- 6/23/2025
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00:00Here we go, Mudder Nation. Let's crush it!
00:13Alright, everybody. This is Athletic Training Day 2.0.
00:17We're going to bring it to you nice and hard. Be ready for it.
00:20Mudder Nation, we're starting it out with a jog.
00:233, 2, 1. Let's hit it. Nice and quick.
00:27Over here with my boy. Starting to pick it up, guys.
00:30Athletic Training Day is all about being an athlete.
00:32We're going to really get after it. Be quick. Be explosive.
00:35All about that cardio. All about that sweat.
00:373, 2, 1. Break it, guys.
00:40We're going to go to soccer kicks real quick.
00:423, 2, 1 and kick that soccer ball.
00:44Be up on those toes. Be light with it.
00:46Pump those arms nice and tight.
00:48So, guys, today there's going to be more rounds, more reps.
00:51I'm going to have a burpee challenge for you out there
00:53and I'm really going to have to push you guys on those plyometrics.
00:563, 2, 1. Take it easy.
00:59Let's all come down and get a little stretch.
01:01We were working those dumbbells yesterday.
01:02Feel that right there in your legs.
01:04Come up in 3, 2, 1. Bring it up.
01:06Back down to that position. Feel that stretch.
01:08Open that thing up.
01:093, 2, 1. Bring it back up.
01:11Last one. Hold.
01:13Sink it. Feel it out.
01:15Squeeze it back up. There we go, guys.
01:16We're going to hit some hip hurdles.
01:18Get ready for this stretch. Get ready for this balance.
01:19Bring it up nice and slow.
01:21Bring it across. We're going to hit six of them.
01:23Nice and slow. Bring it across.
01:24Pull it. Peel it. Work it.
01:26One more. Come on. Bring it over.
01:28Last two, guys.
01:30Up and over.
01:32Here we go, guys.
01:33Arm circles. Always like them.
01:34Squeeze them nice and tight.
01:35Make those fists.
01:36Bring them back.
01:38Really stand as tall as you can right now.
01:40Make those little circles.
01:41Bring that energy all the way back up into those shoulder blades.
01:433, 2, 1.
01:45Switch it.
01:46Bring it forward, guys.
01:47Open up those arms.
01:49When we're doing those burpees, focus on those shoulders.
01:51Focus on those pecs today, guys.
01:53I want you to be explosive with it.
01:543, 2, 1.
01:56Finish off with some butt kicks.
01:58Push it, Chelsea.
01:59We're getting the heart rate started right away today, guys.
02:02Quicker, quicker, quicker.
02:03Heels all the way up there.
02:04Pumping those arms.
02:0510 seconds.
02:06As we bring it out, guys, our first move is going to be a real push.
02:10Let's get it done.
02:103, 2, 1.
02:13Here we go, guys.
02:14We're going to get into that squat position.
02:16We're going to laterally hop.
02:18So everybody, we squat down.
02:20We jump up.
02:21We come over and get that squat again, guys.
02:23As a group, 3, 2, 1.
02:26Squat, tap, and over to that lateral hop.
02:29I want quick feet and a good squat.
02:32There we go.
02:34D's quick with it.
02:35What he's going to try to do is he gets that little plyo hop,
02:38and then he gets that really good stance.
02:40Explosive, strong, and deep into those legs.
02:42Nice work, dude.
02:43We've got about 10 more seconds.
02:44Give me a couple more good reps.
02:46Pumping those arms.
02:47Working those abs.
02:48Squeezing those legs.
02:49Keep it up.
02:503, 2, 1.
02:52Sprinter hops.
02:53We've been here before, guys.
02:55Now we're really going to add that height to it.
02:57So we come down into position.
02:58We're going to come up and drive and explode.
03:00As a group, 3, 2, 1.
03:02Power.
03:03Bring it up.
03:04Set it.
03:05And jump it.
03:07I'm going to hang out over here with Electro.
03:09She's been training extra hard.
03:11Checking it out, guys.
03:12Always get that good plyo hop right there.
03:15If it's just a couple inches, totally cool, guys.
