Hi, and welcome. My name is Justin Lord, and I'll be your trainer and coach for this series of DVDs. My qualified fitness expert and a nutritionist. I specialized predominantly in four main areas, these being advanced fat loss techniques, strengthen conditioning, bodybuilding, and hormone analysis. All of this experience combined is going to enable you to get the results that you want. I've worked with many variety of clients, ranging from models and actors through to people who are just simply frustrated.

With not getting the results that they want, fascination with the human body is a full time job. So here we go with strength series DVDs. Beginning with the beginner session, we're going to be working with a range of repetition range of between six and 12 repetitions. The reason for that is that you're probably a new user. And I want to allow you to have a wide repetition range to enable you to fit into that window. There's a range of whole body exercises, you've obviously identified that you'd like to improve your strength through this series of DVDs, so well done, but initially just going and picking up this DVD.

Now the hard work begins. And we're going to be working easily for a full range of motion, full body exercises. The reason I've selected these exercise in this order, with the progression that have is to allow a good body balance, a good range of pressing movements, with pulling movements with low body movements and rotation. What I want you to do now is get yourself away, get yourself changed, grab some water, and be back here ready for your first workout. Welcome to the warm up section of your day. Today, we're gonna break this section down into three parts.

First, Section B mobility, second section, movement by flexibility. And the third section I pulled right off to further prepare ourselves for the work our head and absolutely through the whys and wherefores as we're going. Okay, so as I said, the first section is the mobility section. So we're going to start off nicely with the left. We're going to start on one foot. I'm just going to tell that to a Nazi.

Pull them back, pull them back. Sit down, gradually increasing that range of motion. The reason we're doing these exercises is so it's great. The sinoatrial fluid in the joints. Okay, much like a car has engine oil, all of our joints have their own particular oil to prevent wear and tear on the joints. And let's now turn to a rotation and whichever way you go and go the opposite way.

Good. Back and forth and back and Change legs. Same size on the side quarterback. So good, nice and fast. The friction just causes the expression of that fluid. Okay Android tight.

Anyway okay. Everything is good hands on. 5.1 is short, sharp, shallow, up and down at the knees to pull it back. Forward and back. short, sharp gradually increase the speed. Is it good enough to touch no?

Good work and just a touch lower. Good. I'm done. Okay. I just would say grants the right large hip joints with the true crisis or cancer. They can join much in these choices possible that highly move the opposite way.

Pelvis on my face circles back back. Good. Okay hasn't side's gonna go down to the knees. Excellent speed up as we go over further now, creasing that range of motion, keep it going all the way down further and further. As far as you can go. Good, it's gonna turn into a twist.

Now, we're gonna recite again. So first, make sure you take your head with you. Looking at you, I'm taking my head with my arms. drastically reducing the range of motion increased further Slow down, come right round. Good. Now we're gonna move into the movement size flexibility section.

Okay, we're gonna go through a woodshop you're gonna reach down to less good. shower first, actually, is further and further. Good to recharge, have the opposite sign now. And cross come right around and reach. Hi, Rachel. Good three.

Good, last one Okay, I'm gonna work on the hamstrings now, okay? being shown with some heads pointing forward. Okay? So please keep that in the hamstrings, and I'm gonna hold it down quite just static stretching for a workout. Well, the reason for that is what can happen is the body starts to lay down collagen in the muscles, thereby increasing the risk of an injury. The only exception to this rule is that if you do have a particular soreness that will prevent you from carried on the workout.

Or if you have an injury that you feeling needs to stretch every time so we do movement, place, flexibility 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 the joints and they're not going to protect themselves. Okay, now we're going to go into the forward lunges now, okay? And we're going to drive forward.

And good, nice and slow. feel the stretch down the front of the thigh. emphasize that straps. Try that knee over the time and back up, stretch the glutes here and the courts here. You could go and emphasize that stretch not to work out now. So don't really stretch it out.

Concentrate on movement face flexibility. Good That's one drive forward. That's a good stretch. Okay, we're gonna go into a side lunch. 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 get out. big stretch. Side lunges. Okay, so let's first off we go and stretch, Back up. Back I really feel that I'm working on stretch. Good.

