►
From YouTube: Tone Zone with Alison Recorded 6th 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
Hello
term
zone
time
paper,
everyone's
fine
feeling
well
sons
back
with
us,
so
that's
good,
just
give
it
another
minute
or
so
just
to
let
people
join
in
if
anyone's
there.
Okay
make
sure
you've
got
some
water
lightweights.
If
you
want
to
use
them
a
chair,
if
you
want
to
use
it
just
for
supports,
that
would
be
good
and
anything
you've
got
to
hand,
but
don't
worry.
If
not,
we
can
work
without
them.
Okay,
so
just
give
it
a
moment,
I'm
just
going
to
grab
my
water.
A
A
Okay,
I
think
we're
start.
Let's
get
this
started
so
time
zone
where
here's
the
tone
zone
is
aimed
for
a
lower
impact
exercise
very
good
for
anyone,
that's
new
to
exercise
or
coming
back
into
exercise
after
a
long
time
is
a
good
class
to
do
so.
We
try
and
go
from
dude
a
little
bit
for
arms.
A
little
bit
of
balance
work
a
small
amount
of
cardio
just
so
we
get
a
high
a
high
mix
of
of
work
rate
going
on
okay.
A
So
we,
if
you've
got
weights,
then
pick
up
some
weights
light
weights
tins
of
food
water
bottle
was
anything
like
that
would
do.
If
not
don't
worry,
you
can
work
without
it.
We
can
just
use
our
fists
and
just
clench
your
fists
whilst
we're
doing
the
arm.
Work
works
just
as
well
water
two
hands.
Please
sons
come
back
out,
so
it's
all
good.
Okay,
so
got
a
few
coming
on
now.
So
that's
excellent.
So
lets
me
just
read
out
a
little
note
to
you.
A
So
please
know
that
the
following
workout
is
intended
for
fit
and
healthy
participants
with
no
pre-existing
injuries
or
medical
conditions.
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
just
listen
to
your
own
body:
we're
not
there
to
see
what
you're
doing
and
to
help
you
through
it.
A
So
we
just
need
you
to
serve
watch
what
we're
doing
and
just
do
it
in
a
safe
and
sensible
way.
So
if
you
need
to
take
a
rest
at
any
time,
just
start
passing
water
come
back
in
when
you're
ready.
Okay.
So
it's
it's
all
it's
your
session,
so
you
work
with
it.
How
you
want
if
it
doesn't
feel
right
if
there's
an
exercise
that
you're
not
keen
on
go
back
to
the
previous
one
or
just
March,
on
the
stop?
A
Just
just
keep
your
body
moving
until
we
move
on
to
the
next
one
and
that's
that's
ideal.
Really:
okay,
right!
Let's
get
started!
Let's
start
warming
up
so
up
onto
our
feet.
We're
gonna
do
a
march
through
so
we're
just
gonna
march.
It
through
I'm,
actually
gonna.
Take
my
shoes
off
you
keep
shoes
on
I'm
gonna
take
mine
off
because
they
get
a
little
bit
noisy
on
the
floor
and
I
think
that's
all
you
can
hear.
Sometimes
is
my
feet
on
the
floor.
A
So
if
I
take
my
shoes
off
it'll
be
a
little
bit
quieter
for
you,
okay,
so
we're
just
marching
it
through.
So
what
kind
of
notice
that
normally
do
tone
tone?
This
is
the
point
where
we
walk
around
the
edge
of
the
cones
around
the
horn.
So
just
imagine
that's
what
you're
doing
we're
trying
to
kind
of
mimic
a
lot
of
those
exercises
with
what
we're
doing
here.
A
Remember,
I
didn't
put
music
on
here,
so
if
you
want
to
put
the
radio
on
put
some
CD
on
whatever
it
is,
you've
got
there
just
pop
it
on,
and
this
is
some
music
while
you're
doing
it.
I
said
nice
little
March
through
starting
to
carefully
bring
that
knee
up
in
front
so
bring
that
knee
up
and
taking
that
hand
to
tap
the
opposite
knee
so
aiming
to
get
that
in
the
up
as
high
as
you
can
and.
A
As
we
go
through
this,
we
just
start
taking
the
arms
round
a
little
bit
more
to
taking
it
further
round
the
back
and
the
front
just
to
wake
up
that
waist
a
little
bit
belly
buttons
pull
back
towards
the
spine,
the
whole
time
shoulders
are
coming
down
towards
our
ribs.
