GOLD LIVE Class: Upper Body Max Out 2

Well hello there, Get Healthy UTV Squad, and welcome to Upper Body Max Out number two. I am Shelly Hawkins, one of your trainers, and I'm here with the fabulous Kate Lang. Hey everyone. Excited for this one, Shelly. Yeah, we were just discussing it.

Kate was saying, is it gonna be difficult? I don't know, maybe not, maybe, maybe not. I don't know. We are gonna go as we progress, we're gonna see how we feel. All right, upper body max out.

We're talking about large muscle groups. We're gonna fatigue the upper body. So the question you need to ask yourselves is, am I going heavy enough? Am I going slow enough to give myself that full range of motion, and do I have the necessary fuel? Make sure whatever you need to get in your body that you've fueled up and you are ready to hit hard.

Push yourselves. We're gonna take it slow today, right Kate? Yes. We're not gonna fly through the progressions, we're gonna take it slow and then we got that cardio at the end, low impact. And remember, if you are a cardio freak, you get to go at your own pace, all right?

So we're gonna start with a warmup. We've got a few sets of weights. I have got three sets. Whether I get to all three or not is another thing. Kate's got two.

She can always borrow another if she needs from me, but you do you, if you're not feeling it today, go lighter. If you're feeling like a rockstar or you're feeling like you could really push heaven and earth, go for it. All right. So let's start. Nice wide stance.

Feet hip width the part, little wider, maybe, toes turned out. Let's take a big breath in and exhale. Now your knees are soft. Make sure you incorporate that lower body, all right. So if you stand there and you're kind of just hanging out, that lower body is not engaged.

Let's give two more, team. Big breath in. And out. And a big breath in for me. Now take your hands to your quads.

Let's cat cow all the way down and bring it up, and all the way down. Extend glutes and lift, extend the glutes and lift. One more. We're gonna paddle our arms right to left. Let's go to the front.

We're swimming like the Olympic games. Yes! Oh my gosh, did you see those guys? Amazing. Gold medals, whatever they win.

You know what? I'm in awe of them. Let's go. You've got four, in three you're gonna switch direction. Let's go.

Katie Kate, backstroke, backstroke. Oh, come on. Oh, it's good. Come on, into that ball and socket. You've got four more In three, you're gonna gimme a lateral rotation, warming up the spine.

Right side, left side. Let's go. Right, left. Small rotation, push, pull. Now squeeze your glutes, engage them.

Four more. Three more. In two you're gonna gimme a squat with the shoulder pressed. Let's go, squat, lift, squat. Now you've widened your stance.

You're heavy in your heels. You are long in that kinetic chain. Long in that kinetic chain. Two more. Bring your feet hip width apart, deadlift down two and up two, down two and up two.

Two more. Then you're gonna add that walk out to the plank and a walk in. Are you ready? Let's go, Kate, take it down. Down two.

Walk it out. Walk it in and lift. Down, walk it out with control in the core. Don't forget to keep that navel engaged. Pull it to your spine and out and in and pull, one more, down and out and in.

Let's warm up the lower body. We're gonna squat. Let's go. Squat up, feet hip width apart. I love that, Katie Kate, as you open up a little wider.

Yes. These hips are tight. Four more. That's three more. Two more.

Give yourself a hug, right arm over left and open. Left over right and open. Right over left and open. Left over right. Now we we're gonna windmill, right, left.

Let's go take it around. Come on. Pull, push open into that ball and socket. Keep it coming. Four more.

Three more. Two more. Last one, step touch team, step touch. Whoa, that was my baddy. Come on, lift that.

Pull back into the chest. That transition wasn't very smooth, was it Katie Kate? It was smooth. Careful. Four more.

Four, three, in two you're gonna widen your stance. You're gonna tap it. Right, left, let's go. Right, left, right, left. Now take those arms opening into the lats.

Let's go. You've got eight, you've got six, in four you're gonna sweep the arm across your body. Let's go. Sweep, sweep, sweep. Come on.

Hold, push. Come on. Four more. Four, three, two. Back to those wide squats.

Turn up, down, up, down. Sit your seat in the chair. You're gonna give me four more I think. Four, up, In three, we're gonna get ready to start our first round. All right, you're warmed up, cardio we're gonna take it slow today.

So I want you to get a heavy set, your heavy. A medium set, your medium. Now today if you want fives and twos, that's you. That's you. I am happy you are with us and joining us.

All right, I'm gonna start heavy. I'm gonna try this. We have got a shoulder press or thrust. So what we are gonna do is we're gonna take our feet hip width apart. You're gonna rack your weights.