Stretch and stretch and stretch. Good. For 123 and four good, we're gonna do now, a quick demonstration we're gonna step back unlike the other time, got someone coming up next, and really needs to pay attention to this one. Okay, we're going to be working on the abductors and the glutes at the same time except for more than one answer Three and four. Good. Okay, quick demonstration play alone, we're going to get to the left first step out, as you've done for the side lunge, big stretch on the inner thigh.

Then as we come in, we're going to clear the knee and the extended like oh, now come behind the heel of the static leg, you drive this leg out to the side. You feel stretched here this time. Okay, so we're working on this leg, stretch on the doctors side. To the side. We're going to work six sides, six, the opposite side. Okay, to my left, and off we go.

The stretch as a good stretch, and good to stretch and refill it here. That's for Stretch. Tomorrow, there and in there. Good. Okay, this time that's the right exactly the same. Stretch.

Stretch and clear. Time Good. Food Good. Good. Excellent, good. We're, now we're gonna go into a squat under price.

Okay. And shortly to be free to buy now That's 1234 Good work. Now where is the pulse razor section? Okay, so you can see the crescendo now building all the way up. It started off not so slow because you get caught up pulse rates now. Five Five squats, five crunches, quick succession, three times three.

Okay, nothing too hard. I'm just gonna push it a little bit further than what we have come against the presupposition. Okay And off we go, let's go 54321 don't we go For three to five crunches we go for like three to five by 431 4321 excellent fine Excellent last five percents a little bit faster this time. Okay, off we go 543213 to five punches I don't forgot. I'm sorry. Okay.

Stop choking on spot. Okay, don't any of this was the hands on between the toes and the floor shake. Keep it going. Okay, this is me, let's say sprint to sprint for five seconds on my timing something like this. Okay, stop by. Go check it out.

Last time, five seconds. fantastic work. So you should feel mobile. You should feel flexible. Your pulse should be right. workout ahead.

Work hard. always welcome to beginners three main session one. Okay, repetition range for this one is between six and 12 repetitions. First two exercises is press ups and band rows. Okay, so straight down into session. Okay, we're gonna go on to our knees.

All right, I'll see if we get a session. See here is just all the way down the floor. For us. I want to concentrate on a nice slow movement, all the way down to the floor, working the muscle movement Let's strike from that eight to five rows. Okay, so you might want to step onto the bands all the time those for a nice straight line on the back. Okay, let's pull it up all the way to the chest and get a nice big screen between the shoulder blades a straight line through the head through to the head and a nice slow movement all the way down.

Okay, keeping those elbows nice and close. Go set number two exactly the same two exercises. Focusing on a slow movement all the way down. full extension. We'll make sure we get to keeping a straight line through the shoulders all the way through to the knee. So keep an eye out straight from against straight into the road.

Ready? The shoulder blades together pulling muscles working on the two minute rest Okay let's go That's okay, straight to the last one to these guys. Make sure you work to your maximum clap backs and forwards all the way to the chest and slowly release and straight in and slowly release. Big squeeze every time. Last last one. We released three sets.

Big for the next two Okay, now we go into the first one, second one. I go straight into full squats down hamstrings and back up, chin up, nice flat back to the chest. Just good That's fine. Six, chest up. Nice flat back. And seven.

Nicely slow down. Last fall. Good. Three. Chin up, chest up. And one more member slowly down.

Chest up. Chin up. First one out. Okay, straight down to the floor now for the bridge. Okay, the race and hips up, and away we go. Thanks, Lee.

And that's why hi train lines shoulda said I'll find out Okay second set we got nice and low all the way down so he can shut up All right. The shoulders pointed out slightly is the bread Okay, Thomas raced up, slowly down all the way that say, oh, not too long a pause between each rep. Five and a half strings. That's six good learning larly down. Seven out of the tips, straight line show the streets knee puffing squeeze to race up, slowly down, plus one race a fixed squeeze and slowly down well duh. Too many reps. Okay, final set.

Same again for squats straight into the fridge, a standby. And if we go way down for one, good, toes pointing out. Great. Good, nice flat back, chin up chest, and hamstrings all the way down. This cause especially can Good Good work, but not deep breath in and breathe out. Good.

