We're bringing it back to the basics in 15 minutes, we're going to work the entire body with a focus on form to maximize your strength. All right, full body workout, we're going to start right away with a warm up. We're going to march an overhead punch to all the moves today are basic, but challenging. Okay, anyone can do these moves. So it's as high as you want to lift that leg, that knee up towards this guy. You're punching.

You're walking back and forth. Hold the abs in tight. Oh, really start to breathe. Get the airflow in the blood pumping. Get ready to work that body. You're looking good.

Come on. couple more seconds. Now here if you want to add a little challenge, you can start to skip. Some of you guys got that skipping you. All right. Give it to me.

If you got it. Come on, back and forth. If not, we're just up and out. This is just a great basic way to get the upper body warm to and get the legs okay. Those core muscles all fired up. All right, so basic move a little lighter than jumping jacks, but it's still working that body.

So three, to one. And done. Good job. Now, next, we're going to go into a little great, fine, you seen it before you step, step behind, step out, we're gonna do a little clock. So step behind, together, steps behind, together, and I really do want those hands coming up. So this is easy, right?

But you know, you can always add a little hop, you can get excited with it. Kind of like your line dancing, right? But honestly, here, it's just that crossover move is good. You're also getting a little twist through the trunk. Alright, however you want to make it fancy. My dancing skills are very basic.

You know that. So just get yourself moving side to side. Get those arms up. If you got a good song on make sure you thinking. Boom, boom, back and forth. Good.

Yeah. couple more seconds. All right. Get that heartbreak on, twist. Just kidding. All right, you can make this harder if you wanted to, by adding a little skip, you do a little skip instead, back and forth.

It's up to you. If you add that next time, right, good and relax. Now coming down onto the floor, we're going to do a bird dog. This one's up that backside. So you want your hands under your shoulder, knee underneath your hips. You're gonna raise your opposite leg and arm out long, make a straight line, pause and bring it back down.

Same side, you're gonna go out wheeze and back down. All right, so this is working out, hold back, you're getting a nice stretch out through that glue. So make sure you kick that heel back, squeeze that booty and bring it back down. Let's get two more. Raise it up. Back down.

One more. Raise it up and back other side. Now here, make sure that you're not bringing Shoulder into that ear, keep your shoulder relax, just raise that arm, right, reach, squeeze the glute, and back down. It's really important to strengthen your backside here with this move, and it's a good warm up because all those muscles are going to stabilize you during the workout. Keep it at home or good. Let's go one more time.

Please. Whoa, love it. Now, last warm up move. I love this one. We're gonna do a little little up dog I call it so you're looking up towards the sky, stretching the front of the spine. Then you're gonna come back into a down.

Alright, so door knocking Wow. hold that stretch. Look at my hamstrings, getting some low back down onto the hands and knees. Look up. This is all that also that cat cow move in yoga. Right?

So you're getting that good stretch, but then you're really bringing it up. So we're warming up the shoulders a little bit here and getting those hamstrings stretched out. Drop it down. Oh, I love that stretch. Come on. couple more seconds.

Breathe out, enjoy this time to really open up your back leg extensors those hamstrings. Good. Let's go for one more. Give it a nice hold. Oh, love it and embrace it and bring it down. Awesome.

Now this first move that we're going to do is the chair squat. So, if you have a chair or bench or couch, that's perfect. Okay, want to use what you have in your house. So we're gonna start with our feet just a little bit further away from the chair. We're going to do a reach up over the head, touching gently to the chair, and then come up. Okay, just a little tap.

And then you're standing, just close to the top. And then we're So this here is a very good move, start strengthening up those legs, those glutes, and even the backside. All right, if you don't have a chair, you really don't need it at all. But it gives you support if you're a beginner, and you're just getting started into that movement. Okay? So it's just up and down, working it good.

And relax. So flip it. Now if you're really close, you're going to do a single legged chair touch. So you're bending the knees slightly. And you're just touching down. Now gives you a little support here, right when you touch.

If you're more advanced, you might step away a little bit further and reach is a little bit harder. You got to bend into it a little bit more. You see my balance being challenged. just tapped out, back and forth. So you're up and down, go the other side. Then reach and come up.

You see my leg really moving, because it's really hard to stabilize and balance. So remember, if you're a beginner, basic right, bend in touch, you're just reaching down, easy tap, giving it that little bit of balance and strength training in the lower legs. In the glutes, up and down, good and relaxed. Alright, so that starts you off. We'll get one more set of those. Don't worry about it come down onto the mat, you're gonna go into a bridge.

So heels are underneath the knees, you're gonna lift those hips, squeeze those glutes, and then bring it back down. Here, you want to press your heels, squeeze at the top, and then lower down. Miss, squeeze, and lower down here looking good. Lift, and lower. Now if you want to make it more challenging, do a single leg. All right.

If that single leg is too difficult, you're going to legs because this is really a great basic move to strengthen out the booty in the back of the legs. Beautiful, last few. Good. Go up for one more working right through it. And now we're going to do an assisted roll up. Now from here if we want to do a crunch all the way up.

I'm going to press first with my elbows. Okay, get my elbows underneath my shoulders. And then I'm gonna do A tricep extension. So I come back down slowly, slide my elbows under and roll down. Alright, so I shift elbows back, press up for the tricep. And then I slowly lowered down to the elbows, and then slide my elbows out.

Alright, so I know that that one might be a challenge for people. So as you're sliding it under, squeeze it up, slide down, and roll back. One more, slide back. Press up, use those triceps. Come down slow, then slide it out. All right, good.

Let's go back into those bridges. So if you're doing a single leg doing now, otherwise, go back up, squeeze the glutes. This move should not be missed. Everybody's doing the bridge to squeeze those glutes. Get them strong. Let your powerhouse muscle is supporting you in so many different exercises.

