New Year Workout Challenge Day 6: 25-Minute Chest and Legs Workout (Athlete 25)

This isn't chest day or leg day, it's both. We've got two big circuits. We're going to do it in 25 minutes. Training chest and legs with strength and power. This is day six of my Athlete 25 program. And you can get the full program when you click the link in the description below. Or better yet, tap that join button and become part of my YouTube membership community so we can train together side by side. All right, team, welcome back to Athlete 25. Week number two. Workout numbers three, six. We're going after two big muscle groups today, just like we did on day one. But today we're mixing up and we're going for legs and chest. And I'm joined by my amazing husband, Tim.

Let's get going, guys. Today's gonna be tough. Let's work hard.

Legs and chest are two muscle groups he loves. I love. It's gonna be a really fun combination. We've got two big circuits for you. Each circuit has three strength moves. Two lower body, one chest. You're gonna do each exercise for 40 seconds of work followed by 15 seconds of rest. Repeat all the strength exercises times three sets for maximum muscle building. And we're go put in the middle of your workout a little power and core sequence. It's gonna be two minutes of intense work. It's gonna raise your heart rate and then we'll go back to strength training on the other side of it. You ready to go?

Yup, ready.

All right. All you're gonna need are weights for this workout. I've got anywhere from 20 to 25 pounds. Tim's got more than me, but we'll see if he can hang.

Yeah, we will see.

And I also have a bench right here. You could use a chair, you could use a box. You could use a cooler filled with some weight. Use whatever you have if you wanna add a level change. Tim's gonna show you how you can do everything from just the ground. I'm gonna. I'm going to add a level change if I want for step ups and box jumps. He's going to do squat jumps and lunges. Okay. So you can choose your level today. Let's get started with a warmup and crush legs and chest.

Here we go.

All right, here we go. Standing feet, shoulder width distance apart. Just flap those wings, start to open up that chest. It's going to be a really fun workout. I love going after big muscle groups on a. Starting the week off, we're starting the week off strong here. We're going to go for a calf Raise. Tib raise. In 3, 2, 1. So heels come off the mat, toes come off the mat. Heels up, toes up. Warming up the calves and ankles. Building strength from the ground up. All right, building strength from the ground up. Nice. Pull the toes up. That's going to warm up the tibs, which are shock absorbers if you're going to be jumping today. Calves, ankles, Achilles, get it all nice and warm right here for four. Nice work. Drop into a squat in three. Yes. Two. Nice work. Last one right here. Calf raise. Tip raise. Take it a little bit wider if you need to. You're going into a squat. Down, up. Knees are going to track towards your outer three toes. Chest up. If you've got a logo on your shirt, I should be able to read it. You're thinking about pushing the ground away as you stand tall. Getting a little bit lower with each squat if you can. Working on that depth, that range of motion. Another great way to overload your. Overload your programming or get stronger is to go for depth or range of motion. It doesn't always just have to be heavier weights. Nice. You're here for three, two and one. You take your arms out at the side. You're going to go for a good morning hinge, but then reach right arm to the ground. Stand back up. Do it again. Hinge, reach left arm to the ground and stand up. So, warming up the backside of the body, our posterior chain, hamstrings, glutes back. Adding a little spinal rotation. Little twist right there. Gaze should follow. Fingertips other way. Nice work. One more each side, one more each side. Here we go. Down, up, down, up. Big inhale. Reach up. Exhale forward. Fold hands. Hit the mat. Step back. Find a high plank if you can find it. Shoulders stacked over wrist. Core is tight. Pull up on your kneecap. Push back on your heels. Give me a down dog to a push up. So hips go high. Shift forward. Chest lowers. Push up. Do it again. Hips high. Drive it forward. Down, up. One more. You're gonna have enough push ups in today's workout. We won't make you do a ton here. Down, up. Nice step. Right foot outside right hand. Easy twist. Gaze follows fingertips. Nice. From here you can stay here or you can shift that weight back into that cassac. Toes can pop up towards the ceiling. Open up the inner thighs and hips. Walk it back. Plant the hand. Step back. Left foot outside. Left hand. Easy twist. Gaze follows. Nice. Stay here or take it back. Shift that weight. Open up the hips. Nice work. One more each way. Do it again. Walk it back Here we go. Right foot outside. Right hand twist. Nice. Shift the weight back. Awesome job. Bring it back forward. Plant. Step back. Switch. Left foot, left hand. Shift the weight back. Nice work. Bring it forward. Step back. Drop to all fours. Tabletop. Drop the belly. Cat, cow. Reverse it. Spine up towards the ceiling. From here, swing yourself all the way up and around onto your back side. Starting with a glute bridge. Heels tight, knees in line with hips. Lift and hover. Lift and hover. Give me four. Hold at the top. In three. Nice work. Two. Last one. Hold here. Now can you walk your heels away from you? Find what would be a hamstring bridge? The farther the heels are, the more the hamstring is engaged. Wow, straight legs. Just getting into it today. I'm not competitive at all. I got to match that. Hold here. Little hover and push. Option. Stay here. Option lift one leg. Let's see if you can keep it there. I don't like it spicy.