03:17Next round, we're going to add more strength, more reps.
03:20Getting all the way up.
03:21Powering through those arms.
03:22Getting rep after rep.
03:235, 4, 3, 2, and 1.
03:27Guys, switch legs.
03:28Get in that position.
03:29Tuck in with it.
03:30I'm over here with Angelo.
03:31We're going to get it going.
03:323, 2, 1.
03:33Explode.
03:34Bring it up.
03:34Let's go, Angelo.
03:35Explode.
03:36So, Angelo, big jack guy.
03:38Has those strong legs.
03:40This is your opportunity right now to practice that strength.
03:43Out there on course, we're going to be sprinting, running up that Everest, guys.
03:46Get all the way up.
03:47Use that strength.
03:48Use that positioning.
03:49And explode to the top, guys.
03:515 more seconds.
03:52Let's go, Angelo.
03:534, come on.
03:553, 2, 1.
03:57Let's go.
03:58Down in position, mountain climbers.
04:01Pushing with my girl Chelsea over here.
04:03Get it nice and tight, guys.
04:043, 2, 1.
04:05Push.
04:06So, this is our first real cardio section.
04:08We're getting after it.
04:09Getting the heart rate nice and high.
04:11She's just getting those toe taps, but she's getting stronger every single week, guys.
04:15Two weeks in, challenge yourself.
04:17Start to pick up the pace.
04:19Let's go.
04:1910 more seconds right here.
04:21This is where we start to push, guys.
04:23A lot of conditioning.
04:24Athletic training day is all about getting that heart rate up, feeling like an athlete.
04:285, 4, 3, 2, and 1.
04:32Keep it up, guys.
04:33Don't put those knees down.
04:34Challenge yourself right here.
04:35We're going to do a pike hop.
04:37Feet are nice and tight together.
04:38We're going to get in that V position.
04:39Pike it up.
04:40Bring it back as a group.
04:423, 2, 1.
04:43Up.
04:44Back.
04:44So, what I'm doing right now is I'm squeezing those abs.
04:47D's got a sweet six pack.
04:49Let's check it out.
04:50Easy to look at.
04:51Big tricep muscles.
04:53Big lat muscles.
04:54But look at all this crunching down here.
04:55Look at that.
04:56That's what you want to focus on.
04:58All those little muscles are pulling those legs together, guys.
05:00That's ab control right there.
05:02Feeling like an athlete.
05:03Under tension.
05:04Under that high heart rate.
05:05We're getting it up.
05:06Give me five more.
05:07Four more.
05:08Come on.
05:08Three.
05:09Don't let that ab come down.
05:10Through.
05:10Let's go.
05:11And one.
05:12Let it go, guys.
05:13Here we go.
05:14Real challenge.
05:14I want you two boys to compete.
05:18To feel like an athlete, you have to have somebody out there pushing you.
05:21Bring it up here.
05:23We're going to do a burpee test right here, guys.
05:25So, imagine we're starting right now.
05:26We're going to really push it.
05:27As a group.
05:283, 2, 1.
05:29Hit it.
05:30Go.
05:31Nice and quick.
05:32So, this is a little race for you.
05:34We call it athletic training day because it pays to win right now.
05:37This kind of push right here inside your house, that's going to make you strong out there on
05:41course.
05:42Let's go.
05:43Quick feet.
05:43Powerful.
05:45We got two rounds of these burpees, these tests.
05:47That's what makes a man and woman out there on course who's a champion.
05:50Let's go.
05:51Push it.
05:51Push it.
05:51Push it.
05:53You guys got 10 more seconds of strength in there?
05:55Get down deep.
05:56Get strong with it.
05:57Let's go, D.
05:57He's starting to pass you, bro.
05:59You want that gold medal?
06:00You're going for that bronze medal.
06:01Let's go.
06:015, 4, 3, 2.
06:05Break it.
06:06Everybody get back into position.
06:07Take a little breather.
06:08So, we just pushed ourselves.
06:10We had that good little race to with a friend.
06:13Now we're at the next obstacle.
06:14We have to have good form, good composure right here.
