Overload 30 Day 4: 30-Min Pull Day | Back + Biceps + Abs

Today is all about building a strong upper body, specifically your upper body pull muscles, which are your back and your biceps. This is day four 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 four of Overload 30, our progressive Overload training program. We've hit the legs, we've hit your push muscles, and now it's time to hit your upper body pull muscles, your back and your biceps. And as you can see, I have some extra equipment on set today, a pull up bar and a bench. These are totally optional items and I'm joined by the amazing Rachel. We'll be offering modifications today and show you how you can do this entire workout using just a set of dumbbells. You can do this from the floor, no pull up bar or bench required. But if you really want to work those pull muscles, pull ups are a great addition. So we're going to add those in as an option. Your pull workout is going to look very similar to your upper body push workout. You have three tri sets. Each tri set has two exercises. We're going to hit the biceps, the back, and then we're going to combine the back and biceps. You're going to do those two exercises for 40 seconds of work, followed by 20 seconds of rest and repeat it in a tricep format, which means times three sets. We're going to throw in some abs in there to break things up as well. It's going to be a great workout and all you're going to need today are a set of dumbbells. We have anywhere from 15 to 25 pounds on set. I'm going to use the pull up bar and a bench as I mentioned, but those are totally optional and I want to make sure you have access to your PDF tracker. We're using this to track our reps and our weights if you want to, so you can progressively track your progress as you get stronger and stronger. You can download this PDF for free when you click the link in the description below. All right, Rach, you ready to do this? Let's go. Let's go. Upper body pull day. We're going to get warmed up and then we're going to go into to our one minute buy in. All right, you guys, we're gonna stick to that progressive overload 30 program as we have it. It's a buy in, it's strength and then we do a fun hit finisher right here. You're just flapping your arms to get yourself warmed up and bring those elbows in. Lock them at your side. And we're gonna just go for some elbow circles. So rotate the arms out. Warm up that elbow joint. Especially if you're working on pull ups. Today, we're gonna give those elbows a nice workout. Right, Switch directions. Nice. Want to warm up all the joints we're going to be using today? The shoulders, the elbows, back, biceps are focused, as we've talked about. Two more here. And now you're going to round the shoulder blades. Pull the backs of the hands together. Now open the chest. Pull the arms apart. Do it again. Round through that spine. And open. One more time. Round and open. Nice. Now you're going to paint the fence. That means fingertips down, fingertips up. Stretching through the wrists and the forearms and. And down. Nice. Just like you're painting a fence. Arms go up and down. One more right here. Up and down. Now you're gonna go into a nice hinged over position. Flat back, tight core. You're gonna reach straight up. Now go to a 45. Thumbs are up. Now all the way straight to the sides. Now pull back, thumbs to the ground. Do it again. Thumbs up. Take it. 45. 45 to the side. Squeeze those shoulder blades together. Now pull back. Use those lats. Engage. Reach out. 45. Straight to the side. Engage those lats. Pull straight back. Now to swing the arms front and back. Front and back. Two more, front and back. Last one. Reach and forward. Fold. Hands are going to hit the mat. They're going to plant you. Step back to a high plank position. Option to drop to your knees. Shoulders are stacked over wrists. Pull up on your kneecap. Push back on your heels. Nice strong plank here. We're going to row in plank. Elbow to hip, elbow to hip for 8, 7, 6. You got it. 5, 4, 3, 2 and 1. Drop to all fours. Cat, cow. Drop the belly. Wag your tail. Nice. Reverse it. Spine goes up towards the ceiling. Chin to chest. Wag your tail again. Come to a nice flat back, neutral spine right here. And then just reverse your grip. So fingertips are gonna go towards you. A little rock right here. Right. We're using those forearms today. You're gonna be holding weights. Gripping onto the pull. Nice. Now, can you take your fingertips in towards each other? Same thing. Little rock. And you can go side to side or you can make a big circle. Okay. Shoulders go all the way around the wrists. Nice. Awesome job. From here, fingertips face back. And we're gonna go bird dog. Opposite arm, opposite reach, leg extend. Heel to fingertip. Hold for 3, 2, 1. Switch it out hips. Stay square to the