- 3 days ago
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00:00yeah how does it feel after that conversation knowing i've got a mic now
00:05everybody's wondering
00:18okay we know we're not good to go helen hasn't her bar ready come on now helen
00:24helen's like always helen's first in and the last to be ready what do you do with yourself
00:32you were looking for a what
00:41joanna are you dancing is john dancing was that a wee dance was that a pollock's dress
00:53we start now thanks helen helen says we can start now helen says we can start now
01:01all good to go right we're going to start with a deadlift
01:05wrap your bar
01:11flames of burning passion
01:18all right slow deadlift forward
01:24just two here so keep chest up good posture spin it up deadlift row down row out and up
01:37and you were telling me how much you love this song when i did it
01:41and i thought i thought i've got a wee warm-up for comfort this
01:45it's been a while
02:02it's been a while
02:08it's been a while
02:12One more, same speed up right row, love a good slow up right row don't we Louise?
02:27Clean and press, up, press, press.
02:39So remember to bend the knees when you catch the bar at the chest, four more, nice, all right we
02:57go back to the slow deadlift,
03:04one more, two more, now change your grip to underhand, we got deadlift through, underhand grip, here we go, down,
03:23through, out and up.
03:30So this is going to warm up this movement, you'll see this later on, in an arms fusion track.
03:41So nice strong wrists here, engaging the biceps, one more, now we're going to take the bars and shoulders for
03:52squats.
03:56Step your feet outside hips, slow squat, wait for it, here we go, down, I just knew it was going
04:10to do that, it's going to stop isn't it, as my brain was saying.
04:28Let's quicken our tempo, down and up.
04:36So keep chest up as the bum goes back and down, push the heels to the floor, squeeze your booty,
04:43and if you see someone not squeezing their booty, what do you think they should do, sir?
04:50Go and squeeze it for them, go and squeeze it for them, are you not saying?
04:54Hold, bring the bar over, shoulder press, one foot forward, lift your back here, slow press.
05:10Up fast freeze, up, and slow.
05:15Up fast freeze, up, and slow.
05:29So with this one, push your front heels to the floor, squeeze your butt tight, brace the abs.
05:37We've got four more.
05:41Hands up if you didn't sign up for shoulder presses in the warm up.
05:47You can blame Diane, can we blame Diane?
05:49Does that work?
05:52Alright, bar down, bench press.
05:57Lay back on the step.
06:01Hands wide of the shoulders.
06:07Slow press.
06:09Up, up.
06:13Hold.
06:15Single time.
06:17Up, down.
06:19Wasn't sure I would fit another slow one in there, you see?
06:22Can you spot that?
06:27So middle knuckles pointing to the ceiling.
06:30And when the bar goes up, elbows are soft.
06:34Slightly inwards at the bottom.
06:41You could ask for more.
06:46Slow.
06:47Up, up.
06:49Down, down.
06:59And release.
07:00Good job.
07:03Okay.
07:06So a little bit different from the leg conditioning track tonight.
07:10We have squats and lunges.
07:13There's not a huge amount of lunges, but there is some.
07:19So you can stick with your normal bar, you can go a little lighter if you want, or you can
07:25use a weight plate instead.
07:30You will have about 12 seconds between squats and lunges.
07:35Swap, if you want, swap from bar to plate.
07:41Make sure you've got space behind you.
07:43Nice and safely for the back step lunge.
07:47So you don't stand on something and fall over.
07:50Falling over is frowned upon in the class.
07:57When we do the lunges, we're going to have normal slow lunges.
08:02And then we have staggered lunges.
08:04In, down, up.
08:05All right.
08:06All right.
08:11All right.
08:12All right.
08:12We're just waiting on these guys finishing the conference.
08:17Are you just Catholic, standing like this?
08:19I know.
08:19I know it was terrible.
08:21I said this and I couldn't believe it.
08:22So I just took the space and I just gave them the finger and away I went.
08:28Somebody needs to turn my mic off.
08:30Come on, yous.
