- 6 weeks ago
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LifestyleTranscript
00:00Hey guys, welcome back.
00:14Today's workout is body weight burnout.
00:16Remember, we don't need any dumbbells today,
00:18but we do need these strength slides
00:20to make sure they're nearby and ready to go.
00:22As always, we are getting right into it today.
00:25Let's take it into a job for our warmup.
00:28This is just nice and light on the feet.
00:30As always, we're getting focused on today's workout,
00:33knowing that we're about to crush it today,
00:36bringing that energy every step of the way.
00:39Very nice job.
00:39Get those knees up and get those arms pumping.
00:42Last couple of seconds here.
00:44In four, three, two, one.
00:47Bring those feet apart and reach it back.
00:49One arm at a time.
00:51Full range of motion at the shoulder,
00:53but also thinking about what the shoulder blade
00:55is doing as well.
00:57Don't want to forget about it.
00:58We want to warm up our back
01:00as we're opening up the chest and shoulders here.
01:03Good.
01:04Give me one more on each side.
01:07And last one, we're going chest opener.
01:09So swing it open.
01:11Give yourself a little bit of a hug.
01:12Open and close.
01:14Same thing here.
01:15Thinking about what our shoulder blades are doing.
01:17Squeezing back as we pull our arms apart
01:20and then pulling the shoulder blades away from each other
01:22as you give yourself that hug.
01:24Last couple of reps.
01:26And we go into inchworms next.
01:28Give me two more here, though.
01:29One and two.
01:31Very nice.
01:32Bring those feet apart.
01:34Bend down, hands to the ground.
01:35Walk yourself out to a plank position.
01:38Find that strong plank position for just a moment.
01:40Then walk it back in.
01:42Stand to the top.
01:43Nice job.
01:44Let's go again. Walk it out.
01:46Again, getting our upper body warmed up with this movement
01:50without exhausting ourselves.
01:52Sneaking some squats in as we stand up to the top
01:56from that inchworm.
01:57So full body warm-up move right here.
02:01Give me one more after this.
02:05And back to start position.
02:09Very nice job.
02:10Shake it out for just a moment.
02:11All right.
02:12So let's talk about this format together.
02:14So we're hitting two main blocks.
02:16We're going to start with our first exercise here.
02:19We alternate between a body weight move
02:21and a slider move before we head into our next block.
02:24Our first move here for 30 seconds
02:26is going to be a half kneeling get up.
02:27So we're down on one knee.
02:29We're going to pick up this front leg
02:30and inch off the floor.
02:32As I put it down on the ground,
02:33I'm standing up to the top.
02:34It's a quick motion.
02:36Then I want you to slow it back down
02:37so we make sure we can put that knee
02:39safely down to the floor.
02:40Use your hands on your knee if you need to
02:42for this movement here.
02:44Let's check it out.
02:45Ready to go.
02:4630 seconds on in 3, 2, 1.
02:49Let's go.
02:49Pick that foot up.
02:50Stand up.
02:52So it's like a snap up into position
02:55as soon as that foot hits the ground.
02:57We don't need to slam it to the ground, though.
02:59I just want a step and then a snap up.
03:04Good.
03:05So really rely on that front leg to do all that work here.
03:11That power work.
03:13Standing up.
03:14Nice job.
03:15Last couple of seconds.
03:17In 3, 2, 1.
03:21And time.
03:22Nice job.
03:22Next movement.
03:23We're coming down to the ground.
03:25Hands back up behind us.
03:27Hip distance between your feet.
03:28You're going to reach for one toe, extending that leg,
03:31and then the other side.
03:32Keep our core nice and tight, making sure we're not rotating
03:35too much from side to side here.
03:3730 seconds on the clock in 3, 2, 1.
03:40Let's go.
03:41Extend and touch.
03:42Extend and touch.
03:43If you can't touch the toe, that's OK.
03:46I always tell you that's OK.
03:48So just reach towards the toe.
03:52Very good.
03:52There's concentration.
03:54Yes.
03:55And concentrate.
03:57Exactly.
03:58Full body action here, keeping our core engaged tight
04:02as we go through this motion.
04:04Less than 10 seconds to go.
