- 2 days ago
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Short filmTranscript
00:00So now we're going to do some celebrity inspired fitness moves.
00:03You work out with Julia Roberts.
00:05I train Julia at home.
00:06Oh, that's like no big deal.
00:08The nicest lady ever.
00:09Well, that's amazing.
00:11We love her.
00:11And she's been wearing some amazing pants, pantsuit type jumpsuit things on the red carpet.
00:17So how do you get like long lean legs?
00:19So look, at the end of the day, we're going to go back to basics here.
00:22But we can throw some spins on them, right?
00:24And the reason is because the basics are generally the most effective.
00:27So when we think legs, without reinventing the wheel, we should think things like lunges.
00:33And you can do them anywhere with any piece of equipment, right?
00:37So, oh, oh, she just puts her on the leg.
00:39So, okay, great.
00:40So you've got a stationary lunge, right?
00:42So we get a bunch of different variations, right?
00:44So we have our stationary lunge, feet are still hip-width apart, keeping head, shoulders, hip, knee in alignment straight down.
00:51So it's not a forward movement like this, right?
00:54So it's just literally right down to the ground, back up.
00:58And then you've got forward lunges.
01:01So, yes, you're stepping forward, but still dropping down.
01:04And the reason this might be a little more effective for the booty, and we're going to get to J-Lo in a couple of minutes,
01:08is simply because you're having to press back.
01:11So it's less quad dominant, more booty dominant.
01:14And another good version is the backward lunge, right?
01:17So feet are together, and this time we're stepping backwards and dropping down and back up.
01:22And again, this one is going to be a little more glute-focused as well because we're pressing off that stationary leg to stand back up.
01:30Last variation I want to give you on this one is also, it's legs and also booty, so I don't mean to jump ahead.
01:35But we're working multiple muscle groups at the same time, which is going to be the most efficient.
01:39And by the way, throw some weights in the mix.
01:41So whether you want to do arms at the same time, we don't have dumbbells right now,
01:44but you can do biceps and side lunges, shoulder presses and stationary lunges,
01:49or just weight the hell out of it, and that will really help you get banged booty and banged legs.
01:54Put some weight there.
01:55Take a couple of 15s in your hands.
01:57So we're going to do side lunges.
01:59Feet are hip-width apart.
01:59We step out to the side, step, and drop back and down.
02:05Back, down, up.
02:07And you can switch sides or go the same direction.
02:09It doesn't matter.
02:10It's going to be harder if you stay on the same leg because you're not busting in between.
02:14So again, how many lunge to create?
02:17We did four lunge variations.
02:18One more.
02:19We have time for one more.
02:20Crossovers.
02:22Or curtsies, however you want to.
02:23Curtsy generally would be backward across, down, which is also,
02:29or just doing all booty, but it's booty dominant, forgive me, and quads.
02:33Or crossovers, which is forward and across, right?
02:37So curtsy back and across, and then cross over, forward and across, back knee down.
02:44And don't lean.
02:45Remember, don't lean forward.
02:47Don't collapse your core.
02:48Keep your bum tucked underneath you.
02:50Bum.
02:50I have kids.
02:51Can you tell?
02:52Keep your bummy tucked.
02:53So booty tucked, tailbone under you, belly button pulled in.
02:57And remember, with a lunge, drop down.
03:00Don't fall forward.
03:02So those are lunges and four legs.
03:04And, of course, we've got the J-Lo booty.
03:07So we're going to jump right.
03:08We should naturally transition to our booty.
03:11And again, we do proportional squats.
03:13And I love a weighted squat.
03:14So I don't need you to reinvent the wheel here.
03:18In fact, I prefer something real simple, like a goblet hold with a weight, because it's
03:22front-loading you.
03:23So a lot of times, we talk about how low should you drop in your squat.
03:28So do me a favor, actually.
03:29Can you turn to the side?
03:30So now, the wider you go, the easier it's going to be for you to drop lower.
03:36But at the end of the day, in a perfect world, we should really have our feet no wider than
03:40shoulder width, okay?
