Overload 30 Day 9: 30-Minute Back and Biceps Workout | Strip Set Burnouts

Let's build some seriously strong arms today, specifically your back and biceps, which is the focus of today's upper body pull workout, day nine of our Overload 30 program. And you can get the full program when you click the link in the description below. All right, team, welcome to day nine. You are knocking out overload 30 and so close to finishing this program. I'm pumped. Rachel's pumped. We're back to arm day. Day nine. This is upper body pull. So we're specifically going to hit the back and bicep muscles. We're going to take the same format that we did to chest shoulders tries earlier this week, the strict sets and strip sets. And that's what we're doing in today's upper body pull workout. So make sure you have your PDF tracker. You're going to want to track your rep and your weight throughout this workout. You can get this free downloadable PDF when you click the link in the description below. So you can continually track your progress and continue to see your results as you get stronger and each time you do these workouts. All right, you guys, so you got some upper body exercises. So we're gonna go back. Then we're gonna go biceps and we're gonna have it back and biceps together. It's strict sets. So you do the move, you do it again, and then on that third set, it's a 60 second all out burnout. 10 pounds have never felt so heavy. So we're gonna run the gamut today. I have anywhere from 25 all the way down to 10 pound dumbbells today. I also have the pull up bar. Don't worry if you don't want to do pull ups today. Rachel's gonna have your modifications. Patience on the mat. We are adding a resistance band. Rachel has a mini loop resistance band. I've got a long loop resistance band which pairs nicely. If you're doing pull ups and you're using it for the assist, you can grab your bands, grab your equipment, grab your weights. I have a bench too. Again, you can do this all from the ground. Let's get this upper body pole workout. Let's go. All right, we're gonna get started with a warm up. So upper body pull day. Biceps pull ups, always hard on my elbows. So we're gonna do some elbow circles, right? Gonna just. Now switch your. Switch your direction. Little elbow circles. Take those elbows through a full range of motion. Nice. Awesome job. All right, now we're gonna round and open. So bring the back of the hands to touch. Now pull it apart. Nice round through the spine and open the spine. Do it again. Round and open. Give me one more. Just like that. Round and open. Now we're gonna paint the fence. So working on our wrists, wrist mobility, fingers down, fingers up. Nice. Fingertips down to the ground and fingers up, just like you're painting a fence. Up and down, just like it's called. Two more. Just like this. Up and down. We're gonna go to a bent over position, warm up our posterior chain, which is what we're focusing on with the back today. So you're going to break at the hips and you're going to go for those arm reaches. So we go straight up. Now I want you go to a 45. Now go straight to the side. Straight to the side. And now go pinkies to the sky. So this is thumbs to the sky. Thumbs to 45. Thumbs all the way out to the side at a T. And now go pinkies to the back. Nice. One more time. Thumbs up. Here we go, 45 degrees. Nice. Out to the side. Nice. Take it all the way back. Nice. From here, I want you to hinge all the way over. Fingertips are going to plant on the ground. You're going to step back and find a high plank position. Shoulders stacked right over wrist core. Core is nice and tight. You can drop down to your knees with Rachel. Take a nice wide base with your feet. Plank and row. So you're gonna row and row, row and row. Elbow to hip for 8, 7, 6. You got it. 5, 4, 3, 2, and 1. Drop down to tabletop. All fours. Little cat cow action. Drop the belly, lift the chin. Little tail wag. Always feels good, too. And then reverse. And spine goes up towards the ceiling. Pull your hips towards towards your wrists. Nice. Find a nice neutral spine. Take your fingertips, face them towards you. Little rock back and forth. Little rock back and forth. Right there. Nice grip strength from yesterday. I feel like this feels good. Yes. Anytime I'm using heavier weights, I'm definitely feeling it. And you might too. Now take your fingertips in. Just give me circles all the way this