Overload 30 Day 7: 30-Minute Chest, Shoulders, Triceps | Strip Set Burnouts

Let's build some seriously strong arms today.

In this upper body push workout, focusing on your chest, shoulders and triceps. This is day seven of our Overload 30 program and you can get the full program when you click the link in the description below. All right team, day seven of overload 30. Time to give the legs a break and focus on those arms, specifically your chest, shoulders and triceps. Your upper body push muscles. And would you believe, Rachel, this might be a push workout without push ups.

Our first ever.

Maybe our first ever push workout without push ups. I know some of you are cheering, but don't cheer too loud because that does not mean it's easy. Friends, we've got a lot of weights with us today. Anywhere from 25 to 5 pound dumbbells. Because we are going to run the rack in a never before seen new format for nml. And you're going to want to have your PDF download handy so you can track your weights and track your reps for this workout so you can progressively get better. I know that I want to track my weights for this workout because I want to get better, but I'm going to be down all the way to my £5 at some point probably. So grab your PDF download. It's free when you click the link in the description below. Along with this full two week strength building program meant to progressively overload your muscles so you can get stronger. Let's talk about what today's workout looks like. You're going to hit chest, then shoulders, then triceps. We're doing straight strict sets, which means you're going to do a move and you're going to do it again back to back. You're actually going to do it three times. The first two sets are 40 seconds followed by 20 seconds of rest. The third set is a strip set. A strip set means you are going for 60 seconds all out effort which means you might have to drop your weights and grab new ones. That's actually a good sign if you have to lighten your load. Okay, that's what we're going to do. I'll talk about it as we get throughout the workout. Let's get started with a warm up. Rachel's going to be here to offer modifications throughout today's workout. You can follow along with her. We're going to or stick with me. I've got a bench, but Rach is going to show you how you can do the entire workout from the ground using just your dumbbells. Bench is just going to give you more range of motion. On your chest, fly, chest press, all that stuff.

Good.

Let's go, let's go. She says. All right, we're actually going to start on the mat today. We're going to mix it up and come right down to tabletop today. So starting on all fours, little cat, cow. Drop the belly, lift the chin, reverse it.

Curl that spine, tuck the chin to the chest.

Nice. Do it again. Drop the belly, lift the chin and reverse it. Pull the hips towards the wrists. Nice. Find a nice neutral flat back right here. Okay, Flat back. We're going to come up to a half kneeling position, actually. And I just want you to do this.

Reach up, reach back, reach up, reach.

Back, reach up, reach back. Nice. Warming up the core, the shoulders. Getting used to taking those arms overhead. As I take those arms overhead, I don't want to see this where my ribs flare. No. I want a nice neutral spine. Pelvis is tight. Tucked ribs to hip is nice and tight. One more here. Nice.

Reach up, reach down.

Take it back down to the ground. Take a nice wider stance. This time with your hands. You're going to drop. Shoulder rolls shoulder side to side. So you're just going to roll side to side, alternating shoulders. Hit the mat. Nice. Stretching, lengthening through. That nice long arm gaze is going to go with you turning that neck side to side. Two more. One more each way.

Reach and reach.

Nice.

Come back up.

This time, flip your wrists so fingertips are facing you. Nice little wrist rocks forward and back. Wrist rocks forward and back. All about the upper body today. Really strength focused. But we're going to be that typical overload 30 format. We're going to have a buy in and a buy out. Yes, you can look forward to it. Nice work. Switch your stance so this time, other leg up. Nice. Same thing.

Reach up, reach back.

Reach up, reach back. Hold it up.

Side body, reach back to center.

Side body, reach back to center. Nice. Take it down. Find a plank position. You can be kneeling. You can be in a full plank. Shoulder taps opposite hand. Opposite shoulder. Tap it up for 8, 7, 6. You got it.

5, 4, 3, 2, 1.

Hips go up and back down. Dog pedal through those heels. Back big inhale. As you exhale, press your chest towards your thighs. Nice. Can you give me opposite hand? Reach back to opposite caption Ankle shift forward high, plank up and back. Opposite hand reaches across the body. You're gazing underneath your armpit. As you flow through this, gaze underneath the armpit, rotate through the spine, come back high plank gaze underneath the armpit, rotate through the spine, come back high, plank one, More each way. Gaze underneath that armpit. Walk it back. Nice work. Do it again. Gaze underneath that armpit. Walk it back. Drop to all fours. Hands reach as far away from you as possible. Puppy dog stretch here. Big inhale through the nose.

