- 11 hours ago
In this total body workout from SELF's beloved trainer Lita Lewis, you’ll improve your overall strength from home in 45 minutes. No equipment needed!
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00:00What's up Team Self? I'm your girl Lita Lewis and I'm joined today by the lovely
00:04Coach Lala. Now if you've hit this video you know you're in for a total bloody no equipment
00:10necessary workout. We're gonna get straight into it starting with our warm-up. Coach you ready?
00:15I'm ready. Here it is. We're gonna start with some marching high knee taps. What I want you
00:20to do is alternate high knee. Come here. Let's go ahead and tap or hug or just words really as
00:28long
00:28as you're doing what we're doing. Warming up the body, opening up the chest, getting some blood
00:34flow through our legs, arms and in my case lungs. We're just here for 30 seconds. Nice and easy.
00:44It's important that we warm up guys because what we have planned for you today will test you in the
00:51best of ways. From here into our body waves. What does that look like? Feet shoulder width apart,
00:55come down, scoop up just like a wave. Nice. Be mindful of your breath. Exhale on the way up. Again,
01:07just circulation. We're getting this ready to go full speed. Here we go. 10 more seconds here.
01:17Looks good. Lala. Nice and wide.
01:24And done. Moving right along. A trunk twist. So it's gonna be here. Now you can put your hands
01:30behind your head. I personally don't like it. I hinge slightly at the hips so I can increase my range
01:35of motion. Here we go. Just warming up the core. Obliques. You feel it too? Good. Yeah.
01:42That's it. This is a nice gentle movement. It's something that we need considering the moves
01:47that we have ahead of us. Here we go. 10 more seconds here guys.
01:55Be mindful of that breath. Good. Three, two, one. We're gonna do some standing hip openers.
02:04So feet together, knee up and out. Coach, I don't know what it is. This alternate each side.
02:09I tend to do a little step in between just to keep with some, what do we call this? It's
02:15just like a vibe.
02:16Yeah. Yeah. It's a little, a little jazzy. Okay. 15 seconds, halfway.
02:24I like it. From here though, we will, on the second round of our warmup, start with an outward motion,
02:32then rotate in. Right now we're in and then out. Good. I'm sorry. This is 40 seconds total. Five more
02:41seconds here. In three, two, one. Okay. Last and final here, hamstring sweeps. What does that look like?
02:50Coach Lala knows. We're just gonna put our heel out and scoop. Scoop some ice cream. Ah, that made
02:59a smile. Good. If you find that you're a little stiff in the hamstrings, perhaps even the glutes,
03:06maybe you're scooping to the knee. Right? Do what you can. Again, this is our warmup and is necessary for
03:15some blood circulation considering our workout ahead. Here we go. Good. The last five seconds here.
03:27Even this tempo is a nice little workout. Yeah, it is. You could go much slower if you need to.
03:31Here we go, guys. Let's shake that out. Those five exercises. We're going to do that all over again,
03:37starting from the very top. Marching high knee taps. Here it is. Right into it.
03:43As an alternative, just to redo it, you can also bring it in. Right? Yeah. A good hamstring stretch
03:49here also. A little bit more specific. I intended to just get some, you know, blood circulation.
03:56But by all means, considering how I feel, I should probably hug my knee. Remember, this is our warmup.
04:02So this is the feel good movement. Because what comes next might not feel good. Done. Body
04:09ways. Here you go. Feet shoulder width apart. Drive down and up.
04:16Again, mindful of your breath. Pick your own tempo. Lala and I, we're moving. We really are. If you need
04:23to come here, maybe not get on your tippy toes. Just here. You can slow it all the way down.
04:31Just be
04:31mindful of your breath. Exhaling on the way up. Good. Last five seconds.
04:41Okay. Here it is. Right into some trunk twists. Again, golf swing. Tennis. I feel like I'm limited here.
04:50But this is good for lower spine if you need to make it a little bit more specific.
04:55My spine is so happy. Yeah. Good. I'm glad. Let's see how you're feeling afterwards.
05:01Okay. More than halfway here. Be intentional with the twist. I'm engaging my oblique side core.
05:10Last five seconds.
05:15Standing hip openers. And again, we're going to do the opposite sides. Last time we went up and out.
