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00:00Hope you're ready for this workout.
00:14Today is EMOM strength.
00:16You've already seen this format once in week one.
00:19Today, we're just turning up the heat
00:21just a little bit on some of those movements
00:22and giving you an extra challenge.
00:24You are going to need your dumbbells light, medium, heavy.
00:27I got everything from 10s, 15s, 20s to work with today.
00:30So make sure you are ready to go.
00:32All right, guys, let's take it into this warmup today.
00:35Feet shoulder width apart.
00:36We're going torso rotations, side to side,
00:39coming up onto that toe,
00:41letting that heel float up off the floor.
00:43We have four blocks today.
00:44We alternate between a traditional weight training block
00:48and an EMOM.
00:49And that first week was the first time we saw these.
00:52Those are the ones where we're turning up the intensity
00:54just a little bit.
00:55So be ready for it.
00:56Get excited for it.
00:58One of my favorite formats, really.
00:59All right, bring those feet shoulder width apart.
01:01Reach those arms back, palms up towards the ceiling,
01:05and then pull those thumbs to the back of the room.
01:07Do it again.
01:08Squeeze the shoulder blades together.
01:09Whether you're reaching back
01:12or whether you're squeezing back
01:13and driving those thumbs back,
01:15get their shoulder blades moving.
01:16Very nice.
01:17Opening up the chest and shoulders
01:19and warming up the upper back here.
01:22Give me one more from here.
01:24We're going into a side lunge and twist.
01:26Let's step it out to the side, butt comes back.
01:28Rotate our body through.
01:30Reach towards the floor, other arm up towards the air.
01:34So we're turning out towards that leg that's bending.
01:37Other leg, stay straight.
01:39Have energy through it.
01:40Feel that little bit of a stretch on that inner thigh.
01:44Let's go one more time to each side.
01:46And we're going to go into Frankenstein kicks next.
01:49So feet underneath the hips, go and kick out.
01:52Straight leg, a little stutter step,
01:53and reach for the other toe.
01:55And I'll always remind you
01:56when we do this particular movement,
01:58when I say reach for the toes,
02:00I don't care if you can touch your toes.
02:01Just reach for the toe.
02:03Do your best.
02:04Open up those hamstrings.
02:05Get a little bit warm.
02:06That's all I'm asking for here.
02:09Give me one more on each side.
02:11Reach and reach.
02:13Very nice.
02:14All right, guys, let's head into our first block.
02:16Traditional strength training here.
02:18We have three exercises, 16 reps each, three sets through.
02:22Let's talk about that first movement, reverse lunges.
02:25Picking a weight that is challenging you
02:27for 16 total reps, that's going to be eight on each side.
02:30Big step backwards, nice and low into the bottom
02:33of that lunge, up and together.
02:35Same thing on the other side.
02:36So pick your weight, eight on each leg.
02:39Anchor those shoulders down and back
02:40as you get set up here.
02:42In three, two, one, let's go.
02:44We step back and up and together.
02:47Same thing on the other side.
02:49Both toes facing straight ahead, but making sure
02:53that we have a normal distance in between our feet.
02:56So don't walk that tight rope.
02:58Normal distance, straight back from those feet
03:01being underneath the hips.
03:03Nice job.
03:04Make sure we don't fall over here and we're able to lift a little bit heavier.
03:10Breathe out as you stand up, really stand up onto that front leg.
03:15Back leg is giving you a little bit of assistance here by pushing through that toe,
03:19but drive that front heel through the floor and stand up on it.
03:22Nice job.
03:23Give me two more.
03:24And last one.
03:28And up.
03:29That's how you start a workout.
03:31Those weights come down.
03:33Going into our second exercise, going to be a standing chest fly.
03:36Recommend lighter weights here.
03:38Working the chest and shoulders from a standing position.
03:40Feet apart.
03:41Knees slightly bent.
03:42Core and booty tight.
03:43Palms are facing forward with our dumbbells by our sides.
03:45Reaching up.
