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From YouTube: Tone Zone with Alison 1 June 2020
Description
Tone Zone with Alison
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
B
Allison
here
we
have
tone
so
how
everyone
is
well
doing,
sunshine.
We
just
give
it
another
another
minute
just
to
see
if
anyone's
out
there
and
then
we
can
get
started.
So
if
you
are
already
watching,
then
make
sure
you've
got
some
water,
a
chair,
some
weight
or
something
to
use
as
a
weight.
If
you
want
to
and
just
get
ourselves
ready.
A
B
Right,
so
if
we're
ready
to
go
another
hot
one
which
we're
not
going
to
moan
about,
but
it's
another
hot
one
which
is
lovely.
A
B
So
I'm
just
gonna
do
the
disclaimer
first
and
then
we
can
get
started.
So
please
note
that
the
following
workout
is
intended
for
fit
and
healthy
part
systems,
with
no
pre-existing
medical
conditions
or
injuries.
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
that's
our
little
piece
there
just
to
make
sure
we'll
just
stay
safe.
Okay,
it's
really
hot
at
the
moment.
B
So
the
most
important
thing
that
I
want
you
to
do
is
stop.
I
have
free
time
that
you
feel
that
you
need
to
drink
okay
and
then
just
join
back
in
just
small
sips
of
water
as
you
go
through,
rather
than
stop
and
having
big
guzzles
of
it
just
try
and
do
it
bits
and
pieces
as
you
go
through.
Okay
and
just
just
stay
hydrated
again
as
I
always
say
you
do
it
at
your
own
level.
B
Okay
tone
zone
is
aimed
for
for
everybody,
but
it's
for
people
new
to
exercise
or
may
have
be
coming
back
after
a
break
from
and
also
people.
They
just
want
to
have
a
little
bit
more
of
a
bit
bit
more
of
a
stretching
and
a
bit
more
of
a
slower,
paced
workout.
So
it
can
be
for
everyone,
but
you
just
do
it
at
your
own
level.
Okay,
so
just
listen
to
your
body
and
work
with
it.
It
works
best
for
you,
okay,
so
abs
order
to
start
and
then
we're
start
warming
up.
B
Okay,
all
right!
So,
let's
just
start
with
that
jogging
through
as
normal
I
haven't,
got
any
music
on.
So
if
you
want
to
go
and
pop
your
radio
on
or
to
get
some
tunes
of
your
own
on
them,
please
do
also
I
only
do
it
in
socks
without
trainers,
because
my
feet
get
a
little
bit
noisy
on
the
floor
otherwise
and
unconscious
though,
because
I've
got
music
playing,
it
doesn't
drown
it
out.
So
that's
the
only
reason
I'm
doing
it
in
socks.
B
B
B
A
B
Too
high
so
don't
start
shrugging
the
shoulders
up
and
again
you
can
do
the
arms
half
speed,
we're
just
moving
everything
really
just
get
a
little
bit
of
movement
going
specially.
If
you
may
have
been
sat
down
this
morning
and
we're
going
to
now
just
tap
that
leg
to
the
side
to
bring
the
hands
in
and
tap
and
tap
tap
tap
so
again,
we're
on
that
toe
tapping
it
out
to
the
side.
B
B
Have
a
habit
of
saying:
that's:
it
like
I,
can
see
what
you're
doing
I'm
just
assuming
you're
doing
the
same
as
me.
It's
quite
difficult
change
into
these
live
ones.
Well,
we
can't
actually
see
you
because
we
get
so
used
to
talking
to
you
being
in
the
room
with
you,
my
heart's
change
and
now
we're
going
to
bring
those
hands
in
we're
going
to
start
tapping
it
to
the
back.
So
we
can
slow
it
down.
B
First,
until
you
get
the
move,
tapping
that
toe
back
and
then
once
we
start
getting
a
little
bit
more
rhythm
with
it
and
I'm
going
to
bring
my
arms
is
now
so
it
doesn't
matter
how
you're
moving
them
just
move
them.
You
can
take
them
long.
You
can
take
them
both
together.
