City of Ames, IA Ames Parks and Recreation, 11 May 2020

Previous Meeting Next Meeting

⏯

youtube image

►

From YouTube: Healthy Living | Total Body Conditioning | Home Workout

Description

Join Nancy Shaw in this total body conditioning home workout.

A

Hi I'm Nancy Shah, with healthy living today we're going to do a total body conditioning class, so we have some cardio and we're going to combine it with some strength training. So all you need is some weights and you are ready to get started. So here we go all right. Let's start with that, warmup of course, of course, always good to start with a warm-up get that body moving, get your heart rate, increase your blood flowing some nice easy stretches, we're just gonna reach out to the front.

A

The warm-up doesn't have to be very long. I just want you to get a little more ler. Let's take that arm, reach it up. Good, pull that nice stretch.

A

About four, more and three, thank you all right. Here's your last one we're going to take it just immediately squats!

A

So when you do warm-up really what you should do is similar to what you are going to be doing in your workout. So if you're writing, you should walk if you're biking, easy biking, we're gonna be doing a little bit of everything today and our strength, / cardio, workout, total body. A lot of our strength.

A

Training exercises are compound exercises as well, which is great, so you're gonna be working more than one muscle group at a time when you strength, training, all right, so we're gonna, take it we're gonna, drop that right shoulder and that left shoulder and that right and that left, let's take care, that's fine round it up and then flat back down and round it up. A lot of people say well: I don't have weights at home, so I can't do the workout guess what? If you don't have weights at home, you can do the workout.

A

You can use soup cans. You can be really creative with your weights. You can take a backpack and fill it full of books and use that as a weight, laundry detergent works all right. So you can do all this stuff at home, we're just taking it to an easy job. You get and then heart rate up a little bit. Let's pull the knees up, starting to get just a little breathless.

A

It's a good sign that you're warmed up at four and three and two: how about some jumping jacks for eight seven, six: five remember! You can always do a little unpack too right. Alright and March it out. Okay, I think we're ready to get started. All I need, like I said, is wait. I'm gonna use a timer, we're gonna do about 45 seconds of cardio. We're gonna, do about a two-minute strength, training exercise and then we'll go back to cardio. So are you guys ready? Okay?

A

So our first cardio move is we're gonna squat and we're gonna Jack up squat pulse duck up. So what I wanted to do? Try and do as many as you can in that period of time, pulse, jacks pulse ox good, got it and the thing is you pick the tempo? It goes fast and floors. You want everybody.

B

Goes with a different pace, ready good up.

B

Good I'm, starting to breathe a little heavier yeah good, come on pulse down pulse pulse back almost there up good yeah good. Let's go four three.

A

Two and one alright, now we're gonna go to some weights. It's nice to have an assortment of weight that you're using weights light medium heavy with this workout I'm gonna start with my legs wide I'm gonna, take it to a wide squat with those weights, I'm gonna, take it to a squat I'm gonna pulse I'm gonna come up then I'm gonna deadlift down and up so squat pulse up and there's deadlift when we dead.

A

Let me think about just coming straight forward: sticking out your tailbone a little bit and for good a little squat pulse up with that deadlift you're gonna. Think about working your glutes, of course, you're going to feel it in your glutes, your hamstrings and down in your back watch.

B

A

Let's do one more squat pulse up and deadlift all right: I'm gonna trade, those weights in for something a little lighter. Okay, our next exercise, we're gonna start on top of your waist, make sure they're far away.

A

Okay, you're gonna start with an upright row and a squat, upright row and a squat upright row and a squat good, and when we do that squat we have a nice shoulder raise right here, that's to the side, good lift so get as many reps, as you can in doing some nice strength, training, work, those shoulders and those legs and down good in out to the side almost there, and let's do one more to each side and last one good.

A

Alright, we're just going to take it here to a spot, we're gonna pulse here, we're gonna push down with our weights on our legs, so we have a wide squat, seven, six, four and start feeling those inner thighs now right here lifts up six four three: two about the left: eight six, four three two alternate ready for eight.

