- 6/23/2025
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00:00Here we go, Mudder Nation. Let's crush it.
00:13Welcome back, Mudder Nation. This is Athletic Training Day 1.0, baby.
00:19That's right. This is the start of our most challenging workout, guys.
00:22Week after week, we're going to be bringing it back harder, faster
00:25to get you ready for the end of it and get you ready for the race.
00:27All right, everybody. We're going to start out with a nice jog in 3, 2, 1.
00:32Let's hit it. Starting out the day right. This is a running race.
00:35You got to really always keep your mind on that cardio. Good form means a good race.
00:39So right from the start, guys, pumping those arms, pumping those knees.
00:43We're going to switch it out, guys, to a soccer kick.
00:455, 4, 3, 2, pop it forward. There you go.
00:50Just always dynamically challenging yourself.
00:52On Athletic Training Day, guys, we're going to be switching up moves pretty gosh darn quickly.
00:56Feel nice and loose with it. We're going to switch it up.
00:59Next move. 5, 4, 3, 2.
01:02Take a break, and we're going to go into good mornings.
01:04Bring those feet out nice and wide. Everybody sink down with me.
01:07Feel that stretch. This is our base position right here.
01:09We're going to come up for 5. So pop up, squeeze 1.
01:12Back down. 2.
01:14Always engage in those muscles. 3.
01:16Abs and butt. 4.
01:18Last 1. And 5.
01:20Here we go. This is a little bit of a balance challenge.
01:22We need everybody to pay attention here. Bring that knee up.
01:25We're going to hurdle all the way up and over to the right.
01:28Next one. Hurdle all the way up and over to the left.
01:30We're going to hit 4 more. Nice and slow.
01:33Bring it up. Boom.
01:35Last 2. Get up over that hurdle.
01:36Highest one right here. Boom, boom, boom, boom, and boom.
01:39Bring it out.
01:41Squeeze it. Little circles. Bring it back.
01:43Little muscles, but we're extra tough with them.
01:45Those shoulders getting stronger every day.
01:47Squeeze it. Squeeze it. Squeeze it.
01:485, 4, 3, 2. Switch directions.
01:53Big circles. Here we go.
01:54Dorian, biggest circles yet. There we go.
01:56Energy in those fingers, guys.
01:58Widen them out. Really wiggle those fingers for a second.
02:00We got 5, 4, 3, 2, and 1.
02:03We got butt kicks all the way up there.
02:06Little race right here.
02:07Getting the heart rate going.
02:09So we're going to start out right away with a pretty challenging move.
02:11We got these sprinter stance jumps.
02:13Keep it going.
02:14Pick it up.
02:1510 seconds.
02:17A little bit faster.
02:18Pump it, pump it.
02:19Race me.
02:195, 4, 3, 2, and 1.
02:22Let's go, group.
02:23Everybody, right leg forward.
02:25We're going to get in that position.
02:26So I'm going to do it nice and slow at first
02:28so you guys understand what's going on.
02:29We're going to power off that right leg,
02:30and we're going to bring it all the way up.
02:32As a group, 3, 2, 1.
02:35Stand it up and drive.
02:37So these sprinters right here
02:38are all about the power of that leg
02:41and the reach.
02:42So if you want to modify at home, guys,
02:44I just want you to bring your hands up
02:45just to your shoulders right here.
02:47So cut it down right there.
02:48Good.
02:49Slow it down, that pace a little bit.
02:50All we're doing is working the same muscles
02:52but allowing that balance to kind of build up over time.
02:55Let's go.
02:56Keep it up, Angelo.
02:57This is what I really want to see you guys do.
02:59Nice, powerful front leg.
03:00Reaching down, getting that sprinter stance.
03:02Reload and stand.
03:03We got 3, 2, 1.
03:06Opposite leg.
03:07Going to hang out right here with Angelo.
03:09Ready?
03:093, 2, 1.
03:10We start our sprint.
03:11Nice and powerful.
03:13Always driving through, guys.
03:15So this is 60 seconds of work right here
03:17loading those front legs.
03:20Keep it cranking.
03:22Good, good, good.
03:24I'm going to hang out over here with Jake.
03:26I really want to see him
03:27always bring this leg back
03:29and be really light on that toe.
03:31So imagine if you were a sprinter.
03:32You wouldn't plant and pause.
03:34I want him to bring it back,
03:35be a light tap,
03:36and then stand it straight up.
03:373, 2, 1.