06:16We're going to extend that right leg long.
06:19Bring up that same arm.
06:20Tuck it in, guys, and we're going to do ab ladder climbers.
06:223, 2, 1.
06:24Pull and switch.
06:25So, nice and tight form right here.
06:27Don't allow those abs to rock you back.
06:30Sit up with it.
06:30Stay tight with it.
06:31Imagine you're pulling and kicking at the same time.
06:34Let's go.
06:34Now, Chelsea over here can leave her heels down on the ground, but you can still see that
06:39six-pack's working.
06:40Cranking those elbows, working those legs.
06:43Angelo, a little burnt out from that burpee test, but he's not tired.
06:47Look at this sweat coming down.
06:48But he ain't no chump.
06:49He keeps it tight.
06:50Ain't that right, Angelo?
06:52Let's go, guys.
06:53Work that six-pack.
06:54It's not just for looks.
06:55It's an athletic six-pack.
06:56Five, four, three, two, water break.
07:02All right, I'm out of nation.
07:04We just got the first lap done.
07:06We got a couple more to go.
07:07Grab a sip of water.
07:10That's it.
07:11Towel off.
07:14A real athlete takes breaks, gets a little rest, and then we're going to that next interval.
07:18We're going to push ourselves.
07:19That's how you get stronger, guys.
07:21We're not going to get lazier.
07:22We're going to get fitter.
07:23We're going to have more reps and more push and more strength.
07:25Five more seconds.
07:26You guys ready for this?
07:28Lateral squat hops.
07:30Everybody come to that far side.
07:32Three, two, one.
07:33Squat and jump.
07:35Boom.
07:36Always starting over here with D because he's got such sweet-looking shoes.
07:39I want to watch him hopping around in him.
07:41He's got a little style, a little bit of strength, looking like a good athlete.
07:45Let's go.
07:47So the awesome thing about D, look how efficient he is.
07:49He keeps it nice and tight, guys.
07:50I always say streamline means a strong line in obstacle course racing.
07:54He's not letting those arms flop around.
07:57He's keeping it tight, keeping it strong.
07:59Five, four, three.
08:02Hey, look at that.
08:02Two and one.
08:04Sprinter hops as a group.
08:06Keeping it tight.
08:07Three, two, one.
08:08Back to that charge.
08:09Nice and strong.
08:10Nice and driving.
08:11I'm always getting that height.
08:13I'm always having that strength.
08:15If I need to take a break, shake it off for a second so I can get those nice, strong hops.
08:19That's what I want you to do, but then I want you to bring back that same force we started
08:22with.
08:23There we go.
08:25Nice work, Electro.
08:26So no shame in taking a pause.
08:28No shame in taking a little break in breathing.
08:30See how she comes down?
08:31She tucks, sets herself, and jumps right back up.
08:34Five seconds.
08:35Four, three, two, one.
08:39Angelo, switch legs.
08:40Everybody get down on those blocks.
08:42I'll give you a little breather right now, but I want good reps.
08:45You promised me some good height.
08:46So like you're dunking a basketball.
08:48Three, two, one.
08:50Pop it.
08:51Good.
08:52Power.
08:53Every single time, reset, find that strength, load that hamstring, and explode up.
08:59Imagine right now, we got wall after wall after wall.
09:02They're tall.
09:03You're going to have to jump up.
09:04You're going to have to grab it.
09:05Pull yourself over.
09:06We keep on training every single day to have all those fundamentals, but this cardio push
09:11right now, even though you're suffering, it's going to mean something out there on course.
09:14Five, four, three, two.
09:18Back down, mountain climbers.
09:20I'm pushing D.
09:22Let's go.
09:23No chump in this room.
09:25Really push those hands down nice and strong.
09:27Three, two, one.
09:28Start running.
09:29Good.
09:30So Mudder Nation, imagine we're out there on course.
09:33We're starting to get our heart rate up nice and high.
09:35We're halfway through the race.
09:36There's no more water stations for a while.
09:39There's nowhere to take a break.
09:40No one to kind of hold your hand.
09:42You're going to have to find a way to get to that next section by yourself.
