- 1 day ago
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00:00Three, two, one, four, everybody!
00:15What's up, you guys?
00:16Welcome to day two, it's leg day.
00:19You need medium to heavy weights
00:21and your core ball for today's workout.
00:23If you don't have the core ball,
00:24I'll show you how to do the moves without it.
00:27I've got medium and heavy weights.
00:28So I've got 15s and 17 and a halves.
00:32The gang is ready.
00:33If you need to modify, Jumana's got you.
00:36She's got a chair over there.
00:37We're gonna show you how to do squats properly
00:40if you struggle with it.
00:41First things first, we gotta get warmed up.
00:43Let's start with lateral reaches.
00:44Up and over with the right.
00:46Here we go.
00:46Reach it up and over.
00:49Did you guys feel it a little bit from yesterday?
00:52Feel the back.
00:53Two more.
00:54Now we go up and around the world.
00:57Stretch out the back of the legs.
00:58They are...
00:59Wow.
01:00Donald got very excited.
01:01Was that an earthquake?
01:03What?
01:04Three more.
01:05Don't worry about it.
01:07Donald just almost fell over.
01:08It's fine.
01:10We got one more.
01:11I'm strong.
01:13Now bring those feet right under your hips.
01:16Give me a cat and a cow.
01:17Arch it.
01:18Round it.
01:20Warm the spine up.
01:22Get that core engaged.
01:24Give me two more.
01:26Inhale and exhale.
01:27Last one.
01:29Now we're gonna bring it up.
01:30Roll the shoulders back.
01:31Four, three.
01:33Always standing tall.
01:35And take it forward.
01:37We're exhaling, breathing.
01:39Three, two.
01:42We've got knee hugs, so we start to warm the hip joints up.
01:45Lift that leg up and down.
01:48You guys, if grabbing it, is everybody losing their balance?
01:53If you're losing your balance, just lift it up.
01:57And now from here, little side lunge.
02:00Come together.
02:02And go the other way.
02:03Sink into that.
02:04Heel.
02:05Get the knees behind the toes.
02:06Like I said, warming up the legs, warming up the hips.
02:09Those are the most important things.
02:10Five.
02:12Give me one more.
02:13And feet come back under the hips.
02:15We've got double pulses forward.
02:18Stretch out the back of the legs.
02:20Just the knees for Donald and I.
02:22Yeah.
02:24We got one more of these.
02:26Last one.
02:27And bring it all the way up.
02:29Okay, we're starting with a dumbbell squat.
02:31So Jumana is gonna use the chair on this one.
02:34Ball between the legs if you have it.
02:37I'm gonna go with my heavier weights.
02:39Watch it once first.
02:41Toes are forward.
02:42Eccentric contraction is working.
02:44So it's four counts to lower down into your squat.
02:46It's gonna be down, two, three, four.
02:50And we stand up.
02:51Is everybody ready?
02:53Yes.
02:53Great.
02:54My ball is gonna run away.
02:56We go in three, two, here we go.
03:00Down, two, three, four.
03:04Drive up through the heels.
03:05So you're keeping the knees behind the toes.
03:08You're trying to get those hamstrings parallel to the ground.
03:12Keeping the chest lifted.
03:14Shoulders pulled back.
03:16This is four.
03:18And if you've got that ball, you're squeezing it.
03:21Not so hard that you're trying to pop it,
03:24but you're kind of trying to flatten it out a little bit.
03:26Five to go.
03:27Pull those shoulders back.
03:29Keep breathing.
03:31At first, you guys are gonna think like,
03:32oh, this isn't so bad.
03:34And then we're gonna get to the second group of exercises.
03:37And you're gonna be like, we hate her.
03:39Two more.
03:40Or just the second exercise.
03:41No, the second one's not bad.
03:43Last one.
03:44Down, don't rush it.
03:46Three, four, and drive it up.
03:48Good.
03:49Yes, just in time to set him down.
