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00:00Welcome, team. This is cardio conditioning. We saw this format in week one, and the good news is
00:19we're going to see all the same exercises this week that we saw in week one. I did this on
00:23purpose because I do want to see how much better our endurance has gotten in these last couple of
00:29weeks. So super excited to hit this workout. The team is ready to go. Let's get started with this
00:34warm up. Feet shoulder width apart, sitting back and down into the bottom of our squat,
00:38standing strong to the top. And this is our warm up here. So if you don't feel like you quite can
00:43get into that range of motion yet, that's okay. As we start getting those legs moving, you can start
00:47sinking down lower and lower into the bottom of that squat. But I do want you to keep the chest tall
00:52and have your knees pointed in the same direction as the toes as you sit the butt back. Give me two
00:57more, and we're just going to add an overhead range of motion. On this next one, we stand up to the top,
01:04raise those arms up above the head, sit back into that squat, stand and arms down. Let's go again.
01:10Reach, squat down, stand and down. I always love this one, warming up the shoulders, hips, knees, ankles.
01:19Need to warm up those joints before we start hopping around in today's cardio conditioning.
01:23Last one right here. Reach and down. Very nice. Let's go heel to toe. Heel to toe. In today's
01:33workout, we have the four five-minute blocks. Remember, we started each five-minute block with
01:39one minute of a pre-exhaustion move, those step jacks, two full jacks, and then we had a finisher
01:45move for the last minute. So that middle section is where we have the three-move circuit. So we already
01:51know the format, what the pre-exhaustion is, what the finisher is. We're going to talk about those
01:55three movements at the top today and really get into this workout. So shake it out for just a moment.
02:01Let's talk about those three movements that we're going to see. Sitting your hips back and down,
02:05we have lateral bound, up and over to the side, nice and light. And that modification is going to be
02:10to step out to the side, take out that impact. Then we go to a reverse lunge to a knee drive,
02:16big step back, knee drive up. Same thing on the other side. And finally, we will hit speed squats.
02:23It's 20 seconds each move, three times through, no rest. Remember, our pre-exhaustion move was at
02:28step jack to full jack on my cue. Let's get started with this first minute of our first five-minute
02:35block. Step jacks in three, two, one. Let's go. Out, out, out. So right here, we get to start building
02:43in to this block. Get the arms and legs moving. Get some energy through our body. Nice job.
02:52All right. I'm going to say full jack. If you need to just pick up the pace on this, you can. Let's go.
02:58Nice. So if you're not jumping, don't jump. Stick with that step jack. Pick up the pace.
03:02Stay nice and light on the feet here. Nice job. And step jack, go. On my cue. Listen. Respond as quickly
03:12as you can. Also safely, right? Yep. Takes you another step. Then that's okay. Perfect.
03:20Perfect. And full jack, go. Up. Last little part here. And then we're going to head into the circuit
03:30of those three movements. Ten seconds left. In three, two, one. And time. Take a second to set
03:40yourself up for lateral bound. Three, two, one. Let's go. Sit the hips back, up and over to the side.
03:45Soft landing. Nice. Use those arms to give yourself a little bit of momentum up and pick a pace
03:54that you can maintain. Now through this entire workout, if we feel like we need to slow down
04:00or stop for a second, catch our breath, feel free to do that. Three, two, one. Reverse lunge. Step back.
04:08Knee drive over to the other side. Nice job. Get nice and low into that reverse lunge. Find that
04:15range of motion that challenges you. Nice work. Yes legs. That's right. Like they're just starting
04:24to warm up. To wake up. Speed squat. Three, two, one. Let's go. Drop it down. Stand tall.
04:32Now we can slow this down if we want to. Speed it up. You meet yourself where you're at today.
04:39This has been one time through each of the three movements. We're going back to that lateral bound
04:43for a second round. In four, three, two, one. Step out to the side. Set up and go.
04:52Nice. I love this workout too because it challenges our brain to think about how to best transition
04:59between the movements as well. We start to get more and more reps done. As we know, it's coming next.
