BCP Council, England Our Two Riversmeet Leisure Centre Fitness Classes, 29 Jan 2021

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From YouTube: Tone Zone with Helen (29/01/21)

Description

Tone Zone with Helen

Please be advised that this workout is carried out at your own risk. Neither Two Riversmeet or the instructor accept any responsibility for injuries sustained during this workout.

This workout is intended for fit and healthy participants with no pre-existing medical conditions or injuries. Please consult your doctor prior to starting any new exercise routine.

Listen to your body and stop if you feel any pain or discomfort.

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Morning ruth hope, you're good having a good week.

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Just wait for a few other people, so tone done again today. Hope everyone's had a good week.

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So really low low impact class suitable for anyone just do what you can work around any mobility issues or injuries that you've got.

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um Circuit kind of session, so we're doing a minute of each exercise and uh have a little rest in between and carry on. Okay, I'm good thanks, ray hi rose, hey chris. If you're there too, you have a good week, thanks ruth on the phone still, but it's uh getting a little bit easier to manage now a bit quieter. So that's good hi alex busy working on the phones, hi arena, hope you're doing well right.

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Okay, so I got some different music today I think it's called golden oldies pop, so a few different tunes okay, um so we'll get started so warm.

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Up, first of all, say just take it at your own pace. um If you can work harder than what.

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I'm doing then do that work faster, lift heavier weights, whatever you need to make it.

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To your own ability, okay, all right! Stop the music.

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Okay, so on the spot, just step in knees up.

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Nice big circles.

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Let's go backwards now.

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Let's go high with the knees now really.

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Let's change it to.

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Okay, let's get back to arms, say punching forwards, keep on stepping just a little.

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And let's go upwards now punch it up to the ceiling.

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And let's go side to side with your arms.

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Good right, so, let's go into our circus here, say min on each and we've got knee lifts first of all so high as you can really come up.

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Good programs, okay, gonna, go into lateral raises. She needs a little weights, so tin cans, whatever you've got.

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Coming up to shoulder height.

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Weekend's, nearly here doesn't look very nice weather, though horrible, which is a shame.

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Good just starts filling your shoulders getting nice and.

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Okay, so we've got dumbbell swings next, so that's heavier weight so hold both of them in one hand or bend your knees and straighten up, but you lift the weight up.

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Okay, so most of the work is being done through the legs.

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Okay, three more three, two and one okay jogging on the spot, so shake it all off jog around your room, whatever kind of space you've.

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Got hi mom all.

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On the jogging that we're doing at the minute, there's a few of them throughout the workout, so I've said before. If you need to grab a drink at this time, then it's good time to to grab one. Hopefully little rest have a little sit down.

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Okay, so we're into standing on one leg now holding something if you need it, but you're trying to hold on with as little as possible, so you're exercising those balance.

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So if you find this easier now, if you're not wobbling around too much to make it a little bit harder, if you close your eyes, it will make it a lot harder. So if you close your eyes- and it will really work a lot harder, it's good to practice that as well, if you're standing on one leg, okay, now all right, let's swap legs.

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A little bit longer keep on.

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Try closing your eyes just for a few seconds, open them up and then, as we get as we go through the weeks, try and close them for a little bit longer.

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Good right going into squats.

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Feet hip width apart, come down like you're sitting on something so you're sitting back breaking from the hips, so try not to come forward with your back you're sitting straight back, just go as low as that. You can really good for your knees this one.

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So even if you're just coming down halfway, it's still still a good exercise.

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Try and keep your feet nice and straight make sure they're not turning outwards or inwards.

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And also your knees, they want to follow your toes so make sure that your knees don't come in or out following your toes.

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As you come up, squeeze your button to push.

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Up: okay, all right we're going into side bends now.

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Okay, so weight in each hand, or you can have a heavier and just do it one side at a time. Okay, we have both sides.

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Keep on getting a little bit longer.

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Good, okay, bicep curl. So again you might want to hold both weights in one arm if you need a bit of a heavier weight to work the front of the arm here. Otherwise you can do one arm at a time or both.

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Try not to use your back at all, make sure it's just your arms that are moving so make sure you're not swinging like this. Okay, so just your arms and lifting the weight. So you should start to feed it in front of your.

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All right, let's get five more, this one says five, four, three, two and one good, so drop your weights and shake your arms up as you do a bit of a.

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Perfect well done: okay, I'm gonna go into star jumps, so you can jump it if you can, if you can't stop it. Okay, but arms, nice and high, and keep on.

