hey everybody it’s your personal trainer coach Kozak and I’m Claudia and this is our next stretching routine you can perform these neck stretches daily for pain relief the only thing that you’ll need for today’s workout is either a band or a towel all right let’s get moving we’re going to start with some active neck rotations so for all these moves that we’re going to do today Claudia and I are going to demonstrate them standing but if you prefer you can also do them from a seated position all right so we’re going to start with the active neck rotation we’re starting with our head looking forward good posture now we’re slowly going to rotate to the right and return back to Center we’re going to do five nice controlled full rotations and every time you do this rotation I want you to try to get a little bit more of a stretch every time keep your shoulders down and relaxed and then back to Center on this fifth and final one I want you to hold for 10 seconds feel a nice stretch again all these stretches we’re going to do today I want you to take it to the point where it feels good and not where it starts to hurt three two one zero back to Center excellent okay let’s go the opposite direction now full rotation and again that usually ends up being about 90% of what you’re capable of that last 10% sometimes it could you can get there but it’s you’re not going to get there without knee pain so we don’t want you to have pain so I decide nice and control a little more movement on everyone has to one more on this last one hold good full 10-second hold again feeling that stretch nice and controlled breathing and we’re going to hold this 1 4 3 2 1 0 good coming back to Center next we’re going to do a active side Bend and so this time it’s really important you keep your shoulders relaxed and down we’re going to take your ear and act like we’re trying to touch it our ear to our shoulder but don’t bring your shoulder up to it instead we’re just bending over at the neck no shoulder movement shoulders stay nice and relaxed and feel that stretch on the side of your neck and we’re doing the same thing we’re going to go 5 last on a half full ones and the last one hold feel that stretch again keep those shoulders relaxed I know it can be tempting to bring that shoulder up but don’t do it let’s hold this one 4 3 2 1 and back to Center excellent ok let’s hit the opposite side now again nice full range of motion and you know depending on where you have your stiffness and your tightness some of these may be easier some of them may be harder feel free to customize this routine for your needs last movement right here last one we’re holding for 10 seconds good again just hold and breathe shoulders stay relaxed all that stretches just in your neck and let’s hold this one four three two one zero backup excellent all right next what’s going to a next flexion so again starting with good posture head looking straight ahead now let’s bring that chin down into our chest and back to square five full rotations on this one being sure to breathe beyond your neck loosen up just a little bit with every rep good all right it’s at this last one and hold and so our intent was for you to come back get a little bit better every time relieve that pain a little more get a little looser this routine can be repeated anywhere from three to five times per week let’s hold four three two one zero return back up I feel that went down my back yes yes well again wherever your Titans go you’re going to do come home so let’s move on to some neck extension so now keeping that good forward head posture let’s bring that chin up to the sky looking back and back to square again we’re going five full rotations good posture shoulders stay relaxed and down no turkey jerky motions on this one stander control excellent breathe and let’s hit that last one and let’s hold for 10 seconds good thank you sure to breathe don’t hold your breath three two one zero back to square x one okay so we’re going to need that either that band or that towel that we told you were going to need at the beginning I’m going to use a band cloud he’s going to use the towel next we’re going to do a scalene stretch so I’d like you to hold your band bacala just behind your back with your hands real nice and close together I’d like you to drop your right shoulder as far down as you can’t commute left shoulder square normal drop that right shoulder now we’re going to do similar what we did earlier with that side Bend where we try to bring that left ear to our shoulder again this shoulder stays relaxed don’t bring this one up driving that right shoulder down as we take our head to our left feel that stretch this one it’s just the hold we’re not doing the active rotation at the same time just a 10-second hold in total so let’s go four three two one zero good let’s switch it up hit that opposite side now so drop your left shoulder as low as you can turn that right shoulder square and it’s kind of funny and hard to do it’s called a scalene stretch and now bring that right ear best you can to your right shoulder your scalene is here that front of the neck that front side of the neck feel a good stretch let’s hold this one four three two one zero and relax good I was tight on me okay so we can set your band or towel down for the next one we’re going to do an elevator scapula stretch for this one let’s go ahead and take your right hand place it up onto your right trap or up your by your by your neck to that elbow in now with your opposite side hand I’d like you to go ahead and go and reach behind your head we’re going to pull your head down your chin down and at the same time we’re going to pull down to the opposite direction so it’s down into the left so not just straight down not to the left but there on it to the left look we pulling that chin toward your your left leg good do that stretch keep that hand on your trap if you can if you need to you can move it here and against just a static stretch we’re just holding on this one and let’s hold this one four three two one zero and relax shake it loose and let’s hit that opposite side now so opposite side arm on that trap right arm comes up over your head pulls down the top of your head until my left sides a little play day that’s it like I said perfectly normal to have one side tighter than the other definitely to do both sides just gonna sleep on my left side just sides really tight on me Matt’s definitely one major cause of neck stiffness and neck pain and let’s hold this one four three two one zero actually excellent work everybody I hope you enjoyed this routine and if you did you’ve been working out with this for a while you’re starting to see some results we please encourage you to go check out our patreon page where you can find out more about how you can support our mission of keeping these great workouts free and if you did enjoy this workout today we ask that you please give this video a big thumbs up and subscribe to our YouTube channel that way you are notified and you never miss another workout from Hospit make sure to check out has viscom for hundreds of free workouts free meal plans and our free complete fitness programs and if you are on facebook Instagram snapchat Twitter did I miss one probably but wherever you are we are going to come finder we want to connect with you thank you so much for giving us the privilege working out with you today I’m coach Kozak and I’m Claudia and we will see you at your next workout

coach Kozak and I’m Claudia and this is\par a low impact cardio and standing abs\par workout this workout is broken up into\par four parts\par we’re going to start with a light and\par easy warm-up followed by a low impact\par cardio round to get your heart rate up\par next we’re going to work your core\par without ever getting down on the floor\par and we’re going to finish it off with a\par nice cool down there’s no equipment\par required for this routine but if you\par want to increase the resistance you can\par grab a couple of light hand weights or a\par couple of water bottles follow me for\par the standard exercises and follow me for\par those easier modification all right if\par you’re ready we are to do this let’s go\par [Music]\par all right let’s get into it with a nice\par quick and light little warm-up we’re\par going to start with a march in place\par and so the point of this is just a warm\par up your muscles get your heart rate up\par but I want you to go to a nice relaxed\par pace be sure to breathe on this we’re\par going to keep both elbows bent at a 90\par degree angle or bring it up opposite\par side arm and leg one nice light foot\par contact with the ground on every single\par repetition you don’t want to be banging\par on the ground if your gut neighbors\par underneath that alarm to hear you\par throughout the course of today’s workout\par we’re not going to call any repetitions\par we’re just going to be moving at a pace\par that you feel comfortable with it’s up\par to you to push yourself and to make this\par workout your own let’s do this 1 4 5 4 3\par 2 1 alright next we’re going to do\par either a crossover toe touch or knee\par touch you decide which is right for you\par opposite side hand comes to either your\par opposite knee or your foot so slight\par Bend and those knees drive those hips\par back keep your back straight then rotate\par and touch either your knee or your toe\par and this one I want you to decide which\par variation is right for you as you see\par Claudia today will be given those\par slightly easier modification Thank You\par Claudia you are welcome you’re like\par stretching your posterior chain back\par side hamstrings glutes lower back good\par make it nice and warm for this work\par loosening up alright and a little better\par already I had a tough workout last night\par so this is good to get me nice and\par warmed up alright let’s do this one four\par five four three two one alright next\par we’re going to move into a arm crossover\par plus butt kick so on this one we’re\par going to cross those arms over\par alternating which arm is on top at the\par same time we’re going to step side to\par side\par bring that heel back and try to kick\par your own butt\par this one’s gonna warm up your chest your\par shoulders quads hammies very efficient\par move get a lot of body parts warmed up\par at the same time and again this is just\par the warmup so I know sometimes we have a\par tendency I think to go little faster or\par MUP make sure you’re just going at a\par nice relaxed pace that you feel\par comfortable with precisely don’t try to\par keep up with us if it’s going to wear\par you out faster go at your own pace\par we’ll be plenty of time for wearing you\par out in the workout here yeah coming up\par which is awesome it’s coming soon don’t\par don’t worry about that don’t worry about\par it all right let’s do this one four five\par four three two one and zero all right\par both Claudia and I are going to do a\par chest squeeze this is the first one in\par the actual workout but I’m going to run\par in place where Claudia is going to do a\par March you decide which variation is\par right for you but we want both those\par elbows bent at a 90 degree angle\par we’re squeeze in that chest as you bring\par those elbows together and then either\par nice and light and I’m the balls of your\par feet running in place or a March\par bringing those knees up and you decide\par which is right for you Axl this is going\par to work to get that heart rate up\par click fast and in a hurry here that’s\par good\par well again nice light ground touches and\par again for the March we’re not stomping\par on the ground right nice and light and\par if you’re doing the March you can’t\par quite get your knees up as high as\par Claudius that’s all right if it’s down\par here then it’s down there for now all\par right almost there five four three two\par one zero\par excellent shake those arms loose next\par we’re going to do either a lateral Juke\par or a side to side step so this\par name basic footwork or replacing that\par middlefoot but I’m doing it a little\par more dynamically the weights back in my\par hips and I’m hopping where Claudia is\par more of just a step she’s not really\par getting any air if you will you decide\par which variation is right for you\par and you really have to think about the\par movement because you’re stepping you’re\par just replacing one foot with the other\par so it might take you a little bit to get\par into the rhythm of the movement but once\par you do you can pick up the pace a little\par bit more good thing about moves like\par this that challenge our brain and our\par coordination is that’s just going to\par improve our agility so many added\par benefits on top of something like this\par compared to just being on like an\par elliptical where you’re just repeating\par the same movement you don’t have to have\par your brain on really true\par excellent so it’s going to work your\par central nervous system at the same time\par come on keep it up guys doing good let’s\par go ten more seconds on this one almost\par there\par grind it out with us four five four\par three two one zero okay let’s go ahead\par and grab those hand weights for the\par first time you know couple soup cans\par light dumbbells a lot of balls whatever\par you got we’re going to go right into a\par seesaw arm pull over so we’re waiting is\par that our hips or bent over at a\par 45-degree angle and just from the\par shoulders we’re going to alternate\par bringing those arms up and swinging them\par back palms are facing us breathe keep\par that back straight and if you decide\par that even having a pair of water bottles\par in your hand is too much for you drop\par them and just do the movement and that\par applies to all the movements today again\par really just encourage you to make this\par workout your own no two bodies are like\par or are the same or start at the same\par starting place exactly remember every\par winner was once a beginner it’s okay\par allow yourself to be a beginner just\par going to get better every day so it’s\par all about being perfect just about\par putting in the work getting that\par improvement day after day that’s it\par consistency is key huge\par good okay keep it up guys keep that back\par nice and straight weight in your hips\par let’s one even give you a little bit of\par a leg burn it is on purpose so be\par sitting back get that back straight I\par want you hunched over like this\par backspace straight it also works to\par improve your mobility working your core\par working your lats triceps come on keep\par it up for just five more seconds on this\par one and three two one zero good okay\par let’s go and hold onto those weights\par still bring our hands up to your chin\par we’re going to do a punch in a kick with\par opposite side and then opposite and I’m\par going to do a squat so it’s punch and\par kick punch