You're gonna sit down just a little. So you scooch back and then you're gonna gimme that little bounce. Now Kate is gonna modify. You're not gonna bounce, you're just gonna hold it and drive it. Option two, one arm at a time.

Yes. That is your first move. Heavy weights. We're gonna go heavy, light, heavy, light, cardio, stop. All right, are you ready?

Ready or not, we're coming for you. We are going in four, three, two, and one. Time and attention. Let's go, let's go, slow. I've got your time.

Don't you worry about it. It's all in front of me. I got you. So don't you worry. You just execute and deliver that workout for me.

Come on. Come on. Push, pull. Yes. Shoulders, I'm giving that little jump for that dynamic.

You don't have to jump. Come on, you've got eight seconds. Go. Go. Push four, three, two, one.

Switch to that lighter weight please. Transition time. We're going in four, three, two. Hit it. Come on.

Come on now, this should feel easy. Oh my gosh. The difference, right? Yes, you feel like a superwoman, superman here, right? Come on.

Push, pull. Heart rate will come up. Heart rate will come up. Don't be afraid of it. Come on.

Eight seconds. Whoa. Woo. You're gonna go back to heavy weights in three, two, one. Out you come heavy weights.

I'm breathless already. Here we go. Rack them. In four. Two.

Hit it, let's go. I'm gonna slow it down. Bigger weight. A lot more to compromise into that. Four.

Come on. Woo. And we stopped speaking now, right? This is where we try to catch our breath. I am.

Keep it coming. Strong until the last. Come on, eight seconds. Whew. You've got four, three, two, one.

Light weight. Take it away in four. Three. Here we go. Two.

One, let's go. Squat and lift. Squat, lift. Big range of motion. I'm feeling it, guys.

We got this though. My heart is screaming. Come on. Woo. You've got a cardio round.

Cardio next. Cardio. Come on. Keep it coming. Heavy in the heels.

Heavy in the heels. Let's go. Let's go. Eight seconds. Four, two.

Out you come. Woo. Cardio here. You got high, low jab. Right, left, high low jab, left, right.

All right, so Kate is not gonna jump. I'm gonna give it a little up higher. Are you ready? In four, three, two, one. Let's go.

Come on. High, low, high, low, high, low, high, low. Push, pull. Hop down, hop down, hop down. Now as you jump, your option is on your toes.

And just squat if you need. You don't have to jump, all right? Let's go up, down. Keep it coming. Eight, six, four, two.

Out you come. Woo. There's your first round. Sweaty Betty, yes. Burn, baby, burn.

Yes. All right, our second block. After we've had a sip of water, it's a plank with a row. You're gonna jump in. You're gonna jump back.

So basically into a bear position and then back into bag. Woo. And I'm doing the low impact, no impact. Yes. Beautiful.

all right team. My heavies. I'm going today in this progression with the twelves. All right, set yourself up. Actually I think we'll hang sideways, right Kate?

Yeah, I think so. I think we will. Everybody will see us better that way. And I'll do a kneeling beer position. Beautiful.

So full range of motion. Remember, this is not a row. You're pulling to the hip, you're gently driving down. And think about this, as you push the weight towards the ground, I don't wanna hear a clunk on the floor, all right? So you absorb.

So you pull in right, pull in left, feet forward and back. You can be on your knees as well. Option. Are you ready? Here we go, Katie Kate.

Let's go guys. In three, in two, hands under the shoulders, in one. Let's go. Row right, slow and steady and then pull in and out. Plank.

Come on. Row. Pull in, out. You're working your back team. You're working your back, you're working your core.

You are working every single master group, actually. Woo. And I changed my modification, Shelly, to be just a full plank in between. Beautiful, beautiful. But we're tightening that belly when we do it.

Yes, right, got that belly, girl. Come on. Eight seconds. Four, three, two. And one.

Switch weights, team, lighter set. I'm going now for my tens. Second. Second round in that first block. all right, here we go.

In four, three, two, hit it. Row. Now, just because the weights are lighter, I want you to slow things down and knock them here. I'm gonna go, woo, go for this now. I want you to slow it down, all right?

Keep your pace. Pull and squeeze. Come on team. Woo. Pull and squeeze.

Now I felt my body rotate there. That's not what I want. Keep it nice and tight. Hips to the floor, eight seconds. Six, four, two, out you come, wipe the sweat.

Second round, heavy weights, second round. We've got this. We so got this Katie Kate. If you need to try the plank variation, try a different thing. Do something new, right?

There it is, there it is. You can come down to your knees, you can be on your toes. You can do one and one. Your choice. I'll try the full plank this time, team.

