Fat Burning Beginner Total Body Workout 1

Hey, hey, can help the U TV squad. My name is Chris Fry and this is your fat burning beginner total body workout. Joining me today is the fabulous Miss Shannon and Miss Shelley. Hi, and they are ready to work out with you. It's gonna be fun.

Ok? So this Fat Burning beginner series, this is for those of you. If you're new to exercise, this is for you. If you haven't exercised in decades, this is for you. If you like things just slow down a little bit, this is for you and if you want to make it harder, you can go with heavier weights, right?

Girls. Ok. So we're gonna get started. We're gonna do a quick warm up. We're gonna do total body moves today which are gonna involve upper and lower body at the same time.

Let's take our feet a little farther apart and we're gonna just do a big warm up here. So big, deep breath, inhale up, exhale down. Let's do two more big browns right here. Oh, all right. I want you to talk to yourself and say yes, I can right there now, roll those shoulders back.

So we're gonna go, like I said, a little slower, we're gonna talk range of motion and we're gonna talk good form so that you have time to do things correctly. Let's pedal those arms back. We gotta warm up the shoulder sockets, fallen socket joints, the shoulders and the hips, us cilla back. Good. We're gonna hit every muscle group today, right?

And we're using, we're using a little lighter weights come this way. But like I said, grab heavier if you think I just like things slow down, but I wanna go a little bit heavier. You got it right there. OK? Give yourself a couple of hugs because you're about to do something good for your body.

All right, a couple of hip circles. So same thing, ball and socket joint. Let's just come over like a little step stool in front of you right there. Good. And by the way, we're gonna do things standing up and then we're gonna go to the ground.

We're not gonna go up and down. Once we're down on the ground, we're staying there. We hang out. OK? Now, let's change one more on this leg.

Let's change the internal rotation. So you bring it around. It is important to get those joints ready before you start to work those muscles right there. So your joints are where two bones come together. So we gotta work them right there.

Oh Yeah. Last one. OK. Shake it out. Good cat cow.

Speaking of bones. You got 24 vertebrae in the back of your body. You need to move them. So you round and flat and just move at your own pace right there. Just round and flatten a couple of times.

Good and then roll up each vertebrae one at a time. Awesome. We're going to squat, take your feet about shoulder with a part. We squat down for two like this. It's one, two and up good.

So let's talk about a squat. Your eyes are up looking at us. We're smiling at you shin up. You wanna keep your heart above your hips and you come down with bending those knees as comfortable as at a range of motion that's comfortable for you. So girls keep going.

If this is good for you, you're just new to it and you're not gonna go down too far because you wanna make sure you get back up. That's fine. That's important to get back up. Now if you're like, yeah, my knees are flexible. My hips are flexible.

You come down lower but I wanna show you this is not a squat. This is not a squat. I gotta keep that chest up. So you gotta use your back. What do you think if we pick up the pace?

Just a little bit, girls ready you go, it's down and up. So do your best. This is just a good body weight squat. I love it. Lower body.

Give me four. Yes. You hand. Give me three. Come on, give me 2 ft are nice and wide.

We're to go right into a hamstring curl. We're gonna go right and left. So you're curling that leg up and here's what's happening. Stretching your quad, working your knees. Let's add some arms.

You're just gonna pull them, pull them chest back right there. Pull them, pull them warming up everything. Let's go for sets, three sets, get your heel up as high as you comfortably can. Last one knees to the front right there right there. So we're working to get that knee up to your belly button again.

We want you to work at your fitness level. If you are new to this and you're like my heart rate's already high. That's ok. Slow it down, right? Ok.

So we're pulling that knee up. Now, let's take those arms overhead. Our heart rate's gonna go up, push it. We're pushing it right there. Good.

Come on, let's go. 876. No problem. Right. We got this 43 low impact jumping jacks look like this.

You're just gonna tap and tap to the side using our lateral plane of motion. Hey, you learned something new today. Ok. Right there. Awesome.

Oh, it's actually called your frontal plane right there right there. Arms are going up and down. Let's go. Four sets. Come on, three sets.

You got it. Two sets. Now we're gonna practice a lunge right here. Take your right foot behind you in a lunge, you're bouncing on your back toe. So it's a lot.

Keep your chest up, abs tight. Down for two and up for two. Let's go down two up. Now, go as low as you comfortably can. Lunges are a tad, more difficult than a squat.

Yes or no. They are. Look at me my balance, that balance to find that balance. But that doesn't mean you shouldn't do them even if they're hard still do it. Don't two.

Now, if you're somebody who's at home saying, well, I lunges just aren't for me, then do a squat instead. When in doubt, do a squat. Always come back to here. That's my motto. Ok.

