- 5 days ago
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🛠️
LifestyleTranscript
00:00Welcome to Upper Fix Extreme.
00:14We're going to have some fun today.
00:16We're going to build a body you can be proud of.
00:19Here's what I have for you today.
00:20Three rounds, four exercises each round.
00:24Equipment that you need for today is a set of light and heavy weights as well as a resistance band.
00:29If you're modifying at all, sticking with Cherise.
00:32She is on my right.
00:33Let's do this.
00:34We're going to jog it out.
00:35Three, two, one.
00:36Here we go.
00:37Heels up.
00:38Warming up that entire body.
00:40Everything's going to work.
00:42Yes, it's upper body.
00:43That's what we're focused on, but we want to get everything warm.
00:46So get those heels up.
00:48Get ready to sculpt your body.
00:50We're going to tap the toe back in three, two, one.
00:54Tap it back.
00:55Open up that chest.
00:57Arms wide.
00:59Four, three.
01:02Shoulder rolls back.
01:03And roll.
01:04Shoulders are going to work today.
01:06Chest is going to get in there.
01:09Give me two more.
01:11And take it front.
01:13Big rolls forward.
01:15Engage those abdominals.
01:18Three, two, one.
01:21We're going to rock it right and left.
01:24Stretch those legs out.
01:26Still want to get them warmed up as well.
01:29Last two.
01:31And step together.
01:33Lunge front with the right.
01:35Arms up.
01:36Twist.
01:37Other side.
01:39And twist.
01:41Abdominals in.
01:4290 degree angle in both of those legs.
01:46Feel that stretch in the hip flexor.
01:48Arms all the way extended.
01:53Last two.
01:54One more right here.
01:58Toe kicks are next.
02:00Swing that leg.
02:02Stretch out those hamstrings.
02:04Big kick.
02:07Two more.
02:09All right.
02:11Let's get into this.
02:13Our first move is a push up.
02:15So, we're in a nice high plank position.
02:19Abdominals are in.
02:20The first 30 seconds of the move.
02:23Full range of motion.
02:25The last 30 seconds.
02:27Half range of motion.
02:29Yeah.
02:30Everybody down.
02:31Here we go.
02:32Three.
02:33Two.
02:34One.
02:35Down.
02:36And up.
02:37Really want you to focus on your form.
02:41So, what does that mean?
02:42Let's talk about it.
02:43Sharice, I'm coming over to you.
02:44Hands just a little wider than her shoulders.
02:47Abdominals are in.
02:48She has a smaller range of motion going already.
02:51Even from the beginning.
02:52But that's okay.
02:53Beautiful flat line.
02:55Pelvis is slightly tucked.
02:57Everything is working.
02:58I love it.
02:59How are we doing over here, Sam?
03:01Good.
03:02Good.
03:03Two.
03:04Now, good.
03:05Half range of motion, everybody.
03:07Beautiful.
03:08Alex, I'm coming over here for you.
03:11Do me a favor.
03:12Squeeze your glutes.
03:13Tuck your pelvis ever so slightly.
03:14Good.
03:15James, same thing.
03:16Tuck that pelvis.
03:17Ah, there it is.
03:18Yes.
03:19Abs in.
03:20Abs in.
03:21Good.
03:22Nice, Patrick.
03:23Beautiful.
03:24Give me half range.
03:25Smaller.
03:26Right here.
03:27Yep.
03:28Yeah.
03:29Make that chest work.
03:30Come on.
03:31You guys got this.
03:32Almost there.
03:33Almost there.
03:34And rest.
03:35Lovely.
03:36Okay.
03:37Lunge with a wide grip row.
03:40You're going to start with those heavy weights.
03:42You're going to take your right foot forward.
03:43Bend at that knee.
03:44Lay your tummy on top of the thigh.
03:46The palms are facing the body.
03:48You're going to squeeze your shoulder blades together and lower the weights back down.
03:5330 seconds with the heavy.
03:5430 seconds with the light.
03:56Here we go.
03:57Squeeze.
03:58And lower.
03:59Control them.
04:00Abdominals are in tight.
04:02You have a 90 degree angle in that front leg.
04:05The back heel is off the ground.
04:08Everything is working.
04:10We're going to talk about it.
04:11So Sam, do me a favor.
04:12Bend this leg even more.
04:14Step this leg back a little further.
04:15There you go.
04:16Did you see that?
04:17She just laid her tummy right on top of her thighs.
04:19And she is squeezing those shoulder blades like she's pinching a pencil.
04:23That's gorgeous.
04:24She's sculpting her back.
04:26Three.
04:27Two.
04:28Grab those light weights.
04:29You guys, make it quick.
