GOLD Pyramid Power 14

Hey, hey, good healthy UTV squad! I am so excited today. I'm Chris Freytag, and we have my favorite format today. Which is pyramid power. This is gold number fourteen.

I've got Tyra here with me today. I'm so excited! I know, I am too. I love Pyramid Power; honestly, it's in my top 3 formats. It's so fun because you gain real good strength.

You do end up doing everything, 8A, a lot of it really focused. And then you get a little cardio in there, it's bing-bang, Boom, it's over. We also have pyramid power in the premium So if you like this format, We have over 20 Pyramid Towers; so many of them, They’re so good, just like you said, Yeah, my favorite. OK, so let's do this. It's 45 minutes down and dirty.

We're going to warm up with some mobility, Get the joints ready to go; go right into that pyramid. We'll be building that pyramid all the way up to seven exercises. That's 3.5 minutes of work. We'll repeat it going down, then we'll start eliminating one. I think that's why I also love this format.

That, um, The hardest part is the middle, yep, and that gets better. Yep. You can see the light at the tunnel’s end. Right? Let's take a nice, deep breath.

You're going to do a nice deep knee bend. We're just starting to get those joints moving. So all the way down, big arms, big range of motion. Give me one more right here, and let's take the tension out of our neck. I just love to roll my shoulders back.

It's gotta get ready for the workout. Yeah, just take your head forward. Just relax that neck, take it back. You've got seven vertebrae in your neck, so you really want to move them around. All right, let's pedal those arms back, big shoulder circles.

Preparing the shoulder joint all the way back. Ready to go. Let’s go the other direction; it doesn’t Takes a lot. I mean, honestly, mobility works. It's not like you have to do it for half an hour.

Just do a quick 58-minute session and you're set for a better workout. Flap your wings right here. Good. Let's take those hands up, and we're gonna rotate on the axis of our waist. So come over to the side, then soften those knees; go all the way forward.

Now give me a baby back bench. Oh, OK, yep, and then go the other way. You're right there, yeah. Feels good, huh? Okay, float those hands down; touch your toes right here.

Good. Oh, bend and stretch those knees a couple of Times. That feels nice. Walk it to the right; just get a good stretch On this side. Walk it to the left, right there.

So good, my friends! We're gonna come into a yogi squat. So heels in, toes out; try to get your hip, your butt down. Hip mobility right here, you guys. This is difficult.

Work your way into your Yogi squats. If you're not perfect, It's okay. Rocking your ankles, rocking your ankles. Little hip and knee action too, but we are waking up those ankles right here. So good.

We're going to pull our mat forward and come on. All fours. Cat-Cow right here. Try to get movement in your back. Honestly, I love this.

It feels so good. It's kind of like the world's greatest stretch, that runner's lunge, too. Yeah, so good. Alright, coming up onto your knees. Take your right leg out to the side.

Good. And we're going to stretch this way, and stretch This way. One more. Doesn't it? And now keep your right hand, or your left hand on the ground.

Take this hand behind your head, all the way down, all the way up. Right there. Good. This is kind of like threading the needle. You get that nice, big stretch.

Give me one more. This is it, right there. Good. Come up onto your knees. Take your toe, point it out to the side.

Push into those hips and inner thighs, then come back. Good. Push all the way in. Oh, man, that feels good. It's right there.

So good. It's okay for your knee to go over toes. Other side. Other leg comes out to side. Let's just windmill it all the way over, and all the way back.

And all the way over. Oh, good, and all the way back. Now keep this hand on the ground. Take the other one behind your head, elbow to the ground, Elbow to the ground and back up. Elbow to the ground and back up, So good.

Stretch through your back one more time, right? Here. Come on. We got it. And now come up onto your toes.

Point that toe in this direction and push into that inner thigh. Hamstring, knees. Hip flexor. Let's do it again right there. So good.

Right there. All right, coming back onto our knees, we're going to come into our plank. Load your shoulders over your wrists. Right leg comes up to the heel of the right hand and back. Left foot comes to left hand and back.

You can lift that hand up if you want. Switch sides, lift that hand up; switch sides. Do it again. Come on, you've got it. One more.

You got it right here. OK, hold it here: knees down the center, right and left, Right, left, very nice. Drive those knees in toward your chest. Speed it up. Go 12, good.

Breathe now; you don't have to speed up. It's up to you. Stretch those glutes. Use your core. 4, 3, 2, 1.

Walk your hands back to your feet. Swirl it up. So good, we can push our mat away here. Use your space wisely at home. All right, here we go.

