- 8 months ago
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00:00Here we go, Mudder Nation.
00:02Let's crush it!
00:141,000.
00:14Oh, all right.
00:16Here you go, brother.
00:17Mudder Nation, we are getting dumbbell endurance kicked off right now.
00:21That means we're going to be holding dumbbells the whole time.
00:23Our challenge today, try to work on that grip strength.
00:25Try not to put it down, guys.
00:26Second day of our program, let's get it kicked off right with a nice jog.
00:303, 2, 1, let's hit it.
00:32Nice, easy jog, getting things going.
00:35Always start with good form, get that blood flowing.
00:37Practice makes perfect, baby.
00:3910 seconds already done.
00:41A little bit higher on those knees, a little bit stronger with those hands.
00:445, 4, 3, 2, 1, reach out.
00:48You guys know how I feel about arm circles, tiniest ones you've ever seen.
00:51Nice and strong.
00:52Make those little circles like a wedding ring right now.
00:54Circle, circle, circle.
00:555, 4, 3, 2, 1.
00:58Switch to those windmills.
00:59Bring them nice and strong and forward.
01:01Loose hips right now, guys.
01:02Bend the knees a little bit.
01:04Breathe into it.
01:05Open those arms up.
01:06We're about to pick up some pretty heavy dumbbells and we're going to be getting a lot of reps in.
01:09I want you guys to get the blood flowing.
01:113, 2, 1, and reach it up.
01:14Tall as you can with those fingers.
01:15Everybody reach up.
01:16Nice and tall.
01:16Grab that tricep right there.
01:18Pull it down.
01:19Either grab the hand, the tricep, the elbow, whatever works.
01:22Now we're going to lean it over.
01:23Get that whole lat open right here.
01:26Squeeze those ribs in nice and tight.
01:28Open up those muscles.
01:293, 2, 1.
01:30Reach it up.
01:31Find that space again.
01:32Look up tall.
01:33We'll go to those fingers for a second.
01:34Grab down to that elbow, forearm, whatever works.
01:37Start to bring it over.
01:38Drive those heels on the ground.
01:39Squeeze those ribs in nice and tight.
01:41Feel that stretch right here.
01:433, 2, 1.
01:45Let them loose.
01:46Bring them across, guys.
01:47A little crossbody slaps.
01:48So what I want you to focus on when we're doing crossbody slaps is let those lats come loose.
01:53We're going to do lots of rows, upper body pulls today.
01:55That's going to be a thing right now where we're going to have to open it up, stretch it out,
01:59so we can really work it out.
02:003, 2, and 1.
02:03Here we go.
02:04Dumbbells are up in hand.
02:06Nice and strong.
02:07We've got presses.
02:083, 2, 1.
02:09Press it up for 1.
02:10Good.
02:112, squeeze.
02:133, squeeze.
02:144, squeeze.
02:16Last one, mega slow.
02:17Push, push, push, push, push, push, push, push.
02:19Activate all those muscles.
02:21Let them down.
02:22Shake it out.
02:23Here's what we're going to do.
02:24We're going to shake out those hips.
02:24We're going to get some swings in.
02:253, 2, 1.
02:26Let it come back.
02:27Swing it up.
02:28So this is where I want you to breathe into it.
02:30Activate those lungs.
02:31Big exhale at the top.
02:32That's it.
02:35Start to squeeze those glutes.
02:38We've got 5, 4, 3, 2, and 1.
02:44Boom.
02:46So everybody, pick a dumbbell that works for you.
02:48Everything that we're doing today, our whole goal is to hold on to those things,
02:51work on that grip strength, have awesome form, and have fun at the same time.
02:55I've got my dumbbells up in hand, guys.
02:56We're going to work on a squat.
02:58Bring them nice and tight.
02:59Squeeze them together.
03:00Take a deep breath in.
03:01Everybody come down.
03:02Get in that good squat position.
03:03Toes out a little bit.
03:04Knees out a little bit.
03:05And stand it up.
03:06Good.
03:06So we're going to hit that same tempo.
03:08Nice and slow.
03:09Squeeze it all the way together.
03:11If you check it out over here, hanging out with my girl Esme.
03:13She's got the dumbbells on her shoulder, taking a little bit of weight off that shoulder.
03:17Still working on that range of motion.
03:19Everything we worked on yesterday with a squat, but we just have a little extra weight to build
03:22that strength behind it.
03:23Nice.
03:24Hanging back over here with Jennings, I'm going to ask him to squeeze those elbows nice and
03:28tight.
03:29That's going to activate every muscle in the upper body.
03:313, 2, 1.
03:33Boom.
03:34We're out.
03:34So guys, still working on those legs, but here's what we're going to do.
03:38Lean forward.
03:39Get those dumbbells facing back towards you.
03:41Our whole goal is we're going to row it up, squeeze, hold right here, slowly back down,
03:45guys.
03:45So we've got 30 seconds of work right here.
03:47Pulling, working on that upper back, all that strength.