So now we're done. Slowing down No I lost through learning down and straight to the fridge now fluid flow. Okay, tangos, straightaway through, back down and the first one right now by the way, good keep it up and squeeze down Please, shoulder to the May squeeze, up and squeeze and slurring are well done. Okay, there's three sets the lower body free second two minute rest. I would go go into the last superset which is pipe press and alternate lunges. Okay, nearly there now final to supersets.

Okay, we've got medicine ball shoulder, press straight into alternate lunges. Okay, so medicine should take hold the full. Okay, directly onto the chin, make sure you Chin's out of the way and we're gonna press straighter. Again, slowly down save sequences all the way through this program now Nice slow movement works in the muscle free flow, range to movement all the way up and all the way down. Good. Progress slowly and slowly.

Good. Once again, to slow down quite a while coming up first and slowly down as low as 40 feet. I'm gonna go straight to alternate lunches now. Okay, so we're going to step up with the left foot first and drive back up one movement that's to keep the body straight but three Looking up all the time, chest up, that's five. Drive that near the toes, pathway. sixth and seventh importance.

Keep this up the body straight. ain't done last for good. And then two more. Try the knee over the toes. And last one drive for movement put back into meet the other. Well done good out of the way back into it.

Got a two minute rest when we go into the next two now Okay, straight back up, pick the ball and mental shortcuts now straight up, full extension of the arm and all the way down slowly underneath the chin up, too. Slowly down. We're up again that's three and slowly down. For good work, keep reaching out to white noise straight back. And on point number six, we're slowly down again to seven plus five. Good.

So, three plus two coming up now about press hard and come down slowly. Find a one and press and come down slowly. Good. Again, play support on the feet. Okay, turn away from the ball and lunges again based on the left foot forward and back up to relax just slightly off the floor. Back into make the other good Why don't for one party look it up nice and wide.

Right? Good and cool and tie back in. extra work well done. two minute rest back into your final set. Okay, last set now, okay, and then you work out. So but so again first one, let's go.

Ok, and press straight up the first one, and slowly down. Good. Wait up by now, straight down and back up for three, four. Weight Loss six different things for you last fall and Breathe out. Breathe in and breathe out. Breathe in and breathe out.

Good. Part One, all the way down the chain and press again slowly down, finish off the movement and places will jump to the side. Okay, straight into lunges now Okay, starting off on the left foot going forward and back. Forward and back and forward only pushing up the leg. Okay, our sample size is five and six x and Popeye keeping this chest up for seven pi eight finals for working well done. One.

So, drive me over, and three driving over that front foot. Last one. Good. I'm driving well done. Good work. That's big.

In a strength workout complete, well done. Guys well done and congratulations in completing your workout. I hope that you've gone away and taken a walk around for about five minutes just to slow the heart down to 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 throughout the 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 rate. What we're trying to achieve is your muscle fibers laid down in 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 progressive up through to the upper body. Well 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 straight away, 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 his own cars, probably because this one's the hardest one to do. You can alternatively do this one up against the wall. But what we're going to do is utilize the preposition just to aid in our calf stretch. So if we just go down onto the floor, okay, so you bring yourself in into a nice, the position I was trying to achieve is a flat scale on law, you can see that his thickness is nice and high, and he's got a nice straight leg as well. If he hasn't spent like we're going to be stretching an alternative muscle that is that in that region as well. But what one needs to do to this one is to keep a straight leg position, keeping that heel down in the floor.

And obviously after the workout, you've experienced a lot more seated position to watch it. I'm just gonna keep one leg straight on one leg. She's gonna 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 there. Were some expelling it now is hopefully in the hamstrings. Back of the left is going to slowly ease out.

Taking a deep breath in, trying to achieve a longer stretch, gonna take a deep breath in and breathe out and try to touch further. just for ease, what we're going to do is ease out of that one, I'm bringing the right foot in to meet the left foot He's gonna really try and force those heels right into the groin and keep myself open inside the legs outwards on the elbows. I really feel that stretching the groin or the abductors. And slowly let's try and force out just a little bit more. If you just take the opposite leg now stretching down into hamstrings on the left side Now, take a deep breath and exhale and reach down the back. Take a progression through more tougher exercises when you're going to need to increase the range of movement.

