Fitness Workout: Easy Workout to Loose fat: Burning fat at home

Workout at home

Hi. Welcome to Fitness WorkKar. And today we're going to take you through the dowel workout. What is a dowel? A dowel is simply a handle to your household broom, mop, or a similar cleaning appliance. If you don't have that handy; a strap you have a strap, or maybe a bathrobe belt is an awesome option to use as well. That tend to be a little bit easier, and it has a little bit more flexibility. So, make sure you have one of the other or both, and some water. And let’s start our workout today. Okay guys. So we're gonna start on all fours today. We’re gonna get some length between the palms of our hands. Wrist crease is facing to the front of our mat. Shoulders relaxed. Abdominals engaged. And we’re gonna take a big inhale here; nice flat back. And exhale. Roll it under; tucking that chin to the chest. Holding that cat stretch, and inhale; down, flat back and exhale; round it up and hold. And let's flat it down. Inhale here to flat back and exhale; round it up and hold. And one more time. Let’s flatten it out. Big inhale here and exhale; hold to flat back. Excellent. Let's just push back to Child's Pose. Sit back. Hips to heels. Walk those fingertips out, to the front of the mat. Just hang here. Stretch out those shoulders, feel everything opening up and let’s stay here for two breaths. Big inhale here, in through the nose. And exhale. Relax. Melting into your mat. And one more big inhale here. And exhale. Excellent. Okay guys. We’re going to come up into stacked knees. And we’re going to go into modified camels. So hands are going to be on the hips. We’re going to inhale, to extend the spine. Look back; relax the shoulders. And exhale, dropping your glutes back to your heels. And we’re going to inhale; lifting the chest up. Big chest; bending that low back. And exhale, drop our glutes down to our heels. Good. We’ve have four more like that. Big inhale through the nose. Fill up your lungs with as much air as you can. Bend that back. And sit it back and exhale. Good, three more. Lift it up; chest out nice and tall. Try to get a little bit deeper this time, making sure it feels good. You want some sensation in the lower back but not just contract. Drop down to heels. Last two here. Inhale, lifting that chest up tall. Eyes on the ceiling. And exhale, drop it down. Last one. Inhale, lift the chest up. Hold it. Hold it. Hold it. Reaching. Bending. Maybe looking back a little bit further. Eyes travelling back on the ceiling. And exhale. Drop it down to your heels. Great job. Okay. We’re going to come down lying on our bellies. Plant your hands down on your mat. Come down face down. We're going to keep our shoulders down, away from our ears. Feet flat on the floor. Elbows stuck to our side. We’re going to go into a little Baby Cobra. So we're gonna inhale. Chest up. Hold it here. And exhale. Drop it down. Good. One more like that. Filling up the chest. Inhale, lift. Making sure this feels really good. Getting that nice stretch in that low back. And exhale. Relax. Now we’re gonna to take this side-to-side. So we’re going to inhale; over to the right side. And exhale lower. Good. Now to the left. Inhale, lift to left side. And exhale,  lower. Excellent. Six more. We're gonna lift up to the right; keeping those shoulders down and away from our ears. Exhale, lower. Inhale, lift to the left side and exhale. Beautiful. Last four. Lift. And exhale, lower.

