Great work well done for achieving that beginner strength. And now moving on to strength intermediate. The repetition range has changed on this one now we're working between 10 and 12 repetitions and we have a lot harder exercises and a larger variety. Work hard, push yourself through it. If you find it too easy, either increase the repetitions or decrease the rest time. Good luck.

Welcome to the warm up section of your DVD. We're going to break this section down into three parts. First Section B mobility, second section, movement based flexibility. And the third section, a pulse rise up to further prepare ourselves for the workout ahead. And I'll talk you through the whys and wherefores as we're going. Okay, so as I said, the first section is the mobility section.

So we're gonna start off nice and easy with the left, but going to stand on one foot, we're just going to tell that foot nicely forward and back, pulling back down, gradually increasing that range of motion. The reason we're doing these exercises is to excrete the sino deal fluid in the joint. Okay, much like a car has engine oil, all of our joints have their own particular oil to prevent wear and tear on the joint. Okay, so now I want you to turn to a rotation Wake up and go the opposite way. sync it back suppose back and Change legs. Same exercise on the side quarterback.

Say good, nice and fast said the friction just causes the excretion of that fluid. Okay and rotate anyway and the opposite way. Okay as picking these killer hands on size. We want a short sharp shallow, up and down at the knees to fall back. Sit for the back. short, sharp big increase in the speed.

Good another good touch lower. Good. Well done. Okay hips access for tight routes the rights because large hip joints with the true crisis or cancer they can join and get as much choice as possible. The opposite way hell this circles back, back. Good.

Okay. Thanks as we go further now in that range of motion As far as you can go, good gonna turn into a twist now character websites again so make sure you take your head with you know someone looking at you. I'm taking my head with my arms reducing the range of motion increase further down the road now we're gonna see the movement. Flexibility section. Okay, we're gonna go through a workshop. We're gonna reach down to less member shelters first Firstly, further, further Good that's 123 Let's go the opposite side now.

Across come right around, reach. Hi, Rachel. Good. Stuff three. Good. Good stuff.

Okay, I'm gonna work on hamstrings now. Okay. Okay. First of all, we're going to come down. You might be asking why is just static stretching for workouts? Well, the reason for that is for Canada The body in the muscle by increasing the risk of an injury.

The only exception to this rule is that particular stores that will prevent you carried on the workout or you have an injury that you really need to stretch every time. So we do movement, place flexibility. You want to keep the muscles nice and elastic, not plastic. Okay? Keep that in mind. We'll keep them mobile and bouncy, we statically stretch them, we're going to tell them to stay in that position.

And they're not going to protect your joints and they're not going to protect themselves. Okay, now we're going to go into some forward lunges now. Okay, together and we're gonna drive forward and stuff Good, nice and slow. feel the stretch down the front the thigh. emphasize that stretch. Try that knee over the toe and back up.

Stretch the glutes here. And the courts here. emphasize that stretch not used to work out now. So don't really stretch it out. Concentrate on movement face flexibility. Good.

See? FOMO that's one drive forward. That's it. Good. I'm for Philip stretch. Okay, we're gonna go into a site launch.

Now just quickly demonstrate. We're gonna go out to the left first. Come down, straight leg, feet pointing forward, hands down to the floor. I'm looking forward to drive back up and step out big stretch. Side lunges. Okay, so let's first off we go and stretch, stretch back up.

Really feel that on the inside of thighs and back up be working on stretch. Good. Stretch. Good, well done. And stretch and stretch. Good.

Last for one and two. And for good. We're gonna do now, a quick demonstration, get a step back and see, unlike the other one, we're stepping forward this time taking the steps to the rear and back to the red Can someone coming up next Really? Large? Okay, we're going to be working on the doctors and the groups at the same time. That's one answer.

Oh, good. Okay, quick demonstration. We're gonna get to the left first. Step out, as you've done to the side lunge, big stretch on the inner thigh. Then as we come in, we're going to liaise to the knee and the extended leg will now come behind the heel of the static leg will drive this like ask this time you feel a stretch here this time. Okay, so we're working on This is like a long stretch on the doctor's glutes.