03:39Next move.
03:40Here we go.
03:41Sky highs.
03:42Everybody's going to get down in that position.
03:44Nice squat stance.
03:45We've been working this for a couple days,
03:46and we're going to power out
03:47and reach to the sky in 3, 2, 1, and jump.
03:50So this is where that plyometric power comes.
03:53We're going to use this, guys,
03:54out on course.
03:55Whether we're jumping up to reach for a wall,
03:57whether we're jumping up to get over a moat,
03:59we keep it powering.
04:01Let's go, Dorian.
04:02Now imagine.
04:03Dorian, she's got a little bit less height than I do,
04:06but she's got those really powerful legs.
04:07So I want her to imagine she's got a wall right here.
04:10She's got to reach up.
04:11She's got to grab it.
04:12Power in the legs.
04:13Reach up high.
04:145, 4, 3, 2.
04:17That's it.
04:18Here we go.
04:19Down in plank position.
04:21Let's hang out for a second.
04:22First time down on the ground.
04:24Widen out those fingers right there.
04:26Take a deep breath in.
04:27We're going to bring that right leg across,
04:28and we're going to do twisty climbers.
04:303, 2, 1, and twist.
04:32So just like a mountain climber,
04:34we're going to work those abs, twist them.
04:37Right over here, Janelle,
04:39she is just going to tap the toe,
04:41working on taking it nice and slow.
04:42She gets that extra stability right here.
04:44Take your time.
04:46Reach across.
04:46Get it done.
04:48Back over here with my buddy Angelo,
04:49cranking that pace.
04:50Never touching that toe down.
04:52Going to add a little bit of extra pressure on top of this.
04:54Understand.
04:55I want to see.
04:56He's loading those triceps,
04:57working those lats,
04:58balancing,
04:58and abs, abs, abs.
05:003, 2, 1.
05:02Take a break.
05:03Woo!
05:04Shake out those arms.
05:06First time through, guys,
05:07I'm going to let you have it a little easy.
05:08We're going to be back in the same position.
05:10Get back in that plank.
05:11This is what's called a pike hop.
05:12Everybody's going to hop up,
05:13and then they're going to bring it back.
05:16We're going to add a little speed to it.
05:17In 3, 2, 1, pike, and back.
05:20Boom.
05:21So if you guys want to get that cardio pump in,
05:23you can pick up that pace.
05:24What I really want to see you do
05:26is work on these abs
05:27and work on these angles.
05:29Dorian, total monster right here.
05:31Love it.
05:32Look at that angle right there.
05:33Brings it all the way up to that V.
05:34What she's doing is triceps,
05:36lats are pulling and closing
05:38that angle right there.
05:39Then she's squeezing those abs,
05:41working those hamstrings,
05:42and then getting that speed in.
05:445, 4, 3, 2, break.
05:48Everybody stand up.
05:51You ready for this?
05:51Grancy, come on up top.
05:53Look, I like to start my day off right
05:55with a good burpee challenge.
05:56Everybody here,
05:57we're going to do these burpees.
05:58I want you to understand
05:59whether you do it to a step back
06:00or a full jump back,
06:01this burpee is going to be fast.
06:03This is the athletic challenge
06:04of the cardio guys.
06:05You guys all ready for this?
06:06Everybody knows a burpee.
06:073, 2, 1, drop.
06:09So I want to see quick power,
06:12quick feet, quick arms.
06:15This is where we get that heart rate up.
06:17See how much of an athlete you are.
06:19The quicker you are on your feet,
06:20quicker you are with your hands.
06:23That's where that athletic dominance comes in.
06:25We're only halfway through.
06:26You getting tired yet?
06:28Nah, man.
06:29Looks like you might need to take a nap.
06:30Let's go.
06:345, 4, 3, 2, 1.
06:40I think you might have beat me.
06:44Good work.
06:46Here we go, guys.
06:47Down on the floor,
06:48facing downtown.
06:49We're going to do what's called
06:51a crunch reach.
06:53Feet are coming down right here.
06:54Arms are coming overhead.
06:56Let the breath come back
06:57after doing those burpees.
06:58We're going to sit up
06:59and squeeze the abs
07:00and come back down
07:01in 3, 2, 1, up, reach.
07:05Slowly back down.
07:06Up, reach.
07:07Keep it going, team.
07:09I'm going to hang out with Dorian again
07:10because I love seeing the abs.
07:12Bring your feet in a little bit closer.
