- 5 days ago
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00:00Let's get warm, we've got 30 minutes of pump and 15 minutes of CX after that.
00:06Hopefully you're sticking around for both.
00:10Okay, so we're going to start with a deadlift.
00:14Overhand grip on the bar.
00:17Some happy little tunes tonight to start us off.
00:25Okay, roll your shoulders up and back.
00:27Okay, feet under hips, deadlift forward.
00:32Down, down, up, up.
00:38So we're going to play about with tempos.
00:42So this is called the 2-2 deadlift.
00:45So it's two counts down.
00:48Now we're going to change it, three down, one up.
00:51So three, two, one, up.
00:55Super slow.
00:58Nice flat back.
01:02One more.
01:05Deadlift row, down for one.
01:08Two.
01:09Out and up.
01:10Yes.
01:12Start to mobilize the shoulder blades.
01:14As you row the bar, squeeze the back.
01:16One more.
01:20Single upright row.
01:21Elbows high.
01:23Up and down.
01:26Happy Tuesday.
01:28One, two whoops.
01:31Not a fan of Tuesdays now.
01:34You can make it make that fun.
01:38Up and down.
01:39Just a few more.
01:48It's a big upper body warm up this track.
01:51Last one.
01:52Take a pause.
01:53Give your shoulders a good roll out.
01:56Relax.
01:58And reset.
01:59Back to the 2-2 deadlift.
02:01Down.
02:02And up.
02:11So bringing the bar down roughly level with the knees.
02:21All right.
02:22Back to the 3 down, 1 up.
02:243, 2, 1, up.
02:28And when you stand, squeeze the butt.
02:31Pull the shoulders back.
02:35One more.
02:38Deadlift row.
02:45No upright rows this time.
02:48Just a nice big set of clean and press.
02:51We'll get the heart rate up.
02:53Let's go.
02:54Clean press.
02:56Up and push.
02:58Nice.
03:00Now your aim.
03:02Get under the bar quickly.
03:04By pulling the elbows upwards.
03:07Flip them under the bar as you bend your knees.
03:12And then drive through the heels.
03:15And squeeze your butt.
03:17Sounds easy when you explain it, isn't it?
03:20It's not so easy to do.
03:23I do believe we've got four more.
03:25One more.
03:28And if you think you can't, just remember.
03:34Oh, that timed out well.
03:37Last one.
03:38Onto the shoulders.
03:41Set for squats.
03:44Toes to the corners.
03:46Brice to the abs.
03:47Are you away, Natalie, already?
03:50Slow down.
03:54You do realise it's not going to make the class go any quicker.
04:01I'll try not to be too cheeky tonight.
04:03I was very cheeky to Helen last week.
04:08She's not here the night now.
04:10She's boycotting.
04:11Joking.
04:12Imagine.
04:13Imagine.
04:17Single time.
04:29Down, down, down, down, up.
04:31We're getting the legs nice and warm.
04:3424 singles.
04:41Don't rush it.
04:43They're not as fast as you think.
04:45Take it tight.
04:46Are we starting to warm up, Sophie?
04:59Yeah?
05:02Who's always cold?
05:03Any of you guys always cold?
05:04Yeah, I'm a head.
05:05Yeah, I'm a head.
05:05Yeah, I'm a head.
05:06Yeah, I'm a head.
05:07Yeah, I'm a head.
05:09I like the way I ask a question when you can't answer it.
05:12Yeah, I'm a head.
05:13Yeah, I'm a head.
05:14Yeah, I'm a head.
05:15And hold.
05:17Part down.
05:19Good.
05:21Okay.
05:22Squat track.
05:24Bar or plate.
05:27Choose.
05:28Three rounds.
05:29100 squats.
05:32Exactly.
05:32Exactly.
05:32Exactly.
05:45Any back issues or knees, hips, something like that.
05:50Screw lighter.
05:52Focus on good technique and good range.
05:53This is a fun song.
06:12You'll know this one.
06:15Okay.
06:16Take the bar up.
06:17Onto the shoulders or hold the plate at the chest.
06:21Set your feet.
06:22It's hard not to let the hips go, isn't it?
06:28Anybody?
