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hello, welcome to part 2 of our end hibernation workout series. For this workout you'll just
need a hand towel and a mat because we will be doing some floor exercises unlike our last
video. You will actually recognize a lot of the exercises from the video before with this
one just because we're going to keep the warm up the same and we're also keeping some of
our exercises to increase the heart rate the same. So, some of these exercises will be
used quite frequently. Why don't we go ahead and get started with the warm up?
So, for our warm up we're going to be doing 20 repetitions of each of the exercises and
we're going to be doing that 3 times. We're going to start off with just some marching.
Pretty light marching. Now, if you are higher in you fitness level then you can go ahead
and do some running in place at this time. Now I've completely lost track so I'm going
to count this as 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20. Good. The next one is going
to be a side step with a butt kick. If you need to, you can add in the arms. 4, 5, 6,
7, 8...now if the arms are too intense, then just step to the side. 11...and if this is not enough for you then just do jumping
jacks. Once again, I've lost count so I'm going to say this is 15, 16, 17, 18, 19...really
trying to kick that butt. Good. For the next one you're going to take the elbow and meet
it with your knee. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19,
Good. Now for those of you who maybe have a little extra padding and can't quite get
your elbow to your knee that's fine just try and kick and rotate. And if you don't have
good balance, hold onto the wall. 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20. Good!
We're going to do that again. We are going to start off with the marching. 2, 3, 4, 5,
6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19 20. Butt kicks. Once again if your
breathing is getting a little too heavy and you're not able to quite keep up, go ahead
and keep the arms out of it. 7, 8, 9, 10, 11... the goal is to try to kick your bottom...13,
14, 15, 16, 17, 18, 19, 20. Good! Once again, taking your knee to your elbow. If you need
balance hold onto the wall. 7, 8, 9. Really crunching in. I don't care what shape you
are. Even if you have a bit 'ol belly, you can still try and crunch around. 15, 16, 17,
18, 19, 20. Now we're going to do the other side. And 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11,
12, 13, 14, 15, 16, 17, 18, 19... very good. One more round. We're going to start the marches.
1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14...get those arms moving if you can. It
helps to warm up your upper body. OOPS! I just did 30! Sorry! Totally lost track! We're
doing butt kicks. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, halfway there 11, 12, 13, 14, 15, 16,
17, 18, 19, Very good. Elbow to your knee. 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14,
15, 16, 17, 18, 19, very good. Switch. 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15,
16, 17, 18, 19, 20. Take a quick little rest if you need it, grab a sip of water if you
need it, and we're going to get started with our exercises.
After that nice little warm up we're going to start on the ground on the mat. We're going
to start doing some bridges. You're going to be on your back, feet flat on the ground,
knees bend, and you gong to lift your bottom off the ground and then slowly lower back
down. 2, 3, now you want to think about pushing your weight through your heels and really
squeezing your bottom as you come up. If this exercise is too easy for you, then what you're
going to do is you're going to come up and you're going to march one and then the other.
You can either continue that if that is easy enough, or you can lower back down after each
repetition of your march. A couple things you don't want to do is you don't want to
let that hip drop and kind of wiggle side to side as you go. So, you want to be able
to come up, maintain that hip stability, use your hamstrings, use your glutes, and then
come back down. If that's still too easy for you, then you're going to come up...sorry...you're
going to straighten one leg, then you're going to come up and back down. Make sure you push
though that heel and make sure you're not letting that hip drop. You want to keep that
hip nice and sturdy. Just like this. Very good! So that's the bridge! For your next
exercise you're going to come onto your side and if you've done my knee pain video you'll
be familiar with this exercise. This is the clam. You're going to have your hips sitting
back a little, knees are going to be forward, heels are going to be in line with your bottom,
and feet stacked on top of each other. Now, keeping those feet together, you're going
to bring that top knee up like a clam shell. 3, 4, 5, 6, 7, 8, 9, There you go. We're going
to switch sides. Once again, hips back, knees forward, feet in line with your bottom and
stacked on top of each other. 1, 2, 3... make sure you feel it in your bottom...4, 5, you
don't want your hips rocking back like that...6, 7, 8, 9, very good. Alright, we're going to
be standing up and we're going to get your heart rate going again by doing the butt kick.
1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, really trying to kick that bottom
18, 19, 20. The next exercise you're gong to remember from the last workout video. We're
going to be doing a push up. When you start your push up your hands will be chest level,
so below the level of your shoulders. Keep you hands close. YOu don't want them way out
here. You want them in toward your body. With that being said, you're going to put them
against the wall, step back away from the wall, push yourself down and back out. I don't
want your elbows out here. They need to be at about 45 degree angle and you're going
to push back up. Make sure you are pushing through your whole hand. 4, 5, 6, 7, 8, 9,
10. Alright. Next exercise we're going to grab the trusty towel. Just like the row on
the last video, you're going to try to pull this apart the entire time you're doing this
exercise. Our starting position is going to be a little bit different. We're going to
start up overhead, you're going to sit your bottom back just like before, and you're going
to try and pull that towel apart, pinch your shoulder blades together, bring the towel
down to your chest, come back up. There's one. 2. 3. 4. 5. 6. 7. 8. 9. one more 10 great
job. Next exercise we're going to get that heart rate back up again. It's going to be
the elbow to the knee. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10....18 19 20. very good! Switch sides1,
2....5...8, 9, 10, 11,...14, 15, 16, 17, 18, 19, 20. Next exercise we're going to be back
down on the floor again. We're going to be doing some planks. I'll show you before we
get started...i'll show you the different ways you can do planks. The first level is
the beginner level. You're going to be on your elbows. you're going to keep your knees
on the mat but you don't want to be on your kneecaps. You're going to have your butt down
and a little closer to the ground. Another thing that you don't want is you don't want
your back to arch. You want to tuck that tailbone under. Now, if that's too easy for you, a
couple other options: you can just pop up onto your toes, keep that same position, or
you can even come up onto your hands. This will give you more of an upper body and shoulder
workout. You're going to hold this for 30 seconds. 26...29, 30. Very good! Next exercise
you're going to be on your back. It's going to be for your sides or your obliques. You're
going to bring your heels close to your bottom because the goal is to try and touch your
feet. Try to get as far as you can to one side and then the other. What I don't want
is I don't want you to arch your back to try and get more distance. If you do that, then
you're just working your back muscles and that's cheating. So, you want to keep pressing
your low back into the mat and you're going to keep your shoulder just barely off the
ground. and 2, 3, 4, 5, 6, 7, 8, 9, 10. Alright! We're going to be standing back up again,
and we're going to be doing the marching. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18,
19, 20. Good. and to the punches. 1, 2, 3, 4, (calling Archer-the dog) 8, 9 (keeps calling
Archer away from chew bone) 16, 17, 18, 19, 20. Very good! That's our workout for today.
(calls Archer over). For those of you who don't know, our sweet little boy got into
a fight with an open gate. He cut the corner a little bit too tight and required some stitches
when he kind of ripped a little bit of the skin back on his body. He's healing up nicely.
I got him some chew bones so he doesn't scratch too much and he can keep himself busy with
that. Alright! You have a wonderful day and thanks for watching!