45 Min Standing Abs & Low Impact Cardio Workout

he has to tribe it’s your personal trainer coach Kozak and I’m Claudia and this is a low impact cardio and standing abs workout today’s routine is broken up into four parts we’re gonna get started with the warmup and in part two we’re gonna move on to our low impact cardio exercises and in part three we’re gonna work your core without ever getting down to the floor and our standing ABS round and in part four we’re gonna finish off with a nice light cooldown there’s no quipment required for today’s routine but if you want to add some extra resistance we recommend you grab either a couple of light dumbbells or water bottles throughout today’s routine I will be providing some easier modification if you’re ready to go yep let’s do it [Music] alright let’s get started with our warm up we’re gonna start with a ladder climb pretty simple move we’re gonna go opposite arm and leg are gonna reach up at the same time we’re gonna bring that knee up using our core and abdominal muscles reach up nice and high with that opposite side arm just like we’re climbing a ladder and this is just the warmup so that means go ahead a warm up pace just getting those muscles loosened up warmed up and allowing our heart rate to just start to come on up making sure to breathe and throughout today’s workout it’s gonna be so important that you make this workout your own so if you can’t quite bring your knee up as high as we are right now that’s alright just do the best you can and work at a pace that you feel comfortable with we’re not gonna count any repetitions today so it’s just about moving at a pace that you feel comfortable with and getting in as many reps as you can and that a lot of time period speaking of which we got this one for just five four three two one zero all right excellent moving into a great functional movement next we’re gonna do a split stance diagonal chop so split stance feet are shoulder width apart one leg back we’re gonna reach down to that same side of the front leg and then chop up and across bring your back down chop up and across and if you’re having trouble balancing you can just move your stance a little wider to help you get a nice balanced base there also bending both knees also helps to give you a nice solid base again making sure to breathe feel that nice full rotation this one’s working your balance your stability lower body core also getting you some thoracic spine mobility so just a great overall move to get us loosened up let’s do this side four five four three two one alright switching sides now same move opposite leg in front and keep it moving excellent again being sure to actually rotate at that core you don’t want to just be moving your arms back side to side but instead really focus on rotating that core on every repetition excellent keep both those knees bent keep that balance moving at a nice controlled pace let’s do this one four five four three two one zero all right we’re gonna get that posterior chain loosened up next that’s your whole back side lower back glutes hamstrings let’s go and place our hands behind our head slight bending our knees feet are shoulder width apart and as we bend over using our hips as a hinge waiting to drive those hips back keep your back straight come down to your upper body is parallel to the ground stand up and at the top squeeze your glutes so again we’re bending over keeping your back nice and straight your head stays in line with your spine so we’re not here you’re not here and then at the top give those glutes a nice squeeze to finish up the move and if you can’t quite come down to parallel do the best that you can and you might notice that as you continue to do these good mornings than it might get a little easier for you to get a little further yeah and you’ll keep getting loosened up with every repetition really focus on driving those glutes back behind you and notice how we’re starting with a small bend and Ernie and we maintain that same bend throughout so we don’t bend at the knees more like a squat to get down here but instead only using those hips as a hand like I’m trying to touch the back wall with my bum here that’s it there five four three two one zero excellent warm-up complete yes I’m being warm feeling good hope you are too if you are using hand weights or water bottles now is the time to pick them up okay I’m using light dumbbells Claudia is using just a couple water bottles again you make this routine your own we’re gonna start with a hammer curl plus alternating knee raise so both arms or come up with those palms facing in performing a hammer curl and at the same time bring up one knee you know if you can get that knee up parallel to the ground that’s great again just as we said in the beginning if it’s a little lower today that’s alright to just keep coming back until you can get that knee a little higher every time right that’s it that’s why we’re here we’re here for improvement not about perfection it’s just about progress a little bit better every time this one’s working your forearms your biceps your legs and also your core make sure that you’re squeezing and contracting those ABS as you bring that knee up keeping your shoulders square back straight you gotta keep it up breathe it’s me so important throughout today’s workout that you remind yourself why you’re here what is it what are you working towards trying to get more fit