Big open mouth.

Exhale. Let those armpits melt to the ground. Getting ready for those overhead presses you're going to see later today. Nice. Walk it back in. Tuck the toes and walk those hands back to meet the feet. Roll up one vertebrae at a time. When you get to the top, it's two big shoulder rolls. Up, back and down. Up, back and down. We're going to take it back to a wall. Take it back to a wall.

Come in here.

Going to the side.

Palm to palm.

Right here. Big half rainbow rotation. So you want your hand to stay connected to the wall. We're modifying here with our modified fireplace wall. Nice work.

Rotate.

Nice big half rainbow reach and rotate. You can do this from a kneeling position or from a standing position. Getting some thoracic spine mobility and rotation. Also nice. Taking that shoulder through a nice full range of motion. Nice. One more. Bring it back. Face your wall. Hands go up.

Head falls through again.

Just opening up.

Upper back, arms.

Nice way side to side and switch it out. Other side. I'm coming here. Palm to palm. Nice big half rainbow rotation. Rach and I are gonna get nice and cozy today. Up and back. Nice work. Big half rainbow rotation. There we go. Bring it back. This is one of those moves where I'm like, man, I should do this more often. I feel a little tight right here. Feel a little tight right here. This is good for us. You got one more, Rachel. One more. Bring it up and around. Bring it back. Nice. You ready?

Woo.

Upper body. We are going to start on your chest. But before we do that, we have a one minute buy in move for you. I'm going to start heavy. Try and grab a heavy weight if you can. Your 1 min buy in is going to hit chest and shoulders. Like I said, no push ups today. So let's get creative. You're going to hold each head of the dumbbell soft. Bend in those knees. You're going to give me a front raise. Press in, press out. So it looks like this. Lift up to shoulder height. In, out. That's one. Down, up, in, out. That's two. Okay, you're going to see how many you can get through in a minute. Yes. Holy bananas. I'm gonna grab a 15 in case I need it. Just set it right there. Right. You got 60 seconds. You got 60 seconds holding each other. That dumbbell. Front raise, in, out, front raise, in, out. Roll the shoulders down and back. I don't want them creeping up. We go there in three, two. Let's go. Lift a shoulder height. In, out, lower, with control. So again, you're not ripping out the reps I care about. A nice slow lower, right? We want tension on those shoulders. Chest right there. Put it together. Nice work. You're here for 60 seconds. Each time you come back to that center point. That's one. All right, count your reps. You want to know what weight you're using? This is your 1 minute buy in to today's workout. Getting creative. Can let me know in the comments below if you like this or if you like the one minute of push ups better. What do you think, Rach?

I'm gonna say this right now, but.

It does still burn. Oh, yeah. Shoulders are on fire, baby. Now you know how we got all the way down to £5 with you, US today. It is gonna be a fiery, fiery workout for that upper body. When you spend 30 minutes isolating three muscle groups, you're gonna hit fatigue, and that's okay.

That's the goal.

That's how we get stronger. 10 more seconds here. Close those eyes, grit your teeth, dig in. You're here for four, three, two, and you're out. Nice work. Awesome job. I got 12 of those all together. It's a big, complex move. I'm going to note I was using a 20 pound dumbbell. I got 12 of them. Put it on your tracker sheet again. You can grab that free PDF download when you click the link in the description below. All right, we're moving on to chest. 40 seconds on, 20 seconds off for your first two rounds. It's a strict set. So you do it, you do it again. And we're going to start on a narrow chest press. So on push day, day one, we did a standard chest press. Today you're doing narrow. Me show you what that looks like, but I'm going to grab a couple sets of weights, take back to me to the bench. You can do this on the bench, you can do this on the ground. Narrow chest press, diamond chest press.

Call it what you want, your dumbbells can touch.

