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Certainly! Here's the revised description with some channel claim words:
"Welcome to the International Zuby Gym Workout Channel – your passport to peak fitness! Dive into a global community of fitness enthusiasts as we sculpt our bodies and minds together. Unleash your potential with our diverse range of workouts, tailored for every level and ambition. From intense HIIT sessions to soothing yoga flows, we've got the fuel to power your fitness journey. Join us and conquer boundaries, one rep at a time. Your body knows no borders – let's redefine limits and sculpt greatness, worldwide!"
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LifestyleTranscript
00:00I'm not going to lie to you guys, the evolution of females, it's getting a little fucking scary.
00:05I walk into the gym, it's majority females.
00:07And let me tell you something, they're not sitting on machines and looking pretty anymore.
00:11No, no, they're busting their ass.
00:13Their core is getting stronger, their fucking squat is getting heavier, their fucking deadlift
00:18is getting heavier.
00:19Let me tell you something, they're fucking taking over.
00:26This move will strengthen your knees and prevent pain.
00:30Lie down with your left leg extended and your right leg bent.
00:34Lift your straight leg up until both knees meet, then slowly lower your leg.
00:40Do 10 to 20 on each side.
00:48Lower into a squat with your hands on your thighs, don't let your knees go past your
00:52toes though.
00:54Extend and raise your arms straight overhead, kick your right leg high while lowering your
00:58right arm to meet it.
00:59Repeat on both sides for about a minute.
01:07This is mod one for the bear flip.
01:09Starting in that four point position, knees under hips, feet hip distance apart, hands
01:14underneath the shoulders.
01:15Pick those knees up off the floor, we're lifting the same hand and the same foot.
01:19Left side and now try the right, exhale.
01:23Remember your weight each time.
01:26Keep the belly button pulled in.
01:27This is mod two for the plus sign drill.
01:33Starting at the back of your space, thinking of a plus sign in the middle of your space.
01:36Directional change, quick feet, pause in between.
01:40Right left, let's go to the right, back to center, forward, back to center, to the left,
01:46back to center, straight back.
01:48Again, forward, this time to the left.
01:51Right left, forward, back to center, to the right, back to center, back.
01:56Keep moving your body, light feet, soft knees.
02:00What is up guys?
02:01I'm back with some hip thrust form.
02:02I always see this exercise being done wrong and it's really, really important to get this
02:05one right because I don't want you guys hurting your back.
02:07So as we can see, I'm looking around the gym, my back is overextended and my legs are completely
02:12not in a 90 degree angle.
02:14So here's the correct form.
02:15The chin is tucked.
02:16This stops my back from hyperextending and as well, my legs are in a 90 degree angle
02:21and my chin is tucked in.
02:26Plank jack is a great combination of a classic plank pose, but you're also kind of doing
02:31a jumping jack at the same time.
02:33It's great because not only is it helping you focus on your form, but the jumping jack,
02:37part of it, kind of helps keep it a cardio workout too.
02:41Good job.
02:42Go get a glass of water and give yourself a pat on the back.
02:47This is mod one for the hay baler forward lunge.
02:51Starting with your feet in neutral position.
02:53As you step forward with that right foot, the hands come to the left of your hip.
02:57You're gonna chuck that hay bale over your right shoulder, push off that right foot,
03:00come through center and change sides.
03:03Hands move to the right hip, step forward with the left, chuck that hay bale over your
03:06shoulder and step back.
03:08Keep alternating sides.
03:13This is mod two for the squatting force field swinger.
03:21Starting with our feet in squat position, so feet just wider than hip distance apart.
03:25Bend into those knees about 70 degrees, reach those arms out in front of you and start to
03:29reach the right arm up just past shoulder height.
03:32As it comes down, the left arm's gonna come up.
03:35Working the mobility of the shoulder joint as we stabilize the spine and the lower body.
03:41Knees in the heels, back of the neck, long eyes, down.
03:48Grab a weight anywhere from 3 to 10 pounds, lie down on your back, bend your knees, lift
03:52them up to tabletop, put your arms straight up to the ceiling.
03:55You're gonna crunch your head and neck up, straighten out one leg as you twist towards
03:59the bent knee.
04:00Come back to center, don't drop your head, knees to tabletop, arms up and then switch.
04:11Go for eight reps of those, three times a week.
04:18This is mod three for the blowout.
04:21We're gonna do a directional change drill with racket in hand.
04:25Your trainer's gonna give you some commands.
04:26Forward back, left, right, just keep moving, hit that ball, come back to that athletic
04:30position in the center of your court every single time.
04:33Let's get started.
04:34Athletic stands, racket in the right hand.
04:35Let's go forward first, a little volley, all the way back, hit that ball, back to center,
04:40to the right, to the left, a little backhand, all the way to the right, forehand, backhand,
04:45all the way back, a little hit, boom.
04:48You got this, keep moving.
04:49This is mod one for the sewing bear.
