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[Senior Strength and Balance with Diane Longoria]

[00:00:09]

HELLO THERE HOPE YOU GUYS ARE DOING GOOD THIS MORNING JUST WANT YOU TO KNOW THAT TODAY WE WILL BE DOING A WORKOUT THAT WE CAN SIT DOWN IN A CHAIR FOR PARTS OF THESE AS AN OPTION AND WE WON'T ACTUALLY BE SITTING ON THE MAT SO YOU CAN PUT YOUR CHAIR ON YOUR MAT SO THAT IT WILL NOT SLIDE OFF AND YOU WON'T MOVE AS YOU'RE TRYING TO EXERCISE AND I WANT YOU TO JUST REMEMBER THAT YOU'RE GOING TO USE SEVERAL SETS OF WEIGHTS USUALLY YOU WANT TO HAVE A LIGHTER ONE AND SOME HEAVIER ONES AND I'LL TELL YOU WHICH TO PICK UP WE ARE GOING TO BE DOING EXERCISES AND LITTLE TIMED INTERVALS AND IF YOU FEEL LIKE YOU'RE NEEDING TO REST OR YOU DON'T YOU KNOW NEED TO CHANGE AN EXERCISE I WANT YOU TO REMEMBER THAT YOU SHOULD BE IN CHARGE OF THIS WORKOUT AND YOU LET YOUR BODY BE YOUR GUIDE BECAUSE I DON'T WANT ANYBODY TO FEEL PRESSURED INTO DOING SOMETHING A CERTAIN WAY AND YOU MIGHT HURT YOURSELF SO ANYWAY BE AWARE OF THAT AND STAY SAFE ALWAYS KEEP YOUR CORE TIGHT NICE TALL POSTURE SO WE'RE GONNA START RIGHT HERE AND I HOPE YOU ARE READY TO ROLL IF YOU HAVEN'T ALREADY AND YOU'VE GOT ONE OF THESE LITTLE EXERCISE TRACKERS DON'T FORGET TO TURN IT ON GET CREDIT FOR YOUR EXERCISE TODAY OKAY SO WE'LL START RIGHT HERE I'M GOING TO START MY TIMER SO WE'RE GOING TO START ROLLING WARM UP I'M GOING TO TURN MY LITTLE TIMER DOWN WHILE I'M DOING ARM CIRCLES I WANT YOU TO KEEP DOING THOSE ARM CIRCLES THIS SOUNDS A LITTLE LOUD AND I DON'T WANT IT THAT LOUD SO WE'RE DOING BIG ARM CIRCLES BACK WE'RE STANDING UP NICE AND TALL AND NOW INSTEAD OF GOING BACKWARDS WHAT I'M GOING TO DO IS ROUND FORWARD JUST A LITTLE AND THEN I WANT TO STRETCH BACK EXHALE AND THEN INHALE EXTEND YOUR BODY NICE AND TALL EXHALE AND INHALE DO ONE MORE LIKE THAT GOOD JOB NOW KEEPING OUR BODY UP NICE AND TALL WE'RE GOING TO DO SOME LITTLE REACHES SO YOU'RE STRETCHING OUT YOUR LATS RIGHT