- 3 months ago
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00:00Here we go, Mudder Nation. Let's crush it!
00:12Hey guys, we're back with dumbbells and it is dynamic
00:16dumbbell day. That means I'm going to be taxing everybody, challenging the body, working the
00:20balance, but also getting that pump in. So we're going to take it up top. Let's get it going, guys.
00:24Everybody understand I like starting out with a jog. Here we go, team. 3, 2,
00:281, and we're hitting it. Moving. Nice and quick. My boy, D,
00:32has joined the party. Bodybuilding machine over here, but he's a fast athlete too,
00:36guys. Always keep your eye on him. Let's pick it up. We've got 10 seconds right here.
00:40Keep it with me. 5, 4, 3, 2, and 1.
00:44Bring those arms out. Nice, straight, strong energy. Little circles
00:48back. Hit it. Find those little circles, guys, like wedding rings.
00:52Nice little tight circles. Add energy to your fingertips and then bring it
00:56forward. Here we go. Here, guys. Today, dynamic dumbbells is going to be
01:00all about having that extra balance, understanding out on the course.
01:04It ain't going to be easy. Not everything is going to be straightforward.
01:06So you need to have strength in those positions. 3, 2, 1. Let it go
01:10and reach it up high. Everybody reach it to the sky. Grab that right elbow.
01:14Pull it across. Once you find that sweet spot, I want you to lean it over.
01:18Open up that lat. Now squeeze those abs in. Pull back those ribs. Get a little extra stretch
01:22down that lat. 3, 2, 1. Reach it up tall.
01:26Deep breath in. Grab that arm. Pull it across.
01:30Find it. Find it. Find it. Tuck that belly button in. Tuck those ribs in.
01:34Lean it a little bit farther forward. We've got 3, 2, 1.
01:38Reach it out nice and wide. Cross body slabs. 3, 2, 1. Bring it across.
01:43Opening up those arms right away, guys. We're going to be picking up those dumbbells.
01:46We're going to be working the shoulders, the lats, the chest. Lots of a chest pump today, baby.
01:50I'm pumped about that. A little bit lower now. Bring it down.
01:54Loose. Loose. Bring it up. A little bit towards that chin.
01:58And 3, 2, 1. And let it go, guys. Bring these dumbbells up.
02:02Invisible dumbbells right here. I want you to pretend like we've got a lot of weight.
02:05We're going to press it up 5 times. Bring it up and squeeze.
02:08And slowly back down. That's 1. Bring it up and squeeze.
02:112. Back down. Up and squeeze as hard as we can.
02:14Back down. 2 more. Up and squeeze. Press those hands.
02:18And last one. Nice and slow. Press, press, press, press, press.
02:22Let it go. Shake it out. Bring those hands back.
02:25Everybody get in that tuck position. We're going to do some swings in 3, 2, 1.
02:28And swing. So this is where we bring the lungs into it.
02:31Get that dynamic exhale in. Work those lungs.
02:36We've got 5 more. 4. Squeeze it. 3, 2, and 1. Nice. Shake it out.
02:43You guys feeling good? All right, Mudder Nation.
02:46The whole thing today, guys, is we're going to be working on that grip strength.
02:49So pick up those dumbbells. Our goal is to not put it down.
02:52Load that leg. Right leg forward. So check this out.
02:55Bring it back. Get into that stance. Nice and tight right here, guys.
02:58And we're just going to keep on stepping it back on this leg.
03:00Standing up in 3, 2, 1. And up and back.
03:04Always finding that nice, tight position. Look at those arms locked.
03:07All muscles working. I'm going to go hang out with my boy D.
03:10I told you I was going to bring it to him right away.
03:12So check it out. This guy's a pro bodybuilder.
03:15He's got all those muscles. He's got it locked back in.
03:18But what he's doing right now is he's staying nice and light on that toe as I like it.
03:22Really working on the focus of that front leg.
03:24Grounding that heel and working it up. We've got 5 seconds. Nice and slow.
03:28Let's go, D. 3, 2, 1. Here we go. Keep that same leg forward.
03:34Bringing it up. Get into this position. I want everyone to sink down nice and low.
03:39Right here we're going to do a pulsed leg split press.
03:423, 2, 1. Down and press. Down and press.
03:46So it's balanced. Dynamically working the strength at the same time.
03:49Sucking those abs and press it up.
03:52Hanging out over here with Chelsea.
03:55She's just going to take a little bit less depth.
03:57What I really want to see, still strong arms, still strong legs, still strong abs.
04:03If we hang out over here with Angelo though, he's really working on that depth.