So
even
those
protection
through
the
back.
A
That's
it
we're
going
for
five.
Four
three
two
one
we're
gonna
take
that
heel
up
behind,
so
taking
it
behind
with
the
hand
just
tapping
the
hill.
So
if
you
can
get
the
heel
all
the
way
up
behind
great,
if
not
just
bring
it
as
high
as
you
can
there
little
shift
from
side
to
side
just
shifting
that
way.
Soft
through
the
knees
we
start,
building
that
up
into
a
little
bit
more
of
a
rhythm
there
over
and
over
so
pushing
back
with
the
arms.
Just
warming
up.
A
A
A
Okay,
shake
both
have
a
little
sip
of
water.
Before
we
start
you
can
take
some
weights
so
take
the
weights
in
your
hands
if
you've
got
them.
If
not,
you
don't
need
them.
Just
touch
your
face.
Okay,
so
we're
standing
still
here
with
our
feet:
hip
width
apart
tummies,
drawn
in
slight
bend
in
the
knees
we're
going
to
race
one
arm
at
a
time
in
line
with
the
shoulders
are
bringing
up
and
and
two
down
three
and
four
five.
Six.
A
A
9
and
10
bring
it
into
the
center.
Take
the
feet
slightly
wider
than
hip-width
apart.
We're
gonna.
Take
it
over
now.
So
we're
going
to
come
over
a
little
bit
on
this
foot
that
hill
comes
up
and
a
reach
across
okay,
we're
gonna
stay
on
the
same
side,
so
right,
hands,
gonna
reach
and
reach,
and
2
3
4
5,
6,
7,
8
9.
A
10
change
over
to
the
other
side
and
1
2
3,
4,
5,
6,
7,
8,
9
and
10
good
rest.
There
are
other
shoulders:
ok
shake
their
legs,
a
little
bit
standing
again,
hip-width
apart
on
those
feet,
slight
bend
in
the
knees
shoulders
down.
Tummies
in
arms
are
gonna,
be
pumps
facing
up
elbows
close
to
the
body.
We're
gonna
do
a
small
curl.
A
A
Nine
and
ten
to
come
down
turn
the
pads
into
against
the
legs
here
and
a
small
lift,
so
don't
hug
the
shoulders
up
here.
Okay,
we
want
to
just
lift
here.
It
stays
lower
than
our
show
case
if
I
go
to
there.
I'll
stop
shrugging
my
shoulders
up
towards
my
ears,
which
isn't
what
we
want.
Okay,
so
let's
keep
those
knees
bent
and
it's
a
small
lift,
lift
and
and
two
and
three
four.
A
Five,
six
seven
and
eight
nine
and
ten
bring
it
down.
Okay,
bring
the
weights
now
to
the
shoulders
pumps
are
facing
in
towards
each
other
from
here
we're
going
to
do
a
little
push
back
and
in
okay.
So
it's
only
a
push
back
elbows
against
the
body
and
it's
a
small
push
and
back
and
squeeze
and
back
so
we
don't
swing
it
three
and
four
cents,
a
little
squeeze
five
and
six
seven,
eight
with
squeezing
nine
and
ten
and
rest
the
shoulders
off.
I
can't
shake
the
legs
a
little
bit.
A
Nine
and
ten
take
it
down.
Take
it
round
to
the
side,
keep
those
shoulders
down.
Little
lifts
make
sure
it
doesn't
come
up
as
high
as
the
shoulders
slightly
lower
that
and
up
and
two
three
four
five,
six
seven
and
eight
nine
and
ten
bring
those
arms
down.
Okay,
good,
so
we're
gonna
bring
it
up
to
the
shoulders
palms
facing
in
towards
each
other.
A
A
Okay,
let's
get
through
and
do
some
legs
okay.
So
if
you
want
to
have
a
chair
beside
you,
if
your
balance
isn't
great,
have
a
chair
beside
you
and
when
we
go
into
those
lunges
and
the
side
bits
and
the
back
you
can
hold
on
to
something
for
support.
Okay,
that's
absolute
fun!
So
a
little
bit
of
balance
because
we
are
going
to
taking
that
one
leg
forward
so
to
get
the
best
base
that
we
can.
We
stay
with
this
hip-width
apart
and
we
keep
that
aligned
as
we
go
forward.
A
A
So
you
do
what
works
for
you.
