- Hi, I'm Josephine here with GymRa, and we are back
for another but-lifting thing-trimming workout today.
Make sure that you go ahead and warm up on your own,
whatever that means for you, but get your blood flowing,
your heart rate up, get slightly warm, so that when you
start these exercises you can have great form, alright?
So this is a little bit of a dance inspired move.
We're gonna start with...
you're gonna bring your heels together
so that they're touching, toes pointing out, okay,
this is a Plie Squat.
So you're gonna come down,
squeeze the inner thigh and squeeze the booty, okay,
lift up that booty.
So down, and up.
Yes, your inner ballerina's coming out.
We're going 16...Make sure the heels stay in the ground.
Toes pointing diagonally, good.
Keep the chest up, core engaged, sit back.
Good, you got 12 more.
12, good...squeeze the inner thighs.
Slim those thighs.
(exhales)
And squeeze the booty at the top.
Last ten.
Nine.
Eight.
Don't let those heels pop out, good, seven.
Six.
Five.
Four.
Three.
Two.
One, hold; hold your asymmetric hold.
Burn out those thighs, feel them in the quad.
Last eight, seven, six, five...
...four, three, two, and one, whew!
Shake it out, ya really feel it with those asymmetric holds.
Alright, working in the outer thigh, hip and glute
it's an ab-duction; put your hands here,
out here if you wanna work some shoulders,
you're gonna flex the foot.
Try not to let the foot touch the ground.
Squeeze all this right here, good.
You're going 12 reps each side.
12.
11; make sure the belly's tight.
Ten.
Nine.
Eight.
Seven; we're gonna pulse it out at the end.
Six.
Five; flex that foot so the glute is engaged.
Last three...
And two.
One; hold here, pulse it out, little baby pulses.
Flex that foot, come on give me eight.
Seven.
Six.
Five.
Four.
Three.
Two.
And one, awesome, you really feel it right there.
Those saddle bags are gonna be gone; feel that.
Alright other side, plant the foot down.
Flex the foot, get your balance.
Work in the core too with the balance there
which is really good.
Good, we're going for 12.
11.
Ten.
Nine.
Eight.
Seven, you can feel it in the standing leg.
Six.
Five.
Four.
Three.
Two.
One; hold halfway up pulse it up, flex that foot.
Eight.
Seven.
Six.
Five.
Four.
Three.
Two.
One.
Whew!
Feel at that outer thigh hip and that glute; it's lifting.
Alright Imma show you from this angle,
now we're gonna take it back.
Coming to a stand starting with the right leg
you're gonna point, kick back, squeeze that booty
so it's high and tight, and then flex the foot.
So point, flex; bring the heel to the other heel.
Going 12 reps.
12.
11; ooh I really feel this.
Try not to let the foot touch the ground if you can balance.
Ten; point; flex, like a ballerina come on.
Eight.
Seven.
Six.
Five.
Four.
Three; really squeeze that booty, get that leg up.
Two.
One; hold halfway, point the toe, pulse it up.
Ten.
Nine, squeeze it.
Eight, let it burn.
Seven, it's lifting.
Six.
Five.
Four.
Three.
Two.
One.
These ballerina moves really getcha, lemme tell ya.
Good, other side; get your balance...
Again, you point, kick back, squeeze that booty,
lift it high and tight.
Flex heel to heel; point and flex, gimme 12.
12.
11.
Really work that foot too.
Point and flex, last nine.
Eight; stand tall.
Seven.
Six.
Five.
Almost there; four.
Three.
Two.
One; hold halfway, point the toe, squeeze it, come on.
Higher, tighter booty; future booty, last eight.
Seven.
Six.
Five.
Four.
Three.
Two.
One.
Whew!
My glutes are on fire but they're getting higher
and tighter already I feel it; next move.
Wide Plie Squat; hands behind the head, no surrender.
We're going into a Sumo Squat, so we go down,
squeeze up, good.
Down, and up, give me 15 reps.
15.
Squeeze, 14, this works the inner thigh, the glute.
13.
12; keep that chest open.
11.
Ten.
Nine.
Eight; zip it up, squeeze the booty.
Seven.
Six.
Five; drive through the heel.
Four.
Three; another asymmetric hold comin up.
Two.
One; hold down.
Ten.
Nine; ooh my quads are burning.
Eight.
Seven.
Six.
Five.
Four.
Three.
Two.
And, one.
Shake it out, whew!
I'm feelin that everywhere.
We're going into one minute plyo move.
Okay, it's gonna be curtsy, Sumo, hop, then other side.
Curtsy, Sumo, hop; here we go.
Alternating.
Hop it up, good, get that heart rate up.
Curtsy, Sumo, hop, good, other side.
Working the inner/outer thighs.
Glutes; getting that heart rate up!
Doin awesome.
(exhales)
This is fun.
Get high if you can,
and get low on that curtsy and the Sumo.
And jump high off the ground.
Almost there.
Toning, and lifting.
Slimming those thighs.
Lifting that booty.
Last five.
