Original subtitles

Hey guys, welcome. My

name is Steven. And today we're going to be doing a lower body

strength Fitness class. So before we

get started with our class, we're gonna do a little bit of loosening up in

the legs just to get our legs moving a

little bit just to get the blood flowing. So we're gonna start

off with our legs about hip width apart standing up

nice and tall and I want you to

just kind of engage in your feet right now. I want you to press on

the inside of your feet because this is very important

to take notice during our workouts today.

So we're standing up nice and tall. I want

you to take a deep breath in

And exhale slowly fold forward

reach down towards your toes towards the

mat you're breathing in.

Breathe out.

and again breathe in

and breathe out good and from

here bend your knees slightly roll the

spine all the way up roll your

shoulders up and back and we're gonna shake the

legs out. And so we're pressing on the inside of

our feet here. We're standing up nice and

tall and we're gonna lift our arms up shoulders height now

we're gonna take a deep inhale.

breathing in

And exhale up one.

Down exhale up to make sure you squeeze your

glutes. Once you come all the way up inhale down

exhale up three.

four

five

six

seven

eight

nine

and ten good.

Relax, the shoulders relaxing the legs. All right.

So again, when you come all the way up, you want to really

engage in your glute muscles squeezing your

glutes. Once you stand all the way up. All right. So this

next one we're gonna do is back lunges. We

gotta go one leg at a time this works

in your thighs.

A little bit in a hamstrings as well as your glutes.

So we're going to start off with the left leg. We're going

to walk a little bit to the front of the mat.

Standing up nice and tall.

breathing in

breathing out

and again breathe in

and breathe out.

now that I have our hands up we're gonna

interlace our fingers like so keep our

spine straight. We're going to step back

with your left lunge down.

And then you're gonna step forward. All right. Now you

want to make sure to that we continue to engage

on the inside of the right foot maintaining

our balance. All right, so go to

a total of 10 reps on the left side.

ready inhale

Exhale and begin inhale step

back. Exhale come up

one.

two

three

four

five

six

seven

eight

nine

and ten good shake it

out. We'll do the right side good turn around just to give

you nice angle here.

So insulates the fingers.

Standing up nice and tall and step back

with your right first breathe in.

Breathe out and begin step

back inhale.

exhale four one

two

three

four

five

six

seven

eight

nine

and ten good. All right, shake the

legs out. Shake the upper body

out. How you feel. Hope feeling good go. All

right, so we're gonna go back to the squat remember?

When we come up we squeezing the glutes. So if you

need to give yourself a little more time.

Breathe It Out Shake It Out feel free

to do so also stay hydrated.

All right, so let's come back to the squats.

Legs are hip width apart.

Standing up nice and Tall. Also if you need to

make any adjustment with your foot place.

You could turn your feet out a little bit. All right,

just to modify because some folks they

have a little more difficulty with the legs or

with the feet pointing straight forward. So let's

turn our feet out if that it's gonna

help you get a little more comfortable here.

Standing up nice and Tall breathing in.

Breathe out.

and again breathe in

breathe out.

arms up shoulders height

deep inhale

exhale

and let's begin inhale down.

Exhale up one squeeze the glutes.

up two

three

four

five

6

seven

three more

eight

nine

and ten good. All right,

Shake It Out Shake it out.

Alright, so should really feel

those glutes engage as well as working your

quadriceps as you was moving up

and down next up. We're gonna go back to the

lunges. So again walking to

the front of your mat you want to make sure we have

plenty of space behind you starting with stepping

back with the left leg.

insulation fingers standing up nice and tall

breathe in

and breathe out.

And we're going to step back with the left.

begin

inhale

exhale step forward one

two

three

four

five

six

seven

eight

nine

And ten good Shake It

Out Shake It Out.

Turn around.

Let's get to the right leg.

Standing up nice and tall.

Spine is straight.

In to lace your fingers. All right. Remember we

engaging on the inside of your

feet here to maintain balance.

So standing up tall.

stepping back with the right

Let's engage in the breath breathe in.

And breathe out.

and begin

inhale

exhale one

two

three

four

five

six

seven three more

eight

nine

and ten good. All right, Shake

It Out Shake It Out. All right,

and if you want to do a little stretch just to loosen up

going back to that fold that we did earlier.

going forward

breathing in

Breathe out.

breathe in

breathe out.

breathe in

and breathe out.

And maybe hang here for a bit fill that

stretch in the back of your legs. Hold it

here.

And then from here bend the knees slowly roll your

spine all the way up.

Setting up nice and Tall roll your shoulders up and back a

few times and shake the legs out. All right,

so next up here. We're gonna

do side squat. All right or

side lunges. So we're working.

The quad your thighs your glutes,

but mainly you gluteus medius ear.

