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was where I wanted to be sore.
You know, everyone, all girls always worry about their rear ends
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.
And it does take this up a link because it's not easy.
It's so true.
I met Red Dew in New York.
Came 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 the next day.
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 going to 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 frantic.
You're 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.
In 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 going to do some more leg work,
but this time for power and strength.
Bend shoulders, arms, abdominals again,
and we're going to end with a stretch.
Workout three is a little added extra.
It's just about 10 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.
Feet shoulder-width apart.
Arms up, breathe in, stretch.
Down, breathe out.
Arms up, breathe in.
Down, breathe out.
Arms up, breathe in.
Down, breathe out.
Hands 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.
Just be careful not to push too hard.
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.
This is really good for tightening your weight.
Get ready to bend deeper.
Stretch the arm over the head.
Now small twists.
Wide twists.
Full extension.
Arms up and arch.
Stretch.
Bend down, touch your toes.
Reach up and down.
Same bend, side to side.
One side and up.
Now we go for big circles.
Other way.
Really keep breathing.
Hips on hold.
Sounds great.
Keep your legs straight and your hips kind of push them out.
Other way.
Okay, we'll come later.
A little bit more apart.
So just mini lunges to get our legs warmed up.
One, two, one, three, one, four, one, five, one, and six.
Let's go for a deep one.
Take your hands and put yourself.
Good.
Good.
Stretch.
Yes.
Help yourself up with your hands.
Okay.
Nice.
Okay.
All right.
Let's go.
Bend to the center and down.
Don't put this knee over the foot.
Just bring this foot back.
Stretch.
Three, four, five, six.
Now let's go a little bit up and down.
One, two, three, four, five, six.
One, two, three, four, five, six.
One, two, three, four, five, six.
One, two, three, four, five, six.
One, two, three, four, five, six.
One, two, three, four, five, six.
One, two, three, four, five, six.
And change.
Get the leg.
Yes.
The angle is very good.
Three, four, five, six.
And opposite.
One, two, three, four, five, six.
And just to help you with your stability.
Five, and six.
And enough.
Come on.
Shake it out.
And now we're going to work.
So now you need a chair.
I'm going to grab some water.
Have it nearby.
I will need it.
Have a sip anyway.
It's good to drink water.
Okay, we start with the swings.
Give yourself a little room.
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.
One.
Set to 20.
Two, three.
As you warm up, a little bit higher.
Five.
I'm emphasized after seven to eight years
That what it goes therefore
Is to unlock the door
While those around me criticize and sleep
One, two, and switch legs.
One, two, three.
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.
Three, four, five, six.
Chair to her balance.
And one, two.
And 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.
Swing across and then out.
And we're going to swing from side to side.
And switch legs.
Up on your right toe.
Swing across your body.
And up.
And two.
And three.
Aiming is very important as you get warm up.
And five.
And six.
And seven.
Yes.
And eight.
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 the 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.
Five, six.
Up on your body.
Stay.
Seven.
Eight.
Nine.
Ten.
Yes.
And turn around.
And 20.
And stop.
Shake your legs a little.
Okay.
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 six.
And ten.
And turn around.
If he counts too fast don't let it rush you because those should be.
One.
One.
Two.
One.
And three.
And four.
And five.
And six.
And seven.
And eight.
And nine.
And ten.
And ten.
And turn around.
If he counts too fast don't let it rush you because those should be.
One.
Two.
One.
Three.
And stop.
Okay.
And turn around.
If he counts too fast don't let it rush you because those should be.
One.
Two.
One.
Three.
And turn around.
And eight.
Ten.
And nine.
And ten.
And stop.
And turn around.
And the last one and this next one are good for this.
Very good.
Flex.
And then breath.
Just use your hand to help guide it.
But you should try to really get that open and flexibility.
four, five, six, seven, eight, nine, ten.
The other way.
Bring it out first and then swing it in.
Two, three, four, five, six, seven, eight, nine, and ten.
Okay, turn around the other leg.
And one, and two, and three.
Nine, ten, now a duck and go one, yes, two.
Two, three, four, five, six, seven, eight, nine, ten.
Try to keep your knee up on those.
It's hard, but get more benefit of it.
Tendencies you want to do.
Okay, now we do furdles.
Again, I'm gonna do the leg towards you
so you can see what I'm doing.
First one, go straight out.
Bring the knee, one, and two, three, 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 with the heel.
Yes, and two, three, never drop your knee.
