- 8 months ago
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00:00Here we go, Mudder Nation. Let's crush it!
00:14Alright, here we go, guys. We're going to get things warmed up just the regular way.
00:17We're going to start with a jog. 3, 2, 1, and hit it.
00:20We're going to go nice and slow first. Just going for a relaxed one.
00:22Alright, let's not take it too crazy.
00:24Nice and slow. Pumping it out a little bit. Stay loose with me.
00:28Ten more seconds right here. Pump the arms a little bit more.
00:31Get up a little bit higher on those toes. Start to fire up those calves.
00:333, 2, 1, bring it out.
00:36Wide fingers, arm circles back.
00:39Try to focus on the chest a little bit. Squeeze the chest every single time you come forward.
00:43Go up into those shoulder blades a little bit. Work it back.
00:463, 2, 1, switch. Big circles. Hanging out right here.
00:50Loosen it up. We're really going to get after these dumbbells today.
00:53Lots of curls because I want to see some good looking arms.
00:563, 2, 1, reach up nice and tall. High as you can get it. Grab that arm. Pull it over.
01:03We're going to be doing lots of pulls too. It's going to be crazy.
01:06Can't wait to get after it. 5, 4, 3, 2, 1, reach it up. Go over.
01:13Here we go. Good range of motion here. Squeeze the cheeks a little bit. Open it up.
01:183, 2, 1, open it up guys. Cross body slaps. Relaxed. Hanging out.
01:24Loosen it up. Bring it down low a little bit. Loosen up those knees.
01:28Bring it back up to the midsection a little bit.
01:30Now get those shoulders up top. Really big wide slaps.
01:33Now switch whichever ones on top. 5, come on.
01:364, 3, 2, and 1. Bring it out. Invisible shoulder press.
01:41Let's see how much weight you guys got in here. 3, 2, 1, press.
01:44Oh, that was too quick. That's only a 5 pound dumbbell.
01:47Switch it up. There we go. What are those, 50s?
01:49Oh my gosh, that's incredible. Jake over here still working them pink dumbbells.
01:54There you go. Nice squeeze. See, look at that. Full range of motion.
01:57Some exciting stuff. Matt could care less. No, I'm kidding around.
02:01Here we go. 5, 4, 3, 2, 1. Bring those arms down guys. Good swings.
02:06Here we go. Swing and up. Pop it. Work it. Squeeze it.
02:12This is where we get a little bit of play in the legs. Open up the spine a little bit.
02:16Open up the lungs. Exhaling. Pulling that belly button back.
02:205, 4, come on. 3, 2, and 1.
02:27So guys, we are going to start out today with a challenge.
02:30Single leg balance with a Romanian butt builder just on one leg.
02:33So I got some big dumbbells here. I'm going to show you guys the positioning.
02:36Then the whole crew is going to join in.
02:38Always have that strict form. What's going to work on the balance.
02:40We're going to bring it down a little bit. We're going to load.
02:42So everybody meet me down here.
02:44This is where we want to be. You can see my legs shaking a little bit.
02:46That's me forcing to have that balance and strength.
02:48Then we're going to come up.
02:50You can tap the toe if you want to in the front to the back.
02:53Let's go as a group. 3, 2, 1. Down. Hold it.
02:57Oh, up. Hold it. Back down. Squeeze it. Lengthen. Stretch it. Hold.
03:043, 2, 1. Bring it up. Good. Bring it down. Nice.
03:10Janelle's just hanging out right here. Got this back balance a little bit.
03:133, 2, 1. Bring it up. Matt, how you doing?
03:16Bring it down. Feel that stretch. Feel that burn. Feel that balance.
03:203, 2, 1. Bring it up. Nice. Let's keep that leg up front.
03:26Bring that back leg here. We're going to do some strict curls.
03:29So here's the bottom position. Everybody meet me up at the top position.
03:32Hold. Back down. Nice and slow.
03:35Curl it up. Squeeze. Work it. Make it look good.
03:38Back down. Nice and slow.
03:40Up again. Boom. 5 quick ones.
03:431. Squeeze. 2. Squeeze. 3. Squeeze. 4. Squeeze. 5. Hold up at the top.
03:50Slowly down. Nice. Back up top. Boom.
03:56Slowly down. 5, 4, 3, 2, 1. Bring it up into rack position.
04:02Everybody meet me in the side lunge. 3, 2, 1. Hold.
