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00:00Welcome to your very first Power Week. I can't wait to start the week off right.
00:17One of my favorite things, which is upper body power. So you are going to need those dumbbells
00:22today. I'm working with everything from 10 up to 25 pounds. So you can see this week,
00:27we're going to start lifting heavier. I know the team is pumped up. Ready to go? Ready to get this
00:32upper body workout done? Let's take it into our warmup. Nice and light on the feet here,
00:36getting those knees up. So last week was endurance. This week, whole new focus, power. We're going to
00:42start exploring those lower rep ranges. We're going to start lifting heavier. We're going to
00:46start moving more explosively with all new formats. So that's an exciting part of this week. You're
00:52going to see all new things. All right. Last couple of seconds here. Pick up the pace. And three,
00:58two, one. Bring those feet apart. Big shoulder roll back. Squeeze between those shoulder blades.
01:03Palms up towards the ceiling and then pull back. Again, this is not only what the shoulder joint
01:08is doing, but what the shoulder blades are doing. So whether I'm making that big circle back
01:12or pulling the thumbs to the back of the room, I want to see you squeezing between those shoulder
01:17blades, warming up the upper back as we open up the chest and shoulders here. Give me one more.
01:24Reach back, open up, and then torso rotation side to side. We're allowing our feet to kind of dance
01:32underneath us, picking up one toe as we pick up that heel from the floor. Very nice. Keeping the chest
01:37lifted and just getting the spine moving a little bit. Our core warmed up a little bit. We're going to
01:43need it for today's workout. Last couple of seconds. Three, two, one. And take it into an
01:50inchworm. Feet are underneath our hips. We're walking straight out into that high plank position.
01:54Shoulders over the wrist. Walk it back in. Stand up to the top. Let's pick up the pace a little bit.
01:59We'll walk it out. Shoulders over the wrist. Straight line through the body. Back in. Push those hands
02:05into the floor. So this is a great way to get the upper body warmed up without exhausting ourselves
02:11because we have a lot of work to get done today. Give me two more. Nice job. And last one. All the
02:22way out. And we should be nice and warm by now. Come on up to the top. Very nice. All right. So we have
02:28three blocks of work today, each with a pyramid and a super set. Let's start with that pyramid. It is five
02:34sets. We're going to start with a higher number of reps, 12. We're going to work our way lower to
02:39eight reps and then back down to 12. All right. So we are going to start with our lighter weight.
02:43Our first move is bent over row. Now when I say lightweight, it's still heavy for 12 reps,
02:49but compared to our other sets here, it's going to feel a little bit lighter. I'm going to start
02:53with my 17s. We're going feet underneath the hips, knees slightly bent, hinge forward with a flat back.
03:00Pull up to the bottom part of your rib cage as you pull those elbows back behind you and squeeze
03:04between those shoulder blades and lower back down with control. All right. So everybody pick their
03:08weights for 12 reps, something that's going to challenge you. Here we go. Hinge from the hips
03:12in three, two, one. Let's go. Pull up. Squeeze. Lower back down with control. Breathe out. Like I said,
03:20we're pulling to the bottom of our ribs here. You can also think about pulling kind of over to our hips
03:26too. The only thing I don't want to see is pulling up and underneath our armpits. It reduces our range
03:32of motion. Stops our shoulder blades from moving backwards and towards each other, which is what
03:36I want you to focus on right here. Last two. And last one. Very nice. A little hinge to the top so
03:45we can stand all the way up. Use those legs to put down those weights. Start thinking about what's
03:49coming next. We're going for 10 reps next time. Two less reps means we might be able to do a little
03:56bit more weight. I'm going to go up to my 20s. Now, if you just did 12 reps and you're like,
04:01man, that was really difficult. I need to stay at my same weight. That's okay. But whenever we go
04:05down in reps, I do want you to attempt to go a little bit heavier if you can. Here we go. Grab
04:10those weights. In three, two, one. Let's go. We hinge forward. We row up. 10 reps. Breathe out. As you pull
04:19up, go through those checkpoints. And I know I like looking up at you as I'm teaching, but really we
04:26should tuck our chin down just slightly. Gaze a few feet out on the floor with our eyes. And done.
