Exhale: Core Fusion: Bootcamp
Hello, I’m Fred DeVito. And this is my wife and partner Elisabeth Halfpapp. Together, we have crafted the strength, flexibility, and cardio challenge for Exhale Spa, called Core Fusion Bootcamp.
FRED: After teaching the Lotte Berk Method and Core Fusion for almost 30 years each, we are thrilled with how well our Core Fusion, Core Energy Flow, and Core Fusion Sport classes have been received by our Exhale students across the country.
Now, you can join our class from your own home. We have taken the best moves from these core classes and put together a heart-pumping workout that not only addresses your strength and flexibility needs, but your cardio as well.
ELISABETH: Core Fusion Bootcamp produces body-shaping results of ripped lean abs, sculpted thighs, and a high rounded butt, and also adds that cardio component for intense calorie burning to shed those extra unwanted pounds.
You will have the benefit of working for fifty minutes with our class format just as if you were in one of our Core Fusion studios. If you have time constraints, you have the option of doing ten minute sections.
Get ready to experience the inspiration of a real live class as we breathe, sweat, and sculpt our bodies with you. FRED: Cardio Flex. You will need a pair of hand weights and a mat.
Ready? Let’s begin. Start. Up. Roll through the feet now. Pull up through your center. You’re warming up. I want you to focus on breathing here and building some heat in your body. Opposite elbow to knee, we cross and over.
Two. Twist from the waist. Yeah. Clear your mind. Give yourself an opportunity here to really work out by not thinking about anything. Just try to follow my cues, stay with your breath, and have a good time with this.
And twist, twist, twist. Turn from the center of the body. Remember, the purpose of this is to build heat. Lubricate the joints to warm up the muscles. Now, focus on the breathing and try to clear your mind.
You’ll get your best workout that way. Last eight. Two. Turn from the center of the body. Four, five, six, seven, eight, and you’re good. Bring your feet a little wider than your mat. I want you to raise your right heel.
Now, pivot to your left and bend the knee. Come up, inhale, other side pivot. And lift. Get a rhythm to this. Bend, lift, inhale, twist, exhale. Lift, inhale, twist. Couple more. Inhale. See, gradually you’re getting deeper.
One more each side. Up and over, and back to center. Sweep up the arms above your head. Right hand on the left wrist. Exhale, side bend right. Soft knees. Inhale, lift up. Exhale, other side.
Feel that in your waist? Inhale, lift. Exhale, over. Now gradually, as you move through these stretches, try to increase the range of motion with each one. Exhale. See, a little deeper there? Few more.
Exhale, bend. Two more. Inhale. Exhale. Last time on this one. Now to the center. Let’s stretch the hamstrings. Just walk your hands down your legs, let your head fall, relax the back of your neck. Now, bend the right knee very deeply.
Take the right hand around the left ankle, raise your left arm up. Press your chest towards your thigh. And reverse it. Bend the left knee. Left hand around the right ankle, right arm up. Press into the stretch and breathe.
Bend the right knee, raise the left arm. Press a little closer this time. And other side. Bend the left knee, raise the top arm. Breathe and hold. Once more each way. Bend the right knee. Breathe.
Last time. Bend the left knee. Sweep that right arm up, bring your chest towards your thigh. Now come back to the center, palms on the mat. Let’s come down to all fours for Cat-Cow stretches.
Hands under shoulders, shoulders back and down. Now arch the back, lift the chin, inhale. Round the back like a cat. Exhale, pull in. Inhale to arch. Exhale to round. One more. Inhale to arch. And exhale to round.
Hold that for a moment. And release. Knees apart, feet together. Sit back, Child’s Pose, walk the arms out in front of you. Let your head and neck relax. And then come up. Now, step forward with your right foot.
And pick up your weight at this point. Now if you’re modifying, follow Debbie behind me, who won’t be using a weight. Take the weight up into your hands. Roll the shoulders down and back. Now raise the weight up above your shoulders, a gentle arch of the back.
Bend the front knee, side bend towards your right to open up your hip and waist. Come back to the center, bring the weight down to the floor. Put it down, back up and straighten the front leg, flex the front foot.
Bring your chest a little closer to your thigh. And breathe. Now, try the same stretch again without the weight. Step forward, sink into the hip, just bring the hands up on the top of the thigh, lift the breastbone.
Roll the shoulders down and back. Feel the difference? Keep the weight sinking forward into the hip. Now pull back, straighten the front leg one more time, flex the front foot. Hold there. Bring your chest a little deeper.
That’s the back of the left hamstring stretch, we need that. Now one more time, step, sink into the hip. Optional, if you can, reach back with your right hand, lift your left foot, and see if you can grab the foot and close the heel in towards the glute.
That really helps to stretch the hip flexor. Feel it there, front of your hip. Release the side and now bring the foot to the rear. And we repeat on the other leg, the same sequence. Step forward left foot, center your weight and pick up your hand weight, bring it up on the top of your thigh.
Now just sink into your hip. Raise the weight up, a gentle arch of the back, sink into that right hip, take a deep breath. Exhale, bend a little towards your left so the right hip opens even more.
Back to center. Bring the weight down onto the floor. Now with your hands down, pull back and straighten the front leg, flex the front foot. Breathe. It’s gonna feel a little tight in the beginning, give it time.
Okay, foot flat, sink into the hip again. Now just bring the hands up on the top of the thigh, and just use your natural body weight to open up that right hip flexor. And then hands come down.
Now pull back and straighten the front leg one more time, flex the foot. Can you get a little deeper this time? Bring the chest a little closer here to the thigh. Feel that? Damn, we need that.
Let’s step down one last time. Now bend the front knee. Go ahead and bend the right knee, reach back with the left hand and try to catch your foot. Close your heel in. Ooh, you really need that in the front of the hip.
