GOLD Pyramid Power 12

Hey, hey, get healthy U TV. My name is Chris Fry and I'm coming at you today with Pyramid Power. I believe this is number 12. Holy bananas, bananas. And I've got the amazing Patty kut with me.

You ready to go? I'm ready to go Pyramid Power people. But we love Pyramid Power. This is, I do a pyramid once a week. It is my like interval format because you crescendo and at the midpoint of the class is the hardest part and then you know, you're coming back down.

So it's, there's something mental about knowing, OK, I'm there, it's gonna get easier, you know. So let's start with that warm up and then we'll get right into seven moves going up the pyramid. If you're new to pyramid, we go 30 seconds on 30 seconds of rest. So we do two exercises. So it's a minute of work, 30 seconds of rest and we do three exercises, 90 seconds of rest.

So you get the point, the work ratio gets bigger, the rest stays the same heart rate gets up there. It is a tough class. You guys, but we end up doing eight sets of everything So, heck yeah. Here we go. Deep breath, inhale up.

My friends, exhale down. We'll start with mobility and breath. Love that right here. Good. Roll those shoulders back.

What did you set your watch to? I set it to high intensity. That's what I did too. So, yeah, because that's what this is my friends. OK.

Pedal those arms back. Big pedals. Let's wake up the shoulder joints. It's a good day. My friends, when you push play, we always say that.

All right. And then let's go the other direction this way. So we wanna just get that shoulder joint all ready to go. This pyramid in particular has maybe a little extra cardio. Yeah, I would call it a little bit more cardio.

We're sneaking in some squats through MPE. We're sneaking in a little extra squats. OK. Here we go. Speaking of squats, let's first, let's cat cow, cat cow right here.

Um Because a F fee at its essence is a plank to a squat right there. OK. One more kick, I really exaggerate. Now, come down to that squat. That squat we're talking about.

Just grab your shoes. Can you get down low and then open up into a forward fold right here. All wag your tail right and left. Just move those hips. Feels good, doesn't it so good?

And then come back down this time to a Yogi squat. So turn your heels in toes out and just lift your chest and move around a little bit. Oh It feels so good. I need a good stretch today. I know.

Feels good. Awesome. Like fresh to the warm up now. I love the warm up. I love a mobility warm up too.

OK? We're gonna put our hands on our step, but you could just do this on the floor. It doesn't matter. We're gonna come forward into a cobra right here. So by the way, we are using a step platform today, Patty has hers on one riser.

I have mine on two down dog right here. Just dig those heels down. Oh Feels good, bicycle, those heels. Um But you can do this without a, without a step for sure. You can do this without a step cobra one more time.

You just have to get creative. You just have to say, ok, I'm not stepping up. So I'm gonna step forward or whatever, right. One more down dog. All this.

I love this extension. OK. Here we go. Flexion. I'm sorry.

This is not flexion. This is a nice down dog. Let's go ahead and relevate. So come up on your tippy toes and then push your heels down and then come up on your tippy toes and push those heels down. That feels awesome.

Pull forward to a plank. So now we've got our shoulders over our wrists. One long linear line, take your right leg up to the corner of your step or just up to your hand and then open all the way up. Oh, baby. Let's go ahead and thread our needle.

Roll your wrist. Yeah, I love it. All the mobility things right here. This is honestly one of my favorite stretches. Right.

Right here. Good big stretch. Hold it here, hold it here. Awesome. Releasing that hand.

Let's just rock forward and back in that knee so you can open all the way up. You can drop that back, knee to the floor, whatever feels good. Yeah. Get a really nice deep hip flexor stretch. Right.

Right. OK. Come back to your plank. Beautiful friends. Other leg comes to the top corner of the ST or on the floor.

Open up, roll that wrist, thread your kneel. Here we go. Team all the way under, all the way up. Love it right there. The last one good and now same thing, let's just move forward and back.

