- 4/20/2025
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CreativityTranscript
00:00Hi, my name is Jason Alexander-Charge and today's XFit workout of the day is Olympic gold in honor of the 2012 Olympic Games in London.
00:12The exercises that we're doing today are going to be a torch squat, followed by a sprint off, immediately followed by bicycles, overhead squat, finally a squat raise, squat pass.
00:28Now each one of these exercises are going to be done for 30 seconds total back to back with minimal rest and we're going to go through all these exercises three times through.
00:37Alright ladies, let's get to it.
00:41So we're starting out with the torch squat right here and this is basically going to be a modified version of a split squat which is going to focus primarily on the quadricep and the front leg right here which is going to be the right leg for the first 15 seconds and also the shoulder on the right hand side and it's also going to be great for your core.
00:57Alright, let's go ahead and switch sides.
00:59We're going to focus on the left hand side now and you'll notice they're switching their hands so they're working their left shoulder as well to get a nice even balance of strength between the left and the right hand sides.
01:10Alright, we're down to seven seconds.
01:12Just keep it up.
01:13Get a nice easy pace for the first time through.
01:15We can pick up the tempo on the second and third times through.
01:18Excellent.
01:19Alright, next, go ahead and set those down.
01:21We're doing the sprint off exercise.
01:23So the sprint off exercise, we call it the sprint off because they start out as if they are in a sprinter's starting position and they take a step forward just like a sprinter would if he was taking his first step.
01:35And it's also great because they're moving their arms up right here in a posing fashion just like a sprinter would.
01:40And go ahead and switch sides ladies, switch sides.
01:42So this is going to be a great full body movement and it's surprisingly much more fatiguing than it looks like at home right now.
01:51And just five more seconds.
01:53Five, keep it up.
01:54As many as you can right here.
01:55Perfect.
01:56Three, two, and great.
01:57We're going right to the bicycles.
01:59So the bicycles are going to be flat on your back.
02:02And the bicycles are going to be a great exercise to work your lower abs.
02:05And this exercise to go along with the Olympic theme kind of simulates cyclists doing the bicycles,
02:11except we're lying flat on our back.
02:13But it's basically the same movement.
02:15And this is really going to focus on your hip flexors as well as the lower part of your abs right here.
02:21And then we're going to do this for 30 seconds.
02:22Keep it up.
02:23Pick up the tempo a little bit, ladies.
02:25How are you feeling, Maria?
02:26How's it going?
02:27Pretty good.
02:28All right.
02:29You got to work a little bit harder then.
02:30Should be burning now.
02:31All right.
02:32Three seconds.
02:33And great.
02:34We're going to stand up.
02:35Next is going to be the overhead squats.
02:36Now this overhead squat in team with the Olympics is going to be just like the Olympic weightlifters
02:40do, although we're using dumbbells rather than a barbell.
02:43And go for it as soon as you're ready, ladies.
02:46Go.
02:47So with this one, you want to get as low as you can, but most importantly, you want to
02:51keep your arms straight up in the air and make sure those elbows are locked for safety's sake
02:57and to make sure the load is in the proper place.
02:59Okay.
03:00Keep it up.
03:01We're down to 10 seconds.
03:02Keep it up.
03:03See if we can get at least five more reps here.
03:05Nice and low, as low as you can get it.
03:06Keep that core tight.
03:07Look straight ahead.
03:08Three seconds.
03:09Three, two, one, and excellent.
03:11Go ahead and set those down.
03:13Set those down.
03:14And the last one we're going to do is actually going to mimic basketball right here.
03:18So it's going to be a half squat.
03:21Half squat to a press right here, and then it's going to be a half squat to a chest pass
03:25right there.
03:26Half squat to a press up overhead.
03:28Half squat to a chest press.
03:29Now this one you probably can't see at home, but when these ladies right here are extending
03:34their arms out, they're squeezing the ball.
03:36And when you squeeze the ball, what that's going to do is that's really going to work
03:39your chest or your pectoral muscles and strengthen up those nice and tight.
03:44Okay.
03:45We're down to 10 seconds right here.
03:46And we're down to five.
03:47Keep it up.
03:48Just get a couple more repetitions in each position.
03:50And then we're going to immediately start right back with that first exercise.
03:53So grab back onto the dumbbells.
03:55How are you feeling?
03:56How are you feeling?
03:57Good.
03:58Feel the burn.
03:59Excellent.
04:00So I've seen what you two can do.
