Hi i'm Melissa owner Feel Better Fitness Welcome to our Tuesday 12 workout from
not so sunny south Florida today we had rain and how to cancel our group
class but the ladies will be back next week
Check with your doctor before starting a new exercise plan. BONUS Stay to the
end to see what nature preserve friends visited us this week
For this workout you need a safe clear area water to drink
either two water bottles or appropriate weights
a chair and if you have shoulder issues please keep your weights light
today is a strength and core workout to
strengthen those sad team muscles that cause
poor posture. okay the first exercise we're going to do
is a seated so you got to get in your form first so
good as possible, get your feet hip width apart nice and
straight doors closed push through those heels to
elongate through your body you want to get on top of those sit bones
you don't want to use the back of the chair if you have a back
problem use a pillow in back of you but you want to sit right on top of your sit
bones you want your sit bones underneath your shoulders your shoulders down back
and together your head detracted like a chicken
and pull them down so now we lock in our core we pull our tummy our belly
button into our spine because when we're working our arms we
don't want to move we don't want to move through our core
we want to be stable like a tree so i call that core stabilization it
works your core stabilizers as you're working the proper
muscles so we work our posture and our core and our strength at the same time
two weights or water bottles if you don't have weights just grab two
filled water bottles or cans okay you
I put a link in the description for these weights that i like
they're very comfortable. Now we're going to go out to the side now don't go
too back too far because if you have a shoulder
problem you got to keep you got to keep it right at the side by
your body right so you're going to bend your
elbows a little bit you're going to squeeze your shoulder
blades so you're elongating through that torso so you're not moving through your
body so you're going to inhale and then exhale like a big
hug towards your belly button inhale exhale blow it out like a balloon
inhale through the nose and blow it out like a balloon- three
inhale exhale- four- nice and slow feel the stretch
feel the work in the front- five inhale exhale- six -keep that chin tucked
shoulders down- seven- smile
eight- we're gonna go to 12
nine- push through those heels and don't let them slide under keep your
feet put and last- twelve
good stretch forward roll shoulders down back up together
tummy locks everything in place inhale exhale
one inhale exhale two inhale exhale three
inhale exhale four inhale exhale five
inhale exhale six inhale exhale seven- you feel it?
eight- I don't know if we're gonna get any crashers today
in our nature preserve sometimes we do i can't see them because they're behind me
let's do two more
last one stretch forward tuck chin roll shoulder
now we're gonna get in a wide stance so you're just gonna go
a little wider so you wanna go the width of the chair don't
knee in don't toe out don't slump we don't slump
we keep nice and tall pushing through the heels still
so so yuck fly just came in my mouth guys this is
what happens when i'm in nature you hear the birds
the lawn the sprinklers so i we just go with it so it's funny i have
all these nature crashes in our workouts uh the last week the
ladies had the sprinklers going on while they were working out so it's quite
funny what we what we encounter here at
our feel better workouts but it's fun for you guys to see what could happen
every week because they're they're taped live
we're gonna work our back so we're gonna come straighten your arms in the center
of your legs don't move through your body so you're
gonna keep tall the whole time no movement of the spine core stabilizer
gonna inhale exhale pull back squeeze
squeeze your shoulder blades down back and together
dry those back see so not up a lot of people make the mistake of
going up that's a bicep curl you want to
inhale straighten exhale pull back squeeze
squeeze all your back muscles on the exhale
inhale exhale two inhale exhale three
really feel those back muscles working- four
inhale exhale five inhale exhale six inhale
exhale seven inhale exhale eight fully straighten
fully bend- nine inhale exhale- ten inhale exhale eleven
and twelve hold it tummy and abs in hold squeeze that back for five four
three two one rest and roll. good job! all right let's go for another
set exhale no movement through that body squeeze those
shoulder blades together lengthen that chest out inhale
exhale- two so your chest is stretching well your back muscles are working so
this is a great posture correction exercise
three- inhale exhale four inhale exhale five as you blow out like
a balloon- six- you're gonna pull in those core
muscles even more you should feel them working
eight inhale exhale nine pull back ten
eleven and twelve inhale and exhale all the air out for
five four three two and one
rest and roll
I'm gonna do lateral raises
shoulders down
we're gonna do palms down when we come up but we're going to squeeze our
shoulder blades together now if you have a shoulder problem just
go up as high as you can but try to make sure they're not like
this right? You don't want to be uneven so if you you can't if you have a
hurt shoulder don't do any weights just do without weights do what you can
right we start where we are. Shoulders down back together, tummy in, push
through the heels nice and tall on top of those sit bones
you're gonna inhale exhale blow it out stretch the chest squeeze the back
muscles the back of the shoulder in between the shoulder blades too
exhale three inhale exhale four inhale down
exhale up five- tuck the chin squeeze- six exhale
seven inhale exhale eight
inhale exhale nine inhale exhale ten keep that chest open
keep those abs in well good stretch forward. I hear some
lawn people sorry about the background noise i can't
help it. all right so let's do another set inhale
exhale one inhale exhale two
three- blow it out the mouth like a balloon
four squeeze five
six seven
eight- watch your wrist two guys don't do this
ten- i forgot to tell you you gotta keep those wrists straight
ten 11 and 12 rest down tommy in round your
back a little bit inhale exhale roll it up another
Do our triceps so you wanna hinge forward not scooped
keep your sit bones back, walk your sit bones back you want to get
flat back so you gotta pull your elbows and squeeze your shoulder
blades tuck your chin keep them down back and together gonna
inhale keep your elbows bent and then all you're gonna do is
straighten your arms you're gonna bend your elbows and
straighten your arms inhale exhale two
inhale exhale three squeeze those shoulder blades
chest lift- four
five six
seven straighten up don't do anything with your wrist
don't flick it- seven i just wanted to show you not to do that
keep your shoulders down eight nine
ten eleven and twelve now hold it five squeeze
four three two and one. That's your weak team we're working only our weak team
muscles today your back your shoulders your triceps
Todays strength training is on your under active muscles okay let's do
another set of those hinge forward tall body shoulders back
down and together chin tuck glue these weights to your hips elbows
in and bent you're going to inhale exhale straighten
keeping the wrist straight- one inhale exhale
two inhale exhale three four squeeze five
six seven eight nine
ten come on guys you can do it eleven and twelve hold it squeeze it five
exhale four three two and one good job roll those
shoulders tuck your chin shoulders down back and
together inhale then exhale
i will do a few more exercises for your strength training
so stay tuned for next week thank you for joining me today!
Big hugs from Melissa BONUS... let's see who visited us this week
i don't know what bird that is and if you do make a comment below
but i'll just call him Fred... Hi Fred
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