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00:00pump coming up so grab your bar we're going to start with a deadlift so you want an overhand
00:07grip on the bar set your feet under hips
00:19okay roll the shoulders up and back
00:24deadlift forward slowly down keep the chest up proud now speed it up add a row at the bottom
00:33down one row out and stand when you row the bar to the tummy chest stay still just pull the
00:43shoulder
00:44blades back when you stand pull the shoulders up and over and back squeeze the back
00:55single upright row up and down elbows lead straight in now clean and press elbows up and under press
01:07down yes
01:10so common mistake when this move is throwing the hands out bring it up and spin the elbows under
01:17lower last one back to the slow deadlift down and down
01:24you'll get another chance to perfect your clean and press
01:31sam i love the way you're standing you're like the gatekeeper
01:35deadlift rose
01:46one more
01:49straight in, back to the clean and press
01:51up and under
01:52so the bar moves vertical from bottom
01:55to chest and then all the way up through
01:58bend the knees to catch
02:00and then push the hips down to press
02:04you've got four more of these
02:16on this next one
02:18take the bar over onto the shoulders
02:21step your feet outside hips
02:23make sure the bar is down off the neck
02:26onto the shoulders
02:30angle the toes out, slow squat
02:32down and up
02:41so you initiate the squat by pushing your bum backwards
02:46keep the weight on the heels
02:47and the chest up
02:51nice and slow
02:52nice and slow
02:54bracing your abs
02:56squeezing the back
03:05double your tempo
03:07down and up
03:12a real strong press through those heels
03:17and as you stand
03:18if you push your knees out towards the corners
03:21you'll warm up your glitz a bit more
03:24because everybody needs warm glitz
03:26don't need Jenny
03:32hold
03:32bring the bar over
03:33take a seat on the bench
03:35lay back for bench press
03:40bring the bar to mid chest
03:42hands a little wider than shoulders
03:45hands a little wider than shoulders
03:45up for two
03:46down for two
03:47up
03:47up
03:48down
03:49down
03:51soft elbows at the top
03:54and as they come down
03:56just draw them in slightly towards the body
04:01double time
04:02double time now
04:02up
04:03and down
04:06nice and smooth
04:09and if you keep the bar
04:11down over mid chest
04:13at the bottom
04:13you're going to work and activate more muscles across the upper body
04:18really important
04:20so you don't just burn out the shoulders and arms
04:32and done with the warm up
04:35nice
04:36alright
04:37come on up
04:40ok our leg conditioning track
04:43we have three rounds of squats
04:45but two rounds of lunges mixed in
04:48if you want
04:50you can stay with the bar
04:52for the lunges
04:54or you can put the bar down and grab a plate
04:56for the lunges
04:57if you're doing that
04:58have a plate handy
05:00maybe a red for that
05:05but try and stick with the bar if you can
05:14it's a nicer transition
05:19and just check that you have plenty of space behind you
05:23to step back into the lungs
05:25there's no plates or anything on the floor
05:28you'll step on and fall
05:30and don't stand on your phone
05:31nobody needs to have
05:34imagine
05:35death by lunges
05:38ok
05:39take the bar up
05:40on the shoulders
05:43we've got hips
05:45we've got hips
05:46we've got hips
05:48no
05:50ok
05:51just me dancing tonight
05:53slowly down
05:54down
05:56and up
05:59now pull the bar gently onto your shoulder muscles
06:03across the upper back
06:07push the elbows forward
06:08to lift the chest
06:12and push down into your heels
06:15with good control
06:17and a strong set of abs
06:22drop and freeze
06:24hold it
06:25and slow slow slow
06:28catch
06:32are we ready to get wild in the crowd
06:34as it is
06:37singles
06:38brace hard
06:39down
06:40and up
06:43and if you know you know what to do
06:45let me hear it
06:49love it
06:51one more
06:52then we go to lunges
06:54take your right leg back
06:55make sure your feet are hip width apart
06:58lift the chest
07:00single lunge
07:01down
07:02and up
07:05now the lunge is tricky
07:06push your front heel into the floor
07:10and lift the chest
07:13once you've nailed that
07:14just go for range
07:20two more
07:21one more
07:23hold
07:27alright
07:27feet back out for squats
07:30two down
07:31two up
07:31let's go
07:34are we feeling ok?
07:38legs feeling it Christina?
