Shannon Tietz

GOLD Bicep Tricep and Butt (BTB) 3

Shannon Tietz
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Join us for this Get Healthy U TV workout, exclusive to those with GOLD membership! Trainer Shannon Tietz is ready to get to work and take you through this arms and buns workout. Similar to the first and second version of BTB, she’ll keep it low impact, but not low intensity! Grab several sets of weights and prepare to work to fatigue. All levels are welcome—you decide how heavy to go in this fun, focused, and effective workout!!

Level: All Levels
Equipment: Medium and heavy dumbbells, mat
Instructor: Shannon Tietz

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Hey, hey, get healthy U TV. My name is Shannon and I'm bringing you five tries. And, but number three today, we've had a couple other versions of this, the 30 minute workout. And I've got my lovely friend, Patty K ready to go. We're bringing the sunshine today. We, we are, we're bringing the sunshine to you no matter what it's like outside where you are, it's sunny in here. Right? So we are using today. We've got a mat because we're gonna be doing some things down on our knees and uh push ups, a specific type of push up. We've also got bands that we're using today. So we're using the mini bands and we are, we have two as you can see because I want you to have two. So you can double up at any time to make it more challenging and we will be doubled up when we do it just to show you guys that, that's what we're doing. And then a heavy set of weights as heavy as you can for your legs, whatever you need for your biceps and then your triceps. All right. Sounds good. Right. As you can, we're gonna do about three exercises. We'll do them each for a certain amount of time. Do, repeat them one more time and then scratch those and move on to another set of exercises. Ok. All right. So, 30 minutes with us, you got your, to your mat, your water, your bands and your dumb bells and we're gonna get you up. I love it. All right. Fitness trackers started. Friends. Let's do it. Hurt it up. Strength training. Yeah. All right. Deep breath in and up for me and exhale good, deep breath in and up, exhale. We're gonna bring your chest down center and then round your spine up, pull your shoulders back, do that again for me. Chest down, round your spine up, pull your shoulders back one more time and roll your shoulders back. Fantastic. I'm gonna have you come down really low, wide squat, push your knees back. You can use your elbows and I want you to just kind of shift side to side, opening up your ad doctors. Now we're gonna be doing some deadlifts today. Some Rd L's Romanian deadlift. That means so it's just more of a squatted deadlift. But our goal is to hit your booty as much as possible. It's a booty day. It's a booty day. I'm gonna have you bring your hands towards the floor, open up the backside. Go ahead and move side to side for me here as we open up to your hamstrings. Your low back. Oh, feels good. Yes, it does. And Patty K's got some modifications for you for different things you might be doing. I've got two friends. Yes, she does. All right. We're gonna walk it over into a runner's lunge on that left side. Come all the way down in your runner's lunge. I'm gonna have you move your body forward and back. Keep that foot planted on the floor for me. So we move into that ankle Dorsey collection there. Yes, indeed. Now, just hold it still for me. And then I'm gonna have you walk your hands towards the front. So you're gonna feel that through your hip and then walk it back right next to your foot again. Go ahead and turn again, walking towards us and then back towards your foot one more time, walk and turn and back towards your foot. Excellent job. We're gonna straighten up both legs, bringing your nose to your knee. I learned this one from Patty Kay. I, I've heard her tell me to do this more times than you can count. There we go. Yes, indeed. Excellent. Bring it back forward into your runners lung. We're gonna take it to the front and then we're gonna take it all the way to the other side and turning into your runners lung there. Fantastic. Move forward and back into that ankle Dorsey collection. Keeping that foot flat on the floor. I am sticky today. Girl, you're sticky already. Oh, yes. Because that sunshine. All right, gonna turn it towards us with your hand and then you're gonna go ahead and walk it back towards your foot. Good. Do that again. Turning towards us and back towards your foot one more time. Yes. Prepping your hip abductor. That's what I'm doing there. All right, you're gonna lengthen up, nose to your knee. Good. Fantastic job. Gonna bring