 Hello everyone and welcome to Indianapolis. I'm home for the holidays and I I've decided the show must go on. So we're gonna do a workout here with my sister Madison and today's workout since I have some Garage equipment garage gym equipment. We're not gonna do a normal at-home workout. That doesn't require any Equipment what we're gonna do today is we're gonna use the squat rack that I got That's the only piece of equipment that's required for this if you don't have that You can improv. This is an improvable kind of thing or You can try and at-home workout substitute some body weight squats hold a bunch of books in front of you I don't you know something like that So we're gonna start with a warm-up here inside because it's about 30 degrees outside It's pretty chilly. We've got our sleeves on at least I also have my my Lulu shirt that has holes in it so that I don't sweat too much in it Probably not appropriate for right now, but we've got a dog upstairs a vacuum running And we're just gonna hit the ground. I'm going first one Maddie. It's called rocking. So We're gonna sit like this kind of like you're falling back or doing sit-ups or something And I just want you to reach and tap your toes like this. Okay Pull your toes up a little bit. Yeah, that'll help you out. So we're gonna fall back and Then come all the way back like this. Okay, try not to grab your toes, but if you have to it's okay. We're gonna do 20 One two three four six This one takes forever Eight and you do it pretty well nine Ten so normally what I tell people is just to kind of round it out so that you're not thumping on the ground 12 yeah, I kind of have to because keep hitting my hood if I go to to flat I feel like I'm falling back. I 17 okay last three we're gonna do a rock Squat like this I missed it 19 no That one probably counts, but that one felt better Okay, so 20 rocks good way to start all of that. It's kind of like a crunch Yeah, and as you fall back you have to control yourself So you don't if you thud you lose that and you don't have the right ab tone and the ab positioning that you need So that's why I like to start with that one Next one I've got my list here slightly off camera so you can tell that this is a magic trick Next one crab walk. Okay. I'm gonna go first you go back there Crab walk. We're gonna modify this turn your fingers forward Like this and it's the same kind of seated position, right? So we want to hold the same position I want you I don't want you Crunching down like this. I just want you to tuck your tailbone up towards the sky So just like you're rounding your back. Okay, and we're just gonna take 20 steps two three four Okay, give that a shot Okay So We're here. This round. Yeah, do you move your arms and legs at the same time? Yeah, try two Yeah 20 perfect Okay, we'll try to keep running here We got two more exercises inside. This next one is really difficult and so it's It's good that mom didn't want to do this on camera Because she'd have trouble with this one So you remember the rock to the squat that we did at the end like this Yeah, so I want you to start in the squat this full squat Okay, you got some room. Okay shift your weight to your right leg Okay, pick your left leg up and Bring it forward. You can put your hand on the ground. Okay, so I Don't know if you can tell on camera Maddie's heel came up off the ground So I'm gonna turn you can just stay right there get comfortable. This is where I am. This is what I want I want a nice flat heel. I want a good ankle mobility. She couldn't find that so she went like this Where a heel came up off the ground. So let's come back to your two leg squat You got your heels on the ground, right? So keep when you shift your weight push through that heel a little bit more Yep, and then when you pick the other leg up, you can put that hand down to help you through it Bring that foot forward. You got your heel now. Okay, try to bring your other hand forward now And we fall Right, so this kind of lights up your leg a little bit when you're you're trying to get the Mobility what I want you to try to do we're gonna do six of those on each side Just try to get in the position. There's no squatting involved. We'll do that next but You get this this side to side It's kind of like a yoga mobility drill thing when you fall just trying to hit me in the face So we're gonna go on here to So yeah, you can use your hands to guide you if you need it try not to I Count completely. I think that was three side We are dressed for the outside So what I'm looking for here is for this to look pretty similar on each side That's kind of like that's the dream. I think I did six. Did you get it? That's not bad Okay, okay, that's probably that's so that one can be hard that one has definitely warmed us up a little bit though So the other ones were more for Positioning and then these ones are more for let's get your heart rate going and let's get warm because it's freezing outside So we talked about keeping the heel down. That's really important For teaching you how to drive through your leg muscles the right way turn your hamstrings on when you're squatting Keeps your your hips in a good position keeps your back from getting tight. I know you get some of that Also important for the next step So the next step that was what I like to call pistol squat walking because it kind of looks like you're walking as you do it But you're in the bottom of a pistol squat. We're gonna actually do pistol squats now So I'm gonna stand up. You're just gonna see my lower body I'm gonna try to come all the way down all the way up And I'll do all of my leg at once if you can't go all the way down It's okay. Just even go halfway like even this is a good start nice, I Don't get how you can oh Keep the balance How many did you do? We're gonna try for six Who I fall on this side all the time. I think I did six I should feel like I did six, but I don't want to do five on camera and be a wimp. So One