- 4 days ago
Category
🛠️
LifestyleTranscript
00:00what's up you guys welcome to day one of four weeks for everybody i am the creator of the
00:17program autumn calabrese it is a pull day that means we are going to focus on our back
00:22and our biceps but in true autumn fashion if you know me i'm going to squeeze some legs and some
00:27core in there as well here's what i have for you guys today we've got three groupings of exercises
00:33and there's three exercises in each group each exercise happens for 10 reps we're going to focus
00:39on the eccentric muscle contraction that is the lengthening of the muscle i will explain that as
00:44we get into it equipment that you need for today is light to medium weights i have fives eights and
00:49tens and you need your core ball if you don't have the core ball no big deal i will show you
00:54how to do the move without the ball but i highly recommend you get it it's going to add a lot more
00:59to your workout if you need to modify you are going to stick with my girl jumana she is on my right
01:04this is a no impact program so there won't be a whole lot of modifications but she's got you covered
01:10if you need them you guys the gang is all here we are ready we are going to get warmed up we're going
01:15to start with alternating lateral reaches we go in three two one reach it up and over so we're
01:22lengthening through the spine the core is held in tight give me two more now on this one reach it
01:28and we go around the world loosening up the back of the legs they feel it already keep the abs in tight
01:36shoot the hips back try to keep the knees straight so that you lengthen through the hamstrings we've got
01:43two more bring it up last one right here now you're going to step the feet right under those hips we're
01:50going into cat and cow so arch it chin up round the spine so we're starting to warm up the core warm up
01:58the spine by articulating through each vertebrae press the shoulders down give me one more right here
02:06arch it and round it roll it all the way up four shoulder rolls back we go four and three press down
02:15through those hands now take it forward big circles loosen up the shoulders loosen up the back like i
02:21said we're working the back today and now from here we've got knee hugs so you're going to lift it up
02:26hug it into your chest bring it down into the chest controlled core is engaged you guys we've got to do the
02:34warm-up we got to get these muscles loose and supple so that we can do this work and down last one now take
02:42it into a side lunge little side lunge step up shift the hips back sink into the heel feel the stretch in
02:51the inner thighs in the hips pressing that heel into the ground give me two more last one now step the feet
03:00right under your hips toes are forward two little pulses forward hopefully with straight legs doesn't have to go all the way to the ground i know
03:09that's good donald and emily are like last one and bring it all the way up okay move number one it is a
03:18hip hinge with a reverse grip row just watch it you guys you're going to put the ball between your legs
03:23if you have it i'm going to go with my heavier weights palms are going to face forward let me turn
03:28sideways so you can see it small bend in the knees back is flat you're going to row up on the one
03:34four counts to lower down two three four you're going to stand up squeeze that booty and you'll
03:41take it back forward if you don't have the ball i'm going to do mine without the ball on this one
03:46so that you can see you can still do it everybody face the side feet hip width apart toes facing forward
03:51abdominals drawn in tight hip hinge it forward start in our one position here we go row it up on the one
03:58down two three four stand up that's one draw that belly button in up on the one down two three four
04:11stand tall make sure you don't have an arch in your lower back so you kind of have to tuck the pelvis
04:16just a little bit now if you have that core ball between your legs squeeze it try to pancake it out for
04:22me just a little bit and stand tall by having that core ball you're firing up the inner thighs
04:29you're firing up the pelvic floor more muscles are activating stay with you guys are doing awesome
04:35six down two three four stand up it's slow i know so pinch the shoulders now lower it's like somebody's
04:46pulling your hands down and you're resisting it we're almost there sink into the heels this is number
04:52eight down two three who feels it i do your booty shaking my legs are shaking it's back and bys why
05:01wouldn't your legs be shaking last one squeeze it down two three four and stand tall good so we're
05:12going to move on we're going to do a squat with a hammer curl so again if you have the ball it's going
05:18to stay between the thighs watch it once you're going to squat down hamstrings go parallel to the
05:23ground stand up hammer curl down two three and four if you don't have the ball you're just going to do
05:33it without i'll do mine without the ball this time so feet hip width apart toes facing forward here we go
05:38squat it stand up curl down two three four stay with me pull your shoulders back abs are in nice
05:49and tight you guys when we move slow like this we have more time under tension more time under tension
