GOLD Slow and Strong 4 Upper Body

Hey, hey, get healthy you TV squad. I'm Chris Freitag, and I am coming at you with slow and strong number 4. This is the lovely Sam cam. Hey, hey, are you ready, girls? Ready for the, the second one of its kind, right?

The second upper body focus. So when you read the slow and strong descriptions in the first few sentences, it'll tell you what we're focusing on upper body, lower body, total body, core, whatever's happening. We are back with another. upper body workout. Sam, you were with me.

I did do the first one, so we're back. We have a little PTSD because it was hard. We have to talk ourselves up a little bit. We're doing all the regular moves like rows for your back and lateral raises for your shoulders and biceps, triceps, chest, etc. but just a little different moves.

We're switching them up from what we did in that first version which was swelling. Strong number one if you're wondering, OK, so let's get our warm up and we'll warm up the whole body because the entire body is involved in lifting these weights. We have 20, 17.5s, 15 and 12s. Make sure you have an array of um of different, uh, dumbbells. That's what I'm trying to say, and we'll talk about getting, you know, building muscle and everything as we get warmed up here.

Here we go. OK, inhale up. Exhale down. I'm all fired up. Are you fired up?

We were saying it takes a little self talk when you're getting ready for heavy weight lifting, heavy lifting right there and release. This is really not a beginner workout, but if you want to use 5 or 8 pound weights, you could probably make it into a beginner workout because we're going to move slow. We're going to protect those joints and really engage the muscle. Let's just take that right arm and just do back circles, just back circles with the right arm. Big circles.

We have to get that shoulder joint lubricated ready to go because your shoulders are gonna be very involved today. Always right there and you know me, I'm the queen of shoulders, shoulders. I love them. OK, go the other direction, so just internal rotation this way right there, big circles, good, love it. OK, other side, so just press it back, your thumb leads back right there, good.

Sarcopenia is the loss of muscle, and it starts at about the age of 35 if you are not doing anything to actively maintain your muscles. So all of a sudden women go, Oh my gosh, I'm feeling weaker, come this way. If you are doing nothing. Now here's the key, you guys are in that top percent club doing the work, building the muscle, working hard to maintain that muscle mass for longevity so we can stay independent. And move our bodies.

I love it. OK, release those arms. Good job. Let's just go ahead and touch our toes. So stretch the back side of your body, that back and neck chamber to really stretch those hammies and your tailbone and your low back.

Oh my gosh, I don't know. This is quickly becoming in my top three stretches. Oh yeah, this has always been one of my top 30, I just love the way it feels. I'm releasing my low back. OK, come into your yogi squat, come all the way down, friends.

Open up those hips. Right here, move around a little bit. Oh, feels so good. Just push one knee back, push the other knee back. So good.

Awesome, we're gonna come forward and you're just gonna come onto your mat on your knees, ha, how really move your back. Now deri it really round and then come underneath. Then and then round. And then extend So Sam's back is more flexible than my back. She's a dancer, but even so, my back might not be moving so much, but it still matters, right?

Oh yeah, you still gotta do this last one right there. Beautiful. OK, come up and take that foot out to the side. Point your toe to the outer wall there and just press into that hip flexor and back. Press into that inner thigh and back, and if it feels good, let's add that core and upper body.

You're gonna tip all the way and then you're gonna tip all the way. Oh yeah, big range of motion right here. Woo. Come on. Feels good.

Last one right there. Awesome. OK, we're gonna switch sides right here. So just come to that other knee. Make sure you have padding underneath your knee if you need it like I do.

I do too. I have little to nothing left in those knees. I'm telling you, why is it that the fat pads on fat pads on the knees and elbows go first? Ah, right there. Right there.

Good, love it. Awesome release. We're gonna come into puppy pots. We never do this one. I love this.

So instead of dropping your glutes to your heels, you're gonna keep your glutes up and you're gonna stretch. All the way out, you really get a big stretch in that back and those shoulders. Do you feel that? Yeah, so good. Awesome, then let's thread the needle.

Take your right hand and take your arm and palm faces up and just press into your shoulder. So good and then the other side. I'm really focused on those shoulders, getting those warmed up. We're in for a treat. Yeah.

Love it. OK, come back, come to your Cobra. Open up those hip flexors, beautiful, push back to your down dog. Awesome bicycle those heels, right and left, right and left. Let's go.

