►
From YouTube: Tone Zone with Ali Recorded 4th May 2020
Description
Tone Zone with Ali
PLEASE READ IMPORTANT DISCLAIMER BELOW -
Please note that the following workout is intended for fit & healthy participants with no pre existing medical conditions or injuries. It is not recommended for people with pre existing conditions or injuries or those new to exercise .
Extra care must be taken with online workouts to listen to your body & stop immediately if you feel any pain, discomfort or ill health. Participation is at your own risk.
Neither the instructor or Two Riversmeet Leisure Centre accept any responsibility for any injuries sustained from undertaking these exercises
A
Allison
here
for
tone
zone
on
Monday
another
week
started:
yeah
something's,
not
quite
shining,
but
hopefully
we'll
pick
up
a
little
bit.
This
week,
hope
everyone's
doing
well
and
keeping
moving
keeping
active
getting
out
for
walks
and
doing
the
bits
the
little
bits
that
we
can
to
keep
us
going.
Okay,
so
just
before
we
start
go
and
pop
some
music
on
go
for
the
Radio
one
put
a
few
tunes
on
for
yourselves
to
listen
to.
A
So
you
can
use
that
instead,
okay,
all
right
so
before
we
start
I
will
read
out
my
additional
note
to
you
all
so
tone
zone,
so
just
to
say
anyway,
tone
zone
is
a
gentle
exercise
class,
so
this
is
more
aimed
for
low-impact
and
just
sort
of
really
for
people
to
come
back
into
exercise
or
may
have
some
kind
of
injury.
So
it's
something
a
little
bit
more
safe
and
more
steady
to
do.
Okay,
so
don't
go
crazy
with
it.
A
Just
listen
to
your
body
and
look
after
yourself,
so
just
gonna
read
out
a
little
note
that
the
following
workout
is
intended
for
fit
and
healthy
participants
with
no
pre-existing
medical
conditions
or
injuries.
It
is
not
recommended
for
people
with
pre-existing
conditions
or
injuries.
Extra
care
must
be
taken
for
online
workouts
to
listen
to
your
body
and
stop
immediately
if
you
feel
any
pain,
discomfort
or
ill
health
participation
is
at
your
own
risk.
Okay,
so
just
listen
to
yourselves!
Stop
get
some
water.
A
Whenever
morning,
Chris
I
can
see
you're
there
hopes
of
good
with
you
just
listen
to
your
own
body.
Okay,
if
anything
there
roses
there
as
well
hello.
If
there's
anything
that
doesn't
feel
right
and
don't
do
it,
okay,
so
just
listen
to
you!
Anybody
and
do
it
works
best
for
you,
okay,
good
right!
Let's
get
started
so
don't
leave
the
weights
to
start
with
we're
just
gonna
start
warming
up,
so
we're
just
gonna.
Take
it
to
a
gentle
walk
around.
A
So
just
not
thinking
about
for
those
of
you
that
used
to
do
the
klepto
zone
class
at
the
center
we
used
to
start
off
with
walking
around
the
edge
of
the
room
edge
of
the
cones.
So
just
trying
to
think
about
some
of
the
exercises
be
very
similar
to
what
you
used
to
do
in
the
class.
So
just
think
about
how
you
moved
then,
and
do
the
same
here.
Okay,
so
as
I
say,
I'm
in
socks
with
no
trainers,
I
would
suggest
you
had
trainers
on
just
so.
A
So
I
weigh
about
seven
weeks
now,
so
we're
not
seven
weeks
of
doing
no
exercise
as
long
as
we
can
keep
moving
as
soon
as
we
are
back
to
two
rivers
we'll
be
able
to
pick
up
where
we
left
off,
which
is
what
we
were
once
okay
start,
bringing
that
elbow
so
always
be
careful
when
we're
working
through
the
waist
like
this.
With
this
small
twist,
we
need
to
make
sure
we're
pulling
that
button
back
towards
your
spine,
so
that
then
you're
protecting
your
back.
A
A
A
A
A
If
you
haven't
the
weights,
doesn't
matter
if
you
haven't
got
weights,
you
just
gonna
clench
your
fists,
so
desks,
that's
slight
little
bit
of
tension
of
the
arms.
That's
fine
to
work
with
the
cases!
Don't
worry
about
having
weight,
we're
gonna,
go
from
side
to
side
with
silligans
new
legs
and
arms.
A
Here,
ok,
so
we're
gonna
take
the
body
to
the
side
up
onto
that
toe
and
as
we
do
it
we're
curling
Co,
Co
Co
right
we're
going
to
put
a
minute
on
here
on
the
clock,
so
curl
and
curl
up
on
the
tone:
toe
toe.