04:30Make it quick.
04:31Right back into it.
04:32So what we're doing is what we call a drop set, you guys.
04:35You're going from a heavy set of weight to a light set of weight with no rest.
04:40You get more volume.
04:41That means you work your back more.
04:43You get faster results.
04:44Let's go.
04:45I want to see that squeeze.
04:46James, draw that belly in.
04:47No, lay forward.
04:48There you go.
04:49Yes.
04:50Shoot energy back here.
04:51Beautiful.
04:52Three.
04:53Two.
04:54One.
04:55And rest.
04:56Okay.
04:57We're coming down on our back.
04:58We're going to a chest fly.
04:59Make sure you've got your heavy and your light right next to you.
05:01You're going to lay down on your back.
05:03Knees are bent.
05:04Lower back is pressed into the ground.
05:06You're going to open and close right over the chest.
05:10Three.
05:11Two.
05:12One.
05:13We open and close.
05:14Really squeeze.
05:15Control those weights on the way down.
05:17Squeeze on the way up.
05:18I want to see it.
05:19Let's talk about it.
05:20Beautiful.
05:21So, Charisse has lighter weights, but she's actually still going full range of motion,
05:28which is great.
05:29Good.
05:30Keep squeezing.
05:31Love it.
05:32Darlene, how you doing?
05:33Awesome.
05:34Oh, do me a favor.
05:35Engage and shove your back into the ground.
05:38Oh, beautiful correction.
05:39Four.
05:40Three.
05:41Two.
05:42Sit up.
05:43Grab those light weights and get right back down on your back.
05:45Do it quick.
05:46Do it quick.
05:47And we're right back in.
05:48Nice, Alex.
05:49So, same thing.
05:50Engage here.
05:51Press down.
05:52Yes.
05:53So, you see this?
05:54I cannot get my hand under his back, which is exactly what I want.
05:57I want your lower back pressed down so your abs are engaged and he's squeezing his pecs
06:02every time he comes up.
06:03We're almost there, you guys.
06:05Last little bit.
06:06Come on.
06:07Press that lower back down, James.
06:08Yes.
06:09Good.
06:10And exhale at the top.
06:12Almost there.
06:13Beautiful.
06:14Come on up.
06:15We're going to grab our resistance band.
06:18Hold the handles.
06:20You're going to grab the band in the center.
06:23You're going to hold it out in front of you.
06:25In front of your forehead.
06:26One arm at a time.
06:27You're going to pull side to side.
06:30We're squeezing those lats.
06:31Here we go.
06:32Three.
06:33Two.
06:34One.
06:35We squeeze and control it up.
06:38Squeeze.
06:39And up.
06:41Shoo.
06:43Press those shoulders down your back.
06:45Abs are engaged.
06:47You're working on those lats.
06:51Those are those wings.
06:53The big muscles that run down your back.
06:55Squeeze it.
06:57Abs in.
06:58Abs in.
06:59Now, both arms together.
07:02Here.
07:03And control.
07:04Squeeze.
07:05Control.
07:06Press.
07:07You should feel all of this engage right in here.
07:13Good.
07:14Tummy is tight.
07:15She is squeezing right in here.
07:17You feel that?
07:18I feel it.
07:19I feel it.
07:20I'm working.
07:21Every single time, you guys.
07:22Every time.
07:23Squeeze.
07:24Beautiful, Darlene.
07:25I want you to focus today.
07:27I want you to drive through every single minute of this workout.
07:31Let's go.
07:32And rest.
07:33Set it down.
07:34We're from the top.
07:35Coming down for push-ups.
07:36Everybody down.
07:37Get water if you need it.
07:39We're going to come up onto those hands.
07:42Abdominals in.
07:43Let's go.
07:44Down.
07:45And up.
07:46We're still breathing.
07:47We're having fun.
07:48We are.
07:49Yes.
07:53There they go.
07:54They're waking up.
07:55It's harder this time.
07:56It's supposed to be.
07:58Welcome to Fix Extreme.
08:00Alex, what's going on here?
08:01Lift that pelvis ever so slightly.
08:03So lift everything.
08:04Good.
08:05Tough.
08:06Excellent.
08:07Head is in line with the spine.
08:09Everything is working.
08:10Come on, guys.
08:11Switch it.
08:12Half range of motion.
08:13Half range of motion.
08:14That's all right.
08:16Dropped out of it for a split second and got right back in.
08:19Beautiful.
08:20Tight, tight, tight.
08:21Come on.
08:22You got this, guys.
08:23That's it, Patrick.
08:24Fight for it.
08:25I want you to fight.
08:26When it burns, I want you to push harder.
08:28You don't give up.