trying to lose weight whatever it may be just focus on it and keep that at the front of your mind doing this one for just five more seconds and three two one zero excellent okay we’re gonna take our hand weights we’re gonna do a high pullback next so feet are shoulder-width apart slight bend our knees we’re gonna break it the hips kind of like we did in that good morning put those hips back behind us until the dumbbells or water bottles reach your knees and then we’re gonna bring those elbows up and pull back so hips go back and then hips come forward as we stand up pull the elbows high and then back so using power from your legs and in from your hips to help pull those hand weights or water bottles up again every time elbows come up and then back keep your back straight on this one head in line with your spine and you know every time you’re coming down and loading those hips you should feel a little stretch in your hamstrings good Bree is a modified Olympic weightlifting move here definitely a lot of little things going on in this one working those hamstrings glutes lower back upper back core all getting hit so keep that slight bend the knees hips go back and then they come forward squeeze those glutes at the top excellent let’s do this one for just 10 more seconds you got it again moving at a pace that you feel comfortable with okay don’t try to keep up with us just do what you can at any point in time you need to change up the weight feel free to do so on four three two one zero excellent okay we’re gonna move into a dumbbell squat plus side leg raise for this next one so dumbbells are at your side feet are shoulder width apart anytime we do a squat first thing we do is break at the hips hips go back first and then you can sit down ideally we’re getting down till the thighs are parallel and we’re coming back up and then we’re gonna perform a side leg raise back into the squat hips go back head up chest up up opposite side now side leg raise now on this squat you really need to make it your own like I said perfect world you’re coming down until those thighs are parallel keeping your feet flat back is straight knees out but you might be new to squats and if that’s the case won’t you try your best to keep proper form and just come down as far as you can so it might be a half squat yeah maybe right here yeah and that’s alright again like we said it’s all about improvement you know you don’t have to be great to start but you do have to start to be great so that’s where we are today get that back straight head and chest up good again getting into a rhythm moving at a pace if you feel good with and on that squat we’re ideally again driving those hips back keeping our feet flat you don’t want to come up onto your toes and we also don’t want to around your back as you come over either and if you’re finding a a very strong urge to bend over as you’re coming down it’s more than likely due to a tight posterior chain so hamstrings glutes to lower back might be something to work on let’s do this one for just five four three two one and last one zero okay we can actually set your hand weights down for the next one if you’re using them we’re gonna do a standing opposite elbow to knee so feet are shoulder width apart I’m placing my hands on my head again or trying our best to come opposite elbow to knee opposite elbow to knee again you might be here today and that’s alright we just encourage you to make it your own and just strive for progress not for perfection and just keep moving don’t stop yep and again if you’re moving in a slower pace that’s all right you’re still lapping everybody who is sitting on the couch another version you can do with this one it’s a little easier it’s just your arms out to your side if you’re having trouble balancing another option for you there this one’s gonna work that core gonna work your legs as well as getting your heart rate up looking on that cardiovascular endurance at the same time and again make sure to keep your core nice and tight a good way to visualize that is to just draw your bellybutton into your spine and just keep moving that’s it don’t forget to breathe you got it you got it you’re doing great so far just keep moving keep your eyes on the prize every repetition getting that much closer to accomplishing your goal whatever that may be just focus on it come on stick with this on this one for the last ten seconds we’re almost there come on don’t stop don’t stop and five four three two one zero alright let those arms back to your side either a wall a pouch or a counter for this next one we do a wall pushup plus mule kick so I want you to go ahead and find a wall or again you said you could also use a counter for this one we’re gonna do a incline push up off of that wall so they’re hands in line with their chest we’re gonna bring our chest to the wall throw elbows about a 90 degree angle back up and then we’re gonna do mule kick mule kick bring that heel up and then back into the push-up so alternating between the two getting both upper body and lower body on this one and of course the further away your feet are from the wall the harder the push up is going to be yep and vice-versa is it you’re having a hard time move those feet closer to the wall and it’ll make the push-up much easier now if this push-up is just too easy for you period like I said you can switch to doing it off of a counter or a bench the lower your