I don't like it.

Here we go. Switch it. Stabilize it. Other side. Firing up those hamstrings. Nice. Yeah. Burns, right? Saving that for the end of the workout. Get excited. Get yourself up to a standing position. However you want to get there. Curtsy lunges. Here we go. Step back, curtsy knee crosses behind. Curtsies don't feel good for you today. You can give me a standard lunge, right? Target those outer glutes with those curtsies. Give me four. Right into a lateral push in three. In two and one. Here we go. Little lateral push. Push side to side, side to side. Go. 8, 7, 6. Adding some power right here. 4, 3, 2, 1. If you're with Tim, step back lunge knee drive. Step back drive. Step back, drive. Step back, drive. You can stay there if you're with me. I'm just gonna go to the bench. Alternating step up. If you're gonna add a level change today. Full foot plants drive. Nice. You're here for four. Finish three. Run it out. High knees in two and one. High knees, high knees. Get them up, get them up. Finish your warm up right here. Give me eight, seven, six. You got it. Five, four, three, two, one. You ready?

Ready. After that, go.

Yeah. And you're not ready yet because we got a 25 rep buy in. 25 rep buy in. Remember, day one, ground to jump and touch ground to jump. Same thing, but add a lateral push. Hit left ground jump. Hit right ground jump. Each time you jump, it counts as one. If you don't want to leave the ground, simply give me a push to the toes. Or just give Me a squat and reach. Squat and reach or squat and calf raise. Giant step right, you're gonna push left. Each time you jump counts as one. You got 25 total. It's how we're gonna buy into this workout. And it starts in three, two. Let's go. Push left, touch the ground, explode, hit right. That's two. That's three. All right, Tim, what sport do you play professionally?

Volleyball.

What are we doing right here? Block jump, little block jump. It's not just a block jump we're building on today. 1. Each week is getting progressively harder. We are adding a lateral pattern to the up down so you can move side to side, up and down explosively. Building on right here to week one. Starting week two off. Nice and strong right here. Yes, team, keep pushing. Heart rate should be rising. You got it. That's 20. That's 25 more. 5, 4, 3, 2, 1.

That's a buy in right there.

How do you feel about blocking?

Good, good. That's good training for it.

Now imagine doing that. And like, how deep is the sand now?

My hands are in the. In the middle of my legs. Yours are outside. Is there any difference there?

Yeah. You prefer a wider squat. I prefer a narrower squat. Wherever you're comfortable. Speaking of squats, let's get right in. Circuit one. 40 seconds. On 15 seconds up, I'm gonna go heels up. I have these wedges, right? Tim's gonna do it from the ground. Same thing. Make sure you download this PDF tracker, click the link in the description below. It's gonna list all the exercises we're doing today, write down the weights you're doing and how many reps you get. Track your progress, guys. Track your progress. Okay, I'm going heels up. It's just an option. Tim is doing standard squats on the ground. 40 seconds down and up. Legs, chest, legs. We start on legs in three, two. Let's go. Tell you what, the good thing about doing that 25 rep buy in, if the kids come interrupt you doing your workout, obviously they're not going to interrupt us now, but like at home, for real, if we're working out, like, don't you already feel a little bit accomplished?

Little bit.