05:07Reverse lunge in three, two, one. Step back. Knee drive up. Yes. Halfway through this first block.
05:20Stay quick. Stay strong. Like I said, you need to rest. Stop. Take a couple of deep breaths. Get back into it
05:28when you can. Three, two, one. Speed squat. Go. Go, go, go. Nice. Sit the hips back.
05:37We got one more time in this circuit. Don't forget about our one-minute finisher at the very end of
05:44this block. Stay strong. Going into lateral bound in three, two, one. Step out to the side.
05:52Set yourself up. Go. Nice. Five, sir. Come on. Use those legs. Use those arms. Full body action.
06:03Booty's burning. Booty's burning. Last time for each exercise. Reverse lunge in four, three, two, one.
06:13Step back and up. It should take us just a second to transition. Get our body aware of what that next
06:22thing is. Nice job. Whip that knee up to your chest. Stand up a little bit faster. Nice. Speed
06:31squat in four, three, two, one. Go. Last time. 20 seconds here. And then we're going into that jog.
06:42So dump back down after this. Stay focused. We got one more minute after this. Less than 10 seconds
06:47to go here. Jogging in three, two, one. Go. Jog. Nice. Pump those arms. Keep that hurried
07:00up. I want to see energy and focus through this jog. Last time, week one, it was more like
07:06a little bit of a back off and a rest time. Now I want to see more focus and pushing yourself
07:10even as we hit this jog. High knees. Go. Nice. A few seconds here. Really sprint it out.
07:22Breathe through it. And jog. Nice. Don't stop. Don't stop. Don't stop. I like when you say jog.
07:32Give us that little bit of rest time, but we are going to sprint to this finish line to finish
07:38up this first block. And go. Good. All the way to the end. Last for 10 seconds. Get those
07:49knees higher. In three, two, one. Time. Walk it off. Walk it off. Take a deep breath. Bottom of the lungs.
08:02Keep those legs moving. Every time our muscles are working through the legs, helping blood pump back up
08:11into the heart. That helps our circulation. Helps us recover. So breathe for just a moment. Take a small
08:20sip of water. Get that heart rate back under control. We're going to talk about the next three exercises
08:26for the next block. All right. Same pre-exhaustion. Same finisher. Let's talk about that middle section.
08:32Knee grabs. Coming down to the floor. Arms up. You're swinging the arms forward. Grabbing the knees
08:36into the chest. Feet are flat on the floor. Lock it in. All the way back out. Modification is going to be
08:42hands to the top of your thighs. Sliding up to the knees. And back down. Keeping that lower back on the
08:48floor. From there, we'll go hands behind us. Hips up. Reaching for the opposite toe. Woo. And then
08:56we'll flip over into a fan favorite. Mountain clown. That was smooth transition right there. Smooth
09:02transitions. All right. So last couple of deep breaths. I'm going to grab a sip of water. Round two here.
09:10Here we go. Step jack in four, three, two, one. Good job. Good work. Now's our opportunity to start
09:24building into this round. So get those arms and legs moving with energy. Just because this is a tap
09:31jack and the impact is out, doesn't mean it should be easy. Going to full jack. Ready? Go. Up. Nice.
09:38Raise those arms a little bit higher. Push off those toes. Nice job. And just pick up the speed if
09:46you're staying at that step jack. And step jack. Go. Out. Out. Out. This is the one. Come on.
09:55Burning so many calories. So many calories. Yes. Doing amazing. Building that endurance,
10:02that stamina. It can be a little bit more powerful throughout the week. Full jack. Go.