ground. Reach for three, two. Do it again. One more each way. Lift and hold for three, two, one. One more time. Here we go. Lift and hold. Hold for three, two and one. Here we go. T spine rotations. Hand behind the head. You're gonna drop the elbow and wring out the back like it is a washcloth. Drop the elbow. Ring out the back. Gaze follows elbow. Nice drop. Thoracic spine rotations. You're creating mobility in that upper and mid spine. Very important for upper body strength training. One more. Nice job. From here. Puppy dog fingertips. Walk away. Big inhale. Exhale. Armpits drop to the mat. Forehead touches the mat. Do it one more time. Big inhale through the nose. Exhale. Drop those lats, those armpits, towards the mat. Open up the back. Nice. Walk it back in. T spine other way. Hand behind the head. Drop the elbow. Rotate through that spine. Gaze follows fingertips. Drop or follows elbow. Rotate. There it is. Drop and rotate. Two more. Just like it. Nice work. How much water can you get out of that back? You're wringing it out just like a washcloth. One more. Nice work right there, you guys. Awesome job. From here, I'm going all the way down to my back or I'm gonna go to my forearm. I'm gonna do a little dolphin. So I'm in a forearm plank. I'm gonna pike my hip, plant all the way to the ground. Squeeze into a back fly. Throwing back fly. Replant the elbows, pike the hips, drop, squeeze, back fly. Love this move. Love this move. Started adding it to a lot of my core routines, my mobility warm up routines. Right here. Nice work. Replant forearms, pike the hips, drop the belly, squeeze the back. You got one more right here. One more right here. Pike plant, squeeze. Nice work. Bring yourself all the way up to a standing position. Scapular retractions. I'm going to do it on the pull up bar. Rachel's going to do it standing right here. I am in a dead hang. Shoulders not engaged. Shoulders to hips should. Shoulders engaged. Dead hang. Gap retraction. Pull the shoulder blades down and back. One more time. Dead hang. Pull the shoulder blades down and back. Active hang release. Let's just raise that heart rate a little bit right here. Let's go for jumping jacks. Jack it, jack it, jack it. Nice. Jack it out. Raise that heart rate. Nice. Shake it out right here for 10. Nine, eight. You got this. Seven, six, five, four, three, four, two, one. Yes. Rachel, quick sip of water. I hope you are warm. We are jumping in your one minute buy in today, if you're with Rachel, you're grabbing a dumbbell, hitting the ground. One minute of dumbbell overhead poles. Okay? So you're pulling down. Best way to activate the lats. That's what we're focusing on. The back. The large v shaped fan muscle in your back. Largest muscle in your upper body with a dumbbell. So down. Nice extension and reach. Soft bend in those elbows, but you are looking for a straight arm. That straight arm is going to activate the lats right here as you pull overhead with an exhale. She's going to do that for one minute and she's going to mark down her weights and her reps. Okay, I am going to go to the pull up bar and I'm going to do as many pull ups as I can do consecutively. You can put a band on your bar. Okay. Use whatever you need to. You're doing as many consecutive pull ups as you can. Once you drop, you can get off the bar. So I'm going for my goal. Oh, we'll see. I don't know if I want to say it out loud. Do I say it out loud? Say it out loud. Say your goals out loud. You can do it. I believe in you. I can do 12 consecutive pull ups. Last time I tested. We'll see if I can do that on camera. Let's go. 12 is my goal. 12 is my goal. I'm going to get consecutive reps. Once I'm done, I drop from that bar. All right, so your one minute timer, counting your reps on pull ups or on dumbbell overhead pull. One minute timer comes on the screen. Oh, wait, I need some chalk. Put lotion on my hands this morning. Roll that kid's chalk bar. Here we go. Rachel's ready. She's got her overhead. Are you stalling right now? I'm stalling because I need Chuck. This is my nerve. This is my nervous stall. My hands get slippery. Okay, there we go. Okay, a little bit of chalk on there. There you go. All right, One minute timer start. We go in three, two. Let's go. Pull up for one, two, three. This is where I stop talking. Yeah, lindsay, How else can we get? 13. Come on, 13. Go. 14. Come on, 14. 13 and a half. You beat your goal. Way to go, Rach. Way to go. Rachel's in it for 10 more seconds, you guys. 10 more seconds. 10 more seconds. Finish, Rachel. 