We always say zero minutes is better than nothing. Okay, one minute, two minutes, three minutes is better than zero minutes. All right, heels up. Squat more quad dominant, which is why Tim is doing feet on the ground, because he's already very quad dominant. All right, but seriously, if you have trouble accessing depth in your squat, usually an ankle mobility or hip mobility limitation. Heels up Is going to help you access a deeper squat for three, two, and recover. Back to dumbbell chest press. Dumbbell chest press. Tim's doing it on the ground. I'm doing it on the bench. Five seconds and we push. Five seconds that we push in three, two. Let's go. Push. Inhale down, exhale, push. Inhale down, exhale, push. You got 40 seconds in the chest press. Elbow should fall slightly down at your sides. Where do you have the most leverage? Think of yourself pushing a semi truck or a car stuck in the snow because we're from Minnesota. How would you push that vehicle? Not with your arms at 90 degrees, right. They fall slightly down. Exhale, push. Nice work. Strong chest. Second largest muscle group in your upper body right here. Inhale down, exhale, push. Nice work, team. Finish last four, three, two, and recover. All right, Tim is going to give you the lunge knee drive. I'm going to give you step ups on my bench. Right leg only or right foot forward? Right leg only or right foot forward? Tim. In three, two. That means right foot hits my bench drive. Step down. You can tap it or you could stay on your bench. Tim is lunging. Left knee drives right back into that lunge. Right foot forward. Right foot is the working leg. Right now. Right foot is the working leg. Actually, it really doesn't matter. Just know that you're going to do each side once. All right, Drive up. Nice. Adding that knee drive. A little bit of coordination, a little bit of balance and stability right here. We are strengthening the muscles that help us run sprint, glutes, quads. Nice work. Drive it up. You got it. Last three, two and one. Nice work, team.

That does take some focus. Not necessarily a speed move, but right the balance behind it.

Back to squats, back to squats. Heels up or not. We transition in three and two. Let's go. The rest is short. The work should be challenging. The work should be challenging. Like I said, you are working on your range of motion and your depth. Try a heels up squat. It takes out any ankle mobility limitations or hip mobility. That said, I would highly encourage ankle and hip mobility on the side. Right. Or if you're looking to be more quad dominant or get more work into your quads. Top of the thighs, heels up. Squat is a great way to do it. Nice work, team. You're here for 10 more seconds. 10 more seconds in squats. Back to chest rest is where we're going to go. In 4, 3, 2, 1. More squat. Down, up. Nice work. Chest press, bench your ground. Chest press, bench your ground. Whoo second set. Second set is better. How do you make it better? Three, two. Let's go. You can adjust your weights. If you didn't feel challenged in that first set, you could add a bench and get more range of motion. Get a nice stretch at the bottom, right. Nice work. You could take out that long pause you might be having at the top. And just keep constant tension on that chest to make it harder. If you have lighter weights, just give me more reps. No pause at the top. Constant tension. Find a way to make each move challenging you. You're here to get better today. 1% better. 10 more seconds. Those weights should feel heavy. Back to lunges or step ups in five, four, three. Give me one more. Two and one. Nice work, team. Yes. Step ups or lunges. We're gonna go. Left leg is your working leg. So left leg on your bench or left leg forward. Or just switch yourself from the first time through. Step ups in three, two. Let's go. Full foot plants. Whether you're with Tim or with me, I want full hip extension at the top. Okay? Full hip extension at the top of your movement. Nice work. Plant that full foot on the bench. Drive up. Big toe, pinky toe heel. Nice strong tripod drive through it. The wind is blowing and there's a hundred dollar bill. Crush it with your big toe, pinky toe and heel. All three of them. That'd be 300 bucks. Whoo. We're rich today. 10 more seconds. 10 more seconds. About to be rich in energy endorphins. Keep pushing for 3, 2 and 1. Nice work. Easy to do, easy to do. Back to heels up squat. Grab a quick sip if you need it. Third set. What is it, Tim?

Best set.

Best set? Why is it the best set? You're more fatigued. Greater muscle recruitment is needed because your muscles are tired. Maximum muscle building is happening in set three. Grab the weights. You want heels up or standard squat? Here we go. How do you make it your best set? In three, two. Let's go. Come on. 40 seconds of squats. Last time you do these squats right here. You got it, team. Absolutely crushing today. We always say the drop off happens in week one. If you're showing up for week two, you're doing awesome. Just keep showing up. It is consistency that compounds day after day, rep after rep. You just gotta keep putting in the work. You're gonna get better. I promise. You're gonna get stronger. I promise. Come on. What would it look like If I said 10 more seconds in these squats? Transition to chest press. That's where we go in 5, 4, 3, 2. Give me one more. Down, up. Nice work. On your bench or on your back. Whoo. Chest press, chest press. Come on. Big inhale through the nose. Big open. Exhale through the mouth. Three, two, Push it. Inhale down. Exhale, push. Tim, would you say chest or shoulders is your favorite upper body muscle group?