04:53Coming into a tabletop position, so knees underneath the hips, hands under shoulders,
04:57hug your belly and find your core and float those knees a few inches off the floor.
05:01From here, you're just gonna pick that right arm up and just kind of test the waters and
05:06then place that right hand back down.
05:08Lift the hand up and then place the fingertips back down, inhaling and exhaling.
05:15So continue on one side and then make sure that you do the second side.
05:20This is mod three for the advanced push swing pull plank.
05:24Let's set up in that advanced side plank position.
05:26So wrists underneath the shoulders, reaching that left leg up, start position with the
05:31body, doors I flex, action and feet in the hands.
05:34Bring that left fist in towards the ribs.
05:36Now here's the action of the arm, push, swing that arm back and around and pull, push, sewing
05:44and pull.
05:45Keep moving, push, sewing, pull, push, sewing, you're doing great, pull.
05:52Right guys, I'm back with a little voiceover.
05:54So I started off with a single leg hip thrust.
05:56This one you're gonna push through the heel and it is a burner.
05:59Then I went into sumo deadlifts.
06:00I kept the stance nice and wide, toes pointed out and you don't overextend at the top.
06:05Then we went into a B stance deadlift.
06:07You keep all your weight on one foot and push through that heel.
06:10Then I went into hip thrust.
06:11I kept the pelvis nice and tucked.
06:13It was a bit of a wider stance and I felt it more in my glutes.
06:16Then I just went into a single leg hamstring curl.
06:19This was just to finish off my session.
06:21Kept the tempo two to two and that's it guys.
06:25Lie down on your back, extend both legs straight and then hug your right knee into your chest.
06:31Give it a nice squeeze.
06:33Now slowly drop your knee over to the left as you reach your right arm to the right.
06:45Hold for 30 seconds, come back to center and repeat on the opposite side.
06:51This is mod three for the force field swinger.
07:04Starting with your feet wider than hip distance apart, bend the knees, tilt forward with the
07:08pelvis so the spine is long.
07:10Reach those arms straight down in front of you, palms face one another.
07:14Reach that right arm up, get full range of motion.
07:17As it comes down in front of the shoulder, the opposite arm lifts.
07:24It's like your hands are two magnets.
07:28Back of the neck long, core engaged.
07:32Find your breath.
07:35This is mod one for the bloat.
07:37We're going to do jump twists into wacky jacks.
07:40Your trainer is going to give you different directions, different patterns.
07:43Do the best you can.
07:44Let's start with those jump twists.
07:46Pelvis onto the hips, feet close together.
07:48You're twisting that lower body, trying to keep your eyes forward.
07:52So really working the rotation in those hips.
07:55Light on the toes.
07:58And now into those wacky jacks.
08:00Bring those arms out, legs out, and wacky jack.
08:05It's okay to look a little silly here.
08:07I know I do.
08:09Keep moving your body, you're doing great.
08:12This is mod three for the sewing bear.
08:14Sitting up in a tabletop position, hands under shoulders, knees under hips.
08:19Float those knees up off the floor.
08:21And now practice lifting that left leg up off the floor, stabilize here.
08:24Now we're going to pick that right hand up off the floor, and we're going to thread the
08:27needle.
08:28Bring that arm under and through, and then bring it back like you're going to place it
08:32onto the floor, but don't let it touch the floor.
08:34Bring it through and back.
08:36Keep moving here with your breath.
08:42And make sure that you do the second side.
08:48This is mod two for the hay baler forward lunge, starting with your feet in neutral
08:53position.
08:54As you step that left foot forward, the hands move to the right of the hip.
08:58And then as you land, that hay bale goes up and over, 70 degree bends into the knees.
09:03Push off that front foot, come through neutral, alternating sides.
09:07Step forward, chuck that hay bale, come back.
09:28This move works your obliques, the muscles along the side of your core that shape your
09:32waist and give you an hourglass shape.
09:35Lie on your left side with your legs straight and stacked on top of each other.
09:40Flex your feet and scoop them forward slightly to protect your back.
09:45Rest your head on your straight left arm.
09:47Then on an inhale, lift both legs off the ground, exhaling slowly while lowering them
09:53until they're about one inch off the ground.
09:56The secret to making this move really effective is to superglue your legs together and move
10:01them as one.
10:03Do 10 to 12 reps, then switch sides and repeat 3 to 4 times.
10:07This is mod 2 for the lunge with twist.
10:10Starting with your feet hip distance apart, bring those arms up into those Russian dancer
10:14arms.
10:15Step forward with the right foot, bend into the knees at 60 degrees.
10:19Make sure your knees are tracting forward.
10:21Give a little twist towards that front leg.
10:23And now push off the front foot, there's your power, step back to neutral, do the other
10:28side.
10:29Step forward with the left foot, bend down, 60 degree bend, twist to the left, use your
10:34core, come back, push off that front foot, back to neutral.
10:39Continue alternating sides.
10:43Step, lunge, twist, neutral, step, lunge, twist, back to neutral.