GOLD ENCORE: Total Body Stability Ball Workout 1

Good morning. Welcome to your Get Healthy UTV Live Monday morning workout. I'm Kate Lang. We're gonna be doing a stability total body workout today. The workout should be around 30, 35 minutes, but it's gonna get your heart pumping and that fat burning.

And we're adding in a warmup and a cool down. So it will, it'll be 40 something minutes. I am Chris . You guys know me. I'm so excited to be here with you today.

Thank you so much. I love stability ball workouts. They're like, they sneak up on you because you think, "Well, this is not so bad." But I mean, let's face it, when you're on top of a football, it's a little harder to balance. And these, these circuits are gonna be about 45 seconds long guys. It doesn't seem like a lot of time- Each exercise is 45 seconds.

Each exercises can be 45 seconds with a little bitty break in between. So we're gonna really get you working hard and get that hard pump up. And low impact today. So, easy on the joints, but she was previewing a couple of the exercises for me, and they're not easy. There's a lot of core balance involved.

A lot of stability, right? Yeah. Trying to help improve that balance, especially as we get older. And Chris is gonna show you some modifications too, so- I get to be the modifier today. She's so lucky.

And I'm gonna try to not fall off the ball. That's my job today. Don't fall off the ball. But if you do fall, fall off the ball, it's just real. We'll just laugh about it.

We'll just laugh about it. All right, let's go. Let's get your heart pump with a little bit of a warmup. We're gonna do just some chest expansion. So rounding that spine and opening up those shoulders.

Exhale to round, inhale to open, stretch that belly back, tighten those abs, three more here and lift that chest. Two more. Big breathing. Last one. And arms out.

Let's stretch and reach. Reach and back. Oh man, this feels good. Reach and back. Open up that side body and let go of whatever you did over the weekend.

It's Monday. You start whenever you're watching this, right? Whatever day they're watching. Four more here. Really stretch to those fingertips.

Two. Last one. Let's grab that fall. So I've got a 55 and still does Chris today. Yeah, based on your height, this ball is good for up to 5' 5".

And then you wanna go to 65? Yep. 5' 5" to 5' 11". And then you'd be a large ball after that. And truly, to be honest, and I've said this before, like the 55 centimeter, you can cheated a couple of, of inches.

Yes, so some of you are like 5' 7" and you're trying to get a universal ball for everybody. I'm almost 5' 9" and I'm using the 55. It'll all be okay, so- You're almost 5' 9"? I think I'm shrinking. I'm shorter than she is.

I think I'm shrinking. All right, here we go. So we're gonna squat and lift. So tap that ball down, get deep and lift that ball up. I want you to think of keeping your ribs really nice and firm.

Tightly knit. So your abs are popping out. We're just reaching up, opening up those hips a little bit and warming up that tushy. Get deep into that swat and wake up the rear. Two more here.

And last one, keep that ball above your head for side bend to lift. So again, working those side body muscles. Oh, baby, stretching you out a little bit and getting your heart rate up. Feel that ball above the head. So it makes it a little bit more challenging.

Two more left. And last one. Now let's twist out that back, Chris. The ball comes right in front the chest. Hit, stay still.

Three times to the right and center. Exhale as you twist guys. Inhale center. Really trying to open up that back. Make sure we're nice and warm.

And center, two more. Big breath. Last one. Big breath. Now we're gonna stretch out those hamstrings.

Press that heel forward and bring it back. My hands rock that heel. Always tight. Chris ran over the weekend. We're trying to stretch out those tight legs.

Really lean into it. Give yourself that nice stretch. However, this is my tightest muscle on my body. The hammies? Are always tight, so this feels really good.

Good. Getting warm. We're gonna go back to those gluts one more time before we start. Two more here. And last one.

So I want you to bring your heel, toe your feet together, nice and tight for a chair pose. Squeeze those thighs, sit down deep. That ball's gonna go all above the head. Right heel's gonna lift for some pulsing. Little pulse to squeeze those knees in, inner thighs working.

Four, tree, just switch heels. One, switch. Sink down. Good. Remember to bring those shoulders away from the ears and breathe, three.