We're gonna go one more. Now we're gonna go to the tempo. You don't have to go all the way if you can't. Here we go. Here we go.

And it's down and up and down and a pillow legs fire up that it's a little bit of a leg workout in the warm up, 43 to switch five. Ok. So balancing on that back leg, here we go and it's down for two and up for two. Good form good. So you have to use your core all the time.

We'll talk about it, especially when you were using more than one muscle group at a time. Right, right here. Let's do one more at this tempo and 12. Now we're gonna pulse it out. Here we go.

It's down and up and down. Oh, yeah. Come on. Who feels a lot harder when it's slower? Right?

Yeah. Three. Yes. Two. My friends and one good.

All right. Shake it out. Are you guys warm, shake it out? Ok, let's get started. We're gonna grab our weights, Shelley and I are gonna start with our £5.

You got a set of threes again. If you're at home and you're like, I love slow, but I wanna go heavy, grab your 15. It's all good. Now, we're going for a fairly narrow squat. Our feet are about hip with apart.

Shannon's gonna go for a little wider squat. If you're new to squats, it's probably gonna feel better to go a little wider. Right? Are you ready? Down for two and up for two?

Let's go. It's down two and up, two down again. Your range of motion may not be as deep as ours. That's OK. You are working towards it.

It's not fun to be perfect. Let me tell you, it's good to have some things to work on. Right. Keep that chest out. All right.

Last one like this, we're gonna add a bicep curl. So we're gonna go faster. We're gonna go down and up, hammer curl right there, down and up, hammer curl with the biceps. You keep those elbows steady. Do not swing at the elbow all bicep down and up.

Oh, I love it. No moment. Who you got it. Come on. We got it.

Awesome. Now, we're gonna take that bic of curl and make it happen even a little faster while we're squatting. So that's gonna take a little coordinations time. My friends here we go like this. It's down and up, down and up.

We're gonna add an overhead press. Say what? Let's do it. Here we go. It's down, up, elbow, slightly forward.

So you're still using some bicep adding in those shoulders right there. Now, make sure you do not arch your low back at the top. Right here. You wanna tuck that pelvis under knees are slightly soft down up. Press this.

Yes. How you doing? Ladies? Good. Remind ourselves.

No momentum in that swing, right? No momentum. Awesome control that bicep, tricep push. And if you are new to exercise, we are so proud of you because it can be intimidating. Sometimes people are like, oh man, did I miss, did I miss my calling?

No, you did not. We're calling you right now right here. Four, three. Come on. Oh my goodness.

Two. I love it. W 41. All right. There you go.

So we got some in there. I love it. All right. Now we're going to turn. I'm turning to the side to show you a dead lift.

So this is a squat. We just did squats. This is a dead lift. You hinge from your hip, you stick your butt back like you're gonna hit the door with your butt. Your spine is long.

Don't do this. Keep that spine long, slightly soften your knees. Come back up. Are we ready? Yeah, we're down for two.

Let's go down for two and an option So it's over for two. Nice long spine. So you basically have to puff your chest out. Be proud, right? Like a peacock puff out your chest right there.

All right. Now we're gonna add a mid back row. So we're gonna work that backside. We're gonna row those weights past our hip. We're gonna come down in that dead lift.

Looks like this. Come over and row up over, grow, pull those weights back. Let's go dead lift. Now, in that dead lift, keep going. My friends, you're feeling your dead lift right here, hamstring and glued.

So I wanna make sure you're feeling that at home. It's hamstring and glued back muscles right there. Right. Girls, you got it, got it. You can do this without your weights too.

You could do it right here because you're still using those muscles. That's right. Let's go. You do. You love it.

All right. Let's do one more. You guys got it right here. Now, we're gonna hold it over, hold it over, hold it over. Abs are tight.

Now, let's just row, it's up and down up. If this is too much, you can stagger your stance so that you are keeping those abs nice and tight. Good job. I like the alternating chan. Yes.

Right there. Hi. Oh, baby. Come on back. Strong, back, better posture.

Let's go. Woo. Out. Weight is in the heels. Nice.

Long time. Two more. Let's go. One. Come on, baby.

Two. Good job. 00, man, my hello. We got it. All right.

So we just did this move. That was for our shoulders and biceps. We're now going to do A T So you got, you might wanna lower your waists. You tell me. So that's a nice long lever, front and back, shoulder right there.

All right, let's come into a lunge. We're gonna come into that lunge we're gonna lift, then we're gonna stand back up. So we're using coordinations when you do these multi mule group exercises, there's some like mental work that goes on you. All right. Here we go.