05:20This time we're going to go out and in. And again, a little jazzy two-step in between.
05:28You look good doing this. Yeah. Trying to get those hips open.
05:32I'm a dancer. I could fool myself right now. All right. Good.
05:38And again, you control that tempo. If you need to slow it down, slow it down. You don't have to
05:44slow
05:44down for me, Lala. You keep it going, girl. All right. Last 10 seconds.
05:51Then we're going to do those sweeps, guys, to finish off the warm-up.
05:57All right. All right. Check that out. Hamstring sweeps. Let's go.
06:03I like to have big scoops of my favorite ice cream, but that's just me.
06:10That seems counterproductive at a time like this.
06:15But it's motivation also, right? Yeah.
06:19It's good. I actually feel really nicely warmed up.
06:24And I love that our warm-up is done on two legs, right? Let's keep it all standing.
06:31Breath. Be mindful of it. Good. All right. We're down. Countdown here.
06:37Last five seconds.
06:41Good. And done. Good. Shake it out. Shake it out. Warm-up complete, guys. We did two rounds of that.
06:49We're going to move right into our first set, which is a lower body focus.
06:53We've got four exercises here. Two sets. We're going to run through all four.
06:59Rest. Come right to the top. Do it all over again, okay?
07:03The first move is a reverse lunge into a lateral lunge.
07:06It looks like here, center, reverse. Staying right here on the right side, right?
07:13We have 45 seconds here, so let's get it going. When you sit into that lateral, make sure you sit
07:21back,
07:21right? Your knee should not hit over the toe. If you're here and your heel comes up,
07:25you're doing it all wrong. Isn't that right, Lala? Yes.
07:28Good. Let me find your rhythm. Looks good. Nice.
07:35Nice little burn here. Glutes, hammies, and core.
07:41Quads, burning. Last 15 seconds. Nice and deep. I always say, give me the deep lunge.
07:48The deep, expensive lunge. I'm going to have shallow, cheap stuff, okay? Last five seconds.
07:55Let's say we got one more here, Lala. Can you see it? Good. All right. Shake it off. We're going
08:00to
08:01run into the pop squats. Before we do the opposite side, pop. So what we're going to do here, out,
08:05back in. You can touch the ground if you want to, or you don't have to, like me. Whatever is
08:12comfortable. We got 45 seconds of this. Find your pace. Yes. As an alternating move, you can literally
08:22take the dynamic out of it, step laterally to the side. When you do so, keep a nice rhythm.
08:30Nice. We're more than halfway. Promise. Five seconds left.
08:49And done. Shake it out. Shake it out. Now we're going to hit that left side with the lateral right
08:54into the reverse, okay? Three, two, one. Sit it back and reverse. Core stability. Keep it nice and tight.
09:03Avoid that wiggle. Good. Looks good, team. Again, I find that when you're following videos,
09:17sometimes you'll find that the instructor is actually moving a little faster than you care for.
09:23So again, I'm going to slow it down. As a modification, you can take a second
09:30so it doesn't all look and feel like one motion. All right, we got 10 seconds left.
09:36Looks good. We got another dynamic movement coming up. Not going to be fun, but that's why we're super
09:43women. And men. I see you. Here we go. Shake it out. Shake it out. We're going to scissor steps
09:48into a lunge.
09:50Looks like one, two, three. Lower on the third. Count. 45 seconds total here. Yeah, quads, right?
09:59Yeah. Burn it. Now, alternating. Step here. Forward lunge. Back. Just break it up, right? Otherwise, three count.
10:17Come on. Looks good, guys. I love it.
10:37Looks good. Here we go. I love it. Shake it off. Shake it off. Shake it off.
10:42Woo. Okay. Quads are burning. Right? And that'll do that. Design to do that. Now, what we're going to
10:48do is rest here. Take yourself 30 seconds. Control your breath. Bring it back to center. Deep breath in.
10:59Exhale out. Take a second. In.
11:04Exhale out. Very helpful. Feel my heart right now. Slowing down.
11:10Down. And out.
11:12Okay, team. We're going to take this to the very top. Starting with that lateral lunge right into that
11:17reverse lunge. Okay? Here we go. We've got 45 seconds on the clock. Hit it. Let's go, coach.
11:22Let's get it.
