60 Min Workout with Dumbbells

[Music] what’s up has four tribe it’s your personal trainer coach Kozak and I’m Claudia and this is a total body strength workout today’s routine is broken up into four parts getting started with a warm-up part two we’re gonna hit your upper body and in part three we’re going after those legs and glutes and we’re going to finish it off with a cool-down now today’s routine does require a pair of dumbbells and then either a chair bench or box so if you’re ready to begin let’s get stronger [Music] alright let’s get started by warming up our upper bodies and our shoulders specifically with a shoulder complex so with your shoulders back good posture elbows are in and elbows are at bent at a 90 degree angle let’s go ahead and raise those elbows up to our sides and now let’s pull those hands back reach straight up overhead and then reverse it pull down on the elbows bring the hands back and elbows down in to the side so we’re gonna repeat that same sequence making sure to breathe nice and controlled loosening up those shoulders or rotator cuffs as well as our scapula’s as we move through the sequence this is also a great one to help improve your posture you know if you’re somebody who sits at a desk a lot or spends a lot of time driving it’s a great one to just open up those shoulders and help you regain that posture just moving through this sequence we’re not counting any reps in today’s warm-up just moving at a nice warm-up controlled pace leave plenty of time for the work coming up let’s go through it one more time and five four three two one zero all right shake those shoulders loose whoo all right now let’s warm up our back shoulders and chest we’re gonna do a bent over sequence so feet shoulder-width apart let’s bend over on a 45 degree angle we’re gonna start with the bent over T so with our pinkies up we’re gonna bring our straight arms up and out to the side this is gonna loosen up your chest as well as your shoulders and back keep your head in line with your spine nice full range of motion bring the hands all the way down and all the way up and as I said keeping those pinkies up on this one great move here if you suffer from any shoulder impingements helps to loosen up those shoulders keep that back nice and straight again we don’t want our head up but instead keep that head and lying with your spine now let’s move into a bent over why so we’re gonna bring those thumbs up now and bring the arms up and out into a Y formation so not straight up and not straight out to the side but instead creating a Y formation nice controlled pace here and as we’re going through this hopefully your mobility is improving from wrap to wrap as we’re loosening up and let’s finish up with a I so now bringing those arms straight up overhead and keeping those thumbs up straight up in the air finishing or trying to finish with our biceps by our ears again breathing one into the next here for five four three two one alright love that sequence me too I always feel better afterwards right now alright let’s move into a punch out neck so we’re gonna loosen up that upper body at the same time get our heart rate up just a little bit here and also improve and I’m sorry increase our overall body temperature bring those hands back to your chin full range of motion I could use a little warming up it is cold in the gym today it is chilly all right overhangs emotion ending those arms get a little bit of core twist in at the same time warming them up here not much left let’s go last ten seconds let’s go punch punch punch not that stress four five four three two one zero alright I’m feeling warm right I’m good yeah all right let’s do it we’re getting started with a superset and we’re gonna go back and forth between two exercises and for these two exercises you’re gonna need that bench chair or box yeah talked about an introduction we’re starting with a C bent over a row so from a seated position I have my two dumbbells we’re both gonna be performing the same move on this one we’re gonna bend over at a 45 degree angle keeping our back straight shoulders are back keeping her head in line with our back we’re gonna perform a full range of motion rope pulling back on those dumbbells all the way up and all the way down we’re gonna do ten repetitions in total nice and under control all right let’s get it going three two one begin and again the shoulders stay back we don’t want your head up like this while you’re doing it but instead keeping that head and line with your spine control the way up and control the way down that’s halfway already we’re gonna talk a lot today about time under tension and making sure we’re controlling both ends of the move and that is very true for this one nine and last one right here and ten good okay we can actually set your dumbbells to the side for the next one is we’re gonna use our body weight so again we’re gonna need that chair bench or box whatever you have we’re gonna show you a couple different variations on this one we’re moving into a chair dip now I’m gonna perform this move with my feet elevated and this is gonna be the most difficult variation and I’m actually going to be performing the chair dip with my feet on the ground there’s a couple of variations here too you can either do it this way with your legs extended or at a 90 degree angle our hands are on the bench we’re gonna lower our bodies until they get to a 90 degree arm start our elbows get to a 90 degree angle and then extend back up alright ready let’s do it ten repetitions in total all the way up all the way down you decide which variation is right for you nice full range of motion and maybe you start with the harder variation and you need to move to an easier one or maybe you start with an easier one and you’re feeling good by the end and you move to a hard one three more we encourage you to make this routine work for you excellent last one right here and zero good okay so that’s the end of the first round of the superset we’re doing this three times in total so one down two more to go all right so we’re moving on to that back to that seated bent over row we’re gonna need our dumbbells in our chair and set up keeping the pace up here sitting down home back on those elbows and three two one begin again nice full range of motion and this we’re alternating a push and a pulling exercise so while our back muscles are resting our chest muscles are working and vice-versa it’s a great technique to help you keep the pace up nice full range of motion pulling back on those elbows like you have a string attached to them on every rep don’t pull back on the hands but you would pull them back on the elbows last one right here all right all right feeling good already so really good dumbbells off to the side right back into those chair dips again you decide which variation is appropriate for you ten repetitions here we go back muscles are resting and this one are chest