40 Minute All in One Workout | Cardio Walk, Strength Work, Balance, Stretching

Hey there, April of Yes2Next here with my mom, Aiko. Hi. We're excited to do an all-in-one workout with you today. Right, this is like the third one we've done, so feel free to check out the description below for links to the two others. And it's going to include cardio work, so walking, okay, strength training, upper and lower body, and then some stretching at the end. All right. Yes, okay, and you don't need any equipment for this workout, however, you can use dumbbells and water bottles or cans for the upper body part of it. And we're going to be using ankle weights for the lower body portion. Okay, yeah. All right, and my mom is going to be doing this one seated, I'll be doing it standing. Make sure you have some water handy, clear the area. Any questions? Not yet, ask me in five minutes. All right. Okay, so we'll take a quick pause here and get started with the warmup on the other side. Like to have a seat, mom? Yeah, thank you. All right, let's get started with the warmup. Get our muscles ready for this all-in-one session. Yeah. Okay. Get the heart pumping. Yep, get your, yeah, heart pumping. Get your heart rate up. Loosen up your muscles and joints, ligaments. Get ready, feet ready. Get your feet ready, yep. This is really good to help prevent injury. All right. Give me some side steps to the right, here we go. Good. Yeah, and even if you're sitting down, you get a good workout. I hope so. I'm sitting down, so I hope it's a good workout. Well, it's nice to be able to do the workout with you seated. Yeah, that's true. Okay, march it out. Give me some reaches across the chest next, here we go. Reach, good. Give me four more. And breathe, yeah. Don't stop breathing. And one, yes, good, march it out. Yeah, sometimes if you're starting out with exercise, you're not thinking about it, you may stop breathing, right? Because the moves are new, but make sure that you're always focusing on breathing. That's not good, you could fall over, that's not good. That's right, you don't want to do that. I don't want to do that. So make sure you keep breathing, everybody, all right? Okay, next one was just going to be a mini squat with a big arm circle, so it looks like this. Yeah, yeah. I'm just going to do it. You're already squatting. Yeah, I'm already squatting. That's right. But just give me those big, open up that shoulder, right? Okay, and nice. And let's do, reverse it now. So first, actually the other, oh, and we're going to go with your arm there, there you go. Nice, breathe, okay. Give me two more. This is one and two, good, okay, march it out. All right, feeling warmed up? I'm warmed up. Okay, all right, we'll take a quick pause here. We'll get started with our cardio portion. Let's just march it out. Good work. Okay, so our first move is going to be just kicking with the arms up, so it's going to look like this, so. Just kicking with the arms up. Okay. And that's what it looks like. Yeah. All right. That sounds easy. Yeah, okay, and we're on, here we go. Kick, yeah, give me a good kick. Breathe. And believe it or not, if you're seated, you actually have to, it's good for your balance, too, because I don't know about you, but you should feel your core being engaged as you're moving from side to side here. Yeah. Okay. I'm glad I'm sitting. Well, I'm glad you're comfortable. I might be on the floor if I was standing, but this is good, I'm happy. Yeah, but you're weight shifting whether you're seated or standing. Yeah, that's true. Okay, march it out. We're here for 20 seconds. Yeah, I can feel it. Right? Yeah. Okay, good. All right, so the next one is just sort of a modified jumping jack, but for you, mom, it's just going to be arms out to the side, just like that, okay? Yeah. All right. That's all it is. Arms out to the side. I can do that. You're doing great. Okay, good. We're on. And breathe. Yeah, don't stop breathing. Yeah. You probably feel your shoulders here. Oh, yeah. Your arms start feeling heavy. You feel it. You know, again, if you need the rest and just take the arms out and just do this, that's fine, too, okay? Absolutely. Don't worry about this. It's important to modify these exercises for you where you are at your level. That's right. And you know, you come back into it. The idea is just to move at your own pace. And breathe. Just like me, move at your own pace. That's right, and rest. Good. Oh, I felt that in my shoulders, huh? Okay. All right. Next move is going to be, for us standing, it's