11:23And down. Good. Again, nice and deep. Sit it back. Knee close to the ground. Don't hit the ground. Protect
11:32Here we go. Now, I honestly think the key to any workout is breath. Yes. All right. I once had
11:40a
11:40coach that said, control your breath, control your life. So, if you find yourself struggling throughout,
11:45be mindful. Breathe. Here we go. Looking good. Last 15 seconds right here. Again, tempo. We're moving a
11:53little fast. Let's slow it down. Slow it down. Right? For the people. And again, if you need to speed
11:58it up,
11:58do that. I am the people. Okay. Five seconds here. And three, two, finish here. One. Love it.
12:07Right into those pop squats, guys. I know you love it. You hitting the ground, coach? I'm hitting the
12:11ground. All right. Here we go. 45 seconds on the clock. Again, keep it low. Drop those hips. Pop it
12:19up.
12:19Chest up. Chest up. Here we go. Looks good. Slow it down if you need to. Otherwise, keep the tempo
12:31that makes
12:31you feel challenged or what feels good for your body. Lala's doing a modification here. Looks good.
12:41Good. Don't do this. Don't collapse. Chest up. Good. All right, guys. Here it is. Almost there.
12:50Second round almost complete. Five seconds left. Woo. Three, two, one.
12:57Ooh, nice work. Yeah. Check it out. That feels good. We're going to move right into that lateral side,
13:04into the reverse for the left leg. Here it goes in three, two, one. Bam. Center up. Hit the reverse.
13:12Again. Good. Nice and deep. Perfect. Here we go. Timer's moving. Nice, flat spine. We don't want to see any
13:23of
13:23this curling. Right? It's actually fake. This is fake. That ain't doing nothing. That ain't building the
13:30glute. Here we go. Bam. Looks good. Again. Here's a reminder. Breath. Here we go, guys. Last 15 seconds.
13:41We got the scissor lunges with the three count. Ooh, see? That's what you don't want to do. Keep the
13:48core
13:48engaged. You don't wobble just like I did. Last one. Here it is. Looks good. Shake it out. Shake it
13:54out. Now,
13:56three count. Jumping lunge, right? Right into that lunge. Make the count
14:00stick. Again, Lala, you'll show a notification if you need to. Let's do it. 45 seconds on the clock.
14:06Three, two, one. One, two. Bam. One, two. Where's my smile? Where's your smile?
14:20Kind of works. I feel like it gets a little easier. This one lying to yourself works.
14:29Here we go, guys. Looking good. Looking good. Stick with us. Lala, looking good. The modification,
14:36just take out the jump. Quads are burning. Come on. 10 seconds left.
14:45Stick. Core tight. You're not falling over. Three, two, one. That'll do it.
14:54If you're anything like us, heart rate is elevated, right? The dynamic movements are kicking your ass
15:01in the best way, and you're glistening, right? We're going to move right along, sticking with,
15:08sadly, our lower body. This is the second round. A whole new bunch of new exercises. Five, to be
15:14exact. We're going to run through five, rest, and then repeat again for that second set. Okay?
15:21First one. Body squats. No jump. We're here. Feet slightly outside the shoulder.
15:29Start down. Squeeze. Come up top. Right? I like to hit a 90 degree angle.
15:34Oh, the sweat in the eyes. That's when you know you made it. You made it. Okay? What I like
15:40to say,
15:40Lala, is a lot of people make this mistake where they come up and they squeeze their glutes at the
15:44top.
15:45What I do from here, thinking about my glutes, squeezing to stand up, right? Just something to think
15:51about. Ooh, the burn. That's right. Especially after that first round. Yeah.
16:02Squeeze. Good. Hitting that 90 degree. Squeeze up top. Good. Last five seconds, ladies,
16:09and gentlemen, and everybody else. Maybe your cat is working out. All right, here it goes. We're going
16:14to move right into good mornings. Here we go. Hands slightly behind the head. Never curl in. Always out.
16:19Hinging at the hip, butt out. From here, squeeze to stand up. Be intentional about your movement.
16:27Ah, I like it. There we go. There we go. These feel so good in the glutes and hammies. Yep.
16:33Right?
