I always say before you build a house you must pour the concrete the same is true with your workouts so today we’re bringing it back to the basics to build a solid foundation of strength for your body ok guys we’re getting ready for the workout we have Heather here and alysha to get it done you can grab a pair of two two five pound weights or none you don’t need them but you can add them for some resistance we’re gonna start with the inchworm okay so walking out you’re gonna walk all the way out into a push-up position use those shoulders drop it down into a plank and then back up into a push-up position walk it in about half way get that great stretch through the hamstrings and then walk it back out so coming back down onto those elbows and pressing it up so you’re working those shoulders getting a nice stretch here through the hamstrings walk it back out down into those elbows up onto those hands how you ladies doing yeah you feel like through the shoulders you’re gonna feel it through the core and you’re getting that nice stretch to get you warmed up I love it open up that whole posterior chain good one more ladies walk it out drop it down push it up and then walk it all the way back into the top excellent job good work so we’re gonna go into a little Pogo hop adding that jumping jacks so pop off the balls of the feet your bring those arms up nice and long try to keep yourself on the balls of the foot and pull that toe up towards the sky good you ladies all right back there getting that cardio up getting the shoulders working we’re gonna switch into it field yeah so we’re just gonna bring our arms forward and then out wide so you’re getting bigger stretch through the chest shoulders lower body so those calves those feet getting warm building a solid foundation from the ground up let’s go into scissor jack so criss cross all right different right getting those inner and outer thighs open up that chest your back is working now you got a bigger range of motion to go through whoa and really good so that’s just a quick warm-up getting everything going next we’re gonna go into a squat and reach so grab your light weights if you have them if you want to add resistance or none okay have your feet about shoulder width apart I’m gonna go down into a squat lower yourself down raise up one arm to arms stand up tall and then come back down nice and easy fit the hips back raise it up one two and then stand so you’re getting your entire back side you’re working those glutes those quads a little bit of shoulders where do you guys feel this going straight up good your entire back side your glutes and quads drop it down off there raise it up stand good coming back down one more guys raise it up nice and long stand and relax good okay now split lunge position I want to drop that back foot okay we’re gonna go into an isometric split lunge so drop that back knee whew feeling it through the leg bring your arms up so that your elbows are at 90 degrees you want to show those palms and then you want to show those knuckles keep your elbows high even with your shoulders pull it back up good so it’s a rotation it’s called a scarecrow you want to keep those elbows up high get a great rotation through your shoulders to really work on the rotator cuff muscles you know I can feel this without any weight exactly some of people need to work on just the stretch itself good come up and then switch legs bring that leg up drop it back down good rotate and bring it high now you’re feeling those quads and those glutes really holding you in position it’s gonna feel the burn through the back of the shoulders front of the shoulders good and this is that joint integrity you need in those upper body muscles Rea good rotator cuff last one bring it down raise it up excellent now we’re going to set the weights down and go down for our perfect pushup okay we’re going to come down to the floor for our push-up position I want everyone to start on bellies okay you can do this modified from your knees or from the toes for a regular push-up position hands right next to your chest under your shoulders we’re gonna come from the down position and press up through those arms all the way to the top pause slowly lower it back down to the floor bring your chest down pick up the hands pinch the shoulder blades and then press up again push up good so we’re going through that full range of motion you’re getting that full 90 degree bend in those elbows good and you can go from those knees if you need a modification that’s totally fine to do good takes off a little bit of the weight lower it down working that entire upper body you guys feel that oh yeah I notice a big difference pulling my hands off the ground oh really full range of motion you do you get your entire body to sink down onto the floor then you’re pushing through that full range of motion working the shoulders chest triceps and back good last two good bring it all the way down one more guy press it through good strong core and then bring it all the way down nice next we’re gonna go into a plank and leg lifts so back into that push-up position keeping those feet about shoulder width apart or closer okay you’re just gonna lightly pick off one foot couple inches set it back down the other foot good so you want to keep your abs pulled in tight you want your shoulder blades pulled down away from your ears okay you’re working your whole entire midsection here your low back glute abdominals how you ladies feeling your core start shaking definitely I know my course I mean you’re doing it right that’s exactly good a couple more seconds guys go ahead keep those abs pulled in tight don’t let those hips sag at all good you don’t want to drop in belly’s pulled in strong glutes are firing last two and relax good I’ll bring it all the way down to your belly so that was a little bit of core work this is a little bit more backing core so you’re gonna bring those arms back to your side this is the swimmer so lift that chest raise it up there bring those arms forward right over your head and back good I love the breathing you guys so focusing on that breath good feeling it through the middle back upper back and low back ladies you’re doing okay awesome good keep that chest high nice job good isometrically work in that entire back side and those shoulders are getting a good burn you guys feel the shoulders mmm good last two raise it forward last one bring it all the way to the top good and then stretch it on the way back you can give yourself a little bit of a stretch there all right but this is our ten minutes so we got a flip we’re going into a reverse plank and bridge so you want your hands underneath the shoulders your heels into the floor you’re gonna lift those hips nice and high raise it up open those shoulders lightly drop it down to the ground go ahead repeat it lift getting the glutes to fire the hamstrings the calves engage pressing through the heels open up the shoulders get that great stretch and create that nice straight line all the way towards the sky good how is doing after all those winners yeah exactly you’re still working that entire posterior chain you guys can add a challenge ladies if you feel like it you go one-legged burns the glutes a little bit more good you can switch it alternate lifting lowering I love it press through good last one and come down okay so we’re in position grab a light weight if you have it if you don’t want any weight you don’t need it gonna slightly lean back now we’re gonna do a little open chest fly with a sidewinder stabilize you’re gonna open up the arm stabilize in the middle bring it together and switch good so a little bit of isometric control you’re opening up that chest is shoulder working the PEC working that shoulder good and then stabilizing with the core the back I love this this is good for the car you don’t always have to be doing crunches to stabilize and work the trunk that’s it isometrically stabilizing that upper body from the ground good working my entire body I’m shaking it every good out there good job guys and real at home awesome bring it back up to the feet grab both of your weights if you have them again you could go with no weight this is a single legged balance touch and press so we’re gonna bend that knee and hip touchdown raise it up towards the sky if you lose your balance that’s okay bend that knee and hip touchdown raise it up so you’re working that leg pay a little bit of balance a little bit of shoulder and core good ladies keep it fired up good that single legged you lose your family that’s when you know you’re working usually I have one side stronger than the other so hopefully my other side will be a better good and let’s switch so I could get this other leg working so bend that knee and hip bend it forward try to keep a flat back high week one oh good so you not making me look bad anymore Heather keep it going raise it up bend that knee and hit the heavier weight the harder it is so you want to try to go with no weights to first start it off and then add the way if you can press it up good nice job last two drop it down raise it up going the last one let’s just go down into a little hold let’s hold that squat lets punch it up back and forth last couple finish you guys can do it loose quads shoulders low back in court awesome last one last two and bring it up nice job baby – thank you we hope you enjoyed the workout we’ll see you next time I Spit sugar TV Video source: https://www.youtube.com/watch?v=ZwrVLBMHSUc
