Total Body Firm Up

Get ready. This is your Total Body Firm Up. I'm Chris Freytag and I'm ready to push it hard with you today. So, just step touch it out and I'll give you our game plan. This is total body as I said, and it's 30 minutes. We're gonna do four exercises in a row this time, all 45 seconds each, two sets, or two rounds. So think multiple muscle groups at once, burn and firm the whole body. And we're gonna begin with a warmup. So take your feet about a little wider than hip width and big breaths. That's how I like to start every workout, just breathing, inhaling, and exhaling. And then let's go ahead and round your back and open. Pop that chest, round it and open right there. Good, round and open. One more time, right there. And shoulders back. Just peddle back. We always wake up the shoulder joints and the hip joints before our strength workouts. And then bring it the other way, right here. And again, total sculpting. Strictly strength today. We're gonna focus. We're gonna challenge our body to change our body. And relax. All right, easy squats. Just waking up the hips, the knees. Here we go, down and up. Eyes up, chest up. So you are not counting repetition so you can really focus on your form and that's super important. Form is first and foremost. Right here, down and up. Squeeze your glutes. Last one, now hold it and pulse it, right here. Right here. Let's go for four sets. Three. You got it. Sit back, two. Nice, and one. Awesome. All right, let's go ahead and we're gonna come into a deep plank. Full plank so come all the way over, bend your knees if your hamstrings are talking, come all the way down. Now you're in that full plank. I want you to put one foot forward and open up through your wingspan. Release, other side. Right there. Open up. Pull that foot all the way up to your hand. You're opening those hip flexors. One more on the other side, open. Good. And then push back, down dog right here and dig your heels. Just bicycle your heels back and forth. And walk your feet to your hands. Roll it up. Good. Hip circles, here we go. It doesn't matter which leg you're doing. Open, just like you're going up and over something with your leg. And then we'll go the other direction. Internal rotation, right here. Shoulders and hips are the most complicated joints in your body because they're ball and sockets instead of hinges, so you've gotta warm them up. Last one. Couple straight leg kicks, a couple Frankenstein's right here. Hello, hamstrings. And that's it. Shake it out. Okay. Let's begin. So four exercises in a row, 45 seconds each. You don't have to do anything, but focus on doing good form. And I'm gonna count for you. All right. Grab one weight. Here we go. I'm gonna do reverse lunges with an overhead pass. So you're gonna step back with one foot into that reverse lunge, elbows bent. You're getting a little shoulder and bicep. Come forward. Change hands. All right, ready? Let's go, right here. So down and up, right there. Think about your form into a nice lunge. With a good lunge, you're on your back toe. Front knee tracks over the shoes. Good. All the way down, range of motion is key. Passing that weight overhead, right there. You're getting a little bend in that elbow, so you're getting bicep and shoulders. Come on. Let's go. Breathe through your mouth, get oxygen to the muscles. Awesome. Keep it going. This is exercise one. We got four exercises in each circuit. Got it? Almost there. Good. Give me one more on each side. Nice. Excellent. Squat and swing is next. You're gonna step to the right. Put the weight into that right hand. Get down low and swing to the other side. A little momentum with that swing. Nice deep squat. Drop that weight in between your legs. Step to the side. Eyes up, chest up. Now go deep in that squat. Drop your booty if you can. Believe. Yeah, I'm feeling a little warmer now. Let's go. Right there. Come on, focus. Total body. Get down low. Always keep your head up in a squat. You're almost there. Oh yeah. Now we're moving to the floor next. Three, two, one. Push up T's I call these. You're gonna place the one weight between your hands. Full push up, knees or toes. Grab the weight, open to a side plank and lift the weight. Other side. Here we go. Modify by dropping to your knees. That is fine. This is your modification. You tell me. Full range of motion in that pushup. Elbows slightly go back. Shoulders away from the ears. Abs are nice and tight. Let's go. Woo, come on now. Now did you pick your heavy weight? I hope you did. Great challenge brings great change. Let's go, almost there. And done. Last exercise in this series, Russian twist. Pull that core in. Sew those knees together. Lift your feet up if it feels okay. Side