Shred Day 8: 35-Minute Push Workout (Chest + Shoulders + Triceps)

Hi, I'm Lindsey Baumgren, fitness trainer and I'm excited to partner with now on this exclusive workout for you. We are bringing you a 30 minute upper body push workout. That means we're hitting the chest, the shoulders and the triceps today. And I have the awesome Rachel with me. Hi. Rachel's going to be offering low impact modifications because we're going to be partnering strength exercises with cardio tabata moves. So if you want low impact, go ahead, follow Rachel. You, you get to decide. It's your workout and all you need today is some dumbbells. We have anywhere from 20 down to 10 pounds. If you have a couple sets to toggle between, that is awesome. Here's what your workout looks like today. You have three circuits, each circuit dedicated to a muscle group. Chest, shoulders and triceps. Those are the three muscles we're focusing on. They all work together. For pushing movements, you're going to do two exercises per circuit that are strength focused. You're going to do them for 40 seconds of work, 20 seconds of rest, repeat it times two and then we go into a cardio tabata. Two moves, 20 seconds on, 10 seconds off. You repeat it times three sets. And that's going to raise your heart rate in between the strength moves. Are you ready to knock it out? I'm so ready. Let's go. I know this is one of Rachel's favorite. I love this format. So we are excited to knock it out with you today. Let's get ourselves started and nice and warm with a good warm up. And then we'll grab those dumbbells and jump into this 30 minute upper body workout. Are you ready? Let's go. All right, feet are stacked underneath my hips. I'm going to go for a big inhale. Reach up nice and tall. Exhale, baby back bend. Just pull those elbows down towards your hip pockets. Nice. From here, take the palms of your hand and plant them on your low back. So I'll turn to the side. You can see you're just going to gently roll the shoulder blades down and back as you press into your low back. Just opening up those chest and shoulders, which we are going to work today. Nice work. From here, go ahead, just take a couple arm flaps. Nice. One more big inhale. Reach up nice and tall this time. Exhale forward fold. Can you reach those fingertips for the toes? From here, you're going to drop your hips into a low lazy squat. Nice. You can wobble side to side a little bit. Shake it out. Take your right hand, plant it on the ground. Keep your heels connected and go ahead and rotate. Left fingers towards the ceiling. Gaze follows fingertips. Awesome. Hold here for 3, 2, 1. Let's switch it out. Left arm down, right arm up. Gaze follows fingertips. Little thoracic spine rotation. Hold it here for 3, 2, 1. Get a couple cracks out. That's what I felt. Nice work. From here, you're actually going to go right down to a tabletop position. Quadruped on all fours. Drop the belly, lift the chin. Nice little cat cow stretch here. And then reverse it. Pull that spine up towards the ceiling as you gaze down at your belly. Nice. From here, let's go ahead. Find a nice neutral spine. Okay, we're going to talk about that neutral spine the whole time. And you're going to go ahead and step yourself back into a high plank. Option is always to drop to the knees or toes during plank. You get to decide what works best for you. Shoulders are stacked over wrist. Core is nice and tight. From here, let's go. Shoulder taps, opposite hand, opposite shoulder. Tap it up for eight, seven, six. You got it. Five, four, three, two and one. Let's go. Two. Push ups. Down, hook down, up. Go ahead, push up and back down Dog pedal out those feet. Nice big inhale. Press the chest towards the thighs. Big exhale. Let's go ahead and rotate. Down dog, high plank. Down dog, high plank. Warming up the shoulders, the chest, the core and getting a little stretch through that lower body. Two more. Nice. Last one. Down dog high plank. Let's go, mountain climbers. Slower, fast. Pull those knees towards your chest for eight, seven, six. You got it. Five, four, three, two, one. Step the right foot outside the right hand. Easy twist. Right fingertips, go up. Option to reach around for a half rep. Really open up that chest and shoulders. Nice hold here. Dropping the hips down to the ground. Opening them up. Replant, step back, Give me a push up in between. 