COLLECTION 2 Sculpt & Define [Weeks 5–8]
In this collection of workouts, Shaun slows down the pace of each rep, forcing your muscles to work harder and longer, without necessarily lifting heavier weight. Using time under tension activates more
muscle fibers to do the work, which allows for muscle fiber recruitment. Put simply, more muscle fibers = more muscle growth.
Sculpt and Define
Weeks 5-8
Day 1 Total Body
Day 2 Chest & Back
Day 3 Legs
Day 4 Shoulders, Glutes, & Abs
Day 5 Bis & Tris
Day 6 Steady State Cardio 2 (optional)
In this collection of workouts, Shaun slows down the pace of each rep, forcing your muscles to work harder and longer, without necessarily lifting heavier weight. Using time under tension activates more
muscle fibers to do the work, which allows for muscle fiber recruitment. Put simply, more muscle fibers = more muscle growth.
Sculpt and Define
Weeks 5-8
Day 1 Total Body
Day 2 Chest & Back
Day 3 Legs
Day 4 Shoulders, Glutes, & Abs
Day 5 Bis & Tris
Day 6 Steady State Cardio 2 (optional)
Category
🛠️
LifestyleTranscript
00:00Hey, what's up, y'all? This is Split 2. We are working on Total Body today. This is Sculpting
00:13Defined. I'm here with my girl, Kristen. We are going to push you to the next level today.
00:18Are you ready, Kristen? Let's do this. Let's get after them. First and foremost, let's
00:22get this warm up. Chest opener, knee up, core is nice and tight, shoulders are down. We
00:27are doing Total Body today, so you're going to need a few different weights. Now, if you
00:32came out of Split 1, you know we were doing dynamic circuits. Now, you can use similar
00:37weights to start, but this is going to be a great way for you to progress forward, knowing
00:42exactly what it is that you need to move forward, how good you feel, how much weight you have
00:47to use, but just follow the cues because everything is going slow and we're doing supersets today.
00:53So today, we are going to push the entire body. We're going to superset. It's going
00:56to set you up for not just the whole week, but the whole month with me, your boy, Shauntia.
01:01Whenever you want to do this workout, give me four more, three, two, and one. We're going
01:07to hit a quad stretch here, right and left. So make sure you have at least three sets
01:12of dumbbells. You will definitely need one heavy, one lower heavy, and then one medium-sized
01:18dumbbell to push through. And then if you have to adjust a little bit, it's going to
01:23be totally fine. All right, pushing through. Give me about five more of these, and then
01:28we're going to work. Make sure you have water in the towel, and I hope you took your energizer.
01:33Shake it out. If you want to just do a little rounding of the back a little bit, we're not
01:38doing hip-hop abs, but you know we're going to work our back a little bit and push through.
01:42One thing you need to know to get started is the bench. We need to be at a 45-degree
01:47angle because we are starting with an incline chest press, and it's going to be time and
01:52attention. And that incline chest press is going to work the top of the chest. We are
01:57going to push. So you know, I'm going to have 40-pound dumbbells. I'm going to show you
02:02the exercise nice and slow. Remember, it's time and attention. So I'm coming. I am exploding
02:08up, and I'm slowing away down. Exploding up, core tight. Exhale, slowing away down. Make
02:15sure you drive the elbows down slowly. Controlled. Core is tight. We're going for a set of 12.
02:23I'll ask you how you feel after this. Kristen, are you ready to go?
02:26Let's do this.
02:27Three, two, one. Firm grip on the dumbbell. Here we go. Slow down and press up. This is
02:33going to be one. Slow down. Three, two, one. Try to give a three count on the way down,
02:39and really think about spreading the chest as you come down. A lot of people try to clink
02:44those dumbbells together up top. That's not what we're doing. We're pressing up. We're
02:49going time and attention. You should start to feel the burn now. If you don't start to
02:53feel the burn now, then that means your dumbbells are too light. That is the way to think about
02:59it. That is the way to do it. Come on. Keep pushing through. Keep pushing through. Keep
03:03pushing through. Exhale on the way up. Extend those elbows out, spreading out the chest.
03:08Bring it down. Explode on the way up. Come on. We've got two more. We're going to push
03:12one more right here. Up and squeeze. Good job. Now we're going to hit a dumbbell row.
03:18I'm going to show you exactly what that is. I'm going to turn to the side so you know.
03:22First of all, you have to slightly bend the knees. The back is nice and flat. We're just
03:25pulling the elbows straight up and a little bit back. What we're working is the lat. You
03:32already know. Follow the underarm to the hip, and you will dig deeper. This is where you're
03:36working on the dig deeper. Here we go. We explode up against gravity, and then we slow
03:42on the way down. Three, two, one. Let's go. Up, slow, two, one. On the way down. Let's
03:49bring it up. Slow. On the way down. Make sure that core stays nice and tight. We will use
03:54that in a second. Come on. Exhale, and slow on the way down. There you go. Do not round
04:01the back. I know a lot of people out there are like, oh my gosh, I accidentally round
04:05my back when I do this. Well, stop doing it. Stick your chest out. Stick the butt
04:08out and go. Come on. Here we go. We're moving. Squeezing the lat as you pull up, guys. Squeeze
04:13the lat as you pull up. Let's go. Come on. Pull through. Exhale, slow on the way down.
04:19Way to go. Way to go. Come on. There you go. Feel the burn. Feel the burn. You got one
04:25more after this, guys. Come on. This is it. Finish slow on the way down. Three, two, one.
