GOLD LIVE Class: Strength Training Split Day - Legs and Buns 2

Hi there "Get Healthy U TV" squad, and welcome to Strength Training Split Day - Legs and Buns number two. My name is Shelley Hawkins, and I am here this morning, or this afternoon, or this evening, with our fabulous Sheila. How are you? I'm great, I'm great. Good, are you ready doll? Yes, I'll be your modifier. So, anything you wanna see that's a little different, remember always do you, always. Love that. And I'll give you a different road, not a easy, different. Beautiful. And saying that reiteration, you are not gonna get an easier path. This is a strength training day. Remember, there's no cardio. You're gonna get pure strength training. So I'm gonna encourage you right now, to pick up the heaviest weights. We were just going through the workout, and really it does push your heart rate. As your weights get heavier and heavier, the heart rate comes up, but there's a an objective there, and I want you to use those heavy weights today, all right? We're gonna start with a warmup. Legs and buns. Remember, quads, hamstrings, gastrocs, you got your glutes, three muscles in that glute, one of the big, well, the biggest muscle group in the core. So we're gonna work them all today. And you know that we love to work our lower body, right Sheila? Oh yeah. I know you do too. all right team, we're gonna get started. Let's take our feet hip width apart. We're gonna take a big breath in. Lift that rib cage and exhale. Give me one more big breath in, and exhale. Now take it down, hands to your quads. We're gonna cat-cow stretch. Let's bring it all the way up to the top and release. Now extend those glutes. Oh yes. Good morning spine. Good afternoon lower body. Two more, cat-cow stretch and round it up. One more for me please. Nicely done. You ready to squat, Sheila? Oh yeah. Let's go, down, slight turnout in the toes, all right? Now I want you to load your heels. You're gonna wave your toes at me. How about that? Wave your toes, squeeze your glutes as you come up and keep your knees soft. You've got four more, yeah. Three more, and two. I want that lateral lunge. Right, left. Slow to start, right hold, and left hold. I was ready to go faster. Right hold. What baby girl? I'm ready to go faster. She wants to go this morning, yes! And left. Two more that speed. Now, let's let her go wild. Let's go, team, right, left, right, left, right, left. Can you give me four more? Four, three, and two, your feet top parallel to each other. Narrow stands. Dead lift, down two, up, two, down, two, up, two more. Push and pull. One more. Push. Hip adduction. Right, left, so you're gonna round it out, step it down. Round it out. Hips are forward. Like headlights in a car, yes. Four more, three more, two more. Crunch it to the front. Right, left, let's go, let's go. Pull it. Now I want you to think about engaging the core. The biggest muscle, remembers is your glutes. You've got four more, three more, two, now march it out for me. Big breath in, in you come, and out. One more, in, and out. Now team, pick up that heavy set of weights. What we're gonna do is three exercises. You're gonna work those three exercises, and you're gonna back-to-back, another round. So one round, straight into second round. Then we put those three exercises to rest. Our first move is a lateral lunge to your right, and bring it up, all right? So you are loading the glutes, you're loading the hamstrings, you're loading the quads. I'm gonna start my watch on my clock. You've got 30 seconds on. Are you ready Sheila? I'm ready. Let's go. In three, Ready or not. two, one. Hit it. Let's go. Hold and tap. Now I want you to frame your foot, down and up. Remember, keep that core ignited. Squeeze your belly. Push into that glute, and drive that power move. Down and up. You've got eight seconds, team. Load it and up, nice. Load and up. One more, down and up. Take a breather. You're gonna switch sides. You're going to your left. Are you ready, feet hip width apart? Three, two, one, let's go. Load and tap. Light on that leg, load and tap. Beautiful, push. I want big range of motion, all right. Big range of motion, and tap. Whoo! Down, frame that leg, if you can, push the glutes back. A little attitude on the glute never hurt anyone, right? Push pull, and up. You got five, four, three, gimme one more, two, one, nicely done. Your third move, lateral lunge, right, left. So you're gonna right, come up, left side, two, one, let's go. Right and up, and hold and up. Take your time, lunge, shoulders