GOLD Beginner Total-Body Conditioning 3

Hey, hey, Good Healthy U TV squad. We're so happy you showed up today. My name is Chris Freytag. I've got the fabulous Tara Putz with me today. Hello.

Hey, girlfriend. How are you? I always love working out with you. I know. This is so fun.

It's so fun. I love working out with all of you, too. And today is Beginner Gold Total Body Conditioning Three. This is a beginner workout, so if you are new to the squad or you're new to exercise or you just got the courage to push play, we are so happy you are here. I'm gonna be talking about the value of strength as we move along throughout this workout.

We are gonna go slow and controlled. I'm gonna talk about form. If you guys know me, I'm a form stickler. I love it. That's just my M.O.

That's my thing 'cause good form, good results, especially as we're aging. So we're gonna go through all the major muscle groups today. We might do a couple combo moves where we're using two muscle groups at once. I will help you out. Not really a whole lot of modifications 'cause we're both gonna stay beginner.

We've got three pound, five pound, and I have a set of eight pound weights, but we'll see if I use them. Now, if you are more than a beginner, you've done a lot of strength and you're like, "I just want something that's low impact," but go heavier. Pick up your 10s, 12s, 15s. This workout will help you feel that muscle fatigue. Fatigue is the goal with muscles.

I'll talk about that, too. Let's start with the warm-up. Most important part of the workout is the warm-up. All right, let's go. That's how you prevent the injury.

That's how you bring your mind into the game. Give me a really big, deep Squat with a big arm reach. All the way up, friends. Push all that stress out. You made it to the workout.

I'm super proud of you. Roll your shoulders back. I love it. Oh, take the tension out of your neck. Ooh, that feels good.

Feels so good. Side stretch. You're just gonna push up with that right arm and come all the way over. I feel this every day. Right there.

And then come to the other side. Really big side stretch right there. And come down. We're gonna pedal our arms back. Big shoulder circles.

You want large range of motion and movement in the warm-up because I always say motion is lotion. You gotta lubricate those joints. Come the other direction. There's this thing called synovial fluid. It's the natural fluid in your joints.

Your joints are where, keep going, two bones come together. And when you move, that synovial fluid starts to flow. It's like your own body lotion. Motion is lotion, people! I love it.

All right, flap your wings a couple of times right here. Hip circles. The other ball and socket joint. Here we go. Right side, then left side.

So it's like you're going over a big step stool. I always think... Okay, listen to me. The baker. I always think my leg is a spatula, and I'm scooping the batter.

Oh. Oh, look at you. I actually, as an empty nester, I've become a big baker. Really? Okay.

This leg. Yes, because I bake a lot of really healthy treats. And my husband will eat anything that I have in the house. He's not picky. He's just like, "Get some food and I'll eat it." I'll come over, too.

Yeah, right? Okay, right there. One more right here. Good. Okay, we're gonna go into a Squat.

So you want your chin and your chest up. Here's the rule in a Squat. Heart above the hips. Let's sit back into that chair. It's down for two.

And up for two. Now, did you notice how I took my hands straight out? Because this is called counterbalance. Keep going, Tara. I wanna keep you from doing this.

I don't want your head to fall forward and drop a book off your head. I want your chin up, your heart above your hips, and you sit into an imaginary chair. Now, if this is new to you, and you're like, "Heck no, ladies. I'm not going that low," then don't go that low. Double time.

Go down and up, and down and up. We're just warming up. Give me four, three. I love it. Two, and one.

Good. How did that feel? That felt good. Okay, a Lunge. We're gonna rehearse that Lunge with no weights in our hands.

Take that leg behind you. You're on your back toe. In a Lunge, you don't wanna step too far back and open that hip flexor. You don't wanna be too far in. You need two right angles.

You're on your back toe. Down for two. Here we go. Down, two, and up, two. And there's a lot of balance that happens with a Lunge.

Down for two. Core tight. And core. Hello, core. And down for two, and up.

Now, if you wanted to hold onto something, that would be no problem. We're gonna go double time, and we're gonna move our arms. Say what? All right, you can do this. Here we go.

We're gonna go down and up. Right there. Come on. Four, three. Yes, you can.