And inhale, lift on the left. and exhale, lower. Last two. Inhale, lift to the right. Exhale; we’re making sure those feet stay planted on the ground. Last one. Inhale, lift. And exhale, lower. Great job. We’re going to push back into Child’s Pose here. Stay here for two breaths. And exhale. Good. One more time. Inhale. And exhale. Relax. Good. We’re going to go back into that facedown or prone position. Back down onto our bellies. We’re going to lift to Up Dog. So we wanna make sure that we keep our nice and long leg line. Feet stay planted on the floor. Shoulders down & away from our ears. Elbows tucked into our sides and lift up to center. Inhale, lift it up. And exhale, lower. Good. Two more. Inhale, lift to the top. And exhale, lower. Nice job, Jen. And now we’re going to take them to side-to-side for eight. Starting on the right. Ready Jen? Here we go. Inhale, lift to the right. And exhale lower. Since this is essentially the same range of motion. Same movement. And exhale, lower as the Cobra. But we’re just lifting up a little higher. Shoulders are down. Chest up tall. Exhale, lower. Now to the left. And exhale, lower. Good. Last four. Big lift up. Keep those feet planted on the ground. Exhale, lower. Last three. And exhale, lower. Nice. Getting those hip bones off the floor. Lift. And exhale. Last one. Left side, lift. And lower. Great job guys. Push back into Child's Pose here. Let's stay here for two big breaths. Inhale through the nose. Big exhale through the mouth. Nice. That feels great. One more big inhale here. And exhale. Great job guys. We're gonna come onto all fours. We're gonna curl our toes under. Once you have those toes curled under we're gonna go down to forearms. We're going to go to our first pose; of the day is going to be Dolphin Pose. So, hands are planted down. We're gonna lift our feet up in the air. And this should feel really big deep stretch if you tend to have tightened hamstrings. You might feel a little too much sensation in the back of your legs. You can keep the knees bent, if you need to. We're gonna stay here for three breaths. Big inhale here. And exhale. Maybe on each exhale we try to straighten those legs just a little bit more. And big deep breath here. Inhale. And exhale. Relax. One more. Big deep breath in through the nose; filling up those lungs with as much air as we can. And exhale. Relax. Good. Now we’re going to plant those hands down and come up into find our Down Dog for the start of the day. Head's heavy. Pressing those heels down towards the ground. Getting comfortable in our mat. Wrist crease is still to the front to our mat. So, now we're just gonna walk our dogs. So, just bend those knees and drop them in side-to-side. Just a few times. Getting a little bit more of length in those legs. And let's hold it here. Let's stay here for two breaths; driving those heels down. Big inhale here. Exhale. Relax. And one more time; big deep breath in. and exhale. Relax. Excellent. We're gonna come into a plank here so shifting that weight forward. Looking in-between our thumbs, we're gonna through with our right foot. Drop that left knee down. And now we're going to shift our weight back. Right leg becomes straight, resting on our heels. Toes to the ceiling; for Half Splits Pose. This is another nice deep hamstring pose. You feeling this one? Excellent. And let's stay here for two breaths; really start to feeling our stretch. Dropping our shoulders down. Getting comfortable. And then one more breath in here. And exhale. Good. Okay guys, we're gonna come back onto that knee. Plant those hands on the frame of that right foot. We're gonna lift that left knee up off the mat. We're gonna step both feet in. And we're gonna do Forward Fold in it. Inhale, flat back. Exhale, release. Excellent.

Now you're gonna step back with that right leg. We're gonna drop that right knee down to the mat. And we're gonna shift our weight back, and lift up the toes of the right foot. Back into Half Splits Pose, this time left side. Let's stay here for two breaths Jen. Inhale. And exhale. Relax. Nice, deep hamstring stretch. One more time. Big inhale here, and exhale. Relax. Excellent. And let's shift that weight forward. Frame that left foot. Plant those hands down. Let's lift the right knee up. Step back into high plank. Walk those hands back to those feet. And let's hold here. Let's cross those arms; hang on opposite elbows. Hanging down into rag doll position. Letting that low back open up. We're still working through those hamstrings. Let's stay here for two breaths. Big inhale here through the nose. Exhale. Head is heavy; feeling that sensation to that low back opening up. Breathing out all the stress of the week. And then just slowly rock side-to-side. Bringing the elbows to the outside of our knees. Nice and slow opening up to those hips; opening up to that low back. Getting a little bit more length to those hamstrings. Let's hold it here. Release those hands down; plant them down. Tuck that chin to the chest just a little bit deeper, hanging in a full position. And let's slowly roll it up. One vertebrae at a time. Inhale up.

