40 Minute KNEE FRIENDLY Cardio + Weights Workout for Women over 50

– Hey, Killer Bs, it's Pahla B from pahlabfitnesscom, and on tap today, I've got a great knee-friendly cardio and weights workout that is perfect for women of a certain age

Ladies, today, we are going with absolutely no jumping, no transitions to the ground, and no squatting, but plenty of both cardio and strength to get a great, efficient and effective workout Now you're going to need a pair of dumbbells I went with a very moderate weight today, because honestly, that's what sounded good for me today You should always set your own challenge, and if you need a better challenge, make sure that you open up the description box below, so that you can get my exact three-pair set that I got from Amazon That way I always have the right amount of weight for today

You guys, today is a thorough Thursday, which means that I've got both a warmup and a cool down and plenty of sweat in between When you're ready for this one, I'm totally ready, let's go (upbeat music) All right you guys, let's get moving and grooving, and I'm actually gonna start my timer (gasps) for the warmup and I'll tell you why in just a second when we get started Let's go ahead and get started with some arm circles and high knees like we do If you are new around here, you didn't know that that's like we do, but I promise if you subscribe and hangout for a while and do these workouts with me, you'll get to know and possibly love this warmup, my friends

We do the same one every time, because honestly, this is the easiest way for us to get warmed up both mentally and physically It's one of those Pavlovian things where when you do the same thing every single time, you get the same response every single time When you start doing this warmup before every single workout, your body and your brain will know that it's time for a warmup It's time for a workout Here we go with arm crossers and booty kickers

We're gonna do our three normal So we're doing the arm circles with high knees plus these arm crossers with booty kickers, and then we're gonna do welcome to my homes, and we're actually gonna do them twice in a row This is the day I've got my handy-dandy Gymboss here, set for 40 seconds It's just the right amount of interval for everything that we're doing today

It's challenging, and I don't know if you already noticed there, there's no rest in between the exercises Today is all about cardio endurance, which AKA heart health It's also all about kinda managing yourself Let's go ahead and do those welcome to my homes And by the way, welcome to my home

This is the first time that I am filming after we redid my whole set, which is truly my home You guys, we got all new flooring We got some new furniture I got a little bit fancy with a new rug here I got a whole new attitude

(laughs) Do you remember that song? That was from a long time ago You guys, I'm feeling a little bit silly today, and that is how we do sometimes When it beeps again, we're gonna go back to those arm circles with high knees I wanna make sure that we go through the whole list twice, and that is, again, apropos of our day I've got a great handful, not even a handful

No, it's two handfuls It's two handfuls plus of cardio exercises for us We're gonna go all the way through a cardio workout I've got, again, quite a few exercises We're gonna do 40 seconds each, and we're gonna make it through the list twice before we move on to weights

This is such an efficient and effective way to workout Now sometimes, I do like to go back and forth between the two, in fact, very frequently I like to go back and forth between the two as a way to kinda manage our heart rate, give us a little bit of a break from all the cardio or a break from all the strength And here we go with arm crossers and booty kickers, but today, I wanted to do a little bit more of, I guess you would call it a traditional workout in the sense of, we're getting all our cardio done, and then we're gonna get all our strength done You are always welcome if you want to to break this up into two separate workouts, but if you've got the time and the energy, I'd love for you to do the whole thing and really get a nice, full-body burn

Both cardio and strength have excellent benefit for your health The cardio, like I mentioned, is all about heart health, all about endurance today When it beeps again, we're gonna do those welcome to my homes for the last time by the way The strength work, we're all about building muscle and also building bone health, improving our balance Yes, that's foreshadowing

(laughs) And also improving, honestly, our proprioception, as well as just our mental feeling about ourselves I don't know if you like to do a lot of strength workouts I happen to One of the things that I love about it is how strong and accomplished I feel afterwards You guys, we're going directly into our cardio

So when it beeps again, we're gonna get started with kick jacks It's just like jumping jacks except for the fact that there is absolutely no jumping today, and so we're doing our arms like jumping jacks and our legs are kicking Now, I'm already thinking about this I'm gonna go a little bit slower I know that sometimes when we get started on a cardio workout, you're like, okay, gotta go

