GOLD Slow and Strong 8 Unilateral

Hey, hey, Get Healthy UTTV family. Welcome. Thank you so much for joining us. My name is Patty K. And I've got Shannon with me today.

Hey, hey, girlie. And we are here to bring you No Jumping Tabata number 11, you guys. This is such- Whoo such a fan favorite for sure. Yes. 20 seconds on, 10 seconds off.

I've got about six rounds we're gonna do. We have a very, very, very tight agenda. I wanna get all our stuff in today. So we have a quick warm up, we'll have a quick stretch at the end. If you need to take a little more time at the end, please do so.

Grabbing weights. So I am gonna push that heart rate a little bit more through the weights today. So I'm gonna challenge you to go a little bit heavier if you can, knowing it's 20 seconds, right? We got a 10-second transition. Let's be real, it's not a rest.

Yeah, it's not really, yeah. right. And so I want you to push yourself a little bit more with those weights if you can. Yep. And we're also gonna need a towel today.

So you've got a towel, you've got your weights, you've got a mat. We're gonna be We will be going down to the mat. And that is it, my friends. So I'm gonna get my timer started, 'cause I've got this sucker right down to where we need to be today. Oh, yes.

Dialed in. Let's go. Inhale, reach to the sky. Exhale, reach and stretch. Good.

Do it again. Inhale up. Exhale, press. Good. Two more.

Whoo. One more. Now we're gonna take a nice, flat back. Drop it down and roll it all the way up. Good.

Do it again. Nice, flat back down. Roll it all the way up. Two more. Beautiful.

One more. I love a good Tabata workout, you guys. Rolling out your shoulders up and around. It's just a different mindset too, right? Like, 20 seconds?

You got this. You can do that, right. Let's take that right arm and just circle down and around, warming up through your shoulder joint. Good. We got one more here.

Let's take our left arm down and around. Yes, team. How's our bodies feeling today? How's your sleep been? How's your water?

Where's your stress? How's your diet, right? All these things. Two more. Come right into play.

Let's go ahead now and just tap it out, right, left. Let's go. Bend your knees. Give me a little bit of that level change through your body. Start to climb on that heart rate.

Give me a little rotation. Yes. Reach up over your head. Reach. Little side body stretch.

We've got squats today. We have lateral lunges. We have pushups. We have rows. Come on.

Everything, right? Four, three, two, hold it wide. Inhale up. Flat back. Let's drop down.

Whoo-hoo, hello. Oh, yes. Release the crown of your head down. Give your head a little shake yes or no. Walking over to the right side.

Hold it. Beautiful. Center it up. Let's walk over to your left side. Hold it.

Center it up. Now I'm gonna have you just walk your hands to the right, quarter turn your body, shimmy your left leg back, and just drop into your hip. Let's bring that right arm to the sky. Circle out. Good.

Let's go ahead now and center it up. Walk, walk, walk over. Drop low, reach to the sky. Circle out. And center it up.

Hold it right here. Pop in your heels. Drop out your toes. Drop your booty, lift your chest, little yoga squat here. Love it.

We're gonna start out with one heavy weight, guys. Lateral lunges. One heavy weight. Three, two, kick out your heels and stack your body all the way up. Rolling out your shoulders.

Heel-toe your feet back together. Couple little knee tucks. Little booty stretch. Yes. Good.

Let's go ahead now. Let's grab hold of your weight in your left hand. We're gonna go right into We are on, you guys. So lateral lunge, lunge, push away. Let's go.

20 seconds here. Push. Sink it. Push it. Yes, nice, flat back.

Stick your booty back. Drop your ribcage to your quad there. Three, two, one. Good. Now you got a little rest.

We're gonna rack our weight. We're gonna go into a side squat. Over your head, elbow to knee. Three, two, let's go. Up, elbow, whoop, there I go.

Drop. Reach. Yes. You got it, you got it. Can we squeak one more?

Yes. Let's squeak one more in. Come on. We got it. Beautiful.

Okay, switch sides. Let's go. Right side. Three, two, one. Sink, push.