06:28Just me?
06:30No stands here.
06:31So you all join me?
06:33Oh, Les, we doubles.
06:35Oh, two down, two up.
06:39Where you been hiding those moves?
06:41I don't know what moves you've got, actually.
06:46I made it sound like I know, but I don't.
06:50Drop and freeze.
06:51Squeeze your butt.
06:52Catch.
06:53And slow.
06:54Three down, one up.
07:06Three, two, one, up.
07:10Slow, slow, slow, up.
07:13Yes.
07:16One more.
07:17Big press through the heels.
07:25Try and get your bum down level with the knees.
07:28Or as close to it as you can.
07:32One more.
07:34Two down, two up.
07:35Let's go.
07:36One more, then back to singles.
07:49Finish round one.
07:50Let's go.
07:52Seven.
07:54Six.
07:55Six.
08:01Two.
08:02And recover.
08:05Shake it out.
08:10Reset.
08:11Ready for round two.
08:13Back in with singles.
08:19Here we go.
08:24Who's going to do the wiggle in the wiggle bit?
08:26Anybody?
08:27I'm sexy and I know it.
08:30Check it out.
08:31Drop to half and freeze.
08:36Come on, Sonia.
08:38Here we go.
08:43Too much?
08:45That's a yes.
08:47Up we come.
08:48Singles.
08:55I was going to say I can't believe I did that.
08:57But I can.
08:58I can.
09:01One more.
09:02Drop and freeze.
09:04Hold.
09:06Slow.
09:10Two more to finish round two.
09:17And pause.
09:19One more round to go.
09:20The biggest round.
09:21We're ready for this.
09:27You like this song, Joanne?
09:30Joanne's having a wee dance.
09:32Two down.
09:32Let's go.
09:45Drop and freeze.
09:46Yeah.
09:47So it's not really appropriate to dedicate this song to anyone.
09:55So I'll just dedicate it to Summer's Unicorn.
09:58That do.
10:00Three down.
10:01One up.
10:01That's even weird for me.
10:03Two.
10:04One.
10:04Up.
10:05Up.
10:05Up.
10:05Up.
10:13I've got a passion in my pants and I ain't afraid to show it.
10:15Singles.
10:17Eat the set.
10:18I forgot to tell you, there's no push-ups tonight
10:29Slow, two down
10:31Down, down, up
10:34One more
10:42Singles to the end
10:44Who can guess how many?
10:48How many units do you think they'll be?
10:55Twenty, close
10:58Twenty-four, sixteen left
11:11Burning legs
11:14Eight more
11:16I'm sexy and I know it
11:23Last two
11:26Check it out
11:28One
11:29Stop
11:30Yes
11:31I always think it's going to continue
11:35Well done
11:37One hundred squats
11:38If you're not warm now
11:40You're probably not going to be
11:42Okay
11:44Okay
11:45Bench press
11:46And pec flies
11:47No push-ups
11:49There's quite a lot of bench press in this
11:53It's a pair of that mind
11:55Heck flies are at the very end
12:00But have your plates close by
12:08Okay
12:10Okay
12:11Okay
12:12When you're ready
12:13Come on down
12:14I'm going to start
12:16Single presses
12:17And then bottom halves
12:19Here we go
12:20Bring the bar
12:21Mid chest
12:22Hands
12:23You can see it in my posture
12:24You can see it in my posture
12:25You can see it in my posture
12:26And then bottom halves
12:27And then bottom halves
12:29Here we go
12:30Bring the bar
12:32Mid chest
12:33Hands
12:34A little wider than it's far so
12:37Head on the step
12:38Ab's braced
12:39Head on step, abs braced, singles, let's go, up and down, soft elbows at the top, keep
12:54the load in the muscles, alright, same tempo, but just half way up, half and down, half
13:06down, keep going, we got a combo coming up, we're gonna go to the top, two singles, let's
13:19go, single, single, nice slow, two up, two down, two singles, slow, back to the bottom
13:33half, squeeze the bar tighter, if you dare, keep it low to the body, and mid chest, back
13:48to the combo, two singles, one slow, we got more combos this time, three more to go, should
14:10be starting to feel some heat now, across the upper body, just in time for your first
14:17recovery, hold at the chest, alright, round two, slide the hands a little wider, the wider
