GOLD Muscle Burnout 5

Hey, hey, Good Healthy You TV squad. I'm Sam Cam, and we're coming at you with muscle. Burnout number 5. If you haven't done 1, 2, 3, and 4, check them out. They're a similar format but just a bit different.

Different. I have the lovely Melissa with me today. Are you ready? I'm ready. We haven't worked out together in a long time.

Yeah, super fun. So you're gonna need an array of dumbbells. Um, you might need a mat. We're gonna go down to the floor today, muscle. We're not number four.

We did not do any tests. We're gonna go down to the floor for chest today. So if you need knees down for push-ups, that would be a great option. I say an array of dumbbells because, as it is, the name of the workout is Muscle Burnout. You're gonna burn it out.

So, rather than just ditching your dumbbells altogether. If there’s a point where you need to go a little lighter but still Stay within the range of motion; grab some lighter dumbbells. But I want you to go heavy. Again, having an assortment depending on what we’re doing with upper body, Lower body: it's going to look a little bit different. Yeah, that makes sense.

Yep, it'll be great. Melissa's gonna modify it for you today, so any modifications, she's dealing with hip pain Stuff. So, like range of motion, you decide what works. Best for you. She’s gonna show you some of those things, And we're gonna have some fun.

All right, let's start with warm-up. He squatted down, retail arms all the way overhead and heel. Exhale, let it all go; deep squat, don't reach. One more, because it feels good. It really does feel good.

We've got some shoulders today, so roll those shoulders to the back, one arm at a time. Paddle it out. That always feels good, right? Yep. And reverse that shoulder roll to the front.

Starting with that right arm. There it is. Good course, tights. And flap your wings a couple of times, then give yourself a nice big hug. Let it go.

Open and close. Yep. Good. Last one: reach those arms all the way overhead. And we're gonna swan dive forward, keeping those legs nice and straight.

Saying, hold to the backside of your hamstrings. This is one of my favorite stretches. Oh, it feels so good. Right? All along that backside.

Maybe you nod your head, yes; maybe you shake your head, no. Whatever feels good. You're gonna walk your hands on over to the Right-hand side, right arm goes high all the way up toward the sky, Roll out your wrists. Feel a bit of extra stretch there. Right hamstring, yeah, for sure.

Drop that arm down; walk yourself over to the left. Hold it there; left arm goes high, roll out your wrists. God, plant it back down; walk yourself back toward the center, You're gonna find a deep squat, bending those knees all the way down. Taking a deep breath, and when you're ready, lift those hips all the way back up high. We're gonna do that two more times, just alternating between that squat, And then lifting those hips back up one more.

Good. Last one—lift those hips all the way high. Walk your feet in a little bit closer, about shoulder-width apart. Walking your hands forward to a downward facing dog position. You start to pedal out your heels right, and left.

Oh, that feels good, right? Yep, waking up the calves. Shoulders, armpits, all the things, yep. You have 4321, shift forward, high plank, shoulder stacked right on top of wrist, Squeeze your core, engage your glutes, step forward, right foot outside your right wrist Runner's lunge. I want you to just move around here, maybe you Move forward, back; maybe open up your hip, settle on in.

That feels good, right? Yep, again, like one of mine. It's not my favorite, but my second favorite, second favorite. I love that. Reach that right arm all the way up high Sky, roll out your wrists.

Go ahead; drop your hand right behind your head. You're going to do a spinal twist, elbow to elbow. And then open back up toward the sky, good, rotating through that mid-low back. Last one good, point that palm back in the center. Step back to high plank; left foot comes forward outside the left wrist.

Move around here; do what feels good in the body. 00, that feels good in her inner thighs, too. Seriously. God, plant that palm down, lift that left arm high to the sky. Roll out your wrists.

Good, your left hand's gonna go behind your head; elbow-to-elbow spinal twist doesn't need to be super fast or anything. I want you to rotate your spine gently. Opening and closing. Good. Last one: plant both.

