►
From YouTube: Tone Zone Ali Recorded 4 June 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,
tone-tone
here
with
our
sin,
okay
for
once
well,
okay,
we're
given
another
another
few
seconds,
just
wait
until
see
if
we've
got
anyone
joining
us,
so
hopefully
that's
straight
I'm.
Looking
at
that,
not
sure
that's,
quite
straight
okay,
so
just
while
we're
waiting
make
sure,
we've
got
some
water,
a
chair
in
case
you
need
one
and
some
light
weights.
I'm
just
gonna
grab
my
weights
actually.
A
A
If
any
comments
come
up-
and
sometimes
they
don't
come
up
on
the
bottom
of
my
screen
when
I'm
actually
doing
it
so
I'm
not
ignoring
you
and
and
I
appreciate
you
watching
and
joining
in
with
this,
but
not
not
great,
on
this
life
thing
really
knowing
which
to
be
able
to
see
things
unless
I
go
and
get
my
glasses.
Okay,
let's
get
started
so
I'm
gonna
read
our
little
disclaimer
to
start
with.
So
please
note
that
the
following
workout
is
intended
for
fit
and
healthy
participants
with
no
pre-existing
medical
conditions
or
injuries.
A
It
is
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.
Okay,
so
just
take
it
steady,
it's
not
as
worn
today.
So
that's
a
bonus,
and
but
just
stop
have
water.
Whenever
you
want
some
use
the
weights,
if
you've
got
some
drop
them,
if
you
don't
need
to
use
them
in
certain
exercises,
just
do
it
at
your
own
pace.
A
Okay,
get
out
of
it,
whatever
your
own
level.
Okay,
remember,
obviously
you're
there
working
on
your
own
you're,
just
watching
us.
We
can't
see
what
you're
doing
so
just
go
careful.
Okay,
let's
start
warming
up
alright!
So,
let's
just
start
warming
up
just
moving
through
the
body
would
just
get
a
little
bit
of
movement
going
from
top
to
bottom.
Before
we
get
started
okay,
a
bit
of
a
busy
morning
this
morning,
so
it
seems
a
bit
hectic.
A
A
First
thing
we
forget,
when
we're
trying
to
concentrate
so
breathing
really
good
breaths
out,
helps
you
with
every
move
shoulders
down
towards
the
ribs
and
your
belly
button
us
back
towards
your
spine
and
that
way
we're
not
holding
any
tension
through
the
neck
and
we're
looking
after
our
back
by
just
engaging
our
core
a
little
bit.
Ok,
so
just
always
those
think
of
it,
as
if
you
put
a
pair
of
jeans
on
it,
just
come
out
and
wash
they're
a
little
bit
snug.
A
A
Okay,
just
keep
coming
up
now,
lifting
those
heels
off
the
floor
and
we're
going
to
bring
that
to
a
stop
here
and
just
take
it
from
side
to
side
not
too
much
just
a
little
shift
from
one
side
to
the
other
and
now
as
we're
doing
that
we're
gonna
bring
the
arm
in
so
palm
and
lift
lift
lift
so
we're
just
moving
a
little
bit
out
to
the
sides
a
little
bit.
Lateral
movement,
just
warming
up
the
whole
body.
A
Bring
that
I'll
round
bring
the
legs
in
start,
going
back
to
that
they're
marching
there
shaking
the
arms
down
by
the
side,
just
loosening
up
through
the
shoulders
pausing
here
for
some
circles,
whack
for
five,
three
and
two,
and
while
we're
gonna
bring
it
forward.
So
in
just
exaggerate,
really
diving
those
arms
forward
three
and
two
and
one
now
we're
going
to
tap
back
tap
and
tap
tap
so
we're
gonna
start
taking
me
on
forward
now
some
reach
and
reach
reach
reach.
A
So
again,
I
don't
put
the
music
on
so
just
have
your
radio
on
don't
have
the
news
on
who
don't
need
to
be
listening
to
that
was
we're
doing
this.
Have
some
get
music
on
was
the
music
of
your
choice?
