Live Fitness Assessment

The mom was great, right? I was giving them the mom eyes. Good morning, you guys. Good morning. All right, we are going live for fitness. I was going to say fitness assessment Friday, but it's not Friday. Fitness assessment Thursday. Oh, I know you guys are so pumped to do this. Rachel and I are like a little bit sore. We filmed all day Tuesday and we're like, why did we schedule this? It's not making any sense. According to my watch, I'm still supposed to be recovering. No, but it's going to be good. We're going to do our best. That's the thing about these fitness assessments is I feel like there's always going to be something whenever you do it before you start a program, you're going to be like, oh, I'm tired today, or I'm starting my cycle today or whatever it is. So it's like, just do it. This is like not like the end all, be all. This is not like you are tied to these numbers. This is like where you're at today and that's great. And it's a good baseline marker for you to use moving forward if you want to set a push up goal, a pull up goal, squat goal, a burpee goal, like any plank goal. Just basic markers. So it's a good baseline and then it's a great way to measure progress as you continue to work through our programs, especially our new summer program that we have launching. So good morning, Crystal. Good morning, Hannah. Good morning, Jennifer. Oh, good morning from Logan. Crystal, let's say hi to Logan. Yeah. So from stronger 25. Kicking my butt, right, Hannah, like you just, you're going to do your best. This is just a good baseline marker if you want to take some time off. In between stronger 25 and the new program, we have a week off and redo this. You could totally like, this is just meant to be a baseline, like we said. Rachel's wearing a gray tank. I want one. I wear my black one all the time. Oh, wait, Rachel. Oh, wait. Oh. Did you guys notice this cute gray tank is this product placement for our new summer merch drop coming in July. We're so sneaky like that. You guys. Good morning. Welcome, Lori. New here and excited to get started. We're excited to have you with us, Lori. This is not something that we typically do. So this is a little bit off the cuff. This is not a normal live workout. So typically we come live to our members once a month. As you guys know, we do live workout. Today's different because we're doing a Fitness assessment. So basically we're going to walk through some metrics, you guys. The principal PDF is linked in the description of this video so you can go download it and print it. Rachel and I have our copies. Print it off right here. Okay. So we're going to walk through this together is basically all we're doing today. We're going to walk this together. We're going to get our bodies nice and warm and then we're going to walk through this. So grab your fitness assessment. If you don't, you can just mark it down as we go and write it down again. Just a good way to measure your baseline as we go through a couple announcements. You guys know we will stay on for a little bit after this answer questions. I have a feeling we are going to have fewer people join because a lot of people will just do the replay of this but Good morning, Ashley. Your first fitness assessment. Yeah. New five day ab challenge dropped yesterday and it is going to start on Monday. So we got five new ab workouts coming for you guys starting on Monday. That is going to be really fun. As we just mentioned, we're going to bring back some new summer merchants. The gray T shirt, we're bringing back a gray tank as Rachel's modeling and the green sweatshirt. If you didn't get that, that's going to come at the end of July. July 22 is when members will get access to it and that's and then new summer challenge. You guys is hitting the blog July 1st. Get so pumped. That's what we're doing. We're taking this assessment before we do our new summer program. So that is the whole point of this, to measure where you're at. So we have some birthday shout outs we will get into and then we're going to jump into a good, good warmup. Okay. All you're going to need for today if you want to grab your stuff is one dumbbell that you would want to goblet squat with. So one dumbbell that you want to measure your goblet squat squats with. You can always do them just body weight if you want to as well. We're using the box as we would a wall just so you guys can see us. So just make sure you're close to a wall so you can do your ankle mobility and or the couch stretch. Birthday shout out. We got to say a shout out to Paula who turns 50 on June 28. She does NML every day and is in the best shape for life. Way to go, Paula. We have Aaron Shelby, son turning 44 today. Happy fourth birthday, buddy. Kim turns 50 on June 27th. And Valerie Reese turns 58 on June 29th. You guys, I'm just so impressed. When I see all these people, I'm like, we have all these amazing 50 year olds rocking NML workouts. Those are my future goals. Future goals. Okay, one more quick check in to say hi. You guys. Excited to have you here. Aaron and Marlene and Tara. Yay for summer merch. You guys are excited. I love it. Anna. Yeah. You can do. Absolutely. We have a week off before the new summer program. Yes. So the week of the 4th of July. We are not programming a workout plan for you guys. So you can come back and do this fitness assessment then as well. Yeah. For the tank tops. Hi. From Marilyn. Martha. Good morning. All right, you guys, we're gonna get a warm up in so our bodies are feeling really good before we just jump into cranking out a minute worth of push ups and burpees and all those things. So let's go ahead, just take a big inhale out. Reach nice and tall. Exhale, pull down. Hands are going to come behind the head. King squat. So you hinge, you