it back forward into your runners line. I'm gonna have you go ahead and turn to the front. Go ahead and put your hands down on the floor. Palms down inside your wrist. Face us. I'm just gonna have you peel your hands back. We're just gonna move through your wrists and your forss because you'll be gripping some dumbbells today. Move through them. Yep. Two more. One more. Fantastic. All right. Go ahead and pop those hips up again. And I'm gonna have you slowly bring it all the way up and we're gonna move into some squats just to get those legs going a little bit. Bring your bees a little bit closer together. Squat down and up for me, down and up, down, up. Perfect. Pressing through your whole foot on the floor. Got it. Shoot that booty bag. That's right. Test up. Getting your body warm. Daddy's already warm, but we're getting already warm. It's humid in here. It's the sunshine. That's all it is. You got it. Keep it going. We've got eight more here. Oh, when I said I was sticky. I meant like my muscles. Oh, you mean your muscles or did you? I thought you, I thought you said sticky. I thought sticky like you. No, I mean, like my body, I didn't catch that one that's on me. Shake it out for me. Shake it out. I'm gonna have you give yourself a hug, open it up, give yourself a hug. Open it up. We are starting out with RDL that stands for a Romanian dead lift. When you do a Romanian dead lift, I'm gonna show you from the side you're gonna hinge and squat at the same time. Exactly how we should be picking things up from the ground, right. A functional movement. Love that you're gonna as heavy as you can as you possibly can. We're gonna go for about 30 seconds or so. Ok, go ahead. Pick up those weights. We'll be facing you, but I'll turn to the side every so often. All right. So we got that hinge and that squat. Here we go down and up and as we come up, we're gonna come up to a nice soft stance. Keep going for me patty. So we come up to about right here. So when I come up to the top, I'm gonna try not to spray hyper extend far, right. We're gonna come up to a nice neutral spot every time pushing through your whole foot. So think of your foot having three points on the bottom right. Got three points, one in your heel. Two on the inside ball of your foot three is on the outside ball of your foot. Right. Push all 31 more. You got it. Excellent. Now we're gonna go into an overhead tricep extension and we're gonna put one weight on the floor or whatever other set you've got. So we can prop 1 ft up, you can hold two dumbbells together or hold one, whatever is heavy enough for you is what I want you to do. Ok? Propping your foot up is just gonna help us with our rib cage. Ok? When we open and expand our rib cage, which happens a lot. What happens when we do that? We start to arch your low back. So in order to support that, we want to pull the rib cage in, think about pressing it down to your pelvic girdle, pressing your foot up and propping. It prevents that a little bit. That's the purpose of it. Ok? We're gonna bring it up, regular triceps down and up here we go down and up, down and up. You got it. We're gonna turn these into negatives. You got it. We've got three more like this and you'll hold it at the top. Watch that rib cage one more. Hold it up, top. Now we're gonna bring it down. We're gonna come up to the count of five. Here we go, drop it down low up 54321. Do it again. Down up 543 is where you start to see it peak up over your head and again down up 543211 more. Up 54321. Beautiful, nice. All right. Moving on to a bicep curl. We're gonna take this as a drag curl. You might have done this one with me. I think I've done it with Tara before. So we're gonna bring those dumbbells the outside of our hip. It's very important though. The outside after I'm done explaining, well, it'll go faster the second time through, but I'm gonna drag it up the side of my hips, exposing the long head of my bicep differently. Taking that tendon that runs across the front of my shoulder and moving it aside by tracking my elbows back, then I finish the curl and just let it kind of ride down. Ok, outside of your hips, let's do it up, finish and down, up, finish and down again, up, finish and down, keep going up, finish and down, watch that rib cage. Make sure you're breathing belong to that lower body too. That's why you're standing there. Right. That's right. Oh, nice to work a little differently. Right. Absolutely. Can you give me a couple more? Maybe, maybe not. You can't. That's all right. That means you're just a real head of the last one. Fantastic. Going back to rdls. All right. We're hinging. We're squatting at the same time pushing through