Cindy Crawford: Shape Your Body Workout DVD (1992)

[Music] [Applause] [Music] [Applause] [Music] everyone thinks that models have perfect bodies and everyone thinks that I have a perfect body because I shoot swimsuits and linger and that's definitely not true we always say oh I hate this about myself and I I don't like that and we never focus on the the things about ourselves that we do like we're so hard on ourselves it's really satisfying for me to learn like which exercises work which mus and to really you know watch it as you do it and when you do the push back you know that you're working the triceps where I was sore was where I wanted to be sore you know everyone all girls always worry about their rear ends and their legs and their stomach I feel like not a weak little female I feel like I'm Macho I want you to feel uh empowered and energized and great and a little like you really worked your butt off first time you do something just for you and it does take discipline cuz it's not easy so I met red de um in New York came very highly recommended I worked out with him the first time and and I had never enjoyed working out before and it was hard don't get me wrong I couldn't move the next day red de is known as the killer whale some people are really afraid to go to him the first time because he has this really tough reputation but he also has this really nice way about him that is encouraging but he really pushes you at the same time something that we're going to ask you to do which I think is really really important so please do it is to watch the tape all the way through the first time before you try to do it so that when you do try to do it you're not franly looking at the TV and looking at your body trying to keep up on this tape we have three different workouts workout one and workout two are designed to be done on alternating days they kind of work together in workout one we start with a warm-up as we always do then we do stretching and toning for legs then we do buttock chest back and abdominals and a stretch of the end in workout two we start with our warmup of course then we're going to do some more leg work but is time for power and strength Bend shoulders arms abdominals again and we're going to end with a stretch workout three is a little added extra it's just about 10 minutes long for when you don't have a lot of time it's like an overall mini workout all you need to do these workouts is a set of Weights a sturdy chair a sofa cushion or a couple of pillows from your bed a towel and a bottle of water because you have to keep drinking water this is not a traditional aerobic workout it's aerobic in the sense that your heart rate gets up but it's based on sets and repetitions using free weights so when you're just a beginner you don't have to do all the Reps like I do just do as many as you can and don't feel bad about it because eventually you'll build up to the maximum number remember it's very important to rest between sets [Music] [Music] here we go Feit shoulder weight apart arms up breath in stretch down breath out arms up breath in down breath out arms up breed in down breed out hands on the waist head up and down warm up the [Music] neck now head side to [Music] side head side to side looking over the shoulder [Music] head rolls for six just be careful not to push too [Music] hard and the other [Music] way I L and let [Music] shoulder rolls [Music] backwards now [Music] forward arm scissors now we warm up the shoulders [Music] front cross is open and [Music] close arm [Music] circles other [Music] way side Bend SS really good for tightening your [Music] waist get ready to bend deeper stretch the arm over the [Music] head now small twists why [Music] TST full extensions [Music] arms up and Arch stretch B down touch your [Music] toes reach up and [Music] down same Bend side to side now one side and up this is a good for your waist again [Music] now we go for big [Music] circles other [Music] way really keep breathing s great keep your legs straight and your hips kind of push them out other [Music] way okay l b moreart in so just mini lunges to get our legs warmed up 1 2 1 3 1 4 1 5 one and six let's go for a deep one to the C right going to toe up beautiful stretch help yourself up with your hands and the other side the toe nice okay all right let's go forward to the center and down don't put this knee over the foot bring this like Backes two 3 4 5 6 now let's go little bit up and down two feel three 4 5 and six and change got the leg hands down yes the angle is very good 3 4 5 6 and up St one two three hands are just to help you with your stability and six can you come up shake it out and now we're going to work so now you need your chair okay I'm going to grab some water so I have it nearby so I will need it have a SE anyway it's good to drink water okay we start with the swings yourself a little room and make sure there's no furniture around because you're going to be kicking start with your right foot to your chest and set a 20 two three as you warm up little bit higher five a manid after 70 years that what it goes there for is to unlock the door well those around cre and SLE [Music] and switch legs and touch your again [Music] will never going to