Fat Burning Beginner Workouts: Standing Core

Hey, hey, get healthy U TV. My name is Shannon and today I am bringing you beginner standing core. I've got my friend Chris with me. Hello and Miss. We're excited to be here today.

This is a 20 minute workout. We don't need anything except a wait and the wait is also optional. We're using a lightweight today. You can use a £3.05 pound weight. I wouldn't say anything more than that, but we're gonna do everything standing up, twisting and bending in all sorts of ways.

So if we're ready, we're gonna do a quick warm up and then get started. All right. Alrighty. Let's take a deep breath in and up. Good.

Exhale out that air. I got deep breath in and out. Exhale one more for me. Deep breath, exhale out. Awesome.

Roll your shoulders forward and forward and forward. Give me a couple more like this. Nice. We're gonna roll them back. Perfect.

Three more. One more. Excellent. All right. Arms out to the sides.

I want you to reach to your left side. Oh This one feels good today. Nice side stretch there. Bring it up, center for me. Take a little tip over to the right side, opening up that side body and back up center.

We're gonna go one more each way to the side. Good back, center and again, other side really opening up that side body back, center, good hands on your legs. We're going to bring our chest right down center with a small spot with it, bringing your chest down. Good now, touch your chin round your body all the way up, roll those shoulders back at the top. Good chest comes down again, round your spine up towards the ceiling of the sky.

Roll your shoulders back, do that one more time for me and roll it up. Excellent. We're gonna take our arms big circles here with your right arm first. Circling back, switch arms. Excellent.

You know, with your core, the whole, forget that your back is part of the core, right? It's right. It's the front and back side and we gotta make sure we hit it off. Awesome one more each way. And now we're gonna circle forward.

All right. Take that right arm and then left arm two more each side. Awesome job. All right. Shake it out for me.

Shake it out side to side, loosen everything out, loosey goosey right here. All right. We're going to start out right now with a side bend and as we get warmer and we keep going through these movements, you'll see your range of motion might improve. You might be able to side, bend a little bit more to the side, whatever it might be. So listen to your body, keep everything pulled in with great posture for me.

We're going to start out with our hands right here behind your head. Chest is up nice and tall. Pull those shoulder weights down and back into your back pocket. So you're gonna tip to your left side looks like. So again to your left, we're gonna stay on the same side to the left.

Perfect. Your chest is out. Pull those elbows back a bit nice. Give me four more to the side. Two more, one more.

And then we're gonna go right to the other side over to your right here it is. And you can really feel yourself pull your abs in even when you're going to the side because you gotta really contract right, pulling that belly button in towards the spine, keeping everything engaged. You wanna exhale as you bring your body back up three more one more and then we're gonna alternate left to right here. We go, left, center, right center. Awesome chest is out.

You're doing great. Starting to feel that side body right. Really up. Oh baby. This one will sneak up on you.

We're going to go two more each way and do another variation of this one more each way. Make sure you're breathing awesome. All right, I'm going to release my left arm and I'm gonna come down to about a quarter squat. Now, you can bring that arm behind your leg or in front, whatever is most comfortable for you. And I'm going to bend to the side again and then straighten up.

I'm staying directly over here on my left side, side, bend my chest is out. I'm not leaning forward at all just to the side. Awesome. And what you said earlier, Shannon about, pull your belly button. Yes, that is so important because when you're standing up, you sometimes you really have to think about right engaging.

Yeah, we've got three more on this side. You're gonna feel that side, that right side. Really pull forward or pull up one more. Excellent. Go ahead and switch arms.

We're gonna take that right arm down. Go ahead and tip to your right and back up. Center chest is out. Pull that elbow back sometimes when I just give that little cue to pull that elbow back that's behind your head. It prevents us from leaning forward and punching forward.

Awesome. You've got it. We're gonna feel really bendy. We're gonna feel really bendy after this. Right.

Yeah, you got it. Give me three more. Two and one. Fantastic. All right.

Arms are gonna go straight out to the sides. Now, this is a fun one and I know Chris is gonna really like this one. We're gonna go side to side, moving through your rib cage, right. So you're going left and right. So this is a dancer's move.

That's why she says that because I am stiff as a board. So if you are like me, don't feel bad just and your best. But man, can you feel this through your right through your back? Absolutely. Pull those shoulder blades down and back, pull your belly button in.

Think about what I want your body to be doing. Pulling that belly button and scoop out your belly, pull those shoulder blades down and back. All right, everything's engaged. My hips are not rocking. They're not doing this even though that'd be really fun right now.

Right. Let's add that to the end. Good. Keep going like this. 43, we're gonna keep rocking.

Hands, come to the hips. Now, hold on to your hipbones. Feel the difference there noting that it's just through your rib cage. We've got 43. Keep going arms straight out to the sides again, 432, back to your hips.

