合集·Gina Chanis 2025.01.08 【Gina Chanis】30MIN BARRE X STRENGTH 鍛鍊｜一月 LIVE 鍛鍊系列

Hello, my name is Gina. If you are new here, welcome. Today, we'll be doing a 30-minute full body workout. It's gonna be a bar and strength inspired workout. So grab a set of weights. I'm gonna be using 5 pounds today, but feel free to work with whatever you have. And then a slider as well. If you don't have a slider and you have a hard surface, socks can work great. You don't have to have a slider. But yeah, we'll go ahead and get started warming up today. Alright, so getting the whole body nice and warmed up. We're gonna start with a nice jog in place. And then roll out through your wrists. Taking a nice big inhale in through the nose. Reversing those circles. Exhale, release it out through the mouth. Big arm circles. Reach your arms down and overhead. Exhale, release back down. Let's do that for two more times. Breath in, reach. Exhale, bring it down. One more. Exhale. Good. Hands by your sides. Eight more counts. Shaking it out. Body nice and loose. Good. Four, three. Squat position. One. Toes forward, heels back. Hips back and down. Press those hips up nice and high. Opening up those hips at the bottom of your squat. Inhale. Exhale. Push that floor away. Three more. Two. Let's add a little releve at the top. So squat. Bring your arms overhead. Heels lift. Squat. Big reach. Nice big dynamic movements. To get nice and warmed up. This garage is about 20 degrees, I swear. Two and one. Hold that squat down now. Little tiny pulse at the bottom. Eight, seven, four, three, two, one. Lift your right heel pulse for four. Three, two. Switch. Four, three. Right heel for two. Left, two. Single right, left. Two more. One more. Good. Lower your heels. And then go ahead and find a plank position. From your plank, step your right foot outside your right hand. Reach your right fingertip high. Open up the chest. Reset. Right palm down. Step through plank. Left foot outside left hand. Reach your left fingertips up and switch. Keep alternating. Two more. Each side. Big deep breaths. One more. All right, Mimi. In the plank. Run it out for eight counts. Knees to chest. Three, two. Hold it on one. Good. Walk your hands to your feet. Feet to your hands. Interlace your fingers at your low back and reach your arms away from the body. Let your head and neck fully relax. Roll it up bone by bone. Giant inhale. Reach your arms out and up. And then exhale your hands to heart center. We'll go to movement number one. Go ahead and grab your slider and your weights. And if you follow me on Instagram, then a lot of these moves are going to be very familiar to you. I posted something this week. Y'all loved it. So we're going to do it here on YouTube. Placing your slider in your outside foot. Stepping out into a lateral lunge with an upright row. So bring your elbows up nice and high. Lift back up. Foot on the slider. Drive up. Single arm front raise. Lower head back and down. Lateral lunge. Same knee drives up. Breathe. Beautiful. It's back and down. Drive the weight up with the knee. Four more. These are going to be eight by eight. You are working at your own pace. Full range of motion. Try to get nice and low in that lateral lunge. One more. Let's meet back in the lunge. Little tiny pulse at the bottom. Eight, seven. This is where that little bar inspiration comes in. Four, three, two, one. Sets it apart from just a strength workout, right? Go ahead and switch that slider to your other foot. Shrug your shoulders up, back and down. Reset your form. Press out lateral lunge. Upright row. Lift up. Inhale. Exhale, lift. Great job. Four more. Remember, you guys can work at your own pace. Two. You can always take more rest if you need. Last one. Hold it down. Little tiny pulse. Eight, seven. Elbows high. Hips pressing back. Abdominals in and up. Three, two, one. Lift it up. Go ahead and switch that slider to your other foot. Going right into the next movement. Curtsy bi-step curl. Point your foot out to the side around the world with your waist. Slight bend in your elbows as you drive your arms out. You can think of it as a lateral raise that goes all the way overhead. Curtsy curl. Circle it around. It's so cold in here, my nose is like running. Three, two, last one. Let me be back in your curtsy for that pulse. Little burn to finish. Four, three, two, one. Lift it up. Switch your feet. Other side. Curtsy bi-step