You
You
Welcome to body of steel, I'm Lisa Hart
I've personally selected specific exercises from three of my toning workouts to shape and define your entire body
With thighs of steel two will work every muscle of your hips thighs and of course your buns
Arms and abs of steel two will give your upper body sleek definition and abs of steel three will chisel away firm abdominal muscles
This is a challenging program. So give yourself several weeks to try out all of the exercises
You may want to work your lower body one day and your upper body the next whichever you choose
Begin with the warm-up end with a cool-down and give your muscles a day of rest in between
Now get plenty of water to drink throughout your workout and let's move right on to the warm-up
Give me a basic march on your right foot march it out time to get your muscles all warmed up and ready for your workout
We're gonna vary this March just a bit by making it three marches and one tap with your right foot get ready
Three marches one tap right here. It's March two three and tap March two three and tap
All right. The next thing that we're going to do is move this movement
Forward and back you'll come towards me leading with your right foot get ready in four three two move towards me
It's March two three and tap your arms. Just move forward and back change your body levels
Keep going now. Listen up when I cue you we'll go forward once more then we'll tap out slowly
Right foot then left come forward one more time and get ready to tap out right and left tap out
Now your left foot is going to go forward come towards me. So then when you go back, you'll tap out left right right here
From the top right foot forward now, we're gonna vary that tap out just a little bit
I want you to sit into it. So it's a squat you keep your chin and chest lifted come up
Now when you do that squat sweep your arms upward
Good and from the top
Next before we do it to the left. We're gonna step touch from left to right get ready
Step touch just from side to side small movements next. Give me two step touches to your left step touch
Then we'll change this double step touch. We'll make it a grapevine. It's real simple
You just step side back side and touch. We'll start it to the left first
Get ready in four three two side back side touch and just pull your elbows back
Starting to warm up the upper back for our arms and abs of steel, too
I'm gonna teach you the rest of the combination right here
We'll be grapevining to the left and before we go back to the right. You'll slowly step forward with your right foot
Get ready in four three two grapevine and step forward
Now other way and then step forward with your left foot
Now when you step forward sweep your arms forward chest press again
Lean it slight dip. Then we'll start it all from the top again. We'll be starting it with your left foot get ready
Left foot take it forward take it forward squat out arms lift
Now here's your grapevine right here lean it forward
Side then we start it from the top with your right foot. Let's go
You've got it. Now, you know the movements put a little something into it
The warm-up doesn't need to be very vigorous. Just like rhythmic motions just to get the blood circulating
From the top, let's go
Squat out to the side
Then we'll move into some more dynamic moves to further warm up your quads hamstrings and glutes your entire body
Last time from the top take it here
Give me your squat out from side to side regulate your breathing. You're doing great
grapevine
Take it out
Other way. Now. I want you to hold your dip right here. Now go down four times
Weight in your heel two more
Now just lean your body weight back contract your abdominal muscles inward and feel a stretch all down the back of this leg
Next we'll take your feet together and do four lower back stretches. It's four three
next we'll squat
Take your feet apart arms back. Just lift gentle stretch through the chest
Now round it in and get ready to take your other foot forward right here four dips
Two two more
Weight in your heels abs contracted inward. Take it back
Majority of the weight in your heels
Take it back
Majority of the weight should be in this heel
And get ready for those four lower back stretches right here. Take it. Here's one
Two tuck your hips under
Give it to me one more time. Now feet come apart. Take a deep breath. Inhale up
And exhale two more times
And last one
Lift it up
And release now one arm at a time and lift the heel with it
Feeling a stretch all through that calf area
Through your Achilles tendon that's down by your ankle
And four three arms sweep forward press into your upper back tuck that chin in slightly
And release it take a deep breath. Inhale and exhale take those arms behind for me
Make sure you keep in your knees bent and your abs contracted inward. Let's lift up for a gentle chest stretch
Last four three two now just inhale up inhale
Inhale and exhale keep going your muscles should be all warmed up and ready for your body of steel workout
For your first set of thigh work, we'll be standing you've got your chair for balance
So let's get right to it turn and face your chair
Feet about hips distance apart and your arms are at a comfortable length from the chair
Contract your abdominal muscles inward towards your spine and point your tailbone down towards the floor causing a slight pelvic tilt forward
This is your neutral position and i'll be referring to it throughout the entire workout
Now i'm going to take you through a series of squats to work your entire hip and thigh area
Now the movement on this one will go up on one tooth to your toes
slowly lower down
Three four into a squat position
Now in a squat, it's very important that you keep your weight back in your heels
And your weight is going to shift back slightly as if you're sitting back on another chair behind you
What I want you to avoid doing in this position is taking your knees out
Farther than your toes it puts far too much pressure on the patella your kneecap. So we keep those hips
back
Now then we'll come up on seven eight
Tightly contracting through the buns your gluteals and then there's two deep squats in between and a deep squat
It's just down and lift and let's go up onto your toes
It's up two three four and down six seven contract and squat
Again, take it up. Think about it
Five six seven and eight one
And two up it's a little different motion
Five six seven eight contract
squeeze
So think about it
stand tall
And contract
And right back into it control it
Five six seven eight
And let's keep going stick with me
Five six seven contract press
And keep going we're almost there and i'll teach you a new one
And press