Workout at home to Loose fat

 Arms up overhead. we're gonna start our first series. We're gonna work that lower body. So, we're gonna ask you now to grab your dowel or strap. Whatever you have available. And we're gonna be doing thirty-second intervals. you wanna grab your dowel. We're gonna start with the basic Squat to Overhead Press. Feet are shoulder distance apart. Bars at your chest. We're to do a simple basic squat. As we lift up, arms come overhead. 30 seconds. Ready partner? JEN: Ready! SUS: Here we go. And squat-to-press. Good. Now guys when you come up overhead with your dowel or your strap, make sure that those knees stay soft. You don't wanna lock those knees as we lift overhead. Eventually, we tend to do this. Though Jennifer is keeping the knees soft, but it is engaging the abs. Supporting that lower back, when the weight is overhead. We've got 10 seconds here. Last five. Four, three, two and one. Excellent. Now we're gonna take our dowel, Jen. Then we rest it to the creases of our arms. We're gonna crisscross our arms. I. Legs are gonna come out. So I'm kicking the strap out of the way. We're gonna go into big squat, Jen. So toes facing outward. Nice, wide feet. 30 seconds. Front-loaded Plie Squat. Here we go. Down and up. Now you wanna make sure that your knees do not go out over your toes. Or your heels are lifting up. You wanna make sure you're pressing down to your heels. Coming up all the away; tossing ad squeezing those glutes. Every repetation. Press down to the heels and squeeze. Good. 10 seconds here. Last five. Four, three, two and one. Great job! We're gonna take that dowel with an underhand grip. We're gonna do a hip-width squat. So, you make your regular stance. How you hangout everyday in your regular feet. Shoulders down and back. Underhand grip. We're gonna squat. Bringing that bar infront; abs stay engaged. Come up, overhand grip. Again, you wanna keep those knees soft and not locked as you come overhead. 30 seconds. Alright. Here we go. Come down and lift. Good. So, we have that weight hanging down infront, so our lower back is doing some work Hip not might be light, but we're still supporting that weights. We're gonna keep the core engaged. So think of it as, somebody's gonna come up and give you a little tap on the belly. So we're making those abs nice and tight, so that tap doesn't hurt. Good. Bring it down. Reach. Last 5 right here. 5, 4, 3, 2 and 1. Alright. Let's take it from the top. Back to the squat to overhead press. So, we're holding the bar at chest level. Feet are shoulder-width apart. What does that mean? What the width of your shoulders? Your feet should be right under there. 30 seconds. Here we go. Squat and press. Abs tight, knees soft. Reach it up high; all the way up. Don't forget to breathe. Big inhale, on your squat. Exhale, on your lift. 15 seconds. Last 10. And 5, 4, 3, 2 and 1. Great job guys! Alright. Back to those Plie Squats. Crisscross those arms. Toes to the outward side of the room. Pressing down to the heels. 30 second. Here we go. Good. Really opening up during that stretch on the thighs. Come up and squeezing the glutes. You wanna get the most out of every squat that you do. So really press down to the heels. Come up and squeeze. Contract those glutes everytime; make a little but more magic happen with every rep. 15 seconds. Last 10. And 5, 4, 3, 2, and 1. Alright guys. Back to the underhand grip. Feet are hip-distance apart. We're doing regular stance. Shoulders down and back. 30 seconds. Squat to overhead grip. Here we go. Squat and lift. Again, making sure we don't lock those knees. That's how Jen's arms are nice and straight. She's working through those rear delts. Engaging. Having those fantastic tank top shoulders. Nice job, Jen!JEN: Thank you! I gotta jump in with her now. Get my shoulders on too. Last 10 And 5, 4, 3, 2, and 1. Alright. One more time.JEN: Yeah. Shoulder-width apart for the feet, guys making sure those toes aren't fanning out. Pull up nice and straight. Big toes to 12'o clock. Chest. Turn right. 30 seconds. Ready? Here we go. How you feeling?  Oh yeah, I’m pretty warm. You don't need a lot of weight guys. Repetition. Telling you, lots of reps... give that nice, long, lean muscle. Press. Good. 15 seconds. Last round. Stay there with us. Keep working. Don't forget to breathe. Inhale, squat. Exhale, lift. Last 5, 4, 3, 2, and 1. Plies. Get that bar in. Toes out. Shoulders down and back. And squat. Here we go. 30 seconds. Feeling hard already. Well done guys. Press and squeeze. 15 seconds here. Going good. Heart rate's getting up. maybe starting to break that first sweat. We have five, four, three, two, and one. Alright. Last one guys. Hip-distance underhand grip. Squat. Straight arms. Overhead lift. Here we go. Hey once you bring the first sweats it's all down-hill, right? Now you're already in the zone. You're into your workout. Stay strong. 