001good morning everyone we're gonna workout in our chair if you need hand weights grab your weights you can start with 1 pounds and go as high as you're comfortable with ok let's begin inhale deep breath it's nice and tall and exhale reach it out good let's take this to the front inhale exhale right to the side relax the shoulders and we're gonna take the chin right down to the chest and hold good lift back up nice and tall turn that chin to the right shoulder good bring it back to Center turn that chin over to the left shoulder [Music] and bring it right back to Center let's lift the shoulders right and left 3 4 5 6 7 & 8 good bring it right out in front lace the fingers we're gonna press those palms
002forward stretch those arms good now relax those shoulders those and we're gonna bend that right elbow take it across the chest good bring it right to the center bend the other elbow pull that arm across the chest good bring it right back to Center deep breath inhale lift tall and exhale let's grab those elbows and gently just pull back pull that tummy in nice big stretch good let's take it into the Fri and we're gonna rotate nice big circle with those arms good loosen up the back shoulders two more one more hold it up at the top and reverse it other direction let's go around for four and three and two and last one hold it up nice and tall now extend those hands just give me a nice reach with that right hand relax
003right side lift that left arm [Music] and relax it release that left hand right down to your chair you're gonna step that right leg out and we're gonna take it to a side band nice reach good stretch through that ways and bring it up nice and tall you'll place those hands on your thigh I'm gonna turn your body towards your right thigh drop that chest forward stretch that lower back extend those hands down towards your ankles good let's round that back pull that tummy in cup up nice and tall Center the body right foot in hold that chair with that right hand I'm gonna lift up that left arm exhale it out step that left leg out and take to a side band nice big stretch keep that elbow above your ear not in front
004of your face okay nice stretch [Music] well I lift it up nice and tall again place those hands right to your thighs we're gonna take it across left side belly button in take that chest forward and extend those hands right down towards your ankles good round the back pull it back up Center your body bring those feet in Fri we're gonna take those feet off the floor and we're gonna point those toes stretch out those legs [Music] good now flex those feet pull those toes in keep those knees nice and soft now point and flex point and flex two more good lowers down keeping those feet slightly out in front give me a nice deep breath hold exhale pull that tummy in round that back pants come below the knees just stretch down those shins
005nice stretch forward stretching out those hamstrings good bring those hands above the knees slide your feet back and now we're gonna grab our hand weights and Center the body right over your thighs pull that tummy in nice and tight and roll it up good look at a star here with a bicep curl we're going to go into a chest overhead press so we're gonna take it to the shoulder turn your knuckles forward reach it overhead turn back in and extend good squeeze the bicep overhead press turn back in and extend relax your fingers as much as you can on your weights good here's four that's it five turn those knuckles turn them back in three more good two more and last one now hold it at your shoulder knuckles in and lecture halls for eight
006seven six five four three two now together take it waist and shoulder waist and shoulder good take it four more three feeling it in those biceps one more good extend it all the way down turn those knuckles into the chair relax the shoulders bring your chin gently to the chest and lift that head right up now we're gonna bring those knuckles forward you're gonna bring it up below your shoulder level and taking a slight extension over to the right side and left right stay nice and tall don't tilt your body good it's gonna go four more and three and two and one now hold it front up and down small pause three four five six seven and eight lower right down lift and hold lower the left miss it hold right side and left good
007let's take it four more you need a break drop those weights down relax it good one more now turn the knuckles in bring it right back down at your side again shoulders relaxed chin gently to the chest just let those arms relax good one more set gonna pull it up to the shoulder come ahead to an overhead press knuckles facing in gonna work those rats take it out to the side gently press back in together okay once you feel those sides tighten up that's when you stop it don't go down shoulder height keep it up high good four more and three and two nice easy breathing good bring it all the way down to the shoulder extend good tummy in let's bring it forward release our weights to the floor and Center your body over
008your thighs and we're gonna round that back here we go inhale lift off exhale it out good shake those arms out just a little and we're gonna now work those ways so we're gonna take our feet apart okay their ways out of your way tummy comes in nice and tight back stays on the chair I'm gonna take it right here chest height away from the body gonna pulse it right side here we go for eight seven six five four three two and switch take it left side two three four five six seven now switch take it for count let's switch it left before switch it break for two left for two and singles right and left right and left good four more now we're gonna extend those arms reach it right reach it laughs good
009stay tall don't lean out of your chair good now taking their right arm and pulse two three use the waistline nice good switch it over to the leg kicks two three four five six seven and switz take it four switches side before to pound to right and to left and singles 8 7 6 5 4 3 2 & 1 hold Center drop that left hand to your chair right arm comes up nice and tall and pulse 8 break from that ribcage lift pull that belly in and hold right here come down and hold that reach good now we're gonna pulse it here for 8 7 6 5 4 3 2 and lift it up tall and bring it back down slide up the back of the chair slide down arm stays above that year one
010more and bring it up relax the left right side we're gonna hold the chair and lift that left arm and pulse 8 7 6 5 4 3 2 hold side Bend good elbow high pulse 8 7 6 5 4 3 2 and tummy tuck in tight lips take it over good core 2 & 3 & 4 hold it up nicely high good hand comes down to the floor shake those arms I'm gonna keep that tummy in nice and tight bring the hands in below the shoulder height open right and open left so your back stays tall on the chair you're opening through your oblique muscles squeeze the tummy in and you'll feel in the ads as well good hold here we're gonna come straight up now elbow up right up towards the ear good 3
