- 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! Welcome to Steady State 2 with Kristen and I. Listen, this is just time so you can
00:15have fun, you can chill, you don't have to stay in rhythm with me, you can just move and have a good
00:20time. But most importantly, we're going to keep your heart rate at a steady state, but I'm also
00:26going to work you a little bit and maybe revisit some of the things you learned in a workout.
00:29Kristen is ready to go. Come on, we'll keep it here. Start to bend your knees. Come on, let's
00:37fire up the quad. Let's go. Push. Just drop the arms down to the side. Relax the shoulders down.
00:43Push them away from your ears. Keep the core nice and tight as we go through. You know what I'm
00:48saying? I'm here with you and you're here with me. It's Steady State 2, so we're gonna have a little
00:54bit more fun today because I want you to focus today. We push through. Give me eight more from here.
01:02Seven, six, five, four, three, two, one. We're gonna do a side raise. Ready? Let's go. Lateral raise here.
01:08Push. All right, stay with me right here. Again, start to bend the knees. Put some power in the core.
01:17We're gonna bring that heart rate up and we're gonna keep it at a place where you feel really
01:21good. It's not going to go too high, but if for some reason your rate of perceived exertion is too
01:27much, just slow it down or don't bend the legs as much so you can stay in the zone. Here we go.
01:34Four, three, front raise. Let's go. Push. Yes, you got it. Stay here. A lot of the movements are very
01:43simple with the side to side movement, but what's most important is we want to stay in a place
01:48that number one, you feel good, you can move it, and you can do it. I said move it and do it. Move it
01:55and do it. Hey, come on. You got it. Give me eight more here. Ready? Four more. Four, three, push, press.
02:07Take it up. Let's go. Push. Push up. Yes. All right. We're about to get in it. You're gonna start to move.
02:16I want you to push through these shoulders like if you were working out. Fire up. You can still use
02:21my muscle connection. Let's go. Stay in it with me. You're gonna give me eight more here.
02:31Seven. Keep going. Watch me. Four, three. Join me now right here. Let's go. Take it out. Come on.
02:40Push. Open up. Open up the shoulders. Shoulders down. Let's go. And push. Yes. When you close,
02:49you can tighten up that core even more. Yes? Stay with me. Now, bend the knees a little bit.
02:57You'll start to move. We're gonna hit two and two in a second, okay? Your heart rate will go up just
03:03a little bit, but I'll keep you there. Here we go. Two right, two left. Take it back. Two. Other side.
03:10Hey, let's go. You can even look back at the side like, hey. Come on. Come on. Or you can
03:20just smile like Kristen. Kristen is smiling and moving, but we got you, okay? Stay with me.
03:29Start to bend the legs a little more. Push. Goal is to keep your heart there. Here we go.
03:36Four right this side. Four, three, two. Other side. Let's go. You got it. Keep the core nice
03:44and tight. Other side. Push. Yes. Other side. Let's go. Come on. Push it through. Keep it going.
03:54Yup. Come center. Push. Other side. Let's go. Come on. Last time to the left. Here we go.
04:06Good side to side. Here we go. Push. Come on. Hey. Come on. Now, what I want you to do
04:17is really close the feet, okay? Push the wall. Push the wall. Fire up the triceps.
04:25You're there. Stay with me. Eight more. Seven. Watch me here. I'm opening, closing. Three,
04:36two, one. Join me now, Kristen. Let's go. Push. Come on. Hey. Pull it in. Come on.
04:44I also want you to squeeze the back here, okay? Don't just squeeze the core. Squeeze the back,
04:50upper back as you go. Stay in it. Come on. Push through. Give me eight more here. Eight,
05:01seven. You're going to keep your knees together. Squeeze them. Chest open only. Slow, slow, slow.
05:09Yes. Open. Close. Open. Yes. Your shoulders feel it. Core tight. No. Focus on my knees here.
05:17Squeeze the inner thighs. Yes. Stay with me. Core is tight. You push it tight. You move it tight.
05:28My muscle connection will keep that heart rate up. Squeeze. Engage right here. Four. Keep the
05:36arms out. Let's pulse. Come on. Squeeze it. Go. Breathe it. You squeeze and squeeze the core
05:45with it. Come on. We're here. Hey. Fire it up. Fire. Fire. Fire. The quads. Fire. Fire.
05:58Burn it in the shoulders. Four, eight, seven, six. We're going side to side. Eagle two and two.
06:07Let's go. Two. Take it back to the other side. Slightly bend over here. Core is nice and tight.
06:13You're in the hinge position. Keep the heels into the ground here right now. Come on. Let's go.
06:20Push. When you're bent over, your core has to stay tight. Stick the butt out. Chest is up. Come on.