05:56is actually where the biggest strength gain is going to come from so really take your time here
06:02you're probably going to have to lift a little bit lighter than you're used to lifting for some of
06:06these moves because you really have to control it on the lengthening portion this is number five
06:17you guys come on a goal should scare you a little bit and excite you a lot so it's day one i hope you
06:24set some big goals for yourself while following this program make it so it scares you a little bit
06:31you wonder can i do it but then i need you to believe that you can do it core tight we have two
06:39more down up curl yes i hear katrina breathing over there last one and down two three four okay we're
06:53coming down for a core move so if you have your ball this is where you're going to use it
06:57we've got crunches you guys if you don't have the ball it's actually going to make this move a lot
07:06harder i'm going to show it with the ball first so it's at the base of your tailbone hands by the ears
07:11four counts to go back one two three four and you're going to come up yes y'all get to use your ball i'm
07:19going to demo like two without it if you don't have the ball you're not going to go as far down here we
07:24go and back two three four lift up so you're contracting like somebody sucker punches you
07:32in the abs i need you going back like matrix style you can see donald's shaking as he goes back
07:39i love it squeeze it up control control exhale as you go back and lift keep those elbows open wide
07:48keep the heels on the ground lift that chest up so main what's that you're shaking yes so you want
07:58to maintain that long line from your shoulder all the way to the hip bone we got three more i'm
08:03putting my ball in for the last three back two four it really does add an extra layer yeah so maybe you're
08:13anxious to start last one let's get deep and good guess what we are back to the top so you know the
08:22exercises we're starting with the hip hinge reverse grip row so if you need to bump up the weights now
08:27is the time to bump them up if you need to go a little bit lighter drop them down i'm going to use
08:33the ball this time so balls between the thighs try to pancake it hip hinge it forward here we go squeeze
08:39it up on the one down two three four stand tall remember i said it's like somebody is pulling your
08:48hands down right here and you're like no no no no no no no and they get you at the end no stop it stop it
08:58i don't like it sounds like donald's come on you guys y'all look good everybody make sure that you've
09:06got a little pelvic tilt happening in the hip hinge jimmy flatten your back out a smith there it is
09:12beautiful and keep it going i don't know about you guys but my heart rate is starting to climb
09:21yes i'm sweating now i know we have four more to go you guys you are the most valuable investment you
09:27will ever make so take this time and think about it like that this is not something you have to do
09:32it's something you get to do it's an investment in your health in your well-being this is number
09:39nine down two three four my thighs are shaking last one squeeze it see donald's booty growing
09:50and uh like pinocchio his booty grows okay squat to hammer curl we're not wasting any time
09:56if you need to switch out your weights go ahead
09:58again if you don't have the ball you just do a regular squat here we go and squat curl down
10:07two three four you're looking good drop into those heels i shouldn't say drop i should say lower
10:15melt down drop it like it's hard it'll go into a full dance curl it squeeze it keep those elbows locked
10:26in tight keep the shoulders pulled back no arch in the lower back here i don't want you swinging
10:32those weights so if you're having to use your back to lift the weight or to control the weight down
10:38the weight is too heavy let me take a little peek at these kids take a look see how it's going so jimmy
10:44can you open your feet a little bit for me yes there you go love it jumanas my silent one back there
10:52how you doing but she's like working yes i'm concentrating on them i love it we got two more
10:59to go guys come on make it count we're going to be in and out in under 30 so we got to make it count
11:05last one makes me hungry you're hungry already you said in and out oh lettuce style and protein style
11:13right i'm dead you guys are killing me back down ball crunches round number two so again at the base of
11:20your spine if you have it if you don't have it it's just a shorter range of motion here we go and
11:26back two three four lift it up sink it back again i'm gonna tell you melt like butter oh lift it up
11:34y'all were really melting yeah really slow and uh donald what did you say the other day what was our
11:42catch phrase don't be bad slow and don't cheat take it slow and don't cheat it's workout and
11:50relationship yes but hey don't take it from me we got four more to go two three four up the further
11:59you go back can you draw the belly button into your spine that much tighter can you flatten it out
12:04just a little bit more yes you can come on you guys you must train your mind to be stronger than your
12:10emotions last one if you let the emotions get the best of you you lose every time don't do that