03:51All right, come on down.
03:53On your back, we're gonna do a weighted glute bridge.
03:56So again, if you have the ball,
03:57I want it between your thighs.
03:59You guys, this ball brings so much more activation
04:02and stability, so it's great to have it.
04:05You want one heavier weight.
04:07It's gonna go on top of the hip bones.
04:09I should have grabbed a heavier one,
04:10but it'll be okay for today.
04:11So you're gonna, oh my God.
04:14You're gonna glute bridge up on the one.
04:16And you're gonna take slow four counts.
04:19To come all the way down.
04:21If you don't have the ball,
04:22you're just gonna glute bridge without it.
04:23Are you ready?
04:24Ready.
04:25We go in three, two, here we go.
04:28Squeeze it up on the one, down, two.
04:31You guys are gonna keep going.
04:33I'm gonna come up and look at it
04:34because I got a mic pack in my back
04:36and that really doesn't feel good.
04:38So squeeze that ball.
04:40It's not just resting between the thighs.
04:42Yeah, there you go.
04:44Yes, give me a little extra.
04:46You got it.
04:47Yes, yes, yes.
04:49Squeeze it.
04:50You guys are on five, two, three.
04:53Squeeze it.
04:54Yes, how's that feel?
04:55I feel it.
04:56Good, good, good.
04:57Jimmy, how's that feel?
04:58I feel it too.
04:59You feel those inner thighs going?
05:00I love it, you guys.
05:01Everybody's knees are tracking forward.
05:03Toes are tracking forward.
05:05Driving up.
05:06We have two to go.
05:08Squeeze down.
05:10Two, three.
05:11You got this.
05:12Come on, squeeze it.
05:13Hold it, hold it, hold it, hold it, hold it.
05:15Three, two, one.
05:17And down, two, three, four.
05:20Oh yeah, it wasn't a lower down quickly.
05:22I was just, you know, giving you a little extra something.
05:25All right, come on up.
05:26You sit down.
05:27It's only because I wasn't doing it.
05:29So again, Jumana is going to use the chair for balance.
05:32So chair will be on your right side,
05:34weight will be in your left hand,
05:36and your right leg will lunge back.
05:38That's for Jumana.
05:39We're gonna hold two weights.
05:41We've got reverse lunges, you guys.
05:43It's gonna be 10 on each leg.
05:45So we're gonna step the right leg back.
05:49Down, two, three, four.
05:52Come together.
05:52We're gonna stay on one leg for 10 reps,
05:54then we'll switch to the other side.
05:56Are we ready?
05:57Three, two, here we go.
06:00I love Jimmy's energy.
06:01Two, three, four, and up.
06:04So you guys, I really want you to melt this.
06:06Down, two, three, four, step up.
06:10Yep, slow.
06:14Only modification besides holding onto the chair for balance
06:17is to shorten your range of motion.
06:20But taking your time to go down,
06:22oh yeah, it's gonna burn.
06:25That's five.
06:26Make sure that knee is behind your toes,
06:30chest is lifted, booty is pulled under you.
06:3490 degree angle in both knees.
06:37You guys, you're probably not going to be ready
06:41for most of the things I throw at you.
06:45I wasn't ready for most of the things
06:46that were thrown at me in life.
06:48Last one on this leg.
06:50But what I will tell you is that I was built for it.
06:53Let's switch legs.
06:54We go in three, two, here we go.
06:57And you're built for it too.
06:59We're moving nice and slow.
07:02There's no impact.
07:03You're picking your weights.
07:05Your body is built to move.
07:08It wants to move.
07:10It wants to be challenged.
07:13Not only are you building muscle,
07:14but with weight training, we're building bone density.
07:18We're keeping our bodies strong and healthy.
07:21I hear them all grunting and moaning back there.
07:26I love it.
07:27Woo.
07:28Eight.
07:29Yeah, come on.
07:30I definitely was counting these ones.