08:29You push through it.
08:30Through every single minute.
08:31Let's go.
08:32Yeah.
08:33Make that chest work.
08:34Come on.
08:35You guys got this.
08:36Abs in.
08:37Abs in.
08:38Come on, Patrick.
08:39You got it.
08:40Almost there.
08:41Three, two, one, and rest.
08:44Good.
08:45Come on up.
08:46Lunge with a wide grip row.
08:48Grab those heavy weights.
08:49This time.
08:50Yes.
08:51Left leg's coming forward.
08:53Abdominals in.
08:55Lay that tummy on top of the thigh.
08:57Here we go.
08:58Three, two, one.
09:00Squeeze.
09:01Bend down.
09:02Squeeze.
09:03Pinch those shoulder blades.
09:05Make it all work for you.
09:07Sculpt that body.
09:09When you start to get tired, I want you to think about why you started.
09:13I want you to think about where you're going to be in 21 days.
09:16Think about those extreme results that you're working towards.
09:20Dial in that nutrition.
09:21Dial in these workouts and push harder.
09:24You've got this.
09:25That's beautiful, Sam.
09:27Good.
09:28One more right here.
09:29And switch it out.
09:30Lightweight.
09:31Make it quick.
09:32Let's go, Patrick.
09:33Get right back into that.
09:34Beautiful.
09:35So, look at this.
09:39His torso is forward.
09:41He's hinged forward from the hips.
09:42Tummy on top.
09:43But his chest is still lifted.
09:44He's not rounded in his back.
09:46He's not collapsed.
09:47Head is completely in line with his spine.
09:50I could lay a ruler on his back and it would all touch along the spine.
09:55That's what you've got to focus on.
09:57Let's go.
09:58Almost there.
09:59Yes.
10:00And set him down.
10:02Grab those heavy weights for flies.
10:04Come on.
10:05We're going.
10:06No rest, you guys.
10:0730 minutes.
10:08We've got to drive through this.
10:09Arms up.
10:10Three.
10:11Two.
10:12One.
10:13Here we go.
10:14Open.
10:15And squeeze.
10:17Still think about engaging your abs.
10:19Press that lower back down.
10:21Yes, we're focusing on the chest.
10:23But the abdominals are always working, always protecting the back.
10:29Make sure you breathe.
10:31I don't want you holding your breath on this.
10:34Squeeze.
10:39Yes.
10:40Almost there.
10:42And sit up.
10:44Switch it out.
10:45Grab those lighter weights.
10:46We're right back into it.
10:48And open.
10:51Everything you've got.
10:53We can do anything for 60 seconds.
10:55So push.
10:57You take this one minute at a time.
11:00One workout at a time.
11:02You're going to have the body you always want.
11:05And breathe.
11:06Keep going.
11:07I want to see it.
11:08We got it.
11:09We got it.
11:10Keep breathing.
11:11Keep pressing.
11:14And beautiful.
11:16Rest.
11:17Come on up.
11:18Grab that resistance band.
11:19Hold the handles.
11:21Band lat pulls.
11:22Make that back work.
11:24Grab it in the center.
11:26Arms in front of your head.
11:28Feet are hip width apart.
11:29Here we go.
11:30Squeeze.
11:31And control it up.
11:34Squeeze.
11:35So the band is slightly in front of your forehead so that when you pull it down it doesn't smack you in the head.
11:41Squeeze.
11:42Squeeze.
11:43Squeeze.
11:44Squeeze.
11:45Make sure those arms are straight.
11:46You start to bend the arms.
11:47You're going into the tricep.
11:48Those are coming later.
11:49We're working the back right now.
11:50And both arms.
11:51Squeeze.
11:52Squeeze.
11:53Exhale as you pull.
11:54Focus.
11:55We got this.
11:57Who's burning?
11:58We're all burning, Cherie.
11:59That's it.
12:00She's like, is it just me?
12:01No.
12:02No.
12:03No.
12:04No.
12:05No.
12:06No.
12:07No.
12:08No.
12:09No.
12:10No.
12:11No.
12:12No.
12:13No.
12:14No.
12:15No.
12:16No.
12:17No.
12:18No.
12:19No.
12:20No.
12:21No.
12:22No.
12:23marrying.
12:24No.
12:25No.
12:26No.
12:31No.
12:32And.
12:33Rest it right there.
12:34Set that down.
12:35Okay.
12:36Moving on to shoulders.
12:37I want you to grab your heavy set of weights.
12:39Load them up at the shoulders.
12:40Your palms are going to face forward, so facing the TV.
12:43You're just going to press up overhead and control them down.
12:47Yeah?
12:48Here we go.
