COLLECTION 1 Dynamic Circuits [Weeks 1–4]
These fast-paced circuits target multiple muscle groups using back-to-back exercises with high rep counts and minimal rest time. Starting with endurance using moderate weight not only builds
strength but primes your body to sustain longer efforts. This will help as you head into the second collection, which focuses on time under tension.
Weeks 1-4
Dynamic Circuits
Day 1 - Upper Body Circuit 1
Day 2 - Lower Body Circuit 1
Day 3 - Total Body Circuit
Day 4 - Upper Body Circuit 2
Day 5 - Lower Body Circuit 2
Day 6 - Steady State Cardio 1
(optional)
These fast-paced circuits target multiple muscle groups using back-to-back exercises with high rep counts and minimal rest time. Starting with endurance using moderate weight not only builds
strength but primes your body to sustain longer efforts. This will help as you head into the second collection, which focuses on time under tension.
Weeks 1-4
Dynamic Circuits
Day 1 - Upper Body Circuit 1
Day 2 - Lower Body Circuit 1
Day 3 - Total Body Circuit
Day 4 - Upper Body Circuit 2
Day 5 - Lower Body Circuit 2
Day 6 - Steady State Cardio 1
(optional)
Category
🛠️
LifestyleTranscript
00:00There's a few reasons why people get up to workout every day, but the main reason they
00:13get up is because they want to transform, and I want to transform with you.
00:18Welcome to Dig Deeper, people.
00:20We're about to have a good time today.
00:22We're going to work on mind-muscle connection.
00:24This is upper body circuit, so let's get warmed up.
00:27All right, so here we go.
00:29Let's hit some chest openers.
00:31I want you to move nice and slow here.
00:32I'm going to tell you everything you need so that you can have a successful day, a successful
00:38day every single day.
00:41You need some dumbbells.
00:42You probably need about three sets.
00:44I'm going to start with some 40s, then I have some 30s, I have some 17.5s and 20s, so just
00:51make sure you have a few sets of dumbbells by you that's going to push you a little bit.
00:55Again, we're working on muscular endurance.
00:57This is a circuit, which means we're doing high reps and lots of reps.
01:01Let's do some wall slides, nice and slow, but I got to introduce you to some people
01:06that are going to motivate and inspire you.
01:09We got Chris here.
01:10Look at that smile, excited, happy, and then we have Kristen.
01:15You know, the secret is out.
01:16She is my trainer.
01:18She has kicked my butt many times in the gym.
01:20She's also a doctor, so you're going to see her throughout the program, but don't let
01:25that smile fool you.
01:26Don't let the smile fool you.
01:27She is going to wear you out and she's going to give you that motivation and power to succeed.
01:32Here we go.
01:33Bring it down.
01:34Let's do some external rotations.
01:36This warmup right here, every single day, while it's not super high energy, we are getting
01:41some mobility in here.
01:43When I started my bodybuilding training, my physique training, I just needed to make sure
01:48everything was slow and controlled so that I can push, but today I'm going to push you.
01:54You are going to dig deeper.
01:57It is no longer the work begins when you get tired.
02:00You have to be ready to do the work every single day.
02:04Give me five more here.
02:05Four, three, keep that core nice and tight.
02:09Here's two and one.
02:11All right, here's what we're going to do.
02:13I'm going to give you time to get your weights, get some water, get a towel.
02:17I'm going to explain to you everything we need to do the first time through, and then
02:21second and third time through, I'm going to push you.
02:24We're going full Shaun T style, dig deeper.
02:26I'm going to show you the first move, guys.
02:29Chris and Chris can get it together.
02:31Now what we're going to do is an incline chest press.
02:35You want your bench at 45 degrees.
02:37Make sure it's not too high, not too low.
02:39You want to come down here, bring the elbows in every time you lift those dumbbells up
02:43to keep safe.
02:45Back is flat, core is tight, pressing straight up.
02:47A lot of times when people do an incline press or any kind of chest press, they try to slam
02:52the dumbbells together up top.
02:54You want to squeeze all the way up, straight up and down.
02:58Make sure you bring those elbows down in your underarm, not just out to the side.
03:04Everybody back.
03:05We're going for a set of 20.
03:06Make sure you challenge yourself.
03:07Here's three, two, one.
03:10Just know as we do this, we are working the upper chest, guys.
03:14The upper chest is working.
03:16It's firing up.
03:17Here's one thing.
03:18Come here, Mac.
03:19Mac, I need you to get super close to my chest.
03:23One thing that I'm doing is I am not waiting until I get to the top before I extend or
03:28before I contract.
03:29I contract at the bottom.
03:31I want to use my chest.
03:33That is my muscle connection right there.
03:35Now, we're halfway through.
03:37If you don't feel a little bit of shake in your life, next time around, you have to increase
03:42that weight.
03:43Dig Deeper is about saying to yourself, I'm never going to have a bad workout.
03:48I'm always going to push.
03:50Now, you don't have to have 40 pounds like me, so don't think you have to compare yourself
03:54to me or Kristen or Chris.
03:56Give me two more.
03:57It's about what you can do and how you show up every single day to do the best that you
04:01can do.
04:02All right.
04:03Here we go.
04:04Make sure your weights are out of the way.
04:05Be nice and safe.
04:07Okay.
04:08The next exercise we're going to do is the Underhand Row, Dual Underhand Row.
04:11I'm grabbing 30s.
04:12Every single time you grab your dumbbells, bend your knees.
04:15Now, I'm in this position.
04:17My core is nice and tight.
04:18My palms are facing out.
04:20I'm driving my elbows back as I come up.
04:24You're probably wondering, what muscle am I using here?
04:27I'm using my lat.
04:29So, think about, touch your underarm and draw a line.
04:34It says, Dig Deeper.
04:35Draw a line down, right along your Dig Deeper, and push.
04:39We have a set of 20, nice and slow and controlled.
04:42Everybody down.
04:43Flat back, core tight, shoulders down, three, two, one, let's go.
04:47Pull it back.
04:48And down.
04:49One thing I want you to do is pull those elbows back, but I want you to extend all the way
04:55down.
04:56So, I'm going to go over here to Kristen.
04:57You know, me and Kristen spend a lot of time together, but now it's my time to kick her
05:03butt.
05:04So, right here is where we're working.
05:06This lat.
05:07If you touch your underarm, you go down, your lat extends all the way down here, so fire
05:11that up.
05:12Look at that.
05:13Neck is nice and long.
05:14Core is tight.
