You
If you're pregnant or you have any other medical condition or disability or if you haven't
been exercising regularly, you should consult your physician before beginning this workout.
Now there's no doubt that exercising will help you look better, but for me regular exercise
is about more than that, it's about feeling good.
Exercise gets the blood flowing to the brain, pulls the mind and body together and energizes
you and that's the feeling I want to have every day.
Karen Voight developed this circuit training workout for me after I finished making the
film Sirens.
You see I'd put on 20 pounds for the roll and I wanted to lose the weight but still
stay strong without being stuck at the gym the whole time.
Karen is a world renowned fitness authority and a wonderful motivator so she made this
program easy to stick with.
It's a back to basics workout that burns calories and builds strength at the same time.
You know there have been many times when I've felt out of shape.
I mean I may not have looked it to anybody else but I felt it.
I'm lucky I was born with good genes but when I started to exercise again I realized I had
so much more energy and vitality.
So working out is not just about the exercise itself, it's about helping your mind and
your body perform better all the time.
Whatever body type you have you can make the best of it.
I mean I'm never going to have a body like Karen, she's never going to have a body like
mine.
All I know is that when I do this I feel great and feeling great on the inside is where the
real beauty starts.
After one week with this workout you'll feel different.
After the second week you'll look different to yourself and after three weeks everyone
else will notice the changes.
But more importantly you'll be working towards your personal best.
In this workout the aerobic sections are mixed with the strength training exercises so you'll
be switching from aerobics to sculpting six times.
We'll start off with a warm up and then we'll go right into our first aerobic interval.
From there we'll work our legs and butt and then we'll move on to the second aerobic interval
which is a little more challenging.
Next we concentrate on the upper body as well as more leg and butt work.
Finally we do our last and most challenging aerobic interval but I find it's also the
most fun.
We finish off with abdominals and back exercises along with a little more butt work as if you
haven't had enough.
And then we move on to our relaxing cool down.
To do the workout you need the following, a bench or a chair, a mat or a towel or a
carpeted surface.
You'll also need a pair of hand weights anywhere between one and five pounds.
I also recommend you have plenty of water nearby to keep you hydrated during the workout.
And finally during the aerobic sections if you feel tired or if you don't feel like jumping
just keep your feet low to the ground and you'll still get a really good workout.
Now before you do any exercise it's important to warm up your muscles first.
So Karen, why don't you get us started.
Okay march in place, right here press down, roll through the feet, swing the arms.
Okay take a deep breath, inhale bring both arms up, exhale down.
Once again both arms come up over your head, exhale open the feet apart and drop the arms
down.
And then bring the shoulders all the way around, up and up.
It's good pull up, down, all the way back, up.
Okay now circle and bring one arm in front and then circle the other arm in front and
up, front back and up.
Four more times and up, down, front back, two and front back, three, front back and
up.
Okay now both arms they go up and around then front back and up, out, front and up,
front and up, last four, out go up and front back, two and front back, three and out.
Now we'll see with the arms this time just the arms, cross, pull, cross and pull, out
and out.
Really strong with your upper body here, up, down and reach.
Last eight it's one, then two and three and four, pull five and six and seven.
Now punch it out.
Now remember this is a warm up so we're going to take it easy and don't push yourself too
hard.
Other side, same thing.
Three and two, now cross your body, here we go, punch and pull, punch, pull, up and up,
again, punch, pull, out, pull.
Now follow through with the leg, goes out, pull, out, pull, out and out.
Last four, three and two, now we'll do the other side, punch just the arm and out, pull,
out and out.
With the leg push, it's a little pivot on that leg and out, strong, reach, yeah and
out.
Okay now to the front, really box, out, pull, out and out and out, out and out, now speed
it up, here we go and punch out.
Punch, punch, you have to remember to breathe too.
Last four, three and two, now hands on the legs and slide the rib cage side to side,
right here.
Really move the torso out and out and out, now add the shoulder lift, pull up to the
ear, just loosen up right here, again, push out and out, now swing the arms and go into
the hips, press out, side to side.
Oh that feels good.
Last eight, here it goes, pull one and two, then three and four, pull five, six and seven,
okay march it out, here we go, push down and down.
