GOLD Beginner Total Body Conditioning 5

Hey, hey, get healthy, you squad. My name is Shannon and I'm with the lovely Patty Kay. Hello, hello, hi everybody. We are bringing you beginner Total Body conditioning number 5. Now this is Patty's workout, Patty Kay.

So I'm just stepping in and talking us all through it because she's baby a little bit of a knee problem right now. She's coming to my rescue. That's right. So this. Her workout.

I'm just bringing you through it. She's got the modifications for us, right? Yeah, but this is a beginner total body conditioning, all right, so we'll be laying down, we will be standing, all of the things, but it's all about our functional movements going back to the basics, nothing too complex, but we're going to do an upper body exercise, a lower body exercise, and then a total body exercise. Typically bringing in that same upper body muscle group and the lower body muscle group that we just did and bringing it together. Yeah, that's what we're doing.

All right, so we've got 4 different blocks. We're going to do the upper body, lower body, total twice through in each block. All right, yep, it goes away after that whole thing and what we're going to do is 40 seconds on, we've got 20 seconds to transition to the next exercise. That's your. Recovery and recovery, active recovery.

OK, so we've got a map. We've got an assortment of weights, so we can easily go down to smaller ones as well, especially we've got our heels propped up on those for one of the exercises. So make sure you've got an assortment. Otherwise we're going to warm it up. Let's do it.

All right, let's go. Deep breath in and up. We're going to be in and out in 30 minutes. Again, deep breath in and up. Exhale one more for me.

Exhale good, roll your shoulders back, real big. roll them back, roll them back. We are gonna be using our shoulders and chest. Yeah, we're getting it all done. Right, we're gonna hit it all.

Let's do some big circles. Left arm, right arm, left arm, right arm, yes. Got it, got it. And we're gonna plant our feet just like they are, but we're gonna rotate now 3 or 4. Let's turn to your left.

Got it. Movement through your spine, reaching across your body now, reach across. Alright. No impact here, just strength. Our heart rate will come up when we're using your legs with those bigger movements, but otherwise, this is no jumping, no cardio, right?

Slowing things down, back to the basic. That's right. All right, Re straight up in the air now reach straight up and then down to the floor. Do it again. Reach up and down.

Reach up and down. You got it. Give me 2 more. One more, we're gonna hold it down low for me, OK? Hold it here.

I just want you to shift your hips. Let's open up the backside. We've got some deadlifts. Patty K put some deadlifts on there for us. Yes, indeed.

Love those deadlifts. Go ahead and squat down now, and then you're gonna extend your hip right back up. Extend up. Hold it for a second, come right back down. Nice.

And again, extend up. Right back down. One more extend up. Back down, we're gonna open it up, bring your left arm up, open up from your chest, your shoulder. Good, switch it for me.

Pushing those knees out to the side. Switch it again for me. And again, you got it. We're gonna go one more time on each side. Again, fantastic.

We're gonna walk it out here into a high plank for me, into a high plank. Bring your feet closer together for me. You're going to drop your pelvis down, big stretch here, your chest, fine. All of the things, right? Bring it back up.

Take your right foot forward. Nice little Spider-man here. You're gonna raise your arm up, circle out your wrist. We're gonna be using our wrist when we do that chest press. So, let's go ahead and take that arm and thread the needles right through and up again through and up 2 more.

And up one more. And up beautiful. Set your hand down, you're gonna bring that flip back and left leg up instead, holding that nice big stretch there. Open up. You can circle out your wrist both directions.

Yes. You're gonna take your arm, thread it through and up again, thread it through and up 2 more. And up one more. Add up beautiful. Take it back to your high plank for me.

Bring your legs together nice and tight. Abs are tight. You got it. We're gonna press up into that downward dog, right? Is that what it is, Patty?

He knows it. All right, pedal your feet out for me, pedal them out, pedal them out. Staying in this downward dog pulling your belly button in, we're still lengthening through your spine. Your hamstrings. Your calves All of the things.

Good. Go ahead and wash your hands all the way back and bring it all the way up. We're gonna squat it out here. Just give me a set of squats here, down and up right here. Feet closer together, down and up.

