Let us get started. I have Marie and Deborah with us today so we are going to have a great workout. So plant your feet out wider, turn your toes out, bend your knees, and pull your abdominals in. You want to keep your shoulders low, and your neck long. Let us breathe, inhale up, exhale down, and again breathe up, mow four times fast, we breathe and down, lift, last two. Now the right arm up, reach it four times, here we go, it's four, three, two, switch other side. So you can now do this, we are setting the tone for a workout, we want to keep our abdominals strong, we want to pay attention to how we are moving our body. Good, switch again. We also want to keep a nice, strong heart rate, so we burn more calories another way. Let us do it again, reach it out. Four, three, two, again stretch, one more set, here we go, a four, three, two and switch, great.
Now the right arm circles nice and big, circle, now lunge it side to side. The knees track over the toes, nice and smooth, last two. Great, now it hold it center, bend the knees, heart stays with dip, this is our plie. Now hold it and pulse it, four, three, good do it again, two plies, so the shoulders are over the head, that's what makes it different from a squat. That was it, a four, three, two, and again so notice in plie, how elegant you look, and how good you feel. Your body is very tall; this is a posture we want to remember. Two more, good, arms in pulse as before, four and three, one more time, here we go, inhale and down, lift, last two, moving on, left turn as before, reach it, four, three, go up above, and switch.
Again, one more on each side, and switch it, we are four, and three, now the left arm circles big, circle and reach, press, add that delicate lunge side to side, and down, two more, one more, now bring it to center, plie two, down and out, four pulse is right here, so as you pulse, really feel strong and elegant, two times, down and out, four pulses, press, press, again two slow, down and pen, four pulses, four, three, one more time and then we will begin our stretch, down and open, and this is it. Great, now hands on your thighs, flat back, roll it down, now round, get up, and again, this should be soothing, feel how smooth it is. Last two, take it up one more time, flat back down, now all the way up, and reach your left thumb to the right, a little gentle ones, look through that arm, feel the long side body stretch. Do it other side, bend and reach, good, now take it to the ground to the right, so both hands to the floor, stick your hips back so you are really magnifying this link, travel the other side, good, this is great preparation for a work out.
Now come back to the center, drop the head, and scoop the belly, roll it up. Shoulders rolled back, beautiful, let us grab our weights. Now hold them firmly, one in each hand, not too loose, not too tight, it is a really good solid grip. Your stance is even, parallel toes, and in this series, we are going to do giant set. Three sets of everything with a slight sweat.
Throw elbows in, let us begin with biceps, curl it up and down, curl and down, good, we will do things three times through, each time we do go back to down, they are going to be a little different, good, little challenge, great, squeeze, squeeze it up and down, and three, two, great, now let us feel this with a pulse for eight. So just start, eight, and seven, go ahead, six, five, you got that nice and moderate bending the knee, now let us move on, side raise this, wheel left, out and in, so this works the shoulder, we are going to recommend three different ways to do it, shoulder stay low, and the neck stays long, the elbows are a little bit bent, you can always bend them a lot, if you are feeling like if this is a little too challenging for you to do it. Good, four more, it is four, three, two, now at the top, pause to three, eight, seven, really feeling that burn in the shoulders, here is four, and three, now just a center squat, hips still back, gently reach and pull, reach and pull, so it is like you are sitting in a chair, so everything is under control, it is back and under, three more, great.
Now keeping this but adding a little stoop, working the abs, right arm, here we go, reach a circle, and around left arm, so this is standing ab work, it is great because you can really get to those abs. Squeezing and breathing, exhale and inhale, down and around, take it down and around, and we are going to start that bicep set again.
Great, now bicep hammer curl, now this time, a little rotation out, great, and we will stay close to the body, we are still working the bicep, even this one, and down. Good just stay with it, keep breathing, you can always drop the weights whenever you need to. Four more, it is four, release, three, two, now just nice easy little pulse, so here we go, eight pulse, just like we had before, really fuels heat, here is four more, and three, now side raise this again, this time bring your weights behind you, press, it hits the back of the shoulder. Just center great muscles for posture, a lot of times, the front of the shoulder is really strong, and the back isn't that strong. So having it nice and even, automatically pulls the shoulders back a little easier, lift and end, and here we go, we pulse at the top for eight, eight, seven, six, five, four, three, give that a just flat two, and here we go, we squat, now travel to the left, travel to the right, reach and pulse, stand tall.
This is the variety I was talking about earlier, it just makes it a little different, spruces it up, take it out, take it in, great. Now step it out, and we add the stoop, so right arm, crunching, stooping, around, go ahead, and stoop it, and up, really use your abdominal here, crunch it strong. Got you more, right here, two, great, now back to biceps. This time the angled curl, so out and in, go ahead, to the utmost stay close to the body, you still have that nice, firm grip on the weights, if you are not being challenged, you can always grab a heavier set of weights, Marie is using a 5 set today, she is been on it, and down, press.
