(upbeat music) - Hello, my name is Danie and I'm with Renew Active from UnitedHealthcare. I'm a certified personal trainer and a group exercise instructor and I'm here to welcome you to today's class, which
is circuit training. This class will be about
30 minutes in length. The equipment necessary for
today is a sturdy chair, a water bottle, and optional canned goods that can be used as weights
throughout the exercise class. Please make sure that the equipment is either underneath your chair,
or on a table next to you, that way it is easily accessible, but it's not in your way
while you're exercising. Please make sure that the
overall exercise space is clear of all obstacles now. Remember throughout this exercise class to listen to your body. If at any point if any
exercise gives you pain, or you feel uncomfortable, please stop the exercise and
jump in when you're ready. So, if you're ready to begin
this class then so am I, let's get started. We're gonna begin with our warmup. Our warmup is gonna start
with a nice light march so make sure you're in a good space and we're just gonna begin
by picking up those knees as high as you feel comfortable. In three, two, and one. So, just marching. As you're marching, I
want you to think about your posture with me. So, I want that chest to be nice and open, those shoulders are relaxed
and away from the ears. The shoulders are also
in line with the hips and that tailbone is tucked underneath us that way we're really engaging that core. You can march those arms with
those legs if you so choose, or you can just let 'em
hang down by your sides, whatever feels comfortable to you. We're gonna add an inhale to this march in three, two, and one,
inhale those arms up. We reach, exhale. Let's go again, inhale and exhale. Two more times up, exhale down, last time, inhale, and
this time we hold it here. We're gonna drop that
right arm down to our side, reach that left arm over
keeping those legs marching if it feels good to you, you can always stop those
feet whenever you're ready. Let's switch sides. Let's drop the left arm
down, right arm reach. One more time, let's switch, left arm reaches, right arm drops. Last time, right arm
reaches, left arm down, really stretch to that side, feel that side body opening. Let's bring those arms back up to the top and exhale and down. Let's open that chest up a little bit so we're gonna bring
those arms to the sides and bring it in. So, exhale out and inhale in. Keep going, out and in, and those feet can still
be marching, or again, it if it doesn't feel good you can always just
plant them on the ground. Inhale, exhale, three more, really opening that chest, squeezing that back as well, open and close last one here, let's open up and exhale and drop the
arms down, very good. Now, let's bring those
shoulders into the mix. We're gonna roll the right shoulder and then the left. We go right shoulder, left shoulder, right, and left. Right, left, four more total, four, three, two and one. Let's roll the other way now so roll that arm forward, and forward, forward, four more here. It's four, three, two and last one, good. Go ahead and shake those arms out. We're gonna bring ourselves
into more warming up those legs. So, we're gonna start with
the nice little toe tap. We're gonna tap the right
toe and then left toe in three, and two, we go right and left, so however those arms feel good, they're just moving with
the flow of the body. Tap that toe, right then left, we have four, three, we're moving to heel taps now, same thing just toes come up and heels come down be on the back of the leg. Eight more now, it's eight, seven, six, five, four, three, two, and knees now. Knees come up, a little bit higher than what you were doing with your march. You can tap the knee
with the opposite hand. Still grazing that belly. We have four more, we have four, three, two, and one, come back to marching. Now we're gonna stretch those calves so feet are down, we're just
gonna raise the toes up, down, heels lift and lower. Stretching the back and the legs, hands can be on the hips, down by the sides, whatever feels good to you. We lift and lower, lift, lower, up and down. Four more now, it's four, three, give me two, last one here. Good, now let's come to
the side of our chair. We're gonna open up that right hip. So, that left foot's
gonna be on the ground, knee slightly bent and
you're gonna pick up that right knee, open the hip and drop it down. Open the hip and drop the foot, lift and open, lift and open, four more, three, two, and last one. Good, let's come to the
other side of the chair. Opening up that left hip here, right leg down, knee bent. Here we go, you pick it up and over, lift and lower. So, just feel a nice hip opener here. We have two more on this side. It's two, and one. Good, now we're gonna warm
up the hamstring real quick so again coming to the
right side of the chair, bending that left knee, left foot planted, we're just gonna curl that leg up and drop it down, up and down. So, driving the heel of
your foot to your butt, curl, release, curl, release. Give me four, three, two, and let's switch sides here. Coming now to the left side of the chair working that left leg. So, the right leg is planted down, left leg is gonna curl in three, two and one, let's curl. Eight, drop, seven, six, five, four, three, two, and one, very good. All right our warmup is complete. I want you to go ahead
