- 8 months ago
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00:01Here we go, Mudder Nation. Let's crush it!
00:13What's up, Mudder Nation? We are back, guys.
00:15This is the start of our third week. That means two weeks down.
00:18We've been kicking butt, but we're going to get this one going, guys.
00:21More reps, more work, then we're on to challenge week.
00:24Follow me to the top. We're getting things started.
00:26Y'all ready?
00:27Mudder Nation, as we like to get it started, jog in 3, 2, 1.
00:32We're hitting it.
00:33What's going on over here, Esme?
00:35I'm so pumped for this.
00:36Yeah? Three weeks in, baby.
00:38We're getting it going.
00:39We're cranking our fitness, and we're going up and down.
00:42Come on. Get a little bit of extra jogging and pump those arms.
00:44Mudder Nation, a little bit of extra speed on the wheels.
00:46Let's go. 5, 4, come on. 3, 2.
00:49Whoa, whoa, slow down. Don't hurt yourself over here. Let's go.
00:52Arm circles, reach out nice and wide, guys.
00:54Get those arms nice and straight. Make that fist.
00:56Bring it back.
00:57Get some good looking ones.
00:58Man, I'm jazzed up about this third week.
01:01I got a lot more reps for you guys.
01:02I'm really going to push it.
01:03Switch directions, big circles.
01:05Nice and loose.
01:06Open those bad boys up.
01:08Yeah, there you go.
01:09Bring it in, guys.
01:10Almost like a little clap right here.
01:11Look up a little bit.
01:12Get all those length in the spine.
01:14Take a couple big breaths in.
01:153, 2, let it go.
01:17Butt kicks.
01:18Bring those heels up nice and high.
01:20I want you to focus in real quick.
01:21Angelo bought a new pair of shoes, and he's super excited about these bad boys.
01:25He's going to take these things straight out there to the race course.
01:27He's going to kick some serious butt, just like we're doing right now.
01:30Come on.
01:31Get it done.
01:325, come on.
01:334, 3, 2.
01:35Oh, nice.
01:36And 1.
01:37High knee pulls.
01:38Let's get these bad boys up.
01:39Bring it up there.
01:40Get that good stretch.
01:41I need a little extra stretch this morning, so I'm really going to take my time.
01:44We're going to hold here for 10 seconds.
01:46Worked extra hard.
01:47Danced a little bit this weekend.
01:493, 2, 1.
01:50Switch it up.
01:51Make sure you guys get a good stretch on your own at home.
01:53But as we're getting these things warmed up, really give some good intention to these hips.
01:575, 4, 3, 2, and 1.
02:01Cross body slaps.
02:02Here we go.
02:03Let it loose.
02:04Bring it down low a little bit.
02:05Get down towards those little ribs down there.
02:07Nice.
02:08Stay loose in those legs.
02:09Bring it up towards those armpits a little bit.
02:11Now bring it up over the shoulders.
02:12You trying to give me a high five over there, Angelo?
02:14He's super excited about this workout.
02:165, 3, 2, and 1.
02:19All right.
02:20Balance test.
02:21Ground that leg.
02:23Grab that foot.
02:24Just check everybody.
02:26Reach up nice and tall.
02:28Now squeeze those glutes.
02:29It's a great hip opener.
02:31We're going to start off right away this week with some awesome moves.
02:35Squat kicks.
02:36Practice our karate.
02:373, 2, 1.
02:38Switch.
02:39Here we go.
02:40Hold.
02:41Anybody wobbling back there?
02:43Anybody wobbling at home?
02:45We're too fit for this.
02:46We've been training for two weeks getting ready for this race.
02:49Squeeze it.
02:50Squeeze it.
02:51Squeeze it.
02:523, 2, 1.
02:53Let it go.
02:54All right, guys.
02:55So here's how we're going to get it started.
02:56We're going to have nice strong position.
02:58We're going to practice our squat.
02:59Then we're going to come up and we're going to do that karate kick.
03:02Have that balance.
03:03Don't fall over like me.
03:04Squat down again.
03:05Kick it up.
03:06Big strong legs.
03:07Everybody is a group.
03:083, 2, 1.
03:09Squat.
03:10Kick.
03:11Squat.
03:12Kick.
03:13So guys, we started out the first couple weeks with just those bodyweight squats.
03:17I taught you how to squat.
03:18I taught you how to get strong.
03:19Now I want to see that power and that balance off those legs.
03:22There you go.
03:23Nice work.
03:24Angelo just kicking through brick walls over here.
03:26The dojo master.
03:28Esme, still doing the same exact thing.
03:31Getting a little bit less depth but still has a really powerful balance kick at the top.
03:35Almost there, guys.
03:365, 4, 3, 2, and 1.
03:39You guys know what's up.
03:40We're going to step forward for that sky reach.
03:423, 2, 1.
03:44Reach it.
03:45Bring it up.
03:46So make sure those palms are facing forward.
03:48Get that good lunge.
03:49This is the start of our leg circuit.
03:51Really always working on that balance.
03:53Dynamically taxing that leg.
03:54Getting that conditioning going.
03:56There we go.
03:57Nice.
03:58Kelsey over here.
04:00She's so gosh darn fit.
04:01She's been working on all these things.
04:02She's got awesome form.
04:03Making sure she's fully turned those wrists out.
04:05Has that nice tight stomach, guys.
04:07We're going to try to make sure all these transitions are really quick.
04:10Because we're a well-oiled machine.
04:12We know what's coming up next, guys.
04:133, 2, 1.
04:15Paddle lunges.
04:16Everybody stand up nice and tall.
04:17We're going to row back in 3, 2, 1.
04:19Bring it back.
04:20Good.
