GOLD Slow and Strong 1 Upper Body

Hey, hey, good, healthy U TV squad. I'm Chris Fry Tag and I am so excited to be here today with a workout called slow and strong. Number one, this is the first of its kind. I have the lovely Sam cam with me today. Hi, I am excited.

This is gonna be fun. So many of you have been talking about lifting heavier. This is going to be an intermediate to advanced workout as we get older. We see it, it's harder to maintain your muscle mass due to declining um hormones and just the effects of aging. And so many of you have been asking, can we lift a little heavier to help maintain that muscle mass and go a little slower so that you can really feel the muscle.

Remember you gotta break it down to build it up. We're gonna talk all about that as we get going. But today, Sam and I are both lifting heavy. We got it. We have twenties, we have 17.5 we have fifteens and twelves.

We're gonna try to stay with the heavier weights. There's a couple of moves where we're gonna um bring it down. This is all upper body focus for today. So stro uh slow and strong, number one is upper body focus. We're gonna warm up first and then we'll get into it.

I'll tell you what's gonna happen as we get going. What do you think? Let's do it. Ok, let's do it. Deep breath, inhale up, exhale down, just take a couple of really good deep breaths.

One of the things that I have changed as I've gotten older with my workouts is that I'm adding more mobility to the front of my work. Yes. Getting those joints prepared and ready to go roll those shoulders back so that you're ready to pick up those weights, particularly when you're lifting heavy. You and I were talking about that. It just feels good to have everything lubricated and ready to go.

Ok? Take your arms and just rotate them back. So those shoulder joints, we wanna get them ready to go in hell and exhale breathing while we warm it up. Now go the other direction. So now we scoop it forward.

Think about like you're just uh I'm thinking like you're filing those joints like the tin man in the Wizard of Oz. Good job right there. Awesome. And now release, let's go ahead and round forward and then open up. This is an upper body, focus workout.

We wanna round and open, do it two more times, round and open and one more beautiful. Awesome. We're going to touch our toes. Let's stretch out those hammy, we do have some, um, hinged movements today. Yak, a dead lifts.

So we wanna make sure those hamstrings are ready to go. Let's bend our knees, bend down to a squat and then come back up to that forward, fold. Let's do that a couple of times. You just bend and stretch. Oh, feels good.

Huh? It's one of my favorites. Bend and stretch. Hold it here. Take your feet a little wider than hips and just walk it over to the right.

So your knee nose is near your knee and then walk it to the other side. Feels good. Waking everything up. My friends. Beautiful.

Coming back to the center heels in toes out and then sink it to your Yogi squat. So those hips, we still have to warm up those hips because sometimes when you're lifting heavy, you need the power from the lot. So move around, lift a heel, bring it down, just move it around. Awesome team. Ok.

Walk it forward. Let's come into that cobra. Uh, open up those hip flexor push back down dog right there. Bicycle, those heels get a good pump in the back of those legs. Heels good.

Come forward one more cobra. I love it one more down dog. Friends push back. Bicycle really exaggerate these moves. Press those open armpits towards your thighs.

Nice. All right. Let's come forward on to all fours. If you need padding under those knees, make sure you've got some padding cat cow. Let's go.

We're gonna be working our back, chest, shoulders and arms today growing a little core in there, right? And you love it. We got it all today. Ok? Hold it here.

Excellent. Let's go ahead and come up onto your knees. Take your right foot out that toe faces to the side wall, you're gonna press in. So you feel that inner thigh and into your knees and tip it over and then come back, tip it all the way back and come forward, press into it and come back. Take your time.

It's ok for that knee to go over the top of the shoe right there. Awesome. One more. Fabulous. All right.

Let's go ahead and take that foot out to the side. Good. Take your hand behind your head. All right. This is like our thread.

The needle, bring your elbow all the way down and all the way up. Open up. Oh, baby. You feel that? Yeah.

Good back stretch. Core stretch right there. Inhale and exhale one more. You got it. Team.

Love it and release other side. All right. Let's get that toe facing on. Are you ready? We're ready and tip it?

Beautiful and back and tip it. Good back. I love it. Oh, come on, tip it. We're gonna do it one more time.

Breathing. Take your time. My friends, the warm up is as important as the workout, right? Especially when you lift and heavy, right turn to the side. Feel that a doctor hip everything, same hand as the leg drive it all the way down, all the way up, open all the way.

Oh, really? Take your time and right here, I want you to way open up that shoulder. Look to the sky two more. My friends come on one more. We got it right there and release.

I love it. All right. Coming to a plank. So go ahead and take your feet behind your shoulders are over the wrists, abs are nice and tight. Beautiful.

Let's come into that runners lunch on the right. Lift that leg up, open and then switch sides right there. Lift that leg up, open and then switch sides. Here we go. Let's go again.

Dropping that hip flexor open opening, that wingspan one more each side. Come on team. Let's do it. Let's do it. You got it.

