[Music Playing]
Sarah: Hi!
Katrina: What is going on?
Sarah: Sorry I am a little late as usual. All right well today, I have my little black dress that I am going to be wearing for New Years. And so I was hoping that today’s workout we could do something so that I look good for my New Years Eve party.
Katrina: Okay. Today and until New Years, we are going to focus on your shoulders, your arms and probably your waist. And just five moves for you to do until New Years and you will be all set.
Sarah: Seating a lot of times so I like that, just five moves, all right cool.
Katrina: Okay. The first one that we are going to do is a Walking Lunge with a Twist so you want to get a weighted medicine ball and I just want you to lunge out and drop straight down. Twist towards the leg step out way, go up. Twist toward leg the step out way. Keep going, okay.
The twisting is getting your waist, all those oblique muscles and tightening up the whole waist area, awesome all right. So, grab the physio ball, do you remember ball tuck? Let me show you real quick, I will show you really quick, okay.
Just start in the back, okay. Make sure you have enough room to roll out. You are going to roll out until your chins are on the ball, okay? Near is going to tuck in and then in between, I want you to do a little push up.
So leave enough room for yourself to roll out, good. Go until on your chins, good. Anyway to keep your core tight, okay. You are going to work the waist and you are just going to tuck ball in, good. Squeeze your core and then do push up exhale, good all right.
So this exercise really works on the triangle of the shoulder, quads all the deltoids so I want you to straight your arms, okay. Elbows high, wrist are not bent, bring your elbows up, okay. You are going to switch and then press above your head, bring them down then reverse that move, okay upright row, shoulder press.
The biggest thing that you want to focus on is that your wrist do not bend, elbows stay high when you come up when you press, good.
Now we are going to work to the back of your shoulders for the dress and it is a little bit of the round void zone on your upper back. So, I just want you to get onto the ball, you can have the dumbbells facing in and a rear fly squeeze your shoulder blades and bring it down.
Sarah: How heavy weights should people use?
Katrina: If I want to stay lighter kind a like what you are doing.
Sarah: Okay.
Katrina: So five pounds to seven and a half pounds, okay straighten your arms, good. Squeeze your shoulder blades as you come up, [laughs] good and you are also working the lower back muscles just stabilizing yourself from the ball, and also working the back of your waist.
God and then do you feel that in your rear belt? Your upper back muscles?
Sarah: (Inaudible)
Katrina: [Laughs] that is good. All right you can drop them down, okay.
Last thing that we are going to do, you will seat on the edge of the ball, okay real forward a little bit so you are on the edge. Thanks, your arms are forward. You are going to twist up the waist, touch the floor, and come up.
This one really works for the sides of the waist and a front for your dress. Here we go, arms forward,
So Sarah’s are going on the edge the ball, I wish she can go back when it touch the floor, okay good. Now, squeeze your sides, your oblique and in the middle of your core as you come up. It requires a lot of balance and stability really shapes your waist. That is good, exhale on the way up, exhale make sure you really squeezing your core as you come up right now and exhale.
All right now we going to start at the top to the lunges again we are going to do everything three times and 12 of everything, okay.
Sarah: Okay.
Katrina: All right. [Laughs]
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