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00:20y'all ready let's go
00:47my name is cody story and this is your metabolic maximizer today you're going to need a water
00:53bottle a towel and a yoga mat so if you can we grab me a yoga mat katie thank you
00:58all right
00:59the reason i'm going to be using the yoga mat is because they're soft and they're sticky for a lot
01:03of the body weight movements you're going to be performing today i highly recommend it also notice
01:08i got bare feet on that's something you might have to work up to took me years to get there
01:13but i really like using my feet like my hands okay so we're going to start with a little rocky
01:22bounce
01:22pretty simple get into that warm-up i want to step back here while we're doing that introduce you to
01:28my right hand man this is eric he's a b-boy as well he loves that hip-hop dancing going
01:34to the clubs
01:35katie's over here how you doing all right i'm doing good we're all doing good she's a newlywed
01:42so i want to congratulate her what a lucky husband and let's get back to you right now let's go
01:47ahead
01:47let's pick it up i'm going to go a little bit faster let's use this warm-up to get that
01:51heart rate up
01:52get those lungs pumping get that blood flowing throughout the body let's get those arms down
01:56shake them out good let's pick it up this is like rocky balboa style right here that's how i used
02:02to get my workouts on in colorado straight out the rocky mountains in beautiful los angeles now
02:09reminds me eric loves skateboarding too all around la getting from place to place he's a teacher when it
02:15comes to that dancing he's got the knowledge all right let's bring it all the way down into the floor
02:20feet flat slight bend in the knees hips back we'll start with the head and the neck let's first take
02:26a big inhale and a big exhale go ahead clear the mind get prepared for the work to come look
02:34over the
02:35shoulders left to right just go to the stopping point remember we don't want any pain just go to your
02:41tension and then one more time each side and then we're going to tilt i want you to lift up
02:47through
02:48the jaw listen to your shoulder if it's talking to you good other side lift those jaws up reach tall
02:55through the spine all the way out good one more repetition each side there we go let's roll those
03:03shoulders back three two big circles and one those arms are going to come out with you reach all the
03:10way up all the way back all the way down to the floor these are like wings i want you
03:14to start
03:15letting those wings fly we're going to pick up the pace if you can go faster go faster get those
03:20shoulders prepped open up the chest it is going to burn isn't that right katie man she loves it when
03:27we do this one get that burning sensation in those shoulders get that heart rate up by using the arms
03:33we're not even running or using the legs we're still going to increase the heart rate good let's go a
03:40up one more blow it out and then relax let's go forward over the top reach up prayer position on
03:49the hands reach all the way down eric if you could leave tomorrow and fly away since we're making wings
03:55where would you go going hawaii all right that's what i'm talking about little hawaii action clear blue
04:02waters pick up the pace on those shoulders palm trees maybe a little pina colada but only if you're
04:08training hard got to work that off find a nice balance in your lifestyle enjoy some of those
04:14pleasures good pick it up couple more and relax them down let's shake them out we're going to go
04:20into bodyweight squats all right we're going to go all the way down but go ahead and watch katie
04:25she's going to be doing the modified squat squeeze those glutes at the top get those knees
04:32get those hips prepped a lot of cool work to come there we go exhale up inhale down
04:41inhale exhale
04:46three more three two and one there you go shake it off because right now we got the daily burn
04:56challenge ain't that right they know all about the daily burn challenge don't you all right
05:01today's challenge is going to be burpees again katie's got the modifier so go ahead watch her
05:07and you'll be doing a step back burpee but first off i want to let you know it's going to
05:12be 60 seconds
05:13you're going to get as many repetitions done in that 60 second period and i want you to get those
05:19reps
05:19done with control and quality because today my tip is remember safety first so quantity quality
05:25and that means as many as you can do safely and effectively so let's go ahead katie will you show
05:32us our modifier for today of course all right so she's stepping back placing the hand on her thighs
05:40and she's alternating legs very nice thank you katie eric what do we got over here it's a little bit
05:46more challenging okay so he's jumping back give me one more rep into a plank position solid like a board
05:52nice work eric he's going to get ready he's going to destroy that burpee challenge today
05:59you want to go up another notch we're going to drop inside sprawl back squeeze those glutes and then pop
06:05back forward show you one more and that's a sprawl so we got three options for you go ahead pick
06:13your
06:13option i'm warming up a little bit already yes sir we ain't even to the training portion this is just