One more avoid holding on tightly to the chair just use it for balance and press
And release it tip those hips back once
Stretch into it
And round it all the way up
Now feet are still hips distance apart get back into your neutral position
Now there'll be a squat
And a leg lift then it's higher and then it comes down on seven eight. We'll do it to both sides get ready
in
four
three
Two take it down and it's down
lift
higher other way
down
lift
higher
And as you lift the leg you can flex the foot
Press through the heel
Now we're working the outer hip area
your gluteus medius
Also referred to as your abductor
press
lift
Up one more each way
And other side you're doing great
Stick with me and stretch those hips back again
Next what we're going to do is combine the first movements that I showed you with the squat and leg lift in
four
three
Two go up onto your toes
Up two three four five six seven two squats
Then one squat leg lift
And other side
From the top up two three four and down six seven and squat
One squat leg lift
Up and other side abdomen stays contracted inward standing tall lift up onto your toes
Five six seven two squats
And get ready leg lift
And other side
Up and take it down and it's up heels contract
One squat now, let me see it feeling the contraction right here press
And release it take it up
Down contract two squats you're doing fantastic get ready
Ready up and other way
And release it let's stretch back into those hips again
Tilt it to one side feeling a stretch all in that outer hip area
And if you start to feel a burn during these exercises, that's natural. It's okay to stretch it out
And lift it up now i'm going to teach you one
Leg lift at a little bit different tempo
We'll go up for four slowly then when we get to the top we're going to pulse and get a little extra contraction
Get ready in four
three
Two lift up. It's up
two
three
four and five
six
Seven squeeze in on eight up
two
three
four
pulse
Six squeeze through your inner thigh
High lift a little higher a little higher and pulse it stand tall
And squeeze together
lift
two
three
four and pulse
six
Seven and release it. Let's stretch back into that hip once
And come slowly up four
three
two other leg up four
three
Two standing tall
pulse
six
squeezing and tracked in
up
higher
Lift and pulse for four
Three bring it in again
lift
You can do it concentrate again. The leg doesn't have to lift very high
And pull it in again
two
three
Four and pulse it six
Seven and eight now lean back
back
stretch into that hip
and release it
Round it all the way up. Let's take the feet out to hips distance apart again and just go down for two up for two
And it's down for two
contract and roll
down for two
And up for two so we've worked just about every muscle group in the hip and thigh area
Take it down
two and up
two sitting tall
Remember that chair is right behind you
Later on i'm going to let you take a seat in this one for some more leg combinations
Take it down for two and let's do this once more
It's down
two and up
Two and release it now take one foot slightly forward and the other leg extends back
Now it's time to work more concentrated on your hamstrings and your gluteus maximus then later on i'll pull in some abductor
The gluteus medius the outer hip for this exercise the body weight is leaned slightly forward
We're still maintaining that neutral position by contracting the abdominal muscles inward towards your spine and tilting the pelvis slightly
Forward now this movement starts with a pointed toe to the back and then we lift up just a few inches
Contracting here then I want you to flex your foot maintaining that contraction pull it way in
Then push through the heel and come back to a toe point now. It's very important that you keep your hips squared
To the chair, let's take it up
lift
curl
push and lower
So the only movement is coming from my leg lifting straight back
push right here
and
point
Now the only time you let it rest is on the way down contract keep the contraction
in lift with me you're doing great
Pushing a heavy door behind you lift
And one more
Push it back make it good and release it. Let's step back into that back
Lean into that hip stretch it out
And the next exercise as I told you we're going to pull in some outer hip area
Start with a pointed toe and we lift just slightly upward to the side
side
Then as you cross behind feel a contraction in the inner thigh lower down gently
Lift again to the side
And come back to the beginning in a toe point in four
three
Two lift side. Let's go up
cross
and
again
So the leg doesn't lift up very high
We're still keeping those hips squared to the chair
Easy rhythmic motion
One constant toe point last four
Three
Two
And one take it back stretch back
And take it up then we'll combine in the two in four
three
Two lift up. So there'll be one hamstring curl combo
one side leg lift side
Back from the beginning lift it lift
curl
Push and lower
Keeping those hips squared
Yes
Good take it up
Push back through that heel make it good
Working on a nice rounded rear end you've got it
Push abdomen stays contracted inward
Let's go we only have four more push back
Lift side bend slightly
Now that you've got the move concentrate on every portion of it and lift
Keep with me
Now you can take a break if you need to
Don't worry if you can't make it through all of the exercises the first time
Stand tall
Inside
And release it take it back
Back
And round it all the way up
Now when we go to the other leg i'm going to go ahead and turn my chair around
So that you can really see my form here. It's very important that you keep that now
Let's go back again with that foot close to the chair
Take a foot back
Take it up. You know what to do
and
push
Lower hips are squared flex
push
lower
Now you might may find that you're stronger on one side than the other that's normal
If you're right-handed or left-handed
right-sided left-sided
push take it down
lift
and
Press hips are squared
abdomen contracted inward
And almost there last one
Get ready side
And point from the top you've got it
Take it
Remember to contract through the inner thigh as you take it right here
Leg doesn't lift very high control it
So every movement has its own purpose
We're not swinging. We're lifting
Keep going remember next we do a combo of each
Each and one more get ready to take it from the top hamstring curl. Let's go lift curl
push
point
Here's that combo
from the top
Pointed hips are squared
Avoid rotating your hips out
lift lower gently
From the top again keep going you're doing a fabulous job
And
Contract very controlled movement stand tall don't arch your back
Looks good
Concentrate and lift it here we go
And side
