Judul : inner power yoga woodland hills
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inner power yoga woodland hills
hi guys, welcome to workouts with joy. todaywe are going to do a legs and arms workout. it'll be about a half hour long. so, whatyou will need is a couple dumbbells. you will want to have a couple different sizes, a lighterdumbbell and a heavier dumbbell and then you are going to need a yoga block and a tennisball. alright? you guys ready? let's get going! let's start with a warm up here. we are goingto start with some overhead squats. pinch
inner power yoga woodland hills, your shoulder blades, abs pulled in tight,and we are going to squat down and come up. let me come forward, so i'm not on this hill.so, you can make it small at the beginning. you don't have to go all the way down, butas you get warmed up, if you can keep going further and further down, that would be great.go down and really reach up. i have a lot
of layers on today, because it is a littlecooler out this morning. so, we are warming up our legs, really reaching up, getting intothe shoulders. let's do a few more here. now, if you want to go slower, that is fine. youdon't have to go my pace. let's change it to a step back and a reach up overhead. so,you can alternate, or you can stay with the same leg. do a few on one leg and a few onthe other. what you don't want to do is really throw yourself back and arch your back. youwant to stay nice and strong. keep it tall and breathe. abs engaged and let's do 4, and3, here's 2, and 1. go ahead and step back with one leg, it doesn't matter which one,since you are doing both. lengthen the sides of your waist, roll those shoulders back anddown, lunge straight down and come up. now,
if you want to add a twist, we are warmingup through our core. we will do a few core exercises too, i always like to throw thosein there. keep it going. bend that back knee. so, think, when you are doing your lunge,you don't want to think forward, you want to think straight down, so it is bending yourback knee. i always say, pretend there is a pole running straight through your body,and all you can do is go up and down. you can't go forward. keep the weight on the frontheel. do a couple more here. alright, let's go ahead and switch sides. do the same thingon the other side. nice and tall, start center so you can see how that feels, and then youcan go into rotation. i'm at a park that's right next to my house - so nice to be ableto go out your door, hit a nice park and do
a workout. down and come up. go at your ownpace with it. stay tall. still warming up here. do a couple more. now, what we are goingto do is a side lunge, take your feet out wide, toes can be out a little bit, and weare going to do a side lunge - push your butt to the back corner of the room - come up,and reach. hips back, up, and reach. keep going down, lift, and reach. butt back andlift. keep going. do a couple more. and 1 more time on this side. ok, let's go rightto the other side. same thing. so, we are going from one exercise to another - prettyquickly - so, if you are focusing on weight loss - this will get your heart rate up andwe are building strength because that is what the workout is going to be today - a strengthworkout for our legs and arms. it's nice if
you can do it quickly, have no little restbreaks in between, so you get it done faster, right?! keep going, a couple more. ok, youshould feel pretty good right now, and pretty warmed up, loosey goosey and ready to go.this is your last one. we are going to do a wide squat. grab a heavier dumbbell, ifyou can, don't be afraid to go heavy. put it in your right hand. have your feet wide,cuz you want to hit inner thighs too. take those feet out. toes can be out (girls) slightlyif you want. just don't feel like you are fighting it with your knee. go down into asquat, it doesn't have to be that low, you are going to do a hammer, and a press overhead,take it down, bend the knees, and lift. now, you want to keep that chest lifted. you don'twant to collapse and round your back. so,
you can go slower or you can go faster, it'syour workout. the thing is, you have to stay controlled. think about the muscles you areworking, you are working legs, inner thighs, glutes as you stand up, quads, and then withthe upper body here, you are working that bicep, shoulder, bicep, shoulder. i'm doinga hammer curl. i'm going to start going a little bit fast and do a few more. abs arein. i have on about 50 layers though! i'll be stripping down here. 2 more, and last one.now, shift your weight to that leg, we are going to curl - let's do about 12 of these.your knee is soft. tap down if you need to. stay tall with it. k, we do have bears wherei live, so if you see any behind me, yell into the camera! let's do about 4 more. see,i start talking about other stuff and i lose
count, 2, and come up. let's press it up.it can be palm forward or palm in. i know i was doing palm in with the other exercise,so i'm going to stay with that. try not to lean up and over, stay tall, work on thatshoulder there. so, if pressing the weight overhead is too much for you, you can do anupright row instead, here's 4, and 3, and 2, and 1. next one, i gotta step back a littlebit. what you are going to do is lunge back, step, knee, step. lunge, step, knee, step.lunge, step, knee, step. keep going. it's coordination here. if you are like "nope,i can't do it.", stay with a stationary lunge. that's fine too. lunge, step, knee, step.if you can say it, you can do it! keep going. stay tall. notice, we are switching handshere, getting more biceps in. keep going.