Come on and release. We're gonna come down to the mat all the way Superman. Ok? Waking up that backside. So arms and legs lift off the mat at the same time.

Are you ready? Here? We got it. You lift and you lower all those back extensors lift and lower in hell and Excel. Don't hold your breath.

Lift and lower when more of my friends lift and lower good. Bring those hands right underneath your shoulders, press up. We're gonna do a couple of push ups to warm up. Now, if you wanna be on your knees. No problem.

If you wanna be on your toes. No problem. Hands about shoulder with apart, you're gonna drop down and up. These are our warm up push ups. So we're just, like I said, getting joints and muscles ready before we pick up those heavy weights.

W baby. Come on. Yep, we got it. What do you think? How many more Sam?

Let's go. 50 my gosh. I was thinking 21332. We're going five baby. Hey, come on, three.

I love your enthusiasm. Four, five. That's why it's nice to have someone to challenge you. Press that. I love it.

I love it, Sam. I love it. Ok? You're not expecting that. Walk your hands back to your feet.

Roll it up. Awesome. OK. Let's get that blood pumping a little bit. Just a couple of squats because why wouldn't you?

Why wouldn't you right here? We gotta have that power from mill our body, right. So down, up, down up, you've got it. Four. Come on three.

Come on two and one. Now pull those knees to the front. You pull them, you pull them, come on, waking up that upper body. Waking up that core. Come on, you can add a little pep to your step if you'd like them.

765432. Jack it up right here. Awesome. How are you feeling? Feeling good?

OK, good. We've got that body ready to go 876. We've got it. Five. Come on, 4321.

Ok. Pick up one lighter weight in your array of weight. Still in the warm up face, still in the warm up face. Halos. Hold it end to end.

We're gonna start it over on that right hip. We're gonna bring it around to the other hip. Half squat, bring it around to the other hip, half squat. So just half a squat or whatever works for you haloing it around, making sure those muscles are warm. Those joints are lubricated.

Who keep that co tight. You got it. Yes. Lifting heavier is so important as we age. It helps to rebuild muscle or maintain muscle.

It helps with bone density. It helps with posture. It helps with metabolism, insulin and glucose are regulated in the macel. So we're doing good things for our body today and done. Ok?

I feel like we're warmed up. I'm warm. All right. All right. Let's start with the high five girl.

Ok. Here we go. So upper body focus. We're going 40 seconds of work. 20 seconds of rest.

Each circuit has four exercises. We have three blocks of work we're doing each 13 times. All right, each block is gonna take us about 12 minutes. Ok? And then we'll move on.

We're going heavy if you can't make it a full 40 seconds. Yay. You, that means you've reached fatigue, which is our total goal, right? So, we're starting with back and shoulders in the first block. We're gonna hip hinge.

So there's your dead lift. Grow clean. That's our first move. All right. So how heavy are you gonna go?

I'm gonna come out of the gates going heavy. We'll see. I look at, I have to go slow though to make sure that it all works out. Here. We go.

So shoulders up, back and down. Now you have to have your core type in a hip pinch. So you're gonna hinge, you're gonna row as heavy as you can clean. All right, here we go, Sam. And I do not have to be at the same pace.

You do not have to be at the same pace. I've got my twenties. What do you got? You're challenging me twenties. I love it.

All right. Let's go. Team. Here we go. 321 shoulders back.

Here we go. Tight, core, tight, booty, big row, pull those elbows back, lift it. We got it. Exhale with that row team. Now, I immediately because these are heavy, feel it in my back.

So I'm really thinking about keeping that core tight. How about you? Yep. Come on, lifting heavy is so good for us as long as your joints are able to handle it as long as you're working your way up. Like I said, this is an intermediate to advanced workout.

We're not expecting a beginner to pick up heavy weights. No. Come on, you gotta work your way up. Let's go. Give me one more.

Are you feeling it? That was 40 seconds work? OK. So you should feel some muscle fatigue if you don't go heavier, if you do. Y you OK, alternate shoulder presses.

We're picking up those weights. You only have 20 seconds of rest in 543, elbows are forward 21. Chris I'm going with my twenties. What are you doing? Saying?

I got some shoulder issues so we're going down to 15. Ok, I love it. So you do. You right? Listen to your body.

Now, notice I'm staggering my stance. When I use these heavy weights, I like to have my pelvis tucked under. Keep my back safe. Come on, got it. Go.

Oh, ok. I might be slowing down a little bit. That's ok if you make a grimace in your face. I know you're working hard. Come on sarcopenia, which is, uh, the word for muscle loss happens after about the age of 35.

What you can lose about a pound to a pound, half a pound a year, if not actively replacing it. And you are done. Nice. I'll finish that thought in a second. Ok.

We are going right arm. Upright row, clean overhead press. Who? That's a big move. Hello, shoulders.

321, upright row. Clean. Notice how we're using some power in our lower body. Now, upright row, I don't normally do this exercise in our beginner workouts. Because so many people use their neck instead of their shoulder.

