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LifestyleTranscript
00:00Welcome back. I know you're sore. Yes, we were going at it, but that's not going to stop the
00:19train today. You're going to have to bring the same energy today and we're going to go get it.
00:24All right. So with that being said, we're starting to warm up. Let's get to it. Y'all ready to kill us?
00:33We got four moves to start off our warm up. 30 seconds each. Okay. We have high knee runs and
00:39we're going to start in three, two, go. Right here. Today we have full body tempo. You're going to
00:47follow my pace today. I want to see what you're made of. All right. I want you to drive those
00:54knees high. Bring those knees all the way up. You're halfway there. Okay. Drive your knees over
01:00your waist. I introduce you to the squat as we warm up. After this, we're going to go right into
01:06air squats. Okay. We got three, two, one. Right here. We got air squats. 30 seconds. I want to
01:15introduce you. Man, man. Yeah, man, man. What's up? Uh-huh. You ready? Yeah, I'm ready. You ready?
01:20Tyree, you ready? Man, you already know, baby. Oh, yeah. That's what we do. Sarah, you ready?
01:25Born ready. You born ready. Born ready. I love that. Are you ready? Are you ready? Because
01:31we're ready. Got 10 seconds. After that, we have a lunge and reach. Okay. Good. And five,
01:38four, three, two. Good. We're going to step back. We're going to reach across our body.
01:45We're going to go back. Reach across our body. 30 seconds. Do not let your knee touch the ground.
01:53Stretch. Open up. Allow your body to open up. We got 90 degrees on both knees. So I want to see it.
02:03Okay. 10 seconds. Make sure you loosen up as best as you can. And next, we have a knee pull in three
02:10seconds. One more. And stop. Now we're just going to pull our knee to our chest. Switch legs. All right.
02:18The workout. We got four blocks. We have three sets. Each workout. You guys are going to love it.
02:26Eight workouts all in total. We're going to go at it. We got 10 seconds. And I'm going to show you,
02:34team, what we're doing. Manny got a smile on his face. We got three seconds. Two and stop. First move.
02:45We have a pull-up. Okay. We have a slow pull-up. But before we get there, I'm going to show you a
02:49modifier in case you do not have a pull-up bar. As you see, man-man grabbed his dumbbell. He's going to
02:55hover it, press it over his chest, slowly descend all the way behind his head and bring it right back.
03:02He's also going to be in a reverse tabletop position. Make sure those shins are parallel to
03:09the sky. Good job. And pull-up. Let me show you. Make sure when you grab your pull-up bar,
03:16make sure it's fastened and it's secure. And there's nothing that's going to shake or anything
03:21that's going to kip. Okay. So when we go up, do not jump on that pull-up bar. Make sure you go up
03:27slow, bring your chin over your head and descend slow. All right, team. We got 12.
03:32Cover-ups. We working. In three, two, one. Let's go, Sarah. Now you see Sarah grabbed and down.
03:40She grabbed the chin-up max. Okay. To help her assist on her chin-ups and her pull-ups. So when
03:46you grab your chin-up max, make sure the integrity is there and make sure that it's installed the
03:51correct way. Good. We're going up slow, descending slow. Up slow. Halfway there, team. Keep going.
04:00And we're going up together. Chin up. Slow coming down. Right back up. Chin up. Slow coming right back
04:09down. Modify. Good. Yeah. How's my triceps look? Your triceps look good, killer. Yeah. Popping out.
04:17They look good. This is 10. Two more reps. Keep going. Big swole. Big swole over here. Good. Last one.
