Vincent Mathew Kuziomko: Welcome to mojo. My name is Vincent Matthew Kuziomko, President and CEO of The Big Daddy Fitness Group. Our host starting today is Physical Park. And right now, we're working on the women's section of the beach bodies. We're going to hit the lower body for the women, they want to work on their legs, they want to work on the gluteus, but we're going to work at barely on the abs at the end. We'll start off with a circuit combining some squats and gluets and add some core work on the floor. Let's start off here with some lunges.
As you're coming down in the lunch, I want you to bend both the knees equally that will allow the front knee to go that much further than the front toe and you want to make sure that all the pressure is on the front heel, keeping again your postures is very, very important, your chin is in nutria, of course, always engaged. I want to inhale, coming down, drive the heel, and exhale coming up. Inhale coming down, exhale coming up.
On this exercise, what we're doing is we're doing the shoulder bridge. So, I want you to inhale through peri abdominals, exhale putting the pressure on your heels, lifting the gluteus up off the floor. Expand that chest and maintain and make the same space within your knees as you come up, as you see that your knees, your hips, your adding on your shoulders are all inline, you probably can come down and release. Coming down again, one rep, one breathe, one inhale to prepare, exhale to lift, coming all the way up. I want you to inhale to hold, and then exhale to release. Beautiful job.
And the last exercise of this year is this is the one I gives there is a secret, to kill your bun in a bikini. It's called heel squeeze problem. You want to bend the knees in at 90-degree angle, squeeze the heels together while the toes are pointing downwards to the floor, you want to squeeze the gluteus, lift the quads up off the floor without contracting the upper body, hold it for one second, and then exhale coming down.
So inhale, prepare, and exhale squeeze and lift, hold and release and coming down. And again, squeeze, lift, hold, and again squeeze, lift, hold and down. So, all these exercises are tremendous, whether they're for the men or the women. Great exercises for the beach. Have a fun summer.
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