It's challenge time here at ATHLEANX.
Are you going to rise up and get this one done?
Or are you going to drop the ball?
Or should I say, drop the Bell?
It's time to find out today.
Hi, Jeff Cavaliere, ATHLEANX.COM.
Challenge time.
If there's 3 things that we are known for here at ATHLEANX, it is,
1.
The ability to build muscle and burn fat at the same time.
Everything we do and preach is based around that ability.
2.
The putting the science back in strength, as we like to say.
And you guys can see that.
Maybe if you saw the video we did over the week about how to increase your Pullups using
a scientific basis for that.
Thirdly, our challenges.
Why?
Because I feel like we need objective ways to measure our progress.
It's not good enough if you're doing a DVD program to simply get to the end of the DVD.
Right?
There is no objective measure of what your effort was by getting through the workout.
I need to know.
What is your strength?
How do you compare to the other guys, so I can give you a measure of your own performance.
That's what will drive you to get better.
So, who dropped the bell?
I didn't spell that wrong.
That's correct.
Who dropped the bell?
In this case, I'm going to show you.
We can use a dumbbell, we can use a kettlebell.
The goal here of this challenge is to combine upper and lower body.
We are going to make these muscles work together, and we're going to kind of pick on somebody
in between.
In this case, it's going to be the forearms, the brachioradialis, the muscle that sticks
out right in through here ok, in the forearm.
We want to make that one work on overtime, because we are going to make our arms stay
in this 90 degree position throughout.
That's what these 30 second holds are.
So, I'll take you through each of these exercises.
Step Back Curls/10 Each Leg.
Push Out Press.
Walking Lunge.
Thrusters.
Cyclone Squats.
You can see a lot of upper body/lower body movements going on, but these 30 second holds
in between are going to be the real true test.
Ok?
Can you make it through the whole challenge without dropping the bell.
Alright?
Will you have to put it down because your arms are on fire?
We're going to find out today.
Alright.
So, let's get this one underway.
Right here on my side, though, you'll see my weapons of choice.
Ok.
Your choice, too.
What are we going to use?
A dumbbell?
And yes, you can use the ATHLEAN BLOX.
You just simply grab them and hold it like this.
Ok?
That's the BLOX.
A regular dumbbell.
You can hold it either like a goblet position out in front of you, or you can hold it on
it's ends again, out in front of you here 90 degrees because you want to get the forearms
involved, or you can use a kettlebell.
In terms of the weight, what you're going to use is what you normally would do for a
Shoulder Press.
Working sets of your Dumbbell Shoulder Press.
So, if you're using 50s or 60s, you want to grab a kettlebell that's around 50 pounds.
This one just happens to be right around there.
So, I'm going to grab this.
The idea here is to get these forms activated.
How?
By getting in this 90 degree position.
Again, you can see it's right in here.
The muscle right in here.
The brachioradialis, right in through here that ties in obviously the upper arm and the
lower arm.
We want to make sure that this thing is lit up and active the whole time.
So, you don't want to have it rest against your body.
You want to have your arms out.
The first thing is a Step Back Curl.
So, we're going to step back, allow the arms to come down, and then come up to 90 degrees.
Step back and down.
Back and down.
Back, Ok?
And we wait 30 seconds in between.
We're already on fire.
Ok.
From here, after we wait 30, we go Push Out Press.
Alright.
From here, 1, 2, 3, 4, 5, 6, 7, Don't drop it.
It's tough.
8, 9, 10.
And hold this sucker out there.
How many times can you make it through without dropping the bell.
Next, our Walking Lunge, or Standing Lunge here.
You're going to come down, lunge out and to your side.
Out and to the side.
Out.
My arms are on fire!
I'm complete with that.
Shake 'em out.
Whew!
Shake it out and go back up again.
30 seconds.
Next is the Thruster.
Come down, thrust with your thighs.
Up, press.
No more.
Shake them out.
I literally can't straighten my arms out any more
Last exercise will be the Cyclone Squat. 10 on each side.
Hold this up.
Spin, and straight down.
Spin, and down.
And then finish it with one last hold.
Fight it guys.
Fight it.
I don't think I made 30.
So I put it down around 3 times.
Here's my challenge to you.
Beat me.
Ok.
Beat me.
If you don't even beat me, and you put it down 4 or 5 times, so what.
It gives you an idea of where you stack up so that the next time you hit this challenge,
you do better.
Right?
All the training in ATHLEANX, throughout the 12 weeks of the program is geared at testing
you, then training you, and testing you again, not just in this challenge, lots of challenges.
So, there are a lot of different things we can measure here.
The true test?
Yes, there's smome endurance component especially because I have to speak.
But really here, what is the muscle endurance of my forearms?
So, guys.
If you haven't already, start finding out where you really stack up.
Head to ATHLEANX, grab the 90-Day Training Program, and see where you measure up.
I tell you.
It's an invaluable part of training.
It goes along with science.
It goes along with the ability to add muscle and strength and size and get lean at the
same time.
And it goes along with pushing you to your limits.
I'll see you guys back here in just a few days.
Thumb it up if you like to see me torture myself, and in fact leave some of your scores
below in the comments if you dare try it.
See you guys soon.