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00:00Hello! I cannot wait for you guys to try out this format today. Today's workout is combination
00:18strength. You do need your dumbbells light, medium, and heavy. I have 10s, 15s, and 20s with me today.
00:24And as usual, let's not stand around. Let's get warmed up. Take it into a jog for me and let's
00:30talk about what our workout entails today. We have four main blocks. We'll start the first block with
00:35two separate lifts and then learn how to combine those two movements. With each additional block,
00:41we'll learn one new movement and how to link it with the last. Bring those feet shoulder-width apart.
00:47Let's take it back into arm circles. Palms facing the ceiling. Pull it back. Squeeze between those
00:52shoulder blades. We call this workout combination strength because on that fourth block, we combine
00:58all of the exercises together for one epic dumbbell complex at the end. It's a fun way to lift heavy,
01:05to challenge your body and your mind because it's a little bit like choreography at the end of the
01:10workout, but with dumbbells and no dancing. I'll leave the dancing to Natalie and Cameron. No, thank
01:14you. Last one. And we're walking it out into an inchworm. So hands come down to the floor, knees are
01:21bent. Walk it out to a plank position. Hold here. We go downward dog. Lift the hips up towards the
01:27ceiling. Straight line through the back. Pushing the hands into the ground. Biceps by the ears.
01:32Back out to plank position. Walk the hands back in towards the feet and stand up to the top.
01:38Let's go again. We walk it out. Hold that plank position for just a moment. Down dog where we load
01:45that overhead position here with our own body weight. Back out to plank. Walk it back in.
01:51I'm going to do it one more time. Only this time after our downward dog, I want you to hold that
01:57plank for just another moment. Bring the hips up. Biceps by the ears. Back out to plank and hold here.
02:04Step your foot out as high as you can to the outside of that hand. The hand that's closest to the foot.
02:11Reach that hand up towards the ceiling. Sitting those hips down towards the floor. And you can
02:16always drop that back knee if you need to. Come back through the center. Step that leg back.
02:21Other leg comes forward. Same thing on the other side. Hand that's closest to that foot. Reaches up.
02:27Pushing the other hand down into the ground. Letting the hips sink to the floor.
02:31Back through the center. Let's go one more time. Step it up.
02:35Step the hips back. And then reach up. Feel that rotation through the spine here as you're reaching
02:41the fingertips towards the ceiling. Through the center. Last time. Step it up. Reach it up.
02:49Awesome job. So good. So good. Step it back into plank. Walk those hands in towards the feet.
02:55And now we are ready for this first block. All right. Nice and warmed up.
03:01Going into our first exercise. This is a suitcase squat. You are going to be here for 12 reps.
03:07So I'm grabbing my 15s. Feet are going shoulder width apart. We're sitting the butt down and back.
03:12Pushing through the heels to stand up to the top. Grab a weight that's challenging you for these 12 reps.
03:18And let's go. 3, 2, 1. Sit it back. Drive through the heels. Stand up tall.
03:24Chest is lifted. Shoulders down and back. We always talk about anchoring the upper body when the lower body is working.
03:32Helps us hold on to heavier weight when the shoulders, chest, and back are helping us.
03:38So make sure those shoulders aren't just rolling forwards. Put them back and down.
03:43Nice job. Last few reps here. Two more.
03:50And last one. Nice job. Put those weights down.
03:55All right. So we lift with these separate movements as heavy as we can for each movement.
04:01So we're going to go down to 10 reps. As you learned in our workout program so far,
04:05if we go down in reps, we go up and wake.
04:09All right. So we're going down to 10 reps. I'm going to grab my 20s. I was worried.
04:13I was like, are they going to know the answer?
04:1710 reps. Here we go. Same exercise in 3, 2, 1. Let's go.
04:22Down and up. Pushing through the heels, lifting the chest up.
04:26Going through all those checkpoints.
04:28We're never to a point in our journey where we don't have to think about those checkpoints.
04:33Because our form can always break down at any point in our journey.
04:36We need to focus in on new things, new ways to improve.
04:40Nice job. Sometimes one thing starts failing.
04:42We've got to focus in on it again.
04:44Last two.
04:46And last one.
04:47Nice job. All the way up.