04:21So just like we're coming down that river, we've got to have that nice strong position.
04:25Just like a team, everybody's rowing together.
04:27Staying fit.
04:28Staying tight.
04:29There you go.
04:30Jennings on top of his A game today.
04:34Look at those abs cranking.
04:35So the only way I could really ask Jennings to work a little bit more is I want him to
04:39really flex that bicep as it comes across.
04:42Understand that he's not just going through the motion.
04:44He's working that motion.
04:45Here we go.
04:463, 2, 1.
04:47Crossover lunges, guys.
04:48You know what's up.
04:49Keep that leg working.
04:503, 2, 1.
04:51Get into it.
04:52Boom.
04:53So everybody, I really want you to keep on rolling.
04:56You've been doing this for 2 weeks.
04:58You've been doing your running program, your pull-up program, our regular program.
05:02And now we're just an oil-oiled machine getting pumping and stronger and keeping it going.
05:075.
05:08Come on.
05:094.
05:10Come on.
05:11Stay with it.
05:123.
05:132.
05:14Last one.
05:15Hold.
05:16So guys, we've been working really hard.
05:17We're going to get right into a run.
05:18We finish this obstacle.
05:19We sprint.
05:203, 2, 1.
05:21Mudder miles.
05:22Go.
05:23There we go.
05:24Angel, get up over here.
05:25Show me those fast feet.
05:26Let's go.
05:27That's right.
05:28Nice, nice, nice, nice, nice.
05:30Tone it back for a little second.
05:32We don't want to burn out too quick.
05:34No, pick it back up.
05:35I'm just kidding around.
05:36Let's go.
05:37Yeah, I know.
05:38I wouldn't do that to you guys at home.
05:40Working.
05:41We got a set of obstacles coming up.
05:43We got barbed wire.
05:44We're going to dive underneath it, guys.
05:4510 seconds.
05:46Keep it working.
05:47Slow count.
05:485.
05:49Come on.
05:504, 3, 2, and 1.
05:54Get in position.
05:55Let's get right underneath this barbed wire.
05:57Y'all ready?
05:58Yeah.
05:59Standing up nice and tall.
06:00We go under.
06:01We come back out.
06:023, 2, 1.
06:03Get into it.
06:04Dive under it.
06:05Stay strong.
06:06Pump that butt back.
06:07Stand up.
06:08All right.
06:09Let's see here.
06:10Hanging out with my girl, Kelsey.
06:12Let's see if she really gets underneath the barbed wire.
06:14My hand's right here.
06:16Always remember that, guys.
06:18Make sure you put your mind into it.
06:19Uh-oh.
06:20Her hair is getting tangled.
06:21Stay lower this time.
06:22There we go.
06:23She got away with it this time.
06:24One more time.
06:25Get back under.
06:26Boom.
06:27Give me a couple more reps.
06:29Yeah, she's getting a little bit.
06:30She's excited.
06:31Get all the way up.
06:32Stand up nice and tall.
06:33There we go.
06:34Give me another good one.
06:35Man, she's looking a little bit tired.
06:37She's going to have to put a little bit of effort for this one.
06:40Good.
06:41Everybody, one more rep.
06:42Let's go.
06:43Come on.
06:44Stay with it.
06:46I'm really going to mess up Jennings on this one.
06:48All right.
06:49Last one, guys.
06:50Stand up nice and tall.
06:51Let it happen.
06:52Stand up.
06:53Shake it out.
06:54So, third week.
06:55We are super fit.
06:57Next week is challenge week, so I'm going to let you guys shake it out.
07:00Take a quick breather.
07:01This is a burpee test right now.
07:02I want everybody to get a great score.
07:05Next time we come back to this, I need to see more reps.
07:07Everybody ready?
07:08Three, two, one.
07:09Let's go, Mudder Nation.
07:11So you've worked with me on burpees before.
07:13We know it.
07:14It's easy.
07:15Up, down, jump.
07:16It may burn.
07:17But you guys are fit.
07:18And if you want to get fitter week after week, you have to hold yourself accountable.
07:21You're going to have to push.
07:22You're going to have to dig.
07:23Let's say you get seven reps, eight reps, nine reps right now.
07:26Next time we go through this interval, I want you to give it a couple more.
07:29Here we go.
07:30Ten seconds.
07:31Jennings, you're fitter than that.
07:32Here comes that sweat, baby.
07:34Yeah.
07:35Keep the camera on this guy.
07:36He's going to be dripping sweat.
07:37There we go.
07:38I can see a couple of raindrops coming down.
07:40Five, four, three, two.
07:43Take a break.
07:44Whew.
07:45How many reps you get?
07:46Twelve.
07:47Twelve?
07:48How many reps you get?
07:49A hundred.
07:50A hundred?
07:51Wow.
07:52Here we go.
07:53Lunge him with a sky reach.
07:54Three, two, one.
07:55Get it going.
07:56Boom.
07:57Nice form, guys.
07:58Start rate's super high, but you have that strength.
08:00You have that form.
08:01Let's go.
08:02Get it going.
08:03Angelo, how many reps you got?
08:04I got 13.
08:05Thirteen?
08:06Man, I wish you had the camera on that.
08:08I saw a little drool coming out.
08:09Did you see that?
08:10There we go.
08:11That's all right.
08:12Not everything's going to be pretty out there on course.
08:14It's okay if you make a little mess of your living room.
08:16Let's go, Angelo.
08:17Three.
08:18Come on.
08:19Two.
08:20Come on.
08:21One.
08:22We're paddling down a river.
08:23Here we go.
08:24Paddle lunges.
08:25Start rowing.
08:26Man, these rapids are looking really strong.
