Gain foundational strength while building lean muscle with this beginner weight training routine. This beginners routine requires a pair of dumbbells and the weight that you choose will be dependent on your fitness level. You may also want to us a chair, bench, or step for some modifications, but it isn’t a requirement.
Warm Up March + Arm Circles Posterior Swings to Overhead Arm Crossover + Butt Kick
45 Minute Beginner Weight Training
Complete 2 rounds of 50 seconds of each exercise: Dumbbell Shoulder Press Overhead Squat / with Bench Bent Over Row + Curl Sumo Deadlift Incline Push Up / Wall Push Up Staggered One Arm Reverse Fly Stiff Leg DL + Shrug / RDL + Shrug Lying Dumbbell Chest Press with Twist Lying Knee Raise / Feet Back Down Long Arm Crunch
Cool Down Standing Quad Stretch Hip Hinge Upright External Rotation Bent Arm Wall Chest Stretch
[Music] what’s up has fit tribe it’s your personal trainer coach Kozak and I’m Claudia and this is a beginner weight training workout this routine requires a pair of dumbbells and the weight that you choose will be completely dependent on your fitness level you may also want to have a chair box or bench handy but it’s not required if you’re ready to go let’s get into it [Music] let’s get started with the warmup we’re gonna raise our heart rates as well as our overall body temperatures first move is going to be an arm circle plus a march in place let’s go ahead and make short little circles with those arms straight out at your side rolling those hands forward and ideally we’re bringing those thighs up until they’re parallel to the ground but of course if your knee raises just right here and that’s okay to work at your own pace we’re gonna encourage you throughout today’s routine to really make this your own and make it work for you and not the other way around we’re not gonna count any repetitions today again we’re just moving at our own pace and doing what we can and this a lot of time period let’s switch those hands up and now let’s roll them back it’s kind of a brain exercise to think about it though two for one they’re a little a little brain exercise at the same time we’d like it making sure to breed moving at a warmup pace let’s do this one four five four three two one zero all right next we’re going to a posterior swing to overhead so let’s get those feet a little bit wider than shoulder width apart slight bend in those knees we’re gonna put our weight back on our hips as we swing our hands through our legs and then up overhead hips go back hips come forward so don’t turn this one into a squat but instead we’re hinging at the hips bringing our hips back and then hips forward kind of like we’re trying to have our back side touch the wall behind us that’s it stretching it back every time getting full extension with those arms overhead as well getting in some shoulder mobility this one’s loosening up your posterior chain which is your hamstrings your glutes as well as your lower back making sure to keep your back straight as you’re coming down you don’t want to round it so if you can’t quite bend over as far as we are that’s okay just do what you can while keeping that back straight and again we are breathing a long way also keeping our head in line with our back as well yeah so that means you don’t want you to keep your head up the whole time and you don’t want your chin tucked either nice neutral spine for five four three two one zero alright shake those arms loose we’re moving into an arm crossover plus butt kick so we’re going in side to side well two-for-one move here loosening up your shoulders in your chest as well as your quads and hamstrings so step in side to side bringing that heel back kicking your own glutes slight bend in those elbows and try to alternate which arm is on top as you go back and forth side to side again we’re breathing just between these three warm up moves we’re able to get just about every muscle group ready to work not much left here and then warm up let’s do this one for just ten more seconds feeling good ready to go for five four three two one zero alright warm-up complete you’re going to do this I feel good I’m ready hope you’re ready to go out there has fit tribe we are gonna need your dumbbells for this first move we’re gonna do a dumbbell shoulder press so an upper body move when I start with our feet shoulder width apart good posture abs are tight bring those hands up to Rack position those dumbbells up by your shoulders we’re gonna press the dumbbells all the way overhead and then we’re gonna return them back down those dumbbells are about in line with your ears and press again controlling the way up and the way down not a race making sure to breed we’re breathing in on the way down and then we’re exhaling on the way up so we’re was trying to exhale on the hardest part of the movement adjusting your weight as needed again don’t necessarily worry about counting any repetitions today we’re just gonna get as many reps in as we can and this a lot of time period breathe there we go staying focused on that proper form breathing in on the way down and breathing out on the way up excellent this one’s working your triceps as well as your shoulders a little bit of core activation in there as well nice full range of motion you got it not much left on this first one shoulders are burning it’s