Sarah: Welcome to the calorie menu I'm Sarah Host now I'm with Stephen Cabral body transmission expert, and this video is for all of you out there who have fallen of your workout way again I guess you could say and we are showing you had ease back in to shape for if your are a beginner this is a perfect workout for you. So Stephen, for our beginner's workout today; what is the first move?
Stephen Cabral: When get started with the medicine ball squat press. So you can just basically sit and press if you want if you don't feel comfortable yet squatting just put a chair behind you at home, and if you are at the gym you can just use a bench, but just keep the ball right in your chests just a 6 pound medicine ball. You can use 2 pounds 4 pounds what ever you feel comfortable with, and what to do is just stand about shoulder width apart sit back with your hips to get back to that imaginary chair for us. And then as you come up away and you press up above the head, Good.
So you breathing in now all the way down, and breathe out on the way off. Its really important that you make sure you don't hold your breath, so free to breathe down I mean out on the way down, in on the way up that will be okay, but we want to reverse so in on the way down out on the way up as long as you are breathing its important, Once you get a little bit more advanced its going to make big difference when you do breathe. Press right for back up good.
Good nice work, so you completed about 10-15 repetitions with this if you have any joint issues like knee problems you start with 10 reps see you how you feel if you don't swollen the next day then you can do sets the next time with 10 reps and then you can start building up your reps a little bit.
So the second exercise we are going to do today is a squat lunge, so I want you to get into a nice long stands here good your weights on the front heel and then only on the ball the foot on the back ward Okay. So just put your hands of about, so since what easy back in the program we are going to work on balance and we just sit back in the front hip. So sit back wards and press right back up, so its a split lunge because you are in lunge position here, ask for the split squat but I call the split lunge one reason is I don't want to confuse it with between what a squat is, and really what lunge is? And in this lunge position here you are sitting back, in to the front right hip driving through the front heel which in this case is you're right there.
So with this we'll also hit 10-15 repetitions per side, so just make a little more challenging you can always put the hands on the back of your head, just come like a prisoner position there prisoner's squats prisoners split lunges, good do one more and we'll switch it off, and Sarah face this way for us.
And again you breathe in on the way down out on the way up pushing from the front heel making sure your knee stays in line that of angle over the angle. Good just one more rep, Good job, good so we have our medicine ball squat presses which are great 10-15 repetitions one set, than if you can without rest just keep hurry going, lets go read it first split lunge, either side first I usually have people start with side does in quite as strong. Do 10-15 reps would have you hit there match on the other side rest about a minute or 2 minute and often you can repeat.
Sarah: So if you are some one like me who kind of abounded to the gym during my mini vacations these are some exercise most to get you back in the shape and if you are a beginner your actual starting points and increase the way in and at no time, I mean stronger already I would save my breath so hope you enjoyed this video and subscribe to diet health see you next time.
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