Open up that Hammy drop that back knee to the floor if it feels good. Motion is lotion my friend. I love it. Ok. Come back to your plank right here.

Abs are nice and tight. Bear crawl in. Keep your button in one place. Bear crawl back. Go in, in, out, out, go in in now.

You gotta grip those abs and use those quads in, in. Now. Tap right and left with your feet. Let's go right and left. Right here.

Breathe. I'm gonna take you to a jumping jack patty's got your low impact. Low impact all day today. I love it. 432.

Mountain climb down the center. Let's go right and left, right and left. Now you're stretching those boots. I love it. Beat it up if you'd like right there.

W-4 32. All right. Walk your hands back to your feet. Roll it up good. All right.

We're on our way. Let's squat down and up. So, one thing I will say for today is this workout is brought to you by squats. We're talking about squats. No lunges, friends.

This is a lung free zone today. Squat today. I was thinking about it. I'm like, you know what, this is gonna be a lung free zone today right here. All the way down.

Two more, two more one now, opposite elbow to me. Let's go right here right here. Lift it up. Great. We're gonna try to get that heart rate up a little bit.

Love it. 43. Now reach for the inside of the shoe. Even a bigger move through that hip right there right there. Breathe, breathe.

Come on 43 hamstring curl right here. Get that heel up to your glute, hold those arms. Oh, come on, you got it. Let's go for 431 more round here we go. Need elbow now to the inside of the shoe right here now, hamstrings right there.

Ok. You did that. I love it. Now, get close to your step. We're gonna go up up down, down, double time.

Now, are you ready? Here we go. Here we go. It's up and down. So this is just like you're climbing the stairs.

Try to be quiet. Don't stop. You come up now, add a little pep to your step. This is, uh, what I love about the step. It's a great way to get that heart rate up.

Right. Because if you were running the stairs at your house, your heart rate would get up. Right. Absolutely. Here we go.

Come on two more jumping jacks right here. You got it. Breathe up, up, down, down. Oops, sorry about that. Two jack's on the floor.

I'm not even telling you what to do. We'll try this again two times now. Four jacks on the floor. 43, I was just keeping it all in my head up time, two times. Here we go.

Four. You got it one more time up, two times. Very nice. Now, alternate knees close to the center. You step up, knee, step up, knee, see easy.

By the way, friends. If you enjoy stepping, you can hear our heart rates getting up a little bit. Absolutely. We have some amazing step workouts for you in gold, don't we? We do find it fun.

I don't even know how many we've done, but we've done a lot of them right. Right there. Right there. Here we go. Check it out.

Let's go. 8765432. Ok. We're ready. How do you feel ready to go?

It's amazing how the body is. Just seven minutes. We went from uh family moving to here, we go here a hero. Ok. So our first move out of the gate push up.

Let's just get it out of the way. So we've got an elevation for our push up. You're taking about 25% of the pressure off your shoulder. We're gonna do a push up. You're gonna jump or walk it in.

We're gonna box jump. So this is a big squat. You're gonna take your feet wide. Drop your booty patty has your low impact. Our first move.

30 seconds. Ok? I'm just grabbing a quick drink it. I'm a water drinker during workouts. Are you?

I'm with you and here we go. Team we are so ready in 321. Here we go. Push up. Now, keep those elbows back.

Jump it in box jump, reach for the front of your step. Let's go. Woo. Come on team. I love it.

That's a great modification patty lead with your chest on that push up team all the way down, all the way down elbows back. Give me that full range of motion. No shame in dropping those knees. Right. Right.

You wanna get strong. Come on, let's go. Let's push up 321 and done. Ok? My heart rate's already up.

Ok? Ok. A little cardio we're gonna straddle. Therefore, using a little more inner thigh up, up, down, down, you can throw in a couple jumps that if you'd like that's your option. What do you think?

I'm gonna walk it up, up, down, down. Ok, here we go. We start in four. Start with the push up. Two.