Palms down. Step back into high plank. You're gonna walk your feet onto a bare plank. Knees hover right beneath your hips. Just hold it right there.

Your knees should be about 2 to 3 inches off The floor. Now tap your knees down, lift, down. Lift, so you're just tapping those knees right to the floor. Four more. You got it.

3, low abs tight, 2, hold it, lift, walk your feet back to the high plank. Press back in downward-facing dog. I'm starting to feel a little bit warmer in the body, for sure. 4321, walk your hands back toward your feet. Slowly roll yourself up, one vertebra at a time, head, neck, Shoulders, the last thing to come to the top.

I want you to bring your hands behind your head. We're gonna just warm up the deadlifts. Just that hip hinge. 3, 2, 1. Here we go, hip hinge, And then squeeze your glutes at the top, right there.

I think I forgot to mention that this whole entire workout is low-impact. Oh, I love it. So, we’re not gonna jump today. Heart rate's gonna go up because you're lifting heavy dumbbells. But not jumping around.

I love it. Two more. Last one. Squat down and then back up. It's a squat lift, but the back weight is heavy through your heels.

Find your range of motion and what feels good in your body today. Might look different than yesterday or last week ago, right? Four more. Let's go four. 32, hold it at the bottom.

One tiny pulse right here, lift, lift. You have 432 wrap that rib cage right here. We're just gonna wake it up a little bit. Little twisting. Reach that arm across your body.

Reach. Power. 43, reach overhead side bend, side body stretch. Oh, that feels good, right? Yes.

43. Hamstring curl: take that heel to your glute; pull it back. Power. This will always feel good. Two low-impact jacks right here.

8 more to go. You've got 87, come on! Do we feel warm? Yeah, I love that. Nice work.

Yeah, all right, we're gonna lift some heavy dumbbells today. So grab your heaviest dumbbells. We’re going to start with squats. AKA your legs. First one, front rack position both ways on your shoulders.

We're gonna go all the way down, all the way up. Yes, perfect. I've got your timer, so don't worry about it. Oh, we're going to go heavy today. And then we'll move on.

No repeater. I love that. We're not gonna do these exercises again, so no repeater. So, give it your all right here. It's about 45 seconds of work.

Here we go. Rack the weights. You have 321. Here we go, all the way down, all the way up. OK, so Melissa has her range of motion.

It looks a little bit different. Find your depth. All the way down, all the way up. Remember we're using the glutes and quads. But I want you to sit your butt back, wait, and have through your heels right there.

Hold it at the bottom; rise up halfway, then back down halfway. Bottom. Halfway, hold it here all the way down. All the way up. Let’s go all the way down, all the way up.

That should feel heavy after the first one that you’ve got to find the bottom. Come on. You have 321 left, rest. Nice job! You're going to hang on to 1 dumbbell.

I need you to put two dumbbells behind your heels because we’re gonna lift our heels onto the Dumbbell. Now your heaviest dumbbell—you're gonna hang On to the front for a goblet squad. Love it. Here we go. 3, 2, 1.

So your range of motion should feel larger here because your heels are lifted. OK, so we've shortened your, uh, calf muscle in the back. Still sink your butt low, all the way down, all the way up. Go to the hip issues page. This surely works, right?

I mean, I can get a lot longer. This Rise Up 2 inches — two more inches up. Pulse it with tiny little squeezes. You got it. All the way down, all the way up.

Let's go. They're gonna do this during my recovery. Yes, I stole this one from Shannon, so we can thank Shannon for this one. Hold it at the bottom. Hold.

Rise up 2, down 2, up 2, down 2. Do we have glutes and quads up? 2321, ditch those weights behind your heels. Hang on to one dumbbell. We're gonna go side-to-side squat.

So hang on to that goblet squat, heavy 432. Step out to the right, step it back to the center, side to side. OK, so now we're moving; we're still using those legs. Heart rate's going to come up a little bit. Find it all the way down.

All the way up, oh, black on legs. You got it. Use your inner thighs to squeeze those. Weights or your feet back together in the center. Come on, team, relax those shoulders down.