back. And I want to see your faces. And up. Come on. Lateral lunge, and push. Pull, and push, nicely done. I want the heel grounded, and I want a strong glute. Three, two, one, nicely done. Nice. Second round, right side only. Then left side, then alternating, all right? Here we go. Three, two, one, hit it. Let's go, Sheila, down and hold it. I want you to hesitate at the bottom. Hesitate, really lower those legs. Push, pull, push. This is your second and last round of this exercise. Come on. Up and load. Feel your heel. It's grounded. You're heavy in the heel. You are light in the toes. Three, two, one. Nice. You're gonna switch side. How're you doing girl? I'm good, I'm good. I'm sweaty Betty, already. Oh, just a little bit. Yeah? I'm glistening. Sheila's glowing. Three, two, one, let's go team. Left side. And wait. I want you to hesitate and wait. Push and pull. Nice. Long extension in that back. Load it and pull. Load it and pull. Come on, keep it up, you've got six seconds. Woo! Six seconds. Three, two, one. Nicely done, Sheila. She went for that finale. The last one. Right to left, girl, this is it. This is it. Three, two, one, hit it and up. Slow. Push and pull, push and pull. It really helps when I think of pushing my heel, to push myself away. Exactly. A little bit of momentum in there. Exactly, nice. And then that power move up, right? Yeah. As you come up off the glute, off the lateral, it's a power move up. Make it a little explosive by pushing up. Trying to think of like you said, "Wiggle the toes." Yes, up, one more and out you come. Nice work team. 30 seconds, take a breather, take a drink of water. Our next progression, our next progression, rear lunge, glute press, rear lunge. I'm gonna show you side on. You're coming into that rear lunge. You're coming into the glute press, rear lunge, glute press. Now, Sheila's gonna give you that modification. Maybe a smaller range of motion. Maybe you tap those feet together. You decide. By bringing that foot in, you get a little relief, all right? Are you ready team? I know you are. Come on, heavy weights. Remember when you lunge, your feet are hip width apart, your shoulders are back. All right? Here we go in four, take that leg back, three, two, one. Let's go, lunge and press. I'm gonna take it away from the music. I'm gonna keep it slow, but I want you to think about full range of motion. Take that knee down, and flex that foot up. Love that, Sheila. Take it down and up, and down and up. Push and pull. Get that glute. As you hinge forward to push the glute, you are working into that supporting leg into that lateral. Three, two, one. Switch sides. Nice. Switch sides. Take those glutes, tuck them under you. Two, one, let's go. Lunge and push. Love that, Sheila. Follow Sheila if you need just to modify slightly. Remember you're still getting all those muscle groups. You can feel the glutes. Yes. Push. And when you push back in the glute, it is a power push. It's not just a kick. Flex your foot. Keep it nice and tight. And push, and lunge. Glute press. You've got four, three, two, one. Now you're gonna alternate. So you're gonna start like this. You've got a lunge, you've got a kick, you've got a lunge, together. Switch legs. One, let's go. Lunge, push, lunge, tap, lunge, glute press. Come on. Whoo! Those weights are starting to get heavy in the hands. Lunge, press, lunge, together. Lunge, press, lunge, up. Come on team, you've got this, whoo! Oh yeah. You've got six seconds. Come on. Four, three, two, one. You got your second round. Right leg, lunge, press. Are you ready? Three, two, one, let's go. Lunge hold, press, lunge hold, press. Now, Sheila had a great thing here. She had to release the weights. I know with my hands, they get really tired. Oh yeah? Drop the weight. You can also have one weight, if you need. One weight is just as good, all right? Let's go. Lunge and press. Come on, whoo! Big muscle groups, the heart rate comes up. Three, two, one. Switch side. Oh, the standing leg. Oh yes. Whoo! Especially if got that knee soft, right? Mm-hmm. Three, two, one, switch sides, let's go. And press, lunge, and glute press. Now, on that press, I'm gonna show you side on. You gotta hinge forward. So, you gotta a lunge, you gotta hinge. You're loading that glute, you're loading that quad, you're loading those laterals, all right? Use them. Come on. Push, pull, push, pull. Nicely done team. Come on, three, two, one. Oh! Oh my gosh. We're gonna alternate. We're gonna alternate. We're gonna alternate. Right left, two, one, let's