12:49Three, two, three.
12:51One, 30 seconds with those heavy, 30 seconds with the light.
12:58Breathe.
12:59Now, as you press those weights up, think about pressing your shoulders down.
13:04Let's look at it.
13:05Sharice is driving those weights up, but you see her shoulders are not coming up.
13:08Do me a favor.
13:09Let your shoulders come up on this one.
13:11None of that.
13:12That doesn't feel good.
13:13Beautiful.
13:13Go ahead.
13:14Go back.
13:15Excellent.
13:16Good.
13:16Let me see.
13:17Patrick, stand up tall.
13:19There you go.
13:20Exhale.
13:20Blow it all out.
13:22And switch it out.
13:23Switch it out.
13:24Let's go.
13:24Grab those legs.
13:25I want to see it faster.
13:26I want you to move fast through that change, you guys.
13:28That's not a break.
13:29That's a set them down, pick them up, and go.
13:32Come on.
13:32Abs in.
13:33Now, if you start to get tired, do me a favor.
13:35Give it a little hop.
13:36Show them how they can use their legs.
13:38It's small.
13:39He's just bending those legs.
13:41Just using a little force to drive it up.
13:43Whatever you got to do to get through with proper form, go for it.
13:47Beautiful.
13:47Almost there.
13:48Come on.
13:48Stick with it.
13:50And rest.
13:52Love it.
13:53Let's work those abs.
13:55Twisted abs.
13:56So, we're going to use a heavy weight for this one.
13:58You're going to hold it on either side.
14:01Sitting up tall.
14:02Abs are in.
14:02As you twist, you're going to extend your leg up, center, and then go other side.
14:08Yeah?
14:09Three, two, one.
14:12Here we go.
14:12We twist and extend center.
14:15Extend center.
14:18Blow that air out as you twist.
14:21Get that leg as straight as you can.
14:23Again, if you need to modify, follow Cherise.
14:27She's just ever so slightly extending the leg out on the ground.
14:31She's just not lifting up.
14:33Beautiful.
14:34James, get those shoulders out of your ears, buddy.
14:38Shh.
14:38You got it, James.
14:41Come on now.
14:42Keep going.
14:44Good.
14:44Twist.
14:46Squeeze it.
14:48Come on.
14:49You got this.
14:50Woo.
14:52We're almost there, you guys.
14:54Keep rotating.
14:56I love it.
14:58Make it work for you.
14:59Shh.
15:01Breathe.
15:02Exhale as you twist.
15:04Last 10 seconds right here.
15:06Stick with it.
15:06You feel those squads working?
15:09Yeah.
15:10We're never just working one thing.
15:13And rest.
15:15Love it.
15:15Grab that resistance band.
15:17Come on up.
15:18So we're going to go to a post-delt fly.
15:20I love this one.
15:21So same grip, but this time the band is extended straight out in front of you.
15:25Arms are straight.
15:27The squeeze is coming from behind your back.
15:29You're going to pull it all the way open and then control it as it comes in.
15:3330 seconds like that and we have a 30-second fold.
15:36Here we go.
15:37Three, two, one.
15:40Squeeze.
15:41Control it in.
15:43Lock those elbows out.
15:46Make that squeeze come from behind your shoulder blades.
15:49Let's talk about it.
15:50Sam, I'm going to come over to you.
15:51Straighten your legs a little bit for me.
15:52There you go.
15:53Come on over here, Bart.
15:54Let's take a look.
15:55So her arms are straight.
15:57Her wrists are fully extended.
15:59And this squeeze is coming from her back.
16:01That's gorgeous.
16:02Keep going.
16:04And squeeze.
16:05You feel that right behind the shoulder blades?
16:07That's what I want.
16:08Stick with it.
16:09Now, everybody, extend out.
16:11Hold.
16:11Good.
16:12Rotate those elbows up ever so slightly.
16:14Yes.
16:15And squeeze.
16:16Look at her shake.
16:16You should be shaking.
16:18Everything is working.
16:19Patrick, how you feeling?
16:21Same thing.
16:22Rotate up.
16:23Yeah.
16:23Yes.
16:24Beautiful.
16:26Stick with it, you guys.
16:27That's awesome.
16:28Abs in.
16:28Shoulders down.
16:29Get it off your chest for me.
16:30So bring your arms forward ever so slightly.
16:32Bend just a tiny bit.
16:33Feeling this.
16:34Come on.
16:35Four.
16:36Three.
16:37Two.
16:39One.
16:39And rest.
16:41Love it.
16:42Dolphins.
16:43Okay, you guys.
16:44You can use a towel for this if you'd like.
16:47We're going to go forearms on the ground.
