How to get a Super Hero body with Corey Calliet & Nikki Blackketter

How to get a Super Hero body with Corey Calliet & Nikki Blackketter


what’s up guys welcome back to talking
with me Cory Calle your favorite celebrity trainer and today I’m going to
give you guys a couple tips on helping you to create a superhero body of course
you know I’ve trained a couple of superheroes in a couple movies but you
know what today I’m going to help you get those superhero body that you always
wanted I’m back with a special guest miss Nikki black Cara and I told you all
that I was gonna give you all tips and I was gonna work out well not today I’m
gonna work her out so if you look at her body she has a pretty good body already
but when it comes to a bod- Wow I don’t even see this you saw she just
snuck that bicep in there that’s crazy that’s crazy so when it comes to body
what would it be the thing that you want to work on the most to build your
superhero body for me I like to try to focus on my legs I kind of feel like I
have chicken legs and just like that oh okay okay hold up stop for a second she
doesn’t have chicken legs we’re not gonna let her call herself a chicken leg
woman right now not in front of me no she has good legs we can always make
anything better yeah so like she said she want to work on
her legs so we’re gonna do a couple moves giving you all a couple tips and
things that you can do at home not just in the gym because we know everybody
can’t always get to gym so just watch and learn and pay attention because
you’re gonna get the same type of workout at home doing it yourself the
first move we’re gonna do is call it a squat now most people squat terribly
wrong why because they are deceived by the person next to him in the gym doing and
they do it like them so it’s like – by leading the blind but you have to
realize that when you’re squatting and first of all the legs are one of the
biggest muscle group so I always remember the more legs you do the more
calories you burn that’s a hack don’t tell nobody else I told you you got it
from me but back to talking about legs when you’re focusing on the squat
you want to make sure you have your hips shoulder-width apart. So let me get Nikki
standing right here I want to make sure her her legs are shoulder-width apart
as you can see chest is up now when she go down to squat I want to go first once
you go down to a 90 degree angle someone should go right here
right here in the middle of your body now when you look at it her shoulders
are up her feet are flat look at her heels and she’s not on our toes she’s
focusing on her heels now some people stop right there
depending on your range of motion but I want you to do is I want you to go all
the way out and push your knees out slight slightly as you can see she went
all the way down and her butt kind of tucked that in and when she comes back
up come back up I want you to squeeze and let your glutes at the top
up up up squeeze squeeze squeeze squeeze squeeze relax want to make sure that
your form is great I want to make sure that you’re really squeezing and folks
and all the muscle like mine and muscle connection if you can think it you can
grow it so go and do a couple riff and I’m going to do is going to give her
some weights because I think that she can pick up ten pound dumbbells and I
was gonna do about five or six reps as you can see going up and down good
coming up and squeeze the glutes at the top back down to myself again good do
about two more good one more good one more after this one good
relax how’d it feel feel great feel great she said I feel great I mean I’m a
good trainer I feel good about that so that’s focusing on the quads and also
focusing on your glutes I wanna do the hamstring as well I like to do a
straight leg deadlift so what that is all we’re doing is feet shoulder length
apart you really don’t really really move your legs at all what I’m gonna do
is lock your you know and lock your knees out and you lock your knees out
you’re going all the way down kind of bringing your shoulders over your body
going all the way down stretching those glutes when you feel the glute high
the glute and hamstring tie in really stretching it up and bring it back in
and squeezing at the top again so let me see you do that come all the way over
good good good good good pause come up squeeze good back down again and you see
right now she’s doing it with no weight so you sometime you don’t even have to
use weight but if you add weight to it that’s perfect back up again good keep
going good one more time good good all the way down back up now for last one
at that movement she was working her hamstrings and helping with the glute and
tie connection she want to make sure that her whole back leg is locked out
and these are locked out and she’s really squeezing the hamstrings right so my next movement is one that is not
my favorite lunges but lunges are one of the best moving because lunges work your
entire leg a lot of women want their butt to lift up fellas. You too, these
moves are good for you too fellas something really get your glutes really
nice nice and round and to lift it up cuz you don’t want to have a sagging butt
that’s just not that’s not hot most people make a mistake by lunging by when
they lunge they lunge their lunge over here when you lunge use your shoulders
forward what happens is you’re putting a lot of stress on your knee and that’s
what you that’s what you don’t want to do what you want to do is keep your
chest up step out for stretching out that back knee almost to the ground where it
touches come right back up squeeze at the top it’s the easiest way to do it a
launch is to be done very consistently because you never want to do three or
four lunge you want to do a lot of them but you want to do them correct because
you can hurt yourself but if you do them right it’s gonna hurt but it’s gonna
feel good I’m not gonna do we’re gonna let Nicky do it so we’re missing
alternating lunges all right this time I think I’m gonna give her some weight
though she is pretty strong she did stuff pretty easy I think we give her some
weights good chest up right back up lets lower that front foot come right back
up good we see that the leg take it down good back up
good job do it again one more time and she stronger and she
strong impressive relax we got to do some pulse squats
alright we’re gonna do is we’re gonna have our feet shoulder length apart you
wanna join me in this one two three four five up squeeze at the top make sure you
squeeze the glutes as hard as you possibly can come right back down good
three four five come up squeeze back down for five go one two three four five
good now while she’s doing that I’m gonna tell you about it as you notice
she’s going down to like a half squat and coming back up squeezing her glutes
coming right back down when she’s doing this every muscle that you just finished
working you’re attacking and targeting each muscle group right now and it hurts
like hell be honest with you it’s real tired you can see she’s gonna get tired
soon as I’m talking she’s breathing hard now keep going through two more back up
good one more good job now when you notice me she
started off see I didn’t tell her to do that either she really was hurt you
noticed when she started off the movements were very small so when you