07:41yes
07:41good
07:51use all the music
07:56time under tension
07:58equals stronger legs
08:01that'll be you strutting down Bally Gally Beach
08:04with pump legs
08:08drop freeze
08:09drop freeze
08:10catch
08:11push
08:12engage your glitz more with this
08:15take your heels in hard
08:16and clench your back
08:22eight singles
08:23let's get ridiculous
08:27now your whoop whoop was very weak the first time
08:30do better now
08:33yes
08:33still think it was just Helen was it?
08:36two
08:38one hold
08:39hip width apart
08:41left leg back
08:44chest up
08:46single lunge when you're ready
08:47down
08:51and if you have a long enough stride
08:54you don't want your front knee
08:57to travel too far
08:58out over the toe
09:05hold
09:10one more round of squats
09:13how's the legs?
09:15shirt all good
09:18just dance to this man
09:22alright
09:22two down tip
09:24here we go
09:31it's getting warm all of a sudden
09:39drop freeze
09:40hold
09:46get crazy
09:47go a little deeper
09:50one more
09:51final round
09:53singles
09:5516
09:58they surely that deserves
10:00huh?
10:04I just do that so I can miss a couple
10:06see that?
10:08eight more
10:15come on
10:17push deep
10:17three
10:20two
10:22legs declared safe
10:24nice
10:29good work
10:30okay
10:32upper body training
10:34first up
10:36chest
10:39we got some push ups
10:42at the start
10:43then we move to bench press
10:45and some pec flies
10:48so what you need equipment wise
10:50maybe warm up weight
10:51or a little heavier on the bar
10:54and two yellows or two blues
10:56for the pec flies
10:59and have your plates
11:00and have your plates at the bottom of the bench
11:04so we start with the push ups
11:06we get the evil stuff
11:07out of the way quickly
11:13there's only 17 push ups
11:15we can do that can't we?
11:23okay
11:24bring the chest forward
11:25between the arms
11:27light on the knees
11:30and tuck your toes
11:35as you lower down
11:37pull your elbows slightly inwards
11:39let's go slow
11:41down
11:42up
11:44down
11:45one more this speed
11:47get ready
11:48double time
11:50go
11:51down
11:52and up
11:55so your aim here
11:57put as much weight into your hands
12:00as you can cope with
12:02so if you need to
12:04bring the knees closer to the hands
12:06keep your chest forward
12:08that way you have good technique
12:10but less pressure
12:15hold
12:16good
12:17bench press
12:20big step
12:22start at the top
12:23above mid chest
12:25and when you're ready
12:27two down
12:27two up
12:28down
12:29and up
12:36you got your middle knuckles
12:38pointed to the ceiling
12:40and
12:42as the bar comes down
12:44squeeze it harder
12:46as it approaches the chest
12:54aiming
12:55for mid chest
12:57around the breast strap
13:00that's a little worse
13:05double time
13:07down
13:08up
13:09oh yes
13:12squeeze it tight at the bottom
13:14squeeze and push
13:15squeeze and push
13:18no alibis
13:20no excuses
13:35it's a big set
13:39it's a pump
13:39it's all of the endurance
13:45setting fire to your alibis
13:48hold
13:49bar down
13:50grab your plates
13:51for pec flies
13:53lay back
13:57from the top
13:58open wide slowly
14:01soft elbows
14:02two more
14:05one more this speed
14:07keep them down the body
14:08double time
14:10go
14:10pull
14:11push
14:12so actively
14:13actively pull them down
14:14and then use your muscles
14:15to freeze the plates
14:17about level with a step
14:19and then squeeze and push
14:25come on
14:26let's get strong
14:28take every track
14:29to the point
14:30where you have found
14:31a challenge
14:32to overcome
14:35hold
14:36plates down
14:37back to the bar
14:42from the top
14:44a little wider
14:45with the hands
14:45and slow
14:47down
14:47and up
14:49so the wider hands
14:51brings a little bit
14:53more challenge
14:55if your hands
14:57are really wide
14:58you can let your elbows
14:59go wider as well
15:00otherwise
15:02slight inward direction
15:05to protect your shoulders
15:14I don't think it's alibis
15:17that are on fire
15:21one more
15:23short set of singles
15:26down
15:27up
15:28down
15:29up
15:29down
15:30up
15:31triple pulse
15:32at the bottom
