GOLD LIVE Class: Pyramid Power Plus 5 (Single Sided)

Hey, hey, Get Healthy U TV. This is Chris Freytag and we are live and alive today. We are. We are. How are you today, Sam? Good, how are you? Okay, I've got Sam with me today. We are doing Pyramid Power Plus number five. Five. I think. And what's going to make this one different today is, it is single sided. What does that mean? It's unilateral moves. So we're going to do things that really focus on the right side of the body and then we'll do it on the left side of the body. Don't worry, we're going to help you go from right to left. We were free-thinking about this, and in a pyramid, when you build, we're naturally going to start exercise one on the right, but then we'll start exercise two on the left, but at the end of the pyramid, it'll all come out in the wash. You will have done four of each exercise on the right, four on the left. So don't panic about which side you're on right? Now we're doing a lateral unilateral, and we're going to be moving slower. This will not be as cardio focused as some of the other pyramids. We're going to be doing some good focused weightlifting. So we're starting with our fifteenths today. We both have a 12 just in case we need that. But I want you to really focus on picking up that heaviest weight you can, you could keep this whole workout low impact. There's just one or two things where we've got a little hop in it, but I'm going to show you the low impact so that you can feel confident that this whole thing could be low impact. Are you ready to go, girlfriend? We're ready. We are ready for you at home. Let's do this! All right, deep breath off, inhale up, exhale down. Ah, one more, right here, good. Now let's just roll the shoulders back. Roll them back. Beautiful. Get the tension out of your neck. Ah, sometimes after, you know, sleeping funny or whatever, it just feels good to release that tension. Yeah. Give me that right arm and just give me a figure eight. We want to loosen up that shoulder, get that shoulder joint ready for what is to come, right here, so big figure eights internal external rotation. Now the other side right there. So someone asked us, Sam, how do you guys always wear the same matching outfits? Well, Sam and I have a lot of the same tops. We do. But we always text each other the night before. What color should we wear? Right? What color is clean? Okay, here, done. Give yourself a couple of big hugs. Awesome. We're going to squat down. Just hold it down here. Squat down. Just get into your hips a little bit. Rock around a little bit. Hands here. Take one arm, and roll your wrist. Then come to the other side and then lift. Rotate through that ribcage. Good! Take your hands here. Walk back right here. Give me a spider-man. So you take one knee to elbow, one knee to elbow, then walk your feet in and roll up. Yeah, just a lot of joint stability stuff right here. Okay. Squat down, right there. Hip rock a little bit. Feels good, doesn't it? Yes it does. Take your hands down. Open up. Roll that wrist. We're going to be doing some planking today. Yep. Others side, roll. Beautiful step or walk back, however it works for you. Give me a spider-man. Knee to elbow. Knee to elbow. Walk it in and roll it up. Beautiful. Okay, this time we're going to come down all the way down hip rock a little bit, we'll take it right back to a down dog. Okay. Hands here, take it to a down dog. Now push those hips in the air. Press those open armpits towards your thighs and bicycle your heels. Bicycle those heels so that you're going back and forth on those heels. Feel it through your calves. Feel it up the back of your legs. Four, three, two, pull forward to your plank. Give me a runner's launch. Right there. Right there. Open up that hip flexor, stretch. And then the other side. Ah, this is truly my favorite warmup stretch. I agree. If I don't do it, I'm like, wait, I miss something. One more each side. Come on right there. Beautiful! Other side. Excellent. Okay, mountain climb down the center. So we're just going to pull one knee, and then the other, shoulders are over the wrist, abs are tight, just pick it up. Pick it up and go at your pace, drive it in. And what you should feel is as you are pushing off, again, activating those calves, activating those hamstrings, keep it going, keep it going. Four, three, two, walk your feet to your hands, right here roll it up. Good. All right, let's start to get moving a little bit. Squat down, down, up, down, up. Right there. Drop your booty lower than your heart. So hips below the heart. Heart below the head. That's what we always talk about in our squats. Yep. Woo! Right there four. Yes, we can. Three. Come