Keep going you can do it. Hey, don't worry if you have to take a break
It's better to do a few of them
Correctly
Then all of them incorrectly you've got it side
From the top
Stick with me. You're doing great
and side
And take it back round into it
Press into the lower back round it all the way up
And release it take it down
Down and round up
Let's do that once more
And
Now from here take those feet about hips distance apart and I want you to go back to that squat and lower and lift
lower
Contract lower contract so we worked your total hip and thigh area
We started out working the quadriceps hamstrings and glutes
Went into outer thigh
Then really concentrated on the hamstrings and glutes press
Now down for two up for two
down for two
up for two
press
And lift it remember your weight goes back into your heels
contracting
remaining
contracted through the abdomen
Breathe with it press
Let's do that two more times take it lower for two and lift for two
last one
and round up
Relax it place your chair in front now now you get to finally have a seat in it
Next we'll be concentrating on working your quadriceps
Now for a beginner level position slide yourself all the way back into the chair so that your back is supported
And for this movement it starts from here with a bent knee and then we press through the heel forward
We're using your own leg weight as resistance now for a more advanced move go ahead and sit on the edge of the chair
Still sitting up tall
Supporting your lower back and for more resistance. You can take that leg up a little bit higher
But no higher than there and then if you need a break you can take it down lower
Now get ready. We'll try eight repetitions forward
three
Two press forward press out and pull now as you extend that leg forward avoid locking the knee
We keep it slightly bent
last
four
Three contract two
Last one and release it. Let's set that leg down realign sit tall and take it in four
three
Same thing this leg and press it forward
pull
Press release feeling a workload right here in your quadriceps the front of your thigh last
four stick with me three
Two
And one set that foot down always realign in between the changes
Now there's going to be a little bit of a tempo change in four
Three just do it right along with me. We take it forward
two
three
four back five
six and press
Again, so it's slow
two
Three hold it up
back for two strong press
and
four
two
three
Four pull it back
six
Seven and eight last one
two
three
four strong pull
And press and pull
Set it down. I know these are tough and you can take a break if you need to
in four
three
two slowly forward four
three
two
and
pull
strong press back
four
two
three
Four slowly back
Here's your strong press retracted press forward slowly out further each time
Pull back two counts
And push and pull last one forward sit tall
three
four concentrate back
six
Seven and eight now release it lift up now
I want to teach you about an exercise group called your medial quadricep muscle
Now when we're exercising this we're going to reduce the risk of injury to the knee by strengthening that muscle and you just press forward
press
Release it press so we've got the leg turned out slightly still leading with your heel
last
four
Sit tall three
Two
And one switch legs sit up leg lifted and ready take it out
Press and pull you're doing great stick with me
It's not a big deal if you need to take a break grab some water last four
four
three
You can do it
And one release it now sit up tall again, and we're going to combine some of those movements
There'll be two quad presses then that slow tempo then eight medial presses forward. Let's take that leg up get ready
in
four
three
Two two quad presses forward
Slow pace
press further
further slow back
five six
Seven eight medial presses one
two
three
four
five
six
Seven from the top. It's one
Two stick with me slow
six
There you go and pull it back
two and press
and medial three
Four keep it with me
six
Seven again, you can do it press
pull
and slow
one
two
three
four back five
six push seven eight medial
two
sit tall
and five
six
Seven just one more time
Push and pull I know you can do it concentrate. These are tough four
three
Two back for two. It's back
two and press
and
medial
Two stick with me. You can do it
four
three
Two and release it now. We need to stretch in between those those are very tough
Don't worry if you couldn't do all the repetitions the first time there's always tomorrow
So get ready realign remember there's two quad presses
and take it
forward and back
forward and back now slow
two
three
Four pull five six press it and medial press
two
three
Four last five
Six get ready two quad presses press and pull make it good. I know you can do it
it press four
forward and to back
one
two strong press and pull
medial two
Last four
three
Two stick with me press
pull
again slow
one
two
Three come back
five
six
press turn it and push two
Three you've got it
four
Three two
Let's go
Push it. This is your last one on this side sit tall
four
three
two back slow
and
press
forward and back medial one
Two count with me. It'll help you through it last four
three
two and one
Good job set that leg down
Let's lift up
and stretch down
Round that lower back up
And let's cross that first leg you used
over
Feeling a stretch in that outer hip area
Sit tall be proud. You did a wonderful job. Those are really tough switch legs
And pull it up
Hold that stretch
Now I want you to lift up carefully and rotate your chair
To the side
Let's go on down to the floor
Place your feet up on top of it and move down towards it carefully lower yourself down one elbow at a time
Now we'll be working primarily the buns to start out this segment
What i'd like you to do is tilt the pelvis slightly upward by contracting firmly
Through your gluteus maximus your buns and then as we take it slowly down we relax and release it get ready
in four
three
Two lift up contract so it's contract
Your tailbone will clear the floor
Mid back down to your waist will stay in contact with the floor
Now the execution of this crunch is lifting up
your contraction
Through your buns keep going
Crunching it up contract
pelvic tilt
Very good exercise for the buns last four
Three
Two
And one now for a little bit more advanced move move yourself a little bit further back from the chair
Just about to where your ankles and heels are still on the chair
and same contraction pace
Release and take it up. It's up and down
Exhale and inhale
Breathing out then we're going to change the tempo a little bit in
four
Three give me two more like this
And now go up for two down for two. It's up for two and down slowly
So you have a tighter contraction?
