GOLD Beginner Strength Builder 4

Hey, hey, get healthy YouT. My name's Melissa and I'm here today with the beautiful Shannon. Hello my friend. Hi babe. All right, so we're here today and we're gonna take you through a 30 minute beginner strength number 4.

So Shannon has been with me on some of the other videos that we've done before. This is a real basic beginner strength workout. We talked about that this morning that, you know, if you're recovering from an injury, if you're recovering from a hard workout, this is an awesome. Someone to try. Also, if you have been working out forever and you want something basic, but you want to load up on heavier weights, this is another option to just really load weight but not feel like it's compound moves.

Exactly. So, so Shannon will be going, um, lighter weights, um, but not tons of no real modifications, just lighter weights. So I think we're ready to go. You ready? I think we are ready.

All right, do it. Let's do this, you guys. OK, shoulder rolls back. Take us through a nice warm up before we get at it this morning. All right, let's bring those shoulders forward.

I like our blue to this. It's springy. And one more and shake it out. We're gonna walk out into a plank, so just walking it out to a nice plankho. We're gonna rock on those toes a little bit forward and back, just getting that good stretch in the ankles and calves.

Hm Hands are right underneath those shoulders. Or is nice and tight. That feels good on those cabs and a yes. OK, now I'll just hold that plank. Bringing those buns out of the air.

Right foot's gonna come forward into that lunge. I wanna go a little rock here too, so little rock here, yep. Just stretching out that inner thigh hammy. Feels good. OK, we'll hold center.

We're gonna bring that arm up to the ceiling. Let's go rolls. Oh, that feels good. Nice little round circles, rotating directions. Holding that arm up steady, we're gonna come through that threading the needle.

Here we go and through and up. Nice. One of my favorite, yep. Every day. Let's go one more and then we'll hold it up to the middle.

Nice, hold here. Bringing that arm down nice and easy leg comes back, we'll hold center again, little rocks forward and back. Nice keeping everything just really nice and I always say kind of buttoned up tighten the inner thighs, tighten the core. There we go. Let's hold center.

Bringing that opposite leg forward and that lunch, here we are rocking forward and backwards again. This leg's much tighter than my other one, is it? Oh yeah, my inner thigh. This is good. I need to hang out here for a second.

So let's hold that leg, just holding center now bringing that arm up to the ceiling. Let's roll that wrist. Changing directions when you feel like it. So I'd hold that wrist steady just up. Let's thread that needle through.

Good. this one feels good on those hip flexors too, yup. And one more. Hold it up to the ceiling, keeping that good stretch. Arm comes back down, feet come down, let's walk it in.

Oh yeah. Holding it here, holding it here. Hips go side to side. Nice big old stretch in those back legs. Nice work, we're gonna bring it all the way up.

Roll those shoulders back. Just gonna do a few little squats just to get our legs warmed up. Alright, OK, so just feed him with a part. I just want to go down and up. Good.

Send those hips to the back of the room, chest stays high, and then you're just squeezing those glutes when you come up. Loading those legs, pushing through those heels. Nice work. Come on. Nice little warm up here.

Anytime we get those legs going, that's right. That heart rate will come on. Let's down and hold down and hold. Good. Really sitting in those legs.

I love your smile, Shannon. Gotta keep smiling. Yeah, I love it. I love it. Little pulses, sit in those heels, push through those glutes, hammies and quads.

Nice work. We got this. Now just down and hold. Hang tight here. 87654321 release, shake it out.

We're already 5 minutes in. Let's do it. Let's do this. All right, we're gonna grab our heavier weights. I'm gonna grab my twelves.

Shan, I don't know what you feel like grabbing, yep, so you do you at home, whatever is best for your body today. Yep, what you should get. So we're gonna be doing bicep curl raises, so palms always stay into your body. They're not twisting, so they're gonna go here and then press up. It's nice and easy.

So let's start this out. We're gonna try to kind of go each move. I would say the fatigue, not total failure, but we want to know we've worked these muscles. Keeping those elbows. Tight to that body line.

Good. Continuing to breathe. I always say don't forget to breathe, forget to breathe. That's right. Sometimes we hold our breath, right?

Don't hold your breath. Yep. You got to keep circulating that oxygen to your muscles. That's right. Hello biceps.