on, baby. Two and toe touches just here. Just opposite toe touches. Right there. Right there. Long hamstring. Good morning hamstrings. Four, three, we've got this, two. We're going to lunch back on the right leg. Let's go for three, two, one, bring it in. Three, two, one, again, three, two, one. Last one. Right here single leg deadlift. We're just practicing these. We're not actually doing these today. So again, just to get into that unilateral motion. Right leg goes back, come up. Ooh! Hold your balance. Find that balance. Start to work on those core stabilizers, right there. It's like a tip over or a modified single leg deadlift. One more on this side. Man, I got to really call those stabilizers up today. Right! Okay, outside. Let's just do it. Down, up. We got it, down, up. Holy moly. One more. Go girl, woo! Find that focal point. That often helps. Right there, good. Jumping jacks, let's go. Right here. If you are keeping this low impact, you know what to do, keep those hips, hands going hips to head, right there. Yes, we can today. Alive, live and alive. Alive and alive. Live and alive. That's our thing today. Let's skip in place. Here we go. Skip, skip, skip. Yes. You just lift that leg up. Stretch. I love it. Come on, four. Yes, three, we're going to do wide steps starting right then left. Here we go. Step, step, pull it in. Right there. Just getting that heart rate up a little bit. Jumping jacks, here we go, for eight, seven, six, five, four, three, skip in place. Here we go, eight, seven. Come on. Lift that knee. You got it. Wide steps. Here we go, hup, hup, hup, hup, four, three, two, and done. Okay, that was quick warm up. Love it. We got to get moving. Take a drink of water. Okay. We're starting our pyramid. Okay, so good news, bad news. I'll start with the bad. We're doing a burpee. It's not really bad news. We're starting with burpees. Good news, no pushups in this workout today. We are doing a unilateral chest fly, which is so hard. That's going to come at the end of our pyramid. So get ready for that. So starting with our burpee, single arm, high pull, you're going to be pulling with the right arm the entire time. Burpee, you can either walk it back or jump it back. Get low in your squat. Booty down high pull. Put it down. We're going to stay on that right arm. 30 seconds. You'll like an honest instructor? We do! Here we go, three Sam, you start us off, two baby and one, go, I'll join you. Yep. You got it. Here we go. Slow it down if you need to, go faster if you'd like to, your speed is up to you. We're not going to the beat of the music. So you're in charge of what you're doing here. Low impact friends, I'm going to show you. Step it back. Go ahead, Sam. You look faster than me. I want to show our low impact friends, that they can stay with it right here. If you're skipping the burpee and only doing the high pull, good for you. Three, two, done. Okay. That's a good way to start us off. Oh, that is a good way to start off. All right, second exercise. You know on this pyramid, we build up to seven exercises. We come down, so it's a narrow squat. Squat, curl, hammer curl, reverse lunge on head press. Lots going on. Staying on this side. We start with the burpee high pull 'cause that's what we do. So left side now, in three, two, one. Here we go. Exercise one, squat high pull. Ooh, come on, right there. Think about it. When you only have one weight in one arm, you have to keep your core stabilized. Keep your shoulders steady, east to west. You got it. Little humid in here today. It is hot . So hot! It's getting hot here. Come on. Let's go, three, two, one. Pick it up. Narrow squat. Here we go. Down, curl, right there. You can take your opposite hand for counterbalance. You can put it on your hip. What feels better. Let's slow it down just a little bit. I want you to really dig into that lunge. Hammer curl. Woo. Huh? Feeling it! Come on, we got it. Single-sided exercises. Go, boom, yeah, done. Exercise three coming at ya, side lunge. Little hop if you'd want, deep side lunge, pull it up. Hop on one leg or lift. I'll give you that low impact option, friends. We've got this, we're back to the right side. To the right side. So don't worry, we'll make sure that you have one, four times on the right, four times the left breath, starting in four, three, burpee two, one go. Go back to that right arm, right there. I got to pull my mat back sliding away from me. Uh oh! Right there. Go! Come on, right here. Woo! Come on, go, right there. Ah, you got it. Go 14. You got it. Go. Woo! Come on five, four, three, two. Squat curl, right arm, narrow squat. Squat, hammer curl. Now that same leg presses back. Sam, which foot is