04:25And stop. Next exercise. We have a hanging knee raise, but I'm going to show you the modified
04:31version if you don't have a bar. As you see, Manny brought his hands under his butt. He's going to
04:36slowly descend his legs. Do not touch the ground. Bring it right back up. Good. Now you're going to
04:43go to your bar. You're going to hang. Make sure your hands are shoulder-width apart, or you can go a
04:49little bit wider, actually. That'll actually be better for your body. You're going to hang. Bring
04:54your knees all the way up. Slow descend. Back up. Slow descend. 15 reps. And 3, 2, go. And
05:03bring those knees up. Slow coming down. Bring them up. Slow coming down. Good. Young lady, you
05:12look great doing this. Bring it all the way up. I see you smiling right now. Not for long. Not
05:18for long. How do I look? Do I look just as good? She's going to hate it. Good. This is
05:247. Bring your knees all the way up. Slow descend. We are engaging our core. We're working our
05:30core. Our core. Our core. We're also pulling that lat. We're stretching that lat and also
05:35securing that shoulder, too. Five more reps. A little bit slower. Come on. Good. Now slow
05:41coming down. You want to drive your knee above your waist. Two more, Sarah. You ain't broke
05:47a sweat yet. One more. Good. I'll do some of my sweat, Sarah. Team, 30 seconds. Take this
05:54time to grab some water right now. Also, make sure your bar is still secure, okay? Make sure
05:59it's secure. We're going to do it all over again. See, Sarah didn't even leave the bar because
06:06she's ready to just stay here. Make sure you tip your bartender, okay? Make sure you tip
06:11them. Ten seconds. We're not messing around. We're going to work together. We got slow
06:16pull-ups. I'm going to join you two. Thank you. And three, two, and up. Oh, shit. Come
06:23down. One, two, then right back up. One. Back down slow. Good. Right back up. We're working
06:33in the eccentric phase of this pull-up, okay? And then right back up. Come on. Tyree,
06:40get right back up. It's good. Now it's okay that Tyree dropped down. It's okay. Reset
06:45in between. I do not want you to compromise your form. But when you get back up and come
06:49right back down. Come right back down. Take a second. Take a second. Okay? Good. When you
06:55pull up, make sure you count your pace going down, okay? Two seconds, all right? And go
07:00up. One. I need to get that chin over. Come down slow. He's struggling. It's not easy.
07:07Come down. And stop. I'm going to go ahead and do it. All right. So we're up and coming
07:13down. Three, two, one. That's how we do it. One more. Last one. Three, two, one. It's okay.
07:21Okay? I'm tapping in for you. We got a hanging knee raise next, okay? Same thing. Two seconds
07:27going up. One second going up. Two seconds going down. We're starting in a couple seconds.
07:32You ready to go? I'm ready, baby. Let's do it. And three, two, one. One second up. Come
07:39down slow. Right back up. Come down slow. We're engaging that core. Come back up. Come
07:47down slow. Now, key. Rafi, I want you to show his feet. You see he's not bringing his legs
07:54behind. He's bringing his feet directly down and not behind. You're going to get more of
07:59a core engaged by doing that. Oh, yeah, Tari. Good. Oh, yeah, Tari. Man, man, I didn't
08:07forget about you. Good. Rock hard abs. Got three more reps left. Bring it all the way
08:12up. Slow descend. Okay? One more. Good. Don't hurt your hand. Good. We're going to do five
08:19more, okay? Right there. I want to make you do five more. Don't hurt my hand. Don't hurt
08:24your hand. Okay, you're right. Hold on. Oh, yeah, yeah, yeah. That's a killer. Careful.
08:28Come on, killer. Two more. Two more, guys. Keep going. Keep going. Last one. Last one and stop.
08:3530-second break. Take that break. We're following my tempo today, okay? We're going to go slow.
08:41All ready. We're going to go fast, but I want you to keep up. We're going to work slow
08:46twitch muscles, fast twitch muscles, but keep up, okay? Sarah, you all right? Ready. You
08:53okay? Yep. You ready? Ten seconds. We go right back in. We're going right back in. This
08:58is the last set, and remember what I said. I choose the tempo. We're going faster this
09:03time. And three, two, and go. We got 12 reps. My pace coming back down. Tyree, my
09:11pace. Come right back down. And up. Oh, Tyree's shot. Tyree's shot. It's okay. There's no shame
09:19in your game, brother. Make sure you pace yourself. Make sure you're not going to hurt yourself,
09:24and do not jump on that bar halfway there. Good. Took the shirt off.
09:28You know it gets real. Come right back up. Good. Take that break. Take that break. Mama
09:36bear don't need a break. That chin up, Max. She doesn't need a break. Get right back up.
09:41Oh, that's ten. Two more. Two more. All the way back up. Tyree, I need you to get right
09:45back up on that bar, brother. Good. Last one. Good. Let's show him how strong you are. Way to show
09:52him how strong you are. We got hanging knee raises. Let's do it. You know the workout.
09:57These are awesome. We're going right back to it. Okay. Get
10:00on that bar. When you're ready. Three. Two. Damn. One. We got 15 reps. My count. And
10:07go. One. Back down. Up. Two. Back down. Up. Three. Back down. Up. Four. Back down. Up.
10:14Up. Five. No swinging. Six. Tyree. Seven. We got seven. Good example. Eight. Yeah. Nine.