alright so we know it’s working and five four three two one zero excellent you can set those dumbbells down we’re not going to need them for the next one we’re gonna be moving into an overhead squat now I’m gonna use just my own body weight for this one and if you’re using a chair go ahead and grab one but if you see I have a bench behind me and this is just to gauge my depth and just provide a sense of security we’re gonna start with our feet shoulder width apart we’re gonna bring our arms up overhead thumbs pointed back now our first move is gonna be to break those hips back and then bend at your knees now ideally we’re coming down until those thighs are parallel to the ground and then we’re back up so for my variation I’m just bringing my hips breaking my hips back bringing my bottom down tapping the chair and coming right back up this move is particularly great to improve your mobility as well as your strength it really requires that extra flexibility to keep your spine and line your arms straight in line and everything right where it should be to make this happen and again just depending on the height of your chair or bench it’s really gonna determine the difficulty of this overhead squat but again just try to remember we want to get our thighs parallel to the ground if you’re just getting started on this one you can choose a higher chair or a higher bench behind you just to make it a little bit easier and don’t beat yourself up too bad on this one if it doesn’t look it doesn’t look pretty this is a tough one doesn’t look so bad but once you get into it you see how many different individual muscle groups are all working and if at any point you need to drop your arms just bring it to a regular bodyweight squat do it just keep moving that’s it breathing in on the way down breathing out on the way up keeping that head in line with your spine and breathe you got it just keep moving not many left in this one let’s hit this one for just 10 more seconds I was working those hamstrings glutes quadriceps like I said as well as mobility throughout your spine yep shoulders two-one-zero alright shake those shoulders loose yep move that bench out of the way we’re gonna need our dumbbells again for this next one moving into a combination move up feet are gonna be shoulder-width apart we’re gonna bend over on a 45 degree angle with their palms facing forward we’re gonna do a bent over row so we’re gonna pull back on those elbows extend the arms back and now we’re gonna curl bringing those palms to our shoulders repeat row curl pull back on those elbows row and then curl good it’s a great one for our back as well as our biceps I think I said it’s a 2 per 1 move here little combination move in anytime we do any type of row really want to focus on pulling back on those elbows like there’s a string attached to them and somebody’s pulling back on that string and then as we curl really focusing on just bending at that elbow joint not getting any swing out of it and as always we’re ER remembering to breathe you may even feel this one in your legs a little bit as well as it is gonna take some strength just to maintain this proper position and posture excellent one rep right now next and has this workout gets more difficult as we progress it’s important for you to remember what brought you here today to begin with what is it that you’re working out what are your goals staying focused on it let’s go last ten seconds on this one keep grinding it out as if a tribe let’s go let’s go and five four three two one zero excellent work okay holding onto those dumbbells right we can back into a lower body move we’re gonna do a sumo deadlift let’s get a nice wide stance with those toes pointed out just a little bit now bring those dumbbells right in front of our body we’re gonna drop those dumbbells straight down as we put our weight back in our hips and then sit down keeping good posture stand back up squeeze your glutes at the top hips back break at the knees drop and then back up and squeeze the glutes at the top again keeping good posture our head stays in line with their spine throughout back stays straight shoulders are nice and retracted excellent and as we go down or really putting that weight back on our hips driving off of our heels opposed to allowing ourselves to come forward onto our toes breathing in on the way down breathing out exhaling on the way up excellent one rep right into the next nice and control good again not a race moving at a good pace but really want to control that descent as well as the ascent and coming back up I’m really just making sure you want to keep in good form throughout this entire movement if you need to adjust your weight whether it’s going up and weight or down anyway feel free to do so anytime that’s right just keep moving don’t give up you got it keep this one up we got 10 more seconds here let’s go keep going and five four three two one zero excellent go ahead and set your dumbbells off to the side for the next one we’re moving into a push up variation now I’m gonna use the bench for this one but you could also use a chair a countertop or a couch and I’m actually going to be doing a wall pushup which is the modification to that way now the more upright you are the easier it’s going to be the more down you are the harder it’s gonna be so we’re