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17:51You're doing great.
18:21Good.
18:51Beautiful.
20:51You're doing great.
21:21All right.
22:21All right.
23:21Once we're down there.
23:51straight ahead.
24:21We're doing a little bit more.
24:51You're doing a little bit.
25:21three, three, three, two, one, three, one, you're doing a little bit.
25:51that left left elbow bring it to your right knee and then open up like that
25:57what are you trying to accomplish use that as your motivation to keep you
26:02going to push just a little bit harder because right when you think you don't
26:06have enough I promise you've got so much more to give stay focused on your goal
26:11all right we're going into side lunges three two one so we're gonna go to the
26:17right we step out drop our hips down come right back together down to the left
26:23it's like you're trying to sit in a chair behind you fight to keep that chest up
26:29beautiful let's keep that going good Tim let's have you turn to the side so we can
26:36get a side view so as you notice Tim steps out to a bridge like we did before and
26:43then we just squat on down right back up nice in through your nose out through
26:50your mouth good what you can do is hold on to this chair right here to help give
26:56you a little bit more support yeah so face the chair it's not gonna let you pull
27:01it out but face the chair turn sideways there you go out to the side go as far
27:08as you feel comfortable good beautiful beautiful into your nose out through your
27:15mouth ten more seconds ten more seconds and we got to repeat it again we're flying
27:23through time this is like the halfway point four three two back down on the
27:29floor for me reach reach stand up back down reach reach stand up back down this
27:39is a challenging move make sure you're nice and wide pulling those arms up into a
27:45wide position beautiful beautiful you're gonna feel a lot of pressure a lot of
27:53pulling on those lats that's okay that's why you need to breathe out lift up your
27:59rib cage so your abs get engaged make sure you're getting into that Y position if
28:04you can get into a T that's fine if you can get into an I that's fine
28:09beautiful ten more seconds I want a little longer you'll be alright it's worth it
28:15four three two back into that squat position right elbow left knee twist drive
28:23that arm into your leg repeat I'm sweating doing great doing great
28:31literally try to get your elbow to touch your knee and then use that other arm to
28:37push your torso away reach stretch it out switching to the other side four three two let's go get to the
28:48the other side of the other side for me touching that left elbow to your right knee
28:53open make sure you're in a slightly squatted position I don't want you to give
28:59those legs a break yet don't give those legs a break yet it's worth it it's worth it
29:05beautiful beautiful looking good Tim all right all right we got our side lunges
29:13side lunge coming in four three two let's go out to the right sit it down get nice and deep notice
29:21I'm trying to get my elbow to touch my knee that's a good goal to try to get to
29:25touching that elbow down to the knee perfect
29:29come on all right now good always trusting those heels always trusting those heels sink your hips back
29:39as you're going down reset when you come up to the top pull the rib cage up think about your
29:46breathing yes four three two back to cardio we're going to do a boxer bounce now bouncing off both feet
29:55at the same time great opportunity give those body a rest I like to shake it out a little bit
30:03so we just spent a good amount of time working on a lot of pull muscles on a lot of pull muscles so
30:11we're going to work in just a little bit of push just a little bit of push okay pushing is important
30:17so for this next round we're still doing squats we're still doing squats I like squats and lunges but
30:27we're going to do a little bit of push-ups and we're going to mix that in there all right how's
30:31everybody feeling feeling good you're going to come back up here and join me go back up
30:36here and join me my guys over here they look like they're still in it all right so let's go ahead
30:41get back down into our squat hold position nice and wide roll the shoulders back and lift the rib cage
30:48up down put those palms or fingertips down onto the floor good I'm going to hang out here just for a little bit
30:55just a little bit in through your nose out through your mouth I can hear the festival starting to
31:01build up people starting to come in this is starting to get exciting let's clear our mind let's make it
31:08through this workout strong so what I want you to do without standing up fingertips behind your ears
31:15elbows back and let's go up and down up and down nice and deep fight to keep those elbows back
31:22yes come on I see the legs shaking legs are shaking breathe in through your nose out through your mouth
31:33get down as deep as you can deep as you can we're almost done we're almost done keep it going keep it
31:40going get deeper get deeper beautiful make sure you're not pulling on the back of your neck that's
31:47why I want your fingertips behind your ears because if they're behind your ears you're not pulling your
31:52neck forward remember I want that posture nice and tall nice and tall all right we're going to get
31:58into our push-ups starting in four three two so what I'd like you to do is do those push-ups on the
32:04chair okay so we'll take that push that chair you can do it on the side of the chair like this or you
32:10can do it in front of your chair all right now a couple options you can do your push-ups where
32:16your knees are slightly bent yes there we go then go down and then back up or we can go with our legs
32:21straight time is started let's go get that push-up in beautiful remember remember you go at your own
32:31pace so you can come up to the push-up hang out here for one one thousand two one thousand three one
32:36thousand going back down back up one one thousand two one thousand three one thousand good I know
32:42stand up take a break that's okay get back into it get back into it 15 more seconds 15 more seconds