04:05Work it. Stay right there. Jake really loves side rack lunges.
04:10So I'm going to hang out with Jake. Jake slowly stand it up.
04:13Everybody stand up nice and tall. Good. Get back in that position. Hold.
04:18See how he's got all those things tight?
04:213 weeks. No slacking off. Bring it back up.
04:245 quick ones. Let's go. Nice.
04:27Pop it up. Boom. Pop it up. Squeeze it.
04:30Work it. Inside leg working.
04:32Once you're done with your 5, I want you to meet me down at the bottom position and hold.
04:36So guys, this is our last week.
04:38We're going to lose the dumbbells after this.
04:40I'm going to be really sad about it.
04:41So we're really going to work our position and we're going to crank it.
04:433, 2, 1. Break.
04:45Oh. Here we go. Clean and jerk with a strict press. Here we go.
04:50So we're going to come down.
04:51We're going to bring it up.
04:52Squeeze the cheeks.
04:53Stand tall as a group.
04:543, 2, 1. Go.
04:55Boom.
04:56So I want you guys to go pretty quick with these things.
04:59Get your heart rate up.
05:00We've been doing a lot of positional strength.
05:02Now it's time to go fast.
05:03Time to get that work in.
05:05A little bit of extra endurance.
05:06A little extra push.
05:08I bring it up.
05:09I roll it over.
05:10I squeeze it out.
05:11There you go.
05:12Here's Neil.
05:13No fear in this game right here.
05:14Cranking, pressing, squeezing.
05:16There we go.
05:17Last day to have a little bit of fun.
05:19I want to see some extra effort out of you.
05:21No quitting this game.
05:22Matt, you missed those 25 pound dumbbells?
05:25Because I've got a pair up there for you if you want them back.
05:27Man, is that Hollywood sweat or is that real sweat?
05:30Let's go.
05:31Come on.
05:32Keep it cranking.
05:335, 4, 3, 2, 1.
05:36Here we go.
05:37Positional strength.
05:38Balance, balance, balance.
05:40Run as a team.
05:41Hold.
05:42This is my weaker side.
05:43Totally cool guys if you have an imbalance on the other side.
05:46That's why we train.
05:47Bring it up.
05:48Back down.
05:49Hold.
05:50See my legs shaking over here?
05:53It stinks.
05:54But I've got to work it extra hard so I have no weaknesses on course.
05:57Back up.
05:58Back down.
05:59Hold it.
06:01Just checking you.
06:02Nothing.
06:03So imagine.
06:04Oh, I got her.
06:05One more.
06:06One more.
06:07Everybody back down.
06:08Don't quit it.
06:09Don't quit it.
06:10Get a good clean one.
06:11Finish it off.
06:123, 2, 1.
06:13Stand it up.
06:14Keep that front leg loaded.
06:15Get back here.
06:16Bring it up to the top.
06:17Give me a good curl.
06:18Nice.
06:19Back down.
06:20Back up again.
06:21Squeeze it.
06:22Bring that back leg a little bit.
06:23Everybody hold it, hold it, hold it, hold it.
06:24Bring those dumbbells up.
06:25Now back down.
06:26There we go.
06:27I want to see good form.
06:28Everybody's got to have it.
06:29Back up.
06:30Give me five quick ones.
06:31Let's go.
06:32Quick, quick, quick.
06:33Squeeze.
06:34Squeeze.
06:35Come on.
06:36Squeeze.
06:37Very important positioning.
06:38Up and hold when you're done.
06:39Hold it, hold it, hold it.
06:40Bring that back leg a little bit more.
06:41I want to load that leg.
06:43He's looking lazy right now.
06:45Everybody load that leg.
06:46Two more quick ones and you're out.
06:47Come on.
06:48One and two.
06:49Everybody in side lunge position.
06:50Kiss those dumbbells.
06:51Over and lunge.
06:52Let's hang out with our boy, Jake.
06:53Did I get a drop of sweat out of you already?
06:54Nothing.
06:55It's hiding in the back side of him.
06:56Bring it up.
06:57Quick, five quick ones, go.
06:58One, Mississippi.
06:59Two, Mississippi, three, Mississippi.
07:00Nine, six, nine, seven, eight.
07:01leadership, seven, six, five, that's all that's all right.
07:03All right, let's go.
07:04Hold it, hold it, hold it, hold it.