more Okay Did you get him? It did something weird to my quad like not the one that was squatting but this one up I had some kind of like Twix in it and it was hurting So that one Shortens a lot on the way down and when you straighten your foot out It makes the foot really heavy makes a leg really heavy so that one muscle really tries to help you out But it gets really short so you feel it Um, do you need help on that one? I didn't see I was too busy not falling. We're falling No, I get the general idea. I think my legs just aren't strong enough yet. So and and that's totally normal so the mobility the reason this is so challenging is because there is a Mobility and a strength component to this you have to literally move your whole body with one leg But you need to have the mobility so that those muscles turn on and you don't fall So that's why we start with the pistol squat walking We start with all the other stuff to give you the least of mobility and then we can just modify You know the depth that you go to If you don't have the strength I can just start here It's going to about here and that's fine. That's totally appropriate for most people Just try to make sure you stay over that leg and you're not losing your balance Okay, that's even too hard You're gonna hold on to something and do a split squat Like this or you just do a normal split squat if you don't need to hold on that anything But all I'm trying to do there is Warm you up in single leg stance Because it you know it unlocks your mobility for the rest of your workouts so you can do some cooler stuff And it gets your muscles going. Okay That is the warm-up. We're gonna go outside to the garage gym Take this warm-up into a workout. All right, everyone. It's about 34 degrees now outside The sun is blinding and it's freezing So we're gonna start our after our warm-up. We did our we did our rocking. We did our Crab walk. Yep. I remember we did our pistol squat walking and then we did our pistols and my legs definitely feel it I'm sure Maddie's do as well We're gonna go we're gonna start our workout here with a barbell back squat. This is a really traditional squat. So Um, I'll Maddie. I'll go first. Okay, so we have a we have a bit of a jank set up here This bar has about negative one millimeters of clearance. Oh, no, that's maybe two millimeters of clearance Um, so we're gonna try to be careful. We're gonna walk under We set the bar to a height that Maddie can get to because she's a little bit shorter than I am Not that I'm tall I'm just gonna take a comfortable stance And I'm gonna squat down making sure to not fall forward but shift back into my butt muscles at the bottom and come back up Now I'm gonna do about 15 of these Maddie, you don't have to do 15. That was hard After those pistols. All right, you go ahead If you want to face the camera Maddie, you're okay to do that. It just it looks weird It looks like you don't know what you're talking about and so when you When you come back in you'll be able to look at the hooks a little bit better. That's all this way So yeah, nice comfortable stance good Good now Maddie when you squat back Um Can you turn towards the wall a little bit? You won't hit anything keep going Okay pause right there. So we're gonna hope that you can see this do one more squat and look at our back curve Okay, so it's a little steep. It's a little extra come on back up So what I want you to do is I want you to pretend like you're wearing a belt Pull your belt buckle up to your belly button. Yes. So that's really good You can see I can see from the side here that her back has flattened out a little bit So I want you to hang on to that while you come down You're gonna have to kind of take a bow and go really slowly because you might lose it That's perfect. Yeah, that's really good. Okay. Now try to speed up But try to hang on to that if you lose it. That's okay. Just fix it next time Yeah Yeah You're okay. You're okay Just so long as you don't hit the car We have to keep working over holiday break Okay, you're starting to arch a little bit more. Yep. So hang on to it at the very bottom Yep This is an ab workout too. Hey an ab workout. So if you see my video about talking about the abs While squatting Starting Christopher Hugen Hugen, I don't know how to say it. You could stop That was really good. Okay, so probably why my back was hurting Doing stuff. Well exactly and that's you you just compress it more than you need to right? So your back muscles turn on a little bit more and they get in a position to turn on more So you not only turn them on more, but you feel them more Which those those things are separate, but they're similar. They're related And that extra those muscles there are really good at compressing. So you'll feel that tension Just because we Did some crazy pistol squats already. Can you put that on that bar? So Maddie What's that You know Doesn't matter. No Well, it kind of does this. This is the way to do it. You're right So we we have a cue for you and I'm going to fix your shirt right here. There you go So we have a cue for you. I want you to put on some weight here We're going to do three sets of 10 working reps. So that set didn't count. That was just a warm-up, right? We you know, again, we got to keep warming up, especially since it's cold out here We're going to try not to talk too much I want you to work the weight up as high as you can Without losing that if you can't maintain that little tuck at the bottom And you can't feel those abs then we'll have to stop I'm going to go I'm going to do about 10 with this Again, try to sit back Feels good all right Do you want to go to this? I'm going to be so We're going to go 10s for you So we prop them up there because it's easier to put on Try your 10s Do 10 if it feels at least like an 8 out of 10 on a difficulty scale, then we'll count it. Okay Oh We'll have someone back there Eight that one wasn't as good Oh, that one I lost it. That one wasn't