35-Minute PULL Workout (Back + Biceps + Cardio) | SplitStrong 35 DAY 7 🔥

Hi, I'm Lindsey Baumgren and I'm here with a 35 minute upper body pull workout. What does that mean? It means we are hitting your two pull muscle groups in the upper body, which are your back and biceps. The muscles you use when you open a door, you pull really hard. All right, we're gonna hit the back and biceps today and we're gonna add in some cardio. So the workout looks like this. All you need is a set of dumbbells. I have £15 with me today and they are gonna feel mighty heavy during this workout. You have 2 to 3 streng per circuit and then it's followed by a cardio burnout. So the first circuit hits the back. The second circuit hits the biceps. The third circuit hits a combo of the back and biceps together. After you finish your strength moves, you go into a cardio tabata. So you're doing two cardio exercises for 20 seconds of work, 10 seconds of rest. It sounds complex, but it's really not because you get to follow along with me throughout the entire workout. I'll keep track of the time intervals. You just got to give me your best effort today. Okay, so let's get ourselves started with a good warm up. Start with your feet about shoulder width, distance apart. Go ahead, just flap your wings for me. Opening up that upper body. And now you're going to hinge forward, keeping the core tight. Hips go back flapping. Okay, Think about this hinge position because you're going to be doing some back exercises from it, right? You hinged over position. Got to keep that core tight. Protect that low back flat for 4, 3, 2 and 1. Now hold this hinge position. Reach the arms away from the rudder. You're going to reach up. You're going to go 45. You're going to go straight back. Thumbs up, thumbs up, palms down. Nice. Thumbs up, thumbs up, palms down. Straight out 45 to the sides. There it is. Nice. Straight out 45 to the side. One more time through. Straight out 45 to the side. Nice. From here, you're going to stand up and just shake it out. We're going to go into some jabs. You're just going to punch, punch right here. Right, left, right, left. Shake it out. Start to raise that heart rate. We're gonna mix it up today. Strength and cardio. There you go. Keep that core tight for eight, seven, six. You got it. Five, four, three, two and one. Nice work. From here, give me that right arm. Push it out towards me. Left arm follows. Push your hands to me. Open up the backside of the body. Open, open, open, open. There it is. Push, push, push. Opening up that back. Nice. And go ahead, flap those wings again. Give me a little reach across. So reach side, side. Tap. Open up the lats. Nice. Reaching across the body. Tap the toe. Pivot, tap, pivot, tap. Option. Stay here. Option. Reach up overhead. Up overhead. There we go. Reach it up and up. You got 5, 4, 3, 2, and 1. Nice work. From here, you're gonna come to the back of your mat. You're gonna hinge over, walk out. Find a high plank. Hold your high plank right here. You're gonna give me rows. So you're gonna row and ro. Nice wide base with your feet, keeping those hips square and stable, mimicking a plank. And row without any weights, pulling that elbow back towards your hip. Nice. Pull and pull. You got eight. Let's go. Eight. Come on. Seven. You got it. Six. Five. Four. Three. Two and one. Drop down to the knees, finding a tabletop position. Shoulders over wrist, hips over knees. One of my favorite stretches before we go into a back workout. You're going to walk your hands away from the body. Keep the hips nice and high. Thumbs go up. Hips are high. We call this a puppy dog stretch. Thumbs are up. You're just opening up right here through the lats. Okay? Big back muscle right here. Just open it up. Nice. Hips are high. Take a nice deep breath. Think about how much length you can create from your fingertips to your tailbone. Right here, creating a little bit more length. Take one more big inhale. One more big exhale. Nice. Creating some length through that spine. Awesome job, awesome job. Bring it back up. Plant the hands. We're going back into that high plank position. Finding that high plank option, you're going to shift forward. Tiny shift forward and back option. Make it big. Bend, extend, bend, extend. Nice. Warming up the core. It's got to stay nice and tight throughout