Overload 30 Day 2: 30-Min Push Day | Chest, Shoulders, Triceps + Abs

Today is all about building a strong upper body, specifically your chest, shoulders, and triceps. This is day two of our Overload 30 program, and you can get the full program when you click the link in the description below. All right, you guys, welcome to day two of Overload 30, our progressive Overload program. And thank goodness the legs get a break today. And today is all about the arms, specifically your upper body push muscles, which are your chest, your shoulders, and your triceps. If you're following along with us, you know we have a PDF download where you can track the weights and reps you accomplished in this workout. So you can progressively build upon that, because that is what this program is all about. Progressive overload training. All right, so you can download this free PDF and get this entire workout plan when you click the link below in the description. I'm Lindsey Baumgren of Nourish Move Love, and I'm so pumped to take you through this upper body workout. I'm joined by the amazing Rachel. Hi. She'll be offering modifications throughout today's workout. As you can see, I've got a bench in the background, and you can be adding that with me if you have access to it. It's going to give us greater range of motion on chest press and chest fly, but Rachel's going to show you how you can do it without a bench from the ground. So don't worry if you don't have that equipment. All you're going to need for equipment for this workout are dumbbells. We have anywhere from 15 to 25 pounds. Use whatever you have access to. Your workout is a tri set workout. All right, You've got three tri sets. You have two exercises per tri set. We're going to hit the chest, we're going to hit the shoulders, then we're going to hit the triceps. You're going to do each exercise for 40 seconds of work, followed by 20 seconds of rest. And a tri set means we repeat it times three sets for maximum muscle building. And we're going to throw in a couple ab moves in between just to break things up. You ready to do this, Rach? Love it. Let's go. All right, she's ready. I'm ready. You're ready. We're going to start with a good warmup. So we're going to start right here. Elbows connected to your body, and you're just going to do, like, circles with your arms. It looks kind of funny. It feels kind of funny. Just taking the elbow joint through a full range of motion. Motion Today, because we're going to put some stress on the elbows with our chest, fly with our lat raises, Switch directions. Right. Just warming up that elbow joint, taking it through a nice full range of motion. And then we're going to warm up this upper body and jump right into your triceps, making it a quick and effective workout. We're going to paint the fence. So palms are going to. Fingertips are going to go down, and then you're going to flip it. Fingertips up. Think about really stretching through those wrists. Fingertips down and fingertips up. Nice. One more. Fingertips down and fingertips up. Now take those hands behind your back. Chest expansion. Pull the knuckles away from the tailbone. Now bring the hands back to rest on the tailbone and go through shoulder circles. So you're going to do circles to the back up, back and around. Up, back, and around. We're going to do a couple in this direction, and then we're going to switch it in 3, 2. Now can you change directions? Forward, back, and around. I got to think about that one.

I know. It's kind of like a mind game.

It is. I really got to think about the forward backing around. We just don't do that motion as much.

Two more.

