GOLD Time Drop Strength 3

Hey, hey, get healthy U TV squad. My name is Tara and I am here with you today for time drop drop strength number three. And I've got the lovely Shannon with me today. Hello, I'm so excited. This is gonna be super fun.

So I did number two, I think Shelly did number one. This is a fast furious 30 minute workout. So we've got two circuits. Each circuit has four exercises. So time drop strength, we're gonna work.

Our work to rest ratio is gonna change throughout the workout. So we've got 40 seconds of work, 20 seconds to rest and we do those four exercises. Then we go 30 seconds of work, 15 seconds to rest those four exercises, 20 seconds of work, 10 seconds to rest those four exercises. Move on to circuit two warm up, cool down and we're out of here. Nice.

Sound good. I love it. So this is just lifting. This is just lifting. So it's low impact strength workout today.

Got it. Ok. So there's no jumping. You're gonna need a couple of different sets of weights. A max.

We will go to the floor. Um, and that's really kind of about it. All right. All right. All right.

Let's get started. OK. Feet, hip with heart, take a big inhale, exhale, roll those shoulders back and down. Nice work. Come on a couple more.

One more. All right, let's pedal those arms back, opening up that chest. So we are going to do, like I said, all of those strength exercises. They are gonna be compound moves though. Good.

So our heart rate is going to rise through some of our power moves. Let's reverse those arms pedal, right. So make sure you're going heavy, making sure you're challenging yourself. You're gonna be the one that kind of picks your pace, your tempo and the effort that you're putting in today. All right.

Take your hands to your thighs. Let's CC round all through that spine flatten that back, scoop that belly flatten it back out a couple more. Last one. Roll it all the way up. We're gonna take our arms above our head and we're gonna forward f take a nice stretch to the back of your leg.

That nice and good wave that tail side to side. Walk your hands over to the right side, nice work. Walk it over to the left side and then center it up. Walk your hands out to a downward dog. We're gonna peddle out those heat, warming up those calves, pressing those palms into the ground.

Some rows we're pushing, doing push ups today. Squats, lunges, all the things all the body parts, all the body parts come to a nice plank position, shoulder stack over wrist, bring that right foot to right hand. Runners lunge, sweep that arm to the top. Rotate out that wrist. Now you're gonna take that hand and put it on your head and you're gonna tap elbow to elbow.

So twist elbow to elbow three times. One, two, three makes work, clamp that hand down and just move back and forth into that runner's lounge. Waking up. Anything else that feels sticky this morning? Well, really, whenever you're doing this workout, right.

Take a step back, we're gonna find that high plank again. Find that left foot to your left hand. Sweep that arm to the top, rotate out that wrist work. Take that hand to your head, elbow to elbow, listing three, two, one. Nice job.

Plant that hand down. Wake up anything else that's feeling sticky and step back to that high playing position. We are going to drive those knees down the center right knee, left knee, firing up our core, firing up our chest. Come on. Nice slow mountain climber.

If you're ready and you would like pick up your pace or you stay right there with Shannon. I got you. Come on, drive those knees. You've got 87 54321. All right.

Walk your hands back, roll it up one vertebra at a time. Roll those shoulders back and down. Let's get a few squats in there. Ok. Fly down and up, down and up, trying to touch those elbows to your knees work.

You've got four, three, 21 all the way down. Hold it right here. And that nice squat position, roll those shoulders, back, chest is lifted, firing up those quads and those boots come on, pulse up and down. Tiny little pulses. You let's go.

321. All right. Let's just shake it out. A little jump rope right here. Nice work.

Now we're gonna do a few lunges to warm up those lunges. We are lunging today. All right. So our first block really has a lot of squats. Our second block has more lunges.

Ok. Awesome. You've got 321. Right leg goes back, right leg goes back now, left leg. It's nice work.

Come on way to go. Team. You got four, three two. Hold it on the right one. Pulse it here.

Pulse 4321. Reach forward. Drive that knee drive, drive. You've got 654321. Which side left foot we're gonna hold it here in Pulse right here.

Pulse four three. Keep your core tight. Two one. Now. Reach and pull that knee to your chest.

Come on, Got it. 4321 and shake it out. All right. We, we warm. Oh yeah.