go. Lunge, press, lunge, tap, lunge, press, lunge, tap. Shoulders back, chin up. Keep the natural alignment of the spine. Let's go. Come on Sheila. How're you doing sweet cheeks, my baby girl, yes? Oh yeah, we got it. You know I call everyone I love, baby girl. It's getting heavy. Come on team, you've got this. Five, four, three, gimme one more, one more. And out you come. Oh dear. Wipe that sweat team. Wipe that sweat. Split day, legs and buns. Brought to you by the fabulous Sheila and Shelley. Sheesh, we do it too well, we do it well. Uh-huh. All right, our next progression is, rear lunge, squat, rear lunge. So this is how it looks. You take that leg, you lunge, you keep it low, you turn into that sumo, you take it low, and you tap. So lunge, push, pull, tap. Nice and tight. Now remember, you can hold two weights, you can rack them, you can hold one weight, you decide. You decide. And you can slow it down, right Sheila? Three, Oh yeah, we will. two, and right side only to start. Let's go. Push, pull, push, up. Now Sheila's gonna take it a little slower. And I love that. I love that. Allowing you that full range of motion without compromising your form. Almost lost myself there. Aha, push, pull. Come on. I love it. You'll keep it low, all right? Try not to bounce. As I get fatigued, I bounce, and I don't wanna bounce. Oh yeah, I was trying to bounce. Three, two, one. Whoo! You've got the other side. Oh, that left butt cheek is on fire. Right. And you're working those legs, right? Laterals, two, I was trying to cheat, doing a bounce. down, squat, bounce those cheeks. Come on, push, pull, up, lunge, squat. Adductor, abductor, quads, hamstrings. Gluteus medius. Maximus, minimus, let's go. Hop, lunge, squat, lunge, ouchie. Come on. Oh yeah. Pull, push. Four, three, two, one. Whoo! Third round. Alternating. Right side, left side, all right? Lunge, squat, two, one. Let's go. Lunge, squat, lunge. Switch that leg, switch that leg. Lunge, squat, lunge. Are those legs shaking, Sheila? Oh, absolutely. Mine feel a little jello-ish. Lunge. I thought the floor was shaking. Lunge, squat, lunge, eight seconds, come on. Eight seconds, you can do it. Lunge. Anything in eight seconds. Three, two, one. Oh my golly gumball. Oh! Right leg. Second round, second round. Three, two, one, hit it. Lunge, pull, down, right leg only. Whoo! I'm suddenly quiet, right? Ah. I'm suddenly quiet. My breath is coming, and it's labored. Come on. Push, pull, push, pull, up, six seconds, come on. Whoo! Four, three, two, one. Oh. Left leg sweet pea. All right, let's go team. Drop those weights if you need. A grimace or a smile? Let's go. Push, pull, push, tap. Lunge, squat, lunge, tap, lunge, squat, lunge, tap, lunge, squat, lunge, up. Come on. When you rack that weight, you add body weight to that lower body, but you also incorporate the core, right? Come on, push, four, three, two, one. Alternating sides. We can do this. Oh my gosh Sheila, I don't know. I don't know. Heart rate's up. We can do it. Come on, we gotta do it. Two and one, let's go. Lunge, push, pull, low tap. Remember, should you need a little relief, you come out, but when you are fatigue, and only are fatigued. Lunge, squat, lunge, tap, lunge, squat, whoo, tap. Oh my gosh, this is the longest 30 seconds in the history of the world. Come on, push, pull, three, two, one, down. Oh. High ten, baby girl. Why, I'm a sweaty mess? All right, our next section, band it. And I'm gonna have to drink some water here. Now, I love the band. Sheila, how about you? What do you feeling about it? I like the band. We have a love-hate relationship every time. And I think you hit the nail on the head. It's love-hate. We love to hate them, but we hate to love them, either or, whichever one you choose, today we're gonna use it. Now, option one, bands above your knees. Option two, bands around your calves. Option three, around your ankles, tension on that band. We're gonna start with a box step. So it's right, left, Yeah, you just keep on going, I'll be there. right, tap. Left, right, left, tap. Let's go, right, tap. You've got a box step, so right, pull, push, right, left, right, left, right, left, right, left, right, left, right, left. Yes. Now can you go lower? Oh, yes you can. This feels good now, but I know it won't. I know it won't soon. Yes, it starts to catch up on you. Come on. four, three, two, one. Wait there. Adduction, right side, left side. Flex your feet. And I want you low in those glutes, all right? Two, one, let's go. Push, pull, push, pull. Now flex your foot. Engage