5, 4, 3, 2. Rest. So you're gonna write down how many you got with what weight. You write down how many pull ups you got. Maybe you use the band. You write down the color band, whatever that is, you're writing it down on your tracker. Maybe you're just working on a dead hang on the bar. You write down I did a dead Hang for 30 seconds. Okay? Whatever you're working on, write that down so you can track it, come back and get better. All right? That's out of the way. Moving on. Biceps is circuit one. We're doing a flip grip bicep curl start. Heavy drop weights as you need to, especially after those pull ups. Flip, grip, curl. Palms start out. Palms are out. Flip in lower with control. Okay, so you go from a supine curl, palms out, to a hammer curl on the way down. Shoulders are down and back. There's a soft bend in the knees. You are here for 40 seconds. And it starts in three, two. Let's go. Curl up, flip in, lower with control. Palms out. Curl up, flip in lower with control. So this allows us to hit both head heads of the bicep by two headed muscle, right? You have a long head and a short head. You're in the short head with palms out. Long head with palms in. Nice work. 20 down, 20 to go. Elbows are off the body. We're not swinging the weights. You control it. Exhale up. Inhale lower with control. Nice work. What would it look like If I said 10 more seconds? Does it feel challenging? If so, you've got the right weight. Nice work. You get two more stabs at this. 5, 4, 3, 2. And recover. Nice work. I'm coming back to my bench. Let's go. Right hand only. Concentration curl. So I'm right here locking that elbow in. I'm gonna grab a 15. Back to back moves are tough. Rachel's gonna give you a standing cross body curl. Just on the right. Standing cross body curl. Grab your weight. We go in three, four, two. Let's go. So my elbow is pushing into my inner thigh here. Single arm concentration curl. I think it's the first time we've ever done this. I think so. Maybe the first time we get a sound beat. The new move alert. First time we sound the new move alert horn. In the new program, it's been a lot of basic, classic moves. This single arm stuff, this concentration, back to back moves. Okay? You can always drop and switch weights when you need to. Right here. Curling all the way up. Exhale up. Rachel's going cross body curl on single arm, giving you a concentration, really focusing on that right bicep. Which, holy bananas is it? Feeling it. Rach for 5, 4, 3, 2. And recover. Rest for 20. Back to flip grip. Gonna keep those. Keep those 15 close. Okay, this is. These are tough sets. This back to back stuff, really tough. But I tell you what, my biceps only get sore when I really isolate them in this fashion. Grab those weights, you're back on in five. Flip, grip, curl, palms out. Three, two. Let's go. Palms out, flip in. It's normal for your right arm to feel more fatigued here. Just gonna say that difference, you will have no question about what arm you worked already. Yep. Exhale up, flip it in. Down. Lower with control. Palms out. Exhale up, flip it lower. Nice work, you guys. Come on, one rep at a time. These are the workouts where the struggle bus comes in. And we, me and Rachel were talking about this. Actually, the days we film full body, you can tell the difference versus the day we really get into just the arms. Right here. Back and by. Come on. 5, 4, 3, 2, 1. More. Curl up. Holy bananas. Set them down. Okay, I'm going back to the bench. Single arm, concentration curl. Rachel's got your standing cross body. The difference between those full body days in this, you can just tell you're taking the muscle group to complete exhaustion. Back and biceps are completely exhausted. If you're truly looking to put on muscle, back, muscle mass, these are the workouts. Three, two, let's go. Concentration curl, right. Full body workouts are great. I love them. I tend to gravitate toward them, towards them. But, man, I have seen the most muscle. Different definition gains by really split training and isolating these muscle groups. If you are really looking to increase those weights, put on muscle mass, which is my goal over the next decade, is to put on as much muscle mass as I can so I can weather perimenopause and menopause with as much grace as possible. Because muscle is the organ of longevity, you guys. It is the major metabolic mover in your body. You're here for 5, 4, 3, 2, 2. And recover. We're gonna break it up with some abs. Give those biceps a break. Before we go into set number three, there is a third set. It is coming, but in between, we're gonna do some abs. And we are doing. Oh. Step through, chop. Standing, stay standing. Grab one head of the dumbbell with each hand. Right foot forward, left toes back. You're gonna step through and chop. Hips are driving the weight overhead. In three, two. Let's go. Step through, drive, stagger the stance, become parallel. Stagger, parallel dumbbell to the hip. Dumbbell over that right shoulder. Hip to shoulder, driving that weight across your midline. Standing core, off the floor, you're naturally gonna feel your heart rate rise. It's a big, powerful move right here. 20 down, 20 to go. Standing chops, arms and abs. A combo we love to pair right here. Come on, drive those hips. 10 more seconds. 