16:34Sometimes the hamstrings are often neglected, right? Especially lower body days. So it's really important
16:43to target them also for a nice, well-rounded workout for your lower body. We got 15 more seconds, Lala.
16:51Again, squeezing. Don't just hinge for no reason, guys. It has to be intentional. Sit back. Hips are high.
16:59Squeezing on the way to stand upright. Three, two, one. I love it.
17:07Squat jumps. All right. 45 seconds on the clock. Let's hit it. Again, I'm coming an inch off the ground.
17:12It's that. Look at that. Chest up. And Lala, for a modification, if you need it, there. Right there.
17:21Do that if you need to. I'm going to join you here. I'm not going to be a superwoman right
17:28now.
17:29I'm going to save that for later. If you stay moving, very okay. Good work. We just have 15 seconds
17:36left.
17:37I'm going to come back to the squat and join you at the party. Let's go. Last 10.
17:46Chest up. Let's go. Three, two, one. Good. Hit it. Shake it out. We're going to go right into these
17:56squat pulses.
17:57They sound like murder right after those jumps, but we're going to do the best we can, okay?
18:0245 seconds on the clock. Ready, Lala? Ready. Let's go. Right here. Minor. Few inches of that.
18:11Look. Five seconds in, I'm already feeling the burn. Feeling it. Now, as a modification,
18:16if this is too much, come up. Shake it out. Get your mind right. Come back. Right? Shake it out.
18:23Like I always say, just come back to the party. It might happen a few times, and that's okay.
18:28This is the workout. It's a great part. You clicked to be here. Right? I like it. Last 15 seconds.
18:39Yeah. That's right. Keep it going. Here it is. Yeah. This is the opposite of fun in the best way.
18:51Here you go. And done. Done. Shake it out. We got a 10-second hold. We're going to be in
18:56a squat,
18:56but we're going to hold it 10 seconds. You ready? We can do that. Here it is. Squat. 10,
19:029, 8, 7, 6, 5, 4, 3, 2, 1. My goodness. Nice work. Did you see me? I was here
19:12praying about it.
19:13If you ain't running away, we ain't either. Okay? All right, guys. Round one done. Here we are,
19:18the second round. We're going to start again with those squats. Basic. Easiest part. Ready? In 3,
19:242, 1. Squat. Bring it up. Squeeze the very muscles you are trying to target. I always say,
19:33if you come here to work out, make it count. Okay? Make it count. We have a total of 45
19:40seconds
19:42and 30 left. Again, tempo, because you know what's ahead of us now. So if you need to prepare the
19:48body,
19:4830. Yep. In jeopardized form. Easy work. Easy work. We've got those good mornings coming up next.
19:55That's hamstrings. All right. Here we go. Last 10 seconds. Are you going low? Are you hitting that 90?
20:06Good. Breath. Be mindful. In 3, 2, 1. Standing up. Shake it out. Again, feet shoulder width apart.
20:16Hands behind the head. Never collapse. Keep them out. Hinging at the hips. Keep them high and down.
20:23Squeeze to stand up. And smile. And thank you. I love it, Lala. Good.
20:40Good. That squeeze feels right.
20:42All right. I love it. You're never more aware of the time until you're working out or you have young
20:54kids. Okay? Here we go. 10 more seconds here. Looks good, Lala. Good form. Here we go. Three,
21:05two, and one. Love it. Shaking out. Dreaded squat jumps. Okay. Again, modify if you need to. We have 45
21:13seconds on the clock. Let's hit it. Inch. Inch or two.
21:23These types of workouts always remind me of training with my husband who now refuses to do legs with me.
21:30He
21:31will not train legs with his wife. Maybe your husband is like that too. The good reason for it,
21:38right? Look at us. Superheroes. Superheroes. Where's my cape? I'm enjoying Lala here. The burn for 30.
21:49Almost took me out. We do have pulses next. Yeah. That's it. Last five seconds.
21:57Nice work, Lala. Ready and done. Shake it out. 45 seconds on the clock. Here we go. Lower. A few
22:05inches.
22:07Now, maybe I might be speaking for myself, but it's these pulses that really kill me. Remember,
22:13keep your knees out. Some people tend to lag in when they get tired. Core tight, back flat, knees out.
22:24These quads, baby. I'm telling you.