07:31That was seven.
07:33This is number eight.
07:35They're all yelling out different numbers.
07:3825.
07:38Right.
07:39Two more.
07:40Who feels their booty?
07:41Yes.
07:42Oh.
07:44Give me one more.
07:45Down.
07:46Two.
07:47Three.
07:48Four.
07:49Good.
07:50So now we're going to go on to good mornings.
07:52So again, if you've got the ball, you're going to put it between your thighs.
07:56You guys, this is going to teach you how to do a proper Romanian deadlift.
08:01So the hands are behind the ears.
08:04Balls between the thighs.
08:05You're squeezing it just a little bit.
08:06It's like somebody karate chops you in the hips.
08:09And the hips shoot back for four slow counts to a flat back.
08:15And then you stand up and squeeze it.
08:17We did a lot of it yesterday with our hip hinging.
08:20So everybody's ball is between their legs.
08:22I'll show it without.
08:24We go in three, two.
08:26Here we go.
08:27One, two, three, four.
08:31Stand up.
08:33Squeeze the inner thighs even if the ball isn't there.
08:37Shoot those hips back.
08:39Back is flat.
08:40Two, three, four.
08:44Stand up.
08:45You should feel your booty.
08:46You should feel your hamstrings, the back of your legs elongating.
08:49So what's happening on leg day is we actually alternate between what is called a quad dominant,
08:56meaning the front of your thighs, a quad dominant exercise and a hip dominant exercise.
09:02Quad dominant works the front of your legs, the quads.
09:04Hip dominant works the back of the legs and the booty.
09:06That was seven.
09:07I know they were all wondering.
09:10So we're really making sure we hit all the major muscles in the lower body.
09:16Almost there.
09:17Keep those elbows.
09:18Pull back.
09:19Last one.
09:20Two, three, four.
09:22And up.
09:23And we are back to the top.
09:25Dumbbell squat.
09:26So again, if you're modifying, you can use the chair.
09:29I'm going to use the ball this time around.
09:31Get that little extra activation.
09:33Always bend your knees to pick up your weight.
09:36It's four counts to go down.
09:37We go in three, two.
09:39Here we go.
09:40Down.
09:41Two.
09:42Three.
09:43Four.
09:44Come on, you guys.
09:45Embrace the challenge.
09:46Have fun with it.
09:48One, two, three, four.
09:49Squeeze it up.
09:50Squeeze it up.
09:51I don't want you to be afraid about what could go wrong.
09:54I want you to start being excited about what could go right.
09:57This is day two of this program.
10:00Where can it take you?
10:02So you guys, by the way, Donald has a different grip.
10:05That's okay.
10:06He's top weighted.
10:07You've got to be careful that you don't arch your lower back.
10:10But because his weights are so heavy, holding them at your sides
10:14can sometimes actually pull on your forearms.
10:17So it's okay if you need to take the upper grip or weighted up top.
10:22We've got two more.
10:23But if you weighted up top, I need you to make sure you don't arch your lower back.
10:27And keep breathing.
10:29One more.
10:30And good.
10:33Come all the way up.
10:34Everybody on your back.
10:35Weighted glute bridge.
10:37Get down there.
10:38I'm watching it because, you know.
10:41Microphones.
10:42Microphones.
10:43All right.
10:44Ball between the legs if you have it.
10:46Heavy weight on top of the hips.
10:49Squeeze it up on the one.
10:51Four counts to go down.
10:52We go in three, two, one.
10:54Glute bridge it up.
10:55Yes.
10:56Squeeze down.
10:57Two, three, four.
10:59So you guys, I want you to melt like butter slowly.
11:04Yes.
11:05What's awesome here is, come on over.
11:07You're really, I'm just going to use you, Emily.
11:09Okay.
11:10Go ahead.
11:11Go up.
11:12You're doing great.
11:13One vertebrae at a time rolls down to the ground.
11:16So she's not just dropping her hips down.
