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Dig Deeper
The Build [Weeks 9–12]
With your increased muscular endurance and power created from the prior two collections, now it’s time to build.
These workouts are positioned as your final collection in the 12-week process because your body is primed to lift heavier than you might have thought possible.
Isolating the muscle you’re training each day allows you to realize your gains and find your peak strength for each independent
muscle group.
And then build upon it.
Day 1 -Chest
Day 2 -Back & Abs
Day 3 -Arms
Day 4 -Legs
Day 5 - Shoulders & Abs
Day 6 -Steady State Cardio 3
Transcript
00:00Oh shucks, this is Steady State 3. Listen, when I was deep in my prep getting ready for my show,
00:15my coach would put me on a Stairmaster. So I'm gonna make you feel like that today, except
00:19we're gonna have a little bit of fun. Come on, slightly bend the knees, keep the core nice and
00:24tight. This is gonna be a little different. It's a little bit longer and I'm gonna wear you out.
00:30I'm gonna make you feel good as we go forward. Are you ready? Here's four, three,
00:37give me a little side raise right here. Come on, let's warm it up. Now what you're gonna feel
00:42today are those moments where you feel like you are climbing a hill or if I took you to the
00:50Empire State Building and I was like, climb to the top, we're gonna push through. Let's go,
00:56take it out side to side. Stay in it, keep the core nice and tight. You've got it for eight more.
01:02Yes, give me four more right here. Four, three, we're gonna change this to a front raise. Take
01:08it up right here. Push, keep the core nice and tight from here all the way down to the hips
01:15as you push. Slightly bend the knees and listen, at some point you might be like,
01:21Sean, see I can't stay with you. Here's what I always say, this is your journey. Do whatever
01:27you need to do to push forward. Give me eight more. Eight, seven, six, give me four more here.
01:34We're going to an angle press. Take it out, oh come on, out in, push down, stay with me.
01:43Yes, as you start to bend those knees, I really want you to engage. Keep those shoulders down.
01:51We're warming up. Now throughout this workout, you'll still be able to use some of those tips
01:56I give you while you're lifting to activate the muscles. Come on, push it out, push through.
02:04Four more, four, three, come on, chest opening here. Come on, take it out. Yes, we're there.
02:12Keep it going. Take it out, pull through. Got it? Squeeze the back as you go. Let's warm it up too.
02:22Here's one more little tip. Whenever I have to walk in a treadmill, if I'm walking up a hill
02:26outside, even if I'm walking, I'm engaging my muscles. Are you ready? Four, three,
02:35four, three, let's give me the knee. Yes, pull through. Tap it up. Stay in there. Exhale. Anytime
02:47you close the body, you pull it in. Now we're going to stay here for a second. Then we're
02:54going to get into a power knee. Your right knee is going to come up. Left knee is supported.
03:01You will slightly bend the knee. Engage. Get ready. Here's four, three, stay on your right side.
03:08Take it up. Pull. Yes. Come on. Pull it through. Work through the oblique. You can look down at
03:16the oblique. Work through it. Come on. Slightly bend the left knee. Pull through. Yes. Exhale
03:26when you work. Push. Give me eight more here. Seven, four more right here. Four, three,
03:36take it to the left side. Let's go. Pull. Get it up to the side. It's like you're crunching down.
03:44This is the focus. We're warming up the legs. We're pulling through. Come on. Stay in it. Come
03:53on. Stay. Pull. Slightly bend. Engage. Engage the quad. Yes. This is a serious focus. Seven.
04:03Give me four more. We're going to go to a right knee cross left arm ago. Push. Yes. Stay in it.
04:11Come on. Look at the punch. Yes. So good. Push through. Come on. Yes. Come on. You're good.
04:27Listen to me here. Give me two more. Give me four power knees here. Give me four. Four, three,
04:36left knee cross go. Come on. Here. Come on. Yes. Stay in it. Push. Engage from the bottom of the
04:46core. Come on. Yes. You got it. Come on. Keep pushing through. Hey. Come on. Keep it going.