07:14Ground them.
07:15Squeeze 1, 2, 3.
07:17That's 6 abs right there.
07:19Double it up.
07:19Squeeze it.
07:20Obliques.
07:21Arms strong.
07:22Everything's working.
07:23Back in with those heels.
07:24Don't lose it.
07:25Good.
07:26This is your grounding.
07:27Stay with it.
07:285, come on.
07:294, 3, up and hold.
07:312, and 1.
07:32Break it.
07:34Woo!
07:35Round 1 in the books.
07:37Mudder Nation.
07:39Oh, man.
07:41So, guys, the sweat's coming down.
07:43Now what we're going to do
07:43is we're going to start to push it.
07:44That's only the beginning of the day,
07:46the beginning of the race.
07:47Now we keep on going.
07:48We've got 3 more rounds of work.
07:50Grab a quick towel.
07:51Grab a quick sip.
07:52Woo!
07:53How y'all feeling?
07:54Real good.
07:55Y'all look a little tired.
07:57I want to see a little bit more burpee action.
07:59A little more sprinter action.
08:01We've got 10 seconds.
08:02You guys know what's going to happen.
08:03We're going to get into that sprinter position.
08:05I'm going to hang out over here.
08:06Let's see if you want to work it, Jake.
08:07Let's go.
08:09Let's get down to that position.
08:10Everybody in a nice tuck.
08:11So we're at the blocks.
08:12The gun's about to go off.
08:143, 2, 1.
08:15Reach up.
08:16Squeeze.
08:16Back down.
08:17So we're always getting that power off that leg.
08:19Always pushing through.
08:21Nice and tall, guys.
08:22Get those arms up behind the ears.
08:24That's where that balance comes in.
08:27Almost done, guys.
08:27Come on.
08:30So don't tire yourself out on this leg alone.
08:33No, we're going to be bringing it to the other side.
08:34That's where you've got to save a little in the tank.
08:37Almost through, guys.
08:3810 more seconds right here.
08:39Let's go.
08:40Last reps.
08:42And we're reaching in 3 and 2 and 1, guys.
08:46Less rest, more work.
08:47Switch legs and we're going up in 3, 2, 1.
08:50We're keep on running.
08:51Reach a little bit higher.
08:53So I have a challenge coming up for you guys.
08:55We're going to come up in balance in 2 reps.
08:57Up and hold.
09:00Everybody working back there?
09:01You guys working out there?
09:03Reach it, reach it, reach it, reach it.
09:0510 more seconds of work.
09:063, 2, 1.
09:07Bring it back and stand.
09:08Keep it working.
09:10Stand it and press it.
09:12Reaching through that knee.
09:13Working that ab.
09:14Working that pump.
09:153, 2, 1.
09:17And done, guys.
09:19Think you can beat me in a jump contest?
09:21Do it.
09:22All right.
09:22All right.
09:23Let's get down.
09:24Load it.
09:24Man, you've got to really work for this, okay?
09:28Everybody at home, we're going up in 3, 2, 1.
09:30Jump.
09:31Oh, I don't know about that.
09:33Let's see how far you're getting those feet off the ground.
09:35Only about 6 inches this time.
09:36You need to go about 8 inches.
09:38Give me 8 inches.
09:39That's it.
09:40Here's where that power's coming from.
09:42Jump, squeeze, reach.
09:43Dunk that basketball.
09:4510 seconds.
09:46Come on.
09:47I'm going to add another 10 seconds if you don't give me a couple more inches.
09:505.
09:50Come on.
09:514, 3, 2, 1.
09:54We're out.
09:56Back down to plank position.
09:57Here we go, group.
09:59Everybody, shake it off.
10:00Heart rate's high.
10:01We're going to get over there.
10:02And we're going to do them nice and slow right here.
10:04See if everybody's really working their abs.
10:06Bring that knee across.
10:07Hold.
10:09Switch sides.
10:11Nice and slow.
10:12Hold.
10:13Bring it really tight.
10:14Engage those abs.
10:15Lock it.
10:16Switch sides.
10:17Hold.
10:19We're going to do one more.
10:20And then we're going to go full speed.
10:21Switch sides.
10:23Boom.
10:2410 seconds of work.
10:253, 2, 1.
10:25Sprint it.
10:29Hamstring's working.
10:31Arms working.
10:32Heart rate pumping.
10:335, 4, 3, 2, and break.
10:38Everybody stay right there, guys.
