Hello, and welcome to stretch and tone. This is your full body workout. And I'm so excited to do this with you to share with you all of these awesome exercises, stretches that I know are going to really help you in your journey to becoming more flexible, more tone stronger and ready to tackle anything that comes your way. All right, so what we're going to start with is just them warming up exercises and then we'll really get into the material itself. But what I would love to encourage you to do is if you have Nat and it's more comfortable to use one, then you're welcome to do so it's not a requirement of course, the other thing that I will be using our set of weight, you can choose however much you want, as far as the weight goes, but also if you don't have weights yet, don't worry about it.

You can always even grab some things from the kitchen like some cans of soup or whatever To get started, and then if you want to purchase them, you could always do so pretty inexpensively at most retailers. So, I'd highly recommend eventually purchasing a pair and then deciding kind of how you want to go from there but not necessary at the very beginning. Let's just start with our legs a little bit apart. We're gonna reach nice and long on the diagonal. Kind of warming up our waist, our shoulders, our arms, getting everything moving, grooving for your workout today. Good.

Okay, and now we're just going to circle our heads and go the other way as well. We're gonna roll our shoulders back for more times five, and six, and seven, and eight. Full arm one, and two, three, and four, five, and six, and seven, and eight. Circle your head again. One more time for the other side. And again, shoulders forward.

Former times 678 full arm swings forward 1234567 and eight go We're just gonna have our hands on our hips are just gonna tilt, and two, and three, and four, and 5678. Again, one, and two, and three, and four, and five, and six, and seven, and eight. Good. All right, from here, we're gonna do a nice, big stretch up, bring your arms up. And again, bring your arms up really reaching really elongating through the entire spine. Good.

From here, I'm going to bring one arm overhead and stretch to the right face, long stretch here. And then switch to the other side. Good. Now facing my right leg. I'm going to actually rotate my taursus that spacing the leg, and then I'm going to lean over and try to keep my back as flat as possible for a nice spot back here for you to hold 567 and eight then come all the way down and hold here 12345678 come back up. Good other side nice long stretch to start.

Hold right counts 345678 other side 2345678 good rotating your torso towards your left and flat back over trying to keep this as flat as possible. 12345 Stick. Seven, eight all the way down. 12345678 good. In the middle, we're gonna play and straighten. So bend those legs and strain in Bend and strain.

Last time bend, and straighten. Good. Gonna go to one side. Right or left is fine. You're gonna bend your opposite leg and come up. And to come up, three, and up, and four, and the other side.

One, and up. Two, and up. Three, and up. And for and good. Slowly Route, rolling up through your spine, stacking your vertebrae one at a time on top of each other. Very good.

Okay, go ahead and pick up your weights or whatever you're using as weights. And again, if you don't have anything like that, don't stress about it at all. And you can get them later if you want. So we're going to do a combination of things with our arms and our legs at the same time. So to start with, and I'm going to go back to what we started with entirely, which was that overhead stretch has time though. You're going to have your weight in your hands and you're going to be stretching here and I'm playing in between here.

345 And six, and seven, and eight. Good. Now it's just swing inside, and two, and three, and four, and five, and six, and seven, and eight. Good. All right. We are now We're going to lift one leg up.

We're going to straighten this leg in front of us while doing a curl here. Okay? So we're going to do a 10 of these together. Here we go. 123456789 and 10. Good.

Other side. This time with my arms. I'm going to go straight as opposed to the first time when I was rotated out. Here we go. So we go one, and 234-567-8910. Good.

All right. From there, we're going to have one foot out. I'm going to start with my left, my right being my standing supporting leg. We're going to lift up with this leg straight off to the side and cut and tap it back down. We'll do that 10 times. While we're doing that, we're going to be lifting our weights and putting them back down.

Lifting and putting them back down. Ready? So here we go. We have 123456789 and 10. Good. Other side.

This time we're gonna rotate our arms out. Here we go. 123456789 and 10. Good. Excellent. Okay, I'm gonna go for a little bit of a jog here.

So, we're gonna do is really work on our balance. You can bend your supporting leg or keep it straight, whatever feels better for you. But we're going to do opposition arms here, and then we're going to bring it through. I think it feels really good to bend your Especially when you're going when you're working leg is going towards the back. Okay? So we'll do that 10 times one, and two, and so on.

Ready? So we have one and two. Nice and control this good. Three, and 456789 and 10. Good. From here.

Bring that same foot up that you were just working hard to do little pulses upwards with our leg at the same time. Ran do some curls. Ready? We go. 1-234-567-8910 good. Okay, other side ready?

