- 4 weeks ago
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00:00One, two, three, four, everybody!
00:15What's up, you guys?
00:15Welcome to workout number three of week one.
00:18It is a push day.
00:20So we're working the shoulders, the chest, and the triceps.
00:24You're definitely going to want lighter weights today.
00:26Light to medium, I have fives, eights, and tens.
00:30Everybody's here.
00:31We're working the eccentric muscle contraction.
00:33Remember, we got to take it nice and slow and don't cheat.
00:36Let's get warmed up.
00:37Lateral reaches to the right in three, two, one,
00:41reach it up and over.
00:42Sometimes I feel like there should be more to say.
00:44And I'm like, did I say all the things?
00:46You said all the things.
00:46Two more.
00:48Now we go around the world.
00:50Circle it around.
00:52Hopefully you guys are feeling good after your rest day.
00:55I am.
00:56Core nice and tight right here.
01:00Yes, Jimmy.
01:01Give me two more.
01:03Rest day.
01:04We all love a good rest day.
01:06Rest day, best day.
01:07Yes.
01:08Last one.
01:09We got cat and cow.
01:10Step those feet under the hips.
01:12Arch it.
01:13Round it.
01:14Get the core going.
01:15You know we're going to use our legs today even though it's a push day.
01:20Shocker.
01:21Shocker.
01:22One more.
01:23One more.
01:24And good.
01:25Bring it up.
01:26We got shoulder rolls back for four.
01:28Loosen those up because they are really going to work today.
01:30Push those hands back and down.
01:32And now let's take it forward.
01:34So press them forward and down.
01:36Still engaging that core while we do it.
01:39And good.
01:40We've got little hip stretches here.
01:44Pull that knee in.
01:46Core is tight.
01:47So it's tight so you find the balance.
01:49After this we're going into side lunges.
01:52Last one right here.
01:53Let's lunge it left.
01:55Rock it side.
01:56You can put the hands on top of the thighs.
01:58But if you've got the flexibility, reach down for the ground.
02:01Sink into those hips.
02:03Loosen them up.
02:04Ooh.
02:05My booty sore.
02:08Last one right here.
02:10Feet come under the hips.
02:11Double pulse forward.
02:13You guys should be starting to learn the warm up.
02:15It's going to be the same warm up for the first two weeks.
02:18And then I'll change it and give you something fresh and new for the last two.
02:21Last one.
02:23Bend those knees.
02:24Roll it all the way up.
02:25First move.
02:27Side lunge alternating with a shoulder press.
02:30Watch it one time.
02:31Weights are at the shoulders.
02:33I'm going to lunge it right.
02:34Sink into that right heel.
02:36As I come up, drive them up.
02:38Down.
02:39Two.
02:40Three.
02:41Four.
02:42And then we'll go to the left.
02:43We go in three.
02:44Two.
02:45Here we go.
02:46I'm like, come on, heart rate.
02:47Catch up.
02:48All the talking.
02:49Control it.
02:50So the fingertips are facing the ears.
02:53Side lunge.
02:54Drive it up.
02:55Remember, we're going nice and slow here.
02:58That's why I said sometimes you've got to pick lighter weights than you would do if you were just doing a one and one count.
03:05And remember, we're really trying to milk this.
03:08We're melting like butter.
03:10Core is tight, laying the stomach on top of the thigh.
03:14Toes stay facing forward.
03:16One leg bends.
03:18One leg stays straight.
03:20Oh, yes.
03:22All I heard was butter.
03:24Melt like butter.
03:25Can't have butter on four-week protocol.
03:27Melt like ghee.
03:28Melt like ghee.
03:30We got two to go down.
03:33Butt is so sore.
03:35So what you're saying is you needed more rest days.
03:39It's working.
03:40Last one right here.
03:42Oh, I definitely picked the right weight for round one.
03:46Whoo.
03:47I had some Elvis lip going on there.
03:49Yes.
03:50That was crazy.