Ok,
that's
it!
So!
If
you've
got
some
music
on
then
go
with
music.
Don't
worry
about
going
in
time
with
me!
You
pick
up
the
beat
in
your
music
and
you
go
along
with
that
as
soon
it's
not
too
slow
obviously
needs
to
have
a
little
bit
of
rhythm
in
it.
A
A
So
keeping
this
going
in
three
two
and
one
bring
it
to
the
middle.
Keep
those
legs
moving,
have
the
feet:
hip-width
apart.
Okay
from
here
we're
going
to
squat
down
as
we
can
so
we
curl
and
then
Co,
Co,
okay,
so
we're
squatting
and
curling
you
stay
with
that.
Just
stay
with
that!
Okay
Louise!
Is
there
mornin
Simone,
okay,
keep
curling
through
so
come
anko.
So
the
aim
here
feet
stay
hip-width
apart,
but
we're
trying
to
keep
our
heels
down.
So
as
we
bend
the
knees,
we
try
not
to
let
this
hill
come
up
behind.
A
A
And
if
you
want
to
use
a
chair,
you
can
sit
in
and
out
of
that
chair
which
ever
it's
for
you
up
down,
carefully
touch
and
down
and
touch
all
the
time.
Thinking
about
that,
bellybutton,
pull
back
towards
the
spine
and
up
five
seconds
make
this
your
last
one
and
reach
and
carefully
down
roll
the
shoulders
a
little
bit
shake
the
legs
have
a
little
drink.
A
If
you
want
to
we're
going
to
go
on
to
a
front
lunge
so
with
this
one
we're
going
to
punch
across
now,
so
this
is
where
I
really
want
you
to
think
about
pulling
your
shoulders
down
towards
your
ribcage
I.
Don't
want
them
up
by
the
ears,
because,
when
we
punch
across
we
don't
want
to
be
hunching
up,
we're
going
to
think
about
those
shoulders
are
down
and
taking
it
across
across.
Don't
lock
out
the
elbow
okay,
it's
a
soft
smooth
across
okay.
A
A
You
can
take
it
forward,
one
two
in
and
back
change
legs
forward,
one
two
in
and
back
okay,
we're
going
to
go
for
one
minute
on
this
ready
and
go
down
across
across
in
and
back
front
one
two
in
and
back
so
careful
on
these
lunges
you
go
as
low
as
you're
able
as
low
as
it's
comfortable
and
back
front
one
two
and
back,
and
when
we
step
into
that
lunge,
we
try
to
keep
that
gap
between
our
feet.
So
it's
about
hip
width
apart
just
so
that
we've
got
a
better
base.
A
When
we're
in
this
front
position,
it
stops
us
from
wobbling
quite
so
much
and
back
front
one
two
and
back
front
one.
Two
and
back:
let's
get
one
more!
Each
leg
make
this
next
one
your
last
one
and
bring
it
back
good,
okay,
shape
of
the
legs
just
keep
moving.
You
need
to
put
the
weights
down
anytime
we're
going
to
go
into
a
back
lunge
now,
okay,
so
we're
going
to
take
those
punches
over
the
head.
A
So
again,
this
is
obviously
harder,
since
we
have
start
taking
this
up
it's
harder
than
when
we
were
taking
it
across.
If
you
need
to
drop
these
weights,
then
do
okay,
you
can
still
just
have
your
clenched
fist
and
reach
across
okay.
Just
listen
so
think
about
how
your
shoulders
are
feeling
just
think
about
how
the
body's
feeling
and
work
with
it.
Okay,
so
feet!
A
Hip-Width
apart
tummy's
drawn
in
we're
gonna
done
you
back
now,
so
I'm
gonna,
take
it
back
one
two
and
up
other
legs
down
one
two
and
up
take
it
back
one
two
and
up
and
down
one
two,
and
that's
we're
on
the
clock
on
this
I'm.
Just
glad
to
know
to
see
how
we're
doing
for
time
and
reach
and
up
and
reach
and
up
and
reach
so
this
is
getting
tiring
now
and
you
need
to
rest
those
weights
off
drop
them
drop
them
to
the
floor.
Just
stay
with
the
move.
A
If
the
back
lunge
is
too
much
stay
with
the
arms
or
the
arms
too
much
same
with
the
lunge,
we've
got
one
more
each
leg.
Last
one
and
rest
it:
okay,
good,
shake
the
legs
off
drop
those
weights
have
some
water
and
take
a
breather.