10:24That's it. Ten. Five more. Five. Five. Four. Damn. Three. You make that look easy,
10:31Sarah. Two. Last one, Sarah. No swing. One. Good. One minute break. My core is on fire.
10:38Your core is on fire. Your arms are on fire. Yes. Yo. Block one is done.
10:43We got three more blocks. Okay. That's how we working. That's how we working. Grab water
10:50right now. Wipe yourself down. I'm going to wipe myself down. Now. I know you're tired.
10:57But there's no excuse. There's no excuses every day. You got to have to want this every single
11:02day. Okay. If you do not put it in, you're not going to get the results. You're not going
11:07to get the results. You got to be here every fucking day. Okay. We got our squat power snatch.
11:15I'm going to show you the next move. Okay. Now. You're going to need two dumbbells. Medium
11:22size. Okay. You're going to start in the athletic position. Slightly bend your knee. We're going
11:27to do an upright row. Make sure we're not bringing our elbows back, but we're just pulling our elbows
11:33straight up the entire time. Then you're going to release. In the same motion, you're going
11:38to snatch all the way over your head, making sure your palms face each other and those dumbbells
11:44are lined up with your shoulder. Then re-rack it down to your shoulder. Drop into a squat.
11:50Thrust up, pushing off your heel, pressing those dumbbells right back up to the sky. Okay.
11:55Now make sure when we snatch, we keep it close to our body. Twist our wrists. Do not have it here.
12:05Keep it close. That's imperative. We have 12 reps. We're starting in five, four, three, two, upright row.
12:16Release, snatch, bring it to your shoulder, drive into a squat, press over your head, reset. And we're
12:24going right back again. Snatch, twist those wrists. Make sure your palms are facing each other. Press
12:30right back over your head. Let me make sure the team is doing it right. Good. Yeah. Man-Man. Oh,
12:36yeah. In case you don't know, Man-Man grew up on a farm. I did. We call him Farm Boy. Farm Boy. Okay. I also call
12:45him Man-Man. His real name is Manny. Yeah. Good. See how he bring those dumbbells close to his body,
12:50twisting the wrist, driving down, bringing that butt below the tibia, and then pressing those
12:56dumbbells right back up. Good. Turn that wrist. Halfway there. Good. We're halfway there. Halfway
13:02there. Take it. Oh. Tyree got his shirt off. Now, you see, I want you to pay attention. Raffi,
13:08come here. Tyree's breaking this up. You can break it up. If the snatch doesn't feel comfortable for you,
13:13he's bringing it to his shoulder, and he's pressing. He's not bringing it all the way over
13:18his head. He's here. Bring it to his shoulder, then press right back up. Good job. Great abs.
13:23Appreciate it. Mama bear. Hey. This is 10. You got two more reps, girl. I'll take it. Good. Drive that
13:29butt all the way down, then press. You are just a stone cold killer. Last one. I love a haircut.
13:35Yeah. Ready for war. Drive it down. Get right back up. Last one. Keep those dumbbells close to your body
13:42like you're about to take your shirt off. Press it over your head. Bring it to the shoulders. Drive.
13:47Great job. Good job. We have a side plank crunch. Okay? So we're going to start on our side in a side
13:56plank. Put most of our pressure on our elbow. We're going to raise up our waist just like this. I want
14:01to see your shoulder, hip, and knee lines up. You're going to bring your arm all the way here. Bring this
14:06leg up. Crunch. Touch. Reset. Tap your heel. Then we're going to do it all over again. Okay? We have 12
14:14reps per side. And we start in five, four, three, two, and go. Crunch. Retap. Two. Retap. Three.
14:28Let's get it. Retap. Oh, yeah. Four. Retap. Make sure that hip is not here. Get that hip all the way up
14:36the entire time. Okay? Keep it all the way up right there. You ain't broke a sweat yet. This is 10.
14:44Two more. You see, I want to see your elbow touch your knee. Last one. And switch. Good job. Switch,
14:51switch, switch. A quick switch. Quick transition. Okay? Now, if you need a mat or a towel for your
14:58elbow, go. Good. You may use that for your elbow. Please take care of your elbows. You don't want to
15:03have ashy elbows. That is not attractive. Good. Make sure you tap. Keep that waist up higher.
15:10Right there. Right there. We got five more. Good. Waste up. Waste up. Waste up. Waste up.