this workout, mimicking some of the cardio moves you're going to be seeing in today's workout. Right here. Give me four. You got it. Three. Stay with me. Two and one. Hold that plank. Awesome job. Pop those feet up. Stand up nice and tall. We're gonna go ahead and jack it. Jack it out right here. Option. Tap and tap. Tap or jack. You got eight. Seven, six. We're gonna stay here. Change the hands in four, three, two, one. Bring the hands down right here. Flex those biceps. Now push out as you jack. Push and push again, mimicking some of those cardio moves you're gonna see today. Option is always to tap It. Tap it. Push right here. Engaging the back and biceps. Eight, seven, six. You got it. Five, four, three, two, one. From here, let's go. Heels to the glutes. Butt kicks open up the legs. Just run it out. Nice. Run it out right here. Whoo. You got it. You got it for 8, 7, 6. You got it. 5, 4, 3, 2 and 1. You ready to start this workout? You nice and warm. All right, let's get it started. Grab a quick sip of water if you need it. We're going to jump into circuit one. All about the back. Looks like this. You have three back exercises. Focusing on strength. You're going to do them for 40 seconds of work, 20 seconds of rest. Okay? You're going to repeat it twice. And then you're going to go into a cardio tabata to raise your heart rate. Strength move. Hinging over, right hips. Go back, dumbbells down. You're going to row right, row left. Row together. Single, single, double. That's move number one. Single, single, double. Alright, when you're ready, 40 seconds of work starts. Hinge it over, Dumbbells down, palms face in. Row right. In three, two. Here we go. Here we go. It's right, left, double. Row, double. Nice. Go right, go left, Go double. Now you choose your weights, right. You can go heavy. Okay. You can go lighter. Challenge yourself. This is an exercise. If I was doing this workout at home by myself, not coaching you, this is where I'd reach for those 20 pound weights. Yep. I would try and go heavier than 15s here. Back is the largest muscle group in the upper body. Make it work right. Make it strong. Keep that core tight. Soft bend in the knees. Hinge over. Protect that low back while you work that upper middle back. Right here. Pull. Nice right to where the elbow meets the rib cage. You got three, two and one. Walk it up. Nice work. That's move one. Move two. Two. You're down to the ground. We're going for an overhead pull. We're going to hit the lats. This time you hit the middle of the back. Now we hit the lats. Put the dumbbells together. You could always do this with one dumbbell. You're going to reach overhead and pull back in, hitting the lats. You're there in 3, 2, 1. Really hard move to keep your back connected to the mat. So I really want you to focus. Helps me to visualize a blueberry sitting on my belly button. I'm trying to crush it with my abs. That helps keep my rib cage pulled in, helps keep my back Connected to the mat and not pop off as I let those arms go overhead and pull back overhead. Right here. Inhale down, exhale. Pull those weights back overhead. We're hitting the lats. A pretty hard move to hit with dumbbells actually. So that's why I really love this move. Dumbbell pullovers. It's going to hit the lats big back muscle using just dumbbells. Okay. Another good way is pull ups. If you got a pull up bar at home, you can grab that 3, 2 and 1. Awesome job. From here, you're coming back up to a standing position. You're just going to use one dumbbell. You're going to take that one dumbbell in your right hand. Finding a staggered stance. We're going to focus on just one side of the body. Single arm back, fly, fly together. So typically you've probably done this with two dumbbells, right? Try and go heavier, focusing on just one side of the body. You're on in three, two. Let's go. Flying. I'm sorry, I'm on the left side of the body right now. Flying on the left side of the body. We'll do the right side of the body the next time through. Bring it right up to shoulder height. Low and control lower down, up and down. This is hard. It's going to challenge your core, right? Focusing on just one side of the body. You don't have a dumbbell on the other side to even out that weight. Okay, this is feeling mighty heavy. Big exhale. Biggest mistake here I see is up, fall down. Okay. Nope, I control it up. I control it down. That's the hard part. The eccentric motion, the way down. Takes real strength to control that on the way down. You got it right here. Stay in it. Come on, you're in the final. 