going to be a squat, heel raise, and arms up, okay? So squat, heel raise, arms up all at the same time, okay? All right, and here we go. We're on. Looks like this. Squat, heel raise, squat, heel raise, okay? Okay, so you're just coming down. Down and arms up with your heels, yes. Down, heels up, good. Heels up. You're standing. You can deepen that squat if you want. It's harder standing, I would think. Sure, it sure is. You sit your little bum back there, okay? Just sit back and up on the heels. My bum is sitting. And, yeah, yours is already seated. Good job, okay. Okay, rest. Active rest, but keep those feet moving. Yes. Really nice. Okay. Next move are our knee ups, okay? Basically right knee up, okay? Just like that. Okay. Weight shifting. I like that. Okay, here we go. Yep, yep, up and up. Give you some extra time there. Get a little pause. Hey, every little bit helps. That's right. In my book. Keep going, everyone. Looking good. Very nice. Breathe. Very good. Keep going. Keep breathing. Looking good. And rest. All right. Okay, good. All right. Next exercise in this round is the fast feet. Oh, I love those fast feet. I like, yeah, you really get, you cover some ground when you do the fast feet. It's very impressive. Yeah, steps. Yeah. And you can give me a wider stance or narrow, whatever you want. Okay. Okay, that's your call. But not yet. Okay, we're on now. Good, fast feet. Oh my gosh. Wow. I'm moving. I'm thinking, wow. Come on, babes. I think there's some smoke coming off your feet. Jeez. Very nice. Go. It's my shoes. Good job. Keep it going. Get your heart rate up here. Really nice. Good work. Keep going. Okay. Keep going. Just five more seconds. Breathe. Breathe, breathe, breathe, breathe, breathe, breathe, breathe, breathe, breathe, breathe. And rest. Nice work. Nice work, everybody. You feel that one? Yep. Okay. We're gonna do that round one more time. Are you ready for that? Yeah. Okay. Going back to those arms up with a kick. Okay. Got that heart rate up. That was really good. Oh yeah, it's up. Okay, you ready? Yep. Go. Arms up and a kick. Kind of bring it down a little bit from that fast feet. Nice work. I thought it'd be easy sitting down. It's not so easy. No way. What are you feeling, Mom? What are you feeling? Oh, your arms are heavy. Your butt is sore. Uh-oh. It's not sore. It's comfy. But you have to, you can feel your weight shifting, right, in the chair. Rest. Ooh, nice work. Yeah, balance, a little balancing. Yeah, you have to kind of balance yourself. And what you're doing is you're really engaging your core, okay, which is great. I'll talk about the core in a minute. Okay, so next move for the, basically little jumping jacks at the arms to the side. Okay. All right, we're on in about three seconds. And here we go. Yep, oh, wow, look at your ahead of me there. I was trying to get in the rhythm before the timing starts. That's okay, relax, it's okay. There's a lot of time here. 30 seconds here. And breathe. Really nice. Good work. And always maintain your posture, even while we're, if you're seated or standing, okay? That's your favorite word, isn't it? That's right. Posture. Well, it is because having, oops, having good posture allows all of your joints to function properly, you know? Very good. Can prevent injury, yeah? Okay, all right, keep going. Now we're doing that squat heel with the heel raise. So right down and then up. Okay. Okay? And breathe. So squat, heel raise, squat, heel raise, squat, heel raise, good. Working the calves. Working that whole lower body, actually. Yeah. But you're engaging your entire body with this move. Your arms up. Working the heart, good cardio. Heart needs work. Oh, yes. Breathe. Nice work, everybody. Keep going. And rest. Ooh, ooh. Oh, yeah. I felt that in my calves. Yeah. Oh, yeah. Okay. Very nice. All right, next one are your knee ups. Okay, knee ups. Lift those knees up. Engage the core. Go back to that core. And here we go. We're on. Knee up, up. Yes. So your core includes your abs in the front, your obliques on the side, your back muscles up and down, but also include your glutes and your, you know, like your hips there. Okay? So all that is considered your core. And it's, you know, all motion emanates from that. So right now we are actually engaging our core as we lift our knees up. I can feel it, yeah. And breathe, everyone. Okay, and march it out. Rest, okay. Last exercise in this round is your favorite fast feet. Okay? Fast feet. All right, okay. Happy feet. Our happy, happy, happy, happy feet. Good. Breathe, everybody. Okay, I'm