04:31Make sure those dumbbells are out the way. We're going right to abs. Get these abs right
04:37here. We're working right here. Now, our ab movements today are holding. You know we do
04:42time and attention. We're going to connect to the muscle fibers in every exercise we
04:46do today. We're even going to do that in your core. You want to come up, knees up, arms
04:52out, and you're just going to hold there. Just break for a second. Don't get started
04:57too fast. Chris, I'm trying to wear you out already. I'm too excited. No. If for some
05:04reason holding your legs up there is too much, you're like, Shaunti, I can't do that. Just
05:07put the legs down, round the back, bend down, and squeeze and engage the core, especially
05:13if you have low back issues. You can have your knees up or down, but make sure you work.
05:18Now, our 60 seconds begin in three, two, one. Let's go. Here we go. Tight, hold, and
05:28work. Shoulders are down. Here's something to tell you. If you start to feel too much
05:34in your hip flexors, that means you're not contracting enough in the core, or you just
05:39have to keep doing dig deeper so they get a little bit stronger. Round the back, create
05:44that Z, tuck the hips under, act like your back is on the ground, and you press that
05:49lower back in, squeezing that belly button in, and hold. Connect to the movement. Connect
05:57to the muscles. Connect to the muscles. This is a split where my muscle connection is so
06:02important. This is where you can also be like, oh my gosh, it burns. I'm going to be like,
06:09oh my gosh, it should. And that means the results are happening. Don't be afraid. Come
06:14on. Eight seconds. Seven, six. I don't know how you're talking through this. I'm shaking.
06:19Five, four, three, two, and one. Wait a minute. What do you mean you don't know how to? Let me
06:26tell you something about this one. She definitely trains me outside of the set, and sometimes I'll
06:31be dying, and you'll be like, well, dig deeper. That's very true. Very true. All right. You know,
06:36let's talk about the lower back for a second, Krista, because she is a PT and a doctor. So what
06:40are some common mistakes that why people have that low back issue, especially when they exercise?
06:45Yeah. A lot of times we disengage our abs. So that's the biggest thing I want you guys to focus
06:49on. Always keep your core engaged through every exercise. Draw that belly button towards the spine.
06:53Keep the proud chest. That's how you get abs like this. Engage throughout every exercise,
06:59but it takes a lot of pressure off that low back. I love that. Now we got to get started.
07:03So think about it. In every single exercise we do here, we engage the core. Even started with this
07:08incline chest press that I want you to go. Oh, wait a minute. You know, I was up here telling
07:13y'all to make sure you feel the burn, and I wasn't feeling the burn when I told you. I was feeling
07:19the burn. So it just means that I'm just getting stronger and dig deeper land. Oh, did you grab
07:24some heavier weights too? If you're going up, I'm going up. We'll come all the way through. Let's
07:29go. Everybody, let's start with the elbows down this time. Three, two, one. Explode up,
07:34slowing the way down. Three, two, one. You can always adjust the weight. Now, a lot of people
07:41use a dumbbell tracker, and they're like, well, last week I used 65s, and this week I'm going to
07:46use 70s. But guess what? Sometimes your energy is different each day. It's really how you engage the
07:52muscle and how you feel that day. It could be from not enough sleep, or maybe you didn't eat the right
07:57things. So don't get so hung up on how much weight you lift. Get hung up on how you feel,
08:02connecting to the muscle, connecting to the burn, doing everything the right way, and exactly
08:09following my form as I tell you to follow it. We're going to do one more here, down,
08:15and then explode up. Down nice and slow. We're going to hit the dumbbell row. I'm going to be a
08:20little bit frisky here and keep the same weight. I'm keeping the same weight then, too. You don't
08:27get to be shanty and work hard with this one for, you know, doing lazy people things. Here we go.
08:33Three, two, one. Explode up, slowing the way down. Remember, we're working that lat. Back is nice and
08:39flat. Core is nice and tight. Stick the butt out and stick the chest out if for some reason you
08:45don't know how to engage that core, okay? Push it through. Exhale, slow on the way down. Feel it.
08:52Feel it. Isolate the lat. Come on. You got it, guys. You got it. You got it. Keep pushing. I'm right here
08:57with you. I'm right here with you. Right here with you. Exhale. Again, if you're not feeling the burn,
09:02if you're like, oh my goodness, this is boring, that means your weights aren't heavy enough. Stay safe,
09:06but go up. Come on. We're pushing. Now, I want you to start to focus on pushing those hands
09:11all the way to the ground before you drive back up. Come on. Here we go. We got two more.
09:16Last one here. Push down. Drive up. Slow on the way down. We finished everything around here.
09:22Yes. Here we go. Back to the abs. 90 degree bench hold. 45 seconds in four, three, two, one. Come on.
09:32Here we go. We hold it. Core is nice and tight. Again, I'm not doing these ab exercises just so
09:39you get a six-pack. I do ab exercises and Dig Deeper Nation, so you always engage. Keep going,
09:46Kristen. You want to know something? When I'm at the pool on vacation and I walk out the elevator
09:53on the pool bar at the top of the pool, I'll be like this, flexing all the way. I want you to
10:00flex all the way through life. You can walk through the mall. You can be at the grocery store with
10:04your cart. Yes, you can practice this core control in everything that you do all day long.
10:12Four, three, two, and one. There you go. I want to give you these tips. You don't have to just
10:19focus on digging deeper while we exercise. Focus on it all day long. You can utilize these things
10:24all day long. The other thing we talk about is posture. What are some things that people
10:29just do wrong when it comes to posture throughout their entire day? Well, I think it's so easy
10:33nowadays. Everyone's on their phone or on the computer, so we're all in that forward-rounded
10:37position. You don't even know your traps are up by your ears. Making sure we keep our shoulders down,
10:41chest open. It allows us to activate our muscles better. We're also supporting our back,
10:47supporting our low back, getting our abs engaged, keeping the pressure out of our neck. A lot of
10:51people start getting neck headaches because they're so tight. Exactly. I'll also say this.