10 seconds. And 5, 4, 3, 2 and 1. Great job guys! We're gonna bring down to our mats now for our half series. Okay. So we're going to move on to our Pilates series. Jennifer is going to be using her Yoga strap today, and I'm going to be using my broomstick. And again, if you don't have the Yoga strap, or bathrobe belt; any kind of long, soft material will work great. Alright. We're gonna start on our back. Arms overhead. We're going into our Pilates soft. We're gonna take a big deep breath; inhale. We're gonna exhale, lift it up to seated position. We're gonna turn it to the right side. We're gonna slowly roll it back down on our mat; one vertebrae at a time. As we start approaching the floor, we twist back to center. We're gonna inhale here again. Inhale. Exhale, lift. Turn it to the left. Slowly roll it down one vertebrae at a time. And twist back to center. Good. Inhale. Exhale, lift it up. Reach nice and tall. Turn it to the right side, and slowly lower down onto mat. Trying to keep those heels planted on the floor. Inhale. Exhale, lift it up. Arms up high, turning to the left. Slowly roll it down. Good; and inhale. Exhale, lift. Turn to the right, slowly bring it down. Keeping those feet on the floor. Pulling the navel in, inhale. Exhale. It's all about control guys. Twist it to the left. Avoiding that clot down on the mat. Great. And inhale. Exhale, lift up high, Turn it to the right; roll it down slowly. Good

. Every single vertebrae back come down on that mat. Twist to the left. Roll it down. Nice and slow. Good. Eight more Jen. Inhale. Exhale, lift. Reach it high. Turn it to the left. Slow. Slow. Slow. Control. Control. Control. Great job. Inhale. Exhale, lift. Twist to the left, and slowly roll it down. Good job. Reach it up. Twist to right. Roll it down slowly with us; trying to avoid that clot. Control it. And bring it up. Arms up high. To the left. Roll it down. Turn to the right. And inhale. Exhale, lift to the left. And roll it down. Good last four guys. Bring it up. Twist to the right. And inhale. Exhale, lift. Turn to the left. And inhale. Exhale, lift to the right. Arms nice and tall guys. Don't let those hands start coming down. Up to the ceiling. Last one. To the left side. Control it down and release. It felt good. Let's bring it to a seated position. We're now gonna do modified hundreds. So there's options, the most challenging: legs up straight; toes pointing out nice and long leg line. Knees together. Feet together. You can also cross the ankles; or heels stay on the ground. So, you might want to play with it and figure out the best option. So, we're gonna sit up nice and tall. Shoulders down and away form our ears. You wanna have a tough ab, so we're engaging that core. Find that point where you feel the abdominal are working and you can maintain. Arms are out long, shoulders are down and away from your ears. Again. Option one. Two. Or heels on the ground. And we're gonna pump our arms. 400. Right,  Here we go. 1, 2, 3, 4, 5 6, 7, 8, 9, 10 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. Great. Jen's got her shoulders down and away from her ears. She's breathing forty. Nice job, How about keeping those feet up crossing those ankles. Good. This is a little bit more of a challenging version.  keeping that core strong. Good. Last 20, Jen. Hang in there. If we start getting fatigue and that low back starts caving then we bring those heels back to the floor. Last 5, 4, 3, 2, 1. How do those feel?Oh yeah. Those are good. Alright. Now we're going to move our heels to the outside corners of our mat. As we land our back, dowel or strap, is going to be over our shoulders. If you're holding a strap, you wanna get some good tension in there. So, it's not floppy. Like Jen held it nice and tight so it's not flopping down in the middle. We're gonna inhale, lift up overhead. This is what is called the Get-up Sit-up. And again, slowly control. This time, rolling down just to center. Arms don't come over the head. They go right over the shoulders when you're on your back. Ready? Alright. Let's go. Inhale. Exhale, and lift. Good. 1, 2. Nice and tall. Again guys, try to avoid the clot down on the mat, or the floor. You wanna control every movement. The deceleration down is just as important as the acceleration up. We're gonna do this for one minute. So, you can either stay with us, or work at your own pace but try to stay working for the entire minute. And lift.  Good. Dig those heels down. Now if it's too challenging with straight legs, you can bend the knees. It kind of significantly reduces the intensity. It is a little softer on the low back. Still 20 seconds left. Good. Inhale, down. Exhale, when you lift. Using that breath to send you up off the mat. 10 seconds. And 5 4 3 2 & 1. Great job. Okay. Now we're going to go on some series ab round I'm not gonna sugercoat it; these are tough. So I'm going to be using the strap.  We sure might transfer to strap, and you might want to do the same thing. So, with either across the ankle, or feet together. We're going to bring that strap or dowel under your feet. Press the heels out straight.

