GOLD LIVE Class: Strength Training Split Day - Biceps, Triceps, Shoulders 1

Oh, good morning! Hello, Get Healthy UTV Gold Squad! How are you guys today? I'm Chris Freytag, I've got lovely Shelly Hawkins. Hi guys! Hi girlfriend. High five girl! High five! Always fun to work up with this beauty right here. Okay, split day training. Shoulder, tricep, bicep. Yeah. This might be my favorite. Like I, I'm a bicep tricep girl. We did the last one together, didn't we? We did and the split day was a little bit different last time. Woo! So this is the first shoulder, tricep, bicep. Okay. But here's the thing, friends. These are your split days. So this is that functional, old school, traditional strength training. Now, when I started lifting weights, this is what I did. Yeah. This was back 20, 30 years ago when women were just starting to lift weights. We didn't have those total body group fitness classes, and we divided our body throughout the week. It is a good way to train because you're slower, more controlled, you go with heavier weights. And you work to fatigue. In order to build muscle, you have to break it down. That's just the way it is. If you go like this and you can do this a thousand times and you never really feel it, that's good muscle endurance. It's good cardio calorie burn, but it will not sculpt or strengthen the muscles. So your goal is to tone, to sculpt, to get stronger with strength. Yeah. This is a great way to train. This is our second round of split days, and so this is, you know, our, like I said, shoulder, tricep, biceps. So maybe you put it with JC's push and pull workout. Love that idea. Which is chest and back. Maybe you put it with her 30 minute leg workout. Maybe you'd, you know, do one a day and divide your body up throughout the week. That's up to you. We've got a lot of different weights with us today. Fifteens, twelves, eights, and fives and believe me, we probably will use them all. Yeah. Because every muscle group is a little different. I'll start to explain it as we get going. Let's just warm up the upper body right here. Oh, man, I've been talking. I've been talking a lot. It is good. Let's take some really nice big, deep breaths. We're gonna warm up primarily the upper body. One more big deep breath for me right here. Oh. And of course, shoulders are our focus today So let's paddle those arms back falling socket joint, very complicated joint. You have your anterior deltoid, this is your front deltoid, front shoulder. Keep going, Shelly, right here. You have your medial deltoid, which is right here, and you have your posterior or rear delt right there. We're gonna work all three heads. Go the other direction right here. So you just wanna scoop, lubricate those joints. Motion is lotion friends. Motion is lotion. I missed you guys. I know. It's fun to be here with everybody today. Oh, yeah. Always. We gotta motivate each other. Give yourself a couple of big hugs right here. You deserve it, a little self-love today for taking the time to work out. Okay, release. Good. We're gonna step back a little bit. Touch our toes, because planks warm up the shoulders, friends. So yes, hello hamstrings. But let's walk it out to our plank, okay? So now you're pushing away from the floor. Wake up those shoulders. give me some shoulder taps right here. Shoulder taps right here. Yeah. Ooh, baby. Ooh. Right there. Four, three, two, walk it back. Roll up one vertebrae times. Always smart to warm up your back because we use our back in everything we do. Let's go down one more time. Walk it out. Right here. Now this time, hold tight friend, hold tight. Reach. Hello back of the shoulders right there. Reach. Reach. We've got it. Yeah. Last two. Okay, push back into a down dog right here. Just, oh man, does that feel good? That is delicious. Woo. Yeah. I love it delicious. That's such a good adjective Shelly. Bicycle your heels. Beautiful. Okay. Now walk back to your hip feet. Good job. Roll up. Excellent. We're gonna throw in a couple of squats because it can't hurt to warm up the lower body a little bit. So let's just sit down and up, down and up. Just a couple of these. We will be standing for a lot of our exercises, but you still always remember that you are using your entire body mindfully. When you're doing a lot of upper body workouts. You gotta stuck in the cord. You gotta really connect through the cord. You gotta use your legs and keep 'em strong. So four more right here. Three more. Come on, baby. Two and one. One. Okay. Releasing. Let's just do a couple of lunges, crescent lunges, where we open up through the shoulders and back right there. Awesome. Right there. All