Okay, right here, we're going up and down, up and down. Dumbbells can touch. It's a nice narrow chest press. Elbows are falling down towards that rib cage. Putting a little bit more on the chest and shoulder and tricep are kind of all involved. Here, here. Okay. Chest press, narrow. It's 40 seconds. And that timer starts in three, two. Let's go. Exhale up. Inhale, lower. Control. Exhale, push. So the weights aren't coming to a rest on my chest? No. As soon as I get down, I go right back up. Inhale, down. Exhale. Pushing or breathing through the hardest part of the exercise. Exhale. Breathing through the hardest part of the exercise. You'll notice I have a slight arch in my back here. My back is coming off that bench. Normally I'm like, get that back flat to the mat of the ground. But with chest press, okay, that little arch can give me a little bit of momentum. As long as my shoulders, my upper shoulder blades are staying connected to them to the bench or the ground. That's what I'm looking for here. Exhale, push.

3, 2. And recover.

Rest for 20. Weights are down. You're going to do that again. So you're right back in 40 seconds of narrow chest press. You'll rest for 20 again, and then you got a 60 second strip set. Holy bananas. Chest on fire. All right, set it back up. You're on in five.

Set two. In three, two. Let's push.

Exhale up. Inhale, lower. Nice work. Exhale, push. Just gonna settle into these moves. It's a strict set, so you do it. You do it again. Right? 20 seconds of rest is not a lot of rest between these exercises, Rach. And I got no pause button. This is the real deal. We're going live. If you're truly lifting to your max potential and going heavy, you might need longer breaks in between, so you can always hit that rest button. All right? But we're gonna get as much done as we can in 30 minutes together right here. Keep pushing. You got this, team, you're here for.

5, 4, 3, 2, and 1.

Rest for 20. Now you're gonna run the rack. Okay? It's called run the rack for a reason or a strip set. It meant to push you. I'm going to try and crank out as many reps as I can in 60 seconds. That might mean I drop these weights and grab some lighter ones halfway through. It's a 60 second push. 60 seconds is a long time. Pace yourself.

We go in three, two.

Let's go. So I'm here. I'm using as heavy of weights as I can, trying to stick with what I was using, but trying to pick up my pace or my tempo a little bit. This is meant to be a true 60 second burnout team. Yep. Down, up. Holy bananas.

Right?

You just keep going and you just keep pushing. And when you feel like you can no longer get these weights up, you drop. Okay. And you grab the next set next to you. The lighter set if you need them.

Oh, come on, Lindsey.

Yes.

Let's go. You're here. You got 30 more seconds. One more in me. Drop them, Switch them. Come on.

Run that rack. Let's go.

Even if you got to go lighter, these kind of workouts are where you.

Get down to £10. And £10 have never felt so stinking heavy.

Let's go. Push it up.

Come on.

Yes, you can. You got this, team. You got this, team. Keep repping it out. Keep repping it out.

10 more seconds.

Yes, you can.

That 60 second timer feels like forever.

Final 5, 4, 3, 2, 1.

You want to make a guy look good? You do run the rack. I do run the rack with my husband and those 10 pound weights.

He's like, so humbling.

It's so humbling. All right, we're gonna stay on chest. Grab a quick sip of water. Now we're gonna go to a chest fly. So I'm gonna stick with my lighter weights anyways. I'm gonna need to grab another lighter weight set for that run. The rack set. Probably the third set.

All right.

We'd say third set's the best set. This case, it really is time. Maybe not this time. Chest fly. We did this on push day number one, but we're gonna add a little bit of variation. So soft bend in those elbows. You're drawing an arc as you come in rotational. So I want you to think about squeezing your pinkies together. Squeezing your pinkies together on this chest fly. So a little bit of rotation. Pinkies pull together. Going to hit a little bit more of that. That pack. You're really going to feel it activate when you add that rotation. Are you ready, Rachel? Let's go back to 40 seconds on chest.

Chest fly in three, two.

Let's go. So I'm going out, and as I come together, I'm pulling my pinkies together. Inhale down. Palms face each other. Exhale. Pull those pinkies together. Inhale down. Palms face each other. Exhale. Nice. So on the bench, I'm going to get a little bit more of a deeper stretch here on the ground. Rachel's going to the back of her arms. Graze the ground. And then coming right back up again. Not letting the back of her arm rest on the mat. Keeping constant tension here. Nice. Inhale down. Exhale. Pull those pinkies together. 10 more seconds. You got it. Come on. One rep at a time.

So a Little bit slower pace.

