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00:00Maniac. Anybody feeling maniac-like tonight? Paige? Feeling you're a wee maniac you are?
00:13My bike's playing hide the seek there, look. Okay, are we good to go? Yes? Daniel, it's
00:20good to have you back. It's good to have you back. Are you going to do your noise tonight?
00:29Whenever we go to the football and there's a corner, Daniel goes, hee hee. Is that right
00:34Daniel? I encourage you though, to be fair. Okay, will we do this? I know that sounded
00:42weird, but that's okay. Take the bar onto the shoulders or hold the plate at your chest.
00:47We're going to start with some squats. Kathy, the music's loud and all I can hear is you
00:52from all the way up here.
01:01Yeah. Let's change to cackles now. Okay, get ready. Oh, I know I can hear from up here.
01:14Where are you going? This place has gone mad. And I leave this place with a very civilised,
01:23just like normal, normal, knowing you guys are just rumbling about the floor, cackling
01:30and talking. Will we get started? Yes? Night is, oh my goodness. Three minute eye, well
01:39I wonder why. Okay. So bar on the shoulders or plate at the chest. Slow squat. Down. And up.
01:55Chest up. As the bum goes down and back. Claire, you wouldn't be up to that nonsense. Sure you wouldn't?
02:03You wouldn't stand for that. You wouldn't stand for that. Good job. Claire's not up here.
02:13Getting you into trouble now. They could get you out to be really deep.
02:16Getting you into trouble now. All right. Down fast, freeze. Hold. And slow. Big press to the heels.
02:30Chest up. One more. We got singles. Down and up.
02:36Getting you into trouble now. Haven't done this sweet song in ages.
02:44Just trying to use myself. Everything will be all right.
02:51Yet more.
02:56Hey, mama, mama.
03:00Hey, mama, mama.
03:05Last one. Bring the bar over. Hands outside thighs. Feet under hips.
03:13Two, two deadlift. Pinch forward. Back up.
03:21Four more here.
03:24Arms are straight. Back as straight. As she hinge.
03:33One more.
03:35Now, you move. Clean the hold.
03:38Up. Elbows up.
03:43Yes.
03:44All right.
03:50Let's add the press.
03:53Up. Press.
03:56Yes.
04:01Are we all feeling good?
04:04Yes.
04:06Eleanor, you're always smiling. You're always happy.
04:09I want to know the secret.
04:13Hey.
04:13Hey.
04:15I'm not saying the rest of you aren't always happy.
04:22Hold here.
04:24Deadlift forward.
04:26And that one.
04:27From the road we could have won.
04:29And lift.
04:33This last one. Stay forward.
04:36Hold.
04:38Four single rows.
04:44Now, this time, roll and freeze. Hold.
04:48And slow.
04:54Two more.
04:58Yes.
05:00Now, we've got some bench press.
05:03Take a seat, lay back.
05:08Bring the bar to the top, above mid-chest.
05:14Hands a little wider than shoulders.
05:18Two down, two up.
05:19Let's go, dive, dive, dive, up, up.
05:33Nice and smooth.
05:34Four more.
05:35I can see.
05:40The elbows stay slightly bent at the top.
05:47I drop the bar and freeze one-inch above your chest.
05:52slowly up
05:54catch
05:56and press
06:03let's do some signals
06:06down and up
06:08elbows slightly inwards
06:09as the bar comes down
06:16and you're aiming for about mid chest
06:18with the bar
06:27it's hard not to sing that
06:36and down
06:37good job
06:40ok, squat track
06:44you can use a bar
06:46anything up to full bar
06:48or a plate
06:49up to chest
06:51whatever is good
06:53for you
06:57and you guys
07:08and you guys
07:09and you guys
07:15do
07:17do
07:17do
07:18do
07:18do
07:19do
07:19do
07:23do
07:24do
07:25do
07:26do
07:26do
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07:27do
07:27do
07:27do
07:27do
07:30do
07:32do
07:33do
07:33do
07:33do
07:33do
07:39do
07:40do
08:06do
08:06do
08:06do
08:06do
08:06do
08:06do
08:06do
08:07do
08:07do
08:16do
08:18do
08:20do
08:22do
08:25do
08:25do
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08:26do
08:26do
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08:27do
08:27do
08:27do
08:28do
08:29do
08:30do
08:35do
08:36do
08:45do
08:46do
08:48do
08:52triple pulse
08:55two more times
08:57now drive the heels
09:00rest the abs and the pulses
09:09and pause
09:12alright round two
09:16simple but challenging
09:18slow
09:19dive
09:20and up
09:37on the next one
09:41stay down
09:43hold
09:53slowly up
09:54singles
09:56down and up
09:59hello guys
10:01nice to meet you
10:04let's go
10:10eight to go
10:19let's go
10:20four
10:21three
10:23two
10:25one
10:26hold
10:27one round to go
10:29last recovery
10:32let's make it happen
10:33let's make it happen
10:38ready
10:39ready
10:40two down two up
10:42let's go
10:44Tracy how's the legs
10:46all good
10:47not good
10:48yes
10:48not sure
10:49lots of this
10:53do you remember
10:54do you remember
10:55the combo
10:55two singles
10:59triple pulse
11:00let's make it happen
11:04let's go
11:08let's go
11:11two more
11:12let's go
11:28let's go
11:30there is Daniel
11:32many squats
11:33do you think
11:3548
11:3648 says Daniel
11:38that's what they'll do
11:4140 more
11:43I'm choking
11:44by the way
11:46imagine there was
11:4748 Daniel
11:48what would you do
11:50let's go
11:50hee hee
11:56hold
11:56let's go
11:58let's not
12:05good
12:06okay
12:08alright
12:09normal service resumes
12:10pump 81
12:12no push ups
12:13barbell bench press
12:16and
12:17pec flies
12:19so have your bar
12:20have two plates
12:22one
12:23one
12:23empy
12:23oh
12:23oh
12:23oh
12:56All right, guys, let's do this. Bring up our mid-chest. Let's do it. We'll start at the bottom. Hands
13:07a little wider than usual. We're going to press up for two. Up, up, down, down.