22:28Yeah. Yeah. I think I've got like a one, two, three, and then I got nothing else.
22:36That lactic acid buildup. Yes. Oh, almost there, guys. Here it is. Five more seconds. Five,
22:43four, three, two, one. The burn is real. Yeah. It reminds you you're alive though. Guys,
22:53you're going to move right into that squat hold. It is not 45 seconds. It is 10. Thank you. All
22:58right.
22:59Let's do that together. Hit it. Three, two, one. Game time. Holding. This is it. Yeah. Just hold.
23:07I'm going to count you down with five to go. Five, four, three, two, one.
23:15Easy word. Okay. Round two is done. Thank you. Right. We've completed two of these sets.
23:21Two sets of each of them. We're going to move on and now we're going to focus on more upper
23:25body.
23:25You're probably happy, smiling, laughing, thanking the heavens above. All right. Me too.
23:32Now that our lower half is nice and warmed up, we're going to go toes out nice and wide.
23:36Lala, we're going to come down just as she's doing. Hit the ground. Walk out. Right. Just hit it in
23:43plank. Come back. Hit. We can reset by standing up in three, two, one. Low. Crawl out. Nice. Straight back.
23:53Okay. Here's your reminder. Keep your chest. Sorry. Your chin away from your chest. Never tuck. Right.
24:02Up. Make a count too. When you stand up, squeeze those glutes.
24:08Again, tempo. Right. If you find that following us and this tempo feels good, awesome. You need to slow it
24:15down. Slow it down. Speed it up. Sorry. Should address all those that can absolutely move faster
24:23than us. All right. Toot your horn. Right. Pop your collar. Last five seconds here.
24:34Woo. Woo. Yeah. You feel that? I feel that. Good. Remember those hip openers? Yeah. That's what you
24:42needed them for. Single leg drops with a bent knee. We're going to come down to the ground.
24:46Yeah. I like that. Yeah. Me too. So here's what we're going to do. Back on the floor. We're going
24:54to press
25:01the heel down. Alternating. Engaging the core. Be mindful of your breath.
25:13Right. Visualize your core at play. All emphasis and focus on your midsection.
25:20I'm doing a little modify here. Yeah. To just the heel tap. So if you heel tap,
25:25you're closer to your body. Right. You're doing the modification. Yeah. Just tapping. So the closer
25:33the tap, just a little less strain. Going away from the body makes it harder. Perfect. And done.
25:40Guys, we're going to come up on the mat. We're going to flip over. We've got a hand release push
25:44-up.
25:45Okay. So there's a bit of a modification on a traditional push-up. Start in a high plank.
25:51We're going to lower ourselves down with control. Bam. Release. Come back. Push up. When you do so,
25:58make sure it's a nice straight spine all the way from your head to your heel. Okay. We have 45
26:03seconds
26:03on the club. So keep moving. Here it is. Modification here for those that need it. Lala, knee.
26:16Right. And to be fair, these are just as effective. On your toes, there's just more weight.
26:25Looks good, guys. Breathing. I hope you're doing it.
26:44Last one. And done. Looks good. We're going to come up on two feet now, Lala. We have a sumo
26:53squat with a rotational punch. What that looks like, we're going to go knees out, toes out. Perfect,
26:59Lala. Crossing the body. Full extension. When you do so, don't forget to pivot that toe.
27:03Perfect. We're right here. Our timer is going. Good. Full extension. Punch like you mean to.
27:09Little power. That's right. Good work, guys. Keep that chest up.
27:15Stay low on that squat. We don't want to be up here. We want to be here. Okay.
27:31Good. Last 10 seconds.
27:40Five, four, three, two, one. Looks good. Check that one out. Good. Core, arms. I love it. We're
27:50going to go right into our plank jacks. Back down to the ground then, my friends. Here it is. So,
27:56some people like to do this in low plank on their elbows or forearms. Others high on their hands.
28:03Looks like Lala and I are going to do it on our hands, starting with feet together. The jack is
28:07out,
28:08back in. Repeatedly though, right? 45 seconds on the clock. All right, it's moving. The clock is
28:15moving. Go ahead. I'm just cheating my way through this beginning. Come on. As an alternative here,
28:22Lala is showing you something just to take the dynamic movement out of it. Feet together, alternating
28:28taps on each side, keeping core tight. Shoulders are hovering right over those wrists. Good form,
28:35pays off. All right. We have 15 seconds left. Looks good. Here we go. In five, four, three, two, and
28:51one.