3, 2, 1 on these. And then you're gonna pick up the pace for the strip set. Okay? Something that changed the game for me with chest fly. I want to share it with you. Okay? Think about an egg right here. An egg. A nice farm fresh egg. Yeah, we love them. As you come up, you're cracking the egg with your armpit. Literally cracking the egg with your armpit. Think about that as you go through this next set. Think about cracking the egg in your armpit in three, two. Let's go. I'm a visual learner, so I love those visual cues. Oh, that's good, right? Think about cracking the egg in your armpit. Squeeze it, crack it. Nice work. Awesome job, team. Come on. My. My visual learning cues just coming out.

I love it because different cues work for different people, right? It's like until you hear the one that works for you, you just don't know, right?

And there is something truly about making that mind muscle connection. I know I talk about it all the time, but it's so powerful, and that's why I love those visual cues. It's just so powerful. I don't know about you, but my chest feels like it's going to fall off right now. You're here for five. Come on, keep pushing.

Four, three, two, and one.

And that tiny rotation of that pinky just adds something extra. Something extra. I am feeling that. Okay. All right. Now you got your 60 second run the rack. You know what that means. You're trying to rep out these chest slides. I'm gonna try and stick with these 15s for as long as I can drop to my tens when I need to run the rack. Chest fly. It's 60 seconds and it starts in three, two. Let's go. Come on. Down, up, down, up. Now again, I still want good form. Form trumps everything. But you are trying to pick up your tempo and pick up your pace a little bit here for this 60 second run the rack. The goal is you hit failure at some point throughout this 60 seconds and.

You need to drop weights.

That's the goal during this 60 seconds. Come on. Starting to feel it. Starting to feel it.

Come on.

You can do anything for 60 seconds. That's going to be the motto today. You can do anything for 60 seconds.

You are 30 down, 30 to go.

Those weights are gonna have to switch for me. Come on. You see how long you can get? I always give myself a goal. I'm telling myself I get to 20 seconds. That's in three, two.

You got one more here.

Then I can drop them and switch them.

Come on, keep flying, Keep flying.

Let's go.

Come on, finish it, finish it. Last one on the chest right here.

Nice work.

We're on to shoulders.

We're on to shoulders. That's where we're going.

You're there in 5, 4, 3, 4, 2 and 1.

10 pound dumbbells are so humbling. So humbling. Nice work. I'm actually going to keep them back here. Awesome job, you guys. Take a quick sip of water. I'm going to stay back at my bench. I'm going to get myself set up here. Rachel's going to go to a standing position. Staying at the bench, I'm going to go into a seated position, which just makes it harder because I'm taking my legs completely out of the equation for shoulders, which stinks. When you actually sit down, you realize how much you use your legs to just give yourself a little oomph, right?

Are we wishing we had push ups yet? Are we thinking maybe this is harder than push ups?

Shoulder circuit might be the one. All right, but now's a good chance to track your weights, right? Write down what weights you use, what weights you use in that strip set. Okay, I went down to my tens at around 20 seconds. Okay, here we go. Shoulders, baby. Shoulders, baby. Okay, first one, I'm going to be seated. You're going to start with both arms overhead. I'm going to drop and drop.

Drop right, drop left.

Okay, you can do that or you can start here. Push right, push left. Obviously, having both dumbbells overhead is harder. Okay, that's going to keep constant tension on one arm at all time. 40 seconds, right there. Alternating shoulder drops or alternating shoulder press, depending on where you're at today. All right, you ready, Rach?

Let's go. Let's do it.

Let's go. If you're with me, you're sitting up nice and tall. If you're with Rachel, there's a soft bend in your knees. Okay? You're spreading that floor apart underneath you. Tailbone is tucked. All right, you ready, Rach? We push overhead.

We go.

40 seconds in three, two. Let's go. So I start both arms up.

I drop right, I drop left, drop right, drop left. Still exhaling on the push.

That's the hardest portion of the movement. But there's constant tension on one arm because the other arm staying up overhead. Right. And if you're in a seated position.

You'Re going to realize how much you start to use your legs or you.

Start to disengage that Core. It is so important to keep that core turned on the entire time.

Final 10. It should feel hard. Yes, it does. Push through. You got this.

Stick.

5, 4, 3, 2, and 1.

Holy bananas. I told you shoulders are gonna get spicy. I'm gonna stick with these 15s as long as I can for this second set. We'll see where we land, right? 10 more seconds to rest. You're doing it again. Okay, before I drop weights, I'm gonna drop to what Rachel's doing, and both weights drop to the shoulder. All right, team, you ready?