Four, knee up, five, yes, six, seven, eight, nine, and ten.
Four, eight, nine, and 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.
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 of repetition
and drink some water.
Okay, now we are going to do into a back lunge.
I'm gonna move the chair so you can see what I'm doing.
And swing.
The leg closest, you hold onto the chair.
The leg closest to the chair, put forward.
Bend, so it's 90 degrees.
Lunge down and then kick up.
One, and two, for ten.
Two, three, four.
Walk on.
Hey, hey.
Big friends, 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 then kick.
One.
["Top of the Pops"]
And ten, and stop.
Take a break.
Take a break.
You have to listen to me less and less,
I lose my breath.
What?
Another set.
Legs towards the chair, bend.
Hold onto the support.
Set, and walk.
["Top of the Pops"]
And ten, and another break.
Shake legs.
One more set, we're done with legs.
Take a stand, I'll do the other leg.
Stretch out your quad.
Right there.
And walk.
Walk.
And ten, and stop.
Take a break.
And then, walk.
And then, walk.
And then, walk.
And then, walk.
And then, walk.
And then, walk.
And then, walk.
And then, walk.
And then, walk.
85.
It's good to get your heart rate up a little.
This isn't a typical aerobic workout.
We're moving the whole time,
you have to take these breaths.
So don't feel guilty about them.
Drink, cool off, so that
your sets can be really strong for you.
And hundreds,와
Here, bend, support yourself.
And begin.
One, two, three.
Top of the pops.
Top, top, top of the pops.
Hey, hey, hey, top, top, top of the pops.
Welcome.
Last set on left leg.
Forward, and one, and two, and three, and four, and five.
Welcome.
Nine, ten, and knock and stop.
Very good swing, very good swing.
Take a break, take a break, need some water.
Okay.
If not, if you don't have a carpeting floor,
now is the time to get a couple of towels to lay down.
I'm gonna get a little mat.
Lay that on the floor.
The chair.
Okay.
Take a drink of water.
Now we're gonna work the buttocks.
Nice pelvis thrusts we do.
Make sure you hold the chair.
Grab it, 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.
Five, six, seven, eight, nine, ten.
On the tenth one, switch legs, right leg down.
Left foot on the.
One, two, three, four, five, six, seven, eight, nine, ten.
And rest a bit.
The reason it's important to hold here
is so the chair doesn't kick over when you're pushing up.
One, two, three, four, five, six, seven, eight, nine, ten.
Five, six, seven, eight, nine, ten.
And just wait.
One, two, three, four, five, six, seven, eight, nine, ten.
Last set, ten on each leg.
This is the best butt exercise I've found to isolate.
You'll be sore.
One, two, three, four, five, six, seven, eight, nine, ten.
And change for the last set.
And one, two, three, four, five, six, seven, eight, nine, ten.
And up.
You might want to stretch your knee in a little bit.
Out.
And reach your lower back.
Okay, we look.
So, 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.
They never over count.
They always count.
30, 40, 15, 16, 17, 18, 19, and 20.
Flip over and do the same thing on the other side.
Remember to bend the leg on the floor.
And you lean forward and then.
One, two, three, four, five, six, seven, eight, nine, ten.
And then, one, two, 13, 14, 15, 16, 17, 18, 19, and 20.
And 20, please.
Come up on your hands and lean.
Last exercise for the bottom.
Right leg.
Bend the knee.
And point the toe.
Push and one.
Push and two.
Just that little thrust there is good.
Three, four, five, six, seven, eight, nine, ten, 11,
11, 13, 14, 15, 16, 17, 18, 19, 20.
And stop.
Change legs.
Left one.
Other leg.
Go.
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.
14, 15, 16, 17, 18, 19, 10, 20.
And stop.
Stretch back.
Sure.
Hips.
And.
Stretch down.
Come down as far as you can.
I'll just lift your wrist here.
So that will help.
Drink the water if you feel like it.
Now bring upper body.
Start with just girl pushups.
Or you can do boy pushups.
If you can, I can't.
So I'm gonna do girl.
And your hand should be a little wider
than shoulder-width apart.
Try to keep your body straight.
Look a little in front of you.
And we're gonna do three sets of 10.
See the back straight.
Neck is in line with the vertebral column,
which is very important.
The movement happens here, not in the head.
Beautiful legs aside.
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's always a killer.
Okay, get ready.
And 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 gonna open up like a butterfly to the sides.
Your arms should be slightly bent and then squeeze up.
