GOLD Slow and Strong 5 Unilateral

Hey, hey, get healthy UT squad. I'm Chris. I'm here with the lovely Sam Cam. How are you girls? Good.

How are you? Good. And we are here with slow and Strong number 5. This workout will be unilateral, meaning working one side at a time, so we'll really incorporate sneaky core today, and it will be a total body workout doing compound exercises. My voice is a little hoarse.

Welcome back. Yeah, so I'm gonna be pushing out those words so you guys can understand me. Remember, slow and Strong is a series where where we are lifting a little slower because we're going a little heavier. This is an intermediate to advanced workout. Sam has a few, a few modifications, but not many because she's gonna lift heavy too.

We're doing this together, girl doing this together. I love it because we can push each other, um, so we want to focus on form. We want to focus on maintaining or building muscle. We wanna feel muscle fatigue, so I'm gonna talk all about that. This is number 5 in the series and we're working one side at a time.

Let's do this, girl. All right, here we go, warm it up. Oh, I was just saying today, you know, every day is different, but today I need a good warm up. We love a good warm up. We love a good warm up.

So we're in that plie position. Come down as low as you can, opening up through those hips and release those arms, roll those shoulders back. All right, we're gonna take that right arm and do a figure 8. So just big arm circles, lubricate that shoulder joint, getting everything ready, you know. I like overhead presses.

Yes, you do. So we've got a lot of overhead presses, and if you want to get strong, it is often said pick up heavy stuff and and press it over your head. So that's what we're going to do today. Other arm. here we go, figure 8.

So again, if it gets to be too much, if you reach fatigue and you go, oh my gosh, I can't do this anymore. I got to drop down. Hey, yeah you, that means you're winning. That means you hit fatigue and go ahead and drop down. There's no problem with that.

One more big figure 8 right here. All right, release those arms. Good job. We're gonna come into a forward bend. Now this is my first forward bend of the day.

So, oh baby, feel those hammies, huh? Yep, feels good. Just bend your knees a little bit now come down into a squat. You can turn your toes slightly out, come into that squat and then go back into that forward bend. Feel those hamstrings.

Each time you do it, it gets a little better, right? Come all the way down. And then all the way up one more time. All right, good. Just kinda take your tailbone side to side.

Move a little bit. Fantastic. Come into your full yogi squat, heels in, toes out, all the way down, move and rock a little bit in those hips. Yeah, I was just feeling like I really need to warm up my hips today. I always get to take a nice little warm up.

Yeah. And then let's go ahead and walk it forward. In your space, drop your hips down. We're gonna open those hip flexors, extend through your spine, feel that nice extension, and then push into a down dog, bicycle those heels down. Try to really feel it through your calves.

Right there. Awesome. OK, come into one more cobra. Another bend right here. You got it.

And then pushed back to that damn dog. Excellent. Right there. Beautiful. All right, we're gonna come on to our knees, do some padding if you need to cat cow right here.

Move through that spine. Move through that spine, just bend and it sta. Right there. Good. And then come on to your knees.

And we're gonna take our right toe out to the side so it points to the side. Push in that knee so that's OK for your knee to come over your toe. Feel that hip extend and then come back and then let's add our arms come all the way over and then come all the way back. All the way over. And then all the way back.

Beautiful. One more. Love it. Good. And then we're just gonna come all the way over and come into a runner's lunch on this side.

All right, go ahead and lift that arm up, roll that wrist, and we're going to thread that needle. So try to get that mid back stretch. Oh man, that feels good today. Good. One more big thread the needle, you got it and release back to the center.

Awesome, let's repeat that on the other side. So toe points out to the side and then you're gonna push far over that toe. Feel that inner thigh, feel it through your knee, your hip flexor, and then come back. Are you ready? Let's add the arm.

Tip it over. Tip it back. Tip it over. Tip it back. Let's do it one more time.

We're just moving those joints through a range of motion, starting to get that body's natural synovial fluid flowing right there. Let's go ahead into our runner's lunge on this side. Open up, roll that wrist, and then thread your needle 3 times. Beautiful. Oh man, it feels good.

Awesome. Coming back to the center, let's find a plank. Right here, shoulders are over the wrists. Drive your knees in right and left, go right, left, right, left. Now pick up your pace if you want to.