gonna get into a push-up position keeping our back straight and for the wall push-up the further back your feet are the harder it’s going to be we’re going to lower our bodies into our elbows get to a 90 degree angle and then press back up again we’re breathing in on the way down and exhaling on the way up keep your head in line with your spine and whatever you do make sure you keep also keep those hands in line with your chest and don’t reach with your head and neck that last few inches to try to get closer to your bench of the wall or chair but instead bending at those elbows to lower your body nice and controlled breathing in on the way down out on the way up and as you get better at this move you can change up your angle let’s say you start at the wall then eventually you can come down to a bench and then eventually down to the floor and so we just go ahead and progress through making this move work for you and again from the wall the further back your feet are if this feels too difficult just move your feet up a little bit and keep busting out those push-ups busting them out one right into the next you got it has fit tried pushing past that burn focusing on what motivates you what brought you here whether you’re trying to lose weight get stronger gain lean muscle and just get better at life whatever it is stay focused on it not many left on this one keep grinding through here let’s go last ten seconds one right into the next you got it four five four three two one zero yes okay we’re gonna need just one dumbbell for this next one we’re moving into a staggered reverse fly so let’s start with a staggered stance which is one foot back let’s go and bend forward on a 45 degree angle and you take that opposite hand and place it on your hip now it’s a slight bend in that elbow holding onto the dumbbell we’re gonna pull back nice and controlled and then back down notice how we’re keeping a slight bend in our elbow throughout we’re not extending that arm down here at the bottom or up top we were squeezing the middle of your back this is a hard move so don’t be surprised if you need to lighten up your weight on this one keep your head in line with your spine so that doesn’t that means you don’t want to be up here looking up also try to keep your shoulders in line as well yes and square so we’re not turning and getting a bunch of momentum trying our best keep those shoulders parallel to the floor again if you feel like that’s what’s going to happen as you’re swinging the dumbbell or bringing the dumbbell up then you probably need to lighten your weight a little bit yep and so you know if that means you need to move to just a couple of water bottles that’s fine too absolutely no shame in that everybody’s got to start somewhere every winner was once a beginner that’s right we’re gonna switch sides in five four three two one zero switch it up same move opposite side right into it let’s go guys actually this also might bring out some big imbalances right you might have one side that’s weaker stronger than the other yeah which is very common you know from environmental factors just using one arm more than the other but that’s why we’re doing these moves unilaterally meaning one limb at a time really helps you to even out those imbalances pull them back squeeze in that middle the back on every repetition this one’s working your posterior deltoids your rhomboids as well as your lats as well as your core my good and your core good motion we have to keep yourself stable for this one I had totally agree you got an out many left here everyone keep pushing through let’s go whoa my left side is weaker I feel it even hit out right here four five four three two one zero all right look at one pick up that second dumbbell for the next one all right always making sure to use your legs when you’re picking up those weights we’re have our feet shoulder-width apart our dumbbells in front with our palms facing us good posture shoulders are back let’s get a little bend in our knees I’m gonna do a stiff leg deadlift bus shrug and I’m gonna do the Romanian deadlift plus shrug which is actually taking it just below the knees and right back up so I’m gonna stretch all the way down as far as I can keeping my back straight hips back hips forward and then bringing my shoulders up to my ears to shrug and as you see Claudia it’s just gonna go down to the Romanian deadlift version where she’s bringing those dumbbells down to either near mid-shin low you decide which one is appropriate for you based on your strength and flexibility levels on this one we do want to keep that back straight slight bend in the knees and then you keep that same bend in the knee throughout as you drive those hips backwards again hinging at the hips and I’m really just keeping my dumbbells as close to my body as I can I’m just sliding them right down my thighs below my knees and right back up it’s a great posterior chain move work on your hamstrings your glutes lower back as well as your traps in the same way that we work our ABS we also need to be strengthening our lower back so it’s a great chance you’re feeling a burn and your lower back right now and I know you’re probably used to any pain in your lower back being a bad pain but just as your abs would work if you’re doing it and have exercise your lower back is working