Yoga, Pilates & Cardio Chair Workout Video: 60 min – Work out in your own home

Yoga, Pilates & Cardio Chair Workout Video: 60 min – Work out in your own home


[SILENCE] Hi, and welcome to Cardio Fit My name is Jennifer Menzer and this is my partner and student for the day, Emily. EMILY: Hi As you can see we have our chairs here as well as our mats and water we’re going to be introducing a chair
workout for you today so take a few moments to get a chair
from the house Um, you can use a folding chair you can use one of your dining room chairs you can use a children’s chair if you prefer even an Ottoman but something
ideally with a high back would be preferable for balance work Um, and then we’ll meet you right back and
Emily and I are going to take it to the mats So, we’re gonna start out with a
combination warm up and flow for our yoga Um, so we’re gonna start facing a chair, and what’s called tadasana. Tadasana is mountain pose So we’ll start out with our hands down by our sides, and then feel free to close your eyes or let them become heavy and lited, so that you’re really not focusing on the feedback of what you see, but you’re going internally into the
body and focusing on your breath, and how it feels as it flows through all the major muscles and the blood Take a deep breath in- [INHALE] And exhale
dropped shoulders down the back [EXHALE] End then on this next exhale let’s float the arms up to the ceiling Inhale the arms up [INHALE] And exhale- Let them fall right back down to your sides One more time, deep breath up and in [INHALE] And exhale down [EXHALE] This time we’re going to inhale the arms up [INHALE] and then as we bring your arms down Em, we’re gonna bring them to the corners of the chair let your head fall and be heavy. So, you’re gonna round your spine like a rainbow So everything’s soft just like ice cream melting in the Sun Feel how great that feels on your back Make any adjustments to the feet, you’ll notice I’m moving back a little because I have the flexibility to come down a little lower Stay here for a nice deep breath in [INHALE] And then breathe the exhale into your hamstrings, into the back of the legs [EXHALE] Let’s inhale to a flat back You can place your hands or forearms- Or both, onto the chair flat back so that if you had a cocktail or a cup of tea, it would rest right on to your back and it’s nice and flat Take a deep breath in here, and then on the exhale either stay here, as you will with Emily or notice that I’m going to take little bit more and then reach the hands down to the floor One more inhale breath, take a moment to soften the knees so they’re not completely locked out and hyper-extended Let your neck go heavy, maybe shake it- Yes Like you’re you saying- Yes. Maybe shake it- No. Side to side exactly Emily, perfect. From here, we’re gonna float all the way up to standing Take it up, one vertebrae at a time Slow and easy we’re just starting to warm up and maybe break our first sweat So the first exercise that we’re going to take, or the first asana or pose- Is chair So, Emily’s gonna take this a little bit wider, about hip distance apart and then I’m going to bring the feet together Both are correct, it’s just two different options Inhale the arms up, and as you exhale sit back into your imaginary chair, press your hands to the side. And if you’re working with an Ottoman or a chair that doesn’t have a high back press into the sides of the seat Notice that the lats engage the sides of your back as well as your arms here. Take a peek
down at the knees make sure that they’re behind the toes
and then let your gaze be heavy We’re gonna breathe here, in and out for three [EXHALE] Two [INHALE] Legs shaking yet Em? [EXHALE]
EMILY: Yes And one, good EMILY: I’m sweating too Inhale to stand Let the hands come down by your sides, we’re gonna do that one more time Inhale the arms up and then exhale, chair pose [EXHALE] Shoulders down away from the ears, It’s easy to flip and kind of come up here A lot of tension in the neck and the upper traps. See
if you can you can drop them down Squeeze the knees, and if you can. You would like
a little bit more- -sensation. Sit down, lower Shaking is normal, it’s a normal response to stress Two more.. and one more and then slowly stand up [EXHALE] Yeah, that’s a good one Shake out the legs here, and then next that we’re going to come into is Pyramid Pose which is a great stretch for the back of the legs So we’re going to walk the right leg first just underneath the edge of the lip of the chair And then you’re gonna walk the back fooeet back. About three to four feet So we’re gonna give you guys a couple of options Emily you can either turn the left foot out to the left It’s gonna give your hips a little bit more room to move For those that are a little more flexible, we can turn the toes straight forward with the heel up or the heel down Inhale the arms up, we’re coming into the asuna now and on the exhale, bring the hands down to the lowest part of the chair that you can reach with a stretch with sensation but not discomfort You can either gaze to the back of your chair, -long neck. Or you can let the head rest We’re gonna stay here for three rets as
well and for two And for one [EXHALE]. Inhale the arms up And then place the hands on to the hips We’re gonna take pyramid pose one more time, and then I want you to think about shifting both hips in one line. So we take the right leg forward, left hip forward right hip back, so both of your hip bones are straight You’ll get a bigger stretch here, so you may not be able to drop the hands as low hinge from the hips keeping the hands there, and then slowly lower down like you’re tipping water out of a pitcher Stay here for the inhale breath and you’d like to you can let the hands and forums come down on to the chair Noticing the insensation- Or noticing the sensation In the back of the legs Shoulders down abs tight Getting the stretch Emily? EMILY: Yes
Good If you’re not, take a bigger step back [EXHALE] Good let’s gently release and switch legs Bring the left leg forward, right leg back Remember that you can either turn the toes out. Um, with the right feet forming like one or two o’clock You can also keep them straightforward
