GOLD Beginner Total Body Conditioning 4

Hey, hey, can help you TV squad. Welcome. Thank you so much for joining us. I am PA K and I got trainer Melissa with me today and we are here to bring you beginner total body conditioning. Three.

OK? So we've had obviously two more before this and this is a beginner level form that you guys, but here's the deal you could do this whole what we about to do with heavy weights if you wanted to, you know, it's just, we're gonna slow things down, we're gonna talk about form. Do you want good news and bad news? The good news is no push ups. All right.

That's good. The bad news is no push ups because I know you guys out there, you love your push ups, but that's ok. We're gonna keep everything up. We're not even gonna go down to the mat today. You don't even need a mat today.

So everything will be standing, which I love, we're going to slow things down. We're going to talk about the form because good form equals good results. Right. Right. So super, super important for all of us and it's good for us to even like go back to the basics, slow things down, maybe.

Like I said, if you want, you can grab something a little bit heavier, feel free. So we're going to start with that quick warm up and stretch. Get our bodies moving and grooving warm ups are just super important to get your mind in the game, right? And get your body ready for what we're about to do. And I'm going to show some of the moves in our warm up today.

So that start with the nice deep breath and reach to the sky. Exhale. If you have your fitness tracker on, you get it started, maybe just set it to strength today. I think that would probably be good. Good.

One more right here. Be your and exhale all the way away. Good. So nice, flat back. Drop your booty down, scoop your belly out and roll up.

Let's do that again. Yes. Getting that spine moving and grooving and we talk about this a lot, but our spine is made to flex extend and twist and it's really good when you get up and you get out of bed, let's just get that motion going. I love it. Awesome.

Let's do one more right here. Nice flat back down and roll it all the way up, rolling out your shoulders. We're going to tap right left. So tap, tap, bend your knees, you're going to give me a little bit of that level change through your body which will start to kind of climb up on that heart rate a little bit. Arms at your side, rotate right through your torso.

Now, any time throughout our workout today, if your heart rate is just feeling like it's getting a little too high, you could always just set your weights down and work range of motion, body weight, people that'll work. Let's add in that little punch right here. Nice and easy and that just feels good just to reach that arm out. It just seems like a nice, good stretch. So Melissa is here for our modifications today, but really modifications, it's really just grabbing lighter weight, I think for the most part, I'm going to show a couple of balances, but for the most part, we're all gonna stay low impact.

We're going to reach up over our head right here. Reach, get that nice little side body stretch. Nice and easy. Oh You first play today, you guys, you're, you're more than halfway there. All right.

So true. Four more. The last one good. So now we're just going to bring our feet about hip was a little bit wider than hip with a part. We'll start with our squat sink all the way down and squeeze out.

There we go, drop, drop, think about shifting to your heels. You should go to wiggle your toes just a little bit. I'm gonna turn to the sides all the way back. Now you get as low as what works for you. Maybe this is as low as you can get today and that's ok.

Right. You do you today, whatever is gonna work for you. Awesome. For more. Love that.

32. Now we're gonna take a nice deep breath up. Exhale coming down, releasing your head down. Give your head a little shake. Yes or no.

Now feel free to soften up your knees as much as you need. Maybe grab a pillow of your hands. Can't quite make it down. That's OK. Grab a pillow, grab a couple of books, release there, bring both hands over to the right side, grabbing that nice stretch.

That, that feels good. Right. Yep. Center it up. Walking over to the left side.

Now we're gonna hold right here. Heels in toes wide, drop your booty and lift your chest. So we're going right into our Yogi squat. This is gonna look different for everybody so people can get nice and low and just sink into it. Other people are gonna wanna be a little bit higher.

You can come up here, but I really wanna think about stretching through your abductors. Grab that nice stretch through your low back. Oh, that feels good. So whatever feels good for you here, but now we're just going to kick out your heels as you lift up your hips and I want you to stack your body up slowly. Take your time all the way up.

We go rolling out your shoulders, bring your feet nice and wide toes are face in the front or you can take them out just slightly. We're going to sink into our right side. This is just a little preview of what's coming up and center of your body and sink to your left. You're gonna push through that left foot, sink to your right. I want you to think about pushing through your outer right foot.

