GOLD Bone Building Strength 1

Hey, hey, Get Healthy UTB. My name is Shannon, and I'm bringing you Pressure number six today, and I've got the lovely Tara with me. Hello. Hello. I think Tara's done this one with me before.

I'm sure I have. I don't know which number it was, but- But it was there. It was there, and it's always a good workout. It always is. So as you can see, we've got a bench that we're using today.

You can either have it flat on the floor or with one riser under each side. If you don't have a bench, we are gonna be traveling forward and back. You could use a Pilates block or the bottom of your staircase if you don't have a step. you don't even have to use it actually. Mm-hmm.

But there are some hamstring exercises and some calves that we will be for sure using at least a riser, okay? And then we've got an assortment of weights so we can drop down. We've got very heavy to very light actually, and Tara's gonna have any mods that we need today. Yep. She's got your back.

I got you. And then a mat. Pressure is designed, as you know this is number six, so there's five other ones on our app already. But it's designed to do a full body workout from the ground up. So we start down low, we end up top.

We do at least two exercises, at least, for every muscle group, and then there's always time under tension, just like the name Pressure. Okay? Take breaks when you need to, otherwise we're gonna get it. Yep. All right.

Let's do it. Good. Take a deep breath in. Exhale. Again, deep breath, and exhale.

Roll your shoulders back right here. Just roll 'em back, and back. Yes. Then we're gonna circle your arms forward, left arm, then right arm. We gotta make sure everything is lengthened out before we get going.

Ooh. I love that this is full body. That's right. And we're gonna fatigue all the muscles. We sure are.

It's gonna be about 40 to 45 minutes. Okay. Excellent job. We're gonna reach your arms straight up. I want you to hinge forward so your chest goes parallel to the floor.

Reach your hands straight ahead, pushing your hips straight back, lengthening through your spine, lengthening your hamstrings. Your back is flat. Chest is out. Excellent. Go ahead and release your hands towards the floor.

Shift your hips side to side, lifting your hips up towards the ceiling or the sky every time you shift your weight. I love this one. Yes. Awesome job. We're gonna bring the body up.

Now we're gonna do little hip cars. Now we're just gonna do one, and then squat in between. Now go to the other, and squat. Doesn't even matter which leg you're on, just keep alternating with a squat in between. Yes.

This is a non-impact workout, so we're not jumping, no cardio, just lifting. Just the burn. Just the burn, baby. Just the burn. Just the pressure.

Yes. We got one more each side. Beautiful. All right. Let's take some lunges back.

Go ahead and start with your left leg going back, and then switch to your right. If lunges aren't working for you, you can squat. You got it. We've got four more reps on each side. Three more.

One more each side. And then we're gonna bring your feet wider apart, and I'm gonna have you move right to your core. Reach across your body. Straight across, yes. Now reach up towards the corners.

You got it. And back across. Excellent. Now you're gonna kick your heels up, right up towards your buns behind you. Pull your arms down, getting your hammies going, opening up your quads.

Yes. You got it, four more. And three. Come on, two. Beautiful.

Feet wide. Ooh. Reaching up again one more time. Hinge forward again till your chest is parallel to the floor. Hold it there.

Reaching with your hands, your back is flat. Hold it, three, two, hands towards the floor. Excellent job. You're gonna go ahead and take your left leg back. You're in a right leg runner's lunge.

Move your body forward and back, moving through your ankle, dorsiflexion there with your front foot flat. Excellent. Go ahead and reach your right arm up. Okay. Circle out your wrist.

And from that position, thread it right through. Reach it back up. Again, thread it through. Reach it up. Two more.

One more. Excellent job. Hands down. Bring that right foot back, left foot forward instead. Reaching your left arm up.

Circle out your wrist. And then go ahead and thread it through. Reach up. Thread it through. Up.

One more. Excellent. Hands to the floor. Both feet go back. Go ahead and press your hips up.

Move your body to downward dog, pressing your chest right through your arms, pushing both heels flat to the floor, and then pedal your feet out. You're gonna be pumping your calves here right out of the gate, so- Ooh circle out your left ankle. And then go ahead and circle out your right ankle. And walk your hands and feet towards each other. We're gonna bring your body all the way up.

Fantastic. Woo. We're warm. We're ready. We're ready.

Team ready. Ready to rock and roll. All right. Let's go. So we're gonna grab some weights.

