Day 4: Total Upper Body

Hey, guys. Welcome to day four. We are going to work on our total upper body. Yes. We're gonna work our arms. And we're also obviously gonna work our core too. We're gonna learn how to stabilize in our standing center work with our arms.

And then we progress down onto the floor to finish off with some nice core and arm work. Are you ready to get going? So grab some weights. Two to three pounds is quite ample. I've got three pounds here. We're gonna place our hands down.

We're gonna roll the shoulders back and open up to the chest. Add against. We're gonna lift and back. Let's do one more time. Let's now we're gonna go up onto a little releve so we go up and down. As you see, I try and work with that rhythm. You can hear that beat.

The music changes gives you that little bit of energy. Feel the rhythm, feel that music, let the music take over your body. Move to the beat, lift. Come sign up. Let's just do one more.

We're gonna open and close with the feet. Open. So we're opening from those hips. We this by now, we open from the hips, not from the knees, in that beautiful first position in four. Three, two. Now, we're gonna hold it here. Just plie down, plie.

Then we're gonna start moving. We're gonna take it to the right side in a plie. Transferring has been attitude in front. Ready. We're gonna add those arms. Let's go. We take it out.

Lift, out, lift. And if that's too challenging, just come to a little tap in front. You don't have to lift that leg. I can just come to this point here, and down. Lift. It's all about balance, about primarily thinking of working from your core first, and then everything else is secondary.

Oh, beautiful. And again, out. First position, lift. One more. And let's just hold it here. We're gonna extend out and in, out and in.

Four more, four, three, two, and one, bring it down. Now we take it behind. Courtesy, tap. Now add those arms. Good.

So you're gonna do the lovely shoulders and work in those thighs, and that lovely curtsy. Can you give me four more right here? Four. Three, two, one, hold it here. Press it back. Now, see if we can lift that leg up.

If we can, to focus on that core. Your body's pitch forwards. Now bring the legs together, plie down. And down. Ready to go to the other side. Plier attitude.

We go one and up, and out, and up. Remember, you don't have to to that attitude, you can come to a taps, core first, and then your movement, out. Keep your shoulders over your hips all the time. Tip Looking good. I know I can see you. You're right there in the living room with me. Right? Now, this time, it's just holding here hold.

To meet the room. You're gonna go out in, out. It's four more right here, four. Three, two, bring it down. Take it behind. One, now add the arms.

Good. Now be mindful. That your leg is right behind your front leg. Good. Your arms are shoulder height. Four more right here, four. Three.

Awesome job. Two. One, take you forwards, press back. So if you know the abs and if you wanna go for that balance, you can lifting that leg up. Elbows are nice and high.

Good. One more, bring it together, set it out. Good. How are you guys doing? Bring the hands together. Now we're gonna go off over your head so we go up, down. Up, down, now ready, this big circle, round, out again.

Working into those core muscles. Okay. You ready? Lift plie down. Up. Ready, guys?

Circle, ree. Up and down. Big circle. Last time, circle transition open. We're in that fly position.

Your body is pitch forward. And we're gonna add a lovely railway right here. Ouch, and out bodies pitch forwards. Prestira Deltoy is a working way here. Good. Let's go forward. Excel three, exhale two, holding here, hold.

Rico, pulse, pulse, pulse, pulse, four one two three two transition, step it forwards, elbows here and lift, so we can lift that leg up off the floor, pull your shoulder blades down. And just hold it here in that balance, we'll put your foot on the floor, your choice. Now we're gonna lift overhead, lift. Down, lift, down, lift, down, lift, down, four, three, two, One more, shoot forwards. Hold it there. Lower your leg.

We're gonna go open, together. Open together. Last time, take it over, hold it here, oblique. Think if this is your side oblique action here, elbow to knee, elbow to knee. There we go in that side oblique.

Feels good. We go down. A lift. Swoo. Can you give me four more? Because you look so good. I can feel it four.

And three. Two, give me one more. Beautiful, step out transition. Hold it here. Show the blades down. Take the weight forwards.

So lift that leg up. Hold that balance. Sucking those abs. Are you ready? Let's take the arms overhead up and down.

Gotta focus and concentrate on that balance. One more. Ready. Take it forward. Lower the leg. Open.