1. Push up. Nice. Left foot goes outside left hand, easy twist left fingertips up towards the ceiling. Option, Stay here. Option. Wrap around for that half wrap. Nice work. From here, you're going to replant. Find that high plank. We go slow burpee stepping. So I step the right foot, the left foot. Stand up, take it down. Step back. Switch that lead foot. So I go left, then right. Stand up, take it down, step back. We're going to do one more each way. Right then left. Take it up, take it down. Finish this one right here. Go left, then right. Come all the way up. Let's jack it out. Jacks option high impact. You're Here, Option low impact with Rachel, you can tap it or jack it for eight, seven, six. You got it. Five, four, three, two, one. Take it down. Let's just do a nice little pivot twist. Get those back cracks up. We'll pivot, twist, pivot, twist. Nice. Nice. Brace that core. Get those back cracks up for four. 3, 2, 1. How you feel, Rachel? Good. Ready to move? Let's go. She's ready to move. I'm ready to move. Let's go ahead, grab a quick sip of water and we're jumping in to this 30 minute upper body push workout. We're gonna hit the chest first. Chest. You have two upper body chest exercises, a chest press and a chest fly. First exercise hits both arms. Second exercise, we're going to isolate unilaterally, one arm at a time. Rachel's going to go to the ground, show you how you can do it. From there, I'm going to take it to stability ball. If you have a stability ball or a bench, you can go ahead and use that. I'm going to start with my heavy £20. Knock it out right away. We're going to go down to our backside. Rachel's on her back. I'm on the stability ball. Neck and shoulders are supported. We're going to go single, single, double. So I go right arm, then left arm, then both together. Right, left, both. That's where we go. So take those dumbbells right at your side. Constant tension on that chest. 40 seconds of chest press. We start right, left, then both in three and two. Let's go, let's go. So press right, press left. Now both together. Big push up. Nice. Control it down. Press right, press left, then both together. This, this is upper body strength training right here. Hitting the chest. The pecs, shoulders are also involved. Right, single, single, double. Constant tension on those arms. If you're with Rachel on the ground, trying not to let the arm that is down rest on the mat. Keep constant tension on that chest at all times. Chest is turned on right here. You got it. 40 seconds of work. You're in the final 10. Those weights should start to feel heavy here. That means you're working for it. You got it. Finish. 4, 3, 2, and 1. Nice work. I'm going to take my 20s down. I'm going to reach for 5, 15. You're going to go into a single arm chest fly. So let's start dumbbell in the right hand just on the right side. You're on 22nd rest. Right now you're going to open to a chest fly. But it's just on the right arm. Stability and core. Let's go in 3, 2, 1. So maybe you can go a little heavier than you normally would with a chest fly. You got a soft bend in the elbow, right? Exhale, pulls that dumbbell back overhead. Inhale, lower, exhale, pull. You're going to feel the core turn on. You're hitting just one side at a time. We're really going to burn out the right arm. You're going to do left arm next time. Maybe you can go a little heavier because you're focusing on one side, but also you're going to feel that core turn on. Really? We should call this upper body push with abs, right? You got it. Using a stability ball or bench, you're going to get a little bit greater range of motion. Nice little stretch at the bottom. Awesome. Keep going. You're in the final Five, four, three, two and one. Recover. Nice work. I'll set that off to the side. We're gonna stay right here. 20 seconds to rest and recover. Back to single, single, double on the chest press. Single, single, double on the chest press. Nice. Are you ready, Rachel? I'm ready. We're flying. We are flying. Grab those dumbbells. We're on in five. Here we go. Let's go. Three, two. Let's go, let's go. Push right, then left, then both together. Nice. Go heavy here. Chest press. Chest is the largest of the chest, shoulder, tricep complex, second largest muscle group in your upper body behind your back. Nice big muscle group here. Get after it. Chest is also one of the most commonly under trained muscle groups in women. Not today. Not today. Woo. These twenties are starting to feel heavy. Let me tell you, these back to back chest exercises superset it together. It is one way to burn it out. You got 10 seconds. That's when those weights should feel heavy. If you're not there yet, you got to grab some heavier dumbbells for me. You're in the final five, four, three, two and one. Nice. I'm going to go 20s down. I'm going to rest and then I'm going to pick up that 15 single arm chest fly. We're going to go right here on the left arm. Knock it out, you guys. This is it for chest and then you are up for a cardio tabata. Cardio tabata. We're going to shake things up. It's going to feel really good. Rachel, grab your weights. We go push it overhead in three, two. Let's go. You got that single arm chest fly. Nice soft bend in the elbow, inhale, down, exhale, pull that weight back, that single arm chest