hey my friends I am back and I'm so
excited to take you through a ten-minute
beginner workout all you need is one
light to medium size free weight and
you're gonna rock it all you new mom is
out there are gonna love this one let's
do it all right you guys let's get this
party started
we got Rachel Reed over here she's gonna
show you the modification and Raven is
gonna bump it up with me all right so
guys we're gonna start with just a nice
March doing a nice shoulder circle to
warm up the entire lower body and upper
body at the same time looking good so
this is a beginner workout but you know
what you can take it up a notch
if you're a little bit more fit you've
been in the game for a while let's
switch directions with the arms and
rotate the other way but I'm the new
mama just getting my body back into
shape and this is a lot of the moves
that I feel really helped boost that
strength and get that metabolism fired
up okay ready we're gonna go into a
jumping jack
so we'll do about four jumping jacks and
then we're gonna do a march with a twist
so you're gonna add four with a twist
all right so actually let's do a couple
extra twists you know Lipsy four jacks
couple twists back into the jack so go
at your own pace modify with Rachel
right she's gonna show you the
modifications and then we're going with
a nice rotation here we just want to
feel a nice twist through the trunk
we're warming up the lower body we're
warming up the torso back into the jacks
let's do a couple more three
for go into that twist and go out your
own paint honestly if you're not
counting for if you're not counting
three or whatever you're just getting
that whole behind he warmed up here last
one and relax now we're gonna go into a
squat and reverse fly so you want your
feet about shoulder width apart or a
little wider palms facing up thumbs
facing out go down into a squat pull the
shoulder blades back and pitch right so
as you squat pull back pinch low
shoulder blade getting that side
breathe it out
here's where you want to keep your chest
high you want to think about getting
those arms back as far as you can you
guys are good keep the weight on your
heels right last one and relax now come
down to the floor we're gonna go through
our first straight circuit so start in
that push-up position okay and then I
want you to modify bring the knees down
or not okay you're gonna drop all the
way down to the floor pick the hands up
pinch the shoulder blades and then press
all the way into that push-up position
and right back down so this is a
modified push-up with shoulder blades
squeeze so that we're not just working
the front side not just working the
chest and shoulders but also getting the
backside right the middle back and the
back shoulders you guys can absolutely
challenge yourself for this one breathe
it out couple more pinch and press your
hands should be right there at your
chest right it's a feel natural is if
you're a baby and you're pushing up its
natural your hands are gonna cover they
need to go push one more down pinch my
arms I want you to go to a modified side
plank or you can go all the way from the
toes just like Raven we're gonna pulse
so you want to have that elbow right
your shoulder I don't even want you to
pick your whole body weight up yet right
because if you're just getting started
it's important to modify your weight so
that you feel good support from your
shoulder and from your side body here
and think about your butt squeezing here
too you're really gonna get that burn
use a whole side of your body as you do
that
breathe three two one and switch so it's
kind of like an isometric hold you know
but at the same time you're giving it
that little pulse so that you activate
those muscles and you really feel them
working
oh yeah oh you guys hi okay so even if
you're pulsing you're not driving all
the way to the floor you're pulsing two
one and relax now come up grab your
three way this can be light like a five
pounder or it can be heavy okay you're
gonna go into a sumo squat get yourself
low bring one with the weight to the
thigh up over the head like a rainbow
and down but you're not coming out of
that squat weights on the heels booties
back chest is up you're burning your
legs keep the belly in tight give
yourself as low as you can go you're
modifying you're not that low and you're
working your shoulders here you guys
feel it oh yeah your torso good keep it
going three two one
and now we're gonna go into a squat and
shop so keeping the weight in the hands
you're gonna go down for a squat try to
get the knees to the elbow come up shop
over that knee down up chop-chop good so
you want to control that chop right you
don't want to be letting that weight
take you for a ride you want to be
controlling that weight across your body
tight right you want to really control
that shop so that your corpse does that
controlled rotation and now all of a
sudden you're feeling your side's now
we're gonna go into a nice little single
legged reverse lunge so you're gonna
take a step back all right and you're
gonna come up gonna do a shoulder press
keep your foot off the ground if you can
or lightly touch then we're gonna bend
the knee and hip to touch towards the
floor you don't have to go all the way
and then your back so it's a reverse
lunge you're coming up you're press
you're gonna bend knee and hip towards
the floor and you're gonna touch if you
lose your balance just touch the floor
okay so reverse press bend that knee
slightly knee and hip touch and come up
if you can keep your foot off the floor
the whole time your booty is gonna be on
fire but if you're lightly touching
you're not putting your weight on that
foot all you're doing is gently gaining
your balance right go with your own pace
here you're working hard and switch okay
so opposite hand in foot or on the
ground let's go reverse lunge come up to
press use that shoulder abs are tight
bend that knee and hip forward keep a
straight back coming up good you're back
and you can add that extra shoulder
