►
From YouTube: Tone Zone Ali Recorded 18 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
A
Just
see
proof
about
any
people
joining
us
today,
so
we've
got
timezone
on
Monday
and
Thursday
this
week.
Okay,
so
just
get
yourselves
ready,
make
sure
you've
got
some
water,
a
mat
if
you're
on
a
hard
surface
some
weights.
If
you
want
to
use
them
and
just
enough
space
around
you,
okay,
so
just
give
it
another
moment
at
some
sip
of
water
I'm,
not
in
the
garage
today.
I've
just
come
to
the
end
of
the
garden
today,.
A
Only
because
my
next-door
neighbor
was
cutting
their
grass
and
it
was
a
bit
noisy
down
here,
a
little
bit
quieter,
otherwise
be
able
to
hear
anything.
Okay.
How
are
we
doing
just
give
it
another
few
seconds
here
just
about
any
more
people
joining
and
then
I
will
read
the
disclaimer
another
beautiful
day.
This
nice,
clear,
blue
sky,
makes
everything
a
little
bit
easier.
A
Okay,
alright!
So
we've
got
a
few
on
there,
so
I
will
read
the
disclaimer
out
now.
So
just
a
please
note
that
the
following
workout
is
intended
for
fits
and
healthy
participants
with
no
pre-existing
medical
conditions
or
injuries.
It's
not
recommended
for
people
with
pre-existing
conditions
and
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.
So
it's
really
important
to
emphasize
that
we're
not
there
with
you.
This
is
you'll.
A
Do
who
work
at
was
watching
us,
so
you
just
have
to
just
listen
to
your
own
body
if
it
doesn't
feel
any
of
the
moves.
You're
not
comfortable
with
either
I
would
give
you
different
options
anyway,
but
I
would
go
back
to
the
previous
exercise
or
just
keep
marching
on
the
spot
as
long
as
you
keep
moving
until
we
go
on
to
the
next
exercise.
That's
absolutely
fine.
Stop
get
some
water
whenever
you
want
to
okay
and
just
make
sure
you
feel
comfortable.
Really.
This
tone
certainly
is
a
class
designed
for
a
general
level.
A
A
Let
someone
know
that
you've
taken
part
and
we're
going
to
change
directions,
take
it
forward
and
forward
forward.
That's
it
so
just
really
loosening
up
through
the
shoulders
and
now
we're
gonna
take
it
across
slightly
over
over.
So
just
up
once
that's
home,
just
gently
across
so
there's
three
things
that
I
want
you
to
think
about
the
whole
way
through
this
class.
The
first
is
to
breathe.
A
C
A
Can
cause
some
discomfort
going
forward
in
the
neck
area,
so
try
to
always
think
about
shoulders
down
towards
the
ribcage
and
then
the
third
thing
both
up
and
pull
back
towards
the
spine.
And
then
we've
got
a
nice
nice
control
over
our
core
over
our
lumber
and
then
that
helps
with
the
back
as
well.
Okay,.
A
A
A
C
A
Bringing
those
legs
down
to
stop
here
legs
a
little
bit
wider.
Take
the
arms
round
now
I
skim
the
ceiling
in
here,
because
it's
got
a
sloping
ceiling,
so
just
taking
the
arms
round
round
we're
going
to
change
direction
and
bring
them
forward
and
forward
Susan
C
on
actually
skin.
That's
why
I'm
moving
out
the
way
a
little
bit?
That's
it
round
and
round
round
and
then
bringing
the
arms
to
a
stop
just
shift
that
weight
across
across,
so
we're
just
getting
warmed
up
in
every
way.
Over
and
over
over
over
a
few
more
here.
A
In
three
and
two
and
one
March
it
off
again
now
up
back
back
back,
so
we're
just
bringing
that
fuse
up
behind,
doesn't
matter
how
high
you
can
keep
it
there,
you
can
bend
it
right
up
so
start
shifting
that
now
from
side
to
side
over
over
over
and
we're
starting
to
push
our
arms
back
now
as
if
we're
pushing
against
something
over
over.
So
we
start
building
this
into
the
routine.
Now
over
over
over.