Feel the lower body. Love it. You've got it down all the way. Drop it, hold. Bring your feet back to the center, but don't stand all the way up.

Step out to the left. Bring it back to the center. Hold right, center. Left. Center, last one each side: 321.

Nice work. Nice job. Two dumbbells, you're gonna hang on to them. It's gonna be a suitcase squat to a curtsy. Lunge.

We're gonna stay low in between. You have 432 suitcase squats, 1. Now step behind curtsy. OK squat, curtsy. Stay low.

Option one dumbbell here, but you're not Standing up. Feel those inner thighs as you step back. That curtsy. Holy legs, are you ready to be done? Yeah, come on.

If you have heavy dumbbells, you might need to slow it down. 321, Rest. I'm throwing these weights around today. You are, Aren't you? 1 dumbbell at heart center.

It’s a squat with your feet in, then turn your toes out. This is where you finish. 321 squat, toes pointed out, Toes in, toes out, toes in. Use those inner thighs. Pull them in, then pull them out.

Hello, I love this one, right? Yep. Can you get any lower? Pull it on the out. Up 2 inches, down 2 inches, up 2, down 2, turn your toes back to the Front, hold.

Out and in, let's go. 10 seconds out, in, all the way. Finish it. I love it. 4, 3, 2, 1, so good.

Nice work. One of my favorites, right? Done with Block 1 of legs. Block 2, we're gonna hit chest; we'll go to the floor. OK, so bring your heaviest dumbbells with you.

We're working on chest, so we'll start with a narrow grip chest press, Sorry, not a narrow chest press. We're gonna start with a chest fly. Feet are going to be on the floor. Arms are gonna go out wide. Awesome.

OK, challenge yourself to go heavy right here. Chest fly x 4. 321, here we go. Open. And then squeeze the weights back together.

Again, they should be heavy. So take your time with it, slowly squeeze. Now we've got our feet on the floor, because I want the focus to be on the chest. If you want a little more core option, bring your feet to the tabletop position. No matter where you're at, though.

I need your core to be tight. Love it. First move in our chest feels great Good. Stay with it. God, nice work.

Let's squeeze. Woo, long lever! 3. Give me one more, two. And 1, bring those weights down for a second, narrow chest press, home space, and your elbows Are gonna fall right next to your side.

We go down for 2 and 432 down for 2, down 2. Lift 2 lower. Lift nicely. Go squeeze those weights together. You're gonna start to feel the triceps kick in because you're dropping your elbows right by Your side, so they fall all the way down to the floor, and press back up, down, and up.

Here we go Down, lift down, lift, squeeze those weights together. Hold it at the bottom, rise halfway up, then come back down halfway. Bottom halfway up. Bottom all the way up, all the way down. Let’s go finish it.

You've got 4 reps, 3; give me 2 more. 2 starting's Triceps, one rest. It's gonna be a regular chest press. So, elbows at 45 degrees. You're gonna press up and down.

We start in 43, start at the bottom, 21 up, 2, Lower, then again, your low back is pinned to the floor. And we're focusing on the chest now, if you like push-ups are not really your thing, This works the exact same muscle without being on those shoulders or near your wrist. How are we doing, Melissa? That's a great option you just mentioned About, right? Push-ups don’t work.

This is so good. Hold it at the bottom; hold, rise halfway, pulse it. Down to, up to, right there, tiny little squeezes all the way down, All the way up, let's go down, lift, woo, all the way down. All the way up, elbows touch the floor. 45 degrees, press down, squeeze up.

Love it. 4, last 3. Give me two more. Two. And 10, nice work.

All right, we're not quite done with the chest, but I'm gonna go a little lighter since we're Gonna combine chest, back, and triceps—love this together. So, knees or toes, you give me one push-up, you'll go all the way down. Row, tricep kickback, we alternate. Love it. Are we ready?

Start with that push-up. 4, 3, 2, 1. Push-up. Holy triceps! Jeez, it doesn't take much.