Let's go. Push up box jump. Here we go. Team. Push up, keep those shoulders away from the minutes of work.

We gotta go in that box jump, get your heels on the box. Take your feet wide. Drop your booty. Who? Come on.

Oh, hello. Push ups. Come on. We got 321. Straddle.

Here we go. Team up up downtown right here. Just like you're climbing. Get that heart rate going. Come on, you got it.

If you wanna throw in a few jumps, you're feeling it today. Go for it. Puff your arms. You can have your arms up over your head. Come on, baby.

Whatever works for you today. Speed. So we're going through speed here. Pick up your feet, pick them up 321 and done. Ok.

That up, up, down, down. That's enough. That is ok. Plenty. We're gonna straddle again.

Two rows. Dead lift two rows, put the weights down another up, up down down. We're taking advantage of this step. Dead lift two rows up, up down down. We start in 432.

Here we go. So back to exercise one. So if you're new to pyramid, you're getting paid. We go back to the beginning. W we start with that first move.

Yup. Let's go. Good. Push up. You got your push ups on your knees.

Patty. I do awesome right there. I am walking up. I am walking up, walking down. You wanna get stronger.

So no shame in dropping those knees as patty said, get your chest to the step Done up, up, down, down right here. Come on, we're just climbing. I want you to push your heart rate right here. Go. Team.

Go. Come on. Come on. Come on, baby. Oh, now, switch your lead foot.

I'm leading with this foot. I'm gonna try leading with this foot. It's a brain game to change your lead. Go, go, 32. Grab those weights double row.

Are you ready? Here we go. Hinge, double row. Pull past your hip, up, up, down down hinge, double row. So we're sneaking that dead lift in there.

Nice long spine, abs tight. Pull through your booty. Use your back lots happening right there. Go. Come on.

Oh, let's do this. Now, if you wanna use something real heavy, maybe you're just gonna do one arm at a time. We got it and done by the way. Done. Ok.

Ok. So it's three, I'm gonna two minutes. We got it. Two overhead presses. This is that sweet spot up and coming down.

Two overhead presses and then that squat in the form of a Burpee. Don't hate me. Love me. I love Burpees. A great squat two plank exercise and when we have the step, yeah, it gives you that extra, you know, lift three, push up, Let's go.

Team. Here we go, push up. Ok. So exercise one, we got it. Let's go.

Team w you don't have to be fast. You can go faster. Everything is time. So don't worry about us. You can go faster, you can go slower.

It's the pace. You own the pace patty and I have picked our pace. The magic is that you pick your pace. Come on. Holy box.

Jump. Ah, doesn't look like much but it is 32 up, up, down, down, go. There's no rest in between exercises in pyramid. Let's go. Let's go breathe.

Come on, baby. Now, I'm gonna switch my lead leg again. That is such a brain that is to switch your lead leg. W fun fact about instructors, our lead leg is always our left leg. So for me to lead with my right, it feels weird.

3212 rows. We're in the perfect position. Grab your weights hinge, double row, up, up, down, down hinge, double row, up, up, down, down w hinge, double row faster or slower. It's up to you. You are using your core nice long spine lead with your chest.

You're using your back, you're using your legs. Heck yeah. Right. Full body. Come on 32 done face to front, double overhead, press Burpee, you push back, you squat.

Pick them up, double overhead press. Let's go. Team. Oh, how you doing, Patty? Good girl.

Awesome. Come on team at home. We love you. You can do it. Come on, I love the option on the Burpee.

Yep. Walk it back, walk it back, walk it up. Go last one overhead 321 and done, I swear. Ok. Exercise five.

Coming at you, you guys breathe, You have 30 seconds. Exercise five core body hop you lift through your core, lift your body up, lift your body up. It's a lot option. Patty will show you up, up, down, down or you can do this again if you don't wanna go down to your wrist, right? We're getting that hurry up again for sure.

Let's go. Team 32 one. Go. All right. Here we go.

