►
From YouTube: Tone Zone with Ali Recorded 26 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
Good
morning
afternoon,
turn
zone
with
Allison
here
hope,
you're,
all
well
and
enjoying
the
sunshine
we
will
get
started
in
a
moment,
just
give
it
a
another
few
seconds.
So
if
you
want
to
gather
your
bits
and
pieces
again,
I
won't
be
playing
music.
So
if
you
want
to
put
the
radio
on
I'll
put
some
music
on
or
your
own,
then
do.
Oh,
it's
quite
nicely
to
listen
to
so.
I've
listened
to
my
feet
on
the
floor
there
and
get
some
water
make
sure.
You've
got
water,
it's
hot
again
today,
so
water
waits.
A
If
you
want
to
use
them,
I
just
use
these
light
weights
here
and
you
can
use
tins
of
food
water
bottles
or
you
don't
even
have
to
use
weights.
You
can
just
clench
your
fists,
you
don't
really
need
them,
so
don't
worry
and
a
chair
is
handy
as
well
so,
but
you
can
do
it
without
all
of
these
things,
but
if
you've
got
them
to
hand
just
have
them
ready
and
they've
grabbed
my
weight.
Okay.
A
Okay,
so
before
we
start
I'm,
just
gonna
read
our
disclaimer.
So
please
note
that
the
following
workout
is
intended
for
fit
and
healthy
participants
with
no
pre-existing
medical
conditions
or
injuries.
It's
not
recommended
for
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.
So
just
take
notice
you're
there
on
your
own,
we're
not
working
with
you,
so
you
need
to
just
if
it
doesn't
feel
right
to
stop.
A
You
need
to
get
water
at
any
point,
then
just
stop
if
you're
not
doing
it
in
real
time.
You
can
just
pause
it
as
you
go
through
anyway,
with
the
exercises
I'll
show
you
a
couple
of
so
we'll
do
different
versions
of
them.
We
can
ramp
it
up.
We
can
bring
it
back
down,
and
so
it's
suitable
for
everybody,
okay,
alright,
so
little
bit
of
water
to
start
and
then
we'll
get
warmed
up.
A
A
All
right,
I'm
gonna,
take
my
shoes
off
the
only
reason
I
do
it
in
bare
feet
is
because
about
as
I
haven't
woken
music
on
I
think
that's!
My
trade
nerds
are
a
little
bit
noisy
on
the
floor,
so
I
do
it
in
bare
feet,
but
if
you've
got
at
home
there,
I
would
suggest
having
your
shoes
on
okay,
all
right.
Let's
just
start
marching
through
we're
just
going
to
gently
lifting
those
knees
up,
stop
moving
the
arms
just
say
that
we
can
loosen
up
through
the
shoulders
through
the
arms
and
the
nice
quick
March.
A
A
A
A
A
A
A
A
We're
gonna
start
with
the
arms
and
then
we'll
do
the
lower
bodies
have
stop
the
upper
body
first.
So
we're
going
to
stand
with
a
slight
bend
in
the
knees
our
shoulders
coming
down
towards
our
ribcage,
our
belly
buttons
back
towards
us.
Fine
and
we're
gonna
start
off
with
that
curl
up
curl
and
two.
We
got
ten
three
and
four
five.
So
if
you're
not
using
weights,
just
clench
your
fists
and
seven,
eight
nine
now
on
ten
we're
gonna
keep
them
to
the
shoulders.
We're
gonna
turn
off
hands
to
face
the
other
way.
A
We're
gonna
push
above
the
head
to
touch
and
shoulders
touch,
and
so,
when
I
take
them
above
the
head,
I
can
see
as
I
look.
I
can
see
them
so
they're,
not
behind
we're.
Not
there
we're
taking
them
slightly
forward
and
touch
we'll
go
for
five
more
slight
bend
in
that
knee
and
for
three
and
two
and
one
bring
it
back
to
the
shoulders,
bring
it
back
down
there.
So
our
fists
our
hands
are
facing
in
towards
each
other.
We're
gonna
take
it
down
and
up
two
and
three
four,
so
I'm,
really
squeezing
as
I.
A
Take
it
down
six
and
seven
eight
nine
now
on
ten
I,
keep
it
to
the
side
I'm
lifting
away,
and
so
my
shoulders
are
down
towards
my
ribs
four
and
five
six,
seven
and
eight
nine,
ten
and
rest.
The
up
you
can
stay.
Holding
and
we're
gonna.
