You
Shake that body baby let me show you how to do this you gotta move this you gotta move that shake that body for me
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You
Everyone thinks that models have perfect bodies and everything's that I have a perfect body because I shoot swimsuits and lingerie and that's definitely not true
We always say I hate this about myself
And I don't like that and we never focus on the the things about ourselves that we do like we're so hard on ourselves
It's really satisfying for me to learn like which exercises work which muscles and to really you know
Watch it as you do it and when you do the pushback, you know that you're working the triceps where I was sore was where
I wanted to be sore. You know, everyone all girls always worry about their rear end and their legs and their stomach
I feel like not a weak little female. I feel like I'm macho. I want you to feel
Empowered and energized and great and a little like you really worked your butt off. First time you do something just for you
I met Red Dew in New York
Very highly recommended. I worked out with him the first time and I had never enjoyed working out before and it was hard
Don't get me wrong. I couldn't move
Red Dew is known as the killer whale
Some people are really afraid to go to him the first time because he has this really tough reputation
But he also has this really nice way about him that is encouraging but he really pushes you at the same time
Something that we're gonna ask you to do which I think is really really important
So please do it is to watch the tape all the way through the first time before you try to do it
So that when you do try to do it
You're not friend of you looking at the TV and looking at your body trying to keep up on this tape
We have three different workouts workout one and workout two are designed to be done on alternating days
They kind of work together and workout one we start with a warm-up as we always do then we do stretching and toning for legs
Then we do buttocks chest back and abdominals and a stretch at the end in workout two
We start with our warm-up, of course, then we're gonna do some more leg work
But this time for power and strength bend shoulders arms abdominals again, and we're gonna end with a stretch
Workout three is a little added extra. It's just about ten minutes long for when you don't have a lot of time
it's like an overall mini workout all you need to do these workouts is a set of weights a sturdy chair a
Sofa cushion or a couple of pillows from your bed a towel and a bottle of water because you have to keep drinking water
This is not a traditional aerobic workout. It's aerobic in the sense that your heart rate gets up
But it's based on sets and repetitions using free weights
So when you're just a beginner you don't have to do all the reps like I do
Just do as many as you can and don't feel bad about it because eventually you'll build up to the maximum number
Remember, it's very important to rest between sets
Here we go
Fit shoulder width apart. I'm sorry Dean stretch down breathe out. I'm sorry Dean
Down breathe out. I'm sorry Dean
down breathe out
And on the waist head up and down warm up the neck
Now head side to side
Turn head side to side looking over the shoulder
Head rolls for six
And the other way
Shoulder rolls backwards
Now forward
Arm scissors now we warm up the shoulders
Front cross is open and closed
Arm circles
Other way
Side bend
Very good for tightening your weight
Get ready to bend deeper stretch the arm over the head
Now small twists
Wider twists
Full extension
Arms up and arch stretch bend down touch your toes
Reach up and down
Same bend side to side
Now we go for big circles
Other way
Really keep breathing
Keep your legs straight and your hips kind of push them out
Other way
Just mini lunges to get our legs warmed up
One two one three one four one five one and six
Take your hands and lift yourself
Don't put this knee over the foot
One two three four five and six and change
The other leg
The angle is very good
Three four five six and opposite
Hands are just to help you with your stability
Shake it out and now we're going to work
So now you need your chair
I'm going to grab some water
Have it nearby
Have a sip anyway
It's good to drink water
Okay we start with the swings
Give yourself a little room and make sure there's no furniture around because you're going to be kicking
Start with your right foot to your chest
And swing back
That's a twenty
Two three as you warm up a little bit higher
Five
I'm emphasizing after seventeen years
That what it goes there for
Is to unlock the door
With those around me
One and switch legs
Come closer to the chair a little bit
Bring your left foot forward
Make a little T with your back right foot
And we're just going to push out a little