Now for the legs, we'll put the hands on the thighs, we're gonna take it out to the left,
feet apart, you ready?
Here we go and down and in and open, bring your hand in and open, bring it in, keep your
chest lifted in between, last four it's down, down, up.
Take it in the legs, in the buttocks, pull down and up and out, back to the other side,
then down, out, pull in and out, then in, open out and in, but keep your chest lifted
even though you're taking the legs apart, last four and up, then three and up, we're
gonna make it a little bit harder and do fours with your arms coming up and back, so it's
out, then in and out, then in, open out and in, change the other side, here we go, press
out and in and out, arms down, front, open out to the side and front, arms over your
head, single, let's go, up, out, in, other side, out, then in, lift them up and down
and open and down, arms to the legs, nice and warm and then two, out, three, bring it
in last time, back to the march, arms and legs.
Now we're done with the warm up, I think we're ready to move on to the first aerobic
interval in our circuit training program, let's go.
Okay, we're gonna start with the march and the tap, here we go, march two, three and
tap, march out, and tap, march out, and tap, let's travel to the left, one, two, three,
tap it out, pick up your feet, bring up those arms and in.
Okay, let's do a little kick to the side this time, you lean over and then kick and out,
get the arms up and punch it out, in, two, three and kick and out, four more, then three
and two and one, okay, now this time, jump up the arms, point side, in, two, three and
side, point it out and travel to the front, here we go, one, two, three to the side, back,
and again, front and back, one more time and out, last time and out, okay, now heel big,
step and push your heel out in front of you, cross the other leg over, now bring your hands
up, we'll do some bicep curls, right now, up, press down, now you have to remember to
keep your back heel to the floor, eight more, it's one and two and three and four, pull
five, six, now this time, take your hands up in front of you and we'll go for the upper
back and the upper arms, way high, lift those elbows, pull down, up, down, good, eight more
times, one, then two and three, way back, chest up and in, up, good, now take the arms
over your head this time and pull down, reach and pull, reach, pull down, really emphasize
those upper arms, up, pull down and up, bend the knee, so it's one, then two and three
and four, pull five and six and seven, now drop the arms down to your sides and take
a big step to the side, tap in, okay, four more and three, now bring your arms in front
of your chest for a chest press, it's out, squeeze, out, squeeze, squeeze, squeeze, squeeze,
squeeze, right in front, down, up, eight more, one, two, three, four, pull five, then six
and seven, okay, one arm this time, so it's down across, down and across, up and down,
down up, out, pull, out, pull and pull, in, up, four more, pull one, then two and three,
now lift the knee this time, out, up and down, pull, down, bend the bottom leg, reach, pull,
reach, pull, both arms this time, you reach, pull down, again, reach, up, oh you should
feel your heart rate starting to creep up there by now, one, two, really reach high,
pull down, up and up, okay, next step, you put the toe behind you and you bring your
hands behind you and squeeze in, just like you're clapping your hands, out, in and out,
in, good, out, and out, and out, bend out, take a big step out to the side, and out,
bend out, stretch those fingertips, and out, in, good, out, and out, four more, and three,
and two, now faster on the arms right here, squeeze them in, and in, and good, and in,
and lean forward just a little bit, eight more times, it's one, then two, and three,
four, five, six, okay, now travel to the left with doubles, and up, down, and down, now
in the center we can bring your arms up above your head, here we go, down, up, and down,
and down, up, and down, down, up, and down, up, center high, center out, center up, toe
back, and one more, okay, now jump at this time, in, up, down, in, up, down, and down,
up, down, I love this bit, and down, up, and down, up, two more, this is the last one,
good, okay, march it out again, so that wasn't so bad, we finished the first aerobic section,
and the next part of the circuit we're going to work on legs and butt.
Okay for the first sculpting interval of the circuit we'll need a chair or a bench, so
sit down, and you place your feet about shoulder width apart, put your heels directly underneath
your knees, put the hands on the thighs with your fingers turned in slightly, but we're
going to do a small pause right before we stand up, so it looks like this, stand up,
then sit, then down, you need to pause one inch off the bench, pause right here, and
up, now pause right before you sit back down, so you pause here, and up, pause, it's when
you pause, that's when all the work is done right?