Standing up, drop down. Nice flat back. Good grab. Nice, so good. Two more.

One more awesome. We're going to heal to your feet together on a practice our stagger dead lift. So we're going to think about shifting to your right side, popping up your left toe. Think about 80% of your weight is going to be in that left right side, 20% in that left side. You have that nice stagger.

Nice flat back. Drop down and squeeze up. Here we go. Sink down, nice through the back of your right leg here. Yes or yes.

Absolutely. Right. Two more. Miss this 101 more. Let's just go ahead to switch it up.

Make a little even here. Slide back, nice flat back. Squeeze up, shooting your booty straight back. Shifting into that left side. If you're not loving the staggered friends, you could just have both feet on the floor for this one.

Yes. Two more good one more awesome. Take your feet apart. They do a little little um butt kicks here. Perfect.

So our format is we have four circuits. We have three exercises in each circuit. Upper body, lower body, total body. We repeat that and then we move on to the next one. Yes, that's great.

We're gonna start with that four more. Three, two. Perfect. Here we go. So grab something a little bit heavier.

If you have your fives and your threes, maybe grab your fives on this one. OK? See what you can do. We're going to pull our bodies forward. Abdominals are nice and tight.

You're gonna reverse your grip. Double, roll back right here. Squeeze good. All right. Oh Love it.

Let's go. So I have a timer game. We're not gonna really talk about it. It's just to keep me on task, right. Squeeze back, slow, controlled such a good tempo.

Yes. Abs are tight. You have that slight forward flexion if you want to do a little staggered here. If that works better for you and your body palms up. Grab a little extra bicep.

Beautiful. Think about squeezing your upper back. Squeeze. Love it. Beautiful.

Three, 21. Nice job. OK. So we're going to set one way down. We're going to take our feet apart.

We practice this in our warm up. Your feet could be facing in the front or take your toes out just a little bit. We're going to hold that one way right at your chest level. You're going to sink into that right side. So sink, stand, drop, love it.

Good chest. That, so this is all about the legs. You could easily do this without a weight for sure. Body weight works real well on this one. Yeah, it does.

When you push through that bent knee, you guys, I want you to think about pushing through your outer foot. Drive through that pinky toe, push away. Nice. Those cues are so helpful just to placement of body weight, right? Think about that form.

32, all we gotta do one more, one more. There you go. Nice chat. Awesome. OK, so we're gonna put part of the two moves together.

Its total body. We're gonna start just on the right side. Your weight is in your left side, you're gonna sink into that lateral lung. You're gonna give me that row and we're gonna push away. Here we go.

Sink row, push good sink row, push, bringing that weight to your rib cage. Now, if you want to get a little spicy here, if you wanna add in a little balance, try that or just tap that toe all the way down, flat back. Beautiful. You got it. You love it two more.

So good. So any time you work large muscle groups, friends, your heart rate goes up. Yes or yes. Yes. Absolutely.

Yes. So just be mindful of it. It's what you should be. What you're feeling is normal and sometimes I think it's good to know that right like OK, this, this is how I should be feeling. Right.

Sure. OK. We're going back to the top. Reverse grip. 32.

Here we go. Squeeze, squeezed. Nice. Abdominals are tight. Anytime you have a forward flexion through your body, you need to pull your belly in strong.

So you get that support through your low back. Love it good working to muscle fatigue here. So here's the deal. If you get there before I get there, that's OK. You celebrate that right.

That is a good thing. Let's do two more beautiful. Stand your body up. Let's set one way down, grabbing your weight, chest level, taking your feet wide. You can have your toes space in the front.

I like to take mine out just a little bit. Whatever works for you and your body. We're gonna go to the left side first this time. We'll just shake it up. Perfect down into it.

Squeeze up. I mean, we're crazy here we are. It's about as crazy as we get when you come up. Really think about squeezing that booty. Oh Awesome.

Keeping your chest up flat back. Beautiful, nice work team. I feel like this temple is so good because you can really maximize the move. Yes and feel. I love to go slow.