43, two again out 432 to your hips. Last 1432. Awesome. Alright, we're gonna move on to a chop chopping motion. Ok.

So we're gonna keep our feet uh maybe a little bit wider than shoulder width and you'll start to see as we move. Ok, I'm gonna bring my hands over the outside of my left leg. Then I'm going to reach up towards the back corner and come back down. So imagine I'm grabbing something off the table. I'm putting it up on the top shelf.

Ok. Or if you're short, like me, you'd probably have to climb up. But we're not gonna do that because you have to get a step. Just imagine. Just imagine that you can reach it.

Right. We have to imagine. We always have to, if you're a little taller than us. Yes. Exactly.

So, this wood chop here that we're doing the side chop, we're gonna be doing it with a weight in a little while. But of course, we have that option and Chris will show you where you can stay right here. So I'm turning my feet and my hips right with me. Now, as I've gotten familiar with the movement. Excellent.

We've got three more here. Turning your body, arms are quite straight, soft elbows. One more. You got it. Awesome.

We're gonna go to the other side now. All right. So we're going to the outside of our right knee again. I'm bending, turning that corner down, placing that up on the cabinet, grabbing something else from the counter. There's a lot of things that we're putting away today.

Apparently. So I, I'm literally imagining that I'm putting my dishes away. Right. They're like, oh, break them lifting it way up there, right. Keeping your abs pulled in.

Remember? Don't forget to smile. Makes it more fun right here. It always does. Everything's better when you smile.

Nice, beautiful. We've got four more right here now. Come on. Athletes, stay with us. Get that quartet two more, one more.

There. It is excellent. All right. So we've got all those side bendy things happening now. So we're gonna go back to our side bed that we did before, but our feet are going to be a little bit closer than when they were wide.

We were gonna bring it right right here, let's say, OK, so I'm gonna have you go side bend and then a leg lift. OK? So I'm gonna go down my left leg then lift my left leg, side, bend, leg and leg good. Now, chest is out. Remember abs are engaged.

You got it. We've got a little bit that hip abduction you feel right and into your oblique as you lift that leg out to the side. I love adding that, that little crunch. Yeah. Right.

It's like a two for one. Love that. Love it. Plus a little balance challenge right there, right? Which is extra core, right?

Exactly. Two more. One more. You got it. Excellent.

All right. We're gonna switch shake out that arm a little bit. All right. So now I've got this hand, my right hand going down my right leg, back up center side leg out. All right.

Here it is side bend, abs are engaged. Chest is up tall. I feel like this is one of those moves that looks easier than it actually is. Right? For sure.

I think that's how a lot of core exercises are. You look at it. You go, well, that doesn't look too hard till you do it right. And when you think about how I want your body to be engaging those muscle groups, not just going through the motion, but actively engaging your core, that hip abductor to lift your leg out. You're gonna feel it so much differently.

Two more, one more. Awesome. Ok. We're gonna go ahead and pick up our weight, right? So we're gonna go through a shoveling exercise, ok?

Now you can do this with or without. Chris is gonna show you it without. So I've got my feet quite close together on this one and I'm gonna swoop down to the outside of my left leg and bring it up shoulder height. Now I'm gonna go to the outside of my right, bring it up shoulder height. So I'm shoveling sand at the beach, ok?

It's not snow. No way. Thank goodness you didn't say no. If we don't speak of that word. No way.

That's a four letter word. Us, Minnesota girls do not like that word. No good. So as I'm squatting and twisting, you'll see that my outside leg, that heel does lift up and that's exactly what I want to happen so that you get that big twist in through your spine. Oh Man, lots of rotation.

You got it. Awesome. We're gonna go two more each side. Then we're gonna take this to our chop one more each way. You got it fabulous.

All right. So we're gonna still hold on to this lightweight option. Always to not use any weight at all. We're gonna go back to that chop or picking the dishes up and putting them in the cabinet as Chris said, ok, so we're gonna go to the outside of our left leg, reach up, back, right corner, come back down. So my arms again are quite straight as you get the hang of it.

You can go ahead, bend those knees a little bit more. Take it lower. You, do you remember your abs are engaged? I'm exhaling as I reach those plates up to that top shelf right there. Nice work.

Oh man, you got it. Come on. Three more. Two more. Last one.

Awesome switcheroo. We're going to the other side outside of the right leg, back, left corner all the way. All right, here we go. Exhaling as we twist, your abs are engaged. Who remember you can get lower if your body will allow it.

It's amazing how much more you can do with standing. Right. Absolutely. And if you have to slow down, do not feel badly. Do your pace.

Right. Exactly. Two more right here. One more. Awesome.

All right. We're gonna keep holding on to this weight. We're gonna go back to the side bend that we did at the very beginning. Ok. So we're gonna bring our feet closer together with the side bend.