11:18She's rolling through the back.
11:20And that also helps engage the core.
11:22So it's not just hamstrings.
11:23It's not just booty.
11:24It's also inner thigh and it's also core work.
11:27We are getting bang for our buck in the workout.
11:30What a discount.
11:31Yes.
11:32If you need to take a break, you take a break.
11:36But you get back in it.
11:37We're going all in.
11:38We got two more.
11:40Crushing it.
11:41I mean, she doesn't even need to modify.
11:43This is number nine.
11:44So strong.
11:45You guys all look awesome.
11:46Give me one more.
11:47Down.
11:48Down.
11:49I won't make you hold it at the top.
11:50Beautiful.
11:51Come on up.
11:52We got reverse lunges.
11:55Pick those weights.
11:57Now, you guys, I don't want you holding back.
11:59I want you to use what you can use with proper form.
12:02So we're going to start with our right leg lunging back for 10.
12:06We go in three, two.
12:08Here we go.
12:09Down.
12:10Two.
12:11Three.
12:12Four.
12:13Come up.
12:14Oh, yes.
12:15It's going to burn a little bit more.
12:16A little bit harder.
12:17A little bit worse in round two.
12:19But that just means that you're getting stronger.
12:22This workout is for everybody.
12:23I picked really basic movement patterns.
12:26These are movements that we probably do in everyday life without even realizing it.
12:32So I want you stronger in it.
12:34I want you to move functionally throughout your day.
12:37That's what keeps your body feeling really good and really strong.
12:42Pain is temporary, y'all.
12:45But quitting lasts forever, so don't quit.
12:48Work through the pain and you'll get stronger every day.
12:51Nine.
12:52I thought you said your booty lasts forever.
12:54That's unfortunately not true.
12:57And let's switch legs.
13:01We go other leg in three, two.
13:03Oh, yeah.
13:04We're not taking long breaks.
13:05Here we go.
13:06The booty only lasts forever if you keep working it.
13:10I'm sure it will.
13:11I say that about fitness in general, though.
13:14It's not like money in the bank.
13:15You don't work out for a certain amount of time and you're like, oh, my gosh.
13:18I'm fit for life.
13:20You have to keep doing it.
13:21You have to be consistent.
13:23That's the beauty of showing up here with us, pushing every day.
13:30Come on.
13:31We're halfway there.
13:32Come on.
13:33Let's go.
13:34You got it.
13:35It hurts so good.
13:36I know.
13:37It hurts so good.
13:38It hurts so good.
13:39Squeeze it.
13:41Are you sure?
13:43We got two more.
13:45I am sweating.
13:48Come on.
13:49Make it count.
13:50Last one.
13:51And woo.
13:54We got good mornings.
13:55Bend your knees.
13:56Always set them down with proper form so you don't hurt yourself.
14:00You'd be shocked how many times people do great in the move.
14:03And then they go to set the weights down or pick them up.
14:06And that's where they get injured.
14:07Don't do that.
14:08All right.
14:09Good mornings.
14:10Good morning.
14:11We go in three, two, core tight.
14:14Shift those hips back.
14:15Two, three, four.
14:18Squeeze it up.
14:19It's actually so good.
14:20Donald does it.
14:21Right?
14:22I love this move.
14:23Me too.
14:24You should get to a nice flat back for me.
14:26So abs in really tight protecting the lower back.
14:29Like I should be able to set my coffee or my liquid gold energize on your back.
14:35And it shouldn't fall if you get to that split second hold in the flat back.
14:41Halfway there.
14:42Come on, y'all.
14:43This one I can do for a while.
14:44Successful people aren't gifted.
14:45I want you to remember that.
14:47They just work hard and then they succeed on purpose.
14:51That's what I need you to do.
14:53This is number eight.
14:54I need you to work hard and succeed on purpose.
14:58We're almost there.
14:59It's going to be over before you know it.
15:03Last one.
