Hey, it's Tony. Welcome to Phase 3-4 circuit.
Remember, you should be taking your supplements by now.
You need them for recovery, also energy.
Make sure you've got a towel and water nearby.
We've got Heather back here. She's using her dumbbells today.
And we've got Shane using the resistance bands.
You guys ready to go?
We're gonna start our stretch first. Here we go.
Feet shoulder-width apart, shake out the arms,
take a deep breath, I know I need to.
Exhale the head down to the chest.
Good. Now roll the right ear over to the right shoulder.
Oh, you hear that pop? That was good.
Let's go over to the other side.
Keep breathing.
Left ear, left shoulder,
nice and slow, we're gonna work our way down the body.
Back to front again. Other side, right side.
Nice and slow.
Back to center, other side.
Good, relax those shoulders, shoulders are down.
Chin's on the chest.
Last time on the right side, no shrugging here.
Relax everything. Last time to the front.
Now to the left side.
Bring the head up.
Let's roll the shoulders back.
Three big rolls to the back.
Big, as big as you can make them. That's two.
And number three.
Let's go back the other way. Here we go, that's one,
and two,
and three.
Good, shake it out.
Nice easy stance. Raise that right arm up,
and pull across,
opening up the shoulder.
Very nice.
Good, good, good.
Get your head up if you need to.
And great.
Now let's go, other side,
or same side actually,
we're gonna pull on the right arm,
pull it behind,
opening up the lat and the shoulder.
Not too hard, don't force this here, you guys.
Shake it out. Let's go to the left arm.
Arm out, across, hook it underneath.
That's it, hook the arm up, pull.
Don't pull too hard.
Nice straight arm over here, left arm straight.
Now, let it go.
Left arm up, reach behind,
grab onto the left elbow with the right hand.
Nice. Oh, yeah, I feel that stretch.
You guys feel that back there?
A lot of nodding, lot of yesses, that's good, that's important.
Good, and shake it out.
Okay, feet nice and wide.
Turn out the hands. Deep breath all the way up.
Grab the fingers,
make the steeple, pull it up.
Good, good, good.
Now, turn that foot out, we're going down.
Here we go, reach up tall,
open up that chest,
reach up with that hand, reach down with this hand.
Don't rest on your shin if you can help it.
Here's a little bonus for you.
Reaching over.
Very nice, maintain that balance.
Come up with the left hand, followed by the right hand.
Let's turn that left toe out…
and down.
Reaching down with the left hand,
up with the right, open up the chest, reach tall.
Eyes on that thumb up high.
Yeah, looking good.
Here's the bonus.
Bigger stretch.
Reach up with the right, up to the top.
We're doing three big shoulder stretches
and chest stretch. Here we go, combination.
Wide, and down.
Up…
wide across the chest.
Here we go, gang, one more, last one.
Up, and exhale
all the way down to the ground.
Plant those hands on the floor.
Get to kick those heels out.
Very nice, relax the head.
Fold the arms if you want to.
You don't have to. It adds to the stretch a bit.
Great.
Hands back down for me. Take a deep breath.
Exhale on over to the right side.
Legs are still straight.
Pull that nose to the floor,
like you're gonna touch the floor with your nose.
Anyway, come on, keep bringing it on.
That's it, back to center. Take a deep breath,
exhale over to the left side.
Good. Same thing over here.
Keep breathing. A lot of times when you're stretching,
there's a tendency to stop breathing
because of the stretch, but keep the breath coming.
Back to center, here we go.
Air in, air goes out
as you bend the leg.
Knee still over the angle… over the ankle,
just like the other… the other one, too.
Air in, air out,
other side, here we go.
Good.
Now I want you guys to turn into it a little bit.
There you go. Knees over the ankle,
let's bring that toe up in the air.
Straighten that back leg for me, Shane.
Nice, better. Okay, down,
and up.
And down.
And up.
Let's go to center.
Off to the right side and turn into it.
Good. Knees over the ankle.
Back legs are straight, you guys are looking good.
Toes up.
Toes down.
Toes up. How we doing at home?
We doing good? Come on.
Last one, here we go. Up…
and we're turning inward. Legs are straight.
Left hand on the floor, right arm's going up
for the Carl Daikeler special, nice and high.
Yeah.
Keep breathing. Keep reaching.