HERE THREE TWO AND ONE NOT GOING TO GO ACROSS YOUR BODY YOU'RE GETTING A NICE TWIST SO YOU'RE WARMING UP YOUR OBLIQUES THREE AND TWO AND ONE AND RIGHT HERE WE'RE JUST GOING TO SQUAT DOWN SO I WANT YOUR HIPS TO GO TO THE BACK JUST A LITTLE BIT JUST LIKE THIS HIPS GO BACK PRESS UP WITH YOUR CORE NICE AND TIGHT WE'RE GOING TO BE DOING SOME OF THOSE OVER A CHAIR TODAY SO IF YOU WANTED TO PRACTICE IN YOUR WARM UP EVEN OVER THE CHAIR YOU COULD I'M GOING TO STAY RIGHT HERE SO YOU CAN SEE ME THEN I'LL STOP AND I'LL DO SOME LITTLE HAMSTRING CURLS THESE ARE TO STRETCH OUT THE MUSCLES ON THE FRONT OF YOUR THIGH CAN YOU FEEL THAT STRETCH FOUR AND THREE AND TWO AND ONE LET'S GO BACK UP RIGHT HERE REACH IT ACROSS FEELING THAT STRETCH AND NOW LET'S GO THIS WAY A LITTLE BIT LOWER AND AGAIN WHEN I'M DOING THIS I'M KIND OF BRACING MY STOMACH MUSCLES TO HELP AVOID ANY UNDUE STRESS ON MY BACK SO I TIGHTEN UP THE STOMACH THEN I'M GOING TO DO A LITTLE HIP FLEXOR STRETCH BY PUTTING ONE LEG BACK RAISING MY ARMS UP I CAN DO THIS BY THE CHAIR I TAKE THE OTHER LEG BACK AND THE AUGMENTS UP SHOULD ACTUALLY BE THE SAME ONE AS THE LEG THAT'S BACK FEEL THAT STRETCH RIGHT THERE THIS IS A GOOD THING TO STRETCH WHEN YOU'RE SEATED A LOT THEY GET REALLY TIGHT SOMETIMES AND WHEN THEY'RE TIGHT THEY TEND TO MAKE YOU WANT TO PULL FORWARD SO THAT AFFECTS YOUR POSTURE GOOD JOB ALL RIGHT RIGHT HERE WE ARE GOING TO DO A LITTLE BIT MORE OF THOSE HAMSTRING CURLS AND THEN I WANT TO COMBINE THAT WITH A KNEE LIFT TWO ONE NOW KNEE LIFTS FOUR THREE TWO LET'S GO BACK TO THAT AGAIN WE'RE GOING TO PULL THE LEGS BACK AND TWO AND ONE MORE TIME KNEE LIFTS FOUR THREE AND TWO AND ONE AND I'M GOING TO GET READY FOR THOSE CHAIR SQUATS SO LET ME MOVE THIS A LITTLE BIT OUT OF THE WAY AND I WILL PULL MY CHAIR ONTO THE MAT I'VE GOT IT RIGHT IN THE MIDDLE OF THAT MAT SO IT'S SET ON THERE FIRMLY AND I'M SEATED IN THE CHAIR STOMACH TIGHT THEN I'M GOING TO STAND INHALE BACK EXHALE AND PRESS UP