Let's get that heart rate up, up, up, up, up We've got 40-second intervals for each of these exercises and absolutely no rest My friend, I promise you, no matter how slow you're doing this, your heart rates gonna come up When it beeps again, I'm gonna do something I call double knees Gonna start with our hands overhead, bringing our hands down to one knee, two times in a row, while bringing that knee up to your hands in the middle

So double knees on this side Double knees on this side Well, always, always, always thinking about pulling your core in I don't care what kind of exercise we're doing, what kind of workout we're doing, pulling in your core is the best way to ensure that you are getting your best work, even when we're doing cardio I know, sometimes we forget to think about our core, but when you've got your hands up overhead, you wanna make sure that your spine is protected

When it beeps again, doing something I call forward hinge arm flappers It's literally exactly what it sounds like We're going to hinge forward while flapping our arms So make sure that you're pushing your hips back to hinge forward Sometimes, it's real easy to just kinda bend over

This is actually a very deadlift kind of move Your legs are straight Your knees are soft but strong Your core is pulled in tight Your back is straight, and you're flapping your arms like jumping jacks, which is what's bringing your heart rate up without doing any jumping at all

But oh my goodness, you feel that work in your booty? Yes, indeed Hey, speaking of not jumping, when it beeps again, we're gonna do modified jumping jacks, which is, again, exactly what it sounds like When in doubt, I always name my exercises exactly what we're doing, because sometimes, we get into these workouts, and I'm reading my whiteboard, which today, by the way, got a lot of exercises, so the writing is very small So sometimes you might find me squinting at it I like very descriptive names, so that no matter what I'm doing, I can remember what we're doing with the exercise

When it beeps again, we're gonna do toy soldiers, which means that we're starting with our hands up overhead We're gonna kick our opposite foot while reaching with our opposite hand down towards it Having those hands up overhead, whew, I know you feel it I know, when I started slow, you were like, "Pahla, is this really cardio?" And now just a couple of exercises in, oh yeah This is cardio

My heart is thump, thump, thumpity, thumping, and I know yours is too This is the magic of a cardio endurance workout Sometimes we like to do HIIT workouts, where we work really hard for a short amount of time, and then we get rest Absolutely has a place in your fitness arsenal, but cardio endurance is a whole nother beast I know you're gonna feel it by the time we get done here

Coming up next, here is rainbow jacks You're bringing your hands up overhead from side to side, like a rainbow, and then bringing up one knee on one side, the other knee on the other side Now I'm sure at this point you've also noticed that even though we are doing cardio, and of course, your heart and lungs totally feeling this work, are you feeling it in your shoulders a little bit too? When we do a sustained, low-impact cardio like this, I always notice it in my upper back and shoulders the next day You guys, when it beeps again, we're gonna need a little bit of space from side to side We're doing big arm side shuffles, which means that our hands are going big in a circle right in front of us while we're shuffling very gently from side to side

Now I've got my weights right here behind me, and I'm being very careful not to accidentally bump into them Hopefully, yours are completely out of the way When it beeps again, you guys, okay, here comes the coordination part of our day We're doing something that I call inside touch jacks It's a jumping jack without any kind of jumping at all, which means that your hands are doing that jumping-jack motion, but your feet, you're going to twist one foot in at a time

So you're going to tap your hand on, well, more or less the bottom of your foot, depends on how high you can bring that foot While we're doing this, please think about pulling in your core Please think about standing on a soft but strong knee We're being very careful of your knees today, but we're also doing a lot of single-sided exercises, which means that you need to engage all the muscles that surround your knee to make your knee stronger When it beeps again, you guys, doing a little something I call punch, punch, kick

You know what we're gonna do? We're gonna punch, punch, and kick, and then punch, punch, and kick Now on this one, I do try really hard to think about which leader hand is punching first That's just a mental device for me Honestly, it doesn't really matter I do try though to go back and forth between my left side and my right side

My right side is very dominant, so I like to ask my left side to lead sometimes, because it doesn't want to It's a workout for your brain as well as your body When it beeps again, we're gonna do something I call reach across crunch, because we're going to reach across and crunch, and then reach across and crunch Tapping that foot out to the side, and then bringing that knee up nice and high Swinging that other hand, whew, wide, up and over