10:08Fire it up. Bring those feet together in the middle. And stay with it. In four, three, two,
10:17one. Come down to the floor. Take a second. Deep breath in. We come down. When you get there,
10:25our legs out in front of you. Arms up. Ready? Set. Go. 20 seconds. In and out. Good. Heels driving
10:33in towards your butt. Feet are flat at the floor at the top of this motion. I do not need you balancing
10:41on your butt here. In order to move quickly and get a lot of reps in, I want you to stay balanced at the
10:46top. And time. Crab toe touches. Hands back. And go. Up. Up. We have a little bit of a knee extension here as
10:57we're reaching to the opposite toe. Straightening out that knee. Really squeezes the quad, the front of
11:03the legs. So I want you to feel that squeeze. And I also don't want so much rotation to reach for
11:09that toe. Try to keep that core stable. Flipping over for mountain climbers in three, two, one. Flip it
11:15over. And go. 20 seconds. Let's go. Driving the knees into the chest. Straight line through the body.
11:23Staying light on the feet. Let those legs float underneath. You guys got this. Breathe through
11:29it. Heading back to those knee grabs soon. Pick up the pace. In three, two, one. Flip it over. Knee
11:37grabs. Right into it. Go. Up. And up. The crew here has all decided that this is the hardest
11:47round. How do you feel at home about it? This is the hardest round. The different one, the more
11:55difficult one. Three, two, one. Crab toe touch. Hands behind you. And go. Up. And up. Breathing
12:05out. Reaching across. Having control through the motion. Even though I'm asking for speed
12:11here. We have to earn that speed with control the whole way through. Nice job. We're going
12:17to mountain climbers in just a moment. In three, two, one. Flip it over. Set yourself up. And
12:25go. Up. Push into the ground. Drive those knees higher into the chest. Keep the hips low.
12:34Good. Get to the top. Get to the top. Time that mount. Back to knee grabs soon. Stay
12:40with it. In three, two, one. And time. Flip over. Not time time. Time to go to knee
12:49grabs. One more time. Go. Nice. Last time through. And now I'm feeling it. Now I'm feeling that
12:58this is the hardest block. Good. The core is burning. Three, two, one. Crab toe touch.
13:10Bring the hands back. Set yourself up. Go. Go. Go. Yes. Teamwork. Stay focused with us.
13:19Showing up every day together. This will help keep us accountable. It's a really important
13:24part of the journey. Is that extra support. Mountain climbers coming up. Three, two, one.
13:33Last time. Flip it over. Go.
13:38Last 20 seconds before we come up for our finisher. So we need this last 20 seconds and come up.
13:45Jog it out after this. 10 seconds left. You move those legs a little bit faster. I know I can.
13:50Let's go. Let's go. Three, two, one. Up on your feet. Jog it out. Jog it out.
13:58Ooh. Fix the hair. All right. Here we go. A little bit of energy. Ah. The hair.
14:07My veins are popping. Yeah. Veins are popping too. All right. Keep the chest up. Let's go.
14:13High knees. Go. Sprint it out. Pump those arms. It's your last minute here.
14:21Stay focused. Be determined to find that success. Whatever that marker is for you. Jog it out.
14:29We're going to sprint one more time. One more. One more.
14:32More endurance. More strength.
14:34Those are all other markers of success. Have nothing to do with the scale. You should be obsessed with just this focus right here.
14:42Having fun with your workouts. High knees. Go. Up. Come on, guys.
14:4710 seconds. Nice job.
14:524, 3, 2, 1. Time.
14:56Oh, yeah.
14:58Good.
14:59And I always like to keep the legs moving a little bit. How are we doing, Natalie?
15:03Great. Good.
15:06Karashine.
15:08So breathe.
15:10Walk it off. Sips of water.
15:12Give you a second to control the breathing before we talk about the next three exercises.
15:15I love this style of training because in my rowing days, it's how I used to train for the middle part of that race.
15:21Can't just go into it fresh.
15:23Got to exhaust yourself just a little bit.
15:25Work hard.
15:26Finish strong.
15:27So that's exactly what this format is doing for us right here.
15:30Let's talk about our next three exercises, shall we?
15:33We're going into a side lunge.
15:35Feet planted.
15:36Out to the side.
15:37Through the center.
15:38Over to the other side.
15:40And we stand up on that outside leg.
15:41Go straight into a curtsy.
15:43But back behind us.