04:35All the way up. 10 reps goes fast. Putting those weights down. Moving right along. We're going into
04:41that eight-rep range. This should be our heaviest set of these bent-over rows. So if we can, going a
04:47little bit heavier. That's what I pulled out these 25s for. Let's do it. All righty. Shoulders down
04:55and back. Last deep breath in. Hinge from the hips coming forward. Three, two, one. Eight reps. Let's
05:01go. Up and control. Fight against gravity. Don't just let those dumbbells come down to the floor on
05:09their own. You control them down. Good work. Two more. And last one. Hinge from the hips. Stand
05:17up. It's like a little extra booty work. Snuck into our upper body day whenever we hinge up
05:22like that. Shake it out. Moving right along. So I promise you five sets. We are three down. Now
05:27we're going to move up in reps. We need to go a little bit lighter on this next round. We're going
05:32back to those tens, okay? I'm going to go 20s on this one. Last deep breath. Getting ready
05:42here in four, three, two, and one. We hinge forward and row. Pull back. Nice. Upper back.
05:51Should be starting to burn a little bit. Getting lots of reps done, which is great for our strength
05:57training days, for our power days. Nice job. And done. Excellent work. Stand up to the top.
06:06Even though it's our power week and we're lifting heavier, having that rest time in between helps
06:12us still get a lot of volume training done. We still want volume training and power week,
06:15all right? We just separate it with this rest time. So take a deep breath in. Think about what
06:21our last set is going to look like. You only have 12 more reps. How much weight can you get
06:25done for those 12 reps? I'm going to go down to my 17 and a half. Very specific. Here we
06:31go. Feet apart in three, two, one. Let's move. Last 12 reps here. Squeezing up. Nice work.
06:41Hear the team breathing behind me. That's always a good sign of hard work. Let's go, guys.
06:46Try to pick a good pace where we have control in both directions. Almost done with this first
06:56pyramid set. Last one. And hinge up. Nice job. Weights come down and we're headed into our first
07:04superset. What does the superset mean? It means two exercises back to back. A little bit lighter
07:10exercises here. We're going a wide curl first. Let's talk about it. Palms facing out to the sides.
07:17So instead of being straight in front of you, you're just going to rotate. Open up the chest a
07:20little bit. Keep those elbows locked in as you bicep curl to the top. Picked my 17 and a half.
07:27This might be a mistake. It might be going lighter. But we're going to try it out for 10 reps. Here we go.
07:31One, three, two, one. Let's go. 10 reps. Elbows locked in. And I like this little rotation opening
07:38up the chest into this wide curl. So it really locks your elbows into place and helps you get
07:44that full range of motion. You don't feel like you could cheat yourself so much. Very good.
07:49Fight through it. If I make it to 10 through this one, I'm definitely going down the next
07:53round. I can feel myself struggling through it. And last one. Nice. All the way back down. Very nice.
08:04All right. Next exercise. Let's talk about it. We do want to lift heavy in our power weights,
08:10but smaller muscle groups automatically mean lighter weight. So this next exercise is going to be one
08:16of those things where heavy for this exercise is still what we would maybe in our heads consider a
08:21lighter weight for us compared to other bigger exercises. Feet underneath the hips. Knees slightly
08:26bent. Palms facing your legs. We're going into a lateral raise. Weights come up to the shoulder
08:31height and palms are facing the ground. Almost just slightly bent here. Let's try it out for 10.
08:36I'm using my 10s. In three, two, one. Let's go. Up and down. Remember shoulder height here.
08:44Breathe out. Good. Lock it into that position. Make sure we don't need to go any higher than that.
08:53More is not better here. I do want you to focus in, locking your core in place, squeezing your booty.
08:59We don't swing around those weights. Last two. Last one. Nice job. Weights come down.