We're gonna squat it down. Elbows to the knees: down, up, down. Good. Hello, Buddy. Just getting everything moving.

All right, so joints are ready to go. Let's get that heart rate up a little bit. Give me 432, knees to the front Let's go. Pull them, pull them. We've got it.

We're fairly low impact today, except for uh Some jumping jacks, but you, yeah, you can keep them low-impact. Let's do 43 hamstring curls right here. Pull those elbows back. You got it. Breathe.

So hopefully you’re starting to feel your heart rate come up a little bit. Knees to the front again. Let's go. Let's go for 87,654. You got it, Hamstrings.

Let's go! Pull it, pull it. Very good! 432, right leg back. Practice those lunges properly.

Now bend that knee gently. We do have some lunges today. OK, Pulse for 332, you're gonna kick it through. Kick, three-two-one, and kick, three-two-one. It's a low kick.

Stamp your heel toward your screen right there. 32, hold that balance right there. 32, good. Last one: switch sides. 321, right there—bend that knee.

Point that knee toward the ground. Slightly hinged forward in those hip flexors right there. Feeling good. Come on. Two more times.

Got it. Right there, one more super jumping jack. Go, go. OK, so just a little bone mass building, a little jumping, Can't hurt you. Wanna show him the low impact?

Yes, I love it. So good. Get those hands above the heart. It helps get that heart rate up. A little hint: we have lots of jumping jacks today.

It's part of our routine. Let's go! 87, come on. You've got this, 43, we're gonna reach across our body. Reach it.

Keep breathing. Yes, you can. Now reach it up. Let's go! Awesome team!

OK, so I think we're almost ready. What do you think? I think so. Come on, right here. Swing your arms really big, really big.

I don't know why I love this. It just feels so freeing. It feels good. I feel like a nice little stretch through it Loop a little, hip flexor. Come on, four steps.

Three sets. Two sets. All good. All right, we're ready. All right, we're ready.

Down-and-dirty warm-up. OK, so we start with one move, 30 seconds, 30 seconds rest. We add on move 2: 30, 30, 30 seconds rest. We add on move 3: 30, 30, 30, 30 seconds rest. So the work keeps getting longer.

The rest stays the same. We get to the top, and you're breathless, and then coming down, It gets easier. At first, you're like, "Oh, this isn't so bad." It's not that it's going to be bad, it's just going to be more challenging because the rest Shorter or stays the same, and the work gets longer. Exactly. OK, so the first exercise is a single dumbbell.

Otherwise, we use two dumbbells for some of the others. We're going to do a squat high pull all the way up. Rack that weight. Take that foot back into a lunge; press. It is a compound movement.

We'll help you with it. All right, it's 30 seconds of work. I'm going heavy for the one weight. You're going heavy, too. This is an advanced workout, so do you.

If you want to pick up a 5-pound weight, Pick up a five-pound weight, whatever works for you. Once the timer goes on, we need business. Are you ready? We're ready in 3, 2, 1. Here we go, squat.

High pull, racket, lunge back, press overhead. So, there's a lot going on. Squat, high pull in front of your face, racket; deep lunge. High press in the lounge. That's a lot, right?

That is quite a lot. Come on now. Now notice we're on one side, so you can imagine what's going to happen. We're going to use the other side next time. Come on, join in!

You've got this. 3, 2, 1. There it is. You're going to want two weights. We are going to do 2 deadlift rows.

So hip hinge. I'll talk about using your butt. Keeping a nice, long spine, two bicep curls. All right, let's start with move number one, using the other. So, in a hypo, my friends.

In a high pull, it’s an upright row. Your palm faces your face, and you flip it Wrist. So, there's a lot going on. Control that weight. All right, so we're going left side.

We start with move number one. Ready? Go. Boom. Right there.

Oh, we got it. So we're gonna build two on it. That rest felt really long. It won't feel that long as we climb, right? Nope.

Notice how Tara and I just put our hands out. For counterbalance, just naturally, right? Breathing. Come on, baby, one more. I've got it.

OK, are you ready? We're going to go right into those two deadlift rows. Here we go. Quick transition, hip pinch, two deadlift rows. Stand up.

Two hammer curls. Now I'm going kind of slow because I got heavy weights. Heavy weights. You guys have to decide how fast you're going Go in your deadlift. Your spine is long; all back extensors are firing.

No hump in that upper back. Squeeze your booty and hamstrings right here. You got it. And done. We are adding on move number three.

