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00:00we need plates no no plates in the warm up just the bar so we're going to start with a
00:05deadlift
00:06happy friday anytime you want fans on once the class starts we're just usually do that
00:13as the symbol because i can't hear you from up here so okay
00:34sorry one second i just realized that i forgot to add the warm-up song to the playlist
00:41david do you ever do that be what forget to put the warm-up track in the early track
00:49i don't think so
00:56it's possible
00:59if i did if i did ever do it i've wiped it from my memory
01:04all right here we go
01:06so overhand grip
01:12stand nice and tall
01:15i've done this one in ages
01:16it's a chill
01:18all right strong abs deadlift slow down
01:21just bar to the knees and back up shoulders
01:26strong as you come down and then up and over at the top
01:31so there's lots in this warm-up
01:34deadlift row
01:35down
01:36row
01:37out
01:38up
01:48stay down hold triple pulse row
01:51three two one
01:53three two one
01:57try and move your shoulder blades
01:59squeeze into the mid-upper back
02:01last time stand tall
02:04two single upright rows
02:06elbows up
02:07one clean hold
02:09so that's a little combo
02:11two upright rows
02:13elbows up
02:15and clean
02:17so the elbow movement is the same
02:20for the upright row
02:21and the clean
02:25okay
02:26see some hands changing for that
02:28hold here
02:30i don't know why i brought the bar up here
02:32because it should be here
02:34deadlift forward
02:39do you ever get doused like that louise
02:41you do
02:48clean hold
02:50now these get faster
02:53as the music gets faster
02:55catch
02:56release
02:57catch
02:59release
03:06clean and press
03:07wait for it
03:09go
03:10up
03:10up
03:11down
03:12down
03:17okay at one point during the last class
03:19i completely forgot what we were doing
03:20i was like
03:21what were we doing there
03:24terrible
03:27so hands up if it's not just me
03:30thanks
03:33hold
03:35now take the bar up onto the shoulders
03:38and cross the muscles in the upper back
03:41and slow squat when you're ready
03:44just make sure the bar is not on your neck
03:46sitting on the spine
04:00strong pressure in the heels
04:02drop and freeze
04:04hold
04:05slow
04:08catch
04:14one more like this
04:18single squat
04:19down
04:19out
04:21push the knees out to the corners
04:23and give your body a good squeeze
04:28so what do we say to you about if you don't squeeze your butt
04:31nobody else will
04:33triple pulse
04:34three
04:35two
04:36one
04:37and up
04:40and that's a good rule for life isn't it
04:42if you don't squeeze your butt no one else will
04:47might be a bit weird on a t-shirt
04:49i was just about to say it'd be good
04:50probably not
04:53last time
04:55we got bench press
04:57take a seat on your step
04:58lay back
05:05bring the bar mid chest
05:07head on the step
05:09feet on the floor
05:10two up two down
05:12up
05:12up
05:13down
05:14down
05:17knees may get faster
05:21up
05:22up
05:23down
05:23down
05:24up
05:25up
05:25down
05:26down
05:26keep going
05:30we're going to do a triple combo
05:33we're going to go up
05:34down
05:34up
05:34then pause
05:35wait
05:37here we go
05:38so up
05:39down
05:39up
05:40pause
05:40and then reverse that
05:42down
05:43up
05:43down
05:44pause
05:44yes
05:45up
05:46down
05:47up
05:49down
05:50up
05:51down
05:51now squeeze the bar tight
05:59hold
06:00hold
06:01hard down
06:02good job
06:04all right
06:05all the appropriate muscles
06:07have been warmed
06:09yes
06:10David over to you
06:12I don't remember that one
06:14that's a good one
06:15yeah
06:16okay
06:17time for some squats
06:19four nice rounds of squats
06:22anything up
06:24maybe a full bar
06:27or double your warm up weight
06:31or if you're just starting out
06:32or maybe you've got a legly little injury
06:34maybe just stick with your warm up weight
06:41are you still broken
06:48did you hear that
06:54okay
06:55clean and press the bar
06:58up on
06:58to the meaty part of the shoulders
07:04let's hit the feet
07:06wider than the hips
07:08and turn the toes out
07:11you love this one
07:12brace the core
07:15and if you've got your war paint on
07:20slow squat
07:21down
07:23and up
07:23dragging me down
07:24it's like a match
07:26and I'll burn you
07:27tight
07:27hips back in the end
07:30down
