GOLD Workout: Strength Training Split – Chest, Shoulders, Tricep

All right, good morning, GHUTV squad. I am so excited to be here. You guys know me, I'm Chris Freytag and I have the fabulous Shelley Hawkins with me. Hi girlfriend. Hi Sweetie. How are you? Good. Good. So good to be here. I know, right? Okay, everybody, this is kind of exciting. Ask and you shall receive. Today we are starting the strength training split days. Today is strength training split day number one. So what is a split day? We're kind of going old school, right? Right. Back in the day, I'm thinking back to the 1990s when I was teaching dance aerobics. In the group fitness rooms, there were no weights. All the classes were choreographed. Right. Dancing classes. And then if you wanted to lift weights, you had to go out into the weight room and pick up weights. And you had a certain way of training, you did each muscle group. Yeah. And each muscle group, you did maybe about three different exercises per muscle group three sets each. That was kind of a traditional way to lift weights. It's still a very good way to lift weights. But now in group fitness, we no longer call it dance aerobics, we call it group fitness. Right. And we have weights in every class, and we do intervals and we do circuits. And truth be told, that's become my passion, I love it. But sometimes it's nice to go back to those split days. So what split stands for, is splitting your body up throughout the week. So one day you focus on two or three muscles. The next day you focus on two or three muscles and you split your body up over the course of four days. So we are gonna have four split days for you. Today is chest, shoulder, triceps. We're also gonna have back and bicep. We're also gonna have legs and buns, and then we're gonna have a full on core day. These kinds of training split days are great to add at the end of a power walk or at the end of a run. Or maybe you've done a dance class online, but you still wanna get in some strength. Or maybe you're a cyclist, you like to bike ride, but you wanna do a strength split after your workout. That's how, that's how these can be used. There will be no jumping, no dancing, no cardio. It's gonna be straight up strength. So now that being said, I want you to go heavy. 'Cause we're gonna go maybe a little slower and a little more intense than you would in a circuit or an interval class. Shelley and I each have 15 pound weights, which we're gonna try to stick with. Yeah. Let's try. And that gets, It gets hard with shoulders. We're going to go with 12 pound weights. We have some eight and five pound weights for the anterior deltoid, the front shoulder. So we're just gonna do what we can today. Let's start with a really quick warmup. This is gonna be a good 30 plus minutes of strength training. Your arms are gonna be like noodles by the end. All right, let's take a deep breath up. Inhale up, exhale down, bend those knees. You might as well get that lower body. Oh yes. To wake up. Oh, good morning people. Morning! Right here, good. All right, now let's just roll those shoulders back. Shoulders are so complicated. Shoulders and hips are ball and socket joints. So they circumduct, you know? So you gotta really take care of them. And truth be told, I'm having a little right shoulder issue right now, so I'll see how heavy I can go. All right, now let's just pedal those arms back big. So it's like taking a spatula and scooping the sides of a bowl. You just wanna scoop it back, getting a little synovial fluid movement in our joints today. I'm thinking about the banana bread scooping out of the bowl. I love it. Ooh, banana bread, I love to make banana bread. Oh, so do I. Okay, go in the other direction, and now come this way. So scoop it this way. Now, in today's workout, you do not have to go at the same speed as Shelley and I. As a matter of fact, Shelley and I might be at a different speed. We're gonna count reps, we're going old school. We're gonna count repetitions, right? Give yourself a couple big hugs. Whenever I do this, I think about Michael Phelps. When he does this, his fingertips touch. They touch in the back! What? I've got like, 14 inches before my arms would touch. Okay, last one, relax. Let's just do a quick shoulder tricep right here. Yep, now also, I want to tell you, we always start with the largest muscle group. So we're starting with chest, shoulders, and triceps are helper muscles for the chest exercises we're doing. So that will warm them up and we'll go from chest to shoulder to