This is gonna work your waist.
Nice, nice, nice.
Come on down with the right hand,
replacing the left. Back up to the other side,
reaching up tall.
Hold it, breathing.
Back down, both hands on the floor.
Put your hands on your knees and roll it up.
Nice and slow, nice and slow.
Take your time, head comes up.
There we go, stretch is over.
Let's get to work.
You guys ready? Decline push-ups, first thing.
Here we go. Get a chair.
Bring it out.
Back strong, stomach strong.
Hands about six inches wider than your shoulders.
Pop your feet up there.
Hands wide. Follow my count, you guys.
Down, hold, and up.
Let's see you guys, see how you're doing.
Down, hold, and up.
Tighten that up right there. Down, hold, and up.
Keep it coming. Down, hold…
nice you guys. Their heads are nice and straight.
Good.
Legs are strong. Back is strong.
Your feet are up, so it's a lot tougher than normal.
Good. Eight to 15 reps.
We're gonna do 20. No, just kidding.
You want to do as many as you can.
It's three-four, try to go for 20 reps if you can do it.
Good, back strong, hang in there.
Nice. We got a couple more.
I'm gonna join in for the fun.
Good.
Good. Nice work, you guys.
Here we go.
Now we're going straight to heavy pants.
Let's get the chairs out of the way.
Adjust your weight.
Get your bands, here we go.
One foot in front of the other.
Bend the knees, back is straight.
Boom, explode it up.
Ooh, just like that.
Bam, reaching nice and low.
Boom, let's see how you guys are doing.
Let's see it. Bam.
Look at that back, how straight that back is.
That looks so good. Nice, Shane, explode them up.
Bam. Straighten that back a little bit more if you can.
Knees are nice and bent though. Good, look at that.
Perfect form, you guys. Reach lower, go down here.
Bam. Remember, if this weight's too hard,
lighten it up. Bang.
We're going to military press. You guys ready?
Adjust weight. One foot in front of another.
Get them up,
and go. Bam.
Straight up, straighten those arms.
Lighten your weight if you feel a little pressure
in the lower back. You don't want that.
Keep bringing them up. Let's see where you guys are.
Eight to 15 reps, you guys.
Let's see that form.
Nice, straighten those arms.
See how you doing, Shane. Nice, brother, looking good.
Knees are bent, back is straight.
Keep it coming.
I'm gonna join in for the fun at the end.
Let's see it.
Here we go and boom.
Two more.
One more.
Good, you guys.
Bicep curls. You got the right weight?
You guys all set up?
One foot in front of the other again, same thing.
Curl them up, bring them down.
You see my pace?
Good. Great for biceps.
Really great for biceps. It's a bicep curl,
works the bicep.
Bam, let's see how you guys are doing.
Back I go, let's see.
Straighten those arms a little bit more.
Good, Shane, nice.
He's got the bands here. He doesn't have one foot
in front of the other. That's okay.
You have to do it this way. That's the style
and technique on this one. Everybody's looking good.
You having fun? We got four more, let's go.
Three…
two, nice…
boom, all right.
Let's work the tricep.
Right leg forward, left hand on the hip.
Straight up,
drop it down.
You set up back there? Good.
Right up there.
See the form? Just like this.
Let's see how you guys are doing back there.
I'm checking on you. Smiling, that's important.
Smiling during weight lifting's very important.
Straighten that arm all the way up. Good.
Shane, nice.
Put that hand right on your hip, brother.
Yeah, good. Nice, looking good.
Knees are bent. Everybody's perfect.
I love that.
Let's finish up that side.
Great.
Remember here, don't overdo this.
If you've got a problem with your shoulder
on this exercise, you've got kick backs.
You can do that with one arm, that's still okay.
Let's go to the other side.
Switch the feet if you want to, switch the hands.
Reach up tall.
Drop it down
and bring it up.
Drop it down
and bring it up.
Let's see this side.
Let's see how you guys are doing.
Good. So quiet.
So quiet and focused. I love that.
Nice, straighten that arm just a touch more.
Oh, that's good.
Nice, nice, nice.
Everybody's nice and straight.
Chest is up, everything's flexed.
I'm gonna do a few more. I'll finish with the troops.
Here we go.
Boom.
Good, a couple more.
How you doing back there?
