An Old 15 min Total Body Home Workout


Uploaded by inshape4u on 10.08.2010

Transcript:
Okay, you've already seen the instructional part of the video. Now it's
time to put those exercises you just learned to good use. Now, make sure
before you start this workout that you have a pair of dumbbells and your
broomstick. Okay, get your dumbbells. Let's go right into that first
exercise you learned on the instructional video.
Remember, feet shoulder width apart, dumbbells up with your palms facing
you. Ready? You know what to do? Ready, and go. Come down, so it's one.
Come back up, good. Go behind your head. All right, we're doing 20 of
these. Number two, come down. Press up. Bring it up or move right here.
Back to start. Number three, good job. Keep going.
You're working your entire body with this movement right here. In your
legs, right here, number four. Shoulders, number five, and those biceps. Go
down, number six. Push up. Let your elbow joint move right here. Number
seven, press up. [inaudible 00:00:58] triceps right here. Number eight,
push back up. Remember only your elbow joint is moving right here. That's
very important. Number nine, press up. Just that elbow joint.
All right, keep your back straight. Only keep your eyes on [inaudible
00:01:17] for this part right here. Bend your elbows. Number ten. Ten more.
Okay, ten more. That's number one. Push up, only your elbow joint. You
should feel your entire body burning right here. Number two, press up.
Number three, press, getting those triceps, getting that flab under your
arm. Number four, come on. Don't quit. Number five, if you ever get too
tired, just rest and get back into it.
Press up. Okay, number seven, you've got three more. Hang in there, just
three more. This is one. Press up, only your elbows. All right, one more.
Press up. Come back. All right, last one. Press up. Okay, put your
dumbbells down. Get your broomstick. Again, feet shoulder width apart.
Broomstick over your head, you know what to do. Ready, and go.
Lean over, that's one. We're doing 20. Number two, come on. Number eight
come on until you feel that stretch, working those love handles. Number
four, good job. Come on, now. Don't quit on me. Five, number six, number
seven. Come on now. Eight, nine, ten more, come on. One, feel that stretch
then come back. Feel that stretch. Come on. Keep going. Two, don't cheat.
Come on until you feel that stretch.
Three, working those love handles off. Four, five, you're doing good, six,
seven, two more, nine, and ten. Okay, put your broomstick down. Get your
dumbbells again. You turn to the side. Knees slightly bent, back straight,
hands up. [inaudible 00:04:01] to your side. You know what to do. Ready and
go.
One, take it back. Come back to start. Two, take it back. All right,
remember now, only your elbow joints moving right here, just your elbow
joints. All right, number four, only move that elbow joint now, nothing
else. [inaudible 00:04:21] keep that head up. All right, number five, good
job, six, working the back and triceps. Remember, [inaudible 00:04:35]
weight. Number eight, all right, number nine, keep going, doing real good,
ten more, ten more to do.
All right, one. All right, number two, three, come on. Seven more, don't
give up. Four, if you get too tired, just rest and get back into it. Five,
always keep that head up. Six, working those triceps right here, three
more, one, one more, one more, okay. Put the dumbbells down. Now, let's
work on those abs and get that six pack.
[inaudible 00:05:29], knees are up. Okay, arms are out. Curve your back
like a C. You know what to do. Come back and hold, five seconds, one, two,
three, four, and five. [inaudible 00:05:44] rest for five seconds. Resting,
one, two, three, four, come back on five and hold. One, two, three, four,
come up and rest on five. One, two, three, four, go back on five and hold
it. One, two, three, four, come all the way up and relax. One, two, three,
four, come back on five and hold it. One, two, three, four, come back up.
You've got four more.
One, two, three, four, come back. Come back a little bit deeper this time,
a little bit deeper. One, two, three, four, come all the way up and relax.
One, two, three, four, come back a little bit deeper. Come on. Challenge
yourself. Challenge yourself, three, four, and five. All right, you've got
two more, two, three, four, and five. Come back. Come back deeper, deeper,
hold it, hold it, three, four, and five. Come up. Relax.
One, two, three, four, come back for the last one. Make it good. One, two,
three, four, five, come all the way up. Okay, get your dumbbells. We're
only halfway through. Get your dumbbells. Going back to that first exercise
we did, okay. Feet shoulder width, [inaudible 00:07:25], you know what to
do. Read and go.
Come down. Press up. Dumbbells go behind your head. Back to the starting
position, come down. Press up. Okay, let's go a little bit deeper. Come
down right here and hold it. Hold it. Hold it. Ten, nine, eight, seven,
six, five, four, three, two, come up slow. Stop. Go right back down. Hold
it. Ten, nine, eight, seven, six, five, four, three, two, one, all right.
Give me two more. Give me two more. All right, this is one. Press up. All
right, two, okay.
Go down and hold it for eight seconds. Hold it, eight, seven, six, five,
four, three, two, one. Come up slow. Stop. Right back down, I know it
burns. Hang in there. Eight, seven, six, five, four, three, two, one, all
right. Two more, press it up. You're doing two more. All right, one, press
it up. Okay, two, press it up. Okay, hold it for five seconds, one, two - a
slow five - three, four, five. Come up slow. Stop. Bring it back down. Slow
five seconds, five, four, three, two, one, come up slow. All right, press
it up.
