- 8 months ago
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🛠️
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00:00Here we go, Mudder Nation. Let's crush it!
00:12What's up, guys? We're back and it's our last time with
00:16dumbbells with one of my favorite workouts called Reps Win Races. We are going to do
00:20a lot of reps and there's going to be very little rest and I'm going to mess with you a bunch.
00:24But we'll get through this whole thing. We've been getting through Challenge Week pretty strong so far.
00:28Jog. 3, 2, 1, go! Quick feet. Strong arms.
00:32Wow, Jake. Right out the back. Right out the gate.
00:36So fast. Angela. Picking it up.
00:40Kelsey. Chelsea. Don't modify this jog.
00:44Pick it up a little bit. Here we go. Come on. 5, 4,
00:483, 2, reach out those arms. Straight and strong as you can. Stand up
00:52a little bit taller. Tiniest circles I've ever seen. Little ones.
00:56Strong ones. Cut a hole in it. 3, 2,
01:001, switch it forward. Big circles.
01:02Here, open up those shoulders.
01:04We're going to be holding dumbbells for like
01:06a half an hour straight today. Maybe,
01:08maybe not. Who knows what's going to happen.
01:10It's Challenge Week. We're going to
01:12get through it. We're really going to build it.
01:14We're going to break it down. We're going to crush it every
01:16angle we can. 3, 2, 1,
01:18reach up tall. Tall as you can.
01:20Grab that elbow.
01:22Squeeze it. Tuck in the ribs. Squeeze the cheeks.
01:24Bring it over.
01:26Nice.
01:28It's the good stuff.
01:30Kind of sore from all the craziness we've been getting after.
01:32But we only got a couple more days
01:34and then we're getting to that race.
01:36Here we go. 3, 2, 1, bring it up.
01:38Bring it over.
01:40Squeeze it in.
01:42Tuck it.
01:44Try to pull across a couple more inches.
01:465, 4, 3, 2, 1.
01:48Cross body slaps.
01:50Get them.
01:51Little slaps.
01:52Bring them down nice and low at first.
01:54Let's see.
01:55Go down the whole ladder.
01:56Bring it to the mid back.
01:57Give yourself a little hug.
01:58Bring it up.
01:59Pat yourself on the back now.
02:00Get up there.
02:01There you go.
02:02So now, guys, switch with your arms over top
02:04and we're going to bring it back down the ladder.
02:05Get down around those ribs.
02:06Good.
02:07There you go.
02:08Get that reach.
02:09Get down around that belly.
02:10Go.
02:11Nice work.
02:12Nice work.
02:13In 3, in 2, in 1, let it go.
02:15Bring it out.
02:16Dumbbell action.
02:17Let's see what we've got.
02:18Big squeeze.
02:19Flex those biceps.
02:20Get that stability.
02:213, 2, 1.
02:22Pop it up.
02:231.
02:24Slowly back down.
02:252.
02:26Come on.
02:27We're going for 10.
02:283.
02:29Come on.
02:304.
02:315.
02:32Squeeze it.
02:336.
02:347.
02:358.
02:369 and 10.
02:37Last but not least, Superman position.
02:38Tuck it and swing it.
02:393, 2, 1.
02:40Explode.
02:41This is where we get the lungs in there.
02:42Big exhale.
02:43Punch it out.
02:44Good work today, guys.
02:45We're going to be holding these dumbbells.
02:46First time we're going to go through six reps.
02:48The goal is to never put it down and to stay with the team.
02:51Mudder Nation, it's going to be a real challenge, but you're ready for it.
02:53We've been training real hard.
02:54In 3, 2, 1.
02:56Grab those dumbbells.
02:57Here we go.
02:59First move.
03:01That's right.
03:02Pick a weight that's going to work you.
03:04We're going to get into a squat position.
03:06We're going to do thrusters.
03:07Everybody come on down.
03:08Hang out for a second.
03:09How y'all looking back there?
03:10How y'all feeling?
03:11Six of them.
03:123, 2, 1.
03:13Go.
03:141.
03:15Squeeze.