Two, and one. We're gonna switch sides. Okay. I find Lunges more challenging than Squats. Down for two.

Because of that element of balance. And I think, too, sometimes it depends on where your weight is distributed. Oftentimes people are in their toes. And your quad fatigues faster than your glute's gonna fatigue. I like that.

So you have to even the body weight out on both legs. We're gonna go singles. Add the arms. Here we go. Down.

Notice my back knee. It's pointing towards the floor. I feel the weight distributed between both legs. Here we go. Four, three, two, and one.

Jumping jacks like this. Low impact right here. We've got you. Okay, so today, I don't want you to worry how many you did on the right arm, how many you did on the left arm. That doesn't matter.

All of us type A people, it's hard for us. We don't have to be perfect in a workout. We're gonna try to reach muscle fatigue in our muscle groups today. Here we go. Let's go.

For four and three. Now we're gonna drive those knees up to the front. Just lift them right here. We're finishing that warm-up. Do you feel that core activate?

Pull those arms top to bottom. Here we go. Pull, pull. Right there, my friends. Let's go.

Four sets. Go, three sets. This is it. Two for the warm-up. And one.

Excellent. Okay. Starting with our larger upper body muscle groups, back and chest. Then we'll go into bis, tris, and shoulders. And then we'll put the legs in between there, and of course the core.

So we're gonna Row first. Grab some weights. Now, we're gonna Row with one arm at a time, and we're gonna go a little heavier than you might normally do. Maybe this is new to you. Go with three pounds.

If you wanna go five, we are going to take both fives and double up. So that's a little advanced. Try it out. Okay, you're gonna be in a Lunge, and I'm gonna turn to the side because I want you to see that I'm hinging forward in my hip flexor, but I'm keeping my spine long. Do not do this, okay?

And we're gonna Row. We're gonna pull that weight back. You're gonna Row, Row. So you're pulling that elbow up behind you. You have to be forward slightly in your hips.

If you're standing upright like this, now I'm working my shoulder, okay? So I want you working your back. You're gonna feel it in your back. Hand supports your body weight right there. If you wanna hold onto something, like a counter top or a table, you could.

If this is too fast, slow it down. That would be fine, right? I don't even know how many we've done, but I'm starting to feel fatigue. Yep, same. I haven't been counting, sorry.

So fatigue is our F word when it comes to muscle, my friends. You wanna feel muscle fatigue. Pain is, "Oh my gosh, that really hurts me." Don't work through pain. Fatigue is like, "Holy cow. I can barely do another one." Speaking of, four, three, two, and one.

Take each weight in each hand. If you only had one weight, pick up another one. We're going for a Squat. We're gonna start with a Wide Squat. It's a little easier, actually, than a Narrow Squat.

Weights are in between. We're gonna Squat now with weight in our hands. Down for two, and up for two. We did this in the warm-up with no weights, and we used our hands for counterbalance, didn't we? Now we have our weights right here.

In a Squat, keep going, if you're a beginner, you do want your toes facing the front, okay? This is a Squat. But they don't have to be perfect. Nobody's body is perfect. I have one leg that turns out just slightly because of a hip issue I had as a kid.

That doesn't mean I'm wrong. It's how I align my knee. So I want you to just relatively have those toes facing front, butt back, chest above the hips. Okay, here we go. We're gonna go for singles.

Are you ready? Do what you can. Let's go. It's down and up. And you only come down as far as you can while keeping your chin up.

Yes, you can. Squeeze your glutes. Come on, baby. Whew! We got it.

Four more. Yes, we can. Three. Then we're gonna Row on the other side. Two and one.

No problem. Okay, here we go. It's that Lunge. It's okay to have your heel down in this Lunge, okay? It's up to you.

You can balance or place that heel down. It's just because we want a wide base so we can lean forward. Nice long spine, support your body. Here we go. Pull, pull.

What do you think, Tara? I'm just thinking about how even though you're supporting your body weight with your hand, that doesn't mean your core doesn't stay engaged. Excellent point. Always engage your core. And if you're like, "Well, Chris, I don't even know where my core is.

I'm a beginner, " No problem! We're gonna help you find those muscles today. Pull that weight back. Yes, you can. Go.