Sink, push. Nice. Flat back. Stick your booty back. Yes.

Hip hinge. Whoo. Three, two, one more, one more, one more. Awesome. Rack it up.

Bring your feet together. Three, two, let's go. Squat, reach, elbow, knee. Whoo. Nice job, team.

Get nice and low. You got it.Rest, rest, rest. Nice job. Bring that weight over to your left side. Whoo.

Whoo. That's right. Three, two, let's go. Sink it, push. I love a good lateral lunge.

Yes. Good for our brains, too. Right? And if the weight's too much, you can do it without weights. Right.

Maybe you wanna work faster, right? Maybe you're gonna add that little hop in there. Three, two, rest. Let's go. Do your time.

Three, two, let's go, team. Squat it. Reach it. Whoo. Feeling those shoulders- Yes in this double shoulder press, essentially, right?

Come on. Three, two, rest. Nice job. Whoo. Whoo-hoo, that's right.

You got this, guys. Hang in there. Three, two, hit it. Push away. Sink it.

Love it. Three, two, one. Nice job. Here we go. Last time, I think.

Okay. I think. My timer will tell me in three, two, let's go. I think you're right, PK. I know.

I always get a little confused on these. Well, that's a lot going on. Hard to track them. Whoo. Good.

Three, two, one. Nice job, you guys. All right, 40 second rest. Nice. Love that.

Block one, done. Check it off. Moving on, block two. Okay. We're gonna grab our mat.

We have pushups, and then we're gonna kneel. Shannon's gonna stand. Curl press, single arm. Single arm, so I want you to go heavy. We have one pushup, one row, one row.

One pushup, one row, one row. Yes. And then we're on our knees with that single arm curl press. A little more shoulder press. Let's go.

Three, two, we're on. Let's go. One pushup, row, row. Good. Let's go, team.

And remember, you can be on your knees or your toes. Yep. Give you a little combination. Three, two, rest. I'm gonna stay on my knees here.

We're single arming it, so I do want you to go heavy if you can. Yes. Three, two, hammer, push. Good, here we go. Whoo.

So on our knees, you guys, we're just taking our legs out of the equation, right? Making it a little more challenging. Challenging you to go heavy. Right. Single arm, it's always a nice opportunity to maybe try to push on those weights if you can.

Love it. Three Oh, we're resting. Yep. You're right. Thanks, Shannon.

Yep, I got you. I got you, PK. Just wanted to keep going. Three, two, but we gotta go. Sorry, team.

That was my fault. Come on. She was liking that exercise. Whoo. Yes.

Come on. Let's go. Whoo. Yes. Team.

Three, two, one. Nice job. Beautiful. On your knees. Come on.

And I'm just coming up off my knees. That's all right. Abs are tight. Three, two, one. Let's go.

Curl, push. Yes. You got it. Whoo. Smiling through it.

Come on. Make sure you're breathing. Three, two, one, done. There. Down we go.

Nailed it. Come on, team. Whoo. One big old pushup, two rows, and we're on. Let's go.

Take it down, up. Row. On that row, you guys, bringing your weight to your hip bone. Yes. Yep.

Come on. I love it. Three, two, one. Nice job, team. Here we are.

Abs are tight. Yes. Tuck that booty under just slightly. Three, two, let's go. Whoo.

Yes, you got it. Yes, yes, yes. Triceps. Good. Yes, triceps and shoulders.

Come on, team. Three, two, one, done. Yes, nice job. Beautiful. Down we go.

Whoo. Three, two, we're on. Row, row, row. Whoo. Keep breathing.

Come on. Time is long. Abs are nice and tight. Whoo. Come on.

Three, two, one. Nice-Nice job, team. Yes. Strong and steady. If you have lighter weights, maybe you're doing both arms, right?

You probably already figured that out, though. Right? You're like, "Katie, I'm way ahead of you." Let's go. Three, two, one. Rest.

Nice job, you guys. Woo! All right, that was block B. Yes, block B. Move, then on.