09:06Woo. 10s can go a long way with that exercise. So shake it out for just a moment. We have three sets
09:14whenever we hit these supersets. So you saw the first two exercises. Those are our moves. We're
09:19going to go through it two more times, starting with that wide curl. I'm going to go down to my 10s.
09:24A couple more seconds here. Setting ourselves up. Open up the chest in four, three, two, and one.
09:33Curl up. Control down. Now, I went a little bit heavier on my last round, but really that was a
09:42little too heavy for me. I could feel myself fighting too much with that weight. That's when form starts
09:47breaking down. I don't need that form breaking down. I want to see good reps every single time.
09:54That was our last one. Nice job. I'm keeping my weights. I'm staying with it. Shake it out. We're
10:02going right into lateral raise, feet apart. Three, two, one. Let's go. Up and down. Well,
10:08we're ready for that one. I saw some feet shuffle when we were good. Very good. We always need to be
10:14prepared for what's coming up next, right? Breathe out. Shoulders burning. Elbows slightly bent. Make
10:21sure that they're pointed straight to the back of the room here. Last two. Last one. And down with
10:29those weights. Nice job. Shake it out for just a moment. So what do I mean by pointing to the back
10:34of the room? If my dumbbell is in my hand and my elbow is dropping towards the floor, my elbow is
10:39dropping towards the floor. It's pointed to the floor. I need that elbow lifted so it's pointing to the
10:43back of the room instead. And that way we can target the top of our shoulder here. So shake
10:47it out for just another moment. We're going back into that wide curl. Here we go. Deep breath in.
10:54Last time through these two movements. In three, two, one. Let's go. Up and down.
11:02Working biceps with this move. Shoulders with the other move. So we get a little bit more recovery time
11:08through each exercise. Biceps get a little recovery time as we're doing those lateral
11:13raises and vice versa. That's why I love some super sets. Last two. Last one. And down. Nice.
11:23Going to lateral raise. You can switch out those weights if you want to. I'm sticking with my
11:2710s. How are you doing? Same? Same, same. Sicking with our waves. Here we go. Three, two, one. Let's go. Up.
11:35Control down. These are the last 10 reps. Move on to a new exercise. Nice. Breathe out. Lift up.
11:43Stay focused. And lots of control here. Breathe through it. Fight through it. You guys are stronger
11:51than you think. Last two. Come on. And last one. Not a moment too soon. Put down those weights.
11:58Nice. I knew it was not a moment too soon because I went up onto my toes for like the second to last
12:03rep. That's how you know. Maybe a little too heavy. We start to swing our body weight around. No swinging
12:08through these movements. Make sure you pick the appropriate way. All right. Breathe. Let's head into
12:14our second pyramid set, which is going to be chest press. Same thing. Five sets. Starting with 12 reps.
12:19Working our way down to eight. Then back up to 12. So pick an appropriate weight for 12 reps of
12:25our chest press. Going 17 and a half. Line back. Feet flat on the floor. Palms facing forwards. We're
12:32going to lower those weights to the outside of the chest. And push back over the chest. Get ready.
12:38Here we go. In four, three, two. Come on, Mackenzie. Let's go. Down. Push up to the top. Breathe out.
12:4712 reps here. Back in that pyramid. Good work. Making sure that the elbows stay an inch off the
12:55floor at the bottom of this movement so our chest doesn't get any rest time. Nice. You can hear that
13:04breathing going on. I definitely feel the sweat. Last two. And last one. Bring those elbows to the ground
13:12first. We can kind of roll ourselves up to a seated position just to change out our weights. Change it
13:18out if you would like. We're going a little bit heavier because the reps are decreasing. So we're
13:23going down to 10 reps this time. I'm going to go up to my 20s. Again, if you felt really challenged
13:29through 12 reps and you want to stay the same, that's okay. But try out the heavier weight and see
13:33what happens. Form starts breaking down. The set is over. You got eight reps instead of 10 reps.