especially with our environment these days a lot of sitting none of that is good for your lower back and but then again it all requires a strong lower back so we’re strengthening it we’ll use it in everything we do in our day to day lives good making sure to breathe throughout and as you come down you feel a stretch in your hamstrings feel that stretch in your backside like you’re trying to push that butt to the wall behind you as you bend over again moving at a controlled pace now I’m any left on this one working through it everyone let’s go five four three two one zero alright let’s take our dumbbells and move to the floor for the next one lying down on our backs we’re in doing a lying chest press Plus twist so let’s go ahead and start with those dumbbells over our elbows arms out to our side we’re gonna press up and as we press we’re gonna twist our palms until they’re facing inward and then reverse back down don’t bounce your arms off the ground again stay under control and reverse it and at the top I want you to squeeze your chest muscles so extending your arms bringing those dumbbells together and squeeze that chest every single time so you want to have your dumbbells right over your chest I know a lot of times it’s easy to try to have the dumbbells over your face keep them in line with your chest that’s a great point if you have your dumbbells too far over your face or your shoulders and your shoulders end up doing too much of the work and we really want that chest to take the majority of the load again we’re breathing here whatever you do don’t hold your breath breathing in on the way down and then exhaling as you press straight up and resist the temptation to bounce your arms off the ground on this one it would definitely make it easier but we’re looking for results and effectiveness not just what’s easy excellent work keep it up one rep right into the next your you got this getting stronger this one’s working your chest your triceps as well as your shoulder all working together to make this one happen feels so good on the chest one rep right into the next getting stronger with every repetition every repetition you get you just that much closer to your goals not much left on this one keep fighting through everybody let’s go five four three two one and zero okay we can set those dumbbells off to our sides we’re gonna move into some core work next so next we’re gonna do a lying knee raise you can either have your hands out to your side or you can place your hands at the small of your back and glutes it’s really a preference personal preference next we’re gonna bring that chin up tuck that chin get your head off the ground and I want you to glue your lower back to the ground so you shouldn’t have your lower back arched now I’m gonna bring up both knees Oh am i using my abs I’m gonna extend my legs I’m gonna keep my feet up off the ground and I’m actually gonna bring my feet back down you decide which variation is right for you if you rest those feet down in between reps it gives you just a little bit of a break you decide which one’s gonna work for you today and your fitness level if both of these variations are too easy then you can move into a straight leg raise or if both of these variations are too hard you can do one leg at a time again we encourage you to make this routine your own whatever that looks like we just don’t want you to give up that’s going we’re giving you all these options because we just want you to hang tough with us to the end that’s it why don’t you just keep moving keep working through it repeating the workout getting a little bit better every time then you come back get better and you progress and do a little bit harder move or just increase your weight a little bit well that works too okay again keep that lower back glued to the floor and you complan your chin up tucking that chin and the further you bring those shoulder blades off the ground the harder it’s gonna be and more of a contraction you’re gonna feel in those abs I feel it feel it feels very good it’s working that’s how we know it’s working has fits ride right there with you let’s go last ten seconds on this one don’t give up let’s go come on stand tough sand tough let’s go five four three two one zero all right you set your feet back down we’re gonna move into a long arm crunch so doesn’t get those arms straight up overhead and now we’re gonna key again trying our best keep that lower back glute to the ground we’re gonna bring those shoulder blades up off the ground contract your abs and back down so we’re just bringing those shoulder blades off the ground contracting our abdominal and then back down now if you’re asking yourself well why my arms straight up overhead well because that really puts you in a good position to make sure that you’re using your abs you’re not ripping on your head or neck and you’re not getting other muscles involved when really we’re just trying to focus on those abdominals I don’t and this position allows us to do that again nice and controlled not rushing through it not bouncing off the floor in between repetitions we are breathing that’s it fighting through that burn remind yourself that you’re stronger than that burn you are in control let’s go come on not your body not your abs it’s all about that mental toughness and that’s what we’re building