[00:05:01]

I WANT YOU TO THINK ABOUT TRYING TO KEEP YOUR KNEES FROM COMING IN IN THE CENTER OKAY SO YOU SIT BACK AND YOU PUSH UP YOU LET YOUR HIPS TOUCH PRESS I WANT YOU TO THINK OF PUSHING INTO THAT FLOOR YOU'RE PUSHING AWAY FROM THE AWAY FROM THE FLOOR TO STAND UP NICE AND TALL GOOD JOB YOU HAVE A LITTLE BREAK YOU'RE GOING TO PICK UP YOUR WEIGHTS FOR YOUR BICEP CURLS WE'RE GOING TO DO BICEP CURLS WITH A CALF RAISE WE'LL START THAT RIGHT HERE SO I'M GOING TO BRING MY WEIGHT UP LIFT UP ON YOUR TOES ELBOWS ARE RIGHT BY YOUR SIDE AND AS FAR AS THE WEIGHT YOU'RE GOING TO USE HERE I WANT YOU TO USE A WEIGHT THAT YOU'RE COMFORTABLE WITH HOPEFULLY IF YOU'VE BEEN DOING THIS FOR A WHILE AND YOU FEEL LIKE YOU KNOW THE PROPER FORM YOU KEEP YOUR ELBOWS IN BY YOUR SIDE YOU DON'T ROUND FORWARD YOU CAN GO A LITTLE HEAVIER AS YOU GET ACCUSTOMED TO LIFTING THE WEIGHT SO THAT IT'S ACTUALLY A CHALLENGE WE DO THIS FOR 45 SECONDS SO I'M HOPING THAT BY THE END LIKE RIGHT ABOUT NOW IT'S STARTING TO GET A LITTLE TIRING IN YOUR ARMS IT'S A LITTLE BIT TOUGH FOR YOU TO PICK THAT WEIGHT UP JUST ABOUT ONE MORE HERE WE'RE GOING TO GO BACK TO OUR CHAIR SQUAT AND THIS TIME I'M GOING TO JUST QUICKLY TURN THIS JUST YOU CAN SEE IT YOU DON'T NEED TO TURN YOURS IT'S ACTUALLY HARDER FOR ME BECAUSE I HAVE MY WEIGHTS IN THE WAY BUT I WANT YOU TO NOTICE WHEN I'M FORWARD NOT LETTING MY KNEES COME IN LIKE THIS SO I WANT TO BE SURE I'M KEEPING MY CORE TIGHT ENGAGE YOUR GLUTES SO THAT AND THEN REALLY THINK OF PRESSING INTO THE FLOOR BECAUSE WHEN YOU ENGAGE YOUR GLUTES AND YOU PRESS INTO THE FLOOR IT HELPS TO KEEP YOUR KNEES FROM COMING IN MOST OF THE TIMES THE KNEES TRAVEL INWARD BECAUSE OF LACK OF ACTIVATION OF YOUR GLUTE MUSCLES YOU HAVE ABOUT 10 SECONDS I LIKE TO DO THIS WITH CONTROL SO THAT I'M NOT ROCKING I WANT TO LOWER WITH CONTROL RISE UP WITHOUT ROCKING OKAY WE'RE GOING TO GO BACK TO THE BICEPS WITH THE CALF RAISE GRAB YOUR WEIGHTS THERE HERE WE GO I'M LIFTING UP ON MY TOES AS I LIFT THOSE WEIGHTS SO I WANT YOU TO KEEP THE ELBOWS CLOSE TO YOUR SIDE AND PLEASE REMEMBER DON'T START OUT WITH A HEAVY WEIGHT YOU START OUT WITH A LIGHTER WEIGHT AND AS YOU GET USED TO IT YOU PICK UP THE HEAVIER WEIGHT THE HEAVIER WEIGHT IS GOING TO HELP TO BUILD A LITTLE BIT OF LEAN MUSCLE HELPS TO STRENGTHEN YOUR BONES RESEARCH HAS SHOWN THAT WHEN YOU DO INCREASE THE WEIGHT IT IS MORE EFFECTIVE IN BUILDING BONE DENSITY SO IF YOU'RE WORRIED ABOUT THAT GRADUALLY INCREASE YOUR WEIGHTS OKAY WE WILL DO A LEG EXERCISE NEXT SO WHAT I'M GOING TO DO STAND BEHIND MY CHAIR JUST IN CASE I NEED IT AND I WILL LIFT ONE LEG THEN I'LL LIFT THE OTHER LEG SO IT'S JUST ONE AT A TIME YOU DON'T EVEN HAVE TO TOUCH THAT CHAIR WHEN YOU LIFT THAT LEG I WANT TO SEE YOUR FOOT FLEXED I WANT TO SEE YOUR KNEE FORWARD INSTEAD OF LIKE THIS OKAY NOBODY'S DOING THAT RIGHT YOUR CHEST IS UP YOU'RE NICE AND TALL LIFT AND LOWER SO DON'T JUST LIKE LIFT TO LET IT DROP I WANT YOU TO LIFT IT FEEL THAT IN THE SIDE OF YOUR HIP LOWER LIFT YOU DON'T NEED THAT CHAIR TRY TO KEEP YOUR HANDS OFF OF IT OKAY NOW WE'RE GOING TO DO A BENT OVER ROW AND I'M GOING TO SHOW HOW YOU CAN DO THIS FROM A CHAIR JUST IN CASE SOMEBODY HASN'T HAS ANY BACK ISSUES SO THIS CAN BE DONE STANDING AS WELL IF YOU WANT TO ALL RIGHT AND WE'LL BEND OVER HEAVIER WEIGHT AND YOU PULL THE WEIGHT UP WORKS BEST IF YOU SIT TOWARDS THE END OF YOUR CHAIR SO YOU HAVE MORE OF YOUR ARMS SO IF YOU NOTICE I'M KEEPING MY BACK STRAIGHT INHALE DOWN EXHALE LIFT OF COURSE IF YOU WANTED TO DO THAT STANDING IT WOULD LOOK LIKE THIS WITH YOUR KNEES BENT MY HEAD WOULD STAY IN LINE WITH MY SPINE SO YOU MAY EITHER DO IT IN THE CHAIR AND I WANT YOU TO LEAN OVER IF YOU CAN OR DO IT STANDING YOU'RE ALMOST DONE RIGHT THERE