That's up to you, just pick it up. Drive them in, drive them in. Let's go. 8765432, walk your hands back to your feet. Roll it up.

Ah, feeling better already. Yup. OK, let's go, squat it. Drive your elbows towards your knees down, up, down, up, good. Still warming up, my friends.

We gotta get everything ready before we pick up those heavy weights. Yeah, here we go, 43, alternate your lunges, right for 3. Then left for 3123. You're trying to bend that back knee, open up those arms, getting those back extensors to fire. You got it.

3. Nice. One more. Good, side to side squat, touch the ground, down, up, down, up. Good, tap the floor, getting a little lower.

Are you breathing? You're breathing. Awesome. Good, let's go. 4 more.

You got it. 3 more. Come on, 2 more. Good. grab a weight, grab a lighter weight.

We're just gonna put some weight into your hands, halos. We did this in one of the other slow and strongs. Half a squat, so you bring it to your hip, halo around your head, back and shoulders. Half a squat, halo around. Good, breathe.

Love it. OK, now we start talking to ourselves. Yes, we can, right? Yes we can. Sam and I were looking at these heavyweights today and we were going.

01 of those days. It'll feel better after. One more on this side. Excellent. Put him down.

OK, starting to feel good. How about you? Feeling good? Couple jumping jacks? Yeah?

All right, let's do it. Here we go. Right here. Right there. Good.

Awesome. Just a few more, 43, skip in place. Skip. Push up your toe. Just get up off the ground.

Good. Let's go for 43 jumping jacks. Here we go for 432, skip. Here we go, 432, jumping jacks. 432, skip.

Here we go. One more set. Let's do it. 432, come on, 432, we got it. OK, just wanted to get the heart rate up just a little bit.

We love it we love it. OK, I'm a water drinker today. Oh. OK, if you've done the other slow and strong, we have 4 exercises in each block. We do each block 3 times.

OK, 40 seconds of work, 20 seconds of rest. It's gonna move. Yeah, for sure. OK, so we're gonna start with a lot of legs and back and a little shoulder in the first block. Pick your weight accordingly.

Sam and I, you going 20. Yeah, I forgot what we She's like in a trance. Where are we? I needed you to tell me what the first move was. OK, so we're gonna cross behind.

Put that weight in your right hand. We're going to cross behind, so you're coming all the way down. Now notice on Sam and I, we both often to stick our opposite hand out for counter. Balance, yep, because you're using a lot of hidden core muscles when you're only holding one weight then we're gonna come into a staggered stance, deadlift nice long spine double row stand back up cross behind staggered stances, deadlift double row. You got it.

All right, now each work we're doing things 3 times, so you'll get the move as we keep going. Are you ready, girl? Alrighty. Alright, here we go. 321 cross behind.

Stagger and deadlift, double rope. We're gonna keep it nice and slow so that you can get full range of motion. Pull that heavy weight up. Nice deep cross behind. tip it over, bam bam, yeah, you got it.

In that hip hip hinge, really keep those abdominal muscles tight, right? Yup. Good. Woo, baby, come on. We've got it.

One more. Right here, we're going into a side lunge, you're gonna keep that weight in the right hand. Oh man, nice. OK, so side lunge on the right, we're gonna do a row down low. We're gonna rack and we're gonna bus.

Holy bananas. All right, ready? 321. Nice deep side lunge, one big row. Now find your balance here.

Oh, I don't know what's with my balance today. That took me a second. That's OK. Find your balance right there. It's OK if it takes a second to find that balance, big row.

Right there Big row. I don't know what it is on this leg today. I'm falling over. Right there. Sam, we were laughing in the first slow and strong that we weren't talking because.

It's heavy, it's heavy done if we're quiet, it's because it's heavy. Yeah, OK, still holding that weight. Oh, that right arm. You're gonna front squat right here. So get it here front squat, reverse lunge, 3 pulses, racket again we're sneaking in that bicep 321 front squat.

Then drop the weight 321, bracket front squat. Drop it. 321, bracket. Yeah. Hello.

Oh, we've got it. Ah, Bree. Nice. That little sneaky bicep, come on. Keep getting the oxygen to the working muscles.

You've got this. 321. OK, I don't know about you. My right arm is, yeah, every time you toss the next move is, I switch to the other side. I'm just holding it with the other arm.

