 here at Biomechanics for a quick active recovery workout with Marlena, I'll introduce her real quick. Let's go inside and get it in. I got my BNBCAA, I'm going to sit on it doing the workout. I had some oxy shred in the morning on an empty stomach. I'm staying shredded year-round. If you haven't tried oxy shred, visit a website, www.hplabs.com, or ask for any nearby retailer, attack the stubborn fat cells of oxy shred. The best thermogenic fat burn in the market. Hey everybody, it's Marlena. She's going to guide us through a quick active recovery workout, but first I'm going to get on a treadmill and get our heart rate up, a little warm up before the action. So what we're going to do today is we're going to do an active recovery other body work. That's going to be crazy. You train all week, so it's going to be a little arm, back, shoulders, basic bicep curls, a straight bar, cables. Remember small right now, don't make fun of them. Yeah, it looks pretty good to see. So we'll point in, and really anything that you're working out is slow movements. You don't need to rush through them. You don't need to do this. This doesn't do anything, so you got to go nice and slow, especially on the release. You can push down on the weight as you're releasing. Push down on the weight as you're releasing, so it gets you even better, negative. So if you have a training partner to help you do this, and then overhead here can be another one. So if you want to make that history, all bicep. So close. Outside? Outside. Right? Yeah, it is this. I'm just getting started. How are you guys? How are you? I'm fine, glad you're welcome. Super side with a little triceps. The cool thing about these is you can do it in a couple of different ways. You can let it all the way down, hold at the bottom. That's a nice little, like their workout for your triceps. So when you extend at the bottom, focus on pulling the rope, really work that tricep out. So right in between, not all the way up, not all the way down, just stop right there. Feel that burn. One of my favorites for shoulder band, your side platerals at the same time. That must be important to you because you're like... You're working really a lot of upper body in this exercise here. Be a high rep exercise when you're hitting the 20. Straight out, straight up front, hit here. How are you not messing around? I thought it was actually the total. You do 10 and 10, when you're done, go for it. Mia, okay, so we gotta be doing this. I'll start. So you start one front, one side, one front, put you down nice and here, right to the side. A little coordination. Yeah, I'm like, I actually have to handle my brain cells. Feel good. Ready to do those arms, nice and straight. Not too much. That's correct. Perfect arm. Nice burn all the way through the shoulder. It's gonna be nice and parallel to the floor, arms are nice and parallel. The arm comes out to the press. Those elbows parallel to the floor. The arms are parallel to the ground, always. You don't have to drop here, just here. This is crazy. Keep the weight nice and straight. Focus. Up straight. Arms go up all the way straight, all the way straight. Whoa, all the way up. Press. Up. Press. What is that? That's the back of the press. Press all the way straight on. There you go. Those burn. That's good. All the way up because I have pretty strong triceps. Are your triceps equal? Yeah, so I don't go all the way up to avoid these new triceps. So it's like... A regular person. A regular person go all the way up. But the movement has to be customized to your body type. For this guy. It looks like I'm cheating, but I'm not. Trust me. Since you already have dumbbells, this is an easy one for rear delts. So we've already hit front and hit side. The rear delts have bent over here. So make sure on this one, back is flat. Tent is up, shoulders are down. Another one is weights are out. You'll hear like you're pouring coffee. Harder. Harder these. It's a water variation. Harder variation. A little bit more advanced. A little bit more resistance. Use of the weight. Chest is up. Higher. Back is trying not to rock it too much. Nice. All the way back. Gaging those rear delts. Use that back. Yeah. Getting my butt kicked. So on this one, forms your knees. Shoulders gotta stay down. Upwards gotta stay wide. Focus on pulling your toes apart. So that you can use your back. Raise your forehead. And be set up. And let's just say... Rear delts. Back. Your back. Chest stays up. Shoulders stay down. As you do this. Like three different variations. Can I get some? She's being greedy. Gotta be on the form. I don't do these. So form. Chest up. Chest up. I like to put one foot in front of the other. All the way to your forehead. Pull it all the way back. Okay. Chest up. Forward. Right. Keep your head back. Put your head in and just go here. Okay. So... I don't do this exercise normally. Great that Alina is here to make me do them. Being challenged in a different way. Not going super heavy. Still getting a great workout. So I challenge you to try new exercises. Because your body will adapt to the same ones. So this one is for a few more challenges. You gotta pull it all the way to the part. Like you're pulling it around. You gotta pull it all the way to the side. You gotta pull it all the way to the part. Like you're pulling it around. This one feels great. All the way back to your head. All the way back. Pull it apart. Pull it apart. Focus on pulling it apart. There you go. Pull it apart. Pull it apart. Right to your reach. Keep that chest up. Shoulders down. This one is very important on this one. Wow. That's a good exercise. Right? So you're gonna hit your glass a little. This one feels very effective. The elbows are flat. Down. Eyes at the side. You're not doing this when you're doing crunches. That's so important when I teach my classes. I do that all the time. It's not a neck exercise. It's an ab exercise. So focus on rolling forward. So your shoulders are rolling up and down. You're gonna do your abs. Not because of your neck. For writing some bicycles here. Hit those little plates. Oh yeah. Like these. Yeah. Bicycles? Yeah, these feel great. Twist those obliques. Roll those shoulders on the mat. Oh yeah. Let's do this. The one I like, leg lifts. So with leg lifts, feet are flexed towards you. So that means your toes are flexed towards you. Farther back, you go towards you when you're lifting. The less work you're getting in your abs. Another one in. Reach it all the way up. Down slow. Again, that negative release really burns out those abs. Then the lower leg lifts here to burn out. It's nice too. You can't tell how I really work out my abs. Feel nice and tight and pretty for our bikinis. Bikinis? Sure. I didn't wear bikini last week. He just won't put it on yet. You didn't have sizes that fit me. Simple bicep curls. Here. Roll release. I like to count three to four seconds on the way down. It gives it a nice burn. See if you don't have to do it with any reps. Are you getting accompanied by the toning and the lean muscle building people? Exactly. You can reverse it into the hammer curls. The important thing with hammer curls is, don't do this. This doesn't do anything. I'm a big wooly brand of strip form. Why it works? So you're here. Squeeze to the top. Your stamina is pretty good. Hardiness? Hardiness. I do a lot of stairmaster. Most efficient way to burn a lot of calories. Short amount of time. Also work your legs. The booty. Your glutes. Hand strength. Cabs over all your legs. I also incorporate bands sometimes. So I'll wrap around my band right around here around my knee. And you'll walk around. How long are you recording today? 20-30 minutes. About 45 days a week. That's about all I do. That's maintenance. Tighten your routine. You're really trying to burn fat at this weight. Get out of the cardio. Especially if you're trying to be here in your belly fat area. You need to really get out of the cardio. Make sure you're eating right. We talked about diet last time. So important. Max and I work out in our chicken and our egg whites. Whatever it is. Right before we work out. Right before we work out. Make sure we're fuel. Do not fuel. Can't train a lot. You're not getting anything out of your workout. So you're going to work the gym. Do not sacrifice diet. Before, after, eat good food. No cheat burners. No cheat burners. So you have your cheat meals. But this makes you, you know, get your priorities straight. What's next? Chest is up. Definitely. Shoulders are down. One of my favorite back exercises. That hold out. Hardest one of them all. And reverse. So again, on your chest. If I go any lower, I eat biceps. I remember my mom telling me. That is consistency. What you've seen is a result of a positive, healthy lifestyle. Every day. Today is freestyle. Like I said, we train all week. I just wanted to show you guys some active recovery. Super set to incorporate at the end of the week. Thanks for joining us today.