- 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
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LifestyleTranscript
00:00It is leg day. This is lower body split two. Kristen and I are about to bring it to you.
00:14Listen, we are doing antagonistic. We're doing that quad. We're doing hands. We are going to
00:19focus, but we need to warm up. Are you ready to kick that butt? I'm ready. Literally. All right,
00:24guys. Here we go. Let's get some hip openers here out and in nice and slow. All right. So
00:31with the dumbbell choices for today, you need a slightly heavy dumbbell and a medium to heavy
00:38dumbbell. Okay. Always have extra dumbbells by your side just in case, but today is going to
00:44burn. We are also focusing on time under tension, which means what? You have to go slow, engage,
00:52and be in control. Give me two more on this side. Yes. Also using a core. Give me one more and
00:59let's take it to the other side right here. Now here's what's really, really important. One of
01:03the reasons why we're doing this hip opener, obviously to open up the hips because we have
01:07lots and lots and lots of down up motion. The other thing we have to do is really focus on
01:14working in that core today. Okay. Always when we close that body in any way, we want to keep the
01:20core nice and tight. We're going to breathe through. Make sure you have a towel because
01:24you're going to sweat and water is very, very important. Give me two more here. Yes. One more
01:30out, one more in, and let's just do some quad stretches. Pull and go to the other side. Here's
01:36what's very, very important, and I'm taking a little bit of time to give you this warmup, but
01:41that's because you have to stretch that knee. You have to stretch the quad. I want you to keep the
01:46chest nice and high. Again, I will say keep the core nice and tight because you are about to burn.
01:53Give me four more from here. Here's four, three, here's two. Now, Kristen, come over to me really
02:03quick. All right, guys. You at home, this is one thing I want you to do before we even get started.
02:08We're going to do an activation exercise. I want you to put your heel into the ground and flex the
02:14quad. Let's do it on the right side. Flex it. Touch your leg. This is what you're isolating. Let's do
02:19the left side. Yes, the right side. Pushing through. All right. Then we're also, Kristen,
02:25turn around. We're going to work these hammies right here. You got the hamstring engagement
02:30back here. We're going to push, and then you could just lift up and squeeze, or you can go get your
02:35dumbbell. Now, what I want you to know also about those hamstrings, this is like the bicep of your
02:41legs. Okay, so here we go. We're doing a narrow hanging squat first. I have 40s. What that narrow
02:48hanging squat does, it's going to isolate and really work through the quads. When I say narrow,
02:53that means we're not sumo. We're not on the outside. Chest is lifted. Dumbbell is hanging
02:58down. Now, one thing that's really important here, because your hips are in a certain motion,
03:03you might not be able to get far down. Let me go next to Kristen. Kristen, go down. She can go a
03:08little bit further than me, but that's okay. It's about the activation of the quads to stand back
03:13up. Three, two, one. Down slow. Three, two, one. Explode up, because we are in time under tension
03:21land. Three, two, one. Explode up. Way to go. Come on down. Three, two, one. Explode up. There we go.
03:30Come on. Make sure you're using your quads as we explode up. Keep the engagement as you go down.
03:36Choose a weight that's challenging and push through. Come on. Let's go. Activate. Activate.
03:44In some ways, you should never say, oh, my weight's too light or my weight's too heavy,
03:47because what you should be doing is using the exercise we did in the beginning, where we
03:51isolated and flexed the quad and engaged it. Exhale on the way up. Come on. You got it.
03:58Come on. Let's push. Two more right here. Way to go. Excellent job. Give me one more.
04:03All right. Keep it there. All right. I'm going to grab my other 40-pound dumbbell. We're going
04:07to do one and a half deadlift. Now, the whole thing moves slow. We do one full deadlift. Come up,
04:14where your palms meet your quads. Go down again. Come all the way up. Squeeze the glute. Tuck the
04:18hips under to move forward, isolating your hamstrings. So you see here, I come down,
04:25engage the ham. Feel that stretch. Come halfway up. Go.
04:30Stretch. Come halfway up. Go back down again. Back is flat. Core's tight. Come all the way up.
04:38Kristen, are you ready? Let's do this. Here we go. Three, two, one. Remember, it's down.
04:45Hamstrings halfway. Down. And then back up. Squeeze. Come on. Make sure you have a heavy
04:51enough dumbbell that's able to pull through. There you go. Halfway. Down. And engage the
04:58hamstrings. Come on. Here we go. Here we go. If you got five pounds, it's not doing it. Let's go.