You're reaching across and then pulling up and over Yes, this is targeted abs work in the middle of our cardio exercising You guys, there is no such thing as moving your body without toning your body No matter how fast or slow you go, when you're moving your muscles, you're working your muscles You're training your muscles

You're helping your muscles get strong Coming up next, we're doing drinky bird jacks, oh my gosh, which means that your hands are doing jumping jacks, and your feet are doing what I call a drinky bird It's a single-leg deadlift You're pulling up one foot behind you while making sure that your core is pulled in tight Your back is super, super straight

Your knee is soft but strong Again, working on strengthening those leg muscles that can help you have less knee pain oh my gosh, you guys When it beeps again, we are doing our last cardio exercise, and then we're going to do this entire circuit just one more time Here it comes, swinging tappers

Hands are swinging from side to side while we're tapping your feet also from side to side Your feet, not doing a whole lot of work, but your hands swinging nice and high, making sure that that heart rate stays moderately up, right? By the time we get this far into a workout, you know what kind of work you need to be doing to sustain the high heart rate without needing a break When it beeps again, gonna do that whole circuit just one more time, starting with those kick jacks Hands are doing jumping jacks, yay, and feet are doing some kicking What a terrific job you're doing

You know my friend? You do know my friend But do you know, my friend, what we're getting out of today? I've already told you that we're getting some excellent heart-health benefit By the time we work on our strength, gonna get some bone strengthening, some muscle toning But you might also be wondering, well first of all, you might be wondering what we're doing next It's double knees, but you might also be thinking to yourself, "Pahla, I'm actually using this workout, "not necessarily to strengthen my bones "or strengthen my heart, I actually have a goal

" Here we go with double knees Maybe you'd like to lose a couple pounds Maybe you're already pretty fit, and you'd like to get fitter My friend, this workout can work for you no matter what your goal is There's always a way to make a workout help you get where you wanna go

This one, in particular, treating it nice and moderately like we are Coming up next is those forward hinge arm flappers, by the way Taking it nice and moderately like I am today Moderate pace, moderate weights, not trying to go too fast, not trying to be too sore, not trying to go too long, not adding on anything extra Here we go with those arm flappers

Whew, it's perfect, perfect for weight loss I know you think you have to work harder to lose weight, but my friend, moderate is the way to go, making sure that you have enough energy to do something exactly like this, not necessarily exactly this workout, but something exactly like this tomorrow, and the next day, and the next day, and the next, makes this a perfect weight-loss workout But let's say you're not really interested in losing weight Well, first of all, next we're doing modified jacks But if you are looking for fitness, and here we go with those modified jumping jacks, one leg at a time

Hands are doing jumping jacks Feet are not jumping at all You can absolutely make this workout help you get fitter You can take this cardio, maybe, a little bit up a notch, maybe go a little bit faster than me, maybe even add jumping if you'd like to You can use some very heavy weights on our strength portion

When it beeps again, we're doing toy soldiers, by the way You can make this workout be very intense You can also make this workout be very not intense Here we are with those toy soldiers Any workout, truly, can get you where you wanna go

There are very few workouts in the world, and I'm trying to think You know what, every workout offers you something, whether or not it's gonna get you exactly where you wanna go depends on how you use it, how you pile it up in your week or your month of workouts Any one workout, yes, you're getting lots of benefit from it, but it's not the only thing that determines where you're going with your fitness You guys, when it beeps again, we're doing rainbow jacks Hands going up overhead like a rainbow, one knee at a time, making sure that you have pulled in your core super tight, keeping that bellybutton all the way to your spine

Woo, doggies Anytime we have our hands up overhead for an extended period of time like this, not only are you working your shoulders, but you are also, hoo, putting yourself at a mild risk, if you do not pull in your core, of hurting yourself It's why I remind you so often First of all, coming up next, we're gonna do those big arm side shuffles But it's why I remind you so often to pull in your core

Your core is the core of all your fitness Here we go with that side-to-side shuffle, and those big hands swinging in front of you When you pull in your core, you're actually working, not those visible ab muscles that you can see, but your deep core stabilizers that hold your spine in place When your spine goes all Willy Wonka while you're working out, you can, over time, give yourself sciatica pain, give yourself a bulging disc, give yourself all kinds of hip and knee and ankle injuries And here we go with those inside touch jacks