Yes, come on, keep going straighten those arms all the way down at the bottom. Using that whole muscle, allow with that, I say like the longevity, yeah, use it all. Nice work. Let's go one more. And release nice awesome, nice work.

So we're shaking it a little bit roll those shoulders back. We'll go to the the right side first. We're gonna step out with just a squat dead weight in hands. It's gonna look like this squat center, squat center. Good.

Nice work. Really planting those feet on each move. Good.ne down into it. Remember, you do you. If your weights are too much, you can set them down, right?

You use just one weight as well. Yup. What does your body need? So many options. That's what I love is you're not stuck to just one thing, right.

Good, come on legs. Even feeling those arms fatigue out a little bit, right? Yup. Nice work. Hello legs.

Come on. It's Looking good, looking good. You got it. We're gonna go one more on each side right now. So one more here, one more on this side, and release.

If you want to set those down for a second, shake out the hands. We'll go into that 3rd, 3rd, uh, what am I looking for? 3rd exercise. Thank you. All right, so we're gonna grab our weights.

This one, we're gonna start with hands already up, so we're here one at a time, right, left, row, row. Good. Elbows stay squeezed in. So you're just releasing that army, so we're keeping this forward tilt, right? Yep.

Rib cage is stacked right over your pelvis to keep that core nice and tight. Love it. And then just really squeezing through that mid back, yeah, upper back as we pull it back, yeah, and then elbow really tight to the body. Good. feel that upper body.

Come on. Looking good. Also feeling that core. Yeah. If you're keeping that rib cage stacked over your pelvis, you know, your core is engaged for sure.

You feeling a little of my glutes pull and it could just be the heavier weights I have just kind of feeling it all over. Again, going to kind of that fatigue, high rep. One more on each arm. Last one and release. We're gonna drive one weight down.

Good job. OK. All right, this one. We'll go center so arms are not close to your body. They're out here so you're kind of doing that isolated bicep you're here and swing up.

Mm. And I shouldn't, I don't like using the word swing necessarily because I don't want you to use momentum. I really want you using that core, so being very intentional mind body connection of what am I actually working. All right. It's really easy.

You're right, to just start swinging it and not pay attention to what we're trying to do here through your core, keeping it stabilized. That's true, we'd have to be really intentional. With our movement. You got a team. Come on, we got it, yeah.

Getting that little bonus with the arms and shoulders. That's right thighs, tries. Even though it's beginner, it's more of a beginner move, there's a whole lot you're working for. Nice work. Come on team.

We got it. Keep it going. You got your feet straight ahead right at us. We're just moving through your rib cage here through the torso. One more on each side.

And release nice job beautiful. All right, shaking it out. We're going through that again, OK? So you know the moves we kind of know what's happening. We'll go through it one more time and then we'll move on, OK?

All right, do it picking those weights up again, regular bicep curl with the press. OK, ready. Let's go. Love it. And keeping those elbows really close to that body line again.

I would say form is everything, right? That's right. It really avoids injury. Oh yeah, you can feel that chest work, especially if you're loading a little heavier in the weights. You can feel the top of that chest.

Shoulders, bis. You got it, team. Keep it going. Nice good form. Love it.

Go slower if you need to. Feeling good. Feeling that burnout too, which I love. It's reps. We'll go one more.

Here it is. Uh awesome, nice job. All right, so I suppose we'll start opposite side. We'll go left side first, squatting down center. Why not up Train train and both sides party.

That's right. All right, here we go. So it's squat down center. Good. But when we come to that center position.

It's not a mindless position. You actually squeeze those buns together. Yeah, like we're zipping up, right? I always say that, yeah, it feels like you're zipping up a coat. Wheezing through your glutes as you come together, yep.

You got it. It's really loading up those legs too, don't you feel like just like load when you come down? You'll load up. Pressing up through the floor, yep. It's the best way to kind of describe that feeling.

Come on legs, we got this team looking good, feeling good. Almost there. We'll go one more on each side. And release nice work. I'm just gonna start it down quick.

Alright, them for a while, shake it out before we hit those rolls. Got it. Last time through the ros starting with those arms up top. OK, yep, we got it right, you guys, here we go. So arms are up here.houl we go left arm first?

Let's do it. Here we go. Why not train both sides of those leading arms, right? Arms and legs. Good, feel that mid back, yep, squeezing as you pull back, abs are tight stacked that age.

