Womens Health and Fitness


Speaker 1: When you’re in line I want you
to keep the bodies nice and straight like this. Stand in a straight line, lift your
knees up, just lunge down to the door there. Go, first line. Keep your back straight and
make sure you’re breathing. Next line get up there let’s go. Next group go. Come on
[Rogan] join in the fun here. All right very good now we’re going to lunge
backwards now. Now backwards require more of what you think? Balance. Let’s go backwards,
try to keep your foot in a straight line. You should not be walking like this a lot.
Lunge backwards, stay in a straight line, keep your eyes focused straight ahead. All
right go ahead, go. Stay in a straight line. Lunge backwards. Now when you’re lunging just
take your leg just a little bit further back like this, see that? Don’t start yet, give
them a little bit of room here ladies. Now a little low.
They don’t [Inaudible 00:01:07] move further back. I know. Good. Next group get in there
let’s go. Line it up. The leg you lunge with, you twist that way.
Right leg forward, twist to the right. Left leg forward, twist to the left, go. Keep your
eyes straight ahead. Keep your balance. Go next group.
You want to create balance, go back like this see? Lunge back, twist, eyes are always focused
straight ahead. Lunge back-twist, lunge back-twist like that keep your balance. All right let’s
go. Let’s do it. Breathe as you do it. You’re going the wrong way there, twist towards your
leg in front of you. Lunge back, straight your leg further back again. Good.
Balance and coordination ladies. Go, let’s go. Right to left, left to right, there you
go. That’s it. There you go. Go next group, let’s go.
Stretch those handies, stretch those handies. We’re going to speed up the heart rate here
now. Go, everybody go. Up-down. Go, next group. [Inaudible 00:03:01] Go next group. [Inaudible
00:03:04], go next group. Push, here we go. All you out there. Go next group.
Hurry up, down and back like that, all right? First your group, face that way. Go, take
your feet up now. Go, next group. Turn those hips, that’s it yeah. All right, so we’re
going to do the same drill with some bands on this time. Anybody their bands with them,
nobody? Keep your feet up now. Go, knees to your chest.
Go. Jog back we’re not done yet. Now I’m going
to show you an example of what we call the metabolic blast here. Let’s do you see this.
Everybody spread out and face this way, let’s do that. Everybody spread out and face this
way. I’m going to go through what we call a metabolic blast. Remember I talked about
when’s the best time of day to do this? Speaker 2: First thing in the morning.
Speaker 1: First thing in the morning. Like the old PE Class. Let’s do some jumping jacks.
Go! Get off that wall over there, don’t cheat now. [Inaudible 00:04:45] Pump those arms,
watch out for your [Inaudible 00:04:49]. Pump those arms, lift those knees. Let’s go, lift
them up. That’s good for now [Sharif], shift them. We’re going nonstop here for about two
minutes. Squat thrust, go. Everybody up. Now just imagine this, get up
in the morning, do 30 seconds of each one of those, maybe 40 seconds. For only 30 seconds
if you’re not in a very good condition. Then move up to 45 seconds. Move up to 55 seconds.
Move it to maybe a minute and 15 seconds. Work your way to about 5, 10 minutes doing
that every single morning ladies and you will shoot that metabolism way up there. You can
even use weights. For example you can do squat thrust with a medicine ball or a dumbbell
in each hand. Now don’t do it if you’re not in a very good condition.
I’ve got 25 pound implement in my hand right now. How is it going to affect my heart rate?
It will shoot it up. How is it going to affect my metabolism? Well it’ll shoot it up. Working
smart and hard. Don’t go to the gym and do cardio first and
then do something like this because you won’t do it. You just want to do it. Do this kind
of drill first then go for your jog, then go for you bike ride, then go for your swim.
Do this first after you make those core stabilizers, get those muscles fired up. That’s how your
bodies are designed. I should have said this earlier. Human beings, I believe this, we
are brain with a body not a body with a brain. The brain is the master control, your brain
wants to protect you. Your brain will do you right if you do it right but you got to be
smart. Now let’s do a couple of things, we’re going
to do some core stabilizers. Now you’ve probably seen this before, it’s called the quadrats.
You’re down a mat like this on the floor. Now another good core stable…this is in
my core stabilizer video. One leg comes up like this, one arm goes up like this and you
keep your balance and you look at the ground the whole time you’re doing.
Make sure you have some clearance there. All right now get your back nice and flat. Don’t
have a round back. Lift up your left arm and your right leg, extend your leg up far as
you can and keep your thumb up to the ceiling. Sticking your thumb up activates those deep,
middle trap muscles more. Put your head down to the ground]. I want a neutral spine on
this. Look at the ground as you do this exercise. Now change sides, put your right arm up and
your left leg up. Look at the ground.

2 Replies to “Womens Health and Fitness”

  1. Being in a group for the sake of fitness is probably a good fellowship and helpful way of being accountable for each other. One wouldn't think there would be a lot of competition, but more of self improvement.

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