Great stretch for the hip flexor. Lower the back foot to the floor and now pull yourself back. Straighten the leg one last time. And then step down on the left. Now let’s come up to standing position with the weight in our hands.
And take the feet, one more time, a little wider than the mat. Now, same move that we did earlier, this time with the weight. Bring the weight out in front of you, raise your right heel. Now pivot to the left and bend the right knee.
Come on up, inhale, other side pivot. Bend the knee and up, inhale, and pivot. Now, the idea here is to twist a little bit farther each time. And the agility, not to lose your balance. Two more.
Inhale, up. Exhale, over. And center, hold. Now raise the weight up above your shoulders, pull it apart gently, side bend to the right. There you go. Inhale as you come up. Exhale as you bend left.
And again, think of aiming the elbow towards the outer thigh. Inhale to come up, exhale to bend. Inhale, lift, exhale, bend. I know gradually you’re feeling a deeper stretch, you’re feeling more heat.
This warm-up is working for you. Last time. Inhale, up. Exhale, bend. Center. Let’s step back on our mat. Get your feet, hips within parallel. Now bring the hips down and just take the elbows onto your thighs, where you’re resting for a moment.
You’re trying to set up your alignment. So here’s what I’m looking for. The thighs as… Down as low as you possibly can get them. Back of the neck long, abdomen in for bracing. Now push the weight out in front of you with a slight bend in your elbows.
And lower the weight down toward the knees, and then forehead high. Eight times. Here’s two. And up. Down, three. And up. Very deceiving here now, because your heart rate is picking up due to the fact that your hips are so low.
I want you to keep them there. Exhale. Inhale. You’ve got two more. Up, and lower. And lift. Now bring it shoulder high. Hold it. Start to pulse the hips. Come on down. Down, here we go. How low can you get your hips? Can you get those thigh bones parallel to the floor? If you need to make it a little bit less intense, pull the weight in.
If you can keep the weight out there, you’re doing it. Give me five more. Pulse one, and two, and three, and four. Now freeze on five. Raise the right heel, warm up the calves. And that heel comes down.
And then raise your left. And that heel comes down. And then raise your right, and bring it down. And raise your left, and bring it down. Again, and raise the right. And that heel comes down.
One more each side. Raise your left, and then down. Now hold up the right. Pick up a little pulse here. Left, right. Now just pulse the hips. Down, and down. Come on. Come a little lower, come a little lower.
Eight more. You got one, two, three, four, five, six, seven. Now hold one heel up. Let’s finish with a balance. Other heel up. It’s an eight-count hold. Push that weight out. Four, five, six, seven, feet flat, and up.
Nice work. ELISABETH: Cardio Sun Salutations. You will need a mat and hand weights. Okay, let’s start to flow. Reach the arms out to the side. Up, and now inhale, up, exhale, over to your right side.
Breathe. Inhale, come up. Exhale, over to the other side. Come back to center, slight upper back arch. Now, exhale, bow over your legs. Raise your chest halfway up. Exhale, fold in. Step back your right leg into lunge with a bent leg.
Now reach the arms out to the side and up. Slight upper back arch, exhale, bring the hands down. Step back into Down Dog. Shift your weight over your hands into Plank. Now bend your knees to the floor, press the elbows in, come all the way down to your mat and inhale up to Cobra.
Exhale back to Down Dog again. Step your right foot forward into lunge, back knee is down on the floor, reach the arms out to the side and up. Nice. Exhale, bring the hands down. Step your back foot to meet your front.
Reverse swan dive. Come up to stand, palms together, and bring them center chest. Let’s try that again. Arms out to the side, palms together, lift up, exhale to your right side. Remember to follow Debbie for any modification here.
Other side. Come back to center. Lift up, heart opens, exhale, bow over your legs. Raise your chest halfway up, exhale, fold in, step your right leg back into bent leg lunge. Reach the arms up.
Breathe. And then exhale. Hands come back down again. To Down Dog we go. Shift your weight to Plank. Exhale, come down, bent knees all the way down. Inhale, Up Dog. Exhale, back. Down Dog. Step your right foot forward into lunge, back knees down, reach the arms out to the side and up and then exhale, bring the hands down.
Step your back foot to meet your front. Reverse swan dive. Come up to stand. Bring your palms together and hands center chest. Let’s begin again. Reach the arms up. Palms together, lift up, exhale to your right side.
Breathe. Inhale, up. Feel the lungs start to open. Exhale, other side. Come back up center, lift the chest up, exhale, bow forward again. Raise your chest halfway up, exhale, fold in, step your right leg back into straight leg lunge.
Hold here, reach the arms up. Palms together, breathe. Feel your front thighs start to work. Exhale, hands come down. Step back into Down Dog. Shift your weight forward into Plank. Inhale, exhale, come.
.. Low push-up this time. Inhale, your first Up Dog. Open the heart forward, lungs. Exhale, back, Down Dog. Nice. Step your right foot into straight leg lunge again. Reach the arms up, palms together, lift up the chest, feel that front thigh work.
Exhale, bring the hands down. Step your back foot to meet your front, and then come right up to stand, reverse swan dive. Palms together and hands center chest. Let’s do that again. Reach up, really reach up, swoop the arms up.
Exhale, over to your right side. Inhale, up. Exhale, over to the other side. Ah, feel that flow, feel agility in the spine. Arch back. Exhale, bow forward again. Raise your chest halfway up. Exhale, fold in.
Step your right leg back into straight leg lunge. Swoop the arms up, reach up. Nice. Exhale, hands come down. Step back into Down Dog. Shift your weight forward into high push-up. Exhale, low push-up.