[00:10:01]

PUT YOUR WEIGHTS BACK DOWN MAYBE STRETCH YOUR BACK A LITTLE BIT COME RIGHT UP BEHIND THAT CHAIR HERE WE GO WITH THOSE ALTERNATING LEG LIFTS SO I LIFT ONE AND IF I DO NEED TO USE THE CHAIR I JUST WANT TO USE AS LITTLE AS POSSIBLE SO DON'T KIND OF LEAN LIKE THIS ALL RIGHT WE DON'T WANT TO SEE THAT YOU'RE GOING TO STAND UP NICE AND TALL MAYBE WITH A FINGER ON THE CHAIR OR JUST A HAND BUT YOUR CHEST IS UP AND YOUR SHOULDER IS BACK AND IF YOU DON'T NEED THAT THEN TRY STANDING HERE LIKE THIS BRING THAT LEG UP TRY TO HOLD IT A SECOND SO YOU NOTICE THE CONTRACTION AT THE SIDE OF YOUR HIP AND THEN LOWER IT YOU CAN EXHALE UP INHALE DOWN TRYING TO HOLD IT MAKE YOURSELF BALANCE JUST A LITTLE BIT OKAY BENT OVER ROPE SO YOU CAN SIT IN THAT CHAIR AGAIN OR YOU CAN STAND UP I'LL SHOW A LITTLE BIT OF BOTH AGAIN I SIT ON THE END OF THE CHAIR I LEAN FORWARD ELBOWS UP NICE AND HIGH I CAN LEAN FORWARD A LITTLE BIT MORE EVEN HERE OR IF I WANT TO ADD MAKE IT A LITTLE BIT HARDER I DON'T HAVE ANY ISSUES WITH MY BACK I CAN ALSO DO IT STANDING WHEN I STAND I WANT TO MAKE SURE I'M NOT LOOKING LIKE THIS OKAY SO PUSH YOUR CHEST OUT IS THAT WHAT YOU LOOK LIKE I WANT TO SEE A NICE FLAT BACK YOU HAVE ABOUT 10 SECONDS ALMOST THERE JUST A FEW MORE YOU CAN DO IT KEEP GOING THERE YOU'RE LOOKING GREAT OKAY I'LL PUT THAT WEIGHT DOWN LET'S SEE WE ARE GOING TO HAVE A SQUAT WITH AN ARM LIFT AND IF YOU WANT TO USE THE CHAIR JUST FLIP IT OKAY SO LIGHTER WEIGHT FEET OUT WIDE TOES TURNED OUT SQUAT DOWN LIFT UP THIS DOES NEED A LIGHTER WEIGHT I WANT YOU TO NOTICE MY ARMS MY ARMS ARE STRAIGHT RIGHT THERE OKAY THEY'RE NOT BENDING AND I LOWER SLOWLY SO YOU REALLY HAVE TO WATCH THE AMOUNT OF WEIGHT YOU'RE USING RIGHT HERE IF YOU WANT TO GO LOWER PUSH YOUR CHAIR OUT OF THE WAY OR STEP AWAY FROM IT INHALE DOWN THIS REALLY USES SOME CORE STRENGTH RIGHT HERE KEEP THE WEIGHT LIGHT AS YOU NEED TO FOR THIS OKAY ALL RIGHT I'M GONNA STAY RIGHT BACK HERE WE'RE GONNA DO LEG EXTENSION SO I'LL ALTERNATE LEG LIFTS LIKE THIS I WANT TO REALLY SQUEEZE MY HIPS AND AGAIN RIGHT HERE I'M NOT LEANING SEE HOW I'M NOT LEANING ON THIS CHAIR I CAN TAKE THE ALT OPPOSITE ARM OUT WITH THE THUMB UP ANOTHER OPTION IS DON'T EVEN USE THAT CHAIR JUST TAKE BOTH ARMS OUT TRY TO KEEP THE HIPS STEADY YOUR THUMBS UP EXHALE INHALE DOWN TRY TO BALANCE JUST BRIEFLY AND IT'S OKAY IF YOU'VE GOT ONE HAND OR A FINGER ON THE CHAIR CONCENTRATE ON USING YOUR GLUTES AND YOUR STOMACH MUSCLES AND YOUR BALANCE MAY WANT TO STRETCH JUST A LITTLE BIT AND MOVE THE CHAIR SLIGHTLY GET THOSE LIGHTER WEIGHTS OUT NOW REMEMBER YOU CAN TURN THE CHAIR AND USE IT FOR SUPPORT IF YOU NEED TO OKAY THAT'S A CHOICE I'M GOING TO DO A LITTLE SQUAT DOWN HELLO DID YOU SEE STRAIGHT ARMS ARE YOUR ARMS STRAIGHT THIS IS GOOD TO DO SLOWLY I'M NOT SWINGING IT LIKE YOU DO SOMETIMES ON A DUMBBELL SWING THAT HAS A DIFFERENT PURPOSE THAN THIS ONE THIS I'M TRYING TO CONTROL IT WITH THE MUSCLES ON MY BACKSIDE I'M USING A CONTROLLED MOTION LIFTING UP WITH MY SHOULDERS OF COURSE MY LEGS ARE GETTING A WORKOUT AS I PUSH AWAY FROM THE FLOOR INHALE DOWN EXHALE AND LIFT YOU REALLY HAVE TO WATCH HOW MUCH WEIGHT YOU PICK UP WHEN YOU DO THAT ONE THAT IS A TRICKY ONE OKAY BACK TO THOSE LEG RAISES KIND OF LIKE SUPERMAN SO AGAIN ONE OPTION HOLD ONE HAND ON THE CHAIR DO NOT LEAN I DON'T WANT TO SEE ANYBODY LEANING TODAY OKAY THE OTHER OPTION WOULD BE TO HAVE BOTH HANDS THUMBS OUT IF YOU START TO FEEL ANY

[00:15:03]

