GOLD Beginner Strength Builder 5

Hey, hey, get healthy You TV. My name's Melissa. I'm here today with the amazing and beautiful Shan. Hi, my friend. Yay, so we are gonna take you through a 30 minute workout today.

It is called Beginner Strength number 5. So we have already done four of these, yeah, and Shan and I have done a lot together. So they are gonna be, this time, just a different format. It's gonna be one minute drills, ten of them. We're gonna go through each one of them and then we're gonna go back up the ladder starting from the bottom up.

And we'll do them one more time through, so two times through, OK, um, we're gonna be taking this slow and steady, you guys, OK, slow and steady. We're doing basic moves. It is a beginner workout. Um, we are gonna be using tens and eights. Shan's got eight eights over here, so not a ton of modifications because it is a beginner workout.

So we're just gonna take it slow and steady, you guys, but we will get a nice burnout, high reps, um, good form, right? Good form. You are using heavy because you've been working out with us like we were talking about this before. You've been working out for a long time or a while, go really heavy. Great.

It's still we're back to basics. You can't ever be too good with your form, and that's so true. That's so true. But I will say we are doing a lot of reps because they're one minute, so just have that in mind choosing your weight, yes, um, that the workout is high reps. So anyways, we're going to get started.

Let's get going. We're gonna do a nice, nice long warm up, you guys. OK, roll those shoulders back. We're gonna get a full good body warm up because we really are gonna be using a lot of our muscles head to toe. Yes, we are.

So we wanna warm everything up. Let's bring those shoulders forward. We got our nice bright yellow on, Sunshine. Sunshine is right. Sunshine is on, my friend.

I love that. One more. All right, let's give ourselves hugs, big open chest, squeeze those shoulder blades. We will be using that chest and upper back. Nice big stretch.

That feels good. Just gonna wrap that upper back. Yeah, that chest, open it up. Nice. Couple more here, one more.

Oh, nice, shake it out, shake it out. We're gonna come to the ground. We're gonna walk out on our plank. So walk out on a nice, good plank. We're gonna hold that plank for a second here.

Let's get in that good form, hands and your shoulders. Let's just rock on those toes up and back. This one, I love her ankles and the calves just really warming that up. Oh. Nice work.

All right, hold center, hold center. We're gonna bring that right leg up. Always right. We're gonna rock here a little bit. Good.

I always feel this so much right in that inner thigh. With these legs good, we're doing a lot of squats and lunges, that kind of stuff. OK, hold center, we're gonna bring that arm to the ceiling. So, right arm to the ceiling, roll that wrist, those wrists nice and warmed up holding a lot of weights for quite a few weeks we will be, yep. All right, just hold that arm up.

We're gonna bring it through. Yep, we're gonna thread that needle through. Oh yeah, baby. Nice work. One more.

Hold that arm up. Nice work. Bring that arm back down center. Bring that leg back, holding center, hitting that ground here back and forth on those toes again. Nice job.

Core is nice and tight. Pulling those lower abs in. For cult center bringing that opposite foot up. Here we go, little rocks again, just rock into that inner thigh. Who lengthening everything out.

Oh, it feels so good. We need to. Especially when we're lifting well all the time, but all right, let's bring that hand to the ceiling. Whoo, roll that wrist. Nice job.

Other direction. All right, let's thread that needle through. Nice work. One more holding that up. And here we go.

I know it's right, yeah, not good. Bring that arm down center, foot comes back. We're gonna slowly walk it in, slowly walk it in, touch those toes, touch those toes. Let reach it all arms, and then it's kind of just swaying those hips back and forth, sinking into those hips. We need to get them nice and warm.

Nice work, stop center, slowly roll up. Roll those shoulders back. We're gonna go just right, left knees, kind of get the hip flexor warmed up a little bit before we get into these squats. We're just gonna go here, right, left knees, good, pulling down, getting that core nice and warm upper body. Already feeling nice and stretched out though.

Nice job. That knee just comes straight up to your chest. Nice little, uh, I always like this because it's like a bonus ab. It is the abs, right? Yeah, it's a little bonus.