15:17Good. Two more, Manny. Two more. Good. Let's go, Manny. Last one, Manny. Good job. And stop.
15:2230-second break. Okay? 30 seconds. We ain't going to be ashy at all this. We're not going to be
15:27ashy, baby. I'm sweating too much. I'm sweating. I'm feeling big. I'm ready to work. I'm feeling
15:31big. You feeling big? Let's keep fucking this up. We're going to keep going. We're going to keep
15:3615 seconds. Then we go right back to our squat power snatch. Okay? One of my favorite.
15:44Quick reminder. Make sure you keep that dumbbell close to your body as you're
15:47snatching over your head. We get started in three, two, my tempo this time. And go.
15:53Here. Snatch down. Oh, yeah. Okay. I changed up the tempo. Oh, they like that.
16:01Yeah. Good. I don't know about life. Snatch down. Are we right here with you? Press. We
16:07doing it. You right here? Yeah. Good. Sustain this. Right here. Good. Good. Snatch. Bring
16:15it down. Get into that squat. Press over your head. Let's do it again. Good. Snatch down.
16:20Front squat. Press. Yeah. Crazy eyes. Can you keep up with me right now? What? This is the
16:27tempo that we're going to set. Snatch over the head. Bring it right back down. Press. Keep
16:31up. Let's go. Let's get it. We got 10. We got two more. Good. Now we're getting into
16:40that fast twitch. Let's go. We're exploding. Up. Pop up. Get that ass down. Press over.
16:45Oh, yeah. One more. Oh, yeah. Last one. Good. Go down. Good job. Money. We got a side plank
16:51crunch. Money team. My demeanor is changing right now. We're not messing around. Not
16:57messing around. It's time to get in the work. Get into that side plank. Let's go, Tyree.
17:01Three. Where are you going? Two. I'm right here. Let's go. Get up. Tap. Good. Two. Keep
17:07going. Waist up higher. Waist up higher. That's the tempo. Five. Six. Good. Seven. Engage your
17:15core. Eight. Keep going. Nine. Don't stop. Ten. Two more. Seven. Good. Quick switch. Quick
17:22switch. Three. Two. Let's go. Tap. Here. And three. Four. Five. Let's go, Manny. Six. Get
17:32that waist up. Seven. Let's go. Eight. Let's go. Nine. Let's go. Ten. Two more. One. Last
17:38one. Good job. Kill it. Good job. Kill it. Great job. 30 seconds. Grab your water
17:46right now. Kiss your kid. Kiss your husband. Kiss your wife. You're going to need it for
17:51the next round. Let's go. We're changing up the intensity. Y'all ready for that? Do we
17:56got a choice? We got the last set. You ready? You ready? You got ten seconds. We right here
18:02with you. Squat power snatch. Right here with you. Hey, Manny, I want you to grab your heavy
18:06dumbbells. Let's go. And three. Two. And let's go. Upright row. Keep it close. Snatch. Bring
18:14it to your shoulders. And press. Make sure you keep those dumbbells close to your body.
18:18Over your head. Right back down. Press. Good. Again. Body. Good. Just think about every time
18:26I'm snatching, I'm about to snatch my shirt off. Yeah. That's how I want you to work it. Snatch
18:33to your shoulder. Good. And let's go. Manny. It hurts a little more. What size weight
18:38are you using? 15. 15? 15. Yes, sir. My man working. Good. You bring it all the way
18:44down. Squat. Make sure that butt and that chest stay up. Bring shit. Make sure that butt
18:49is down below that tibia. Good. Good. Nine. Sarah Bear. Hey. How much weight is that?
18:56Enough. Enough. Enough. Good job. Two more, Sarah. Much as a baby. Come on. It ain't
19:04about the weight. It's about how much you move and you keep moving. Don't stop. Last
19:08one, Sarah. Get it over the head. Good. Bring it right back down. Side plank crunch. Get
19:13on that elbow. We got 12 reps in five, four, three, two, game time. Let's go. Touch, stretch
19:23out. Touch, stretch out. Touch, stretch out. You're going to feel your obliques. You're
19:29even going to feel that glute as well. I feel my glute. Work those love handles. Good. Keep
19:35that core engaged. You touching my love handles? I am touching my love handles. Last one. Quick
19:41switch, Sarah. Oh, man. Sarah, this. Sarah's a mother of three. I can't even believe it. I
19:48can't believe you're a mother of three. You are keeping up. You actually might be out working
19:53these guys. Hell no. Look. Don't tell me. Keep your waist up, Manny. Two more, Manny. Last
20:02one. Bring that waist up. Good. One minute break. One minute break. I'm going to the next.