03:50I'm going to hang out with my buddy Angelo over here.
03:52All muscle and hustle.
03:54That's what we're all about in this.
03:56So look at this.
03:57Big guns.
03:57Nice and strong.
03:58Pulling all the way up.
03:59Always forcing it back.
04:00Squeezing those muscles.
04:01Always keep them facing towards your thighs right here.
04:03There you go.
04:04Face it back right there.
04:05Good.
04:05Keep it squeezing.
04:06Keep it pinching.
04:07I want you guys to pretend there's a penny back there and you're squeezing it with your shoulder
04:10blades.
04:11All that muscle's working.
04:12Three, two, one.
04:14We're done, guys.
04:14Bringing it down for push-ups.
04:17Okay.
04:18Our whole goal here, bring that chest down between those dumbbells, whether your feet
04:22or knees are on the ground.
04:24Let's bring it down slowly, guys.
04:26Bring it all the way down.
04:27Squeeze it.
04:27Chest gets right here.
04:28Exhale.
04:29Press up.
04:29Good.
04:3030 seconds of work right here.
04:31Nice and tight.
04:32Boom.
04:33Once again, I'll show you guys, Esme, she's working nice and hard all the way down.
04:39I really want to see you working your triceps.
04:41Your knees can be down on the ground, but I need you to bring every inch from your knees
04:45to your hips to your belly button all the way to your chest, all the way down to the
04:49ground.
04:49That's where we're going to build that strength.
04:51Reason we're focusing on this right now, guys, imagine you're like you're going under
04:54that barbed wire.
04:55Deep energy.
04:56Good press back out.
04:5810 seconds of work right here.
04:59Squeezing and pushing.
05:01Squeezing and pushing.
05:01Two more reps.
05:03Down.
05:03Last one.
05:04Down.
05:05Everything straight line and back up.
05:06Good.
05:07Nice work, guys.
05:08Dump one of those dumbbells to the side.
05:10We're going to do ground pull-ups.
05:12Everybody's going to start together on this one, so you do not need to have a pull-up
05:16bar to build all that upper body strength.
05:18Bring your feet up.
05:19Lower that back into the ground.
05:20Everybody reach overhead as far as you can.
05:23Squeeze that dumbbell nice and tight, and we're going to pull for one, two, three, just
05:27over the chest, and then reach it back.
05:29Squeeze it again.
05:30Boom.
05:30One, two, three.
05:32All those lats are working, and back down.
05:34So we're going to go hang out with Jennings.
05:36My man over here, he's got his shirt off so we can see all those good muscles working at
05:40the same time.
05:41Abs are engaged.
05:41Lower back is tightened to the ground.
05:43Arms are nice and strong, but look at the strength of this lat right here.
05:46We're pulling it down.
05:47We're squeezing it.
05:48I want you to really grab that dumbbell.
05:50Work on that grip strength.
05:51Pretend like you're holding onto that pull-up bar.
05:53Here we go.
05:53Two more reps.
05:54Squeeze it in.
05:55Another perfect one.
05:56I want you to give me all the tension you can in this body.
05:58Squeeze, squeeze, squeeze, squeeze, squeeze.
06:00Activate.
06:01Boom.
06:01Nice work, guys.
06:02Pick up both those dumbbells.
06:03We're standing up.
06:07So we're going to do some Romanian butt builders, guys.
06:09The butt is the foundation of our program.
06:11Need to have some strong glutes to have a strong raise.
06:13Everybody squeeze those dumbbells.
06:15Bring it all the way down just to about here on your shins.
06:17Nice, straight, strong back.
06:19Pull it up.
06:20Squeeze.
06:21Down again.
06:21Nice and slow.
06:22Pull it back.
06:23Squeeze.
06:24That's it.
06:25That's where we want it.
06:27Hanging out over here with my girl Kelsey.
06:29Good range of motion.
06:30Come check this out.
06:31These are the muscles we're working on right here.
06:33All these back muscles right here, all the way down to the butt and to the hamstrings.
06:37That's the kind of strength that we need.
06:38You've got to understand, guys, sometimes we're going to be picking things up in the race.
06:41We're going to be pulling ourselves over.
06:43You need to have all that good lumbar and back leg strength.
06:46Here we go.
06:46Two more reps.
06:47Down.
06:48Last one.
06:49Big squeeze all the way up.
06:51Tension and pulling.
06:52Next move.
06:54Last but not least, guys, we've got push press.
06:56Angela, come on up here.
06:57I want you to work with me.
06:58Always getting a little good pro pump right here.
07:00We're going to dip it down an inch and we're going to press it up.
07:02Press.
07:03Good.
07:04Down.
07:05Press.
07:05So this is a little bit of a cardio pump right here.
07:07What I want you guys to see is we are working, getting our heart rate up.
07:10Guys, this is what dumbbell endurance is about.
07:13Cranking it, getting as many reps as we can for these seconds.
07:16Work those legs.