05:04Come on. Let's push. Way to push. Way to go. So good, guys. So good. So good. Now, as you go down,
05:15keeping that back flat, I want you to push the outsides of the glutes out so that you can engage
05:21the hammies. Here we go. Come on. I know you are going to work. You're going to be sweating at the
05:27end of this one. Come on. Let's push. Come on. Six more full rotations of one and a half.
05:34I know. It's work. It's work. It's work. Engage the back of your legs. Come on. Core tight. Protect the
05:40lower back. Come on. You got it. Stay with me. Stay with me. This is work. This is the true leg day.
05:51Way to push. Way to engage. Way to fire up. Think about the back of the leg. Think about the back
05:56of the leg. Come on. There we go. Really squeezing with the back of your leg. Here we go.
06:05Yes. Come all the way up. This is our last one here. Way to push. Way to push. Way to push.
06:11Way up. Down. All the way up. And then breathe. All right. I'm just going to put my dumbbells on
06:18the bench here. One thing I want you to do in this rest, hands on the hip. Let's just do some
06:24knee raises. Whenever, you know, if I'm not with you or if Chris is not with you, you know, we're
06:29not training you in your house. So, we can't really connect the things by hand. So, I want you to do,
06:34if you're feeling a lot of strain in that back with the quads when we're doing those squats or
06:39when you're doing the deadlifts, we just want to lift a little bit just to release that lower back.
06:45And we go again. All right. Grab your dumbbell. We're going back to the narrow hanging squat.
06:49Remember, time under tension. Down for three. Up for one. Focus on the quad. Here we go. Three,
06:57two, one. Here we go. Down, two, three. Explode. Yes. There we go. When you expose,
07:06fire up the quads. When you go down, you want to just push straight down, but also isolate the core
07:13and make sure your quads are stretching in a good way. Come on. There we go. Just try to sit
07:20right back down. Use the core from the top of your core all the way to the hips. Act like it's just
07:27one long board that you're holding in so you can really isolate everything in the quads. Whole foot
07:34is on the floor. Pushing through. Come on. Engage, engage, engage. Fire up. Two more. Here we go.
07:42Pushing it. Last one right here. Ready? Here we go. We're going to hit the one and a half deadlift.
07:49Grab the other dumbbell, or if you have to switch weights, it's okay. Here we go. And five,
07:55four, one and a half deadlift. Deadlift. Three, two, one. Let's go. Here we go.
08:00Down. Slightly bend the knee. Use the hammy in the back. Halfway up and then pull all the way up.
08:07Just follow our lead. Come on. Yes. There we go. Keeping the back flat the whole way through.
08:15Keeping that feeling in the hammies all the way through. Working through. Come on. Make sure when
08:23you come all the way up to the top, you can tuck those hips and then come back down. Squeeze through
08:28the hammy. Excellent job. Way to go. Way to push. Way to push. Halfway up, all the way down,
08:36and we're moving through. You guys are doing such a great job. Come on. Stay in it. A lot of people
08:42can look at this exercise and be like, this is a boring exercise. So it's only boring for two
08:47reasons. One, your weight's not heavy enough. So you're not thinking about the fact that you
08:51got to dig deep. Or two, you are just not engaging those hammies. Okay? Engage them. Engage them.
08:58They should be sore. Come on. Here we go. Pushing through. Pushing through. Come on. You're doing a
09:06good job. I know you feel it. I know I'm starting to shake. Oh my gosh. Burning. Shake and bake,
09:12baby. Shake and bake. Come on. There we go. We got one more one and a half, guys. Come on. Here we go.
09:20Halfway down, all the way up. There we go. The rest is not long. However, what I'm going to do
09:31is I'm going to grab a slightly heavier weight for my first exercise, which is my squats. Now,
09:38the narrow hanging squat, I'm going to grab 65. I know that's a lot and it sounds crazy to a lot
09:43of people, but if you get to a point in your life and in this workout where you could dig a little
09:48deeper, I want you to challenge yourself. I can do it because I can keep my core tight and keep
09:52the great form. Kristen, are you going heavier? She's pushing me to go up. I knew she was going
09:57to do it. That was too motivational not to. Here we go. How could I? Let's put the weight down on
10:00this one. We're going to start down. Explode up. Core is nice and tight. Three, two, one. Here we
10:06go. Up, down for three, two, one. Up, down for three, two, one. So you'll know if you're getting
10:17through that full 12 and you're not feeling that burn and not feeling that struggle, if you're not
10:24digging deep and you can hold form, that weight is not heavy enough. Come on. I'm driving the back
10:32of my arms into the middle of my knees, but I'm still pushing forward, pushing through,
10:40keeping the core tight. Last two. Come on. You got it. Yes. Fire. Give me one more. Yes.