Yeah, baby. In three, two, one, let's go. Row it and row. Pull in, out. Hold, hold.

Now try not to pop your glutes. All right, come on. Hold, hold. Row, row, hold, hold. Come on.

10 seconds. Hold and hold, hold. Eight, seven, six, five, four, three, two, one. Switch out. Woo.

Lighter weight, one more time. Hot tamale. Hot tamale, baby. Are you ready? Let's go.

Ready. Two, one, hit it. Row, slow, row, slow, in, out. Row, slow. Lightly put the weight down in, out.

We're coming up to cardio after this. For a little low intensity. Come on. So low, low intensity, high intensity, low impact by Kate. Yes ma'am.

Go. Come on, come on. You go, four, three, two, weights outta the way. Weights outta the way. Wipe that sweat, team.

You've got a plank to a burpee. Now that burpee is not a jump. That is not a jump, all right? So you're gonna take yourself down. I'm gonna use my weights for my hands.

all right, are you ready, team? Here we go, three, two, one, here it goes. Kate is gonna give you the modification. Now don't jump if you don't want to, you can just reach and you can stand. You can walk it.

You can step it. Come on Katie Kate, keep your head above your heart Woo. Let's go team, let's go. Woo. Come on.

Come on, squeeze those glutes. Push, pull, push, pull. You've got this, you've got this. Eight seconds. Come on.

Come on. Six, five, four, three, two. And one. Yay. All right, now you know we're shot or a little, little need of breath.

When I have to sit down a little, just a little, you know? It's the hands over head. It is. Gets you every time. Seriously.

And the big muscle groups, right? Yes. You don't have to be pounding or flying through the air. All right, next block. Next block.

It's a good one. It is a good one, right? Hammer curl to goalpost shoulder press. So hammer curl your palms face each other. You bring them up.

You then take those hands, you rotate, bring it up, pull down, bring it in down. So think Arnold press kind of. Yep. Right? With a bicep or a hammer curl.

That is your first heavy, light, heavy, light. You're then gonna hook, a hook, double hook squat. I'll get you through that. Katie Kate will give you those modifications. Now remember, modifications.

Actually I don't even like using that word because that means that you're having to change something cause you can't do it. You're adapting or modifying for your body, all right? What you need today, tomorrow you may be able to do wonderful things, today, maybe not. Or vice versa. You do you, all right?

Let's go Katie Kate, I'm gonna try these big ones. I'm gonna start with these twelves and see what I can do. I might have to modify or use a different option to keep my form solid, that's okay. Beautiful. And that's so often we get ask the question, but I can't.

Yes, you can, just change it. Change it to suit you. All right, team, hammer curl, shoulder press, slow and steady. Now bend your knees slightly, tuck your glutes, tight glutes. Let's go, team, push and pull and down.

So, biceps, shoulders into those lats and back. Let's go. Biceps push, as you drive that weight over your head, I want you to see them in your peripheral vision, all right? So they're not directly over your back or over your head. They're kind of over your chest.

Come on, come on. Oh, Katie Kate, woo. Come on, come on. You've got eight seconds. Let's go.

Try not to swing, I saw myself swinging there. You've got four. One more time, let's go. Time and attention. Woo.

And drop those, pick up the lighter set. One set down, one set down. You do you, all right? Be tipper the pot. Let's go, hammer, shoulder, hand down.

Oh, this I could do all day. See, it's a trick, right? Yes. Now you're at home saying hey, this is light as a feather, I can do this all day long. Right.

But is your glute engaged? Is your belly tight? There's a good question. You have to have a tight booty, right? Not only for every single thing else in life, your jeans, but also to support your core.

Tight glutes, tight and high. Come on, come on. Eight seconds. Let's go. Katie Kate, we've got this.

Challenging ourselves to change. Oh yes. Four, three, two, one, done. Pick up that heavy set. Second round.

You've gotta work to muscle fatigue, all right? It should not be easy. If it's easy, you're in the wrong weight group. All right, let's go. Hammer.

Oh, spaghetti. Spaghetti. And I'm not talking about eating, I'm talking about new arms. Come on, come on. How often do you push yourself in terms of weights?

I know that when I go to group fitness classes for the longest time I would do like, oh eight pounds. I would feel good and I'm okay with that. But try 10. Just try it once. You can always go down, right?

Right. Never start, exactly. Never start with the lighters. You've got eight seconds. Come on, seven, six, five, four, three, two, one.

Drop him. Pick up that lighter set, team. Remember your feet are hip width apart, you've got a nice stable core, all right? Let's go. This is the easy peasy one.