04:06Make sure you're extending that leg,
04:08feeling that squeeze through the quad.
04:103, 2, 1.
04:12Time.
04:13Hips come down, and we come back up
04:15into that kneeling position, all right?
04:17Other leg forward this time.
04:19Set yourself up again, however you would like to do that.
04:22Same motion here, picking up that front leg,
04:24standing up fast.
04:25In 3, 2, 1.
04:27Let's go.
04:27Pick it up.
04:28Stand up.
04:29Snap up to the top.
04:31Again, take a moment as you lower yourself back down
04:34so we're not crashing to the ground.
04:37But we are creating some speed as we stand up,
04:40getting lots of reps done as we finish up
04:43this third week of endurance.
04:46Woo.
04:46Yes.
04:48Let that glute burn as you stand up on that front leg.
04:525 seconds to go.
04:53Get another one or two done.
04:553, 2, 1.
04:58Time.
04:59Very nice.
05:00Bring it down for that crab toe touch.
05:01Hands behind you.
05:04Deep breath in.
05:05Hips up.
05:06Ready, set, go.
05:08Reach.
05:09Extend.
05:10So if we extend that knee and we squeeze there,
05:14that's when you're going to feel the quad light up.
05:17Right here.
05:20Excellent way to get some knee extensions done.
05:22Get that full range of motion.
05:25Start strengthening up that area around the knee.
05:2910 more seconds.
05:30Come on.
05:345, 4, 3, 2, 1.
05:39And time.
05:40Very nice.
05:41Hips down.
05:41We're heading into our first slider section.
05:43Woo.
05:45Grab one slider.
05:47We're going into a push-up reach.
05:49We're going to change it just a little bit
05:51from the last time we saw this movement.
05:52So one hand has a slider.
05:54We're in that modified push-up position from the knees.
05:57You're going to slide forward
05:58and you're going to leave your chest on the ground
06:00just like we did last time.
06:01Nice and controlled.
06:02Circle around.
06:03Hand next to the chest.
06:05This time, if you can, straighten out the knees
06:07and do that full push-up from the toes.
06:09Then we'll bring the knees back down to the ground
06:11for our next slide out.
06:12All right.
06:13Modification.
06:14Keep those knees on the ground just like we did in week one.
06:17Here we go.
06:18In 3, 2, 1.
06:2045 seconds.
06:21Let's go.
06:21Slide out.
06:23Circle around next to the chest.
06:24Straighten out those knees.
06:25One big push-up.
06:26Knees back down to the ground.
06:29So we're just adding that full push-up in this week,
06:33but we're still modifying this slide-out position
06:36because I want you to practice really that control, right?
06:42Good work.
06:43Halfway through our time here.
06:47Concentrating on every single piece of this rep.
06:53One big push-up.
06:54One big push-up.
06:55Everything has a purpose.
06:5910 seconds left.
07:03In 4, 3, 2, 1.
07:07And time.
07:08Woo!
07:10Good.
07:10Slide my mat out of the way.
07:12Next movement, we have a sprinter climber.
07:16Just one slider still.
07:18All right.
07:18We're going to drive that knee up to the chest with the slider.
07:21We're going to switch the other foot.
07:24The other toe taps forward and back as the slider moves forward and back.
07:29Alternating sides.
07:30A little bit tricky.
07:31Shoulders over the wrist.
07:32Straight line the body.
07:3345 seconds.
07:34Here we go.
07:353, 2, 1.
07:37Let's go.
07:37Forward and back.
07:41So our supporting leg is just jumping forward and back.
07:45Push into that slider.
07:47Remember, you create that resistance.
07:50It's 45 seconds here and it's a tough movement.
07:53So don't let go of it.
07:56If you need to, bring the knees down.
07:59Shake it out.
08:00Get back into it when you can.
08:02Nice job.
08:04Tighten up that core a little bit.
08:06Stay tough.
08:07I know you guys can do this.
08:09Woo!
08:10This is not easy.
08:11That single slider.
08:12Less than 10 seconds to go.
08:13Stay with me.
08:15Let's go.
08:15Last couple of seconds.
08:17Try to get back into it.
08:18In 3, 2, 1.
08:22And time.
08:22Woo!