10:48There we go. We're going to go to those one and a half deadlift. I'm just going to put my weight
10:52back. Get it out the way. Grab both dumbbells right now. Grab those two dumbbells for one and
10:58a half deadlift. Here we go. In five, four, three, two, one. Oh my goodness. This is rough. Halfway.
11:10All the way down. Tuck hips under. Here we go. Come on. Squeeze your hamstring as you come halfway
11:18up. Down, squeeze. Feel that stretch in there. Come on. You got it. Yes. Make sure you breathe.
11:27Come on. You got it. Let's keep those shoulders back and down. Halfway. Down and up. You should
11:34be sweating. Your pores should definitely be opened up right now as much as you should be
11:43engaged in the hammies. Come on. Let's go. Come on. We got six more guys. You can do it. You can
11:50do it. You can do it. You can do it. Stay in it. Stay in it. I just like to say it. Come on. Dig,
11:56dig, dig, dig, dig, dig, dig. Dig in the hammies. Come on. Dig in the hammies. Come on. Push,
12:03push, push, push. Come on. Squeeze. Come on. Everything is going to shake. You're going to
12:08feel everything. Come on. I know it's burning, but you're working. Time under tension in a good way.
12:15Last two. Come on. Come on. All the way down. Up. This is the last one. Core is tight. Core is
12:23tight. Halfway up. All the way down. Halfway up. Oh gosh. All right. I'm going to put these
12:31weights out the way. I need a little shake and bake. A little shake and bake. A little shake
12:38and bake. A little shake and bake. Don't do that. Just don't even do it. Don't even do it.
12:43Grab some water here. Really important. Your legs are your largest muscle group. So this break right
12:49here, literally at this moment, you should be like, thank you, Sean. Thank you for giving me
12:54this break. Okay. Here we go. We're going to go to this long stride iso lunge. I'm going to have
13:00Kristen demonstrate this as I talk you through it because it's very, very important when it comes
13:04to form and protecting the body. So here's what you're going to do. Now, right foot is forward.
13:12Left leg is back. When we say long stride, just take it back as straight as you can. It might
13:17have a slight bend. Watch as Kristen goes down. Her knee drives forward. She comes up fast.
13:25Slow down. Kristen, tell them why it's really important to drive that knee forward.
13:29Yeah, we're driving that knee forward, but we're also keeping it behind the toes to protect that
13:34knee joint. So we're keeping the work in the quad, but my knee stops above my toe and I drive back
13:40and engage that quad. All right, cool. So we're protecting the knee joint there. We got six on
13:45the right, six on the left. We're going to push. Here we go. And five, four, right foot forward,
13:50left leg back straight. Three, two, one. Here we go. Down, drive up. Down, drive up. Squeeze the
14:00quad as you drive up. Down, drive up. Come on, you got it. Down, drive up. Stay in it. You got two more.
14:08Down, drive up. Squeeze the quad. Last one. Down, drive up. Let's switch to the other side.
14:16Remember, left leg is forward, back right leg is straight. Here we go. Drive forward. Three, two, one.
14:23Squeeze up. Drive forward. Three, two, one. Squeeze up in that quad. One, squeeze. Come on. I'm counting
14:33for you because I want you to really feel it as we go. Last two. Three, two, one. Squeeze and feel.
14:40And three, two, one. Yes, here we go. Now we're going to hit a bench tap sumo squat. Okay, I'm going to
14:50take a slightly heavier weight for this one. I'm going back to my 40s. So basically what you're
14:56going to do is you're going to have your dumbbell here. Okay, we're going to start sitting down.
15:01My feet are turned out, back is flat, core is tight. I'm pushing the floor out and squeezing
15:07into the glute and hammies as I come up. And then I go down. It's an explosion up,
15:16slow on the way down. Kristen, are you ready? I am ready for this. Oh my gosh, here we go.
15:23And three, two, we're going to quads and hammies. Three, two, one. Let's go. Booster squeezing. Two, one.
15:30Power up. Up. Three, two, one. You got it. Up. Squeeze the quads. Squeeze the glute as you come.