and kick you decide if you\par want to throw the squat in between the\par two weight goes back in your hips if\par you’re doing the squat and on that punch\par and kick bringing your knee up then\par kicking out and if you can’t quite bring\par your legs up as high as we can that’s\par okay again that’s why we’re here getting\par better every time get a little higher\par improve that flexibility nice work guys\par come on stay in it stick with it it’s\par about that time of the workout when you\par start asking yourself while you’re here\par and you got to stay focused on it what\par brought you here what motivates you what\par pushes you what’s your goal what are you\par working on focus on it throughout the\par course of today’s workout it’s going to\par be what gets you through it come on keep\par it up guys you’re doing great just stay\par in it here we go\par hit this one for just ten more seconds\par almost there good and five four three\par two one zero okay we can set those hand\par weights to the side I’m going to use my\par bench for the next one Claudia is going\par to use the wall find a wall nearest to\par you that’s clear we’re going to do a\par combo move we’re going to go push up\par and then we’re going to do four modified\par mountain climbers bring your knee into\par your chest four times use that if this\par movements more appropriate for you on\par the wall or if the more appropriate on a\par bench chair and if you’re doing the if\par you’re doing the wall push-ups and\par further back your legs are or your feet\par are the harder the movement is so if\par it’s too hard you can move your feet up\par a little a little more and the movement\par becomes a little easier for you and that\par same philosophy applies to the bench of\par the chair you know if you do these on a\par countertop they’re going to be easier\par for something lower so you can just find\par something that’s at the right level for\par your fitness level on core stays tight\par on these or bending those elbows to a 90\par degree angle and then back up drive in\par through your chest and your triceps this\par one again is hitting a lot of different\par muscle groups from our hips or quads or\par core abs lower back triceps chest\par shoulders you know pointed there one of\par the goals of today’s workout is it is\par much done in the shortest period of time\par and you’re doing it right now\par rep by Rep you’re sticking with it come\par on guys fighting through fighting\par through you know fighter you’re not a\par quitter let’s do this right here with\par you rep by Rep all right let’s hit this\par one for just ten more seconds so close\par come on\par grind it out guys grind it out four five\par four three two one and zero nice all\par right we’re going to need your hand\par weights for the next one we’re going to\par do a snatch I’m going to do a squat and\par stanch Claudia’s just going to do it\par from the Hang feed your shoulder width\par apart a little bend in our knees then\par we’re going to both break at the hips\par I’m going to go all the way down Claudia\par is just going to break at the hips and\par then elbows come up dumbbell flip over\par you decide which variation is right for\par you\par we’re going to bring those elbows up and\par so we can’t bring up any more and then\par flip the dumbbells overhead so for mine\par I’m just doing a hinge at the hips\par pushing my hips back towards the wall my\par weights right underneath my knees and\par popping right back up using my hips to\par get those water bottles\par over my head but we’re both really using\par our lower body even though it doesn’t\par maybe at the first glance look like\par Claudia is using her lower body as much\par she’s really using those hips to drive\par those water valves up over her head\par another note on this one is when you’re\par pulling those dumbbells up to pretend\par like you’re zipping up a jacket it’s a\par good mental visualization for how that\par movement should go so make sure to\par breathe and again this one’s hitting a\par lot of different muscle groups from your\par lower body to your traps upper back core\par and I’ll just give you guys a visual of\par what this looks like from the side\par making sure to breathe and keep moving\par you got it guys let’s hit this one for\par just 10 more seconds that’s it you’re\par doing great stick with it and five four\par three two one zero\par all right we’re both going to do side\par raises feet are shoulder-width apart\par palms are facing us bringing those\par dumbbells and our arms onto the parallel\par to the ground and back down but I’m\par going to throw in an alternating side\par leg raise as well this one’s going to\par burn out your shoulders and if you need\par to set the weights down and just use\par your arms to be surprised at how\par effective that can be as well but our\par goal is for you to just keep moving not\par hit that pause button don’t take a break\par again I’m keeping a slight bend in my\par knee so I’m not keeping my knees locked\par out slight Bend and just bring those\par weights parallel to the ground I’m\par keeping that same Bend as well helping\par me keep balance as I bring that leg out\par keeping your core nice and tight another\par good visualization that I like to use is\par draw that belly button towards your\par spine through the entire workout\par yeah it just allows you to keep that\par core tight and engaged throughout come\par on guys burn it out with us let’s do\par this one just 10 more seconds almost\par there you got it you got it and five\par four three two one zero okay we’re going\par to move into a posterior swing check\par those shoulders out a little bit nice\par wide stance toes are pointed out little\par bend in our knees put those two hand\par weights together or water bowels drive\par them through your legs and then bring\par your hips forward hips back hips for\par Claudia is going to bring arms a\par parallel where I’m going to bring those\par arms all the way up overhead but on this\par move I really want you to focus I’m\par using your posterior chain hamstrings\par glutes lower back the way you do that is\par you keep that slight bend in your knee\par drive its hips back behind you like\par you’re trying to touch them to the wall\par behind you and then drive them forward\par again this is not a squat so we don’t\par want you here right not here but watch\par my knees weight back in the hips knees\par stay just slightly bent\par throughout squeezing those glutes up at\par the top of the movement so kind of like\par that snatch from hang movement just\par using the hips as a hinge again and\par pushing them back like coach said and\par that helps us to focus on working the\par hamstrings the glutes lower back and\par doesn’t allow our quads to take over\par excellent work everybody come on keep\par fighting through you got this one\par wrapped by rep you’re focusing on what\par drives you what brought you here today\par to begin with whatever that may be you\par just want to be more fit well lose some\par weight you got a team you’re trying to\par compete on or maybe you’re just trying\par to save your own life whatever it is\par it’s worth it and so are you let’s go\par come on breathe that’s it this one for\par five more seconds that’s it four three\par two one and zero all right we’re going\par to move into buck kick Jack’s next no\par hand weights needed for this next one so\par we’re going back in that buck kick we\par kind of started with but we’re going to\par do a side to side jumping jack arm\par circle at the same time it’s a good\par little modifier it’s like the\par traditional jumping jack good low impact\par variation side to side or kicking that\par butt and this one is just about getting\par your heart rate up so there’s not\par necessarily a easier modification for\par this you’re going to go faster if you’re\par feeling good or slower if you need a\par little bit of a moment but we want you\par to keep moving that’s it come on keep\par that heart rate up get a little better\par with every rabbit every second that goes\par by you’re getting a little closer to\par your goal not going to happen overnight\par but it will happen if you keep it up\par come on let’s go you got it guys grind\par this one out boom one in the next that’s\par it this one for ten more seconds that’s\par it almost there let’s go for five four\par three two one zero are moving on to a\par modified Burpee a claudia is going to\par use the bench I’m just going to use my\par own body weight I’m going to squat down\par place both hands on the ground one two\par step back one two step forward stand up\par hands overhead so for my movement I’m\par doing the exact same thing because I’m\par doing it from a bench\par so we’ll slot down and put\par hands on the bench one foot back the\par other foot back right back and clap up\par top so just like we kind of mentioned\par earlier the higher the piece of\par equipment that you’re using will make it\par easier the lower you place it the harder\par it will be so that means it’s harder\par because you have to go down deeper right\par so you decide which variation is right\par for you you can also do this from a\par countertop if you need to making sure to\par breathe along the way that’s really the\par key every time try best to keep that\par core straight as you step out you don’t\par want your butt up in the air you don’t\par want it sinking down core stays nice and\par tight and engaged throughout this what’s\par really working a lot of different muscle\par groups from your legs your core it’s\par right through your upper body there’s a\par lot of different things come on you got\par it guys keep breathing keep pushing keep\par bugging you focusing on what brought you\par here today to begin with it’s going to\par be the same thing that gives you through\par it don’t lose sight of it come on what\par you got what you got put it all out\par there guys come on give it everything\par you got how many can you get\par consummating can you get 10 more seconds\par come on let’s go let’s go let’s go let’s\par go what are you waiting for put it all\par out there you got it you can do it you\par can do it you can do it let’s go five\par four three two one and zero one end more\par for extra credit I guess ah they were\par you when I was already down there nice\par work everybody we’re going to start with\par a nordic skier i’m going to grab my\par light hand weights for this one\par claudia is just going to do the\par bodyweight variation we’re going to\par start in a staggered stance same arm is\par going to be up of the leg that is back\par opposite arm is going to be back both\par arms are straight let’s go ahead and\par switch those arms and at the same time\par bring that knee up as we crunch in with\par our abs\par now throughout the course of today’s\par workout we’re not going to count any\par repetitions it’s just going to be about\par getting in as many reps as we can in a\par lot of time period making sure to\par breathe throughout the course of today’s\par workout we’re going to stay nice and\par light on the balls of your feet on this\par one you don’t want to be stomping back\par with that opposite side leg really focus\par on contracting those ABS and in that\par core as you bring that knee into your\par midsection we’re going to go half and\par half on both sides excellent work and\par keep it up getting right into it today\par we’re going hard and fast working those\par abs and core without ever getting onto\par the floor\par alright we’re switching sides here and\par five four three two one zero\par okay opposite side now remember that\par same arm is up that the leg is back it’s\par a little bit confusing on this one\par bringing that knee up and contract those\par ABS keeping that core tight back stay\par straight\par excellent work you got it one rep right\par into the next again it’s all about just\par getting in as many reps as we can\par working at a pace that you feel\par comfortable with whatever that is\par whether it’s faster than us\par slower than us we just encourage you to\par make this workout your own today\par excellent keep this one up for just ten\par more seconds\par you got it you got it and five four\par three two one\par zero I’m going to set my hand weights\par down for this next one we’re going to\par have our arms out other side we’re going\par to go either a low kick or a high kick\par plus a twist so that leg stays straight\par we’re going to twist into the side of\par that leg that’s kicking up if you’re\par doing the high kick and going try to hit\par touch that toe to your hand doing a low\par kick\par that’s totally alright just get the leg\par to a level that you feel comfortable\par with\par again breathing keep that core engaged\par throughout trying our best to get a nice\par full twist nice let’s see would be a\par 90-degree twist to do some math there\par for a second but if you can’t quite get\par the full twist that’s alright just keep\par coming back make this workout your own\par and you’ll get a little bit better every\par single time nice keep it up and let’s do\par it four five four three two one zero\par all right I’m going to grab my hand wait\par for the next one I’m going to do a bow\par extension so feet are shoulder width\par apart going to reach up to your left\par side bring your right knee up and crunch\par in and down to that knee\par every time I want you to reach up high\par to your left side return that leg to the\par ground and then crunch up now find this\par one you can’t quite get that knee all\par the way up again totally okay make this\par work out your own come back and you’ll\par get a little bit better every time you\par repeat it let’s work up is mainly\par focused on working your core but we’re\par also going to get multiple body parts\par involved in this one as I’m sure you can\par already tell getting your heart rate up\par along the way and we’re going to burn\par some calories a lot of work in in a\par short period of time keep it up\par switching sides and three two one zero\par opposite side now so reaching up to your\par right bring that left knee up and crunch\par down and into it excellent work that\par time of the workout it’s important to\par you to start focusing what brought you\par here today to begin with what motivates\par you what drives you what is it stay\par focused on it whatever it is that got\par you here today to start this workout if\par you do that same thing it gets you\par through to finish it nice come on keep\par it up guys come on put it all out there\par getting those ABS start to engage weave\par them every time squeeze their core\par squeeze it nicely and five four three\par two one zero\par fast-paced removing right into a\par standing twit feet shoulders apart a\par little weight back in the hips elbows\par are bent and we’re twisting