(gentle calming music)
- Hi everybody, my name's Jordan.
Thanks for joining me today.
Today, we are going to be doing a lower body workout.
It's going to about 10 minutes long.
So nice and quick to throw into your day.
And it's going to be beginner friendly.
Most of this is going to be done seated in your chair.
So first think I'm going to have you do
is just scoot to the,
well, find a chair, first of all.
Then you're going to scoot your butt to the edge of it.
Put those feet about hip distance apart.
Arms right out in front of you.
You're going to go ahead
use those legs to stand up
and then take a seat back down.
You'll stand up and take a seat back down.
As you're standing up,
I want you to drive through those heels and take a seat.
Good.
(Jordan exhaling deeply)
(upbeat lively music)
We're going to do this 10 times.
Good. You don't have to worry about counting.
You can just kind of follow along with me here.
(Jordan exhaling deeply)
I'm going to do three more.
(upbeat lively music)
(Jordan exhaling deeply)
All right. I'm in my last one.
And then you're going to go back down to a seated position.
And we're going to go into a leg extension.
So lifting one leg up just a few inches off the ground.
You're going to extend it straight out and back in.
Extend straight out and in.
(Jordan exhaling deeply)
We're going to do 10 on each side.
(upbeat lively music)
(Jordan exhaling deeply)
Good.
(Jordan exhaling deeply)
And there's 10 on that side.
We're going to go ahead and switch over to that other leg,
lift it up and extend out and in.
(upbeat lively music)
(Jordan exhaling deeply)
Good.
(Jordan exhaling deeply)
And this is 10. Perfect.
You can set that foot back down.
We're going to repeat that first move again.
So feed hip distance apart,
sitting up nice and tall,
arms out in front of you.
You want to try not to use your hands,
if you can help it, to stand up.
And we're going to do 10 more.
All the way up and take a seat.
(upbeat lively music)
(Jordan exhaling deeply)
Good.
We're going to do five more.
Two, good.
Three.
Here's four and last one,
all the way up and take a seat.
All right, we're going to do
10 leg extensions here, once again.
So taking one leg up, hold it.
Core nice and tight.
Extend it out.
(Jordan exhaling deeply)
(upbeat lively music)
(Jordan exhaling deeply)
Good.
And 10, let's switch it up.
Opposite leg lifts up,
extend out and in, out, in.
Good.
(upbeat lively music)
(Jordan exhaling deeply)
Two more on this side.
And there's 10. Perfect.
We're going to go back to the other leg now
and we're going to do a knee lift.
I want you to try to think about
using your core muscles a little bit on this one as well.
You're going to lift it up and down.
Not touching the foot all the way down, though.
I want you to try to keep that foot lifted the entire time.
We're going to do 10 on each side.
Good.
Here's five, six, seven, eight, nine.
And there's 10.
Switch it over, other leg here.
One, good.
(upbeat lively music)
Keep lifting.
(Jordan exhaling deeply)
Last one.
There's 10.
All right, your next move.
You're going to do a little hip opener here.
So tap that toe out and in, out and in.
Using these outer muscles, those hip abductors.
(upbeat lively music)
(Jordan exhaling deeply)
One more on this side and let's switch it up.
Other leg, engaging outside of the leg,
into those glutes as well.
10 on this side.
(upbeat lively music)
(Jordan exhaling deeply)
And 10. Perfect. All right.
Back to that other leg,
we're going to repeat both of those moves,
back to those knee lifts.
Keeping that foot hovering off the ground, if you can.
(upbeat lively music)
(Jordan exhaling deeply)
And 10 there.
Other side, lift it up.
(upbeat lively music)
(Jordan exhaling deeply)
Good. And there's 10.
All right, you're going to take it out and in,
out and in, little hip abduction.
(upbeat lively music)
(Jordan exhaling deeply)
Two more on this leg.
And bring it in.
Let's go ahead, switch it up.
Same thing, out, in.
(upbeat lively music)
(upbeat lively music crescendos)
And last one. Perfect.
Bring it back in.
All right, next move.
You're going to take it into a calf raise.
Let's sit up nice and tall.
You're going to raise it up on those tiptoes.
Lower it down, up, down.
Engaging your calves, back of those legs.
(upbeat lively music)
(Jordan exhaling deeply)
Good.
And now one leg extends out.
We're going to go into a leg lift.
So keeping your leg straight the whole time.
You're going to lift up, lower down.
Lift up, lower it down.
(upbeat lively music)
(Jordan exhaling deeply)
Good. One more.
Take it down and switch it over.
Other side, lift and lower.
(upbeat lively music)
(Jordan exhaling deeply)
Last one on this side.
Plant those feet back down
and back up on those tiptoes.
Calf raises.
One more time.
(Jordan exhaling deeply)
(upbeat lively music)
Last one.
And back to those leg lifts.
Extend your leg out, lift and lower.
Lift it up, lower it down.
(upbeat lively music)
(Jordan exhaling deeply)
One more.
There's 10.
And switch it up last time.
Lift it up, lower it down.
Good.
(upbeat lively music)
(Jordan exhaling deeply)
Eight, nine, and 10.
Awesome job.
All right, go ahead and take one knee, pull it up.
Let's stretch it out.
(upbeat lively music)
Doing a couple ankle circles here.
Roll it out, both directions.
And other leg.
Bring it up.
Same thing, rolling that ankle out.
Go ahead and switch it up.
(upbeat lively music)
Go ahead, release that.
I'm going to have you bring one leg up.
We'll do a little seated figure four stretch.
(Jordan exhaling deeply)
(upbeat lively music)
Go ahead and release that
and switch it over, other leg.
(upbeat lively music)
If there's any other stretches you'd like to add on,
while you're nice and warm,
now is the great time to do that.
Otherwise we're going to keep things
short, sweet and to the point for you today.
So that'll be all I have.
Thanks so much for joining in.
(upbeat lively music)
(upbeat lively music crescendos)
(upbeat lively music decrescendos)