Frank 1: Good morning everybody, this is Frank one. I am going to be showing you to better (Muffled) to the full body circuit.
Frank 2: Hey, what is going on Frank? And, I am Frank number two and I am going to be showing you the intermediate.
Frank 1: Hey, Frank number three, how are you doing?
Frank 3: Hey, what is up? I am going to be showing you the advance routine. We are taking a (Muffled) here.
Frank 1: All right, let us get started. Now, what we are going to be doing here is we have got pushup. I am going to be showing you to begin our version of how we will do it. Get on your knees, hands by about shoulder width. Now here, we are working out.
[Demonstration]
Frank 2: All right, (Muffled), right now, I am doing this pushup and then kick backwards, legs up.
[Demonstration]
Frank 3: I do not have an idea what I am about to do. Pushups with your one arm raise, wear your stuff like this and make a count. We are definitely (Muffled) your abdominals. Get the (Muffled) before arms up. In fact, we are working on our back.
[Demonstration]
At a 45 halfway when you are there, you want to pick it up or not. This is for us.
[Demonstration]
Frank 1: Well, welcome everybody. So, the pull-up stretching, I am going to be showing you the basic way of your pull-ups, even if you cannot do it. You need a ledger bar for something to pull-up.
So, we are starting off here, just like I said before, you need to (Muffled) to pull-up to the bar, jump, up, right back down. Try to jump up and hold for three seconds.
[Demonstration]
Okay, then, pull up, up with the (Muffled) your pull-up. Eventually overtime, you will be able to hold yourself up a little bit longer. We are not pulling up. We are just trying to hold ourselves up. Like I said, down (Muffled), right. Then eventually, you are going to start jumping. Slowly pull yourself up and hold it a little bit. Right, we will just need a little practice. Get a little hop, skip and step up away. And then, you hold yourself up to pull-ups and then you will just pull yourself straight up. Got to stop your baby steps, all right. Jumping up, [Demonstration], two, giving a little hop and holding and letting yourself out. [Demonstration], sort of pulling pull-ups. And, let us start with the intermediate course, I am just going to tell you what to do.
Frank 2: And, I am Frank number two, we are getting down and dirty. You know the intermediate course. We are doing our basic pull-up. Over here, we are pulling up halfway. We are just working out, start to (Muffled) on our back. Pull the way up to 90-degrees up. It will end up to our triceps right here. We just want to make up our back. So, slightly pull up halfway, down, halfway, down, it is just too easy to do it more than 15 yourself up.
[Demonstration]
Frank 1: Right.
Frank 2: Halfway and leg back downwards targeting our (Muffled).
[Demonstration]
And, Frank number three to begin this one. We will give him some room.
Frank 3: Hi everybody, this is advance. (Muffled) my perfect pulls right now. We are going large and we are going in charge. We got to (Muffled) on and it is the first the same stuff and we are starting off here, pull up, chin touches the (Muffled), holding it and right back down. Do not let spend of going down, just (Muffled) weight stuff right here, pull up. Pull (Muffled) right back done. It is the perfect for us. So, to get much harder, the knees, you (Muffled).
[Demonstration]
(Muffled) and the results is right on the (Muffled).
[Demonstration]
Great way to treat your triceps.
Frank 1: And welcome everybody, this is the beginner course. All right, it is quite (Muffled) here, ready to stretch. We are working out our quadriceps, our glutes, calves, hamstrings, the whole lower body with your abs.
[Demonstration]
Going up, going right back down.
[Demonstration]
For beginner exercise, bring (Muffled) who can train with you (Muffled). Targeting our glutes.
[Demonstration]
Frank 2: Frank number one, good job. We are about to switch in our ultimate style.
[Demonstration]
Starts with multiple steps, it needs enough speed through it.
[Demonstration]
Frank 3: Frank number two, you are doing a good job, but you will stick that up and (Muffled) we have got it. Your frog style.
[Demonstration]
You have got even on quadriceps, on powerful glutes, down a little bit here.
[Demonstration]
Frank 1: Frank one here and we are going to do the beginning exercise. We are going to hanging rigorous. So, let us hang up like a monkey.
[Demonstration]
All right, remember to lift your knees up and right back down. So, I am just seeing and (Muffled) above any tree. Dropping back down, so we can twist to the left and to the right. (Muffled) knees up and right back down, to stimulate your lower abs and for about 15 reps. If you can do more, you want me to call Frank number two for the intermediate exercise because (Muffled) with him
Frank 2: And, this is Frank number two, we are going on for the heavy lift.
Frank 1: Frank two.
[Demonstration]
Frank 2: And, we are going to be hanging, putting our leg for about almost 90-degrees and back down.
[Demonstration]
And remember, just a little squeeze on your lower abdominals and lifting as high as you can, it targets your lower abs.
Frank 1: It is fun probably watching you doing the workout.
[Demonstration]
Frank 2: That is almost (Muffled) guys.
Frank 3: [Voice Overlap] just the advance routine. Pull-ups, kind of (Muffled) a little bit. The lower leg right, the legs are going a lot of (Muffled), pull it into 90-degrees.
[Demonstration]
And, just let it go, kick (Muffled).
[Demonstration]
Frank 1: (Muffled) down your abdominals?
Frank 3: (Muffled Comment).
[Demonstration]
It stimulates the lower abs.
[Demonstration]
Frank 1: So, you get to reach to do a lot more than 15.
Frank 3: How the way to feel that?
Frank 1: All right, Frank one here. We are going for our last final exercise. We are going to be doing the body weight lift. Let us start up here. All right, beginner exercise, (Muffled) just pull it up. You can use your legs and hope you pull yourself up. It is great if you cannot do a pull-up, keeping your elbows and just (Muffled) pull straight up.
Intermediate, what we are going to do is going to bring it down just a little bit okay. Come on down, legs can be a little bit further out. I am pulling up and (Muffled) are still in. We are not using weight this much, so it is going workout of that a lot more.
[Demonstration]
And, we will pull straight up.
And for advance, the lower you go, the tougher it gets. Legs are wide, pull-up and I want a squeeze, up and we are squeezing. Pull-up, squeeze and hold, right back down. Small movements of your (Muffled) for advance.
[Demonstration]
We are just trying to target that back and get an isometric hold. All right, and hold it out as long as you can.
And look this out, you will get a body like me, all natural ready to do. Everybody, thanks for tuning in again. Frank, thank you (Muffled) day to day to come to help me out to workout this full body circuit then apply it with (Muffled).
Frank 1: Thank you Frank, I am glad to be here man. Together today, we did a lot of exercises here that stimulates the full body circuit, which you can repeat about five times or so to rock it out.
Frank 3: So, definitely everybody, you got to check out FrankWallFitness.com. Check up on MySpace videos, my YouTube videos, (Muffled) Frank Wall, all over the area all right.
Frank 1: Stay tuned with this because I will be doing a lot of big (Muffled), but I am sure we are going to be on DVD and (Muffled) all over, you are not (Muffled) we will help it, see you later guys and we are signing off, see you later.
Transcription by:
Scribe4you Transcription Services