03:46Elbows slightly bent.
03:47Chest height.
03:48And pulling it back down towards the ground.
03:51Making sure we're not leaning back and forth in order to get this range of motion.
03:54Here we go.
03:55In three, two, one.
03:56Let's go.
03:57The rib cage stays down.
03:59Make sure we're not leaning backwards or arching our back.
04:03Breathing out as you're pulling to the top.
04:07Nice work.
04:08Chest and shoulders working together here.
04:11We have our dumbbells in a little bit of a V position as we're bringing them to chest height.
04:16Make sure we're not coming up higher than that.
04:18You shouldn't be blocking your face with your dumbbells.
04:20You should be able to see me.
04:22See the team.
04:24Perfect.
04:2516 reps.
04:26We're still in that endurance week.
04:28So two more.
04:30Let's go.
04:31Nice.
04:32And last one.
04:34Woo.
04:35Those tens are heavy for that one.
04:37Third and final exercise in this set before we repeat.
04:42Probably go a little bit heavier on this one.
04:44We're going suitcase squats.
04:45Again, anchor the shoulders down.
04:47Sit the butt back to the back of the room.
04:49Feet about shoulder width apart.
04:50Standing up nice and tall out of it.
04:52We know this one already.
04:53Get set up.
04:54Pick your weights for 16 reps in three, two, one.
04:57Let's go.
04:58Sit back.
04:59Stand tall.
05:00As you sit down, make sure you're sitting back and down.
05:04So I say don't put your butt right over your ankles.
05:07And your knees have to push forward.
05:09Then our heels come up off the floor.
05:10So start learning how to sit those hips back first.
05:13Allowing the knees to follow in the motion as we sit back.
05:16Driving through the heels into the ground.
05:19Very nice job.
05:22Upper body even a little bit tired on this one.
05:25As we hold onto those heavier weights.
05:27Squatting.
05:28Very nice.
05:29A lot of reps.
05:31Get through it.
05:32Squeeze that booty to the top.
05:33Nice.
05:34Two more.
05:38And last one.
05:41Nice.
05:42A little bit of rest time.
05:45We're going back into our reverse lunges.
05:47So now we know all three movements.
05:49All right.
05:5016 of each.
05:51We have to go through it two more times.
05:52Take a deep breath.
05:54Get that heart rate back under control.
05:56Can you lift heavier for any of these exercises?
05:58That's something you have to decide.
06:00I'm going to go heavier on this one.
06:01I'll go in my 20s on my reverse lunges.
06:04Get ready.
06:05Here we go.
06:06And four.
06:07Three.
06:08Two.
06:09One.
06:10Stepping back into that reverse lunge.
06:12Up and together.
06:13Same thing on the other side.
06:16Good.
06:17Knee an inch off the ground if you can.
06:20If you can maintain the upper body's position.
06:24If you don't have any pain as you lower into that lower range of motion.
06:29Otherwise, reduce your range of motion.
06:32Go as far down as you can go without any pain.
06:35You'll get stronger.
06:36You'll get more range of motion.
06:38Be patient.
06:39Takes a while.
06:40Takes us showing up every single day.
06:42Getting a little bit stronger.
06:44Good work.
06:46Give me two more here.
06:48And last one.
06:51And all the way up to the top.
06:54Woo.
06:55That was definitely better weights for that one.
06:58Standing chest fly.
06:59Coming up.
07:00A little bit of rest time between rounds.
07:04Woo.
07:05Heart rate should be skyrocketing right now though.
07:07Here we go.
07:0816 reps.
07:09Nice job Kyle.
07:10Crushing it back there too.
07:11Three.
07:12Two.
07:13One.
07:14Let's go.
07:15Up.
07:16And back.
07:17Nice.
07:18I always say it and I sound like a broken record, but squeeze the booty here.
07:24Tighten up the legs a little bit through the quads.
07:27Make sure those feet are flat on the floor and those knees are just slightly bent.