I'm feeling it in my upper body, my back. Bring it up, woo. And we're ready to get started. Okay, I love it. You know, whenever you hold this stability ball too, you are engaging your pectorals like you, you feel.

It looks like everything has to suck in a little bit. It looks like it's so easy, but it's more work than you think. All right, let's go. For our first set you're gonna need a pair of hand weights. We'll be doing some bicep curls and overhead presses.

So I'm using 10 today. Chris is super strong. So she's going 12. Do whatever works for you. We're gonna be seated on the ball for that first step.

Okay, here we go. So get your balance. Remember, belly in the spine, in and up. Okay, here we go. Curl in for me.

Give me a twist. Press overhead. Return with control. Okay? Oh, I forgot to start my timer, Chris.

All right, no problem. So are using a little Tabata timer here today. There we go. There's so many apps on the iPhone. You can always pick one up.

Now I'm gonna just comment that we pumped Kate's ball up. I pumped it up yesterday. Did not realize that the one I'm sitting on was kind of soft. You can see the difference in our stability balls. You definitely, a firmer ball is better.

For stability balls. So obviously I need a little more air in this one. So she's gonna be working a little bit more harder than I am today, so I lucked out on that. We've got about 10 seconds left, guys. Nice and slow, controlled movements.

I'm feeling it. Don't rush through it. Three more, two and one. Nice job. All right, so we're gonna turn to the right to go into our chest lies.

So get yourself set up. For these you're gonna roll all the way back on your ball because we want that head, neck, and shoulder support it. So you kind have to start way back at the end of your mat. And then I'm gonna roll out. All right.

I'm stuck. Got it? Yep, ready to go? Yep. Here we go.

So like you're hugging a tree and then opening up those arms. Who works in front of that pack? Woo. This is so good because you have to stabilize your body like the weight bench. Yes.

And you can really open up the front of those hip flexors and feel the quads and the hamstring firing to help you balance, right. You got it. You got a nice table tabletop with those legs. And think about active, right? Those legs are active, they're helping you stay still.

Nice, big motions, guys. Controlling it out. Controlling it in, not rushing through it. Make sure that neck is relaxed. We've got four more seconds.

It feels good to use these heavier weights and go heavy if you can, you guys. Absolutely, guys. Why not? Two more. And last one, we're gonna roll ourselves up with control, put those weights to the side and get a little bit higher on that ball.

So I want your mid, mid-back on the ball, now. We're gonna go to those alternating toe reaches. Start out reaching for that knee. So hands up in the air, reach for that right knee, bring it back, reach the left knee, bring it back. Now I'm gonna go a little bit deeper and reach for the outside of my angle.

Man, I am pulling my belly into my spine. Oh, in order to balance. And you wanna keep a little bit of a curl with those low abs, right? This should not be painful at all, but you should feel that crossing motion, really firing through those obliques. You almost lost me there.

Oh, man. Crunch. Everybody's always asking, you know, what do you do to get tight abs? This stability ball training really helps trigger those deep transverse abdominal muscles. We have 18 seconds left.

I told you 45 could feel like a long time. I was gonna say, are you sure this is- Yeas, I am. I'm looking at our timer. I'm like, I think it's 45- You've got eight. Come on guys.

Then you get a break. You get 10 seconds to reset. Almost follow. Here we go. One, nice job, Chris.

You're doing awesome. All right, we'll grab a sip of water really quick if you want to. We're gonna do that circuit one more time. The great thing about this workout, it's gonna go quick. You've got four more seconds to reset.

Woo. Ready? And we go. So it's a curl, turn, overhead, rest. Guys, you're doing great at home guys.

You should be listening by now. A little glow to start your day out or you're evening out, right? What I love about get help me UTV, is that you can work out whenever it's convenient for you. Right? You got that right?

Forget the kids on the bus after work. Maybe it's even your lunch break. Woo, I consider it going 12 this morning. I'm really happy with that. I'm happy a lot.

You know what I'm thinking about? I would not mind having fifteens right now. Oh my gosh. You are such a stunt. I love this woman, right?

