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. We're going to be working a buttocks, which is our glutes you'll hear most people say that and what works schools best is squats. squats, work glutes fast, it works your your thighs, it works your hamstrings, it works your quadriceps which your quads right here in the front and we're also going to be working our calf Okay, so today we'll be working for areas of your legs. Great.

So, with the squat, you can do a with or without. without resistance, you can do water bottles if you want, or you can do not so take your bottle or your resistance band or your dumbbells and just lift and up, okay, and I'll show you the sideways. So again, it's lift and up. So when you go down, your dumbbells go up. Great. And let's do tivities and remember exhale.

Inhale, go down as far as you can. If you can only go here for now go there, but hands should be up and but should be going back. Another very important thing about a squat. Notice my back goes back, making sure sure that my alignment of my ankle and my knee should stay in alignment, it should not go above your toes. Many times people do that can cause injury. So just make sure you focus and so when you just like you're going to have a seat on the chair, it's but back, right.

So in this case, but back and, and, and if you would use dumbbells, you're going to do the same thing, basically. Okay, again, about shoulder width apart, this time with the dumbbell. Let's reach our right leg forward. And and you're going to hold up one dumbbell and stand up tight, tall, Tao, tall and tight and back down. You want to do eight of these All right. Great, now just show you the other side and lift.

Right. And lift. So it's always opposite leg, opposite arm. So basically, the leg that goes down is the ultimate arms up and pull yourself back up. And now you don't have to go all the way down to the ground. go as far as you feel comfortable with.

So if you find that you can go here and left here, that's fine. We're down is fine. All the way down. Okay, well, I'm tired and all I did was just 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. You got to learn how to use the weights like that one. And you guys learn how to use a kettlebell. Let me let me hold it. I've never wore it. Heavy.

Okay, so y'all have. So you learned about resistance today and one of the important takeaways that you learned is that you need to release Oh, 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, 38.

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 Say thank you for the workout. Say bye and find out more about what she does if you're interested at Fitness height calm we'll be back shortly