Day 5 New Year Challenge: Cardio Walk & Strength | 40 minutes, 2500 steps | Seniors, beginners

Hey there, April of Yes and X here with my mom Iko. Hi. Welcome to day five of the New Year Challenge. That's right. Excellent work on making it this far. We commend you on making the commitment to your health. Really wonderful. All right, how are you doing mom? I'm doing okay. I'm still standing here day five. Excellent work. Okay, so today. I can do it. That's right. We can all do it. You can do it. That's right. Okay, so today we're going to do some cardio work, but also some strength work. Remember, we're aiming for 150 minutes of moderate cardio and also two strength training. So this is your second strength training session this week. Okay. All right. So our cardio portion is going to consist of three sets of four exercises. Okay. 30 seconds on with 20 seconds of rest. Okay. All right. And then our strength portion, we'll follow that. We're going to be working your entire body. You don't need, you can use dumbbells. We encourage you to use weights if you can. Light to medium weights would be great. You can use water bottles or cans, or if you're just starting out, don't worry about it. Don't use any weights. Give me some fists of fury. Okay. And engage those muscles with some fists. All right. Very good. So any questions? The secret word. Ah, the secret word. Of course. Yes. Be sure to look out for the secret word and compile all seven of them to enter our new year sweepstakes to win some yes to next year and their instructions on how to enter in the description below. All right. So we'll take a quick pause here and we'll get started with the warmup on the other side. Hey, let's start warming up by just marching in place. Okay. Okay. Get those feet moving. Yep. We're in day five. Woo. Pretty quick. Yeah. Yeah. Pretty quick. It goes fast. It does go fast. When you're having fun, things go fast. That's right. And you know, the drill to warm up your muscles before our exercise to prevent injury, right? Get your blood flowing. Okay. We're going into those side steps. All right. Good. Nice work. Good work. Let's add those shoulder rolls in here. Shoulder rolls. Three, four, reverse it. Three and four. Very nice. March it out. Okay. Good work. And give me some heel touches forward here. Eight more. Eight, seven. Good. Six, five, four, three, two, and one. Give me some side reaches. Yep. Side. Give me eight, seven, six, five. Good. Four, three, two, and one. Warming up that torso. March in place. Yeah. Okay. Good work. Hey, I want you to do some step backs here. Step it back. Nice work. And breathe. Take a breath. Don't stop breathing. Don't stop breathing and march it out. Keep going. Good work. Okay. Nice work, everybody. While we're marching here, let's just do some big arm circles. Open up those shoulders. Yeah. Give me two more. We're going to reverse it. Okay. And reverse it. And nice. Two. Good. Three and four. Very nice. March it out. All right. Good work. Give me just one more set of those diagonal reaches. We'll call it a day on the warmup. Okay. Here we go. Yeah. Pick up that whole body. Yeah. Give me four more. Four, three, two, and one. Very nice. March it out. Good work. All right. Nice work on this warmup. We'll take a quick pause here and get started with a cardio portion of today's workout. Keep it marching here. Okay. And all of these exercises can be done at a beginner level or more intermediate level. So I'll get my mom to do it at a beginner level or a mom level. Comfortable pace level. That's more advanced version. Okay. So our first exercise is going to be marching just like we're doing right now, but with arms up and down. Okay. Just like this. Okay. Okay. All right. Want to try it mom? Sure. Okay. So arms up and down. Okay. And on for 30 seconds. Here we go. Okay. So I'm going to run it and get my arms up and down. You're creating wind here. That's right. Kind of keep you cool while you get your heart rate up. Yeah. Okay. So we're here for another 15 seconds. Keep it going everyone. Looking good. Good work. I'm out of time. I'm still standing here. Let's go. Looking good. Yep. And breathe. And rest. March it out. Okay. Take a rest. Get that heart rate down. Okay. You're with me. We're kind of pumping it there. Okay. Let me tell you the next move. Okay. Basically for you, my sidestep. Oh, I know I could do that. Easy peasy. Yeah. For friends with me, we're doing skaters. Okay. Okay. I'm going to go easy peasy. Okay. We're