10:39We're going to get in that pike up position.
10:40Everybody load up to the top.
10:42Good.
10:43A little bit higher.
10:453, 2, 1, and go.
10:47So check this out.
10:49She's just working on this step up right here.
10:51All we're doing is bringing up those cheeks, squeezing those abs, lengthening those legs.
10:56I want to see straight lines the whole time, guys.
10:58As soon as you start to bend those knees, that's when we're no longer working our abs.
11:02A little bit taller, guys.
11:04Everybody up at the top position and hold.
11:06There we go.
11:07Are you working those abs?
11:08Jake, step those feet back a couple inches.
11:09Put the weight into those hands.
11:11Good.
11:11Find that center right there, guys.
11:13Work those abs.
11:145, come on.
11:164, squeeze it.
11:173, 2, make it burn.
11:191, let it go.
11:21Stand it up.
11:23Jake, you want to race?
11:25Doreen, you want to jump up here?
11:26Yeah.
11:27Three-part race.
11:29Boys versus girls.
11:31You guys know what's happening.
11:32We dump it and we jump it.
11:333, 2, 1, go.
11:36Work it like an athlete.
11:37So we're all on the line racing right now.
11:41Speed demons.
11:42Getting it done.
11:46Doreen, you going to keep up with us, boys?
11:49There we go.
11:49Come on.
11:51Almost there, guys.
11:52These 10 seconds, make them count.
11:544, come on.
11:563, 2, last rep.
12:00And 1.
12:02Woo!
12:03Oh, man.
12:05Oh, man.
12:05Let's finish off with some abs.
12:08That water break right around the corner.
12:11Actually, I'm going to tease somebody.
12:13Let's go hang out with Angelo.
12:15Here we go, guys.
12:16Everybody up in top position.
12:17Hold.
12:19Good.
12:20If you check this out right here,
12:22Angelo's got big abs.
12:23You can see all six-packs working.
12:26Lengthening, squeezing.
12:27Everybody get a rep.
12:28Let's go.
12:28Down, up, and hold.
12:31Squeeze.
12:32Bring those feet in a little bit tighter.
12:34Engage those hamstrings.
12:35Down, up, and hold.
12:38Squeeze.
12:39You got tension in your arms.
12:40See this right here, guys?
12:41He needs that tension.
12:43It comes down through these lats,
12:44right into these abs.
12:46Down and go again.
12:47Up, squeeze.
12:49Count down with me.
12:505, 4, 3, 2, 1.
12:55All right.
12:55Water break.
13:00Burpee.
13:01They got me.
13:03I'm feeling good about it.
13:04Cowl off, guys.
13:05Next round, we're going to push you even more.
13:07Grab a sip of water.
13:08Find that center.
13:10Imagine we're out there on course.
13:11We are halfway through right now.
13:12You found a water station.
13:14You grab a sip of water.
13:15Down that chest.
13:16We're going back out on course.
13:18Y'all feeling good?
13:19Yeah.
13:19That's right.
13:20Get it, get it, get it, get it, get it.
13:22Get it, get it.
13:23All right.
13:23Here we go.
13:25You guys know we're going to be working it now.
13:26We're going to take it down to the ground.
13:27We're going to do what's called a push-up flagpole.
13:29So check this out, Dan.
13:31We're going to hang out right here.
13:32I want to see a really good, strong plank position.
13:34We're going to reach up through that right arm.
13:36Bring your feet a little bit wide
13:37so you can get that good stance.
13:38Power through the arm.
13:40Everybody up and hold.
13:41We're going to switch it out.
13:423, 2, 1.
13:4330 seconds of work alternating.
13:46Nice tap.
13:47Nice reach.
13:47So my whole goal right here
13:49is to reach nice and long.
13:52It's a two-part strengthener.
13:53I'm reaching it out.
13:55I'm strengthening those back, upper back muscles.
13:57Working on those glutes,
13:59working on those abs,
14:00everything front to back.
14:02Squeeze it, work it.
14:03I'm staying through this whole round.
14:04Come on.
14:05Work, work, work, work.
14:07Guys, this is a whole ab circuit.
14:09No, conserve a little energy.
14:11This is athletic training day, baby.
14:13I told you it was going to burn.
14:14Last one.
14:15Up.
14:16Hold.
14:16Stay right here.
14:19Let go of it.
14:19Guys, put your hands down.
14:21We're going to come down for bolder shoulders.
