Low Impact Burn 1

Hey, hey, Get Healthy U TV squad, my name is Chris Freytag. I am so excited to be here with you today. And I have these two beauties right behind me, trainer Tara. Hi, guys. Hi. Sam Cam. Hey. I love working out with these two ladies, and today we are doing low-impact burn. Now don't let the words low-impact fool you because low-impact does not mean low intensity. Yeah, we're gonna kill it today. So we are going to start with a warm-up like we always do. We're gonna do about five, six minutes of warm-up. Mobility, get the muscles warmed up. We will move into a series of exercises. We have 20 exercises today. 50 seconds of work followed by 10 seconds of rest. 10 seconds is just enough time for you to hear me tell you what's next, and we move into the next exercise. Sam will be our modifier today. We'll talk about that as we get going. We'll have a quick cooldown. This is 30 minutes. This is bing, bang, boom. Are you guys ready? Let's go. We're ready. Deep breath, inhale up. Ah, it's a good day to have a good day, right? Here we go, nice, big, deep breath. Bend your knees, see how you feel here. Lift those arms up, come all the way down, roll your shoulders back right here. Roll those shoulders back. Take the tension out of your neck. Awesome, just take your head forward and back. Just release those vertebrae behind your neck. You've got seven vertebrae in your neck. Here we go, pedal those arms back. Big pedals, ball-and-socket joints. We always want to warm up the shoulders and the hips. Are you guys feeling good today? Feeling good. Feeling good. I love a low-impact workout. It always works for me. I think part of it is, let's go the other way, is that since I know that there's no jumping, I think sometimes I mentally go harder. Mm-hmm. Yeah. Because I know I don't have to do the jumping. So today, I want you to use range of motion. Give yourself a couple of big hugs. I want you to try as hard as you can. Give me that intensity, awesome. All right, we're gonna take it up. We're gonna touch our toes right here. All the way down. I want you to walk it all the way out. Walk it all the way out. Come to what we call a cobra stretch. Now you open up those hip flexors. Oh man, that feels really good today. We're gonna walk it back and touch our toes, and roll it all the way up, and then take those hands overhead. Yeah, baby, all the way down again. Feel those hamstrings, walk it out. Give me that hip flexor stretch, awesome. One more time to stand up, roll through those vertebrae. Beautiful, okay, this time come down. Hit that Cobra. Now listen up, go back to your down dog, right there. Ah, I love this! Okay, bicycle your heels. So you want to take your body weight one side to the other side. Just feel that stretch up back of the legs. Feel it, ladies? Yeah, that feels good on the calves. Yeah, it sure does. Awesome, pull forward to your plank. Shoulders are over the wrist. Now, planks are hard, I know, so work on them. Pull your abs in tight, runner's lunge. Take one foot over to the side, lift, roll that wrist. Feels good on the hamstring and the hips, and then switch sides. Right there, oh! It is so good to prepare your body for what's to come, right? Other side, right there. Yeah, even your wrist needs to warm up, right ladies? Yeah. We forget sometimes about our joints, all of our joints. All right, push back. Now, let's come to a mountain climber. Just drive your knee in one at a time, and you pick up the pace, pick it up. See what it feels like. Push off your toes. Right there, come on, eight, seven, six, five, four, three, two. Walk your feet to your hands. I love it, get down low. Just getting those hips a little bit right there. Fabulous, whoo, nice. All right, roll it up one vertebrae at a time. All the way up. Your feet are about shoulder-width apart. Let's squat down and up. Here we go, here we go. It's down and up, right there. So no jumping and no repeaters today, all right? We got 20 different exercises. That's gonna keep me on my toes mentally. I got to remember what's going on. Two more, ya love it. Right here, now, butt kickers. Join in, butt kickers, bend your knees. Pull your arms, right there. Pull 'em, come on, go four, and three. Now take your arms out to the side. Right there, keep it going. Wake up your quads and your knees. Here we go, opposite hand to shoe. You got it, right there. Push, bend those knees, wake them up. Four, three, knees to the front. Right here, opposite elbow. Yeah, try that opposite elbow. So we're getting a little rotation through that core and through your