to side. Now pick up your pace here. A little faster pace is gonna get a little higher heart rate. Abs are tight, spine is long. Wrap your rib cage. So don't just do this with your hands and your shoulders but really wrap your rib cage. Sew your knees together so you can get those inner thighs firing, come on. Almost there. Pace is up to you. Let's go. Five, four, three, two. Done. Woo. That was round one. Stand it back up. Here we go. A little active recovery, just breathe. And we're gonna do that again. Wipe your brow, drink your water, whatever you gotta do. Pick up that weight. Reverse lunges, passing that weight overhead. Are you ready? So let's just start with the weight in our right hand and right foot going back. Pace is up to you. Here we go. Three, two, begin again. Right here. Nice deep lunge. Awesome. Strictly strength, baby. That's what we're doing here. We're building muscle, we're sculpting. We're getting stronger, mentally and physically. If you can power through this workout, you can power through your day. Come on. I'm going way deep into my lunge here. How about you? Pick a heavy weight. I love it. Come on. Total body firm up. Almost there. Good job. Breathe. One more. Either side, whatever you're doing. All right, squat and swing. Step to the right, right hand. Here we go, step. Good. Down and up. Use the heavy weight. You're bending at those hips, sitting into that imaginary chair. Nice and deep. Awesome! We're moving in all planes of motion in this workout, which is fabulous. Good for your brain and your body. Right here. And if you can hear me breathing, that's cause I told you I'm ready to push it hard with you. I'm doing it too. Get down there. Nice work. Are you ready to move to the floor? Here we go. Push up T's. You are in charge of the pace. You are in charge of that pushup, knees or toes. Down and up. Quick transitions, my friends. Circuit means string exercises together, no rest in between. Right there. Awesome. Woo. I am feeling the burn. Keeps me motivated. I'm here to keep you motivated. Let's go. Finish strong. We've got about six seconds left. Oh yeah! And done. Russian twist. You ready? When you're ready, begin. Grab that weight end to end. Sew those knees together. Right here, side to side. Wrap that rib cage. Belly to the spine. Go, go. I love it. You're almost there. Now, if you feel this in your low back put your feet to the ground, that is your modification. Drop the weight if you need to. But if you're up for the challenge, go for it. Side to side. 10. You got it. Counting those seconds down. Three, two, one. Complete. All right onto the next circuit. Stand it back up and we'll take some active recovery. Just breathe. Just strength, right? We're just doing strength. We're not jumping. And we're still getting that heart rate up into those higher zones. That means you are working hard. Take it a little out of your comfort zone. I love it. Okay. We are gonna go into a side to side squat with an overhead tricep. Long lever to bring the weight up. So you're gonna be using a lot of your arm muscles and we'll take it into tricep. I'll help you. Grab that drink of water while you have time. All right. Step to the side. Grab the weight with two hands. Join in. Are you ready? Here we go. Step. It's a full squat, long arms, overhead tricep. Go to the other side. Full squat, long arms, overhead tricep. Now as you start to feel comfortable, pick your pace up a little bit. Good. I love it. Shoulder right here. Tricep right here. Control it. Elbows in near the ears. Give me that nice deep squat and go for that heavy hand weight. Beautiful! You got it. Are you thinking about what you're doing? You gotta put your brain with your body here. Come on. We are almost there. Last one right here. Plie V raises. Grab the other weight. Now you might want to lower, you tell me. It's a lot of shoulders. I'm going down one set. Plie, heels in, toes out. V raise shoulders. Plie, V raise. Big range of motion. Remember... if you remember what I said before about your pelvis when you're doing plies, think about it like a bowl of water. You don't want it to tip. So you aren't squatting and tipping that water forward. You're trying to keep that tailbone underneath. Squeeze those inner thighs. Raise those weights. Fantastic. Breathe. Good. All right. Down to the floor, overhead pulse. I'm switching back to my heavy weights. I'm gonna use heavy weights. This is about your back. And we're also gonna bring some core muscle into it. All the way down to the floor, feet are up. You're gonna pull those weights overhead. Slightly softened elbows, pull them back up to eye level. This is all about your back. Feel in the back muscles. Now, extra bonus. Lengthen the