Okay? You put social upside up to the side and say we're going to work six that side, six the opposite side. Okay to my left, and off we go. big stretch. That's one good stretch. And in good to stretch.

I can refill it here because that's for stretch, demo. And in that Okay, let's sign up to the right exactly the same. Stretch and stretch and clear here this time, good for goodness flatbacks last two Good. Excellent, good. We're now going to go into a squat and a price. Okay, hands up, shoulders back by now now is the pulse rate section.

Okay? So you can see the crescendo now moving all the way out hold trades now. By squats by crunches, succession Okay, nothing too hard to sort of push it against the crystal position 543254321 but crunches Off we go 54321 presupposition five Good boy 434321 excellent excellent last time okay Off we go 543212 buy purchase I don't forgot Good spot between the toes and keep going. Okay, this is me going to sprint for five seconds on my timing something like this. Okay, stop by choking on the spot last time Five seconds to get on the spot. Guys absolutely fantastic.

So you should be flexible and your pulse should be right. Good luck with the workout head work hard. Hi welcome to intermediate strength. Firstly Congratulations on completing beginner strength by now you should have built up a decent amount of strength to be able to complete this program here you can find in this one, a lot more exercises to complete and also as I mentioned earlier, a much smaller repetition range. Today will work in between 10 and 12 repetitions and you Find in some of these exercises that some of them are repeated, but probably to a much more difficult level. Okay, so again, we're working in the same format.

And the first exercise superset is going to be press up straight into band road. Okay, so guys ready? Okay, off we go. Press ups. Okay, full press up today go 123456 good. Seven, eight straight lines.

Good. plus three and three, good straight back up into five rows. Okay, step off the band. As you see fit to increase the resistance The further you go towards the handles, more difficult resistance, the early steps Light the lights of the system Shut up. It's weighed up now says repeat it's one way. That's like law school.

Take squeeze as slowly down, waist. Slowly down the last. Good. Good work and relax all that. Okay, reducing the rest time now to our 90 seconds. So see you again in 90 seconds for set two Okay, here we go guys.

Set number 212 again. Good. Well, no, that's too slowly down. Concentrate as we go down this five that six, good. Seven, slowly keep that straight line. Good last three.

Good find a one, slowly down and press hold on straight to the back again Don't forget a second Last fall, squeezed squeeze, one, two. Looking forward, flat back. And last one. Excellent. See you in 90 seconds make sure you take water Last for substantive bangbros straight lines show that's good well done that's fine. Good luck well done.

Excellent work. Take another 90 seconds. I'll see you then. That's the first portion out of the way. Now it's the second superset which is on the lower body. Courts again, and hamstrings.

Okay, but obviously a little bit more advanced because now we're on the intermediate session, what your requires chat. So if you'd like to pause the DVD now, you can shoot away, grab something at the same time. Maybe it's soap or a coffee table or something like that or a coffee. Pause now go away and come back and we'll get straight into it. Okay, you ready? There we go.

We're going to pull squats first. You've done this before. Okay, so we're going to go between 10 and 12. There we go. We'll squat boy down. Back again, keeping that chest up.

Chin up. That's good. That's three toes turned out slightly five deals under the show. Thanks. All the way down to 75 final two, all the way down. Okay, well john, straights the single leg hamstring curl.

Please. Please. Right now final five. Obviously were demonstrated on a chair. You can't quite manage that. Then, as indicated by Jonah.

You can just miss out a chat on the floor because we were more discreet. Please. nice straight line all the way from the shoulder down Slow down again. Now. Excellent. Well done.

Well done. Have we got Excellent. Look it up. Three, four big smiles. Keep it going. That's fine.

Slowly. Six. Good. Seven. Out. Nice.

A lot back. Good. last three. Okay, final one. Slowly down. We go.

Excellent. Well done into hamstring curl. course in line. But there we go. That's nice and high to one. That's good.