06:28Stay here for four, three, two. Shorten up the movement. Four to the right. Shorten up.
06:38Pull the band. Three, two. Other side. Act like you're pulling the band apart. Hey. Let's go.
06:46Come on. Yes. Take it back. Other way. Yes. You're good. Come on. Push with me. Three. Other way.
06:58Watch me right here. Stay with Chris, remember. Watch me. You got three. Up, down. Three pulls.
07:07Up, down. Let's go. Three, two. Reach. Down. Other way. Three, two. Reach. You're there.
07:16Two. Reach. Go. Yes. Come on. Put it into the calves and the quads and reach. Let's go.
07:28You're there. Two more. One more right. One more left. Reach up. Last one right here.
07:36Reach up, down. Low impact jack. Okay. You can bounce if you want to.
07:44Just a little bit. If you don't even want to bounce that hard, you can keep it really low.
07:51Okay. It's all still low impact. Yes. Stay with me. Give me eight more here.
08:01Seven. We're going. Two right. Two left. Move the jack. Come on. Two. Other way. Yes. Let's go.
08:12Push. You're on your feet, y'all. We're moving. Heart rate is in a decent position
08:21for you to burn. Let's go. Come on. Push through. Give me four more here. Then we're going to go
08:31back to that eagle bent over four, pulling the band apart. Three, two, one. Take it down. Four.
08:38Pull. Two. Other way. Let's go. Squeeze. Yes. Yes. Other way. Come on. Push. Squeeze. Other way.
08:49Let's go in it. Come on. Come on. Four, three, two, one. Other way. Four, three, two. Yes.
09:00Now, take it back one other way. You're going to give me two with a slow jack. Look.
09:08Here's two. Slow jack. Up. Down. Two. Slow jack. Up. Down. Two. Squeeze it. Come on.
09:19Two. Jack arms. Squeeze. Let's go. I'm with you. Core is tight. Come on. Push through.
09:29You got it. Four, three, two. Step knee. Step knee. Step knee. Yes. Get that core nice and tight as your knee comes up.
09:45Push. Push. Yes. Fire it up. Let's go. Come on.
10:00Give me four. Three. Right away, you're going to step down to a squat pull. Step down. Squat pull.
10:08Down. Come on. Yes. Core tight. Stay in it. Push through. Come on. Keep the knees behind the toes.
10:17Push forward. Butt back. Core tight. Let's squeeze the glutes while we're down there.
10:23That will keep the heart rate in a good place. Using a large muscle group right now.
10:28Your legs. Eight. Seven. Four more right here. You're going to step left. Right knee. Let's push that up.
10:39Come on. Yes. We just repeat. Push it through. Again, tighten through the core. Yes. You got it.
10:50Keep pushing through. Just work it. Come on. Got it. Stay with me. Come on. Here we go. Four, three.
11:04Here's two. Give me three squats. Three pulses. Three, two. Right knee up. Push. Three, two.
11:13Left knee. Push. Fire up the abs when you go up. Yes. Here's three. Two. Knee. Push. Come on. Let's go.
11:24Feel it in the body and in your core. Two more. Three, two, one. Up. One more on your left side.
11:35Then just squat knee starting here. Squat. Pull. Squat. Pull. Squat. Sit it down. Yes. Come on.
11:47Yes. Keep it in your core. No matter what. Breathe, but keep it in your core.
11:54You're going to feel it. Stay with me. Push with me. Squat with me. Work with me.
12:03Stay with me. You're a boy, Shanti. Give me two to the right. Squat down right. One more time.
12:09Right side. Take it to the other side. Go. Two left. Lift. Stay with me. Over here.
12:16Pull and do it again. Left side. Can you take it a little higher while using your core some more?
12:24Squeeze. Two left. Let's go. Push through. Two more. One more each side of pairs.
12:33One more right here. Left side for two. Get low. Pulse. Down. Pulse. All right. You're feeling it.
12:43Woo. You're going to look to the ground and be like, ground. I'm a ground. You. Come on. Let's
12:53go. Come on. Like you're about to eat some ground turkey. That's going to make you slim and trim.
13:02Come on. Get ready. Four. Three. Uppercut. Let's go. Come on. Come on. Down, up. All right.
13:10We're moving. Yes. The sweat is there. You're just with me. You're just with me and Kristen.
13:17We're here to push you through. Come on. It's all motivation. Start to bend the knees a little bit
13:23more. You're good. I know you got it. Push. Here's eight, seven, four more. We take this to fast
13:36uppercuts. Let's go. Come on. Come on. Hey. Hey. Get those abs. This is what happening in the abs.