I
just
want
everything
moving.
B
So
this
is
where
I'm
to
start
thinking
now
about
how
we're
going
to
work
through
the
whole
class
and
that's-
we
always
try
and
bring
our
shoulders
down
towards
our
ribcage
and
our
belly
button
back
towards
our
spine
and
breathe.
Okay,
that's
the
three
points.
I
want
you
to
be
conscious
of
the
whole
time
through,
so
that
you
know
that
you're
in
a
good
position,
you're
not
holding
any
tension,
we're
not
loose
around
our
back
and
we're
breathing,
which
was
he
helps
with
everything.
But
we
have
concentrate
on
what
you're
doing.
B
Just
one
thing,
you
can't
forget
to
do:
okay,
we're
going
to
take
the
feet
a
little
bit
wider,
I'm
gonna
start
working
through
now.
We're
gonna
swing
that
knee
up
and
up
up
so
we're
just
bringing
that
knee
in
towards
the
elbow
doesn't
need
to
touch
our
belly
button
strong
back
towards
the
spine.
So
we
get
a
nice
little
rotation
through
the
waist
as
well.
Let's
go
for
four
more
and
three
two
and
one
bring
it
to
a
March
marching.
That's
right!
B
A
B
B
So
if
you
want
to
use
weights,
don't
have
to
if
you've
got
some
light
weights
they're
great,
if
you've
got
some
tins
of
food
or
couple
of
water
bottles
filled
up
whichever,
if
not
clench
the
fist
and
we'll
just
use
that
that
resistance,
just
by
clenching
the
fists,
you
can
feel
how
that
works
up
the
arms
anyway,
because
you
don't
need
to
have
weights
alright,
so
we're
going
to
go
into
our
marching
it
through
marching
it
through
into
a
light
shock.
Okay,
so
it's
either
marching
or
jogging.
B
In
three
two
one:
we're
taking
those
legs
wide
again
we're
taking
that
arm
up
and
up
to
the
waist
reach
and
reach
reach,
reach
we'll
go
30
seconds
here,
so
it's
working
out
15
seconds
each
side,
so
I'm
up
on
my
toe
reaching
that
arm,
not
too
high
I'm,
not
locking
out
the
elbow
I've
drawn
my
belly
button
back
towards
the
spine,
lots
to
think
about
in
two
and
one
and
bring
it
back
to
the
middle.
Let's
run
that
through
running
it
through
moving
the
arms.
B
A
B
And
up
and
down
and
up
now
my
knees
are
going
out
to
the
side
a
little
bit.
My
toes
are
pointing
out
to
the
side
and
I'm
trying
to
get
my
knee
towards
my
middle
turn.
So
it's
low
and
push
and
low
and
push
now
you
only
go
as
low
as
is
comfortable,
so
that
might
be
as
much
as
you
want
to
do
down
and
up.
If
you
can
go
deeper,
then
go
deeper
into
that
squat.
Whatever
works
go
for
two
more
last
one
and
stand
it
up,
bring
the
feet
in
okay
from
here.
B
Shoulders
are
down
we're
gonna,
take
that
arm
across
across
across
across.
So
we're
punching
this
across
now,
without
locking
out
that
elbow
fairly
smooth
and
I'm
gonna
start
bringing
that
toe
on
stats.
How
so
the
heel
is
coming
up
so
watch.
My
legs
are
moving
as
well
now
so
I'm,
starting
to
get
a
little
bit
more
of
that
reach
we're
just
going
a
little
bit
quicker
if
you
find
that
makes
you
a
little
bit
Figi
you
looking
from
side
to
side,
keep
your
eye
gaze
forward
and
just
take
the
arms
across
we
go
for
another.
B
B
Okay,
all
right,
so
we're
gonna
put
those
a
couple
of
moves
together
now.
So
what
we're
going
to
do
is
we're
gonna.
Do
a
jock,
we're
gonna
stand,
we're
gonna,
take
it
out
for
four
we're
gonna
bring
it
in
for
a
job,
we're
gonna.