09:45So pick up that pace a little bit, D.
09:46Let's go.
09:47This is where I'm going to ask you.
09:48Go a little bit faster.
09:49I'm going to add more seconds to that clock.
09:51Five seconds if you pick it up.
09:53Four.
09:53Come on.
09:54Three, two.
09:56Let's go, Mudder Nation.
09:57And rest.
09:58Good.
09:59Pai Cops, shake out those arms.
10:02Ab control.
10:03Have that focus.
10:05Here we go.
10:05Three, two, one.
10:07Bring it up.
10:08Back.
10:09So if you want to challenge yourself right now, you can pick up the pace with me and get
10:12that little cardio pump.
10:15If you want to slow it down, maybe do a step in for a second.
10:18It's cool if you take it back for a second.
10:20But if you want to get back to that push, let's get it going.
10:26Ten seconds.
10:29Add that exhale.
10:30Add that push.
10:31Five, four.
10:32Stack it.
10:33Three, two, and one.
10:38Electro, come on up here.
10:40That's right.
10:41You and me.
10:43You ready for it?
10:44Y'all ready for it at home?
10:46All right.
10:46We got a little burpee race.
10:48Here we go.
10:49Beat me to the finish line.
10:50Three, two, one.
10:51Drop.
10:53She's looking a little tired already.
10:54I don't know.
10:56Keep it up.
10:58Meet me down here.
10:59Let's go.
11:00Back up again.
11:00Come on, fight it.
11:04So add a little focus to it.
11:07I want you to ground those hands and really just punch through that ground.
11:11Hit it deep.
11:12Stand up to those feet quickly.
11:14Drive off those toes.
11:15Let's go.
11:16Five more.
11:17Get it up.
11:18Last one.
11:19Earn it.
11:20And bam.
11:22There you go, guys.
11:24We're going to get into some ab climbers.
11:26Angelo's taking his shirt off.
11:27He wants to show me his abs, so I'm going right over to the madman.
11:31All right, everybody.
11:32Get up in that starting position.
11:34Let's see if you guys are really working.
11:35Heart rate's pumping right now.
11:36That's exactly what it's going to feel like out on course.
11:38We're going to start these ab climbers in three, two, one, crank.
11:42Nice and slow at first.
11:43Find yourself, okay?
11:45Don't start racing into it.
11:46You've got to have that obstacle control, okay?
11:49Bringing that heart rate down a little bit.
11:51Your grip and hands are a little bit shaky because you're tired.
11:54This is when you really start to focus.
11:55Grab and pull it down.
11:57Switch those legs.
11:58Every single rep is a perfect one.
12:01We're not going to have any slip-ups here.
12:02We've got five.
12:03Come on.
12:03Four.
12:04Squeeze it.
12:04Three, two, one.
12:07Nice work.
12:08Look at that.
12:09No quitting, Angelo.
12:11All right, guys.
12:12We're on to that next section.
12:14This is going to be all about high heart rate, really pushing it.
12:18We've got some plyo lunges, some other nasty things out there to get you guys working,
12:22but we're going to go through it three times.
12:24Last one, I'm going to ask for no rest, and we're just going to keep it charging
12:27because that's what it's going to feel like running to that finish line.
12:29Grab a quick sip of water.
12:30We've got 10 seconds left.
12:34Oh, oh.
12:37You want to do some push-up flagpoles with me?
12:38I do.
12:39Come on.
12:41Nice.
12:43What we're going to do right now, team, whether it's from the knees or from the feet,
12:46we're going to drop down, and we're going to stand up and bring it all the way up in
12:49that flagpole.
12:50Everybody, hands back down as a group.
12:52Three, two, one.
12:53Back down.
12:54Reach it up.
12:56Back down.
12:56Keep it going.
12:57Nice, nice, nice.
12:59So what we're going to watch over here with D is I want to see this straight back.
13:02I always say, guys, focus on that operation.
13:05These loose hips right here, that's not part of the game.
13:08You've got to have that streamlined, strong body.