04:02So let's pick up the intensity a little bit here.
04:04So each time we want to make the workout just a little bit more intense.
04:07And in addition for this being great for your core strength and your quadriceps, it's
04:12also going to be great for your tricep when you extend straight up right there.
04:16So five more seconds.
04:17Three, two, and switch.
04:20Excellent.
04:21We've got 15 seconds on each side here.
04:24Quick transitions.
04:25Quick transitions.
04:26Look straight ahead for this one as well.
04:27And that's going to make sure that your posture is staying nice and tall and that your core
04:32is getting some strengthening in as well.
04:34Five seconds.
04:35Pick it up.
04:36Pick it up.
04:37Get a few more repetitions.
04:38Great balance here, ladies.
04:39Perfect.
04:40And relax.
04:41We're going right to the sprint off.
04:43So hands are back down to the ground right here.
04:45Start with that right leg forward.
04:46Bring up your left knee.
04:48Excellent.
04:49Perfect.
04:50And if you're feeling comfortable, if you're feeling comfortable at home, feel free to
04:54pick up the tempo as best as you can.
04:56Now this one definitely requires a lot of balance.
04:59So more than anything, make sure your balance is good before you pick up your speed.
05:03Go ahead and switch for me, ladies.
05:04Perfect.
05:05Excellent.
05:06Okay.
05:07Perfect.
05:08Bring that knee up nice and quick.
05:09I don't see a lot of sweat over here.
05:11We've got to work a little bit harder, Maria.
05:12Pick it up.
05:13Pick it up.
05:14Come on.
05:15All right.
05:16Five seconds.
05:17A little bit.
05:18Three.
05:19Two.
05:20One.
05:21Excellent.
05:22From here, we're going back to the bicycles.
05:24Excuse me.
05:25Glowing.
05:26Of course.
05:27Of course.
05:28All right.
05:29So bring your knees in.
05:30And for this one, if you want to make it seem more like you actually are cycling, like
05:33an Olympian would, what you can do is you can bring your toe up every time you bring
05:38your knee in and then point it back down when you're going back down into a circle.
05:42As you may see, that's what these ladies are doing right now.
05:46And we're going to hold this for 30 seconds.
05:48And for an additional challenge, what you can do is bring your foot right above the ground
05:53before you bring your leg back in.
05:54And that's going to make it a little bit tougher on your lower abs.
05:57Perfect.
05:58Right up over to the overhead squats.
05:59We're done with those.
06:00Grab onto those dumbbells.
06:02Right overhead.
06:03Get nice and low.
06:05So pick up the speed a little bit.
06:08Pick it up.
06:09Get as many reps as you can.
06:11This is going to be great for your glutes.
06:14And because they're standing in a wide stance, just like they do with the overhead squat in
06:18the Olympics, it's really going to focus on your inner thighs.
06:21So for women who really want to focus on tightening and toning those inner thighs, this
06:25is going to be a great movement for you to do.
06:28Okay.
06:29One second.
06:30Excellent.
06:31And then back to the last one right here.
06:33So grab back onto that medicine ball.
06:35Keep it in front right here.
06:37Squat it down.
06:38Press it up.
06:39And press it up right there.
06:41And then press it straight ahead.
06:43Perfect.
06:44Now this exercise, like I mentioned before, this is our basketball movement right here.
06:50Because it's just like you're jumping up right here.
06:52And then this version right here is just like you're passing the ball forward.
06:55So pick up the pace, ladies.
06:56I know you can go a little bit quicker than this.
06:58Pick it up.
06:59How does it feel when you're passing it forward there, Maria?
07:01Pretty good.
07:02Yeah.
07:03It's tough.
07:04Don't let me throw your form off.
07:06Keep going.
07:07All right.
07:08And excellent.
07:09All right.
07:10We have one more time through.
07:11I've seen what you're capable of.
07:13So I'm going to call you out if I see you holding back a little bit.
07:16All right.
07:17Here we go.
07:18And go.
07:19One.
07:20So pick it up.
07:21Go as fast as you can.
07:22Okay.
07:23As fast as you can.
07:24Just 15 seconds total.
07:25And excellent.
07:26Keep it up.
07:27Keep the tempo going.
07:28Perfect.
07:29Perfect.
07:30Excellent.
07:31Three seconds.
07:32Three seconds.
07:33Get two more.
07:34One.
07:35And two.
07:36Switch.
07:37Excellent.