15:04And amazing.
15:07Okay.
15:08We're moving on to our second group of exercises.
15:11So this one's going to be a little different.
15:12It still has four moves in this group.
15:15But moves one and two get compounded together.
15:18Moves three and four get compounded together.
15:20Let me just show you what I mean.
15:21We're going to start with a narrow squat to a Romanian deadlift.
15:27So it looks like this.
15:28Feet are close together.
15:29Weights are at my side.
15:30Four counts to go down.
15:31Down two, three, four.
15:33Drive up.
15:34Step open to the right.
15:36Same thing we just did in the good morning.
15:38I only want you to come flat back to the bottom of your knees.
15:41Squeeze up and step together.
15:43So you're ready to go back to the narrow squat.
15:46It's a one-one count.
15:47Here we go.
15:48And down two, three, four.
15:53Come up.
15:54Now open just a hip width apart.
15:57Slow forward.
15:59Stand up.
16:00Back to narrow.
16:01One, two, three, four.
16:04Come up.
16:05Open to the left.
16:06Pull the shoulders back.
16:08I don't want any rounding in your lower back.
16:11Core is tight.
16:13Chest is lifted.
16:14You might have a little bit less range of motion on the narrow squat.
16:18That's totally normal.
16:20Up.
16:21Squeeze that core.
16:24Keep breathing.
16:26In through the nose.
16:27Out through the mouth.
16:28Out through the mouth.
16:29I know you're not expecting the heart rate to climb.
16:31But on these leg days, if you go heavy enough, oh yeah.
16:36It should climb.
16:37Yeah.
16:38It's there.
16:39It's climbing.
16:41This is number eight, you guys.
16:43Remember, your body is a reflection of your lifestyle.
16:47So you got to show up every day and do the things that make you feel good in your own skin.
16:54So doing the workouts, fueling your body properly.
16:58We have one more.
17:00Taking control.
17:01I always say health originates in your gut.
17:04That's why we got the four-week gut protocol to make sure we get things on track there.
17:08And good.
17:10Now, we're going to go to a side lunge, curtsy lunge.
17:14I'm going to show it without weights, but we will do this with weights.
17:17So we're going to lunge to the side.
17:19So only my right leg bends.
17:20I take four counts to sink into it.
17:22Left leg stays straight.
17:24Come up.
17:25Tap in between.
17:26Cross behind the left heel.
17:28Down for four counts.
17:30And we come up.
17:31Yes?
17:32Yes.
17:33Okay.
17:34Grab those weights.
17:35We go to the right ten times in three, two.
17:39Here we go.
17:40One, two, three, four.
17:44Come up.
17:45Tap so you find the balance.
17:46Cross it.
17:47Two, three, four.
17:49So in these compound movements, you can see I have one hip dominant.
17:53That's right there.
17:54And now we have one quad dominant exercise.
17:58We're just alternating between them.
18:02They hate me for it.
18:05You're going to love me later.
18:07Hate me today.
18:08Love me tomorrow.
18:10I'm sure everybody is saying mean things in their head about me right now.
18:15I'm okay with it.
18:16I always say I have the only job where if you cussed me out, I probably did something
18:21right.
18:22Come on.
18:23We're halfway there.
18:24That was five.
18:26Lunge it.
18:27Lunge it.
18:28Lunge it, you guys.
18:30Fitness is 100% mental.
18:31Your body won't go where your mind doesn't push it.
18:36So right now as it's burning, I need you to push your body to its edge.
18:44Get out of that comfort zone and keep going for it.
18:48Yes.
18:49Me too.
18:50Oh, we got two more.
18:53One, two, three, four.
18:57I need you to melt like butter into these lunges.
19:01Yes.
19:02Take it slow and don't cheat.
19:04That's right.
19:05She's the one.
19:06Down, two, three, four.
19:11Shake it out for a split second.
19:13We're going to go right to that other side.