right, let's go one more on each side. Right there. And last one. And let's just do 10 Jeff Junking, jumping jacks for good measure. Are you ready? Why not? Okay, here we go. One, two, three, four, five, six, seven, eight, nine and 10. Bam. All right, we're warmed up. We're ready to go. Here's what's gonna happen today. We are going shoulder, tricep, bicep in, in circuits. We're gonna go 45 seconds of work, 15 seconds, transition to the next muscle group. So shoulder, tricep, bicep shoulder, tricep, bicep. That'll be, we'll repeat the circuit once and then we'll go to the next one. We have four circuits today. Woo. Now, in 45 seconds, you should get about 10 to 15 reps in, depending on how fast or slow you are moving. We wanna get to fatigue so if you pick two light of weights and you're just going like this and you don't feel muscle fatigue, you need to go heavier. All right, Shelly and I are gonna start with heavier, but we'll see what happens. Right? Let's push that muscle fatigue, girl, come on. Yep. Okay, so I'm going with the 15 pounds, and then of course I'm gonna drop down. There's no shame in dropping down. What that means is that you are pushing yourself hard enough to reach that muscle fatigue. There are a couple moves that we'll do today that require lightweights anyway, but okay. So shoulder presses. We're right here. We're gonna go right, left, both. All right, Shelly, you're gonna start 'em off in three, two, one. So I decided that today, instead of counting repetitions, we would just work on time so we can really focus on form. So here's what I want you to think as you're doing this. Oh, baby. Oh, here's what I want you to think. I want you to think, don't scrunch the neck. Okay, you know when you add those trapezius muscles Right. In there. We wanna think medial deltoid, middle of the shoulder. Oh my goodness. Yes. Right? Think about that muscle group you work here activate. Okay, now here's another point. Bend your knee slightly. Take your center of gravity down slightly and tuck your pelvis under so you aren't arching through your low back. That matters. Yes. Oh my gosh. Okay, this is our last one Shelly. Come on girl. Okay, I can do this. We got it. I think. Boom. And done. How did that feel? Those fifteens definitely talk. Okay. Single arm tricep. We're gonna do a chair squat. So it's just a baby chair squat. Swing it up, there's a little momentum with that front shoulder. There's your full tricep extension. Three, two, one. Here we go. Just right arm only. Now I'm staying with that 15, but I don't know because it's kind of heavy. Right there. If you want to go faster than Shelly and I go faster, I am really trying to focus on full range of motions. So here's what I wanna make sure you're doing. Keep it going, Shelly. Okay. When you get to that tricep extension, this is not a tricep exercise, that's a wrist exercise. You have to bring it all the way down and all the way up. And I'm gonna be honest. Holy cow. Yeah. I'm dying. Yeah. Come on. And no momentum team. Use the strength. You got it. Let's go, let's go. Done. Oh, yeah. Woo. Oh, that was quick. Okay. If you scrunch your face or make a phrase, that means you're trying hard. That's a good one. Okay. Regular bicep. Three, grab both weights, two, we're going up for one, down for three. Here we go. Up for one, no momentum down for three, two, one. We're just trying to burn it out. Up for one, down for three, two, one. So the best part of the muscle gain is on what we call the eccentric part of the movement, which is the lengthening of the muscle. This is shortening the bicep. This is lengthening so we're really controlling it. Burning it. Come on baby. Bring out the guns. We've got it. I love the slowness of it, right? I love it. Oh, you can feel that muscle work. Breathe. This will get your heart rate up just from sheer work. Yes. Come on, we've got five seconds. Let's go, let's go, let's go. Bing, bang, boom. We've got it. And done. Okay, that was our first round. 