Okay, well welcome. We are now getting ready to work our legs. So first, let's just kind of do a little Jacks to warm your legs. If you have any injuries or if you have any issues with your knees, then you can basically just step out to the side, okay, but if you don't do some next, direct to them just to get warmed up, okay, so he's about 10 of those, and then just do some leg lifts to the front and back, just to get yourself warmed up. And if some reason you have a problem with balancing, just the leg in the front, just tapping into front, tapping in the back to happen in front. If not, you can lift it up straight up.

Great. Just loosen up those legs that was going to prepare your body for strength and preparedness was just a little short warm up to get the muscles warmed up. You never really want to work on cold muscles. That means muscles that are tight. So you loosen it up. If you need to, you can hold on to a chair Hold on to a table, you know, and again, you could tap it out.

Tap before and now Great. Okay now Great. So today for this first exercise around the world legs, you'll see the demonstration using the resistance bands. Now I know that you are either doing the kettlebells or you've decided to do the dumbbells. So instead of using the resistance bands, place your hands on your hips to help you balance and continue to lift your leg to the front to the side into the back. You can do the exact same exercise without the resistance bands.

For us with our leg extensions. What you're going to do is take one leg, put your resistance band under that leg, and you're going to lift up as far as you can go. And remember if you can't go far, no worry. Just go as far as you can go until you build yourself up. And you're going to just when you do this, the good thing about it is kind of a double workout because you pull in the resistance. So you really work in your arm.

And then you release in, you work in your leg. You have one another way you can do this is take the resistance band, hold it, and just let the leg go up and down. And up and down. You're gonna do that 10 times. Hey, I'm sorry, we're gonna do 10 now because we did 12 on the first set, now we're on our second set, let's do 10 Okay. Okay, and then we're gonna take it into 10 out.

Okay, and this is work in our core. This is also working our inner thigh. Right? And if you have to hold on to something, you can find something to hold on to. The main thing is to keep that leg going out. And you want to try to keep it elevated.

Try not to touch the floor. But if you have to, to begin with, it's okay to touch the floor until you get to bed. Together, that's where on your seventh day of workout, which will be yoga. That's where you learn to work. Focus on your balancing. Okay.

And so now take the resistance band, and now you're going to pull it back for 10. I call these around the world legs. So these are legs that will be powerful because you're going to be working the quadriceps, you're going to be working the thigh, and you're going to be working the inner inner thigh, basically work the outer thigh, the inner thigh. So you do 10 each side and then you take it to the other side, same thing. Okay, just raise your hands. Great.

And then just build it up maybe the next week, you can start to add resistance. All these things can be done without resistance until you build yourself up. So you know what that means. No excuses, right? No excuses at all. And then with the kettlebell, the interesting thing about the kettlebell, you just take it and you throw it lets the kettle throw.

So up in Canada, up. You go down as far as you can, some people go down really far. And some people go that far until they build themselves up. So it's to movement. Perfect. Okay, so now you've seen a demonstration of how you can work your buttocks, your quads, your thighs, and we just have one more routine, and that's fine.

I'll lay down. Okay. So make sure you do at least in those and what you can evolve. One thing, people love about this kettlebell, so they love this handle. The handle is very comfortable, good grip on the handle, and you can do two hands with it. So you take one weight, two hands, and you can actually pull a little bit more weight.

So same thing. We're going to stand here, we're going to put our left foot forward, right goes back and lift, and stand up and lift and up. And remember the other thing I said, watch my knee, and my ankle should stay in alignment up here. I should not go forward. So I'm going back and back in the 80s so what you want to focus on for your three sets of exercises. The first rep, the first set will be 12 reps.

The second set will be 10. See how I switch legs there, but you can stay on the same leg until you get comfortable. Great. All right, let's do another and perfect. Now your lunges. Wow, I'm tired.

And all I did was watch. So I'm sure that you guys got a great great workout. They're actually three that you can choose from. You got to learn how to use the resistance bands got to learn how to use the weights like that one. You got to learn how to use a kettlebell. Let me let me hold it.

I've never before it's heavy. Okay. So you learned about resistance today and one of them the important takeaways that you learned. So what do you do so so you do three sets? Yeah. And within those three sets, you have the first set is your 12 Okay, the second set you do 10 Okay, third set is eight.

There we go. She just taught you how to do And she actually showed you how to use the kettlebell and showed you how to use the weights and showed you how to do the resistance bands. She gave you options if you didn't have any of this equipment, but you still want to start today. So now you have all of your resistance and core that you're going to do three times a week, we will also do a segment on a robot exercise or cardiovascular exercise. And so once we have that you will have your complete set of exercises. So until we get to be with Coach cross again, Let's all say thank you for the workout.

Say bye. And find out more about what she does if you're interested at Fitness. height.com. We'll be back we'll be back