07:17Work those abs.
07:18Work those arms.
07:19You getting tired yet?
07:20That's right.
07:21You need to switch to 10-pound dumbbells.
07:23You're looking a little tired over there, buddy.
07:25Come on.
07:25Crank it out.
07:25We've got five seconds.
07:26Everybody give me three more reps.
07:28Two and one.
07:30Let them down.
07:31Woo!
07:33That's right.
07:35Mudder Nation, first round through, guys.
07:36Next time we're going to be tackling it, getting a little bit more work out of it.
07:39Now that you know the moves, grab a sip of water, rethink it, bring back some extra energy, and
07:44we're going to tackle it even harder this time.
07:46Esme, let me get some skin up top.
07:48Let me get some free high fives.
07:50All right.
07:52So this time I'm going to mess with you guys a little bit.
07:54I want to see if you're actually activating the muscles.
07:56It's easy to pick up a dumbbell and just fling it around, but this time we're going to really
07:59get into it.
08:00We're going to get a little depth.
08:01Everybody, dumbbells up.
08:03Let's go.
08:04Check it out.
08:05I'm going to start with Angelo again.
08:07Tighten up those elbows.
08:08Let's squat down together.
08:09Drive out those knees.
08:10Drive them in together, guys.
08:11Now pretend like you've got somebody on your back.
08:13You've got to push them up.
08:14Three, two, one.
08:15Get them over that obstacle.
08:16Squeeze.
08:16Back down together.
08:18Squeeze it together.
08:18Three, two, one.
08:19Next person.
08:19Bring it up.
08:20Nice.
08:21Back down.
08:22Activate.
08:22Push.
08:23Three, two, one.
08:23Up.
08:24Good.
08:25Back down.
08:25Squeeze it up.
08:26Up.
08:27Push.
08:27Guys, we are almost there.
08:28Three more of these things.
08:29Up.
08:30Push.
08:30Back down.
08:31Legs, arms activated.
08:33Up.
08:33Push.
08:33Two more.
08:34Let's go.
08:35Squeeze.
08:36Boom.
08:36Last one.
08:38Squeeze, squeeze, squeeze, squeeze, squeeze.
08:39And up.
08:40That's what we're working on, guys.
08:42Here we go.
08:43Get that row position.
08:44I'm going to go hang out here.
08:46Bend it over, guys.
08:47Get those dumbbells down.
08:48And I want you guys to come up and hold.
08:50Right there.
08:52Are you activating?
08:53Are you working those muscles?
08:54Everything together, guys.
08:5520 seconds of work right here.
08:56Go to activation.
08:57Let's go.
08:58Boom.
08:59Boom.
09:00Boom.
09:00I'm going to mess with Jennings right here.
09:02I'm going to have him up and hold and see if he's got that strength.
09:04Turn those dumbbells back right there.
09:05There's what we want to do.
09:06We got the biceps pumping, back pumping, everything together.
09:10Give me three more reps.
09:10Let's go.
09:11Down.
09:12Pull.
09:12Squeeze it.
09:13Down.
09:13Pull.
09:13Squeeze it.
09:14Every reps count.
09:15Boom.
09:16We're out.
09:16Let's get it.
09:17Come on.
09:17Push-ups.
09:20So, same thing I said before, guys.
09:23I'm going to be messing with you.
09:24I want you to squeeze those dumbbells nice and tight.
09:26Bring those feet back.
09:27Three, two, one.
09:28Down.
09:28Hold.
09:29We're under barbed wire.
09:30Three, two, one.
09:32Press it up.
09:32Hold.
09:33Breathe for a second.
09:34Activate.
09:34Squeeze.
09:35Back down.
09:35Here we go.
09:35One, two, three.
09:38Hold.
09:38Press it.
09:40Back down.
09:41Slowly.
09:42Squeeze.
09:43Activate.
09:44Push through those heels.
09:44Back up.
09:45Pop.
09:46We got five more.
09:46Back down.
09:47Slowly.
09:48Boom.
09:49Up again.
09:49You getting tired yet, Angelo?
09:51Back down.
09:52Four.
09:53Push.
09:53Here we go, team.
09:54Back down.
09:56Squeeze.
09:56Push.
09:57Three.
09:57Two more.
09:58Back down.
09:59Squeeze.
10:00Push.
10:00Last one.
10:01Down and down and press.
10:03Good.
10:04Nice work, guys.
10:05Dump one of those dumbbells.
10:07Let's get back to those pull-ups.
10:09So, reach it forward all the way overhead.
10:13And I want you guys to leave it just an inch above the ground.
10:16See if you're activating those lats.
10:17We're going to hold here for about 10 seconds.
10:19Now tighten those elbows in.
10:21Squeeze that dumbbell.
10:22And three, two, one.
10:24Pull it over.
10:25Squeeze.
10:25Now that's what a rep looks like, okay?
10:27Find that spot every time and then squeeze it over.
10:31Check it out right here.