Okay, so I'm going to go a little lighter, because we're going to start at the top. We're going to hit hinge and speed. This is a big move to go like this. OK, then you rack the weight, squat thruster. That's move number three.

I'm gonna grab my 15th for that one. Here we go, team! We're back to the right hand. Let's go squat, high pull, rack lunge, press. That's to remember, right out of there.

Right there. Good. 3, I'm starting to get warm now. Yep, come on, guys. Here's some complex, compound moves, Which is great because we'll hit all of the muscle groups by the time we're done Here.

We got it, team. Come on, you can do this at home. Ready? Switch. 2 deadlifts, quick transition, 2 deadlifts.

Dubai stuff. Go. You got it. Come on, hip pinch, long spine, no hump. Upper back.

Come on; four is tight. No, I'm working with hammers. Are you using regular ones? I'm doing regular, so it doesn't matter. You can switch it up on some biceps.

Do the regular bicep curl. I like that. On some, do the hammer. 321, grab that other set of weights. Start here.

Hip hinge and ski rack squat, Thruster. Hip pinch, ski, rap, squat thruster. You got it. Oh man, push heavy stuff overhead. Our motto: I've been talking about this, LHS Lift Heavy Stuff.

That's our motto, friend. Right there. You got this. Come on, baby, come on. Give me one more big move.

You did it. Now, we go back to the top. OK, we're back at the top. You can do this, you guys. OK, jumping jacks, right?

Next up: jumping jacks. So, enjoy your rest now. Work is getting longer now. We're going to do jumping jacks. We're gonna turn our bodies.

We're going to keep turning. Using those different planes of motion, I'll help you. We'll switch the arms up every time. Make it fun. Follow the leader.

OK, here we go. We're on that left side, left side. Okay, I'm gonna get this one ready for Rose. Quick transitions. We start in 432.

Here we go, team Squat, high. Pull, rack, lunge, and press. This is a big move: the lunge and press. You've got to keep your core connected. If you wanted to, you could separate out the two.

You've definitely plunged. I'll show you the lunge, then stand, then press exactly how to press a Weight overhead while in a lunge; this is an advanced move. You have to think about what you're doing. Ready? Last one right here, team.

You got it. OK, double row. Let's go, quick transition. Pick that weight up. Hip pinch, double row.

Double biceps. Now I'll turn sideways, so you can see my back. Nice, long spine; hip pinch. You lead with your chest in a deadlift—no rounding in the upper back. I think I've said that ten times already.

Well, because it's so important, you see, oftentimes that rounding in the back puts so Much pressure on you. In fact, that doesn't need to be there. Come on, 432, switch weights. Here we go or stay the same. It's up to you.

Ski. Quick transitions and pyramids—don't get Time to waste. Right there. Ski, hip pinch—it's that easy hip pinch right there. All the way down in that thruster, my friend.

If you want to go faster than me, please do. I'm going really slow, so I use the full range of motion. Come on, right there. There's no prize for going fast. My friend, Go a little heavier.

It's still 30 seconds, no matter what, right? There and done. Jumping jacks. Just get started moving forward. Get started.

Hold it here. Hold it. Are you ready? Two to the front. Let's go.

Turn it to the side. You got a 2 to the front, 2 to the side. Got the point right here. 2 to the front. To the massage.

Come on. Heart rate's going up. Arms above the head. Woo! Come on, come on, baby, right there.

Keep moving. 3, 2, 1, and done. Oh, my heart rate's up there. OK, come on. So we are doing a shuffle right after the jumping test.

Do more cardio. 123, count to three, drop a squat. 123, drop a squat. That's going to be a minute of cardio. Yes, yes, that’s a great option.

So, my heart rate’s already zooming. Let's see what yours does. OK, we start at 54 on the right side. Yep, 3. 2.

One, let's go squat, high pull, rock, rock. I'm going to show you that other option still. I like it. Thanks, Tara. It's right there—yeah, this is a big Deal pushing something heavy over your head while in a lunch, You have to connect your core right there, big lunch.

Beautiful, my friends, you are strong, you are capable. You can build muscle at any age. Metabolism can stay steady in your 40s, 50s, and 60s if you keep muscle on your body Body. So go for it, my friends. Come on, done.

Here we go. Double row, go. Here we go. Woo! You just pick up those weights and get going.

No time for rest, no rest for the weary, they say. Remember that rest time at the start, you’re like, “Oh, this isn’t so bad,” And be very intentional about your deadlift. So, here’s what I do. I say to myself, "Deadlift, stick out your chest," and then I row. Yeah, that's so good.