Heels up or heels down. We’ll take the arm up first, inhale here on the exhale hands at the hips, bring the arms down to the lowest possible part on your chair Know that each side is different, so this may or not be more flexible You’ll notice that my left hip shaking it’s a
little tighter on this side again neurological response to stress totally fine [INHALE][EXHALE] Take a nice deep breath in and exhale Good, let’s bring it up and place the hands on to the hips. So let’s take a couple of twists here, getting two hips in one line. And if you can’t bigger step out to the side, pick the heel up. Anything you need to adjust -but back leg is the focus. From here let’s hinge at the hips forward [EXHALE] And then you could again choose to keep the hand on the hips It’s a little harder on the balance, or you could place the hands down onto the chair [EXHALE] Let’s take one more inhale breath [INHALE][EXHALE] And then slowly release and come up Good, bring the seat together And then now we’re gonna come in to, warrior one So, let’s start again with the right leg forward, we’re going to bring the ankle underneath -the lip of the chair. And bring then knee directly over ankle So adjust, however you need to adjust. You’ll see that now I have got ankle directly under knee and then step the back foot
back, so that it’s in a similar angle to pyramid pose. Big difference is the knee is bent And then from here, hips forward Emily. And then sweep the arms up, pinkies come in and then if you’d like to, you can take a small back bend here Really nice, good. If you lose the balance, no big deal all normal, good And then again, that two hips in one line. Beautiful stay here for the inhale breath, and then as if I was pulling with a string, lift the heart up to the ceiling. Lovely, good I’m gonna challenge you, yes, exactly. She knew exactly where I was going with that one, good Hold here for three, and you could drop the back heel if you’d like. You’re in present pose but where you want is heel down two, and one Let’s release, opposite side, good. So, where you were on, you could actually keep the heel down and then just angle it out a little bit, that’s the only difference between Warrior One, and Cresent EMILY: I fall if I put my heel down Yeah, it’s really tough. So let’s take the left leg forward You wanna line up the angle in the knee, feel free to put your hands down like I am to get that balance And then heel and toe, out on that imaginary diagonal line Hips forward, sweep the arms up And then string from the heart pulls you up as you honor your practice and send
your heart and good tidings straight up to the ceiling The gaze is up at the ceiling or at your thumbs Feeling the stretch in your right hip flexor, feeling a little bit of strength in that quad or in the bum See if you can lean back a little bit more and then gently release Good, alright We’ve got one more here, we’re gonna come in to where you’re to different, but not by much We’re gonna take right foot our so that it is facing -um, the corner of your mat and are parallel with the back of your mat This time we’ll start with the left
foot same side we’re just on and then walk it forward. Walk the foot back on the opposite leg, you have to take a little bit more space here Heels are inline on an imaginary line and then again we’re gonna try to line the
knee up with our chair From here use your hands to open up the
hips to the side notice the knee wants to travel with us. Your goal is to keep the knee over the pinky toe, but still open up the hips From here, torso is long. And then we extend the arms out to the side Gaze is over, because we’re working left side, left fingertips Shoulders down away from the ears, and them I want you to really focus on strengthening that right leg that back leg, gorgeous. That looks really nice Zip up the abs, good. Notice that Emily got
a little bit more length when she did that Good, there we go. Settle in, beautiful. Holding here for three, relax through the neck Good, two, perfect. And one, gently release That was great, let’s do it on the opposite side Sometimes we don’t realize when we’re holding tension in the shoulders Step it back far enough, and guess what? If it’s not far enough or it’s too far, readjust Line the knee up, so you’re maybe getting what is my better or not better side The knee is lined up with the ankle, torso is long Open up the hips Your right knee over your right pinky toe, and then extend the arms long, shoulders down and then settle in to the pose we’re here for three [INHALE][EXHALE] And for two, length in through the neck. Draw the navel in get longer hold here for one- And gently release Good, nicely done. Let’s grab some water, and then we’re gonna move into cardio based portion of our workout. So, I know we’ve just built a sweat, I hope you did too. But, if not, guess what? It’s coming right now Emily: Great Okay We’re gonna start off with a jumping jack series here. So Emily, we’re gonna have the chair to our backs So we’ll actually be facing this side wall And then we’re coming into regular traditional jumping jacks for 30 seconds EMILY: Okay
We’re ready to go? EMILY: Ready Guys ready at home? Here we go Good, you can jump on the mat, you can take it wider and jump off your mat It’s completely up to you The navels drawn in, but not too tight so that you can’t breathe We’re holding here. We still have fifteen more seconds Jumping in and out, basic jumping jacks This is an option as well if you’d like to soften it a little bit We still have five more here, four, three Two, and one Let’s slow it down, we’re going to bring the heart rate down by doing some squat taps to the chair. Line the feet up hit distance apart, and then from here hands can either be on the hips- I prefer them in front completely up to you. Emily, let’s squat it back Little tap, right back up. Little tap, right back up Here’s three, this is what’s called active recovery So instead of standing there and having a heart rate really pummeled down quickly We wanna try to slow it down So we’re letting it come down slowly but with control Let’s do four more here Three Two and one, perfect Alright Em. I think, you know what? Let’s face the camera EMILY: Okay So the next one we’ll do is a wide jack, with a bicep curl So, if you need to move your chair out of the way if you’re in a small space Take a moment here move it out of the