survive unless we get a little crazy is it no one going Tov come closer to the chair bring your left foot forward make a little te with your back right foot and we're just going to push out a little it's really isolated motion right there 20 CH for [Music] balance they were friends at school switch leg and [Music] oneac will as [Music] we now we're going to swing from side to side come up on your left toe a little bit make sure you have room so you don't KCK any furniture BR across and then out no we're never going to survive unless we are a little no no never survive unless you get a [Music] little that's up on your right toe swing across your body and up and two and three aiming is very important as you get to warm up and five and six and seven [Music] yes going on after [Music] years and I'll SC up 20 shake your legs a little bit we go for a side hold I'm going to face you so you understand what I'm doing this one we're going to do SW same swings but swing the outside leg forward and back doesn't matter which leg to do first as long as you do both legs don't let that conf [Music] you stay [Music] you for not czy I crazy and I crazy [Music] C and turn around we're never going to survive we are a little but we're never going to survive [Music] a and 20 and stop shake your legs a little okay same thing doesn't matter which leg first I'm going to face you bring the leg up LIF the leg up and and down and side up and very brisk movement one and one and three and one and four and one and and [Music] and and 10 and turn that out if he counts too fast don't let it rush you because let you be one two [Music] 1 that last one and this next one are good for this right in here come up and then gra side just use your hand to help guide it but you should try to really get that open and possibility four 5 6 7 8 9 10 the other way bring it out first and then swing it in 2 3 4 5 6 7 8 9 and 10 okay turn around the other leg and one and two and [Music] three 10 now ad do 10 go one yes two [Music] try to keep your knee up on those it's hard but get more benefit of you Tendencies You Want To gr okay now we do hurles again I'm going to do the leg toward you so you can see what I'm doing first one go back straight back bring the knee in and two three four the knee stays up five 6 7 8 eight 9 10 now backwards bring the knee to the chest and to the side and the knee and push it yes and two perfect three never drop your knee four knee up five yes six 7 8 9 and 10 and stop change legs and one 2 3 3 4 5 6 7 8 the other way and one knee up two and three and four very important and five and six and seven and eight and N9 and 10 okay shake your legs a little bit we are going to go for a little bit repetition and drink some water okay now we are going to do into a back lunge I'm going to move the chair so you can see what I'm doing swing the leg closest to hold on to the chair the leg closest to the chair put forward bend so it's 90° lunge down and then kick up two for 10 gone [Music] hey do the same thing to the other leg leg close to the chair Bend lunge back with the leg away from the chair and then [Music] kick of the Box hey top top of the box two time to T hang of the king the bride W black we were ready to [Music] swing take a break you have to listen to me less and less I lose [Music] my of theps top top of the pops set right chair B set you're left in a hurry with a guy from a man on the one way R to the promis land top of the pops top top top of the pops heyy top top top of the pops walk [Music] and then and another par Shake legs one more set we're done with legs stretch out your quad [Music] take time it's good to get your heart rate up a little this isn't a typical aerobic workout you're moving the whole time you have to take these breaths so do don't feel guilty about them drink cool off so that you your sets can be really strong leg toward the chair yourself and [Music] begin of thep top to top of thep top to top of the pop [Music] walk last set on left leg forward and two aing and [Music] four up and stop very good swing very good swing take a bre take a break some water okay if you're not if you don't have a carpeting floor Now's the Time to get a couple towels to lay down to get a little mat lay that on the floor okay take a drink of water now we're going to work the buttocks nice pelvis strust should do make sure you hold the chair that grab the legs of the chair put your left foot on the edge of the chair this right foot can just rest here or go up whichever feels better and you squeeze up for 10 and really get that last bit of squeeze in otherwise you don't get the full benefit 5 6 7 8 9 10 one switch legs right leg down left foot 2 3 4 5 6 7 8 9 10 and that's the B the reason it's important to hold here is so the chair doesn't kick over when you pushing up 1 2 3 4 5 6 7 8 9 10it 1 2 3 4 5 6 7 8 8 9 10 last set 10 on each leg this is the best 2 three exercise I found to isolate 6 7 you'll be sure 10 and change for the last time and 1 2 4 5 [Music] 6 10 up stretch him in a little bit out Rel your lower back okay I'm going to move the chair out of the waych up a little bit turn on your Sid bend the the bottom knee sort of lean forward a little bit and flex your foot and pick that up and again