triceps and shoulders are working together and begin inhale on the way down exhale on the way out that’s a good tip controlling that breathing and again controlling both ends of the move that means on the way down and on the way up and if you feel yourself starting to do shorter half reps we’re not going down into those elbows get to a 90 then we recommend you switch to an easier version two more it’s almost there last one zero all right two down of each we got one more to go feeling I’m feeling strong I don’t know about you guys yeah we’re jumping right into this with these two moves okay grabbing those dumbbells and again if you need to mix up your weight change up your way whether it’s heavier lighter feel free to do so at anytime definitely okay been over 45-degree angle pulling back on those elbows last one of these last one let’s hit it pull them back on those elbows yeah every time good posture keep those shoulders retracted squeeze in those back muscles I never rap this one’s working our lats our biceps forearms even lower back a little bit just a hold and maintain this position excellent work three more last three of these full range of motion get them all the way up there last one right here make it count boom don’t cross those off the list keeping this pace up whoo moving on to those chair dips back to these chair dips all right back is resting chest shoulders triceps are working let’s do it and three two one begin full range of motion and again if you start with the heart or an easier variation you need to mix it up we encourage you to do so that’s gonna be the key throughout today’s workout halfway is modifying it to meet your needs come on let’s go pushing it right here what did you come here for focusing on it last one who would burn so good excellent all right next up we’re gonna do a try set so we have three exercises we’re gonna do two sets of all three getting started with a straight arm reverse fly and I’m gonna warn you straight ahead that you’re probably not gonna need that much weight for this one definitely not I’m going as low as I can go on the weight scale so adjust your weight accordingly we’re bending over at a 45 degree angle or arms are straight palms are facing inward keeping those arms straight we’re gonna bring the arms up till parallel to the ground squeeze the middle of our back and return 12 repetitions in total let’s get it going together and begin squeeze the middle of your back on every rep again nice and under control on these not about not a race we don’t want to allow momentum to take over and also we want to make sure we’re controlling the descent or the lowering phase of this move don’t just allow the dumbbells to flop back down at the bottom and I said really control them every rep I want you to squeeze the middle of your back I feel like I have my finger right in the middle of your back and trying to squeeze my finger we have two more that was ten so working those upper back muscles as well as your around the weights last one last one make a count boom all right next we’re moving into is a bicep move I’m gonna go a little bit heavier for this one if you want to use the same weight if you only have one set of dumbbells that’s okay as well so we’re gonna grab our dumbbells two of them and make our way on over to a wall we’re gonna do a two stage wall curl so with our back flat up against the wall also gonna put our upper arms flat against the wall palms are facing forward now here’s the two-stage part we’re gonna curl until those elbows get to a 90 pause and then finish the curl and then all the way back down that’s one doing 12 in total three two one begin up pause it at 90 and then finish and we’re again we’re controlling the way up as well as the way down this one’s really working that time under tension yes it’s about the weight but it’s also really about that time under tension and controlling the weight excellent and the reason why we’re up against the wall on this one is because it really takes away our ability to use momentum and to swing our arms so many times we’re performing curls or bicep moves momentum really takes over but it’s hard to let momentum interfere when you’re up against the wall like this making sure to breathe not holding your breath and we’re breathing in on the easiest part of the move so it’s gonna be the lowering phase breathing in as we lower and then breathing out exhaling as we curl up two more we’re almost there biceps are burning ironer ours are burning two last one fighting with you right here let’s go heads fit right and 12 whew oh good good you can take those dumbbells down oh not much a relief coming no we’re gonna move to the floor and we’re moving into a wide grip pushup so for this one we’re gonna have our hands wider than a traditional push-up and our fingers pointed out I’m gonna be up on my feet for this one and I’m gonna be down on my knees you decide which variation is right for you we’re gonna lower our body until the elbows reach a 90-degree angle and then press off the palms back up again it’s twelve repetitions doing it together come on let’s go three two one begin so on this one as our back and biceps are resting our chest triceps and shoulders are working together inhale on the way down and you’re in exhale as you exert and push up exactly and the reason for the wide grip or the whole wide hand positioning on this one is it places more emphasis on your chest and hits it from a little different angle than a traditional push-up would just a way to mix it up anytime you can mix it up it can help you overcome and blast through those plateaus breathing in on the way down three more exhaling on the way up you got a half a tribe two more almost there pushing right to the end last one make it count boom there it is excellent okay so that’s one time through this try set one more one more to go so one more man I’m using that lightweight again we’ll take it out straight arm flies straight arm reverse flyes bending over at a 45 arms are straight and let’s begin twelve repetitions in total again we’re controlling the way up and the way down and if you’re having trouble with the weight on this one you drop it or I mean even a couple of water bottle soup cans will do the trick on this one it is a hard move doesn’t look like much but when done right when challenging that’s true excellent come on keep grinding through it right here one right into the next controlling that descent that lowering phase boy here we are here we are last one and zero all right let’s work those biceps next all right I’m gonna drop the weight a little too heavy the first time around and that’s it make adjusting the workout to meet your needs that’s right okay here we go up against the wall shoulders are back upper arms are up against the wall two-stage wall curl let’s get at it up pause finish that curl and control the descent and that’s it right here as this workout progresses and