13:10He's getting that stability all the way from the top, through the legs, down to the heels,
13:14and he's reaching that arm all the way up.
13:16Make sure you want to touch this hand right there.
13:18That's it right there.
13:20Get up to those earlobes.
13:21Give me five more.
13:22Squeeze it.
13:23Four more.
13:24Squeeze it.
13:25Three more.
13:26Come on, D.
13:26Don't quit.
13:27Two more.
13:29Oh, man.
13:30One.
13:30Make it work.
13:31Nice.
13:32Here we go, guys.
13:33Donkey dogs.
13:34Shake out those triceps.
13:36It's burning, baby.
13:37What we're going to do right here, get in that position.
13:40We're going to drive that knee forward, and then we're going to kick all the way back up
13:44to the top.
13:44As a group, guys, drive the knee forward.
13:46Hold.
13:47Three, two, one, and kick nice and long.
13:50Drive and then kick.
13:52So what we're doing right now is we're strengthening and stretching.
13:55You've got to have that power, that mobility, and strength in these hips, because every
13:58single time, whether you're jumping over a wall, climbing up Everest, running out there
14:02on course, swinging through the air, you've got to have the strength and direction through
14:06these legs.
14:07Let's go.
14:09Hanging out with Chelsea over here.
14:10I'm going to get these last reps in.
14:12She's got that knee down, but she's kicking it up, keeping it strong, bracing that body,
14:16and tucking those abs.
14:17Five, four, three, two, and break it, guys.
14:22Abs, abs, dab abs to be exact.
14:26Here we go.
14:28Bring the elbow to the knee.
14:30Everybody's going to come up in three, two, one, up and hold.
14:33This is our top position.
14:34We're going to come down nice and slow, and we're going to switch.
14:37Boom.
14:38This is what we're always looking for, guys.
14:39As a group, alternating.
14:41Three, two, one, down and up.
14:44So we're squeezing it every single time, getting that nice tuck all the way up.
14:49Strength and stretch through those arms.
14:52Chop it and crunch it.
14:54There we go.
14:55There we go.
14:57I always like it working on over here with Angelo because you can really see his abs working.
15:01This is a lean guy.
15:02He's going to get every inch out of it.
15:04As he brings those abs all the way nice and close, those last little inches of squeezing
15:08is where the strength is made, those lower abs, pulling those legs up, those upper abs,
15:13keeping those arms nice and tight.
15:15Five, four, three, two, one.
15:20How'd that feel, partner?
15:21Oh, it feels real good.
15:22That's right.
15:23Do some more.
15:24Washboard abs, baby.
15:26Opposite side donkey dogs.
15:28Three, bring it up towards that hand.
15:31Two, one, and kick back.
15:34Slowly forward, kick it back.
15:37As a crew, I want you to bring it up and hold towards the top of your hands.
15:39I want to see if everyone's got good form.
15:41Mudder Nation, you have those hands planted up on that toe back there.
15:45Everybody kick back nice and strong.
15:47Feel those triceps burning a little bit.
15:49Try to lengthen through that heel.
15:51Bring it all the way up and hold.
15:53There we go.
15:54Bring it back up.
15:55Squeeze and hold.
15:57Good, good, good.
15:58Bring it back in and hold, hold, hold.
16:02Kick up.
16:03Hold, hold, hold.
16:05Bring it in.
16:06Hold for five seconds and we're done.
16:08Four, three, two, one.
16:11Take a break.
16:12Last but not least, guys,
16:13we're going to get up this mountain with some plyo lunges.
16:16Bring that leg back.
16:17Let's get in that stance.
16:19This is a 30-second charge to the top of the mountain as a group.
16:22Three, two, one.
16:24Charge it.
16:25Nice and tight.
16:26Pump those arms.
16:27Good.
16:29Let's go, D.
16:32Boom.
16:33So he and I right now as partners are going to get to the top of this mountain.
16:36Legs are shaking, baby.
16:38Heart rate's cranking, baby, but we're getting after it.
16:41This is that athletic charge.
16:43Those plyo hops.
16:44I want you to really ground that heel.
16:46Crank those abs.