going to go with a wider stance. Okay. Here we go. We're on, go. I can even run around you. Uh-oh. That's right. I can't move my chair. If I had wheels, I'd be moving. Yeah, but if you're at home, you know what? You could run around. You do what you want, or you can just run in place here, just like this. You see football players kind of doing this move all the time. It's really good for agility. And speed. Okay? But you go at your own pace. That's right. Don't have to go at our pace. Breathe, breathe, breathe, breathe. All about getting the heart rate up. Rest. Nice. Nice work, everybody. Okay, we're going to do a new round of exercises. Okay? Now breathe. I'm going to keep you here for a little bit. Take a sip of water. That was really nice work, everybody. I'm good. Are you good? Okay. All right. Okay, nice. Keep it going. Give me some nice side steps. Yep. Breathe. Bring that heart rate down. Make sure to rest. Good work. Really good work. Okay. We have another set of five exercises. Okay. And we're going to do twice. Okay, march it out. Okay, I'm going to keep you here for just another little bit of rest. Okay? Give me some heel touches. That's actually our first move, so march it out. Okay? Oh, we haven't started. Not yet, we haven't started yet. Oh, you're just teasing. We're going to start in about 10 seconds. Okay. With those heel touches. Okay? That's the first move. Okay. Okay? And we are on. Go. Yep. So that heel just touches the floor. It's engaging those legs. Yeah. You know, and when you're pressing down like that, you know, we're actually building bone too. You know, weight bearing. These are weight bearing exercises, right? Oh, okay. That's good. Which is really good for your bones, but also good for your muscles. Good for your heart. Yeah, get the heart going. Yep. Keep going. And breathe everyone. And rest. Keep it marching out. Keep those feet moving. Okay. Next move. Going to be these step backs. Step it back. Like that. Okay? If you're in a chair, just step your foot back. Okay. Good. And keep it going. Keep the feet moving. Okay, we're on. So step the foot back. Step it back. Good. Step. Yep. Back. Arms. You can do whatever you want with your arms. Okay. Okay? You can do both arms together. Or my mom looks like she's doing running man. Looks awesome. Sitting man. Sitting lady. In a chair. Yeah. That's right. But as you can see, we are actually working our balance by doing this. We have to keep ourselves upright. Absolutely. Okay? And march it out. Good work. Okay. Okay, now this next move, it's really good for coordination and balance. So I'm going to demonstrate. Okay? So weight shift over to your right side and take that left foot toe forward. Bring it back. Toe to the side. Bring it back. Toe to back. Bring it back. Toe to the side. And back. Okay? So that's the move. So toe forward. Toe to the side. And toe back. And toe to the side. And rest. Again. Forward. And side. Good. Back. And side. And rest again. Forward. Good. And side. And back. And side. And rest again. One. Yes. Side. And back. I got it down. And side. And rest. That's perfect. All right. Really nice, everybody. You get that? Yeah. So we're going to have to do it on the other side with your right leg now. Okay. Okay? All right. Okay. So, whew. Keep those feet moving. That really works your standing leg if you're standing with me. But did you, do you feel, what did you feel on yours? Well, I feel it here on my legs. Yeah, okay. Here we go. Okay, right foot. Forward. And side. Good. Back. And side. And rest. Good. Forward. Side. It's my brain that's thinking. Back, right. And back. Good. Forward. Like a dance step. Yes. This is great for, yes, coordination. Yeah. And forward. Side. Good. Back. And side. And rest. Again. Side. Whew. Back. Whew. Side. And rest. Nice. Good job. I felt that in my standing leg, big time. Yes, sir. Good work. Okay, you know what we got next? The last one. Fast feet. One. See how many of these were on with fast feet? Well, I love these fast feet. Get your cardio in. Yep, yep. Big time. Okay. Because we're getting some big steps in. And go. Work. March it out. I didn't even ask you where you're going, but. You know where I'm going. Since I got my glasses, I can see how far it is. It's going to take me 20 more videos to catch up to it. Oh, no. Yeah. Oh, no. It must be a little dot in the distance. That hot dog is out there. Go and read, everyone. And rest. Oh, yes. Good job. Really nice. Walk it out. Shake those legs out. That was really good. Yeah. Okay. Gotta