►
From YouTube: Tone Zone with Ali Recorded 11th 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
Hi
old
tome
zone
here
I've
moved
into
a
different
space,
so
maybe
this
might
be
a
little
bit
lighter
to
do
the
class.
We're
okay
with
wait,
does
wait
another
minute
or
so
so
if
you
want
to
go
and
grab
yourself
some
water
weights,
if
you've
got
them
a
chair,
that
would
be
handy.
So
if
you
just
grab
those
few
bits
and
pieces,
we
will
get
ready
to
start
we'll
just
give
it
another
30
seconds
or
so
minute,
just
to
get
people
see
if
anyone
else
wants
to
join
us.
A
A
Okay,
think
that's
fine,
okay,
so
I'll
just
read
out
the
little
piece
before
we
get
started
so
just
to
say
just
to
note
that
the
following
workout
is
intended
for
fit
and
healthy
participants
with
no
pre-existing
medical
conditions
or
injuries.
It
is
not
recommended
that
people
with
pre-existing
conditions
or
injuries
extra
care
must
be
taken
with
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
to
just
reinforce
patches,
go
steady,
anything
that
you
struggle
with
exercise
wise.
A
It
is
a
more
low-impact
and
work
out,
particularly
today,
haven't
got
any
jumping
around
going
in
at
all
today.
So
we've
got
a
little
bit
work
through
the
waist
the
floor
work
we're
not
going
to
take
to
the
floor.
I'm
gonna.
Do
it
standing
today
just
to
mix
it
up
a
little
bit,
and
just
because
not
everybody
is
gets
on
the
floor
as
easily
as
those
others.
So
I
thought
we'll
do
some
of
those
exercises
standing
so
that
it
works
for
everybody.
Okay,
go
your
water
to
hand
weights
if
you
want
to
use
them.
A
Just
light
weights
and
we
will
start
moving
so,
let's
just
start
gently
marching
through
the
legs
a
little
bit
of
work
through
the
arms.
That's
it
so.
The
time
zone
class
is
really
designed
for
and
lower
low
levels
are
not
really
high,
cardio
or
anything
towards
more
just
about
just
a
toning
class.
Just
gentle
through
the
joints
so
suitable
for
everybody
really
okay,
so
you
work
it
how
you
want
so
with
the
marching.
If
you
want
to
take
that
into
a
light
job,
then
do
so.
Okay,
you
work
it.
A
A
A
A
So
just
any
of
the
classes
that
you
do
remember
to
put
a
little
thumbs
up
at
the
end,
so
that
we
know
that
you've
taken
part
in
the
class
and
then
Simone
will
enter
you
into
the
draw
to
win
PT
sessions.
Okay,
so
try
to
remove
it,
I'll
try
and
remind
you
at
the
end
and
then
marching
it
through
match
that
through
that's
it.
A
So
just
another
thing
to
keep
you
busy:
okay,
take
those
pizzas
stuff
and
now
starting
round
now,
I've
got
a
lower
ceiling
in
here,
so
I've
got
tough
I'm
at
the
end
of
the
garden
and
the
ceilings
sloped.
So
my
arms
can't
quite
we
chose
five
bend.
The
knees
I'll
get
a
little
bit
more
round
and
round
change
direction,
bring
it
forward
and
forward.
That's
it
really
scooping
around
scoop
scoop,
that's
it
in
three
and
two
and
one
and
rest
those
arms
down.
A
Okay,
to
tell
them
it
will
shake
the
arms
and
legs,
let's
start
getting
into
the
class
now,
so
we're
going
to
start
warming
through
the
back,
though
just
for
the
first
move,
so
I
want
to
do
forward
bends.
So,
with
your
feet,
hip-width
apart
now,
you
can
have
a
slight
bend
in
the
knees
which
makes
it
a
little
bit
easier
through
the
back
or
if
you
are
quite
flexible,
you
can
have
the
legs
straight.