We've
got
seven
and
eight
nine
and
ten.
Now
we're
going
to
step
out
to
the
side.
Now
I'm
gonna
move
over
to
make
sure
that
you
can
see
me.
Okay,
we're
gonna
step
it
out
and
back
so
be
careful
for
the
knees.
You've
got
any
knee
issues
you
might
want
to
just
tap
a
little
bit
more
gently
ready
and
ten
one
and
two,
this
leg
stays
straight
and
three
four
keep
that
chest:
open
five
and
six:
seven.
Eight.
A
A
Six:
seven
eight
nine
and
ten
okay,
good,
okay
consent;
it
again
feed
it
with
the
pot
left
legs
going
to
go
back
and
depth
and
to
see
if
you're,
holding
on
to
a
chair
three
or
the
chair
can
be
in
front
four
and
five:
six:
seven
and
eight
nine
and
ten
okay.
Let's
walk
those
legs
up,
walking
the
legs
off.
A
So
you
might
be
running
a
little
bit
quicker.
You
might
be
walking
this
throat,
which
has
a
level
you
choose
to
do
four
five,
four,
three,
two
one
now
stand
it
with
the
feet:
slightly
wider
than
hip
hop
hop,
bending
those
knees,
we're
going
to
take
the
arms
here
across
across
across
across
with
36
taking
it
across
in
line
with
the
chest
30
seconds,
we're
gonna,
take
it
a
little
bit
higher,
make
sure
you're
drawing
that
belly
button
back
towards
the
spine.
That
way
we're
protecting
our
back.
A
Whilst
we're
doing
this
twist
move
three
two
one
and
reach
reach,
so
you
might
want
to
slow
this
down,
you
can
slow
it
down,
doesn't
have
to
be
quick,
you
do
it.
Whichever
speed
you
choose
we're
coming
up
for
10
seconds,
and
if
this
twisting
makes
you
dizzy,
just
don't
do
the
twist
with
it
just
work
it
at
your
level,
three
two
one
and
rest
those
arms
down
shake
the
legs
off.
A
Okay,
all
right,
so
we're
gonna,
take
a
little
bit
of
balance.
Now
my
face
would
shake
the
legs
off
we're
gonna.
Do
our
legs
so
I
want
you
to
hold
on
to
a
wall
hold
on
to
a
chair
or,
if
you
can
do
it
freestanding,
then
okay
wall
might
be
here
slight
Bend
on
the
supporting
leg.
My
right
leg
seemed
to
be
doing
the
work.
A
Okay,
so
I'm
going
to
take
this
leg
forward,
we're
gonna,
lift
it
up
and
I've
got
my
toes
pulled
back
towards
me
and
I'm
straight
through
that
leg,
lift
and
lift
I'm
trying
not
to
fall
into
the
wall.
Lift!
Let's
go
three
more
here,
three
and
two
and
one
now.
You
can
rest
that
down
the
moment,
just
rest
off
this
leg.
Okay,
have
some
support
or
do
it?
A
If
you
don't
need
the
support,
that's
fine
you're
now
going
to
lead
with
the
hill,
taking
it
out
and
lift
so
don't
lean
into
the
wall,
only
lift
as
high
as
you
can.
It's,
not
a
big
lift
and
up
four
more
and
three
two
and
one,
and
just
let
that
ease
off
it's
it's
quite
tiring
on
that
supporting
leg,
we're
going
to
take
it
for
home
now
so
hold
on.
A
If
you
need
to
okay
slight
bend
in
that
supporting
leg
and
flat
foot,
so
almost
my
pitocin
almost
pulled
up
towards
me,
I'm
taking
it
back,
and
so
we
get
body
stays
upright,
so
we're
not
leaning
forward
with
it,
lift
and
lift.
You
got
four
more
and
three
two
and
one
and
shake
off
those
legs.
I
can't
change
side.
A
A
A
Okay,
we're
gonna!
Take
it
now
in
two
out
to
the
side
out
to
the
side:
okay,
when
you're
gonna
go
for
one
minute,
okay,
so
with
the
arms,
if
there's
more
comfortable
rather
than
there,
whichever
you
choose
to
do,
okay,
they
don't
have
to
come
over
the
head
and
we're
going
to
tap
some
tap.
So
it's
a
modified
Jack.
If
you
want
to
go
for
a
full
Jack,
then
you
can
do
okay,
three,
two
one
and
out
out
out
out:
that's
it!