07:05Bring that back leg a little bit more.
07:07I want to load that leg.
07:08He's looking lazy right now.
07:09Everybody load that leg.
07:10Two more quick ones and you're out.
07:11Come on one and two.
07:12Everybody in side lunge position.
07:13Kiss those dumbbells.
07:15Over and lunge.
07:16Let's hang out with our boy, Jake.
07:17Five quick ones.
07:18Go.
07:19One Mississippi.
07:20Two Mississippi.
07:21Three Mississippi.
07:22Four.
07:23Come on.
07:24Last one.
07:25Five.
07:26Down and hold.
07:27Three.
07:28Two.
07:29One.
07:30Five more quick ones.
07:31I'm staying with you over here.
07:32I wrote this in the program just for Jake.
07:33All the Jakes out there.
07:34Come on.
07:35Stay tight.
07:36Stay strong.
07:37Man.
07:38Almost there guys.
07:40Three.
07:41Two.
07:42One.
07:43We're going to bring it downtown.
07:44Get on your backs.
07:4545 degree angle.
07:46Check this out.
07:47That is a strong, good looking angle.
07:49Most important part about this angle, I have my back pressed into the ground.
07:53My dumbbells are up overhead.
07:54Everybody legs up.
07:56Join the party.
07:57Slowly bring it down.
07:58Squeeze.
07:59Up.
08:00Slowly bring it down.
08:02Squeeze.
08:03Up.
08:04Slowly bring it down.
08:05Squeeze.
08:06Up.
08:07At your own pace.
08:08Go.
08:09Man.
08:10So we've been working for weeks.
08:11Here's what I'm going to do.
08:12Lower down a little bit more and keep that back press there.
08:14Good.
08:15I'm adding more ab tension.
08:16Look at this.
08:17That's right.
08:18Like a drum.
08:19There you go.
08:20Let's see over here.
08:21A little bit lower on these legs, Jake.
08:23Oh man.
08:24Is he going to lose that back tension?
08:25Because that's ab control.
08:26I want the whole body firing up.
08:29Five.
08:30Four.
08:31Three.
08:32Two.
08:33One.
08:34Hold the dumbbells up.
08:35Don't put your legs down.
08:36Scissor kicks.
08:37Three.
08:38Two.
08:39One.
08:40Kick them.
08:41Boom.
08:42Good looking scissors.
08:43So that right there is muscle alignment.
08:44That's body control.
08:45No weak and wobbly legs.
08:48Matt over here.
08:49Just hanging out.
08:50Still no drops of sweat.
08:51Here's what I'm going to ask out of Matt.
08:53If this is too easy for him, I want him to lengthen through those dumbbells.
08:55I want him to squeeze them so I can't pull them apart.
08:57Now I want him to squeeze his abs tight.
08:59One, Mississippi.
09:01Two, Mississippi.
09:02Come on.
09:03Three, Mississippi.
09:04Four.
09:05three, four, and five. Keep those dumbbells up. Push your glutes into the ground. They
09:11come up right here. This is going to be our position. Dumbbell plush. Three, two, one.
09:15Down, squeeze. Down, squeeze. Now here's what I want to see. Good alignment. Over here with
09:22Janelle, look at this. Give me an extra inch out of those hips. Now that's the cheek working.
09:26That's the legs working. Heels are driven into the ground. Now she's still going to
09:30really work that chest. Keep it up. Keep it up. Almost there. Five, four, three, two, and
09:38break. Good. Woo! First round. We have many more to do. Get a little towel off. Get a little
09:46sip of water. I haven't got a drop of sweat out yet. I'm a little jealous, so I might join
09:50you guys for the next round. How y'all feeling? Man, did you love those side lunges? Oh, what
10:00a deal. Let's get back at it. We only got ten seconds more to rest. How are we going to
10:06find a way to challenge ourselves? Maybe pick up some bigger dumbbells. Maybe work a little
10:10extra hard. Dumbbells in hand. Three, two, one. Come on down. Come up a couple inches.
10:20See if you're weak there. Come all the way to the top. See if you're strong there. Come
10:23halfway down. Come all the way down. Five at your own pace. One, two. Keep it up. Three.
10:32Don't touch that toe if you don't need it. Whoa, whoa, whoa. I touched it. I needed it.