Take
our
feet
slightly
wider
and
we're
gonna
just
pretend
to
sit
down
in
the
chair,
so
squat
down
one
and
two,
so
the
weights
can
be
wherever
you
want
them
to
be
and
4
5.
A
A
A
A
A
Ten
bring
it
into
the
middle
standing
slight
bend
in
those
knees:
feet
hip
width
apart
tummy's
drawn
in
shoulders
down
my
back
to
our
curls
curl
it
up
at
two
three:
four:
five:
six:
seven
and
eight
nine
on
ten
we're
holding
it
here
with
certain
outfits
around
we're.
Taking
it
up
to
touch
and
two
so
remember
as
you
look
up,
you
should
be
able
to
see
it
for.
A
Five,
six
seven
eight
keep
the
shoulders
down
nine
and
ten
relax.
The
arms
were
back
into
that
front,
lunge
also
squats,
first
of
all,
so
slightly
wider.
The
reason
taking
this
slightly
wider
just
makes
it
a
little
bit
easier.
Okay,
so
slightly
wide
when
they
speak,
try
and
keep
the
knees
facing
forward
arms.
You
can
do
what
you
like
with
them.
They
can
just
be
here.
They
can
be
here.
You
can
loop
loser
weights
if
you
want
to
and
squat
down
and
so
find.
Where
is
the
most
comfortable
place
for
you
to
have
your
feet?
A
That's
it.
You've
got
five
more
five
and
four.
So
as
if
you're
trying
to
sit
down
three
and
two
pushing
through
the
hips,
one
now
bring
those
feet
in
very
slightly
and
they're
hip-width
apart.
We're
gonna
alternate
that
lunge
forward
and
forward,
and
two
three
four.
So
again,
five.
You
don't
have
to
go
too
deep.
Six,
you
can
keep
it
to
a
more
shallow
and
eight
nine
which
ever
works
for
you.
Ten
we're
coming
to
the
middle
here,
we're
taking
it
out
to
the
side,
so
we're
stepping
out
and
two.
So
this
is
working.
A
This
inner
thigh
and
four
five
six
so
again,
seven
you
just
go
to
a
small,
eight,
nine
and
ten
we're
going
to
take
it
back
and
back
two
three:
four:
five:
six:
seven:
eight
nine
and
ten.
Now
we're
going
to
go
to
the
other
side,
so
I
just
move
over
a
little
bit
and
go
out
and
two
three
so
go
as
deep
as
is
comfortable
for
so
you
don't
even
go
to
hit
five
and
six
seven.
Eight.
A
A
Okay,
it's
quite
nice
to
have
the
weight
for
the
side
Bend
because
it
just
gives
you
that
little
extra
weight
stretch
through
that
waist.
Okay!
So
well,
you
can
have
your
weights
again.
You
can
drop
them
at
this
point.
If
you
want
to
slight
bend
in
those
knees.
Okay
tummy
is
drawn
in
belly.
Buttons
draw
back
towards
the
spine.
Okay,
shoulders
are
down
from
here.
What
we're
going
to
do
is
we're
gonna.
Take
their
hands
round.
Actually
do
drop
your
weight
thing.
You
ever
see
what
my
hands
are
doing
a
little
bit
easier.
A
A
A
Nine
ten
we're
gonna
come
to
the
middle,
we're
gonna
change
sides,
remember
putting
that
tummy
in
and
one
two
so
take
your
IDs
with
it
three
and
four
five
six
and
really
focus
on
those
knees:
seven
staying
forward,
eight,
nine
and
ten
and
rest
the
arms
down
just
just
rest.
The
arm
zoom
a
little
shake.
You
can
take
your
weights
at
this
point.
If
you
want
to
cuz,
we
either
do
our
side
Bend
so
again
we're
keeping
that
slight
bend
in
the
knee.
It
just
prevents
us
from
arching
the
back.
A
A
6:7,
don't
forget
about
the
tummy
eight-nine
a
bit
like
a
broken
record,
10
and
change
sides
and
center
first
just
make
sure
you're
not
getting
dizzy
at
all.
Okay,
try
and
keep
your
eye
gaze
on
the
horizon
and
keep
that
forward
as
you
tilt
over
ready
and
reach,
and
two
three
four:
five:
six:
seven
and
eight
nine
ten
and
rest
off
roll.
The
shoulders
drop
the
weights
for
moment.
Okay,
so
we're
gonna
add
a
little
squat
into
this
rotation
around
here,
so
we're
here
with
our
feet,
just
very
slightly
wider
than
hip-width
apart.