way. Little rainbow circles. Switch your direction. Nice. Always feels good. Awesome job. Nice. From here, little T spine rotations. Right arm's gonna come behind the head. Drop the elbow, ring out the spine. Remember, I like to use that visual of a washcloth. You're wringing it out over the sink. That is your spine. Your upper and mid back rotation through gaze is following through that elbow. Nice. Give me one more here. Rotate. Nice. Switch it out. Other side. Left hand behind the head. Drop and open. Always trying to See if I can get one back crack here open. Nice work. Nice. Got one more here. I'm gonna go belly down. If you can't go belly down, you can follow Rachel. She's gonna go into bird dog position. I'm gonna go belly down. I'm gonna plant my forearms on the ground right here, so toes are gonna tuck. I pike, come back, lower chest to the mat, squeeze back, fly, replant the forearms, pike the hips high, come back, plant and back fly. Nice. Rachel's got some bird dog for you. Nice work. Right there. Drop and open. You got two more just like this. Come on. Pike the hips high, drop down, squeeze through the back. Can you lift your quads off the mat as you squeeze through the back? Right here. Squeeze through the back. Nice. There it is. Pop yourself up. Hips stay high. Hands walk away. Little puppy dog stretch. Drop your armpits towards the ground. Find length right here. Big inhale through the nose. Your nose. Exhale. Melt the armpits towards the ground. Nice. One more time. Right here. Drop the armpits towards the ground. Nice. Puppy dog stretch. Nice. Walk it back up. Bring yourself up to a standing position. We're gonna add a little bit of intensity here. So just bring those knees up, get the body warm, get the blood pumping. High knees, high knees for eight, seven, six. You got it. Five, four, three, two, one. Now we're gonna take a lateral Heisman run. Chop, chop, drop drive. Chop, chop, drive. You're gonna see this move again at the end of your workout for your HIIT cardio burnout. We got a one minute buy in, two minute buyout. That's high intensity training at the end. 4, 3, 2, 1. Nice. Let's do it. I'm gonna hit my pull up bar. Rachel's got standing scap retractions, right? So I'm gonna go from a dead hang. Rachel's gonna take her arms overhead, then think about pulling right here, these muscles that are on your rib cage. Nice. You're gonna think about pulling those down. So scap, scrap, scap, scrap. Retraction. Scapular retraction. Dead hang. Retract. Pull the shoulder blades down. Dead hang. One more. Retract. Dead hang. Nice little activation right there. Really good for us. I'll talk more about why that scapular retraction is so good for us later in the workout. All right, shake it out. Rach, you ready to do this thing? Are you nervous? Are you a little nervous for this one? A little nervous, yeah. I gotta do some pull ups, which is like a lot of Sets of pull ups back to back. So we'll see how it goes. But we're going to jump in with our one minute, so grab your PDF tracker if you want it. One minute buy in is a face pull. We're going to be using resistance bands. All right? I have a long loop band. Rachel's got the short loop. She's going to hook her thumbs in. I'm going to find where there's nice, good tension on my band. Both hands are pulling, just like it sounds, down towards your face. It's a face pull, right? Pull down towards your face right there. That's one rep. You're going to count your reps. You're going to note what kind of tension you have. Medium band, light band. You got one minute of face pulls. Great activation muscle group. Again, why we're doing this exercise. And then we'll jump into our first set, which is pull ups with me and you got some pullovers with Rachel hitting the lath. All right, we're gonna knock it out right away. Let's go. Let's do it. One minute. Bands are up. Face pull in three, two. Let's go. So pull down, activate. And nice. Pull down, activate. Nice. So there's a soft bend in the knees. Core is tight. And this is where anytime we go overhead, you'll hear me talk about rib flare. Right? Like, make sure your ribs are stacked on top of your hips. Your ribs aren't flaring out. And this, what we're doing right here, scap retractions is one of the main reasons, or one of the main reasons we talk about rib flare. But how to. How to strengthen it if you are feeling that rib flare, which is common, especially