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00:00three two start with your left foot step out we've got a bridge once we have a bridge drop
00:18that back knee down bring it back up step back in place all at the leg out bridge back knee down
00:26bring it up step back in place let's go alternate it out down up step back in place good good when
00:37you're putting your foot down I want you to start with your heel and then I want you to keep the
00:43weight out of your big toe you can put it into your pinky toe push strong off your heel your back foot
00:49I want all five toes down all five toes down in through your nose out through your mouth step it
00:58on back good once you get it down we can get rid of the pause so let's get rid of the pause for 20
01:04seconds step in out make sure you're not shifting your body forward you're dropping your body straight
01:11down pushing off your heels are you breathing in through your nose out through your mouth you're
01:19doing great you're doing great come on let's keep it up keep it up four three two one good all right
01:30let's go ahead I want to do that one more time we're gonna go through that one more time we're gonna do it
01:35a little shorter all right so let's get down to our squat hold are you ready you ready let's get down
01:40there you should be a lot looser now come on with me good try to get those fingers push those knees
01:46out with your elbows get that back nice and flat nice and flat good wiggle those toes for me wiggle
01:54those toes all right let's start our squats four three two let's go up and down you can throw those
02:02hands out there if you want to I want you to get deep deep deep deep in it yes yes keep it up guys keep
02:09it up breathe how deep can you get push those knees out if you have a nice wide base you'll have plenty
02:18of space to get down deeper beautiful beautiful I'ma come on we're gonna get back to those arms in a
02:25second ten seconds come on nice and deep let's get three more in two one let's go all right let's get
02:35those arms in and out in and out yeah I see you brother let's go get those arms far back as possible
02:44that's where the work happens when I pull those arms back I'm pulling my chest through lifting my rib cage
02:50bring it back in don't drop those arms down as you're bringing them in keep them up nice and high nice and
02:56high good this one shorter this round is shorter stay with me stay with me back good we're gonna reach up four
03:05three two let's go up down up I got those elbows as far back as I can possibly get them I feel my shoulder blades squeeze my arms come down
03:16I release the shoulder blades slightly as I go up up and down up and down yes reach all the way up there reach
03:26all the way up there I see you I see you come get this workout in we're gonna get you all ready for essence
03:33oh you're gonna be looking good when you show up to the concert tonight all right let's go down and up
03:39down and up let's get those arms hands down as far as you can get them as far back up as you can keep
03:47that going for me keep that going for me breathing in through your nose out through your mouth yes yes
03:55stay with me we're gonna move on from these arms in a second we're gonna move on from these arms from a
04:01second we're going back into our forward lunges in four three two let's go stepping out drop that
04:09back knee straight down push through your heel back up beautiful into your nose out through your mouth
04:19nice tall posture you're doing great now if you're starting to feel like my legs are getting tired you
04:27can put your hands on the side of this chair to give you a little support while you're doing it you
04:32can also change your timing so one every two seconds go down come back up one one thousand two one thousand
04:40go down come back up exactly you are in control of the pace doing good doing good doing good all right
04:51all right we're gonna get a little bit of cardio going we're gonna get into our high knees so
04:57all I want to do now is here up and down drive those knees up and down just want to give you a
05:06chance for a little bit of recovery focusing on your breathing in through your nose out through your
05:12mouth so we got past one section we got two more sections to go through so we're flying through this
05:18you still with me it's a good chance to get some water if you want it
05:23yes get that knee up as high as you can I want that toe dorsiflex up toe flex up as you're bringing
05:34that knee up and down up and down now if you want to make it a little more challenging we can pick that
05:41pace up we're not going to do it today but I think this is going to be enough here I see you guys come on
05:48keep it up get that knee up all right I want to get that heart rate up just a little bit more so
05:54let's go into butt kicks go into butt kicks as you're doing this I want you to stay light on your toes
06:05light on your toes light on your toes light on your toes we don't want to go for those straight and if
06:10you want to do it modify without the bounce just kick kick doing great doing great 15 more seconds 15
06:22more seconds so we talked about posture good let's go ahead and take our break we're going to talk about
06:28our next round so we're now adding a little bit of progression to our movements okay so the squat is
06:36important because it challenges your core when you're down there it challenges your posture we
06:41have a lot of tight muscles in our intercostal muscles so we want to help loosen those muscles
06:45up so we're gonna do we're gonna do a Y squat so let's go ahead and get back down there once we're
06:51down there reach up reach up stand up repeat down reach reach stand repeat don't stand up until you get
07:04those arms behind your ears good getting those arms behind your ears nice dry straight up reach right
07:14back down beautiful think about your chin are you looking straight ahead are you giving yourself
07:23enough time to reach all the way up before you stand up beautiful beautiful remember stay out those
07:30heels stay out of those heels you got to be on your I mean off your toes you got to be on your heels not
07:35on your toes this is a little bit longer we got about another 15 seconds here reach really far back drive
07:44through those heels focus on your breathing breathing out on the way up all right let's put a
07:50little bit more load onto those quads let's get into a squat position what we're gonna do we're gonna take our