hands are on that object the harder it’s gonna be so you find the right variation for you and your fitness level no two bodies are equal driving off those palms squeezing your chest and your triceps back of your arms at the top of the push-up they can should have breathe throughout no holding your breath today you will regret it if you do let’s hit the last ten seconds on this one you’re doing great come on finish strong right there with you rep by Rep come on let’s go let’s go what he made out of half a tribe let’s go five four three two one and zero we’re gonna need our hand weights for the next one so I’m gonna grab my dumbbells Claudia’s gonna get her water bottles there are two different variations for this next one I’m gonna do a lunge step back and tricep kickback Claudia’s just gonna start in that lunge and stay there so feet are shoulder width apart I’m gonna step back and at the same time with my elbows up I’m gonna only bend at those elbows and perform a tricep kickback squeezing the back of my arm and I’m in a stationary lunge position and I doing the tricep kickback as well so make sure the stationary lunge that you have a wide enough base to where you’re nice and stable both of us are bent over on a 45 degree angle keeping that core tight back straight and keeping nice Bend and that front lead leg you’re gonna feel most of your body weight there and then it is on purpose this is working your legs at the same time and so on that tricep kickback we’re trying to keep our upper arms parallel to the ground so that means that upper elbow is up and we’re only bending at the elbow so we’re not swinging the whole arm right but instead only hinging at that elbow good let’s switch sides and five four three two one good okay opposite side now that front lead leg a break all right and right back into it whew but the only thing that doesn’t get a break are those triceps are still working and you know in any of these moves if you need to set the weights down to keep moving that’s okay to do so so if you need to just drop your hand weights and just do air hand weights that’s totally fine yeah just keep moving that’s it you’d be surprised at how good of a workout you can get it especially at this point by just using your own body weight making sure to breathe and keep moving so we use those triceps up at the top not about how fast you’re moving it’s about just keep moving most important part about your workouts is to do them just keep showing up that’s right consistency four five four three two one zero acts awesome alright another combo move coming at you next we’re gonna get those dumbbells up in the rack position feet are little wider than shoulder width apart toes are pointed out we’re gonna do a plie squat plus shoulder press weight goes back on my hips I’m gonna sit down and squat Claudia’s just gonna do a quarter squad and then we’re both gonna come up on the balls of our feet calf raise plus with shoulder press and back down alright let’s try it again weight goes back in the hips notice I’m going all the way down Claudia’s just hitting that quarter squad making sure to breathe weight back in the hips at any time we do a squat feet stay flat on the way down as you come up drive off the balls of your feet engage those calves and drive and press those dumbbells straight up overhead this one’s working your calves hamstrings quads glutes core shoulders triceps easier to find a muscle that it isn’t working than to name all of them that it is an awesome compound movement no reason to race on this one nope just stay under control focus on what brought you here today we know it’s burning we know it’s hurting rule right there with you you’re not alone thousands maybe millions of us in the has fit tribe doing the same workout that you’re doing feeling that same burn and again if you need to drop your light hand weights do it make this workout your own just keep moving don’t hit that pause button no matter how tempting it may be focus on what brought you here today what is it what are you trying to achieve what do you got to do to get it done and to achieve it remember it’s not about how bad you want it it’s about how hard you’re willing to work for it you’re doing that right here don’t give up don’t give up 4 5 4 3 2 1 0 excellent shake those arms loose for a second we’re gonna use them again we’re gonna do a split stance row bent over in a 45 degree angle get one leg back just like we were in that lunge position 45 degree angle we’re gonna pull back on those elbows keeping our back straight and then I’m also gonna do a knee drive where I bring one knee up to my chest and I am skipping the knee drive and I’m again just staying in the split stance position I decide which variation is right for you I’m gonna get a little extra working on that lead leg as well as my core by getting this extra knee Drive in you decide if it’s appropriate for you or not on this row really focusing on pulling back on those elbows just like you got a string attached human somebody’s pulling back on them that core tight you want to here head to stay in line with your spine let’s go ahead and switch sides here and 5 4 3 2 1 0 opposite side now you’re doing great everybody keep it up come on let’s go keep that energy up you got it right here it’s amazing how you can feel that lead leg just right through your glute yeah I’m feeling I’m feeling blue and quad I’m getting a little bit of