If
not
the
radio
I
don't
put
the
music
on
in
here,
but
and
I
also
do
this
in
bare
feet.
So
you
don't
have
to
listen
to
my
trainers,
thudding
on
the
floor,
a
couple
more
two
and
one
March
it
through.
A
Okay,
alright!
So
what
we're
going
to
do?
They
would
take
the
weights
and
just
have
them
to
hold
at
the
moment
and
we're
going
to
so
either.
Don't
have
to
use
the
weights
whatever
you're,
using
if
you're,
not
using
waste,
just
use
your
fists
and
we're
going
to
be
curling
up.
So
what
we're
going
to
do
is
we're
going
to
take
this
over
to
the
side
there
and
curl
curl.
Now
with
this,
what
I
want
you
to
do?
You
don't
need
to
go
too
deep?
A
Okay,
if
you're
able
to
okay,
that's
fine,
go
as
deep,
but
just
taking
it.
So
it's
just
a
curtsy
that
we're
doing
as
low
as
you
can
manage
with
the
curve.
I
want
you
to
go
from
the
elves
on
the
side
curling
it
up,
but
trying
to
have
your
arms
against
your
body
so
that
we're
not
just
swinging
I,
don't
want
to
just
swing
in
these
arms
I
want
us
to
really
curl
yeah.
So
it's
a
little
squeeze
that
you
do
as
you
do
that
action.
A
Okay,
we're
gonna
alternate
the
side
with
the
legs
and
ready
we're
going
to
go
for
30
seconds
three,
two
one
and
curl
and
come
and
curl.
That's
it
good.
So
it's
a
little
squeeze
as
we
go
into
this
and
if
you're
just
there
with
that
curtsy,
that's
absolutely
fine
or
you
can
go
a
little
bit
lower.
You
can
go
right
down
towards
the
floor,
whatever
level
you're
working
in
you
go
for
it
and
curling
it
up
and
up
and
two
and
one
and
rest
that
off
as
much
that
through.
A
A
Three
to
finish
this
last
one
and
down:
let's
March
it
through
so
we're
marching
through
with
these
weights
that
all
the
time
you've
got
that
little
bit
of
resistance
again
coaching
the
fist,
if
you
haven't,
got
the
weights
watching
it
through
four
few
seconds,
we're
going
to
go
into
a
front
lunge
and
a
punch.
So
we're
going
to
come
into
that
front,
lunge
one
two
in
and
back:
okay,
alright!
A
So
as
deep
as
you
want
on
this
lunge,
so
ready
right
legs
forward,
bending
the
knees
over
no
moaning
and
back
change
that
one
to
a
man-bag
change
and
one
to
man
back
and
check
one
two,
not
bad
good,
then
going
man
back,
add
one
to
it
and
go
one
two
and
one
two
we're
gonna!
Go
one
more
each
side
and
punching
last
one
punching
and
back
marches
right.
A
A
A
Okay,
so
we
to
have
your
weights
in
your
hand
for
this
one,
but
we're
just
working
through
the
waist
okay,
so
we're
gonna
have
the
weight,
so
they
give
us
a
little
bit
to
guide
us
down,
okay,
so
swipe
into
the
knee
and
we're
going
to
there
and
up
and
there
and
up
okay
we're
going
to
go
30
seconds
doing
that.
One!
Okay,
but
we're
finished,
we'll
start
on
the
right
side.
A
A
A
So
we're
going
to
do
a
little
shuffle
now
to
the
side,
so
you
need
to
have
enough
room
where
you're
working
out
at
the
moment,
okay
to
actually
start
with
a
slight
bend
to
the
knees
and
we're
going
to
go
one
two
tap
to
the
floor.
One
two
tap
to
the
floor:
okay,
don't
have
to
touch
the
floor.
You
can
go
one
two
tap
one,
two
tap
okay,
so
just
a
little
lean
or
go
to
the
shin.
However
low
you
can
manage.
Okay
feel
a
little
bit.
Sadly
about
it.
A
You
can
hold
the
end
of
your
weight
so
that
when
you
go
over,
you've
got
the
weight.