13:49Hip hop abs all day long, but we ain't doing that. Come on. Come on. I got to throw back
13:58to myself, right? If you can't love yourself, how the hell are you going to love somebody else?
14:03Get ready. Four more. Four. Three. Hook right only. Let's go. Hook. Come on. Take it in your
14:11oblique. Hey. Push through. You're in it. We're here together, right? That's how we work. Let's
14:21try to tuck that hip under while that heel's coming up to work the abs even more. You have
14:29eight more. Eight, seven, six. Four more here. Three. Left side only. Let's go. Push. Come on.
14:40Take it up. Hey. Push through. Come on. Tighten up the core. You got it. Stay in it. Let's push.
14:53Push. Come on. Push. Let's go. Eight, seven, six. You're going to have eight uppercuts.
15:07Let's go. Eight, seven, six, five. Hook for four. Four, three, two. Uppercut. Come on.
15:15Eight, seven, six. Hook for four. Four, three. Still putting that abs. Upper. Push.
15:24Hey. Hook it out. Come on. Push. Let's do it again. Push. Let's hook. This time,
15:36four uppers to hook. Four. Hook it out, two. Again, four. Hook it out, two. In the core, y'all. Four.
15:46Two. Let's go. Push. Hook. Stay in it. Give me more. Give me more. Hook it out. Come on. Let's go.
15:57Push. Hook. Let's go. Hook. One more round, then we get low. We only hook here. Stay hooked.
16:08Push. Push. Hook it up. Put a little more in the legs. Give me a level change. Take it low. Come on.
16:17Yes. Come on. Push through. Come on. You got it. Stay with me. Stay with me.
16:27Push through. Give me eight more here. Seven. Here we go. Three. Move four times to the right.
16:38Four. Three. Give me four knees up right here. Push it. Three. Two. Other way for four. Four.
16:46Three. Two. Knee for four. Four. Three. Act like you're striking something up here. Go.
16:53Four. Three. Two. Strike it in. Four. Three. Two. One more that way. Three. Four up here.
17:04Four. Three. Two and two right here. Come on. Two. Knee. Push. Two. Knee. Go. Core. Come on.
17:16Knee. You are there. Come on. Enjoy the moment, y'all. Just enjoy the moment. Just stay in it and push.
17:26Push. Keep it going. Two more. Yes. One more over here. A little concentration.
17:36Jump up low and pat. Okay. Look at this. Get my feet. I'm not jumping. Just doing a little bounce.
17:46Okay. Little bounce here. Keep the core tight. But on this, if you want to go around your house
17:54and be like, hey, if you're getting ready for a wedding and you want to be like, you can do this.
18:04Here we go. Go. Four knees right side. Four. Three. Jump rope for eight. Eight. Seven. Six.
18:13Five. Four. Four. Four. Three. Jump rope for eight. Four. Keep it low. Three. Two. One. Here. Four. Three.
18:25Jump rope for eight. Eight. Seven. Six. Five. Over here. Four. Three. Jump rope. Here we go.
18:34Four. Three. Two knees. Four jump rope. Two knees. Four jump rope. Four. Use your arms. Two knees.
18:42Four jump ropes. Two knees right side. Four jump ropes here. Left knee. Yes. A couple more rounds here.
18:52Knee. Jump rope. Knee. Jump rope. Knee. Jump rope. One more time. Left side. We always do two and two knees,
19:06but it's knee up and over. Knee. Up and over. I want you to plant the feet. Use the core.
19:15Push. Now, not put this on the ground. Squeeze that glute. I know I'm asking for a lot,
19:22but we're practicing that mind-body connection. What do you feel right here? Push. Eight. Seven.
19:32Six. Five. Four. Three. Knee up and over. Knee. Do it again. Do it again. Jump rope right here for eight.
19:42Seven. Six. Five. Knee up and over. Knee. Yes. Jump rope right here for eight. All in the core here.
19:51We're working the core while we stand. Tighten up. Jump rope right here. Push. Yes. Do it again.
20:00Hit. Come on. Jump rope right here. Just tap your foot out and outside. Here we go. Tap out.
20:09Okay. Here's what I want you to do. As you tap out, you're like, how are we going to keep our
20:13heart rate in a steady state? Go onto the balls of your feet and squeeze the quads. Yes. Push.
20:20Push. Push. Push. Come on. Come on. Come on. Let's go. Let's go. Let's go.
20:28Push. You got eight more. Eight. Seven. Six. We're doing moving squats. One down to the right.
20:36One down to the left. Squat this way. Down. Back that way. Come on. Come on. Good job.
20:43Good job. Sit it down. Come on. Use your core as you go down. Remember, we take the core from the
20:51top to the hip. Let's go. Other way. Yes. Push it through. Come on. Give me four more. And three.