It really does not. I don't know how long I'll stay on my toes for. Good! Woohoo! Wow.

Do we feel that in our chest? Yes, maybe you find your push-ups fun Knees, then you find your toes for the row. I love it. Tricep kickback, holy bananas! So true.

Get that elbow up in the row, squeeze, Lift. Wow. Loving this. One more on this side. 321, press back, nice work.

We're gonna finish with push-ups. This is where we burn out the chest, so maybe you start from your toes. Maybe you hit your knees right away, but this is where we finish 54. I'm going straight to my knees: 3, 2, 1. Today is not my day to lift.

OK, so we should be feeling the chest. Squeeze your glutes. Engage your core. Burn it out, baby. Hold it at the bottom.

Hold, pulse it. Ah. Go to the top. Hold it all the way up. Halfway down, halfway.

Bottom, all the way up. Breathe halfway, all the way down, all the way up. One more, just like that: halfway, all the way. 5 push-ups. Let's go: 5, 43.

Who's your core? 2. Last one. Oh my goodness, you weren't kidding. We were slowing down on those ones.

That means fatigue. Poly bananas done with the chest. I think that was awesome. That was so fun, right? All right, block number three, back to legs.

We go right foot forward, Reverse lunge, knee drive. We're gonna hang on to two dumbbells. Our sides. OK, so heavy. I've got that timer—here we go!

Right foot stays forward. 4, here we go. Melissa’s gonna get you started. 3-2-1. Right foot goes, or left foot goes back, Yep, knee drive up, knee drive balance.

You got it. I'm twisted. And if you don't want a knee drive, You can tap it in. Nice. All right, I'll get a couple of extra reps, or a couple of reps later.

Can you find that balance, that sneaky core? I love the sneaky core. It's my favorite. I'm falling over, though. Find it?

Can you try going with those heavy dumbbells? Right next to your sides? Nice work. There it is. Come on, team, find it.

Yep. We got it. Hold that leg back. Hold, lift your chest, then pulse. You got it.

Nice work, team. Drive through that front heel. Find that new Drive 321. Drive it, step it back. Do we feel that front leg yet?

Oh yeah, Flute, Hammy quad, right? 321, rest. Wow, nice job. We're gonna go with one dumbbell. You're gonna stick with it at heart center.

Lunge, curtsey. We're not gonna stand up. 32, right foot stays forward, lunge, curtsy, lunge. Curtsy, say low. Option: no dumbbells right here.

Option two: dumbbells right here. You decide. I love that. Say lo. Hold the curtsy.

Hold it. Halt that back knee. Feel that outer-right glute in the front. Find your regular lunch. Hold on.

Pulse it. Wow. Ah, Vernon. Yep, you weren’t kidding. You have 4,321.

Nice job singing with the right glute. You're gonna hang on to your dumbbell in your left hand. You're going to step out. Balance rack. Step out, balance rack.

Let's go get into it; I'm just toe-tapping. Nice. Drive off that heel. So I want you sinking into that right outer glute. Nice job.

Squeeze belly button to your spine when you find that balance. You're racking the weight to your shoulder. Do we feel that outer right glute yet? Oh, yeah. Press off your heel.

Come on, stay low. I really do love legs, though, right? Yep, I do. You just feel so strong with it, yep. 321, rest.

Nice work. We have to do all of that on the other side. And then we'll finish with some of my favorite leg moves: the deadlift. But we're not there yet. Lucky other side, 4321.

Find your balance. OK, so this leg should feel a little better. So it’s not completely taxed yet, but we already did legs. So it still might not feel super crazy fresh. I love it, right?

Yep, you're still feeling it. Drive, and I'm just toe-tapping, an option if you don't want to lift that knee up. You got it. Pure muscle strength. Yeah, so true.

Yeah, hold it here, pulse it. Lift your chest, roll your shoulders back. Squeeze your right glute behind you. 32: Back to that knee drive—go, knee drive. Yep.