fly. If you need to. You could always put that other hand on the bench. If you're on a bench beside you, give that core a little extra support right here. Focusing just on one side of the body. Do you feel how active your core is turned on right here? I was just going to say I like almost putting a hand on my abs to feel. Feel it like. Yeah, that's a great idea. Right? You can feel that core. Really feel that core every time you exhale. Today is an opportunity to work your core. You're in the final 10 seconds. Let's go here. Then we get to drop those dumbbells and shake it out with a cardio tabata. Come on. You got 5, 4, 3, 2. Can you give me one more? I think you can. There it is. Nice work. I'm gonna give you the pregnancy roll up. I'm about 16 weeks pregnant, so I got a little pregnancy roll off to the side. Get my stability ball off to the side and take those heavy weights, set them out of the way. We are going to move on to a cardio tabata. You have two moves. They are meant to raise your heart rate. You're going to do them for 20 seconds of work followed by 10 seconds of rest. You have a push up. I know we just did chest. You have one pushup. Two mountain climbers. It looks like this. I'm going to do one pushup, climb, climb. You can always drop to the knees. You can take the push up up to an incline. From there. You're going to come up, you're going to grab one dumbbell. You're going to give me a lateral hop or shuffle hop, pivot press. Lateral hop, pivot, press, hop, pivot press. Ok. You can always do that without a dumbbell. You don't have to add the dumbbell, of course. That's just going to increase the intensity. Are you ready, Rachel? Let's go. I need a quick sip. Get it. We go. Cardio Tabata. 20 seconds of work. 10 seconds of rest. Three cycles through it, let's get sweaty and raise that heart rate. One push up. Two climbers, set yourself up for a push up position. One push up. Two climbers. 20 seconds. Starts in three, two. Let's go, let's go. One push up, climb, climb. Come on. One push up, climb, climb. You got this. Yes, you can. Push up, climb, climb. It's only 20 seconds and believe it or not, you're halfway. 10 seconds. Come on. Yes, you can one push up. Two climbers staying with me right here. You got five, four, three, two and one. Rest for 10. Bring it on up. Grab that dumbbell if you want it. Take a giant step to your left. Lateral hop, right pivot, push in three, two. Let's go, let's go. Lateral hop, pivot, push. Lateral hop, pivot, push. Taking you back to high school basketball practice. Right here. Now. Nice. Weight is optional. Toes and hips follow each other, right? We go to the right. Toes and hips to the left. Come on. Right here. Raising that heart rate. 4, 3, 2 and 1. Rest for 10. Right back into it. One pushup, two climbers. One pushup, two climbers. Woo. We're there in three. Come on. Two. Let's roll. Push up. Climb, climb. Come on. You can always drop to the knees. You can always take those hands up to an incline, place them on a chair or bench. Got the crazy hair whipping all over the place. Getting after it. Let's go. Right here. You got 4, 3, 2 and you're up. Nice work. 10 seconds. It goes fast. Grab that weight. Giant step to your right. Push left in three, two. Let's go. Lateral hop, push, hop, push. Come on, Hopper. Shuffle, little push and pass. Chest, shoulders, triceps, hips, core, cardio. You're getting it all. 10 seconds. Come on, team. Right here, right here. Let's go. Stay with it. Stay with it. 5, 4, 3, 2 and 1. Recover. 10 seconds. You got one more time. Third set's the best set. Yes. Last one. Let's go. Push ups in three. Into. Let's go. Push up. Whoo. Climb, climb. Gotta drop to those knees form. Heart rate gets so high so fast with this baby bump. Come on. You do your best, you forget the rest. It's your final cardio circuit. You got five. Let's go. Finish it. Three, two and one. You're up. Nice work. Grab the dumbbell. For the final set, take a giant step to your left. Push right in 3, 2, 1. That 10 seconds is like non existent enough to just get you to transition between moves. Come on, you're working for that recovery. It comes after this water break. Then we move on to shoulders. That's where we go. You got it. Finish strong. 5, 4, 3, 2 and 1. Nice work. Dumbbells down. Grab some water. Water up. Circuit one in the books. Circuit two. Shoulders. Two strength exercises. 