03:51Okay.
03:52We're coming down for push-ups.
03:55I'm going to put my hands on the mat just because I like to have cushion.
03:58Emily's using push-up stands.
04:00Jumana's going to do it on her knees.
04:02It's four counts to lower down into your push-ups.
04:05Hands are just a little wider than the shoulders.
04:07So it's down, two, three, four.
04:10Press up on the one.
04:12Give me one knee tuck.
04:14The knee tucks will alternate side to side.
04:16Jumana will lift up for the knee tuck.
04:19Here we go.
04:20Everybody up in three, two, one.
04:22We go down, two, three, four.
04:25Drive it up.
04:26Knee tuck in.
04:27So really contract those abs when you knee tuck in.
04:31You're lowering down almost through your back.
04:34So shoulder blades come together and then explode up through the chest.
04:39Back is nice and flat.
04:41We're not in down dog.
04:42I don't want to see any booties up in the air.
04:45Keep that belly up.
04:47Not that kind of shit.
04:48Don't make me laugh on push-ups.
04:50That's for later.
04:52I love you guys and hate you at the same time.
04:55That's when we go live on Insta.
04:57They're making all the jokes.
04:59This is number eight, two, three, four.
05:03Come on.
05:04We got two to go.
05:05Everybody's going to have a little different range of motion.
05:08So just know it doesn't have to be chest all the way to the ground.
05:13Drive it up.
05:14Pull that knee in and rest.
05:16Good.
05:17Whoo.
05:18Come on back up.
05:19We're going on to triceps.
05:20You're going to want a little bit lighter weight.
05:22So it's an overhead tricep extension with a sumo squat.
05:27Legs wide, toes out.
05:28Watch it once.
05:29I'm using my eight.
05:30I go down, two, three, four.
05:33When I get to the bottom, I sumo squat, stand up, and extend it up overhead.
05:39We got ten.
05:40All right.
05:41Here we go.
05:42In three, two, one.
05:44We go down, two, three, four.
05:48Sumo and up and lift.
05:50Come on, you guys.
05:51You may not be there yet, but you're closer than you were yesterday just by showing up and doing your workout.
05:58I know it's day three.
06:00We should be starting to get the hang of the eccentric contraction.
06:05You should be picking up on the fact that I'm going to put your legs in every single day.
06:10Right.
06:11Like it or not.
06:12If you don't know me, I'm Autumn.
06:15I like to work legs.
06:17Halfway there.
06:18Now, don't just fall into that sumo.
06:21Press into the ground on the sumo.
06:23Squeeze the inner thighs to come up and extend.
06:26Y'all feel your arms working?
06:27Yeah.
06:28Yeah.
06:29Hope you washed your hair already.
06:30Down, up, squeeze it.
06:33Don't arch the lower back.
06:37Down, up.
06:39We've got two to go.
06:41Control it.
06:42Keep those shoulders out of your ears.
06:44You've got this.
06:45You can do hard things.
06:46Remember what I said.
06:47You're in control of the weight you pick.
06:49So, if the weight is too heavy, all you got to do is lighten up.
06:52You don't have to quit.
06:54And good.
06:55Coming down.
06:56Oh, yeah.
06:57We feel those.
06:58Okay.
06:59Accordion ball crunches.
07:01So, we're going on our back.
07:03So, yes, you need your ball.
07:05If you don't have it, I'll show you how to do it without it in just a second.
07:08It goes at the base of your spine.
07:10Crunch it in on the one.
07:11Press something heavy away with your heel for four counts on the way down.
07:16It'll be five on each leg.
07:18I'll do like one or two without the ball.
07:20And if you don't have the ball, you got to be on your back.
07:23In three, two, here we go.
07:25Crunch it in.
07:26Press.
07:27Two.
07:28Three.
07:29Four.
07:30In.
07:31Press.
07:32Two.
07:33Three.
07:34Four.
07:35Contract.
07:36Come on, guys.