after pregnancy, as your rib cage expands, these right here are going to hit your serratus and anterior. I'm not good at saying those words. Serratus anterior, which is this muscle group. Okay, I'm taking my minute off right on your rib cage right there. And that helps stabilize your rib cage. Strengthening this muscle right here is what is going to help us avoid that rib flare, which is so important for strength training, keeping our pelvic floor healthy because it helps protect your diaphragm. Keep it stacked on top of your hips so there's not a bunch of downward pressure on your pelvic floor as you're strength training. Three, two, and you're out. There you go, 25. Caroline tells me I'm gonna write that on my tracker. Right? So you just want to note that can always come back for me. I'd try for Going for a heavier band instead of just getting more reps. I'd strive for a heavier band. All right, that's your one minute buy in. Now it's when it gets real tough. Okay, we're gonna start on back and we're doing pull ups. If you're with me, you're hitting a pull up bar, a chin up bar, whatever you want. I'm gonna see how many reps I can do without a band. I have some assist bands if I need them. I. Rachel's going to go down to a lying position. She is doing a single arm pullover. So she's going to be lying on her back hitting the same muscles. We're hitting lats. So now she's doing a single arm. You'll notice that in week one we did a double arm pullover. It's single arm for week two. You might have to go lighter. All right, going to isolate one arm at a time. It's 40 seconds on, 20 seconds off. I'm going to strive for 10. Pull ups is my goal. And then Once I hit 10, I might break because I might need a longer break between circuits. Okay, you can use a band. Use what you got. We go pull ups or pullovers. 40 seconds in three, two. Let's go there. Now, if you're with me and you're doing pull ups, remember you're thinking pull elbows down towards the hip pockets. I'm not thinking about getting my chin over the bar. I'm thinking about elbows to hips. Nice work, guys. There you go. Limbs. I got my 10. Okay, so I'm gonna break. Rachel's in the final eight, seven, six. Nice work. Five, four, three, two. And rest and recover. We're all resting for 20 seconds. Rachel's gonna go single arm pull over on the other side. I'm back on that pull up bar for another 40 seconds. Goal of hitting another 10 reps. 10 reps is my goal. You choose your goal. Take the longer break if you need it, you're back on that bar, man. Three, two, let's go. Normally I give myself longer breaks when I'm doing pull ups at home. So if you need to hit that pause button. Also, Lindsay, just repping out pull ups here. Like, remember when you couldn't even do one? And look at you now. Switch to chin up. Slightly easier grip. Well, I'm at 4 right now. There you go. Come on, Lindsay. Nice work. You're in the final 10. Let's go. You're in the final 10. Three, two, you're out. Okay, so I'm definitely struggling. We're gonna head into a strip set. I'm placing a band on my pull up bar. Maybe two bands. See if I need. I'm gonna try starting with one band. If I need the other band, I'll loop it in. Okay, now my goal is all 40 seconds on the bar. We go in three. We go in two. Let's go. 60 seconds. Here we go. Rach, come on. Oh, yeah, I'm definitely gonna. Yeah, there you go. Need that other band. We're just gonna go right for it. Just like you drop your weights. In this case, you're gonna add bands. Instead of dropping, you're adding. Here we go. Okay, there we go. Yeah. Liz normally need a much longer break between my pull up sets. Not gonna lie. If I was doing this at home, there would be a pause button being hit. Come on. What do we got? Oh, we gotta do. 60 seconds. You're 30 down, 30 to go. Yeah. Lynn. Holy bananas. The goal is to not stop during the 60 seconds. Come on, Lindsay. Let's go. Thank goodness. We're getting pulse out of the way. Yeah. Knocking it out. You're done. Come on. Holy bananas. How many do I got left? 10 more seconds. Let's go, team. You're in it. Come on. Finish strong. Five, four, three, two, and one. Here we go. Good job. Never have pull ups ever felt so hard. Way to go, Lindsay. Nice job. Nice work, Rach. So you went to your double arm pullover. Yes. Okay. I could. I've just blacked out. Didn't even know what she was doing. Doing all right, now we're gonna stick on back, and