeze the abs.
04:14You see that?
04:15So, tuck and lift.
04:18You're going to isolate the back.
04:20Kristen, are you ready?
04:21I'm ready.
04:22Here we go.
04:23Three, two, put your head to the ground, and let's go.
04:27Tuck it under.
04:28Yes, yes.
04:30Tuck it under and go.
04:32You are so good.
04:33You are so good.
04:34Exhale.
04:35Remember, dig those heels in.
04:37Almost flex those feet to bring the toes toward your shins.
04:41Yes.
04:42Come on.
04:43Tuck under, squeeze.
04:44I showed you that muscle that you're working.
04:46Now, take it from the hamstrings right to that glute.
04:49Tuck under, squeeze the glute while you're at the top.
04:52Squeeze it, squeeze it, squeeze it, squeeze it, and down.
04:55Come on.
04:56There we go.
04:57We're pushing through.
04:58We're pushing through.
04:59We're pushing through.
05:00Feel it good.
05:01Feel it good.
05:02Oh, yeah.
05:03You know, this is the last one right here.
05:06Now, just take the dumbbell, drop it to the side, and then we're going to hit some core.
05:12Look, I'm just going to keep it very real.
05:15You know what I'm saying?
05:16People comment on my glutes all the time, and I'm just trying to bring to y'all what
05:21I do for me so that you can get those compliments too.
05:24Do you know what I'm saying?
05:25All right.
05:26So, here we go.
05:27Kristen, are you laughing at me?
05:28No.
05:29I'm just, I'm agreeing with you.
05:30You get compliments on your glutes all the time.
05:32So, here we go.
05:34Our core is under.
05:35We're going to do bench knee sprints, so we're just going to take it right and left.
05:38This is going to be a minute, so you really, really, really have to focus on the core.
05:44This is not, you're not moving too fast.
05:47Make sure when you start to sweat, your floor is not too crazy and wet so you don't slip
05:52on the bench.
05:53Here we go.
05:54Three, two, one.
05:55Here we go.
05:56One minute.
05:57Push.
05:58Now, we're just driving in.
05:59Now, as you start to do this, I want you to pull the shoulders away from your ears and
06:05tuck the core in, okay?
06:08There we go.
06:09I'm going to come over here next to Kristen while she does that and while you do that
06:12at home so you can see, there's two things that can happen.
06:16People, don't do it, Kristen.
06:18People like arch their back and drop in.
06:20What I want you to do is tuck as much as possible in here so you keep it connected.
06:27You got 30 seconds to go.
06:29Good job, Kristen.
06:30Come on.
06:31Push.
06:32Push.
06:33Hey, Kristen, I'm going to make you talk here.
06:34Oh, my gosh.
06:35You know, so many years, people say, you know, shoulders, wrists, elbow in line.
06:39Why do people tell you to really do that?
06:42It's the safety behind it.
06:43Yeah.
06:44Keeping your shoulders, elbows, and wrists all in line takes the pressure off any one
06:47joint so you're able to stabilize and stack, keeping the shoulders nice and strong, core
06:51engaged.
06:52Come on.
06:53Stabilize and stack.
06:54This is the last few seconds and you're done.
06:58Did you just say stabilize and stack?
06:59I did.
07:00I never heard that one before.
07:02I like it though.
07:03Stabilize and stack.
07:04That is like absolutely amazing.
07:06All right.
07:07We don't have much time.
07:08So, we did those shoulders press, triple sevens.
07:12We did 25s before.
07:13I'm going to go up to 30s because I know I can push, but only do what you can do.
07:17If your first weight was fine, then you just do that.
07:20All right.
07:21Five seconds.
07:22Grab those weights.
07:23Sit down at the end of the bench.
07:25Core is nice and tight.
07:27Seven on the right, seven on the left.
07:30Let's go.
07:31Come on.
07:32Seven, six.
07:33Come on.
07:34Push.
07:35Firm grip on the dumbbell.
07:36You got it.
07:37You got it.
07:38Core is tight.
07:39There you go.
07:40Last two here.
07:41We're going to take it to the other side.
07:42You're doing so good.
07:43You're doing so good.
07:45Now, we're almost there to go.
07:48In the center.
07:49Come on.
07:50Keep going.
07:51Keep going.
07:52Last two.
07:53We're going to slow this down a little bit.
07:54Kristen, tell them why it's okay to get stuck if they can't have full range of motion.
07:58Yeah.
07:59We actually want you to get stuck.
08:00So, if you find yourself and you're only getting to about here, that's okay.
08:03Don't break your form to finish the motion.
08:06Get strong within that range.
08:08Last one.
08:09And then you can go up.
08:10Yes.
08:11The reason why I know that that is extremely important is because a lot of people try to
08:16push their weight up.
08:18And then what happens when you push your weight up, you start to arch your back.
08:21Get stuck.
08:22Stay in the form.
08:23It stays in the shoulders.
08:24You get the result.
08:25Here we go.
08:26Glute digs.
08:27Come on.
08:28Let's make it quick.
08:29Since I had 30s, I'm going to keep my 30s down here with me.
08:33Pulling it over.
08:34Remember, coming up, scooting down, getting no heels in.
08:39Weight at the hips.
08:40Three, two.
08:41Knees bent.
08:42Head down.
08:43Let's go.
08:44Tuck it under and squeeze the glute, okay?
08:47Working the hamstring.
08:49Squeeze the glute at the top.
08:51Don't let the glute fall away.
08:52Come on.
08:53That's what we're working here.