Yes, that was me, totally squinting at my whiteboard, thinking, what are we doing now? What are we doing next, and oh my goodness, what does that say? (laughs) Inside touch jacks, twisting that foot inside while we're doing jumping jacks with your arms oh my gosh, you guys (sighs) This didn't get easier on round two, but this is why I love a two-round kind of workout When it beeps again, we're gonna do that punch, punch, kick We have just enough time to feel really good about all these exercises

These are long intervals but also not so much time Here we go, punch, punch, and kick Punch, punch, and kick When we do long intervals like this, for some exercises it is really tough, but for the most part, you can live through it And since we've only got two rounds, it's not too much mentally

I always like to make sure that we get a great workout I wanna make sure that I challenge you but not so much that you dread working out Working out should be fun When it beeps again, we're doing that reach across with the crunch, getting a little bit more targeted abs whew, so reach across and crunch, pull in your core and crunch, reach across, crunch, reach across, crunch

This one is like the perfect amount of kind of bringing it down a notch while also still making it super tough There's a lot to think about with this exercise, making sure that your body's in the right place, focusing on your balance, focusing on your core, squeezing your abs, whew, while also getting a great cardio sweat My friends, we are getting low on the list That means the next thing up is those drinky bird jacks They're almost always very low on the list

I know they're tough, but I also know they're good for us Swinging your hands like jumping jacks, oh my gosh Balancing on one foot at a time, thinking about keeping your back very, very straight, thinking about driving this motion by pulling your leg up behind you This is all glutes all the time It's actually all heart and lungs, I know

(laughs) When it's cardio like this, it's all about moving as quickly as you can When it beeps again, we're doing those big swinging tappers Feet are just tapping from side to side, but your hands, woo doggies, are swinging up, up, up My friends, this is the very last exercise in our cardio circuit, check this out Now here's what we're gonna do

I'm gonna take 40 seconds as a little bit of a bring-my-heart-rate-down sort of a thing It's the only rest we're getting in this entire workout So feel free to grab a sweat towel, grab a sip of water, whatever you wanna do Make sure that you have an appropriate set of weights for the work that we're doing today Same exact format for our weights

We're going to work for 40 seconds on one thing, and then we're switching exercises There is no rest This is our only rest I just said there's no rest, but this is our rest I'm gonna bring my heart rate down a little bit, because here's the thing, we are totally shifting gears

This is a 180 That was all of our cardio We moved fast, we got some great toning, we got some great heart health, but now we are taking it down a notch No matter what size weights you are using, we're moving slowly and with control, because we're thinking about firming and toning and really pulling in those abs I'm gonna go ahead and grab my weights

We're gonna get started, oh my gosh, with something that requires a little bit of brainwork This is on purpose because I knew that with that high heart rate that it would be tough to think about We're doing a front-raise-side-raise combo One arm is doing a front raise The other arm is doing a side raise

Both palms are facing the ground when we're in that raised position, but you're moving very differently, and you really have to think about where each arm is in space We also still have that high heart rate, so I got started way too fast on this exercise You guys, I want you to take this at whatever pace you need to We're not trying to get in a million reps This is not, thank goodness, not a counting day

Here we are with high-knee twists The weights are gonna stay right here at about chest or head height We're going to bring up one high knee and twist into it, and then bring up the other high knee and twist into that Oh, my goodness, we are thinking about balance We are thinking about pulling in our core

We are thinking about keeping our hands at about shoulder height the whole time, which all of a sudden got very difficult to do This is why I want you to consider what weights you are using I chose a moderate weight for me today, because I knew, oh my gosh, we're gonna get into a drinky-bird position Drinky bird the whole time, which means that I want you to think really hard about holding your balance, pulling that leg up behind you, and then we're gonna fly our hands out to the side Now this is obviously a single-sided exercise as far as your leg

I promise you, we're gonna do a drinky bird on the other side with a different exercise later in the circuit Right now, we're just thinking about excellent form, excellent balance, (sighs) and pulling these flies from the middle of your upper back, pulling those shoulder blades together to bring those weights out as wide as they can go Coming up next, we're doing a high-hand side bend oh my gosh, so your feet are nice and wide Your hand goes up while we reach down to the side, and then we're gonna reach down and do a side bend on the other side while your other hand is reaching up