5, 4, 3, 2 and 1. Nice work. Set the dumbbells down. Shake it out. Those are your three moves. Okay? We're gonna repeat them. Single, single, double row overhead pulls. Single arm fly the other side. Then we go into cardio, people. You got this. Come on. Build strength. Burn with cardio. Love this format. Love it. You're gonna hinge over palms face in. 3, 2. Let's row on the right. So row right, row left, row together. Nice flat back. Got a two by four from my head to my tailbone. Keep that core turned on that blueberry still there. Don't let it drop to the ground. Keep it squeezed between that belly button. One of the big mistakes on rows bent over rows. As we pull too much, we use our core. Keep it nice and stable. Right? Right there. Pull right to where the elbow meets the rib cage. Elbow meets the rib cage. Pull. You want to hold at the top for a second. Again, same thing. You control the weights. Up, down. 10 seconds here, 10 seconds here. Stay with me. You're in the final. Five, four, three, two, and one more row. Even it out. Nice work. Set them down. Shake it out. Going down to the ground. Those dumbbell pullovers, right? Hitting the lats. That big back muscle laying on your back. Put those dumbbells together. Put that Blueberry on your belly button. Pull that rib cage in. Connect your low back to the mat. Three, two, Here we go. Lower the weights with control overhead. Exhale. Pull them up. Squeezing those back muscles. Pretend you're crushing something in your armpits. Right there. Nice. Inhale down. Exhale, pull. Now, if you had a bench or a stability ball, you would get a lot more range of motion here, right? That'd be really good. Okay, if you could take this to a bench or a stability ball, work on that range of motion. Really stretch through those lats. Stretch those muscles out. Create some length, build some strength. There we go. New tagline. Create some length, build some strength right here. 10 seconds. Dumbbell should start to feel heavy. You got this. You got this. Come on. Big exhale. Pull. Finish. Five, four, three, two, and one more. We're going to do one more because we can. Oh, yeah. There it is. Nice work. Up and over. Single arm, back fly. Okay, holding the dumbbell in my right hand this time. Taking that nice sacred stance. Just going to fly right here. Just on the right side of the body. Isolating. Go heavy if you can. You're there in three, two. Here we go. Here we go. Soft bend in the arm. Control it up and down. You might find one side of the body is easier for you than the other. That's totally normal. My opposing hand is on my core right here. Helps me keep my core connected to my breathing and keep it pulled in nice and tight to support my low back. Nice work right here. Nice work, you guys. Come on. One rep at a time. Finish off. Circuit one, right? Here we go. Cardio next. Cardio next. Get into those 2010 circuits. They're gonna move fast. One rep at a time. Come on. 10 seconds. That 15 pound. Oh, it's hard to control it down. Come on, control it, control it, control it. You got it. 5, 4, 3, 2. Give me one more up and down. Nice work. We're gonna go into our cardio. Tabatas. Grab your other dumbbell. Your first move. I'm gonna show you your two moves, okay? It is a launcher row. So like we did in the warmup, bend, extend, row. Nice. Bend, extend, row. You're alternating your row. You're gonna do that for 20 seconds. After that, you're gonna leave the dumbbells on the ground and you're gonna come up, you're gonna get me a jab across back knee so it looks like this. Jab, cross, back pull. Jab, cross, back pull. We'll do it on each side of the body, okay? 20 seconds of work, 10 seconds of rest. Ready to raise that heart rate. Take it at your pace. Your workout, okay? Give me your best effort. 20 seconds. Yes, you can. I can do anything for 20 seconds. And so can you. It starts. Set up your plank. One. Launcher. One. Row. You're on in three, two. Let's go, let's go. Bend, extend, row right. Nice. Bend, extend, row left. There you go. You can always do this without the dumbbells. Nice. Keep that core tight. Nice wide base with the feet. Hips are square. Halfway, Halfway. Ten seconds. Yes, you can. It's fast. It's furious. Come on, crank it out. 5, 4, 3, 2, 1. Dumbbells are down. Jab, cross. 