04:59Come on. Yes. You got it. Give me three power knees. One cross. Three, two, cross, go. Three,
05:13two, cross. Yes. Three, two, cross. Push through. Two, one, cross. Come on. Yeah. Three, two,
05:25cross, go. Three, two. Give me one more. Three, two. Keep the power knee for four. Four,
05:35three. Then one cross left. Go. Three, two, cross, go. Three, two, cross. You got it. Three,
05:46two, cross, go. Remember, go from the core, the bottom. Two, one, cross. Three, two,
05:59one. Come on. Three, two, cross. Give me four power knees. Four, three, plie squat. Let's go.
06:07Come on. Take it out. Okay. Now we're in it. This is the first time where I want you to feel like
06:14you're walking up the stairs. You're pushing through. You know how you can just like walk up
06:20the stairs and push through? Come on. Keep it going. Down. Come on. Keep it going. Push the
06:28knees out. Lengthen the quads. Come on. Push through. Give me four more. Four, three, cross,
06:37back, go. Cross, back, cross, back. Push the knees out. Come on. You're going to feel the burn.
06:47Think about walking up those steps. Come on. Yes. Stay there. Push. Come on. You're in it.
06:57Push through. Come on. You got it. Eight, seven, six. We're going to slow this down. You're going
07:04down. Hands out. Come up top. Down, up here. Look. Take it out. T. Push. Down, T. Down, T. Down, T. Yes.
07:16Down, T. Push through, y'all. Come on. You got it. Squeeze that back up top. Down, T. Act like you're
07:26pulling a band apart as you come up. Come on. Push. Yes. We got it. Four, three. Here we go.
07:37Tip it out. This gives your legs a little bit of a break because then we're going from here.
07:44After this, I'm going to ask you to get a little bit lower as you go. Come on. Push it out. Yes.
07:52Keep it going. Hey. Keep it there. Push. Push through. You're going to have three pulses,
08:02one behind. Here we go. Three, two, pulse. Wide. Cross up front for three, two, behind, back. Three,
08:13two, behind, back. Come on. Three, two, behind. Get a little lower. Three, two, behind, back. Let's
08:22go. Come on. Three, two, behind. Hold it to the ground. Push your knees up. Push it back. Squeeze
08:29the glute. Keep it going. And back again. Three. We're doing a little power strike right here.
08:37Take it in static. Power. Out. Power. Out. Power. Out. Core. Here. Yes. So good. So good.
08:50Come on. Open up. Each time open up. Squeeze your glutes in the back. Squeeze your glutes in the
08:58back. Squeeze your glutes in the back. Squeeze your glutes in the back. Here we go. Now come
09:07onto the toes. Reach out. Reach out. Reach out. Reach out. Squeeze. Come on. Push through the
09:17core even when you're in. Tuck those hips under. Come on. You got it. Push it through. Keep it
09:26going. Push. Give me four more. Four. Up. Two. Toes. One more. Eagle side to side. Bend over. Let's go.
09:40Okay. We're pushing through. You should feel it in those quads. Not just because of the tension
09:46of the contraction, but because you stretch them in that plie. Here we go. Let's push. Come on.
09:53Take it out. Bend over. Slightly bend the knees right here. Push. You get it. Give me eight more
10:01here. Seven. Ready to go big? Two right. Two left. Let's go. Come on. Take it out. Yes. Come on. Keep
10:12the feet parallel. Come on. Squeeze the back up top. Keep that core tight. Yes. You're there.
10:21Push. Come on. Let's go. Come on. Let's push. Keep those shoulders away from the ears.
10:29Keep going. Four. Here's three. We're going to hit a tribal. Step back. Hit the wall. Slow. Slow. Out.
10:39Stay here. Out. Stay here on your right. Squeeze the core. Slightly bend the left knee.
10:48Come on. Now, if you've ever walked on a Stairmaster, sometimes you turn to the side,
10:54walk up sideways. That's what we're mimicking here. So, put the fire into the quad. Up and down.
11:04Two more right here. Take it to the other side. Let's go. Come on. Up. Yes. Squeeze. Up. Down.
11:13Down. Push it out. Come on. You got it. All right, guys. Take it here. We're going to go into a
11:21little combo. You're going to do two eagles right, two elbows back with a tap back. So, you'll move
11:29right. You'll hit two left tap backs with a left elbow. There's four. Three. Move that way for two.
11:37Come on. Left tap back. Elbow back to here. Other side. Right elbow back to pull. Come on. Yes.