Probably chest.

Chest. But we're not swinging golf clubs today, right? We don't swing golf clubs on chest day.

No, you don't.

I've learned that. It throws your swing off, right? You're a little pumped up. Arms just don't go together right on the golf club. Okay? No swinging clubs today. All right? Come on. 10 more seconds. 10 more seconds. Yes, you can. Weights should feel heavy. Yes, they do. Keep pushing. Right here. 5, 4, 3, 2. And recover. Holy bananas. Third set. Third set. Alternate your step up or alternate your lunge. Lunge, Knee drive. Step up in three, two. Let's go. Step up. Drive. Switch. Nice. Switch that lead foot each time. Nice work, team. Alternate the step ups. You can always hold one weight here. No weight. You can use the bottom stair of a staircase. Two stairs, a chair, whatever you have available to you, right? Use what you got. Just keep moving. I love the step up. Great way to increase intensity with a level change without adding more load or stress on my knee joint. Particularly conscious of my knees. 3, 4, 2, and recover. Nice work, team. Weights are down. Water's up. Three sets. Grab your sweat towel. Write your weight, write your reps on your tracker sheet. Only way to get better is to track your progress. Are you ready for power and core? 30 seconds. 30 seconds. 30 seconds. 30 Seconds. It's two minute. Gonna be a big timer up here behind me. You follow that timer or close your eyes and work either way. If you're with Tim, it's a squat jump. If you're with me, it's a box jump on your bench or your cooler filled with sand or whatever you got. And then we all go into a push up, all right? Push up. Push up on your knees. Push up on your toes. Squat jump's not available to you. Squat reach. You're here for 30 seconds or you're squat jumping. Okay? And then we all hit the deck for a push up that's not available to you. Take it to an incline or drop to your knees. 30. 30. 30. You ready for two minutes of work?

It'll be hard two minutes.

It's gonna be a hard two minutes. But now you know what's coming. Brace yourself. Let's go. 30 seconds. Of squat jumps or box jumps. And it starts in three, two. Let's go. Come on. Yes, you can. Woo. You got 30 seconds. Push your pace, push your intensity. Come on, you got this, team. So much focus here. Come on. You can do anything for 30 seconds. Yes, you can. One rep at a time. One rep at a time. 10 seconds and you're in that push up. 10 seconds and you're in that push up. Find it in 5, 4, 3, 2, 1. Push ups. Heart rate tie. I think I say it every workout. Push ups are harder when your heart rate is high. Catch your breath. This is your core move. Won't be chest day without push ups, would it?

Always gotta do push ups.

Gotta get those in, Tim. Doing two to my one.

Oh, my breathing.

Back to squat jumps or box jumps in 5, 4, 3, 2. Let's go. Come on, study. Show that individuals who add power to their workouts, like squat jumps and box jumps, are independent longer in life than those who just do heavy strength training. It is strength and it is power. Come on, we put it together right here. Keep moving. Keep pushing for 3, 2, 1. Push ups. Now my biggest fear of failing in a box jump on camera is over. Always scared I'm gonna catch my toe. Remember that morning you heard a big scream from the basement? He's like, what was that like? Just box jumping. And I fell higher.

Shin was bloody.

Come on. Yes, you can. Let's go, team. 10, nine. Let's go. Keep pushing. Right here. Three, two, one. Holy bananas. That is sweat equity. Matt's wet humbling, right? Very. I always say the hardest part is when it gets really hard. I squint my eyes really hard. You guys, I have really bad astigmatism. So when I open them, everything is blurry. I can't read my screen, can hardly see anything. I'm like, I don't know what the timer says. Probably take the village. Thank goodness for this team. All right, circuit two. You got three more strength moves. 40 seconds on 15 seconds off three sets. Curtsy lunge, chest fly, hamstring, glute bridge. On the ground or on the bench. Okay? Find your weights, Find your weights you want to use for a curtsy lunge. Then you're going into a chest fly on the ground. Curtsy lunge, 40 seconds Option reverse lunge or a lateral squat in 3, 2. Let's go. Curtsies don't feel good for you? I would encourage a lateral lunge or a lateral squat. Right. Just to make it more dynamic. Often in these heavy strength workouts, we tend to stay in the same plane of motion. Life is three dimensional, so we want to train that way. Hence the curtsy lunge. Tim, is the curtsy lunge a girly move?