20:07We got a break. Grab water. We're going to the next block. We got a whole new two set of
20:11workouts, okay? Yeah. Yeah. Now, I know you're tired. You're asking us like, how are these guys
20:18keeping up? You're keeping up. It starts here. Tell yourself you can do it, okay? Now, we got
20:25a uni press. We're going to start. All you need is one dumbbell. Grab a medium size or a heavy
20:30size. We're going to go keep our feet hip-width apart. You're going to actually bring it wider
20:35than hips. I want you to really get deep into that squat. Have one arm up. You're going
20:39to drive down into a squat. Press over, externally rotating your wrist, okay? Now, make sure your
20:45chest is up the entire time, all right? Sit down into the pocket. And when I say pocket, sit
20:51down low, okay? 15 reps per side. We're going to get started in five seconds, okay?
20:58Come on, yo. All right. And five, four, three, two, and down. Press. Down. Press. Down. We're
21:10working shoulders. We're working glutes, quads, and we're working core. We're doing one arm,
21:18unilateral offset. We're going to make sure we engage that core every time. The reason
21:24why I have your hand up, five more. I want it to be parallel to the ground. Get that hand
21:29up higher. Now, two more. Good. Come on. One more. Last one. And switch. Good. Right into
21:36it. Three, two, go. See? Now, his hand is here. Now, this is giving me a cue that his chest
21:43is up the entire time. Now, if he was doing it wrong, his hand would go down and his palms
21:48would face you. We don't want that, okay? Good. Stay up right there. Keep that hand
21:54up. Four more, team. Ain't no quip to you. Come on. Okay? Five more. Let's go.
22:01Five more. Good. I know. I said four more. I was too excited. Two. Last one. Good job.
22:09Good job. Oh, yeah. I want you to grab your heavy dumbbells for this. No. Grab your medium
22:14size dumbbell for this, all right? I grabbed me 12 pounders. 12 and a half, okay? We have
22:20a side lunge hop. You're going to take a large step out laterally. Press right back in
22:27and hop. I want you to have this leg straight. Both feet are flat. And as you press right
22:33back up, make sure that knee drives up. And also frame that shin. Okay? We're starting.
22:40Let's go. In three, two, one, 15 reps. Let's go. Here, then. Good. Two. Good. Both feet
22:51are flat and your toes are going to face forward the entire time. Only time your feet comes
22:57off the ground is when we hop. Uh-huh. We hop all the way down. Up. Good. Get up. Good
23:05job. I'm going to check in on mama bear. I need you to get up, girl. Five more. I need
23:13you to jump a little higher. Get up. Show me how athletic you are. Three more. Good. Two
23:19more. Keep that chest up. Last one. Yeah, mama. Good. Switch sides. Switch sides, Tyree.
23:25Woo. Camera's on you now, baby. Spotlight. Let's go. And go. Ah. But can they get as high
23:30as I could get? The camera don't lie. I'm floating over here. The camera don't lie. You see how
23:36Tyree is getting all the way up. Watch this. I'm going to bring my leg under him. Good. I can bring
23:41my foot under him every time. That's how high he's getting. I got bounce, boy. He got bounce.
23:46Bounce. Get up, LB. Jizzle. LeBron James. I love it. Manny, get up. Good. Show me that
23:53bounce. Drive that knee all the way up. Good. Drive that knee all the way up. Good. Drive
24:00it up. We got three more, Manny. Come on, man. Chest up, Manny. Ah, chest up. Two. Last
24:06one, Manny. Ah. Good job. All right. Take the break. I need it. Take the break. I know you're
24:11tired. Hell yeah. I know you're super tired right now. I need you to stay locked
24:15in. If you are compromising your form, drop. Sit a set out. Join us after. Okay? Join us
24:21after. You said sit a set out and join you after. We got 15 seconds. We're going right
24:26back into it. No. I'm not going to talk. I want to join the crew. We got our uni press.
24:31We need one dumbbell for our uni press. I'm going heavier. We're going to drive down. Press.
24:36We got. We're going in three, two, 15 reps. And go. Down. Press. This is my tempo now.
24:45We're going a little faster this one. Okay? If you train slow, you're going to play slow.
24:49So we're going to speed it up a little bit. Okay? Right here. I want to see that athleticism.