all three points. Here we go down and I remember that posture on that way up and you're holding heavy weights, you can squeeze your booty the whole way up. Let's draw all three points. You got it from big going. We're breathing like that cue with the foot too. That's right. Pushing through. It's a lot to think about. Right. So many things happening. I know one more. Fabulous. All right. We're taking this to it overhead again. Tricep with the negatives. First we start out with regular reps and then we'll add in that negative. Ok. What propping 1 ft up if you can in 321 down and up, elbows in their point straight up to the ceiling of the sky, your chin is up, you're holding that crown on your head like you deserve. I like popping up too and it kind of takes the load out of my low back. I, I tend to dump in my low back a lot so this helps that too. Perfect. One more. Now we're gonna go to those negatives when we bring it back as you're coming up. Nice. And so I want you to think about you don't see that dumbbell peak up until the count number three. Ok. Bring it down up 543. It starts to peak 21. It's like the sun coming up right. Five 4321. Do it again. 54321. Watch your rib cage again. 54321 more. Here we go. 54321. Awesome drag curl is next. Nice work. Love it. Nice work. All right. Moving on to your drag curl, dumbbells on the outside of your hips. Very important. So many times I say outside and then we end up starting to creep them forward, right. So make sure we got them out here. All right. Relax those traps. Here we go, track the elbows back, finish the curl and then down right next to those hips. Good. Boom and down again. You got it. They're heavy. They should be heavy. You can do it. You got it doing. She doing almost there? Oh, yep. Can you give me a couple more? Maybe, maybe not one more. Fantastic. How that works. That was good. Right? All right. We're gonna move it on, we are gonna move on and this next set of exercises are way more fun. So we're gonna repeat them three times, you know, she says fun. You know what that means for us, right? It means really fun. So we're gonna double band just like Patty's already doing. She already knows the dealio. That was her idea. She said, let's, let's double band. It's trying to be efficient for us, right? Oh No. The double band. It was her idea. Keep, let's be real. I was trying to slide that in there. All right. All right. So we're gonna come down to the ground, we're gonna do what's called the Sphinx. Push up and you know, me, with my different varieties of push ups, they're always fun. So, when we do this, Patty's got an option. What's your option, Patty? Well, I'm gonna be on my knees for this one. She's on her toes. But honestly, like once you see what we're doing, if you don't love it, just do a push up. Yep. Right. Full script. Try to push up. Yep. Yep. Absolutely. Ok. So the goal is when we do this, push up, your arms have got to be out past your shoulders. Ok. That is crucial because your arms can't physically bend the way I'm going to ask you to do this if they're not out in front of you. Ok. So option is here on the knees, which is Patty Kay. Other option is up on your toes. And again, if you're not able to do this, push your hands further out, trust me. And then if you're still like, no, just pull them back in and go to a tricep, push up here. All right. Give it a go in 321, we bend, we get those elbows and forearms to the mat and then we go back up and again, they have to be out past your shoulders. A significant amount. I'm breathing right through it, breathing through it. You got it. I know what I mean. I think this is fun. Are you being sorry? Is she being sarcastic at home? What do we think? Oh, make me two more. Yes. Oh, mercy girl. Fabulous. Oh, look at that. See, one time through already. All right. We're gonna come to our knees. We're gonna do a hammer curl and a Y curl. So they're just gonna constantly change grips on our knees. Ok. So grab whatever is heavy enough for you. Chest is up tall. Let's do a hammer first. Elbows in, bring it all the way down, straight, turn them out wide. Perfect. Turn them back in hammer, you know it. Now, if you want, you can stand up if it just doesn't work to be on your knees, you know that, right? You just stand your beautiful body up right here with us. Always, there's always options, right? It's not that we can't do it, we can. And here's how right. Sit on a chair, whatever you need today. That's right. We're just always glad you. Yes. Absolutely. Keep it going. Right. So it should be starting to burn by now. Oh, yeah. Just give me one more each way. Ok. Fantastic. All right. We're gonna stay here on our hands