You're gonna do some calf raises up on your step or maybe the bottom of your staircase, okay? You could also do them flat-footed, but we're gonna have our feetsies straight ahead.Keep your knees soft at all times. Make sure your ribcage is stacked right over your pelvis, heels hanging off the back. We're going slowly up and then dropping them off. Up, down, nice and slow.

Again, we're keeping your knees soft. You got it. If even having weights in your hands, I picked up heavier weights because I'm challenging myself, however, if you that's too much, just drop the weights down and use your body weight. Yep. You do you.

You got it. But you need to find that focal point, though. That's right. You gotta focus. Find a spot.

I turned my head to the front, and I'm like, and now I can't balance anymore. Let's go one more, and then we're gonna stay up top. Come all the way up, feet are still straight ahead. And my whole foot, both feet are up on my bench. Come up into that, way up into your releve, up on the balls of your feet.

Now pulse up, up, up. So we're just keeping that time under tension. Right there, you got it. Same thing can be done- Woo! on the floor, obviously.

Knees are soft. Keep going. Up, up, up, up. You got it. Four, three, two, and one.

Step it down. Oh, my lanta. Thank you for those calves. We've got no weights in our hands now. We're going to be traveling along the side of your bench.

We've done this before. We go forward and back in a lunge, body weight only, and then we'll be holding and pulsing, okay? So you got your left foot up, right foot's gonna travel forward and back. So when I go forward, my heel on the bench lifts. When I go back, my foot is flat on the bench.

Nice. You got it. Sinking into it. Quads gonna start to burn. Right.

Pressure's gonna build. So much pressure, you guys. Yes. Feels good. You got it.

We got three more. Forward and back. Two more. One more. We're gonna hold this one back.

All right, my foot is flat here. Now we pulse. Pulse. Pulse. Keeping your tension down low.

You got it. Option, like you said, you could take it to the floor- Yep if this is too much. Totally. Put that foot on the floor. Absolutely.

Right here. You got it. Five, four, three, two, one. Woo! All right, we're going to the other side.

So we're coming across the other side. You can turn around or just put the other leg up. Ready? Here we go. Taking it forward, watching your foot placement.

Slow down if you need to. And you're breathing through it. Yes. Woo! Should be burning faster on this side.

Yes, I was gonna say. This side- Yes seems to burn a lot faster, Shannon. 'Cause both legs were still working on the other side. Even though you're not thinking about it, you're only thinking about that traveling leg, but as you can see, both were working. You got it.

We got three more, then we'll hold it back. One more. Holding it back. We're down low, pulsing here. So you're in that split squat, essentially.

Knee and ankle there, hip and knee in the back. Pulse. You got it. Come on, team. Burning, burning, I know.

Sure is. Yes. Good thing we don't have weights in our hands. Yeah. Thank God.

You got it. Five, four, three, two, one. Woo! Excellent. We're back up top.

Calf raises again, my friends. We're gonna have our heels turned in this time, toesies turned out, okay? Knees are soft. Again, same thing can be done on the floor as needed. Here we go.

All the way up and down. Find your spot to focus on. Ribcage is stacked right over your pelvis. Yes. We're smiling through it, right?

Absolutely. Heck, yeah. Find that focal point. Thinking about all 10 toes. Yep.

Five on one, five on the other, spreading against the bench. You got it. Your heels are hanging way off the back. We got three more here, then we're gonna go all the way up into your pulse. And you can do it on the floor or on your bench.

All right. We're still in that, like, first position? Yep, we're still gonna stay in first. So we're gonna have our toesies still turned out. Okay, come on up top, and then you pulse.

Up, up, up. You're staying way up as high as you can on your toesies. You got it. Woo! Four more.

Four, three, two, and one. Yikes. Step it down. All right. I'm gonna remember your calves, Shannon.

We're going back to your lunge. We're gonna start on the other leg this time. Okay? Only do calves when I'm with you. What?

I said, I only do calves when I'm with you. Do you see how important it is that we do that, then? I guess so. I mean, we're, we're not together every day, so. No, we're not.

All right, we're going forward and back here. Let's go, team. Forward and then back. Sinking into it. Slow down if you need to.

It's all good. You got it. You can, come on. Chest is up. You're breathing.

Core is tight. Yes. So many things to remember. Yep. That's why you got us.

Yep. Keep reminding you. Friendly reminders.We're not nagging No, no we're just, we're friendly. Yes. With a smile, see?