08:33Joanne, why are you having me sit down?
08:34Come on.
08:36Come on.
08:40Were you running the marathon?
08:43Ah, okay.
08:44I should have said yes.
08:46I should have said yes.
08:47I ran it in two hours, 59 minutes.
08:51Okay.
08:52Bring the barn in the shoulders.
08:54Step your feet wider than hips.
09:00Toes out.
09:02Slow squat.
09:03Down.
09:04Down.
09:05Up.
09:06Oh, I've missed this one.
09:08All the drama.
09:15Four more.
09:16One inch lower.
09:27Four more.
09:28One more.
09:29Two more.
09:42Four more.
09:43One inch lower.
09:45Four more.
09:53One more, we've got a combo, two singles, and then one drop freeze, hold, same combo,
10:04single, single, drop freeze, and again.
10:16One more combo, just the singles for eight, if you need to reduce the range, last two, hold,
10:37let's shake it out, four slow squats, and then into the lunges, let's go.
11:01One more, right leg, staggered lunges, step back, then drop, back, down, up, in, change.
11:10Yes, back, down, in, up.
11:23Drop freeze the lunge, hold, two sides, drop, yes.
11:37Four more.
11:44Hello thighs.
11:48One more.
11:51Step in, recover.
11:53No more lunges.
11:57Back to the squats.
12:03Two down, two up.
12:05Let's go.
12:11How's the legs?
12:14Not good.
12:16That's what we want.
12:17Four more.
12:18Four more.
12:18A little lower.
12:20Four more.
12:44A little lower.
12:46Make a little lower.
12:52Don't come up too quick.
12:55One more.
12:57Combo.
12:57Two singles, one drop, freeze.
13:00knees. We are almost there. Keep our lift. One more combo. Eight
13:24singles to finish our legs. Seven. Six. Two more. And recover. Yes. Well done. Chest
13:48us next. Good work. We've got bench press. We've got push-ups on the step. And peck
14:04flies. So we're going to keep the step at the highest level. So have your plates for
14:12peck flies at your step. Please. I love this one. Round one and round two. Total of
14:34ninety-six bench press. That'll tighten you, as they say in the old Northern
14:42Ireland. Okay. Just think how good you're going to feel for push-ups after ninety-six
14:49bench press. Okay. Come on down. Bring the bar mid-chest. And it's a little wider than the
15:07torso. Elbows slightly in. Middle knuckles up. Two up, two down. Up, up, down, down. One
15:25more of the speed. It's coming in the air tonight. Nice and smooth. Keep the bar coming
15:50down to mid-chest. And a nice tight grip on the bottom especially. Eight to go. Four more.
16:12One more. Hold. All right. Select your hands a little wider. The wider you go, the tougher
16:20it is. So judge it. Back in slow nine. Up, down.
16:25two more. Accidentally did two extra bench press. Singles. Here we go. That's going to take
16:47our bench press to ninety-eight. That's tantalizingly close to the magic number, isn't it?
16:55one more. Should we just take two extras at the end? Oh, come on now. That'd make it
17:02a nice even hundred. That'd satisfy lots of OCD, that would. Yours and mine. Eight more.
17:16One more. Two. One. Good job. Bar down. All right. Hands on the step. You can move your
17:36step if you need. Take your hands out wide. On the knees is fine. Good job. Good job. Good job.
17:52Good job. Good job. Good job. Good job. Good job. Good job. Good job. Good job. Good job. Good job.
18:04Good job. Good job. Good job. Good job. Good job. Good job. Good job. Good job. Good job. Good job.
18:07Good job. Good job. Good job. Good job. Good job. Good job. Good job. Good job. Good job. Good job.
18:07Good job. Good job. Good job. Good job. Good job. Good job. Good job. Good job. Good job. Good job.
18:07Good job. Good job. Good job. Good job. Good job. Good job. Good job. Good job. Good job. Good job.
18:08Good job. Good job. Good job. Good job. Good job. Good job. Good job. Good job. Good job. Good job.