If you feel your need to bend your supporting leg. That's optional for you. That's absolutely fine. If you feel it in your knee, bend. You're supporting knee.

Two more guys. Whoo. Awesome job. Come back, bend the knees. You ready side obliques. What's the focus right here? Those obliques.

Yes, elbow to knee, side bend, supporting leg can be either bend or stray. I prefer on a bent leg right now. Alright. Let's go for a little bit more. I don't care. Four. Three, two.

And one, whoo, bing the legs, bend. How are you guys doing? Getting a bit of sweat going on? Oh, yes. Now we're gonna circle up to three. We go three, two, one, lift, Bring it down. Let's try that again.

Three, two, one, lift, bring it down. Oh, yeah. I feel those shoulders as I developed by three, two, One, bring it down, down. Oh, let's try that again. Here we go. Three, two, one, bring it down, relevant. Should we try that again? I think that looks good, right?

321, lift relebe. Don't forget the relebe. Okay, Andy. 321, lift plies. Okay, guys. Let's just mark it out. How you guys doing? Alright, guys.

We're gonna take it down onto the floor now. So grab your weights, make sure you've got them on the floor. So go and grab your mask. Alright, guys. Grab your mops. Now, you still got your weights in your hands.

I'm gonna get down onto the floor. Alright. Sick into your center of your mat. Gonna pick up your little dumbbells here. Albows rounded. Now we're gonna go into a letter c with the spine, so we go down, down, up, up. So think of your spine being a letter c.

So it's a c curve. And of course you breathe at the same time, it's two counts down. Now we're gonna add the arms. We go out and in. Inhale.

Xhale. Keep the shoulder blades pulled down and back. Good. So those arms and the cools are working really hard. Guess what? It's gonna get harder.

We go, lift, lift up. Up, lift, lift. Yes. It's possible. I'm doing it. You don't have to.

You can keep that leg down. Remember this is your challenge. You on day four right now. Back. Time to take a little bit harder.

And one, two, back. You got one more time. Take it back. Hold it here, elbows up. Diamond position, heels elevated, the hands are together. Now, we go, we go up, and in.

So the arms slightly elevated, and elbows bend in. Bend. That's it. In. You can see my hands are just shoulder height, and I'm just extending it out, and I'm bending in. Let us see with the spine.

Yes. My arms are on fire, and so are yours. Right? Good. Can you give me one more? Holy here, palm flat, elbows out. Add the knee.

You got it. My elbows are flat. Palms are flat. Working those triceps and those lovely core muscles are working at the same time. Woo hoo.

Last time. Come all the way up. Take a break. Lift it up. Open your legs.

Reach, we go. One, two, reach, extend. One, two, reach, extend. Small, small. One, reach. One. Now you might not think you're doing anything right now, but you're actually working your obliques. Yeah.

Restreshing them. Let me give myself a little bit of a break with your upper body because you've been working hard on that upper body. Last time, guys. Holy there. Come back. Bring your legs together.

Into middle of your mat. Pick it up, pick those lovely weights up, come up, separate your feet, hit with the pot, tilt the pelvis fours ready for thigh stretch. So we're gonna go back for two front. So you're gonna slight posterior pelvic tilt, thinking of lengthening out to that lumbar spine. Yes. Guess what's gonna happen now.

You got it, right? Arms are going with it. So we go up, up, press press. Remember you're moving in one piece from your knee. Watch you're not hyper extending your upper body. That lovely thigh stretch.

Lead with a pubic bone. Looking good. I feel your energy. One more hold here. Hold. Ready pelvic tilt.

Seem fun. Eight more. Four three, two, one, take it down. Open that leg out. We're gonna row, row, row.

So the elbows are going up to the sky. Take that leg out to the side. Can you give me four more? Looking good for balance. Now, pulse it for eight, eight, seven, six, five, four, three, two, drop the hand down. Red lift.

Guess what's coming up next? You got it lag. Lift. Keep that elbow nice and high. And let's look down so you'll beautiful hand. Good. Keep breathing. Droll those abs in nice and tight. Now, this time holding here. Hold.