11:46Take it back. Come on. You got it. Push through. Come on. Let's go.
11:54Push. Stay with me. You got it. Give me four more. You're doing the same thing,
12:03except this elbow turns into a tribal. Move. Let's go. Tribal two. And other side. Go.
12:13Tribal two. Take it back. Yes. And again. Come on. Squeeze the core. Yes. Come on.
12:22Come on. We're walking up those stairs. Bend the knee. Come on. Fire up the quads. This is where
12:29it's going to get crazy. Here's one. Take it back. Other way. One side. One eagle. One tribal.
12:38Eagle. Tribal. Eagle. Tribal. Eagle. Tribal. Stay low. Come on. Hey. Come on. Got it.
12:50Push it up. Stay committed to the journey. Give me four more.
13:03Two more right here. Step right. Left knee. Tap back. Yes. Crunch it up top. Okay.
13:14Way to get through that. There's some times when you're like,
13:18not only did I feel like I was walking up the steps, but I couldn't breathe. And my body was
13:25going crazy. But we're building a combo here. We're going to push a little boxing combo. When
13:32we take it to the other side, I break it faster. Let's bob and weave. Down and up. Come on.
13:38Yes. Okay. The right side, I'll break down. You'll have a step knee. Then you'll have this bob and
13:47weave. And then we jab, keeping the feet on the ground. When we take it to the other side,
13:53we will not do the step knee by itself. It'll be a step knee with this bob and weave combo.
13:59We'll get there. Keep it in your mind. Seven. Four more. Four. Plant the feet. Jab cross right
14:08here. Come on. Put it right in the core. Hey. Enjoy this moment. You should smile while you're
14:16in it because you showed up every day and you're born short. We got to move and groove and shake
14:25it to the back. Move and groove. Come on. Here we go. We're going in that combo. Right knee,
14:35step left. Bob weave. Right knee, step left. Bob and weave. Jab, eight, right, left. Come on. Plant
14:42the feet. Yes. Step right, left knee. Let's go. Bob and weave. Push. Jab out. Stay low. Here. Six,
14:51five. Step knee. Come on. Good. Bob and weave. Jab out. Push. Hey. Step knee. This is your last
15:01one. Bob weave. Jab out. You have step left knee. Step right, left knee. Bob and weave.
15:10Step right, left knee. Bob and weave. This is the break. Step left, right knee. Bob and weave.
15:18You got it. Yes. Keep doing this. We will do our jabs alone, okay? But this is to bring the combo
15:28in. Use your core here. Four, three, two. Jab only. Left. Plant the feet. Go. This is where you enjoy
15:42the moment. Come on. Come on. Come on. Ha. Ha. Ha. Ha. Ha. Ha. Even if you want to do a little
15:52dance break, that's okay. Do what you need to do. This is your journey. We're hitting that combo
16:00on the left side. Step left, right knee. Bob weave. Left, right. With jab left. Three, two,
16:07one. Step. Take it up. Knee. Bob and weave. Jab right, left. Go. Push. Eight, seven, six.
16:14Step left, right knee. Bob and weave. Jab out. Stay low. Come on. Ha. Ha. Ha. You got two more
16:22of these combos. Step. Knee. Bob. Jab out. Come on. So good. Step knee. This is the last one.
16:31Bob weave. Jab right, left. Go. Ha. Reverse step back. Slow. Back. Back. Now, I want you to squeeze
16:43those inner thighs. Squeeze those inner thighs and contract. We're doing our steepest climb here,
16:52okay? We're about to do our steepest climb here. Push. Give me four more. You're going to do a
17:01reverse lunge. Three counts down. One count up. Time under tension. Let's walk up the step. Three
17:07down back. Three, two. Step together. Other side. Three, two. Step together. Other side. Keep the
17:16core nice and tight. Together. Yes. Push your knee forward. Stay behind the toe. And one. Get low.
17:22Come on. Chest up. Two. One. Back. Stay with me. Two. Back. Up. Come on. You got it. And one. Step up.
17:34Down two. Up two. Lead right. Let's go. Down two. It's one. Two. Up. Step together. One. Two. Up.
17:44Together. One. Two. Up. Together. Push the knee forward. Core is tight. Down low. Up. Together.