10:38Stand up. Hold. Back down nice and slow. Oh, nice. That's the good stuff. Is anybody's butt
10:45burning yet? Bring it up. Bring it down. Step back now. Whoa. Look at that dumbbell flow.
10:56Curl it up. Bring it down. Curl it up again. Squeeze it hard. Five quick ones. Un, dos. Come
11:05on. Trace. Come on. Part through. And cinco. Up and hold. Slowly down. Slowly up. Back down. Ooh, ooh, ooh, ooh, ooh, ooh, ooh, ooh.
11:17Squeeze. Five quick ones. Get it. Two, three. Come on. Four. Come on. Five. Up and hold. Here we go. Dumbbell flow.
11:26Kiss them. Stand them. Lunge them. Hold. Up. Squeeze. Down. Hold. Up. Squeeze. Down. Hold. Are
11:42you strong? Are you tight? Are you ready? Are you strong? Are you tight? Are you ready? Come
11:47up. Five quick ones. Let's go. One. Squeeze it. Two. Squeeze it. Three. Want it. Four. Working.
11:56All right. Five. Stand up and hold. You guys ready for clean and press? Three, two, one.
12:02Hit it. Quick ones. Fast ones. Strong ones. Let's go. I'm standing with you right now. I
12:12want to see you keep on working it. Find a reason to get an extra drop of sweat. I'm going
12:17to get her to sweat today somehow. I'll get it out of her. Up. Pull. Squeeze. Crank. Up. Pull.
12:23Squeeze. Crank. Come on. Ten seconds right here. Matt, what are you doing back there? Look
12:28at all that Hollywood sweat. Come on. Mudder Nation. Match the team. Five. Four. Three. Two.
12:35One. Dumbbells in hand. Find your sweet spot. If this is your weak leg, give it extra focus.
12:42Squeeze. Up. Squeeze. Down. Hold. Halfway up. Halfway down. All the way up. Slowly down.
12:59Add pressure to those dumbbells. Squeeze it up. Back down. Five. Four. Three. Two. Up. Three
13:09quick ones. One. Two. Three. Stay back. Step back. Engage. Nice. Curl time. Bring it up.
13:21Five quick ones. Two. Three. Four. Five. Up and hold. Five quick ones. One. Come on. Two. Three.
13:35Four. Five. Up and hold. Five quick ones. Squeeze. Let's go, Jake. Two. Squeeze it. Three. Squeeze
13:44it. Four. Squeeze it. Five. Up and hold. Kiss them. Stand up. Lunge over. Hold. Three quick ones.
13:55One. Two. Three. Down and hold. You tired yet? Not yet. Anybody at home tired? Hope not.
14:06Three quick ones. One. Two. Three. Down and hold. I got to find and see if someone's legs
14:13are shaking. If your legs aren't shaking, then you aren't working. Three quick ones. One.
14:18Come on. Two. Let's go, Janil. Three. Hold. Chest press coming up. Here we go, Mudder Nation.
14:25Three. Two. One. Let it go. We're on our backs. 30 seconds of pure work. All right. Everybody
14:31up and hold. Squeeze your dumbbells. Find your sweet spot where your back is still pressed
14:35into the ground. Go as low as you can, but as soon as it starts to bend, it's no longer available.
14:40Let's go. Three. Two. One. Work. 30 seconds. Pumping. Squeezing. Working. I'm just going higher
14:46reps. Trying to burn myself out. Getting that speed. Getting that work as quick as we can
14:51go, guys. Squeezing those dumbbells. Working that grip. Working that strength. Got 10 seconds
14:57right here. Counting down. 10, 9, 8, 7, 6, 5, 4, 3, 2, and 1. Up and hold. Here we go, guys.
15:10Good position. You squeeze your cheeks. Press your back into the ground. Scissor kicks.
15:133, 2, 1. Kick. Tight. Nice and tight abs. Don't let that midsection start to bend. This
15:21is where we find that pressure and that strength. Checking Dorian. Tight as a drum, baby. Checking
15:28Jake. Let's go. Nice. Tight. Hear that? That's working right there. Over here. Sounds hollow.
15:35Working harder. That's it right there. Squeeze it. Let's go. If you guys are over here modifying,
15:41I want you to squeeze these knees together as tight as you can. Add that lower ab tension.
15:45As soon as you start to align and squeeze those muscles, that's when you're working.