14:29you go, the tougher it is, you choose, ready for action, bottom half, half and down, elbows
14:42go wide, elbows go wide, feel the chest stretch at the bottom, and then squeeze the push, back
14:49to the combination, two to the top, one to the top, slow, use all the music, back to bottom
15:07and then, should be serious heat now, don't quit unless you have to, combo four times, go, one slow, let's see
15:30increase tempos, up, down, up, down, slow, up, up, down, yeah, and again, last slow one, and swap to your quit
15:57okay, two things we're doing with effect flies, partial reps, so open wide, 45 degrees, level the chest, six inch pulse, up, and down, lighten your grip, and soften your elbows, please, three more, two, come to the top, slowly open all the way, open,
16:27and close, and close, keep the plates down, level with the rib cage, one more, stop halfway up, pulse it, partial, up, down, if you want more, stay wider in the pulses,
16:50to the top, open wide, open wide, slow again, last set, I do believe we've got four more, stay with it, we're done after this, just two more,
17:19every rep counts, and hold, yes, tasty, okay, backtrack, we need two plates for this as well, yellows or blues, so if you need extra plates, you can grab from the side,
17:45bang on five minutes of work here on the back, across four rounds,
18:01and a bit of everything in this, okay, so we're going to start with a deadlift, are we all okay so far, all the hoodies are off, almost,
18:22who's freezing, who's freezing, are you freezing, Joanne, do some burpees in between times, do that, sort that out, sort it, easy, fixed,
18:34okay, grab your bar, feet under hips, shoulders up, back, and down, slow deadlift, down, and up, good technique, tummy brace from the off,
18:54two more, short set of clean and press, coming up, give me four, let's go, up, up,
19:04catch, catch, arms go straight at the bottom,
19:10and we're going to add this to a combination, give me one, two, two, deadlift forward, down, one clean and press,
19:20feel the contrast of the slow control and the power,
19:26two more, in your clean and press, pull the elbows up,
19:32pull the elbows up, instead of the hands, still seeing a few elbows, or elbows tend to the ribs, up, hold,
19:42one round done, that was easy, right,
19:46it's easy, right,
19:48stay forward,
19:50is it going to stay easy, probably not,
19:53super slow deadlift, four, three, two, one, up,
19:59two, one, up,
20:01up,
20:03slow,
20:04slowly,
20:06up,
20:08and,
20:10one a little bit quicker,
20:12clean and hold,
20:14catch,
20:16catch,
20:18this will be fun,
20:25this will be fun, single upright row, five, four,
20:33two,
20:35clean and press, let's go, up,
20:39keep it coming,
20:44try and lead with the elbows,
20:46so if you're bringing the hands out, pull the elbows up, spin under,
20:58it's a big set for round two,
21:02make sure that the arms go all the way down,
21:08hold,
21:10grab your plates,
21:14now,
21:15feet under hips,
21:16lean forward,
21:18knuckles forward,
21:20slow row,
21:22up,
21:24and down,
21:26leaning in,
21:28so we work the back,
21:30next time we're going to lift faster,
21:34and kick them to the sides,
21:36up,
21:37side,
21:38in,
21:39down,
21:45one more,
21:46we stay down,
21:47triple pulse row,
21:49let's go,
21:50three,
21:51two,
21:51one,
21:52if you need to,
21:53stand any time,
21:55reset the back,
21:57there's only two more,
22:00last time,
22:02and stand,
22:04place down,
22:05one more round,
22:09step forward,
22:12step forward,
22:14step back,
22:17back to that 4-4 deadlift,
22:20let's go,
22:22step forward,
22:26step forward,
22:28up,
22:46one more,
22:50upright row,
22:52five,
22:53four,
22:54three,
22:56two,
22:58clean and press,
22:59let's go,
23:00up,
23:02yes,
23:04pushing now towards the final round now,