A
We're
gonna
start
by
tucking
that
chin
and
walking
our
hands
down
towards
the
shins
rounding
off
the
back
and
then
we're
gonna,
pull
it
back
up.
We're
gonna
try
and
keep
our
hips
from
pushing
backwards
too
much
so
we're
just
folding
it
forward
curving
through
that
back
and
bringing
it
up.
I'm
gonna
go
on
the
side
here,
so
you
can
see
so
we're
talking
that
chin
we're
rolling.
Now,
each
time
we
go
down,
we're
gonna
try
to
go
that
a
little
bit
lower
and
the
last
thing
that
comes
up
is
the
chin.
A
A
That's
it
so
if
this
coming
up
and
down
makes
you
feel
a
little
bit
dizzy,
then
don't
get
quite
so
low.
You
can
just
if
you
struggle
with
that,
you
can
keep
your
eye
gaze
forward
and
just
do
a
small
reach
forward
and
up
so
that
your
eyes
stays
okay.
Some
people
coming
from
he
continually
going
up
and
down
can
make
them
a
little
bit
dizzy.
So
if
it
does
just
modify
it
a
little
bit
and
bring
that
up,
let's
go
for
one
more
here
and
forward
and
bringing
that
up.
A
Chin
comes
up
our
face
round
again
we're
gonna
go
into
a
side
Bend
and
down
the
side
of
that
leg.
So
very
slight,
bend
in
the
knee
here,
your
tummy's
drawn
in
so
you're
trying
to
pull
that
belly
button
back
towards
your
spine.
Your
shoulders
are
trying
to
come
down
towards
your
ribcage,
so
we're
relaxed
through
that
shoulder
width
following
the
seam
on
the
side
by
leggings
or
just
down
the
middle
site
of
the
leg,
so
we're
reaching
I'm
on
the
clock
here
on
this
one,
so
we're
gonna
keep
reaching
so
I
know.
A
It's
point
really
try
to
work.
It
out
of
this
waist
breathing
out
as
you
take
it
over
and
one
more
on
this
side.
We're
gonna
swap
sides,
so
both
only
go
as
low
as
you
can,
by
keeping
the
hips
forward
the
knees
forward.
Some
it
is
doesn't
make
sure
it
is
a
side
when
don't
try
to
come
forward
with
it
tall
or
twisting
you're.
Just
working
on
this
side.
The
belly
button
strong
back
towards
the
spine
and
you
breathing
and.
A
That's
it
good,
so
really
lengthening
almost
done
here:
let's
go
through
one
more
reach
and
bring
that
in
good
taking
the
feet
a
little
bit
wider
toes
are
pointing
out
slightly
we're
going
to
come
through.
Take
your
weights.
Actually,
if
you
want
to
take
one
of
your
weights,
you
can
to
give
you
something
to
work
with
or
a
tin
of
food
or
whatever
it
is
you've
got.
If
not
you
just
clasp
your
fists,
you
don't
actually
need
once
okay,
we're
gonna
bend
the
knees,
take
it
through
between
our
legs
and
we're.
A
Gonna
reach
you
up
as
we
straighten
through
the
legs.
Keep
it
in
your
eye.
Gaze!
Don't
take
it
back,
because
you'll
have
tendency
to
try
and
start
arching
your
back,
which
we
don't
want.
This
is
about
trying
to
drive
the
hips
forward
slight
squeeze
through
your
bottom.
Okay,
as
you
take
the
legs
straight,
so
we
bend
the
knees.
Knees
are
coming
out
over
our
toes,
so
we
Bend
and
we
reach
up
and
Bend
and
straighten
as
we
pull
those
hips
forward
up
and
down.
So
don't
forget
about
the
tummy.
A
That's
it
and
lift
I'm
gonna
go
on
the
flop
here
on
this.