10 second rest. You're gonna go right here. Jab, cross, back up. It's a four count. You're there in three, two. Here we go. Here we go. One, two, three, four. One, two, three, Four. One, two, three, 4. Come on, let's go. Knock it out. 20 seconds. Whoo. One, two, three, fourth. Whoo. Come on. If this doesn't make you feel like a strong athlete. Come on. Come on. You've got it. Let's go. Five, four, three, two, one. Whoo. Back down. Launch your rows. One down, two more times to go. Come on. Three times through each circuit. Bend, extend, row. In three, two. Let's go, let's go. Then extend, row right. Whoo. Those 20 seconds, they go fast. What goes faster is a 10 seconds of rest, right? It goes real fast. Not a lot of time to catch your breath. Challenge your cardio endurance right here. Strength and cardio. One of my favorite ways to move it. Come on. You got three, two, and one. You're up. Jab, cross knee. Other side so it looks like this. Jab, cross, back knee. It's a four count. 1, 2, 3, 4. You're there in three, two. Let's go, let's go. 1, 2, 3, four. 1, 2, 3, Four. Come on. Put something behind those punches. You're throwing them from the backside of your body. Use your back up. 1, 2, 3, 4. 1, 2, 3, four. You got it. Finish. 3, 2, 1. You're out. One more time through, you guys. Last time, you're just going to take it to jabs on that final move. Launch a row, set it up. You're there in three, two. Let's go, let's go. Then extend. Row right. Come on. Then extend. Roll left. Last time. Last 20 seconds. Push it. Bring it home. Bring it home. Strengthen cardio. You got it. You got it. Come on, stand it right here. 5, 4, 3, 2. One more row. Nice work. Dumbbells are off. We're just gonna jab it out right here. Turn on that core. Jab it and jab it. 20 seconds in. 3, 2. Let's go, let's go. Push. Push, come on. Put something behind those punches. Make them strong. Let's go, let's go. Low impact cardio right here. Raising that heart rate. Come on, knock it out. You got this. You got this. Finish strong, you're in the final. Five, four, three, two, one. Walk it up. Grab water. Nice work. Circuit one. Strength and cardio done. Moving on. Circuit two. All about the bicep. Two strength moves. Two cardio moves. Okay, strength moves. Grab those dumbbells again. Flip, grip, curl, so it looks like this. Palms are out. Curl up. Flip at the top. Hammer, curl, down. Okay, Supine. Curl up. Flip, hammer, curl, down. Doing that for 40 seconds of work. Shake it out. A lot of time holding those dumbbells, right. Check out that grip. Ready to do it? 40 seconds of strength. Let's get after those biceps, you guys. Soft bend in the knees. Shoulders are down and back. Palms are facing me. Elbows are off the body, curling in three, two. Here we go. Here we go. So I curl up, slip slow and control. Lower. Palms down. Curl up, flip slow and control lower. Okay, so supine up. Nice. Take it down, hammer down again. It's all about controlling the weights, right? Soft bend in the knees. Core is tight. Thinking about spreading that floor apart underneath me. It's going to help activate my core, right? I'm not swinging these dumbbells. I'm moving with so much control. So much control. Because I am strong right here. Building upper body strength. You are so strong. Burning out these biceps right here. Ten seconds. Yes. You can hang with me. Grab some weights. It should start to feel heavy. You should want out. You're there in 3, 2, 1. Nice work. Set them down. Okay, this next move is gonna be fire. I'm gonna hold my right arm here while I curl for four on the left. And then I'm gonna switch. Hold here, curl for four on the left. I gotta shake it out. You got 10 seconds, you're gonna hold. One bicep, you're gonna curl. So holding my right arm halfway, curling on the left arm. You're there in three, two. Let's go. Palm, stay out the whole time. 1. Nice work. 2. You got it. 3. Keep that core tight. 