That's right. We got two more. One more and then we're holding it back. Okay, right here we're pulsing again. Keep your pressure low, low.

Yes. Quad is on fire. It should be on fire, that's right. Yes, you can. Whoo.

We got it. Five, four, three, two, one. Whoo-wee. Shake it out. All right, we're finishing up on the other side, then we're moving on.

All right, here we go. Right leg's going forward and back, let's go. Forward, back. Take your time. Sink into it.

We're watching our foot placement here. Yep. Gotta pay attention. Don't step on those dumbbells. Right.

Got it. Come on. We got two more. Come on. Come on.

One more and then we're holding it back. Boom. Right here. Let's pulse. We're having fun.

Keep the intention though. I know it. We're cool to have fun. Love it, Shannon. Totally.

Thank you, Shannon. Getting through the legs is the hardest part. Whoo. Right? We got it.

Five more right here. Five, four, three, two, one. Whoo. All right. Come on.

Moving on. Okay. We're gonna grab our mat. We'll be using our bench a little bit. Okay.

kind of our It's somewhat of a prop as well, okay? So we're gonna do some deadlifts. We got one long set here. We're gonna go single leg, then we're gonna switch to the other leg. We're gonna be going down to the floor, lying on your back with your heels up.

I've done this exercise before, so if you've done it with me, you already know what's coming. Be prepared, right? So we're super setting our hamstrings. Grab heavy weights, one in each hand is your goal. You can take your foot back into a V stance.

So you're gonna start on your right foot, left leg is gonna trail back just slightly, all your weight's forward. Think about your knee tracking right over your second toe, pushing through your big toe and little toe on the way up. Here we go. Hinge. Driving up through that big toe and little toe.

Very little weight in your back foot. So it's a hip extension, not a knee extension. So my knee is staying in the same position the whole time. You got it. Hugging in.

There's nothing like a good deadlift. Right. Think about where your knee is tracking, right over your second toe. Almost like you're gonna collapse on your foot inward. That's when you feel your glute open up even more.

One more and you're switching to the other side. We're going right into it, my friends. Trail your other foot back. Lift it back just a little ways, not too far. Here we go.

Hinge, hip extension, driving up through your heel, big toe and little toe. Knee is tracking right over your second toe. Excellent. You got it. Really push through your big toe and little toe on the way up.

Push it into the floor. You'll feel a difference. I love that when you do stop to think- Yeah you don't just go through the motions. Right. That mind-body connection.

You've got one more, then you're gonna hang onto these. We're gonna keep both feet on the floor straight ahead, both legs at the same time. Here we go. Hinge. Pushing your hips back.

Now right away, think about pushing through your big toes. On the way up, press the floor away from you. Push your hips straight back. You got it. We got three more, team.

Come on. You got it. You got it. Press. Two more, and then we'll set your weights down.

One more. Beautiful. All right. Whoo. Set your weights down, my friends.

You're laying on your back. We've got our heels up on your Maybe it's the Pilates blocks, maybe it's your stairs, otherwise your bench. I'm gonna have my legs lengthened out. They're almost straight, but my knees stay soft. The backs of my heels are gonna dig into the bench.

So I don't want you to point, I don't want you to flex. Let your feet stay neutral. Arms on the floor by your sides. Squeeze your butt cheeks like you're picking a feather up off the floor with your butt, because we all do that. Yep.

Once you've squeezed it, push the back of your heels into the bench to lift your hips up, lower down. Keep your butt squeezed now. So again, I'm lengthened out. When I lengthen out here, this is how my hammies engage. Rather than a glute bridge, it's a hamstring bridge.

Keeping your glutes tight the whole time, and be mindful of pushing with the back of your heel of your shoe. That's what lifts your butt up, not your back, just the backs of your heels. I have my knees slightly more bent.Shannan- Yep just in case that is too difficult for someone. Yep. For sure.

So still engaging my hamstrings like she's talking about. Maybe using a little more glute than she is with her feet being straighter or her legs being straighter. But still, my booty and my hamstrings are fired up. So she's feeling it, in other words. Yep.

You hear that, team? She's feeling it. Oh, for sure. Feeling it. Yes.

I don't think it's possible to not feel it with Shannan's workouts. So Yeah. Well, we're hoping for, we- we go numb here- and then we don't feel anything. All right, we've got three more and we're holding it up, team. You might not get me off the floor then, if that's the case.