15:33three
15:34two
15:34one
15:35and up
15:36keep going
15:36three
15:37two
15:38one
15:39and up
15:39three
15:40two
15:41one
15:42press
15:43now squeeze it
15:44like your life
15:45depends on it
15:46at the bottom
15:48you ain't got no
15:51singles
15:52down
15:52up
15:54fifteen
15:55fourteen
15:58this is your final set
16:04last eight
16:06last eight
16:06together
16:11come on team
16:13four
16:13three
16:15two
16:17one
16:18done
16:21yes
16:22tasty
16:26okay
16:27like that one
16:28okay
16:29Paige
16:29Paige
16:30said body
16:30combat
16:31before
16:31she's got dead
16:32shoulders
16:34builds character
16:35okay
16:37our back track
16:38maybe a little heavier
16:40on the bar
16:40something closer to your
16:42squat weight
16:42as long as you've no
16:44injuries or issues
16:45with
16:45elbows
16:46shoulders
16:50you're also going to need
16:52two plates
16:52blues or yellows
16:59a nice
17:00simple
17:01but challenging
17:02routine
17:12all the way back to pump
17:14forty five
17:17ten years this one
17:18maybe
17:20ten years
17:21the age were you ten years
17:23a good age
17:24nine years
17:26love that
17:27all right
17:28bar up
17:31roll the shoulders back
17:33think strong
17:34two two deadlift
17:35forward
17:36and up
17:37if you think strong
17:39you will move strong
17:41purpose
17:42posture
17:43and power
17:44three piece
17:46of pump
17:48down quick
17:50one row
17:55keep the same speed
18:00now don't just move the arms
18:02pull the shoulders back
18:03squeeze those back muscles
18:07one more
18:08short set
18:10clean and press
18:11here we go
18:13up
18:14up
18:17catch it quick
18:18get under
18:19and push smooth
18:24now we've only got two more
18:27pull
18:28push
18:33easy down
18:35shake it out
18:37round two
18:40when you're ready
18:41bar back up
18:43and two two deadlift
18:54in this round
18:55think about
18:56a nice straight back
18:58perfect posture
19:00deadlift
19:01slide the bar to the knees
19:02on leg
19:05now down quick
19:06add the row
19:19four more
19:22after four
19:23we're going back
19:23to the clean and press
19:26and we're going to
19:27lead with those elbows
19:33one more
19:34clean press
19:35elbows up
19:36up
19:42so I'm still seeing
19:43some bars
19:44coming out like this
19:45pull those elbows up
19:47guys
19:47use all the muscles
19:50two more
19:51snap
19:52drag
19:56nice
19:57easy down
19:58grab your plates
20:00please
20:06plates
20:07either side
20:08two two deadlift
20:09for the plates
20:10down
20:12now you can come
20:13a little bit lower
20:17as long as your
20:18back stays straight
20:23stay down
20:24hold
20:25we're going to
20:26roll and freeze
20:27hold
20:29slow
20:29slow
20:30hold
20:32leave out the hold
20:34in
20:35out
20:36and pull your elbows
20:37towards the back corner
20:38and pull the shoulders back
20:44hold at the bottom
20:46show me your knuckles
20:47triple pulse
20:48wide row
20:49three
20:49two
20:50one
20:53so go out really
20:54wide
20:55get a right angle
20:57at the elbows
20:57and pull them up
20:59as high as you can
21:01now two more
21:02to make it burn
21:03go
21:06one more
21:09yeah stand
21:10get the shoulders
21:11to roll
21:12plates down
21:13back to the bar
21:15are we having fun
21:20two two deadlift
21:21when you're ready
21:24are we ever ready
21:25though
21:26very philosophical
21:32this is a nice little round
21:34as you get two sets
21:36of clean press
21:37back to back
21:41deadlift row
21:42let's go
21:43strong
21:50don't let the chest
21:51dip too far
21:52you should still be
21:53looking ahead
21:54in your rows
22:00your grip
22:01should be feeling
22:02this as well
22:03if you've got
22:04a heavy bar
22:05stay with it
22:06we're almost there
22:09last one
22:09stay tall
22:10clean press
22:11six
22:12up
22:14if you need
22:15an alternative
22:15you can go back
22:17to the deadlift row
22:20now one other thing
22:22straighten your arms
22:23at the bottom
22:24let the bar
22:25come to a dead hang
22:28all the way down
22:29all the way
22:30set
22:32hold at the hips
22:33wait
22:34another round
22:37up we go
22:38up
22:39come on team
22:42five