People will just kind of start rowing, and their back is all around it. Um, come on, 32, ski. Here we go. Right here, ski, squat thruster. Come on, baby!

Woo, ski squat thruster. I love it. Ski, woo! I just thought of another way. If for some reason your shoulders ache, You could go to one weight.

Sure, if you have a shoulder issue there, no shame in the modify game. That's our motto. 321 jumping jacks right here, like This with your hands forward, out, forward, out, forward, out. OK, you got it. Now two to the front, now two to the side.

Now 2 to the front. Now, two to the side. You got it. Woo! Come on, keep breathing.

Stay strong. We're just a little bone mass building, a little heart rate. Move those arms. Love it right here in 321, done shuffle here, we go. 123 Shuffle.

So two cardio in a row, 1-2-3; drop the squat, 1-2-3, drop the Squat right there. Hopkins, step touch if not shuffling. With us today. Love that. Again, you don't have to move fast.

Go for your full range of motion. Do your best. Forget the rest. It's what we always say. Love it.

3, 2, 1, done. Woo! That was exercise 5 out of 7.5 out of 7, you guys. We're almost at the top. We're almost to the top.

We're almost to the top. If your heart rate's high like mine, heck yeah, where it should be. Right job. All right, two push-ups. Did you think we were going to skip push-ups?

I like to have my hands on the weights for push-ups, so I'm gonna put my hands here. 2 tricep push-ups, 2 shoulder taps. You're going to walk it back so your feet are glued to the floor, then get into a yogi squat. High 10 using those back extensions. I've got a lot of good cues for you.

So, I will help you. Oh, OK, I don't know why I'm moving my back We start at the top. 3, the left hand; 21, go right here. Things are moving and grooving. Right there.

Go. Come on, teens, breathe. Whoa, you got it. I'm feeling it. Come on, team.

We've got this. Woo, come on. I love that you're challenging yourself, Chris. With those heavy weights in your hands. I told her, I said, oh man, I just, every, every couple days, I'm like, I'm gonna go a A little lighter, just to give my body a break, Ready?

Double row. But at age 60, I want to keep the muscle on my body. And it takes time, and I might not move as fast as I used to. But I'm still doing it. You are crushing it.

Right. I want to be you when I grow up. Let's go right here. Hip hip. Come on, team, you got it.

Keep breathing. Ah. I feel it. 32, ski. Are you ready?

Yep, let’s go right here. All right, swing big hip in. Control the shoulders right here. Control. Push it back; good from the side view, hip hinge.

Rock. Oh, you got it. Feel a good, little stretch on those hamstrings. Come on, baby. Nice!

Yes, you can. 3-2-1, double jack like this right arm. Left arm, right arm, left arm. Now, when we turn, you'll have to think. I'm like, how are we gonna do this one, Chris?

You got it. Two to the front. Let's go. To now, turn it. 2, turn it, 2, turn it.

Yes, you can. Two beautiful teams. Good thing we did that mobility test at the beginning, right? I love it. Two, come on, two, yes, keeping it fresh.

Keep moving. 432, shuffle; 123. See how we went right into that? Keep going. You can go faster than me.

I keep saying that because I know Tara wants to go faster. It's harder talking, working out, and picking up those heavy weights. Kind of got a bit of the easier job with the two of us today. We're using our frontal plane here, moving sideways. Good for you, and we're sneaking in squats.

Don't forget. Go 432. Okay, catch your breath. This is an advanced workout. I would not have you go down to the floor.

Heart rate up, unless it was advanced. Here we go: two tricep push-ups. Right here, two shoulder taps right here, walk it back; yogi squat. Hit your heels all the way up so you feel those back extensors. All right, you're on your own now.

Pick up your pace if you want to. Shoulder taps, walk it back, Yogi squat, high 10. Nice! Come on, team. Hello, back.

Feeling it, huh? Yep. And done. OK, we just did six push-ups. Some of you could have done eight.

So think about that: 8 sets, 6 times 8 is 48. We're doing 48 push-ups or even more. That's quite a lot. Way to go! That's the beauty of pyramid power.

OK. Our last move. Come on, top of the pyramid now. We're almost running out of time. So, let me just show you.

You're going to hold your weight here. It's going to touch your chest. I'll give you cues as we get going, but guess What? The timer says we're starting in 4. Three, it is true.

Two, not just making it up. One, go. We have to stay with that timer. That's the hard thing about pyramids. Whoops, what am I doing?

