High-intensity circuit alternating burpees, deadlifts, and upright rows. The coach breaks down form cues for each move: shoulder-width stance, core engagement, knee bend, and elbow lead. Modifications available for every exercise.
All right, you guys, we're going into our 9th interval. For this one, we're gonna be doing some burpees to get our heart rates back up, get a little bit more intense with the cardio. And then from there, we're gonna be doing some deadlifts to work the lower back. So get ready. Alright, you guys, so we're gonna come down. Your feet are gonna be about shoulder width apart. We're gonna go into our burpee. It looks like this. Down, plank, down and up. Down, plank, and reach. Good job. Down, plank. So really tuck in your core on this one. Reach. Down and up. Couple more like this. Down, plank, and reach. One more. Good job. Let's grab those weights. From here, our feet are shoulder width apart. You're gonna come down and up, and then give me an upright row, and down. Deadlift and up, upright row and down again. So we're working the lower back, and then we're also working the shoulders. Down. Deadlift. So your knees are slightly bent on this one. Good. Down and up. Upright row and down. Couple more. Squeezing your core to protect your back. Lift and lower. Take it down again. And up. Good. Leading with those elbows. Gimme one more. And lift. Last time, upright row. And drop your weights. And let's go back into our burpees. So feet again are once shoulder width apart. 4, 3, 2, here we go. Down plank and lift. Good job. Down plank, jump. The jump is optional. If you want, you can just stand up. And lift. Down. Good job. 2 more. Last time. Good job. Let's grab those weights. One more set of deadlifts, guys. Here we go. Down and up. Upright row. Good. Make sure to stand tall. Focus on that posture on the way up. Take it down again. And up. Good. Lift. Couple more. Down. Upright row. You guys are doing such a great job. Catch your breath on this one. This is a bit of a breather. Last one. Take it down. Last upright row. Excellent work, you guys. You did great. We've got 2 more intervals to go. So stick with me and I'll be back.