PRESSURE IN YOUR BACK WHILE YOU'RE DOING THIS I WANT YOU TO JUST STRETCH JUST TAKE A LITTLE BREAK OKAY SO WATCH OUT FOR THAT PLEASE I SAID OPPOSITE ARM OR BOTH TRY NOT TO LET ONE HIP TWIST OUT TO THE SIDE KEEP YOUR HIPS IN A LINE HAVE ABOUT EIGHT SECONDS SO WE'LL DO ABOUT TWO MORE HERE HOLD IT OUT GOOD JOB NOW I'M GONNA STRETCH OKAY WE HAVE A LITTLE BIT OF A BREAK RIGHT HERE SO YOU CAN GET YOUR WATER I HOPE YOU'RE DOING GOOD PLEASE REMEMBER THAT YOU ARE IN CHARGE OF THAT WORKOUT AND I WANT YOU TO LET YOUR BODY BE YOUR GUIDE OKAY I'M GONNA GET SOME WATER RIGHT HERE AND I WILL TURN MY CHAIR FORWARD JUST AT FIRST BUT OF COURSE YOU CAN FIGURE OUT WHICHEVER WAY IT WORKS BEST FOR YOU THE FIRST EXERCISE WILL BE A SQUAT WITH A SHOULDER PRESS IF YOU WANT TO DO JUST THE SQUAT OR JUST THE SHOULDER PRESS THAT WOULD BE AN OPTION SO I'M GOING TO SIT DOWN HERE AND THEN I'LL PRESS UP I'LL SIT DOWN PRESS UP WHEN YOU'RE DOING THIS I WANT YOU TO THINK OF KEEPING YOUR STOMACH MUSCLE BRACED REALLY TIGHT OKAY NOW IF YOU DON'T WANT TO USE THE CHAIR GET TO THE SIDE SQUAT DOWN YOU NEED TO KEEP THAT CORE NICE AND STRONG AS YOU DO THIS WHEN YOU PRESS UP LIKE THIS THIS MOTION WORKS YOUR SHOULDERS WORKS YOUR TRICEPS TO HELP SHAPE YOUR ARMS BUT AS YOU'RE LIFTING UP YOUR CORE IS REALLY HAVING TO TIGHTEN UP THERE OKAY NOW THIS ONE WE'RE GOING TO DO A REVERSE FLY I'M GOING TO USE A LITTLE LIGHTER WEIGHT BECAUSE WE'RE GOING TO TRY TO DO THE CHAIR TODAY SOMETHING DIFFERENT YOU SIT ON THE EDGE OF YOUR CHAIR YOU'RE GOING TO LEAN FORWARD WEIGHTS ARE A LITTLE BIT LIGHTER LIFT EXHALE UP TRY TO LEAN FORWARD SO YOU'RE ALMOST ON YOUR THIGHS AND PULL THOSE WEIGHTS UP IF YOU'RE DOING THIS STANDING IT WOULD LOOK MORE LIKE THIS BUT YOU CAN CHOOSE EITHER OPTION SOMETIMES I THINK IT'S HARDER ACTUALLY IN THE CHAIR JUST BECAUSE OF THE FACT THAT YOU CAN'T ACTUALLY USE MOMENTUM AT ALL YOU'RE KIND OF RESTRICTED MORE THERE OKAY SO I'M GOING TO GO BACK TO THAT SQUAT AND SHOULDER BREASTS AND REMEMBER IF YOU WANT TO YOU CAN JUST DO THE SHOULDER PRESS RIGHT HERE IF YOUR LEGS ARE GETTING TIRED OR IF YOUR KNEES ARE SAYING HEY I'VE HAD ENOUGH ALREADY JUST SIT RIGHT DOWN AND DO YOUR SHOULDER PRESS IF YOU WANT TO DO BOTH GO AHEAD KEEP YOUR CORE TIGHT PRESS UP I ALWAYS WANT YOU TO REMEMBER THAT YOU HAVE OPTIONS AND YOU WANT TO DO WHAT YOUR BODY IS CAPABLE OF OKAY OR WHAT YOUR WHAT SUITS YOUR GOALS A LITTLE BIT BETTER MAYBE YOU JUST WANT TO WORK YOUR ARMS SO YOU CAN STAY RIGHT HERE OKAY SO IT REALLY IS UP TO YOU I TRY TO GIVE YOU A FULL BODY WORKOUT THOUGH OKAY NOW THAT REVERSE FLY ONCE AGAIN YOU CAN DO THAT SEATED IN THE CHAIR BUT WE CAN DO THAT STANDING I HAVE MY CHEST OUT WHEN I DO THIS OKAY CHEST OUT BACK FLAT PULL UP THINK OF SQUEEZING YOUR SHOULDER BLADES TOGETHER I'M GOING TO TRY TO KEEP MY HEAD IN LINE WITH MY SPINE ONCE MORE SO I'M NOT DROPPING THE HEAD DOWN LIKE THIS I WANT TO KEEP THAT HEAD IN THIS POSITION LOOKING TOWARDS THE FLOOR IF I'M STANDING A LITTLE BIT MORE LIKE THIS I KEEP MY BACK FLAT MY KNEES BENT ALMOST DONE RIGHT THERE GOOD JOB ALL RIGHT RIGHT HERE I'M GOING TO USE A LITTLE HEAVIER WEIGHT BECAUSE I'M GOING TO DO A DEAD LIFT ALL RIGHT SO DEAD LIFT GONNA BE FOR OUR BACK SIDE WE'RE GONNA KEEP OUR CHEST OUT YOU'RE GONNA BEND OVER KNEES BENT AND THEN TIGHTEN UP YOUR GLUTES TO RAISE

[00:20:02]