22:49last two together
22:51lead with the elbows
22:55come on
22:57and down
22:59easy
23:05one more track
23:07big shoulder track
23:09two plates
23:10again
23:11and a bar
23:14now this one's a little bit unusual
23:16in the four rounds we do
23:19only the last round is with the bar
23:25but by then your shoulders might
23:28be feeling it
23:30so don't go too heavy
23:39so call this like a little shoulder circuit
23:42so we're going to isolate the side
23:44front
23:44and rear shoulders
23:46with the plates
23:47different rounds
23:54shall we
23:58yes
23:59I don't know
24:02your instinct is probably right
24:04okay
24:09all the drama
24:1190 degree bend of the elbows
24:13just put your shoulders back
24:14puff your chest up
24:16and squeeze your back
24:17we're going to lift everything
24:19shoulder height
24:20two up
24:21two down
24:24keep your wrists in line
24:26with the elbows
24:27and a nice 90 degree bend
24:29satisfies my OCD
24:31much later
24:35singles
24:36get
24:41don't let the plates come higher
24:43than the shoulders
24:43four
24:46three
24:46on one
24:47we're going to hold at the top
24:48and rotate
24:50shoulder press
24:51up
24:52nine
24:53now you have
24:54not alternatives
24:56but options of intensity
24:58you can bring the plates in
25:00it's a little easier
25:01or
25:01you can do one hand
25:03and then the other
25:06eight
25:11just find a challenge
25:13don't go for the easy option
25:17two
25:19one
25:19hang on to the plates
25:21put them together
25:22to make one heavy plate
25:26shoulders back
25:27straight arms
25:28two two front raise
25:29plate level with the nose
25:31and down
25:33so you should be able to see over the top
25:36at the top of the raise
25:43keep your chest up with that squeeze
25:49up fast freeze
25:54slow
25:54yes
26:04next time up
26:05then in and out to the chest
26:07up
26:07in
26:08out
26:09down
26:21half way
26:28two more
26:29come on hold on
26:34nice
26:35separate the plates
26:37we switch from front to rear shoulders
26:41come forward
26:42push your bum back
26:44see your posture is chest up
26:46flat back
26:47plates either side of the knees
26:50soft elbows
26:52open wide
26:52slow
26:54back in
26:55no higher than shoulders
26:57if you're able to go higher than shoulders
27:00your plates are too light
27:01okay
27:04now same thing
27:05up fast freeze
27:09any time during this
27:11if your back feels it
27:12just stand up
27:14come back in when you're ready
27:17one more
27:19knuckles forward
27:20row
27:21straight up and down
27:22sixteen
27:24fifteen
27:27now try and lean in more
27:29but lift the chest
27:30push the bum back
27:32bring the eyes out front
27:36eight more
27:39this is mean after what we did in the back track
27:42isn't it
27:44four
27:46three
27:48two
27:51stand
27:52plates down
27:54last round
27:56upright rows and shoulder presses with a bar
28:01feet under hips
28:03stand tall and strong
28:05let's finish this together
28:07two-two upright row
28:10and down
28:14keep the elbows as high as you can above the bar
28:18bar comes to the lower chest
28:29single time
28:32two more
28:33elbows under
28:35step back
28:36front heel down
28:37and press
28:38up
28:39down
28:39yes
28:43now this is our last round of the class
28:45muscle lap bar up
28:51eight more
28:52yes you can
28:58even if you miss one it's okay
29:00but come back in
29:02two more
29:05last one
29:07yes
29:10nice
29:11well done guys
29:12thank you
29:13that's some tracks we haven't done in a while tonight
29:17i hope you enjoyed that
29:26so get a stretch after that guys
29:30and if you can give your equipment a wipe down that would be great
29:37and any questions let me know
29:39we have
29:41core class
29:43starting
29:43in six six minutes
29:45five minutes sorry
29:51if you're not booked in and you fancy sticking around
29:54you're very welcome
29:57it's only a 20 minute class
30:00simple
30:02challenging movements
30:03easy
30:03i'm going to start
30:05i'm going to start
30:10with you
30:12a minute
30:15i'm going to start
30:22with you
30:28in the middle of the class
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