But being a more advanced workout, I'm gonna have you do that upright row? Ok. So I was saying you could lose that muscle after about the age of 35. The keywords are, if you are not doing anything, if you are actively replacing it, y you, that's what we're doing here. We might even be building.

Let's go and one more I'm done. Yep. Gotta use my legs a little bit and there it is. Ok. Team exercise.

Four rear delt fly. Now the back of the shoulders to a straight arm prospect. I'm gonna start with 15. So I might drop to 12. Rear Delt is a much smaller part of the shoulder.

There's no way I can do 20. Switch up. Ok? I'm gonna stagger my stance. Let's go.

So you fly your hip hinged and then you press straight back, palm space in fly, palm space back, straight arm, press back, go now find a focal point in front of you. So your neck is not bending weird. You're just looking about 4 ft in front of you right there. Oh, control that rear. Do fly.

Control it. Keep going. Um Sam, I wanna make a point for those at home. I don't want you to flail your arm and rip your rotator cuff. So you have to control and feel it in the rear belt right there, top back of the shoulder.

How you doing there? Girl, I'm feeling 321. Done. Ok. Now we're gonna, now we've learned all the exercises we're doing it two more times.

All right. Ok. Let's go. So we've got that hip pinch first. Grow and clean.

So if you are strength training, if you are using proper nutrition, you can build or even ma you can maintain or even build muscle. And that's the exciting part. Here we go. 321 back to that hip hinge. Here we go.

Hinge. Grow clean, good hinge. Clean. All right. You go at your pace when you clean.

Elbows are in nice and tight. Are you breathing? Breathe in? Uh, a little heavy? Yeah, it's a little heavy.

Come on. Use that back. Let's go. So I try to do heavy weights like once a week. Yep.

And then I do my twelves and fifteens several days a week and then take days off. You can go heavy whenever it feels good for you. Come on and the last one done. Ok. So I was about to put them down.

You might put a little break, but alternating, uh, overhead presses, you'll feel your grip on this one too. What did you say? You'll feel your grip a little bit. Let's go. I'm staggering my stance.

Tucking my pelvis under breathing. Come on. And just because we're lifting heavier and building muscle does not mean we're getting bulkier right. In many cases you're getting smaller if you think of what a pound of muscle looks like versus a pound of fat muscle is more compact. Muscle, boost your metabolism.

Muscle helps you do your everyday activities. Who come on? Oh, no, let's go keep powering it overhead. You got it. These twenties are heavy.

Uh, come on and done. Holy bananas. Ok. So upright row on the left arm to a overhead press again. Shoulder right here.

Let's go in 65432. Here we go up right row. Clean. Promise how to use your core stabilizers. Right?

Since we're working one side of the body. Whenever you pick up heavy weights. Yes, ma'am. Good point. You've got to stabilize that core, right?

And you wanna try and keep those shoulders square to the front instead of like opening or closing because you're working one side. Interesting. Look at both Sam and I, we immediately put our arm out for counter balance. I like a little balance so that we're keeping our shoulders steady. Keep going team.

Try to relax your neck and your trap on that upright row. Like Chris talked about that first wrap w upright row. Clean, crushed and done. Nice work. Holy bananas.

Oh, ok. Rear belt five. I'm gonna keep with my 15th if I can. There's no shame in dropping down. Right.

No, not a do you, if you found fatigue? If you hit muscle fatigue, yay, you OK. Here we go. Shake it up. 321 hinge.

All right. Rear del, straight arm, straight arm hits the rear Delt and a little bit of triceps. You're not contracting, lengthening and shortening your tricep, but you are squeezing it. They kind of work together. Right.

Yes, absolutely. Now notice I'm hinged. I stagger my stance to protect my low back, Sam has her parallel stance. There's no right way. You guys decide.

It's funny. You and I are both going at the same pace, but we're not doing intentionally right. You at home. If you wanna slow down, that's the whole point of this workout. This is not a rhythmic workout.

You do, you, we're just attached at the hip. We just do, we just do things at the same pace. Right. Done so bad. That was round two.

That was round two. We got another round. I'm a water drinker. Here we go. So when you do that hip hinge, we're holding 40 pounds in front of us.

You better make sure that abs are tight that, that booty is locked and squeezed. Bam. You are ready. Let's go. Team.

I'm here for you. 321. All right, girl. Let's go. Let's go hinge.

Last round Ro. Uh clean. Notice how we're taking our time from here to clean. We take our time. We put the weights down.

You don't wanna swing and hurt your elbow. Yeah, I'm starting to sweat. It's a little bit right. When you're picking up heavy weights, I will start to sweat a little bit. Notice how we're using some power in the lower body to get that clean with 40 pounds.

Come on. Team slow. If you want to go slower, go slower, there's no prize for going fast. No. Come on.