Tuck knee to the chest. Press the heels our straight. 16 reps. Here we go.1, 2 Now this one with dowel is definitely more challenging. 4.JEN: But we’re best friends. 5. She said she needed some extra ab work today. 6. Now that Jen's pressing out the heels, tucking the knees to the chest as high as she can, to get that bar underneath those feet. Halfway through. Jen, good job. Here's 9. Notice  keeping your shoulders down and away from her ears. Abs are right; back flat .Great job.14..16. Great job. So, I'm sure you felt this. I'm sure Jen did too. Alright. For now we're gonna take our dowel or strap whichever you prefer, and we're gonna lie this right in center of our mat. And we're gonna do a side plank crab-walk. We're gonna do a plank position to the one side of our dowel. Simultaneously, the right hand or the left hand; depending on what side you are moves over to the other side of the dowel, back. Alright guys. So, we step, step, step, step. 30 seconds. JEN: Yay!SUS: Okay great. Alright guys. Here we go. Find your high plank. Elbows soft. Ready?  Alright. Here we go. And take your time with this guys. Work at your own pace. Little helpful tip: You wanna keep your wrists, right underneath your shoulders. Because the further out the arms are, the more challenging your plank is. So make sure everything's lined up. Nice and long. Booty's out in the air. Belly's drawn in. We have 10 seconds here. Last 5 4 3 2 and 1. Our last exercise in this series. We're going to tuck our dowel I'm gonna need a dowel for this one. Behind our knees; squeeze our calves down towards our hamstring. Option one: Palms flat on the floor. We're just gonna slowly rotate our hips from side-to-side. Jennifer's gonna do a more advanced version; lifting her head above her mat. 30 seconds guys. .. Last five. So everyone can do this. So, everyone can do it. 3 2 and 1. Great job, guys. Remove you dowel. Hug your knees into your chest. Just rock back and forth. Massaging that low back. And let's rock it up to seated position. And get ready for our power series. So now will be a great time to grab a drink of water, get situated. And we'll meet you back here in just a second. Okay. Now we're gonna go into our power series. Grab your dowel, throw it on your shoulders, We're gonna do 3 pulses to a jump squat. Again, 30 seconds in duration. You ready?Alright. Here we go. And squat. 2, 3. Jump. 2, 3. Jump. 2, 3. And these will get the quads burning. Land softly as you can on the balls of your feet. And jump. 2, 3. Jump. 2, 3. Jump. 2, 3. Jump. 2, 3. One more. Jump. 2. And rest. Alright. Put that dowel down on your mat. We're gonna do 180 jumps. We've done it in the past, so they might sound familiar. We're gonna stand to one side, of our mat. Down to a low squat position. Hop. Turn. Bring it back. Here we go. 2. Good. You wanna land softly as you can, on the balls of your feet. Roll your heels down. Nice job,Arm power is through the hip rotation. pulling through those hips and obliques. Landing softly. Quads burning?. Last 5, 4, 3. Great job, Jen.Two more. And 1.Beautiful. Pick that dowel back up. Throw on your shoulders. Jump lunges. So we're just gonna rest here; hang onto the dowel here. You can rest your arm over. Make sure you're not putting any pressure on your back or your neck. So let's start with the right foot forward, Jen. Lunge position guys.

Jump to switch. 30 seconds. Here we go. And work at your own pace. Both feet should be switching at the same time. Press off. . As opposed to one of the same. SUS: So, you feeling them?: Last 5, 4, 3, 2, and 1. Alright guys. Jumping jacks. Arms come up as you hold the dowel in the hand. As always, 30 seconds. Here we go. Don't forget to breathe. Oxygen is your friend. Muscles don't perform without it. So keep remembering, Big inhales!10 seconds. Last 5, 4, 3, 2 and 1. Alright. So now we're gonna do what's called Squat Clean to Press. So, Jen would you like to demonstrate for us today?JEN: Sure! Alright. So feet are shoulder-width apart. We squat, flip that bar and press. Ready? 30 seconds. Here we go. Don't forget to breathe. So each time is like you're hitting the reset button. Arms up. Come down to your starting position. Press. 15 seconds guys. Stay strong. Little hop, bar flips up, press overhead. 5, 4, 3, 2 and 1. Alright. Bar overhead guys. When you go for a wide squat here. Toes pointing straight ahead at 12'o clock. We're gonna lock those elbows. Shoulders down. We're gonna widen our grip as wide as we can. Right, Jen? We're just gonna do 30 Olympic Squats. Holding that bar overhead the whole time. Don't let those shoulders collapse. Keep it strong; keep it tall. Here we go. 1, 2. We have 30 reps here guys. We're not gonna time these. We're just gonna get these reps done. 7 and 8. Sit back into those heels. Sit down way back. Good. 12, 13, 14, 15. We're already halfway. Arms up tall. Good. Last 10.10, 9, 8, 7 6, 5, 4, 3, 2 and 1. Now for the good news. We do them all over again.  Alright. Love the enthusiasm. So, 3 Pulse Jump Squat. Take a deep breath in. In the zone. 30 seconds. Here we go. 1, 2, 3. 1, 2, 3.Good. 1, 2, 3. 1, 2, 3. 1, 2, 3. 