07:37Squeeze and blow that air out.
07:39Contract it in.
07:40Two.
07:41Three.
07:42One more on this side.
07:43Draw that in.
07:44Press like something's heavy and you're pushing it away.
07:47Quick switch of the legs.
07:48And right back in.
07:49Squeeze it.
07:50I need you to pull those lower abs in.
07:52So it's like there's a resistance band on your foot and you're pulling it into your chest.
07:57So you're pulling something heavy towards you.
07:59Now you're pushing something heavy away.
08:02Two more.
08:03Abs in.
08:04Don't hold your breath.
08:05How you guys feeling?
08:06You're quiet today.
08:07In.
08:08Press.
08:09Two.
08:10Three.
08:11Four.
08:12Good.
08:13We are back to the top.
08:14So you know what four moves are coming.
08:16Do you need to go heavier?
08:17Do you need to go lighter?
08:19Do you just need to adjust the mindset and think positive?
08:23We're going side lunge to shoulder press.
08:25And three.
08:26Two.
08:27Here we go.
08:28Side lunge.
08:29Drive it up.
08:30I want you to focus on health, not weight.
08:34That's really what this is all about, you guys.
08:36Four weeks for everybody.
08:37Four week gut protocol.
08:39This is about the long haul.
08:41This is about our health.
08:42It's about taking that back into our own hands and saying, I'm in control of it.
08:48And doing things that help us be the healthiest, best versions of ourselves.
08:55You're putting the work in here in the workout, but this is like 2% of your day.
09:02What you fuel your body with is like the other 98% of the day.
09:08So really make sure you're fueling it with food that is good for you.
09:13If you're not sure what that even is anymore, because you know, there's so much fake food out there.
09:20Join me for the four week gut protocol.
09:23I promise you're going to feel so good.
09:25Last one right here.
09:27Press it up.
09:28Down.
09:29Two.
09:30Three.
09:31Four.
09:32We got pushups.
09:33Yeah.
09:34All right.
09:35Come on down.
09:36Everybody in a position?
09:37Yep.
09:38I'm going to get you started and then I want to come around and check on everybody.
09:42All right.
09:43Hands a little wider than your shoulders.
09:47Three.
09:48Two.
09:49Here we go.
09:50Down.
09:51Two.
09:52Three.
09:53Four.
09:54Up.
09:55Knee tuck.
09:56Down.
09:57Two.
09:58Three.
09:59Four.
10:00Drive it up.
10:01Knee tuck.
10:02You guys keep going.
10:03Follow the person next to you.
10:04I want to come over to Jumana so you guys can just see what she's doing.
10:06So she drops to her knees.
10:08Beautiful pushup.
10:09She tucks her toes, lifts up, gives me that knee tuck.
10:11So she still works the abs.
10:13That's so beautiful.
10:14I love it.
10:15No arch in the lower back.
10:16Jimmy could do it all day.
10:18He's like, look how slow I can go.
10:20And off beat.
10:22I love it.
10:23Go slower.
10:24You're not off beat.
10:25It's okay.
10:26So you guys, you're on number seven.
10:28Emily's using pushup stance.
10:30That's just so that her wrists don't take extra pressure on.
10:32If you have that issue, you can do the same thing.
10:35Where there's a will, there's a way.
10:38Stay with it.
10:39You guys are doing awesome.
10:41Last one.
10:43And good.
10:45Great job, you guys.
10:47Come on up.
10:48What's that?
10:49Should have done a modified version.
10:51Right?
10:52You got that pressure on you.
10:54Like, you got it.
10:55You got it.
10:56Grab that weight.
10:57Okay.
10:58We got overhead tricep extensions.
10:59Now the question is, is everybody sticking with what they use the first time?
11:02No.
11:03No.
11:04I learned.
11:05Arms up.
11:06I got cocky.
11:07Squeeze those elbows in.
11:08Here we go.
11:09Down.
11:10Two.