15 seconds rest, that's it. We go right back into it. Overhead presses, put them down if you need 'em. Oh man, I forgot my water today, but I'll be fine. Okay. You did? Here we go. Three, two, one. Let's go. Right, left. Both. Okay, now bend your knees. I love what you're doing over there Shell. Okay, plain doesn't She's got her feet parallel. I've got my feet staggered right here. What feels better for you? It doesn't matter if you have a wider base this way or a wider base this way. Oh, woo. If you stagger those feet, it actually helps if you have back issues just to stabilize with a staggered push. You got it. Girl. Otherwise, Parallel. You got it girl. Come on, come on. Let's go. We got one more set, let's go. Give that right, yes. Give me that left. Yes, you can give me together. Bing, bang, boom. That's my word for the day. Bing, bang, boom. It's one word. Okay, tricep, single arm. Here we go. Remember baby chair squat, you got a little momentum in the anterior deltoid to get it up there, full range of motion. Three, two, one. Go. Right there. Okay, so you really want to think you're staying even with your shoulders east to west, you're staying even with your hips east to west, you are keeping your abdominals tight. And then you're doing that full range of motion in the long head of the tricep. Oh. Man! And that's not easy. I love Shelly has her arm out for counterbalance. I have my hand on my hip. Whatever feels better so that you are stabilizing your body. Single arm work is like, it's awesome. It's so difficult, but so good for you to do. So good. Woo, baby. Come on. We got one more this. We got one more. Go, go, go, go. Oh, that gets heavy. Ah. That gets heavy. Okay. Double bicep friends. Okay. Regular bicep curls. Up for one, down for three again. We're gonna get that eccentric burn. Three, two, go up for one, down for three, two, one. Yes, up. You are keeping your elbows at your side. No swinging from the shoulder. No momentum in the torso. It is up and then it's down. This is just a good old fashioned muscle workup today. Come on friends. Woo! We got it. Let 'em up. What do you think? This is, this is very difficult. I have to breathe. Slow is good. Yeah. Slow is so good for you. In every walk of life, right? And don't, yeah. And don't be afraid of the heavier weights. I mean, for me, 15 pounds are heavy. Right? But don't be afraid of them because that you're not gonna bulk up. You're actually going to get more toned, more compact. And done. Woo! Woo! And that was two times through girl. Okay, we can check that box off. That circuit is over. That's a great one. Moving on to shoulder Ts. Now, shoulder Ts, up, out and down. I'm gonna start with eight pounders. I may go down to five pounders. Yeah, I think it's It is incredible. Your anterior deltoid right here. It's just a little baby muscle. So, what I don't want you to do is this, using your trapezius, keep your traps out of it. You want the three heads of the shoulder. So we're gonna come here, just like you have two like cups of water on your shoulders. They're not gonna dump. And it's a long lever without a bend to elbow. So that's why we lower it down, that's exercise one. Exercise two, tricep, pushup. I'll talk about it when we get there. We're gonna stay in tight. Exercise three, double hammer curl. We'll throw in a couple high knees to get a heart rate pumping. Okay, here we go. Starting. Shoulder Ts. Are you ready, Shell? I'm so ready. Three, two, one. We go up, we go out. And you know what? Woo! So I've been nursing a shoulder issue. Yeah. On my, on my left shoulder. Okay. And I tried that method that everybody hates. It's called rest. Yeah. Oh. Get it? Chris does not rest. Rest is so hard, I know. And you guys in the Facebook group, you say the same thing, like, wow, sometimes you know that what you need is rest, but it's really hard to do. Right? Well, the rest really helped me. So now I have to be kind of careful. And these eight pounders are kind of kicking me. So now you believe in that rest, right, Chris? Right. It's only taken her, what are you, 41 years, right? Yeah, 41. I love it. Now, I just did one arm at a time because I wanna show you that this is another way to modify. You gotta bring your A game and decide what works for you. Last one, right here, bing, Bang, boom. We did it. Yes. Tricep pushups. Okay, so come on, friends. Starting in three, we're gonna be on our knees. Two, one. Let's go, right here. Now, you are going to keep those elbows right at your ribcage then come up onto your toes. Give me two rear delt reaches right there. Oh yeah. Tricep push up Bing. That's my word for today. Bam. Boom. Okay, right here. So tricep, push up. Keep those elbows right at your sides. Come onto your toes if it feels good. Otherwise you can stay on your knees. Close up with those triceps. Keep going, friends. Your elbows are here. Good job, Shelly. Yes. I love it. Your elbows are in right at your rib cage, not winging out to the side. So not this. But this. Get them back there. Feel those triceps burning. I love it. Three. Yes we can. Where are you, girl? Two, one. Give me those shoulder reaches and yes. Very good. Okay. Double bicep, hammer curl. one, two, three, four. Shelly, you can do the low impact knees. Show them. Okay. Okay, here we go. Three, two, one. So now