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00:00Hey, everybody. Welcome to X-Fit Daily. I'm Michael Paterino. Today's workout is going
00:08to be full-court press. I'm going to take you through it here. We're going to start
00:11off with squats, then we're going to do push-ups, followed by bent-over rows, then alternating
00:26lunge jumps, and finally our overhead press or military press. All right, you ladies ready?
00:38Yep. All right, let's do it. First one's going to be the squat. Here we go. Keep your feet
00:42about shoulder-width apart. You want to bend down, create about a 90-degree angle with your
00:46knees. Keep your back a little straighter, straight up, eyes looking straight ahead, and then come
00:51on up. That's one. We're going to do this for 30 seconds. There we go. Keep pressing.
00:59Keep your weight kind of in your heels. Feel all that weight in your hamstrings and quads.
01:03It's going to really work your glutes as you come on up. Squeeze those glutes together.
01:08Okay. Keep it going. We've got five more seconds. Two. One more. All right, that's good. Okay,
01:16so let's do our push-ups now. You want to get down. We can start from our knees at first.
01:21That's where we get our right form. And have your hands. Make sure you keep a 45-degree
01:24angle in between your armpits and the side of your body. Okay. I'm going to press all
01:29the way down almost here about the floor and then come straight up. Feel that weight. Keep
01:34it in your elbows. We're going to do this for 30 seconds. Keep going. Keep pressing. You
01:40got it. Keep pressing. There you go. Up. All the way down. Up. Come on, Merrill. Go a little
01:48bit further down. You got it. You got it. There you go. Five more seconds. Keep going. Keep
01:55it going. You got it. Breathe. Remember to breathe in and blow out on the way up. Next
02:00exercise we're going to do is the bent-over row. We'll take our weight. Keep it in our
02:04right hand. It's going to concentrate on our lats, latissimus dorsi, the muscle on your back
02:08here. So I want you to bend over. Keep about 45-degree angle there in your knees. Back to your waist.
02:15Then we're going to roll our weight straight up right here. Really feel that in your lap.
02:19You could use your other hand on your leg to keep yourself balanced. Straight out like
02:23Diane has it. You got five more seconds. Switch sides. This one we're doing for 15 seconds
02:28each. If you don't have any weights at home like this, you can use a bag. Fill it up with
02:33some books, some old cans, whatever you got. Add a little weight for yourself. Okay. Five more
02:40seconds. Nice and slow and controlled. Really feel it. All right. Now we're going to go on
02:46to our next workout, the alternating lunge jumps. All right. This is going to work our
02:51legs again, just like we did before with the squats. Okay. You ready? Start out in a lunge,
02:57and then we're going to jump and switch sides. I like to keep my hands on my waist. It helps
03:01my balance. Put your arms out in front of you, whatever you need. Keep going. We're going to do this
03:08for 30 seconds. Keep it going. Get down nice and low. Almost touch that other knee to the
03:16floor. The lower, the better. All right. Five more seconds, ladies. Keep it going. Keep
03:22it going. And we're done. Okay. That was rough, right? All right. Next one we're going to do
03:29is the overhead press. Same thing. We only have the one weight, so we're going to keep it with
03:32one side. 15 seconds each. This is working out our anterior delt as well as our medial
03:37delt in the shoulder. All right. Here we go. Press it up. Straight overhead. Keep your shoulder
03:42blades back and retracted. We're going to work this for 15 seconds. Remember to breathe. Breathe
03:50in when you're not lifting the weight. Blow out when you are lifting that weight. Okay.
03:55Let's switch sides. Again, same thing. Blow out on the press. Breathe in when you're lowering
04:02it. Keep it going. Nice and steady. And we're done. All right. We're going to start with our
04:14squats. Remember, don't make those knees go past your toes. Keep a 90-degree angle at your
04:19knees down in here. There you go. Keep your back a little bit straighter. There we go.
04:24And you two. You're going a little bit too low. I want to keep it more straight up just like
04:30that. A little bit straighter. Okay. Ready? Go. I'll watch you go down. There you go.
04:34Can you go down more? Yeah, but you're losing your back. All right. We've got 10 more seconds.
04:39Try to keep your back as straight as possible. To help you out at home, you can do this against
04:43the wall. It'll make sure your form is absolutely perfect while you're going. All right. Our next
04:47workout is going to be push-ups. Okay. 45-degree angle at the elbow, I mean at the shoulder,
04:51in your armpit. You can do them on your knees if you need a little help. If you want to
04:55add a little weight to it at home, you can add a book to the middle of your back. A couple
05:00of cans maybe even. There you go. Go a little bit lower. You don't want to have your arms
05:06all the way out to the side like this. We've got 10 more seconds, ladies. You want to keep
05:09it at a 45-degree angle. You don't want to put any extra tension on your anterior deltoid.
05:13We work that muscle out a lot. There we go. There we go. Next exercise here. Okay. Our
05:18next one was the bent-over row. Pick up that weight. Start it off on the right or the left.
05:22I was saying before, you don't want to put too much stress on your anterior deltoid.
05:26You work that out way too much. Okay. This one's working out our lats. There you go.
05:31This one we're doing for 15 seconds. Form's looking good. Maybe stay a little bit straighter this way.