03:41And you can angle the toes out just a little bit for that cheat if you have limited flexibility
03:46in your hips and your Achilles.
03:48And here's how we're going to know how deep you should go.
03:52So we drop down, drop down, drop down, back and squat, back and squat, keep going, keep
03:56going.
03:56Okay, there it is.
03:57So the minute you see the booty tuck under and you start to lose your balance, that's
04:00called a butt wink.
04:02We don't want that.
04:03So that's how we know where her bottom point or midpoint, you may be like that, should be.
04:10But if we have weight here, not only are you able to, of course, weight the movement,
04:16create greater resistance, and get better results, but it helps counterbalance you.
04:20So if you have limited flexibility, because when you get to here, and you start to feel
04:24like, oh my god, I'm going to fall backwards, it's because your flexibility is poor in your
04:28Achilles and your calves, and when you get that little butt wink underneath, you got tight
04:33hips.
04:33And that's okay, it happens to the best of us, we sit a lot during the day, but a weight
04:38allows you to sink deeper right because you're front loaded, so you're not going to fall back
04:43and lose your balance.
04:44So you want to hold like a nice heavy weight there, and do deep squats, the minute you feel
04:49your booty curl under, don't go any lower than that, just stop before that happens.
04:53And then you want to make it harder to do jump squats, right?
04:56Without, wait, unless you're an advanced athlete, don't jump with weight.
05:00So down and up, real simple.
05:03Yeah, but it adds resistance because you're having to defy gravity, right?
05:07So you want a more advanced variation?
05:09Jump squats, plyo, gets the heart rate up too, burns fat.
05:12You're done now, aren't you?
05:14She just stopped all, homegirl just stopped all on her own.
05:18Sorry!
05:20She's like, finito.
05:21So wait until you, you're good.
05:23Don't worry, don't worry about it.
05:24It's okay.
05:25She's so much nicer than I'm the biggest loser.
05:32That was such a mistake.
05:34Now I feel like I've been challenged.
05:36I know.
05:37I'm like, oh!
05:37Someone's like expecting you to be like, I did not say stop.
05:39I did it, but then I thought we were moving on, but now I'm like, I'll push you.
05:44What's our next move?
05:45What are we on?
05:46Abs?
05:47We can do arms.
05:48We'll do Jennifer Aniston.
05:49We'll do Jennifer Aniston, and then we'll transition into abs because one whip is going to lend itself to the next.
05:54So I'm really big on working big muscle groups instead of little muscle groups because they burn more calories, right?
06:02So a big muscle group, chest, back, legs, little, biceps, triceps.
06:06Now, sure, if you're very petite and you have all the time in the world, you can get out there and you can like bang out your biceps.
06:13But if you don't have a ton of time, it's not functional and it's not super effective because we can work multiple muscle groups, big ones and small ones, at the same time, burn more calories, and save time because we're multitasking to a certain extent.
06:28So I love good old-fashioned push-up.
06:31Whether or not you're doing it the right way is going to be debatable.
06:34And now you are going to show me your push-up, and I'm about to find out.
06:39So push-up works chest, shoulders, triceps, and it also works core, right?
06:44So let's see how my girl does this.
06:46If she's right or she's wrong.
06:47And then I'm going to fix it.
06:49Okay.
06:51Okay.
06:52So let's start with this.
06:56By the way, is this, are you peeling?
06:58Yes.
06:58It looks like a sunburn.
07:00I hate feeling it.
07:00Did you get a sunburn?
07:02And it's in Florida.
07:03And one part of sunblock, you know there's this amazing thing, it's been around for years and years now.
07:10It's called sunscreen.
07:12They even have organic cleansers made out of zinc.
07:14It's stuttering.
07:15Zinc.
07:18Yes, darling.
07:19Even my eight-year-old.
07:21I did wear sunscreen.
07:23I hate you, Zinc.
07:24You are allergic to zinc, but the millennial over here, sorry.
07:29Okay.
07:30Did you want to hear your knees?
07:32I was listening.
07:33I was so excited.
07:34Oh, my God.
07:35All right.
07:35So the proper push-up.
07:37Go ahead.