Oh, my goodness, thinking, oh, yes, about pulling from your abs Not only are you pulling in your core, but you are squeezing and crunching those abdominals and obliques Knees are soft but strong You're moving at a pace that you can manage This is arm work, shoulder work, ab work, and hip work

Okay, here we go with those drinky birds on the other side So whichever leg you were standing on before, we're standing on the other side now We're gonna pull those weights up to your armpits, and then push back into a triceps pull down Now here's the thing, the weights are gonna come from your armpits to your hips Elbows are locked into your sides, the entire time we're in this drinky bird, the entire time

There's basically no rest here, kinda like this whole workout, am I right? When it beeps again, oh my gosh, we're going into an overhead side crunch, which means that your weights are gonna start off overhead We're gonna bring one weight down to the side, so hands are facing out, bringing one weight down to the side while we bring that knee out to that same side Then return to the top, crunch on the other side, thinking about balance, thinking about your core, thinking about your biceps being right next to your ear the whole time This is such a complex exercise, working that upper back, working your abs, working your hips, your legs Oh, my goodness, when it beeps again, we're gonna do a curtsy tap with a twist

Now this is not a curtsy lunge We're going to step back and step out, whew Hands are right here at chest level We're stepping back and out, and then back to the front And I apologize, I meant to twist into it at the same time

I was thinking about that curtsy, about not going down into a lunge, but we're also twisting our torso This is more abs, whew, more obliques Thinking about keeping your hips pointed forward, but your torso twisting When it beeps again, oh my gosh I know I named these really obvious things, but I'm having a hard time thinking about what we're doing next, 'cause I'm concentrating so hard

We are doing a wide-open step back Okay, so we're gonna put our hands wide open while we step back and then bring them back to middle, kind of low, about waist height We're not trying to go any higher than that unless you can If your weights are lighter or you're trying to get more out of this, you can start at shoulder height I'm keeping my hands kind of low, so that I can manage, oh my gosh, the step back, the concentrating on my abs, and the entire 40-second interval

When it beeps again, we're gonna go into an overhead front kick So hands are overhead once again We're gonna bring both hands down though while we bring up one high knee, and then straighten that leg, and then hands go back up overhead Palms face each other the entire time Bring that knee up, straighten that leg in front of you

Do you feel your thighs engage? This is slow and controlled and very difficult Woo, doggies, yes, because we're pretty low on the list When it beeps again, we're doing a front-punch side kick Again, very complex, thinking about where your body is in space and time, thinking about moving with control So we're going to have one hand down to the side

The other hand is at your shoulder We're gonna come up in a side kick while we front punch, and then we're gonna switch So side kick, front punch, and other side Side kick, front punch, go as slow as you need to go I'm thinking about balance

I'm thinking about core I'm thinking about moving my body, oh my gosh, in a way that it doesn't really want to at this point When it beeps again, we're doing a deadlift with a front raise I know lots of you don't actually like deadlifts, So we're taking a little bit of a break with it Feet are a little bit wider than hip-width apart

We're going to hinge by pushing our hips back, and then as we come up, front raise all the way up overhead whew, thinking about that core, really focusing on keeping your back as straight and flat as you can, tucking your tailbone under and pulling from those big muscles in your back You guys, I turned this way, because I needed to remember Our very last exercise in this circuit, here it comes It's star balance

We're gonna start with our hands up overhead We're going to lean to one side while, oh my gosh, we're keeping one arm really, really close to your head, and we're moving the other arm out as ballast I used to call these plus signs, because the object is actually to get all the way over into a plus sign by bending all the way over to the side I cannot, so I started calling these star balance, because I look a little bit like a shooting star when I'm in this You guys, when it beeps again, we are starting this circuit over, for the second and final time, with that front-raise-side-raise combo

Make sure your core is pulled in tight, tight, tight Oh my gosh, okay, (sighs) knees are soft but strong Front raise, side raise, thinking about good form, thinking about your knees being soft but strong, thinking about pulling your shoulders back and down If you need to drop weights for round two, I am strongly considering it I tell you what, I'm glad I went with a moderate weight and not a super heavy weight