A

Four three two and one all right waste her down. Are you ready for some more cardio? Second cardio move, keep them all really simple: we're gonna jump out to a squat squat turn in.

A

So if you want to jump you, can you don't want to jump? You can be here right. You don't always have to jump just get as many reps as you can I'm going to go back to the.

B

B

And up down turn out in I want to turn too fast down turn sander jump good. Do what you can do get him in alright keep working it.

B

Almost there, let's do one more on each side.

A

Last one all right, good job: are you ready for a chest? Let's do some chest work. Next, we are going to be laying on the floor. Put some weight so grab a mat if you're not on carpet all right, so I've got my weights first thing I'm going to do, though: everybody's favorite push-ups, my trusty timer, all right, so we are going to start with. Just you can be on your toes. You could be on your knees, we're gonna, do a push-up and then we're gonna reach and reach push.

B

Up reach reach push up reach out, reach out push up, wait, wait four more.

B

You're sweet reach, breach, there's two.

A

Here's the last one and out and out all right, we're gonna flip around onto our back with our weights, all right, so we're gonna start on our back arms up right over our chest. Palms facing in we're gonna, take it to a fly, we're gonna bring its center and then we're gonna, pull those weights right down to our chest and up so it's open in Center and up inhale reach. Now, if you want to challenge yourself, a little bit, of course, grab have your weights that works to deploy your knees up in a tabletop.

A

So what you're doing here is you're always working that core. It's always engaged while you're working the chest and.

A

Bring it up, let's do four more and down so those elbows are gonna, come straight out to the side right here straight down. Push up! Let's do two more press that back back into the floor as you do this and here's your last one and down and up. We have one more chest: exercise. Alright, we're gonna come over our head, we're gonna, come down and we're gonna bring one arm up in a chest press so keeping those elbows bent here.

A

Chest press one arm ready elbows over. If you can touch the floor over your head and take it over Center and lift good, let's do four more bring it center and here's three they connected navel to spine and you no matter what exercise you do. You always want to think about that two and down and lift here's your last one over down and lift all right good job.

A

So we're gonna go ahead and come on up bring our weights back to the side, ready for a little cardio all right, our next cardio move is we are going to trap? Oh sorry, we're gonna step we're gonna, do a knee. We're gonna do a little hop into a lunge, so I, don't flip. Okay, I always got to be careful. Your surroundings when you work out at home right, so we're gonna, lunge knee lunge mmm power up. So if you don't want to jump, just use your arms push up here right up.

B

Push good keep working it drop low in that lunge. If you can push, that's good get.

A

As low as you can and remember what leg you're working, because we're gonna do the other side on our next minute of cardio, keep.

B

Going down push almost there, we got a fifteen minute. Push get low power up good one to power through. Let's do two more.

A

Last one good job, okay, so my right leg was back your left leg so remember that for next time we are ready for some biceps. So we are gonna, grab our weights and we're gonna fold. The lunge of the leg that was okay, we're just gonna hold it we're gonna, come up open in and yeah up open in and halfway up, rotate bring it together back down, so we're in a nice long lunge. So guess what we're doing biceps working biceps, but legs are working, of course, good lift back in and down.

A

Let's do one more cuz. We got trade legs and switch other leg back. Hold that lunge, ready up open in and down only half way up open in and down take your time when you strength training, you don't always have to be in a hurry. Nice long lunge feel the legs working good. We have up three more and here's to good.

B

Here's your last one.

A

Open in and down all right from here, let's come up all the way up halfway down all the way up, all the way take your time up, stop halfway up release good next up halfway.

A

And all the way we got couple more up halfway up and down, here's your left, one up halfway, all the way and down we're gonna finish it a nice wide squat, we're just gonna, do four curls on your left arm. Three, their legs are working right, glutes are firing four, and then we have four on the other arm. One all the way down to about two more everybody. Three and here is four put those dumbbells down. Let's do the other side cardio time yay.