do that round one more time, okay? Okay. All right. That's good. One more time is good. One more time and we're done. Okay. Go and do those heel touches. That's kind of a nice thing to do after. It cools you down a little bit. After those fast feet. Yeah. Okay. Good work. All right, nice. And again, you can do whatever you want with your arms. Give them rainbow arms if you want. Just putting your arms on side. That's okay. I'm gonna go with you in sync here. Breathe. Really nice. Deep breath. Very good. And rest. Keep the feet moving. Okay. Going back to those step backs, those nice gentle step backs. If you're with me standing, we're gonna actually do some diagonal step backs. Well, you can do that too, Mom. You can do them like this. Okay. All right? Okay. Keep breathing, everyone. Breathe, breathe, breathe. And here we go. We're on. So, yep. Just step it back. Yep. That's good. Ah. Very good. Yeah. It is like fancy. Oh, you have some rhythm here. Yeah. Get your heart rate up. Oh, yeah. Get your body involved. Yeah. Okay. Nice. Soap. Good job. And breathe. Nice. Okay. We're going back to that. Forward, side, back, side. Coordination move. Okay? Yeah. That's excellent for balance too. Yeah, I can see that. Okay? Yeah. All right. And here we go. All right. So, forward and side. Good. And back and side. Nice. Forward, side, back, and side. Nice. Forward, side, back, and side. And rest. Forward, side, back, and side. And rest. Forward, back, side, back, and side. Give me one more. And side, and back, and side, and rest. Woo. I pulled you through in the rest period a little bit more. That's okay. But you guys did great. Brain needs it. Really nice. We did one side, we gotta do the other side next. Those brain cells need work. Come on, baby. Little gray cells. Okay, here we go. Shift it over, on with the right leg now. Forward, good. Side, back, side, very nice. Forward, side, back, and side. Keep it going. Wait, forward, side, back. See, that's your step. And side, yes. Forward, side, back, to the side. This is forward. And side, back, to the side. One more. Forward, side, back, and side. And rest, nice work. Okay, the very last thing. Oh, my fast feet time. Fast feet. Get ready, feet. We're done with our cardio portion of this workout. Really nice work, everybody. Okay, you ready? Yeah, I'm ready. Okay, last round. Okay, here we go. And if you're standing with me, you can go in, in, out, outs. Okay, one. Those feet moving. Keep my fast feet moving. You can move around, move around if you want. You do what you want. But keep those feet, fast feet. Really working it. Breathe. Breathe, breathe, breathe. Breathe. Oh, yes. Nice work, mom. And rest, woo. Nice, good work. Excellent work on this cardio portion of the workout, okay? Let's cool it down, okay? Bring it down. Really nice. Give me some easy peasy side steps, okay? Yes. Okay. Wanna cool it down before we do our strength portion of this workout, okay? Yeah, get the heart rate down. Very nice. Okay, march it out. Okay, good work. Give me those shoulder rolls. Back and back. Good, back. Give me one more. And forward. Good. Two, three, and four. Good, reach it up to the side. Nice. Reach it up to the side. Up, give me two more. One. And two. And bring it down. Really nice work, everybody. Okay, take a pause here. Have some water, okay? And we'll get started with our strength training on the other side. Okay, now we're getting into the strength portion of our workout. We're starting with the lower body here. As you can see, my mom is already equipped with her ankle weights. New accessories. That's right. Really awesome. Very stylish. That's right. And I'm gonna be doing these exercises standing. And if you're standing, you may wanna be near a chair, a sturdy chair or a countertop just to hold on if you need to. Okay, so our first move is going to be a bent leg lift. So mom, sit back in your chair. Okay? All right, very good. And all we're gonna do is lift that knee up. We're gonna kick it out. One. Oh, you're using the other leg. Okay, I'm gonna do the other one. Two. Good, we're going to 10. Three. Good. Four. Five. Keep going. Six. Seven. Nice. Eight. Nine. And 10. And rest. Now, if you couldn't make it through all those reps, that's okay. You can do as many as you can and build up. Okay, so go at your own level. Okay, so shift your weight to the other side. Okay? All right, so your left side. And then. Be comfortable. Knee up and lift it up and down. Good. Yep, you can hold on here. Or if you want a balanced challenge, you