we change the angle of our biceps. This is called a hammer curl, like you're pounding. One, two, three, four. Double. Right there. Shelly's got your low impact for you. One, two, three, four. Remember, it doesn't mean that that you're taking it low. It just means that, oh. You're listening to your body. Right there. I Forgot the double. Woo! Come on, right there. One, two, three, four. Oh, come on biceps. Oh, it feels good, Chris. You've got it. Oh. One, two, three, four. I am officially starting to sweat. Yes. Woo! Muscle group, big. Come on. Heavy weight. And two, three, four. Woo. We got this. Come on, team. We've got it. Last one, last one. Elbows in tight. Go, one, two, three, four, done. Woo. Okay. We're going back through it, we only have 15 seconds rest. Okay. Shoulder Ts, I'm going down to my fives starting in three. I'm gonna try these, Chris. Let's see what happens. Two, one, go. All right, you do it, girl. I can feel when I am, where I've got my issues. We all have issues, right? Definitely. Issues in the tissue. It's in my traps. Yeah. I notice it in my neck and I wanna be super careful. I want you to really go slow. This is off right here. You hold it, you lower it. Oh man, that's hard. Come on. Come on, breathe. Look at you girlfriend over there. I'm trying Chris. I'm proud of you. I'm sorry. Yes. So shoulders, I need drop them. Now, keep going. When you bend your elbows, you can go heavier. When you have a long lever, the farther the weight is away from the body. That also makes it more challenging. So do what works for you. No shame in the modify game. We've got one more in us. Three, two, one. Awesome! Tricep push up, quick transition. It's only 15 seconds. Come on, team. Here we go. Three, two, one. Down with the pushup, up with the shoulder reach. Come on. Down with the pushup, elbows in tight, we're focusing on our triceps. So a pushup does focus on the chest, but when you bring the elbows in, tricep becomes the primary with the, with the chest right there. Go. Woo! With a simple change, you can change that muscle group up. Let's do the switch. Little rear delt action right here. Boom. Ah! Man! We got it, we got it. Sweat is coming. I think tricep pushups are so hard. Come on! Go! Give me one more team, one more. Chest all the way down. Beautiful. Reach, reach. Ah, good. Woo! Woo! Okay, hammer curls. Round two, bing, bang, boom. This workout is brought to you by bing, bang, boom. Here we go, three, two, one, go. Boom. Double. Right here. One, two, three, four, double. Nice, hammer curl. One, two, three, four. Sometimes slowing it down recruits more muscle. Don't be in a hurry. One, two, three, four. Not with these split days. Oh. Go. Go. One, two, three, four. Come on! Arms are just burning Chris. Woo! We've got it! 15 seconds. One, two, three, four. Come on. Come on, biceps. Ah. I am dying. Give me one more. Come on. Right there. You got this, you got this, you got this, four. Done. Yes. Okay, that was round two. That was block two, check it off. We did it twice. Good girl. Sweaty. High five. Sweaty Betty here. What a great feeling that a muscle fatigue when you feel Oh man. Like your arms have noodles. I'm not gonna be able to drive my car home. Okay, Arnold press for the shoulders. Now, interesting thing about Arnold press, they also involve bicep and yes, the Arnold press is named after Arnold Schwarzenegger. Yeah. So right here. Boom, boom, boom, boom. When you bring it in, try not to let your arms sink way down. Try to bring it in and butterfly those arms. You're gonna feel it. I'm gonna try my fifteens, but if I have to drop down, I have to drop down. Second move, tricep kickback. I'll talk about it, We're gonna be on our knees. And we're going to really think about the short head, our medial head of the tricep, and then plank to concentration curls. So we're gonna go from a plank to a yogi squat. Curl it in. I'll help you. Okay, you ready? Ready. Arnold Press, here we go. Three, block three friends. We're killing it. Two, one. Let's go. Here we go, right here. Boom. Boom. Flow it in. Flow it up. Flow it in. Oh, flow. Now I'm really thinking about tucking my pelvis under and not arching my low back. You really gotta be mindful of that. So Chris, when you come to the front, do you put those elbows together or do you just I put the ends of the weights together. Okay, perfect. I'm not quite as flexible as you. My elbows would never touch. I'm just wondering, you know, you see so many variations. Oh, I feel my corn working. Ugh, you gotta be mindful of your core. No, stressing out the low back. Oh my gosh, shoulders. Yes, we can. Yes, we can! come on, give one more