12:16moving on to our next group of two exercises we're actually going to stay down here oh ding dong fun
12:22okay ball is going to go between your thighs if you have it i'm going to show it without it one weight
12:28a little bit heavier hold it on either side you're going to bend the elbows slightly it's a lat pull over
12:33back for four counts two three four pull it up glute bridge up and down everybody join me we go in three
12:44two here we go back two three four pull it up squeeze down back press the shoulders down out of your ears
12:55pull it up squeeze the booty so all this little bit of leg work you guys it's not a leg day
13:01we're obviously not lifting crazy heavy weights but it's there just to make those muscles have to
13:08work a little bit it helps bring the heart rate up squeeze up we've only got four days a week so i
13:14gotta squeeze a lot of work into four days up squeeze it we're halfway through this round back
13:21two three four don't let your elbows spray open squeeze them in back controlled press the lower back
13:30down into the ground lift it up squeeze it a couple more to go how we feeling you guys got this
13:39they got quiet on me i know what happens they start counting yeah i'm not counting we don't do numbers
13:45around here last one right here back two three four pull it up bridge it and bring the weight down
13:55and you can sit all the way up so we're coming all the way up we've got a reverse lunge with a full
14:00bicep curl we're going to alternate the reverse lunge so only modification is less range of motion
14:08watch it once weights are at my side right leg lunges back as i stand up i do a full curl so palms
14:15face my body four counts to come down we'll alternate the legs here we go right leg going back in three
14:22two one we go reverse lunge curl down two three four left leg goes back stand up curl it so when
14:34you do this reverse lunge think about your feet like train tracks meaning they're running side by
14:40side parallel that makes it easier to balance so that you don't you're not super crossed over
14:45we're not doing a curtsy lunge keep the chest lifted 90 degree angle in both knees abs held in
14:53tight shoulders pulled back we're getting there that's number five really is the whole body like
15:00yeah as you go down the list abs legs arms just from head to toe it all works control
15:08make sure you're not holding your breath i don't want to see red faces
15:12that's the reminder it's my blush yeah right now you guys remember fitness is 20 exercise 80 nutrition
15:24you can't out train a bad diet that's why i designed four weeks for everybody to go with the four week gut
15:30protocol if you're feeling any of those kind of issues gas bloating just any uncomfortableness
15:38you might want to check that out but really you can do this with any nutrition program rest we're
15:45coming down pull out your mat no ball necessary opposite arm and leg dead bug so only modification
15:52here jumana is going to keep her head on the ground the rest of us are going to lift our head neck and
15:58shoulders off the ground so legs and table top arms straight up contract head neck shoulders up from
16:03here right arm left leg they take four counts to extend and then they pull in and we'll alternate
16:09side to side here we go in three two head neck shoulders roll up right arm left leg one two three
16:18four pull it in so somebody's pulling your ankle somebody's pulling your wrist you're resisting it
16:23and then you pull it back you take it back out two yes there you go pull it in four two three four
16:34in we got this come on now you should not feel it too much in your neck but if you start to feel it
16:40in your neck lay your head down on the ground and draw it in but i really want you lifting and controlling
16:47from your core squeeze it extend it we have two to go pull it in last two you got it make it count
16:56give me one more everything you got and we're coming up to get our heavy weight so i'm gonna put
17:02the ball between my thighs for this one so lat pull over with the glue bridge everybody down
17:08you ready we go in three small bend in the elbows here we go take it back
17:14two three four pull it up glute bridge so yes i am going a little bit faster on the second round you
17:21had a chance to learn it pull it up we're not moving fast though within the exercise i might be moving a
17:28little bit quick in between the transitions but we got this we do squeeze it you guys we're more than
17:34halfway done with this workout now can you pancake that ball just a little bit more if you don't have
17:40the ball there it's okay i just want you to focus on keeping your knees and your toes tracking forward
17:48squeezing you're rolling one vertebrae off the ground at a time when you come up for that glute bridge
17:54y'all feel this down your back like we're all going to have a little bit different range of motion
17:59in our back but you should really feel those lap muscles the big muscles in your back kicking in you
18:06want to make sure you have a nice tight grip on the weight pull it up we're almost there
18:12yeah lots of booty and inner thighs squeeze it we have one more to go last one right here back