We go in three, two.

Let's go. So I'm starting both arms overhead. You can always meet Rachel, and you can always start with both arms at the shoulders. Nice. You're just dropping, alternating arms. Inhale, down. Exhale, Push. You want to know a fun fact?

It is more detrimental to lose skeletal.

Muscle as we age than it is to gain weight.

Muscle is your body's armor against disease, injury, menopause, and you're building it right here to the point of failure. Come on.

I'm dropping to meet at the shoulders. Alternating pushes for 10.

9, 8. You got this.

7.

Stay in it. 6.

5. 4. 3.

2. 1.

Holy bananas. It's never gonna get easier, but I promise you are gonna get stronger. I promise. You keep showing up and you keep putting in the work, you're gonna get stronger. All right, team, you got one more time. And it's your strip stick set. It's your strip set. We're starting at the shoulders, and you're punching. 60 seconds. Starting at the shoulders, and you're punching. You get as many as you can with those heavier weights. You drop to the lighters when you need to. Let's be ready to be humbled. It's all good for us to get humbled every now and then, right? All right. Humility is a virtue for a reason.

That's why I love strength training. We go in 3, 2, 1. This is character building right here.

We're building humility, we're building strength, we're building character.

Come on. Yes, you can. One rep at a time. You're trying to pick up that pace.

For this 60 seconds.

It should feel uncomfortable.

All right? You were made to get uncomfortable. You were made for more than you.

Think you're capable of.

You're going to show yourself that right here.

Yes, you are. Come on. Keep pushing those weights. Can you stick with them?

I gotta drop to lighter weights.

I'm gonna give myself three, four, two, one more on the other arm. Oh, yes.

Come on.

Drop when you need to push.

Let's go.

Come on.

Come on.

When you pick up those lighter weights, it feels easy at first, right? Oh.

Then it gets really hard again and you gotta slog through it. Sometimes you gotta slog through this just like you gotta slog through life.

Nothing, nothing comes easy.

You gotta put in the time, you.

Gotta put in the work. You're here. Put it in. Put in that work for 5, 4, 3, 2.

I couldn't even get the last one up.

Yeah.

Way to go.

How do you feel if I tell you you got to do another round of shoulders? You got to do another round of shoulders, right?

Such a great way to hit failure without access to heavier weights.

Yeah.

I love how creative this is.

Yeah.

It's killing me.

Yeah.

All right, we're going to go to a front shoulder raise, but it's going to be harder. I'm gonna take a staggered stance to give my core some nice stability here. Coming into a half rainbow front raise. If you don't like this, just give me a standard front raise. I can hardly do it without weight. Give me a standard front raise. Otherwise the half rainbow is going to be a little bit harder. You're drawing an arc, right? Drawing a rainbow right there. Okay. It's going to feel challenging. I'm going to do it with my tens to start because that's where I'm at right now with my shoulders. This is why we, we were debating on set. We're like, do we need fives? Do we need fives? I was like, I think we should get fives. Oh, we need fives. So you're drawing a half arc right there. Up and down for 40 seconds. That timer starts in three, two. Let's go. Okay. Keep the shoulders down, out of the ears. Nice work. All the way up, all the way down with control. So it's like you're drawing a rainbow with your arms, right? Had to convince my kids the other day or tell them. They're like, there is no pot of gold. I promise. We can't drive to the end of the rainbow.

They're like, but we saw a leprechaun.

At school and I was like, that was pretend.

Oh, come on, guys. Keep fighting through it.

Come on.

Right here.

You got to be disciplined to show up and put in the work. Discipline is one of the greatest forms of self. Love. Your 70 year old self is going to thank you lady for this. My 36 year old self is going to thank me.

3, 2.

And recover.

Maybe not tomorrow, Maybe not tomorrow.

Maybe not tomorrow, but eventually, maybe not Tomorrow for the next day.

You'll be thankful eventually.

Today is not a wash your hair day. Let's just say that right now. Nobody's washing their hair today. You're gonna do that for 40 seconds again. And it starts in three. Grab your weights in two. Let's go. Half rainbows. Come on. Today is a dry shampoo day, my friends. Or you grab a baseball cap.

A baseball cap, dad.