10:57Kristen, she's a doctor. She takes things seriously. My thing is to take what she took
11:01into consideration or to practice. You know what I mean? When you walk down the street,
11:05just walk like this. Hey, let's keep it hot. All right, game's done. We got to go back. We got
11:13one more set of this. Come on. Now, you should need that rest that I just gave you. You should
11:18need the rest. If you don't need the rest, you're not working hard enough. Just keeping it real.
11:22Three, two, one, and clap. Let's go. Up, slowing the way down. Here we go, guys. We're in it.
11:29If you need to go up and wait, you go. Pushing through. Let's go. Push. Exhale.
11:34Slow on the way down. There you go. Way to push, y'all. Way to push. Way to push.
11:40Here we go. We're moving. We're moving. We're moving. Push. Throughout this entire split,
11:45this is sculpt and define. I want you to always think not only are we working on the muscle as
11:50a whole, but we're also working on the details in this split and sculpt and define because
11:55the most important thing is to connect to those muscle fibers, really shaping them up as you go
12:01forward. Come on. You got one more after this. Extend and up. Go down nice and slow. Way to go.
12:08We're going right into the dumbbell row. Here we go. Four, three. If you have to change the weight,
12:13make it quick. Three, two, one. Here we go. Up. I want you to push all the way down. Up.
12:22Push those knuckles all the way to the floor. Up. There we go. We're squeezing through the lap.
12:28Exhale on the way up. Now, the more you push to that floor, the more you're going to feel that
12:34engagement. Now, here's one thing I want you to do as we got a few more to go. Matt, get ready.
12:39I'm going to Kristen for a second. Here we go. Now, Kristen's lifting up. I'm going to ask her
12:44to lift one more inch higher. Down. Push to the ground. Up. A little bit higher. Engagement
12:51happens right away. This is how you get that result. Come on. You got one more after this,
12:57Kristen. There you go. Come on. Move. Squeeze. Shoulders are down. Feeling good. Three, two,
13:02one. All right. Here we go. 90-degree hold. Five. Four. No time for games. Three, two, one.
13:1030 seconds hold. Push. Now, you're here. Now, you're moving. I want those shoulders down nice
13:16and low. I want you to really have kind of like a 90-degree and the legs maybe a little less
13:23and pushing through. Now, what I want you to do is push those fingertips towards your feet.
13:29Drop the shoulders. Tuck the hips under a little more. Eight. Seven. Six. Five. Four. Three. Two.
13:40And one. Way to go. All right. First things first, clear your dumbbells away from your bench,
13:46but you also have to push the bench to make it into a flat motion, okay? Pushing through.
13:53Again, like I said, clear the dumbbells away, and we're going to move. So, we're doing something
13:59called good mornings right now. Now, I know you may have done these before, but we're doing them
14:05in a way that we really isolate. So, I'm just going to show you. Come on back. I'm going to
14:09show you in a second. Look at my hamstrings, the back of my legs. You're going to have to get back
14:13there. If you see how my hamstrings engage as I come and hinge forward and I squeeze them up,
14:21I can just do this, but I want you to really engage just like you engage the bicep. So,
14:27when you come into the good morning and your dumbbell is up here, his core is nice and tight,
14:33flat back, core is tight. You engage those hammies and then you come up and squeeze. You can also
14:39work the rest of the body in there. All right, Kristen, you ready? Kristen, how much weight
14:42you got? I got 40s. I got 30s. Oh, well, excuse me. It's not a competition around here, but you
14:50know we kind of got a friendly competition always going on. A little bit. Here we go. Three, two,
14:55one. Core is tight. Feet just about hip to shoulder width apart. Up quick with explosion,
15:02but don't jar yourself down slow. Up. Put it in the hamstring, okay? Put it in the hamstring. Now,
15:10here's what I want you to do. Squeeze the hamstring. As you come up, squeeze the hamstring,
15:17overemphasize and squeeze up the hamstring. Bring those shoulders down. Firm grip on that dumbbell
15:23or push it up against your shoulders, chest if you have to.
15:26Keep that dumbbell nice and close. Up quick, down slow, core tight. Come on. You got it.
15:34Let's squeeze the hamstrings. Now, in order for you to really feel this, the weight has to be
15:39heavy enough, okay? So, if you have a really light weight, it's not going to work the same.
15:44Come on. Push through. Keep going. You got two more from here. Way to go, guys. Pull
15:53through the hamstring. And last one. Come on. And lift up. Those hamstrings. I know you feel it
16:04everywhere else, too. Don't be like, Sean T. I felt it in my hamstrings a little bit, but I felt
16:07it in my biceps. You should feel it everywhere, okay? Now, we're going to push. We're going to
16:11focus on these quads, okay? These thicker than a snicker quads. I don't know why people be mad
16:18because they get a little thick. You know what I'm saying? Your quads got to get thick if you
16:21want those muscles to build. So, we're doing a time under tension lunge, okay? It's a reverse
16:26lunge, but we keep the leg back. We start down and then we come up fast and then go three, two,
16:35one. But what's most important here is when you come up, you squeeze the quad every time. You
16:42can either lengthen the quad on the way down, squeeze it on the way up. Time under tension.
16:47Six on the right. Six on the left. I have four of these, y'all. Start down. Explode up. Go. Push.
16:55Three, two, one. Explode up. Come on. Firm grip on the dumbbell. Two, one. Grab it. Shoulders are
17:02down, guys. You're going to feel it. Squeeze the quad on purpose on the way up. Come on.
17:11Way to go. This is the last one here, y'all. Ready? Switch sides. And back. Start nice and
17:17low. Ready? Three, two, one. Let's go. Up. Slow. Two. Three. Up. Get that quad. Slow. Two. Watch
17:26the engagement here. Up. Slow. Two. Three. Way to go. Come on. You have two more. You have two more.