your foot where it's hard to lunge? This one. The right one. This one. Okay. She had foot surgery. How many months ago? We're looking at seven or eight. Seven or eight months. So everybody patience is a virtue. Yeah. We hear from people all the time, oh, I'm injured. I wish you would heal tomorrow. You know? Sam still. I'm here to tell you it doesn't, but you just got to work with it, right? You still modify those lunges. Absolutely. You've got three, two, one, side hop. Here we go. Side lunge, pop, right on. I'm doing the low impact right here friends, right there. How fast you go, how deep you go. You bring your attitude and effort. That's what you bring to the table today. Come on team. You got it. Get down there. Get down there. Feel it in those glutes. Let's go. I've got this leg glued to the floor. This is your low impact option right there. Come on. Come on, push! Three, two, one. Woo! That's three exercises. That's three exercises. Ha! Okay, this next one is the most complicated of everything we're doing today. Uh oh. So we're starting on the left side for this one. Yep. We are going to row. Now, you're going to put your opposite foot through. Sit down overhead press, pull your body back up and around into that plank. Holy balance. Holy bananas. We're going to help you. Holy bananas. Okay. Burpee in three, two, high pull, one, start them off Sam, go! I got you. I'm talking too much. I need water. You need water. You got it team. Find that little squat. I'm joining in girl. You got it. We are on the left arm? Yep. Okay, here we go. Keep that core tight. Woo! You know what I still haven't figured out, this is total side note, how to do my hair for these workouts? It's up in my face. Female problems, right? How to get your ponytail out of your face. Out of the way. Come on, three, two, one. Narrow squat, hammer curl, reverse lunge. Focus on form right here. Narrow squat. Go. Now I'm trying to go as deep as I can in that lunge, booty below the heart in your squat. Go as deep as you can. You got a team. Come on. What do you think, Sam? Feeling good, feeling strong. Yeah, those arms are going to fatigue. Yeah, talk about that. Three, two, side lunge. Go. Now you dig deep into that glute. I'm going to slow down and go low impact. Sam's going to pick it up at a hop. So we've got everybody covered. Everybody's successful. Just worry about you. Yep. Go. Woo! You should feel it in this butt cheek right there. Go, arms above the heart to get the heart rate up. Yes, you can. Yes, you can, push it. Push it. You got it. We're going into those renegade rows in three, two, weight is in your left hand. Yep. Here we go. Row. Now sit through with the opposite leg, left hand to the sky. Go back to your plank, row. If you have to watch this a couple of times, feel free to do that. It is a new move, I know. Go, single-sided fully bananas. Hello core. Hello core. The core of muscles to get from here to here, right? Yep. Three, two, one more row, woo! Bam! Oh! Holy bananas is right. Right in the middle. Live and alive, baby. Okay, I'm going back to the right side. Squat, overhead, tricep. So wide squat this time. Give me a nice deep squat. Bring that arm up. Stabilize it. Got to stabilize here. Stabilize your serratus anterior, one tricep right there. We got it. When you do everything with the right arm. That's cool. That's a lot of balance. So a lot of core exhibitions in this whole thing. In three, two, burpee high pull, go. Go, burpee high pull, we've got it, go. Back to that right side. You got it. Woo! Come on. Yes, you can today. Yep. Ah, yes. Remember what we said? Our other new motto, you don't have to look pretty, you just have to be proud. Yep. Right? Four, three, two, squat curl. Here we go. Narrow, balance, side to side, east to west. Curl, lunge. Right there. Squat, curl. Keep your elbow in tight. It's a hammer curl, right there. Opposite arm for counterbalance. Keep going. So when I say keep your shoulders steady east to west, what we're trying to do is avoid this, or avoid this, or avoid this. You are nice and steady across with that unilateral movement. Four, three, two, side hop. Here we go. Lunge, pop. Go! Go, Sam's going to take it off the ground. You got it. Low impact. Look at this. I've got my leg down and I'm still feeling it. I'm still feeling it. Pushing through my glute. Reaching overhead! Let's go! Find your heart today team. Find your heart. Yes. Go. I love it. We got 10 seconds right here. We moving to that renegade row on the right arm. Hold on. In four, three, two, renegade row, right arm. Okay. First time to get on this side. So row, now opposite leg comes through. Put your butt down, power it up. This is where