Latest / Too Awkward for a Twosome / Workout Change-Up Time — What We're Actually Doing Right Now

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Workout Change-Up Time — What We're Actually Doing Right Now · Too Awkward for a Twosome

• In-person participant 1: Hey, quick pause. If this episode is hitting you and you're ready for real tools, here's what we built. Clint - Mic: Hey, quick pause. If this episode is hitting you and you're ready for real tools, here's what we built. Head on over to CJElevatedLife.com, pick up the Rebuilt Method for Men or the Rebuilt Method for Women, just $67 each. We also created the Parasite Detox Blueprint at $37. And this is actually the exact protocol we use ourselves. And... Elevated Life: Welcome to Elevated Life Real Wellness and Transformation podcast, where we walk alongside the internally driven individual as they transform their life through wellness, movement, mindset, and personal responsibility. If that's you, you're in the right place. Let's jump in. Clint - Mic: It is workout change up time here at Elevated Life. So we thought that... Johnna - Mic: It is workout change up. Elevated Life: Hey friends, if you're getting something out of this, connect with us on our social media platforms. We're at CJElevatedLife underscore on Instagram and TikTok and CJElevatedLife on Facebook and X. We're answering DMs, sharing daily content and building community with people ready for real transformation. For now, hit subscribe wherever you're listening, Apple, Spotify, YouTube. We drop two new episodes every week. And if this episode resonates, share it. Johnna - Mic: ⁓ wow, that is a funny way to start. Thank you. Yeah, I like it. believe you. Clint - Mic: Well, thank you. I came up with it all on my own. So we thought we would just run through kind of a lighter one. Hopefully we'll see how it goes, but just go through what John and I are both doing for our exercise routines, workout routines, resistance training, all that stuff and why. Go ahead. In-person participant 1: $67 each we also created the parasite detox blueprint at $37 and this is actually the exact protocol And while you're there sign up for the newsletter You'll get the weekly action steps and new tools. We've tested ourselves. Let's get back to the episode Elevated Life: That's how we reach more people who are ready for change. You can also find everything at CJElevatedLife.com. All right, let's keep going. Clint - Mic: You'll get the weekly action steps and new tools we've tested ourselves. Let's get back to the episode. Johnna - Mic: Yeah. So jump in, sir. No, no, no, no. You always toss the baton to me and we're actually going to talk about Clint first today. Yeah. Well, I'm doing the exact same thing. No, you're not. Liar, liar. I for the last several weeks, a couple of months, it doesn't matter, but I made a concerted effort to lift heavy and I. Clint - Mic: Okay, well I'm doing the exact same thing. No, I am, I for the last several weeks, couple months, it doesn't matter, but I made a concerted effort to lift heavy and I have lifted heavy, doing a lot of four by four set or even five or six by four set and really focused on compound lifts. Johnna - Mic: How many days a week are you lifting heavy? I was doing three. Okay. Three days a week. One day where it was just focused. Clint - Mic: I was doing three, three days a week. One day where it was just focused, usually Saturday or Sunday, where it was just focused. I was lifting by myself. I mean, you were in the gym, but, and just doing compound lifts, taking lots of rest period or rest time in between the sets. And it was fantastic. And I definitely gained a lot of strength, went up in my lifts. And then the other two days were our class. Johnna - Mic: lifted by myself, right? And just doing compound lifts, taking lots of rest period or rest time. it was fantastic. I definitely gained a lot of Clint - Mic: Johnna runs a strength training circuit class and It's basically you do lift and then you have a minute rest So the rest period is is cut down just a little bit So I wasn't going quite as heavy but still going as heavy as I could for that format so it's doing that for three days a week and then ⁓ Probably two months ago or so maybe about the same time Johnna - Mic: and it's basically you do lift and then you have a minute rest. the rest period is cut down just a little bit. So I wasn't going quite as heavy, but still going as heavy as I could for that format. So I was doing that for three days a week. And then probably two months ago or so, maybe about the same time. I think two months ago, yeah. I introduced a HIIT routine. So HIIT, for those of you who aren't aware, High Intensity Clint - Mic: Yeah, I introduced a HIIT routine. So HIIT, for those of you who aren't aware, High Intensity Interval Training. So the idea behind it, I mean, there's a lot of different things and I'll talk about mine, but it's kind of a sneaky