08:28Get that strong form.
08:29Keep that hand on top of your paddle.
08:31Bring that bottom one a little bit lower.
08:32There you go.
08:33That's it.
08:34So check this out right here.
08:35Those rapids are getting really strong.
08:36I'm going to need her to give her a little bit more pull with that thing.
08:39Light her on that back leg, exploding out, using that glute to get yourself up.
08:43Come on.
08:44Five.
08:45Come on.
08:46Four reps.
08:47Squeeze it.
08:48Three reps.
08:49Squeeze it.
08:50Make them count.
08:51Two.
08:52And one.
08:53Crossover lunges.
08:54Here we go.
08:55Come down and hold.
08:56Timer's already started.
08:57I'm going to give everybody a little test.
09:00Are you strong or are you balanced?
09:02Nope.
09:03Not strong and balanced.
09:04He's not using his glute.
09:05Are you strong and balanced?
09:06Hey, she's got it.
09:07Strong and balanced.
09:08Uh-oh.
09:09See?
09:10Being tired out there on course and not really sucking it up and squeezing those muscles
09:14like Esme is, it's going to make a big difference.
09:16You might fall over.
09:17You might fail an obstacle.
09:18Ten.
09:19Nine.
09:20Eight.
09:21Seven.
09:22Think about it.
09:23Five.
09:24Four.
09:25Three.
09:26Two.
09:27Take a break.
09:28Let's go.
09:29That was good.
09:30That was the good stuff.
09:31Good way to start the week.
09:33Mmm.
09:34Get some of that hydration.
09:37Feel it out.
09:38Shake it out.
09:39Towel it off.
09:41So, you know the moves.
09:43Big thing to think about right when it's coming around that corner is that burpee challenge.
09:47I need at least one more rep out of everybody.
09:49If you match it, that's pretty cool.
09:51But if you push past it, you know you're getting stronger.
09:53That's what I want to see.
09:54Guys, squat kicks.
09:55We're going to kick down a wall here.
09:57Three.
09:58Two.
09:59One.
10:00Squat.
10:01Boom.
10:02Blast through that thing.
10:03Have that power.
10:04Have that balance.
10:05Work it every time.
10:06Squeeze and kick.
10:07There we go.
10:08Let's go, Esme.
10:09Down.
10:10Kick that thing.
10:11Blasting through those walls.
10:12Imagine someone came up.
10:13They said, I'm going to take your purse.
10:14How would you respond to that thing?
10:15You kick that sucker right back on his ass.
10:17Let's go.
10:18Give it to me.
10:19Boom.
10:20Keep it up.
10:21Ten more seconds.
10:22Jennings.
10:23There we go.
10:24I see some sweat coming down.
10:25It's working.
10:26Mr. Hollywood over here.
10:27There we go.
10:28Come on.
10:29Five.
10:30Four.
10:31Three.
10:32Two.
10:33One.
10:34Leg circuit time.
10:35Shake it out.
10:36Sky lunges.
10:37Reach.
10:38Stand.
10:39Reach.
10:40Stand.
10:41Really bring those armpits back.
10:43Triceps back.
10:44Elbows locked.
10:46Hands high.
10:47It's easy to think about the lunge, but I don't want that lazy upper body.
10:51Angelo, turn those palms forward.
10:53There we go.
10:54That's it.
10:55That's what I want to see.
10:56So imagine right now, the reason why I want those palms forward is because when you're reaching
10:58up for an obstacle, that's exactly what it's going to feel like.
11:01You're going to jump up on that wall.
11:02You're going to reach those hands high.
11:04Five.
11:05Four.
11:06Three.
11:07Two.
11:08One.
11:09Everybody stand up tall.
11:10Paddle lunges.
11:11Three.
11:12Two.
11:13One.
11:14Go.
11:15There we go.
11:16Nice.
11:17So imagine right now, you're going up one of those steep, slippery obstacles.
11:20It's everything.
11:21It's slipping you back, but you've got to have that strength to hold onto the rope at the
11:24same time.
11:25You've got one leg balanced.
11:26You've got the other arm pulling the rope, and I want you to stand up and pull.
11:30Stand up and pull.
11:3110 seconds.
11:32Let's go.
11:33You guys know what's up.
11:34You've got those crossover lunges.
11:35I'm not going to skip a beat.
11:36Three.
11:37Come on.
11:38Two.
11:39Come on.
11:40One.
11:41Crossover lunges.
11:42Let's go.
11:43Three.
11:44Two.
11:45One.
11:46Lunge.
11:47That's it.
11:48Gosh.
11:49Out there on course, cranking after it.
11:50I'm going to do a balance test in a second.
11:51You guys better be tighter this time.
11:52Five.
11:53Four.
11:54Three.
11:55Two.
11:56Angelo.
11:57Come on.
11:58Great.
11:59So great.
12:00Lock tight.
12:01Esme.
12:02Uh-oh.
12:03Nice and tight.
12:07Five.
12:08Four.
12:09Three.
12:10Two.
12:11Take a break, guys.
12:12Here we go.
12:13Motor Miles, get up here as a crew.
12:14We're running.
12:15Get up here.
12:16Get up here.
12:17Get up here.
12:18That's right.
12:19This is what week three feels like.
12:21Let's go.
12:22Crank it.
12:23Crank it.
12:24Crank it.
12:25A little faster now.
12:26Someone's chasing after us.
12:27There's a pack of lions back there.
12:28They're trying to steal a little piece of that thigh genins.
12:31Let's go.
12:32Come on.
12:33A little faster.
12:34Ten seconds.
12:35Crank it.
12:36Got to get to that safety.
12:37Five.
12:38Come on.
12:39Four.
12:40Come on.