and grab a drink of water and meet me right back here
by your chair for circuit one. So, now that we've completed our warmup, we're gonna get into the circuits. So, we're gonna have three
circuits in this workout. Each circuit is gonna
contain a cardio portion, a lifting upper body portion, and then a like core portion. That cardio portion is gonna
to be your leg section, that middle portion is gonna
be the upper body section, and then we have our
core section at the end. It's how it's gonna be for each circuit, and like I said, there's three of them. So, that first circuit
we're gonna start out with toe tap skaters. So, you wanna make sure
you're away from your chair that way you're not going to kick it, run into it, do anything of that nature. I'm actually gonna come behind the chair and that way you can also
hold on to it for support if you need it. So, come in behind our chair. We're gonna get set up like we always do. Shoulders are over those hips, hips are over those heels, belly is braced, and tailbone is tucked, just like we talked about in the warmup. You can place your hands
on your chair for support if you need it, or you can
keep your hands on your hips, or swaying side-to-side. So, the move we're going to do is, knees are soft, you're just gonna bring your left leg behind
your right, tap your toe, and then switch, so kinda like we're just
skating side-to-side but keep in contact with
the floor at all times. All right, we're gonna go through a total of eight on each
side for a count of 16. So, bracing that belly, tailbone tucked. We go in three, two, and one. Left foot behind the right, we go 16, 15, 14, 13, 12, so keeping that belly braced throughout, it's eight, seven, six, five, four, three two, and one, standing up nice and tall. Maybe roll those shoulders out, catch your breath here, so that was our circuit section, our cardio section of our circuit section. So, now we're gonna
come down to the chair, pick up your weights here. We're not gonna sit down we're just gonna pick it up
the weights if you want them. So, holding the weights in your hand we're gonna do a hinge and a row. So, incorporating a little
bit of the lower body with that upper body. So, weights are down by the side and you're just gonna
lean forward slightly sticking our hips back
to the back of the room. Roll the weight up, drop it down and stand tall, squeezing
our glutes at the top. From the side we're going to hinge, row, release, stand tall and squeeze. We're gonna do a total of 12. We go in three, two, and one. We hinge, row, release,
squeeze up, that's one. Down, squeeze, release, squeeze. Keep breathing throughout. And that eye gaze just
travels down with your head, four there, down lift, and raise. Halfway, really think about squeezing a pencil between those shoulder blades. It's down, row, release, squeeze tall. Down, row, release, squeeze tall. Down, row, release, one more here. Down, row, release, and squeeze out. Great job, go ahead
and place those weights back underneath the chair. We're gonna take a seat
now into our core section. So, finding that seat on
the edge of the chair, fingertips are gonna come
behind, behind the ears and we're gonna do a cross-body crunch so left elbow will come
to your right knee. In three, two, and one. Crunch, release, crunch, release. You could always keep those knees down and just crunch the
elbow towards that side, or just pick up the knee
and crunch to the middle. Here we go. Eight, seven, six, five, keep that chest lifted, four, three, two, and one, very good. (hands slapping legs) Go ahead and stand back up, come behind the chair, we're gonna repeat that
circuit one more time. So, we have those toe tap skaters. Coming behind the chair, standing tall using the chair
for support if you need it, this time we're gonna
start with our right leg coming behind the left. We have 16 total. In three, two, right leg leads. We tap and tap, 14, 13, using those arms how it feels good. We have eight, seven, six, five, four, three, two, and one standing up tall. Very good, catch that breath. Come back to the front
of your chair with me and let's pick up those weights again for the hinge and the row. So, remember one more time standing tall. We hinge, hips go back, row, elbows up, down, and then stand tall. We have 12 again. We go in three, two, and one. We hinge, row, release, stand tall. Hinge, row, release, squeeze at the top. Hinge, row, release. Hinge, row. Hinge, row. Hinge, row, release, halfway, We have six and five, four, three, really squeeze that core here, two, last one here, and stand tall. Place those weights down and we're gonna find a seat in our chair, sitting up, sitting up nice and tall, fingertips behind the
ears, cross body crunch. We're bringing that left
elbow to the right knee in three, two, and one. We crunch, crunch, alternating sides, breathing through it. Halfway, we have eight, seven, six, five, chest stays lifted, four, three, two, and one, very nice. Take a breather, grab a drink and we're gonna come back
here for circuit two. Same kind of flow. We have the cardio section, upper body strength section,