4, come on, 321. Good. Come forward to your plank now your shoulders are over your wrist. Take your feet a little wide. We're just gonna row, pull up, row, pull up, row, pull up.

Now imagine yourself with those 20 pound weights soon enough. Right there, just pull up good right there and release. OK, drop to your knees, practice pushups just to get us going. elbows in tight. Let's go 5.

Let's go 4. No problem at all, right? it got this. 2 chest to the floor, friends and 1 heck yes and come back to that plank. Beautiful.

Walk your hands back to your feet. That wasn't so bad. Nope, roll it up. Good, we're still gonna do some squats to get that heart rate going down and up, down and up. Good.

OK, so you gotta do the work to build muscles. So you want to feel muscle fatigue. That is the feeling we're going for that feeling of like, oh my goodness, I can barely do another repetition. You got in slow and strong. We got 40 seconds of work.

That's just enough to get about 12 to 15 repetitions of whatever we're doing. So you feel that muscle fatigue, then we take a 22nd break and we do. 4 exercises in each circuit. All right. And then we do 3 rounds.

3 rounds, do the math. Do the math. 12 minutes circuit. What? That's a lot of rep.

432, knees to the front. Let's go right here. It's a lot of reps right there, we've got it. Wrap your rib cage. The core is gonna be involved.

As always, you want to brace your core, protect that low back. And I'll give you cues. We have a few, um, exercises that actually use the cord. I was gonna say the chord is active in this and have a little focus. Let's go 4.

Come on, 3, come on, 2 and 1 jacket out. Let's go right there. Just gotta get that blood pumping a little bit psych us up. Love it. Come on team, 876543, skip in place right here, take that arm up.

Love it. Go, go, reach that arm up overhead. I love it. 8765, you've got this 43, we're gonna punch front right here, punch, warming up that back. Woo!

Come on team, you got it. 432, hook it around, more back, bring it around. You set upper body, let's go. Come on, you've got it. 432, squat down and up all the way to the floor.

All right team, we are so ready. We're ready. upper body focused. I hope you have some water today. I think you'll be surprised how high your heart rate gets when you lift heavy.

Oh yeah. Let's go. 4. Come on, 3, come on, 2, baby, and 1 and done. Yes.

OK, girl, we got this. We're ready. Block number 1. We're ready, OK. I told Sam today I'm gonna need water.

You don't even have water today. I crushed water before this, so, OK, if I'm gonna make it through this timer is set. We are starting with reverse grip rows. So in the last workout we hinge from our hips, AKA a dead lift, nice long spines bring those shoulder blades together. We did a regular grip row today, reverse grip rows.

Let me put my phone down, my timer. You're gonna pull back now you're gonna get a little more forearms, so you decide how much you can lift. We're gonna come from those reverse grips and we're gonna come right into bicep curls. Then we have some more shoulders, a little bit of core in this. Sequence, so we are ready.

What are you going with? I'm gonna go 17.5. Um, I think I am too because of the reverse grip that, yeah, that's where my brain went. Well maybe we'll see around. I would normally do a 20 for a row, but I'm going this way.

OK team, I am so ready for you. Why is the sound down? OK. My my phone said sound down. I was like, no, no sound.

OK, so you are squeezing those shoulder blades together. You are in an active pullback. OK, we're gonna go 2 reverse grip rows, 2 biceps. Are you ready? We're ready.

2 more. 1. 2 now stand up. 1, slow and controlled. 2, now active hip hinge, AKA deadlift, 2 reverse grip rows.

Uh, back up. To us. Woo! Now I'm going extremely slow. Oh yeah, just to be careful of my joints, you can go faster or slower than us.

Well, if you're scrunching your face, you're doing it right. We got a few less biceps in that round, but next time we'll get more. OK, so we're gonna hold those weights, curl press on the right, curl press, bicep shoulder on the left. Alternate. We start in 321.

Curl press. I could have gone in my twenties. I'm gonna go to my twenties next time. All right. Right here, right there.

Come on. Go, curl, press. Yes. Come on, Carl, press find control. You've got it.

Woo, baby. Come on. Corey is tight, glutes are squeeze. So don't arch that low back. I love that, Sam.

Bend your knees slightly, tuck your pelvis under. Come on, baby, pump it up. You've got it. 321, and done. You need one weight end to end.

We're gonna take that weight. We're going to chop. There's your core single arm press up. ready? 32, so it starts at the right shoulder.