Okay, what we're gonna do is we're gonna just cross the leg over towards the knee joint. Turn to the side of the fence leg, forcing this elbow on the outside of the knee, and across. It's gonna get a big twist in that. You're gonna fill us in the foot region, also down the side of the leg and the Iliotibial band choir in the tensor fascia letter area. Okay, great work and just released from there. Just for the benefit you guys at home what's gonna do is come around for the stretch and reach through the gap with his right hand and class that one behind the hamstring and roll back kicking that leg behind the leg that is grasping.

It's gonna feel it in the collapse of the right side. Seems that stretch eases off just make sure you are providing development by pulling in slightly more to increase that stretch. of view so Africa at home This one's a beneficial stretch for you. That's released yourself from Stretch, just roll back up. Remember always slowly on these and Change legs to 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, forcing that elbow across.

Again, let's go filling it in with clicks, and all the way down the side of the lake hopefully maintaining the breathing at all times. regulate that freezing and taking yourself back to normal after your workout. Realizing all of those muscle fibers aiding you in your recovery, speak slowly Can you just keep her leg crossed over? He's gonna do exactly the same as what he did on the upside reaching through the gap, taking hold the hamstring of that leg and rolling back Putting it nice and tight. And again, this time filling in the left hand side also stretches. And what's gonna do is just pull on that house through slightly more to increase that stretch.

Okay, now let's move into the quadricep stretch muscle. Now technically psycho the ankle and pull that leg up too rare. Okay, what it's doing is keeping the knees dead along with each other as to increase the stretch, kind of force that pelvis forward. really feel it in the rectus femoris muscle words on the front and also in around the need for the rest of Muscle realigning all those muscle fibers. Slowly slowly release that never the thing that gets rolling onto the opposite side. Exactly the same stretch to tackle the ankles and knees in line.

Looking together, forward, flexes your head all the way down. Breathing the whole time. Okay, while we're on the floor, we're going to start moving into the corporate body, we're going to utilize the fact that he is on the floor, okay? And when it comes to spaces head towards the camera and come down and what we need to do is that he can make law need to increase the stress bring this more to push up and also bring the leg up, forcing the body Okay, and the reason we're doing this is to increase the stretch across the pectoral muscles across the front delts Pressing movements and military press or short press gonna switch over to the opposite side. always gonna work on the last pulling muscles now. Okay, so in taking hold of the right arm, the left arm, we're gonna pull over Okay, this is the large pulling muscles here.

Okay. And also the leaks are the obliques down so we'll see if we have used our workout. Little bit of stretch in there and also slowly after that one we chose to start left on the side. The large muscle the deltoid muscle Okay, now we're gonna 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 stretching. It's gonna add a slight stretch into the back here was pulling that scapula forward, right in the center of the back as well towards that scapula. Again, there's pulling muscles and slowly up, step one, and cross over onto the other side. Okay, and slowly at step one into a tricep stretch. I'm going to show you from the front and Jocelyn shoe from the rear when we want the hand positioning. Okay, we should be able to the spine prognosis striped and said hold the over with the opposite hand, force the hands on the center of the spine will bind to a stretch in the triceps.

Once you feel that is easy enough, you can stretch it further by putting down an elbow. Okay, it's just gonna ease off that stretch and just go with exactly the same stretching your design person has done. Essentially the spine Increasing the structure remains. Excellent. off. 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, the side. Okay? And we just want the hands underneath the shoulders, looking forward, nice straight body, and we're just going to press up and feel that down front of the abdominals. Okay. rectus abdominus with big sheets of kind of fancy abdominal muscles that we've got holding that, we're going to come down slowly release.

And we're going to go one more time stretching out those apps. Slowly back down and back up, Sophie. Excellent work, 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 with these.

Then it will become natural straight after a workout to go straight into your stretching routine. Hopefully you won't need to watch this back too many times and it will be fun In 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 the muscle laying down his fibers, exactly where they were before Kiko good work with all of your workouts, and we'll see you again soon.