11:11Three.
11:12Four.
11:13Sumo.
11:14Up.
11:15Extend.
11:16What is funny is I tell them every day before we start filming these.
11:19Guys, don't pick what you think it would be normally because it's slower.
11:23Pick lighter.
11:24And then I look at Donald's weights and I'm like, oh, really?
11:27I just want to be strong.
11:29You're so strong.
11:30I love it.
11:31Squeeze those elbows in for me, everybody.
11:33You just like press in.
11:35No.
11:36What I will say is I'm actually so impressed with how much stronger Donald is.
11:41If y'all did 80 Day Obsession, you got to watch him transform there.
11:45And even to see where he is now three years later, because it's all about consistency
11:50and sticking with it, he's pulling out weights and I'm like, holy cow, is that really what
11:55you're lifting?
11:56Katrina, same with you.
11:58Did 80 Day.
11:59Watched her go through it.
12:01Watched how much stronger she got.
12:03And you guys might be thinking, well, this is easier because it's no impact or moving slower.
12:08No.
12:09That doesn't mean it's easier.
12:12It means that everybody can do it to show yourself you can do hard things in life.
12:18Last one right here.
12:21And extend.
12:23Great job.
12:24Come on down.
12:25Accordion ball crunches.
12:27You guys did awesome.
12:29So again, if you don't have the ball, I highly suggest you get it.
12:34It makes doing this, in a lot of ways it makes it easier, but it also just makes it easier
12:38to actually work the muscle.
12:40Five on each leg.
12:41Here we go.
12:42And contract in.
12:44Press.
12:45Push.
12:46You guys, I want you to make that mind muscle connection of pulling something heavy in,
12:52pushing something heavy away because you're going to feel it fire up your abs more when
12:58you do that and take it out of your hip flexors.
13:01Last one on this side.
13:02Press.
13:03And switch.
13:05And pull it in.
13:07Out.
13:08Two.
13:09Three.
13:10Four.
13:11But we really need that.
13:12We need that mind muscle connection so that we can get the most out of every movement.
13:16And when we use this ball, it helps activate more muscles.
13:21It's so hard to keep the arms up.
13:24Yes.
13:25And rest.
13:26I'm like, I thought it was just me.
13:29Awesome job.
13:30Guess what?
13:31We're moving on to the next four exercises.
13:33This is our next big group of four.
13:35We do it twice and we're done.
13:37So we've got a reverse lunge alternating with a lateral shoulder raise.
13:41So watch once.
13:42You're going to reverse lunge, step together, lift, small bend in the elbows, down for four
13:49counts.
13:50Arms only come up to shoulder height.
13:52Guys, I'm using my fives.
13:53Me too.
13:54Yeah.
13:55Me too.
13:56Jimmy's like, me too.
13:58Three's anybody?
13:59Just kidding.
14:00Here we go in three, two, one.
14:02So reverse lunge right.
14:03Both knees go 90 degree angle.
14:06Lift up, down, two, three, four.
14:11Hit that 90 degree angle in both legs.
14:13A little bit of power to come up and everything is controlled.
14:16I don't want you gripping in your neck.
14:18So if you feel it in your neck, your weights are too heavy.
14:21Abs are in nice and tight.
14:24That helps you with balance.
14:26Come on, you guys.
14:27We build our habits and then our habits build us.
14:32So make this your habit.
14:35It's your habit to get up and work out.
14:37Just like brushing your teeth.
14:38You wouldn't get up and not brush your teeth unless you're my son.
14:41Depends on the morning.
14:42Less you're a 12 year old boy, in which case I have to like triple check it.
14:47But that's because it's just a part of health, part of hygiene.
14:51We got it.
14:52We got it.
14:53We're almost there.
14:54This is number eight.
14:56Come on, fight through it.
14:58It's only 10 reps.
15:00You can do anything for 10 reps.
15:02That's right.
15:0310 reps takes about 45 seconds.