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Really reach up with those.

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Okay, he's gonna use this chair next, give him guy a chair. You can use your safer and it's not a rest we're just sitting down, but as soon as you sit down, you've gotta stand back up again. Okay, so really working these front of your muscles and your legs stay up and down.

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Got 10 more seconds on here so keep on moving quickly, as you can.

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Perfect well done.

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Okay, we've got air punching next, so punch. However, you want to punch just keep on moving with those arms punching out punching forwards. Do some perks do some uppercuts whatever you want to do.

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Just starting to warm up, it's really cold in here. So that's why my jackets, it's like freezing when they come.

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Okay, perfect we're going to shake those arms off again because you're going to go back to your jogging, so jogging on the spot jogging around the room, whatever you've got space for grab a drink have a little rest. If you need.

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Who watched winter watch last night can't believe how intelligent pigeons are, if you would have thought, should uh catch up and watch if you didn't watch it? It's pretty interesting about.

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Okay, good we're going back to using the chair now, but you might not need to use the chair now, but if you need it, you just hold on with your fingertips.

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One foot stays back, bend down towards the floor and come back so backwards.

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I think I said last week: try it with one hand, see if you actually leave hold on with both try and let go and do one see if you're getting.

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You can't get all the way down. Don't worry just come down as far as you can, but you kind of keep your back nice and straight. So all the movement comes from the from the legs.

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All right, let's go two more on each side.

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That's one one more, each side.

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Okay, spotty doug: this is for your coordination. Yeah, so opposite leg opposite hand in front. If you can bounce it this way, if you can't just walk it, keep on moving.

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So it doesn't matter how slow you move on this one just try and get it right so always make sure you've got opposites in front okay and then just swap.

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Good that'd be okay for that one: okay, back to your weights,.

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Front raises this time: it's the same as the natural rays, but this time you're coming up to the front. Okay, so just to shoulder height and then back down. So do both arms. You can do one arm at a time, whichever is more.

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um Circle, so you can hold on to your weights if you want to make it a little bit harder. Okay, but if not arms out to shoulder height and little circles, the little circles can go up and down. You can go side to side whatever you want to do with your arms, just keep them up. Okay,.

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So, ideally, keep them up for the minute. You really need a rest. You can have a little rest, shake them up and straight back up.

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You don't know this tune, never heard it.

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Oh good, shake him off: okay back to jogging, on the spot, ready to give those arms a shake.

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I know this one.

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Okay, so after this jogging, it's the uh three floor exercises okay. So if you need extra time in getting onto the floor and start start getting down.

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Okay, so on the floor, you're on um all fours. First of all, so we're going to do the superman, so coordination again opposite arm to opposite leg. Okay, so you're here, opposite arms, opposite leg, knees up and back down and the other side just hold it for a few seconds. Each.

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All right, two more each.

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Okay, so we've got crunch neck, so len on your back.

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So it's not a big movement you're just aiming to push your hands up towards your.

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So, just that little movement, you should feel it in your.

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Good okay um same position, this time, you're lifting your hips off the floor; okay, so really good for the lower back this one. So then flat on your back bending your knees, hands are on the floor and push your hips up.

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Let's get five more days, those.

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One perfect take your time getting out. Okay, just take as much time as you need.

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And then, when you're ready, we're gonna do toe touching, so your feet are nice and wide opposite hands? Go down to touch your toes, you can and come back.

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If you just, let me.

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Down and a stretch now, okay, so really important part of the workout so make sure you stay for the stretch. Okay, so, first of all, let's just give those arms a big circle. Nice big stretch round.

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Really stretch.

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Up high high, as you can really lift them up.

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And then nice big kick.

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Good stretch off looking up to the ceiling hold it.

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I'm looking down to the floor.

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Good stretch, your shoulders off say one arm across and pull.

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So again, change your hands behind stretching your.

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Stretching your back looking down to the floor.

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So you're gonna stretch your legs off now so hold on to the chair. If you need to, but up onto one leg, um push your knees together. If you can really pull up that toe, so you can feel a stretch in the front of your leg. If you can't try and push your hip forward and you should be able to feel the stretch even.

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Good and then we're going to stretch the back of your legs just nice and slowly reaching down towards the.

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And then come up nice and slowly.

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uh Well done everyone well done for joining in, and I will see you next friday same time. Okay, bye for now have a good week.