04:49Very nice.
04:51All right. So start off.
04:54Easier move.
04:55Now we're going into a variation of a bicep curl.
04:58So hands by our side. It's called supine curl to a negative release.
05:04We're going to curl up. Palms facing you.
05:06Flip it over.
05:07Nice and slow and controlled.
05:09Coming back down to the hips.
05:10Let's try it out.
05:1212 reps here in 3, 2, 1.
05:15Curl it up. Rotate as you lift.
05:17Flip it over.
05:18Control.
05:19Down to the hips.
05:20Curl it up.
05:21Do not rush here.
05:22Because especially as we get to the end of our workout,
05:25when we start linking all these exercises together,
05:28as you'll see in just a moment,
05:31then you're really going to want to listen to my voice
05:33and keep the pace with me.
05:35So start that from the top of this workout.
05:38Keeping this pace right here.
05:40Challenging these separate lifts.
05:43Nice job.
05:44Nice and slow and controlled on the way back down.
05:47Keep those elbows locked in by the rib cage.
05:51Nice job.
05:52Try not to swing our weights around.
05:54So if you feel like your body is swinging
05:56in order to get the weights up to the top,
05:59make sure we just go a little bit lighter in weight.
06:00Last two.
06:01Flip it over.
06:02Nice and controlled.
06:03Coming down.
06:04Last one.
06:05All the way up.
06:06Flip it.
06:07And down.
06:09Awesome job.
06:09Weights come to the floor.
06:10All right.
06:12So this one has a lot of different checkpoints, right?
06:16So if we can, when we go to 10 reps,
06:18we'll go up a little bit in weight.
06:20But if you're like,
06:21ah, that weight that I just did
06:22was perfectly fine for 10 reps to go again
06:25because there's so many
06:25little different movements in that one,
06:27it's fine to stay at the same weight too.
06:29I'm going to try my 15s.
06:30If I need to drop down to my 10s,
06:32then I will.
06:35Got a couple more seconds here.
06:36Take a deep breath in.
06:37Three, two, one.
06:39Let's go 10 reps.
06:40Pull it up.
06:41Flip it.
06:42Control down.
06:44Nice job.
06:45Pull it up.
06:46Flip it.
06:47And control down.
06:49Thinking about each little piece of this
06:50as a separate movement.
06:52Because again,
06:53it's definitely going to help you
06:55as we get to some of the combination rounds.
06:59Breathe out.
07:00Control.
07:01It should be difficult,
07:03but we should be able to focus
07:05on best range of motion we possibly have
07:08on good form.
07:10Keeping the core nice and tight.
07:12Really squeeze the booty
07:13to keep the lower body locked into place
07:15as we're going.
07:17Nice job.
07:19Use 15s.
07:20They're starting to challenge me.
07:21Oh, yeah.
07:23Last two.
07:25Flip it.
07:27Come on, Lacey.
07:28We got one more.
07:28That's what I know we do.
07:29Come on.
07:31Flip it.
07:32And down to the hips.
07:34Very nice.
07:36Put those weights down
07:37for just a moment.
07:38We've reached our first little combination
07:40section here.
07:41We're going to combine
07:42those first two movements,
07:44our suitcase squat
07:45with that supine curl reverse.
07:47All right.
07:48Here we go.
07:49Remember that
07:50out of these two movements,
07:52there's one that's lighter, right?
07:53It's your limiting factor.
07:55So we're going to go for eight reps
07:56combining these two movements.
07:57Make sure you pick a weight
07:58that you can do your curls
07:59for eight reps with.
08:01Are you doing those 15s again?
08:03I'm with you.
08:03Come on.
08:04All right.
08:04Come on.
08:05Here we go.
08:06Let me show you how to combine them.
08:08We're going one suitcase squat
08:10down and up
08:11and then we just hit
08:13that bicep
08:14to negative release.
08:16All right.
08:16Eight times this time
08:17in four,
08:19three,
08:19two,
08:20one.
08:20Sit it back.
08:22Controlled.
08:23Bicep curl up.
08:24All separate movements.
08:26Slow it down.
08:27Good.
08:28And squat.
08:29Down.
08:30Up.
08:30Bicep curl.
08:31Pull those hands.