A

Are you ready, Darla, like it's gonna, come up and down remember to power up with that arm, ready up and down up and.

B

Down spring up right, there push pull back up good and keep going. You got this one right.

A

And I'm gonna build through those glutes, especially after what we've been doing up push.

B

A

That arm add that power with the jump, if you want, if not take the jump out up good.

B

Watch every timer up, lift and all the way up, good.

A

Almost there got about ten seconds left push you got it. Let's do two more last one all right, good job. Let's move on. Let's go some more legs. I know: you'll love working legs right, so.

B

A

We're gonna start with just a leg back in the lunge, we're gonna curtsy, we're gonna, pulse pulse and just come straight back so we're doing. Okay here we go pulse pulse and straight back, pulse, pulse and straight back. Pulse, pull and straight good arms are by your side with those dumbbells. Let's do one more on the side.

A

Good, let's switch sides ready start it straight back. Here we go pulse, pull straight back pulse straight back pledges are one of those things that we actually work balance. When we do, you help realize that we do a lot balances involved, so it's so good for us plunge and down.

A

Let's do two more and down last one and center all right, I'm gonna, put one of my weights down I'm gonna hold that weight in front here's my starting position, one leg back! Okay! Let me start! Let me show you this way: okay, I'm gonna go half way back full half and up okay. Here we go half full half.

B

A

A

Get deeper bring it up. Straighten it up. Good back pass. I have to see one more on this half laughs, all right, other side ready. Here we go halfway back full half straighten up good back press half.

B

And up you got it all.

A

Right we got one press back and in this, is it back press back and in all right, good job weights down some water grab a drink? If you need some water all right, are you ready to move on a little bit more cardio? I know you are okay, so we're gonna take it here. Nice squat, we're gonna, come here to an side squat and we're gonna. Do a jack ready there we go cardio time. Remember, get as many reps as you can in you pick the tempo.

A

You can go faster than me. You go slower than me. Do you want to modify? Take the jump out, it's a great way to do it right.

A

Anybody can do. Cardio! You don't have to jump. I want to do is get low, breathless.

B

I'm getting really breathless, which is what we want come on. Yeah.

A

Take your time to land in a squat, jack, squat, Jack's pop quick couple more and here's your last one to the side and the side, all right, good job catch your breath. Okay, we are going to move on the back, so it's back and I go one heavy dumbbell.

A

Let's start here, I'm gonna pull up release down and exhale in there's four three two and one good. Alright, let's switch sides one-arm row ready. You can put your other arm here, other on your leg. Your quad lift eight breathe six.

A

There's four three years- and here is more alright from here: I'm gonna grab my other dumbbells, like both heavy, your back's, pretty strong, so you can usually go pretty heavy with the back I'll turn this side to show you the deadlift like we did earlier, but this time one legs back, I just want you to think about sliding down and sliding up my back, you lifted. My toes on the floor hide down slide up all the way down all the way up, good slide, it pull it up again.

A

When we do deadlifts, we feel not only in our back our glutes hamstrings all the way down. Let's do one more way down and all the way up. Let's change it up the other side ready here we go, show the boys back slide. It down slide it up now, and so, if dominoes are pulled in and up, let's go for more there's four, and here is three good. We just got two left down up, and here is your last one and up all right, good job weights down.

A

We have one cardio left for you all right, one cardio triceps and then we're almost done. Okay, so we're gonna side, lunge, we're gonna, come and we're gonna jump, Center side, lunge, jump, sign.

B

That so again, don't want to jump. Don't push.

A

Your arms up to the ceiling, it's okay down.

B

Up yeah stay with me come on go faster.

A

If you want the floor, you need your, it doesn't matter and up line up, sometimes I'll jump sometimes and then sometimes I'll take out the jump. Combination. Yes, come.

B

On guys, almost there and lift and up.

A

How high can you jump yeah?

A

How high can you push up? Let's.

B

Go four more three two here it is last one all.