continues to get tougher it’s gonna be up to you to remind yourself why you press that play button today what it is it made you start this workout and that’s gotta be your driver your motivator to get you through to the end because it is gonna be tough and when times get tough you’ve got to have a reason or a purpose for being who feeling good that’s the halfway point pushing through that burn fighting through it right here come on let’s go every repetition is getting you just that much closer to your goal get that upper arm glued to the wall we are burning to two more right there with you let’s go come on finish strong he has to drive finish strong Oh last one let’s go let’s go let’s go boom oh there it is ah no more of those No check those off your list but you do have some wide push-ups that that’s true she speaks the truth let’s hit the floor everybody but you can do it you’ve already done it once that’s it those who believe they can and those who believe they can’t are both right which one are you right now let’s do it fingers pointed out I’m up on my feet down on my knees and we are beginning twelve reps in total ideally you’re coming down into those elbows get to a 90 degree angle and then you’re pressing right back up inhale exhale on the way up that’s it focus on that breathing focus on that motivator go on to your happy place thinking about anything other than how bad it’s burning halfway that’s guilt think about how great you’re gonna feel when this workouts all done think about what would happen if you stopped working out and never exercised again one right into the next come on two more that’s it finish strong has to drive let’s do it last one and 12 excellent we’re going to need two dumbbells for our next superset and we’re headed to the floor so we’re starting with a lying straight arm fly going down onto our backs we’re gonna extend those dumbbells straight up overhead with our arm straight palms facing in now we’re gonna lower those dumbbells keeping those arms straight nice and under control don’t bounce them off the floor and then raise the dumbbells straight back up and squeeze our chest twelve repetitions in total doing it together you know the drill three two one and begin nice and under control all the way down and all the way up not going to take a lot of weight on this one again focusing on keeping those arms straight and also keep those dumbbells in line with your chest don’t allow them to hover over your face or your head and in doing so it would allow your shoulders to take over but we really want your chest to be a primary mover on this one yes your shoulders are going to be involved as well inhaling on the way down and you’re going to exhale on the movement up that’s it we don’t want you to relax or to rest at the bottom either so while you are tapping the ground with those dumbbells don’t actually set the dumbbells down or take a moment to rest again it’s all about that time under tension I really want those muscles to do the work we don’t want momentum to take over or your ligaments and tendons to do the work but again making those muscles work here eight that’s a nice and under control much easier to just bounce those dumbbells off the floor but we are resisting that temptation you got it not many left last two that’s right breathing in inhaling on the way down and exhaling as we come together and squeeze that chest up at the top last one right here make an account and squeeze good job okay keeping those dumbbells up we’re gonna move right into the next one no break now we’re gonna do a two-in-one exercise on the way down we’re gonna only bend at the elbows keeping the palms facing in we’re gonna do a tricep extension when you get to the bottom bring those elbows to the floor and we’re gonna press up and an arrow press so it’s two and one on the way down that negative move is gonna be a negative tricep extension roll the dumbbells over and then press straight up doing 12 altogether well count this one is two oh god that is two yeah sorry I didn’t officially say to begin there my bad everybody that’s three nice and control on the way down good and the point of this two-in-one move is you want to try to use a weight that you wouldn’t necessarily be able to do twelve repetitions on the way up and the way down and that’s why you got to do the narrow press on the way up so we’re just focusing on that neck overloading that negative portion on the tricep extension on that lowering phase this is the halfway point on that tricep extension really trying to keep that keep your elbows pointed up straight in the sky only bending at the elbows really emphasizing that and it will help us to isolate our triceps on this move good under control another move here would be a lot easier just to let the dumbbells flop up and down we’re staying under control two more almost there fighting through it together right there with us we tried good good good last one and zero okay keep those dumbbells up or now letting them go yet that’s one down one to go we’re headed right back into those straight arm flies begin yes by the end of this superset your chest and shoulders are gonna be on fire that’s alright that’s how we know it’s working twelve straight arm flies coming straight at you let’s do it fighting together wrap by red reminding yourself what it is it made you press that play button something got you moving today you’re working toward something whether you’re trying to gain muscle improve your strength or just get better your life and day to day activities whatever it is staying focused on it what is your why what’s your reason for being here today halfway point six more recognizing that every repetition is getting you just that much closer to your goals squeezing your chest up at the top excellent work almost there fighting to the end of this one I’m not gonna stop when it hurts we’re gonna stop when we’re done three more that’s it only three more that’s it you got it you got it nice and under control don’t pick up the pace I know it’s tempting to do so and here’s your last one coming up here it is here it is last one and squeeze a chest on the way up okay here we are back into the tricep extension and narrow press and begin only bend at those elbows on the way down roll them over and press that’s one down 11 to go finish this superset strong you got it right here never said it’d be easy but it will be worth it think about how good you’re gonna feel when this workout is all done every repetition getting us just that much closer come on house for trial what do you got right here making a count and I exceed our own expectations today just ain’t under control on the way down man my tricep sir lighten up on fire that’s your halfway point I only have six more to go burn so good come on last six right here stay tough everybody stay tough right there with you this is it finishing this superset you’ve made it this far do not quit now