03:162, 3, 4, 5, and 6.
03:22Bring it down.
03:24Tuck it in, guys.
03:25We've got swings.
03:263, 2, 1.
03:27Go.
03:28Swing it out.
03:29Let it go.
03:36We're going to bring it down.
03:39Get in that push-up position.
03:41Get a nice tuck.
03:43Nice and strong, guys.
03:44We've been doing this for weeks.
03:45Everybody down.
03:47Up in one for a row.
03:49Good.
03:50Down.
03:51Up in two for a row.
03:53Down.
03:54Up in three for a row.
03:56Down.
03:57Up in five.
03:58Down.
03:59Up in five.
04:00Down.
04:01Up in six.
04:02Stand it up.
04:03Leave the dumbbells down.
04:04So that is just one round.
04:05The way this is going to work is we are going to climb all the way up to 14.
04:12I get to pick how much rest you have.
04:15I get to perk how much work you do.
04:17But here's the understanding, guys.
04:19Make sure you keep that form.
04:20Modify if you need to.
04:22Next round, guys.
04:23Seven reps.
04:24Here we go.
04:25Three, two, one.
04:26Thrust.
04:27Down and up.
04:28Nice and strong.
04:29Nice and tight.
04:30Wide knees.
04:31Tight elbows.
04:32All the way to the top.
04:34I like that flare with that blue band right there.
04:36That's real cute.
04:37There we go.
04:38Once you're done, bring the dumbbells down.
04:40Find your spot.
04:41Seven swings.
04:42Three, two, one.
04:43Down and explode.
04:44Good.
04:45Powering through.
04:46Digging in.
04:47Let's go, Chelsea.
04:48Big exhale.
04:49I want to see it.
04:50I want to hear it.
04:51Good.
04:52Coming up next, guys.
04:55Drop the dumbbells down to the ground.
04:57Renegade rows.
04:58So down for the first one.
05:00Show me the down position.
05:01Everybody down.
05:02This is your base.
05:03Bring it up for a row.
05:04Up and hold.
05:05That's your top.
05:06Go again, guys.
05:07Get all seven of them.
05:08Down and tuck and pull.
05:10Down and tuck and pull.
05:11Make sure you keep that stability, that straight line.
05:14No tilty hips.
05:15There's going to be a lot of reps today.
05:18It's going to be a burner.
05:19How you feeling?
05:20Good.
05:21This is just the start of this battle.
05:23All right, guys.
05:24Once you're done, stand up.
05:25Drop the dumbbells.
05:26How you all feeling?
05:27We just conquered an obstacle.
05:29It's a pretty full body experience.
05:31Next set.
05:32We're going for eight.
05:33Here we go.
05:34Three, two, and one.
05:36Let's see if Jake's wanting to get after it today.
05:38Every day.
05:39What size dumbbells did you pick?
05:4020's for you.
05:41Whoa.
05:42Tough guy over here.
05:43Trying to impress me.
05:44That's right, guys.
05:46This is one of our last workouts.
05:47You really got to pick an opportunity to challenge yourself right here.
05:50That's what this week is all about.
05:52Swings.
05:53Three, two, one.
05:54Get after it.
05:55Good.
06:00Keep it going.
06:01Keep it breathing.
06:02Keep it exploding.
06:03How you feeling right now?
06:04Pretty warm.
06:05Good.
06:06Next move, guys.
06:07Bring it down to the ground.
06:08Get that bottom position.
06:10So this week is all about that mental toughness.
06:13I want you to load every single time.
06:15Finding a reason to get deeper and stronger.
06:17Here we go, Mudder Nation.
06:18Up.
06:19Eight reps.
06:20Go.
06:21Up and pull.
06:22Squeezing it.
06:23This is what I want you to notice right here.
06:24Angela's got that strong base.
06:26Once we get into those top rep ranges, this is what you have to stay at.
06:30If at any point in time you guys start to break, put those knees down.
06:33Stay with the group.
06:34Let's go.
06:35Almost there.
06:36Once you're done, guys, just stand it up.
06:38Let me know you're done.
06:39Good.