Oh, I like it. Last one, bam.
All right, let's get everything out of the way.
We're doing lunges. We're doing five.
You guys with me? Right leg first.
Nice and tall. Let's go out.
Boom. Straight, meet in the middle,
left leg, bam.
And turn. Right leg,
down.
Feet together, boom.
That's one. Nice.
Let's go again.
Right leg, stop tall.
Down, and turn.
I'm done, let's see what you guys are doing.
Ee-ee, nice.
I almost got in your way there, Shane, sorry.
Let's see it. Step out.
Straighten those legs in the back.
Make sure those knees are over the ankles.
One, two, nothing changes here, we just do more.
We're just doing more. We're adding stuff.
Good. Nice.
Oh, very good. Let's see some more.
Bam.
What number are we on, do we know?
Do you know? You don't know. You guys don't know.
- You're on one. - Oh, no.
It's one, you got 12.
Very good, you guys.
Last one, this is it, come on.
See, I was just playing with you, I knew the whole time.
I'll get out of your way. I'll join you for the last one.
Turn.
Right leg straight, bam.
Down, bam.
Good, shake it out. Let's stretch.
That's round one. We're gonna stretch next.
Just worked the quads, so we're gonna stretch them.
Get a chair if you need it.
Right side.
Good, pull it in, stand up tall.
Other side.
Very nice.
Great, release.
Right foot out, calf hamstring.
Here we go. Pull that toe up.
Pull it up, pull it up. Good, let's switch it.
Other side.
Great. Wide feet.
Big chest stretch, here we go, up.
Tall, tall, wide.
Oh, that's good. Let's do it again.
Wide.
Great. Shake it out.
- You kids ready? - Yep.
You ready for round two?
All right, we got fly push-ups,
real wide. Real, real wide.
Let's get down. Same count.
Try to do 20, if you can.
Do whatever you can, but 20 is our goal here.
You kids ready?
You see Heather on her knees?
That's the way to do it, too,
if you can't do the whole routine. And down.
And up. Down hold,
and up.
Down hold, and up.
Let's see you guys.
Good. Nice and deep.
Nice range of motion, Heather.
Great.
She's not crossing her feet.
You can if you want to. Doesn't matter.
Shane, the king of wide push-ups.
Very nice.
Back strong. It's flexed.
Stomach… checking, flexed. Good.
Nice and deep.
If you can pop your chest
all the way to the floor, that's not a bad thing.
The great thing about these push-ups,
it works everything.
Your chest, your shoulders, your back.
The whole nine yards. We got four more.
I think I'll jump in here for the end.
Here we go. Bam.
Bam. One more. Here we go.
Bam. And up. All right.
We're going to back.
You guys ready to rock and roll?
You got everything in place?
Grab your weights.
Back flys.
One foot's in front of the other.
Reach out in front of the foot.
Explode back.
Bam. See my pace?
No rush here.
Whenever you're bent over like this,
don't overdo it with the weight.
See the form here? Pull back more.
Good. Don't make it a shoulder exercise.
You want to make it a back exercise. Back.
Yeah, better. Nice.
We got five more. Here we go.
Boom.
Bring it on.
Bam, bam,
bam.
Keep breathing.
Boom. Nice.
All right. How we kids doing?
You ready for the next one? We got swimmer's press.
Find your weight.
One foot in front of the other.
Chest is up.
You're at the bottom of a curl.
This is where you start.
And explode right up. Bam.
There we go.
Bring them up. Stretch them up tall.
Oh, I'm feeling it now.
Things are starting to happen to me…
even though I'm only doing half as many reps as you guys.
Oh, let's see what's going on back here.
I got Heather to laugh.
You can lift weights and laugh simultaneously.
Shane is fired up, man. Looking good.
Do you see how low he's coming?
That's nice. Good range of motion.
Everything's perfect.
Legs, bent.
Support that back.
I'm gonna finish here with the last couple.
Ready? Boom.
My last one. Bam.
Keep those knees bent.
All right, we got open arm curls.
You can switch your feet once in a while.
If you get the right foot forward a lot,
and you want to switch, that's okay.
Turn them out. Bend the knees still.
Come all the way up. And down.
All the way up, and down.
All the way up. And down.
Let's see what's happening back there.
Things are happening.
Okay.