A
We've
got
four
three
two
one
March
that
fruit
we're
gonna
start
bringing
that
knee
up
now
we're
going
to
try
and
take
our
fingertips
towards
our
toes,
so
I'm,
going
to
tap
tap
tap
tap
now
again,
if
that's
too
far
tap
it
to
the
knee
tap
it
to
the
ship
or
the
toes,
it
really
doesn't
matter.
The
fact
is
you're
drawing
that
knee
up
towards
the
chest
and
that's
the
exercise
that
we
want
you
to
do
good,
ten,
more
and
nine,
eight
seven,
six.
B
A
B
A
A
Nine
and
ten
March
it
through
take
some
water.
If
you
need
some
we're
going
to
keep
marching
that
through
we
go
around
again,
we're
gonna
do
that
so
attached
to
the
front,
to
the
back
and
to
the
side,
we
ready
knee
comes
up
in
front.
What
and
two
three
really
good
to
draw
your
tummy
in
now,
because
you're
crunching,
that
knee
up
we've
got
seven
and
eight
nine
and
ten
we're
going
to
take
it
behind.
A
A
B
A
A
Nine
and
ten
and
March
that's
right,
five,
four,
three
two
and
one
and
rest
off
they're,
good,
okay,
a
little
water!
You
can
grab
your
weights
if
you've
got
some.
If
not,
you
don't
need
them.
We
just
clench
our
fists
and
that
we
fight
we
can
do
in
a
few
armies
now,
okay
weights.
Here
you
can
use
tins
of
food
filled,
water
bottles
or
just
clench.
Your
fists
really
doesn't
matter.
Okay,.
A
Doing
some
arms
here
now,
which
means
that
I
would
like
you
to
have
a
slight
bend
in
your
knees?
Okay,
just
so
that
when
we
start
lifting
our
arms
up
here,
if
I've
got
my
legs
straight,
I've
kind
of
a
tendency
to
start
swinging
a
little
bit
and
arching
through
the
back.
So
if
I
bend
my
knees
very
slightly,
it's
almost
like
I.
C
A
C
A
B
B
A
A
Okay,
taking
it
to
the
side
now
so
shoulders
down,
bend
the
knees
small
lift
up
now.
This
is
where
we
try
not
to
elevate
the
shoulders,
so
we
only
lift
not
even
as
high
as
the
shoulder
is
slightly
lower
than
the
shoulder
so
that
we
resist
doing
this
okay.
So
it's
there
for
five
more
and
four
you're
remembering
to
breathe
three
and
two
and
one
we
bring
it
back
round.
Now
we're
going
to
turn
the
palms
facing
up.
So
my
palms
are
on
the
threat
front
of
my
thighs
I'm
gonna
curl.
A
A
C
A
Take
holding
these
weights
now
we're
gonna,
say:
punch
across
okay,
so
feets
gonna
go
a
little
bit
wider
than
the
hip
width.
Apart,
toes
just
peeking
out
a
little
bit,
okay!
So
a
little
bit.
What
I'm
going
to
relax
a
little
bit
through
we're
still
throwing
that
belly
button
back
to
the
spine,
but
we're
just
gonna
flex
a
little
bit
through
the
legs
there
and
we're
gonna,
take
it
over
and
over
2
and
over
3
&
4
5
6.
A
B
A
8
9
and
10
come
up
Taylor's
feet
slightly
wide.
It
tastes
slightly
out
to
the
side,
little
punchy
reaching
up
a
little
bit
more,
but
just
remember,
don't
punch
the
Shondra
we're
taking
the
arm
up.
The
shoulder
is
still
down
towards
the
ribs.
Okay
ready,
take
it
over
reach
and
two.
So
up
up
this
time,
3
4,
5.
B
A
10
bring
those
weights
in
taking
the
toes
still
pointing
those
hands
out
slightly
necks
are
slightly
wider
than
the
hip.
We're
going
to
take
the
knees
out
over
the
top
so
out
and
up
three
and
four
five.
So
it's
nice
and
controlled
six,
seven,
eight,
nine
ten
bring
that
back
here,
so
bring
the
feet
in
slightly
we're
taking
it
through
to
the
middle
one
more
time
round
on
this
and
slight
bend
in
the
knees,
try
and
relax
a
little
bit
through
the
lower
body
tummies
drawn
in
and
over
two
three
four
five.