and down release it up
two
a little bit more exaggerated
pressing up
lowering relaxing
last four
And concentrate very specific movement
down for two
and contract just one more like this take it up for two and down for two
Relax it
Now what I'd like you to do is take one leg up and cross it over the other and let the knee fall gently out to the side
Plant your heel into the chair now. Remember that up for two down for two count. Let's go
Up for two
Down for two. So now we're creating more of a workload in the supporting leg
Take it up
Contract
And breathe out
And in keep going for four
A little more of a lift three
Three just two more this set and i'll teach you a new exercise
And up
two
And that's it now take one leg up
With the heel pointed towards the ceiling now
We're going to incorporate your glutes hamstring and bring back in some of that quad
We've given it a little bit of a rest now this movement will just push up
Up contracting tilting and pressing and then we take it lower down in four
three
Two press up eight times. It's press and lower
Press and lower so we're working various muscle groups
push
You've got it two more. Here's one
And two release it take it all the way down and just switch legs
Plant that heel into the chair
Cross it tip it over
in four
three
Up two down two. Here we go
up for two and down
two
and
Tailbone is clearing the floor lift up
two and down
two
contraction
Don't forget to breathe
last four
And down
slow pace
Don't rush it
Just two more
And we'll move on last one
And release it take that foot up readjust plant your heel remember pressing up with both legs
Let's take it up right here
up and lower
contraction mainly through the supporting leg
And pressing here
last four
three
Two
And one release it take it all the way down
Both feet are on the chair and let's take the back leg and cross it over
Feel the stretch
And on the outer hip area set that foot back down and switch legs pull that leg in
Again feet back on the chair about hips distance apart and contract up. Let's go contract
release
So now those buns should be a little bit fatigued and feel these contractions a little bit more
Up and lower contract release give me four more
Three
Two
Up for two down for two. It's up two and down keep going. You've done a great job
And down for two
lift
And four more it's four
Lower
Three
Two more this set concentrate on the contraction
And last one
Now lower it down
slowly lift it up
And keep that tilt constant and contract contract try and imagine putting all the workload in your gluteus maximus
So relax the rest of the leg
in four
three
Two up tempo take it up and lower
up and lower
Exhale and inhale breathe out and in last four
Four three
Two
Up two down two or eight
And down good job stick with me
Keep going and contract on the way up relax on the way down. You've got it
Almost there last four
Lower
Three
And stick with me two
Just one more up for two
Down now up and pulse up contract make it good. This is it squeeze it up
and
last
four
Three
Two and one slowly lower it down
You have done a great job. Let's take that knee into the chest
Just turn it over slightly feel a stretch all in that outer hip area
and other side
Relax it
And both feet back up
Your first set of toning exercises will be for all upper body and they'll be standing
So if you're going to be using weights now's the time to get them as you go down and get your weights bend at the knee
and
Carefully use your leg strength to come back up now. Let's take one leg behind
And I want you to make a line from the heel all the way up to the top of your head
So our body weight is leaned slightly forward your abdomen is contracted inward
And the first muscle group that will be working is your latissimus dorsi the back right through here
Now I want you to take the palms facing each other
Right near your knees and this movement is called a row
So we'll take it back as if we're sliding those weights right along the thigh keeping the elbows close to the body at all times
As we take it back the zip is squeezing a pencil between your shoulder blades as we take it forward
Let that muscle
Lengthen and stretch. Let's try eight repetitions
in four
three
Two take it back and it's pull and stretch now
You notice that i'm not bending forward and back at the waist
I keep it steady
And pull it back
Now let's do two more on this side one more
and
Let's slowly switch legs just for a little break
Get repositioned
in four
three
Two same thing pull it back and fold
Now as we're pulling it back your bicep is assisting that muscle that's in the front of the part of the arm
pull it back
And last
two
And one slowly take it forward
Let's take those feet a little bit further than hips distance apart
And as I said, we'll be working your bicep next elbows stay close to the body and the movement goes up with a loose grip
in the weights
Contracting and then we take it down to full arms extension now take it up and release it
Exhale and inhale
Now again, my forearm is the only part of the body that's moving because i'm wanting to concentrate
primarily on the bicep
Exhale and inhale
Make sure you're not gripping too tightly through the weight
We're not working our forearm
We're working the bicep
and
Exhale and inhale last four stick with me
two
There you go
Last one and release it take it slowly down
Now let's take one foot back again
Remember that line from the heel all the way up to the top of your head moving slightly forward
And as I mentioned in your warm-up your pectoralis your chest, that's our next muscle group. Take the weight spacing the floor
Right angle through the elbow and the movement is a chest press. We take it forward
Arc the curve in the elbow and then straighten at the front feeling a contraction right through your chest
Then we pull the elbows back
A little bit further than your shoulders
Three two press forward contract
So you're breathing here
Inhale and exhale
Keep going
Last four
Three two more this set two
And one
And let's just switch sides give that chest a little bit of a break reposition
And take the arms up and press forward press
And so it's stretching on the way back
This time your tricep is assisting on the way back and guess what we'll use it next two more two
And one let's slowly back take those feet back to hips distance apart
Now the tricep right here now you may want to use one weight on this
I'll show you with two so you can see how it's done elbow stay pointing towards the ceiling
And close to your head the movement starts at the bottom with those weights down by your neck
And then we press and extend on the way up
Let's take it down to the beginning
And press up exhale and inhale lift up
Up now. This is a difficult movement. You may just want to use one weight breathe out
Contract at the top you've got it try not to let those elbows fly out keep them close to your head
Leaning the body slightly forward
Last four
Three
Two