your core comes into play. Yep. Moving from here to here. And then moving from here to here. Talk about total body, that's good. What do you think, Sam? Ah, I'm feeling it. Oh! Five. Come on, four. You got it. Finish it. Three, two, tricep on this arm, wide squat. Here we go. We're staying single side. Oh man! Now if you have to drop to a lighter weight, you do that. In this squat, keep your eyes up. Look at us. We want to see the whites of your eyes. Come on. Ugh! Hello tricep. Hello tricep. We've got you. Come on. I am sweaty. Go! Three, two, and one. Ugh. Okay. Yeah. That's no joke! Huh! Exercise six, chest press. Let me quickly demonstrate and you're going right into those burpees friends. You're going to hold your glute bridge. Get those hips up. Squeeze you booty. Like you're holding a quarter between your cheeks. Yep, I said that. Okay, open around that big beach ball, but you're only opening on one side. A lot has to happen in this exercise. It might be one of the hardest today. Yep. Looks like the easiest, but a burpee. Three, two, one, go. Here we go, let's climb this mountain today. If this is your biggest mountain today, no problem. Right? No problem. You got it. You've got it! Go. Yes, now this high pull, you pull it up your body like you're using your back, your shoulders, glutes, core, a total body exercise. Go. Moving into that squat for launch. Hold on. In five, four, three, two, kick it up. Narrow squat. Here we go. Narrow, down, up. I can feel my microphone kind of moving around on me. Sorry about that friend. Okay. Right here. Want them to be able to hear you. Woo! Right. Come on. You know, I almost think that this unilateral thing on one side for the full 30 seconds is so much harder than when you're switching from side to side. Yeah. Within the same movement. Or when you're using two lighter weights. Correct. Right? Plus you have to use your stabilizer. Keep it coming. Stay stable, east to west side lunge, hop. Go, go, right here. Come on Sam. Yep. Take it off the floor girlfriend. I got it. She's got it. Ahh! Go. You can move faster. You can move slower. This is the thing about G U TV. You guys own it. Do what you want for your fitness level. We're here to motivate you, but at the end of the day, it's you who does the work. Let's go! Come on, four. Come on baby, three. Sit throughs coming, two, one, left hand. Here we go. Row opposite leg sits through. Push. Back to that plank. Row. Sit through, push. Woo! Is anyone else feeling their back? Oh yeah. Ah! Total core right here. Let's go. Come on, you got to think about this one. I was just about to say that. Go! Holy bananas. Three, two, done. Big, deep, wide squat, tricep, go. Right here. Left arm. Keep that elbow in near your ear. Keep going team. So this is not tricep, this is not tricep. Just moving the wrist. Elbow needs to be in all the way down, all the way up. You need to get the lengthening of that tricep. We're getting ready for chest press, on the left arm, we're going to start it on the left arm this time. Here we go, three, two, one, let's go. Go ahead, face that way, Sam. I'm facing this way just so they can see. So right here, good bridge, lift and lower. Lift and lower. Now here is what's happening in this exercise. Keep it going for us, Sam. Yep. She has her opposite arm for counterbalance. Okay, you can also put it on your hip, what's ever better. She's squeezing her glutes, but she is knitting her rib cage together. You have to keep your, this is your rib cage in your serratus anterior, that midline, you've got to keep this all knit together. As you open that arm, you feel it. Heavyweight, three, two, done. Whoa! Okay. I'm going to join you for the full one on the next one, but here's the thing, form is everything on that exercise. Okay, side plank. So we're going to lean to the right or lean to the left. This is a doozy also, you can have your feet stacked. This is going to be the hardest, one foot to the front, bottom knee to the mat. You got three positions. Do not do this and sink in your shoulder, but you're going to give me an arm lift and an leg lift, an arm lift and a leg lift. This is a very strength-focused workout friends. Yes it is. And here's the thing, more strength, better metabolism. Three, two, one, burpee, go, go. Okay. I'm just going to be honest. I gave you guys an extra ten seconds of rest. You can thank me later. Come on! Chris, is this the whole pyramid? This is the whole pyramid! To the top friends! First round. Come on. Three and a half minutes. This is the peak of our workout. We do it going up, going down, and then we start to drop off. Yep. It's all good friends, go. We got you. We got you. Five, four, come