Hold your butt- your booty up right here. Hold it up. We've got time under tension. Again, the only reason I'm able to hold it up is 'cause I'm pushing the backs of my heels straight down. My butt is super tight right now.

I'm really squeezing- Whoo my glutes together. Now pulse, pulse. Yes. This is all time under tension. And again, I'm lengthened out, so for me, this is a lengthened out hamstring exercise.

If you're a little bit shortened, you're gonna feel some in your glutes as well. Yep. So my- My hamstrings are popping right now That's right. Eight, seven, six, five, four, three, two, and release. Stretch them out.

Ooh. Oh, stretch them out here for a second in between. Oh, yeah. Okay. We're gonna go right into our core now, okay?

So we're gonna go into a hollow body hold. So you're gonna start out with your knees tucked in, and then I'm gonna extend my arms out above so they're right next to my ears. And then when you're ready, I want you to extend your legs out, okay? Your goal is to try to hold it. Terra's got an option.

I got one leg out and then I'll switch when Shannan tells me to. Yep. Or I'll just do it the next time. Yep. We're gonna go through it twice.

Now, if you wanna make this more challenging, you stay in this hollow hold and you add in a rock. So these are actually called a banana rocker. So it's like a banana on the counter, right? 'Cause everybody does that when they buy- Yep, their bananas just rock- Yeah back and forth on the counter They just do this. But notice I'm not bringing my legs up here and, you know, big moment.

No, I'm keeping it, my rock, really small. Or you're holding it. Yep. Or I am even alternating my leg right now. Depending, you could keep your head, neck, and shoulders on the floor while keeping that low back secure, and then there's lots of options for you.

Good. Relax. We're going into a side plank. Whoo. I'm gonna do it with my feet up on top of my bench.

Okay. Okay. I'm gonna keep mine on the floor. With the knee. On your knees.

Okay. Or here. Like this. So we've got our elbow and our shoulder in the same line. I'm gonna lift my hips up in a straight line with my body.

Here we go. Keep your ribcage stacked right over your pelvis. If you want, you can take your arm that's free and you can pulse up top. Pulse, pulse, pulse. Otherwise, just hold it.

Time under tension. So I'm in this suspended plank. It's gonna put a little bit more pressure on my oblique near the floor. Okay. Hold it and breathe.

I've got my knee on the ground. Still pulling up through that, my oblique. I'm using my glute on the ground- Yes to lift. You got it. Or you can hold here, too.

Whoo. Yep, you can hold or you can pulse. Keep breathing. Lots of tension. You got it.

Three, two, one. Whoo. All right, back to your hollow body, then we'll go to the other side, okay? We're gonna go back here first. Okay.

Arms come back right next to my ears. My arms are straight. I'm not holding my hands together either, by the way. All right, lift your shoulder blades up and extend your legs out. Follow Terra if you're needing that option.

Remember, you can hold. You can start that rock. And again, if that's too much, you can stay back here. Lift and lower just like that, okay? You do you.

It's a lot of pressure, no matter what- Yeah when you're core. And my abs are shaking. Right? It's a lot. Hold it and breathe, my friends.

You can do it. Hold it and breathe. Come on, come on. Remember your options. When in doubt, dead bug too.

Right. That's a good option. You got it. Come on. Five, four, three, two, one.

Whoo. All right, we're going to the other side. You're gonna, we're gonna s- get towards our backs, team, for a second. Sorry about that. Get to see our booties.

You're ready. Here we go. We're up. We are up. Remember your options.

You can pulse your top hip up. Remember, your ribcage is stacked over your pelvis. Keep it stacked. That bottom oblique towards the floor is really working. Head and neck in line with your spine.

We have a very straight line with our bodies this whole time. You got it. Come on, team, you got it. Breathe through it. We're moving on right after this.

You got it, you got it. Almost there. Five, four, three, two, one. Relax. Whoo.

Nice job. Okay. We're bringing in our chest, and we'll add in some back as well. So we're gonna start out, we're gonna do some decline pushups. Terra's got another option.

Yep. So if you wanna follow me, my feet are gonna be on the bench behind me. That's gonna be more challenging. Otherwise, Terra I've got the incline. So she's going decline, I'm going incline.

So we're gonna face each other. Hi. Best friends. Yep. All right.

So we're gonna go down slow because we can. Down for three, up for three. Here we go. Down, two, three. Up, two, three.