08:54You'll feel it in the hamstrings.
08:57You'll feel it in the core.
08:58You'll feel it in your legs.
08:59But most importantly, I want you to squeeze the glute at the top as you tuck the hips
09:04under.
09:05Basically, bringing your hips to your shoulders, okay?
09:08It's like you're rounding under.
09:11Come on.
09:12Squeeze it up.
09:13Come on.
09:14Keep going.
09:15Last one.
09:16All right.
09:17You know, sometimes I might make you do one or two more, you know what I'm saying?
09:23You know what?
09:24I'm going to tell you this.
09:25While we do these knee sprints, we can get right into this because you guys know what
09:28to do.
09:29Here we go.
09:30Three, two, one.
09:31Here we go.
09:32Lift.
09:33I'm going to tell you guys something that's funny.
09:36Let me tell you about Kristen.
09:37I used to be at the gym, and I'd be like, Kristen, are you counting?
09:40Because I'm burning.
09:41And she's like, I'm not paying attention to how many reps you do.
09:44I'm paying attention to when you're going to reach that max exhaustion.
09:48I said, okay.
09:50But guess what?
09:51My form doesn't break.
09:52Come on.
09:53Push it through.
09:54Push it through.
09:56There we go.
09:57Remember, take the shoulders away from your ears.
10:01Tucking those hips under.
10:0330 seconds to go.
10:05Pushing it through.
10:07Drive the knee up.
10:09Drive the knee up.
10:10Come on.
10:11Yes.
10:12Drive it up.
10:13You're good.
10:14Stay in it.
10:15Stay in it.
10:16There's the control.
10:17Yes.
10:18Keep the burn.
10:19Keep the burn.
10:20Don't get rid of the burn.
10:21Keep the burn.
10:22Eight, seven, six, five, four, three, two, one.
10:23Yes.
10:24Good job.
10:25Remember, if you are on a slippery surface, wipe your floor.
10:40Okay?
10:41It's very important.
10:42Even though we haven't gotten down on the floor in this workout, excuse me, face down
10:46where you're dripping, just wipe your face around the bench.
10:49All right.
10:50We're going to do our third set of triple sevens with the shoulders.
10:53Sit down.
10:54Eight.
10:55We're moving quick.
10:56Come on.
10:57Push.
10:58Four.
10:59Three.
11:00Triple sevens.
11:01Ready?
11:02Right side.
11:03Let's go.
11:04Seven.
11:05Six.
11:06Come on.
11:07Five.
11:08Four.
11:09You got it.
11:10Core tight.
11:11Three.
11:12Exhale.
11:13Two.
11:14And one.
11:15Go to the left.
11:16Seven.
11:17Come on.
11:18Six.
11:19Come on.
11:20Four.
11:21Three.
11:22Two.
11:23One.
11:24Seven in the middle.
11:25Come on.
11:26Seven.
11:27Six.
11:28Five.
11:29Work.
11:30Four.
11:31I'm going to get stuck here.
11:32Three.
11:33Two.
11:34And one.
11:35Woo.
11:36Notice didn't break form.
11:37Just pushed up a little bit and still worked it through.
11:38Okay.
11:39Here we go.
11:40Hitting those glute digs.
11:41Make sure you grab that dumbbell.
11:42Keeping it close by.
11:43It's going to rest on the hips.
11:44Right?
11:45Pull it in.
11:46On the hips.
11:47Roll back.
11:48Scoot yourself down.
11:49Heels into the bench.
11:5090 degrees.
11:51Three.
11:52Two.
11:53One.
11:54Here we go.
11:55Tuck it under.
11:56And squeeze.
11:57Under and squeeze.
11:58Excellent.
11:59Excellent job.
12:00Dig the heels into the bench.
12:01Here we go.
12:02Three.
12:03Two.
12:04One.
12:05Here we go.
12:06Tuck it under.
12:07And squeeze.
12:08Under and squeeze.
12:09Excellent.
12:10Excellent job.
12:11Dig the heels into the bench.
12:12Really isolate that core.
12:13And now put it into the glute.
12:14Come on.
12:15Tuck it under.
12:16Let's go.
12:17Come on.
12:18Squeeze it.
12:19Squeeze it.
12:20Squeeze it.
12:21Don't walk away from this workout being like,
12:22you know, I really could have worked my glutes more,
12:23but I kind of just let it fall.
12:24No.
12:25Go for it.
12:26Go for it.
12:27Last one right here.
12:28Way to go.
12:29That's right.
12:30Excellent job.
12:31We're going to move.
12:45Make it quick, Kristen.
12:50I don't know what you think this is.
12:53Here's three, two, one.
12:54Let's go.
12:55Push.
12:56Come on.
12:57There we go.
12:58One minute of that core.
12:59There we go.
13:00I'm making you move here in split toe.
13:03We got work to do and we're not gonna stop.
13:06We're digging deep, we're digging deep, we're digging deep.
13:09Speaking of digging deep,
13:11how deep are you digging in your abs right now?
13:14Look right down to the bench.
13:16You know what to do.
13:17Drive the knee, fire it up, fire it up.
13:20Come on.
13:21There you go.
13:22Keep that fire.
13:24Keep the burn.
13:2430 seconds to go.
13:25Come on, come on.
13:27Every time that knee comes up,
13:28I want you to squeeze, overemphasize and squeeze.
13:32Come on.
13:32We're isolating, we're defining.
13:35Here we go.
13:36Push it through, push it through, push it through,
13:38push it through.
13:39Yes.