way. I’m gonna give you one demo just so you know we’re gonna do a wide jack with a bicep curl. So we’re going to jump out wide, and curl the arms out to the side and then back in together. You wanna try? Perfect Alright, thirty seconds on the clock Get ready at home, here we go Remember to breathe Breathing is paramount And one of the greatest things we learn from yoga is that without the breath, there’s nothing else. Because if we can’t breathe our neurological response system is just gonna go haywire, we’re gonna get dizzy, fatigued, nauseous and our workout is gonna end a lot sooner than we’ve anticipated. So, you may think that working harder is better and not worrying about the breath But in the long run you’ll get a longer better workout and a
better cardio-respiratory system here We’ve got one more and take it down. Alright, let’s turn Let’s let our heart rate come down a little softer and then take our ten squat taps Here’s ten, and up Nine, how are we seeing so far? EMILY: Good, real good Seven Six Five Four more Notice that Emily and I are going at a different pace, that’s totally fine. So, If there are a couple of you that are doing this which we helped because fitness is more fun with friends You guys can all go at a different pace. Well probably at ten so we’ll stop here Alright Emily, our next one Basic jog in place with a tricep kickback So, through the kickbacks, I’m gonna give you guys just a little side. Elbows up, nice and high Fists, and then press back to a full extension So working the third pet of the tricep So these guys can stop wiggling when we’re wearing tank tops So, basic jog in place [SINGS NOTES] And then let’s start kicking back, here we go, thirty seconds. Kick backs You wanna get fancy, you can do single arm Make sure you;re smiling, and make sure you’re breathing Great If you want to pick up the pace, you can do that as well The great thing is, is that this is your work out You work to your abilities and your strength and you work with your goals in mind Let’s do ten more seconds here The abs are engaged, the shoulders are down. Five mroe seconds Four, three, two and one, let’s take our active recovery Come into the squats and know that if you need to rest, guess what? Your chair is right here You can do half the amount, squat down stay and then come back up Let’s do two, and up Three Four Five, good Six. Each time try to reach that tushy back further Three more Last two And one, excellent Alright, we’ve got heel taps So, we’re gonna do heel taps here. Heel tap -heel tap. Or heel tap, heel tap, heel tap, heel tap with the tricep- I’m sorry, with the lateral raise. We just did our triceps Out to the side, so it’ll look like this or here for modification. Ready to go? EMILY: Yes Thirty seconds on the clock. Let’s do it [EXHALE] [EXHALE] You do not have to breathe in that fashion, but it keeps me a little cooler so that I can keep talking and working Helps me to do a longer exercise [EXHALE] EMILY: I don’t know how you’re talking through all of this [LAUGHTER] That’s what happens when you’ve been doing this for a while and make it your job EMILY: I guess it could distract you Yeah, well what’s great is that I love my job. Five seconds- Four, three, two, and one. You know what’s coming Let’s do our squat taps Turn it around, and then let’s come to our seats Little tap, right back up. Little tap, right back up Three Four Five, five more here Six Seven Eight Nine and ten. Good, nice job Let’s grab some water So, wouldn’t be a cardio fit work out without push-ups We have a couple options for your push ups: Option 1, which is a little bit harder of the two is going to be placing the hand here, on the seat of the chair walking the feet out to the edge of your mat and then tucking the tailbone Little bit easier with the tushy up, little bit harder with the tush tucked And then we come down and up Option two is going to be using the back of the chair Little bit higher So, there’s a little bit less gravity that’s going to push us down and prevent us from coming back up without ease Lowering down, and pushing up So, take a moment, choose your poison, and then let’s get set up? If you’re wondering if this can be done
with knees on the floor Definitely, probably with cushion under the knees And then these can definitely also be done here As well, so, let’s get ready EMILY: Ready You set? EMILY: Yes Alright I’m gonna make her do them the other way next set [SQUEALS] Okay, here we go 30 seconds on the clock, everybody Get your hands lined up to safety If you’re worried about the chair sliding, push it again to the wall Alright Here we go Try to get the chest all the way down to the chair And if you’re thinking “Gen, you’re crazy” And that’s fine. Calm down, get enough of a bend, and press up As long as you’re feeling this work occurring Your shoulders are down, and your abs are engaged I’m a happy girl because I know that you’re working to your fullest potential If you’re thinking “Eh, this is not so bad, I’d probably could work a little harder” Then guess what, no one’s looking This is your goal, your job This is what your potential is worth,
so If you can do more, guess what, I want you to do more I’m not afraid to ask for it, that’s my job So, guess what, push, you’ve got ten more seconds here, give me all you got [WHEEZES] Breathe, five seconds Four, three, two and one Ease off, drop the knees, and let’s take a little child’s pose here just to stretch up the shoulders [BREATHES] Feels good, doesn’t it? EMILY: Yes Alright, let’s come back up Our next exercise is going to be a chair body row So, I’ll show you guys first Two options as well, I like options Option one is here Feet hip distance apart, slight bend in the knees and then you’re going to rode the top of the chair towards the chest, squeezing the elbows back, getting the engagement of your shoulder blades, back and up Option two, is grabbing onto the seat of the chair and the top And then, same idea, pulling the chair up, bending the elbows Squeezing the shoulder blade back in together So Pick your option at home Emily get ready And here we go 30 seconds on the clock, stop knees no matter what Abs tight, protect the spine Let’s do it Up, and down [BREATHES] I like to gaze down at the floor because it keeps my neck in alignment so that I’m not crooning up So, I know that you’re probably looking at the screen but guess what, we’re gonna be here for a full 30 seconds Once you see what we’re doing find a spot on the floor and focus down so you can focus internally on what you’re doing and not what Emily and I are doing ‘Cause what matters most, guess what, is you Let’s do 10 more seconds here These are tough Five seconds, four, three, two, and one Drop the chair, carefully of course Make sure you put it out of the way And let’s get set-up for the next exercise And now we’re gonna do tricep dips Two of a couple of options Option one, is going to be with your feet on the edges of the chair I’m sorry, with your hands on the edges of the chair and you’re feet on the floor That would be interesting, right? And then from here, keep your tush close to the chair and then lower down until the elbows and