Give me two more. One, last one. 20, nice job! I'm gonna do 1 tumble. You can hang on to two.

It's that regular lunge to curtsey lunge. Woo! And 432, right foot goes back, cross now. So you can slow down your pace. You do not need to stay with us.

You can go faster. Find your range of motion, but what we're not doing is just standing up here. Melissa stays low on those legs. Feeling a little inner thigh kick in. Hold that leg right here, hold it, pulse it.

Can you lift your toes on that front foot? Heel presses down. Back to your regular lunge, low; pulse it. Go. You have 43,210 nice jobs, nice work.

We're going to do both, like deadlifts. Love it! So fun to roll those shoulders back. Legs down, your regular deadlift begins. 4321, hinge.

And sand, squeeze. Nice work. Good, so dumbbells stay tight against your legs. You're hinging at the hips. Nice work.

There's a lot of mobility here, too. Right, Melissa? Oh, yeah. Squeeze. This workout is awesome.

I love it. Heart rate is starting to rise. Right? We're feeling that, but you don't have to. Not doing anything crazy.

You're lifting heavy dumbbells. Squeeze. This should be a little like your active Recovery, for sure, right? Yep. And then we're gonna do my favorite move, some single-leg deadlifts.

Because why not test your balance? I love it. One more. Nice work. You can hang on to two dumbbells.

Right leg goes forward. We're just gonna start with that single leg. Deadlift. You can tap your back toe or lift it. Here we go: 3, 2, 1.

Find your balance. Hip hinge, squeeze, balance. Nice work. Now, if you would like, you can add that knee lift, balance, and/or you can do This with one dumbbell, two dumbbells if you’re really working on that balance. Just tap the toe, but that back foot's got to be super light.

Right, Melissa? It does, yep, it really does. Oh, nice job. OK, everyone's gonna tap their back toe. Single-leg deadlift, 321.

Just tap it, squeeze. Oh, I love deadlifts. Right? Yes, one of my faves. You got it.

Stay with it. How light is your left foot? Trying to be really light, right? 3, 2, 1. Take a quick shake out if you need to release.

Your grip, release your grip. We're gonna do a single-leg deadlift, right side, step it back. Lunge. OK, this is where you finish this leg. 32 single-leg deadlifts, hinge, step it back, lunge, tap it.

Hinge. Tap it once. You got it. Burn it out, right leg. Yeah, yeah.

Hinge—keep those weights close to you. Step it back right here. Come on, hold your lunch. Hold it now; shift your weight slightly forward. Good, right there.

Pulse it. Woo! Yeah, 43, bring that back leg in, hinge, hold it, then rise up 2 down, 2 up, 2 down, 2 up, 2 down, all the way up. All the way down. 5 reps.

Let's go, 5. Come on, 4, 3. Last two. And one nice work. Wow, nice job.

I gotta shake out my grip for a sec. Holy bananas, talk about grip strength! Yeah, shake out those legs. Woo! Left leg’s gonna be forward, single leg deadlift.

All right, all right. Are we ready? Roll those shoulders back; here we go in 4, left-leg dominant. You can start with it here, and then when you Become ready. Maybe.

Oh yeah, testing my balance today. Right there, so if you're not doing that balance, just find that range of motion. Squeeze shoulders down; weights do not need to touch the floor. Right, but your mobility plays a factor. How far down you might need to go to feel it.

No arch in your low back; spine as long as it is neutral. I love that. Oh, yep—find your focal point. So true. Feeling the back side of that left leg, Big time.

Everyone tap that back foot right here. Single-leg deadlifts, go! Hinge, squeeze. All of my focus is still on that left leg. Feels awesome.

Feels so good. Yes, we're loading. You have 3-2-1: rest, quick shakeout, 1 deadlift, 1 lunge. 432, pinch, step it back, lunge, bring It back in, hinge, lunge, love it, holy legs, Yep, but I love it. Holy grip strength—drive off your heel.

You are strong today. You are worth it. We're in this; let's finish strong together. Come on, team. We got it.