side to side\par see any twist now it’s not just your\par arms and I’m moving right actually\par rotating at your core your arms are\par really just along for the ride good a\par little weight back in your hips you want\par to be standing up big and tall on this\par one weight back the hips sitting down do\par that core engage on every rep fast pace\par right here let’s go come on like so\par we’re going hard and fast today let’s\par make it count 1 come on let’s go what\par you got what you got\par breathe guys don’t forget to breathe so\par very important you got it and it’s about\par the course of today’s workout you need\par to switch up do some of my modifications\par and claudius we just encourage you to\par make this workout your own make it work\par for you nice work keep it up blue abs\par are working burn so good guys burn so\par good keep it up do they focus on keeping\par that core tight throughout don’t just\par swing your arms but actually make that\par core work you guys let’s hit this one\par for just 5 4 3 2 1 0 because using your\par hand weights we only need one for the\par next one into a standing windmill we’re\par going to point both toes slightly to\par your left one arm up into a windmill\par first thing that’s going to happen is\par your hip you can go out to your side and\par then you can bend over looking straight\par up at that arm the whole time now on\par this one you can’t quite reach all the\par way down and you can just come to your\par knee that’s all right again make this\par routine your own the key on this one is\par to really kick that hip out to your side\par on every repetition great one for your\par overall core especially hits your\par obliques on this one\par try your best to stand straight back up\par in between repetitions nice work come on\par keep it up\par grind it out guys grind it out you got\par it one rep right any to the next getting\par that just that much closer to your goal\par with every repetition you got to this\par side for just five more seconds four\par three two one zero opposite side now\par toes point the other way one arm up\par right into it no downtime today just\par getting as many reps in as we can and a\par lot of time period good look it up as\par you go down and then try to reset back\par square in between reps\par oh my obliques are on fire whew must be\par working and I’m not even holding any\par weight that’s a good thing that means\par it’s working that feeling you feel that\par little bit of fire that’s the feeling of\par change that’s the feeling of both abs\par being challenged that’s a totally good\par thing you got it guys keep it up one\par into the next making sure to breathe\par focus on that breathing don’t forget\par about it so very important let’s hit\par this one for just five four three two\par one zero\par ok good we go ahead and set those hand\par weights down if you’re using them to do\par a standing knee to elbow crunch so if\par you show it apart bring that knee out to\par your side bring your elbow to it now on\par this one if you can’t quite bring that\par knee all the way to your elbow and\par you’re more like here then that’s okay\par again just make it your own but our\par overall goal is to bring that knee all\par the way up and out to the side we get\par this oblique crunch right crunch that\par side current side oblique on every\par single repetition we feel it working\par whew burnin burnin getting that much\par closer to your goal with every rep focus\par on what brought you here today what is\par it come on let’s go focus on that goal\par what mode\par what drives you come on keep it up guys\par keep it up good hard and fast today\par giving it everything you got what you\par got what do you made of right here let’s\par see it lets see it guys come on put it\par all out there pushing yourself because\par nobody else can or will do it for you\par let’s go come on let’s hit this one for\par just 10 more seconds what you got for 10\par more seconds that’s nothing you got it\par you got it and five four three two one\par zero\par okay moving on to a twisting\par good-morning feature with our hands on\par our head we’re going to slight bend the\par knee drive those hips back to our upper\par bodies parallel to the ground and as we\par stand up we’re going to twist to one\par side up twist to the opposite side so on\par every rep as we’re coming up starting to\par to 90-degree twist to our side and as\par you’re bending over I want you to drive\par those hips back just a slight bend in\par the knees throughout so as you’re coming\par up you’re twisting so it’s not up and\par then twist but it’s up and twist up and\par twist good and if you can’t quite bend\par as far down as we are flexibility not\par quite there yet it’s alright do what you\par can look if it’s just you know half way\par here that’s alright\par again your flexibility and mobility will\par improve every time you come back and\par repeat this routine just another great\par everybody’s got to start somewhere\par that’s right and no one starts up at the\par top that is a consistent theme every\par winner was once a beginner don’t forget\par that come on keep it going guys you got\par it let’s hit this one for just 10 more\par seconds you got it just getting that\par much closer every single rep grind it\par out feel that core working engaging nice\par focus on it three two one and\par okay we got crossover toe touch next\par feet a little wider than shoulder-width\par hands are straight up little bend the\par knee I’m going to go cross over touch my\par opposite side toe where Claudia is going\par to cross over and tilt your opposite\par side me all right so again that mobility\par and flexibility talk if you’re not quite\par down to your toes it’s okay start with\par your knees and you keep coming back and\par doing this workout you’ll eventually get\par to the point where you can touch those\par toes right maybe you got to go from the\par knees to the shins first maybe it’s not\par right from the knees to the toes let\par that in-between face but that’s a great\par thing about these workouts as you can\par see yourself improve step by step along\par the way these results are not going to\par come overnight I’m not going to lie to\par you but if you keep coming back keep\par putting in the work it will work for you\par how about consistency it’s it that’s how\par you get success is made it’s putting in\par those small efforts day in and day out\par the work that you’re putting in today\par they’re going to be the results that you\par experience tomorrow let’s see it right\par here come on you got it guys we’ll have\par a lot left getting closer to the end\par with every rep getting closer to your\par goal with every rep grind it out right\par here let’s go five more seconds on this\par one that’s it that’s it and four three\par two one zero I’ll grab my hand weights\par the next one\par doing a oblique rotation we chose apart\par bend over on a 45 degree angle arms\par hanging down straight now keeping those\par arms straight we’re going to rotate to\par the right and then rotate to the left\par keep those arms straight engage your\par core and your obliques on this one and\par again your range of motion might not\par quite be what ours is right now and\par that’s all totally okay just wanting to\par keep your arms straight and make sure\par that that core is doing all the work\par you’re not just swinging your arms up\par but your core is under control making\par sure to breathe throughout you got it\par you got it guys stick with it keep\par fighting whatever you do don’t give up\par using weights it’s too much for you no\par problem feel free to drop those weights\par what you need to slow your pace down a\par little bit totally okay but we don’t\par want you to do is quit don’t give up\par don’t hit that pause button you don’t\par have that much left no we do not keep\par going keep working keep driving you got\par it you got this you got it come on come\par on keep telling yourself you got it\par positive thinking here you got it come\par on you can do anything that’s right that\par includes completing this workout yes\par ma’am let’s hit it for ten more seconds\par almost there come on right to the very\par end you’re a fighter not a quitter let’s\par see it five four three two one zero\par nice set those weights down we’re going\par to do a leaning lifting crunch hands\par around her head feed your shoulder width\par apart we’re going to lean to our left\par and as we lean back to the right bring\par that opposite side leg up opposite now\par lean to the right and back to the left\par and bring that leg up so lean one\par direction and as you come back bring\par that leg up as you crunch so it might\par take you a couple repetitions to kind of\par get the hang of this one can we take a\par little bit of extra coordination but\par that’s okay\par and focus just keeps focused on it this\par is it right here for you those obliques\par working we like it a little bit of burn\par you feel it’s just change happening it’s\par at lactic acid firing your muscles fuel\par because you’re using on totally\par acceptable got to fight through that\par burn yeah be stronger than that burn not\par about being perfect it’s about just\par putting in that effort day in day out\par right here get after guys you got it\par we’re getting so close to the end I can\par feel it come on that’s it ten more\par seconds that’s it come on that’s nothing\par grind it out how many can you get boom\par boom let’s go five four three two one\par zero that’s it you made it\par you’re all\par excellent work out there we’re going to\par move on to a little bit of a cool down\par just a few moves to allow your heart\par rate to come down slowly as well as\par improve your mobility we’re going to\par start with a downward dog I’m gonna do\par it downward dog from the wall so I’ll\par show you what that looks like I’m going\par to go from the ground they’re both very\par similar moves come down into a high\par plank position and I’m going to walk up\par with my feet flat I’m going to drive my\par hips back and I’m doing the exact same\par thing except on the wall so I’m\par basically just creating a 90 degree\par angle against the wall so you’re going\par to look something like a square you’re\par just going to push those hips back like\par Coach because I kept doing you’re really\par going to feel that stretch back here\par where your dog’s yep good just feel that\par stretch a nice big deep breath you can\par just be so proud of yourself right now\par for pushing through today’s workout\par right one less thing at the worry about\par for the rest of the day check it off the\par list my friend it’s always the best\par thing to check out the list it is\par workout it on you did it nice let’s hold\par this one for five four three two one\par zero come up slowly\par there’s not that blood to rush your head\par okay next we’re gonna do a posterior\par shoulder stretch so let’s start with\par your right arm reach that right arm\par across and with your opposite side arm\par you’re going to pull it in close to you\par and feel that stretch in your chest\par shoulder and in your back just pull\par across we’re just going to hold nothing\par special on this one just breathe get a\par lot of work on those shoulders today no\par fancy new help not in the cooldown this\par is it your fancy moves are done you did\par it alright let’s switch sides in three\par two one zero shake that one loose\par opposite side now excellent work\par PE class yeah this is a pretty\par traditional strategy it’s a good one\par yeah you know sometimes you just\par duplicate where I all right holding this\par one for five four three two\par one all right last one let’s do a little\par bit of a quad stretch probably going to\par want to walk over to either a wall or\par you have a chair or chair handy one hand\par on to support and go in with that with\par your hand pull your foot back until\par you’re trying to make your foot touch\par you glutes feel that stretch in your\par quad in the front of the leg you don’t\par need the wall feel free to do it without\par totally up to you there’s not much\par benefit to doing it without other than\par if you want to work on improving your\par balance at the same time I saw my quads\par are tight for my workout last night but\par that’s all right he wants to did my job\par all right let’s switch sides in three\par two one zero\par slowly down here we go last one let’s\par hit that other side and pull it back\par nice everyone\par excellent work let’s just hold this one\par it’s a total of fifteen seconds so let’s\par hold this one for seven more seconds and\par this is it now my left one higher than\par my right all right let’s do it four\par three two one zero\par and guess what that’s it boom high-five\par Claudia high-five to you out there\par excellent work thank you so much for\par working out with us today if you like\par this workout and you’ve been working out\par with us for a while we’d encourage you\par to please go check out our patreon page\par where you can find out more about how\par you can support our mission\par keeping these great workouts free and if\par you enjoyed working out with us today we\par ask that you please give this workout\par video a big thumbs up and if you\par wouldn’t mind please subscribing to our\par YouTube channel so that way you are\par notified every time has it drops a new\par workout make sure to check out has been\par calm for hundreds of free workouts free\par meal plans and our free complete fitness\par programs and whatever social media\par network you are on with its Facebook\par Instagram Twitter or snapchat find\par Hospit connect with us because we want\par to connect with you and like all of your\par photos really of course right just creep\par on you thank you oh my gosh what early\par thank you so much for working out with\par us today it’s been our privilege I’m\par coach Kozak and I’m Claudia and we will\par see you at your next workout\par