40 seconds of work. 20 seconds of rest. We're going to start with a lat raise right here. Going to the side. If you have lighter weights, double them up. I'm going to go my 15s and alternate side to side. You decide. Alternate or double them up. We're going to go lateral raise on the first set. We'll go front raise on the second set, and then you'll go down for a kneeling shoulder press. Are you ready, Rachel? Let's go. Shoulders down and back. Big inhale, big exhale, lateral raise. Double them up or alternate? I'm going to alternate. We go in three, two. Let's go. So fly right up to shoulder height. Lower with control. Right up to shoulder height. Think about almost going at a 45 degree angle instead of going straight out. Bring that dumbbell slightly in front. A little 45 degree turn on that core. Actively think about spreading that floor apart underneath you. Engage the core lower with control. A lot of times you can get those weights up, and then you just let them fall back to your sides. It's that slow, controlled movement on the way down. That's where the muscle building happens. It's called the eccentric portion of the movement. You got it. Come on. Stay in it. One at a time. Yes, you can. Weight should start to feel heavy because you're in the final. Five seconds right here. Finish it. Four, three, two. I gotta double it up for evenness. There you go. All right, here we go. I'm gonna go down to one dumbbell. You're gonna kneel. Let's go. Right leg in front and left knee on the ground. Left toes tucked under you, Right knee straight out in front of your hip. Single arm Arnold press on the left. You're gonna punch overhead. Bring it back down in front of your face. Okay, that's where we go. You got three, two. Let's go. Palm starts facing me, rotates up overhead. Bring it down with control. Right there. I'm in that half kneeling position. Why? Totally removing my legs from the equation. Do you ever notice when you shoulder press, you get that nice little push from the lower body? We're taking it out and we're isolating again. First move, we hit both sides of the body. Second move, we're isolating one side of the body. That means maybe you can go a little bit heavier than you normally would for a shoulder press. Also means the core is turned on right. Also means we're really going to burn out that right. Our left arm. Whoa. Do you feel it? Come on. You got five seconds. Finish it, guys. Finish it. Four, three, two. And you're out. Nice. Back to front raises. 20 seconds rest. Now we're going to go. Front raises again. I'm going to alternate with my 15s. If you've got lighter weights, double them up. Go for two at a time. You get to decide your workout. Front raise. Getting after those shoulders right here. Shoulders down and back. We go in five. I'm going to start on that right arm in three, two. Let's go. Just lifting right up to shoulder height again. Lower with control. Palms are facing me. Nice. Core is engaged every time I exhale today. Active chance to work that core. Should really call it upper body push. And abs. Nice. We say this all the time, but abs are in every workout we do. Especially when you hit those unilateral moves, those single sided exercises, hitting one side of the body at a time. Hello, abs and core. It is there. Hello, shoulders. They are there. Come on. Yes, you can. Right here. You got 10 seconds. Close those eyes. Do whatever you got to do. Keep pushing. You got this final 5, 4, 3, 2. Gotta double it up again. There we go for the big finish. Nice. Down to one dumbbell this time. Left knee is out, right knee is kneeling. Come down to that kneeling position. Toes are tucked under on that right leg again that Arnold press just on the right arm. Nice. I'm going to let those dumbbells go. Shake it out. We go in five, guys. We go in five. Pick it up. Three, two. Let's go. Arnold press. You're getting that nice rotation. Rarely do you ever press straight overhead without rotating through that shoulder joint. That's why we're mimicking it right here. You can move at your pace, your tempo. Whatever weight you have, you go at that pace. Got a 15. That's gonna challenge me today. So I'm gonna stick with a pace I can maintain for all 40 seconds without having to stop and take a break. Boulder shoulders. Do you feel them, Rachel? I was just gonna say I feel like normally I'm like, oh, I don't use my legs that much in shoulder exercises. And then we come down to the ground like this and without my legs. I feel it. Oh, yeah, it is there. Come on. You're in the final. 5, 4, 3, 2. And recover. Nice work, guys. Dumbbells are down. We're going to cardio Tabata. Grab a quick sip if you want it. Two exercises, 20 seconds on, 10 seconds off running. Use a dumbbell for the first one, actually. Squat jack, squat press. Squat jack, squat press. So it looks like this. Squat jack press jack squat jack press jack. Rachel's got the low impact version for you. And then you're going to go right into just setting that dumbbell on off to the side and giving me burpees any way you want them. You can go chest to floor. I'm obviously not going to do that. You can walk it, you can jump it. I'm just going to give you a high plank, burpee option to jump at the top. You decide. Your 20 seconds. Yes. You ready, Rachel? Let's go. Let's get it. Three rounds. Squat Jack, press Jack. Squat jack, press Jack. Dumbbell is optional. We go there. 