on, three, two, squat, curl, narrow. Woo! Squat, curl. Keep that elbow in. Right there. Sweaty. I've got sweat dripping everywhere. Right there. Come on. Find your pace. Make it consistent for you. Woo! Right there friends. Come on, in that narrow spot keep your eyes up. Don't jump something off your head. Squeeze those glutes right there. Go, side lunge and four, three, two. Add the hop with Sam if you'd like to the right. Go right there. Go for it. This is your cartwheel intense move if you would like. Right? Right. If you stay grounded. Although my heart rate gets up is high and I'm staying low impact. Yep. So you guys. You know doing low impact does not mean low intensity. No. We're still taking our arms up. We're still getting into that glute. Work it baby, work it. Come on. I love it. Now, I don't know about you, but I'm feeling that muscle fatigue. Woo! With these heavy weight. Three, two, renegade row, right arm. Here we go, abs are tight, row opposite leg comes through. Now if this is too crazy for you, you could stay right here and just row on your knees. This would be a good single arm row for those of you who want this as your option. I'm going to go back to joining Sam. Here we go, Sam. You got it! Let's go. Get creative with your modifications, friends. Three, two, one, tricep. Here we go. Come on all the way down. Breathe . I love the feeling of a good tricep overhead. I do too, but- You feel powerful. You'll notice that I have to drop down and wait because my shoulders do funky things. So I want to try and keep my shoulders down and actually work on triceps. No shame in the modify. Okay. No problem. Three, two, chest press on this hand. Here we go. Get your glutes up in the air. Quick transitions. Here we go. All the way up. All the way down. Woo! Come on baby, I feel this. Yep. Grip your abdominals. Knit your ribcage together. Squeeze your buttocks. Pull all the way up, bring that elbow all the way down. Sam and I were talking about this move prior to the workout that this might be the hardest move if you load it with heavyweight. Three two side plank. Here we go. Finishing the pyramid. Now we can lean to the right. So this'll just help us keep track of what we're doing. Even though we switched arms, which is kind of a nice release. Yep. Here we go. Lift, boom. Leg lift. Boom, lift. I feel those hips. I feel those hips and obliques, don't you? Yes. Come on. It's a workout. Holy sweat. Dripping everywhere. Come on, we've got this. To the top of the pyramid! Go! Five, four, three, two. Oh my gosh, I am dripping, dripping. You're dripping. I love that she's dripping today. Your water it's way back there. I know it's too far. I'll be okay. In 30 seconds, now we start down here. We're going back up to pyramids. This is the last three and a half minute you guys fire off team. Let's go! Fire up. Here we go. Three, starting on this side, side left plank. Two, one. Let's go. Start them off, Sam. I got them. I got you. You got it. Right there. Find that balance. Find that squeeze. Now I'm going to show you the modification because you should never worry about doing your modification, you do what works for your body. Put that bottom knee down if that feels better. If you can extend both legs, man, are you getting an oblique workout, right? Yes. Ah, come on. Four, three, two, chest press with this arm. Here we go. No, with the other arm, sorry. Yep. This is the only one that we change hands, all right? Right arm. So you guys switched to your left hand. Let's go. Let's go. Chest fly. Squeeze your butt, get your hips up, knit your ribs together, come around that big beach ball. So here's what I wanted to tell you about strength at workouts. You may burn more calories if you go out for a jog and you get your heart rate up really high. But the key to strength is the after burn. Yes. The key to strength is the EPOC, the exercise post consumption of oxygen. Three, two, tricep. Let's go. Let's go. So, and it's the elevated metabolism because you have more muscle on your body, which is a more metabolic tissue than body fat. Think of body fat as cotton candy. Cotton candy. Think of muscle like a piece of meat. Okay? So we're doing our body good by really focusing on strength today. Ugh! Holy cow. Huh? Yes, three, two, one. Renegade row in this hand. Here we go. Row and then sit through. Push. Come back to that plank. This is the core right there. Holy core. Come on. Ooh! Bananas. This one is tough. This is tough. I'll show you the modification one more time. It's on all four knees and just rowing. Okay? This is a great modification. Three, two, one, side lunge hop. Here we go. Go. Here we go! Go, go. Someone asked, don't you guys