Again. Down, two, three. Up, two, three. Again.Yes. Hi.

Hi. We should, like, have a handshake or something. We should. Again, down and up. Abs are tight.

So we're going time under tension and slower like this, because again, we're trying to keep that pressure the whole time. We got one more. Beautiful. Excellent. Whoo.

Now we're gonna take it to a chest press. So you'll be holding heavy weights, and we're gonna have our sh- tops of your shoulder blades, just the tops, on your bench or your stairs so that my elbows can kind of hang off and I can stay in a glute bridge. Okay. That's gonna bring me more of a decline position, which is what we want today, okay? We're going for that decline press.

All right, so we're gonna come down here. Our dumbbells are starting down low. You're gonna pulse one, two, then press them up on three, okay? Okay. Bring them down.

One, two, push. Pulse one, two, push. Yes. Beautiful. Wrists are straight.

One, two, push. Again. One, two, push. You got it. Hips are up if you can.

You have an option to be having your hips on the floor. Yep. Perfect. Always choices. There's always options.

Always, always. Go heavy. You got it. Again. One, two, push.

Again. One, two, push. Again. One, two, press. You got it.

One, two, press. Two more. Come on. One, two, press. One more.

One, two, press. Excellent job. Whoo. All right, set back down. We're going back to your push-ups again.

Nice and slow again. Down for three, up for three. Hands are wide, elbows point back slightly. You're on an incline with Tara- Yep a decline with me, or you can even be flat, okay? Knees or toes, here we go.

Down, two, three. Up, two, three. Sorry about that. Down. She was excited.

I was really excited. And remember, you can stay on your knees, you guys, and you can turn it and just be in a regular push-up the whole time. It's totally up to you, okay? Down, two, three. Up, two, three.

Again. Down, two, three. Up, two, three. We should be shaking. yep.

Right? She's like, "Yep." Yep, I am. We are. We got one left. Yes.

Whoo. Good. All right. Back at it. Decline.

Well, push-ups in any form are so awesome that you're doing them. For sure. So many people- And you're, your whole body is working when you're doing it- Yeah honestly. And a lot of people aren't doing that, so- So good for you whatever version you did, consider yourself successful. Yep.

You're strong. All right, so we're back. And again, I'm trying to have my elbows off of the bench when I do my pulses, obviously, okay? Here we go. Big pulse.

One, two, push. You got it. One, two, push. One, two, push. Wrists are straight.

Again, make sure they're not hanging back or curling in. One, two, push. Again. One, two, push. I got my head and neck supported for sure, and maybe my traps.

My booty's up. Pulse, pulse, push. Again. Pulse, pulse, push. You got it.

Pulse, pulse, push. Keep going. Come on. Boom, boom, and up. Again.

Whoo. Two more. We got it. One more. Beautiful.

All right, set that down. Okay, we're gonna go into some back. We're gonna be doing a back extension to start out, and then we're gonna go into rows. So we're gonna turn and face you, okay? So we're gonna be down on your belly, and we're just gonna be lifting, keeping our toes on the floor.

But we're just gonna be lifting our chest up and down, okay? You can have your arms behind your head or by your sides out here. It's totally up to you, whatever you prefer. But keep your legs on the floor. Okay?

Here we go. We're gonna lift and lower. Lift. So Shannon, is this about how high you get? Or what are You know, 'cause, like, some people have very strong or flexible backs.

If my daughter was doing this right now, she'd be, like, basically in this position- Right lifting herself. Right. So, so talk us through that. The stronger your mid to low back is, the higher you're gonna be able to lift, okay? We are working down your entire post kinetic chain right now, so that's all the muscles lining your spine on each side.

So the stronger you get with this, the higher you'll be able to lift. Okay. However, still trying to keep your feet on the floor, 'cause they're gonna wanna lift. One more. We're gonna hold this one up.

Hold it up here. Good. In this position, I want you to reach forward, pull back. Forward, pull back. So we're just keeping time under tension.

Chest stays lifted. You got it. Four, pull. Three, pull. Two, pull.

One more, pull. And release. Whoo. Fabulous. Excellent.

We're gonna come up, and we're going to back rows, okay? So you can do this on your hands and knees-Pulling back. Make sure every time you row, you're rowing back towards your butt, okay? I don't like to say hip because a lot of times when I say hip, people feel that first head of the dumbbell hit here, and they stop. Smart.

But that means your hand's by your rib. Yep. We don't want that, right? Bigger range of motion. Smart.