07:38And press up.
07:39Perfect.
07:40Excellent.
07:41And we've got five seconds.
07:44Five seconds.
07:45Keep it up.
07:46Breathe in on the way down.
07:47Exhale on the way up.
07:48And perfect.
07:49From here.
07:50We're going last time with those sprint offs.
07:52Make this one count.
07:53See if we can get at least five, six, seven in each position right here
07:57within that 15 seconds on each side.
07:59So if you think about it, if you break down the math, five, six, seven,
08:03that's going to be about two to three seconds.
08:05So it's about one second forward and about one second back each time.
08:08So you have five seconds left, ladies.
08:09Keep it up.
08:10Excellent.
08:11The form looks great.
08:12Switch sides.
08:14Now with this one, a lot of people tend to have better balance on one leg or the other.
08:19So if, for example, when your left foot is planted, you feel like your balance is a little
08:23better than when your right foot is, just go a little bit slower.
08:26Don't worry about the repetitions.
08:28It's better to be safe.
08:29Go a little bit slower.
08:30That way you're not going to risk injuring yourself.
08:32Okay.
08:33We're going right to the bicycles from here.
08:35So this time, get your feet as low to the ground as you can when it comes to the bottom
08:41right there.
08:42And then bring your toes in as you come in and then point them back out as you go back
08:46out, just like a cyclist would.
08:48Keep it nice and fast and bring those heels close to the ground each time.
08:52Maria, how's that feel?
08:54Feeling perfect.
08:55Perfect.
08:56Glowing.
08:57Glowing.
08:58Glowing.
08:59Glowing.
09:00In your lower abs right there.
09:01Perfect.
09:02Ten seconds.
09:03How are you feeling?
09:04Fantastic.
09:05Fantastic.
09:06Well, you're not working hard if you're feeling fantastic.
09:07All right.
09:08Five seconds.
09:09And three, two.
09:10Excellent.
09:11Go ahead and stand up.
09:12Last time with those overhead squats.
09:14Last time.
09:15So let's try to get at least 15 for this one.
09:17So that's going to be one second on the way down, one second on the way up each time.
09:21And go.
09:22Get at it.
09:23Perfect.
09:24Excellent.
09:25So for this one, a great tip whenever you're doing any type of squat, especially an overhead
09:31squat because it tends to shift your weight forward, is to think about pointing your toes
09:35up right here.
09:36Just think about pointing your big toe up because what's that's going to do when you do that
09:40is it's going to prevent you from putting your weight onto your toes and all your weight
09:44is going to be shifted back to your heels.
09:46All right.
09:47Three seconds.
09:48There's two more ladies.
09:49Two more.
09:50One and good.
09:51Perfect.
09:52We're done with those.
09:53All right.
09:54This is it.
09:55This is it.
09:56Last exercise right here.
09:57Last 30 seconds and begin.
09:59Perfect.
10:00With the press and this time to make an extra challenge, get all the way down with those
10:03squats each time.
10:04All the way down.
10:05That's right, Maria.
10:07That's what we want for the end of the workout.
10:10So the idea is, is that you're going to be burned out, but you don't feel like you're
10:15going to pass out.
10:16That's the idea with all these exercises.
10:18And we can scale it.
10:19And we scale it in such a way that you can modify it for your own intensity and your own
10:24level.
10:25Okay.
10:26Just three seconds.
10:27Two.
10:28One.
10:29Two.
10:30Two.
10:31All right.
10:32How are you feeling?
10:33Good.
10:34Great job.
10:35Great job, Maria.
10:36Thanks.
10:37All right, guys.
10:40That was our Olympic gold workout.
10:43Olympic athletes train every day and in XFit, so do we.
10:47Subscribe to our channel and you too can train like an Olympian.
10:51I'm Jason Charshan and I will see you next time.
10:55How did you like today's Olympic gold workout?
10:58Loved it.
10:59Yeah, it was great.
11:00Really good.
11:01Definitely.
11:02The pace was good and then by the third round you were really feeling it.
11:04Yes.
11:05My favorite exercise was the bicycle.
11:06I like that one.
11:07I like it because it really, I mean, by the time you get down there your legs are already
11:11burning so that's tired and it really focuses, you can really focus on your lower abs.
11:15Mine was definitely the sprint off.
11:17I've been working on balance because my balance has a lot to improve so on switching both
11:21sides it helped.
11:22I could tell after doing it for not very long at all you could tell an improvement already.
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