1, 2, 3.10 seconds. We're gonna do a couple more. Two more.2, 3. One more.1, 2, 3. Great job. Back to those 180s. Jen and I are going to start on the same side so we don't collide. Feet wide; start with squat position. Hop to turn guys.Here we go. Now if the dowel's freaking you out and you're just really worried you might right on that. Use your Yoga strap. To the center of your mat. Or use nothing. As long as your jumping, that's all that matters. 10 seconds. 5, 4, 3, 2, and 1. Jump lunge. Heartrate's up for sure now. Right foot forward, Hop to switch. Again, Jen's gonna do the modified version. Little less impact on the knees. 30 seconds. Whichever way you choose. Here we go. Don't forget to breathe. JEN: Or pant.SUS: We're panting, we're sweating. We always do. Halfway. Good.10 seconds. 5, 4, 3, 2.Rest. Arms overhead, feet together. Jumping jacks. 30 seconds. Let's go! Breathing. Feeling good. Getting our sweat on; it's gonna be worth it. 15 seconds. Reach. Reach. Last 5, 4, 3, 2, and 1. Great job. Couple more to go. Okay guys. The Squat Clean to Press. Bars hanging down infront of us. Jump, tuck, press. Here we go. 30 seconds. Now the jump can be eliminated. Still moving, still working, still sweating. That's all that matters. 15 seconds. Last 5, 4, 3, 2 and 1. Alright guys. Last one. Feet wide. Straddle that mat. Wide grip on your bar. Shoulders down. Lock those elbows. 30 Olympic Overhead Squats. Here we go. 1, 2.Tum tight. Sit back at your heels. 4, 5, 6, 7, 8, 9, 10 11, 12, 13, 14, 15, 16, 17 Arms up. 18, 19, 20.Last ten. 10, 9, 8, 7, 6, 5 4, 3, 2, and 1. Great job. If you weren't sweating before, you have to be sweating now. We're gonna grab a drink of water, We're gonna finish with a strength series for the upper body. Alright. We're gonna move on now to our strength series. So, I'm gonna need a dowel for this. We're gonna be on our back. We're gonna start with a basic chest press in a bridge position. So, we're going to get our feet pretty close to the glutes. So, we wanna be able to reach down our fingertips and touch the back of our heels. Okay? We're gonna have our feet close to our glutes that means we're working the hamstring and posterior. So lifting glutes up in air. Abs tight. Hip bones to the ceiling. Wide grip on our dowel. And we're just gonna do basic chest press here. 30 seconds guys. Press it up like it's the heaviest thing you've ever lifted. Even though it definitely isn't. But we're gonna pretend, using our own body resistance. Like somebody's pulling that dowel, trying to prevent you from lifting and lowering. It's pressing, it's squeezing it down. Good. 15 seconds. Glutes are tight. Hip bones to the ceiling. Shoulder blades are down on the mat. Head's resting comfortably. Last 5. 4, 3, 2, and 1. Alright guys. Coming in on that grip. So you want your wrists right over your shoulders. Glutes are still in the air. We're gonna pull over with a hip raise. So bars come down Glutes get close to the mat but don't touch. We come up and squeeze it all together. Ready. Here we go. 30 seconds. Squeeze. Again, shoulder blades are on the mat. You wanna get those hip bones as high as you can contracting those glutes; you might start to feel a little heat. in the hamstrings and the glutes right now. So you've been working them. Good. Nice and strong guys.Again, using your own body resistance. That bar is so heavy.Squeezing it all together. Inhale, on the lower. Exhale, on the lift. 15 seconds. And 10. 5, 4, 3, 2 and 1. Alright. We're gonna come up to standing position. Come on up, Jen. We're gonna combo up two moves in upper lower together. We're going into a Single-Leg Deadlift with a Row. So we're gonna find our balance on our right leg. You might need a find a Drishti, or focal point, on the floor. Just kind of zone out on that, once you get the moves down. We're going to tilt forward into that single leg deadlift. Kick back with the heel, row to belly button, come back up. Try to keep that left leg off the floor. 30 seconds is a long time for one leg to support that bodyweight. Jennifer may transition into a modified version which you can do at home as well. We're just keeping light toes on the floor behind you. Alright guys. Here we go. Finding our balance. 30 seconds on the clock. Here we go. We're gonna bend in forward, row to belly button, and back up. And come down, row to belly button, and up. Focus. Strong. That right knees is soft we don't want to lock that joint. Kick back with that left heel. Breathe. Breathe. Breathe. Air is important. Plus we can't exercise without it. 10 seconds here. Last 5, 4, 3, 2 and 1. Let's transition to left leg. How'd it go?Pretty good. That was my good luck. So again, this is where Jennifer might be modifying. So at home, you just wanna keep it light toes and balance on that left leg. Like really step back. 30 seconds. Find your focal point. Here we go. Let's kick that right heel back. Row to belly button, and up. Left knee is soft.I just lost my balance there. See, it happens. If you lose your balance, find it again then join us when you're ready. Last 5, 4, 3, 2 and 1. I lost it twice. You're better than me, you're not worrying about it. Okay now we're gonna  work our triceps. So,  you're gonna take that dowel, wrap it behind the back of your both hands. Knees soft, tum in, we're gonna tilt forward slightly. 