coach Kozak and I’m Claudia and this is\par a chair workout for seniors or those\par with limited mobility you’ll get to\par choose the intensity of today’s workout\par by the weight that you use if you’re a\par complete beginner or you’re just getting\par back started into your fitness journey a\par couple of water bottles or light two to\par three pound dumbbells will do the trick\par or if you’re an experienced trainee who\par happens to be suffering from a lower\par extremity injury you can feel free to\par grab a pair of heavier dumbbells and\par push that pace I’ll be doing the\par standard exercises and I’ll be providing\par some easier modifications all right if\par you’re ready let’s get moving\par [Music]\par all right we’re going to get started\par with a warm-up you can have your weight\par set to the side we’re not going to use\par them quite yet the first thing we’re\par gonna do is scoot up in our chair so\par you’re sitting on the front half of that\par chair and it’ll really make it so that\par you’re not leaning back or relying on\par the chair to keep good posture\par especially have a cushy chair different\par exactly okay so the first thing we’re\par going to do is going to be an arm\par crossover plus march in place so we’re\par going to go ahead and bring your foot\par between one to two inches off the ground\par and at the same time alternate opening\par those arms up and closing them try your\par best to alternate which arm is on top\par mixing it up and breathe I want you to\par keep your core nice and tight and\par engaged through this exercise and really\par through this entire routine today now\par this is just a warm-up move so don’t\par feel the need to keep up or then the\par need to move it a super fast pace right\par now we’re just trying to increase your\par overall body temperature get that heart\par rate up and get a little extra mobility\par work at the same time make it a move at\par a comfortable warm up pace for you\par exactly and then we’re going to\par encourage you to do that throughout this\par entire workout really just make it your\par own let’s hit this one four five four\par three two one zero all right shake those\par arms loose let’s bring your hands to\par your chin level and we’re going to do a\par side by side punch so go ahead and turn\par to your right with the left punch twist\par at your core bring that punch back to\par your chin and rotate in the opposite\par direction every time bring that fist\par back to your chin height and I don’t\par want you to just be punching\par side-to-side with your arm but really\par focus on actually rotating at that core\par getting those ABS involved\par again breathe this one’s great for that\par thoracic spine and just loosening up\par your overall core putting those hands\par back to your chin every time and again\par we’re moving at a warmup pace now we’re\par not going to count any repetitions today\par either in the warm-up or an actual\par session so again that’s going to\par encourage you to move at a pace that you\par feel comfortable with pushing yourself\par but at the same time staying in within\par your own limitations all right let’s do\par this move four five four three two one\par zero good next we’re gonna move into a\par lower body move we’re going to do a two\par leg good morning so against it and let’s\par run half of our chair we’re going to put\par both legs out in front of us come up\par onto your heels legs are straight going\par to bring your hands up onto your head at\par your side we’re going to bend over at\par your waist keeping your back straight to\par that stretch in the back of your legs\par and then come back up so try your best\par to keep your core nice and tight and\par your back straight as you bend over so\par we’re not hunting over like this right\par but instead keeping that back straight\par head is in a nice neutral position so\par your head is in line with your body on\par this one feel that stretch and your\par hamstrings and in the back of your legs\par on every rep go for those hips working\par squeeze those gluts up as at the top as\par you sit up squeeze your backside\par excellent\par again moving at a pace that you feel\par comfortable with remembering to breathe\par and if you can’t quite get as far down\par as we are that’s alright right all you\par got today and that’s alright again make\par this workout your own let me see that\par the more you do the better your mobility\par may be on the going down portion of this\par definitely movement four three two one\par zero all right shake those arms loose\par it’s official warm-up is over so if you\par have those hand weights if you’re going\par to use them today feel free to pick them\par up we’re going to move into a chest\par squeeze plus leg extension so it’s kind\par of a\par a two-for-one movie we’re working both\par your upper body and lower body at the\par same time so knees are bent at a 90\par degree angle arms are out at your side\par also at 90 s at the same time I’m going\par to perform a leg extension while I bring\par my elbows together and squeeze my chest\par I’m going to bring that leg out until\par it’s parallel to the ground and I’m just\par doing a lower kick especially for your\par range of motion and mobility isn’t that\par isn’t that great at the moment you just\par do a low kick right down here just\par remembering to squeeze that chest in the\par middle\par you’re squeezing that quadricep muscle\par up at the top of that kick again you\par decide how high you can bring up that\par leg today and what you feel comfortable\par doing either way I want you to open\par those arms up in those elbows up feel\par that stretch and then squeeze this one’s\par going to work your quads your hip\par flexors your shoulders your chest all\par getting work on this one we’re going to\par hit multiple muscle groups in a short\par period of time today very efficient and\par a lot of good core work because remember\par you need to keep that core nice and\par tight exactly we’re not sitting slouched\par this whole time right but really focus\par on sitting up let’s do this one four\par five four three two one zero alright\par next move we’re going to do in another\par upper body move we’re going to move into\par an upright row so palms are facing\par backwards facing us we’re going to pull\par up on those elbows we’re going to turn\par over external rotation and then press\par straight up overhead now return them\par back down negative of the press external\par rotation upright row so it’s few steps\par so one two three four five six there we\par go and as you get into it’ll start to\par flow a little better you feel more\par comfortable with it again move and at a\par pace that you feel comfortable with and\par really emphasize each of those six steps\par you don’t want the moves to all blend\par together right but instead really focus\par on hitting each one of those moves\par separately and I’ll make sure we hit our\par intended muscles it’s a great one for\par your shoulders upper back\par ceps and really keeping good posture\par great one for improving that posture\par again keep your core tight throughout\par and whatever you do keep breathing don’t\par hold your breath\par guys I know all these moves it is\par tempting to hold that breath especially\par again if you’re keeping your abdomen\par nice and tight people tend to think that\par that also means hold your breath right\par but don’t do that keeps record nice and\par tight those abdomen but abdomen nice and\par flexed but remembering to breathe four\par five four three two one and zero done\par okay we’re going to move right into the\par next we’re going to do a skier swing so\par I’m going to have my legs out straight\par in front of me what cloud is going to\par keep hers with their feet on the ground\par underneath the air back is straight\par we’re going to swing those dumbbells\par behind us and then bring those hips\par forward as we swing the dumbbells and\par our arms out so parallel to the ground\par the very similar movement pattern to\par that good morning that when we did in\par the warm-up keeping your core tight\par really just bending over at the back now\par with the legs out straight it can\par emphasize my hamstrings a little more\par I’m going to get a little more lower\par body you decide which version is right\par for you this one also requires a little\par more stability keeping that back\par straight it’s a great move to work that\par posterior chain from a seated position\par which is pretty challenging to do and\par I’m sure you know again bring those arms\par out to they’re parallel to the ground\par really focusing on using your back your\par hamstrings and your glutes and try not\par to make this about your shoulders and\par your arms arms are just along for the\par ride and again work at a pace that is\par comfortable for you don’t feel like you\par have to keep up with our pace here the\par back straight core nice and tight you\par got it let’s do this one for just five\par more seconds and three two one zero\par alright let’s set your hand weights down\par for this next one we’re going to move\par into a seated Jack so your difficulty on\par this one’s just going to be variance in\par how fast you’re moving so we’re going to\par do it basically jumping jack from our\par chair bring those legs out arms overhead\par and return so you decide which pace is\par appropriate for you to pick in those\par feet up at the same time opening the\par legs and bring the arms up overhead\par if you feel great go ahead pick that\par pace up if you’re maybe just getting\par started in your fitness journey\par feel free to slow it down again I really\par want you to make this workout your own\par Fitness is not a one-size-fits-all\par solution no way and if you want to pick\par up your hand weights on this one and get\par some extra shoulder work in feel free to\par do so either way we’re using this one to\par get your heart rate up get you moving\par nice it’s a good time of the workout as\par we start to get into it here to really\par focus on what motivates you what brought\par you here today to begin with what is it\par what’s your why whether you know you you\par just want to be better at life and your\par day to day activities or you have a\par specific goal in mind whatever it is\par just encourage you to stay focused on it\par whatever motivates you to start this\par workout it can be that same thing that\par gets you through to the end\par come on keep it moving guys keep\par breathing you got this let’s go four\par five four three two one zero\par excellent all right let’s grab those\par hand weights again for the next when we\par got a combo move coming up we’re going\par to move into a reverse curl plus\par overhead press and calf raise elbows are\par into our sides palms are facing back to\par those wrists straight as we reverse curl\par and at the same time I want you to press\par overhead and come up and drive off the\par balls of your feet the reverse direction\par and down so curl and then press drive\par off the balls of those feet and perform\par a calf raise so get those ankles and\par those calves involved in this one\par breathe on every repetition good again\par you’re moving at a pace that you feel\par comfortable with whatever that may be\par it’s also going to be determined by the\par weight that you chose today as well\par mmm-hmm don’t be afraid to mix up the\par weight as you get into this you know\par some exercises may be easier and some\par well some may be harder whatever it is\par customize it to your needs or if you\par start one of these and this is the\par weight gets too heavy feel free to set\par them down on it just keep performing the\par move with just your arms so you know\par plenty ways to continue whenever you do\par we encourage you to just keep on moving\par good work guys doing great let’s do this\par one for just five more seconds that’s it\par we’re getting closer and three two one\par zero that’s it you can set those\par dumbbells down we’re going to move into\par an opposite elbow to knee so again we’re\par seeing forward on our chairs hands are\par going to be on our head let’s bring\par opposite elbow to knee and crunch those\par abs and if you’re mobility is again not\par as maybe good as Coach Kozak’s and you\par can just bring your knee to your elbow\par as high as you can again make it your\par own do the best you can with it the good\par thing is you come back and repeat this\par routine and you’ll get a little bit\par better every time that’s right and\par remember if you’re not again with the\par limited mobility just remembering to\par crunch those abs and you can at the top\par of the movement yeah it’s not really\par about that elbow touching the knee as\par much as it is about that contraction\par every time it squeeze on those abs in\par the middle excellent work again coming\par back repeating this workout getting a\par little bit better every time and that’s\par where change happens continuously change\par challenging your body putting in the\par work so you can reap the benefits of\par those results that’s what you’re doing\par right here doesn’t matter how slow\par you’re moving you’re still lapping\par everybody sitting on the couch here it\par is getting better with every repetition\par let’s do this one four five four three\par two one zero all right gonna get that\par heart rate up with the next one I’m\par going to perform a run in place and I’m\par going to do the march in place so again\par you decide which version\par is right for you either way we’re both\par being light and on the balls of our feet\par right so if you’re on a second or third\par floor you live in a building where you\par have neighbors underneath you try to\par keep it nice and light exactly we don’t\par want big pounding no sounds even though\par I’m moving fast I’m returning energy\par back into the ground with every foot\par strike so I’m not just pounding my feet\par down right but instead I’m standing\par light I’m a bouncy ball not a rock\par not to mention being a bouncy ball and\par not a rock is a lot easier on your\par joints\par ah very true very true which is so\par important\par come on let’s go guys come on pushing\par the pace on this one once you get your\par heart rate up marching marching let’s go\par keep that core tight to see we’re both\par using our arms at the same time too\par right so it’s not all lower body those\par arms involved get that runners arm swing\par runners arm again it’s just 90 degree\par angle and if I’m bringing my left leg up\par then my right arm comes up so opposite\par almost there guys let’s fly through this\par one let’s go five four three two one\par zero\par excellent okay with hand weights for the\par next one we’re going to do what’s called\par a seesaw row and upper body moving and\par hit our back let’s go to bring those\par hands out to your side arms hang down\par we’re going to bend over in a 45 degree\par angle pullback on that right elbow from\par the elbow and then as that arm is going\par down pull back on the left side so a\par seesaw row one up one down and while we\par are bent over notice how we’re both\par keeping our backs nice and straight our\par heads in a neutral position so that\par means it’s in line with our spine we’re\par not looking up pull back from those\par elbows and again any time you need to\par feel free to change your weight set the\par weight down pick up heavier weight make\par this workout your own but whatever you\par do keep moving and stay focused on what\par brought you here today to begin with\par something inspired you to hit that play\par button and get moving today we’re so\par thankful