04:07Check this out. Almost touching the ground every single time but pausing just before he gets down there.
04:11Squeezing that hamstring and pumping it up.
04:135, 4, let's go Angelo. 3, 2, all the way up and 1. Nice.
04:19Keep that leg loaded forward. Here's what we're going to do.
04:21Hanging out with Electro. Keep that leg forward. Turn those dumbbells facing back.
04:25Here we're going to row it up. Squeeze, hold. That's our top position.
04:29Bring it back down slowly and 30 seconds work right here. Keep it pulling.
04:33So check this out. Nice, straight, strong leg.
04:35Give me a little bit more energy through that.
04:37See? That's called tension right there. That's called balance.
04:39Dynamically working the lower part.
04:41Now what we're going to see is look at that strength in that lower back coming all the way up.
04:45And if you look at these muscles right here, she's pinching, she's pulling, she's squeezing.
04:49Always really holding onto those dumbbells nice and tight.
04:52Working that grip the whole time. 5 more seconds.
04:554, 3, 2, last one and squeeze.
05:00Alright, we're taking it down to the ground.
05:02Everybody bring it to your backs. Both dumbbells in hand.
05:06So this is a single leg chest press.
05:09You're going to press up on that right leg.
05:11Get that same angle with the opposite.
05:13Point that heel back and we're going to do chest presses.
05:153, 2, 1, up and squeeze. Back down.
05:19So have a nice strong tempo, but always have that nice base.
05:24So check it out over here with Chelsea.
05:26She's got this modification right here.
05:28Both heels are grounded.
05:29Nice straight line.
05:30Still working on that same chest strength.
05:32If I bring it back to Angelo, he's got all that length and strength going through this one leg right here.
05:39Still working on the six packs and bringing that chest together like he's cracking a wall on that.
05:43Nice.
05:44Let's go.
05:45Give me 5, 4, 3, 2, and 1, guys.
05:49Next move.
05:50So we're going to keep the dumbbells up.
05:53Here's a nice little challenge.
05:55Imagine like we're working on a monkey bar.
05:58You've got to have that strength.
05:59Everybody extend those legs out about 6 inches above the ground.
06:02In 3, 2, 1, bring it back in.
06:05So we're going to have that little crunch back in.
06:07Nice strength across the whole body.
06:10If I'm hanging out over here with D, what I want you to see is he's imagining like he's grabbing onto that monkey bar.
06:17And those little abs right there is what we're working on.
06:19That right there is the strength and balance of those lower legs.
06:22So extend all the way out.
06:24Imagine like we're dynamically pulling monkey bar to monkey bar.
06:273, come on.
06:28Reach.
06:292, good squeeze.
06:31And 1.
06:32So exactly where we were before, guys.
06:34Opposite leg.
06:35So ground that opposite leg.
06:36Up and hold.
06:37We're going to get back to that chest press.
06:393, 2, 1, down and press.
06:41Good.
06:42Who wants a little bit of extra work?
06:44Electro, you want a little action over here?
06:46So I'm always going to find a way to pick on everybody.
06:48Add a little bit of extra strength to that heel.
06:50Push that cheek up a little bit.
06:52Add that tension.
06:53And bring that all the way up and I want you to squeeze my hand at the top.
06:57That's where that strength is being built, guys.
06:59Push that together.
07:00Imagine like you're reaching, grabbing, and locking in.
07:03Here we go.
07:0410 seconds, group.
07:05Reaching down.
07:06We got 5, 4, 3, 2, and 1.
07:11I got my dumbbells up.
07:13We're coming back, guys.
07:14We're going to start to build that strength back up top.
07:16Opposite leg.
07:18Bringing it forward, guys.
07:193, 2, 1, step back and stand.
07:22Good step and stand.
07:23Good step and stand.
07:25Always trying to be really light on that back leg.
07:28I call it a whisper touch.
07:30Bring the shoulder backs and get that little toe touch.
07:35Let's see.
07:36Angelo, nice.
07:37Add a little curl to it, you naughty thing.
07:39But see, check this out right here.
07:41If he's staying on that toe for too long, I know that he's not working on the strength up front.
07:45So I want you just to tap it and bring it back up.
07:48Give me 4 more reps.
07:494, squeeze it.
07:513, squeeze it.
07:532, squeeze it.
07:54And 1.
07:55You guys know what's coming up next.
07:57Bring your shoulders up.
07:58Keep that same leg forward.
08:00And we're just going to dip and drive.
08:01So sink and press.
08:03Sink and press.
08:05There we go.
08:06So I'm going to challenge everybody.
08:08I'm going to have you guys sink and hold.
08:10Sink and hold.