Let's go. It's a rotation in the core rack, press, rotation in the core, rack press. Just a little core action. With some more shoulders. You had to point that out, Sam.

I mean. This first block is heavy on the back and shoulders. Let's go team. You got it. Keep it up.

Now that single arm makes you really core up a call up core stabilizers, right? Because you're loading one side of your body. Give me one more. Heck yes. Ah, you did it.

OK, Renegade row, Spider-Man, little more core in this block. I'm going 20s. This is your basic row position in a plank. You can drop to your knees if you'd like. Double row, so you row twice, the knee to elbow, knee to elbow.

So row. Grow, needed an elbow, need an elbow. Sam has your mods, your modifications. Oh, we got it. Come on, love it.

And again, you are picking your pace. We call this slow and strong just so you feel confident enough to slow it down and go heavy be mindful, be smart. I was thinking about it, Sam. We should call it slow, strong and smart and smart I love using the brain. Uh, right there, come on.

Finish this design. Uh, we got it and done. OK, so I'm leaving my twenties right there. I'm gonna use them in that 2nd round. All right.

Woo, OK, girl, we've got 8 seconds. We start. Let's go round 2 strip row. Is that really 20 seconds? Doesn't feel like it's 32.

Here we go, hip pinch. Let's go double row, double bicep. Let's go. Oh yeah baby, woo, come on. Uh, pull those arms back.

You feel that forearm, yup. Right here. So you hip pinch, nice long spine, shoulders back, row past your hips. Pull it, come on. Oh We got it.

Oh, come on, you got it all the way. Let's do it. Um, and done. Woo woo, OK, curl press. So now you're getting that hammer curl overhead, shoulder and bicep.

Here we go. I got my 20 this time. We're going in 5432, curl press. Holy bananas. It's really interesting how 3 pounds, 22 pounds makes a difference.

Makes a huge difference. It's just the small things in life that make a difference, right? Be smart about the way you curl that bicep. All bicep, no momentum. But the best part is, is if you have, so like I love this 17.5 because at home I have a 15 and then I have to jump to a 20.

I'm like, where's that 17.5, that middle ground? It's like so good though and we tell you guys all the time like for you to go from a 12 to 15 holy banana, that's a lot. It's big to go from a 10 to 12. It's big. It doesn't seem like it would be big.

Make sure you're breathing, by the way, done. OK, we're gonna chop on that other side this time, so. Left hand is the high grind. You're gonna chop, rack, raise. We've got 5432, let's go chop, rack, raise.

Notice how I just stick my hand out to the side for balance or you can put it on your hip. Yep. I like to make sure my car is still active and I'm not carrying my rib cage open, you know, Sam, I always say that like put your hand here. I love that like feel what's going on in your body. Feel where.

Because sometimes if you, I don't know, like everyone learns a little bit differently, but maybe if you like put your hand on it, you, you like learn something about yourself. When you hear us say don't pop your rib cage, we mean don't let it, you know, basically it starts arching that low back and pushing out your rib cage. Yep, come on, go, holy bananas, one more. Uh, right there, OK. Oh, nice work.

You guys, you're crushing it. All right, here we go. Double row, double spider. I'm abbreviating everything today. Spider, Spider Spider-Man Spider ready and go.

Come on. Right there, reach that weight past your hip. Activate that back. Come on. We've got this.

Squeeze that core. No matter where you're at, you got it. Let's go. Keep it coming. Ah You gotta really think about a lot when you're in a plank, yup.

Come on. And that's one of the things about going heavier and slower. It gives you time to think what's happening in your body. Give me 2 more rows, 2 more rows, that's all I'm asking for and done. OK.

Alright team, round 3. Now on that chop, we're gonna split the difference. All right, we'll go about 20 plus seconds on each side, OK, OK. Oh my gosh, we're starting +54. The timer says I was gonna grab a drink, but we don't have time.

Ready and go reverse grip, pull it back. Come on. Right there by. Relax those shoulders away from yours, and women are always talking about I want my arms to look more toned. I want my arms to be stronger.

You gotta do the work, do your biceps, do your triceps, do your shoulders. We're here for you. Woo, this is a perfect workout for you right here and a perfect low impact workout, right Chris? Right. Yeah, come on.

Right there, one more set. We've got this one more set of biceps, friends. Let's finish it. Go. Oh.

That grips straight. You know what? It is that too. Yeah, so much is being done in these, with these heavier weights. The smart.