07:38Take a second.
07:38I'm just so pissed at you.
07:40So the first thing we need to think about is where are our hands?
07:45If they're in front of us, here's where we're in front of you, okay?
07:48Or if they're behind you, that's no good.
07:50So they should be armpit level with regard to up or down.
07:54Now, how wide you go doesn't actually matter provided the thumb lines up with the armpit.
08:00Okay?
08:01The wider you go, it's going to be a bit more chest.
08:03The more narrow you go, it's going to be more triceps and actually lats.
08:08So we're going to keep shoulder width apart here.
08:12And the thumb should be at the armpits.
08:13Because that's really going to hammer away at the shoulders and the triceps.
08:16And we are talking about arms.
08:17So the other issue with a push-up is that we think it's a down motion.
08:22Like a lunge or like a squat.
08:25But it actually isn't.
08:26This is a forward motion.
08:29And when you drop into your push-up in order for it to be safe and effective,
08:34you want to make sure that your arms are stacked.
08:36So your elbows should always be over your wrists.
08:39Not flared out to the side.
08:41Not behind you.
08:42Not out in front of you like this.
08:43So it should be a perfect 90-degree angle.
08:46Right?
08:47Which means, okay, so we're going to get in our position here.
08:50So we'll get into our little plank position.
08:52So thumbs are lined up with the armpits.
08:55Right?
08:56Feet can be hip-width apart.
08:58The more narrow your feet are, the more balance you will have to create with your core.
09:03Right?
09:03A wider base, you're better stabilized.
09:06But me and my girls here, we're going to put our feet together.
09:08Okay.
09:09Tuck your bum.
09:10Now, engage your core by pulling the tailbone down and under.
09:15Right?
09:15Tuck your tailbone.
09:16Belly button into the spine.
09:18Now from here, we shift forward just a little.
09:21And then lower so the elbow is over the wrist.
09:24But don't drop here.
09:25See how bad that is for your shoulder?
09:27And then your butt goes up.
09:28So think parallel.
09:30And then up.
09:32So down.
09:34Up.
09:35Forward and drop.
09:37Up and back.
09:38Just like that.
09:40Okay.
09:40Now keep this up a little bit more.
09:42And drop a little bit lower.
09:44Lower.
09:44Lower.
09:45See how these elbows are all the way back here?
09:47I want them.
09:47And that's the forward part of your movement.
09:49Let's do one that doesn't suck.
09:54Or not.
09:55Can I get the pregnant lady in here?
09:56I totally screwed this up.
10:00Okay.
10:00Just.
10:00No.
10:01I can't.
10:01I'm not.
10:02We're done here.
10:03So.
10:05But what happens if you really can't, like.
10:08If it's really hard to do a push-up.
10:10So.
10:10I have a big chest.
10:12So it's hard for me.
10:13No bullshit.
10:14Yeah.
10:14No.
10:14If you have no upper body size.
10:16You're starting from scratch.
10:17No.
10:17If you have no.
10:18Okay.
10:18If you are starting an elevated platform.
10:21Because what it'll do.
10:22Right.
10:22The higher the platform.
10:24You're decreasing the amount of resistance.
10:27Because gravity.
10:28Bottom line.
10:29So.
10:29A table.
10:30Right.
10:31And then we go from a table to let's say the back of the couch.
10:33Or sorry.
10:34The back of the couch would be the easiest.
10:36Coffee table.
10:37And we work our way down to the ground.
10:38And you can even be on like a little Reebok step.
10:40I want it to be one.
10:41So think forward.
10:43Shift forward.
10:44Now drop.
10:45Drop.
10:45Keep this up.
10:47See how you're.
10:47It's your core.
10:49Which luckily we're moving on to core.
10:52But that's where you're.
10:52That's where you're.
10:53You're dying.
10:54So.
10:54You're here.
10:55Right.
10:55You're shifting.
10:56And then you're collapsing your core.
10:58And you're here.
10:59When you want to be.
11:00So I don't work my core.
11:02Core is weak.
11:03And that's your problem.
11:05Which is a great thing about a push up is.