08:11Are you locked in?
08:12Are you balanced?
08:13Are you holding those dumbbells nice and tight?
08:14Are you working those abs at the same time?
08:163, 2, 1.
08:17Press.
08:18Back down.
08:19Find that same exact position.
08:21There you go.
08:22Almost there, guys.
08:23Almost there.
08:25Dipping and driving.
08:265 more seconds.
08:283, 2, 1.
08:30And up.
08:31Bring those dumbbells down, guys.
08:33Try to have that same positioning.
08:34Drive back through that back leg.
08:36Get that energy up and hold.
08:38We're going to hold here for 10 seconds.
08:39Really test out that grip strength, that upper back strength.
08:42This is the position we want to find every single time.
08:45These last 20 seconds.
08:46Always match it.
08:47Get to those ribs.
08:483, 2, 1.
08:49Down and pull.
08:51That's it.
08:52Let's go, D.
08:53Get all the way up to that top right there.
08:55I want to see you touch those ribs.
08:57A little bit higher.
08:58A little bit stronger.
08:59This is an actual test right here.
09:01You see these muscles firing up?
09:02If you're tired out there, that right there is the biggest muscle that's going to hold you
09:06onto those monkey bars.
09:074, 3, 2, 1.
09:10Nice work.
09:11Everybody stand up nice and tall.
09:13We got one more move.
09:15Romanian Butt Builders.
09:16The base of our program.
09:18Nice strong glutes, guys.
09:19Bring it down and hold.
09:20This is our bottom position.
09:22Pull that back nice and strong.
09:243, 2, 1.
09:25Stand it up and squeeze.
09:27So I want to see a nice slow negative position and pull it all the way up and get every rep
09:33that we can get with nice, tight, slow form.
09:3715 seconds left.
09:40Squeeze it.
09:425, come on.
09:444, 3, 2, and 1.
09:50That's it, guys.
09:51Round 1 in the books.
09:53Dynamic dumbbells.
09:54We're going to keep it moving.
09:55Understand that we're going to do this one more time.
09:58We're going to squeeze a little bit harder, get a little bit more out of each rep.
10:01So guys, grab a sip of water.
10:02We'll meet back here in 10 seconds.
10:04Sweaty Betty.
10:08That's right.
10:09How's it feeling?
10:11Yeah?
10:12All right, everybody at home.
10:14We're going to get going in about 5 seconds here.
10:17Step it forward.
10:21Right leg forward, guys.
10:22All the way back.
10:24Hold right here.
10:25This is going to be our start.
10:26We're going to start the timer.
10:27I want to see everybody lock in.
10:29Nice and tight.
10:30Sink down one more inch.
10:32Step up one more inch.
10:34Back down.
10:35This is muscle activation right here.
10:37You don't need to step very far to really get a good pump out of it.
10:40But I want to feel you squeezing all these muscles.
10:42All right, 15 seconds of work.
10:443, 2, 1.
10:45Stand it up.
10:46Keep it going.
10:47So the same exact muscles I was just having you squeeze.
10:51I want you to get out for these next 10 seconds.
10:54Little pump, little squeeze.
10:565, 4, 3, 2, and 1.
11:00Bring those dumbbells up.
11:01Step back.
11:02Find that positioning.
11:03Same exact thing we just did before.
11:05I want you guys to sink down an inch.
11:08Press up nice and slow.
11:10Back down an inch.
11:12Press up nice and slow.
11:14Keep it going.
11:15Back down.
11:16Press up nice and slow.
11:18Keep it going, guys.
11:19Slowly.
11:20And press.
11:22We got 5 more.
11:24Press.
11:254 more.
11:27Press.
11:28Oh, man.
11:29It's burning.
11:303.
11:31Press.
11:322.
11:33Press.
11:34Last one.
11:35And press.
11:36Stand up for a second.
11:37Shake out that leg.
11:38I'm feeling a little burn.
11:40Step it back.
11:41Find that positioning.
11:42You guys know how I like it.
11:43Bring it all the way up to those ribs.
11:443, 2, 1.
11:45And row.
11:46And back.
11:47And row.
11:48And back.
11:49Let's see if I can find somebody who wants a little bit of extra work.
11:53Here we go.
11:54Chelsea right here.
11:55She could lean forward just one more inch.
11:58Really work that angle of that back.
11:59Get a little bit more weight out of those dumbbells.
12:01See what we can do with Angelo.
12:03He could bring this back foot a couple more inches back.
12:06Look at that lean now.
12:07Look at that strength.
12:08Pulling from the lats.
12:09Those big muscles we talked about.
12:113 more reps.
12:12Let's go.