Right, right here, squeeze, then push in the heels, press, then down, two more, out, and
up, and out, back down, squeeze, now we're going to try it without your arms helping
you, so put them here, lean forward, lift up, sit, then down, back, and up, really push
into your heels when you stand up, press, squeeze up, back, and down, and again, pause,
up, now when you stand up you really want to concentrate on the buttocks, squeezing
you up, then back down, don't leave out that pause, and up, pause, sit down, again, press,
squeeze, bend it, and last one like this, out, and up, and pause, okay, now this time
you stand all the way up, you put your hands down, and we're going to do a squat without
touching the bench, okay, so chest lifted, abs tight, here we go, down, up, out, and
up, out, one inch away from the bench, come down low, and up, and up, and up, out, two,
really squeeze it tight, then out, and up, up, four, and up, reach out, five, what I
need to do most, and up, and out, okay, last two, one more time, and up, okay, let's sit
right back down, we're going to bring your feet together and work on the front of the
thighs, so you sit up nice and tall and place your hands behind you, now lift the chest,
and we're going to extend the heels out in front, here we go, up, and down, up, and down,
now you want to feel the tension right on the front of the thigh as you press your heel
in front of you, pull the toes up, pull the toes up, and up, and down, one more time,
up, now faster with the pointed toe, up, and up, now I can feel the burn, and six, and
five, four more, three, and two, change the other side, lower the leg, lift the chest
again, abdominals tight, and here we go, extend out the heel, and down, and up, and down,
in the beginning I didn't think this did anything, until you keep doing it, then you feel a burn,
and that's good, and one more, now faster with your pointed toe, just tap the floor,
up, up, and up, and up, you feel it, lift, two, three, four, five, six, seven, and out,
okay, lower your feet, now separate your feet, but this time you bring your heels a little
bit further back so your ankles are just behind the knees a bit, place your hands on the knees,
fingers in, lean into it, and we're going to squeeze the calves to raise the heels and
work the calves, ready, here we go, lift up, and down, up, and down, up, and down, I find
when I put my hands on my knee that really creates resistance, and that makes you work
harder, and down, okay, now you raise your heels and do a toe tap, so it goes heels and
toes, up, and down, think of bending your shoe, especially if they're new, like mine,
and really lean into it, feel it in the calves, up, and tap, tap, lift it, and tap, tap, up,
three, you should be feeling the front of the shin as well, and out, two more, up, and
in, last time, up, and out, okay, next we're going to do triceps for the back of the arms,
so what you need to do is reach your feet forward, push your heels out, put your hands
next to your hips, fingers front, now scoot yourselves up, and ready, bend your elbows,
here we go, down, down, up, and up, keep the chest lifted, and down, and up, again, down,
squeeze, and down, and down, can we do eight more, it's one, press up, and two, press it
up, three, push up, four, press it up, five, push, six, push, seven, and the last one,
down, dig it in, good, okay, next we're going to do some push ups, so you don't need to
use a chair anymore, so you can move it out of the way if you need to, and let's get going.
Now place your hands at about chest level, a little bit wider than shoulder width apart,
press your hips forward, now pull your abdominals in very tight, now these might be hard to
do, but they're really, really good for your chest, so stick with it, okay, down, and squeeze
up, down, squeeze up, down, and squeeze up, down, squeeze up, down, squeeze up, down,
exhale, up, good, down, spread your fingers wide, push against the hands, and squeeze,
down, up, tight abdominals, down, squeeze, good, down, squeeze, and down, good, you have
four more, one, press up, two, press it up, and three, push it, one more time, down, squeeze
up, good.
Now we're ready to continue the circuit with our second aerobic interval.
Okay march it out, okay we're going to put the squats into this aerobic section, we'll
start with a grapevine, travel to the left, here we go, side back, and side touching,
side back, side back, and side touching, now I thought if you lead with your heel, it helps
the grapevine step, side back, and side, now extend the arms in front of you, here we go,
pull out, then out, pull out, and in, reach out, and out, one more time on each side,
and out, finish it here, okay now let's add in that squat, so side back, side front, squat
down, and pull it in, side back, side front, go low, and again, side back, side front,
and down, and again, side back, side front, down, side front, and down, and out, side
back, side front, down two more times, side back, side front, squat down and lift, side
back, side front, and down.