legs, tons of core muscle. Bring it back in. I want you to make sure that you're pulling your belly button through to your spine and really engaging those core muscles if you are moving all levers. If you have your feet down to the ground, no problem. Hey, I know this is a tough one. Right there... and release. Feet come down to the floor. Last exercise. Pull the weights into your chest. We're gonna roll up. Peel each vertebrae off the ground like you're pulling off a piece of Velcro. Shoot the weights straight out, shoulder and arms. Roll down, core. Nice and controlled. Here we go. Roll it up. Punch it, roll it out. Roll it up, belly to the spine. I want you to think like you're coming off a piece of Velcro. Each vertebrae is very sequentially coming off and going back down, keeping those weights in tight at your chest. Oh yeah. Go. Focus. Great challenge, great change. You got it. And roll it down. You're done. Woo. All right. First time through. You did a great job. One more time through. One weight, I'm going heavy. All right, squat and swing with the tricep overhead press. Think about it. Are you ready? Active recovery. Just take a deep breath. Drink some water. Here we go. Hold on to that weight. Let's start in three, two. Let's go. Down and up. Tricep overhead, right there. Step to the side. Doesn't matter which side you're on. You can pick your pace up if you're using a lighter weight than I am. You can slow it down if you're just beginning. I want you to know something. Everybody was a beginner at some point. There's no shame in modifications and no shame in being a beginner. I want you to work hard. Come on. Breathe. Yes, we're getting glutes and legs here. Shoulder, tricep. Keep those elbows in tight. Nice. Come on. Give me one more. One more. Plie V raises. I'm just lowering down one set lighter. V raises. Heels in, toes out. Here we go. Down, up. Pace is up to you, think plie to keep that tailbone tucked underneath. Inner thigh, send the knees over the toes. Awesome. Come on. You got it! Feel empowered by how strong you are. It gives you a lot of confidence. Come on. You're never too old for this. You are never too late to get started. Keep it coming. Almost there, are you ready? One more. Overhead pulse, we're talking back muscles, baby. I'm going for my heavier weights, right here. Adding the legs in if it feels okay. Here we go. It is about your back muscles. Think about it. Stay focused. Awesome. Pull your belly to your spine. Long levers on those legs. Woo. Come on. Stay with it. You are doing an amazing job. Right here. We have one more exercise in this circuit. Are you ready? All right. Last overhead pull. Pull those weights into your chest. Feet are down. Roll up very methodically. Pop it out there. Roll down. You could use one weight if you prefer. If you're going heavy, I love it. Yes you can. Right there. Breathe. This is all about defining your muscles, strengthening your total body. Go heavy. I love it. Few more seconds. Because with this series of workouts, we're in control, we're not jumping, I want you to try to go heavier. Challenge your muscles. Let them burn a little. Last one. Woo. Finished. All right, stand it back up and we'll move on to the next circuit. Just catch your breath. Active recovery is never wasted time. So shake it out. Drink your water. All right. Next circuit involves one of my favorite exercises, surrenders. So you're gonna come down to the mat and grab those hand weights again. Go heavy if you're willing to. I'm gonna pick them up and we're starting on our knees. We're gonna step up one foot at a time to standing with an overhead press and then come back down. 45 seconds, all right? I don't care which foot you lead with. Just bring one foot forward to begin. Are you ready? And let's go. Bicep curls, step it up, overhead press, come back down, come back down. So either foot is coming forward first. As a matter of fact if you're leading with your right foot like I am here, then maybe you lead with your left the second time through. Bicep curl, shoulder press. Legs are working, abs are tight. Good. Now you can always put a little extra padding underneath your knees, like doubling up a mat or a towel if you'd like. Breathe, pick up the pace if you want. And like I already said, go heavy. You've heard that a few times today. Come on. Right there. And done. Moving on to pushups with Spider-Man abs. All right, here we go. You can do this on your knees if you'd like. Push up and then Spider-man. Knee to elbow, knee to elbow. Push-up, here we go. Knee to elbow, knee to elbow. If you're on your knees it looks like this. Knee to elbow, knee to elbow. You tell me what works for your body. Keep going. These will fatigue