12:132 more reps.
12:14Let's go.
12:153, 2, 1.
12:16And 1.
12:17Nice.
12:18Woo!
12:19Back down to our backs.
12:21You guys know what's coming up.
12:23I want to practice our extension right here.
12:26Ground the heel.
12:27Extend.
12:28That leg should be burning from our last move.
12:30Press those dumbbells up.
12:32Let's practice a really slow negative.
12:343, 2, 1.
12:37Bring it up.
12:38Squeeze.
12:39Everything together.
12:40Nice and tense.
12:41Back down slowly.
12:423, 2, 1.
12:44Squeeze.
12:45Everybody hold.
12:46Hold.
12:47Back down slowly.
12:483, 2, 1.
12:51Squeeze.
12:52Now focus on those abs.
12:532 more.
12:543, 2, 1.
12:56Squeeze.
12:57Last one.
12:58Nice and slow.
12:593, 2, 1.
13:02Lock it back out.
13:03Set those feet down on the ground.
13:05Heel 6 inches above now.
13:07Hold.
13:08Just 6 inches above.
13:09Lower, lower, lower, lower, lower.
13:11That's your sweet spot.
13:12Now ground that lower back in.
13:14Get that little tension out of the lower back.
13:16And now slowly bring it up and get that crunch.
13:19Good.
13:20Find that sweet spot every single time.
13:22Crunch.
13:23So this ab control is what we're working on.
13:26Abs don't have to be fast.
13:28They're not meant to be fast.
13:29Abs are all about control.
13:31As I said back here with D, nice and long and strong.
13:343 more reps.
13:35This is what we want to see every single time.
13:37It's about a 3 second count all the way out.
13:40Last one and squeeze.
13:42Good.
13:43Opposite leg up.
13:44Hanging out with Electro.
13:46Same exact thing.
13:47Press it up.
13:48Press it up.
13:49Good.
13:50Everybody hold here.
13:51Angela, get those sweet dumbbells up, baby.
13:53Push those cheeks a little bit harder.
13:55Electro doesn't need any work.
13:56She's a champion.
13:57Slowly down.
13:58Bring it down.
13:59Good.
14:00Good.
14:01Good.
14:02So understand, guys, the reason why we're taking that slow tension, that right there
14:06is control.
14:07We press up with power because you've got to understand when we're coming up over a wall,
14:10Everest, that chest strength and that push strength is what's going to get you over the
14:13top.
14:14Everybody, 2 more reps.
14:15Up and squeeze.
14:16There we go.
14:17Dynamically taxing it.
14:18Working it out.
14:19Up and squeeze.
14:21Good.
14:22Stand it up.
14:23How are you feeling, Angelo?
14:25Good.
14:26I'm coming back over here with Angelo.
14:30We're going to have a little test out.
14:32Everybody in position.
14:33Load that front leg.
14:34Here we go.
14:35Up in position, guys.
14:37Here's what we're going to do.
14:39We're going to slowly step it down.
14:41Get into that lunge.
14:42Hold, hold, hold.
14:43And slowly stand it up.
14:45Good.
14:46Slowly step back.
14:48Hold it.
14:49Hold it.
14:50Hold it.
14:51Slowly bring it up.
14:52And now add a little pace.
14:53Here we go, Angelo.
14:54This is our race now.
14:55See if you can keep up with me.
14:57So everybody, I added a little tension.
14:59I showed you how to work the muscle.
15:00Now we start to add that dynamic cardio to it.
15:03Pump it out.
15:06You're starting to burn out on me.
15:08We got 10 seconds.
15:09I'm not slowing down.
15:11Four.
15:12Come on.
15:13Three.
15:14Come on.
15:15Two.
15:16Come on.
15:17And one.
15:18Bring that dumbbell right up.
15:19Bring that back leg.
15:20I'm staying right here with you, Angelo.
15:21Don't quit on me.
15:22Dip and drive.
15:23Three, two, one.
15:24Dip.
15:25Drive.
15:26Dip.
15:27Drive.
15:28Elbows.
15:29Press in.
15:30Working.
15:31Would you be mad at me if I told you were only 10 seconds in?
15:35Come on.
15:36Let's go, team.
15:3715 seconds left.
15:3910 seconds left.
15:43Nine.
15:44Eight.
15:45Seven.
15:46Six.
15:47Five.
15:48Four.
15:49Three.
15:50Two.
15:51And one.
15:52All right.
15:53Last set.
15:54Keep that leg forward.
15:55Dumbbells back.
15:56You guys know what's going on.
15:57Three.
15:58Two.
15:59One.
16:00And pull.
