Trevor: All right, feeling pretty good?
Brenda: Sure. Trevor: All right, let’s clip up. All right,
let’s start targeting your butt a little bit and let’s pick up the cardio. Let’s see where
we’re at on the heart rate. Brenda: 140.
Trevor: Okay. Now again these are not very expensive and it would be good for any beginner
to get a heart rate monitor to make sure that you’re not going too high. If you’re ever
getting towards the 180s, 190s, you need to slow the pace down big time.
All right, let’s hop right into it. We’re going to go with the low squat, so we’re
going to get wide base and we’re going to aim our feet outwards just a little bit. That’s
going to make it go more towards our butt. We’re going to go slow little squats, we’re
going to try and get a little deeper. Now again, you rock your pelvis forward.
Brenda: Okay. Trevor: Stick your butt out. There you go.
Good. You want to – just like that. Want to try and get all the way up, all the way down.
Get that full range of motion, sink in the hips. Don’t let those knees slide in, keep
them out. Oh and narrow you up just a hair. There you go. Good. Good.
You want them down right above your knees. Okay, so now we’re going to come here, we’re
going to speed it up just a little. Slide that butt back.
Brenda: Oh this is a good practice. Trevor: Yup. Okay. Now we’re going to rock
up. Just this simple little stomp. Going to try to keep that torso low, you want to keep
that chest at the same level so it’s all on your butt. Good.
Let’s see where you’ve gone on just one exercise. Did you get anything?
Brenda: 144, is that right? Trevor: Yup. I would say we’re about intermediate
and in a couple of weeks we might even be advance with her. Let’s just continue to workout
and we’ll be able to gauge it a little better towards the end.
Let’s go and do the stand knee raises we were doing, but let’s pick up the pace. Good. Again,
you want to keep your chest up, good straight line, center balance, nose over the midsection.
Good. Right into it a bit of a teeter totter, and most important thing here is you want
to get wider and wider and wider. There you go. Wide as you can. Keep tapping and bring
it back in. There you go. Brenda: Well.
Trevor: Feet wider again. Where are you starting to feel this at?
Brenda: Here. Trevor: Right in your butt? Good. Pick up
the pace. The more you jump, the higher you jump the more calories you burn. Good.
Brenda: It’s weird coming back in. Trevor: Right. Good.
Brenda: I need to dance. Trevor: Another ten seconds here. Again, it’s
important on this exercise that you keep your feet straight. We don’t want to turn here
because then we’re going to start using the hip flexors, we want to keep it all in our
butt here. Good. How are you feeling? Brenda: Tired.
Trevor: Walk around a little bit, get some blood flow back in there.
Brenda: Feel it in your legs, yeah. Trevor: Good. Give you another about ten seconds.
Okay. Now we’re going to up it just a little, we’re going to do basically a super set. We’re
going to do two exercises. I’m going to go for about a minute and see where your heart
rate lands, okay? Brenda: It’s up.
Trevor: No there – let’s go another ten. Where are you at? Let’s check it out.
Brenda: 150. Trevor: 150. We jumped up about ten. We’re
going to try and sit right there because that would be a good cardio burn right there. We
can stay at 150 for a continuous amount of time then we’re going to burn more calories,
burn more fat and it’s going to basically give you right where you want to be down the
road. All right, you ready? We’re going to start with arms up here.
Brenda: Oh gosh. These are harder to do for me.
Trevor: I’m going to shift up. Brenda: Yeah. Keep this leg straight, right?
Trevor: You almost want to turn just a little bit because we want to fire the oblique. If
we get here, we’re reaching. Then we come up, want to twist back to it. Yup. Spread
it out. Good. Brenda: Stretch.
Trevor: You start slow and then you can pick up the paces when you get the hang of it.
Good. Good. Just like that. Another five seconds you pick up the pace just a hair if you can.
Good. Switch. Brenda: Great. I’m going to start again.
Trevor: You start slow again. You’re all right. Now again as you notice the bands are stretched
out the entire time to these exercises so your legs are working twice as hard as they
normally would. Just a very good product. It got me sweating and I’m not even doing
it. Good. Good, and relax. How is that feeling? Brenda: Fine.
Trevor: All right. Now we’re going to go do a small squat and a little jump and throw
your hands in the air. Just try and keep the pace up a little bit. Same kind of constant,
the always important; stick your butt out. Brenda: Okay.
Trevor: Okay. Little squat. Little hop with the hands in the air. Now remember even when
you’re coming down, we don’t want to get upfront with the knees. See how we’re getting here?
We don’t want that, we want to sink in our butts. You see it here?
Brenda: Butt work. Trevor: Right, right. I know that’s what you
ladies want to let’s work on them. Stay back, step back, step back. You’re getting it. You’re
just slowly shifting forward as you get tired. Give me another five seconds. Another five
seconds. Good. Now we’re going to target the thighs a little
bit. Just use this if we need too. Basically we want to lift that leg up and we’re going
to resist it all the way down. Again you don’t want to let yourself buckle. See when you
buckle down like that with a good posture, you want to hold and resist on the way down.
Brenda: Well it’s hard to bring up when it’s down here.
Trevor: Right. Good. Again you see your torso kind of rolls forward, you want to try and
limit that as much as possible. Want to sit up with good posture. Good if you don’t bring
it, just as high. There you go, it’s a little better. Feel that burning in your quad? Good.
Brenda: Sure do. Trevor: Another three of those. Good. Now
switch. Brenda: Turn?
Trevor: Good. These are great for shaping your thighs. If you have a problem with thighs
or toning your thighs this is a great exercise. Now let’s shift this right into a rear raise.
It’s important to keep your toe straight. Most people always do this, they roll their
foot out. Want to make sure that we keep it square to the floor so it targets our butt
and doesn’t roll out to our [inaudible 00:07:25]. Go ahead.
Brenda: Bring it to the floor. Trevor: Yup. You basically just want to raise,
keep that toe straight, bring it right back out. Think about pointing your toe and your
lace is right at the grab. Keep it there. A little better. There you go. You feeling
that in your butt a little bit? Brenda: Yeah.
Trevor: Okay. Now three more. Good. Brenda: That leg okay?
Trevor: Yup. It’s starting to rotate it a little bit when you get out here. Some of
these things those are limited by range of motion in your hip, so we’ll take a look at
that towards the end and see where your flexibility’s at. Most of the time towards the end of your
motion is where a lot of problems will happen in your form and it’s important to stay flexible
to make sure those types of things don’t happen. Good. Relax. Let’s check your heart rate.
Brenda: 148. Trevor: 148. Good. Now for some of you, if
you’re more beginners, the less you leave the ground, the lower your heart rate is going
to be. As long as you’re not doing the jumping exercises your heart rate is going to stay
a little lower. Those isolated workouts are going to be much more beneficial for you.