your laterals. Now straight away, I feel myself kind of hinging. That's not what I want, right Sheila? Nope. I don't wanna hinge. I wanna use the power of the legs to push and pull. Push. So before I actually, Yes. how do you keep the band from rolling? If you keep tension all the time, your band won't roll. They hear this. Beautiful. And it doesn't have to be big. Two, one, you can make a small range of motion, if your band is tighter, you just have to have a small range of motion, all right? Two steps to the right, two steps to the left, keep it low, here we go. Let's go team. Step, come on, step, step. Now, the bigger the steps, the harder it is on those laterals. The lower you go, the harder it is again. And if you came here for easy, then so be it, all right? But if you came here to kick your butt, kick it with us. Come on, push, pull, push, pull. You've got eight, seven, six, five, four, three, two, one. One. 10 seconds. Let me get this started again. You got a box step in exactly four seconds. Lead right. In three, two, one. Let's go. Forward, back together, forward, back. Switch your knee. Are you starting to feel that, Sheila? Oh yeah, I wasn't switching it. Oh that's, yes, yes. Oh, this reminds me of step. Doesn't it? Bam, I love that. Add the arms, what happens to your heart rate? It goes up, right? Come on, push pull. Push pull, three, two, one. You're out, adduction, right and left. So you can stand here all day, and adduct, or you can stand here all day and adduct. We can sit here all day. Yes, two, one. Let's go. Hold it, pull. Hesitate. Hesitate. So remember, it's not this. I want you to hesitate. Use that muscle, and the tension at all times. Pull. You can even palpate on your glutes, then you know you're going. Yeah, that's it. If you feel those little bubble butts, right? Mm-hmm. Oh yes. I say the bubble butts. Yeah. Come on, whoo! I get so excited I fall over. Three, two, I have BWB, so I'm good. What? Two steps to the right, two steps to the left. You're keeping it low, team. Low control. Two, one, hit it. One, two, one, two. Now I know you cardio junkies out there, I know you love that little cardio. You get to modify if you wish. You get to take it low. You get to decide where your point is today, that you are feeling it. Come on. Come on. Push, pull, push, pull. Hello laterals. Oh yeah. Ooh. Tomorrow morning when you get outta bed, you're gonna be like, "Yay, I did it." Oh yeah. Three, two, one, nice work. That is that fourth block. You have got one more team. It is a tap. One more? Only one. What, man! Wasn't it exciting? We wanna do it again team, don't you? If you do, hit play, rewind. Isn't that beautiful? One hour of lower body. If it's not what you want, add to it. Right. There is something for everyone, in every single workout. I love that. Double it up. If you want half of it, do 15. That's it. Yes, yes. Oh my gosh. Or do one of each, anyway. You get it. You got it, You get that. you got it. All right, our last block is a tap, a tap, a tap. You're not starting yet, you've got exactly 10 seconds. Right side, then left side, then right and left, all right? Now here is where I want that sassy. Whoo! I got my sassy lady. Two, one, let's go team. Bam, now the floor is hot. The floor is hot. So, do not leave your foot there too long. Push, pull, push, pull, push, pull, push pull. Load that left leg. Load that left leg. Come on. Sassy patterns, come on. Pull, push, pull, push, pull. That stabilizing leg is working, right? Oh yeah, oh yeah. Right? I feel it all the way down that left side. Come on, come on, three, two, one, out. Oh! Ha, ha, ha! You know also, if you have too light a band, it'll wrinkle too. Right. But I'm not saying anything like that. No. You know what? If the band's gonna wriggle, let's go team. If the band's gonna round it up or it's gonna roll down, sometimes they have a mind of their own, right? That's the hardest part actually in bands, is to keep them where you want them. Especially if you have shorts on, and then you get a free wax. Oh! Yeah, push pull, light on that foot, light, snatch it back, snatch it, snatch it. Push, bend the supporting leg, four, three, two and one. Alternating. Right side, left side. Yes, yes. Alternating. We can do this. Yes we can, we're almost done. Down you come, three, two, one, let's go. Right, left. You can get jiggy with it. Right, left. Yes, now you wanna see us dance? I know. We can do it. Push, pull. You want more? You're here, you're here. You decide, you decide. Come on, push, pull. You can modify