Come on Kate. Except right now my arms don't want to go anywhere overhead. Woo. Squeeze those glutes. My shoulder are like what's happening?

Oh, we got a lot more shoulder coming. I hate to tell you. Oh good. Yes. Come on.

Kate's like, yeah, can't wait. Yes. How to take that and spin it? We need it though. Yes, we do.

A lot of people don't know, Shelly, the shoulders are a part of your core. Of course. We need it to keep that trunk mobile and stable. Always. Four, three, two, one, drop it, mop that sweat cause sweaty Betty is making an appearance.

You've got a hook, a hook, a double hook and a squat. Says me slinging sweat at my camera guys. Not nice, right? Are you ready? Four, three, two, one.

Hook, hook, double and down. Hook, hook, double and down. Hook right, hook left, double and down. You're taking someone down. I know, I know.

Visualize, we don't want any, any anger management here, but you know what? Sometimes you just need to visualize. Come on, come on. Push, pull, hook, hook, push, pull. Eight, seven, six, five, four, three, two, one.

Woo. There it is. High five. Because we can, because we can. My goodness.

I love that I get to work out with Katie Kate, I don't see her enough. My heart is beat, beat, beating right now. Good girl. all right, our next progression team, our next progression is a clean and press. And if you are somebody that's worked out for me for maybe more than two or three days, you know the clean press is my favorite move.

My favorite move. Cause it's a whole body. It's such a powerful move. It is. All right, so.

Show us how it works. Not a hang, not a hang, all right. So this will be your hang. I just want you hinged here. You're gonna drag the weights, you're gonna lock and load slightly off the shoulders.

You're gonna drive, hello shoulders. You're gonna pull down and you're gonna release. So it's not a dead lift, it's a slight hinge. Bam. I'm gonna add that jump.

Katie Kate's gonna modify, or it's suitable, a movement suitable for her body. All right, heavy weights, team, drink of water, let's go. I don't drink so much water evers when I do the work out here. Agree, agree. all right, team.

So once again, form, feet hip width apart. Glutes, tight squeeze. I want your shoulders back. I want your chin up. I want you to engage the core, all right?

So it's slight hang, but a slight hinge rather than the hang. Are you ready? Heavy weights, two, one. Let's go, slow and steady, all right? And as you drive that weight, I want you to think about looking, seeing it in your peripheral vision.

So once again, it's not overhead, right Kate? Can you see those overhead? Yes ma'am, I can see these pink weights. Beautiful. Kate is stable, her knees are soft.

She's engaging the core. She's giving me that whole body as you lift up, keep coming, pull, squeeze. Use those legs to drive. Hold, squeeze. Keep it coming.

Come on, eight seconds. Eight, seven, six, five, four, three, two. Pick up the lighter set. Pick up the lighter set. And yes, you can use body weight.

You can just pretend you've got weights on those hands. Absolutely, or a water bottle. Yes, soup cans, I love that. Two, one, let's go, clean press and down. Maybe this is my favorite move because I do love to clean the house.

I know, I'm kind of that kind of person. Do you wanna come over to my house? Sure. I have plenty for you to do. I love that, I will be there at about two o'clock?

Yes! I will pick any time for you, Miss Shelly. If you put a Margarita at the finish line. I can do that. I'll go extra fast for you, baby girl.

Come on. And I'm not talking about pizza either. Come on, come on, come on. You've got eight seconds. Go.

Eight, seven, six, five, four, three, two, one. Heavy weights again. Heavy weights again,. Watch that sweat, ladies and gents, make sure that your weights don't slip out of your hand. Three, two, one, let's go.

Clean and press, nice. Beautiful. Drag it up the body so you've got an upright row into that medial anterior, posterior shoulder, go. My shoulders are not happy. Up, push.

How you doing, Katie Kate? I'm doing. Oh, you're doing. I'm hanging in there with you guys. I'm doing, I like that.

Go time. Eight, seven, six, five, four, three, two , one. Drop him, wipe those hands out. We got the lighter weights. One more round.

Wipe those weights off. I feel they're gonna come up my hands very fast. Are you ready? Three, two, one. Hinge, clean press.

Nice. Hinge, clean press. And as you drive overhead, I want you to think about the lat muscles. Incorporate them. I want you to drive and pull lat muscles, right.

Push and pull. Keep it coming. Drive. Oh yes, you've got this. You've got this.

Come on, come on. You've got eight, seven, six, five, four, three, two, one. My favorite move in the world, shuffle cross. Bob and weave. And you guys know I'm really good at coordination.

No, you are. I think it's just smooth sailing. I think it is in our minds a lot of the time. I'm gonna break it down first and then we're gonna add some little shishi to it. All right, there it is.

