Sarah: Hey everyone welcome to diet.com video I am your hose Sarah with Katrina diet.com fitness expert. And today we are going to be showing you a full body work out using exercise bent with hand dolls that you can do pretty much anywhere.
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Katrina: This exercise that Sarah is going to do is a split squat with a shoulder press. She is going to have her back tow straight on the floor and her palms are forward, lean and drop down and press up. You just want to drop straight down make sure that your knee does not go over your toe, and you press straight up. And she is working her quads, her gluts, her hamstrings and her deltoids, her shoulders. And extend that we are going to do 12 on each side we are going to do it three times.
The next exercise that Sarah is gong to do is a squat with a leg abduction. This works the gluts also the quads and the hamstrings and the side of the gluts with the leg abduction. You are going to pretend that you are sitting in a chair. Make sure your knees do not go over your toes and squeeze your gluts as you bring the band out. You are going to do a total of 24 of these and we are going to do this one twice.
We are going to do another shoulder exercise Sarah is going to stand on the band with feet shoulder width apart and we are going to work the front and the side of the doubts. And we will bring one forth and one up to the side. And now swap perfect, maintain a strong core. We are going to do 24 of these so you do 12 on each arm. Okay and then we will do it twice.
Now we are gong to work the back of the arm of the triceps, so Sarah I want you to have your shoulders back chest out and you are going to bend over. And then your upper arm about parallel with the floor and palms are up and I want you to extend the back. Squeeze your triceps come just about 90 degrees right there. And squeeze exhale as you squeeze and we are going to do 12 of this and we are going to do this three times.
Now we are going to work the back and all the posture muscles. So I want Sarah to bend over the same as the triceps extension. Straighten your arms, I want you to roll back, squeeze your shoulder blades together and then go down, go back. We are going to do 12 of this and we are going to do this three times as well.
Now we are going to add a little balance into our work out. So she is going to stand on one leg on the band. We make a balance, off the other leg up maintain a strong tight core. I want you to do a bicep curl, exhale on the way down. Sarah has to really maintain a strong core to be able to balance on that band and do the bicep curls at the same time. We are going to do 12 repetitions, we are going to do 2 sets. The second set I want you to switch legs.
This band exercise works the gluts and a little bit of the lower back and the core. What we want to do is stand all force and you want to put the band on the back of your shoe. Make sure it is secure and you want to hold on to the two handles. Sarah I just want you to just kick back, keep your legs straight and then bend. And all you want to do is maintain your foot straight just like that so the band does not come back in snap at you. And you want to push in to your heel that way you are really using the glut.
Okay we are going to do 12 on each side and we are going to do two sets.
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