Step that back foot back, find your lunge. Hold now; hinge forward a little bit. All of your weight should be on that front foot. Pulse it, pulse it. Love this.

You should feel your gluten hamstring a bit More than your quads because you hinge forward. 32, step it in, hinge five of them. Let's go, five. Four. Such a random number.

It is 3. 2 and 1, nice work, team. Oh, that was awesome. Nice work to go, Legs! Walk 3.

I love that done back to our upper body, upper body today. Chest, shoulders. Arnold press: rotate palms to face inward start facing in. They rotate one arm out at a time, yep, OK. Shoulders are the focus.

Oh yeah, give him that lower body a little breather. Thank goodness, yep, four palms face in, three elbows up, 21, Right arm presses, open and rotate, bring it back in. OK, because there's rotation happening here, I want you to take your time. This doesn't need to be super crazy fast, tuck your tailbone under. Squeeze your glutes, chorus turned on.

Try not to let those elbows come down here though, right? Your active elbows, right in front of your chest, right there. Such good tips! Good visuals, right? We like to think about form here.

Oh, yeah. We want no injuries. No. OK, remember that this is move one of your upper body and those shoulders. So if it feels pretty good right now, we gotta find fatigue in our next couple of exercises.

One more on the left; finish it. 321 lateral raises: elbows start in as you lift just to shoulder height. No higher. Here we go in 3, 2, 1, top head and shoulder up, Squeeze on the way down, option one arm at a time. You can be right here.

Yep. Maybe you do one of those, and then get back into two arms. Your choice. You've got about 45 seconds to get through this one. We stay with it.

You can definitely play with this one. Yep. Slow on the lower. It's really easy to let those weights come down. No momentum—pure muscle right there.

You got it. You have 10. Come on, stay with it. 321, shake it out. Wow, nice work!

Palms will face upright in a neat row. Your shoulders again, top head of the shoulder. 5, 4, start with the shoulders down and back 3, 2, 1, here we go. Row up, squeeze down. So we got a little bit back with this one, right?

Squeeze your shoulder blades together, but don’t want you to go higher than your shoulder Height squeeze, lift. This feels great, right? Yep, tuck your tailbone under. Squeeze your glutes, soft bend in the knees. You'll have an athletic stance through your Lower body.

Don't forget about it, for sure. Focus is on the upper body right there. Good. You have 15 seconds left. Come on, this is just the start.

I know. Come on. Simple but effective, and then we're gonna add on to this one. Woo, we're gonna ditch our left dumbbell now. Give me one more: 3, 2, 1.

Left dumbbell hits the floor. You upright row, you rack, you press overhead, right side only. 321, rack it. Press it, bring it back down so the upright row goes straight to that rack, flip upright row, Good, love it, isolating the shoulder on the right side. So what I don’t want to see is your shoulders moving side to side.

You stay in the center, good. Like that. Good. Hold that up right now, right here. Hold, pulse it back, Back, back, squeeze, yeah, 43 back to that Single arm.

You've got four of them. Let's go down, rack it up, Press it. That's 4. Come on, three more. You weren't kidding about the burnout.

I wasn't. It's the name of the workout, right? Last, you give me one more. Oh, come on, last one. Oh, switch arms, woo!

Left arm, shake that right arm out, here we go, upright row in 32, press overhead, upright row, press, squeeze, square those shoulders. Pay attention to your core, right? Maybe you put your hand on your core so it It's tight. Maybe it goes across, maybe to your hip, whatever feels good in your body, be sure Everything is tight and controlled. Oh, how are we doing?

Really good. I love this. We're burning it out. We're burning it out today. We had chest day.

We did that one well. Now we're moving on to shoulders. Everyone's favorite. It's not my favorite. I don't know why—I did shoulders.

They're tough, right? Hold it in that upright row. Hold, pulse it back, back; squeeze, lift. You have 43 back to four of those upright rows to flip. Here we go.

4. 4 is tight; find control 3. What is it dripping? Uh-huh. 2.