Pulse. Man, you might as well go for that little extra burn. You were already there, so I'm not gonna let you go. You might as well go for it, right? That's what you're here for. Hold it.

Yes. Bring you down. Take it out to the other side. Ready. We go up and down. Pitch the body full.

It's because we are trying to focus on the back of the shoulders. We're going for that beautiful sexy back. Yes. The back of the shoulders. Awesome job.

Sucking those abs. They're not on vacation. They are working to stabilize right now. Ready. Let's pulse it. Go. Pulse elbows going up, wrists underneath your shoulders.

Think a beautiful form. There's no escape. And four, three, two, one, shoot. You're ready, tricep extension. In.

Now really pulling those abs, pull your scapula down, ready, Mallett, down, lift. So you're lifting that leg up, elbow, is over your shoulder joints as much as you can, but keep the shoulder depressed. Okay? Woo. Let's look down. Four.

Three. Two. Can we do one more. Holdy here ready. Puffs. Oh, feels good to work that booty.

Working the glid medias right now. Your obliques are stabilizing for your scapula down. Push out of the mat. Alright. Let's do four more because I feel like an extra burn. You're ready to go. Four, three, two, hold it, bring it down, shell position, and again, back. Now I'm gonna suck in those abs, and I'm gonna around, they're gonna open.

Now arms are straight. We're gonna go back. Now focus on sucking in those abdominals as much as you can. Slight posterior tilt, sorry slight posterior tilt, Let's do eight more. Feel those arms. Eight, seven, six, five, four, three, two, and one.

How you guys feel, grab those mats, grab your mat so your mass is this direction. Gonna come into the center of your mass again. Now we're gonna work more on your core now. So we're gonna reach the hands forward wards to here, and we're gonna roll down. Now we're gonna go where's the bra line right here, and then we're gonna exhale and roll back up again.

Now we're gonna add a little bicep curl, so goes down to here, and then you extend as you come back up again. Okay? Try it so we go down, here, lift, slow and controlled. We're going follow my rhythm. Now we're not gonna go down as far for two counts. We go down for two up. So minimize your range of motion because we're going a little bit faster.

Two counts down, two counts up. Four more ladies and gentlemen. Two more elbows high. Holdy here, open, take it forwards, lift it, ready, bicep curl. We're gonna go down.

And hold. Reach the hands back and open and let's try that again. You ready by step, go. We go down and hold. And just take the hands back and over. Bring it back up again.

One more for good luck. Ready. Secret. Hold it here. Take the body forwards. Open the arms up and over.

And roll it all the way up, cross. Whoo. Those arms are dying. Isn't that good? Good. Oh, three, two, and one, come down. Flex point, flex, point, four, three, two, and one. Take the weights to one side.

Hold it there, roll all the way up, scoot down, bend and we're gonna gently go into a lovely secret. We're gonna massage the spine in rolling like the ball. You're ready, find your balance, secret, Let's go. Inhale, exhale. Keep that c curve. Three. Let's see you can do it with your eyes closed.

I sometimes like to close my eyes to really focus into the core. To your center of your body. Shut out everything else. No negative thoughts. You can do this.

This is about you. One more guys. Holdy here. We're gonna go flex and point. And I'm trying to pull my head to my shin.

Good. We're going for a little bit more flexibility here. Last time, hold, extend, scissors for doubles, double. Now, breathe and pull the leg, and stretch out those legs. Good. Let's do four more like this. Four, three, two.

And one more, bend the knees, roll yourself up. Opposite leg. Hold it here. Flex. Points. Good. Think of really lengthening out that leg. Try and pull, use your upper body strength that you were just gaining from that weighted workout we just did to increase your flexibility.

You guys are gonna get really strong. Alright. Holdy here. Guess what? We're gonna roll back down again with control. Hold. Take the hands behind your head. Holdy here. Ready. Go.

We go. We go two. Two. Can we add a little rotation, guys? Four rotate. Now, remember in this rotation, your pelvis is still.

Trying to get your shoulder over to the opposite hip. Good breathe. Oh, three. Two. And one more, bend your knees.

Hold it here. Now we're just gonna open and close. Open and close. Open and close. Open. Take the hands all the way up over your head, and take them back and cradle the head once again.