tricep. Right here. Open up, ooh, that feels so good. All right, a little rotation through our core, because our core will be involved, right here. Right there. Good. Yeah. Good. Oh yes. Nice. Feels good. Just look behind you. Come on, four, three, two. Let's do a couple knees to the front, just pull those arms. Pull 'em down. Pull 'em down. Pull 'em down. Pull 'em down. Go, eight, seven, six, five, good, four, three, two, and boom. All right, so that's a quick warmup. Let's get into it girlfriend. We are starting with chest presses. So we're gonna be laying on the floor pressing straight out. So think pectoral muscles, go heavy. So Shelley and I are starting with our fifteens. Yes. Right on girl. Big ones Group motivation. We're gonna motivate each other to go a little heavier. All right, so now listen up. Heels are on the ground. Elbows are out to the sides. If you would like to add your feet into this equation, we are going, or I'm sorry, your core into this equation, you are going to bridge up. That is a bonus extra credit move. Are we ready? Oh yes. We're going for 15 reps. I'm gonna bridge up. Here we go. One, don't worry about the beat of the music. Two, if you wanna go slower. Three, four. Keep it slow and controlled. Five. Slow as you lower, six. Oh yes. Seven, eight, nine. Lift those hips if you are. 10, power it up. Come on, let's go. Last five, four, three, two, one, and release, that was set one. Now we're gonna do two more sets. So I'm gonna make it a little more difficult for myself. I'm gonna pull some five pounders and I'm gonna hold 'em too. Look at Shelley's eyes. She's like, what? Do you want 'em? All power to you girl. And I think it's a great idea, yes. You want 'em? Okay. Yes. Okay, so we're going, we don't have 20 pound weights in this studio, so be creative. So here's what we're gonna do. We're gonna hold five pounds With our fifteens, we're now up to 20. 'Cause I felt that. And it was hard, but not super hard for me. No, we need some more. Okay, here we go, set two. Are you ready? Bridge up if you'd like, here we go. One, two, three, press it. Yes. Do you feel this one? Four. Oh yeah, baby, five, come on. Six. Yep, keep counting to yourselves. Maybe you're going slower than we are, that's okay. Now Shelley and I each have five more to go. Oh, I can really feel this. Five, four, press it. Three, two, one. Okay, quick breath. That was a big difference. That was a huge difference. All right, we're gonna do one more set, are you ready? Okay. Here we go. One more set. Shelley, you ready? I'm ready. Bridge up if you want let's go, one. This is set three. Two. Come on baby. Three. I'm starting to fatigue, four. Come on let's do it. Five. You can do this at home, come on. Breathe. Nine. Five more Shelley let's do it. Oh, I can barely do this. Five come on. Do what you can. Four, three, two. One! One. Oh! Oh yes, That was great. Okay. Holy moly. Put those five pounders down. I'm going for fifteens on the flies. So here's the thing. You gotta break it down, to build it up. You have to reach muscle fatigue. Not muscle pain. Muscle pain is uh-oh, that hurts. Muscle fatigue is like, oh, I can barely do another, let's go. Chest flies. Now, this time we're going to add bicycles with our feet. That's just extra credit for the core, if you'd like. Otherwise, feet are right here. Shelley, are you with me? Pull your feet up to tabletop, here we go. We're gonna open and close, let's go. One open, close two. I'm sorry, that's one. Yeah that's two right there. Three, open like you're going around a big beach ball. Four, you keep counting for me Shelley, please. Five. Yeah, so here we go, breathe through your mouth. Oh, sorry, am I in your way? No! I'm right there. Right here! So really open up, feel it in your chest. Breathe. Give oxygen to the muscles. I hope you're going heavy. What are we at? We got five more. Five, here we go, team. Come on squad. Four. Three, two, one. All right, we can stay right here. That was set one. Now the key is not to take too much rest in between. Yes. Already feel it in my chest. Alright. You ready girl? I am. Let's go. Alright, feet are up into tabletop. Start those arms at the top, here we go. One, open, two, look straight up to the sky if that feels good. Three, Four, sorry that my feet are getting in your way. Don't worry honey. Five. Six. It's starting to get really hard for me. Seven. You can do it, Chris, Together we can do this. Yes we can. Nine, breathe, come on team, 10. Come on. 11. Oh, we can do it. Let's go. Feel that chest working. Yeah, 