We're
gonna
go
in
another
30
seconds
on
this
driving
up,
so
you
breathe
out
as
you
breathe
in
and
up
and
up
good,
so
just
keeping
this
going.
So
this
would
be
similar
to
similar
to
a
kettlebell
swing.
If
you
were
using
a
bigger
weight,
so
we're
just
driving
through
the
hips,
let's
go
for
one
more
up
and
rest
it
down
from
that
footing.
Good
you
can
take
the
weight
down,
need
the
weights
on
one
side.
It
will
shape
the
legs.
A
We're
gonna
do
small
circles
now,
with
the
less
we're
gonna
start
off.
First
just
tapping
the
leg:
that's
supporting
you
has
a
slight
bend
in
it
shoulders
down
tummies
in
okay.
So
with
this
other
leg,
we're
going
to
start
top
pointing
forward
pointing
out
pointing
behind
and
then
flex
that
foot
as
you
bring
it
through
tap
tap
tap
flex.
It
through
point
point
point
flex:
it
through
point
point
point
flex,
as
it
comes
through
now,
if
you're
quite
comfortable
with
that
I'm
gonna
start
with
the
clock.
A
We've
got
another
two
here
last
one
and
we're
going
to
reverse
it
now,
so
you
can
take
that
leg
down
give
the
other
leg
a
little
bit
of
shape
is
this
leg
does
gets
tired
to
the
supporting
leg,
so
we
go
into
it
again.
So
slight
Bend
on
the
supporting
leg
tummies
drawn
in
shoulders
down.
Okay,
we're
going
to
reverse
this
nap,
so
we're
going
to
tap
backwards,
so
we're
going
to
tap
tap
tap
flex
to
bring
it
through.
Point
point:
point
flex
that
foot
point
so
we're
tapping
it
through
now
same
again.
A
Now,
so,
if
you're
able
to
do
or
want
to
do
the
circles,
that's
it
flatten
it
pointing
it
round
and
flex
to
come
through
point
and
flex
to
come
through
so
hold
on
to
that
chair.
If
you
need
to
just
try
and
keep
the
body
upright,
that's
it
good.
Let's
get
the
two
more
in
this
direction
last
one
and
relax
that
off
just
go
into
a
little
March
here,
but
you
should
start
feeling
it
on
that
supporting
leg
so
marching
that
off
we've
got
to
change
sides
so
slight
bend
in
that
legs.
A
It's
a
port
and
use
of
a
bowing
on
to
the
other
side.
Now
Thomaston
shoulders
drawn
down
tapping
that
foot
forward
first
step
tap,
tap,
tap
and
flex
that
foot
pointing
for
the
tapping
we
flex
it
to
get
through
point
point
point
and
through
point
point
point
now
again:
if
you're
happy
to
start
taking
that
foot
up
and
circling
we're
going
to
go
on
the
clock
now
to
do
the
circles
round,
flexing
it
as
it
comes
through
point,
our
flex
point
and
flex.
If
you
want
to
stay
with
the
tap,
then
stay
with
the
tap.
A
If
you
need
to
hold
on
to
your
chair
for
support,
just
try
and
keep
the
body
upright
we're
on
the
clock
here
and
round.
We've
got
two
more
in
this
direction.
Last
one
and
then
we're
gonna
take
that
lid
down
just
walk
it
off
for
a
moment.
We're
gonna
take
it
round
the
other
way,
so
I'm
gonna
start
tapping
back
first,
so
again
supporting
legs
like
bent
other
leg
points
and
tap
back
and
out
and
front
flex
through
point
tap,
tap
and
back
point
tap,
tap
and
back
point
tap
tap!
Don't
forget
about
this
tummy!
A
We
want
to
be
trying
to
pull
that
back
towards
her
spine
the
whole
time,
and
back
so
remember
now
we
can
start
circling.