17:36Last one. Get nice and low. Full range of motion. And squeeze up. We're doing a forearm plank. The
17:44reason why I'm not calling it a low plank is because you're not on the floor. You're using
17:48the bench. One thing I want you to do is either wipe your bench or keep your towel down so you
17:56don't slip off the bench, okay? I'm just going to put my towel here, but you may not have to. So,
18:01basically, you're in your forearms. I basically interlock my fingers. My core is nice and tight,
18:07but here's the thing. I'm not just... Come over here, Matt. Come get these abs. I'm not just in
18:13this position for fun. I can literally stay in this position for a really long time. However,
18:19get really close to my core. If I go like this,
18:24and I engage, that is going to get tough. So, don't just be in this position like,
18:30yeah, I held a low plank. You know what I'm saying? I held a forearm plank for a long time.
18:34Engage it. Mind-muscle connection. Kristen's looking at me like, Sean T., what's wrong with you?
18:39Here we go. Three. Two. One. Well, Kristen, I have a question for you, Kristen. How often do you train
18:48abs specifically? I am someone who definitely trains abs throughout my exercises, more than
18:55just picking abs and training them for one day. So, I might do abs one day a week where I engage
19:02them through, like you said, every other exercise. Squats, deadlifts, bicep curls, everything. That's
19:07the best way to engage those abs. I love that because a lot of people are like, they're thinking
19:12just because you do the ab exercises mean the six-pack is coming. But that's not what happens.
19:19It's like I said, and I say it a lot because I talk about abs a lot. One, because they're a staple
19:24for me. Hip-hop abs all day long. But two, it protects your lower back, and everybody wants
19:30to feel good in the core. Here we go. We got eight seconds. I hope you're squeezing. I hope you're
19:35squeezing. Come on. Five, four, three, two, one. A little break. All right. Let's do a little recap
19:45here. We're doing time under tension, which means explode against gravity, slow on the way down.
19:53What does that look like? So, let's just say I'm doing a bicep curl. I'm up. The eccentric
19:58contraction, which is the lengthening happens slow so that you can control it. Because far
20:02too many times in the gym, what do people see in the gym, Kristen? Just use a bicep curl for
20:07instance. They just do this. They're just moving fast. So, a lot of people might be like, well,
20:12my heart rate's not super, super high right now. But you want to know what heart rate is high?
20:16The heart rate inside the muscle. Okay. So, let's get ready for it. Let's get these good mornings.
20:21I'm going to work on Kristen for these good mornings. So, you get to turn to the side,
20:24Kristen. Here we go. Elbows in three, two, one. She's hinging at the hip.
20:32Core is nice and tight and engaged. Also, something that's happened is the outer glutes are pushing
20:38out. And what that's going to do is connect all the way down here to engage the hamstring. And
20:43as she comes up, she pulls with the hamstring. Okay. So, do less with this part of the body,
20:51the lower back. Pull up with the hamstring. Again, this is not something where you have to
20:56have heavy weight. Because if the weight is too heavy, you will round like this. And that's not
21:01what we want to do. This is one where I don't care if you have like 12 or 15 pounds. I'd rather
21:06you first focus on the isolation and activation of the hamstring so that you can keep the core
21:12nice and tight, the back doesn't round, and then you can push up from there. You got two more,
21:16Kristen. There we go. Notice that, again, her head is in neutral spine as she comes up. She's
21:21not wobbling around. Last one, squeeze. Good job. Here we go. We're doing that quad focus,
21:27reverse lunge. Remember, we got six and six. Because I took a break from the good morning
21:32because I was working on Kristen, I'm going to grab some 45s here. I was just going to say,
21:37geez, nice break for you. I'm coming all the way through today. This is split two. It's no time for
21:41games. All right, here we go. Three, start low. Two, one, squeeze on the way up, slow on the way down.
21:48Come on. Squeeze up, slow on the way down. Remember I talked about that concentric, eccentric
21:53contraction? When I come up, I squeeze the quad. When I go down, I lengthen the quad. I eccentrically
22:01contract it, okay? Doing both. Let's switch sides here. Doing both and really focusing on both. Three,
22:08two, one, start low, come up and down. When you do both and you focus on both, you get full
22:14activation, full engagement. That's what this is about. That's what Sculpt and Define is about.
22:20Again, we're working on the details and we're working on the full muscle here.
22:26Give me one more right here. Get nice and low, squeeze and up. Here we go. Right to the forearm
22:31plank. And five, four, make it quick, three, two, one. Here we go. Tuck in the hips under.
22:41Now we're going to do a fun little activity that I love to do. Now, you guys at home, stay in that
22:48position. Stay in that position. Mac, I'm going to come to you for a second. We're coming very close.
22:53So I have this pose that I have, which is like my quarter turns when I pose. You guys in that
22:59position. Watch. So I'm standing here like this. Watch how my obliques engage and my lower abs
23:08engage and disappear. This is what I want you to feel at this moment. You start out here, but then
23:14engage them, engage them, engage them, engage them. Five, four, three, two, one. Good job.
23:24Way to go. All about the engagement. The work happens with the engagement. You worked on muscular
23:32endurance before, right? So now we know how it feels to push for a long time in the reps. Now we
23:38want to activate it more, create the time under tension with it, okay? So now you have to do the
23:43work. A lot of people in time under tension is super set. So like, oh, like it moves a little
23:49bit slower. Well, make it work in your body. All right, here we go. Ready to go right away with
23:54these good mornings. Grab these good mornings. Here we go. We're going to push through right
23:59away. And five, four, three, two, one. Here we go. Slow, up quick. Slow on the way down,
24:13up quick. Now I don't remember, but I'll let you guys know that there are some times where I have
24:19to use a lighter weight in this particular exercise because I was explaining before, you know.