These exercises got tough When it beeps again, we're doing that high-knee twist So we're bringing up one knee, and we're twisting into it So hands are gonna be just about chest or shoulder level the whole time Okay, one high knee, twist into it, and then switch sides

Take your time on this balance I know this isn't cardio, but have you noticed that your heart rate is still up, up, up? (laughs) Yes, this is the magic, oh my gosh, of a non-stop workout This is the magic, whew, of finding the exact right weight for you today When it beeps again, we're doing that drinky-bird fly, whichever leg you wanna stand on It doesn't matter which one you do for the flies and which one you do for the triceps pullback as long as you are balancing yourself out

So for me, I'm starting on my left side, but it really doesn't matter Come down into that drinky bird, get yourself set and settled, and then we fly Nice, nice job Knee is soft but strong and getting stronger every minute of this workout My friend, you do not have to do squats to get an amazing tough workout

Okay, I'm gonna probably fall over, because I'm trying to read what I have here Oh, high-hand side bends Okay this exercise is written particularly small I ran out of space, so the high-hand side bend is what's coming up next We're gonna reach up overhead on one side

I know, I should really come up with a much more efficient way of writing my exercises down Oh my gosh, and then on the other side, side bend keeping your hips nice and solid, knees are soft but strong, really thinking about this work coming from your abs and obliques, not your hips Your hip is not jutting out while you are bending to the side Your hips are staying very, very stable It is all abs and obliques and shoulders and arms, of course, because of that high-hand part

Coming up next, we're gonna do the drinky bird on the other side Whichever leg you did not stand on last time is the leg you're standing on this time This is the triceps pullback So get yourself set in this drinky bird first, and then we're gonna pull up the weights to your armpits by pulling from the middle of your back Goes from armpits to hips, back to armpits, back to hips

You are not swinging your arm Your elbow is actually staying completely stable You are using your triceps to move those weights If you can't get all the way back to your hips, it's totally okay I'm trying to read right now

Coming up next is the overhead side crunch I'm already looking forward to it, because this is tough stuff, oh my gosh Overhead side crunch means that we're starting with our hands over head just like it implies We're bringing one knee to one elbow, slash one elbow to one knee, thinking about keeping your hips pointed forward, and opening that knee out to the side as much as you can This is working, for lack of a better word, it's working your side butt, okay? I know saddlebag is a much, I guess, nicer way of saying that, but it's that outer part of your thigh where it meets your booty

Not gonna help you lose fat from that area, but absolutely will help you tone and firm that area When it beeps again, we're doing the curtsy tap twists Okay, hands are just about at shoulder or chest height We're twisting while we're doing a curtsy tap, so stepping back while stepping out, and then twisting into it Oh my goodness, really using those abs and obliques

We do not have to get down on the ground to do abs and oblique work, my friend This is how we get six-pack abs I mean, not just one exercise one time, but doing this kind of work while we are challenging our abs This is how we tone them This is how we shape them

When it beeps again, I have to read this real quick Oh, those wide-open step backs Okay, wherever you can reach to, we're stepping back, thinking about squeezing that glute, and then bringing your hands back to about hip level, wherever you can reach If you wanna go higher, go higher You need to keep it nice and low, keep it nice and low

I know it's the least thing that you're worrying about, but think about that tap back, that step back, think about using your glutes to really squeeze and step When it beeps again, oh my goodness, we're doing that overhead front kick So both hands going up overhead Palms facing each other the whole time We're gonna bring down both hands to one high knee, and then straighten that leg

So hands go up overhead, pull in your core tight, tight, tight, one knee comes up, straighten that leg out in front of you, feel that thigh engage I'll be honest with you, this is the toughest exercise for me, honestly, especially this late in the game But also, that straightening of the leg and really using those quadriceps muscles, very difficult for me I find all kinds of weaknesses when I'm doing this particular exercise It's why we do them

You don't get stronger by avoiding exercises My friends, when it beeps again, oh my gosh, front-punch side kick So your hand, one side is down We're going to front punch while we side kick that same leg and then switch sides, bring that knee up, punch while doing a side kick, and back in Oh my goodness, a little bit of a biceps curl there, gotta work those vanity muscles