10:32Angelo has that pull nice and strong along.
10:35Just an inch above the ground.
10:36A little bit lower.
10:36A little bit lower.
10:37That's the sweet spot.
10:38Bring it back.
10:39Good.
10:39Give me a couple more of those.
10:41Down, down, down.
10:41Pull.
10:42All these muscles are working right here.
10:44Pressing through that lower back.
10:45We got three, two, one, and we're out.
10:49That's it.
10:51Romanian butt builders.
10:53You know how I like it, guys.
10:54Back to that grip strength.
10:56So, as a team, hang out with my girl as me over here.
10:59Let's go find it.
11:00Slow, bring it down.
11:02Hold.
11:03Bring those shoulder blades back a little bit.
11:05Squeeze those cheeks a little bit.
11:06That's what we're working on.
11:07Slowly up.
11:07Boom.
11:08Back down.
11:09Find that sweet spot.
11:10Right there, right there.
11:11Back up.
11:12Boom.
11:12This is what we want to keep on working.
11:14Back down.
11:14Find that sweet spot.
11:15Feel that burn.
11:16Back up.
11:17Squeeze it.
11:18Do it again for me.
11:19Let's get five more.
11:20Back up.
11:21Squeeze.
11:21Four more.
11:22Hold, hold, hold.
11:23Back up.
11:24Squeeze.
11:25Hold, hold, hold.
11:26Three.
11:27Back up.
11:27Squeeze.
11:28Two more.
11:30Pull it.
11:30Boom.
11:31Last one and hold, guys.
11:32Find that stretch.
11:33Slowly up.
11:35That's a good rep right there.
11:37Here we go.
11:38Dumbbells.
11:38Everybody together.
11:39We're holding here.
11:40We're going to press.
11:41Three, two, one.
11:43Down.
11:43Press.
11:44This is your guys' cardio pump right here.
11:46The reason why it's called dumbbell endurance is I want to see how many reps you can get.
11:50Working that heart rate.
11:51Working those muscles.
11:52Get it done.
11:53There we go.
11:56Turn those dumbbells in.
11:56Turn those dumbbells in.
11:57There we go.
11:58Right there, guys.
12:00Always make sure we're paying attention, getting those good reps.
12:02Turn those dumbbells into your face and punch them up sky high.
12:06Always keeping our grip narrow, just like out there in the race when we're grabbing for
12:09those reps.
12:10Three, two, one, and done.
12:14Water break, baby.
12:16How are you feeling over here, Waterworks?
12:17Good.
12:18Nice work.
12:19You crushed those Romanian butt builders.
12:21Guys, we're getting ready for our next circuit.
12:24Towel off.
12:25We got two more of these things to do.
12:27Get a sip of water, guys.
12:28We got more strength, more work to do.
12:31Mmm.
12:32Dumbbell endurance, baby.
12:34So, we're going to bring it down to the ground.
12:37Work on our abs.
12:38Work on that kind of cross-body stability.
12:40Only need one dumbbell right now.
12:43Everybody meet me down on the ground.
12:45Woo!
12:45Okay, bring that hand across the body.
12:51Press up into that dumbbell.
12:52And what we're going to do is we're going to sit up and do a crunch and push that dumbbell
12:55up a handful of inches.
12:56Three, two, one.
12:57Press up.
12:58Slowly back down.
13:00Do it again.
13:01Press up.
13:02Slowly back down.
13:03Squeezing all those abs and bringing it back down.
13:07Let's go work with Jennings.
13:09Six-pack and sweat all day.
13:11So, come check this out.
13:13If you can see with the camera, he's got his top abs working, middle abs working, lower
13:17abs working, pressing into the heels and the ground, and then really activating through
13:21that tricep.
13:22I want to see all that energy coming up through those dumbbells.
13:25Give me two more reps.
13:26Let's go.
13:26Squeeze.
13:27Last one.
13:28I want to feel it.
13:28Squeeze.
13:29That's it.
13:30Let's get out of there.
13:31Come on.
13:31We're standing up.
13:33Woo!
13:35Let's go, Mudder Nation.
13:37No tired people in this room yet.
13:38Bring that dumbbell up.
13:39Get into that lunge position.
13:40We're going to drop down and slowly press up.
13:43Everybody is together.
13:44Drop down.
13:45Press up.
13:46Drop down.
13:47Press up.
13:48So, if you want to have your hand on your hip for a little bit of balance, totally cool.
13:51But we're working the legs and the arms at the same time.
13:56Esme over here is going to do a little bit of a segmented move.
13:59Still has that lunge.
14:00Still working that leg.
14:01Once she gets to the top, I want her to pause for a second and then press.
14:04All we're working on right now is balance.
14:06Next week, if you guys are feeling fit and strong for it, take that challenge and bring
14:10both together, guys.
14:11Five, four, three, two, and one.
14:15Keep that same leg forward.
14:18Come on over here, Angelo.
14:19I want to challenge you.
14:21Yeah, that's right.