B. Let's go. We can get rid of the mat. Okay. A little more shoulders.

Wow, Katie. Yeah. All right. We got a little plank launch here. Let me show you what that looks like here.

You've got your weights. Drop your booty, power away, and then you open up into your T plank. Drop your booty, power away. Let's just stay on the left side, then we'll do the right side next time. Okay.

Yes? Got it, yes. And then we're gonna stand up, tricep calf raise. Okay. Okay?

Woo! I'm gonna stay- Three- and do it on my knees two, one. Let's go. Drop it, push it, open up. Yes.

Yes, team. Come on, come on. Yes. Three. Woo!

Two. Boom. One. Nice job. Nice.

20 second rest. Yes. Woo! Gotta fix my There we go. Okay, grab one weight right here.

Three, two, bend your elbows, lift, drop, lift, drop, lift. Good. Chin is off your chest. Squeeze up. Yes.

Building in those calf raises, you guys. Super-duper important. Three, two, one. Nice job, you guys. Okay, down we go.

All right. Plank launch, T to the right. Other side, yes. Yes. We got it.

Woo! Let's go. Drop it, push it, open up. Nice. Get that booty down.

Love it, you guys. Can we squeak one more? Let's try one more. Yeah, we can. Yes, we can.

Come on, come on. Come on. Yeah. Ugh. Good.

Okay. We did it. Rest. Stand your body up. Grab those weights or one heavy weight, wherever you're at.

Three, two, we're on. Let's go. Push. Woo! She means business today.

Chin is off your chest. Woo! Feeling it. Yeah. You got it, team.

Three, two, one. Rest. Ugh. Yes. All right.

Those are creeping up. Back to the other side now. Let's go. Left side. All right.

Two. Let's go. Drop it, push it. Oops. I just wanted to see your face.

She was smiling at me. Just wanted to see your face. She smiled right at me when she looked at me, too. Woo! Always something.

Three, two, rest. Nice job, you guys. Ah. Woo. Let's go.

Drop, lift, lift. Squeeze up. Keep your ribcage stacked right over your pelvis. Woo! Yes.

Nice job, team. Woo! Three, two, rest. Yes. Awesome.

Down we go. Last set, right? Yep. Right, Kika? Yeah.

Plank launch her to the li- right, to the right, to the right. Three, let's go. One, two. Yes. I mean, you just gotta shake your head at me sometimes.

There's just so much- Right? going on. Woo! That's just the facts. Love it, you guys.

So amazing. Three, two, rest. Nice job. Boom. We got one more.

Yes. Switch sides. Or one more here. Yeah. Shannon.

You're welcome. We gotta go. Down. Luckily, I have my timer, you guys. We gotta, we gotta go.

Luckily, I have my timer. I would've been I thought we would've had a break there, so I'm always looking for breaks for you. You're so sweet. Woo! Ugh, let's do one more.

Yes. Yes, nice job. Okay. Nice. All right, now we got a break.

Now we get a break. Check it off, girl. Check it off. Yes. Okay, grab your mat.

Okay. We're going into chest flies. Yes. Love it. And then we're gonna set our weights down, and we're gonna do a little bicycle.

Okay. Single, single, and then both knees. Single, single, and then both knees in, okay? Okay. Let's start with that chest fly.

Down we go, onto our back. Three, two, we gotta go. Open fly. Now, let's just talk about this real quick. You can keep your booty on the ground.

You can bring your booty upI love that, little bridge pose. Right. You could bring your legs up to table top. You could extend your legs out, squeeze in. You got it.

Three, two, rest. Hands behind your head. Bring your head and your shoulders up. Three, two, one. We got a single, let's go.

Single, single, double. Let's go. Love that. Single. Love it.

Single, double. Let's go. Single, single, double. One more right here. Single, single, double.

Squeeze your belly. Woo. Good. Okay. Grab those weights.

I'm gonna lift my hips up. Three, two, we're on. Chest fly. Hugging that big round tree. Weights are over your chest, not your face.

Do not let the weights touch at the very, very top, right? Keep that little space. You got it, team. Yes. Three, two, one.