06:40I'm going to start to whip out the timer now.
06:43Let you guys know how much rest you want.
06:45I'm going to be gracious.
06:46Ten seconds.
06:47Is anybody starting to sweat yet?
06:51Jennings doesn't have any sweat.
06:52It's time to work harder.
06:53I'm cutting the rest down.
06:54Here we go.
06:55Bring it up, guys.
06:56Nine reps.
06:57Three, two, one.
06:59Squat.
07:00Bring it up.
07:01So now I'm going to start to mess with you guys.
07:04On your last rep, I want you to hold the dumbbell up at the top.
07:07Show me that you're done.
07:08Show me you've got that strength and stability to move on to the next section.
07:11I'm staying right here with Jake because he's fast.
07:13Look at that.
07:14Look at this.
07:15Lock tight.
07:16Tuck that belly button in.
07:17You guys ready to go to swings?
07:19Bring it slowly down.
07:20Three, two, one.
07:22Swing.
07:23Don't crack me.
07:24There we go.
07:25Powerhouse.
07:26Boom.
07:27Hips come back.
07:28Arms come forward.
07:30Explode.
07:31Tuck.
07:32There we go.
07:33This is that powerhouse.
07:34This is that cardio pump.
07:36Next section.
07:37We're getting the reps quicker this time.
07:39Nine fast ones.
07:40Push it.
07:41Three, two, one.
07:42Go.
07:43Down.
07:44Up.
07:45Explode.
07:46Down.
07:47Up.
07:48Explode.
07:49There we go.
07:50I'm going to challenge you guys right now.
07:51If you are keeping those knees down, I want to see the shoulders and hips stay in line.
07:53I don't want to see that rotation.
07:55You can pull that dumbbell and you can still have that ab strength to hold it tight.
07:59Once you're done, stand it up.
08:01Anybody sweating yet?
08:02A little bit from Jennings.
08:04Come on, Dorian.
08:05Fight it out.
08:07That round only took a minute and ten seconds.
08:10Next one is going to be longer.
08:11How much rest do you guys think you need?
08:13Mudder Nation, you feeling good?
08:14Grab a quick sip of water if you need it, guys.
08:16We're going to go out in five seconds.
08:17How many reps we got this time?
08:19Ten.
08:20All right.
08:21Fair enough.
08:22Three, two, one.
08:23Hold in the bottom position.
08:25Squat down and hold it.
08:26I want to see you make sure nobody's breaking down on their form when we get into these higher
08:30reps.
08:31Ten of them.
08:32Go.
08:33Crank it.
08:34Squeeze it.
08:35Work it.
08:36Look at this.
08:37Dorian like a little piston over here.
08:38Fighting it out.
08:39Most important thing I want you to notice right now, look how powerful your legs are.
08:42Your heels are really grounded.
08:43That right there is the springboard.
08:45Mudder Nation, find a way to kind of ground those heels and really drive those knees out.
08:50This is that experience where it's going to start to burn harder and harder.
08:52Every obstacle is going to get bigger, but you're going to conquer it.
08:55Next one.
08:56Swings.
08:57Go.
08:58Bum.
08:59Get it.
09:00Get it.
09:01Get it.
09:02Get it.
09:03Get it.
09:04Come on.
09:05Let's go.
09:06Let's go.
09:07Let's go.
09:08Use those arms and pull those things back.
09:09I want you to feel like you're holding on top of a funky monkey right now.
09:10Squeeze it hard.
09:11There we go.
09:12Everybody down in position.
09:13We're going to do them nice and slow.
09:16First one.
09:17Go.
09:18Down and slow.
09:19Up and pull.
09:20You're pulling a friend up.
09:21Good.
09:22Down and slow.
09:23Up and pull.
09:24Pulling another friend up.
09:25Good.
09:26Down and slow.
09:27Up and pull.
09:28Let's go.
09:29Squeeze it.
09:30Another one.
09:31Down and slow.
09:32Up and pull.
09:33Finish the rest one as fast as you can.
09:34That's it.
09:35Now you got a little sprint.