4. Now I switch it out. Hold halfway. Other side this time. Right arm curls for four. 3. Nice work. 2. Last one. Hold that right arm halfway. Left arm curls for four. You got this. This is hard, right? This is really, really tough right here. Come on, hang in it. Yes, you can. You are so strong. Last curl, right here on the left. Hold it halfway. Right arm curls, let's go. Curl for four. You got this. Three. Stay with me. Two. Hold that right arm. Hold it halfway. Finish it out right here on the left for four. Nice work. Three, two and one. Your time is up. Whoo. Shake it out, shake it out, shake it out. And repeat those two moves. Flip, grip, flip, grip, curl. Try and say that five times, fast. Palms up. Flip it. Palms in. Flip, grip, curl. These biceps, they are on fire. That is what we're going for today, you guys. Flip, grip, curl in three, two. Let's go. Let's go. Curl up. Flip in, Hammer down with control. Right here. Palms out, palms in. Control it down. Soften the knees. Core stays tight. Elbows are off the body, forcing those biceps, that two headed muscle, to work. We're building. Just hitting both heads with that small flip of the wrist, okay? Hitting both heads with that small flip of the wrist. Nice work, you guys. You got it. You got it back and biceps feeling so strong right now. So strong. Or so tired. Wherever you're at. Got 10 seconds. Come on, hang with me. I know it's tough. I know it is. I feel it too, you guys. I feel this. 5, 4, 3, 2 and 1. Set them down. Shake it out, shake it out. Okay, we're gonna finish. This is gonna burn. This time you're gonna hold your left arm. Starting on the right arm. Four curls, okay? Four curls per side. Isometric hold. Bicep is constantly turned on. I'm not picking up those dumbbells till I have to. No way, right? You got five seconds. Pick them up. Hold left arm halfway. Right arm in. Three, two. Here we go. So am I not picking up those dumbbells till I have to? Because this is hard stuff. Come on, Two more right here on the right curl. Last one. Then you hold it halfway. Hold it Halfway. Flip it out. Other side. Curl for four. You got this. Three. Keep that core tight. Come on, breathe into it. Two. Big exhale, pulls you up. Last one. Hold halfway. Switch it out. Other side down. Let's go. 4. Inhale down. Exhale up. 3. You got this. You got this. 2. Last one, last one. We switch sides. Hold it. Halfway. Come on. This is where you grit your teeth. You do what you got to do. You keep doing it. Come on. So strong. Yes, you can. I know it burns. I feel it, too. Let's go. Four, Three, two and one. Oh, man, it feels good to set those dumbbells down. After that, shake out those biceps. They're on fire. Ready to go. Cardio tabata. Here we go. First move, looks like this. Okay, no dumbbells. Second move, you're gonna have a dumbbell. First move, looks like this. I'm doing a hook. So hook, right? Some wrapping around hook. Flexing my bicep so it looks like this. Hook, hook, tap. The ground reach. That's low impact. Option two. Hook, hook, tap, explode. That's option. That was option one. That's option two. Take your option. Either way, you're jumping or you're not. You're raising your heart rate. Then move number two. You're gonna hold one dumbbell in one hand and you're gonna jack and push right here and try and challenge one side of the body. Working the core and the bicep. It's gonna burn, baby, burn. But you can do anything for 20 seconds, right? Yes, you can. Hook, hook, tap, explode. Hook, hook, tap, explode. 20 seconds. Starts in three, two. Let's go, let's go. Hook, hook, down, reach. Hook, hook, down, explode. That's an option. Hook, hook, tap, explode. You decide. Come on, let that hair fly. Get after it. Land soft and controlled. Slight bend in the knees. 20 seconds. Yes, you can. Flex those biceps for three, two, one. Walk it off. Walk it off. Flex those biceps on that hook. Take the dumbbell, put it in your right hand if you can. You're going to jack and push. If that is too much for you, hold it here. Three, two, let's go. So push. Push. I'm serving a platter right here. Keeping the arms bent 90 degrees. Biceps turn on. Option, tap, tap, tap, tap. Another option. Challenge one side of the body, this 15 pound. Oh, I can't do it. Gotta go double. Come on, finish with me. Four, three, two, one. Whoo. That is tough. Thought I could do it with one side. The body. Biceps are fatigued. Hook, hook, tap, explode. Two more times through. Let's go. You're on in three, two. Here we go. Here we go. Hook, hook, tap, explode. Option, take out the jump, reach. Hook, hook, tap, reach. Hook, hook, tap, reach. Or add the jump. Come on. Those hooks, you're wrapping your knuckles right around, landing them on someone's face for three, two, one. Whoo. All right, up. Grab that dumbbell if you can. I'm gonna go double arm. Can I was go single this time? It would be on the left. Three, two. Let's jack it. Push. Push. Serving that platter. Farther the dumbbell gets away from my body. Harder it gets right. Control it. Up, up. Option. Tap, tap, tap, tap. Come on, serve it. Let's go. Push it out. You got it. 4, 3, 2, 1. Nice work. Set it down one more time through you guys. One more time. Hook, hook, tap, explode. 