16:01Let's go, D.
16:02So I promised D I would help him get ready for his bodybuilding show.
16:03I want him to squeeze those biceps.
16:04You see that action right there?
16:05Boom.
16:06I want him to squeeze that back.
16:07Now here's the real challenge.
16:08Wiggle those toes back a couple more inches.
16:09Boom.
16:10Now we're loading that leg up.
16:11See?
16:12Dynamic.
16:13Legs.
16:14Abs.
16:15Arms.
16:16Back.
16:17Everything working.
16:1810 seconds.
16:19Let's go, guys.
16:20Last move coming up.
16:21Five.
16:22Four.
16:23Three.
16:24Two.
16:25One.
16:26Romanian butt builders.
16:27Let's just finish it out strong.
16:28Here we go.
16:29Three.
16:30Two.
16:31One.
16:32One.
16:33One.
16:34One.
16:35One.
16:36One.
16:37One.
16:38One.
16:39One.
16:40One.
16:41One.
16:42One.
16:43One.
16:44One.
16:45One.
16:46One.
16:47One.
16:48One.
16:49One.
16:50One.
16:51One.
16:52One.
16:53One.
16:54One.
16:55One.
16:56One.
16:57One.
16:58One.
16:59One.
17:00One.
17:01One.
17:02One.
17:03One.
17:04One.
17:05One.
17:06One.
17:07One.
17:08One.
17:09One.
17:10One.
17:11One.
17:12One.
17:13Let go of those dumbbells. You guys can get a free high five out of it. You starting to
17:17sweat yet? Oh yeah. Mutter Nation, we're getting into that next circuit. Yeah, those dumbbells
17:26are starting to burn a little bit. I'm feeling good about it. Now we really are going to
17:29take it to dynamic dumbbells. One dumbbell, we're going to work one side, practicing working
17:34on those imbalances to make them a stronger balance. So we're going to take that dumbbell
17:39up. Guys, we're going to get down to that lunge position. Everybody facing forward. We're
17:43going to get going in about five seconds. Ground yourself. Find that nice strong space. Press
17:48that dumbbell up. So check this out. We're going to reach across the body. We're going
17:52to find ourselves all the way down here. We're going to turn that dumbbell out. So everybody
17:56meet me down at the bottom. Hold it, hold it, hold it, and then squeeze that glute back up.
18:0030 seconds will work right here. So what we're doing right now is we're working on that awkward
18:05positioning. A lot of times you may be reaching up, holding that monkey bar, and you're going
18:09to need to use that ab strength to pull across. Reach it, pull it. Every single time we're
18:16trying to find how the abs can squeeze it nice and tight. Every single time. Come on. We've
18:21got five more reps. Squeeze. Four more reps. Squeeze. Nice and tall with it. Three. Squeeze.
18:29Last one. Up. And let that dumbbell come down, guys. We're going to stand up. Do a single
18:36leg deadlift right here. So just like you're walking down the street holding a suitcase,
18:40we're going to sink down. Hold it right here. Keep that back nice and tight. We're going
18:44to start the timer. I want you guys to find this position. I want you to make sure it's
18:47nice and tight in that tuck. And we're going to stand up and do 20 seconds of reps in three,
18:51two, one, and up. Slowly come down, guys. This isn't a move we're going to bounce around
18:57in. So you check it out. Angelo right here. Got his hand on his hip. Has that nice balance.
19:04Always has that straight back. What we want to make sure we do is we stack the shoulders
19:08over the hips. Don't lean it. Sink it. Nice and tight. Grab it. Stand it up. Here we go,
19:14guys. Five, four, three, two, and one. Switching sides. Grab that dumbbell. Press it up. Find
19:24that nice, straight, strong core. Squeeze that glute forward. Ground that heel. Everybody
19:29slowly sink it down. Touch it. Everybody bring it up nice and tall. Turn that dumbbell back
19:35in, okay? Back down. Turn it out. Squeeze, squeeze, squeeze. Activate that glute. Stand
19:40it up. There you go. Keep it working. There we go. Let's go, D. There we go. See this? I want
19:49him to squeeze that glute and bring it back. That right there is that powerhouse. Understand,
19:53there may be weight above you, but having that strong glute and ab to pull it across, that's
19:57right there your powerhouse. That's your stabilizer. Three, two, one. Good work. Stand it up, guys.
20:04We got those suitcase deadlifts. Hanging out over here with Chelsea. Sink it down. Find
20:09it with me. Hold. Nice. That's a pretty heavy suitcase you got there. I understand you're
20:14going to want to pick that thing up and go on your way. Let's stand it up. Squeeze. Nice.