12:41Three.
12:42Two.
12:43And one.
12:44Take a break.
12:45We're going under barbed wire.
12:46Here we go as a group.
12:47Shake it out.
12:48Three.
12:49Two.
12:50One.
12:51Dive.
12:52Get under.
12:53Pump it back.
12:54Good.
12:55Stay real tight.
12:56Walk those hands out.
12:57Be nice and strong with it.
12:59Dive underneath.
13:00See how tight I'm staying right there?
13:01Bringing it up.
13:02Stay tight.
13:03Pump that buck back.
13:05Staying nice and tall.
13:07Angelo, don't get that barbed wire.
13:09It's right here.
13:10It's sharp.
13:11It's nasty.
13:12It wants a piece of you.
13:14I want you guys to know about something else on course.
13:16There's something called electric eel.
13:18Electric wires hanging down.
13:20I'm telling you.
13:21I'd rather get stabbed in barbed wire every single time.
13:24Electric eel.
13:25It does not bite easy.
13:26That's 10,000 volts of power.
13:28Give me another good one.
13:29Let's go.
13:30Get back up.
13:31Don't get that electric wire.
13:32Three.
13:33Two.
13:34One.
13:35Let it go.
13:36Shake it out.
13:37You got 13.
13:38What did you get?
13:3910?
13:4012.
13:4112?
13:421,000.
13:431,000.
13:44Here we go.
13:45Everybody add a number.
13:46I'll give you a little beat here.
13:473, 2, 1.
13:48Power time.
13:49Let's go.
13:52Stay strong.
13:53Straight fast.
13:54Let's go, Mudder Nation.
13:55Stay with Angelo right here.
13:57Every ounce of effort.
13:58We've been working for weeks now.
14:00Abs, arms, legs.
14:02Everything's working together.
14:03He's already at 6.
14:04Let's go.
14:05Asmi.
14:06Fight it.
14:07Everybody.
14:08Get it done.
14:09Get it done.
14:10Let's go, Jennings.
14:11Come on, bro.
14:12Pump it out.
14:13Work it out.
14:14Let's go.
14:15Sweat, sweat, sweat.
14:165, Mississippi.
14:17Come on.
14:184, Mississippi.
14:19Come on, Kelsey.
14:213, 2, 1.
14:24Stand up.
14:25What'd you get?
14:2617.
14:2717?
14:28What'd you get?
14:2910?
14:30What'd you get?
14:3116.
14:3216.
14:33All right.
14:34Back to our workout.
14:35You guys know what's up.
14:36We've got to get to lunging.
14:37Take a breath.
14:38Take a beat.
14:393, 2, 1.
14:40Lunge.
14:41I know.
14:42It's got to feel awful, but it is awesome at the same time.
14:45Just get that control.
14:46Really take your time.
14:48Don't rush into it.
14:49Let's go.
14:50Working.
14:51Sweating.
14:52Lunging.
14:53Perfect form.
14:54Nice.
14:55Nice.
14:56Turn those palms forward.
14:58Reaching up for that bar.
14:59Turn them forward.
15:00There you go.
15:01That's it.
15:02Right when your mind starts to fall apart because your heart rate is so high, that's
15:05when you have to think extra hard.
15:075, 4, 3, 2, 1.
15:10Paddle lunges.
15:113, 2, 1.
15:13Get after it, Mudder Nation.
15:14Good lunge.
15:15Good strength.
15:16Full body.
15:17All ranges of motion.
15:19All muscles working here.
15:21Come on.
15:22Look at that.
15:23Dan, come check out this sweat mark right here.
15:25It's like a drag racing car pulled right through here burning rubber, but that's just pure sweat.
15:31There you go.
15:32Come on.
15:33Let's go, Jennings.
15:34Keep it cranking.
15:355, 4, 3, 2, 1.
15:39Crossover lunges.
15:40Everybody down in position and hold.
15:43Boom.
15:44We're going to have a break.
15:4630 seconds away from that break.
15:48Lock tight.
15:49Lock tight.
15:50If you slap a muscle and it feels like a deflated tire, that's no good.
15:53I want to hear that muscle strong.
15:55You all right over there?
15:57You're breathing.
15:58Jeez.
15:59Come on.
16:00Stand it up.
16:02Back down slow.
16:04Stand it up.
16:06Back down super slow.
16:08Tight.
16:09Tight.
16:105, 4, 3, 2.
16:13Break.
16:14Yeah.
16:15Yeah, Mangelo.
16:18All right.
16:19Sip of water.
16:20Second circuit.
16:21Good stuff.
16:24We're about to work on the triceps right now.
16:30Super excited about these.
16:31This is my favorite move.
16:33So these are called tri-hards.
16:35It's like a pushup with just your tricep.
16:38I want you guys to really focus on this right here.
16:41This is that foundational ground strength.
16:44Having that rock hard body in those tough positions.
16:47Here we go.
16:50Whether it's from your knees or from your feet, I want to see great reps.
16:55Tight stomach.
16:56Strong arms.
16:57So everybody press up off those arms and hold.
16:59This is the top.
17:00Slowly come down.
17:01Put your arms down.
17:02This is the bottom.
17:03Back up again.
17:04Squeeze.
17:05Down.
17:06Squeeze.
17:07Down.
17:08Keep it up now.
17:09Squeeze.
17:10Down.
17:11Look at these things.
17:12Squeeze.
17:13Down.
17:14Nice and strong now.
17:16Squeeze.
17:17Yeah.
17:18Triceps.
17:19Down.
17:20Up again.
17:21Squeeze and hold.
17:22See this?
17:23Straight line.
17:24This is the hardest move we've done so far on the core.
17:26Back down slow.