shoulders are about parallel and then press up Option two is gonna be
one or both feet out Down and up So, pick your poison, and let’s get ready Ready Miss Em? EMILY: Ready Alright, let’s go, drop it down miss girl Down and up, good Take your time, if you feel that your
elbows are going out to the side see if you can pull them in- exactly And then the gaze is straight in front so that the nack is neutral abs are nice and tight And the reason why we stay close to the chair- we got less than 10
seconds here Is so that there’s not too much of an
extension in the shoulder Otherwise it’s a lot of pressure here on
the shoulder joint Let’s do one more Perfect, have a seat on the chair bring
the arms up over the head and let’s take a little tricep stretch Feels even better when you get to just watch and not do it EMILY: Yeah And then opposite side Good, I’ll do the next ones, I promise EMILY: Okay, good Alright, Oh, of course Alright, next one, bicep curls So, we’re gonna get
a little creative with our chair here Some of you may have three-pound, five-pound weights at home if you wanna grab those most certainly do. We’re gonna utilize our chair, for everything that we can get So, we’re gonna flip the chair over Again, be careful doing so, line yourself up, and then it’s a shorter range but trust me you’ll feel it we’re gonna buy cipro We’re gonna bicep curl the chair here Straight up, and down Straight up and down Ready Emily? here we go 30 seconds Curl it up, and down EMILY: Soft knees? Curl it up- Always, yeah, we try not to ever lock the knees Harsh joints puts the pressure into the joint As opposed to soft, which puts the pressure into the muscle And it’s not so much pressure, it’s work And that’s what you want Feeling these, right? EMILY: Yes, my abs too You’ve got to stabilize the weight of the chair exactly, good call. Let’s do five more seconds here Four more Three, two, and one Perfect, chair comes down Carefully, let’s flip it back over And bring it- You’re right Grab some water, towel off if you need, and then we have second-round Water feels great Alright, so, second set of push-ups So you have a choice, EMILY: Okay your hands are down there regardless, you have knees or no knees I’m mean, but, I love it EMILY: You know me It’s good love Alright, let’s take it down, exactly, hate me now, love me later Line my hands up, and for those of you that have any wrist issues, like you guys know sometimes my wrists are a little tweaky You can be out here, or here, it doesn’t matter, it’s completely up to comfort So, let’s line it up and then get ready to rumble See if you can tuck the tailbone in, feet are on the mat so you don’t slide And here we go, thirty seconds Remember to breathe Chest comes down to the bench as far as you can Core strong, shoulders down, away from the ears Nice neutral line under the spine And if that means gibberish to you, tuck in your butt [POP] Musn’t stick it out Let’s do ten more seconds here Nice job, you weren’t kidding Emily would tell me, “Oh, I do these all the time” She’s right, these look great, let’s do three more cause you can Two more miss girl EMILY: Sweaty hands are- One more Nicely tucked, good Yeah, if your hands are sweaty, grab a towel, press pause Come back to us, we wanna make sure that you’re not slipping on here Safety first always We’re gonna go into our bend to burrows EMILY: Okay You gonna try it, uh EMILY: Do it your way [LAUGHS] They’re both my legs, Let’s just try it EMILY: The harder way Mhm, alright I’m gonna give you guys the side view, just so you can see the difference Make sure that if you’re wondering, “Am I doing this right?” You can see it from a couple of different sides Emily is gonna take it straight forward Hip distance apart for the feet Soft knees, you slightly bent over Core is strong, and then drop the- bottom corner chair down and then let’s row, here we go, straight up Smile And then know that you’re doing exactly
what you need to be doing So instead of gazing up at the camera, or up at the screen or up at Emily or I take it down, focus on you Doesn’t matter if the phone is ringing, you’ll get back to it This is your time, your workout Make it important, as important as everybody else in your life You’ve gotta prioritize your fitness so that you feel great and then you can help everybody else around you feel great too Let’s give five more here Three more Two more Core strong, Emily One more, and down Good Drop the chair, oh yeah And then we’re coming to our tricep dips Have a seat Take in a few breath EMILY: Yes Hope you guys are feeling it at home, we’re feeling it here So line the hands up Tushy just outside so you’re not too
far-out And let’s take it down or not, 30 seconds, here we go down and up Inhale, exhale We exhale on the work and the work is pushing against gravity, straight up Good Tummy is tucked The shoulders are down as best as you can, I know it’s hard when your pulling up But it’s here and that we get that full straight
arm, lock out those triceps Five seconds more Four Three Two and one Have a seat on the chair and let’s take that tricep stretch Pick an arm, you go like that. Two Take it up Tricep stretch And other side Let’s take it to our bicep crawl So, we’re gonna flip the chair over carefully Try not to knock the water bottle over And, if it’s too tight with a chair, know
that if you’ve worked with us before, you can grab two bottles of water,
you can grab two cans of soda You can grab, hopefully not soda, so let’s say two cans of, uhm, veggies Two children’s toys, two pillows, even two books So long as you have something creating resistance, you can even use your own arm to resist, so Hope you like a little bit of a breath break And then without further ado let’s get
