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00:00and we're going to finish with some TRX
00:02it's a little bit of revival for step
00:04so we've all got a low step
00:06we're doing, awesome, ok
00:08so come on to the step
00:11take your feet out nice and wide
00:13so your toes are in the corners
00:15and we'll get started
00:17with a little warm up
00:22we're going to have a good time, aren't we?
00:25just pretend it's Friday
00:27so, toes in the corners
00:2945 degree angle of feet
00:31slow squat
00:36it's a long time since I did some step fits
00:45now a little bit deeper
00:46and actively press the knees out
00:49right to the corners
00:54it's hard to know what to do with the hands, isn't it?
00:56you're saying a prayer for your legs, Diane?
01:00you should
01:00double time
01:03it's a mad world
01:04and it will be this morning
01:06I'm only joking, that's not too bad
01:13one more squat
01:14back step, lunge
01:15right leg
01:16left leg
01:18step
01:19and in
01:20bend the back knee
01:22lift the chest
01:28next lunge
01:29next lunge
01:29leg
01:29stays back
01:30reach the hands
01:31knee repeater
01:32in
01:353, 2, 1
01:38change legs
02:05so, you're leaning forward
02:09tap the side
02:10out
02:10and in
02:11so, this leg does a single leg squat
02:14so, keep your body here
02:16don't go with it
02:20now, change sides
02:23same thing
02:26tap
02:27and in
02:28now, keep your body centered over this leg
02:31all the way up here
02:35we get a little squat lunge combo
02:38step wide
02:38slow squat
02:40slow lunge
02:42right leg back
02:44step in
02:45slow squat
02:48left leg lunge
02:50back slow
02:52double the tempo
02:54squat
02:56lunge
02:58wide squat
02:59and a big lunge
03:05leg stays back
03:07back to the knee repeater
03:08here we go
03:13stay with this longer
03:14so, unclasp your hands
03:17pull your hands to your waist
03:19like this
03:19it's different
03:203, 2
03:22change legs
03:24so, if your hands are clasped together
03:26like body combat
03:27release them wide
03:30colin
03:32colin
03:32colin
03:33colin
03:33it's not this
03:34hands like this
03:35that's it
03:362
03:371
03:38hold
03:39alright
03:41come to the right side of the step
03:43put your right foot on the step
03:45and press your weight into the heel
03:49slowly lift your letter
03:50your right foot
03:51up
03:53and down
03:54so, left leg on the step
03:56not right
03:59all your weight
04:00in this leg
04:03now
04:03up fast
04:05and freeze
04:06up
04:07and slow
04:09now try to only touch the toe down
04:12super light
04:18lunge pulse
04:19two pulses
04:20and then tap your foot to the step
04:23set
04:24so, 1
04:262
04:26tap
04:27reset
04:31nice
04:32nice
04:38next time
04:40lunge
04:41lunge
04:42kick
04:43reset
04:43there we go
04:46if you don't want to kick
04:47you can either
04:49tap the step
04:51or
04:53you can lift the knee
04:54you have choices
05:01that's it
05:03your kick
05:04comes from the knee bend
05:06so you're not just swinging your leg
05:09last time
05:12hold
05:13shake it out
05:14shake it out
05:15let's do it on the other side
05:17right foot on
05:18weight on the right foot
05:20slowly lift the leg
05:21up
05:22free
05:23and down
05:25balance is not as good on this side
05:34up fast and freeze
05:36drive it up
05:36pause
05:38slow
05:40hold
05:42slow
05:46and you feel it in the thigh
05:48step your leg round to the back
05:50two lunge pulse
05:52tap the step
05:54that's it
06:05so for this one
06:06you want to make sure your heel is on the step
06:12two lunges
06:13one kick
06:16so why do we have the heel on the step
06:18so when you press up through the heel
06:20that's going to engage your glitz
06:22so you don't want the heel hanging off
06:27four more
06:28your alternatives
06:31knee lift
06:32or tap the step
06:36lunge
06:37lunge
06:38lunge