It's really an isolated motion right there
For twenty
Five six
Chair's for balance
Switch legs
And one two
Now we're going to swing from side to side
Come up on your left toe a little bit
Make sure you have room so you don't stick any furniture
Between your cross and then out
Switch legs
Up on your right toe
Swing across your body and up
And two and three
Aiming is very important as you get to warm up
And five and six and seven yes
Twenty shake your legs a little bit
We go for a side hold
I'm going to face you so you understand what I'm doing
This one we're going to do same swings
But swing the outside leg forward and back
It doesn't matter which leg you do first
As long as you do both legs
Don't let that confuse you
Six upper body stays straight
And turn around
And twenty and stop
Shake your legs a little
Same thing doesn't matter which leg first
I'm going to face you
Bring the leg up and then down and then side up
And very brisk movement
One and one and three and one and four and one and five
And one and face
And turn around
If he counts too fast don't let it rush you
One and two and three
That last one and this next one are good for this
Also right in here
Come up and then breath
Just use your hand to help guide it
But you should try to really get that open and flexibility
Next time bring it out first and then swing it in
Okay turn around the other leg
And one and two and three
Try to keep your knee up on those
It's hard but get more benefit
Tendencies you want to do
Okay now we do further
Again I'm going to do the leg towards you
Straight back bring the knee
One and two and three and four
The knee stays up
Five six seven eight nine ten
Now backwards bring the knee to the chest and to the side
And then kick out
Yes and two and three
Never drop your knee
Four and half five yes
Six seven eight nine ten
And stop change legs
And one two three four five six seven eight
The other way
And one the knee up two and three and four
Very important
And five and six and seven and eight and nine and ten
Okay shake your legs a little bit
We are going to go for a little bit repetition
And drink some water
Now we are going to do into a back lunge
I'm going to move the chair so you can see what I'm doing
The leg closest to
Hold onto the chair
The leg closest to the chair put forward
Bend so it's ninety degrees
Lunge down and then kick up
One and two
For ten
Hey hey
Walk on
Hey hey
Big world big time everything
Do the same thing to the other leg
Leg close to the chair bend
Lunge back with the leg away from the chair and kick
Top top top of the pops
Hey hey top top top of the pops
Two time two tongue hang of the king
The bride walk like we were ready to swing
I'm too far gone to stop
Take a break
You'll have to listen to me less and less
I lose my breath
Hey hey top top top of the pops
Top of the pops
Top top top of the pops
Hey hey top top top of the pops
Another set
Legs toward the chair bend
Exactly
Set and walk
You're left in a hurry
With a guy from a band
On a one way route
To the promised land
Top of the pops top top top of the pops
Hey hey top top top of the pops
Walk on
Music
And then another great shake legs
One more set
We're done with legs
Stretch out your quad
Right there
Music
It's good to get your heart rate up a little
This isn't a typical aerobic workout
Where you're moving the whole time
You have to take these breaths
So don't feel guilty about a drink
Cool off so that your sets can be really strong
Legs toward the chair bend
Support yourself
And begin
Music
Walk on
Last set on left leg
Forward
Set one
And two
And three
And four
Again
Five
Four
Three
Top top top of the pops
Walk on
Music
Take a break
Take a rest
Take a break
Okay
If you're not
If you don't have a carpeting floor
Now's the time to get a couple of towels to lay down
I'm gonna get a little mat
Lay that on the floor
Okay
water. Now we're going to work the buttocks. Nice pelvis thrust should do. Make sure you
hold the chair. Grab the legs of the chair. Put your left foot on the edge of the chair.
This right foot can just rest here or go up, whichever feels better. And you squeeze up
for ten. And really get that last bit of squeeze in, otherwise you don't get the full benefit.
One, two, three, four, five, six, seven, eight, nine, ten. Switch legs, right leg down, left
foot on the edge. One, two, three, four, five, six, seven, eight, nine, ten. And rest a bit.
It's important to hold here so the chair doesn't kick over when you're pushing up on it. One,
two, three, four, five, six, seven, eight, nine, ten. And squeeze. One, two, three, four,
five, six, seven, eight, nine, ten. Last ten on each leg. This is the best butt exercise
I've found to isolate. You'll be sore. And change for the last time. And one, two, three,
four, five, six, seven, eight, nine, ten. And up. Not much stretching in a little bit.