10, 10 more seconds. Finish strong right here. Final five, four, three, two, one. Rest and recover. Grab a quick sip of water. One more time on the flip grip. This time, instead of concentration, we go alternating cross body curls. Are you ready, Rach? Let's go. Last step, foot grip for the final time. You're there. In three, two. Let's go. Palms out, palms in. I love this format on push day. I'm glad you brought it back. I was so sore. I still am after day two. Push day? Yeah. Legs are talking to me. After doing quads and quads and glutes and then glutes and hammies. You're on day four, guys. You know what the truth is, Rach, most people are dropping off by day three. 4. So if you are with us, I highly encourage you to stick with it. You are getting stronger with each rep. You guys hang with us for 5, 4, 3, 2, and 1. Recover. I'm gonna drop down. Cross body curl. Crossbody curl. I'll try it. Maybe I can stick with those twenties. Come on, biceps. Come on, biceps. You guys, that is the truth. People just naturally fall off as we go through these strength programs. And if you are sticking with it, I just encourage you. I want you to know that you are crushing it. We go in 3, 2. So I'm drawing right up to my shoulder, but through my midline, coming over from shoulder to shoulder, right? So think about right arm goes to left shoulder and then to right shoulder. Shoulder to shoulder. Palm stays facing in towards my chest the entire time. Right. Crossbody curl. Exhale. Trying to keep those shoulders down, away from the ears. Isolating the biceps. Last move, guys. Last move for the biceps. All right, we're going to transition to back first. Circuit 2. Water break is coming for you in 6, 5, 4, 3, 2. And recover. Nice work. I'm glad I stuck with my 20s for that. Alternating arms makes it a little bit easier. All right, biceps. I am pumped up, right? Holy bananas. We're gonna go to back. You got two moves. Again, we're gonna do a narrow grip back row. Palms are gonna face in. You're rowing. Squeezing the shoulder blades together. Squeeze. And then I'm gonna come back to the bench. Single arm, just like we did. Single arm for the biceps. Single arm Right here. Back fly. Rachel's gonna do it standing. I'm just using a bench. Bench actually adds a little support so you can maybe go heavier. Okay, we go from double arm to single arm, just like we did with the biceps. You're giving me a back row for 40 seconds. Palms face in, shoulders are down. And back break at the hips. Elbows to hips. In three, two. Let's go. Pull. Elbows to hips. Lower with control. 40 seconds right here. Lower with control. Your option would be to alternate arms if you want to or if you need to. Right? I want you to think of a two by four from your head to your tailbone. Pull. Lower with control. Exhale. Pull. Lower with control. Think about squeezing your mid back and your shoulder blades together. Right? Working those traps, rhomboids and mid back. Nice work. Pull. A common that is actually commonly under trained and weaker for women specifically. That's why we get that rounded spine as we age. Right? Trying to avoid that. Nice, good posture. Nice strong back. 4, 3, 2, 2. And recover. I'm going to a single arm back fly. Gonna drop down again. The farther the dumbbell gets away from your body in this position, the harder it is. Right? Okay. Single arm back fly. Nice. Drawing an arc out there. Think about opening a newspaper. Okay. Soften in that elbow joint. We go in three, two. Let's go. Single arm back fly. Lower with control. It's that lower that's really hard. Lower with control. Right. Fly up. Lower with control. One rep at a time. Fly and lower. Fly and lower. Weights are starting to feel heavy. Right, Rach. This move always gets me so hard. Always gets me. It's that slow. Lower. Try not to let that weight just collapse down. Isolating one arm at a time. Exhale up. Inhale lower. Come on. You're here for 10 more seconds. It should feel hard. That is a good thing. Hips are square to the ground. Back is flat. Core is tight. You're here for three, two. Holy bananas. Whoo. Whoo. Back to double arm rows. Back to double arm rows. Palms face in. Pulling back again. Your option would be to alternate. Upper body is feeling pumped up. All right, nice tight core here. Nice flat back break at the hips. You row in three, two. Let's go. Starting to feel this in the forearms, too. Are you feeling that grip strength, you guys? We're building grip strength. Did you know grip strength is one of the number one indicators of longevity? That means how well we're gonna age. A lot of elderly falls actually don't happen due to slipping on