OK, 3 squats, 3 overhead presses. So 3 full squats, 3 of roses. Go. 1. 2 3.

Now take it out. 1, so we got our elbow out to the side for a. It's a little harder of an overhead press. I'm gonna show you one. 2 3, you could keep your elbow forward like this and add bicep, a little easier on the shoulder, but both of them are brutal.

Yeah, yes. Come on, 3. 2 One 3 2, I don't know about you. I'm struggling. 1, Sam's like, yep, struggle bus.

Come on, done. Oh, thank goodness. All right, we're going to the left side, girl. Sounds good. Those ones are tough to hang on to.

I know, grip strength. Here we go. We start in 5. Remember cross behind lunge, hip hinge, deadlift, double row, 321. Cross behind all the way down, hip hinge, double row.

So you're really loading this supporting leg right there. Oh baby, turn that car on. Uh-huh. We got it, yep. Woo.

It's hard for me to get a woo out today with my hoarse voice. I need your voice to come back, right? Come on, right there. Let's go. And you got it.

Come on. We've got it. Oh, done. OK, sidelines. She wasn't watching the sidelines.

Sam, you're not supposed to tell. I like, where's the side row balance and press. OK not balance. 321. Side lunge row.

I'm better balanced on this leg. It's just interesting, isn't it? Do you have that? Mine's the other side, OK, because you're a dancer. Is that the leg you always stand on.

So Pretty opposite for most people. Yup. So this is my right leg and I just have better balance. Yep, come on. Slow it down.

Full range of motion. If you are fatiguing, yay you struggle is real. We feel it, believe me, we do. Heck yeah, right? Oh, done.

OK, one front spot. 3 pulse lunges. Here we go. We have 876, get that weight ready. Awesome.

And let's go. 1 front squat. Drop it. 3 pulse lunges. Oh, hello legs.

3. One Oh yeah, come on, stay with us at home. You got it. Come on. Yes, we can, Sam.

Yup. Yes, we're here to motivate you. We're here to motivate each other. Keep it coming. You wouldn't do this by yourself I don't.

If you didn't have us, come on, 32, this is it. OK. 3 squats and an overhead press. The grip, the grip is real. OK.

3 squats, 3 overhead presses. Here we go. 321, full squat. 1. To 3 bracket.

Now turn that elbow out if it feels OK. One 2, you got it baby, you got it all the way. To Uh, yes, keep that core strong. We're sneaking core in this entire workout when you only work one side of the body, your body has to grip to stay balanced. Holy bananas, this is getting heavy.

Oh yeah, baby, come on, let's go. We're gonna finish it. We're gonna finish it. Alright, here we go. 3.

2, put that sucker down. Here's the good news. Round 3. We get to split the differences. Yep.

All right, we start with that cross behind. It's only 20 seconds each side. You got it. He You ready? Here we go, behind hip hinge, abs tight, double rope.

Nice. Cross me. Hip hit. Keep it nice, slow and steady. You got it.

Right there And switch sides. Lucky us, oh, OK. Come on. Quick little pass of the weight, right, right into it. Ah, come on team, bro, use those back muscles.

Keep your abs tight. Come on baby. All the way you got it, finish it. Oh. Done.

Side lus, we'll go back to the right hand. OK. Side lunge, balance overhead press, add that little row. 321, catch your breath. Side lunge, row, balance.

Trust So Oh yeah. Come on. Whoa baby. Drive off that heel. Oh.

That's my hard side. Come on, we got it. We got it. We got it. Last one right there.

Press it. Switch sides. Go. Whoa, I forgot the row. I was gonna say, whoa, you did that real fast.

Thank you. I'm gonna slow it down. That's how fast you're moving. Oh man, we've got this. Come on team.

One more. Come on, do it. You got it. Oh, there it is. Nice work.

OK, 3 squats, yep, 3 overheads. OK. Right time. Man, Your heart rate is probably like a zone 2, but just steady and keeping those muscles working. Go 3.

2 all the way down. 1 rack that way. Take the elbow out if you can traditional overhead press. See how it feels. You can even bend a little bit in your knees, add a little dip drive to try to give yourself some power.