Nice work for. Three and one. Nice work, release. All right, we're going to grab our weights, you guys. I'm gonna use 10s.

So grab those eights. You got it. We're going to start our first move and remember each move is one minute, so I'll be watching the time, one minute on. So it's just a lot of reps. So the first move is just a squat with our weights to our sides.

It's just dead weight. We're sending those hips back and up. Good. Time starts now, one minute on. So while we're doing these squats, things to think about, really sending your hips to the back of the room, like you're gonna go sit on a chair.

Nice. When you come up, I always say load your legs. What do I mean by load your legs? Push through your feet like you're keeping the floor away from you. Right?

Your whole foot just presses that floor away. Which just makes you, it feels like you can load those legs up. Yes, exactly. How can you make them, right? That's right.

You got it, team. Come on. Almost there. One more. Nice work.

Nice work. All right, set those weights down for one second here. Our little timer. I'm gonna watch it, I got you. Otherwise you can watch the other one, yeah, yeah, OK.

Our timer's off, but I got you. I can start and stop us if you want so you don't have to think about it. OK, I think we'll do that. All right, that makes more sense. No problem.

We're moving into upright rows. OK, upright rows. So, this one's just very simple. It's not compound. You're literally just lifting with those shoulders up.

Nice work. Yes, really, here's what I love to say with this one. You can engage your lower body while you're doing this one, meaning your core is nice and tight, booties — they're not out like this, right? You're tucked in, tuck— you're tucked under, right, tucked under. You're tucked under, and you can alternate this.

We're halfway through, by the way. You can alternate this if you want, OK? Nice work again. Like you said, this is so great. Because whether you're a beginner or not, coming back to all these and going through our form and doing exercises correctly is everything.

We've got 20 seconds left. I love it. Thanks for watching that, Chan. I got you. We had a little timer, you, friend.

Thank you. All right, you guys keep going. Come on, come on. Oh. Oh, nice work.

Give me one more, one more. Oh, boom. Oh, love that. All right, I'm going to set my weights down just to shake it out. You might want to too, depending on how heavy your weights are.

Hands just get a little bit tight. I know, I love how you always do them. I always do this kind of thing. I know, it's just, it makes me move through my wrists as well as my fingers, you know, and it's important because we're going to be holding weights the entire time, you guys. Our next move, number 3, grabbing those weights again.

We're alternating right, left legs, just reverse lunge. Here's where those weights are just hanging down, right? Alright, hanging down. So right, left leg, so this leg's coming back. Good, and center, so just alternating those legs.

Good. Chest stays high. Nice work. Shoulders are back, low and locked in. Yeah, that's why I love relaxing arms.

And if you don't want to use weights, you don't have to use weights. Remember, we are still using our lower body and you're still lifting your body up and down out of this. That's still strength training, so true. You're halfway there. Woo!

If you've noticed, this whole workout, every move, we're alternating between. An upper body move and a lower body move. Oh yeah, yeah, so it's kind of fun, yeah. So that we're not just hammering our legs or hammering that upper body. Good.

You got 10 seconds. Woohoo. Come on, team. Looking good, yep, these legs get burnt out. One more here.

There it is. Oh, I love it, nice job, you guys. All right, moving to that next move, number 4, upper body move. We're gonna rotate between a hammer curl and a regular bicep curl. OK, so just gives you a flavor of both.

That's why we're putting them together. All right, so here we go, 1 minute on hammer. Regular. So we're just switching between the two. Nice work.

And the reason I wanted to do this one is just to show you that there are two bicep moves we can do here, you know. Little, little flavor like you said, mixing it up, that's right. Oh, come on. Nice work. We want to burn, yup.

That's why I said one minute drills. You get a lot of reps in. Exactly. And more time to focus on our form as well, you can see we're coming all the way down with straight arms in between every rep, yep, elongating those muscles. I always talk about that.

Don't cheat yourself, right, and do little halfers, right? We want full. That's right. We got 10 seconds. Oh, I love it.

Come on. I know these minute drills are long, you guys. Nice work. Let's go. You got it.