way to get cardio in because it's the format that I've been using. Johnna - Mic: the interval training. The idea behind it, I mean there's a lot of different things and I'll talk about mine, but it's kind of a sneaky way to get cardio. Because it's the format that I've been using. have, and I've changed up a little bit, but it's all kind of in the same, 15 exercises and they range from various different plank types. Clint - Mic: I have, and I've changed up a little bit, but it's all kind of been the same, 15 exercises. And they range from various different plank type things, you know, doing a plank in like a renegade row where you do a row or lots of different stuff like that, or leg things or more just like push up, that kind of thing. Johnna - Mic: Lots of different stuff like that or leg things or more just like push up. What kind of leg things? Because a lot of your hit, you know, for the listener, they could be doing that at home. ⁓ yeah. Right. Because it's minimal equipment. No equipment. Yeah. Clint - Mic: ⁓ yeah. It's no equipment, essentially. Yeah, the only thing I have dumbbells for the renegade rows, but you can do those without dumbbells. And then I do a couple kettlebell things, but one of them is just a kettlebell thrust. And this is part for the legs too, where you just, you start with a kettlebell at your chest and then you do a squat. And then when you're coming up, you lift the kettlebell up over your head and then you're just, it's a constant squat. So you could jug of milk or anything. Johnna - Mic: Yeah. then you're just it's a constant squat. So you can. Jugg em up. Right. Anything if you want. Or nothing. Or nothing. Yeah. And just go slow. And just lift your hands up over your Yeah. Because even doing that. Clint - Mic: wanted to add weight or nothing absolutely and and just lift your hands up over your head because even doing that so there was that and then there at first I was doing some stuff like jump squats so you just squat and then jump and go right back down into the squat or jump lunges or they're so hard yeah Johnna - Mic: Oh, yeah, I saw those dude. So hard. And you need like, like I said earlier, no equipment. So what was your time like? Meaning how long did you do the exercise? How long did you rest? so I did. I had like I said, had 15 exercises. Did did an exercise for a minute rested for 30 seconds? Did the exercise? Clint - Mic: Yeah, so I did, like I said, I had 15 exercises, did an exercise for a minute, rested for 30 seconds, did the exercise, rested for 30 seconds. And I found a great, there's a lot of different apps, but I found a great app. It ended up being like five bucks one time, but you can build all kinds of different routines like that. ⁓ man, I don't, I'll, ⁓ yeah. Johnna - Mic: Do you want to share the app with the listeners? Do you remember? ⁓ Maybe we'll put it in the show notes or what? I don't know the fancy word for that. You do. You're the tech guy. Yeah, we'll put it in the description. There you go. But it's been great because you can set up, you know, so I set it up so it's going to be 15 intervals of a minute and then 30 second break. It beeps just once or twice at 30 seconds. So if you're doing something during your your minute. Clint - Mic: Should it? Yeah, exactly. Yeah, we'll put it in the description. ⁓ But it's been great because you can set up, you know, so I set it up so it's going to be 15 intervals of a minute and then 30 second break. It beeps just once or twice at 30 seconds. So if you're doing something during your your minute, if you're doing something where you need to switch, you know, so it's like 30 seconds, you put in your left foot forward doing something 30 seconds, put in your right. Johnna - Mic: something where you need to switch, you know, so it's like 30 seconds, you put your left foot forward doing something 30 seconds. Oh, gives you time to transition. It gives you just it doesn't stop. OK. It tells you nice. Yeah. And you can build up. Clint - Mic: It gives you just ⁓ it doesn't stop but it tells you when you're at the 30 seconds Yeah, and you can build out all kinds of different stuff. So Yeah Johnna - Mic: That's super cool. Can I just say something like, um, just because we own a gym and we built a program programs by ourselves and we still seek out and purchase other things, right? Because you don't know everything and it's fun to do that. Yeah. for sure. So I do that go all the way down the list. And the thing I love about the app is you don't have to pay. Clint - Mic: Yes, absolutely. Mm-hmm. Yeah, for sure. So I do that go all the way down the list. And the thing I love about the app is you don't have to pay attention to the time because it beeps, you know, and you can set up the different tones and everything. Exactly. Yeah. ⁓ And it really keeps you, you know, I'm on for a minute. I'm off for 30 seconds. It's not like I daydreamed and ⁓ I missed the window by, you know, five cents, 