Okay,
good
work,
okay
right,
so
just
keep
the
legs
and
arms
moving.
So
every
time
you
break
just
keep
them
moving,
keep
them
working,
okay,
so
with
or
without
the
weights.
A
Now
we're
just
going
to
go
into
a
little
one
piece,
so
you
can
have
the
width
or
without
whichever
suits
you.
Okay,
so
we're
just
gonna
raise
those
arms
now
so
well,
we
use
just
our
arms
and
we're
gonna
be
moving
them
around
up
and
down
and
around
just
make
sure
you've
got
a
slight
bend
in
your
knee
okay,
so
I
want
you
to
draw
that
tummy
and
up
with
the
shoulders
down
and
I
want
a
very
slight
bend
in
your
knees,
feet
hip-width
apart!
A
A
So
again,
if
you're
doing
this
with
the
weights-
and
you
suddenly
think
just
not
getting
comfortable-
now
drop
the
weights,
you
can
do
this
just
as
well,
without
don't
have
to
have
the
weights
on
it
all
the
time
and
let's
go
for
one
more
we're
up
and
take
the
arms
to
the
side.
Now
this
is
really
important
that
we
don't
shrug
the
shoulders
here,
we're
taking
it
out
and
down.
So
it's
a
lift
and
down
and.
A
Stay
relaxed,
don't
shrug
those
shoulders
up
to
the
air,
so
this
can
start
getting
heavy
now
so
anytime.
You
need
to
stop
just
come
and
join
back
in
when
you
feel
ready
to
do
so.
If
you
are
stopping
just
keep
moving
just
keep
the
legs
moving
arms
moving
a
little
bit.
We're
gonna
go
for
five,
four,
three
two
and
one
rest
down:
roll
the
shoulders
back.
Okay,
we're
going
to
now
bring
this
up!
We're
gonna
have
the
elbows
together
and
take
it
out,
and
in
now
this
can't
get
heavy
with
the
weight.
A
So
you
choose
what
you're
going
to
do
with
them
check
your
position.
Knees
bent,
okay,
ready,
taking
those
arms
up,
elbows
towards
each
other
and
out
and
in
out
and
in
again
this
doesn't
feel
comfortable
going
back
to
what
is
the
other
moves?
So
let
me
keep
moving.
It's
fine
use,
your
workout!
You
pick
out
what
works
for
you.
You
could
just
do
some
arm
circles
here,
some
shoulder
circles,
that's
it
out
and
in
four
more
and
three.
A
Two
last
one
and
bring
that
in
carefully
bring
it
down,
drop
the
weights
down
to
the
floor,
face
into
the
floor
just
set
down
ten,
just
let
them
hang
and
just
whilst
they're
there
just
let
them
circle
a
little
bit
one
way
small
circles
and
let
them
just
change
direction,
just
letting
them
hang
relaxing
through
that
shoulder
and
roll
yourself
up
shake
off
and
grab
some
water.
Okay,
we're
gonna
go
into
a
little
bit
of
balance
now
through
the
legs
same
wall
to
hold
on
to.
A
If
you
need
to
support
chance,
the
support
which
ever
we've
got
two
ways
of
doing
these,
so
we're
going
to
do
which
we've
done
before
over
the
last
couple
of
weeks,
the
supporting
leg
has
a
slight
bend
to
it.
Okay,
we're
going
to
take
that
leg
where
we
were
taking
them
forward
straight
before
we're
gonna
need
lift
this
one.
Okay,
we're
going
to
lift
the
knee
up
in
front!
Then
we're
going
to
take
it
out
to
the
side.
Then
we're
going
to
bend
the
knee
with
a
slight
push
back.
Okay,
that's
right!
Push
back!
A
A
So
this
is
good
for
your
balance,
always
good
to
check
on
your
balance
from
time
to
time,
something
that
we
all
need
going
through
one
more
up,
so
you
can
tap
the
floor
list
and
back
and
change
legs
good!
Shake
off
these
we're
gonna
fill
that
in
supporting
legs
all
right,
so
just
give
it
a
little
shake
a
bit
little
tap
and
go
on
to
the
other
side.
Okay,
you
normally
find
one
sides
a
little
bit
easier
than
the
other
as
well.
Okay.
A
If
you
can.
Okay
again,
if
you
start
to
wobble
touch
that
foot
down,
don't
start
going
because
the
thing
is
the
more
you
wobble,
the
more
we
start,
swaying,
there's
less
likely.
You
are
to
be
able
to
hold
it.