Sorry, hold on a moment. You're doing fine. I messed up. That's the hard part. Yes, we are.

It's, um. It's a lot with a little rest, so you just have to write now. We're in the throes of it. This is 3.5 minutes of exercise. Full pyramid right here.

Well, and we only do this once, or do we do it twice? Twice, OK. Sorry, but in a different way, so you must Think a little differently, right? Come on, 3, 2, 1, done. Here we go.

We just have to do what the timer says. Go. It's our trainer today. She goes, just gotta do what the timer says. I'm thinking, no, we have to do what Chris says.

Come on. Roll those elbows past your hips. OK, I gotta go slower if I go for regular biceps, because these are heavy. Come on. Come on, people at home; you're crushing It.

You're crushing it. 32, ski. Let's go. Right here; get those arms up. Go ski and hinge squat thruster.

Ski and hinge squat dance. LHS lifts heavy stuff overhead. Come on. Whoa, come on, you got it. Heck yes, my friends; that's what we say we are Proud of ourselves, too.

212 Jacks. Pull your elbows back. Pull. One arm over, the other arm over. Keep switching.

Here we go. Two to the front, two to the side. Two to the front, two to the side. Keep breathing. Go.

I love it, team! You are fabulous. Go crashing it today; squeeze those shoulders blades together. Yes, you can. Come on!

Let's go. 432, shuffle, shuffle. Go, drop. Stop. 123 drop.

Come on, you got it; push yourself. That's really one minute straight of cardio, in the middle of an already difficult workout. Come on, you know what? Chris wouldn't do it if she didn’t think so We were capable. We've got this.

We've got this. 432 push-ups. All right, I like my hands on my waist. It's up to you. Ready, team?

Go! Shoulder tap, right? You got it. Squat it back. Now, give me that squat high-ten.

You're really working on hip mobility there. Come on. Pound those triceps push-ups out. You got it. Go, heck yeah.

Fully bananas, right? I forgot the shoulder this time. We got it and are ready. Here comes that last move. OK, I'm going with 12 because it's hard.

Ready, team, above your chest, above your boobs, if you will. Attach it to your shirt and don't let it come off. If you need to go lighter, then go lighter. He's stayed on the floor. How are you feeling, Tara?

I love this movie. I love that it's unique. I love that it's a challenge. Keep your elbows in tight, my friends. It's not meant to go fast.

Oh, I'm not kidding. That one last little second before you come all the way up, One, last one, and then you're gripping your core extra hard. Seven more sets of that. Now we go through from the sit-ups all the way back down. Then we start knocking off some exercise, and we only take 30 seconds’ rest right now.

So I'm taking a quick drink. Yep, yep, I'm staying here because this is where we're gonna be starting. It's kind of fun because your brain has to think differently. The moves are going to feel different when you go back down the opposite direction. We're starting in 5 minutes.

Okay, cool. I mean, hello—4:30, 32 seconds. All right, Friends, glue that weight to your shirt. Simon says, do not let it come off. Simon says, glue your heels to the floor.

It is a weighted crunch. Exhale; pull your belly toward your spine, scoop out your abs. Exhale on the way up. Yes. You should hear yourself audibly exhale, right?

Tara? Yes, it's like a little grunt, even. Yeah, it's like you're, like. It's like you blow out a straw, then blow out a straw. Oh my heavens, three.

21 push-ups, push-ups. Here we go. We're going the other way. Here we go. 2 tricep push-ups.

It's a little easier this way without the heart rate increasing. 'Cause my heart rate was zooming last time. Woo. But then that squat, high pool might feel a little different, as well as those skis. Now remember, push-ups are a sign of strength.

They're very difficult. I'm so proud of you for trying them. Right? At 32, we're gonna stand up and shuffle. Find your space.

Ready? Let's go. 123. Drop the Scot. 123.

Drop the squat. Good job to you. You got it. Mm, come on. Now you can do anything you want to do.

You can stand in place and do heel digs. You could do, um, step touches, right? You could step touch right here. I love that, Tara. You could run in place: 4, 3, 2, 1.

Push up—I mean, jumping jacks: up, out, up, out, up, out. You got it. Got it. Here we go to the front. Now, turn it.

Two, turn it; two, turn it. Yes, you can. Come on, two, turn it. Yeah, two, turn it. Come on, come on.

You got it. Come on, come on. Woo, yes, you can. Longest 30 seconds ever, right? And done.

Ski. Pick up those weights. OK, now my heart rate is zooming; this feels really different. Right there. Come on, breathe.