Just for squats, come down, up and across, down, up and across, down, use your inner
thigh here, and down.
Other side four times.
Down.
I find if you really exaggerate that heel going across, it helps the inner thigh, right?
Yeah.
Down, across, down, across, down, up and across.
One more.
Down.
Change sides.
Down, up and across.
The chest lifted, and again, so down and up, then down.
Now let's do singles.
So down, up and across, down, smooth across, down, up across, down, and...
Oh, I can feel it.
Down, down, up, then down, and lift.
Down and up.
Last time, and down.
Okay.
Now this time, down.
Pull the heel up behind you.
We're going to work the hamstring next.
Hands up.
Okay, now press your hands down.
Here we go.
Down, press, down.
Now every time your hands come down, open the fingers and stretch them out like this.
Down, up, down, up.
Squat in between, and down, up, down, up.
You can really feel the arms working right here.
Strong.
Down, four, five, six, seven.
Now take your elbows back.
And then slightly forward, and you can feel this in the tricep.
Really stretch those fingertips out.
And don't forget to do that little squat in between.
Three, and four, five, up, six.
Okay, now take your hands out to the side.
Pull in.
Out, long arms.
This one is kind of tough if you have long arms like me.
I feel a bit uncoordinated.
And do it again.
Four more, and three, ten foot in.
Now the last set of arms looks like this.
The hands come right to the ears.
Stretch your fingertips away.
Keep your elbows up nice and high.
Pull up.
And forget six, five, four times, three times, two, and good.
Okay, march it out.
Next we're going to do some lunge backs.
Get ready with your left leg.
You ready?
Here we go.
Pull back, and back, and back, and back.
Bring your hands up to the hip bones.
Ready?
Now scoop it up.
Pull up.
Yep.
Out, pull and lean forward.
Pull the elbows back.
Out, and out.
Good.
Out, pull, out.
Out, and out.
Reach.
Reach, and out.
Now four jumping jacks.
Here we go.
Open, and two, then three.
Lunge back.
Go one, and two, then three.
Jumping jacks.
I feel like I'm in the army.
Go one, and two.
Then three jump reject toes needs to be turned out knees over the toes lunge back
Three now in doubles, so it's open for two two back back and back two side
two back and
back
two back and
Four more times one
reach
Two and out and rage here's your last two one and two
reach last time one and two
Deep breath inhale both arms up over your head and exhale out
And again deep breath in and exhale out
Now we're going to work your hamstrings and a little bit more, but then we're going to move up to upper body
So go get your hand weights, and let's go to it
Okay in this section you'll need a chair or bench and a pair of hand weights
We're gonna start off with the legs so just kneel down and place your torso across the chair or bench like this
And we'll place the hands down on the floor now these exercises take a lot of concentration for them to be really beneficial
So I'm just going to listen to Karen's instructions make sure I do it correctly
Okay, let's start with your leg extended behind you make sure it's at about hip level and here we go bend in and open now
We're concentrating on the back of the thigh the hamstring muscle
So you really need to tense the back of the muscle as you bend the knee squeeze it in open out
And in and out keep your knee up a little bit higher at about hip level
And last state one and open two and out
Three and out and four four more times squeeze it in open out and squeeze
And open two more in and out last one and let's change the other side same exercise knees come together
Other leg out hip level and bend it in in open out and bend it open out
Now remember knee stays up and keep it stationary while you bring your foot right to the buttock area
Think of pulling your abdominals in tight in and open
Squeeze it and out eight more. It's one open out and two and out three
and four
Go five and I really need to do and out two more seven and out last time in and good
Okay, bring your knees together now the next exercise is for the buttocks
So you take your knee behind you and lift it out then down now in this one you make sure you don't kick your leg
But you extend it out and stretch out
Then pull it back in out and in and out
Then you can pause at the top and really feel that buttock muscle working to lift the leg
Especially if you have long legs and open three out four
It's five and go six and out
Seven and the last one okay change the other side here we go and press out
Vinyon open out then in and out and in
You can always do this without a chair and just use your hands and knees that support you
But this supports your torso. It's a little more comfortable for you to stay here a while
Last date one then down and two then down
Go three and down and four last four finish them up one
down two and down
Three and down last one up and good okay push yourself up
Next we're gonna work the triceps
So just come up and you place your knee on the bench or the chair place your hand for support for your shoulder
Now pick up one weight make sure the base leg is bent start with your hand right to the hip bone and you extend it
Back and in reach out now when you take your hand back watch again that you don't lock your elbow
But you just tense the muscle behind and out we're doing this with your palm turned in
But in a minute we're gonna change the arm angle and up and down
And four more times in this position
two