15:45Knee right behind that other heel.
15:47And then we go into the ribbon chop.
15:48Down all the way around.
15:50Through to the other side.
15:52Side to side.
15:53My favorite too.
15:54All right.
15:55Breathe.
15:56Taking a little bit more time.
15:58Same pre-exhaustion.
16:00Same finisher at the end.
16:01So we can focus in on those and bring a lot of energy there.
16:05Here we go.
16:06Step jack.
16:07In four.
16:08Three.
16:09Two.
16:10One.
16:11Let's go.
16:11Up.
16:12Up.
16:13Up.
16:13So now we're already getting mentally prepared for what's coming in our third block.
16:20We're already more than halfway through our workout at this point.
16:24Woo.
16:25Yes.
16:26Full jack.
16:27Go.
16:27Up.
16:29Good.
16:30Last time to prepare for when I say full jack.
16:33So I was kind of counting you in last time.
16:35This time we're just getting right into it.
16:38Good job.
16:39So you have to stay aware and listen.
16:42Step jack.
16:42Go.
16:43Out.
16:43Out.
16:44Out.
16:45You can raise those hands a little bit higher.
16:47Bring those arms down with more energy to the bottom.
16:51Get those legs moving with a little more energy even as we're stepping it out.
16:55Ready?
16:56Full jack.
16:57Go.
16:57Up.
16:58Hey.
16:59Hey.
16:59Hey.
17:02Nice job.
17:03Staying light.
17:05Last time through these last couple seconds.
17:07In three.
17:07Two.
17:09One.
17:10Time.
17:12Set up your feet first.
17:13And side lunge.
17:14And side lunge.
17:14Go.
17:15Side to side.
17:17Nose stopping in the middle of this side lunge.
17:19We're just coasting through side to side.
17:23Sitting our hip back.
17:24Keeping our chest tall.
17:26You can use your arms a little bit here to help keep your balance.
17:30Your chest and core facing straight ahead.
17:32Curtsy lunge in three, two, one.
17:35Stand up on this leg.
17:37Back behind you and go.
17:40So always take just that little like beat.
17:43Less than a second to stand up out of that side lunge.
17:46Find my balance.
17:48Then the curtsy lunge starts.
17:50Set yourself up for success.
17:52I know we're trying to move fast, but we don't want to rush into it.
17:55Three, two, one.
17:58Ribbon chop side to side.
17:59Up and over.
18:00Through.
18:01Up and over.
18:02Through.
18:04Full extension to the top.
18:05Hips forward.
18:06Up on the toes.
18:08Very nice job.
18:09We know all three exercises now.
18:11We remember them.
18:13We're going to start going faster.
18:15Start moving.
18:15Side lunge in four, three, two, and one.
18:22Let's go.
18:22Side to side.
18:24Sitting back on the heels.
18:27Keeping the toes on the ground as well, though.
18:30I just felt myself getting so far back on the heels that my toes were dancing.
18:36I don't want to see toes dancing.
18:37I want to see you ripping that floor.
18:39Going into curtsy lunge in three, two, one.
18:43Take that moment.
18:43Stand up and go.
18:45Down, through the hips, and down.
18:48Chest up.
18:48Again, our arms help us balance.
18:51So don't just leave them by your side.
18:53Opposite arm comes forward.
18:54Adds the leg that's forward.
18:57Take a nice big step in between.
19:01Ribbon chop in four, three, two, and one.
19:06Side of the leg.
19:07Up through.
19:08Side.
19:09Up through.
19:09Side.
19:11Nice.
19:12Think about that shape you're making at the top.
19:15And then it's from outside of your shoulder to outside of your hip.
19:20Core should be burning here, especially after block two.
19:24Bring it down with some power.
19:26Breathe out and move.
19:27Side lunge.
19:28In three, two, one.
19:30Go.
19:31Step out.
19:32Last time.
19:33Through all three exercises.
19:36Woo!
19:37Nice.
19:38You guys are moving faster, having better endurance, breathing more efficiently.