You've got it. Oxygen to the working muscles. Come on! I'm proud of you. I love how it feels so different, yeah, coming down the opposite direction.

It really does, doesn't it? Yeah. You guys, revisit the other pyramids. Every single one has different moves, right? There, and done with deadlift row.

Go. All right, good job, Sarah. I'll join you right here. Two biceps. I am really getting fatigued in my upper body.

Come on, if you're afraid of feeling tired, Yay, you, That is the whole goal. It's muscle fatigue; you can barely do another one. Well, it's eight reps. Eight times, I should say, through each of these moves, you're gonna get, They should be feeling a little fatigued. You should feel it.

432, last time. Here we go, team. Right here, left arm; right there. Beautiful. I love it!

Come on, in it to win it. The hardest part is over after this one. Let's go! Come on. Uh, all right, we've come this far.

Let's finish. Team! Come on! And shoulders, and that, my friends, wow, was the other full pyramid. Way to go.

Now it gets easy after this, right? So they said—said nobody, said nobody ever. OK, now you're tired, but we got this in the next 5 minutes, things will get a lot Better, because we'll start dropping off in 10 minutes. All right, friends, you are awesome. Love it.

Now we start back on the floor again. People forgot where we had started. I feel like sometimes when I take these classes, I black out. Yeah, I don’t know what I’m doing. You don’t have to think.

Follow along. We start in 543; glue it to your chest, Twenty-one. All right, roll it down. No, I was telling Tara before we started, I've done this with a 15 and I start to Cheat because it gets really hard. So that's why I dropped down to twelve, so I would keep my heels down and stay attached Tied to my shirt.

How about you, girl? I agree. I also like that it requires you. I think in the 15s, you end up using your hip flexors more than actually thinking it through Every vertebra, every piece of your core as you roll down and then roll back up. Oh my gosh, OK, push up.

Let's go. Aim for 6. If you're going faster than us, you might get 8. You tell me. Go, but six is a solid number.

That's 48 push-ups today. What the heck, right? That's so good, Chris. That's more than most people do. I'll tell you that much.

I'll tell you that much—woo! I don't know about you, but I'm not just ripping out a bunch of push-ups alone. Thanks for making me do them. Right, whoops! I almost forgot those shoulders.

Forgot them last time. We got it. Hands, stand it up. Let's go shuffle. Ready?

Here we go. 123. Don't forget about that muscle. Come on, baby. Here we go.

So proud of you at home. We got this little extra cardio push today. I love it because you know me, I love the cardio piece. I know you do. I know you do.

You're my cardio, lower-body girl. Yeah, I love it! I'm your upper-body girl. You are the upper-body queen. Come on, team!

I love it: 3, 2, 1, Jacks. What are we doing now? All right, what are we doing now? We're punching in, and then out, Out, in, out. Let's go.

1234. Keeping it to the front this time. We're not turning. No, okay. That would be a bit much.

Always changing up our jacks. You got it. Come on, let's do a team-up. Come on, team. Hold the bananas.

Keep breathing. Alright, ski, ski, ski. All right, OK, we are crushing it. Make sure you're breathing as those arms go. Ahead.

Yes, yes, you can. Take your time here. Drop your squat all the way down. Can you get those elbows toward the knees? Yes.

I'm breathing, baby. Come on, second to last. Time of these, though, I think, right? Oh, you got that right. Yeah.

Next up: deadlift, row, deadlift—go. This is it, you guys. We're dropping this one off. We're dropping it off. Hip pinch, row, double bicep—be smart.

Come on, abs are tight; elbows are in. Let's go. Yes, you can. Let's go, W. I am literally so fatigued, you guys.

I'm right here with you at home. I'm slowing down; I'm struggling a little. That's called muscle fatigue. Uh, let's go. Done.

It's like one of those sneaky, this-is-that. Sneaky pyramid. This is called sneaky pyramid. Because you don't realize how much you do until you're there and wonder how you did My muscles get so fatigued. It gets my heart rate up.

I'll tell you, I'm proud of you. OK, we're down to five. Woo! Let's do this. Let's go.

We have ten seconds until we start. OK, I love this. I love the whole idea that the rest never Changes, right? Some people might be saying something different. No, no, Chris, give us more time, please.

Ready? Let's go. Speaking of that, was it, baby? You've got this. You've got this.

Come on. Oh, baby, come on, use those lower abs. Try not to use those hip flexors. Go, go. Come on, yes, you can!