18:20two three four pull it up squeeze it lower it come on up reverse lunge to full bicep curl do you guys see
18:30also how we're keeping our station really clean that's so that we can move quickly so grab those
18:37weights right leg lunges back here we go take a nice deep breath and right leg goes back drive up
18:44through that front heel full bicep control it down two three four so the legs are not doing the eccentric
18:52contraction today that happens tomorrow we're not there yet but you'll feel that later right now
19:02i've just incorporated them in to like i said get that heart rate up a little bit blood pumping a
19:07little bit more from the top of the body to the lower body keep it moving we're on number five control it
19:17you guys there's no shortcuts it takes time to build a better body a stronger version of yourself
19:25so be committed to that i always got i mean this in the nicest way but people eat like one healthy meal
19:32or a salad or do one workout and they're like jumping on the scale did i lose five pounds standing right
19:38here do i have abs i'm like guys takes a little bit more than just that that's right but it takes doing
19:45that over and over again it's that consistency that will get you to your goal last one right here
19:52reverse it pull it up lower it down we got opposite arm and leg dead bugs control that always bend those
20:01knees to set those weights down so again the modification is just head neck and shoulders on
20:07the ground actually y'all get ready everybody into position i'm gonna play we go in three
20:14two resist me here we go one two three four pull it in yes do it again one two you feel it engage that
20:23more now pull against me yes keep going three two three four pull it in resist me and pull against me
20:33yes do it again you feel it kick in yes i'll walk away now keep going you're on number six
20:40two one where somebody do something left leg there we go seven two i looked at you you all were frozen
20:48oh eight two they're like ah she's not up there two more
20:57and everybody gets so quiet breathe last one and pull it in come on up it's our last round of three
21:05moves you guys so jumana's gonna pull the chair out for this one again i'll show it to you without
21:10the ball in just a second but it's basically the same thing if you don't have the ball feet are hip
21:15width apart and forward you're gonna take that hip hinge i'm using fives here small bend in the elbow
21:20lift the weights up four counts to come down and you're going to stand up everybody get in position
21:27i'm going to show it without the ball jumana's on the chair i'll come over to you in just a second
21:32jumana everybody lean forward in three two here we go lift up down two three four stand tall sink in
21:42draw that belly button in squeeze don't use momentum don't throw those weights up there
21:48and you're rushing sorry and up down somebody's pressing against you you're not letting them
21:55you guys think about it what is it that you're fighting against what is it that's pushing you
22:01down weighing you down fight against it resist it your workouts are your metaphor for life you do hard
22:09things here to show yourself you can do hard things in life keep going i just want to go over to jumana
22:14she's lifting controlling not gripping in her neck now instead of standing up she's just lifting the
22:20chest up and then going right back forward so lifting that chest up just takes a split
22:24second off of the pressure on her back you guys are on number eight i got your count don't think
22:31i lost it stand up good we got two to go i'm back in it down two three four last one squeeze down
22:43control control control and come up okay no ball for this next one turned in hammer curl with a sumo
22:52squat legs are a little wider than the hips toes are turned out palms face the body watch it once
22:59you're gonna hammer curl in so the knuckles come together hold it here give me a sumo squat stand
23:05up four counts to lower down yes yes we go in three two here we go curl it sumo up down two three
23:18four curl down up controlled it down and squeeze it you guys this is to better habits right here's to
23:32better habits that's right here's to positive thinking here's to clean eating and most of all
23:38here's to loving yourself here is to day one of a journey that is meant to last a lifetime so it's
23:48okay if you're not perfect today there is no such thing as perfection only progress i expect that you've
23:55fumbled quite a few times already today on the count that's normal just ask these guys
24:02we have two more yes d what are you lifting over there it's 20s got it he's like 20 somethings but
24:14holding it in the position the way you've designed this move yeah it's hard it up here feels great
24:20so good control it and good coming down for abs we've got alternating uh rotating back ball crunches
24:30let me show it to you with the ball again if you don't have the ball you're going to have a much
24:34smaller range of motion so arms up you're going to take four counts to go back and rotate open
24:40and come up and we'll alternate side to side i'm going to do it without the ball everybody into
24:45position we go in three two here we go back two three four lift it up so without the ball my range of