and our knees and Patty Kay's got an option for this one. Right. Yep. So we're in a quadruped. That just means you're on your hands and your knees. That means your knees are underneath your hips, my feet, my ankle is in the same line as my knee. In other words, my feet tee aren't turned in, I'm gonna lift up and hover, I'm gonna stay on my knees. We got it. I lift up and hover and here we go, I'm posting out, out and Patty Kay is. Yeah. So I'm on my knee and here's the deal guys. So when you tap out with your knee, you keep your knee on the mat. Mat. Mat, mat. So she's off the mat. We are on the mat the whole time. That's right. And if you need to prop your hands up on dumbbells, yeah, I was just gonna say that we can do that. So we're working through your booty, your abductor. What is what we're hitting and into your medial glute and your piriformis. So that's deep in your glute, your booty just like the name of the class, right? Biceps, triceps and butt number three. WW. And those of you that are with me on our knees. I am telling you that this is just as hard. It is just as Harvard. 100%. We've got 32 and one good work. All right. I'm gonna shake out my wrists and Fors because we're going back to that amazing push up that we started with and I know when I say that out loud, I might have but, and I know you're all excited at home. All right, we're ready. Set its way out in front. Here we go. Come on athletes down and up and, you know, you've got that option to go into a tricep, push up or cobra push up on your hands and knees or your pelvis down even. Yeah. Do you? I'm gonna go to the wall, do some push ups on the wall. Got it. Keep going. Make sure you're breathing. You're in a plank position too, if you're up on your toes and even on your knees, got it two more for me. One more. Yes. Awesome. Back to some biceps. Great to have you guys. We're being really efficient with how we transition. I love that. Hammer curl. Y curl in 321, those elbows in. Turn out good as you can see. We're bringing our arms all the way down straight after every rep. Can everything count full range of motion. Right. Love it. It's nice because we're not taking a lot of breaks because we don't need to because we're moving on to a different time. So I love that. That's efficient right there. Exactly. No need to take a break when we're just moving on to a different place. See, you heard it from Patty? You heard that it wasn't me? Patty said no breaks, no breaks. You take a break whenever you need you. But yeah. All right. We're almost there one more each way for me. Yes. Wow. Good. I'm starting to feel those. Yes. Basically you're doing two bicep drills and never set on that. So that's a tough one. All right, we're going to our quadruped abduction. So knees are going out working through that hip and hip and glutes. I should say Patti's got her version. I've got mine both are just as challenging. Just less on your wrists. All right. Here we go. I'm lifting up and hovering. Yep. Tap, tap, I put my hands on. I just like having my hands on dumbbells. When I'm down here. It's a little user friendly for my wrists. Absolutely. I hear you. We got it. Head and neck is in line with your spine, pulling those knees out wide. We've got two bands on to make it extra challenging for us. Extra space here. Yep. You gotta keep going. Keep going almost there. Give me 32 and one. Nice word. Feel that in our quads too. I mean, it is a quater P I guess it's gonna happen. All right. We're gonna do this a third time through because that's how we roll. Right. Oh, wait, what, wait. Yes, 100%. Ok. So we're moving those arms out in front of us out past your shoulders. That's the way they have to be in order to do this. Things push up and here we go down and up bending at the elbows, getting your elbows and your forearms flat to the ground. Yes. Make sure you're breathing. Keep breathing. I'm exhaling every time I push up and they're engaged. Come on, team. You got this you got it. We know you can do it. We're right there with you. Oh, give me two more. Awesome. Nice work. W all right. We're going to your biceps again. Hammer and then wide. Ok. All right. Pick those weights up using my headset. Here, here we go. Three, 21. Hammer. Turn it wide. You're still coming down straight every time. Got it. And those elbows in as you start that hammer curl, they're gonna wanna flare as they get tired. Right. So, focus on keeping them into your sides and make sure you're not hurting your back. Yes. That do the hammer just a little bit. 01 more each way. Yes. Beautiful. All right. Moving your quadruped. I'm gonna prop my hands up too this time. Patty K. Love it. She's got the, all