drop, you pop and stand. Hinge drop, hips high, stand tall. Hips back, hips down, hips high. Stand tall. Nice. Just warming up the back of the legs. Drop into that nice squat. Nice work. Core is turned on. Nice. Driving through the heels, middle of that foot. As you drop into that squat, the knees are going to track out towards those outer three toes. Stand tall. Two more hinge, drop up. Nice work. Last one. Hinge drop and up. Stand tall. Just gonna go for some controlled shoulder rotations first. So go thumb up and then go thumb down, thumb up and then thumb down. We're gonna do one arm at a time. Thumb up, thumb down, thumb up, thumb down. Nice. One more. Thumb up, thumb down. Switch your arm. Thumb up, thumb down. Nice. Thumb goes up, thumb goes down. Rotate that shoulder. Nice and controlled. Nice. Full range of motion. Get a little bit of lubricant on those joints before we put them through a load. Add some load. Right now I'm just taking it through the full range of motion. Then we're going to add the load to the motion. One more. Nice work. Bring your feet about right underneath your hips. Calf raises up to the toes. Roll back to heels up. Nice. Up with power. Hold control down. Hold control down. Nice. Warming up the calf and ankles. We're going to do an ankle mobility test. Nice. Awesome job right there. Boom. Drive up. Option A. You can stay here with Rachel. You can stay here. Rachel, you can do whatever you want today and then. Or you can go to a little pogo jump. Just jump, jump, jump, jump, jump. Little pogo bounce. Okay, warm up. Cast ankles. Get those fast twitch muscles firing. Get them going a little bit. Nice. Just like you. Jump and roll. Pogo bounce. 8, 6, 5, 4, 3, 2, 1. Squat down and up. Down and up. So today we're going to measure your mobility. We're going to measure mobility, flexibility. We're going to measure a couple strength markers. These are not like the end all be all. They're just accessible things you can do at home with minimal equipment. Okay. And then we're going to measure aerobic or cardio endurance with burpees. You can always do this. Alternatively, you can do a mile run. Okay. If you're into body composition, you can take your weight. Nice. 3, 2, and 1. Nice work, you guys. Take to a wall if you can come back. Let's go for some tip raises. So back is against the wall. Think about pulling the middle of your foot or your shoelaces. If you have shoes on, pull shoelaces to shins. Shoelaces to shins. You're working your tibialis muscle right here. Tip raises up. Nice. When you do those pogo bounds, the tip right here, that's going to take the brunt of the load right away. Grateful way to protect our knee joints, keep our knees strong and healthy. You are pulling those shoelaces, not your toes, but your shoelaces up towards your shins. Nice work. Go four. Nice. Three and two and one. Nice. Now you're at the back of your space. Just take it down to a plank. Walk up. Squat hands at the mat. Walk out. High plank. Drop the hips, roll the shoulders back. Open it up. Gaze over one shoulder. Gaze over the other shoulder. Tuck the toes. High plank. Walk it back in. Stand up. Take it down. Do it again. Walk up. Find that high plank. Drop the hips, roll the shoulders. Gaze and gaze. Tuck the toes, walk it back in. Two more. Just like it. Two more, just like it. Take it down, walk it out. Drop the hips, roll them back. Gaze over one shoulder. Gaze over the other shoulder. Nice. Tuck the toes. Walk it back in. Last time, guys. Last time. Drop it, walk it. Drop the hips, roll the shoulders down the back. Gaze over one shoulder, then the other shoulder. Nice. Pop up to plank. Hold your plank. Hold your plank. Hold it here. Shoulder stacked over wrist. Right foot steps outside right hand. Easy twist right here. Drop the elbow down towards the caption shoe. You're opening up the Hips. Open it back up. Set it down. Switch it out. Left foot outside, left hand. Easy twist. Drop the elbow. Catch an ankle. Nice. Open it back up. Set it down. Do it again. We want to get those hips nice and open today. Open it up. Drop it down. Open it back up. Set it down. And switch. Here we go. Last time. Open up, drop it down. Open up. Set it down. Drop to all fours. Drop to all fours. That's to make some room with this box. Okay? Doesn't matter which leg. You start on one, you're gonna draw a big hip circle and then reverse it just like we did the shoulder. Now you're gonna do that for the hip. Nice, controlled range of motion. Big hip circles. Drawing a circle with your knee. Big, full range of motion. Nice work. Two more on this side. Nice. I'm going on my left side, so after I finish this last one, if you're capable, you can take your left foot, pigeon it like this. Little pigeon, cat, cow. As you roll forward, you should feel a stretch in the front of the hip. As you drop, you should feel a stretch in the outer hip and then come back forward, forward and back. Little pigeon, cat, cow. Nice. Roll the slide up front of the hip. Roll the spine back. Back to the hip. One more. Roll the slide up and back. Nice. Back to all fours. Hip circles. Other side. Hip circles, other side. Big hip circles. Big hip circles. Nice. Drawing a big circle with the knee. Getting you guys nice and warm. We want to make sure that we're going into this fitness assessment nice and warm. Also, who doesn't love just a good mobility Thursday? We need it. We need it built in, right? It's not. I just don't do this on my own, so it's nice to do it. You guys, one more. Nice. Now, can you take that right angle across the left knee right here? Same thing as I Roll the hips forward, split up towards the ceiling. I feel stretch in front of the hip. Roll the hips back, Drop the belly, stretching that outer glute. Do it again. Roll forward for the front hip. Roll back for the outer glute. Two more. Two more. Roll forward, roll back. One more. One more. Roll forward, roll back. Nice work. From here, you're going to take it onto your backside. Loop bridges, loop bridges. Heels are tucked nice and tight to the glutes, and you're so. Lift and hover. Lift and hover. Squeeze. Squeeze through the glutes. Squeeze. Nice. 8. Nice. 7. Hold at the top in 6 and 5. 