19:15Take a deep breath for me.
19:17Yeah, I just almost fell over.
19:18Cheers.
19:19So we're going to the left in three, two.
19:24Here we go.
19:25Side lunge.
19:26Now don't step too far open on these or it'll be really hard to press back on top of yourself.
19:34That's one.
19:35Fold it over.
19:36Lay your stomach, top of your thigh.
19:39Keep the knee behind the toes.
19:40What'd you say, Emily?
19:41Sorry for all the noises.
19:42That's okay.
19:43Bring on the noises.
19:44I'm not sorry.
19:46She asked for it.
19:47That's right.
19:48Listen, when I wrote the workout, I assumed I would get all the noises.
19:53Down, two, three, four.
19:56Well, you guys, as you make all those noises, you got to fall in love with taking care of your body.
20:03This is five.
20:05You only have one true place to live.
20:07It's in this body.
20:09That's right.
20:10What do you want it to be?
20:12Do you want it to be like a clean, pretty, beautiful house?
20:16I'm talking about the inside.
20:17Or do you want it to be a messy, crazy, unorganized place?
20:23Donald's like, I'll take crazy, unorganized.
20:25I want modern and sexy.
20:26Yes, there you go.
20:28We're almost there.
20:29Woo!
20:30Sink in deeper.
20:32Deeper.
20:33Push it a little bit more.
20:34You got this.
20:35We have two to go.
20:37Wow.
20:38That's okay.
20:39He sounds like a lot.
20:40Sure.
20:41I know.
20:42I'm good at numbers.
20:45Last one.
20:46One.
20:47That's why I was a big major.
20:49Normally, I only count to eight.
20:51Yeah.
20:52Down, two, three, four.
20:54Never learn that far.
20:55And rest.
20:56Okay, set them down.
20:57Breathe for just a second.
20:59We got to repeat, you guys.
21:00We're almost there.
21:01We got to repeat just those four moves.
21:03Go.
21:04When you put it like that.
21:06It's fine.
21:07You got it.
21:08It's fine.
21:09How we doing?
21:10Good.
21:11Amazing.
21:12You feel your forearms, huh?
21:13Yeah.
21:14Yeah.
21:15Sometimes you got to pick a little bit lighter weight.
21:16Narrow squat to Romanian deadlift.
21:18Wow.
21:19Bend those knees to pick those weights up.
21:21Let's turn sideways, guys.
21:23And we will step open to the camera first when we do our deadlift.
21:28Narrow squat first.
21:29Here we go.
21:30Down, two, D.
21:31Watch your arch and link your lower back.
21:33There you go.
21:34Up, now open.
21:35Forward, two, three, four.
21:38So even as you guys go forward in that deadlift, I want you to think about pulling the shoulder blades back into the socket.
21:47That way you don't round your back.
21:50Squat it.
21:52Yes.
21:53Everything happens with control.
21:55You are in control of your body.
21:57You are in control of your breathing.
21:59You are in control of your thoughts.
22:01So right now, if you're starting to think, she's crazy.
22:05This isn't for everybody.
22:07I can't do this.
22:08Yes, you can.
22:09Because you know what?
22:10You're also in control of the weights that you pick.
22:12If you need to go lighter, go lighter.
22:14If you need to do the movement without weights, do it without weight.
22:18But something is always going to be better than nothing.
22:22So keep pushing to whatever your max is.
22:25We are so close.
22:27This is number eight right here that we're doing.
22:30Oh, that narrow.
22:34I don't know about you guys, but my heart rate is starting to climb.
22:38Yeah, same.
22:39Yes.
22:40I'm sweating now.
22:41Keep it going.
22:42This is either eight or ten.
22:44I think it's hard.
22:46All right.
22:47Well, we're going to do two bonuses.
22:48Here we go.
22:49I don't know if it's bonus or even.
22:50Down two, three, four.
22:52Come up.
22:53Open.
22:54Only the math people know.