05:16Kristen is very, very strong.
05:17I could do this for her.
05:18I'm going to lean on her, right?
05:21Don't have anybody do that to you, but the core is nice and tight.
05:25Everything, she's squeezing it back.
05:27Work through.
05:28Good job, Kristen.
05:29Come on, guys.
05:30Keep pushing through.
05:31You got last two.
05:32I'm only going to do two more, and then one more right here.
05:37Okay.
05:38Now, put your weight down.
05:39We're going to tricep.
05:41This is a circuit.
05:42Again, this first time through, high reps, muscular endurance, circling through.
05:47Here we go.
05:48Sit at the end of your bench.
05:50Core is nice and tight from the top to the bottom.
05:53Elbows are squeezed inside.
05:54Push up.
05:55You're working the tricep.
05:57The tricep is the back of your arm.
05:58I'm going to show you something in a second here.
06:01The back of your arm here, you have three.
06:03I'll flex it here.
06:05This is what you're working, so think about that before you even do the rep.
06:10Everybody set up.
06:11Core tight.
06:12Elbows in.
06:13Three, two, one.
06:14Set up 20.
06:15Here we go.
06:16Squeeze the dumbbell.
06:17I need you to squeeze the dumbbell.
06:19The more you squeeze the dumbbell, the more you will start to engage that muscle before
06:24you even start to use it with the weight.
06:26Come on.
06:27Push through.
06:28Push through.
06:29A lot of people say to me, Shanti, how did you get results?
06:31Well, I got the results, one, because I'm committed, period.
06:37Commitment is going to get you there, two, I didn't rest through my exercises.
06:41I used my muscle.
06:43Come on.
06:44Push through.
06:45Squeeze it up.
06:46We can pick up the pace just a little bit.
06:48I want you to start to feel that burn.
06:50You're there.
06:51Now tighten your core.
06:52Come on, come on.
06:53Squeeze the elbows together.
06:54Pushing through.
06:55You're doing so good.
06:56You're doing so good.
06:57Come on.
06:58Breathe.
06:59Exhale.
07:00Doing the work.
07:01Two more.
07:02Give me one more right here.
07:04Excellent job.
07:06Whenever you move that dumbbell around, I want you to make sure everything is tight
07:09in your body.
07:10All right.
07:11We got to move.
07:12It's a circuit, guys.
07:13I'm grabbing my 17.5s.
07:15We're doing a balance hammer bicep curl.
07:18That means one foot is on the ground.
07:20I'll show you this first.
07:21If you can't lift your knee up, I'm going to show you this first.
07:24Tap your toe down, because I'm going to show you what muscles you're working.
07:26Tighten your core.
07:28Elbows shoot down, and you're working the bicep.
07:30Okay.
07:31I'm going to keep going.
07:33This is what you're working right here.
07:35I want you to start to squeeze from the bottom, pushing that elbow down first.
07:39Here we go.
07:40You're going to start with that knee up here.
07:42Three, two, one.
07:44Pull through.
07:45Now, I can't look at the camera.
07:46I'm not even going to lie.
07:48I got to look at the floor for my balance, but I'm squeezing that bicep as I go up.
07:53Come on.
07:54Core tight.
07:55Pushing through.
07:57You're halfway there.
07:58Five more, and then we switch to the other side.
08:01Look at the control.
08:02First of all, look at that smile.
08:03No, I don't smile like that when I work out.
08:06Switch the legs here, Chris.
08:08Switch legs.
08:09Pushing it through.
08:10Look.
08:11Watch.
08:12His elbows are going to be into the side.
08:13What I'm doing is I'm touching the back of his elbow, and he's driving that elbow into
08:17the floor first, and then squeezing that bicep almost at the same time.
08:21Don't just think about lifting up.
08:23Use the body.
08:24Come on, guys.
08:25We're almost there.
08:26Pushing through.
08:27Pushing through.
08:28Stay there.
08:29Exhale.
08:30Doing the work.
08:31You have two more from here.
08:33Way to go.
08:35Last one.
08:36And push.
08:37All right.
08:38Here we go.
08:39We're going to do a shoulder press.
08:40I would go up and wait a little bit, but because I'm starting to fatigue a little bit,
08:45and I know you at home might be doing this for the first time, I want to make sure you
08:49have the form.
08:50So elbows down, sitting at the end of the bench.
08:53Core is tight.
08:54I'm pressing straight up.
08:56Okay?
08:57Again, I don't need you to do all this clinking the dumbbell together.
09:01I want it slow and controlled, pressing up.
09:03Now, what are we working?
09:06We're working the shoulder all the way at the top.
09:08So if I do a good old, you know, lat spread, you see that shoulder work.
09:14Come on.
09:15All right, Kristen.
09:16You used to work my shoulders.
09:18Let's go.
09:19Come on.
09:20Push.
09:21Now, right here.
09:22The top of the shoulder.
09:23This is what I want you to push.
09:24There you go.
09:25See where my hand is?
09:26Now, here's what I want you to think about with the mind-muscle connection right here.
09:30Now, Kristen, you know sometimes when we have the gym, I say drive those elbows down a little
09:34bit, a little bit more full range of motion.
09:37There might be a time where you get stuck and you're like, oh my gosh, this is tough.
09:40But basically, see where my hands are?
09:43I want you to feel this working.
09:46Squeeze it now.
09:47Engage it now.
09:48Come on.
09:49You got it.
09:50Good job, Kristen.
09:51Push through, y'all.
09:52Push through.
09:53Push through.
09:54Push through.
09:55Let's go.
09:56Slow and controlled with energy.
09:57Come on.
09:58Core stays nice and tight.
09:59You are so good.
10:00Last two.
10:01Dig deep, y'all.
10:02Dig deep.
10:03Dig deep.
10:04All right.
10:05Here we go.
10:07Seated switch hips.
10:08There's one thing I want to show you about the core.
10:10A lot of people think their core stops here, right around their belly button, like if they
10:14had a six-pack.
10:15Your core goes from here, your abs go all the way down here.
10:20I got a little scar there, you know what I'm saying?
10:22It's fine.
10:23So I know where my core is going to stop, and you can go even a little lower.
10:26So instead of just staying here, think about here.
10:29You can drive it there.
10:30So whenever we do abs throughout this entire program, you want to contract the core all
10:35the way down.
10:36So I'm going to show you this.
10:37Heel is out.
10:38You're doing a twist, and you're flexing that foot, and you're squeezing your quad.
10:44Okay?