here you don't have to go too high in the beginning and push it nice isolate the movement Seven 8 9 10 11 they never over count they always under 13 14 15 16 17 18 19 and 20 over and do the same thing on the other side remember to bend the leg on the floor and you lean forward and then 2 3 4 5 [Music] 17 18 19 and 20 and on KN hands last exercise for the B right leg bend the knee toe P push little thrust there is good 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 and stop change legs 20 other leg go one two three I know you may be tired don't sink in the shoulders at all and make sure you still pushing up as high as you can keep your shoulders nice and Tall 14 15 16 17 18 19 and 20 and stop stretch back and stretch down come down as far as you can you rest sit up drinking water if you like it now we going upper body start with the just girl girl push-ups or you can do boys if you if you can I can't so I'm going to do girls and your hand should be a little wider than shoulder length apart try to keep your body straight look a little in front of you and we're going to do three sets of 10 see back straight neck is line with the vertebral column which is very important the movement happens here not in the head beautiful exercise stretch a little come up [Music] n 10 stretch again stretch those arms out the last's always a killer okay get [Music] [Applause] [Music] ready eight 9 10 and stretch your shoulders breath stretch all the way back grab hands behind your back now you need the pillows that we said that you needed and you need your weights if you don't have a a firm uh sofa pillow like this use two bed pillows keep your bottom on the floor and put the edge of the pillow right in the small of your back lie down take your weights put them together Palms facing each other over your head and you're going to open up like a butterfly to the sides your arm should be slightly bent and then squeeze up for 10 3 4 5 6 7 8 9 the 10th one turn your hands so you see the back of your hands and bring the weights down to your chest and push them up and twist them and squeeze up and twist 3 7 8 9 10 on the 10th one put your two Palms together I like to lace my fingers together and drop it back behind your head to the floor and up one [Music] 10 don't forget to breathe make sure you stop in the middle here 5 6 7 10 mom your weights down get your arms over over up just try to loosen those shoulders up and your chest so we can do two more sets just like we did take a breath and get your weights and we'll start with butterflies [Music] again let squeeze [Music] up really squeeze the way up squeeze your chest that's what it's for 10 lower them and up and together that little twist just gives you a little extra [Music] definition on the 10th one bring your palms together over your head and pretend [Music] [Applause] [Music] okay drop your weights and rest again for a few seconds stretch it hug some those muscles up pick up your weights we're going to do one last set [Music] head to the bar up and twist [Music] 10 hands together and drop it over your head pull [Music] up okay drop your weights for the last time Twist Again little hug and we're going to stand up 2 3 it's like starting a long more 5 6 7 8 change hands [Music] 1 2 3 4 5 6 7 8 9 10 like AP a little bit and then up hands under your chin then after 10 sit down bend over put your chest on your knees and lift up this is great for your back you you kiss me [Music] me after 10 you can rest a little bit stretch it out May back and back stretch and we're going to do two more sets same cycle [Music] me me R me to the star I free you're [Music] free change hands and do 10 [Music] more it's all too much [Music] a both weights leg shoulder width apart and hands under your chin [Applause] again [Music] kiss you kiss [Music] me you kiss over chest on your knees and up [Music] streng you you TR what you you TR here we go last set free you're free I'm free I want you to touch me to come on touch me it's [Music] [Applause] [Music] [Music] rest for the last time now everyone's favorite abdominal switch that out though okay down on the floor we're going to start our abdominal work so knees bent feet flat hands behind the head and we're going to Crunch we're going to be doing sets of 10 crunch up for 10 one 2 3 4 5 6 7 8 9 10 now lay down hands behind the head and you're going to do full sit up so up one and roll down two sit up roll down 3 4 5 6 7 8 9 [Music] 10 okay take your hands put them under your rear end to support your lower back leg straight and up knees up to the nose or as far as you can come and down 3 4 5 6 7 8 9 and 10 and good enough slide down now this one you go on your side this one's kind of hard so if you've never done this before um we're going to start out with a little easier way put the lower arm straight out the other hand over your head and to start out you can just pick up like here go that excellent than that's true now if the next step would be lifting one leg and down and then hopefully you can get to where and this is the exercise we are looking for and three and four and five and 6 7 8 9 10 and we change sides just going to roll over same thing arm is on the floor straight out in front of you other arm over your