And the older I get. Me too, honey, the older I get me too. One more awesome up you go. So now we're going to go to the left side this time we have our weight in our right hand, we get that lateral lunch adding in that row. So total body here sink down.

Give me that roll and push away. Sin. Give me that roll, push right. So everything I am timing it, but again, I'm not worrying too much about it. Yeah, generally we'll probably get about 10 to 15 reps and our timing here kind of depends on what we're doing.

Sink Yes. This job. Do you have two more for me? And then you get a little water break. This is great and push away.

Nice job. Ok. Set your weights down in between. Take a little shake out. It's nice to take that little grip break sometimes with our weight, maybe a little kick out with your legs, take a little lap around, grab your water, make sure you're keeping yourself hydrated and we're moving on to chest.

All right. How are we feeling? Team? This feels wonderful if you go ahead. Yes, I'm loving it.

Loving it. Grabbing your weights. Let me just show you where we're going here. Strong for your lower body. So nice athletic stance here.

Abdominals are tight. Give me just a little tuck under with that booty shoulders up back, slide down into your back pocket. Here we go. So it's a chest fly. We're coming across your body with your weight here.

So think pinky to opposite shoulder here. Abdominals are tight, beautiful, slow and controlled. So keep going on the side. I want to think about the lower half of our body. What are we love here?

So you're not just Lucy here. I want you to think about active. You are pushing through your feet, you are pushing your feet away. You got a paper towel right in between you and you're trying to rip that paper towel apart. Love that.

That is where I need you to be with that lower body, whole body, full body here. Love it. Let's do one side. I love it. The core is so tight.

Yes, Pelvis. Everything is just tight. Awesome job. OK? We're gonna start with our feet together.

We're gonna go into those squats that we warmed up with. So we're gonna add a little movement to our squat. So we're gonna go to the left side. Step out, drop down, step together, love it. Step out, drop down and then we'll go back to the right here we go.

Step, drop together. Step, drop together to the left step. Drop together. Good right here. Think back to the right step.

Drop, chest up, step drop. Go ahead. Nice. Stop, Tim. Love it.

Come on. Think about shifting to your heels, wiggle your toes. That's really kind of a non negotiable right now. As deep as you get into your squad, I'm gonna leave that one up to you. But when you do get in there, I want you to think about shifting to your heels.

We'll do one more here. Awesome, nice work. All right, full body on deck. So we're going back to the squats with that chess press. We're going to stay a little time under tension.

Wait is right at your chest level. Drop, low, stand and push away when you push away, shoulders are relaxed. I want you to think about really squeezing that weight. OK. We're on drop stand.

Push, love the drop stand, push drop, stand, push good, full body all the way down. Holding that squat for just a tiny little second. Squeeze up, push away good. Now when you come up, I want you to be mindful that you're not driving your hips forward like that. Right.

Drop. Stay, stay neutral. Let's do one more and push away. Nice to have you guys. Awesome.

All right back to the top, grabbing those weights. We got that little chest fly. Come a little closer to you, girl. Yeah. There we go.

32, left arm first lift and lower. Good. So many of these movies I love because it's so core involved. So that, but and core is kind of always intact the whole time, right? And we got to put our mind there.

You cant, you can't just not think about it. You have to put your mind there you do. But when you do it's so impact, right? Versus just standing, like you said, Lucy goosey and really it's not engaging it. What a difference.

Love it. You got it four more. Those are the best words ever, aren't they? Last one? I love it.

Nice job. Ok, let's go. We're gonna shimmy to the left. We'll head over to the right side. This time we are right at your side.

Big squat. Big step, squat together. Step squat together. Here we go. Step, drop together.

Step, drop together. Good. How low can you go? Right. That's right.

Oh, I love this. You could also just use one hand weight that always works as well. That's a true, you really can use none of body weight is amazing. You got your little name tag on. I should be able to read it.

Hm. One more. One more and up we go. Nice job. Ok.

Set it one way down. Hold one weight, chest level. We're gonna drop, stand, push away. Now I'm gonna throw out just a little more of an advanced option if you want. So you can drop, push away, stand, push away.

OK. Drop that does advance the move up a little bit. You really need to be ready with your core for that. And I'll just do the one we were doing. Beloved.