4. 3. Hold your bridge in 2. And hold it here. Just hold Activating glutes. Hammies. Hold. Hold for eight. 7, 6, 5, 4, 3, 2. Roll it all the way back. Pull the knees into your chest. Nice. Roll yourself up to a seated position. Back over. Slow burpee stepping. Slow burpee stepping. Set the right foot, the left foot. Stand up. Take it down. Switch that knee foot. Nice. Left, right, up. Nice. One more each way, one more each way. Slow burpee stepping up. Nice. Last one. When you get to the top, you're gonna jack it out. Jack it out. Here we go. Jacks. Jacks for 8, 7, 6. High knees in 4, 3, 2. High knees, high knees. Add some power here. Raise that heart rate a bit. Get that oxygen flowing to the muscles. 8, 7, 6, 5, 4, 3, 2. Butt kicks. Heels to the glutes. Nice. Here we go. Run it out. Run it up. 8, 7, 6, 5, 4, 3, 2, 1. You feeling good? Right? Feeling good? All right. Hopefully you're good. That's a nice little mobility routine for your day. Nice work. Good morning from Texas Robin. All right, guys, we're gonna start your assessment. We're gonna start in the flexible flexibility mobility. So the bottom of your sheet, we're gonna work backwards ankle mobility. All right? So we're going to pretend this is our wall. This is our wall. You want to be a fist and a thumb. Fist and a thumb. You see this fist and a thumb? I'm going to put my thumb against the wall and I'm going to put my foot up against my fist. So your fist and your thumb is the distance you want to be away from your wall. Okay? So hold it there. You can hold your heel of your foot down if you want to. The heel should stay connected. Now you're going to drive the knee towards the wall. Can your knee hit the wall or where are you at? Right? You're taking note of the range of motion. This is your ankle mobility. Okay? This is no way I can get my knee to the wall. That's good. So I'm going to write down and make note of that if I have any pain, if it's hard, if I feel my heel popping, whatever that is for you, okay? That's one side. Same thing. Other side. Fist and thumb comes up. This is my knee. That's in progress. I'm going to call it in progress. Knee. That's good. She's been working on that for a year. My post surgery game. Okay, same thing. Heel down. Trying to get the knee. Gotta go this way to the box. There we go. There we go. Nice. Definitely harder on this Side. So I'm gonna write that down. Okay. Make note of where you got there. That is your ankle mobility, ankle ability. Okay. You can make note of anything you had. Okay, now we're gonna go up to shoulder angels. We're coming up to standing. Going to go against the wall again. Arms are going to come out at 90 degrees right here. You're going to make a big shoulder angle. You're going to go all the way up and pull all the way down. You want to get through 10 reps of going all the way up and all the way down, trying to keep your arms connected to the wall the entire time. So you're going up for one. Nice. I noticed it's really hard for me to keep my elbows connected, especially on my right side. It pops off. So make note of that if you feel pain or pinching anywhere. Nice. That's four. That's five. Six. Nice. Seven. Shoulder mobility. Eight. Nine. Also just good. Nice. Last one. Ten. All right. It's harder for me to keep my right side connected. Just make note of that. Write how that felt for you. These are just good muscles or good mobility moves to put into your repertoire, too. So if you can come back then and continue to improve them. We need the box at the end. Now. We just heard the stretch, the last one, whatever. I can just come in front of it. I'm just going to come in front of Matt then. Okay, guys, 90 90s. 90 90s. So you go 90 degrees here, 90 degrees one leg, 90 with the other leg. Now you're testing your hip mobility. Right. So what I want to do, arms can be in front of you if you want. Advanced arms are behind you for modification to support you gently. And you're just going to go up and over. Rotate those hips full rotation. So I'm turning fully this way. Up and over, full rotation. We're going to go through 10 of those rotations. And you just want to note any pain if you can't get your knees all the way down, connected. If it's hard for you. All right, so your hands are behind you or in front of you. Here we go. 10. Nice. Go 10. 9. Replace your tempo. I can definitely feel tightness in this left hip. That's funny. Right shoulder, left hip. It seems like ricochet. Right, Right. Just like asymmetrical. Nice. Notice anything that you're noticing about your body. So this is meant to do is just bring awareness. Slow yourself down. Bring awareness to your movements. Things that you can continue to incorporate into your daily life to avoid, hopefully any pain. Or injury. We have one more. Nice. There you go. So that was my. Can get through them. Feels good. I do those every single day. But my left hip is still tight. Okay, last one. Last one is couch stretch. Couch stretch seven. And just against a wall or a couch as it stands. Okay, what you're going to do is put one knee close to the wall, the box, and then you want to go shoelaces up against your wall or against your box. Right now you're testing your hip mobility as well as hip flexors. Right. Top of thigh, quad, hip quad. And then I'm going to see if I can get my butt all the way to my heel. Okay. Do I have to press into myself? Am I comfortable? Can I come