Here's the thing about muscle, my friends. Muscle's to secrets to metabolism. Muscle burns more calories at a resting heart rate than body fat does. Muscle keeps you able-bodied into older age. Muscle makes you happy.

Muscle helps you sleep better. Do you need any other reasons? No, I like all of those. Here we go. Muscle makes you feel more confident in your body and in the activities that you do.

Holy bananas. I'm starting to feel it. Come on. All right, four more right here. Let's go.

Four. Yes, we can. Three. Yes, we can. Two.

Nice long spine. One. Narrow Squat this time. Weights on either side of the leg, unless that doesn't feel good to you, then go back to your Wide Squat. Here we go.

Shoulders up, back, and down. Go down for two and up for two. Good. And down for two and up for two. Also, if you're new, you do not have to use weights for any of these moves.

Maybe even trying to tap your butt onto a chair, if you're still beginning. I love that. You could have a chair right behind behind you, and just see if you can just tap the chair and back up. We are going for singles. Yes, we can.

Let's go. Whew! Button up those core muscles. Nice long spine. Heart above the hips.

Right there. Whew! Only Squat as far as you personally can. This is your Squat, good for you. Your knees are going over the toes.

Right there. Four more. Feeling that backside. Three, two, one. I love it.

Moving into chest. Now, Pushups are hard. I don't care who you are. Pushups are hard. They are hard.

So let's talk about them. I'll come this direction. If you have any wrist issues, put your hands on weights. It'll keep your wrist neutral instead of bending the wrist. If you are brand new, put your hands on a chair or a coffee table or something elevated.

The higher up you are, the less stress to the shoulders and the less work on those pectoral chest muscles. We're gonna stay on our knees today to show you. And you can even put your butt in the air. So I'm gonna show you. And by the way, one last thing.

This is very important in a Pushup. This is not a Pushup. This is a neck injury waiting to happen. You're gonna end up with a sore neck. So what you need to do is pull those elbows behind you.

And guess what? Not only is it chest, but it's a lot of triceps. If your triceps are weak, you just have to work on getting them stronger. That's why you're here. No shame in the modify game.

Just do your thing. Okay, so here we go. Hands are on the weights if you'd like to keep your wrists neutral. I'm gonna keep my butt in the air for the first few to show you. Elbows are back.

Come down and up. We don't have to go to the beat. Just come down and up. And if you're like, "Holy crap, I haven't done this in five decades," that's okay, keep going. And Tara's got her hips in alignment, so she doesn't have her butt in the air.

That's a little harder. She has her hands on the floor. That's a little harder. So you make all these decisions. Modify doesn't mean cheat.

Modify means change to work for your body, so make sure you are aware of that. Put your hands up on that chair if you need to. We are going to do eight more Pushups. Yes, we are. Come on.

I know that's a lot for a beginner. Eight. Let's go. Seven. Do what you can.

That's all that matters. Six, five. Oh, baby. Oh, I feel it. Four.

If you're here, this is okay. Three. I don't care. Two. Yes, you can.

One. Oh, I'm so proud of you. I know that's hard. I know that is hard. Second chest exercise.

We're gonna go into a Fly on our back. So instead of this forward motion, now we're gonna Fly, like we're hugging a big beach ball. We're gonna go into a Glute Bridge so that we're using our glutes and our abs. So go with your heaviest weights that you feel comfortable with. You wanna reach a little bit of fatigue, but you don't want pain.

We're gonna lay down. Those weights are in the air. Now, our heels are lining up with our glutes. And if it feels okay, you're gonna pull your hips up into a Bridge. Pull your belly to your spine, squeeze your butt.

You're gonna open those weights all the way up around a big beach ball and then press back up. We're gonna open for two, and press for two. And open for two, and press for two. Now, keep going. Keep going.

I wanna point something else out on Tara for all of you. So as you keep going, she's got great form. Of course she does. She's a professional. Pull your knees together.

When you pull your knees slightly together, you engage your adductors. Those are your inner thighs. So now all the sudden, inner thighs connect, abs connect, glutes connect, and she's using her chest. So this is a fantastic exercise. All right, speed it up.