08:33Slow it down.
08:34That's two reps.
08:36Nice job.
08:38Chest lifted.
08:39And as we're focused on
08:40what that next piece
08:42of each movement is,
08:44when our brain has to work a lot
08:45for our bodies to get that work done,
08:48burning more calories,
08:48that's that focus,
08:49that's that coordination.
08:51If our brain has to work harder,
08:52yes,
08:53we burn more calories.
08:54So this is a great workout for that.
08:55All right.
08:57Nice.
08:58All the way down.
09:00Up.
09:00Make sure we're rotating
09:01to the top.
09:04Last two.
09:07Struggle through it, guys.
09:08We got this.
09:10Good.
09:10Team is focused today.
09:12I knew this workout
09:13would take a lot of focus.
09:14Up.
09:15Flip it.
09:16And down.
09:17This is your last one.
09:18Down to the hips.
09:19Very nice.
09:21Woo.
09:22All right.
09:23Shake it out.
09:24We are,
09:25have just learned
09:26how to combine those two movements.
09:27We're going to shake it out.
09:28We're going to go again.
09:29This time,
09:30six reps.
09:31So again,
09:32decide,
09:33can I go heavier?
09:34Do I need to stay at the same weight?
09:35Did I have good form?
09:36Maybe I even need to go lighter.
09:38All things you need to be thinking about
09:39and making this your own here.
09:41I'm going to go to my 15s again.
09:43Let's not play.
09:44Up to you
09:45if you want to go heavier, Lacey.
09:48Six reps.
09:502K squat in three,
09:51two,
09:52one.
09:53Let's go.
09:53Down.
09:54Up.
09:55Bicep curl.
09:56Flip it over.
09:57Control coming down to the hips.
09:59Go again.
10:00Squat.
10:012K squat.
10:02Nice.
10:02Bicep curl.
10:03It's only six reps here.
10:05This one
10:06will be done before we know it.
10:09We want to make sure
10:10we're not throwing any reps away
10:12as we go through this today.
10:15And also,
10:16our upper body's going to be toes set in
10:18to stay a little bit more focused
10:19on the upper body today
10:20because we do have
10:22lower body day tomorrow.
10:24Flip it.
10:25Control.
10:26This is our last one.
10:28Good suitcase squat.
10:30Curl it up to the top.
10:31Flip those hands.
10:32Nice and controlled.
10:33Coming all the way down to the hips.
10:35Nice job.
10:36That's how you end that block.
10:38Woo.
10:40And again,
10:41now my hands and my forearms
10:42are like tired,
10:43holding on to those heavier dumbbells.
10:45So many different little movements.
10:47The hands,
10:47the forearms need to get stronger as well
10:49so we can lift heavier.
10:50So,
10:51take a deep breath.
10:52Let's go into our second block.
10:53Let's turn
10:54another exercise.
10:56Hang pull this time.
10:58I love it.
10:59I'm going to go to my 15s again.
11:02Feet are going underneath the hips.
11:03Knees are soft.
11:04You're hinging forward,
11:05sitting the butt back.
11:06Notice that my hands
11:07are right above my knees.
11:08I'm going to push my hips forward
11:09and I'm going to
11:10pull up to the top.
11:12Now my weight should get
11:12about chest height.
11:13My elbows should get
11:15about shoulder height.
11:15We do not need to come up
11:16any higher than that.
11:18So it's a dip
11:18and pull
11:20and reset the body.
11:22We're going to go for 12 reps.
11:23This one will move quick
11:24but I do want that reset to start
11:26before we go again
11:26in that next rep.
11:27And three.
11:28Two.
11:29One.
11:29Let's go.
11:30Dip
11:30and pull.
11:32Reset.
11:33Nice.
11:33Come up onto my toes
11:34just a little bit.
11:36The hips extend forward.
11:38The knees extend
11:39and then we're up on our toes.
11:41It's called triple extension
11:43when all three joints
11:44of our lower body
11:45are working together
11:46to create that momentum
11:48to the top of the exercise.
11:51Make sure our weights
11:51are nice and close to the body
11:53the entire time.
11:55Again, elbows about
11:55shoulder height.
11:57Lower down if you need to.
11:59Stop that weight
12:00and then reset the body.