Hold, inhale, Up Dog. Feel the agility in the spine. Exhale, back, Down Dog. Step your right foot forward into lunge, reach the arms out to the side and up. Feel that front thigh work a little bit more now, exhale, down with the hands.
Step your back foot to meet your front and now bend the knees. Stay right here, bend the knees deep. Reverse swan dive, come up to stand and bring your hands center chest. Reach the arms down and up again.
Palms together, lift up to your right side again. Feel that side arch. Breath starts to flow even more. Lift up, other side. Come back center. Open the lungs more. Exhale, bow forward. Feel that cardio.
Raise the chest halfway up. Exhale, fold in. Step your right leg back into straight leg lunge. Arms up. Reach up. Exhale, bow over. Step back into Down Dog. Shift your weight forward into Plank.
Now exhale, low push-up. Feel it increase the intensity. Inhale, Up Dog. Nice. Exhale, back, Down Dog. Step your right foot forward into lunge. Reach the arms out to the side and up. Feel that front thigh work a little bit more now.
Exhale, down with the hands. Step your back foot to meet your front, and now bend the knees. Stay right here, bend the knees deep. Now find your weight. We’re going to bend the elbows and the forearm right on your thighs for a moment.
So we’re gonna do a Chair. Get… Squat low. Pull the abdomen in, extend the arms forward. Now, raise your arms up a little bit higher, at a 45 degree angle. Remember to follow Debbie for any modification here.
Now we’re going to start to pulse eight. Begin. One, two, stay low, three. Whoa, feel those thighs. That gets your heart rate up. You can do it. Seven, eight. Now let’s all stand up, slight upper back arch.
Bend the knees, exhale, bow forward. Weight on the floor, bring your hands into Plank, palms open. Remember to follow Debbie for any modifications here. Feel that core strength. Let’s come in to Down Dog.
Press your heels down. Breathe. Raise your right leg up in the air. Stretch the leg, now bend your top leg in half. Drop your shoulders, step forward in to Warrior I. And float the arms up, come right up.
Breath. Exhale, bring the hands right back down. Step back into high Plank. Now exhale, low push-up. Inhale, Up Dog. Exhale, back, Down Dog. Raise your left leg up in the air. Bend your top leg in half.
Step forward to Warrior I. Arms come up. As soon as you come up, exhale, bring the arms back down again. Step back into high push-up. Exhale, low push-up. Try to feel the flow, continue up.
Up Dog. Exhale, back, Down Dog. Now bend your knees, look at your hands, either hop or step to your hands, stay in your spot. Pick up your weight again, bring the arms on the thighs. Get a little deeper.
Now extend the arms, 45 degree angle from the shoulders. Little pulses. Begin. One, two, three. Boy, I love this thigh work, it really heightens your metabolic rate. Get muscle there. Hold eight.
Now stand up. Slight arch back. Now bring the weight in toward your chest. Let’s bend down into Chair again. Hold here. Breathe. Now, we’re gonna raise the arms back up. We’re gonna add a tricep element.
Let’s bend the elbows first. Now we’re gonna bend the arms and legs together. We bend. Extend. Bend, extend. Breathe. Bend, extend. Now get deeper, here’s your opportunity. Lower. And up. You can do it.
Down, up. Two more. One. One more. Now, let’s all stand up. Slight arch upper back. Exhale, bow forward, weight on the floor. Come back into that forearm Plank. Palms open. Hold eight counts. Right here.
Feel that core integration. Whoo, I’m feeling it. Fred, how we doing? FRED: I’m feeling it, Elisabeth. I’m feeling it, girl. ELISABETH: Okay, let’s come into Down Dog. Hold here. Breathe. Now float your right leg back up in the air.
Bend your top leg in half. And we step forward to Warrior I. Reach the arms up now. Float up. Exhale, float back down. Feel that heart rate up. Step back, high push-up. Exhale, low push-up. Inhale, Up Dog.
Exhale back, Down Dog. We have one more leg. Raise your left leg up. Bend your top leg in half. Step forward to Warrior I. Float up. Inhale. Feel the breath. Exhale, hands down. Step back. High push-up.
Exhale, low push-up. Inhale, Up Dog. Exhale back, Down Dog. Now bend your knees, look at your hands. We’re gonna hop or jump to our hands. Or step, ready? Up. Stay low. Pick up your weight. Hands right on your thighs for a moment.
Now reach the arms back up. We got one more tricep element. Ready? Bend the arms and legs. Bend, extend. Bend, extend. Bend, extend. Breathe. Inhale, exhale. Bend, extend. Bend, extend. Bend, extend. Now one more.
Hold the bend. Bring the arms right across from your sternum. Now raise the heels up in the balance, if you can do it. Reach the arms forward. Feel that balance. Now get a little lower. Stay there. Stay there.
Stay with me, we have four more counts. One, two, three, four. Bring the weight into your chest. Stand up. And feel empowered by the Cardio Sun Salutations. Congratulations. FRED: Jump Backs Part 1.
You will need a playground ball, a pair of hand weights, and a mat. Okay, we’re gonna start this first series with a Jump Back. It’s six parts. We bring the ball up, down, you bend your knees, you’re gonna put the ball on the floor and jump back.
If you need to modify, just follow Debbie, she’s gonna be walking back. You’re gonna get this. You’re ready gang? Here we go. Up, one. Down, two. And three. Jump, four. And five. Bend the knees on six.
It’s pretty easy right? And two. Down, three. And four, and five, bend on six. Power up, down, three, four, five, bend on six. Two more times. Breathe, three, four. Good. Last time. Two, now here we’re gonna hold Plank for 30 seconds.