10:45That's going to make everything drive up.
10:46Hip flexor to the core, 45 seconds, three, two, one, slow and controlled.
10:50Let's go.
10:51Come on.
10:52This is where I want you to really use your body.
10:56Use your mind.
10:57The abs is a place where I know you can really dive into that mind-muscle connection.
11:03Come on.
11:04Push.
11:06There you go.
11:07Come on.
11:08Come on.
11:09Let's work through.
11:10We're there.
11:11We're there.
11:12Look at the focus.
11:13Look at the focus.
11:14You're halfway there.
11:15Come on.
11:16You got about 22 seconds to go.
11:17Come on.
11:18Look, I'm going to go over here to Chris.
11:19Hands behind that head.
11:20Chris is shaking a little bit, and I'm here for the shake.
11:23I'm here for the shake.
11:24When I see somebody shaking, I know that that means they're digging deeper.
11:27Come on, Chris.
11:28You got seven seconds, six, five, four, three, two, good job.
11:36I would help you up, but you know, that was just the first set.
11:37All right, so here we go.
11:39This is a circuit.
11:40You have 45-second rest.
11:41I want you to grab water.
11:43Don't say, Sean T., I don't need water yet.
11:45I want you to grab the water, take a sip, and get ready.
11:49I'm going to walk you through this for a second.
11:51A lot of times, when you're lifting, you're like, oh, I'm standing around, and you have
11:55that break, and some people are like, oh, my God, I'm bored.
11:59If you are bored in the break, you are not working hard enough.
12:03These circuits, these giant circuits, are designed so that you push yourself, muscle
12:07endurance, your heart rate's going to be up, your muscles are going to be burning, and
12:10you should be like, thank you, thank you, and thank you for listening.
12:15Grab the weight.
12:16We're going back to that incline chest press, y'all.
12:18I'm going to stay with the same weight.
12:20If last time you thought it was too easy, you need to go up and wait a little bit because
12:26we're dropping in reps.
12:28We're going 16.
12:29Everybody set up.
12:30Three, two, one, 16.
12:33Let's go.
12:34Now, this circuit is going to push.
12:37It's going to move a little faster.
12:39You already know what muscles we're working.
12:41We're working that upper chest.
12:42Now, one thing people forget about is when those elbows drive down, you're also widening
12:47the chest, okay?
12:49But focus on the chest.
12:50Don't focus on anything else, y'all.
12:54Push, drop down.
12:57Breathe.
12:58Exhale during the work.
12:59You're there.
13:00You are so good.
13:02Just think Shanti knows that I'm good.
13:04Last two here.
13:05Give me one more.
13:07Push it up.
13:08Yes.
13:09Right away to the underhand row.
13:10I'm going to keep the same weight.
13:11I'm keeping these 40s here.
13:13I want you to know that I'm going to work.
13:15Everybody set up.
13:16I'm giving you five seconds.
13:17It's a circuit we're pushing.
13:18Remember, elbows out in three, two, 16.
13:22Let's go.
13:23Come on.
13:24Pull it back.
13:25Core tight.
13:26Drive the elbows back.
13:27We are here to work.
13:28Come on, come on, come on.
13:30Feel it.
13:31Remember, we're feeling it in that lat.
13:33Push as best you can.
13:35Do it.
13:36Come on.
13:37I want you to exhale.
13:38I want you to breathe.
13:39You have eight more.
13:40We're there.
13:41We're there.
13:42We're there.
13:43We're there.
13:44We're there.
13:45Come on.
13:46You see the sign back here?
13:47I know we're only in set two, but it says dig deeper because I want you to feel the
13:50burn.
13:51Last two.
13:52Come on.
13:53You got one more here.
13:54Excellent job.
13:55Here we go.
13:56Sit right on the edge of the bench.
13:57Come on.
13:58Come on, Chris.
13:59Let's move.
14:00Come on.
14:01Push.
14:02Sit it down.
14:03We're hitting overhead tricep extensions.
14:05Four, three, two.
14:07Let's go.
14:08Push it up.
14:09Now, I know I'm making you move fast.
14:12That's why I say keep those weights by your bench.
14:15Exhale.
14:16Squeeze the triceps.
14:17Here's what I want you to do.
14:19I want you to act like somebody's pushing on the outsides of your elbows and pushing
14:26them in as you squeeze that tricep on the way up.
14:28Come on.
14:29Work through.
14:30Work through.
14:31You are so good.
14:33You're so good.
14:34Remember, when in doubt, breathe.
14:36Last two.
14:38Give me one more.
14:40Excellent job.
14:42Knee raise hammer curl.
14:44I'm keeping these 17s.
14:46Here we go.
14:47Y'all moving?
14:48Y'all moving?
14:49Oh, yeah.
14:50You know what they're going to tell me when the workout's over?
14:52They're going to be like, sir, I see you move too fast.
14:55You need to move faster.
14:56Okay, here we go.
14:57Three, two, one.
14:59Hammer curl.
15:00Up.
15:01Remember, I can't look at y'all when I'm here.
15:03This is what happens.
15:04And if you do fall down, just put that toe down and you lift it up.
15:09Remember, driving the elbow down.
15:12Last two right here.
15:14You got one more.
15:15Yes.
15:16Are you ready?
15:18Here we go.
15:19Oh, switch legs.
15:20Switch legs.
15:21Go.
15:22Come on, push.
15:23I'm so excited to do abs that I sometimes be like, but when we're at the
15:27gym, you don't let me miss a rep.
15:29Now, actually, sometimes she makes me do more.
15:32So I'm going to make you do one extra one.
15:34This is supposed to be the last one.
15:35Paybacks, paybacks.
15:37All right, now you're done.
15:38Let's do the shoulder press.
15:41I'm going to hit 30s here.
15:43Where's my – see, I got to look for my weight.
15:45Here we go.
15:4630s on the shoulder press.
15:47See the shoulder press.
15:48Sit on the edge of the bench.
15:49I'm going to give you a little safety cue.
15:52Remember, lift that chest, shoulders back.
15:55Remember, I talked about the abs.
15:56I want you to squeeze all the way to the bottom, not just at the bottom of
15:59your belly button.
16:00Here's three, two, one.
16:03Exhale.
16:05Now, because I went up in weight, I'm going to sit here.
16:07I want you to feel me shake.
16:10Look at me shake.
16:11If you're not – I'm going to tell you when I start shaking.
16:14Now, you don't have to have the same weight as me, but if you're not shaking,
16:18when I tell you I start shaking, then your weight is too light because I know
16:22you can do it.