I'm gonna go to an incline, plank and row. So I'm gonna be inclined. Plank and row. Rachel's gonna give you a single arm row, and then she's gonna go to a double arm row. I'm gonna go to a plank and row for the third set, the strip set. I got a 25. I'm gonna keep my 20 close because the minimal rest after pull ups is what makes this so hard. All right, choose an arm. Doesn't. You got 40 seconds. Incline, plank, and row. You're there in three, two. Let's go. Elbow to hip pocket. Lower with control. If you're taking this incline plank with me, both hips are square. The ground. The incline, plank and row might be my new favorite back exercise. I just love the length I get right here. Length, and then that contraction core is turned on. Nice. Being in this plank position allows me to not over rotate or use my back in a way that I shouldn't use it, and it really just helps me isolate my back muscles, which is why I love the incline, plank and row. You got 10 more seconds in this incline, plank and row. Holy bananas. Come on, Lindsey. You're here for 5, 4, 3, 2, and recover. Slide right down. My weight. I wasn't counting reps, but if you want to count reps during these 40 seconds, you can. Now you're gonna incline, plank and row on the other side. Single arm row on the other side. And if you're with me, we'll go down to a full plank and row for the strip set. Whoo. Set yourself up. Arm day is no joke. We go in three, two. Let's go. Leg day is no joke in this program. This whole program is no joke. I'll say it, right? And the thing is, is it's really as challenging as you make it, right? Like, this is really hard for me. I'm doing pull ups. I'm using twice 25 pound weights. I'm pushing myself. That's my challenge to you, is to push yourself, right? Like, don't just show up and go through the motions. We don't do that in life. Like, as a mom, you're not just going through the motions. You're trying to be the best you can be, right? Be the best you can be. Today it is you versus you. That's how we get better. You got to find that discomfort. Sometimes things get really uncomfortable. 10 seconds. Like they should be right now. So uncomfortable. Push through it. Physical fitness builds mental fitness. Come on, finish it. Three, two, and one. That's why you're here. There you go. All right. Plank and row. Plank and row for 60 seconds. It's a strip set going down to the ground. I'm alternating arms. Rachel's got a double arm, bent over back row. It's 60 seconds. If you need to drop weights, you drop weights. But the goal is to keep moving throughout this 60 seconds. We go in 3, 2, and 1. Go. Speaking of discomfort, man, I've started cold plunging every morning, you guys. At 5:30 in the morning, I jump in my cold plunge, and I have found that 1 minute and 30 seconds is the magic number for me. I am so uncomfortable for 1 minute and 30 seconds. But if I can push through that threshold, man, it just gets so much easier. I can sit in that cold plunge and I feel so much better. You have to find your threshold of discomfort and push through it. For me, in a workout, it's 10 minutes. In a run, it's the first mile. You gotta find it. You gotta push through it. Come on. You gotta keep pushing right here. You got 20 seconds left. Keep pushing. Drop those weights if you need to. Double up the rows if you can. Come on, keep pushing. That is what you're here for. You are here to get stronger. You're here to get better. For 10, 9, 8. You got this. 7, 6, 5, 4, 3, 2, 1. There you go. Nice work. Noodle arms. Yeah. Two moves down. Noodle arms. Okay. Give the back a break. We're gonna go to biceps. Fifteen count, bicep curls. Five, halfway up. Five, all the way up, halfway down. Five, full range. Palms are gonna face out or face me the entire time. We're gonna do that for two sets. Third set, just 60 seconds of all out curls, palms out. Are you ready, Rach? I don't know. Yes. Yes, I will be. Biceps are naturally a little bit fatigued right now. They were engaged in those rows, right? They were engaged in those pull ups. Gonna do my best. Forget the rest. 15 count. 