13. Come on baby. 14, Alright, good job team. Now if you are starting to fatigue, that is good. Our goal is about 12 to 15 reps. So if you stop at 12 or 13 or 14, 'cause you are dying, congratulations. That means you are breaking down those muscles. All right, we got one more set. Muscle fatigue. Are we ready? Let's do it. Here we go. Are you ready? Feet are in tabletop, arms are up. Last set, go. One, two, come on team. Now Shelley, you count silently for me and I'm gonna talk to our squad here. So, I love it. Thank you for being my teammate today. Now you are starting to really feel this. I want you to dig down and talk to yourself. Say "Yes I can. I am strong." Muscle is for metabolism, muscle makes you look good, Muscle makes you feel good, muscle makes you move. Come on. What number are we on? Four more. Okay, four, I'm dying. Three more. Three. Come on. Two, one. Oh, yes. All right. Now, that was hard. All right, so if it was easy for you, if you were using a set of weights and you're like, uh, you know, I was thinking about lunch, then you need heavier weights, okay? We're going into pushups. So because my shoulder is giving me a little trouble today, I'm gonna go on my knees. Never have any shame in the modified game. I want you to do what you wanna do. Now, we're gonna do three sets of 10 with a T-plank. Okay? Oh, nice. So I am gonna stick with my fifteens, which is hard. Okay. But I'm gonna do my pushup on my knees, and then open to my T-plank. We're getting chest and shoulder. And then triceps in that T-plank, so it's a little bonus. Okay? Are we rotating into the T-plank? Yeah, we're gonna go right and then left. Oh, we opening up? Yeah, we're opening up. Beautiful. Okay. Okay? So just like this, Shelley. All the way up. Love that. Okay, so see, we don't even rehearse this. We are here for you, baby. All right, team, we got this. Push up, if you wanna go on your toes, go on your toes. Hips are in alignment, shoulders are over the wrists. Ready? Let's go. Down, up, now open on the right, that's one, take your time. Down, up, open on the left. That's two. Now I'll let you count for us, Shelley as I talk to them. I want your elbows pointing back. All right? I don't want them jutting out to the sides, 'Cause that's gonna hurt your AC joint. Open all the way up, oh beautiful, holy moly. Come on baby. I have to modify down to these halfway. These fifteens are heavy. Oh, it feels good though. Oh, sure does. Come on team, we're with it together. Let's go. Awesome. What number are we on? Eight. Eight, oh. How many are we doing Chris? 10. Good girl. Oh, for the love of God. Here we go, team. Holy bananas sets. How about this we said it, we both said it at the same time. Oh my goodness. Okay. I was, I'm going to twelves for the next one. Alright. You know, it's a heavy work out, when your hair is out of place. Well, my hair is so dirty today, this is it. You know, come on, let's be real ladies. Yesterday I was like, should I wash my hair? And then I was like, yeah, no. All right, I'm going to twelves, how about you? You're just gonna sweat again. Yeah. I'm gonna try one more set with the fifteens. Okay, you go girl. And then I'll see how that does. All right, you know, if you ever have an injury, if you ever have anything going on, listen to your body. Okay? I'm just trying to take care of this right shoulder today, but I want you to go as heavy as you can. All right, here we go, team. Go! Down, up. One. Open it. Down, up. Two. Oh yes. Oh yeah, baby. Down, up, three. Come on. That core is working. Down, up. Chest, shoulder. Love it! Tricep, I feel it, come on. Elbows point back. So strong in your pushups. Let's go. Come on. Come on. What are we on? This is eight. So seven you mean? Seven? Seven. Here we go. Here's eight. Freudian slip. Okay. Do you got two more in ya? Yes, oh. I was trying to jump ahead there. Let's go. Come on. And Oh yes. Okay. Now I'm even thinking tens, but I'm not gonna drop down. Okay, but I'm gonna drop to twelves. Okay, good for you, girlie. Because, otherwise my form is gonna be lost. Right. And that is not what we need. Form before speed, always. So in your pushup, I tell you this all the time squad, but, this is a bad pushup, because look what happens here. Immediately, I engage those trapezius muscles. So your elbows should fall slightly behind you, using more tricep, and less trap muscles. Set three team. Here we go. Love that. Are we ready? It's almost over! We're almost done with chest, come on. Almost done. Here we go. Down, up, here comes