13:40You're right there.
13:41I know this is a point where you might wanna try
13:43and give up, but never give up, people.
13:46Come on.
13:47Just do the best that you can do.
13:49Here's five, four, three, two, and one.
13:55Yes.
13:56Shake it out, shake it out, shake it out.
13:59All right, next we have lateral raises.
14:01Oh my goodness, these are gonna be great.
14:03All right, I'm gonna start with 17.5, okay?
14:06So again, because it's your first time doing triple sevens,
14:10or if you've done this before,
14:10you kind of know where you feel
14:12and how you feel and where you need to be.
14:14So I'm starting with 17.5s.
14:17Same thing with the triple sevens.
14:19We're doing lateral raise right, lateral raise left,
14:22lateral raise together, core is nice and tight,
14:25making sure you come out, push away.
14:29Do the same thing, other side.
14:31Kristen, give them that lovely cue
14:33that you like to give people when they do lateral raises.
14:36Yeah, for the lateral raise,
14:37the best thing is when you're coming out to that side,
14:39make sure that wrist stays below the elbow.
14:41It takes a bunch of the pressure off that elbow joint
14:44and keeps the work right in that shoulder.
14:46Love that.
14:47So it's not just about the muscles,
14:48it's about protecting the joints, being safe,
14:51getting the max benefit from the exercise.
14:54How much weight you got?
14:55I got 12 for my first set.
14:56Okay, all right, here we go.
14:59Three, two, one, here we go.
15:02Right side, lateral raise.
15:03We got seven on the right.
15:05Here's one thing I want you to do.
15:06Try to squeeze those quads while you're there.
15:08Come on, squeeze those quads, squeeze the core.
15:12Two more right here.
15:13There we go, come on.
15:15Ready, let's take it to the other side.
15:17Oh yeah.
15:18Sometimes what I like to do is look at the weight
15:21as it's going up and down.
15:23I like to connect to the weight and be like,
15:26wait, you ain't got on me, bruh.
15:29Come on, there we go, last one right there.
15:31Together, seven, come on, six, squeeze,
15:36five, push it, push it, four, here's three,
15:40two more, two more, two, one more right here.
15:44Yes, excellent, excellent, excellent.
15:47We have a sumo deadlift goblet squat.
15:50This is gonna be really interesting.
15:52I'm gonna show you the exercise
15:53and then I'm gonna show you on Kristen.
15:56Let me grab you a weight.
15:56Kristen has 30s here.
15:58So first and foremost, what you wanna do,
15:59I'm gonna start to the side.
16:01Feet are slightly turned out, knees are slightly bent.
16:04You hit the deadlift, working the hamstrings.
16:07You pull the dumbbell up, feet are already turned out.
16:09Core stays nice and tight.
16:10Come down, push, squeeze the glutes as you come up.
16:14I'm gonna have Kristen do that.
16:15Turn around so we can see how she connects
16:17the hamstrings and the glutes.
16:19So notice, hamstrings are already fired up
16:24and then the glutes pushing, squeezing from under here.
16:28Do one more, just like that.
16:30Remember, you have to change that dumbbell,
16:32hamstrings right into the glutes.
16:34Squeeze at the bottom, pull up to the top.
16:38You know what to do, come on.
16:39Now that she got 30s, I mean, dang.
16:42Let's go.
16:43I'm gonna do 35s, I'm gonna do 35s now.
16:47Here we go, four, three, two, here we go.
16:53Deadlift, right into the goblet.
16:56That counts as one.
16:58Squeeze the hamstrings on the way up.
17:01Goblet, that counts as two.
17:03Good job, everybody.
17:05Very good job.
17:06Choose a weight that's challenging.
17:08Just because I have 35s don't mean you can't go heavier
17:11or it doesn't mean you have to do what I do
17:13and you're not allowed to go lighter.
17:15Come on, there you go.
17:16I'm right here with you.
17:17Kristen's right here with you.
17:19We're pushing, squeezing.
17:22One thing I wanna tell you is really, really important.
17:26When I first started doing bodybuilding,
17:28I had a really tough time going down this low
17:32in my sumo squat, right?
17:35But the stronger my quads got,
17:37the more I did my muscle connection
17:39and engaged from top to bottom.
17:42It just helped so much with me being able to control
17:46and it helped with my range of motion.
17:47So don't be afraid to get stronger, okay?
17:52Here we go.
17:53Pushing, pushing, pushing, pushing.
17:54Come on.
17:57One more here.
17:59And then we have one more rep of each.
18:01Come on, here we go.
18:02Push towards height and then come down.
18:06Yes, way to go.
18:09Working it all.
18:11Okay, now we have this full body crunch.
18:14I'm gonna show you exactly what to do.
18:16Come to your bench.
18:18Now, make sure your head, as always,
18:21can lay on your bench.
18:24Your knees are gonna start at 90 degrees here.
18:28Hands are gonna be here like you're holding a dumbbell.
18:30You extend out, you hit 90.
18:34Come in, isolate the core.
18:36Reach up almost to touch the toes.
18:39Come down at 90.
18:41Extend out and reach up, touch the toes.
18:44It's one minute.
18:45I do not want this fast.
18:46This is not max 30 where you're just like, woo.
18:49You gotta go and control the movement.
18:52The slower you go, the better you'll feel
18:55or the burn you'll feel.
18:56Here we go, three.
18:57Start at 92.
18:59Extend out first.
19:01Come in, reach up.
19:04There we go.
19:06Every step of the way.