10 seconds, whatever. So run down that that takes 22 minutes to do and Johnna - Mic: Right. Otherwise, you're just staring at your phone looking at the time. daydreamed and ⁓ I missed the window by sure so run down that that takes 22 minutes okay and then based with no other just the 30 seconds which is pretty much enough time to figure out what my next thing is yeah I have it all written out and printed out so I'm not having to remember it Clint - Mic: then base with no other just the 30 seconds, which is pretty much enough time to figure out what my next thing is. I have it all written out and printed out. So I'm not having to remember it, which I highly recommend. Write out your programs. I mean, I've been doing the same one for two months and it's still I look at it and I even have a couple little coaching notes by each exercise just to remember, okay, you know, I want to keep my back straight on this one. I need to keep my hips elevated, whatever it might be. So the 30 seconds, Johnna - Mic: ⁓ for sure ⁓ Clint - Mic: is really just enough time to wrap your head around the next exercise. it kind of, I mean, a minute. Yeah. Yeah. And then you might be going into like a Spider-Man plank. Johnna - Mic: And recover. Right? Because you're doing jump squats for a minute and the recovery is only 30 seconds. Right. Clint - Mic: where you're bringing your knees up to your elbows in a plank position for a minute. So there's a little bit of recovery, but like I'm not drinking any water or I'm not doing anything like that. Get through the 15 exercises. Johnna - Mic: Yeah. Yeah. ⁓ Yeah. Clint - Mic: At that point then I will catch my breath and get a drink of water, go blow my nose, whatever. Not quite fully, but for sure recover. Usually it ends, I don't put a time on it, but it usually ends up being four minutes, something like that. So enough time to, I mean I'm still sweating and tired, but I've caught my breath at least. And then I go start at the bottom and go back up. Johnna - Mic: Fully recover. Not quite fully. Okay. I don't put a time on it, but it usually ends up being, you know, four minutes, something like that. So enough time to, I mean, I'm still sweating and, you know, tired, but I caught my breath. And then I go start at the bottom and go back up. With that one, I'm doing 40 second exercise, 30 second break. Clint - Mic: And with that one, I'm doing 40 second exercise, 30 second break. And it's really fascinating to me because it takes a while. I do warm up stuff to before, but it takes a while to to get your body going. And oftentimes the 40 seconds of ⁓ when I'm going back up are actually. Johnna - Mic: And it's really fascinating to me because it takes a while. I do warm up stuff too before, but it takes a while to get your body going. And oftentimes the 40 seconds of when I'm going back. Clint - Mic: I can be more intense with it than even like the first 30 seconds when I'm coming down, right? Does that make sense? So if I'm doing like mountain climbers, when I'm coming down at the initial time, I'm dying and I haven't heard that 30 second beep yet. And then when I'm coming back up, I don't have a middle beep. So it's just tells me when to start, tells me when I'm done. Johnna - Mic: with it than even like the first 30 seconds when I'm coming down. Right? Sure. Yeah. I'm doing like mountain climbers. When I'm coming down at the initial time, I'm dying and I haven't heard that 30 second beep yet. Yeah. And then when I'm coming back up, I don't have a middle beep. it's just tells me when I start telling me. Clint - Mic: I'll be just cruising along more intense and all of a sudden it's done. So yeah, it's pretty interesting. So go back up and that takes 17 minutes. Two months, Three, three, try to do it three times a Johnna - Mic: I'll be just cruising along more intense and all of a sudden it's Wow. So yeah, it's pretty interesting. So go back up and that takes 17 minutes. So how long? Okay. You've been doing that for like two months and you do it twice or three times a week. Try to do it three times a Clint - Mic: week. Johnna - Mic: week. What was your goal with doing that? And you know, what have you noticed? Like what have been the benefits of doing that? I, I wasn't, I initially started doing it. Clint - Mic: I I wasn't I initially started doing it Really just to get a cardio Workout do something and I don't want to just plot on a treadmill. I'm just not gonna do that Especially for you know, this ends up being 45 minutes roughly. I'm for sure not gonna do it for that Johnna - Mic: Yeah. Yeah. Right. So I was like, I just want something that's going to be a trigger session for the heavy lifting days. So trigger session just real quick. Basically, you're still using your muscles, but you're not ⁓ damaging them. Right. So it still keeps blood flowing to them. It keeps the neurons firing and saying, hey, we need to use these things, but you're not breaking them down. So