16:49We're starting in a plank position.
16:51Abdominals in.
16:52So we're working the stomach.
16:53You're going to drive the hips back and up towards the ceiling.
16:56And then you're going to flatten out into a plank.
16:58Okay?
16:59We've got it for 60 seconds.
17:01Here we go.
17:01Up in plank.
17:02Three.
17:03Two.
17:04One.
17:04Drive the hips back.
17:06And flatten out.
17:08Drive them up.
17:10Flatten out.
17:12Press back.
17:13Make sure you're drawing that belly button tight into your spine.
17:17Let's talk about this, Sharice.
17:26We're going to have a little look at you.
17:27So she's not driving back quite as far, but definitely still engaging that core.
17:33Squeezing.
17:34Her shoulders are working, too, as she presses back.
17:36I'm sure she loves me for this right now, right?
17:39Come on.
17:39I love you always.
17:40Squeeze.
17:41Make it work.
17:42Yes.
17:43Beautiful, Darlene.
17:44Do me a favor.
17:45Separate your hands just a little bit.
17:47Yes.
17:48Excellent.
17:49Driving all the way back.
17:50That tailbone is driving back.
17:51Her abs are engaged.
17:53And then she flattens out beautifully into that plank.
17:56Her head stays in line with her spine the entire time.
18:00That's what I want to see from you.
18:02Come on.
18:02Push.
18:02Give me one more, you guys.
18:05Awesome.
18:05Come on back up.
18:08We're back to that shoulder press.
18:10Move that towel out of your way.
18:12Heavy weight.
18:14Come on.
18:15Here we go.
18:17Three, two, one.
18:19You still with me?
18:20Come on.
18:21Stick with me here.
18:23Let's go.
18:25We're sculpting sexy shoulders.
18:27Strong shoulders for my guys.
18:30Exhaling as you press up.
18:32You want extreme results?
18:36You're going to have to do an extreme workout, which means you're going to have to push through
18:40the entire 60 seconds.
18:43You're going to have to tap into that fire.
18:45You're going to have to use it to fuel you and to push through these to dig a little deeper.
18:51And here we go.
18:52Switch it out.
18:54Come on.
18:55I'm back in it.
18:56You should be too.
18:58Keep breathing.
19:00That is important.
19:01And draw those abs in.
19:06We're almost there, you guys.
19:09Press those shoulders down just because you're driving the weights up.
19:13Press those shoulders down.
19:15Almost there.
19:18And rest.
19:20Beautiful.
19:20Set them down.
19:21Come on down for those twisted ab extensions.
19:24We're using our heavy weight for this.
19:26Full minute with that heavy weight.
19:27Hold it on either side.
19:29Here we go.
19:29Twist and extend.
19:32Center.
19:34Extend.
19:35Center.
19:35Everybody do me a favor and point your toe as you extend that leg.
19:39We've got some dancers in here.
19:41Show me that pointed toe.
19:43Blow that air out as you twist.
19:45Work in the entire core, you guys.
19:51Rectus abdominis.
19:52The obliques.
19:54The transverse abdominis.
19:55What does that mean to you?
19:57That means you are sculpting that sexy six pack.
19:59You may start to feel your hip flexors a little bit.
20:02Those are working as well.
20:03If you need that break, you just sit up tall.
20:06And then you sink right back in.
20:07And you keep going.
20:09Come on, guys.
20:14James, I'm coming for you.
20:16Show me.
20:17There it is.
20:18That's it.
20:19I want that chest lifted even as you twist.
20:21Tap that weight side to side.
20:23Good.
20:24Beautiful.
20:25Relax the neck.
20:27Good.
20:27That's much better.
20:29And rest, you guys.
20:31Lovely.
20:32Post-delt fly with that band.
20:34Hold the handles.
20:36Grab the band in the center.
20:38Let's make that back work.
20:39Here we go.
20:41Three.
20:42Two.
20:44One.
20:44We're going to squeeze.
20:46Control.
20:47These don't have to be rushed.
20:50Squeeze it.
20:51Feel it all working in your back.
20:54Exhale as you open.
20:57Straight arms as you pull.
20:59Extend those wrists.
21:03Beautiful.
21:04Keep breathing.
21:06Feels good.
21:07It's a hurt so good.
21:09Come on.
21:09You've got to challenge yourself.
21:11If you want to see change, you're going to have to challenge yourself.
21:15Here we go.
21:16Hold it open.
21:17Hold and breathe.
21:19Yes.
21:20Sexy shoulders.
21:21Sexy back.
21:23Shh.
21:24Yes.
21:25Whatever you've got to think about.
21:26I want to see form.
21:27Whatever it takes to get you through it.