12:02Perfect.
12:03Last two.
12:04Dip and pull.
12:06Last one.
12:07Dip and pull.
12:09Perfect.
12:09Weight down.
12:10Yes.
12:11I feel powerful now.
12:12Powerful.
12:13And we're working
12:14the shoulders here
12:14but we're also
12:15sneaking in that hip work,
12:17the core work
12:18and then we're creating momentum
12:19so our shoulders can do
12:20a little bit more work
12:22than if we just
12:22high pulled
12:23and didn't use
12:24our lower body with us.
12:26Woo.
12:26All right.
12:27Next one.
12:28Ten reps.
12:29Have your weight.
12:30Up to you.
12:31I'm going 20s.
12:32All right.
12:34Coming to the fire.
12:34What you got back there, Cameron?
12:3622.5.
12:3722.5.
12:38That's what I'm talking about.
12:40Has to outdo me
12:41just by a little bit.
12:44All right.
12:44Here we go.
12:44Ten reps in three,
12:45two,
12:46one.
12:47Let's go.
12:47Dip.
12:48Pull.
12:49Reset.
12:51Nice.
12:51It's only ten reps here.
12:53Be fast.
12:54Be powerful.
12:55To the top.
12:57Reset to the hips
12:58before we bring
12:59those hips back again.
13:02Nice.
13:03Woo.
13:03The faster you bring
13:04those hips forward,
13:05the easier it's going to be.
13:07The more health
13:08you give to those shoulders.
13:10Last two.
13:12Last one.
13:13So all the way down.
13:14Good work.
13:18All right.
13:19So again,
13:20we have two different movements
13:21we're combining.
13:22We're going to take
13:22the last exercise
13:23from block one
13:24and combine it
13:25with this exercise.
13:26So we have that curl.
13:28Negative release.
13:29And then we're going to dip
13:30and high pull.
13:32So again,
13:32we have a limiting factor here
13:33which is probably still
13:34going to be our bicep curl
13:35since our biceps
13:35are getting tired by now.
13:37So maybe pick a lighter weight,
13:38something you could bicep curl
13:39for the next eight reps.
13:41I'm going to pick my tens.
13:42I'll see how that goes.
13:44I'll work my way up from here.
13:45So whenever we're combining,
13:46we're going to do a set of eight
13:47and then a set of six.
13:49We can always kind of
13:50challenge ourselves.
13:51Can we go a little bit heavier
13:52as we drop those reps?
13:54Here we go.
13:54Hands by the sides.
13:55Going into that curl
13:57in three,
13:57two,
13:58one.
13:59Pull up to the top.
14:01Flip the hands over
14:02all the way down to the bottom.
14:03Palms facing the thighs.
14:05Dip back
14:05and pull.
14:07Reset the body
14:08to start position.
14:09One curl.
14:10Nice.
14:11Rotate.
14:12Down with control.
14:13All the way down
14:14before we sit the hips back.
14:16Pull.
14:17Back to start.
14:18That's two.
14:19It takes a little bit of time,
14:20a little bit of focus.
14:21Again,
14:21a little bit of coordination.
14:23It's all part of the workout today.
14:25Dip.
14:25Pull.
14:26Nice job.
14:27Curl up to the top.
14:28So if you ever found
14:29that when you first started a program,
14:32you burned more calories
14:32than when you've been doing it for a while,
14:34that's not a bad thing.
14:36Just that when we are learning
14:37new movement,
14:38that's when that coordination factor happens.
14:40Our brain is working super hard.
14:43We have to really think about
14:44each individual movement
14:45and how to do it
14:46and that coordination
14:46takes a lot of brain power,
14:48a lot more calories.
14:49So don't be so worried about that.
14:51Let's heavier.
14:53That's how we get stronger.
14:56Nice.
14:57Dip.
14:57Pull.
14:58Last one.
15:00Roll up to the top.
15:01Flip those hands.
15:02Control coming down.
15:03Palms facing the legs.
15:04Dip.
15:05And pull.
15:06Back down to start position.
15:08Nice job.
15:09Sweating.
15:10Sweating.
15:10Gotta get my sweat, pal.
15:12Good.