Out. Make sure you lower back. I'm going to move the chair out of the way. Switch up a
little bit. Turn on your side. Bend the bottom knee. Sort of lean forward a little bit and
flex your foot and pick that up. And again here you don't have to go too high in the
beginning and push it nice. Isolate the movement. Seven, eight, nine, ten, eleven, thirteen,
fourteen, fifteen, sixteen, seventeen, eighteen, nineteen, and twenty. Flip over and do the
same thing on the other side. Remember to bend the leg on the floor. And lean forward
and then. One, two, three, four, five, six, seven, eight, nine, ten, eleven, twelve,
thirteen, fourteen, fifteen, sixteen, seventeen, eighteen, nineteen, and twenty. And on the
knees. Last exercise for the bottom. Right leg. Bend the knee. And point the toe. And
one, two, three, four, five, six, seven, eight, nine, ten, eleven, thirteen, fourteen, fifteen,
sixteen, seventeen, eighteen, nineteen, twenty. And stop. Change legs. One, two, three. I
know you may be tired. Don't sink in the shoulders at all and make sure you keep pushing up as
high as you can. Keep your shoulders nice and tall. Fourteen, fifteen, sixteen, seventeen,
eighteen, nineteen, ten, twenty. And stop. Stretch back. Come down as far as you can.
Now we're going to do upper body. Start with just girl pushups. Or you can do boy pushups.
If you can, I can't. So I'm going to do girl. And your hands should be a little wider than
shoulder length apart. Try to keep your body straight and look a little in front of you.
And we're going to do three sets of ten. Sit back straight. Neck is in line with the vertebral
column, which is very important. The movement happens here, not in the head. Beautiful exercise.
Stretch a little. Come up. And one, two, three, four, five, six, seven, eight, nine, ten.
Stretch again. Stretch those arms out. The last set is always the killer. Okay. Get ready.
One, two, three, four, five, six, seven, eight, nine, ten. And stretch your shoulders. Breathe.
Stretch all the way back. Grab hands behind your back.
Now you need the pillows that we said that you needed and you need your weights.
If you don't have a firm sofa pillow like this, use two bed pillows. Keep your bottom on the floor
and put the edge of the pillow right in the small of your back. Lie down. Take your weights.
Put them together, palms facing each other over your head. And you're going to open up like a
slide to the sides. Your arms should be slightly bent and then squeeze up.
One, two, three, four, five, six, seven, eight, nine, ten.
And the tenth one, put your two palms together. I like to raise my fingers together.
And drop it back behind your head to the floor and up. One, ten.
Make sure you stop it in the middle here. Five, six, seven, eight, nine.
And once you get your weights down, get your arms over, over, up. Just try to loosen those shoulders up and your chest so we can do two more sets just like we did.
Take a breath and get your weights and we'll start with butterflies again. Really squeeze up.
Don't squeeze the way up. Squeeze your chest. That's what it's for. Ten. Lower them and up and together.
That little twist just gives you a little extra definition.
And the tenth one, bring your palms together. Over your head. For ten.
Okay, drop your weights and rest again for a few seconds. Stretch it. Hug.
Loosen those muscles up. Pick up your weights and we're going to do one last set.
Ten. Do the bar up and twist.
That's ten. Hands together and drop it over your head and pull up.
Okay, drop your weights for the last time. Twist again. A little hug and we're going to stand up.
It's like starting a lawn mower.
Lengthen apart a little bit and then up. Hands under your chin.
And after ten, sit down. Bend over, put your chest on your knees and lift up. This is great for your back.
After ten, you can rest a little bit. Stretch it out.
And we're going to do two more sets. Same cycle over three.
Change hands and do ten more.
Both weights. Legs shoulder width apart and hands under your chin again.
Lean over, chest on your knees and up.
Here we go. Last set.
That's it.
Rest for the last time. Now everyone's favorite, abdominal. Switch that out though.
Okay. Down on the floor, we're going to start our abdominal work.
Knees bent, feet flat, hands behind the head. We're going to be doing sets of ten. Crunch up for ten.
Now lay down, hands behind the head and you're going to do a full set up. Up and roll down.
Nine, ten.
Okay. Take your hands, put them under your rear end, support your lower back.
Knees straight and knees up to the nose or as far as you can come and down.
This one you go on your side. This one's kind of hard so if you've never done it before, we're going to start out with a little easier way.
Put the lower arm straight out, the other hand over your head and to start out you can just pick up like that.
Excellent. That's two. Now the next step would be lifting one leg and down and then hopefully you can get to it.
This is the exercise we are looking for. Three and four and five and six, seven, eight, nine, ten. Change sides.
Just going to roll them over. Same thing, arm is on the floor straight out in front of you, other arm over your head behind your neck.
Those are really hard but they're really good. This fatty area here. Okay, we're going to do two more of that series.