fight into the end three more that’s it only three more you got this that’s nothing three reps now two reps oh come on let’s go come on stop trying to make people laugh here it is whatever it takes to get your mind off those surprises come on here it is last one oh shit zero job all right we’re coming back up onto our feet for the next one we’re moving into another try set so we have three exercises and again we’re doing two sets of each two sets so grabbing our two dumbbells we’re gonna move into a dumbbell front raise + shrug combination move here feet are shoulder-width apart palms are at our side facing in we’re gonna raise those dumbbells up and at the same time we’re gonna twist like work pouring out a glass of water return back to your side and then dumbbell shrug bringing your shoulders to your ears so two-for-one there we’re doing 12 repetitions not gonna take a lot of weight on this one alright let’s begin so coming up and then we’re pouring out our glass of water doubles back to the side and shrug repeat 12 repetitions in total you got a little combo move here this shrug is gonna work your traps and this front raise is gonna work your anterior deltoids which is your in front of your shoulders making sure to breathe and again staying under control both moves here that’s a halfway point already really easy to just use momentum and use it momentum to flop those dumbbells up but we’re staying under control especially on the way back down excellent one right in the next year adjusting your weight as you do more Oh aren’t so good here well finishing strong zero good okay we got to move for our arms next another combo move here all right I’m gonna use the same weight for this one we’re gonna do a combo dumbbell curl plus tricep kickbacks over bent over on a 45 degree angle let’s pull those elbows up until they’re parallel to our bodies and they’re just gonna stay there the whole time now we’re gonna perform a curl bringing our pinkies in and then we’re gonna extend at the elbow pinkies out performing a tricep extension and return so that’s 12 repetitions on this one let’s get it going and Dumbo’s up elbows up curl pinkies in and pinkies out that’s one repetition pinkies in pinkies out pinkies in pinkies out this one’s working our biceps and our triceps at the same time again we’re trying our best to eliminate any swinging or momentum and keeping those elbows up the whole move good concentrate on those pinkies we’re ready on number eight that’s it come on one read the next here arms are on fire two more so we know it’s working last one and zero good okay one last one in this tricep we are burning out those arms yes we are my goodness okay I’m moving into a dumbbell isometric twist so let’s get those elbows at a 90 degree angle palms are facing up elbows are locked into our side we’re gonna twist those palms so they’re facing down and then back that’s one rep for doing that 12 times 15 times I’m sorry 15 times whoo sorry guys wishful thinking I guess 15 is 15 times okay let’s do it palms are facing up and head again twist them down and up that one good under control and you are gonna need to go to your happy place on this one because it is gonna burn got to be stronger than that burn pushing past it this one’s working our biceps as well as our forearms and grip Oh working together on this one good this is number nine it is more than halfway done two-thirds of the way take it come on let’s go one into the next right here fight and pass that burn stronger than that two more here we are last round and zero oh goodness gracious bicep homegoing now I’m gonna shake it out I think I’m gonna lower my weight for this next roll around I want to make sure I’m using proper form that’s true so if you need to do so feel free otherwise we’re getting right back into that dumbbell front raise and twist left shoulders are back and last set last set of these let’s do it palms facing one another pour out that glass of water return and shrug and repeat excellent job one into the next year pouring out that glass of water on every rep and while it’s not required that’s why we do recommend having a couple pairs of dumbbells available of different weights just in case you need to mix it up you see today I’m using these power block dumbbells half way and they help help me to just have more variations to choose from we do have the link available in the video description for them one in the next right here white and through that barn it’s the last set of these come on and you have two more that’s it almost there we’re right there with you has fit ride last one let’s go twist it shrug it out nice work well that was it okay thank you goodness okay moving on to a dumbbell curl Plus kick back and tell the burn I’m starting to take over my goodness I know I had a snap out of it actually I’m gonna go up and wait a little bit for my curls bending over at a 45 degree angle elbows are up and let’s do 12 pinkies in and then pinkies out on that tricep kickback excellent wire every muscle groups getting hit and this upper-body workout today very efficient workout there’s a lot of compound moves here get multiple muscles at the same time six six more come on make an account right here everybody what did you come here for stronger than that burn right here so all about that mental toughness your arms are telling you don’t have anything left but they’re lying to you last one right here no bone there it is see how fast that goes let’s test that mental toughness let’s see if this last one goes fast mind-over-matter right here you’re in control palms are up elbows are in 15 times finished strong let’s begin twist and back good this is it right here think about how good you’re gonna feel when this workout is all done don’t quit don’t give five don’t hit that pause button working all the way to the end right here come on finish strong finishing strong get those elbows bent at a 90 almost there ten times more testing their mental toughness right here come on prove to yourself how tough you are right here right now this is it come on two more and last one let’s get it ah set those dumbbells down my arms are feeling like jello we’re starting with a posterior swing for our warmup feet are a little wider than shoulder-width apart slight bend in those knees now we’re gonna swing your hands through your legs keeping your back straight hips go back hips come forward squeeze your gluts up at the top so on every repetition or pushing those hips back to the wall behind us if your back straight head in line with your spine and then squeeze those glutes up at the top this one’s gonna warm up your hamstrings glutes and lower back as well as helping to increase your overall body temperature and getting your heart rate up a little bit at the same time so again this is a hinge movement you don’t want to turn this into a squat yep so it’s hips back hips forward and repeat now we’re not gonna count any