That's what kind of day today is. Boulder shoulders right here.

Shoulders.

Those shoulders are going to be so strong. Rachel's got an awesome alternating option for you. Don't want those shoulders creeping up into those ears.

Come on. Yes, you can. Yes, you can. One rep at a time.

This is where those squinty at. Is Rachel still smiling? Someone tell me she's not still smiling.

Ten more seconds. There's no way she's still smiling. Five, four, three, two, one.

Whoo.

Way to go, limbs.

Shake it out, shake it out. All right, 60 second strip set. I'm so glad we decided to put £5 on set. I am so glad because there's no way I'm making it through 60 seconds of that.

You do your best right here.

You forget the rest. It's 60 seconds of shoulders. Then you forget them and you're on to triceps.

Come on, come on.

You can do anything for 60 seconds.

Grab your weights. Half rainbow, half rainbow.

Front raise the new move. Hey, Rachel, we're gonna sign that new move alert.

Okay, we go in three, two.

Let's go.

Sound the horn, Rachel.

A lot of classic moves in this program for good reason. We're really building classic strength.

Come on, it's 60 seconds. You built a lot of new moves.

Into the warm ups, though, which I appreciate.

Oh, yeah.

Gotta keep you coming back for more. Holy bananas. £10 never felt so heavy. Come on, Lindsay. Woo. Let's go. Three, two, one more.

You can drop your weights. Oh, Rachel's, like, waiting for me to drop. Welcome back to the bar days, baby. Hello, five pounders.

And they're still so hard. You know that thing where it's like, what weighs more a ton of, you know, feathers or a ton of concrete? It's like, this is really making me question what five pounds is.

I'm so humbled right now.

Ten more seconds.

Holy bananas. Yeah.

Come on, Linds.

Five, four, three, two, one.

This is the workout you're doing, and your husband's like, what's going on in the basement?

You're like, just building my shoulders.

Nothing to see. Look away.

Nothing to see here.

Except some really Strong arms that are gonna need a massage later. Yeah, I'm glad to be on the other side of shoulders. All right, triceps. Triceps. You got two moves, same format, guys. We're doing a straight arm press back. I actually love this straight arm press back. You can alternate the arms. Straight arm press back. And then you're gonna go into a skull crusher on your bench. Bend, extend at that elbow joint. All right? Straight arm press back. It's a challenging move. It's a challenging move. The straight arm pull back and down. Straight arm pull back and down. All right, so you're going to alternate them. Try and go heavier. Try and double them up and keep that. Here we go. So shoulders are rolled down and back. I come to a hinged position. Straight arm pull back. Pinkies go back towards that wall behind me in three, two. Let's go. Straight arm pull back. Lower. With control, pull back. I want you to hold and squeeze just like a back row. Hold and squeeze at the top. And you should feel the back of your arm or your tricep right there. Squeeze, Fire up, right? Squeeze, slow, lower those weights. Don't fall down. You lower them with control, right? Squeeze, pull back. Slow, lower. Nice work. Squeeze, pull back, lower. You're actually getting a little bit of lat activation here, warming you. You up for what's coming in your upper body pull workout later this week. But I love the triceps. It's just a different way to work the triceps here, too. Straight arm, pull back.

5, 4, 3, 2.

And recover. Rest for 20. You're gonna do that again, all right. And you know what's coming? Your strip set. And we got skull crushers. That might be my favorite tricep exercise. We didn't do it in the first pull workouts or push workouts. I was like, we gotta do it. I love it. All right, straight arm pull back, guys.

Oh, you're back on in three, two.

Let's go. A lot of times we talk about progressive overload being add more weight, right? As you can tell, in this workout, it is not always add more weight three sets, right? It can be the volume, the amount of reps you're doing. It can be the rest period that you're playing with. It can be the strip set. You can see that strip set and how challenging it is to run the rack right there while you try to go as hard as you can for 60 seconds after doing two sets when you're already fatigued. There are a lot of ways. Intensity, volume, time under tension you don't always have to just add heavier weights. I'll tell you what, this workout is certainly humbling for my arms. Three, two, and recover. Nice work. Now we're going to run the rack. 60 seconds. Pull them, pull them. Pull them as long as you can. All right? And then you need to drop weights.

You drop weights.