Yep. Back by your booty. That's right. So I'm gonna extend out further so I've got a bigger range to reach from. If that doesn't work for you, keep your hands right underneath your shoulders.

Okay? Or all the way up top. Or I'll just extend on my knees. Yes, and you can be up top in that plank, just keep your hips squared up as much as possible. Options available to me on the bench.

Absolutely. All right, let's do it. You're gonna row with your left arm first. Here we go. Row back, and then control your weight as you set it down.

We're trying not to let it just plop down on the floor. All right? Abs are tight. If you're on your toesies, make sure your feet are apart. If you got more of a tripod, it will help you from twisting too much.

Yes. Controlling it every time you bring that bell back down. Bigger range of motion means you're putting that dumbbell further past your shoulders down on the floor. You got it. Feels good to work the back.

Right. We're gonna go one more on each side. Excellent. Good. All right, bring your body back down.

Yeah. We're gonna put your hands this time behind your head. So now we're gonna work through your thoracic spine. That's directly in the middle of your spine. You're gonna have your hands behind your head.

Your forehead will go down. You're gonna lift up to one side, then put your forehead and your elbows back down. So the biggest thing is you keep your elbows out and hands behind your head. A lot of times you start to do this, and then you're just kind of I don't even know what that would be. Well, it looks like it hurts.

But it's not. Yeah. And it doesn't look pretty. It's sad. We're trying to look pretty.

All right. We're ready. Let's go to the right. Oh, or the left. And then the left.

You get to do both sides, so it doesn't matter. Nice. You're, again, trying to keep your legs on the floor and open to the side as much as you possibly can, lifting your chest and your shoulder up off of the floor on that side, and obviously your elbow. Good. Lift and lower.

Lift and lower. Looking good. We've got one more on each side. Excellent. We're gonna lift our body up, keeping our hands behind our heads still.

Lift up. Good. Now, drop your left elbow towards your ribcage, then center it out, then drop your right one in towards your ribcage. So if you were looking at me, this is how I what I'm trying to do while keeping my chest up off of the floor. Okay?

So it's not lifting and turning that way. It's actually staying lifted and just twisting or bending at my ribs and my waist towards, my elbow towards my rib. Yes. One more each side. I feel like that would look like a stingray.

Right? Don't you think? Yeah. Like, our legs are the tail. Oh, yeah.

And remember, you see their- And they move their other- Yeah well, arm. What are they? I don't They don't really have arms. Fins. It's all one big connection.

The floppy part? Yep. The big, round Yeah. This part. Yep.

You know, like how our elbows just look. Yep. All right. That totally looks like a stingray. Totally looks like a stingray.

We should call that now. Okay, so we're gonna go back to your rows one more time. Again, you have that option, extend or keep them right underneath your shoulders, okay? On your knees or toes. Let's go.

Pulling it back, all the way back towards your butt. Controlling it every time you set it back down. Yes. Those tiny little movements earlier really fatigue the muscle. Right.

Makes this feel a lot more challenging. Right. Controlling it as you set it down. We're gonna do one more on each side. Excellent job.

Whoo. Beautiful. All right, we're going to move on. We're gonna do some tricep push-ups, and then we're gonna add in some straight arm lateral raises with very light weights for that. Okay?

Okay. So adjust that accordingly. We'll be down. Option is to stand up as needed. Yes.

But we'll be down when we do those straight arm raises, okay? So tricep push-ups, we're going down and up. You can be on your knees, your toes. You could even go on that incline bench. Yeah.

Totally up to you. Okay? We're gonna hover for our time under tension. All right, you ready, Cara? Yes.

I'll turn the other way. I can't wait. Okay. So your elbows are in right here by your ribcage. Here we go.

Down and up. Down and up. Down, up. Down, up. You got it.

Whoo. Your elbows are in, rubbing right alongside your ribcage every time you go down. Yep. And your arms are tired because we've worked them already, too. Right.

Hold this one low. You're gonna hover. Hold it there. Hold it there. Five, four, three, two, one.

Whoo.Nice job, Shannon. Thanks, Tara. All right. Okay, I'm gonna stand up. Okay.

If being on your knees is not- Yep something that feels good. And I'm gonna stay on one knee. You can definitely be on both. But if one of your knees isn't liking that, then go ahead to go to one. We're gonna raise straight out to the sides.