just do it without. Oh my gosh. Okay, I'm counting it. It's four. It's five. Give me five more. This is five. Good. Four. Three. Good. Two. And one. Rest. Yeah, very good. Really nice. Did you feel that? Yeah, I could feel it. I felt it. The resistance. It's good. If I was wearing weights, I'd be like, ooh, mommy, you're really like. These are good. Not very stylish, but they're doing a good job. That's okay. It's about challenging your muscles, okay? All right, so the next move is, I want you to scoot forward in your chair just a tad. Okay, great. One leg's gonna be solidly on the floor for you. And one leg straight out with the heel down. And all I want you to do is to lift that leg straight up. Just as far as you can. It doesn't have to go high. Okay, good. Just like that. Up and down. Really working these hip flexor muscles here. Yeah, I can feel it. You can try to feel it. It's different from the last move that we did. The other one, we're gonna work your quad, okay? And again, you can't do all of these. That's okay. I want you to do five more. This is four. Good. Three, two, and one. And rest. Really nice. I felt that right here. Okay, good. All right, so in other words, I'll do the other leg straight out. Make sure the other one's solidly on the ground. Breathe. Take a breath. And sit tall. Give me some good posture, okay? I don't want you slouching. Sit up tall. Okay, very good. In shoulder. That's right. Your shoulders, hips in alignment. All right? So toe up to the ceiling. Lift that leg up and down. Good. Breathe. That's two. Breathe. Three, and four. When you lift it, breathe out. Five, six. Good. Seven, eight, nine, and 10. And rest. Very good. Really, really nice, everyone. Good job. Okay. So our next one, more work for the hips. You ready for this one? Yep. All right. Take a breath. I want you to take a breath. You need to take some water. Take a sip of water here. I'm fine. Okay? All right. So we're shifting over to that right side again. We're gonna actually have that leg straight again. Okay? The right leg straight. We're gonna lift it off the floor. I want you to give me some circles with the leg. See how the movement's coming from my hip area here? Breathe. All right, okay. Reverse it. Go. And rest. Okay? Did you feel that? Yep. Homeboy. It's good. Yeah, so it wasn't an ankle move, y'all. Okay? No. It was a hip move, right? Even here where you're sitting. Right, you feel it, right? Yep. Okay, let's shift over to our right side. Yeah? Good. Left leg straight out. Okay? Give me some circles. All right. Four. Give me one more this way. Okay, good. And reverse it. Give me five. Four. Good. Three. Two. And one. Rest. That's interesting. Oh, yes. Did you feel that in your hips? Yeah. Ooh, yes. Okay, take a breath. Just a little bit. Yes. You do those. You're gonna have some strong hips, okay? I'll tell you. All right. Next move. Okay. Feet hip distance apart. Okay, and all I want you to do is lift your heels up. Okay. And down. That's it. Okay. Working our calves here. Easy peasy. Okay? So let's give me 10 from here. Okay. So breathe. This is 10. Good. Nine. Breathe. Eight. Seven. Good. Six. Five. Heels up. Yep. Four. Good. Three. Just a little bit of resistance. Two. Yes. And one. Rest. Really, really, really nice. Good job. Good, good, good work. All right. Okay. Next move. Okay. We know how to march, right? Easy peasy. That's right. We're gonna shift over to the right side or the left side and then just lift that knee up and I want you to hold it. Oh. Three. Two. One. Down. Other way. Two. And down. These are super slow marches, right? See how we're challenging? Balance. Our balance. Yeah. So we're like an isometric hold. Yeah. Strengthening these muscles here. Okay. We're not doing any cardio, but we're really forcing these muscles. The muscles are moving. To stay stable, right? Keep going. I like these super slow marches. Yeah. You're not getting to your hot dog stand, but you know what? No. You're getting stronger. Okay. Like fast feet too. That's right. No fast feet. This is super slow-mo. Yeah. And down. Good. Other side. Good. But if you're standing here, you can see how this is a really great balance challenge. I like it. Balance challenge, right? Yeah, you're using one leg there. Okay. I really like this move. Okay. Give me two more. So one more on each side. This is one. Good. And two. And rest. Very, very nice. Very good. Okay. I'm gonna add one exercise in here, Mom. Okay. The chair stand up. I really love this one, because it really works the entire