19:44I can hear it back behind me.
19:47I know it's happening for you because we've been showing up every day.
19:50Curtsy.
19:51Three, two, one.
19:53Step up and over.
19:55Back and down.
19:56So rebel.
19:57Yeah.
19:58Like a queen.
20:00Good.
20:01Chest up.
20:04Nice job.
20:05Front toe facing straight ahead.
20:08It's just a small step back.
20:09So we can keep that knee in the same direction as the toe here.
20:13Three, two, one.
20:15Ribbon.
20:16Last time.
20:18This time.
20:19Let's go for it.
20:22Now that one minute finisher at the end.
20:25Jog to high knees.
20:26It's in 10 seconds.
20:28Come on.
20:29Push through.
20:31Get intense about it.
20:32In four.
20:33Three.
20:34Two.
20:35One.
20:36And jog.
20:37Go.
20:38Energy in the shock.
20:39Pass.
20:40Pick up the pace.
20:42Here we go.
20:44That last little finisher here.
20:46Two big sprints.
20:47Keep working hard.
20:49I feel like I'm a crack at all.
20:51Ah.
20:52My God, I mean, be ready.
20:53Heart should be pumping.
20:54The lungs should be burning.
20:55High knees.
20:55Go.
20:57Bring more here.
20:59Nice job.
20:59Nice job.
21:04It's hard work.
21:05It's not easy.
21:06And jog it out.
21:07Speaking of hard work, how it's not easy.
21:11I'm coming back here for our last sprint.
21:14Here we go.
21:16Woo.
21:17My guys back here.
21:18Oh, yeah.
21:19Loving cardio.
21:20Here we go.
21:21High knees.
21:21Go.
21:22Last couple of seconds.
21:24Try and get my legs to touch these two.
21:25As high as these two.
21:27Ah, there's that energy.
21:28There's that focus.
21:29Woo.
21:30Last couple of seconds.
21:31Woo.
21:32In four, three, two, one.
21:37Time.
21:38That's what I'm talking about.
21:40Peace.
21:40Come down.
21:41Peace.
21:41Woo.
21:42Yeah.
21:43I knew they could do it.
21:45I knew they could do it.
21:46All right.
21:47Breathe.
21:48Recover.
21:49We got one more time through.
21:51One more five-minute block.
21:53Bring the heart rate back down.
21:55Breathe into the bottom of the lungs.
21:57How you feeling?
21:58Tired.
21:58Tired, as we should be.
22:01We'll recover after.
22:04Slam ball.
22:05Double punch.
22:07Feet apart.
22:07Let's talk about these next three movements.
22:09The last three movements of the day.
22:11Reach up.
22:12Imaginary slam ball.
22:13Slam it between the feet.
22:15Punch.
22:15Punch.
22:16With that step tap.
22:17Then we're going inchworm to catch her.
22:19Walking our hands out into plank position.
22:21Walking back in.
22:23And then hitting that little squat position at the top.
22:26Then finally we go into side shuffle.
22:28Step, step.
22:29Tap the floor.
22:30Step, step.
22:31Tap the floor.
22:34Now breathe.
22:35Now breathe.
22:36Now breathe.
22:37I give you plenty of rest time because I do want that heart rate to come all the way back down.
22:42And then we fight through that five-minute block.
22:44It's a long block.
22:45We need that rest time.
22:46We need that recovery.
22:49Here we go.
22:51Last one.
22:52All right.
22:54Step Jackson.
22:55Three, two, one.
22:56Let's go.
22:57Up, up, up, up.
23:01It's your moment.
23:03Get focused back in.
23:05Get that intensity.
23:07That look back in your eyes.
23:09That grit.
23:10I know you have by now.
23:11I did it.
23:13And stay with it.
23:14Full jack.
23:15Go.
23:15Up.
23:16Nice.
23:18Now I feel the sweat dripping.
23:21It's always just, I know I keep saying, I feel the sweat dripping.
23:23It might be a normal thing for most people, but not for me.