28:52Yeah. Yes. One round down. That's when the sounds come. All right. The moaning. That's how you know
28:59it's real. You're doing great, guys. Here's what we're going to do. We're going to rest. All those
29:04movements are done. Take a breather. Wipe the glitter off you. Sip some water. We're going to
29:09start again from the very top. All right, guys. We're still in that upper body and core part one,
29:14but we got that second set to do, right? You're with me. You know what to do. We're going to
29:18start with
29:18that low squat, right? Almost in a sumo, coming down, then walking out. Easy. You've done it before.
29:24You've been here before. 45 seconds on the clock. Three, two, one. Let's go. We're going to squat down,
29:28Lala, right? Yes. Right. Walk out, come back, and then stand up, right? And I always say,
29:34while you do that, squeeze the glutes. Squeeze. Yeah, because if I haven't been squeezed enough,
29:41right? In this workout, that is, right? Okay. Looks good. I'm appreciating our tempo here. Good. 15
29:57more seconds, okay? Very consistent. All right. Remember that walkout? Keep it solid,
30:04right? Everything about your upper body is working there. Chest, shoulders.
30:10Coming back. Okay. 45 seconds done. Again, moving right into that single leg drop,
30:16back on the floor. Now, Lala did that alternating move where she dropped the heel closer to her.
30:23I want to say booty. Can I say booty? Here we go. Pressing on the floor. I'm going to extend
30:28as much
30:29as I can. These are a little bit more intense, but I'm going to be mindful about my tempo,
30:37my breathing, and really trying to get the most out of my core workout here.
30:45Good. Guys, you're doing great, okay? This one wasn't easy, right? This total body,
30:54but we're going to figure it out together. Just like that. 15 more seconds, right? After this,
31:00we're going to flip over and do our hand release push-ups. You loved those ones the first time
31:06round. Sure did. Yeah. Here we go. Five seconds.
31:15And done. I love it. Let's waste no time. Flip around. All right. Traditional plank. Control.
31:24Lower yourself down. Hand release. Three, two, one. Let's do it. Lala starting here in the modification,
31:36right? Now, again, if you're under the toes, you're just pushing up more of your own body weight.
31:42And if you need to, and I need to, just modify. Because this is no easy walk in the park
31:51either.
31:52Just control it. I always say I'd rather better form, right? Yeah. And a modification than funky form.
32:12And three, two, done. Shake it back. Looks good. Guys, we're going to go into our sumo squat with
32:21the rotational twist. Requires us to be on two legs. Remember, nice and wide in sumo. And again,
32:28I can't stress this enough. Knees follow the toes. Never here. Out. Right? Sit low. Yeah,
32:34here we go. Punch to the left and the right. And make the punches count, brother. None of this.
32:41We're not doing this. Powerhouse punches. Like I'm a real boxer. Yes, exactly.
32:54It's good. Tempo. Lala, if you need to slow it down, focus more on form. Do that. Oh,
33:04we're going to punch each other, girl. Just know that I love you. It's a love tap. It's called good
33:10form.
33:11Here you go, guys. Last eight seconds on the clock.
33:20And let's check that one out. Good. Plank jacks. Got it. Easy work. Okay. High, low. I'm going to do
33:30high. I'm going to do low. You're going to do low? You are a beast. I personally find these harder,
33:35but it's like preference really. Okay. 45 seconds on the clock. Let's hit it. Low modify. Yeah,
33:42good. Perfect. Form over everything like you said. Exactly. And again, if you are doing high plank
33:50without a modification, need a second. Do exactly what I'm doing. Take a second. That's okay.
33:55Okay. Looks good, Lala. Thank you. Nice, strong hold. Yeah, excuse me. Shoulders are getting a workout. Yep.
34:11Just because it's modified does not mean it's easier. Exactly. Let's do three, two, one.
34:18Oh, that's a tester right there. I love it. Guess what? We're done. There. Yes. Two sets of that
34:25complete done. Get rid of it. We're moving on. We have our last and final upper body and core routine.