21:02Last two right here. We do a tap back row. Three, two, one. Row back. Come on. Row. Row.
21:12Pull it. Yes. You're with me, guys. Come on. Stay in there. Stay in there. Come on. Come on.
21:22Here we go. We're going to push. After this, we're going to do a reverse lunge. The tempo is
21:30back and up and back and up. Starting with your right foot. Three, two, one. Here. Back. Up. Back
21:40and up. Come on. Back and up. Back. Yes. Back and up. Back and up. Back and up. Come on. Come on.
21:52Let's go. Back and up. Back and up. Now, listen. We're only doing a lunge and squat. Alternating
22:02sides, okay? You don't have to stand up after this squat. So, lunge, squat. Look. Lunge. Other
22:08side back. Yes. Come on. Push through. Feel it. Feel it. Keeping your heart rate there. Come on.
22:18Let's go. It's burning. It's burning. It's burning. It's burning. It's burning. It's burning.
22:34Here we go. Look. Squat two. Squat two. This way. Squat two. Yes. Feel it. Go right side.
22:48Take it back. You're there. Core tight. Stay with me. Come on. Let's push. Down. Take it back.
22:57You're so good. Two more. One more. Each side of pulses. Other side left. Push. Go back to the row.
23:07To the row. Alternate row. Come up top. Loosen up the hip flexors for a second. We're about to have
23:13some fun, okay? We're going to work the shoulders to the end. It's going to make your heart rate go
23:20up with some movement. Push. We're feeling good. Stay with me. Push through. Give me eight more
23:29from here. You're going to have four moving presses to your right and we repeat left for 30.
23:36Three, two, one. Breathe in. Two. Take it back. Other way. Four. Put everything in your shoulder.
23:45Act like you have 100 pound dumbbells and your mind muscle connecting through your shoulders. Four.
23:54Three. Two. Other way. Four. Three. Two. All right. I want you to extend. I want your shoulders to burn.
24:05Three. Two right. Two left. Just two. Two. Other way. Come on. Two. Come on. You can step bigger.
24:13Come on. Push through. Push through. Push through. Let's go. Squeeze it up. Come on. You're there.
24:20You're there. Stay in it. You are pushing. Come on. Let's go. Push. Give me eight more.
24:31Seven. Six. Five. Keeping these shoulders. Just side to side. Side to side. Show the foot.
24:38All right. Let's keep those elbows above the shoulders. Oh my god. The burn is real.
24:46Keep those elbows up there. This time you should be looking at your shoulders.
24:51Come on. Let's push. Come on. Oh. Eight. Seven. We have moving circle jacks. Two and two.
25:06Circle two that way. Let's go. Oh my gosh. Come on. Other way. Let's go. Let's go. Let's go.
25:14Let's push y'all. Come on. Squeeze it down. Push through. Push through. Come on. You got it.
25:24Stay in there. Keep the work going. You're there. Give me four more here. Four. Three.
25:33We're going to something called the tribal. Step back. Right. Reach back. Slow. Up. Down. Up. Down.
25:42I want you to press your hand against the back of the wall and meet your knee. Okay.
25:50If you can't go that high, just bring your arm like you have a wall to the side. Okay.
25:59We're going. Four. This is going tempo. Four. Three. Let's go Kristen. Pick it up. Let's go.
26:08Come on. Let's go. Come on. Oh my goodness. We're moving. We're almost there.
26:26I got a little trick for you coming up. You're going to have two rows right. Two tribal right.
26:33We repeat left. Here we go. Row back this arm for two. Two tribals back. Row other side. Two
26:42tribals. Other way. Row. Tribal. And go. Tribal. Hey. Four. Up. Come on. Three. Up. We're almost
26:59there. Last two. Tribal. This is it. Two rows. Tribal. Step side to side right here.
27:09Ah. How good does it feel to push through? Find a way to make it right. Here we go.
27:21Two and two. Two. Take it back the other way. And again. Ah. Let's march it out right here.
27:32Breathe through. March wide. Take a deep breath. Inhale. Ah. Exhale down. Stay nice and tall.
27:41Inhale again. Stay nice and tall. We're going to do another inhale here. This time
27:50we're going to bend our knees on the way down. Feet turn out. Bring your hands to your knees.
27:55We're going to round and release. Round. Two. Release. Two. Round. Two. More. Two. More.
28:03Tempo. Round. Two. Release. One more. Chin to chest. Roll up. Four. Slow. Three. Two.
28:15Take an inhale up. You did such an amazing job. Exhale down. Such, such an amazing job.
28:22Keep steady skating with me and I got your back. Always dig deeper.
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