19:09Now, what I want you to do is really,
19:11every time your legs are straight, flex the quads.
19:15Fire up the quads.
19:16Come on.
19:18There we go, there we go.
19:20You're moving, you're pushing, you're going.
19:24Come on, I know you feel it.
19:26I know you feel it.
19:27I know it's working.
19:28If at any point you need to take a break,
19:31you could just do one leg
19:33instead of just stopping right away.
19:35You could do one leg, okay?
19:36Come on, here we go.
19:38Reaching in, down, tuck.
19:42Reach in, out.
19:45Feel the burn, feel the burn, feel it work.
19:52Here we go, five, four, three, two, one.
19:58Did I really just say we had to do that for a minute
20:01like three times?
20:03Oh my gosh, what are you doing to us?
20:05That's when I like to say, Jesus, take the wheel.
20:08All right, so what did we do?
20:10We did those lateral raises.
20:12This is your time one.
20:13Set up, think about what weight you want to use now.
20:16I did 17.5s.
20:17I know I can go to 20 pounds.
20:19So I'm going to push it up just a little bit in my weight.
20:22We're going to find those 20s.
20:23I don't know where the 20s are.
20:25Well, I guess I got to go to 25s.
20:28You can borrow mine.
20:30No, because you might need them.
20:31Here we go.
20:32Calling me out again.
20:34That's three, two, lateral raise.
20:37Right for seven.
20:39Actually, this is the perfect time for me to take
20:42a heavier weight because this is another exercise
20:46where you can get stuck, okay?
20:50Pushing through one more here
20:52and then take it to the other side.
20:54Now, Kristen was the first person I saw
20:57to not do range of motion
20:59and still isolate those shoulders.
21:02Let's talk about that just a little bit more, Kristen.
21:06Yeah, it's always hard.
21:07Everyone wants to finish the motion.
21:09They think that's the only way to get the exercise
21:12to hit the shoulder,
21:13but you actually will put more work in your triceps,
21:15the traps, if you try to force a motion
21:18that should not be going there.
21:20Now, check this out.
21:21She's going all the way up.
21:22I'm just getting stuck here because it's heavy.
21:24Last one, push.
21:26Not to step in front of you.
21:27Oh, I was like, I got stuck too.
21:29But we get stuck and it's okay,
21:30but I'm just going to show you that for next time.
21:33Instead of being like this,
21:34because a lot of people go like this, right?
21:37They throw that.
21:38No, just remember, wrist below the elbow, boom.
21:42You can still fire up the side of those shoulders.
21:46All right, sumo deadlift goblet squat.
21:50Hold on, hold on.
21:52Because I pushed Kristen last time.
21:53I'm going to 45 this time.
21:55I was going to say, you better go up this time.
21:57You better grab that weight too, girl.
21:59Here we go.
22:00Here we go.
22:01Three, start with the hamstring.
22:03Three, two, deadlift.
22:04Here we go.
22:06Hamstring, come up, sumo.
22:09Ooh, felt that right away.
22:11Make sure you switch.
22:13Firm grip when you switch, okay?
22:17One thing I'm going to go over here to Kristen on.
22:19This is like so important.
22:21It's something that like was super inspiring to me
22:24during my journey.
22:25When Kristen goes down to her squat,
22:28I'm going to try to do this, but move at the same time.
22:30You don't do this at home.
22:31Turn to your side here.
22:33Yes.
22:34Here we go.
22:34Come around the side.
22:36One of the things that a lot of people do,
22:37if you can kind of get both of us,
22:39when people go in for their squat,
22:41they stick their butt out like this, right?
22:43Notice how Kristen, when she comes up in that sumo squat,
22:47notice how straight her back stays.
22:50And that's where I wanted to get to.
22:51I wanted to be able to do the move
22:54and then sit up nice and straight
22:56and come down instead of sticking that butt out,
22:59putting pressure on the back.
23:01So try to get to that point or lessen the weight.
23:05Really stretching out your quad as you go down.
23:07Squeezing the glute when you come up.
23:09Come on, you got it.
23:10You got it.
23:11Last two.
23:13I'm not even going to do these last two
23:14because y'all are going to be like,
23:15Shanta, you just tried to take a break.
23:16No, I want you to get your life
23:19and I want you to get the muscles.
23:21Come on, here we go.
23:21Is this the last one?
23:22Last one.
23:23Last one right here.
23:25Good job.
23:27Back to the full body crunch.
23:29You know what, Kristen?
23:30You know what we're going to do on the next one?
23:33You're going to come over to me on that sumo.
23:36You're going to-
23:37I like that sound.
23:37You train me how you do at the gym and kill me.
23:40That's good.
23:41That's going to be fun.
23:42I don't know if I want them to see that, but let's go.
23:44Here we go.
23:45Three, two, 90.
23:47Here we go.
23:47Extend up and down.
23:50Out and in.
23:53I'm going to go, Kristen,
23:54you still go your speed.
23:56I'm going to go super slow
23:58because I want people to know the difference.
24:00You can do Kristen's speed,
24:04but if you can and you gain control of the core
24:07and use that time under tension that we've been talking about
24:10in other workouts here in split two,
24:12you'll see how much you can engage just a little bit more.
24:17Even sometimes when people are like,
24:19I can do 75 pushups in a row.
24:22I'm like, but can you do 75 slow pushups in a row, right?
24:26And I'm not saying that you have to-
24:28I'm so annoying.
24:30I'm not saying that you can't celebrate
24:32how many pushups you can do,
24:34but if you can do half of that slowly
24:37because you're engaging more,
24:38it's going to feel even better.