one, boom. Open, yes. Two, feel strong. Dig deep, breathe. Three. Come on. Bam. Four. Bam. My goodness. Come on, five. Muscle fatigue setting in. Are you gonna be able to drive your car after this? Come on. What number is this? Seven? Seven. Okay. I got you this time girl. All right, eight. Come on. Everybody at home you can do this. Nine. One more, dig deep. Yes you can. Oh my goodness. Oh my gosh. And that's a wrap for chest. Way to go. Moving onto shoulders. Hah! My heart rate is high. Do you feel that? Yeah. Because we went heavy. Yes. All right, we're going shoulders now. We're starting with lat raises. I would normally do fifteens. I'm gonna see what my right shoulder says. Okay. All right, now. I want you to go your own pace on lat raises. And, I also wanna show you, it's different than a back exercise. When you open like this and the weights are up, this is for your back. This squeezes your shoulder blades together. We're gonna do that in training split day two. Two. Right. This is shoulders. I want you to think like you have two pitchers of water. You dump them out. Arms are about parallel with the shoulders. So they're not up here, they're here. And then you squeeze down like you're squeezing an orange under your armpit. I want you to bang out 15 of 'em. Okay. Okay? Now if you, well, I should say 12 to 15, 'cause wherever you reach fatigue. I'm gonna go up my pace. I'm gonna take twelves. You're doing twelves. Okay, here we go girl. Let's go, here we go. One, you can stagger your feet or keep them parallel, bend your knees, abs are tight. Three, come on. Four, yes we can. So it's that medial hit, yeah? Six, you got it girl. Seven, eight, nine. If you see me making faces, it's because I'm working hard. Come on, strong shoulders. 14, Way to go with that shoulder injury, nice work. Well, it's just a little strain. If my shoulder were injured, I wouldn't do this, okay? Yeah. I just have a little strain. So I want you to always listen. Today I'm actually feeling good. Good, perfect. Feeling good, so always listen to your body. Shoulders are so important, 'cause they give you independence to do a whole bunch of different things. But also when your shoulders are nice and broad, kind of takes away from the waist. Yes. All right, here we go. Give you that small waist. Here we go, one, two, three, let's go. One, two, three, four. Come on, team, if you're slowing down, that's fine. I want you to count down your own. Come on baby, let's go! All right, what do we got, five more? Five more girl. Come on go. You got it! Oh yes. All right, put 'em down in between, we got one more set. All right. Come on. Strong upper body team. Oh my goodness. Towel off if you need it. About that sweat. We were not gonna sweat today. But I decided otherwise. Shelley's hilarious, she's like, I said, "We might not sweat that much today." She said "Have you met me?" "Shelley Sweaty!" she says. That's who I am. I'm grossly sweaty. You know what? You do you girlfriend. That's what we preach. Exactly. Okay are you ready? Set three, here we go. I'm going with you Chris. One, come on girl. Two, yes, you can. Three, four. Muscle fatigue Feel that lactic acid, Uh-huh. Come on. Okay, now one more here. Now we got five more, do what you can. If you reach fatigue, you stop. Let's go, come on four. There. Breathe. Oh, yes. Thanks for that push, Chris. Was that set three? Please tell me. That was set three. Okay. That was set three. Overhead presses. That was for the medial deltoid. So just to give you a little education, you've got the medial deltoid top of the shoulder right here. You've got the anterior deltoid, front of the shoulder, you've got the posterior deltoid, back of the shoulder. You need to strengthen all three heads. So this next exercise hits all three heads, but primarily medial. Overhead presses, are you ready girl? Yeah. All right, pick up what you can. Let's go team, right here. Pull 'em up. Right here. Stagger your stance or parallel, whatever feels better. But I always tell you to lower your center of gravity 'cause I don't want you to do this. Arch your back. I want you to tuck your pelvis in, abs are tight. Ready? Let's go. One, two, three, four, five. They're getting heavy. Oh yes. Come on team, you can do this at home. Okay, we have five more. Are you ready Shelley? Let's do it. Five. I'm shaking. Four. Three. Two, one! Nice work. My goodness gravy. Okay, good gravy. Good gravy. Good gravy. I'm gonna have to step it down, Chris. High 10 to you. Hey honey. Shoulders. You do what works for you, right? Yes. I