Push up, box jump those 30 seconds feels shorter and shorter. Don't I know. Right. That rest. We tend to really appreciate them.

Now that rest feels shorter and shorter. Come on team. I love it. You got it. Who?

Come on, baby go. Keep it going. Oh I love these push ups. I feel them. 432.

Turn here we go up, up, down, down, come on right away. Keep moving. You keep moving. You hear us breathing hard. It's because Right.

It's real life. Come on, go, go. We got it. Breathe. Switching my lead leg again.

Training my brain 876. Get ready for those rows. Grab your weights. Here we go. Mid back row with your dead lift hinge.

Go up, up, down, down pack. Yeah, hinge. Double row. Stand back up. Come on, baby.

Oh, feeling this patty. Have it? Come on. Yes, go. We are getting there.

Team we are getting there. Come on. 43, do two more rows, two more rows. Pick up those weights overhead. Go.

Come on, go. I love it. Yes. Push strong, heavy things. Push heavy things over your head to stay strong.

Yes, you can go. I love that little sneaky squat right there. It's a squat to stand up. Go. Come on.

321. Corebody hop. All right. So you get creative up and over, up and over, go, go pick up your hips option. Step over like this.

Come on, you, do you come on, come on. Come on. Come on. Gang go. Oh, heck, yes.

5432. Ah, ok. My heart rate super high. It's a lot of jumping around. Yeah.

But it's good. A little bone mass building. My friends. I love that. Ok.

So squat. Right. Weights are just at the outside of your feet. Squat left outside of your feet. Pull them up.

Arnold. Press exercise. Six. Ok. We start in 432 and go push ups.

Oh, Fox don't. All right. My friends exercise 63 minutes of work. Got it. I know.

I like that right. Come on. Go. Uh We can do it almost to the top. I love it full.

Push up all the way to that step. Yes. Feel good about it. Go up, up, down, down, go here we go. I'm just catching my breath here.

Come on now. How fast you go? That's up to you. Push yourself, challenge yourself another option. Patty.

Leave it here right here. You guys decide what your heart can take right there. Get creative. Go 5432, one row. Here we go.

Give me a good dead lift lead with your chest all the way over double row. Come on, baby. Let's go feel it. Come on, go for it. Pull into your back.

Good long spine in that dead lift. Come on, team. Come on, baby. Go 32. Pick up those weights.

One overhead press. Go little sneaky Burpee, which is basically a plank to a squad. Push heavy stuff over your head on. Boom. Let's go.

Team. Come on, go. Yeah. Come on. I love it.

Go one more push press. Are you ready? Do it? Do it? Core body huts, whatever that means to you.

So ultimately, you're getting over the step, you're getting over the step. Pick your feet up, option. Lots of options. What do you got, Patty? I got the little tap over my body is up because I don't wanna be on my wrist today, right?

Ok. Good. Come on. Go. Go.

Give your arm, your head. 21. Here we go. Squat. Pick those weights up right away.

Right lapped Arnold. Press, flip those palms in. Swing them. You got it right left. Who?

These fifteens? They're crushing me. Come on, go, go nice deep squat lead with your booty chest up. Come on team and done. Yeah.

Holy bananas. Nice to have you guys. Wow! Ok. You guys say exercise seven.

We are going to be on our step. We are going to roll up, use your core, pull all the way up to a long spine. Not here but here. Three tricep. We got it.

Roll back down. All right. We start in five teams. This is it. You guys top of the pyramid.

3.5 minutes. Yes, you can one push up. Go. Come on. All right.

This is the big kahuna. This is it, girl. W we're going to the top, we're going to the top. We do the full thing twice and then it gets better from there. Right.

Yeah. Right. Because we go through this twice, right? Because we're strong that way we go up and then we go down because we know you guys want that. Right.

Come on, go. Come on, you got it. 432. Here we go up, up, down, down. I'm just trying to get oxygen to my working muscles.