07:56finger put it behind our ear I'm touching my right elbow to my left knee then I'm opening up back and forth
08:05let's keep that up bringing that right elbow to your left knee and then you're opening up you want to be
08:12able to look to the right open up as much as you can twist that torso you're gonna feel these muscles your
08:20inner cost of muscles are gonna be getting stretched out good twist beautiful I like to take that left hand
08:29and put it on the inside of my leg and give me a nice little push so I can open up more putting that
08:35arm on the inside of your leg and pushing opens up a little bit more beautiful beautiful 10 seconds we'll
08:43switch to the other side are you still in that squatted position you should be feeling those legs starting
08:49in four three two let's get to the other side it starts off easy it starts off easy I know y'all feeling
08:57that let's go now we're getting that left elbow to that right knee open up use that right arm to help
09:04open yourself up some more really challenge on how much you can get open beautiful at this point I want
09:14you to think about why are you here what are you trying to accomplish what are your goals so you're
09:20gonna take that left left elbow bring it to your right knee and then open up like that what are you
09:27trying to accomplish use that as your motivation to keep you going to push this a little bit harder
09:33because right when you think you don't have enough I promise you you've got so much more to give
09:38stay focused on your goal all right we're going into side lunges three two one so we're gonna go to
09:46the right we step out drop our hips down come right back together down to the left it's like you're trying
09:54to sit in a chair behind you fight to keep that chest up beautiful let's keep that going
10:00good Tim let's have you turn to the side so we can get a side view so as you notice Tim steps out to a bridge
10:10like we did before and then we just squat on down right back up nice in through your nose out through
10:19your mouth good what you can do is hold on to this chair right here to help give you a little bit more
10:26support yes so face the chair it's not gonna let you pull it out but face the chair turn sideways there
10:33you go out to the side go as far as you feel comfortable good beautiful beautiful in through
10:43your nose out through your mouth ten more seconds ten more seconds and we got to repeat it again we're flying
10:52through time this is like the halfway point four three two back down on the floor for me reach reach
11:00stand up back down reach reach stand up back down this is a challenging move make sure you're nice and
11:11wide pulling those arms up into a wide position beautiful beautiful you're gonna feel a lot of pressure
11:21a lot of pulling on those lats that's okay that's why you need to breathe out lift up your ribcage so
11:29your abs get engaged make sure you're getting into that Y position if you can get into a T that's fine if
11:36you can get into an I that's fine beautiful ten more seconds I want a little longer you'll be all right it's
11:43worth it four three two back into that squat position right elbow left knee twist drive that arm
11:52into your leg repeat I'm sweating doing great doing great literally try to get your elbow to touch your
12:04knee and then use that other arm to push your torso away reach stretch it out switching to the other
12:13side four three two let's go get to the other side for me touching that left elbow to your right knee
12:22open make sure you're in a slightly squatted position I don't want you to give those legs a break yet don't
12:29give those legs a break yet it's worth it it's worth it beautiful beautiful looking good Tim
12:39all right all right we got our side lunges side lunge coming in four three two let's go out to the right
12:48sit it down get nice and deep notice I'm trying to get my elbow to touch my knee that's a good goal to
12:53try to get to touching that elbow down to the knee perfect all right now good always trusting those
13:03heels always trusting those heels sink your hips back as you're going down reset when you come up to
13:11the top pull the ribcage up think about your breathing yes four three two back to cardio we're
13:21going to do a boxer bounce now bouncing on both feet at the same time great opportunity give those
13:28body a rest I like to shake it out a little bit so we just spent a good amount of time working on a lot
13:37of pull muscles on a lot of pull muscles so we're going to work in just a little bit of push just a
13:44little bit of push okay pushing is important so for this next round we're still doing squats
13:52we're still doing squats I like squats and lunges but we're going to do a little bit of push-ups and
13:57we're going to mix that in there all right how's everybody feeling feeling good you're going to come
14:02back up here and join me go back up here and join me got my guys over here they look like they're still
14:08doing it all right so let's go ahead get back down into our squat hold position nice and wide roll
14:14the shoulders back lift the rib cage up down put those palms or fingertips down onto the floor
14:22good I'm going to hang out here just for a little bit just for a little bit
14:26in through your nose out through your mouth I can hear the festival starting to build up
14:31people starting to come in this is starting to get exciting let's clear our mind let's make it
14:37through this workout strong so what I want you to do without standing up fingertips behind your ears
14:44elbows back and let's go up and down up and down nice and deep fight to keep those elbows back
14:51yes come on I see the legs shaking legs are shaking breathe in through your nose out through your mouth
15:01get down as deep as you can deep as you can we're almost done we're almost done keep it going keep it
15:09going get deeper get deeper beautiful make sure you're not pulling on the back of your neck that's
15:15why I want your fingertips behind your ears because if they're behind your ears you're not pulling
15:21your neck forward remember I want that posture nice and tall nice and tall all right we're going
15:26to get into our push-ups starting in four three two so what I'd like you to do is do those push-ups
15:33on the chair okay so we'll take that push that chair you can do it on the side of the chair like this
15:38or you can do it in front of your chair all right now a couple options you can do your push-ups
15:44where your knees are slightly bent yes there we go then go down and then back up or we can go with