07:30Because if we lock that lower body into place, our upper body can do a lot more work safely
07:37and effectively.
07:38Not swinging around those weights.
07:41That swing is going to come from the hips.
07:43Don't let it come from the hips.
07:45Nice job.
07:46Give me two more.
07:47Come on.
07:48Are you feeling it?
07:49Last one.
07:50And done.
07:51Woo.
07:52She must have seen me in the mirror swinging.
07:562K squat.
07:57I saw you guys.
07:59Nice.
08:00I see.
08:01I actually hear you guys struggling behind me.
08:03You guys start laughing a little bit and being like, oh man, this is getting hard.
08:07Three.
08:08Two.
08:092K squat.
08:10Let's go.
08:11And I do the same thing.
08:13I start getting to that point where I feel like I can't go on or I'm failing.
08:18And I start giggling a little bit.
08:20Because I like hitting that point.
08:23Should be an exciting moment.
08:25We don't have to feel like we need to beat ourselves up about that.
08:28But we should be pushing ourselves into that zone.
08:31Good work.
08:33Breathe out as you stand up.
08:36Keep that breathing going.
08:37Don't hold your breath here.
08:39Breathe in.
08:40Breathe out.
08:41In.
08:42And out.
08:43Little breaths.
08:44Nice job.
08:45Last two.
08:46And last one.
08:49All the way up.
08:51Woo.
08:52Weight's coming down.
08:53We got one.
08:54More.
08:55Time, guys.
08:56Same exact exercises.
08:58Woo.
08:59And now we're getting tired.
09:01But it's when we're tired that we really need to focus on what work we need to get done here.
09:05So keep up with the heavy weights.
09:07As long as the forearm's not breaking down.
09:09Let's go.
09:10Reverse lunges.
09:11Still in my 20s here.
09:14Third round.
09:15Here we go.
09:16In three.
09:17Two.
09:18One.
09:19Let's move.
09:20Big step back.
09:21Up and together.
09:22Good.
09:23Maintain this pace.
09:24Pretty good pace here.
09:26So we can have control.
09:27So we can get them to the bottom of this lunge.
09:28If you feel like you can go much faster than this, then maybe the issue is a little bit heavier in weights.
09:39You know what?
09:40I'm asking you for a lot of reps.
09:41Doesn't mean it should be easy.
09:42Good work.
09:43Keep working through it.
09:44I know it's hard.
09:45So I'm just sitting over here breathing.
09:47Good work.
09:48Good work.
09:49Good work.
09:50Good work.
09:51Good work.
09:52Good work.
09:53Good work.
09:54Good work.
09:55Good work.
09:56Good work.
09:57Keep breathing.
09:58Last one.
09:59And up.
10:00Woo!
10:01Standing chest fly.
10:03Last time with each of these.
10:04Grab it onto those lighter weights here.
10:08Can I say lighter?
10:09Something that challenges you for 16 reps.
10:11Three, two, one.
10:13Let's go.
10:14Deep position with those dumbbells.
10:16Core tight.
10:17Don't lean back.
10:18And I have to really think about engaging my core even more in order to not compensate
10:25by leaning backwards as I pull those weights forward.
10:29So your core, you're lighting up through this movement
10:34and your arms should feel a little jelly.
10:38Good work.
10:40Last time with this movement, keep it up.
10:44We'll be nice and warmed up for our first EMOM round,
10:48the chest and shoulders.
10:49Last one.
10:52And down.
10:53Last exercise before we move on.
10:56Suitcase squat.
10:57Heavier again.
10:59Legs can do a lot more work.
11:01Trust them.
11:02Let them carry you.
11:03Three, two, one.
11:05Move, move, move, move.
11:07Go.
11:08Nice.
11:11You can play with your stance here.
11:13The toes can either be straight ahead or slightly out.
11:18Just make sure that the knees track
11:20in the same direction as those toes.
11:23And when I say slightly out, I literally mean very slightly
11:26if that's more comfortable for you.
11:29Good work.