So
you
are
not
actually
having
to
go
as
far
your
weights
taking
Sunbear,
okay,
so
which
ever
one
is
best
for
you.
Okay,
so
we're
going
to
go
for
30
seconds
on
this
slight
bend
knee
and
shuffling
and
one
to
tap
one
to
tap
one
to
tap
one
to
tap.
If
you
can
go
a
bit
quicker,
then
go
a
bit
quicker.
If
you
need
to
pace
it
then
place
it.
A
So
you
can
step
it
through
stepping
it
through
almost
there,
let's
go
for
one
more
each
side
finishing
there
and
bring
it
into
the
middle
good.
We're
gonna
punch
it
through
now
so
slight
bend
in
the
knees
tummy's
drawn
in
over
over
fifteen
seconds
in
front
of
the
chest
and
15
seconds
towards
the
ceiling.
A
That's
it
good,
so
our
tummies
drawn
in
here
we're
working
through
the
waist
a
little
bit
as
we
do.
These
punches
two
and
one
reaching
up.
So
we
have
to
slow
this
down
a
little
bit
so
that
we're
in
control.
We
don't
want
just
to
be
flailing
our
arms
around.
We
make
it
a
good
punch.
We've
got
three
two
one
and
bring
that
down
good.
Okay,
rest.
B
A
Okay,
again
I'm
using
the
weights
again,
you
don't
have
to
okay
we're
going
to
have
to
think
one
of
these.
These
are
filled
with
like
little
beans.
I
think
it's
also
got
tiny
little
hole
in
it,
because
I
can
hear
little
drops
on
the
floor.
Okay.
So
what
we're
going
to
do
here
is
we're
gonna,
do
our
Jack,
but
with
our
weight,
so
it's
there
and
there
okay.
So
if
the
weights
are
too
much,
then
drop
the
weights.
Okay!
What
we
do
is
we
start
with
its
lower.
A
A
So
if
we
can
start
going
a
little
bit
quicker
with
a
little
hop,
then
we
will,
if
not,
we
stay
as
we
are,
so
we
can
stay
there
Pat
and
if
that's
too
high
on
the
arms
just
bring
it
back
and
there
there's
always
a
way
around
it
in
three
and
two
we're
gonna
finish
on
that
left
side
and
rest
off.
If
the
arms
and
legs
a
little
shake
drop,
the
weights
now
then
roll
the
shoulders
back
a
couple
of
times
and
forward.
A
Okay,
all
right
so
we're
going
to
do
now
is
we're
going
to
do
a
little
movement
front
side
to
back
with
the
legs
without
the
weights.
Okay,
so
it's
just
little
lunges
and
a
side
lunch
okay,
so
we're
going
to
keep
the
body
upright
shoulders
down.
Tummies
in
I
gaze
is
now
on
the
horizon.
Okay,
so
we're
going
to
keep
our
eye
gaze
full
with
the
whole
time
through
this
one
we're
going
to
take
it
forward
and
out
and
back
one
two
forward
and
out
and
back
one
two.
A
Okay,
so
just
do
two
legs
in
between
just
to
steady
ourselves,
more
than
anything,
because
sometimes
when
we
go
straight
from
the
other
side,
we
haven't
given
ourselves
chance
to
test
any
us
out
so
shoulders
town,
tummy's
draught
in
ready.
We
start
on
the
right
leg,
I
gaze
forward
and
forward
to
the
side,
so
the
back
one
two
and
front
and
side
and
back
one
to
our
front
and
side
and
back
one
two
and
front
and
side
and
back
one
two.
A
A
Last
round
and
side
and
back
one
two
and
front
and
side
add
back
one:
two:
shake
the
legs
up:
good,
okay,
rolling
the
shoulders
a
little
bit,
we're
going
to
do
a
little
bit
of
work
through
the
arms
without
any
weights,
so
we're
just
gonna
do
a
little
bit
of
circling
through
the
arms
taking
them
up
and
down.