09:36You're digging.
09:37You're climbing up that cargo net.
09:38Every muscle is working.
09:39That's it, Mudder Nation.
09:40Stay with me.
09:41Been under tension for about a minute and 15 seconds.
09:44This is the good stuff.
09:45Stand it up once you're done.
09:47All right.
09:48This is where the real challenge starts.
09:51Ten more seconds.
09:53This is where it's going to really start to burn.
09:55The obstacles are getting massive.
09:57You're covered in mud.
09:58You're feeling it.
09:59Here we go.
10:00Eleven reps.
10:01Everybody down in position and hold.
10:03Hold.
10:04Hold.
10:05Hold.
10:06Hold.
10:07Hold.
10:08Good squat.
10:09Tight body.
10:10Up for one.
10:11Then down and hold.
10:12Hold it.
10:13Up again.
10:14Down and hold.
10:15Tight.
10:16Drive them out.
10:17Good.
10:18Up again.
10:19Down and hold.
10:20Up again.
10:21Down and hold.
10:22Squeeze it.
10:23Work it.
10:24Up again.
10:25Down and hold.
10:26Up again.
10:27And hold at the top.
10:28Let a friend get up and over a wall right now.
10:30Brace.
10:31Feel that weight.
10:32They need your help.
10:33All right.
10:34Finish the rest on your own.
10:35Go.
10:36Tuck it.
10:37Squeeze it.
10:38Work it.
10:39Let's go Chelsea.
10:40You just got somebody over the wall and now you're getting yourself up and over.
10:41Dig it in.
10:42Down and drive.
10:43Find that depth.
10:44How's everyone going?
10:45Quick ones.
10:46Eleven of them.
10:47Go.
10:48Fast ones.
10:49Fast ones.
10:50Fast ones.
10:51Now you're just getting right after it.
10:52Getting that cardio pump.
10:53Come on.
10:54Dig in Dorian.
10:55This is when it really starts to burn guys.
10:56Go close to that finish line.
10:58Covered in mud and sweat.
11:00Driving through that course.
11:01Pumping that body.
11:02Come on.
11:03Down in position.
11:05You're digging through barbed wire.
11:07Everybody in down position and hold.
11:09Don't break down.
11:10Everybody down.
11:11There we go.
11:12Tuck tight.
11:13Good.
11:14Tuck tight.
11:15Good.
11:16Up for the first one then down and hold.
11:17There you go.
11:18Back down.
11:19Squeeze your tuck tight.
11:20Streamline under that obstacle.
11:21Up again.
11:22Good.
11:23Hold it.
11:24Hold it.
11:25Hold it.
11:26Hold it.
11:27Three, two, one.
11:28Do it again.
11:29Four quick ones.
11:30Go.
11:31One.
11:32Two.
11:33Pump it.
11:34Three.
11:35Squeeze it.
11:36Four.
11:37Get after it.
11:38Come on.
11:39When you're done, down and hold.
11:40You're under barbed wire still.
11:41Focus.
11:42How many we got left?
11:43Four.
11:44Four?
11:45Get them done.
11:46Four quick ones.
11:47Pump.
11:48Dig.
11:49Drive.
11:50Give yourself everything.
11:51We got rest coming up right now.
11:53All right.
11:54Put the dumbbells down.
11:55Good work.
11:56Nice.
11:57Grab a sip of water if you haven't had any.
12:03It's all right if math isn't okay.
12:05All right, guys.
12:06Ten seconds.
12:07We just were out there on course.
12:09We were working it.
12:10We were getting after it.
12:11We're shaking it out.
12:12Grabbing a sip of water.
12:13We're going in five, four, three, two.
12:17Down position and hold.
12:19There we go.
12:20Always start with proper form.
12:22Up position and hold.
12:24Three quick ones.
12:25Go.
12:26One.
12:27Squeeze.
12:28Two.
12:29Three.
12:30Come on.
12:31Up and hold at the top.
12:32There you go.
12:33You guys listen so well.
12:34I didn't even have to say anything.
12:35So if you feel like you're starting to bow, tuck, straighten.