11:30Keep the chest lifted.
11:32Keep the shoulders back and down.
11:34Don't let yourself cave forward.
11:37Nice work.
11:39Last two.
11:40Good work, guys.
11:41On the back.
11:42Come on.
11:43And last one.
11:44Yep.
11:45Good job.
11:46Good job.
11:47Good job.
11:47We got some time here.
11:51Awesome job at home.
11:53Lots of reps.
11:55Woo.
11:55Now weight training with lots of reps.
11:57Heart rate through the roof.
12:01And just take a moment and catch your breath.
12:03Get it back down.
12:03Because now we have an EMOM.
12:05We're going to need our breath.
12:07EMOM stands for every minute on the minute.
12:09I'm going to give you a certain exercise to do,
12:11a certain number of reps.
12:12I'm going to give you four minutes
12:13at the top of every single minute.
12:16We're going to get those reps done
12:17as fast and controlled as we can.
12:20The faster you get it done, the more rest time you have.
12:23Our movements are going to stay the same
12:25as when we saw this workout in week one.
12:28So that first one was a push-up to renegade row.
12:31Remember, our dumbbell was right behind one wrist.
12:34Feet are wide in the back in this plank position.
12:36We're doing one push-up, chest between the hands.
12:38You're going to reach across the body.
12:40Roll that dumbbell up to the ribs.
12:42Set it back down.
12:43Set yourself up again.
12:45Same thing on the other side.
12:46Our modified movement here is going to be knees to the floor
12:50as we do this movement.
12:51And Mackenzie's going to show you what that looks like.
12:53This week, we are doing eight reps.
12:55Last time, I told you six.
12:57I do want you to have a little bit of rest time
12:59before the next minute starts each time.
13:02If you want to stay at six, you absolutely can,
13:04or join us for eight and see what happens.
13:06Let's do it.
13:07Here we go.
13:08Four minutes on the clock.
13:10Going for eight reps, that's eight total push-ups.
13:13In three, two, one, let's go.
13:15Push-up, reach across the body, pull up to the rib,
13:19place it back down, and go again.
13:21That was one.
13:22Every time you do a push-up, you can count to rep.
13:26Try to get low into that push-up.
13:28We don't have that full range of motion yet.
13:31Drop those knees to the floor.
13:33Keep on going.
13:35We're going to get a lot of work done here.
13:38This is going to be 32 push-ups in four minutes.
13:42You guys got that in you?
13:44Yes.
13:44Yes, they do.
13:46You do.
13:47At home, you can do it.
13:51Woo.
13:5335 seconds in, breathe, 40 seconds in.
13:58We should be finishing up our reps here.
13:59Nice job, Mackenzie.
14:01I want you to have a little bit of rest time.
14:03Make sure you're finishing up right here.
14:05You got 10 seconds before that next minute starts.
14:07Let's go, Mackenzie, you gotta rest some time.
14:11Very nice.
14:11Four, three, two, one.
14:15Let's go again, Mackenzie.
14:18So Mackenzie, I want you to drop to six reps this time.
14:21Okay, so that way we get a little bit of rest time
14:24as we approach that next minute.
14:26I do want you to have at least 20,
14:29maybe even 15 seconds of rest time.
14:33So if it took us too long, that's okay.
14:35I love that we tried.
14:38Go back down to six and we'll start working
14:40and working a little bit faster.
14:43Nice job.
14:44Remember, feet wide in the back.
14:45So you have a nice sturdy base from this plank position.
14:51So difficult, 40 seconds right here.
14:59There we go, Mackenzie.
15:01Love to see you at home.
15:03Keep fighting through,
15:04but finish up those reps right here, okay?
15:05Even if you gotta cut it right now,
15:07we got 10 more seconds before our third minute.
15:09Here we go.
15:10Get into position.
15:12This is not a lot of rest time, a lot of work time.
15:14Here we go, three, two, one, move, go.
15:18Down, big pull.
15:21Make sure that dumbbell is kind of right behind that wrist,
15:25but out of the way of your pushup.