24:55I want to see that power as you charge up. I want to see you switch gears and change your
25:00energy demand. Right here. I need to try. Three more. Come on. Uh-huh.
25:06Yeah. Switch sides. Switch sides. And go. Quick switch. Quick switch. Now, if today you're
25:14not being great, that's okay. Do the small things every day to be great. Do the small
25:19things. If this is too hard for you, you can babysit. You can drop the dumbbell. You can
25:25grab a lighter one. Or you can just use your body weight. Five more. But do not stop.
25:30Shirt's coming off. Oh, yeah. We working. We got a competition. And one. Good. We got
25:39our side lunge. Grab those dumbbells. Who's joining me? Who's grabbing the heavy boys? I'm
25:44grabbing the heavy boys. 15. Are you joining me right now? Grab your big boys. These are
25:4915 pounds. We get started in 3, 2, go. And here. Hop. Here. Hop. You gotta want this
26:00one. Yeah. You gotta go ahead and dig deep for this one. This one is hard. Make sure
26:05you get up. Drop that knee all the way up. I want you to explode all the way up. Right
26:10now. Get all the way up. I know your legs are burning. My legs are burning. But I'm not
26:16going to quit on myself. I'm not going to fucking quit on myself. You know how many times people
26:19want you to fucking quit? I'm not going to quit. You want to know why? Because I believe
26:23in myself. I need that one reason to believe in myself. And I'm here. Last one. Quick
26:28switch. I'm switching. I'm not moving. Let's go. I'm not messing around. Good. Drive it
26:35up. I have my big boys. I'm dying, coach. Good. I got the big daddy. You got the big daddy
26:40too? I got the big daddy. Yeah. So we working. Keep working. Drive that waist. Get up. Drive
26:45that knee. Drive that knee. Good. Good. Drive that knee. Good. Raffi. I want you to come
26:52in on Sarah. Sarah ain't stopped yet. Five more. Sarah ain't stopped yet. Sarah want this.
26:57Sarah want it. She's here to put in work. By the end of this six weeks, Sarah's going
27:04to be a beast. And stop. Good job. 30 seconds. Grab water. Grab a towel. Wipe yourself off.
27:11We got one more set. You see the tempo? That's the tempo we're going to keep. All right? Now,
27:20like I was saying, you just got to believe in that one reason. That's all it takes. Any
27:24doubt in your head? No doubt in your head. Take it out right now for this workout. We're
27:29starting. We got our uni press in five, four, three. Follow my tempo. And go. Here, press.
27:39Down, press. This is the tempo I brought today. I want you to bring that heat every time. If
27:47you want the results, what do you got to do? Bring your work. What? You got to do the work. I'm
27:53hurting. Oh, we didn't. We didn't tease Tyree at you. We got three more. Two. Let's get
28:02it. Switch sides. Switch sides. And switch. Quick switch. Get up. Yeah. Get up. Keep that chest
28:10up. Sarah's calling you. Sarah. What, Sarah? Sarah needs you. Oh, Sarah said come right
28:13back to you. Sarah said come right back to you. Good. Don't run from this work. Keep
28:18that hand up. Keep that hand up. Don't run from this work. Draw that ass down low and press.
28:25I'm pressing. Draw that ass down low and press. Yeah. Two. One more. One more. Good. Yes.
28:34Two more. Grab the big boy pants. I'm grabbing mine. I got my big dumbbells. I'm doing it.
28:41What you going to do with it? We got a side lunge hop. And three. Two. Let's go. Right
28:48here. Get up. Right here. Get up. Make sure that side leg is straight. That leg that's on
28:55the ground is straight. There's no bend in it. Okay. Stay up. Drive your knee. We're going
29:01to feel a good pull in our adductors in between our leg right here. You're going to feel a nice
29:07pull. Nice stretch. Open it up. Good. Keep going. Keep going. Manny's changed his weight. It's
29:15okay. See, he dropped the weight. I'm not trying to call him out, but he's being smart. He's
29:20listening to his body. Last one. And Swiss eyes. Listen to your body. It is okay if you drop
29:27the weight. Manny's listening to his. He's not going to stop. He's going to keep going.