321, curl, press. Come on, control. Curl press control, love it. And also oxygen to the working muscles, yep, actively breathe. You might hear us breathing in our microphones.

Cause you gotta get that oxygen to those working muscles. You gotta be aware of your body positioning right here because we're pushing heavy weight overhead. You got it. Come on. Let's do it.

All the way, all the way, all the way. Woo! Come on, uh, 321. Ha! Nice.

Chop chop. Right hand is at the top of the weight. What are we chopping today, Chris? Right? I don't know.

You tell me. I know we're putting away the dishes. That's what I say. I love it. 1, let's go right there.

the dishwasher. Put them away. I wish this is how I would load my dishwasher, just throw them in there. Things would break. Although I'm pretty sure I called you the other day, I asked you a question about work, and you, you said, I just dropped a plate.

Oh, I dropped a glass. I'll call you back. I dropped a glass on the floor. Oh my gosh. And my husband was in the other room and he goes, Is everything OK?

You were on speaker and I was like, I don't know, she dropped something. I didn't want my puppy to step on the glass. Come on, you've got this pump that weight up overhead. You are strong. Are we switching?

Oh my gosh, I wish you guys were going an extra 40. Sorry. Oh, you started talking about my broken glass. I know. I'm so sorry, and I lost track.

OK, guess what? You're getting double duty. I got you. Why wouldn't you? Why wouldn't you if you could, right?

We're training for life. Love it. Actually this is one of my favorite moves. I love chops, like twisting and chop. Come on.

Go Almost there, almost there. We're almost even out, I promise. Ah, come on, 43. Give me 1 more, 2, push it, push it, bam, you did it. OK, one more set of rows and Spider-Man, and we move on to the next circuit.

I love it. All right, all right, circuit one, almost done. Are you ready, team? Fire up 4321. Let's go.

Oh, come on. Now when you bring that knee to elbow, you're firing up those obliques. I like Sam's reach. That's a great option. You got it.

Still firing those back extensors. Yeah, a little different, but. Staying on those knees. You could do an option too to do the rows from your knees, so you pop to the toes and do that little Spider-Man. Love it.

Breathe, come on, uh, we've got time to do one more. Go, uh. Uh, come on. Done. OK, so that was block one.

That wasn't so bad. Grab your water team. Maybe we're getting stronger since the first slow and I know I've been lifting a little heavier. That one was a struggle. We were on the struggle bus.

We were riding the struggle bus. How to get that first one in there. Of course we should not be so pompous because we've only done one circus. Let's see what happened. Yeah, I remember what happened the last time.

OK, so last time we put push-ups in. Of block 3. There's still some push-ups in block 3, truth be told, but we're moving the other push-ups to block 2. So we're starting with pushups. Now, you're gonna move your heavy weights underneath.

So I'm gonna take my 20 behind. I like my hands to be on weights for pushups, and you guys know I'm a fan of the tricep push up. Just protect your AC joint and your shoulder. So we're gonna go all the way down and up and then I'm gonna use my chest to move the weight to the outside all the way down and up. I'm gonna use my chest to pick up that 20 pound weight and transfer it across.

You are using. These muscles we will then lay on our back for narrow chest press and fly. I want you to go as heavy as you can and we've got some triceps in this grouping and some more shoulders. All right, OK, this is gonna get tough is gonna get ugly, I think. OK, I'm gonna move this one to the side because I'm gonna use my twenties for my chest presses, OK.

Are you ready, team? All fired up. That's the answer. That's what you're supposed to say when I say, are you ready at home, I want you to say all fired up, up. OK, 321.

Here we go. It is a push up. Then you take your heaviest weight and you cross it. Come on now you guys know we say a push up your chest comes to the floor. You gotta do that full range of motion slow, controlled, move it.

Oh, and Chris, you actually wanna like pick the weight up, not slide it, right? Exactly. That's an excellent point. You could slide it, yes, but the whole idea is to activate your chest and move it, pick it up off the ground. Oh, are you noticing that my push-ups are slowing down?

Oh, I'm tired. Come on. Last one, last one and done. Oh, holy bananas, OK, test fly. Now, I want you, we're kind of making a mess again with our waist.

That's OK. I want you to go heavy, narrow chest press like this, feet are on the ground. Got to move the microphone. Start with your elbows in. We're gonna go up.

Open together and down ready go. Press your low back in the mat up, open all the way elbows to the mat, all the way up, all the way down. Up, open all the way. Woo, baby, huh? This is gonna get ugly.