do a lot of shoulder. I used, I used to do more of it. So you know, but my goal is to just stay as strong as I can. We were just talking about how, entering your fifties. It's so fun. You're gonna be entering. Yes. I'm in it. I'm kind of approaching the middle of it. I mean, it takes such, your body changes, it does. And you know what you have to do? You have to listen to your body. You have to give yourself some grace and you have to believe that you still are worthy of being strong. Oh, so much, yeah. Okay set two, Let's go, girl. Are we ready? Arms up, here we go. One two, three, four. Five, not too fast. Six. Oh, I'm shaking. Five more. Come on. Five Four, three, two, one. Nicely done. Okay. That was muscle fatigue for me. I was shaking. I was talking to myself. Now for set three, we're changing it to a little different. It's called the Arnold Press named after our friend Arnold Schwarzenegger. Okay, so we're gonna start here. We're gonna rotate and then rotate. I'm gonna go to twelves for this 'cause this gets hard. Okay. Open, rotate, open, okay? It's a beautiful strength move though. Yeah, I love it. Slow, controlled. And we're gonna keep it slow. Here we go, okay. Arnold. What was his? What was his big line? I'll be back. I'll be back. I'll be back. No, you know who I wanted to be? Linda Hamilton. Those freaking arms. Those arms. We'll get them. Okay, here we go. So start here, ready? Go. Open, up, close. That's one. Open, up, close, that's two. Open, up, close, that's three. Open, up, Yeah, so go for it. It's five, I'm starting to shake again. I know. Six. You can do this Chris, come on. Come on, we got it. Come on, team. We got it. You got it. Seven. Hmm. Man! Breathe. Eight. Yeah. It's that extra move. Nine. Oh! Okay, five more. That's all, that's all we're asking for. Five. Bend your knees, abs are tight. Four. Talk to yourself, come on. Yes you can, yes you can. Three. Two more. Oh my gosh. Come on. Oh my, oh my! All right. Shake it out. I'm never gonna be able to hold my coffee or anything else today. This is how you build muscle. Oh yes. I do love this concept of a split day training. I think it's really good for you guys. You know, if you do a lot of the HIIT workouts, the circuit workouts, put this in. Do this one week a month. Yeah, love it. You know where you throw this in, this heavier stuff. Okay, anterior deltoid, front shoulder and a little rear delt. So we're gonna keep long levers. Now when we bend our elbows, you can hold heavier weights. When your arms are long levers, no bend, and it's farther away from your body, you probably need to go down a weight. Plus it's these little anterior deltoid muscles. Are you gonna use eight? I think so. I think I'll use eight. And then I'll switch down to five. Let's start with the heavier and then drop it if we need. I mean, I can use fifteens for a lap, but I gotta tell you right now, I don't want you to do this. I don't want you to shrug your shoulders to pick them up. Shoulders are away from the ears. We're gonna make a T. Are you ready? We're ready. And we're gonna trace the T backwards. So I'll show you. Okay. So we'll go up. Up. Down. Up. Oh! Up, down. Oh, that's sneaky! Okay, so that was one, two. Yes! Ready? Three, hold it here. Four, do not scrunch your shoulders. And the elbow, is it slightly bent, or extended? Slightly, always slightly soft. Slightly bent. Protect your joints. Okay what was that, eight? Yes. Good job, stay long in your spine. I guess we'll go to 16. 11, this is hard. 12, Okay, come on, two more, we've got it. Are you ready? Oh gosh. Chris. One more. 16. Oh yes. We got two more sets of that. We can do it. You feel that? Yeah you do. Three heads of the shoulder. Baby! So you get back there, yeah. It's beautiful. Now I feel a little, I'm gonna try one more set with my eights. Okay. Let's see what happens. Never, there's no shame in lowering down if you are fatigued. If you are fatigued, congratulations, that means you're hitting muscle fatigue, which is what you need to break it down. And then we build it back up, through recovery and having some good, healthy protein. Here we go. Ready? Up, one, bam, bam. Here we go. Two, bam. Three. Four. Keep those shoulders away from your ears. No scrunching. Come on. Oh yeah, baby. Oh yes. What do you think? We got it, Chris. Nine. I thought this would be a walk in the park. Me too. Oh no! 11. Wait, what is this? 11? 11. Okay. Coming for 12. Okay, I'm starting to really fatigue. I can notice myself starting to scrunch my shoulders. 