15:49Bring those dumbbells closer together. Good, good, good. Work, work, work. 5, 4, 3, 2,
15:541. Don't drop those dumbbells. Put your heels into the ground. Push your butt up. Here's what
16:00we're going to do. Turn your dumbbells out. We're going to do flies right now. So open up your
16:04arms all the way. There we go. Up and squeeze. Good. Like you're almost clapping your hands.
16:10Down and slow. Up and squeeze. 5 ones at your own pace. 1. Come on. Squeeze it. When you're
16:19done, meet me at the top and squeeze as hard as you can. Push through those glutes. Push
16:23through those heels. Jake, you working hard enough yet? Jake told me last time he did dynamic
16:29dumbbells he felt like we could have worked a little harder. Do 3 real slow ones. Let's go.
16:33Nice and slow. See this? See that muscle tension right there? Look at this ab alignment. Strength
16:38through the legs. Strength through the body. That's it. That's that muscle control. That's
16:43that muscle contraction. Get that last one. Yeah, you look great, baby. All right. Up and
16:47squeeze. Squeeze. Squeeze. 5 Mississippi. 4. Matt, I'm watching you. Squeeze your cheeks.
16:523, 2, 1. Take a break. Nice work. Yeah, that's right. That's the good stuff. Look at that.
16:59I got a little sweat that round. That's the good stuff. Guys, grab a sip of water. We're going
17:03on to our next circuit. Ooh. A little single arm work. We know how we dynamically like to
17:10work one arm at a time. Y'all feeling good? Yeah? A little Hollywood sweat or real sweat?
17:16That's the good stuff. Yeah? You guys feeling good? You ready for this? So guys, when we're
17:21working one arm, I really want you to focus. It's muscle alignment. It's that body stability.
17:26Everything out there in course, we're going to be leading with one arm or one leg at the same
17:29time. So let's pick up that dumbbell. Get that good strong stance. And here's what we're
17:34going to do. We're going to curl it up. Boom. Up and hold. Here we're doing hammer position.
17:39Straight back down. Boom. Up and hold. Everybody got that good straight form? Slowly down.
17:46Control it. Up and squeeze. So imagine you just pulled yourself over a wall. Now you've got
17:50to slowly bring yourself back down the other side. Slowly down, slowly down, slowly down.
17:54Five quick ones. One, squeeze. Two, squeeze. Three, squeeze. Four, and five. We're going
18:08to bring the dumbbell between the legs. We're going to go for snatches. And three, two, one,
18:12up and bum. So you're just driving up and overhead. It's a straight line motion. We're not having
18:18that big arc. We're pulling up and pressing forward. There we go. Good work. Dorian over
18:23here. Look at that action right there. She keeps the dumbbell close to her body. She
18:27allows that flow and that push. There you go. Keep it up, Jake. Whether you've got your
18:32hand on your hip or off your hip, I want to see tension and strength. That's that cross
18:36body power. Five, Mississippi. Four, three, two, and one. Switch arms. Good. Start in the
18:45top position. Good. Locked in tight. Nice and slow down. Everybody down, down, down. That
18:50peak right there is releasing. Now we're going to contract. I want you to pinch my finger
18:53up. Squeeze. Look at that. That's tension. I want to feel it all the way at the top. Slowly
18:58down. Let go. Lengthen, lengthen, lengthen. Squeeze. Break it. Let's go. Boom. At the top,
19:04that's where you have the most power in your body. Slowly down. Back up. Five quick ones.
19:09Un, dos. Come on. Trace. Quatro. Cinco. Up and hold. Slowly down. Let yourself over that
19:17wall. Three more quick ones. Go. One, two, three. Up and hold, guys. Here's what we're
19:23going to do. I just want you to turn that dumbbell, drop it between the legs and power out. Three,
19:27two, one. Down. Snatch. Good. Keep that consistent power, that consistent range of motion. There
19:34we go. Matt's got it. Janelle over here. She's taking that time. She's taking that pace. She
19:39drops down, but she blasts through, guys. Every rep is perfect. So if you're taking that extra
19:44skipping a beat, guys, I want to see perfect range of motion and perfect power. Five, Mississippi.