write down the exercises so you know what you're doing? Yes, we do. We do. But there's still a lot going on in our heads. Yes. So we have to really think about it. Come on, come on. Push. You've got a team. Keep your eyes up. Use that booty. Come on baby. Three, two, squat, curl, lunge. Here we go. Making our way down that ladder, making a donut. Go. Come on. Use that hand for counterbalance if it helps you right there. Woo! Come on. Find your breath. Both of us are like, ah. We're like trying to find it. I love it. Come on, elbow in. Strong bicep curl right there. Total proof. Three, two. Together. Last set of burpees! For the win, this is number four on the left. So you'll notice we did four on the right, number four on the left. Here we go. Go! Finish strong team. Come on, go. The lead to achieve. Yes. Yes. Go. Eighth, seven, six, five, four, three, two, one. Ooh! That was the two big pyramid. Dude that's funny. Now we start to drop off. Yes. Okay. So that burpee goes away, huh? Burpee is bye-bye. See ya. See ya. Side plank. Leaning to the right. We're back on the right side of our body and four, three, two, one. Here we go. Right there. Right there. Really stick to that 30 second rest. Yeah. Yeah. Now sometimes we give a whole minute at the top of the pyramid, today, I only gave you 30 seconds, so you did not get a full minute at the top you guys. Whoops. Did I screw that up? I did two arms, three. That's okay. I'm looking at the timer. Two, chest press, switch arms. Go back to your right arm, friends. Here we go, lift, go. Ah! Feel this through those pectorals. So what are your pectorals? Let me help you with that. The same muscles that you use for pushups, this is your pectoral right here. So whether you're doing the pushup or the chest fly, you're getting into those muscles. Knit your ribcage together. Keep those hips up tall. You've got this three, two, tricep. Here we go, team. Here we go. Stand it up. Let's go right here. You're on that right arm. Woo! Find that deep squat. Yeah, nice deep wide squat. So eyes up, chest up. Yeah, we're right there. Come on. Ah! What do you think, Sam? Ah, feeling it! You got it too. I have my microphone- Okay. Yeah, on my back. It's all good. Three, two, renegade row. Here we go team. Right here. Come on. Row it up. Opposite leg comes through. Push it up. That little transition back to your, back to your plane, it is a bear, isn't it? Yes it is. I like really have to think about this one. Yeah. Ugh. Notice we are setting our butts down. Yes. It would be near impossible not to. Go. Especially since we're pushing a heavy weight. Three, two, stand it up, side lunge. Let's go, side lunge. Hop. Woo! Side lunge, hop. Sweat is, we're flipping our sweat off. We are. Towards the camera. Sorry. Come on, hammer curls. Go! Go! You got it? Yes. Breathe. Strong. Strong. This is going to be our fourth squat curl on this side. Three, two, done. Fourth and last on this side. Number eight. Here we go. Squat, curl, lunge. Right there. Come on. Woo! Find your rest. Squeeze. You're so strong. Ah, come on now. I love it. Right there. Five, four, three, two, one. Oh! Okay, we're down to five exercises. I'm feeling my whole body. I don't know about you. We always tell you if you get to this point, where you have to do this. Yes. That means you're working hard. Just playing the game. Okay, yeah. You're playing the game. Oh, high heart rate. Yeah. Grab a drink. We have 10 seconds till we begin that side plank. Leaning to the left. It's amazing what strength work can do. Woo! To that heart rate. It is, slow and controlled with heavy weights, it's still a big heart racer. Three, two, one, let's go. Lift, and lift, and arm, and leg. Now you're going to find that your bottom hip is really feeling it, right? Yep. Those bottom obliques and hips. Yeah, baby. Really try and press into that forearm no matter where you are, in knees or toes, so you're not dumping into that shoulder. Yeah, keep that shoulder nice and stabilize. Three, two, chest press, switch hands. You are on that left arm, right? Yep. Okay, here we go. I should say left arm, correct? Yes, correct. Not left arm, right? It's like, wait, what did you just say? Everyone's been confused. Okay, now I have my opposite hand out for counterbalance. I could also just put it on my hip. But you are stabilizing through your core. Your abs are pulling in tight. You're squeezing your glutes, your buttisimo. Open up through that chest. I have to sit up to see the timer. You guys are good. You've got three, two, tricep. Let's go right here. Yeah, woo! Right there, go! Come on baby. You got it. I feel it. Deep thought. Work on that tricep. Triceps are my favorite. You love