20:18Back down. Slowly. Squeeze it. Work it tight. Back up. So every single time, get after it
20:23at your own pace. Find it. Work it. There we go. Let's see if you're working with a nice
20:26heavy suitcase. A little bit sink in it. See, here's what I want you guys to do. Don't
20:31let that heel come up. I want you to use the leg strength to push that heel down to the ground
20:35and use the power of that heel to stand right back up. Out there on course, it ain't going
20:39to be easy dumbbell you're picking up. Could be a friend. Could be a log. Whatever out there
20:43on course is going to challenge you, you're going to strengthen for it right here. Three, two,
20:48one, and we're out. Whoo! We're going to go through that one more time, Mudder Nation.
20:54Then comes the real work. Grab a sip of water. Towel off. I'm having a blast, baby. So here's
21:03what we're going to do. I'm going to slow it down even more this time. Make it awkward
21:07for you guys. You know what we're doing, but here's what you're going to have to do.
21:11You're going to have to find that dynamic strength to get through your rep. So bring that leg forward.
21:16Grab that dumbbell. Bring it up. Here's what we're going to do. Sink it all the way down.
21:22Hold your hand just an inch above the ground. You got that strength? You're holding it nice
21:27and tight. Slowly bring it up. Bring it back down again. Just an inch above the ground.
21:33Use those abs. Use that glute and stand it up again. Back down. Hold. Hold. Hold. See,
21:39I'm just hovering right here. This is all oblique, all abs, and then squeeze up with that glute.
21:44Let's get two more reps. Back down. Sink. Hold. Stack that arm. Back up. Last one. Down. Squeeze
21:52and up. Good. Suitcase time. Let's go. Hanging out with my boy D over here. Let's really sink
21:59down. Get into that position. You got those shoulders stacked? Sink that shoulder back
22:03right there. Look at that. Like you're about to rip a lawnmower. Three, two, one, stand up.
22:08Squeeze that power through that arm. Back down. Squeeze. Hold it. There you go. That's where
22:13I want you. Stand it up. Twenty seconds to your own pace. Three, two, one, go. Down and pull.
22:19Now really work those glutes. Now we're getting that cardio back in. Squeezing, working, sweating.
22:26Counting down. Ten. Come on. Nine. Come on. Eight. Squeeze it. Seven. Six. Come on. Five. Four. Three. Two. And
22:37one. All right. You guys know what's up. Switch sides. Angelo, can you hold that dumbbell up
22:45overhead? I'm going to ask the same thing. Let's check it out. Bring it down, Angelo. Hold
22:49it just a inch above the ground. That's it. That's it. That's that sweet strength. Look
22:54at all that muscle firing up. Stand it up. Good. Let's see if those abs are firing. Bring
22:58it back down. Good. See this oblique right here? That's the strength. Staying it up. Squeeze
23:03right there. Good. Find that strength in that position. Back down. Look at this glute. Now
23:08push it forward. Stand it up. Good. Let's go again, guys. Two more reps. Back down. Squeeze
23:13the glute oblique. Last one. Lower it down. Hover just above the ground. Don't cheat it,
23:18Electro. Three, two, one. Back up. Suitcase deadlifts. So guys, next week we're going to
23:25dynamically challenge you even more. We're going to make these single leg deadlifts. So start
23:29to really figure out, put your mind into that muscle so next week we're ready for it. But let's
23:33drop it down now. Three, two, one. Down and up. So let's make this one more of a cardio
23:38pump. Try to get quick reps in but always have that good form. Get it done. Here's the catch,
23:47guys. Next round, we got three moves and we're going to be really working. I'm going to need
23:52everything out of you. So get ready for it. Squeeze it. Five, come on. Four, come on. Three,
24:00two, and one. Water break, baby.
24:04Ho!
24:06Modernation. Here's what's coming up next. We got three moves, three rounds, super fast.
24:12I want to challenge you. Make sure you guys get a little bit more out of this thing.
24:15You guys all feeling good about this? So I'm going to challenge my whole team right here.
24:19I'm going to challenge you at home too. Understand, once we learn the moves, then I'm going to give
24:23you guys no breaks. I'm going to try to push it harder and harder each round. All I'm asking,
24:28guys, 90 second circuits, then we're going to get after it. So everybody, push up position.
24:34We're going to drop down. Boom. We're going to row it up. Boom. Here's what I'm going to
24:39ask you. Bring your feet a little bit wider so you can get that stability. We're going
24:42to drop down, same side and pull it up. Three, two, one. Down, row. Down, row. That's that
24:49power right now. That stability, that core. We're going to keep on working it. Over the next
24:55two rounds, we're really going to burn it out. Let's go, D. There we go. So I always
25:03say, guys, loose hips sink ships. So what I'm asking them to do right now, belly button,
25:07chest, hips, quads, knees all come down at the same time. Don't let that belly come out.
