Female1: Right now, you do sit ups for a minute, arms on your chest, go down, squeeze. Squeeze your glutes as you come up to make sure you do a pelvic tilt, squeeze your abs, all the way up. And when you are doing the sit ups for a minute, you can actually come up and twist to the side if you want to get the obliques, so twist it. Good. Exhale and five more seconds Now, you are going to grab the weight, we are going to step up unto the stat and for a full minute, we are going to do this so 30 seconds passes and I am going to tell you to switch legs. We step up with one leg and do a he bicep prone on the way up okay, step back and do back to the front ways. Like the 30 seconds and we make switch, when you step up make sure you put all your weight into your heel and you step back, push out with your front heel. Side 20 seconds.
Now you get to do sprint for two minutes. So we are just going to sprint for two minutes, for the first minute you are going to be at a comfortable pace running fast and then the second minute you go as fast as you can but stay in consistent for a minute.
Now this just burn a lot of calories and a lot of people would say stay in your calories fat burning zone but the more intense you work out is, the more calories you burn overall anyway so it does not matter where the calories are coming from, that is all that really comes down to. Good. Last minute so I want you to bring it up, we are just going 8.0m, we will just do this for a full minute okay?
Female2: Yes.
Female1: How you doing?
Female2 Good.
Female1: You okay?
You are holding up today.
Female2: Yes.
Female1: You probably are not complaining because the camera is here. Good job. Okay, we are going to bring you down slow. Okay now let me get your heart rate, so just hold on to this handles. Your heart rate I want you to be above 150. How do your legs feel?
Female2: It feels so good, that is a good little sprint [Voice Overlap].
Female1: I mean do overhead extension and you stand on one leg just for balance okay and then you are going to extend that for so long, this works so long ahead of the triceps. Maybe extend, bend, try to keep your elbows in place and squeeze your triceps as you come in. You want to keep a tight core, 30 seconds then we are going to switch legs. Now we are going to work the back muscles and start stanch for one length parallel with the floor behind you, okay. Right there, stay right there, squeeze your shoulder blade back as you row. This works all the round voyage and the back muscles and the upper back also the lower back being in the start stance. Just working your hamstring here maintaining this leg up and ankles stability.
Now, I want you to lay your back on the mat. You are going to put your hands underneath your hips and strengthen your legs. I am going to put the ball in between you feet. Press your lower back into the floor so do a pelvic tilt, bring the ball down and then bring it up. You are going to do this for a minute, exhale on the way up, this works your inner thigh muscles just holding on to the ball. Your lower abdominal muscles, you feel this in your lower abs?
Female2: Yes.
Female1: Good. Now you are going to do a cardio segment, I just want you to do side to side shuffle. Full minute push. Keep your core tight but this one you can do it on a step or if you have a jump rope, which we do not have a jump rope today. You want to drive your weight up and then go to the side. It really gets your heart rate up. This one is a dumbbell shot and it is for your abs and your obliques. You are going to bring it over your shoulder, over there. You are going to sit up and then twist to the side. This works for you r lower abdominal muscle, your upper abdominal muscle, your lower back, your obliques. Good, 30 seconds you are going to switch sides. Last exercise lift up your feet, pull that dumbbell, twist side to side.
This one you really have to sustain your legs up in that position using your core muscles or it is your lower back muscles as well and your obliques, gets your heart rate up and you are done, now you get to go home. Go Christmas shopping.
Transcription by:
Scribe4you Transcription Services