Full-Body Strength

Hello, and welcome. My name is Shantani, and we're here for a total body strength workout. For today's class, you're gonna need a mat, a lighter set of dumbbells, and a resistance band. Today, I'm using five pound weights and the resistance band that I have here. You are gonna use whatever you have at home. Alright. Let's go ahead and get started.

You're gonna bring your feet wider than your hips. Toast can face front. Your hands come to prayer. You squat down, finding a calf raise, lift your heels off the ground, and reach your arms up. Okay. So turning all those parts into one Moore, starting in the warm up, body weight squat, calf raise with an overhead reach.

So as you're getting your body warmed up here, you can take a moment to pause finding your balance, kicking us off for this total body workout with a total body move. We'll go for five, four, three, two, and one. From here, you're gonna bring your feet hip width. Draw one heel in towards your chest. I like to lace my fingers here and then release. So just mobilizing a hip joint, dusting off the cobwebs for some of us. It's all good.

It's a good place to start. And really taking the warm up as an opportunity to land into this class. Like, where is my body? Where is my energy? Where is my motivation? Yeah. All of that's welcome here, the truth of it all. We're here for five, four three two one.

Up next, we've got some simple toe touches. So left foot is forward, right leg is back. You don't have to touch your toes, but your left hand is gonna come across, tap your shin, other side. Doesn't matter how high. Don't feel pressure, like, you have to kick your leg up really high.

Just go to where you can feel those hamstrings warming up. It's a it's harder than it looks. He said to get those quads starting to whisper. And if this is too much, you can bend your knee and tap the top of your thigh. All good. You're here for five four three two one, a little plank work.

Moore gonna turn to stand at the back of your mat, reach your arms up. We inchworm, take it down, walk your hands out, finding your plank, walk your hands back, carefully standing back up. Reach the arms up, roll it down, walk your hands out, and walk your hands back. So do you notice that in the warm up today, a lot of these moves have more than one component. That might be a newer concept for you, but it's gonna build your coordination, getting you stronger, much faster, and getting the most bang for your buck.

Let's get one Moore. And rest. Alright. So we've got some plank work. We got our squats in.

Now we're gonna move into using this equipment. Grab your dumbbells. First move, a sumo squat to bicep curl. It's a two part Moore, feet go wider than your hips, toes are turned out slightly. Arms can go right down the center line.

You squat down, pressing your knees back, stand up, and then curl. Good. We go squat, and then curl. So it's a little different. Then the sue excuse me, then the original body weight squat that we did at the beginning. K? So you want your stance a little bit wider. You're gonna feel your glutes.

Maybe you might even feel a little activation of your inner thighs. Good. We're almost there. We got time for maybe five more. Good.

And for today's workout, we're gonna get some pace on it. Yeah. Let's get three more. Two Moore, keeping that depth chest up, last one, and rest. Quick changes to our transitions. You're gonna set your dumbbells down.

Grab your loop or your band, pop it right above your knees. Join me as soon as you can. We find our squat down, and we step to the side two times to the right. One, two, then two times to the left. Good. One, two, one, two. Do you feel the target muscles?

You probably do by now. If you've been keeping up, it's the outer glutes, but your whole lower body is activated. When we're doing this, pull your lower abs up, the best you can, just to create some more support for a lower back. Are you feeling this? The bigger the steps? The stronger the glutes, baby? Let's go. Here we go. For five.

For four, woo, three. Keep yourself even. Here's my last one, and rest. Shake it on out, ditch the band and carefully set it to the side as you switch it out for your dumbbells once again. Giving the lower body a break, we go front raise to lateral raise.

In three, two, one. Lift the arms straight out shoulder height, and then take it straight out to the side shoulder height. So this is your front raise and your lateral raise. Super important that you're holding the objective of toning, strengthening, building a shoulders, and paying attention to where your weight is in space. A lot of times when the weight's too heavy, people will lean back. Right? So keeping yourself centered, core is engaged right on top of the work.

We go for five four three two one nice job. Shake it out. Give yourself a moment. Super important when you're doing strength work. Even though the arms are moving in our upper body, you wanna have a total body focus. The support in the work is just as important as the active moving muscles.

Up next, speaking of which, it's a back row, bring your feet hip width apart, bend your knees, send your hips back. Arms are gonna go long out in front of you shoulders art down. We go in three, two, one, pulling the arms back. And reset. Pulling back, reset.

And you can play with the depth here. Everyone's body is gonna move differently through this. The more parallel you start to come to the floor with your upper body, the more gravity becomes an extra weight. Right? So we're not working up straight up here because you're gonna get more shoulders and we just did your shoulders. Keeping that hinge noticing if you're leaning really far forward, right, staying right in the center of your work.