14:22Angelo.
14:24Everybody up and hold.
14:25This is our start position.
14:26Slowly down.
14:29Bring it up.
14:30Boom.
14:31Slowly down.
14:32Bring it up.
14:33Boom.
14:33Keep it with me, Angelo.
14:35So right now, guys, what we're working on is those front shoulders.
14:38Understand, shoulders are small muscles.
14:41They've got to carry the whole body.
14:42You've got to make them really strong.
14:44Obstacle course racing is all about that pull, all about that hold, all about that carry,
14:50and that's a lot of shoulder work.
14:51Keep it going, guys.
14:52Two more reps.
14:52Up, squeeze.
14:54Let's do it again.
14:54Last one.
14:55Up, squeeze, and we're done.
14:59That's it.
15:01We're taking it to the other side.
15:02Bring it down.
15:04Get on your back.
15:05Everybody hold up that dumbbell nice and strong.
15:07I want to see really good activation.
15:09Ground those heels nice and tight.
15:11Bring that arm across the body, and we're going to crunch up in 3, 2, 1.
15:15Up and crunch.
15:16Slowly back down.
15:18Squeeze it, guys.
15:19Control those muscles.
15:20Bring them back.
15:22Everybody's got to make these reps perfect, all right?
15:25Abs are small muscles.
15:27They're all about control.
15:28Hanging out over here with my girl.
15:29Look how much back strength she has right here.
15:31She's bringing all that up, guys.
15:33The more your back can get up off the ground, the more ab strength you have right here.
15:37Good strong arms.
15:38Good strong heels.
15:40Everybody, let's see if we can come up and hold for 5 seconds.
15:435, 4, 3, 2, 1.
15:46Now, that's an ab workout.
15:47Let's go.
15:49All right, guys.
15:49Opposite side.
15:50We're standing up.
15:51Get that dumbbell up on your shoulder.
15:53Boom.
15:54Let's get down to that lunge position.
15:56Everybody, test yourself.
15:58Ooh, nice.
15:59Let's go, Mudder Nation.
16:00Deep breath in, and then exhale.
16:02Bring it up.
16:02Good.
16:03So, we did this once before.
16:04Now we can add a little bit of pace to it.
16:06If you're feeling that balance, you're feeling yourself, I want you to add more reps this time.
16:10Down, squeeze.
16:11Lots of leg power balancing on that back leg.
16:15Keep it up.
16:15Keep it up.
16:16Keep it up.
16:17Let's go, Angelo.
16:18You got strong legs.
16:20Oh, nice little bicep flare right here.
16:22See, look at it.
16:23He's getting nice and deep, but that ab is holding it all together.
16:26Dip, drive.
16:27Give me three more.
16:28Squeeze it.
16:29Two more.
16:30Squeeze it.
16:30One more.
16:32That's a wrap.
16:33All right, here we go.
16:36We're going to hold that dumbbell.
16:38Bring it out.
16:39Everybody activate.
16:41You feeling it over there, Jennings?
16:42Yes, sir.
16:42Everybody back there, Mudder Nation, you ready?
16:44Three, two, one.
16:45Lower it down.
16:47Squeeze it up.
16:48Lower it down.
16:49Squeeze it up.
16:51Lower it down.
16:52Squeeze it up.
16:53Here's what I want you to do.
16:55Stabilize with that butt cheek.
16:57Hold it forward.
16:58Allow that leg to be the strength and the balance, but here comes the real test.
17:01I want to see if everyone can come up and hold.
17:03Hold.
17:04Are you activated?
17:05Are you activated?
17:06Are you activated?
17:07These are the muscles we're working on.
17:08Five, four, hold it.
17:10Three, two, one.
17:13Yeah.
17:14All right, everybody, grab a sip of water.
17:17That's right.
17:17We're going to hit this another time.
17:20Understand I'm going to challenge you.
17:21Maybe I'll do a couple more of those things.
17:22We'll hold it even longer.
17:24We really want to work these muscles, guys.
17:26Everybody grab a sip.
17:27You guys feeling pretty good?
17:29All right, Mudder Nation.
17:30After this, I got a little challenge for you.
17:32Three rounds of burning out.
17:34Some Mudder Makers.
17:35Some other nasty things.
17:37Some booty burners.
17:38We're going back at it, guys.
17:39We're going to bring it down to the ground.
17:43Find that sweet position.
17:46You guys know what I'm going to do.
17:47This time we're going to start up and we're going to get our back as far off the ground as
17:51possible.
17:51We're going to hold.
17:52Three, two, one.
17:53Start it out.
17:54Hold.
17:54Engage those abs.
17:56Push those heels into the ground.
17:58Find that space.
17:59Squeeze that dumbbell as hard as you can.
18:01Five, four, three, two.
18:03Do it on your own, guys.
18:04Just find those reps.
18:05Nice squeezes.
18:06Nice burn.
18:08All that ab control.
18:10Find a way to work every single one of those six packs and get the most out of it.