16:23I'm shaking and baking, baby.
16:26Woo!
16:28Come on.
16:29Come on.
16:30You got it.
16:31Two more, two more.
16:32This is work.
16:33This is work.
16:34Yes.
16:35Here we go.
16:36We're going right into switch kicks.
16:37Set up.
16:38Core is nice and tight.
16:39Hands behind the head.
16:4045 seconds.
16:41Three, two, one.
16:42Let's go.
16:43Come on.
16:44We're pushing.
16:45Now, work through the core.
16:47Stay in there.
16:49Here's one thing.
16:52When you start to feel the burn when you lift weights, that means things are working.
16:57I don't care.
16:58I do not care if at some point you're like, I have to do slightly less weight because
17:04I need to push a little bit harder and go a little bit further and feel the burn a little
17:08bit more.
17:09That's what we want.
17:10That's where the results come from, especially when we're doing giant circuits, okay?
17:15Come on.
17:16You got eight seconds.
17:17Seven, six, five, four, three, two, and one.
17:26Woo!
17:27Okay.
17:28I'm going to tell you a little story while they set up for the third round of that chest
17:33press, incline chest press.
17:35So when I used to work out with her, I still work out with her, but when we're at the gym
17:40with her, with Kristen, when I had my shoulder surgery, you know, doing all this stuff, I'd
17:46be like, man, these reps are too high.
17:48I just want to do like eight, 10, 12.
17:50I want to get buff.
17:52And she was like, just do it.
17:54You're going to feel the pain no matter what kind of lifting you're doing if you have the
17:57mind-muscle connection.
17:59And, you know, 20 years ago, I used to lift like that, but it was a reminder and you kicked
18:03my butt.
18:04So there you go.
18:05Here we go, guys.
18:06We're going to push.
18:08Let's sit it down.
18:09How much time we got?
18:11We got three seconds, Chris.
18:12You ready?
18:13Three, two, one.
18:14Everybody sit back.
18:15Set up.
18:16Three, two, one.
18:18Exhale, doing the work.
18:21Exhale and breathe.
18:22A lot of you guys might be like, why are you referencing Kristen a lot?
18:25Well, that's my homegirl, number one.
18:27Number two, there is no secret that she is a life changer and a healer.
18:31She's a doctor, so she's pushing through.
18:34And you're like, well, who's Chris?
18:37Well, Chris is great energy and he's going to push you through.
18:40Last two right here.
18:42Give me one more.
18:43All right, we're moving right into the underhand row, guys.
18:46Come on, push.
18:47Five, four.
18:48I'm going to turn to the side on this one so we don't forget the use of that.
18:50Three, two, one.
18:51Let's go.
18:52Here we go.
18:53Twelve, eleven, pull through.
18:57Let's breathe.
18:58Remember, exhale whenever you're working against gravity.
19:02Palms out, pull it back.
19:05Come on.
19:06You got it, guys.
19:08Stay in control.
19:09Stay in control.
19:10Remember, push it all the way down.
19:11Last two.
19:12Give me one more here.
19:14Excellent job.
19:15Overhead tricep.
19:17We're going to eight.
19:19I mean, we're going to twelve, guys.
19:21So we're going twelve reps.
19:23I'm pushing my weight a little bit.
19:24You do not have to do that.
19:26But if you are on this journey and you know that you can go a little bit more,
19:30do a little bit more.
19:31Here we go for twelve.
19:32Firm grip on the dumbbell.
19:33Sit on the edge of the bench.
19:35Push those elbows together.
19:37Three.
19:38Core tight from top to bottom.
19:39Let's go.
19:40Twelve, eleven.
19:42Come on.
19:43I know you are feeling it.
19:46But I know you can do it.
19:47Come on, push.
19:49Squeeze the tricep, y'all.
19:51Squeeze it.
19:52They're in the back of your arm.
19:53Just think of the back of your arm.
19:56Work through.
19:57It's the last time you see it.
19:58Two more from here.
20:00Give me one more right here.
20:01Excellent job.
20:03We're doing knee raise hammer curl.
20:05Excellent job.
20:06Grab the weight.
20:08Again, I'm going back to my 17.5s because balance issues.
20:13Here we go.
20:14Starting with the leg up.
20:15In three, two, one.
20:18Here we go.
20:19Lifting up.
20:21Listen, I just got to look to the ground.
20:24There's no shame in my grave that I need to look three feet in front of me.
20:30One more.
20:31Let's switch sides, guys.
20:32Come on.
20:33Push it through.
20:34But one thing you can focus on is my elbows are driving down,
20:37my chest is up, shoulders back, and my core is tight.
20:41Last two.
20:43Give me one more right here.
20:45Excellent job.
20:46We're going to the shoulder press.
20:48I'm going to use 30 pounds.
20:49You use whatever it is that's going to make you push.
20:53Seven, six, five, four, three, two.
20:58Here we go for 12.
20:59Let's push.
21:00Come on.
21:01Excellent job.
21:04I'm feeling the burn.
21:06It's exactly where I should feel the burn.
21:08Come on.
21:09Stay in it.
21:11Push, push, push, push.
21:14Come on.
21:16The muscular endurance is taking over here.
21:18Last two.
21:20One more.
21:21I'm exhaling.
21:25Whenever you get that burn, you can just shake it out.
21:27Here we go.
21:28Switch kicks.
21:29Three, two, one.
21:30Let's go.
21:31Come on.
21:32Here we go, guys.
21:33Yes.
21:34Work through.
21:35All right, guys.
21:36This is the end.
21:38This is the end of this set, okay?
21:41So focus on the core.
21:43And then one of the things I do in the middle of every single workout,
21:47when I'm like halfway through,
21:49I'm celebrating the moment that I got this far.
21:52That is true digging deep.
21:54Come on.
21:5520 seconds left.
21:56Get those elbows.
21:57I don't want you to see your elbows, Kristen.
21:58Put them back further.
21:59Yes, yes.
22:00Come on.
22:01Come on, Chris.
22:02We're in it.
22:03We're in it.
22:04We're pushing.
22:05Eight, seven, six, five.
22:08Core is working.
22:10Three, two, and one.
22:12Good job.
22:14Way to go, guys.
22:15As we move forward, I'm going to tell you,
22:17you're going to drop this bench all the way flat to set up.
22:21If you have a towel, you can wipe your bench down,
22:24wipe your body down, grab your water,
22:27or you energize whatever you have, and you push.