32:51beautiful we're going to get back into our lunges we're going to get back into our lunges starting in
33:00four three two let's get back onto our feet this time we're going to focus on one leg so I want you
33:06to step out with your left foot keep it there shoulders back drop that back knee down and up
33:13down and up now if you can lock that front leg out as you come up down and lock that leg out at the top
33:23that little squeeze makes all the difference get down deep if you can you can put that knee on the
33:31floor I like to touch my knees to the floor that lets me know I'm getting to the same place each
33:36time yes I love it that's what we know we're working we got those legs shaking I see you ladies come on
33:42keep it up with me keep it up with me in through your nose out through your mouth we're gonna move on
33:48to dips we're gonna be moving on to dips in four three two make your way to a chair we're gonna have
33:55our palms on the chair our feet are out we're on our heels and we're gonna lower our body lower than
34:01the seat you can have your legs straight or you can have your legs bent if your legs are straight
34:06it's gonna make it a little more challenging your legs are bent it's gonna make it a little easier
34:11because you can push through your legs to help you out I love this exercise because it does work your
34:17arms but it's also working your chest great chest exercises right here we got a sweat going on we are
34:25almost home we are so close to it stay with me stay with me four three two let's get back onto our feet
34:35this time right foot out drop that back knee down bring it right back up squeeze lock the leg out go down
34:43lock the leg out beautiful down and up perfect perfect keep it going keep it going
34:52in through your nose out through your mouth now we just got to get through this we just got to get
34:59through this one more time one more time so let's get ready back on your feet get into our squat roll the
35:09shoulders back lift your rib cage up put those fingertips or palms down onto the floor hang out
35:16here for a couple seconds can you lift that chest up can you squeeze your shoulder blades
35:23beautiful let's take our fingertips and put it behind our ears and let's squat up and down beautiful nice
35:31nice and deep the more you lift that rib cage up the more of your upper body is being engaged in this
35:38we want to get a full body workout we want to burn some extra calories we want to get strong this is
35:45helping our posture posture is so important beautiful in through your nose out through your mouth
35:55we're going to be going into our lunges going into our lunges again left foot forward four three
36:03two step out drop that back knee down and up i wanted to get those lunges out of the way
36:10good lock that leg out at the top come on
36:15you're almost home we got a few minutes left a few minutes left
36:19focus on your breathing get down nice and deep the most important part is that squeezing of the quad
36:28lock that leg out at the top that back leg out as well beautiful all right push-ups in four three
36:36two let's get it nice strong push-ups drop that chest down good now you got a couple other options if
36:45you want to make it a little more challenging you can bring your elbows in tight that's going to work
36:50our triceps a little bit more we can open our arms up more if we do that that's going to work more of
36:56our chest we can bring our hands closer together that's going to work more parts of our inner part of
37:02our chest beautiful come on come on come on ten more seconds i see some people hopping over there nine
37:08eight seven six five four one more three two good back on your feet lunges right foot out get it nice
37:19and wide drop that back knee down and bring it up down and up yes yes yes shout out to the dj
37:30shout out to the workers over here that make this happen want to talk about body be fit that's a gym
37:39that i own if you want to check us out you can go to bodybefit.com you can find us on instagram
37:44on bodybefitnola and that's body the letter b fit also if you're looking for some good apparel come
37:52check out my girl nicolette at lululemon just to let y'all know all right let's go ahead let's get
37:58those dips in let's get those dips in we're not done yet got two more exercises to go people that
38:03know me i start i finish one way and one way only all right let's go dips get down there get down there
38:10you made it you made it this far finish strong finish strong with me yes yes you can have those
38:16knees bent or you can have them straight straight legs makes it a little more challenging bending the
38:21knees makes it a little easier but it's still good work it's still good work
38:25all right all right all right all right i'm gonna go ahead i'm gonna do it i said i wasn't gonna do
38:35it but we're gonna do a plank on the floor i gotta get a plank on the floor you can do it on the chair
38:40if you want to but i want a plank on the floor let's go ahead get it down this is how we finish off
38:46this is our cool down same thing posture we want a nice flat back make sure you're not tucking your
38:54tail lift those hips up slightly i want you to be strong through your upper body strong through your
39:00chest push now your gaze can you get your gaze in between your pointer and your thumb i want your
39:08face to be in between your pointer and your thumb you don't want to have your body too far back
39:14too far forward she's always gone come on i got about 30 more seconds 30 more seconds here i know
39:22i know my watch the way it's set up it just kind of does it does what it wants to do but we're almost
39:30there i'd like to thank epsons for letting us come out uh this is definitely a rewarding experience
39:37again bodybefitnola.com same thing on instagram and facebook thank you guys hop up on your feet thank
39:47you for everybody that was doing a workout with us we're so happy to be here
40:00we're so happy to be here
40:17ain't no party like an essence fest party the cultural reset you've been waiting for is back
40:22online and live in new orleans july 1st through july 3rd the essence festival of culture presented by coca
40:28coca
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