The 10.
Two.
Three.
Four.
Five.
Six.
Seven.
Eight.
Nine.
Ten.
And the 10th one, turn your hands so you see the back
of your hands and bring the weights down to your chest
and push them up and twist them and squeeze.
One.
Put up and twist.
Two.
Three.
Four.
Five.
Six.
Seven.
Eight.
Nine.
Ten.
And the 10th 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.
Two.
Please don't forget to breathe.
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 and over and 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.
Squeeze up.
Really squeeze the way up.
Squeeze your chest.
That's what it's for.
That's 10.
Lower them and up and together.
That little twist just gives you a little extra definition.
And the 10th one, bring your palms together.
Over your head.
And for 10.
Okay, drop your weights and rest again for a few seconds.
Stretch it.
And hug.
Loosen those muscles up.
Pick up your weights and we're gonna do one last set.
10, do the bar up and twist.
That's 10.
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 stand up.
Looks like starting a lawnmower.
Five, six, seven, eight, nine, ten.
Change hands.
One, two, three, four, five, six, seven, eight, nine, ten.
Like part a little bit and then up.
Hands under your chin.
And after 10, sit down.
Bend over, put your chest on your knees and lift up.
This is great for your back.
After 10, you can rest a little bit.
Stretch out.
Bring it back and do back on stretch.
We're gonna do two more sets, same cycle of three.
Change hands and do 10 more.
Put your weights, legs shoulder width apart and hands under your chin again.
Lean over, chest on your knees and up.
Here we go, last set.
Rest for the last time.
Now everyone's favorite, abdominal.
Switch that out though.
Okay, down on the floor, we're gonna start our abdominal work.
So, knees bent, feet flat, hands behind the head.
And we're gonna be doing sets of 10, crunch up for 10.
One, two, three, four, five, six, seven, eight, nine, ten.
Now lay down, hands behind the head and you're gonna do a full set up.
Up, one, and roll down.
Two, get up, roll down.
Three, four, five, six, seven, eight, nine, ten.
Okay, take your hands, put them under your rear end, put your lower back.
Legs straight and up, knees up to the nose or as far as you can come and down.
One, two, three, four, five, six, seven, eight, nine, ten.
And good, enough, lie down.
This one you go on your side, this one's kind of hard so if you've never done it before,
we're gonna 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, excellent.
That's two.
Now the next step would be lifting one leg and down.
And then hopefully you can get to it.
So this is the exercise we are looking for, and three, and four, and five, and six, seven, eight, nine, ten.
And you can change sides.
I'm just gonna roll them over.
Same thing, arm is on the floor straight out in front of you, other arm over your head behind your neck.
One, two, three, four, five, six, seven, eight, nine, ten.
Those are really hard but they're really good.
This fatty area here.
Okay, we're gonna do two more of that series.
So we'll start with crunches, hands behind the head, knees bent, crunch up for ten.
Full setups for ten.
Okay, roll ups.
All the way baby, let's go.
Right side, ten jackknives.
Left side, ten jackknives.
At least 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.
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.
And 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.
And 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.
Hamstring.
Gentle pull. Very gentle pull.
Little by little we can reach even higher.
Only 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.
Then 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.
And 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.
Right arm in front.
Bring it over and around.
Twist.
Left hand back and look over your shoulder to the back.
And I'm going to shake out my legs.
Bring my feet in.
Give myself a little hug.
Sit up straight.
And be happy that I'm done.
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.
Now 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 bends.
Stretch a bit longer.
Small twists, elbows together.
Wider with elbows up, parallel to the ground.
Full extension.
Reach back.
Stretch up.
Same thing this time bend to one side.
Up and down.
Trunk circles.
The other way.
Okay, bring legs a little bit closer and 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.
Pulse 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.
Lunge to the side.
Keep your knee so it doesn't go over your foot.
Lunge down and come up and twist.
Push from the hip.
And push from the hip growing.
That's perfect.
And three and four and five.
Now other foot.
So keep yourself room.
You're going to lunge over, down, and then up and twist.
One.
Okay, push all the way.
Two.
Straight up.
Three.
Get it there.
Four.
Five.
And ten.
And we go for grand plie squats.
From your chair, spread your legs out like a plie, like a ballerina.
Back straight.
You're going to squat down and you squeeze up.
And back.
Your inner thigh.
Okay, let's go.
Back straight.
Straight ahead.
Four.
Five.
And alternate lunges.
Hold onto the chair.