15:39Yes. Up. Come on. Three, two, one. Squeeze. Three, two, one. Squeeze. Three, two, one.
15:53Squeeze. It should feel good because your core is engaged. Squeeze. Power up. Three, two, one. Power
16:01up. Squeeze. Three, two. You're doing so good. Squeeze. Three, two, more. Squeeze. Three, two.
16:14Take it up. Slow on the way down to finish. Three, two, one. And breathe.
16:22All right. I know. I know. It's like a shakeout. I know. Tap that out. I'm telling you, shake it out,
16:28tap it out. We're going to push. Oh my gosh. All right. Our break is not long, so let's get back
16:33to that long stride isolunge, okay? I'm going to put the weight back. We're going to hit. I'm going to stick
16:38with my thirties. And the reason why I stick with my thirties for this long stride is because it's
16:43less about the weight and more about the activation. But I do have 60 pounds. So if you double up the
16:51amount of weight you have, you have 20, you have 40 pounds there. Still really good, okay? Here we go.
16:57Forward. Back. Three, two, one. Let's take it down. Three, two, one. Power up. Three,
17:05two, one. Squeeze. Power up. Three, two, one. Squeeze. Power up. You got it. Three, two,
17:13one. Two more. Come on. Three, two, one. Pushing that knee forward, keeping it behind the toe.
17:20Last one right here. And then we switch to the other side. Yes. Here we go. And go. Three, two,
17:29one. Squeeze. Three, two. Push forward. Squeeze. Come on. Challenge yourself. Two,
17:37one. Squeeze. Three, two, one. Just because I have thirties don't mean you can't have 35s. Come on.
17:45I'm activating me. Last one right here. Squeeze up. Good. Here we go. Hitting bench tap sumo squats.
17:53I'm grabbing those. I'm going to grab 45. I'm just going to grab my 45s really quick while you set up.
18:00Sitting on the bench. Butt is on a bench. Feet are turned out. Get there. Get there. Get there.
18:05Pushing through. I'm still near 40 next time. Oh, I knew she was going to come through.
18:12Here we go. We challenge ourselves. I'm telling you, we dig deeper all day long. Three,
18:16two, one. Here we go. Explode up down. Three, two, one. Explode up. Three, two, one. This is that
18:26moment in the workout where I'm like, yo, this is when I start to enjoy it. When it gets so
18:33incredibly difficult where I have to push, use my body because this is where I know the results
18:40are happening. Don't run from the work. What? Feel the work. Come on. Three, two, one. Come on. Core
18:48stays tight. Core stays tight. You got it. Come on. Push with me. Get that quad activation right
18:55there. Squeeze from under the glute. Come on. Let's go. Last two. Up, down slow. Come on. Breathe.
19:03Yes. Down slow. Three, two, one. All right. Find it. Find it. Find it. Meaning find your water
19:11bottle. Find your life. Find a way not to hate me. Find a way to dig deeper. Okay. I wish there
19:18was some tequila in this cup. Can I get a tequila, Kristen? I wish there was some tequila in this cup.
19:25I'm messy around here. Got to have fun while we work out. At the end of the day, if you ain't
19:33having fun, then you ain't going to get it done. All right. Long stride iso lunge. Grab. Remember,
19:39I'm going back to 30s. If you have something more that's fine. Right foot forward, left leg back.
19:44Here we go. Three, two, one. Take it down. Three, two, one. Squeeze. Three, two, one. Yes.
19:53Knee forward. Squeeze on the way up. Two, one. You're eccentrically contracting that quad on
19:59the way down. Getting longer. Okay. Concentric contraction on the way up. Flex. Last one. Three,
20:06two, one. Here. We're going to do that on the other side. Step back. Ready? Go down. Here we go.
20:14Lengthen. Squeeze. Lengthen. Shorten the quad. Quad lengthens and you squeeze to shorten it.
20:24That flex. Come on. Yes. Last two. Good job. Good job. Good job. And one more here. Three,
20:33two, one. Bench tap sumo. Kristen. I'm stealing your 40. My 40s are right here. I'm stealing it.
20:41They ain't going nowhere. So here we go. See, we challenge each other around here. That's what
20:51it's about. You're working out with a partner. Just tell them to pull up. Okay. Here we go. Three,
20:57two. Explode up. Go. Explode up. Push your knees out on the way down. Come on.