15:27So bring it as wide as you want to be comfortable.
15:34Take them out if you need it.
15:36Keep those feet wide though.
15:37Whoo!
15:39Nice job.
15:40Whoo!
15:41I'm taking them out right here.
15:44Working out those last few reps.
15:50Whoo!
15:51Nice work, guys.
15:54Ah!
15:5540 seconds in.
15:57Whoo!
15:58One thing I can say, you got some consistency.
16:00Finish it up in about 40 seconds.
16:02Nice job, Jay.
16:03Way to work through it.
16:05All right, at home, finish up those reps.
16:07Be done.
16:08Take a breath, about 10 seconds.
16:10We're going again.
16:11Last time, last eight reps.
16:14In three, two, one.
16:16Let's go, push up.
16:18You can try a little bit faster through this one if I can,
16:22but I always want to see full range of motion
16:25over all else, over speed,
16:28over doing those extra two reps I gave you.
16:31If anything is starting to fail right now,
16:33go to that modification, come out and shake it up.
16:36Get back into position, and move again, and fight.
16:41Almost done with this one.
16:43No more push-ups after this today.
16:48Whoo!
16:51Yes.
16:54Fight through, I got 20 seconds left.
16:56This time, I'll give you all that time to finish,
16:59because we don't got another round after this.
17:00You're going to rest anyways.
17:02Nice job, Mackenzie.
17:03All right, team, 10 seconds.
17:06If you're at home, let's go right now.
17:08Let's stay in it.
17:09Get that last rep done, because I know you can do it.
17:11In four, three, two, one.
17:14Whoo!
17:17Up on your feet.
17:19Breathe.
17:20I don't get this, I got sweat dripping off my chin.
17:22That's a good one.
17:23That's a good one.
17:24Good job, team.
17:25Get a little bit of rest time right here.
17:28Whoo!
17:29Awesome job.
17:31All right, got another round to do.
17:34Halfway through this workout right now.
17:35Going into another strength block.
17:37Three exercises, 16 reps, three times through it.
17:41Let's do it.
17:42We're going half curl, full curl.
17:45I am going to go lighter in weight.
17:47I'm going to go to my tens.
17:48Feature, hip width apart.
17:50Knees bent, core and booty tight.
17:52We're going halfway up, elbows bent at 90 degrees.
17:55All the way down, four, eight reps.
17:58Locking those elbows in towards our ribs.
18:00As soon as we're done with those eight reps,
18:02we're going into a full bicep curl.
18:04All right, here we go.
18:05In four, three, palms facing forwards.
18:08Let's go half and down, half and down.
18:13Find that, like, point where we just lock in
18:16to that halfway point for just a split second
18:19before we lower back down.
18:21Two more, we go full curl.
18:25Last one, full curl on this one.
18:28All the way up, all the way down.
18:31Unlock those elbows all the way.
18:33Keep the elbows towards the ribs
18:36so the top part of our arm doesn't move.
18:38Besides feeling that bicep flex,
18:41elbow stays in the same location.
18:43We just bend around that point.
18:45Last two, last one, and all the way back down
18:50to those hips.
18:50Excellent job, guys.
18:52All right, first one done.
18:53I'm keeping my lighter weights for this next one.
18:55Taking a big step back, flat back here,
18:57palms facing each other, elbows slightly bent.
19:00We're going reverse fly for eight reps.
19:03When we get to eight, we'll just stand up tall,
19:05reset our body with the other leg back,
19:07and keep on going, keep on flying.
19:09Here we go.
19:10Shoulders back and down.
19:11In three, two, step it back.
19:13Let's go, eight reps, up.
19:14Control coming down.
19:15Two, three, fight against gravity.
19:21I'm always going to talk about that.
19:22Don't throw away half your rep.
19:24Two more, we stand up out of it.
19:26Last one, and stand up.
19:29All the way up, switch legs.
19:31Ready?
19:32Let's go, up.