06:18the warm-up i like that all right so let's put 60 seconds on the clock but before i do
06:25so how many
06:26did you get last time katie 15 all right she got 50 15 yeah i was gonna say 50 that's
06:31a lot all right
06:32how many are you gonna get today going for 20 she's going for 20 that's a good goal eric 20
06:36going for 25
06:3720 going for 25 all right if this is your first time you're gonna set your daily best and i
06:43also
06:43want you to know if you've already done this before go ahead pick a goal and let's put that on
06:47the clock
06:48for 60 seconds here we go three two one let's go rock and roll keep breathing don't know where to
06:59exhale
06:59today go ahead and just exhale whenever you think of breathing i want you to stay with your breath all
07:06day long keep it going at home let's pick up that pace if you got that movement down let's step
07:13back
07:13see what katie's got going on here very nice work katie good listen to all that breathing great for
07:19protecting the core i mean protecting that low back good stepping back touching down with one hand
07:26nice work how many you got katie i'm working i'm counting she's working and counting she's got
07:32so many going she doesn't even know eric's rocking and rolling look at that nice solid straight body
07:37back there in that plank position eric how many you got 15 he's got 15 all right let's come back
07:44into that 10 seconds to go you ready rock and roll pick it up if you can coming up on
07:51five seconds
07:52three two and time there you go good job katie good job eric nice work at home i want you
08:01to go ahead
08:01log those numbers in so you can keep track of your progress it's a great motivational tool for you to
08:07use and also i want you all to take a break relax i know that was a lot of work
08:12shake it off towel down
08:13a little sip on that water i'm gonna let you know what we got in store we got 14 rounds
08:19of four
08:20movements five repetitions per movement okay every minute on the minute when i say go you're gonna
08:28start performing those four movements five reps at a time as soon as you're done that's when you're
08:34gonna get your recovery period so the faster you get the work done the longer the recovery so today's
08:39all about speed all right but remember quality quantity safety first i want everything done
08:46under control with great form and great technique you all ready for that oh yeah okay so first off
08:52we're gonna go into the first four movements for today we're gonna start with your modifier so go
08:57ahead watch katie this might be the movement for you and i want you to go ahead and use this
09:02time
09:02wisely this is going to be practice and still warm up so join in with us you ready i'm ready
09:07all right
09:07show us what we got we got we got a step lunge alternating legs left right equals one repetition
09:15and we're going for five reps in total very nice and she's going to exhale as she steps one more
09:22each
09:22side for us katie very nice thank you eric is going to be doing the jump lunges this is more
09:28challenging
09:29pick the option that best fits you today listen to your body good nice and explosive movement exploding
09:36all the way to the top very nice thank you eric so again join in with us at home we're
09:43going to get
09:43down into the second movement this is the quad press so exhale down elbows out knees are in on this
09:50pose
09:51good listen to that breath i love hearing that that's what it's all about one more rep for us katie
09:57thank
09:57you very much eric let's see what we got going on over here good notice how his knees and his
10:02elbows are
10:03both flaring out and that spine is going to stay nice and flat flat back all the way through this
10:09is the quad press movement number two katie what do we got going show us number three she's got the
10:15gecko
10:15she's on it she's done this before alternating left and right sides nice work hand high foot high all
10:23the way up exhaling at the top nice eric shows the gecko so over here he's balancing it's going to
10:30require a lot
10:31of stability in those shoulders a lot of balance work going on here exhaling all the way up looks
10:37like a cat man looking very very very very very nice over here all right katie this is movement number
10:45four this might be the modifier for you pick your option i'll remind you of that all sessions good
10:51she's going into a bear squat to a plank so this is option one good nice solid body when she
10:57comes out
10:58again practice with us at home thank you katie nice work eric what do we got okay his hips are
11:06going
11:06high going into what we call down dog position and then dropping sitting on those heels listen to that
11:12breathing there's two breaths exhale exhale on the top and the bottom nice strong shoulders all right so
11:18that's your four movements thank you guys nice work all right 14 rounds i know you can do it i
11:25believe you
11:25can do it now we're going to put it to the test it's going to test you mentally physically and
11:30emotionally
11:31okay it's going to be a lot going on inside your mind inside your body today but just listen to
11:36my
11:36cues stay with me and we're going to rock and roll you ready ready ready all right let's put this
11:42on the
11:42clock 14 rounds okay and i'll teach you how to recover as we go watch this is really going to