21:03Squeeze from under the glute. Squeeze from under the glute. Yes. Pulling through. Working through
21:11the connectors. Working through that glute to ham. Also getting in the quads. Down nice and slow.
21:19Core is contracted. Firm grip on that dumbbell. You can bring the elbows as close together as
21:24possible as you push through. Come on. Fixing everything in one place so your body is aboard
21:31and everything is safe. Fixing everything in a place so your body is aboard and everything is
21:36safe. Hey. I love when I do a little run. Cardi B wouldn't hire me for that though. Come on. Last
21:44one. Down for three, two, one. Guys, we are doing the funnest move that you've ever seen in your
21:54life. This is going to be a fun move. Let me put my weight back. You have time. Here's what I want
21:59you to do. Grab a medium weight. If you can go heavier after this, this is fine. I'm going to
22:07tell you first, you're going to have six on the right, six on the left, but there's going to be
22:11a lot of tension. Your time under tension is going to be really important here. I'm going to show
22:17you what we're going to do. We're going to do a corner lunge to a squat. Then you're going to
22:23explode. We're working our quad, our glutes, our hands, our quads again through this entire move.
22:30Watch what I do. Again, don't think you have to cross behind in that corner lunge too much.
22:36I come down slow. I step over. I explode up. This is the time under tension. Two,
22:46one. Sit into the squat. Explode up. Are you ready, Kristen? I'm ready. This is so fun.
22:54Love this exercise. Compound movements. Here we go. Three, two, step back with your left leg. Three,
23:00two, one, squat, explode. Step three, two, one, squat, explode. Step three, two, one,
23:13squat, explode. Not about range of motion here. It's about activation. Two more. Three, two,
23:22one, squat, explode. Last three, two, one, squat. Other side. Go. Three. I got too fast.
23:33Squat, explode. Three, two, one, squat, explode. Three, two, one, squat, explode. I feel this.
23:46Yes. Squat. Two more. Three, two, one, squat, explode. Three, two, one, squat, explode.
24:01Now, this next exercise, you don't need any weight at all. Your body is your weight in this position.
24:11Kristen, I'm going to demonstrate on you. Let's get on the side here. I want everybody to look
24:17at Kristen from the side. So, the explosion up is going to be in the calf. Explode up. Now,
24:23stay there for a second. She stays in her squat position. The leg comes down slow. The foot comes
24:29down slow. And her booty sinks just a tad. And then explode up with the calf again. And sink.
24:35Three, two, one. Stay there for a second, Kristen. I know you're fit, you're conditioned.
24:41Don't grab the bench, pull on your bench so you can fall back. It's a soft touch. It's just there
24:46to help with balance and support. I'll let Kristen shake it out because, you know, she was tequila
24:51Kristening around here. Okay. Here we go. And demonstrate the movement. Twelve reps. Here we go.
24:58Three, two, one. Light touch. Explode up. Down. Three, two, one.
25:06Calf raise and we're burning out the quads. Up. Down slow. Two, one. Calf raise. Down. Three,
25:16two. Core tight. Calf raise. Down. Three, two, one. Calf raise. Down. Three, two, one.
25:26Calf raise. Down. Three, two. Sit in there. Oh my goodness, my quads. Come on. Push it forward.
25:32Two, one. Calf raise. Three, two, one. Come on. Calf raise. Three, two, more. Up slow. Three,
25:44two. Sit. Last one. Two, one. And stand. Oh, burn out the quads. Now, really important safety cue.
25:58Keeping that core tight. Okay. Don't round the back. Don't just put that weight in your back.
26:04Keep it in the quads. At one point I said push forward. Let me just like dig those balls of
26:09the feet into the ground so that you fire up the quads and then take over. Grab your weight.
26:15Hitting a corner lunge squat. Explode. I'm going back to my 30s. Pushing right foot forward. Left
26:23leg back. We got six. Three down squat. Explode. We go right to the other side. No breaks. No
26:28games. Three, two, one. Here we go. Down. Three, two, one. Squat. Explode. Three, two, one. Squat.
26:39Explode. Fire up the quads. Two, one. Squat. Explode. Come on. Three, two, one. Squat. Explode.
26:50Two more. Two, one. Squat. Explode. One more. Two, one. Squat. Explode. Right side back. Three, two, one.
27:03Squat. Explode. Come on. Three. You got it. You got it. One. Squat. Explode. Come on. Push. Push. Work.