repetitions here in the warm-up I just want you to move at a warm-up pace there will be plenty of time for work coming up making sure to breathe we’re inhaling on the way down and exhaling on the way up as we squeeze those glutes up at the top and every time we’re trying to push those hips back to that wall behind us feeling that stretch in our backside maintaining that slight bending our knees throughout doing this one for just five four three two one zero excellent all right we’re gonna move to the floor for the next one we’re doing a bird dog so we’re gonna get on all fours this is a great one to get those glutes firing and activated so from all fours let’s start by bringing your right hand to your left knee now at the same time I’m going to bring my right fist up and I’m gonna kick back with my left heel so not bringing that heel up but straight back now return that hand down and a knee and then again we’re pressing and pushing with that heel like we’re trying to kick a hole in the wall behind us we’re not lifting up but instead we’re kicking straight back squeezing those glutes as well as squeezing your upper back as you bring that straight arm up and every wrap this one’s all about concentration making sure you’re activating the right muscles to your glutes hamstrings upper back muscles keeping your core tight shoulders nice and straight you don’t want to be rotating at all on this one same with your hips that’s it and again it’s not about trying to bring your heel to the ceiling but instead trying to kick off hole with that heel on the wall behind you we’re not literally but figuratively of course head stays in line with your spine nice and controlled here warming up those glutes as well as your lower back and hamstrings we’re going to switch sides in five four three two one zero excellent ok switching sides now left hand to right knee and then raise that hand up and kick that right heel back straight again now we’re squeezing those glutes up at the top keep that hand in a nice fist and I’ll help you to engage those upper back muscles at the same time again loosening up a warming up that entire posterior chain on this one definitely feel it right at the top staying focused on keeping that core engaged as well as those shoulders and hips parallel to crap excuse me parallel to the ground with no rotation nice deep breaths staying under control here yeah not a race on this one just warming up good time here to think about what brought you here think about your goals think what what motivates you set the tone for this workout and five four three two one zero relax excellent all right warmups completely shake it loose ready to go I’m warm all right we’re not ready to go out there – we’re getting started with a superset so we’re gonna go back and forth between two exercises first one we’re gonna do is gonna be a sumo pause deadlift now I’m gonna be using dumbbells for this one I’m actually just going to be using my body weight for these pause sumos so you can decide which variation is right for you and throughout today’s routine we’re gonna encourage you to do so so for our sumo deadlifts we’re starting with our feet a little bit wider than shoulder-width we’re gonna point out on those toes our hands are gonna hang straight down and our first move is gonna be to break at the hips hips go back then breaking at your knees we’re gonna come down to our thighs are parallel to the ground pause and then stand back up we’re doing this 12 times let’s get it moving doing it together and three two one begin break at the hips bend the knees a good one 1000 at the bottom and stand back up I can shoot a breathe we’re inhaling on the way down and then we’re exhaling on the way up and if you’ve never done this movement before it’s always nice or good to start with no wait just so that you can get familiar with the form and with the exercise itself that’s it making sure to keep your weight back in your heels your feet stay flat don’t allow yourself to them like your weight come forward onto your toes if your back straight head stays in line with your spine and at the bottom I really want you to put that weight in your hips and in your glutes make those glutes work there at the bottom and then drive off your heels through the center of your foot to stand back up making sure to breathe inhaling on the way down and then exhaling on the way up the hardest part of the move you say we’re doing 12 repetitions in total you only have two more keep those knees out don’t allow them to come in get that head stays in line with your spine last one pause and back up excellent okay for the next move we’re both going to be using our dumbbells I’m gonna go a little bit lighter if you want to use the same weight feel free to do so moving into either a dumbbell stiff leg deadlift or a dumbbell RDL and an RDL is just coming just below the knees and right back up and I’m gonna come all the way down so our feet are shoulder width apart slight bend in those knees we’re gonna let those hips go back first keeping a slight bend in the knees throughout head stays in line with their spine I’m gonna come all the way down and just below the knees and then standing back up squeeze and glutes up at the top you decide based on your strength and flexibility which variation you feel most comfortable with twelve repetitions in total let’s do it wait back in the hips shoulders stay back nice full range of motion come back up and squeeze those glutes now it’s not a race on this one we do want to focus on time under tension nice controlled movements head stays in line with their spine so we don’t want you to be looking up at the screen as you’re doing this one but instead allow your head to come down and stay in line with the rest of your body try to keep those shoulders retracted and you are gonna feel that stretching your back side on this one give those glutes a nice squeeze up at the top notice how we start with the slight bending our knees and then that knee ankle doesn’t change throughout it’s all hinging in the hips we’re breathing in on the way down and exhaling on the way up three more almost there last two keep it going feeling that back side start to work already last one that’s it and zero all right so that’s X one of each we’re going back to those pause sumo deadlifts we have one more time around and if you didn’t use weight the first time and you feel like you could increase the difficulty a little bit feel free to do so yep or the other way around if you lose weight you’re not feeling it this time you can do without however it works for you toes pointed out just a little bit wide stance and let’s begin weight back in those hips drop it down pause and back up that’s it again down pause back up every time sit back and wait and your glutes hold it squeeze them and then come back up that’s it excellent work we’re back straight and again we’re breathing in on the way down and exhaling