And that's it. Oh, w ok. Give a little rest because we got those overhead presses for round three. Check it out. Here we go.

Wow. My heart rate is a little high. Uh huh. Ok. Here we go in 4321.

I'm sticking with my twenties. Holy banana. Let's go. Round three. Let's go, baby.

Come on, push it, push it. We have our elbows forward which gives us a little more bicep. Yep. Yep. So it's shoulders and bicep here we like that.

Uh I'm dying, I'm dying. Come on there. You got it. You got it. Team, you got it.

You're slowing down. No prob come on progress over perfection. Go. Oh keep that court tight. Uh Notice our little bend in our knees to give ourselves a little power scale.

3210, ok. I kind of had those 17.5. There is a security blanket. I like it kind of like if I need them, but if we need them, we're making it. Ok, we're gonna upright row on both sides.

We're gonna go about 30 seconds on both sides. Ok. So here we go. Starting in 321 upright row. Push and another good sign.

About this one, right? It's, this workout is low impact. So if you have anything going on in the lower body, you can do an upper body workout. So we're gonna add on a slow and strong coming up lower body, then we'll do some total body ones. So for those of you who like to lift heavy, we're gonna give you a whole series.

We like it. I might need some weightlifting gloves. Yeah. Oh, feel my fingers. Uh huh.

OK. Come on and done. Switch sides here. I'm feeling this ready. Go get a little extra on this third move is your core tight.

Don't, uh, arch that low back breathe. You can probably hear us breathing. I know that working muscle though. You need it. Uh, come on team, you are strong.

You are capable. Let's go all the way. It's hard for me to even give you guys cues while I'm talking through it heavy. Come on. But I have some things I'm gonna tell you when I put this down.

All right here. Almost there one more. All right. Let's do it. Oh, ok.

Rear bet flies. Uh, I wanna tell you that there's a reason why I made that warm up a little longer. You gotta get those joints. All juicy nice and juicy and ready to go because you don't want to just pick 20 pound weights out of the blue. No, and start flailing them around 321.

Let's go. We're adults, press, relax your neck, relax your traps. So you're keeping a nice neutral neck. So you're looking about 4 ft in front of you rather than cranking your head up. Right.

Yep. Control those lights. You got it. Uh, you know, a lot of times when I'm doing this, I just try to talk to myself, like, feel like you're powerful. You feel like you're strong.

Go last one. Come on ti you got this and there it is. Oh man. Oh OK. That was block one, block one.

How many more do we have? Two? That wasn't bad. No. OK.

Here's the thing about weight lifting too is you got this thing called exercise post oxygen consumption epoch, which means after a cardio workout you're done working out, your heart rate goes down and you go back to normal calorie burn muscle keeps burning at a higher rate for a, for a day. So it's good for you. OK. Bicep curls. We're gonna hit some more bicep.

We did get some bicep right here, but we're going bicep curls. We're going Arnold presses, we're going triceps. This is your bi tri blocks. All right. Are you ready?

I'm doing 20. I was gonna say, what are you doing? Don't feel peer pressure. You do you, if you're lifting fifteens at home and that's heavy and new for you. Heck yeah.

So OK. Are you ready? Regular biceps? 321, palms up now, elbows at your sides and do not swing because we don't want our joint. The joint is where two bones come together.

We don't want the joint to take the brunt of it. We want the muscle fibers. You got it. I'm staggering. My stance ST is parallel.

So you've got options. Yep, everyone's bodies are different with that, right? So sometimes I try to stay in my hands. So I got really bad way back. So this actually works better for me.

So a seger might work better for you. Listen to your body is the main key. Ok? Now, this is where you get the benefit right here. Lengthening of the muscle fibers.

This is the eccentric part of the muscle of the movement and this is where all the fibers are breaking down right here. And by the way, I'm Diane have I said that yet? There's work out. I know. Come on who?

One more, one more? Uh, and done? Arnold Presses. I might go to my seventeens. What do you think?

I'm gonna go down to protect my shoulder? Ok. Here we go. So, Arnold Press, you're gonna bring those weights in the front. So shoulder and bis swing them open, traditional overhead press, swing them closed 40 seconds, 321.

And let's go. All right. Swing them, let's go. Now, if you see us actively exhaling, that's what you need to do. Come on team strong.

Ah, I often think about like, I wanna keep my muscles strong. So that I can do fun things as I do. Right. When you can't lift stuff anymore, it gets harder to just enjoy life. Yeah.

So many activities require, move muscle. Oh, come on one more. One more. Come on. Team, come on.

Ah, and done. Holy bananas. How did that go? Oh, I'm peeling those shoulders for sure. Yeah.

No kidding. Ok. Tricep overhead. Same thing. We're gonna lengthen the muscle, then we're gonna shorten it.

You get the goal on the lengthening, you get the game. Ok, here we go. Team three overhead. Are you going with two or one? I'm gonna go with the 120.

