Stronger 25 Day 7: 25-Minute Chest, Shoulders + Triceps Workout

Hi, I'm Lindsey Baumgren of Nourish Move Love and this is your 25 minute upper body push workout. It's part of our stronger 25 program. If you want the full program hit subscribe to our YouTube channel. All right, we are back with another one of your guys favorite formats. It's upper body push day. That means chest, shoulders, triceps. We are getting after it today. And I have the awesome Rachel. She's going to be joining me and offering modifications throughout today's workout. All you're going to need are some dumbbells. We have anywhere from 10 to 20 pounds, so pick your poison. This is going to be a tough upper body workout. I'm not going to sugarcoat it. It is going to move fast and furious. It's called a dirty 30 format. Okay, so we are doing two circuits. You got three moves per circuit and you're doing each exercise for 30 seconds of work followed by a very short 10 second rest times three sets. And then in between those circuits, we're going to build in some push ups because Rachel's got push up goals and cardio circuit. So we'll raise your heart rate a little bit and get ready. Get ready to do some push ups. Oh. Let's go team. Right? We're gonna get stronger. Stronger 25. We finish every workout stronger than we started. That is the motto today. So let's get ourselves warmed up and we can jump right into this workout. Yes. All right, let's get warm. Let's get warm. Let's just start standing right here. Feet are stacked underneath my hip. I'm just gonna flap those arms. Flap it out. Get ready to get some blood pumping in that upper body. This is what we call dirty 30. I think we're gonna have probably a lot of squinty eyes in this workout. You know, you just, you're just gonna do each rep the best you can. Nice. For three, two and one. Take those arms all the way behind you. Interlace the knuckles, pull them away from your tailbone and just give me a nice chest expansion. From here, take both hands over to your right hip. Gaze over your left shoulder. Think about dropping those shoulders down out of the ears. Nice. Bring it back. Big chest expansion. Same thing. Other side. Over to the left shoulder. Gaze over the right shoulder. Nice. That feels good. Yes. Bring it back to center. Go ahead and grab a lightweight if you want it. You could grab a towel too. You don't have to add a weight. I'm gonna grab my lightweight. I'm gonna take it right Here, I'm gonna go to a hip hinge. I'm gonna. I'm going to rotate my spine and push the dumbbell away from my body. Bring it back, Rotate the other way and push that dumbbell away from my body. Rotate my spine and push. Neutral, rotate. Push. Nice. Neutral, rotate. Push. Yes. Neutral, rotate. Push. Hello, core. Hello, chest. Hello, shoulders. Yes. Neutral, rotate. Push. One more. Neutral, rotate. Push. Awesome job. From here, you're going to come up to a standing position. You're going to find a nice, loaded squat position. Take that dumbbell right here and you're just going to push to me. Bring it back in. Push. Bring it back in. Option A, stay here. Option B, add a tap. A tap, A tap back as you push. Tap back and push. Tap back and push. It's a preview of the moves you're going to do. Get excited. Yeah. Here we go. Go. 8, 7, 6. You got it. 5, 4, 3, 2 and 1. Nice work. From here, let's go for those halos. We're gonna do a nice halo, the hip. Halo to the hip. Challenge that shoulder mobility. Up and around, down to the hip. Up and around, down to the hip. Nice. Big halo. Drawing a big halo around your head with that dumbbell. Nice. Right there. Shoulders are warm already. Three, four. Nice. Two and one. Take that dumbbell. Set it off to the side. Let's go to the back of our space. Warm up those shoulders. Plank walkouts. Big inhale up. Exhale forward, fold. Walk it out. Find that plank. From here, if you're capable, you can lower all the way down to the belly. Give me a little mini cobra to stretch it out. Back up to plank. Walk it back in. Big reach up. Take it down. Walk it out. Option. Lower all the way to the ground. Little push up. There we go. Walk it in one more time. One more time. Big reach up. Take it down. Take it out. Lower down to that belly. Little push up. Nice. Right here. Bring it back up. Find that high plank position. Shoulder, tap. Opposite hand, opposite shoulder for 8, 7, 6. You got it. 5, 4, 3, 2, 1. Right foot steps outside. Right hand. Right arm goes sweep to the hip, to the floor. To the hip, to the floor. Nice. Four. You got it. Three. Nice work. Two and one. Set it