11:47clear
11:48up any questions you might have for me right now you ready let's do this ready at home okay starting
11:53off with
11:54that lunge pick your option and let me say this before we get going i want you to take a
11:59full
11:59period off if you need to which means a full minute of recovery listen to your body here we go
12:05three
12:06two you amped up yeah all right i can feel it in my body my blood is flowing we haven't
12:11even started yet
12:11here we go three two and one jump lunge and step lunge one one two two three three four four
12:23five five
12:31good we're going into the gecko one one two two two three three four four five five bear squat movement
12:43four
12:46one two that's what i'm talking about three four and five good go ahead hop up
12:55little water maybe a towel okay we got 20 seconds left on the clock that's your recovery period this
13:02is what i do when i recover in all my training i shake out the muscles they're gonna burn you're
13:06gonna get fatigued but we want to recover and we want to have quality recovery just like our training
13:12maybe shake out your legs we got three seconds step back in three two and begin one one two two
13:20i'm
13:20counting it out for you three three four four five and five drop down quad presses movement two one two
13:30three
13:31four five right into the gecko one one two two three three four four five and five good bear squat
13:45movement
13:54i'm gonna get me a little sip of water real quick we got 20 seconds left if you're still working
13:59keep it
14:00going we'll grab a quick sip god i love water that's what it's all about nature's good nature's good all
14:10right we got five seconds shake it out shake your legs this is round number three right here get set
14:16that's what i'm talking about and begin one one two two three three four four five hop down give me
14:27movement number two quad presses when you get there everybody's going on different times today go at your
14:33pace nice work katie listen to that breathing i love it foot going high she's on the knees on this
14:40option
14:40good work strong core great for the glutes are you catching that over here joey that's what i'm
14:47talking about good pushing back full body plank nice and tight when she gets out there this is super
14:53woman style i know that's great she's my hero nice work let's keep it going 20 seconds on the clock
15:00shake it out you're still going at home i'm with you i want you to keep working keep breathing and
15:07when you
15:07get that recovery really go for it also let's all take a big breath real quick big inhale big exhale
15:15relax here we go back on the clock let's do this go one one two two three three four four
15:25five and five
15:28eric what's going on my man you're working he's working right into that quad press that's where he's
15:33working we got the beast over here don't we he's an engineer brains and body he's single i just want
15:41you to know a little sex appeal and the smarts i love seeing a smile when you train man this
15:46is good
15:47work right into that bear squat good listen i hear a lot of breathing going on right now that's what
15:53i'm
15:53talking about good work you done already shake it out grab some water if you need to stick over here
15:58with eric you're at home keep pushing very nice good work eric all right man keep going at home if
16:05you're still on another repetition or two finish it up go ahead get that recovery stand back up take a
16:11big inhale with me big exhale let's put this on the clock round number five we're still going let's get
16:19it done ready begin one one two two three three four four five five let's get that metabolism up
16:31that's the story baby it's all about burning those calories increasing that metabolism ain't that
16:37right that's right this is how she can afford to have a little wine at night just a little she's
16:41looking
16:42forward to it i know she's having thoughts of that while we're training don't tell don't tell all
16:45right i won't good she's cruising isn't she yeah nice work listen to those breaths yeah look at
16:53those shoulders nice and strong and solid good work down low all right keep it pushing at home
16:59i want you to dig deep like i said this is round five we got 20 seconds on this round
17:04still let's go
17:05ahead pick it up if you're on round five with me which i know you are let's continue through shake
17:10it out
17:10shake out those arms shake out those legs all right guess what round number six we're coming up to
17:17that halfway marker let's go y'all ready begin one one two two three three four keep breathing
17:27and five good i'm gonna step back again
17:32how we doing there coming up on that halfway point baby yeah got a lot of grunting going on
17:39don't we get through it yeah that's why he's ripped what can i say shredded abs mr washboard
17:46good keep that breathing going remember five repetitions per movement
17:53that's such a beautiful sound keeps that blood flowing keeps the mind clear while we're working
17:59nice work all right shake it off shake out those arms okay shake out those legs coming up to that
18:06seventh round this is the halfway mark all right you're gonna have to really really really push it
18:11now we got about eight seconds on the clock let's take our places again now we got to stay focused