We're here for 54, 3, 2, and 1. Take a moment. Recovery. Okay. Now coming back upright. Feed or hip width apart. We have a standing calf raise to an overhead press. Okay. So for today, you're just gonna place your shoulders, excuse me, your dumbbells on your shoulders. We have the calf raise in three, two, and one. So we go heels up, heels down. Now arms go up.

And down. Good. So heels lift, arms lift. So this is what we would call, like, kind of like a compound move. Right? We're taking two exercises and putting them together. When you find that lower body, squeeze your glutes on those on that calf raise even, like super charge your whole leg. Good. Few more.

And just taking a mental note, is the harder move for you balancing in your calf raise or the shoulder press? For me, it's this part. It's the shoulders, but everyone's gonna be different. So just take a mental note. Let's get two more and one Moore. Good and rest.

Oh, okay. We're feeling the shoulders. Let's set the dumbbells down. Trade them out for your band. You can come down to the ground. Take a seat. Place the band right above your knees.

Flatten out the band, get cozy with her. She's gonna be there for a minute. Okay? Coming down to all fours hands underneath your shoulders, knees are underneath your hips. This is called a glute kickback.

So soften your shoulders away from your ears, draw your abs up. We alternate kicking the legs back. So one leg goes back pressing into the band, foot is flexed, reset, switch it out other side, pull it in. Boom. Take it back. Good. Pull it in.

Back. Pull it in. So it's called a glute kickback. So that's the target. Your glutes.

Moore gonna feel your hamstring's really fighting that band that you're pressing into. So you might feel a little quiver down the back of your leg. Fear not, you're getting the work done. Let's go for five more seconds. You're there for three.

It's enough time for one around. Two. Finish your last rep and rest. Okay. Take a moment. We're gonna keep the band on for the next one, but it's not gonna add too much to the work. It's just gonna make it simpler. So staying right where you are, I call this one a frog or pushup. People call it different things, but almost imagining as if you were a frog, and leaping to the next lily pad. Okay.

So starting on your knees down, Draw your lower abs up finding a knee down plank. You send your hips back. It feels like child's pose. You leapfrog forward, finding your push up. Let's go elbows in.

We've started the work. Ready set go. So the elbows are gonna be in today to target the triceps because we hit those biceps earlier, but you're gonna feel it in your chest as well, inhale back, exhale press, Good. Now if you want even more challenge for those of you who are like, I got this. You can actually tuck your toes.

This one's tough, but you're gonna send your hips back, and you take Whoo. Full body push up. We've got five more seconds. And rest. Okay. So now we're going into our final exercise for this block. Grab your dumbbells.

We are gonna use both because we're working the whole body. Okay? So both the dumbbells and you have the band around your knees carefully set yourself up. I have to set the dumbbells to the side, light grip on the back of my thighs, carefully rolling back, taking a moment to set yourself in a place where you feel powerful. Grab those dumbbells, place them on your hips. Your feet walk in, and we're gonna take this bridge press. So pressing through the feet, lifting the hips up, you carefully lower down. Good. So I press through my feet pressing the hips up.

Using the dumbbells is a little extra weight. Good. The more that you press through your feet. The more leverage you're gonna have for this, keeping your gaze up towards the ceiling. Good.

Trying to feel that extra burn here. Let's get three more. Good. Two more. Press press press.

Last one, make it good. Now hold at the top for five, four, three, two, carefully lowering down. Okay. Set your weights to the side carefully, rolling over to one side. Take a moment to breathe. Okay. So I'm gonna bring myself up to standing because we got through our first block.

Congratulations to us. We did it. Now take your band off. Set up your studio at home and we get to master these moves going through it one more time. Alright? So we started off with the sumo squat to the bicep curl. You grab your favorite dumbbells, Your feet go nice and wide, toes are turned out slightly. Bring your arms in front, shoulders are down and back.

We go in three, two, and one. We go squat and bicep curl. Compound move. Squat. And bicep curl. So again, feet are a little wider than the hips, maybe, but the toes are turned out so you can get depth into this strong move. Feeling the lower body work, then feeling the upper body work. Good. Notice as as you get tired, this happens to me, we start to wilt.

We start to lean forward. Right? Keep your chest up, engaging your upper back. We got time for one more and rest. Okay. Good job. Trade out your dumbbells for your band. You're gonna take it carefully.

Place it over the top of your thighs. Right above your knees. Find your best squat. Drop it low. We go in three, two, one, two steps to the side, and then two steps to the other side. So this is a lateral walk, walking to the side with the band, feeling the outer hips.

And if you need a moment to stand it up, Come back. That's okay. That's okay. Paying attention to where you're feeling the work. Right? Target is the outer glutes. You're here for five, four, three, two, one. Nice job. Alright.

Set that band to the side. Carefully find your set of weights. We've got a front raise to a lateral raise. Your feet can go hip width apart, bend your knees slightly, draw your lower abs up. We go in three, two, one. You lift it up, down, and then out to this side.