08:24That one's difficult, right?
08:27It's sneaky.
08:28All right.
08:28Heading back up onto our feet.
08:30Slider can go away for just a moment.
08:35We're going back in.
08:37Half kneeling, get up.
08:38Same thing as our first body weight block.
08:42Only this time we're working for 45 seconds.
08:45And I think you can remember from the first time we saw this format that the extra 15 seconds of work
08:50is no joke.
08:51So don't sleep on it.
08:53Let's get this work done.
08:54Down in that kneeling position.
08:56Chest tall.
08:57Last deep breath in.
08:5945 seconds this time.
09:00Here we go.
09:003, 2, 1.
09:02Pick up the front foot.
09:03And stand.
09:05Down with control.
09:08Down with control, but purpose, right?
09:11We don't want to take a ton of time getting down, but we do want you to control it.
09:16Not bang your knee.
09:19So that needs to be a little bit slower.
09:22Then stand up fast.
09:24Then get moving.
09:25One rep at a time.
09:26You're over halfway there now.
09:28Come on.
09:29That foot is flat on the floor as we stand up strong.
09:35Good.
09:36And take that pressure off that front leg for just a moment.
09:39And then, boom, stand up on it.
09:43In 4, 3, 2, 1.
09:47Time.
09:48Crab toe touches.
09:51Very nice.
09:52Hands behind you.
09:53Hips lifted.
09:54In 3, 2, 1.
09:56Let's go.
09:57Extend and reach.
09:59Good.
10:00Mackenzie rocking it.
10:02Come on.
10:03Big smile on his face, as always.
10:05Come on.
10:05Even though we're all sweating and can barely breathe, but awesome job.
10:13Have more control through it.
10:16Again, feel that squeeze.
10:19I do want a lot of reps done, but I want controlled reps.
10:22I don't want us to feel that burn in the front of the thighs here.
10:26Nice job.
10:27Over halfway.
10:29Push those hands into the ground.
10:31You need to just hold it for a second.
10:32You can, and then get back into those toe touches.
10:36Last few seconds here.
10:38In 3, 2, 1.
10:42Time.
10:44Half kneeling, get up.
10:45Other side.
10:46You ready?
10:47Second half of this body weight block.
10:49Come on.
10:50Other leg forward.
10:51Set yourselves up.
10:533, 2, 1.
10:55Pick it up.
10:56Stand tall.
10:57Stand strong.
10:58Pick it up.
11:00Again, it's only an inch.
11:02Off the floor.
11:02Don't slam your foot into the ground.
11:08Find that control.
11:09Find that focus.
11:11Use your arms as a little bit of balance as you step up.
11:17Just like if you're walking, don't walk with your arms still down by your side.
11:22Have a normal stride, normal swing to the arms as you're walking.
11:27Same thing here.
11:29Over halfway there.
11:29Keep going.
11:3310 seconds.
11:34Come on.
11:37In 4, 3, 2, 1.
11:42Time.
11:42Crab toe touches.
11:44Again.
11:45I'm just going to stay low to the floor.
11:47Here we go.
11:473, 2, 1.
11:50Move it.
11:53Good.
11:53Good.
11:55So here, if it gets to me, 45 seconds is too much.
11:58We hold here for just a moment.
12:00We breathe.
12:01Take a deep breath.
12:03Focus.
12:03I'm still working.
12:05Shoulders.
12:05Core here.
12:06And whenever you're ready.
12:07Boom.
12:08We get back into it.
12:09And even if it's only two or three more reps before you need to rest again, that's okay.
12:14You need to bring those hips down for a second.
12:16That's okay.
12:16It's your workout today.
12:18Not about me.
12:19It's about you.
12:20Let's go.
12:23Nice job.
12:2510 seconds left.
12:29He's getting it right now.
12:32In 3, 2, 1.
12:36And time.
12:37Hips down to the floor.
12:42All right.
12:43We know what's coming up next.
12:44We're grabbing that single slider.
12:46We're going to keep the slider moving the same.
12:48Because I want us practicing those individual movements.
12:51Getting better.
12:52Getting stronger.
12:53Getting those reps done.
12:54Here we go.
12:56Modified plank position.
12:59We're going over to the right.