15:13This is one where we have
15:14a lot of reps to do,
15:15but we have enough rest time
15:17in between
15:17that we can really start
15:19to challenge ourselves
15:20and lift heavier.
15:21Maybe our heart rate
15:22is not up as high,
15:22but the body is warm right now
15:24and the sweat is happening
15:25and all the good things
15:26are happening
15:26and we're building
15:27that muscle right now.
15:29Going into six reps,
15:30same thing.
15:31That curl to a high pull.
15:33This also gives us
15:34an opportunity
15:34to kind of practice
15:35through the first round.
15:36Make sure we get it down
15:37and then we go
15:38a little bit heavier
15:39through the second round.
15:40Here we go.
15:40Bicep curl in three,
15:42two, one.
15:43Let's go.
15:44Bicep curl.
15:44Flip it over.
15:45Only six reps this time.
15:46Palms facing the legs.
15:48Dip and pull.
15:49Back down to start.
15:51Curl.
15:52Flip it over.
15:53Nice and controlled.
15:53Coming down.
15:55Dip and pull.
15:56Nice job.
15:57Yes.
15:59Hopefully we picked a weight.
16:01That challenges us.
16:04Good work.
16:06Halfway through.
16:10Nice job.
16:10Last two.
16:13Good.
16:14And I know it takes focus
16:15because now I have to focus.
16:16I have to think
16:17about what I'm doing right now.
16:19I want to be a good example.
16:22So let me stop talking
16:23for a second.
16:25Good work.
16:27Flip it over.
16:29Last one.
16:30Dip and pull.
16:32Excellent job.
16:34Done.
16:34Put those weights down.
16:36Shake those hands out
16:37for a second.
16:39All right.
16:39We are heading in
16:40to our third block.
16:42We're going to learn
16:42one new movement.
16:44So that's going to be
16:45a side lunge.
16:46We've done these before.
16:48I'm going to use
16:49my 15s again.
16:50We're stepping out
16:50to the side
16:51but sitting straight back.
16:53Notice how I'm creating
16:53this frame around my shin
16:55about mid shin.
16:56I'm going to push up
16:57and together.
16:58Same thing on the other side.
16:59We'll go six reps
17:00on each leg.
17:02Here we go.
17:03In four,
17:04three,
17:05two,
17:06one.
17:06We step out.
17:07Butt sits back
17:08up and together.
17:09Same thing on the other side.
17:11Talk about anchoring
17:12our shoulders down and back.
17:13I want to see that here.
17:15Our hips will dictate
17:16how low we get
17:17into the bottom
17:18of that side lunge.
17:20And my weights
17:20only get about mid shin.
17:22Depending on your range of motion,
17:23you might be
17:24a little bit lower than me,
17:26a little bit higher than me.
17:28Somewhere around mid shin
17:29is fine.
17:30A little past the knee
17:31is fine.
17:32Nice work.
17:34Last one on each side.
17:39Good work.
17:41Step it up and together.
17:42Nice job.
17:44That was our 12 rep round.
17:46You know,
17:47down in reps,
17:48up in weight.
17:49All right?
17:49So we're going to go
17:50one more time.
17:51Going a little bit heavier.
17:52All right?
17:53Still keeping that nice,
17:54steady pace
17:55from side to side.
17:56Grab those weights.
17:58Woo!
17:59Hiss it up.
18:00I'm following you,
18:00baby.
18:01I'm following you.
18:01Yeah.
18:0310 seconds left.
18:04Take a deep breath in.
18:06At home.
18:07How much weight we got?
18:07Come on.
18:08We can do this together
18:09in 3,
18:102,
18:111.
18:12Side lunge.
18:13And up.
18:15Nice.
18:1610 reps.
18:16That means 5.
18:17On each leg.
18:19Again,
18:20slow it down.
18:22Slower.
18:23More methodical pace.
18:25Good job.
18:29This one sneaks up on you.
18:31Got a lot of work done.
18:34Last one on each side.
18:37And last side lunge.
18:39Open together.
18:40Nice.
18:41Bring it up.
18:43All right.
18:44This one is super fun.
18:46We have 8 reps
18:47followed by 6 reps.
18:48We have a hang pull
18:49to a side lunge.