There it is. I'm really challenging my brain. Okay, bring those arms up to 90 degrees right here. You're going to flip them up, reach overhead, pull down, drop, lift, push, and reach. Nice. Down. Reach it up. Nice. Two more just like this Last one. Down, up, reach. Then you're going to take it to your back of your space. We're gonna go for some plank walkouts. All right? So hands are gonna hit the mat, walk up, find a high plank. I'm gonna drop my hips, open up the chest, open up the front side of the body, tuck the toes, walk it back in, stand up, reach. Two more just like it. Walk it out. If you're with me, you can drop the hips. If you're with Rachel, you could drop your knees to the mat. Nice work. Here we go. Back up. One more. Nice. This time, you're gonna hold that plank. You're gonna drop those hips. Take a nice little up dog right there. And now you're actually just going to come into a tabletop. We're all going to meet in tabletop. I want you to think about making some circles up and around. So my nose is going up over my fingertips. Big circles for the wrists. You're warming up the wrists, and then you can switch directions. Nice. And now I want you to flip the wrist. So I want you to actually Try and go fingertips to you if you can. Palms down. Okay. A little bit less pressure on the wrist might be a smaller circle. Just stretching out those forearms because we're going to be holding on to the weights. Change your circle. Nice. Awesome. Now let's just go like this. Palms, fingertips, face each other like this. And same thing. Circles. Awesome. Stretching through those wrists. Wrist mobility, equally as important. We're gonna start off with some push ups today. Yes. I know you're excited. Woo. From here, you're gonna go t spine rotation. Hand's gonna come behind the head on the right. Drop the elbow and then wring your spine out as if you were wringing out a washcloth. Think about the mid upper spine. Nice. Little thoracic spine mobility. Really important as we get into overhead presses today. All right. You don't want those traps to get involved. We need good thoracic upper spine mobility. Set it down and switch it out. Other side. Left elbow or left hand behind the head and open gaze is going to follow those fingertips. And again, that visual of bringing out a washcloth really helps me think about my spine. And then wring it out. Nice. Get all those water drops out. One more. Ring it out. Nice. From here, walk your hands away. And you're gonna do alternating shoulder drops. So drop your right shoulder to the mat. Come up. Drop your left shoulder to the mat. Dropping those shoulders side to side. Drop the shoulders. Nice. Drop your shoulders. One more each way. One more each way. Getting a little bit more low back rotation here. And shoulders. Nice. Right there. Awesome job, you guys. From here, you're gonna kick it up and over onto your back. We're going to do a little bit of shoulder or what we call scap retraction. So fingertips are actually just going to face out here. Going to find a comfortable position. Legs bend at 90 degrees. Lift your hips into a tabletop position. Now drop your upper body towards your. Just let your shoulders go. Lack. Now think about pulling your shoulder blades down and back. Okay. Down and back. Spread the chest part. Drop, scap retraction and retract shoulder blades down and back. We're going to spend a lot of time keeping those shoulder blades in that down and back position. We need to practice it. We need to warm them up. Down and back. One more. Drop loose shoulders and engage shoulders down and back. So important, you guys, nice work. One more time. Up and over into that tabletop. I love a good puppy dog stretch before I go overhead presses. So reaching those fingertips as far away from me as possible, dropping my armpits towards the ground. Big inhale through the nose. Big open mouth. Exhale. Drop them, drop them, drop them. Nice. Bring it all the way up to a standing position, however you want to get there. And you're going to go into jumping jacks. We're just jacking it up, jack it out. Little power move before we jump into this workout. Right here. Go. 10, 9, 8. You got it. 7, 6, 5, 4, 3, 2, 1. Woo. You warm, Rach? She's warm. All right. Grab your PDF tracker. You can see it on there. Yes. Your buy in is 1 minute of push ups. How many pushups can you personally get in one minute? That's what we're here to test. So you're going to count your reps. We're going to set the timer. One minute of good old push ups. Pace yourself, right? You don't just want to, like, hammer them out, but once you. Once your knees hit the mat, that's it. You're going to try and see how many you can get in a minute. Rachel's taking her pushup up to an incline, placing her hands on a chair bench, taking some pressure off the core. Great option if you're working on pushups. You can always drop to your knees on the mat if you don't have a bench as well. We go. Push ups. One minute timer starts. I'm having my elbows fall slightly back towards my hips. Not out here. Right, falling back. Okay, find your push up position. That one minute timer starts in three, two. Let's go, team. Count them. Lead with that chest. Down, up. You got it. Nice work, Rach. Come on. One rep at a time. Neck in line with spine. Lead with your chest. Inhale down. Exhale, push. Inhale down. Exhale, push. You got this, team. Nice work. I get to talk because thankfully someone on my team is counting for me in the background. I have no idea what I'm at, but I know that you have 34 seconds left. It's getting harder. Holy bananas, it is. Whoo. Let's go, team. Down, up. Come on. Down, up, down, up. Keep moving through it. Come on. 20 seconds. Come on. Let's go, team. What would it look like if I said last five, four, three, two, and one. Lindsay? No idea what I got. 30.