that you are here I want you to\par keep that same enthusiasm throughout\par come on let’s go\par keep pulling back on those elbows core\par stays tight back is straight\par you got it guys come on getting better\par with every repetition and don’t forget\par to breathe come on come on let’s go you\par got it you got it you can do it let’s go\par four five four three two one zero\par nice all right set those hand weights\par down for the next when I get me get that\par heart rate up one last time whoo I’m\par going to do a faux jump rope where I’m\par jumping with both feet at the same time\par and I’m doing like a run in place jump\par rope so notice our both performing the\par the jump rope upper body movement with\par our hands and our wrists doing small\par circles but I got both feet jumping up\par high at the same time where Claudia is\par just more running in place and again\par we’re still keeping good posture we’re\par still keeping our core nice and engaged\par as you go through this movement I said\par shoulders are retracted abs are tight\par throughout excellent job again get that\par heart rate up let’s go let’s go what are\par we there whatever you’re all looks like\par giving remember you’re not competing\par with us you know even with yourself okay\par look at that person in the mirror that’s\par your only competition just want to be a\par little bit better today than you were\par yesterday you keep that mentality up you\par will get there come on let’s go come on\par breathe guys come on let’s go last ten\par seconds on this one come on move a\par little faster a little faster let’s go\par five four three two one zero\par excellent all right let’s pick up just\par one hand wait for this next one we’re\par going to do a push + twist so again good\par posture – hands on the ends of one\par dumbbell or wait I want you to press out\par and at the same time twist to the right\par side bring that dumbbell back and then\par press out and twist to the opposite side\par now depending on your mobility you may\par be able to get a complete 90 degree turn\par or maybe you’re more like a 45 degree\par turn\par kind of like me I know and that’s okay\par too exactly again make this workout your\par own we want you try your best to fully\par extend those arms on every repetition\par bring in those arms and those hands back\par to your chest chest level squeezing that\par hand weight from each end core stays\par tight back is straight really good\par posture on this one concentrate on that\par posture and again twist as far as your\par body allows you to within your own\par physical limitations today we got it\par three if you great one for your chest\par shoulders and core get multiple\par abdominal muscles on this one not much\par left on this one let’s go just 10 more\par seconds right here guys getting closer\par with every rep here it is here it is\par flexing to the end and five four three\par two one zero that’s it nice playing job\par we’re going to close out with some cool\par down and the purpose of the cooldown is\par to allow your heart rate to come down\par slowly as well as to get some mobility\par and flexibility work in alright so let’s\par start again keeping that good posture in\par your chair right so important we’re\par going to start with an overhead flexion\par so good posture palms are facing one\par another arms it on your side bring both\par arms up overhead full range of motion\par best you can and then bring them back\par down now every time you go through this\par sequence we’re hoping that you’re going\par to get a little more loose in mobility\par should improve just a slight little bit\par and get a little bit easier to pull\par those arms back and every time just kind\par of test yourself trying to bring those\par arms back a little further it’s a great\par one to loosen up your shoulders upper\par back traps\par excellent and it’s totally common for\par this one to feel a little tight or maybe\par maybe you can only get up this high\par today and that’s alright every time you\par come back you will improve well maybe\par you’ll hear a couple of cracks and snaps\par also can normal as long as there’s no\par pain involved alright so on this last\par one let’s pull those arms back and then\par let’s hold\par old so just a static hold now after we\par went through that dynamic range of\par movement just keep pulling those arms\par back trying to keep the arms straight\par biceps are by your ears again good\par posture abs stay tight hold hold hold\par for five four three two one zero shake\par those arms loose we’re going to move\par into a posterior shoulder stretch let’s\par go and start with your left arm on this\par one bring that left arm up and bring it\par across pull from the elbow again keep\par that shoulder back as you pull this arm\par towards you it’s great one for your\par chest as well as your shoulder and upper\par back good one to improve your posture go\par keep pulling you just hold on this one\par for five four three two one zero shake\par it loose let’s move on to that opposite\par side now again pull it across and with\par any of these unilateral stretches it’s\par totally common to have one side be\par taller than the other so don’t be\par alarmed\par you don’t depending on your\par environmental factors and you know for\par Claudia we always talk about she sleeps\par on our left shoulder so that one’s\par always a little tighter Nelly soy so\par that’s all right make this workout work\par for you and really just get in tune with\par your own body four three two one zero\par shake that loose all right next we’re\par gonna do a seated leg cross so go ahead\par and put either one leg out straight like\par Claudia is or I’m going to have my knee\par up you decide which one is going to be\par right for you we’re going to bring up\par that opposite side leg from the ankle\par and chin now this version requires a\par little more flexibility if you’re not\par here yet today that’s a good option for\par you Prak going to stretch out your\par glutes your piriformis your IT band all\par getting stretch on this one and then if\par you need extra stretch feel free to bend\par over forward and just get that little\par little extra 2 to 5 percent stretching\par for that stretch in your hamstring if\par you’re kind of in between you can of\par course bring your leg a little further\par up comfortably and leave it there if\par you’re not quite work coach Kozak is\par with all these stressors you’re trying\par to get to about 90% of what you’re\par capable of you want to\par the point you feel a good stretch but\par not where you’re inducing serious pain\par or creating any scar tissue and three\par two one relax let’s go ahead and switch\par opposite side now opposite leg up again\par same move you decide which variation is\par right for you I feel this one a little\par more on my on my left hip almost needed\par this one today perfect take nice big\par deep breaths relax let that heart rate\par come down just give yourself a second\par here to be proud of what you’ve achieved\par so far today a lot of things you could\par have done with this time but you made a\par good decision to come and work out and\par we’re thankful you chose us and three\par two one zero\par excellent okay go ahead and let that leg\par relax let’s move on to your opposite leg\par bring that leg out straight we’re going\par to apply a gentle pressure down from the\par neck that leg is straight as you bend\par over keeping your back straight at your\par waist and you’ll feel stretch in your\par hamstring now depending on your\par flexibility you may need to come all the\par way down to feel that stretch or just\par right here alone you might already\par immediately be feeling a good stretch\par without any pressure so you decide which\par version is going to be right for you\par today but either way keep good posture\par keep those shoulders back you want to\par round it back keep them back core stays\par nice and tight and again hold and\par breathe for five four three two one\par alright next we’re going to similar\par position we’re going to stay here but\par this time we’re going to emphasize the\par calf so this time I want you to pull\par back on the balls of your foot bring\par those toes back and we don’t need any\par new pressure on this one just keep\par bringing those toes back and feel that\par stretch in your calf so that leg is\par straight and keep pulling back on those\par toes if you do need a little additional\par stress you can then now bend over\par keeping your your back nice and straight\par you decide which variation is right for\par you but keep those toes going back\par pulling back pull pull pull pull\par four three two one zero excellent let\par that leg relax let’s hit the opposite\par side next and put that leg out nice and\par straight\par now let’s hit that hamstring stretch so\par applying gentle pressure to the knee\par bending over at the waist back stays\par straight not pulling back on your toes\par quite yet and just pressing down feeling\par that stretch in the hamstring excellent\par work again give yourself a second here\par to just feel good about what you’ve\par achieved so far today no matter what you\par do for the rest of the day you can feel\par good that this workout was done cross it\par off of your list so we feel good to get\par your work out better days I mean it’s\par like a sense of accomplishment it really\par is all right as it should be yeah yeah I\par mean rightfully so and I should be okay\par so now let’s hit that cap on this side\par come on bringing those toes towards you\par and if you need extra stretch go ahead\par and bend over at your waist keeping that\par back straight as you do so pull back on\par those toes now let’s work nope\par compliment something to be to be proud\par of life is too short you got to take the\par necessary time to to give yourself kudos\par where it’s due and let’s hold that calf\par stretch for three two one zero\par all right shake it out we have one last\par stretch remaining we’re gonna do a\par seated quad stretch neck so I ask that\par you scoot over to the right side of your\par chair we’re still staying in the front\par of edge here but now we’re in the right\par side we’re going to bring that one leg\par back in to the side if you need to you\par can grab on to that ankle kind of help\par you get that leg back there we’re going\par to stretch your quad and hip flexor so\par be careful on this one depending on your\par chair make sure chair sturdy enough but\par on this one the further back your foot\par goes the more of a stretch you’re going\par to feel and then you can kind of lean\par back and you’ll feel that stretch down\par your hip flexor through your quadriceps\par and we’re just going to hold this one\par again keeping good posture shoulders are\par back and further back that foot is the\par more stretch you’re going to feel on\par this one and just hold hold hold for\par five four three two\par one-zero excellent alright let’s switch\par sides scoot over to that opposite side\par let’s finish this this last stretch\par right here my dumbbells all the way here\par we are and again just like the other\par ones you might find that one side is\par tighter than the other totally normal if\par you did big deep breaths as we finish up\par here be proud of yourself for what\par you’ve achieved today one step closer to\par your goal after finishing this workout\par in five four three two one zero and that\par okay today’s workout excellent job\par Claudia thank you out there for hanging\par with us right to the very end if you\par like this workout and you’ve been\par working out with this for a while we’d\par encourage you to please go check out our\par patreon page we can find out more about\par how you can support our mission of\par keeping these great workouts free and if\par you enjoyed this workout with us today\par we ask that you please give this video a\par big thumbs up and subscribe to our\par YouTube channel so that you never miss a\par brand new workout from Hospit make sure\par to check out has vidcom where we have\par hundreds of free workouts free meal\par plans and our free complete fitness\par programs and if you are in any type of\par social media whether it’s Facebook\par Instagram snapchat Twitter come find us\par fit and connect with us because we want\par to connect with you again thank you so\par much for working out with us today it’s\par been our privilege I’m coach Cosette and\par I’m Claudia and we will see you at your\par next workout\par

everybody it’s your personal trainer
coach Kozak and I’m Claudia and this is a 17 Min Cardio Warmup Dynamic Stretching for Running Lifting HIIT Warm Up Exercises Before Workout this routine is broken up into two parts in part one we’re going to get your
heart rate up and increase your overall body temperature and in part two we’re
going to perform some dynamic stretches for your total body this warm-up is
great before hit training weightlifting running or any other athletic activity
there’s no equipment required so let’s get started all right we’re going to get
started with a butt kick plus arm crossover and I’m going to be doing the
modified version where I’m doing a butt kick but still doing the same arm
crossover so her version is just a little more low-impact and on this arm
crossover I like it alternate which arm you have on top this is a great movement
not only to get that heart rate up but at the same time gain a little extra
mobility in the upper and lower extremities this one’s going to stretch
your chest your shoulders both at the same time I think you should have
breathed on this one and just moving at a warmup pace a pace that you feel
comfortable with no reason to count any repetitions on this one just getting as
many reps in as we can in a lot of time period keep that core tight and be sure
to breathe go ahead and perform this one for just 10 more seconds stand nice and
light on your feet and three two one zero
good next we’re going to move into a jumping jack Claudia’s going to go ahead
and perform that modified jumping jack you decide which variation is right for
you again my version is just using a low impact version protect your nose joints
and she’s stepping out side to side or of course I’m jumping out in the split
stance stay nice and light on those balls the
feet keep a slight bend in your knees core stays tight yep
keeping good posture on this one and again moving at a warm-up pace you don’t
want to go too crazy right here getting that heart rate up and increasing our
body temperature definitely not and don’t feel the need to keep up with our
pace on this warm-up move at your own pace we totally encourage you to make
this warm-up your own and adjust it for your fitness level whether that’s going
faster than we are or slower whichever one maybe let’s go this one
