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 we're going to be working on we're going to use our resistance band. We're going to use water bottles if you have those at home and then some of them is going to be no equipment needed. So again, what is that? No excuses.

You could do this. So we're going to be working a buttocks, which is our glutes you'll hear most people say that and what works best is squats, squats, works glutes fast it works your your thighs and works your hamstrings the 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 all four areas of your legs. Great, so you're ready for a good workout. So let's start.

Let's start first 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're pulling the resistance. So you really work in your arm, and then you're releasing work in your leg. You have one another way you can do this, just take the resistance band, hold it, and just let the leg go up, and down.

And up. 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 thought.

Right? 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, touch the floor until you get your balance together.

That's where on your seven day of workout, which has been yoga, that's where you'll learn to work, focus on your balancing. Okay. And so now take the resistance man, 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. Cool. This is cool, right? Do 10 of those and now we're going to take it out 10 Now if you remember, if you watch my upper body, I've focused on 12 reps. And so now for your second set, you do 10 reps. So we're going to go down, and we're actually going to change weights here in a second.

So great. So again, back for 10. back. And I'm not quite doing 10 here for you, but I'm showing you how to do this 10 off, okay, and just raise your hands. Great. And then just build it up, maybe the next week, you can start to add resistance. All of these things can be done without resistance until you build yourself up.

So you know what that means. No excuses, right? Exercise again, you're going to be working pretty much all three areas and on Working the buttocks, you're going to be working the quads, and you'll be working the hamstrings, the back of the thighs. Okay? So with that, I'm going to start first with lunges. Now with the lunges, let me go to a higher resistance on this set here.

But for your first week or two, it's okay if you stay with your light resistance band the whole time, until you build yourself up and you're comfortable with your form and you're comfortable with the resistance. And you know, you've built yourself up with the whole program. I'm sure you're eating the right thing so that you can be prepared for this resistance because you have to eat right. Okay, so with this one, this is a lunch now with the lunch you're going to take one leg in front of the other, slightly bend the leg, okay, and you're going to just bring the other leg back and lift, stay on the one leg though. Lift, okay, and I'm gonna show you also to the side this way So one day it goes forward in the middle of your resistance, man. Okay, palms facing up, and lift all the way down, back up and lift.

All the way down. And lift. Okay, great. So this is your third set. If this is your third set, you can do eight, right? So and do it Wow, I'm tired and all I did was just watch.

So I'm sure that you guys got a great great workout. There are 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 now. So you learned about resistance today. And one of the 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. Say we got 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. Stay by and find out more about what she does. If you're in Sit at Fitness height calm. We'll be back shortly