You don't have to go to the beat. Just go a little faster at home, okay? Just go a little faster if you can right there. We don't all have to be doing the same thing. Right there.

Is any fatigue setting in at home? I'm asking you. If not, you can probably go a little heavier. Three, two, and one. Drop your Bridge down.

Drop the weights down. Sit up. Coming this way for Bird Dog. This is gonna work the abdominals, as well as your back muscles, your whole core. Bird Dog is gonna be on all fours, so you're right here.

If you have any wrist pain, again, put the hands on the weights. We're gonna take our opposite hand and our opposite leg and extend it. I want you to think like you have a plate on your back. So you're not sagging, you're not hunching. You're balancing a dinner plate on your back.

Opposite arm, opposite leg. Reach, inhale and exhale, and then come down to switch. Reach and come down to switch. Reach. Squeeze your glutes, squeeze your butt.

Come down to reach. Extend through your shoulder right here. And reach. Now, if you've got that hole tight, we're gonna make it a little harder. All right, extend that arm and leg.

And we're gonna bring our knee to elbow. Stay on this side. You're bring your knee to elbow and then shoot it back out. And your knee to elbow and shoot it back out. Keep going.

Now, you have to grip those abs. And maybe you're a little wobbly 'cause this does involve balance. It's kind of hard. It's kind of hard. Give us one more, Tara.

And we're gonna switch sides, team. Okay, here we go. Switch sides. Are we ready? All right, extend that arm and leg.

Here we go, Tara. Knee to elbow and shoot it back out. Try to hold that dinner plate on your back. Abs are tight. Spine is neutral.

Neck is neutral right there. Come on. Whew! You got this. Yeah.

Make sure you don't hold your breath when you are strength training. Inhale and exhale. Two more. One. You got this.

Two. And release. Good. Coming to standing. Grab a set of weights.

We're gonna do some Squats, some Lunges, some biceps, triceps. All right, moving into Lunges. So we warmed these up. We rehearsed them to begin. We're gonna alternate our Lunges.

That's a little harder. We were holding them on one side in the warm-up. So we're gonna come into a Right Lunge. Come to the top. Bicep Curl.

We're gonna come into a Left Lunge. Come to the top. Bicep Curl. Elbows are in tight. Right there.

You got it. Come on. Right there. Okay, you've got it. Now, hold tight.

We're gonna make it a little harder. We're gonna pulse for three on the Lunge, and then do our bicep. What do you think? I like it. All right, here we go.

One, two, three, Bicep Curl. One, two, three, Bicep Curl. If you need to slow it down, do not worry. Do that. One, two, three, Bicep Curl.

Keep those elbows in tight. You've got it. Come on. Keep that core tight, as well. Moving a little faster.

A little faster. Can't let go of that. We got it, team. Come on, come on. One more set on each side.

Yes, you can. Yes, you can! Come on. Let's go. All right, we're gonna hold those Bicep Curls.

Bring it down to the bottom. Bring up for three and down for three. We're gonna go up two, three, and hold. Down, two, three, and hold. Up, two, three.

Just the bicep. We're not using our shoulders. We're not swinging from our elbows. Now up two, down two. Up, two, down, two.

Slightly soften your knees, tuck your pelvis under, don't arch your low back. So much to think about when you're strength training. Keep going. So when you're doing upper body, I don't want you to stand like this. I want you to tuck that pelvis under, keep those abs tight, protect your low back.

Singles, Tara. Let's go. It's up and down. Control it. Do not swing the elbows.

Hello, biceps. I love it. Hello, biceps. Four, three, two, one. Put one weight down.

Side to side Squats. And I'm gonna make you think in Squats because we are not only squatting down and up, but we're stepping to the right, and then we're stepping to the left. Okay, we're gonna put the weight... We'll go right side, right hand. Then we'll switch.

Left side, left hand. Here we go. Right side, left side. Right side. Remember what we talk about in Squats.

Eyes up, chest up. Now, this actually is a little bit more of a brain game because we're using our lateral range of motion. This is called your frontal plane. Now I'm getting way too technical, aren't I? But I like to make you move in all planes of motion when you are working out.