18:10Good job. Good job. Good job. Good job. Good job. Good job. Good job. Good job. Good job. Good job.
18:11Good job. Good job. Good job. Good job
18:17Single. Plank. Slowly down.
18:29Now you can either stay at this speed, or you can join me and pick up the tempo double time.
18:38Push, push, plank. Push, push, plank.
18:49Last time. Hold and peg fly onto your bench, lay back, weights up, mid chest, soft elbows, open wide for
19:07two and up for two.
19:08And down, and in.
19:13Watch in.
19:18Plates come down roughly level with a step.
19:21Double time. Here we go. Down and up.
19:27That's a nice tempo to really challenge those chest and shoulder muscles.
19:35So if you can handle it, loosen your grip at the bottom.
19:40Feel how it bites into those pecs.
19:51Just like the bench press, it's a big step. Eight more.
19:59Last four. Hold on.
20:05Two. One. Done.
20:11Yes. Good.
20:14Alrighty.
20:17Okay, on to the arms.
20:23So mostly biceps with a little bit of, a little bit of deadlift rows that we did in the warm
20:30-up with the underhand grip.
20:35So choose a weight for biceps.
20:38Maybe blues or blues and yellows.
20:43Depending on how you're feeling.
20:51I think I did this once with reds.
20:54Fell out with myself.
21:05Four and a half minutes.
21:07Mostly on the biceps.
21:10You excited?
21:12You like doing biceps?
21:15H isn't committing to that.
21:20Do you know what makes it easier?
21:22Do you know what makes it easier?
21:25No.
21:25If you do this.
21:28Beforehand.
21:29Anybody game for that?
21:30Anybody want to make it easier?
21:34What's the hard option?
21:35Not doing it.
21:37I'm going to find this easy.
21:41Let's do it.
21:43Good.
21:45There we go.
21:48Okay.
21:49Underhand grip.
21:50Stand tall.
21:51Elbows in.
21:53Two-two curl.
21:54Let's go.
21:55Up.
21:56Up.
21:56Down.
21:57Down.
21:58Anytime it comes to the bottom.
22:01Go all the way down.
22:03And we've got our first combo.
22:06One deadlift row.
22:07Here we go.
22:10Step the curl.
22:11Pause it middle.
22:12Then top.
22:13Same on the way down.
22:14Deadlift row.
22:15Down.
22:16Row.
22:17Out.
22:18Up.
22:21Now squeeze the bar nice and tight in the curls.
22:26Especially at halfway.
22:28Halfway.
22:33Just the curl.
22:34Two up.
22:35Three down.
22:39Just think how awesome your arms are going to feel tomorrow.
22:46Back to the combo.
22:49Here we go.
22:53Squeeze.
22:54Squeeze.
22:55Yes.
23:00When you do the row, flex your wrists a little bit to get more work into the bicep.
23:08If you want to.
23:12It's about to get spicier.
23:14Triple pulse.
23:16Bottom.
23:16Triple pulse row.
23:17Three.
23:18Two.
23:19Not a row.
23:19A curl.
23:20My brain just wouldn't get the words out.
23:24Has that ever happened to you, Sir Man?
23:26It has.
23:29Deadlift row only.
23:31Down.
23:32In.
23:33Out.
23:33Up.
23:35So this move is like an active recovery.
23:38This is how we finish round one and start round two.
23:42Hold here.
23:43Take a pause.
23:45If you need, you can set the bar down or change your grip.
23:52All right.
23:53Back to the deadlift row.
23:55Down.
23:56In.
23:57Out.
23:57Up.
24:01One more combo.
24:04One deadlift row.
24:05Then the step up curl.
24:12In your step up curl.
24:14Squeeze tighter at the top.
24:17Flex that bicep.
24:23Slow curl only.
24:28One more.
24:30Back to the combo again.
24:36It's the sheer volume in this that does the work.
24:43Now, eight singles.
24:46Just when you thought it couldn't get any worse.
24:49If you need to go slower, that's okay.