core. Okay, but for those of you standing, we're just basically doing a squat. Okay. Okay? All right. So set yourself up. Okay. Feet shoulder-width apart. A little bit more. Okay. Great. Okay. Feet solidly on the ground. Okay. You're gonna be holding arms across the chest. Okay. And you're gonna stand up. Go. Ready? Yep. Stand up. One. Good. And down. Yep. Two. Down. Good. This is three. Yes. And if you're standing with me or squatting. Four. Sitting your butt way back. As if you're sitting with my mom in a chair. This is five. Good. It's a toilet move. That's right. Six. Weight in the heels. Breathe out as you stand. Seven. Nice job. This is eight. Good. This is nine. Give me one more. And ten. And rest. Excellent work. Breathe everybody. Really nice. Take a break here. Rest. Drink some water. And we'll get started with our upper body workout. All right. Nice work on that lower body workout. Whew. All right. Let's move it up the body here. Upper body. Warm up our shoulders. Good. Great. And four. Reverse it. And four. Very nice. Give me those side reaches to the right. Four. Very nice. Give me some front. Yep. Raises and side raises. Good. Front. And side. Front. Side. One more. Front and side. Whew. Very nice. Okay. Let's pick up our weights. Or, again, you can do this without weights. Yeah. But we always like when you challenge yourself, okay? But do work at your own level, okay? You can even use water bottles or beans here. Bags of beans. Okay. Here we go. Arms in a 90 degree angle. Elbows in. We're doing 10 push-outs on each side. Okay? Good. That's one. And two. Yeah, keep it level, Mom. Keep it level here. Keep, yep. Relax your shoulders. Good, yes. Let's call that three. And three. Good. This is four. And four. Breathe here. Engage your core. Five. Six. Breathe. And six. Breathe. Seven. And seven. Nice. Eight. Nine. And nine. One more. And 10. And rest. Ooh. Very, very nice, everybody. Okay. Now take a break. I want you to rest. You probably felt that. Yeah, I did. In your arms. You have to engage your core in order to keep yourself stable and from moving forward, right? So you really engage your core on that one. Very nice. Okay, breathe. It's always important to even rest after strength training like that. Sure. Take rest, breathe. Have a sip of water. All good. Okay, so our next move is a squeeze shoulder, right? So I want your arms to be up here. Okay, shoulder level. Great. And I just want you to move one up, up, and down. Yes. These are shoulder presses. Going for 10 on each side. Good. This is three. Three, sit up straight. Stand up straight. Four. And four. Fight the urge to lean. Five. And five, engage the core. Six. And six, looking good. Seven. Seven, breathe. Eight. And eight. And nine. Nine, one more. Yeah, one more. And 10, and rest. Really nice, everybody. Good job. Okay, good work. I'm gonna take a sip of water because I want everybody to rest. Take a rest. Rest, rest, rest. Okay, next move. We're gonna do some whirls, a little bit different one, though. So, proper form is whether you're seated or standing. Feet hip distance apart, okay? All right. Slight hinge in the hips. Hinge in the hips. I want your hands to be just kind of down. Okay, yep. Keep your head in alignment. Now why don't we do palms facing the rear to the back. Just then pull it up and down. That's a row, okay? Good, up and down. Try to pull your shoulder blades together. Three, and breathe. This is four. Nice. Five. Breathe. Six. Good. Seven. Three more. Eight. Nine. One more. And 10, and rest. Oh, yeah. Work your back muscles. Work your rear delts there. Really good. Excellent for posture, okay? All right, take a breath. Okay, we're gonna have that same position, but we're gonna do something different with our arms, okay, in the next move. Okay, so again, you are seated or standing, hip distance apart. You're gonna hinge at your hips. No rounding of the back. I don't wanna see this. Straight back. See how my head is, neck and spine are all in alignment. Okay, we're gonna bring our elbows up, and we're gonna kick it back with the tricep. Keep your elbows in. Yep, bring it in, and kick it out. Good. That's tricep kickback. Good. This is three. Good, keep it slow. Four. Work that muscle back and forth. Five. Nice. Six. And breathe. Seven. Eight. Two more. Nine. Good. And 10, and bring it in and rest. Ooh, yes. Ooh, you're gonna have some nice arms. Yeah, summertime coming up. Summertime, that's right. Okay, so our last move. I think you like these. I do. These moves. Okay, I hear you. My mom's favorite