19:49Come on. Four, three, two, and one. Take a break. Good. Y'all ready? One more time. Let's get
20:01it done. We're really going to work at this, guys. This time we're going to change the angle
20:05of the bicep a little bit. Work it from a different angle. Here we go. Ten seconds. See if we can
20:13get more sweat. So I'm going to have Jake over here with his pythons showing us the
20:18business. Here we go. Look, you've got to switch arms, partner. There we go. No shame in the
20:23game. Got to keep a sharp eye as a coach. Here we're going to go, guys. We're going to
20:27keep an open bicep this time. Turn out that bicep. Here we go. Let it hang on your hip.
20:30Three, two, one. Up and curl. Good. Slowly down. So we're always going to change it up a little
20:35bit. Bring it up and curl. Squeeze. Slowly down. Five quick ones. Get it. Get it. Squeeze those abs.
20:43Squeeze those legs. I don't want to see the body shaking. Hold it at the top when you're
20:46done. Let's go. Checking everybody. Slowly bring it down. Power out. Give me three quick
20:53ones. One. Yeah. Two. Come on. Three. Up and hold. Slowly let yourself down off that wall.
21:00Three more quick ones. Go. One. Squeeze. Two. Squeeze. Hold. All that power. All that control.
21:07We're going to torque it forward a little bit. There we go. Here we go. We're going to rotate
21:10in and snatch. Three, two, one. Snatch time. Boom. This is where we get that high repetition,
21:14that high cardio. Working it. We drop that chest down. We work it right out, guys. Power
21:19pistons right here. Use the hips and abs as that explosive spot. Come on. Stay with it.
21:26You guys got 15 seconds. Stay with it, Jake. Stay with it. Come on. 10 seconds. How many reps
21:33can you get? Pick up that pace a little bit. This is your last opportunity. There you go. Drive.
21:36Five. Three. Two. One. All the way overhead. Good. Switch sides. Bring that position up top.
21:42Hold out that dumbbell. There we go. Understand, guys. I want to see tension. I don't want to see
21:47a wobbly body. This is where you start to get tired, but you also need that focus. Slowly down.
21:51Three quick ones. One. Two. Three. Up and hold. Good. A little more tension. A little bit more lock.
21:59Three quick ones. Go. One. Two. Three. Hold. Hold. Hold. Slowly down. Let yourself off that wall.
22:08Three more quick ones. Quick bursts. Pull. Pull. Pull. Up and hold. That's it. Slowly let yourself
22:14off that wall. Three quick ones. Burst to power. One. Pull. Two. Pull. Three. Pull. Hold.
22:21Here's what we're going to do. You know what's up. We're going to drop it. Transition. Explode.
22:25Three. Two. One. Go. Down. Up. Down. Up. This is that push, guys. I want to see a cardio push.
22:31Matt's got the right idea. Everybody follow suit. Dorian, he's passing you. Let's go.
22:36Anything you can do, I can do better. Let's go, Dorian. Prove it for me. Work it for me.
22:43Ten more seconds. Nine. Eight. Seven. Six. Oh my gosh. He's on fire. And three. And two.
22:52And take a break. That was pretty badass. There we go. Man. Like a demon.
23:01Okay. Now we're going into that power circuit, guys. Three moves. Three times through. And this
23:07is the sprint. So we've been working for three weeks. We have that robust fitness. We know
23:12all the moves. We are super strong. We are super ready. And now we just push. Y'all ready?
23:17What are you drinking over there? You're drinking the good stuff. How about you guys? All right.
23:22I'm depending on everybody to get a drop of sweat on the ground. Or I failed you guys as
23:26a coach. Here we go, guys. First move is going to be a swing. Second move is going to be an
23:31overhead tricep extension. Third is going to be thrusters. So as a group, guys, let's get
23:35it locked and loaded. Dip the hips. Three. Two. One. And swing it out. Pop. So this is where
23:39we get that high rep workout. Work that grip. Work that power. So the butt comes back and
23:45we explode forward with those hips. Breathe it. Work it. There you go. Nice. See what
23:52she does? She just drives those hips back, pushes them through. Good. You ready for these
23:58tricep extensions? I know the boys were talking a little smack back there. They said they were
24:03tougher than you. I want to see you get more reps. Five, four, three, two. Bring it right
24:09overhead if you can. Bring it up. Good. Up overhead. We've been here before. Squeeze those
24:14elbows nice and tight. 30 seconds of work. Three, two, one. Up. Back down. So get your
24:18own pace and then I'm going to start to challenge you. You're going to let Dorian beat you on this?