It is a good move.

He's got to say, feels a little girly. Feels a little. He says no girly moves in this program. The curtsy lunge is not a girly move. It is a move designed to strengthen your gluteus medius, your outer glute, your inner thighs. More turned on. Let's go. 5, 4, 3, 2, 1. Chest fly. I gotta drop my weights on your back. Soft arc in the arms. Open it up and close it. Chest fly, chest fly in 3, into 1. Open. Soft arc in the arms. Exhale, close it up. Nice work. If you're with me, you're gonna get a little bit greater stretch on the bench than on the ground. So that's a bigger challenge in itself. If you've got lighter weights, you want to exhale. I know you're just trying to catch your breath, but you want to exhale as you close the weights together. Inhale, open, exhale on that close. Get that nice stretch. Pull together. You got it. I love a good chest fly. Always makes me sore. I think I said this on chest day. Envision that egg in your armpit. Crack the egg between the arm and the shoulder. Crack it for three, two. You got one more rep in you. Open and close. Yes. Nice work, guys. All right, Tim's gonna stay right there. You're gonna give me a glute bridge. You can add a weight or do it without. A weight is a hamstring bridge. I'm going to add a surface change or an elevation change. Farther the heel is. Harder it is. Farther the heel is harder it is. You can do this double leg or single leg, or give me a standard glute bridge. Okay, hamstring, glute bridge in three, two. Let's go. It's 40 seconds. I'm going body weight, and I'm making it harder by adding an elevation change. Are you doing a standard glip bridge, or do you want to do a hamstring where you walk your heel away from you? Yeah, you can do two feet, or you can do one foot. Nice work. Nice. Just take it down and lift. Down and lift. Or you could just give me the isometric. Isometric holds are so good for us, you guys. So good for us hitting that hamstring. There's no deadlifts in this workout. We haven't hit the hammy yet. Hitting it in a Different way here. Hamstring string. I mean, isometric holder. It can be here for 3, 2. And recover. Nice work, guys. Awesome job. Back to the top, back to the top. Curtsy lunges. Curtsy lunges for 40 seconds. Chest fly for 40 seconds. Hamstring glute bridge. Other side. In three, two. Let's curtsy. Cross behind, drive up, cross behind. That diagonal cross behind is what's engaging your lateral or outer glutes, which is why I suggest a lateral lunge. If the curtsy doesn't feel good for you, it's going to improve that hip stability. Right? Nice work. One rep at a time. Right here. Dropping that back knee. Right behind you. Drive through that front foot. Yes. Come on. Keep pushing. Right here, team. You already did your burnout. Your burnout was the middle of the workout. There is no burnout at the end. How do you make these last two strength sets? Your burnout.

Hello, 50.

Get low, get deep. It should feel hard for three, two, one. Chest fly. Chest fly. On your bench. Soft arc in those arms, right? Focus on the length or the stretch and the contraction. Focus on the stretch and the contraction. 3, 2, let's go. Soft arc, open, lengthen, exhale, contract, Inhale, open, lengthen, exhale, contract. We always love to hear your feedback. You like the burnout at the end of the workout sandwiched right in the middle. Tell us your thoughts and feedback in the comments. We love engaging with you guys, knowing which program is your favorite. Come on, team. Come on, team. You can do anything for the final 10. 10 seconds. Seconds. 10 seconds. The weights feel heavy. They should. You got this right here for 5, 4, 3, 2, and. Holy bananas. 1. You're out. I don't know about you, but I'm glad push ups are on the other side of those. Hamstring, glute bridge. Single leg or double leg? Switch your leg. Okay. Switch your leg and elevation change with me. If you. 1, 2, 3, 2. Let's go. Lift. Hover. You make the bridge harder by taking your hands overhead. If my hands are at my side, it adds some stability. Want to make it harder? Take out the stability. That makes it harder. You see a nice little shake here happening in my legs. Can always place a weight across or on your hips to make this harder. Nice work. What do we got going on back here, Tim? We're like, alternating. What are we doing?

Stepping it out.