So
if
you're
happy
to
start
circling
so
flex
and
point
flex
and
point
so
I'm
back
on
the
clock
now
with
this,
because,
obviously,
if
we're
tapping
it
takes
a
bit
longer
to
get
around
in
that
circle,
so
if
I
do
the
cloth
you
don't
have
to
worry
about.
My
counting
through
is
the
speed
it's
gonna
be
slightly
different.
A
A
A
If
you
have
got
them
to
hand,
you
may
as
well
use
them
okay,
so
we're
gonna
do
a
national
race
to
the
side.
Here
again.
The
first
thing
we
need
to
think
about
with
this
is
lifting
their
arm
out
to
the
side,
but
only
as
high
as
we
can
to
keeping
this
shoulder
down.
Okay,
we
don't
want
to
be
hugging.
The
shoulder
up
towards
the
ear
want
to
trick,
keep
as
much
gap
between
your
shoulder
and
the
ear
as
possible.
A
A
So
if
you
get
tired
and
you
want
to
drop
your
weights
down
or
you
need
to
just
stop
and
do
some
shoulder
rolls
little
shoulder
shrugs
just
shaking
off
the
arms,
then
do
so
try
to
breathe
out
as
you
lift
the
arms,
that's
it
up
and
down.
So
this
can
get
quite
tiring
through
the
shoulders.
So
you
do
as
many
as
you
can.
You
could
count
tens
rest.
Ten
rest!
You
don't
have
to
do
the
more
than
one
here.
A
That's
it
I'll
count
down.
I'll
get
to
the
last
ten.
We've
got
ten
nine,
eight,
seven,
six,
five,
four
three
two
and
one
and
roll
those
shoulders
back:
good.
Okay,
all
right!
We're
gonna,
take
both
weights
into
one
hands
if
you
can
or
just
drop
one
of
the
weights.
We're
gonna
take
this
over
towards
the
knee
and
pull
that
back
like
a
rowing
action.
Okay,
so
don't
twist
back
it's
just
a
straight!
Imagine
a
straight
line
here
and
the
elbow
is
in
line
with
your
ear.
Okay,
so
we're
not
twisting
backwards.
A
A
Four
and
five,
if
you
can't
go
that
high
six,
just
put
it
lower
and
seven
and
eight
nine
and
ten
we're
gonna
change
sides
to
change
those
weights
over
I
have
one
or
two
weights,
or
without
okay,
so
starting
feet
wide.
Take
one
knee
bent
weights
to
the
knee
and
pull
back
and
two
and
back
three
and
four.
A
We've
got
another
five,
four
three
two
and
one
and
standing
drop
the
weights.
One
son
came
to
the
little
shake
of
the
arms
slight
bend
in
the
knee
tummies
drawn
in
shoulders
down
we're
gonna
rotate
through
the
waist,
so
we're
gonna
bring
my
hands,
bring
the
hands
in
front
one
on
top
together
and
I.
Want
your
your
elbows
slightly
lower
than
your
shoulder
and
I
want
your
wrist
slightly
lower
than
your
elbow
okay.
So
we're
not
here
in
line
it's
slightly
down.
A
Okay,
that
way,
it
helps
to
keep
our
shoulders
down
a
little
bit
from
here.
We're
gonna
rotate
now.
So,
when
you
tell
your
eye
gaze
with
it,
okay,
so
take
it
round
and
front
other
side
wrapped
and
front
really
important
that
you
focus
on
drawing
your
tummy
in
that
way,
you're
really
looking
after
the
back,
because
if
you
let
this
rotation
be
too
loose,
you
may
over
reach
through
the
back
area,
which
is
not
what
we
want
round
and
round.
A
A
That's
it.
We've
got
another
10
seconds
the
legs
on
this
chair
slightly
too
wide
so,
depending
on
how
wide
I
normally
say
the
heels
in
line
with
the
legs,
the
chair,
it's
a
dying
chair.
There
does
that's
normally
about
right.
This
is
a
guard
one.