So if you need to add a little power, you can bend those knees. That's up to you. You got it. All right, switch sides. Whoops, sorry, say by the timer.

right squat there. Just one baby squat, 3. 2 One Come on. You got it all the way. 2, and there it is.

OK. That, my friends was block 1. Am I right? Yeah, yeah, no, did we do the lunges? Um, oh my God, did we skip the lunch?

Yeah, I was like, oh my gosh, here we go, you guys, Freudian slip, you know me. I was like trying to get through it. Let's go back to it 321. Let's go. Sam's looking at my notes and she's going something felt too good about block one.

I did. I was like, is that really the last one? It was. We're just doing a different order for fun. We like it.

I think I was just trying to skip the legs. Yeah, for sure. Oh, I feel like you're team upper body. Oh heck yes. Oh heck yes, and switch sides.

Here we go, ready? But it's good for me. I've been doing a little more lower body with heavier weights, again slowing it down. And it's been good. Maybe she'll be team uh lower body someday.

Woo, yeah, right, come on and done. Now we're done. Now we're done. OK, yeah, that just felt too good to get to it. I was like something feels a little off.

I love it. Thank you, Sam. You're welcome. OK, block 2. Let's go team.

We got lots of spots and lunges today. So right arm is going to squat. Pivot is mood 2. Press is moved 3. You're pressing out instead of totally up, you're pressing out squat, pivot press.

Then we have a burpee in this block. She threw it in there, people. We have a push up in this block. The block 2 is like get the burpee get it out of the way. Yeah, out of the way.

OK, 40 seconds of work, 20 seconds of breath. Pick up your heavy weight. Are you ready? Here we go. Sam's ready.

Are you sticking with your 20? The only because you are? OK. See, that's what's so great about having each other. Here we go, squat, pivot, press.

Squat, pivot. So you go just slightly forward. Squat, pivot. We can slow down a little bit. The press is getting rough for me.

How about you? The shoulder queen is back. Oh man, I'm not kidding. This is getting really difficult for me. You got to talk to yourself.

If it's getting difficult for you, yeah you. If it's too much, drop down. It's not a big deal. Ah Hm, and there it is holy bananas, what's that timer? I know.

Well, 40 seconds. OK, so burpee around your weight, pick it up, squat high pull. As a matter of fact, keep it this way. You're right, Sam. Ready and here we go.

So it's down and back. Now when you're in a squat, pick it up high pulse, stay on the right side down, out and back squat. High We're just staying on that one side. This does not have to be fast. Remember, slow and strong, but you get that full burpee, planks to squat.

Pick it up, baby. Oh, Trying to find a pace that you can maintain. Come on. You got that low impact girl. I got your low impact.

And if you're someone that can't go to your wrist, just stay doing the high pull, pull. Uh, black options push up. OK, you can drop to your knees. There's no shame in the modify game. We're gonna do a full push up and then we're gonna move the weight behind the wrist.

So when you move that weight, when you reach across, you are using your pectorals. OK team, you ready? 321 full push up all the way down and up, move the weight. Full push up Move the weight. Now pick that weight up off the ground.

Instead of just sliding it, pick it up. I was just about to say that Chris, right? The goal is not just slide it across the floor. You actually have to use those muscles to pick it up. Now I'm going pretty slow, but I'm trying to stay on my knees, I mean my toes.

I want to be on my knees. And done. I'm not kidding. This is hard. OK, so 3 chest presses on your right arm.

One overhead pull with both arms because I don't want you to dislocate your shoulder. All right, everybody get their ponytail in the right spot. All right. It's like you have to lay on it. Blue Bridge.

Ready, let's go. 3. 2, push that heavy weight up. 1, hold your glute bridge, 2 hands, overhead pull. Here we go.

3 chest presses. 2 chest presses, abs are tight. 1 overhead pull. Let's go, team. Come on.

3. 2, come on, holy bananas, I'm feeling this. Yep, feeling strong though. Good, I love that jam. We have to remind ourselves that, right?

Yep. Oh. Yikes. And done. Did I do our 4 minutes OK.

Sam's my honesty. I got a lot to think about honesty officer. She makes sure I don't skip any. We can hold you accountable. OK, round 2 squat pivot press.

Let's go. 321. Here we go. That was 20 seconds of us pivot press. Yeah squat.