24:27If, listen, if my back is not in good standing, then I need to grab a weight that will help me
24:32stand, okay? Get into it. That's the rule of thumb here. Come on. Pushing, squeezing the hammies on
24:39the way up. Come on. Core is nice and tight like we did in that forearm plank off the bench.
24:47Same thing. Utilize that technique that I showed you, even in this exercise. Come on,
24:54we're hitting the last two guys. Let's push. One more. Let's go. All right, we're doing a reverse
25:02quad focus lunge. I'm going to do something that you're going to hate, but you're going to love.
25:08We're doing 12 on each side this time, okay? We're going to push. We're hitting time under tension.
25:13All right. I laugh because it's necessary. I'm here for it. Here we go. Three, two, up quick,
25:23down slow. Three, two, one, up quick, down slow. Three, pushing the quad,
25:30eccentrically contracting that quad. Here we go. Keep the knee behind the toe,
25:33but you can push a little bit. Come on. Make sure you squeeze and activate when you come up.
25:39Squeeze and activate. Squeeze the quad. Come on. Halfway there, guys. Come on. Push.
25:46You're there. You're there. You're there. I'm making you work. I'm making you push.
25:50Sometimes I look about three feet in front of me on the ground to keep the balance,
25:56especially in unilateral movements. Come on. Give me one more. Come on. I know you feel it. I know
26:02you feel it. I know you feel it. If you're not burning, your weight needs to be higher. That's
26:06just it. That's just it. Here we go. Everybody down. Three, two, one, squeeze, slow, on the way
26:13down. Squeeze, slow, on the way down. All right. I'm going to go over here next to Kristen while
26:19she does this. I'm going to show you another pose that works. When she comes up, watch how my quad
26:24fires. When she comes up, this is what I want you to feel. Boom. See, release, fire up the quad.
26:31I want you to make this happen as you come up. That is activation. That is my muscle connection.
26:38Come on. Then squeeze. There we go. Also got to keep that core tight. Two more.
26:49Last one here, guys. You got it. You got it. You got it. Good job. Oh, my gosh. Then those knees.
26:54Here we go. Forearm plank. Let's work it in five, four, three, two, one. Core is tight. Here we go.
27:06Here's your challenge. I'm going to say squeeze as hard as you can. We're going to do it five seconds
27:12at a time. It's going to create a little bit more engagement. Ready? Squeeze, five, hard, four,
27:18squeeze harder, three, two, one. Don't release it, but just breathe. Come on. Still engaged.
27:26Ready? We're going to squeeze again. Ready, Kristen? Squeeze hard. Go. Four, engage, three, two,
27:33and one. Good job, guys. All right. How are we feeling? We are feeling toasty. Toasty. Toasty,
27:42sweaty. I like that. We are toasting. All right. We're going to do some fun stuff here.
27:47We're going to hammer curls. Time and attention. I love it. Love working the biceps. I'm going to
27:53do something while we get ready. First of all, choose a weight that's going to work for you.
27:56I'm going to have 25s. Kristen, what are you going to have? I'm going to use 15s. She's going to use 15s.
28:01I'm probably doing the most with these 25s, but we'll see how much I'll add. Here we go.
28:08Let's flex that bicep. Boom. Before we get started, let's talk about the bicep. I know
28:14you know about the bicep. I know you heard me say the bicep has two heads. Kristen, give them a
28:19little bit more science behind this. Bicep meaning two. We have the short head over here, and we have
28:23the long head. When we do that normal curl with the palm facing up, we're really working that
28:28short head. Today, with that hammer curl, we're going to work that long head of that bicep. Yes.
28:34Making sure that the chest is up, driving the elbow down like we talked about before to keep
28:39everything feeling good. All right. I guess I better grab my dumbbells if I want to do this.
28:44Did I just say I was going to do 25s? I'm just talking. Trying to get a longer break. Here we go.
28:50We're doing a hammer curl. Let me show you what it is. Again, we're working that bicep. We're going
28:54up fast, down slow. Keep the elbows into the top and to the side. Try to squeeze your ribs as much
29:01as possible. Here we go. Three, two, one. Here we go. Up fast, down slow. Up fast, down nice and slow.
29:10Your core stays engaged. Come on. Up fast and down slow. You should start to burn already.
29:17Already. You should feel it. Come on. Come on. Come on. Come on. There we go. Feel it. Feel it good.
29:23Come on. Keep pushing through. Keep moving through. Let's go. Stay in the zone. Sweat. Feel it. Work.
29:30Form. Driving the elbows down still first. Remember, drive the elbows down first, right? Shoulders back.
29:37Proud chest. Come on. Okay. These 25s is a push. Come on. We got two more.
29:49Don't do what I do. Do what you can do. Oh, that hurts.
29:56Not going to be overzealous with this one. I'm going to do 17.5s. I don't know why I'm doing
30:01this. I have no idea why I'm grabbing these weights, but I want to motivate and inspire you
30:05to push forward, because if I don't do it, then why would I ask you to do it? All right. We're
30:12working on the tricep, okay? I'm going to show you the exercise first. We're working on that back,
30:18what I like to call the horseshoe. The horseshoe works really good. Now, Kristen, grab the dumbbells.
30:24Kristen, take them through the movement. Set it up. I'm going to point to what she's going to be doing
30:29and tell them what not to do, actually. Yeah. We're not going to let those elbows flare out,
30:33and we're not going to let the elbows rock as we're doing this exercise. We want the elbows
30:38pointed straight up to the ceiling, and we're just bending right around that elbow joint.
30:43That's going to give you the best activation through all three tricep heads. Right. And the
30:47reason why I put my fingers inside her arms is because I want you to act like you have a bar
30:52back there to keep not only your elbows in position, but it's going to take it to the neck,
30:57the shoulders, and the back, so you get it. All right, Kristen. Let's see what you got, girl.