Brace your core. Try to get your shoulders lined up right above your hands. Tighten up your legs and stretch your calves. Keep that breath flowing. (EXHALES) Ten more seconds, hold here. Two, three, four, five, six, seven, eight, nine, drop to your knees.
Let’s do some push-ups. Roll the ball to your right hand, angle the left hand in. Now take really wide footing here. Ready? Let’s move. One, exhale up. Two, try to get the chest below the ball each time you go down.
One more. And five. Come to your knees. Bring the ball over to the other hand. Same footing. Ready? And move. One, exhale up. Two, up. Three, up. Four. One more. Come to your knees, Child’s Pose.
This is for three seconds, catch your breath. And we stand. Back to Chair. Now take the elbows right on the knees and sink the hips. This keeps the heart rate up. You wanna stay low. Pull the abdomen in.
Bring the ball in front. Here we go. Lift. Up, and down. Two, and down. Three, and down. Now, notice the position right here. Two more. Lift and lower. Now bring the ball shoulder high. Hold. Start pulsing the hips.
Come on down. I want the hips down to knee level. That’s it. Let’s bring it down. This gets the heart rate pumping. This is what we want. Get eight more pulses here. Two, three, four, five, six, seven.
Now hold right there in that position. Bring the ball in and stand. Jump Backs. Here we go. One, two, three, four, five, bend on six. One, two, abs in when you jump. Bend on six. Power up. Two, three, four, five.
Two more times. One, two, three, four, five. Give me one good one here. One, two, hold your Plank for 30 seconds. Now tighten your belly, stretch your calves. Line up your shoulders right above your hands.
Breathe. Hold. Let’s add a variation. Both knees to the floor. Touch, stretch eight times. Two and three. Now try to keep the core stable when the legs are moving, that’s what this is all about.
Four more. There’s one, and two, and three. One more, hold right there and down to the knees. Let’s bring the ball to the left hand for the push-ups. Angle the right hand in. Take your legs in position.
Ready? Set, and move. One, up. Two, exhale up. Three, press. Four. One more, come to your knees. Roll the ball to the right hand. Angle the left hand in. Ready? And move. One, exhale. Two, up. Three, four, and good.
Three second break. Child’s Pose. Palms on top of the ball. Catch your breath. And standing into Chair. Take the elbows right to the knees so you can keep your hips down low. Pull the abs in. Ready? Move the ball.
One, two, keep your hips down. Three. Really good for the cardio. Keep those hips down. Five, six, seven. Now the ball shoulder high, start pulsing the hips down low. And two, and three, and four. Keep the core tight.
Keep the back of the neck long. Eight more. One, two, three, four, got five, six, hold number eight. Now let’s add triceps. Here we go. It’s up, bend the arms, up, bring the ball low. Inhale, exhale, inhale, exhale.
You want big range here. Come all the way down. All the way up. Bend, up, bend. Whoo! Three more. There’s one. Down, two. Last time. Three. Now keep the knees bent, bring the ball down, hold that position.
Take the ball behind your back. Roll the shoulders down. Arms straight. Eight little lifts. Up, two, three, four, five, six, seven, eight. Press this in. Press your palms into the ball. Three, four, five, six, seven.
Now hold eight. Raise the ball one more inch. Eight little bend stretches. Begin. Lengthen, one, two, three, four, five, six, seven, and release. Up, standing, bring the ball to your chest. Now, feet closer to each other.
Raise the right leg up, hold it in the air. Push the ball out, bend the left knee. Eight pulses on the left leg now. Two, three, four, five, six, seven. Can you hold, raise the leg, push out the ball, bend a little deeper, and bring it all in.
Great. Other side, same thing. Take the left foot out, soften the right knee, push the ball out, raise the leg up, hold there. Eight little pulses. And one, two, three, four, five, six, seven. Hold it.
Raise the leg, push out the ball and bring it in. Jump Backs. Here we go. One, two, three, four, five, bend on six. One, two, three, four, five, down on six. Up on one, two, three, four, five.
Two more times. Keep that breath flowing, everybody. Three, four, five. Last round. One, two, hold Plank here for 30. Now, bring the feet closer. Let’s really challenge the balance by raising the right leg up off the floor.
Eight little lifts. One, two, three, four, five, six, seven, and step down right. Raise up left. Eight lifts here. One, two, three, four, five, six, seven, and return, drop to the knees, Child’s Pose.
Come forward to push-ups. Bring the ball to the right hand, angle the left hand in, try to get the legs wide. Here we go. One, exhale up. Two, exhale. Three, press. Four. One more. Come to your knees.
Bring the ball to the left hand. Same idea. Ready? Set? Let’s go. One, exhale up. Two, press. Three, up. Four. One more. You have a three second break, catch your air. Take a deep breath. Come right up forward.
And we’re back in Chair Pose. Bring the elbows right to the legs, that’ll bring your hips down. Pull in the abdominals. Ready? Move the ball. Up and lower. Two, three, four, five, six. Twice more. Now the ball shoulder high, pulses down, sit low.
This is where it counts. Get down low now. Keep those hips back. There’s 10, 11, 12, 13, 14, 15. Hold 16 and bring the ball in, stand up. Now left foot, step back. Raise the ball in front of you shoulder high.
Now bring the ball up. Hold here. And the left knee to the floor, touch it down. One, down. Two, inhale. Exhale, four. Balance your body, five. Add that breath, six. Two more. Seven. Up, eight, and step forward.
Step back right foot. Raise the ball in front of you. Bring it overhead. Ready? Bend the knee. And one, exhale up. Two, up. Three, up. Four, up. Five, three more. Six, push it. Seven, one more. Eight, and step.
Great job, everybody. ELISABETH: Jump Backs Part 2. You will need a playground ball, hand weights, and a mat. We’re going to do some Jump Backs. I’d like to break it down first. It’s six counts to each Jump Back.