13:38Still super happy that you tried out that heavier weight. Ready? Three, two, one. Let's go. Down.
13:46Press up and together. Two. All right. 10 reps this time. Focus in. Slow down to the bottom. Power up to
13:56the top. Feet should be flat on the floor. Core tight. Nice job. Two more. And last one.
14:07Elbows down first. Roll yourself back up to that seated position. And we're switching out those
14:12weights again. Fewer reps means more weight can be lifted. So shake it out for just a moment.
14:20But as always, I like to make sure I'm prepared for that next set. So set yourself up and then kind
14:26of rest. Feet flat on the floor. We lay back. You have 10 seconds left. This should be our heaviest set
14:33yet. But it's done in no time. It's only eight reps. Here we go. Three, two, one. Let's go.
14:39Push up. One, two, three. Nice. Halfway through.
14:51Nice job. Two more. And last one. Bring those elbows down. Roll yourself back up to that seated
14:57position. We are at the top of our pyramid. That's the fewest reps, right? Working our way back down
15:03into that 12-rep range with 10 reps right here. So going back down in weight.
15:13It's probably easier like Kyle to actually get up. Ella and I like sitting on the floor.
15:18Getting ready. Five seconds. Pick it. Get there. In three, two, one. Let's go. Down. Push up. 10 reps
15:30right here. Be strong. Be powerful. Have a little bit more confidence with every single lift that you
15:38do. Nice job. And as we get through this program, you're going to find that you can lift heavier
15:45with every single move. Last one. Elbows to the ground. Roll yourself forward. And the nice thing
15:52about these pyramid sets in particular is you're going to see the same movements. Every time we see
15:57this upper body power workout, you'll be able to see if you got stronger than the last time you did
16:01this workout, which is awesome. We want to start training to where we see some of the same exercises
16:07and we say, man, I did this weight for 12 reps. I can go a little bit heavier next time. So 12 reps.
16:15For now, I'm at 17 and a half. Here we go. In three, two, one. Let's go. Down. Press up. Breathe out.
16:25This is 12 reps right here. It's your last set of chest press. This is going to help us translate
16:32into doing more push-ups. I love my push-ups. So we'll be doing lots of them. So chest press helps us
16:40with that. Same motion. Last two. Last one. And elbows to the ground.
16:51Nice job, Kyle. Nice job at home. We've made it to our second set for our supersets. We're coming up
16:58to our feet. So shake it out for just a moment as we talk about this superset. Again, two exercises,
17:0410 reps each. Back to back. Three times through. We're starting with reverse slides. Again, this is
17:10one of those exercises. Smaller muscle group automatically means a little bit lighter of
17:14weight. So we'll kind of mess with that weight range to see what works for us. Knees slightly
17:18bent. Hinge forward with a flat back. Palms facing each other. You're reaching up. Squeezing between
17:23those shoulder blades. Keeping the ears, the shoulders down away from the ears. All right.
17:28Let's get set up. 10 reps here. Hinge forwards in three, two, one. Let's go. Up and fly. Squeeze between
17:36those shoulder blades. Nice work. Control it. Let's talk about both directions. Having some control.
17:44Not letting gravity take over. That's half of our reps. Don't give gravity half of your reps. Last two.
17:51Last one. And stand it up to the top. We're coming down to the floor for our next exercise. So
17:57quick little breather. Laying back. Same position as our chest press. Only this time my palms are
18:04facing each other. From my shoulder to my elbow, the upper part of my arm is going to stay completely
18:09still as I bend the elbows, bring those weights back by my ears, and then push back up to the ceiling.
18:14Make sure we have a firm grip on those dumbbells. Getting ready for it in three, two, one. Let's go.
18:21Bend from the elbows. Press back up. Anytime we're extending the elbow,
18:26working the triceps. Breathe out. We also have to stabilize through the shoulder here because I do not
18:34want that shoulder shifting your top part of your arm front or back. We're doing our best to keep it
18:41perpendicular with the ground and then just move from that elbow. Last two reps.