27:12One. Squat. Explode. And go. Two, one. I count so you stay with me. Elbows in. Two, one. Squat.
27:23One more. Three, two, one. Squat. Explode. Put the weight down. Oh. I don't think I've ever
27:37breathed this much in a workout ever in my life. And I'm not even doing jumps. I'm not even doing
27:43power jumps or dancing. Here we go. Everybody set up. Sitting it down. Three, two. Ready?
27:50Calf raise. Go. Calf raise down. Three, two, one. Calf raise down. Three. Hammy's in head
27:58gauge two. You see them working. Push the ball of the foot into the quad, into the floor so your
28:05quad fires up. Yes. Lift. And three, two. Good job, Kristen. One. Up. And three, two. Come nice and high.
28:16Up. And three, two, one. Burn out the quad. Push the ball of the foot into the ground. Push the ball of
28:23your foot into the ground. Fire up the quad. Come on. Come on. Come on. Come on. Come on. No weight,
28:28but the body is the weight. Still getting that time under tension. Come on. You got one more
28:33explosion. One more release after this. Explode. Release. Three, two, one.
28:44This is what I love. You have to tap that one out. Keep that there. Keep that there. Keep that there.
28:49And then pop. You see that? Making sure it could be loose. Thicker than a snicker. Thicker than a
28:56snicker. And then go hard. Quad stomp. Here we go. Let's grab one more corner lunge. I'm sticking with my 30s
29:05because, again, not about being heavy. However, if you can go up in weight or maybe you need to go
29:10down a weight, very, very important, but it's more about the activation. Here we go. Set up. Left leg
29:17goes back for three, two, one. Here we go. Three, two, one. Squat. Explode. It's three, two, one.
29:27Squat. Explode. Three, two, one. Squat. Explode. Stay with me. Two, one. Squat. Two more. Three,
29:40two, one. Squat. Last one. Three, two, one. Right foot back. Three, two, one. Squat. Explode. Three,
29:55two, one. Squat. Explode. Three, two. Core engaged. Squat. Explode. Three, two, one. Squat. Two more.
30:08Three, two, one. Squat. Explode. Three, two, one. Shake and squat. Explode. All right. Let me tell
30:20you what these two exercises are doing together. Those of you who do sometimes go to the gym and
30:26you're getting on that leg press and you're laying back and you're pressing up to the sky,
30:31this compound movement, us getting this time under tension, that's what you feel, okay? That's what
30:37you're isolating. That's what we're mimicking here. So don't think you're just here to play
30:41games. You're here to build. You ready? Here we go. Let's sit it down. Three, two, calf raise. Go.
30:50Up, down. Three, two, one. I'm shaking. Two, one. I love this. Three, two, one. Up. Three,
31:04two. Stay in there. So this is coming from a person who could put 745 plates on both sides
31:11of the squat rack and I'm squatting and I'm shaking like this. So I just want you guys
31:15to know that's how much work you're putting in when you do this. Come on. Two, one. Lift. Three,
31:24two. Down. Calf raise. Three, two. More. Calf raise. Core tight. Last one. Slow down. Three,
31:35two, one. Grab water. You will need it. This will probably be the longest break I ever give you in
31:41any workout program, any workout ever. Grab some water. Also grab water and you're going to move
31:48your weights completely from around your bench. All right. So what I'm going to do here,
31:58moving everything far enough away from my bench because you are going to use this bench
32:07as if it was not your best friend. Okay. This bench is not your best friend today.
32:14So here we go. I need you to take your heaviest dumbbell that you use today. Okay. That's what
32:21you're picking up first is one of them. We're going to do around the bench squats with your
32:26heavy dumbbell for one minute. Watch as I go. Start here. Squat up. I just do a semicircle
32:36around my bench until I meet all the way to this side and just make my way back as far as you can
32:43get for one minute. Okay. Then you'll get a 30 second break. You'll take a slightly lesser dumbbell
32:52do for one minute, 30 second break, then no dumbbells to burn it out. You're ready,
32:57Kristen? I'm ready. How much weight you got? 35. Okay. I'll accept that. Here we go. I got 40s.
33:05Okay. I'm already spent. One minute, three, two, one. Let's go. Here we go. You can go slow
33:15as you need to go so you can work through there. Come on. Everybody's legs are a different length,
33:23so make sure you know it's okay that you don't make it around. When I make it around, it's not
33:30about staying with me and distance. It's just about putting the work in for time. Okay. Here
33:38we go. Pushing through. You got 30 seconds more. What I'm using as a guide is my elbows to my knees.