Oh, one more there, it is good, nice job. I am gonna just let go of him for a second because we are holding them for a while. Our next move is right leg, leg alternating courtesy lunge. So what I love about these lunges and squats is we're kind of getting all the angles. You're being exposed to all angles.

So we'll do our right leg back behind us first, Okay, so your left leg is going back and your right leg All right, alternating right, left, you guys, here we go. Ready. Let's go. One minute on. And like Shannon said, really focusing on form, taking our time, not rushing through the moves.

Name of the game is slow and steady, right? Yes, love it. Little hinge forward, pushing your hips back. Got it. Yep, and you can feel it when you're sitting into that when you hinge for a little bit like you said, yes, you sink into that glute a little bit more.

You're halfway there. You really do. When we go slow like this, you really feel also exactly what you're supposed to be working. Uh-huh. That's why I love slowing down.

It's a good reminder for all of us. It is. Especially with these weights, yep, 15 seconds. Love it. Come on.

Oh, so good. Hang tight. Almost there. All right, so one more each side. What do you think?

Let's do it. Let's do it. I love it, teamwork. Woo! Oh nice work, you guys.

All right, moving on to number six. Number six, we're going back to that upper body, you guys, shoulder press. OK, so we're just taking these weights up. And all we're doing here is we're coming back up and down into the goalpost. OK, so when we come up, we stop at the goalpost.

All right, here we go. Our timer is on. Little Miss Shannon starts; she's our timer today. I'm the timer girl. I'm good for something.

She is. Thank goodness you're here. Oh yeah. Yep, I like putting the legs a little bit apart on this one. To protect that little, and I'm alternating.

You can alternate as well if you want. Yep, and you can rest if you need to. It's all good. Yep, one minute's a long time. That's what I'm saying.

We get a lot of reps. 20 seconds. Oh, come on, hang tight. I know it takes a lot. That's why we're not lifting super heavy, right?

10 seconds, here we go, here we go. Come on. We got a team, woo woohoo. Oh yeah, baby. One more, OK, there it is.

Oh, love it. Oh, OK, this is where I am gonna set it down, yep, I'm shaking it out again. Yep. Oh, love that. All right, you guys, we're on 27, seven, back to kind of that lower body again.

We're doing just straight deadlifts. OK, OK. Delifts. Let's go, team. All right, so here on this one you guys too, I was gonna say.

Little bend in the knee but not a ton. We're not gonna be straight-legged, but we will have a little bend. OK, OK. All right. One minute, send those hips backwards, right?

Yes. All right, here we go. All right, down and up. That's when I always think about. Zipping up, don't you?

I do too. Like, even with our inner thighs, zip your inner thighs in towards each other on the way up, just push through the floor like you said at the last one. And squeezing those glutes. So you get to the top, take that second to squeeze. Yes.

Nice work. We're pushing our hips straight back. We're coming down so our chest is about parallel to the floor. Not much lower than that, really. Love it.

Feeling that backside big time, yes, and the lower back. You got it, you got it. We've got about 15 seconds left from right now. Oh, I love it. Come on, you guys, we got this.

Woo hoo. Oh yeah. We can get two more in this. I love it. Let's do it.

Come on, come on. Woo! Oh, nice job. Awesome. OK, this one I am gonna go down in weight.

Because it's a one-minute drill, so that's why. OK, back to that upper body. All right, this one we're gonna scoop across our chest. So this one really works a lot of chest, front of that shoulder, and it goes like a scoop. Oh, good.

So really feel that chest contract. All right, I'm gonna take my waist down and just kind of show you so you should be feeling it right here, right here, OK? I feel, I feel those spots. You are correct, good, good, and that's where the folks is that mind-body connection. You got it, team.

Nice job. Keep breathing. We've got our knees kind of soft, and if you can see, our feet are apart again. Yep, we've got that nice athletic stance. Love that.

It just really protects that lower back, Don't you think you have that good sturdy base? Nice one. Come on, got it. Just pulling across that chest. Nice work.