We did it at the beginning, not weighted. Now, we have a weight. You do, you, you don't have to, but we're gonna bend to your left and center, left and center. You got it left and center chest is out. Pull that elbow back.

That's gonna help keep your chest out. Your abs are engaged. Shannon, when, when we talk about abs engaged for beginners who don't even know what that feels like. I often think about zipping a pair of jeans that are just a little too tight. Yeah.

You know that feeling and you zip for sure. And you kind of have to suck in. Right. That's what that engagement feels like for sure. I like that.

We've all had a pair of jeans. It's just a little too tight. Right. And then you hope not to zip your skin. All right.

We're gonna switch sides with that other hand behind, straight down your right leg and up, center side, bend and center. Remember directly to the side, not leaning forward at all. Thank you for that reminder. Right. It's easy to just kind of cave in because this is what we do all day.

Right. Right. A little bit of posture. Who you've got it? Three more.

Two more. Excellent. All right. We're gonna place that weight back down. We're not gonna use that now.

All right. Bringing our arms straight out feet are wide apart. Looking like a star here. I'm gonna bend and reach to the opposite knee and then straighten my body up. So I'm bending down to my left knee and then reaching my body up.

So this is where we begin, right? And maybe it's touching your thigh, maybe it's touching your knee. Maybe you can go a little bit lower, touch your shin, your calf, your ankle. How flexible maybe are you? I don't know.

Right. But you do, you, and what works best for your body today across the body. And I'm just staying at the knee for everybody who's with me. Awesome. You guys got this.

You're doing great. And I'm really focusing on using my abs to lift. Right. Fabulous. Almost.

There. We're going to go one more on each side now. Excellent. All right. Bring our knees up in front here.

We're gonna alternate them starting with your hands on your hips. Right knee comes up first, right, left, right, left, right left. You got it right. And if you need something to hold on to use it, go in your kitchen and hold on to the counter. Right.

It's all cleared off in our kitchen. We're talking about our kitchen, right. All the dishes have been cleared. So you've got lots of space to hold on to. All right, we're gonna take this knee and it's gonna open up out to the side.

All right. Stay right with this. You can go faster if you like, you could go slower if you need that. Music is there, it's a background so that we're not singing to you the whole time. Little mot motivational be right.

Right. All right. So we've got our knees going. Right. Can you bring your hands up behind your head for me?

So we're just opening you up a little bit bigger here. Those hip flexor are working. You're gonna feel them. And now we're gonna add in a little side bend right to that knee. Same elbow, same knee.

Yes, that's gonna look different for everybody. Oh, baby. Are we feeling those hip flexor they're working now, chest is out. Elbows are back. Athletes.

Your chest is up tall. Keep breathing. We've got two more each side for me. One more each side. All right.

Keep your knees going for me. OK? Go ahead and I could feel that in my hips and it's not stopping. It's not stopping right now. We're gonna keep going.

So with this knee, I'm kind of going off at an angle. It's not directly to the side, but I'm gonna add in a little tap. It's gonna start tapping my leg and then tapping the other. Tapping here and here. If you want to make this a little bit bigger, if you've got that range of motion or you feel good today, even better than maybe yesterday.

You're gonna reach underneath it. Give a little clap and you are engaged. Yes, your hip flexor are working because you're lifting that leg up for and three and 21 more each way. You got it. Fantastic.

Holy banana, banana. That's right. I'm gonna have you step your right leg back. All right, right leg back, drop your knee down for me. Just a little bit.

We're just gonna open up your hip plexor from all those knee raises. We were just doing. You did. Amazing. They add up.

I mean, you think that lifting your knee to the front is not that big of a deal, but my quads right? My core feel it 100%. Raise that arm up for me. Can you give me a little tip? Just a little one.

Remember? Hold on to something if you need to, we're just lengthening that side body. Great. Bring it back, center, both feet come together, you're gonna step your left leg back where it's comfortable for you, get your balance, find your balance stretching out through that hip plexor first. I'm so excited.

I started lifting my arm. You were excited. We're gonna bring it up right now. Let's bring it up right now. I love little side body.

Remember and you can hold on to something for balance. You know, something about standing abs is it's real life because most of the day, you know, you're moving around, you have to learn how to gauge your core at all times. Right? Bring it back, center in all situation. Exactly.

We're gonna bring your feet apart and we're gonna bring your chest down center and then round your spine up just like we did in that warm up. Do that again for me. Thank you. I love this. Yes.

Round it up, shoulder blade, come back. Uh do that for me one more time. Round it up good. I'm gonna take my shoulders with me and round it forward and then open it up. Yes again round it and open two more and open one more good.

Take a deep breath in and up. We're gonna exhale all the way out and that my friends. Is it? Thank you so much. Thank you guys.

I hope you liked it. This was beginner core standing. Thank you so much. You guys see you next time.