right here. Do it. Lift it up there, lift it up there. Boom. We did it. Boom, bang. Woo! Big bang, boom. Bing, bang up. Okay, tricep, kick back. I'm going to a 12 pounder. Let's see how that goes. All right. I'm gonna talk about form while we're doing it. Three, two, just one arm. One, get your elbow up at your sides, kick it back. Now, an option is to add the leg. Shelly is not adding the leg. I'm just adding it to show it to you. But here is a little extra balance challenge. Now, as you kick it back, here's what I want you to keep track of. Don't do this, don't swing from the shoulder. You are anchored right here. And you are just kicking back, squeezing that tricep muscle. It's intense. Go. Go. Hesitate at the top. Go. Yeah, just get that squeeze in there. Get that squeeze in there. This is the shorter head of the tricep. And then the third head is just a little baby head in there. Hence the word tricep. Come on. Woo! Four, three. We've got one more. Two, one. Holy bananas. Bananas. That's hard. Okay, here we go. Plank to concentration curl. Start in a plank position. Three, two, one. Now you can jump or walk your feet in. You stay down low. Double bicep. I'll do the walk, Chris. Okay, that's good. And then I'll give that mod- Yeah, this is the modification right here. Double concentration curl. Woo! Now, if I did my twelves, I could go faster. If you guys wanna go faster, that's fine. These fifteens are just honestly kicking my butt. Oh, it's a beautiful feeling. So I have to slow down a little bit. Go. And it changes your center of gravity, it really does. Right. It challenges you in a different way when you're in the squat and you're into the crawl. Now, If a yogi squat isn't in your wheelhouse, I'll show you a, a modification. Three, two, one. Done. Okay. We're going for second round. If you cannot do a yogi squat, I want you to skip the plank. Come here and just do it here. Okay. All right. Back to an Arnold press. Three, two, one. Bring it. Go, Shell. Okay Start 'em off. Woo! Okay, I'm with you right here. Oh. So I'm steady team. Show the palms. I am officially shaking. Yeah? It's- Woo! I did a lot of yard work the last week. Did you? And so, you know what? This feels good versus the squat and the pulling. I need to push pull now. Oh. Even though it's still If you are grunting like we are, that means you're working. This is supposed to be hard. If it was easy, everybody would do it. Right? Exactly. Come on, squad. Stronger mentally and physically. Whoa. Let's do this. Four, three, two, one. All right, tricep kickback. I'll add the leg, here we go. We'll face this way this time Shell. Okay. Three, two, one, let's go. Opposite leg for counterbalance. If you wanna add that challenge, keep that elbow glued at your ribcage. Extend and I like what you said Hesitate, right Shell? Yeah. Hold it there just for a second. It's not comfortable, but it's working. Woo! Woo! And don't rotate your body either. Remember, keep the hips like headlights. Yep. Towards the floor. Oh! I'm dying, I'm dying. Let's go. We've got 15 seconds. Oh, this is long. Adding that leg is no joke. Oh! Come on! 10 seconds, friends. Go. Go. Yes you can. Yes you can. Five, four, give me one more. Three, Three. Two, one. One. Oh gosh. I gotta mop the sweat. Okay, I'm going for twelves 'cause those fifteens kind of killed me. All right, here we go. Three, two, from your plank. One. Go. Here we go, Shell. Okay. Right here. So do you rest? Yeah. Lightly. Rest those elbows on the inner thigh. Yep. Hence the concentration curl. Nice. Right there. I love this. Right there. This one forces you to keep those weights front. Yep. Oh. Breathe. Seriously, not easy. All bicep, friends. All bicep. Come on. Drop the glutes. Woo! Slow. Ah! Steady. Woo. Oh, it feels good. Okay, Chris we're nearly there, we nearly there, go. I took some rest. Done. One more, one more. Oh, I took some rest for my shoulder. And seriously, that was the most difficult thing for me to do, was just not do some upper body. But holy cow, I've gotta work my way back into it. And you know what? Muscle memory is great. It takes time but then you'll get there. You know that? Yeah. And you know what? My shoulder feels good again. Isn't that amazing? So it's amazing. Okay, we've got one more you guys. Check box for block three. We're on block four. Rear delt flies. This little muscle back here does not get used that much. So we are gonna hinge over like a deadlift. I'm going to stagger my stance instead of parallel. Now you can parallel, but 45 seconds of this is a long time. This'll take a little load off your low back and you're gonna flap those wings. Like you bring