Hello, welcome to week 2's workout.  Today, we're going to have another five rounds, and when I say five  rounds, think, you know, workouts should take you 15 to  20-ish minutes, so if you would rather, you know,  get through three rounds in that 15 to 20 minutes and you're like I'm good, then feel free to  stop and maybe the next time. I'll keep these workouts, right. You  can always repeat them.  Maybe next time, you shoot for four rounds and see if maybe you can go a little  faster or get another round in within your time frame.

So today, you're going to have five burpee broad jumps into 10 dumbbell strict press or shoulder press is another name for it, into 20 dumbbell renegade rows, into 40 mountain climbers, and then you're going to finish with 60 steps of a dumbbell farmer carry.

So I'm going to demonstrate each of these movements for you. Talk about a little bit of form on each of them and good.

Okay, so burpee broad jumps or a big step right if you don't jump you can take a big step on these, but your  burpee broad jumps, right?

We're going to come down for a burpee. You can step back or jump back, right? And then I'm going to do a big broad jump, right?  I'm going to do five of those, and then I'm going to  come grab my dumbbells for five of your strict press.

You know on these you want to be to be about hip to shoulder width apart something steady  base, right? Dumbbells are going to be up as  my shoulders, squeeze in the belly, move in the quads, lift those dumbbells straight  up overhead, and right back down to the shoulders.

I want to finish, finish with those dumbbells, with those biceps at ears, right? I don't want to finish with dumbbells out in front of me. That puts a lot of pressure on the front side of that shoulder, just straight up, straight down on those, okay?

You have 10 of those. Now your dumbbells should be heavy enough to wear, you know, maybe you have to break up, those 10 reps.

Otherwise, shoot for those last couple to be challenging. If you can easily get through those 10 reps, then you need to go a little bit heavier. Next, we're going to move on to plank rows. So you can use the same set of dumbbells. If you need to go lighter or heavier on these, feel free to grab another set of dumbbells.

These are going to be down plank position, wide base, so wide feet. Okay, and then we're going to pull that dumbbell back towards the hip and right back to under the shoulders. Okay, I'm going to alternate, pulling that dumbbell all the way back to the hip, okay?

I try to keep my shoulders and my hips square to the ground. I don't want to open up as I pull that dumbbell back towards the hip, okay?

And make sure that dumbbell's coming back and not up to the shoulder.

Okay, I want to pull back, working the lats, okay, mid-back. So you have 20 total, 10 each side, and then you're going to go on to 40 mountain climbers. These are going to count every knee, okay?

Every knee is a rep. If your wrists don't like being flat on the ground, you can definitely use those dumbbells, right, to straighten out the wrist.

My hands on there, or I'm on the ground, and then I'm bringing that knee towards the chest, step these, or run them.

Okay, but I'm trying to keep my hips down. I don't want to be in this pike position, okay?

So, plank position, driving knee to chest.

For 40 of those, and then for your farmer carry, right, this is another core movement that works grip  strength.

It's a farmer carry and that's just taking two heavy dumbbells, okay, holding them and you're going  to give me 60 steps so you can do 30 turn around come back another 30 on those. On your  farmer carry, you're going to think tall chest, belly's  tight, don't slouch, right.

So nice and upright, okay? And don't let, don't swing the dumbbells.

Try to keep them nice and steady, close to the sides. All right. And again,  those should be heavy. So hopefully you have a different pair of dumbbells for those than you do for your rows and your  strict press. So have fun with that one. And we'll see you later.