For a second. What I love about this too is if and when you wanted to load heavier, these are super great exercises to do with heavy, heavy weight. You wouldn't have to do as many reps, but yeah and time, nice job. All right, I'm gonna go back up in my weight on this one, back to lower body, yep, here we go. No surprises here.

Surprise, she wasn't mine. All right, so now we're gonna step out. We'll step out right side, and we're gonna step squat together opposite sides. Are we keeping our arms out here? Yeah, just, just to our sides, yep, got it to our sides.

And what I like is we've really changed up a lot of different angles of our squat. We've done regular, we've done reverse lunges, we've done curtseys. We've done deadlifts. We weren't working in that same plane the whole time, and that's, that's what I like is just experimenting and showing you all the different ways. There's so many ways, right?

There's so many ways to get creative, just to turn up your foot, your hand, your wrist can change everything, yup. So exposing you to a lot of different stuff. You got it, 10 seconds left, team. Come on, we got it. Nice work.

Oh, feel it on those legs. Nice job. There it is. Nice job. OK, we've got one more move, and then we climb back up that ladder.

All right, OK, do it. So these flies we're actually gonna do two times in a row because we are going back up. I know. So we're gonna get a nice little back burn. Yes, we are.

I might even go down and wait for the second round. All right, you guys, so we're here with our Weights, OK? Feet are just almost together right here and just open that chest. So we're staying hinged, yep, hinged at the waist, yup, love it, pulling in that lower belly. Oh, big time breathing, right?

This one I love because it's really like you said, a lot of breath work on this one to keep your form. You got it. Good job. We're smiling through it always, always is right because when we do this one twice, we really need to smile. We'll need that to get together, it's so true.

We got it. Come on. You're breathing. Yep, nice big breaths, you guys. Nice work, really focusing on that lower belly being pulled in so you can keep that form of that spine.

So true. You got it. Oh, feel that upper body even on this one. 10 seconds. All right, here we go.

Come on. We can do anything for 10 seconds. Yes, we can, we can. One more. All right, boom, there it goes, nice job, you guys.

Good job, team. Just kind of roll those shoulders a little bit. We have to go back up that ladder. So it looks like we're repeating those flies again, OK? All right, we're heading all the way back up the ladder, one minute each.

All right, you guys, start with those flies. We ready? We're ready. We're ready. Let's do this team.

All right, ready. Let's go. Good. This is real familiar since we just did it. It is, so we know the form we do.

No surprises, no surprises. Just keep smiling. That's right, grind it out, grind it out. You gotta keep up your breathing, your core is engaged, focus on your form. Yup, so, so much.

Oh, looking good, looking good. Big smiles. You're halfway there. Oh, lovely. That's good news.

One minute drills, I'm telling you, they sneak up on you. Oh, come on, hang tight. You got it. OK, we got 15 seconds. All right, come on, come on.

That one minute feels extra long seeing we're repeating this. You're gonna feel your lower back big time. Let's get two more. OK, here we go, team. We got this.

Oh, beautiful. OK, feeling on that 10, all right, back to that next move, lateral squats back and forth. All right, OK, we got it. All right, starting with that, that right side, Ready, set, and go. Here we go, team.

Nice job. Keep that chest high. So when you go to squat we're using our legs, right Chan, instead of upper body? That's right. And remember, if the weights are too much, take your weights down, focus on your form.

This is beginner strength, you're using your legs, yep, and you're squatting. That's a compound movement, so you're still building muscle, right? So true, so true. You got it. And those weights in hand, boy, it adds a lot.

Just that dead weight out to your sides, relax your shoulders. Come on legs. It's good. That upper body feels it just from doing all those flies, yeah. Looking good.

Fifteen seconds. All right, here we go. Come on, push. We got it. Keep going, keep going, strong, smiling through it like Shannon always says.

She says, right, right is right. Last one. All right, boom, woo hoo, nice work. OK, this is where I'm gonna go down in my weights, yep, Chan, shaking those wrists and hands. That's a really good idea.

Yep, shake it out. We've been gripping these weights for a bit. Here, we're going back to those scoops, OK, so coming across our body, yep, wrists flip forward. We're gonna come across that body. There we go.