for just 10 more seconds almost there and 5 4 3 2 1 0 good next we’re going to
do an opposite toe touch so feet are shoulder width apart hands are up
overhead bending over weight at our waist and our hips I’m going to reach
over and touch opposite hand to toe and notice I’m just doing opposite hand to
knee so keep us a little bend in that knee but then drive your hips back and
feel that stretch in your hamstrings and in your glutes as you bend over and
again you decide which one of these variations is right for you this one has
a double benefit both get your heart rate up and working on that mobility and
flexibility in your posterior chain at the same time whichever variation you
choose make sure you keep your back straight as you’re bending over and
you’re not rounding those shoulders excellent work keep it up guys
keep moving get that slight bend in your knees and keep breathing focus on that
breathing it’s a good time to start thinking about
what it is it drives you to work out what’s your goal what motivates you get
yourself mentally prepared for that workout that’s coming up you got it
let’s go through this one four five four three two one zero all right one more in
our cardio round I’m going to go into a run in place and I’m just doing a simple
march in place so you decide which pace is right for you okay either way I’d
like you to move those arms along with your legs so it’s opposite arm and leg
work together nice soft touches on the ground you got neighbors underneath you
I don’t want them to hear you that’s right
bouncy ball not a rock like I said yeah imagine yourself a bouncy ball returning
that energy back into the ground not just slamming your feet on the ground
that’s it come over keep it moving you got it let’s do this one for just ten
more seconds almost there and five four three two one zero
nice work we’re going to do either a reaching reverse lunge or you’re
reaching split squat so I’m gonna start with my feet together I’m going to step
back and reach the opposite side where client is just going to go ahead
and start in that split squat position that she’s going to drop her back knee
you decide which variation is right for you on this one but either way drop that
back knee until it gets to about a 90 degree angle and reach up into the
opposite side this is a great one to stretch out those quads hip flexors
shoulders as well as your core and back all getting some mobility work on this
one make sure to breathe and again we’re moving at a nice slow controlled pace
not a rush on this one go through that full stretch and as you
get into it you probably start to notice your mobility will improve as you go
through it nice let’s hit this side for five more seconds and three two one zero
okay opposite side now everything else is the same just opposite side right
into it and try to keep your balance there we go
it’s alright not about being perfect just about putting in the work getting a
little bit better everyday feel that nice big stretch and it’s okay
if your back knee hits the ground but we don’t want that back knee to bounce off
the ground and if you can’t quite get far enough down but to get both knees at
a 90 that’s alright do the best you can and as you go through and perform this
move you’ll be able to get further and further down nice again continuing to
breathe as you work through this dynamic stretching movement set this one four
five four three two one zero okay we’re going to move to the floor for the next
one run doula yoga flow of vinyasa flow so we’re going to start this one and
that downward dog position so I want you to pull those hips back relax the
shoulders drive those hips backwards into a downward dog that’s stretching
your back side that’s just pulling back like somebody’s pulling back on your
hips and now I want you to move forward into a high plank position don’t move
your hands now keeping your elbows in drop down and then we’re going to push
up into an upward facing dog hold breathe jogging those hips down and now
let’s come back to the downward facing dog so that was one time through alright
and if you want you kind of walk those legs out a little bit you see Claudio is
naturally doing it just get a little extra stretch
all right now let’s go back into the high plank and drop down elbows are in
and press up so that stretch into the upward facing dog
good breathe on this one and let’s go back downward facing dog keep feeling
that stretch on every position being sure to breathe nice big deep breaths
and back forward high plank drop down elbows are in press up if you need to on
that press up you can put your knees to you can come down on your knees if you
need to for the press and back into downward dog alright we’re going to go
one more time through guys and forward into high plank elbows are in as we
lower ourselves and again if you need so you can drop your knees as you press up
then come back up onto your feet and back excellent okay we can go ahead and
stay down on the ground for the next we’re going to move into a fire hydrant
so we’re gonna fire hearts and circle I should say so we’re going to be on all
fours for this one hands and knees so let’s go in with your right leg bring
your right leg out to the side right hip knee out to the side kick back and then
return so that’s one revolution hip up kick back with the heel circle and back
just go ahead and move at your own pace on this one don’t feel the need to count
reps just feel that hip loosening up as you get through this take it through
that full range of motion trying your best to keep those hips shoulders and
back Square to the ground you don’t want to turn your whole body on this one the
again we’ll hit both sides for equal amount of time
breathe focus on that breathing full range of motion all the way up to the
side kick all the way back and forward so this one four five four three two one
zero opposite side now same move right into it hip out to the side fire
hydrant kick back full extension and return it’s a great one to loosen up
those hips as well as get those glutes firing and we spend so much time sitting
down in our day-to-day life I was hips get so tighten and this is a
great one to reverse that effect you may feel a few pop in your hip and the
head’s totally okay just where are we yes it is normal nothing to be scared
about especially if it’s not associated with any specific pain along the way but
again those hips get tight from disuse and this is going to loosen them up
restore them to their rightful flexibility and mobility again as you
get through this one hopefully you start to feel that mobility improve rep by Rep
excellent job on this one keep it going here four five four three two one zero
excellent like that one coach all right me too I like it too okay let’s go ahead
and lie down flat on our backs and we’re going to do a lying leg crossover neck
so legs are out straight in front of us it’s going to bring up your right leg
you get leg nice and straight as it comes up and let’s let that leg fall
down to the side now you might not have quite as good flexibility as we do or
you might have better if you can allow that leg to go all the way down the
ground feel free to do so if it’s right here
and that’s all you have that’s alright as well but try your best to keep your
shoulders on the ground on this one so you don’t want to roll with that leg but
again keep them both shoulders on the ground feel that nice stretch and now
let’s come back and return want you to go through this
range of motion repeat excellent full range of motion
all the way back ice and control it adds engaging to move that leg as well so I
love that hip good nice and control you want that leg flopping on the ground on
this one let’s hit this one four five four three two one zero
all right same move opposite leg now okay opposite leg so we’re going to come
straight up bring across so first we’re going to hit that static hold and
stretch breathe again try and keep both shoulder blades on the ground on this
one keep that leg nice and straight should
feel a stretch maybe especially back with a hamstring hip and glue maybe
low-caste okay now let’s go through that dynamic
range of movement nice and controlled rep by Rep again forcing yourself to
keep that leg nice and straight I know it’s hard and a little more flexible
with every movement we’re in a nice slow controlled pace you got it let’s hit
this one four five four three two one and zero excellent work all right next
we’re going to do what’s called a page-turner so we’re going to lie on our
sides completely both our arms on the sides our knees clasp together and we’re
going to open up one side arm and at the same time we’re going to look in the
opposite direction so it’s a page-turner hope I need a little more room here
that’s what you get with a 6 to wingspan all right so you know open up like we’re
opening a book and close so again this inside shoulder and arm stays on the
ground and I’m going to look back as those shoulders open up
a full range of motion all the way forward all the way back and I wouldn’t
recommend doing this one so close to a wall like I am but hey that’s okay works
he has to work with the space we have of course and this one’s great for that
thoracic spine mobility which is that mid-back it will shoulder mobility in
there as well and let’s switch sides and five four three two one zero
all right so we’re going to go ahead and flip over just to hit that opposite side
next again hands are together knees are together and let’s go ahead and open up
and looking over that shoulder excellent again all of these moves are
performed at a nice controlled pace no rush on this one improving that mobility
rep by Rep a little better excellent work get another great one if you spend
a lot of time sitting down and a great one to counteract any of those negative
postural facts from so much time sitting down let’s go ahead and hit this one for
ten more seconds to get it through that full range of motion making sure not to
hold your breath but we’re breathing throughout and three two one zero close
the book all right so we’re going to do a multi-planar lunge next now I didn’t
make up the name on this one so to start we’re going to get into a high plank
position so come up into a high plank position on both hands and feet and I’ll
like you to bring your right foot up to outside of your right hand the best you
can now go ahead and take that inside arm
and we’re going to reach up and then I want you to reach through twist rotate
and reach back up so we’re going to reach in and reach up nice and control
that back straight get good posture core stays tight actually going through that
full range of motion love this one because it just hits so many different
body parts from your hips your groin hamstrings thoracic spine again
shoulders all getting loosened up on this one let’s go and repeat this four
five four three two one zero okay place that right hand down step back and then
opposite leg steps up and right back into it so reaching up and then reaching
through again not a race on this one just move it a pace that feels good to
you you feel comfortable and feel the effects breathe
think about that workout that you have coming up think about how you’re about
ready to crush it whatever goals you may have for that workout now’s the time to
focus on them get a little bit better everyday
within that work so we can achieve those goals that’s what it takes the only
thing standing in between you and everything you want is that work that
has to be put in and you’re doing that right here let’s keep this one up four
five four three two one zero nice work nice job everybody
you are officially ready for your workout if you’ve been working out with
those for a while and you’re starting to see some results we’d encourage you to
please go check out our patreon page we can find out more about how you can
support our mission keeping these great workouts free and if you enjoy the
warm-up with us today we ask you give this video a big thumbs up and please
subscribe to our YouTube channel so you never miss a new warm-up or workout from
Hospice make sure to check out has become or we have hundreds of
workouts free meal plans and our free complete fitness programs and if you’re
on Facebook snapchat Instagram Twitter come find Hospit and connect with us
because we want to connect with you thank you so much for giving us the
privilege of working with you today I’m coach Kozak and I’m Claudia and we will
see you at your next workout

hey everyone it’s your personal trainer coach Kozak and I’m Claudia and this is a lower back stretch routine this is a great routine to improve flexibility and mobility in your lower back as well as reducing tension and pain that’s right and there is no equipment that’s required for this routine but depending on what service you’re using you may want to use a mat follow along with me for the traditional movements and I will be doing the modifications now let’s go ahead and get right into this thing so we’re going to the ground for the first one we’re both going to be on all fours we’re actually going to do both of us we’re going to do the same move for this one we’re going to do a cat cow so we’re going to first we’re going to bring your stomach and belly button to the floor as you curl your chin up bring your chin raise your chin up to the ceiling that belly button goes to the floor and your glutes come up and you’re just going to hold this position for 15 seconds making sure to breathe control your breathing good now in all these movements that we’re doing and stretching today we really want you to take it to the point where you’re feeling a stretch but you still feel comfortable all right now we’re going to reverse it bring your back up like somebody’s pulling the MIL your back from a string and curl your chin into your chest at the same time now we’re going to hold here pull it up on the middle of your back again likes me as a string and just pulling you up and hold in here for 15 seconds again on all of these I want you to make this routine your own if you don’t have quite the flexibility of the Claudia I do today that’s okay make it your own breathe okay let’s reverse directions opposite slow transition draw that belly button to the floor as you pull your chin up good breathe nice and relaxed excellent work hold good good good feel that spine stretching okay reverse one more time again pulling up from the Sen your back somebody’s pulling you up with the string as you curl that chin into your chest excellent hold and stretch stretch good very good let’s go 5 4 3 2 1 0 ok nice ok we’re going to transition into a Cobra so we’re coming down into a prone position now Claudia is going to come on their forearms where I’m going to come all the way up onto my hand bodies is the easier version but curl up with my back flexion bring that chin to the ceiling and breathe again you decide which one of these versions is right for you and where you’re at