All right. Let's get rocking and rolling circuit 1. 40 seconds to work. 20 seconds to rest. First exercise.

We've got a narrow row, a wide row and then two swats. All right. Ok. So it looks like this. You go narrow, elbows, go wide, then you stand up and you've got two squats.

Ok. Got it. 40 seconds to work. Ok. We got this team.

All right. Here we go. I got our timer and we're on in 321. Let's go wide row. I'm sorry, narrow row wide, row, two squats.

I'm on hinge forward forest tape. So elbows go back, then elbows go wide. Nice work engine forward row row. Stand it up. Two squats.

You got it beautiful. Come on 13 seconds. Using your back core tight. Come on, give me one more set, narrow, wide. Stand it up.

Two squads. Awesome work. Next, we're gonna squat with our waist rack up here. Right. We're gonna squat and then we're gonna press That's where we're gonna start.

We're gonna maybe play around either both arms one arm. Right. See, we got five seconds. Catch your breath rack those weights. Here we go.

Take a squat. Ended up press 4321. So here's a bit of a power move. If you will. You want to add a little hop bending those knees.

Press right. Yep. Oh, I did five. That's all right. I got 321.

Let's go. Come on squat. 40 seconds. 20 seconds to rest. You got it.

Come on, five seconds. Arms above your head is gonna raise that heart rate co is tight. Oh, my gosh. Can I not count today? You guys, here we go one more squat and we're out.

Hello, by the next round. Uh, I'll be able to count to four. All right. Alternating curtsey lunch. You need one weight or you could go two medium weights, an alternating curtsy lunch with an overhead trice of extension.

Then the other side. Ok. You got it. Here we go. Three seconds.

Two, one. Let's go. Heresy lung. Nice work. Relax those traps.

Yep. To get to the floor. Elbows. Nice and close to your head. Smiling makes everything better because you're having fun.

Yep. Yes, you are. 16 seconds. Yep. You burn.

Then we are gonna go to the floor in a playing position for our fourth exercise in five, four court state. 21, set it down. You've got elbow to knee, elbow to knee two push ups, elbow to knee, elbow to knee two. Hello? 40 seconds.

All right. We got five seconds and we're on each time our rest is gonna get a little bit shorter and our work gets a little shorter too. Ok. Here we go. Right.

Knee to elbow, left, knee to elbow two push ups and I'm doing mine on my knees. Love it. Oh, boy, guys, this one's gonna burn here. It sure is. Boy who came up with this?

She snapped this one right in, didn't she? Come on? I'm gonna have to drop to my knees, these plants on the floor here, we don't want that. No. Do one.

Push up on my toes and one on my knees. Come on. Five seconds. You got it. You got this, uh?

Oh, all right. Stand it up. Now we got 3015. Ok. So 30 seconds of work.

15 seconds of rest. Right? All right. Here we go. Take a sip of water.

Same for exercises with the rose. We start with the rose. Ok, here we go. 321. Hinch forward, wide row.

That is like a tongue. I'm like a wide row. What? Come on, make sure you're breathing 11 seconds. So you pick your pace.

We got your time. One more set. Come on, you got it. If you can. 321 rest.

All right. One squat four push presses. You got the option to alternate or maybe you go both arms at the same time. Yeah, you do. You all right, here we go.

54321. Squat. You can press one or both at the same time. All right. There we go.

I can squat squat and count. Can she do it? I don't know, guys. Come on for looking good. I'll see you in 10 seconds.

You got it. Come on. 321 rest alternating courtesy lung overhead tricep extension. Yes, we got this. Here we go.

Five seconds. We're going to the right. 321. Let's go. Oh my goodness.

This is a lot of triceps. Here it is. Relax those shoulders, keep your chest up if you're breathing. Come on, my legs are going. Yep.

Triceps are burning. Core is tight. Yeah. Why are my triceps on fire? Um, because this is a lot of triceps.

All right. Elbow to elbow, two push ups. All right after those triceps, this is, uh, that was really smart planning on my part. Yep. Here we go.

Three actually was very purposeful. 21 elbow to knee, elbow to knee Anita elbow, I should say. Come on, keep breathing. Looking right over the tip of your nose with that head and neck in line with your spine. Love it.

Yeah. Oh my goodness. Can suck everywhere one more it. Nice work. Team.