So it goes like this. We’re going to reach the ball up, one. Bend, two. Touch down, three. Jump back, four. Jump forward, five. And bend on six. Okay. Ready, gang? Here we go. Reach the arms. One, two.
Down, jump. Jump, and in. Reach up. Bend low. Touch down. Jump, jump. And low, reach up. Lower down. Touch, jump. Jump, and drop. Up, down. Touch, jump. Jump, and in. Reach up. Now, this time we’re going to stay in Plank.
Hold, right here. Push down on the ball. Pull the abdomen in strong. Feel that core strength hold you there. Raise your right leg up for six. Ready? Up, one. Up, up. Lower the leg down. Try the other side.
Ready? Begin. Lift up. And lower the leg down. Now bend your knees, roll the ball to your right side. Hands are wide. Now bring the legs straight, we’re going to try five push-ups. Ready? Begin.
One, up. Two, up. Inhale, down. Exhale, up. Four, five. Come up, lower the knees. Roll that ball to the other side. Here we go. Elbow right above your hand. Here we go. Down, one. Two, dip low.
Three. Four, get low. One more. Five. Up, lower your knees. Down to the floor. Take a little pause here in Child’s Pose. Hold here. Okay, moment’s over. Let’s keep it moving. Step forward behind the ball.
Bring your forearms on your thighs. Now get low. Feel those thighs start to burn. We’re going to raise the arms up. Ready? Begin. Reach the arms up. And down. Up and down. Three, lower. Four, and up.
Get low. Down, three. Up, lower. Now hold this one high. Stay here. Lower the legs a little bit more. Bring the ball right across from your shoulders. Let’s start to pulse. Sixteen. One, down. Get even lower now.
Feel that heat build. Feel the heart rate go up. Feel power in this position. Nice. Breathe, breathe. Get low, get low. You can do it. Down. One more, hold. Now slowly, let’s stand up. Right, hold here.
Now, we’re going to take the legs in a wide stance. We call it a Horse Stance, okay. So, bend the knees and reach the ball out. Right, ball is out. We’re gonna twist to our right side. Raise the left foot off first.
So, ready, twist. And try to touch the back knee down. Come up. And to the other side. Feel that torque. Feel the obliques. Down, now let’s speed it up. Down, up. Down, up. Lower. Whoo! Up. Down, up, down.
One more time. Down, and come back center. Bring the ball in. Now take the legs in a wider second. Here comes my favorite part. I love the balance. You’ll love it, too. Bend down. Now take the ball out like so.
Press against the ball. Get a nice wide, open second position. Drop the shoulders down. Now we’re going to raise the heels up. Hold here. Now as you lower the heels down, reach the ball in front of you.
Press the shoulders down. Agility. Raise the heels up, bring the ball in. Now lower the heels, bring the ball up. And again, raise the heels up and lower down. Raise the heels up, lower down.
Let’s speed it up. Heels up, heels down. Heels up, heels down. Heels up, and down. Heels high, and down. Now bring the ball into your chest. Raise your heels high, try to get it balanced. Get low.
Whoo! Really feeling those thighs start to work. Get lower. And your butt, and your cardio strength. Feel that power. Hold, hold, and release on up. Now, one down. Take the ball just between the feet.
We’re gonna come up. We’re gonna stand up to the right side. Left leg extends back. Ready? Touch the ball. Down, up, touch, lift. Now really feel that extension. Down, up. Lower, up. Down, reach up.
Now this one, try to balance. Hold, right there. Raise the leg as high as you can. Maybe the ball goes a little higher. And release down, come back center. Okay, squat low. Squat low, we’re going to start to the other side.
To the left side. Ready? Touch the ball, we go down. Up. Down, reach up. Down. Whoo! Down. Feel that energy through the arms, legs, core. Down, up. Lower, up. Now this one, try to balance. Hold here.
Maybe the arms go higher. Leg goes higher. Breathe and come back center. Guess what? Another set of Jump Backs. You can do it. Here we go. Let’s begin. Reach up, one. Touch. Jump, jump and in. Reach one, two, three, four.
Use that core. Six, up. In, down. Jump low. That abdomen is there for you. Reach up. Touch. Jump. Love the breathing. One more time, we’re going to stay in Plank. Whoo, that was light. Hold there, breathe.
Inhale. Feel that core strength. Front body, side core, back body. Whoo, feel that core work. The whole body on that core. Okay, let’s do eight little tricep push-ups. Ready, begin. One, up. Two, up.
Three. Go, Fred. And down, get as low as you can. You can do this. Up. Two more. One. One more, down. Up, and sit back in Child’s Pose. Whoo! Reach out just for a moment. Okay, let’s step forward behind the ball.
Bring your forearms back on your thighs. Drop the shoulders down. Feel that front core work. Now reach the arms. Up, ready, up. Up and down. Down lifting up, up. Now try to look down toward the floor so you get a nice back, long neck.
And down, down. But feel those abdominals work. Try to get a little lower on this now. Up, up. Whoo! My thighs are feeling it. Right, yours should be. I’m with you. Good. Do one more on the lift. Lower down.
Down, now bring the arms just to your shoulder height. Press the ball strongly. Little pulses. Sixteen. Ready? Begin. Down, one. Get low. Here’s where it counts. Lower, lower, lower. Stay with me.
Down, down. Shoulders down. Breath. Active. Keep going. Just a couple more. Down, down. Now hold that squat, stay low. Stay low. Lower the arms down to your thighs. Now, we’re going to add on for some biceps, upper body.
We’re going to bring the ball over our right shoulder. Ready, lift up to the right. And then come center. And reach up. And come down. Now let’s speed it up. Reaching it up. Down, twist. Look over your back shoulder.