Right away she gives a yuck. I love it. I think this is my least favorite movie so far because it's hard, hard. Different planes of motion, so important. Oh my gosh, OK, I'm struggling.

How about you? I'm getting really ugly. I kind of wish I wasn't being filmed right now. If you have to scrunch your face, right, you can. I'm scrunching.

I am dying. Can we do one more? Yeah, let's do it. Let's do it. Hm, you gotta break it down to build it up, my friends.

If that was difficult. It was hard for us too, right? Burpee Hepo. We have 10 seconds. Get ready.

I'm gonna go really slow. Just slow and steady wins the race, you guys. Keep that pace. 321. Here we go.

Down back, squat, all the way up. Hold it up at the top for a second, like, bam, I did it right there ring the bell at the top, right? Holy cow, breathe, come on baby. You got it. Come on, we are here with you.

You can do right overhead. We are getting stronger. We want to keep muscle as we get older and it does get a little harder, but it's not impossible. You have to have the mindset and the motivation done. Oh gosh, push ups.

Whose idea was it to put the burpee and the push ups next to each other? I think her first name starts with a C. Yeah, right? OK, catching my breath again. It's not like your heart rate's out of control, but you've got a steady heart rate steady heart rate 3 you're sitting on the couch.

Don't even mention that. I'm gonna, I want to do that. Does that sound a little better? No. Pick it up.

Come on. Push-ups on your toes, you guys, it's hard. Now you've got your elbows back using more triceps to protect your shoulder. Pick that weight all the way up. Squeeze your gloves to help you out.

Come on, I'm really slowing down. That's OK. Uh, because I'm shaking. I don't know about anybody else. Oh, and done.

I was literally shaking noodles. If you get to that point, that's what we're trying to do and sometimes people are afraid of muscle fatigue, right? Because it's like kind of scary. We can do it. Get your ponytail in the right spot, my friends.

All right, here we go in 4 lu bridge, 32, here we go. 3 single arm chest presses. You gotta keep that core nice and tight, rip the weight with two hands, overhead press, so we don't rip our shoulder. Out of its socket here we go. OK, thank you for letting us do that.

Yeah, single arm overhead press. I'm not sure that's a smart exercise, so that's why I want you to put that other hand there. 321, grip it overhead press. Keep that bridge up. We got a lot to think about in this exercise.

Lots of compound moves today. Now my legs are shaking. What the heck? Holy bananas. Come on team.

321. Last overhead, you've got this, you've got this, and there it is. Oh. Oh, OK, good news, Sam. Split the difference, round 33.

OK, here we go, team. Get ready. Squat pivot, press 321. Here we go. Squat, pivot, press.

Come on. Bre Oh, you gotta think about it, right? Yep. Love that sneaky core. One more on this side.

Come on, you've got this. Oh jeez Louise. I'm telling you this is not my favorite one. Honesty is often. Let's go squat.

It's only because it's kicking my butt. That's why. Come on. Uh Merry loves company, right? That's how we do this together.

Oh, it's done. OK, now, Stay on the right hand and your burpee high pull, and then we'll switch. We've got 8 seconds. Oh, baby. Here it comes.

321. Let's go. Slow, uh, full, high pull. Bam. Sam, we have used the 20 pounder, the whole workout.

I'm really proud of us. That's amazing. We put the other weights there as security blankets. Hey, sometimes you need them, sometimes we need them. And there's nothing wrong with it.

If you fatigue, switch hands now. It's not a big deal. That means you're working hard. Fatigue is our goal, yup. Well, and you never know.

Every day looks different. Yes, so depending on what you did yesterday, maybe 2 days ago, right? Did you get enough sleep? It all plays plays a huge part. Yeah, I'm glad you mentioned that Sleep if you have a hard night's sleep, sleep, it's gonna be hard to lift heavy the next day, especially as you get older.

OK, set of pushups and I'm so happy. All right, here we go. I'm gonna do my best team. I might go really slow. 321.

Do your best, forget the rest. Let's go talk to ourselves during this last round. I'm trying to get chest to the floor. A full range of motion is better than range of motion exactly because you're gonna use more muscle, break down more muscle fibers for the chance to build it up. So if you need to drop down to your knees, I got you on your knees for a full range of motion.