today 3 15 seconds and hold good do big deep breaths you got it let’s go 5 4 3 2 1 and breathe exhale we’re going to come back down to a prone position now place your arms out in front of you now I’m going to do both legs and Claudia’s going to do one I’m going to do a prone leg ray so I’m bringing both legs off the ground I’m using my glutes on this one so squeeze your buttocks either and Claudia’s only going to bring one leg up at a time so you decide which one of these two is right for you keep your upper body on the ground just bring it up your legs on this one if you’re doing the one leg version switch legs good breathe squeeze those glutes you got it let’s go five four three two one and zero nice wrestles legs on the ground okay let’s turn over to our backs we’re going to lie flat on our backs with our feet up so this next one we’re going to push our pelvic bone through the floor now this one’s hard to pick up on camera because they really don’t get to see much we’re literally going to push our pelvic bone through the ground keep your lower blat back flat on the ground and we’re just pushing through the ground so you’re pushing straight down with your pelvic bone straight down push down good so this one is going to engage your core and don’t allow your lower back to to curve on this one or your lower back to come up off the ground keep your whole back on the ground while you do this one again just pressing through and breathing excellent good let’s hold this one for five more seconds keep pressing through straight down into the ground let’s go five four three two one zero okay excellent relax shake it out alright next we’re moving into is an ISO hip up again Claudia we’re going to do the same move on this one bring your feet nice and close to your gluts feet are flat on the ground now let’s press up drive up off your heels and ideally we want to make a straight line from your knees to your shoulders so get those glutes up don’t want to hyperextend but at the same time you don’t want your butt saggy knees on a nice straight line drive off those heels and really flex your glutes and actually your abs even though we are working your back I don’t want you to focus on squeezing your back but instead focus on hamstrings glutes and your abs good just hold excellent work again make this your own if you can’t quite get up as high as we can that’s okay today everybody has to start somewhere he can come back back repeat this routine you get a little bit better every single time not going to happen overnight but if you work at it I promise you you will get there excellent let’s go five four three two one and zero slowly back down nice okay I’m that other side for the next one let’s go and bring your knees up to a 90 degree angle we’re going to do a lying leg twist stretch I’m gonna twist my knees all the way down to a 90 where my little legs are on the ground we’ll stop at a 45 degree don’t go all the way down like coach close records I want you to keep your back flat on the ground while you do this one so if you don’t feel comfortable coming all the way to the 90 with your back flat then like Claudia is doing on the 45 is great you choose which one of these two is gonna be right for you today try to keep those shoulder blades on the ground good so that’s stretch and if you are doing this full 9 you don’t just let your body relax still keep some tension feel that stretch good and 5 4 3 2 1 other side of course we got to do both sides keep it nice and even nice good multiple applications for this routine whether you just want to do some pre ability ssin and strengthen your lower back or maybe you’re trying to fight back from an innate and injury either way this is a great routine for you feel that stretch good hold tight on this one again just take it to the point where you feel comfortable not to the point where you’re in pain good let’s go 5 4 3 2 1 0 and back nice ok straighten those legs out on this one little shake ok next we’re going to do a line knee to your chest organs lying position we’re going to bring both knees into your chest now you might just be right here or you might be able to get them all the way in again you decide what’s right for you today come acting every time you do this your flexibility and mobility will improve just a little bit draw those knees into your chest pull them in nice excellent work three again don’t feel pressured to match our mobility you make this workout your routine Fitness is anything but a one-size-fits-all solution make this workout your own good let’s go five four three two one and lower your legs back down take a second stretch it out okay next we’re going to do one leg at a time now so go ahead and bring one knee up doesn’t matter which one and I want you to keep try your best to keep that other leg on the ground so even if it wants to come up aren’t you try to force it stay on the ground excellent and that knee in again to the point where you feel comfortable getting your back from all angles today you have a sciatica or loosen it up whatever it may be that’s ailing you we’re going to try to hit it today good and three two one all right let’s switch it up opposite side now and pull it good hold and breathe so proud of you today for doing something about this you know so many people have an injury or you know something wrongs are back and I said they just get defeated no I have a lower back problem that’s the way it is but no not you taking the steps to make it better all right and leg goes back down excellent okay next one we’re doing a one leg raise so go ahead and raise one leg straight can raise our right leg straight try to keep that no bend in that knee legs out to the side and just pull back as far as you can on your own and that looks like this today or like this that’s okay no big deal depending on we’ll work out as we’ve done this week our flexibility is going to vary greatly on this one depends on how many squats we’ve done this week just keep it straight and just pull good every time you come back you a little bit better at this one again just make this routine your own all right and slowly return back to the ground all right opposite leg up try to keep that leg nice and straight I know it’s hard I know it hurts feel that stretch in your hamstrings glutes calves excellent loosening it up we’re going to feel so good when this routine is done all right almost there let’s go five four three two and one slowly back down alright next we’re going to do a knee to the side stretch to bring one knee up and we’re going to use your hand up gently pull it over to the side so for this one you’re going to decide what’s right for you this might be enough of a stretch or you might need to pull it all the way down but either way when I try to keep your shoulder blades flat on the ground so don’t curl and twist with it but instead keep those shoulder blades on the ground that’ll allow you get that stretch in your back you decide if you’re here all the way down take at this point where you feel comfortable today no reason to push it wanna this work house intended to make you feel better good alright and slowly return let’s go opposite side breathe and stretch good pull across so shoulder blades flat on the ground excellent work doing great guy keep it up and let’s go 5 4 3 2 1 and return nice work excellent excellent work good work thank you very much if you like this workout we’d ask that you please check out our patreon page where you can find out how you can support our mission of keeping these great workouts free and if you enjoy this routine with us today we ask that you also please give this video a big thumbs up and please subscribe to our YouTube channel so that you never miss a new workout method make sure to check out has become or we have hundreds of free workouts free meal plans and free complete fitness programs all there for you for free and find us on your favorite social media outlet whatever that is it’s Facebook Twitter Instagram snapchat we are there and we just want to connect with you thank you so much for working out with us today it’s been our pleasure I’m coach Kozak and I’m Claudia and we will see you at your next workout and support our mission of keeping these great workouts free if you enjoy this routine with us today we ask that you also please give this video a big thumbs up and please subscribe to our youtube channel so that you never miss a new workout method make sure to check out has viscom or we have hundreds of free workouts free meal plans and free complete fitness programs all there for you for free and find us on your favorite social media outlet whatever that is Facebook Twitter Instagram snapchat we are there and we just want to connect with you thank you so much for working out with us today it’s been our pleasure I’m coach Kozak and I’m Claudia and we will see you at your next workout

hey everybody it’s your personal trainer coach Kozak and I’m Claudia and this is a stretching routine to improve your posture this routine is specifically designed to combat the stresses of our day-to-day life from sitting down hunched over looking at our phone to being at our desks all day there’s no equipment that’s required for today’s workout I’m going to be doing the traditional exercises and I will be providing the easier modifications all right let’s begin we’re going to start with a wall bent arm stretch so you need to make your way on over to a wall with your elbow bent at a 90 degree angle go and place your hand flat on that wall now as we bring ourselves closer to that wall we’re going to feel stretch in our shoulder and in our chest try your best to go and keep that elbow bent at a 90 the closer to you are to the wall the more you’ll feel the stretch the further away the last little stretch if you need some more stretch you can do so by opening your body up and turning away we’re holding this one and let’s just go ahead and breathe four three two one zero excellent let’s go ahead and switch and do the opposite side now again starting with that hand placed on the wall elbows bent at a 90 degree angle and closer we get to that wall more of a stretch we feel and this one’s great for stretching out your chest as well as your shoulders the muscles that get really tight when you’re hunched over for hours of the day whether it’s driving on your cell phone at the computer whatever it may be and let’s hold this one four three two one and zero excellent go ahead and shake that one loose that was a good one to start with we’re going to go to the ground for the next one we’re into a lying angel so go ahead and lie down on your back place your hands above your head elbows flat down on the ground and I want you to drag those elbows in your hands straight down in towards your body while keeping your arms flat on the ground when you reach the furthest point go ahead and stretch them straight up overhead and on this one we’re trying our best to keep contact with the floor throughout the move full range of motion nice and controlled other note on this one is I want you to try to go ahead and keep your lower back flat on the ground you don’t want a big arch happening while you’re doing this one which is I know hard to do so it doesn’t look like much but it is a great one for overall shoulder mobility hold those elbows in towards your side and then stretch all the way overhead and as you’re going through this one you’ll feel your range of motion and your mobility improve rep by Rep get a little bit looser every time and again trying your best to avoid arching that lower back or allowing that lower back to come too high off the ground let’s do this one four three two one and zero excellent shaking it loose let’s go ahead and come up now we’re going to come on to all fours next we’re going to perform a cat cow so on all on your hands and on your knees it’s going to make sure those hands are underneath our chest and a tabletop position here we’re going to bring our chin up at the same time I want you to draw that belly down to the ground and bring your glutes up to the sky and once you reach the top position let’s reverse it this time I want you to bring that chin into your chest and at the same time I want you to act like somebody’s have a string in the middle of it you’re back and they’re pulling up on that middle of your back just feeling that back stretch as you bring the chin into the chest and reverse it again this time that chin goes up to the ceiling as you draw that belly button down to the floor and it’s just one into the next nice and controlled on this one no rush [Music] please does that stretch on both sides of this one but we still really want to maintain a nice tight core as we’re doing this cat cow movement so I just like to think of you’re pulling your belly button into your spine as you’re performing all of these movements core stays nice and tight and let’s do this one four three two one and zero all right excellent okay coming up onto our knees now next we’re going to stretch our hip flexors so let’s come up onto one knee both knees are bent in a 90 degree angle first thing we’re going to do is we’re going to squeeze your glutes in the back side both glutes go ahead and squeeze next we’re going to squeeze your abs in the front now just doing that alone you probably already feeling that stretch in your quad and your hip flexor if you’re not or if you need more now go ahead and gently and slowly bring your hips forward not too much not a lot of range of motion in this one and you feel that stretch up and down your hip flexor and in your quad just be sure to keep your core ads tight and your glutes tight throughout but just squeeze and breathe that’s it let’s hit this one four three two one zero good all right let’s do that opposite side now opposite side leg up again 90 degree angles looking nice and pretty that squeeze those glutes squeeze those ABS and now the hips come forward excellent now you could you know if you didn’t squeeze your glutes and you didn’t squeeze your abs you could easily just go ahead and drop all the way forward we don’t want to do that keep them squeezed and it’s really going to isolate that hip flexor and make that hip flexor stretch excellent keep that good posture straight up and down four three two one zero excellent all right stand down go sit down on our back sides legs out in front of you I’m going to do a toe reach plus scarecrow so legs are out straight trying to best to keep them flat down on the ground but you to reach towards those toes and then come up arms overhead into a scarecrow pull back and down on those elbows so big stretching your posterior chain up good posture head back hold out so one into the next between these two movements of this little combo you’re really getting your entire posterior chain nice and stretched out and again every time you do this one feel that mobility improving that range of motion improving reach just a little bit far further every time good let’s keep this one up five more seconds one the next nice and controlled two one and zero nice thank you so much for working out with us today if you like this workout you’ve been working out those for a while and you’re starting to see some results we’d encourage you to please go check out our patreon page where you can learn more about how you can support our mission of keeping these great workouts free and if you enjoyed working out with us today please go ahead and like this video and don’t forget to subscribe to our YouTube channel that way you are notified every time hasit drops a new workout make sure to check out has fit calm for hundreds of additional free workouts free meal plans and our free complete fitness programs also don’t forget to Like us on whatever your favorite social media network is whether it’s Facebook check Twitter Instagram we’re there and we want to connect with you again thank you so much for working out with us today it’s been our pleasure I’m coach Kozak and I’m Claudia and we will see you at your next workout