But it feels good because when you're moving slow and controlled, go heavy. It's, It's smart. Last one. Oh my gosh. Good job guys.

Right? Start with the end of your mat down here. Works a lot easier. All right, here we go. Bring your, bring your ball all the way over here on this.

Oh, oh, the way to my end? Yeah, there you go. All right, here we go. Chuck Wise, get that neck back. I keep getting a sticky.

'Cause I'm sledding. Open wide, close it up. Remember those hips are lifting to the ceiling and you're kind of pulling your knees in towards each other. Work those inner thighs. I love it.

We can work more than one muscle group here. We're working all of them. When you make your stability ball your bench, you really are engaging your core. I hope you guys are feeling this like we are. I always think it's interesting too.

Do you tend to gravitate towards one leg to balance you out? Got about 10 more seconds left, guys. Oh yeah, woo. Woo, got it. I am really starting to feel a little better, it's a burden there.

Two more. This is our last wrap. Nice job. Chin to chest. Roll yourself up.

Put those weights to the side. Get that mid bath on the ball. Ready? Ready. Hands up.

Here we go. Knee. Knee. Now I feel my back extensors with my arms up like this. Now I'm reaching for that ankle, guys.

What do you have to lose? If you fall- Man, I got a big drop. Rip my abdominals. You really have to scoop out to get to that longer version. Because we don't want it to hurt your back, right?

Getting strong for each repetition, guys. Arms up. I'm just finding a focal point on the floor. Yep. That helps me keep from rolling off this ball.

You're zen? Yeah. Four more. Oh, tree, two and one. Holy eyes.

Woo. Oh my goodness. I'm just gonna give you a high five. Give you a high five on your back. High five for a pro.

High five to the back. Alright, we're gonna set up for our second circuit. So put those weights to the side. You won't need those. And actually we're gonna start out with a pushup with our hands on the floor, so find a playing position.

See how she said that with a smile? We're gonna start out with a pushup, so your feet are gonna come on the ball. Stay with me. So if you're not comfortable getting into this position- You could do a kneeling plank. Got it.

You could do, there's pushups. You could hold a kneeling plank. And one of the things about the pushup is where you place the ball. So like if I have the ball on my quad, this is gonna be an easier push. Absolutely.

If I roll it back to my shins, this is gonna be a harder push up. Mine's hard. I can tell you right now. Are we ready? 45 seconds.

Here we go. Goes down for two. Up for two. So I want nice slow control movement. That belly is tight.

Think about that internal course that we talked about in the Pilates workouts. Your shoulders are away from your ears and the elbows are pointing slightly back. They're really worth the last, woo. Now, if it starts to get to be too hard, all you do is you roll backwards. Yep.

So if you have less body weight, use the ball. Give that back a stretch. We've got 10 more seconds here. Oh yeah, woo. Oh, two and one.

I want you to take a break and stretch out that back. Oh, come over your ball. Or tuck your knees in like I am. The next exercise is a pipe. Okay, again, modification.

Pull the kneeling plank. Pull the plank. You don't have to do the fall. Baby steps, right? We're gonna walk it out, find that full plank position, and really think belly anchoring in and up.

We lift those hips and press them out. Lift and press. Shoulders are staying still. My neck's turned off. Woo.

And out. Deep breathing here guys. And out, 12 seconds left. Oh my gosh. I can't talk.

I'm back here dying. I decided to do these two back to back. Four more. Two and one. Woo, oh my gosh.

Just get off that ball anyway shape or form. And collapse on that wall. I felt that autonomous chest and shoulders too. Oh, mine was all ab. All ab.

Just stretch it out. Good. That's fantastic, yeah. This one's your thing. Okay, what is it?

Mountain climber. Woo. So I love that cardio get that heart rate up. If I wasn't sweating enough already, I'm gonna come to a forearm plank and press my legs out nice and long. Modifications.

Hold this again. Hold the kneeling plank. This is hard. It's very hard. Softer to softer the stability ball, the harder it is.

It's really working hard. Okay here we go. Breath in. Knee in. Dry those knees in towards that ball.