11:06It also requires core strength.
11:08Start on an elevated platform.
11:09And the reason we're not dropping to your knees.
11:12Is so we're engaging our core.
11:14Because the minute you drop to your knees.
11:16You're doing in my business.
11:18It's called shortening the lever.
11:19Right.
11:20So.
11:21The lever is.
11:22Your entire body in this case.
11:24And the longer the lever.
11:25The more resistance we're creating.
11:27So we're going to move on to abs.
11:28Talking about Halle Berry this time.
11:30Dead sexy.
11:31And we're going to use plank moves.
11:34Now.
11:34If you go to your knees.
11:35You shorten the lever.
11:37And the resistance is significantly lessened.
11:41So I would rather you keep your core engaged.
11:43On an elevated platform.
11:45And work your way down.
11:46Now.
11:47Moving on to planks.
11:49Arguably.
11:50One of the best overall movements.
11:52For core strength.
11:53And definition.
11:54Still.
11:55If you have fat on top of the muscles.
11:57You will need to burn it off.
11:58With probably high intensity interval training.
12:00Something a little more.
12:03Aggressive.
12:05I think it was jump squats.
12:07You stopped.
12:07But that's okay.
12:10It's okay.
12:10So.
12:11It's a great way to recover from a move like that.
12:13Would be in a plank.
12:14So the heart rate could come down.
12:16But you just stopped.
12:17And stood there all along.
12:18But that's okay.
12:19So.
12:20Whenever you'd like to join me.
12:21So.
12:22We're going to come into our plank here.
12:24So the feet are going to be hip width apart.
12:27Hands.
12:27Directly underneath the shoulders.
12:29Right.
12:29Lining up the shoulders.
12:30Elbows and wrists.
12:31And a plank.
12:32You squeeze your bum.
12:33And I want you to think about.
12:35Your booty eating your pants.
12:36Gross.
12:37I know.
12:38But like.
12:38Think about it.
12:39Like.
12:40I got it.
12:41Yeah.
12:42Like.
12:42Squeeze your booty.
12:43Tuck it.
12:44Tailbone up and in.
12:45And keep the spine straight.
12:46Now from here you can do all kinds of stuff.
12:48Like.
12:48Bust into your side plank.
12:50Right to where the complex.
12:52Slag your feet girl.
12:54Slag your feet.
12:55That's actually not bad.
12:56I thought for sure your form would suck.
12:57But it doesn't.
12:58And you're lifting your feet.
12:58I did your videos.
13:00Oh.
13:00Oh.
13:02Did.
13:03Being the operative word.
13:04Did.
13:04Which is why I'm having.
13:06Yeah.
13:06Go back in your.
13:07Plank please.
13:08Stay in your plank.
13:09Excellent.
13:10Now let's create unstable plank.
13:11We want more of a challenge.
13:12So let's raise one leg up two inches.
13:15Good.
13:15So this is still tucked right?
13:17Core engaged.
13:17Let's try burdock.
13:18See if you can take this arm out.
13:22Oh.
13:23I almost liked you again.
13:25I almost liked you again.
13:26There's a split segment.
13:28I almost liked you.
13:30Wait.
13:30And then it went away.
13:32Yeah.
13:33That's an excellent.
13:34I mean we're not quite there yet.
13:36So I would have you work table.
13:37Right.
13:38So I would have you literally work uneven table to build up to it or single arms or single
13:44leg raises and the reason that we're raising or creating instability in the position is
13:51because quite simply it's that much more challenging and it helps us create that core stuff.
13:55So you didn't do too bad.
13:58I gave you harder moves.
13:59I'm going so you told me to stop.
14:00I just don't.
14:01I mean I just don't know that.
14:03I don't know that we'd get through it until my pregnant friend over here is no longer
14:08pregnant.
14:09We're going to have to just stay a bare minute.
14:12I guess.
14:13Thank you so much.
14:14That's what happens when you say I thought you'd be nice.
14:16You fool.
14:17I said I thought I was meaner.
14:19What's worse?
14:21Yeah same thing!
14:22Same thing!
14:24Oh.
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