your arms, your core. Come on. Your chest. Oh yeah. Go, go. Fight for it. Pushups are a sign of strength. You've got it. One more set of Spider-man. Woo. Awesome. All right. Side plank. Now grab a weight on your forearm. Stack your feet if you're willing. If you need to put that bottom knee to the mat, no shame in modification. Lift that weight, hold it steady. Lower lift. Now you could eliminate the weight if you're just getting started here. It's all about those obliques. The way to staying steady, perpendicular to the floor. Here's your modification. Hip down. Knee down. Right there. Okay? Stay with it. Stack those feet if it feels okay. Oh! Oh baby. Come on. Move those hips. Hello obliques. And the other side. Just flip it around. Woo. Quick transitions. Stack those feet. Let's go, right here. Breathe. Hold that weight steady. Oh baby. I want to see your hips lift and lower. If you fatigue, bottom knee to the mat. Keep it going. Other option is to put the weight down of course. So you tell me what's working for you. Come on friends. We're in this together. Let's finish. Breathe. Right about now is when those obliques start to burn. Give me one more. Ah, done. That was round one. My hands are sweating. My body's sweaty. Good job everybody. All right, surrenders. Active recovery right here. You're on your knees. Nice deep breaths. Here we go. Heavy weights. Maybe you're gonna lead with your other foot this time, this round. Three, two... All right, let's go. Right here. Come on, think. Bicep curl, overhead shoulder, down, down. Pull that foot up so that when you stand up, watch this, your ankle is underneath the knee. Okay? You wanna protect those knees. Good job. Come on. Woo. You got it. Keep it coming. Ah. Yeah. Push through. Push through. Keep it coming. One more. One more. You got it? All right, Push up Spider-man. Transition right away. Knees or toes. Here we go. Down and up. Spider-man. Now in a good pushup, you keep going. All right I'm gonna point some things out in a pushup. In a pushup, you wanna make sure that your shoulders are over your wrists. That your neck is neutral, don't hang your head down. All right? I'm joining back in. Come on, sweat is pouring out. Let's go. Woo. Come on. Go. Done. Woo. Here we go, side planks. I'm gonna grab this weight. You tell me, which size weight are you using? Forearms, stack the feet. Bottom knee to the mat for modification. Go. Move it. Now the stabilizing shoulder may be fatiguing the bottom one. Both of them might. Here's your modification right there. Right there. Breathe. Ah, I'm feeling it. Well, I'm slipping cause I'm sweaty. How about you? Let's go. Keep going. Go. Go. Oh, yeah. Done. Other side. Woo. Gotta wipe off here. Right away. Go. I'm right with you, right here. Oh my gosh, right? Come on. Strength training. It's hard work. It's hard work. Hard work works. Let's go. Here's your modification. If your shoulder is fatiguing or if you're sweaty and you're slipping, right here. Yeah. Breathe. Finish up. We've got this, right here. Four, three, two one. Ho! Wow. All right. We got one more circuit. So just active recovery right here. We're gonna stand back up, heavy weights. Put them in front of you. Good time for a water break if you need it. Breathe. Okay so this last circuit is gonna involve picking the weights up from the ground and then putting them back down. So here's what I want you to think of. Just like if you're at home picking up a box you're always told don't pick it up with your back and just bend from your hips. You got to get your butt underneath it and pick up. If this is too low to the ground perhaps you set your weights on a stair or a chair so you don't have to go far down, as far down, or you eliminate the weights all together. Okay, here we go. Relax for three, two. Let's do it. Our last circuit. We've got two sets. Wide squat, down and up. Pick them up. Chest and heart always lifted. Eyes up. Form is everything. Drop your booty. This is how you firm that backside. Down and up. Right here. Good. Come on, all the way down. Oh, do it. You got it. Come on. Right here. All the way down, all the way up. I love it. Squeeze your abdominals. You want your abs tight. Especially in this position down here, put them down. Next exercise. Plank with a tricep kickback. Now this is hard. You can always do your choice of kickbacks right here. But if you're gonna join me, we're gonna take one weight, feet are wide, right here so that you can keep your shoulders and chest facing down. Kick it back right here. Kick it back, right here. This is hard. Right here. Option. Knees down. Option. One knee down. I want you to keep kicking that tricep. Oh, squeeze it, moving just from the elbow. Here we go. Come