down. Switch it out. Left foot goes outside. Left hand. Here we go. Sweep it, Sweep it and tap it. Sweep it and tap it. Nice work. Sweep and tap. You got it. 4. Nice work. Nice work. 3, 2, and 1. Find that high plank. We're going to do one push up because you're going to Do a lot today. Down, take it to your side. I'm going to show you a side lying tricep press you're going to do in today's workout. Okay, so I'm lying on my side. Right hand meets the mat. Left hand meets the shoulder. From here, I push my right palm into the ground to activate my tricep, the back of the arm, and push myself up off the mat. Push up and down. Push up and down. Nice work. Do one more here and then just flip it over. I just want to show you this move so you can get acclimated with it. If you don't love it, Rachel's going to have an awesome modification for you. Same thing. Other side. Left arm pushes away from the mat. Nice work. So I'm really focusing on the tricep right here. Pushing myself off the ground. Nice work. One more. Awesome. Now you know the moves. Now you're going to crush them. Yes. You ready to get into this workout rage? We got to just start. You know, I'm nervous, but we got. We just got to get into it. We got to start. We're going to start on the ground, kneeling, and I have baby knees after my knee surgery. So I am going to take it right there on my little nice foam pad. Okay, you are going to be hitting shoulders, chest, and do we have tricep? Yes, we have triceps. Those presses, I'm going to bring my 20s close for my chest press. Okay. I'm going to start with my 15 shoulders. 30 seconds on. So it's short, guys. 30 seconds on, 10 seconds off. Okay, Right arm is going to shoot straight up overhead. Boom. It's going to hold here. Left arm is going to work in an Arnold press to my palm, to my face, palm away. You're gonna do that for 30 seconds. Okay. Second time through, you're gonna do the other arm. Third time through, you're gonna alternate three per arm. You go from that move right down onto your backside into that same format, a chest press. One arm's gonna hold, one arm's gonna push. Okay? And then we go to that side lying tricep press we did in the warm up. You ready, Rach? Let's go. Circuit one. Let's go, team. Find that kneeling position. You can always take this to standing if it doesn't feel comfortable for you. Right arm, shoot it overhead. Left arm, palm to face. In three, two. Let's go. We're gonna call this the palm to face workout. Just palm to face. It's gonna. It's gonna be tough you grit your teeth, right? Your core is activated. Think of that. Punch to the gut, right? Punch to the gut. Ribs to hips. Ribs to hips. Another really cue here is I really want you to think about keeping that right arm that's overhead locked out, locked out. Don't let this start to quiver down here. No, you're gonna compromise the shoulder there. Shoulders are packed down. Elbow is locked out for 5, 4, 3, 2 and 1. Nice work. Backside. Hit it, hit it quick. Hit it quick. I gotta get this pad out. There we go. On your back. Let's go. Right arm hold. Left arm presses in. 3, 2. Let's go. Left arm press, Right arm hold. So when I say right arm holds, that means your right arm is off the back of the mat. Your right arm is. I think I'm doing the opposite. I said right. It doesn't matter. Just choose one, you're going to do the other one next time. Either way way. The arm that's in an isometric hold is not resting. Guys, it's not here on the mat. It is here. It is hovering. There is constant tension for 10 more seconds. 10 more seconds in that tension. Yes. Final four. Three, two and one. I can take my dumbbells and set them up off to the side. Find that side. Lying. Tricep press. I said, Rachel's gonna have an awesome modification for you. She's got it. Check it out. Here we go. One hand on the ground, other arm on the shoulder. Push up. 30 seconds, let's go. Push. And those 10 second rests go fast. Rachel, got a single arm tricep kickback for you. If the sideline press is not your jam, check out Rachel. Here we go. Up and down this sideline press. Let me tell you, sometimes using your body weight is so stinking hard. I first tried that during 00:30 actually, and it was so tough, I was shocked. Right? 