17:275, 4, 3, 2, 1.
17:30Take a break guys.
17:31Shake out those arms.
17:33Plank twisters coming up.
17:35Keep it down on those elbows.
17:36We've done it before.
17:37I want to see the body come across.
17:39Squeeze the core.
17:40Come across.
17:41Squeeze the core.
17:42Keep those elbows tight.
17:433, 2, 1.
17:44Go.
17:45Squeeze.
17:46Squeeze.
17:47Tight abs.
17:48So imagine you're rolling under that bar bar.
17:50You've got to keep that core nice and tight.
17:52Twist it.
17:53Twist it.
17:54Nice.
17:55Esme over here.
17:56Just doing a little knee tap.
17:58Still working that core.
17:59Still keeping it tight.
18:00Streamlining.
18:01Strong.
18:02Let's go Esme.
18:03I'm going to add a little bit of extra weight on here.
18:05Make sure she's keeping that ab strong.
18:07So anybody can go through this right here.
18:09Kind of cheat it.
18:10But if you've got that tension and strength in your back, that's when you're knowing you're
18:13working the muscles.
18:145, come on.
18:154, let's go Jennings.
18:163, 2, 1.
18:18Here we go.
18:20Next move.
18:21Linebackers.
18:22Same exact position.
18:24Come from that plank top.
18:26Boom.
18:27Just up like a linebacker.
18:28Strong, strong, strong.
18:29Here we go.
18:30Everybody.
18:313, 2, 1.
18:32Hop.
18:33Boom.
18:34Back.
18:35Hop.
18:36Boom.
18:37Back.
18:38Keep it going.
18:39So what I want to see is that strong catch.
18:40I want to hear your heels slap into the ground.
18:41Boom.
18:42Watch this.
18:43Back.
18:44Pop.
18:45Strong.
18:46Back.
18:47Pop.
18:48Strong.
18:49Let's go over to Waterworks.
18:51Big man like this.
18:52Could be a pro football player.
18:53But does he have that balance and strength to conquer an obstacle course?
18:56Let's go.
18:57There we go.
18:58Nice.
18:59Man, look at this.
19:01That's the real deal.
19:025, 4, 3, 2, 1.
19:06Don't skip a beat.
19:07Motor miles.
19:08Go, go, go.
19:09Working, working, working, working, working.
19:11We're pumped.
19:12We just went through a whole string of obstacles.
19:15Arms are burning.
19:16Legs are burning.
19:17But we got to get to that next section.
19:19Got to have that commitment and composure.
19:21Come on.
19:22Come on.
19:23Come on.
19:24Let's go, Esme.
19:25Hey.
19:26You trailing behind or you pushing forward?
19:27I'm going for it.
19:28All right.
19:29That's it.
19:30That's the real deal.
19:31Come on.
19:32Stronger.
19:33We got 10 seconds.
19:34You can go a little bit quicker.
19:35Come on.
19:36Come on.
19:37A little bit.
19:38Just give me a little bit more.
19:39There we go.
19:403, 2, 1.
19:41Let it go.
19:43Here we go.
19:45We're going to step back and we're going to kick forward.
19:48This is what's called a lunge kick.
19:49Watch this.
19:50Boom.
19:51Same exact kick we had before, but now it's just on one leg.
19:53We're really going to work it.
19:543, 2, 1.
19:55Lunge and kick.
19:56Kick it.
19:57Crack it.
19:58Strong.
19:59So, the power comes from the front leg.
20:03So does the balance.
20:04But now you have to have that transfer of energy across those abs.
20:08You have to be able to kick forward with a little bit of momentum.
20:10You may think to yourself, why are we doing so many kicks?
20:13You've got to understand, I'm trying to pump you guys up.
20:15Let you know that you're beast athletes right here.
20:18Regular lunges, they're decent.
20:19But kick lunges, that's for bad asses only.
20:21Let's go.
20:22Come on.
20:235, 4, 3, 2, 1.
20:27Bring it back, guys.
20:28We've got moats ahead of us.
20:29Puddle hoppers.
20:30Here we go.
20:31This is our spot.
20:32Watch out.
20:33There you go.
20:34There you go.
20:35Here's the deal.
20:36Everybody at home, we're going to lock up, line up, jump forward.
20:39If you're at home, push everything out of the way because you've got a mission to do
20:43and you've got to get over that puddle.
20:44Here we go as a group.
20:45Ready?
20:463, 2, 1.
20:47Jump.
20:48Boom.
20:49Understand every time we've got to power through.
20:523, 2, 1.
20:53Jump.
20:54There is a big moat right here filled with mud and all other nasty things.
20:583, 2, 1.
20:59Jump.
21:00Boom.
21:01If you don't get over, there may be no way out.
21:043, 2, 1.
21:06Jump.
21:07There we go.
21:08We've got a couple more to go.
21:10Let's get strong.
21:113, 2, 1.
21:12Jump.
21:13That's it.
21:14Power, power, power.
21:16A couple more.
21:173, 2, 1.
21:18Jump.
21:19That's it.
21:20Load up.
21:21Lock in.
21:22Explode out.
21:233, 2, 1.
21:24Jump.
21:25Last one.
21:26All good, guys.
21:28Jump forward and get into position.
21:303, 2, 1.
21:31Jump.
21:32There you go.
21:33Get into position, guys.
21:34Opposite leg loaded.
21:36Heart rate pumping.
21:37We're getting back to those lung kicks.
21:393, 2, 1.
21:40Lunge.
21:41Pop.
21:42Boom.
21:43Pop.
21:44Kick through that wall.
21:45There you go, Esme.
21:46How are you feeling over here, Jennings?