How about you? Come on. Come on, go. Come on. Changing lead feet for me right here.

Right. Here if your heart rate gets too high right here. Ok. Listen to your body going up and down eight inches or four inches. It's a lot.

Right. Right. Three. Come on two hinge and row. Here we go.

Uh, hinge, double row. Oh, yes, we can go. Come on, baby, go. Now, if you wanna take out that up up, you're just coming up, slide down. I love it.

Two rows big squeeze up, slide back. We've got it. Come on. Team, I mean, where you're at for here we go up overhead. Ready.

Go. Keep it coming. Team. Keep it coming. No rest in between.

Go. Breathe. I can feel the sweat tripping down my forehead. Come on, let's go. Breathe.

I'm telling you petty. These fifteens. I bet I bent. They're crushing me. 4321.

Corebody hop. Here we go. Team go. I'm starting here. So I gave you guys a bunch of different ideas.

I'm starting here. Then I'm moving to here up and over. Then I'm gonna go for the full hop. How about you at home? Come on.

Come on. What are you doing? I love what you're doing, Patty. Let's go. No pressure on the wrist.

Great good go. W 54321 squats. Here we go. Arnold Prest, right left. Bring it up, Arnold Crust.

Swing it open, swing it closed. Here we go. A good job. Team. I love it.

Come on. W let's go. Yes, you can stop. Come on baby breathe. Go uh 321.

Tricep. Ok. Team right here. So feet are wide on the step. Roll up, pull forward three tricep right there.

All the way down, all the way up. Yes, you can roll through your vertebrae. Oh, nice long spine at the top. Check this up your chest, bend your elbows. Come on.

Go one more. We'll finish it. Go. 321. Yes, that my friends is the first round.

Oh, you get a minute rest. OK. Catch your breath, drink your water. Yeah, I'm officially sweaty. Sammon always makes fun of me and says you don't sweat.

Holy cow. I do sweat. OK. So here's the magic behind pyramid, for instance, with those triceps. If we do nine each time, nine times eight, that's 72 tricep.

If you're doing four or five push ups every time. Yeah, that's close to 40 push ups. It all adds up in pyramid totally. And pyramids super doable, right? I think it's scary for some people.

It's one of my favorite formats to do. But with all the different modifications do this right in my real life. Yeah, IRL I do pyramid every Tuesday. My favorite bar. It is my favorite too.

I, I struggle when I teach it because it's so it's just a lot. OK. Here we go. Thinking of a lot. That's a minute.

How did that happen? OK. We gotta go, we gotta go. Four. This is the other full pyramid and now it's easier.

321. Let's go. We're just enjoying talking and we're like, I'm sorry, that's a minute right there. Full range of motion. Ok.

So if you are fit, which I know a lot of you are, your heart rate came down quite a bit in that minute. That is a sign of your heart. Health. Good for you. Now we're gonna take it back up something else.

That's interesting. Patty. Sometimes it feels different. Going down the pyramid versus eight. Right.

Right. 321 right there. I think that's the beauty squat. Let's go of the format. You have to quickly transition, quick transition right there.

Arnold Press. It is the beauty of it. Right. I didn't mean to interrupt you. No, that's OK.

I'm just trying to, you gotta keep us on. I'm just hanging out. Let's go. So it is real. The difference between a eight pound weight and a 10 pound weight.

It is real. The difference between a 10 and a 12, a 12 and a 15. It's like crazy. Let's go. Four, 32.

Corebody hops. Here we go. We gave you so many variations. You pick what you're gonna do. There is no right way.

Come on progress over perfection. Let's go. Let's go. Who come on, go, go switch it up if you need to. If at any point it's too much pressure on your shoulders.

What do you need? What do you need. Go. Come on, you change it. 4321.

Here we go overhead. Oh my gosh. All of a sudden does feel really heavy. Interesting doing the Corebody hops first. Oh, come on right there.