24:24All right. Everybody up and hold. Good. Strength positioning. No bend in the back right here.
24:29Give me three more. Let's go. See that? Keeps that position the whole time. No break. Up and hold
24:35when you're done. See what he's doing at the top? He's squeezing the triceps. He's pulling the lats in
24:40line. Three more quick ones. Go. One, two, three. Up and hold. Nice. We're squeezing the cheeks.
24:48We're keeping that stabilized in our lower back. Three more quick ones. One, two, three. Bring those
24:55dumbbells down to your shoulder. You ready for this section? This is yours, dude.
24:59This is where you're going to have to shine. See if you guys can keep up with Matt. Thrusters.
25:02Three, two, one. Go. Down. Press. Right here, guys. This is your push. Every muscle in the
25:08body is working. You are screaming right now. We've been working this fitness for weeks.
25:13This is where you guys got to really excel. Know that week one, we learned it. Week two,
25:17we started to impress ourselves. Week three, we show the whole world what we're made of,
25:20guys. Here we go. Dorian over here taking a half beat. Let's poke it up a little bit.
25:26She knows she's got two more rounds, so maybe she's sandbagging me. Five, four, three, two,
25:32one. Take a break. If you worked really hard, you get a sip of water. If you didn't,
25:39maybe take a break. You got to bargain with yourself a little bit. Maybe you don't even
25:43deserve the towel. I'm just kidding with you. You guys get both. But here's what I'm going to ask
25:48you guys. We're going to push you a little bit more. This time, I want you to count your reps.
25:52Everybody at home, get it in your noggin. And then, I want you to impress me. Last round,
25:57we push. This is our last day with dumbbells. Make the most of it. Here we go, guys. Swings.
26:02Three, two, one. Work. Are you dipping? Are you driving? Are you bringing those hips back,
26:08loading them, exploding them? Are you just half-assing those reps, just letting the dumbbells
26:12swing themselves? I want to see power. He's drawing those shoulders back. He's got those straight and
26:16strong arms working that grip. Come on. Jake over here, Hollywood muscle. He's got it perfect.
26:22Come on. Squeeze it. Squeeze it. Squeeze it. You got 10 seconds. Dorian, make sure you start to count
26:28those reps. Stay with it. Five, four, three, two, one. Straight overhead. Let's do a little challenge
26:37right here. Down. Hold them up. Bring them, squeeze them up. Hold them up, up, up. Slowly down. Press it
26:47up. Three quick ones. One, two, three. Up and hold. Look at this. Shaking right here. Shaking like a tree
26:58in the wind. Down. Three quick ones. One, two. Come on. Full reps, bro. Three. Right when you start to get
27:05tired, I want you to know this is what's going to happen. Keep these straight. Keep these strong.
27:09Last ones. Down. Squeeze. See? That's what I want. Two. Squeeze. Keep that angle. Three. Let it go.
27:15Bring it down to your shoulders. Don't quit yourself. Last set, guys. Thrusters. Here we go.
27:20Three, two, one. Don't quit. Go. I'm counting your reps. Two, three, four, maybe 20. Five. Come on.
27:30Squeeze it. Dorian, he's already at seven. Let's go. Everybody at home.
27:35I don't want you to be between them. I want you to be ahead of them. This is the race I've been
27:38talking about. Thrust, push, work. Thrust, push, work. Squeeze the abs. Squeeze the legs. Find that
27:46rhythm. Come on. Three, two, one. Boom. That's the real deal. So lock that number tight in your
27:56noggin. Shake out those arms. Now you can have a sip of water. We are so close to that finish line. These
28:02last three moves should be perfection, guys. I want you to bulldoze through these last
28:06challenges. Out there on course, you're going to see these obstacles ahead of you. You could
28:10take a beat. You could relax a second. But I want you to have that confidence where you
28:13push through. And this is where we build it. You ready? Would you say that this one was a
28:19little bit harder than last time? What about you? Did you get a drop of sweat yet over here?
28:25All right. All right. Here we go. Everybody, if you feel like you could push a little bit
28:31more, this is the opportunity. Let's go. Swing time. Five, four, three, two. Swing it. Let's
28:38go. Power. Explosive, guys. These hips are just exploding out. Those arms are locked tight.
28:45That right there is your grip machine. Come on. Here we go. Stay with it. I don't see any sweat
28:53on the ground just yet. I'm going to have to push you guys a little bit harder. I'm going
28:56to maybe add an extra five seconds to this round if I don't get a little extra sweat.