Got it. We're gonna be starting out on the floor today with a chest press, then we'll be doing some glute bridges. Totally knee friendly for that. Now the lunges, different story, but yeah. 4 more.

32, and 1. How are we feeling? Good. Are we ready to rock? Let's do that.

Let's do a PK. All right, my friends at home, come on down to the floor. We are starting out with a chest fly. OK? So when we do this chest fly, we're gonna make sure that we're gonna bring our arms out to the sides just like this, as though I'm doing a regular chest press.

However, I've got my fingers facing each other. So instead of them here. I'm going here, OK? We're gonna keep our glutes down on the floor. Yep, we're gonna start for 40 seconds.

I'm gonna get my timer ready to keep me accountable, already set. Here we go. Pressing up and down in that chest slide, big squeeze, like a big bear hug, right? Right, hugging that thing. We use your chess team tree hugging.

That's us. We got, we've got our green pants on right? Christmas tree green. Please go exhale as you squeeze for me. Squeeze it up team.

Come on, squeeze. You got it. Give me 3 more, alright? And we'll set them down. We're gonna go to a single leg bridge.

Yes, fabulous. Set them down for me. All right, so next up we're going to stay on this same leg this whole time. We're going to be on our right leg. Our left leg is going to be up in the air.

All right, so single leg pushing through your whole foot that is flat on the floor. In 321, here we go, up and down. Remember my right foot is on the floor and I'm keeping it totally flat. The second my backside brushes the floor, I go right back up. You're going up and down, you got it up.

It brushes the floor and goes right back up. You got it. Keep it going. You got it, you got it. Keeping that supporting knee lined up.

Don't let it kind of jet as to the side, like, push through that whole foot. That's right, your whole foot flat on the floor. You're almost there. Keep going. 3 more.

3. 2 And one beautiful. We're picking your weights up. We're going to go back to your glute bridge with both feet on the floor. This is a total body move, but a regular chest press.

OK, so my fingernails are facing away from me towards my knees. We're going up and down here in 321. Press it up. Up and down, got it. Squeezing your buns, pushing your whole foot, your toes, your heels, the ball of your foot, everything, yeah.

You know those little red spongy bos we use for like Pilates. Imagine you got that right between your knees. To your inner thighs, love that. You go on exhale as you press up. Squeeze everything up.

And up you got it. Give me one more. Beautiful. All right, take it out for a second. Take it out, you're going right back to our chest fly that we started with, right?

Gotcha. You're doing it. That's how we do it, team. All right, get ready in 3. 2 One, here we go.

That's fly. Remember our fingertips are facing each other now, OK OK. The tips face each other. So just that little rotation, we're just grabbing little different muscle fibers here. Working into the outside of the chest more by changing your grip.

We still have a neutral wrist. We're not letting our hand hang back or curl forward. Keep that neutral wrist the whole time. We are over your chest. Come on, Sam, you got it.

Come on. Please One more for me. Yes, beautiful. All right. We're going to it now.

We're on our left leg. Our left foot is on the floor. Fuin it in a little bit close, not too close, our right foot is flat on the floor the whole time. Your right leg will be reaching up in the air. Smile on your face.

Ready, here we go, lift and Laura, remember, the second your backside brushes the floor, you're going right back up, pushing your whole foot. Right up. Pushing the floor away from you. You got it. Come on, let's go.

You squeeze and relax your upper body, your head and neck, keep it on the floor. You don't need to look at what's going on, OK? Yeah, your legs are attached. You know you're lifting it. You got it.

Nothing is for us, nothing about you. You got it. Give me 3 more right here, 3. 2, last one. Yes.

All right, picking them up again, we're taking them back. We're going back to your chest press with the glue ridge and both feet on the floor, right? Get ready in 3. To And one, here we go. Pushing the floor away from you.

Remember, push it away. The whole foot, both feet, pressing through the floor, exhale as you press up neutral wrist. So You decide how heavy. Need to go, yeah. If you can let your elbows just hover over the mat or the floor, try not to come all the way down.

with your booty, just cover it, and squeeze right back up, so you're keeping that tension, yes. We need 2 more. Come on team. Nice. Just 40 seconds.