22:57I just know that we opened up first to the camera, so that had to be our odd number.
23:01And let's call this our last one.
23:04Okay.
23:05And whoo.
23:07Rested.
23:08You guys are doing awesome.
23:10We are down to the last two moves, but we got to do both sides.
23:14So let's get her done.
23:16I'm going to switch to a little bit lighter weights.
23:18Me too.
23:19Let's go to our left first because I'm feeling crazy.
23:22We go to the left side lunge in three, two, here we go.
23:27One, two, three, four.
23:31You can tap in between for balance.
23:33Down two.
23:35Keep that chest up.
23:36So here the chest folds forward.
23:38This is what makes it hip dominant.
23:40Now here, chest stays lifted.
23:43This is what makes it quad dominant.
23:45See how we do that?
23:47Yes, y'all.
23:49Pull those shoulder blades back.
23:51Power off of that side lunge so you can get into that curtsy.
23:56Keep breathing.
23:58Now, when you go into this curtsy, I want you to think about like the horse on a merry-go-round, right?
24:04It goes up and down that pole.
24:06Everybody loves this analogy.
24:08But, so chest is forward here.
24:10Now here, I need you to imagine there is like a line running through the middle of your body.
24:14Go down, come up.
24:17Oh, it burns.
24:19You guys, yes I said it would be for everybody, but I didn't say it would be easy.
24:25Like, the movement patterns are really easy.
24:28You can do this because you can pick the weights that you use or you can do it with no weights.
24:33But, it's still going to challenge you.
24:36Just because the workout program has no impact doesn't mean that you're not going to get a solid workout.
24:43That's the truth.
24:44Yeah.
24:45My heart rate is not wrong.
24:46Yeah, the heart rate is not wrong.
24:47Two more, yes.
24:48It's like shocking.
24:50We're so close.
24:52How close?
24:54This is our last one right here on this side.
24:57But just tell us how close.
24:59Last one, curtsy it.
25:02And stand it tall.
25:04If you need a split second to shake out those forearms, you can.
25:09Take a deep breath.
25:11Let's do the other side and we're done.
25:12Leg day is over.
25:13Day two will be in the books.
25:14Yes.
25:15Are you ready?
25:16Yes.
25:17Steps to finish.
25:18Really 20.
25:19We go in three, two, here we go.
25:22One, two, three, four.
25:26Come up.
25:27Down.
25:28Two, three, four.
25:30You guys, going this slow should also feel really good on your joints because you're really
25:36taking the time to work your muscles and not just bounce in and out of that joint.
25:42So really engage that quad.
25:44Engage the hamstring.
25:46Engage the glute.
25:47Same thing here.
25:49Also, everything is working.
25:52It's not just your quad working.
25:54The whole leg is working.
25:56One muscle might be doing a little bit more, but everything is working.
26:01You got to remember that small disciplines repeated consistently every day is going to be what
26:14leads to great success.
26:17And it's what's going to get you to your goals.
26:20Down.
26:21We're almost there.
26:23It takes time to build a better body, a stronger version of yourself.
26:28So be committed to that.
26:31We got two more.
26:33Over.
26:34Come on, you guys.
26:35Finish it strong.
26:36Not just physically strong, but mentally strong.
26:40Last one.
26:41Let's go.
26:42Lunge it.
26:43Come on, y'all.
26:44Whoo.
26:45And guess what?
26:46Tomorrow's a rest day.
26:47So you get a chance to recover.
26:50Oh, yes.
26:51Oh.
26:52Bend the knees.
26:53Set those down.
26:54Breathe for me.
26:55Shake those arms out.
26:56You guys did amazing.
26:59We got to cool it down.
27:00Don't go anywhere.
27:01Give me a nice big inhale.
27:02Up.
27:03Oh, I hope you feel so good.
27:06Exhale it out.
27:07That's two in the books.
27:09Do it again.
27:10Inhale up.