13:20Just like the warm-up, soft elbows at the top. Slightly in at the bottom. Now use all the music.
13:29Keep going.
13:35Nice tight grip on the bar, especially at the bottom. Now up, fast-freeze. Pause. And then bring it slowly
13:48down to brass strap. Up. Slowly.
13:52It's in the way. You hold me. It's a spark. It's a light. It's a light.
13:59We're back to slow tilt tonight.
14:01Don't know if it lasts forever, but it's now or never. You could say any tonight.
14:07Chin. Don't know where your touch could take me, but it feels like maybe you could say any tonight.
14:13It's all about the volume. Four more here. Squeeze the bar left and tight at the bottom. Last slow one.
14:29Singles. Up, down. Up, down.
14:41One. Make sure the bar stays down in the body. Eight. Seven. Four. Three. Two. Good.
15:00All right. Bar down. Grab your plates. Now bring them up above mid-chest. Halfway between your chin and your
15:14belly button. Two down, two up. Open and close. Soft elbows all the way. Light grip on the plate. One
15:28more.
15:28One more. Gonna come down quick. Double pulse. Pulse. Pulse. Slow, slow, slow. One. Two. Up, slow.
15:39Don't know where your touch could take me, but it feels like maybe you could say any tonight.
15:46Triple pulse nine.
15:50Take me tonight. Yes.
15:51Take me tonight. Take me tonight.
15:57One more like this. Make sure the plates are down the body for singles nine.
16:05Fifteen.
16:06Fifteen. If it's too fast, all you do is reduce your range a little. Down and up. Down and up.
16:16Eight more.
16:24Don't know where your touch could take me, but it feels like maybe you could say any tonight.
16:32And recover.
16:34All right.
16:35All right. Back to the bar.
16:37Back to the bar.
16:37This time, regular grip width. Don't go too wide. Start at the top. And when you're ready,
16:43down slow. Up slow.
16:54Keep it coming.
16:58I'm looking for something that makes me feel something that I can't ignore.
17:05So we should be feeling this across the shoulders and the chest muscles. Drop, freeze. Hold.
17:14Slow. Back of the arms. Also working hard.
17:23One more. Two down, two up.
17:33Now your challenge here is to use all the music.
17:42Keep the bar moving steady. Down and up. Down, down, up, up.
17:55Last slow one. Double time.
17:58Say me tonight.
18:0512 to go.
18:14Eight.
18:16Seven. Don't give in. You're too close to the end.
18:26One more. And down. Yes. Good job. All right. Back track. We've got deadlifts, rows, cleans, clean and presses. And
18:45we also do some rows with our plates.
18:48So a couple of blues or yellows for your plates.
18:57Maybe a little heavier on the bar. As long as you've no injuries.
19:02Eight.
19:05Ten.
19:09Two.
19:11Two.
19:15One more.
19:17One more.
19:23Okay. All set.
19:27we're going to start with a 4-4 deadline. This is not the music. Hold on. That's not
19:42the music unless we finish the class really early, which we're not going to. You don't
19:49want to finish the class early.
20:05Okay, bar up please. Deadlift, 4 down. 4, 3, 2, 1, slow. Drag it up, roll the shoulders
20:17up and over. And again, nice straight back. Double your tempo.
20:26Down, down, up, up. Try and keep your chest up as you come forward. Okay, I'll help keep
20:36it straight back. Now, clean the holes. Catch. Up. Lead with the elbows, not the hands. Combo.