12:37Good.
12:38Three quick ones.
12:39Go.
12:40This is that 12th round.
12:42Mudder nation.
12:43It's burning.
12:44How many we got left?
12:45Four.
12:46Four quick ones.
12:47Go.
12:48Dig it in.
12:49We are so close.
12:50We're already 25 seconds in.
12:52That burn is real.
12:54All right.
12:55Swings.
12:56Three, two, one.
12:57Get it.
12:58Charge it.
12:59Let's go, Jennings.
13:00There we go.
13:01Getting that Hollywood sweat down on the ground.
13:03Go.
13:04Go.
13:05Go.
13:06Go.
13:07Come on.
13:08Look at that.
13:09Everywhere.
13:10Mess maker over here.
13:11Come on.
13:12Quickly down on the ground.
13:13We got to get under this barbed wire.
13:14Once you're done.
13:15Go.
13:16Go.
13:17Go.
13:18Nice.
13:19Everybody show me the bottom position.
13:20Show me the top position.
13:21Rep one.
13:22Bottom position.
13:23Top position.
13:24Rep two.
13:25Bottom position.
13:26Top position.
13:27Rep three.
13:28Bottom position.
13:29Top position.
13:30Rep four.
13:31Bottom position.
13:32Top position.
13:33Rep five.
13:34Bottom position.
13:35Top position.
13:36Top position.
13:37Top position.
13:38Rep six.
13:39Bottom position.
13:40Hold.
13:41Angelo.
13:42Top position.
13:45Bottom position.
13:46Go again.
13:47Top position.
13:48Rep eight.
13:49Bottom position.
13:51Get back down there.
13:52Get back down there.
13:53Top position.
13:54Bring it back down.
13:55Quick.
13:56Hold.
13:57Hold.
13:58How many we got left?
13:59Two more at your own pace.
14:01Go.
14:02Get it.
14:03Get it.
14:04Come on, Chelsea.
14:05Woo.
14:06Woo.
14:07Take a break.
14:08That round was a minute and 42.
14:10A digger.
14:12Towel off for a second, guys.
14:14Last two rounds.
14:15They're going to be the toughest.
14:17We are right near that peak.
14:19Let's go.
14:20Keep it up.
14:21Ten seconds right here.
14:22How are you feeling?
14:24I don't see any sweat over here.
14:26We're going to have to work extra hard for Kelsey.
14:28Here we go.
14:29Two more.
14:30Let's go, y'all.
14:31Five seconds.
14:32Four.
14:33Three.
14:34Two.
14:35Down and hold.
14:37We always start every round at the bottom.
14:39Yeah, yeah, yeah.
14:40Top position.
14:41Bottom position.
14:42Top position.
14:43Bottom position.
14:44Top position.
14:45Bottom position.
14:47Top position.
14:48Hold.
14:49How many reps do we have?
14:50Three.
14:51One.
14:52Squeeze.
14:53Two.
14:54Squeeze.
14:55Three.
14:56Squeeze.
14:57Three.
14:58Squeeze.
14:59Three.
15:00Squeeze.
15:01Hold.
15:02Dorian.
15:03Cheese, Louise, Mario, Pete.
15:05How many we got left?
15:06Four.
15:07Four quick ones at your own pace.
15:09Go.
15:10Get it done.
15:11I want you guys to hold those dumbbells up in rack position when you're done.
15:16All right, slowly bring it down.
15:19Ooh, what a hard one.
15:21Swings.
15:22Three.
15:23Two.
15:24One.
15:25Go.
15:26Powerhouse.
15:27Drive.
15:28Get it.
15:29Come on.
15:30Let's go.
15:31I'll meet you guys down at the bottom.
15:32I've been waiting here for a while trying to get under this barbed wire.
15:35Jeez.
15:36What kind of team do I have?
15:37Dig it in.
15:38Dig it in.
15:39Dig it in.
15:40Meet me downtown.
15:41Let's go.
15:42Feet back.
15:43We got 13 of these bad boys?
15:45Yeah, 13.
15:46All right, let's make them look good.