18:16work on that technique let's go ready begin my legs are burning why not too i'm not the only one
18:27no no no
18:28thank god good let's drop into that next movement second movement
18:40drive those feet high hands high kick into that bear squat nice and strong get those hips back keep it
18:51breathing
18:55feel those legs burning out good and when you get your recovery grab a sip of water if you need
19:01to
19:01right now halfway you're gonna start sweating halfway that's right we got seven rounds to go it's only 14
19:08we condensed a lot of work in a very short period of time which is great if you got a
19:12busy schedule
19:14ready let's get set let's take your places three seconds let's go
19:26switch those feet out i'm trying to count over here keeping track of those numbers how's those legs
19:32feeling they're burning good those shoulders are looking real nice they're gonna look great in that
19:38dress going out to a little dinner that's right that's where i'll have my wine okay that's where she's
19:44gonna have that wine huh that's so sweet that's romantic nothing wrong with a little romance in
19:50your life huh katie nothing wrong baby nothing wrong good work all right push those hips up higher
19:57where's that breathing baby where's that breathing there we go now i hear it all right good work good
20:04stuff all right we got 15 seconds left if you're still working remember it's that halfway point we just
20:09got over that hump 10 seconds to go towel off look at that sweat building up on that body i
20:15like that
20:15man we call him slick now that's his new name aka slick here we go ready begin
20:23two two three three count four four five and five drop down second movement quad press two three four
20:35five five right into that gecko one one two two two lift up high three four four five squeeze those
20:45glutes
20:45right into that bear squat push into those heels three four focus five good pay attention to that technique
20:58make sure you're keeping track of those reps this is where the mind wants to start to leave tell you
21:03to do
21:03different it's going to tell you to not keep working but i want you to stick with it stay on
21:08track with
21:08me coming up to round number 10 which means there's only four more after that shake it out let's all
21:14shake it out together come on shake those arms five seconds shake those legs good big inhale big exhale
21:21here we go rock and roll one one two two three three four four five and five this is how
21:32eric
21:32dances all night isn't it eric dancing legs baby quad press exhale for me right at the bottom very nice
21:41i like the shoulders on both y'all good looking super strong looking solid nice balance like i said
21:49he's a cat he's got nine lives he dies today guess what training tomorrow i know he can't wait already
21:55he's ready for the next workout come on two let's go push it push it push it three good four
22:02take that
22:02break katie and five good shake it out shake it out good cody you're crazy crazy i am crazy this
22:11is why
22:11my clients love to call me tarzan i swing from the vines i jump around with bare feet i'm a
22:17beast too
22:18what can i say i like working hard let's go next round three two and begin one one two two
22:26switch those
22:26feet out three four four five five drop down give me that quad press
22:36i want you to go your pace today that's the most important thing so i want you to make this
22:42workout
22:42personal to you they're working very hard she's a personal trainer eric's a dancer they're very used
22:48to high intensity workouts but take a break if you need to okay this workout is for you here we
22:54go
22:55sitting on those heels nice work i'm feeling so good i'm either getting the chills right now
23:00i love this right on good work go ahead shake it out we got 20 seconds we might still be
23:06working
23:07because we're in the later rounds right now it's okay keep pushing think think what are we doing
23:13where's the feet where's the hands focus all right we're gonna make it through all of us together we're
23:18gonna make it through all right five seconds four three two and begin
23:26two three three jump hot air come on four get up there good drop down
23:36four five right into that get-go you might be doing this one on your knees
23:40no problem go for your option that fits you best good good better squat
23:50come on baby let's go that's right
23:53you feel it katie i feel it
23:58good keep working at home really push through this is your 12th round right now i know i'm crazy for
24:04making you do 14 rounds but that's where the fun's at it's really simple just four movements i know
24:10you've learned them so far now let it go let it go use this as practice i want you to
24:15refine those
24:16movements the way we're not used to moving because we have office jobs or maybe you're a stay home mom
24:20whatever it is i want you to move okay stay young stay moving ready eric let's go one one two
24:28two two
24:29three oh i love this four five five good drop down two three four five good right into the gecko
24:41one one
24:42squeeze the glutes two three three breathe breathe five five right into that
24:50bear squat two come on finish off three push us cody four that's what's up baby wow good keep going
25:01if you're at home keep working eric how you feeling man i'm ready to get through it killing it look
25:06at