18:15Here we go.
18:15Ten seconds.
18:16Woo!
18:18Five, four, three, two, one.
18:23Nice.
18:24Stand it up.
18:25Time to get that leg pump.
18:27Find yourself.
18:29Sink it in.
18:30Everybody ready?
18:31We're going to hold here for five seconds.
18:32I want to see good form.
18:33See if you can take your hand off your hip this time.
18:35Work on your balance a little bit more.
18:37Three, two, one.
18:38Down.
18:39Press.
18:39Down.
18:40Press.
18:41Challenge yourself every round to get stronger with it.
18:43There we go, Esme.
18:46Check it out.
18:48See that right there?
18:50Everybody should strive for this.
18:51This little toe right here is holding up that whole body.
18:55What she's allowing that to do is to bring all that strength into that front leg, and then
18:58she's drive up and pressing.
19:00But this is the balance, and this is the strength.
19:02Five, four, three, two.
19:04Rest it.
19:06Good.
19:07Just drop that knee.
19:08Time to get some reps.
19:11Everybody up and hold.
19:12Squeeze.
19:15I don't want to see any sink in arms.
19:18Same for you.
19:19Hold it.
19:20Squeeze it.
19:21Burn it.
19:22Squeeze that dumbbell a little bit harder.
19:24Try to crack that walnut.
19:25Three, two, one.
19:26Fifteen seconds of work right here.
19:28Get that pace.
19:29Burn it out.
19:30Boom.
19:31What I'm doing is I'm bringing it down to my hip, and I'm allowing, I'm squeezing my
19:34chest together and bringing it up.
19:36Five.
19:37Come on.
19:38Four.
19:38Three, squeeze it.
19:41Two, and one.
19:43Nice.
19:45Switch arms, guys.
19:46We're going back to those abs.
19:48Who wants to mess around a little bit?
19:50You want some, Angelo?
19:52All right, Angelo.
19:54Bring it up and hold.
19:55Everybody.
19:57See this right here?
19:58You could cook an egg on this thing.
20:00This is one hot six-pack.
20:02Let's go.
20:02Squeeze it.
20:03Three, two, one.
20:04Bring it back down.
20:05I want you to touch my hand every time.
20:07You guys at home, imagine my hand is up above you.
20:09You are out there.
20:10You are squeezing it.
20:11You are working it.
20:12Only way you're going to get better is if every single rep you reach a little bit longer.
20:16Look at that.
20:16I'm raising my hand up.
20:17Angelo's getting after it.
20:18Five.
20:18Come on.
20:18Four.
20:19Come on.
20:20Three, Angelo.
20:21Two.
20:22Get after it.
20:23And one.
20:24Nice.
20:25How'd that feel?
20:26Well, good.
20:27Yeah.
20:28Yeah.
20:30Opposite side.
20:31Let's go.
20:32Sink it.
20:34Everyone in position?
20:35Yeah.
20:36Modern nation, you're in position.
20:37Sink a little lower.
20:39Feel that back leg.
20:40Load this front leg and start pressing.
20:42Up.
20:43Squeeze.
20:46So breathe with it.
20:48Put the lungs into the work, guys.
20:51You're a locomotive.
20:52I want to have some power to it.
20:55Dumbbell endurance for a reason.
20:56Good work.
20:57Down, up, and squeeze.
21:00So here's what I'm going to challenge you to do.
21:01Try to bring that dumbbell a little bit closer to your chest.
21:04The farther your arm is away, the more energy you lose.
21:06Look at that.
21:06She modified it.
21:08Now she's got more power and more balance.
21:09So bring it in tight and power it up, guys.
21:12Ten seconds of work right here.
21:14Let's go, modern nation.
21:15Five, four, three, two, one.
21:21Good.
21:22Last move.
21:26Esme, I'm watching you.
21:28Eyes on the prize.
21:28Hold it out.
21:30Nice.
21:31No chance to cheat here.
21:32Here's what I want you guys to do.
21:33Squeeze that dumbbell as hard as possible.
21:35Pretend like you're going to crack it.
21:37You're not squeezing.
21:37You're just shaking his hand.
21:38Squeeze it a little harder.
21:40Here we go.
21:41Three, two, one.
21:42Lower it down.
21:43Bring it up.
21:43Hold.
21:45Lower it down.
21:46Bring it up.
21:47Hold.
21:48You look tired, Angelo.
21:49Lower it down.
21:51Bring it up.
21:51Hold.
21:51We're right near the finish line.
21:52You're going to tap out now.
21:54Lower it down.
21:55Bring it up.
21:55Squeeze.
21:56Two more.
21:57Lower it down.
21:58Bring it up.
21:59Squeeze it harder.
22:00Last one.
22:01Lower it down.
22:02Squeeze it.
22:02Modern nation.
22:03Hold.
22:03Five, four, three, two.
22:06Done.
22:08Whoa.
22:08We crushed those dumbbells.
22:11What we got coming up next is the real challenge.