20 seconds in three, two. Let's go. Let's go. Squat Jack, push Jack. Squat Jack, push Jack. That dumbbell is optional. That jump is optional. You decide. It's your 20 seconds. Just keep moving. Come on. You're halfway already, guys. Halfway. You got 10 seconds left. Let's go. Let's go. Come on. We're really gonna raise that heart right here in this round. Finish it. 3, 2, and 1. Dumbbell. Off to the side. Recover for 10 burpees any way you want them. I'm giving you a good old plank to a burpee in three, two. Let's go. Let's go. Come on. Can jump at the top if it feels good for you today, you got it. You could always place those hands on a bench or chair at an incline. You got this. Yes, you can. Just keep moving. Come on. Nice work, team. You're in the final. 5, 4, 3, 2, and 1. Whoo. Recover. Squat Jack, press Jack. Squat Jack, press Jack. Whoo. We're there in three and two and one. Squat Jack, push Jack. Come on. It's only 20 seconds. Only 20 seconds. Fast and furious. Let's go. Move it, move it. Come on. Strength and cardio. Favorite kind of workout. Right here. Five, four, three, two. Recovery. Burpees. Burpees. Catch your breath. Ready? Three, two, burpees. Come on. Jump at the top is optional. Totally up to you. Come on, Come on. Just keep moving. Yes, you can. Second set. Halfway. Ten seconds. Come on, Come on. Let's go. Five, four, three, two, and one. Way to go, Liz. Okay, guys, last set. Third set. Squat jack, press Jack and burpees. Let's finish it, Rage. Three, two, let's go. Squat Jack, push Jack. Come on. Third set, two exercises and you get a water break before we punch out circuit number three. You got this. Yes, you can. Just keep moving right here. Four, three, two. Recover. Whoo. Breathe it in. You ready for the burpees? One more. One more time. One more time on the burpee. She says three, two, go. Come on. Finish it. Finish it. You are so stinking strong right here. Let's go, team. What would it look like If I said 10 more seconds of burpees. Come on, push through for five, four, three, two. You're out. Nice work. Way to go. That'll raise your heart rate. That was a cardio tabata circuit. Let's go. Water break. Grab some water, let the heart rate come down. One more circuit for you guys. One more. It is the last of our upper body Push. We hit the chest, we hit the shoulders. Now what do we got, Rach? Triceps, baby. Triceps, baby triceps. Skull crushers. Bring that stability ball bench back. Nice. Rachel, sharing a 10 pound deadlock with me. Move number two is a tough single arm tricep exercise. All right, you guys, we're gonna go skull crushers. I'm gonna use my 15s. Then we got a single arm. Remember, we do double arm, then single arm. That's what. Oh, I don't want the 10 and 15. That'd be awkward, right? Thank you. Nice. Skull crushers. 40 seconds of work, 20 seconds of rest. Roll down to your backside. Get yourself situated. Dumbbells are going to shoot straight overhead, bending just at the elbow joint. Bend, extend. 40 seconds of skull crushers. In three, two, let's roll. Here we go. Bend, extend. Let the heart rate come down. Catch the breath. Nice. This is where you start to feel that sweat start to pour, right? Big inhale down. Exhale. Push overhead, lowering those dumbbells just to the sides of the temples. Nice. That's why they call it a skull crusher, right? Learn them right down to your skull, sides of the temples. Just bending at that elbow joint. Exhale. Pushes those dumbbells straight back overhead. Really trying to isolate and focus on the back, the arm. Right here, your triceps. You got it. One rep at a time, guys. One rep at a time. You're in the final eight seconds. Come on, keep pushing. Right here. You got five, four, three, two and one. You're going to come up to a standing position for move number two. I'm going to use my ten pound a little bit lighter. We'll start dumbbell just on the right hand. Dumbbell on the right hand. It is a single arm overhead tricep. So I'm going to punch it up. Just bend and extend. Bracing my core. Nice and tight. We go in three, two, let's go. So bend and extend like you would for a double arm. But you're just using one arm, right? That's why we get the lighter dumbbell. Isolating one at a time. Trust me, these back to back exercises, so stinking challenging. Do you feel it already? I'm like oofta. How am I going to make it through? You can always add that other arm, right? You can always just go like this. You can give me the double arm. That's a really great option. If the overhead motion does not feel good for you because of your shoulder joint, you can always take this to a bent over kickback. That is another great option. Bent over kickback. You got 10 seconds. I know it burns. Come on. You're so stinking