See if you can come higher.
Squeeze them up top.
I know your biceps are so massive
you can't come all the way up.
I know it's hard for you.
Nice, Shane.
Straighten the arms.
Even though you have those bands,
still straighten the arms. Good.
Now if you don't feel much tension
at the base of a band movement,
flex it more.
You'll feel it that way.
Here we go. Couple more.
Boom. Just like this.
One more. Bam.
All right, we got two-arm kick backs.
You guys ready?
Big distance with the feet here.
Nice bend of the knees.
Bend over with a flat back,
bring them to the shoulders,
kick them back and hold it.
Kick them back and hold it.
Let's see.
Use lighter weight than you think here.
Especially because you want to hold it
at the top of the motion.
I'm out of breath. What's happened?
I'm not even working as hard as these two.
Oh, look at how straight his arms are.
It's like a table.
I could serve cocktails up here.
Maybe a fruit drink or something.
Good. Nice bent knees.
Really good with the form, you guys.
Okay, couple more left.
I'll join you here for a couple more.
Bam. Bam.
Good. Move your stuff out of the way.
We're gonna go to lunge squats.
Feet in the corner.
Lunge once, squat five times.
Five times, ready, go.
Down.
Bang.
Follow my pace, just like that.
Remember, your heel should be
where all the energy is, not your toes.
Good. And, bang.
And turn. Let's do it again.
Right leg. Down.
Here's one and up,
two and up,
three and up,
four, last one, five.
Good. And down.
Good, and turn.
And right side.
Good. One, two.
Let's see you guys.
Three.
- I'm sweating now. - You're sweating?
Well, it's about time.
Nice. Get that posture up.
Bam.
Come back and turn. Let's see you.
Good. Nice straight legs.
Down and up.
Oh, so good.
So nice. So painful.
It's perfect. Heck, that's two.
Nice.
Really attacking the buns.
Attacking the quads.
Let's get that head up there a little bit, Heather.
Nice, there you go.
And four. Nice.
And five. Here comes your lunge.
Boom.
Just think, we're at two and a half.
Bang. Keep that form.
Knees still over the ankle.
All the weight's on the back, near the heels.
That's two. There's three.
Good. Four.
And five.
Bring it on. That's number three.
Let's turn.
Now remember at home, if you're working this
and you're exhausted, hit the pause button.
Take your time. Get the towel,
get the water, and then come back.
You don't have to rush or fire through this thing.
Level three-four is a little bit more intense than one-two…
for a reason.
And lunge it out. Nice, you guys.
Turn, and come on.
Let's see those five. Perfect form.
Bam, and up. Bam, and up.
Bam, stand tall. Bam, stand tall.
Bam, good.
And turn. Last one.
Come on.
Let's see what you got.
Nice posture, everybody.
Good.
Three. Good.
Four.
And five. Left leg.
Bam. Step and turn.
Right leg. Down.
And five.
One, up.
Two, up.
Three, up.
Four, up.
Five, up.
Left leg.
Feet together. Thank you very much.
That's the end of round two.
There's applause back there.
Water break, towel break, everybody.
Grab your towels, towel off.
A little bit of water.
I don't know why I'm thirsty,
I'm not working that hard.
Oh, but that's good.
This is 30 seconds,
so don't hang around too long.
When we start going,
it's your turn to start going.
Okay, you kids ready?
I think we're almost there.
First movement is called
wide tri…
'cause we're working the triceps
and die.
The first two, nice slow pace.
Here we go.
Three, two, let's get down.
Nice and wide. Follow my pace, everybody.
Down, and up.
Down hold, and up.
That's four, and up.
And five, and up.
And six, and up.
And seven, and up.
Bring them in tight, shoulder width apart.
Let's go again.
Down and up.
Down hold, and up.
Let's check that form.
Nice. Look how close her elbows are here.
Scraping the sides. Straight back, really nice.
Shane, you too. Nice work you guys.
Looking good.
Now we're going to tri. We're gonna do seven of these.
Heads still up. That's two.
Nice you guys.
Three… come on.
Four… you got three more.
Boom.
Boom. Come on.
Now, get comfortable. Bust them out.
Bam, bam, bam.
Whatever you can do. Keep your form.
Pick up your speed. Go for the big pump.
All the way up, all the way down.