head behind your neck 1 2 3 4 4 5 6 7 8 9 10 those are really hard but they're really good with this little fatty area here okay we're going to do two more of that Series so we'll start with crunches hands behind the head knees bent crunch up for 10 woo hey [Music] four situps for [Music] 10 we want to be free to do what we want to do [Music] okay rollups [Music] right side 10 Jack [Music] knives left side 10 Jack knives we want to be free to do what we want to do [Music] yeah release the stomach muscles P your knees in and we've got one more set bend your knees feet flat hands over the head and frunch up for [Music] 10 we want to be free to do what we want to do [Music] you [Music] 10 [Music] rollups keep your lower stomach tight [Music] [Music] and the last set of jacks I don't know why I save this one for last okay hands over the head [Music] and change sides [Music] smile a sigh of relief cuz we're done with the hard stuff legs straight pull the right knee into your chest give yourself a good stretch and then straighten the leg hands behind the knee or higher and Pull It in toward you just hamstring now take your left hand on your right knee and pull it over to the left side of your body your right hand should go straight out to the side and look at your right hand then take the right hand to the right knee and open it up lay it down and get a nice stretch in your pelvis here keep your hips flat and straighten it out and we're going to do your left leg pull it in while your right foot straight out and flat both hands behind the knee pull the leg in this is for hand string gentle pool very gentle pool little by little we can reach even higher when you get flexible like she can but don't try yet then take your right hand to your left knee and pull it over your body look at your opposite hand then open it up and bring that left knee down to the left side bring both feet together and just do a few [Music] rocks on the third one sit up I'm going to turn so you can see what I'm doing here put your feet together make your legs like a diamond hands on your feet chest to the floor lean in bring it up open your legs up stretch up to the top and then over to the side take your left hand grab your right ankle if you can don't worry so much about bringing your head to your to your leg it's your chest and right hand to right ankle and come over and stretch stretch your side [Music] back to Center and come down in front walk your hands up this is a good stretch right in here don't worry about dropping your head it doesn't really make a difference it's your chest to the floor bring legs together cross your right leg over your left bring your left elbow against your right knee press gently twist to the right and your other hand goes back and look behind you it's a really good stretch for your hip straighten your leg bend your left leg and bring it over your [Music] right right arm in front bring it over over and around twist left hand back and look over your shoulder to the back and I'm going to shake out my legs bring my feet in give myself a little hug sit up [Music] straight and be happy that I'm done [Music] I'm [Music] J okay let's start the warm up legs apart arms up breath in down breathe out arms up breath in down breathe out arms up breathe in down breathe out hands on waist bend your knees a little bit warm up your neck moving it up and [Music] down now go side to side ear to the shoulder nice and [Music] smooth now go side to side looking over the shoulder [Music] head [Music] rotations smooth and [Music] wide a reverse [Music] now shoulder [Music] rolls other [Music] way arm scissors [Music] front crosses come up on your toes a little [Music] bit front [Music] circles now backwards [Music] side [Music] bends stretch a bit longer raise the arm over the [Music] head small twists elbows together wider with elbows up parallel to the [Music] Ground full extension reach [Music] back stretch up bend over touch your [Music] to same thing this time Bend to one side up and [Music] down trunk circles [Music] [Music] okay bring legs little bit closer in Hip circles other way [Music] now legs apart and let's go for mini lunges side to side smooth [Music] movement go down into a side lunge stretching your inner thigh change into a front lunge stretching your hand strings pass it gently up [Music] stretch change to the other [Music] leg stretch all the way up and down okay shake your legs shake your arms get your chair and get ready for the leg work lunge to the side keep your knee so it doesn't go over your foot lunge down and come up and twist push from the hip and push from the hip growing that's perfect and three and four five now other foot to keep yourself room you're going to Lunge over down and then up and twist one say p shoulder way two St up three there four and 10 and we go for Grand squats come to your chair spread your legs out like a PA like a ballerina you going to squat down and you squeeze up your inner thigh and squeeze your butt to Bo St Straight Ahead five [Music] and Alternate lunges hold on to the chair bring up one of your heels forward and then your toe and lunge down kick back and switch legs for 10 [Music] now we're going to do little squats almost like you're about