up into a relaxed state? Do I feel a lot of pressure? My low back when I'm doing this, what do you notice? If you're out here, that is. Okay. That's where we start. That's where I started. Right? Getting all the way back to heel is a challenging, challenging feat. A great mobility move again, to come back to on a daily basis, especially if you sit at a desk all day opening up those hip flexors. Okay, same thing. Other side. So take note of that knee. Now you're going to come into it on this knee coming up. Right. Noticing if one side is tighter than the other. Again, start where you're at. If you're here, that's okay. You're slowly working to get all the way back. Shoulders over hips, heel touching butt, maybe even arms overhead. Right. Opening up those hip flexors. Front side of the body. Really great for anyone who has low back pain. A great stretch to hang out in daily. I tend to do one minute per side. Daily. One minute per side daily is my goal. Right. Doesn't happen every day, but you do your best. All right, there we go. Nice come out of that. Make note of that because you get your heel all the way to your butt. Where were you at with the couch stretch? Right, Nice. Okay, that gets us through everything in flexibility and mobility. Ready to do this, Rachel? Maybe. I'm so scared, you guys. I'm not gonna lie. Right, Nice. All right, you guys, we are going right into strength, okay? Strength push ups is your first one. You can do push ups from the box or a chair. You can do push ups on your toes. You can do push ups on your knees. I don't care. Pick what you want to do. I would like you to challenge yourself to take it at your highest level that you feel confident in. How many pushes can you get in one minute. So you're just going to go, I want good form. Right. Nothing out here. We were talking about this earlier. Talking about it. If you're going to push a car that's stuck in the snow, you live in Minnesota or that's stuck in the mud. How do you push a car? You are right here. You are leveraging your body and you are pushing. That is how you should be in push ups. You don't have good leverage here. You have no power. You have leverage and power here. And this is how your shoulders were designed to move. Ok. So let's really go there. Go here. Think about pushing a semi, A big, heavy semi. Not here, right here. Use your leverage and your mobility, all right? Your strength, your power. How many push ups can you do in one minute? Whatever way you want to do them. And then it's max reps overall. So if at the end of the minute you're like, I still got three reps in me before I dropped my tummy, you give me those three more reps. So how many can you do in a minute? How many can you do before you fail? You're measuring both. How many can you do in a minute? How many can you do before you fail? Yes. Let's go. Let's do it. I have no idea what I've got in me today. Every day is different. Every day is different. We're just gonna do our best. Forget the rest. This is like again, I said this is just a marker of where you are today. It's not that serious. It's not that serious. Not that serious. I like that. It's not. How many push ups can you do in one minute? And then total. Ready, Rachel? Let's do it. Let's go. Let's do the position. Let's go. Pump it up. I got to start my watch. Start your wash. Getting on that strength setting. All right. All right, team, one minute starts in three, two. Go, Sam. 40 seconds. Come on, lindsay. Three, two, one. What am I at, Caroline? 35. 35. I'll take 36 today, so 35 in a minute. All right, we got 35. Not my best efforts. It wasn't. What's your best effort? It was your best. That was my best effort today. You're right. It was my best effort today. Not my best score overall, but my best effort today. So I got 35 and one minute, 36 total. That's good. That's good. Okay. Okay. God. Let's shaking. Is everyone shaking? All right, how we doing, guys? Crushing it. Yes. Feeling good. Right can you remind us where the link for your shorts are? We'll share those fast and free shorts. They're so cute, right? They're like my favorite, favorite summer short. We tried them last summer, didn't like them. I sent them back. I was like, it's too much flowage in here. Now I'm like, oh, my quads can breathe. It's funny how your opinions change, right? You're open minded. I'm open minded, right? That's what we change. Okay, guys, goblet squat. Add a weight or don't. Air squats are totally fine. I'm going to add a heavy weight. I want to challenge myself. Rachel, I need to have a 30 pound dumbbell here. You're gonna rack it. Collarbone. Stir down, right? Nice. Squat, four. Range of motion. All the way down, all the way up. How many can you do in a minute? Okay. I'd rather have you give me quality form and reps. It's the same with the push ups. I should have said it than like half reps just to get more. That's doing nobody any good. Doing nobody any good. You want your best full range motion ever. Work over ego. We say it all the time, actually. It's hard. It's hard. This is humbling. Give your ego and your fight a good kick to the shorts today. All right, here we go. One minute in three, two. Let's go. Down, up. I'm not gonna lie when you're doing push ups. I was like, we've got to be done. And then I looked and it was 30 seconds. I realized, still going, what is started. You were flying. I know. I came out of the gate too hot. I lost stamina. I came out of the gate too hot. That's like when you're running a race and you go, too hot. I can. Call me Caroline. So I'm not. Thank you. Caroline's the best. Nice work, guys. Nice work. Almost better when you don't know what you're at. I know. 30 seconds, half down. Have to go. Push, push. Come on, team. Yes, you can. So strong. Down, drive. Down, drive. Keep going. Nice. Yes. Come on. Yes. You're in the final 10. Push. Nice. 4, 3, 4, 2. Time. 44. 