I like that. All right. Shuffle, cross, bob, weave. Shuffle, cross, bob, weave. in the opposite direction, shuffle, cross, bob, weave.

Shuffle, cross, bob, weave. Shuffle, cross, bob, and weave. Go, shuffle, cross, bob and weave. I'm gonna take it up a little. I'm gonna take it up a little, all right?

Let's go. Katie Kate, you do you, you give that modification, you show a little slower. Come on, bob and weave, shuffle, cross, bob, weave. Shuffle, cross. Go, go, go.

Come on, come on, come on. Shuffle, bam. Eight, seven, six, five, four, three, two, one. Out you come. Nice work.

Nice work. We did it. All right, water, towel. Next block. Next progression.

All right, you have got a snatch. Oh dear. Shoulders are not happy today. Now a snatch comes from the core strap assisted by their full body, all right? So right hand down, lift the weight, snatch it, and drop the weight.

That hand snatch it and drop. Heavy, light, heavy, light. Got it. Perfect. Now if you don't want to, you can- pick up weights rather, you can also just give me that virtual snatch.

And what I'm gonna do is I'm gonna add that little jump just for a heart rate response. Kate's gonna keep it grounded, all right, grounded. all right, team. Heavy, light, heavy, light. Let's go, weights on the ground.

Ooh, that was a clunk, wasn't it? All right, now Kate, let's speak to that. Beautiful. She knows her body, her right shoulder. Injury?

No, I was just lining up for heavy and light. I thought we were doing one arm at a time. We are doing one arm at a time. So heavy and then light, then heavy, then light. Beautiful, beautiful.

Ready to go. I love that. I'm thinking maybe she has a right shoulder. No. Or your camera left.

You are too cool. You are too cool for school. I gotta have two because otherwise I get confused about switching my arms across. I'm that kind of person. Are you ready, team, right, left.

Kate's gonna keep it slow, I'm gonna slow it down, but a bigger range of motion, three, two, one. Let's go. Let's go. Come on, give me that nice big sumo squat. Oh yes.

Elbow is soft, elbow is soft at the top. Come on team. Come on team. Hesitate and hold. Hesitate and hold.

Go. Come on. 10 seconds. And you've got that lighter set. Oh yes.

Go. Come on, drag it up the body. Four, three, two, one. This is where Katie Kate is too smart for me. Straight into that lighter set.

It was actually confusing in the beginning, so you were right to have it right there. Well, I thought it was only me. Nope, you were right. That's perfect. I'm going heavy, light.

We'll be okay. She's got it. Four, three, two, one, let's go. Push, pull. Now as you hinge forward, keep going, Kate, I want you to think about this.

You're not here. You are here and you are dragging, right? You are dragging up your body. Make sure that you are lifting, pulling. Let's go.

Let's go. Up and down. Come on team. Eight seconds. Seven, four, three, two, one.

Out, heavy set. Heavy set. Set it up, part right back to a little bit back. Four- back to a little bit back, normal. Back to back.

Four, three, two. Let's go, heavy set. Now if you need, take that other arm and lift it. Give yourself stability. Remember when you are working unilaterally, one side of the body gets to compensate.

Come on. Push, pull. Let's go, team. Come on, you've got eight seconds. Six, four, two, and out you come, weight to side.

Light weight. In four, in three, in two. Last round, let's go team. Right snatch and down, left snatch and down. Push, pull, push.

Come on. Now as I get tired, I started to stick my booty in the air and not squat. Don't do that, don't do that. Come on. Eight, seven, six, five, four, three, two, one.

All right team, I gotta wipe that sweat off my face. And it's not just shoulders, I mean I'm feeling it Yes, with the drive of the glute. All right, your cardio is cross to the corner, side at the top. Cross, cross, cross. So up, up, down, down, up.

All right, are you ready? In four, three, two, one. Let's go, cross, cross, jab, jab. Now swivel. Take that glute with you.

Come on, up, up, down, down. Up, up, down, down. I'm moving fast. You can modify, you can slow it down. I like this one.

Oh yes, and you know what? The choreography doesn't freak me out here unless I start flailing my arms. Come on, Katie Kate, let's go baby. Your heart rate's gonna come up. You're not jumpy jumpy.

You're moving in to that zone four. Come on. Eight, seven, six, five, four, three, two, one. Done. I beat the last guy.

How about that? Someone tell me before, those are my opponents. One, two, three, four. Kate's gonna get all of them, all of them. Take a breather, have some water.

We're moving on. We're moving on, team. No jokes, it's probably well feels like a hundred degrees, but it's actually cool in the studio. I'm not sure why we're sweating so much. Cause we're working!