So we're really sinking into that squat. Little time under tension. Beautiful, full body. I love it. Full body always carries that heart rate up for sure.

Two more. Mhm. Beautiful. Love it. Ah, nice work.

OK. That is going away circuit to complete. Moving on to B A curl. So what do you think we can do for that? Grabbing your waist, let me show you we're gonna have a 90 degree hold with your right side again, lower half of your body is engaged.

Nice and strong left arm at your side, girl all the way up, all the way down. Let's go elbows right at your side. I love this. Be mindful feeling that isolated muscle. Right.

I know that's for sure that you're not bending at your wrist here. I don't know if you can see, but I don't want you bending at your wrist. I need your wrist. Nice and long. Maybe you extend your fingers out.

See if that helps keep that wrist long. Sometimes when they're gripping our weight, we tend to grip a little tight. So keep that grips loose. Two more nice work. How is that right arm doing right.

I know I just hang out with just an eight pounder, right? For sure. Weights are right at your side. Your right leg is gonna go back first. We're gonna pulse for three.

So step back. 321 step right foot back. 321. Stand. Take it back.

321, your hips are square here, your hips are square. Each foot is in its own railroad track. You are not on a tight rope. Good. That's what help you with your balance of the Squeeze up.

Nice. Yeah, let's do one more. 321 all the way up kick, kick right full body. What do you think we're going to do? What do you think that reverse lunch will start?

Right leg? So it's right leg. Left leg come up to by sub curls right here. Oh, we're hammering, aren't we? Here we go.

Here's right, here's left. So we're gonna rotate our palms in hitting a different head of that bicep. You know, bicep stands for 22 different heads. So just by switching up our hand positioning allows us to grab those different muscle fibers. Love that.

Www assam chest. Oh And I forgot my other line. I was moving ahead. Here we go. Here we go.

Oh, now I'm off, you got it. There we go. Let's do one more. Here we go. Now I can do it the right way.

Two, one nice job you guys. OK? We're going back to the top. Ok. So we have that left side, 90 degree.

Hold strong for your lower half, right arms wide at your side up. Love it all the way down right here. Full range of motion. Abdominals, rotate shoulders, relaxed, slow, controlled good. So building muscle, you guys helps burn calories.

Yes, time for sure. Big time. It helps that healthy body move into those older years. Just a little more with grace. Right.

Absolutely. Makes you happy. Yeah, it does. Nice job. Four more feeling it full range.

Full range. Oh, awesome. Nice job. All right. We're gonna take that left foot back this time all the way back.

321, push through that right foot up. 321 up. You go 321, squeeze up. 32 one. Nice.

You get as low as what works for you today and it might be different than yesterday. It might be different than tomorrow. Right. Each day is gonna be different for you. So true.

Are you gonna be sore tomorrow? I think I might be a little sore for sure. I'll be feeling this two more. Nice job. You guys have one more right here.

Love this and nice. All right. Here we go. Reverse lunch, full body, right leg. Let's go.

Left leg. Two hammers. One, two. Good. Here we go.

Right left. Two hammers. Love it right left. Bend your knees chest up. Now, if we're working a little too fast for you, what are you gonna do?

Slow it down? Just gonna slow it down. Right. Yep. Nothing wrong with that.

I always tell my live classes. I'm like, you're not gonna walk out, right? No, no. Just slow yourself down. Do what works best for you?

That is the name of the game. Two more. Oh, last one right here. Team. Love it.

Awesome. Nice work. Go ahead. Set your weeds down. Grab a quick drink of water.

Oh, wow, that was awesome. Love it. We're on to our last round. You guys. Ok.

Last Circuit three circuits. Complete one circuit to go. We might only get through it one time. We'll see. We'll see what we do here.

Yeah. Ok. It's all about the shoulders, which is one of my favorite personally. Here we go. So we have two uprights working right along your body.

Then you're gonna give me a flip and two narrow presses narrows over your head. Love it. So that narrow press gang is gonna be the most user friendly for you. I love that if you have any shoulder issues. So good now, option Melissa.

