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00:00Hi guys, welcome to X-Fit Daily. I'm Michael Paterino. Today's workout is called Reach for
00:08the Sky. We're going to use some dumbbells in this one, so if you don't have any at home you
00:12could always use a bag with some books, old cans of food in it, bottles of water, anything like
00:17that to get you through. Our first exercise is going to be the T push-up or a rotational push-up.
00:22Then we're going to do our sumo squat, followed by a sky plank, lat pullover, and then we're
00:48going to finish that off with Superman. All right, working out with me today is Anne and
00:56Brianna. Are you ladies ready? Yeah. Okay, let's do it. We're going to start off with our T push-up.
01:01So we're going to get down in the push-up position, push down, and on the way up we're going to lift
01:07up our right arm and go to the sky. Bring it right back down and switch to the other side. Down and
01:14up. For everybody at home, if you want to do it a little bit easier, you can go to your
01:19knees. You'll get the same kind of workout. Reach high for the sky. If you look up, it'll
01:29give you a little bit more difficulty. You've got five more seconds here. Keep going. All
01:33right. Our next workout, sumo squat. At home you can use a dumbbell, bottle of water, can,
01:40book, whatever you want to give yourself some weight. Put your feet slightly wider than
01:44shoulder width apart. Point your toes out a little bit. Make sure your knees don't over
01:48extend and squat down. Kind of like a sumo wrestler getting into his starting position here. Remember
01:55keep the natural arch in your lower back. Squat straight down and straight up. Just like
02:00you're getting in and out of a chair. 30 seconds. Remember to breathe.
02:06Go out when you're exerting. All right. Next exercise is going to be our sky plank. We're
02:15going to do this 15 seconds each side. Get in the plank position. Forearms down, hands down.
02:20Hold that core and we're simply going to press our right leg straight up in the air. Straight
02:26up. Like a horse kicking. We're going to work our glute as well as our core. We've got five more
02:33seconds. Then we're switching sides. Okay. Here we go. Switch sides. Again, you can kind
02:40of stay on your knees if you need to at first, but stay on your feet and keep your palms down
02:46for added difficulty. Keep pressing. Five more seconds. All right. Next is our lat pullover.
02:55Take a weight. If you don't have a weight at home, that's fine. But again, use a bottle of water,
02:59book or a can. Lay on your back. Hands together. And we're going to pull this weight over and
03:05we're going to stop right above our chest. Focusing in on our lats. This will help us develop
03:12our lats, develop the coordination and strength to eventually do some pull-ups. Keep your core
03:19nice and tight. Arms straight. Slight bend at the elbows. And really feel that pull in your
03:29lat. Don't let the weight touch the floor. Just go about an inch above the floor. We've
03:35got two more seconds. All right. Now we're going to finish off with the Superman. Work out
03:40our lower back. Since we've got our abs going, we've got to build the back up as well. So
03:45we have a strong core. Lay down. Make your body into a V. Really squeeze. Crunch up. Again,
03:56you can keep your arms out in front for more weight. Out to the side. Makes it a little bit
04:01easier. All the way back. As easy as it's going to get. We've got 15 seconds. I mean,
04:0810 seconds. Okay. Five more seconds. All right. Let's do it all over again. T push-up. Right
04:18back to our push-up position. And roll out. I like to roll out onto my heels. As I'm going,
04:28help me with my balance. Again, maintain that 45 degree angle in the armpit. Press down with
04:37the chest. Feel the load of the weight in your elbows. We've got 10 more seconds. Keep
04:44going. Rotate. All right. We've got three more seconds. Very good, ladies. Here we go. Into
04:53our sumo squat. Working out those legs again. Flutes, hammies, and our forward. We'll keep
05:02it nice and tight together. Again, if you don't have a dumbbell at home, bottle of water, a
05:08couple of cans of soup, your old books that you don't read anymore. There you go. Go down
05:16to about 90 degrees at the knees. Perfect. Lower back straight up and in line. We've got
05:23five more seconds. Keep pushing. Keep breathing. All right. Onto our sky plank. Reach for the sky
05:31on this one. Kick up as high as you can. Really feel that core activate. Really feel it in your
05:38your glute as you squeeze it in your glute as you squeeze it up. 15 seconds of leg here. We've got
05:47three more seconds. All right. Switch sides. Here we go. Reach for the sky. Not as high up as you can.