And one slowly take those arms down bend at the elbow
Now your next muscle group is the upper back your trapezius
Now I want you to pretend you have two buckets of water face your palms towards your body
Now we're going to lift those buckets of water
Straight up to just below your collarbone
Elbows are up higher than the weights and there is no break in the wrist. I've got a straight line to here
So we take it down to the beginning and pull up
and lower
Exhale and inhale now when we go up
We're contracting through the shoulders
And as we lower we're depressing them. We're lowering them exhale and inhale pull up
Concentrating all the workload on the shoulders stretch it down. You've got it last
four stick with me
two
And
Last one release it take it all the way down
And last muscle group your deltoids right here the upper shoulder
Face the palms towards each other and the movement is just going to go lifting to the sides
And at the top most point the weights as you'll notice are a little bit lower than my elbows
And take it down. Let's go
Exhale and inhale
Now i'm using my deltoids the muscle group that I just showed you to execute this lift
And i'm not shrugging the shoulders as I lift
gentle lift up
breathe out
Keep going you can do it
And
Contract as you lift
That's it
Almost there
last four
Three
Two
And one slowly take it down
And for your next toning segment we'll be going down to the floor still working upper body
So just set your weights down and come to your knees
Now we'll be working all those same muscle groups again a little bit more specifically
So let's place one foot here and I want you to make sure you have your knee in alignment with your ankle
So that your knee's going not going out farther than your toe
Now remember the first muscle group that we worked was your latissimus dorsi that runs right here
Now you'll just need one weight for this exercise. It's a very similar rowing motion as we did before
Now you're supporting yourself here
Still sitting up tall abdomen contracted inward the weight comes near your foot and as we pull back
It stays close to the body just as we did before
And then slowly lowers down going back for two
And forward for two get ready
in four
three
Two pull back gets back for two and let it stretch on the way forward
Back for two and slowly forward
back
Letting it stretch
And contracting so we're putting a little bit more workload on the muscle by having it in this position
And press it forward
Relax every single other muscle in the body if you can
Almost there
Just give me one more
control it
And release it take it down next muscle group your bicep just switch hands with the weight now
We want to let this elbow slide
Just in front of this muscle group here and then support yourself with the other hand again. Sit tall
bicep curls
We're just extending it up
And taking it forward get ready
in
four
three
Two curl it up curl and extend it out
You've got it
Now the biceps having to work a little bit harder in this position
in four
Three
Loose grip with the weight
And one slowly take it down and let's switch sides now your weight's already in the hand that you'll need to be using
Foot is placed
Support yourself here sit tall
back for two
Take it back. Let's go take it back for two and forward
Keeping the elbow close to the seam of the body at the side
Pull it
Remember to try and squeeze your shoulder blades towards each other on the way back
And let it stretch forward last four
Press it forward
And keep going you're doing a great job
last two
We're almost there
Here's your last one
And take it forward switch hands
Make sure you're not resting the elbow completely on there. Let it slide slightly forward
And bicep curl, let's go pull it up and down
More workload here. Let me see that bicep. You're doing a great job
concentrate less four
Three
Two more
last one
And release it now. Let's set that weight down
Now when we were working the chest standing up, we're just getting you warmed up now
We're really going to put some workload on that muscle group take the hands down a little bit further than shoulder width apart
Now for a beginner level the knees should be in line with the hips and the movement goes straight down
And the contraction is on your way up now a little bit more advanced. You can take those knees a little bit further back
And we'll try eight reps
Let's go right here. Take it down and lift
Exhale and inhale you can do it
The shots are a little bit hard at first you gotta get the hang of it. You can do it. I'll talk you through it
nice two
And last one take it all the way back
And now we'll be using our weights again
Now take your weights to your waist your knees about hips distance apart
And let's bend slightly at the waist now. We're working the tricep. Remember the upper back part of your arm
Squeeze your elbows towards each other slightly
Now the movement will start from here
And then push and extend back now on your way back avoid pushing a little bit extra with the weight
Keep the wrist in position
And let's come back to your forward position
in
four
three
Two push back
Exhale and inhale relax your chin towards your chest. Just listen to me
Avoid swinging on the way forward
We're almost there
Just give me two more
Here's two complete it
And take it all the way down set your weight down for a moment. Let's go down to our second set of push-ups
Remember your beginner level is here a little bit more advanced is here and take it down
Remember the contraction is on the way up
So that's when I want you to breathe
Breathe out
Almost there
You're doing a great job
Here's your last two
And one take it all the way back and let's pick up those weights for a second set of tricep work
Remember to bend slightly at the waist
Let's go push it back
No swinging
No extra push at the back with the rest
Uh contract keeping the elbows towards each other contract it
You're almost there
And release it take it forward
now
Let's take the knees about hips distance apart again
Take a deep breath. Inhale up weights in both hands now. Let's lift one foot forward
And the palms are facing the body now in this position. You may have a tendency to slouch forward
I want you to sit tall take a deep breath. Inhale up. We're back to working your upper shoulder the trapezius
It's called a shrug
We keep the arms loose and we just lift the shoulders
Towards your ears without a rotation in the shoulder and then let them gently depress down
Let's go right here contract and release so on the way down
It's as if I was placing my hands on your shoulders
And pressing them down letting them stretch or more than this set. We'll do another set of eight
eight
Breathe out and in loose grip with the weight
Here's your second set
Contract it up
Don't lean forward
Stand up tall last four
Three
Two here's your last one. You did it. Good job. Now, let's switch legs
Take the other foot up
And what's your last muscle group?