It gives us a nice chance to really get the exercise down. So we check that one off now, OK? We're gonna be doing a bicep curl now end to end right here. We're gonna do like 4 like this, then 4 wide, 4 like this, OK? And then we got some lunges.

All right, get ready. Let's go, team. Set. Here we go. Let's go 4 of them like this, end to end.

What go out. Y4 3 And bring it back in end to end for me. So these basic beginner workouts are good to do on repeat, right? And maybe set goals for yourself like maybe next time you're gonna up your weights by 2 pounds or you get a few more reps with the heavier reps or yeah something like that. I like those kind of goals and like I wanna lose sight to.

How about like how about let's let's try to get one push up on your toes. Relax, relax, yeah, exactly. All right, we're gonna go to reverse lunges, OK. Are we ready? We're gonna alternate, OK.

So let's take our right foot back first. Let's do it here we go back. That's a totally good point, Patty. It's not about maybe my goal is, yeah, like you said, we try. How about my goal is to lift a few more reps at that heavier weight that I was using or try heavier weight for a couple of reps, right, and swap it out, yeah, and swap it out.

You can always go down, right? Those are my kind of goals, right? Absolutely. Strength is everything. Take it at your pace.

You need to slow down. Go ahead and slow down. All good. Everything's time, don't worry about us. Yup.

One more right here. Beautiful. All right, now we're gonna go into a split squat with a hammer curl. So I'm gonna take my right leg back and I'm gonna bend everything at the same time and then I'm gonna stay down and just go alternate probably, right? And I'm just gonna stay down just for my sake here.

Perfect. Let's do it. Well, let's do it. And if you're not feeling stable, you can take this back leg off to the side more. That's gonna make you stable more.

Don't take it further back longer. Take it off to the side more, OK? Elbows are in. You got it. Lots of biceps.

Yeah, 2 heads of the biceps. We're grabbing that second head here, yup. Good. I'm gonna stay down now and I'm gonna alternate my hands. Got it.

And time. Good, relax, relax for a second, shake it out. I like to cross my hands over and kind of move through my wrists and forearms and my grip. So we're going to start it again, bicep curl, and to end, you see, I'm saying this because this is Patty's workout. I, I don't want anybody to say that I'm the main one.

This is Patty. OK. All right, holding them end to end for me team. Here we go, curl it up. We got 4 like this and then we're gonna go 4 white.

That part was mine. That was the only part that. That was the only part 40, it takes a village. It does takes a village's right. OK, bring him back in end to end for me.

Out wide again, oh boy, biceps are burning. Got it. And that burning people, that's a good thing, right? You celebrate that if you have to put your weight down and go to something lighter, you celebrate that. That is a good thing.

Good, relax. That's right. We're going to your reverse lunges, OK? Starting in, we got 54, we're gonna put our right leg back 32, here we go, take it back. But if it's too much to hold the weights, set them down.

It's all good or maybe hold one, right? lunges don't work for you, you can squat. It's all good. There's always options. We don't see, say I can't.

We say I can and here's how, right? OK. Love that. Just a different way to do it. There's ways around everything, right?

Got it. I need one more each side. Beautiful. All right, so now we go to our split squat again on the other side now. So we're going to take our left foot back, uh, Pat K staying down.

Yep, I'm going to go down and up in 321, hammer, elbows are in, straighten your arms down all the way every time. Yeah, my goal for you would be if you needed to put the weights down, put the weights down but keep moving. Keep just keep doing the motion even without the weights, right? Yep, I'm gonna stay down and I'm gonna alternate them. You got it.

You got it. One more. Beautiful. Oh, nice to have you guys. All right, shake out your hands for a second.

Now we're going to go to a reverse grip row. So you're going to be hinged forward. We're rowing right here just like this to our midline, OK? Then we're gonna go into a deadlift on one leg, and we'll stay on that leg the whole time. Then we have a deadlift with a row for your total body movement, OK?

And 3. 21 hinge it forward. Your chest is parallel to the floor just about. Your back is flat. Pull your belly button in.