Bam, bam.
I'd go lower if the floor wasn't in the way.
This is all I can do.
I don't want to hit my face.
( Yawns ) Gosh, kind of tired.
For those of you at home,
if you need the extra time
to bang out a bunch of them,
that's why I'm doing this.
Boom, boom, boom.
Nice. All right.
I need a hospital.
Okay, lawnmower next. One arm at a time.
Like you're starting a lawn mower.
Lay the cable on the ground,
step on the cable with your left foot.
Grab the handle with your right hand,
and pull across your body.
Pick your weight.
Right arm…
get low, straighten that leg.
Knee over the ankle.
And pull.
Pull.
It's a back exercise.
The bands…
look at that. See, with the bands
you can't do the twist 'cause of the nature of the band.
But over here you can see Heather with a big twist.
Working the waist, working the back.
Working the tri's and the shoulders
all in one shot. Two more.
Cut to the other side right away.
Left hand, knees over the ankle.
Ready, set, go.
Boom, boom, boom.
Boom. Nice.
Good. Straight legs.
Whole foot's on the floor.
Same thing over here.
Good, Shane. Nice.
All right, you guys.
Last couple.
Here we go.
Boom, boom.
Nice.
Shoulder flys.
Lighten your weight a little bit…
from the swimmer's presses.
Same thing with the feet.
Bend the knees, chest up.
Start with straight arms. Are you guys ready?
Kick them up. Down.
Get those elbows up.
I don't want to see this.
That's not a shoulder fly.
That's a shoulder fly.
Boom. Don't use your neck.
Use your shoulders. Let's see here.
Good. Don't overdo it here.
There's a lot of strain on the neck.
If you pick a weight that's too heavy…
good, just feel the burn.
Eight to 15 reps here, too.
Just like everything else,
except for the push-ups and the dips.
That's it. Hit my hands.
Boom. A couple more.
Bam. Shane, nice.
Get those hands out. Pow. Good.
We've got seven, seven, seven,
or 21's for the biceps.
Get your curls, get your weights.
Got the bands ready?
Seven low.
Two, three.
Good. Straighten those arms to the bottom.
Four. It's a short range of motion.
Five, six.
Stop up top, and go.
Boom. Two, three.
Let's see you back there, Shane, with those bands.
How you doing, man? Oh, good.
You see his feet here, with the bands?
Got to do it this way.
With the weights,
one foot's in front of the other.
Nice.
Now we've got the full range of motion going.
Last seven, squeeze them up.
Go get them.
Nice, nice, nice. Knees are still bent.
Looking good.
All right, that's seven, kids.
We've got dips, grab your chair.
We're in three-four, no more bent knees.
Get those legs out straight,
get those toes up in the air.
You guys in position?
Drop out.
Boom. 15, 20 reps here.
Do what you can. If you feel some strain
in this shoulders, don't go so deep.
But keep driving them up,
and straighten your arms at the top.
Lock the legs out straight.
Bam, bam.
Let's see how you guys are doing.
Oh, you guys are good. You're pros.
Straighten those arms more, Shane.
Can you go higher? Yes, sir, there you go.
Now you got it. Straighten those legs.
I'm hearing a lot of straining from Heather.
Rather shocked, actually.
Nice, you guys. Good.
Get those chairs out.
Three-part squats.
Last time we did eight reps.
Three-four, we do 12 reps.
You guys ready? Shoulder-width,
a little bit closer there.
Hands are here. Follow me.
Bam. Chest up tall.
Two, three.
See how slow I'm going?
Four, five.
Pretend there's a wall right here,
and you can't hit it. Boom.
Get that chest up, even at the bottom.
Nice you guys. Good.
This works your butt,
works your quads, works your waist.
Gets your heart rate up, burns calories.
Two more, you guys.
Okay, step a little bit wider.
A little wider right here.
Hands are here on the thighs.
Let's go. Watch my pace.
Bam, bam.
In yoga they call this temple pose…
over and over again.
The key is, you don't want to be here.
See where I'm at? No good. This is where you want to be.
Let's see you guys do it.
That's the chest up that we love.
Almost feel like you're
going to fall backwards, but don't.
Nice, you guys. Nice clean, smooth,
deep, perfect.
All right.
Last one, real wide.
Hands start low.