Good. Set your weights down, hands behind your head. Bring your head and your shoulders up off the mat. Bring your legs in nice and long. Three, two, let's go.

Single, single, double up. Single, single, double it up. Single, single, double up. One more, let's go. Single, single, double.

Ah. Squeeze. Good. But I was keeping my legs straighter up like this, Patty. Oh yeah, love that.

So that I didn't have that big of a hip extension on that. That's a great idea, you guys. Such a good idea. Three, two, we're on. We're on.

Come on. Yes. Squeeze. Woo. Woo.

Nothing like a good chest fly. I feel like a chest fly or chest press is maybe a lot of people's just favorite moves, right? Oh, it makes you feel strong, right? I know, that's why. I just think that that's why.

Come on. Keep breathing. Three, two, can you do one more? One more. Yes.

One more. Come on. Let's do it. Come on, come on, come on, come on. Squeeze out.

Love it. Nice. All right, hands behind your head. Bring your head and shoulders up. Let's go, single, single, double.

Single, single, double. Nice. Come on. You got one more for me. One more.

Yes, we do. Come on. Come on, team. Yes. Woo.

Nice job. Woo. Fabulous. Grab that weight. All right.

Three, two, let's go. Chest fly. Squeeze out. Man, there's just like, you're just constantly moving in this format. Yes.

Which I love. It's a little change of pace. And it goes by so fast. So fast. Woo.

Seven seconds- Woo to be exact. Three, two, one. Nice job. Here we go. Bring your legs up.

Single, single, double. Woo. Come on. Yes. Nice job, team.

You got it. And rest. Up we go. Nice job, you guys. That was it.

Beautiful. Woo. We're moving on. All right. Oh, yeah.

Grab You can get rid of your mat. Okay. We're going, I think we're going a little bit heavier for the weight. Okay. And then you're gonna need your towel.

Did we talk about that at the beginning of the class? No. Shoot. Okay, you guys, you need a towel. Okay.

Or you know what I used yesterday when I practiced, was my, just a little pillow. Yeah. So if you have a pillow on your couch, grab that. That actually worked really well. Okay.

Okay, let's go. We're gonna start out with our heavy weights. Okay. We got a little offset squat. Three, two, drop it.

Squeeze up, switch. Drop. Yes. Great job. Come on, team.

Yes. Three, two, rest. Rest. Grab that towel. We're doing those towel slams.

You know it, you love it. Three, two, right here. Come on. Now I'm coming up on my toes- Yes 'cause it's really no jumping, but if you wanna add that pop- Right you could. Come on.

Come on. Taking your body high to low will drive that heart rate. Three, two, one. Nice. Woo.

Pick up those heavy weights. All right. Come on, team. Love it. Rack it, asset.

Three, two, down, up, switch. Woo. Yes. Perfect pace. Love it.

Three, two, one more, one. Love it. Yes. Nice job, you guys. Grab that towel or your pillow.

Yep. Woo. And we're on, come on. Woo. Taking your body high to low is gonna drive that heart rate.

You don't even have to jump. Right. That's a beautiful thing, guys. Come on. The level change- Come on right?

Yes. Come on. Let's go. Rest. Woo.Woo.

Yep. Rack it up. Last set. Drop. Switch.

Woo. Little hammer. Love it. Nice job, you guys. You having fun?

You should be lifting heavy, too. Right. 'Cause it's not like we're doing- Rest a ton of reps. Rest. You know?

Right. 20 seconds, mentally. Yeah. You gonna need to get through. Three, two.

Come on. Yes. Come on. Big level change. Woo.

Two, rest. Nice job, guys. Woo. Yes. Rack it.

Three, two, let's go. Yes, you got it. We're almost through. Woo. Three, two, one.

Nice job, you guys. Woo. Grab that towel. Let's go. And we're on.

We're on. Come on. You got it. Come on, reach it up. Squat low.

Woo. Three, two, whoop, there we go. One, 40 seconds. Yes. 40 seconds, baby.

Woo. Nice. High five. Way to go, team. I'm dry.