18:46And last one. Elbows to the ground. Nice. Roll up to a seated position. Come back up onto your feet.
18:58So both of these moves. Working those smaller muscle groups, right? Triceps, back of the arm. Single
19:05joint exercise. Always more difficult. Same thing with our fly here. Those little muscles in between the
19:10shoulder blades. So pick an appropriate weight. Was that too easy? Was that too hard? You're going to have to
19:14focus in on what that means for you. Reverse fly. Here we go. In three, two, one. Hinge forward.
19:23And let's move. Ten reps. One, two. Let's slow it down. Nice. Squeeze between those shoulder blades.
19:33And keep that back flat. Make sure the dumbbells are coming too far forward straight out from the
19:40shoulders. Nice job. Last one. And send up out of it. Getting ready for skull crushers to get just a
19:46little bit of a break. Coming down to the floor. Pums facing each other. Getting ready. In four,
19:55three, two, and one. Let's go. Bend from the elbows. Straighten back out. Nice work.
20:01With each of these movements. I love doing upper body because I always feel like one step from failure
20:11when I'm doing upper body. That's a good thing. You should feel empowered when you feel like that.
20:16Not defeated. I want you to feel that intense burn. Last one. Up and bring it down.
20:24I feel it down. You feel it. Melissa feels it. Coming up onto her feet. We got one more time through.
20:31You should feel it. All right. You should feel like maybe sometimes we don't get to ten reps. Maybe
20:36sometimes we get to nine reps. And we did our best and we lifted our heaviest. That's okay. As long as
20:41form stays your highest priority. Grab those weights. Getting ready. Last set of these reverse slides.
20:49And three, two, one. Let's go. Up. Control down. Do your last ten reps. Think about what their shoulder
20:57blades are doing. Shoulders staying away from the ears. Working the mid part of our back. Not up into
21:03the shoulders. We already did those lateral raises. Last two. And last one. Nice job. Stand it all the way up.
21:12And come down to the floor safely. Take a moment to come down to the floor. We don't need to rush into it.
21:22The pace is going to be much different through power week, but still very difficult. Get ready for it.
21:27Three, two, one. Let's go. Off set of triceps here. Breathe out. Pick it up.
21:35Nice. If you really breathe out, it really does just give you some power to the top of that motion. And fight,
21:45fight, fight on the way down. Nice job. Last two. And last one. Almost come down to the floor. Roll yourself up.
21:57Excellent work. Let's come back up. It's your last pyramid, guys. That's an exciting thing, but we saved
22:08the best for last. So, do your arms feel like noodles right now? Surprise. We're working shoulders
22:13for our last pyramid set here. It's going to be shoulder press. I suggest starting a little bit
22:17lighter than maybe you normally would on that shoulder press. I'm going to go with my tens again.
22:21Now, we're working from that 12 back up to eight. Feet hip width apart. Knees slightly bent. Core and
22:29booty tight here. That's going to be key. We press up and overhead biceps by the ears. Nice and controlled.
22:34Coming back down to the shoulders. We don't need to be too wide. Bring it into a nice normal stance.
22:39A comfortable stance for you. All right. Firm grip on those dumbbells as we press overhead. 12 reps here.
22:45Three, two, one. Go. Up, back down. Straight line through the body. From my heels, my knees, my hips,
22:54shoulders, elbows, hands. As I press up, there should be that straight line. Making sure we're not leaning back
23:02into it. Start gazing straight ahead. Keeping that core locked in and tight. Last two. Last one.
23:15Bring the weight down to your shoulders first, down to the hips, and down to the floor. We are going
23:21down in reps to 10. Can you go up and wait? Or are your arms noodles? I'm feeling like noodles, but
23:28I'm still going to go up and wait a little bit, okay? That's right. That's right. Because again,
23:33worse that happens if I get eight reps instead of 10, you guys will pull up. You guys will pull up and
23:40you'll get all 10 reps done. It'll be okay. Weights at the shoulders in four, three, two, one. 10 reps.