14. Okay, I can barely lift them. Two more girl, you can do it, you can do it. I know you can, use that breath. Oh baby! 16! Alright. Well, and then we never normally go down, This is the perfect opportunity to go down, all right. Losing form, starting to shrug. I started noticing, I'll turn sideways. Instead of getting my arms up here, I was doing this. I was starting to round a little bit through my back. I was really fatiguing. Also, you gotta be, just slightly soften your elbows. That was a good point, you never wanna overextend a joint. That's how you get tendonitis. Right. So bend those elbows slightly, okay. Set three, are you ready, girl? Yes. Here we go. Here we go. Let's lift it up, up, one. Up, up, two. It's still not easier. I know. It still feels like you carrying a sack of potatoes. Usually, the first few, you're like, "Oh, okay, his is okay." And then you get halfway and you're like. Breathe. What number are we on? Muscle fatigue. Eight. Eight, I love it, okay. Nine. Come on baby. Work to fatigue. Work to it, All right, what do we got? 13. 13 we can do this. Come on yes you can at home. 14, now we got one more T, trace it, yes. Up! Up! Lower, yeah, Bam. Done, all right. Oh, yes. Holy moly, drink some water, stay hydrated, triceps. I'm never gonna be able to shift the gear in my car today. I'm gonna have to just-- I hear you. All the way home. Just shake those arms out a little bit. We're moving to tricep now, we're gonna go overhead. Now, when I used to work out in the weight room, like I said before, there were weights in the group fitness room. I would grab a 30 pound dumbbell and I would hold it here and do this. Now I use two fifteens, right? So it's still the same concept. Pick up what you can for an overhead. Now I do wanna point out, I'm losing my bun here. I do wanna point out, elbows in. And this is the long head of the tricep. You have three heads to the tricep. Long, we're gonna get the short one right here. And then you've got that other one that just kind of helps out with everything. Assisting, yeah. Okay. So let's start it out. I want you to bring your hands all the way down behind your back or behind your neck. And don't over tuck your chin. So we're gonna lift up, are you ready? Again, your foot position can either be parallel, I still want you to bend your knees and not overarch your back, or one foot forward. Are we ready? Here we go, down and up. That's one, down and up. Keep the elbows in, two. Now I'm gonna let you count silently, Shelley, and I'm gonna talk to them. Okay? So I'm right here. I want you to see how we're coming all the way down. I want you to go slow because we really wanna lengthen slow. This is the lengthening right there. Bam. Slow, and if you're shaking, congratulations. Baby. What number? Nine. Okay. 11, yes, we can. 12, come on, strong arms. 13. 14. 15, oh. Oh my goodness gracious. Okay, now I want you to keep in mind, had we started with that exercise right out of the gates, that would not have been hard for us. Right. Okay, but the triceps have been the helper through all the chest exercises. And our upper body is fatigued right now. So it's, my arms feel like lead. Right. So it's hard. So if normally you could do fifteens, but right now you're on twelves or tens because of the fatigue, that's totally normal. All right, let's keep going, here we go, come on. We're gonna finish up these triceps for each muscle group. We're doing three different exercises, three sets each. Very traditional. Love that. Throwing it old school baby. Fatiguing those babies. Here we go, are you ready? Here we go, Shelley, okay, one. Two, now don't speed it up too much. Cause I want you to really use muscle, not momentum. Four. Five. Oh yeah, we good. Six. Come on, seven. I got it, you got it. Eight, I'm starting to die. Yes, that is good, just breathe. Shaking. Five more. 11. Yes. 12, 13, Oh my goodness. Okay, now, here's a little secret coming from group fitness instructors. When we're teaching a class, we can cheat. Yes. We can stop for a rep or two and talk to the team, right? Yes, and coach you through it. Today we're doing every single rep with you, And I'm telling ya, it's humbling me. It's humbling me. It's so true. I feel like you at home, I know! You know, sometimes when I'm really fatigued, I'm like, "Hey guys!" I start talking to everybody, right? Okay one more. And they always say, "Oh, you're so full of life and vibrant!" Well that's 'cause we skipped a few, maybe, uh? We skipped a few reps. We had time to catch up. All right, I'm gonna try fifteens one more time. Alright? Okay, go for twelves. No, go for twelves! I'm thinking one 15. Okay, do one 15. Here's what I want you to do. Do you, do, you! Okay, I will probably drop down halfway through. Only because I know it's a big, big arm day tomorrow too! Ooh yeah. I gotta modify it. You've got an arm day tomorrow. One. Here we go. Two, all the way down, come on team, three. Just don't overreach yourself out of that workout. Four. Five, all the way down behind that head, you got it, Six. Tight elbows. Nine. Okay, hold on, hold on team. If you guys can keep going, keep going. I'm just taking a quick break and I'm gonna do five more. You go for it, girl, you finish yours. 