That's OK. Sam's all happy over there. I'm loving it. I'm freaking out. I'm I'm freaking out over here.

I can do one more. How about you? Yes, you can. There it is. I'm not kidding.

That crushed me. That crushed me. OK, let's go. Just presses my friends. 3 on the right.

I'll tell you when to switch hands. We start. Get your good bridge in 3. 1, let's go. 3 presses, 2.

1, grip it overhead pull. Let's do it again. 3 presses up. One more up one more. Up over at pull.

Let's go for 3 on each arm, OK? So here we go. Here's the 3rd 1. Freeze And overhead pull. OK, we're gonna switch arms.

You ready, Sam? Got it. Here we go, lower, lift, lower, lift, lower, lift overhead pull. Come on team. Keep squeezing those glutes.

Oh yes, come on, breathe, exhale your air. We have 1 more. Here we go. Lower press, lower, press. Come on team.

Oh, overhead pull and that my friends was block All right, that wasn't so bad. No, what do you think? Um, we're doing pretty good so far my least favorite. She said it's not so bad, not so bad. I don't know, we'll see about this last one, you know.

Again, strength training, people always think like, well, I'm not as sweaty as I am with cardio. That's OK. Cardio is like you get paid right away. You get paid that day. Strength is you get paid later.

So you are going to have exercise post oxygen consumption for hours. You're also gonna build muscle which burns more calories throughout the day, throughout your life, and you'll have more strength. Your joints will be healthier, everything, there's so many good reasons. OK, so people just don't like to put in the strength time, but it's a it's so hard, it's a lot of work. It's a lot of work.

OK, single arm. This is our one single muscle exercise single arm biceps. So we're just gonna bang it out, then we're gonna go right into a staggered squat. So we're gonna come all the way down into that staggered squat curl in a hammer, come up and lower it. OK, and then the other two exercises we got it we got it all right this is block 3 my friends.

This is the big one here we go pick up your heavy weight because you can. That's the only reason you need it. And if you have to drop down, no shame in the modified gig 32, it's a regular curl here we go up on 1 down for control it up. Now if your weight is super heavy, you can do this. You can give it a little help on the way up and then this is where you get the gain.

This is the lengthening of the muscle, the eccentric. This is where you get the gain. So you just go nice and slow. Come on, baby. Oh my heavens.

It's weird not having one in the other hand. It kind of. And really heavy too. Oh, we've got this one more, one more. Come on, come on, come on, come on.

You did it. Give that arm a break. OK, staggered stance, bicep curl, hammer curl. Get to the top and then we lower it slow again because the lengthening of the muscles where we get the game in 43 staggered, so we're gonna really go into this leg. Ready, let's go.

It's all the way down. Now get down now, curl it up, stand and then lower 321, all the way down, curl, stand. 321. I kind of like this kind of was the key word there. I kind of hate it too.

Well, you, you also, uh, you wrote this work out whoops, I skipped that. I skipped that. I just stood up. She's like, I'm standing up. Your legs have to load at the bottom.

So you're doing that hammer crawl that's it's a it's a freaky feeling right here. You load, boom. Right there. And done. OK.

What's next? Well, that's a good question. Same arm side plank. So forearm, we're in a side plank lift and lower and then we're gonna lift and lower the leg. Now this is a ton of hip outer glute thigh, so get ready.

You're gonna feel it. 321. Let's go. I have my top leg in front of my bottom leg. What are you doing?

Are you stacking or? I've got one knee down just to show that modification. That's a good idea. Yeah, all the way up, all the way down. Here we go, team.

Oh, now we have a heavy weight. Keep going, Sam. Yep, we have a heavy weight, so I want to show you guys something. When you lift that weight up, do not let it go ahead it down. Do not let it come behind you.

You keep steady in that rotator cuff. She is straight to the air perpendicular because you don't want to rip that rotator cuff. You gotta be really careful. 321, and done. We're going to a single arm skull crusher now.

Sam and I talked about this. We did for a couple of minutes. That's a really hard exercise. You're probably gonna drop down. Sam, what did you say you were going to use?

I got to use 12. OK, I'm gonna try the 17.5, but we'll see what happens. So we're gonna take our opposite leg, lower and lift with a single arm skull crusher ready, which arm are you using, Sam? The same one as you? OK, ready, let's go down up.