30, 30.

Okay, I'll take 30.

Okay.

Nice work, Rach. Crush it. So I'm gonna write that down on my spreadsheet. I have a goal of getting 35 in a minute. That was hard.

It's hard. That's hard to be. Yeah.

Push ups are not easy. I'll take 30. In a minute, we'll do it. All right, you guys, now that that's out of the way, your chest is warm and you are ready to go into circuit one. We are hitting the chest and circuit one. Your two moves are dumbbell chest press, dumbbell chest fly. All right, I'm going to be using the bench to get that. Nice, good. Full range of motion. Rachel's going to be doing it on the ground. Take my weights. Not as confident in my weight choice right now. After doing a minute of push ups, you're going to do each exercise. I'm going to try and start with my 25s. We'll see where we get into each exercise for 40 seconds of work, followed by 20 seconds of rest. We're just going to do it back to back before set three. You'll get a little ab break, because when I was testing this, my arms felt like they were going to fall off. Dumbbell chest press, Right? Inhale down, exhale, Push up, palms face away from you. 40 seconds starts in three, two. Let's go. So inhale down, exhale, push. Inhale down, exhale, push. Now, these are all timed intervals. 40 seconds of work. If you wanted to count your reps, you can do that, right? You can count your reps and track that. That is up to you. We're doing timed intervals for sake of keeping the workout easy and on time. Your option here, if you're going with heavy weights, is always to alternate. So I could go on the right, and then I could go on the left arm. You get to decide. Nice work. You're in the final 10 seconds. It should feel hard. That means you chose the right weight. That's a good thing. You're here for five, four, three, two, and one. Whoo. Last one. Felt hard. That's good. That's a good sign. You're gonna stay right there. From here, I'm going into a chest fly. Slight bend in the elbow, soft arc, open and close. All right, same thing. 40 seconds on your back. We go in five. Set yourself up. You're there in three, two. Let's go. Soft Bend the elbows open and exhale close. So you'll notice on the bench, I'm getting a Granger rate of motion, greater range of motion. That little stretch at the bottom, right. I like to go for range of motion. Progressive overload comes in a variety of forms. It comes in intensity, it comes in volume. It comes in resistance. It comes in range of motion. All right, so moving to a bench here gives me that greater range of motion. Creates greater stress on the muscle fiber, those tiny little muscle tears. And that's how I build stronger muscles. Right? Stress on the body. That's what we're here for. Creating external stress to create adaptations. 3, 2, and 1. Nice work. Back up to chest press. Right back into it. Okay, that 20 seconds of rest goes really fast. We are back onto chest press. Here we go. Set yourself up. You're there in three, two. Let's go. Come on, 25s. You feel heavy today. Inhale down. Exhale, push. Not a lot of rest in between these. You'll know why. I'm going to give you the ab break in between circuit three, so you can really come back strong for set number three.

You said something I thought was so smart, and you're like, if you don't have a bench, but you want a little more range of motion, a cooler makes a great option.