23:26So I'm always surprised.
23:27Step jack.
23:27Go.
23:28Out.
23:29Out.
23:29Out.
23:31Some people sweat a lot.
23:32Some people not so much.
23:33I'm usually a not so much person.
23:35But it's a sure thing for sweating it out.
23:38Our heart rate's up.
23:39Full jack.
23:42Go.
23:42Up.
23:44Nice job.
23:46Last little section here.
23:48Getting ready for that slam ball.
23:51Keep that energy.
23:52In four, three, two, one.
23:56Bring those feet apart.
23:57Slam ball.
23:58Ready.
23:58Go.
23:58Up.
23:59Through.
24:00Punch.
24:00Punch.
24:01Up.
24:02Through.
24:03Nice.
24:04I want to see that power coming down to the bottom.
24:08As if you're actually throwing something.
24:10Not only to the floor, but through the floor.
24:13Up.
24:14Through.
24:15Punch.
24:16Punch.
24:17Inchworm to catcher.
24:18On this one.
24:19Up.
24:20Hold.
24:21Walk it out.
24:23Walk it in.
24:24Up to catcher.
24:26Go again.
24:26Out.
24:28In.
24:29Sit back onto those heels.
24:31Sit the booty back.
24:33Lift the chest up.
24:35Ooh.
24:35Here we go.
24:37Side shuffle.
24:38In four, three, two, one.
24:42Come on up and go.
24:46You gotta try to stay low.
24:48You're in a room with a low ceiling.
24:51I want to see the chest up.
24:52Put the booty back.
24:54Don't hit your head on that low ceiling.
24:57Stay low.
24:58In four, three.
25:01Back to slam ball.
25:03Here we go.
25:04Up.
25:04Through.
25:05Punch.
25:06Punch.
25:07Woo.
25:07Yeah.
25:08Woo.
25:09Blasting through the halfway point of this block right here.
25:13And almost to the end of our workout.
25:16So good.
25:17Do you have anything left in your tank.
25:19Let me see it.
25:20Through this round.
25:21We're with you.
25:22Four.
25:23Three.
25:24Two.
25:24Hold the bottom of this last one.
25:26Inchworm.
25:27Out.
25:28Back in.
25:30Up into that squat position.
25:32And go.
25:33Back.
25:33Yeah.
25:35The thighs are on fire.
25:36We think our upper body is working in the inchworm it is.
25:39Put those thighs in the squat position.
25:41It's not easy.
25:43Side shuffle.
25:44In three.
25:45Two.
25:46One.
25:47Side shuffle.
25:47Go.
25:50Nice.
25:51Put the butt back.
25:53Reach for the ground.
25:55But don't just dump the chest forward.
25:58Can you look up at me?
25:59As you touch the ground.
26:01Can you use your butt to get lower?
26:04Slam ball in four.
26:05Three.
26:06Two.
26:08And one.
26:09Up.
26:09Slam.
26:10Punch.
26:11Punch.
26:11Up.
26:12Slam.
26:13Punch.
26:14Punch.
26:14Last time through.
26:16Come on.
26:17It's only 20 seconds of each movement.
26:20Woo.
26:21We got that.
26:22We can do it.
26:24In four.
26:26Three.
26:27Two.
26:28Hold the bottom of this last one.
26:30And go.
26:30Inchworm.
26:32Catchers.
26:35Good.
26:36Let those thighs burn.
26:37It's your last time with this one.
26:39There's only a few squat holds.
26:42It takes us a little bit to get that inchworm.
26:45All the way out.
26:46All the way back in.
26:47Side shuffle.
26:48In three.
26:49Two.
26:50One.
26:51Stand up out of it.
26:52And go.
26:53Go.
26:54Finish.
26:54Good.
26:57Last time.
26:58We got one more sprint.
27:00Fight for it.
27:03Ten seconds.
27:04Backside jog.
27:05Don't forget about the finisher.
27:08Nice job.
27:09In three.
27:11Two.
27:12One.