We step back, we lift open, close, step back, lift, open, close, step back. We don't have to stay to the beat. We're good right here. Follow my lead. We're right here.

Legs. Yep. So that also is tricky when you alternate legs. So we're grabbing in a lot of stuff for you guys right here. You should try the fat burning beginner, um lower body and upper body separately.

They're awesome. We also have a core and a cardio w and a yoga. Heck yes. Go lots available right there. Awesome.

How are you guys feeling shoulders on fire? Honestly, it's ho because we're calling this beginner. But guess what? I'm starting to glow a little bit. Yes.

Right here. Let's do one more on each leg. What do you guys think? Yes. OK.

Here we go in that lunge. Oh baby. Hold that lunge. You've got it. Come on shoulders right there.

Who? Who? Right there? Awesome. Wow.

OK. We're coming down to the mat and we're gonna stay down there. So we're gonna work triceps. We're gonna do push ups for chest. We're gonna do some core, we're gonna do some more glutes.

OK? So we're gonna start with the push ups. Shannon's gonna show you a wall push up, which is a great place to start. Nice. Also do a push up on a chair.

OK, Shelly? And I will be on our knees to show you now in a push up. I want you to avoid using your neck. So we're gonna try to use more tricep and get our elbows behind us instead of way out to the side, relax your neck and you decide how much body weight is going into the push up. Hands can be on the floor like Shelley has, I'm gonna put them on my waists to make my wrists neutral.

So it's up to you. Here we go. All right down for two, up for two, let's go down two and up, two, down, two and up, keep going. Girls, let's go down two elbows, go back and if you feel like that's too much body weight coming in down to the mat, then put your butt in the air. Yeah, just like that.

No problem. You can put your butt in the air. You can booty pup anytime you want. You can do whatever works for you because push ups are so freaking hard. Let's go one more and push back, child's post.

That wasn't so bad. Uh, ok. Yeah. Ok. Here we go.

We're gonna move into bird dog. Great core exercise. So I want you to keep um overarching in your low back. I want you to pull up through your belly. Nice long spine.

Like you're balancing a plate on your spine. Ok. Hands on the floor like Shelly or you're on the weights. Shannon I OK. Bird dog, opposite hand and leg extend, reach your fingertips away from your toes and then switch in how to switch exhale, to extend, breathe in how to switch exhale to extend.

Good balance that plate on your back. Maintain that strong core. Breathe in hell and XTW. Oh yeah. Come on.

I always, I always, it does. I always say when in doubt do birddog. That's kind of my go to right there. Spinal balance right there and done. Ok.

I know you're not gonna like this but one more set of push ups. Ok. I hold you to eight of them, just eight of them girls ready. You're gonna stay down. Ok.

Here we go down for two and up for two. Here. We go down for two. So you can really think about your form. So you're keeping your neck relaxed, elbows slightly back.

That's two already. Hey, here comes 30, here comes 40, my goodness. Team you can. Here comes five. Yes, here comes six.

Come on. Oh my goodness. 07. Come on. You got, here comes eight.

Oh my goodness. Press back. All right. You just did two sets of push ups. Now, if you stopped and said, well, Chris, I only did one because that's all I can do.

That's fine. Work towards more like being perfect is boring birddog. Here we go. Extend and come down and you inhale and exhale, inhale to prepare, exhale, to extend and tighten those abs inhale, to prepare, exhale, extend nice long spines. Do not arch that low back.

Here we go. Really make that leg action point, your toe, push way out there beautiful. All those back extensors firing core muscles working one more on this side. I love it and done. All right.

How are we feeling? Team? Are we good? The glute squeezes and tricep kickbacks. Here we go.

So we're gonna use weights. Make sure this time you grab your weights, got at least a weight in one arm. We're doing one arm at a time. Ok. So let's do that.

Same legs, same arm. We're gonna start with the legs extend. Here we go. You're going to lift and tap and lift and tap and lift and tap. Now, here's the key.

Maintaining that nice long spine shell. You look great, nice long spine, all those back extensors working tucking in, in that abdominal region. So you're holding those abs tight, not arching that low back and you're squeezing the heck out of the booty. Yes or no. Yes.

Yes. And that is not. Squeeze that booty now. Pulse it. Oh, my goodness.

Let's go right here. Right here. right here. Tell me when you feel it right now. Right now everybody at home is like you can't hear me.

Here we go. Here we go. Last six 543210 my goodness. We get that elbow up. So in order to use the tricep, we extend and squeeze, then we return it back down.

Notice we are not moving through our shoulders. We have asymmetrically held that shoulder in place. Here we go. Kick back for 212. Return.

Here we go. Now, same thing with your core. You are maintaining that nice long spine pulling up through your abs. No sagging in that low back. Here we go.