05:57Really feel it. We've got about five seconds left. All right. Next onto that lat pullover.
06:07Go. Remember, let that weight go about an inch above the floor. Bring it down to your chest.
06:16You can keep a weight in each hand if you have two. One works just as fine. We're going to
06:23be working our lats and our serratus anterior. A little muscle in the front that helps keep
06:29our scapulas pulled up against our ribcage. This is great for beginners out there who want
06:39to get a pull-up in. All right. We've got three more seconds. All right. Next exercise.
06:46The superman. Get that lower back going. Okay.
06:53Keep squeezing. Keep pushing. We've got one more time around with these.
07:05It may not look like much at home, but once you start doing them, you really feel it. Keep
07:12squeezing. We've got ten seconds. Keep going, ladies. Five more. All right. Back to that T
07:24push-up. Here we go. Get right into it from that superman. Reach for the sky. Look straight
07:35up ahead, too. Keep pressing. Keep breathing. Blow out all the way on the way up. Breathe in
07:47on the way down. We've got ten seconds. Keep pressing. Four. All right. Next exercise. Sumo. Here
08:01it is. A little faster, ladies. Here we go. Step it up. I'm going to breathe. Blow out when
08:15you're exerting the force. Ten seconds. Keep it up. Five more. I really feel it down on
08:30my glutes. Here we go. Sky plank. Another glute killer. Reach for the sky with those feet.
08:41Keep your butt as low as possible. We've got five seconds. Kick that straight up. All right.
08:52Switch sides. Here we go. Keep pressing. We're almost there. Five more seconds. All right.
09:08Our lat pullover. Here we go. Keep that intensity up. Breathe in as you're lowering it. Blow out
09:22on the way up. Again, bottled waters. Cans of soup. Books. Whatever you need to get that weight.
09:35We've got ten seconds. Keep going. Five more. All right. Finally, the Superman. Here we go.
09:50Try to get those arms all the way out in front. Get the most weight. And don't rest on the floor.
09:58You want to stop about a quarter inch before the floor. Really keep your lower back engaged
10:05the whole time. Work out that erector spinae. Ten seconds. Five more seconds. All right. And we're done. Nice.
10:24Excellent job. Excellent job. Excellent job. Excellent job.
10:31Hey, that was our Reach for the Sky workout. Remember, if you don't have dumbbells at home,
10:35you can use bottles of water, cans of soup, books. All that will get you through the workout.
10:40Make sure you subscribe to our channel for your daily full body workout. All right. I'm Mike Paterino.
10:45This has been X Fit Daily, and we'll see you next time.
10:47I love Reach for the Sky because it was a little less intense, but it was more muscular.
10:51I can feel my muscles were tighter on this one. I love Reach for the Sky because it's convenient to do at your house,
10:58but yet it's still intense as if you were at a gym. My favorite exercise was Sky Plank because it's dealing with glutes and core at the same time.
11:05My favorite exercise was lat pullover because it works your core as well as your upper body. I love it.
11:11My most challenging exercise, and I do the modified version, is the T push-up. So I do it on my knees because, again, I have to build up my upper strength.
11:17My most challenging is the same thing, the T push-ups. Push-ups are always a challenge for me, and to add the T makes it even worse now.
11:27I especially love this workout because it's incorporated weights, and sometimes I get afraid of using weights
11:31because, again, I'm going to bulk up, but it doesn't. It just adds to the intensity of the workout.
11:35Yeah, I love this workout because you use your body weight as opposed to, you know, big weights in the gym,
11:40and we're women, so we like to stay lean, and we don't like to bulk up, so it's just perfect for us.