5, 4, 3, 2 and 1. It's amazing what you can do with just your body weight. Back to the top, kneeling this time. Left arm shoots overhead. Right arm is gonna do the Arnold press. You're there in three, two. Let's move. Palm to face. Boom. Left arm stays totally locked out. Right arm pushes Arnold press. Be slow and controlled. That palm rotates to the face, then it rotates away. Keep that arm locked out. It's getting hard, Rachel. Here we are, squinting already. Circuit one. Ten seconds. Stay with me. Five, four, three, two and one. Chest press. Switch it up. Whatever other arm you did last time. Opposite arm's gonna hold. Opposite arm's gonna push. Here we go. On Your back side. Here we go. On your back side. Hold and press in three, two. Let's go. Okay, one arm is off the ground. It's actively holding. If that means you need to go lighter, that's okay. The other alternative is hold a lighter weight in the arm. That's isometric holding. Go heavier in your arm. That's pressing. That's what I would do if I was doing this workout at home right now by myself. But I got to coach you guys through this, so I got to stay alive, right? I got to stay alive. I have a friend who's training for a half marathon right now, and she's like, it is so hard, but I just have to remind myself after every run, I didn't die. 3, 4, 2, and 1. You didn't die today. You didn't die today. Okay, tricep press. Other side. Other side. I'm gonna have to go this way. Rach. Here we go. One arm on the ground. Here we go. Hit it in three, two, one. You didn't die. You survived, right? We are stronger than we think. Always. You are more resilient than you think. You can be more persistent than you think. That mental block, you just got to get over it, right? I was telling the girls this week, I just have total different mindset. Last week was one of those really hard mother weeks. Like, just really hard. This week, I'm like, oh, man, the sun shining. Life is great. Every week you come at it with a different perspective, right? 5, 4, 3, 2, 1. So no matter what week you are in, know that there is light on the other side of the tunnel. All right, you guys, we're going three per arm. Three per arm. Do I stay with these 15s? We'll try. Three per arm. Three per arm. Okay, so right arm is going to shoot up. Left arm is going to press for three. I'm going to go just neutral press. I'm going to keep it easy. We're going to keep the palms facing in towards the face. Here we go. Right arm up in 3, 2. Let's go. Push for 3, 2, 1. Hold it. And switch. Down. Go. 3, 2, 1. Hold and switch. 3, 2, 1. Hold and switch. Come on. 3, 2. 10 seconds. Let's go, team. Let's go. 3, 2. Come on. One. Finish. Other side, finish. 3, 2, 1. Holy bananas. Holy bananas. Set one of this push workout. I told you it was going to be hard on your back. Same thing for your chest. Okay? You're going to do three per side, three per arm. Here, there. In three, two. Let's go. Doesn't matter which arm you push with. Three other arms holding off the ground. Two, one. Switch your arm. Three, two, one. Switch your arm. Go. 3, 2, 1. Switch your arm, go. 3. You don't have to stick with us. You can go at your pace. It's only 30 seconds, guys. 10 left. 3, 2, 1. Switch your arm, go. 3. This is it. Go. 2. Come on. 1. Nice work. You're gonna stay here on your backside for the final set of triceps. We're going skull crushers. Double up those weights, double up the arms. You're on skull crushers. Triceps in three, two. Let's go. 30 seconds of skull crushers. Bend and extend. Inhale down, exhale, push. Inhale down, exhale, push. You got it, guys, come on. Finish off these triceps. We got a fun push up and cardio sequence coming at you after this one. It's gonna be challenging. Come on. Yes, you can stay with me ten seconds here, guys. Ten seconds. You're in the fire. Finish it. Last. Five, four, three, two. Give me one more bend and push. You are out. Nice work. Circuit one is in the books. Grab your water. Ready for some push ups and cardio? We're gonna stay here on the mat. It's a body weight move. I'm gonna grab my lighter weights to have next to me because I'm gonna go right into a cardio move. 30 seconds on, 10 seconds off. You're gonna give me a push up. I'm scared to do it. I'm gonna start with my knees. I'm gonna go to my toes. I'm gonna try, but for the purposes of showing you, I'm gonna show you push up and punch. So it's an alternating punch. One pushup, one punch. How am I gonna do push ups after that circuit? I'm gonna grab my 10 pound weights. Don't have to use weights. You're gonna go lateral shuffle, jab, jab. Lateral shuffle, jab, jab. Lateral shuffle, jab, jab. Okay, Those are your two moves. 