24:41Here we go.
24:41Five, four, three, two, and one.
24:48I don't know why.
24:51I truly don't know why.
24:52I just allow Kristen to come over to me to the sumo squat.
24:55I love this plan.
24:56You love this plan.
24:59But let me tell you,
25:00the reason why I want you guys to see it
25:01is because I get trained too.
25:03Like I don't just show up here like, yeah,
25:05you know, I know a lot.
25:06I've been in fitness for 25 years,
25:08but it's also very important for you guys to know
25:09that I still train on a daily too.
25:11And when I push myself by people, with people,
25:14specifically Ms. Kristen.
25:16Here we go.
25:17Lateral raises.
25:18Three, two, one.
25:21I'm sticking with these 25s.
25:23As you know, last time I struggled a little bit.
25:25So I'm just going to stay there with that.
25:27Okay.
25:28Knowing how to get stuck,
25:29still using the shoulder correctly.
25:33You can still push through.
25:35One more right here.
25:37Keep the core nice and tight.
25:38Yes.
25:39There we go.
25:40Other side.
25:41Now this is one of those workouts where I love to say,
25:44even though we're working a full muscle group,
25:47we're still also focusing on the details.
25:50Okay.
25:51So when you're squeezing like this,
25:53when you're isolating,
25:55give me one more here.
25:56When you're isolating, now both together,
25:58you're focusing on the details.
26:00So here we go.
26:02Take it out and in.
26:03So here we go.
26:04I'm going to put this down
26:05because Kristen's going to come over to me
26:06for the next exercise.
26:07Kristen purposely gets stuck
26:09and watch where she pulls from.
26:10I'm pointing.
26:11So she's getting stuck.
26:12She's not coming up here,
26:14but she's still, last one here,
26:16working right there.
26:18So next time you do that work.
26:21Oh Lordy.
26:22This is fun.
26:23You better pick up a good weight, Sean.
26:25Okay.
26:26All right.
26:27So since you guys are going to see me get trained,
26:29I'm going to take fifties.
26:31I don't know why I'm doing this.
26:33I'm going to take fifties.
26:34Here we go.
26:36Hamstring.
26:36Kristen, coach me through and coach them too.
26:39Here we go.
26:40Flat back, belly button in.
26:43Bring that weight up.
26:44Drop it down.
26:44Keep those abs engaged as you drop.
26:47Hinge, belly button in.
26:48Sit it back.
26:49Drive it up.
26:51Squat it down.
26:52Squeeze.
26:53Find that connection point from the bottom.
26:54Big important spot, you guys.
26:55Connect to that muscle before you even start moving.
26:58So connect to the glute and bring it up.
27:02Squeeze from here.
27:03Bring it up.
27:04Squat it down.
27:05Connect right here.
27:06Drive and squeeze.
27:07Perfect.
27:08Nice work.
27:09Keep going.
27:10Keep that belly button in.
27:12Abs stay engaged the entire time.
27:15You can see his glutes pumping
27:17as he goes through this exercise.
27:18Really keeping it engaged.
27:21There we go.
27:23You love this, don't you?
27:24This is fun.
27:24This is great.
27:25I could do this all day.
27:26I was gonna say, she loves this mess.
27:28Let's go.
27:29Come on.
27:30Stay with it.
27:32Good.
27:33Draw it in.
27:34Squeeze.
27:35Squeeze.
27:36Perfect.
27:37Drive those hips back.
27:38Connect to that glute.
27:39Pull it through.
27:41There we go, Sean.
27:43Now he's breathing heavy.
27:46Good.
27:48We're getting so many muscles activating right now.
27:50We're driving that metabolism up.
27:53More muscle means more burn
27:55when we're not doing anything.
27:56And we all love that.
27:58Come on, girl.
27:59Nice work.
28:00Come on.
28:01This is the last one.
28:02Bring it up.
28:03Bring it up.
28:03Squeeze.
28:04Perfect.
28:05Now at the gym, she would make me do five more.
28:07But-
28:08I thought you were done.
28:09Thank you guys for saving my life.
28:10Here we go.
28:12We're hitting the full body crunch now.
28:14Thanks, Kristen.
28:16Got a little bit of-
28:18Sure it was.
28:19Here we go.
28:20Four.
28:21Three.
28:22This time let's extend out first.
28:23Let's go.
28:24Out.
28:25In.
28:27Up.
28:27Now Kristen and I are gonna flip the script here.
28:30She's gonna go super slow
28:32so you can see how she moves slow in her body.
28:35And I go a little bit faster.
28:38Okay?
28:39Still engaging.
28:40Both of us still engaging, still pushing through.
28:44But just working it in a way that we can keep control.
28:47The difference is,
28:49if you can control your core
28:52in both ways of movement,
28:55that's when you've reached 100% effectiveness, okay?
28:58If you have a hard time going slow like Kristen,
29:01you're wobbling,
29:03or you're feeling like your back is arching,
29:05maybe you just need to go just a little bit more speed
29:08to have some momentum and engagement.
29:11Not out of control.
29:12Or vice versa.
29:14Okay?
29:15Here we go.
29:1610 seconds.
29:17Come on guys, push.
29:18Push.
29:19Push.
29:20Four,
29:21three,
29:22two,
29:23and one.
29:24Oh man.
29:25Oh my gosh.
29:27My abs are on fire.
29:29All right, we're hitting some upright rows.
29:33Same thing.
