- Hey, guys, it's Justin and Taylor here,
the founders of LIT Method and today,
we're bringing you a 10-minute upper body sweat.
- For today's workout, you can expect exercises like
squat to rows, push-ups, planks, inchworms,
and our total body finisher to bring you that extra sweat.
Woo, it's time to get lit!
- Let's do it. - All right, SELF team.
Here we go, dynamic warm-up gets that upper body burn.
Here we go, cross-body pulls in three, two, one.
You're gonna take it left and then take it right.
- Ooh. - Ahh.
Open up your rhomboids, retracting your shoulders,
firing up the lats.
Today's focus is gonna be on that anterior
or that posterior focus.
The goal for today's class is to really balance out
the anterior and posterior movements
and we'll have an increased emphasis on posture.
I know, 10 minutes, that's all you need, I promise you.
I promise you today's 10 minutes is all you need.
- [Taylor] Let's go, LIT.
- And maybe if you're lucky,
I'll speed my counting up maybe.
[Taylor laughs] Uh-oh, feel that beat pick up?
I feel that beat pick up, I love it.
- I feel it too.
- Last eight, last seven, last six, last five,
four, three, two, one.
Here we go, here comes that beat right here.
Feel it start to elevate, arms extended.
Squat to row, we do one deep squat, we row at the top.
Here's what I want.
External rotation as you rotate in
in four, three, two, one, take a squat, row.
- [Taylor] Row it out, guys.
- [Justin] Uh-oh.
- Deep in those heels, chest is high.
- Taylor's looking Tomb Raider with that hair
and that pink outfit.
- Feeling saucy.
- I asked if I could get a pink outfit,
but that's the next time, I guess.
[Taylor yells]
30 seconds to go, you know I would rock it
and a good leopard print, come on!
All right, we got 10 seconds.
We're gonna hold at the top in eight.
We're gonna hold at the top in six,
four, three, two, one, stand it up, arms extended.
All I want is just body weight rows in three, two, one,
externally rotate.
So with that supine grip,
palms come up right to the top, chest up.
This is a great exercise to do
at the end of any workout.
- Ooh, I feel it already.
- Give me five. - Wooo!
- Give me four.
I told you, I'll play nice and I'll count faster,
three, two, one, recover, shake the arms out.
All right, compound phase.
We're gonna go right into inchworms.
Here's the deal, for your inchworms,
with me, I'm gonna intensify by adding a pushup
at the bottom every single time, why?
Because it's with SELF and we're getting lit
in three, two, one, go.
Add that pushup if you're feeling saucy.
Oh, Taylor!
Come on!
I love it, team.
Oh yes, modification if you wanna add the pushup.
You can walk it down, drop to the knees,
add that pushup, right back up.
30 seconds to go. - [Taylor] Wooo!
- 30 seconds to go.
What's it gonna be, SELF?
- [Taylor] Let's do it.
- Are we gonna get uncomfortable this workout?
- Yes, we are. - I know we are.
That's it, all right, 15 seconds to go.
I want you to at least try that pushup
whether it's your first class
or you've been participating in every Sweat series with us.
Add the pushup.
- You can do it. - You can do this.
You can do this. - [Taylor] Oooh!
- One more good rep and hit it!
Stand it up, clap it.
- Hey. - Get right in the middle
of your mat, Tabata punches just like here.
Take a look, put a smile on your face.
Little duck and weave.
All right, left and right in three, two, one.
Take it left, right, left, right,
left. - [Taylor] Hey.
- All right, here's that deal.
You're listening to the beat.
It's building. - I feel it.
- Your confidence is growing, you're getting stronger,
you're getting better. - Yes, you are.
- Guess what?
When you start to believe in yourself,
magical things start to happen.
So share your goals with us, we wanna see it.
Tag us, share it, we love to see it.
We are a family, we are a unit, we are a community.
When I count you in Tabata style punches,
we're going for EPOC, post oxygen consumption.
On my go, 20 seconds in three, two, one, go.
- Let's hit it.
- [Justin] Go. - Ohh!
- Oh, yes, I love it, so let's hit it!
Come on, you've got 10 seconds here.
Abs nice and tight, give me eight, six,
four, three, slow it down,
take it left. - [Taylor] Wooo!
- Right, left, right, left, right, left, right.
All right, that 20-second burst in five.
You like that track, don't ya?
- I do. - Four.
Tay built this playlist, three, two, one.
- Hit it. - Go.
Go. - Get mad at it.
[Justin and Taylor grunting]
- If you're smiling doing this, it's a plus.
10, nine, eight, seven, six, five, four, three, two,
slow it down, take it left, one more round.
Right, left. - Oh yeah.
- All right, you ready for this round, Tay?
- I'm ready.
- [Justin] She's got that Tomb Raider hairstyle.
- I'm born ready.
- Here we go, SELF, together as one.
Let's do everything we've got.
All of our emotion, all of our strength
on this beat drop, it's building
in five, four, three, two, one, beat drop, go right now.
- Ohh! - Come on, right now.
Head down, this is where it counts.
You've got 10,
you've got eight. - [Taylor] Ohh!
- You've got six, we're dropping down to mountain climbers,
fast transition in three, two, one.
Drop, need us down in five.
Four mountain climbers in three, two, one, let's go.