spine. Right there, four, three. Now take your knee to the outside. Obliques, right there. Oh my goodness, fire up that core. Feeling it. Whoo! Whoo! Come on, go four, three, two. Now back to your butt kicker. I did not really give you any warning for that. Right there, go four, and three. And knees come to the front, right here. Eight, seven, six, five. You've got it, four, three, now out to the side. Obliques, awesome, whoo! Come on, four, three. We're gonna go through that one more time. It's a good warm-up, right there, eight of these. Bend your knees, a little more intentional. Last four, three, two. Now bring it front, go, go. Awesome, four more. All right, take to the side. Right there, right there, I love it. Eight, seven, six. We're doing a few extras of these. Good, punch it to the front. Punch, punch, wake up your back, right there. We have some punches in this workout today. By the way, I think you've figured out, this is body weight. We don't have any dumbbells. Right here, now speed this up, you ready? Here we go, you punch it, you punch it. So, strength and cardio with our body, which often is, it can be more challenging. Do you agree? Yes. Absolutely. It gets you going, four, three, two, a couple of extra squats right here. Awesome, two more, right there. Okay, good warm-up, everybody. Let's get right into it. Quick water break if you want it. Come on. Okay, so we'll continue to build heat in the body as we start with the exercises. We start off and we keep building throughout the 20 exercises. 50 seconds of work, 10 seconds of rest. We are starting with a deadlift, right here. So you hip hinge. When you hip hinge, you want that nice, long spine. Don't do this. I'll talk about form as we go. And then we're gonna also add a squat. All right, girls, bring your A-game. We're ready. Three, start with a slow deadlift. Arms up, one, two. You guys go, one, two, squat, one, two, up, two. So it's deadlift, and up, now squat. Now, if it's too much, you can bring your elbows down if you want. But work on those hands up behind the head. All right, my friends, singles, here we go. You hip hinge, you squat. You hip hinge, you squat. Now really work on that hip hinge. Forward, keep that chest lifted. Yes, you can, hip hinge, squat. Notice the difference in a hip hinge and a squat. Oh, beautiful! Whoo, come on. Yeah, let's go. I feel it! We've got three, two, and one, that's it. Okay, 10 seconds. Next exercise, squat, punch, punch. So we squat, punch to the corners. Here we go, in five, six, five, six, join in. Squat, punch, punch, squat, punch, punch. Awesome, right there. What do you guys feel? My back. Your back, I love it. My obliques. Obliques, glutes, quads. Yep. Yeah, baby, right there. Now we're staying to the beat today. You do not have to. If this pace is too fast for you, slow it down. If you want to go faster, you do you, I love it. Down, punch, punch, punch through your back. Bam, bam, whoo! I got a timer, don't you worry, my friends. Timers keep us honest, right? Yeah, I know. Here we go, four, three, two, one, uh! Awesome, I love it. Okay, deep squats, all right? Touch the floor, reach for the sky, in five, six, here we go. Down, up, down, up, down, up. Now that's a big range of motion. Yes, breathe. In a squat, I want to make sure you are keeping your hips below your heart. Your heart below your head. So this is not a squat. You got to keep your eyes up, chin up. And by the way, we're sneaking a lot of squats into this workout. Have you guys, have you noticed? We love those squats. Yeah. We love those squats! Keep it coming, it's 50 seconds of work. Yes, you can, come on. Say it three times out loud at home. You got it? One more deep squat, right here. Beautiful, awesome job. Okay, walk out push-ups. So we're gonna squat down, walk it out, push-up, walk back. Watch the first one, join in. Here we go, squat, walk it out. Push-up, walk it back. Squat and stand, arms come up. Sam's got you covered, push-ups on the knees. You got it. You got it? Okay, now keep going, my friends. Push-ups are hard. I want your elbows back, right there. Come on, Tara, you are awesome. You got it, girl? Yep, got it. How about you at home? How are you feeling? This is a lot of push-ups. Okay, so when you do a push-up, I say it every time. This is not a good push-up, that as a neck problem. We want your elbows behind you. We want more tricep in your push-up. More chest, less shoulder and neck. Here we go, last one, right here. Go, whoo, man, and done. Okay, squats, arms overhead, back extensors are firing. Sam's got your