20 seconds. Yes. Three, two. Let's go, let's go. Hook, hook, tap, push. Hook, hook, tap, push. Come on. Flex those biceps on those hooks. Yes. You can always take out that jump. 10 seconds. You got this halfway. Finish it. Bring it home. Come on, come on. Five, four, three, two. We gotta finish it. Finish it. Whoo. Whoo. Jack it out right here. Last set, cardio. Three, two, we jack. We jack. Come on. That's it. Right here. 20 seconds. Yes, you can. Yes, you can. Come on. Up, up. Stay in it. That water break comes in 10. Nine, eight. You got it. Seven. Stay with it. Come on. Five, four, three, two, one. Dumbbells down. Water up. Whoo. Come on. Water, water. You guys. Last circuit. Circuit number three. We're putting back and biceps together, okay? Starting with the strength, gonna grab those dumbbells again. We're gonna go back first, bicep second. You're gonna hinge over. Back to that hinged over position. Belly is tight. You're gonna give me a wide row, a narrow row, a reverse row. So palms face the body, palm space in, palms face out. It's called a three way row. Three way row. You're gonna hit all of that back, all that middle upper back, right here, okay? Then we're gonna go into biceps. 40 seconds on, 20 seconds off. Let's finish you guys. Back, bicep, back, bicep. Then we finish it off with a cardio push. You ready to rock it? Circuit three, hinge it over. Pull that belly nice and tight towards. Towards the spine. Three way row, palms face your body. Starting with that first rep, go nice and wide in three, two. Let's go. So I pull wide, I pull narrow, flip the palms, reverse. Wide row, narrow row, palms out. Reverse row. There it is. Wide row, narrow row, palms up. Just flipping those palms to hit a different angle of the back. It's a big muscle, that back. It's a big muscle. Nice. Pulling the elbows right back to where they meet that rib cage or shoulder length on the wide row. Right to the shoulders, to the rib cage, to the hips. Nice. To the shoulders, to the rib cage, to the hips. Finish it right here. Come on. Five, four, three, two. And you're out. Nice work. That is move one. Move two. Alternating hammer curls, palms facing. We just go curl, curl, curl. Burn out the biceps like I said. I gotta take a break. Stretch out those wrists, that grip, that forearm, holding those dumbbells. Pick them up. Nice. Face with the feet. Hammer curls in three, two. Let's curl. Right, left. Alternate. Right. Left. Pulling that top head of the dumbbell right up to the shoulder. You got it. Not swinging. Not doing this. Nope. I'm controlling my cur. Core's not moving. Working those biceps, burning them out right here. This move is one way to burn out the biceps. Right? I feel it. I feel it. Holy bananas. £15. Feels like £40 when you're at the end of the workout. Fatigue, that's what we're working for. You got 10 seconds to find it. Come on, find it, Find it. Let's go. Keep that core tight. Curl it out for five, four, three, two and one. Dumbbells down. Nice work. Same thing. Repeat it. Two strength moves, right. Three. Way back row. Wide, narrow, reverse. That tiny flip of the palms changes so much the way we work the muscles. I love it. Come on, you guys. Finish it. I know you're tired. So am I. But we're doing it together. Three, two, go. Wide, wide, narrow, reverse. Big, complex move, hitting all heads of the back right here. Come on. You got this. Use those pull muscles. Burn them out. This is circuit three. Your last chance to really give it big on the strength. Come on. Come on. Nice. We build and we burn. We build and we burn. Building strength right here. Burning on the cardio moves. Stay with me. Yes, you can. Nice work. Wide, narrow, crant legs with your spine. What would