Okay, put both of your dumbbells in one hand. [inaudible 00:09:30]. Hold
your arm. All right, we're doing 15. One, [inaudible 00:09:37] joint,
three, four, stick it up, five, six, seven, eight, nine, five more, five,
four, three, two, and one. All right, switch arms. Right arm is up. Hold
your elbow. Ready and go. One, two, three, four, five, six, seven, eight,
nine, ten, five more, 11, 12, 13, 14, and 15. All right, last time, switch
hands again.
Arms up. Hands on arm, ready? Go. One, two, three, four, five, six, seven,
eight, nine, all right, slow down, the last five. One, two, three, four,
and five, all right, switch. Arms up, ready going fast. Ready, and go. One,
two, three, four, five, six, seven, eight, nine, ten - slow down for five,
one, two, three, four, and five. All right, let's do four more regular
ones, all right, four more regular [inaudible 00:11:20].
All right, one, good job. You did good. The last time we're doing this one,
all right, number two. Let's go ahead and do five. Four is an odd number.
All right, three. All right, two more. I know your arms are burning right
now, but that's good. Four, press it up. You've got one more. All right,
five.
[inaudible 00:11:57] get your broomstick. Now we're going to do the exact
same thing we did the first time, except we're going to do two in a row on
each side first, okay? So, feet shoulder width apart, broomstick over your
head. Ready, and go. We're doing two in a row, one, feel that stretch, one
more over here, and two. All right, other side, we're doing two in a row
over here, one, pause, and two.
Okay, now we're doing four in a row on this side. Ready and go. One, pause,
all right feel that stretch. Don't cheat on me. Two, come on. Feel that
stretch. Feel that stretch, and three. Real good, all right, one more, and
four. All right, other side, we're doing four over here. One, come on. Two,
feel that stretch. All right, here we go, number three, one more, and four.
Okay, now we're doing six in a row on this side, ready and go, one, pause,
and two, all right, three more, three more. Feel that stretch. Get those
love handles off, four, two more, five, one more time, and six. Okay, six
in a row over here. Ready and go. One, come on. Get that stretch in. Two,
back over, three, come on. This is four. Two more, one more, get that
stretch.
Okay, now we're doing eight. That's right. You're doing eight in a row. Are
you ready? We're doing eight, ready? Go. One, come back. Two, feel that
stretch, three, working that belly. All right, we're halfway there. Halfway
there, don't [inaudible 00:14:02]. Three more, if you do get too tired,
just rest, two more, one more, okay. We've got to do this side. Ready and
go. One, come on. Two, three, halfway there again, you're doing real good.
Three more, all right. Last two, make them good. Feel this stretch.
One and two, great job, put your broomstick down. Get your dumbbells.
Remember, [inaudible 00:14:55] to the side. Let your arms hang. All right,
for the first ten I want you to squeeze your back muscles for two seconds.
Okay, the first ten you're squeezing your back [inaudible 00:15:02]. Ready
and go. [inaudible 00:15:03] squeeze, one, two. Take it back and [inaudible
00:15:07]. Come on. Squeeze, one, two, take it back. You've got to squeeze
those back muscles. [inaudible 00:15:14]. Three, one, two, take it back.
All right, number four, one, two, take it back. There you go, squeeze.
Halfway there, one, two, you've really got to squeeze those back muscles
now. I want you to see you squeeze them. One, two, take it back. All right,
number seven, squeeze. One, two, take it back. Three more, you've really
got to squeeze. One, two, take it back. Two more, squeeze that back. One,
two, one more, squeeze. One, two, [inaudible 00:15:50]. Take it back.
All right, next ten, squeeze your triceps only. [inaudible 00:15:54] one,
take it back, squeeze. One, two, relax. Not squeezing your back, just your
triceps, squeeze them, one, two. All right, number three, squeeze those
triceps. One, two, you've got to squeeze them. Come on, now. Squeeze it.
Squeeze it. One, two, all right. Number five, take it back. Squeeze it.
One, two, relax. Come on, now. Take it back. Squeeze it. One, two, relax.
One, two, relax. Three more, take it back. Squeeze it. One, two, all right,
two more. Pull it up. Really squeeze. One, two, relax. Last one, pull it
up. Take it back. Squeeze it. One, two, good job. All right, put your
dumbbells down and do the last exercise. Get down to the floor on your
knees right here. Okay, arms out, curve your back like a C. Ready?
Come back a little bit deeper, deeper, deeper, hold it, hold it, two,
three, four, five. [inaudible 00:17:04] relax. One, two, three, four, come
back. Come back. One, two, three, four, five, all right. Four second rest,
four, three, two, one. Come back. Deeper, deeper, hold it. Tighten it up.
Tighten it up, two, three, four, five. Come up. Relax. Three second rest,
three, two, right on back. Hold it. Five, four, three, two, one, come up.
Relax.
Two seconds, two, come back, and relax. Tighten it up. One, two, three,
four, five, come up. One second, one, right there on back. Hold it, one,
two, three, four, five. Come up. All right, three seconds left. Three, two,
one, come back. Hold it, one, two, three, four, five. Come up. Two second
rest, two, right on back, right on back. Tighten it up. One, two, three,
four, five, right back up. One second, one, right on back.
A little bit deeper, tighten it. One, two, three, four, five, come up. Two
second rest, two, one, right on back. Tighten it up. Come on, now. Hang in
there. Don't give up. One, two, three, four, five, come back up. Three
seconds, last one, three, two, one. Last one, come down deeper. Come down
deeper. One, two, three, four, and five, come all the way up.
Okay, good job. You just completed your first...