13:00I lied.
13:02Keep you guys on your toes.
13:03Here we go.
13:033, 2, 1.
13:05Let's go.
13:05Reach forward.
13:07Circle around.
13:08Come up to your toes if you can.
13:10One big push-up.
13:11Bring the knees back down.
13:12The reason I want you to bring the knees back down is we want us controlling
13:16that slide down a little bit more.
13:20So fight it on the way down.
13:22Push that slider into the floor with every single movement.
13:28And then just breathe through it.
13:30As we're coming up to the toes for each of the push-ups, that's a little bit of like a challenge
13:37for our coordination.
13:38We are thinking about how to change our body for each little piece of this movement.
13:43So it's part of the workout today, guys.
13:45You got to think about what's coming next.
13:47Set yourself up and go.
13:493, 2, 1.
13:52End time.
13:53Very nice.
13:54We're going into that sprinter climber on this side.
13:58Not to the side.
14:00Going to the sprinter climber.
14:01Here we go.
14:03We can start with the slider up.
14:053, 2, 1.
14:07Let's go.
14:0745 seconds.
14:08Switch.
14:09And back.
14:11So my foot that's not on the slider is not sliding on the ground.
14:15I'm picking it up and I'm placing it quickly where it needs to go.
14:20But go through those checkpoints.
14:22Top to bottom.
14:23Shoulders over the wrist.
14:25Straight line from the crown of your head down to your toes.
14:29Even while those legs are floating underneath you.
14:32You're over halfway there.
14:33Like I said, you need to come shake it out.
14:36You shake it out.
14:37And then you go.
14:42It is endurance.
14:43We should have to take pauses sometimes and get back into it.
14:47In 4, 3, 2, 1.
14:52Time.
14:54Breathe in.
14:55Rest.
14:55Recover.
14:56Woo.
14:57That is block one.
14:58Done, though.
14:59Awesome job.
15:00Awesome job at home.
15:01All right.
15:02Sliders away for just a moment.
15:06Going into our next body weight block.
15:09And bringing the heart rate back down.
15:11All new exercises in the second half except for our slider moves.
15:15We're going to practice those again.
15:19Here we go.
15:20First movement.
15:22Feet are starting underneath the hips here.
15:24Knees slightly bent.
15:25Sitting the butt back just slightly.
15:27You're going to kick one leg out.
15:28And then you're going to sit the butt back.
15:30And then we're going to stand up to the top.
15:32One calf raise from both feet.
15:33So it's like the first half of a pistol.
15:36And if you need to modify, just put that heel towards the floor.
15:39And you can kind of slide it in and out in order to get in that position with a little bit more
15:43stability.
15:44Let's try it out for 30 seconds.
15:46Here we go.
15:47In 3, 2, 1.
15:49Again, let's go.
15:50Kick out.
15:51Stand feet underneath the hips.
15:53Up to the toes.
15:54We go again.
15:54We kick out.
15:55So it's that single leg balance that we're working here.
15:59Sitting the hips back as far as we can with control.
16:04And trying to use that hip to sit back.
16:07Like you're about to sit into a chair.
16:10Then you realize you don't want to sit down after all.
16:12And you stand back up into that calf raise.
16:14That's what I want to see.
16:15Use those hips.
16:16In 4, 3, 2, 1.
16:21And time.
16:21Very nice.
16:22Take that same leg that was kicking out.
16:24Bring it back behind you.
16:25Lower down into a lunge.
16:27We're pulsing halfway and down.
16:29Ready?
16:303, 2, 1.
16:32Let's go.
16:33Halfway.
16:35Come up all the way.
16:3630 seconds here.
16:38It's going to burn.
16:39If you want to pick up the pace, you can.
16:41Not me.
16:42I'm going to stay right here.
16:44Up to you.
16:45Wherever those hands want to go.
16:47Up in front of the chest here.
16:49Like a little energy through the upper body.
16:51Hands on the hips.
16:52Feel a little bit more balance.
16:54But both toes facing forward.
16:55Less than 10 seconds to go.
16:56Stay in it with me, guys.
16:58Stay on the bass.
16:58Come on.
16:59In 3, 2, 1.
17:02And time.