it look like If I said 10 more seconds? Yes. You could finish strong. Don't stop. Not yet. You're in the home stretch. You got five, four, three, two and one. Nice work. I was gonna set those dumbbells down. Not yet. Still need to take a break. Gotta burn it out with hammers. Hammer. Curl it. You guys. Flex those biceps. Big finish. We're burning. You got 10 seconds. Whoo. Pick up Those dumbbells ready to rock. Shoulder down and back. Elbows off the body. Palms in. In. 3, 2. Let's go. Right, left, right, left, curl. Keep that core tight. Soften the knees. Come on. Come on. I know it's heavy. If you need to, you take a three second break and you get right back in. Come on. It's 40 seconds. Finish big. You're so strong. I want to quit right now. But I'm not going to. I'm not going to because I'm with you. Come on. I'm here to motivate you. I'm here to push you. Let's go. We're in it, team. It burns. It burns. Finish strong. You are so stinking strong. Come on. 10 seconds. What do you got for me? Finish big. Keep moving. 5, 4, 3, 2, 1. That is what we call reaching muscle fatigue. Whoo. Biceps on fire. Shake it out. Ready to bring it home with cardio. You got two moves, three sets. Okay, first move, we're gonna move side to side, okay? So it looks like this. Two jabs shuffle. Two, two jabs shuffle. Two, two jabs shuffle. Two side to side, Two jab shuffle. And then big finish burpees with a Superman. So it's slow and controlled. I hop back, I lower down, reach out, lift, plant, push. Option. Give me the hop at the top. You don't have to, but we're gonna lift up, reaching out, creating nice posterior chain flexion. Okay, you ready? We're gonna shuffle. We're gonna bring it home. We're gonna go to our right. Two jabs right here. And then I shuffle, right? Two jabs and a shuffle. 20 seconds starts in three, two. Let's go, let's go. One, two, shuffle. Two, one, two, shuffle. Two, two, one, two, shuffle. One, two, shuffle. Moving in all directions. Come on. Challenge in the mind. Challenging the muscles right here. You got it? Let's go. Punch it out. Knock it out. Finish strong. Five, four, three, two, one. Nice work, Superman. Burpees. Chest goes to the ground. Arms extend, long. Superman, plant, push. You're there in three, two. Let's go. Hop back. Lower. Extend, lift, plant, pop. Whoo. Come on down. Extend, lift, plant, pop. You can take the jump out. You can step in, step back, lift. Come on. 20 seconds. You're not gonna get through a lot. You're already in the final. 5, 4, 3, 2, and 1. What's that like? 4 burpees, 5 burpees. Do anything right? Go to our left. 2 jabs, 2 shuffles in 3, 2. Let's go, let's go. 1, 2, shuffle, 2. 1, 2, shuffle. 2. 1, 2, shuffle. 1, 2, shuffle. Come on, knock it out. Right here. Finish strong. Two jabs, two shuffles. Raising that heart rate. Yes. Get that big, beautiful heart. Gotta work it, work it. Four, three, two, one. Whoo. Burpees, Superman. Big extension. Open up. Reuse that back. You're there. In three, two. Let's go, let's go. Come on. Down. Reach, lift, plant, pivot, push. There's no pivot. I just kid. It is a big reach, plant, push, extend and jump if you can. Come on, Reach, lift. Nice work. Can you get those quads off the mat? Yes, you can. You're in the final. Three, two, finish it. One. One more time. One more time. She says to the right. Two jabs, two shuffles. Three, two, let's go. One, two, shuffle, two. One, two, shuffle, 2. Heart rate's high. I feel it. Come on, Finish strong, you guys. You got this. So strong right here. Ten seconds. Yes. You can knock it out. Boom, boom, shuffle. Four, three, two, shuffle back. You're out. Big burpees for the finish. Superman burpees. Let's go. Three, two. Come on. Yes, you can. Come on. Finish it right here. Extend, lift. Get those quads off the mat. Right here. Lower down with control. Descend, reach, plant, push, explode. You got it. One at a time. Finish, finish strong. Final five. Four, three, two, and one. Whoo. Holy bananas. That's a workout. Grab some water. Back, biceps, cardio. That's good stuff, you guys. My back. My biceps feel totally fatigued. My heart rate's high. Hands are on knees. That's how I like to finish a workout. Come on. Nice work. So proud of you. Flap those wings. Nice work, you guys. Awesome job. Felt good, right? Catch that breath like we did with the warm up. Right arm