triceps. I love triceps. Ugh! I'm still working on them. And stronger triceps make pushups better. So next workout, when you're doing your pushups, if you have stronger triceps, it takes the pressure off the shoulders. Three, two, renegade, wow! Let's go. Come on. Here we go. Row opposite leg kicks through. Press. Plank, row, sit. Press. Plank, row. You got to really think, right? Yes. Woo. Even just keeping the opposite, like straight as it pulls through, woo! You got it. Three, two, one. Side hop. Let's go. Go. This is our last one, right? This is number four. It is! This is number four on the left. Finish eight total. Eight total. Four on the left. Come on baby. Go. You don't have to feel pretty, you just have to feel proud. At this point, I'm not feeling pretty. I was like, I'm not feeling pretty at all. But I am feeling proud 'cause this is hard. We're focusing on strength and even more so unilateral. Three, two, done. Ooh! Which is hard. Yes. Catch your breath. You notice during our rest we walk around a little bit. We shake it off. We take some deep breaths. That's what helps you get back in the game. Pyramids sneak up on you. Yes. Every single time. Every time. Right Side plank. Are we on the right? Yes. Lean into to the right. Three, two, one, let's go. Up. Yep, that 30 seconds came quick. Yeah. That's okay. Up, good, right there. The other thing about pyramids that sneaks up on you 'cause we're doing so many reps. Oh, so many reps. Yes. Eight sets of each exercise. We did four on each side today. So it really adds up. And this workout in particular, focused on strength. I'm watching my clock, three, two. Here we go, chest fly. We're back to which arm, Sam? The right arm. Right arm. That's what I thought. You got it. Okay. Right here. Go. Woo! Power. Come on, team. We're right there. Chest fly, open all the way around that big beach ball. Pull back up. Keep it out of your shoulders. Take it right across that chest. Go. Sometimes people move both arms just for the mental side of it too. If you need to move that opposite arm, you can that too without the weight in it, but that unilateral is important, three, two, tricep. Let's go. Right here. Which arm? The right arm? Okay. I just totally lost it after that last one. That's okay. In terms of what side we're on. I had to think about it. I thought I would be better than that. Okay. You got it. Woo! Woo! Holy cow. I don't know, but I'm starting to think that that chest press, that single arm, it's the toughest move in the pyramid. They're all tough. I know. Come on Alan get me. We've got it. Okay, is this our last renegade row coming at you? This is our last renegade row, yeah. In three, two, one. Let's go, right here, go. Go. Ah! Come on. Find the strength. Oh, go. Please. Ooh! Yes. Row it past your hip. Press it up. Woo! Woo! Three, two, one, and done. Can we lay down? No words. No words. Okay. We're to three exercises. Things are looking bright, friends. That's just 90 seconds of work. Here we go. Side plank. So, we just finished leaning to the right. Yep. We're leaning to the left. Yep. Starting in three. Yes we can friends, two, one, go. All right. Things are moving quick now. Yeah, they are. That's a good thing I love about the pyramid is once you crescendo to the top, then the back side of the workout is like, you feel good, right? Yes. Because you know you're lowering. I am so sweaty! Glistening. Woo! Come on, let's go team. Eight, seven, six, five, four, we're going into that chess press three, two, one. Let's press on the left arm. Left arm. Here we go. Right there. Just focus. Go with your heavyweight friends. Yes. Strength training is our friend. Do not be afraid of heavyweights. Do not be afraid of muscle. It makes you more compact. It makes you more capable. It burns more calories throughout the day. Come on, let's go lift and lower. You've got it. Oh my gosh. Big lift. You got it! We have one more set of triceps, three, two, one, let's go! All right. Here we go. Here we go. Deep squat. Set four on the left. Yep. Set eight total. Right there. Ah! Oh! Come on. Bring me that deep squat. Eyes up, chest up. Right there. Go. Boom! Chris, you got it. Three, two, give me one more. One, full range of motion. Arg! Okay, all right. So we have one minute of exercise. That's it! One minute. You can do it right? You can do it. One minute, you can do it. It's so much more fun when you're exercising with friends, right? With friends. Hard to say I'm going to do this by myself. But you guys have us. Yes. We're struggling. And we have you. Three side plank leaning to the right, two, one. Which side are we leaning to leaning to? We're leaning to the left. Yep. Didn't we just