5, half 5, half 5. Full range we go. Let's go. Palms out, shoulders down and back in three, two. Let's go. So I'm going halfway up, all the way down, halfway up, all the way down. That's three. Nice. That's four. Now you're gonna hold it halfway, switch directions. Hold it here. Go all the way up, halfway down for five. Four. Nice. Three, two, one. Take it all the way down, all the way up for five. Nice work. Four. I mean, there's only so many ways you can do bicep curls. So this makes it more engaging. Three, two, one. Back to half curls for three. Two. Recover. Yeah. Feel the fire. Feel the grip strength, the forearms. Oh, yeah, that grip rip. Okay, guys, back on it. Same move. We're start with those half curls, see if we can get through it, the whole complex. 5, up 5, half 5. Full range. Palms stay facing out the whole time. Grab your weights. You're there in three, two. Let's go. Five half curls. I want the elbows off the body and in line with the body or slightly in front of the body. Come on. That's four. Next one, you hold halfway, switch directly directions. All the way up, halfway down, all the way up, halfway down. Three more just like this. Three. Nice work. Two. We go full range. One. Take it all the way down, all the way up. I think I asked this in every video, but is Rachel smiling, you guys? Because I am not smiling. Three. Come on. Four. Come on. Five. Back to half curls for four. Four, three, two. Recover. Ready for that 60 second strip set. It's just palms down, all the way up, all the way down the entire time. Oh, my goodness. Take a picture because I feel so pumped up. Like biceps have never felt so big. Those 10 pounds are gonna come close and I think they're never gonna feel so heavy when I drop and pick them up. Okay, grab your weights. 60 seconds. All the way down, all the way up. Palms stay out the entire time. Your timer starts in three, two. Let's go. So it's all the way up, all the way down. Inhale down, exhale, curl. Inhale down, exhale, curl. This is when you just gotta close your eyes, you gotta grit your teeth. It's the strip set, right? Strip sets are so stinking. Effective for getting that muscle to fatigue in a short amount of time. Okay. I love them for this. If you want to build hydro, I can't speak today. Rachel, do you want to build muscle in a short amount of time? Strip sets, baby. Oh, come on. You're 30 down, 30 to go. Everything is shaking. I got five more in me. Five. Come on. I'm dropping the weights in. Four. Sometimes it helps to set that marker. Three. Don't drop them yet. Come on. Two. Oh, I'm shaking up. Shaking. One. Now I'm gonna drop. Switch. Nice work. Keep going, guys. Here we go. Up. Come on, finish it out. Oh, yeah, those ten pounds. Come on. Ten more seconds. Crank it out, crank it out. Finish it. This is the clip that should be the COVID Image me just dying with 10 pound weights. Three, two, one. Noodle arms. Yeah. And you get to do biceps again, right? You get to. You get to get to do biceps again. This time we're going to go hammer curl. So palm is going to face in, palm is going to face in. Standard hammer curl. Switch to alternating when you need to. Standard hammer curl, Palm is facing in. 40 seconds. Two sets. Third set, you're just gonna alternate them and crank it out. You ready? Grab your weights. 40 seconds of hammer curls. Palms face in this time. Palms face in. Slight switch of the grip. We go in three, two. Let's go. Curl all the way up, all the way down. Bicep is a two headed muscle. Hammer curl is hitting a little bit more of the long head with the palms face in. Okay. Palms out is hitting a little bit more of the short head. Working both heads today, taking that bicep to fatigue and failure is what we're doing today. This is a humbling workout, let me tell you. Why are biceps so hard to get stronger too? Like, I feel like I'VE been stuck at £15 for forever. Yeah. I really find myself it's easier to go up when I go to that unilateral. Yeah. One at a time. 10 seconds left is where I can find those strength gains. And increasing my weight is when I go one at a time. 5, 4, 3, 2. And recover. Set them down. Rest for 20. Back in for 40 seconds. Back in for 40 seconds. You are crushing it, team. We are getting stronger. If you don't feel yourself, this is the workout where I'm like, I genuinely feel the muscle gains happening now. Genuinely feel it happening. All right, five seconds. Back to hammer curls in three, two. Let's go. I know sometimes these are, like, not the funnest workouts. They're, like, not no repeat. There's not a bunch of new moves in them. We're not moving super fast. 30, 10. Switching moves every time. Doing this strict set back to back can be a little bit less fun. But honestly, as a