22:33Okay.
22:35I want you to focus for a second.
22:37Here's what I want us to do.
22:39I need y'all.
22:40They're giving each other high fives.
22:42Come here, guys.
22:43Come here.
22:44This is what we're going to do.
22:45We're going to do this right now.
22:46We're going to flex body parts so we can remind ourselves we're working.
22:49Ready?
22:50Everybody flex your biceps.
22:51Squeeze, squeeze.
22:52Right here.
22:53Right here.
22:54Come on, come on.
22:55Come on.
22:56Let's flex our triceps here.
22:57Come on.
22:58End of break.
22:59This is what we're working, right?
23:00Everybody just touch the top of your chest out here.
23:03Cool.
23:04I'm going to have them turn around.
23:05We're working our backs.
23:07I'm going to give a lat spread.
23:08I don't know if Crystal is how to do this, but we're going to spread our lats.
23:11Hey, there we go.
23:13We're working our back.
23:14Everybody feel your abs and your shoulders.
23:17That's what we're doing.
23:18All right, everybody, let's go set up for that incline pushup.
23:21Here we go.
23:22It's always good to do a flex between sets because it reminds you what muscles you're working.
23:29I swear, I do it almost every single time.
23:32Here we go.
23:33I'm doing an incline pushup.
23:35Incline, you're working the top of that chest again up here.
23:38But first, what we're going to do is drive the elbows out.
23:41A lot of people, when they do pushups, they just think about dropping down.
23:44I want you to think about driving the elbows out first.
23:46Core is nice and tight.
23:47And when you push up, you squeeze everything that works.
23:50We got a set of 24.
23:523, 2, 1.
23:55Come on.
23:56Here we go.
23:57Let's push.
23:59Now, some people might be like, well, Sean, I thought we were just going to lift weights.
24:02Like, this isn't weightlifting.
24:03Well, listen, you have to learn in these circuits.
24:07You have to learn how to use the muscle.
24:10A lot of people jump into lifting weights, and they just want to go lift.
24:14They want to go to the gym.
24:15They want to lift heavy.
24:17But I'm telling you right now, and I was one of those people.
24:20I was like, I'm strong.
24:22But now, knowing how to effectively use the body to get the aesthetics that you want
24:27and to recomposition your body is everything.
24:31Last two here.
24:33And give me one more.
24:35All right.
24:36Stay here with me.
24:37Here we go.
24:38Listen, we're doing something called a J-Row.
24:39Again, we're working here.
24:41Before I pick up the weight, I'm going to show you.
24:43Your palm is facing you.
24:44You're going to have a dumbbell.
24:46Your elbow creates the J hook.
24:48Okay?
24:49So here.
24:50So you're not just pulling up this way.
24:52You want to drive the elbow back as if I was drawing a J, pushing through the lat again.
24:58Okay, everyone?
24:59Let's set up.
25:01Here we go.
25:02That back leg could be a little bit straighter, so you could pull that dumbbell back and not hit your knee.
25:07Core is nice and tight.
25:08Use the bench.
25:093, 2, 1.
25:10Let's go.
25:11Cool.
25:12We got 10 on the right, 10 on the left.
25:14Come on.
25:15Oh, my goodness.
25:17Come on.
25:18I love this.
25:19I love this.
25:20Come on.
25:21Feel the sweat.
25:22Feel the work.
25:23Engage the lat before you even pull it.
25:24Push the dumbbell all the way to the floor, guys.
25:27Push that dumbbell all the way to the floor before you create that J.
25:30Last two.
25:32Give me one more.
25:34Ready?
25:35You can do what I do is I put my dumbbell on the bench.
25:37I switch right to the other side.
25:39Set up.
25:40Core stays tight even when you get ready to bend over.
25:43Back leg is straight.
25:443, 2, 1.
25:45Let's go.
25:46J it up.
25:47Come on.
25:48You got it.
25:49Come on.
25:50You guys are good.
25:51A lot of times in, like, these dumbbell back exercises where I'm bent over, I'll look down
25:57because I want you to have the best form.
26:00Now squeeze.
26:02You guys keep going.
26:03Come on.
26:04Last two.
26:05You got one more right here.
26:06All right.
26:07You can put that dumbbell right down.
26:11We're doing another body weight exercise.
26:13We're doing tricep dips.
26:15But I'm going to give you the cue that's going to change the way you do tricep dips from
26:19this point on for the rest of your life.
26:21Mac, I want you to come here, Mac.
26:23Mac is my camera guy.
26:24Come here.
26:25Watch how I first push my elbows back.
26:30Elbows back.
26:31A lot of people just drop down.
26:33Elbows back first.
26:34Lengthen the tricep.
26:36Drive the butt down.
26:37Squeeze on the way up.
26:39That means you activate the tricep the entire time.
26:43Are we ready, guys?
26:44Here we go.
26:45Knees can be slightly bent.
26:47Core is nice and tight.
26:483, 2, 1 for 20.
26:49Down.
26:50Right away, I'm pushing.
26:52Think about pushing back first.
26:55Come on.
26:56Keep going.
26:57Keep going.
26:58Keep going.
26:59Good job, y'all.
27:00Now look, I'm going to come to Chris.
27:01He doesn't know this, but I'm kind of obsessed with his triceps.
27:04They just pop.
27:06So your tricep has like these three.
27:08It's like a horseshoe back here.
27:10Think about like your horseshoe has three muscles.
27:12Let's just think about it that way.
27:14You're using right here, and this is what I want you to think about.
27:18Excellent job.
27:19Come on.
27:20You're there.
27:21I know it's tough.
27:22I know it's tough.
27:23Come on.
27:24Squeeze, squeeze, squeeze.
27:25We're almost there, guys.
27:26Come on.
27:27Come on.
27:28Give me two more.
27:29Yes.
27:30Last one.
27:31All right.
27:32Y'all want to know something funny so you don't feel crazy at home?
27:36Kristen was shaking.
27:37Kristen was like this.
27:40Don't worry.
27:41We're dropping steps.
27:42We already worked on triceps, so the shake is okay.
27:44Here we go.
27:46We're doing curl leg extensions.
27:48All right.
27:49I'm just going to tell you guys right now I'm going to grab 20 pounds here.
27:53We're sitting down on a bench.
27:55I'm going to be shaking, but that's because I want you to see how well you
27:59can work.
28:00Watch me first.
28:01Extending my heel out.
28:02Again, I'm dropping my elbows down.
28:04Core is nice and tight.