on. That's ten, nine. Are you breathing? And done. Woo! Switch sides. My quads are feeling that. All right, here we go. When you're ready, start. Kick it back. Neutral neck, neutral body. Right here Knees down or one knee. Whatever's working, right there. Kick it back. Now you keep going. You keep going. This is short of the tricep. I want you to really squeeze that tricep as you extend. You've got to think about it. Sweat is just dripping off my body. You are still working. No problem with modification. No problem at all. Go, go! Three, two, one. Wow. Chest fly bridge is our last exercise. Flip it over, right here. All the way down. We're gonna bridge up. Weights are up, open and close. I love chest flies. We've done a lot of pushups which is a chest press position. So we're gonna do these flies here. Now glutes are squeezing. Draw your knees together, inner thigh. Abdominals are contracted. Chest, shoulders, arms working. Total body exercise. Come on. Stay with me. Push through. You can do this. There is nothing I love more than being super sweaty. You feel accomplished, done. Woo! All right. That was round one. One more. We can do this. We can do this. This is our very last circuit. Stand it up. Active recovery. Woo! Here we go. Breathe. Are you ready? All right. When you're ready, you're gonna pick up those weights. Here we go. Three, two, one, go all the way down. All the way up. Right here, down and up. Good. Eyes up, chest up. You're getting underneath. Underneath those weights. Pick it up. Pace is up to you. Go heavy if you can. Right there. Good. Come on. Let's go. To the finish. Total body firm up. No one said this was gonna be easy and you're doing this because you're dedicated. Come on. Exercising at home works. One more. All right. Going into that plank, hold tricep. Now, if you are fatigued, I want you on your knees. It doesn't matter. If you can go on your toes then you go on your toes right here. Right here. You're kicking it back, right here. Maybe you go with one leg extended. Maybe you are already on both feet. Kudos to you, baby. Good job. Right here. Push it back. Push it back. Yes. Bring it on. Bring it on. Woo. I'm gonna go into that full plank. Why not? Here we go! Four, three, two. Other side. Here we go. Ready? When you're ready, you begin. Right here. Now I'm keeping one knee down. I'm trying to keep my abs tight. I wanna see what you're doing. Kick it straight back. Shoulders stay steady. This is about the tricep, right here. So kick it back. Take your time. Really get that squeeze. Really get that squeeze on the extension. If you are in full plank, I am so proud of you. Let's go. All right. I'll hit that full plank right here. I'm a little sweaty. My hand is slipping. Come on right here. Four, three, two. Oh, nice. Chest flies. Go big right here. Ready? All the way down. Bridge if that feels okay, here we go. Wow. This is the grand finale. Draw your knees together. Get those hips up high. Open those arms around a big beach ball. Woo. Yeah, come on, right there. You are fantastic. Oh! Come on, 15 seconds. Squeeze those glutes. Abs tight. I love it right here. The pace is up to you based on the amount of resistance you're holding. Three, two, one, lower, come back up. All right. I am super proud of you. That was really hard. We need to cool it down now. Take a couple of big, deep breaths right here. And we're gonna touch our toes. So lengthen those legs out. Are you as sweaty as I am? Just hinge forward from your hips and reach for those toes. If your toes feel really far away, maybe take a towel around your feet. And I want you to just drop your forehead towards your knees. Slightly soften your knees if you need to. That's totally okay. Just breathe. Wow, huh? Good. And release. Let's take one foot over into figure four stretch. So you pull that foot up, lengthen your spine, sit up tall and just push into it. You're gonna feel this all the way through your hip right here. One of my favorite stretches. I always say something is my favorite, don't I? So commitment, challenge. Let's get the other leg. Intensity. That's what strength workouts are all about. That's how you bring about true change. So I am really, really proud of you. How hard you worked today. Just stretch right here. Push that chest in towards your leg and feel your hips. And then go ahead and sit cross legged right here. Open up chest and heart, lift. Fantastic. Awesome. And then just release and crawl forward. Just crawl forward for me all the way down. Elbows to the mat. Release your head, neck and shoulders. And roll back up. All right. We did a baby! Total body firm up. Let's do it again sometime real soon. Commitment is the key. So I'll see you at the next workout.