You're gonna lower down just a little bit, raise them back up, then lower all the way down. Here we go. Got it. Out, down a little bit, up, back down. Out, down a little, back out and down.

So I always say try to cue lifting out rather than up, 'cause for some reason our brains, when we hear that word up, we start to shrug our shoulders and raise our traps, and this is a levered movement, meaning I'm using that lever in my trap, and I don't want you to think about using that. I want you to think about using just the lateral head of your shoulder. Out, down a little, back out. Good. And you're trying to keep your arms as straight as you can out to the sides.

You got it. Should be burning. Yeah. Again. Two more.

And you'll know right away next time it's too light. You need to go up, go up. I got it. Beautiful. My arms are burning with these threes.

That, yeah, I know. Whoo. 'Cause we're keeping that time under tension- Yeah that pressure. The pressure. The pressure.

The p- p- pressure. We should have that song on. Yep. That's what we should have. Totally.

Now you can just sing it in your head. Yep. You're welcome for that. All right. We're ready for our triceps.

Not even sure that I gave it much justice, but you know where I was going with it, right? We get it. We get it. All right. We got tricep push-ups.

You can be on your knees, you can be on your toes. Try a couple on your toes if you haven't yet, all right? Elbows in, here we go. Down and up. Down, up.

And if this isn't, if that's too much, you can also come all the way down into a cobra push-up, but make sure you keep your elbows in the whole time. You got it. Come on, team. Give me two more. Okay, we're gonna hold it down low and hover.

Keep your thumbs up. Come on, pressure. Pressure. Under pressure. You got it.

Pressure. You got it. Under pressure. Three, two, one. Whoo-wee.

I do not have a good singing voice. I thought it was amazing. Yeah, mm-hmm. I thought it was amazing. So my kids tell me all the time, "Mommy, your voice is so beautiful." I was like, "Thanks." They do?

Oh, they do. That's nice. In church or something, they're like, "Oh, Mom- That's nice your voice is so pretty." I'm like, "Uh, are you tone deaf or what?" But take it. Take it, Tara. But thank you, kiddos.

Thank you. Thank you. All right, we're going back. We're standing up now 'cause we're gonna be finally up off the floor. Whoo.

Straight out to the sides. Here we go. Out, down a little, back out and down. Remember where we're raising. We're raising out, not up.

Keep breathing. Keeping them as straight out to the side as you can. You got it. Whoo. We're going for three more, okay?

Two more. One more. Excellent job. All right. Owie, owie.

Gotta continue those triceps still, though, yet, okay? Oh, yeah. So we're gonna go one or two dumbbells if you need it, okay? And we're gonna bring our dumbbell up really slow. So I want you to think about keeping that time under tension.

As you lower that dumbbell down, make sure your elbows are in, and you're trying to tap those weights right between your shoulder blades. That's your full range of motion, okay? So in other words, coming up slow, negative, right? Yep. That eccentric cont- contraction, okay?

All right, we're up top. I'm gonna prop one foot up just as a reminder to stack my ribcage over my pelvis instead of flaring my ribs. Here we go. Take it all the way down. We're coming up slow, slow, slow, slow.

Okay? Okay. Back down. Coming up to the count of five, four, three, two, one. Again, back down.

Watch your ribcage. Up, five, four, three, two, one. Again, back down. Up, five, four, three, two, one. Again, back down.

Up, five, four, three, two, one. We got two more. You can do it. Come on. Back down.

Up, five, four, three, two, one. Last one, back down. Whoo. Slowly, five, four, three, two, one. Good.

Whoo. We're gonna come back to that. Biceps, we're bringing those in finally, okay? We're gonna hold your dumbbells. One of them's gonna be holding strong while the other one does a full bicep curl.

Okay. Five reps, then you'll switch. The other one will do five. Four, four, three, three. You get it.

I love how she smiled- You get it 'cause she knows exactly where that's going. I'm waiting for the sarcasm. Yeah. We can drop a wink. Serve fresh daily here by Tara.

We can Yep. The complainer over here like, "Oh, man." "This is a tough workout whenever we're with Shannon." All right, we ready? We're bringing them out to that halfway hold. Make sure your wrists are straight and neutral grip. You're going to go with just your right arm, all the way up, all the way down.

Again, all the way up, all the way down. You're still on your right. One more. Now hold it at half. Now the left one, come up top and then down.

Up, up, and up. Make sure that other one's holding out into a tray. One more. Then you're gonna hold that. Now we go to the other one.