Those pushups, 3 rounds. Boy bananas. This move right after pushups is brutal. Talk about muscle fatigue, yeah. Breathe people, breathe.

Slightly press that low back into the floor. I'm watching that clock, I promise. Yeah, you got it 5432, done. OK, my chest was definitely on fire, so that is going to uh take a toll. OK, we're going for triceps.

I'm gonna kneel. Sam's gonna stand. Kneeling is a little different, a little harder than standing because you're taking some of that lower body out of the out of the equation. Here we go. What are you gonna use?

Your triceps are so strong. I'm still working. OK, here we go all the way down, all the way up. No, I'm not gonna lie. These are the 17.5.

At some point I might drop to the 15. Do I have them? Yeah, I do. Oh, I'm not gonna lie, I normally do a good triceps with 10, so 12s are good for me today. Good.

See, everybody do themselves. OK, after those push-ups, I don't know if I can, uh, I don't know. OK, I can't talk. I can't talk. I just have to finish this round and see, I wanna get at least one round with these.

Come on team, slow and strong, baby. One more, one more. Oh, done. That was really good. What's your heart?

That was brutal for me. OK, we're going to lateral raises. I'm gonna try to stay with these 17, 0, for the love of God. OK, top of the shoulder, stagger your sands, no, no, um, arching in that low back. All right, we're gonna try it.

OK, 3231. Here it goes. Thumbs are pointing down. So here's what I do when I do that raises. I'll do like 8 and then I take a break.

So I count. I'm just counting to myself. And then I'll just like stop, breathe for three seconds and do more. I, I try to bite it in smaller pieces, you know what I mean? And I stop, I breathe, and then I go for more.

Come on team, go, you're picking your pace. Come on. Notice I'm rocking my body a little bit, but I'm keeping that total control in my low back. 2, come on, 1 more, yuck yuck. It was hard, yeah.

My heart rate is elevated and we aren't doing any cardio. So it shows you if you really work it. OK, push ups at some point I might be on my knees because this is gonna get brutal with the chest lis. 3, the chest and the triceps. Oh, go.

Trust and triceps, all in one. Proofing. OK, I'm already slowing down, so those of you at home, you decide for me to stay on my toes, it's a little slower. That's OK. But that's why we named it this.

It's so strong and smart. You're thinking smart. You're slowing down. We're adding that third. We're gonna have to tell the team to change the name.

Oh, but I'm not going to my knees, people. You got it. Come on. Woo. Done.

OK, right to your chest. You only have 20 seconds to transition. Come on. Yeah, chest and tricep, just one after the other gets really rough. Well, because you gotta use them.

OK, stay starting narrow in 43, keep your back on the ground. 2, here we go. Lift them up, open them, close them, lower them. Up, open all the way. I want your elbows to come to the floor.

So you're getting that full range of motion up. Open back down. Oh, you guys, you are so strong back and chest and uh biceps can usually take a little more than triceps and shoulders, right? Yeah. 00 holy bananas, and you feel those triceps in that narrow grip, right, or that narrow?

Oh yeah, baby. OK, we've got one more here, one more, one more. Finish it, finish it, finish it. And there you go. OK, triceps on the knees.

I'm definitely going to the 15. My arms are shaking. I've got some of that shaking going on. We love it. That means you're working hard.

Don't be afraid of muscle fatigue. I, it's a feeling that a lot of people are afraid of. One, let's go. People are like, oh no, I'm afraid to feel that. Don't be afraid of it.

Do the best you can stop when you get massive fatigue. Oh, this is a crazy circuit. Like we are really going for the. Oh my gosh, nice work. I'm going to have to put one weight down in a second here.

Uh Oh my gosh, I'm dying. OK, 120. 0. Oh, you got it. Come on.

Let's go humbling, just feel those arms just completely fatigued, right? and done. I mean, my shoulder, my triceps. My arms are jello. Collateral raises.

Look at the mess I've made over here. Mine's a little cleaner than yours. I'm like a toddler. It's, it's, it's our personality. It's our personality coming out.

I'm organized, organized chaos. That's what I like saying I'm not organized, organized in her own way. Come on right there. Let's go. You are very organized.

It's just in your own way, right? I know, I know, I am not giving you any. I'm gonna, I'm not. I'm gonna call you orderly. I'm just very, very type A tidy.