I can squeeze that's too slow. It's Three, slowly down again good. Fine, you should be really feeling it here now. Six. Good. over halfway done.

Real high. Good. final two on this leg up again. Squeeze, slowly down. Last Word and sweet. Sony's out, Change legs.

Need to pull the chair right. Next in line, and off we go again last 12 Well, it's nice and high, up towards the ceiling. That's good slowly down. Good excellent well those guys seven good final four guys. Up the squeeze. Good we got excellent work was well done Here we are set three First off, we got good, slowly down.

Let's go. Straight to carbs Good work. Shoulders back, chest up. Seven could work. And right last for work on the lower body. Well done.

Final three. We go. Okay, last time on hamstrings and we go. Really setting it now in this set, especially on these hamstrings, okay? And if we go up and squeeze first one other way, well done. 750 right here in the hamstrings good.

Okay, let's uh for more. Good. Squeeze. And slowly down she really fell out on that third set. Okay, go for the last leg. final set of we go.

Sweets. Obviously I try get straightline too read the side Seven good bite sized that slow down the nine. Good final three. swamp, up and squeeze and slowly down. Good. Well done.

Excellent work. Okay, take another 90 seconds. I'll see you then for split squats and pipe Versa well done. Here we go with the third superset. Now, pipe press up into split squats. To take a position on the floor, you would be having a nice big, the feet nice and close.

And you want to be working the shoulders this time. So we're going to press the nose all the way down to the floor. Slowly good. Slowly down the third and first Good work. Three keeping up the keeping the butts up. That's for good work by really working those shoulders.

That sinks good. Seven, hold up position and press good for a lot for good. into now and final one. Excellent. Well done. split squats, you got to take a step over the left foot Okay, and we want to drive this knee forward over the toe keeping feet nice and parallel.

Driving it forward and forward and nice straight body, keeping the chest up because I don't really have any forward, slightly out and change like exactly the same on the opposite side. turn us around slightly The need for good loaning grants by pressing the right key that pony up nice and straight out the 92nd break, make sure you have some water Well done set to now exactly the same two exercises we go down to the map for pipe process. Down flow to good shoulders yourself sliding drag the beat back in To extra work, make sure you turn that slightly wide body forward. Let's change Let's go all the way through this exercise three or four. Last one. So we're all done slowly.

I'll keep the legs out. I'll see you in 90 seconds or Step three, well done. Okay, third and final step now if we go to floor, that's good, slow it down. Keep it nice and slow on the strength stuff. Good. final two, well done.

Good into split squats. First, okay, and you'll be able to see from the front angle there. I've got my toes turned out, up slightly off center. Okay, if we go right forward and keeping that heel down, loaded down. Great, good. Nice proud of the body.

Good. That's seven down bright. Well done. Always, like change my toes slightly off center on train tracks. Don't we go over the hill down. last three.

We go. Excellent. Again 90 seconds and we're back in the bicep curls and tricep dips. Well done. Good work. Okay guys, we're going to set now.

Okay, we're going into fan forces curls and tricep dips on the chair. Obviously you can see we've got some equipment now to political Steve didn't go grab those. That's fine. If not, we're ready to go. We're going on banned bicep curl first. Okay, so we're going to step onto the band.

Obviously we can increase the resistance by stepping wide on the back or reducing resistance we can go nice and close. Okay, nice wide on, increase resistance. Okay, we'll take over the handles. Quite simply. Please look for them so slightly, slowly down. Emphasize slow release and slowing down.

Good up to three, up and forward slightly. Up in screen. stick up slowly down to muscles in the biceps is one of those crosses over the shoulder joint. So, the slight lead forwards at the end of the movement helps to emphasize stress on that particular part of the muscle. Okay, we're getting squeezed slowly down. Excellent well done just because you found out the way and take place also Okay, unless you've got three options here, as in case by the guys with me, you can go with a close one.