So
it's
a
little
bit
wider,
so
looks
slightly
wider
than
hip-width
apart.
Okay,
we're
gonna
sit
down
onto
that
chair.
A
Two
and
one
okay:
stop
with
those
arms
with
the
weights
drop
them
to
one,
so
we're
going
to
try
to
single
leg
now
so
I'm
going
to
bring
the
feet
in
a
little
bit
sitting
down.
Now,
if
you
struggle
to
do
this
single
leg,
you
can
just
have
the
toe
and
push
through
and
up.
Okay,
so
you're
gonna
have
the
toe
down
on
the
front
and
push
through
and
up.
If
you
can
do
it
without
when
you
push
through
that
foot
down
and
up
okay,
so
we're
going
to
go
for
10
each
leg.
A
A
Five,
six
are
really
pushing
into
that
humor.
That's
supporting
leg
and
you've
got
two
more
to
do
last
one
and
down
yeah
okay.
So,
let's
make
you
get
rid
of
the
chair
unless
you
want
to
do
your
press
ups
to
it,
I'm
going
to
show
you
the
press
ups
on
the
wall.
If
you
want
to
use
your
chair,
you
can
use
the
chair.
If
you
want
to
go
to
the
floor,
you
can
go
to
the
floor.
Okay.
So,
whichever
suits
you
I'm
gonna
do
the
wall
the
wall.
A
So
if
you've
got
a
spare
wall,
we
can
do
them
here.
Okay,
so
we're
going
to
take
our
hands
onto
the
wall
slightly
wider
than
shoulder
and
just
taking
the
feet
back
a
little
bit
say
that
I
can
wait
there,
okay,
so
trying
to
keep
the
elbows
Fanny.
It
was
not
to
to
slate
and
from
here,
breathe
in
and
out
and
push
and
two
and
push
three.
So
we
try
not
to
dip
the
body
and
four
and
five.
A
Ten
we're
gonna
stay
standard
by
the
wall.
You
can't
you're
already
on
the
floor
with
your
press-ups.
You
can
do
your
knee
tucks
on
the
floor
from
here
we're
going
to
bring
the
knee
in
in
and
down
and
and
I'm
leaning
into
the
wall
and
four
five,
six
really
tucking
that
near
seven
and
eight
nine
and
ten
now
from
here,
I'm
going
to
take
that
leg
back
now.
A
So
what
we're
going
to
do
is
I'm
going
to
tuck
and
lift
tuck
and
lift
tuck
and
lift
tuck
and
lift
number
five,
pointing
the
toe
six
point:
seven
and
eight
nine
and
ten
we're
going
to
change
over
now
to
other
leg,
hands
on
that
walls
and
tucking
point
of
the
toe
lift
in.
So
it's
a
little
squeeze
through
your
glutes
three,
don't
arch,
the
back
four
and
five
only
lift
as
much
as
is
comfortable
and
eight
nine
ten
and
bring
that
in
roll
the
shoulders
a
little
bit
of
shake
shake
the
wrist.
A
A
A
Seven
and
eight
nine
and
ten
we're
change
insides
to
come
up
right.
First
check
your
position,
slight
bend
in
those
knees
and
out
to
the
side
and
two
three
four
sits:
nice
long
line,
five,
six,
the
tummies
drawn
in
seven
and
eight
nine
and
ten
and
bring
that
back
in
we
go
back
into
our
March.
Try,
relax
the
arms
off
a
little
bit,
marching
that
through
that's
it
good
five,
four
three,
two
one
and
shake
the
legs
shake
the
arms
have
a
little
drink.
Okay!
Well
done
we're
going
to
go
back
to
our
forward
bends.
A
A
That's
quite
a
nice
way
of
doing
it,
but
still
getting
that
nice
curves
there,
but
a
nice
Bend
through
the
spine
you've
got
the
chair.
There
there's
a
little
bit
of
support,
so
just
use
these
props,
it's
whatever,
which
works
for
you.