27:11And exhale it all out.
27:14We're going to stay upright while the heart rate comes down a little.
27:17So let's start by stretching out our quads.
27:19So grab the toes, pull it up towards your booty.
27:23Knees and hips close together, and they're pressing forward.
27:27If you're losing your balance, grab the opposite ear.
27:29That's good.
27:30Right?
27:31And then we're going to go to the other side.
27:34Now, you guys, in four weeks for everybody, you actually have three rest days in a week.
27:38One of those rest days, I want you to get movement in.
27:42Let's take it all the way forward.
27:44So what I mean by that is, I want you to get a fifth day of movement in.
27:48And I want you to listen to your body and decide what that is.
27:52Do you want to stretch?
27:55Do you want to do yoga, Pilates, bend your knees, roll it all the way up?
28:00Do you want to go for a run?
28:03Do you maybe want a little bit of impact?
28:05Do you want to jump a little bit?
28:06Do you need something a little bit harder?
28:07Do you want to join me for a body workout?
28:09Maybe join me for a cycle workout.
28:12We've got bonus cycle workouts here also.
28:14Turn those toes forward.
28:16Walk them in.
28:18Bring it all the way up.
28:20Give me one more big inhale up.
28:22Exhale it all out.
28:23So tomorrow, you don't have to get movement in.
28:26It is a rest day.
28:27But between Wednesday, Saturday, and Sunday, one of those days, I need you to get some extra movement in.
28:33Always keep stretching.
28:34I don't know about you guys, but we're going to go check and see what Bobby's got for us.
28:38We want some food.
28:39You guys did amazing.
28:40Way to crush day two, leg day.
28:44Bobby, what do you have?
28:50Hey, you guys ready for smoothies?
28:52So we got recover here because it's leg day, right?
28:55Yes.
28:56Best time to take recover.
28:57Vegan recover.
28:58Vegan, of course, because that is our gut health protocol.
29:01We've also...
29:02Nobody's behind me.
29:03I love these cups.
29:05Yeah, these are like, these are, these are beach body cups.
29:08Yeah.
29:09Okay, so we got some vegan recover.
29:11Yeah, we got blueberries in there, which are good for the gut.
29:13Antioxidants, yes.
29:14Great.
29:15Also the chia seeds.
29:16Great.
29:17Omega-3s.
29:18A little bit of coconut milk.
29:19Love it.
29:20And some water, and we're good to go.
29:21Great.
29:22Oh, I'm sorry.
29:23I forgot to tell you.
29:24I slipped cauliflower.
29:25I shouldn't have told you.
29:26I should have seen if you could tell.
29:27Well, you can't tell, but...
29:28You can never tell.
29:29Cheers.
29:30Cheers.
29:31Cheers.
29:32Cheers.
29:33Cheers.
29:34Cheers.
29:35Cheers.
29:36Cheers.
29:37Mmm.
29:38Mmm.
29:39There's a whole cup of cauliflower.
29:40You're lying.
29:41So you get a green container.
29:42All cup for each of us.
29:43Yeah.
29:44A green container in your smoothie.
29:46Yeah.
29:47So we're getting lots of fiber.
29:48It's so good.
29:49It was.
29:50Obviously.
29:51Sometimes it's so good.
29:52Do you want to box out?
29:53Mine is the hardest thing.
29:54What do you want?
29:55Yeah.
29:56Thanks for watching.
29:57Mm.
29:58I'm sorry.
29:59I'm sorry.
30:00I'm sorry.
30:01I'm sorry.
30:02I'm sorry.
30:03I'm sorry.
30:04You're out of the loop.
30:05I'm sorry.
30:06I've got scared.
30:07I was like you.
30:08I'm sorry.
30:10It was.
30:11My mom was a big deal.
30:13It's a big deal.
30:14I'm sorry.
30:15Yeah.
30:16I'm sorry.
30:17I'm sorry.
30:18I'm sorry.
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