29:33We're doing the triple sevens in the upright row.
29:36Here we go.
29:37I want you to start with your palms
29:41right over your what?
29:42Your quads.
29:43When you come up,
29:45push it out.
29:46Push it out.
29:47It's right side only,
29:49then left side only,
29:50and then core is tight.
29:52We hit them together.
29:53Right now I have 30s.
29:54How much do you have?
29:5515s.
29:56Just 15s.
29:57When I'm at the gym and I use a straight bar,
29:59I've done over 100 pounds, okay?
30:02But I'm doing unilateral movements,
30:04which means I'm doing one arm at a time.
30:06So I'm gonna be more effective,
30:07less weight, more control, more isolation.
30:10Here we go.
30:10Three,
30:12two,
30:13one.
30:14Let's go.
30:15Keep the dumbbell close to your body.
30:17Almost like you're lifting up your shirt
30:19to show your abs, okay?
30:22Here we go.
30:23Lift it up, lift it up.
30:26Two more.
30:27Here we go.
30:28One more right here.
30:29And we take it to the other side.
30:30Actually, I have a little story.
30:32So y'all know my first workout program was Hip Hop Abs,
30:35right?
30:35Well, Hip Hop Abs Infomercial came on
30:37and I was like the most popular guy on the street.
30:39And you know what?
30:40They would always come around to me and be like,
30:42can you lift up your shirt?
30:44Can you lift up your abs?
30:45I'm like, last one here, then we go together.
30:47Now bring them together.
30:49I never realized that it would help with my upright rows.
30:53Hey, come on.
30:55Push.
30:56So just act like Shanti walked up to you on the street
30:59and was like, yo, can I see your abs?
31:02Two more.
31:04Give me one more here.
31:06Lift.
31:07Woo.
31:08All right, we're doing a reverse lunge.
31:09Leg kick back, holding the same weight.
31:12Starting with your right leg forward.
31:15So it's a reverse lunge.
31:16So you're already in this position.
31:18You're gonna come down.
31:19You're gonna squeeze the quad as you come up.
31:20That back leg lifts to flex the glute.
31:23Then you come in and down.
31:25Kristen, can you just turn around for them really fast?
31:28All the way around?
31:29All the way around.
31:30So come on this side.
31:32There you go.
31:33You see, she goes down.
31:35There's the lunge.
31:36You come up, squeezes that glute up top.
31:39Doesn't matter.
31:40This is not an extension like you're kicking.
31:44She just slightly bends that knee
31:46to really focus on the entire gluteus muscle, okay?
31:50Here we go.
31:51Let's push.
31:52And five.
31:54Right foot forward.
31:55Four,
31:56three,
31:57two,
31:59one.
32:00Here we go.
32:00Down, up, and this.
32:04There you go.
32:05I'm worried less about range of motion
32:07and more about activation here, okay?
32:10Activating the quad when it comes up and your glute.
32:14Now, because I'm doing a balanced exercise,
32:17I like to look three feet in front of me on the floor
32:19so I don't fall over.
32:20Especially when I'm 60 pounds.
32:23Come on.
32:24There we go.
32:27I know you feel it.
32:28I know you feel it.
32:29Keep the core tight.
32:31Here we go.
32:32Squeeze.
32:33Two more right here.
32:37One more right here.
32:38Yes.
32:40Let's switch to the other side.
32:41Here we go.
32:42Three,
32:43two,
32:45one.
32:46Here we go.
32:46Down.
32:48Squeeze.
32:50Down.
32:51Fire up the quad.
32:52Squeeze the glute.
32:53Slightly bend the back leg.
32:56Here we go.
32:58Squeeze the glute.
33:00Woo!
33:01Oh my gosh.
33:02Come on.
33:03Legs are on fire.
33:05There you go, guys.
33:06Stay in it.
33:07Stay in it.
33:08Stay in it.
33:10Keep the balance.
33:13Here we go.
33:14Breathe through it.
33:15Just breathe through it.
33:16Sometimes you need to breathe through it.
33:18Come on, stay connected.
33:20Last two right here.
33:22Come on.
33:23And one more.
33:24Come on, here we go.
33:27Oh!
33:28Woo!
33:29Feel it.
33:30All right.
33:31You should feel it in your quad,
33:33activating the glute.
33:34We're going to oblique.
33:36Knee to elbow on the bench, okay?
33:39So, coming down, same as we did
33:42with those knee drives here,
33:43except this time we're taking it to the oblique,
33:46to the outside.
33:48You know, I do this one all the time.
33:51Here's your oblique right here.
33:53Right in there.
33:54So when that knee comes up,
33:56drive and squeeze there.
33:57Here we go.
33:58Four,
33:59three,
34:00two,
34:01one, minute, go.
34:03Here we go.
34:05It's a step switch.
34:07Now, on this one,
34:09the leg that's on the ground,
34:11I want you to fire up that quad.
34:13Kristen, why is it important to fire up that quad?
34:15Keeps the core engaged.
34:17It activates the quad and the glute,
34:19so you get stronger, full body here.
34:22Come on, here we go, guys.
34:24Wait to go.
34:25Push it in there, push it in.
34:27Yes, yes, yes, yes, yes.
34:32Also, like I've said before,
34:34one of the reasons why I like to fire up that quad
34:37is because it sets up the foundation
34:39for you to fire up the entire body.
34:41If sometimes you have a hard time
34:44firing up the abs on our own,
34:46because there are plenty of people out there
34:48who say,
34:48Shanti, I don't know how to fire up my abs.