Think about stacking your rib cage right here, right over your pelvis. Everything is stacked and then you hinge, OK? So that's what I mean by when I say stacked, all right. Keep it going. One arm at a time works amazing for this exercise.

Maybe you're gonna choose again to go a little heavier, right? So then maybe just do one arm at a time. All good. 2 more. One more.

Yes, awesome. All right, now we're gonna deadlift. So we're going to pick a leg. We're going to start out on your right leg, so we'll kick stand the other foot. You can raise it up if you want, but we're just hinging till your chest is parallel to the floor.

All right. The goal is leading with your chest, push your hips straight back. All right. Here we go. Hinge it.

Press up your whole foot. Think about pushing the floor away from you on your right foot, OK? You can bring that back leg up if you want. Just test out your balance. But You If you're not loving a single leg, just put both deep down guys, not a problem.

We're just hinging until your chest is parallel to the floor. You don't need to go any lower than that. Fabulous. Good. OK, now we're gonna deadlift both feet on the floor, row, and then straighten back up.

OK, functional, basic movements. OK. I'm gonna turn to the side again just so we make sure we're all on the same page here. All right. Bringing your dumbbells in front, reverse rip.

Here we go, hinge it forward, row, straighten up, yup. Hinge, row. Straighten up. As we straighten up, we're gonna focus on not thrusting our hips forward, right? We can squeeze our buns without driving your hips forward like that, OK?

Yeah, that is compromising and contradicting that lower spine, and it does not like it. And it happens a lot, so really gotta be conscious of it. Yeah. You got it. Keep going, keep breathing, keep smiling.

Give me one more yet. Boom, yes, nice to have you guys. All right, shake out your hands for a second. We're gonna do the other side, starting out with that reverse rib row, then we'll deadlift on the left leg. All right.

All right, get ready. We're starting in 54321. Remember stacking that rib cage right over your pelvis. Cabs are tight. You got it.

Looking good team, come on. Good. If you wanted to stagger, you could stagger if that feels better for you. You got it. You got 3 more 3.

2 And one fabulous. Focus on really squeezing those shoulder blades towards each other, right? When you're hinge forward. OK, so we're going on the other side, kick stand your leg or try it on the single leg. You do you do 32.

One, here we go. Find your balance. This is when we find that those muscle imbalances, especially if we're on one leg, right, we're working unilaterally, so we're finding those muscle imbalances and working on them, right? I always keep my working like that knee just slightly soft. Pushing the floor away from you, remember?

Push the floor away from you with your whole foot, especially your big toes. Yeah, so maybe next time you through you do this, maybe you do float your life like Shannon is, so just try that and see. Give me one more, one more. Yeah, awesome. All right, we hinge forward to leave row and then come up out of that deadlift.

Super simple, right? No big deal. Abs are tight, rib cage is stacked over your pelvis, smile on your face. Here we go, hinge, row. Straighten.

Remember we straighten up to a soft neutral spine. We can still squeeze our glutes and not drive our hips forward. You got it. Feel your back. Feel your laps pulling in towards your spine.

That's what I want you to think about. Make that mind muscle connection for me. Again, everything is timed so if we're working too fast, you wanna slow yourself maybe you decided to grab those real heavy weights today. I love that but then you're gonna have to slow down team, right? Right.

Give me one more. Awesome, fantastic. OK, we're gonna go a little bit lighter on this one now, OK? So we're gonna do a front and a side raise and we alternate right through it. One's to the front and one's directly to the side.

Then we're gonna prop our heels up on these dumbbells that we're using, these smaller ones, right? And we're gonna squat, OK? All right, we ready? Here we go. One to the front, one to the side.

Here it is, just like that. So just relax, yep, no shrugging, yeah, we don't need to shrug, right? Think about pushing your shoulders down into your back pocket. Got it. We go nice and control.

We're not swinging them, and we're controlling them as we lower them down as well, which is also why we've got lighter weights. We've got a longer lever here. You got it. Right, so anytime that your arms are long and your legs are long, it always advances the move, yep, so keep that in mind. The last one right there, beautiful.