31:02Here we go. Let's press those weights together. Here we go. Three, two, explode up, slowing away
31:08down. Core stays nice and tight. Firm grip on the dumbbell, especially anytime it's over you.
31:14Come on. There we go. Don't forget to squeeze the tricep. Just squeeze it. It doesn't have to be
31:22some super full extension. You just have to engage your tricep and squeeze. Get full range of motion
31:29as much as you can with your body. Remember, we're acting like that bar is behind inside of our arm,
31:37forearms, elbows, connection, and then we push. Come on. We got one more after this. Good job, guys.
31:49All right. I'm going to keep these 17.5s for my next thing. We're doing a weighted L-hold. For
31:53those of you who have done max 30, you know what the L-hold is. Yes, I'm bringing it back,
31:59but today we're stabilizing. Remember, we're connecting to those muscle fibers.
32:03So you have your weight. Make sure your head can fit on the bench. Your right leg is up,
32:10your left leg is out. You lift your shoulders off and you hold it. It's an L-hold. You're creating
32:15an L with your legs so you can push through. Are you ready, Kristen? I'm ready. We will switch
32:21halfway through. Three, two, one. Here we go. Hold. Squeeze. Now, before we were on our forearms,
32:32okay? Now we're back to this hollow hold on our back and we're using our back. Now you don't have
32:38to do as much engaging with your core because it's going to happen the minute you take your
32:43shoulders off and you press your lower back in. Come on. Push through. Four, three, two, and here
32:53we go. Let's hit that switch. Here we go. Lifting up, lifting up as high as you can. Come on, feel
32:59the burn. Come on, John. Get up another inch. Oh! Oh, excuse me. I was going to say, act like I need
33:09to put a million dollar bill under your back, but clearly Kristen beat me to the punch. Come on.
33:16Eight, seven, six, four, three, two, one. Oh man. Oh my gosh. Just so you guys know, this is the kind
33:28of mess that happens in the gym where we work out together or when she's training me. She's like,
33:33let's go. Your name is Shaunti. What are you doing? All right. So we're going to do this again,
33:39right? So here is a time where you assess. We are in time and tension. We're deep into the workout.
33:44You're fatiguing, probably in different parts of your body, but we still have to really focus on
33:49that time and attention. And obviously we're super steady today with this total body. So now we're
33:53doing biceps and triceps. Remember the hammer curls, arms are facing each other. Let's grab
34:00the weight. Let's push it. Let's push it. Should I stick to the 25s again? I went up.
34:08But I'm not going up. Let's just say that was challenging enough as we speak. Here we go. I'm
34:13going over here with Kristen. I need this motivation. Here we go. Three, two, hammer
34:17curls. Ready? Here we go. Up, explode up. Slow on the way down. Try to drive those elbows into the
34:24ribs. I will say that my lats have grown. So it's hard for me to get my elbows into my ribs,
34:29but hey, as long as you drive those biceps, inside of the biceps, into the body, if your
34:35elbows can't reach the ribs, you're still going to engage. Chest up. Shoot the elbow down. Make
34:41sure you exhale on the way up. There we go. There we go. There we go. Come on. Pushing through.
34:49You're doing great. You're doing great. You're doing great. You're doing great. Feel the burn.
34:52If you're not feeling the burn, you have to add that weight. That means you have graduated to
34:57more strength. Last two. And one more. Come on. Let's go. Let's go. Let's go. Over the tricep
35:06extension. Come on. We're going to move through this. We're going to get into that really quick.
35:11All right. Here we go. In five, four, three, set up. Ready? Explode up. Squeeze. Slow on the way
35:20down. You got to be ready. Slow it up. You got to be ready, guys. You got to be ready. Now try to
35:26draw those elbows into one another. Moving through. Great job. Great job. There we go.
35:34We're pushing. We're pushing. We're pushing. Feel the burn. Feel the burn. How are you doing
35:41over there, Kristen? See? Even the beast gets tired. Last two. Come on. One more, Kristen. Let's
35:50go. Way to L hold. Why am I dreading this? Because we're digging deeper. And if I'm not
36:01dreading it, that means we're not digging deeper. Here we go. Everybody set up. Back is on the bench,
36:06right? Right leg up. Left leg up. Three, two, one. Let's go. Come on. Drop that leg so you can get
36:12that L unless it's more comfortable up there. Let's flex these quads while we're at it. Flex
36:18these quads. There you go. Come on. Put that weight in the lower back. Come on. Move through.
36:27Let's switch. Let's switch. Come on. Here we go. We got about 22 seconds to go.
36:33Lifting through. I ain't even going to lie. Jesus, take the wheel.
36:38All right. I'm going to come up. You know, it's just because I use my core all day.
36:43You know what I'm saying? It's fatigue now. Come on. Five, four, three, two, one.
36:52Maybe I'm fatigued because I laugh a lot. All right. I'm going to take this opportunity to
36:58clear the weights from my bench. Make sure you guys stay safe. Obviously, I want you to
37:05have things readily available, but it's also really good to clear your space when you can
37:12so you don't trip and fall because I am asking you to move quickly. All right. Well,
37:19since Kristen went up last time, I'm going to graduate from these 25s to these 30s.
37:25Oh my gosh. But I only got 10 seconds to do it. Let me see if I can fall. Actually,
37:30let's just go 27.5. Let's be a little smart here. Here we go. Five, four, three, two, one.
37:40We are here to challenge you. We are here to challenge you. We're here to make you work.