28:06Palms up this time.
28:08Before, we did a hammer curl.
28:10Your bicep has two heads.
28:12Look at when I do this.
28:14Thick.
28:15I say thick and thin or small and long.
28:17Okay?
28:18Short.
28:19Then it gets long.
28:20Okay?
28:21So we're going on that short one.
28:22You know when you see your boy Sean T flex a little bit on Instagram or
28:26whatever.
28:27You know what I'm saying?
28:28Here we go.
28:29Foot out.
28:30Keep our core like we did in the switch.
28:32Three, two, one.
28:33Ten on the right.
28:34Ten on the left.
28:35Let's go.
28:36Come on.
28:37But here's the thing.
28:38I want you to squeeze.
28:39You remember how we flexed during the break?
28:41I want you to flex like that while you're doing the exercise.
28:45Burn it out.
28:47And sometimes you might be like, Sean T, give me one more after this.
28:51And then we're going to switch legs, but keep going.
28:53Sometimes you're going to be like, well, Sean T, I have to lighten my weight
28:57because I'm flexing.
28:59Good.
29:00Activation is key.
29:01Come on.
29:02All right.
29:03Push.
29:04There's another thing that's happening.
29:05I'm flexing my quad.
29:06My heel is out.
29:08I'm starting to shake and bake, baby.
29:11Last two.
29:13One more right here.
29:19I better not be the only one feeling like this.
29:22We're going to go to some lateral raises at 90 degrees.
29:26Wait, can I tell you how much I absolutely love this?
29:29I love the burn.
29:30That's my favorite part of working out.
29:32So I'm actually going to do this first without the dumbbell.
29:35See my palms?
29:36They're facing in.
29:38See my elbows?
29:40My elbows are hugging.
29:42I want you, every time your arms come in on this exercise, hug, create tension.
29:48You're going to drive the elbows down and out.
29:51This is what I want you to think about, this part of the shoulder.
29:54Don't think about the top.
29:56We pushed up to the top last time.
29:58This time driving out.
29:59This is going to make those, we call them shoulder boulders around here.
30:03Not to be confused with these boulders.
30:05Get into it.
30:06Here we go.
30:07Remember, arms at 90 degrees.
30:09Chest to side.
30:10Here we go.
30:11Come on, here we go.
30:14Notice I'm pushing my elbows down first and out.
30:19Come on.
30:22Exhale, doing the work.
30:24Hug and out.
30:25Don't forget to hug your ribs.
30:33Ten more.
30:35Why did I use this weight?
30:38Come on.
30:39Eight, seven, six.
30:44Come on.
30:45I got to keep it.
30:50Last two, guys.
30:52One more.
30:56From the last circuit, we have abs here.
30:59We're doing something called the iron cross.
31:01I need you to get on your back.
31:03Come here, Mac.
31:04We got to work these abs.
31:05First and foremost, your legs are going to be extended out.
31:08Let me drive back.
31:09I'm going to crack.
31:10You want to extend out.
31:11Core is nice and tight.
31:12Arms.
31:13Your body is across with like a little C, like a little hollow.
31:17Then you're just hitting a bicycle with that iron cross.
31:21Your shoulders come off.
31:23I'm looking down this way, but make sure you've got a fist width
31:26between your chin and your chest.
31:28Exhale every time.
31:31Are you guys ready?
31:33Are we going to push, y'all?
31:34In three, two.
31:36Start with that cross.
31:37It doesn't matter what leg you start with.
31:39We have 45 seconds here.
31:41Come on.
31:42Breathe through.
31:43Breathe through.
31:44Come on.
31:45Let's get this core.
31:46Let's get this core work.
31:47You know how I was telling you before, people stop here.
31:50I want you to drive that core all the way to the bottom.
31:53Drive that intensity.
31:55Don't just pull the knee in, y'all.
31:57Drive the knee in.
31:59Drive it.
32:00Come on.
32:01You know how if you have to turn a corner in a car,
32:03you don't just let the car turn a corner.
32:05You drive around the corner.
32:07Come on.
32:08Push.
32:09Come on.
32:10You're there.
32:11Push, guys.
32:12Feel the burn.
32:13I know it freaking sucks.
32:16Come on.
32:1710, 9, 8, 7, 6, 5, 4, 3, 2, and 1.
32:27Woo!
32:29All right.
32:30Here's the thing.
32:31Let's recap for a second.
32:34We're doing upper body circuit, right?
32:36That means everything is fatiguing upper body, okay?
32:41So we did a first circuit.
32:43Things are draining.
32:45Things are hurting.
32:46The second circuit is going to hurt a little bit more,
32:48so you have to be very mindful when it comes to safety
32:50and the weight you choose.
32:52That's why in this particular circuit,
32:54second time we do a couple bodyweight activities
32:56so that you can control the burn.
32:59Grab some water, y'all.
33:0115 seconds, and then you're going to set up
33:04for the incline push-up.
33:08Here's the thing.
33:09The more you do this workout,
33:11the less you got to wait for me to set it up
33:13because you know exactly what to do.
33:155, 4, 3, 2.
33:18Here we go.
33:19Remember, our elbows drive out first.
33:21We're working the top of our chest,
33:23and we're pushing.
33:24Come on.
33:25Let's go.
33:26Arms are just wider than shoulder width.
33:28Keep that core nice and tight.
33:32You know how I say keep the core tight?
33:34I really, really, really want you to focus
33:37on the abs and the push-up.
33:38People ask me,
33:40Sean, if you could do one exercise
33:43for the rest of your life, last two,
33:44what would it be?
33:45And that exercise would be the push-up.
33:49And the reason why the exercise would be the push-up
33:51is because you have to use everything.
33:52You have to use your core, your butt,
33:55your abs, your chest, your triceps,
33:57your shoulders.
33:58Use everything.
33:59We're hitting a J-Row.
34:00Come on, 8 and 8.
34:01You guys know what it is.
34:02Leg back.
34:03Create the J with the elbow.
34:043, 2, 1.
34:05Let's go.
34:06Come on.
34:07That's it.
34:08Core stays tight in this position.
34:10Don't round the back.
34:12I see some of y'all lifting weights sometimes.
34:15Y'all back be rounded.
34:17Remember, we're working the lat.
34:19Last one right here.
34:21I put my weight on the bench.
34:22Take it to the other side.
34:24No time for games.
34:25Let's set up in 5, 4, 3, 2.
34:29Come on.
34:30Create the J.
34:31Create the J.
34:32We're working the lat.