You ready, push them out,
then come up.
Push them out, then come up.
Push on those knees at the bottom.
Good. Push.
Shoulders down, chest up tall,
head up, eyes forward.
Yeah, looking good.
How low can you go?
What do you got? Shane, what do you got?
Dude, you're breaking a sweat over here.
I love that. And it's not even cardio,
and you're still breaking a sweat. Bam.
All right. Let's stretch it out.
Shake the legs, grab the right leg.
Boom.
If you need your chair at home, go for it.
Stand up tall, work that quad right now,
stretch it out. And switch to the other side.
Here we go.
Nice and tall. How you guys doing?
You're not falling over back there I hope.
Get that toe up.
Calf hamstring. Pull on that toe
for a little extra bonus.
Stretch, nice.
Other side.
Good.
If you don't feel that stretch,
flex the quad. That'll make it happen.
Pull on the toe, that'll make it happen.
Good. Release. Wide feet.
Open it up.
And good.
And wide. Let's do that again.
And wide.
Let's get to shoulders,
'cause we're working them every time.
Now, in level one-two, we only did three rounds.
Level three-four, we do four rounds.
This is the sectional progression round.
Specificity my friends, that's the key.
We got forearms.
We got all kinds of new stuff happening here.
Great. We're gonna do upright rows,
which is a combination back-shoulder exercise.
You guys got your gear ready?
Knees are still bent. Back is still up.
Weights are in front, almost touching.
Big posture important.
Bring it up, down.
Pull those elbows above your ears. Boom.
And keep those wrists below your chin.
Just like that. Nice.
Keep the wrists supple.
That doesn't put too much pressure on them.
Look at the posture. My God, it's fantastic.
Good, Shane, you feel those man?
Feel them over there, Heather? Good form.
See, only one part of their body's moving.
This part. There's no swinging.
There's no bad form. We don't do that here.
All right, kids, we got a couple more.
I'm going to join you.
Four more. Down.
Three. Down.
Good, two.
Boom. Good.
All right. Bring them down.
Let's go to calves. Grab your chair.
It's right over here.
Remember here, you guys,
when it comes to calves, 15, 20 reps.
Take your time. Nice and slow.
Go way up on that toe.
You can hold the weight up here if you want.
You can hold it down here. Whatever works for you.
And up, and up.
And up. Way up on those toes.
Boom. Boom.
Come on. Get it up there.
Bang. Let's see what's happening back there.
Feel that resistance with the bands there, Shane?
Nice. Good height there on the toe raise.
Very nice, both you guys.
When it comes to holding the weight,
do whatever's comfortable. Heather's got it back here,
because that feels kind of right.
I like to hold it on the side.
Carl daikeler, he likes it here.
Whatever you like. Whatever works.
20 reps. We're doing 20.
So you can do 15 to 20 at home.
Whatever works for you. Boom.
If you rush through these, it's not quite the same.
- How you guys doing? - Whoo, burning.
Nice. A couple more. Let's switch your side.
Other side.
Here we go. And up.
Up. Big raise.
How high can you get up on that toe?
If you want to pause it at the top…
mm, that feels good.
Oh, right up there.
Right up there.
Nice. Let's see it.
Get up there, Shane. Come on.
Get up there. Mm, there you go.
Give me some height. Mm-mmm!
Let's see, is anything happening?
Oh, things are happening. That's very good.
20 is hard, man. It's not easy.
Start with 15. Good.
There's nothing better than a nicely shaped calf,
and this is the way to do it.
Great way to do it. Really shapes it nice.
Also great if you do any kind of leaping, jumping sports.
Helps there too.
All right, you guys. Very good.
Let's turn your chair.
We got forearm blasts.
Get to the edge. Find a weight that you like.
Turn them down first.
Backs of your wrists up first.
Crank them up.
12 to 15 reps here. Bam.
Bam.
If you play racquet sports,
hockey, baseball, any of that stuff,
forearms are really, really important.
Bam.
Bam. Crank them up.
Let's see, you guys. Good.
Nice height there, Heather.
Good girl.
Oh, that's a serious forearm right there, Shane.
Looking good.
We're doing 15 here, so 12 to 15 at home.
Flip them over when you guys get to 15.
Form is really good. Nice.
Now the key with the other direction,
open those fingertips up.