It's good for the brain and the body. So this is a little different. Uses your leg muscles a little different. Right there. Come on.

Those inner thighs a little bit more. Yeah. Squeezing them together. Come on, baby. We got it.

Let's go. Are you feeling it at all at home? If you wanna slow it down, please do. Let's go. Four more.

Yes, we can. Three more. Two more. One more. I love it.

That was good. All right, let's do some triceps. Overhead Presses. These are my favorite. I'm a tricep girl.

You are, and you can go very heavy in those triceps. I love triceps. And you know what? It's what pops out in the back of your arm. For those of you who are my age, I'm turning 57.

And you start to notice that skin kind of hanging back there, and you're like, "Eh." Tightening that skin, muscle. Muscle helps. So we're gonna take the weights overhead. Now, again, lower your center of gravity, tuck your pelvis under, abs are tight. Pull them all the way up.

Our elbows are near our ears. We're gonna lower the weights behind us all the way down. Notice how the weights disappear when you're looking at Tara and I. You cannot see the weights. We're all the way down here.

And then all the way up. If you wanna change your stance to a stagger stance, like I just did right here, that's fine. Bring it all the way down and now all the way up. So this is the lengthening. Ooh, all the way down, all the way up.

I see people a lot who just do this. Keep going, Tara. But they just kind of move their wrists. My tricep is not contracting or extending here. So we wanna go all the way down.

Okay, we're gonna pick up our pace. Hold on. Here we go. Down for two. One, two.

Up. All right, we're gonna pick it up and not pay attention to the beat. Here we go. You do not have to pick it up. If you are over fatigued right now, you don't have to pick up your pace.

If you're like, "Well, this is too easy," go heavier next time. Right there. This is the long head of the tricep. This one is the money maker, I tell you. I feel it.

This is the one that helps the most with the triceps. Give me two more. Right there. Bing, bang, boom. You did it.

Okay, Tricep Kickbacks. Shorter head of the tricep. We're going to stagger our stance like we did with our Row and hinge forward. All right, so you gotta keep your abs tight. I don't want you to do this and lose the integrity of that spine.

Lots of back extensors. We're gonna take our elbows up to our rib cage and hold them there. We're gonna kick it back and squeeze our tricep and then come back in. We'll go one, two. Hold on.

Here we go. One, two, one, two, one, two. Oh, man. That little pause can get you. It can get you.

Give me that squeeze at the top right there. Squeeze. Yes. Squeeze. Right there.

Now, sometimes people will stand this way with a wider base and hip hinge. This is harder on your back, which is why we're showing you the stagger stance. I want you to pick what you want. Singles. Out and in and out and in.

Out and in. Squeeze that muscle. Yes, you can. Let's go with number six. Ooh, I like it.

Five. Who knew? Four, three. Oh, squeeze it. Two, one.

Yes. Relax those shoulders. Sweat dripping down. A little sweat going on. Okay, we're back to those Squats.

You can go narrow or wide. Let's go back to the wide for a little while. All right, so we're gonna go Squat. Then we're gonna do a Lateral Shoulder Raise, like you're dumping out two pitchers of water. And then you squeeze an orange under your armpit.

So when you are working the medial deltoid, that's the top of your shoulder, I don't want you to do this and engage your trapezius, your neck. So we're gonna keep that relaxed. We're gonna lift that pitcher of water, and then we're gonna squeeze that orange under our armpit. We're putting it together with a Squat. It's a little more difficult, but you can handle it.

Again, do what you want at home. Remember, no shame in the modify game, friends. Here we go. We're gonna squat down. Let's go.

Squat down and up. And we'll do a slow Lateral Raise. Here we go. Squat down and up. And a slow, controlled Lateral Raise.

Squat down and up and a slow... We got a nice, wide Squat, wide base. I love it. Down. Whew!

Oh, boy. How you doing at home? You look good. You look good. Did you know we can see you?

Yep. Right there. Come on. Oh, I'm so proud of you for sticking with this. I mean, strength for a lot of people, they go, "Well, it's boring." I'm like, "Well, okay.

You know, you gotta change your mind." I always say you bring your attitude and effort. I'm gonna try to motivate you. But yes, you can. Come on. You're doing something good for yourself right here.