44. I'll take it. That feels good. 44 for 30 pound. My heart rate. Heart rate. I'm not gonna lie. I was at a wedding last weekend and we were all getting low on the dance floor and I heard Lindsay's voice in my head. Go chest up, eyes up. That's great. Okay, guys, I'm gonna Be a solid two minute rest. We want to make sure we got our best final strength. Move. Plank, hold. Plank to failure. Can this one be one minute, too? No, Plank to failure. Okay, Plank, hold to failure. Right? You're just gonna hold a forearm plank. All right? Forearm plank. If you need to take it up to a box or an incline, place your hands on a box or incline or your elbows, you're just holding a plank for as long as you physically can. Okay. When you drop. So you're gonna want to set your own timer for this. Set your own timer. Grab your watch, get your kid a stopwatch, set your own timer. How long can you hold a forearm plank? That is your challenge again. Form over ego. When you really start to feel that low back dropping towards the ground or butt piking up to the ceiling, call it quits. All right, you ready, Rachel? Maybe. We'll see again. Doesn't have to be your best effort. This is your best today. Best effort, not best ever. There we go. Effort not best ever. Put it on a shirt. Make it. Is your best ever. We don't know. Yeah, right? Today could be your best ever. Yeah. Best effort, not best ever. Or maybe it is the best ever. Right? Maybe you've never done it before. So if you've never done the test before, it's your best ever. We will cheer for you either way. I'll cheer for you either way. All right? This is where you gotta get really mentally tough, guys. When we talk about physical strength producing, mental toughness, that's what we're talking about right here. Your body's gonna want to clip before your mind, or your mind's going to want to quit before your body's going to tell you that you can. Right? I think your body can give you 10 more seconds once you hit that threshold and you think, I'm out, I'm out, I'm out. Give yourself 10. Just count to 10 and see if you can get that extra 10. Yeah, let's do it. Let's go. All right, find your forearm plank. Set it up. Timer starts in three, two, go. All right, so nice and stable. You want your shoulders stacked over your elbows, okay? Pull up on your kneecaps, push back on your heels, pull your shoulder blades apart and hold and breathe. Put yourself on a beach somewhere, right? Keep breathing through this. Shut your eyes, Go to your happy place. Get really stable. Get really strong. Really strong core. Keep breathing, right? You do anything you set your mind to. I firmly believe that. So if you have something in your head and you're like I really want to get to a minute. All right, you can totally do that. But don't let that limiting belief feel. Be a limit. Once you want to quit. I'm gonna give you 10 more seconds. I think you probably can. Okay. That was the whole point of metcon, right? You're talking about those limiting beliefs we all have. Yes. And way to challenge it is something like this, Right. A lot of people are like, I can't think for a minute. You've already done it. Got one minute down, right? For me, it was push ups and pull ups. Those are really hard for me. Always had a lot of limiting beliefs around those. You can just crush right through them. Pull ups is another challenge you can add to this fitness assessment. Don't have to do it right. Take it all at your pace. What's it look like for you in this season? Nice work, team. You got this. You are so strong. Keep breathing. Nice. This feels longer than the last time, huh? It's always so hard, you guys. It's so hard just hanging it. Those forearms are getting sweaty. Forearms are getting so sweaty. Nice work, guys. You got this. Come on. Stick with it. Stick with it. Nice work, team. You are two minutes down. Two minutes down. No one said it was going to be easy. You gotta fight for it. Come on. Stay in the fight. Stay in the fight. Nice work. Do your personal best today. What does that look like? What does that look like for you? Come on. That's getting hard to talk. Whoo. I thought I'll need a towel for these forearms. Rachel, it's getting hard. Hang in it, team. Hang in it. Come on. Yes, you can keep breathing. Everything is shaking. Okay. Yes. Good job. Yeah. You're doing so good. You're so strong. Doesn't feel like everything. Good job. Come on, Lindsay. Get that breaking point. Find that 10 seconds. There you go. 10 more. Come on. 5, 4, 3, 2. Good job. Keep going. If you're still going out there, you are crushing it. I know we have some people in the five minute club. Oh, my gosh. I think I was like, I salute you, Five minute club. You are my heroes. You're my heroes. Keep going, you guys. That's like your. That's like Rosie. Yeah. It's like your personal best right now. Keep pushing what you have today. All right. I'm gonna write mine down. I think we made it to 3. 