your two shoulder blades together. This muscle right here, we don't use it a whole lot. I always say new moms use it. In the car when they throw stuff back to the baby. Here's your nook, here's your bottle, here's the snack. Here's your blanket. Whatever. Okay. So that's our first roll up. So we're gonna get a little tiny core in there, and another set of our overhead presses in a seated position, which will feel different. And then we'll do the offering. Right here, it's a pate's move. It's pretty intense on the bicep and then we'll call it a day. You guys are awesome! Here we go, team. Okay, rear delt fly, what are you doing? I'm going eight. These these are intense. And what I have found over the years is when I go too heavy, I use my neck and I've already got something going on in my neck. I'm not, I'm not doing it. You're going 15, okay. I'm gonna try but you know what, I'm gonna drop down. I know it 'cause I can feel it already. Just don't put it in your neck. Three, two, one. So I want that big wing flap, straight arm, straight arm. Big wing flap. Oh. Oh, like a bald eagle. Oh yes. I saw a bald eagle yesterday. So beautiful. Aren't amazing? If there is a sun shining, they cast a shadow. It's so, their wingspan They're amazing. Is Huge. Okay. Yeah. Next round, now let's hit up! Come on, Chris. We can do this. Yeah, come on. Yeah. It's all about that back. Now when you go a little heavier, Shelly's arms are a little bent, which is fine because she's heavier. That long lever away from your core. You gotta be careful with the weights. Listen to your body. Go. Go. Four, three. Put it down. Two, and one. Alright. Woo! Woo! Roll up triceps. Yeah. I have this nervy thing between like C five and C six. And my doctor said, just don't stress out those traps. So you gotta do what you gotta do. Okay, here we go. Come on. Roll up tricep, we'll see what we think shall. Okay, what are you doing? I'm gonna try fifteens, but we'll see. Okay, so here we go team. This is what you're gonna do. You roll up now, get to a nice long spine. Pull your weights overhead. Give me three tricep. Right here. Woo! Pull them back to your chest, roll down so you're getting a little extra core. Roll up, bend your knees. That's fine. Pull 'em up right here. Woo! Holy bananas, right there. Come on. Awesome. I love this combination. It's such a strong combo. Oh. Wow. And when you sit versus standing for this exercise, holy cow. Right? What? You don't have that strength on the glute. Ah. We got it. Woo! Three. Two. All the way down, all the way up you guys don't cheat the range of motion and done. Woo! Woo! Okay. Alright. Offering. So here's what we do. We do a bicep curl. We offer it forward. We bring those elbows back. We curl down. Okay. I'll try the twelves, but I might go down to eights. Here we go. Three. Two. One. Go. Curl up. Offer, right there and back. Curl up. Offer. Oh my gosh, I can already feel that's too much. I should have probably got some tens. Yeah. Pick up your eight Chris. I might. Right there. Let me see how those eights feel. The grim it is real team. Again, if you feel, I want you to have body awareness. If you feel your next scrunch right here. Ooh. Then bring your weights down. Do not scrunch that neck. This is to serve your pizza. Serve your pizza, serve your platter. Yes. Right there. Here you go. There's my platter, right there. Cauliflower pizza. Yes. That sounds delicious. It's not really there, you know the base. Have you had it? I have. I just had it. And the base was made from cauliflower, cheese and egg. It was delicious. Done. So good. But you know what? Not, not great with calories either. Any who? Life is too short. Okay, here we go. All right. I'm all for real pizza believe me. Okay, three. Rear delt. Two. I'm gonna drop. One. Let's go, we gotta get through this second set friends. Bam. Right there, bing, bang, boom, remember? Bing, bang, boom. That's our workout today. Oh, this feels a little bit. I think those fifteens are too much. So you feel those two shoulder blades squeeze together like you're squeezing a pencil back there. The rear delt back of the shoulder is activating. It's called your posterior deltoid. Right there, friends. Woo! Inhale and exhale. Oxygen is your friend when you're weight lifting. Let's go. Face the burn. Woo! Come on. Woo! When we stop talking, you know, we tired. This is a different kind of fatigue. Yes. Than when you do cardio and you're just sweaty and your heart is pumping. This is muscle fatigue and it is a good euphoric feeling. Done. Oh yeah, oh yeah. Roll ups with tricep. Let's go. Okay, we can do it. Come on. Three, two timer keeps us