21:29That's gorgeous.
21:30You got to push.
21:31Yes.
21:32Small bend in that elbow.
21:33Yes.
21:34Yes.
21:35Alex.
21:36Fabulous.
21:37I love it.
21:38Patrick, y'all are looking beautiful.
21:40Oh, Sam is shaking like a leaf.
21:42Stay there.
21:43Stay there.
21:44Stay there.
21:45And rest.
21:47I love it.
21:48Let's do some dolphins.
21:49Nicely done, you guys.
21:51Okay.
21:52Come on down on those forearms.
21:53That's awesome.
21:54Okay.
21:55In the plank.
21:56Let's make that tummy work some more.
21:58Everybody up.
21:59Three, two, one.
22:02Drive it back.
22:04Flatten it out.
22:05As you drive back, you're going to feel those shoulders work.
22:10But in that plank, you're going to feel your core.
22:13Shh.
22:15Keep breathing.
22:17Shh.
22:18Feels good.
22:20Know you're doing something good for yourself right now.
22:24Come on.
22:27Don't let that chest float past your hands.
22:30Let it hover right above.
22:32In this 30 minutes, this 30 minutes is all about you.
22:35Know that you're doing something good for yourself right now.
22:39And that's going to translate into the rest of your day.
22:41You're going to be more focused at work.
22:43You're going to feel good.
22:44You're going to be a better parent.
22:46It's all things that are important.
22:47This is not just about the way you look.
22:49This is about improving your life.
22:51Get focused.
22:52Dial in.
22:53And let's finish this.
22:54We're almost there, you guys.
22:55Come on.
22:56Breathe through it.
22:57Drive those hips back.
22:59Yes, Sam.
23:00Gorgeous.
23:01And rest.
23:03I love it.
23:04Let's work those biceps.
23:06Come on up.
23:06Grab your heavy weights.
23:07We're going into a hammer curl.
23:10Standing tall.
23:12Arms are at your side.
23:13Nice and easy.
23:14We're going to curl it up and down.
23:16You got this.
23:16Here we go.
23:18Three, two, one.
23:21Squeeze.
23:22And down.
23:23We're hitting every part of your upper body today.
23:27Yes.
23:28No momentum here.
23:30Nothing in the torso moving.
23:33No swinging.
23:34This is controlled.
23:35It's all coming from that bicep muscle.
23:38Yes.
23:39Good.
23:40Keep squeezing.
23:42Blow that air out as you control that lift up and control it on the way down.
23:48Almost there.
23:50And switch.
23:51Grab those light weights.
23:52Keep it going.
23:53Keep it going.
23:55Yes.
23:55Push through this 60 seconds.
23:59Make it work for you.
24:01Don't let the weight control you.
24:03You control it.
24:04We've got this.
24:05Look at that bicep.
24:06We've got to sculpt it.
24:08Yes?
24:10Yes.
24:11Keep going.
24:13Don't stretch, you guys.
24:14This is our last round of stuff, okay?
24:17Last group of exercises.
24:18And rest.
24:22Okay.
24:23We're going to have a seat.
24:24We're going to work those triceps.
24:26Tricep dips.
24:27You're going to have a seat on the ground.
24:28You can angle your fingers out slightly.
24:30The key here is to get your hips up as high as you can.
24:34You're going to bend the elbows, drop down, and extend up.
24:38You got that?
24:39Two, one.
24:4030 seconds like this.
24:42Good.
24:43Sam, turn your fingers in slightly for me.
24:45There you go.
24:46Yes.
24:47Now, the only reason your booty drops towards the ground is because you're bending your elbows.
24:53It's not because you're dropping your pelvis.
24:56Bend those elbows.
24:57Make the back of the arms work.
25:00No one wants to see this thing flapping in the wind.
25:02You got to tighten it, right?
25:03Let's go.
25:04Bend low and extend.
25:07Down and up.
25:09Press up through the palm of your hand.
25:11Now, everybody extend one leg up.
25:1315 seconds right here.
25:15Down and up.
25:16Let's go.
25:18And up.
25:19Patrick, drive those hips up higher.
25:22James, drive those hips up higher.
25:26And switch legs.
25:28Keep going.
25:2915 more seconds.
25:30Down and up.
25:31Come on.
25:32Push.
25:33Drive up through the palms.
25:38Exhale as you press yourself up.
25:39Almost there.
25:41Almost there.
25:41Almost there.
25:42And rest.
25:44Lovely job.
25:45Come on up.
25:46Woo!
25:47You guys are going to love me for this one.
25:48Okay.
25:49Grab a heavy and grab a light so you have them both right next to you.
25:52We're working the bicep.