In
and
out,
but
with
no
weights
okay,
so
we
are
going
to
go
for
a
minute
on
this,
and
our
aim
is
that
we
don't
let
our
arms
go
down
below
our
shoulders.
A
Okay,
so
when
you
have
them
out,
we
have
them
out
in
line
with
the
shoulder
and
we're
going
to
try
and
keep
them
there
now,
if
they
get
really
tired,
give
them
a
little
swing,
swing
off
for
a
few
seconds
and
then
come
back
into
it.
Try
not
to
elevate
these
shoulders.
Okay,
we
want
the
shoulders
pulled
down
towards
the
rib
cage.
A
Now
we're
going
to
go
again
with
that.
So
when
the
hands
palms
facing
down
we're
going
to
pulse
for
two
three
four
and
five
fingers
up
we're
pulsing
two:
three:
four
and
five
fingers
down
for
two
three:
four
and
five:
ten
of
palms
towards
the
screen
and
in
and
two
three
four
and
five
now
turn
the
thumbs
up
and
tap
two
three
four
and
five:
now
bring
them
down:
roll
the
shoulders
and
back
the
other
way
and
shape
the
arms.
Okay,
kid
all
right!
A
So
if
you
need
to
depends
on
what
surface
you're
working
on,
if
you
need
something
extra
underneath
your
knees
then
grab
something,
maybe
a
half
folded
towel
or
if
you've
got
a
mat,
you
might
want
to
roll
it
up
so
that
you've
got
a
little
bit
more
cushioning
for
the
knees.
If
it's
uncomfortable,
okay,
we're
gonna,
take
us
house
over
on
all
fours.
So
we've
got
our
hands
underneath
our
shoulders
knees
underneath
the
hips
and
we're
just
going
to
reach
out.
So
we're
going
to
do
that
opposite
arm,
opposite
leg
reaching
out
and
down.
A
Okay,
we're
gonna,
go
five
off
of
right
arm,
left
leg
and
five
on
the
other
side,
then
we're
gonna
pull
back
into
a
stretch.
Now
we're
gonna
bring
it
up,
we're
going
to
do
five,
taking
it
on
a
side
reach
and
putting
it
back
and
then
we're
gonna
do
five,
taking
out
side,
Center,
tuck
and
pull
back
into
a
stretch.
A
Okay,
so
we've
got
those
three
rounds
to
do:
I'm
just
gonna
move
my
chair
slightly
Oh
minute
hit
my
hand
okay,
sir,
and
try
stay
in
the
screen
for
you,
hand's,
underneath
the
shoulders
knees
underneath
the
hips
tummies
drawn
in
okay
am
I
going
to
reach
our
so
open.
Your
eye
gaze!
Don't
look
through
at
what
the
legs
are
doing.
Okay,
try
and
keep
the
neck
nice
and
straight
so
I
want
your
eye
gaze
either
just
in
line
at
the
top
of
the
fingers
or
just
even
very
slightly
ahead.
A
Okay,
just
to
keep
that
neck
in
a
nice
straight
line,
so
we're
ready,
we're
gonna,
reach
out
right,
arm,
left
leg
and
lengthen
out
and
two
three
four
and
five
we're
changing
sides
now
steady
up.
First
before
we
change
and
reach
one
two,
three
four
and
five
good
okay
cool
back
into
your
stretch,
so
just
stretch
it
off.
It
stretches
the
back
bit
stretch
through
the
shoulders
nicely
as
well.
A
That
would
try
not
to
move
the
hips
wobbling
at
all,
we're
keeping
nicely
centered
for
out
and
five
out
and
we're
taking
that
down.
Okay,
so
just
check
where
your
hands
off
check
with
Aneesa
I
gaze,
either
just
straight
down
or
very
slightly
ahead,
left
off,
go
reach
wide
and
too
wide
and
three
wide
and
four
wide
and
five
and
bring
that
back.
Okay,
cool
back
into
that
stretch,
walk
the
fingers
are
way
slightly
stretch
it
out.
A
And
then
we're
going
to
come
back
up
so
I'm
gonna
bring
my
hands
in
again
so
they're
underneath
the
shoulders.