The deltoids. All right this time the elbows are going to be a little bit more lengthened with a slight curve
Now we lift up and when we come up the elbow is up slightly higher than the weight
And then we take it down
Get ready, let's go
Exhale and inhale
Now this move is a little bit more difficult than we did before
So if you need to
You can place the elbows in a more bent position
Last two
And one now up for two down for two changing the tempo
And down for two
Putting more workload on those deltoids
Avoid shrugging the shoulders on the way up
Just lift gently from the shoulder
You're doing a great job sit tall
Take a deep breath inhale up. Here's your last two and you just have one more. I know these are hard stick with me
Okay
And take it all the way down
Now let's take these weights and set them aside. We'll use them again later
Are you ready for some abdominal work? Let's go on to our backs
Take your feet flat on the floor about hips width apart
Carefully lower yourself down one elbow at a time. Now your feet should be a comfortable distance from your gluteus maximus your buns
And i'm going to teach you a pelvic tilt that will become our neutral position for our crunches
What i'd like you to do is tilt the pelvis upward by contracting the abdominal muscles in towards your spine
As if you're pulling your navel down in towards the floor
Now when you keep this pelvic tilt, I want you to relax through your bones and let your knees fall out to the side
Releasing the workload in your hips
Now keep that position
And take your thumbs behind your ears
Elbows are seen only in your peripheral vision and as you lift up
I want you to pretend that you had an apple between your chin and chest
And as you lift up you keep a hold of that apple and as you take it back do the same and avoid
Releasing it and taking back
Now as we lift up we're going to remain in that neutral position by contracting the abdomen inward
And we will exhale as we lift and even contract in more
And we will inhale as we take it down
I'm going to teach you how you can incorporate some upper body toning with your abdominal work and i'll be using the hand weights
It's very very challenging
So if you haven't done that before give it a break and try it the next time
Now i'm going to teach you an exercise called the pullover and we'll be incorporating the use of your latissimus dorsi
As well as your chest now i'll be using one hand weight for this exercise
And we take the weight
Back just below the head area
Right there and then we press forward and that's where you feel a contraction right above chest level
Now take it back to the beginning position. It's a very slow pace. Get ready take it up and it's press
two
and lower
two
press
Two and lower for two loose grip with the weight
And feeling the contraction right here
And exhaling as you lift keep going with me. These are very challenging
and
Lower slowly two more. It's two
Lower last one
Slowly complete it take it down slowly now pick up your other weight
We're going to do an exercise for the chest
And the elbows are in towards the floor and now I want you to press your scapulas
Those are your shoulder blades and towards the floor as well
Loose grip with the weight as always
And when we press up, it's going to be a chest press with a rotation
So we lift up and rotate the palms inward with the elbows slightly bent
Then we're going to rotate slowly out and bring the elbows back down to the beginning position
Get ready take it up right here and it's up
and
rotate down exhale up and
rotate down
Press feeling a contraction at the top
Keeping the elbows slightly bent
Almost there last four
And three
Keep going two
One more make it good
And take it slowly down now just rotate the palms inward and we're going to do a fly still working the chest
And then later on we'll incorporate a crunch with it now this movement
The shoulder blades are still pressed in towards the floor
And we take it up
Keeping the bent elbow
And then slowly take it down now. This one goes up for two down for two
You know that one in four
three
Two up two down two up for two and down for two. Here's two
Then give me two more and then we'll do four with a crunch. Here's your last one
Now get ready crunch up it's up for two and down for two exhale
Exhale two more like this you can do it
Last one
And small break work presses then the crunches take it up for two
And down for two remember these exercises can be done without the use of weights
And one more you're ready for your crunch with it and take it down press
Contracting through the abdomen as you lift
Just two more like this you can do it
Last one breathe out
And slowly take it down
And release it let's set those weights down for just a minute and extend the arms up over the head
And we're going to give the abdominal muscles a little bit of a break. We're going to work your tricep
Remember the back upper part of the arm now take both weights
And your arms are going to be just above shoulder level now for a beginner level position
I want you to take it back
Towards the head and then extend upward for more advanced
You can lower the arm slightly and you'll be going back behind your head
And now we'll do a few reps here. I know you can do it
Get ready take it down and it's press
up
Extend it inhale and exhale
Keep going press
Control it
This exercise can be executed very effectively without the weights
So don't feel frustrated if you have difficulty the first time
Keep going
Last four
Three
You can do it two
And one extend it all the way up
And let's take those weights slowly down set one on either side of you now
We're going to incorporate some bicep work with your obliques
Hands now take one weight in the hand the other arm goes behind the head
Now as we lift up we're going to curl the bicep
And feel that oblique working right there. Take it down. Get ready. Let's go take it crunch
bicep curl
Remember exhale and inhale
Last four
Three you've got it two
Two and one slowly take it down. Let's set that weight down. Take a deep breath. Inhale up
Stretch it and think about working the other side
Pick up that weight
Arm goes behind the head
Get in your curl position
Get ready
And curl it up
curl
Both of your shoulder blades those are your scapulas are lifting up off of the floor
Last four three keep going two
And one release it set that weight down
Again, let's take a long stretch
Take those thumbs back behind the ear
And crunch it. Let's go crunch up and lower you have done a fantastic job
Works very hard
I think you learned a lot
breathe out and in
front last
four
Three
Two make it good and slowly lower it down
Feet hips distance apart press the small of the back into the floor
Take the arms back place those thumbs behind the ears. Remember not to lace the fingers
Holding onto that softball between the chin and chest
Let's crunch up exhaling up as we lift
Exhale and inhale
Exaggerate this movement. You know how to do it contract it in
squeeze release
Exhale shorten and lengthen take it up
You've got it. Let's do eight more. Here's eight
Seven looking good six don't tip that head back last four
Three holding on right here
Two hold it up on your last one
And pulse it pulse
Work those muscles
You're looking good
All right, let's do eight more it's eight
seven
six elbows back
four
three
Two and one take it slowly down now
We'll be alternating lifting your leg at a time and take this left leg and it just lifts off the ground as such
in four
three
Two let's lift take it up switch legs. Be careful not to arch your back
Don't tip your head back. Take it slightly forward