17:04Shake it out.
17:05That's one of those ones.
17:06We're like, 45 seconds.
17:07Next.
17:08Really?
17:09Okay.
17:10All right.
17:11Pistol on the other side.
17:13Other leg is kicking out.
17:14Same thing.
17:15We'll find that one leg has more balance and strength than the other.
17:18That's okay.
17:18Here we go.
17:193, 2, 1.
17:21We sit back and stand up.
17:24Calf raise off both toes.
17:25Sit it back.
17:28Nice shot.
17:30No momentum here.
17:33So try to completely stop before you come up onto those toes and back down.
17:39And you sit down a little bit lower into that pistol squat.
17:44Even if you've got to put that heel to the floor.
17:48In 3, 2, 1.
17:51And time.
17:52Take that same leg that was floating in front of you.
17:55Kick it back.
17:55Pulsing lunges.
17:563, 2, 1.
17:58Let's go.
17:59Down.
17:59Half.
18:00Down.
18:01Half.
18:03Go to your happy place.
18:04Pulsing.
18:06Always my nemesis.
18:09I never want to hold something and just pulse it out.
18:12But it's a lot of work done because those muscles firing up.
18:17We don't always have to do a million full repetitions, right?
18:20We hold, we do these little pulses.
18:22And 3, 2, 1.
18:27Stand up.
18:28Oh.
18:29Shake it out.
18:32Slider work.
18:35Back to push-up reach.
18:36What do you say, boss?
18:40One slider coming up.
18:43So that's what you say, boss.
18:45That's right.
18:46Let's go.
18:47Here we go.
18:48Modified slider.
18:49Push-up if we can.
18:50Here we go.
18:503, 2, 1.
18:52We slide forwards.
18:54Lower back down.
18:55Hand to the chest.
18:56Up to the toes if you can.
18:58One push-up.
18:58Bring the knees back down to the ground.
19:00Slide forwards.
19:01Control.
19:01Control.
19:02Big circle.
19:04Push-up.
19:04And the knees back down.
19:07Nice.
19:08The slide forward is working everything.
19:12Chest, shoulder, also the lats.
19:16It's a great way to get some back work done during today's workout.
19:23And it takes all the concentration.
19:27Nice work.
19:2910 more seconds left.
19:31That's another rep or two.
19:32One, two, and three, two, one.
19:37And time.
19:38Woo.
19:39Good job.
19:40You should use every single second.
19:43All right.
19:43We're going into our sprinter climber.
19:47Here we go.
19:47Plank position.
19:49Slider.
19:49Same side.
19:51On that foot.
19:52Drive the knee up to the chest.
19:54Getting ready.
19:5545 seconds.
19:55Three, two, one.
19:57Go.
19:58Up and back.
20:02If you need to slow it down, you can.
20:05Do what you need to do.
20:08Like I said, I don't care how many times you come out of a movement.
20:13Because next time you do this, you're going to feel so much stronger.
20:18And you can go for longer.
20:19Good job.
20:22Over halfway there.
20:26Looking at the team back here.
20:28Oh, Melissa's back there crushing it actually.
20:31Going so fast.
20:33One rep at a time.
20:34And I see that focus through her eyes.
20:36At home, how are you crushing it?
20:37Going fast.
20:39Go at your pace.
20:40Three, two, one.
20:43Time.
20:46Good job, Melissa.
20:47Come on, girl.
20:48Yes.
20:54All right.
20:56This little calf raise.
20:58Up on your feet.
20:59They're like, what are we doing?
21:00Up on your feet.
21:03And catch your breath.
21:03Because that's what I was doing.
21:04I was just living my best life trying to breathe.
21:07But here we go.
21:08Into our next round.
21:0945 seconds of our same body weight movements.
21:11So we're sticking that first leg out.
21:13We're sitting the butt back up.
21:15And then calf raise.
21:1745 seconds.
21:17More repetitions.
21:18Here we go.
21:19Three, two, one.
21:20Let's go.
21:21Find that balance.
21:22Kick out.
21:23Stand up.
21:24Calf raise.
21:26It's like the first quarter, maybe a third of your squat here.
21:31I want you to focus on keeping your back flat as you lower down.