24:52Straighten your arms fully at the bottom.
24:56Two.
24:58This time, set the bar down.
25:00One more round though.
25:03You're going to do it now, right?
25:04Push.
25:08Fire up.
25:09Straight into the combo.
25:11Here we go.
25:12Down.
25:13In.
25:14Out.
25:14Step up.
25:20You having fun, Paige?
25:23Just the slow curl.
25:26It's because she didn't do the douche.
25:28That's what it is.
25:30See?
25:30You'll listen to me next time.
25:32Won't she?
25:34Definitely not.
25:37Combo time.
25:38Here we go.
25:46Just think tomorrow you're going to have 16-inch biceps now.
25:52Singles.
25:53Eight.
25:55Seven.
25:56Home stretch now.
25:58Straighten the arms at the bottom.
25:59All the way down.
26:02I know it's quick.
26:03Two.
26:05One.
26:06Done.
26:12No wish needed.
26:13Good work.
26:14That was fun.
26:15We got another one.
26:16Shoulders.
26:19I'm very indulgent.
26:21I picked my favourite shoulder track tonight.
26:23Apart from bits and pieces.
26:26So, we need either one heavy plate or two light plates.
26:31Actually, you do need two light plates for lateral raise.
26:35Two lighter medium plates.
26:38And a bar.
26:40Maybe warm-up weight on the bar.
26:58And we're going to start with the plates.
27:01Okay.
27:02You know.
27:03The way you just whispered me.
27:05The way you dance.
27:06The way you used to kiss me.
27:08Okay. On each hand. Shoulders back. Two two lateral raise. Up. Come on, you two. Come
27:21on. Let's separate them, honestly. You've only been away a weekend, Joanne. Kathy's
27:35fault. Kathy's good. Yes. Your fault, isn't it, Kathy? Always. Singles. Up. Down. You
27:46guys were happy for the wee extra recovery, weren't you? Now, don't let the hands come
27:52higher than shoulders. Slow it down again. Keep the hands and the elbows parallel.
28:05Next step. Up, twist, twist, and down. Four more. Try and keep the elbows still as you
28:30rotate. I know it's not easy. Hold. Shake it out. Plates together. Arms straight. Front
28:54up, down, down. Bring the plates into the chest. Punch them forward and back. Out, in.
29:09Big isolation into the front of the shoulders now. Eight to go.
29:28Two. One. Down. To the bar. Halfway. Up right row. Up freeze. Up. And slow.
29:42Two. Shoulders are tired. But we'll get through this. Keep the elbows high.
30:02How about singles, Diane? Up. Come on. We've got to bring the fire. Now, we've only four
30:16more upright rows, but they're slow. Four more upright rows, but they're slow. Four. Three.
30:22It's because she didn't do the oosh gauge. Elbows under. Step back. Press. Up. Down.
30:40I'm told that we lie about the upright rows. There's more after this. I meant that set. Four.
30:51Three. Two. Take a little recovery. There's not as many, though.
31:01Two. Grab your bar. When you're ready. Up. Fast freeze. Go up. Only four more. We can do
31:19this, can't we? Last one. Elbows under. Press to finish. Up. Down.
31:33Three. Trempering the bar. Right down under the chin. If you need, bend the knee and boost it.
31:41Eight. Seven. Four. Three. Two. One. And done. Yes. Good job.
32:02Well done. Guys, thank you so much for coming. Take time to get a wee stretch after that.
32:13And if you're staying for the abs and booty class, you just need a plate, a mat and a resistance
32:21tube. And if you're not staying, we can sort that out. We can get you booked in.
32:34If you give your equipment a little wipe down. And if you have any questions, just let us know.
32:41Hi.
32:43Bye.
32:47Bye.
32:51Bye.
32:56Bye.
33:06Bye.
33:07I feel like everybody is a sexy baby, and I'm a monster on the hill.
33:16Too big to hang out, slowly lurching toward your favorite city.
33:21Here's to the whole thing now.
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