19:34And I know I look at you guys,
19:36but I want you to tuck your chin down just slightly.
19:39Gaze at the floor.
19:40You know what we're doing by now.
19:42Now set your head, your neck up in the best position.
19:45Last one, and stand up to the top.
19:49Nice job.
19:51Coming down to the floor for the next one.
19:53We're going to pullovers.
19:54I'm going to grab one heavier dumbbell, my 20,
19:57and I'm sitting on the ground for this next one.
20:01So laying back, we're going to have our feet flat on the floor.
20:03Our knees are bent.
20:05Bring that dumbbell to the chest,
20:06making a diamond around the top of the dumbbell.
20:09Pushing up over the chest,
20:10we're going to have a firm grip on that dumbbell.
20:12Push your lower back down.
20:13As you reach back with that dumbbell,
20:14elbows slightly bent,
20:16and then pull back up over the chest here.
20:1816 reps, three, two, one.
20:22Let's go.
20:22Reach back and back to the chest.
20:26As you're doing this one,
20:28try to squeeze those elbows in towards each other
20:30just slightly as you reach back.
20:34So elbows tucked in, lower back,
20:38driving towards the ground.
20:40And so our lats are working and our back,
20:44chest and shoulders working a little bit here as we pull over.
20:49And then should be lit up through the core
20:52as you drive lower back to the ground.
20:56That's what we're always talking about.
20:57The sliders help us work stability on our sliders days.
21:02And that helps us strength train in our dumbbell days.
21:06Everything working together in this program.
21:08Everything has a purpose and a reason.
21:12And as long as you keep showing up and doing your best,
21:15you're going to see those results that you're looking for.
21:17Strength, confidence, endurance.
21:21Last one.
21:24And all the way up.
21:25Bring that weight to the floor.
21:26Kind of roll yourself back up into the seated position.
21:30And we can come on up to our feet.
21:32A little bit of rest time here.
21:34Breathe, shake it out.
21:36We're going through it two more times.
21:37So we're back to that half curl for eight,
21:40full curl for eight.
21:41I'm sticking with my 10s.
21:47It's a lot of reps.
21:48It's a lot of control.
21:49It's a single joint exercise,
21:51which just requires less weight.
21:53Three, two, one.
21:55Halfway up and back down.
21:59Nice.
22:00Jay, how much weight are you using back there?
22:01You got the 15s right there.
22:03The 15s.
22:05Love that.
22:07I want you to challenge yourself.
22:08Too light last time, go heavier.
22:11Last one.
22:12Going full curls.
22:13All the way down, all the way up.
22:15Last eight reps.
22:17Try not to swing it around.
22:18Keep the core tight.
22:19Keep your focus.
22:21The attention to the little details of each movement.
22:24Super important.
22:26All in that detail work as we start to get better
22:28and get stronger.
22:29Last two.
22:30And last one.
22:33All the way down.
22:33Nice job.
22:35Straight leg, reverse fly.
22:36Walk it off for a second.
22:38Heading into that reverse fly.
22:40Getting ready for it.
22:41Stepping back in three, two, one.
22:44Step it back and fly eight reps.
22:46Eight, seven, six.
22:50Stick the booty back.
22:51Engage the glute of that working leg.
22:55And then squeeze between those shoulders.
22:57Last one.
22:58Step up and together.
23:00Step back with the other leg.
23:01Set yourself up and move.
23:02Let's go.
23:03Up.
23:05Nice.
23:06Breathe out.
23:07Come on.
23:08Rocking it, Mackenzie.
23:09Nice job.
23:10Last two.
23:11And last one.
23:12Landed up to the top.
23:13Nice.
23:14Pullovers.
23:15Continuing to work our back here.
23:16Laying down to the ground.
23:18However you safely want to come down to the ground, take that moment, set yourself up.
23:32Again, the work is in the details.
23:34Take a second to set yourself up before you move.
23:37That's part of that detail work.
23:39Here we go.
23:4016 reps in three, two, one, and go.