06:38kick
06:39last time
06:42awesome
06:43alright
06:44come back up to the step
06:47are we warming up a little bit
06:50love this tune
06:51proper 90s
06:52old school
06:52who was around in the 90s
06:55you're all too young
07:00you don't believe me
07:01Karla
07:01you're too young maybe
07:03slow squat
07:04down
07:06and up
07:07that wasn't an insult
07:09that was a compliment
07:10Karla
07:10what
07:14take a right leg back
07:16lean forward
07:17knee repeater
07:19in
07:19in
07:20plant your weight on the front leg
07:22if you want
07:23arms like this also works
07:27whatever doesn't scramble your brain
07:30three
07:31two
07:31switch feet
07:35so you've got a little bit of a lean forward into that leg
07:38so load the leg
07:39try not to go too far back
07:45three
07:45on the floor
07:47wide squat
07:48down
07:49and up
07:56feet nice and wide
07:58toes to the corners
08:00now turn that into three pulses
08:03pulse
08:04pulse
08:05and lift
08:06lock the heels to the floor
08:11let's stay working with the music
08:13now right leg
08:15single leg
08:16jump to the step
08:17jump
08:19jump freeze
08:19up
08:19step back
08:22land
08:22and step
08:24it's a little bit of a test of balance
08:27mixed with explosive power
08:31four more times
08:34land fully on the step if you can
08:44hold here
08:45hold here
08:45drop the back foot
08:46knee repeater
08:4913
08:5012
08:5113
08:5113
08:5212
08:583
08:592
09:001
09:01change
09:01if you want
09:03take it down lower
09:05if you're reaching low
09:07pull the shoulders back
09:10pull hands to the ribs
09:15on the floor
09:16on the floor
09:16single squats
09:17down
09:18and up
09:20maybe a little bit deeper
09:21this time
09:24now drive from the floor
09:25with the heels
09:30three pulses
09:31three pulses at the bottom
09:32three
09:33two
09:33one
09:34and up
09:37are the legs engaged yet
09:39are they fully married
09:41that's a terrible joke
09:43left foot
09:44single leg
09:45jump to the step
09:48it's like musical statues
09:50jump freeze
09:52now as you land
09:54have a glance at your knee
09:56it's going to want to wobble
09:58when you try and stabilise it quickly
10:01four more
10:07two more
10:12foot stays on the step
10:14reach the hands
10:15knee repeater
10:17move it to the rhythm
10:22keep leaning in
10:23to load the leg
10:27three
10:28two
10:29change legs
10:32we got a big double set
10:35of knee repeaters
10:37keep coming
10:42three
10:43two
10:44change legs again
10:45if you want to
10:48arms here
10:49is good
10:51but when you reach
10:53you get more work
10:54into the back
10:55and shoulders
10:57three
10:57two
10:58last change in the legs
11:03we're almost done
11:04we're almost done
11:04with our step part
11:10five
11:10four
11:11three
11:12two
11:13squat on the floor
11:15down
11:16up
11:18yes
11:19last little push
11:21into those legs
11:27are we all ready for some body combat
11:31give the legs a little rest
11:36down and freeze
11:38hold
11:41awesome
11:42alright
11:42body combat time
11:45grab a quick sip
11:47grab a quick sip if you need it
11:48grab a quick sip if you need it
11:53take a little stretch
11:58we're gonna take right leg
12:00right leg forward
12:03jab cross
12:05let's go
12:10so big turn in the shoulders
12:12make that your focus
12:14by lifting your back heel
12:16and leaning in
12:19now we got a combo coming up
12:22your combo is
12:25one two three four jab jab cross
12:28four
12:28right right left
12:33yes
12:37get the turn
12:38in the body
12:47last time
12:49hooks
12:50hook
12:51hook
12:52now the key here
12:53this is a big set
12:55so don't lift your elbow too high
12:57because you'll burn out your shoulder
12:58keep it
12:59level to the chest
13:06twist the body
13:08this is working the core
13:09watch
13:10one
13:11two
13:11two jacks
13:17in this state of ecstasy