Good. Breathe. Good. Up, down. Twist. Look over your back shoulder. Good. Breathe, down. Now get low again. You got the arms action now. Coordination. Breath. One more time. Down, up. And come back center.
Bring the ball in and up. Okay, we’re gonna add in one more balance. So keep the feet hips-width apart, parallel. Lower the ball down to your thighs. Extend the arms straight, right leg heel comes in front.
Hold. Now, slightly… Keep loose, standing like that. We’re going to raise the leg and the arms. Ready? Begin. To the front, lower down. To the side, lower down. To the back, lower down. Now we’re gonna hold it side, raise the ball all the way up above your head.
Toes can come down or up. Hold here, lean to that side. And lower the leg down. Okay, we have one more leg. Ready? Reach the leg forward. Arm and legs work together without touching that heel to the floor.
Ready? Begin. Reaching up, lower. Side, lower. Back, lower. Side. Now bring the arms all the way up. And you’re going to lean into that side leg. Hold there, last eight. Lift up, up. Six, seven, eight and release the arms and legs down.
Excellent job, everyone. Keep that cardio strength going. FRED: Abdominal Curl with weight. You will need a pair of hand weights and a mat. Hey, are you ready for your abdominal challenge? Well, join us for this set of exercises here.
Pull your abdominal muscles in, extend your arms out in front. Now slowly roll yourself down one vertebrae at a time. Remember to follow Debbie for the easier modification. Bring the arms up, take a deep breath.
Now press the back down, exhale. Bring the arms in front. Slowly pull in and curl yourself up. You see, this exercise uses no momentum. It’s pure strength. Try it again. In addition to the front, the back muscles are stretching.
Bear that in mind. It’s orthopedic. Take the arms up, inhale. Press the back down. Tilt the pelvis, raise the arms, bring them forward, pull in and curl yourself up. Exhale as you lift. Remember to follow Debbie for the modifications.
Let’s try that again. Arms in front. Now, this movement establishes control. Especially right here through the area where you need it. Arms come up, inhale. Press the back down, exhale. Extend the arms forward.
Pull in, curl yourself back up. Seated position. That’s the warm-up. Now bend the knees, feet flat. Hold on to the outer thighs. I’m going to round my back into a C curve curl position. So there it is again.
The back muscles are stretching. Very therapeutic for you. Roll your shoulders back. Now position, put your lower back on the floor. Tuck your tailbone under. Pull the abdominal muscles in and keep them there.
Let go, pump the arms for eight. It’s one, two… There’s your strength. Just stay in the position. Five, six, seven. We’re going to try that again. Hold on. Did you fall back a little bit? Bring yourself up that small bit.
That’s the challenge. Ready? Let go, eight pumps. And one, two, three, four, five, six, seven, eight. Reset. Come back up that little bit and pump the arms down. Eight times. Three, four, five, six, seven, eight.
Reset. Lift yourself up a fraction higher. One more time, let go, eight times. One, two, three, four, five, six, seven… There you go. Hold on, reset. Lift the elbows. Now press the shoulders down.
Try a little harder to pull in. Tilt under, take the right hand off. Four times, raise it up. Lift it and lower it. Only as high as you can without falling back. Okay, take the leg. We’re going to try that on the other side.
Bring yourself back up. Let go left hand and lift it, one. Now, can you let go other hand? That advances the challenge. One more. Stay there. Walk for eight. It’s one, two, three, four, five, six, seven eight.
And hold arms. Lift the elbows. Take the right hand off, lift it four times. Up, and lower. Can you let go other hand to challenge it more? Uh-huh, one more. And hold on. Did you fall back? Come up a little bit higher.
Left hand, same movement. And one, two, three. Maybe you don’t have to touch. Walk the arms. One, two, three, four, five, six, seven. Hold on to the outer thighs. Wide at the elbows. Sit all the way up for a moment.
Take a deep breath. Now roll the shoulders down and back. Hold on to your legs, lift your elbows high and wide. I’d like you to pull in and come right back to that same position. Slowly, find that position.
Extend the right leg now at a 45 degree angle. Let’s work the obliques. Bring both hands to your left outer thigh. Now, that position itself will work the muscles, you don’t have to do much more than that.
Just pull in, tuck under, let go, try to tap the fists. If I raise my arms higher that’s gonna challenge it more. Now palms in prayer, four little crunches. One, two, three. Give me a four second hold.
Arms higher. And center the body. Very good, step down. Try that now on the other side. Extend your left. Bring both hands on the right leg. Now, before I let go, I bring myself up into position.
That’s very important, know that. Pull in. Tuck under, tap the fist. Here we go. One, two, three. Try not to touch the leg. Palms in prayer, four little crunches. One, two, three, stay there for four.
Challenge, raise the arms without falling back. Two, three, come center, hold on. Now bring both feet up. Try to keep it going. Challenge yourself. Open up the elbows. Now give me one crunch up.
Always goal to keep the shoulder blades off the floor. Now touch the right toe down and then alternate. Like that. Okay, loosen your fingers. You know the goal here. Let go, let’s try eight. One, two, three, four.
Are you doing it? Five, six, seven. Both legs up at 45 degrees. Hold on. Lift the elbows high and wide. We’re always trying to get back to the base position. So crunch up once, pull in, hold there.
Let go, palms in prayer position. Look up at your toes. Chin open. Eight little crunches. Here we go. One, two, three, four, five, six, seven, eight second hold. And we’ll be out of this part. Try to raise the arms higher.
Lower the legs. Hold. Four, five, six, seven. Hold the legs. Bring yourself up, pull in. Eight little crunches. One, two, three, four, five, six… Eight seconds, freeze that position. Try to lower the legs and raise the arms.