Exhale and inhale control that lift only the lower part of the leg lifts. It does not come back towards you
Looks good. Let's do eight more like this
eight
Seven you've got it
Looking good. Your abs are gonna be so good last four
Three
Come on two
And one now we go down for two up for two
Let's go
up for two and down switch legs, please up for two
controlled
good up
two and down two
up
Two and down two four more. It's up
Crunch it in
Inhale as you take it down
Exhale as you lift
Don't tip that head back
Keep the small the back pressed into the floor
And take it down
Last one right here lift it slowly up
And take it down
And lift your left leg up and let's pulse pulse pulse pump it up. You've got it. That's four
three
Two and one let's slowly switch sides
Always control the lift
And pulsate here we go. Eight
seven
six
Five last four
three
Two and one take it slowly down
Let's stretch into that rib cage
Stretch it out. You are doing a great job so far. I know you're working really hard there at home
Now crunch it up for eight again for me. Let's crunch
Crunch
Exaggerate it
Really make the abdominal muscles work for you last four
good three
Two legs are relaxed and one hold it pulse it pulse
You've got it last four
three
Two and one take it back stretch it again
And hold on behind your thighs. We'll be lifting up moving on
Sit facing me indian style
Contract the abdomen in lean your body weight slightly slightly forward now. We'll be working through the obliques
Those muscles that run right along the side of your rib cage giving you a nice small waistline take the elbows up
This time i'm going to let you lace your fingers
We're going to want to hold on
Now when we lean to the side we lean out very slowly starting to your right feeling a big stretch right here
And contracting right here as we lift it up make this oblique
pull you up make sense take it down contract and
Squeeze it up. Let's try it again
This exercise is very easy to do incorrectly. So you really have to be aware of the muscle groups that we're working
Take it up. I think you've got it. Let's do eight more. Let's go take it down
And squeeze it up big stretch down
And squeeze it up. There's two down
Squeeze lean slightly forward for me. Here's your fourth one
And lift it up
controlled
Make that oblique lift you up
Here's six
pull
Leaning slightly forward still contracting your abdomen in now. Here's your last one at this pace make it good
And lift it up now. We'll go down for two and strong lift up. Let's go down for two to your right
Down lower and lift other side
Down lower and lift other side. Make sure you do not lean back
Contract it up
Take it down
Contract it up doing great
And lift here's your last four four
four
Lift it center
inhale
And exhale take it up last two
And other side last time
And lift it up now take this elbow down towards the floor stretch out with the other arm
Now we're going to pulse right here. Feel a big stretch right here and contract through this side squeeze squeeze
Lean your body weight slightly forward. Now, let's do eight more right here and
eight
seven six contract four
three
Two and one let's round it forward
And take it to the other side
and contract
Fantastic squeeze it
Make it work right here
last five
six
Seven and eight now elbows back up
up
Press it
Looking good. We're almost done
Almost ready to move on last four
three
Two and one last time to this side pulse it for me. You're doing fantastic and pulse control it
Squeeze it right here stretch it right here four
three
Two and one slowly controlled lift yourself back up and take those knees in towards you
You turn it to the side lower yourself back down one elbow at a time
And let's take the knees in towards the chest and roll it to one side stretch it out stretch through those obliques
Before we move on let's stretch them out
And take it to the other side
You are doing great so far
We're ready to move on take those knees in towards the chest
rock it
Gently front and back place both feet on the floor lift the left leg up
Lift it up and just place the foot on top of the right knee arms come back thumbs behind the ears
Remember not to lace the fingers
Chin to chest holding onto that softball good crunching as we lift exhaling as we lift. Let's go
Exhale and inhale. There's two
You've got it three
Don't tip the head back last four
Four press the small the back into the floor last two now we add a variation lift your right leg
lift and lower
Good job
Remember not to tilt your head back
Controlled move with the leg. Let's do eight more right here
eight
Seven elbows stay back
And four control it you've got it
Two now we go up for two down for two up
two
Down two now on this one your back may have a tendency to arch
So really press the small the back into the floor. Let's start our eight right here. There's one
And take it down for two
Contract it in exhale up as you lift
Here's your fourth one
You're doing a great job. Give me four more four
Inhale stretch it three exhale as you lift
Two more like this slow
Control it take it down and stretch last one now keep that leg up take this elbow across
Now you should be feeling it through this oblique right here and crunch
pulse
You've got the move
You've got it now. Let's do eight more
four
and one
Control it last four
three
Two and one slowly lower it down lower that leg take the head back
Now legs come together and we curl them over to one side
Stack your hips up for me
Take this left leg and take it a little bit past the other one curl the legs
Now both shoulders are still on the floor and this time we're working the obliques right through here elbows back thumbs behind
The ears no lacing
When we crunch up, we're still contracting through the abdomen and exhaling as we lift. It's one
Two control your lift. Do not tilt the head back
And four more, please four
You've got it
Two
Stay up for one. Here we go and pulse pulse
Looking good. Keep it going
Let's do eight more crunch it in two three four four more four
three
Two and one let's take it back down
Long stretch extend the arms
And elbows back again. Let's go through it again lift it up
There's two
Don't tip the head back
Four more you've got it four
Four three
Two one more hold it up and pulse here we go pulse eight
eight
seven six
five
four
three
Two and one take it down
stretch long
And knees come into the chest press the small of the back in towards the floor feet hips distance apart again
Now lift the right leg up place the foot on top of the left knee
Okay
Elbows back getting ready thumbs behind the ears. Don't lace those fingers exhale as we lift
Let's go crunch up
Exhale and inhale contract it
Squeeze it
Let's go for eight more. You've got it eight
Seven
Six keep going
Last four don't tip the head back
Two
And one lift the bottom leg lift up and down
Up and down avoid swinging the neck back and forth. Don't arch the back last four
Three
Two
Up two down two. Let's go up for two
Down you've got it
Up for two and down for two keep going with me
Last four
Inhale as you take it down exhale as you lift slow and controlled last two
One more, please up
Keep it up and remember we turn it and pulse it
Keep it going
Can we do eight more? Let's go
eight
seven
six
Five keep going four three
Two and one and take it slowly down control it relax it good knees come together
We're ready to go to this side working the obliques right through here stack those hips, please
Right knee comes slightly in front of the other knee
Elbows back no lacing
Both shoulders lift up exhale as you lift working right through here now
You're ready. Let's crunch exhale up inhale down keep going