12. Okay, here we go. I'm going for five right here. I'm gonna keep going until you finish, Chris, 'Cause I'm-- I got one more. Go girl. Oh yes. Nothing like a little team action. This might be the most faces I've ever made on camera. I'm like. Okay. Shake it out. It's real. We've got kickbacks now for the short head of the tricep, kickbacks. Okay. Ooh that lactic acid. You guys, we're almost there, We've got kickbacks and then skull crushers. Guess what? You can thank me later I'm not making you do tricep pushups. Thank you, Chris. We didn't do very many pushups in this workout. Mostly because I'm holding back for my shoulder. If you wanna throw an extra pair of, or set of pushups in at the end of this, knock yourself out, do it. Yeah. Okay, here we go, kickbacks. Now I want that elbow to come up. Let's talk about form, this is not a tricep kickback. This is momentum, and this is a shoulder exercise more, okay? So what you gotta do is get the elbows up and now you isolate. So when she gets her elbows up, oh girl, you're using fifteens? I am not, I always, my form always fails when I try to pick up fifteens because she's gotta keep her elbow steady, right there. Yeah, there we go, girlfriend. Okay, so I don't want you doing this. No swinging, all right? I'm gonna try twelves and see what happens. Okay, so again, we're hinging over. Now you can have a... Jagged? Parallel stance. and hinge over from your hip flexors with the nice long spine and tight abs. Shelley and I tend to do this. This protects your low back. Yeah. I like this. But you're still hinged over from your hip flexors. Get those elbows up, here we go. Kick it back, one. Kick it back, two. Kind of hold it out there and squeeze, three and four. And five. Don't go too fast, six. And seven, you got it. Eight, oh, girlfriend! Nine. Oh yes. Come on guys. 12, hold that elbow steady. 13, 14, Oh yes. Oh yes. That feels good. I feel it. That feels good. Set two. So it's okay to take a little rest in between sets. The key is you wanna, you know, take like 15 seconds, 20 seconds. If you ever see someone at the gym who picks up a set of weights and then they do a lap for five minutes. Yeah. That's too long. You gotta still keep that tension on the muscles. Here we go, set two, let's go team. Are we ready? And Go. One, two, three, four. And I love the hesitation at the top just for a second. Yep. Seven. Come on shoulders away from the ears. Eight. Oh yeah. Nine, Go girls. Go ladies at home, go team. three more. 13, 14, Holy moly. Oh yes. That feels good. We got one more. Oh, one more set. We got one more, and the skull crushers, yes we can team. Here we go, come on. Last set of kickbacks, we're going into those skull crushers! Here we go. Yeehaw! Stay with us, keep that motivation up. You are strong, strong is the new sexy girlfriend. Exactly. All right, here we go, hinge over, bang 'em out, let's go. One and two and three. Four. Whoa. Five, come on, I'm impressed with you. Six. Seven. Eight. Nine. 10, come on. You can go faster or slower at home, that is up to you. If you fatigue at 12, I want you to get at least 12. Yes. Okay, I'm gonna move my weights over here so we can lay down, okay, here we go team. This is our last and final exercise, skull crushers. Love that. Number three for the triceps. My favorite exercise. Okay leg drops are extra core, that's your bonus. Otherwise, you're gonna bend your knees and have your feet on the floor, okay? So in other words, when we're doing our skull crushers, I'm gonna lower and lift my legs. Now you do not have to, you could do one leg at a time or you could do no legs. Okay. You could keep 'em down. I might even put my legs down at some point, we'll see. I think I'm going to. Keep your legs down, girl. All right, now, your arms are parallel, perpendicular to the floor, and you drop your weights on either side of your