A

Right, good job, all right, gonna, throw some triceps, so grab weight, we're gonna start just with kickbacks, okay, I'm gonna! Kick it back, but we're gonna add a little press down up and in kick down up and in straight back up elbow so from the elbow to the shoulder. We really want it to try and be very stable, very still. Okay. So if you want to work this one a little bit more intense, take it into that deep lunge right cuz there you got those legs firing.

A

Let's do one more on the side yeah up and in all right. Let's flip this ready long lunch here we go kick back straight down up in back yeah.

B

Up in exhale and aunt, you go guys down.

A

And in let's just four more here's three.

A

A

And here's your last one and in take that wait, we're going to take it up over okay, just gonna turn this side for now we're gonna bring it down and then we're going to come halfway up down all the way up now. Watch your back! Try not to let it arch right, half way up and all the way up, try sit down half way and up good, take it down half and up.

A

Let's do four more packs and up here's three.

B

A

Here's the last two in down up here's your last one, all the way, halfway up release, slowly up your job weight down all right, give me a tricep stretch on that. One triceps feel great when they're stretched after the auricle. Everything does we'll get to that I'm.

A

Just going to finish you up with just a moment of a minute core, that's gonna be standing core okay, so we're gonna have to take one weight: I'm, just gonna reach to the side and come Center reach to the side and reach and sit good and bring it up so really think about going in tight here, oblique crunch. Here: let's do four and three: here's two and one good switch that time ready.

A

Take it down, bring it up down, so you gotta love these cardio strength, total body classes, because they just work everything in a short period of time. You get all the work done, which is great. Let's do three more and two.

A

And here is one all right: I'm gonna put the weight down deal on core I'm gonna, bring it to the side side, so elbow is gonna. Come to that me ready here we go here, six, bad or crunch. It three hands together. Two and one other side ready go.

B

Pull release good: let's do three two.

A

And one left come Center I want you think about crunching like real and floor, but we're standing so we're gonna crunch crunch hands together.

B

Pull Oh crunch, seven, six, four, three: two one: all.

A

Right grab a weight, one more thing left one more weight which it's gonna do down to the side up.

B

One chopped down rotate.

A

This is core total core reach horse legs are working too, which is great, put your tank down and up lift it one more and up how about goes ready to.

B

Go down right now, great, it's good! Here we got three more up and two up.

A

And here is one all right: weights are down good job, guys we're gonna. Take it to this quick cool down. You can finish pulling down on your own. It's always great to finish your workout with a nice stretch. Take a big breath inhale.

B

A

Roll it up my favourite stress in the whole world. Here we go in half everybody knows that exhale and roll it up, bring your right shoulder and just press forward.

A

And how about your left shoulder forward and center and roll it up? Alright, we're going to open up the chest, look up and then we're going to bring those fingertips together in front stretch all the way up right here, reach and yeah feet together. Let's just take it to a swing.

A

It up just feels good, just he'll let loose and let's do two more come on one more yeah. Having get a lot of leg work, a lot of jump squats. So let's do a quad stretch, balance too, which is always great practice. Everybody know some days are good balance days. Some days are hard, but you just got to practice it you look it better and hold.

A

Let's bring that same leg back and a calf stretch hold.

A

And then how about a little deeper come forward and roll it up now bring that back leg in and just sit back, hamstrings hold right and roll it up good. Getting those legs stretched out. Well, so important it'll just help you take away soreness. There's that balance thing a lot of people notice to one leg is usually better at balancing than the other.

A

You probably know which one you're good at hold it, and then we come back and that calf stretch hands here and then I like to come a little deeper I think it fills you for the boot and then roll it up. I'm gonna, pull that back leg in we're. Gonna sit back on that hamstring stretch and we're gonna roll it up. Let's do a little inner thigh stretch thanks. Why just push back right here, gonna fill in those inner thighs. The choice feels good and come Center.

A

Toes then rule it up and take one big breath inhale and exhale, and you did so good. That is so awesome all right. Well, thank you for joining me in our total body conditioning class I am the SE sha with healthy living and remember it's never too late to get fit.