One more team, one more right here, right now. And you did it: push-ups. Alright, we're averaging six. If you get eight, congratulations, go shoulder tap. Nice yogi squat, squat, high five.

When you lift your arms overhead, All back extensors are firing. You’ve got to think about that. Right there. Come on, one more step; you got it. Go, go, go, baby!

Stand it up. Let's shuffle the cards now. All right, here we go! 123, drop a squat. Come on!

Heck yeah, heck yeah. You can. Woo! Come on, come on, come on. One little minute of some cardio.

I love it. I love it. We talk about strengthening those muscles Your heart is also a muscle. You got that right. Come on, go.

That step touch is also an option. Go. Almost there. 5,432. All right, for our jacks.

Keep your feet wide apart. Beat down, beat down. Beat down, beat down. In, out, in, out, feet down, beat down right here. We got it.

Come on, come on, smile. You're having fun now. Oh, come on, we have to remind you how fun this is. Come on, fitness is fun! We got it.

Go, go, one more of these. Let's go. Last ski trip. OK, friends, OK, come on, let's do it. Alright, keep breathing.

This one's a hard one to solve. My heart rate is really high now. Come on, team. Stay with us. Stay with us.

I love it. I'm proud of you. Whatever modification you use, That's fine. This is an advanced workout. I know it's hard.

Come on. Keep breathing. Done. Okay. Home stretch, my friends.

Home stretch exercises left, right? Four exercises down, four to go. So that's not where we end with the jack, ending with a jack. OK, I'll take some water, too. Oh, it's dry in here.

I'm not even talking as much as you are. Way to go, team. Way to go! We are almost there; do you see that light at the end of the tunnel? I do, and we like to do this right with you.

We want you to see us struggling and the difference between holding a 12-pound weight And an 18-pound weight, it's very different. It's very different. So be proud of yourself for every little increment. Here we go. 3, 2, timer says go.

Oh my gosh! Almost missed that one. Come on, baby; come on! Oh, let's go. Roll through.

Think as if you have a piece of Velcro on Mat. You put your back down; you beat it up one. Vertebrae at a time. Let's go. Come on, come on.

Yes, you can. OK, one more sit-up, friends, one more. You got it. Oh, I did. Alright, let's get those push-ups in.

Take them up. Here we go. It's a no-brainer at this point. Just do it. Just do it.

Elbows in triceps push-ups. This is where we're working our chest and triceps today. I want you to really sit in those heels back, extensors. Come on. Oh, I almost skipped the shoulder tap again.

Sarah, Kinda, your arms are fatigued. You're like, we're here to remind each other. Come on, this is six push-ups. Come on. Uh-huh, go.

OK, are you ready to stand up? Yes, ma'am. Go shuffle, shuffle right; here we go. 123, drop a squat. 123, drop a squat.

Shuffle top is an option. All right, team, just push your heart rate. It's only for that minute. Last time there's a minute of it. Yes, Jack, say goodbye after today.

30 seconds for this one. Come on, not after today. They'll come back in another day. Don't worry, Jack's classic Jack. Go, go back to our classic Jack.

OK, two to the front, now turn two to the side. Now turn it two to the front, now turn it two to the side, Turn it. You got it. Come on, finish this one. Woo!

Super proud of you. Keep breathing. Push to the end. Almost there. Gone.

Go, go, and done. Way to go, team. We have three easy steps. We got this easy-peasy lemon-squeezy, yep, you got it. And one more cardio, Gonzo.

You only have the shuffle. I love shuffle and push-ups. OK, so you guys can now see how we think. This is how we think. We're like, OK, one more of these.

OK, yes, yes. OK. This one drops off. That's what's so great about this format, though. The worst part is the middle, yeah, and now it just gets easier.

We start in four. Well, it’s not easy because you’re tired, But 21. That weight is above your boobs, for lack of better words here. I see people who put it down here on their abs. This is a lot easier, so I want it up here.

The struggle is real. Now, I should have mentioned this earlier. But you could always just keep your fingertips. On your shoulders, that’s the starting point. Learning how not to pull your hands off, but really use your core right here.

321 more to go, push-ups. Come on, second-to-last set of push-ups. That's a good way to think about it. Come on! Go, go!

You got it, you got it. Come on, keep breathing. Oh, come on, tap your shoulder. Those shoulder taps seem easy, but they are an element of balance and core strength, So do it one more time, right here. Oh, come on.

Especially as you grow tired, they're much harder. Our last shuffle. Let's go. 123, drop the squat. Come on.