moves. Okay, they're bicep curls, but we're gonna do a little bit of twist on it, okay? Okay, we're gonna do a forward bicep curl. Bring it down, and we're gonna go to the side. Bicep curl. Okay, keep those elbows in. Elbows in at the side. My elbows are having a hard time. See? Just in. Good, and down. Okay? All right, head up. Give me some good posture, okay? Shoulders back and down. Keep those shoulders relaxed, back and down. Okay, here we go. Go for 10 total, okay? So five each way. So forward, down to the side. Up, up, up, up. Can you breathe? My elbows don't go up. I don't want your elbows up. I want your arms up. Bring your arms. Yes, perfect. That's it, mom. That's it, yeah. See how it's just a regular bicep curl, but you're just basically going to the side. Okay? Okay, okay, we're gonna start again. Okay? Sorry, folks. All right, you're getting extra credit here. We're all learning. Here we go. So forward, down to the side, and down. Good. Forward, down to the side, and down. That's it, mom. Good. Forward, down. Nice, nice. Side, down. Give me two more sets. Forward, down, side. One more set, we're done. Thank you. Down, and side, down. Weights down, everybody. Really, really excellent work. I'm gonna move your weights to the side over here. Okay, breathe, everyone. That was a really awesome workout. I felt that in my arms. Oh, my goodness. Okay, let's stretch everything out. Since we just did arms, let's stretch our arms out. Arms in a T, everyone. Okay? Good. Bring that arm across the chest, straight arm across the chest. Breathe. Take a breath here. You earned it. Great job on showing up for this workout. You've made an investment in your health, so really, kudos to you. Arms in a T, arm across the chest. Ah, this feels so good to me. I don't know about you. Stretch it, yeah. Really, really nice stretch. Okay, good work. Shake out your hands. Holding those weights, huh? Yeah. Okay. Good. Okay, good. Give me a big side reach. And breathe. Stretch it out. Yeah, you feel it in your arms. You did an overall body workout today, so really proud of you. And to the side. You all deserve a hot dog. That's right, Or. Yeah. Treat of your choice, right? Yeah. Okay, very good, yes. I actually like that move. Give yourself a hug. Yeah, it's good. That's really nice. Good. And if you can bring your arms back, you can just bring them back. I want you to open up these chest muscles. And you can even, oh, clasp your hands. Open up those chest muscles. Oh, that's really good. This is really great, the great move. You know, people sitting at your desk all day. Yeah. Just open up your chest. It's really, really nice, okay? Give me some nice shoulder rolls back, gentle. One, good. Two, three, and four. Give me a reverse. One, good. Two, three, and four. Very, very nice. Okay, let's stretch the legs out a bit, okay? Do that hamstring stretch. One leg straight out. Toe up to the ceiling, breathe. So good, chest. Yeah. She did a lot of leg work. Yeah. Give me the other side. My legs are my happy feet. Oh, yes. Yeah, you're happy tired feet, right? Happy feet. Happy tired feet. Okay, I want you to do a side stretch here. So give me one leg, kick it out, straight out to the side. Which one, that one? Okay, great. Toe forward, if you're standing, give me that knee over your ankle. Good. Feel a nice stretch on the inner thigh here. Okay, good, yeah. And switch it to the other side. Really nice. Ooh, that feels good, yeah. Stretching is good. Sure is. Definitely. Okay, I want you to, this time I want you to give me some nice point and flex with the feet. Did some footwork here. Point, flex, point, and flex. Give me some ankle circles, not leg circles. Ankle circles here, right? Just with the toe. Toe circles, good. Other way. Very nice. This helps the circulation, you know? It sure does. Point and flex for four. One. It's the blood flowing down the toes. Three and four, good. Circles. Circle, circles, and reverse. Nice work. All right. Good work, everybody. Excellent work on this all-in-one workout. You did cardio, upper and lower body strength training. You contributed to your recommended 150 minutes of cardio and also did one of your two strength training sessions this week. Good, great. If you need more challenge, you know, do another video or even do this one over again if you want. Be our guest. All right, so thank you so much for joining us. It's always a joy to work out with you and help you get stronger. Look forward to seeing you real soon. And in the meantime, keep moving. See you soon.