both keep that feet flat that front foot flat I should say yeah support lead leg is definitely doing a lot of working on this one mm-hmm you got it come on guys let’s go grind through right here we’re right there with the tribe what do you got don’t forget to breathe let’s go last 5 seconds 4 3 2 1 0 oh goodness ok we only need one hand weight or water-bottle for the next one kay we’re gonna interlace or interlock our fingers around that one weight feeder a little wider than shoulder width apart we’re gonna do a posterior swing slight bend in those knees to start we’re gonna keep that same band throughout let’s take that dumbbell hike it between our legs bring our hips back and then hips forward squeezing your glutes up at the top keep your back straight head in line with that spine you feel stretch in your back side as you go down against don’t turn this into a squat but just hinge at the hip that’s it engaging those hamstrings glutes and your lower back and then squeezing your glutes at the top on every repetition the other thing you want to stay away from or avoid just turning this into an upper body exercise your arms are really just along for the ride it’s all in that lower body they’re the ones producing the power that’s getting that weight to come up till your arms are parallel to the ground breathing in on the way down exhaling breathing out on the way up you got come on stay strong with this where yet has four tribe where yet come on mental check up up to a mental toughness right what’s that mental attitude you got going come on let’s go one wrap into the necks you got this you’re a fighter not a quitter prove it to yourself not to me not to Claudia here it is here it is four five four three two one zero acts nice okay we’re gonna pick up that second hand wait for the last one we’re into a high punch out plus either a buck hit or a run in place run in place so I’m gonna actually bring my heels back and perform a butt kick where Claudia is just doing a little lighter lower impact version but she’s just running in place we’re gonna bring those hands back to your chin after every rep and we’re ideally punching a little higher than our face so high punch out those arms and shoulders get a little tired you can punch out straight or you can drop the weight but what I don’t want you to do is stop come on you made it this far push yourself that’s right if you have a little bit left in that tank this is the place to empty it let’s move that’s it what are you saving it for that’s right come on you’re doing great this is it right here I want you to exceed your own expectations today that’s what it’s all about coming back getting a little better every day defeating the you who couldn’t do it yesterday that’s right today you’re getting it done tomorrow you’re gonna get it done and every day afterwards come on let’s go come on what you got what you got let’s keep it up for last ten seconds that’s it ten seconds come on come on fight through it everybody Maria has to be tried for five four three two one-zero excellent excellent work we can go ahead and set those hand weights down check out those arms let us begin with a knee raise plus twist so go ahead and see with your feet shoulder width apart we’re gonna place your hands on your head now at the same time we’re gonna bring one knee up and twist into that side now we’re not gonna twist to the knee and lower that elbow but instead we’re gonna go ahead and twist straight across there about a ninety degree twist now you decide how high it is appropriate for you to bring that knee we’re gonna bring ours up nice and high but if you can only get yours about halfway there that’s okay too we’re just going to encourage you to make this routine your own now we’re not gonna count any repetitions today so it’s up to you to move at a pace that challenges you but at the same time you still feel comfortable with every time on that twist I want you to contract those ABS as that knee comes up and you twist into that side making sure to breathe and whatever you do do not hold your breath even a slight bend in your knees core stays tight and engaged good posture on this one continuing this one for just another 10 seconds you got to keep it moving feeling nice and warmed up here in five four three two one zero okay we’re gonna need hand wait for the next one if you’re using it just one of them will do we’re gonna do an overhead circle so feet or shoulder-width apart going pop your arms straight up overhead if you’re using weight grabbing on either side we’re gonna go ahead and lean forward and then roll to your right side all the way around and back feel those ABS stretch until you get back to that center point stop and return in the opposite direction overhead AB circles feeling that stretch in your core all angles this rotational move and back and for a slight bend in your knees and don’t hold your breath on this movement it seems pretty easy to do exactly the time will go by way too slow if you do make sure to breathe now your mobility on this one may vary from us maybe more flexible less flexible but try your best to get a nice full range of motion all the way around and it’s not a race on this one keep those abs engaged and tight throughout each move don’t let them loosen up use those hips to help you rotate around beyond that stretch not much left on this one let’s give it last 10 seconds good those abs tight throughout