Your back is strong. Belly tight. Feeling it in the core. Oh my gosh. Really?

Feeling those abs engaged. Woo. Man, you're working hard guys and so are we. This should be called stability ball core. 15 more.

Come on, 10 seconds guys. Stay with us, oh. Five, three. Two and one. Let's stretch it out.

Oh, get down to those knees. Reach that ball away. Two big breath. Now, if in this second set, we go directly from pushups to pipes. Yes, if your wrists start to bother you just come off the ball and go into a form.

And I'm gonna show the modification for the pushups. You don't have to be all the way up. No, it's really, really challenging. So you wanna workshop for you? I'm just gonna reset our timer and the way we go.

I'm gonna do the full again. All right, here we go, baby. I'm gonna try it. Woo. Do we start?

Yes. Let's go, 30 seconds. Down for two upwards, you guys. Strong. I'm gonna walk my ball in a little bit.

Pushups make you feel powerful. They do, don't they? They do and if you're shaking, you are working. 15 seconds left. You guys are doing it at home.

Don't give up. Eight, five. And one, pull those knees in. Or just straight that back over the ball. We've got the plank coming up.

Woo. Five seconds. And then we go. You guys are doing awesome. This is tough, but it's gonna be quick and you're gonna feel amazing after.

Here we go. Let's go. So pipe it up, caress it out. Name a lift. You've got that internal chorus and titans.

Got on your tightest pair of skinny beans. You're stuck like this toward each other. Woo. Woo. 20 seconds left guys.

Make it small if you need to, right? Yeah, baby. That's not moving. Ah, 10. Woo, count it down with me.

5, 4, 0, 3, 2, 1. Oh my gosh. Holy cowbells. That's a hard part combo for your wrist. So, good job everybody.

Great job at home. Okay, what's the next job to you? Hill climber. Hill climbers. Last set of these.

This is a tough one, I'm not gonna lie. Ready? Yep. Three, two, go. Knee in.

Ooh, I'm sure shaky now. This is this one for sure I feel in my core. Yep, pull it in tight. You've gotta have really good focus on this too. Woo.

Man, come on. Oh, oh. You just steal every repetition. Let's go, five more. Come on guys.

Three, two, and one. Stretch it out. I always laugh, Kate. If you were to catch those last five seconds, we're like a blooper reel. If you were to put this on the internet, nobody put this on the internet.

I you and I are shaking with. I'm flying all over the place. I'm really working today with you. So I'm feeling your pain at home. I'm feeling your pain.

I get set up. Oh, this is good. You get to be on your back. That's the good news. So alternating hamstring curl.

We're gonna lie down on our mat and have our heels up on the ball. Okay, this is my favorite. I love hamstring curls. You really feel it. Let's have a sip of water quick.

I just did. Oh, I need another one . It's been a long morning. All right, here we go. So I want you to really use the back of that arm, that tricep here.

So hands down to the floor, adjust your ponytail accordingly. Press those palms into the mat, shoulders down in the back, and we lift up to a nice bridge. Okay? Right leg up and down. Left leg up and down.

Both heels pull in, you stretch out. And again, woo. Lift, lift, pull. Work that tush. Stretch it out.

The back of my arms are really engaged. They are helping me stay balanced and toning up at the same time as I work those legs. Man, this move right here. OMG, hamstring, hamstring. And it doesn't look that hard, right?

Right, yeah. But it is. Lift, squeeze, release. Woo, pull that ball in using that tushy. I like it.

We've got 12 seconds left. Oh. Just keeping those tips up off the ground. It's a lot of work. You'll feel this one later, but you'll be so glad that you did this, right?

We got it. Five more seconds. Let's do two more reps. Last one Chris. I got it.

Woo. Squeeze per rest. Now let your back come down. Bone by bone. Oh, nice job at home guys.

10 seconds to set up. These are called draw bridges. You're gonna squeeze your ball, bring it between the feet. Lift the ball up towards the ceiling. We're gonna lower on the diagonal and squeeze three times and lift back up.

You ready? I am just, my inner thighs are already shaking. Like, here we go. So squeeze two, tree. On the way down.