34:32There are five exercises and like the theme of this workout, there are two sets. First move is a cobra.
34:38So, or in another accent, a cobra. Okay. What we're going to do is we're going to stay on our
34:44mats here. Okay.
34:46This is typically, you know, a yoga move, right? Where we extend our backs up. Lala is going to
34:52reach back, head up high. What we're going to focus on in a cobra movement is that tricep push-up.
34:59Okay. Looks good, Lala. Good. So, from here, elbows in. They're not here. They're here. Then we're going to go
35:05up.
35:06Extend. Find that contraction.
35:10It's out in the tricep, right? In tension here. Yes. It's burning already.
35:15Squeezing those elbows in. It's like, I always say, you do not,
35:20you do not need a whole lot of equipment. You have yourself. Your body weight.
35:31It's burning. Last one here, Lala.
35:35Oh, yep. I've got the little tricep there. My little triceps having a little sing song.
35:43We're going to flip around, guys. We have what we call a Russian twist. This here is great for core,
35:47specifically your obliques, side abs, okay? Now, feet come up off the ground. Or as a modification,
35:55Lala, you're going to join. We're going to keep our heels to the ground. Dolce flex your toes, so your
35:59toes
35:59are pointing to the ceiling. Or maybe you're doing it outside and it's pointing to the sky. Either way,
36:04we're here. We're going to twist, come back around, and find a nice momentum in it, okay?
36:12Now, I also should mention, I'm not here sitting up. There's a light lean in my torso in the composition
36:20of this twist, right? You might find that the modification is absolutely necessary,
36:29considering we're at the tail end of a very intense workout, okay? And if you need to come up,
36:34take a second. We have 15 seconds. Come back down, twist again.
36:43All right, we have something fun coming up in five, four, three, two, and one.
36:52Like a race to number one. Can you hear that? All right, done. That's Russian twist complete. We're
36:58moving right along to our plank climbers. Now, there's also some progressions in this too. Plank
37:03climber. We could be here, the dynamic version, where we're running. Almost like a run. The other
37:10is like a march, right? Where we're just bringing, just as Lala is demonstrating, bringing our knee
37:16as close to our elbow, driving right back into plank position, okay? At any point you need to,
37:21come down, rest. Otherwise, keep going. Our clock is going, so we're just here.
37:27My run is a nice jog. I'm not going to give you a sprint. I just don't have it to
37:32give right now,
37:32and that's okay. Woo, my abs on fire. Yes, they are. Take a second if you need to.
37:40Drop down to your knees, rest. Ray, I'm personally feeling it in my shoulders. Also,
37:49spiraling helps, right? Yeah. Good. Breathe. We're in this together. Last five.
38:02And done. It does feel like the end, doesn't it? But we're going to push through. We're absolutely going to
38:09push through.
38:09Yeah. Superman flutters. So what we're going to do is we're going to come down to the ground.
38:13Belly to the mat. Extending arms, just as Lala is showing. And then feet out. Exactly. So we're
38:21literally going to pretend we're flying in the sky, but we've got to flutter in order to stay up,
38:26right? Right here.
38:31Where's my cape? Yep. You'll find here, Lala, that the back is nice and contracted,
38:38right? Lower back will be feeling it. Again, if she needs to rest, she'll just drop her feet and her
38:43arms. You'll also find, Lala, that there's tension in your shoulders, in your deltoids, right here.
38:49Yes. So again, if you do need to come down, come down. Looks good. Beautiful. I like it.
38:56Try to avoid putting a lot of tension on your neck. Yep. Keeping a nice straight line from head
39:02all the way down to the spine. Nice. Good. All right, guys, here we go. Last and final movement
39:07for this last round of our upper body and core is the burpee jack. Yay. And yes, you heard correctly.
39:16So here's what we're going to do. We need to be on our feet to start with, right? Come to
39:20the end of
39:20your mat. Let me demonstrate. What we're going to do, start with a nice little jack here. Come down,
39:26engage your core, crawl out, jack here on the ground, crawl back, bam, right into that second one.
39:33That is a lot. I understand. This is the last movement and it is difficult. Sure. Have we done
39:38a full workout for total body? Yes. You might be hurting. Yes. But that means you're getting better
39:44and stronger. And that's why you're here. So we're going to keep going here. We have 25 seconds left.