on the way up during that hardest part of the move you know adjust your weight as needed when Claudia said if you’re not feeling the weight on this one and that’s fine come back repeat the word and every time you’ll get just that much better at it focus on that breathing focus on staying under control focus on that time under tension you want to build muscle and strength can’t let momentum take over but instead we all let those muscles do the work focus on that time under tension two more last two right here and squeeze those boobs up with the tail yep last one right here and 12 excellent oh he’s survived that’s it no more of those okay we’re moving back to either the stiff leg deadlift or the RDL again you decide how far you want to come down feet are shoulder width apart moving right into it here twelve repetitions breaking at the hips and begin feel that stretch in the back side all the way down all the way up and squeeze them up at the top excellent breathing in on the way down and exhaling has you stand back up keep that back straight we don’t want your back to round on this one back stays nice and straight as soon as you feel that back start to round that’s probably about as far as you want to go down don’t just keep going down after that point this is your halfway point right here six more every wrap for pushing those hips back to the wall behind us starting with that slight bending our knees and maintaining it throughout squeeze them up at the top good good good remember it’s not about how bad you want it it’s about how hard you’re willing to work for it that’s what you’re doing right here two more rep after rep putting in the work you got a head feet right here we go last one make it count and zero excellent all right let’s start our next superset as you can see we have our bench ready to go for this next one but you could also use a couch a chair and ottoman anything that you have available at your disposal we’re gonna get started with a Bulgarian split squat I’m gonna use dumbbells for this one and I’m going to be showing you the body weight variation again you decide which is appropriate for you we’re each gonna put one leg up on the bench and now I’m gonna put my front foot on the bench and Chloe’s gonna use her ball of the foot you decide which one you prefer there’s really no preference on our end okay so we’re gonna get that front foot out nice and far on this to make sure that we’re hitting those glutes we’re gonna drop that back knee straight down into that front legs at a 90 degree angle and then your standing back up you decide if you want to use dumbbells or not we’re gonna do eight repetitions on each side let’s get it going and begin breathing in on the way down breathing out on the way up keeping that front foot nice and flat dividing your weight evenly on that foot stand all the way up and again squeezing those glutes up at the top breathing in on the way down out on the way up for a total of eight repetitions keeping good posture two more on this leg yeah I do the other side one more right here excellent okay switch it up opposite side now try to get that opposite foot the same distance so you’re equal on both sides and three two one begin straight down keeping your balance as well and if you’re having trouble keeping your balance find a focal point for your eyes something to look at you can keep your eyes on that’ll help you stay balanced and nice and controlled on this one halfway not a race all about that time under tension yes it’d be easier to just fly through them but we’re all about effectiveness not ease excellent almost there last one and break alright so I’m gonna use one dumbbell for this next one shake the legs out and again I’m sticking with the body weight and so we’re gonna use our bench chair couch whatever you have we’re gonna do a hip thrust so we’re gonna set up with our upper back on the bench on the chair with our feet nice and close to our glutes so you’re basically just going to have your shoulder blades hinging and locking on your couch or your bench with your chin tucked forward we’re gonna drop your hips straight down and then bring those hips up driving off your heels squeezing your glutes up at the top and repeat notice I have for the extra resistance have placed the dumbbell on my waist and if this is your first time doing it do it without any weight whatsoever we’re doing 12 repetitions let’s get it going and begin one two nice full range of motion under control on this one squeezing your glutes right at the top a lot of times it helps if you kind of bring your toes up kind of help you to emphasize those glutes if you’re feeling it in your quads make sure you’re driving off those heels and like Claudia said squeeze those glutes up at the top making sure to breathe halfway point inhaling on the way down exhaling on the way up getting a nice controlled squeeze up at the top keeping that chin tucked don’t let that head go back as you come up but instead keep your chin tucked head forward throughout the whole movie and you have two more we’re almost through it come on fighting through that burn or burning right there with you last one nice excellent okay so one down of each of those one more to go going to times through shake those legs out shake them shake them loose not jammy wait add some weight whatever you have to do to get through this next set just as needed we’re moving right back into those Bulgarian split squat I think I’m actually gonna have my foot down and not flex so again it’s just a preference whatever feels most comfortable for you all right get that back foot up good posture drop that back knee straight down and begin good for a total of eight repetitions keep it balanced find a focal point for those eyes something to look at so you’re not wobbly don’t be moving your head all over the place even me just looking at the camera can throw off my balance on this one good nice full range of motion two more on this side don’t give a little half ones but all the way up all the way down last one [Music] excellent okay let’s burn shit again I’m loose let’s move right into it making sure you got that next foot equal distance good posture and let’s begin eight repetitions in total last eight of these this is a tough move but you are tougher learning to love that burn realizing you’re tougher than that burn you’re in control halfway point you got to make the mind run the body not the other way around that’s what you’re learning to do right here excellent squeeze those glutes up at the top last one almost there nice a date who Martin so good all right let’s keep this pace up come on you’re no booty burnin moving into those hip thrusts I’m using my dumbbell setting it up on my waist again hinging your shoulder blades on your bench or your chair Jen is talking feet are nice and close to your glutes don’t have your feet too far in front of you who loop and drop those hips and raise them