Extend for two and squeeze that muscle. No momentum, right? No momentum. Oh my goodness. You feel that tricep right there.

Oh, we need to slow things down more often. You're not kidding. Right here we go slow and controlled. So keep going that tricep, the back of the arm. We use our arms for all of our everyday activities.

So it's so awesome to get that bicep we did earlier and that tricep, opposing muscle groups. Here we go. Let's go for two more on this side. One and one more. Two right there and done.

Extend the other leg. Are you ready? Maintain that nice strong core, long spine. Here we go. And you lift and tap and lift and tap.

Let's go lift, baby, tap lift. Now, I feel this in my glute, no doubt. But I also really have to concentrate on that sagging in my low back right there. Strong through the arms. Yes, definitely.

Come on right there. Right there. All right. One more. One more.

One more. Hold it up and pulse. Here we go and do pulse Paul. Oh yeah. Oh, they're firing now.

There it goes. Oh, come on. What did we do last time? I think I picked that number six. Let's try it.

654321. Excellent. Oh my goodness. I gotta push back. Its nice to stretch back to us.

Ok. Here we go. Elbow up, elbow up 12, return 12. So you're on this side, you guys can stay there. You're right here and it's 12.

Squeeze it 12 and it's Maintain that strong core and it's 12 tuck those abs in. You've got it and it's 12. All right. Here we go. Give me three more.

That's it. Just three more. Oh, yeah. Here we go two more. Oh my gosh.

You guys time is applying and one more. Oh baby. All right. Put those things to the side. Super proud of you.

We are finishing right here, come forward, heels are on the ground and we have those abs. Nice and tight. Now we're gonna scoop out those abs. I want you to think like when you're scooping out a melon with a melon baller. G melon baller.

Yes, of course. People don't. Ok. So you scoop it all right. So we're scooping out those abs rounding through our low back and it's like we're holding a big beach ball.

So we're gonna go back for two. Here we go. It's 12 and 12. So we're only going halfway back. Yes.

Right there. So you feel everything here have to grip and get, get you back up right there. Now, if this is too hard for you or a little bit above your fitness level, you could take a resistance band and wrap it around your feet and hold on to it. And that would give you that ability to get back up if you feel like, well, I get right about here but I get stuck just a little assist right there. Oh, my goodness, you guys.

Oh, I'm so proud of you today. Two more. One more. Come on and done. Well, my goodness.

That was 20 minutes. My friend that is, it does go fast when you have to touch our toes. So we did a squat curl press. We did um some dead lifts and some mid back rows. We did some lunges and some shoulder keys.

We did push ups. We did bird dogs, we did glut squeezes, triceps. Uh We did it all. I think we used every muscle group. So if you're like, ok, 20 minutes, you know, wham bam.

Thank you, ma'am. That was it. You got it right there. Ok? Give me that, see the twist.

Now, see if you can bring that knee in towards your chest and when you do this stretch, try not to round your back, you won't feel it. So I want you to sit up as tall as you can then pull in slightly and you'll feel it through the outside of the hip all the way up the glute part of getting stronger. And strength training is understanding which muscle your group you're using when you should always know what muscle group you're using. You should always think, let's go ahead and just pull that leg back. So this is your quad and your hip flexor right here.

You should always think about range of motion and form and then of course you add weight to it if it works. So if you're new, you just gotta kind of, you know, take your time and learn about it right there. Ok. Other side sit up tall and if you did this with £15 weights, you are a beast, right? You are because that's no matter what, when you throw in heavier weights faster or slower, it's hard right there.

Good. Oh, man, I feel this today. Oh, yeah. In a good way. In a good way.

Ok. Here we go. Same thing. So we're pulling back right here and you're feeling your quad in your hip flexor if you don't know what your hip flexor is, it is the thing that bends your knee for you and lifts it up. So this muscle in here and we use it every day.

You, you bend it when you sit, but you also use it every time you walk, you go up and down stairs, you bend whatever it is, those hip flexors get abused and used. So stretch it out. Good. Awesome. Ok.

Now, can you touch your toes? Let's just see how those hamstrings are. So we're gonna try to push our heels to the floor and then drive your nose towards your knees. Here we go. All right there.

Oh, yeah. Yes. That feels great. Awesome. And we're gonna roll up one vertebrae at a time.

So stack them, make them really tall, give them some space all the way up. All right, team. That was fun. Thanks for joining me. Thank you.

That was great. Way to go. If you accomplish this for the first time, way to go, we are so proud of you. Check out the other fat burning beginner workouts. Um, check out our walking workouts, check out everything, we'll see you soon.