the ideas. All right, my knees are gonna hover shin ankle, all in line with my knee. All right in 321. I'm lifting up. Got it. Calves are tight. Your back is flat head and neck in line with your spine. If you feel the front of your shoulders burning, that's just because of the position we're in and we are also in with that push up, that tricep, push up. So it, it is normal if you're feeling that you're not doing anything wrong, keep your abs engaged. Your back is straight and flat. Mercy girl. Oh Yes. We got 43, two and one. Awesome. All right. We're gonna come up, we're gonna end up taking one of the bands off. Ok? But the other one is gonna just stay hanging around one leg actually. Oh, yeah, that's, yes. So, as we go into this exercise, you might end up having to use to, I don't know. That's totally up to you. Ok. That's actually totally up to you because we're gonna do a bicep curl in a split spot with that band. All right. And you just grip right onto it. So you might end up using, depending on what bands you're using at home, you might end up using two. You might need some, a little heavier, right? It just depends on how ripped you wanna get. Right. All right. We're gonna start out with tricep kick out. So we're both gonna use a bit lighter for this. We're gonna hinge forward and my arms are gonna go back like I'm in a flying beach. Isn't that like a Lula Flying V? Maybe I'm making it up. But think about this, my traps are pulled back away from my ears and I'm kicking out holding for a second and coming back in with control. OK. Love it. Just like any tricep kick back, but we're kicking out at an angle. All right, hinge it forward arms up and we go kick out, hold and back in. So again, pull your traps away from your ears, your arms go back and again, I'm at a B you can do one arm at a time if that's gonna work just a little better for you. And you are, this is a lighter weight. I mean, Shannon's using eight pounders, right? Yeah, this is a lighter weight, guys. We got it especially. We've got that concentric. Hold back there so we can hold control on the way back in. Yep. Ok. Can you give me two more? One more home? Yes. Good. So, kicking out at a slight angle, we hit into your tricep a little bit differently. Love that. We're gonna start out with this band just wrapped around our left knee. OK? I'm gonna put my left leg forward and I'm gonna bicep curl with my left arm. So I'm taking this in a split squat, my back leg is gonna stagger off to the side. So that because if I'm here on a balance mean my li I'm not so stable taking it out, I'm more stable. All right, we're gonna bend everything and straighten everything. Here we go. Bend Ben. So we're moving into your split squat. So we're working through your booty and your bicep. Love it. Right. Efficient. That's right. You got it. Keep going. And again, if you're not feeling this bicep curl yet, that's when your queue the next time to go up, get a couple more bands on. OK? Give me one more. If we're going to hold this low and now we're going to pulse, pulse, everything's gonna pulse right here. W Nice. Right. We're going to triceps again. We'll end up doing a lot of triceps, then we'll switch the other leg. Ok. Yep. So we'll end up with that band around the other leg in this next set. Ok. Hinge it forward. Arms up flying V back. Pull those traps away. Here we go back and hold and in with control, control back, hold and in good back and hold. Remember we're at a V. So you looked at me from the top down. This is what it would look like. So we're definitely back at a V, right? And your body is all the way forward. You guys like, oh get us, take a piece. But then tuck down, you are all the way forward. We want that chest parallel to the floor. Give me one more. Fabulous. All right. Switch that band right to the other leg. We're gonna go into a split squat on the other side and bicep curl. All right. Stagger your stance. Here we go. Curl. Everything bends everything straightens just like that. You got it. You gotta keep going, keep going the top team. We're gonna hold this one down. All right. So we've got those pulses now. Stay down. Level. Awesome. Triceps again. Yeah. Yay triceps again. I really do love triceps. Yeah. What's your favorite? Shannon Shoulders? Yeah. All right. We ready kick it back. Let's go out and control back in here we go. Pull those straps away out and back in, out onion out alien. You got it chest parallel to the floor. Like Pat Kay was saying you got a team. Come on, squeeze, hold that contraction there for a second before you come back in. You've got two more reps here. One more. Fantastic. Ok. We're gonna keep this band on the same side. We're gonna do biceps on this side again. One more set of triceps and biceps on the other side. OK. We're being, we're being somewhat convenient here on this. OK. Same side. Here we go. Everything bends. Yes. Got it a little lower this time. Right. Right. 