into the show Grab your chair And let’s curl So notice that Emily and I have our chairs two different directions Works both ways, doesn’t matter Curl it up, curl it down Soft knees Abs tight, nice Emily Core strong Strong mind, strong body, everybody Your gaze is forward I’m turning just look at you guys and to
make sure that you’re focused and driven Got about ten more seconds here Let’s keep curling it up Dropping shoulders, engaging the abs, engaging the mind-body connection, stay focused, stay present Let’s do one more here because we can Strong mind, strong will, drop the chair Job well done. Let’s put the chairs back over to their starting positions And let’s grab some water It’s very important to hydrate Reoxigenating the blood, moving the toxins out as we sweat We wanna make sure that we’re giving our body back good moisture that
it needs so that we can continue on our practice oh yes Ready for some balance? EMILY: Ready Alright Our next series is our balance series, it’s really important for balance. It helps to stabilize the core lower back, helps to prevent injury. Um, and also widdles and chiddles this way So, we’re gonna start off first um, with our.. (…).. -with our standing bow pose So, if you guys haven’t done bow before, every once in a while I have a little thought that disappears and then comes back in So, for-
EMILY: Standing bow pose Yeah, right? I think it’s normal for most people From here, you’re gonna take your right hand and put it out to the side [CLAP] Like you’re saying “Slap me five” And then you’re going to grab on to the ankle of your right foot. So, right hand out grab on to right anke And then from here squeeze the knees together reach the left arm up and then simultaneously kick right foot into right hand Left hand to the top of your chair Your gaze is towards your left hand or to the floor and then as you kick into the hand, see if you can get the leg
higher opening up the hip flexor. You’ll notice
that I’m not gazing towards you guys. Because if so, I’ll lose my balance It’s very important to find a drizdy of a focal point to help you to balance and stabilize. We’ll hold here for one more full breath in Exhale [EXHALE] And then gently release, knees together
toward one another Foot down, hand down EMILY: My legs were shaking in that one Yeah it’s tough. Now, Emily’s gonna stay here, I’m going to show you another option if the balance is challenging even in the beginning with the one hand
one foot here Start here. So, on that other side we’re gonna start with right hand on the chair for me left hand out for Emily. Grab on to the ankle and then I’m going to take a little hop back. So I’m already here stabilizing and then let’s kick foot in to hands, hands into foot You’ll notice this time, my elbow is bent but my gaze is still forward Kicking is the option in the op- Um The goal is stretching. So, hand in to foot foot into hand. Kick up, kick higher Kick longer, feel that stretch Hold it for one more inhale breath here [INHALE] and then exhale release Stretch knees together and then feet down, nicely done I’m gonna turn my chair back around and we’re going to do bouncing stick pose For this, we’ll bring our hands up into steeple position. So, all ten fingers up you’re going to cross the thumbs and then release the middle finger- Uh, pointer fingers rather So we’re reaching straight up to the ceiling For balancing stick pole, we’ll start with the right foot first So, I’m gonna give you guys a little demo first. Alright, Em? EMILY: Okay So we’re gonna step forward, right foot And then you’re going to reach the fingers to the top of the chair and the left leg is the back and you’re
reaching long So, um. I would suggest- Let’s see maybe one, two. About two big steps back and then bend and reach forward Make sure you can reach the top of your chair so that you know that the chair will be there for balance Alright, here we go. Arms come up to steeple reach up, reach long Glue the biceps to the sides of the ears Take a step forward, right foot. And then left leg kicks back. So you’ll see that now that my forms are on the chair It’s a little bit more balanced here for me If you wanted to make it harder you would step further away from the chair Now I want you to think about reaching your fingertips forward, and reaching that left leg back Really feel the stretch in both legs feel the integrity of the stretch, in the arms too The arms feel like they’re not doing much Squeeze the biceps, and really reach the finger tips forward. One more inhale breath here Emily And then exhale, gently release [EXHALE] Step back, hands down by your sides EMILY: Definitely wobbly in that way Yeah, let’s do the other side So from here, bring the arms up to steeple position Take a nice deep breath in, squeeze the arms to the sides of the ears Take that step with the left foot forward, which you’re already there And then here we go. Simultaneously reach forward Reach that back leg long, I’m gonna give her a little bit of an adjust here so that she could lean in to me And notice that Emily’s hip is rising I want you to think about right hip down Good, so two hips in one line. Similar the the other poses that we were doing particularly warrior one, good Really nice and long through the toes, long through the arms feel the integrity of all parts of the stretch Back of the leg, back of the leg, quads, lats, triceps All through the arms, one more inhale breath here and I’m gonna help you ease out. Slowly, let the leg come down Arms come up, and then I’ll release the balance. Nicely done EMILY: Shaky Yeah, really nicely done EMILY: Still good, still feel it Okay, our next sequence is going to be another great body weight strength sequence with our chair we’re gonna start out some single leg sit stands, or sit squats So, I’ll have you start out seated Feet hip distance apart, with just the edge of your bum on to your chair You wanna try to line up- So your knees are somewhere between your ankle and just where your toes start. Just at that bridge From here, I want you to take a moment to stand up and then sit back down. Make sure the chair is behind you Now, the fun part You have the choice of either resting on a straight leg heel, straight leg ball of the foot or foot in the air First single leg sit stand So, I’ll give you a little demo Up and down Or, straight up Straight down, or heel So, naturally using the other foot is going to give you a little bit more balance -a little more support But you do what you can, maybe you do half, and half if you get a little tired So, we’re gonna start out in the right foot Emily So, your left foot is going to be your support foot, the right leg is going to be the bulk of the work So, you really think about squeezing your gluts. Particularly what’s called your glut -medius. This is what we’re trying to really