30 seconds on, 10 seconds off. Here's the good news. You do it twice. There we go. You do it twice. Yes. That's gonna feel good. I can do push ups for 30 seconds. Yes, I can. Here we go. Here comes the push ups. I can do push ups for 30 seconds. Yes, I can. So can you guys. One push up, one punch. Alternate your punch. It's 30 seconds on and you're there in three, two. Let's go. Push up punch with the right arm. Push up punch with the left arm. Nice. Push up. And punch. You got it. Push up. And punch. Push up. Nice punch. Come on. Yes. Ha. Let's go, team. Stronger together right here. 10 seconds. Come on. Say, yes, I can. It's hard. It is so hard. You are so strong. 5, 4, 3, 2, and 1. 10 seconds. Grab your weights if you want them. Take a giant step. Right, push left, lateral, shuffle, punch, punch. You're there in three, two. Let's go. Lateral shuffle, jab, jab. Knock it out. Shuffle, jab, jab. Come on, come on, come on. Push, Push. This is your push workout? Yes, it is. Push, push. Come on. Push. Push side to side. Yeah. Let's go. Boom, boom. Knock it out. Knock it out. Yes. Let's go. 10 seconds. 10 seconds. 10 seconds. You got it. Stay with me. Last five. Last four. Three, two, one. Just keep punching. Do it again. One more. Do it again. Do it again. Push up. Jab, jab, push up. One. Punch in three. In and two. Instructor counting. I'm tired. Three, two. Let's go. Punch up. Punch. I can procrastinate. When it gets really hard, I just stop talking. Come on, Lindsay. It was so funny. My daughter hears me say that. I say to myself, come on, Lindsay. She was biking the other day, trying to get up a big hill. She goes, come on, Bella. Come on, Bella. I was like, yeah, girl. Get it. 4, 3, 2, 1. Holy dink it bananas. Giant step left, push right, push right. Yes. Lateral shuffle, two jabs. You're there in three, two. Let's go. Shuffle. Boom, boom, push. Boom, boom. Push. Boom, boom. Come on. Boom, boom. Let's go. Let's go. Knock it out. Knock it out. You got this. You are strong. You are powerful. You are capable. Come on, knock it out. Knock it out. Yes. Just keep moving. Just keep moving. All you got to do for eight more seconds. For eight more seconds. Five, four, three, two, one. There we go. Yeah, Rach. Circuit one. Nice work, team. Water up. Here we go. Circuit two. Circuit two. Going to be standing this time. Single, single, double. Okay, the theme of circuit one, if you didn't catch it, was one isometric one arm pushing them. A circuit A. Single, single, double. That's where these weights get heavier every time I pick them up. Okay? Palms out, shoulders down and back. Single, single, double. Chest fly standing. So think about leading. Pinky to shoulder, pinky to shoulder, double up to the front. Hey, that's move one, okay? From there, you're gonna take one weight overhead, you're gonna triceps, you're gonna go single, single, down two, up two. Single, single, two count from there. It's a favorite move from Team nml. They said, bring it back. We said, okay. It is a halo vertical push out. Halo vertical push out. Yes. You said, bring it back. We said, okay, we'll do it. Those are your three moves. Circuit two. You in, Rach? Let's go. Do it. Single, double. Draw your right pinky to your left shoulder. Roll your shoulders down and back soft. Bend in the knees. Spread that floor apart underneath you. We go in three, two. Let's go. Right arm, left shoulder, left arm, right shoulder. Double it up to the front. Both palms go up. Slow. Control, lower. Oh, you got to control the up. You got to control the down. You got to control the up. You got to control the down. Here we go. Come on, guys. Single, single. Double it up, double it up. Double up. There it is. Nice work. Come on. 10 seconds. 10 seconds. Yes, you can stay with me. Up, up, up, up, up. Slow, slow, slow, slow, slow. On the down. 5, 4, 3, 2, and 1. One, weight. Triceps. Single, single, double, Single, single, double. That means single count, single count, two count. Yes. One, weight. In three, two. Let's go. Single, single, Go. Down, slow. Down two, up, two. So it did our fast. Single, single, Slow it down. Down two, up, two. Single, single, down, two, up. You're thinking, hide it, show it, hide it, show it. Slow, slow, up. One more single. Down, up, down. You're out. Nice work, Halo. Vertical press. You ready? Holding each head of the dumbbell. Gonna give me that big halo and a press out. Okay, Big halo and a press out. Here we go in three, two. Let's go, Halo. Push the dumbbell away. Bring it back. Halo doesn't have to be super speedy, guys. This is controlled, right? Strength training. Taking those shoulders through their full range of motion. Pushing that dumbbell out, away from your body. Full range of motion. Push it out. Full range of motion. Shoulders