OK, here we go. All right, you guys, we're just trying to keep you from freaking out that you're so fatigued. Yeah, come on. We're trying to help each other out. If you hear me grunting, it's because it's really hard.

We were made to do hard things. We're not afraid. Come on team, let's go one more. Go, go, go. Oh.

One more. This is brutal. Yeah, this was a bad idea. It's always a good idea. Now, is it hair washing day?

Right, I'm not gonna be able to hold that blow dryer. You're in trouble. OK, here we go. So push ups, round 3. We are starting in 5432.

Let's go. Oh, this is The struggle is real. This is the peak of the workout. Just think we're like over halfway. You got it.

Oh, come on, focus on what you're doing. Elbows are in towards your rib cage. You wanna relax your shoulders away from your ears. I honestly don't feel stressed in my shoulders. That's what I want for you in a push up.

Let's go. She wants a whole lot of other things to shop. Oh and done triceps. So when you have your elbows going like this in a push up. People always tell my shoulders hurt.

You don't want your shoulders hurting in a push up. OK, yes, I will truthfully tell you what a mess I've made here. OK, so chest, let's go, baby. Let's go. You've got 5 till we start.

4321, go. But I had to get the right weight in my hand. Hold on. All right, girl, we're gonna go up, out. In and down.

Uh. Out In and down, control your weights. Are you breathing? Are you pulling your belly to your spine? Do you have your back slightly pressed into the mat?

You got it. Come on, all fired up over here. All fired up, baby. Breathe. Let's go, let's go.

Uh, I am so fatigued. Go one rep at a time. Go, come on, last one. Yes you can, yes you can, and there it is done, tricep. She said go heavy.

We want heavy today. By round 3. I am literally a noodle right now. The idea of having chest and tricep in a one block, I thought, let's try it. Now I'm regretting that.

It was a good idea. and go. We both are with our twenties. Uh Come on, all the way down, all the way up. Now if you're on your knees like me, make sure you are not overarching your low back.

You could come down here too. Sam, you've got your back nice and yep, tucked. I got belly button pulled in. Oh, my triceps all the way down, all the way up. Come on, all the way down, all the way up.

Yes you can. Let's go. All the way down, all the way up. Done. Yeah, OK.

Now, one more lateral race, yeah. Oh, here we go. What do we got here? 432. Let's finish this circuit samm.

Come on let's do it at home. You can do this. Let's go option if you wanna stick with those heavy dumbbells, you know one arm at a time, great option right here. Come on, come on. What up.

I want muscle. I wanna be strong, grab your metabolism. Keep your body moving for longevity. Come on. Talk to yourself, all those good things.

Uh All right you guys, counting down 87, come on. 4321. Ah She just gave me, she just gave me some side eyes. She was like, what are we doing here? Take a walk around.

Yeah, everybody take a lap. Take a lap. This is an emotional lap. Oh my gosh. OK, that was brutal.

Whew. All right, so. No more push-ups till the very last move. Don't lie to the people. Don't lie.

Bicep. We're going to change some angles. We're gonna go wide. We're gonna go hammer. So for 40 seconds we're gonna change it around, so pick wisely.

Then we're going to do anterior deltoid front of the shoulder, 2 press outs, two knee crunches. So we're getting a little core. We've got a side plank with the lips, so we're getting more core, and then we're ending with beast makers, which is how we ended in the first. Yeah, I have, I have ponytail issues from all this work, um. OK, thank you.

That's what girlfriends do. We help each other. Um, we, we ended slow and strong number one with beast makers. We're ending this one with beast makers too. We can do it.

Here we go. All right, so first one is biceps. Pick wisely. Here we go. I'm going 17.

I know you're the one planning this. I don't know what you're gonna do. OK. Are you ready? We're ready.

32. 1 up for 1, down for 3321, up for 1, down for 321. So this is where you get the gain on the bicep. Any muscle is the lengthening of the muscle. So it's all muscle right there, no momentum, only bananas, right?

OK. Good. Now let's take Hawaii. So, just up to. And down here And up to And down to who.

1 more, come on. Up 2. Yeah, that's hard. OK, hammer, turn up and down. You've got 43, come on, hammer it out.

2. Uh one. Oh, there it is. OK. 2 pushouts.

We're staying on, nope, we're gonna alternate yep. Ready and let's go. Push. Push knee knee. Push Push.

I don't know. Next time I might be with a 15. I'm dying. I'll on my chest. Yeah, chest and shoulder.