yeah that’s one excellent last 12 right here make them count has fit try again keeping your gaze forward if your chin tucked you come on all the way up all the way down all the way up need a nice full range of motion on this one again twelve repetitions in total you got this come on let’s go halfway if you’re starting to feel your quads getting involved pull those toes up and drive off your heels it’ll make sure that those glutes are the ones doing the work excellent come on you got it nothing can stop you right here three more last three repetitions you got this don’t give up come on squeeze them up at the top breathing in on the way down that’s one Oh on the way up and 12 excellent alright next up we’re attacking those glutes with the tricep so that means we have three exercises two rounds of peace mat back-to-back on the floor we go getting started with a couple of clam variations with lying down on our sides we’re gonna put our feet together knees together bent at a 90 degree angle and our feet are in line with our hips I’m gonna come up on my forearm and I’m actually gonna lie down now at the same time I’m gonna open my hips and bring my hips up off the ground squeezing my glutes and return and I’m actually just doing the clam side lying leg raise as you see here opening and closing you decide which variation is right for you 12 repetitions in total let’s get it moving either way we’re squeezing those glutes on every repetition getting a full range of motion opening the legs all the way up and then closing them in between I like to leave my hand on my hips here just to ensure that I’m not rotating my hips back that’s a no-no you want to keep your hips nice and in a straight line making sure to breathe inhaling as a lace close exhaling as we’re opening them up and performing my if you are performing my variation coming up onto that opposite side inside leg and squeezing both glutes and one more full range of motion and swell good okay so from this same position now I’m gonna come up and do a side plank wrap I’m on one knee my opposite leg is straight and I’m actually gonna stay here in this exact same position now we’re gonna perform a side lying leg race you decide which variation is right for you leg all the way up all the way down for 12 reps let’s get it going and one full range of motion to dropping this side plank variation it’s gonna hurt this base leg just as much if not more is the leg that’s moving that is on purpose and that’s your halfway point full range of motion all the way up all the way down fighting through that burn let’s go come on how’s your tribe that’s ten two more we’re yeah right here eleven last one twelve good now I’m gonna get down to that same position that Claudia is in and we’re both gonna perform the same move a pulse so we’re just gonna make small little moves here for 20 seconds leg stays straight well pull them back on those toes keeping a knife-edge with the foot and it’s 20 seconds but a one to two-inch move here gonna be a burner ooh glutes are off fire that’s alright that’s how we know it’s working fight through that burn fighting through it everyone let’s go come on what do you got what do you got four five four three two one zero all right so we’re flipping over now we look at the same sequence on the opposite leg all right so we’re getting started with those clams so again I’m gonna be on my forearm and again I’m down here knees are bent feet are together let’s get up going right into it here open them up close them and again I’m popping that hip up we have 12 repetitions that head in line with your spine nice defined moves here controlling both ends of the move that’s halfway good not flying through not using momentum also controlling the end of the mover you’re closing the legs not just the end were you lifting them 11 you have one more and 12 good okay now I’m coming up on to that forearm onto that side plank and right into the side leg raises for 12 repetitions pull those toes back make a knife-edge with the foot head stays in line with your spine full range of motion here that’s six come on let’s go burn them out burn them out that burn is how we know it’s working nine ten two more and last one twelve good okay I’m matching Claudia now on my side and 20 seconds of pulses let’s go into burn come on but you’ve done it before remember you got to be tougher than that right it’s all on your head now it’s all in your head fighting through now even physical anymore it’s all mental you’re in charge gotta make the mind run the body not the other way around four five four three two one zero all right blue not that’s one time through that means we got to do it one more time come on now has her job you guys let’s go no down time come on let’s go opposite side now how bad do you want those how they do you want that booty right here come on get it working up on my forearm feeder together and let’s go come on you got to work for it right here if you want what others don’t have you got to be willing to do what others aren’t willing to do that’s what we’re doing right here putting in the reps putting it in the work you got this come on fighting through and that’s nine rat by rat ten two more there it is eleven and last one okay I’m up on my forearm either way we’re doing our leg raises you decide if you want to be up or down but let’s do them together come on full range of motion we’re right there with you feeling every repetition you’re not alone has fits right we understand if you want change to happen takes being challenged yeah that’s what you’re doing right here 10 11 last one ah excellent okay let’s move into those pulses come on that’s it 20 seconds begin short little pulses let’s go keep that leg up don’t quit don’t give up don’t hit that pause button there’s no quit in you let’s see it right here remember to breathe through this movement that’s your breath no do not hold your breath come on let’s see it prove to yourself how tough you are right here four five four three two one zero all right lipping over we’re almost through this try set I promise you come on let’s go keep it moving no downtime feet are together and open those legs up let’s do it one two full range of motion three good come on keep it up let’s go it’s all mental all mental halfway those who believe they can and those who believe they can are both right which one are you right here well let’s make it count ten two more come on that’s it just two more just one more excellent all right okay here we go Randall’s leg raises and begin full range of motion all the way up all the way down you got it your bones are telling you they don’t have any more left but they’re lying to you you gotta run the show come eight nine ten two more eleven last one excellent okay we’re down for some pulses let’s get it going finish strong right here here we go and begin 20 seconds that’s it you got this you got this come on nothing can stop you come on right