All right. Fast and furious. Now we're down to 2010. Wow. Yeah.

So basically 20 seconds to work and we transition, got it. This one's gonna fly by it will. Then we move on to circuit too. All right. Take a sip of water.

All right. You ready friends? We're ready. We're ready. Heavy as you can remember.

It's less reps this time. Shorter amount of time. Yep. Ok. So you go your pace, your tempo.

Here we go. 321 row row. Bring it up. Two squats. Do it again.

Ro Ro ended up seven seconds by, come on row row, stand it up and squats and you're out. Rest. Four squats. Four push presses in 4321. Let's go.

Squat 43. I'm going to two arms at a time. Here. Come on. 4321.

Go. Yes. Come on looking good. You got it. Raise your heart rate.

Last squat. Come on 4321. Triceps. Team five seconds. Here we go.

321. You're on her lung. Boy, you got that. Yup. Come on.

Come on five four. Breathe two One. Who put it down? Push ups. Need to elbow, need to elbow, fresh up, push up, knees or toes.

I might be on my toes. Hurt my knees. Here we go. 321. You need a elbow.

I need a elbow. Oh, I'm gonna try my toes. Come on. It's only a few of them. Right.

That's right. Oh, you got it. Come on seven seconds. One more. Who?

Beautiful. And you're Oh, yes. Nice work. Team out of the next circuit. All right.

Nice job, Shannon. Holy. Hello guys. Love it. Circuit two.

All right. So now we move back to 40 seconds to work. Yeah. 20 seconds to rest. Four different exercises.

Yep. Totally new exercises. And now lunges rather than squats. Squats. See, I did it.

So everyone happy. It's a smart one. You're so smart, smart cookies. Ok. So we're gonna alternate each leg, but our biceps are gonna stay the same.

OK. So it's four pulses, four bicep curls. Then we stand and then JT it. OK. Then we are gonna alternate lunges with a weight underneath cast, lift over our head.

Ok. Ok. That's where we're going for exercise too. So we got 40 seconds of work 10 sec or 20 seconds of rest and we're gonna get going. Ok.

Ok. I gotta catch my breath. Here we go. 321 right foot forward. 34321 game of counting four.

Not your today. 21. Come on 4321 and switch. 432 one. Stand and switch.

Got it. 4321 stand and switch. Come on 43211 more set. Come on Rest one weight down. All right, you l you pass that weight, you bring it over your head.

All right. Doesn't matter which I'm gonna go inside and outside and then lift so whatever lights on the floor, we're gonna press that arm off. Yep. Yep. Exactly.

Got it if we can. Right. If we can. Yes. Otherwise maybe a towel.

But the trick is you gotta get low pass that weight underneath your. All right. Here we go. 321. Come on.

Hello. Hello, I five. So instead of lifting, if you need to, you could tap that foot. Right. Add an element of balance.

Yeah. Works. Got it. Hold on nine seconds. Yeah.

Two 12. All right in there. We got it in there. All right. Lap lunge with two straight arm.

Press back. Ok. So we alternate the directions we're going in that lap lunge and then we're hinging forward and pressing back with straight arms. Wait two times, two times. Ok.

That lunge and two press backs. Here we go. Three to the right one. Let lunge two plus that one, two. Now to the left, one, cut the right one, two.

Now to the left. Come on. Nice work. Chest is lifted. You're staying hinge bar, but your chest is lifted.

Get low in that leg. Your glutes, not your back. 13 seconds. Come on. Got this dry shut to burn in.

Y 543, 21. Rest. Now you need your back. All right, we got a full body roll up with a Russian twist. Awesome.

OK. So we're gonna face this way. You can pick one or two weights so full body roll up and then you're twisting 4321. OK. Got it.

I'm gonna do it. Not weighted seven ounces. All right. Here we go. Roll back.

Roll up, twist 4321 set up to roll back. Roll up, twist 4321. You have your spine on a piece of Velcro. Each time you roll up and you roll down. Yep.

You're peeling that spine. Each vertebrae off the floor. Come on eight seconds. I mean, 541 more. Roll up, roll down, roll up.

All right, good. We move on 3015. Same for exercises. Sip of water. Move your mat.

Ok. Just set them off to the side. Here. Right here. We're gonna set it off to the side.