YOU BACK THIS IS AN EXERCISE I LIKE TO ALWAYS INCLUDE BECAUSE WE NEED TO STAY STRONG HERE WE NEED TO KNOW HOW TO ENGAGE OUR CORE TO LIFT WHEN YOU HAVE TO BEND OVER SO IF YOU'VE GOT A BEND OVER YOU CAN BEND YOUR KNEES TO KEEP YOUR BACK TIGHT AND YOU DON'T PICK UP MORE THAN WHAT YOU'RE READY TO PICK UP RIGHT INHALE DOWN EXHALE AND LIFT INHALE DOWN EXHALE LIFT GOOD JOB SO I'LL PUT MY WEIGHTS DOWN NOW WE'RE GOING TO DO AN EXERCISE IN THE CHAIR I'M GOING TO TURN IT OKAY IT'S STILL ON THE MAT THOUGH BECAUSE I DON'T WANT IT TO SLIDE I'M PUSHING IN SO I'M NOT LETTING MYSELF SINK DOWN DO NOT DO THIS I WANT YOU TO PUSH THEN I'M GOING TO LIFT ONE KNEE SLOWLY I'M GOING TO TRY NOT TO BE WAY OUT HERE OKAY YOU SEE THIS I DON'T WANT TO BE RIGHT THERE I'M GOING TO TRY TO BE CLOSER TO THE CHAIR WATCH OUT SO THAT YOU DO NOT HIT YOUR KNEE ON THE CHAIR IF YOU NEED TO TAKE A BREAK TAKE A BREAK BUT THINK ABOUT KEEPING YOUR BODY IN A NICE STRAIGHT LINE AND PUSHING IN SO THAT YOUR BACKS STAY STRAIGHT YOUR CHEST IS ACTIVE YOUR TRICEPS ARE ACTIVE RIGHT HERE THAT KEEPS YOU FROM COLLAPSING DOWN WHEN YOU'RE DOING THAT OKAY DEADLIFT ONE MORE TIME RIGHT HERE HOW YOU DOING OKAY HERE WE GO WITH THAT DEADLIFT REMEMBER THE BIGGEST PROBLEM WITH THE DEADLIFT IS PEOPLE ROUND THEIR SHOULDERS AROUND THEIR LOWER BACK SO STIFFEN UP BEND YOUR KNEES IF YOU NEED TO LOWER AND LIFT THINK ABOUT IT AS A HINGE YOUR HIPS ARE THE HINGE YOU BEND FORWARD TIGHTEN UP AND COME BACK THE HINGE IF YOU NOTICE DOES NOT GO LIKE THAT OKAY SO I'M NOT OPENING UP PAST 180 DEGREES I'M RIGHT UP TO VERTICAL THEN I'M LOWERING AGAIN EXHALE UP INHALE DOWN REALLY GOOD TO STRENGTHEN YOUR BACK YOU CAN ALWAYS STAY WITH A LIGHTER WEIGHT IF YOU HAVE ISSUES PLEASE WATCH OUT FOR THAT OKAY NOW WE HAVE OUR PLANK AND REMEMBER I AM PUSHING DOWN INTO THIS CHAIR MAKE SURE IT'S STEADY BEFORE YOU DO THIS OKAY IT NEEDS TO BE ON A MAT SO IT WILL NOT SLIDE DO NOT USE A CHAIR WITH ROLLERS THAT IS A RECIPE FOR DISASTER IF YOU WANT TO JUST STAY RIGHT HERE IN YOUR PLANK YOU CAN IF YOU REALLY WANTED TO YOU COULD ALSO COME TO THE FLOOR AND DO IT LIKE THIS SO THAT WOULD BE AN OPTION I LIKE TO SHOW YOU MORE THAN ONE WAY TO DO IT YOU'RE COMFORTABLE STAYING RIGHT HERE YOU CAN STILL REALLY FEEL THIS ESPECIALLY IF YOU PAUSE JUST BRIEFLY WITH YOUR KNEE AND REMEMBER TO KEEP YOUR BACK FLAT OKAY NOW WE ARE GOING TO SIT BACK ACTUALLY MAYBE YOU CAN SEE THIS BETTER THIS WAY I'LL DO IT LIKE THIS OKAY SO I'M SITTING IN THE CHAIR AT THE FRONT OF THE CHAIR HANDS UP ON MY CHEST I'M GOING TO LEAN BACK AND PULL FORWARD NOW IF YOU FEEL LIKE YOU'RE TOO FAR FORWARD AND IT'S REALLY A LITTLE BIT OF STRAIN ON YOUR BACK THEN YOU CAN FEEL FREE TO SCOOT A LITTLE FURTHER BACK MAKE SURE YOU'RE KEEPING YOUR STOMACH TIGHT I WANT TO BE A LITTLE BIT FURTHER FORWARD I'M GOING TO LEAN NOTICE I'M NOT ROUNDING I'M KEEPING MY BACK NICE AND FLAT YOU'RE GOING TO GO INHALE BACK AND THEN WE'RE GOING TO EXHALE FORWARD INHALE BACK EXHALE FORWARD MAYBE KEEP IT REALLY STRONG RIGHT THERE AND THEN RIGHT HERE I WANT TO DO A TRICEP KICKBACK FROM THE CHAIR SO YOU HAVE YOUR WEIGHT HERE AND WE'RE GOING TO PRESS BACK AND UP KEEP YOUR CHEST OUT AND LEAN FORWARD EXHALE BACK TRY TO HOLD THE WEIGHTS UP BRIEFLY IF YOU PREFER TO DO THIS STANDING YOU CAN DO IT RIGHT THERE SO I WANT YOU TO CHOOSE IT'S TOTALLY UP TO YOU WHEN YOU DO STAND IT GIVES YOU A CHANCE TO WORK YOUR LOWER BACK AGAIN A LITTLE BIT WHICH IS NICE EXHALE AND THEN INHALE HEY WE'RE ALMOST DONE HERE SO HANG ON