23:07combination to finish,
23:12one deadlift row,
23:13go,
23:13one clean and press,
23:16three more times,
23:26two more,
23:27two more,
23:29last time,
23:39done,
23:40yes,
23:42nice,
23:44okay,
23:47five minutes on the shoulders,
23:51then we're done with pump,
23:55so bar and two plates again,
23:59lateral raises,
24:03with the plates,
24:05front raises,
24:07using the plates,
24:09for the first two and a half minutes,
24:11and then onto the bar for two rounds,
24:14it's warm now isn't it,
24:17no,
24:18do you mind you warmed up,
24:19no,
24:20do you mind you warmed up,
24:21no,
24:22I'm just doing this better video on as well,
24:24anybody else,
24:25you wonder there's always cold people,
24:27it's okay,
24:28I'm not judging,
24:29it's okay,
24:30it's,
24:31alright,
24:35grab your plates,
24:38please,
24:39this is one of my favourite shoulder tracks,
24:43stand nice and tall,
24:46elbows bent,
24:47shoulders back,
24:49slow raise,
24:51up,
24:52and down,
24:53alright,
24:56there it is,
24:57you were talking were you,
24:59are you ready to bring the fire,
25:09or is it already there,
25:13one more slow,
25:15double,
25:16double time,
25:17up,
25:18bend down,
25:26two more,
25:27not done,
25:28back to slow,
25:29let's go,
25:30up,
25:35two more,
25:36you do one more,
25:37but watch the next move,
25:39twist, twist,
25:41let's go,
25:43up,
25:45keep your elbows,
25:46slightly below shoulder height,
25:48when you twist,
25:50keep them as still as you can,
25:52four more,
25:55one more,
26:05one more,
26:06nice,
26:07plates together,
26:08make one heavy plate,
26:10shoulders back,
26:12slow front raise,
26:14up,
26:15chest tight,
26:16start,
26:17next one,
26:25up to 45 degrees,
26:27go up,
26:28up,
26:29down,
26:30down,
26:36bring the plates to your chest,
26:38punch them forward back,
26:43isolating the front of the shoulders,
26:46halfway,
26:50halfway,
26:53soft elbows,
26:58when you extend,
27:00chain,
27:03one,
27:04to the bar,
27:07halfway,
27:08do you know what we need now,
27:1320 upright rows,
27:15miss the first one,
27:18up please,
27:19up,
27:20let's make it 19 then,
27:22up,
27:23and slow,
27:25one more like this,
27:38nice,
27:40singles,
27:41up,
27:42down,
27:43no pause,
27:44seven,
27:45six,
27:52now bear with me,
27:53slow,
27:54there's only four,
27:55up,
27:56I know it burns,
27:57I know it burns,
27:58three,
27:59you can do it,
28:01two,
28:02elbows under at the top,
28:05press,
28:07up,
28:08down,
28:09down,
28:21here we go,
28:22use the knee bend if you need,
28:26to give it a boost,
28:31one more,
28:32easy down,
28:33not done,
28:35one short round,
28:36well,
28:37short next round you go,
28:40a little shorter than the last,
28:42bar back up,
28:44upright row,
28:45up freeze,
28:46up,
28:47and down,
28:48just don't think about the burning,
28:54elbows under on the next one,
29:01step back,
29:02and press,
29:03last set,
29:0415,
29:0514,
29:0615,
29:0715,
29:0815,
29:0915,
29:1015,
29:1115,
29:1215,
29:1315,
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29:1515,
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29:1815,
29:1915,
29:2015,
29:2115,
29:2215,
29:2315,
29:2415,
29:2515,
29:2615,
29:2715,
29:2815,
29:2915,
29:3015,
29:3115,
29:3215,
29:3315,
29:3415,
29:3515,
29:3615,
29:3715,
29:3815,
29:3915,
29:4015,
29:4115,
29:4215,
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29:4815,
29:4915,
29:5015,
29:5115,
29:5215,
29:5315,
29:54All you need is a chip, don't you need a plate?
30:01I can't remember, grab a plate anyway, just a piece.
30:07No, you don't need a plate, just a chip.
30:33No, you don't need a plate.
30:38No, you don't need a plate, just a piece.
30:43No, you don't need a plate.
30:47No, you don't need a plate.
30:51No, you don't need a plate.
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