011& 4 5 six seven and eight good job come out to the side shake those arms walk those feet in and just come forward relax your back so I take a nice breath in exhale it out okay pull the tummy in again we're gonna round the back roll it up and this time we're going to hold that tummy in nice and tight okay we're gonna work the legs so once you contract it all those core muscles what I say nice and tall in the chair I'm gonna lift that right leg up and pulse it for coming out to the side and bring it in two three four one more time two three four and take it in two three now hold up Aldon in together through the hip good don't turn your body for five
012six seven and a good job lower down tap that heel relax your quads okay tuck in give me that left leg up we're taking it out and in good out in it's good form or through that hip last to now hold in the center lift out for for bring it back in four three two one bring it out again take it in four three two and one good relax your quads good now we're going to take that foot right out in front toe right to the ceiling knee joint soft tummy tucked in lateral extension keep that toe toward the ceiling okay nice control only go out as far as you can where you feel comfortable okay don't turn your toe out to the side three more nice quad work one more good lower down tap
013that heel again relax your quadricep you take it to the left last set let's go out and end good control the movement tighten those muscles use those muscles good take that break if you need it okay four more and three and two and one good bring it on in take it down tap your heels loosen up those quads good now we're going to go into the inner thigh so I want you to pull those feet slightly out in front cross that right foot over the left alright we're going to come up that chin flex foot up the shin and down up and down you're turning that foot out you're coming right into the inner thigh good two more now hold it into the center and we'll pulse toe eight seven six five four three two
014and one come down relax that right leg cross the left on the top flex that foot let's go up that shin here we go up down up down three four five good get that toe turned out one more bring it up halfway hold left power eight seven six five four three two and one take it on down turn that leg good now both feet out in front we're gonna point those toes keep those knees bent pull those abs in nice and tight and let's scissor so just lifting that one leg up over the other [Music] eight more [Music] for more good keep it right there toes up and just walk it right there three four five six seven and eight good take it on down inhale deep breath exhale it out good feet slightly apart
015bring your body forward relax your back okay relax your stomach just give it a little break here remember if you need that break you stop you do what you can do what is best for you okay all right let's grab those hand weights again Center over your thighs again pull that belly button in round that back roll it up good nice and tall okay let's work the tricep we're gonna start it here with the elbows at your side all right feet slightly apart tummy tucked in tight bring your upper body slightly off the chair now we're gonna extend one arm front one arm back and come to the side give me left's pride right back right front left back okay good on that back extension squeeze that tricep muscle right at the top of your
016arm relax your fingers try not to squeeze your fingers but we're gonna go four more [Music] two more and last one good bring it back up nice and tall and relax that left side okay take favorite waistline all right lifting it up below the show [Music] okay we're gonna work our triceps now okay so we're gonna just lay one weight in our lap gonna bring the other one up at your waist come right across your ways gonna lift up the load the shoulder extend forward pull it back and release great don't move your back on this lube because your arms extending past and you're pulling back with that tricep still good you know so feel that in the upper arm try not to lift it above your face okay good I'm gonna go two more
017feeling that in that arm breathe one more time good lower it down grab that weight in your left hand relax that right let's take it across the chest I mean across the waist ready here we go up extend back release shoulder extend across pull a back release good and four and five I'd go two more and again if you feel that you need a break bring those weights down to your lap last one good relax both arms now we're gonna take it to your thigh knuckles to your thighs we're gonna work the upper backs with a crow great back to the armpit and release back and release good relax the fingers and squeeze those back muscles four more and three and two and one good job now coming up to the chest the pectoral muscle
018in the chest so we want our elbows to be chest height okay muscles up above your chest we're gonna stay right here we're just gonna cross in front of your face right side first left side now as you cross over your face squeeze the chest squeeze the chest good one more time and hold now open it nice and wide and let's lift up down up and in up down up and out up down up and in now as you pull those shoulders and elbows forward try to get that elbows to touch good lift squeeze we're gonna go two more lift and squeeze one more time good and relax the shoulders down take those weights to your side relax those arms bring your chin gently to the chest just let those arms relax good now we're
019gonna stay nice and tall again we're gonna come to a lateral extension on that right side and pump it up and down full arm extension elbows slightly bent hold right here come in and out into the shoulder and out keep that arm below the shoulder two more last one good take it down nice and easy relax right arm left comes up and pulse eight seven six five four three two and hold into the shoulder and out good three and four and five and six and seven last one lower it slowly down to your side relax those arms okay tuck that tummy in come forward bring your weights down to the floor and out of your way okay now just shake those arms out nice easy circle with the shoulders you're circling those arms and reverse