A
Nine
and
ten
bring
it
back
to
the
middle,
also
feet
very
slightly
wider
than
hip
width,
toes
pointing
forward
thrust
squats
and
one
and
two
three
so
try
to
push
through
the
hips
five.
Just
remember:
if
this
isn't
comfortable
for
you
six,
you
don't
have
to
go
too
late.
Just
there.
Okay
doesn't
matter
how
low
you
go.
You're
moving
you're
working
make
that
last
one
okay
take
those
feet
out
slightly
wide.
A
B
A
B
A
A
A
C
A
Pointing
and
certainly
then
I'd
bend
the
knee
to
bring
it
through
to
point
around
and
point
and
round
and
forward.
Let's
go
five
more
here
and
forward
nice
one
for
the
hips,
so
the
circle
doesn't
have
to
be
that
baby
can
be
a
much
smaller
circle.
You
can
keep
it
down
there
round
and
front
one
more
round
and
front
bring
it
back
to
the
middle.
So
you
can
rest
it
down
moment.
Just
walk
that
off,
so
we're
gonna
just
lift
to
the
side.
Now
so
again,
slight
bend
in
your
supporting
leg.
A
B
A
Try
to
leave
very
slightly
with
that
heel.
It
reduces
the
amount
that
I
can
lift,
but
it
means
I'm
targeting
in
the
area
of
that
hip
that
I
want
to
work
and
for
try
and
keep
the
body
upright.
Five
and
six
is
supported
lifting
start
getting
tired,
seven
to
come
out
of
it
anytime
that
you
need
to
and
nine
and
ten
and
bring
that
back,
walk
that
off
one
more
now
going
back,
so
we're
going
to
try
and
keep
the
hips
nice
and
stable
facing
forward.
A
A
Yourself
fix
the
other
side
of
the
room
to
the
wall
or
you
have
to
turn
yourself
around
or
move
your
chair
to
the
other
side.
Okay,
so
we're
going
to
do
the
same
again,
this
side,
so
body,
nice
and
upright
slight
bend
in
the
knee
okay,
we're
going
to
point
to
start
and
we're
going
to
take
it
round
and
through
and
lengthen
and
through
and
round
and
front
and
four
and
front
five.
A
A
Seven
and
eight
nine
and
ten
good
okay,
so
we're
going
to
take
it
to
the
side
now
say
just
walk
that
off
the
moment.
Is
this
poor
thing
that
can
start
being
tired
here
all
right,
so
slight
Bend
tell
me
the
shoulders
down
flats
on
that
foot,
so
things
on
the
floor,
but
just
slightly
lift
it
and
toe
slightly
in
here,
leading
and
lift
and
two
so
only
lift
as
high
as
your
hip
allows
without
moving
the
body
dipping
the
body.
That's
it
good.
A
A
A
A
A
We're
gonna
go
from
here:
I'm
stood
I'm,
just
really
good
step
away
from
my
chair,
okay,
I'm
front
chin
and
then
roll
down
and
just
take
my
hands
and
to
my
elbows
are
in
lung,
then
I'm
gonna,
roll
up
and
roll
down
and
up
and
three
rolling
bend
the
elbows
and
up
and
four
and
up
so
I'm
trying
to
keep
waiting
legs
straight.
Five,
so
you'll
feel
that
works
at
the
back
of
the
legs
and
six.
A
So
you
can
go
a
little
bit
lower
than
this
chair.
If
you
want
to
seven,
it
depends
how
flexible
you
are,
but
you
work
within
your
own
range,
eight
and
up
and
nine
and
up
and
ten
and
up
good
okay,
listen
up
we're
gonna,
move
away
to
the
checks
I'm
going
to
do
these
ones
on
the
floor
just
in
case
some
of
you
doing.
This
haven't
got
a
chance
of
hands
so
grab
yourself
either
a
Mac
to
work
on
or
if
you're
on
carpet.
Then
you'll
be
absolutely
fine.
A
A
C
A
Gonna,
try
and
weight
bear
here.
Okay,
so
we
want
to
try
and
take
the
body
weight
down
with
us.
If
you
really
struggle
with
your
press
out,
if
it's
uncomfortable
on
the
knees,
then
don't
worry
about
this
one.
Okay,
you
can
just
take
yourself
down
and
just
come
down
onto
the
floor
and
just
do
a
few
little.