34:34I'm only putting my dumbbell down
34:35because I want you to know,
34:36remember, you're working the lat.
34:38Working the lat.
34:39Come on.
34:40Push.
34:41Last two.
34:42One more.
34:44All right.
34:45We're going down to the other side.
34:46You can do your tricep dips wherever you want.
34:48Tricep dips.
34:49Remember, we're pushing the elbows back first.
34:53Extend.
34:543, 2, 1.
34:56Slightly bend the knees.
34:57Elbows back first.
34:59Now, later in this program,
35:03we do something called time under tension.
35:07If you imagine and you do these tricep dips slowly.
35:13When I used to do these tricep dips slowly
35:15in the beginning of my bodybuilding journey,
35:18I could only do 12.
35:20Imagine every time you squeeze and that form is perfect,
35:24that's how the results are happening.
35:25Come on.
35:26Last two.
35:27Exhale.
35:28Last one right here.
35:30Excellent.
35:31Sitting at the edge of the bench.
35:33Look, I'm going to tell you all right now.
35:35Now, listen, I'm a very strong person,
35:37but I have no problem telling you all
35:40that I'm dropping the weight a little bit
35:42and you see the single leg extension bicep curls
35:45because biceps are toast.
35:48Leg out.
35:49Core tight.
35:50Palms are facing out.
35:513, 2, 1.
35:52Drive the elbows down.
35:53Let's go.
35:54Yes.
35:55Core stays tight.
35:56Remember, we're working the front of the biceps.
36:00So I'm just going to do one arm.
36:02We're working here.
36:03Okay.
36:04Squeeze first and then go.
36:06Last two.
36:07Come on.
36:08You're doing two arms.
36:09Last one.
36:10Switch legs.
36:11Keep going, guys.
36:13Come on.
36:14Keep it going.
36:15Pushing it through.
36:16Come on.
36:17Now, get my quad.
36:19See my foot?
36:20I'm flexing my foot.
36:21My heel is out.
36:22Quad is in.
36:24All of that is going to start that contraction of the core.
36:28Last one.
36:30Yes.
36:31All right.
36:32When you're hitting these 90-degree ladder raises, let me tell you what I'm going to do.
36:36I'm going to dance my way over here to get some 15 pounds.
36:41Woo!
36:42Because y'all ain't going to catch me falling out here today.
36:45I have no problem lessening the weight.
36:483.
36:49Elbows bent.
36:503, 2, 1.
36:51Remember, we're pulling it down.
36:53Let's go.
36:54Pushing down and out.
36:56Come on.
36:57Let's go.
36:58Let's push.
36:59Let's push.
37:00I'm going over here to Kristen for a second because I want to point to what you're working.
37:04So, we are pushing here.
37:07You see where the arm and shoulder connect?
37:10I want you to, like, put a dot right there, and that's what you're pushing out.
37:14Hug and go.
37:17Hug, push your elbows down, and go.
37:19You want to drive your elbows to the wall in your room.
37:22Yes.
37:23Two more, Kristen.
37:24Come on.
37:25Hold on strong.
37:26I know you're shaking.
37:27Let's go.
37:28All right.
37:29Here we go.
37:30Iron bicycle.
37:31Chris, I'm just letting you know I'm coming over here to you with those abs.
37:35Let's go.
37:36Here we go.
37:37Arms out to the side.
37:38Here's 3, 2, 1.
37:41Remember, core is in.
37:44I want you to slow it down.
37:45Come here, Mac, really fast.
37:47I want you to slow that knee down.
37:48Get right over top of me here.
37:50See?
37:51If you're like this, you round out.
37:55I want you to really get that flex in the core, and when you drive your knees in,
38:00it will push the lower back down.
38:02I'm going over here to Chris.
38:03We're halfway there.
38:05Oh, Chris is flexing his butt.
38:08Oh, he wants to flex it.
38:10He said, forget the iron cross.
38:12I'm going to do a flex cross while working the abs.
38:1510 seconds.
38:16Here you go.
38:17Push.
38:18I'm just going to put a little bit more space between his chin and his chest.
38:20I know his abs are working.
38:22Here's 3, 2, and 1.
38:25Here's the joy.
38:26You have one more set before this giant circuit is over.
38:32Now, I would say it's time to dig deeper.
38:35But you have to dig deeper all the way through this workout from top to bottom.
38:39And you're not just digging deeper in how much you can lift.
38:42You're not just digging deeper in your exertion level.
38:45You're digging deeper from here.
38:47Because if you connect this to everything that we work,
38:50you will not only just dig deeper, but you will definitely continue to transform.
38:55Okay?
38:56So, we're going to we got the incline pushup.
39:00Now, I'm only going to do this because we got 12.
39:03We're going to go a little bit slower because I want to squeeze up top.
39:06I'm going to show you one rep here.
39:08We're going to go a little bit slower.
39:10And I want you to squeeze the chest up top.
39:123, 2, 1.
39:14Here we go.
39:15Down and squeeze.
39:17Down and squeeze.
39:19Yes.
39:20Down and squeeze every single time.
39:23So good, guys.
39:25Your head is looking toward the floor.
39:27I want you to think about the top of your chest.
39:30Think about the top of your chest.
39:32That's what's working.
39:33Come on. Squeeze it. Squeeze it.
39:34Create the burn.
39:36You don't have many left.
39:37Come on.
39:38Push it through.
39:39You got two more from here, guys.
39:41Way to go. Way to go.
39:42Last one from here.
39:44Push it through.
39:45We got those J rows.
39:47We got the J rows.
39:48Eight on the right, eight on the left.
39:50Remember, that leg is back.
39:51Try to keep the core nice and tight.
39:53Elbow creates the J.
39:54Push the dumbbell to the floor first.
39:56Here's 3, 2, 1.
39:59Here we go.
40:00Six reps.
40:01Not eight.
40:02Six.
40:03Five.
40:04Come on.
40:05Push, push, push, push, push, push.
40:06Use the lat.
40:07Use the lat.
40:08That's two.
40:09And one more right here.
40:11Put it down.
40:12Easy, but go right to the other side.
40:13We're jumping right into it, okay?
40:14Here we go.
40:15Here we go.
40:16Here we go.
40:173, 2, 1.
40:18Let's go.
40:19Pull.
40:20Now, you at home, you don't have to switch sides.
40:22You can just switch arms.
40:23I said switch sides so you see me.
40:25So just make sure you are set up and ready.
40:27Last two.
40:28And one more right here.