Go. Three team. You are in beast mode at this point. Right. Right.

Beast mode. Baby go. Come on. 432. Here we go.

Ro Am I right? Petty. Am I doing it right? Yes, ma'am. Ok.

Don't wanna miss one. Let's go. Hinge. Deadlift. Double row.

Come on up, up down down. You got it. Hinge dead lift. Double row. Who?

Oh I love working my back. Love it. I do too. Better posture. Yep.

Oh, so good for us. We age. Come on two more rows ready. 32 up, up down down. Go right here.

Come on, go breathe. I love it. Oh my gosh. Pyramids are humbling. Come on hard.

They are so hard. So if you're saying holy bananas you should be, you should be. I keep switching lead legs. That's great. 4320 last last push up.

Let's go. Come on. Come on right there. Let's go. Team.

You got it. Who those box jumps? Get all the way up there. Come on, get that booty down. Go give me one more push up.

Come on one more. Come on, come on. 4321. Catch your breath job. Ok, I gotta breathe.

So I did five push ups that time. 08 times five. That's 40. That's a good number. It's a lot.

That is a good number. All right. So back to the triceps. Are you ready? Tia?

Three minutes of work. It's literally downhill from here. I love it. Beautiful thing. Right.

I love it. We start in 432 and that my friends is your timer. Go, go set up all the way tall, full range of motion, all the way down, all the way up, lengthen and shorten that muscle to get the benefit. Come on, we didn't really talk about it, but if you wanted to stand up and just do tricep extension, you could, you could do that too. But we're adding in this little core.

Yeah. Roll 32 one. Here we go. Squats. Let's go, quick transition.

Get your booty up, go squat. Right. Squat last to Arnold. Press in the center right there. Uh I love it.

What a great way to start your day and your day. I don't know. Is it your lunch hour or whatever it is. Come on, baby go. The fact that you're doing this I know is amazing.

Three. I inspire us 21 core body hops. Let's go. You pick your pleasure. I'm gonna go up and over this time like this, you're just lifting through your hips, pulling your belly in.

Let's go. Let's go. Let's go. Come on, go. Option right here.

Option right here. Other option. Of course. Right here. Four, 32.

Here we go. Overhead press. Go, go, FPI. Come on. Oh, I love a team at Mason Tate.

I'm grimacing because there is something about going from Corebody hops to overhead. Yeah, it's harder than going the other way. Go, go, go. Come on. Team go.

321. Here we go. Rows, rows in double row, up, up, down, down hinge, dead lift, double row. Come on, go love it. Oh, I love mid back rows like you said, don't you?

Yes. Holy bananas patty. This is hard. 32 and we end uh with up up downtown. Go.

Oh yeah. You thought that was it? Come on, this is it right here. Go. Who's your heart rate?

Come on. What's your heart rate last time for this guys? What can you do? What can you do? Come on, let's go.

We got a lot of seconds. I love it. 8765432.? Catching my breath every time that kicks my butt. Ok, I love it guys.

Here we go. Triceps. I just love it. Oh, I always feel like when we get down to four exercises, that's the sweet spot that two minutes going up and two minutes coming down. So good.

So good. OK. Tricep. Get to a nice tall spine when you sit up 32. Let's go.

I forgot to move my microphone all the way down. All right, here we go. Sorry about that team. Never lay on. A microphone.

Not comfortable. Right. Ah Go oh breathe. Come on, let's just get three more. We're trying to get nine extensions.

Come on every 30 seconds. Go. I like it. I like thinking it that way. Yeah, that's what I think about 321 and done.

Squat. Let's go. God. Arnold Press. Uh let's go.

Nice deep squats. See, no lunges. Team team squat today. Let's go full squat right there. Oh, come on.

432. Corebody hop. Let's go. Team. Let's go, go, go, go, go.

Yeah. Now if you're willing to take 2 ft, you can stop. Also you can hesitate. It's that lift in your core. It's that lift in your core.