21:38And then finding that balance.
21:40Both feet underneath you.
21:42Up onto those toes.
21:45Trying to keep our knee tracking in the same direction as our toe.
21:50As we come down into that pistol.
21:53We're not letting it go in or out.
21:55Sitting the butt straight back.
21:57And the single leg work is so important.
22:00Especially as we get older.
22:02And just walking and living our lives.
22:04Strengths is so important.
22:05Three, two, one.
22:08Time.
22:09Pulsing lunges.
22:10That working leg.
22:11Swinging back.
22:12Three, two, one.
22:15Let's go.
22:15Down top.
22:18Nice.
22:18Kind of lock it in to that halfway point.
22:22Remember it's 15 more seconds here.
22:24This time through.
22:25Good.
22:28Try not to come out of it though.
22:30In the room with that low ceiling.
22:31Don't hit your head.
22:33You only come up so high.
22:35This one, I want you to fight through it.
22:39You have to be mentally strong.
22:41If you already can take on more.
22:43Your mind is going to start telling you it hurts.
22:46I'm tired.
22:47I need to stand up.
22:48See if you can get another rep zone after that.
22:5110 seconds.
22:52Woo.
22:54Threats for it.
22:55Here we go.
22:56Four, three, two, one.
22:59Time.
23:04Walk it off for just a moment.
23:08Crushing it.
23:09Pistols cap race on the other side.
23:11All right.
23:11We prepared for it?
23:13Yes, we are.
23:13Let's do it together.
23:14Here we go.
23:15Other leg.
23:16Swinging forward into that pistol.
23:18Three, two, one.
23:20Kick out and down.
23:22Up.
23:23Cap race.
23:26This one takes some focus as well.
23:28So find that balance.
23:30And put the heel down on the ground if you need to.
23:33Let go of this idea of perfection.
23:36Because it's going to drive you crazy.
23:38Whether it's your workouts, your nutrition.
23:41Yes, we always want to work to improve.
23:43But with consistency too.
23:45We'll always work to improve.
23:47But if it's not perfect, it's okay.
23:50Just keep on going and fighting and showing up the next day.
23:53Make this day count.
23:54Jump on the next time you can.
23:5610 more seconds.
23:58Stay with it.
24:01In four, three, two, one.
24:05That leg that was floating.
24:07Swing it back.
24:08Pulsing lunges.
24:09Our favorite.
24:10Three, two, one.
24:11One.
24:12Let's go.
24:13Down.
24:13Halfway.
24:16And I know sometimes we see the trainers and we think that, oh, they're perfect.
24:21They show up every single day.
24:23They never miss a day.
24:24They never fall off their meal plan.
24:26And it's not true.
24:28I promise you it's not true.
24:29I miss a day, I just get right back into it the next day.
24:33You have some rest days involved.
24:34You can always push the calendar one day and get back into it.
24:39You didn't stop your progress by missing a day.
24:42All right?
24:42We just get back into it, hit it strong the next day.
24:45That's all that it is.
24:4710 seconds.
24:51Nice job.
24:52Stay with me.
24:52Three, two, one, time.
24:59I distracted myself through that one a little bit, but at the very end, my legs are like,
25:04okay, Megan.
25:07Push-up reach.
25:10Going to the other side.
25:16Slider on the floor.
25:17Deep breath in.
25:18I'm instantly prepared.
25:20Last time with this.
25:21Here we go.
25:23Hips forward.
25:24Three, two, one.
25:27Sliding forward.
25:27Control.
25:29Circle.
25:30Push-up from the toes if it can.
25:32Bring those knees back down.
25:34Slide forward.
25:35Circle around.
25:37Push-up from the toes.
25:38Knees back down.
25:40Good.
25:41Say it out loud to yourself if you need to.
25:44If you're thinking about all these separate movements,
25:46that's what's going to help the coordination for each movement.
25:49Why do you guys think I say it out loud to you?
25:51Because I'm trying to do it as well.
25:54Nice work.
25:59And I hear the grunts going behind me.
26:01I see the sweat pulling on the floor in front of me.
26:08It's that controlled work that makes it happen.
26:10Three, two, one.
26:13Time.
26:16Bring our foot to the slider.