Right. We could just do one arm at a time. Single arm, right? Got that flip, one arm at a time for sure if that works. FF I love that.

I'll stick with that one cos that works good for an option. I love it. Yeah. Dominos are nice and tight as you take those weights and you push over your head, you're taking something, you're pushing it up over that refrigerator in that back cabinet that can't quite get you. You really make that effort.

That's where all my girl scout cookies go. I love it. Right on purpose. Yeah. Yeah.

One more. I love it. Oh, awesome. Work nice job. Ok.

We're going back to that dead lift where we practice it in the warm up. We're gonna do 2 ft this time. So both feet are on the ground. You're gonna think about shifting to your heels. You're gonna slide your booty back.

Nice. Flat back. You only come down to the point where you feel that stretch to the back of your legs. OK. So right here is where I feel that I'm going to dig in my heels and I'm gonna squeeze right back up again.

When I come up, I'm not hyper extending to this. Right. I'm sliding back, nice, flat back and I'm coming straight up. All right. Here we go down for two team down to you up, two down, two, up, two nice slide.

I love a good dead lift. Oh, that feels so good. But I do worry about, I do worry about form on these. So you guys, it's important. Think about really sliding your hips back.

Your knees have just a slight little bend in them. I know it's called a bent knee deadlift but or straight leg dead lift. Sorry. But I do want a little bed knee. Yep, soften up flat back, dig in your heels, squeeze up.

So this is one, once you have that form down and you're feeling good about the movements. You could go a little heavier on this one. Good two more. So I love it and squeeze a beautiful all right, so full body. We're going to squat again.

We're going to hammer curl. We're going to push over your head, full body movement. Here we go. Squat, hammer over your head. Let's go squat curl.

Push squat. Just remember that you have your name tag on I should be able to read your name tag right here. Squeeze over your head. Love it. Good.

A little bit of coordinations. It is good to get that mind involved. It's good. I love it again. If you want to just press one way over your head at a time.

That works too. Right. You don't have to stick with us. You do what works for you and your body today? Beautiful.

Do you have one more for me? Girl? Push lower. Nice. Awesome.

Who work? Nice job. Nice job. Hi, Ted at home. Awesome.

You guys roll out your shoulders up and around. How do you feel? You should feel accomplished? Right? You should feel strong.

You should be ready to go on to your day or on to your evening. Let's take your right arm back, left arm back, open up your chest. You should have that kind of shaky feeling through your muscles generally. Right? That's a good feeling.

Oh, let's take that right arm all the way back. We're gonna hold here. Shift to your left. Grab hold of your right foot. Little quad stretch.

Love it. Oh, awesome work. You guys that was full body right there for you. Yes, it was. Did your heart rate get up?

Absolutely. Yes. Right. Yep. And release.

Let's take your left arm all the way back. Grab hold of your shoelaces, grab your heel, whatever you can grab, hold. I have my right hand a little wider. Just for a little counter balance. So good.

If you need more time to stretch, find our 10 minute stretches. You guys, we have, we have some like 10 minute yoga. We have some 10 minute mobility, 10 minute, just post stretch, which would be amazing. Really? Let's take our hands behind our back.

Now, if that's too much, grab a towel and just open up your chest for me. Hi. Oh, I think so. And soften up your knees and fold your body over, releasing your hands down and halls good. Now we're gonna quarter, turn our body to the left.

Our right leg is gonna go back. I want you just to drop through your hip. Grab a little bit of a hip flexor stretch here. Love it. Left arm to the sky and center it up.

Walk, walk, walk over to the right side. Sink low, open up through your hip. Flexor reach your right arm to the sky and the center it up. We're gonna take our right hand to our left foot and our left arm goes to the sky, circle out your wrist and center it up, left hand to right foot, right arm to the sky. Circle out and center it up.

Let's stack your body up. I want you to take your time here. Friends all the way up. One vertebrae on top of the other, rolling out your shoulders, bend your knees, big breath in, bring your feet together. Exhale, press away, bring your shoulders up, back down into your back pocket.

That was beginner total body conditioning. Three, Melissa. Thank you. Amazing. Thank you, Patty.

Thank you. See you next time. Bye bye.