18:51So I'm going to practice here
18:53with my 10s.
18:55So we're going to dip back.
18:57We are pulling up
18:58the center line of our body
18:59and then we're going out
19:00to each side
19:01through the center
19:02and over to the other side.
19:04So we do D1 lunge
19:05on each leg, right?
19:06All right.
19:06So 1 hang pull
19:08into 2 side lunges.
19:10Get ready for it.
19:11We got 8 reps this time.
19:13But I'm going to go heavier.
19:14That was just for demonstration purposes.
19:17Here we go.
19:17In 3,
19:182,
19:191.
19:20Dip and high pull.
19:21Reset.
19:22Side lunge.
19:24Stay with our pace here.
19:26Good.
19:27Dip,
19:28high pull.
19:29Good.
19:30As we're hitting that high pull,
19:32I'm dipping back
19:33into that first motion.
19:34Back is flat.
19:35Sit the booty back
19:36and then drive.
19:38Nice.
19:40My calves are burning.
19:41The calves are hurting.
19:42That's a little step, right?
19:43It's burning.
19:44And we're also coming up to the toes.
19:47So it is.
19:48We're sinking a calf raise in
19:49on every single rep that we do.
19:52Hinge, pull.
19:53Nice work.
19:55And up.
19:56Big work.
19:57Big work.
19:59Big result.
20:01That's why we're doing it.
20:02Sure thing.
20:05Two more.
20:06Hinge, pull.
20:07Reset.
20:08Step out.
20:09Together.
20:11Step out.
20:12Last one.
20:13Hinge, pull.
20:15Step out.
20:17Through the center
20:17and over to the other side.
20:20Feet together.
20:21Nice job.
20:22Weights come down.
20:24Woo.
20:25Shake it out a little bit.
20:27Take a deep breath in.
20:28Grab a sip of water.
20:29I'm gonna do so.
20:31We are heading into six reps now.
20:33Same exercise.
20:34In our next block,
20:35we get to combine everything.
20:37We talked about it.
20:37Hope you didn't forget
20:38some of those movements.
20:39We'll go over it anyways with you.
20:41All right.
20:43Here we go.
20:44Talked about it.
20:44About to be about it.
20:45Talked about it.
20:46Be about it.
20:47Going a little bit heavier this time.
20:49Six reps.
20:51High pull.
20:51Side lunge.
20:52In three, two, one.
20:54Let's go.
20:55Hang.
20:56Pull.
20:57Side lunge.
20:58Up to the side.
20:58Set the booty back.
20:59Up in together.
21:02Good.
21:03Hang.
21:04Pull.
21:04A little bit of control
21:06on the way down.
21:06Nice job.
21:11Down and up.
21:12Probably helps the pacing
21:13of that one a little bit.
21:15Doesn't have to be too fast.
21:17Load it down
21:17and then drive.
21:20Good.
21:21Helps me when you say it like that.
21:22Yes, right?
21:23Yeah, for sure.
21:24Say it all out to yourself
21:25or say it in your head.
21:27Good work.
21:28Heading into our last one
21:31on this one.
21:33Hang.
21:34Pull.
21:35And out to the side.
21:38Good work.
21:39Up in together.
21:40And done.
21:42Those weights come down.
21:44All right.
21:45We've made it
21:45to the fourth
21:47and final block
21:48to our dumbbell complex.
21:50We are linking
21:51all of these moves
21:52together right now.
21:53So let's take a look
21:53at what that looks like
21:54and we're going to practice
21:55the first time through too.
21:57So lighter weights
21:59so we can see
22:00what this looks like.
22:01Feet are going
22:01shoulder width apart.
22:02Remember we started
22:02with our suitcase squat.
22:04Up.
22:05Supine curl.
22:07Negative release.
22:09To the hang pull.
22:10Hang pull.
22:11To the side lunge.
22:13Up.
22:13And together.
22:15Same thing
22:15on the other side.
22:17All right.
22:18That's our dumbbell complex.
22:19Again,
22:20listen for my cues.
22:21Stay with our pace
22:22on our first round.
22:23We're going to do one rep
22:24of all four exercises
22:25so it's going to go by
22:26super fast.
22:27But it's our practice
22:28and then we'll go heavier
22:29and then we'll add more.