All right, we're setting them down. We're gonna bring them closer together. You're going to prop up just the very back edge of the heel of your shoe. This same thing can be done flatfooted if you're not OK with that, and we're gonna hold our weights, all right? Ready?

Very back edge of your heel. You shouldn't feel like you're on your toes, OK, here we go, down and up. We've got a narrower stance here so our feet are closer together. We've propped up our heels, which is shortening your calves and your Achilles, allowing your range of motion to be bigger in this squat. So in other words, there's no reason we can't tap our booty to a bench or a chair behind us.

And anyone with knee issues, this is very user friendly for the knees. Yep, this is not bug my knee at all. And if it does, for whatever reason, you can do a flat foot if it does by chance. 3 more. And one fabulous step it down.

We're going to hold one weight and we're going to do a squat. This is the total body squat press, so it's like a thruster, OK? We'll keep a narrow stance so that when you come down, you can touch your elbows to your quads and then drive up. You want to hold two weights, great, OK? We're trying to keep this as beginner as possible.

Ready? Let's do it. Down and up. This is a bigger compound move. I'm gonna press it all the way up through, elbows touch your quads every time.

Full body. Let's go team. You've got this. Abs are tight. Come on now.

You got it. Come on, come on, push. Drive it. One more. Yes, fabulous.

All right guys. We're almost done. We're almost done, team. We're grabbing those small ones again, OK? The little guys.

We're going back to front and side. Your left arm is coming to come straight ahead, right arm out. Here it is. Strong through your lower body. Think about that, right?

Yes. We're in the home stretch now. Remember we're controlling this. Right to your shoulder height. You roll down.

I got it. We're gonna go one more each way, OK? nice job you guys. Nice work. Nice work.

All right, we're wrapping those heels back up. We got our heavy weights in our hands. Feet are closer together again, and again, just the very back edge of your heels. We don't feel like we're gonna pull over, all right? Here we go.

Let's do it down and up. So we're getting full body in today, you guys, chest, back, biceps, we get the triceps. Like, shoulders, in your core when you're doing those deadly single leg as well as on the bridges single leg. We are nothing but efficient here in 30 minutes, in 30 minutes, my friends. more.

Cool, good awesome. All right, we've got our squat thruster, OK. You're holding one heavyweight or 2, yeah, if that's what you need. OK, it's 40 seconds. What can you do?

That's right. Last one, best one, narrow squat, elbows touch your squad, drive it up. Here we go. Drive it. From Yes.

Come on. Give it all you got. Every time Strong. Ab's tight. Come on, Tim.

You got 15 seconds. Finish it out. Come on, drive it. Oh. Give me one more, one more.

Boom, beautiful beautiful nice work. Way to go, way to go, girlies, way to go. High five to you guys as well. Awesome job. Yeah, bring your hands behind you.

Open up your chest for me, OK? Pull your shoulders down, chest is out. fantastic job. 30 minutes. That's with our warm up as well.

Yeah a little bit of a cool down here, nowhere to go, right, for 10 minute videos. That's right. Hit it up. Reach it up for me, interlace your fingers. We're going to hinge all the way forward.

And then when you're here, I want you to shift your hips side to side. Opening up those hamstrings after the deadlifts. Got it. Good, we're going to come forward onto your knees, onto your mat there. We're going to bring our arms out wide and move through an archer stretch where you hit your chest, your shoulder, your bicep, and your forearms and your wrists are also getting a stretch too.

Take it at your pace and then when you're ready, just hold it over to one side. It doesn't matter which side, just stay there for a second, drop that shoulder down. And then switch to the other. Yes. And then you're going to float your hands in so the inside of my wrists are facing each other and we're going to move side to side here gently.

Through your wrists and your. Got it. And then we'll take the tops of your hands and gently rest them also and gripping the weights. And obviously you can take more time to stretch. We got a lot of 10 minute stretches, all of the things, all of the things on our app and website.

But that, my friends, is beginner Total Body commissioning number 5, brought to you by Patty Kay. My family. Thanks so much you guys. Thanks for joining us. See you next time.