Good, two more here, and let us fell this, pulse it out, eight, eight, seven, six, five, god job, last four, and three, now shoulders. This time over head shoulder press, we go, up and down, eleven more, and down. The neck is long, the shoulders are low, as you lift, you don't need to bring your shoulders with you, this will create tension in the neck if you shrug up. So keep them down, lift, so good, so strong, press, you are doing great, keep at it. Press, and in, press and in, last two, now just like everything else, let us pulse into eight. You can do it, common, here is eight, and seven, six, getting strong, here is four, three, two, good job, squat it down, now pulse down here the whole time. Let it go down really slow, back is flat, abdominals are in, bend those knees, sit back in our imaginary chair, eight, eight, and seven, six, five, looking good, four, and three, now circle stoop at the right, here we go.
Our third set of these, exhale, inhale, really feel your belly scoop like it is spoon, it is concave on knees, and you would turn nice and tall, present yourself, down great, take it down and up, down and up, one more each side, scoop, last one, beautiful hands on your thighs, claw it back down. He earned this little teeny rest here, shoulders roll back, again, flat back, roll it up, again roll that back, roll it up, one more time just like this, great, now keep going but step it out with a turn out, block back down, and round it up, one more time, now we are going to begin our next series with a rest, taking that right arm down to the left toe. So we bring it down, shoulder stack, reach it out, and cross to the mid line, good, crunching the belly, so the great thing about this series is that we are working a lot of muscles at once, and we are really doing a lot of standing abdominal work.
Scoop in the bellies, string crunch of the abs, and again, take it down, shoulders, reach and reach, exhale, shoulders, reach it, reach it, good so just really keep breathing, keep the movement fluid and maintain control. Good, just watch the shoulders, make sure they stay nice and low, long neck, last time here, good, now side to side, we will keep reaching, left and right, reach, press, stretch, stretch, and again, so you are not leaving your hips, you are hinging at the elbow, and you are reaching from the waist, last stage, last six, beautiful, now lean to your left, reverse fly with the right, so we are leaning down, and we are just really hinging freely at the shoulder. Keep your abdominal strong, keep breathing, take it down; take it up, this targets the upper middle back, another awesome one for the posture.
Good, take it down, take it up, good, alright, one more time now at the top pulse in for eight, you can do it, common, eight, just seven more, and squeeze, great, now four more, we are going to move on, combine the weights, and torso circle to the left. Take it down, circle left, bend your knees, and circle, now again you are scooping the belly, you are using your whole spine, your getting rid of tension, as well as strengthening it, so it is such a great multitasker, exhale take it down, take it up, we have two more times, you look great, keep going, one more time, now here at the top try steps back and forth, down and up, great, now triceps are still great in this position. You have to bend up the elbow, feel that nice stretch, take it down, stretch it up, keep those elbows pointing forward. Keep your abdominal strong, looking great, now here we go, pulse it at the top for eight, you can do it, add tempo, eight, seven, six, five, four, three, now one way back and each hand arm sliced up and open to the left, there you go, slice it in, good.
Now we are intentionally bringing the heel to heel, we are bringing the heels together, bringing the pinkies together, bringing in the neck long, and the shoulder low, so good for the inner thigh, but great for posture, great for anything that is getting stressed out at the shoulder, keep going, press it in. out and in , last two, and press, good, now stay in , turn your palms to face you, zip up, up and down, now add a little heel lick with this, you just press the toes down, go ahead, now add tempo, push, push, up, and left, four more, four, three, left arm reaches up in a half move, beautiful, stretch, center, good so I love this one, it is great for that long body line, to this side, you want to squeeze your back, push this up and this side down, and just feel the leap on one side, and a squeezing strength in the other, push last time, step it out and down and up, beautiful. Good job guys, so we are going to do that all over again, your toes are turned out, this time we are oriented with that left hand, so abdominal is in, really keep them contracted, last plie, and now here we go. We are ascending it down to your right with the left arm, we scoop the belly, shoulder stacked, reach in, and again, scoop it, shoulders, reach, great range of motion, so we are crunching that abdominal and stretching it with a contraction at the same time.
Everything is under our command, there is no swinging, there is no momentum, you are doing great, take it down, shoulders, reach it, and reach it, down, shoulders reach, you have one more to go on each side, this is it, last one looking so nice, keep breathing, keep going, put energy into it, now good, reach in side to side, side, press, you got it, keep going. Neck stays long, maybe lift up a little inch. Good stretch, four, and three, reverse fly, lean it to the right, left arm goes down, down, nice, and left, now the fullest range of motion you can have here, you want to feel the shoulder blades squeeze really strong up to the top, so you are feeling the middle of your back, get stronger, and lift. Good.