07:30setting fire to the sky
07:32here
07:32here
07:33comes
07:34this arising
07:34four more
07:35down
07:37yes
07:38what an awesome bit of music
07:41to squat to
07:44one more
07:47super soon
07:48four beats down
07:49four
07:50three
07:51two
07:52one
07:52four
07:53three
07:54two
07:55once more
07:56a little pause at the top
08:02we ready for singles
08:04let's go
08:06drop
08:07and drive
08:09push the knees out
08:12over the middle toes
08:13to really activate the glutes
08:16halfway
08:18eight
08:19seven
08:27three
08:28two
08:30hold
08:32shake it out
08:33one round down
08:38reset
08:42anchor those hands
08:45to the floor
08:46two
08:47two
08:47two
08:48three squat
08:51two
08:52two
08:55more
09:00drop
09:01and freeze
09:02down
09:03up slow
09:05use the abs
09:07as a handbrake
09:09to catch you at the bottom
09:13back to super slow
09:15four down
09:16four down
09:18the muscles
09:22no longer know
09:24what's coming next
09:27pause at the top
09:29ready
09:31singles
09:43it goes
09:45eight to go
09:52four
09:53three
09:553, 2, 1, check it out, round 3 is a short round, 18 little squats, reset the feet, super
10:16slow, 4 down, 4 up, once more,
10:28pause at the top, shake the hips if you want, singles, 16 little singles, wee buns for this
10:44group of people, yes, 8, last 4 here,
10:582, 1, one round to go, a little shorter, listen to the lyrics, ready, 2, 2,
11:18it's one before it's begun, just like a fitness class, just like a squat track, if you believe
11:29you can do it, before we start, you've got it, nails, once more, pause at the top, last time,
11:44singles, ha ha, and if your lungs are screaming, your legs are screaming, you've got the weight
11:57that's right on the bar, 8, 7, 4, 3, kicker to finish, 2, 2, down, up, just 3 more, got
12:20this, last one,
12:28done, love it, love that, did anybody else love that, good talk, thanks, do you know what you are
12:41going to love though, 42 bench press and 47 push-ups,
12:51well that one done, I expected whoops or something there, that one down like a head balloon, didn't it,
12:57I mean it was very kind, we probably did about a month of pump, recently with no push-ups whatsoever,
13:04now you're just doing them all in one class,
13:07do you like a push-ups jerk, sorry, what, that's not the answer I was looking for,
13:18okay, maybe warm up weight on the bar, or a little heavier if you feel good, and come on down,
13:26we'll start with the bench press and finish with the press-ups, do you like the idea of 47 press
13:31-ups,
13:31let's do that, that's a great crack, okay, when you're all laid back, I will get started,
13:42always laid back, laid back and feel it, okay, bring the bar mid-chest,
13:53take your hands, about halfway between shoulder width and all the way out to the end of the bar,
14:01two up, two down, two up, two down, up, up, up, up, down, down,
14:06elbows soft at the top, slightly inwards as the bar comes down, to the middle of your chest,
14:19squeeze tight at the bottom, keep going,
14:24a place to hold on to, a place to go back to, we better start running,
14:30I up, fast freeze,
14:32up, and super super slow,
14:36up quick, down, down,
14:39up,
14:42and we got the rhythm,
14:44keep squeezing, four more like this,
14:55one more
14:58now we're going to do a couple of presses
15:00two up, two down
15:01up, up, down, down
15:05up, up, up
15:07fast, freeze, go, fire
15:10oh yes
15:13here comes the build up
15:16push
15:18slow, slow, slow, slow, push
15:21four more, squeeze your butt tighter
15:28middle knuckles
15:29to the ceiling
15:34never going to take us down
15:37singles
15:3816
15:4015
15:42up, down
15:47now it's not too quick
15:49so smooth it out
15:51eight more
15:53eight
15:55seven
15:55try to get your bar constantly moving
16:00four
16:01three
16:03two
16:05one
16:06fire down
16:0742 done
16:11you versus the push up now
16:13come on down
16:14pants wide
16:17on the knees
16:18tuck the twos
16:19chest forward
16:23ready for this
16:24slow
16:25two down
16:26down
16:27down
16:28up
16:29up
16:33down
16:34up
16:35go back
16:36you go back to
16:37we better start
16:38take a pause at the top
16:40wait for it
16:42fast singles
16:46Down, up, down, up. If it's too quick, you go at your pace. Chest to elbow level and elbows
16:57slightly inwards at an angle. Are we feeling it yet? Ha ha ha. Slowly. Down, down, up, up.