Yes. So if I was at home and I didn't have access to a bench and I still wanted to get this range of motion, you could lay on a cooler. You could fill it with some heavy weights or some sandbags or something, or laundry detergent. Nice. The cooler is still going to give you that range of motion. 3, 2, and 1. You'll notice I switched on my weights there. That's something I would just track on my spreadsheet. Right. Whoo. Just could not make it through that Second set. Chest fly, second set. All right. Soft arc. Get that nice range of motion, that nice extension, feeling those pecs. We go in three, two, and one. So the goal of split training is to really, really push our muscles that we're training. Right. Today it's the chest, shoulders, triceps, a little bit harder than you normally would. Right. You're really exerting them to max effort here, versus a full body workout where maybe one or two exercises are dedicated to chest and shoulders and triceps. Here we have six exercises, two per muscle group, times three sets. This is really designed to push these muscles to failure here. That's what we're looking for today. 10 seconds. That should feel challenging. It should feel hard. This is normal. Nice work. 3, 2, and 1. Weights are down. I'm going to stay right here. You're going to get a quick ab break. Right. Going to shake out that chest. Before we go into circuit three, Rachel's got your modification on the ground. If you're with me, I'm using this bench. I'm holding it above my head for a little bit of stability. I'm going to kick out, kick up and Lift my hips off that bench if I can. Kick out, kick up. 40 seconds in three, two. Let's go. Kick out, kick up. Rachel just got an alternating leg kick out. Take this at your level. I was testing this workout and I was like, man, set three feels so hard. It would be nice if I could just give that chest a shorter break even just for a second, right? Nice work, team. Here we go. Getting a little bit longer recovery so we can go hard into set number three and building some core and abs into this workout. Yes, team, nice work. You got it. One rep at a time. Kick it out, pull in, kick up. Finish right here. Come on, you're almost there. Last five, four, three, two, and one. Whoo. Felt good, right? Quick sip of water, you're back on circuit three. Last time for chest press and chest fly. Last time. 10 seconds to recover. Back on chest press. Back on chest press in 3, 2. Let's push. Exhale up, inhale down. Nice push. You got this big, strong chest right here. Hopefully you feel like you have a little bit more gas going into circuit three. After that longer break. Come on. You got it. Really breaking down and isolating the chest here. Back to back movements, targeting your chest. Really challenging.

Commonly under trained for women too, right?

Oh, yeah. Chest, shoulders, triceps, all commonly under trained for women.

Come on.

Pushing here for 10 more seconds. It should feel hard. You got this. Finish those last two to three reps right here for five, four, three, two, and recover. Woo. Holy bananas. Holy bananas. Chest is my favorite, but, man, it's starting to feel challenging. All right, switching to chest fly. Last time on that chest fly, guys. We are up and moving on to shoulders after this. You got it. Come on. On your back. Chest fly in three, two. Let's go. Come on, come on. Third set. It's your best set. Yes, it is. Finish strong right here. You know, sometimes we leave those workouts feeling like, man, I just have to absolutely feel smashed after every workout. But training this way, split training, really focusing on strength and triceps, it has completely changed my body composition. I see more muscle definition now than I have ever seen before, and I just love how I feel after a good, strong strength workout. Come on, guys, Keep pushing right here. You're almost there. You're here for 5, 4, 3, 2, and 1. Nice work. Nice work, you guys. So proud of you wherever you got you. Right after that, we're coming back. We're getting 35 push ups after that. Let me tell you, 35 push ups are not accomplished overnight. That is a lot of compound training. A lot of compound training. I got weights all over the place. Yep. Are we mixed up? I'm stealing Rachel's weights. All right, so get yourself set up with your new weights. We're moving on to shoulders. We've got an arnold press. Told Rachel it might be one of my least favorite exercises, but that's what we're here. We're here to do it together. Arnold press into a lat raise. Arnold presses palms face in. Rotate up and out. All right, you can do this with two weights or one weight. You get to Decide. It's your 40 seconds. Start with double. Probably go to alternating at some point. Arnold press. You could do this seated or standing. Okay, get those weights up. We go in three, two. Let's go. So rotate, Flipping out. Rotate back in. This allows me to hit all heads of that shoulder. We're doing one overhead shoulder movement and one lateral raised shoulder movement. Nice work. Big exhale up. Nice. Nice strong core. Decrease the air between ribs and hips. If you feel those traps or shoulders starting to creep up, really think about locking that shoulder blade down and up. So we worked on that thoracic spine rotation. Come on, Lindsay. Already hitting it in the first set. Where are those £10? Whoo. We're going alternating. We're finishing it for 5, 4, 3, 2, and 1. Going chest right into shoulders is challenging. All right, here we go. Lateral raises. You can go two at a time. I'm going to alternate them out. We got a long three set track. Right lateral raises for the shoulders. One here, one, here we go. In three, two. Let's go. We said this, Rachel, I think, in another workout, but I think lateral raises have to be the hardest move to increase your weights on.