as good one more redemption. That's better. There all the way in. You're good This is so jank Um so Maddie's starting to show I Imagine since I could see it from the side that you guys could see it on the camera But Maddie's starting to show A little bit of a twist In her squat, so I'm gonna at world maybe go up a little bit more That one's that one's symmetrical So we don't have to worry about which side's in Um since I've squatted before we're not going to worry about collars. I think I'll be okay Um, I am gonna fix your microphone as it flops all the way around here All better Okay my turn I might call this a working set just to kind of get going We'll see how it feels so Things are just Plastic stuff falling from the ceiling. So this isn't about for me. This isn't about Oh You're a little dizzy now. This isn't about using a whole lot of weight. You'll notice. I'm not pausing at the top So I'm not so worried about what's happening up there other than I want to get back going To stress on my muscles again. I want to get back going so that I get fatigue build up again not about weight It's about fatigue. So I want to get this hypertrophy stimuli stimulus Because I haven't worked out in a while And I want to be jacked and huge Um, put your tent on Don't hit your head Was that last set difficult at all? um I think towards the end with really thinking about my muscles and I definitely felt myself like leaning in towards my right Like leg. Yeah, so that's good. She can feel it. It means she's not disconnected from her body We'll stay here. We'll call this set number two Um do 10 more of these You might have to do four sets Now one thing I want you to think about I want you to kind of turn your hips to the left a little bit And keep your left abs on. Okay. Give me a nice big exhale So hold your your tuck and hold your turn. Those are the things right? So we want to try to feel these abs as much as we feel the right ones Hang on to that while you squat All right There you go 10 very good. Cool. How did that one feel? It was good. It was definitely It was more ab than leg. It felt like I think just getting back used to yeah, yeah That'll That can't happen. Um, I'd like to get you to a little more leg We're gonna put a 10 and a five on for me Um, yeah, that can happen. I did think that one looked better though So if you feel okay, we can put a little bit more weight on for your last one All right. That one felt more like it works. Let's go 10 and a five for you I'm gonna check our time make sure our camera doesn't run out here We got seven and a half minutes. Okay Yeah, you can tell that was work sex and breathing much harder Okay This was a turn hip like that. Yeah Okay pause tuck a little bit more last one good you can kind of see The wrinkles in her shirt Where she's doing the bending Um You you can feel it. You already know Yeah, right the one right before you told me I was like, yeah So part of that is you just maybe needed a break fatigue can do it All right, let's just put the 25 on Oh baby, babe I Correct correct. Oh no, no five. Sorry just 25. Okay So this is going to be set to for me because like I couldn't call 135 Last one I was getting some pretty serious knee pain And so all I did it was over on my right knee and all I did was I shifted over Tried to load my left leg a little bit more And then it felt better. So we're gonna keep trying that It's digging into my shirt a little more Okay, um You're welcome to do another one if you want I can do it if you want to work on it unless you have other things We've got more but I think you're Doing pretty well we can Keep working on it. I'm sure these mics are picking up great plate noise One last set try to keep this out right here Turned really great. Just I just want you to kind of feel like you're turned Okay, because you're turned the other way That makes sense Yeah, okay go a little slower on the way down. You're losing control Yep, stay back You got it. Nice job I have no idea So I definitely stop you there That one looked like it was getting Pretty difficult And the 20 or 25? Yeah We got just enough time Finish my set and then Move on to the next thing Haven't worked out in a while I really want us to be sore I guess My knee felt pretty good on the last one though. That's good Got it All right exercise one complete All right, Maddie back squats over Time for front squat seems a little counterintuitive Why would you need to squat so many different times? What we're going to do we're just going to do one set and it's going to be terrible Okay, because I want you to regret doing this So I'll go first Even though I just finished Let's put we're going to put a few tens on to We'll go three I think I'm I think I'm down for three. Oh, that's okay It's okay if I can feel that difference then I shouldn't be lifting So this is a strip set Or a repeated drop set So I'm going to do 10 with this And then we're going to take one 10 off and I'm going to do 10 again I'm going to take another 10 off. I'm going to do 10 again You're going to take another 10 off and I'll do maybe 10 With just a bar You're going to do something similar Good luck to myself too. Okay So we're switching to front squat even though my microphone's right here. Let me move this down Might work a little better Idea again is fatigue not weight Going again second sets way worse There's a little bit of cardio on the last ones. I'm going to give you tens We're going to do fives Let's see two and a half Two and a half I want to do this and I want us to get fatigued I'm getting a little hasma But we have to think even if I did fives for her That'd be the way she was back squatting And I know she's not going to be able to do that now because she's fatigued So we have to do the two and a half. So we have to take it down a little bit Try to get 10 On each set if I tell you to stop just stop Good luck Remember same things apply though keep your hips Yeah This will be funny if you've never