don’t let them loosen up you got to keep moving keep working moving at a pace that fits your needs four five four three two one and zero all right you using weights we need two of them for the next one we’re gonna do a bent over T rotation so we’re gonna have feet shoulder-width apart but this time we’re gonna bend over on a 45 degree angle keep your arms hanging down straight now let’s go ahead and rotate T rotation up and look at that dumbbell as it comes up sir not just moving that arm but you’re actually rotating at the core your core nice and tight and engaged throughout knees are bent back stays straight again we’re controlling it and I really want you to also focus on controlling the descent of that hand way or of just your arm don’t just allow it to flop down but instead use your abs in core to let it come down gently and under control excellent keep you didn’t keep moving you got it coming up until that arm is about perpendicular to the floor you had a nice straight line between those two arms the best you can good keep it moving if you’re feeling too challenged then go ahead and lighten your weight you’re not feeling challenged enough then go ahead and increase your weight that’s how you’re gonna make this routine easier or harder today whew this is a good one – I’m feeling it this one’s working those obliques and upper abs really just working the entire core area even your legs oh yeah double duty here oh that’s true that is totally common we feeling your legs on this one almost there let’s go four five four three two 1 & 0 ok holding on to our hand weights if you got them we’re gonna move on to a sumo oblique crunch so sumo stance is a wide stance toes are pointed out ever so slightly let’s bring those hands up to our ears now slight bend your knees weight back in your hips next we’re gonna bring right elbow to right knee crunch that oblique and back up now to the office society crunch and back up so we’re not getting into a full sumo deadlift there going all the way down we are keeping a little bend in the knees but we’re trying our best to make that crunch happen using our obliques and bending over to the side so not getting down there by bending at the knees but instead by side bending crunching and contracting those oblique muscles making sure to breathe not holding your breath let’s squeeze that oblique it every time feel one side stretch the other side squeezes good and again you might not be able to quite get as far down as we are but we encourage you to do the best you can keep coming back and you’ll keep me in a little bit better every time that’s what it’s all about and don’t be surprised if you feel a little burn in those legs a little two-for-one extra credit on a couple of these moves today also getting some leg work and while we are standing up so they can’t be a complete surprise true we only have 10 more seconds on this one everybody come on keep it moving we’re home what’s there four five four three two one and zero all right we only need one hand wait for the next one we’re gonna move on to a marching front chop so feet are shoulder-width apart grab on to that weight if you’re using it on either side up overhead now we’re gonna bring one knee up and at the same time front chop down squeeze those ABS back up boom squeeze those ABS back right left right left and again if you’re not feeling challenged use more weight if it’s too challenging use less weight or don’t bring your knee up quite as high again we encourage you to make this routine your own but either way we’re squeezing and contracting those ABS every time we perform that front chop and come down straightening back up stretching those ABS up at the top in between repetitions yeah come on picking that pace up and you start to get comfortable with the movement one into the next you got it it’s a good time the routine here to start focusing on what brought you here today what is it what are your goals what are we working on be thinking about it throughout the whole routine that way when that burn starts to kick in you can remind yourself why you’re here right why you started this workout and more importantly why you’re gonna finish it come on let’s go what brought you here today has four tried we appreciate your work keep it up not much left on this one four five four three two one and zero excellent hold on to that one hand wait for the next one we’re gonna move into a reverse dumbbell chop feet are shoulder-width apart two hands on either side of the hand weight reach to your left and across now we’re going to reach up and chop up bring those elbows in as we crunch straight down and then back up in the opposite direction chopping down so this good might take you a couple repetitions to get into the groove of this one so it’s up and across down and crunch up and across reach down and crunch and just repeat that one two three four fourth a lot of time period getting as many repetitions in as you can making sure to breathe working at your own pace keeping your core nice and tight the entire and if you not quite moving at the pace we are that’s totally ok we just encourage you to make the routine your own keep moving and don’t give up most important part about workouts is to do them just keep moving don’t hit that pause button and push through right here come on right there with you crunching those ABS really focus on the ABS throughout every single individual move keeping