23:47Up. Control down. Two. Control down. Nice. Good. Bring back that energy. Bring back that focus.
23:58Let it burn. Struggle through it. You know you can do it. It's only a few more reps.
24:01I have to say that to myself sometimes too. Last two. Last one.
24:10And down to the shoulders, down to the hips. Nice. Shake it off. Heart rate is up a little bit,
24:18right? Doesn't happen always when we're doing upper body day, but it's going to happen in sure
24:23thing. That's for sure. Shake it out. We're going into that eight rep range. Can I go up? Are you going up?
24:30If you're going up. Then I'm going up. All right, we're going up. We're going up.
24:34I'm doing 20s for eight reps. What are you doing? 20s. 20s. Okay. Eight reps. Let's do it.
24:42Eight reps. Here we go. All right. In three, two, one. Let's go. Up. Control down. Two. Nice. Three.
24:53Four. Four more. Don't stop. Nice. I hear that breathing. Exactly what I want to hear.
25:03Last one. Nice. All the way down. Thank you for holding me accountable, guys. I did it. I didn't
25:11jump that weight up. How'd you do? That was probably too heavy. That was probably too heavy. Good work.
25:16Good work. How'd you do at home? We got two more sets of this. What can you do for 10 reps? All right.
25:23I'm going to go back down for sure. 10 seconds. 10 reps coming at you. Go a little down lighter if you
25:30need to. All right. Here we go. Weights to the shoulders. In four, three, two, one. And up.
25:38Nice. Control. And work. Nice job. Woo. Get it, guys. I'm going down in waves. Keep going. Keep going. Keep
25:51going. You got two more. Left foot. And down. Nice. So that's what I'm talking about. I got to like seven or
26:05eight. I said, this is too heavy. I'm starting to jump it up. I'm going to end my set. I just put
26:11those weights down. I went a little bit lighter. I kept on going. I want us to find the weight for
26:16each set. I don't want us to always do that. But if we find ourselves in the situation, perfectly okay.
26:21We got one more set. 12 reps. I'm going lighter. Here we go. I'm going all the way down. I'm going all the
26:28way down. Yes. Me too. Hands up the shoulders. Three, two, one. Let's get 12 reps. Last time.
26:38Nice. Stack the ribs over the hips. What I mean by that, we don't want to open up. We don't want to
26:43lift our chest up. Keep the core tight. Keep those ribs down. Nice. Put those arms up. Reach for that ceiling.
26:52Last couple of reps here. Come on. Last two. Last one. My shoulders are going to be screaming at me
27:02tomorrow. And the triceps. Because not only were the shoulders working, but like I said,
27:08every time we extend that elbow, the triceps are working. So when we're doing that shoulder press,
27:12triceps are assisting our shoulders. All right. You ready for our last super set? Yeah. We got a little
27:18bit of core work this time. So grab a pair of light dumbbells. We're coming down to the floor.
27:25Feet apart. Feet flat on the floor. Knees bent. We have the weights at our chest. We're going to sit
27:31all the way up. Sitting up nice and tall out of those hips. You're going to punch one arm forward
27:35quickly. We don't have to hold it there. And then lay all the way back. Same thing on the other arm.
27:40The modified movement is to get that shoulder blades up off the floor and punch forward. You can also
27:47take out the weight completely. Melissa is going to show you how to do this one. Here we go.
27:51In three, two, one. Let's go. We sit all the way up. Punch forward. All the way back down. Nice.
27:58Try to keep those feet on the floor for me, Jay. Drive them to the ground. That's the one. Awesome job.
28:04Yes. And the feet are going to feel like they want to dance around. Try your best to glue them to the floor.
28:10If it happens, I feel my feet dancing around too. But drive them down. Nice job, Jay. Last two.
28:20Last one. And all the way to the floor. Bring those weights down. Nice job.