15:48Three.
15:49Two.
15:50One.
15:51Down.
15:52Row.
15:53Four.
15:54Come on.
15:55Five.
15:56Come on.
15:57Six.
15:58Come on.
15:59Seven.
16:00Come on.
16:01Eight.
16:02Come on.
16:03Nine.
16:04Come on.
16:05I'm tight.
16:06Ten.
16:07Come on.
16:08One.
16:09Stay with me, Dorian.
16:10Come on.
16:11Two.
16:12Come on.
16:13Let's go, crew.
16:14Fight, fight, fight, fight, fight.
16:15Dig it in.
16:16Work it.
16:17All right.
16:18We got one more, y'all.
16:19Minute and 36.
16:20You guys feeling good?
16:23All right.
16:24Just that push to the finish line.
16:26We've been working extra hard, sweating extra hard.
16:29I'm really going to get after you guys.
16:31These are the biggest challenges out on course, right near the finish line.
16:34Maybe it's when you want to quit, but this is when I want you to break through.
16:37Here we go.
16:38Angela, you're going to break through?
16:39You know it.
16:40All right.
16:41Come on.
16:42Here we go.
16:43All right.
16:44Everybody, bottom position.
16:46Hold.
16:49Good stance.
16:51Top position.
16:52Hold.
16:53Bottom position.
16:54Hold.
16:55Top position.
16:56Hold.
16:57Bottom position.
16:58Hold.
16:59Top.
17:00Hold.
17:01Squeeze.
17:02You're helping somebody up over that wall.
17:04Tuck that belly button in.
17:05Squeeze those cheeks and force those triceps.
17:08Bottom position.
17:09Hold.
17:10Three, two, one.
17:11Top position.
17:12Hold.
17:13Working it.
17:14Tuck it in.
17:15Keep that alignment.
17:16Bottom position.
17:17Hold.
17:18Top.
17:19Hold.
17:20You're squeezing.
17:21You're working.
17:22Fighting every ounce of energy you've got.
17:24Bottom position.
17:25Hold.
17:26Those legs are burning.
17:27They're shaking.
17:29Maybe you want to quit.
17:30Top position.
17:31Hold.
17:32But you've been training for weeks.
17:33You look good.
17:34You feel good.
17:35Bottom position.
17:36Hold.
17:37How many do we have left?
17:38Seven.
17:39All right.
17:40Pump them out.
17:41Finish them.
17:42Go.
17:43Dig.
17:44Drive.
17:45Dig.
17:46Drive.
17:47Dig.
17:48Drive.
17:49This is that commitment and energy we've been putting in for weeks.
17:50Get it going.
17:51Come on.
17:52Let's go, Jake.
17:53All right.
17:54Swings.
17:55Three, two, one.
17:56Drive.
17:57It's that cardio pump.
17:58It's that fight.
17:59Look at this sweat over here.
18:00I'm proud of you.
18:01Let's go.
18:02How's your arms feeling?
18:03Good.
18:04How are your legs feeling?
18:05Amazing.
18:06What's the hardest part right now for you?
18:07My hands.
18:08What's that?
18:09My grip.
18:10You're mumbling a little bit.
18:11Come on.
18:12You've been working that grip, Frank, for 30 days now, dude.
18:15Come on.
18:16All right.
18:17Down in position.
18:18Woo!
18:19Man.
18:20This is it.
18:21This is that real fight.
18:22I'm going to mess with you, but it's going to be worth it by the end of it.
18:24You promise.
18:25Let's go.
18:26Everybody, bottom position.
18:28Top position.
18:29Bottom position.
18:31Add that row in, Angela.
18:33I know you're tired.
18:34Top position.
18:35Good.
18:36Bottom position.
18:37Hold for five, maybe four, maybe three, maybe two, maybe.
18:42Get up.
18:43Back down.
18:44Hold it.
18:46Three, two, one.
18:48Pop up.
18:49Row it.
18:50Hold it down.
18:51Guys, this is nasty barbed wire.
18:53I want you to stay strong in this position.
18:55Up again.
18:56Two quick ones.