out. Left arm follows. Push to me. Push. Open up the back. A lot of back today, right? Push, push, push. Pull the shoulder blades apart. Spent a lot of time contracting them. Let them open up. Nice release. Flap it. Let's go to the tap. Great length. Open up those lats, those overhead pulls. Create some length with your body. Stretch it out. Awesome job. So proud of you. Nice work. Right here. 4, 3, 2, 1. I don't know about you, but my forearms are on fire after that. So we're gonna stretch out the wrist, okay? Take the right arm out. Pull the fingertips back towards you. Should feel really good. Stretch out the wrist. Stretch out the forearm. A lot of time gripping those dumbbells. Now take it down. Pull the fingertips back towards you. Should feel good, right? Nice Work. Actually, we're gonna do one more. You're gonna flip it this way. Pull the fingertips down. This one feels the best for me, right? Feels so good. A lot of time in that flexion with the biceps. Nice. Switch it out. Fingertips up right here. Pull them back towards your face. Nice work. Now take them down, point them to the ground. Pull them back. Nice little gentle pull. Just stretching through those forearms. Should feel really good. Awesome. The one that feels the best for me. We go palm up, pull it down, fingertips down towards the ground. Pull. It should feel so, so good. I'm so proud of you guys. You crushed it this workout. Upper body pull. Did you know we have an upper body push too? Yeah, you better go check it out. Flap those wings. Awesome job. We're gonna go down to the ground, finding that tabletop position. Gonna go back to that favorite puppy dog stretch of mine. Okay, so you're gonna walk the hands away from the body. Palms or thumbs go up. I'm sorry. Thumbs up towards the ceiling. Hips are high. Just hinging back, creating length through the neck, the spine, the lats. Opening up that low back. If your low back feels a little tight from those bent over positions, means we've got to strengthen that core. Check out core conditioning split strong. We have it all in this program. It is a full body strength program focusing on split training, muscle groups. Okay, so we break it down by specific muscle groups. Nice. Walk it in from here. Find a comfortable seated position. We're going to get into that back one more time with some eagle arms. So right arm comes up, left arm follows. You. Get those palms to touch. If you can take the elbows, pull them away and then push the fingertips up towards the ceiling. This should feel really good. Opening up the traps right here. Opening up my traps and my back. Creating some mobility, keeping me healthy and moving. Hold here for 3, 2, 1. Go ahead, flap those wings. We're going to do the same thing. Other side, right. This time, left arm up, right arm threads through, palms to touch or get it in there if you can. However, you can. Take the elbows away from the body, pull the fingertips up towards the ceiling and just open up those shoulder blades, those traps. Nice work, you guys. So proud. Awesome job. Flap those wings. We're gonna do a gentle neck stretch. Holding here. Just take one hand, gently pull it on the neck, opening up right here, creating length through the neck and the traps. We spend a lot of time doing this sometimes in our workouts, especially when it gets hard, those final reps, you tend to creep up. Think about always keeping a nice long neck right here. Awesome. Take a couple neck roll side to side and then you're going to go ahead and do the same thing on the other side. Nice little gentle stretch here opening up creating length in the neck and the traps. Like I said, this is part of our split strong 35 program, 35 minute workouts because I want to give you time to warm up and cool down. This mobility stuff is so important you guys. Nice work. Take a couple neck rolls back and forth and we got all the different muscle groups so if you want to hit your pole muscles, your chest, shoulders, triceps, chest push muscles, chest, shoulders, triceps. Check out our push workout. We got legs and glutes. We have core conditioning. If you feel the low back after this workout, got to do some core conditioning. Can find it all linked below on this page. Thanks so much for working out with me and I look forward to sweating with you again really soon. Have a great day.