strong. Stay with me. Right here. Five, four, three, two and one. Whoo. Holy bananas. Take it down. That is a spicy move. Right? Those single arm exercises, they will get you one more set on the skull crusher. Skull crusher. One more set on the single arm overhead. Yes. Let's finish it team. Finish it together. Skull crushers in five. Get them up. We go in three, two. Let's go back to bend. Extend right here. Bend and extend. Nice controlled movement again. Trying to pick a pace you can stick with for 40 seconds. Not trying to take breaks. Within those 40 seconds you might really feel your right arm fatiguing here. I was just going to say especially after that single sided tricep push. This is a true superset, back to back. Working the same muscle group, back to back intervals, limited rest. Really going to push that muscle to fatigue. That's how we build strength right here guys. 10 seconds. Yes. You can stick in it. Come on. Big strong triceps, back of the arm. Did you know the tricep is a three headed muscle? 3, 2 and 1. If it's a three headed muscle, it actually has the capacity to be bigger than your bicep. Isn't that crazy? Isn't that crazy has the capacity to be bigger than your bicep. That's how big and strong your tricep is. Single arm on the left arm overhead. If you want to go double arm overhead. You got it. Three, two. Let's go again. You're going to feel that core working to stabilize you. Think about keeping your rib cage tucked or your hips tucked under your ribs. Think about spreading that floor apart underneath you. Soft bending the knees. Active lower body just as much as that upper body. Come on guys. This is your last strength move right here. Bring it home. Triceps nice and strong. And then we go cardio tabata for the final time. You got it. Stick with it team. Come on. Yes you can. What would it look like If I said 10 more seconds on the triceps? Close those eyes, grit your teeth. Finish it. Five, four, three. Two and one. Nice work, dumbbells. Come down and off to the side. Go ahead, grab a quick sip. We are moving into our final cardio. Tabata. Two moves. 20 seconds on, 10 seconds off, three sets to close out this 30 minute upper body hiit workout. Yes. Let's go. How do you feel about it, Rach? We're flying. I'm ready to finish it. Ready to finish it? Let me show you your final two moves. You have an army crawl with a jack with each rep. So I start in a high plank, drop to my forearms jack, push back up to high plank jack. Rachel's going to tap, tap instead of jack. You can always take your hands to an incline and then from there we're going to come up for high knees. Single, single, double. We're going to move laterally if you can. So single, single, double, Single, single, double, single, single, double, single, single, double. Those are your final two moves. Aren't you glad you already knocked burpees out of here? You're done with them. This cardio is going to be so easy. Army crawl with a jack. Yes. 20 seconds on, 10 seconds off, three sets to finish it. Let's bring it home, Rachel. Army crawl with a jack. You're there in three, two. Let's go. Drop down to those forearms. Jack it or tap it. Push back up to high plank. Jack or tap. Your pace, your tempo, it's your 20 seconds. Yes. Come on. Cardio and core right here. Upper body's feeling it too. Hello, army crawls. That's a tough move for that upper body after this workout. You got it. 5, 4, 3, 2 and 1. High knees. Take a giant step left. We're going to go right. Single, single, double. Whew. You ready? Let's go. Three, two. Let's go, let's go. Single, single, double, single, single, double, single, single, double. Drive, drive, double one. One, two, one. One, two. Come on. Yeah. Now you got it. Ten seconds, let's go. There you go. Move like that, athlete that you are. Come on. Last three, two, one. Nice work, guys. Two more rounds. Now. You know what you're doing. Do it better. Army crawl Jack in three, two. Let's go, let's go. Take it down. Jack it. Take it up. Jack it. Take it down, jacket. Take it up. Jack it. Take it down, jacket. Take it up. Yes you can. Let's go. Keep moving. 5, 4, 3, 2. Rest for 10. Rest. Woo. Giant step right, we're gonna push left. Single, single, double. In three, two. Let's go, let's go. Single, single, double, single, single Double one. One, two, one. One, two. You got it. Drive those knees up. Yes, you can. 10 seconds. Come on, come on. Right here. Chop, chop, chop, chop. Come on. Three, two, one. Last set. Here's the best set. Army crawl with a jack. Finish it in three, two. Let's go. Let's go. Army crawl. Jacket. Push it up. Jacket. Come on. Last time. You're gonna do it. It's right here. Finish it nice and strong. You got it. Stay in it. Yes, you can. 5, 4, 3, 2, 1. High knees for the final time. Giant step left. We push right in. 3, 2. Let's go, let's go. Single, single, double single. Single, double. Woo. There we go. Now I got it. A mental thing too, right? Right. Mental and physical keeping you engaged. 