A
So
if
the
arms
come
to
bear
as
we
just
a
little
tap
and
a
hop
in
so
whichever
way
works
for
you
or
we
might
go
full,
which
ever
one
you
choose
or
mix
it
up
the
arms.
If
you
find
that
lift
over
the
head
aggravate
your
shoulder
at
all,
that
just
doesn't
feel
comfortable
tap
out.
You
can
even
just
leave
the
arms
and
just
do
the
legs.
A
Come
to
shoulder
rolls
and
roll
and
forward
and
forward
and
shake
the
legs
off.
Yes,
okay,
let's
come
down
to
the
floor.
I'm
gonna
come
down,
so
you
can't
see
me
there
I
think
the
last
week
I
did
it
and
I'm
going
off
the
screen
a
little
bit
so
I'll
come
more
at
this
angle.
We're
gonna
come
on
to
our
knees
and
hands
so
come
to
the
floor.
Have
some
water
but
just
take
a
moment
and
then
we're
going
to
go
to
some
press
ups
now,
so
we
did
the
press
ups
on
our
knees.
A
A
Okay,
so
on
our
knees
on
our
hands
and
we're
going
to
aim
to
try
and
just
take
our
hips,
our
hands
are
slightly
ahead
of
our
shoulders
and
slightly
wider.
To
makes
it
a
little
bit
easier.
The
more
I
keep
my
elbows
in
the
harder
it
is.
If
I
come
out
a
little
bit
just
makes
it
a
little
bit
more
manageable
I'm
going
to
drop
my
hips
towards
the
floor,
but
pulling
the
tummy
in
so
pulling
that
belly
passage.
Button
back
towards
the
spine
and
I'm
just
gonna
see
how
far
I
can
bend
my
elbows.
A
A
And
come
up
onto
all
fours,
that's
enough
of
those!
No
one
likes
press
ups,
really,
okay,
so
go
forth
so
hand's,
underneath
the
shoulders
knees
underneath
the
hips
tummies
drawn
in
we're
gonna.
Take
our
right
arm
reaching
forward
our
left
leg,
reaching
back
a
slight
tilt
out
to
the
side.
There
bring
it
to
the
center,
draw
that
knee
underneath
and
place
it
down.
Okay-
and
we
got
that
so,
let's
go
right,
opposite
arm
opposite
leg,
so
it's
taking
those
out!
Then
we
take
them
slightly
wide.
A
We
bring
them
into
the
middle,
and
then
we
just
tuck
that
knee
to
the
hand
and
take
it
down.
Let's
change
sides
so
lifting
reaching
out
take
it
wide,
bring
it
in
tuck
that
knee
rest,
that
down
and
lift
out
Center
tuck
and
change,
lift
out
Center
tuck
and
change,
lift
out
Center
tuck
and
change,
lift
out
Center
tuck
and
change
and
lift
out
Center
tuck
change,
lift
out
Center
tuck
change,
one
more.
Each
side
lift
and
out
Center
tuck
change,
reaching
out
wide
Center
tuck.
A
And
come
up
onto
all
fours
here
we're
just
going
to
just
stretch
the
back
out
whilst
we're
down
here,
so
we're
just
going
to
let
that
back
arch
down
towards
the
floor
and
we're
going
to
put
it
back
up
towards
the
ceiling
and
I.
Let
that
drop
down
and
pull
it
back
up
and
one
more
time
just
let
that
sink
down
a
little
bit
and
pull
it
back
up.
A
Okay,
bring
the
arms
back.
Take
your
chest
away
from
the
floor,
so
you
may
want
to
stay
with
that
one.
If
not,
you
might
want
to
lift
back
onto
your
knees.
Okay,
so
we
don't
stick
our
hips
up
in
the
air.
We
try
and
keep
the
hips
low
locate
belly
buttons
drawn
in,
but
we
take
our
thigh
the
whole
of
the
thigh
away
from
the
floor
and
just
rest
onto
the
knees
or
you
can
just
stay
with
the
one
that
we've
just
done.
A
Okay,
so
we're
ready
we're
gonna
count
through
four
ten
and
three
two
one.
We
lift
and
hold
for
ten
nine,
eight,
seven,
six,
five,
four
three
two
and
one
and
lower
that
down
carefully
and
again
reach
the
arms
forwards,
just
relaxes
off
the
shoulders
a
little
bit
so
just
relax
there
and
we'll
do
one
more
round.