Oh, come on, team. I can tell you what I'm not doing tomorrow. Arms, upper body. Uh We got it. One more, come on.

OK. Side plank lift. Here we go. Let's use um our right arm first. We'll come this way.

Use your right arm. OK, so you're going to hold that side plank. If it feels OK, you can put your bottom knee to the mat. Sam's got you covered. Yep, lift and lower ready and let's go.

You lift, control it, you lower. Now when you lift, don't go past your midline. Hold it there, bring it down. Bring it up and hold. The whole core body is working arms, shoulders, back.

It's intense. Come on. By the way, I'm shaking. My supporting arm is shaking. Come on, let's go.

You got it. My core is feeling it. Come on, you've got this holy bananas. Come on, we've got one more sam. Let's do it.

Let's go. Oh peace makers for the win. This is just like picking a scab. It's brutal, a sore one too. OK, so row, row, push up, push up, row row push up push up first.

Get it out of the way. Push up row row stand up, press in 321. So follow us. You push up you double row. Now you're gonna jump your feet wide around your weights or you can step them curl press.

You could do your feet narrow if you prefer. It's up to you. Push up, throw. Come on. Bring those feet wide or narrow, curl press.

It is the whole body, baby. It's a beast. It's a beast. Let's go. Come on.

We got it. One more. If I remember the first round, we fit 4 of them in. I think you're right. If we slow down a little bit, maybe not.

And done. Oh. Oh yuck. That one got my heart rate up there. Yeah.

So some of the members said it's great to see you guys fatigue, dying. This is real life. We're doing it with you. We are dying. My arms feel like lead right now.

Let's go. I gave you 10 extra seconds, then you were supposed to have 5432. Let's go up 1, down on 3. You can count them at home if you'd like. So muscle fatigue is like that feeling of I don't know if I can do anymore and it's for a lot of people like I've said, it's scary.

They're like I'm afraid to get to that point. Don't be afraid, but that's why we work on strengthening our joints so that your muscles can handle it. You have to have good strong joints to be able to move your muscles like this. Come on, OK, now take it wide open. And close And open And close and then this time, let's do 3 hands.

You got it. 3. Uh Oh, OK, I'm for sure doing 15. Are you sticking with yours? Oh yeah, so that used to take down.

You want my fait? Sure. That's what friends do. We share, we share 321. Right there, go.

Go right there. Oh! Yeah, it still feels heavy. It's humbling because I thought the 15 is gonna be a relief. Yeah, there's gonna be light.

No, she's not wrong. Come on. Muscle, my friends, muscle is where glucose and insulin are regulated. Muscle keeps you moving into your old age. Muscle's good for brain, doing strength training is good for your brain health.

Absolutely. That's what we done so strong and smart. Yeah, we renamed the workouts. Slow, strong and smart, my friends. Here we go.

Other arm. Let's go. I'm flipping. 3. 210, right there, be smart as you lift.

I don't want you to go past your midline. What do I mean by that? Keep going. What I mean is when you lift, don't whip it behind you. That is too hard on your rotator cuff.

Bring it straight up and straight down with control. You have to be very aware of your body in space. Yup. Let's go right there. Now that supporting shoulder, nice and strong, don't sink into your ear, right?

Come on, let's go, baby. Woo. And one more, one more, one more, lift it, lift it. And done OK, this man. OK.

Right, this is where we push. Oh, all right. We have 5 seconds. Come on team. 321, all the way down.

Right there. Come on, now you can jump your feet narrow. I jumped my feet narrow this time. That is really preference and how it feels on your back. Let's go narrow or wide.

Heck yes, you got it. Come on, it all comes together. Uh, this is a total body move. Yeah. Guess what?

We're gonna fit 4. Let's do it. Let's do it. Well, now I'm thinking for round 3 we have to do 4. Absolutely we can't.

Just 3, there it is. OK, my friends, we have arrived. Oh, last time. This is our last block, our last round. Catch your breath.

Biceps, friends. Are we still friends? Maybe. Here we go. 4321.

Let's go up. OK, guess what, you guys? You can do this. Can you give us 4 minutes? That's all we're asking for.

4 minutes to finish. Come on. Right there, right there, right there, right. One more slow on that way down. OK, open to a W.

We'll go too wide, slow, slow, slow. And then let's see how many hammers we get. All right. Let's go up and down. Let's do 3 more.