B
A
Just
what
we're
doing
this
once
it
only
do
them
if
you're
comfortable
doing
the
press,
that's
okay,
because
they
can
be
quite
difficult.
Okay,
so
straight
line
here.
So
we
haven't,
got
our
hips
push
back
with
hope,
nice
line
from
our
neck
through
to
our
hips
and
we're
going
to
lower
it
down,
sit
down
and
up
and
to
an
top
three
and
four
five.
A
A
A
Gonna,
do
our
lifting
the
hips
up
towards
okay
so
into
our
hip,
rich,
so
I
understand
on
the
floor
and
we're
gonna
roll
up
carefully.
You
just
need
to
think
about
your
back,
leaving
one
little
bit
at
a
time
through
that
spine.
Okay,
so
try
to
roll
it
up,
heal
yourself
away
from
the
floor
and
the
second
one
would
go
back
down.
You
peel
yourself
back
to
the
floor.
A
A
Little
bit
more
than
my
fist,
at
least
between
my
knees:
okay,
so
we're
trying
not
to
let
the
knees
come
in
or
out
trying
to
keep
them
in
a
nice
alignment:
okay,
tuck
the
chin,
so
you've
got
double
chin.
So
if
I
tuck,
my
chin,
I
can
see
my
knees
just
about
okay
from
here
I'm
gonna
roll,
the
hips
up
towards
the
ceiling
and
lift
I'm
holding
that
position
there
I've
got
my
chin,
tucked
and
I'm
gonna
go
down
and
lift
and
two
and
lift
three
and
lift
four
and
lift
five
and
six.
B
A
B
A
A
A
A
A
A
And
lower
the
feet
down
I'm
very
carefully,
push
yourself
up
and
sit
back.
Okay,
gonna
take
one
leg
over
the
top
of
the
other
one
with
the
legs
bent
and
just
lean
towards
this
bent
leg.
I'm
going
to
take
hold
of
the
toes
on
that
top
leg,
so
we're
holding
onto
the
toes
of
this
top
leg.
Both
legs
are
bent
and
breathing
and
as
we
breathe
out
we're
gonna
lower
the
bottom
leg
and
try
and
straighten
it
off.
C
A
A
Chest
leans
towards
this
top
leg
hold
onto
the
toes
on
that
top
leg
and
slowly
lower
some
leg
away
from
you.
So
it
goes
straight
and
it's
breathe
in
and,
as
you
breathe
out
start
to
take
the
top
leg
away.
Trying
to
hold
on
to
the
toes.
You
might
have
to
move
your
hands
to
the
shin
and
just
try
it
until
you
find
that
stretcher
at
the
back
of
that
bottom
leg
and.
A
So
we
have
our
knees
underneath
the
hips
hands
underneath
our
shoulders
and
we're
just
going
to
do
a
little
stretch
through
the
back.
So
we're
just
going
to
pull
up
back
up
towards
your
ceiling
and
then
we're
going
to
let
it
go
the
opposite
way.
So
a
nice
big
stretch
through
the
back
so
we're
pulling
it
up
and
then
letting
it
sink
down
and
pull
up.
A
Bring
it
back
to
the
center
and
start
to
lower
the
hips
back
towards
the
heels
and
then
try
walk
the
hands
a
little
bit
further
away
and
tuck
the
head
down
until
you
find
that
stretch
through
the
shoulders
and
through
the
hips
take
a
breath
in.
Let
the
breath
go
as
you.
Let
that
stretch
just
increase
a
tiny
bit
and
come
back
then
the
hands
back
towards
the
knees
and
we're
going
to
tuck
the
toes
under
I'm
looking
to
try
to.
A
If
you
can
just
push
back
onto
the
feet,
if
not
just
slowly
get
yourself
up
from
the
floor
staff,
if
you
can
we're
gonna
roll
up
through
the
spine
rolling
it
up,
the
chin
is
tucked
and
your
chin
is
the
last
thing
that
lifts
up
okay
go
careful.
We
need
to
hold
onto
something
from
fraud.
To
standing,
can
get
you
a
little
bit
dizzy,
so
just
be
careful,
bring
that
hand
in
to
waste
and
the
other
hands
going
gently
reach
over
the
top
just
to
stretch
out
of
the
waist
again.