15:05So it's not even a full minute.
15:07Last one right here.
15:09Sorry.
15:10I love all the exhaling.
15:12And good.
15:14Okay.
15:15On your back, we're working the chest.
15:18I love working chest when it's not push-ups.
15:21So a little bit heavier weight.
15:23We have a narrow grip chest press.
15:25We're going to throw a little bit of core work in there with a leg lower.
15:29Watch it once.
15:30So both legs start in tabletop.
15:33Extend your real right leg.
15:35Four counts to come down.
15:36One, two, three, four.
15:38I'm speeding it up a little right now.
15:40Drive it up.
15:41Then abs in.
15:42Lower the leg.
15:43And lift the leg.
15:44Five on one side.
15:46Five on the other.
15:47Here we go.
15:48Right leg in the air.
15:49Left knee bent.
15:50Lower back pressed into the ground.
15:52Palms face each other.
15:53We go down.
15:54Two, three, four.
15:57Drive it up.
15:58Now lower that right leg.
16:00Lift that right leg from the core.
16:02Down.
16:03Two, three, four.
16:06Drive it up.
16:07Always keeping the lower back pressed into the ground.
16:10Breathing, you guys.
16:11That's really important.
16:12Now you're also going to feel your triceps work because we're not on a bench.
16:17So we actually don't get the depth by the arms going past parallel.
16:24You guys feel the triceps kick in a little bit.
16:26One more on this side.
16:28Three, four.
16:29Up.
16:30Up.
16:31Use that a little bit.
16:32Up.
16:33Down.
16:34Now switch your legs.
16:35And right back into it.
16:36Down.
16:37If you need to modify, if keeping both legs up in the air is too much, you can put that
16:43bent foot on the floor.
16:45But it actually should make it easy to keep the lower back pressed down.
16:50I mean my arms are shaking like jello over here.
16:53Three, four.
16:54Up.
16:55What did you say, Emily?
16:57Someone turn with the heat.
16:59What?
17:00You did.
17:01They moved the air conditioning over to me.
17:04Oh.
17:05I was like, it doesn't feel as breezy.
17:06I had Beyonce's fan on me yesterday.
17:08I think this is the last one.
17:09Oh, this is the last.
17:10It is.
17:11Do y'all love how we're talking and Jimmy's like, guys, I think it's the last one.
17:15Not on my watch.
17:16Jimmy won't let you miss a beat.
17:19He won't.
17:20Okay, come on up.
17:21Dance, Captain.
17:22That was amazing.
17:23Tricep kickbacks, as if your triceps weren't tired enough.
17:28Let me show it to you once first.
17:29I'm going to show it to you guys from the side.
17:31If you're modifying, follow Jumana.
17:33She won't lift her leg up.
17:34But, feet hip width apart, toes forward, abs in, back is flat.
17:39Weights start in your armpits.
17:40This is position one.
17:41Kick it back on the one.
17:43In, two, three, four.
17:46Stand up.
17:47Little knee raise to challenge your balance.
17:50Again, if you're modifying, you won't lift the knee up.
17:52You'll just tap the toe.
17:54Are you guys ready?
17:55Yes.
17:56Bend it forward.
17:57Abs in, flat back.
17:58Here we go.
17:59Kick it back on the one.
18:00In, two, three, four.
18:03Stand up.
18:04Lift the right leg.
18:06Fold back forward.
18:07Kick it back.
18:08In, two, three, four.
18:11All the way up.
18:13We don't have to rush that knee raise.
18:15Sorry.
18:16I'm totally okay with the fact that you switched it out.
18:23What did you switch to?
18:25Tens.
18:26I was just taking it too much in my neck.
18:28Yeah, that's good.
18:29Look, you guys, there's no shame in that.
18:30I really actually appreciate that you did that right here on camera
18:33because I want people to understand it's going to happen.
18:36You're going to think that you can do this with a heavier weight than you can
18:40because you're used to doing it on a one-in-one count.