17:53Yes. One. Two. Up. Together. One. Two. Up. Together. One. Two. I'm counting for you so you know. Here we go.
18:06Four down. Four down. Four. Get low. Three. Take it up for three. Three. Two. Step together. Back left.
18:16Four. Three. Two. Up. Slow. Three. Two. Step together. One more. Each leg. Down. Two. Three. Take it up.
18:27One. Two. Together. Other side. One. Two. Three. Four. Up. Legs are shaking. Pulse. Back hold it. Pulse it down.
18:39Tuck it under. Come on. Get it low. Knee forward. Come on. Stretch that quad. Plant the ball of the feet into the ground.
18:49You got it. Push through. Feel the burn. Come on. You're walking up the steps. Come on. Shake it out.
18:56Push the hip forward. Push. Give me seven more. Seven. Six. Five. Four. Three. Two. One.
19:06Feet together. Other side. Let's go. Stay pulse. Stay here. Tuck under. Keep it tight. Come on. Can you go lower?
19:19Get down there. Come on. Stay with me. Come on. Keep pushing. I know you got this.
19:29Give me seven more. Seven. Six. Five. Four. Three. Step together. Alternate. Let's go. Single.
19:38Down. Come on. Burn. I'm shaking. I'm shaking. I'm shaking. I'm shaking. I'm burning. Come on. Yes. Yes.
19:48Come on. You got it. Push through. Come on. Here we go. Don't worry.
19:54We're about to bring that level to a five. For a little bit of recovery. Your heart rate will stay there though.
20:02Here we go. Step side to side. Hands on the hip. Oh yes. All right. That took concentration and focus. Okay.
20:15Everything you learn can apply here too. Okay. Everything you learn can apply here too.
20:24I'm with you. We're pushing it out. Give it here. Give me eight more here. You're gonna move two and two.
20:33I want you to take big steps as much as your workout room will go. Come on. Come on. Hands.
20:41Yes. Come on. Keep the legs nice and bent. Now fire up the quads as you move. Yes. Come on.
20:52Fire them up. Come on. Look at that. Stay and keep it tight and right baby.
21:02Yes. We're gonna take this to a shuffle. Small shuffles. Stay on the toes. Fire up the car. Shuffle.
21:11Here's one, two, three, four. Yes. Come on. One, two. You're good. So good. Come on. Then stay fired up.
21:26Yes. Keep pushing. You got it. Come on. Get ready. Keep the shuffle. Shuffle cross. Cross it here.
21:40Cross it there. Cross it here. Cross it here. Come on. Try to go low. Let's go. Look at the wall.
21:51Look at your corners. Come on. Come on. Push. Four, three, two. Get lower. We change it to an uppercut.
22:08Low. Uppercut. Low. Uppercut. Low. Uppercut. Come on. Burn those quads. Get lower.
22:18Come on. Stay in there. Come on. You got it. Push. Come on. Push through.
22:27You got it. Here's four, three, two. We're changing this to a hook. We're changing this to a hook.
22:39Now even lower in the lunge. Even lower in the lunge.
22:47But work through your obliques here. Your quad should be burning.
22:51You should feel like you're on stair floor 139. Come on. Push. Hey.
23:05Stay low. Stay low. We hook. Hook.
23:08Low. Notice I'm staying down. Come on. Guys, you're going to burn. It's going to feel good.
23:23Come on. I told you. We're acting like we're on the stairs. March right and left.
23:34Four, three. Four squat moves this way. Stay low. Four, three, two, one. I know.
23:44If your back hurts for any reason, first tighten your core and then you can come up.
23:52Okay. So four, three, two, one. Four, three, three, one, four, three.
24:03We're going to hit moving power squats. Down up slow. Arms out front. Down. Take it back the other way.
24:14Sit it down. Yes, you got it.
24:15Woo. Look, my legs hurt so bad I don't even feel them anymore. I'm just like, we're just here.
24:26We're just here now. Push. Two more each side. You're going to hit that three on one pulse.
24:37Pulse down for three. Step together. Back, other way, go.
24:42Step. Here's three. Step. Three. Come on. You got it. Come on. Three. Yes.
25:00Two more. We're going to stay static center. Down, up. Let's go. Down, up. Stay.