Hold it. Five, six, seven. Hold the legs and sit all the way up to the top. Well, that’s a good set. We’re going to add on now by using hand weights. Roll the shoulders back. Pick up your weights.
Bring them in towards your chest. I’m using three pounders. Two pounders, one pounders, that’s all good. Whatever you can manage. Now very slowly roll yourself back onto the waist. Tuck under, try to bring the lower back to the floor.
Hold that position. Right elbow to the side. And it’s one, two, three, four, five, six, seven. In the center, stay there. Eight little crunches. One, two, three, four, five, six, seven… Give me an eight second hold.
Five, six, seven and bring the weights down. Hold onto to the outer thighs. Open up the elbows and reposition. Catch your breath. Remember, you’re working when you’re not moving, as long as you’re in the right position.
So now extend the right leg up at the 45 degree angle. Let’s again go to the obliques. Both hands on the left outer thigh. I’m going to challenge you here. I want you to try to pick up the weight.
Try it. Ready? Lift four times. One, and lower. Two, and lower. Three, and lower. Now stay right there. Four little crunches. Up, two, three. Stay up. Four seconds, hold. Try to raise the weight.
One, two, three. Bring that weight down and step down. Center your body. Go to the other side. Extend the left. Bring both hands over to the right. Now lift up once. Pull in. There’s your position.
Master that. Now, try to pick up the weight. Lower, lift, four times. One, and lower. Two, and lower. Three, and lower. Keep it up. Four little crunches. One, two, three… Now stay there for four counts.
Try to raise the weight. Two, three, four. And down. Come back to the elbows for a second. We’re going to reposition and finish. Take a deep breath. Let the back release up. Now, secure your lower back on the floor.
This way you don’t use the back muscles, you just stretch them. You’re using your front abdomen. Okay, take the hands to the outer thighs now. And just extend both legs. Right there, where the knees are level.
Elbows are wide, shoulders are back. We’re gonna pick up the weights one more time. Hold on to your legs. Don’t fall back. Curl up once. Let go. Right foot touches the floor. And it’s one, two, three, four.
Keep pulling in, feel that burn. Whoo-hoo! Take both legs at 45 degrees, hold on. You falling back? Come up once. All right, peak it. Psych yourself up here. One hand off. Other hand off. Give me eight little crunches.
One, two, three, four, five… Don’t touch. Don’t touch. Eight seconds, finish. Raise the arms, lower the legs. Come one vertebrae higher. Five, six, seven and eight. Put the weights on the floor. Cross your feet and sit all the way up to the top.
Wow. Hope you felt that as much as we did. Roll your shoulders back. Great job. Let’s do some back strengtheners and stretching. We’re gonna roll the ball out in front of us, extend the arms and the legs as long as you can.
Now, push down on the ball and inhale. Roll the ball toward you, lift up the chest as much as you can. Remember, you can follow Fred for any modifications. And then exhale, roll the ball down.
And again, roll the ball back on your inhale, think lower, middle, upper back. Feel length through the spine. And then exhale, round down. Inhale, come up, push down on the ball. Breathe. Feel energy in the spine.
And then exhale, roll down. Ah. One more time. Roll the ball back. Press down your shoulders, lift lower, middle, upper back, even though you’re in an arch at the lower spine. And exhale, roll the ball down.
Now we’re gonna try one leg at a time. We’re gonna raise our right leg up first, turned out, and then your left arm comes up, thumb up to the ceiling. Now gaze down toward the floor, push down on the ball.
We’re gonna lift both the arm and legs. Ready? Begin. Lifting up, and up. Now really feel the length beyond the fingertips, beyond the toe tips. Up, up. One more. Reach. Long both arms, legs. Lower down.
Okay, let’s try the other leg up. Left leg comes up. Right arm out. Push down on the ball for more resistance. Ready? Let’s lift. Up. Both the arms and the legs lift. Reach, reach. Eye gaze is soft, looking down to the floor.
Up. One more. And lower down. Now both hands on the ball. Press the ball down, shoulders down. We’re going to try lifting both legs together. Ready? Begin. Lifting up, up. And up. You get a little gluteal action here as well.
Hold the up. And lower your legs down. We’re gonna take the hands, press against the playground ball. We’re gonna raise the arms and the legs together. Ready? Begin. Lifting up, up. Now this will be a small range of motion.
Reach the arms, reach the legs. One more time. Hold the up and then release down. Okay, let’s all roll back gently. Into Child’s Pose. With your ball, reach the ball forward a bit more. So push down on the ball.
It gives you a lot of resistance and a little more opening for the spine. Head drops down. Feel the hips open. Shoulders down, abdomen still pulling in a little bit. Take another deep breath. Inhale and surrender as you exhale.
Slowly come up. Roll the ball toward you. Now bring the legs around to your left to the front. Now you’re gonna have the soles of the feet together. Stretching the hips a bit more. Place the ball in front of you.
Roll the ball forward. Push down on the ball, feel the resistance. You get more spinal stretch. Hold here. Let the head bow forward. Remember, just go where your stretch feels good. You want to avoid any discomfort.
Breathe wherever you are. Let’s roll the ball to your right side. Rolling over. And then reach the arms long again. Remember, you’re going to feel the hips opening, the lower back stretching, especially the left side of the body.
Hold here. Breathe. Inhale. Surrender on the exhale. And then let’s roll the ball back through center to the other side. Resist rolling the ball forward by keeping the hips back. Head drops down.
Feel that whole side body once again. Stretch lower back, hips. Roll the ball back to center. Reach forward one more time. Head drops down. Press down on the ball. Inhale. Exhale. Slowly rolling up with the ball.