She's going 120. I'm going 2 17 5. Let's go all the way down all the way up. Now, keep your neck neutral, keep your back from arching all the way, touch the nape of your neck all the way back up. I can tell I'm gonna fatigue.

I can tell this is gonna get ugly. The triceps are really small muscle groups, right? So it doesn't take much to get these ones activated. I'm breathing quart tight. Try to lift that chin off of your neck.

I know. I always like to tuck it under. I know it's easy to tuck your chin. That's why you gotta just try to keep that neutral neck friendly reminders. Uh Oh, ok.

I'm gonna do one more. Come on team. How about you? Oh, ok. Who?

Tricep skull crushers? We're coming sideways. We're coming to the ground. Now, you're only going to move from your elbow. Don't move from your shoulder.

Legs are optional. I'm going to bicycle. All right. You ready? 321 go.

I'm gonna bicycle. Sorry. Oh, right there down and up. If you are trying to lift heavy and the legs are distracting. Adding that core and thinking about the coordinations, put your feet down.

You could always add a bridge. right? You got it. We always love our bridge. What are you doing over there?

Sam? I just have my feet on the floor. OK. What are, what are you lifting? Um So I have one heavy in the middle and I'm holding the way end to end.

Love it. I'm diagnosed. Triceps are really hard for me, Chris like I don't know why but you know what? That's OK. Everybody's different.

So you at home. Who do you? I gotta look at this time. We 321 done. I could tell we were done.

Stand it up. Like are we done yet? Ok. Biceps. I'm leaving a sweat pattern in our, in our mat that let you know we're sweating biceps three round 21.

And so let's regular biceps again on regular bike now. Slow and control. That's the game right there. That's where you break down the muscle fibers right there on the length of the muscle, shoulders are back. Abs are tight.

Yeah, so much to think about when you lift weights. No, swinging in the biceps, all myself in dry. Come on. Hm. You got it.

Come on. Breathe. This is real life. We are, uh, working hard, muscling them up. I'm dying.

Come on and done. Ok. Arnold Press Mars are officially becoming new. They're becoming jealous. Hopefully it's not a hair washing day.

Yeah. Right. You gotta play. I don't want to blow dry my hair after this. Three Arnold Prest two elbows in.

Let's go. I, I'm starting to shake. That's also when I know things are getting, things are getting crazy over here. They're getting crazy. If your muscles start to involuntary shake, you're working hard.

Listen to your body. If it's too much, you go down in weight. We are so proud of you for pushing yourself out of your comfort zone to muscle fatigue. Right? And just know you can do one arm at a time if you wanna stick with those heavy weights, do one arm at a time to not drop them, go for it.

And the key is that you're working hard and willing to try things that are difficult. Come on 321 done. Ok. Who I am wondering what I'm gonna do. I'm 15th this time for dry sip overhead.

I just don't want to drop the 17th on my head. That sounds like a smart idea. 321. Let's go all the way down, all the way up. We're not giving ourselves a ton of rest in between.

Y this is straight up muscle today. Slow and strong. And I've said it several times but we are encouraging you to go at your own pace at home. Oh my gosh. My forearms, my forearms.

No, no, we're not done. We're not done. I'm, I'm not a break. I'm, I'm ditching one. She's ditching one.

I see. We're, we're just like you. I had to take a break. I thought my forearms were gonna crack. Ok.

Come on and done. W OK, my whole thing is if I'm gonna break form, I gotta drop. Yep, that's fine. That's fine. Ok.

Here we go. Crutches. I'm gonna go for that bridge again. It felt good. Yep.

Especially when I'm going really heavy. If I have lighter weights, I can do stuff with my legs. I want your abs tight. Ready. Let's go.

You drop weights on either side of the temples and back up. So you are not moving from the shoulder joint. You are moving from the elbow joint. Lengthen that tricep, shorten, that tricep breath. Who?

Come on, baby? What are you feeling over there? Sam? Feeling the triceps. Come on.

So a lot of weight lifting is it's, you gotta have your brain in the game, right? Oh Yeah, you can't daydream. You gotta think about what muscle group you're working, how your breath pattern is, what you're feeling. You gotta be safe. Come on.

Right. Last one. I just looked at the timer and there it is. Ok. We got it, girl.

All right. Uh One more round. That's gonna be brutal. God. Yeah, I'm really feeling it.

It's my forearms now. I miss that. Ok, here we go. I, I feel free to use gloves. It, depending on your weight.

These metal handles are a little harder than our, um, said in a vinyl coated. Yeah. Ok. We're gonna do buy, uh, hammer, hammer, hammers this time. Here we go.

321. Hammer. It's like you're pounding that nail. Let's go. Bye.

Holy bananas. Round three. Round three. I'm feeling that fatigue settling a little bit earlier than the last couple of hours, man. I'm dying.

Yep. I was in t keep that corte shoulders away from the ears so much to think about. Come on, let's go two more. Two more. Let's go.