So true. That's it. You got it. Oh yeah, feeling it big time. Also feeling that core, yes.

We got this team. And again you can go heavier, you can go lighter. Come on, I got it, he's high wraps, burning it out. Come on, come on. Let's go one more on each side.

Yeah, we got it. Nice work and really nice job setting one of those weights down. We'll go left side this time. Why not? Because we're doing everything in here.

We got it. All right, twisting ready. Let's go. And remembering that our arm, if possible, if you can, if you're having it out here versus in close to your body, it is out here. Good.

That just gives the upper body. Nice little workout. Come on. Yeah, we're kind of actively squeezing at the top. Yep, right.

Yeah, I mean, you can really feel everything tighten up in your chest. Bicep try, yeah, if you squeeze it, yeah, even the shoulders. Good and feel those obliques just really feeling that core when you come through whittling the waist. That's right, whittling away. We are whittling away.

That's a good way to put it, whittle away. I love it. One more each side. And nice job, nice job. All right, so our next mood, I want, I'm trying to debate if I want to go down.

I think I'm going to go down to 10s on this one because it is more of a endurancey longevity versus white reps or small reps. So the next one's gonna be triceps. We're gonna be kicking back, OK? OK, but we're gonna sidestep at the same time, but it's a little side up. It's here.

You're just kind of tapping, I would say tapping more than sidestepping, yes. Good. Just add a little extra. Now if you don't like doing the bottom with the top, you certainly can keep your legs still and just work those triceps. Yep, you can stay right here center.

Yeah, remember you do you. You can alternate your hands if you need to. Love that. A lot of options. You're not just stuck doing one thing.

Come on. Come on, tries, got this, we got it. Burning it out as you said high rep, right? If you ever need to take a break, do it and then you jump back into it. That's right.

So we build that endurance you'll be here, yeah, it's true. One more each side. Whoo! and release. A swell those shoulders back.

Oh. All right, arms are just down to the sides kind of how we did those side squats. We're just gonna reverse lunge, alternating legs, so we'll bring our left leg back first on this one. And we're just dead arm here. All right, ready.

Let's go so it goes back together. Real basic lunges with those weights. Nice. So when you're coming down with that knee to the ground, keeping that chest up and core up. So we're not doing this, right, like that.

We want to stay tall. Good. It's super important to some of these beginner workouts that we do talk through a lot of form. So that you have just a really good foundation. Yes, when we're doing all the other videos.

The basics never go away. They just don't. Foundation of strength training is always there, yep, and it never gets old. No, it's always the most important thing. It is.

It's looking good team. Come on, hang tight here. A lot of, a lot of reps, high reps. Looking good. We'll do one more on each leg.

You got it. And release nice job. All right, so next move shoulder press this one we're gonna bring elbows all the way down, OK? So when we're up here, you're gonna come up all the way down. Got it all the way up, all the way down.

Good. Up to you kind of legs on this one. You can be totally together, you can be a little apart. You can have a leg back. OK, sack that rib cage, yep, your core engaged.

You got this. Remember to breathe. Nice work, come on. Good. Feel that press up.

Oh yeah, use those shoulders. Lats are kicking in, bis are kicking in. Let's go 2 more. We got it and good. Come on team.

And release nice work. We're gonna drop one of those weights down, OK? I am gonna go back to one of my heavier ones for this ab drill. OK, so I'm just gonna pick up a little heavier again. This one, instead of alternating legs, we'll have our arms here.

I'll tell you when to switch legs. We're just gonna go up and down. Up and down, good, got it. Oh yeah, we find that balance now keeping everything dialed in, locked and loaded, baby. That's exactly it, standing tall, chest high, shoulders low feeling that isolated burn in the um bis, especially if your arms are a little bit out here.

If you get tired, bring it in, yep, and then when you're ready, bring it back out. Good. Let's go 2 more on the side and then we'll switch legs. Release continue the breather here, roll it out, especially if you're keeping those arms out. All right, ready and go other side here, yep, and down.

Good. This is where we find those muscle imbalances now is this is unilateral training so having to switch legs like she just did, obviously now we find out, oh maybe we got a little bit more stability on one side than the other, which is why it's so important to do this unilateral stuff so true, isn't it? Good, come on. We're in those, you know, inner thighs and my, my flexor hip flexor. A lot going on here.

And that upper body's feeling it. Nice work. Come on. 3 To One awesome. Let's set it down for a second.