here push it through a pushing through it go to your happy place wherever the head is think about your goals think about how good you’re gonna feel when this workout is done and you push through it for five four three two one zero cool excellent job all right we have one last superset remaining two exercises – that’s it two rounds of each of them getting started with that frog pump I’m gonna use a dip one dumbbell for this one and I’m gonna show you again the bodyweight version and you decide what’s right for you we’re lying down on our back with her knees open our feet are together we’re gonna tuck our chin in the same fashion that we did on those hip thrusts forward upper arm is flat on the ground I’m gonna place this weight on my stomach my lower abs here now we’re gonna drive those feet into the ground squeeze your gluts up at the top and return now repeating that move for 30 seconds as many as you can get let’s get it moving begin breathe one frog pump right into the next keep those legs open driving off your feet and squeeze those glutes on every repetition you want to make sure that your heels are as close to your bum as you can get them making sure to breathe throughout do not hold your breath keep it unlike Claudius I keep those feet close to you if you need to readjust feel free to do so full range of motion all the way down and come up all of the way just pump it out that’s it just pump it up let’s go last 10 seconds how many can you give right here come on crank them out burn those boots out four five four three two one zero excellent okay stand down on the floor for the next one we’re gonna move into an ISO hip up on this one you can decide whether or not you want to do one leg or two legs now we’re driving off the heels squeezing your glutes and we’re just gonna hold I’m gonna do one leg at a time and I’m gonna do both legs down on the ground and we’re holding for 30 seconds or 15 seconds per leg you decide which variation is right for you either way keep that foot nice and close to your gluts driving off your heel whoa after those frog pumps yeah that’s it you should really be able to feel it it’s a killer combination well I mean after everything else that’s true it’s been a heck of a workout we’re doing one leg switch blue two legs just stay up hang tough that’s it literally hang tough hey tough right here pushing yourself because nobody else can or will do it for you right here right now let’s do it come on you got it squeeze those glutes nice straight flat back just keep the glutes squeezed that’s it four five four three two one zero no downtime right back into those from right back your nose for frog pumps if you using your weight grab it otherwise let’s begin pump it out pump it out last set of these you’re nearing the end right here think about how far you’ve come think about how good you’re gonna feel when this workouts all over with and you you can cross it off of your list for the day no matter what the rest of the day brings you know you got your workout in you know you push yourself and you can check this puppy off your list that’s right well let’s go burn them out let’s go ask your tribe we’re yeah chin tucked into your chest driving those elbows into the ground and pumping last 10 seconds we’re yeah yeah yeah keep those feet nice and close to you don’t let them come out come on come on come on that’s it let’s see it four five four three two one zero no downtime burns that I so hip up yeah come on let’s go up on one leg or two you decide either way this is it go to that happy place this is it right here nobody said it’d be easy but it will be worth it we’re not stopping when it hurts we’re stopping when we’re done come on let’s go on hold it hold it you gotta go to that happy place hold it and breathe almost there almost there if you’re doing one leg you can switch two legs stay up stay in your focus zone that’s it we’re so close right here come on finish strong all the way to the end spring to that finish line almost there almost there let’s go last five four three two one zero and come on down nice and slowly oh you made it we’re on fire but you made it nice job all right you don’t have to go too far we’re gonna move into a into a cool-down we’re gonna stay on the floor for the cooldown and the purpose of the cooldown is to allow excuse me to low our heart rates to come down slowly and get some mobility work in at the same time yes so let’s turn over new some yoga inspired moves here we’re gonna start with a downward facing dog so we’re gonna come up onto all fours and then come on up into a high plank position on your feet slowly walk those feet forward relaxing at your shoulders pulling your hips back like somebody just grabbed your hips and they’re pulling them back behind you nice big relax deep breaths here you can either keep both legs straight or you let Claudia’s doing you can walk your legs out kind of isolate right and left legs you decide which one you feel most comfortable with pull those hips back nice big deep breaths here relaxing at the shoulders as well just loosening up that entire posterior chain all down your backside got a lot of work today indeed it did alright now we’re gonna come down into an upward facing dog drive those hips to the floor squeeze your gluts head chin chest up to the ceiling squeeze those glutes as you stretch your anterior muscles chest abs hip flexors squeeze your gluts while you right here if this too if this is too much for you right now you can come down onto your feet onto your legs you decide what’s most appropriate for you anyway I want you squeezing your glutes while you’re here more nice big deep breaths four five four three two one zero down onto your knees we’re gonna sit back into a child’s pose sitting down onto your feet arms are extended in front of you nice and straight relax those shoulders again pull those hips back nice big deep controlled breaths here just taking a second to be proud of what you’ve achieved so far today breathe four five four three two one zero come on up nice and slowly and that is it you made it Claudia nice work you made it boom nice work – you guys stay on the ground if you want yeah you can hang out on the ground if you’d like we got to get up thank you so much for working out with us today please support our mission of keeping these great workouts free by checking out our has fit app it’s available for both Android and iOS you can also visit our store pick up some gear like a has fit shirt or my book stay fit for life and if you did like this workout with us today which we know you did please be sure to give it a big thumbs up and hit that red subscribe button so that you never miss another brand new workout from has fit make sure to tag your selfies out there with hashtag has fit and will throw on the life thank you so much for working out with us today I’m coach Kozak and I’m Claudia and we will see you at your next workout