finish on the left? Okay. Oh my gosh, you guys. Well then we'll switch. Thank goodness for Sam. Thank goodness for Sam. Wait, I lied. I think I'm wrong. We should be on. Okay, everybody hold tight. We're taking a quick mini break here. This is exercise, right? Right. We should be ending on the right. Yep. Yep. Three, two, one, go. I know, I thought, okay, 'cause this is the last one of this. No, no, it's not the last one. But it should be ending on the last. Yep. See, what did I say? You guys, we write these workouts down, but it takes a lot of brain power. Not everything is written down. No. We should end on the left for this one. Yep. Okay. All the odd numbers end on the left. All right, here we go. Woo! You guys got that extra few seconds rest. You're welcome. You're welcome. Quick little commercial break. Three, two, this is your last chest press and you are on your right arm. Yep. All the evens end on the right. Here we go. Let's go. Holy cow. Right there. Ugh. Good. Find that glute. Breathe. Please. Squeeze those glutes. Knit that rib cage together. Keep your hips steady. Bring that arm all the way down. All the way up. If you like that other arm to match the movement, just to feel like you can stay focused, no problem. Keep the company. I've got your back. You've got three. Yes you can. Two and one done. Woo! Woo! All right, you guys, this is the big finish. Big finish. This is the big push. One exercise, 30 seconds ending on the left. Here we go. We got it this time. Four, three, two. Let's do it! Right there. Ah! Go. Ah! Feeling so dang strong. Proud of me. Proud that you made it all the way up to the pyramid. All the way down the pyramid. Any modification that you want to use, please do. If that bottom knee is to the mat, that is totally good. You've got seven, six, five. Finish it. Four, three, one more arm. Two and one. Ugh! Woo! Woo! Girlfriend I've sweat all the time. I am just dripping. Nice work. Nice work at home. That was fun! Yes. That was our unilateral single-sided pyramid. Let's stretch. Woo! I kinda like the switch up. Yeah, you know it's a good focus. Yeah. Touch your toes right here. Just slightly soften your knees. Feel those hamstrings in your low back. Great work today, friends. Woo! Woo! Okay, give me your seated twist or figure four, whatever feels better. So either way, both of you, both exercises have you lift up through your chest. Don't round through your back. Lift up. If you like that figure four, so you're feeling it all the way down here. Like that Figure four, come here. But lift that chest, don't round through your mid back. You want to feel it in those hips. Now take that same foot, bring it around. Same hand. Get that quad and hip flexor. Oh, that feels good! Yep. That was fun. Ooh. A little different. I like it. Yeah. That was a lot of strength, which I was, I don't do enough of. Yeah, it's fun. A lot of times in our pyramids, you guys, we add two cardio-type moves and we were thinking about this one and we're like, okay, it's unilateral. Let's go big time strength. So I still, I mean for me, see it all comes out in the wash. Yes, afterwards. I still got my heart rate up there. Up there. Absolutely. Because we were using the fifteenths the whole time. And here's the other thing too, if you know, oh, thank you. If you use eights, good for you. That was fine. If eights are where you're at, if you're at fives, that's fine. You got to start somewhere, right? Yes. And everybody is different. Sam and I will attest to the fact that we have friends who have had shoulder surgery or hip surgery and they use a different weight based on their body. So just own it and know that you challenged yourself. Reverse cable tops, fingertips are going to face in towards your heels and we're going to lift through our chest and heart to really open up through the front body. So lift your hips first and then release your head, neck, and shoulders and just press. Oh boy! Well that happened. That did happen. Check that off the list. Well that happened. All right, everybody come forward. Come onto your feet and then lift your tailbone to the sky. Oh! One last big hamstring. Now we're going to roll up one vertebrae at a time. All the way up. Stack those vertebrae on top. You guys killed it today. You slayed it. I'm proud of you. If you need to stretch a little bit more, please do. We love working out with you. We hope to see you in the next one. Go back, there is Pyramid Power Plus one, two, three, four. There's Pyramid Power Kickboxing. Yep. There's like a ten minute towel pyramid. Yep. There's some premium pyramid. Yeah, some premium. We're big. We love this format. So check it out and we'll see you next time!