get to fire Helps retracting of the knee, helps to strengthen the bun. And also great for shaping So, hands in “genie”, hands in “namaste”, hands on hips Alright, without further a due let’s get to gettin Here we go thirty seconds, either heel down Ball the foot down, or straight up -and down. I like to find a drizdy point here so you’ll notice that I’m looking straight forward I find that it’s a little easier to bounce
EMILY: Missing my chair And then, if single leg doesn’t feel good, if it’s a little too tough, do a double leg squat Bolt feet down. Tap, and up Completely always an option, remember it’s your workout You work out to your strength and your
ability and as you continue to do this maybe come back to this workout at the
end of the week. If you did on Monday try it again on a Friday and see you maybe you can do few more
reps or you can make them a little bit more challenging Let’s do two more here, we’re just starting to- Whoo, round out about a- Thirty seconds, these are tough no doubt about it. And then let’s come down, take a break And let’s switch legs When I show this to my clients, they automatically think, “Oh, there’s a chair involved. It’s got to be easy” And then once you realize you’re lifting your whole body weight on one foot you feel that how it’s tough Alright Em, let’s do that left side. Here we go, straight up Good. Emily try to find a focal point in front of you. I find that it’s a little bit easier to find the balance If you’re looking around, you take your proprioception which is your eye hand coordination and
really challenge it that much more So, if at some point these get too easy even if the foot is not on the ground- You can start looking up, looking down Guaranteed, that’s going to make it harder Let’s do about fifteen seconds more here And you might find that one side’s easier, this is my dominant side. I’m a lefty by dominance or I guess my birth So this side is a lot easier for me, that right side was a lot tougher balance-wise and also strength-wise Keep the core engaged Keep thinking about firing that butt. So, if you don’t know what that means, squeeze your tush Let’s do two more here And one more, straight up -and back down. Good Phew. So the next things we’re going to do are- I guess you could call them knee-lifts or knee ends We’re going to emulate holding on to a captains chair in lifting our legs up and down Hands come on to the side of the chair, you’re going to lean back slightly scoot your tush to the edge of the chair and then knees in, and tap down -knees in, tap toes down Good Emily, I’m gonna have you keep doing it that way You’ll see that I’m gonna ramp it up just a
little bit. Like extending the legs out long And our thirty seconds has started So, let’s go. Keep it working Somewhere in between this would be knees in don’t tap down. So right now I’m kind of
in that middle range So you’ve got three different options here You can do all three, combination of the two, or maybe you start where Emily’s at And then in these last five seconds
starting now you can make them a little harder Three more seconds- Nice Emily! I think she knew I was talking to her And one more Nicely done. Good The next one is also for the abs So we’re gonna start out by taking cactus arms So I’m gonna have you bring your arms out We call these either “cactus arms” or “goal arms”, like a football field And then just like we would in a bicycle, I’m gonna have you bring you right elbow towards your left knee and back down Perfect, exactly, and then switch to other side, good We’ll do this for 30 seconds, and Emily
keep your abs engaged throughout Good, and the arms keep coming to cactus
arms and smiles just a fringe benefit because we’re having fun Good, keep the core strong On that last 10 seconds, if you can I’ll challenge you to pick up the
pace just a little bit more Ten seconds right now See if you can pick up
the pace a little bit more Perfect, you get a little bit more
cardiovascular as well as strength Five seconds, four, three, two, and one Perfect, nicely done Uhuh, alright Let’s now take it to the floor and do
some bridging also for the glutes So this is our abs, butt and guts part So let’s bring it to the floor Feet on the outsides of the chair, and then use your hands to help you scoot your butt all the way, as close to the chair as possible Lie down onto your back, and then, heels are going to come onto the tops of the chair For some reason if that doesn’t feel good on your Achilles’ heel, you could also go with, uhm, the arches of the feet on the edge of the chair For some of you this may cause your hamstrings to fire and make you get a Charley horse If that’s the case, do these on the floor instead, push the chair out of the way Let’s line the feet up, Emily. In whichever position you prefer Head down, arms by your sides with palms down, option one Arm down to the side like a ‘T’, palm up, option two A little harder ’cause you can no longer press into your forearms
and elbows and into your hands Forcing you to use the bum a little bit more, so I’m gonna take that option here From here, stay for the inhale, let’s exhale
with the tush all the way up- roll it up- come down halfway, and then lift up, squeeze Halfway down, lift up, squeeze. Down and up, and down and up Good, we’re here for 30 seconds, squeeze For some of you at home, this is challenging enough For some of you that want a little more, leg up, single leg We’re doing this twice a round so if you’re doing a single leg, remember to switch to the other side on
the next set 10 seconds more, squeeze the but, right up Good You’ll notice that I picked a focal point on the ceiling. Again, single leg a little harder, but in general this is harder for bound.