Just shake it out and I'm gonna switch weights anyways on this one because I want to go a little lighter. We're going back to triceps, yep, so I do a little lighter on that, yeah, triceps and kicking them back. Yep. So we'll sidestep left this time. Let's do it.

If you sidestep, ready and go.us. Good. Relax those shoulders, right? Yep. I would say like pull them down into the place.

We like to shrug our shoulders to our ears, especially when we get tired, yes. And we don't even realize we're doing it. Like your body just does it because you're tired. So it's just being intentional, but like when you need a break, take a break. Or go down and wait, yep, or alternate, yep.

So true. And this one again, you guys is one where if you don't want to move your feet, you don't have to. It's just an option. Yeah. Nice work.

Come on. Member endurance pushing through. We got it. 4 3 Do And one awesome woo, yep, very good. I'm actually gonna go up a little bit in my waist here.

We're going to our lunges, right? We are so we'll go opposite leg this time so our right will go back. Your left legs going back. Alright you guys, shoulders back, right, chest up, back to those reverse lunges ready, set, and go. All right, legs, come on.

Back to that heart rate may be coming up a little bit, which is normal because you're using your legs, the largest muscle groups down there, yep, almost squat and hammy. Woo, glutes. Oh so load that front leg. Push through that front heel. Nice work.

Come on. Let's go. Let's burn these legs out. We're doing great. Come on.

Push through, push through. Let's go legs. Come on team, yep, you're almost there. You really are. Come on.

Let's go. We're already almost 23 minutes in. Come on. One more in each place. And nice work.

I'm gonna nope, I'll keep these ones elbow is gonna go down, but I'll keep these back to that shoulder press. So this time my elbows come halfway down. So we're staying at that goal posts versus bringing our elbows all the way down. OK, OK, so we're up here. You come up, make sure you're stopping here.

Good. Going to burn out here. Yes, we are. Smile through it. I love that smile through it.

Come on you're only getting stronger, so true. Hang on. Chorus type, flute is tight. Come on, push through those shoulders. We got this.

Take breaks when you need to. Let's go. Almost there. One more. Nice work and really awesome nice work holding that one weight one weight.

Yeah, this one. We'll alternate legs, OK? So instead of holding one leg at a time, we'll alternate right left leg, OK? Ready and go here. Good.

And again, holding that weight out in front, so it's kind of that isolated bicep, chest, shoulder. Good. Strong core. Squeeze that dumbbell. Yep, keep squeezing.

Come on. We got it. I think we just did the same thing at the time. I love it. Great minds think alike.

That's right. Wedded in this dialed in. Hang tight here. Almost there. And lollies.

Oh, nice work. I was burning my biceps a little bit. Yeah. All right, I'm gonna go down a little bit in these weight. All right, let's do it.

Me too, yep. Hitting up those shoulders. So we're gonna go upright row, OK, if you want to sidestep, you can. If you don't, you just keep feet planted. So you can go here.

Here bright row, so it's like a little tap again if we want, right? OK, yep, but if you don't want to tap, you can go here. OK, so you're like, yeah, it's just too much going on it's right here, center, OK, yeah, because you know the tapping might just be too much. Yep. You too.

Come on, good. This doesn't take long to burn out. No. Does not take long at all. Hang tight.

You got it Let's go. Let's go 2 more. You got it, yup. And release. Awesome.

I'm going to load up a little heavier going into those legs, so I'm switching to the heavier ones. We're going to just alternate side to side, curtsy lunge, dead weight on the arm, kind of where we've kept our arms throughout all of the legs today. So we're back with that right leg first, your left, ready and go here just switching side to side. Nice work. Chest stays high, shoulders are low.

Really coming down to center. Pretty equal weight, don't you think? Front left leg or front back leg? Right, equal weight. Yeah, yes, I think so.

And if this bothers you, you can squat here instead. Love it. If that cursey doesn't agree with your knees, for whatever reason, you can always come here. Love that guy, you're still squatting, you're still using your legs. So true, so true.

And that's the purpose of it, right? It really is. It really is so true. Come on, legs, glutes. Oh Burning it out.

One more on each side, got it. Excellent release. Nice work. All right, last drills flies. OK, tanning fly.

OK, OK, so we're just here. And we'll go over. Good. Just real slow and steady, you guys say controlled, taking that momentum out. Good.