and then our core section. So, grab a quick drink with me. Make sure you place that water bottle away from where you're working out 'cause you wanna have
that clear workout space like we talked about in the warmup. So, our second circuit's gonna start with a alternating jump rope situation. So, we're gonna have our hands
like they're in jump ropes and we're going to do a heel tap. So, we're gonna pretend we
have a jump rope in our hands and we're just gonna alternate heel taps. So, right leg is gonna tap, tap, and tap. So, it's just like we're
jumping rope, okay? We're gonna go for a count of 16, each foot equals one, okay? So, shoulders are over
hips, hips over heels, bellies braced, tailbone is tucked. Let's get that rope going and we start in three, two, and one. We have 16, 15, tapping those heels. Keep breathing through it. It's eight, seven, six, five, four, three, two, and one. And just take a breather, arms come down resting by your side. Let's go ahead and take
a little seat here. And we're gonna move into biceps and shoulder combination here. So, take that seat on
the edge of the chair, grab those weights if you want to. All right, sitting up nice
and tall, shoulders over hips, hips are in line with those knees and knees are in line with those heels. So, we're gonna start with
the weights down by our sides. We're gonna do a hammer
curl into a side raise, so it looks like this. We hammer curl up, weights
come to about the shoulders, and then all we're gonna
do is take those elbows out to the side, bring it back in, and drop it down. So, real quick from the side sitting tall you're gonna curl that arm up although it stays in line
with the shoulder here and now you're gonna take that elbow up to come in line with the shoulder, bring it back in, and drop it back down. We do that for 12. We go in three, two, and one. Curl, open to the side, down release. We lift, open, down, and release. Still focusing on that
belly button to the spine so we always wanna be working that core no matter what we do. That's four, we're a
third of the way there. Remember don't let those elbows go any higher than the shoulders everything wants to
stay in nice alignments. Breathing, this is eight here, we got four more to go, here we go. It's four, open, and three, two, last one here. Up, open, release, and down. Great job go ahead and place those weights underneath your chair
so they're outta the way and now we're gonna move into side bends. So, sitting nice and
tall, shoulders over hips, we're gonna, again, place those
fingertips behind the ears, you're gonna drop your right
hand down towards the ground and you wanna reach down, like you're trying to pick something up, lift up, that hand comes
behind the opposite ear, and we go back down the other direction. One thing to think about is we want to stay upright
with this side bit. So, from the side, up nice, right, we're just tilting to the side and bringing it back up. We don't want to lean
forward and round that back, we just wanna keep
everything nice and in line so we'll really working the obliques, so the sides of our core. We have a total of 16. Here we go, in three, two, and one. Right hand reaches down, lift up, down, and up. Down, lift, keep going. Bellies braced, we have eight, seven, six, five, keeping that chest upright, four, three, two, last one, and come up tall. Very nice, we're gonna repeat
that circuit one more time. So, standing up nice and tall we start with those jumping jack. We're gonna repeat that
circuit one more time. Starting with the heel tap, jump ropes. So, shoulders over hips,
hips in line with the heels, that jump rope is going. We start with that left leg this time just to play with the brain a bit. So, left leg is gonna lead us in three, two, jump ropes going, here we go. It's left, right, left, then right, left, right. We have eight more now. Eight, seven, six, five, four, three, two, and one. Let those arms slowly come to a stop and we'll take a seat again for those hammer cross side raises. So, coming down, grabbing
those canned goods if you wish, arms start down by your sides, palms towards you, knuckles out. Everything is in nice alignment. We go in three, two, and one. We hammer, open to the side, come in and down, that's one out of 12 Open, in and down, there's two. We lift, open, down, and drop nice and slow, everything is in control. And those elbows stay in
line with the shoulders no matter where we're at in the motion. This is number six and we're halfway. Up, here is seven. Make sure you're breathing, eight, nine, we have three more here. Keep that chest lifted and proud, biceps, shoulders, core is working here. Last one, we curl, we lift, we drop and release. Go ahead and place these weights
back underneath the chair and we have side bends one more time. So, fingertips coming behind the ears, belly is braced. This time we're gonna start with our left hand dropping down. We go in three, two, and one. We reach and lift, reach and lift, drop, lift, good. Make sure you're breathing, halfway. Keep it going, down and up. We've got four, three, two, and last one here. Good, go ahead and place those hands down. Go ahead and grab yourself a quick drink and meet me right back here at your chair. So, we're at our third and