Now I'm trying to keep my elbow steady and I'm sorry, my shoulder steady and move from my elbow. Yep, I'm going super slow, but oh my gosh, I've got it. I've got it. How about you? I got it.

Oh yeah, baby. Now opposite leg is lifting and lowering core is connected. I like this. Heck yeah. Maybe we'll put this in another workout, Sam.

Let's do it. What's the next one? Oh gosh, done. OK, that was not so bad. No.

All right, other arm, my friends. Little bicep tricep action. yep, saved the best for last. I always feel like if you can get through shoulders, if you can get through chest, I don't mind bicep triceps love a good bicep. I do.

We do. No, I. If people could hear us talking, they'd be like, what's wrong with those girls? OK, here we go. 321, lift it nice, slow, slow, slow.

So we're trying not to swing, no momentum. It is all bicep. Now also, I'm sure you're feeling your forearm, yeah, from block. I feel like block one. That was when I first started feeling, yeah, right.

032, we're going for that slow lengthening of the Maso belly. Hm, 321. Mm sorry, I'm crunching my face. Done. OK, give that arm a little rest because we're going to the stagger stances.

Load the legs at the bottom like Sam said. Yep, give me that good pump in the um hammer curl. OK, you ready? You ready in 432. All right, so get down here now load, curl, stand Lo, curl, stand.

123, load, curl. Stand. Oh, we got it. your core. Oh, Lordy.

Oh. Come on. Free friends. Let's go load, ah. Come on, it helps to grunt.

Yeah This is it. Done, side plank. OK. Yowza. Here we go, team.

Come on, keeping my mouth clean today. No dirty mouse. Here we go and lift, lift. Remember about your rotator cuff lower. You gotta keep it perpendicular to the floor, lift.

Right there. You got it. Lift. Come on, baby. Heck yes.

You feel that side body slipped away from the floor. Come on. Oh yes you can team. Yes, you can make it happen. Let's go.

Uh, and done. Skull crusher. OK, dropping down. All right, use the other hand, use the other hand, right? Yup, here we go, position your body.

You've got 54, opposite leg is also in the air. Ready. Let's go. Lower both arm and leg lift. Lower lift.

Try to keep that arm perpendicular. To the floor. Oh my gosh, fatigue is serious today. Come on. Come on team.

Come on, we can do hard things. We can. It doesn't matter your age. You work to your ability. Come on, come on.

You got it. I can't throw any woos in today because my voice too hoarse. It crackles. You guys are gonna Sam, you have to woo for me. Woo.

Thank you. Got you right there. So, OK, I got good news. We have one more round, one more round, right, that's it. And we, we get to split the difference.

Right and left. Unilateral almost complete, my friends. Here we go. OK, so, uh, let's see if we've done the biceps so far with the 20, we we're sticking, we're sticking. Who are you?

OK, here we go. 321, let's go up. Breathe. This is our only single muscle group exercise today. It is.

She threw on a lot of compounds. Great Slow, slow, slow. Other side, ready, switch hands. Heck yeah. Right there, no swinging.

All bicep friends, breathe. Love it. Aha. Feeling it. Come on.

All the way. All right, you've got this. And done. OK, stagger baby. Here we go.

Back to that right hand. Load the legs, curl at the bottom. 5432. All right team, let's go. Low, curl.

And slow lower. So good, so good. Oh my gosh, team. Oh. I got good news.

Let's do it. Just in time. Just in time. A little staggered squat, you know, you feel it. Also, how many times during the day do you do this move in your house where you come down like this, right?

Pick it up, one leg behind you, right? Very functional, one more. Is it all of Roxy's toys that you do that with? Yeah, right. And when my kids were little, I was constantly picking up little toddler toys.

OK, done. Oh, side plank skull crusher. We're in it to win it. We're in it to win it. Let's go lift.

Slow and controlled lower if you have a heavy weight in your hands, this is an exercise where you wanna make sure you are not putting your shoulder in harm's in harm's way. You've gotta be really smart about lifting and lowering it. One more thing. 30, holy core, you've got your body off the ground, yup. Here we go.

32, go. I feel it everywhere. I was gonna say outer glute, outer hip. The supporting side lifting you away from the floor. You got those shoulders Chris.