18:58Go.
18:59One.
19:00Squeeze.
19:01Two.
19:02Squeeze.
19:03Hold at the bottom position.
19:04You're under that barbed wire.
19:05Covered in mud and sweat.
19:07Two more quick ones.
19:09Go.
19:10Pump.
19:11Pump.
19:12Squeeze it.
19:13Stay low.
19:14Stay low.
19:15Stay low.
19:16That's right, Chelsea.
19:18Don't rest on the ground.
19:19Let's go.
19:20Two more quick ones.
19:21Go.
19:22Pull.
19:23Come on.
19:24Pull.
19:25Pull down there.
19:26We call it reps win races for a reason.
19:27You are going to be a titan after this.
19:29Two more.
19:30Go.
19:31Up.
19:32Squeeze it.
19:33Up.
19:34Squeeze it.
19:35And that's a wrap.
19:36Oh, man.
19:37Reps win races, baby.
19:40Building peaks and crushing courses.
19:42Let's get a little stretch, guys.
19:44You can just high five all you want, but I want to get this stretch in.
19:47Hit it from the elbows, guys.
19:49Three, two, one.
19:50Grab it.
19:51Feel it.
19:52Love it.
19:53Want it.
19:54Extend it.
19:55Nice.
19:56Reach a little bit further.
19:58Bring that up towards your chin, then sink it down a little bit.
20:01Full range of motion, baby.
20:02Three, two, one.
20:03Switch.
20:04Let's hang out with this other tricep.
20:06Pretty nice.
20:07Pull it in.
20:08Squeeze it a little bit.
20:10Lengthen through those fingers.
20:12Maybe sink it down.
20:13Lengthen again.
20:14Three, two, one.
20:16Let it go.
20:17Forward fold.
20:18We're going to bring our hands down to our knees, shins, or bring it underneath if you
20:21guys want that deep stretch.
20:23Get it underneath, and then we're going to kick up for five, four, three, two.
20:28Slowly bend the knees.
20:29Reset.
20:30Out and kick.
20:31Five, four, three, two.
20:34Slowly bend the knees.
20:35Last one.
20:36Kick it up as long as you can.
20:38The best one yet.
20:40Three, two, one.
20:42Stand it up.
20:44Bring it together.
20:45Get that good position.
20:46Everybody come down to a nice little squat so we could burn those legs a little bit more.
20:51Feel it.
20:52Pulse it a couple times.
20:53Have some fun with it.
20:54Reach it over.
20:56Open it up.
20:58So really ground those heels.
21:00Flawless.
21:01Somewhat excellent.
21:03Reach it over.
21:05There you go.
21:06Yeah.
21:07Five, four, three, two.
21:11Switch.
21:12Center.
21:13Ooh.
21:14Nice pose.
21:16Slowly open it.
21:17So if you're mega tight, work on the chest.
21:22Reach it up.
21:23Twist the arm.
21:24Open the fingers.
21:26Drive the heels.
21:27Five, four, three, two.
21:30Crescent lunge.
21:32Stand up nice and tall.
21:34Check it out.
21:35Woo-hoo.
21:36Bring it back.
21:37Stand it tall.
21:39Sink it in.
21:40Kick.
21:41Reach.
21:42Pull back.
21:44You're feeling it.
21:46It's deep.
21:47It's dirty.
21:48Sink it again.
21:50Three, two, one.
21:51Switch.
21:52Last stretch.
21:53Step it back.
21:54Make it look good.
21:55Sink it in a little bit.
21:56Get a couple pulses maybe.
21:57Kick it back.
21:58Reach it up.
21:59Sink it down.
22:00Live it.
22:01Love it.
22:02Tuck it.
22:03Sink it.
22:04Nice.
22:05Five, four, three, two.
22:07That's right, guys.
22:08That's a wrap.
22:09Reps win races.
22:10You crushed it.
22:11We're on to the next one, guys.
22:12One more day left in the program.
22:13See you there.
22:14You crushed it.
22:15We're on to the next one, guys.
22:16One more day left in the program.
22:18See you there.
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