So we'll start with crunches, hands behind the head, knees bent, crunch up for ten.
Full sit-ups for ten.
Okay, roll-ups.
Right side, ten jackknives.
Left side, ten jackknives.
Release the stomach muscles, knees in and we've got one more set. Bend your knees, feet flat, hands over the head and crunch up for ten.
We want to be free.
Ten roll-ups.
Keep your lower stomach tight.
And the last set of jackknives. I don't know why I saved this one for last.
Change sides.
Smile a sigh of relief because we're done with the hard stuff. Legs straight, pull the right knee into your chest. Give yourself a good stretch.
And then straighten the leg, hands behind the knee or higher and pull it in toward you.
Stretch the hamstring. Now take your left hand on your right knee and pull it over to the left side of your body. Your right hand should go straight up to the side and look at your right hand.
Then take the right hand to the right knee and open it up. Lay it down and get a nice stretch in your pelvis here. Keep your hips flat.
Straighten it out. I'm going to do your left leg. Pull it in while your right foot is straight out and flat. Both hands behind the knee, pull the leg in. This is for hamstring.
Gentle pull. Very gentle pull. Little by little we can reach even higher and get flexible like she can but don't try yet. Then take your right hand to your left knee and pull it over your body.
Look at your opposite hand and open it up and bring that left knee down to the left side. Bring both feet together and just do a few rocks.
On the third one, sit up. I'm going to turn so you can see what I'm doing here. Put your feet together. Make your legs like a diamond. Hands on your feet. Chest to the floor. Lean in.
Bring it up. Open your legs up. Stretch up to the top and then over to the side. Take your left hand. Grab your right ankle if you can. Don't worry so much about bringing your head to your leg. It's your chest.
Then right hand to right ankle and come over and stretch your side.
Back to center and come down to front. Walk your hands up. This is a good stretch right in here. Don't worry about dropping your head. It doesn't really make a difference. It's your chest to the floor.
Bring legs together. Cross your right leg over your left. Bring your left elbow against your right knee. Press gently. Twist to the right.
Your other hand goes back and looks behind you. It's a really good stretch for your hip. Straighten your leg. Bend your left leg and bring it over your right.
Bring your right arm in front. Bring it over and around. Twist. Left hand back and look over your shoulder to the back. Shake out my legs. Bring my feet in. Give myself a little hug. Sit up straight.
And be happy that I'm done.
Yo, come on move this. Shake that body. Baby let me show you how to do this. You gotta move this. You gotta move that. Shake that body for me.
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Okay, let's start the warm up. Legs apart. Arms up, breathe in. Down, breathe out. Arms up, breathe in. Down, breathe out. Arms up, breathe in. Down, breathe out.
Hands on waist. Bend your knees a little bit. Warm up your neck moving it up and down.
Go side to side here to the shoulder. Nice and smooth. Now go side to side looking over the shoulder.
Head rotations. Smooth and wide. Reverse.
Now shoulder rolls.
Other way.
Arm scissors.
Front crosses. Come up on your toes a little bit.
Front circles.
Now backwards.
Side bend.
Stretch a bit longer. Raise the arm over the head.
Small twists, elbows together.
Wider with elbows up, parallel to the ground.
Full extension. Reach back.
Reach up. Bend over, touch your toes.
Same thing this time bend to one side. Up and down.
Trunk circles.
The other way.
Okay, bring legs a little bit closer in hip circles.
Other way.
Now legs apart and let's go for mini lunges. Side to side. Smooth movement.
Go down into a side lunge, stretching your inner thigh. Change.
Into a front lunge, stretching your hamstrings. Pass it gently. Up stretch.
Change to the other leg.
Stretch all the way up and down.
Okay, shake your legs, shake your arms. Get your chair and get ready for the leg work.
That's perfect.
Now other foot. So keep yourself room. You're going to lunge over, down and then up and twist.
And head and we go for grand plie squats.
Under your chair, spread your legs out like a plie, like a ballerina. You're going to squat down and you squeeze up your inner thigh and squeeze your butt together.
Keep your back straight, straight ahead.
And alternate lunges.
Now we're going to do a little squat, almost like you're about to sit down and stand up and squeeze in that last bit.
And ten. You might want to get your water. I won't mind anyway.
Stretch thighs a little.