15:49our legs straight time has started let's go get that push-up in beautiful remember remember you go
15:59at your own pace so you can come up to the push-up hang out here for one one thousand two one thousand
16:04three one thousand going back down back up one one thousand two one thousand three one thousand good
16:11i know stand up take a break that's okay get back into it get back into it 15 more seconds
16:1815 more seconds
16:23beautiful we're going to get back into our lunges we're going to get back into our lunges
16:28starting in four three two let's get back onto our feet this time we're going to focus on one leg so i want
16:35you to step out with your left foot keep it there shoulders back drop that back knee down and up
16:42down and up now if you can lock that front leg out as you come up down and lock that leg out at the
16:52top that little squeeze makes all the difference get down deep if you can you can put that knee on the
17:00floor i like to touch my knees to the floor that lets me know i'm getting to the same place each
17:04time yes i love it that's what we know we're working we got those legs shaking i see you ladies come on
17:10keep it up with me keep it up with me in through your nose out through your mouth we're going to move
17:16on to dips we're going to be moving on to dips in four three two make your way to a chair we're going
17:24to have our palms on the chair our feet are out we're on our heels and we're going to lower our
17:29body lower than the seat you can have your legs straight or you can have your legs bent if your
17:34legs are straight it's going to make it a little more challenging your legs are bent it's going to
17:38make it a little easier because you can push through your legs to help you out i love this exercise
17:44because it does work your arms but it's also working your chest great chest exercises right here
17:52we got a sweat going on we are almost home we are so close to it stay with me stay with me
18:00four three two let's get back onto our feet this time right foot out drop that back knee down bring
18:09it right back up squeeze lock the leg out go down lock the leg out beautiful down and up perfect perfect
18:18keep it going keep it going in through your nose out through your mouth now we just got to get through
18:27this we just got to get through this one more time one more time so let's get ready back on your feet
18:35get into our squat roll the shoulders back lift your rib cage up put those fingertips or palms down onto
18:43the floor hang out here for a couple seconds can you lift that chest up can you squeeze your shoulder
18:50blades everybody wants to party beautiful let's take our fingertips and put it behind our ears
18:56and let's squat up and down beautiful nice and deep the more you lift that rib cage up the more of your
19:04upper body is being engaged in this we want to get a full body workout we want to burn some extra
19:11calories we want to get strong this is helping our posture posture is so important beautiful
19:21in through your nose out through your mouth we're going to be going into our lunges going into our
19:27lunges again left foot forward four three two step out drop that back knee down and up i wanted to get
19:37those lunges out of the way good lock that leg out at the top come on you're almost home we got a few
19:45minutes left a few minutes left focus on your breathing get down nice and deep the most important
19:54part is that squeezing of the quad lock that leg out at the top that back leg out as well beautiful all
20:02right push-ups in four three two let's get it nice strong push-ups drop that chest down good now you
20:12got a couple other options if you want to make it a little more challenging you can bring your elbows in
20:17tight that's going to work our triceps a little bit more we can open our arms up more if we do that that's
20:24going to work more of our chest we can bring our hands closer together that's going to work more
20:29parts of our inner part of our chest beautiful come on come on come on ten more seconds i see some
20:36people hopping over there nine eight seven six five four one more three two good back on your feet
20:45lunges right foot out get it nice and wide drop that back knee down and bring it up down and up
20:54yes yes yes shout out to the dj shout out to the workers over here that make this happen
21:05i want to talk about body be fit it's a gym that i own if you want to check us out you can go to
21:10bodybefit.com you can find us on instagram on bodybefit nola and that's body the letter b fit also if you're
21:19looking for some good apparel come check out my girl nicoletta lululemon just to let y'all know all
21:25right let's go ahead let's get those dips in let's get those dips in we're not done yet got two more
21:31exercises to go people that know me i start i finish one way and one way only all right let's go dips
21:36get down there get down there you've made it you made it this far finish strong finish strong with me yes
21:43yes you can have those knees bent or you can have them straight straight legs makes it a little more
21:49challenging bending the knees makes it a little easier but it's still good work it's still good
21:54work all right all right all right all right i'm gonna go ahead i'm gonna do it i said i wasn't gonna
22:04do it but we're gonna do a plank on the floor i gotta get a plank on the floor you can do it on
22:09the chair if you want to but i want to plank on the floor let's go ahead get it down this is how we
22:14finish off this is our cool down same thing posture we want a nice flat back make sure you're not tucking
22:22your tail lift those hips up slightly i want you to be strong through your upper body strong through your
22:29chest push now your gaze can you get your gaze in between your pointer and your thumb i want your face
22:38to be in between your pointer and your thumb you don't want to have your body too far back
22:43too far forward she's always gone too long come on i got about 30 more seconds 30 more seconds here
22:51i 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
22:59there i'd like to thank absence for letting us come out uh this is definitely a rewarding experience
23:06again bodybefitnola.com same thing on instagram and facebook thank you guys hop up on your feet
23:15thank you for everybody that was doing a workout with us we're so happy to be here
23:29you
23:33you
23:35you
23:37you
23:39you
23:41you
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