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>> Kira: Thanks for tuning in this week! I’m Kira of Comfy Fitness, and with me as always is – Carrie?
>> Kira: You ok?
>> Carrie: It’s so beautiful outside – can we please spend some time outside today?
>> Kira: That’s a great idea! We can show our viewers great exercises that can be done outside to spice up their Summer outdoor fitness routine! Let’s go!
>> Carrie: You always want to start with a warm up – 5 to 7 minutes of brisk walking will do the trick.
>> Kira: Work your way up slowly to a point where you are breathing a little more heavily, but are still able to hold a conversation.
>> Kira: I’m BORED! Let’s spice this workout up!
>> Carrie: Let’s do some lunging!
>> Kira: I think we should try to get through three sets of twelve…each side! No cheating Carrie!
>> Carrie: Do you want to just walk for 30 seconds between each set?
>> Kira: Let’*** this tree over here.
>>Kira: So you're going to lean up against the tree with your arms extended in front of you. Keep your elbows fastened to your sides and slowly lower your body toward the tree, and then push yourself away, keeping your belly button contracted and your body rigid. There should be no sink in your low back.
>> Carrie: Let’s do three sets of twelve again with a thirty second walk between trees.
>> Kira: Your turn!
>> Carrie: I have just the thing.
>> Kira: Aww, MAN!
>> Carrie: Oh stop whining! 30 seconds each side, three times through! Let’s do it!
>> Carrie: Let’s do one more.
>> Kira: Ah, I have just the idea! Lets do reverse pushups with a pole.
>> Carrie: Seriously, Kira. Let’s keep this G rated.
>> Kira: No, silly! You're going to hang from the pole with straight arms. You're shoulders are engaged, not slouching, and neither is you're lower back.
>> Kira: With the strength of the back of you're shoulders, pull you body toward the pole and release.
>> Carrie: Last exercise, three sets of 12!
>> Carrie: That was fun!
>> Kira: Let’s walk home.
>> Carrie: If you have any questions about exercise or want ideas just let us know!
>> Kira: You can find us at comfyfitness.com or on our Comfy Fitness facebook fan page. Thanks!