that was the original idea. Clint - Mic: So I was like, I just want something that's gonna be a trigger session for the heavy lifting days. So trigger session just real quick. Basically you're still using your muscles, but you're not. ⁓ You're not damaging them. So it still keeps blood flowing to them. It keeps the you know, the neurons fire and saying hey we need to use these things, but you're not you're not breaking them down. So that was the original idea and I've kind of transitioned a little bit into still doing it for that but really focused more on core. So that's my my like my real world core stuff where I'm not just doing like weighted sit ups or something like that. Johnna - Mic: And I kind of transitioned a little bit into still doing it for that, but really focused more on core. So that's my, my like my real world core stuff where I'm not just doing like weighted sit ups or something like that. It's legitimate core exercises that are working on movement. You know, not just, like I said, not just weighted. Right. Right. That's been the focus recently. Clint - Mic: It's legitimate core exercises that are working on movement You know not just like I said not just weighted something. So that's been the the focus recently is It's a little more core Yeah Yeah, yeah, absolutely ⁓ So yeah, that's what I've been doing Do you want to talk about what you've been doing and then we can talk about where we're going or do want me to keep talking? Johnna - Mic: Since the beginning of the year, right? Like, can we say that? Yeah. Yeah. Absolutely. So yeah, that's what I've been. Sure. No, mine's not as fancy as Clint's because I'm not doing hit. My goal coming into the new year was just to add more days. So I spent last year really working on my squat depth and you guys know if you've been long time listeners kind of feeling my body and going really slow and actually lifting pretty light in that. So at the beginning of the year was like, okay, I want to add days because I think I was working out two, three times a week prior to that last year a lot because of all the healing internal stuff I was doing. was just too much stress on the body to have to lift that intensely. So starting this year, I decided that I wanted to add more days and I wanted to lift heavier and kind of test that squat depth and see where I would be with ⁓ mobility and also work on pull ups and dips and things of that nature. And so I've, I've been working Clint - Mic: I've been working out, we work out like five to six times a week ⁓ now. And depending, you know, if we add that sixth day, it's because we're not super sore, right? So sometimes I take Wednesday off because I'm just so sore. Johnna - Mic: out we work out like five to six times a week now and depending you know if we add that sixth day it's because we're not super sore right so sometimes I take Wednesday off because I'm just so sore from Sunday Monday Tuesday Clint - Mic: Yeah, a quick plug for what we talk about all the time listen to your body and we really try to do a good job of that and it takes It just it takes some being in tune with your body to know the days like I'm kind of sore kind of tired I don't know if I should really go work out. Yeah, you probably should Versus no my dick, but my body needs a day off I'm at a point where I need to recover Johnna - Mic: Yeah, you probably should. Yeah. Versus no, body needs a day off. totally. You have already established discipline, really to know this. So anyway, I've been working on that for like two and a half months and it's been great. Clint - Mic: Yes. Yeah. Johnna - Mic: However, I've developed some kind of shoulder. That's what I call it my shoulder. And I've been kind of pushing through it. And I no longer want to I'm listening to my own advice where it's like, okay, there's some lifts that I'm just not going to go up and wait, because it's not worth the juice ain't worth the squeeze. I'm really excited about where my squat has come. Certain lifts have definitely been amazing. But now I'm like seriously scaling all the way back. So I will continue to teach Tuesday, Thursday, advanced weightlifting at six o'clock in the morning and elevated illness. And I'll lift heavy ish, not like insane, but I'll lift heavy. But on those other days, I am working on mobility. So this is what you're doing. Clint - Mic: I will continue to teach Tuesday, Thursday advanced weightlifting at 6 o'clock in morning and elevated at night. heavy-ish, not like insane, but I'll lift heavy. But on those other days, I am... So this is what you're doing now as you're kind of honing in what your schedule looks like to get more of a set. You wanna do certain things on certain days, which hasn't been the case for the last few months. It was more just the day. Now it's like the content in the day, so to speak. Johnna - Mic: Yes. You're kind of honing in what your schedule looks like to get more of a set. You want to do certain