Bring one of your heels forward and then your toe and lunge down.
Kick back and switch legs for ten.
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.
Seven, trying to make you do more.
And ten.
You might want to get your water.
I don't mind.
Stretch your thighs a little.
Stretch your leg out a little bit.
Put your heel up to your back as much as you can.
Other leg.
Okay.
We're going to do that series two more times.
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.
Trust your head.
Grand plie squats.
Back to your chair, hold on just for balance.
Legs apart, rear end tucked under.
Back straight, head up.
Four lunges.
Lunges, switching leg.
Hold on to the chair just for support.
Try to hit your heel first.
Yeah, very important to roll, like the 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.
And get your breath.
Okay.
These are hard, but they're supposed to get your heart rate up too.
Last set.
Okay, let's go.
Doesn't matter which leg you start with, just do ten on each leg.
And the other leg.
And one.
Very important is 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.
That's what I thought you'd do first, as long as you do both legs.
If you get messed up, just repeat it.
One, two, three, four.
Let me keep your rear end tucked under.
Five.
And let's do the front lunges again.
Good.
Regular squats.
One, two, three.
And that's enough.
Finish.
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 at the chest.
And out, just for ten.
Two, three, four, five.
And switch legs.
One, two, three.
That bar with the left hook, there's a little T, a little short kick.
Just squeeze that rear end.
Three, four, five, six, seven, eight, nine, ten.
And switch.
Right leg forward, left hook behind it, like a little T.
One, two, three, four, five, six, seven, eight, nine, and ten.
Now we do the side raises.
So, come up on your left toe and cross over and up.
One, two, three, four, five.
And switch legs.
Up on your right toe and...
One, two, three, four, five, six, seven, eight, nine, ten.
And step in this little side hold.
We're going to do hold on and kick.
One, two, three, four, five, six, seven, eight, nine, ten.
And switch legs.
Opposite leg for ten.
One, two, three, four, five, six, seven, eight, nine, and ten.
That's it for legs today.
So, cool off.
You don't need your chair, but you need your weights.
So, you can move that out of the way, clear the space, get your weights.
Shoulders and arms.
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.
Bring them up and twist for ten.
One, two, and three, and four, and five, six, seven, eight, nine, ten.
Now here, now twist your weights around so it's like a bar and you lift them over your head.
Ten, now bring your weights down.
Bring your arms together like that and we're going to raise them out 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 triceps.
Now, we're going to do shoulder strap with stretchings.
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, weights down against your legs and you raise them out in front of you.
Just your eye level.
I'm going to turn so you can see this.
Last one. This is for your triceps.
Keep your weights up and you go.
Again, I'm going to turn.
Bring your weights down.
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.
I'm going to bend over again.
A little hug either side, loosen those shoulders up.
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.
Barbell press for ten.
Ten side raises.
Bend over, triceps kickbacks for ten.
And 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.
Down and bring your palms together and we're going to go up to the side.
Now lean forward.
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.
I'm going to 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.
Take your legs and it's almost like you're sitting in Indian style, then you lay down.
Drop off your knees down, push your legs.
This just feels good, it releases your hips.
And we're going to do some crunches.
Today we're doing sets of 20, but only two sets.
One, 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.
Bring your knees up and cross either leg over, it doesn't matter.
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.
One, two, three, four, five, six, seven, eight, nine, ten, eleven, twelve, thirteen, fourteen, fifteen, sixteen, seventeen, eighteen, nineteen, twenty and switch legs.
Keep breathing through all of this on the way up.
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 them together and drop them to one side.
You can do a little twist there and keep your chest flat to the ceiling still while your legs are bent.
We're going to try to do some 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 and switch legs.
Change side.
And to the other side, just drop them down.
Crunch with the knee.
One leg is bent, one leg is straight. Bring the knee up and the opposite elbow to the knee.
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.
One, two, three, four, five, six, seven, eight, nine, ten, eleven, twelve, thirteen, fourteen, fifteen, sixteen, seventeen, eighteen, nineteen and twenty.
Relax and stretch.
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.
One, two, three, four, five, six, seven, eight, nine, ten, eleven, twelve, thirteen, fourteen, fifteen, sixteen, seventeen, eighteen, nineteen, twenty, twenty-one, twenty-two.
42, 43, 44, 45, 46, 47, 48, 49, 50, down.
Just drop my knees into my chest and stretch it out.
We're gonna do one more set of that
and then we're done with the stomach today.