020it other direction open up those fingers nice stretching those fingers and hold Center pulling that tummy towards your vertebrae let's roll round it up good nice and tall going back to the waist to the core muscles in your belly all right inhale [Music] exhale bring these hands right to your shoulders okay come in back tall pulse right two three four five six seven and hold to the center pulse left eight seven six five four three two one now hold we're gonna dip down right side lift nice and tall down left side lift nice and tall inhale down exhale pull in your body weight up and pull those tummy muscles in like very important to breathe out as you lift that weight good I don't want you to push out those muscles I want you to
021tuck them in one more each side good now we're gonna combine both moves together first we'll turn right Center down to up to left center down to up to right center down good I left and down now hold here pulse rate again for eight seven six five four three two and switch go for eight seven six five four three two and hold to the front now reach front front now extend your arms forward turn that elbow slightly back feel it right in those oblique muscles out to your tummy one more set and we'll hold now release that left hand we're gonna reach lift tap the shoulder dip and up reach tap and lift again exhale as you pull that weight up good keep your back on the chair don't bring your back off you're gonna
022pull your lower back just a nice easy dip good one more time and take it up tall all right we're gonna switch relax the right from the shoulder left side let's tuck reach tap dip and lift reach tap dip and lift good take that reach up nice and high you'll feel that root page nice good four more and dip and lift it's three and two and last one good hold it right here again just gonna take those elbows push back good relax it come forward elbows to your thighs just relax your back relax your tummy we're gonna work those lower leg he's ever gonna go in put some cardio okay and a cool-down okay let's round that back roll it up and we're gonna stay right here in a comfortable position we're gonna start with
023our feet out nice and wide all right and we're gonna lift the toes and heels lift those toes lift the heels good working that lower leg now you lift up to the ball of the foot okay don't scrunch your toes just pull it in those lower leg muscles good just the toes eight seven six five four three two just the heels lift it up right to the ball the foot squeeze those calf muscles snip the toes for for lift those heels for four toes - heels - and single one two three four five six seven and eight now top to toe top to toe good tap make that upward move count five six seven zan heel lift up down up down good five six seven eight more round reach two three four five six seven
024and hold walk those feet in and hold them right into the front and we're going to just tap those toes again pull those upward move good now we're gonna tap three and lift it on for it's one two three and lift one two three and lift three and four five six seven and lust one bring it on down now the heel bounce bounce bounce squeeze bounce bounce bounce squeeze good and squeeze it up nice and tight five six 7:8 and hold it up nice and tight good now bring it down right side left side just the heel just the heel down and up down up down up down up four three two and one good now we're gonna do the same with the toes so pull them up nice tight muscle in the front of
025your leg let's lower right side left side right side left side as you pull it up hold it nice and tight bring it together left eight seven six five four three two and one good job bring it out in front just point those toes stretch that lower leg flex that foot good now bring those feet right above the floor we're gonna tap four three two and one four three two and one right side left side we're gonna start a little cardio okay do what you can where you're comfortable [Music] one more good now pull those feet in and tap in close to your body one two three four and tap it out if you get tired you can just do the leg movements or just do the arms okay tap two three four now taking
026it front and back one two three and four one two three and four all right that's it push it out gonna add those arms as bring it to the front same side as the way good and push push it out good now pull those belly buttons in again keep yourself nice and center tight on the chair good now top it front tap it side right there front side front side front and side good four more three two now next set tap front kick side so you're going to kick that leg out push it out push it out good four more three two now instead of the tech we're gonna take it to a knee so pull that knee up good three four five keep that tummy in lower abs at work here single pads primed
027good now once it'll hold the arms right in okay tap it to the side stay tall good now we're gonna try brain work opposite out out opposite hand opposite foot okay do the best you can good four more hold both arms in and take them out and flex that foot push it out go eight seven six five four three and March it out or gonna pump the arms good nice and tall pump the arms good March it in four more four three two March it out four three two and March it in pump it up one more set March it out watch it in now next set March it out for and jump it in for for ready 1 2 3 March it out 4 3 2 jump it and different levels okay March it
028out higher level jump four three two March it out jump it in last set March in front pump beyond good now arm switch side to side now we're going to march front four three two and jump it wide stretching it out good three more and two and one good hold that chair now with that left hand gonna take those feet slightly apart for balance inhale lift that right arm and stretch right over to the side nice you're nice and warm now so get a nice stretch there and lift up tall and release it down good same thing to the left lift that arm nice and tall and slide it down that chair get a nice reach good bring it back up tall relax the arms feeding closer together again shoulders down bring that chin to
029the chest and lift that head back up I'm gonna tilt that ear to the right shoulder relax the shoulders don't lift them up toward your ear up and over to the left good back up to Center chin to chest now place your fingers right behind your neck lift your head relax your arms we're gonna do this take it back slightly you got your hands supporting your neck keep your lips together and pull that chin up toward the ceiling [Music] good relax it bring it right back up front just pull those elbows in toward each other drop that heads slightly forward and release their arms come side deep breath inhale exhale we're going to cross it over the legs inhale and exhale out you have a great day everyone okay you stay well good job and
030I'll see you soon bang [Music]