A
Okay,
we've
got
that
would
go
ten
ten
okay,
so,
but
we
make
sure
we
come
to
the
center
stay
with
a
very
slight
bend
in
that
knee
before
we
go
into
our
twist:
okay
ready
so
squat
in
first
and
low
hands
round
and
two
and
round
three
round
four,
don't
forget
not
to
draw
that
tummy
in
five
round
six
round.
Seven
so
take
your
eye
gaze
with
it
and
eight
round
nine
round
and
ten
and
round
okay,
so
relax
the
arms
off.
A
A
Now
this
one,
this
does
give
you
a
bigger
move
here.
Okay,
so
if
you
want
to
stick
to
what
we
were
doing,
then
stick
to
that.
If
you
can't
go
for
that
extra
reach,
take
that
arm
up
so
slight
bend
in
the
knees
make
sure
tummy
strongly
and
shoulders
are
down.
We're
gonna
follow
that
side
of
the
leg
as
we
do
so.
This
arm
is
going
to
come
from
the
front
and
it's
going
to
reach
and
I'm
gonna,
look
up
there
and
I'm,
bringing
it
bringing
it
across.
A
Nine
and
ten
and
carefully
bring
it
down
just
roll
the
shoulders.
A
couple
of
times
we're
going
to
change
sides
set
other
sides
down
keep
that
slight
bend
in
the
knee
arm
comes
across
and
we're
reaching
up
and
back
and
two
and
back
three
and
four
five
breathe
six
seven
just
remember
if
it's
too
much
eight
would
come
back
to
this
one
and
nine
and
ten
and
bring
that
through
and
roll
the
shoulders
good
drop
the
weights.
A
A
Okay,
so
from
here
we're
gonna
have
that
stood
on
the
supporting
leg,
with
a
slight
Bend
I'm,
going
to
take
the
other
leg
just
off
the
floor.
Okay
and
from
here
can
I
have
my
toe
pointing
forward,
try
and
keep
the
body
upright.
Okay,
think
about
that
I
gaze
forwards
and
I'm
gonna,
lift
it
up
two
three
four:
five.
A
A
Now
we're
gonna
take
you
behind.
If
you
need
to
come
away
from
that
hip,
because
it's
let's
get
tired,
you
can
just
move
around
at
any
point
that
you
want
we're
going
to
take
it
behind
now.
So
I'm
gonna
have
my
toe
pointing
and
already
going
to
have
it
starting
at
that
back
position
and
then
we'll
do
a
small
lift
so
I'm,
squeezing
through
the
glutes
okay
with
that
lift
up
and
to
to
try
not
to
reach
out
of
there.that
position,
keep
that
body
nice
facing
forward.
A
That's
it
five
more
and
four,
three
two
and
one
and
shake
off
that
leg.
Go
to
the
other
side
of
your
chair
for
the
other
side,
other
leg,
so
slight,
Bend
on
that
supporting
leg,
pointing
that
toe
forward.
So
we're
trying
to
lengthen,
through
this
leg,
so
I'm,
really
pointing
so
I'm
already
working
this
leg
without
actually
even
taking
it
away
from
the
floor,
because
I'm
pointing
and
trying
to
lengthen
so
really
working
through
all
the
muscles
shoulders
back
body
upright
and
lift
up
and
two
three
four
five:
six:
seven,
eight
nine
and
ten.
A
Now
we're
taking
it
to
the
sides.
Remember
that
slight
Bend
on
that
supporting
leg.
So
my
toes
pointing
and
very
slightly
lead
with
that
hill
to
lift
out
and
two
three
four:
five:
six:
seven
and
eight
nine
and
ten
we're
taking
it
behind
so
I'm
on
my
tiptoes
they're,
pointing
through
lengthening
through
that
leg,
small,
lift
up
up
and
two
three
four:
five:
six:
seven,
eight
nine
and
ten
I
rest
up.
Okay,
just
shake
those
legs
off.
A
A
If
you
don't
got
a
chair
handy,
but
you've
got
a
spare
bit
of
wall,
you
can
have
your
hands
to
the
wall
and
take
your
body
away
and
in
and
in
and
in
and
it's
if
you
have
a
lot
of
spare
bit
of
wall,
that's
it
you're
able
to
use
then
you're,
just
gonna,
be
in
and
in
and
in
and
in
okay,
all
the
way
really
pull
that
tummy
in.
So
we
get
a
good
workout
through
the
core.