(laughs) If you are new around here, you have not heard me talk about how biceps are vanity muscles Your biceps actually help you with literally every single thing we do I very rarely train them by themselves, because they're such small muscles, and they don't do a lot for your metabolism Here it comes, the deadlift front raise I got off on a little bit of a rant there, don't mind me

It has gotten very sweaty Here we go with the deadlift and then the front raise all the way up overhead, really, really controlling these weights, my friend You know how you control the weights? By controlling your core Pull it in, back is straight, tailbone is tucked under just a little bit Hips drive the motion back

Hips drive the motion forward Shoulders drive the motion up, oh my goodness When it beeps again, we're doing star balance, which is our last exercise for the last time Both hands up overhead, we're tipping to one side only as far as you can recover from, which for me is not very far If you can get all the way down into a plus sign, oh my gosh, please do

You never ever have to do these exercises exactly the way I do them, make them easier, make them harder, make them work for you every time If you are not getting injured, you're doing it right My friend, when it beeps again, we are done, (sighs) but we're not quite finished I do have one final thing for us We're gonna drop one of the weights, but we're gonna hang onto the other one

We are doing a dumbbell swing It's a kettlebell swing but with a dumbbell We're holding the dumbbell the long way It's a little bit, not even, of a squat You're softening your knees and then you're squeezing your butt to make that dumbbell come wherever it can get to

If it's just right in front of you, that's fine If you can get it up to your shoulders, possibly even up above your head, that's awesome This is glute work, glute driven If your dumbbell is pretty moderate, it might feel like arm work, but the work should be coming from your butt I don't think I mentioned it yet, but when it beeps, oh we're not finished yet

We're doing two rounds of this one just like we did two rounds of everything else, my friends You didn't think I would let you get away with an easy finisher after all of that hard work we put in, right? But the next time it beeps is the last time it's going to beep I do have some cool-down stretching for us whew, but we are not gonna do that on a timer Oh my goodness, what a good job you've done

What a strong workout you've had Whew, and all we gotta do is get to the next beep, and then we get to cool it down Such a good job, okay, control that descent Okay, I'm turning off the timer I'm putting the dumbbell down, (sighs) and let's cool it down

Much like we do with the warmup, I like to finish up with those same exercises Because, again, this is very Pavlovian, you know? I know that lots of you would prefer a lot of variety I want a different warmup I want a different cool down Totally appreciate that sentiment, however, your body and your brain, they have a different opinion

Your body and your brain need routine, whether you like routine or not Doing these exercises as a cool down every time signals your heart rate that it's time to come down, whether you realize it or not When you workout with me every time and you do these warmups and these cool downs, your body will get very efficient at warming up and cooling down, because it knows what to expect Even though we love variety, variety is the spice of life, but your body operates very, very, very well under very controlled conditions Let's go ahead and do some arm crossers

Oh my gosh, give yourself a big hug Oh wow, a big hug, and then open up your chest nice and wide Oh my goodness, oh my goodness I have quite a bit of tension in my shoulders, and I'm really feeling it, and I really didn't notice that when we were doing the warmup I think I got a great workout today

How about you? You guys, on screen here in a little bit, I will have an extended cool down This is gonna be our last little cool down exercise here Even though I promise you a thorough Thursday, I don't do a huge long cool down, because I know that some of you really do have to get on with your day, and some of you would prefer a much, much, much longer cool down So I always have an extended cool down linked for you On the bottom of the screen, you're gonna see the letter P, which is an invitation to go over to Patreon

It's a third-party website where you can make a monthly donation like my friends, oh my gosh, okay, I have so many friends that I have to list that I'm actually gonna put these names onscreen also Because it's Danni, and Katrina, and Angela, and Tammy, and Ruthann, and Paula, and Lindsay, and Sarah, and Carol, and Sherry, all made really generous monthly pledges that help me make workouts for all of us Isn't that amazing? So thank you Danni, Katrina, Angela, Tammy, Ruthann, Paula, Lindsay, Sarah, Carol, and Sherry, so much for your support On the other side of the screen, that's my face That's just a subscribe button, just a subscribe button, make sure you click that, so that we can work out together again next time

Thank you so, so much for getting sweaty with me today Click the subscribe button, and I'll see you in the next video