right here along with physical strengths we’re also building that mental toughness to keep moving to keep pushing through and you’ll be able to tap into that anytime you need to throughout your day throughout your life just keep moving you got it let’s go last ten seconds on this one we’re almost there let’s go let’s go not much left and five four three two one zero excellent work all right so now we’re gonna take a 20 second break if you need some water you need a towel whatever it is you need now is the time to do it and we’re gonna go through the sequence one more time so that means we’re getting started back again with those dumbbell shoulder press I’m ready also if you need to change up your weight go heavier go lighter feel free to do so again make this workout work for you that’s the benefit of using dumbbells it’s really easy to make it harder or easier yeah okay feet are shoulder width apart start with those dumbbells up and rack position palms are facing forward and let us begin we’re breathing out on the way up breathing in on the way down nice full range of motion try our best to keep good posture keep your weight in your hips on this one you don’t want to have your legs locked out core stays engaged and tight back is straight and of course we are breathing excellent one rep right into the next you got this that’s right not a race every workout you complete you’re just getting yourself that much closer to your goal working on it together has fit ride it’s not easy if it were easy everybody be fit but we all know that’s not the case and that’s what makes you so special for showing up today and putting in the work it doesn’t matter how slow you’re moving you’re still lapping everybody who’s sitting on the couch not doing anything now many left our shoulders are burning to fighting through it let’s go five four three two one zero oh goodness gracious set in those dumbbells down for the next one and we’re moving on to our overhead squat that’s right so if you are using a chair or a bench for the last one go ahead and grab it again faders shoulder-width apart again we got those hands straight up overhead thumbs are facing back weight back in the hips first break those hips and then at the knees right into it trying to eliminate the downtime on this one tap and come back up and I really want you to test yourself on this one as far as improving your mobility so you know everybody’s gonna be different some people are gonna have a hard time getting down lower some people are gonna have a hard time keeping their arms straight and in line with their spine cuz their shoulder mobility everybody’s gonna kind of have a different spot where they’re breaking down but I want you to focus on fighting through that breathing and working to not only improve your strength but your flexibility and mobility along the way again weight back in those hips and yeah you should hold it was gonna be burning as well shoulder press the killer back to back combo you never said it was gonna be easy thanks coach Kozak but it will be worth it blue finish it strong let’s go come on how good you’re gonna feel when this one’s all said and done you can cross it off your list for the day come on let’s go only five more seconds on this oh let’s go come on let’s go let’s go four three two one zero shake those arms loose my shoulders all right we’re gonna need our dumbbells for the next one we’re moving into that bent over row plus curl again using your legs to pick up those dumbbells our feet are shoulder width apart we’re bending over on a 45 degree angle palms are facing forward now we’re doing that combo move so first pull them back on those elbows and rowing arms back down and then only at the elbows as we curl up again pulling back on those elbows squeeze in the back up at the top one rep right into the next I really want you to control that descent of both moves don’t just allow the excuse me allow the Dumbo’s flat back down but instead control that way down as well that eccentric lowering phase of the move this just as important as the actual pulling phase or work phase make sure to breathe here one wrap into the next you got it head stays in line with our spine so that means we don’t have her head cranked up but instead keeping in line with your back shoulders pulled back and keep working them his arms are feeling good a little pump going here everything’s feeling good good that’s working legs we’re right there working with you has fit tribe thousands maybe millions at home doing the same workout feeling that same burn you’re feeling or in it together that’s right never working out alone rep by Rep we’re all getting better each rep getting us just that much closer to our goal staying focused on it four five four three two one zero all right keeping our dumbbells for the next one moving into a lower body move all right sumo deadlift feet a little wider than shoulder width toes are pointed out dumbbells are in front hips go back first and then break it those knees head in check stuff and stand up squeezing your glutes at the top good posture again don’t allow those knees to cave in word but and sad keep them out and that’ll help you to engage your glutes back stay straight again head is in line with that spine and ideally we’re going down until those thighs get to be parallel to the