17:13Two more. One more. Very quickly. Push back, stretch. Come back forward. Singles. Here we
17:23go. 24, 23. I know. If you need to, bring your knees closer to the hands. Keep the body
17:34forward. And if you miss any, it's okay. There's plenty more. 39 done. 8 to go. 8, 7, 6.
17:52Thanks. Welcome back, Emma. If you're thinking, what's going on? Four, three, two. No, that
18:03was it. We don't need more. I was never so glad for you to miss count there. You're actually
18:13tripping. Yep. Okay. Time for shoulders. So, a set of right or medium plates for lateral
18:33raises and a bar for upright rows and shoulder press. Warm up maybe on the bar, maybe slightly
18:44heavier. Four rounds and we're going to start with the lateral raises. That's just a hard
18:52one. It's not too bad. All right. We're good to go. Let's start with the lateral raises.
19:09Elbows in 90 degrees. Ready? Two, two time. Up. And down. Up. Nice. Four more. So, nothing higher
19:28than the shoulders. Ready for singles? Let's go. Eight. Seven.
19:38Eight. Seven. Eight. Six. Yes, please. Four. Three. Let me do one more. Watch this. Up.
19:50Forward. Back. Down. Up. Forward. Back. And down. Up. Forward. Back. Two more. Keeping everything
19:59below shoulder heights. Plates down. Grab the bar. Overhand grip.
20:09For upright rows. Feet on your hips. Two, two time. Are we ready? Two. And down for two. Two. Nice.
20:30So, fire to the middle of the chest.
20:36Now, double the space. Single time. Eight. Down slow. Seven. Six.
20:43Six. Four. Four. Three. Next one. Flip the bar. Step back. Single press. Eight. Seven.
20:56Seven. Soft elbows at the top. Glutes squeeze. Protects the lower pack. Combo. One half press.
21:09One full press. Half press. Full press. Twice more. Half. Full. Set the bar down. We're halfway there.
21:25Back. Back to the lateral raises. Elbows in. Two, two lateral raises. Up. And down.
21:41So, second time around. We know what's coming. Ready for singles? Eight.
21:55Eight. Seven. Six. Just the shoulders need to move. Wrists and elbows stay straight. Up, out, in and down. Up,
22:10out, in, down. Retract the shoulder blades on the way back. Last time. Plates down.
22:25Grab the bar.
22:26Grab the bar. Two, two. Up, right. Let's go. Two. And two. Lead with the elbows. So, the bar stays
22:42close to the body.
22:48Feel all the way. Feel all the work in the shoulders and even the upper back. Singles. Eight. High pull
22:59if you want. Eight. Seven. Six. Five. Four. Three. Two. Flick. Step.
23:11Press. Press.
23:14Ha ha. Four more.
23:24Combo. One half press. One full press. Half. And then full. Two more to go. And we're done with the
23:37shoulder track. Last time.
23:41We're done.
23:42We're done.
23:47Well, was it hard?
23:49Oh, it was fun. I enjoyed that.
23:51Okay. Core to finish. All you need is a mat for this one. Come on down. We're going to do
23:58C crunches, bridges, pulsing bridges, some butterfly kicks, and then plank shoulder taps to finish.
24:09It's a fun little track.
24:13Okay. So, come on down to the back. We can pop the equipment away after.