on. Go. That's it. I'm going to try to go with you here. Well, you're going faster than me. So that's it. Breathe. Some skaters taking a little hop to the side here. Just like we're doing speed skating. Yeah, it's true. Breathe. Here for another 10 seconds, everyone. Looking good. Very nice. Breathe. And march it out. Good work. Okay. You're making me tired. I'm making myself tired, but this is good. It's great for the heart. Next move. Just heel touches with the arms forward. Okay. Okay. Yeah. March it out. Get that heart rate down. Very nice. And we are on. Here we go. And you can see me. I'm just kind of hopping it. You sure are. Breathe. I think we need a screen to separate us. I guess we could do that one day. You know how they do like in the voting machine? Yeah. You have this cardboard thing. Yeah. A partition. Yeah. A split screen. Breathe, everyone. Really nice. And march it out. Good. Good work, everyone. Okay. Feel my heart rate going up, which is great. Okay. Next move. Basically step out. So from center position, step it out. Step it out. You know that one, Mom, right? Yeah. Come on. Bring that arm down as you're doing it. One arm at a time? Yep. Okay. And we're on. Okay. Good. Step it out. Step it out. Like this. Watch this, Mom. Step out from your center position. Center position. Step it out. Step it out. Step it out. Give me the feet first. Give me the feet first. Feet. Feet. Good. Feet. Feet. Feet. Feet. Feet. Feet. See that? Center. I don't know why this is so difficult for me. From the center. Because I'm looking. You know what? I think it's because I'm looking at your feet. And rest. March it out. I'll have to try better next time. Okay. Yes. We got to work on that. Yeah. Okay. All right. All right. Very good. Breathe, everybody. I'm going you more rest here. Let me demonstrate that one move for you from a center position. Step out. Okay. There it is. That's it. Okay. So just keep marching. Breathe. I'm going to keep you here just for rest. Just rest. March it out. Just march it out. This is freestyle here. We haven't gone into our four exercises yet. In fact, I'm going to take a sip of water because I really worked out on that one. Okay. Okay. So keep going. Keep those feet moving. I like what I'm seeing. And again, it's okay. You know, if you can't get the move, that's all right. Just have to coordinate. That's all right. You know, if you can't get the move, just keep the feet moving like this. Yeah. All right. So don't feel, don't feel, you know, you have to get that move. You can always practice, which is totally fine. Okay. We're over that one. Yeah. In about five seconds. Okay. Breathe everybody. Okay. We're on arms up and down. Get those arms up. You can modify jumping jack. Breathe. If you really want to up it even more, you can get those knees up. But this is good for me here. Uh, yeah, that's good. This is good for me here too. And breathe. Just another few more seconds. I'm good. And rest. Good work. Nice work. Everybody. Okay. Next one are those side steps. You know those, right? I'm going to show you how that's it. That's it. That's all I want from you. Okay. Yeah. This is all I'm going to do. That's all I'm ordering for you today. No problemo. This is what I'm doing. And we're on. Here we go. I'm doing skaters. I'm not looking at you. Yeah. Don't look at me. Okay. If you're doing skaters with me, you can really kind of get some ground here. That's nice. Looking good. Breathe. Yep. Keep going. Doing great in these 30 second rounds. Okay. And rest. Nice work. 30 seconds is a long time. Think about it. It is. And again, if you can't make it through the whole 30 second round, it's okay. Do this. Take a rest. Okay. It's all about setting goals here. Okay. Remember, okay, mom, this is your thing. Center. Stepping out. Okay. Go with me. Do it. Yes. Got it. That's it. If you can't do the arms, don't even do it. Press down. Down. One arm. That's good, mom. Okay. Got it. Just give me the feet. Keep going. Step it out. Step it out. And if you're with me, you can wrap it up. Center. Step it out. Center. Out. Center. Out. Center. Out. Center. Out. Center. And right. And left. Rest. Good. As you can see, this is an area of improvement that we all encounter at some point. And that's fine. I think I'm thinking too much. Okay. Take a good rest here. We did that twice. So good job. Okay. So rest. Breathe. Breathe. Breathe. Breathe. Are we done with that step out? That's good. Thank you. No more step out. I'm