ground but if you can’t quite get that far today do the best you can and we’ll work on it that’s right come back that’s it do it again nobody starts at the top it’s all about putting in that work day after day to get to where you need to be and accomplish that goal not gonna happen overnight that’s right place you keep coming back your patient consistent you will get their natural response anytime we come across the weakness is to just avoid it exactly but you have to keep coming back and keep fighting it’s not gonna get any better it’s not gonna improve if you avoid it that’s for sure don’t ignore it attacking those weaknesses today everyone total body workout no muscles left behind and we’re here to help you we’re in it together working out with you here feeling that burn not much left on this one keep putting that weight back in your hips driving off those heels last 10 seconds nice and controlled on every repetition excellent work let’s go 5 4 3 2 1 zero alright we can set those dumbbells down and off to the side we’re gonna move into our either incline push-up or wall pushup next whichever variation you prefer that’s right and back to the wall here again I’m using on our bench we’re gonna set up with that back straight and again the more upright you are the easier it’ll be more straight and down you are the harder it’ll be and let’s begin lowering that body into our elbows get to a 90 degree angle and then press back up squeezing their chest at the top this one’s gonna work or it’s gonna work our chest our shoulders our triceps this is one of the all-time classic moves here and again it’s hard to just jump right into a traditional push-up on the floor oh yeah but these variations will help you progress to the point where you can do those confidently of course you can order do them feel free to get down and do it a classic push-up with your hands on the floor again you make this move work for you make this workout work for you this is a really good way to also perfect your form right starting at the wall and I’m just getting stronger and progressing and declining that pushup exactly you’re gonna get stronger that way much faster than being down on the floor doing little you know quarter reps we’re not really going through the full range of motion much better to do one of these variations we’re actually able to go through the full range of motion you’re not cheating not much left come on everyone you got it you got it let that mental toughness kick in I want you to impress yourself today that you achieve more than you thought you’re capable of achieving four five four three two one zero whoo barn so good check it out all right if you’re using the bench or chair you can put it off to the side we are gonna need just one hand wait for the next one moving into that staggered reverse fly my favorite the feet shoulder-width apart one foot is back opposite hand on your hip bent over 245 slight bend in that elbow and now let’s pull back breathe shoulders stay square and you’re under control so should be called the core buster this one would just be so much easier if you just you know slung the dumbbell up and let momentum take over but I want you to fight that urge control the weight on the way up as well as on the way down so just let the weight fall back down but instead keep it under control in order to do that you might have to lower the weight no shame in doing so you got it come on one into the next we’re gonna switch sides here in ten seconds keep pushing through pushing through four five four three two one zero opposite side come on let’s get it going the only good has to be tried a little sweat going here I know it’s working getting stronger every repetition especially a move like this it really works your back sometimes your back is olla the biggest or weakest part of your body it was for me for a really long time that’s important that we don’t ignore those weaknesses but working on strengthening them this move is also great for improving your posture you know hitting those back muscles helps this regain that upright proper posture position spending so much time bent over all day come on whew feeling stronger feeling it not much left everyone stay strong here for the last ten seconds you’re a fighter not a quitter let’s see it right here four five four three two one zero excellent all right go ahead and pick up your second dumbbell for the next one making sure to use those legs to pick up the dumbbell thank you for those safety reminders yes ma’am we’re moving into either our stiff leg deadlift uh shrug or our Romanian deadlift plus shrug feet are shoulder width apart dumbbells are in front sling bending those knees hips go back keeping that back straight stretching down I’m gonna go all the way down I’m gonna go just below my knees standing up squeeze those glutes at the top and then shrug again you decide which is the proper depth for you and in trying to decipher that basically the answer that question is how far can I go down while still maintaining a nice straight back without we’re really rounding over and completely losing my posture that’s right so stretching those hips back keeping good posture shoulders stay retracted and then squeeze those gluts up at the top nice neutral spine on the way down again we’re breathing in on the way down and out as we