22:14Guys, three rounds, two moves.
22:17Just keep on chugging and burning, baby.
22:19Put some hustle in that muscle.
22:21Grab a sip of water.
22:22You deserve it.
22:24Towel off.
22:26Get those dumbbells primed.
22:27Get those muscles primed.
22:30Oh, man.
22:34Angelo, you might need to take your shirt off.
22:35You're getting pretty sweaty.
22:36I'm just going to say it.
22:38I'm just going to say it.
22:39All right, guys.
22:40Two moves.
22:41We're going to get some hard work in here.
22:44Yeah.
22:45There we go.
22:46Don't be ashamed to take it off.
22:48Make it look good.
22:49Dumbbells are in hand, guys.
22:50We're going to do a mutter maker.
22:51Everybody come down with me.
22:52We're going to do it in parts.
22:54Drop down.
22:56Kick back.
22:57Step forward.
22:59Stand up.
23:00That's a mutter maker.
23:00Here we go.
23:0130 seconds of work.
23:02Go.
23:02Down.
23:03Kick.
23:03Up.
23:04Stand.
23:05So this is a full body motion right here.
23:07We're going to hang out with Angelo.
23:09The toughest.
23:11The tonest.
23:12Look at all those muscles firing, guys.
23:14This is a two-part move.
23:15So you get into that plank.
23:16You engage those triceps.
23:18Then you stand up.
23:18Squeeze those glutes.
23:19Squeeze those abs.
23:20Squeeze those dumbbells.
23:22Let's go.
23:24Come on.
23:25Fight it.
23:25Fight it.
23:25Fight it.
23:26Count down.
23:27We've got five, four, three, two, one.
23:32Rack squats, guys.
23:33Bring them up.
23:34You know exactly where we're at.
23:36So I'm asking you guys to burn it this time.
23:38Down and squat.
23:39Hold.
23:40Stand up.
23:41Let's go.
23:41At your own pace.
23:42We're going to squat it.
23:43We're going to stand it.
23:44That's it, Esme.
23:45So these two movements, we've done them before.
23:47Now what I want to see you guys really do is get after it.
23:50I'm going to take away the rest next round, and we're just going to keep on cranking.
23:53Let's go.
23:54Jennings, don't get tired on me.
23:55I'm not.
23:56Jennings used to be a college athlete.
23:59Now he's just hustling out here in the gym.
24:01As you can see, the waterworks have started.
24:03Sweat's dripping.
24:04Same for you guys at home.
24:05Four, three, two, one.
24:08Rest.
24:09Here.
24:10That's right, guys.
24:11Grab a sip of water.
24:12Boom.
24:13Here's what I want you to envision, guys.
24:15We are just getting closer and closer to that finish line.
24:17All we're going to do is ask to push it a little bit harder.
24:20At the finish line, you don't want to be slumping over, feeling like a slouch.
24:22You want to stand up proud.
24:23You want to charge towards that thing.
24:25We're day two into this thing.
24:26We're going to keep on getting fitter and fitter every single day, guys.
24:29Ten seconds.
24:31Dumbbells up.
24:32Squeeze it.
24:34You guys ready?
24:34Oh, we're getting some extra reps in.
24:36All right, here we go.
24:37Three, two, one.
24:39Pump it out.
24:40Boom.
24:41So here's what I want you to do.
24:43Try to get a couple more reps this time.
24:46Right after this move, I'm not going to give you rest.
24:48We're just going to get into it.
24:50This is your burner.
24:53Work it.
24:56Understand, guys, we're a quarter mile from the finish line.
24:59This is that push.
25:02Five seconds.
25:03Four, three, two, and one, guys.
25:08Back up in position.
25:09Everybody meet me down below.
25:11Hold.
25:12Five, four, three, two.
25:14Bring it up.
25:15Bring it down.
25:16Bring it up.
25:17Bring it down.
25:18Try to keep that quick pace.
25:19You feeling it yet?
25:23Yeah.
25:23Where are those drops of sweat?
25:26The Montana Monster is in incredible shape right now.
25:29Look at that.
25:30Dumbbells are connected nice and tight.
25:32Legs are pumping out nice and wide.
25:34Every muscle is working.
25:35Five seconds of work.
25:37Four.
25:37Let's go, Jennings.
25:38Three, two, one.
25:40Get those last reps.
25:41Good.
25:43All right.
25:44Here's the finish line sprint.
25:46Get that sip of water.
25:48Less rest.
25:49More work.
25:50Get it into your mind, guys, that this is the one that you're going to push the hardest.
25:53You're going to break through barriers.
25:55You're going to feel your best right here.
25:57But here we go.
25:58Everybody, dumbbells and hands.
26:00Five, four, three, two.
26:02Quick.
26:03Race me.
26:04Let's go, Angelo.
26:05I don't know if you can catch me.
26:07I'm catching you.
26:08Come on, bro.
26:10It's a race at home.
26:11Almost there.