Crunch it
Four more, please
four
Three you've got it two
Stay up pulse it up. Here we go pulse work it
Last five
six
Seven from the start down. There's one
And two stretch contract holding in right here
You've got it give me two more here's one and two take it up and crunch crunch
Last four
Three
Two good job and take it slowly down
Press the small of the back end towards the floor knees into the chest and lift it up
Press into the palms
Lift it up again. Let's take those knees from side to side stretch through those obliques
Round it in
And other side
in again
And hold on behind those hamstrings swing your legs up to brown you up good and to the front
You've worked very hard and now it's time for a well-deserved cool down
Let's go down on one side and support your head on your arm
Bend your legs have them slightly in front of you. Let's extend that top leg and take a deep breath. Inhale
big reach up
And exhale in once more
Reach it. Just relax
And exhale now hold on behind your hamstring right here and pull that leg gently
In towards your body hold the stretch
Take the leg back. Hold on to your shoelaces
Tuck your hips under slightly
Now for a quad stretch the front of your thigh
Take that leg back. Hold on to your shoelaces. Once you're there. Tuck your hips under
Make sure you're not arching your back. Always hold the stretch. Don't bounce
And release it. We're going to come up to our knees and simply switch sides so we can stretch the other hip and quadriceps
Remember to lay down and support your head on your arm. Bend those knees. Let's extend the leg
Inhale reach it feeling a stretch all along the sides of your rib cage those obliques that we did in abs of steel three
exhale
Bring that leg in
Gently pull it in towards you
Support the foot on top of your bottom leg
Hold it. Now back for your quad stretch
Once you're there you tuck the hips under make sure you're not arching your back. Go ahead and lower that leg down
Relax every single muscle in the body
And release it. Now we'll come up to our hands and to our knees
You'll want your knees just below your hip area. Keep them about hips distance
Hands directly below your shoulders at shoulder's distance apart. Tuck the hips under chin towards your chest
Inhale and exhale. Let's do that one more time
Stretch into it. This is your time to relax
Now take one foot out to the side just out beside your shoulder
Evenly distribute your weight now. We're going to lean towards that leg when you get there
Make sure your knee stays in alignment with the heel of your foot
In alignment with the heel and ankle and you should feel an inner thigh stretch
Good now just lean back into the supporting leg. Let's take our arms on either side of the leg
Lean over slightly feel a hamstring stretch
It's a very gentle stretch. You need to hold never bounce when you're stretching
Now place the weight back into that foot evenly distribute your weight to the center and simply switch sides
The foot comes out right beside the shoulder
Now we lean into it and again check yourself
Make sure you've got a straight line from the knee to the heel and hold it feel a good stretch in the inner thigh area
And lean the body weight slightly back
One arm on either side of the leg gentle flex with the foot. Make sure you keep that knee slightly bent
Just hold your stretch feel it all down the back of that leg good evenly distribute your weight again
That's how we come back to center
And let's come into a sitting position
Sit in the end in style whatever's comfortable and take a deep breath inhale up
And exhale take it down big reach up
Now I want you to take one arm forward and keep your shoulders facing me keep this elbow straight. Hold on right here
And just pull the arm gently towards you. This is for your rear shoulder right through here from arms and abs of still two
Now for a tricep stretch
Put the palm on the upper back and just hold
Take a deep breath inhale up and those arms will come straight behind
Set up nice and tall and just lift the arms gently upward towards the back
Feeling a stretch through your pectoral area of the chest relax lift up breathe in
And breathe out now we take the other arm forward remember your shoulders stay facing me hold right here and keep this elbow straight
And gently pull that arm towards you
Just hold the stretch
And then there's our tricep stretch
So the cooldown is the time to relax think about what you want to accomplish in your routine
Take a deep breath inhale and as you exhale, let's take the arms forward this time
Press through your fingertips keep sitting up straight, but press consciously in towards your shoulder blades
Once you're there tip those elbows up a little bit more for me feeling your scapulas. Those are your shoulder blades separating
Tuck the chin in towards the chest nice big stretch. It's a really good stretch. You tend to carry tension there
We all do take a deep breath inhale
And exhale now take your right arm up left arm placed on the floor
And lean slightly towards the side your body weight should be just a bit forward supporting that back
And exhale release it
Just relax
Take a deep breath inhale up
Hold it now come back to center and just lift both those arms straight up
Remember, it's not just about how you look. It's also about how you feel
Deep breath inhale up lift it
And give it to me one more time
And exhale
relax
Great job. You are one step closer to having that sleek shapely body you're striving for combine your toning work
Aerobic exercise and a healthy diet and you're going to look and feel better than you have in years keep up the good work
They're fabulous because they work really quickly you see results right away
I would say within the first two weeks
Your butt does lift up
I'm ready for the summer to walk out in that bikini
Millions of women have transformed their bodies and their lives with buns of steel workouts
Now you can too with the complete line of buns of steel videos
Front side down down up and clap join america's top fitness professionals as they lead you through workouts designed to sculpt your buns
Flatten your abs give you the body you want
And for those of you interested in a change of pace the buns of steel mind body series will help you to reduce tension release stress and improve your figure
Whatever your fitness goals are level there are buns of steel videos for you
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Each video gives you one-on-one training in an easy to follow format for quick results
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Try the buns of steel platinum series each tape combines target toning and aerobics
So you can lose weight while you shape and strengthen your muscles
And I noticed my butt my my touch right away was really tight and it I had I just felt it
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I mean and when you look good you feel good if you have special fitness needs and goals buns of steel can help you address them too
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Shot on locations that will soothe and inspire these videos are designed to help you calm your mind and strengthen your body
And because they feature top yoga and tai chi teachers you can count on workouts that are easy to follow and understand
Now guys we've got something for you as well
The men of steel series is designed to help you work the muscles you're most concerned with
Let some of today's best male trainers show you how to have steel hard arms abs and legs without going to the gym
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