So
you
choose
whichever
one
you
want
to
do
so:
I've,
just
the
hips
away
from
the
floor
or
on
to
the
knees.
Okay,
so
we're
ready
into
position.
A
So
you
might
just
take
that
hip
bone
away
or
on
to
the
knees
ready
in
three
two
one
go:
10
9,
8,
7,
6,
5,
4,
3,
2,
1
and
rest.
It
down
reach
the
arms
forward
and
rest
that
head
off.
So
just
let
the
shoulders
relax
and
we
bring
the
hands
back.
We're
very
carefully
coming
up
to
standing
here.
So
slowly
come
up
use
the
chair.
If
you've
got
it
there,
two
hands,
we're
gonna,
come
up
to
standing,
have
a
little
sip
of
water.
A
A
Tummy's
drawn
in
okay,
I
want
to
start
tucking
the
chin
and
we're
gonna,
look
down
towards
the
floor
and
I
want
you
to
just
let
the
hands
slide
down
just
a
little
bit
just
past
the
knees
and
slowly
roll
up
roll
it
up
your
Chin's,
the
last
thing
to
come
up
and
again
breathe
in
here,
breathe
out.
If
you
start
to
fold
over
reaching
down
and
roll
back
up
so
you're,
just
slowly
rolling
through
the
spine
and
I
have
one
more
time
here:
roll
it
forward
just
down
to
the
shins.
A
If
you
can
and
roll
it
back
up
shoulders
down
we're
going
to
take
it
to
the
side.
So
if
you've
got
a
scene
down
the
side
of
your
bottoms,
that
you've
got
on
work
down
the
seam,
otherwise
just
don't
have
an
imaginary
line
middle
of
that
sigh
on
the
side
and
we're
gonna
work
our
arms
down.
Okay,
so
we're
gonna
reach
down
reach
over
over
and
up
and
reach
over
and
up.
If
this
isn't
comfortable
with
the
legs
straight
slightly
bend
the
knees,
that's
fine!
A
A
A
Okay,
bring
their
hands
in
towards
the
chest,
breathe
in
as
you
breathe
out,
reach
those
arms
away
round
off
the
back,
push
the
hips
back
and
let
the
head
sink
through
the
middle
of
the
arms
stretching
out
of
that
shoulder
and
then
we're
gonna
bring
the
arms
in
we're
gonna.
Take
them
around
behind
clasp
the
fingers
together,
breathe
in
at
that
breath,
go
as
you
try
to
just
lift
the
arms
away
from
the
body
a
little
bit,
so
they
feel
like
you're,
putting
your
shoulders
backwards.
Opening
up
that
chest.
A
Okay,
let's
take
that
one
leg
back,
keeping
that
hip
width
apart,
take
that
leg
back
push
into
the
hill
till
you
find
that
stretch.
So
you
should
find
a
stretch
now
in
the
calf
on
that
back
leg
and
then
slowly,
bringing
that
leg
forwards
again
keep
this
base,
and
then
you
won't
wobble
topple
over.
Take
that
back
onto
the
tiptoe
and
then
ease
the
heel
down
to
find
that
stretch.
A
And
bring
that
leg
back
in
just
give
them
a
little
shake,
so
one
leg
forward:
slight
Bend
on
that
back
leg,
front,
legs
forward
and
you're,
just
gonna
lean
that
chest
forward
and
just
come
forward
until
you
find
a
stretch.
That's
a
bit
further
up
that
leg.
Now
you
should
have
a
leg
up
there,
all
the
way
up,
the
back
of
that
leg.
You
can
gently
place
the
hands
on
this
bent.
Leg,
try
not
sort
of
sauce
any
pressure
through
that
front
leg
and
bring
yourself
upright
change
legs.
A
A
A
A
That's
it
make
sure
you
feel
all
these
stretches
when
you're
stretching
out
and
rest
that
leg
down
give
the
legs
a
shake,
get
the
after
shape.
That's
you
done
for
today,
well
done.
I
will
see
you
next
week
check
out
the
timetable
for
the
days
that
we're
on
I
think
it's
a
slight
change.
Next
week,
top
of
my
head
I
think
it's
Monday
and
the
Thursday
so
do
have
a
check
and
I
look
forward
to
working
with
you.
Yeah
take
care
have
a
good
week.
Bye.