curl. Point your foot out to the side around the world with your arms. Breathe. Four more. You don't have to over cross that curtsy and bring your leg all the way out here. Think about it being kind of right behind your front foot. And then drive it out to the side. One more. All right. Hold your curtsy down. Finish it out. Eight, seven, six, four, three, two, one. Lift it up. Grab a sip of water. Shake it out. All right. When you are ready. I'm going to go slider underneath my right foot. My left foot is going to stay forward here. Waist at the hips. As you send your right foot back with the slider. Narrow shoulder press. Drive your back foot up. Cactus arms. Bring them back together. Lift up paw. Hips come through at the top. Straight leg lunge. Open those arms. Drive your foot up. Extend. Lift. Breath in. Exhale. Inhale. Exhale. Press. Good. Keeping your elbows in line with your shoulders. They do not go above. Can we go three more? Try to get low. Two. I lost my slider. One more. Can't edit out the lives, right? All right. Lift up. Shake it out. We are going to switch sides. Right foot forward. Left foot back. Catch your breath. We go straight leg lunge. Narrow shoulder press. Drive your back foot up. Cactus arms. Re-extend. Bring your weights in. Lift up. Eight by eight. I lost my slider again. This is why socks are great. I am telling you. I don't even need it. All right. Last two, I believe. Come on down to the mat here. All right. Lift it up. Shake it out. Drop your weights. Come down to a yoga mat if you have one. Grab a sip of water. How are you doing? All right. You can place one weight to the side. Slider underneath your right foot. Preparing for a side plank. And a side body series. We'll start with a side plank. Feet can be stacked. For a modification, keep your bottom knee down. Bottom hand is going to be right underneath your shoulder. From your side plank. Reach up. Sweep your top leg forward. Lift. Drop your weight. Find your high plank. Send that slider across the body. Your opposite elbow. Find your plank. Open side plank. Top leg reaches forward. In. High plank. Crossover. We have eight total. Use your breath. You can always drop that bottom knee. Last three. Come on. Stay with me. One more. All right. From here. Lower to your bottom knee if you haven't already. You don't need your slider for this. Just place your weight to your outer thigh. Lift your outside leg and lower. Lift. Still pulling up and out of your bottom side body. Abdominals in and up. Three. Two. Hold it. Pulse it. One. Eight. Seven. Good. Weight on the thigh. Adding that resistance to your outer thighs and glutes. Four. Stay up. Flex. Eight more. Keep your chest open. Try not to sink into your bottom shoulder. Repoint your toes. Bend, lengthen. Eight. Seven. Stay with it. Four. Flex. Eight more. Come on. Good. Three. Two. One. Lower down. Reach your weight back up overhead. Obli crunch to finish. Extend. Drive it in. Press away. Four more. Two. One. Hold it in. Eight. Seven. Four. Three. Two. One. Good. Just bring your head from the top of the mat to the back of the mat. And we'll go other side. Sweaty palms. Finding your side plank. Top leg sweeps up. Bring it in. Lower to your high plank. Cross that foot with the slider over the body. Reopen. Press your weight up. Top foot slides forward. Lower. Cross. Full body is working here. We have shoulder stability. Holding that weight strong overhead. High plank. Knee drive. Way to keep moving. Three more. Last one coming up. All right. Lower to that bottom knee if you haven't already. Release your slider weight to the thigh. Bottom palm right underneath your shoulder. Lift your leg straight. Lower and tap. If you have shorter limbs, and it's more comfortable for you to have a block underneath, you can always use a book or a block. Three more. Two. Hold up one.Pulse point. Lift up and out of your bottom shoulder. Stay up.Flex eight more. We got this.Come on. Three. Two. Point and lengthen. Four. Flex eight more. We'll finish with those oblique crunches in three, two, one. Reach your weight. Knee to elbow. Inhale, extend. Exhale, squeeze. Four. Two. Hold it in. One. Pulse it. Eight. Seven. Last little bit. Four. Two. One. Release. Let's take a little stretch to the side, both sides. Hips to your heels. Walking to the opposite direction. All right, my friends. We're gonna make our way to our back and do some bridges. Keep