34:50I don't know how to tighten my core.
34:53So sometimes you have to start in another place
34:55to get there.
34:56Four,
34:58three,
34:59two,
35:00and one.
35:02All right.
35:03We don't have much time.
35:04We're hitting those upright rows again.
35:05I'm going to go up and wait.
35:08I'm going to hit 35s,
35:10but
35:12I'm going to drop back down to the 30s for those lunges.
35:17All right.
35:18Push.
35:19We're going to hit these 35s for this upright row.
35:22Here we go.
35:23Three,
35:24two,
35:25seven, seven, seven.
35:26Come on, triple sevens, right side.
35:27Come on, lift up.
35:29Come on, drive up.
35:31Remember,
35:32lifting up the bottom of that shirt,
35:35pushing the elbow out.
35:37Last two here.
35:39Give me one more on this side.
35:41Take it to the other side.
35:41Here we go.
35:43There we go.
35:44Push it up.
35:45Pose to the body.
35:47I'm starting to feel the pain.
35:49Even here, get a little bit stuck and it's okay.
35:52Last two here.
35:54And one more.
35:56Here we got seven up the middle.
35:58Seven.
35:59Drive the elbows out.
36:00Six.
36:01Palms to the body.
36:03Five.
36:05Four.
36:07Three.
36:09Two.
36:10And one.
36:14I am not even going to lie.
36:16I'm fully dreading this exercise.
36:19Here we go.
36:20That was burning last time.
36:22Here we go.
36:23Right before we,
36:24left leg back, lunge position.
36:26Three, two, one.
36:28I'm going down.
36:30I'm looking at the floor for balance, okay?
36:33Squeeze the glute in the back.
36:35Core is tight.
36:37Now, try to squeeze that quad as you come up
36:44and the glute at the same time, okay?
36:47It's really kind of the best of both worlds.
36:49Instead of looking at, like I do sometimes,
36:52like, oh my gosh, it's hurt.
36:53Look at it.
36:54It's the best of both worlds.
36:56You're hitting the quad and the opposite glute
36:59at the same time.
37:00Last two.
37:01And one more here.
37:02Good job.
37:04Here we go.
37:05Three, two.
37:07Other side.
37:08Ready?
37:09Here we go.
37:10Come on, lift it up.
37:12And down.
37:13Squeeze.
37:14And down.
37:15There you go.
37:16Fire it up, fire it up, fire it up.
37:20Stay in it, guys.
37:20You're so good.
37:23Here we go.
37:24Chest up.
37:25Shoulders down.
37:27Pushing through.
37:29Look in front of you on the floor.
37:31Keep the balance.
37:33Squeeze and power up.
37:35Come on, way to go, way to go.
37:37Last two right here.
37:38Come on, you got it.
37:40And one more with the squeeze.
37:43All right, here we go with those oblique knee to elbow.
37:49Here we go.
37:51And five, four.
37:53On the bench.
37:54Three, two, one.
37:57Here we go, lift.
37:59There we go.
38:00Remember, drive the shoulders down.
38:03Core engaged in the obliques.
38:08Fire up the quad when it hits the floor, okay?
38:13Right now you know where every single one
38:15of those things are so you can work through.
38:19Yeah, come on.
38:21It's all about the control here.
38:23It's all about the control.
38:25How much control do you have?
38:29Come on, push it through, push it through.
38:31We're more than halfway there, guys.
38:33Come on.
38:35Stay in it.
38:38Breathe through.
38:39Tuck those hips under and move it in.
38:42Come on.
38:44Way to fire it up.
38:47Come on, eight, seven, six,
38:51five, four, three, two, one.
38:57Oh yeah.
38:59Oh, we have one more set here.
39:03Okay, now you know what you gotta do.
39:06Now, do you need to increase?
39:07Do you need to decrease?
39:08Do you need to stay the same?
39:09This is a point in a workout
39:10where you're gonna start to hit some fatigue
39:13and that's really, really good.
39:14It's also the point in a workout
39:16where you're gonna wanna be like,
39:18well, can I skip out on this?
39:21No, dig deeper, grab the weight, let's go.
39:24Upright rows in five, four, three,
39:29triple sevens on the right, let's go, come on.
39:32Here we go, yes, two, come on,
39:36three, push it through, four, chest up,
39:41five, stay with me, six, and seven, other side.
39:46Come on, come on, come on, feel it, feel the work.
39:49Come on, push it through.
39:52Looking good, looking good, looking good,
39:54looking good, looking good.
39:56Elbow out, last two here, give me one more.
40:01Together for seven, seven, come on,
40:04six, chest up, come on, feel the burn,
40:07five, four, three, last two here.
40:14One more, come on, woo!
40:18Reverse lunge, leg kick back.
40:22Now, I'm gonna do something,
40:23even though I'm able to work my way through this,
40:26sometimes when we get fatigued
40:28and we wanna keep the same weight,
40:30but you're not able to manage it, it's okay.
40:32Your body is fatigued right now,
40:34so I'm gonna drop to 25s, I had 30s before,
40:36just to have more control
40:38and I can activate a little bit better.
40:40Here we go, three, two, reverse lunge position,
40:43here we go, down and squeeze, down,
40:47squeeze, core stays nice and tight,
40:50squeeze, what?
40:52The quad and the glute in the back, make it work.
40:57Come on, way to push, way to push, way to push,
41:00way to push, way to push, way to push.
41:02Good job, Kristen.
41:03The burn is real.
41:05It really is, come on, there we go.