Down, shoulders are the target, making sure that we are not leaning back. Okay? You might have to a little bit depending on how heavy your weights are, but really keep your energy like, right in the center and exhale as you lift. Two more. Last one. Rressed. Nice job. Alright. We're already set up.

You're gonna hinge forward. Send your hips back. Sholders are down. We've hit our back row in three, two, and one. Pull it back. Extend.

Now depending on what kind of weights you're using, you might find that if they're a little bit lighter, this isn't too engaging. So what you have to do is squeeze at the top. Right? So it all comes down to your own integrity. Best of luck. Few more. Five.

We go for four really squeeze. Commit to it. Three Two, you've got this one Moore, and rest. Nice job. Carefully shake that out. Standing straight up. Dumbbells. They come to your shoulders.

It was the calf raise to the overhead press in three, two, One, you lift the heels up, down, arms go up, down. So it's lower body, upper body, making it total body. Yeah. Feeling that connection all the way through. Noticing if your mind starts to wander. Breathe. Really focusing on the muscles here.

I feel my glutes engage in that calf raise because I'm squeezing them, and then my shoulders in the overhead press. Good. Now make sure that you actually have your balance in that calf raise. It can be really easy to just go up and down, so hold and then hold. One more.

You got it. We're so close. And rest. Okay. We're making that transition. Set the dumbbells down. Grab your band. Take a seat.

From here, you'll place the band above your knees coming onto all fours for our glute kickback. Okay. So it's all lower body here. With the support of our upper body in this position. All fours, hands, inner shoulders, knees, under hips, core is engaged. We go in three, two, and one. Take it back, straight leg, reset. Really put some pressure on that band.

Flex your feet, soften your shoulders. Relax your face. I know that when I start to get tired, I start to get a good stank face going. It's quite intimidating, but doesn't make the work any easier. Moore more. So just relax.

Kick it back. Let's get two more. We're almost done with this work. Last one. Good job and rest. Take a deep breath in, exhale.

Need down a frogger. Push up. We got this. Hands in your shoulders. Send those knees back about, like, four inches Moore in that plank. We go in three, two, and one.

Take it back. All those are in. Push up. Back. Push up. We're hitting the home stretch of our workout today. So let's get some pace on it. Yeah.

Pick it up. You can do this. Start to push the limit just a little bit. Find your edge. Need it. Woo. Breathe.

You've got it. Press through your palms for five. For four. For three. Come on. We've got it. For two. Last one.

Make it good. Rest, shake out your arms. We've got one more big move. Grab your dumbbells. As you grab them, set up your home studio so that you can finish out strong with me. Here we go.

Carefully come down to the ground. Lower all the way down. As you're there, bring your hands onto your hips with your dumbbells. Feed our hip width apart, pressing out into the band. We lift in three.

Two, and one. Hips go up and down. Lift it up and down. Really using the floor. Right? As almost like a third piece of equipment. We don't talk about that enough. There's so much leverage when you really think about pushing your feet down, yeah, away from the ceiling, squeezing the glutes pressing out into the band.

Shoulders are down. We've got five. This is our big finish. Make it good. For four. Good. For three.

For two, listen for the change, you're gonna hold at the top. Hold it, but don't hold your breath. Deep breathe in. Excel core tighter for three, two, and one carefully lower all of that down. Set your dumbbells to the side.

So proud of you. Take that band off carefully. Set it to the side as well. Thank you for your service. Figure four stretch.

Right ankle goes over your left thigh. Maybe this is where you stay and you flex your foot. If you want a little bit more, carefully pull the bottom thigh towards you, lacing your fingers behind your left hamstring. Take a deep breath in. Exhale. Carefully set your leg down, switch it out other side, right foot down, left leg on top, figure four, flex your foot.

Maybe this is where you stay, or if you liked that little extra, you can pull the bottom of the thigh towards you. So this is that in between that transition. It gets easy to skip. So deepen your breath in through the nose. Out through the mouth.

Set your right foot down, left foot follows. Roll over to one side, coming up to seated. From here, finding crisscross. Just taking a gentle twist. Reach your arms up.

Excel twisted over to one side, sitting up nice and tall, breathing into the tight spaces through your whole body, inhale reach up. Other side, same deal. So using the breath as a way to connect through your whole entire being, deep breath in. Exhale. From here, let's bring the soles of the feet together.

We did lots of leg work. So hands come to the ankles, sit up nice and tall. XL fold. And just give this moment. The reverence that it deserves.

He did a really hard thing today. The workout, yes. Workout was tough, but it's like the showing up, holding ourselves accountable to our own integrity. To feel strong through our whole body, total body strength. Takes a lot of commitment.

So really breathe into that. You did it, exhale, rolling yourself up, finding your cross legged seat. And that's a wrap. Thank you so much for showing up today for yourself, for me, for us. We're so grateful to have you part of this community.

We'll see you back here next time.