[00:25:02]

WE'RE JUST GOING TO REPEAT THESE LAST TWO EXERCISES AND YOU'RE FINISHED DO A LITTLE STRETCH OKAY I'M GOING TO SET THOSE DOWN I'M GONNA SIT BACK IN THE CHAIR I REALLY LIKE THIS LITTLE VARIATION I'M GOING TO I THINK I'LL TURN THIS WAY JUST SO YOU CAN SEE THIS BETTER OKAY NOW WHEN I LEAN BACK I'M GOING TO LEAN BACK AND TOUCH ONE SHOULDER OKAY KEEP THAT STOMACH TIGHT LEAN BACK WITH A LITTLE TWIST NOW IF YOU'RE NOT COMFORTABLE WITH THAT LITTLE TWIST THEN YOU STAY WITH THAT FIRST OPTION WHERE WE JUST LEAN STRAIGHT BACK OKAY SO I WANT YOU TO FEEL COMFORTABLE TO CHOOSE EITHER THE STRAIGHT BACK LIKE WE DID THE FIRST TIME OR YOU CAN DO THAT LITTLE TWIST VARIATION AND WHEN YOU DO THAT TWIST FEEL IT RIGHT THERE HOLD JUST FOR A SECOND WHERE YOU'RE FEELING THAT RESISTANCE THAT'S THE WAY JUST A FEW MORE SO YOU CAN ACTUALLY WORK YOUR ABS WITHOUT HAVING TO GET DOWN ON THE FLOOR GOOD WORK NOW WE DO OUR TRICEPS HERE WE GO PICKING UP MY WEIGHT I'M GONNA LEAN FORWARD AND THEN I WANT MY ARMS TO COMPLETELY STRAIGHTEN JUST ABOUT ALMOST FULLY STRAIGHT HOLD IT BACK RIGHT THERE BRING IT IN WITH CONTROL EXHALE IN HALF HELPS TO TONE UP THE BACK SIDE OF YOUR ARMS IF YOU WANT TO FEEL FREE TO STAND CAN ALSO BE DONE ONE FOOT IN FRONT OF THE OTHER I CAN LEAN OVER A LITTLE FURTHER WHENEVER YOU ARE LEANING OVER THOUGH I WANT TO MAKE SURE YOU HAVE YOUR BACK FLAT OKAY KEEP THAT BACK FLAT FOR ME THAT'S THE WAY TO DO IT EXHALE INHALE PRESS BACK BRING IT IN SLOWLY JUST MAYBE ONE MORE RIGHT HERE LET'S GET THAT FINAL ONE MAKE IT COUNT HOLD IT UP AND THEN IN I HOPE YOU FELT THAT WE'RE GOING TO DO A LITTLE STRETCH AND YOU CAN FINISH YOU DON'T EVEN HAVE TO GO TO THE FLOOR FOR YOUR STRETCH SO WHAT I'LL DO IS I'LL BRING ONE ARM UP AND I'M GOING TO STRETCH THE TRICEPS FIRST OF ALL BECAUSE THAT'S WHAT'S PROBABLY TIGHT RIGHT NOW CAN YOU FEEL THAT SO YOU JUST SIT UP NICE AND TALL AND YOU BREATHE AND WE'LL SWITCH SIDES RIGHT HERE FEEL THAT STRETCH AT THE BACK OF YOUR ARM IT FEELS REALLY GOOD WHEN YOU ARE CONSISTENT WITH YOUR WORKOUTS AND YOU NOTICE THAT YOU DON'T GET WINDED AS FAST OR MAYBE THAT YOU NOTICE THAT YOU ARE ABLE TO PICK UP MORE THINGS LIKE YOU WANT TO WITHOUT ANY PAINS HOPEFULLY THAT'S WHAT YOU'RE NOTICING IF YOU'RE CONSISTENT RIGHT HERE I PUT ONE ARM DOWN ON MY THIGH REACHING OVER FEELING THAT STRETCH AND IT GETS THE OTHER SIDE HOPE YOU'RE HAVING A GREAT MORNING SO FAR GETTING CLOSER TO THANKSGIVING SO HOPEFULLY YOU'RE GOING TO FIGURE OUT WAYS TO ENJOY YOUR THANKSGIVING AND STILL STAY SAFE OKAY RIGHT HERE LET'S DO A LITTLE HIP STRETCH SO I'M GOING TO TAKE ONE LEG CROSS IT OVER YOU MAY NEED TO LOWER THAT BOTTOM LEG AND THEN I'M GOING TO LEAN FORWARD WHEN I DO THIS I WANT TO KEEP MY BACK AS FLAT AS POSSIBLE TO GET THE MOST OUT OF THE STRETCH IF YOU ROUND YOUR BACK AS YOU'RE DOING THIS IT WON'T BE AS MUCH OF A STRETCH RIGHT HERE SO WE'RE GOING TO TRY TO KEEP THAT BACK FLAT AND LEAN ARE YOU HOLDING YOUR BREATH MAKE SURE YOU'RE STILL BREATHING RIGHT THERE FEEL THAT STRETCH AND THEN I'LL SWITCH SIDES SO I HAVE THIS LEG UP I'M GOING TO SWITCH TO THE OTHER LEG ON TOP AND THEN I'LL LEAN FORWARD FEELING THAT STRETCH IN THE SIDE OF MY HIP MAYBE YOU CAN COME DOWN A LITTLE LOWER GOOD JOB ALL RIGHT LET'S DO A LITTLE HIP FLEXOR STEP STRETCH WE'RE GOING TO DO THIS ONE STANDING BUT WE CAN USE THE CHAIR TO HOLD ON TO SO I'M GOING TO PUT THIS LEG BACK THIS ARM IS GOING TO BE THE ONE THAT GOES UP OKAY SO THE LEG IS STRAIGHT TAKE MY ARM UP AND AS I LIFT IT CREATES MORE OF A STRETCH RIGHT HERE I CAN TAKE IT OVER TO THE SIDE WHENEVER YOU DO MARCHING OR LIFTING YOUR KNEES UP THIS CAN GET TIGHT IT ALSO GETS TIGHT JUST BY SITTING FOR A LONG TIME WE'RE CERTAINLY NOT DOING THAT RIGHT I'M GOING TO SWITCH IT OVER HERE IT'S