Failure is not always a bad thing. Failure can be good. Right, here we go. Get ready to get uncomfortable for the next 60 seconds. You hinge and pull back in three, two. Let's go. 60 seconds. Pull back, pull back. So I still want that slow lower. You're not just letting the weights fall and trying to rep this out? I still want that slow lower. Right, pull back. There's a 2x4 from head to tailbone. Squeeze at the top. Slow, lower. Squeeze at the top, slow, lower. You got this.

Squeeze.

Nice work.

Squeeze.

There's those triceps. You got it. Squeeze. You're crushing it. Nice work, team. Yes, you can. You got this. Squeeze.

Come on.

How far can you make it with these weights? Drop and switch when you need to. You got this. I've got 10 more seconds. I'm telling myself with these weights, I'm gonna drop them and switch them in five, four.

Keep going. Yes, you can.

Let's go.

I've got one more. Come on.

Here we go.

Keep going, team.

Come on, finish it. If you've got lightweights and you want to make it hard, you put your palms up and you just give me a pulse. Tiny pulses up right here. Finish strong. This is it.

Yes, you can. For five, four, three, two, one.

Whoo. Take me back to my bar days. Right there.

Very bar.

I love it.

All right, you got one more move on the triceps, one more move for.

Strength, and it is your skull crusher. Lying on your back on the mat or at your bench bending just at that elbow joint. Weights drop down right towards the temples. 40 seconds. Skull crushers.

Whoo.

You can alternate them or go two at one time.

You're there in three, two.

Let's go. Skull crusher is bending right at that elbow joint. Exhale, push. Inhale, lower. Exhale, Push. All right, you got a little bit more of the top of the tricep with those straight arm pullbacks. Gonna hit a little bit more of the bottom of the tricep right here with these skull crushers bending at that elbow joint. Nice work. Upper body push workout. Arms should feel real toasty after this workout of strict sets.

We always love to hear from you in the comments.

What formats are your favorite what moves are your favorite? Always fun to interact with you guys. Let us know how you're doing throughout this program. It's day seven. This is a tough, tough program, you guys. Thanks for showing up. 3, 2, and rest and recover. You got an extra couple seconds there? Forgot my timer. Just talking. Nice work. Okay, you're resting here. Back on skull crushers. Back on skull crushers. You're there in three. Set yourself up. You're on in two and one. Let's go. Bend, extend, inhale, down. Exhale, push. Come on.

I appreciate that you sandwiched this workout because I think you and I personally don't love shoulders as much.

Nope.

But we love chest and we love triceps, so it's kind of nice to start and end with the things we like more.

I like that, Rach. That is so true. Shoulders might be my least favorite upper body move or muscle group to work. It's always fun to hear what your guys favorite moves are too. I think there's a consensus out there at NML. 10 seconds left. Oh, it's feeling hard. That chest press might be the favorite upper body exercise for everybody.

Three, two, one more.

There it is.

Oh, my arms are shaking.

Yeah, Embrace that shake. If you want a flashback, you can go do our tricep only workout. That just about, I think, knocked Rachel and I on our toes for weeks. All right, now you got your 60 second strip set. So it's all out. Skull crushers. As many as you got here with these weights that you started with. Drop when you need to give yourself a nice little arm flap. It's your last exercise with weights. After this, it's your 2 minute all out hit. Come on. Give me everything you got right here. Giving you a little bit longer rest so you can get after it. Let's go.

Grab your weights.

Skull crushers. 60 seconds to run the rack.

You're there in three, two. Let's go.

Down, up. Come on.

Yes, you can.

As many reps as you can right.

Here with these weights. You drop them and switch them when you need to. You got this one rep at a time. We're getting stronger together right here. Come on, team. Come on, team. Building muscle, come on. Muscle is your body's armor right here. Put on that armor. Put on that armor right when you wake up, right?

Ah.

Keep pushing. One rep at a time. Come on. Come on, Lindsay. Come on, baby. Triceps. 30 seconds down, 30 to go. The arms are shaking and we are switching because we failed. Drop and switch because we failed.

Here go. We go. Come on.

Keep pushing, keep pushing. You got this right here. It's meant to be a burnout.

It's meant to be hard. It's meant to make you stronger.

Come on, keep pushing right here. You got this. Self discipline, greatest form of self love.

Let's go. Stay disciplined.

Stay on it for three, two and one.

Oh.