And you get to see Tara and I. Yeah. We're in bubble gum pink today. Yeah, we are in bubble gum pink. Right here.

Last one. Oh my gosh, take those arms up overhead. Press it. Press it up, up. More shoulder.

This is still the medial deltoid, the top of the shoulder. Try not to scrunch your neck. Starting to fatigue? Yes or no? Yeah, a little.

Little bit, yeah. Protect that low back by squeezing that pelvic floor and those low abs. Whew! Right there. Tuck that pelvis slightly under.

What happens to people, keep going, is that they arch their back in this position. That's why I always say tuck your pelvis under, lower your center of gravity a little bit. Last two. One, two. Really nice, you guys.

Okay, we're going into a plie. A what? Little different. Heels in, toes out. It changes the Squat just a little bit.

You wanna keep your tailbone tucked under knee. Think ballet dancer. And just bring those knees. So hold on. I'm just gonna show you.

Your knees are extending over your toes. This is a lot of adductor. So if this is hard for you, don't go as low. Do just a half a plie. It takes time to get that muscle muscle memory and that muscle flexibility.

All right, so we're gonna do that. And then we're gonna add our anterior deltoid, the front of the shoulder, this little muscle that hangs over the tank top that we all talk about. Okay, here we go. Plie, plie. Just plie only.

Plie. Plie. Lower body. Keep your pelvis tucked under, squeeze your inner thighs. So it feels different.

From the side view, here's my Squat. Look at what my Squat looks like. Here's my plie. Pelvis is tucked underneath. My back is sliding down a wall.

Oh, man. You feel these. Yeah, my inner thighs are already there. Okay, hold it here. We're gonna go here.

Now add a Front Raise. Control it. Plie, Front Raise, control it. Plie, Front Raise. No scrunching of the neck.

I love it, team. You've got it. You got this. Whew! And I know if you're a beginner, you might be saying, "Holy bananas, this is a lot," right?

That's okay. You gotta aspire to something. Do what you can. I don't care if you take breaks. I don't care if you do this without weights.

And if you're advanced, I was gonna say if you're advanced, grab those twelves and fifteens. Well, it's always good to review, you know? Go back to the basics. Make sure that when you do pick up those heavy weights, you're still staying with that form that you would do with a lower set of weights. I agree.

I agree. One more, one more. Let's go. Right here. Bing, bang, boom.

Right there. Okay, so we've only done one set of Lunges today. We didn't do a whole lot of Lunges. They're a little bit more advanced than Squat. So take it for what it's worth today.

We're coming down to the mat. We're gonna come into a Side Plank. We're gonna come this way. We are going to rest on our shoulder. Now, I wanna make sure you don't do this, sink into your neck.

So you are activating through your shoulder joint. You are activating through your arm, your bicep and triceps. Your back muscles and your side body muscles are working. We've got our knees stacked. I'm gonna pull my hip off the ground.

Extend the top leg into a Side Plank. I'm gonna take that top arm and hold it. See how you feel. Now, if you're feeling crazy today or crazy strong, you can go into a full Side Plank if you want. You tell me.

This is pretty intense. I am really feeling this through my hip and my obliques. So this is good right here. We're gonna add some little dips down and up. Hold tight.

Here we go. Down, up, down, up, down, up. Yes, I love it. Come on. Whew!

We got it. Four. Yes, we can. Three. Uh huh.

Two and one. Awesome. Other side, of course. Here we go. So in that Side Plank, set yourself up for success.

Stay out of the shoulder joint. Don't come here. All nice and strong. Elbow, shoulder aligned. Hip is aligned.

Long leg. Lift. Hip is up. Hold it here. If you would like to try your full Side Plank, go ahead.

That's fine. This is intense, though. I get it. Immediately, I feel my obliques and my hip and my piriformis and my glutes and all that stuff kick in. It kicks in.

Okay, down, up, down, up, down, up. So muscle, my friends, is the secret to aging. And when we get older and we are not active, we're sedentary, your muscle starts to deteriorate. That's just the way aging works. But it doesn't have to.

You can maintain your muscle if you put in the effort. And muscle will keep you feeling young. Age is just a number. Come on. four.