If you're tracking on your seat. Maybe the most frustrating.

Maybe the most frustrating. Like, so hard to increase your weight on lateral raises, because the longer the lever, you see how far my arm is away from my body, the harder it is to increase your weights. Right? Similar to that chest fly. A very hard exercise to increase your weights on chest press a little bit easier. The weights are closer to the body, right? Longer the lever, harder it is. You're here for 10 more seconds, guys. 10 more seconds. Come on. One at a time. Lifting right up to shoulder height. Lowering with control for 3, 2, and recover. Weights are down. Shake it out. Grab some water. Back to Arnold press. I'm going to start off with alternating. I am just feeling brutal. It's brutal. Push workouts are brutal. Like, we are truly trying to exhaust these muscles. Your chest, your Shoulders, your triceps. I'm already feeling it. Yeah, I mean three. Here we go. Grab your weights in two and one. Here we go. Big push. So this is a workout where my heart rate is not as high as it was yesterday in leg day. And we often get asked, can you tell me about calories burned? How many calories did I burn during this workout? And I am just here to tell you that you are not. This training session is not about calories burned. This training session is not about how much weight you're going to lose. This training session is about creating stress on the body. You want to create as much stress on the body during your strength sessions to change your body. Right. Muscle adaptation is your goal. Your 70 year old self is going to thank you for putting in these reps for 3, 2 and recover. I can promise you that. You see that hunched over seven year old, this strong shoulders muscle, the organ of longevity. Your 70 year old self is going to thank you for putting in these reps. I can promise you. We go lateral raises, lateral raises. Single or double in three, two. Let's go. Something I think about a lot when I want to quit. I'm like, my seven year old self is going to thank me for this.

What a beautiful way to think about it. I like that so much.

Yes. And also I'm going to thank myself. You know, my goal in the next 10 years is, is to put on as much muscle mass as possible. I am 36. No, I'm 37. 37 years old. So I will be 3rd, 5th, 47. Math is not my strong suit. 47 in 10 years. And I'll be entering menopause. Happens around average age 51. My goal between now and menopause is to put on as much muscle mass as possible so I can weather that storm with so much more ease. Nice. We go in four, three, two and recover. You ready for that ab move? I am. We're going down to the mat. Dumbbell drag. Dumbbell drags. Grab a weight. Rachel's going to do this from her knees. All right. I'm just holding a plank position. I got to come over. I'm hitting the bench. Holding a plank position. Pulling that dumbbell through and through. We're keeping a little bit of tension on the shoulders. We go in three, two. Let's go. But we're focusing on the core here. How far can you drag that weight through? How far can you drag it through? Nice work. Nice strong core. Shoulders are stacked over wrist. You got this, team. You could always take this down To a forearm plank. If you have wrist. Nice work. Pull it through. Don't let those hips pop. Keep those hips nice and square to the ground. 40 seconds of abs. Take the pressure off the shoulders for a second, even though not really. Nice work. Ten more seconds here. Then you're up to finish your shoulder circuit. You're up to finish shoulders in five, four, three, two, one. More pull through. Nice work, Rach. Awesome job. Shake out those shoulders one more time. Arnold press and lat raises. Third set rage.

Best set, baby.

Best set, baby. We know it's where maximum muscle building happens. We know it's where failure happens, too. Do your best right here. Forget the rest. You're on in three, two. Let's go, Arnold press. Take that shoulder through a full range of motion. Come on, come on. One rep at a time. You got this, team. Strong shoulders built. One rep at a time right here. Come on. Nice, strong core. You got this. Keep pushing. Going to triceps in the third set. Last set for the shoulders here. Come on, keep pushing. Feel the burn, Rachel. The burn for 10 more seconds. Squint it out. Rachel's always squint, smiling in the background. Let's see if we can get that squinty face for three, two. And recover.