1% better. Something change something. Make it a little stronger. A little taller, a little lower. All right, let's hold this next one. Give me some pulses. Here we go. Pulse, pulse. You got 8765. Squeeze that 5432 and one. Awesome. It will be moving to the other side. So I'm just gonna take it off now. All right, we're gonna go one more time. Tricep. Kick out into that V shit. All right. Last set of these best set of these, right. That, that, that, that, yes, indeed. All right. We're hinging forward, elbows up, pull your traps away from your ears. Here we go, kick back, hold control back in, pull those traps away from your ears as we get tired. They're gonna wanna shrug and your back is gonna start to come up a little higher or maybe round. So it's real important to keep that form dialed in. Get back, hold and in, we're controlling it on the way back and on the way in, we don't let it just swing control back is flat. Abs are tight. Two more, one more beautiful. Set them aside. All right. Last set for your biceps here. OK. Last set. Best set. Yes. In that split squat stagger that ST here we go. Everything bends, everything bends. Yes, we got a team. You got it. Come on looking good. You're almost done. How great is that? You know, everyone in our lifetime, but we love it when you say four more. Right? Best words ever hold this one down. Let's see those pulses right here. Give me some pulses. You got 10 987. You can do it. Squeeze 5432. Oh fabulous. That out of the way you did it. Love that wants to stay on me. Yeah. Very good. Nice job, Patty. Thank you. Let's stretch out our forearms. Ok? Just from gripping those weights. So I'm gonna come all the way down here. I'm gonna put my hands down my inside and my wrists are gonna face you and I'm just gonna peel my hands back. Now if you're like, oh, that doesn't work for me. Your forearms are real tight. Maybe then just Stay right here. OK. Stay right here. You never have to peel away. We're just lengthening because of all that grip and we were on our wrists in those push ups. Right. For triceps. Right. This really feels good. Sure does. All right. Now I'm gonna have you take your hands so the inside of your wrist are gonna face each other and I'm just gonna have you shift side to side. So it's forcing you to peel up a little bit, but it's not as deep of the stretches of my hands were reversed. So it's not as bad to peel your hands up this way, one more each way and we're already down. So we're gonna move into an archer stretch. So you're gonna take it out wide. This moves into my bicep, front of my shoulder and my chest is also getting a stretch, you know, that's just a bonus. I do love this one, you know. So, yeah. Good. Fabulous. All right, we're gonna slide our right leg forward into a pigeon stretch stretching through your glute. It just doesn't work because it's not working for my knee today. So you guys right here is where you're gonna go. Always has all the options for us. Um All right, I'm gonna switch sides. PK, you know, switch a switch a ro and this one, this is my fake knee and shin. So I always bring this leg out. It looks a little different on this side. For me, but fake joints don't like to bend that way always. So that's why my leg's gonna flare out a little bit more on this side. And I'm just moving through, I'm flossing through my P performance. Actually, as I move through this pigeon, keep going. Fantastic. All right, I'm gonna have you sit all the way up on your buns and we're gonna stretch out our triceps, bring our pizzas in crisscross apple sauce. We're gonna stretch out the left side first. So when I do a tricep stretch here, if I just tip to the side, I can also stretch my lap if you wanted to add that in. Otherwise just staying upright, you're still stretching that tricep that we are working a lot. This was biceps, triceps and booty number three. Love it. So fun. Bring it up right. Switch sides and again, you can go and add that tilt if you want to stretch to your last, otherwise you can stay upright. But no matter what, even if you tip, you're still stretching your triceps. So you got your lifting in for the day release that take a deep breath in and up and you're gonna exhale right down the middle and you are all done. Yes, you did. Awesome. Thank you so much for joining us. Thanks, Patty. Thanks. See you next time. I'll see you next time.
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