Now squeeze two, three, lifted up. Now you might notice Chris's legs going lower than mine? I wanna keep a nice neutral pelvis so I'm not gonna go full. 'Cause I don't want it to go into my back. I want it to be abs.

Okay, but so you're keeping neutral pelvis. I'm keeping a neutral pelvis also. Absolutely. But it's above your flexibility level and what feels good on your back. And your range of motion, right?

So you only go down as far as you can without your back popping up. My right leg for some reason is shaking like a leaf. Both my legs are shaking like a leaf. Bring it back up. Three more.

Down, down, up. Two more. Down. And up. Up, inner thighs, baby.

Last one. Holy cow. Reach long and lift. Bend the knees. Bring this hole in the hand.

We've got 10 seconds in between. It's gonna be a toss off. Hand to feet. Feet to hand. You guys got this.

I'm gonna show you my start position. Head, neck and shoulders up. If you're not able to do the fall, try just reaching that ball out and tucking the knees in for a modification, okay? The hole is gonna go ball between the feet. Arms long, ball comes back, legs long.

So do what works best for you today. Keep that neck relaxed. I like to even stare at my belly button. I feel this, yes. About keeping that back.

Slightly pressed into that. You don't want it popping up. Oh man hase. I know. This is a silent but deadly work .

Does not look that hard. It's a creep, it's a creeper workout. Whenever you have the ball between your ankles, you really feel it in your inner thigh. 16 seconds to go guys. Woo.

You're doing great. Oh. Four more. Three, two. Last one.

Bring it in. Well done, people. That is not- Cheers with the ball. I mean, I do feel like some of these exercises, they look so easy on film if you're just watching. Yes, you at home, no, they aren't easy.

We're, we're putting it to the limit today. My adductors, which does that little bit of tension. My poor little legs, my little shaky legs. We're gonna go back to alternating leg lift with that curl, right? Hamstring curl.

We'll be back up onto the ball. We have one more circuit of this. Get excited, you thought we were done. Oh, bridge up. Nice tight abs, arms engaged.

Here we go. Lift and lift. Draw it in. Brush us it up. Now I like to pull the toe back towards my chest so I get a little bit more hamstring.

If you cramp easily, just leave that out. So flexing the foot. Flexing the foot. Exactly, nice and flat. Oh, I'm really focusing.

I'm really using all the muscles in my legs. And it's easy on the knees, that's what I love. And low impact this whole thing, right? Yeah, with modifications everybody can do this. And you need to do what works best for your body.

Now modification would be to put your hips down so you could put your hips down like this. But we really challenge you to keep them off the ground. We've got 10 more seconds here. Keeping those hips even, notice if you drop to one side or the other, try to keep those hips still. Three more seconds.

Two and one. And bring it all the way down. You guys are doing so good. You got 10 seconds in between. So I'm gonna grab my water one more time.

Remember to hydrate, hydrate, hydrate at home. Putting my stop with my little timer back on. All right. Ready? Drop bridge.

Oh, my legs are already. Three, two, one. Drop your bridge and pull it back up. Reaching out as you squeeze, lifting to lift and tighten those legs. Lift that tush, right?

Oh my god. Tushy lifters. I'm just totally focusing on leaving my mids together. It's so tight. And keeping my abs engaged.

And I'm breathing. Inhale down. Exhale up to really use those transverse muscles. Exhale out like you're blowing out to a straw, guys. I'm gonna show modification.

You could definitely be doing in and out right here. Yeah. Two more. And last one, bring it all the way up. Oh my goodness.

You guys are doing so great at home. Stick with us. Hand pass off. Chin to chest. Curl up.

Find that belly button. Fall between the legs. Arms back. Here we go. Reach.

Again. That neck is turned off. I'm looking right at my navel. So no stress in the jaw. No stress in that jaw.

Very Pilates Ask. If you've taken any of Kate's Pilates classes, you wanna relax your neck, put all the work in your back and forth, your abs. We've got 15 seconds left. You guys are doing great. Stick with it.

Five. Three. I hear you counting, Chris. Two and one. Oh, holy banana cake.

