ANTHONY
ANTHONY DECIDED TO TAKE A ROAD TRIP ACROSS AMERICA AND BACK.
THEY ARE CALLING IT THE FUN
EMPLOYMENT TOUR, AND YOU CAN
WATCH THEM STREAMING FROM
CITIES ALL ACROSS AMERICA ON
TWITCH.
TWITCH.
TWITCH. WE HAVE A LINK ON "NEW DAY" IS
WEBSITE.
WEBSITE.
WEBSITE. >>> MOST OF US ARE TRYING TO
COBBLE DOWN TO GET A SOME KIND
OF WORKOUT WE CAN DO AT HOME,
BUT SPENDING A LOT OF MONEY ON
EQUIPMENT IS NOT WHAT WE WANT
TO DO, SO I ASKED THE OWNER AND
TRAINER OF CROSSFIT INDUSTRIAL
TO PICK UP ONE PIECE OF
EQUIPMENT THAT GIVES US THE
BEST BANG FOR OUR BUCK, AND HE
CHOSE DUMBBELLS.
CHOSE DUMBBELLS. LUCKY ME.
LUCKY ME.
LUCKY ME. >> SOMETHING THAT'S GOING TO
HAVE THE MOST IMPACT FOR YOU,
AND DUMBLEDORE IT.
THEY ARE ALSO SUPER INCLUSIVE.
THEY ARE NOT AN INTIMIDATING
PIECE OF EQUIPMENT LIKE A
BARBELL OR SOMETHING LIKE THAT,
SO THESE ARE THINGS REALLY
ANYBODY CAN DO AN ALLOW JOINTS
TO MOVE AROUND IN THEIR NATURAL
FORM, WHICH WE LIKE.
>> I'VE GOT SOME 10 POUND
DUMBBELLS RIGHT HERE, SO YOU'RE
GOING TO PUT ME THROUGH A
WORKOUT.
WORKOUT.
WORKOUT. LET'S GET STARTED.
>> LET'S START WITH THE
RENEGADE ROSEVILLE COME DOWN IN
POSITION, AND FROM HERE, JUST
GET THE QUADRICEPS, GLUTES, AND
ABDOMINALS ENGAGED, AND WE'RE
GOING TO ROLL.
PULL THE SHOULDER BLADES FIRST
AND FINISHING THE JOB WITH YOUR
ARM.
ARM.
ARM. YOU
ARM. YOU KEEP GOING, JORDAN.
I'M GOING TO SHOW MODIFICATION
FOR THIS.
FOR THIS.
FOR THIS. IF YOU DON'T HAVE DUMBBELLS BUT
YOU STILL WANT TO GET A GREAT
EXERCISE, YOU CAN DO A PLANK
TAP.
TAP.
TAP. YOU
TAP. YOU ARE DOING IS TAPPING YOUR
SHOULDERS, BUT ALL THE SAME
STUFF HOLDS TRUE HERE.
>> ANOTHER THING, MY DUMBBELLS
ARE FLAT ON THE EDGES, SO THAT
PROBABLY HELPS, RIGHT .
>> YES, GREAT POINT.
YEAH, IF YOU'RE GOING TO GET
DUMBBELLS, GET THE HEXAGON
SHAPE.
SHAPE.
SHAPE. WILL ALLOT YOU TO DO MORE.
THOSE ARE THE HEX DUMBBELLS.
THOSE ARE THE ONES YOU WANT.
DUMBBELL DEAD LIFT.
WE'RE GOING TO STRETCH THE
HAMSTRINGS ON THIS.
FROM THE TOP, ALL YOU'RE GOING
TO DO IS SIMPLY UNLOCK THE KNEE
SLIGHTLY, STRETCH YOUR
HAMSTRINGS, AND STAND BACK UP.
>> THAT FEELS SO GOOD,
ACTUALLY.
ACTUALLY.
ACTUALLY. >> ABSOLUTELY.
>> ABSOLUTELY. IT WILL REALLY UNDO EVERYTHING
IN THE POSTERIOR CHAIN.