[00:30:01]

NICE TO HAVE THE CHAIR I'M GOING TO PUT ONE WITH THE OTHER LEG BACK KEEP YOUR STOMACH MUSCLES NICE AND TIGHT RAISE UP YOUR ARM TAKE A NICE SLOW BREATH IN AND OUT WHENEVER YOU'RE DOING THE HIP FLEXOR STRETCH YOU ALWAYS USE THE ARM UP THAT HAS THE LEG BACK AND THAT LEG BACK YOU WANT TO MAKE SURE IS STRAIGHT OKAY SHOULD BE STRAIGHT LEG YOU CAN BEND THE FRONT KNEE MORE TO GET A LITTLE BIT MORE STRETCH THERE OKAY WE'RE GOING TO DO A LITTLE BIT OF INNER THIGH STRETCH RIGHT HERE STANDING IT'S ALMOST ALMOST LIKE THE HAPPY BABY EXCEPT FOR YOUR YOU'RE COMING DOWN ON THE FLOOR LIKE THIS IN A SQUAT SO WE STRETCH LIKE THAT THAT MIGHT BE A LITTLE BIT DIFFICULT SO MAYBE IT'S A LITTLE BIT BETTER TO JUST GO A LITTLE BIT WIDE WE'RE JUST GOING TO GO HERE AND THEN I'LL TURN REACH DOWN TOWARDS ONE SIDE AND THEN I'LL LIFT UP SLOWLY TAKE YOU TO THE OTHER SIDE NOW IF YOU FEEL MORE COMFORTABLE DOING THAT IN THE CHAIR IT CAN ALSO BE DONE IN A CHAIR OKAY LET'S DO THAT ONE MORE TIME AND HOPEFULLY HOPEFULLY EVERYBODY'S FEELING GOOD THERE AND WE'RE ABLE TO ADJUST I JUST WANT TO SHOW YOU THAT YOU CAN DO A LOT OF MOVES WITH A CHAIR SO HAVING A CHAIR RIGHT BESIDE YOU IS ACTUALLY REALLY HANDY IN A LOT OF DIFFERENT WAYS TAKE IT BACK UP ONE MORE TIME BIG BREATH IN AND EXHALE HOW ABOUT STRETCH ONE ARM ACROSS STRETCH THE OTHER ARM ACROSS OKAY I'M GONNA DO A LITTLE HEAD CIRCLE ONE DIRECTION I'M SITTING UP NICE AND TALL TRY TO MAKE IT A HABIT WHEN YOU'RE SITTING TO NOTICE HOW YOU'RE SITTING ARE YOU SITTING WITH YOUR ARMS ROUNDED FORWARD LIKE THIS ARE YOU SITTING UP NICE AND TALL WITH YOUR SHOULDERS BACK WE WANT TO WATCH THAT POSTURE WHILE YOU'RE SITTING AS WELL WHILE YOU'RE STANDING SO THANK YOU SO MUCH FOR COMING TODAY PLEASE LOOK AT ALL THE OTHER OPTIONS THAT WE HAVE FOR YOU AND HAVE A WONDERFUL AFTERNOON THANK YOU

* This transcript was compiled from uncorrected Closed Captioning.