14:23We're going to drop down with that right elbow.
14:25Stay on the right side in 3, 2, 1, and down.
14:28So here's our goal.
14:30Staying nice and tight.
14:32Keeping these elbows tucked.
14:34Imagine like you're climbing through that sewer drain right there, guys.
14:37Everybody is using that army crawl strategy
14:40with those strong elbows and strong core.
14:433, we're going to switch it, 2, and 1.
14:48So hold it for a second.
14:50Opposite side now.
14:53Stay tight with it.
14:55Going to hang out over here with my friend Dorian.
14:58Understand, guys, she's got to keep that tight core, that tight body.
15:00If she starts to swing those hips around, that's where the trouble starts.
15:04That's where we lose that tension and that strength.
15:05A little bit heavier, 2.
15:08Last one.
15:09Stay tight, Mudder Nation.
15:10Let's go.
15:11Break it.
15:12We're standing up.
15:14We're going for a little race here.
15:16I call this right here, stairway to heaven, guys.
15:18Imagine we are climbing a nice stairway, reaching it up, grabbing and pulling, switching.
15:23Everybody up.
15:243, 2, 1, and go.
15:26So imagine, guys, you ever seen that movie Rocky?
15:29Drago trained on one of these bad boys.
15:31He's pumping.
15:32He's working.
15:32Imagine, imagine we got two rounds of this fight right here.
15:35I really want you to pick it up.
15:37Dorian, are you going to beat me?
15:39Come on.
15:39We're getting to the top of this bad boy.
15:42So what I'm doing right now is a two-part cardio, pulling and stepping at the same time.
15:4710 seconds.
15:48Working and pulling, baby.
15:50We got 5, 4, 3, 2, and 1.
15:55Let's go.
15:57Okay.
15:58We're going to step it back.
15:59Bring back that leg.
16:03Load that front right one.
16:05We're going to hit some plyo lunges.
16:06So everybody sink down nice and deep.
16:08I want you to hit this position every time.
16:09Don't cheat your lunge depth.
16:113, 2, 1, jump.
16:13Get in every rat pin.
16:15So right now, I want you to train this like you're climbing a mountain.
16:19Every step is a powerful one.
16:23Understand those hills out there, they're going to be steep.
16:25You need to have strength in those legs.
16:27This right here, ultimate strength builder, ultimate cardio builder.
16:31Heart's pumping, charging.
16:32Let's go, Jake.
16:34Here we go.
16:3410 seconds right here.
16:36Quicker, quicker, quicker.
16:37This is our last push.
16:38That's it.
16:39That's what I want, guys.
16:40That's that athletic dominance.
16:425, 4, 3, 2, and done.
16:46Woo!
16:47Who's ready for the next thing?
16:48You guys ready for dab sit-ups?
16:50My crew made this up.
16:53They're super excited about this move.
16:54Super excited.
16:56Here's what we're going to do.
16:58We're going to do a dab sit-up, guys.
17:00Everybody's going to meet me up at the top.
17:01Bring it across in that dab position.
17:03See this lockout right here?
17:04Actually takes a lot of ab work to hold.
17:06Bring it back down and switch.
17:0830 seconds.
17:08Here we go.
17:09Back down and up.
17:11Back down and up.
17:12So I want to see you guys at the top position every single time.
17:15Arms come straight down towards the legs.
17:17Then we pop up and squeeze.
17:19Good.
17:20Who's working it?
17:21Nice.
17:22There we go.
17:23I'm going to challenge you guys at home right now.
17:25See if you're actually working.
17:26Everybody up and hold.
17:28Squeeze.
17:28You feel that burn right there?
17:29That's the real deal.
17:30Everybody feel that burn out there?
17:32Mudder Nation, give me 10 more seconds.
17:343, 2, 1, go.
17:36Back down.
17:36Pushing, guys.
17:38Finish line is right there.
17:3910 seconds.
17:40Squeezing those abs.
17:41Working that body.
17:42Just like an athlete.
17:435, 4, come on.
17:453, 2, 1.
17:47Water time.
17:49I don't need no water.
17:50I need a towel.
17:52Waterworks are coming down.
17:55Not going to lie.
17:55Miss Jennings.
17:57He's the ultimate waterwork guy.
17:59How are you feeling?
18:00That's right.
18:01So we're going to push this next round, team.
18:03I'm going to see everybody get to their limits right here.
18:05This is our last push.
18:07Then we're at the finish line.