going to practice off camera. No more step out. No more step out. That's it. But again, that's something that you can practice. Exactly. You can get better at over time. Okay. Go slow. And that's fine. We're here for a little bit. A few more. A few more seconds. We're going for another 20 seconds. And breathe. Just march it out. You're getting your steps in. Breathe. And again, awesome job everybody on showing up for this whole week. Great job. Okay. Our first exercise in our next set. Just going to be marching just like this. Okay. Arms side to the front. Side and to the front. Okay. That's the move. We're in our second set of four. So we are on now. Okay. Do it. Side and front. Good. Side. Front. I will run it. Front. Side and front. Front. Good. Keep going. Sorry about that. Sorry about that. No. Keep going. Breathe everybody. It's your long arms. Yes. As you can see, we have a big disparity in arm length between mother and daughter here. It's interesting how genetics works. And march it out. Good work. Yes. Well, didn't you read something the other day about 7,000 steps being pretty good maximum? Yes. Yes, I did. Okay. I'm going to show you the next move first. Okay. Diagonal toe taps. Okay. Like this. Okay. Now keep it here. Yes. There was research done looking at lots of folks who are taking varying degrees of steps and the sweet spot number was 7,000. 7,000 steps on most days to lower mortality after age 70. And I'll include a link to that piece in the description below. So everybody let's move. Yes. Okay. March it out. Good work. And breathe. Nice work. Okay. Next move is our favorite grapevine or right, left, right, left, right, left, right, left. I can do that. Got it. If you're doing a grapevine with me. Yep. It's right back. Okay. We're on. Good. Yes. So it's all about just moving. Right. Okay. Get up off the couch. Get up off that couch. Yes. And move. So if you want to fall asleep on it, that's okay, but get up off the couch. It's okay to rest sometimes, but yeah, you need to get moving. Whatever that means for you, no matter how small, just start somewhere. Okay. And march it out. By you showing up today, you've shown that you have the mental strength to get it done. So stay with it. You can do it. Good job. You can do it. You can do it. All right. Our next move is basically a weight shift move, weight shift with the knee up. Okay. So be gentle on this. Touch your knee if you can. Okay. Okay. Ready? Go. We're on. Yes. Now, if you can't do this, just give me some toe taps to the front. Let's try it. Okay. Give me toe taps to the front or like this. Okay. Or if you're with me here and give me a little hop. Good job, mom. I like that balance, but you're weight shifting. So you're doing balance work there, which is really great. Doing great. Okay. And very nice. Okay. March it out, everyone. Good work. Okay. We're going to do that round one more time. Okay. Doing great. Okay. Breathe. It's just marching arms side and front, side and front. Okay. Okay. March it out. And we are on. Okay. Go side and front. Good. So this is great because just go at your own pace. Okay. Absolutely. That's what I'm doing. There's 30 seconds, but you go fast or slow as you want. You get the same benefits. Yes. And again, the more you do it, the stronger you're going to get. You'll be amazed. There's so many of our friends that tell us that just by staying with it, they've gotten stronger and better stamina. And in a lot of cases have lost weight. So awesome work. So good job for you. And it's, it's you have done that. So that's all you, you made it happen. Good job. All right. Remember those diagonal toe taps are next. You can do whatever you want with the arms. Okay. You can just pull them back like this. You can do those angel arms that we've done before. Okay. And you want to just up the ante here with me. You can do that. Do some kicks. Breathe. Or you go at your own pace here. All right. Nice work. Make sure you're breathing. Reminder. Breathing. Reminder. Keep breathing. Don't stop. Yeah. Don't stop breathing. And rest. Nice work, everybody. Okay. Next move. Your favorite. My favorite. This is the grapevine. Okay. Step, step, step and touch. Step, step, step and touch. Okay. Okay. Very nice. We're on about three seconds. And here we go. Nice. Good work, everybody. Yeah. Get that heart rate up. It's going. I can feel it. Very good. Starting to get dewy, somebody once said. No. A little rose dew, huh? Very nice. And breathe. Nice work. Good