are on fire, Rachel. Come on, team. You got it. I feel like push workouts just get the best commentary because they're so hard. 4, 3, 2, and 1. Do it again. You only have to do it two more times. All right. You only have to do it two more times. Standing chest fly. Single, single, double, standing chest fly. Here we go. Left pinky, right shoulder. Three, two. Let's roll. Single, single, double it up to the front. Double single. Come on, team. Yes, you can. Yes, you can. Yes, you can. Come on. You are so strong right here. And if you can't, you just gotta say a little prayer up to Jesus. Give me a little strength. Right now. 5, 4, 3, 2, and 1. Holy bananas. Single, single, double, single, single, double. Here we go. Triceps, you're there. In three. Punch the gut. Ribs to hips. Three, two. Let's go. Single, single, Find it. Down two, up two. There we go. Single, single, Slow it down. Down, two, up. You got it. Come on. Down, up, down, up. Give me something to think about. Down. It just mixes it up right up. 10 more seconds. Single, single, down, two, up. One more. Single. Down, up, down. You're out. Holy stinking bananas. Halo. Halo. Press out. Triceps, you're on in 3, 2, 1. Does anyone feel like no matter how hard I try, my baby triceps just are always that muscle that is so hard to strengthen. Come on. One rep at a time. Big halo, push out. Big halo, push out. You are in round two. Round two. I'm gonna give you a water break after this move. I'm gonna be a water break in, a quick shoulder shakedown. Water break and a quick shoulder shakedown. Yes. Push. Let's go. Push. You're in it. 5, 4, 3, 2. You're out. Water break, quick water break. Because I need a quick 10. I need a little bit longer than 10. I'm gonna give you 15. I'm gonna give you 15. Go like this. Come on, shake, shake, shake. Go like this. Yes, we can. Yes, we can. Yes, we can. Let's go. Grab your weights. Single, single, double. Single, single, double. Come on. Last time, through it. Last time through it. Let's go. Three, two. Let's go. Right arm, left shoulder, left arm. Sometimes you just gotta amp yourself up, like, whatever it is, maybe you got a sick kid home, just give yourself a little dance party in the shower, right? Or maybe, I don't know, got a big work meeting. Just go in the mirror and you pump yourself up a little bit, Say, yeah, I got this. Come on. Yes. You can wear your big cheer squad right here. We're your big cheer squad today. We're telling you you can. For 5, 4, 3, 2, and 1. Earning every rep. Here we go. Last time on those triceps. Whoo. Come on, triceps. Here we go. Three, two. Let's go. Let's go. Single, single, down, two, up. You got this single. I think this is a new one for us, too, right? I don't remember ever doing this before. My husband was like, do you just, like, start to. They all turn into a blur for you? I'm like, kind of. Yeah, they're starting to. That's why we wear different outfits, everyone. To be honest, because it helps us remember, too. We're like, what workout was that? Oh, we were wearing blue, right? Everyone's like, single, single, and you're out. Everyone's always like, what was that workout? I'll keep that weight. Halo, Halo, press out. What's that workout you're wearing, like, the pink shorts in? I'm like, oh, that one. Now I know. Halo, press out. Three, two. Let's go, Halo. Push out. Come on, Halo. Push out. You got this, guys. One rep at a time. Yes. What would I say what would you say if I said this is your last move in circuit two? Last move in circuit two. And then we got a quick ab burnout for you. A quick ab burnout. Yes. Boom, you got it. Come on. Boom. You got it. 5, 4, 3, 2, and 1. I'm gonna go ahead and say my eyes were closed for more of that workout than they were open. Yeah, my eyes were definitely closed for more of that workout than they were open. Okay, Rach, you ready? Go. She says she wants an ab burnout. We haven't done our push ups yet. You know, we got to do some push ups. You know, we gotta do some push ups. Push up, dumbbell drag. Push up, dumbbell drag. One push up. One dumbbell drag. One push up. One dumbbell drag. Okay, you do it for 30 seconds, then we transition over onto our back side. Yes. Transition to your backside. One push up, one dumbbell drag. You're there in three, two. Hit. 30 seconds. Come on, push up. Nothing like finishing a push workout with some push ups. Push up, dumbbell drag. Here we go. Nice work, team. One rep at a time. Yes, you can. Big push up. Use that breath to push you away from the ground. You are so strong. You are so strong. Halfway, guys. Over halfway. Over halfway. Come on. 10 seconds of push ups and you're on your back. 10 seconds of push ups. Let's go, team. Finish strong right here. Stronger than you started for. 3, 2, 1. Took every ounce of my body. You did it. Take that one way. I got a mic mishap. Set it on the ground. Okay, here we go. One weight. Right here. You're gonna go. Kick out. In, out. In, out. Single dumbbell chest press. 