Stretch your leg out a little bit. Put your heel up to your back as much as you can. Other leg.
We're going to do that series two more times. So if you can only do six, only do six instead of ten. If you can only do eight, do eight.
Side lunges with the push.
Push your hip.
The other leg.
Lunge and push.
Grand plie squats.
Other lunges.
Very important, like a wheel.
And now let's do the regular squats.
Shake legs again a little bit.
And stretch those quads again.
It's important to keep drinking the water.
These are hard, but they're supposed to get your heart rate up too. Let's bring you to our last set now.
Doesn't matter which leg you start with, just do ten on each leg.
And the other leg. And one. Very important to transfer the weight on the other leg. That is when you finish your push. That's good.
And ten. And let's go for the last set of grand plie squats.
One, two, three, four, five.
Front lunges again.
Good. Regular squats.
That's enough.
Now we're going to do a few of the swings that we did yesterday. Just a few at the end to remember the lengthening.
So, clean against your chair, knee to chest, and out. Just for ten.
One, two, three, four, five, six, seven, eight, nine, ten, and switch.
And we do the side raises. So, come up on your left toe and cross over and up for ten.
One, two, three, four, five, six, seven, eight, nine, ten, and switch.
And one, two, three, four, five, six, seven, eight, nine, ten, and switch.
That's it for legs today. So, cool off. You don't need your chair, but you need your weights.
Move that out of the way. Clear the space. Get your weights.
Keep your water and your towel handy because today's a hard day.
Pick up both your weights. We're going to start with bicep. We're going to do hammer curls.
The weights should be at your side like that. You bring them up and twist for ten.
And two, and three, and four, and five, six, seven, eight, nine, ten.
Twist your weights around so it's like a bar and you lift them over your head.
Now bring your weights down. Curl them together like that. We're going to raise them up to the sides just to show the height.
Now, lean forward. I'm going to turn so you can see what I'm doing.
Lean forward. Try to get your back almost flat. Raise your elbows up and keep back for ten.
This is good for your tricep. Four straddle stretches.
Now, bring the weights against you like that and we're going to do reverse curls.
You're looking at the top of your hands. Your palms should be facing your ears.
Now, bring the weights down against your legs and raise them up in front of you.
Just your eye level. I'm going to turn so you can see this.
Last one. This is for your tricep. Keep your weights up and you go.
Set your weights down. Mop off a little bit. Have some water and we'll stretch our arms out.
Drop your hands down, back down, stretch up over your head.
Drop them down behind your neck. Bring them down behind your back and bend over again.
We're going to do that same routine two more times. If you can't do ten every time, do eight or six.
Whatever you can do. Hammer curls first. Up and twist.
Bell press for ten.
Ten side raises.
Bend over, triceps kickbacks for ten.
Stand up, ten reverse curls. Ten barbell presses.
Okay, ten front raises. Elbows slightly bent.
Weights behind your neck, triceps extensions.
Weights down, stretch.
Okay, third set.
This really works the top of your shoulder.
Bring your arms down and bring your palms together and we're going to go up to the side.
We're going to lean forward. We're going to give our biceps and shoulders a little break. Elbows up and kickbacks.
Bring it up on the tenth one. Weights facing parallel and lift up.
And bring them up, bring them together, drop them back, keeping your elbows stable for ten.
This is the last one in this series and then we'll rest.
That's it for arms. We don't need your weights anymore.
You need to be on the floor. We're going to do abdominal work now. So if you don't have carpeting, get something, a pad, a towel, something that will give you some cushion.
Take a drink of water now and we'll do the gut busters.
I like this one because it sort of relaxes me. You take your legs and it's almost like you're sitting Indian style, but then you lay down.
Drop off your knees, don't crash your legs. This just feels good. It releases your hips and when you do some crunches, today we're doing sets of 20, but only two sets.
Roll two, three, four, five, six, seven, eight, concentrate, nine, ten, eleven, twelve, thirteen, fourteen, fifteen, sixteen, seventeen, eighteen, nineteen, twenty.
Cross one leg over the other. Put the opposite elbow behind your head and the other hand on your stomach and twist up.
One, two, three, four, five, six, seven, eight, nine, ten, eleven, twelve, thirteen, fourteen, fifteen, sixteen, seventeen, eighteen, nineteen, twenty.