stand up working those hamstrings your glutes lower back even a little upper back and of course our traps as well one in the next we don’t have much left here has fit ride you’re doing excellent just keep moving just keep working that’s right rep after rep doing what others won’t do so you can have what others don’t have it’s not about how bad you want it it’s about how hard you’re willing to work for it and you’re putting in that work right here right now keep it up you got it let’s go last ten seconds on this one finishing it strong focus on that form stretch that back side four five four three two one and zero taking our dumbbells with us to the floor for the next one working on that chest press Plus twist so lying down feet are flat start with those dumbbells over our elbows upper arm is on the floor I’m gonna press up twist those palms until they’re facing inward and reverse it again we’re squeezing her chest up at the top breathing in on the way down exhaling breathing out on the way up every rep squeeze that chest muscles up at the top really concentrate on it again remembering just squeeze those dumbbells right over your chest that’s it we don’t want them over our face or up here but instead they stay in line with our chest make sure that we’re using our chest and not allowing our shoulders that completely take / excellent you got it right here guys let’s keep going that’s it here’s that mental toughness right here’s that part where you just want to pause the video but you’re stronger than that fighting through right here remind yourself what brought you here today to begin with what is it that made you seek out this video hit that play button put your workout clothes on and get started reignite that fire right here what is it what are we working on that’s what you came here for that’s the goal you’re working on and you’re not gonna stop until you achieve it day after day month after month week after week you’re putting in the work to accomplish those goals you know they’re not gonna be handed to you it’s not gonna be given to you but if you work hard enough you put your mind to it you know you can achieve it let’s go alright here not much left everyone last 10 seconds that’s it that’s it we can do it let’s do it fighting through four five four three two one zero all right Dumbo’s are off to the side and we’re gonna finish with some core work all right so you can either have those hands out to your side or under the small of your back and glutes again you decide tuck that chin or doing a lying knee raise remember I’m bringing my legs out and not touching my feet to the ground in between reps and I’m wringing my feet right back down and then right back up nice and controlled no matter which one you’re doing if you’re doing the one where you’re stressing your feet in between gently rest them but do not bounce them don’t allow yourself to gain any momentum from it and again the easier version of mine would just to do peep use one leg at a time excuse me bring one leg up and return it and the harder version of mine were just me to go ahead and keep those legs straight again you decide what’s appropriate for you right now what you got left in the tank just because you start with one move doesn’t mean you need to finish with it you need to make it easier or harder we encourage you to do so just keep moving right here I gotta push yourself cuz nobody else can or will do it for you just you versus you playing that mental game right now all about that mental toughness we got last ten seconds on this move that’s it come on you can do anything for ten seconds you got it right here four five four three two one zero feet are down hold on transitioning right into that long arm crunch arms are straight up overhead glue that lower back to the ground and let it scrunch bring those shoulder blades up off the ground try to relax your head and neck and really force those abdominals to do the work into contract don’t strain your head or your neck and instead focus on contracting those ABS making your abs do the work again now to race on this one our goal is to have high time under tension so that means we want those ads to be working the whole time so we’re not taking a long break after we like that but instead we’re always moving up or down with little time in between repetitions keep that oxygen flowing here not much left again like I said we’re building that mental strength today just as much as we our physical strength your abs are telling you they’re done you got to tell them they’re lying do you’re in charge not your abs keep moving let’s go one rep into the next learning to love that burn we know that burning sensation just means it’s working you don’t have to listen to it you don’t have to stop keep pushing through it last ten seconds that’s it right here come on fighting through we’re almost there everyone let’s go has four try fighting together four five four three two one zero and that is it a hexa don’t work nice job my abs are feeling good that felt like the longest longest that was the longest set thrown up alright we’re gonna move into a cool-down next and the purpose of the cooldown is to allow our heart rates to come down slowly and at the same time gain some extra mobility first move is going to be a standing quad stretch so you can do this one either from