24:28So, onto your back bend your knees to 90 degrees. Try not to have the heels too close to the
24:34bum. What happens then is you lose a lot of work in the lower abs.
24:37Now, hold your lower back tight to the floor. And hold your tummy muscles down tight. Imagine someone's going to
24:46stand on your belly.
24:47And that feeling of bracing.
24:50And that feeling of bracing.
24:52Bring your hands to your temples and your elbows wide.
24:55So you're not holding the back of the head.
24:57We're going to slowly lift chest and knees at the same time.
25:01So go up, up, down, down.
25:05Breathe out as you lift.
25:07And tuck your chin.
25:10Sliding ribs to hips.
25:13Now, same thing. Double time and throw the arms.
25:17Up, down.
25:24This is what I do when somebody owes me money, obviously.
25:30Now, drop the feet.
25:32Bring your hands to your side.
25:34Lift your hips.
25:35Squeeze your bum for a short time.
25:39We're going to come back to the seat crunch with a triple pulse.
25:43Bum down.
25:43Hands to temples.
25:45Throw the hands.
25:46Go.
25:47Three, two, one, and down.
25:50If you want more, extend arms and legs as long as your back stays close to the floor.
26:01Pulse, pulse, pulse.
26:12Last one.
26:14Head and feet down.
26:15Lift the bum.
26:16Up and freeze.
26:18Now, bring your heels as close to your bum now as you can.
26:22And squeeze and lift high.
26:30Now, pulse at the top.
26:31Pulse, pulse.
26:34One to two inches of movement.
26:38Tiny little pulses.
26:44Hold.
26:45Slow down.
26:46Slow up.
26:47Down.
26:48Down.
26:49Up.
26:50Up.
26:51Now, as you roll down, roll your spine to the floor.
26:55Now, clench your butt to the left and roll back up.
27:00Hold at the top.
27:01Freeze.
27:04Push higher.
27:09All right.
27:10Lower down.
27:11Walk your feet back to 90 degree bends at the knees.
27:14Hands to temples.
27:15Triple pulse crunch.
27:17Three, two, one, and down.
27:20Four.
27:22Extend arms and legs.
27:26Now, reach deep into that crunch.
27:29If you're extending your legs, don't let them touch the floor.
27:35And make sure your back doesn't arch.
27:42down.
27:43Now, hold here.
27:45Extend the legs slow.
27:47Out.
27:47Out.
27:49Out.
27:49In.
27:49In.
27:50Can you do this while staying in the crunch?
27:53Push.
27:54Now, if you need two, put the head down.
27:57One more.
28:00Grab the back of the legs.
28:01Roll up.
28:02Come around to plank on the hands.
28:08Now, you can work on the knees or the toes.
28:11If you're on toes, be wide.
28:14Slow shoulder taps.
28:15Slow.
28:17And down.
28:18Other side.
28:19Either way.
28:20Hands are on your shoulders.
28:21And hips don't move.
28:25Shakira says hips don't lie.
28:27She's right.
28:28Single time.
28:30Up.
28:31Down.
28:32So, if your bum's moving, come to your knees.
28:36Now, use the rhythm.
28:38Up.
28:38Down.
28:39Up.
28:40Down.
28:41Up.
28:41Up.
28:41Don't go too fast.
28:42Eyes up for the tempo if you need to.
28:45Up.
28:46Down.
28:47Up.
28:47Up.
28:48David.
28:51Rock solid in the middle of the rode.
28:58Now, come to the elbows.
28:59Hold your plank.
29:01Visualize it.
29:03Visualize it.
29:04I feel it's sunny to theode.
29:06You can be on knees or toes, but we're almost done.
29:09So, hang on.
29:11Trying to inhale.
29:13You have to ŠæŠ¾Š»ŃŃŠøŠ»Š¾ŃŃ.
29:15Then stretch.
29:20good job thank you guys that was our 30 minute pump
29:31feel free take as long as you need to get stretched
29:34and if you can give your equipment a little wipe that would be great
29:39thank you very much for coming
29:44pump is back on tuesday night
29:45next friday
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