work. And march it out. Good work. Okay. Very nice, everybody. Okay. Last exercise in this round are those knee ups or those toe taps. So you can't do knee ups. Just do these things here. Yeah. Or knee up, weight shift. Knee up, weight shift. Really get that weight onto your side there. Knee over ankle. Okay. Okay. Okay. Go. We're on. Yeah. And just weight shift. You can go side to side here. Really working those legs. It's going to help you walk better, have better balance. Balance. Yeah. And I'm going to up this Nice. Good work, everybody. And breathe. Good. Nice work. Looking good. Okay. Excellent work. Okay. Take a break. Take a break. Okay. March it out. Okay. This is our rest period. Rest period between rounds. Okay. Okay. I want you to get that heart rate down. Rest. We're just going to do one more round. We're going to do one new round. Okay. We're not going to do that one twice. We're just going to do it once. All right. We're going to do a lot of like just walking, marching, getting your steps in. Easy peasy. Easy peasy. Mac and cheese. I love that. Yes. So cute. That was one of our friends talking. Her granddaughter coined that little phrase. So sweet. So sweet. Okay. And breathe. Okay. 20 more seconds of just kind of rest. Rest, rest, rest. I'll demonstrate the first move. First move is just going to be walking forward and back. So it's right, left, right, and touch. Right. We've done these. And touch. Okay. Okay. Nice work. Good work. Okay. And good. And we're on. Okay. So right, left, right, touch. Good. Keep going. I'll hang with you here. You're not going to go faster? I'll let everyone else go fast. Okay. Just so I don't mess up your coordination here. Thank you. Right. Appreciate that. It can be a little jarring watching me, watching me go at the speed of sound, right? Right. Okay. March it out. Okay. Nice work, everyone. Okay. Well, we're kind of cooling it down here a little bit. Okay. So we're gonna do some side reaches. Okay. Okay. Just march it out. I kind of made this one like a nice easy peasy. That's a good one. Yeah. Okay. And so side reaches, just side reach. We've done these in the warmup. Okay. Yeah. Yes. Yeah. Get down. Good work. Nice work. Keep it going. Here for another about 15 seconds. Go at your own pace. You want to up the ante here? Go ahead. Pace. We're good here. It's kind of nice to do it at this pace. Feel nice working in the arms and side. Good. And march it out. Okay. Good work. Okay. Next move. Breathe. We're gonna do those lovely heel touches. But instead of back, we're just gonna put our arms up and down. Okay. Yeah. I love these because once you get those arms above the head, you're really working your heart. And we're on. Go. Yes. Very nice. This is kind of a Broadway move. Yeah, they're opening up Broadway, aren't they? Or are they closing it down? Well, right now, they're just kind of seeing how it goes. And if there are cases that pop up, they cancel performances. So safety first. And breathe. And march it out. Good work. Okay. Our last move of the day. Okay. Our step touches. And I want you to give me some ski arms. Okay. Okay. So that'll be our last move. Now we'll get into cool down. Okay. And here we go. So step, ski arms. And ski arms. Good. Ski arms. Good. Breathe. Everyone doing great. And again, you're just starting out. If this is a lot, that's okay. Okay. Take your time. Go at your own pace. Stop. Go at your own pace. That's right. Go at your own pace. That's right. But you know what? You stay with us. You will be able to do it. All right. Okay. And breathe. We have lots of workouts that are shorter duration that you can use to build up your endurance and march it out. Good work, everyone. Nice work. Okay. Good job, people. All right. Take a breath here. Okay. Let's just cool it down. I'm going to give you a little cardio cool down here. Okay. Give me some shoulder rolls. Very nice. Okay. Reverse it. Good. And nice work. Okay. Let's give me stop feet. One leg straight out with that toe pointing up. A lot of footwork here. Breathe. Breathe. Breathe. Okay. Get the other side. Okay. Very nice. Breathe. Good work. Good work. Give me some big arm circles. Big arm circles. Big arm circles. Arm circles. Give me reverse. Reverse. Reverse. Reverse. Reverse. And just give me three inhale exhales. Inhale and exhale. I'm Okay, you did that. That's fine. Reach center and reach the other side. Good. And come on down. All right. Nice work. Okay. We're going to take a break here. So you