Here we go. Roll it all the way down.
Iso the top, and down. Iso the top, and down.
That way you don't have to mess with switching weights,
just take that same weight…
the bands are actually easier here.
See, he can create his own tension.
For the rest of us, we're going to squeeze it up,
flexing the forearm. Flex that forearm, Heather.
Open up those fingertips, and bring it up.
Great.
Nice.
It's a very sports specific movement,
working these forearms. Nice.
Oh, get that wrist up, and hold it.
Squeeze it. We're going to do 15.
Nice you, guys. We got four left.
I'll join you for the finish.
Here we go. Boom.
Last one, all right.
Put them down.
Get those chairs out of the way.
Okay.
Lower back extensions, my personal favorite.
Down to the floor. Here we go.
Stomach down.
Five reps, five second hold.
Arms out.
Everything comes off the floor.
And ready, go. One, two, three,
four, five, and down.
Short break. Break's over.
One, two, three,
four, and five.
Let's go, let's see you guys. Come on. Up!
One, two, three,
four, five.
Tremendous exercise for lower back strength.
Up! One, two, three,
four, and down.
Last one. Here it is.
Come on.
One, two, three, four, and five.
Nice, you guys. Here we go.
Back to your feet. We're not done.
You know what we have now?
Push ups. Lots of them.
Any arm position that you like,
that you're comfortable with.
Get down on the floor. Keep your form.
It's important. Come on down.
Here we go.
Let's bust them, people.
Three. Whatever you got.
Nice and deep. Don't lose that form.
Back is straight, stomach is tight.
Head is not up here, head is not down here,
head is straight. Eyes are on the floor,
right in front of you. Just keep going.
The plain old push-up burns more calories,
builds more muscle tissue in the upper body,
works your back, your stomach,
your chest, your shoulders,
everything, biceps, triceps, it nails it.
What do you guys got? Is that it?
I want to see hundreds, thousands.
I want to be standing here, napping.
Oh, Shane is done. We crashed Shane.
Heather, the winner.
Winner… Heather.
- Whoo! - All right, you guys.
We've maxed out the upper body.
Now, we're gonna max out the lower body.
You guys ready?
Max squats. Number? 25 is good.
If you can't get to 25, don't sweat it.
If you can get more, go for it.
Shoulder-width apart, hands down.
Follow me, 'cause we're going to blast.
No knock-knees, don't like knock-knees.
And go.
Three. Stand all the way up.
We're going faster, but we haven't lost our form.
Good. Keep them coming.
If you're a skier,
you're gonna love this. Oh, yeah.
Boom, boom. And why are these good?
Let's see, they shape the quads,
they shape the butt.
You're doing as many as you can.
You're just gonna keep going.
If you feel any cramping, stop.
It's your body telling you you got nothing left.
If you feel any burn in the knees,
it doesn't feel quite right, stop.
Otherwise, keep that back straight.
Here's a side shot.
Heather, how's that back? Are you straight?
Here's a wall, don't hit the wall!
That's better. Good.
Good. Bam.
We got a couple more. Boom.
- I feel fine. - Bam. Nice.
Maxed out the upper body, maxed out the lower half.
Here we go. Here's our finishing stretch.
Wide feet.
Deep breath.
Reach tall. Mm-mmm.
Down to the side.
Come on up.
And up. ( Inhales deeply )
And over.
Good.
Wide for one.
Let's do another one.
Wide.
Let's get the shoulders. Front.
And back.
And front.
And back.
Let's not forget our legs.
We just nailed them.
Stand on this one, if you still can.
Grab a chair, if you got one.
Oh, I'm falling.
Good.
Pull it, big stretch.
A lot of work down there.
Switch sides.
Good.
Stand tall.
Good, drive that pelvis forward,
if you don't feel those, too. That's important.
Let's get the hamstrings and calves.
Right here.
Ooh, feel that, boys and girls?
Yeah, that's good.
Other side.
Nice. Do one little neck roll.
Drop the head, roll it over.
A lot of tension in here after all that.
You want to loosen that up. Down.
Over.
Let's go back one more time.
Down.
Over.
Drop it down, bring it up.
Thank you very much. We'll see you again.
Guys, give me some of this.
- Whoo! - Uh! Uh!
Good work. See you tomorrow.