Margie Weiss: Hi. My name is Margie Weiss, and this is the woman's Fix-it Zone Workout. When starting a workout what we always want to do is warm up. So, for this particular workout, we are going to warm up the area from the waist to the knees. You can do this to music or you can just do it on your own pace, but what we're going to first start is the basic squat because that is the basic motion of the muscles in the abs, lower gluteus, hips, and thigh muscles.
So, you can put your hands out in front if you want, we are just going to sit back. Notice when we sit back and come back up; at our own pace just down and up. You are going to keep your knees behind your toes. You are sitting back as if you are sitting on a chair, but you don't quite want to touch it, so you're going down, coming back up, belly is engaged, sitting on the heels. As you come back up, you knees are soft which means you don't lock them out. You can probably sit at the bottom by staying low and just doing some little ones, controlling it. All we're doing is getting the muscles warmed up and the body moving.
Then what we are going to do is a lunge position. So, I am going to turn, don't be afraid to put your foot far back. Get your heel off the ground, tuck your hips under, tea cup is on your head, sink it in and bring it back up. As you sink, bending the back leg, front knee remains behind your toe, you're going up and down, as if you're going on an elevator. Catching it at about 90 degrees and not below, you don't want your knee to bang on the floor. We got to do it to the other side. So, we're just going to lift and twist, switching legs. We're going to do the same thing on the other side, sitting the weight of your body in between your two feet. Lot of weight on your back toe, weight on your front heel, but not much on your front toe.
Coming back to the center, we're going to get the inner thigh just a little bit. So, we're going to straddle the legs. We're going to bend one leg. You're at table top, so your back is nice and flat and you're just going to kind of switch to one side and hold, switch to the other side and hold. And when we get to this side, take your toe of the straight leg and just lift it up. Now let's do the same thing to the other side, lift it on up here. When you come to the middle, your back is arched, then you're going to round your back a little bit, so that you can get the lower back, arch it again just a little bit, round your back, bring it on up. Now, we're going to roll the ankles around just a little bit, one foot at a time because on the lunges and the squat when we move, the ankle joint is going to get a workout as well. Shaking things out just a little bit, we are ready to begin the workout.
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