39:48I'm going to join Lala here who's doing a fantastic job. Coming down, crawling out, jack, come back.
39:56Lala, you're actually keeping a really great pace here. Now, if you need to go slower than us,
40:01by all means, find something slower. Five seconds left. I say we finish with this one,
40:07crawling back. You take all the credit for that. Who did that? Because I had to explain it to the
40:15people. He's a great coach. Guys, you finished that one set, right? The good news is we're going
40:21to do that one more time. All those exercises again, one more round to completion. And if you're
40:26still here, you're one of us. You're our people. All right. Come on, self. We can do this. Starting
40:32from the very top to finish. We got those Cobras. So come down, all Cobras. Belly on the ground,
40:39elbow nice and tight. Right? Calling up, focusing on those triceps. Coming back down, nice and controlled.
40:51Mindful of your breath. This is almost like an active rest right here. Yeah, it's good. You
41:17come on, triceps. Last one. Back. As in on your backside, we got those Russian twists.
41:27At this point, I feel like we're racing to the finish line. Absolutely. All right. I'm going to do
41:31that modification. If you haven't, if you have a really strong core, keep those heels up and do
41:35your twists. Have you got it? Well, you're going to do modified. I'm going to take it up a little.
41:40Girl. All right. Here we go. Here's what I want to do. Twist each side. 45 seconds is on the
41:45clock
41:46already. Lala doing it. Her pace and tempo, nice because she's focused on form. At any point she
41:53needs to take a rest, she will. But if you've got that, give it to me. We at the finish
41:58line now.
41:59That's it. Last 50 yards. Again, engaging the core, obliques to be exact.
42:08I'm doing the modification. I need to take a second. 15 seconds left. Here we go.
42:13Looks good, Lala. Good work. I just want abs. They're there. You wouldn't be able to do them
42:20if you didn't have it. Five seconds. And done. Yeah. Let me tell you something, fam. If you find a
42:31weakness in your movement, you'll realize it is a weakness. If what should be a little bit more
42:37easier to accomplish and you find it super challenging, do more work there. Okay?
42:41That's my little two cents. Moving right along to our plank climber. So flipping around.
42:47Again, bit dynamic. Running on the spot. Modification. Marching on spot. In three, two, one.
42:56Remember, shoulders should be hovering over your wrists. Nice long spine.
43:08Breathing. Core. Yep. Take a second.
43:15Looks good.
43:20I'll hit the clock and I think I've got five seconds left and there's still like 35 seconds left.
43:28Come on. This is the work, guys. This is it. This is it. Almost finished. Let's go. Let's go for
43:34five,
43:35four, three, two, one. Drop down. Oh my goodness. We're almost there. Almost done. Yeah. Superman flutters.
43:46Superman. All right. Oh, two and done. Here it is.
43:53Don't walk away now. No. We're almost done. Here it is. Time on.
44:03So avoid this.
44:11Woo. Breathing. Take your time. We're almost there. Lala's doing it. I'm doing this because
44:19you can hear me, right? I need to be talking right now. So it's important that I do this
44:24and focus in here on Lala, who is showing us exceptional form. We've only got six seconds left,
44:30Lala. Yes.
44:31Yes. I love it. A little crunching. Looking good. Lower back. Shoulders. Nice little burn here.
44:38And you're done. You did three seconds over. Okay. Last and final. The burpee jack.
44:43Our favorite. It's your favorite? Our favorite. This is it. Last and final. Let's get this stuff done.
44:51All right. Starting with the jack, crawling out, jacking, crawling back. In three, two, one. Here it is.
44:57Curl out into a plank, jack, crawl back. Here it is. That's it. So time is going.
45:06Okay. And this is our last and final. Last and final. Set to the workout.
45:19Aye. Aye, aye, aye, aye. I love it.
45:31Woo. We're almost there.
45:37Sit. I say this is the last one.
45:41Yeah. Woo.
45:45You did it. Thank you. Guys, if you are still standing or perhaps you're on the floor still,
45:50you did that workout, we're proud of you. But like I said before, if it's not difficult,
45:55if it's not challenging, it ain't gonna change you. Thank you for being here, giving your best effort
46:01and working out with us, with self.
46:04You
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