things on certain days. Oh, yeah. Which hasn't been the case for the last few months. Now what? More just the day. Right. Now it's like the... Clint - Mic: ⁓ Johnna - Mic: Yeah, so I am just fascinated with the people that can do all the body weight flows. know you can't see me if you're not watching on YouTube, but you know, they they're on their hands and their legs are going forward and backward and flipping around. And ⁓ so that's actually I'm working on mobility and body weight stuff. I ⁓ just with the people that can do all the body weight flows. know you can't me if you're not watching on YouTube, but you know, they they're ⁓ on their hands their legs are going forward and backward and flipping around. And ⁓ so ⁓ that's actually I'm on mobility and body weight ⁓ stuff. Clint - Mic: they're on their hands and their legs are going frontward and backward. they're on their hands and their legs are going frontward and backward. Johnna - Mic: And I did my first session today of that. And it kicked my ass. And I did my first session today of that. And it kicked my ass. Like the heaviest weight I lifted was 15 pounds because I did walking lunges. And other than that, everything else I did was body weight, very slow, very intentional, and hip mobility work. Clint - Mic: my first session today of that and it kicked my ass. my first session today of that and it kicked my ass. Like the heaviest weight I lifted was 15 Johnna - Mic: and I was pouring sweat. was fatigued. had muscle fatigue. I had to recover longer from doing some hip mobility moves than I would if I was doing a back squat. Clint - Mic: I had muscle fatigue. I had to recover longer from doing some hip mobility moves than I would if I was doing the back squat. So super interesting. And then the other thing I did, so when I do dips, I use a band for assistance and I've worked up to the point where I'm almost to the point where I don't need a band anymore. But what I decided is that I'm actually, added a heavier band. Johnna - Mic: So super interesting. then the other thing I did. So when I do dips, I use a band for assistance and I've worked up to the point where I'm almost to the point where I don't need a band anymore. But what I decided is that I'm actually, I added a heavier band that was more of assisted and I'm just going slow AF all the way down, slow all the way back. Clint - Mic: That is brutal. is, but what I've realized is that, guess what? Like, you don't need fancy equipment. You know, and we've said this over and over again, but... Johnna - Mic: It is but what I've realized is that guess what like you don't need fancy equipment you know and we've said this over and over again but You just don't. There's so much you can do. So many different flows. really want to update my yoga flow. I'm I'm I have specific goals for the future with hip mobility. ⁓ And that's what I'm going to focus on on those other days. Clint - Mic: hip mobility. And that's what I'm going to. Johnna - Mic: ⁓ with exception to Friday, because Friday we have beginner weightlifting class, and I will most likely lift weights with those ladies, but that'll be super light. And then the other three days, I am dedicating solely to learning these really cool flows that I mean, there is a lady that I saw on Instagram, she had a reel, and she was talking about how when she first started weightlifting, all she cared about was, you know, how heavy she could go. And I was just like, dude, I Clint - Mic: And then the other three days I am dedicating solely to learning these really cool flows. There was a lady that I saw on Instagram, she had a reel, and she was talking about how when she first started weight lifting all she cared about was how heavy she could go. And I was just like, dude, I don't know what you're talking So she was talking about that and then she realized that her body started breaking down. And she realized that... Johnna - Mic: So don't know what you're talking about. Right. So she was talking about that and then she realized that her body started breaking down and she realized that mobility was so much more important. And she's explaining this to the people on the reel while she's doing a squat on a yoga ball. And and she's like, there's no way in hell that I would have been able to do this before. And I thought that's the kind of shit I want to do. I want to have that kind of stability, that kind of core strength, that kind of control and feeling over my body that I can do a squat on a freaking yoga ball. Yeah. Clint - Mic: I want to have that kind stability, that kind of core strength, that kind of control and feeling over my body. that I can do a squat on a frigging level. That's such an incredible goal. mean, I can't even... And I'm sure it's going to take a long time because, I mean, just with the current flow, yoga flow that I've been doing, there's a pose that I wasn't able to bring my leg up through my arms for year two. Johnna - Mic: And I'm sure it's going to take a long time because I mean, just with the current flow yoga flow that I've been doing, there's a pose that I wasn't able to bring my leg up through my arms for year two and set it in front of my body. Basically, that's just like the layman's terms. I couldn't do that for a long time. And it took me about a year to get that mobility doing that several times a week. So, you know, we say this all the time. Shit takes time. It just does. But I'm Clint - Mic: You know, we say this all the time, shit takes time. It just does. But I'm really excited about it and kind of blown away, really, at how, for someone who's been like... Johnna - Mic: really excited about it and kind of blown away really at how for someone who's been lifting for so long and also doing mobility work. But when you really lean into it, I was shocked today. Like, I it's hard for me to rotate. I mean, it's just like all these things. So I'm super excited about that. Clint - Mic: I mean it's just like all these things so you should listen about that. You should have listeners, you should have seen her at the gym today. I looked over, I was just doing some band stuff, kind of transitioning to what I'm gonna be doing and I looked over and I thought she was possessed. Like one of those weird things because, she did a kind of a wider leg squat down. Johnna - Mic: Tell him what I was doing. OK. Yeah. Clint - Mic: 290. Like it was a deep squat. Johnna - Mic: It was all the way it was seated as far as my body could handle. Yeah. Yeah. I did. I did not walk halfway across. Thank you for saying that. But no, the first time I did it, I walked maybe Clint - Mic: Okay, yeah, yeah as far down as you could go and then she was walking so down in that position walking like halfway across the gym it was it was Yes, she did. She did Johnna - Mic: I don't know, five steps on each side. And I was just like, am I going to be able to come out of this position? Like, honestly, I wasn't sure if I was just going to fall forward or be able to push myself back up the second time I went farther, because like you were saying with your head, you know, it just it gets easier, I guess. And it takes time to learn moves, whatever that move is. And once you get better. But yeah, that holding that squat position and walking Clint - Mic: I wasn't sure if I was just going to fall forward and be able to push myself back up. you it just, gets easier. guess it takes time to learn moves, whatever that move is. Johnna - Mic: forward. Dude, that that was hardcore. Clint - Mic: Yeah. The way I like to think about it is it ⁓ gives you the ability to increase your intensity. Whether it's holding the form better or going faster or slower depending on what you're doing or for a longer, you can walk longer. I don't know if it's ever easy. Johnna - Mic: Yeah. ⁓ No, it's never easy. The cool thing is, though, I started this routine today with a bunch of hip mobility stuff, and I felt a tingle in my legs, which is my psoas releasing, and it was crazy. And I was super stoked about that because there's so much energetic. ⁓ energy attached to the psoas. And so that's exciting. And that's really what I'm trying to do. I'm trying to work on my pelvic tilt. I'm still trying to rehab my toe, which I feel like the first phase of that at the beginning of the year, maybe did not more damage, but didn't help as much as you know, Clint - Mic: Mm-hmm. Johnna - Mic: it was supposed to help because I have different issues. So still working with that. Clint - Mic: it was supposed to help because they have different issues. So still working with that. Johnna - Mic: ⁓ Clint - Mic: But just as an aside, because I like to point out these real world examples, that was a good example of you getting information. Because you weren't just like flying blind, know, oh, I think this will fix my toe. Getting information, filtering it through your knowledge, and then trying it. And it's something that works for other people. Totally. Johnna - Mic: That was a good example of you getting information because it was you weren't just like flying blind. No, no. Getting information, filtering it through your knowledge and then trying it. Yeah. And it's something that works for other people. Totally. But didn't work for you because of. Clint - Mic: but didn't work for you because of whatever reasoning doesn't mean it was a failure. It just means now you have even more insight into your body. That's pretty cool. Johnna - Mic: doesn't mean it was a failure. No, huh. Now you have even more insight into your body. Yep. Yeah. So that's basically how and I don't I'm not putting a date on this. I feel really excited about being able to master these flows that I have seen and creating my own because I never, you know, just follow someone else blindly. So that's pretty much what I'm doing. And mind you, these people that are doing these flows, right? They are fricking jacked. And