Take
it
we're
going
to
punch
across
for
my
count
of
ten
we're
going
to
bring
it
in
and
then
we're
going
to
rest.
Okay,
we're
going
to
do
that,
one
twice
over
so
with
or
without
the
weights.
Okay,
so
we're
ready
first,
a
little
bit
of
a
jog
and
job.
That's
right!
B
That's
it
five
seconds
to
one
and
stand
arms
to
the
side,
lift
up
up
two
three
four
bring
it
in
run
that
off
and
stand
punch
it
across
and
over
two
three:
four:
five:
six:
seven,
eight
nine
ten
and
bring
it
in
and
drop
that
round.
Gonna!
Take
it
out
to
the
side
again,
so
we're
ready
stand,
answer
the
side
shoulders
down,
lift
up.
B
We
just
got
four
three
and
four
we're
bringing
it
in
we'd
you're,
going
to
jerk
that
one
through
and
then
we're
going
to
punch
it
across
we're
going
to
come
off
on
step
toe,
though
this
time,
two
one
and
reach,
and
two
three
so
really
think
about
keeping
the
shoulders
down
and
six
seven,
eight,
nine
and
ten
and
rest
off
rest.
That
off
now
have
a
little
bit
of
water
and
we're
going
to
grab
our
chairs.
B
You
don't
need
your
weights
for
the
moment.
You
just
grab
a
chair
if
you've
got
one,
if
you
haven't
got
a
chair,
it
doesn't
matter,
you
can
do
your
squats.
We
get
into
our
squats
here
to
the
chair.
Okay
and
we're
gonna
do
a
reach
down
to
the
side
from
the
chair,
but
you
don't
need
to
have
a
chair.
You
can
actually
just
do
your
squat
standing
just
be
careful,
just
control
it
and
the
reach
to
the
side.
So
you
don't
need
that
chair.
Okay,
alright,.
A
B
If
you
are
on
a
chair,
I
want
your
heels,
Morris
the
legs
on
this
chair
and
actually
quite
wide.
This
is
a
garden
chair,
so
normally,
if
you're
on
Dinah
and
chair,
the
legs
will
be
slightly
narrower,
so
your
heels
would
be
to
the
back
of
the
legs.
Okay,
so
you're
busting,
your
heels
up
to
the
back,
you're
gonna
sit
I!
Don't
you
sat
back
on
that
chair
I?
B
Want
you
to
sit
up
tall,
okay,
so
you're
having
to
use
your
core
to
keep
yourself
sat
upright
we're
going
to
push
through
the
heels
and
we're
going
to
come
up
to
standing,
obviously
not
using
our
hands.
Okay,
so
we're
going
to
go
for
20
seconds
standing
three,
two
one
push
through
up
and
down.
So
we
control
that
down
move
it's
the
downward
bit
that
we
really
need
to
control.
So
it's
quite
slow
and
down
and
up
and
down
and
up
and
down
one
more
cut
it
up.
Take
it
down.
Okay,
stay
sitting
tall!
B
You
can
take
the
arms
to
sell
your
chairs.
I've
got
handles,
but
you
won't
have
okay,
actually,
I
know
I!
Have
that
side?
Okay!
So
what
good
to
do
now
is
we're
gonna,
try
and
take
our
fingertips
to
the
floor.
Okay,
so
you're
gonna
go
as
low
as
you
can
see.
This
is
when
we
were
doing
it
stand
and
when
we've
done
it
before
we're
following
the
seam
of
our
leggings
or
shorts
or
whatever,
and
so
we're
just
going
to
reach
to
the
side
so
I
want
you
to
make
sure
that
you're
not
reaching
forward.
B
And
that's
it
good!
You
got
time
for
one
more,
this
side,
reach
and
center
other
side
now
reach
down
and
reach
reach.
So
it
doesn't
matter
how
they
do.
You
might
be
able
to
touch
the
floor.
One
side,
not
the
other
side,
just
try
and
make
sure
it
stays
on
this
side.
That's
all
you're,
not
leaning
forward
you've
got
time
for
one
more
and
rest
off
good
roll,
the
shoulders
back
a
moment
into
our
single
legs.