Three now this time we're gonna rotate the palms up and really squeeze and concentrate right into the back of
into the back of the arm
And up then down squeeze it out pause it up and down up and down
Now your body wants to be parallel to the floor
Keep your abdominals in tight and use that bottom hand to support your spine up and down last four
Three and down two and down one more time up and down. Okay, let's do the other side
I'm using three pound weights, but you can start with two and work up to five if you like
Start with your elbow up and ready. Here we go. Press it out
Then in reach out and it's important to keep the elbow directly behind the shoulder squeezing out bring it in squeeze it out
I like this one because it defines the back of your arm
And in open and you let's do eight
Let's do eight seven
Then six and down and five four more times one down
Two and down hesitate at the end and down one more time
Okay
Now turn your palm up this one up and down really squeeze out the back of the arm
squeeze it out then down really concentrate on the extension and
Control it on the way down squeeze control it down good squeeze it out pull it in
Squeeze out and down last eight one and down two and down again three and down
Four out down five up
six up
Seven and this is the last one and up and good. Okay. Now we're gonna sit down
Bring your knees together and your feet forward a little bit now pick up both weights in one hand
And you use the other hands and support your body lean forward hand right by your ankle and ready
Here we go. You lift up and squeeze your elbow back on the way up squeeze
Then down really reach down to your ankle and then pull it right back up and down
Up and down
Up and down eight more times try not to let the shoulders twist but you can do longer then squeeze
Down and up all the way to the floor last four one up
Two and up three and up in the last one and change the other side put both weights in your hand
Lean forward hand starts by your ankle ready. Here we go and squeeze it up pull up and down
and up and down
Lift it then down and up and down again squeeze and down and up keep your abdominals tight
And
Last state it's one then down two and reach
three and down and four work down the side of your back and
The back of the shoulders up two more times
Pull up down one more time and up and good. Okay now take one weight in each hand and turn the knuckles forward
Your weights right next to the end of the knees. We're gonna rotate and squeeze so it goes around
Pull in keep the chest lifted then down but don't arch your back
Out down up and around then down hold at the back end just for a little bit longer hold back and down
Squeeze it out then down squeeze
Last state all the way around
two and three four more times up
And last two
Okay, now the next one pivot around the chair and hold the ends of the weights together we're gonna do upright rows here we go
Lift then down and up out down that keep your back nice and straight
Point your elbows to the side and up lift and down
This is really one of my favorite exercises because it makes really strong shoulders and that's good for a well-prepared body
Four more times it's one and down two and down
Three and down and up now more for the upper back
You pull your elbows behind you up and go back and down
Make sure you don't collapse your chest or arch your back
Just straight on up and then go back up and pull then down squeeze it then down eight times
seven
Six down up and five four more times pull it back
Last two and then the last one and up okay next our bicep curls
we're gonna start with your palms turned in sit up nice and straight and then bend at the elbows and
Squeeze it up and down again concentrate on the front of the arms doing most of the work
But don't lock out the elbow on the way down
And down squeeze it in then down squeeze and down tight
And down squeeze it in then down squeeze and down tight and down and tight
Now we're gonna add a lift so you'll squeeze it and now lift up to shoulder level
Then down squeeze in and lift up to shoulder level and down really hold at the top of that lift right here
Hold it up and down squeeze in and down lift and hold and down squeeze in and down
Lift and hold and down squeeze in
Now if you have long arms like me when you might want to keep them bent a little to make it a little bit more comfortable
Lift up and down
Four times
Lift up and down
Three and down and up two more times pull it in and down and up and this is the last one
Bend it and down and up okay now bring your feet together the last exercise for the shoulders your elbows are bent
And then you bring your arms out to the side
And then you bring your arms up to the side and then you bring your arms up to the side
And then you bring your arms out to the side here we go out pull up then down and up then down
One and two
Three up
and four and
Go five and down and six then down
Seven and the last one up and good okay roll the shoulders back
Well, we're done with this section. Let's move on to the last aerobics of the circuit
This aerobic section is really my favorite it combines boxing basketball football karate skating
And of course swimming. It's fast-paced and loads of fun, so let's go do it okay
Swing your arms like you have a jump rope in hand bring your feet together and count to eight ready here we go
One two three four five six feet apart go one two three four five six shift to the side one two
Three four five six now step to the side four times three times two do it again back in the center