40:30All right, here we go.
40:31Put it down.
40:32We're hitting the tricep dips, y'all.
40:33Ready?
40:34Remember, extend out.
40:36Same thing we did.
40:38Same thing we did with the push-ups.
40:40We're going to go a little bit slower.
40:42Here we go.
40:433, 2, 1.
40:44Let's go.
40:45Down.
40:46Squeeze.
40:47Down.
40:48Squeeze.
40:49I'm not necessarily doing time under tension.
40:50I just want you to push the elbow back because I want you to feel it, okay?
40:54Remember, squeeze the horseshoe.
40:56Think about squeezing the horseshoe at the top.
40:58Exhale when you push up.
41:01Core is tight.
41:02Come on, come on, come on.
41:03The sweat is real.
41:04The burn is real.
41:05The focus is real.
41:06The results will be real if you stay committed.
41:09Last one.
41:10Here we go.
41:12Curl leg extension.
41:13We're doing 12.
41:15Hmm, what should I do here?
41:18I'm going to do 20.
41:19I'm going to keep it cute.
41:20Here we go.
41:2260 side.
41:233, 2.
41:24Palms facing out.
41:25Core is tight.
41:26Shoulders back.
41:27Let's go.
41:28Drive the elbows down first.
41:29Come on.
41:305, 4.
41:32Breathe through.
41:34Exhale, doing the work.
41:36Last one here.
41:37We're going to switch to the other leg.
41:39Arms going.
41:41Yes, feel the burn.
41:43Come on.
41:45Stay there.
41:46Exhale.
41:47Last two.
41:48Way to go, guys.
41:49And give me one more.
41:51Yes.
41:5290 degree lateral raise.
41:54I'm not going to message you this time, Kristen or Chris.
41:57I'm going to do these.
41:58We've got a set of 12.
41:59Only thing I want you to do is make sure you hug before you push out to the walls.
42:043, 2, 1.
42:06Let's go.
42:07Hug and push.
42:09Hug.
42:10Push.
42:11Drive the elbows down and out to the walls, okay?
42:14Yes.
42:15Neck is long.
42:17Don't shrug the neck.
42:19Invite the burn.
42:20I know it burns.
42:21Like, it's only going to be there for a couple minutes, guys.
42:24Come on.
42:26Exhale, doing the work.
42:28Yes, yes, yes.
42:29Last two.
42:30Last two.
42:31Last two.
42:32Come on.
42:33One more right here.
42:34All right.
42:35We are finishing with 45 seconds of the Iron Bicycle.
42:38You know, before we even get done, come here, Matt.
42:41Before.
42:42Before we even get done, give yourself a round of applause.
42:45Give yourself a round of applause.
42:47That's going to give you that adrenaline to push all the way through.
42:50Iron Cross.
42:513, 2, 45 seconds.
42:53Let's go.
42:54Come on.
42:55Drive the knee.
42:56Come on.
42:57Here's a thing that I like to tell myself when I'm lifting.
43:01Once I'm almost depleted of all the glycogen at the end of the workout, I'm like,
43:06yo, I might as well do the best that I can do at the end,
43:10because I know I'm going to feel good going into tomorrow.
43:13That is the commitment space that you have to put your mind to, guys.
43:17Come on.
43:18Breathe.
43:19Breathe.
43:20Come on.
43:21You're more than halfway done.
43:24We're coming to the end of the full workout.
43:27This circuit was great.
43:28You did such a great job.
43:29Finish strong.
43:30Come on.
43:31Come on.
43:327, 6, 5, 4, 3, 2, and 1.
43:40I want you to breathe for a second.
43:42Here's what I want everybody to do.
43:44Here's what I want everybody to do.
43:46Take a moment for yourself right now.
43:52Take a moment for yourself to congratulate yourself,
43:55because oftentimes we work out to look good for other people,
44:00to look good for the people at the beach, to look good at the wedding,
44:03to live up to the expectation of X, Y, Z, A, B, C,
44:08when really you dig deep because you should be 100% proud of who you are.
44:14These giant circuits are designed to push you to create endurance,
44:19not just endurance in your muscles, but endurance in your life,
44:22the endurance to be able to believe that you can do it.
44:26That's why I don't want you to do one round of this.
44:29Do five, six.
44:31See how strong you go.
44:32See how deep you can go into your mind so that you can continue to believe.
44:36Everybody stand up nice and slowly.
44:38We're going to cool down.
44:40Take a deep breath.
44:41Inhale right away.
44:42Yes.
44:44Exhale down.
44:45You guys did such a great job.
44:47Give me one more of these.
44:48We're going to swan dive down because you did use your core a lot,
44:51so I just want to slightly bend the knees as you go down.
44:53Grab underneath the toes.
44:55If you can't get that low, you can just bring your hands to your knees.
44:58That's fine, too.
44:59Let your head release.
45:01Even though we didn't work legs, it's still good to release that lower back.
45:04If you can, I want you to take your hands behind your ankles
45:08and straighten your legs as much as you can,
45:10leading the stretch with the chest.
45:11If you can't straighten, just let hang.
45:13Tuck those hips under to release the lower back.
45:16Here's three, two.
45:18Slightly bend the knees.
45:19Chin to chest.
45:20Roll up nice and slow.
45:21As soon as you get to the top, we're just going to do some openers here
45:27because you worked those shoulders.
45:29This is going to help the chest.
45:31I feel my chest and my shoulders right now.
45:34I feel everything, which is good.
45:36Here we go.
45:38Let's do some more of those wall slides.
45:39I know it's the end, but I just want to keep that momentum going.
45:42Here's the thing.
45:43As you're cooling down, I want you to think about what are the results that you want.
45:47Are you here to build?
45:48Are you here to bulk?
45:49Are you here to whatever it is that you want to do?
45:52One of the things that I love for people to do is at least 20 minutes of steady state.
45:56Go outside, walk, get on your mixed bike, do something to push yourself forward,
46:01or you can try one of my steady state workouts.
46:03It's going to be good for you.
46:05No jumping, all low impact to keep you going.
46:07Here we go.
46:08Let's do one more openers here.
46:11Yes.
46:12Then let's drop the hands down and just roll the shoulders back.
46:15Corsets nice and tight and roll them forward, forward, and up.
46:22All right, guys.
46:23This was upper body circuit.
46:24I want you to stay committed, continue to dig deep.
46:27Chris and my girl Kristen, definitely have your back as well,
46:31and always trust and believe in who you are.
46:33I'll see you tomorrow.