Oh, my strong balance. Here we go. One and two, three and 456 789 and 10 good bringing that leg forward pulses again this time we're going to keep our arms straight here. Ready? We go. 123456789 and 10.

Excellent good work so far. Okay, with our slit our sorry, our arm straight out to the side. We're gonna do curls like this. Okay? We're gonna do 10 of them while we touch our toe and bring it back down straight to the back. So you're going to lift it up and down, and up and down.

Ready? So we have one and 234567 Eight, nine, and 10. Good, excellent. When we switch sides, I see something pretty different. Now. We're going to lift up and down, and up and down.

Just like so ready, leg will stay the same. Here we go. 123456789 and 10. Good, you doing great so far? Wonderful. We're gonna give her arms a little bit of a break here.

How we do a few more stretches. So why don't you let your arms nice and high and all the way over your legs. Wherever you are is completely fine. It does not have to be touching the floor with your hands. You can hold on to whatever's comfortable right here and you're going to Hold 123456789 and 10 cliche Ben those legs roll up through your spine. Excellent, good.

Okay, perfect. So we're gonna have our feet a little bit further apart. We're gonna lift up with our arm. We're gonna push back while using a play. You can really rotate here. feel a nice good shoulder stretch.

Last two, and last one. Excellent, good. We're gonna push through and do a nice stretch here. Bending those legs, curling that back and left up. Again, press through. Nice curved shape here.

And up and down. Excellent. Okay, from here we're going to play both legs, legs facing out here. We're going to hold for just a second if you want to do an a twisting if that feels good for you, that's great. And then we're gonna have our arms in the center. We're going to try to do some pulses with our heels coming up.

So we have one, and 23456789 and 10. Good job trying to balance here if you can even think a little bit lower. Excellent. Come on up. Good job. All right, facing both teeth eating straight on, but I'm going to bend one leg and slide the other one out.

From here. I'm going to flex and point my foot flex Point, flex and point, flex. And point. Try to balance this with just the second. Excellent. Turn into your lunge here we're gonna hold this 12345678 knee down, eight more counts 12345678 reaching up and over 12345678 and then pushing back.

So I'm going to be sitting on my left leg and then my right leg is going to be outstretched in front of me with a flex foot and I'm going to hold this 12345 678 excellent. From here, I'm going to rotate back to that second position, DPA and then transition to the other side. Ready? We're gonna flex some points we have one and point, two, and point, three, and point and four. And point from here. We're gonna try to balance for a second.

Good, and faced the left leg for your left lunge holding eight counts here. 12345678 knee down. 12345678 reaching up and over. Here we go. 12345678 sitting back. 1234567 and eight.

Good, excellent. Okay, from here, we're going to do a couple different leg things. So we're going to start by being on our hands and knees here. We're going to actually go ahead and take one of our weights because we'll do some a little combo deal. So as you extend your leg up, then you're going to come back in here, but as you do that, I want you to also lift your weight. 234567 and eight.

Good, other side. Other arm, other leg. Here we go. Ready, bring that leg in and we extend we go. One and two Two and Three, and 456789 and 10. Good.

Okay, but those weights back. From here, we're gonna do some pulses up with our leg. So you're gonna rotate out just a little bit, not so much that you open up your hip, but just a little bit. We're gonna flex that foot and we're gonna pull up 10 times ready, so we go 123456789 and 10. Good. Other side, ready?

123456789 And 10. Good, okay. When it comes to this, I did my math, and I extended my other leg to the side, and then I'm going to reach I'm going to reach up so I'm going to go That 10 times so we have 123456789 and 10. Good other side. Here we go. 123456789 and 10.

Excellent. Okay, come into a seated position. Craft start with a butterfly here, both feet together, lean forward over those legs. If you'd like to increase your stretch a little bit, you can gently push down on your knees, but very gently, here we go. And then lean forward over those legs. Excellent.

K likes to open to this side. Again, it doesn't matter how far they open. It's completely something that builds over time, your flexibility and your strength. So, give yourself lots of grace wherever you are is great for right now. All right, I'm gonna reach over. Nice long stretch here.

And other side. Good. Okay, now I'm going to actually rotate towards my legs so my toes rotated as far as I can go, which isn't a whole lot for me, but I'm still actively rotating towards it. And then I'm going to reach down and hold that And switch to the other side. Excellent. From here, I'm going to scoot back just a little bit.

But what we're gonna do is actually lean forward. You can be doing whatever you want with your feet. I tend to just sort of naturally point because I'm a dancer, but you can just keep them completely neutral and that will be perfect just fine. Good. All right, come on up. We're going to rotate on our mat.

Their feet are out in front of us. Reach up and back here. Bring those toes back towards us. Wherever you are, it's completely fine as well. Just nice long stretch, make sure that those legs are completely straight. Excellent.