26:15Pumping it.
26:16Breathing it.
26:17Stay with me.
26:22Ten seconds.
26:27Three, two, one.
26:31Rest.
26:32Dumbbells up in hand.
26:33This is a challenge, guys.
26:34Come down.
26:35Squat with me.
26:37Knees out wide.
26:38Elbows in tight.
26:38Stand up.
26:39Press your friend up, guys.
26:40We're at the finish line.
26:41I'm helping other people out.
26:41Back down.
26:43Squeeze everything together.
26:44Drive up.
26:45Nice.
26:46Let's go.
26:46Back down.
26:47Squeeze it.
26:49Bring your friend up.
26:49Imagine you got that extra weight.
26:51Push up.
26:52Let's go.
26:52Nice.
26:54Back down.
26:54Push up.
26:55Good.
26:56Let's go, guys.
26:57Couple more reps.
26:58Down.
26:59Squeeze.
26:59Three more.
27:02Squeeze.
27:03Two more.
27:04Squeeze.
27:05Last one.
27:06Get to that finish line.
27:07And we're up.
27:09Woo!
27:12You crushed it.
27:14You crushed it.
27:16You crushed it.
27:18All right, Mudder Nation.
27:20Dumbbell endurance in the books, baby.
27:22Feeling good.
27:23Two workouts in, guys.
27:24T-minus 30.
27:25Getting fitter, getting stronger every single day.
27:27Let's finish it off strong.
27:29Have a little cool down.
27:31Hang out with me for a second, guys.
27:33Bring those arms across.
27:34Get that right arm hanging in right here.
27:36Here's what we're going to work on.
27:37Grab that elbow.
27:39Bring it across nice and tight.
27:40Trying to bring the shoulder all the way up towards that ear.
27:43Nice.
27:43Squeeze.
27:44Five, four, three, two, one.
27:47Shake it out.
27:48Switch sides.
27:49Boom.
27:49Back at it.
27:50Let it a little bit loose out, guys, and then bring it all the way in.
27:53Whole idea is we've been doing shoulder presses, push-ups.
27:56You've got to loosen up everything across that body.
27:59Really get it tight.
28:00Three, two, one.
28:02Here we go.
28:03Take a deep breath in.
28:04Then we're going to exhale and fold forward.
28:05Deep breath.
28:07Exhale.
28:09So I like to stay soft in my knees.
28:11You can reach down towards your feet.
28:12You can fold your arms.
28:13But our whole goal right here is to stretch out those hamstrings, your lower back.
28:17Relax it.
28:18Shake it.
28:19Feel good about it.
28:20Here we're going to go, guys.
28:21Hands right underneath your feet.
28:23Sink down really low.
28:24Bend those knees.
28:25Take a deep breath in, and then exhale.
28:27Press up through those legs, guys.
28:28We're getting a stretch in the upper back right now.
28:30Hamstrings.
28:31Really pull into those toes.
28:34Five, four, three, two, and one.
28:37Stand up.
28:38Nice and tall.
28:38Shake it out.
28:40Bring the hands together.
28:41Take a deep breath in, and we're going to bring our feet in a little bit closer.
28:44Exhale.
28:45Bring that elbow across.
28:47So here's what we're focusing on right now.
28:49Elbow connected into that knee.
28:50Stretching across.
28:51Getting that whole glute stretch.
28:53And then slowly open up that top arm.
28:55Reach out.
28:56Open up that whole side.
28:57Chest, shoulder, ribs.
28:59Everything stretching.
29:00Three, two, one.
29:02Let it go.
29:03Stand it up.
29:04Shake it out.
29:05Here we go.
29:06Going to bring it back down.
29:07Bring it over.
29:09Get this other side, guys.
29:10Tuck that elbow in nice and tight.
29:12Squeeze.
29:13Push across with that knee.
29:14Pull back in with that elbow.
29:15And then reach it up.
29:17Here we go.
29:18Five, four, three, two, one.
29:23Stand it up, guys.
29:24Here's what we're going to do.
29:25Stand back with that leg.
29:27Reach it all the way up.
29:28Reach through that hand.
29:30Press through that heel.
29:31Find that stretch in your hip.
29:33Stretch in that hamstring.
29:34Sink it a little bit deeper.
29:35We're going to hold.
29:36Five, four, three, two, one.
29:40Stand it up.
29:41Last stretch.
29:42Make it the best one.
29:43Find that position.
29:44Bring that leg back nice and tight.
29:46Kick through that heel.
29:47Sink down to that hip.
29:48Reach up, guys.
29:49Look up into those hands.
29:50Take a deep breath in.
29:52Five, four, three, two, one.
29:55Mudder Nation, that's a wrap on dumbbell endurance.
29:57Thank you guys so much for coming.
29:59T-minus 30 is going to keep on bringing it to you.
30:01Only week one.
30:02Looking forward to the rest of it.
30:06Oh, wow.
30:06You guys having a party over here without me?
30:08What happened?
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