21:48I'm pushing through, man.
21:49That's it, dude.
21:50You can see it.
21:51Look at that.
21:52Red skin, sweat dripping.
21:54Heart rate's through the roof.
21:55If I had a heart rate strap on him, I bet you he's towards his limits right now.
21:58But when you know what he's doing?
21:59He's getting stronger.
22:00He's overcoming.
22:01He's tackling every inch of that body.
22:03Stay with me.
22:045 kicks.
22:05Come on.
22:064 kicks.
22:07Stay with it.
22:083 kicks.
22:09I know it's burning.
22:102 kicks.
22:11Stay.
22:12Last one.
22:13Kick it.
22:14All right.
22:15Back out on course.
22:16We're running Mudder Miles.
22:17I know.
22:18Don't stay lazy, guys.
22:19Get into that lock-tight position.
22:20Week 3 is all about standing strong, pumping it out.
22:23There we go.
22:24Stay with it.
22:25Drenched in sweat.
22:27Covered in mud.
22:28But here's what I want you to do.
22:29Suck it up.
22:30Give me a couple extra, extra ounces of energy.
22:32There we go.
22:33There we go.
22:34You're smiling too much.
22:35I need more speed out of you.
22:37Smiles are okay, but extra work, that's what I love.
22:41Stay with me.
22:4210 seconds.
22:435, 4, 3, 2, 1.
22:50Let go.
22:52Nice.
22:53Nice, nice.
22:55Here we go.
22:56Wide leg pike ups.
22:58Get that good stability.
23:00Bring the legs out wide this time.
23:01What I want to see, here's top position.
23:03Everybody up.
23:04Nice and tight.
23:05Look at that V lock hold.
23:06Back.
23:07Back to plank position.
23:083, 2, 1.
23:09Up.
23:10Boom.
23:11Back.
23:12I'd rather see you go slow and lock it in tight than just go popping up and down.
23:17We're over that.
23:18We're athletes now.
23:19We're training with intention.
23:20That's it.
23:21See how he comes back every single time with that nice tummy tuck right here?
23:25That's it.
23:26That's that strength position.
23:27As soon as that belly starts to bend, that's when you lose it.
23:30That's when you're cheating yourself.
23:32Let's go.
23:335, come on.
23:344, come on.
23:353, come on.
23:362, and 1.
23:39Let it go.
23:40All right.
23:41Everybody back up top again.
23:43Come on.
23:44Join me on the ground.
23:46I saved you guys front row seats for an awesome show.
23:49Thank you so much.
23:50Yeah.
23:51Grab some popcorn.
23:52Bring it in.
23:53Here we go.
23:54Brush and twist.
23:55This is all about a tight core.
23:57So your body's going to be twisting around out there on course.
23:59I want to see it locked tight.
24:00Everybody, turn over to the side.
24:02Turn over here.
24:03Elbows cranked.
24:04This is the switch position.
24:053, 2, 1.
24:06Twist.
24:07Twist.
24:08Twist.
24:09So keep those knees tight.
24:10Keep those abs tight.
24:12Twist that core.
24:13Having that strength to whip it right back and turn the shoulders across.
24:16That's what we're looking for.
24:1830 seconds of work dripping in sweat.
24:20Come on.
24:21Stay with it.
24:2315 seconds.
24:26I'll make it 20 if it doesn't look good.
24:28Come on.
24:29Tight, tight, tight.
24:30Twist, twist.
24:3110 seconds.
24:32Tighter, Jennings.
24:35Twist it harder, Kelsey.
24:375, 4, 3, 2, 1.
24:41Water break.
24:42That's it, guys.
24:44Abs are on fire, baby.
24:46That's the real deal.
24:47It's on fire.
24:48Mm-hmm.
24:49Yeah.
24:50I'm feeling it.
24:52I'm loving it.
24:54Woo-hoo.
24:57Here's that finish line.
24:58We're getting closer.
25:01Weak feet feel amazing.
25:0310 more seconds.
25:06Start to put your mind into it.
25:07Here we go, guys.
25:08My favorite position, tryhards.
25:10I'm coming to mess with people.
25:12In position.
25:14Get those feet in that good position.
25:16Right behind your hips.
25:17Not too wide, not too tight.
25:19We're going to press up for the first one.
25:20Up and squeeze.
25:21Hold it.
25:22You working those triceps?
25:23Look at those bad boys right there.
25:24I could hang out here all day.
25:26Slowly back down.
25:27Press up.
25:28Squeeze.
25:29Now work on your abs.
25:30Squeeze your abs in.
25:31I want you to tuck that belly button.
25:32Try to hide it away.
25:33Back down.
25:34Squeeze.
25:35Up again.
25:36Hold.
25:37Lock it.
25:38So if you're really tired right now, put those knees down.
25:39Give me a couple more perfect reps.
25:40Slowly back down.
25:41Same position.
25:42Up.
25:43Squeeze.
25:44I'm going back to my feet.
25:45No canceling out on this one.
25:47Back down.
25:48Hold.
25:49Press up.
25:50Five.
25:51Five.
25:52Come on.
25:53Down.
25:54Down.
25:55Two.
25:56Come on.
25:57Down.
25:58One.
25:59And done.
26:00Stay up on those feet.
26:01Don't put those knees down.
26:02Week three isn't for the knees.
26:03Bring it across the body for a twisty.
26:05Hold.
26:06Twist again.
26:07Hold.
26:08You feeling it?
26:09Twist again.
26:10Hold.
26:11This is what we love to do.
26:14Twist again.
26:15Hold.
26:16Point that toe another inch.
26:19Twist again.
26:20Hold.
26:21I want to hear some counting.
26:23Five.
26:24Four.