37:45Some of you have been doing this for a while. Now you're like, yo, it's time. You may have been
37:49hesitant, but you have to trust the process. You have to trust your body. You have to trust your
37:53thoughts. You have to trust the fact that you're showing up every day. You have to trust the fact
37:57that you can do it. Ultimately, you have to trust and believe in who you are, not comparing yourself
38:03to anybody else. You can use this as motivation to push through, but we're going to celebrate
38:08you being you. Come on. Exhale. This is tough. This is tough. Come on. Let's move through.
38:16Last two right here. We're going to hit one more. Come on. You can do it.
38:22Oh, I'm feeling this one.
38:24Last one. Was that the last one? That was the last one.
38:27That was the last one.
38:28Overhead tricep extension. Now, when the weight gets heavier, it gets a little bit harder
38:33to do that slow, okay? And that's why you assess. If that's too heavy, it's probably like,
38:39oh, maybe I should go back to 25 because I can control it on the way down a little better.
38:43Here we go. Three, two, set up, one. Here we go. Up, squeeze, slow on the way down.
38:52Up, squeeze, slow on the way down. Concentric, squeeze in the tricep. Eccentric, lengthen in
38:59the tricep. Come on. You got it. You got it. You got it. Feel the burn. Moving it through.
39:05Moving it through. Yes, you're in it. You're in it. You're in it. You're in it.
39:10Kristen, are you in it?
39:11I am in it.
39:13Get the motivation.
39:13I feel everything.
39:15Kristen, how do you stay in it when you want to give up? Come on.
39:18You just think about how good you feel when you're done with it,
39:20how much stronger you get by not quitting.
39:23There you go. Don't quit, people. Last one. All right, we're hitting that L hold.
39:30Hey, Matt, come here. Get down here on my leg. Don't quit, do it. That's what you got to think
39:39about. Don't quit, do it. You can take a break, but don't give up, y'all. Come on, here we go.
39:4530 seconds. We're going 15 on the right, 15 on the left. Right leg up. Three, two, one.
39:50Let's go. Lift. Come on. Push. Squeeze. Squeeze. Squeeze. Squeeze. Come on. Push through.
39:59Push through. Make it work. Make it work. Three, two. Switch sides. Come on. Come on. We're almost
40:05there. Come on. Enhance the burn yourself. Come on. Make it burn. Push your lower back in there.
40:11Come on. Eight, seven, six, five, four, three, two, and one.
40:23I know for a fact that you want to be done, but you're not. We're in our dig deeper moment. What
40:30I need you to do, first of all, wipe down your bench. If you work out without a shirt or a
40:35sports bra, that's going to have your skin exposed. Now what we're going to do is something really fun.
40:41We're going to repeat three exercises that you already know. We're going to do them 45 seconds
40:45each. 45, 45, 45. We repeat three times through, still time under tension, still slow and controlled,
40:52and then we will be done. This is the dig deeper moment. Do and grab weight that's going to
40:57challenge you. Are you ready? We start with the incline chest press. I mean, I guess I'm going to do
41:0445 pounds to start. We'll see how I can get out of this. Here we go. Everybody's set up.
41:11You know the incline chest press. We did it. Here we go. Five, four, keep your arms down, three,
41:17two, explode up. Slow on the way down. Come on. This is that dig deeper moment. This is where we
41:22take everything we use today and we apply it so that we dig a little bit more. Come on. You're
41:28good. You're good. You're good. You're good. Push and release. Now I'm going to make you really dig
41:35deep. Here we go. Let's go a five count down. Five, four, three, two, one, explode. Come on. Five,
41:42four, three, two, one, explode. Come on. Five, four, come on, squeeze. Three, two,
41:51one, explode. One more. Five, four, three, two. Give me one last three count. Come down. Squeeze
42:00it up. We're going right into reverse lunges. Okay. Here we go. We're taking our right foot
42:09forward. Left leg back. Get nice and low. Remember we explode up. Ready? Here we go.
42:14Explode. Slow on the way down. Explode. Core tight. Slow on the way down. Explode. Come on.
42:22Slow on the way down. Breathe, y'all. Breathe. Explode. Slow on the way down. Core is tight.
42:28You got this. Come on. Move through. Push through. Push through. Just give me one more.
42:35Switch sides right here. Come on. Here we go. Step back. Start low. Three, two, one. Let's go.
42:41Up and down. Slow. Pushing the knee forward. Squeeze up. Come on. Up, down, slow. Chest is up.
42:48Come on. You got it. Way to move. Way to go. Up, squeeze. Come on. You can push. You can push.
42:57Come on. Four, three, two, and one. All right. Here we go. We're hitting a hammer curl. I'm
43:03going to be very smart here. I'm going to take the 17.5. Even though it's a dig deeper moment,
43:09feeling fatigued, be smart. Here we go. Three, two, one. Up, slow. On the way down. Come on.
43:17Core tight. Exhale, turn to work. Slow on the way down. Come on. You got it. You got it. You got it.
43:25Just power through. Power through. Come on. You're in it. You're in it. Breathe it. Remember,
43:33drive those elbows down first. Come on. Squeeze the bicep on purpose. Squeeze it on purpose.
43:41Remember those palms are facing each other. We're working on that long bicep head. Come on.
43:49Get it good. Eight, seven, six. Stay with my tempo. Three, two, one. Back to the incline
43:57chest press, guys. Come on. Manage your weight. I'm going to stick to the 45s because I want to
44:03push. Here we go. Five, four, three, two. Make it quick. Let's go. Push. No time for lollygagging
44:15around here. Exhale on the way up. Come on. You're eccentrically contracting the chest as your elbows
44:24come down. Remember, we're spreading that chest nice and wide and then we contract
44:28as we squeeze up. Focus on the top of the chest. Come on. Breathing through. You got this. You got
44:35this. You got this. You got this. You got this. You got this. Come on, guys. Stay in it. Stay in it.