25:54Concentration curl.
25:55So, your legs are wide.
25:57Toes are turned out.
25:58You're going to sink deep into a sumo squat.
26:01You're going to grab that heavy weight.
26:02Place the elbow on the inside of your thigh.
26:0530 seconds with the heavy.
26:0730 seconds with the light.
26:09You're never coming up out of that squat.
26:10Okay?
26:11Here we go.
26:12Everybody down.
26:133, 2, 1, and squeeze.
26:18Chest is up.
26:20Abdominals are in.
26:22Squeeze it.
26:23Let's talk about this now.
26:25I know your legs are probably tired.
26:26They've been working, yes?
26:28All week long.
26:29I don't care.
26:30Make them work more.
26:32Welcome to extreme.
26:34Squeeze it, Cherise.
26:35You got it, baby girl.
26:39I love you guys.
26:40I got to make you work.
26:41Let's go.
26:42Darlene, that's gorgeous.
26:443, 2, set it down.
26:46Grab that light.
26:47Right back into it.
26:48Come on, Alice.
26:49I saw that.
26:50You took a quick little cheat break.
26:52It's okay.
26:52Abs in.
26:53If you absolutely need it, you take it.
26:55Good.
26:57Relax.
26:58Drop your chin.
26:58Yeah.
27:00Try to find the balance between being relaxed and not tense and gripping and still isolating
27:06that bicep and making it work.
27:09You're breathing.
27:10Breathe.
27:11You got to breathe through the hard stuff.
27:13Patrick, that's gorgeous.
27:14I love it.
27:15Sam, awesome.
27:16Everybody rest.
27:18All right.
27:19Tricep kickbacks.
27:21Shake those arms out just a little bit.
27:23We're going to grab the heavy weights.
27:25Move.
27:26Feet are hip-width apart.
27:28Abdominals are drawn in tight.
27:29Bend the knees.
27:30Bend at the waist.
27:32Take those weights in front of your shins.
27:34Now draw them up onto either side of your torso.
27:36From here, you're going to squeeze and kick those arms back and let it come in.
27:41You've got 30 seconds with your heavy, 30 seconds with your light.
27:44Here we go.
27:45Draw it up and back and in.
27:48I really want you to take that squeeze at the top.
27:53Blow that air out as you extend back.
27:55Make sure you're holding your tummy in tight to protect your back.
27:59Sam, let's show them, baby girl.
28:01Come on over here.
28:02Look at this tricep working.
28:03Sam will be taking the stage in five weeks for her first bikini competition.
28:07She has to have everything shredded and sculpted and cut.
28:11Everything's got to work.
28:12She knows how to do it.
28:13We're getting there.
28:15Yes.
28:16Good.
28:17One more like this.
28:19Good.
28:20Switch it out to those lights.
28:21Right back in.
28:22She doesn't lose any time.
28:23Look at that.
28:23Right back in.
28:24She never even loses this position.
28:26Abs are in tight.
28:27Her back is flat.
28:28She has one long line from her head all the way down to her tailbone.
28:32That's what I want to see from you.
28:34Squeeze it.
28:35Don't ever let anyone tell you, you can't shape a certain part of your body.
28:39Oh, I've had kids.
28:40I can't shape my stomach.
28:41Oh, I'm a girl.
28:41I can't shape my arms.
28:43Yes, you can.
28:44You just have to do the work.
28:45Let's go.
28:47And everybody rest.
28:48Shake it out.
28:49We're back to hammer curls.
28:50Last round.
28:51Let's do this.
28:53Yes.
28:53I knew that would get them excited.
28:54Grab those heavy weights.
28:56Hammer curls.
28:57Three, two, one.
29:00Curl and lower.
29:03Home stretch.
29:04Let's push through right now.
29:06When you're getting tired, when you're starting to think, maybe I've done enough.
29:10Do I have to do the last round?
29:11Yes, you do.
29:13You have to finish.
29:1430 minutes.
29:15Everything you've got.
29:16Every day for 21 days.
29:18Yes.
29:19And then when you finish, you're going to go and you're going to fuel your body with that dialed in nutrition.
29:24Focus nutrition for 21 days.
29:27We've got this.
29:28You will thank me later.
29:30I promise.
29:31And switch it out.
29:32Grab those light weights.
29:33Here we go.
29:35Squeeze.
29:37How you feeling?
29:38Good.
29:39Yeah?
29:39That wasn't loud enough.
29:41How you feeling?
29:42You still got to have fun when you work out.
29:47Squeeze it.
29:48Don't cry.
29:51Squeeze it.
29:53Almost there.
29:54Almost there.
29:57Breathe through it.
29:59Last one right here.