You can pick up the pace. Let's go. Let's go. 321 overhead. Let's go.

Boom. Boom. So come on. Oh heck ya, we got it. Come on.

Go. Holy sweat fest. Go. Come on. Team.

You got, you got this. Keep your mind in the game where the mind goes. The energy flow. 32 so good. 12 rows.

Oh my gosh, I forgot two rows. Let's go. Come on, baby, you're right. This is the last time we do this. Right.

Yeah. Pinch deadlift. Double row up, up, down, down. Come on. Oh Man.

Oh man, let's go. 30 Come on. 21. Done. Oh oh I need a towel.

Love it. You don't hear me say that that often. I need a towel. Excellent. You guys Yeah, we're working right with you.

We're working right with you. Ok. We are down more exercises. Patty. Sweet spot.

Here we go. We start in five timer. Keeps us honest. and go. Oh, my timer.

There we go. Sorry about that right there. Who? Oh, I love a strong tricep. Come on.

Come on. Yeah, you are a tricep gallon. I am. What's your favorite upper body? Me, it's bicep.

It is. Yep. I like arms in general by and try. Uh let's go. We got those biceps in the Arnold.

Let's come back, I guess. 321. Let's go. Squat. Come on, go.

Sorry, take me, I, I'm stitching my weight so it's taking me a little bit of time. Go, go. Now we're being very thoughtful about our Arnold press. We're lifting it up, we're swinging. We're going slow and controlled.

It's up to you. Let's go. Team, let's go. Come on. We've got this.

We've got this and we are done. Core body hop here we go. Team go. Go up and over, up and over, up and over. Come on.

Go. It's harder than it looks right. Just being in this position. It's harder than it looks. Go.

Go. Come on. We've got it. 54321 done double overhead. Final.

Final of this. Go ahead. Go. Come on. Oh, come on.

Kim. Hips are tight. I know you're getting tired. Do not lose your form. I love that Patty form first before speed.

Right. Right. Go, go. I could go back and tell my who won and done my younger self sing so soon. That would be one.

Right. I would say our younger self, our younger self, Patty and I, you think of all back in our days and, and Patty and I have been keeping together for 26 years. It's been 26 years, Patty. No, I mean, we were so young when we started. So, yeah, I noticed I'm a little slower but I'm trying to go, stay strong for sure.

Here you go. And four and three. Holy cow. 21. Let's go right here.

Those 30 seconds go fast, don't they? They do right there. All three of them. Sorry, no problem. There you go.

Roll it up. You got it. Team. Come on your chest. Oh man.

Huh? Bend your elbows, not your wrist. Three, two one squat. Let's go in my mind. I contemplated dropping down a weight but then I was like, you know what?

No, do it, girl. So we all go through it. You guys that internal talking that self talk. I do it. Let's go.

We're so close to the finish line. You guys go, strong arms, go strong legs, strong core. Come on, come on, two squats. We've got a 32, final core body. H I might call this the hardest exercise that we do all day.

I might call this one the hardest. Go. Come on, go, go, go. Come on. Are you ready?

Go for it. Oh, go girl. Come on, come on. 5432. Yes.

Yes. That crushes me. All right. What do we have? Two exercises?

That's not bad. One minute. Holy bananas. One minute of work. We've got them.

All right. Team all fired up. I went fast. It did. I just need one more drink, man.

Uh, feels good though. Hey, you guys head home. Don't give up on us. You got one minute. We go in 4321.

Go. W oh, look at how far we come. Right. I know this is one of those formats that you just feeling like it's such a sense of accomplishment. It so sneaks up on you because you do every exercise, seven exercises, eight rounds, rounds.

That's a lot. Go and done. Squats for the last time. Family. Let's go.

Ghu TV, fam. I on here we go. Oh, now notice I step back sometimes in my arnold trust just to stagger my feet to keep from arching my low back with the heavy weights. It's up to you. Come on Great job.