Now
we're
going
to
do
that,
reach
out
Center
tuck,
okay,
five,
each
sucked,
ready
and
lengthen
wide
Center
tuck
lengthen
wide
Center
tuck
and
three
white
and
tuck
for
white
and
tuck
five
and
tuck
okay
changing
over!
So
just
change,
make
sure
you
steady
and
the
side
lift
up
wide,
Center
tuck
out
so
really
think
about
drawing
the
tummy
in
when
you're
doing
this
and
four
and
five
and.
A
Okay,
good,
alright,
so
from
here
we're
going
to
stay
in
this
position
here
now
the
move
forward
very
slightly
okay,
and
what
we're
going
to
do
is
we're
going
to
take
that
one
leg:
one
leg
back
and
we're
going
to
lift
it
up
and
up.
Okay,
so
we're
going
to
go
for
five
on
each
side.
Okay,
then
we're
going
to
come
back
up
onto
the
hands
and
try
and
stretch
back
if
you
can.
Okay,
if
that's
too
much,
then
just
come
back
into
the
stretch
here.
A
Alright,
so
we've
got
five
leg
raises
so
on
the
hands
and
knees
again,
one
legs
out
nice
straight
line
and
lift
five
four
three
two
one
change
points
and
lift
five.
Four,
three
two
one
bring
that
in
come
up
onto
the
toes
pull
back
flatten
off
we're
going
to
go
into
our
press
ups
here,
so
take
the
hands
a
little
bit
wider,
a
little
bit
further
in
front,
try
and
drop
the
hips
and
one
two,
three
four
and
five
pull
it
back.
A
So
if
these
press
ups
are
too
much
for
you,
don't
worry
too
much
about
them
and
you
can
actually
what
what
I
want
you
to
do
is
take
your
hips
in
a
straight
line.
If
it's
too
much
for
that
weight-bearing,
keep
your
keep
your
hips
bent
there
keep
into
this
position
that
we
were
in
okay,
take
your
hands
slightly
out
slightly
wide
and
just
trying
to
bend
the
elbows
a
little
bit.
A
A
It
off
nice,
big
stretch
there
and
carefully
come
rounds
on
to
your
back.
So
have
some
water
here.
If
you
need
some
a
little
bit
grubby
here
now,
okay,
so
we're
here
rolling
around
onto
our
backs,
we're
going
to
lay
down
and
we're
going
to
do
some
just
drawing
the
knee
in
towards
the
chest
for
our
tummy
and
a
little
bit
of
a
hip
lift
still
working
through
our
glutes.
A
Ok,
so
we're
laying
down
hands
on
the
floor.
I'm
gonna
have
a
slight
tuck
of
my
chin.
So
I've
got
a
nice
double
chin
going
on.
Ok,
what
I
want
to
do
is
I
want
to
have
my
eye
gaze
towards
my
knees.
Okay,
so
you
know
you
know
you
should
be
able
to
just
about
see
your
knees
there
when
you
tuck
the
chin.
The
reason
I
wanted
that,
because,
if
we
like
this,
we
can
have
a
really
big
curve
going
on
in
our
neck
rows.
A
If
we
just
tuck
the
chin,
we
can
just
straighten
off
that
neck
again
and
just
keep
that
nice
line
through
that's
fine,
ok,
hands
of
that
power
on
the
floor
and
from
here
I'm
going
to
just
take
my
right
leg
and
we're
gonna
slide
it
away,
lift
it
up.
Take
it
down,
draw
it
in
so
slide
and
lift
down,
and
in
so
I'm
trying
to
keep
the
hips
as
still
as
I
can
down
and
in
and
reach
away
left
down,
and
in
so
I've
got
my
eye
gaze
down
towards
my
knees.
A
My
tummy's
drawn
my
belly
buttons
drawn
down
towards
the
floor
and
in
an
reach,
lift
and
in
an
reach,
lift
we're
go
for
one
more
each
side,
so
pushing
away
lifting
up,
luring
and
back
route,
lift
down
and
rest
off
there
so
hands
to
the
floor.