That's a rough one. Rolling up with control. You're doing so great. Wipe off that route, you need to. We're gonna come to standing next, okay?

That was definitely a challenge. You did it girlfriend. I gotta, I gotta fix my pony. You gotta fix your pony. Gotta fix your due.

So we're gonna stand all the way up. I'm gonna make sure my weights are out the way. This is actually gonna feel really good based on what we just did. So it's gonna be a reverse lunge, okay? We're gonna get the upper body involved too.

I'm gonna start my timer here again. Woo. So, so right leg on the ball, left leg on your mat, standing upright. Nice prayer hands, okay? Oh, balance.

Reach it back and pull it in. So can I place that ball in the crux between your ankle and your foot? That left knee's gonna bend. We're gonna keep the knee tracking over those shoelaces. Okay, so they often do say, I mean, and I know this from yoga.

Find a focal point on the floor or the wall. Find the camera. Find you guys. To help you balance. Make sure you're not shifting that way forward over the toes, right?

And my core is really working here too. Fire and that front leg, that's supporting leg feeling it. You got 15 left. Four more. I love all these workouts that work on core stability balance because it's so important.

Especially as we get older. And last one, bring it up. So the next one's actually really fun. Okay. I say that about all of them.

So we're doing the other leg next time? We're gonna do the other leg next time, exactly. So we're gonna do a leg lift with the side crunch. So you're gonna crunch to your right leg and lift that right leg out to the side, ready? Go, crunch and drop, crunch.

Working the side body. Oh. Try to get that right leg up there. Working the outside of those thighs. I feel a little bit in my shoulders and chest just giving that little squeeze.

Yeah. Applying a little bit of pressure. And make sure again, keep those shoulders away from the ears. Man. It's going quick though.

Five more. Quick for you. Four, three, two. And last one. Good job guys.

Come back down to that mat. So this is that one we really, really liked. So the crunch with the leg left, okay? So the ball's gonna go between your knees, hands behind the head. Let the legs up the table, chin to chest, make big inhale, exhale, you crunch up.

Pull those knees in. We inhale, relax down to the mat. Exhale. Up, up, up. Inhale, back, back, back.

And up, up, up. And back, back, back. Again, trying to keep that little back connected to the mat. Neck turned off. Big crunching.

Oh, you've got 15 left here. Keep that chin slightly mattered to protect that neck. Five more. Two. And last one.

Oh my gosh. Man. Get, get like a shovel scraping off the floor. All right, let's roll up guys. Reverse lunch on that other leg now.

This is more core than I was expecting today. I love it. And I don't love the core. Yeah, she does. I do.

And here's the thing, it's, it's low impact. So those hamstring rollers, all those things are easy on the knees. This is a good one to interject when you're kind of sick of squats and lunges. I'm gonna turn a little timer on. All right, I'm with you.

I'm going to my other foot. This is my bad leg. Let's see what happens. Ready? Cross out.

Well this is my bad leg, evidently too . Very funny. Oh, you're so dominant on one side versus the other. So this is our right leg, which you would think- Should be the strong one. Would be the strong one, but for me, I actually balance better for say some reason at my left.

Some of those moms at home too. You might be carrying a child on one hip and that's a killer. So these exercises are great to kind of figure out, "Oh, my hips piped up three inches and forward." You guys should work on that. 10 seconds left guys. Really pull in using those legs.

Sporting leg is feeling on fire. Almost lost my balance. Me too, twins. Two more. And last one.

You are doing so great at home, you guys. We're almost there. Stay with it. Okay. Ball overhead.

Gotcha. Ready? Leg left, crunch and back. I literally have sweat coming down the tip of my nose. This is a good little, like, glow.

Yeah. I feel all my muscles working today, which I love. I feel like I'm sweating off all the poor food choices I made yesterday. Today's a new day. Your best detox is your skin.

Biggest organ. That's true. Your skin, good. Only 12 more seconds. We got it.

Five. Get that leg up there. Two and one. Alright, we're doing it, sister. Get that mat.

Here we go. Ball between the legs. Hands behind that hat. Ready? To the chest.