35. Not my personal best, but my best today, right, guys? Keep going if you are in it. So proud of you. We are cheering you on from the home screen. Don't quit how's it going up there doing this again? Haven't done it since Metcon. It's so fun to see the gain since January. I absolutely love that, Tara. That is so cool. 3 minutes and 2 seconds. Personal best for Marlene. Yes, Marlene, your personal best today. I love that. So good. So proud of yourself. Whatever you come in at today, guys, whatever you come in at today, nice work. Best effort today. Best effort today. Yes. We love the fast and free for the quads. Nice work, guys. Hello. Oh, Mallorca. I need a geology lesson. Maria. Where's Mallorca? Probably not even saying that right? Spain, right? Is that right? Is it Spain? Spain? Are you in Spain, Maria? That's so cool. All right, you guys, keep going, keep going. You can always hit pause on this if you are crushing that plank and you need more rest time. Okay? Appreciate you 60, 64 years young, Marlene. That's amazing. Spain. Yeah, she is in Spain. Rachel. For the geology. Geology, geography win. Geography. My muscles are working. My brain can't work. Both can't function at the same time. That's great. All right, you guys are gonna give you a nice two minute rest. You are still planking. I mean, hats off to the people. It's like, what came out first? Was it your core or your shoulders or everything's shaking. Yeah, the quads are shaking from the squat. Like, everything is just. Planks are hard, man. They are no easy feat. Whatever you got today, I hope you're proud of yourself for just showing up and putting in the work. All right, you guys, we have our final test. Final test. And it is none other than the good old burpee. All right, we're going for a cardio or aerobic endurance, so you can do a minute of burpees, which is what we're going to do. Your alternative to burpees would be towel slams. Don't have a towel, but if you had one, we're just going to slam it on the ground, pick it up, slam it on the ground and count how many towel slams can you get in one minute. That's a great aerobic, low impact alternative without going all the way to the ground and up. Okay, burpees or towel slams are your option. One minute of work. How many burpees can you get? Or how many towel slams. You're counting your reps. We're not going to do it today because that'd be kind of crazy if we brought you along with us. The alternative also would be to do a one mile run. Your fast, fastest effort. One mile run. What does that look like for you? Okay, fastest effort, one mile run. Nice work, you guys. All right, ready for some burpees? You can do burpees. You can go down to a plank or you can go all the way chest to floor. You can hop at the top or don't hop at the top. Again, we have no hard and fast rules about any of this. This is all about you. What is your personal best? What works for your body in this fitness test. Okay. Write down what option you choose. Yeah, just write it down so you know. So next time you do it. Yeah. Did you do the incline plank or the plank from the ground? Did you do kneeling push ups or push ups from your to. Whatever option you took, just make sure you notice. So I'm gonna go chest to floor burpee. That's just what I've done in the past. I'm gonna go chest to floor burpee. You can go high plank. You can go towel slam. You can go walking burpee. Whatever. Whatever works for you guys. All right, so let's test Rach. Ready? Do it. Let's go. Come on. How many burpees can you get in a minute? This is fun, right? Little you versus you. We gotta go get your husband. Conference call, burpees. No, I do not. No, what's going to happen is I'm going to show him my numbers. He's going to take it to the basement and just go curb some Matt might be like, but you know you're not doing it on camera, right? That's different. There's no proof. All right, you guys. You can do anything for 60 seconds. You can do anything for 60 seconds. Best effort, burpees. One minute. I gotta remember to pace myself. I always wanted the gate hot. How can you pace yourself and make it through one minute without breaking? You go in three, two. Let's go, burpees. Come on. Nice work. 30 seconds. Come on. 45. Five, four, three, two, one. Good job, Lynns. High fives. How'd you do? Hands on knees? Night away. It's an aerobic test. All right, 22. Good job, lynn. Fitness test. We did it. Good job. Hi, Les. You guys at home? How you feeling? So glad you were able to join Claire. Yeah. School's out for summer. The teachers are here. Okay, guys, you can stretch if you want to jump into your workout of the day. That's mine. I'm good. Just gonna go for a walk today. After that nice little fitness test followed by walk. That sounds nice. Sounds nice. Yeah. Nice work, you guys. Whatever you got Today I hope you're proud of yourself for showing up and getting it done. Okay, so this is your pre test. I do not suggest doing build 30 and then retesting two weeks later. You should always wait. In my opinion, six weeks at the minimum. I would almost say like six to eight weeks before retesting. So I would do a six week program and give myself maybe like a week of deloading which we're going to come out with a deload program soon. Hang in there a deload week and then do this fitness test again. Or if you're feeling really good and you want to go straight from doing the program into it. But I give yourself at least six weeks of doing a solid strength routine. So we're going to do our new summer program. We're going to do it times two. Now I would actually maybe do either the summer program times three or I'd do the summer program and go back to Metcon. Go back to split strong, go back to strong 20, go back to your favorite program and then test out. OK. Again. So give yourself. It takes a while for your body to see results. Right. Ok. And don't get discouraged if you come back. This is I think our third time doing this assessment. My numbers today were lower than they were when we did it. The last time we did it I think was before January, like after metcon. My numbers are lower today. That's ok. Like do not let that be a discouraging thing for you. Let it be a motivator. Right. So I want to get back up to doing 40 consecutive push ups. Right. Like whatever that is. Or I want to get to 15 consecutive pull ups. Or I want to get to, you know, get to the 30 pound weight in that squat, whatever it is. Set a goal and work towards it. Don't get discouraged by the fluctuation of numbers. Right. Like a lot of stuff in life is fluctuating in your personal life and how you're feeling. Like no, no day is going to be the same. Okay. Feeling so proud. I love that. Crystal, I love that you are feeling so proud. So glad you were able to join us. Claire. Can we do our members challenge together? Oh, what is the member challenge today? Let's do it. How many? 15%. Let's do it team. Let's knock on our members challenge together. I love that. Thanks Hannah. We should have done them in the warm up. Let's see. I'll go this way. Yes. Otherwise we'll kick each other here. Now you get kind of like our booties this is an awkward angle, people. All right, fire hydrant. Lift and kick. 15 per side. Doesn't matter which leg. Pick one. Yeah, I like this. I go down here for stability. Here we go. Lift and kick. That's one. If you want to put a band on, you can advance it. 2. Nice. 3. Nice. You're driving your heel to me. 4. 