the ice. It's Due to grip strength, you were reaching for a door handle. You missed it. You couldn't pull yourself back up, Right? Grip strength is so stinking important for our longevity and our health, too. And let me tell you, this is one way to get there. Forearms on fire. 10 more seconds. Let's row team right here for 5, 4, 3, 2. And recover. Weights are down. Single arm fly. Other way. As Rachel said, there's no question you know which arm you did the first time. No question about your rights. And left here. Single arm row. You're resting here. Soak it in. You got five more seconds on the rest. You're flying in three, two. Let's fly. Single arm, fly lower with control. Remember, after this, we're gonna give you a quick break. We're gonna hit abs, which is going to be a chop on the other side before we do this. One more time. The third set. Rage, always the toughest, but we're giving you a little bit of a reprieve in between with some abs because. Holy bananas. Do these triceps just attack those muscles back to back? You can feel the muscle being built right now. I feel like I literally feel it happening. Yep, Making that mind muscle connection. Putting my brain into my back right here as I pull that shoulder blade down and back and fly and squeeze for four. Three, two. You've got one more. Yes. There it is. Woo. Holy bananas. All right, we're going to do that. Chop. Other way and take that dumbbell. Holding each head with one hand. Let's go. Left foot forward this time. Right toes back. Loading from right hip to left shoulder. Staggered stance to parallel chopping. Ready, Rach? In three, two. Let's go. Chop up. Load it, chop it, load it, drive it. Right hip, left shoulder. Right hip, left. Left shoulder. You're stepping through. Hips and core are powering that dumbbell overhead. Drive it. Big powerful move to break up your strength circuits here. Nice work, team. Stick with it. Yes, you can. One rep at a time. Strong arms, strong core. They go hand in hand. Final ten. Let's push for ten. Nine, eight. You got this. Seventh day with it. Finish four, three, two. Recover. Nice work, Rach. All right, guys, last time. Narrow row, and then we're going to hinge over. Alternating standing fly. Alternating. Breathe it out. Good. Time to write down what weights you're using on that PDF tracker. Right, narrow row, hinge and row. One more big breath. Here we go in three. We go in two. Let's go. Hinge and pull. Elbows to hips. Squeeze those shoulder blades. Final set on the back Rows, guys. Big, strong back. Maybe it feels good for you. You can always stagger your stance here. Spread out that weight a little bit. If you start to feel this in your low back. Or you can always take this to a single arm row on the bench. Switching at 20 seconds each, which would be right now if you want to switch arms, if you're going one arm at a time. Nice work, team. Flat back, strong core right here. Pull elbows to hips for 10 more seconds. Those weights should feel heavy. Yes, you can. It's the third set. We say it, Rach. Third set is the third. Three, two. Set them down. Nice work. Alternating back flies, Alternating sitting back flies. Then we get a quick break, and we go to circuit three, where we put back and biceps together. Ten more seconds to rest. You're gonna hinge. Fly right, fly left. Grab your weights. You're there in three, two. Let's go. One. Fly on the right, fly on the left. Nice. Fly and fly. Nice soft arc in the arm. Open that newspaper. Lower with control. Open and lower. You got this. One rep at a time. 20 down, 20 to go. If you got lighter weights, you can always double this up. Go both arms at the same time. You got this. 10 more seconds. Yes, you can. Strong back right here. Finish it for five. Four, Five, Three, two. I gotta even out the other arm. One. Nice work. Way to go. Weights are down, water is up. Two circuits down, one to go. Third set, we're gonna put biceps and back together. We're gonna start on biceps, and then we're gonna go to back. You have a goblet curl, something we've also never done before. Mixing it up, you can take one heavy weight. You're gonna hold it like this. Palm, palms are up. Wrap your thumbs around the top of it. If that feels good for you. One weight and you're curling it like this. Okay. A bit more of a narrow grip curl. Goblet curl. And you're gonna go from that into pull ups with me or overhead lying pulls with Rachel. Okay. We'll see how far I make it on pull ups. I might have to add a band on there. It's gonna be tough. Great option. Days that I max out, my pull ups are DOT days. I really build pull ups into my workout because it's hard to give your max effort and then come back. That makes sense, right? Also, third set of back and biceps. Yeah. Who programmed this? Okay, here we go. Goblet curl. Okay, so palms are facing