This time we'll do 43. Come on, 21 more baby. 1. There it is. Oh Come on, we got it.

I'm not, I'm not gonna lie. I'd like a 5 pound blade. We got in the back. Here we go. Uh, uh, don't give up now.

You've made it. Hm. Still keeping that tempo control. You know, when you're heavier, I don't want you whipping the weight. I want you controlling the weight, right?

Yep. Got to think about it when it's heavier. Bree. Oh, come on. Finish it, finish it last one.

All right team Are you returning my weight for me? Thank you. Such a good friend. OK, here we go. Oh, we plan, we're splitting this one.

OK. Sam is gonna make sure it's split in half. OK. Let's go on the right arm. 5432, let's go.

I got you. So we're gonna do. 2, let's see how many we're gonna do on this side. Let me think about it. 3 nice and controlled.

Before we're gonna go 6 on this side. Are you ready? All right. Bye. Come on team.

6. And switch, OK, that was perfect. All right, here we go. Lift those hips, get that extra cord one. Come on baby.

2, got it. You can go slower, faster, remember, this is your workout, own it. we've got one more. We've got one more. Come on up.

OK team, who heck yeah. OK, so just because we can, we're doing 4 beast makers. I thought you were gonna say something else. Is that what I was gonna say 5. I really did.

Guess what? Now that we said it, we're doing 5. It's your fault. I'm sorry. It's Sam's fault.

I love you all. Send her a DM. No, don't send send Chris a DM. 321. Let's go.

Let's go. 5. It's the perfect number. Come on. Oh.

Oh, so good team. We can do this. We can do this. Like you said, choose your heart, right? Yep.

Come on. This hard right here helps you get through other hard outside here, right? And that's why I love working out in the morning because I'm like, if I can do it now, I can do anything I can do anything. OK, I'm feeling it. And you can all thank Sam.

You're welcome 5 all the way. I'm gonna get a lot of DMs on this one. Oh, that my friend was slow and strong. #4. Nice work.

Oh my gosh. Do you realize that we did 13 beast makers? Oh my God, who is she? Who is she? Lucky number 3.

I am so proud of you guys. We are going to come down to stretch. So let's come this way first. We're going to come into our reverse tabletop, open up through our chest and shoulders. If your arms are shaking, this may not be your favorite right now.

Let's see, we're gonna stretch out the upper body right in slow and number one, I stretched out mostly lower body because I think I was delirious. I think I was delirious at the end of that one. She said before this one, Sam, make sure we stretch the the upper body. I said, OK, open up that chest and heart, lift those hips. Oh I love it.

And then come back down. Now, back to that puppy pose. I love child's pose, you guys, we do it all the time, but puppy pose, when you get that butt up in the air, you can press a little bit more into the shoulder joint. And to the rear doubts, do you feel that? Um, so good.

And just like we did in the beginning, we're going to thread that needle. Just thread that needle. Oh, palm faces up, doesn't that feel good? Oh yeah, Press into that shoulder. Oh my friends, you crushed it.

You did such a good job, right? Crushed it at home. Thanks for doing those 5 peacemakers. Come up. Let's just get those triceps right here.

Oh. Yep, we'll do those wrists too. You know, one of the things with heavier weights is grip stretch for that forearm really gets it. Like normally I wouldn't need that stretch, but I'm kind of need that right now. So let's get our wrists too.

And forearms. Here we go. Bring those hands down. Try to turn the fingertips towards your knees, and then you just kind of sit back a little bit. Now, everybody is different.

You see where it feels OK for you. I can feel pulsing in my foot. That was a lot of work, friends. You did great work. Oh, OK, let's come into a forward fold, stretch out those hamstrings in your low back and take your hands, interlace your fingers and get a nice stretch through that chest, chest expansion.

So good. Roll it up one vertebrae to time stack them all the way up, my friends. Give me one side stretch. Holy bananas, so. So proud of you guys for trying to heavier weights.

You do you own the workout. It doesn't matter what Sam and I are lifting, doesn't matter, but it is motivating. I love in the Facebook group how everyone talks about how they're getting stronger. Well just remember like you're day one. To be so different than day 28, you know, 40, like if you do this work out one time and it feels super hard, come back and try it again and it'll feel hopefully better the next time.

Now do not operate a motorized vehicle right now. Do not operate motorized vehicles right now. Let those arms recover. Have a great day, Jonah. Join us for the next slow and strong.

All right, we'll see you.