In case by market for that. You can go with the fully extended which is the hardest version in my job or myself, we're gonna go with a slight bend in the knees. Okay, and we're going to drop the bum, all the way down, slowly down. And then I think stretch all the way down and put the socks on the triceps. Stretch seven locking down No, I'm keeping it slow time. Three more.

Pull it down, and press. Excellent. Well done. Good work. I'll see you in 90 seconds per second. Exercise number two now stretch out the bicep go methadone.

Slowed it down. Really important to work on the lowering portion of this exercise. to squeeze, lift forward and slowly down. Good. Squeeze the forward slows down. Excellent work.

Excellent. Well done. Last one, good. Okay. These are supplementary I'm gonna be helping you with all the other exercises that you're doing throughout the program. Okay, essentially, good.

Great. Good good excellent work. All right Okay guys, here we go with the final set on these arms. All right, start with bicep curl we go. Remembering all the techniques are taught here for a squeeze. Unless and slowly down.

Squeeze. Slowly down. Okay, don't stop short go all the way. Good all the way down. Well done. Point number six.

Good thumbs up. A full range of motion. Well done. Excellent. final three nouns big squeeze, and lift. And slowly down.

Slowly down. full extension. Go to the final one. And slowly down well done. Excellent. Post by that way.

Oh my god with tricep dips try push yourself Maybe keep your legs out a little bit by trying to push yourself. There we go. All the way down. Good. That's good. Just the process work well done.

Final five. Well done all the way down these two right angles. You're done. Taking three more. Last one. Let's wait well done.

Excellent. Good work. That's excellent. So that's the intermediate strength workout done. Okay, remember, work hard. Push yourself on this when you can complete all the exercises for 12 repetitions.

Okay, and finally quite easy. It's time to move on to advanced. I see that well done work. Guys, well done and Congratulations on completing your workout. I hope that you've gone away and taking a walk around for about five minutes just to slow the heart down to what it what it was before he started working out. What I'm trying to achieve now is some developmental stretching, not only to aid you in the reduction of your delayed onset muscle soreness or Dom's, but also to aid you in your development through our workouts as you progress from beginner through to advanced.

What we're trying to achieve on the stretching also is to speed up your recovery. Right, what we're trying to achieve is your muscle fibers laid down into their original position much like you would pull a T shirt down, back and straighten out the creases in your T shirt. What you're trying to do is lay down the muscle fibers back into line and speed up the recovery. We're going to work on the lower body progressing up through to the upper body, or I'd like to do is hold the stretch for around 30 seconds. And Joe is going to help me with that throughout as we progress on through the stretches. Okay, if you don't manage to get it straightaway, just rewind it and play it again.

And you'll gradually build up the process in your mind and hopefully it'll become habit for you. But we're gonna start off with that is on cars, probably because this one is the hardest one to do. You can alternatively do this one up against a wall. But what we're going to do is utilize the press opposition just to add And our calf stretch. So if we just go down onto the floor, I guess he's bringing himself into a nice deep position and was trying to achieve his scale on the floor. You can see that it's nice and high and it's got a nice straight leg as well.

If he has a bad leg, we're going to be stretching an alternative muscle that is in that region as well. But what he should do to this one position after the workout, seated position to watch it Ask them to keep one leg straight on one leg to kind of bring the deal nicely, nice and close into the groin. That's gonna take a deep breath in and breathe out and reach down that straight back. It now is in the back of the left. He are going to do his things out of that one. Bringing the right defense.

Force those heels right into the groin and resolve it from the inside. outwards on the elbows. really feel that stretching the groin. Slowly. Gonna try and force out just a little bit more. Just take the opposite leg.

Now stretch now. Thanks. Development, progressing through tougher exercises. Cross the legs over the knee joint. Turn to the side of the fence leg outside of the knee The foot region also down the side of the leg and the iliotibial band up higher in the 10 seven letter area. Okay, great work and just released from that.