33:48My core stays nice and tight. Okay. It's a good guide to have for how low you need to go and how
33:56you drive up in there. Come on. Nine, eight, seven, six, five, four, three, two, one. All right.
34:11What I need you to do is put that weight completely out the way. Take a second, only like seven of
34:19them. Then grab your next weight down. For me, I'm going from 40s to 30s. Everybody's set up.
34:28Not much time left. We're going one minute again. Krista, how you feel? What do I not feel in my
34:36lower body right now? Oh my gosh. Three, two, one. Here we go. Look, I'm taking a nap after. I'm just
34:46going to take a nap. I'm going to use this bench. I'm going to cuddle up. I'm going to get me my towel, act like it's
34:52my blanket, and I'm just going to just be done. Be done with Shanti for today. Work so hard that you
35:00be like, Shanti, I'm done with you, homie. Come on. Let's go. Let's go. Then go back around the other way.
35:09Come on. It's not a competition with how far you get. It's really about staying in it.
35:16Come on.
35:22You know what? This is some real Shanti right here. I can't even talk.
35:29Only Shanti would do mess like this. Come on. Eight, seven, six, five, four, three, two,
35:40one. 30 seconds. No wait. This is going to be really fun. This is what we want. This is what
35:47we want, right? You didn't show up to be like, oh, you know what I'm saying? I'm going to do something a
35:51little easy today. I'm just going to get through. I'm going to get by. That's not why we're here.
35:56That's not why we were born. We were here to do the best that we can do, make sure that we push
36:01in every way possible so that our life experience can be great, and we do it through exercise and
36:07feeling strong. In four, no weights, three, two, one. Let's go. Come on. Yeah. You can move a little
36:15faster, but don't overdo it. You can still use your elbows as a guide, pushing the knee forward.
36:27I don't even know why I make this stuff. Oh my gosh. I know this is payback for some reason. I
36:33don't know why. I just want y'all to know, you know, my bodybuilding journey started with her,
36:40with her right here. You know what I'm saying? So now I had to bring her to you. You know,
36:47you just needed a little, I just needed somebody to co-sign on my messiness and my way to make
36:52you dig deep. Let me get back to work. Come on. You ain't going to talk about me talking about
36:55I tried to get out of the exercise. Come on, let's go. But I do got to pick on Kristen.
37:02Come on. Come on, Kristen. Five, four, three, two, and one.
37:15How do you feel? How do you feel? Even if it really sucks right now, just like,
37:22Shaunti, I feel great. I feel great because I did something. Okay. Oh, I know. Let's do what
37:28Kristen is doing. I like that. Let's just hit the legs like you have, like you are your own
37:35power gun to power through your muscles. Get the hips in there. Yes. And then let's just shake our
37:43legs out. Shake it out. Let's do some hip openers on the right side. Oh my goodness. This is like
37:53insane. Come on. I know you put in a lot of time and a lot of investment in what it is that you do,
37:59and I want you to stay committed to that. Give me one more out, one more in, and go to the other
38:04side. Also, this is one of those days where, now if your goals are different, say go ahead and do
38:13a steady state, but in a leg day like this, you don't have to do a steady state workout. If you
38:20use the weight, if you feel completely depleted right now, this is that day where you say, you
38:24know what? I depleted my glycogen. I feel good. I'm just going to go rest and relax. Give me one
38:30more in, shake it out again. Here we go. Let's go back to that quad stretch, side to side,
38:36and lift it up, okay? But if you do decide to do a steady state workout, really, really, really
38:43light tension on the bike just to move the legs for about 20 minutes. You know what I'm saying?
38:50You could just do a B25 workout. Maybe not do the workout, just listen to me, Shanti, because you
38:56know what I'm saying? It's just me and you. Push it through. Give me one more each side. All right,
39:02let's just take the legs open. We're going to do a round and release. Hit it round and release.
39:08Keep it going round and release. Two more. Kristen, you did a really good job today. Give
39:15me one more. Look how she rounds that back, hold that there, and then chin to chest and just roll
39:19up. Yes, good job. You guys did such an amazing job today. Make sure you use the cues, use the
39:28power, and dig deep. You got any final words for them? Do not give up on yourselves. Challenge
39:33your weights. Listen to this motivation. Use us to push you through. You saw the fun we had.
39:38We got you. Peace out.
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