All right, that's the side of the glutes here working also

around the hip area. So

facing to the latter part

of your mat standing in the middle or since we're

gonna do the right side step over to your left a little

bit.

You're standing up nice and tall and we're gonna go

back to insulation the fingers. We're gonna step out nice

and wide.

squat down

and then come back. Alright, so you pressing through

your right heel to step back with your

left standing up tall? Okay. So we're

gonna go 10 to the right and 10 to

the left. All right. So we're going to the right side first

again, make sure you have plenty of room.

Until they see fingers standing up nice and tall.

and begin

inhale

exhale one

Two so you see I step out.

Squat down come all the way up and come

back three.

4

5

6

7

8

9

and 10 good shake it

out. And let's go to the other side. So step to

your right a little bit.

Make sure you have plenty of space to your left. All right,

standing up nice and Tall until it's

the fingers.

breathe in

breathe out.

and step out

inhale

exhale step back in one

two

three

four

five

six

seven

eight

nine

and ten good Shake It Out Shake it

out. So again, you're working your thighs. But

you also working right in the

hip area inside of your glutes. So feel free to shake it

out. Maybe grab a simple water. Next up. We're

gonna do crossover lunges. All right,

I cross over like basketball over crossing over meaning your

legs are gonna go behind you. We're gonna squat down

working a little bit more into quads

but getting deeper into the goose. So just to demonstrate

what I'm doing is stepping back on my right.

Squatting down and coming back up. All right,

so we're gonna start with the right side here and

you go as deep as you can whatever whichever.

Length is good for you, right whichever depth

is good for you in terms of your squad. The

important thing is when you come back you engage in those

group muscles. Okay, so same

hand position insulation fingers

and the reason why we do this is just to keep our body upright to

keep our spine everything

Center. All right, so we're holding

here step back behind your right, which you're

left squat down.

And then come back one.

SWAT down up two

down three

four

five

six

seven

eight

Make sure you squeeze glutes.

9

And 10 good Shake It

Out.

All right stepping over just a little bit to your right just

make sure you have plenty of room.

Insulates your fingers standing up nice and Tall

step back with your right.

down and back one

two

three

four

five

six

seven

eight

nine

and ten good at least shake it

out. All right.

So I feel good right? Make

sure you catch your breath. Give yourself time stay

hydrated. All right, don't rush the

process here.

If you met size over is all good. All right,

next up. We're gonna go back to those.

Lateral lunges, okay.

Going to the right first legs together plenty of

space to your right.

Interlace the fingers hands in front of your chest.

breathing in

breathing out

and again, we then.

Breathe out.

All right step out with your right inhale.

squat exhale feet together one

inhale

exhale two

squat

three

four

five

six

seven

eight

nine

And ten good Shake It

Out Shake It Out.

And the scoot over to the other side to your right little

step out with our left.

Standing up nice and tall.

Enjoy the fingers hands in front of the chest

breathing in.

Breathe out.

breathe in

breathe out and step out with

your left.

inhale squat

Exhale come together one.

two

three

four

five five more

six

seven

eight

nine

and ten good Shake It Out

Shake It Out. All right, and we're gonna go

one more set here with the crossover lunges and

then we're gonna wind down as we wrap up

with our leg workout. Okay, so we get a lot

of quads a lot of hamstrings and

some glutes here.

So you can step to the center.

Standing up nice and Tall breathing in.

Breathe out.

All right, we're gonna step over.

with our left behind the right leg here, so

inhale squat down

exhale come back one ten reps

two

three

four

five

six

seven

eight

nine

And ten good Shake It

Out.

And then we're gonna do cross over right behind

the left.

Insulation fingers make sure you have plenty of room.

Standing up nice and Tall breathe in.

Breathe out.

And begin right behind the left one.

two

three

four

five

six

seven

eight

nine

And ten good Shake It

Out Shake It Out.

All right, catch your breath breathing in.

Breathe out.

hydrate, grab some water

Let's take a breath first breathe in.

Breathe out.

All right back to that folder we did in beginning legs

or hip width apart breathe in and breathe

out fold forward.

chain to your chest breathing in

breathe out.

breathe in

and breathe out feel that nice stretch in

your hamstrings as well as your lower back.

breathing in

and breathe out.

Good.

And then from here, I'm gonna come up halfway. What

we do is cross our right leg over our left

and fold forward and you

should feel that stretch in the side of your legs breathing in

breathe out.

and again breathe in

and breathe out.

On Cross come up halfway.

Left over, right?

fold forward breathe in

Breathe out.

breathe in

breathe out.

and on Cross

back down again. We then.

Breathe out.

breathe in

and breathe out side bend the knees roll your

spine old way up.

Standing up nice and tall.

Take a deep inhale.

exhale

inhale

exhale

and then inhale lift your arms above the head.

and exhale

Let It All Out Shake the arms and the

legs out

And want to thank you guys for joining me see.