trainer, these are the workouts I love because I'm like, they're getting results. If you love no repeat workouts. Oh, I'm not gonna lie. We do them. But I cringe sometime because I'm like. I like a good no repeat when I'm not motivated, feeling a little sore, and I just want to move. But if I want results and I want true strength gains, it's right here. You got to put in the work, you got to put in the reps. You got to repeat the sets. You got to do the basic moves. This is it, guys, for three, two. And recover. Nice work. Now we go strip sets. I'm going to alternate them. You're just ripping out hammer curls for 60 seconds, alternating those arms. Drop the weights when you need to set that goal in your head. Don't be weak. Don't drop before you need to stay strong. All right, Come on. Grab your weights. Challenge yourself. 60 seconds. We go in three, two. Let's go. Come on, curl. Try to keep those dumbbells in constant motion during this strip set. As soon as that other one lowers, the other one starts to come up. Just try to keep those dumbbells in constant motion. Right here. 60 seconds. Burning out those biceps. Yep. Grit your teeth, squint your eyes. Come on. Strip. Sets have the ability to push you on beyond your perceived limits. This is meant to push you beyond your perceived limits. Right here. Come on. What is your limit? Push past it. Push past that mental block. Yes, you can. That one positive word. That one positive word is going to keep you moving. Right here. Here don't quit. Not yet. Not now. Keep curling. 20 seconds. Yes, you can. Holy banana. Let's go, team. Come on. Rip out those curls. 10 seconds. You got this. You got this. Stay with it. Come on. Final five. Let's go. Five, four, three, two, one. Lindsey noodle arms. We say this every arm day, but it's like, not a hair wash day. No. I can't even imagine. No, no. Can't lift my arms. There will be a ball cap or greasy hair, one or the other. Okay, that is your bicep set. We are on to circuit three. It's your final set, guys. One back exercise. One bicep exercise. So one of each. We're going to start with the back, give the biceps a break. Both are going to be a wide, so a slight angle variation, so you might have to go lighter. I'm going to be using my 15 pound. I'm doing a wide bird dog row. Bird dog is just optional. Rachel's gonna take it from the ground. Wide row means my elbow comes up towards my side, right? Comes out to the side. It's a wide row. You might have to go a little bit lighter. We're gonna hit more of the upper back with this move. More of the upper back, wide row, single arm. Once on the right, once on the left, and we'll double it up. Adding the bird dog is just adding a little bit more core engagement. Core challenge. We go in 3, 2. Let's go. 40 seconds of the wide row. Nice. You can set the dumbbell down in between sets. You can almost take it back across the body. A nice little reset turn on that core lift. Lower with control. Right? I want that lift squeeze, and I want the lower with control. Lift, squeeze. Lower with control. I'll be totally honest. Wide rows are not something I do enough of. So this is a challenging exercise for me, but a great back exercise to target your upper back. Even getting a little bit of shoulder in there on this. Nice work, guys. Awesome job. You're in the final. 5, 4, 3, 2, and 1. You're going to switch arms. Same thing. Other arm, same thing. Other arm. Nice work, little bird dog. Legs are shaking. Here we go. Feeling those hammies from yesterday. Just sitting in this stance. Okay, Grab that weight. Other arm. 40 seconds. We go in five. Set yourself up. You're on in three, two. Wide back row. Here we go. Pull. Lower with control. Pull. Is this a new move for us? You know, I don't know. Have we done this before? I don't know if we've done the wide row. Here. I feel like we might have done something in, like, one of my pregnancies back workouts like this. Because I'm on the tabletop like you. Yeah, but. Yeah, I don't know if we've done the wide row. This might be a new move. I don't know. We could sound the horn. There's not a lot of new moves in this program, so we'll take them when we can get them. Nice work, guys. What would it look like If I said 10 more seconds here? Come on. 10 more seconds in the wide back row. You got this. Stay strong for 5, 4, 3, 2. And recover. Strip set. You're taking two weights. You're hinging over wide. If