Fiona: WE TOTALLY CREATED
LADY AND THE TRAMP.
Mike: HEY, NEW YEAR, NEW
REAR.
THAT'S WHY I WORE MY COAT TODAY.
Fiona: YOU SAID REAR.
[LAUGHTER]
Mike: OKAY.
EVERY ONCE IN A WHILE YOU GET
SOMETHING THAT JUST HAPPENS.
THIS IS NO JOKE.
THAT ISN'T EITHER.
AND YOU CAN GET A TOTAL BODY
WORKOUT WITH PAPER PLATES.
Fiona: THERE'S NO EXCUSE.
AND MARISSA IS HERE TO SHOW US
HOW.
Mike: IS THIS JUST ANOTHER
FAD?
BUT YOU SAID THIS GIVES YOU A
CORE WORKOUT.
THEY DO SELL CERTAIN PIECES
OF EQUIPMENT YOU CAN USE FOR
THIS BUT YOU CAN USE THE PAPER
PLATES IN YOUR HOME.
YOU CAN USE IT ON CARPET, ON THE
FLOOR, AND IT'S ALL IN YOUR FORM
AND MAKING SURE YOU'RE TAKING
THE TIME TO DO IT CORRECTLY.
AND WE ALL WANT TO STRENGTHEN
OUR BACKSIDE BECAUSE WE SIT SO
MUCH AND DO EVERYTHING SITTING
DOWN SO WE HAVE TO STRENGTHEN
OUR BACKSIDE TO HELP US WITH OUR
POSTURE AND SOMETIMES BACK RAIN.
PAIN.
BUT WE ALL WANT A NICE REAR.
Fiona: THANK YOU FOR BEING
HERE.
Mike: AND STRENGTHENING
YOUR STOMACH HELPS OUT YOUR BACK
AS WELL.
STRENGTHENING YOUR CORE IS
IMPORTANT FOR EVERYTHING WE DO
IN EVERYDAY LIFE.
SO ANITA IS GOING TO SHOW US
FIRST OUR LEG WORKOUT.
SHE HAS DONE THESE BEFORE AND
WHEN I BRING THE PLATES TO CLASS
I'LL MAKE SURE I LET EVERYBODY
KNOW THEY'RE NOT TO EAT ON.
WHAT I WANT TO EMPHASIZE IS THAT
HER BODY WEIGHT IS GOING TO BE
ON THE LEG THAT DOES NOT HAVE
THE PLATE.
AND YOUR BODY WEIGHT IS GOING TO
BE ON THE MIDDLE OF THE FOOT AND
THE HEEL.
SO THAT'S VERY IMPORTANT.
YOU DON'T WANT TO LEAN FORWARD.
IF YOU CAN'T SEE YOUR TOE,
THAT'S NOT A GOOD THING.
SO YOU WANT TO PUSH THE HIPS AND
BOOTY BACK.
SHE'S GOING TO GO OUT NICE AND
SLOW.
ONE, TWO, THREE, FOUR.
AND IN TWO, THREE, FOUR.
AGAIN, ONE, TWO, THREE, FOUR.
HOLD IT THERE.
AGAIN, THIS IS WHERE SHE'S
WORKING THAT QUAD, THE HIPS, THE
GLUTES, PUSHING THROUGH THAT
HEEL AS SHE COMES UP.
UP TWO, THREE, FOUR.
Fiona: I CAN SEE THE BURN.
DOING IT SLOWLY LIKE THAT IS
EXTREMELY EFFECTIVE.
Mike: AND I COULD IMAGINE
IF YOU WANTED TO ADD A WORKOUT
BAND.
PROBABLY A LITTLE LOOSE ON
THE WORKOUT BAND BUT DEFINITELY
GOING NICE AND CONTROLLED.
Fiona: MIKE REALLY LIKES
WORKOUT BANDS.
Mike: I DO NOT.
[LAUGHTER]
SHE CAN DO IT TO THE BACK
NOW.
IT'S A REVERSE LUNGE.
ONE, TWO, THREE, FOUR.
HITTING A DIFFERENT PART OF THE
GLUTES.
ONE, TWO, THREE, FOUR, IN,
TWO -- THEN SHE CAN COMBINE IT.
SHE CAN GO OUT ONE AND THEN TO
THE BACK.
Fiona: HOW MANY REPS OF
THIS SHOULD YOU BE DOING AND HOW
MANY TIMES A WEEK?
IF YOU DO IT OUT TO THE SIDE,
SETS OF 12 TO 16 AND THREE
ROUNDS OF EACH.
AND THE OTHER GREAT THING IS IF
YOU COME DOWN TO THE FLOOR, THIS
IS THE ACTUAL GREAT PART OF THE
WORKOUT FOR CORE.
WOULD YOU LIKE TO JOIN?
Mike: SURE.
WE'LL GIVE IT A SHOT.
YOU'RE GOING TO NEED TWO.
Mike: I'M GOING TO HURT
MYSELF.
THE BIG PART OF MOUNTAIN
CLIMBERS IS YOU HAVE TO KEEP
YOUR CORE TIGHT.
Mike: NOT THAT I'M GETTING
DOWN TO BUSINESS.
Fiona: I GOT YOUR STUFF,
DON'T WORRY.
NICE AND TIGHT KEEPING YOUR
CORE TIGHT.
ALL YOUR BODY WEIGHT IS ON YOUR
FRONT.
Mike: LIKE THIS?
YES.
Fiona: GIVE ME MORE!
Mike: GO AWAY.
LIFT YOUR HIPS SOME AND COME
IN AND OUT.
ALL YOUR BODY WEIGHT.
WORK OFF THE CARBS.
OKAY.
SO NOW SHE'S GOING TO DO AN
ALLIGATOR WALK.
KEEP YOUR LEGS OUT AND MOVE
FORWARD KEEPING YOUR CORE TIGHT.
Mike: THAT DOES WORK YOUR
STOMACH.
NOW BACK.
IT'S EASIER GOING BACK THAN IT
IS FRONT.
FRONT, FORWARD, GOOD, MIKE.
AND THEN WHEN SHE COMES BACK
SHE'S GOING TO DEMONSTRATE AN
AB SLIDE.
SHE'S GOING TO WORK THE
OBLIQUES.
KEEP THE HIPS UP.
Fiona: OH, THAT LOOKS HARD.
YOU'RE DOING GREAT, THOUGH.
[LAUGHTER]
Fiona: ALL RIGHT.
GREAT JOB, GUYS.
Fiona: NICELY DONE.
Mike: AND IF YOU'RE A
GLUTTON FOR PUNISHMENT YOU CAN
DO TWO PLATES IN YOUR HAND.
WE ARE DOING 25% OFF
ONE-ON-ONE TRAINING AND 50% OFF
ONLINE TRAINING, WHICH IS GREAT
BECAUSE IF YOU HAVE A CRAZY
SCHEDULE OR BUDGET THAT YOU WANT
TO WORK WITH WE CAN DO ONLINE
PROGRAMMING WHERE YOU'RE
CHECKING IN.
SO NO EXCUSES, IT'S THERE.
Mike: JUST AT THE BOTTOM OF
THESE PLATES, I WOULD SAY PUT