25:13Tighten it up. Tuck it in. Five, four, three, two, one. Here we go. High pulls coming up.
25:22Sink it down. You guys know what's coming up. Just like a Romanian bump builder, but
25:27this time we stand up and pull. As a group, 30 seconds of work. Back down to position.
25:31Three, two, one. Pull it up. Boom. So here's what we're going to do. High reps. This right
25:36here is that power cardio. Working it out, sweating it out. More reps you get, the better
25:41you are all. Squeezing, working. Keep it going. Nice work, Chelsea. She's hanging out over here,
25:48guys. Doesn't have to go as deep, but I still want to see the power up top. All that upper
25:52body strength is going to count out there on course. Five seconds. Let's go, Angelo. Four,
25:57three, two, one. Go. Bring those dumbbells into that rack position. We've done this before,
26:04so I'm going to hang out with Angelo. I'm going to ask him to really crank it out right
26:07now. Let's go. You ready for this? Three, two, one. Squat. Stand it up. Quick. Quick cardio.
26:13So if you guys are feeling fit and strong, you have the energy for this. This is the
26:17pace I want. Quick, strong. Quick, strong. How are you going to make it work a little
26:22bit more? You're going to push those knees out a little bit. You're going to bring those
26:25elbows in tighter. Everything's stacking up and down, nice and strong. Ten seconds.
26:31Let's go, Angelo. Work it, work it, work it. Five, four, three, two, one. Let's take a break,
26:38rotation. Woo! That's right. Feeling it, guys. Two more times through that. Now you know what's
26:47going on. Now I'm going to push it. Maybe I'm going to challenge you, have you stack
26:51it, have you hold it, but we're going to find a way to get you. Ten seconds right here.
26:57So we're going to come down, guys. Every single time you're in that bottom position, nice pull
27:01in, nice pull in, nice push-ups every single time. Here we go. D, come on up here. You and I
27:07are going to get a little workout in. A little Muddy Buddy action over here, guys. Get ready
27:12for it. Three, two, one. Down, row. Good. Down, row. So this is the push. You're racing
27:19with a friend. You're out there on course. You understand you want to push them. You want
27:23to be stronger than them. Getting every single rep match for match. Let's go. You ready for
27:30these last 15 seconds. Keep those hips tight, baby. Ten seconds. Five seconds. Four, three,
27:41two, one, and done. Here we go, guys. We're going to dump down. We're going to pull it up.
27:49Three, two, one. Down, and pull. Down, and pull. So we're out on course. Things are getting
27:57a little messy out there. Someone's ahead of us at an obstacle. We're going to have
28:01to come up, and we're going to have to hold our arms up nice and tight. Everybody hold
28:04it at the top. Squeeze. We're stuck up on top of an obstacle. Someone's at the top of
28:10the wall. We can't get up and over it. Hold those arms strong. Tuck them up. Angel, you
28:14getting tired yet? We can't get over this wall just yet. What are we going to do? Five, four,
28:19three, two, one. Here we go. Hanging out over here with my girl. We're going to squat down.
28:27Hold it. Man, one of our friends needs to help get over this wall, so I want you to pretend
28:32like your friend's right here. We're going to stand up as a group. Three, two, one, squeeze.
28:36Boom. Someone else needs help. Let's bring it back down. We're stepping up on our shoulders.
28:40Feel that weight. Drive those knees out. Bring them up again. Push. Good. Back down. Sink it.
28:45Hold it. Heavy person's getting on this time. Three, two, one. Bring it up. Squeeze it. Back
28:51down and hold. We're real tired, but it's our turn to get over the wall. We've got to
28:54get up there. You guys ready? Three, two, one. Stand up. Boom. Water break.
29:00Woo! Feel good? This round is going to be the cardio round. No pausing. No breaks. We're
29:09going move to move to move. I'm not going to mess with you. I'm just going to ask you to run
29:13with it. Here's the finish line. All you've got to do is push. Chase it. Ninety seconds
29:17of work. Anybody can do something for ninety seconds. All right, guys? We're going to take
29:21it home. I'm starting out with you, Electro. Here we go. Everybody in position. Pretending
29:27like we're crawling under barbed wire right now. You've got to dig. You've got to pull.