Yes. One more block. Last block. We're, we're squeezing it in. The best block.

We're doing it. Your timing is impeccable right now. Thank you. It's hard to keep us on task, right? Right.

Heavy weights, heavy weights. Pull your body forward. Left arm up, hold. Right side, here we go. Three, two, hold, release.

Three, two, hold. Now you're on your own, you guys. I'm not gonna count you out. Yeah. Right, your back is flat.

And again, you see we're rowing back to our hip. Woo. Yes. Three, two, one, rest. One weight down.

Okay. Left hand on top, right hand on the bottom. Pinch it, drive it, wood chop it. Let's go. Woo.

Whoop. Boy, those shoulders. Little more shoulder. You are gonna be shredded- Little more shoulders for us today when you're done with this. Three, two, one more, one more, one more.

You got it, you got it. Come on. Boom. Rest. Grab that other weight.

Pull your body forward. Right weight up, let's go. Three, two, hold. Yes. Woo.

Heavy weights. Good form, ribcage stacked. Nice. Keeping that spine lined up. Three, two, one.

Nice job, you guys. Okay, right hand on top, left hand on bottom. All right. Three, two, chop it, drive it, press. Yes.

Woo. You got it. Come on. Three, two, one. Yes, nice job, you guys.

Woo. Grab that other weight. Woo. Bring your body forward, abs tight. Left weight up, hold.

Let's go. Three, two, hold. All right, you're on your own. Almost. Yes.

Come on. Come on. Heavy weights, challenge yourself. Woo. You can do it.

Little time under tension on that one side. Right, I love that. Right? I'm loving this. Three, two, one.

Nice job, you guys. All right, left hand on top. Three, two, one. All right, let's go, team. You got it.

Woo. Woo. Yes. Three, two, one, done. Nice.

Grab that weight. Last set. Pull your body forward. Right arm up, and we're on. Let's go.

Three, two- Woo hold. Woo. Yes. Oh, I love it, you guys. Woo.

Three, two, one. Nice job. Boom. Let's go. Beautiful.

Right hand on top, left hand below. Three, two, chop it.Push it. Woo! Big press. Come on.

Woo. Big press. Pivot your feet. Rotate through your core. Squeeze your belly.

Yep. Grip it, grip it. Grip it, grip it. Grip it, grip it. Three, two, one.

Woo. And that, my friends- Finish is no jumping tabata. You did it. 30 minutes. 11.

Right on. Woo! Unbelievable. Nice. Yes.

Okay. Roll out your shoulders. Reaching back. We did a lot of shoulders. Lot of shoulders.

Lot of shoulders. I'm glad I thought this one through. You know what, though? I love a sh- I love a- You look great. You know what?

That's the, that's what defines the rest of your arm. Right? Is how your shoulder looks, so she was thinking way ahead. I was way ahead of us. That was good.

Right here is a stretch for here with your quad. If you got a hip issue or a knee issue, just putting your foot up, propping it up behind you on a step behind you is already opening your quad. Yeah. Okay? That's so good.

I haven't been able to grab my foot in quite a while, so this is super exciting- You're back that I can do this. So she's excited. Release. Reach back. Grab hold.

And again, the same thing goes the other side. You can just prop your foot up on a stair behind you, bench. You're already stretching it out. Woo. Did you have some fun, people?

For sure. Yeah? We gotta find a little bit of joy in everything we do, right? Okay, let's bring that left arm across. Circle out your wrists for me, and then just take your focus to the left.

And open it up. Let's bring your right arm across. Circle out your wrist. Take a look to the right. And reach behind your body, interlace your fingers, open up your chest.

Soften up your knees and fold your body over. Release your head down. Release your hands down. Stay right here. Woo.

Stack your body up. Take your time. Inhale, bring your feet together. Exhale, reach and stretch. Bring your shoulders up, back, and slide into your back pockets.

Thank you so much for joining us. Thanks, everybody. Shannon. It was great. Friends.

No jumping tabata number 11. We'll see you next time. Bye bye. Thanks, everybody.