One, we got it. Come on, baby, two. Uh, goodbye. Twenties. Goodbye.

Goodbye for now. Arnold Press round three. All right, let's go pick up those weights. You have 10 seconds. Here we go.

The worst thing that can happen is you have to drop down. Yep. Or you have to stop 321. And actually that's the best thing. That was a joke.

The best thing is muscle fatigue. Let's go slow. It's about good form. So I say this in all my workouts. But the first thing you think about is how much weight?

Yeah. The second thing you think about is good form the third and last thing is pace and sometimes slow activates more muscle because there's no momentum. I would say I sometimes feel like slower is harder. Oh, come on team, I'm blocking this up now. My inner voice is talking.

Come on one more. One more. Let's go. Let's go up and you got it. Oh, ok.

My triceps are on complete fatigue. I'm going for 120. Yeah. Let's go in 54321 right there. All the way down, all the way up.

Mm. I'm thinking I might go up. Do it. See, you're listening to your body and you're like, I'm making a mess with my weights over here. That's the sign of a good workout.

Yep. That is the sign of a good workout. A messy set, a messy room of weight. The worst part is it's putting them all away at the end. Oh, there's such a fine line between this two weights and one.

Yep. For me. Come on, I went back to 215 and I'm literally shaking one more. One more. Team, one more.

Uh, oh, now the question is the skull pressures. That's it lasts it. How you feeling? I'm fatigued. All right, here we go.

Let's see. 17. You really have made a mess over there, huh? I said you really have made a mess over there. Oh, I have and you know me, I'm Taipei.

I was just say what's happening. Let's go. All right. I'm keeping my feet on the ground this time so I can really just focus. Try some.

Come on. Oh, connect your core. Make sure your abs are pulling in. Nice and tight. Come on.

Trace that if you slow down, that's ok. What's happening over there? Sam? Get those that good to in. I'm just really trying to get through these triceps.

I'm dying. I'm really slow right now. That's ok. Ah, a little shake happening. Last one.

Last one. Team. Yes, you can done Black two track on. Ok. I don't know if I can use my arms anymore.

Yeah. II, I have bad news dinosaur. I have bad news. All right. What is Block three?

I don't know why we're doing push ups in block three? Oh. Who decided to do that? Maybe you should have done those earlier. Her name is Grab, grab a drink.

Blame the instructor. Ok. Push up. T now drop to your knees if you need to or if you want to, you can drop to your knees in the push up and then take it up in the t you can keep on the knees. So the whole thing you decide I'm gonna start with my seventeens and see what happens.

That's what I was gonna do. All right, I'm gonna lose my mat out of the way. So I don't slide now, you know, we always talk about elbows in so try to avoid that in your trice in your push up. Not because it's horrible. You can do your push ups like this, but we're trying to protect your shoulder, uh, joint for the rest of your life.

Yeah. So less pressure on the shoulders. Stronger triceps. Ok. Team push up.

T we're gonna alternate. The T si might end up dropping on my knees. I was gonna say, I don't know how this is gonna, um Yeah, ready and I gotta give myself a pep talk right now. Let's go. You know what if I hadn't done those triceps first?

Everything would be fine. Oh, notice how slow we're going because we are 100% fatigued. Yeah, like these triceps are brilliant. Feel these weights on the cement floor are sliding a little bit. Make sure you are secure and safe at home.

Oh, come on. I just wanna scream anything to do that you need to do to get through it. Last one, last one, I'm gonna put my weights on my mat next time because I was sliding a little bit. Oh, those were hard. Hope.

Yeah. Chest flies with a bridge. If you're feeling it, I'm gonna go twenties. Ok. How about you?

I'm gonna do the 17th to start. We'll see how this goes. Ok. I think my chest can handle it, but all right, chest and back can usually take something heavy. All right team.

So chest fly. It's like you've got a beach ball on your chest. Three, two. I'm gonna do a bridge if you want to keep your butt down, keep your butt down here. We go open all the way close, open, all the way close.

Be in control. Slow, feel those muscles. You gotta break them down to build them up. I always say that more muscle on your body, better metabolism, more muscle, better movement throughout your day, better sleep, better glucose regulation. Everything is better with muscle.

We love it. We love it. Come on. Ah, you got it. 321 done.

Who? Overhead? P, so we are going to be right here. Two weights or one way you pull them over head and back. This looks primarily the back muscles, the lot.

I'm also going to keep my feet, uh, in, I, I might try some leg drops. We'll see. You decide what, what you're gonna do, Sam? Are you ready? All right.

So your weights are touching ready. Let's go. Overhead, pull and back up to eye level. Overhead pull and back up to eye level. I've got my feet in the air.

I'm gonna do single leg drops. What are you doing over there? I've got a glue bridge. Ok. I love it.

The last one. I kept my butt on the floor. So I'm gonna go out big time. Awesome. Uh, and just because my triceps are fatigued, your tricep helps with this exercise.