start to fatigue you feel yourself where the movements getting big is a big it’s
a bigger pulse you want to always keep it smallest possible because we really
want to work the small muscle group that you have in your hamstring and in your
groups Alright so we just worked legs what else do
you think you should work on to help build that superhero frame I think I’d
like to like tone and sculpt my upper body I was hoping she said upper body
I just like the tone to look I guess more like a little okay listen
she just named the best body part ever which is your shoulders now those are my
favorite parts I mean I work my shoulders every day I mean I do have a shoulder
that’s like big as a head so I mean obviously I work showing this a lot and
I think shoulders give you that great X frame when it comes to building a
superhero body so I always say a lot of people do
exercises wrong are they doing their weight or they do it that way that a
person next to him in a gym did it and you see I can say this the most not an
arrogant way possible listen to me oh how I said you should do it so show me
how you would do shoulders if you were to do a side lateral putting on the spot
she thinks she about to mess up if she probably do it right let’s see let me
see how you do it okay you that’s very close that’s very close so the only
thing that I think that you did wrong was when you came up you turn your hands
in so if I’m working on your side delt but I want to do is take I’m gonna take
this dumbbell put right here keep this one now focusing on this pay attention
when you lifting and you’re doing a side delt. I’m really stingy when it comes to
training muscle groups so this is the side thatl what I’m gonna do is I’m gonna
bring this up about right here and I don’t want to go too high because we go
to how you go into the trap I don’t want to work the trap I want to work the side
delt so I’m going to come back down come about right here pause when I’m right
here I can feel the contraction of this I do don’t you feel it yeah that’s
bringing back down now I think that was hurting a little bit she holding too
long right it’s a total different now some people when they do it and show you
right here some people do side raises and they do a chicken on like this
that’s not gonna get it but I want you to do is I want you to take your arm in
the show you show this hanging all the way down you want to bring it up right
here where your your arms parallel is it’s going side what’s your with your
shoulder bring right out to squeeze that delt alright so we’re gonna do a couple
of those and you don’t have to do a lot I mean if you like me I’ll do like 20 20
20 don’t try it at home if you can’t do it maybe 8 to 12 reps be totally fine
but do it with the weight that you can’t control
a good workout in when she’s gonna do she has four pounds in her hand we’re
gonna do about maybe eight reps one good good good relax now tell y’all the secret so if
you really want to get into the side delt when I take your hand will you
going up go up and kick and keep your wrist down going up now what this does
is this is a hack this meant you’d go right into this you see our face did you
see the face that means she’s really hitting it then you go good keep that
wrist down keep that wrist almost like you’re pulling it up there you go good
give me one more good job relax so how did that feel? It targeted here more and I
felt all the way through my form it was like I didn’t know he was gonna look to
the forum but you never know what’s gonna happen when you work out but the
key to it is is that what happened was once you changed your hand placement and
I always say you can change your body just by slowly changing the way your
hands are and where your feet are can change a total way that you look right
want to make sure that you always focusing on the side delt you never
want to do it too high because you go into the trap and then you go to your
rib delt you’re not working inside there anymore you’re working all three all right so the next one is the front
delt so let me see how you might do this right the front race let’s see that’s
y’all check it out let’s see I don’t think I have to explain anything about
this when she did this one perfect how about we get about four more reps with
that and squeeze at the top the only thing as I say is take that risk and
curl it down and let’s do it again good let’s do three more good there you
go good look at those shoulders you don’t even want to do shoulders but look
at it coming they’re building right here in front of our face you should be
proud of it so the next we’re going to do is our
rear delt, now our rear delt is a very very small muscle that’s located in the
back of the back here it’s really back here is a very tiny muscle but it makes
such a big impact when it comes to how your back is structured and how your
shoulders look now most people do rear delt raises wrong 100 percent but
there’s a couple ways you can do so I want you to demonstrate how you would do
a rear delt don’t be nervous this is a no-judgment zone we’re here to
learn. This is the one that I feel I do wrong, sometimes. Okay you know, let the people see something most of us doing wrong how about that I
started doing the wrong 20 years ago I got it right
bent over yeah that’s not bad that’s not bad
that’s not bad now if you notice she does have her elbow slightly bent and I
was going there’s two ways to do this slightly bit me and she’s really going
right into that side delt and she’s also going to her on board as well you can
feel that right here do it again you’re gonna see a run board and your rear delt
now what I want to do is I want to take it and that’s your own hang down string
and I want to take the dumbbell turn the inside I want to slightly bring it up
and keep your own string right on the side you buy it like you’re doing a rear
delt bring it up right there now we get into the rear delt good back down good make
sure always squeeze in the contracting the muscle Thank You Go Go come on two
more let’s go one more I’m gonna hold for three seconds one two three big
break down slow slow slow slow good job now y’all might be wondering
why did he make her contract go slow and squeeze when you’re building the muscle
you want to take time to push the blood into the muscle you want to do a correct
what great form and also squeezing tonight as much blood as you possibly
can into the muscle so the muscle can get it
can grow and it can form reshape so if you’re doing it correctly it’s gonna
grow and it’s going to be correct all right ah those three movements right there
working your shoulders can help change the entire way that your shoulders look
if you don’t have shoulders those are three exercises you can use your side
delt rear delt and also your front delt can create the perfect round shoulder
that you never had that you can always get but I thank Corey for that workout
was awesome luck the tips especially the pulsating one keeping the pulse is small
because I definitely do do that when I’m tired I really hope you guys enjoy the
video give a like give a comment make sure you continue to subscribe and
follow Lifesum today was a great workout today we talked about being a
super hero my special guest you know what she can be a super hero
you can too 🙂

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