them tight engaged and contracting especially as you hold out you breathe and keep moving we’re almost there everybody where you at has fit tribe we’re yet let’s go finish strong last 10 seconds on this one fighting through for a five four three two one and zero excellent next we’re moving on to a standing O bleak crunch no hand weights needed for the next one feet are shoulder-width apart it’s going to bring those hands up to your ears now we’re gonna take same side elbow and knee bring that knee out to the side up crunch back down opposite side now every time that knee is out and up so it’s not just coming straight up but it’s coming out to the side and you’re crunching those oblique muscles on your side and if you can’t quite get your knee up again as high as we are again no big deal do what you can that’s it and keep moving keep breathing stay focus on what brought you here today whether you’re trying to lose weight gain muscle just get in better shape better at your daily activities whatever it is just stay focused on it and keep moving keep grinding right there working with you rep by Rep remember every repetition is getting us just that much closer to our goals come on let’s go getting that getting there together has four tribe come on almost there I can sure to breathe squeeze and contract those oblique muscles ah never repetition these exercises are also getting your heart rate up too that’s by design so we’re gonna burn some calories along the way again we call that extra credit good let’s go last ten seconds on this one that’s it we’re almost there homestretch working with you everybody working with you four five four three two one and zero all right we need one hand wait for the next one we’re gonna move into a yoga inspired move it’s a warrior three balance crunch let’s get a staggered stance going with one leg back one hand on each side either side of that dumbbell and we’re gonna go ahead and reach out and extend your arms with that dumbo trying to draw upper body close to parallel to the ground now we’re gonna crunch in as we bring that dumbbell to our chest and bring that knee up now Claudia’s gonna return that foot back to the ground as she reaches and I’m gonna kick behind me you decide which one of these variations is right for you they’re both going to test your balance definitely if you’re doing Claudia’s version and you’re still having trouble you can sit up a little bit more and stand up a little straighter and if you want to do her version make it harder just bend over more either way keep a slight bend in that lead leg and this one’s not about being perfect you’re gonna see us being unstable at times but it really helps if you focus on something on the ground really just help you keep your balance in the movement and focus on your core that’s it squeezing those ABS as you bring that knee up we’re gonna switch sides and five four three two one zero whew alright I’m feeling this one has four on two right there with you okay getting set up and begin and again do not be surprised if you feel a little bit of lactic acid burn in that lead leg that stationary leg has definitely working that lead leg as well but also engaging your core and getting all the muscles that were looking to hit of course trying to stay as stable and upright as possible we’re just taking a hit here that’s it it’s all about control yep knee up and squeezing that core every time excellent also working on our balance on this one again nothing wrong with getting a little extra credit whoo oh and I lost it all right back into it now come on come on coach get it together hey this is a hard move it is so come on we’re all getting better together I don’t claim to be perfect that’s right let’s go this one four five four three two one zero nice work you made it I made it you’ll be all right we need just the hand weight again for the next one we’re gonna do a crossbody elbow to knee so feet are staggered same side arm is up of that lead leg now we’re gonna bring opposite elbow to knee as we crunch down bring that leg straight back up so you’re twisting that elbow in as you crunch kick that leg back every time and reset standing up nice and tall crunch squeeze and contract those ABS and every rep my abs are definitely feeling a little fatigued all right it means it’s working that’s right that’s good news everybody that’s good thing means we’re doing our job right here guys as my coordination is being tested – nothing wrong with that let’s go we’re getting better together that’s right that’s it every repetition getting it’s just that much closer to our goal trying to meet in the middle bring that elbow to your knee excellent twisting in – so not just coming straight but actually twisting and meeting together gets those transverse abdominus come on let’s go one into the next not much left on this side four five four three two one zero switch it up here we go home stretch yep I’m going to switch to this side okay and begin breathe good posture all the way up all the way down twist into that knee every time coming down with your upper body and crunching again don’t just go through the movement in a relaxed state no way but instead focus on those ABS focus on squeezing them and every rep track those muscles that’s it’s what we came here for everybody that’s what you came here for finish strong you can’t focus on what it is that brought you here today getting that much closer