WE WANT THAT BACK TO STAY FLAT
TO TRY TO AVOID THAT TURTLE BACK
. INSTEAD, THINK ABOUT WROTE IN
THE PELVIS BACK UP AND KEEPING
THE ABDOMINALS ENGAGED AS YOU
GO DOWN AND UPHILL KEEP THOSE
HILLS DOWN IN THE GROUND WHEN
YOU ARE DOING THIS MOVEMENT.
THE MODIFICATION, YOU STRETCH
AND STAND.
AND STAND. >> THAT IS NICE.
>> TOTALLY, YEAH.
THAT'S WERE STRENGTH OF ELEMENT
OCCURS, AND THAT TIME UNDER
TENSION.
TENSION.
TENSION. DUMBBELL YOU ONLY USE ONE
DUMBBELL NOW.
DUMBBELL NOW. POINT OF THIS ONE IS TO TEACH
YOU HOW TO JUMP WITH WEIGHT.
SO ALL YOU'VE GOT TO DO IS FROM
HERE, SET YOUR DUMBBELL IN
BETWEEN YOUR KNEECAPS.
WE'RE GOING TO DO IS CHANGE OUR
BACK END GOAL, JUMP, AND CATCH
OUR DUMBBELL.
OUR DUMBBELL. YEAH, YEAH.
YEAH, YEAH. >> OKAY.
>> OKAY.
>> OKAY. >> THAT'S GREAT TO GO AHEAD AND
START DOING THEM ON THE RIGHT,
AND EVERY TIME YOU DO A REP,
SWITCH HANDS ON THE WAY DOWN,
GO TO YOUR END RANGE.
FLOW AS YOU WANT.
BACK TYPE.
BACK TYPE. LET'S DO IT.
MODIFICATION ON THAT ONE, IT'S
A JUMP, SO DO WHAT'S CALLED A
LATERAL HOP.
LATERAL HOP. YOU'RE JUST GOING TO PRINT YOUR
JUMPING OVERALL LINE.
THAT WILL PRODUCE THAT SAME
JUMP, THAT STIMULUS THAT WE
LIKE.
LIKE.
LIKE. YA,
LIKE. YA, LOVE THAT.
>> I'M ALREADY SWEATY.
>> THAT'S GOOD!
ALL RIGHT, NEXT ONE IS THE
PRESS.
PRESS.
PRESS. ON
PRESS. ON THE PRESS, YOU CAN DO IT ON
ONE KNEE OR BOTH KNEES OR YOU
CAN EVEN BE SEATED.
IT'S UP TO YOU.
FROM HERE, WE'RE GOING TO DO IS
PRESS THE DUMBBELL STRAIGHT
AHEAD, CONTROL THEM, AND LOWER
THEM BACK DOWN.
>> I CAN FEEL IT IN MY ABSOLUTE
A BIT TOO.
>> EVERYTHING HAS GOT TO BE
LOCKED DOWN, SO WE ARE HAVING
TO BRACE IN OUR COURT TO CATCH
THEM OVERHEAD.
THEM OVERHEAD. THAT LOOKS GOOD.
NEXT ONE IS A PUSH TRUCK.
ON OUR FEET, HERE WE GO.
>> OKAY.
>> OKAY.
>> OKAY. >> WE'RE JUST GOING TO USE OUR
LEGS A LITTLE BIT.
NOW, YOU WANT TO ADD A LITTLE
MORE POWER AND MORE REPETITION?
JUST BEND THOSE KNEES AND PUSH
OVERHEAD.
OVERHEAD.
OVERHEAD. >> OH, OKAY.
>> YEAH, SO THAT WILL ALLOW YOU
TO DO A LITTLE HEAVIER WAY THAN
YOU OTHERWISE COULD ON.
>> YOU WANT ME TO BRING IT DOWN
SLOWLY?
SLOWLY?
SLOWLY? >> YEAH.
>> YEAH.
>> YEAH. THAT'S EXACTLY RIGHT . ALL
RIGHT, COOL.
RIGHT, COOL. NEXT ONE. ALL YOU'RE GOING TO
DO HERE IS RIGHT ON THE BACK.
>> I LIKE THIS ONE.
>> YEAH.
>> YEAH.