Nice work. Come on. Looking good, looking good. We got this. Come on, come on.

Love it. We got it. 2 more. One more Nice nice work team. Yep, release one weight down.

All right, back to our ab. Yep, this one we're just gonna go side to side so we're here. Weight's gonna be here. We're just gonna turn side to side. OK.

We're still bracing it up top. We are, yep, so it's still kind of up here in that nice good brace position like you said. Shoulders are low, locked and tight, yep, elbows are locked in, so you're not out here, right? You know, don't do that. No, you're down here.

Squeeze, squeeze rotating around that core, that's fine. Good. Everything's in tight. Oh, we got it, yep. Come on.

For 3 To One release. We're going to hit it up 11 more time through, OK, let's do it. OK. We might not be holding it as long each move, but we'll get through this last set. Heck yes we will.

So back to the upright row sidestepping it or standing to stand center. Awesome. All right, ready. Let's go upright row. I'm adding that little tap.

You don't have to, and I'm staying centered, yep. Looking good. We're on the home stretch, you guys. We sure are. You're doing awesome.

We're almost there. Love it, yep, burning this out. Let's go. Now you got it. Let's get this last set in.

Won't take us long for. 3 2 And one release. Alright you guys, nice work. I'm gonna grab my heavier weights, load up a little bit for those curtsy. Let's go opposite side, we'll head back this way.

We're doing it. I got you. I love it. Ready and go. All right, sink down.

Coming in that center position, we really squeeze. Squeeze those glutes. Yes, take your time, yep, zipping it up. I love it. I always say that too like.

It's worth getting low and taking your time and just pushing through the move versus trying to rush it, yes. Yep, I remember that option. If it doesn't work for you, you can center squat right here. I love that. And if the weights are too much, set them down.

Way to go. That's an awesome option, Shannon. Good. We're almost there. Lo those legs.

Let's go. Push through the heels. And release nice nice job flies. All right, last move and then that ab and we're done. Let's do it.

Let's do it. Ready and go here. Don't forget to breathe. Yeah, good. We're staying hinged, yep, abs are tight.

I was just thinking that low abs, big time. Pull it in, right? It is. We have this. Let's go.

Come on. You got it. Be on that upper mid back right around those lats too. One more. And nice job holding on to that one heavy.

We're just wrapping around the spine on that last aro. This is it. This is it, baby. All right, we'll go over to this side first, ready. Let's go here, here.

Good. That little crack there. Yes, that's a bonus. That was yeah. So adjustment this morning.

Good, squeeze those abs. Come on. Keep it tight. Stay with us, yep, this is it. Like I said, last drill, and then we're done.

Come on. Squeeze squeeze, mind body connection. Yes, feel what you're using. Come on, 4. 3 2 and 1 really excellent job.

Way they go yeah girl. All right, we are done. Let's, let's, uh, pull it down, take it out. Let's open up those set chests. We did a lot of upper body.

We had to get weights in our hands the entire year. So let's open this up. Shoulders are down, chest is up. Good. We're gonna bring those arms forward, placing them kind of together, rounding out that spine, separating those shoulder blades, and then dropping those shoulders away from our ears.

Good. Just that big rounded up spine. Nice work. Its great home through. We're gonna bring it down nice and easy to the floor with our hands.

Hands just dangle down here. Let's go side to side, just rocking those hips back and forth. Nice job today. Even though it's a beginner workout boy. It didn't feel so beginner.

I mean like you said, you make it what you want. It's so true. Heavier weights, whatever you need to do, so true. All right, we're gonna slowly roll up. Roll those shoulders back, we'll quick hit our quads, OK?

And then we're pretty good to go. So one arm up or grab a wall, so hold on to that leg, get the front of the leg here, push through that hip. Nice work. I got a little sweaty today. All right, and release that leg.

Other arm comes up. Push through that quad, push through that hip flexor. Because we did do a lot of hip flexor stuff, yes, we did so. Oh, nice, good big stretch and bring it down. Let's just go side to side to the waist.

Good. I know that's a short little cool down. Certainly if you need more, please do so. We've got lots of stretching videos, 10 minute videos, 20 minutes, all the things, yep. And then here we are all done.

Yeah, good job today. That was awesome. Have an awesome day, you guys. Thanks for being with us. Thanks.

See you next time. Yeah.