Here's the one where we talked about mind-body connection. Really focusing on that chest, engaging the chest, right? You can feel it. Yeah, it's a contraction in your chest. You can feel it.

But like Shan said, what I love about this is when you slow it down, you can actually focus on the muscle you want. It's really powerful. You will really feel it. We're halfway. Come on, come on.

We got it. Come on, come on. I'm glad I went down and waited on this one, yeah, yeah. Just so I can last, like I said, when you're doing these long drills, 10 seconds. OK, come on, we got it we got it.

So good. Climbing back up this ladder slow and steady one, there it is. Oh, nice job. Way to go team. Nice work.

I'm gonna pick up those heavier weights now on this one, stretch my hands a little bit in my wrists. All right, we're back to that lower body, you guys, we're doing those deadlifts. All right, let's do it. Yep, soften the knees, pushing those hips to the back of the room. Here we go, one minute on.

What do we talk about loading those legs. Pushing through that ground, slow and steady. Nice job. You got it, leading with your chest, your back is flat. Love that.

OK, good. Such a good backside workout, squeeze on the way up, right? We're zipping it up, zipping it up nice way there. OK, come on, team. Woohoo, we got it.

Let's go. Come on. Thank goodness we're actually alternating between lower body and upper body. Yeah, seriously, going back through this again. It's like I'm glad we're alternating.

We got 10 seconds. OK, come on. We got it in that lower belly. Let's get 2 more in, all right. OK, here we go.

Nice work. Oh, nice job. All right, I'm gonna drop down a little bit lighter here just so I can make it through that minute, OK? All right, we're moving on to upper body back to the shoulder press. OK, OK, so we're stopping goalpost, right?

Yes. All right, so a little separation in the feet, good foundation, buns are tucked under, ready, set, angle 1 minute on. Good. Drop those shoulders down, drop those lats down. And remember you can alternate as well.

Yes, if you'd like, yup, you do you love it. Everything's in tight. Woohoo, core's nice and tight and tucked. I would say that, tuck it in, right, got it. Not just the upper body working.

Everything's in here, full body here. Nice work team. Come on, we're there. 20 seconds, here we go. Let's go.

This is that big push. This one, this one definitely burns. Yes, it does. That one minute kicks in on this one. Whoa, come on.

Almost there. Let's get 2 more in if you can. Here we go. We got it, team. Nice.

Nice job, right? We are good job picking up those heavier weights, shake it out. We're back to the curtsy lunge. OK, so alternating legs, little hinge forward like you said, got it. All right, so we bring that right, uh right leg back, your left leg back ready here we go.

So hinging forward. Oh, it allows you to just get into that glute. I'm telling you, sinking into it, yep, so good, right? Got this. I love it.

So good, so good. We got it. Come on, you're breathing, and remember that it's an option. You don't have to use your weight. You want to focus on your form.

It's a slight hinge, obviously, we're pushing our hips back. So good, halfway there. We're doing great, team. This is the challenge, going back up that ladder, isn't it? It is.

Come on, we can do it. Yes, we can, we can because we're almost there. Come on, come on. 15 seconds. We got it.

Let's go, team. Push through these legs, woo, yep. Let's go, let's go. Let's go one more each side, right? That sounds good, yep.

Woo. Oh, way to push, way to push. So now the timer wants to start randomly moving. All right, we are at upper body, yep, hammer curl, regular curl on it. We're back at it.

Let's do it. OK, ready. Let's go. Hammer and regular curl. Nice work.

Beautiful. Remembering to just do that full range of motion, elongating those arms and muscles, full range of motion. Lower body is nice and engaged, yup, protecting that lower back. Glutes are nice and tight. Looking good.

Come on. Almost there. Push, push, push, push. Let's roll. Come on.

Oh, woo, yep, we got it. We should, they should be burning those arms. Come on, come on, seconds. Woo, let's go, let's go. Yeah, lots of reps.

Oh boy, yep, come on, upper body, we got it. Push, push, push, push, push, push. Oh. I got one more each way. OK, here we go, here we go.