temples. Now I'm already shaking with, I am involuntary shaking right now in my arms. Seriously! Let's see what we can do here, let's go. One, two, three. Breathe. Four. Keep those elbows towards the sky. That's seven. Chris! Eight, stay strong. Nine. Oh, hold on, hold on, hold on. I'm shaking so much, it's crazy. That's okay. Here we go. Okay. 12, 13, 14, that's it for me. Okay. I can't do the 15th. You can, you can if you want. This arm is shaking like crazy 'cause this is the arm that has a little issue for me. So I'm dropping down to twelves. Well, I don't have an issue, but I'm still shaking. It's wild! My arms are shaking. So... I'm gonna drop down. Are you going to twelves? Okay. I'm going to. I could see my form breaking. Yeah. When you can feel your form breaking, I felt my elbow falling back, and that's why I stopped, because I could not get that length. Okay. All right, here we go team, set two. It's amazing when you drop down just three pounds, how much lighter it feels, right? It's so much easier. All right, here we go. One, two, come on, baby. Three, four, five, keep those elbows perpendicular to the floor. Six. Oh, yes. Come on. We're strong. We can do this, Chris. Yes we can. I'm just wondering what's going on with my right arm, I can't finish my right arm, right there. It's tired. Boom. Work with it. Good girl. My right arm is just shaking involuntary. But you know, that tells us we're getting to fatigue. Yeah. So, I'm gonna try it one more with this, how about you? I'm gonna do it as well. If my right arm gives out on me, I'm just gonna stop on the right and keep on the left. See, you have to get creative with fitness. You can't be so black and white. Right. You can't say, "if I can't do both arms, forget it." Or you can't say "if I can't finish this way, forget it." Drop down, do one arm, breathe through your mouth, do whatever you can to feel accomplished. And it doesn't have to be perfect. And if you stop, it's not failure. Yeah. It's fatigue. Okay, this is it, this is it, girl, here we go. Here we go, let's go, team. Go! One. Oh yes. Two. We can do anything. Three, yes we can. Four, five. Come on. Breathe at home, yes, you can. Come on. Yeah. Oh yes. Come on baby go. Okay, here we go, five more. 12, yes. 13, come on. Oh yes. 14 Come on. 15 And we are out. Fireworks. That was the one exercise where I gave up a little bit. And you never give up. You are amazing. Shaking. Amazing. Shaking. I am so proud of you at home. That was super fun! Oh, so much. Okay, let's pull our arm across. That was-- Never underestimate strength training. Oh my god. It'll kick you in the glutes. It'll kick ya. Every day. There you go. So this was chest, shoulder, tri strength training split day number one. Our next one is gonna be back and biceps. That's a hard one. I love back and bi though. See, I really love upper body. A lot of people love lower body, I love upper body. Well, and upper body you can see success so quickly. Lower body takes a little extra. So, you know what? If you want quick results in terms of your upper body, push those heavy weights. I like it. All right, fingertips in reverse table top. Now, it might be hard to hold your body weight right now. Lift your body up and open through your chest and shoulders. Oh, does that feel good? Delicious. Just open through your chest and shoulders. Now of course, after working your muscles so hard, this is an amazing time to take in protein, all right? If you are about to eat a meal, then perfect. You don't need any kind of supplement, drop down. If you are about to eat a meal, then eat some protein in your meal. Maybe you're having eggs or turkey or whatever you're gonna have, right? If you aren't gonna eat a meal, maybe it's a protein water or a protein shake that you have. Shake some protein powder up. You know, I'm always talking about whey protein. But if you're a vegan or a vegetarian, you can do a plant-based protein. But the branched chain amino acids, those are the BCAAs, that's leucine, isoleucine and valine. Leucine in particular, is really important for muscle synthesis. So, protein doesn't make muscle, it repairs muscle. So you do the work, and then you ingest the protein in, bam. That builds the muscle. That's it. So this was shoulder, chest, shoulder, tri day. Join us back for bi, back bi day. You've got glutes and legs coming up in a couple weeks. We've got a core workout for you. Thanks so much for joining us, we love you. We appreciate you so much, you have no idea. Way to go GHUTV squad. See ya. Have a great day.