18:44But when you slow it down this much, it has to be lighter.
18:48I promise you won't lose strength gains.
18:52Believe it or not, you're going to get even stronger.
18:55Watch what happens in the next week or two.
18:59You will all of a sudden be doing it with your tens, with your twelves.
19:04We have one more.
19:05Kick it back.
19:07Squeeze it in.
19:08Two, three, four.
19:10Lift it.
19:11Lower it.
19:12We're coming down for half bicycle crunches.
19:15So if you have the ball, it's going to go behind one knee.
19:18We're going to do five on each side.
19:20Watch it once first.
19:22Again, if you don't have the ball, you just do it without.
19:25So you're going to crunch it in.
19:28Lower.
19:29Two, three, four.
19:31If you don't have the ball, you're just doing it here.
19:34Back.
19:35Two, three, four.
19:36Everybody ready?
19:37Yes.
19:38Three, two.
19:39Here we go.
19:40Crunch cross.
19:41Down.
19:42Two, three, four.
19:44Now imagine I'm right there with you, and I'm pushing on your knee, and I'm pulling on your shoulder, and you're resisting me.
19:51And you take it back.
19:53Don't make me get up and actually come do it.
19:57Down.
19:58Two, three.
19:59They're like, no!
20:00Last one on this side.
20:01Down.
20:02You can imagine.
20:03And switch legs.
20:05Give me a quick switch.
20:07And we twist the other way.
20:09Twist.
20:10Down.
20:11Two, three, four.
20:13Blow that air out every time you lift.
20:17Draw the belly button in.
20:19Come on, you guys.
20:20Remember, this is not a quick fix.
20:23You have to show up ready to put in the work.
20:25Last one right here.
20:27Down.
20:28Two, three, four.
20:30And we are back to the top.
20:32Those four exercises one more time.
20:35And this is done.
20:36So I'm sticking with my fives.
20:38We've got the reverse lunge.
20:39Lateral shoulder raise.
20:41Woo!
20:42Stand tall.
20:43Take a nice deep breath.
20:44Right leg goes back in three, two, one.
20:47Here we go.
20:48We lunge it back.
20:49Lift it up.
20:51Down.
20:52Two.
20:53Three.
20:54Four.
20:55Other leg goes back.
20:56So only modifications are to not go as deep into your lunge.
21:00Not lift as heavy with the weights.
21:03And again, take it nice and slow.
21:05Make sure you're not gripping in your neck.
21:07Keep that core tight.
21:09And keep breathing.
21:10No holding your breath.
21:13You guys, I want you to remember something.
21:15There is nothing about me that is different or better than you.
21:20I might be at a different place in my fitness journey.
21:22I might have been doing this a little bit longer.
21:24But I don't have something inside of me that you don't have inside of you.
21:30What it is, is I'm not a product of my circumstances.
21:33I'm a product of my choices.
21:36And that's what you have to be too.
21:38You have to be a product of the choices that you make.
21:41You have to wake up and choose this life.
21:43Choose to do the things that are good for you.
21:47Choose the things that challenge you and push you outside your comfort zone.
21:52Down.
21:53Two.
21:54Three.
21:55Four.
21:56And rest.
21:57Good.
21:58That was a good one.
21:59Right?
22:00Yeah, you feel your abs kick in, right?
22:02Yeah.
22:03It's the motivational speech for me.
22:04I love it.
22:05I got you with my motivation.
22:06We love it.
22:07On your back.
22:08Narrow grip, chest press with the leg lowers.
22:10We are so close.
22:12All right.
22:13Everybody down.
22:14Right leg extended.
22:15Left knee bent at tabletop.
22:17Arms up in narrow grip.
22:19We go in three.
22:20Two.
22:21Here we go.
22:22Down.
22:23Two.
22:24Three.
22:25Four.
22:26Drive it up.
22:27Lower the leg.
22:28Lift the leg.