Use those legs, not your back, as you tire. We don't want you hinging forward or just rounding through that spine. Bend your knees and hips; yes, bend your knees and hips. Come on, let's go. Let's go.

Heck, yeah. 432, and there it is. Woo, OK, we can do it. This. You got this.

We can do this! Two exercises on the floor. We've got it. This is fine. OK, everything's fine.

I'm fine. Everything's fine. We're fine. I'm fine. You're fine; we're fine.

Oh, it's like you always tell your husband, Don't say you look fine. How, how's this? Fine. No, mm mm. You have to say something better.

I have to go change clothes. You've got to say you look fabulous. OK, are you ready? 321 minutes of work, friends. One minute of work.

You've got this. That's a no-brainer. We're warriors. That's an interval. Think about what happened half an hour ago.

That was rough. Come on, it’s over. Come on, that's why I love Pyramid. 'Cause you always, I always think to myself, if I can get to the halfway point, I'm golden, right? Yes, absolutely.

Well, like you said, it’s easier. And last one, right there once you hit the top and then you go back down. OK, these are my last push-ups, six push-ups of the day. Go. Oh, thank goodness!

Oh, I'm like, oh no, rest, sorry, Tara, right there. My. Belt, but that's okay. Now, if you're working on push-ups, Knees or toes, keep practicing full range of motion, dropping the chest all the way down. The floor.

That's important to help work those triceps. Pectoral muscles are stronger. Let's go. Oh, baby. Oh, I forgot about the show.

I know, we're helping each other out. Done. We have arrived at the last move. OK, we got this! My gosh, friends, I am so proud of you today.

You crushed it. I'm going to move my weights out of the way. Love a good pyramid workout. All right, here we go. We start in 4.

We start in 3. We start in 2. Final, final, as they say. Go, go, uh, right here. Oh man, make sure you exhale right here.

Right there. Come on. Keep those heels on the floor. I love it. I really need to exhale to get my body to roll up.

One more sit-up for the win. I love to see us both struggle, though, at the very end, just to get up off the floor. Way to go, team! We got a high five. We got a high five!

We made it. We made it! We did it! You made it! You, guys.

I am so proud of you. Oh. That was hard work. We accomplished much there. Cardio strength.

And just remember, make all these workouts Your own. So, if you press play and are a beginner And you were like, wait, what? She keeps saying 'advanced.' It's OK, go lighter, go slower; you're good. If you want to go faster, Go faster. If you can, because we're on a time limit, So you can move faster if you want to go heavier.

My goal lately has been to truly feel that muscle fatigue. To have that feeling of where you're uncomfortable, being comfortable with it Uncomfortable. Like, okay, it’s easy to do for many. For many people, you hit that uncomfortable stage, you think, I hate this, but you have to say it’s OK, it’s good for my muscles. Let's work our hip flexors, our whole quad, and all the muscles surrounding both knees.

Keep that butt cheek down. My quad is always so tight. This one is; this one hurts me. Oh, oh, I need this so I can feel my quad kinda Opening. Yes, right through there, right through there.

Wow, you guys. Fantastic workout! Now, this is a slightly longer gold Workout, you know, some people are asking sometimes for something a bit longer. Some people want it shorter. We try to, we try to please.

We try to please. Well, oh, this is a... Wrap. Yeah, this is tight. Yeah, where did that come from?

Oh, my shoes are squeaking, too. Oh, right there. Now, if your heart rate returns down to a resting heart rate quickly, That is a sign of your cardiovascular strength, your overall fitness. So good for you. For many people, when their heart rate rises, they feel energized, It stays up for a very extended time Because they're not accustomed to it, But you guys are used to it.

Let's do a toe touch. It just feels good right here. So that's really good if your heart rate is already back down to a comfortable spot. And then roll it up one vertebra at a time. I just love that last hamstring stretch.

We start the day that way; you end the day that way, right? We’ve got to get our shoulders right here. This is nice and easy. Across the body. Thank you for pressing play today.

Like we said, there are so many pyramids. This, this is something I do. You know, I do it every week. This is part of my weekly routine personally. For me, it's like you fatigue your muscles with eight steps.

On the 14th. That's a lot, I mean, I want to look back. The first one. Who did that? When did that happen?

Some of them have been a bit shorter. We have some 30-minute power pyramids where we only go up, like I think, to five exercises or we Shorten the time frame. Got it. So, there’s a lot to choose from. Alright, you guys are awesome.

We are so appreciative that you all work out with us. Have a great day.