B
Now
so
we're
gonna
have
one
foot
down
we're
gonna
push
ourselves
up
and
down,
or
you
can
have
your
heel
down
up
and
down.
Okay
I'll
spend
it's
harder
than
those
shoes
on
okay.
We
ready
and
push
through
up
control
that
down
and
to
control
it
on
the
way
down
and
three
and
down
so
remember
you
can
have
your
heel
down
four
and
down
and
five
and
down
six
and
down,
and
so
I'll
mix
it
up.
B
Seven,
you
might
do
some
with
some
without
and
eight
I'm
wobbly
on
here
this
morning,
nine
and
ten,
and
take
that
down
we're
going
to
change
legs.
Okay,
so
other
foot
there
sit
up
tall
to
start
with
tummy's,
drawing
in
pushing
it
through
and
up
and
down,
and
two
and
down
three
slowly
down
and
four
and
down
five.
So
again,
remember
if
you
need
to
put
that
heel
down
come
up
that
heel
stays
down,
we'll
mix
it
up
to
a
couple
of
one.
B
You
got
two
more
to
do
up
and
down
last
one
up
and
down
ger.
Take
those
feet
grab
some
water.
Now,
if
you
need
to
sitting
up
tall
heels
to
the
back
of
the
chair
there,
okay,
so
we're
going
to
sit
up
nice
and
so
we're
going
to
go
over
to
the
side
gear,
but
we're
going
to
bring
your
other
arm
up
and
when
we
bring
the
other
arm
up,
it
kind
of
helps
to
get
a
little
bit
of
an
extra
reach
there.
If
that's
not
comfortable
with
your
shoulders.
B
If
that
position
doesn't
feel
comfortable
or
the
movies
too
deep,
then
just
stick
to
what
we
did
the
first
time
just
taking
that
one
arm
down
keeping
this
other
arm
to
the
side.
Okay,
so
sit
up
tall
tummies
in
after
the
side
and
reach
over
and
back
and
reach
and
back
so
you'll
feel
that
goes
that
little
bit
deeper
and
back
and
forth
and
back
so
breathe
out
with
it
and
back
and
six
and
back
seven.
B
A
A
B
B
Fine
then
keep
nice
and
strong
control
of
this
core,
so
we're
going
to
do
a
curl
okay.
So
what
we're
going
to
do
first
is
we're
going
to
stand
slight
bend
in
the
knees,
so
we're
gonna
curl
up.
Take
it
out.
Okay,
then
we're
gonna
circle
forward
for
four
and
circle
back
for
four
okay.
So
that's
I'll
move
with
our
arms
okay,
so
we
ready
and
curl
up
and
lift
bring
it
down.
B
So
you
can
drop
your
weights
just
move
the
shoulders
a
little
bit
shake
them
off.
Grab
some
water;
okay!
So
now
we're
going
to
go
into
our
legs
now.
So
actually,
if
you
want
you
to
chair
back
is
a
little
bit.
You
might
want
to
actually
for
a
little
bit
of
stability,
so
you
might
want
it
here
because
we're
going
to
be
doing
that
with
the
legs.
Okay,
so
you
may
want
to
just
hold
onto
the
wall
or
onto
a
chair,
or
do
it
freestanding?
Okay,
you
choose!
So
imma
do
similar
with
the
legs
now.
B
Okay,
so
you
always
have
a
slight
bent
on
that
supporting
leg.
So
what
we're
going
to
do
is
try
and
keep
the
body
upright
shoulders
down
tummy
in
we're
going
to
lift
so
lift
and
out,
then
we're
going
to
go
one
for
four
and
the
other
way
for
four
okay.
So
we're
doing
that
once
what
we'll
do
we
did
five
rounds
on
the
arm,
so
we're
going
to
do
five
rounds
and
then
change
legs
for
five
rounds.
B
Two.
Three
four
knee
lifts
up
and
out
and
one
two
three
four
and
change
go
one
three
four
last
round
and
lift
this
leg
could
be
getting
tired.