Bring the feet to the front, about hips-width apart, and we’re going to roll all the way back down to the floor again. Keep the ball with you. Roll down, keep the ball in close. And then we reach the ball above the head.
Legs are about hips-width apart. We’re going to lower the legs. Like a windshield wiper to your right side. So lower the legs to your right. Remember, all these stretches are great for any sport or activity, before and after.
Bring the legs up, lower them to the other side. Reach your arms long, feel the length of the spine again. Good. I know, you wanna stay in this position. Come up. It just feels so good on the whole back body again.
Lower down. And again lift up and lower. And gently look away from the direction your legs have fallen. Reach the ball long, away from the body. Come back up again. Lift up and exhale over. Look slightly away from the direction your legs have fallen.
Come back center. One more time. Lower to your… Last side, looking over the opposite shoulder. And then bring the legs back to center. Now we’re going to go into our last stretch, our last mind-body balance posture.
Let go of the ball lightly. Bring the arms by your sides. We’re going into Shavasana now. Extend the legs long and just surrender back into your mind, open, and a supple physical body. Come back to the breath, which connects the mind to the body, and just stay here and release any unnecessary tension.
Playground ball, thighs and core. Let’s begin with a side lunge. First, reach your arms forward, step your right leg to the side. Bend into the right side. Now we’re going to lift the leg up four times to the standing leg.
Ready? Begin. Lift, one, and lower down. Reach the ball right above the head. Exhale down, and then press the playground ball and lower. One more time. Lift and lower down. Other side. Arms and legs go out to the side together.
Ready? Step out, side. Now, ready? Begin. Lifting up. One, and lower down. Two, and lower down. Push off that leg. Up and down. One more time. Up and release the legs down. Let’s come down to a seated position.
We’re going to go into a curl variation with the ball. Place the ball in front of the feet, place your feet on top of the ball and then come down onto your forearms, onto your elbows. Tip the pelvis under.
So in this curl variation, follow me for modifications and Fred for a little bit more advanced. First, you’re gonna pull in the abdomen wall, shoulder blades off your mat. Sneak both hands out to the outer thighs.
Raise your elbows up high and wide and really feel that waist pressed down. Whole core is lifted. Curling up, right, so you’re in the upper part of a crunch or a sit-up where that abdomen work really starts to work.
Let’s roll the ball out. Four times out, four times in. Ready? Out, out. In. As you can follow Fred with the arms off. Out, out. In, in. Out, out. Feel how that ball gives you a little more core stability.
Right, you really have to ground, pull in. Out, out and in, in. Out, out and in. One more time. Out, out. Now hold the in for a moment. Raise the elbows high and wide. We’re going to take the left leg off the ball.
Ready? Reach out. Stay here. Now pull down the abdomen, drop the shoulders down. Ready? We’re gonna roll the ball out. Four more times. Ready? Begin. One. Whoa, feel how that abdominal wall keeps you there.
Out, out and in, in. And reach, reach. And in. One more time. Reach, reach, now roll the ball in, change legs. Other leg up. Press the shoulders down. Ready? Breathe. Here we begin. Rolling out, out, out, and in, in, and out.
Now feel again that shoulder blade area off the mat. And reach, reach. One more time. You can do it. Reach out, out, roll the ball in, lower both feet on the ball, roll the ball out. Now try to hold here eight more seconds.
Here’s where the change occurs. Pull in, maybe let go. Hold four more counts. One, two, three, four. Hold on and roll all the way up to the top. Whoo! Warming up that core. Let’s add on. Place the ball between the palms of the hands, adding a little bit of upper body stability.
Press the ball with your palms, roll the shoulders down and back, rolling down to that waist again. Ready? Roll back. Okay, we have to find those obliques. They’re waiting. Tip the hips under.
We’re gonna twist to the right side first. Ready? Begin. Twist right, left, hold center. Twist right, left, hold center. Twist, twist. Remember to breathe. One more time. It’s twist, twist, hold center, and roll all the way up to the top.
Let’s place the ball between the inner thighs and find some more inner thigh, outer thigh contraction. Hands on the outer thighs, let’s roll back down to the curl. Elbows high and wide, press down the back of the waist.
Raise the elbows up high and wide. Now, use the butt muscles as well. Inner thighs pressed, place the palms together. Push. Okay, we’re gonna speed up a little bit on the twist, to the right side first.
Ready? Begin. Twist right, left, center. Right, left, center. Right, left, center. One more. Right, left, center. Hold. Reach the arms on the thighs, elbows high and wide, and roll all the way up for a moment.
Okay, now we’re gonna add some lower abdomen work. Roll back down to your spine, elbows high and wide. Place the hands by your hips, pull the abdomen in. Continue pressing the inner thighs strongly against the ball.
Pull in low. Pelvic tilt, lower abdomen work. Ready? Begin. Rolling up for two, down for two. Up. Lead up with the tailbone, down with the back of the waist. Lead up, up, down, down. One more. Up, up, down.
Now four, a little faster. Up, lower, up, lower. Three, hold the up on four. Lower back down. Flex your feet. Small range again. Ready? Roll up. One, and down. Two, and down. Feel the inner and the outer thighs working.
Up. Little faster. Up, down, up, down. Pull in the waist. Up, up, lower the hips down. Walk your feet a little closer to your body. Raise the heels up. Play around with those tempos. Press the inner thighs strongly.
Four small. Ready? Down, roll up. Two, roll up. Use the lower abdomen. Up. One more. Up. Now, a little faster. Up, down, up, lower, press the ball. Three, hold four, roll the hips down to your mat, lower the feet down.
Hold on to your outer thighs, and slowly rolling up through the curl, use that core strength to the very last moment and enjoy your newly found thighs and core.