27:13Jog.
27:14Oh, yeah.
27:15The meanest part.
27:17This is a jog.
27:19But we got this.
27:20It's the last minute of the day.
27:21Before we get to cool down.
27:23We can go into those high knees.
27:25As a team.
27:26We got this.
27:27Here we go.
27:28High knees.
27:29Go.
27:30Come on.
27:32Come on at home.
27:34Come on, team.
27:35Natalie, we got this.
27:36Christine.
27:37We got this.
27:39I'd love to see it.
27:40Let's go, Cameron.
27:41Focus back there.
27:41I love it.
27:42And jog.
27:43Jog.
27:45Jog.
27:48One more sprint.
27:51Last one.
27:52Try to keep this energy.
27:53I know it's hard.
27:54Don't back off.
27:57Here we go.
27:58High knees.
27:58Go.
28:00Nice job.
28:01Nice job.
28:02Here we go.
28:03Nice.
28:04Ten seconds.
28:04Come on, Natalie.
28:05Move those legs.
28:06Oh, strong.
28:07Fast.
28:08Come on.
28:09Four.
28:10Three.
28:11Two.
28:12One.
28:13Take high five.
28:15That's part of the cool down, always.
28:17High five, high five, high five.
28:18Breathe.
28:21Heart rate down.
28:22Walk it off.
28:23Don't stop moving.
28:25I know it's what our brain wants to tell us to do.
28:28We talked about it in week one.
28:30Moving the legs when our heart rate is up
28:31is helping get that blood back up to your heart.
28:35From your legs up to your heart
28:37so it can bring more oxygen to the rest of your body.
28:41Those muscles squeezing help to do that,
28:42so you've got to keep them moving just a little bit.
28:45Let's take a couple deep breaths together.
28:47Woo.
28:48I would love to.
28:48I would love to.
28:50All right.
28:50Here we go.
28:51Deep breath in.
28:51Reach up.
28:53Exhale.
28:53Down.
28:56Two more of those.
28:56Deep breath in.
29:00Nice.
29:00Try to control the breathing here.
29:02One more.
29:02And let's go into a quad stretch.
29:08You've got to grab that foot behind you.
29:10Chest is lifted.
29:12Knees are towards each other.
29:13Lips are open all the way forward.
29:16There should be times during this workout
29:18that you feel like you need to back down for a second.
29:21That's that endurance.
29:23We should hit that point.
29:25We should love that point.
29:26These are challenging ourselves.
29:27Nothing better.
29:29Don't be fearful of it.
29:31Get into that zone of being uncomfortable.
29:33Start accepting that challenge
29:34that it's part of this longer process and journey
29:37that we should feel good about challenges
29:40that make us slow down.
29:43In life and fitness,
29:45challenges always help us grow and be better.
29:47Both feet down to the floor.
29:49Sit your hips back.
29:50Chest up.
29:51Hips nice and low.
29:53Heels on the ground.
29:54Reach one arm out.
29:55Palm on the floor.
29:56Other hand comes up.
29:57Rotate through the body.
29:59Looking up towards that hand if we can.
30:02You can always come up a little bit higher.
30:04Don't come down solo into this catcher squat.
30:06Through the center and over to the other side.
30:09We reach up.
30:11We continue with that breathing.
30:14And back through the middle.
30:16Bring the hands.
30:18Scoot the toes in.
30:19Hold here for just a moment.
30:21Open up those hamstrings again.
30:24Nice job.
30:25And then roll yourself back up to that standing position.
30:31Amazing work today.
30:34Take a moment to compare to week one.
30:37Do you feel like you got through this workout compared to that week one, day two,
30:42with a little bit more stamina, endurance, confidence is really what I want to see here.
30:48You guys crush that.
30:50And you should always take a moment to just be proud of yourself at the end of that workout.
30:54Accept the sweat and love the sweat.
30:56You guys did awesome today.
30:56I'll see you for tomorrow's workout.
30:58Awesome job.
31:02Hello.
31:05commençant win.
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