23:43Reach.
23:44Pull over the chest.
23:47This movement in particular tend to be able to go a little bit heavier on.
23:52Because we do have bigger muscle groups working together.
23:55Breathe out.
23:57Draw those elbows together.
23:59Nice.
24:00breathe.
24:05My core just, like, shook.
24:06I was like, uh-huh-huh-huh-huh.
24:09Corn should be shaking.
24:10If you're really driving, your lower back to the floor.
24:15I can hear it in my breath shaking.
24:22Nice work.
24:24These are our last two reps here.
24:26Two more.
24:26and last one bring it back over the chest bring that weight down safely put it to the floor roll
24:36yourself back up to that seated position one more time guys whoo up on your feet
24:44whoo how are we doing out crushing it crushing crushing crushing bop bop bop bop
24:51very good all right one more time through i'll give you a little bit of rest time we're going to need
24:58it to crush all these reps so we're going to that half curl full curl grab those weights get yourself
25:04set up palms facing forwards in three two one let's go half down half there we go remember find that
25:13moment to just boom lock in a position stop that movement bring it back down towards the floor with
25:18control good last one full curl all the way up all the way down nice
25:30control it on the way towards the floor let that muscle extend even though it's under tension
25:36it's that eccentric portion of this lift last two last one and down
25:44oh always want to put down these lighter weights some are switching out the ways i'm keeping my
25:52lighter weights here we go step one leg back in three two one let's move out two only eight here
26:03and i like that moment to stand up to the top in between this allows us to reset our bodies and get some
26:08quality work done last one stand it up to the top it's a big step back with the other leg and go again up
26:20nice i hear the grunting starting get through these reps
26:26good arms should be burning last two last one and stand up and put those weights down
26:33that's my favorite part that little dance move like boom we're done grab the heavier weights
26:41heavier weight come down to the floor
26:46pullovers flying back setting yourself up drive those heels into the floor here we go in three
26:53two one let's go last 16 reps
26:56this one a little bit more upper body intensive so our imam block be a little bit more lower body
27:07so don't be afraid start pushing through these last few reps
27:13because then the legs are going to burn after this upper body gets a little bit of a break
27:19go work really reach back see if you can get another inch further back overhead
27:25but keep control of that dumbbell at all times we're going to be an inch off the floor
27:31and then drag it back up to the top try not to let that weight rest on the ground above our head
27:38last two
27:42and last one
27:45all the way up safely bringing that weight down rolling yourself up into that seated position and
27:50let's hit this email guys
27:54up on our feet
27:56rest grab a sip of water we got a little bit of time so i want to bring your heart rate down
28:02and get ready for this final imam it's our last four minutes of work we have a jumping lunge twist
28:08so we're going to be down in that lunge position we're turning over the front leg so that leg that's
28:13forward turn to that same side through the center jump up and switch sides same thing on the other side
28:19the modified movement is to still hit that twist motion stand up hit that reverse lunge and twist
28:26the same exact motion only taking that impact out now first time we saw this workout i gave you 10 reps
28:32today we have 12 reps one extra jump on each side and then eight extra jumps all together in
28:37the entire block doesn't sound like a lot but we'll see what you like to have to say after this
28:43four minutes of work when we're stretching out i'll ask you again so again deep breath in grab a
28:47sip of water i'm gonna give you a little bit more rest time because i need a sip of water you're welcome
28:55here we go four minutes on the clock
28:5812 reps every minute on the minute six on each side here we go big step back getting ready twist
29:05in three two one start that first minute here twist jump twist jump can't jump take out that impact
29:14hit that reverse lunge always remember modification is not less than just taking out that impact you're
29:23going to still see great results we do not need to jump to get great results if it's painful for us
29:29we shouldn't be doing it we'll work into it good work
29:35count your reps you got 12. 30 seconds in 30 seconds to go i want you taking another 15 or so to
29:43finish out these reps crushing it mckenzie oh done early with me yes girl getting ready for that next
29:51round breathe 15 seconds all right shake it out this one goes a little bit faster but we need that extra