13:20oh wrong words
13:22but they come later
13:27if you don't want to jump
13:29take a squat
13:32one more
13:34hold and run
13:37how are we feeling
13:38how about you come forward
13:40just a little
13:42you're still in the back row
13:44aren't you
13:45right foot forward
13:47one two three four
13:48jab jab cross
13:50easy
13:51to start
13:56this is where you just tap it out
14:02catch your breath
14:06now your double jab
14:08is not this
14:09you're not knocking my door
14:11two jabs
14:12okay
14:13and we're gonna add on
14:16the two hooks
14:18and the two jacks
14:20let's go
14:22two hooks
14:23two jacks
14:25or a squat
14:30oh yeah
14:36only I can set you free
14:42four more
14:46now in your cross
14:49try and come deeper
14:51into it
14:54so up
14:55up
14:56up
14:57down
14:57yes
14:58one more like that
15:03nice
15:05hold
15:06roll the shoulders out
15:08left foot forward
15:13jab cross
15:14on the lay
15:15ariba
15:16left right
15:20now
15:20I want you to try and turn
15:23turn your fist
15:24like this
15:25so your little finger
15:27twists to the outside
15:30that way you get more work here
15:32and encourages the twists
15:37one two three four
15:38here we go
15:40double jab cross
15:45so that turn in the cross
15:47that's gonna get so much work
15:50into your shoulders
15:53that's it
15:56one two three four
15:58one two one
16:01hook
16:04now go easy at the start
16:06put your weight in your back foot
16:08and lift your front heel
16:10twist
16:11twist
16:12so you're loaded in that back leg
16:15you're leaning away a little bit
16:17yeah
16:17you feel it
16:19twist
16:20now twist
16:20turn the hip
16:22one
16:23two
16:23jack
16:27now if you want to
16:29lift the elbow a little higher
16:31but make sure your hand is level or below
16:34the elbow
16:42smack
16:42come on
16:43hit it hard
16:44one more
16:47hold
16:48shake it out
16:50left foot forward
16:51we do the whole
16:53or the first combo
16:55we tap it out slow
16:57we tap it out slow
16:58four jab cross
16:59double jab cross
17:03so you've still got full range
17:05but you're holding a little bit back
17:08in your power from the body
17:15so when the music drops
17:18you're going to turn everything up
17:20to eleven
17:23yes or yes
17:25yes
17:26and we're going to add on the two hooks
17:28and the two jacks
17:30three
17:30two
17:31one
17:32hit it
17:33go
17:39if you don't want a jack
17:41remember
17:42wide squat
17:45up up
17:46down
17:47yes
17:48five more
17:53give me some more
18:01oh what a chin
18:04oggy oggy oggy
18:05oggy oggy
18:07yes
18:14last time
18:18done
18:19yes
18:20nice work
18:22okay
18:22grab a TRX strap
18:24I'll put a little bit of light on
18:27grab a quick sit first
18:29of course
18:31and we'll go in
18:35goodness me
18:38doesn't that get the heart rate up
18:41love it
18:45okay
18:50so we worked up our body there
18:53we're going to come into some lower
18:56first up take a little stretch on the TRX
18:58stretch out the shoulders
19:00and the back
19:09so we're going to do a couple of Tabatas
19:12with the TRX
19:13we're going to set the music
19:15we're going to do some overhead squats to start
19:18so you're going to take your feet nice and wide
19:21and the hands up high
19:24pushing back into the handles
19:27and ideally have your feet
19:30a little bit wider than hips
19:33just tee up our music here
19:34we'll be good to go
19:40okay
19:40hands high
19:41push back
19:42your aim is to squat deep
19:44keeping your arms fully extended
19:46at the top
19:47so actively push back
19:49that's it
19:51so we bring some work into the legs here now
19:54and we challenge
19:55and we challenge the mobility
19:56of your shoulders
19:58and your thoracic spine area
20:00by holding the hands up
20:02not easy
20:07okay
20:07turn around
20:09face the opposite way