I think we got that.

You see me just like Rachel's like, this is great. I love working out.

We cope with pain in different ways, right?

We cope in different ways. Lateral raises in 10 seconds for the final time. Lateral raises for 10 seconds. In 10 seconds. Grab your weights. Come on, finish shoulders. Three, four, two. Let's go. Finish off these shoulders. Whoo. They are feeling it. They are feeling it.

You know what's cute that I just realized?

What?

In our first ever program, we filmed Split Strong. We have a push workout, and you are wearing a very similar outfit to what you're wearing now, I think.

Is that the workout where someone called me Lindsay Pomegranate? I introduced myself like a little, little, little kid who's probably not little anymore because that was years ago, was like, mommy, look, it's Lindsey Pomegranate. If you're an OG NHLer, you know the Lindsay Pomegranate workout, right? Right here. Come on, finish it for 5, 4, 3, 2, one more on the left, and you're out. Yes. Shoulders are done, baby. Shoulders are done. Roll them out onto triceps. Okay, You've got overhead triceps. If I can get my arms up over my head, Overhead triceps. And then I'm taking it back to the bench for tricep. Dips. Rachel's going to give you kickbacks as an option if dips are not your. Your favorite, right? You got options for everybody. Overhead triceps, you're grabbing one heavy weight. You're thinking about hiding the weight behind your head and then showing it. 40 seconds. You know the drill. Three sets. You got this, team. Last circuit, last three minutes of work here for the. For the upper body. We go in three, two. Let's go. So I'm thinking hide it, show it, hide it, show it again. This is not one of those workouts where you feel like my heart rate's not crazy high, I'm not breathing, but let me tell you, am I going to see game changing results from this? Holy bananas. Am I feeling that lactic acid building in my upper body? That means change is happening. That is muscle is being built right now.

Also, can we talk like, you know.

How hard an arm workout is when.

Your legs are shaking too? Do you know what I mean?

Yes. 10 seconds. It should feel heavy. That means you've got the right weight. Let's go, team. Finish it right here. 5, 4, 3, 2. And rest. Whoo. Rachel's got kickbacks here with me. You're coming back to that bench. Tricep dips. Love to love them. Or love to not love them. Either way, you're going to do them. I'd say I'm on the love to not love them scale, but today I'm gonna love them. Here I am. Here you are. Fingertips, face your butt if you're with me, you're dipping in three, two. Let's go. Elbows are shooting straight back towards that wall behind me. Finding a pace that I can kick with, stick with for 40 seconds, right? Not just gonna rip them out. Rachel's got your kick back here. Bent over, thinking, big extend, tiny bend, right? Big extend, tiny bend. Weight to hip, straight back. Weight to hip, straight back. I love myself a good full body workout, but, man, you don't get this kind of fatigue from a full body workout. Come on, you're in it for 10 more seconds. 10, 9, 8. You got this. 7. Stay with it. 6. 5. 4. 3, 2. And 1. Holy bananas. Here we go. Back to those overheads. I feel that stretch happening in that. That upper shoulder that we just worked too. Come on. One more set and then we're gonna give you that ab break again. You're gonna get an ab break before that third circuit. Here we go. Overhead triceps. You got this. You're there in three, two. Let's go. Hide it. Show it. Hide it. Show it. Yes, Rachel. Crushing arms today, right here.

We love leg day, but I do also love low arm day.

I love a good arm day also.

I feel like I need to stay here. I worked on push ups for a full year. It takes a long time to see improvement with upper body in particular. For me, at least.

