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Female: So I need to bounce yourself when I hold your cord tight you going to work the lower abs, you going to extend out and then squeeze and as hard as you can and go out, squeezing in. To progress this one you can start twisting and then I do 30 seconds take a break and then do 30 more
Male: So I am going to have you line tight down in your back. Then we go to stretch out your body. Hands are going through your temples and we are going to draw one leg in. Let us try your right leg in. Good, let us have you lift the left foot by doing about two to three inches off the ground and let us try this leg in just a little bit, foot is up, good. And then we will going to have clinch straight up, so I am about two side but straight up and let us keep you chin away from your chest look in straight up let us keep form right there. Nice work. Keeping your abs, engage the whole time that will happen by lifting that back foot and that leg that is out straight right off the floor. Let us drop some breathing all the way up. Come back down slow to still keep tension on.
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Female: You just need a box for this and we have medicine ballet, you can use it, download if you like. When you grab in between your feet, bring both together. Try to press your lower back into the floor, exhale as you bring them together. Good! We are going to try 12 of this. Now this works your inner thighs the top of your thighs and lower downward area at the top your blitz and your arms a little bit.
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Male: All right, I am going to have you grab these dumbbells. Keep your abs engage now right from the beginning. I am going to have you place this guys right on your shoulders. Right in the middle of the shoulder. Good! So it not moving neck, it is balancing right in your shoulders you are keeping your elbows up is parallel to the floor. And now I want you to sit back with your hips making sure your knees do not go over your toes. So initiate from the hips engaging the legs and sit back of the weight of your hills. We are keeping cord engage, abs or blitz lower back. Our legs are working so we are going to burn more body fat that is essential to be able to see the abs. and those dumbbells right there at a little bit of shoulder load to make sure the abs are working even harder.
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