final circuit of this workout and we're gonna start again
with that cardio portion. So, go ahead and stand up
nice and strong with me. Shoulders over hips, hips over heels, bellies braced, tailbone tucked. We're gonna do alternating jumping jacks. So, arms are down by the sides and we're gonna tap right toe out then left toe out. So, it looks like this. Those arms are going like
a normal jumping jack. We're out and out, so those arms don't gonna
have to go very high, like at shoulder height
if that works for you, they can even go a little bit lower. You gotta do what works
best for you and your body. If your shoulders are
feeling a little tight today, please make sure you only go
as high as feels comfortable. Again, we have a count of
16, eight on each side. So, belly's braced, shoulders are rolled up back and down, and we start that count, alternating jumping jacks in three, two, and one. We have 16, 15, 14, keeping that belly braced. We have eight, seven, six, five, four, three, two, and one, very good. So, now we're gonna find a seat again, sitting nice and tall, shoulders are over those hips and we're gonna pick up those weights and move into an exercise
that I like to call the bow and arrow. So, we're gonna set up nice and tall, we are going to bring full
arms out in front of us, okay. turning those cans so your
palms face each other, nice in line with the wrists with those shoulders here. You're gonna take that right arm and you're gonna pull it back so it comes towards your face and you're gonna release
it back to the left hand. Same thing with the left hand, you pull it back, and come together. So, what this exercise is gonna do is it's going to work
those shoulder muscles as you're holding this weight here and as you pull your bow and arrow back it's gonna work your back muscles. So, if at any point in time if you're holding those canned goods and you're thinking, man, my shoulders are really tired go ahead and place those weights down. You can do this exercise
without the weights, or canned goods. You can do this workout
without the canned goods and you'll get the same results, okay? So, go ahead and pick up those
canned goods if you wish, or keep them down on the ground as you don't have to use them here. We're gonna start with
those arms out in front, we're just holding here. We're gonna start with that right arm pulling back that bow. We go in in three, two, and one. We pull it back and then release. Same thing left side, back and release. Again, right side, pull, release. Left side, pull, release. I think we've got the hang of it so that's four, we're gonna go for 12. This will be six. Really squeezing that back. So, we pull, squeeze the upper back, and release. Pull, squeeze the upper back, and release, four more. It's four, three, there's number two, last one here. Pull and release, good. Go ahead and place those weights on the thighs just for a second and roll those shoulders out and now let's safely
place them on the ground. Very good. Okay, so moving on to that core section. So, we wanna make sure we have a good solid grip on the chair. We're gonna extend those
legs out in front of us and we're gonna work on flutter kicks. So, there's a couple of
different ways to do it. Make sure those hips are firm on there, you're leaning back slightly, but not resting your back on the chair. You can alternate one leg
and then the other here, just lifting one leg up. And to add on to it you can
release the hands from the chair and reach towards that
leg if you so choose. But we're gonna flutter for 16, eight on each side. Leaning back, we start with that right leg in three, two, and one. We kick, and kick, kick, kick, good job, we're halfway. I'm gonna take the hands out. You can always alternate
what you're doing, four, three, two, and one, good. Go ahead and place those feet down, stand nice and tall we're gonna repeat that
circuit one more time and then we're gonna cool it down. So, standing nice and tall, tail bone tucked, belly braced, we have those alternating jumping jacks. This time let's start
with our left leg arms. Arms only go up as high
as you feel comfortable. We start in three, two, left leg goes here now we go 16, 15. Make sure you're breathing. We have eight, seven, six, five, four, three, two, and one. Place those feet together. Take just a quick second, roll
it out, catch your breath, and we'll find that chair
again for our bow and arrow. So, I'm not gonna use weights this time, just 'cause I do feel my shoulders getting fatigued from the
weights, having to hold them up, so remember like I said in the warmup, listen to your body. You listen to yours and
I'll listen to mine. So, arms are gonna come
up nice and straight. We're going to pull with our
left hand first this time, again, just to play with the brain. So, left arm is gonna pull back, squeezing that shoulder blade and we come back to meet the other hand and we repeat the same
thing on the other side. We have a total of 12, six on each side, three, two, and one. Left hand pull back, and release, let's go again. Back, release. Back, really make sure as
that arm is pulled back you squeeze that upper