Crunching in for two and down for two. Oh baby. You're doing it guys. One step at a time. One exercise at a time.

You made the choice to work out with those today. And that's all that counts. Doesn't matter if you couldn't do all the exercises or if you felt frustrated, it matters that you showed up. Okay, I'll show modification. Do it, quick.

Just squeeze the stability. Five, squeeze. And right here. Five more. Two more.

Last one. Oh my goodness guys, let's bring those legs long and try to roll ourselves up off that floor. Chin to chest. Roll it up. Even if you get here, that's fine.

If you get here, that's great. We're gonna stretch it out a little bit. Oh, woo. That was fantastic. Quick.

Okay, so a good 35 minutes. Yes. Focus to the Ball. I love that. That's really fun.

Yes and go as time flies by too, when you're having a good time, right? So cool down. Let's sit on that ball Chris. And just bring that right arm in front of the chest. Give it a little pressure and twist to the left.

You know, stretch it out. Some of those exercises you could just also use like when you're watching TV. Absolutely. It doesn't have to be 35, does it? Yeah, I mean you could do chest flies and pushups and pikes.

And it all counts. All those little times. You're sitting and watching a show for 20 minutes. Okay, now that counts. I want you guys to comment on this workout and say, which was the hardest circuit?

'Cause I'm gonna go and wrap it with those poles and pikes. Oh, my wrist, my, all my body is shaking. It's the pushups. Yeah, I'm sorry. I'm sorry about that one.

Sorry not sorry. Sorry not sorry. Start a little bit of a pull. Stretch out that tricep from those pushups. Again, sorry not sorry.

And let's go to the other side. Just gentle pressure. Feels so good, doesn't it? And let's do a little mermaid then, right? Arms out to the sides.

Just stretch. I need that today. And use that cord to get back up. Stretch. And I'll put you two more like that.

And then arm the legs stretch to it too. And last one, so stretch your legs out a little bit farther at home and we're gonna stretch to the left and streak your right leg. Trying to get back. Oh, that feels good. Get it back up by bending a knee.

Stretch to that right leg and bring it back up. Two more of those. These are great. And last one. And I know we want to do one last lunge.

Let's do that. Let's do it. So we're gonna come to standing. Whenever you're warm, I always take the opportunity to just come down as low as I can that hip flexor, because I think, you know, hips are what people complain about a lot with pain. Yes.

Forearms to the ball. And you can even put that back knee down if it's new, too intense for you. And then bring it up to that lunge. Here's another favorite one of mine. Lean back in that hamstring.

Ooh, I like that. Let's try that. Let's add that on there. Kind of like that warmup we did, oh boy. Yammers.

Hello hammy. Let's do that one more time. Let's press forward, lift that hip flexor, open that leg up and bring that knee down, stretch back. Oh my gosh. I love it.

Let's do it on the other side. Balance us out a little bit here. All right. Toes curl under around that back leg. Arms to that stability ball.

Lift yourself up. Holy Hannah. Then press through. Let's give it a little stretch. Oh, look at you with that advanced hamstring stretch.

Oh, so advanced. So advanced. I'm really not advanced at anything. That's why it's funny. Yes, you are.

Oh, for us at- That's what we all like to make you. Should you guys at home, we all like to make fun of ourselves for the things that we- Oh yeah, we have issues with like for me, anything hamstring flexibility related. Oh that felt amazing. Thank you so much for having me today. Thank you, it was so much fun.

And thank you for tuning in. Thanks for working out with us today guys. I wanna make a comment. So all the gold workouts are typically about 45 minutes. They're anywhere from like 35 to 55.

You can always see the length on the, if you just open up the video, it'll tell you the full length. My sister, shout out to my sister, yesterday was like I did, she did buff body yoga, maybe. Oh, that's what you said. She had to stop it at 30 minutes 'cause she had to take her kids somewhere. Sure.

So we just want you to know that anything you do is worthwhile. Absolutely. So we are so proud of you for anything you do. You are cut above the people sitting on the couch. Absolutely.

Thanks so much for coming today guys. Woo. Thanks Kate. See ya.