hey everyone it’s your personal trainer coach Kozak and I’m Claudia and this is a hip stretching routine this routine doesn’t require any equipment but you may want to use a mat for comfort I’m going to be doing the standard variation and follow me for those modifications all right let’s do it we’re going to the floor to start we’re going to lie down on our back and we’re going to do a lying hip rotation so go and set that left foot down on the ground bring your opposite foot up with your right leg we’re going to take that right hip through the full range of dynamic motion so we’re gonna press gently on that knee every time and every time you can get just a little bit more range of motion so again we’re going through this 10 times and throughout all these movements today your range of motion may not be what ours is that’s okay make it your own and that tenth time let’s hold now hold and press feel that hip stretch and on all these stretches today I want you to take it to about 85% so don’t take it to the one where it’s starting to hurt or or stress you but instead where it just feels like a good stretch we’re holding this for 15 seconds so let’s go three two one and done okay let’s switch bring that opposite foot up and again we’re going to go through that dynamic range of motion ten times there’s any nerves or tendons that are stuck in your in your hip is a good one to loosen them up taking it through the full range of motion nice and controlled nice and easy ten times breathing throughout good going a little further every time two one and on this last one and hold good if you need to you can grab with your opposite side hand and hold this foot in place and just press press on that knee feel that hip stretch again aim for 15 seconds on this one and we are breathing let’s go three two one zero excellent okay similar position for the next one let’s go back to that right leg we’re going to do a figure four bring that right leg up we’re going to reach through your legs both hands wrapped around that knee now we’re going to pull this knee in two so on this one we’re not doing the dynamic range of movement we’re just pulling and holding for fifteen seconds now you might be able to pull it all the way to your chest or you might be good just right here everybody’s a little bit different so again you make this routine your own your own capabilities today breathe pull again feel that stretch all through your hips and glutes and three two one excellent all right let’s bring that opposite leg up and do the left side again pull into your chest breathe whew this site is definitely tighter than my right side no actually it is on me too and you might experience that that’s alright going through these you might experience them to figure out a couple spots are tighter than you had anticipated might discover some new things about yourself different book nothing wrong with that let’s hold four three two one and zero all right good next we’re going to work on your piriformis which is up here this little furry me which your sciatic nerve runs through off and causes a sciatic nerve pain so we’re going to target that one with this next stretch go ahead and kick that leg over your right leg over your left we’re going to angle that left knee in just a little bit all right now we’re going to grab that right knee with both hands and we’re going to take it through a dynamic range of movement but we’re pulling that right knee to your left shoulder so you’re pulling it across so not just back not just over but you’re pulling it up and across and that’s toward your shoulder up towards your shoulder again but 10 times through this range of motion a little bit more of a stretch every time working your way into it to one and on this last one 15 second hold and stretch good because I stretch all down your leg and into your glutes maybe a little bit into your back that’s alright that’s how we know what’s working loosening it up putting in the work today so we can feel those results tomorrow let’s hold four three two one excellent okay gently come back and let’s switch it up let’s do the opposite side now again I’m going to angle that right knee in now my left leg goes over and let me pull this left knee to my right shoulder you might find on some of these that you’re more flexible than on some of them you’re less flexible and that’s okay every body is different just about doing our best and getting a little bit better every time you come back and repeat this routine good nice controlled breathing throughout using any momentum on this range of motion maskull last one and let’s whole pull back fifteen seconds feel that stretch good again taking that stretch to about 85% of what you’re capable of maybe 90 but any more than that and you’re really not doing yourself any good you’re just developing scar tissue at that point so don’t take it to the point where it’s really hurting let’s go three two one and done zero good okay let’s sit up for the next one next we’re really going to open up the hips with this next one we’re going to do a butterfly claudia is going to do the more classic butterfly move and I’m going to do a little more advanced move called a traveling butterfly but either way we’re going to take it through that full range of motion so I’m starting my feet together legs out straight I’m going to travel forward and then bring my knees down where Claudia is just going to go ahead and stay seated in one position and then she’s going to bring those knees down either way full range of motion bringing the knees up and down feeling that stretch in your inner thighs don’t hold your breath on this one breathe through the movement and keep good posture good try to bring your heels as close to your body as you possibly can and as you work through this move you should feel yourself already starting to loosen up and getting a little bit more range of motion on your last one than you do on your first let’s go just one last one and I’m this last one let’s go ahead and take it and let’s hold against Peter as close to you as you can a couple different variations of this one if it’s hard for you can lean back if you want a little more of a challenge you can drive those elbows into your shins and into your knees and press your legs down and then lastly you can bring your upper body in towards your legs and press down at the same time again you find in here what’s right for you from your current fitness level breathe let’s hold for five more seconds it’s a great stretch I like this one two-one-zero this one always takes me back to my martial arts days it was when we always well this one takes me back to elementary school we all have our memories of the butterfly flashback okay we’re going to turn over for the next one and we’re going to do a frog this one not one of my favorites it works really really well we’re really well but man does it does it work okay so let’s bring those feet together hips are open now up on my hands is going to be the easier version down on which is the arm I’ll be doing is the harder version either way I’m going to bring those hips back and then forward it’s back and forward again working through that range of motion figuring out what parts need work and you may not have that large of a range of motion on this one no you might no I especially don’t that’s okay yep and make it your own figure out what your body needs no sits forward and back breathe along the way let’s go one last one and then we’re gonna hold bring those hips down open them up and hits down good excellent work I’ll try to keep those feet together down here trying to keep them together trying to bring those hips down or forward good let’s hold this one for five more seconds guys you got it and five four three two one zero excellent okay let’s come up for this next one we’re moving into a kneeling lunge and stretch so I’m going to do a variation where my hands are up where Claudia is going to support herself with her hands very important distinction between the two I’m going to come up I’m going to reach cross and I’ll feel this stretch all down my hip flexor where Claudia’s going to keep her hand on the ground and what that’s going to do that that’s going to limit the amount of weight that her body has to support and that is being stretched where I’m really giving it everything I got on this one good feeling that stretch all the way down side in your hip flexor and three two one excellent okay let’s switch up opposite side now again and that kneeling lunge position you decide if you want to support yourself with your hands or if you really want to open it up now if you’re doing this one where you’re upright be sure not to hyperextend your back but instead bring your gluts forward as you reach across and actually go ahead and squeeze those glutes no really make sure that your hip flexors are stretching good breathe and hold let’s do this one for five more seconds three two one and zero good okay let’s move into a 9090 position different names for this one but I usually like to go with the ninety ninety because it kind of describes the position right which is both knees at a 90 degree angle and so Claudia is just going to hang out here and make sure in trying our best to get both knees down on the ground where I’m going to take it from this position I’m going to go one step further into a pigeon so I’m going to bring this foot in and then I’m going to bring this back leg back now here’s one variation a little easier variation and even harder is go ahead and come down onto these forearms you decide which one of these three is going to be right for you today I think either way we were feeling that that hip stretch feeling it working and hold good you’re doing the pigeon variation make sure that you have your weight over your leg and you don’t cheat by bringing it out here let’s go three two one and zero good okay let’s hit that opposite side now so go ahead and start with that opposite side ninety ninety good and again from here I’m going to move into that pigeon so I’m in that back leg out behind me and I’m coming forward just to give you a different angle good you’re experiencing a little cramping I’m pretty sure that’s normal because totally normal because this is me yesterday cramping so try to breathe through the movement and this is actually the second time that we’re shooting this video because the first time you hit a equipment malfunction yeah let’s hold this for three more seconds two one zero good so I’m actually feeling more flexible as a result that’s good two days in a row like hey that I live speak to the routine okay we’re going to go to our back so I’m going to do a subpoena butterfly so let’s lie on our backs when you put your feet together and try your best to get your feet close to your body they might not be able to might be out here but just do the best you can yep and now let’s go through this full range of butterfly motion opening up and closing let’s add 10 times nice and control nice and easy taking your knees down a little further every single time good nice and controlled breathing to one and on this last one let’s drive those knees to the floor feel that major stretch just isometric hold static stretch if you’d like to you can use your hands to get just a little extra stretch if you want to kick it up a notch you feel comfortable doing so good hold this one for five four three two one and zero good okay we’re going to come up onto our knees for the next one into a kneeling hip flexor stretch so we’re going to come up until both knees are on a 90 degree angle the first thing we’re going to do you have your hands on your hips if you’d like first thing you do is contract both glutes now what that’s going to do is going to your pelvis in the right direction so now we can stress it hip flexor in a second from this position that you flex those glutes you might already feel that rectus femoris getting tight and contracting in here but if you don’t call yet you need a little extra now bringing those hips forward it doesn’t take much keep your abs tight contracted and your glutes contracted and just come forward last thing you want to do is hyper send your back and arch just keep the glute squeeze and rock forward until it tightens doesn’t take much range of motion on this one not at all I don’t have to move very far at all to feel it a lot of you aren’t gonna have to move at all just active keeping your glutes flex will do it for you depending on how tight you are it’s hope four two one zero all right let’s switch it up hit that opposite side and con’s glutes are flexed abs are flexed now gently come forward for me my last ones a little tighter I can already feel probably some repercussions from that run I did a couple days ago that’ll do it it definitely will tighten your hip flexors this is a great one if you are a runner to loosen them hold them tight keep those glutes tight abs tight four three two one and zero well done thank you so much for joining us today if you like this workout you can work it out with us for awhile and you’re starting to see some results we did encourage that you please click the link up top and go check out our patreon page where you can learn how you can support our mission of keeping these great workouts free and if you enjoyed the workout with us today please click the like button and we also ask that you please click the subscribe button so that way you are notified every time have fit drops a new workout and make sure you check out hats the calm for hundreds of free workouts free meal plans and our free complete fitness programs also find us on your favorite social media network whatever that is we’re on Facebook snapchat Twitter Instagram we’re there all day long No reach out and connect with us again thank you so much for working out with us today I’m coach Kozak and I’m Claudia and we will see you at your next workout