you need to alternate them, you alternate them. That's okay. 60 seconds, wide rows. Here we go. Try to keep those dumbbells moving, right. The goal, the strip set. Grab your weights. Bend over wide row in three, two. Let's go. Wide row. Nice. Lower with control. Exhale, pull. Inhale, lower. Exhale, pull. Whoo. Wide row is hard. Come on. Try and relax your neck. Keep your shoulder blades down. Find that gaze in front of you. Feeling that upper back. Come on, Lindsay. Keep pulling. Nice work, team. You got this. Stay with it. 60 seconds. Feels so long. Feels so long. I gotta drop my weights and switch. Come on, come on. You got 20 more. 20 seconds left. Let's go. Stay with it, team. Nice work. Final 10. Final 10. Let's go. Finish it. Yes, you can. Final 5, 4, 3, 2. And recover. Whoa. Way to go, Lynn. You know, when we do some of our workouts in previous programs, we're trying to get a lot in. So we've done 30 seconds on, 10 seconds off. People are like, we need longer sets. This 60 second set is for you. So I don't want to hear any complaining in the comments, right? 60 seconds is a long time to strength train. It's hard. Last move. Wide bicep curl. Your biceps aren't total noodles, they're about to be. Okay, wide curl, wide curl. Right there. Okay, I'm gonna do it. Do it again and then strip set it. That's it, guys. It's this and all out. Hiit. Cardio. It's this and hit cardio. Let's finish it. Palms are gonna face out. Wide curl. Do my best here. Gonna feel hard. We go in three, two. Let's go. Wide curl Up. Lower with control. Down, exhale, up. Inhale, down wide, girl. Now here's where you can lock your elbows in at your sides during the wide curl, right? You can Lock those elbows in at the side. Slight grip change again. Don't let those elbows or those shoulders creep up into the ears. Think nice long neck, neutral spine. Take the tension out of your neck and put the work into your biceps. Right there. Inhale down, lengthen, exhale, squeeze, contract that bicep. That's such a good reminder. I feel like we hear all the time your traps creeping up during things like this. Yep. You want nice long neck. Take the tension out of the neck and put it into the biceps for 4, 3, 2, and recover. Rest, resting. 20 seconds feels really good. I could use a longer break on these ones. These like, strict strength workouts. 20 seconds is like not that much rest when you're really trying to increase your weights and get after that aggressively with the weight. All right, here we go. But you're back on. We're gonna keep that muscle fatigue happening. You go in three, two. Let's go. Wide curls for 40 more seconds. Come on. This is our compromise, right? Because we don't. If we're doing a 20 or 30 minute workout, we can't be resting for three minutes between exercises. We just don't have time for that. No, you people want quick and effective workouts that just really take you to fatigue. We. I will tell you what. We try to make the most bang of your buck. Like, I'm never wasting a minute of yours. I'm always thinking I gotta alternate how I can fit the most work into a short amount of time. Right. I want. I know your time is valuable and I appreciate that you are giving us your time. 10 more seconds here. So we try to utilize it to your max capacity for 5, 4, 3, 2 and 1. There you go. Yeah. Forearms are just like on fire. Biceps are on fire. All right, we're gonna do our best strip set it. You got 60 seconds. If you, you need to alternate those wide ones, you take them alternating. Try and stick with these 15s. As long as these noodle arms. You just go like this. They just feel so noodley. Okay, here we go. In between circuits like this. By the way, I like, say, like, if you're trying to get your steps in. Oh, yeah. When people say 10,000 steps is impossible. Look, you just got like 20 steps right here. Just do a little dance in between your weights. If you're nervous before just doing a little, do a little dance between your strength sets. That's what I do to get my steps and I do a little dance between my strength sets. All right. Six sixty seconds. That was me. That was me. Procrastinating Three, two, one. I'm a common procrastinator of hard things, but you just gotta face the hard. You gotta dig in, you gotta do it. It's 60 seconds. You can do anything for 60 seconds today. Come on. Also, you already made it to day nine, right? You've done so much good work already. Oh, so