Circle two three four five six seven feet apart one two three four five shift to the right right here one two
Three four five six seven step touch four times three times two now back to the center for four
It's one two three and four open out two three
Shift two three and four step and touch step and touch one two
four to the side
Shift it and then step touch and step touch let's do that again two three and four open two three and four
Shift it and then step touch one more time in the middle
Open to the side
Shift it to the right step touch out. Okay now stay in the step touches
big arms
Close your feet now. We're gonna do a little boxing
Last eight it's one two three and four pull five six and seven
Okay, punch to the side cross cross and pull cross pull strong with your upper body arm pull out pull get ready to step
Touch side go seven six five four three more two out in step side do it again
Cross cross cross pull cross pull step and touch right here go one two three four three more two more out
Step and touch both arms now cross punch cross punch
This is a little tricky but you'll get it
Okay, step and touch do it again cross punch cross punch cross punch cross and three more two one in step and touch
Cross punch cross punch cross punch punch cross three more two step touch here it is last one out two three four five six seven in
Now stay in the step touches one more time
How about a little basketball?
Okay ready with your left leg here it goes front front and back and front your left leg goes front then it travels back
Same leg front same leg back front then back two and back three and back
Now let's add a little jump to it like this in the middle jump up and down get up off the floor each time and down up
Arms ready
Shoot a basketball in up and down and in up and down
Watch out Michael Jordan
And up four more times jump up and down
And in up and down and in up and down and in up and down and in up
Now jump rope jumping jacks out and in and out and in
Open out we're gonna do the other side this time just four more of these go four and in three and two times and in one more
Okay let's start with the other leg front front and back front then back front and back
And front four more times right leg front right leg back front two more front then back one more
Here's that jump in the middle in up then down in up and down and in up then down
Ready pick up a basketball shoot it up then down and in up then down and up
Let's see how high you can go in up and down and in up out down and in up down and in up down
Up down and in up and down four more then down three up then down two up down one more in up
Jumping jack jump rope and out and in open out and in open
Next we're gonna do a little football move here we're gonna stay close to the ground we're gonna travel to the left
Ready here it is right now go low
Down down down down down
And this is where football meets karate
We're gonna add a little kick to the side now out two three and kick lean to the side bend your bottom leg kick out the foot
Remember this from the warm up and out
Arms up get tough right and out
Go in and last eight one really travel and two three four five and six seven
Okay we're gonna skate next here we go skate up down up down up and down skate side to side
And again down up one hand under the chin the other arm out to the side
Bring your foot in and down
Okay eight more seven six then five four times three times skate it back and forth
So it's one and two we can swim
And down skate back
Go swim swim swim swim skate it out
Okay this time skate back before what we'll do is jump the swim
Down up down up down up and go skate it back one hand under the chin remember
Then breaststroke through that water and again slide back two then three and four pull up down up down up
Swim jump swim jump swim skate
Jump and swim jump and swim out and the last one two and three and four and jump jump swim and in a stand
Swim pull up and up and out and out let the heart rate start to come down and in and bring your feet together
And double tap tap out the feet over and out and out turn your head and move right through the water eight more times
It's one two three up and over press out and out okay both arms will do a butterfly here up and around
Really emphasize the upper body let the heart rate come down and over and out and out last four one and two and three and four
Back it up up out up and in and up open the chest really feel like you're swimming backwards last eight seven six five four three and two
Now feet apart same arms back and back press your chest forward a little bit all the way back and last eight one two three
We're going to continue moving the arms with this they go up and over and up down up down let the momentum of the arm carry it through
Down down the other hand by your side eight seven six and four more three more and two and good okay take both feet together
Both arms up over your head exhale curve it out hollow out the spine get a good stretch there now reverse and bring both arms up
Stretch back this time separate your feet put the hands on the thighs and then flatten out your spine exhale and round through the spine
And breathe out and again roll up keep breathing keep your knees bent and then flatten it out last time exhale round the back and then flatten it out
And this time continue to roll all the way up bring your feet together both arms up over your head and out okay we're done
Okay you ready for abs now?