Now,
that's
supporting
you
and
to
sit
walk
it
off.
If
you
need
two
three
and
four
change
direction,
and
one
and
two
three
and
four
now
just
walk
that
off:
walk
that
off,
because
I
can't
get
a
little
bit
tiring
on
that
supporting
leg.
B
A
B
They
came
walk
that
off
just
chop
that
off
for
a
moment
loosen
up
the
hips
just
standing
a
little
bit.
Take
it
over
one
side
to
the
other,
really
good
work
for
strengthen
the
hips,
but
it
can
get
a
little
bit
tiring
on
that
supporting
leg
holding
you
there.
So
you
just
need
to
just
let
it
give
it
a
chance
to
relax
off.
Okay,
we're
going
to
go
down
to
the
floor
now
today,
really
hoping
that
my
dog
doesn't
decide
to
join
me.
For
last
time.
B
B
So
we're
going
to
break
it
down
a
little
bit
if
you're
in
your
lounge
and
you've
got
a
cushion
that
you
could
pop
behind
your
neck,
then
do
that
so
kind
of
it
is
a
little
bit
of
support,
but
just
see
how
you
don't
need
to
hold
your
head
up
the
whole
time
so
I'm
going
to
just
show
you
here
what
we're
going
to
do
I'm
trying
to
stay
in
camera
here
a
minute.
So
what
we're
going
to
do
is
going
to
lay
down
and
then
we're
going
to
just
point
our
fingers
towards
our
heels.
B
Okay,
with
our
shoulders
up
off
the
floor
and
my
chin,
tucked
into
my
chest,
my
eye
gaze
is
looking
towards
my
knees.
Okay,
from
there
I'm
going
to
pump
my
arms
I'm
going
to
do
count
of
20
so
to
lots
of
ten,
then
I'm
going
to
lift
my
legs
here
for
a
count
of
20,
then
I'm
going
to
try
and
reach
them,
then
I'm
going
to
bring
them
back
and
then
I'm
going
to
take
them
to
the
floor.
Okay.
B
So
it's
going
to
be
20
in
each
leg
position
now,
if,
whichever
suits
you
so
if
extending
them
out
is
too
much
keep
them
bent
if
having
them
bent
too
much
keep
them
on
the
floor.
What
I
want
you
to
try
and
do
is
that
the
keep
the
double
chin
and
keep
their
arms
nice
and
straight
and
pumping
and
breathing,
so
almost
every
count
of
five
you're
going
to
brew
breathing
okay.
So
if
you
can
get
your
shoulders
up
off
the
floor
great
bit
anytime,
you
need
to
rest
that
head
down.
A
A
B
Right
so
we're
gonna
go
through
you.
Do
it
to
your
level,
all
right,
so
we're
from
here
we're
going
to
take,
try
and
lift
the
shoulders
up
there.
If
not,
there
double
chin,
that's
fine
or
if
you've
got
a
cushion.
We
pop
behind
your
head,
even
better;
okay,
so
we're
reaching
here
our
knees,
our
hips
knees
and
toes
are
hip
width.
Apart
and
I'm
going
to
start
pumping.
B
You
can
manage
okay,
so
just
don't
let
there
be
any
tension
in
the
neck
if
it's
difficult
to
hold
a
shoulders
out.
You
just
keep
your
head
on
the
floor.
Okay,
but
it's
always.
We
always
want
you
to
have
a
nice
tucked
chin,
okay,
so
your
ikg
always
trying
to
look
towards
your
knees,
all
right
with
that
one
state
keeping
the
feet
on
the
floors:
absolutely
fine,
okay!
B
So
we're
going
to
lay
down
again
now
we're
just
gonna
start
tucking
that
in
the
end,
so
our
arms
are
going
to
be
to
the
floor
so
going
to
lay
down
hands
to
the
floor,
head
down
slight
Tucker
that
chin
and
from
here
I'm
just
going
to
bring
it
in
and
in
so
I'm
on
my
tiptoes
in
and
in
now.