press if you want I see you over there
Rachel Reed you got that okay so you
guys can feel your shoulders working
your legs working your core has to stay
I work in the balance if you can master
this move then you're a beginner body
it's gonna have such a strong foundation
for more intense exercises then you can
really start you know work on those
plyos and work on those more ballistic
movements then you've got all this
stability in your hips and your core
relax you guys feeling good okay round 2
set that weight down come on to your
push-up position you're going from the
toes of the knees you're ready to rock
and begin all the way down pinch the
shoulder blades and press up all the way
down so if you can go faster go faster
get more reps in if you need to go nice
and slowly paced it then do that but I
want you working front side and the back
side you guys alright belly is tight
don't roll off that mat like a snail you
want to keep your body feeling stiff you
want to come up all as one unit pinch
press come up as one unit don't let that
bag sag keep the belly pulled in tight
keep your head facing the floor right
and exhale on the way up from that
push-up good breathing it out you're
looking great your last one
ohh side plank let's pulse it out we've
only got a couple seconds here remember
this is a quick workout to demonstrate
some of those basic beginner moves that
can really build strength in your body
if you guys want to go a second round
after this I highly highly encourage you
to do it right but you
as a foundation of your strength let's
recite well I'm gonna try going from the
toes next workout thanks for always
advancing yourself you might say oh no
it'd go through my knee wasn't too hard
gonna then go from your feet and you'll
see the difference right yeah it's
really good good job
beautiful breathing out pulsing abs are
tight squeezing you would a full hand
relax grab your free weight let's go
back up on the feet we're finishing up
here okay with that sumo squat wide
stance drop it down you want to go with
a big rotation work in the shoulders
stay as low as you can keep your weight
on the heels so that you fire up the
glutes you fire it up those inner thigh
muscles and your core is strong as you
twist you're gonna feel that torso
rotate it's almost gonna course you lose
your breath a little bit use those
shoulders if you bend your elbows right
to make it a little easier your arms are
straight it's gonna be harder and relax
let's go blind chaps we use the elbows
drop it down everything I really like
the side plank because I love working on
my side
I love having a little little oblique
exercises that make me sore the next day
and awesome all right single legged
let's do this starting going into the
reverse lunge come up press bend that
knee and hip tap it down all right so
you guys can do a double press or a
single press it's really up to you
go at your own pace you might notice
that we're not all in sequence because
we're not the dance team all right
we're working out all of our bodies are
different we have different strengths
abilities balance and so you got to work
at your own pace you got to get the move
down know how to do it feel it in the
right places and then you can work on
your pace in your tempo switch sides
here we go other way now when you're
working your upper body and your lower
body at the same time it takes a lot of
coordination right and it takes a lot of
core that's why I wanted to teach you
this one and the beginner workout so
you're using the core even though you're
not doing crunches because I know that
us no mames we got some ABS that we need
to strengthen without first going into
those you know more intense you have
exercises right oh my god I know
already one more down press bend that
knee and hip touch it down and relax you
guys that's it workout now go away this
is my favorite part
okay you don't want to take this away
from yourself and that is the cooldown
so right now your body's stimulated
right so now is the best time to work on
your balance work on your flexibility
work on opening up your body right
because if you quit here right and you
go home right now and you just say back
to the kids back to the - duze switch up
sides then you miss out on giving your
body the recovery that it needs to get
stronger when you're not in the gym
right so stay with us we only have a few
stretches to do and you're gonna watch
me fall all over the place because I'm
talking to you and my balance is all I
feel the stretch let your breath come
down just think about how wonderful it
feels to move your body to get yourself
working get yourself star
right this book out is for you the one
that's just getting started
awesome now I want you to come down to
the mat alright and I want you to go
into a nice little modified pigeon so
you're going to start on your hands and
knees and you're gonna cross behind your
body getting a good stretch through your
buttonholed away that's okay too
you're still gonna feel it in your hips
deep breath in
I wish I had all day here to stretch
with you guys let's switch up sides
because I truly believe I can't even
tell you how long you know we need this
stretch where you probably need it twice
as long as we're doing it here so take
an extra and an extra few seconds to
stretch it out yet right repeat the move
stay longer learn from the moves and you
can become more independent on your own
knowing what to do survive
let me finish I want you to do this back
stretch right Child's Pose if we did
some work on our back so we're coming
forward sit back in the heels reach the
arms forward with the head fall here's a
right way to take three deep breaths
okay
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you guys get amazing how do you ladies
feel actually activated oh pretty strong
amazing - when the next workout and hey
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active we got all these workouts I'm
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