18:08Then we're on to tomorrow, guys.
18:09We've got 10 seconds left right here.
18:10This is where we start to bring it all together.
18:12These flagpoles, I'm going to start to mess with you.
18:14I'm really going to get into it, bring you out there on course right now.
18:17Everybody down to position and hold.
18:20Coming back.
18:22What's going on?
18:24All right.
18:24Everybody up with that right arm and reach.
18:26Squeeze.
18:28You guys want a little challenge?
18:29See if you can bring up that right leg.
18:31Opposite leg.
18:32Hold it.
18:32Hold it.
18:33Hold it.
18:33Squeeze.
18:34Squeeze.
18:34Squeeze.
18:35Switch sides, guys.
18:36Bring it down.
18:37Up.
18:38Hold.
18:39This is called ab strength right here.
18:41I can't push her over.
18:42Bring that opposite leg up for a second.
18:44Hold it.
18:44Hold it.
18:45Hold it.
18:46Back down.
18:47Switch.
18:48Here we go.
18:49Bring it up.
18:50Bring that leg up.
18:51If you don't have it up already, this is the challenge, guys.
18:53We've got five seconds right here.
18:55Four.
18:56Anybody quitting?
18:57Three.
18:57Angelo.
18:58Two.
18:59And one.
19:01That's it.
19:02Boulder shoulders.
19:04Who wants some work, guys?
19:05Everybody knows what we're doing.
19:06Get back in that plank position.
19:07We're dropping down on the right side.
19:09Three, two, one.
19:10Dump.
19:11Bring it up.
19:12So here's what I'm going to ask you guys to do.
19:14Keep it tighter than last round.
19:17Keep those elbows nice and tight and tucked.
19:19Keep those hips nice and tight and tucked.
19:21Imagine we're going through that tunnel right now.
19:23This thing's on an angle.
19:24You've got to have all that muscle and all that strength.
19:27Working to keep it tight so we can get through the top of this thing.
19:30Hanging out.
19:30Back with Dorian again.
19:32Nice and tight.
19:33Tucked.
19:34Working.
19:35Squeezing.
19:35Switch sides, guys.
19:36Come down with the opposite elbow.
19:38Good.
19:3815 seconds of work right here.
19:40Back with Jake.
19:41Let's see if he makes it through this tunnel.
19:43He's nice and tight right here.
19:45I want you to understand he's surrounded by this thing.
19:48If he's loose at all, he's going to lose that strength.
19:50He's going to lose that power and lose that direction.
19:52Counting down.
19:53We've got five.
19:54Come on, Jake.
19:54Four.
19:55Squeeze it.
19:56Three.
19:56Two.
19:57Slower than that.
19:58And one.
19:58I'm going to get that last one.
20:00Stair away.
20:02Woo.
20:03Want a little challenge here?
20:04All right.
20:05Okay.
20:06Let's get after it.
20:07Reach up.
20:08Hold.
20:09We're going to really push this one, okay?
20:11We are so close.
20:12I want that extra effort.
20:13Three, two, one.
20:15Pump it.
20:17We're getting after it.
20:18We're climbing as partners.
20:20No.
20:20We started this race together.
20:21We're finishing this race together.
20:23Everybody's working.
20:24Everybody's cranking.
20:26Squeezing it out.
20:26Back here.
20:28Let's go.
20:29We started this race together.
20:30We're finishing this race together.
20:32Are we now?
20:33Come on.
20:33Let's go.
20:34Keep it cranking, team.
20:36Ten seconds right here.
20:39Squeeze it.
20:40Five, four, three, two, one.
20:44In lunge position.
20:47Three, two, one.
20:49Getting right after it.
20:50We're at that finish line.
20:51Let's push it.
20:52Only two moves left.
20:55We're in the middle of one.
20:57I want you guys to get it.
20:58Crank it.
20:59Work it.
21:00Switch it.
21:01Lunge it.
21:04So there's this tough obstacle.
21:05It's called Everest.
21:07Nice and steep.
21:08You have to have tons of leg power to sprint to the top and get over that half pipe.
21:14Crank that body.
21:15Five, come on.
21:16Four, come on.
21:18Three, two, and one.
21:23Dab abs.
21:25Finish it strong.
21:26Look good.
21:28As we were before, guys.
21:29Up and hold.
21:31Squeeze.
21:32Hands are going to come down to your side.
21:34Then we're going to pop to the other one.
21:35Three, two, one.