25:08Stay. Sit it. Come on. Squeeze the butt up top. Come on. Push. You can do it. Come on.
25:27Stay with me. Come on. We're going to hit touch squats down as we move.
25:36Two, two. Step out. Touch squats down. Here. Take it back. Sit. Try to keep the chest nice and high.
25:44Take it back the other way. Good. Come on.
25:52Look, I don't just get these legs from pushing weight. You got to do that steady stay. Hey.
26:01I don't get these legs just by pushing weight. You got to get that steady. Stay chest down.
26:07Stay centered. Down, out, down. Come on. Come on. Yes. Sit it. Keep it going. Keep the push.
26:23Keep the push. You got it. Come on. Down and up. Give me four more. Four. Three.
26:35Keep it going. We go on to the toes. We're almost there. I promise.
26:40I promise you're almost there. We're almost to the top of the building. We're almost at the roof.
26:46Come on. Push it through. Stay with it. Seven. Six. Five. Get lower. Hold foot. Two. One more. Watch it right and left.
27:06Alternate knees. Let's go. Okay. Guys, we're in block eight. One of the things that gives out
27:15when you do abs and when you're climbing stairs, those hip flexors have to work.
27:21So take this. Whenever you feel it in those hip flexors, put it in your core. Come on.
27:28We're going to keep the knee. We're just going to punch it out to engage the core more like this.
27:37Let's go. Come on. Come on. Push. Get those abs. Get those abs. Look at the crunch. Look at the
27:46crunch. Come on. I put a lot of abs in the program because I want you to learn how to use them.
27:54But to be very honest, I don't do a lot of focused ab training. I use it when I use my body.
28:02Come on. Here we go. Four. Change this knee to a kick. Knee height kick. Knee height. Heel out.
28:12Heel out. Now, the reason why I have you kicking low is sometimes even if you can kick high,
28:18you put it in your hip flexors. I want you to take it right to your abs. We will go high in a second.
28:27Push it through. Come on. Keep it going. Okay. It's time to work. You have two knees,
28:35two kicks. Stay on your right. Let's go. Time to kick it high.
28:41Two knees. Slightly bend the left knee. Push. Come on. This is where you feel it.
28:47Put it in the core while you stand. Two kicks. Come on. Two knees, two kicks, two. Kick.
28:55Feel it burn. I know it burns. I know it burns. That's the point. Come on.
29:03One more round here. Four, three, left side. Two knees, two kicks.
29:08Ah, ah. Feels so good. Ah, ah. You're in strong team. We dig freaking deep all day like I said
29:20before. I don't play. Come on. Get the knee up. Kick it up. Let's go. Come on.
29:30Knee. Kick. We do two knees, two kicks. Alternate. Right side, two knees, two kicks.
29:38Add a punch with the kick. Knee left. Add a punch with the kick. Two knees. Add a punch with the
29:47kick. Ah, ah. Kick. Almost there. Come on. Kick out. Yes. Kick. One more each side. Come on.
30:04Kick as high as you can. No hands. Come on. Kick. Ah, ah. Come on. We're almost there.
30:14Feel it. Come on. We're heading to the roof. We're heading to the roof. The roof. Hey,
30:23the roof. The roof. The roof is on fire. Strong team makes you dig deep. Hey. Seven. Feel the
30:33burn. Four. Three. Step side to side and breathe. Oh. You worked. I know.
30:47Congratulations. You got it. Four. Three. Move two right, two left.
30:54So good. You did such an amazing job. I can't even talk because I'm feeling what you feel.
31:03One more each side for two. Take a deep breath. Inhale here.
31:09Exhale. Plie down. I know you don't want to bend your knees, but it's okay. Inhale again.
31:16Exhale. Plie down. Two more. Come on. Exhale. Bend down.
31:24Take this up. Exhale. Putting your hands to your knees. Cat-cow. Here we go. Round it up.
31:33Round. Release. Round. Two more. Release. This one, just roll up chin to chest. Three.
31:46Roll the shoulders back. You did such an amazing job. Do this as much as you can. Roll shoulders
31:52forward as much as you need. I know steady state can be boring, but I try to make it fun and
31:58interesting. Do the best you can do. Go lower next time and always dig deep.