26:19Sprinter climber.
26:21Plank position.
26:23Last time with this.
26:23Here we go.
26:24In four, three, two, one.
26:28Let's move.
26:28Knee in and switch.
26:3045 seconds.
26:33Nice.
26:34Go into that zone.
26:35Not even your happy place at this point.
26:38I want you to go into a zone of just being bad to the bone right here.
26:44You can do it.
26:45You're strong.
26:45You're confident.
26:47And you're getting those reps done.
26:50Let's go.
26:52Halfway through.
26:54Can you stay with me for another 20 seconds?
26:56Yes, you can.
27:01Nice work, guys.
27:04Oh, crushing it.
27:05Let's go.
27:06Step it out.
27:09Nice job.
27:12Four, three, two, one.
27:15Time.
27:17And not a second too soon.
27:20That working leg on the slider.
27:24Good job.
27:24Good job.
27:25We're up on our feet.
27:27We're recovering like champions.
27:31Good news.
27:32We got a slider burnout to go because we love the slider so much.
27:39Five minutes on the clock.
27:43Let's bring our heart rates down again.
27:45Let's take a moment.
27:47That workout, it moves fast.
27:50It builds.
27:50At first, those 30 seconds, not so bad.
27:5345 seconds, wow.
27:55It just went from zero to 100 real fast.
27:57So take a deep breath.
27:59Know that you got through that.
28:01Next five minutes, last five minutes.
28:03Best five minutes.
28:04Here we go.
28:09Speed lateral lunges.
28:11Let's talk about the three movements in our five-minute block.
28:14You've seen two of them already.
28:15So speed lateral lunges, sliding one foot out, reaching down about knee to a little bit past knee height.
28:22Then we're going into up-downs.
28:23Hands to the ground, feet out, feet in, stand back up.
28:28Now the one we haven't seen is mountain climbers.
28:30Very similar to what we were just doing, only now both feet can slide back and forth.
28:36We'll come back to our up-downs and we'll keep cycling between the three moves.
28:40I'll always tell you what's coming up next.
28:42Let's start with those speed lateral lunges in four, three, two, one.
28:4730 seconds right here.
28:48Down, through the center, over to the other side.
28:53Five minutes is a long time, especially after you just crush most of this workout right here.
29:00So pick that pace that you feel confident at because it's going to get real tiring real quick.
29:07But we got this.
29:10Breathe through it and we're getting ready for up-downs in four, three, two.
29:15Bring those feet together, hands to the floor, slide out, slide in, stand up.
29:22Remember, anytime we have our sliders on both feet, we can drop our heels to the ground.
29:28Those are going to be our breaks.
29:30So we have more stability and support as we stand up off those sliders.
29:37Nice work.
29:38Last few seconds, going to mountain climbers in four, three, two.
29:47Hold the plank position on the next one and go in, in, in.
29:55And especially after those sprinter climbers, those legs should be burning.
30:01But to me, this is just a step easier when both legs are working on those sliders.
30:07We don't have to pick one leg up.
30:10So once you're driving those toes in through the sliders to the floor, going back up-downs in four,
30:15three, two, both legs out, both knees in, and stand.
30:21Out, in, and stand.
30:23Nice.
30:28Breathe through it.
30:32It doesn't matter your speed here.
30:36If you want to go faster, feel free to do so at the end of the day.
30:41Just think about that next rep and get into it.
30:45Going back to speed lateral lunges.
30:46In three, two, stand up, and let's go.
30:50Down through the center.
30:52All right.
30:53We're to that halfway point, which means we're going to hit one minute right here.
30:59It's a little bit of time.
31:01So keep your chest lifted.
31:03Start thinking about your breathing.
31:06Even though we're working hard, we're hitting that level of challenging our endurance right here.
31:11I want you to breathe.
31:13Get that next rep done.
31:15Keep on moving.
31:15Sit the butt back.
31:17Keep the chest proud.
31:18Fill up those lungs.
31:21So we're about to go back to that up-down when we're done with these right here.
31:27Got about 20 more seconds left of this minute.
31:31And we'll go up-down for 30 seconds.
31:35Nice.
31:37That's right.