Breathing good. Roll it up. Nice job. Let's go to more. Let's squeeze. One more.

Awesome. All right, guys, come on up to the feet. Want to go one more set with those chair squats? And those touches. Okay, so here right here, feeder about hip width apart. You're gonna drop down, tap, and come up top.

Drop down, tap, come up tall. Another reason I'm reaching, it's because it's strengthening my back. This is so important. This exercise alone. It's really going to strengthen your legs and your backside. You got good posture, right?

Good. Nobody wants to be a hunchback. Exhale, good. Whoa, are we that beautiful? Now single leg, how about your practice again, step as close to as far as you want. Touch with the opposite hand.

Remember, to make it easier you could tap down in between, versus balance. But with this one, if you're real far, go watch. You gotta lean. You can really, really work on this exercise, switch legs. So you're down, and you're up. Then that knee got to sit into the hip.

So sit into it and touch. Sit into it and touch. Good. Back and forth. Awesome. Come on.

Beautiful. Let's get to more. You're looking good. Then into that hip. Good and come up. Awesome.

Next, we're gonna go into an incline push up. Now, I love showing this because a lot of people get frustrated with push ups, right? And you want to learn how to get that full range of motion to go in with an incline makes it a little easier. You're up and down. If you're you have a narrow space for your hand. You want your elbows to tuck in a little bit and then press that if you can bring them a little bit wider on your bench or your chair.

You can let your elbows pop out a little bit completely up to you. You're going down and up. You're saying on the knees to start if you wanted to make it more complicated, you could go from the toes. Just make sure your chairs stable. Okay, make sure it's not Get the slide out from underneath you, or you can go from the knees and keep your abs tight. Don't let your hips think down like that.

You want to keep those abs strong. And you're working your chest, you're opening up those elbows for the most part, and getting a good stretch through your chest. Bring it down. And, good. Couple more down. And let's get one more push up, boom.

And we're done. Awesome. Now I'm going to move this out of the way. We're gonna come right down into a signup. So a side plank is great because it works your shoulder and your obliques. But this time, the basic move is we're going to keep that knee down.

We're going to have the elbow underneath the shoulder, we're going to lift, squeeze, and lower down, lift, squeeze, and lower down. So this one, we're getting some support from that lower leg. Alright, and it helps us get up from that floor. But you got to really think about squeezing from underneath. All right, so pressing up with those hits coming up towards the sky. Beautiful.

Let's get to One and two, flip it on to the other side, see how your strength is here. Now you could do, you could do this move with both feet straight. And this is the advanced move if you're not a beginner, but honestly, the basic move here is to lift, squeeze with one knee down, and really just get the movement get the range of motion and get the right muscles working, right? Because sometimes we compensate with the upper body when we don't want and we want to really work a lot through the truck. Beautiful. Last one, please.

Let's go one more good. You know I would lie, right? Alright, so now we're gonna go with a little twist. So, see the twist, heels down, hands together. We're going to rotate by the side. All right, this is a great trunk strengthening exercise.

So if you're never doing any rotation work, you got to get with the basic twist. This is easier if your legs are straight, and you're just rotating this way. I love This one too. This is great. Back and forth. If you want, you can bring it guys and that's a little harder because I'm now deep, no reclining here.

Make it even more hard, more challenging. Go with the feet off the ground. All right, so there's a lot of variation, but working, you got it and relax. All right, you guys, I love it. Now we're gonna come on to the seat. With this basic move, we're gonna go with a wide squat, I want you to go as low as you feel comfortable.

Some people might be up here, some people might be lower. Some people might even lower, you're gonna do a little punch and a twist. So pull those abs in gauge twist. My legs are burning because I'm in that wide squat position. My knees are safe, because they're not over my toes. And a lot of weight is on my heels.

So I'm using my inner thighs. I'm using all the muscles in my legs to support me, and I'm twisting as much as I can. Do I really get that work through my torso. Are you breathing? That you are good? heart rates are up to one, and you gotta love that one.

All right now, reverse lunge, one of my all time favorites, but I don't want you to go too low here wants you to take a step back, bend this knee a little bit, come up, bring the knee up, you can also tap. So it's here and here, or here, and here. It's not that low. All right, you're just going nice little easy bend for where I feel it is in my booty. All right, and in my quads right here. So it's up and down.

Just feeling it there. To that leg. You're not going to low and your back leg is staying straight so that you're not dropping too low. Getting a good little stretch, back and forth, other side back. And notice how I'm just dropping a little bit. Let me show you on this side.

So that you guys can see here, and then balance. You can also tap here I'm working guy, so you're working. If I look away, I might lose my balance. So find a little spot on the floor where you can balance. And you can see where you're at. To go one more.

And one. Ah, amazing. Now this last move, is the hover and the kick. So you're down on the floor, you're gonna tuck your toes, so that you can hover the ground. This is hard. All right, but from here, I want to see if you can kick, come back, and rest.

You're gonna hover, kick, come back, and rest. Oh, yeah. Kick, back, and rest. Now, if you wanted to modify this, you would just hover without the kick, to go hover. As we kick you hold, and then you rest. You would hover.

As we kick you rest, and then come back down. So it's up, kick it out. Come back and rest. One more. Come back and read. Sit back into your heels and just stretch yourself out.

Your body was moving the entire time. You tried multiple different moves, different angles to challenge your body. Come on up to your feet. Give yourself a nice easy chest openers to bring your hands behind your back, open your chest. Open it wide. If you can, you might drop forward to really, really get a great stretch.

If that feels like too much. Just hold it here. Rachel job without workout. really keeping that good posture. Keep those muscles nice and open.