Let’s do one more here Up Place the foot down if you were doing a single leg Slowly roll the back down one piece at a
time from here we rest the feet and the back to the leg of the calves onto our chair Scoot in a little bit more if you found that you’ve moved back a little bit on the bridging and then hands go right behind the head And then we’ll go into our ab crunch series Hands behind the head here And then we’re gonna start up basic, straight up, straight down, elbows out to the sides, draw your navel in and then curl it, straight up, straight down You’re looking at your toes Straight up, straight down, draw the navel in [EXHALES] Exhale as you come up, [EXHALES] and down Lift it up, and down Good, nice long neck and that’s why we’re looking at our toes and not the ceiling So we’re keeping it in what’s called a
neutral cervical spine which basically means that it’s that
natural curvature of the spine otherwise if you look up at the ceiling
you’ll find that virtually craning your neck a little bit
it’s not very comfortable or good for the neck, let’s do that Ten seconds more here, [EXHALES] exhaling as we lift Drawing the navel in to engage the abdominals, rectus abdominals You can even- if you know how to kegel, add a kegel to engage your pelvic floor muscles Three more, two more, one more, and release and come down [EXHALES] Hug the knees into the chest Whoo~ Take a breath And then we’re gonna come into that
second set So, line the feet up for bridge Choose your hands either down by your sides or out to the sides like a ‘T’ And then, lift all the way up, heel it up, hips up, hip flexor open and wide And then here we go, halfway down, all the way up, halfway down, all the way up If you did single leg, guess what, leg up [EXHALES] Halfway, all the way up, halfway, all the way up We’re about halfway there, stay with it If you need a break, you come down. If the hamstring starts to see their charley horse Come down, take a break Last ten seconds here Smile if you’re not smiling Have your grunting, relax your jaw How’re you doing Em? EMILY: I’m doing good. I was grunting Yeah, I was too.That’s why I said, I figure if I was on the instructory, you guys at home are probably horrified in your seats Three more seconds, two and one Place the foot down if you’re single leg Lower tushy down [EXHALES] And then let’s sit up for the abs Bring the hands behind the head Rest your calves, maybe scoot in if you slip back and all And then here we go, second set, draw the navel in and then as we curl up head, neck and
shoulders, you’re looking at the toes Inhale, down, exhale, up, inhale, down Exhale, up [BREATHES] Good. Focus on the breath. Again, if you like to kegel, you can engage that. It’s your pelvic floor muscles Your not sure how to do it. It’s almost as if you have to go to the bathroom but you’re holding it in It’s that sensation of kind of pulling up on those deep core muscles Last ten seconds here Focus on the breath The neck and the head get tired, take a break Remember this is your workout Five seconds Four, three, two, and one Bring it down And then tuck the knees in EMILY: This is my favorite stretch Oh heck yeah [LAUGHS] [EXHALES] Alright Let’s come back up Wheee- the roll And then we’ve got the second set All of the first three exercises that we did, and then we take it to our cooldown So we’re gonna start with the single leg squats first EMILY: Okay Have a seat Feet hip distance apart, and then let’s
start out this time, with the left leg first, so left leg is
gonna be the work leg Right heel, toe or foot out Hands wherever you choose 30 seconds on the clock, smile on the
face and here we go Lift it up, and down Good, focus on the spot Maybe straight in front of you, Maybe even place your water bottle on the floor about 6 feet away from you to give yourself that focal point if your wall is all white and there isn’t anything to look at The abs are engaged And you’re really squeezing that left butt cheek Pull up and down ’cause if you remember from the past episodes that we’ve had, your glutes work to decelerate, so you’re using quad and butt to come up You’re using the glutes to help you come down, whooo I lost my focal point and I started folding my arms Five more seconds Three, two and one. Good, switch legs Other leg comes out. You ready Em? EMILY: Ready Let’s do this, here we go Straight up, without further ado Remember if you need to, press pause, take a break Grab water, towel off, we’ll be waiting for you Good to work out with company, so stay with us EMILY: Especially when we push you Oh heck yeah [BREATHES] I know that I work harder when I’m with