22:30Here we go.
22:31Suitcase squat
22:32in three,
22:33two,
22:34one.
22:35Let's go.
22:35All the way down.
22:37Curl up.
22:38Palms facing you.
22:39Palms facing away.
22:41Slow down.
22:42Hang pull.
22:43Hang pull.
22:45Side lunge.
22:45Out.
22:46So you got to remember
22:47both sides.
22:48Good.
22:49And done.
22:50Very good.
22:51That was our practice
22:53right there.
22:54We have three more sets.
22:56Every set,
22:57we're going to add
22:58another rep to it.
22:59All right.
22:59So we're still going to do
23:00one rep at a time.
23:01One rep of each movement.
23:03But this time,
23:04we are going to go
23:05two times through.
23:06So again,
23:06listen to my voice.
23:08Listen to my pace.
23:09Listen to what's coming up next.
23:11Move very methodically
23:12through these next reps.
23:14Let's try it out.
23:14I'm going heavier.
23:17Even though we're going
23:18up in reps,
23:19that was our practice round.
23:20We know what to do.
23:21Now we can lift.
23:22Here we go.
23:22Suitcase squat in three,
23:24two, one.
23:25Let's go.
23:25Down to the bottom.
23:27Stand up.
23:27Curl.
23:28Coming up next.
23:29Curl.
23:30Hold the hands.
23:31Slow down.
23:32Hang pull.
23:33Hang.
23:34Pull.
23:35Reset the body.
23:36Side lunge.
23:36Out.
23:37Now we're going right into
23:39that suitcase squat.
23:41Put the butt back.
23:43Curl it up to the top.
23:45Put the hands over.
23:47Negative release.
23:48Hang pull.
23:49Dip.
23:50Pull.
23:51Side lunge.
23:53Good.
23:54Up and together.
23:55Same thing on the other side.
23:56Nice job.
23:58Done.
23:59Making that slow down.
24:00That slow down.
24:02That slow down.
24:02All right.
24:03I don't want you guys
24:04to rush through it.
24:05You might be able to do it faster.
24:06I don't want you to do it faster.
24:07I want you to think about
24:08what is the next segment
24:10of the movement
24:11that's coming up.
24:12Just like we would curl.
24:13We flip.
24:14We rotate down.
24:16I want those movements
24:17very separate
24:17as we go through this workout.
24:19So stay on pace with us.
24:20Don't go ahead.
24:21We're with you.
24:22All right.
24:23We're going two,
24:24three reps.
24:26You can decide
24:26if you want to go up and wait.
24:28If you want to stay the same.
24:29We're going three times through
24:30one rep of each exercise.
24:32All right.
24:32Feet underneath our shoulders.
24:34Going into suitcase squat first
24:35in three,
24:36two,
24:37one.
24:37Let's go.
24:38Down.
24:39Curl to the top.
24:40Rotate hands towards you.
24:42Hands away.
24:44And slow,
24:45slow,
24:45slow,
24:45slow.
24:45Hang,
24:46pull.
24:46Dip,
24:47pull.
24:48Side lunge.
24:48Out.
24:50Together.
24:51Out.
24:52Back to suitcase squat.
24:53We go down.
24:54That's one.
24:56Going into that curl.
24:57Flip it over.
24:59Slow,
24:59slow,
25:00slow.
25:00Hang,
25:01pull fast.
25:01Dip,
25:02pull.
25:03And out to the side.
25:03Side lunge.
25:04Nice.
25:07One more time through.
25:08Suitcase squat down.
25:09Yep.
25:11Curl up.
25:13Flip it over.
25:14Slow coming down.
25:15Hang,
25:15pull fast.
25:16Dip,
25:17pull.
25:18And side lunge.
25:20Good work.
25:22And done.
25:25Nice job.
25:27Even if you're going to use the same weights,
25:29just shake those hands out for a second.
25:31We got our very last set of the day.
25:34We built it up.
25:36We're going four times through.
25:37I want you to stay focused.
25:38I want you to stay intentional.
25:40We got this,
25:41guys.
25:41Last time.
25:44Grab your weights.
25:46Elbows.
25:49Suitcase squat.
25:50Here we go.