might want to take a pause in the video. Get some water, rest, and we're to get get into our strength training portion of the workout. Okay. So excellent work. And we'll see you in a bit. Good job. Now we're ready to do the strength training portion of this workout. Okay. All right. So just it's important to keep keep moving. Just move a little bit. Okay. Before we start lifting, lifting some weights. Okay. And again, we want medium light to medium weights for this workout or bottles or cans or again, you don't have to use any weights. Okay. And my mom is going to be doing this one seated. I'll be doing it standing. And maybe you might want to be near if you're standing near countertop just in case you needed for for one of the moves here. Okay. All right. For the heel raises. Okay. All right. So let me just get you some shoulder rolls back. Just get back into the groove after that awesome cardio workout. Great job, everybody. Really great job. Great job. Great job on showing up. Okay. Wonderful. Okay. So mom, I have a seat. Thank you. Certainly will. Okay, great. Okay. So our first strength training, training, we're basically going to go floor ceiling. Okay. It's going to be either a squat. I'm going to do a squat. My mom is going to do chair stand up or what I call a sit and stand. Okay. Toilet move, toilet move, or the toilet move. Right. So you kind of want to be almost at the edge of your chair. You want your feet to be hip distance apart. Okay. All right. You can do a slight flare. And then if you're seated, okay, you're just going to stand up and put the weight in your heels. Remember that? And down. Okay. And up and down. And if you're standing, you're doing the same thing, basically the same move, but you're really sitting your butt back as if you were sitting in a chair like my mom with the weight in the heels. Okay. So keep going. Let's do 10. Okay. That's one. Good. And two. Good. Three. Breathe, everybody. Yeah. Don't stop breathing. Four. Put that weight in the heels. Okay. Five. Very nice. Six. You probably feel that in your butt, your glutes. Yeah. This is eight. Good. Nine. Give me one more. And 10. And rest. Okay. Very nice. We're going to do one more round of those. Okay. So rest. Breathe. Take a sip of water. Really good. We're really working our posterior chain on that one. Yeah. Very important for walking, going upstairs, as my mom said, getting up from the toilet. Sorry, but that's an important move for me anyway. That's right. Okay. Just hang here for just a bit. Very nice. And breathe. Okay. All right. Let's set ourselves up again. So feet like shoulder width apart. Okay. And if you're sitting down, okay, you're going to stand it up and weight in the heels. That's one. Squatting at two. Very good. Three. Four. Good. Five. Breathe. Six. Nice. Seven. Very good. Eight. Breathe out. Nine. Breathe out. One more. And 10. Very nice, everyone. Have a seat and rest. Thank you. I need this chair now. Very, very good. Okay. Just take a breather there. It's important to let your muscles rest after doing strength training. Okay. Recovery is important. Okay. That's good. We're staying with the legs here, but we're going to do some heel raises next. Okay. So actually, even for the squats, if you wanted to squat and hold weights, if that's more advanced, you could just squat like this. Okay. Up and down. Okay. I didn't use weights, but you can do that. That's pretty impressive. But I will use weights for the heel raises here. Okay. We're going to do two sets of these. All right. Okay. I'm just going to do two sets of eight. So those calves can get a real big workout. Okay. So you're seated. Seated. Get your posture. Sit up straight. Okay. Gauge that core. Okay. As if I'm going to punch you in the stomach. Just like that. Okay. All right. I'm just going to put those, raise those heels up and down. So up and down. Good. This is two. Good. Three. Breathe. Four. Very nice. Five. Probably feeling this. Six. Feels good. Good. And seven. Give me one more. And eight. Very good. Very good. I'm holding these weights. It's actually giving me some more resistance. That's a lot. Yeah. In other words, I weigh an extra 20 pounds here, lifting another 20 pounds, extra 20 pounds on my calves. Okay. Breathe, everyone. We're going to do one more set of those. Okay. Okay. So typically, yeah. So with weight training, we're aiming for maybe two or three sets of moves within the eight to 12 rep range. Okay. Sounds good. Okay. So here we go again. It's