anything. We give you the tools, you run with it. Just have fun, that's it. Up, yes. Tap, tap, tap, tap. Five, four, three, two, one, one more round. Last round? One more round. And if you have to fix the band, do so. It is a nasty little piece. I know. It wants to come off, right? It's just too light, so. Let's go team. You go ahead. Let's go. Push, pull. I'm coming. I'll do some for you Sheila, don't you worry. I got you, I got you. Remember that floor is hot. Do not transfer your weight. It is a tap, pull, tap, pull tap, pull. Come on. Hot, hot. That's better. Is that better? Yeah, I was cheating a little bit. There you are. Come on. Eight seconds. Let's go, let's go, four, three, two, one, out. Won't cheat with this band. It's talking to you now, right? Oh yeah. It's harder, right, the red? Oh yeah. Oh, oh. Sheila, I'm gonna carry you out of here. Let's go! When Sheila starts to sing in a deep tone, we're in trouble. Right, it's painful. Come on, come on. Push, pull, push, pull. Up, up. Use those glutes. If you don't use the muscle, you're gonna lose it, right? Yep. Do not lose. That's 'cause your butt links to your hamstring. Yeah, oh, that hammy is working. You've got three, two, one, out, one more, right and left. Sheila's now, "I wish I kept the green one." I know. You got one more round, baby. You got one more for progression. Oh man. Three, two, right side, left side, right, left. Now how low can you go? Look at us? Come on, look at us. Oh yeah, if I dance with it, it feels better. Yes, come on. Bam, bam. This is dance lower body. Huh, come on. Push, pull, push, pull. Tap it, tap it, tap it, tap it. Six seconds. Come on. Oh yeah. You can do this, in three, two, one, out. Drop your bands, team. We're gonna stretch it out. Drop those bands for me. Nice work. I'm gonna stop that timer. All right, you gonna take yourself onto your mat. Onto your floor. We're gonna come into a wide yoga squat, all right? I'm speaking your language. So, before I couldn't do this, because I was too Zen, so I had to do this or this. Let's go, girl. Let's take it nice and low. Load the glutes, heels to floor, right Sheila? Ah, feels good. Heels to floor. Ouch. Hold it there team. That lower body is such a beautiful muscle group to work, because you can really get the maximum burn. It's a big calorie counter. If you're short with time, and you really wanna push into an efficient, effective workout, lower body gets that calorie torch every time. Let's take our feet to the, I mean not our feet, our hands to the floor. Parallel out your feet slightly and extend the glutes towards the ceiling. Whoo! Hello hammies. Hold it there for me, team. Heels grounded. Everything wants me to take off these shoes. Oh yes, oh yes. So team, if you want your shoes off doing it, do it. I agree, if that is way comfy. Let's take it up slowly. Round the shoulders out. We're gonna take the right heel into the glute, team. I want you to parallel out your quads. So, just put those quads together, the inner thighs, and then give me a pelvic tilt. So extend the pelvis and push slightly forward, keeping the supporting knee up. Whoa, that balance did not want to come. Oh my. Let's take that same leg, right leg. Cross it over the left. And I want you to flex your foot, and then drive it slightly down into a figure four. Now you may see that my toes, Sheila's- Balancing with shoes on is a kicker. It's, yes, whoop. As she said, "It's a kicker." Yes. Oh man. When you think about it, that's when you lose it, right? And let's switch sides. Let's take that left heel into the glute, quads parallel, and then give me a nice pelvic tilt forward. Holding that core accountable, squeeze in that naval to your spine. Nice. All right team, let's take that same leg, the supporting leg. Your toes are turned out slightly. You're gonna cross over. This is my more difficult side, and you're gonna come down into a figure four. So, it's four here? Yes. Awkward. And if you feel yourself over or under balancing or having problems, that is the core firing to keep you up. Go with it. Nice work. All right, let's bring it together. Feet parallel to each other team. Big breath in, and exhale. And one more big breath in team, and exhale. My friends, that is Strength Training Split Day, Legs and Buns, number two. Sheila, We did it. We did it. It was such a pleasure with working out with my girl. Have a great day, Get Healthy U TV squad. Make sure to check out the website, there's so much content. Let's have a fun time, and enjoy your week. We'll see you soon.