Chin
chin
is
tucked
in
and
now
my
knees
gonna
come
in
and
in
three
so
I'm
tapping
my
tiptoe
in
and
in
and
in
this
is
seven
and
eight
nine
and
ten.
Now
we're
going
to
try
and
go
for
both
knees.
A
B
A
B
A
Hold
it
up
on
10
hold
it
there,
we're
gonna
hold
for
10
9
8
7
6,
5,
4,
3,
2,
1,
slowly,
lower
it
down
to
the
floor
and
hug
the
knees
in
okay,
good.
We
have
a
little
stretch
out
now,
so
I
want
you
to
just
don't
draw
the
knees
in
quite
so
much
take
them
away
a
little
bit
and
then
try
and
just
circle
them
around
small
circles
and
that
just
massages
the
lower
back
out
a
little
bit
and
go
around
the
other
way
circle
it
around.
A
And
if
you
do
struggle
to
get
the
knees
to
the
floor,
it's
quite
handy
to
have
a
cushion
with
you
and
then,
when
we
do
this
stretch,
you
can
just
always
put
a
cushion
underneath,
and
that
just
gives
you
that
little
bit
of
something
to
rest
on
still
getting
a
stretch
out
at
the
back.
But
you
don't
have
to
go
to
the
full
move.
A
Bring
those
knees
to
the
center,
now
wrap
the
arms
round,
hug
them
in
a
couple
of
times
and
rest
them.
Death,
okay,
carefully,
bring
yourself
up
to
sitting
just
let
steady
yourself
for
a
moment
and
then
very
carefully,
come
out
onto
all
fours
again
hands
underneath
the
shoulders
are
back
into
this
position
again
and
we're
gonna
draw
our
back
up
towards
the
ceiling
and
we're
gonna.
A
So
again,
if
you're
here
then
you're
just
trying
to
go
into
this
arm
down
as
low
as
possible
and
bring
that
back
out
tuck
the
toes
under
and
bring
yourself
into
a
curled
position
here:
okay,
so
we
just
curled
your
chest
is
down
towards
our
thighs
and
then
we're
gonna
slowly
roll
up,
so
keeping
that
chin
tucked
in
and
we're
gonna
slowly
roll
up
to
standing
so
very
slowly
rolling
up
through
the
spine.
Your
head
is
the
last
thing
to
lift
up,
so
try
not
to
get
dizzy
as
you
do
it.
A
Okay,
you're
up
to
stone.
You
give
the
arms
and
legs
a
little
bit
of
a
shake.
Take
that
one
foot
back
use
that
heel
down
towards
the
floor
just
to
get
a
stretch
through
the
calf
we
didn't
use
our
chair
today
actually
did
where
we
didn't
need
it
and
bring
that
leg
in
either
one
back
push
that
heel
down.
A
So
if
there's
anything
any
of
you
that
are
doing
the
tone
zone
classes,
if
there's
anything,
you
want
to
do
more
off
or
less
of
or
if
you
find
bring
that
leg
in
hold
on
to
something.
If
you
need
to,
if
you
find
and
bring
that
heel
up
behind,
hit
forward
that
they're
going
down
to
the
floor
and
up
again
isn't
something
that
you
enjoy
doing,
we
found
it
uncomfortable
then,
and
just
let
us
say
what
it
is:
you'd
prefer
to
do
more
of
or
less
of
or
any
other
bits
that
I'm
not
doing
that.
A
A
Rest,
it
down
give
the
legs
a
shape,
bring
the
hands
into
the
chest,
breathe
in
and
actually
breathe
out.
You're
gonna
reach
your
way
just
round
off
that
back
again,
just
really
curving
through
the
spine,
nice
c-shape
and
bring
it
in
and
take
it
round
behind
and
push
the
arms
down.
As
you
take
the
chin
up
towards
the
ceiling
lifting
the
arms
as
far
away
from
the
body
as
you
can
and
again,
some
people
would
prefer
just
to
put
their
hands
on
their
lower
back
and
squeeze
the
elbows
towards
each
other.