your slider handy as well as your weights. From your back, we'll start with a skull crusher to a single heel slide. So what is that gonna look like? Knees are bent. Heels are digging in. There's one heel on your slider. Tuck the tailbone. Lift the hips. As you extend your leg out with the slider, bend your elbows. Keep your weights nice and close to your shoulders. Relift. Bring your heel back in. Inhale. Exhale. You're staying in your bridge position with the hips lifted the whole time. That's supporting leg. That is just staying still as a fire burning in the hamstring and the bottom of your glute. Try to keep those hips up. Two more. One more. Good. Lift up. Pulse the hips. Eight, seven, six, four, and one. Now extend your leg out with the slider. Release your foot off the slider and bring it back up to your bridge. Lower the hips. Chest pressed. Exhale. Drive your weights up. Lower and lift. You have a nice long bridge series. Hang on. Four more. Three, two. Hold it up. One. Pulse the hips. Squeeze. Four, three, two, one. Now lower down. Release your right leg. The leg that was using the slider before. We're still working there. So right leg is lifted. Drive the hips up. Lower the hips. Bend your elbows. Chest pressed. Single leg bridge. Lift. Lower your leg to the slider. Abduct your leg out. In. Relift. Single leg bridge. Chest pressed. Lower. Abduct your leg out. In. And lift. For a modification, y'all. Just lower to your opposite knee. Abduct. In. And up. Lower. Lift. Leg drops. Abduct. In. Relift. Oh my goodness. This bottom leg that has been on the floor. Holy moly. Two. One. Last eight pulses on this side. Lift your leg. Pulse up. Four. Three. Two. Let's hold it. One. Hold it. Seven. Six. Five. Four. Three. Two. Lower down. Shake it out. Go ahead and grab your slider. Place it underneath your opposite foot. So now I have it underneath my left. When you're ready. Bridge the hips up. We go skull crusher. Extend the heel out. And in. Hips stay lifted. For every rep. If you're on a carpet. And your socks don't work. You can always use a paper plate. Meant to say that in the beginning. Three. Two. Last one. We hold it. Pulse it at the top. Up. Four. Three. Two. Bridge chest press. Lift. Lower. Press. Inhale. Exhale. Three. Two. Hold it. Up one. Pulse. Eight. Seven. We're so close. We just have that single leg. And we're done. Four. Three. Two. One. Now release that slider out. Lower the hips. And then find your single leg bridge. When you're ready. Bridge the hips up. Single leg bridge chest press. Lift everything up. Lower your left leg. Abduct it out. In. And then re-lift. Down. Up. Extend. For that modification. You're gonna lower to your opposite knee. Abduct. In. And lift. Three. Two. One. We hold single leg bridge. Up. Finish strong. Pulse. Eight. Seven. Four. Last eight count. Hold. Dig into that right heel. Three. Two. One. Lower. Wow. Longest bridge series ever. Hug your knees in towards your chest. Make little circles with your knees. Alright. From here, just go ahead and rock along the spine all the way up to your seat. Good. Place your props off to the side. Meet me in tabletop position. Go ahead and find a cat-cow. Inhale. Lower the belly. Lift the gaze. Exhale. Round out through the back. We're gonna finish strong with some plank and a little bit of a heart rate booster. So when you're ready. Tuck the toes. Press the hips high. Pedal it out in down dog. Spread your fingers nice and wide. From your downward facing dog. Roll it forward. There's a long song on in my headphones. Find your high plank. From here, you're gonna tap your right knee towards the mat and then re-lift it. Tap left knee. Re-lift it. Nice. Feel a fire starting in your core. It's only just begun. One more each side. Good. Hold your plank high. Drive the knees into the chest. Alternating. Take it at a slower pace to start. Start to speed it up now. Opposite knee. Opposite elbow. Criss-cross. Four. Three. Two. Hold plank one. Press your hips high. Take a breath. We're gonna go right back into it. All right. Roll it forward. Shoulders over wrists. Knees to chest. Start it slow. Build up that momentum. All right. Now explode. Criss-cross those knees. Yes. Eight more counts. Four. Hold plank on one. Hold it strong. Lower your knees. Cross your hips back to your heels. Little bit of push-ups here when you're ready. Breath in. Shift forward. Lower chest to floor. Cross your