Now here we go, pulse at the top, eight, seven, six, keep breathing, here is four, we want to be even to the other side. Good, towards a circle to the right, down and up, so really bend your knees, this movement feels so great, especially when you breathe with a compliment, so exhale down, inhale up. Tracing a full moon, down and up, last two, last one, let us do those five sets over head. Keep those elbows in, and try to have the fullest range of motion you can.
Feel a nice stretch in your triceps, on the way down, and really squeeze it strong on the way up, beautiful. So your abdominal is strong, you got it, now two more here, you can do it, here it comes, pulse it for eight, you can do it, common, here we go, eight, seven, six, five, four, three, now arms sliced, get ready, open and slice to the right, take it up, heels together, beautiful. So when you get to the center, and you are squeezing really tight, really imagine your neck growing longer and you are just standing so tall, so beautiful. Feel the rib cage lifting up off your hips, four more, press, three, press, two heels to heels now back zip up, turn your palms in, feet stay flat, push up, push down, and now add that with heels, common, heels up, heels down, now let us take this off faster and you are there, here we go, eights, eight, seven, six, you can do it, belly strong, four more, three more, get ready for this half moon, switch to right arm, here we go. Stretch, center, really squeeze your back, stretch up as you reach down, it is a perfect pull to the side.
Last one right here, step it open and plie, down and up, beautiful. And moving on, four more plies here, and then we are going to do a figure eight arm with our right arm, great for the chest, great for the upper arm, last two, so here we go, stay at the top, and we take that right arm, switch it in, and bring it out, good, now don't move your hips, keep your abdominals strong, and you will indirectly get a good ab workout here too. Four more, may we take it bigger, three more, two more, go ahead, now butterflying arms. Squat clean in the center, we take it down, and up.
Really feel the stoop, the round in your lower back, stoop the belly, and stand tall. Stoop it and lift it, four more, and up beautiful, three more and up, take it down, take it up, good now at the top pull down at temple, here we go, common, pull, this is step I know, just breathe, do your best, squeeze, work it, this works the back and the lap muscles, eight pull, seven squeeze, six, keep breathing, we are almost there, four more, three more, great, now hold the elbows in, hit it to your left, hold it here, make sure you are eased up here with your shoulders, and now drop it down. Down, and up, beautiful, so the way you are aligned to your, really makes this feel more comfortable, you want your ears over the shoulder, shoulders over the hips, your abdominal strong, your heart is lifted, and your elbows are by your side, shoulders stay stacked over the hips, beautiful.
Four more slow, keep those weights right where they are, four and lift it, three and down, go ahead, alright, here it comes, pulse it out for eight, here it is, eight, seven, keep breathing, here is four, and three, back to figure eight with your left arm, here we go, in and out, great, keep those abdominals strong, shoulder low, neck is nice and long, you got four more there. Two more, Butterfly plie squat, take it down, be strong with this, be quick, we have got plenty a times make a really dramatic movement. Exhale, inhale, down and around, four more, press, three more, go ahead, squeeze into the top, now here we go again, lap pull down, push and pull, reach, pull, squeeze, keep breathing, if you are getting tired, just make the movement smaller but try to keep going, we just have eight more.
Eight, eight, pull, seven you can do it, six, five, four, three, two, hold it here, hit it to your right, hold it here, line up the shoulders with the hips and lets take it down, here we go, down, and up, beautiful. Down and up, so shoulders stay right over those hips, your abdominal stays strong, try to keep your jaw line parallel to it, really does help, we are keeping this nice and even. Beautiful, three, good, one more time now, here it is pulse it for eight, up tempo, and seven, six, five, four, three, great job now, face front, hand on your thighs, flat back down, and round it up. Great, do it again, flat back, round it up, again, now we are going to move on to a brutal push up series where we don't need weights, good. So this time roll it all the way down, place your weights well in front of you, we are going to do a push up series which doesn't require weights. Lock your body around to the right, and step back into the plane.
Now to make this movement a little less intense, Deborah is going to simply hold at the top of the push up, or just like hold, squeeze those sides, lift your abdominal, here we go, two push ups, down, lift, now walk your hands to your feet, roll your body up, beautiful, roll your body back down, and lock your hands out on the plank, great now, stay here, squeeze your abdominal, squeeze your legs, and we take it down and up four times. Four, lift, three, now if you are holding the plank, you are really squeezing to the core, great, now walk your hands back, roll your body up. Dip to roll back to the chest, roll back down. Good so one more time, lock those hands out on the plank, abdominals in, six push ups, here we go, do your best, down, push, five push, four, you got it, two more, and now lock your hands back, roll yourself all the way up. Shoulders rolled back, shake out your wrists, and let us march it out right foot.