reasonable. So feet. Yeah. Shoulder width apart. And let's go with those heels up and down, up, down. We're going to eight. This is three. Good. Breathe. Four. Watch your posture. Yeah. Five. Good. Six. Very nice. Seven. Good. And eight. And rest. Very nice, everybody. Good. Okay. I'm going to put one weight down. Okay. Take a sip of water if you need it. I'm going to take a sip of water right now. Good work. We're going to move on to a woodchop. Okay. Okay. A woodchop. Woodchop. Here, I'm going to give you a five-pound weight mount because I think you can handle that. Okay. So get solidly on your chair. You feel good on your chair? Yep. Okay. Good. Get your feet solidly on the floor. Okay. So here's the move. You're standing. Okay. So get the posture up, right? Ears, shoulders, hips in alignment. Yep. I'm just going to bring that weight up to the hip. Up and down. Good. That's up. Down. This is three. Going to ten. Four. And breathe. Five. Good. This is six. Very nice. And seven. Good. And eight. Breathe. Nine. Nice. Give me one more. And ten. And rest. Very nice work. Breathe. Take a breath. Okay. We did one side. We got to do the other side, right? Right. Okay. So set it up. Got the weight in front of you. Yep. Going up to the left shoulder. Right hip. Left. And right. Slight bend in the knees if you're standing. Right. This is three. And four. Good. This is five. Breathe. And six. Good. Seven. And breathe. Eight. Nice. Nine. Very good. Give me one more. And ten. And rest. Good work, everybody. Okay. Next one's going to be two weights. But just rest. I want you to rest. Okay. Take a breath. Sip of water. You can put the weight down if you wanted to for just a little bit. Shake out your arms. Shake out your arms a little bit. Good. Breathe. Breathe. Breathe. Breathe. I'm going to demonstrate the next move while you're breathing, okay? So it's just going to be a row. So if you're seated in your chair. So yeah. That's good, mom. You don't want to be too far back. Almost at the edge. So your feet are solidly on the chair. And I want you to hinge. But I don't want you to round your back. This is wrong, okay? Hinge. Notice my posture is still aligned, okay? And I'm basically going to pull the weights up and down. But pulling it from my shoulder blades and not my elbows, right? Pulling my shoulder blades together and down. Shoulder blades together and down. Really working that upper back, okay? All right. So I'm going to pick up my 10 pound weights here. You're going to pick up five pounders. Okay. Got it? Okay. Yeah. Very good. I think I can do five. Okay. Good. If not, I'll put them down. Okay. Everyone set yourself up. So feet hip distance apart. Okay. Okay. I want your head up a little bit. Okay. And hinge. Don't round the back. Right. Okay. Okay. Watch me here. Okay. Good. Hinge. Let's go for 10. Up. Pull those shoulder blades together. Two. Good. Shoulder blades. Three. Good. Four. The elbows naturally come up. Five. Good. This is six. Shoulder blades. Seven. Nice. Eight. Two more. Nine. And 10. And rest. Good work, everybody. Yeah. You can feel that. Oh, yes. You felt that in your back, right? Yeah. Yeah. That's what I want. Okay. Good. It's all about your back. Strengthen your upper back to help you maintain good posture. That's what we're doing here. Okay. Okay. Work those back muscles. But you're also engaging your shoulders, your arms. But yeah. I'm trying to really engage those back muscles. Okay. So breathe, everybody. We're going to do one more set of those. You want to put the weights down and rest. That's fine too. Okay. They're resting on my knees. Good work. Okay. Okay. Breathe. Okay. Let's try that again. Okay. Here we go. All right. Hinge at the hips. No rounding of the back. Keep that head up. Shoulder blades together. One. Yes. This is two. Oh, slow. This is three. Breathe. Four. Nice. Five. Breathe. Six. Seven. Good job. Eight. Yes. Nine. Ooh. Wow. One more. And 10. And rest. Okay. Weights down. Weights down. Let's have your other weight. Okay. Good job. Okay. Breathe, everyone. Take a sip of water. Really important. Yes. Give me some. Give me some shoulder rolls. That's good. My mom. See, you're going to do our next move. Stir the pot. Okay. Yes. Yes. Yes. Yes. Okay. Stir the pot. Stir the pot. Yeah. I want you to use a three pound weight. Okay. Okay. Stir the pot. Okay. And I'm going to use, I'll use the five pounders on this one. Okay. Okay. So let's set ourselves up for stir the pot. Okay. Feet solidly on