Yes, we can. Three. Uh huh. Two. One.

Right there. Okay, Full Body Roll-Ups for the win, friends. Right here. So we're gonna try to keep our heels on the ground. I have a couple of modifications for you.

So one modification would be to put your feet under a bed when you try these Full Body Roll-Ups or have somebody hold your legs. That's some counterbalance for you. Another option would be to take a band. I didn't even think about that, Tara. Grab a band.

That's smart, yeah. 'Cause it helps you roll up and roll down. You could also bend your knees a little bit, but here we go. We're gonna come all the way down to the ground. Hands are gonna go overhead.

See if you can get in this position. Does this feel okay in your shoulders? This is flexibility of the shoulders to get your hands down on the ground. Now inhale your arms up to the sky. And we're gonna peel off an imaginary piece of Velcro.

Pull your belly to your spine, secure that human belt, and then roll up one vertebrae at a time. Whoa, baby. All your ab muscles helps you get here. Yes, now start to roll back, relax your shoulders away from your ears, and roll down. We're gonna pick up our pace on this.

Ready? Inhale your arms to the sky. Exhale, roll all the way up. Go back. Keep doing the Full Body Roll-Ups, Tara.

So you can see Tara doing that Full Body Roll-Up. I'll remind you of these modifications. Have somebody hold your feet for you or bend your knees right here. Bend those knees a little bit. Maybe that would help you.

Grab a long resistance band, put it around your feet. And that resistance band is gonna help you come up and down. But you are thinking about gripping those really low abdominal muscles. It's like a human belt. You tighten it, and it comes around your body and protects your low back.

And as we get older, we wanna keep that muscle intact. It gets harder. One last Full Body Roll-Up. You completed a 30-minute strength exercise, or workout, I should say. Good job, team.

I love it. Touch your toes. And here's something else to motivate you. You know, I always say, "I don't want just more years. I want good years." I wanna live a long time, but I don't wanna live in a wheelchair.

I wanna keep moving. I, you know, wanna be there for my grandkids. I wanna move. So I hope that this motivates you. And you know, we have all spectrums.

So some of you might be super sore tomorrow. And some people might say, "Well, I didn't really feel that." Then go heavier. But I will say going back to my comment about just making sure you're doing the right move the right way, my father-in-law, he's someone who works out all the time. But sometimes I wonder if he would've had someone telling him a correct form on how to do Squats and Lunges, that maybe some injury could have been prevented for him 'cause he says he's learning so much from some of his physical therapy right now that he's like, "Oh, I never knew that's how I should do a squat," or, "This is how I should bend over and pick this or that up." So even if you've been working out for many, many years, maybe it's nice to review and go back to the basics here or there and again, just to make sure you're doing it the right way- I love that. As your body changes and you get older.

I love that. That's so true. We're doing a little seated twist here right now into our back and feeling it through our hips. Sit up really tall. Yeah, because, you know, I said everything looks different on every body.

No two people look identical in a Squat. But if you have the principle of the mechanics, you can tend to help yourself. And I think about these things in my daily activities. I think about it when I go to pick up a load of laundry or when you pick up a baby and you think about, "Okay, use my glutes. Okay, keep my abs tight." It helps with all of that.

All right, we're gonna touch our toes. So I want you to come up off the ground if you can here. And we're just gonna touch our toes. You're going to reach down. Bend your knees if your hamstrings are pretty tight.

And just touch your toes. If you can open them up, open them up. So good, my friends. I love it. Just breathe into it.

And then we're gonna take our hands to our knees and just end with a little Cat Cow. So you're gonna round your back and release. Your back is a series of joints, just like your knee joint or your elbow joint. There's a little disc in between that's like a grape. You wanna keep it nice and supple and lubricated.

And so it's good to move through your back throughout the day. One more of these, and then we're gonna roll all the way up to standing. I am super proud of you for joining us today. Thanks, Tara. That was awesome.

Thank you. That felt good. Way to go. Awesome. Great job.

Good job at home. We hope you'll try out some of the other beginner workouts. Sort by gold, then sort by type, then go to beginner. And we've got a lot for you. This was a total body workout today.

Thanks for joining us.