Let's bring it down first. Four, three, make sure you're holding that other one out, two, one. Hold that one there. Drop it down. Come on, team.

Four, three-Two, one. Hold that one out. We got three. Let's go Come on, you got it three on your right, two, one. Switch.

Three on your left, three, two, one. Switch. We've got two, one. I thought we were done. Two.

Switch. We've got two, one. Two, bring both up top and then to the bottom. Good. Woo.

Back to you're up top. Thank you for that, Shannon. You're welcome. Woo. You are welcome.

Now what are we doing? Back to triceps? Triceps. Back to triceps again. Okay.

One more time for me, okay? Okay. Coming up slow. So when I'm counting and pulling up at five, four, three, right? I don't want you to see that dumbbell picking up over the top of your head till I hit three, and it's just like- Barely there like this.

That. Okay? Can you do it? Beep, beep, beep. Beep, beep.

This little- Actually, it'd really work if you had a black dumbbell like me with my color hair. You won't be able to see my dumbbell. Perfect. Even better. Here we go.

Take it down. We're up five, four, three, two, one. Excellent. Back down. Elbows in.

Five, four, three, two, one. Again, down. Up, five, four, three, two, one. Again, down. Up, five, four, three, two, one.

Again, down. Up, five, four, three, two, one. We got two more, team. Come on. Come on.

Up, five, four, three, two, one more. This is it. Woo. And up, five, four, three, two, one. Excellent.

Woo. Okay. Biceps again. Oof. All right.

This time we're gonna be bringing our biceps up, turning it up into an Arnold press, okay? So we're bringing in your shoulders. Finally, we're the end, we've done them out to the sides, but now we're gonna go up top, okay? So regular curl here. Curl, turn and press.

Back in and down. Again, curl, turn and press. Back in, down. Curl, turn and press. Back in, down.

You got it. Oh, my. Did you hear that? Yes, I did. Oh.

Oh, I thought it was your dumbbells tapping, but it wasn't. No, those were my shoulders cracking, and I'm surprised they're even still attached to my body at this point. She's okay though. Ooh. She's okay, team.

Aging beautifully over here. Yep. We got one more. We're gonna keep it up top. You gotta keep your pressure up right here.

I'm only gonna have you dip your elbows down a tiny bit. Now push, tiny bit. Push, tiny. Press, tiny. Press.

You got it. You got it. You should feel a lot of pressure at the top of your shoulders. Sure do. Three, two, one.

Woo. All right, holding onto them. We're gonna bring them both back to that halfway spot, half reps from the top, halfway down. We're gonna keep tension there after that, okay? This is your last exercise, your last set.

Curl it up to the top. Let's go, team. Right here. We're gonna bring it out halfway and hold it like you're holding a tray. From this halfway spot, curl it to your shoulders, your chest, half, chest, half, chest, half.

You got it. Chest, half. Chest, half. Again, keep your wrists straight. Make sure your elbows are in front of your body.

You got it. In five, we're gonna hold it soon, four, three, two. Hold it right here. Hold it. Make sure you push your arm, arms forward slightly.

Hold it. Five, four, three, two, one. Woo. Excellent job, athletes. You did it.

Woo-hoo. You did it. Way to go. Way to go. Thanks, Sarah.

All right. Quickly, we're gonna stretch out your forearms, your wrists from gripping your weights, okay? So you can do this same thing up on a wall with your hands up on the wall, standing with your fingertips down. We're just gonna stay right here, though, and just kind of peel your hands off the wall or the floor and set them back down. Peel them away, set them back down.

Peel away, set them back down. One more. Peel away, set them back down. Go ahead and gently take the tops of your wrists and set them down gently, gently. Be kind to your body.

Of course, be kind, right? Hands on the floor, feet apart, pressing your hips up towards the ceiling. Fold your arms. Obviously, take more time to stretch, team. Of course, listen to your body.

But stretching out, foam rolling, all of those things is going to help with your soreness. Take a couple sways side to side, but otherwise we had a 45-minute full body pressure workout. Bring your body all the way up. Amazing, Shannon. I loved it.

Woo. And you, my friends, are all finished. Woo-hoo. Thank you, Sarah. Yeah.

Thanks, Shannon. That was great. Way to go, team. Way to go, team. Pressure number six.

We've got five other ones on the website of the app. Thanks so much, you guys. See you next time.