21:37Down.
21:38Up.
21:38Squeeze.
21:40Hold it.
21:41Try to bring that heel up for a second.
21:43Engage those abs.
21:45Down.
21:46Squeeze.
21:47This is what I want to see.
21:48Tighter angles.
21:49Touch that elbow to that knee.
21:51Down.
21:52Squeeze.
21:53A little tighter.
21:54Longer with that arm.
21:55Tension.
21:56Down.
21:57Squeeze.
21:58We're almost at that finish line.
22:00Tight, tight, tight.
22:01Down.
22:02Squeeze.
22:03Last one.
22:04Everybody in the group, tight.
22:06Squeeze it.
22:07Lift that opposite heel.
22:08Hold it.
22:09Engage.
22:10Angelo, lift that heel.
22:11Five, four, three, two.
22:15And that's a wrap, baby.
22:17Woo!
22:18How are we feeling about that?
22:21That is a workout, guys.
22:23No, every week we're going to keep on challenging you, bringing you new moves.
22:26Because out there on course, there's going to be a new challenge around every corner, all right?
22:30So after a good workout, we need a good cool down.
22:33Stand her up.
22:35Shake out those arms.
22:36Get that nice stretch.
22:37Let's bring it across the body.
22:38Feel that arm out.
22:39Feel that tricep.
22:41Guys, understand we've been doing lots of push-ups, burpees, getting a little wild.
22:44Open up that body.
22:46Really get that angle.
22:47Bring it across.
22:48Five, four, three, two.
22:51Switch.
22:52Get it.
22:54Wiggle those fingers for a second.
22:55Make sure we got the blood flowing out there.
22:57Now lock out that arm.
22:58Squeeze through those fingers.
23:00Counting down.
23:00Five, four, three, two, let it go.
23:04We're going to bring it down to the ground, guys.
23:07This right here is called the scorpion.
23:08Bring those legs out.
23:10Just like a scorpion tail, I want you to take that right leg across the body.
23:15Stretch it out, guys.
23:17Feel that lower back.
23:18Loosen it up through the glutes, through the legs.
23:20Switch sides.
23:21Boom.
23:23Let it go.
23:25Lengthen through those fingers.
23:27Open up the front of those hips and the back.
23:29Switch sides.
23:31Here we go.
23:31Almost there.
23:33Lengthen, lengthen, lengthen.
23:35Switch sides.
23:37And this is the last one.
23:38Four, three, two, one.
23:42We're going to be facing downtown.
23:44On your backs.
23:45My favorite stretch.
23:48Here's what we're going to do.
23:48Bring that knee up on that right side.
23:51Bring it right into that armpit.
23:52And here's what I want you to do.
23:53Grab with the opposite arm.
23:55Lay out and spread that leg across the body as you reach those fingers.
23:59This right here is that full body release.
24:01Understand that cross body stretch.
24:04Nice.
24:05Reach a little bit longer with those fingers.
24:06Three, two, one.
24:09Bring it back up.
24:09Give it a little tug.
24:10Opposite side.
24:12Pull it in.
24:14Feel that release, guys.
24:15Then slowly peel it across.
24:17Reach, reach, reach, reach, reach.
24:20Feeling nice about this one.
24:22Nice and long.
24:23Nice and strong, guys.
24:26Deep breath in.
24:27As you exhale, pull that knee in.
24:30Let it go.
24:31Facing forward.
24:33Here's what we're going to do.
24:34We're going to cross our legs, team.
24:35Set up nice and tall with Mudder Nation.
24:37This is our last stretch.
24:38Always make it look the best, guys.
24:39Put some focus on this thing.
24:41Good recovery means a good, strong day tomorrow.
24:43Deep breath in.
24:45Exhale.
24:45Walk it out.
24:49Nice and relaxed here.
24:50Another deep breath in.
24:52Exhale.
24:53Walk it out.
24:57Last one.
24:58Deep breath in.
25:00Exhale.
25:00And walk it out.
25:04All right, Mudder Nation.
25:05That is a wrap on Athletic Training Day 1.0.
25:09Tomorrow we're back to our dumbbells.
25:10We're going to be pumping it.
25:11Awesome work today, guys.
25:12Look forward to seeing you tomorrow.
25:14Nice work, team.
25:15Hey.
25:16Hey.
25:16Hey.
25:17You deserve that.
25:18I'm proud of you guys.
25:19Yeah.
25:20Yeah.
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