Oh, nice job. I'm gonna sit it down for a second. Oh, nice work, nice work. Alright, we're into those reverse lunges. Alright, so we'll get our right leg back, your left leg goes back.

Alright, we'll go back and we'll just alternate between the two. Let's do it. I'm good, ready. Let's go. We're just gonna keep moving so we get through, Yep, right, you're alternating left.

Yeah, and right here it is, yep, loading that front leg, I would say load that heel up, push through it so you can feel that glute. Yep, love it. Keeping that chest high, shoulders low, we got it relaxing the upper body. I love that. Let the lower body do the work.

It's the lower body's turn. Remember, if you go back to the upper body, so let the lower body take over. You know what, that's so true. Even, um, loosening your grip on that weight kind of gets the tension out of the upper body. It will help.

Yeah, nice work. Come on. We are almost there. We've got about 15 seconds. OK, come on, we got it.

Whoo! We got it, we got it. Oh, come on legs. Yes, we got it. We're gonna go one more each side.

Perfect. I love it. Finish it out. We got it, boom. Oh, that's it.

Nice job. I'm gonna go down on my weights on this next one. OK. We have two left, you guys. This is it.

This is it. Upright row to squats and we're done. Alright, ready, set, and go upright rows. Nice little feature, I don't know, hip with the part or so, loading up that back, that backside, meaning just protect your lower back. So we're keeping our core engaged.

Nice job. And then, like Shannon said, This is upper body, so let that upper body take it. That's right, right? Just breathe through slow and steady. We got it.

Come on team, good. Yeah, I'm on. We're going strong. We're doing great. Come on.

We got about 20 seconds left. We got it. Come on. Almost there, almost there, breathe in. Slow and steady, 10 seconds.

Come on, we can do this. Push through. We are almost there. You have one more in, okay. Oh, there it is, nice job.

I'm gonna stick with these weights for the last drill. We're doing our squats, all right, regular good old-fashioned squats. Perfect. And like Shannon said, let your lower body do the work, right? All right, ready, set, and go, send those hips back, nice job.

Load those legs, press through the floor. We got it. Functional movement. We sit down in a chair and stand up every day, right? Every day, multiple times if you think about, you know, yeah, in the car, out of the car, you know.

You name it. Come on. You got it. Remember this is our last exercise, last set, this is it. You're halfway there and then we're done and you did it.

We did it. We did it. That's right. Come on legs, hang on. 20 seconds.

All right, come on, push through, push through. Come on, glue Tammy's squats. Let's go. 10 seconds. Oh, we got this.

Come on, come on. Get two more. Okay, yep. Oh, I love this. Good job.

Way to go, Shannon, thank you for helping with the timer. I come in handy, right? Seriously, you do. All right, you guys, let's stretch this out. We're just gonna go right down to the floor.

Reach with those hands, shake it out with those wrists. Oh, stretching out from those tightest spots. Yeah, love it. Oh. Hang tight here.

Oh, come on over to bring those feet a little bit apart. We'll come over to that side. Yeah, a little stretch. Walking it over to the other side, and this will be a quick cool down. However, we have tons of yoga stretching and all that fun stuff.

There's so many options. We really do. So if you want to add on a really good stretch, we have stuff centered. Roll it up. Roll those shoulders back.

We're gonna grab that front leg for the quad. Oh, so grab a chair, a wall, whatever you need, if you need help with that balance. Just getting that front of that leg stretched out. We did the back of the leg. Let's get that front quad.

Oh. Other leg's slow and steady. Nice job. Again, finding a wall or chair if you need to help with balance. That feels good for that hip and quad.

Bringing that leg down. Well, you're gonna stretch the waist because I want to get that lower back and core. Just twisting that out from all those squats and lunges, and we did lots of flies back to yeah we did, so I wanna stretch that out. 3, 2, 1 release again. That was a quick stretch but we wanted to get you out of here today.

So Shannon, thank you so much for today. It was awesome, awesome. All right, you guys, have a great day. See you soon. Thanks, guys.