Okay, from there, I'm going to go ahead and actually lie down on my back. Okay, my right leg is going to be pulled in towards me here. A nice stretch, right here. I'm gonna extend that leg up and then bend it in and straight. And then and straighten. Bend Straighten, good.

Again, wherever you need to hold on your leg is completely fine. However close it is to your head or not close, it's completely fine. Just trying to keep that leg really straight so you get the full benefit of the stretch. Good. Now I'm gonna cross it at my ankle over my other leg, knee, and then I'm going to reach through right here, and gently bring that left leg towards me. Now the more rotated your right leg can be the deeper of a stretch, you'll get.

Excellent, good. Okay, last thing on this side. We're gonna rotate. bring that knee in. We're gonna extend our right arm out. Nice long stretch here.

Good. All right, other side, other leg. Here we go left leg up knee towards your chest here. extend that leg straight up. And we're in the bend and straighten. So we bend it in and straighten and in and straighten in and straighten.

Last time in and straighten. Good. Keep that nice and extended as much as you can. Gently and pulling it towards you. Good, and then we're going to rotate it out. We're going to bring our right leg up to meet it, reaching through.

And again, the more turned out your left leg can be, the deeper the stretch that you can have here. Whenever you're stretching, really try to breathe into the stretches, try to relax, it's really easy to get tensed up and really clench our muscles when we're doing something that's uncomfortable. But the way to continue to deepen those stretches and increase your flexibility is going to be able to kind of relax into the stretch as much as you can. It still won't feel maybe super great, but it will really help your stretching technique. So think about your breath always, especially if it hurts, just do lots of deep breath in and out and try to unclench any muscles that you're holding. All right, bring that leg across.

So your left arm out. Good place to practice your breathing to nice final stretch here. Maybe a bonus shoulder stretch as well. Good. Okay, well, we are still on our back, we're gonna do a couple more things, I'm gonna go ahead and grab your weights again. So, first of all, I'm going to put my weights on my hips.

You could do this with or without the weights. By the way, if you want something a little bit more challenging, I would recommend you try it with the weights. So what we're going to do is we're going to push into our heels. And we're going to lift our pelvis off of the ground to create a bridge, like so. And then I'm going to go all the way down, and good. How are you?

Breathing to especially when things get tough. To more, hold the last one up, good little pulsing up. This is from your deepest yet. Nice, inner, really deep core hork out here. So you're not dipping your pelvis down all the way just a little bit and bringing it back up. really working your abs.

Good. All right, excellent. Okay, so the next thing that you're going to do is we're going to bring our right knee into our, into us, but at the same time, do a little bit of a twist to get all your obliques as well. So we're gonna twist and down and twist and down. Note I am not bringing my bag off the floor and keeping that nice and stable. Just using my court, my legs and my arms to do the work for me, not my back.

The more you can really engage your stomach muscles here, the better off you will be. Excellent. Okay, you can put the weight down. All right, we're going to go on to our side. All right, on our side, we're going to have our knees together. Like so.

We're going to just open and close, open and close. Left to good. Excellent. From here we're going to go out and in two and three, and four and in 567 and ate. Good, excellent. A little bit further down.

You're going to be sort of on your hip, but your hips are going to be stuck. So you want to be careful not to be too open or, or collapse forward and then we're just going to raise and lower legs. So we go up and in 344, more 567 and eight, excellence case we round to the other side. He's tucked in opening closing First, we have 12345 6789 and 10 excellent, good. Okay, from here we're going to extend forward and come back in. So I'm going to go 1234567 and eight.

Good eight thought moms. or eight kicks to the side ready? Yeah. 1234567 and eight. Excellent. Good work.

Okay, right here. Can you some tricep work really lifts up. We're just gonna use our arms to do the work for us. We're gonna go down and up to 3456 Seven, eight, last two, nine, and 10. Good. Speaking of triceps, go ahead and pick up your weights one more time.

We're gonna actually come on to our knees, bend forward just a little bit at the waist. We're gonna go back we have one and two, and 3456789 and 10. Good. Using one or both weights. One is perfectly fine. We're going to reach behind us hold a nice firm grip on that.

Wait, you're gonna go up and down to 10 times 3456789 and 10. Excellent. Good job. Okay. You just accomplished a really intense workout you stretched, you did toning exercises, and you rocked it. Good job.

Every time you do this workout, you're going to get stronger and more flexible. And you're going to see your improvement and your strength and the way that you are able to tackle even everyday life activities. I am so excited for you. Congratulations again. Excellent work. And I look forward to seeing you in some of the other options we have as well.