44:41Breathe. Yes. Yes. Make it work.
44:45Breathe. Come on. Come on. Come on. Here we go. Five. Give me one more step.
44:54Rep three, two, and one. Yes. We're going right into those reverse lunges. Here we go.
45:02Might as well keep the same weight. Right foot forward, left leg back. Start low. Three,
45:06two, one. Here we go. Squeeze. Slow on the way down. Explode up. Slow on the way down. Come on.
45:14Explode up. Slow on the way down. Explode up. Good job. Slow on the way down. You're
45:21doing it. You're doing it and doing it well. Come on. Come on. Explode up. Switch legs.
45:30All right. Here we go. Just stay with me, guys. Ready? Start low and up.
45:35Slow on the way down. Don't forget to squeeze the quad. Don't forget to squeeze the quad, guys.
45:44Come on. Push. This is working. This is working. This is working. This is working.
45:50Just say it's working. Three, two, one. All right. Let's grab these hammer curls, guys.
45:57Grab your weight for hammer curls. Back to 17.5s in five, four, three, up fast,
46:05slowing the way down. Come on, Chris. Let's go. Let's go. Let's go. Here we go. Let me tell you
46:11some things that start to happen when you fatigue. Kristen's not doing it. She's keeping
46:16those, that neck nice and long. Shoulders are down. Driving the elbow into the floor.
46:23Notice that I'm breathing a little heavy and I'm not doing cardio. I'm just lifting and the sweat
46:30is real. Come on. Come on, Kristen. Tell us how to feel that burn even more. Come on. Come on.
46:36Drive that elbow down. Squeeze the entire way through that exercise. Never take the
46:42tension out of the bicep. Let's go. Let's go. That's how we feel every muscle fiber.
46:49All right, guys. We got one more time through. Here. I'm going to be smart.
46:52I'm going to go from my 45s to my 40s because there's no reason to be crazy.
46:57Okay. No reason to be crazy. Here we go. Hitting the 40s. Grab the weight you need
47:07to do a good incline chest press. Slow and controlled to finish this up. Three,
47:12two, one. Start down and press up. Go. Fast, slow release. Yes, yes, yes. Fast up. Explode up.
47:21Slow release. Think about the muscle fibers in the chest. Okay. Think about pushing yourself
47:29at some point depending on how well you adjust to dig deeper. I want you to be
47:36yelling in your workout space. I want you to feel that burn so much that you're like,
47:40just, you know, oh my goodness feeling so that you know you're pushing and you're digging. Come on.
47:47You got it. You got it. You got it. Come on. Stay in it, guys. Keep pushing. I say stay in it a lot
47:52because I never want you to give up. Give me one more explosion and bring it in and take it down.
47:58Yes. Here we go. Hitting a reverse lunge. Are you ready? I'm ready. Come on, Kristen. Here we go.
48:05Three, two, one. Explode up. Slow on the way down. Yes. Come on. This is it. Last time through.
48:13This is where it counts. This is where you dig. This is where you go. Come on. Come on. This is
48:18where you put everything together. This is where you really, really activate. Use my muscle connection.
48:23Come on. Connect to the fibers in your body. Let's go. Let's go. Switch sides. Come on. Come on. We're
48:29there. Start low. Explode up. Come on. Come on, guys. We're in it. We're in it. We're going to
48:33finish strong. We're going to do this. We're going to do this together. Come on. Come on. Let's push.
48:38Let's go. Come on. Just remember, I'm right here to push you. I know you want to give up sometimes
48:45at certain moments, but just don't. Stay with it. Three, two, one. Let's hit these hammer curls. This is it.
48:53This is it. On my last exercise, guys. Let's go. In five, four, three, two, one. Come on, Chris.
49:04Let's take them through. Push through. What you got? She got 15. Oh, okay. Pushing through. Come on.
49:13I feel every single pound of it. Come on. Come on. Feel it. That's why we showed up. We showed up
49:19to dig deeper, to feel the work. Come on. You're there. You're halfway there and almost done.
49:29Come on, guys. Here we go. Squeeze and go. Squeeze and go. Exhale, doing the work and push through.
49:37You're good. You're good. You're good. Squeeze it. Squeeze it. You're going to give me one more rep.
49:43You're going to do a five count down. Five, four, three, two, and one.
49:51And you're done. We're about to cool down.
49:55All right. I'm going to ask you right now. One, how do you feel? Two, did you connect to the muscle?
50:03Three, are you really proud of yourself? If any of them, I hope you feel really good about three.
50:10Be really proud of who you are. Be proud of what you do. Be proud of showing up every day. Be proud
50:14of digging deep. Are you ready to cool down, Kristen? I'm ready. Here we go. All right.
50:22Here we go. All right. Let's just roll our shoulders back a little bit. Feel a little good there.
50:31Rolling forward a little bit. We did a lot today. Again, we did total body. So everything
50:36should be activated. You should be feeling everywhere, pulsing everywhere. Here we go.
50:42Let's just do some chest openers again. This is also a perfect time as you start to cool down
50:47to think about what steady state you're going to do today. Are you going to ride the bike? Are you
50:51going to do one of my steady state workouts? Are you going to go outside, do something different?
50:55You can do B25. I think it's a great cardio workout to do after we lift and move. Here we go.
51:03Let's just take our knees down. We're going to round and release. We use our back and our core.
51:11Round and release. You guys know since insanity, this is one of my favorite stretches for the
51:16lower back. Give me one more here. Come down and then bring your chin to your chest and roll up slow.
51:21Four, three, two, one. Shake it out. Kristen, you feel good? I feel like you just kicked my butt.
51:30Split two. We're in sculpting the fine land. That was total body. Show up tomorrow knowing
51:35exactly what it is that you need to do to connect to who you are and we will be there with you.