25:51In three,
25:52two,
25:53one.
25:53Let's go.
25:55Big curl up.
25:57Flip those hands.
25:59Slow and controlled coming down.
26:00Fast on the hangover.
26:01Hang pull.
26:01Hang pull.
26:03Side lunge.
26:05Nice.
26:0631 times through.
26:07We got three more times to go.
26:08Suitcase squat.
26:09Down.
26:11Curl it up to the top.
26:12Make sure you come out of that squat
26:14every single time before we curl.
26:16Hang pull.
26:17Dip.
26:17Pull.
26:18And side lunge.
26:20Halfway through.
26:22Two more times.
26:23Three trim and suitcase squat.
26:24Down.
26:25All the way up.
26:26Hips forward.
26:27Curl.
26:28Oh, yeah.
26:28That one's harder.
26:29And slow.
26:31Hang pull.
26:32Fast.
26:32Hang pull.
26:34And side lunge.
26:36That's three.
26:37It's your last time through.
26:38Hold on to those dumbbells.
26:39Let's go.
26:39Suitcase.
26:40Down.
26:41All the way up.
26:42Curl.
26:43Flip it over.
26:44Flow coming down.
26:46Into that hang pull.
26:47Hang pull.
26:48And side lunge.
26:50Down.
26:51And up.
26:52Down.
26:53And up.
26:55Woo!
26:55Three.
26:57Ah!
26:57Ah!
27:01Really proud of you for that one.
27:03Because, again, it takes focus.
27:05Working out is so much more important
27:06than just beating ourselves into the ground, right?
27:10I want you to feel strong in your body,
27:12but also in your mind and in your confidence.
27:14Some of these exercises that make us stay focused
27:17throughout the entire workout,
27:18so helpful in that process.
27:20So amazing.
27:22Amazing work for you guys, too.
27:24Very good job.
27:26Let's head into our cool down.
27:28So we're going to do one of my favorite stretches
27:30called chicken wing.
27:31So I'm going to pull my wrists over to one side,
27:34and I'm making a chicken wing on that side.
27:36Now my ear is going to come to the same shoulder
27:38that my chicken wing is on.
27:40And then we open up this space
27:41between my ear through the neck
27:44and down to the shoulder.
27:47Perfect.
27:47Continue that breathing.
27:49Bring your head back up into a neutral position.
27:52Reach across your body.
27:54My wrist is on my waist here.
27:55I'm going to grab that elbow slightly.
27:58Pull it forward.
27:59It's the smallest little tension.
28:02Perfect.
28:03Opening up a little space
28:04in the back of your shoulder here.
28:07Very nice.
28:08Let's take it to the other side.
28:09Grab the wrists.
28:10Pull it to the other side.
28:11Chicken wing.
28:12Ear to shoulder.
28:13Open up that side.
28:15We just need seasoning.
28:17You are the seasoning.
28:19Hey, spicy.
28:21Wrists on your hip.
28:23Grab that elbow.
28:24Pull it forward.
28:25Bring that head back to a neutral position.
28:28Very good work.
28:30And release.
28:32Bring both hands back behind you.
28:33Push your hands down.
28:35Open up the chest.
28:36Pull those shoulder blades back in together.
28:38Breathe into the bottom of your lungs.
28:41Exhale slowly.
28:43One more of those.
28:44Deep breath in.
28:46And exhale.
28:48Nice job.
28:49Grab one foot.
28:50Pull it behind you.
28:51Knee facing the ground.
28:53Knees towards each other.
28:54And then hips open through the front.
28:56Keeping the chest up nice and tall.
28:57Finding that balance.
28:59That leg comes down.
29:01Other leg comes up.
29:02Good.
29:03Find that balance.
29:04Whoop, whoop, whoop, whoop, whoop.
29:05Find it.
29:05Find it.
29:05Hold it.
29:06Okay.
29:08And hold here.
29:09Focus on that breathing still.
29:12And down.
29:14Awesome job today, guys.
29:16Very good work.
29:17We got one more workout.
29:19And it is our lower body day.
29:21So get ready for it.
29:22We're going to lift heavy tomorrow.
29:24Incredibly proud of you.
29:25Let's finish out this week strong.
29:26Awesome job today.
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