Four.
Three.
Two.
One.
Nice job, catch your breath, grab water if you need it.
Next thing we're gonna do is really slims the inner thighs.
We're going into Chair Pose Squat.
So I want to zip this, no light in between
those inner thighs, I'll show you from this angle.
Squeezing the inner thigh together, come down, lift up.
There you go.
12 reps.
11.
Really squeeze the inner thigh; ten.
Get low enough here, squeeze the glutes at the top.
Working those inner thighs, booty.
Last eight.
Squeeze, seven.
Six.
Five.
Four.
Three.
Asymmetric hold coming up.
Two.
One; hold, squeeze the inner thighs, squeeze everything.
Abs, tight; booty on fire.
Last five.
Four.
Three.
Two.
One.
Whew!
Even felt that in the quads; shake it out.
Nice job, a few more moves coming up.
Next thing; we're gonna do a Lateral Lunge,
and we're gonna bring the elbow to the knee
so we're getting a little ab action there too.
So you come down, sit back on the chair, heel to the ground.
Elbow to the knee, stay on one side.
Ten each side.
Ten.
Whew, almost lost it there; nine.
Eight.
Get low; seven.
My legs are getting tired that means I must be workin right?
Six.
Get low; five.
Four.
Three.
Two.
One, nice job, shake it out.
Other side, here we go.
Left leg drive through the heel, elbow to knee.
Good, gimme ten.
Ten.
Nine.
Eight.
Seven.
Six.
Five.
Four.
Three.
Two.
And one.
Nice job, next thing we're gonna do is a Pendulum Squat.
So you squat down, leg comes out straight.
Squat, straight leg.
Squat, here we're goin 20, ten each side.
18.
Make sure that toe is pointed, 17.
Long and lean, 16.
15.
14.
Doin' a lot of outer thigh hip area.
13.
12.
11.
Ten.
Nine.
Eight.
Seven.
Six.
Five.
Four.
Three.
Two.
One; whew!
I felt that, didn't you?
Good work, one more Plyo move before we take it
to the ground; we're gonna do Skaters, 30 seconds.
Are you ready?
Let's go; skate, tap, jump up.
Good, get low.
Bend that back knee,
touch the ground if you can and lift those arms up
when you come to the middle.
Get low.
Almost there.
Good, 15 seconds come on.
Reach up high, get some air.
Last five,
four,
three,
two,
and one.
Catch your breath, nice job, grab water if you need it.
We're taking it to the ground now, are you ready?
Good, comin onto all fours.
Starting with your basic Fire Hydrant, okay?
We're just going to do 12 on each side.
So you lift, come down.
Lift, come down, we're gonna add on, don't worry.
Really work on those hips, outer thighs,
good, gimme ten more.
Ten.
Nine.
Get the hips high, eight.
Squeeze, seven.
Six.
Five.
Four.
Three.
Two.
One; now hold here, now we're doin knee circles
but keep the knee bent, whew you feel this!
We're goin backwards, come on.
Gimme ten, and nine.
Eight.
Seven.
Six.
Five.
Four.
Three.
Two.
One, now take it forward.
Now we're goin forward with it; you really feel it
on the outer thigh, hip, ab-ductor, good.
Ten.
Nine.
Eight.
Seven.
Six.
Five.
Four.
Three.
Two.
One.
Whew; am I feelin it all right here.
Switch sides, starting with the Fire Hydrant.
So we're just lifting and lowering then we're adding on.
Gimme 12; 12.
11.
Ten.
Nine.
Eight.
Seven.
Six.
Five.
Four.
Three.
Two.
One; hold here, let's go backwards.
Circle it backwards but keep that hip high off the ground.
Gimme ten.
Nine.
Eight.
Seven.
Six.
Five.
Four.
Three.
Two.
And one, now let's go forward with it.
Forward, keep the hip high, you will feel this everywhere.
Ten.
Nine.
Eight.
Seven.
Six.
Five.
Four.
Three.
Two.
One.
Whew, I'm feelin it, I'm sweating, look at me.
Okay, one last move to finish this off, are we ready?
Yes we are; come back to this side.
Come out to the side, we're gonna do circles,
so keep the leg straight now, circle it.
Good, gimme ten.
Nine.
Eight.
Seven.
Six.
Five.
Four.
Three.
Two, one; gotta go backwards, right?
Ten.
Nine.
Eight.
Seven.
Six, point the toe.
Five.
Four.
Three.
Two.
One.
Whew, if that doesn't give you a nice high, tight, round
booty I don't know what does.
Alright, other side, last one, last exercise,
make it count; last set by set.
Come out to the side, point the toe, circles forward.
Keep the hips high.
Ten.
Nine.
Eight.
Seven.
Six.
Five.
Four.
Three.
Two, one; stop, circle it backwards.
Ten.
Nine.
Eight.
Seven.
Six.
Five.
Four.
Three.
Two.
One.
Whew!
Thanks for joining me, firmer higher booty,
thinner thighs, I'm Josephine, have a good one.
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