29:32Keep that chest up. Drop the weight. Drop the weight. All the way. Just give me a side
29:38lunge. Good. Keep that chest up. Every time. Sit back. Put most of the pressure on your back
29:44heel. Sit most of the work on your back heel. Right here. I know I messed you up a little
29:49bit. Good job. Good. Come on. Three more. Tyree, go a little deeper. Yeah. Don't be afraid
29:57of that burn. Last one. Good job, squad. 60 seconds. Know where you are in space. Know
30:04where you are. Listen to your body. I'm going to preach that this entire program. Listen to
30:10your body. Okay? Do not overwork yourself if you don't have to. All right. We got our
30:18last block. Okay? This is it. We got falling lunges. So I want to show you what this looks
30:23like. We're going to be in an athletic position, standing tall, slightly bend. You're going to
30:28fall. Drop. I want your shoulders to hover past your knee. Then push right back up. Then
30:35we're going to alternate. Okay? Make sure you alternate between both legs. All right? We have
30:4020 reps alternating. I want to see this. And I want to see your hands opposite side. All
30:47right? I want to see that contralateral. Here. Here. And five, four, three, two, and go. Here.
31:00Reset. Fall. Here. Reset. Fall. Hands softly. Okay? You see that I'm bringing my shoulder past
31:08my knee. Okay? Bring it past your knee. Now, the point of this is to fall into this lunge
31:15and to decelerate slow. Learn how to decelerate to learn how to accelerate. Come on. Learn how
31:22to decelerate to learn how to accelerate. Good. Man-man. Oh, yeah. You got five more,
31:29man-man. Fourth quarter, baby. Let's go. Fourth quarter. Fourth quarter. Let's get it. I like
31:34that grind. Two. Last one. Last one, team. We got a push-up knee drive. Okay? Grab your slide.
31:42You're going to need your slides for this one. You're going to have both feet in the center of
31:47your slides. Make sure your work area is clear. Okay? No debris. We're going to go into a push-up
31:53all the way down. Then we're going to drive our knee up. Reset. Push-up. Drive the opposite knee
32:01up to our chest. Reset. Your hands and shoulders line up. Let's get it, baby. We got 20 reps.
32:07Enough of the talk. And three, two, one. Let's go. And one. Fire up quick. Reset. Two. Fire up quick.
32:18Reset. Three. Fire up quick. Reset. Four. Fire up. Reset. Let's do it on four. Five. Fire up. Reset.
32:28There we go. Back down. Six. Fire up. Reset. Seven. Come on. Right here. Now, I want to make sure your chest
32:36is an inch from the ground the entire time. Okay? I don't want to see this. That ain't getting us
32:41nowhere. Go somewhere. All the way down. Charge right up. I'm checking in. We working. We working.
32:4712, Sarah. Put in. Good. 13, baby. Girl. Get all the way up. Drive that knee to your chest.
32:55Man, you about to do 20 push-ups. Flawless. Five more. You are so strong. This is unbelievable
33:02what you could do. You got three more. Don't stop. Don't stop. Don't stop. Good. All the way
33:07down. Get right back up. Good. Drive that knee. Good. Last one. Go. 30-second break. Oh, man.
33:14I like you. I like you too, killer. You got it. We got this two more times and we're done.
33:24Don't worry. We're almost done. Okay? And then we get the cool down. I know you're waiting
33:29on that. Now, clear your workspace. All right? We got our falling lunges in 10 seconds.
33:36Make sure your workspace is clear. I want to remind you. Fall here. Push back. Alternating.
33:41We start in 3, 2, go. And here. We got 20 reps. My tempo now. I'm speeding it up. Here.
33:50I like it. Fall into it. I want to see your knees bend 90 degrees, but I also want to see
33:56you drop that shoulder down and hover past your knee. Okay? That is A-OK. I want you to
34:02emphasize the descent. We are halfway there. Okay? Drive it. Drive it. MJ. MJ. I want you
34:11to fall into it. Ooh. Right there. When I say MJ, I'm talking about Michael Jackson. And good.
34:18Three more. Good. Last one. Good. Get back down to the ground. Grab your slides. We got to
34:27push up knee drive. We're changing the tempo. And 5, 4, 3, 2, 1. Let's go. And 1. Drive. 2. Drive.
34:41This is it. Three. Come on. We're going a little faster this time. A little faster. We're going to
34:46work those fast twitch. I want you to explode up and then press. Good. Drive that knee. Load up.
34:51Drive your knee. Halfway there. Keep digging. Right now. Keep digging. Don't quit. Keep fighting.
34:58Keep fucking wanting it. We got 5 more. My team want it. Sarah, you want it? Yeah. 2, 1. Good job.