20:10push ups into the handles
20:12so feet wide for balance
20:14wrists are straight
20:15walk your feet back
20:17and lower your body forward
20:18your whole body
20:20and if you need an option
20:21to make it a little easier
20:23take one foot forward
20:24onto the ball of the foot
20:27nice
20:28we're only here for 20 seconds each move
20:30so go as deep as you can each time
20:34find the challenge
20:37back to the overhead squat
20:41push those hands
20:43up
20:44and backwards
20:45get that opening through the chest and shoulder
20:48nice go
20:58nice
20:58so we can get a little deeper
21:00don't worry about going too fast
21:02you have the range instead
21:07and back to the press
21:09if you want to make this tougher
21:10you can turn it into a chest fly
21:12and instead of bending your elbows
21:14towards the body
21:15you take your arms out wider
21:17with soft elbows
21:20opening the chest up
21:34now we're going to reverse that movement
21:37so spin around
21:39high rows
21:40so start with your hands up
21:42level those shoulders
21:43walk your feet in
21:44that's challenging
21:45and rotate the shoulders
21:47knuckles up
21:48elbows wide
21:52and see if you can keep everything on that plane of movement
21:55level with your shoulders
21:57and then squeeze into the back
22:00and see if you can keep everything on that plane
22:01resist the temptation to turn the wrists
22:03just focus on the back
22:07a single leg squat
22:10so walk back
22:11so walk back to you've got the straps tight for balance
22:13one leg out
22:14squat down
22:15and that one one leg
22:19so the idea is using the straps to give you balance and confidence
22:22to get nice and low into that squat
22:37good
22:37other leg
22:38and then we'll finish with a high row
22:40just feel
22:41just feel
22:43just feel
22:44so you want to put forward
22:46so the knee tracks over the middle toe
22:48good knee alignment here is important
22:51Just using your glitz for that.
23:02Use them for balance as much as you can with straps.
23:07Okay, your best high rows now.
23:10You get one minute rest after this.
23:12Walk your feet in.
23:13Go deep.
23:14Go scary, because you can always take them back out.
23:17High row, let's go.
23:18So, if you're too deep, it's very easily fixed.
23:24And you might surprise yourself with what you can do here.
23:37Well done.
23:38One minute recovery.
23:40And we've got one more Tabata.
23:46Are we all okay?
23:48Just hip and hip.
23:50So, we're going to do some hip drops to start the last Tabata.
23:55Just going to do one set each side.
23:57I'm going to change the straps here to single handle.
24:01And once we've done those, then we'll untangle the handles again.
24:07So, right through left.
24:09And right through left again.
24:20Okay, so grab the handles.
24:22Just bring them out to full length.
24:24And you want to set your feet under the handles.
24:31And you want to make sure the feet are directly under the handles.
24:32So, turn to the, face the side.
24:33So, you're facing sideways onto the anchor point.
24:36Yes.
24:37So, you're perpendicular to the anchor.
24:40Hands above the head.
24:41Feet together.
24:42And drop your hips away from the anchor point.
24:45And then pull back.
24:47Yeah.
24:48So, you get a stretch and a contraction.
24:52Now, you want to make sure the feet are directly under the handles.
24:55And your hands stay high.
24:58All time.
25:01And switch sides.
25:08Thick together.
25:09Arms high.
25:10Keep the head between the arms if you can.
25:13So your bottom shoulder doesn't rotate around towards the front.
25:24Once the whistle goes, we need to untangle your handles.
25:27Grab one handle each hand and step back onto one leg for a lunge.
25:34So, untangle the handles.
25:36Balance on one leg.
25:37You're going to lunge and lift the knee.