A
A
A
If
it's
tiring
on
your
arms,
do
it
standing
three
more
two
last
one
and
up
shake
the
arms
off
okay,
good!
We
go
one
more
round
on
those
to
choose
which
position
you're
doing
over
standing,
warm
or
to
the
chair.
Okay,
so
knee
comes
through.
First
then
we're
do
it
to
the
outside,
so
hands
on
feet
back
so
you're
straight
line
weight
bearing
and
knee
comes
it
in
and
two
three.
So
we're
pointing
the
tone.
Four,
five,
six,
seven,
eight
nine!
A
This
is
good
for
your
tummy
tense
as
well,
so
shake
the
arms
off.
So
if
it's
too
much
don't
lean,
if
you
struggling
with
that
weight
bearing
there
just
do
it
standing
okay,
so
it'd
be
here,
so
you
can
still
have
your
hands
forward,
you're,
just
taking
the
legs
to
the
side
or
similarly
on
the
wall.
Okay,
knee
out
to
the
side,
the
ten
and
out
point,
the
toe
three
four
five
six
tummy's
drawn
in
seven
and
eight
nine
and
ten
off
good
roll.
The
shoulders
back
forward
move
the
neck.
A
Okay,
so
I'm
trying
to
stay
in
the
screen
as
much
as
possible,
so
hands
on,
take
the
shoulder
knees
underneath
the
hips
we're
coming
over
on
to
all
fours.
Okay,
so
from
here
we're
gonna
hold
these
positions
to
make
sure
that
your
hands
are
underneath
your
shoulders.
Okay,
your
needs
are
hip-width
apart,
all
right,
so
I'm
going
to
go
into
my
press
ups
now
so
I'm
going
to
walk
my
hands
forward
and
slightly
wider
and
take
my
hips
level.
Okay,
it's
a
nice
straight
line
and
I'm
gonna
press
down
for
five
I'm
too
far.
A
Two
and
one
then
we're
gonna,
pull
back
to
really
stretch
back
and
again
forward
and
five
four
three
two
and
one
pull
it
back
and
if
you
can
we're
gonna
go
through
one
more
set
of
five.
If
you
can't
then
stay
stretching
out
and
just
stretch
through
the
shoulders,
okay,
so
make
sure
your
weight
bearing
there.
So
our
hips
are
back.
We've
got
them
slightly
forward
and
five
four
three
two
and
one
and
pull
into
the
stretch
and
then
we're
gonna
come
forward
into
our
plank
okay,
so
we're
gonna
do
up,
laying
our
first
pose.
A
We're
gonna
lay
out
ourselves
to
the
floor
and
bring
the
elbows
down
okay,
so
the
forearms
stay
down
on
the
floor
so
from
here
we're
going
to
do
our
plank
well.
First
of
all,
we
just
take
our
hip
away
from
the
floor.
So
I've
got
my
teeth.
Toes
rested
under
so
my
legs
are
rested
on
the
floor.
I'm
going
to
put
my
belly
button
back
towards
my
spine
and
all
I'm
going
to
do
is
I'm
going
to
lift
just
the
hip
away.
So
the
my
thighs
stay
on
the
floor.
A
It's
just
the
very
very
top
of
my
leg,
my
hip
bone
that
comes
away
from
the
floor,
but
the
rest
of
the
leg
stays
there
so
draw
that
belly.
Button
back
towards
the
spine
once
you've
got
a
hold
of
that.
You
can
feel
that
you've
got
that
bracing
through
there
you're
just
going
to
lift
the
hip
away
to
lift
in
that
hip
away
and
hold
we're.
Gonna
hold
this
for
ten
seconds.
A
A
Okay,
we're
going
to
go
again,
so
we're
going
to
try
and
do
fifteen
seconds
now.
Okay,
but
you
rest
up
as
I
say
any
discomfort
at
all.
You
come
out
of
it.
Okay,
you
can
always
do
it
back
in,
but
sometimes
you
just
have
to
relax
off,
because
until
you
build
up
that
strength
in
your
core,
sometimes
you
may
feel
it
in
your
back.
Okay,
so
from
here
belly
button
is
drawn
in
we're
going
to
lift
just
the
hip
bone
away.
So
we're
trying
for
15
seconds
here
make
sure
you
remember
to
breathe.
A
Okay,
last
one
we're
going
to
try
20
seconds,
okay
and
as
I
saying
you
come
in
and
out
with
it
as
much
as
you
want
to
okay,
so
you
just
work
it
to
your
own
level,
so
bend
that's
drawn
in
we're
ready
in
three
two
one.