to sit down stand up squeeze it that last [Music] b seven trying to make it do more and 10 might want to get your water I don't want mine anyway STI a little stret your leg out a little bit put your heel up to your back as much as you can leg okay okay we're going to do that series two more times so if you can only do six only do six and instead of 10 if you can only do eight do eight side lunges with the push push your [Music] hip the other leg Lune and push rest your [Music] [Music] Grand squats back to your chair hold on just for balance legs apart rear end tucked under [Music] forward lunges lunges switching leg hold onine of the chair just for support try to hit your heel first yeah very important to like a wheel [Music] and now let's do the regular [Music] [Music] squat Shake legs again a bit shake back some water some water and stet your quads again it's important to keep drinking the water and get your breath okay these are hard but they're supposed to get your heart R up too we're we do our last set now okay let's go [Music] doesn't matter which leg you start with just do 10 on each [Music] leg and the other the leg and one very important is transfer the weight on the other leg that is mean you finish your push that's [Music] [Music] good and then and let's go for the last set of grand play squat doesn't matter which leg you do first as long as you do both legs you get messed up just one complet it two three let me keep your rear end tucked under five the morning makes me c the as it shines outside front lines [Music] again like a fool in search for the TRU science think what's theuse I know that if I try I get good regular squats together take sitting down and one [Music] [Music] two and that's enough finish now we're going to do a few of the swings that we did yester yesterday just a few at the end to remember the lengthening so lean against your chair KNE to chest and out just for 10 2 3 4 5 and switch this 1 2 [Music] step the left left foot do a little T and A little short kickb just squeeze that rear end three four 5 6 7 8 9 10 and switch right leg forward left and foot behind it like a little T and 1 2 3 4 5 6 7 8 9 and 10 now we're going do the side raises so come up on your left toe and cross over and up for [Music] 10 up on your right toe and [Music] and let's go both side hold we're going to do hold on and kick and one two 3 4 5 6 7 8 9 10 and opposite leg protect 1 2 3 4 5 6 7 8 9 and 10 and stop that's it for legs today so cool off you don't need your chair but you need your weight so you can move that out of the way clear the space get your weights shoulds keep your water your towel handy because today's a hard day pick up both your weights we're going to start with bicep we're going to do hammer curls the weight should be at your side like that you bring them up and twist for 10 and two and three and four 5 6 7 8 n 10 twist your weight to round so it's like a bar and you lift them over your [Music] head 10 now bring your weights down Palms together like that we're going to raise them up to the sides just to shoulder height and two and three 4 5 now Lean Forward I'm going to turn so you can see what I'm doing lean for we're try to get your back almost flat raise your elbows up and kick back for 10 this is good for your tricep three we St stres 5 6 7 8 ni and 10 and up now bring the weights against you like that and we're going to do reverse curls you're looking at the topping pants 3 4 5 6 7 9 10 wait your palm should be facing your ears and 1 2 3 4 5 6 6 7 8 9 10 and now weights down you get your legs and you raise them up in front of you what just to your eye level three to turn so you can see this five very good six b s 8 9 and 10 and we go for tricep last one this is for your tricep keep your weights up and you go again I'm going to turn two set your weights down a little bit have some water and we'll stretch our arms out you drop your hands down back down stretch it up over your head drop them down behind your neck bring them down behind your back I'm going to bend over again just give yourself a little hug either side loosen those shoulders up we're going to do that same routine two more times so if you can't do 10 every time do eight or six whatever you can do hammer curls first up and twist bicep [Music] bar bell press for [Music] 10 10 side raes [Music] bend over triceps kickbox for [Music] 10 stand up 10 first course [Music] 10 barbell [Music] presses okay 10 front races elbow slightly bent [Music] weights behind your neck triceps [Music] extensions wa down stretch okay T said [Music] [Music] this really works the top of your [Music] shoulder down and bring your palms together and want to go up to the side now lead forward we're going to give our biceps and shoulders a little break elbows up and kick back bring it up on the 10th one weight facing parallel and lift up in a world full of people in a sky full of people and I'm and bring them up bring them together drop them back keeping your elbow stable for 10 this is the last one in this series and then [Music] we'll and step and that's it for arms so we don't need your weights anymore you need you need to be on the floor we're going to do abdominal work now so if you don't have carpeting get