So
you
just
tap
that
toe
down
and
go
back
into
it
in
five
four
three,
two
one:
it
will
shake
off
swapping
over.
Let's
see
this
is
just
so-so
pending
that
supported
leg.
A
A
A
Okay,
so
I'm
gonna
move
this
screen
slightly.
To
make
sure
that
you
can
see
me,
let
me
put
that
down.
Oops
I've
just
fallen
over
sorry
I've,
just
not
you
over
okay.
So
hopefully
you
can
see
me
here
now
on
the
floor,
so
we're
gonna
do
a
little
bit
of
tummies.
Okay,
so
I'm
gonna
lay
down
again
with
the
tummies.
It
doesn't
matter
how
far
off
the
floor.
You're
coming
is
the
fact
that
you're
trying
to
make
sure
you're
working
from
your
tummy
and
not
from
your
back
or
from
your
neck.
Okay.
A
So
really
with
this
small
crunch,
it's
gonna
be
a
really
small
crunch,
but
I
just
want
you
to
focus
on
a
double
chin.
So
if
you
kind
of
focus
on
bringing
your
chin
to
your
chest,
it
doesn't
matter
how
much
you
peel
away
from
the
floor,
because
if
you
as
long
as
you're
here
with
your
eye
gaze,
going
towards
your
knees,
we
then
know
that
we're
focusing
a
little
bit
more
on
the
area
that
we
want
to
be
working
okay,
so
feet
on
the
floor.
A
Whichever
works
for
you,
okay,
so
we're
trying
to
keep
kind
of
still
through
these,
it's
really
as
stable
as
we
can
our
eye
gazes
staying
fixed
ahead
and
in
and
in,
and
if
you
need
to
continue
with
there,
just
lifting
up
and
down
up,
let's
go
for
one
more
one
more
and
down
and
rest
off
carefully
putting
the
knees
in
okay
feet
go
to
the
floor.
We're
going
to
take
this
the
crunch
that
we
were
doing
so
here,
but
we're
going
to
take
it
across
across
and
down
okay.
A
A
Eight
seven,
six,
five,
four
three:
two
one:
relax
back
down
carefully
slight
draw
on
the
knees
feet:
go
down:
hands
down
tucking
that
chin
curling
up
through
those
hips
again
rolling
up
and
lift
hold
for
ten
nine,
eight,
seven,
six,
five,
four
three:
two
one
carefully:
lowering
really
carefully
lowering
down
to
the
floor
and
small
tuck
one
more
to
do
here.
What's
down
hands
on
the
floor
curl
and
lift
hold
for
ten
nine,
eight,
seven,
six,
five,
four
three
two
and
one
carefully
lower
that
down
draw
the
knees
towards
your
chest.
A
And
relax
up
good,
okay,
let's
just
take
up
body
long
while
we're
here
so
we're
just
gonna,
lay
out
arms
above
the
head.
If
you
can,
okay,
don't
have
to
be
straight,
they
can
be
here
if
you
can't
straighten
the
arms,
just
try
and
lengthen
away
to
try
and
point
the
tens
point
the
fingers
just
relaxing
through
and
then
relax
just
let
them
go.
Floppy
draw
the
knees
in
towards
the
chest.
Just
take
one
in
small
hug
there
and
change
other
one
small
hug
in
and
down
both
in.
A
A
A
A
Should
be
nice,
relax
down
into
the
chest
breathing
in
as
you
let
that
breath
go
all
you
to
really
exaggerate
that
curl
round
nice
C
shape
through
the
back,
so
hips
go
back
arms
stretch
away
that
a
head
sink
through
the
middle
really
work,
those
shoulders
away
from
the
body
rounding
off
the
back
now
bring
it
back
in
towards
you.
Bring
that
one
arm
in
to
the
waist
and
tilt
to
one
side.
Just
get
a
stretch
out
of
that
waist
and
bring
it
back
in
into
the
body
other
arm
reaches
over
the
top.
A
Bring
it
back
down.
Take
the
hands
behind
breathe
in,
as
you
breathe
out,
trim
lift
the
arms
a
little
bit
away
as
you
take
chin
up
towards
the
ceiling.
Shoulders
are
pulling
down
towards
the
ribs
opening
up
that
chest
stretching
through
the
shoulders
and
shake
the
arms
off
shape
the
legs.
That's
you
done
well
done!
Thank
you
for
joining.
Have
a
great
week,
I'll
be
back
Wednesday
for
another
session,
so
I
will
hopefully
see
you,
then
bye,
bye,
bye,.