Be Well: Building Core and Glute Strength

beWell

It is time now for fitness in four, we have Whitney Berger with us again. So excited to have you. And what I really like about this next sequence is it's low impact, meets high intensity interval training. So a lot of people think I have to do, you know, some type of jumping and buries and push ups, but that's not the case. No. And it's just better for your joints. I think that like just overall for accessible to everybody, every everyone, um every age group, let's do it. Ok. So what is the first low impact move that we're gonna do? First move? We're gonna do. We're doing a nice little wide frog squat a kick back. So when you say frog, you mean that where my legs are? Point, right? We look a little frogs, their toes are slightly turned out and we're gonna inhale down and exhale kick back, flexing our foot to protect our knee. I'm gonna just come to, I don't know, I, I just don't want that to happen. That's the new segment. It's contact lo you kickboxer. So you didn't want me. So do I wanna get all the way down when I get into this squat, am I trying to get low? You're getting low, almost like your legs are at 90 degree angles and you wanna make sure that your toes and knees are facing the same direction. And now when I'm squeezing in this, a basque reeling, right. I want to focus on right here and not hyper expanding my back. Right. 1000% and keeping your hips square. We're standing. So now what about the next move? Next one is a bootstrap. And we're so this is if you hate buries for everybody at home, they're like, I don't wanna do it like I do, I do. We're not friends. OK. So what do you, so what do we do? Ok. So the, the modified. So if you can't, you know, it's a little too much. Yeah, this is perfect. So you're gonna come down in that squat, you're gonna reach through and then squat and come up again. Ok. The full range. Yeah. So I like it. So I go all the way down. I reach down all the way through. I straighten my legs, I reach my arms through my legs. I come back down into that squat position and then I come back up again all the way up and you will actually start to feel that it's like we didn't even really do it. And all of a sudden you get that little bit of which is great for your body to hit that little bit of anaerobic where you're changing, how you're breathing. Ok. All right. Let's talk about the last one, last, last task, but not leave. We're gonna get down on the ground. Yeah. Get down on the ground. Thank you. Wasn't right. I'm with you. So when we do this plank, what are the kind of cues that people should know about their arms? So your hand should be directly below your shoulders in line with your wrists and elbows, right? And you're gonna step back and you wanna press back with your heels so you can bring some weight into your feet. I gaze top of the mat, keeping your core in. Now we're gonna bring your feet together and just go from side to side, you know, rope climber. Some people call it Spiderman. I do love a Spiderman because the great thing is you're changing how you're working, those core muscles working the oblique. And I love these because it stretches out my hips. Yes. Feel that. And so how many of these do I wanna do or do I wanna do all of these exercises together for time? I love their 30 seconds, 30 seconds on five seconds off. Ok. So that's a quick switch in between those two and then how many rounds of this do I wanna try to accomplish? Four? Ok. So here's the challenge everybody for, you've got it.