30:01And yes.
30:02Set them down.
30:03That exercise is done.
30:04Come on down.
30:05And tricep dips.
30:07Hips up and down and up.
30:11Down.
30:12Control this.
30:14Let's look at it.
30:15Patrick, I'm coming.
30:17Go ahead.
30:18Down and up.
30:19Gorgeous triceps.
30:20Look how sculpted they are.
30:21He's shredded.
30:22He's got a nice little fan going on there.
30:24Do you see the only reason?
30:25He's not going booty to the ground.
30:27He's going as far as his elbow and his shoulder will let him go.
30:31And then he is squeezing the heck out of his tricep as he drives up.
30:35This doesn't have to be huge range of motion.
30:38Get ready to put that leg up.
30:39And go.
30:40Leg up.
30:41Now, you're going to feel this a little bit more in your one tricep.
30:45Yes?
30:46A little more focused on the side that the leg is up on because it has to do a little more work.
30:50Let's go.
30:51Come on, guys.
30:52And three, two, switch.
30:55Switch it out.
30:56Switch it out.
30:57Let's go.
30:58Push.
30:59Drive through.
31:01Yes.
31:02We're all here.
31:03We're doing this together.
31:06Let's go.
31:09Last one right here.
31:11And rest.
31:12Come on up.
31:13Concentration curls on the other side.
31:15Grab that heavy and that lightweight.
31:17Legs wide.
31:18Toes out.
31:19Abs in.
31:20Drop low.
31:21Grab that heavy.
31:22Three, two.
31:23Here we go.
31:24Up and down.
31:26Up.
31:28Tall.
31:28Lift that chest.
31:30Pull the booty under you.
31:32Press those heels into the ground.
31:34Keep squeezing.
31:37You guys got this.
31:39You're going to finish it strong.
31:41Stronger than you were yesterday.
31:43That's all I ask.
31:45Push just a little bit harder every single day.
31:49Almost there.
31:50Get ready for that switch.
31:52Here we go.
31:53Switch it out.
31:55Keep breathing.
31:56Keep squeezing.
31:58Let's look.
32:00Hey Alex, do me a favor.
32:02Turn your toes out ever so slightly.
32:04Yes.
32:05This flexibility might not be as great as some of the girls or the dancers.
32:09But he's still shoving that turn out just a little bit.
32:11Still tracking the knee out over the toe.
32:14Abs in.
32:14His chest is up.
32:16That elbow is just locked into his inner thigh.
32:18So that he isolates that bicep.
32:21And rest.
32:23I love it.
32:24Last move.
32:25Last move.
32:26Let's make it count.
32:28Tricep kickbacks.
32:29Grab those heavy weights.
32:31Set those feet up.
32:32Hip width apart.
32:33Here we go.
32:34Drop into it.
32:36Three.
32:36Two.
32:37And throw them up.
32:39Kick them back.
32:40Stay right here.
32:42Fix extreme.
32:44We got this.
32:46Everybody's working through this 60 seconds.
32:48Nobody quits.
32:49And drive through this entire minute.
32:54You got it.
32:57Exhale as you extend.
33:01You've got this.
33:03Keep breathing with me.
33:07And switch it out.
33:09Come on.
33:10I'm sticking with you guys.
33:11I'm taking you through it.
33:12Let's go.
33:13Abs in.
33:14Back flat.
33:16Head in line with the spine.
33:18It hurts.
33:19It burns.
33:20I'm burning too.
33:21I know it.
33:22But guess what?
33:22I'm going to finish it right here with you.
33:24I'm going to push you.
33:25I'm going to push you every day for 21 days to challenge yourself.
33:30You've got it.
33:30And I'm going to make sure you finish it.
33:33Let's go.
33:36Last one.
33:37Oh, there it is.
33:39Nicely done.
33:40Okay.
33:41Let's stretch that out.
33:42Beautiful.
33:43Take one arm across the chest.
33:45Guys, I want to see those guns of yours.
33:47Take pictures.
33:48Post them.
33:49Hashtag them.
33:5221DFX.
33:52Let me see what you're working on.
33:55Take one arm up over your head.
33:57Grab the elbows.
33:57Stretch the triceps.
34:00Pull down.
34:01Really feel that in the back of the arms.
34:03Switch.
34:05Keep breathing even through this stretch.
34:07Release it.
34:10Interlace the fingers.
34:11Pull down.
34:11Open up the chest.
34:16And give me one big inhale up right here.
34:20Exhale it out.
34:22Nicely done.
34:23You killed it.
34:24I will see you next time.
34:26Great work.
34:27Great work.
34:28Yeah.
34:28Yeah.
34:29Good stuff.
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