So drop them down, rest over.
You guys just open up in here,
hands behind the head and crunch up for 20.
One, two, three, four, five, six,
seven, eight, nine, 10, 11, 12,
13, 14, 15, 16, 17, 18, 19, 20.
And now one knee bend on top of the other.
I'll press it out over behind the head.
And one, two, three, four, five, six,
six, seven, eight, nine, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20.
Now right elbow, right knee.
Right elbow and crunch it up to the right knee.
Two, three, four, five, six, seven, eight, nine, 10, 11, 12,
13, 14, 15, 16, 17, 18, 19, and 20.
Switch legs.
Opposite elbow behind your head.
Other hand on your stomach and press.
One, two, three, four, five, six, seven, eight, nine,
10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20.
Change elbows.
And one, two, three, four, five, six, seven, eight,
nine, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, and 20.
Get it together and grab it to the side.
Keep your chest flat to the ceiling and crunch.
One, two, three, four, five, six, seven, eight, nine,
10, 11, 12, 14, 15, 16, 17, 18, 19, and 20.
And then brought it over and do the other side.
And one, two, three, four, five, six, seven, eight, nine,
10, 11, 12, 13, 14, 15, 16, 17, 18, 19, and 20.
Back to center.
Stretch the right leg out, bend the left leg, and twist.
And one, two, three, four, five, six, seven, eight, nine, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, and 20.
And one, two, three, four, five, six, seven, eight, nine, and 20.
And switch legs and switch elbow.
Four, five, six, seven, eight, nine, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20.
And 11, 12, 13, 14, 15, 16, 17, 18, 19, 20.
Our last abdominal is little clams in, so hands behind the head, knees in, and one, two, three, four, five, six, seven, eight, nine, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20.
And stop.
Last set, 50.
One, two, three, four, five, six, seven, eight, nine, 10, 11, 12, 13, 14, 15, 16, 17, 18, 17, 18, 14, 15, 16, 17, 18, 19, 20.
And 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 have stretching pulled on 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.
Don't hurt yourself, though.
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 the knee.
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.
Turn it up.
And straight again, and we're going to do now the left leg.
So bring your left knee into your chest.
And 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 up 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.
Come forward on your face.
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.
Bend right hand to right foot and come over the top and get a nice side stretch.
And 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.
And back to the center and in front of you.
Work 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.
And put your right hand behind you and look over your shoulder and twist, twisting your hip back 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.
Shake it out a little bit.
Pull them in, straighten my back and give myself a little hug.
That's it.
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.
Put your hands on your waist and we'll do three neck rolls each side.
In this direction.
Bring your arms circle for three, forward, straight back.
And we're going to do a whole trunk circle.
Bring your feet a little bit together and circle your hips.
Bring your legs apart and we'll do little mini lunges, three each side.
Come down on the opposite leg, stretch out here.
Put your hands up.
And then to the other side.
Up, stretch.
Come up, feet together and cross one leg over and just bend down.
That'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 ten squats down.
Push up with your rear end.
Now we're going to do ten alternating lunges.
Out, down, up.
Back up and we're going to do ten more squats, just ten feet apart but feet forward for ten.
Just come to me, almost like you're sitting down.
We're going to do the lunges again, ten.
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.
I'm just going to put a mat down.
I'm going to start with push ups.
I'm going to put my hair back so you can see what I'm doing here.
First time down, hands apart, shoulders a little wider than shoulders apart.
Keep your back flat and ten.
Stretch back.
Next set, we're going to turn our hands in.
This one works your chest and shoulders a little differently.
This one works your triceps.
Hands in, back flat for ten.
Move your hands a little closer together, not totally together, but about shoulder width apart for ten.
Stretch your back and stretch it up, down and behind you.
Back up.
All over onto your back and we'll do abdominals.
Keep your knees bent, feet flat and we'll crunch up for twenty.
Next set, full sit ups.
That's twenty.
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.
Stretch your legs and switch elbows.
We're going to end up with your hands underneath it to support your lower back, legs out and...
This really works your lower stomach.
That finishes stomach, we're going to do the last thing, which is fifty butt squeezes.
Feet flat and squeeze up for fifteen.
Okay, how do you pull your legs, your knees up to your chest, release your hips.
And we're going to swing up three, with the 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.
Just going to bring my feet in, give myself a hug and that's it, no guilt today.
Okay, let's do it.
Okay, let's do it.
Okay.
Okay.
Okay.
Okay.
Okay.