The other elbow up and you bring the same elbow to the knee, so it's right elbow to right knee and just crunch up there.
And switch legs. Keep breathing through all of this on the way up, breathe out. Opposite elbow from your knee, hand on the stomach and twist up.
One, two, three, four, five, six, seven, eight, nine, ten, eleven, twelve, thirteen, fourteen, fifteen, sixteen, seventeen, eighteen, nineteen, twenty and switch elbows.
One, two, three, four, five, six, seven, eight, nine, ten, eleven, twelve, thirteen, fourteen, fifteen, sixteen, seventeen, eighteen, nineteen and twenty.
Put your feet together, drop them to one side.
You get a little twist there and keep your chest flat to the ceiling still while your legs are bent and we're going to try to do some little crunches right for there. So, crunch up for twenty.
One, two, three, four, five, six, seven, eight, nine, ten, eleven, twelve, thirteen, fourteen, fifteen, sixteen, seventeen, eighteen, nineteen, twenty, sixteen. Change sides.
And one, two, three, four, five, six, seven, eight, nine, ten, eleven, twelve, thirteen, fourteen, fifteen, sixteen, seventeen, eighteen, nineteen and twenty.
And now, crunch with the knee.
One leg is bent, one leg is straight, bring the knee up and the opposite elbow to the knee for twenty.
One, two, three, four, five, six, seven, eight, nine, ten, eleven, twelve, thirteen, fourteen, fifteen, sixteen, seventeen, eighteen, nineteen, twenty and switch.
Straighten that other leg and twist. One, two, three, four, five, six, seven, eight, nine, ten, eleven, twelve, thirteen, fourteen, fifteen, sixteen, seventeen, eighteen, nineteen and twenty and we double.
Okay, now it's like a little clamp. Bring your knees up and your ankles up.
Two, three, four, five, six, seven, eight, nine, ten, eleven.
Thirty, fourteen, fifteen, sixteen, seventeen, eighteen, nineteen and twenty. Relax and straighten.
We're going to do, while we're resting in between, we're going to do some squeezes for the buttocks. So, squeeze up for fifteen.
Just drop my knees into my chest and stretch it out. We're going to do one more set of that and then we're done with the stomach today.
So, drop them down, rest over. Do that, just open up in here, hands behind the head and crunch up for twenty.
One, two, three, four, five, six, seven, eight, nine, ten, eleven, twelve, thirteen, fourteen, fifteen, sixteen, seventeen, eighteen, nineteen, twenty and now one knee bent on top of the other.
Opposite elbow behind the head.
Right elbow and punch it up to the right knee.
Switch legs.
Press it out behind your head, other hand on your stomach and press.
Twenty, change elbows.
One, two, three, four, five, six, seven, eight, nine, ten, eleven, twelve, thirteen, fourteen, fifteen, sixteen, eighteen, nineteen and twenty.
And roll it over and do the other side.
Back to center, stretch the right leg out, under left leg and twist and punch.
One, two, three, four, five, six, seven, eight, nine, ten, eleven, twelve, thirteen, fourteen, fifteen, sixteen, seventeen, eighteen, nineteen, twenty and switch legs and switch elbows.
One, two, three, four, five, six, seven, eight, nine, ten, eleven, twelve, thirteen, fourteen, fifteen, sixteen, seventeen, eighteen, nineteen, twenty and up.
Last abdominal is little hands in, hands behind the head, knees in and one, two, three, four, five, six, seven, eight, nine, ten, eleven, twelve, thirteen, fourteen, fifteen, sixteen, seventeen, eighteen, nineteen, twenty.
Eighteen, nineteen and twenty and stop.
Last butt squeezes, last set, fifty, just stop.
Now we're going to rest a little and start stretching.
Okay, straighten your legs, pull the right knee into your chest.
We're going to stretch and cool down now.
Then straighten the leg, hands behind the knee, pull it forward.
Each time you do this you should try to pull the leg a little bit more forward and don't hurt yourself.
Then bend the knee again and take your left hand on your right knee, press it over and look back at the hand that's not on you.
You should get a nice stretch all along your spine.
Then come back to center and open that knee to the same side. Try to bring it, keep your hips flat and bring it open.
And straight again and we're going to do now the left leg. So bring your left knee into your chest, stretch, straighten the leg, hands behind the knee or higher and pull it into your chest.
Nice hamstring.