modification, here we go. Three, two, one, here we go. Down and up, oh, right out of the gate. We're coming full speed, right there. Now, hands overhead does two things. It fires up your heart rate. It also engages all your back extensors, so it's hard. Sam's got her hands at the heart level. That is a great modification. Another modification, slow down. If this is too fast for you, slow down. Work on range of motion. You get low, right there. How low can you go? I feel this down my back. I do, too. I feel it in my core, too. I love it. Right there, come on, baby, whoo! We've got this today. Four, yes, we can, three, and two, and one. That's the timer, saved by the bell. Okay. Here we go, army crawl. We're on the mat. Sam's got your back for a modification. Here we go, watch the first one, join in. Are you ready, Tara? Yep. It's down, down, up, up, out, out, in, in. Down, down, up, up, out, out, in, in. This is by far an advanced move, it's hard. We've got our core working. We've got our legs working. We've got our upper body working. How you doing back there, Sam? Feeling it, feeling strong. Sam's got a modified army crawl and modified legs. Do what works for you, whoo! Whew, man, it's long. 50 seconds! Ah! Holy bananas! We're almost there, and done. Holy cow, that 50 seconds was long. Yeah. Rolling up off the mat, punches, so you're back down here. We're gonna roll up, four punches, roll down. Again, watch the first one, join in. Here we go, it's up, two, one, two, three, four. Down, two, up, two, heels stay on the floor. Wrap your rib cage, yes, you can. One, two, wrap, wrap, wrap, wrap. And each time roll up and roll down, think about really controlling it through the core. You've got it, whoo! All right, I'm starting to sweat. How about you guys? Yep. Yep. It just happens, and it feels so good. There's something about sweating it out during a workout, yes? Yes. Let's go, four, three, two, one. Excellent job, stand it up. Okay, reverse lunge, pull your bow and arrow. So we're gonna work through our shoulder and our back. Here we go, slow, right there, join in. Slow, now, you're taking it into a deep lunge. Slow, I want you to bring that back knee all the way down. Slow, one more time. Pick it up, five, six, here we go, bam. We're staying on that one leg. Hello, lunges. Oh, boy. Fire it up. This is what I call our Katniss Everdeen move. You know? Yeah. "Hunger Games," right? Yep. Hashtag "Hunger Games." Pull your bow and arrow, you pull it back. You squeeze that shoulder blade behind you. You dig into that lunge. Look at these girls, nice form, you guys. Go for it, you've got it. Right there, pull it back, come on. Four, three, two, one, bam. Okay, other side, as you would expect. Yeah. Yep. Can't be- Gotta hit the other leg. Can't be uneven. In five, six, start it off slow. Here we go, it's one, two. We'll just do two slow on this side because you know what's coming. Here we go, speed it up. Pull, pull, from the side view. Pull, you're digging deep into that lunge. Pull your back muscles, bam, right there. Body weight workouts work, my friends. And when you got these two cuties backing you up. Honestly, look at their smile! Come on, you have to smile, too. Hello, front booty. Ah, holy cow. Yeah. I feel my back. Lots of booty, lots of back. Let's go, come on, baby. You've got six, five, four, three, two, one. Whoo! Man! What do you think, you felt that? Yep. All right. Side lunges, shoot a hoop in the center. We're not gonna jump. Join in after you watch the first round. We'll go slow, and shoot that hoop. And slow, and shoot that hoop. We'll do one more set slow. All the way down into that butt cheek. Reach it up, all the way down to that butt cheek. Double time, here we go. Down, shoot, down, shoot. Now range of motion is hard here. Side lunges are big, aren't they? They are. Yeah. Come on! Option for you, a half range of motion. You tell us what feels good, come on. Always feel comfortable to come up with any modification you want. Sam is giving you the modifications on things like planks today, but know that any exercise can be modified. No shame in the modified game. Three, two, one, done, okay, ha! What's next? I'm looking at my list. Thank goodness for notes. Now you guys know my secret. Yeah. Here we go. We're gonna come down, click your heel, back up. Try it, down, click your heel. Now, why are we doing this? Hello, adductors, these are your inner thighs. Now, double time, get ready. Five, six, pick it up. Down, click, down, click, down, click. There's no place like home. No. Where are the ruby slippers when