honest. One, here we go. Roll up. Press up. Three. Full range of motion tricep extensions. Down. So our first tricep exercise we did was single arm extensions. Now we're doing double and we're sitting on the ground. So it's different, right? So different and you feel those obliques coming into play? Yep. Woo! Come on, team. We can do this. Come on. Seriously Together. We got one more. We got one more. Let's go. Ah. Three. Two. Come on, team. One. We've got it. We've got it. Nice. Ah. Woo! Woo! I felt that wrist action come in. And that's where you have to stop it, right? That little bang. Man. That's a killer. All right, here we go. The offering. Three. Woo! Two, one. No rest for the weary. Nope. Right there. I'll start with my 12 and then I'll drop down. So the minute I feel it in my neck, I drop down. Good point there, yeah. Go. There's enough stress on that neck for the rest of the day. You don't need it when you're pushing weights too. Come on, parallel to the ground. Pull out. Woo. Core again. Chris. Woo! Core again. I love the sneaky moves that get you everywhere. Man, I'm making a lot of faces. Come on. Oh! Four. Come on baby. Three, two, one and that my friends was block four, that was block four. Girl. Alright, how are those arms and shoulders? Kinda noodles, right? Ah, I'm gonna feel that tomorrow. Let's stretch it out, no problem. Woo! Feels good. So you cleared the next da for this. Just a little shoulder stretch right here. Don't over pull your shoulder here. Do not over impinge your shoulder, it's so interesting, since I had this little thing happening with my AC joint. My brother's an orthopedic, he was asking me a lot of questions, touching it, and he said this exercise, if you have shoulder pain is too intense. Don't pull across your body. But if you don't have shoulder pain, it's fine. But you don't, you can get, you can still get the extension without completely pulling. Without completely pulling it. Yeah. So be mindful. I like that. So interesting. The human body is absolutely amazing, isn't it? Get the other side, again, only pull as far as it feels good for your body. Just to get that slight stretch. Yeah. Oh my God, I'm sweating. I love, you know I, Sam and I always joke because she's like, I like lower body. I'm like, I love upper body. I love working upper body. I love them both. Tricep, right here. Just give a light pull. If you pair this with Shelly's, 30 minutes of lower body. That was a bear, girlfriend. It was a bear. I felt it for days after. But a good way. A good way. Other side, other side. You wanna hold a stretch after your workout. So you're warm, your joints are warm, your muscles are warm. A good 30 seconds, which actually feels kind long. 30 to 40 seconds. So you just have to kind of hang out here and breathe. And maybe chat to your friends. Yeah. Okay. We're gonna do a reverse tabletop, which is my favorite for opening through the shoulders and the chest, so we're going to lift our hips up. This can be hard if you don't do this regularly, this can definitely be hard. So just see where your body takes you, you're gonna lift your hips first, so get those hips up, fingertips point towards the heels and release the head, neck and shoulders. Ooh, head and shoulder. Anterior baby. Love it. You and I, you and our moans today between bing, bang, boom, and arm moans. You gotta know it's real, we don't put this on. We're really quite a pair today. Okay, but then let's go into an extended child post. Great stretch all the way up the back, the back of the shoulders. And by the way, child's pose just feels so good in your low back, doesn't it? And in your hips. So you wanna splay your knees a little wider on the mat so your knees aren't together, but you splay them. And then what you try to do is drop your belly down, release through your low back and extend your arms. Here we go. Forehead to your floor right there, oh. Oh yes. I'm going back to Shelly's word, delicious. Delicious. It just feels juicy and it feels like you're really getting nice and deep into that extension. Oh, yeah. Woo! I think I might nap now, Chris. Well, awesome. And I'm gonna go on record and say after every workout you guys throw a cat cow in, it can't hurt you. Your back is involved with everything you do. Just throw a little cat cow in. Little cat cow. Right there. Alright, friends Perfect. We have passed our 30 minute workout time. Don't let anyone tell you the 30 minutes doesn't work because when you are focused, 30 minutes is worth it. All right, friends, goodbye GHUTV Gold Squad. We love you. Thanks Shell for joining me. Have a great day. Thank you Chris. See you soon. Bing, bang, boom.