One, open in together. One, open in together. So you're opening. Think if this is flexibility and core work. Perfect little workout today. You've got your upper body, lower body, and a little bit of core and flexibility to finish it off. That's a perfect workout.

Alright. You got two more guys. Ready. One, open wide. Last time. One, that's holding here. Flex for feet.

Little pulses go. Eight, seven. Keep lifting up. Five. Four, three, two, hold it, come back in slowly into a diamond position, take your hands around your knees, lift up a little bit higher, slowly roll up, feet down in your diamond position, reach and stretch. And reach and stretch. Extend your legs, reach and stretch.

Reach and stretch. Come forward, reach, stretch. Lex the feet and slowly release your toes, roll yourself all the way up. We're gonna come into your center of your mat. And from here, place your hands forwards, feet hit with the part.

I want you to press the shoulder blades down and away. Really pulling those abs in that neutral spine, reach out to the crown of the head and center yourself. Curl the toes underneath. We nearly finished. One last challenge to finish off for the day.

We're going to curl the toes underneath, and we're gonna elevate the knees, and we're gonna hold it there. We're gonna pull the shoulder blades down even more. We're gonna pull in those abs. We're gonna reach out to the crown of the head in opposition. The tailbone goes, back in opposition. Hold it there.

Feel that shake. That's good shape. That means you're getting stronger. You're being challenged. The body doesn't get stronger if you don't challenge your body.

Let's do four more, four, three, two, and one. Let's lift up your tailbone up. Press back into your downward dog position and hold it back. Nice work, guys. Hold that stretch. Not asking for a lot.

A little flexibility goes a long way in your day. Try and get your chest. You're actively stretching your chest, to your thigh, your heels down on the floor, four, three, two, beautiful, bring your feet to your hands, and roll yourself all the way up. Beautiful. Alright. We're gonna lift up overhead and open. Now we're gonna go into a lovely squat and relief up.

And open, squat release. Let's try that again. So we go, and open. Now squat forward sends you way back. Beautiful, and again. Lift, reach.

Now we're gonna hold it here. Take your toes off the floor and do little pulses. Pulse. Think nice and strong. Good. Get your weight into your heels.

Four more, four, three, two, one, fold yourself in two, take it back, folding two, Take it back, folding two. Take it back. Active flexibility here, guys. You know, I'm a big fan of active flexibility, down. We're stretching, but we're also building strength and heating those legs. Down. Think of the hamstrings doing the work. Hamstrings. Down. Can we hold it here one more time? We need you there. We go eight, seven, six, five, four, three, two, lift it up.

Whoo wake up and see if we can go onto our tiptoes. Find that balance. Whoo. Come down. Now we're gonna walk it out. Send it back and just walk through the feet. It's gonna get that heart rate back down.

Yes. When you're working your total body with control, your heart rate is elevated. So you are burning calories. Just because we didn't do any hip training today, It doesn't mean to say you didn't burn a lot of calories there. The more you put your mind to the muscles, the more they're gonna work, the more calories you're gonna burn, and the better results you're gonna get. Let's do eight more. 8765, 4321. I've come to here.

Take your right Mallett. Take it behind. Press the pelvis forwards and see if you can balance here. And hold that stretch. Tilt the pelvis forwards.

Alright. Let's go for the other leg. Find your balance. Tilt the pelvis forwards quads and hamstrings need a lot of tender loving care. Please believe me. Lots of stretching goes a long way.

Alright, guys. Take it to second position. Push out. And just go right then left, right left. Right. Left.

Four, three, two, one hold there. Hold. Don't skip out on the stretching. I know you guys are waiting to get out. You wanna get out into the big wild world. Well, I'm keeping you right now to stray You'll be grateful for it. I promise you. Alright.

Take it down. Alright. Finish off with our lovely roller. Alright. I'm gonna do a roll. Down to finish off with, and then I'm gonna let you go. Okay. You ready? Send to your mind and body. XL roll down.

And roll all the way up. How great do you feel? That was a great workout. What about you? I got my heart rate up. I felt my upper body work in and my core got a great workout, and I got some stretch at the end. So remember guys, Gretchen is important.

Alright. I'll see you soon. Good job guys. Keep up the great work.