26:25Three.
26:26Two.
26:27One.
26:28Oh my gosh.
26:29I told you I was going to work you hard.
26:31Linebackers.
26:32I want to see a better pop and I want to hear those feet hit the ground hard.
26:36Let's go.
26:37As a group.
26:38Three.
26:39Two.
26:40One.
26:41Boom.
26:42Like a linebacker.
26:43You got to be strong in this position.
26:44Back up again.
26:45Boom.
26:46Do it again.
26:47So if your feet don't hit the ground strong, that means you don't have that strong balance
26:50and connection to the ground.
26:51Hear that?
26:52That's called power.
26:53That's called confidence.
26:55Every time.
26:56It ain't about speed.
26:57It's about strength.
26:59Muscle memory.
27:00Overcoming this position.
27:01Being stronger and every single time your feet hit the ground.
27:04Five.
27:05Four.
27:06Three.
27:07Two.
27:08One.
27:09Up and running.
27:10Let's go.
27:11You want to get to that finish line.
27:12You're going to have to run to it.
27:13Let's go.
27:14Esme.
27:15You want to go?
27:16Feeling great about it.
27:19Let's push each other a little bit.
27:21I'm out there on course.
27:22I need a little extra motivation.
27:23Just bumped into a friend.
27:25She wants to race.
27:26I say fine.
27:27Let's go.
27:28Sun's out there looking fabulous.
27:29Mud looks great on me.
27:30People are taking pictures.
27:31Let's go.
27:32Come on.
27:33Five.
27:34Four.
27:35Let's go Esme.
27:36Three.
27:37Two.
27:38A little faster.
27:39One.
27:40We're out.
27:41Here we go.
27:42Nice strong kicks.
27:43Break through that wall.
27:44Three.
27:45Two.
27:46One.
27:47Lunge.
27:48Kick.
27:49Lunge.
27:50Kick.
27:51Strong.
27:52Punching.
27:53Every rep.
27:54Blasting through walls.
27:55Big strong heel.
27:56Don't let that leg just float out there.
27:57Have some intention with those reps.
27:58There we go Jennings.
27:59I love coming over to Jennings when the heart rate's pumping.
28:01Because you can tell.
28:02This is what it feels like.
28:04Yes.
28:05That extra attitude.
28:06That extra burn.
28:07That's your body transforming.
28:09All this sweat.
28:10It's a nonsense coming out of your body.
28:12This is just a lean, mean machine meant for crushing obstacle course races.
28:16Come on.
28:17Five.
28:18Four.
28:19Three.
28:20Two.
28:21One.
28:22Line up as a group.
28:23Three.
28:24Two.
28:25One.
28:26Jump.
28:27Nice.
28:28We made it.
28:29We all made it.
28:30Come on.
28:31Congratulations.
28:32Don't want to lose anybody on this one.
28:33Three.
28:34Two.
28:35One.
28:36Jump.
28:37Oh.
28:38That's right.
28:39Move all that nonsense out of the way.
28:40We're going to blast a little bit further.
28:41Three.
28:42Two.
28:43One.
28:44Jump.
28:45We've got a couple more to go.
28:46You got the energy for it?
28:47Three.
28:48Two.
28:49One.
28:50Jump.
28:51We've got a couple more to go.
28:52You got the energy for it?
28:54Three.
28:55Two.
28:56One.
28:57Jump.
28:58We made it.
28:59Feel pretty good about it.
29:00Last one.
29:01Best one.
29:02Three.
29:03Two.
29:04One.
29:05Jump.
29:06There we go.
29:07Opposite leg.
29:08Let's blast through those walls.
29:09Ready, team?
29:10Three.
29:11Two.
29:12One.
29:13Kick.
29:14Boom.
29:15Kick.
29:16He brings this leg up.
29:17So I've had that piece of wood in the Karate Jojo.
29:19He's kicking in half.
29:20Do you hear that?
29:21That's power.
29:22That's strength.
29:23There we go.
29:24Like a punter, baby.
29:25Come on.
29:26Stay with it, Angelo.
29:27Look at that chop.
29:28Look at that balance.
29:29The harder you kick, the more you need to squeeze that core to balance so you don't
29:33fly off the ground.
29:34Three.
29:35Two.
29:36One.
29:37Let it go.
29:38Back to Mudder Miles.
29:39Everybody join me up top.
29:40Running into the groove.
29:41Come on.
29:42Come on.
29:43Get up here.
29:44Can't have no slackers.
29:45There we go.
29:46Checking everybody's form right now.
29:47A little faster.
29:48There we go.
29:49That's the real deal over here.
29:51What are you doing at home?
29:53You slacking off?
29:54How high are your knees up?
29:55There we go.
29:56Let's go.
29:57That hill is steep.
29:58You need to lift those knees up.
29:59We're just going to drag those toes all the way up this hill.
30:02Man, that hill is looking a little steeper.
30:03You can get to the top.
30:04You're 20 feet from it.
30:06Climb it harder.
30:07Five.
30:08Four.
30:09Three.
30:10Two.
30:11Let it go.
30:12Back in position.
30:13We've got to work on our core now.
30:15Sexy abs means a sexy race.
30:17Let's go.
30:18Feet wide this time.
30:19We're going to bring it up.
30:20Here's top position.
30:21Everybody up and touch.
30:22Hold.
30:23Push a little higher off those hands.
30:25Up off those toes.
30:26Back position.
30:27Hold.
30:28Top position.
30:29Hold.
30:30Higher.
30:31Higher.
30:32Higher.
30:33Push those shoulders.
30:34Hold.
30:35See how tight I am right here?
30:36Lock cheeks.
30:37Here we go.
30:38Up.