29:30You've got to twist. Three, two, one, go. Up, pull. All that strength. Squeeze it. Keeping
29:38those legs balanced. I know that you're tired right now, but these are the last renegade pulls you've
29:42got to do. Don't let it quit. Don't let it beat you. Keep your mind into it. Rep after
29:47rep. We're getting stronger, guys. We're getting closer. This interval is almost done. Ten seconds
29:51away right now. You can get three more reps. Let's go. You can get two more reps. Last one.
29:58Pull it up. Good. Let's go. Angelo. We're running. We're racing. We're pushing. Here we go.
30:05Three, two, one. Down and pull. Squeeze it. Squeeze it. Squeeze it. Here's what you're doing right
30:11now. You're climbing. You're pulling yourself up a rope. Use that full body strength. Legs,
30:16arms, full body. Every inch. This rope's getting really long. You've got about 30 more feet.
30:21Let's go. Squeeze it. 25 more feet. Let's go. Keep it going. 20 more feet. You're pulling.
30:27You're kicking. You're squeezing. 15 feet. Let's go. Keep it going, bro. Let's go. 10 feet.
30:34Last ones. Make it good pulls. 5, 4, 3, 2, 1. Everybody squat position. Let's go. You
30:41know you want to be here. Everybody down in position. We're just going to power out. 30
30:44seconds. 3, 2, 1. Pump. Squeeze. Squeeze. So your legs are burning. You're almost at that
30:49finish line. Every single inch of your body is burning, but you're going to push it. Your
30:53friend's right there at the finish line with a sweet looking picture ready to be taken.
30:57Come on. Let's go. 10 seconds. Squeeze. Everybody's cheering your name. They want to see you cross
31:03that finish line with a big smile. 5, come on. 4, 3, 2, and 1. Boom. Nice work. Nice work.
31:14Nice work. Mother nation. That's dynamic dumbbells for you, baby. We're coming back tomorrow. We're
31:21taking it down on the ground, but today you conquered it. You got rep after rep. That's been
31:26the hardest workout yet, maybe, but tomorrow's going to bring another challenge. So we're going
31:30to cool down. Everybody, shake out those arms. We're pretty pumped out. Angela was climbing
31:36that rope forever. I mean, it was impossible. Here we go, guys. Bring it across. Hold it.
31:42Get it. Shake it. Really bring it tight. You deserve it. We did a lot of push-ups. 3, 2,
31:501. Switch. Shake it out. Bring it over. Let that arm be lax at first. Take a deep breath
31:56in. Exhale. Press out. Nice and long. Open up the back of that shoulder really now. Maybe
32:00add a little bit of lat pull if you can get it across further. 5, 4, 3, 2, and 1. Shake
32:07it out. Here's what we're going to do. Take a deep breath in. Exhale. Fold forward. What
32:12we're going to do is we're going to bend down nice and low. Put your feet on top of your hands
32:18nice and underneath. Take a deep breath in. Exhale. Push up. Feel that stretch in your upper
32:22back. We did lots of those high pulls. That's all those muscles right there. Pull it. Pull
32:27it. Pull it. Now pull back into your toes a little bit. Take a deep breath in. And then
32:32exhale. Release it. Here's what we're going to do. We're going to bring our feet together.
32:37We're going to put into a prayer position. We're going to take a deep breath in. We're
32:40going to exhale. Squat down. Bring that elbow across the body. Here we go. Nice glute stretch
32:45right here in the booty. Here's what we're going to do next. We're going to open up those
32:48hands. Release all that muscle in the ribs and those abs that we were doing those twisters
32:52with. Squeeze it, squeeze it, squeeze it. Three, two, one. Stand it up. Reset. Bring
33:02it back down. Bring it across. Same exact thing. Stretch comes down here. Elbow pulls across.
33:08We press that knee out a little bit and then we open up that hand. Get that extra stretch.
33:14Almost there. Five, four, three, two, and let it go. Here's what we're going to do next.
33:20We're going to step back with that right leg. We're going to reach up nice and tall. Now
33:25we're going to sink back that back heel. Straighten out that leg. Get that whole stretch in that
33:29front hip flexor. Sink it a little bit deeper. Boom. Last seconds. Three, two, one. Stand it
33:38up. Man, I'm still feeling that burn. Bring it back. Find that good positioning. Post back
33:45that heel. Reach up through those arms. Sink down another inch. Hold it right here. Open
33:51that. Press that knee out a little bit. There you go. Opening all the angles. Getting all
33:55that stretch in. Five, four, three, two, one. All right, everybody. That was dynamic dumbbells.
34:02Get your recovery drinking. Have an awesome day and bring some energy back for tomorrow, guys.
34:07We'll see you then. Oh. Hey. Oh. Oh, man.
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