You're stepping it out. Okay. He goes rogue. He doesn't care what I say. He just does his own thing. I don't care what you do. As Long as you're moving. We're here to move together for three, two, and one. Rachel never does that, though, does she? No.

Allows me to get all the way out.

I'm just kidding. You make the workouts work for you, right? You make them work for you. Here we go. You got one more set. It's a third and final set. This is it. Curtsy lunges, chest fly, double leg glute, or hamstring bridge. That's where we go. Finish last round. Grab your weight. You're on in three, two. Let's go. Curtsy. Step behind, step behind. Nice work, team. Come on. Last time you curtsy lunge. It's right here. It's right here. Come on. You got this. Let's go. Let's go. Nice work. Come on. 20 down, 20 to go. Right here. Keep lunging. One rep at a time. Strength, power is already done with. Now you're just going to focus on strength. Third set, most muscles are engaged because you're tired and fatigued, as you should be. Finish strong. Nice. Final five, four, three, two. One more step back lunge and you're out. Chest flies for the final time. Gonna be challenging for me. Third set. Third set. Come on. Grab weights. That challenge you today? You're here for a reason. We go in three. We go in two. We go in one. Open and close. Come on. You got this. What's that reason you're showing up? Is it for your kids, your family, for yourself, your community, your significant other? Doing it together, pushing each other, making each other stronger and better together. Come on. Yes, you can. Yes, you can. Dig deep. Right here. Dig deep. Last ten. Nine, eight. You got this. Seven. Stay with it. Six. Five. Four, three. Give me one more. Two. And one. Holy bananas. All right, 40 seconds. 40 seconds of bridge, double foot. I'm going elevated. Hammies. How far can you get those heels away from you? 40 seconds. Three, two. Lift. Off bridge. Nice. Feels easy. Let's throw a weight with two. Up. Let's go. Up. Let's go. 40 seconds. 10 second hold to finish. Lift. Hover your hips and glutes never come to a stalemate or to a rest on that mat. All right? Knees are in line with hips. You got it. Make it harder by strapping a weight on those hips. Come on. This is it. This. And you're stretching. Day one, day six, A little bit longer. We start Monday strong, guys. We start Monday strong right here. It's 5, 4. Isometric hold in 3, 2. Hold.

Hold.

10, 9, 8. Get to your highest point and work from there for 6, 5, 4, 3, 2. And recover. Yes, team. Way to go.

That doesn't look like much, but that burns, right?

It's that tiny shift. That tiny shift. All right, Tim's going up to standing. We'll stand.

Oh, we can sit. I need a. Yeah, let's sit.

Let's sit. I like sitting. We're gonna finish our workout right here. Stretching. Here you go back into that glute bridge. Not gonna make you hold it. Don't worry. Can you do a glute bridge and wrap your hands. Connect your hands underneath you do a chest expansion with a glute bridge. Open the chest. Open the chest as you lift your hips. Right here. Open chest. Open hips. Nice work, team. So proud of you for showing up today and putting in the work. Bring it back down. Nice knees. Give a nice hug and then sit up right into legs. Go straight. Let's stretch those hammies. Sit up nice and tall. Push back on your sit bones. Hinge, hinge, hinge, hinge. Don't collapse. Not yet. Push the hips back. Pull the toes to your face. Now collapse and reach. Stretch those hammies. Shake it out. Yes. So proud of you guys for showing up and working hard. Nice work. We did it. Day six in the books, guys. On to day seven tomorrow. Back and biceps. Bring it up to a standing position. My favorite stretch after chest. If you can find a doorway, take your arm at a 90 degree step through and just open that chest right here. Open everything up right here. Nice work. Tell you what, if you struggle with that rounded shoulder position or that neck, the pointed chin, your neck sticking out from working at a computer all day. You are gonna love tomorrow. Back and biceps is all about combating that posture with a nice strong back. All right, switch it out. Let's do a lot of high five switches. Yeah, I like that little high five switch. Other arm. Oh, it's so sweaty over here, huh?

Bad.

So sweaty. Nice work, team. You did it. Week two, day one in the books. We're gonna see you back on this mat tomorrow. Day seven, back and biceps. Keep at it, team. Stronger together. You guys, nice work.

Good job, everybody.

Awesome job. Awesome job. Crushing legs and chest. If you loved it, hit subscribe to my channel. I queued up day seven for you right here youe can find this entire two week challenge in this playlist right here. Have a great day.