something a pad a towel something will'll give you some cushion take a drink of water now and we'll do the Gut Busters okay I like this one because it it sort of relaxes me take your legs and it's almost like you're sitting Indian style but then you lay down drop both your knees to cross your legs this just feels good it releases your hips and we're going to do some crunches today we're doing sets of 20 but only two [Applause] sets 2 3 4 5 6 7 8 concentrate 9 10 11 12 13 14 15 16 17 18 19 20 cross one leg over the other bring your knees up cross either leg over it doesn't matter put the opposite elbow behind your head and the other hand on your stomach and twist up one 2 3 4 5 6 7 8 9 10 twist and crunch 12 13 14 15 16 17 18 19 and the other elbow up and you bring the same elbow to the knee so it's right elow to right knee and just crunch up two 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 and switch leg keep brething through all of this on the way up we opposite elbow from your knee hand on the stomach and twist up 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 and switch elbows it 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 17 18 19 and 20 feet together drop them to one side you get a little twist there and keep your chest flat to the ceiling still while your legs are wet and we're going to try to do some little crunches right for there so crunch up for 20 1 2 3 4 5 6 7 8 9 10 11 12 12 13 14 15 16 17 18 19 20 s change over to the other side just drop them down and and one 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 and 20 and now try to the knee Crouch one leg is bent one leg is straight bring the knee up and the opposite elbow to the knee for 20 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 and switch switch straighten that other leg and two 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 and 20 and we double okay now this like a little clamp bring your knees up and your Els up two 3 4 5 6 7 8 9 10 11 12 up off the 13 14 15 16 17 18 19 and 20 relax and stay we're going to do while we're resting in between we're going to do some squeezes for the BS so Z for 50 1 2 3 4 5 6 7 8 9 10 11 12 30 40 50 60 17 18 19 20 21 22 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 and it down a little bit strap my knees into my chest and stretch it out we're going to do one more set of that and then we're done with the stomach today so drop them down cross over do that just open up in here hands behind the head and crunch up for 20 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 and now one knee bend on top of the other opposite elbow behind your head and one two 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 now right elbow right knee right elbow and punch it up to the right knee two 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 and 20 switch legs opposite elbow behind your head other hand on your stomach and cross one two 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 change elbows 2 8 9 10 11 12 13 14 15 60 70 80 90 and 20 together KN together and the side side keep your chest to the ceiling and crunch 1 2 3 4 5 11 14 15 18 and roll it over and do the other side good and 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 and 20 to Center stretch your right leg out B your left leg and twist and [Music] 5 6 7 8 9 10 11 and 20 and switch legs and switch [Music] elbow 5 [Music] 9 10 11 [Music] 12 our last abdominal is little CLS in so hands behind the head knees in and 3 5 6 7 8 9 10 11 12 13 14 15 16 17 18 90 and 20 and stops butt squeezes less at 50 2 3 4 5 6 7 8 9 10 11 12 13 14 15 1 18 2 3 4 7 89 30 1 3 45 36 37 38 39 40 41 42 43 44 45 46 47 48 49 and 50 I'm out over it and let go now we're going to rest a little and start stretches okay straighten your legs pull the right knee into your chest we're going to stretch touch and cool down now then straighten the leg hands behind the knee Pull It [Music] Forward each time you do this you should you know try to pull the leg a little bit more forward don't hurt yourself though then bend the knee again and take your left hand on your right knee cross it over and look back at the hand it's not on the should get a nice stretch all along your spine and come back to center and open that knee to the the same side try to bring it keep your hips flat and bring it open it up and straight again and we're going to do now the left leg so bring your left knee into your [Music] chest breathing stretch straighten the leg hands behind the knee or higher and pull it into your chest nice hamstring right here and bend the knee take your right hand pull the knee over to the right side and look at your left hand which is laid out into your left side stretch your back [Music] out back to Center and then pull that left knee down to the left side try to keep the hips flat if you can only get it here or here but the goal is almost a 90° angle there and flat back together and we're going to just do some little rolls here [Music] good come forward I'm going to face I'm going to just turn around so you can see what I'm doing put the bottom of your feet together and make a diamond hands on your feet bring your chest to the floor stretch it down doesn't matter about dropping your head down