I don't mean bodybuilder jacked. I would say like lean, lean and strong, right? It would be jacked in my mind, but. I think it's they're jacked how most people that want to build muscle. Clint - Mic: They are fricking jacked. And I don't mean bodybuild, they're jacked. I would say like lean, lean and strong, right? It would be jacked in my mind. I think it's they're jacked how most people that want to build muscle want to look. Because most people that want to build muscle don't want to look like Arnold Schwarzenegger. Or, or yeah. Right, yeah. Johnna - Mic: want to look totally right or Joey's full like how do I even walk yeah they look like how I mean at least I know for me Clint - Mic: They look like how, I mean, at least I know for me, when I watch those with the guys doing them, like, that's exactly how I wanna look. Yeah. Yeah. Johnna - Mic: Yeah, aesthetic goals, right? And that's what they're doing. So not a ton of heavy lifting. And like I said, it requires no equipment. So I'm just really excited about it. Clint - Mic: You know what I found is it requires more mental toughness and discipline. Even just the hit stuff. Johnna - Mic: I totally agree. And even just going slow, like, you know, ⁓ doing my dips. Well, sure, I was on I'm almost no banded, but that's because I'm just like pumping that shit out. Right. I mean, there's no pause. There's no even being in my head. Clint - Mic: But that's because I'm like pumping that shit out. I mean there's no cause, there's no... even being in my head, or in my body, excuse me, I'm just like pushing through. So when you have to slow it down and feel the muscles and feel your body, it's a totally different... Johnna - Mic: I'm just pushing through. So when you have to slow it down and feel the muscles and feel your body, it's a totally different exercise. And it was harder today in different ways than what it is when I do it with a lighter band and also a lot less strain in my neck. I I do dips, I get strained in my neck because I'm Clint - Mic: in different ways than what it is when I do it with a lighter. ⁓ good, yeah. Johnna - Mic: bracing myself right and then it's like ⁓ wait a second so so that was good it worked out really well and I'm super excited about it so listener you don't need equipment like you you don't Clint - Mic: Yeah. And we were talking after the workout, you really don't realize until you do it with so many of those body weight things, like you'll do three or four ⁓ reps and just be pouring sweat and exhausted and like, yeah. Johnna - Mic: and muscle fatigue. That's the other thing. It wasn't just like I'm hot because my blood is moving. It's like, ⁓ my gosh, can I stand back up out of this squat because my muscles are fatigued. I had the biggest quad pump from doing that. I mean, it was just, yeah, super helpful. Clint - Mic: Right. Yeah. So one of the reasons that we're doing this beyond just the desire for mobility and ⁓ getting in that flow, because it's spectacular. And it'll be fun to keep everybody updated on where we go. Because I am to talk about what I'm doing now. Johnna - Mic: It's spectacular and it'll be fun to keep everybody updated. Clint - Mic: Yeah, that's okay. That worked out fine. ⁓ I'm transitioning my hit days to be more like what John was talking about. Really focused on mobility. Still gonna have some core focus, because that's just, it's part of everything. But really working on flow and mobility and body control and balance and all those things. And then ⁓ treating Tuesday, Thursday, Johnna - Mic: I just went right into what I was doing. still going to have some core focus because that's just. think cores. Yeah. Yeah, it is. But really working on flow. Yeah, all those things and then treating Tuesday Thursday more like a hit because One thing you can do with hit is just actually still left. Yeah, but it's just lifting Lifting for the full minute and it's so it's gonna be lighter. Yeah, it's be higher reps higher reps So you're still getting your heart pumping yeah Clint - Mic: day more like a hit because one thing you can do with hit is just actually still lift but it's just lifting lifting for the full minute And so it's gonna be lighter, but it's gonna be higher reps and then you get your break and then doing that. So you're still getting your heart pumping a little bit, which is good. ⁓ Part of the reason, at least for me, that I'm doing that is we're moving into, I don't know if we wanna call it a cut, but. Johnna - Mic: Yeah, yeah, okay Clint - Mic: dialing in nutrition a little bit. I don't even know if it's, cause I shouldn't say that either. Cause we eat pretty good all the time. But yeah, just more honed in. And so I don't want to be. Johnna - Mic: Right, but a little bit more honed in. Yeah, just more honed in. And so I don't want to be beating my body up too much with heavy lifting when I'm... Clint - Mic: I don't want to be beating my body up too much with heavy lifting when