35:07And stop. 30 seconds. This is the last one. Come on. Fuck. I want you to beat on your chest
35:13right now. Hell yeah. I want you to go get it for this very last one. I need you to go
35:18get it. Nobody's going to go get it for you. All right? Fight for it. You got 15 seconds
35:24to keep fighting. Put the gloves on and fucking fight back. Let's go. I need you to fight for
35:30it. We got our falling lunges. I'm getting knocked out. We start.
35:34And 3, 2, 1. And fall. Push right back. Fall. Push right back. Fall. Push right back. Fall.
35:45Keep fighting. Keep fighting. Come on. I know you're tired. Give me this shit. This is it.
35:50You're almost finished. You're almost home, baby. You're probably home right now. You could go home
35:57and take a nice shower after this. Keep going. More than halfway done. Okay? Keep going.
36:04Fall into that lunge. Five more, man. I'm going to push you into it. Good. I'm going to push
36:10you into it. Yeah. Good. Way to decelerate. Last one. Stop. Put the brakes on, baby. Grab your slides.
36:18You should be feeling good. Feeling good. You should be feeling good. I feel like shit.
36:24We getting started. Three. Sarah's ready. Two. Let's go. And down. Up. One. Two. My piece.
36:35Three. My piece. Four. I'm with you. Five. I promise you I'm going to be with you the entire time.
36:40Seven. I'm not going to let you do this alone. Eight. Fight with me. Nine. Ten. Ten more.
36:46One. One. Come on, Manny. Come on. Come on. Come on. Come on.
36:51We got it. Come on. Keep your hips up, Manny. Come on. Keep fighting. Take a second if you
36:56need it, but keep on. Two more, Manny. Two more. Stop. Give me that fucking money.
37:06We're finished. Stay on the ground, team. We got a tricep stretch. Move your slides.
37:16Get them away from you. Please. Man, man.
37:19I'm alive. Man, now. You're good. Man, man.
37:22You got to stay right here. We got a tricep stretch overhead. Stretch it out. Reset. Catch a breath.
37:31That was full body tempo, guys. Can you raise my arm? Yep.
37:33Woo. That wasn't planned, huh? You weren't messing around. We're going at it.
37:39I can't do it. Let's do one more each side. One more each side. Good. And then we're going
37:43to go into a shoulder stretch. Last one. And now, pull your shoulder. Stretch. Stay up.
37:50Guys, you did amazing today. You made it to the end of this workout. Give yourself a hug.
37:56Good. Oh, yeah. I need that. Hug yourself. I need all the love. Be proud of yourself.
37:59All the love. Hey, Manny, hug yourself real quick. I need all that. One more each side.
38:04Nice and sweaty. And good. All right. We got a wide knee child pose. You're going to stay
38:11here. Open up that groin. And we did a lot of squats, so this should feel good. Drive that
38:17butt close to your heel. Okay? Drive that butt down. Stretch it all the way down. Sarah
38:25Bear. Yep. You were amazing today. Thank you, Coach. You were so amazing today. You did
38:30great. She didn't stop. Sweat equity right here. She earned everybody, every bit of it.
38:36How many calories did you burn today? You see this on the ground? Look at that. That's disgusting.
38:39How many calories you burned? 545. 545. I love it. Good job. Good job. Good job.
38:46That's my favorite. Good. And stop. Last one we're going to do. And we're going to hit that
38:51scorpion. Okay? So we're going to lay face down. We're going to lay our head. Turn one opposite.
38:57We're going to bring our leg up. Make sure your arms are bent just like this and your elbows
39:02are 90. Going to raise one leg up. And then you're just going to bring it all the way back.
39:07Going to hold it for a few seconds. Make sure you turn your head the opposite way of where
39:12your leg is. This looks good. Oh, yeah. I'm sneaking somebody right here.
39:17Good. And we're going to switch. We're going to go and change the other side for this scorpion.
39:23Now, this is really good. Good. And one more each side. One more each side. One more.
39:30I'm drowning in my sweat. One more. We're working. Good. And stop. Good job, team.
39:38Woo! Ah, shit.
39:42Raph, we got range and repair. Okay? We got that next. Make sure you don't skip it.
39:49All right? You for sure want to be there for range and repair.
39:52One of the most important days in this program. I'm going to see you there.
39:57Good fucking job today. You fucking earned it.
39:59Oh, man.
40:01Oh, man.
40:01I'm absolutely right here.
40:03Yeah.
40:04That don't work, boy.
40:05That's all right.
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