Then bend the knee, take your right hand, pull the knee over to the right side and look at your left hand which is laid out to your left side.
Stretch your back out.
Back to center and then pull that left knee down to the left side. Try to keep the hips flat. You can only get it here or here but the goal is almost a 90 degree angle there and flat.
Back together and we're going to just do some little rolls here.
I'm going to just turn around so you can see what I'm doing.
Put the bottom of your feet together to make a diamond. Hands on your feet, bring your chest to the floor, stretch it down.
It doesn't matter about dropping your head down, just your chest.
And then come up and open your feet up.
Get a little stretch there and stretch up. Take your right hand back and bring your left hand to your right foot and stretch down.
Again, bring your chest down, not your head down.
Then right hand, right foot and come over the top and get a nice side stretch.
Then back up to the top. Left hand behind you and your right hand, your left ankle and chest into the floor.
And left hand, left ankle and bring your right hand over the top and do a nice stretch for your side.
Back to the center and in front of you, walk out with your hands, bring your chest down.
Now bring your legs together.
We're going to bend our right foot and bring it over the left leg.
Left elbow on the right side of the right knee.
Put your right hand behind you and look over your shoulder and twist, twisting your hip out here.
Right leg straight, bend your left leg and bring it over the right leg.
Now your right elbow on the left side of your left knee.
Push that, turn and face behind you with your left hand supporting you behind you.
Shake it out a little bit, pull them in, straighten my back and give myself a little hug.
That's it.
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This is the little added attraction, the 10 minute workout you can do anywhere, anytime, you don't need any equipment.
I'm not even wearing shoes, you can if you want.
But really it's to do when you don't have 40 minutes to work out but you still want to do something.
So we'll start warming up, just take three deep breaths up, down, down.
Put your hands on your waist and we'll do three neck rolls each side.
Bring your arms in a circle for three, forward, straight back.
And we're going to do a whole trunk circle for three.
Bring your feet a little bit together and circle your hips.
Bring your legs apart and we're going to do little mini lunges, three each side.
Come down on the opposite leg, stretch out here, fingers up, and then to the other side.
Up, stretch, come up, feet together and cross one leg over and just bend down.
I'll stretch out the back of your leg and then up and switch and same thing.
Okay, now we're going to do a quick little workout for our legs.
We're going to do plie squats, feet out and do 10 squats down.
Push up with your rear end.
Now we're going to do 10 alternating lunges, out, down, up.
Back up and we're going to do 10 more squats, just 10 feet apart but feet forward for 10.
Just come to me, almost like you're sitting down.
We're going to do the lunges again, 10.
Last set of squats, feet together and facing forward and just squeeze on the way up.
Last set of lunges.
Shake them out a little bit.
Now I'm going to go on the floor and I'm going to do some chest work and I'm going to do some abdominal work.
If you're on a hard floor, maybe get a towel.
Make sure you have something soft and I'm just going to put a mat down.
We're going to start with push ups.
I'm going to put my hair back so you can see what I'm doing here.
Last time down, hands apart, shoulder a little wider than shoulder width apart, keep your back flat and 10.
Stretch back.
Next set, we're going to turn our hands in.
This one works your chest and shoulders a little differently.
It will be more for your tricep.
Turn your hands in, back flat for 10.
Last set, you bring your hands a little closer together, not totally together, but about shoulder width apart for 10.
Stretch your back and stretch it up, down and behind you, back up.
All over onto your back and we'll do abdominals.
Knees back, feet flat and we'll crunch up for 20.
Next set, full sit ups, hands over your head, sit up and roll down.
Last set, we're going to turn our hands in, back flat for 10.
That's 20.
Now press one leg over, so take your right foot, put it on your left knee, hands behind your head, bring the opposite elbow, left elbow to your right knee.
That's 20.
Switch elbows.
With your rear end up, put your hands underneath it to support your lower back, legs out in.
That really works your lower stomach.
That finishes stomach, we're going to do the last thing, which is 50 butt squeezes, feet flat and squeeze up for 15.
Okay, how do you pull your legs, your knees up to your chest, release your hips.
And we're going to swing up three rocks.
Now when you come up, bring your feet together, make a triangle with your legs, hands and feet together and bring your chest down to the floor.
I'm just going to bring my feet in, give myself a hug, and that's it.
No guilt today.
Okay.