Last one. Oh, yeah, nice work. All right, I'm going to stick with this lighter dumbbell. Here’s what we’re going to do. Again, athletic stances in the lower body.

Front raise, long lever. You're gonna drive the bus, drive the bus, bring it back down. Here we go. Front raise, drive the bus. Drive the bus; slowly bring it back down.

Lift, squeeze that weight between your hands, slowly lower it. Again, no higher than shoulder height. Now, if this feels heavy, go down and wait. I need a long lever. We're not bending our elbows.

There's just a slight mini bend, But not much. This is awesome, right? Squeeze that way together, because guess what, you’re gonna feel your chest. So, we already worked a little earlier. Last one: 321.

Nice job! Last move for your overhead. Presses: We'll start right arm, left arm, both arms, palm space in for this 1432, right arm, right. Laps both in the center. This is where you burn it out, yeah.

This should start to feel pretty heavy, like you want to set those dumbbells down. If you do shake it out, then come back and do it. OK, we're gonna use both arms. Let's go down and then up. Both of them.

Get rid of the single arm. Oh, you weren't kidding, no. 10 seconds. You got this. Last 3-2-1, Holy bananas!

Wow, you are not joking. Set those dumbbells down. Your shoulders should feel taxed. If not, come back and do this workout again. Pick up heavier dumbbells, because we're not coming back to it.

So, 4 is where we're finishing today. We're gonna start with overhead arms again. We're gonna march. OK, so burning out round two of your shoulders. All right, we've got about five to six moves, and you're done.

Well, why not end with some strong force? Rack the weights. Go overhead. Are you gonna keep them here or go? Here?

You're going here. Option to, uh, rack them, though. 3, 2, 1. Thank you for showing that. Right knee up, squeeze.

Slap me up! This should not be fast. Take control. Option for those arms overhead that's gonna be A second burnout for your shoulders. Option to find Melissa wrapped with those weights at shoulder height.

Now remember: This is standing course, but think clearly About it. Yeah, you do low belly-button in. Otherwise, you're like, "I'm just lifting my knee." It can be a lot of hip flexor, right, Melissa? Sure can. But we need to dig our belly button into our spine and really think about lifting from Low abs, pelvic floor is turned on for sure.

Last one on each side. Nice work! Set those dumbbells down. You need one heavy dumbbell. We're gonna go wood chopping.

So, we're going to the right hip and we're Gonna chop to the left. We have a rotation. Here we go. 321, chop to the right hip, then lift. Chop, lift, squeeze.

OK, so you should find your obliques twisting. I always find that it's hard to hold on to these dumbbells. It is hard sometimes. Just squeeze tight. Oh, I think that's why you kind of just said, Don't use momentum.

You're really trying to use that muscle to move. Up. You should be using your obliques to twist. Feeling those shoulders, though—yep, big time. Give me one more rest.

Oh, nice job. We chop to the other side, so we go left. We twist over the right shoulder. 3-2-1, left hip, Chop, squeeze. Now, again, that lever is long.

Look is gonna keep going. I'm not bending my elbows in here. We cross the body right there. You got it. Woo.

Rotate through your trunk. Shoulders relaxed as much as possible. Nice work. You got it, belly button pulled in tight Spine, Melissa. I love the control you’ve got going there.

Trying fucking strong, girl. Woo! Almost there. You’re under 10. 32, give me one more.

Nice work, nice job. The dumbbell, heavy, heavy right hand, we're gonna do side bends, left hand behind head. This is why I want it to be heavier, because you're going to use it to drop you down in 321. So you're gonna slide yourself down, then squeeze yourself back up. Slide yourself down, squeeze yourself back up There it is.

So, I actually think you're working both of your obliques here. You really are. The weight's dragging you down, then up Gotta use the opposing oblique to pull you back toward the center. It's so true. So you feel that crunch right here.

You feel a crunch on the other side here, and then you lift and squeeze. So true. I want you to think that you're sliding in Between a wall, though, so you’re not leaning forward or leaning backward. Just write it down. Yep, right center in that core.