you need 'em? Yeah, right? Let's go, let's go, hup, hup, hup, come on! Fire up that energy, talk to yourself. We love it, we love it. Yeah. We want some more of it. Come on, let's go. Chris is making up her own lyrics today. Ugh, one more, bam. Ah! Whoo! Feeling the legs. Glistening. I'm feeling this. We're coming down to the mat, hollow body hold. You guys, these are hard. These are hard, are you ready? Yep. Get in that half moon position. Tara's gonna have her arms back. I'm gonna have my hands here. Sam has her hands down. Go, now we're fluttering the legs. Pull your belly to your spine. This is really hard. Tara, you've got the hardest job over there. How are you? Good, this is difficult, but gonna stick it out. Sam, I like the modification. Yep, we're on our elbows. Keeping your chest lifted. I love it. Press it out. Come on. Oh, and I hate to tell you, we still have 20 seconds. Oh my goodness! This is the longest 50 seconds of the workout today. This is hard. Now if your head gets tired, put your head down. Or, come up like Sam. You got it! Whoo! You tell me. I can see that timer out of the corner- Five. of my eyes. Three, two, one. Oh! I wouldn't dare make you go a second longer. Thank you. All right, stand it up. All right, we got kind of an advanced move. Sam has got a modification for you. By the way, this is move 13, my friends. Follow along, you're gonna step back with your right hand and your right foot. You're gonna open to a side plank. You're gonna step back forward. You're gonna stand up. Let's do it slow one more time. Here we go, down, open, up. Okay, we're gonna get on top of the beat. You guys ready? Here we go. It's down, and open. Stand it back up, down, side plank. Now that front leg, when it picks you up, can you feel that Tara? Yes. Awesome. Right through the booty. Good job, Sam, I love it. Find that balance, whoo! Core. Ah, yeah, core is on fire. Come on, we've got it. Breathe! Come on, four, three, two, and one. Whooee! Okay, so logically, we do the other side. We'll start with a couple slow, then pick up the pace, add the fire. Four, three, move slow to begin. You step back, you open, you step back. Now one more like that. You step back, you open you, you step up. Use that leg to stand up, here we go. It's down, open, bam. Oh yeah, baby. Whoo, slow this down if you need to. This is definitely an advanced move, balancing on one arm. Lots of core being used here. Yes. No matter what that variation is for you. What are you feeling, Tara? Whew, my obliques, my shoulders- Obliques. and my thigh, inner thigh. Awesome, keep it coming. We've got four, three, two, one. Whoo! Whoo! Okay, another set of push-ups. You guys, this is exercise 15. We're killing it. Here we go, push up to Superman. Looks like this, lower, fly, post those hands, pick it back up. One more slow, lower, fly, all back extensors, post your hands. Double time, here we go. It's down, fly, here we go. Elbows back, my friends. Sam's got you on her knees, whoo! Come on, uh. The pace is hard. That's why we picked this pace, since it is low-impact, since it is body weight, do the best you can, come on. You got it. It's about progress, not perfection. That's what we always say, that's our mantra. Come on, and done. Whoo! Chest! Yowza. Lunges, we're gonna pulse three on the right, three on the left. We'll add arms as we get going. Five, six, try it out. Three, two, one, all right, get those arms here. Three, two, now we'll add those arms. Check it out, it's pull back, lift, pull back. So you pull them, you lift. I call these goalpost arms. Yep. Kind of like a goalpost, right there. And I always think about like moving through water. That's a little harder. Ooh, I love that analogy. Use a little bit more of the muscle, yes? Yes! Take those hands up through the water, down through the water, love it! Engage that upper body, breathe. You got it. Come on, baby. We got it, ha, ha, ha. Come on, and done, right there. We're going into Spiderman. That's a plank with the knees to elbows. Two leg lifts, watch the first one, join in. Here we go, Tara. Knee, knee, leg, leg, knee, knee, leg. Now, Sam's got a modification for you, whoo! We've got that bird dog, nice and slow. Bird dog is a great core exercise. Knee to elbow, knee to elbow, lift, lift. Holy bananas, come on. My shoulders are on fire. My core is on fire, go! Whoo, come on. Whoa, baby, sweat is dripping. Yep. Come on. Press those palms into the ground. Almost there. Last set, last set, go, go, ha, ha. Whoo! Whoo! I'm not gonna lie, that was hard. Yeah. Being hard, like fourth or fifth