the floor. Yeah. Okay. Maintain good posture. Okay. We've done this. So hold the dumbbell like this in your hand. Up and down. Yes. Good. You want to press it out and we're going to stir to the right. Now make sure that your lower body is still. I don't want you to be none of this, right? It's all about engaging your entire core. By doing that, you're, you're strengthening it. It's an isometric hold. Okay. Give me five more from here. Five, four, good. Three, two, and one. Rest. Rest everybody. Take a rest. We're going to go the other way. Okay. Okay. Very good. Okay. Very good. Here we go. Other way. Ready? Come on. There we go. People looking for you. We missed you. Hello. Hello. Hello. Four. Good job. Five. We have five more. We missed you. Six, seven, eight, nine, and 10. Rest everyone. Nice work. Okay. Weight down. Weight down. Good work. Okay. Rest. Breathe. Okay. Everybody. Come here, baby. Rest and breathe. Hey, you may have noticed in the last couple of videos that Mochi wasn't around. Little dude was like taking a nap. You know? Napping. Hi. He's here now. He wants to let us say hello to everybody. Say hello to everybody. He's making an appearance. Good boy. Say hello. Good boy. He's such a sweet boy. Say hello to everybody. You can, you just made it for our tricep movement. Okay. And I want you to use really light weights here, everyone. Okay. Super light weights. Okay. Same kind of thing like we did with Rose, right? We're hinging at the hips. We're kind of in this mood right here, right? But we're going to bring our elbows up and then we're just kicking it back. Okay. And I just want you to hold those arms up. Keep them close to your body. That's right. Okay. Close to your body. Okay. So here we go. Let's go for 10. Here we go. 10. Good. 9. Breathe. 8. Good. 7. Hi. 6. Hello. 5. Hi. 4. Good. Yes. 3. 2. And 1. And rest. Oh, yes. That was good. Good boy. Did you have a good nap? We're going to, we're going to take a nap after this too. We're going to follow you in a few minutes. That's right. Okay. We got to do one more round of those little tricep moves. Okay. Breathe everyone. Okay. Roll those shoulders. Working that nice upper arm. Okay. Back of the arm. Okay. Very good. Okay. Let's set ourselves up again. Slide bend in knees. You're standing. I want to get a good hinge. Okay. No rounding of the back. Okay. All right. Bring those elbows up close to the body and kick it back. This is one. Hello. Two. Yes. You want to do some tricep extensions with us? Three. Good. Four. Breathe. Five. Six. Very nice. Seven. Good. Eight. Nine. And 10. And rest. Weights down everyone. Excellent work on the strength training portion. You got two strength workouts in this week. So very, very good. Okay. Give me some big arm circles. One. Two. Okay. Three. Hello. Oh, hi. Okay. Reverse it. Good. One, two, three, and four. Good work. Okay. Let's bring that arm across the chest. Let's go this way to the right. Good job. Breathe everyone. Nice, nice, nice work. Okay. And other side. Good. Okay. And I want you to actually bend one elbow and bring it up above your head if you can, Mom. Your short arms. My short arms. And then lean. It's really a problem. Lean. That's good. Okay. Other side. My head got bigger, I think. Oh, I see a lot of brain cells. Good job. All right. Okay. Give me some shoulder rolls back. You did a lot of upper body work, so that's really, really good. Okay. And reverse it. Nice work. Okay. Good. Have a seat, Mom. We're going to do that hamstring stretch on the legs. Okay. Well, hello. Come here. Hello again. Say hello to everybody. Hi. Good boy. Say hello to everybody. Good boy. Yeah. He's greeting. His nice tail up. Okay. Other foot. Say hello to everybody. Hello. Good job. It's okay. Good work. Hello. Thank you for joining us at the end of this workout. Very nice. Very nice. At least you come in. He says, get off the chair. He says, get off the chair. Get on the chair. Okay. Good. Okay. Give me some shoulder rolls. Good. Good. And reverse. Very, very nice. All right. Well, listen. Nice work. If you need more cool down, please check out our cool down video. We did a big workout today. And again, we congratulate you on doing this with us. So good. Excellent. We're heading into the home stretch. We got two more days and we look forward to burning it out with you. Okay. So really nice job. We look forward to seeing you tomorrow for day six. We're going to do some more cardio. Okay. All right. So we'll see you soon. See you soon.