back, feel that muscle work, and back, we come back, back, and in, and we pull it back, and in, that's halfway, we have six more. Six, nice and slow,
feel every muscle here. Five, four, keep it up, I know those shoulders are starting to hurt, you can do it. Three, we only have two
more to be pulled back, Last one here, back, back, up and up, hold for just a brief second and drop those arms down. If you did hold those
canned goods throughout, go ahead and place them
back underneath the chair so we can go into those flutter
kicks for the last time. So, sittin' up nice and tall, we're going to extend the
legs, on the edge of that seat, hands can be rested just
to give you support. We don't wanna put too
much pressure on them they're just there to help us. We have 16 to get, I'm gonna start without my hands tapping that toe and then I'll move into it. We go in three, two,
left leg, and here we go. We go up, up, up and up, lift, we're half way. We go eight, seven, six, five, four, three, two, and one. Go ahead and place those feet down, bring the knees, sit up
nice and tall, great job. We've made it to that cool down. Go ahead and grab yourself a drink from that safe place you put it. And make sure you put it back so that way you're nice and safe even though we're in that cool down you don't wanna get stumbled on whenever you rise up from that workout. So, let's sit nice and tall and we're just going to
start by stretching our neck. So, we're going to take our chin and we're gonna look towards
the right side of the room. So, just like you're
looking over your shoulder, you'll stretch through
the side of the neck. We're just breathing here. Hands can be rested on your thighs, or maybe they're down by your side, just whatever feels good. Let's bring that chin back to center and look to the left side of the room now. Looking as far over
that shoulder as you can and let's come back to center. Let's raise that right
arm up towards the sky and lean, and breath. Feel the side body stretch. We worked that side body when we did those side bends as well as a few other things. And let's switch sides, right arm comes down, left arm reaches. That hand can be on the thigh, or maybe you're reaching the fingertips down towards the ground. And go ahead and sit up nice and tall let those hands find your thighs. We're gonna roll our shoulders out. Let's start with that right shoulder. Right shoulder only, we're gonna bring it up, back, and around. Let's go again, lift it up, back, and around. One more this time, good, now let's go the opposite direction. Come forward and go up, forward, and down. Let's do it again up, forward, and down. Last one, up, forward, and down. go ahead and place that
right hand on the thigh and let's get the left shoulder going. So, left arm comes down
and we roll it up, back, and down, two more. Up, back, and down. Last one, up, back and down. Okay, now we come forward. We go up, forward, and down, two more. Last one. Good, go ahead and place
those hands on the thighs. Just kinda roll that whole
body out shaking side-to-side. Now let's stretch the legs here. So, we're gonna bring that right leg, we're gonna extend it and just reach that hand down the leg going as far as feels good. I'm stopping just below the knee that's where I feel it. If you're a little bit higher
up that's totally fine. Remember, listen to your body. And if you can reach your toes, amazing, reach 'em and we'll go ahead and switch sides. This time that left leg
comes forward reaching, remember just reaching
as far as feels good. One side might be a little
more flexible than the other and that's totally normal. Our sides are different depending on different things going on, hand dominance, range of flexibility, all kinds of things factor in. Let's go ahead and sit up nice and tall. We're gonna go into one
of my favorite stretches, modified pigeon, so
let's take that right leg and we're gonna pick it up and bring it over our left side and just place it kinda like you're crossing your legs
at the dinner table, right? And if it feels good you
can lean forward slightly kind of like your engaged
in a conversation, or I like to think of, "The
Thinker," that famous art piece, so whatever feels good for you. We're just going to hold it. You should feel the stretch in your glute as well as your hip flexor. So, your hip flexors are where your hips meet that upper body section, it's that little gap between there, so we're stretching that out which gets tight from daily living such as sitting in a car,
or while we're watching TV, so it always feels really good to stretch the hip flexor. And let's go ahead and
release that right leg down, let's get that left leg going, bringing it up and again, you can come into that favorite pose if you so choose leaning forward however comfortable you feel doing. Keep pulling here for five, four, three, two. Go ahead and carefully
release this leg down. Let's sit nice and tall. Let's finish this workout with an inhale. So, arms drop down by your
sides, inhale, the arms up. When you come to the top
connect your palms together and drop them down to your heart center. From here I want you to give a big internal round of applause. Thank you so much for joining me during this circuit workout and I can't wait to see you next time. Have a great one. (upbeat music)