24:54motion is definitely smaller i don't want you to fold over that ball if you do have it i still want
25:02you to maintain your flat line you guys trust me once i hit a certain spot here it is all core like
25:08i am engaging engaging so i don't collapse back and i want you to rotate that chest open exhale as you go
25:19back don't grip in your face right we don't want to use extra energy definitely no no wrinkles no we
25:28got two more lift it last one that's my favorite one though and everybody back up back flies fall
25:38between the legs if you have it chair if you need it i'm going with my fives i'm using the ball this
25:45time we go in three two here we go up down two three four stand up take it forward squeeze it control
25:57i want you to always be proud of how hard you're trying so if you showed up today you're giving it
26:03your all whatever that is you be proud of that we're not here to compare ourselves we're not in
26:10competition with each other we're only here to be better than we were yesterday we got five to go
26:19you guys this workout is so close to being over it's so fast squeeze it can you slow it down or at
26:28least get to the bottom a little bit slower what i find is everybody gets three quarters of the way down
26:33and then tries to control that last quarter i want you to control the first quarter
26:40whoo we got two to go remember we're going nice and slow here give me one more and up down two three
26:51four and up turned in hammer curls with the sumo fast transitions legs wide toes out here we go
27:00hammer curl it up sumo stand down two three four you guys we have two moves to go you probably have
27:10about two minutes of work so i need you to give me every last little bit you have we're not rushing it
27:17right we're not gonna rush the clock we're gonna embrace it we're gonna lean into the hard we're gonna
27:24lean into the burn now i feel it yes me too i am sweating five good thing for strong deodorant and
27:35a good makeup artist right now because i am sweating wow come on finish it strong all the way is that number
27:44till the end that is not 10 jimmy my dancer back there is like uh that's 12. he's used to counting in eights
27:53right so we're almost there come on we're almost there we have two to go push it all you have left
28:02is abs amazing yeah come on we can make this work up down up and control it you guys it's not a quick
28:13fix it's a permanent change we've got those rotating back ball crunches so you've got to embrace the day
28:19one is always going to be the hardest yeah here we go put the ball at the base of the spine arms up and
28:25back two three four lift it draw that belly button in tight tight tight tight tight and lift it doesn't
28:35it look so pretty these are our airplane arms and up but you've got to embrace that it's going to take
28:42some time that you're going to struggle on day one you're probably going to struggle on week one it's
28:47okay just keep going you only fail if you quit if you keep going you get better
28:56we got three to go this is eight two three four lift it back i know everybody's sweating
29:03lifting lift it one more and up amazing job let's stretch it out everybody come up to standing we're
29:15going to focus more on the upper body but we will hit the just give me a little little forearm stretch
29:22bicep stretch right here you guys did awesome i want you to go refuel after this think about the foods
29:29that are good for your gut that are good for your body those are the real foods get some more plants
29:34in there just round your spine stretch between the shoulder blades you can stretch all day long
29:41there's nothing wrong with it turn it out just give me a little side to side here
29:48turn those toes forward walk the feet in bring it up inhale up and we will see you tomorrow for day two
29:55lead day yes great job you guys hey guess what i got a little surprise for you what we got bobby
30:03here with some gut head friendly snack foods yes day one yes crushed it
30:14what do you got for us all right these are our gut protocol energy bites yes what's in
30:19them designed specifically for this program autumn you told me you like bananas in these
30:23you cranberries yes we got a couple types of seeds we got flax seeds and sunflower seeds
30:29then of course you got to have some chocolate in your energy bites a little bit of oats for energy
30:33and we're ready to go you guys we got six plants in our energy bites and i love we got the bananas in
30:38there and the oats in there those have great prebiotics in there prebiotics are the food for your gut
30:43bugs your good gut bugs so we want to feed them we got that we got the flax seeds so that's omega-3s
30:49those are good for our brain and our gut health let's dig in let's dig in get it again so sorry
30:54yeah you can pass it i'll do it that is for me take one down pass it around thank you yes we're
31:02gonna get a little energy in our bodies after this workout two would stick together cheers you guys
31:09here's the gut health you're here you got to tell the truth even though we're on camera
31:15i love it all natural healthy gut appropriate i am at it jim thank you we're doing this all week
31:34guys so remember to tip all month that's true you need a tip jar right here yeah
Be the first to comment