22:29So only lower that leg as far as you can, keeping your lower back.
22:32Press down.
22:33Down.
22:34Up.
22:35That lower leg lift is engaging your core even more.
22:39Drive it up.
22:40You got two more on this side.
22:42My arms are shaking.
22:43I know.
22:44Come on.
22:45We're so close.
22:46Hey, the good news is, is tomorrow is cardio.
22:50Last one on this side.
22:51Good news.
22:52They're blessing us.
22:53Drive it up.
22:54You're too kind.
22:55And switch legs.
22:58Down.
22:59Down.
23:00Down.
23:01Down.
23:02Down.
23:03Down.
23:04Two.
23:05Three.
23:06Four.
23:07I love these kids so much.
23:08Let's go, you guys.
23:09Take it slow.
23:10You cannot rush something you want to last forever.
23:12Don't rush these.
23:13That's good.
23:14That's another relationship advice.
23:15Yeah.
23:16I'm just spitting real relationship advice.
23:17It's not about the workout.
23:18And finish it with your leg lower.
23:19And good.
23:20Woo.
23:21Woo.
23:22That's the end of that one.
23:23We got tricep kickbacks with alternating knee raises.
23:25Pick your weights accordingly.
23:26There's no other option for me.
23:27I had the five last time.
23:28Yeah, we don't have threes around here.
23:29At a certain point, we're just pushing.
23:30But you can use threes if you have them.
23:31Everybody bend it over.
23:32Feet hip width apart.
23:33Row the weights up.
23:34And then, you can push it up.
23:35Go, go, go.
23:36Go, go, go.
23:37Go, go, go, go, go, go.
23:38Go, go, go, go, go, go.
23:39Go, go, go.
23:40Go, go, go, go, go.
23:41Go, go, go, go, go, go, go, go, go, go, go, go, go, go, go, go, go.
23:42Go, go, go, go, go.
23:43Go, go, go, go, go.
23:44There's no other option for me.
23:46I had the five last time.
23:48Yeah, we don't have threes around here.
23:50At a certain point, we're just pushing.
23:51But you can use threes if you have them.
23:53Everybody bend it over.
23:54Feet hip width apart.
23:55Row the weights up into your armpits.
23:57Here we go.
23:58Kick it back.
23:59In.
24:00Two.
24:01Three.
24:02Four.
24:03Stand up.
24:04Lift.
24:05And again, if you need that modification,
24:07stick with Jumana and just tap the toe.
24:09It's still going to challenge you.
24:11You guys, the reason I have you picking your leg up
24:14is to challenge your balance.
24:16Working proprioception.
24:18Working.
24:19Working what?
24:20Working what?
24:21Is that too big of a word for you?
24:22You got enough?
24:23Essentially.
24:24Working vocabulary.
24:25Yeah.
24:26Working vocabulary.
24:27The things I didn't learn in school.
24:29We're halfway there.
24:31I can't even say things because they just make me laugh so hard.
24:35We got this.
24:36We're so close.
24:37Sink into those heels.
24:38Don't shift your weight too far forward into the toes.
24:41I want you really centered and firm in your feet.
24:45I love a balance check.
24:47Right?
24:48Good balance check.
24:49I definitely have one side though that's better than the other.
24:51Oh, for sure.
24:52Like right here?
24:54Solid as a rock.
24:55We got two to go.
24:56That turning leg?
24:57Yeah.
24:58Now this foot?
24:59Yeah.
25:00That's where I challenge it.
25:03Last one right here.
25:05And lift it.
25:07All we have left are our abs.
25:10Half bicycles.
25:11I love Jumana's little cheer in the back.
25:14That's when I know we're almost done.
25:16Jumana's quiet.
25:17She's like, if I don't say things, she won't come over to me.
25:19So tug it behind the left leg.
25:21Half bicycles.
25:22Five on each side.
25:24Here we go.
25:25Give it everything you've got right here.
25:27Crunch and twist.