We'll be right back at you. The bicep curls with your alternating lunge. Yep. Here we go. And here I gotta find it.

Three B finger. Do not press, play 321 right leg forward. Come on 4321 stand and switch. It does not matter which arm you start to curl with since you're trying to follow me. I'm just kind of picking an arm and they're both anyways.

Exactly. I'm on four. Smile. Staying low. Keep breathing.

Come on. Come on. Got it one more. Yes. 321.

But that one way down, you've got 12 seconds a line with the way pass. All right, here we go in L pass. Press and San Switch London pass, press and stand long gym, pass that sand. Come on. You gotta get low and low with those legs.

Not your chest. Right. Don't just bend over. Right. Nope, I need you to use your legs and get low.

290 degree and go think about that with your knees. Come on three or just highlight. You got 5321. I live three. Sounded better.

All right. LA L two arm straight. Press back. You got nine seconds. We're gonna go to the right 4321.

Let's go that line. That one at lunch one to relax those shoulders. Yep. Go. Team gather this 15 seconds.

You are awesome. Yes, you are. Ok. Come on. Core is tight.

Come on. Come on. Who? Burning one more? It's burning and you're out.

All right back to the floor. You got 10 seconds. You roll up, you twist 10, 54, Let's go roll back, roll up, twist Try to reach as far around you as you can twisting through your trunk, right. Using those obliques on those shoulders, both shoulders, each direction. Yep.

Eight seconds. Come on. You got it one more. Roll back, roll up and you're out. All right.

Awesome. 20 ten's team. Who the best true diva of style right here. 20 seconds of work. 10 seconds of transition.

And Sam and I talked about a few other classics together. Mo 10 ft. That's what we mean. Right. Oh, yeah.

I mean, don't look at me and try to figure out what we're doing because we've already done it now twice. You know where we're going. Ok. You know the drill, you know the drill. All right.

We got my weight. I gotta move my bicep curl. That's what we're doing. Here we go. 321.

Let's go for, you're not gonna get as many reps in as we have in the past. So you move your pace, your temple. Come on, you got five seconds. Oh, come on and you're out. All right.

Alternating lunch pass with a weight. All right. Here we go. 54321. Let's go pass that weight.

Yep. Set yourself up. We use your core. Keep breathing. Yep.

Other arm can be out for counterbalance. Yep. Let's go. We got LAT lunch straight arm press back on deck. 321.

All right. Pick up those weights. That other weight. L two straight arm back. L two prospects.

Nice work flat lunge. two straight arm. Press X. Nice work. Come on breathe.

You got it one more. Yep. And you're out. Find that match. Find that roll up.

We are at the finish line team. We are. Ok. Here we go. 321.

Roll back, roll up, twist, 4321, roll back, roll up, twist There we are. Come on one more. One more. Roll up, roll back, roll up and that, this is a rap team. Nice.

Nice. That's right. All right. Way to go finish. We finished two circuits.

40 2030 1520 10. Just like that. 30 minutes. Getting all the body part we did. All right.

Let's sit out in front of us, see it out in front of us. Sit up nice and tall on those six bones. Raise your arms up above your head and try to reach for those toes. We're gonna get those arms too because we were in today. Thanks to our team.

So proud of you. So nice sometimes. When you just need a quick strength workout that still raises your heart rate. Yep. You get to pick your pace, your tempo.

I love the time change of the work to rest ratio. It's a little spicy. And you get the feel of those exercises because you get to repeat them. Yeah, you make your form better. Maybe even go up and wait.

Yeah. As we go because you're going down in time. Oh, I love it that you could go up and wait. You're hitting all of it in 30 minutes. It's a great workout.

I love it. Nice work team. Alright. Let's come to our toes. Let's open up those pits as gracefully as you can side to side.

Let's raise those arms above her head, standing all the way up, toes forward, grab that right arm, bring it behind your head. Give that tricep some love the switch other arm. Awesome work today team. Let's press those hands behind us. Let's open up that chest.

You can drop forward and bring those arms up and over your head and let those arms hang. Shake your head. No. Shake your head. Yes.

Soften those knees. Roll it up one vertebrae at a time. Take a big inhale, exhale. Give yourselves a round of applause. You guys were awesome.

Thank you so much for coming team. We'll see you guys next time. Bye.