Could be that big muscle group. We're with you! Yes, all right, lat raise. Oof. Lat raise, my worst.

We're gonna love it, you'll be great. There's the mindset Lat raise, flip, push, down. Now I know, I'm gonna start with gray. I'm not sure where I'm going after that. Same, I'm starting heavy, I might need to modify, because that part of my arm isn't that strong, and it's okay.

Exactly, exactly. Do you. I'd rather you do that than lose your form and then you're gonna injure yourself, all right. So you've got that lat raise with a flip and down. You've then got an uppercut form.

Boom, boom, boom. We'll get you through it, boom booms, all right. I'm gonna start with the gray. I know we're ready. Well, no, I don't know.

It's all good. All right. Let's take those arms, fingertips pointed towards each other. All right, let's go, raise, whoa, and down. There it is.

I gave you one and now we're gonna continue. I'm gonna follow into Kate. Let's go. Let raise, palm and down. Shoulders are not gonna be happy with us tomorrow.

Come on, Lats, flip, push, down. Lats, flip, push, you got this baby. Come on, come on, come on! Eight seconds. Eight, seven, six, five, four, three, two one.

Easy peasy weights. And by no means are they easy peasy. They just feel a little easier, all right, hold those weights, four, two, one. Let's go, up, push, pull, down. Now you know me, I'm a slave to the beat.

I love a good beat. But today that music is driving me, but it's not driving me to keep onto that beat, all right. I'm working at my own speed. Let's go Katie Kate, up, push, pull, down. You've got eight seconds.

Now remember, you can alternate if you want. You've got four, three, two, and one. Heavy weights. Heavy weights, second round, second round. Perfect.

Love that. Here we go. Three, two, one, hit it, team. Lats, flip the palm, flip it down and release. Lats, flip.

I want you to hesitate slightly, all right? Strength is not about speed, strength is about engaging every single muscle group that you can. Come on, up, push. You've got this, Kate, you've got this. Eight seconds.

Oh! We can do this, we're with you. Push, pull, four, three, two, one. Nicely done. Light set of weights for the win.

For the win. All right, palms face each other. Three, two, one, let's go up. Oh, I think tomorrow when I reach for my coffee in the morning, my shoulder's gonna scream at me right, up, push. That's how you know something's moving, something's amazing, right?

And I'm gonna be totally honest. I think I probably did a lot of shoulder in this workout, right? I think so. What do you think, Kate? I'm feeling like there was an emphasis.

Eight, seven, six, five, four, three, two one. Drop it team, wipe that sweat. Wipe that sweat. You have got, it's a right, it's a left, it's a right knee or for you, it's a left, it's a right, it's a left knee. All right, so I want to coach right to left.

I'm starting with your right, our left. All right, so starting slow. We've got two uppercuts, two knees. All right, so it's one, two, up, up. One, two, up, up.

One, two, up, up. Push, pull up. I'm gonna start to move now. Katie Kate is gonna keep with you. All right, come on, let's go.

Push, pull, up, you can add that jump if you wish. You can add that jump if you wish. Come on. Up, pull. Up, up.

Uppercut, uppercut. Pull pull, uppercut, uppercut. Pull, pull. You've got eight, seven, six, five, four, three, two, one. Time I love that control.

all right team, that's one. We got two more to go. That's the good news. The bad news is we have two more to go as well. You can look at it half full or half empty, your choice.

Triceps. Triceps. My favorite, my absolute favorite. So heavy weights, light weights. And then our cardio is our overhead elbow block.

And then you've got two front kicks. But we'll get you on that flip side, all right? How are we doing, Kate? Doing good. Okay, baby girl.

Doing good. All right, so heavy, light, heavy, light. Now with that kickback, you can alternate as well. I'm gonna ask you, as I always do, to hinge forward, all right? So if you're standing here and you're just kicking back, you're not working the triceps.

That is a no-no. An absolute no-no. All right, so we are here. Yes, I might turn sideways just to show. Yeah You think we should?

I thought that might be a nice thing to try. All right, let's do that. Okay. Then you get to watch my form and I get to watch your form this way. All right, beautiful.

All right, hinge forward. Now I want you to go to the corner. So think about this, instead of straight back, I want you to take them out and splay them slightly, all right? Do you feel the difference, especially in the back? Yes, I think I might have to go lighter.

That's beautiful. From the offset. And I say it's beautiful because Kate knew that that's where she was going straightaway, all right. Are you ready? Three, two, one, let's go, team, push, pull.