Okay lie down on your back put your legs up on a chair or a bench place your hands behind the head and we'll do curls ready here we go
Up and in back down squeeze in back and down step back down really squeeze at the top in and pull it in back down and squeeze up
Then down eight more one back down and up and down and again squeeze up out down really try to bend right at the waistline right here
Pull up then down and up four more times it's one up then down two up and down three up and down last time up and relax
Okay put one leg on top one hand on your thigh opposite hand behind the head and cross up back and down up over back down
Now keep your top elbow out to the side bring your shoulder across toward that knee up back down up over and down
And then four out down exhale pull five then down six pull seven and here's the last one up and down okay change the other side
The hand behind the head ready cross and squeeze up back and down up over back down up and across back and down cross it and down
Down up over and down and up last four squeeze then down squeeze and down two more times up and down last time up and good
Okay now put both feet down put both hands behind the head now cross over so it's up back and down up back down up and across back and down
Squeeze up back down keep the hips level across back and down squeeze it then down squeeze up and down last state seven up six and down
And five four more times one up and down two up and down three and down last time up and relax now place your hands next to your hips
Take one leg up at a time and we'll do reverse curls so you're going to raise the hips off the floor and squeeze it up pull in back and down
Back and down keep it a small motion and really push down against the small of your back only the hips need to come up up then down and down
And up again roll up you can keep the motion pretty small but really intense tight back down and up four more times it's one back down
And two then down then three and down the last one up and relax okay cross the ankle place your hands behind the head for double crunches
Roll up back and down squeeze up four up then down three up and down two times and down and the last one up and change the other side ready
Here we go up and squeeze keep your elbows out to the side back down and up use a lot of control on the way down
Last four it's one then down and two then down and three and the last one and up and down okay now put your feet back down one leg at a time
We'll do a one-legged reverse curl so you lift up and down up and down same leg comes up and down but get those hips to come off the floor
Roll up back and down and up back and down and up then down and up now change the other side and squeeze back and down
Roll the hips back down and roll up back down and up four more times right here squeeze it in release it squeeze come all the way down with your hips each time
And down one more and up okay now curl up extend your arms in front of you now squeeze pulse at the top and up here we go
Eight more seven six then five four and three and two and good okay relax and stretch your arms above your head let the back arch and waist to the floor
Take a deep breath in and then exhale okay hug the legs in one leg at a time and pull your hands around the legs
And we don't need a bench anymore so you can just move the benches and put your feet flat on the floor feet together open your knees out a little bit
Hands flat down there on the ground and we're going to squeeze them through the buttock go squeeze up down up and up down up squeeze up and up
Really tighten the lowest portion of the buttock and the highest portion of the back of the leg so you really get some indentation there
Squeezing up tight and tight keep your eight more times it's one two three and four press five and six and seven now close your knees each time
So you close and lift up each time your knees come together you're squeezing the buttocks up and up and up make sure the lower back stays pressing close to the ground
And you're just bringing the buttocks up don't arch up and up and up eight more times go one and two and three and four press five six and seven
Now hold the knees together this time and just squeeze those buttocks really create a lot of intensity in the back of the thigh in the buttocks tighten and tighten
Let's do sixteen fifteen fourteen and thirteen twelve more eleven and ten and nine last eight seven and six and five four more and three and two and good
Okay now put the hips down separate your feet but keep your knees close together and we can squeeze the buttocks here so you work with those inner thighs again
Squeeze tighten the buttocks squeeze the inner thigh really create a lot of intensity concentrate focus on the buttocks right now go up and up
Upper body is just relaxed shoulders relaxed neck is relaxed but squeeze put all the energy into the buttocks tighten and tighten and up
Keep your abdominals as flat as possible and really squeeze to the hips and up and up you could put a little bit more weight against the heels