Great job, now we are done with the weights, shake out those wrists, let us do a couple of breaths. Inhale real strong, exhale it out, one more time, inhale it up, and exhale it out, great job. Now stay here and march it out. Good. Now just march it out right, left, right, left, just to set up this next series, it is a plyometrics jump series. Now Deborah is going to do the whole thing with a non impact, which means she is going to stay low, she is always going to have one foot on the floor, she is really going to use her core muscles, so keep your eye on her, if you want to take a little less stressful route here.
So let us stay here, let us breathe nice and big, inhale up, exhale it out, good, one more time and we are going to get to it. Here we go. Fly a jump side to side, jump, press, jump, press, so in the plyometrics, you stick to landing and it makes you really harden the muscles, in seven, six, beautiful, four, three, now slowing this down, jump and hold, jump it, hold it, jump it, hold it. Press and up, down, and up, three more. Looks great, this is a great balance challenge, the last one, now stay here, hands on your hips, figure eight knee, in and out, good, this works the fiber, but it also works balance, it helps you have a little bit more poise and grace when you move, more and more, you are doing great, this is really challenging, last two, now bring your toe to the floor, a single leg squat.
Hips back, hips under, great, awesome. Now this targets that right butt cheek, so feel it squeeze. Down, squeeze it up, just two more, one more, now march it out on the left. Good job, let us do that series again, rib cage up, abdominal strong, jump, here we go, press, press, you got it, you got it, looking good, eight more, eight more, seven, six, five, four, three, two, now, slow it down. Jump, balance hold, you got it. jump, hold, jump, hold, three more, two more, now one more, stay here, hands on your waist, let us do it again, figure eight knee. Eight in and out, press, four, and three, looking great, keep it going, and last two, single leg squat, here we go, hips back, hips under, good so now we are toggling now at left butt cheek, and you are really feeling it squeeze to the top, right here, lots of energy. Last two, last one, march out on your right foot.
Great job, now we are going to rant it out one more time, so let us stay here for a second and just breathe nice and big, inhale up, exhale it out. And again, inhale it up, ready to go, fly your jump, take it away, press, press, jump, jump, four more, three more, now slow it down, jump and hold, jump it, hold, now if you notice, we are going down and then up, and we find that it helps our balance, so maybe you can turn that too, down and up, good, now one more, stay here, reach your right arm up, knee cross crunched, standing crunch, crunch, press, now this is a great standing ab exercise, crunch to the belly, you got it, exhale, inhale, a little squeeze, two more, great, single leg squat guys here we go, take it down, take it up, nice job. It was a bit tough, quality over quantity is good, eight of them is a lot.
Down, push, last two, march it out on your left, great, one more round, you are doing great, breathe, breathe, breathe, we are so close, here it is, Flyer jumps, eight, seven, six, five, four, three, now hold it, jump, hold, jump, hold, press, up, press, three more, looking good. Last one, stay right here, reach your left arm up, standing criss-cross, here we go, it is crunch, cross, four more, feel those abdominals crunch in and out, in and out, last two, last one, single leg spot, guys this is it.
Eight and lift, hips back, hips under, targeting that left glute, three, last two, one more, and now march it out on the right, good job, march it here, keep the march, relax those shoulders, and let us just breathe, softly inhale up, softly exhale out, and again inhale it up, beautiful two more times. Inhale it up, exhale it out, one more time inhale up, exhale it out, beautiful, now march with your feet out wider, plant your feet with a turn out, let us do four shoulder rolls, here we go, up, and back, lift it and press, good, releasing any tension, great, now take your left arm, reach it up, stretch it up, now exhale shoulder level, feel the stretch in the back, now open it back till the stretch in your chests and drop it down, and the other arm, reach up, exhale, reach it forward, open it out, stretching the chest, and dropping it down, let us do that one more time, reach it out, exhale, and pressing it back and dropping it down, and the other side, reach it up, exhale it forward, open it back, open that chest and drop it down, now the same thing but take it to the floor, so we take it down, taking it up, now back stroke it all the way back and down, feel the stretch, other side, take it down, all the way up to the corner, bring it all the way back, great, let us do one more set.
Take it down, take it up, back stroke it around, and one more, down, up to the corner, and back stroke, now stay right here, analyze your fingers behind your back, press those arms out and back, feel the shoulder blades melt down your back, and this will feel another great chest opener. We are breathing a little slower, a little fuller, you did so great today, release down, let us do one more back roll down nice and easy, soothing flat back down, rolling all the way up, big inhale in, good, exhale it all out, one more time, flat back down, roll it up, we worked hard, breathe it up and exhale down, and we did it. Thank you so much for joining us in Bikini Ready Fast, we loved working out with you, have a great day and see you soon.
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