25:28Down.
25:29Two.
25:30Three.
25:31Four.
25:32Remember what I said though, you guys.
25:33It's not get three quarters of the way down and then take your time for the last quarter.
25:40It's milk the first quarter.
25:42Oh, you guys are going too fast.
25:44Down.
25:45Two.
25:46Three.
25:47Four.
25:48One side.
25:49Down.
25:50Two.
25:51Three.
25:52Switch it.
25:53Five reps.
25:54And we're done.
25:55Here we go.
25:56Crunch and twist.
25:57This mic pack feels awesome in my rib cage.
26:00Crunch and twist.
26:01Can't help but blow the air out.
26:06As my lung gets punctured.
26:08Two more.
26:09You got it.
26:10Come on.
26:11Push.
26:12Last little one.
26:13Last little bit.
26:14Down.
26:15Two.
26:16Three.
26:17And rest.
26:18You guys did amazing.
26:19Let's stay right here.
26:20Let's just take a quick little stretch while we're down here.
26:23Okay.
26:24Straighten the right leg.
26:25Extend the left leg.
26:26The hardest move.
26:27That's exhausting a lot.
26:29If you have tight hamstrings, you can bend the right foot.
26:32That will help a little bit.
26:33You can always grab behind the thigh.
26:35Listen.
26:36It won't get better if you don't work it.
26:38So we have to work it.
26:39Switch legs.
26:40I'm talking to you, too.
26:42Katrina's leg is probably by her ear.
26:46Actually, don't come over here.
26:48Especially when she's tight.
26:50She's tight.
26:51Go ahead.
26:52Put your right foot on top of your left knee.
26:55Just pull it in.
26:56Little booty stretch in case they're sore.
26:59In case.
27:00They are sore.
27:03And switch it out.
27:05But you guys did amazing.
27:07We have one more workout in week one.
27:10It's going to fly by, you guys.
27:12So don't wait.
27:13Don't save it.
27:14Push as hard as you can every single day.
27:17Get the most out of these workouts because they're less than 30 minutes.
27:21So when you show up, you've got to show up.
27:24You've got to go all in.
27:25You've got to give it everything you've got.
27:27That's how you're going to get the most out of it.
27:29That's how you're going to make those strength gains.
27:31That's how you're going to make your progress.
27:33Little triceps stretch right here.
27:37Let's just interlace the fingers behind the back.
27:39Pull down.
27:40Open up the chest.
27:42You guys crushed it.
27:43We will see you tomorrow for cardio.
27:46No impact.
27:47No.
27:48No impact.
27:49Yes, no impact.
27:51Not lucky.
27:57Everybody's running over.
27:59We've got yogurt parfaits today.
28:00Now it's non-dairy.
28:01It's coconut yogurt.
28:02Awesome.
28:03We've got four different types of berries.
28:05Peppermint.
28:06And we've got some puffed brown rice in there.
28:08Amazing.
28:09So you guys, coconut yogurt, great.
28:11Probiotics are in there.
28:12I'm passing them out.
28:13We've got four different berries in there.
28:15So antioxidants.
28:16That gives us good fiber.
28:18Mint is digestive health.
28:20And then puffed right, a little carbohydrate in there.
28:23Good for energy after that workout.
28:25Man, they're pretty.
28:26And they're beautiful.
28:27And I'm sure they're delicious.
28:28I love them.
28:29Really easy to make.
28:30You know, there's nothing to cook here.
28:33Bobby gets a high vibe.
28:34It's so good.
28:35It's the mint.
28:36Yeah.
28:37It is the mint for me.
28:38And good for the cook.
28:39I'm a little happy right now.
28:41All right.
28:42You guys must have worked hard because I've never seen anyone go through our faces quickly.
28:46Oh, my God.
28:47We were literally like just kidding.
28:48Especially Donald.
28:49He's scraping the bottom already.
28:50That's Danny.
28:51That's Danny.
28:52This is really good.
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