just on your own or you can hang on to a wall or a chair or a bench we’re gonna grab that foot pull it back the best you can to your heel and on this one we are trying to keep our knee in to our side don’t let that knee flare out when we’re stretching that quadricep that thigh muscle on the front of your leg and we’re just holding yourself to catch our breath yes and on any of these static stretches we’re trying to stretch till we get to about eighty five ninety percent of what we’re capable of we want to feel good stretch but we shouldn’t really be in pain nice slow deep controlled breaths here and let’s hold this one four five four three two one zero switch it up same move just on the opposite side now and as we’ve mentioned before you may have one side that’s tighter than the other and that’s totally common you know depending on your environmental factors how you spend your day old injuries just so many different reasons why it could be how you sleep it now are you sleep at night don’t worry about it just get through it the best you can on both sides again trying your best to keep that knee and not flared out to the side and that was a good time here to just take a second to be proud of what you’ve achieved so far today that’s right that was an excellent workout no matter what the rest of your day brings you can be proud of yourself for getting through this one and checking it off your list holding this one four five four three two one zero all right we’re gonna stretch out that posterior chain next so with their feet shoulder-width apart very slight bend in our knees hands on their hips we’re gonna do a hip hinge if those shoulder is retracted head in line with your spine we’re gonna bend over at our hips and keep our back completely straight on this one so no rounding over no reaching towards our toes the back seat is completely straight we’re gonna feel this one in our hamstrings as well as our gluts and maybe even a little bit in our lower back yeah I got a lot of work today indeed it did good work feeling stronger because of it nice big deep breaths again keep your head in line with your spine shoulders back keep pressing those hips back like you’re trying to touch your glutes to the wall behind you on this one and just hold that’s it not much left on this one holding for five four three two one zero up nice and slow alright moving into a move for our shoulders next we’re gonna do an upright external rotation bring those arms up and we want a 90 degree angle all around now we’re gonna pull back on those hands and then bring the hands forward so we’re gonna do a little active stretch here as we’re pulling back and then forward and every time try to get those hands a little further back there’s a great one to loosen up your shoulders improve your posture even to stretch out those rotator cuffs and on this last one I want you to come back and then pull back on the hands and hold don’t you act like somebody came behind you and they’re just pulling back on those hands again elbows stay up 190 degree angles all around and just keep pulling and stretching good posture keep on the back and hold not much left four five four three two one zero whose excellent all right one last one last one let’s move on over to either wall or a door frame we’re gonna do a bent arm chest stretch so with our elbow at a 90 degree angle here it’s going to put that flush up against the wall we’re gonna get our body nice and close to the wall and now we’re gonna turn away from the wall the best we can stretch our chest as well as our shoulders and I think Claudia’s feeling this one I can’t get that close to the wall that’s okay are you plenty close enough again you don’t need to be on the wall I’m not coach Cosette close let’s just I don’t know if I’m feminine closer than you come on I’ll give yourself some more credit again we’re turning away and we’re just holding just a static stretch here feeling that chest opening up my goodness another great one to improve our posture that chest off so often gets very tight with her you know bent over looking at her phone or a desk or driving other other habits we may have nice big deep breaths four five four three two one zero shake that arm loose one more arm here we are everyone and nice and close to the wall arm is flush and turning away find that that perfect spot where you’re feeling the most stretch again everybody’s kind of different so you’re gonna have to work with it good stretch but not painful that’s it that’s the key nice big deep breaths here not much left whoo I really feel it in my left side here feels good no it’s working and we’re holding it for five four three two one and zero that’s it you made it work out I sent Claudia excellent work out to you has Fit tribe thank you for working out with us today we’d ask that you please support our mission of keeping these great workouts free you can do so by downloading our free app it’s available for both iOS and Android you can also visit our store and pick up a shirt or my book stay fit for life don’t forget to give this video a big thumbs up and hit that red subscribe button below so that you never miss a brand new workout from Hospit again thank you so much for working out with us today it’s been our privilege I’m coach Kozak and I’m Claudia and we will see you at your next workout