25:06this sweat bring a bucket for this guy next time you're making a mess over there yeah it's raining baby
25:14downpour that's in the forecast and i'm the weatherman all right shake it out we got five seconds
25:21to go y'all ready yes guess what round number 14 last round let's push go go one one last
25:28round two two
25:30stay strong three three four katie's stepping it up five very nice quad press
25:39four five right into that gecko go your pace this is the last round let's keep it moving consistent
25:45movement that's what i'm talking about look at this that's what i like seeing bear squats with you
25:51i'm gonna jump in there too i'm proud of you we're making it all the way today
25:59pop up when you're done take that recovery nice work katie good eric come here nice work we're not
26:07done yet i want you to stay with me all right if you're still working we've got 15 seconds on
26:12the
26:12clock it's been a lot of work packed into a little bit of time i told you that i want
26:16you to stay with
26:17me listen to my cues stay strong keep breathing the exhales okay breathe it out five four three two
26:25and one good job nice work i really appreciate that that's what it takes to stay fit and stay
26:33shape isn't it that's right i mean come on look at that come on look at that magic i love
26:39it
26:40thank god it's the cool down because that's a lot of work that's probably why i keep saying it
26:46there is a method to my madness let's shake it out just a little bit
26:51shake those arms okay shake them together big inhale exhale shake those legs out a little bit
27:00right now i want you to calm back down back to planet earth we just skyrocketed up into the fourth
27:07dimension let's bring it back shake those legs out very nice we're gonna go into a couple yoga poses
27:13sit all the way down onto the floor take a knee get safely into that pose
27:18to a straddle position feet wide as they can go remember don't go to pain no tingling no numbness
27:27all right let's go ahead reach forward so your metabolism is going to be
27:33major major major it's going to be working extra hard for the next 36 to 48 hours okay your metabolism
27:41is going to be working while you might be taking your day off and just a little mobility and yoga
27:46tomorrow and if you're sore that's another tip let's go over to the side i want you to use three
27:52things in your active lifestyle one is joint mobility two is the resistance training aspect
27:58which we just did today and number three to compensate for all that work is yoga all right let's try
28:05and
28:05make a practice out of that so we can stay healthy and keep training injury free switching over to the
28:12other leg what's going on on this side of town big inhale for me exhale relax into the stretch and
28:21you can close your eyes if you want and just totally calm down take another big inhale and a big
28:27exhale
28:28relax into that stretch good loosen up that head and neck might be a lot of tension in there
28:34and then back to the middle and then we're going to lay on our backs all right i want you
28:40to pull
28:41one knee up to your chest and then take that same knee across the body remember don't go to any
28:47pain
28:47just to your stopping point bottom leg nice and straight no tingling no numbness and just hold loosen
28:56up that low back loosen up those legs from all that work especially your glutes feels good feels good
29:02good so we're unloading that workout we just put a lot of tension and stress on the body now we're
29:07going to unload it pull back up to the chest with that knee go ahead switch sides other knee is
29:13up
29:14let it go across the body bottom leg is straight and just reach nice and gentle
29:20go to your stopping point let's take a big inhale together big exhale and relax
29:28so we just burned a lot of calories we just moved in a lot of ways you might not be
29:33used to moving
29:34but that's what i'm talking about more bang for your buck for your time spent
29:38all right a little mobility a little flexibility strength stamina endurance and today our focus was
29:44speed good pull that knee back up to the chest good and we're going to roll over in the child's
29:50pose
29:51one of my favorite poses why this is where i get to chill out sink and melt into the floor
29:59you can flatten your back out you might not be able to sit too low that's okay go to where
30:04you can
30:04where your knees and hips allow you to take a big inhale and a big exhale sink into the floor
30:12we're
30:12going to go forward pull your toes up just like the bear squat we did today we're going in the
30:17down dog
30:18katie's going to be our modifier she's got bent knees over there okay go ahead push those heels back
30:25let me give you a smile upside down see all that blood rushing to my head
30:31take a big inhale kick those hips high to the sky
30:38that was nice
30:41open up the back sides of those legs and drop down all the way to the floor back to child's
30:46pose
30:48good go ahead nice and slowly come up see that sweat dripping off my face
30:55that's from metabolic maximizer yeah so if you made it this far today
31:00i want to thank you you really pushed it you did a great job and i want to see you
31:05tomorrow
31:05at daily burn keep it up all right good job nice work nice work that's what i'm talking about baby
31:18you
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