[Music Playing]
Really good for that bottom; we are going to start with our medium to light weights. You are going to stride to that bench, weights come up to the shoulders. It is very important your toes are pointing this forward. Squat position is this and up. Squeezing the butt cheeks together. One, two and three down and up. Down and up, down and squeeze your ***** we got down and up. Down and up, keep moving up we got 90 seconds all together and keep on moving up, squeeze hold there pointed forward and up. Looking at keep going forward and up down and up so you keep the bottom out showing me very good and up. 60 seconds down and up, knee does not go over the toe and up squeeze, squeeze, squeeze the booty that is the work guys. You are not just going through the motions ever keep on moving and up very good. And up you got this smoothly keep squeezing, 30 seconds and up good. Heels on the floor make sure the heels stay on the floor. You do not want the heels come up off the floor and up, up ten, up nine, up eight, at seven then up seven up, six up, five use your breathe come on we got four more at home push through it, three, last two and one, very good.
Next exercise we are going to stay right where we are at the only difference is your toes come out. In a plea A, this is plea A squat so your toes are pointed out instead of forward. Same position here weight on the shoulders we got 90 seconds here on three, one, two, and three down and up squeeze it. Down, up looking good up you use your breathe squeeze like there is no tomorrow, come on your got this down up, down this is boot camp guys you came to work now work up down, up down and squeeze 60 seconds and up looking good. And up squeeze very good all the way down squeeze it.
You are also taking the opportunity to work the core a little floor, squeeze you contract the abdominals, down and up. 30 seconds and up down, up down, you got this come on! Come on! Show me those smiles you are having fun here come on keep on moving, keep on moving, keep on moving and up last ten up nine, sit that body out, eight up, seven up, six squeeze it, five more you got this push, four up, three up, two and one and up, job well done.
Moving on to the next exercise you guys done less we will take it up to the top of the bench.
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