I might be even further away from a protein target or just nutrients in general. So that's why I'm kind of transitioning beyond just the ability to at least even think about doing all those things that you see in those reels because they're incredible. Johnna - Mic: nutrition or nutrients in general. So that's why I'm kind of transitioning beyond just the ability to least even think about doing all those things that you see in those. I know it's so inspiring and it's just funny because you know, a lot of people ask what, what workout routine should I be doing? What should I be doing? And my answer has always been, cause I learned this, what you're currently not doing. Right? So if you're at that three sets to 10 rep range, then, ⁓ then you should go down to a four by six and lift heavier, or you should go up to a four by 25 and lift lighter. Right. Clint - Mic: Yeah. ⁓ Then you should go down to a four by six and lift heavier. Or you should go up to a four by 25 and lift lighter. Or you take some time off and you do HIIT. So you start incorporating HIIT. Or you start incorporating yoga, which I think is phase one of mobility, to be honest with you. And then look up some of these body, what would we call them, body flows? Which are just using your... Johnna - Mic: Or you take some time off and you do HIIT or you start incorporating HIIT or you start incorporating yoga, which I think is phase one of mobility to be honest with you. And then, you know, look up some of these body what would we call them? Body flows where you're just using your body. you know, it's funny because body weight squats always get a bad, like a it's nothing rap. And we've talked about them endlessly. But for those of you who do body weight squats, slow it down. Slow that shit down. Like maybe you're just boinging up and down doing those body weight squats. Slow it way down and get really deep. As deep as your body will go into. Clint - Mic: For those of you who do bodyweight squats, slow it down. Slow that shit down. Maybe you're just boinging up and down doing those bodyweight squats. Slow it way down and get really deep. As deep as your body will go into Johnna - Mic: that squat and then come out of the hole nice and slow. Clint - Mic: That just reminded me ⁓ One of the one of the things I do in my current hit routine is I can't remember I can't remember pulses is what what it's called And so basically you're doing a full bodyweight squat down then you come up about four inches Johnna - Mic: is I can't remember, I can't remember, pulses is what it's called. And so basically you're doing a full body weight squat, then you come up. and then you pull. yeah. Right at the bottom of that movement. Yeah. Coming just out of the hole. then living in like four to six inches. Clint - Mic: and then you go back down and you come up and you go back down and you come up. So you're doing like just little mini right at the bottom. Yeah. Coming just out of the hole essentially and then living in like four to six inches there. yes it is. Johnna - Mic: in weakness land. That's what that is. Because when you go into the hole, you're using momentum to push yourself out when you're just going, ee, ee, ee. It's like, oh, can I even squat 10 pounds right here? No. Exactly how I feel. Yeah. Yeah. So there's all kinds of that's just another variation. Clint - Mic: Yeah, you got nothing It's exactly how I feel when I do it yeah, yeah, so there's all kinds of that's just another variation of of Paying attention to what you're doing and doing a bodyweight squat Johnna - Mic: Yeah, so Anyway, for the listener today, remember that we have rebuilt and rebuilt starts with body weight and progresses all the way up to using dumbbells and barbells. You can find that on our website, CJElevatedLife.com. If you found value in this podcast, please rate, review and share and reach out and ask questions. And also, you know, in the future, I don't know when that's happening. Well, we might drop a YouTube. on the actual flows. Once we get a momentum on what we're doing and really honing it in, we might post those on YouTube for you guys to, you know, explore. We'll keep you posted when that gets done, but we need to build momentum on that. And it's not even so much that I care that I'm not doing it perfect. It's that I haven't built the program out to where it's actually flowing, right? So once that happens, we'll put that on YouTube so that you guys Clint - Mic: Mm-hmm. Yeah. it's actually blowing. Right. Right. what is that? Johnna - Mic: can see and seriously do some body weight stuff. The other thing is push ups. I know we're at the end of this, but you know that the average push up is difficult for almost 100 % of the population, at least the 96%. So anyway, thank you so much for listening and have a fantastic day. Clint - Mic: Seriously, do some bodyweight stuff. The other thing is push-ups. I know we're at the end of it. We'll talk to you soon.