30 seconds. In, three, two. Let's go. In, out, in, out. You can always go one leg at a time. Push in, out. Chest, shoulders, abs, core. Yes, you can. Let's go. Boom. Come on. Finish out. Let's go. Yes. Strong. That's what you are right here. Finish. 10, 9, 8. You got this. 7. Stay with it. 6. 5, 4, 3, 2 and 1. You ready? I gotta get this mic clip back on because we're get serious. We got two moves left. We're gonna get serious. Okay. Gonna hold the weight overhead because your shoulders aren't done yet. Not done yet. Roll it up right here. You are just gonna take your legs and you're gonna go out. Out. In, in here. 30 seconds. In three, two. Join us. In, in, out, out. That tiny leg lift. Hello, low abs. They're on shoulders. It's fire. It's the final finish of your burnout workout. This. And one more move. Let's go. 10. Come on. Yes you can. 5, 4, 3, 2. You're out. Take that weight up to standing. Remember that move we did that like tap back, runner, dumbbell. Push out. Call it whatever you want. Get loaded in a squat. You're going to do it for 30 seconds and you're done. Push, push. You're doing that for 30 seconds and you're out of here. Yes. Get low. Push it. And three, two, one. I got a song, Rachel. You know when it gets to the end of the workout, that's what I know. I start to lose it. This is where you want to sing. Push it, push it real good. Push it. See, I think I was a high school like. Push it, push it to the limit. Oh, I haven't heard that one. No, no. Which one? What's your song are you going with? Push it, push it real good. Is that salt and pepper? Yeah, yeah, yeah, yeah. Right here. Five. Woo. Four. Yeah. Three, two, one. Dumbbells down. We finish. High fives up. You guys are so awesome. Let's stretch it out. I'm going back to the mat. Scorpion. Rachel, you can give us a good old shoulder needle thread through. Okay. The Scorpion is my favorite post. Push day stretch. Bring your arms to a tee right here. Open up that. Fine. You're gonna open up the quads, the hips, but you're really hitting this shoulder and chest. Just opening it up. It feels so good. You can take your other arm. Just open it up right here. Oh, man, does that feel good. After push ups and chest and shoulders. I don't know why those workouts are so hard for me. And you guys love them. You love push day. Switch it out. Other side. You guys love push day. Shoulder on the ground. Here we go. Just open it up. Scorpion stretch. You earned it. Worked hard for that one today. Yes, worked hard for that one. Nice work, team. Hold it here for 3, 2, 1. Awesome job. From here we're gonna that reverse tabletop because we just got to open everything up. Open up the front side of your body. Fingertips face your butt. Big push up right here. Think about pulling those chest muscles apart. Nice work. Awesome. Hold it here for three, two, and one. Nice work. We're just going to come to a nice seated position. Whatever's comfortable for you. I don't know after my knee surgery what's comfortable? So I'm just gonna stay like this. Here we go. We're gonna go to my favorite, like neck and trap stretch. Because the neck takes a lot of stress in those shoulder workouts. Okay? So take your left hand, put it over the top. Just give yourself a nice little gentle stretch here. If you want this hand right here, go around to the middle of the back. Palms are going to face away from the body and just give you a nice little neck and trap stretch here. Opening up all this region. Nice. Okay. Up and over. Same thing. Other side. Little gentle neck stretch. You can stay right there. You can take this hand. Palm faces away from the body. Nice little neck trap, shoulder stretch right there. So stinking proud of you guys. Upper body push day is in the books. Way to go, Rachel. Way to go. Way to go, Team NML. We'll see you back on the mat for more stronger 25. Have a good day. You crushed that upper body push day. If you loved it hit subscribe to our YouTube channel. And if you want the next stronger 25 workout, it's already loaded for you right here. Otherwise, find the entire playlist of that two week program right here. Have a great day.