31:38We can whoop, and we can grunt, and we can rest like Jay.
31:41Okay, because we just get more concentrated, and then we go again.
31:45Out-downs in three, two, bring those feet together, and move.
31:49Down, slide up, and up.
31:53Nice.
31:54If I was challenging you with endurance, and every single day you just showed up and got through it,
32:01and didn't have to rest at some point, then what kind of workout would that be?
32:07I want you to challenge yourself to the point where, man, you just need a second.
32:12You're going to breathe, and you're going to shake it out, and you're going to get back into it.
32:15Mountain climbers are next, though.
32:16Let's go.
32:17Out, and go with mountain climbers.
32:24Nice.
32:27Just keep breathing.
32:28Just keep breathing.
32:30Let's go.
32:32Nice.
32:33Yes.
32:36Good.
32:38Burn it out, burn it out, burn it out.
32:40Body weight, burn it out.
32:41Going up-downs in three, two, one, last minute of work, in, and stand.
32:49We have this movement.
32:51We have lateral lunges, 30 seconds each.
32:55You're done for the day.
32:56I know this is tough.
32:58I know sometimes we're like, oh,
33:01cardio, maybe not my favorite in the world, but it's an important part of pushing ourselves,
33:09of hitting those endurance zones.
33:13In four, three, two, lateral lunges.
33:18Last 30 seconds.
33:21This is that sprint to the finish line.
33:24Keep that steady pace.
33:25Move.
33:26Fight.
33:29Get that hair out of your way as it's going crazy.
33:35And let that sweat fly.
33:37You're almost at recovery time.
33:38Less than 10 seconds to go.
33:42Come on, team.
33:43Four, three, two, one.
33:47Done.
33:49Done.
33:51And breathe.
33:55How do we do back here?
33:59Yes, yes, yes, yes.
34:01How do we feel?
34:04Oh, I say no hands on the knees.
34:06We'll walk it off together.
34:08Walk it off around your room.
34:10Second time through that.
34:11A little bit more difficult.
34:13I bet you even had a faster pace as you were working through this this time.
34:17It's because your endurance, even by end of week three, is getting so much better.
34:21So be proud of yourself for every day showing up and getting a little bit better.
34:27And notice those differences from day one into now the end of our third week here, all right?
34:34Appreciate those differences that you're seeing in your body.
34:37Let's take a couple of deep breaths together.
34:38Feet apart.
34:40Knees soft.
34:41Breathe in.
34:41Reach up.
34:42And exhale.
34:45Nice.
34:46Thinking about expanding the lungs.
34:49Breathing into the bottom of your lungs.
34:53Bring those hands down behind you.
34:55Push your hands down.
34:56Open up the chest.
34:58And then take two deep breaths into the bottom of your lungs.
35:01Exhale.
35:04One more of those deep breaths in.
35:07And exhale.
35:08Legs wider and shoulder width apart.
35:12We're going to set the butt back into a side lunge.
35:14Hand comes down to the ground.
35:16Opening up to the side.
35:17And if you need to, don't come down so low.
35:20You're going to have your hands on your knee and set up a little bit higher.
35:24Like Jay's doing back here.
35:25Very nice.
35:28And up through the center.
35:29Over to the other side.
35:30We sit back.
35:31Hand comes down.
35:32Reach it up.
35:34Rotating through the body.
35:35Opening up the chest still.
35:36Keeping that breathing going.
35:38Exhale.
35:40Back up through the center.
35:42Bring those feet underneath the hips.
35:43Grab one foot.
35:45Pull it back.
35:46Find that balance.
35:47Nice work.
35:51Focus.
35:52Breathe.
35:54Bring your body back down to normal.
35:57That leg comes down.
35:59Other leg comes up.
35:59Find that balance.
36:01Find that focus.
36:01Grab that foot.
36:03As always, you can hold on to something sturdy around your room if you need to.
36:07Because I know those legs should be shaken by now.
36:09Mine are.
36:12And the leg comes down.
36:14Amazing, amazing work today, guys.
36:17Like I said, it is week three.
36:19This is second time we're making it through the endurance week.
36:22We've got one more workout to go this week.
36:24Let's crush it.
36:24I'll see you then.
36:33Woo!
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