>> YEAH. THIS IS THE BENCH PRESS FOR
ANYBODY WHO DOESN'T HAVE A
BENCH, AND ALL WE'RE GOING TO
DO, KEEP THOSE ELBOWS AND, SO
NOT ALL THE WAY IN, AND WE'RE
GOING TO PRESENT ALL THE ELBOWS
GET STRAIGHT, AND LOWER THEM
ALL BACK UP.
THAT'S IT.
THAT'S IT. IF YOU DON'T HAVE DUMBBELLS,
YOU CAN DO THAT SAME PRESS JUST
BY ROLLING OVER AND THEN
HOLDING THAT SAME PLANK WE DID
IN THE RENEGADE ROW, AND YOU
CAN DO A TOP HALF PUSH-UP, SO
YOU'RE ONLY GOING DOWN ABOUT
HALFWAY.
HALFWAY.
HALFWAY. >> I LIKE YOU CALL IT A TOP
PUSH-UP AND NOT A GIRL PUSH-UP.
>> TOTALLY.
>> TOTALLY. >> REALLY QUICKLY, HOW MANY
REPS SHOULD WE BE DOING WITH
THIS?
THIS?
THIS? >>
THIS? >> REPETITIONS OF 7 TO 12
REPETITIONS BEFORE ROTATING TO
THE NEXT MOVEMENT IS GOING TO
BE PERFECT.
BE PERFECT. THAT IS TYPICALLY ABOUT 10
SECONDS OF TIME AND ATTENTION.
USUALLY, WE START TO REACH THE
FOR SIEG PHASE AT THAT POINT,
THAT WE WANT TO MOVE ON TO THE
NEXT REP OR NEXT MOVEMENT TO
KEEP THE INTENSITY HIGH.
>> WE HAVE NOT EVEN BEEN DOING
IT THAT LONG, AND I'M ALREADY
SWEATY.
SWEATY.
SWEATY. I
SWEATY. I KNOW I HAVE A LOT OF
EQUIPMENT HERE, I HAVEN'T BEEN
USING IT LATELY.
>> THAT'S ALL RIGHT.
THAT'S AN AWESOME HOME GYM
THOUGH.
THOUGH.
THOUGH. HOME GYMS ARE HUGE LUXURIES
RIGHT NOW AT THIS TIME WITH
OTHER GYMS BEING CLOSE, SO I
LOVE IT.
LOVE IT.
LOVE IT. IT'S GREAT.
IT'S GREAT. LET'S SHOW YOU STUFF WITH A
LOWER BODY.
LOWER BODY. >> OKAY.
>> OKAY.
>> OKAY. >> SO ALL I WANT TO SHOW YOU IS
THREE SQUATS.
THREE SQUATS. ONE IS EASY, ONE IS MEDIUM,
ONE'S HEART.
ONE'S HEART. HOLD THE DUMBBELL JUST LIKE THIS
, AND YOU'RE GOING TO SQUAD ALL
THE WAY DONE.
AS USED, KEEP YOUR HEELS ON THE
GROUND, YOUR HIP SHOULD GO BACK
FIRST, AND WE WANT YOUR KNEES,
GO AHEAD AND PUSH THOSE KNEES
OUT.
OUT.
OUT. THAT
OUT. THAT LOOKS GREAT, JORDAN.
THAT'S IT.
THAT'S IT. NOW, THE MEDIUM VARIANT, YOU
USED TO DUMBBELLS AND HOLD THEM
LIKE THIS.
LIKE THIS. YOU ARE DOING GREAT.
YOU ARE DOING AWESOME.
PARALLEL, THEN JUST STAND ON A.
>> I THINK GOING SLOWER IS
ACTUALLY HARDER.
ACTUALLY HARDER. >> IT IS.
>> IT IS.
>> IT IS. IT IS, YEAH, BECAUSE OF THAT
TENSION.
TENSION.
TENSION. YOU BET.
YOU BET.
YOU BET. IF YOU WANT TO MAKE IT REAL
HARD, YOU CAN GO ALL THE WAY
OVERHEAD, GET THE DUMBBELL.
>> GOOD TO BREATHE OUT WHEN YOU
ARE PUSHING OUT, RIGHT NOW?
>>