28:25All right. Grab your towel for me. We need enough space in that towel to have it about shoulder
28:36width apart. We're going to lay on our stomach for this one. Toes can be driving into the floor. Arms
28:42up overhead. We're going to lift the chest up off the ground and we're going to hold it here. We're
28:46going to pull that towel down to the chest and then push it back up to the top. And as we're working here,
28:51I want you to act like you're pulling that towel in two pieces the entire time. Ten reps. Here we go.
28:58Get set up in three, two, one. Lift up and pull. Down and back up. As you pull down, the elbow
29:06squeeze in towards your rib cage. Act like you're holding a piece of paper underneath your armpit and
29:12squeeze down. Nice. Mimicking that lat pull, vertical lat pull. Getting our back into
29:21the balls. Last two. Hold that towel apart. Last one. And up. Nice.
29:30Come on up. We're getting set up again for our punches. Dumbbell sit up. All right. It should be a
29:37quick punch. Don't hold it there. Out and in. Let's get there.
29:40Let's get it. Let's get it. Got a little bit of time here. Upper body. Toasty. Two more rounds and
29:49we done today. You got it. Here we go. Take your time. Here we go. Three, two, one. Let's go. Sit up.
29:58Punch forward. Two. Three. Nice. Out and in quick. So the shoulder doesn't have to hold it there.
30:08Shoulders are tighter enough. And I felt myself doing it too, Jay. I just felt my feet leave the floor.
30:16It happens. Come on. Last two. Last one. All the way back down.
30:22Hands down. Very good. Grab that towel. Getting ready for our lat pull down.
30:34Arms up. I'm just dragging it along. Giving us a little bit more rest time. Here we go. In three,
30:40two, one. Lift up. Pull down. One. Up. Two. Squeeze the booty. Like I said, lower back and booty
30:49should be working together to keep the chest lifted. Nice. Core should be helping us stay in
30:55this position and then pull that towel apart. Drag those elbows back. Last two. And last one. Up and then down.
31:06Very good. Now I'd like to get up quickly. Get focused on that next thing. We got one more set
31:13through this thing. Guys ready? We're ready. We're ready. We're gonna need a lot of rest time after this.
31:21Sit up with punches for the last time. Ten seconds. Here we go.
31:28In four, three, two, one. So all the way up. Punch forward. Drag it back in quickly. Take that modification if you
31:36need. Lower back on the floor. Nice. Quick motion there. Looking good, guys. At home. How we feeling?
31:48Come on. Rock through these last couple. Last two. Last one. Down. That's the one, Jay. Ah.
31:57Last superman pull down. Flip over. Last time. Last 10 reps. Be strong. Arms up. Here we go. In three,
32:12two, one. Lift up. Hold down. One. Two. Towel all the way down to the chest.
32:20I was as far back as we can towards the back of the room. Good. Good to find that vertical range of
32:30motion, which is not easy as we're working dumbbells. Great option. Last one. And done.
32:36Up on your feet. Do a little dance. Down to the helicopter. Done, guys. Shake it out for just a
32:51moment. All right? If you can, clap. It's like a golf clap. Feet apart. Take a deep breath in. Let's go
33:00arm across the chest. Pull it in. Feel that little stretch at the back of the shoulder here.
33:06Same thing to the other side. Open it up. Bring the heart rate back down. You guys did amazing today.
33:16Reach it up. Grab the elbow. Pull it in. Chest is lifted. Opening up those triceps. They did a lot
33:24of work today. Chest press. Shoulder press. Tricep extension. Did it all. Other side. So much.
33:32You wanted to tone those arms. This is the workout for you. And release. Those hands come down. Grab those
33:40hands behind you. Push your hands down. Open up the chest and shoulders. I don't know about you guys,
33:45but that felt tight. Breathe in. Bottom of the lungs. Exhale. One more of those. Deep breath in.
33:56And exhale. Very nice job. Shake it out for just a moment.
34:03First workout. Upper body power done in the beginning of our power week. All new formats this
34:09week. So get excited. It's like a week one excitement all over again in week two for sure thing. So
34:14excited for you guys to check out the next workout. See you then. Awesome job.
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