Workout to make body

Tailbones ascended back, and we're gonna kickback. You might do it at the gym or at home; with a resistance fan or a cable. Alright. Kick it back. You might feel a little heart in the shoulders. We have more narrow grip both arms working at the same time. Squeeze. Squeeze. Elbows up to the ceiling. Don't let that tum hang, keep that belly button in. Squeeze back. That double grip really makes some difference. 10 seconds. And 5, 4, 3, 2 and 1. Yeah. Felt a little fire in there. Okay. We're going to move into biceps now. So, grab that dowel in your right hand. We're gonna balance on that right leg. Tum tight. Right knee soft. 30 seconds. Squeeze it up. That pole is 50 pounds. You're using all of your strength to get it up. Squeeze it up. Right knee stays strong. Shoulders are down. Again, you might use your Drishti or focal point to stay balanced here. If you need to, you can also put light toes down on your mat. If you can't seem to balance and move the arm at the same time. We have 10 seconds here. And 5, 4, 3, 2 and 1. Change to the other side. Let's find our balance. Spread the toes, press down to the heel. Left hand.  30 seconds. Curl it up. Breathing. Holding that balance. Left knee is soft. Abs are engaged. Heavy bar using your own body resistance. Squeeze. Keeping that muscles as tight as you can. Last 10. And 5 4, 3, 2 and 1. Let's take it from the top. Down on the mat. Chest press in bridge. So again, make sure those heels are close to those glutes. Can you reach down your fingertips and touch the back of them? That's what we want. Wide grip. And you can use the strap of this side. But dowel is a bit easier. And it makes sense practically but if you prefer to use strap, if that's all you have. That's great. You don't have either? Bodyweight works too. Here we go. Pick those hips up, and press. Wanna get those hips as high as you can, contracting those glutes. Making those muscles work. Every contraction counts. Make the most out of every exercise. Wrists are nice and straight guys. Elbows just tap down the floor. Press it right back up. 15 seconds. Hips up. Don't let them drop. Sometimes it happens and you don't even realize. Last five, four, three, two,  one. Good. Stay up here. So you're about shoulder-width apart with your hands and Bring it down, up and squeeze. Good. Bringing that bar to your quads and back down. So we lower the glutes down towards the mat but we don't make contact. Just want to feel that mat just start to come underneath you, and hips go right back up. Squeezing, arms are straight, elbows are locked. Shoulder blades on the mat, head's resting comfortably. And inhale, lower. Exhale, squeeze and lift. 10 seconds. Last 5, 4, 3, 2 and 1. Good. Let them heels in the air, come on up guys. Alright. We're gonna go into the deadlift with rows. Starting on the right foot. Soft knee. Find that focal point. Bend it down, row it up to belly button, and back up. 30 seconds. Lift. And bring it up. I just need you to look away from us. Find something maybe a spot on the wall; a spot on the carpet. Something in the room that you're at, or wherever you are; just kind of zone out. 15 seconds. Nice and strong. Last 10. And 5, 4, 3, 2 and 1. Change to left leg. Soft knee, shoulders down, in the zone. Here we go. Kick back with that right heel. Remember to breathe. We're almost at the finish line. Stay with us. You're so close; you've worked so hard. Finish up strong. Last 10. And 5, 4, 3, 2, and 1. Triceps. Grab that dowel behind your back. Feet shoulder distance apart. Knees soft, tilt forward, and kick back. Squeeze. Get those elbows up high. This will create a little. You wanna try to avoid lifting the shoulders by the air. So keep those shoulders away. Abdominals are working. Knees are soft. Elbows high. Halfway through. Last 10. And 5, 4, 3, 2, and 1. Single-Leg Hammer Curls. So let's balance on that right leg. Grab on that dowel, curl it up, and lower. Again, if the balance is challenging; two big toes on the mat. Smile, because you know you're almost done with your workout today. You're feeling good about everything you did. Last 10 seconds, right here. And 5, 4, 3, 2, and 1. Change to other side. Find you balance on the left foot. Dowel's in the left hand; last set of curls. 30 seconds. Heartrate's coming down. Finding our breath. Holding strong into our balance. Halfway there. Last 10. And 5, 4, 3, 2, and 1. Great job today. I'm feeling great, how about you?I’m feeling sweaty too. Let's start our cooldown. Congratulate ourselves for all the hardwork we've done. So, let's start with nice, deep breath, in through the nose. And exhale. Relax. Take two more.