30:39Hold.
30:40Back.
30:41Hold.
30:42Five of them quick.
30:43Five.
30:44Four.
30:45Three.
30:46Two.
30:47One.
30:48Up and hold.
30:51Back out.
30:52Five more fast ones.
30:53Five.
30:54Four.
30:55Three.
30:56Two.
30:57One.
30:58Up and hold.
30:59All right.
31:00I want all you guys to come meet me up here in three, two, one.
31:02Oh.
31:03Right.
31:04Man.
31:05My abs are fired up, but you know how I like to finish it.
31:07Stay right here, guys.
31:08Let's get in that good position.
31:10Squeeze.
31:11We'll test.
31:12Nice.
31:13What are you doing over there?
31:14You know my rules about loose hips.
31:16Twist it.
31:17Hold.
31:18Back again.
31:19Squeeze.
31:20Twist it.
31:21Hold.
31:22Back again.
31:23Squeeze.
31:24Nice.
31:25You guys are strong.
31:26Twist.
31:27Ten of them.
31:28Quick.
31:29Quick.
31:30Quick.
31:31Faster, faster, faster.
31:32Hold across.
31:33Back where we started.
31:34You burning yet?
31:35So bad.
31:36Are you guys feeling good?
31:37Ten more quick ones.
31:38Ten.
31:39Nine.
31:40Eight.
31:41Seven.
31:42Six.
31:43Five.
31:44Four.
31:45Three.
31:46Two.
31:47And one.
31:48Oh my gosh.
31:49That's a wrap, guys.
31:50That's how we start the week.
31:51We're going to keep the same energy.
31:52We're going to push all the way through, guys.
31:53Let's get a little recovery in.
31:54Grab a sip of water.
31:56Back to your spots, guys.
31:57Let's get this stretch in.
31:58Ooh.
31:59Ah.
32:00Angel, what you doing down there?
32:03You need to take a nap, buddy?
32:04Yeah.
32:05That's nice.
32:06It is.
32:07Here we go, guys.
32:08Same way we started.
32:09Let's finish with a jog.
32:10It's called a victory lap.
32:12We finished the race.
32:13Now we're just telling everybody in the yard what happened.
32:15We crushed it.
32:16Come on.
32:17Get some good form.
32:18Yeah.
32:19Taking some pictures.
32:20Giving people high fives.
32:21It's the good stuff.
32:22You guys all crushed it.
32:23Nice.
32:24Five.
32:25Four.
32:26Three.
32:27Two.
32:28Take a break.
32:29Bring the leg forward.
32:30We're going to get a little hip stretch.
32:32Really important you loosen these things up.
32:33We're doing a lot of work on those legs.
32:35Sink it forward.
32:36Get that good angle.
32:38Press it back.
32:39Squeeze the cheeks forward and then draw those abs back.
32:42There you go.
32:43That's a stretch.
32:44That's the good stuff.
32:46Five.
32:47Four.
32:48Three.
32:49Two.
32:50One.
32:51Put your hands down.
32:52It comes across.
32:53So every week we've been getting a little bit more mobile.
32:55So if you're feeling good about it, sink it forward.
32:58If you're chilling up here, totally cool.
33:01Get that deeper stretch.
33:02Come on down here where the fun's happening.
33:04There you go.
33:05Now here what we're going to do is get a little bit more activation.
33:08Bring that leg back a little bit further.
33:09Draw that knee back to the back wall.
33:12Three.
33:13Two.
33:14One.
33:15Switch it.
33:16Opposite leg up.
33:17Get in that lunge position.
33:19Sink it down.
33:21Push that knee back.
33:22Sink that hip down.
33:24Squeeze those abs.
33:25Ribs in.
33:26Push.
33:27Squeeze the cheeks.
33:28There you go.
33:30Press through those triceps a little bit.
33:32Bring that belly button back.
33:33That's the real deal.
33:35Five.
33:36Four.
33:37Three.
33:38Two.
33:39Bring that front leg under.
33:40Get it going.
33:42Stretch that glute.
33:43I'm not that mobile, but I'm really working on it.
33:48So if you guys push really hard in the gym, it's a two way street.
33:53To get the most out of it, you've got to really get that recovery in.
33:56So we're going to push it guys for five, four, three, two, and one.
34:01Bring those knees out nice and wide.
34:03Here's what we're going to do.
34:05Push back into those hips.
34:06Walk the hands forward.
34:08Get that good angle, almost like we're doing another set of try-hards if you guys want
34:12some.
34:13And then here's what we're going to do.
34:14We're going to bring that wrist over the top, and we're going to sink it down.
34:21There we go.
34:27Switch it in three, two, one.
34:32Find your center guys, and then bring that other wrist over.
34:42Ten seconds right here.
34:47Three, two, and one.
34:49Here's what we're going to do.
34:50Bring your hands just underneath your shoulders.
34:52Walk those feet back, and then press back into that downward facing dog.
34:55Get that good stretch in those hamstrings and heels.
34:58Take a deep breath in.
34:59Just like you were diving under that wall, coming to upward facing dog.
35:02Last stretch.
35:04Really open up those abs.
35:05We've been working super hard.
35:07Sink those hips down.
35:09Press up through those triceps.
35:11Last ten seconds.
35:13Maybe switch the hips around a couple times.
35:16Try to open it up.
35:17Squeeze those cheeks forward guys.
35:18We've got three, two, one.
35:20That's a wrap on day one guys.
35:22This is the start of our third week.
35:24We're going to finish it strong guys.
35:25Tomorrow we're back with dumbbells.
35:26We'll see you then.
35:27Yeah.
35:31Yeah.
35:32Yeah, ha, ha, ha.
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