5. Using that outer glute. 6. Nice. 7. 8. There it is. 9. 10. 11. Nice. 12. Keep with it. 13. 14. 15. Switch sides. Switch sides. 15. Other leg lifting kick. 1. Nice. 2. 3. 4. 5. Yes, guys. 6. Nice work. 7, 8. 9. 10. 5 more. Go. 5, 4, 3. 2, 1. Yes. I love it. Quick little burn. Quick little burn. Team challenge done. Thanks for that reminder. Awesome job, you guys. Okay, nice. Do the members challenge together. You're feeling so proud of yourself, Crystal. I love that. Jennifer, thanks for the motivation. Right. This is something that I have to do with people because I'm not motivated a lot to do it by myself. That's why we're here. Nice. Good job showing up, Jennifer. Ashley says so. It's great. Excited to see how consistency improves these numbers. That is so it consistency compounds. Keep showing up. Putting in the strength training and it's going to compound into results. Nice. Tara says this is awesome. Lindsay, is that bruise on your leg from dumbbells? I always get bruises on my legs from the dumbbell and I have no idea what I'm doing to cause them. Okay. Honestly, this is one of those bruises. You ever get a random, random bruise on your leg and you're like, I have no idea where that came from. That's where I'm at with this bruise. No idea where it came from. Like, did I run into something? I don't know. Don't know where the bruise came from. Any hints on what the summer program will include? So I think I might have shared this before, but I think we can give you this. So give you the format. Get 10 new workouts. As always, they're all 30 minutes, 30 minute workouts. The format of them, it's like five minutes of mobility, 20 minutes of solid strength, big full body moves. There is full body days with like an arm or a leg focus, something we've never done before. So your first day is going to be a full body with either an arm or a leg focus. Then there's like a leg day, an arm day, core cardio and mobility, because we love that. And then another full body. A true full body workout. 20 minutes of solid training, whatever the muscle group is for the day. And then there's a three minute burnout at the end of every workout. Five minutes mobility, 20 minutes of strength, three minutes burnout. That's all we're going to say. That's what you get in. That's what you get to look forward to. It is so fun. It's a fun program. The leg days killed me. The arm, I mean, it's all good. It's all good. That's my big hint. Crystal says P.S. logan loves Rachel and is disappointed if she's not in the video. We have to go back and refilm every video Rachel's not in. So we have a modifier and Rachel present in all the videos. I love that. Looking forward to the new program. Jennifer says Tara said. Marlene. Can you offer cues for shoulder angels? My ribs tend to flare. How can I correct this? So that is. Yeah, you're right. I should have talked about rip flaring. So anytime your arms go overhead is an opportunity for your rib cage to flare. Overhead presses, overhead triceps, shoulder angles. Anytime your arms go overhead, your ribs have the instinct. Or it's just innate. Like, I have more leverage. I'll film here. But actually you don't tuck. So biggest cue is think about keeping shortening. I like to think about decreasing the air. Right? Because anytime I rip flare, there's more air. Decrease the air between ribs and hips. Decrease the air between ribs and hips is a cue that really helps me. Or pack your rib cage down towards your hip bones. Or Lindsay coming in saying, or I'm going to come up and punch you in the gut. And then what's your first instinct? Right? And then keep that there. Breathe through it. Okay. And then go. Even if you get only to here, but you're keeping a proper rib. Rib to hip. Like, that's better than going here and letting it flare. So just watching yourself in a mirror, recording yourself, doing it with your shirt off so you can genuinely see your rib cage. All good cues. Recording yourself is such a good tip. Like, there's so many things I saw once I started watching us videos that I didn't notice before. Yeah, you just don't know. Even looking in the mirror, it's different. I think everyone should record themselves doing kettlebell swings. That was like one of the biggest eye openers for me from, like, my early days of, like, filming videos. Like, I thought I was. I was so overextending. Or even deadlifts. Watch yourself to deadlifts. It's just you're an innate ability because you want to add power. Everybody just goes into this hyper extension, if you just generally watch yourself, just stand straight up. Those are good cues. Nice. So looking forward to the new program. We love to hear it. So excited. Can't wait for summer. Thanks, Marlene. Thanks, Tara. Thanks, Laurel. We are so excited for the new summer program. So now it's as being. We start the new ab challenge next week. You guys. Five brand new ab workouts dropping every single day. They're all seven minutes. They are dumbbell