You
are
lifting
that
hip
away
from
the
floor.
Holding
it
there
we're
gonna
try
for
20
seconds,
but
if
you
need
to
relax
at
any
point
just
rest
down
and
join
us
again
with
it
when
you're
ready
we're
almost
done.
A
Okay,
we're
just
gonna
stretch
through
the
back
here,
so
I'm
gonna
bring
the
hands
in
keeping
the
elbows
down
there
and
we're
just
gonna
look
up
up
and
back
so
a
little
push
into
the
hands
and
back
so
nothing
leaves
the
floor.
We're
just
lifting
our
chest
up
a
little
bit,
keeping
those
elbows
down
and
push
away
from
the
floor,
but
keeping
those
forearms
down.
A
And
then
we're
bringing
the
arms
back
and
we
come
forward
a
little
bit
here.
Just
bring
the
arms
back
turn
the
palms
up,
turn
the
cheek
to
the
side
and
try
and
roll
the
shoulders
towards
the
floor.
So
we're
just
trying
to
get
that
rolling
the
shoulders
stretching
out
across
the
top
of
the
back
and
just
breathe,
relax
and
bring
the
hands
in
back
onto
the
hands
and
knees,
but
stretch
out
that
back
pulling
up
towards
the
ceiling
and
letting
that
relax
down
and
pulling
it
back
up.
A
And
then
bring
the
hands
back
towards
the
knees
tuck
your
toes
under
and
very
carefully
roll
yourself
up
to
standing.
Okay,
your
head
is
the
last
thing
to
lift
up
be
careful.
Sometimes
you
can
get
dizzy
going
from
the
floor
to
standing
so
just
push
back
and
carefully
try
and
keep
the
chest
down
roll
up
through
the
spine
gently
rolling
up
and
your
Chin's.
The
last
thing
to
look
up.
A
Take
that
one
arm
across
the
front
of
the
chest
going
to
M
using
the
other
arm
and
shake
that
off.
Take
the
other
one
across
guide
that
in
and
shake
that
one
off
take
them
around
behind
and
just
lift
away
from
the
body.
You
should
take
the
chin
up
towards
the
ceiling
so
opening
up
the
chest.
Shoulders
are
down
and
back
and.
A
Relax
there
take
that
one
leg
back,
so
we're
going
to
step
one
foot
back
and
slowly
lower
that
heel
to
the
floor.
Finding
that
stretch
in
the
calf
so
I
didn't
do
I
deliberately
didn't
do
much
sort
of
jogging
and
and
star
jump
type
things
today,
because
it's
very
hot
and
if
you're
working
inside
it
can
get
quite
uncomfortable,
especially
mid-day.
It's
you
know
one
of
the
hottest
parts
of
the
day.
So
when
that
leg
in
take
the
other
one
back,
so
I
tried
to
do
more
Hill
down
more
of
a
toning
side.
A
So--But
you
did
some
good
work
there
through
the
legs
and
through
the
arms
I.
Just
didn't
take
it
to
that
more
CV
style,
because
I
was
just
conscious
that
you
could
be
quite
stuffy
and
don't
be
getting
too
hot
and
bring
that
foot
in.
Take
that
one
leg
round
in
front
of
the
other.
Both
feet
are
flat
on
the
floor
and
then
start
to
tuck
the
chin
and
just
walk
the
fingers
down
towards
the
shin
as
low
as
you
can
go
once
you're
there.
A
Tuck
the
chin
reach
down
once
you're
there.
Let
the
arms
just
hang:
let
them
spread
up
cool
and
change
the
other
direction
and
very
carefully
fold
it
up
and
take
hold
of
either
your
chair
or
the
wall
for
a
little
bit
of
balance
and
take
one
heel
up
behind
and
once
you've
got
hold
of
that
foot
push
the
hip
forward
of
that
bent
leg
just
to
find
that
stretch
and
crease
that
stretch
on
the
thigh
and
change
over
other
leg
comes
up
and
hip
comes
forward
to
make
sure
you'll
get
any
good
stretch.
A
Rest
that
down
you're
just
going
to
stretch
the
waist
out
so
just
bring
one
arm
in
take
the
other
arm
over
the
top
and
just
tilt
to
the
side.
Don't
go
too
low
just
until
you
find
that
stretch
and
bring
it
through
other
one
comes
in
and
reach
and
back,
and
just
a
couple
of
rolls
back
of
the
shoulder
and
forward,
and
that
is
that's
done
for
today.
So
thank
you
for
joining.