Weight Loss exercise at home

Uploaded by myosource on 21.11.2010

McQueen: Well what I wanted to do was go through some of the stretching exercises. We call
this our dynamic kinetic stretch. Dynamic stretch basically is coming to a point and
stretching. What we want you to do now is learn to go through that stretch to take it
to a higher level. More flexibility which then in turn becomes more endurance, you become
stronger. When I say strength I don't mean bulky. That's not for most women, some guys
won't want that. We want you to be strong physically.
Something I talked about today with a person was I think when your abs get strong, and
your back gets strong, everything else starts coming along with it. What I'd like to do
is take you through and show you our dynamic stretch. This really if somebody just took
this program and didn't do anything else I believe that you will get results.
Susan: I agree. McQueen: What I want to get is feedback from
you. I know that you've done some of these and maybe I'm going to add some new ones.
Tell me where you're feeling it and tell the viewer's so they can get an idea of the impact
other than I'm not just going to have you going like this and, "Okay, I'm just tired."
I want to do something, okay? We're going to stretch first and we're just
going to bring the leg right up here. Try to come up to about waist high and hold that
for three, four, five seconds. Then come and rotate that and if you can give me an idea
of what you're feeling. Susan: Well I'm feeling it in here...
McQueen: You're feeling in the ham strings. Susan: As long as I've got my toe up and actually
flexing, I'm feeling it in the calf and in the front of my shin.
McQueen: Okay, so let's try that and let's extend it and see what it does.
Susan: Oh. I can feel it on the other side. McQueen: Yep. Feel that right here. Just by
extending or flexing your foot you start to work other muscles groups.
Susan: Well yeah plus trying to balance yourself. McQueen: Right. Balance is good for balancing,
coragraham, walking, but now when you do that ... okay let's flex it and you're getting
what muscles groups? Susan: Here.
McQueen: In through here, but it's not hurting the knee right?
Susan: No. I can feel it tightening here. Somewhat in here, but not as much right back
in here. McQueen: Okay, right back there. Now let's
do that. Susan: Basically the same areas and my shin.
McQueen: Basically it gets a little difficult to hold that. What we feel that we're doing
there is that we are targeting muscle groups specifically. If you want to lose some weight
back here just jogging all day long might not do that, but if you exercise this and
you stretch it, make it stronger, then it's going to start to come and get a little bit
tighter, little bit firmer, and it's got to find something to do with excess fat or whatever.
Susan: It's got to go away. McQueen: I hate to say that. That's the first
thing that we do. Now there's a hidden area in there it's called the hip flexor. That's
when you walk, jog, or fun you got to have that...
Susan: I had problems with that from softball. McQueen: Okay. That is strengthening the hip
flexor. Now what we will want to is stretch the hip flexor so we are hitting both areas
and we're hitting around it. Then we're going to work a little bit more balance and leg
strength. Then we're going to work this back here. This time we're going to bring the leg
up, but we're going grab it and we're going to try to drive it up even farther. I teach
my wrestlers I don't care if you keep balancing. See you've got great balance, but what I want
is for you to keep doing it hold it up there, and then you can switch. Again, you really
won't believe it, but with the bands on we're burning calories right now.
Susan: Oh, I believe it. McQueen: We're actually doing some aerobics,
but then again we're hitting muscle groups. Let's try that again and then I want you to
talk about where you're feeling that. That we... why am I doing this? Not just to, again,
I don't want to just step up and step down. I'm not against aerobics. I think it has a
big part of working out, but we're going to do more. Let's try that again and then you
tell me where you're feeling that. Susan: Back in here.
McQueen: On the up leg you're getting it in the some of the group and then...
Susan: I feel it in here. McQueen: In the inner thigh.
Susan: Right around here. McQueen: Then we're getting hip flexor. How
about you're down leg? Susan: Calves.
McQueen: Calves... Susan: Calves, inner and outer thighs just
to keep your balance. McQueen: Okay. So in one exercise we're getting
both sides, different areas, and then when we switch we do the same thing.
Susan: Hopefully you're going to even it out. McQueen: Then when we're walking and when
we're running we got good balance because it doesn't get any easier. Very good. Again,
we're burning calories because every movement that we make, the bands are providing resistance
from right above the knees up here into the lower abdominal areas; sometimes up here in
the upper, middle abdominal. We're getting a good core workout and we're building some
strength, toning and firming. Now what we're going to do is what we call
10 soldiers. The key is we want to take the hand, bring it out here, and we want to make
sure that the leg is going straight and not over here. We're not getting as good of an
impact if we go sideways, that's pretty much cheating is what we're doing and we don't
want to bring the hand down to the foot. What we want to do is not swing it, not kick it;
I want to do that stretch, lift it. Just like that. Now you sort of feel like I can't get
very far. That's okay. Then you want to switch. Then let's talk about
a little bit about where we feel that. Susan: All the way up the back. Ham strings
all the way up. McQueen: Ham strings and the glutes. We're
getting where in the glutes? Susan: Usually down low.
McQueen: You got that minimus, medias, and maximus in there.
Susan: Well you tell me. McQueen: All of it sounds pretty good. We're
stretching, we're becoming more flexible, but again we're targeting muscle groups. That
booty is where a lot of women... Susan: Carry their...