just your chest and then come up and open your feet up get a little stretch there and stretch up take your right hand back and bring your left hand to your right foot and stretch down again bring your chest down not your head down then right hand to right foot and come over the top and get a nice side stretch and back up to the top left hand behind you and your right hand your left ankle and chest into the floor and left hand left ankle and bring your right hand over the top and do a nice stretch for your side and then back to the center and in front of you walk out with your hands bring your chest [Music] down now bring your legs together we're going to bend our right foot bring it over the left leg left elbow on the right side of the right knee and your right hand behind you and look over your shoulder and twist twisting your hip out here right leg straight bend your left leg and bring it over the right leg now your right elbow on the left side of your left knee push that turn and face behind you with your left hand supporting you [Music] behind and shake it out a little bit going to them in straighten my back and give myself a little [Music] hug and that's it [Music] [Music] this is the little added attraction the 10-minute workout you can do anywhere anytime you don't need any equipment I'm not even wearing shoes you can if you want but really it's to do when you don't have 40 minutes to work out but you still want to do something so we'll start warming up just take three deep breaths up down down put your hands on your waist and we do three neck rolls each [Music] side bring your arms Circle for three forward St back and we're going to do a whole trunk Circle whole body going for three I'm breaking W I see you my friend and touch your face again bring your feet a little bit together and circle your hips and the other way bring this legs apart and we're do little mini lunges three each side come down on the opposite leg stretch out here youres up and then to the other side up stretch come up feet together and cross one leg over and just bend down that will stretch out the back of your leg and then up and switch and same thing okay now we're going to do a quick little workout for our legs we're going to do paa squats feet out and do 10 squats down push up with your rear [Music] end now we're going to do some 10 alternating lunges out down up but we're never going to survive [Music] a back up and we're going to do 10 more squats this time feet apart but feet forward for 10 just come to make uh almost like you're sitting down we're going to do the lunges [Music] again B last set of squats together facing forward and just squeeze on the way [Music] up we get a little [Music] crazy shake them out a little bit now I'm going to go on the floor and I'm going to do some chest work and I'm do some abdominal work if you're on a hard floor maybe get a tow make sure you have something sof I'm just going to put a mat down I'm going to start with push-ups I'm going to put my hair back so you can see what I'm doing here first time down hands are cart shoulder a little wider than shoulder cart keep your back flat and [Music] T next set we're going to turn our hands in this one works your chest and shoulders a little differently it will be more for your tricep turn your hands in back foot for [Music] 10 and the last that you bring your hands a little closer together not slowly together but about shoulder width apart for [Music] 10l stretch it backet it up down and behind you back up R over on your back and we'll do [Music] abdominals knees bent feet flat and we'll crunch up for 20 but we're never going to survive L we get a little crazy no one never going to survive onless we are a little 20 next set full sit ups hands over your head sit up and roll down to shoot the other one and yet together they were friends at school [Music] when we first took the field there be better be better be better be better Miracles will happen as we [Music] speak but we're never going to survive unless we get a little crazy but we're never going to survive we are a little 20 now cross one leg over so take your right your right foot put it on your left knee hands behind your head bring the opposite elbow left elbow to your right knee [Music] [Music] like Swit [Music] elow and A Sky Full of people on this side to fly there put your end up Put Your Hands underneath it to support your lower back legs out [Music] [Applause] and work your lower [Music] stomach and not crazy czy oh but we're never going to survive we get a little I never going to survive unless we are a little but we're never going to survive that finishes stomach we're going to do the last thing just 50 butt squeezes feet flat and squeeze up for 15 we are [Music] little no no never I'm together a little [Music] okay how do you pull your legs your knees up to your chest release your hips and we're going to swing up three the Rocks now when you come up bring your feet together make a triangle with your legs hands and feet together and bring your chest on to the floor I'm just going to bring my feet in give myself a hug and that's it no guilt today [Music] [Music] [Music] [Music] you there [Music] h [Music] [Music] m [Music] he [Music] [Applause] [Music]