Just for the benefit you guys at home what's gonna do is come around for the stretch and reach for the cat with his right hand and plus that one behind the hamstring and roll back hitting that leg. Grasping prospect is going to fill in a glimpse of the bright side sees that stretch eases off to make sure you are providing development by pulling in slightly more to increase that threat. classica beneficial stretch for you. That's releases dopamine stretches roll back up. Remember always slowly on knees and Change legs, the opposite side. So we've got one stretch to do before that one is going to place the leg over to the opposite side and twist round elbow Ross.

Again, it's gonna be fitting as all the way down the sideline, hopefully maintaining the phrasing at all times. regulate yourself back to normal. realigning those muscle fibers hazing you can you just keep her leg crossed over on the opposition reaching through the gap, taking home the hamstring of that leg and rolling back, pulling it nice and tightly. And again, this time filling in the glutes, the left hand side also stretches easing off, then what's going to do just slightly more to increase that stretch. Okay, what we're gonna do now is move into the quadricep stretch muscle. cycle the ankle and pull that leg up to the rear.

Okay, what it's doing is keeping the knees dead on each other. And it's to increase expression of bossa nova sport. really feel it in the rest On the front, and also in around the need all of the rest of the quadriceps muscles. All of those muscle fibers. Jason never gets to the opposite side. Exactly the same, stretch the ankles.

And keep in mind as if there was a big pulse going through the citizen looking together, forward hip flexors, head all the way down and the job's done. Breathing the whole time. Okay, while we're on the floor, we're going to start moving into the upper body, we're going to utilize the fact that he is on the floor, okay? And we're just going to space his head towards the camera and come down on the floor. And what we need to do is keep them they need to increase the stress bring more to push up, and also bring the leg up to pay for the body. Okay, the reason we're doing this one History increases stretch across the pectoral muscles across the pressing movement, interest and military press to switch over to the opposite side.

Extra work on the last pulling muscles now. Okay so in taking hold of the right arm The left arm over. Reach nice. Okay, and well, this isn't the large pulling muscles here. Okay, but let's see, and also the leak of the obliques down towards here if we have us of workout. Also get a little bit of rear delt stretch in there and also a slight amount.

And again, slowly after that one, the left on the side the large dorsi muscle, the rear deltoid muscle. You gotta love the factory. Okay, now we're going to work on the rear deltoids. We're gonna take the arm across the body nice and tight with a straight arm. Again, maintaining a good posture. right rear deltoid stretch here.

It's gonna add a slight stretch into the back here was pulling that scapula forward. You can feel it right in the center of the back as well towards that scapular. Pulling muscles. We have step one, and four. So we want to decide side Okay, as slowly as step one into a tricep stretch, I'm going to show you from the front just from the rear positioning of the spine, prognosis strikes and the opposite hand, forced the hand on the center of the spine to bind to that stretch in the triceps that that is easing off, you can just say that stretch it down. Okay, it's just going to ease up to that stretch, and just go with exactly the same stretch on the opposite side.

For some hands down the center of the spine force in increasing the stretch if you need to buy. Okay, what we're just going to do is just finish off on the abdominals with one simple exercise. Okay? And we'll go from the side this time. Okay, and we just want the hands underneath the shoulders, looking forward, nice straight body, and we're just going to press and feel that down from to the abdominals. Okay, rectus abdominus, the big sheets of kind of fancy abdominal muscles that we've got Just holding that, we're gonna come down slowly released.

And we're gonna go one more time stretching out those apps slowly back down and back up to three. Excellent, guys. That's fantastic. Obviously these are really really important. We want you to keep progressing on with those and keep doing the same routine every time and try and form a habit these that it will become natural straight after a workout to go straight. Write into your stretching routine.

Hopefully won't need to watch this back too many times and it will be built into your mind about exactly what you have to do every time. You need to keep doing them to aid in your development. Never leave them out. Okay, they will help you prevent injury, reduce the soreness, they may not cut it out completely, but they will reduce it and also prevent scar tissue building up and the muscle laying down those fibers exactly where they were before. Keep going there. Good work with all of your workouts, and we'll see you again soon.