much good work. Stretch, final stretch. That's right, baby. I love that perspective, Rachel. That is so sinking true. 10 pounds are about to feel so heavy in these final curls. Come on, Lindsay. Come on. I don't know what's going to fatigue faster is like my grip, my forearm or my biceps. Come on, just keep curling, just keep curling. Right here. You got this. You're in it, guys. You're in it. Holy bananas. Come on. Just keep going, just keep going. Just keep swimming. Just keep swimming. Oh, no. We're singing. That's when you really know. Final, final 10, finish. You should not have another curl in you after this. Yes. Four, three, two, one. Wow. Biceps never felt. Yeah. So hard. All right, grab a sip of water. And this is always the clip. You see, with our little 10 pound weights. And people are like, okay. You don't know how hard it is. There was a lot of work put in before that. Okay, guys, here we go. You're in it. And it's two minutes left. It's two minutes all out. Hit. You got two moves. 30 seconds. 30 seconds. 30 seconds, 30 seconds. Okay, it's all standing. All standing. Lateral. Heisman. Chop, chop, drive. Chop, chop, drive. Chop, chop, drive. 30 seconds there in the lateral. And then it's a squat jack. Nice and loaded. So I go narrow, wide, narrow, wide, narrow, wide. Rachel's got taps. That's your modification? Yeah, I know your legs are tired from yesterday, so are mine. We're gonna do it together. Here we go. Giant step right. 30 seconds. Chop, chop, drive. Heisman runner to your left in three, two. Let's go. Chop, chop, drive. Chop, chop, drive. Come on. 30 seconds to raise your heart rate. Day nine, you didn't come this far to not finish strong. Let's finish this program strong together, guys. Come on, let's do this, team. Yes. Nice work. Come on. 10 more seconds in your Heisman loaded squat jacks. Narrow wide taps with Rachel. 3, 2, 1. Here we go. Narrow, wide, narrow, wide. Come on. 30 seconds here. 30 seconds. Burn it out, guys. Burn it out. Come on, push yourself today. This is polarized hiit training. It's just two minutes. I need an all out effort. Let's go. Whoo. 10 seconds back to Heisman runners legs are feeling it from yesterday. Three, two. Yeah. This is where we just start breathing. Come on. Just keep moving. Yes, you can. Yes, you can. Just keep saying that in your head. I can do this. I'm getting stronger. 1% better right here. 10 more seconds. Loaded, Jacks for the final time. It's coming. Three, two, one. Come on. Last time. Last 30. Let's go. It feels hard. So hard. 10. 9, 8. You got this. 7. Stay with it. 6. 5. 4. 3, 2, 1. Way to go. Yeah. You did it. Way to go. Are you proud? So proud. So glad it's over. If I'm honest. Always feels good to be on the other side. Water stretch. Yeah. We did it, team. I know about you, but my forearms are like feisty. Hand out, fingertips back. Just breathe. Fingertips down. Nice little pull back. Nice little pull down. Nice. Roll up both wrists. Same thing. Other side, fingertips back. Take a nice stretch here. So proud of you. Way to show up and put in the work. Fingertips down. You are so awesome. It's not going to get easier, but I promise you're going to get stronger. Now roll them out. All right. You know how on chest day we come back to the wall and we do this stretch. Now when you take your palm down here behind you, step out. Now you're doing this stretch. You're just opening up the chest. Shoulder a little bit more on the latter. Nice. The palm is down. Nice. Now both hands go up. Head drops through. Stretch through those lats. That should feel good. Head should be dropping through your arms. Nice work, guys. We did it. Same thing. Hand is down and just step through. Same leg is stepping through as the arm that's down and back. Opening up the chest, opening up the shoulders. Pulling back on that scapular retraction. I'm so proud of you for showing up today. Clap those wings. Clap those wings. You absolutely, absolutely crushed it. I hope you are so proud of yourself for doing today's workout. Way to go, Rachel. Proud of you. Proud of you. You got one more day, baby. In overload 30. We'll see you back on the mat for day 10. Full body 10 tomorrow. Awesome job, crushing arm day. If you loved it, hit subscribe to my YouTube channel. I've queued up day 10, your final workout right here. Find this entire two week strength challenge in this playlist right here. Have a great day.