Okay,
so
forward
bends
here
so
feet,
hip-width
apart
swipe
into
the
knee.
If
you
need
to
or
straight
on
the
legs,
if
you're
a
little
bit
more
flexible,
okay,
we
start
tucking
that
chin
breathe
in
breathe
out
tuck
the
chin.
We
start
walking
the
hands
down,
try
not
to
push
the
hips
back.
A
If
you
don't
have
to
okay
really,
are
you
trying
to
keep
on
that
same
point
and
we're
gonna,
bring
the
arms
up
now
up
and
take
them
down?
Tuck
the
chin
reach
so
each
time
we're
going
to
try
and
go
a
little
bit
lower
and
up
so
again
you
may
need
to
bring
those
arms
up
and
back
down,
so
you
may
need
to
start
Benjamin
order
to
go
a
little
bit
lower.
You
might
want
a
slight
bend
in
your
knee
and,
if
that's
the
case,
that's
fine
arms
up.
A
I
can't
actually
reach
my
arms
up
as
much
as
I
want
to
here,
because
his
ceiling
is
too
low,
but
do
do
a
nice
stretch
up
and
down
and
roll
it
up
again.
Try
reach
up
looking
up
and
we're
gonna
go
for
one
more
roll,
it
doesn't
see
if
you
can
get
down
towards
the
toes
now.
You
might
need
a
slight
bend
in
that
knee.
That's
fine!
We're
gonna
hold
it
there.
A
Now,
just
let
the
arms
hang
just
let
the
head
and
the
arms
just
hang
and
well
sure
they're,
just
let
the
arms
do
small
circles
slight
bend
in
the
knees.
It's
more
comfortable
little
circles
round
change
directions
with
those
arms.
Just
let
those
ups
hang
they'll
go
into
a
gentle
circle
themselves
that
just
loosens
up
that
shoulder
joint
and
bring
the
arms
to
a
stop
start
to
fold
just
a
very
slowly
up.
She
was
the
last
thing
to
raise,
make
sure
you're
not
getting
dizzy
and
from
there
take
that
right.
A
They
push
that
heel
down
to
the
floors
and
pushing
back
fishing
side
hill,
as
you
do
so
bring
the
arms
around
the
front
and
Tran
extend
the
hallway
a
little
bit
so
just
reaching
away
with
the
arms
nice
and
low
through
the
body
and
bring
it
back
in
bring
that
foot
in.
Take
the
other
foot
back
start
to
ease
that
heel.
Down
till
you
find
that
stretch
again
bring
the
arms
round,
turn
their
hands
now
palms
out
and
reach
away.
A
And
again,
if
you
get
wobbly
here,
hold
on
to
your
chair,
hold
on
to
the
wall,
have
something
to
help
you
out
and
bring
that
leg
back
from
the
arms
back
roll
the
shoulders
three
times
back
and
bring
them
forward
three
times
and
then
hold
on
to
the
wall.
If
you
need
to,
or
the
chair
taking
one
leg
up
behind
hill
to
the
bottom
knees
close
together
and
then
try
and
push
that
hip
forward
of
this
bent
leg,
except
that
stretch
out
of
the
front
of
the
thigh
okay,
that's
it
and
release
that
leg
down.
A
And
we're
gonna
release
that
leg
down.
If
the
legs
shake
get
the
arms
a
little
shake.
Okay,
you
are
done,
stay
well
done.
Thank
you
for
joining,
or
anyone
is
doing
it
at
any
time,
just
to
say
the
classes
that
you're
doing
once
you've
finished
the
class
send
the
thumbs
up
on
to
the
screen,
and
then
we
will
know
then
that
you've
done
the
class
and
Simone
can
enter
you
in
for
the
draw
for
the
PT
session.
Okay,
so
try
to
remember
to
do
that
at
the
end
of
every
class.
Okay!