16:47Crank those arms.
16:48Five, four, squeeze it.
16:50Three, two, one.
16:52Take a break.
16:54Woo!
16:56All right.
16:57You feel that finish line coming up.
16:59We're getting closer.
17:01You hear that music playing.
17:03We're almost home.
17:05These next two rounds, we're going to push it harder.
17:08Everybody, push-up position.
17:10Shake out those arms.
17:12Really shake them out.
17:13Understand, lots of this power is coming from here.
17:16I want you to press through those hands.
17:18Really find it.
17:19Get that strength and stability.
17:21Here we go.
17:22We're going to drive down for a push-up.
17:24Three, two, one.
17:25Down and reach.
17:27Down and reach.
17:29Down and reach.
17:30Come on.
17:33I'm going to see if I can keep up with Chelsea over here.
17:35She's quick.
17:35She's down on her knees.
17:37But I'm going to reach it, guys.
17:38No shame in putting these knees down.
17:40What I want to see you do is bring those hips nice and tight to the ground.
17:43Work that belly button all the way down there.
17:46Keep those chests tight to the ground.
17:47Boom.
17:48Reach it.
17:49Boom.
17:50Reach it.
17:51Five.
17:51Come on.
17:52Let's go, Chelsea.
17:52Four.
17:53Squeeze it.
17:54Three.
17:55Come on.
17:56Two.
17:57And last one.
17:59Nice.
18:00Donkey dogs.
18:01Quick transitions, guys.
18:04Bring that right knee up to that hand.
18:05Everybody together.
18:06Up and hold.
18:08Kick and back.
18:08In three, two, kick back, squeeze.
18:11Back forward.
18:13Kick back, squeeze.
18:14Back forward.
18:16Kick back, squeeze.
18:17Here we go.
18:18Bring it up.
18:19Back and squeeze.
18:21Bring it forward.
18:22There we go.
18:23Back and squeeze.
18:24Work those muscles.
18:25Bring it forward.
18:26Back and squeeze.
18:28Up and hold.
18:29Hold, hold.
18:30Don't quit, Angelo.
18:31I see that.
18:32Look at this.
18:33This is what we call waterworks.
18:34Sweat equity right here.
18:37Not tired.
18:38He's just letting us know that he's putting work in.
18:40Three, two, one.
18:41Take a break.
18:42Boom.
18:44Dab abs, baby.
18:46Let's go.
18:49Bring it up and hold.
18:51Hold it, hold it, hold it, hold it, hold it.
18:53Bring that other foot up.
18:55Now this is how you work the abs.
18:57Down and switch.
18:59Boom.
19:01That one looks a little tired.
19:02I'm going to need a little extra effort.
19:03Get it closer.
19:04Squeeze it.
19:05Mudder Nation.
19:05Get that extra squeeze.
19:07Switch.
19:07Up.
19:09I'm not tired yet.
19:10You're not tired yet.
19:11We're so close to that finish line.
19:12We're striving for perfection.
19:14Down and switch.
19:15Boom.
19:16Lengthen through that opposite heel.
19:18I see those legs shaking.
19:19You're feeling that burn right now.
19:21That's hard work.
19:22Down and switch.
19:23Up and hold.
19:24Five, four, three, two, one.
19:27Come on.
19:28Doggy dogs.
19:30Opposite side.
19:31Let's go.
19:32Bring that knee up.
19:34Let's see what you're made of, Dee.
19:35Opposite leg, baby.
19:36Come on.
19:37Switch that leg.
19:38There you go.
19:39It's cool if you make mistakes.
19:40It's all right.
19:41We got a whole team behind us.
19:43Up and kick.
19:43Hold.
19:45Push that heel down.
19:47Nice strength.
19:48Up and forward and hold.
19:50Spread out those fingers.
19:52Squeeze those elbows tight.
19:54Kick it up.
19:54Hold.
19:55Nice.
19:57Dee, you're not going to quit over there, are you, baby?
19:59Bring it forward.
20:00Hold.
20:02You want that cake?
20:03You better work for it.
20:04Up and hold.
20:05Squeeze that heel.