ab workouts, which I personally love and think that adding a weight to court is just so fun. If you're ready for it, you can always do them without a weight or a smaller weight. And then we are going back merch. If you want the gray tank, if you want the gray T shirt. You guys sold us out so fast. We were not planning to do this July drop, but you guys just crushed it. And so we're coming back because so many people, when we went public, our members get get it live for two days first. And then when we went public, people gained an opportunity too. So we're gonna do the same thing. Members get first access. It's gonna drop to members on July 22nd and 23rd and then we'll go public on the 24th of July. So you can look forward to that. Also. Can you guys see this perfect length? It's like right at hip. Not too long, not too crop. This is a size medium. Rachel's wearing a size medium. So just so you know. And yes, the arms, it does cut down so you can see a bra. Just like make sure you're aware of like all the things. Yep, it's a racerback bra. So comfy. And the new summer challenge hit the vlog on July 1st. Like I said, we're doing stronger 25 week two. And then we do we have a seven day. Is that. I gotta look at our content calendar. I can't remember what we decided on, but we have but we are going to give you like a breather week. So the week of the 4th of July is like your choice or take it off or deload or do whatever you want to do for the fourth of July week. And then we're going to come back and we hit the new summer program that Monday. That Monday after the 4th. Like July 8th. Yes. So that's when we'll actually start. The new summer program is July 8th. And you work out every day for 10 days. It's so fun. 4am drops every day. It's gonna be awesome. I can't wait to do it with you guys. I'M excited to do it. And then also on July 1st will be our next members. Next members Live Q A We're gonna go live with a Delaney Smith. She is a muscle activation technique specialist and so she's been helping me actually with my hip pain and really focusing on properly activating your muscles. So like if there's tightness or weakness or pain in an area, it's typically because something is not properly firing in your body. So helping you find those. Also going to talk a lot about gait training and barefoot training. So we've people have been seeing, yes, I work out at home barefoot. I've been trying to work toe separators like getting my your foot health accounts for so much of your knee and your hip health. Okay. So she has a barefoot training specialist. She actually launched her own line of barefoot training shoes. They're the shoes that I wear. So we are going to talk to her. I'm really excited about that. If you're interested in barefoot training, if you're interested in barefoot shoes, if you're interested in just overall general health of your feet and your knees and your hips, it's a great one to tune into. And we'll give you a chance to submit your questions if you can't make it live. And then our next live workout is going to be on July 2nd for everybody. It's going to be a teaser of what you can expect in the new summer program. A teaser of what you can expect in the new summer program. So mark your calendars for July 2nd and we'll be live with you then for a workout. And that is everything that we have. Let's see any more questions come in. Right. Busy summer. So excited. Are awesome. My 18 year old daughter and I work out with you guys daily. Oh I love that Stacy. That's so great. More socks. Sorry, the holy banana socks were a one time drop. We are not bringing them back. No more socks. I'm sorry. The tanks are my favorite. Is that the best way to advertise for the channel? Oh you guys are so sweet. Really the merch is just like a fun thing we did for you guys. The best way or best thing you could do is if you, if you love our content, share it with your friends. Share our email newsletter Tell someone, tell a friend to join our email newsletter and get our free workouts. Like the best way is to share our content in general. So just sharing our content helps. Helps so much. Thank you for asking. You ladies are so kind. Are you best friends Rachel? We hang out all the time when I see a kid at the park, they're like, where's Rachel? Like, well, she has a home. She does go home. I should just stay here. It'd be easier. We could do workouts all the time. Rachel has a room in the basement. She lives here. She works for NML 24 7. So happy I get more merch for my birthday. Oh, that's awesome. We have so many summer birthdays. We do. We should do a poll more winter. Summer. Yeah, we have a lot of summer. That is true. Maybe we should have a summer birthday bash. Like just a. I just got toe separators last month and they help so much. I've been looking at barefoot shoes too. Tara, you should tune in on July 1st with Delaney. She's awesome. She has so much knowledge about foot health. But yeah, it's so cool the how it's all so intertwined. Okay, you guys, thanks so much for joining the fitness assessment today. If you want to come back and take it again, you can obviously do this on your own. But if you want, like someone to follow along with, just replay this video. We'll be your friends forever in the fitness world. But I'm not going to keep showing up and do this with you guys every six weeks because I'm tired. No, I'm just kidding. It is nice to do it on your own too and just like power through. This is a kind of like a long, drawn out version of it. So thank you guys so much for joining. Really appreciate it. We hope you have an awesome day. We're going to see you guys live on July 2 for a workout and I can't wait to do the five day ab challenge with you next week too. Have a great, great week, you guys. We'll see you guys later. It.