If
I
can
lift
my
shoulders
up
so
they're
in
and
in
so
I'm
breathing.
B
And
in
if
I
can
lift
the
shoulders
and
the
arms
off
the
floor,
just
go
for
that
again
and
in
and
in
or
rest
it
down.
If
you
need
to,
we've
got
four
and
three
and
two
and
one
and
rest
off
rest
it
off
you
hug
the
knees
in
so
we're
going
to
finish
off
now,
just
be
laying
down
and
we're
gonna
have
both
arms,
both
legs
up
and
we'll
get
alternate
that
leg
lowering
okay
now!
B
So,
if
any
way,
if
you've
got
any
issues
with
your
back
at
all,
I,
don't
want
you
loan
your
leg
too
low
and
actually
have
a
slight
bend
in
the
knee
okay,
so
don't
lower.
It
too,
though,
so
we're
gonna
be
from
here.
We're
gonna,
have
arms
up
legs
up
and
we're
gonna
alternate
that
lowering
okay.
So
if
you've
got
any
back
issues
at
all,
we
go
around
that
way.
So
you
can
see
so
if
you've
got
any
back
issues.
B
What
I
want
you
to
do
is
arms
up
legs
up
and
I
want
you
to
have
a
slight
Bend,
so
it
would
be
there
and
there
and
there
okay,
all
right
this.
The
more
we
straighten
our
legs
and
the
lower
we
try
and
get
them
in
positions
like
that,
the
more
we're
working
through
the
core
and
if
we
haven't
got
enough
strength
there,
it's
going
to
go,
we're
gonna,
start
arching,
the
back
okay
and
that's
just
going
to
become
uncomfortable.
So
your
main
focus
is
that
you
keep
your
back
to
the
floor.
Okay.
B
So
as
soon
as
your
back
wants
to
lift
away
from
the
floor,
that
means
that
you
need
to
change
what
you're
doing.
Okay
and
by
that
was
bend
the
knee
or
we
don't
go
so
known
with
the
leg.
Straightens.
Okay,
so
you
just
works
in
your
own
level,
all
right!
So,
hopefully
you
can
see
my
going
a
little
bit
off
the
screen
here,
but
okay,
arms
up
legs
up
and
Olten
a
down
and
down
two
and
down
and
three
and
down
four
and
down
two.
B
B
Okay,
so
hopefully
that
was
fine,
just
always
just
remember,
just
bring
it
back
a
little
bit
or
you
can
move
on
a
little
bit
and
just
according
to
your
your
levels.
Okay,
but
just
don't
overdo
it
as
we
say
you're
at
home,
doing
it
we're
not
with
you.
So
we
need
you
to
just
just
listen
to
your
body
and
see
how
it
feels
when
you're
moving.
Okay,
all
right.
So,
let's
stretch
the
carbs
out
push
that
foot
back
push
that
heel
down
and
find
that
stretch
in
that
calf
on
that
back
leg.
B
B
B
A
B
B
And
come
up
to
the
middle,
give
the
legs
a
little
shake
hold
on
to
something
if
you
need
to
taking
one
leg
up
behind
so
hold
on
Brown
by
your
laces
and
push
the
hip
forward
of
that
bent
legs
just
to
find
that
stretch
in
the
thigh
and,
let's
that
one
off
other
one
other
foot
up
behind
and
the
hip
just
eases
forward.
Make
sure
you
find
in
that
stretch.
A
B
B
B
B
B
Behind
breathing
in
and
breathing
out,
as
you
take
the
arms
away,
pulling
those
shoulders
back,
opening
up
the
chest
and
chin
up
to
the
ceiling
linking
in
that
neck
and
rest
off
good
shake
of
the
arms
and
the
legs.
Okay,
well
done,
I
hope
you
enjoyed
it
drink
plenty
of
water
and
I
will
see
you
moving
if
it's
Thursday
or
Friday
this
week,
but
I
will
be
back.
Have
a
look
at
the
timetable
just
check
the
time,
because
we
have
changed
the
times
of
things
slightly.
So
just
have
a
little
bit
of
a
look.