All right, intensification here.
You can cross-body climb,
activating those transverse abdominals
while elevating your heart rate.
How you feeling up there, T?
- Oh, I got quiet for a reason.
- Aw, come on! - Woo, pick it up, guys.
- All right, team, when I say go,
we're gonna increase the intensity.
In three -- - [Taylor] We got this.
- In two and one, go, increase the intensity.
Just for 10 seconds, give me nine,
eight -- - [Taylor] Ooh!
- Give me seven, six, five, four, three, two, one.
On your knees, facing towards us.
All right, here's the deal.
Heart rate is pounding.
Acknowledge your hard work for a second.
Acknowledge your hard work for a second, come on!
It's about moving your body.
Change the way you approach fitness.
Arms extended, we're going body weight rows.
Externally rotate, focusing on our posture in three,
two, one, go.
- Oh, so nice.
- Fantastic job.
Team, feel those rhomboids open up.
Your traps, your subscaps.
We're gonna hold that static hold in eight,
static hold in seven,
static hold in six. - Ooh, it's burning.
- Four, three, two, one, hold.
Chest up, close your eyes.
Breathe, inhale, exhale, small pulses for eight, seven.
[Taylor grunting] Six, five, four,
three, two, one, bring it down, push-up position.
They're gonna be called frogger push-ups.
Intensification is do the full range of motion.
Modification, you're just gonna go into a high plank.
We all press back and low in three, two, one.
Press it back low.
When I count you in, we come forward one push-up,
we return back here in three, two, one, go.
[Taylor grunting] Oh, T!
Three, two, one, go.
All right, I'll modify, Taylor will intensify.
- Oh okay. - Three, two, go.
Everyone at SELF knows that Tay rocks the intensifications.
[Taylor laughs] It's the pink outfit.
- Oh my goodness. - Three, two, go.
Come on, SELF, right here.
You got three more reps, together as one.
- Let's do it. - Three, two, one, go.
Yes, SELF, come on! - Woo!
- Three, two, one, go.
Hold it. - Oh!
- Last one, say, "Yes, I can."
- [Taylor] Yes, you can. - Say, "Yes, I can."
You can do this. - [Taylor] Yes, I can.
- Three, two, one, push-up, drop to the knees.
- Woo! - Fantastic job.
Stay in that standing position right here.
We're gonna go right to that high plank.
Shoulder taps to the beat.
Listen to it in four, three, two, one.
Right to shoulder taps, go left, right, left, right.
- Hey.
- Uh-oh, uh-oh, I see T catch that beat up there.
- [Taylor] I'm catching it.
- I see it. - [Taylor] I'm moving to it.
- Right when that beat drop hits,
we're going right to that tempo.
In three, we pick it up.
Beat drop's coming in three, two, one, go.
- Double time. - Go.
Go. - Double time.
- Come on, SELF, embrace the journey that you're on.
- [Taylor] Woo!
- This is just the beginning for you.
Today is the new day, a new start,
a new chapter to your story and it's a beautiful story.
Come on, eight seconds, stay with us.
[Taylor grunting]
Seven, six, five, four, three, two, one.
Bring it on down.
Give yourself a round of applause.
When you acknowledge your hard work,
it doesn't have to be when you workout.
It can be any time of the day, it's your mindset.
It's a flip like that.
Gratitude plank in three --
- Let's do it. - Two, one, go.
Hold it down nice and low, close your eyes.
Someone asked me what a gratitude plank is.
A gratitude plank is an opportunity for you
to be thankful for the things that you have,
not for the things that you want.
Embracing the journey that you're on.
Understanding that you are right where you need to be.
It is not by chance you stumbled across SELF.
It is not by chance you stumbled across LIT.
We need each other, we're here together, remember that.
So for the next 10 seconds,
fill your mind with something positive.
Something you love about yourself.
Let it go in right now,
something you love about you for nine,
something you love about you for eight.
- [Taylor] You got this.
- Give me seven, come on, six, five, four, three, two, one.
On your feet, rock it on up.
- Woo!
- Woo, hero round.
It's easy to get caught up in the day to day.
All that matters is right here.
Hero round.
It's gonna be a squat,
to a double punch at the top. - Oh!
- Here comes that beat in four, three.
Let's take it home, SELF, two, one, go.
One, two, drop, one, two, drop, one, two, drop.
One, two, drop, yes!
Remember, you are on a journey.
- Ha!
- Your story is the best story.
- Woo!
- We just wanna be apart of it.
Some way, somehow, we wanna be part of it.
We wanna motivate, we wanna inspire,
we wanna change the world together, come on now, here we go.
When I count you in, you're holding it at the top,
fast punches, three, two, one.
Go right now. - Oh!
- Right now, go.
Until the track is over.
Everything you have built in --
- Let's see it. - All of your emotion,
all of your goals, all of your beauty,
use it right here as one.
We're always real, always authentic, reaching,
10, nine, eight, come on, come on, come on, come on.
This is where it counts, seven, six, five, four,
three, three, three, two, one, recover.
Woo! - Woo!
- Justin and Taylor Norris,
the creators and co-founders of LIT.
We appreciate you so much, thank you for the opportunity.
- Mwah!
- [Taylor And Justin] We'll see you next time.
[electronic music]