Woo! And I promise you, if you're not feeling this one today. You'll feel it. Oh, I think so, yeah. Oh, ho, yep, one more.

Nice work, Switch. Left hand has your dumbbell. Right hand goes behind your head. We slide it down in three, two, one. Open that elbow; slide down, Squeeze.

So you want your chest open here, not concave. Forward, lifting, and squeezing. So true. Now your obliques have already been tacked, so this side should feel a little bit different. You kind of just feel them right away, you know, yeah, like right away.

Yeah. No rats for the weary, no. OK, we always think about cores like crunches. Your core wraps from the front all the way to the back. Yep, so we gotta work the sides, yep.

So many good standing items for Core, it's amazing. It's becoming my favorite thing. Me, too. I actually do more of that the time, I, yeah, I like never go down to the floor. I don’t either.

I don’t either. One more. Rest. We're going to do a bear plank. I like to keep my hands on weights.

You don't need to, but if you like, it helps keep your wrists in a neutral position. OK, so knees right under your hips, we're gonna press up, and we're gonna hold it 5 And then we're gonna relax and start over, so I need you to find that belly engagement 432. Breathe in. Breathe out, hold 54, knees tapped to floor, 321, reset. Breathe in, core tight; exhale, lift up.

You have five. Hold it. 4, squeeze that core. 3, 2, 1, reset. Last one, breathe in.

Breathe out, hover. 5, 4, 3: pulse the knees down and up into 1. You lower, you lift, you lower, you lift, it’s just like the warm-up; it’s like the warm-up. Sneakily squeeze your lower abs. You have four more.

3, 2, hold it at the top. Step back to your high plank; hold. I'm gonna go down on my knees. You can come down on your knees. Just hold on, walk it back in bare plank.

Walking back out to high plank. Bring it back in. Bring it back out. Bring it back in. Bear plank.

Pulse and knees checked. You have no pain. 8,765,432, Knees come down, press back, holy bananas. Did anyone else feel their shoulders? Oh, yeah.

All of it, all of it in through the nose, out through the mouth. Press yourself back. Nice work, team. One more deep inhale. Exhale, let it all go.

Find yourself in a tabletop position, with shoulders directly on top of wrists, Knees underneath your hips. Drop your belly, lift your gaze, Cat-Cow. Around that time, pull your belly button in. Drop your belly; lift your gaze. That was muscle burnout five.

There it was. I stuck with a no-repeater for this one. I don't think all of them are repeaters, but I honestly can't remember. Yeah, this was great. We always say we black out during these workouts.

Yes, we do. Last one. Find a neutral position; tuck your tailbone. Under, tuck your toes under, press back, Downward Facing Dog, Pedal out those heels, woo, right and left. 4321, walk your hands back toward your feet.

Separate your feet a little bit wider. Hello, deadlift. Yeah. Maybe you grab opposite elbow, opposite wrist; you just sway yourself side to side. Oh, that feels good, right?

Yeah. Good, hold it in the center; drop your hands all the way down to the floor. Walk your feet in so that they're touching heel to toe. Slowly roll yourself up, one vertebra at a time, head, neck, Shoulders, last thing to come to the top. Let's do a quad stretch on the right and left, then we'll get you out of here.

Sounds good. If you need a little extra stretching, some extra mobility, This is not enough stretching time. So grab a yoga mat, Maybe some stretching for mobility, They are plenty available on demand. There are 1,020 30-minute workouts that you can tack onto the end of any strength workout, Or if you're just like, "I want some cardio." So true. Try some of our indoor walking ones.

Right? Those are so good, too. Those are fun, and they're sneaky hard. They really are hard. They look like a walk in the park, and they're just a walk with your friends in Living room.

That's so true; so much more fun. All right, team, that was muscle burnout number five. Thank you, Melissa, for joining. Thank you, Sam. So fun working out with you!

We’ll see you next time at the workout.