Hi, Karena and Katrina here from Tone It Up, and we're here on Livestrong Woman.
Summer's gone, but fall is here.
Yeah.
It's back to work and back to school, so we have five moves that you must do this fall.
These are moves that you can do anywhere: In your dorm room, in-between classes, before
studying, even on your lunch break, in your family room.
And you can do any of our workouts anywhere.
Yeah.
So…
Yeah.
Let's get started with these five.
Okay.
Alright, Katrina, step on the mat.
We are going to start out with a Back Lunge and coming up to a Side Lunge.
And, also, how about we add a Fly to that.
So we open up the chest because we've been hunched over our computers at our desk, in
school, studying, working.
What do you mean?
Everyone has good posture when they sit at their computers.
I need to do this while I'm back here instructing you because I am the worst with posture.
Alright, that's good.
You're abs are engaged.
Engage them and that will help you keep your balance as well.
A few more and then we'll switch to the other side.
And last one.
Other side.
Whew, she's gonna step on me.
Alright, I'm going on this side.
This move is great, too, because it works the quads, glutes, hamstrings, core, the outer
booty, so everything.
It increases your metabolism, especially when you're short on time.
Yes, very important.
And two more.
She's about to hit me.
I did.
Last one.
Ow.
All these moves work as many different muscle groups at a time, so you're quick, efficient
and burn tons of calories.
Alright, so you're gonna do the Walkout.
So you're gonna inch your fingers down, walk all the way out, and go on your knees and
do a triceps push-up.
You can do it on your toes if you like too.
And then you walk back up.
So this exercise works your glutes and your hamstrings when you do that.
It's a deadlift.
Your knees are soft.
This works your chest, your shoulders, and then now your triceps.
Good.
And this works your triceps again, and then the upper chest, and then the hamstrings and
the booty.
So we're working all the muscles.
And remember, we make printable routines of all these workouts, so go to the link below
you'll be able to print it out on the go.
Great, two more.
Okay.
Make them count.
Two.
Last one.
Good job.
Abs in.
Get down.
Triceps push-up, good.
Now you're gonna stay down here in a plank.
Good, now you're gonna go down onto the forearms and then push back up onto your hands.
Good.
And you can alternate sides, the way that you come up.
You wanna get your bum down a little more.
So this is just like a plank.
Draw your bellybutton into your spine so you're bracing your abs.
Good.
Go back down.
Two, last one.
Let us know how many you can do.
And then go up onto your hands.
Now you're gonna do another chest opener.
Open up, work that waistline.
And then go into a plank on your hands and then open up again.
A lot of the day, we all just sit there on our computers and it's really easy for us
to just be hunched over, so this opens us right up.
Works those back muscles, those nice postural muscles right there.
Good.
Two.
Last one.
Open up.
There you go.
Great.
Alright, last move: What is it?
How about we work our abs.
Abs?
Alright.
I feel a Tornado coming.
Alright, so were laying down on our back.
Here we go.
Palms -- our hands are under your bum, feet in the air, and slowly circling down to the
ground like a tornado spinning in the wind.
Make sure you're keeping your back pressed against the mat.
And bellybutton in.
And now you're circling all the way back up.
Good.
And now let's switch directions once you go back down.
Breathing.
It's a tough one.
Works your lower abs really well too.
And up.
Let's do one more.
Got it.
And down.
Nice, controlled.
When I do it, I do it really fast.
Kat's really good at this one.
Whew.
And back up.
Awesome.
Alright.
We just worked our entire body.
Yep, every single muscle.
Alright, let us know how you did, and don't forget to leave a comment below with what
you wanna see next time.
And subscribe to Livestrong Woman.
And we'll see you at the next workout.
Bye.