Holy bananas, huh? Yeah. Who? Oh, for goodness sake. Come on.

It's heavy. It's intense. And you did it all right. And our last holy moly. Save the best for last.

Something like that. Something like that beast makers, otherwise known as Makers. Here we go. Team. I'm going with 17.

How about you? 17.5. 17.5. Don't forget about that. Yeah.

Don't forget about that little 0.5. So it's a push up. It's a double row. You jump in divisive curl overhead press. This is a total body.

Finish. Everybody. Let's go. Re 21. Let's go.

It's a push up. It's a set of rows. Jump in bicep, curl overhead press. You can take your feet wide or narrow. There's no rules.

Here we go. Go for it. I think I'm gonna go live with my t, a little easier on the back, huh? Yep. W come on, Tina, let's go.

Oh, we don't, bro. Yeah. Baby. Breathe, breathe. Jump it in curl press.

Done. That is round one. Oh, what a finisher. Whose idea was that? You go 45 minutes.

Her name is Chris. It's gonna be a little longer than 45 minutes. That name was right. Ok. Push it to.

Come on when you get out of your comfort zone. This is hard today. When you get out of that. It's hard in a different way. Yeah.

When you say that, like, this is hard in a very instant cardio. Oh, yeah, absolutely. You know, or like when we've got lighter weights. Yeah, absolutely. You're not like out of breath but like your muscles are shaking.

My heart rate is so zone three, my heart rate is high but it's not like out of breath. Like I can't, you know, like kickboxing class. I find it very, even more mental just because I'm like these are. Yeah. OK.

Push a T 321. Let's go to. That's good. You gotta control the teeth so you control it through your shoulder and you rotating? Oh my gosh, I'm dying.

You really gotta talk to yourself. Oh, come on. Can we do one more on each side? Let's do it. Heck yes.

Go. Ah come on. Oh my word. And there it is. Oh I was really hoping that was Humphrey.

Yeah. Oh, ok. Just fly. Let's go. I'm going back to my twenties.

Here we go. We're starting in 54 32. Let's go. All right, here comes, come on all the way down. Squeeze up around the beach but I've got to just fly with the bridge.

How about you? Girl? I got my legs dropped to show another option. Love it. Focus on core strength here.

Focus on chest pectoral muscles. Come on, go. Oh man. Feeling it. I am reaching a new level of fatigue.

Come on, you got this team Oh, ok. Overhead pulse. All right. I'm gonna try those 17.5. How about you?

Yeah, that's what I'm on. Well, hard though, isn't it? Here we go. I got the little bridge on this one. Ok.

I'm gonna do the single leg drop clock says 32, waits touch. Let's go all the way over, all the way back up. Oh, wow. Oh, wow. Yeah, massive fatigue.

Certain men come on slow and strong. My friend. If you're going faster than me, that's fine. If you're going slower than me, that's fine. Control your weight.

Uh, listen to your body. I can't see you back there. So I don't know what you're going to. I'm with you, honestly. Ok.

Oh. Oh, come on, I'm looking at that clock. All right. We've got one more. One more go, go, go pull it up, pull it up, pull it up.

You got it. Oh OK. Makers. I'm so sorry. I'm so sorry.

This was my idea of cheese maker who uh you got it? My arms are gonna fall off. Literally. Jello. Jello.

I mean, I don't think I'm washing my hair today. Oh, I'm not. I was going to, I don't even know how I'm gonna drive at this point. Ok. 321.

Let's go. Push up, bro. Ah, getting all the blocks in and this one move right here. I know. Right.

This one is the finish your gone. Sounded like a good idea at the time. She said no muscle left untouched. No upper body. Yeah.

Oh my word. Come on. Finish it. That's it one more round. It's four minutes in All right.

Four minutes of your day. H, oh, I take my ring off. I told you, you told me I was gonna ask you, I told you you can't have jewelry on. No, you can't. Which?

Heavyweights? Ah, oh, this is hard. Everyone at home loves it. They love to see us struggle with them because this is real life. And they say that heavyweights, you know, when you hit these places where you get out of your comfort zone, it transfers over to every part of your life.

Doing hard things. Yeah. Mentally being able to handle things that are tough in life. OK? Here we go, Forman, I'm trying to prolong that third round, but let's just do it.

I'm like, do we really have one more? And the idea that push ups are last you guys, you can all be mad at me. Bad idea, bad idea, but we're doing them. Yeah. And like it would have been easier right round two.

But it's like, ok, let's do something a little more challenging. All right, this is it my friend. This is slow and strong. Number one, this is the last we are going in You go hard. Are you ready?

Go push up. Come on, baby T bishop. Notice how controlled we are on that T plank with a heavy weight. We're not whipping it. No, we're controlling it.

Come on, the muscles are shaking. Oh my whole body is shaking. Come on. Two more. Uh All the way team.

Come on. Come on. Oh my gosh. I could barely finish that 10 oh, I am laughing at us. You and I are gonna lay down after this.