somebody else you know its that- EMILY: Me too It’s the fun camaraderie, and, you know, there’s also fun healthy competition As long as it’s healthy Last ten seconds [BREATHES] Keep the breaths Keep smiling Five seconds here Four, three, two, and one and take it down Good Alright Now we go into the knee lifts Our second to last exercise for those of you that are counting Scoot towards the end Hands are on the side Ready Emily? EMILY: Ready Alright, let’s do it. Knees in, knees out In and tap, or in, no tap or in, straight leg Your choice, your challenge, your workout [EXHALE] Focus on the breath Good Notice the arms straighten, and they bend Just keep the soft elbow We’re already fifteen seconds in Fifteen more, stay with it Core strong Sitting tall Shoulders down Abs engaged Five seconds Four, three Two and one, good, feet down Let’s find those cactus arms, bring the arms out to the sides like goal posts and then opposite elbow, opposite knee This time we’ll start with left elbow, right knee Here we go And switch Good. Think more knee to elbow, than elbow to knee It’s easier if I bring my elbow down, it’s harder if I bring my knee up because you really get those bottom abs, those rectus abdominals, right? Feel the difference? EMILY: Yes It’s easy to cheat on these, don’t do it Bring the knees up, it’s our last exercise, make this your best exercise Instead of “Oh, I’m tired I’ll just do this kind of halfway” opposite thought, last half-full Make this one your best one yet Find that extra That little piece of you that knows that you want this And you’re gonna make it work for you Let’s do ten more- Ten Nine Eight Seven Knee in Six Five Four Three Two Last one here Right, left And release Whooo Great job. Nicely done- Emily EMILY: Thank you! Nice job for everyone at home Let’s sit onto our chair, and breathe Feel free to cross the ankles or keep
the feet flat on the ground, your choice Emily, we’re gonna take a simple breath. Inhale the arms up to the ceiling [BREATHES] And exhale them down [EXHALES] Once again, inhale the arms up [BREATHES] and exhale the arms down, good Keep the hands down by your sides, let your right hand stay on the chair And then from here, we’re gonna take a mermaid stretch, similar to what we were doing pilates So starting with the left hand, inhale your left arm up on the exhale, side bend over the chair Inhale And then exhale left arm down Let’s bring the right arm up Inhale right arm up Exhale, side bend Inhale, lift Exhale lower the arm down, once again Inhale the left arm up, exhale, side bend Inhale, left arm up, exhale left arm down Right side, right arm comes up Side bend to the right Inhale lift, and then release it down Perfect We’re gonna take a side twist here, so take your left hand place it on the right corner of your s- uhm, chair, right by your right thigh Exactly and then right hand to the top corner of
the right side of the chair. So you’re looking over your right shoulder Think about twisting a rag out that has water in it, and try to twist every drop of water out Inhale to lift your torso even higher -exactly- and then
we’ll look over that right shoulder Twist out that wet towel- that wet rag Gently release, and let’s switch sides Right hand to the left corner and then
left hand up Grow tall, bring out that towel, look over
the left shoulder Inhale here [BREATHES] Exhale, see if you can twist anymore Inhale And gently release [EXHALES] Figure 4 stretch for the hips Take the right ankle over the left knee, you may want to scoot forward a little bit up to you, if it’s more comfortable, do so It is for me, and then from here, slowly forward fold over the likes until you
feel a stretch in the right hip. The hands can rest on
your shins you can let them hang down. It’s up to you whatever is comfortable If you’re not feeling enough a stretch,
you can gently press down on the right knee and you’ll feel a little bit more in the hip Gently release that stretch and then switch sides Left ankle over right knee, sit it tall, and then gently bow forward, forward fold Again, a little more, press into the knee, you’ll get a deeper stretch [EXHALES] [EXHALES] And gently release, take it up Good, let’s come to a standing position and then face the chair We’ll take a back stretch here, a little cat calm, place the hands onto the corners on the chair Walk the feet back and then imagine as though you’re getting pulled like a tug of war The chair is pulling you that way, your tush is pulling you this way And feel the stretch, all through the arms and the side of the lats right underneath the armpits It should feel like a great stretch for
the back and the lats Good [BREATHES] We’re gonna get a little deeper in the
lacs here Emily. So now I’m gonna have you keep your right hand where it is I’m gonna have you take your left hand and bring it just above your left up above your right hand- exactly- and then sit into your left hip bone So in here you should feel that stretch on the left side lats. Good Gently walk the hands over to the left-most side. Left hand to the corner, right hand on top and then sit into the
left cheek Feeling the stretch into that right lat Knees are soft, just in case they’ve locked out, sometimes they do, and that’s okay And release, take it up We have the chest stretch here. So you can face the side of your chair press the left hand or the right hand in
depending on which way you’re facing and then twist away from the chair to get a pec-stretch in through the area of the armpit You can do this on the wall if you’re not feeling it here I like to drop my chin as you can see it’s a little more comfortable on my neck. And then release opposite side Press the hand in Let me turn to this way so I can still face you guys And press here Again, feeling that stretch in the area of the armpit And gently release Thank you so much for joining us Emily, thank you. You’re fantastic Have a great week and I hope that
you do this work out again with me and that each time you do it you get better and
better in those sit squats eventually if it’s not already, that other foot’s coming off the floor nicely done, we’ll see you soon EMILY: Bye! [MUSIC]