Yes. See that little weight swap right there? You just change when you need to. You can drop them. You're for 10 more seconds. I want you to keep working through the entire 40 seconds, even if it means switching out the weight for 5, 4, 3, 2, and 1. Whoa. Embrace that shake, baby. It takes time to see gains. It takes so much time. That's what you're here for, and that's what this program is here for, for you to come back to. Right? That's why we're tracking our weights. We're tracking. Right? We're tracking that so we can see that progress. This is what we call progress, right? Tricep dips in 3, 2, 1. That's why we talk about setting progress goals, Rachel, not aesthetic goals. Like, I want to lose five pounds, but it's progress. I want to lift five pounds heavier on those overhead triceps. Right. I want five more pushups from my toes in that minute interval. Holy bananas. Am I ready for abs? My triceps are so sinking on fire. Honestly, I was going to say I was nervous coming into filming this program because you just can't cheat strength. You can't cheat this like, a good full body workout. I can kind of cheat a little bit here and there when I need to take a break. I can't cheat tricep dips. 10 more seconds. Ah, come on, finish it. 5, 4, 3, 2, and 1. Holy bananas. I'm sitting my butt on this bench. Rachel's gonna stay standing. She's gonna give you a march. I'm gonna give you a reverse crunch right here. So I'm kicking out. In, out, and 40 seconds. Let's go. Little tricep break. We need it. Like I said when I was testing this workout, I was like, these three consecutive sets are killing me. We go in three, two. Let's go. Kick it out. And in. Rachel's giving you a nice march. You can rack the weights. Goblet. March it right. Pulling those knees up right in line with those hips. Nice work, team. Little ab break feels good. Work that core, work those arms. We love a good arms and abs day. Nice work, team.

I feel like, you know, it's tough when your abs is your break.

Yeah. You know, you're like, oh, this feels great, right? I got this. Nice work, team. Here we go. Kick it out. Pull it in. 10, 9, 8, 7, 6, 5, 4, 3, 2, 1.

Way to go.

There we go. Ready for one more round of those triceps, Overhead triceps, tricep dips. One more round and then we've got an all out two minute hit finisher. We love a good hip finisher. We love to love a good hip finisher. I'm pumped. You're pumped. Let's do this thing. Overhead triceps in three, two. Let's go. Hide it, show it, hide it, show it. Come on, bend. Extend one rep at a time. Failure is okay. Remember, goal. Actually, yeah. Goal of this workout is how much stress can I put stress on the body. Right here is not a bad thing. Stress is a good thing. I want, okay, I want to see muscle changes. That means I need to create an external stress on my body to cause those muscle changes. Muscle growth is happening right here for 5, 4, 3, 2. Holy bananas. It never gets easier. You just get stronger. You grab heavier weights. You just keep making it harder. Tricep dips with me. Tricep kickbacks with Rachel. Come on. Last time for the baby triceps. Last time for the baby triceps. In three, two, let's go. I'm not talking about yours, I'm talking about mine. I call my triceps baby triceps. I'm working on them. I'm working on them right here. One rep at a time. They're on fire. Also feeling my shoulders in these tricep dips. Holy bananas. Come on, come on. Elbows are shooting straight back. Rachel's keeping that elbow bent and then kicking it straight back. Isolate those triceps. Yes you can. What would it look like if I said 15 more seconds? 15 more seconds. Keep wrapping it out right here for 10. 9, 8. You got this. 7. Stay with it. 6, 5, 4, 3, 2. Holy bananas. One might be the program. I say holy bananas the most in like I would have thought. I'm moving my bench out of the way. We are here in the final countdown, guys. Whoa. So strong. I can tip it over. Here we go. The final countdown. It's no equipment. You've got two minutes of work. Two moves. 30 seconds. 30 seconds. 30 seconds. Do you remember from day one? It's tough. I'm just not going to sugarcoat it. Your perceived exertion here should be like 8 to 9. I was failing. I was not talking to Rachel. Your two moves burpees. If you're with me. Chest to floor burpee. Hit the deck up, right? Rachel's got towel flams as an alternative. And then we all go into high knees. Run it out. Sprint, sprint, sprint, sprint. Okay. Chest to floor burpees. High knee sprint. Chest to floor burpees. High knee sprint. Are you ready, Rachel?