done this squat before Well, I hurt my wrist last year so then I didn't do this Okay, if it hurts I'll show you another way One more Oh, I don't like this This one's way harder So this squat variation is really good because it shifts your body weight back a little bit This actually like her squat looks a lot better form looks a lot better So she's just looking for physique goals. She's not looking for power lifting Front squats are really appropriate. Keep your elbows up. Keep the weight on your shoulders Yep Good Did you get 10? Okay, two more keep your good posture like you had before Shift back at the bottom Nice Two You got two more Nine 10 almost there Go slow if you have to go quick if you can Nice five five more six seven Eight all the way down nine 10 nice Do you feel your legs more? Yeah, okay So good the idea here is you get a little bit more mobility out of the front loading because it shifts your weight back Um, it's a little harder to do the back squat. So she can sit down more and load her legs muscles more And stress them out and get them fatigued and then get that hypertrophy stimulus So you get the legs that you're looking for you're not going to get she's not going to get these huge ass thighs She's just going to get a nice toned look as long as she eats. Okay, which we're working on All right, let's rest All right team Way to move because we need more space. We're going to do 100 walking lunges and that's it So it's just one little finite goal for us to work towards doesn't require too much talking We're just going to get going. You want to come behind me and then we'll count together 30 These can be as bad as you want them to be If I go down a little slower, I'll feel worse 48 I'm mad if you need a break Feel free to take one I just want it to be over with So I'm going to try to keep going I think I've done 70 72 I think I may have missed one Okay Yeah, I'm saying I lost count. Okay. That's probably good so That one's a nice way to get that fatigue that we're talking about so you get that Toning look or that muscle-building look that you're looking for but It can be difficult, especially with the fatigue as it builds up. So if you saw Maddie She was coming back to what she knows, right? She's arching her back a little bit more I wouldn't ask her I think we're only doing this for edification here edification purposes, but I would imagine that she'd feel her back a little bit more Doing the lunges. Yeah Like now Yeah, okay It just gets A little more sensitive when you put that extra pressure on right We're not it's not damaging her back. You don't want to say that Because you can't confidently say that but you can say that it's just making her a little bit more sensitive. So When I'm going through and I'm coaching her on that I probably would have told her hey take some breaks I wouldn't have done it with her to kind of push her along like I did I would have said take some breaks You don't need to rush through it And rather than look really clean Then you just get them done So last one not last one. We got last two. We're gonna do two ab exercises kind of undo. This is no longer a leg workout, right? We're just trying to restore some of this positioning that we got in the warm-up And teach our bodies to hang on to it even though we're fatigued right now throughout the rest of the day because there's 23 hours left in the day and we got stuff to do until the next day starts, right? Um, so especially for Maddie as her back arches. We got to do this We got to get this position back teacher how to be there teacher how to get comfortable there So that she doesn't have to lean back like that all the time. So what we're going to do We're just going to do one minute of a plank shouldn't be too hard, but We've uh, we've done a whole workout. I'm going to use this as our timer You ready? We're gonna go in three two One and go Make sure you tuck your tail like we did before. Yeah, you look pretty good there Now I want your Hands to stay flat. See your your pointer finger. I want that to stay down in the ground Keep pushing that down and push your back up towards the sky We're gonna try to keep that rounding you should feel your abs a little bit more with that Let your heels sink Towards the ground. Yep. You should feel your abs a little bit more now We're a little over halfway 10 seconds three two One and relax Okay That was that one. I'm gonna leave my glasses there We're gonna do I'm shaking a little leg quiver We're gonna do a bare walk. So Do you can Maddie you can come back here And I'll be here in front. I'm gonna put my thing back in my pocket here And it's kind of like a inchworm We're not gonna walk all the way out and straighten ourselves out We're just gonna stay at like the top of the inchworm in this little pike position So bend over for a toe touch Walk your hands out just a little bit right about here. So right here at the top straighten your legs out Yes, okay Step same side same arm Hold right there. I want your forward leg to stay straight forward heel to stay on the ground. Yes, okay. That's one And we're gonna waddle two three four six 17 18 19 and 20 good So that's just a Nice way to keep our positionings Back in that abs turned on state That's our workout for warm-up to cool down We did some rocking We did some crab walks We did some pistol squat walking. We did some actual pistols Got really tired from that and then we started squatting and we then we did our front squats And then we did our lunges which she told me off camera. We're just murder She should have never stopped. She said you got to remember that don't stop It just gets worse And then we cooled down with a little bit of a plank Turn those abs back on and then a little bit of a walk. Keep those abs and move your body around If you have any questions, leave them in the comments below if you like this Let me know if you give this workout a try. Let me know Because if nobody likes it, I won't keep doing it