05:38All right. Switch sides. There we go. You want to maintain a nice straight back, keeping
05:45the normal curve in your lower back. And you want to squeeze your lat up so you almost feel
05:50a little squeeze in your shoulder blades up there as you're pulling up from the side.
05:54And we're good. Okay. The next one we're going to do is the jumping lunges. Same thing.
06:01Maintain a 90-degree angle with your knee as you're going down. There we go. Perfect.
06:07And then switch. Keep our intensity up by going faster if you can.
06:12As soon as your feet touch the ground, shift them and go to the next position.
06:16And get as low as you can. Remember, don't make your knees go over your toes.
06:22And the faster you do it, the faster your heart rate's going to go.
06:26All right. We got 10 seconds. There you go. See if you get a little lower.
06:29Five seconds. Keep it up. Come on a little faster. Don't rest your knee on the floor.
06:34And we're good. Last one is the overhead press. We'll take our weight.
06:40Again, one hand. We'll start off 15 seconds aside. Press it straight up.
06:46Keep your shoulder blades retracted. There we go.
06:49And also when you're coming back down, keep that 90-degree angle in your armpit as well.
06:53There you go. Perfect. All right. Five more seconds. Nice and slow.
06:59Remember to breathe. And switch sides. There we go.
07:04I don't hear any breathing. It feels good to breathe.
07:08When you're dying and you need to get that weight up there, blow some of that air out.
07:11It helps you out a lot. Big time with that. There we go.
07:14Looking good. Perfect. Perfect. Two more seconds. And we're good.
07:19All right. So now we're going to do this again. Last time through, really push yourself.
07:23Start off with those squats. If you can bring your speed up a lot, that'll really improve the intensity on here.
07:31Add a little weight. If you had a buddy, keep their hands on your shoulder.
07:35It makes it that much harder. Ready?
07:39You feel it now? Yeah. I don't want to kill you there. No. All right.
07:43There you go. Keep going. Keep going. Ten more seconds. There you go.
07:47Try to keep your knees back. There you go. Keep that weight in the heels. Three more seconds.
07:52All right. Next exercise is the push-up. Let's get down and do it. Start on your knees again.
07:57Make that 45-degree angle at the armpit. And go down. There you go.
08:02Same thing. Add a little weight. Put a little book on your back.
08:05If you had a buddy over there, they could keep their arm in between your shoulder blades here.
08:08Sorry. I'm killing you. There you go.
08:13Easy way on the knees. Harder way on your feet. Keep going. Keep pressing and breathing.
08:19There you go. There you go.
08:22Working out your pectoralis major. Your chest muscle. Your pec muscle.
08:25Large muscle in the front of your body here. There you go. As well as your triceps.
08:29All right. Coming up next is the bent-over row. Take our weight. Right? Okay. Let's get it going.
08:37Remember, 15 seconds aside. Really feel it in your lat. Right in the back.
08:43Squeeze it up there to bring that weight up. There you go.
08:46Keep your feet about shoulder-width apart. You got five more seconds on this one.
08:50Remember to breathe. And switch sides. There you go.
08:55In addition to working out your lat, you're also going to work out your rear deltoid with this as you're bringing it up.
09:00Really important. Keep that 45-degree angle in there to really target that rear head of the deltoid.
09:06There we go. And we're good.
09:09Okay. Our next exercise is the alternating lunge jumps. Let's do it. Get right into it.
09:13Remember, again, as fast as you can. Try to get that knee as low to the floor as possible.
09:18There you go. As soon as your feet touch, bring them right back up again.
09:23Keep your intensity up. Breathing. Working out all of our legs, hamstrings, glutes, quads, calves.
09:36There you go. Ten more seconds. Keep it going. Try to keep your hands up. It's harder.
09:44And done. Okay. The next one, overhead press. Here we go.
09:49Right away. Grab that weight. Finish it off. Nice and strong.
09:54Really control it on the way down.
09:58So many of us just let the weights fall down instead of actually letting your muscles do the work.
10:03You get way more benefits out of that. Five more seconds.
10:08One. Switch sides. Here we go.
10:14Keep pressing. Keep breathing.
10:17And again, we're working out those deltoids. Medial and anterior. Front and middle.
10:22All right. Five more seconds, ladies. Keep working. Push hard.
10:26Two. One. All right. And we're done. Nice job.
10:30High fives all around. You made it through. Very nice.
10:33All right. That was our full court press workout. Make sure you subscribe because every day we're going to have a totally new workout for you. Keep your body in shape.
10:45And if you like, please send us your before and after photos, video testimonials. We like to see your progress. You want to know how you're doing out there.
10:52Guaranteed by a month, you're going to have the shape of your life. I'm Michael Petterino. You're watching X Fit Daily. And we'll see you next time.
11:01I thought the full court press workout was amazing. It was intense enough, but I could see myself doing it every day.
11:06Full court press is pretty packed, pretty synced, but you know, you really get a full body workout. I feel great.
11:14My favorite part of the workout was the jumping lunges. It was amazing. It's a little bit of cardio and it really lifts your booty.
11:21My favorite workout, I'd say, is the squats. I really think it digs deep and lifts that booty up nice and tight.
11:28The most challenging part of the workout today for me was the push-ups, just because it requires a lot of upper body strength and I'm working on it.
11:35I agree. I'd say that the most challenging workout was definitely the push-ups. Women don't carry as much upper body strength, so it's always a challenge, but I think we'll get there.