Now remember, it's not a resection, all right? You're tempted to use your wrists. I don't want you to, keep them long. Shoulders back, chin up, look ahead of you. Knock down, come on, push, pull and try to stop at your hips.

Try to stop at your hips. Let's go, let's go. You've got eight, you've got seven, you've got six, you've got five. Come on, four more. Three.

Two. And one. Pick up a lighter set of weights, team, lightest set of weights, my triceps are saying hello. Mine as well. How are you?

All right, hinge it forward, feet hip width a part. Let's go, team, push, pull. Remember, no momentum. No momentum. All right, keep it tight.

I like your cue too, Shelly, looking forward, now down. Yes. That is a bad habit of mine. Yes, now we're gonna watch Katie Kate before. Especially as I get tired, I tend to round down.

Exactly. When you look forward, you can't cheat. Keep that long kinetic chain, right? You don't wanna be walking round when you'll get to be my age, all hunched over. Well, I'm not 110 yet.

I'm nearly, no I'm not. Come on. Eight, seven, six, five, four, three, two, one. Switch it out, basic triceps. Basic triceps should not be easy.

Now remember, you can alternate if you need, you can do one and one, all right? Right side, left side. Here we go, hinge it for me, hit it team, push and pull. Push and pull. And as the weights get heavier, and as my arms get more and more tired, I stop talking, right?

No, seriously, this is the time my husband loves. My husband, when I'm working out at home, he knows. He knows when I'm fatiguing cause I close my mouth for a change. Come on. Push, pull, push, pull.

He's like, you really must have hit it hard today. Come on, come on. Eight, seven, six, five, four, three, two, one. Lighter set of weights for the win, last time, hinge it forward. Two, one, go.

Push, pull. Last round. I can lift these so much higher. Oh my gosh, Katie Kate, it feels like my arms are noodles. I'm alternating.

Yes, me too. Going down one, baby. Push, pull, push pull. Come on. Eight, seven, six, five, four, three, two, one.

Drop it. Oh my gosh, all right. Overhead elbow block, slow to start. So you're gonna block right, you're gonna block left, you're gonna kick right, you're gonna kick left when I wipe the sweat off me. Don't step on your weights.

Exactly, thank you. That would be fun to watch, not, all right. It would be. Seat it down, keep your base nice and tight. So right arm first, let's go.

Right, left, kick, kick. Right, left, kick, kick, right left, kick, kick, pull, pull. Oh those triceps are not happy. Up, up, kick, kick. Up, up, kick, kick.

Go, go. Love that breath, Katie Kate, go. Come on, come on. Eight, seven, six, five, four, three, two, one, done. Nice work.

And Katie said to me, I don't do kickboxing. Hello kickboxing. Hello. I might be getting into it. I'm starting to feel it.

Chris, take notes. She's got it. Yes. All right, our last blocking. Chest fly, chest press.

Chest fly, chest press. All right, so with the fly we're gonna lay down, but I'm gonna show you form, all right? You're here. Elbows are soft, you're gonna be on your back. You're gonna open up till you kind of hover above the mat.

You're gonna lift it to shoulder width. Then you're gonna pull down to a narrow chest press and you're gonna push, and it's two by two the whole way. Two by two. All right, so heavy to start. We're working into the chest.

You've got two rounds. Heavy, light, heavy, light. And then you've got your cardio. All right team, let's lay it down. Q1, what do we remember?

What we know is our lower back needs to be into the mat. All right? So you almost feel like you've got super glue onto your back and you're pushing into it, all right? Knees or soft, you're gonna take those weights, your palms are gonna face each other. Elbows soft.

You're gonna fly two by two. Let's go Kate, over the chest, not over the chin. Now hit with the part and down, down, up, up. Fly two, up two, I want you slow because you know what, I think the attraction is, let's go quickly, let's get it over. And I want you to really dig into that muscle groove.

Come on, pick major, pick minor. As you come up, the weights are over your chest and not your chins. All right, come down, down, up, up. And push and pull. Two more.

Go, fly and up and chest, into that chest and up. One more down, down, up. And narrow chest press. Nicely done. Bring up that second set of weights.

Keep that heavy set near you. Oh yes, keep that lower back. Engage. Now here's a little extra, extra something if you wish to add that core cause we are going to be using it later on, all right, you can fly. So let's go Kate down two, up two chest press, pull.

You can also, one leg at a time, if you want that leg drop, or you can leave it exactly, I love that, Kate. Push, pull. Legs pull. Remember this is about the upper body. So if you need a choice out of upper and core, use the arms rather.

Oh, come on. Pull and push. Go. You got eight, seven, six, five, four, three, two, one. Heavy set of weights, come on team, last round.