It feels so good. Big inhale in. Exhale, relax. Knees are soft. One more time, big deep breath in. And exhale. Let's bring those hands to the quads, Weight over our knees, back is flat. We're gonna flatten out our back; sit way back on our heels Roll it up, chin to chest, flat. And right back on. Feeling your abs breathing in here. Inhale. Hold it in. Exhale. Flat back. 3 more. And exhale. Good.Last two. And relax. One more deep breath in. And exhale. Good. Let's bring it all the way up. Let's start with a quad stretch. We did a lot of quad performing all those jumps and squats and pulses and all that good stuff. Finding your balance on the left side. Grab onto chair, or a wall. Whatever you need to, if you can't find balance here. Bring your heel up to your glute. Abdominals engage. Shoulders down. As always, supporting knees stay soft. You don't wanna lock those joints. And let's take it to the other side. Quad stretch here. Great job. Alright let's take big inhale here. We're gonna exhale; swan dive forward. Fingertips lightly on the ground. Shoulders down, chin to chest. The least we can do is just hold here. Stretching our that low back. Hamstrings are working. If you wish you can take those hands and wrap them around the back of your ankles. Tuck your chin to chest. Pull yourself in just a little bit tighter. Or if that makes you feel unbalanced just keep fingertips on the floor. Stay here for two breaths. Exhale. And one more. Exhale. Walk those hands up to right above the knees. Roll it up nice and slowly; one vertebrae at a time. Shoulders down and back. Right ear to right shoulder; left fingertips reaching for the floor. We can add some light fingertips right above the temple. And pull over gently. Release. Left ear to left shoulder. Right fingertips reaching to the ground. And release. Neck turn.  Big circle all the way around 360. And go all the way back. And let's bring it down to our mats. Starting down in all fours. Way too similar to the cat-cows that we did in the beginning. Inhale, rounding up the back. Chin to chest. Exhale, flat. Good. 3 more. Inhale, roll it up. Chin to chest. And exhale, flatten it out. Last 2.Inhale, round up that back. Exhale, flat. Last one. Big deep breath in. And exhale, flatten it out. Good. Let's sit back into Child's Pose. I want you to reach your hands out; wrist creases to the front of the mat. Sitting your glutes back  onto your heels, or as far as you can get them. Pick the left hand, cross it over to right. Sink down into that left hip. Let's stay here for two big breaths guys. Big inhale through your nose. Exhale and relax. One more time. And relax. And let's switch up those hands. Right hand reaches way over the left. Sit way down into that right hip. Let's stay here for two breaths. Exhale. Sinking into your right stretch feels so good. One more. And relax. Good. Straighten those hands back infront of us. Come up into stacked knees. Interlace our fingers behind our back. Squeeze your shoulder blades together, so you're cracking egg and then catching your it. In your hands. Chest up. And let's release those hands and go out for a tricep stretch. Fingertips above the buckle of the elbow. Press down gently. Reach down your back. And change to the other side. Excellent. Let's come down onto our backs. Arms out to our sides. We're gonna zipper up from our ankles to our knees. And drop our knees over towards the right side. And gently turn our head to look over our left shoulder. Bringing out the spine; bringing out all the toxins. Bringing nice big stretch. And let's transition our knees over. Drop them over to the  left. Get comfortable there. Make sure both the shoulder blades are intact with the mat. And then turn to look over your right shoulder. And let's bring the knees back up to the center. Let's hug our knees into our chest. Rock side-to-side. Massaging the lower back. And let's rock into a seated position. Extend those legs out in front. Let's take a big inhale up here, . Exhale, scoop in your belly, reach for the toes. If we can't get to our toes, let's get to our ankles, to our shins, to our knees. Tuck our chin to our chest, roll up our shoulder blades down. hope you enjoyed it, thanks.