up. If this doesn't feel good for you, just give me a standard curl. It's just a way to mix up that grip. We talk about how grip can affect the heads of the muscles. All right, you're curling in three, two. Let's go. Goblet curl. Rachel, have you sounded the hornet or you did it for back fly? Well, I'll do it again. New Google work. Like I said, you're not going to see a ton of new moves in this program. Progressive overloading. It is designed to be basic. It is designed to really just max out your strength gains with progressive overload, whether it's weight, intensity, range of motion, tempo, but to take moves that you typically know, like squats and lunges, chest press, back rows, bicep curls, and show you how you can progressively load them to get stronger over time. Right. We're just adding a little bit different grip here. This goblet curl, you're in it for 5, 4, 3, 2, and rest. Now that your biceps are on fire, you can hit the pull up bar. Overhead pulls With Rachel, we're targeting the lats here. I'm gonna go for an underhand grip this time. That is a little bit more bicep engagement since we're hitting back. And by today, I'm gonna go for a chin up with an underhand grip. Do as many reps as I can get off the bar when I need to take a quick break. We all go in three, two. Let's go. Yeah. Lindsay. Nice work, rach. Hard for me to talk during these, but I'm really thinking about pulling elbows down towards my hips. Not so much. Chin over the bar. Rachel's thinking about nice straight arms coming up over that head. We're all in it for 7, 6, 5, 4, 3, 2. And recover. Woo. Way to go. Nice work. Pull ups are never going to get easier, but I guarantee if you do them, you are going to get stronger. Yeah. All right, goblet curls. 10 seconds. 10 seconds. Feeling jello. Y. That's a good point. In the workout. Starting to feel like jello. We go in three, two. Let's go. Curl. It's all starting to feel like jello. That means you are taking those muscles to exhaustion, which is what we're trying to do. It is okay. Stress. We always have like a negative connotation with external stress on the body. Muscle tears. Okay. Little bone stresses with jumping and impact. That is a good thing. Our bodies, God made them to be a adaptable and we get stronger as a result of those external stresses we put on the body. Right here you are building stronger arms and biceps for 8, 7, 6, 5, 4, 3, 2. And recover. Back to pull ups, back to pull ups, back to overhead pulls. Let's get those lats working right here. If you are wondering how will I ever do a pull up? How will I ever get there? We all started at zero, guys. Grab that bar. We go in three, two, one. How I got from zero to 13 consecutive pull ups, I will link it in the description below. But it is our 12 week pull up guide, you guys. It is 100% free and it is designed throwing a band on the bar. I'm starting to feel that fatigue come in. It is designed to help you get your first pull up. We walk you through exactly how to progressively load your pull ups, how to use the band, how to drop the band, how to add reps, how to frame it. How many sets of each rep do you do? Nice work. You're here guys, for 5, 4, 3, 2. Come on. Pull ups are so hard at the end of a workout. Nice work, Rach. All right, we are on to abs. We're giving you a quick break before we get into your third set. Quick break and you are on the mat. And you're doing a seated twist. Seated twist for 40 seconds. Gonna keep those biceps turned on if you add a weight. Three, two, let's twist, twist, twist. You can add a weight or do this with no weight. Feet can be floating or they can be on the mat. You decide. Sitting back on those sit bones. Rotating dumbbell from hip to hip. From hip to hip. You got it. Twisting and rotating through that core. Nice. Fun to add some pivots and twists as we're getting a lot of traditional strength training right here in our sagittal plane. We're going to add some pivots and twists to get into that transverse plane. 10 more seconds here. You got it. Finish. 5, 4, 3, 2. Recover. Nice work, team. Coming up. Back to one more time. One more. Goblet. Squat or goblet? Goblet curls. Could use a squat right about now. Goblet curls. One more time on that pull up bar and then you're into your hip. Burnout. Let's finish strong. Go finish these curls nice and strong. Three, two, let's curl, let's curl. Come on. Down, up. Right here. You got this. One more time in these goblet curls. Don't let those shoulders creep up. Nice long neck, neutral spine. Put your mind into your biceps. Put your mind where your muscle is. Right here. Inhale. Down. Lower. Control. Exhale. Curl it up. Inhale lower. Control. Exhale. Curl it up. Come on. You are so stinking strong right now. I know it's hard. Come on. Right here. Push through it. Push through it. Yes, you can. For 