29:58rest time 10 seconds here we go minute 204 step it back in three two one let's go turn and up
30:13controlled movement through that turn i know i want you moving quickly but what do we always say
30:18control first then speed and i want you to feel that rotation before you jump again so squeeze across
30:27your body drive that elbow back behind you then jump ah yes
30:4030 seconds in 30 seconds to go keep working guys keep going keep fighting if you're working right now
30:46it's all on you yes elissa oh nice jump go girl 40 seconds right here 20 seconds of rest that you just
30:53done whoo finish up at home got a little bit of rest time third minute feeling like we need that rest
31:01time now huh yeah here we go take one step back three two one let's go turn jump come on guys
31:10whoo ask mckenzie come on team stay with us guys go right to that modification if you need to if you're feeling like that jump is getting a little crazy modify
31:27variation that's all it is
31:28good
31:3930 seconds down 30 seconds to go
31:42here we go walk it off and stay focused nice job
31:48crushing it crushing it 40 seconds right here 20 seconds until our last minute take a deep breath
31:54rest get that hurry down as much as possible during this time 10 seconds last time last minute
32:01focus in ready big step back in three two one let's go last 12 reps of your day try to get low into that lunge
32:14give me a little bit more power into that jump reach for that ceiling
32:19nice
32:22nice
32:25push with a little bit more power jump with a little bit more power
32:28ah fight for it i'll give you the full minute here
32:33whoo
32:40nice 30 seconds down 30 seconds to go
32:44your legs are screaming just get through it one rep at a time that's all you're worried about
32:51got about 15 seconds until that last minute i know you got it in you so even if you shake it out
32:57and get another rep done keep on going 10 more seconds push through stay with it four three two one
33:07time across the board nice
33:13and if you end sooner than that then that's just your time to be in a victory pose know that you just
33:20crush that imam walking it off breathing it takes you the full time amazing amazing do what you can in
33:28that last minute every single time all right breathe recover because we're all done today so let's cool
33:34down together feet apart hands down we're gonna take a couple of deep breaths in together breathe
33:40in reach up and exhale nice give me another one of those deep breath in focusing on bringing that
33:49heart rate down bring those feet towards each other reach one arm up other hand on the hip and reach
33:56over give yourself a little bit of support from that hip up through the center over to the other side
34:03big circle you could possibly make and reach continue bringing down that heart rate through
34:10the center bring those hands back behind you push your hands down open up the chest deep breath bottom
34:16of the lungs exhale those legs a little shake out because they're still pumping
34:23and release going quad stretch you can find that balance i want you to grab one foot pull up behind
34:32you knees towards each other and do that by keeping that supporting leg that knee soft take that same
34:39leg that you're pulling behind you let it swing forward heel on the ground toe up towards you hinge from
34:45the hips reach for the toe or shin or thigh wherever you can really lead the hips back lead with the chest
34:53forward feel that hamstring stretch that's low or great but if you're low because you need to touch your
34:58toe but you're not feeling the hamstring stretch what are we doing step up and together same thing on
35:03the side hinge from the hips reach where you can and as we have that toe up towards us you're going to feel
35:11that stretch the heel going up into the calf towards the knee very good especially from all that jumping
35:17at the end of the workout here and let's take it into the quad stretch same thing on this side grab that
35:23foot pull it back and finding that balance again other hand you can do whatever you want to do
35:30whatever helps you find that balance is okay with me last deep breath in here
35:35and exhale nice job shake it out amazing amazing work now i know you felt that endurance on the last
35:47section but remember these workouts where we have higher reps with our weights are about muscular
35:52endurance those higher rep ranges 15 plus reps you guys are absolutely crushing it so keep on with
35:59challenging yourself each and every day with those heavier weights because what i want to see from you guys is
36:03gains in strength and confidence and mental health and all the gains that you don't see on the scale
36:08see you guys next time bye guys
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