And you might feel it more in the buttocks by doing that and out squeeze and squeeze and squeeze let's do eight more since one and two then three and four five and six and seven
And relax okay next we're going to work your backs so what you do is just turn over and lie on your stomach
Now we're going to keep your hands underneath your chin the one hand on top of the other hand and we'll use the muscles that work right along the spine
Ready here we go up then down and up and down lift up out down and up and down four more three up out down two up and down and up
Now change the other side comes up and down and up and down make sure you're not pushing against that bottom hand squeeze it up four more times
One then down and two keep the chin down a little bit three and down now both hands underneath your chin come up squeeze and down
Really work the muscles right along the spine up and down you don't need to come up too high just a little off the floor and this is the last one up and good
Okay now put your hands underneath your chest push yourself up on all fours and then round your back curve your spine tuck the chin underneath and get a good stretch on the muscles that we just worked
Okay and release it from here now sit down because we're going to stretch
Now we've just finished our workout so we can balance it out with some good stretches
Why don't we start with the buttocks okay start with your leg crossed in front of you take both arms up to the ceiling deep breath inhale up and exhale all the way down
Now place your hands on the floor drop to the elbows lower your chin take a deep breath in and exhale all the way out
And once again breathe inhale and exhale all the way out go as far as you can as close to the floor as possible
Feel the stretch in the hips maybe across the low back and then very slowly roll your way up and then just walk your fingertips to the diagonal and lengthen out your spine
And feel a good stretch coming up from the hip take a breath in and exhale now the top arm comes up to the ceiling and then reach it off to the side turn your chin down and fingertips reach out
Keep both sides of the buttock on the floor and you'll feel a good stretch down the side of the torso take a deep breath inhale elongate the whole torso and then from there take the top arm up to the ceiling
Take that hand back the other hand on the knee lift up rotate around and you'll feel a good stretch across the low back
Take a breath in a good exhale out and then roll it back to the center now for the front of the thigh just rest down on the elbow and place your hand around the shoelaces
Now you bring your knee back you rotate the hips forward keeping your knee at hip level you'll feel a good stretch in the front of the thigh
Take a breath in and exhale it out
Okay I feel the stretch in the back of the thigh you extend the leg out take a deep breath inhale both arms come up over your head once again
and then lift up lean forward hands around the ankle now lengthen forward reach with your chest and just slowly bring your chin down a little bit
and relax down roll yourself up bring it back to the center and we'll repeat it on the other side
I think stretching is important because it helps release tension and elongate the body after your workout
Take a deep breath inhale both arms up again lift high lean all the way forward place your elbows on the ground if you can
relax the knees toward the floor and lower your chin down breathe in and a full exhale out
once again breathe in and then exhale it out roll up a little bit come up on the fingertips and reach to the diagonal once again
feeling a good stretch from the hip
Okay now take the forward arm up and over your head fingertips reaching out feel a good stretch down the side of the torso
take a breath in and a full exhale out
Now take that top arm up to the ceiling place your hand back other hand on the knee lift up and rotate around and you'll feel a good stretch across the low back
Now return it back to the center and place your elbow on the ground put your hand around the shoelaces bring your knee back and rotate the hips forward
You can really intensify the stretch by squeezing the buttocks elongating the front of the thigh
Now for the back of the thigh extend the leg out take both arms up to the ceiling once again and reach high go forward
hands around the ankle lift up and lean all the way forward
and then very slowly round your way up now this time you bring the soles of the feet together place your hands right on the ankles lift your spine lean forward
and use your elbows to press the knees down and you'll feel a good stretch on the inner thigh
and then slowly round your way up take a deep breath inhale bring both arms up over your head
Now for your back you take it high scoop it out hollow out the midsection reach back up to the ceiling then pull your elbow back
open the arms out to the side and roll the shoulders back and just relax
and we did it! Give me a high five
and pull the toes back really flex your foot back chest comes down and relax it
and then slowly round the way up sole of the feet together lean forward chest down
round all the way up roll the shoulders back and we're done
Move like a wave roll on in