plank. Okay, side plank, leg lift. So come on one arm. The shoulder should be above the elbow. Lift your hips, stack your feet. Here we go, lift and lower. Lift your hips and lower, lift your leg and lower, lift your hips and lower, lift your leg and lower. Right there, come on, right there. Squeeze that oblique. Exactly, right there. Now, we have our hands in the air for a reason. So by pulling up, she's lengthening all the way. I can even you shaking a little bit. Yeah. Everything is working, obliques, hips, and thighs. Pull that arm to the sky, yes, you can. Five, four, three, two, one. And... Whoo! Whoo! Whoo, oh my. Okay. Had to come down early on that one. Newsflash, we need to do the other side. Newsflash, this is exercise 19, my friends. You are killing it. Three, two, one, let's go. And you lift, and lower. Now, you could take that top leg in the front also, if that's better for you, right there. Watch Sam, she's got her knee down. Lift, and lower, we got it. Lift, and lower. I'm starting to shake. Whoo! Right there, right now, ah! You got it! We are stronger than we know, you guys. The fact that you're doing this workout is unbelievable. You have to give yourself credit where credit is due. Whoo! I'm trying to see the clock. Ah! Five. Right there. Oh, Tara's got it. Five, four, three, two, one. Oh my. Whoo! I wanted out bad. Yep. We end with a classic Minnesota exercise, snow angel, snowball. Let's go, right here. You ready? Yep. Here we go. Snow angel pulls up to snowball. Snow angel pulls up to snowball. Sam's got your modification. Now, here's the deal, use your inner thigh to pull your legs back together. The lower your legs to the floor, the more core work. So if you want to make it a tad easier, take your feet to the sky. That's gonna make it a little easier or follow Sam, right there. Oh my goodness! Thanks for hanging with me, ladies. You guys are awesome. At home, finish, come on. We've got 10 seconds, right here, right now. Go! Whoo, four, three, two, do one more, do one more. Ugh, man. All right, high five. High five, girlfriend. How did that go for you guys? Good. Yeah? It was tough, but it was good. How about you at home? How'd that go for you? That was 20 exercises in a row plus a warm-up. We've got about three minutes to cool down, and you got yourself a seriously good 30-minute workout. Yeah. Absolutely. Okay, touch your toes, whoo. Just pull forward. I want you to feel it through your sacrum. Now, we've got two dancers right here. I know they can go all the way down to the floor. That's fine. I love having dancers back me up. Right there. Oh, I'm so proud of you. If you completed this workout, no matter what modification you did, I'm so proud of you. Seated twist. And every workout does not need to be a knock-'em-down, drag-it-out workout, right? Yep. You're not supposed to feel spent after every workout. Sometimes it's really nice to feel like, wow, I feel good! Right. Other side, I feel really good right now. I feel great. It's nice to move your body, but yet not have to jump, and you're still being challenged, your muscles are being challenged. It's awesome. Oh, feel that stretch through your hips. Sit up nice and tall, reverse tabletop. Fingertips face towards the heels. So you're gonna lift your hips up first, and then you're going to push up. So feel this through your chest and shoulders. You get a little hip action right here. Awesome job, everybody. Hold on to it for five, four, three, two. Pull forward to a yogi squat. So heels in, toes out. See if you know, if your hips do not allow you to do a yogi squat, that is not a big deal. Again, no ego, amigo. Do what works for your body. But this is a really good way to stretch these hips. We're gonna go into a forward fold and see how those hamstrings are doing. Hands towards the floor. Take your toes towards the front of the room, and right there. Oh, that is fabulous. It feels better second time through than at the beginning. Right? Stretching your hamstrings at the end, roll up. Feels a lot better than it did 30 minutes ago. Roll those shoulders back. Let's just do a big side stretch. Take that right arm up and over. Feel that whole stretch down the side body, and dig that heel into the earth, so you feel it all the way up. Beautiful, and then let's come to the other side. Well, that was truly a low-impact burn. It felt good. And sometimes body weight is surprisingly challenging, right? Mm-hmm, yeah. All right, thanks for joining me, you guys. Yeah. Thanks for joining us at home. We will see you at the next Get Healthy U TV workout.