Oh my gosh, even the supporting shoulder. Last one, last one, go, go. Oh All right team, big finish. Skull crusher, grab the right weight. All right, we got this.

All right, here we go, team. 3. All right, 21, opposite leg is up in the air. Let's go. This is it, Tim.

Let's go. You don't have any surprises for us, do you? Oh gosh, no. Just making sure. Sam's like, don't you dare pull something out.

I was really hoping. One more on this side, one more on this side. Come on baby. Come on, come on, come on. Awesome other side.

Are you ready? Yup, here we go. Oh. So good team, so proud of you today. Ah, come on baby, let's go.

2 more, make it happen slow and then press it up 1 more. And you, my friends, have completed slow and strong #5. Bam. Well, I was thinking about it. Oh my gosh, how do you feel?

Strong. Yeah, that was a good answer. Hey, I'm a little sweaty. My hair is wet. Oh no.

OK, he's actually sweating. It's all good. So these heavy strength workouts are different. They're not, I think a lot of times people, I mean myself included, I love that like cardio sweat, but just think of cardio sweat. You get paid today.

Strength training, you, you get paid later, later, yeah, with, with the uh delayed onto muscle soreness too, yeah. Did you have to mention that? We don't people know. So for a lot of people, now, by the way, right here we're stretching our hamstrings, our sacrum, and our low back. Um, for a lot of people they feel the soreness like a full 24 to 48 hours later.

So if you do need to take a day off, do it. That's fine. Oh baby, sit up tall, feel it in that hip and glute and twist through your back feels really nice. But yeah, it's, it's OK and muscle is the secret to metabolism. Muscle is where glucose and insulin are regulated muscles will keep you strong and capable in old age.

Joint health is everything. When your joints are stiff and sore, you look older, don't you? You know, you wanna be able to move, you want to be able to feel good right here, right there. I just spent several days with my granddaughter turning 4 in a month. Let me tell you, you gotta be nimble.

You do. I was climbing on these plates like playground, yeah, yeah, and I'm like, thank goodness I work out. Oh yeah. All right, get your quad, get your knee, get your hip flexor. That's why I like to be the fun aunt because I play with all the kids.

Hey, you play with the kids. I go, because they're not mine, so I can give them back at the end of the day. I have more energy because you can do it. The only thing I'm not big on spinning in circles. Like that one, yeah, like things that spin in circles fast, forget it.

You're like you're on your own on that one. After having babies, spinning makes me literally sick. Oh, right there. So good, my friends. I'm so proud of you.

If you are enjoying using heavier weights, check out slow and Strong 1 through 4. So this is our 5th 1. And of course we have other um workouts where you can pick up heavy weights. The key is when you're lifting heavy for most of us we have to lift a little slower because we need to be really careful with our range of motion and you just can't pick up a 20 pound weight and throw it around like you can a 12 pound that would not be very healthy. So variety is the spice of life.

That's why, I mean, Sam and I too, like, I like to do some weight workouts that are like a lower weight throughout the week. I like to get in at least like two really heavy sessions. So do your thing, my friends. Oh, good. That feels good.

Let's stretch our shoulders because that sounds like no doubt we did a lot of overhead presses. Oh, just nice unreleased. Thank you for joining us today. Um, good. And how about just a little tricep section?

And then we'll end with our favorite yogi squat to fold and fold. Notice how I said it was our favorite. It is, is it? Yeah, you got hips and hamstrings. My two favorites.

OK, good. I knew Sam likes this. The question is who at home? Do you like this? This is so good for your hip health.

Work on this. I was actually working with someone this weekend who said I can't do this. And so I said, OK, here's what because without anything to help you, if you hold on to something in front of you like a table or a chair, then you can lean back into your heels and you can start to get that range of motion in your hips. Pretty soon you won't need to hold on to me. All right, forward, fold right there.

Oh beautiful. Feels a lot better than at the beginning. Seriously. We're gonna roll up one vertebrae at a time, stack them up nice and tall. As my granddaughter says, are you proud of me, Coco?

She says that everything she does, she says, are you proud of me, Coco? I'm always like, Yes, I am. I am proud of you. You did a great job today. Congratulations.

Thanks for joining us. Thank you, Sam. thank you. All right, we'll see you in the next workout.