I'm gonna take a nap. I'm gonna ask my boss for a day off after this. I need a half day. I can't work today. My fingertips cannot type on my laptop.

Here comes that fly. W 33 more moves. Let's go. 21 go. Uh Here we go.

All right. Let's finish it. Come on, I can't wait to see everyone's photos. I do this work out of the array of uh weights that they have out. Oh my gosh.

And remember if you started with, let's say 17 and you ended with five. So what love it. That means you push so hard that you are a noodle and you're still moving, right? So good. Listen to your body.

Be smart, be safe and be strong. That should be our thing. S safe. Smart, strong, safe, smart, strong, go, go, go. This is it.

This is it one OK. Round three. Oh my gosh hard. Last two exercises. Here we go.

432 overhead pulls. Get those weights touching. This is for your back. You bring those weights behind you pull up all the way back up, you gotta pull your abs in. And the other thing I wanna mention is tighten through your rib cage.

Draw your ribs together. Don't pop open through the front of your body. Keep it knit, nice and tight. Like you're lacing up your shoes, you're tightening those shoelaces. Let's go.

Doesn't get tough. Uh huh. I am in full grimace. Ah, I have a full grimace. Go, go, go.

321. Done. Ok. And this is it, my friend, one last set of makers. Now we've done three full makers.

We say that I'm gonna use 20 for my last 10 because I'm crazy. All right Sam here pressure I love it. I wanted to see if you would do it. Believe me I'm gonna send my my boss an email after this day, half day. Ok.

Team this is it three film makers. You're done. Three of them. All right. You ready girl?

All right and there's power in numbers Friday or not, right? One team one effort. All right ready and let's go push up. Ok. Ro hm come on that's one that's one baby.

Ok where comes town? Alright. Huh. Yep. Feeling it.

Oh control it. Oh my gosh you only need one more last one. Ok girl let's come on. Oh that was a rough push up. Yeah that's ok you did it.

00 lovely. Priceless. That was so rough. Oh man, speechless. How's your heart rate?

It's high. Mine is very high so it goes to show you that my my wrists are shaking so I just wanna go you know you can challenge yourself in so many different ways. Look at the mess I made over here. Yeah, you need me to fix that. Ok.

I need to move it so I can move my mat a little bit. Here we go. Let's stretch. We can't skip the stretch. No, don't skip the warm up or the cool down.

Hi. Friends. Whoa, I'm sliding all over here. Touch your toes. Oh, thank you for joining us for that.

What do you think? Oh, man, that was good. That was awesome. That was muscle fatigue. And you know, the, I said this from the beginning of the workout but the effects of aging, the effects of hormones changing in females.

Um, let's just see the twist. Uh really, you know, it, it's noticeable. We start to notice like, oh, we start to lose a little bit of muscle and you can lose about a half a pound to a pound of muscle a year after about the age of 35. If you are not actively replacing it, but if you are actively replacing it, y you, you're trying to maintain and build that muscle. The key is so many women just aren't doing any weight lifting and all of a sudden they hit age 50 they go, I'm so soft, I'm so weak.

I'm so because your muscle has been deteriorating. So through strength training and proper nutrition, let's do this. Um, you can maintain or build that muscle. Now, people are always are asking us when you use the 10 and the 12 and the fifteens. Like that's a great workout.

You do get stronger, you do feel it. We are doing compound moves. We're moving fat, a little fat, little fat area. And it's a li it's a different type of training. This slow and strong training.

It's fun. It's hard and it's just different and it's different. So when you guys are asking for variety, we're, we're all about it. Sam and I were talking about this workout that we were like, this is gonna be rough. This is gonna be called because this is the kind of workout you do on your own and you're just like, oh it's hard, but it's good to do it with other people.

We feel that hip now make sure you're sitting up nice and tall. So you feel it all the way through your spine. Get your foot. Thanks for joining me, Sam. Thanks for having me for the first of the slow and strong, right?

It was fun. I was a little nervous, not gonna lie, but I liked it. Well, I can just feel my muscles like my bicep is shaking a little bit and as you could see that was not easy for us. No, at all. Oh, this is definitely one of those workouts too that you can come back to and see kind of, you know, like how maybe you've increased your weight.

So maybe you're able to get a couple more reps and like right, kind of a good baseline check in to see kind of where that upper body strength is. And if you like this come back for slow and strong, number two, which will be lower body focus. Let's go into our yoga squat. It. Uh we'll also do some slow and strong total bodies.

So you'll have some nice heavy weight lifting uh workouts. This is an intermediate to advance workout. Definitely not a beginner workout. Correct. Uh How about a forward fold?

I love it. We have some dead lifts in there. Oh, those hip hinges. They're real. You guys crushed it at home.

Good job. Now, make sure you eat protein to feed those muscles to help them repair and recover. Make sure you drink water and also be proud of yourself. That was really good. Have a great day.

Everybody.