to your goal every rabbit how many can you get right here finish strong everybody finish strong let’s go has fits right let’s go we’re right there with you working it out working it out come on let’s go ten seconds ten seconds that’s it come on almost there almost there and five four three two one zero ah that’s it we’re gonna move into a cool-down purpose of the cooldown is the lower our heart rates that could come down slowly at the same time gain some extra mobility great – I’m out of breath I know I see that we’re gonna move into some posterior shoulder stretches so we take one arm reach it across pull with that opposite side arm keep good posture and we’re just gonna hold so a static stretch pull it across far as you can that looks like this again that’s okay make it your own yeah excellent wonderful stretch out shoulders as well as your chest and back just hold and breathe try to keep your shoulders in line with one another right you don’t want coming up and correct you’re the one going down yes let’s hold it four three two one zero switch it up shake it out Wow this side is way tighter and you might find that one side of you is also a tighter than the other as well yeah totally common we’ve talked with parma Claudia’s got a tight shoulder because of how she sleeps we’re still working on that life happens all right we’re doing something about it right here hold and breathe all right and three two one shake it loose all right we’re gonna work on the next one is great for really opening you up and improving your posture as well as shoulder health we’re gonna do an upper right external rotation let’s get those arms up at a 90 degree angle here 90 here and let’s rotate those hands back and then forward go through that full range of motion bringing those hands as far back as you can on every repetition little active stretch here nice and controlled good and on this last one I want you to pull back and hold pull those hands back good elbows stay up do a little shoulder stretching excellent good I need any of these static stretches we’re trying to get to about 85 90 percent of what we’re capable of you want to feel good stretch but we don’t want pain hold this one four five four three two one zero whoa there shoulders I should say we’re gonna move out do a waterfall loosen up those wrists forearms biceps those muscles that get tight with all that texting and typing we do so palm is up pull back on those fingers we’re slowly gonna pull back at the same time bring that elbow up to reach the bottom and then we’re just gonna hold it right there keep pulling back on those fingertips feeling that stretch throughout your wrist forearm bicep that’s that time of the workout where you can just take a second here to be proud of what you’ve achieved so far today for working out or easy everybody be fit everybody may be in great shape but there not that’s what makes you so special for showing up today you just gotta keep it up right now just keep the momentum going and three two one zero shake it loose all right opposite side now pull back on those fingertips nice and slow you bring that elbow up and keep pulling back on those fingertips excellent whew feels nice it does it was really good you should breathe nice big deep breaths in and out and three two one zero all right shake it out one last stretch here we’re gonna need either a wall a countertop or a couch something that we can or a chair that we can grab on to for the next one we’re gonna do a wall calf stretch so we’ll put my weight into the wall the one foot up by the wall step one foot back so this foot that’s back furthest away from the wall we’re gonna stretch that calf we’re gonna drive the heel to the floor oh wow and then we’re going to lean our body weight forward at the same time keep that back heel on the ground you should feel nice calf stretch and if you’re having trouble feeling it go and step that leg further back and it will force more of a stretch it’s too much for you bring it closer so again about making it work for you not the other way around just a static stretch we’re just holding good this big deep breaths here four five four three two one zero all right let’s switch it up here finishing strong stretch out that last calf and drive that heel to the ground keep the back heel flat on the ground and hold excellent no matter what the rest of today brings to you you can just take pride in the fact that you got your workout done you can cross it off your list feel accomplished we’d love to have you come back and join us again holding this one four five four three two one zero and that is a wrap that’s it thank you so much for joining us today if you like this workout you’ve been working out with us for a while and you’re starting to see some results we’d encourage that you please 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 enjoyed this workout routine with us today we ask that you give this video a big thumbs up and hit that red subscribe button so that you never miss another brand new workout from house fit make sure to check out has fit comm where we have hundreds of workouts just like this one our free meal plans and our free complete fitness programs and if you are on Facebook Twitter Instagram or snapchat come find a spit and connect with us thank you so much for joining us today it’s been our privilege I’m coach Kozak and I’m Claudia and we will see you at your next workout