29:00Lock those arms out. Get longer. More powerful. There we go. That's what I want to see. If you
29:04guys are cheating me on one inch, I want you to push it. Next section. Three, two, one. Bring
29:09it overhead. Look at this. Up and over. Bring it behind the head. Let that stretch happen. Now
29:15I want you to squeeze those ribs and everybody bring it up. Boom. You need to keep this tight. Ribs
29:20pull everything in. That right there is your support system. Here we go, guys. Keep it
29:24pressing. Keep it pressing. Keep it pressing. Up. Squeeze. Up. Squeeze. Up and hold at the
29:30top. Hold it right here. Hold it. You shaking a little bit? Okay. Just checking. You shaking
29:37over here? Three quick ones. Go. One, two, three. Up and hold. Squeeze. Just stay right there.
29:45See right here? Let this challenge. Anybody breaks? That's totally cool, guys. But I want you
29:50to fight it right here. You got these last five seconds in you? Stay with it. Four. Squeeze
29:54it. Three. Squeeze it. Two. Squeeze it. One. There we go. Take a little breather. We're getting
30:00right into it, guys. This is where we drive it home. Dumbbells up in hand. I'm staying with
30:04you. As a group. Let's go. Three, two, one. Down. Breathe it. Find that beat. Find that reason.
30:15Get that depth. Get that range. I'm punching it up to the sky. I'm squeezing my abs. I'm
30:20driving my knees out. These weeks of training, I'm remembering all that strength I've been
30:25building. These last ten seconds keep up with me. Five, four, three, two, and one. Woo!
30:39Woo! Yeah. There we go. Yeah. We did it. We worked it. We crushed it. Mudder nation. One
30:54day closer to our race. Let's hang out, guys. Let's stretch a little bit. Woo. My arms are
31:01on fire. Just that one little round. Bring it across. Work it. Stand up nice and tall. Don't
31:07slump. How are you all doing? Look at your shorts. Did you spill your water? Switch sides.
31:17Shake it out. Let it happen. Feel good about it. Stand up really tall. Get that extra range
31:24of motion. Three, two, one. Let it go. Bring your feet underneath your hands. Get that good
31:30positioning. Stand up. Find that sweet spot. Ooh, it's a good stretch. Yeah. Ooh. I get
31:38that tightness right in the top of my shoulders where it meets the armpit. It's
31:41nasty. Don't want that. Give me an extra kick if you want to loosen that sweet spot
31:45up. Three, two, one. Ooh, I felt a little pop. That was good. The goodness. Now that upper back
31:52gets really tight, guys, so I want you to twist it across. Find that sweet spot. Prayer
31:57position. Down. Over. Focus on that upper back right now. Open that hand. Try to really broaden
32:06that shoulder open. Find that good angle. Hold it here. Five, four, three, two. Bring it
32:15up. Center yourself. Twist it over. Bring it over. Open it up. Let's see if you guys are
32:22really stretching. Incredible. Don't embarrass the rest of us. Jake, let's see if you can open
32:28it up a little bit. Whoo. That was good right there. Feel that extra stretch? A little huff
32:35and a puff in you. Now let's see if you can open it up. Oh, wow. Look at this. It's a totally
32:40different man right there. Five, four, three, two. Let it go. Leg forward. Leg back. Lunge
32:50in. Open up. Kick through the heel. Hold, hold, hold. Stay with it. Flawless. Stiff as a board
33:01over here. Sinking a little bit more. If you feel that extra tightness, I want you to fight
33:05for that stretch. Kick through that heel. Ooh. Wow. Look what we found. A little piece
33:13of treasure down there. Switch legs. Bring it back. Sink it in. Kick that heel back. Hands
33:23overhead. Sink. Give energy to that back heel. Nice. One more energy. Ooh. Ooh. Yeah. Can't
33:36half-ass a stretch after you put all your effort into a workout. You want to get double gains
33:40in a little stretch. Five, four, three, two. All right, guys. That is a wrap. Thank you guys
33:47so much for coming back. That was dynamic dumbbells. We're hitting it tomorrow with
33:50butter ground strength. Almost about to wrap up week three. Feeling awesome, guys. Let's
33:54keep that intention up. Hey. Ho. Look at that. Did you get any sweat?
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