20:07Five, four, three, two.
20:10Let it go.
20:11Stand it up.
20:12Let's climb a mountain together.
20:14Come on up here, Angelo.
20:16Man.
20:18You can't fake this sweat.
20:20Let's go.
20:21Three, two, one.
20:23Climbing.
20:25Up the mountain we go.
20:28That's right.
20:29Imagine like we're in Aspen.
20:30The air's nice and thin.
20:31I like that.
20:32Oh, there's tons of treasure up there.
20:34Let me tell you.
20:35What are you going to eat at the finish line, baby?
20:37I'm going to have a cinnamon bun because I've been burning those calories.
20:41Maybe get myself a nice mojito, too.
20:43Let's go.
20:43Crank it.
20:44Come on.
20:45Five, four, three, two, one.
20:49Take a break.
20:50That's right, Mudder Nation.
20:52We're that much closer.
20:53Come on.
20:54Athletic training day.
20:55This is where I'm going to get the most out of you.
20:57No breaks.
20:58You know the moves, and I'm going to keep on pushing you forward closer and closer.
21:02We're going to find that limit, and we're going to get past it.
21:05Give me some free high fives.
21:07Let's go.
21:09Chelsea.
21:10Maxing out on that game.
21:11Let's go, Mudder Nation.
21:13Quick sip of water.
21:15Everybody grab one.
21:16Everything between here and the finish line is perfection.
21:21Max effort, baby.
21:22Flag pulls.
21:24Three, two, one.
21:26Down, reach.
21:28Down, reach.
21:30This is where we keep the charge alive.
21:32Every ounce of energy you've got left.
21:34If you are sore, if you are tired, put that baggage aside.
21:38Let's get those reps in.
21:39Athletes are made of reps and sacrifice, and that's what we're doing here in this room.
21:46Work it.
21:47Squeeze it.
21:48Ten seconds.
21:52Five, four, three, two, one.
21:56Boom.
21:57Donkey dogs.
21:58Here we go.
21:58Take a deep breath in.
21:59Bring that knee forward.
22:00Three, two.
22:01Kick.
22:03Bring that knee forward.
22:04Hold.
22:04Three, two.
22:05Kick.
22:06Bring that knee forward.
22:08Hold.
22:08Three, two.
22:09Kick.
22:10Bring that knee forward.
22:11Hold.
22:12Three, two.
22:13Kick.
22:14Hold.
22:14Hold.
22:15Hold.
22:16Bring it up.
22:17Squeeze it.
22:18Five.
22:18Come on, D.
22:19Four.
22:19Get that toe up.
22:20Three, two, and one.
22:23Dab abs.
22:25No rest.
22:26Here we go.
22:27Three, two, one.
22:28We're up.
22:29Bring that heel up.
22:30Squeeze it.
22:31No quit over there.
22:32Three, two, one.
22:34Up and switch.
22:35No quit.
22:36Extend.
22:37Flex.
22:38Three, two, switch.
22:40Up and hold.
22:41Don't quit.
22:43None of that shaking over there, Angelo.
22:45Three, two, switch.
22:47We're holding the ear all the way to the end.
22:49Lock out those arms.
22:50Ten, nine, eight, seven, six, five.
22:54Hold it.
22:55Four, three, two, one.
22:58Back to those donkey dogs.
23:00No rest.
23:01Three, two, one.
23:03Up and squeeze.
23:04Back and kick.
23:06Up and squeeze.
23:08Back and kick.
23:10Up and squeeze.
23:11Let's go.
23:12Back and kick.
23:13Hold it.
23:14Up and squeeze.
23:16Hold it.
23:16Hold it.
23:17Hold it.
23:18We're right next to that finish line.
23:20We are so close.
23:21No failure from here.
23:23All we do is execute and get closer.
23:24Let's go.
23:25Execute it.
23:26Bring it up and hold.
23:28That sweat.
23:29I'm feeling it.
23:30It feels good.
23:31We earned it.
23:32Five, four, three, two, one.
23:35Everybody get up to the front line.
23:36We're going to get to that finish line together.