Holy bananas.

Feels good to put those weights down, doesn't it? Put those weights off to the side, guys.

You did it. You did it.

You got the strength portion done. Now you got to get strong and you got to get tough for our burnout. 2 minute all out hiit burnout. A fun way to finish this program. Fun way to challenge yourself. Raise your heart rate. Add some agility and speed to those muscles, right? Add some power. You've got two minutes all out effort.

You got two moves.

First move three, fast feet, hit the deck burpee. It's not a push up technically, kind of. Yeah, okay, we said no push ups, but yeah. Rachel's got a towel slam if you want.

So it's 1, 2, 3, hit the deck. Up. 1, 2, 3.

Hit the deck.

That's move one, move two.

Good old lateral. Shuffle, shuffle, shuffle.

Hit, hit, hit.

All right, so we're going to get a little side to side movement in there too.

Minutes.

You ready?

Let's do it.

Two minutes. You can do anything for two minutes. Let's go right here. Three fast feet, hit the deck or towel slam. You're there in 3, 2.

Let's go.

1, 2, 3. Hit the deck.

Come on.

Hup. 1, 2, 3. Hit the deck, come on. 1, 2, 3. HiT the deck. Come on. It's only 30 seconds. Yes you can. It's only 30 seconds. Yes you can. Fast on those toes, fast on those feet. Come on. What would it look like if I said 10 more seconds? Lateral shuffle, it's where we all go. In 4, 3, 2, up.

Here we go. Right, Shuffle, shuffle, hit, hit.

Come on, come on. Hit, hit. Push it, team. Push it, team. It's meant to be an all out sprint. And I will sprint at the end. 2 minutes high intensity training. That means you got to hit that high level interval. What does that look for, like for you today, right here? Five seconds back to move one in. Three, two. Fast feet. Three, two, one. Hit it up. Three, two, one. Hit it up. Three, two, One. Hit it.

Come on.

Yes you can. Three, two, one.

HiT it.

Yes, team. Three, two, one.

HIT it.

Crushing it, guys. Ten more seconds. Ten more seconds. One more new transition in four, three, two. Transition. Double shuffle. Hit, hit.

Come on.

There it Is it's your last 30. Push it.

Bring it home.

Bring it home. Finish, guys. Right here. You can do anything for 10 more seconds. You got this. You got this. Last five, four, three, two, one.

Whoa.

Way to go, Linds.

Day seven in the books, you did it.

Always feels so good to be on the other side.

So sinking.

Good. Tabletop, tabletop.

Breathe it out, breathe it out.

Shoulder rolls. Let's do them again. Just breathing heavy. Oh. Arm day, week two. You're crushing it, guys. Arms get a break tomorrow. One more each way.

Glutes and hammies.

Tomorrow, guys. Glutes and hammies. Your final leg workout of the program. So thinking proud of you, puppy dog. Hands, reach out. Option stay here. Option back of the hands, reach the back or neck, triceps. Dig those elbows into the ground and sink. Feel that tricep. You can do this on a bench if you want. A little bit more range of motion. Stretch through those triceps. Nice work. Rachel's gonna thread the needle. I'm gonna go to Scorpion. I love doing this. After chest day, finding a T here. Okay. Bringing right foot to meet left hand. Left shoulder stays connected. Rotating through my spine. Opening up chest and shoulder. Right here. Feels so good. Nice work. Other side. Rachel's gonna thread the needle. Hip, belly down is not okay for you. Left foot to right hand. Right shoulder stays connected to the mat. Nice. Rotate through that spine. Open the chest, open the shoulders. Feels so good. Nice work, guys.

I'm so proud of you for showing.

Up, putting in the work. You'll never regret it, I promise. Right here, kneeling.

Go ahead.

Interlace those fingers behind the back.

Big chest expansion.

Knuckles. Pull away from the tailbone.

Nice.

Release it.

Gently pull your neck down.

Tuck the chin. Now roll it side to side. Pull out that neck all the way around. And you're out of here, team. Way to go, Ray.

High fives to you at home.

We'll see you back on the mat for day eight. Glutes and hammies. Have a good day. Awesome job. Crushing chest, shoulders, triceps. If you loved it, hit. Subscribe to my channel. We've cued up day eight. Glutes and hammies right here. Or find this entire two week challenge in this playlist right here. Have a great day.