Hello! Darin Steen from Major League Health and fatlosslifestyle.com. Here today with your no equipment needed at home or in office, exercise video series. I'd like to introduce my daughter Alexis, she is our videographer today. This is Alexis. She is ten, and she is in 4th grade. Thank you, Baby!
And the really cool thing about this is that I am going to show some amazing exercises. The one today is so amazing, it's the best hamstring and glute/bun exercise I have ever done. I have trained for 25 years. It's going to blow you away.
But the coolest thing is about this at-home, in-office exercise video series is that you don't have to go to any gym. You can be with your family, you can stay at home, work at your in-home office, work around the house and 5-10 minutes scattered three times throughout the day and one in the morning, one in the afternoon and one at night. Do this exercise, and I am telling you what, if you follow our thoughts that you think, and foods that you eat, these exercises that you get will radically change not only your waistline, your body but your lifestyle and your life.
Alright, here we go. This exercise is awesome. But you do need a wood floor or a ceramic tile floor, that's nice and sleek. Okay, I got a rug here, I am going to put my shoulder blades on and stretch my arms up, palms up, so I have a nice shoulder base, okay.
Now, I want you to point your toes up, and dig your heels in, and here is the key. You want to drag your hips up, towards the ceiling and feel and squeeze your buns and your hamstrings. I want you to give me ten repetitions. That's two and three. Now here is the key. The key is, driving those hips up and four, and five, and then on your tenth one or whatever, go nice and slow and squeeze, should be around 7 to 10, to 12 repetitions. One your tenth one or your last one, I want to straighten that leg up. I am going to get some core activation in. I am really going towards this right bun glute. And I'll actually give you ten pulls, a ten and nine. Tailbone goes down and touch, eight, and seven, and six. Taking the tailbone down and touching the floor, and driving up squeezing your right glute and the hamstring. It's amazing, I can barely feel the warmth all my bun, it's a great feeling.
Then if you want to get more core activation into it, then you can stay at the top and don't bring the tailbone down and then you can pull this left stiff leg up ten times, still get a little bit activation in the right bun. Get a lot of work on this left side of your core. It's amazing. Ten poses and then slowly settle down and relax. Make sure that if you do the poses at the end, you come up with the other side and you do the poses at the bottom on the other side to get the left foot as well.
Now if you have a wood surface or a ceramic surface, isn't sleek enough for you to be able to do this exercise you can get a rag or a couple of other socks and you could spray some polish or some wax or some household cleaning surface product and the rags and then put those underneath your heels. Can they see my heels, honey?
My wood floor is sleek enough, I don't need to do that, but some of you may need to do that and in that way, the better the slides, the more you're going to be able to feel the squeeze in the buns and the hamstrings.
Folks I got to tell you. I have exercised for 25 years, actually seeking the most effective exercise out there and I have been on a lot of equipments in the gyms, this exercise is so amazing, and how effective it is at focusing on your hamstrings and muscles on the back of your thighs and the glutes.
Now if you guys want really tight sexy buns and glutes, do this exercise three times a day, break it up, don't do three sets in a row, if you don't want to, because this is that intent(ph). Break it up in the middle of the day, beginning of the day and later in the day, do two or three times per week, and make sure you focus on the foods that you eat and the thoughts that you think and this exercise right here is amazing.
I tell you what, I love it, I am so excited to bring this at home exercises highly effective to you. Thank you very much and we'll see you on the other half of this side.
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