Let's do it.

Pour it out. Start the two minute timer. Not ready, but we're gonna do it. Chest to floor burpees for 30 seconds. In three, two. Let's go. Come on. Down, up. You don't have to jump at the top. You can stand. Take it at your level. The goal here is to raise that heart rate. Rachel is slamming that towel on the ground. Yes, team. Yes, team. Come on, push it. Right here. It is two minutes of intense work. 10 more seconds here, 10 more seconds here, and then we go for it. High knee sprint in three, two. Let's go. Right into it. Up. Come on, come on. Pump those arms. Run it out. Go, go. 30 seconds. Raise that heart rate. Come on. Push, push, push. Yeah. Lindsay, you go right from this. Back to burpees or towel slams in 10. Come on, push it. Whoo. Back to burpees in three, two, one. Let's go. Come on. Final minute, final minute. Push it. You got this, team. You got this, team. Yes. So stick in strong. 10 more seconds here. Back to all out. High knee sprint in five, four, three, two, sprint. Last 30. Whoo. Come on, Come on. Bring it home. Bring it home.

Just breathing.

Yeah. 10. Five, three, two, one. Yeah.

Way to go, Lindsay.

It is an all out two minute hit. You guys. Max effort for two minutes. Seeing stars crushed it. Team did that. Chest, shoulders, triceps.

Yeah. Way to go, Linds.

Hip finisher. Yeah. Nothing easy about overload. 30. So proud of you for showing up. Let's stretch. Holy thinking bananas. I know about you, Rachel, but I need to come back to this wall. See a little 90 degree elbow bend. I need to step through and stretch. Find a door frame, find a corner. Open up that chest and shoulder. That just works so stinking hard for you. I'm so proud of you guys. These are not easy workouts, and you are doing it. You are showing up and you are putting in the reps. Switch it. Here we go. Other arm. Step through. Nice stretch. Open up. Really think about opening up that shoulder, that chest. I'm so proud. We are gonna feel this one. I love it. I love it. You're gonna come back stronger into these reps. I love good strength gains, and it's kind of fun to Finish with like that all out. Like, leave it on the mat.

You get that, like, endorphins rush, you know? Like, it really does feel good.

Endorphins are real, you guys. Endorphins are real and I love that. It's like quick and effective. Let's come down to the table top and let's go back to the shoulder rolls because, like, really true hit is one to four minutes long and it's like all out intensity. And I felt like that's what we're doing. We've never done this before in a program. And I love it because doing 30 minutes of hit can leave me a little bit depleted. I'm a mom. I still got to take care of three little humans movements. I've still got stuff to do. Right? Come on up. Walk those hands away from you like you did that puppy dog stretch. But during that two minutes, I felt absolutely gas. But as soon as my heart rate comes down, I'm catching my breath here. Take the palms to the back tricep stretch here in the puppy dog. Like, I don't feel like my body is smashed. I feel very strong, but I feel like I still have lots of energy, which is how you should feel after a workout. Right? Want to feel strong and energetic going into my day. Nice work.

Maybe not able to wash your hair though.

Maybe. Maybe no hair washing. There might not be any hair washing today. We'll see. Okay. Fingertips can face out to the side just like they did. Let's go back to that tabletop. Reverse tabletop. This time open the chest. Just let the neck and shoulders hang heavy. Let it hang heavy. Nice. Now sit down and just wrap your arms round through that spine. Shoulder blades pulled apart. Just wrap. I am so proud of you guys for showing up and working hard. Day two, chest, shoulders, triceps in the books. Back in action. Glutes and hammies tomorrow, guys. See you there. Absolutely crushed arm day. I hope you loved it. If so, hit, subscribe to my channel. I've queued up Day three, glutes and hammies right here. Otherwise, you can find this entire Overload 30 program in this playlist right here. Have a great day.