hips back. Inhale. Lower down. Exhale. Press back. Use your breath to launch you forward and push you back up. Let your hips come through and along for the ride. One more push-up. All right. From here, tuck the toes. Press the hips high. Wave it forward. Finish. Strong knees to chest. Four. Three. Two. Criss-cross. Let's go. Cooling it down in eight. Seven. Three. Hold it on one. Come on. You got this. Last five. Four. Three. Two. Lower to your knees. Press your hips back. Bend your arms. Roll out your wrists. Reverse direction. All right. Let's stretch out your hips a bit. Right knee to right wrist. Left leg extends out behind you. If this is too much on your front knee, you can always take a seated figure four or lay on your back. One more. From here, go ahead and tuck your back toe under. Lift up and off of your hip. And switch. Left knee to left wrist. Right leg extends long. You could always cross right ankle over left knee. Find that figure four if you prefer. One more breath. Beautiful. Go ahead and release out. Bring your legs out in front of you. Nice and straight. Flex through the feet. Feel the stretch through the back of your legs. Reach your arms overhead. Giant inhale to lengthen through the spine. As you exhale, hinge forward. Reaching out towards your toes. Stretching out those hamstrings. Go ahead and lift it up. Bring the soles of your feet together. Knees out wide. Removing the flesh away from the sitz bones to sit up nice and tall. You might stay here or take it a little bit deeper. Folding forward. Good. Bringing it back up. We'll close it out real quick. Before we start our intention setting, we gotta just close out this workout together. Giant inhale. Reach your arms out and up. Exhale your hands to heart center. Holding gratitude for all of your hard work today. For showing up for yourself. Giving yourself the time and space to move and heal your body. Thank you guys so, so much for joining this live workout. It was super fun. If you are staying for a little bit of quick intention setting for a minute, go ahead and grab a sip of water and your journal. And I'm gonna give you just a couple of prompts to do for this new year, 2025. All right. So if you have that handy with a pen, go ahead and write a couple of this down. So when you're thinking about this year at a glance, 2025, and where you hope to be December 31st of this year, start to set your intentions that align with your core values. And you can go ahead and define what those are. So, you know, write down core values right now. Define what those are. So that way, you can start a vision for your life this year. Once you have that down, you are gonna write down the biggest lesson that you learned last year. So 2024, maybe something that was super challenging for you. What was the biggest lesson that came out of that year for you? After you have that, I want you to write down what areas of your life currently feel out of alignment. That's a big one. So everything that you vision for your life has to align with your core values. So that's why I had you write those down first. So anything that was out of alignment or that you feel is out of alignment currently, write that down and get clear on that. Then I want you to think about picking a word for the year. Something that is gonna set the theme and be your anchor to come back to of the vision for your life this year. Any time, you know, challenges arise, you can come back to that word. Remember why you chose it and what it means to you. And some examples could be like resilience, something you want to create. It could be creation, inspire or evolve are some good ones. And then lastly, I got this from my podcast I'm listening to right now. But it is come up with a quest for this year. And when you have that, that is something that can keep you accountable. If you are looking to reach a specific goal or a habit that you want to cultivate, when you have that quest written out, that you can come back to, that is something that will hold you accountable along with your word. And when you write this stuff down, you would be surprised what manifests from it. It's pretty awesome. So anyway, I hope you enjoy those prompts. Take some time to write them out. Thank you again so much for joining me for this live workout. I'm really excited about this series. I will see you guys in the next one. Have a wonderful, wonderful rest of your day.