Oh my goodness. Team. We have one exercise. We can do that. We can do that.

I am sweaty. Betty. So excited right. Here comes team last 30 seconds. So if you've been sticking with nine triceps, nine times eight is 72 extensions.

That's not right. Right. 321. Let's finish. Big team.

Come on. Come on, go right there. Right there. Three of them. Come on all the way down, all the way up.

You are coming with a long spine. You have to roll all the way forward of your sit. Bones. Abs are definitely tight. Let's go.

01 more team. One more. Oh, my goodness. Taste the finish line right here. Go.

Three, 21. Holy. It definitely is a double high five. Nice job. You guys, the high, the high 10.

How do you feel? I feel so good. I mean it again, I feel like I worked out hard, very hard. And at the beginning it seems like a lot. Right.

Look at it. We did it 45 minutes later. This work feels good. All right. So proud of you guys.

We got a stretch. Don't, don't ever skip the stretch unless it's emergency. Like I mean that seriously you need to, especially as you get older, lengthen those muscles, let the heart rate come down, open up the joints. We hold static stretches at the end of class in the beginning class. You know, we're moving right.

We're dynamic. We're kind of moving forward and back twisting at the end. We wanna be static and we just wanna dig into the inhale, exhale, think right into that stretch. Oh man. All right.

Super fun. Felt really good today and really seated figure four or seated twist, whatever feels better on your body. You know how some days, yes, it's not always the best. Right? I mean, I've had some workouts where I'm like, huh?

Yes, I just didn't go great. But you know what? That's ok. Everyday. Can't be your best every day.

Can't be perfect. Consistency is the key and it's mundane. It's not exciting. There's no magic pill and that's really a mental game sometimes too. Like, you just gotta go, you just gotta do it.

And the stats are scary. I need to get the stat, the exact stat. But the amount of people working out over like 40 is very low. Like in, in when you look at the country as a whole. OK?

So like we're kind of a special group people, we're sure we are, we're special. Most people just don't do it because it isn't easy and we're surrounded by it. So we're kind of used to it. But honestly, we are very special. You guys are a very special crew and I talk to people all the time who write too, especially on Instagram.

We get a lot of D MS about like how do you get motivated? And it's man, it's like chicken, you know, a cart before the horse, horse before the cart. Like it's hard because motivation, it's hard. You have to take action to get motivation. So you have to like have some discipline, draw your line in the sand and say I'm just gonna do it.

That's what gets, and then you get motivated after you've done it a couple of times to go. Oh, this isn't so bad. All right. Let's get that hip flexor and that quad. Um, and so it goes action then motivation then have it.

And I, I don't know about you Chris, but I always like if I'm not up for it or if I'm not feeling it, I always tell, tell myself 15 minutes, give myself 15 minutes, 99% of the time I am in it to win it out. Me too. That's what sometimes when I'm traveling, let's do a yoga squat. I'm gonna come off the step. Um, sometimes when I'm traveling, I go to the 10 minute videos, I just go, you can get 10 minutes, you can do 10 minutes.

And then after I've done like a 10 minute arms or something, I'll go, ok, then I'll do a 10 minute cardio. I add them together. It's like my slow step sometimes mentally. That's how you need to get going forward. Fold right here.

Oh, that feels good. At the end of class. Roll it up one vertebrae at a time. We're just gonna take one arm across our body. I'm a little sweaty.

So, hold on. I'm like, ah, slippery arm. Way to go team. So this today was Pyramid 12, 7 different exercises, a little extra cardio. Maybe today.

Some of the pyramids have a little bit more strength. They're always different. So check them all out. Like I would say, if you were to take a survey amongst all of us trainers pyramid would be in the top three. I I for sure.

So if you guys haven't experienced the love of pyramid yet, keep going, keep going. All right, great job today. I don't want to trip over my step. Thank you. We'll see you guys at the next workout.

Bye bye.