20:53One deadlift row. One clean and press. And again. Two more.
21:23Take a pause. Grab your plates. One each hand. Lean forward. Knuckles forward. Straighten your
21:36back. We're going to roll your plates up slow and extend. Up. Up. Extend out to the sides.
21:50Now, take a pause. Now, take a pause here. Correct your posture. Single time. Here we go. Up. Out. Nice.
22:07Try and lean forward. Try and lean forward as much as you can. So you're working the back muscles.
22:13Save your shoulders. Four more. If you need to, come up in between. Take a little rest on the back.
22:24Two more.
22:27Two more.
22:27Last combo. Triple pulse row. Three. Nope. Did this every week. Set them down. What's
22:37happened? It's like somebody sliced a bit of the music out. Grab your bar. Upright row.
22:46Two. Four. Four. Three. Two. Combo. One clean and press. Up. Two upright rows. Now, all of these
22:58moves, it's elbows lead up and under. And elbows up. Move the elbows the same way in the clean.
23:09Yes. Yes. One more combo. Just the clean and press. Eat. Your alternative, if you want it, deadlift room. Anytime,
23:31you can come here. Okay. Four more.
23:49One more. Easy down. Another round. The same to go. Good. Okay. When you're ready, bar up. If you need
24:06recovery, take a nine. Otherwise, upright row. Four. Three. Two. Clean and press combo. Two upright
24:19rows. Two down. Two to go. Remember your option.
24:35One. Is the deadlift row. Is the deadlift row. So, what you can do is a deadlift row, if you
24:41want. And two uprights. Just a clean press.
24:47You can do it.
24:55You can do it.
24:57You can do it.
24:59Final four.
25:03Yes.
25:11Last one.
25:15Oh yes, I'm done, oh boy, it's so warm, oh my goodness, shoulders next, warm up weight
25:28on the bar's good, two blues or two yellows, first single plates.
25:46Anybody feeling the heat yet? Yes, feeling the heat? That fan doesn't even work. Can you
25:53turn that one on? Turn that one on? You can just come, you can come. Why don't you go right
25:58here in front of this fan? Right here. No, not appealing. You okay, Daniel? Are you not
26:10warm? No? No, warm. Are you warm, Paige? Very much so. Okay, grab a plate on each hand, please.
26:23We've got a slow mac raise. We don't start yet, but it looks like this. Maybe one side, then
26:32the other. Shoulders draw back, feet under hips, right arm straight forward. Left arm forward.
26:43Now, don't go higher than chest tight with your plate. I can see some coming above the shoulders.
26:50up, up, freeze, and slow. Up, slow. So we've got 16 singles now. Up, okay. Add a little bit of
27:08rotation. From the hips, chest. Eight more. At the bottom, arms go straight. Set. Float.
27:27Yes. Love a wee back raise. Now hold. Take your plates, put them together, or you can grab
27:35the heavier. Slow front raise. Back down. Up. You should be able to see over the top of
27:47the plate. Four more. Up quick and through.
28:05Hold. Up. Slow. Get your butt squeezed at the top. Support the back. Two more.
28:22We're going to come up, then in out to the chest. Up, in, out and down.
28:37Four more. You guys all having a good time in the back room? Yes. Yes. Only one smile
28:47I can see down there. There's two now. All the way up. Up, up. Back to chest height. 45 degrees
28:57only. Eight singles. Don't go too high. Just above the forehead. That's all you need. What
29:11you don't want is to lean back. Three, two, one. Down. One round to go. To the bar.
29:24Feel the beat. Feel the beat. Feel the beat. Feel the beat. Feel the beat. Feel the beat.
29:31Not the bar you might want to go to, but this one will be. Stand tall. Hands outside guys.
29:40Two, two, two. Up, right through. We're almost there. Clean and hold. Release. Four more of these.
30:10One more. Hold at the top. One foot back. Shoulder press. Let's go. Seven. Six. If you need,
30:21bend the knees and boost it up. One more. Hold at the chest. And go again. Seven.
30:30One. Six. Three. Two. Last recovery. To the end together. 16. 15.
30:49I can feel the beat. Feel the heat. Eight more.
30:56One more. Three. Two. Yes. Done. Nice.
31:22Guys.
31:23Guys, well done. You can give your equipment a little wipe down. I'm going to start the next
31:29class in two to three minutes. Okay. What you need for that, keep your step out for core. You
31:38need a resistance tube. And a kettlebell. Or a couple of options of weights. Kettlebells. Maybe
31:47medium and heavy. Or just a heavy.
31:55Okay.
31:56And if you have any questions, come and see us. Yes.
31:59Their teacher, while more famous for the opportunity on the next side offiguration,
31:59whichhm courts,
32:00we stand right there and have no power?
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