Shoulders and chest now. Let’s go to the floor and we are going to do a push up sequence followed by a weighted sit up. Carefully, put the weights down next to your mat and you are going to get into push up position. Make sure that you push up position is nice and flanked. If you’re a beginner at this exercise, you can watch Terry, Ann and Lee. They’ll be actually placing their quads down to the ground to release some of the stress of the back. So, make sure that you make your body weight nice and centered, your abs are tight. We’re going to start with the basic eight-count single-rep. Here we go.
Take it down, and lift, squeeze, and lift, press, and lift. Give four more to your body tone. Four, three—two more times, and two, and one. Put those knees down. Roll back into a quick stretch for eight counts. You’re rolling back up—in four, three—we’re going down two, up two. Slow it down. Down, two, lift, up, two. Make sure you exhale as you lift. Down, two, exhale, up. One more time just like this. Down, two, and lift, knees down and breathe.
The next is going to be a little harder so be prepared. Take it back up. Ready, three down, one up. Here we go. Take it down, down, two, three, lift high. Again, down, two, three, push high. Again, down, two, three. One more time. You got this. Down, two, three and lift. Good job with those knees down. Rock back. Keep your body calm. Roll up and we’re going with a nice bench press position. You’re going to take a seat on your mat. Grab your weights. You’re going to roll back. You’re lower back is pressed against the mat. If you’re just beginning with this exercise, you are going to keep your heels to the floor to get your lower advanced and you let this come up.
Basic bench press in four, three, two, we go up, and down, three. It doesn’t matter what size or weight you’re using. You want to squeeze those chest muscles as you lift. You can go on along at the top pressing high and breathing through. Let’s go. Four, three, you’re going to hold your weight to the top. Turn the palms towards each other for a few counts.
Here we go. Down, two and lift, two, again, down, two, and lift, two, again, down, and tail on the way up, nice and tall. It is going to get down, two, we’re halfway there. Four more times. Let’s go. Down, squeeze high, nice and beautiful long arm squeezing through that chest, two more. Here we go. Down, two, three, and two one more. We’re going to hold that weight to the top again. Good as your rotation sequence is going to follow the cues in four, three, two, fly. Let’s go. Down, two, and you’re going to rotate towards the hip. Take it nice and slow. Bring it back to center. Take it up over the head, go back to center, lift up nice and tall. Tempo, here we go.
Down, two, rotate to the hips back to center, rotate over the head, back to center, lift high. Again, take it down. Hip, center, over head, center, take it up. Again, here we go. Down, two, with the hips, back to the center, over the head, back to center, lift high. Last time right here, down, two, keep breathing, back to center, overhead, back to center, lift up. Good job. We’re doing a two-count drop over the head in four, three, take it down. Two, squeeze, two, go as far as you feel comfortable, if you can bring those weights all the way to the mat or the floor, even better. You want to squeeze that chest as you lift, you got four more, let’s go, down two, and lift two. Good job. Down two, and lift two. Two more times. Down two, and lift one more, down to, squeeze it high, good job.
Put those weights down.
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