41:10Two more on this side, guys, we're there.
41:14And one more and switch sides,
41:16three, two, one, here we go.
41:20All right, here we go, let's power through,
41:22let's power through, I'm right here with you.
41:24Kristen's right here with you, come on.
41:26We won't let you fail, okay?
41:29Keep confident in your mind.
41:32Even if you have to go a little bit slower,
41:34just stay confident, stay strong and dig.
41:38This is where you gotta dig.
41:40Things get rough, come on, push.
41:43Remember, you're always in control.
41:45Come on, stay in it, stay in it, stay in it.
41:47I know I say stay in it a lot,
41:49but that's because I don't want you to fall out.
41:51Last one here, oblique, knee to elbow.
41:58Holy cannoli, and I don't even eat cannolis, honey.
42:01I don't even eat no cannolis.
42:03I don't even know why I said it,
42:04but that's what I thought about.
42:06Here we go.
42:07That's how bad it burns.
42:08I wanna eat a cannoli.
42:10Three, two, one, here we go, let's go.
42:13Push, oh yeah, come on, come on.
42:18Power through, let's go, let's go.
42:23Stay with it, stay with it.
42:27Details, details, come on, focus on the obliques.
42:32Tuck under, feel it, fire up that quad.
42:35Don't forget to fire up that quad when it touches the ground.
42:38Hey, Matt, come get my quads.
42:41I'm gonna stay in the back.
42:43See that quad fires up, and then it fires up.
42:48Come on, keep going, you got it, you got it.
42:52Come on, you're right there.
42:54Fire up the quad when it hits the ground.
42:56Don't have to go fast, you can go at your own tempo,
43:00but also engage the core from the bottom to the top.
43:04Eight, seven, six, five, four, three, two, one.
43:10Three, two, and one.
43:16Okay.
43:17I'm dripping.
43:18All right, I'm just gonna let y'all know,
43:23it's about to get ugly.
43:24This is the first time and the only time
43:27in the entire Dig Deeper land
43:30that I'm gonna tell you to grab a lightweight,
43:33a light set of dumbbells.
43:34I'm gonna grab seven and a half.
43:36You're probably like, Sean T., why are you skipping out?
43:39I'm not skipping out, I'm skipping in
43:41to a Dig Deeper moment.
43:42Let me show you what you're gonna do.
43:44Looks easy, however, if you get stronger,
43:47you can do more perfect.
43:49What you're gonna do,
43:50you're gonna hold the dumbbells out at 10 and two.
43:53You're dropping up and down for seven on the right,
43:58then seven on the left, then six on the right.
44:01Six, five, five, four, four, three, three, two, two,
44:04one, one, one, one, one.
44:07Okay, I do dance like that at the gym.
44:10100%.
44:11It is gonna burn, it's gonna burn.
44:13If you have to take that moment,
44:15make sure if you do drop your hands down,
44:16drop slowly, push the knuckles all the way to the ground,
44:19and then come back up
44:20because I know it's your first time doing this.
44:21Here we go, remember, I have seven and a half.
44:22What you got, Kristen?
44:23I got fives.
44:24Four, three, two, here we go, drop it down.
44:29Seven, core is tight, six, come on.
44:33Five, stay with me, four, way to go.
44:37Three, come on, two, and one.
44:43Other side, seven, hands at 10 and two,
44:45like you're driving a car.
44:47Come on, push it, five, yes, yes, four,
44:52three, two, and one, here we go for six.
44:58Six on the right, five, come on, come on, you got it.
45:02Four, stay with it, dig, dig, dig, three, come on.
45:05Last two, woo, other side, six, come on, five,
45:12come on, come on, four, you're gonna hate
45:14the number seven after this, come on, let's go.
45:18Come on, come on, last one, here we go.
45:21Five on this side, five, come on, four, three, two,
45:29one, five on the left, five, come on, four,
45:34three, two, one, here we go, four on the right.
45:39Four, come on, three, hold on, two, one,
45:45four on the left, four, come on, Kristen, you got it.
45:48Three, two, one, three and three, come on, we're almost there.
45:53Three, come on, two, one, three on the right,
45:58come on, three, two, one, two and two, come on.
46:03Two, one, other side, two, and then one and one,
46:08let's finish strong, one and one, oh.
46:16She's gonna hold them.
46:22Oh my God, this is absolutely terrible.
46:26But this just goes to show,
46:28I knew you were gonna be right there in my face.
46:30This just goes to show you that it doesn't take heavy weight
46:35to get the results that you want.
46:36What it takes is you having control.
46:39If you haven't done this program all the way through,
46:41getting through that would have been even tougher
46:44because I didn't teach you how to actually use the muscle
46:47and to dig deeper from step and moment number one.
46:52Let's cool down.
46:53Oh man, how you feel?
46:55Kristen, you know how you cool.
46:57Kristen, you cool them down today.
46:59Go ahead, you cool them down, I'm gonna follow you.
47:01Let's just open up that chest here for a second.
47:03You'll feel your arms.
47:08Oh my gosh, take that right arm across the body.
47:13And breathe through, okay.
47:16Switch it up, take that left across.
47:19Oh my gosh, that was brutal.
47:24It was brutal.
47:25Right arm up and over.
47:27Yes.
47:34Good, switch arms.
47:40I'm still breathing heavy.
47:42Let's take two deep breaths.
47:48One more.
47:53All right, you guys did a really good job today.
47:55I know it was tough, but here in Dig Deeper Land,
47:58we have to push, we have to go and always dig deeper.
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