5, 4, 3, 2. And recover. Biceps are done. Overhead pulls with rage. Back on this pull up bar one more time. I'm gonna use my band. Not sure my noodle arms could get a pull up without it. Right here, guys. Dig in. Last time, you gotta do it. Get mentally and physically tough right here for 40 seconds. We go in three, two. Let's go. Come on. One breath at a time. Pull yourself up lower with control. Elbows go to hip. Hips stay in line with rib cage, not flaring out here. Pulling up in one straight line if you can. Either your hips or your knees are stacked directly under your rib cage. What would it look like If I said 10 more seconds? Could you give me a couple more reps right here? Come on. Keep pulling. One rep at a time. Fight for it for 3, 2, 1. Way to go, Liz. We did it. I don't know about you, but I feel strong. I'm just gonna say I feel really strong after doing that workout. You are. You should feel all right. I'm gonna get this bench out of the way because it is time to burn it out. It is time to burn it out, my friends. We burn it out with a two minute hit. That's how we finish this workout. A two minute hit. If you're with me, you got 30 seconds of burpee lateral hops. Yep. Get excited. Here's Rachel. You got lateral up and overs, up and over. Up and over here with me, making sure my bench is out of the way. Push or burpee lateral hop. Burpee lateral hop for 30. And then we all just go jumping jacks for 30 back to back to back for two minutes. Let's go. Start that timer. Whoo. We go 30 seconds. Burpee lateral hop in three, two. Let's go. Hit the deck. Up and over right here. We've been setting our watches to strength training for this program, but this is an all out 2 minute hit. As high, intense as you can, push yourself. By the end of this, your rating of perceived exertion on the RPE scale, which means how hard you feel like you're pushing yourself, should be a 9 to a 10. You got 5, 4, 3, 2. Let's jack 30 seconds. 30 seconds. Jack it out. Heart rate's rising. Come on, bigger the arms, higher the heart rate light on the toes. Push yourself. Push your tempo. Push your pace. 10, 9. Back to burpees or lateral hops. 5, 4, 3, 2. Hit it. Come on. Up and over. Push it. You got this, team. Come on. We want to test you. Physically strong you are as well as cardio and endurance. Ten more seconds here. Come on, push it. Push it first 5, 4, 3, 2. Jacket. Last 30 seconds. Pour it out. So you shouldn't be able to talk. So I am not. Finish final. 10, nine. Last five, four, three, two, one. Way to go. Yeah. Nice work, Lynn. So proud of you. That is not an easy workout. Way to go, team. Way to go. Rachel. We're like hands on knees, breathing. Yeah. Just go back to elbow circles. Switch directions. I'm just so proud of you guys. These are tough workouts. Rachel, switch it again. Like you said, if you made it to day four, you're already above average. That is so true. Crushing that. Okay. So proud. My forearms are, like, on fire. Yeah, we're doing this release. I want you to lock your forearm in under your knee. Come up onto your toe. You're putting a bunch of pressure right here. Make a grip, open it. Make a grip, open it. A little compress and release. It's like we do like, myofascial release for our back with a foam roller for your forearm right here. Nice work. One more. Awesome job. Come into tabletop. Drop the belly. Lift the chin. Wag your tail. You did it. Reverse it. Stronger back, stronger biceps, abs, and cardio. Nice. Walk your hands away from you as far as you can. Forehead hits the mat. Big inhale through the nose. Exhale. How tight are those lats? Drop those armpits towards the ground. Nice work. Do it again. Big inhale through the nose. Exhale. Drop the armpits. Awesome job. Walk it back up. Okay. Forearm release. Other way. Lock your arm right under your calf. Your knee. Come onto the toe of your foot so you got that leverage. Nice. Make a fist and release it. Make a fist and release it. Open up those forearms. So stinking proud of you guys. That was. That was a good workout, like you said. I think I can feel my biceps and back. Completely fatigued. That is the goal. And you did it in 30 minutes. And you did it in 30 minutes. Two hours in the gym. Goal achieved. Write down your progress on that spreadsheet so you can come back and track it. Get the full PDF download and this entire program when you click the link in the description below. Nice work, Rach. I'm so proud of us. Good job. We absolutely crushed it. You crushed it. We're gonna see you back here on the map for day five. Full body and abs it is gonna be so fun. Awesome job crushing back and biceps. If you loved it, hit subscribe to my YouTube channel. I've queued up day five for you. Full body right here. Or get this entire two week challenge in this playlist right here. Have a great day.