10 seconds. Finish it right here, right here. Come on. Yes, you can. Five, three, two, one. Nice work, Rach. There you go, Lindsay. Awesome work at home. High fives. Grab a quick sip and we are cooling down and stretching. Nice work, team. That is an efficient upper body push workout. Chest, shoulders, triceps. And we raise your heart rate all in 30 minutes. Let's stretch big. Inhale. Reach up. Nice and tall. Right where we started. Exhale, baby. Back bend. Pull those elbows down. Nice. From here, you're going to take it down to a chest expansion. Knuckles interlace behind the tailbone. Pull away from the tailbone if you can. Nice. Just open up that chest. Roll those shoulders down and back. Awesome job. From here, release hands to the hips. Couple head rolls side to side. Roll out that neck, shoulders. Go for a neck shoulder stretch here. Roll your neck over to your right shoulder. Hold it here. Right hand comes on top. Gentle pull. Left arm drop. Long option. Left arm can reach around middle of the back. Palm faces out. Opening up through the neck, the shoulders. The traps right here. Often when we do shoulder exercises. Chest, triceps. Those shoulders start to creep up towards our ears. Now we're thinking about creating length from ear to shoulder. Hold it here for three, two. Go ahead. Roll that neck side to side. Hold it over to your left shoulder. Left hand comes up and over. Right hand option to drop. Long fingertips. Long option reach behind your back. Palm is out. Little neck trap stretch right here. Creating length from ear to shoulder. Nice work, you guys. So stinking proud of you for joining us during this workout. You absolutely crushed it. Way to go. Awesome job. Let's roll that neck out one more time. Nice. From here, big inhale. Reach up. Exhale. Reach for those toes. It feels good. Nice. Forward fold. Just let it all hang heavy. Shake out all that tension release the tongue from the roof of the mouth. Drop into that low, lazy squat right here. Just side to side pivots. That should feel good. Little waddle, waddle. Awesome. Let's go back to that quadruped cat cow position right here. Think about tucking your spine up towards the ceiling as you pull those shoulder blades apart. And then go ahead, reverse it. Drop the belly, drop the chest. Nice. Just opening it up. Awesome job. We're going to give you an awesome shoulder stretch here. Come back. Find that neutral spine. Kick your right leg out. Right hand goes up towards towards the ceiling. Gaze follows fingertips. Right arm threads so ear and shoulder. Reach that mat if you can. Nice little inner thigh stretch here while you release that shoulder. Just let it roll down into the mat. If you want a little bit of an additional neck stretch, go ahead and take your gaze over to the right so you're looking in the opposite direction of your fingertips now. Nice work. Hold it here for 3, 2, and 1. Come back to that tabletop position. Position. We're going to do the same thing. Other side. Kick that left leg out nice and long. Left fingertips up towards the ceiling. Left arm threads the needle. Left ear and shoulder to the mat. Option to stay here. Option to take your gaze opposite of your fingers gazing over to the left. It's going to enhance that shoulder stretch a little bit. Just mix things up. Always feels good. This feels so good for the inner thighs, the hips, the shoulders, neck. Nice work, you guys. So proud of you. Bring it back to center. We're going to go puppy dog stretch. So knees stay here, hips stay high, hands walk away. So just like you would for child's pose, except your hips are going to stay high as your fingertips reach away. Think about creating length from fingertip to tailbone. This should feel so good. Reach, reach, Reach those fingertips away. Big inhale through the nose. Big open mouth. Exhale. Do that for me one more time. Big inhale through the nose. Big open mouth. Exhale. Awesome job. One final stretch. Walk those hands back. And then you're actually going to flip yourself over into a reverse tabletop. So fingertips are going to face my butt. Legs are bent at 90 degrees. I'm going to push into my heels. Drive those hips up. Just light the neck and shoulders. Just hang heavy. Think about spreading your chest apart as far as you can, reversing or counteracting all that movement we did today. Opening up your chest, your shoulders. This should feel. Feels so good. Hold it here for 3, 2, and 1. Gently take those hips back down. You guys are so awesome. Thanks so much for joining this 30 minute upper body push workout. I hope you loved it. Awesome work and we'd love to sweat with you again. So come back and check out more of the workouts. Have an awesome day.