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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
A
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
B
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
A
A
A
B
B
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.
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
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
power
up.
So
if
you
don't
want
to
jump,
just
use
your
arms
push
up
here
right
up.
B
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.
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
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
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
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
A
A
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
A
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
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.
B
A
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
A
A
A
A
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
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.