25:40So, it's a balanced lunge.
25:41You're on one leg.
25:43Lunge and lift.
25:44Lunge and lift.
25:48Try not to use the handles to hold your body up.
25:51But just to give you balance.
25:53So, you want your weight in the heel, not in the arms.
26:02Now, a tricep press.
26:04Turn around and face the other way.
26:05Hands up high.
26:08Feet hip-width apart.
26:09And then bend your elbows.
26:11Lower your whole body forwards by bending your elbows.
26:14And then push back to straight arms.
26:18And as you bend the elbows, try to push your elbows almost downwards towards the floor.
26:24Try not to let the upper arm come back behind the ears.
26:29It's easier said than done, I know.
26:32And back around to the lunge.
26:34Opposite leg.
26:38We're almost there.
26:40It's fun, isn't it?
26:42Okay.
26:46Your legs needed this after step, didn't they, Jackie?
26:49Absolutely, they didn't.
26:50Wrong answer.
26:51I was like, no, we didn't.
26:53We didn't need this.
26:57Get nice and deep into the heel.
26:59Brace the abs tight.
27:02Back to the tricep press.
27:06If it was easy, which it probably wasn't, then walk your feet backwards towards the after more.
27:11And more bend in the elbow.
27:17So the main tweak here for you guys is trying to keep your upper arm further forward of the face.
27:25Almost like you're keeping your elbows still and just bending at the elbow.
27:32Yes.
27:32Good job.
27:33All right.
27:34Come back around.
27:36You're going to walk your feet in a lot.
27:38Take your feet wide.
27:39Drop down to a squat and then row as you stand.
27:42So drop down with straight arms and then pull hard to the ribs as you stand.
27:47That's it.
27:48Come on in, Diane.
27:49Come on.
27:49Come on more.
27:50That's it.
27:51So you want that bum right in behind the heels and then come up.
27:55Come up like you're really angry.
27:59That's an angry face.
28:01I cannot ask for a Lorraine's angry face.
28:04So two options.
28:06You can either do that move again or try some squat jumps to finish.
28:10Your choice.
28:12Non-jump option is there if you want it for the drop squat with a row.
28:18Otherwise, explode off the floor as high as you can and drop the bum low behind the heels.
28:23So use the straps to get the bum low.
28:26Landing nice and soft.
28:28Bending the knees.
28:30Dropping in.
28:31And we are done just like that.
28:33There's your half hour.
28:35Good work.
28:35Use the straps to get a stretch.
28:37Which is my suggestion.
28:39And if you have any questions, let me know.
28:42I hope you enjoyed that.
28:47I certainly did.
28:49Nice little slice of step in combat there.
28:52It was a nice little mix on that.
28:56You guys would just say that, wouldn't you?
28:59No, you'd be honest, wouldn't you?
29:02Say, no, that was rubbish.
29:03Don't do that again.
29:11Good scratch time.
29:14What was it like next week?
29:16Any suggestions?
29:18Some glass.
29:19Some four?
29:21What do you think of this?
29:23Four?
29:25What?
29:25Blatties.
29:26Okay, yeah.
29:27Blatties, yeah.
29:29Any other suggestions?
29:31Spin?
29:34Boxing.
29:35Boxing.
29:35I think about boxing.
29:36Boxing, spin, blatties.
29:38That sounds fun.
29:40If you don't like spin,
29:43still come.
29:44Either you can just,
29:45two options, I suppose.
29:47You can sit on the bike and just enjoy the tunes.
29:50Or you can do, like, laps around the room.
29:52You can run.
29:54Imagine that's,
29:55the only thing worse than spinning is running.
30:00What's the alternative, Colin?
30:02Don't be rude now.
30:05I've still got the live stream.
30:06I'm in here.
30:07Apologies.
30:07When we see you on accident,
30:08we see you're still in there.
30:11I can't wait, aren't I?
30:13I'll see you.
30:13Bye.
30:13Bye.
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