Last round? Are you excited? I'm excited, Kate. Are we doing legs and tabletop? You can do legs, a tabletop, you can do leg drop, you get to decide.

I love that tabletop. Let's go Kate. I kind like it. And pull and now a chest press down and up and fly. Oh my goodness.

Keep the elbows soft. All right, elbows soft. Do not extend them. Do not let the joint hurt because then you're gonna be in trouble later on in life. There's gonna be a lot of surgery needed.

Come on, soft. No, stay away from surgery here. Stay away from surgery. Come on, as much as we can, right? Eight, seven, six, five, four, three, two, and one.

Let's go light set. Hello, let's do it. Oh, Katie Kate. All right, elbow soft. Let's go fly.

Out, out. Hover above the ground and then your hands are parallel at the top. And up, let's go, pull. And as you come up, I want you to think about hugging a balloon or maybe like a big beach ball, all right, so those elbows are slightly bent and you're squeezing, and dip and pull. Keep it coming, fly, fly, up and down, down.

Can you gimme one more set? Yes you can. Down, down, up, up into that narrow and up. Let's go. Put it down for me.

all right, here it is. It's your cardio, it's just sped up a little. You're gonna come from a lay down position. You're gonna come up, all right, you're gonna sit up, you're gonna cross jack. You're gonna sit down.

You're gonna come up, you're gonna double hook and back. Cross, cross and back, up hook, and back. Let's go, Katie Kate, Cross, cross and back, up hook, and back. Cross, cross and back and hook. I'm never fully laying on that floor, come on.

I'm never laying down, I'm keeping my head nicely off the ground. The core is engaged. Come on. Cross, cross and up and hook. Come on and push, push, down and double hook.

Let's go, you got eight and down. Pull and down. Hoo, my quads! Come on, you got four and down and three and down and two and down and one. Okay, Katie Kate, I was so much in the groove there that I just came off my mat.

That's the way to do it, team. That was awesome. That was really fun at the finish. It was, right? Yes!

Something a little extra, extra. All righty, I'm gonna ask you to come on your knees please. We're gonna face, well we're gonna face our side, all right. What we're gonna do is we're gonna cat and cow stretch. So hands are underneath the shoulders.

Your knees are underneath your hip flexors. Let's round it out, drop your chin to your chest. And now lift the chin, extend the tailbone for me. And lift the chest. Lift and extend the tailbone.

Now you're gonna take it down into child's pose and I want you to drop the glutes to the heels of your feet. I'd like you to extend your arms so your shoulders are back or back in the pocket. And your elbows are off mat. So you've got that long extension into your lats. Dig your fingertips into the floor for me please.

This feels so good. Doesn't it? Forehead to the floor, let's take our right hand, which is Kate and my left, and we're gonna thread it underneath the opposite shoulder. So you've got that rotation in the spine and you've gotta stretch to the back of the shoulder. I so love working out with you Katie Kate.

It's so fun. Let's bring it back to the center. We have so many great trainers here on on GH UTV that we don't get to see each other enough. So when I get to work out with Katie Kate, it's an extra, extra happy day for me. All right, let's come back to the center.

Forehead to the ground, make sure your chin is lined up so you're not dipping. Take your hands behind your back, press them together and lift. So you're opening the pits, you're squeezing the shoulder blades together. Hold it there. All right, so you're gonna come back up onto all fours for me one more time.

And Katie Kate, we're going down in two. Is this Cobra? Where you stand and lift? Is it Cobra? I don't know, it's something like that.

And hold. Hold for me. Oh. All right, let's shoot our glute towards the floor. Come towards your camera or towards your screen, your TV, your computer, cross your legs for me please.

Now I want you up on your sits bones, there's a big difference between here and here. Think about perfect form. So lift yourself outta your reflexors and make sure you have a nice long kinetic chain. Let's take that ear, drop it to the right shoulder. And take it to the opposite side.

We're gonna take the right hand, palm towards the ceiling, left hand palm towards the ceiling. And I want you to squeeze, so the thumbs go to the back of the room and lift that shoulder, well don't lift the shoulder, lift the chest rather. Flip your hands, pinkies to the back of the room. Squeeze the shoulder blades together and hold, back to the center, hands onto your knees. Let's take a big breath in, Katie Kate.

And exhale one more for me. Big breath in and exhale. And you, my friends, are done. Upper body max out number two. Love you, Katie Kate, bam.

Get Healthy UTV squad, you rock. Thank you so much as always for joining us. We look forward to seeing you again real soon. Have a great day, have a great evening, whenever you do this. And stay strong.