23:38Here we go.
23:39We're getting those lunges in.
23:40As a team.
23:41Three, two, one.
23:43March it.
23:44Boom.
23:44Boom.
23:45Boom.
23:46Find that pace.
23:47Push yourself right here.
23:48Right now.
23:49Dig in.
23:50Sweating.
23:51Working.
23:52We started the race together.
23:53We finished the race together.
23:55Keep that chest up.
23:56Keep those legs tight.
23:57Keep that jump strong.
23:59Ten seconds.
24:00Let's go.
24:01Five.
24:02Squeeze.
24:03Four.
24:04Squeeze.
24:05Three.
24:05Squeeze.
24:06Two.
24:07Squeeze.
24:08And one.
24:10Boom.
24:11That's athletic training day.
24:13That's what it feels like to be an athlete.
24:18Ugh.
24:18That's a burner.
24:21Man, you can eat anything you want after that workout.
24:25Woo!
24:26Come on, baby.
24:27Get a good cool down in.
24:30Okay.
24:32Stay in the tricep stretch.
24:33Remember all that tricep I made you do?
24:36Let's chill out.
24:36Bring it across.
24:39Can your triceps feel deep?
24:41They're pumped.
24:42Yeah, that's right.
24:43Buttery.
24:45Five, four, three, two.
24:48Switch.
24:49Find that stretch.
24:52Find that tightness.
24:53Work it out.
24:55Five, four, three, two.
24:58Let it go.
25:00Here's what we're going to do.
25:01Let's loosen up that lower back.
25:03We work those butt cheeks a lot, so I really want you to get into that stretch.
25:06Bring it across.
25:07Bring that body over.
25:09Bring that leg up over the top.
25:10Nice.
25:11Find that sweet spot.
25:13Hold it nice and tight.
25:15Switch sides.
25:16Boom.
25:17Let that lower back loosen up.
25:19Extend through those far fingers.
25:21Try to bring that chest down to the ground.
25:23Switch to the other side.
25:25Boom.
25:26Holding it.
25:27Five, four, three, two.
25:30Last side.
25:30Bring it across.
25:31Let it happen.
25:32Five, four, three, two.
25:35Bring it to your back.
25:36Back facing downtown.
25:37Let's get a spinal twist.
25:39Whew.
25:40Come on.
25:41Get that knee up there nice and tight.
25:43Bring it across the body.
25:45Get that stretch all the way across.
25:49Let that arm come nice and long.
25:51There you go.
25:52Try to peel that spine closer to the mat.
25:55Three, two, one.
25:57Switch sides.
25:58Bring that knee up.
26:00Nice and tight.
26:01Squeeze it.
26:02Reach across.
26:03Look out over that far arm.
26:06Bring those shoulder blades as close to the ground as possible, but keep it relaxed.
26:10Five, four, three, two, one.
26:14Let it go.
26:14Here's what we're going to do.
26:15Bring those knees up towards your chest.
26:17Grab the outside of those shoes.
26:18Pull those knees down towards your ribs.
26:20And then place the lower back down.
26:22Nice and relaxed.
26:24Squeeze it.
26:26Relax it.
26:27One more deep breath in.
26:29And then exhale.
26:31Kick those legs forward.
26:32Sit it up.
26:33Here's what we're going to do.
26:34Cross those legs.
26:35Last stretch.
26:35Make it the best one.
26:37Sit up nice and tall.
26:38Bring those shoulders up nice and high.
26:40Bring the crown of your head up nice and high.
26:41Take a deep breath in.
26:42And then exhale.
26:43Walk it forward.
26:47One more big breath.
26:48And then exhale.
26:50Walk it forward.
26:53Everybody stay here for about five seconds.
26:55Mudder Nation, that's the end of Athletic Training Day, the most challenging day in our program.
26:59I'm always going to push you to your limits so we can get out there on course and crush it every day, baby.
27:02Thanks for coming.
27:03Dumbbells are back tomorrow.
27:05Awesome work, guys.
27:07Boom.
27:07Boom.
27:09Yeah.
27:09Yeah.
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