don't worry, we will hit those triceps too.do 4 more, make them good. come up tall, you can add a kick out. keep going. and last onehere. we are going to go into clock taps. what you are thinking is your on a clock.go out to 12:00, go out to 9:00 for you, and then 6, come all the way up, and then 3, crossbehind. front, side, back, cross behind. so, when you do this, don't let that knee cavein, keep it stable, pointing forward. so, we are working all the stabilizers - thosesmall muscles of the ankle, knee, and hip. really important, gotta work those. let'sdo one more round. the sun is trying to come out! i see it!! last one, k? uh, the mosquitosfound me! ok, from here, you are going to press your hands together, elbows up, absin, come up and down. this is for triceps.
so, again, if overhead doesn't work for yourshoulder, you can always do a tricep kickback instead. k, do 4 more, full range of motion,full range all the way up, all the way down, 3, 2, and go behind your head and pulse itdown, down, down, down. keep going, 4,3,2,go all the way up. you know i've been a trainerfor over 20 years, and in the gym i tend to see people just go half way up for their entiretricep series - don't do it! you want to get in full range. straightening the elbow iswhat hits the triceps. that's the function of the triceps. 4,3,2, and 1. put that weightin the other hand and we will go through all of that on the other side. k, ready? so, it'swide squat, curl, press. down here, curl, press. remember, when you go down into thatsquat, keep the feet wide so you are hitting
inner thigh as well. keep going. alright.looks good! we got about 4 more - make them good. remember to come all the way up. don'tcheat yourself, use your glutes! here's 2 and 1. from there, we are going to balanceon one leg and do hammer curls. if you want to rotate the palm up, that's okay. balance.stay tall. work the front of the arm. the other thing is, you don't want to grip theweight really tight, otherwise you'll burn out your forearms. focus here, biceps. 4,3,and2, okay, you ready, we are going to press it up overhead. we are doing about 12 repshere. so, if you want to do 2 rounds of this, that's fine, go heavy enough where it is burningat the end. that is the goal - go to fatigue. that's how you get stronger. exhale as youlift. let's do about 4 more, here's 3, here's
2, and last one. step back, lunge, step, knee,step and lunge, step, knee, step. remember, if you can say it, you can do it. when youstep back, make sure you are keeping that front heel down. again, you can always staywith just a stationary lunge here and that's fine. bend that back knee as you go down.4 more, stay tall, here's 3, and 2, and last one. let's go into our clock taps. step outat 12, to the side, behind, and cross. think about this knee here, here, side up, behind,and cross. so, keep trying to further and further. it's hard for me, because my toesare up a little bit on this hill. why i keep choosing ground that's not level - i don'tknow! but, i like these trees behind me, you know, i'm a tree person! keep going. you betterbe, if you live in the pacific northwest - that's
all i can say. a couple more. one more round.you are going to feel this in that standing leg. lost it, last one. going back to triceps,you can hold it this way, or this way, whatever is comfortable for you. i know i was holdingit this way, so i'm going to stay with that. so, elbows in, all the way up, all the waydown. full range of motion. abs engaged. so, we have 4, and 3, and 2, and 1, pulse it downbehind your head, 8,7,6,5,4,3,2,come all the way up, work the back of the arm. all theway up. abs in. keep it up! you should be feeling this, if you don't, go heavier, 4,3,and2, and last one. so, done with the standing stuff, so let's do some stuff on that mat.ok, so what we are going to do here is we are going to work the rotator cuff musclesin our shoulder. that's really the stabilizers
of your shoulder and when you injure yourshoulder, that's typically the muscles that get injured because we don't work them enough.so, we are going to do that. what we are going to also do is have the leg up and you aregoing to hold, for an isometric hold for our outer thigh. so lengthen that leg out as muchas you can, and abs in, your head can be down if you want or up, i don't care, either way.now keep this elbow right into your side, and go with a lighter weight, and then rotatethe arm up, and down, so lift, and down. nice and smooth. don't raise the elbow up becausethen i know you are going to heavy and you are trying to use that bigger muscle that'son top of the shoulder, the deltoid. so, rotate up, rotate down and keep that leg long. absin. let's change the tempo of our arm here,
lift up 2, down 2, lift 2, and down 2, andlift 2, and down 2, rotate up 3,2,1, and down, 3,2,1, and down, 3,2,1, and down and 3,2,1now up 1 down 3, lift, come down 2,3, lift, down 2, 3 and lift down 2,3. fast, 4,3,and2 and 1. ok, put that down, now we will do an isometric hold for inner thighs and wewill do some reverse curls for abs. so, all your going to do is have a yoga block or something,you can use a towel (rolled up), squeeze your legs together to hit inner thigh, you haveit in or wider, i'm going to have it wider, and you are going to do reverse curls. pinchyour shoulder blades and shoulders down, then lift and lower. so you are flexing in, tryingto use those abs and squeeze those knees together as much as you can. i'm trying to pinch myshoulder blades, you can go slower, and if
it's too much, you can drop the legs downand just go one leg up and one leg down. the other thing you can do for inner thighs - ifit's too much for the low abs - is just keep the legs down and squeeze the legs togetherthat way. so, there's a couple options for you, if you need it modified. so really pullin. squeeze tight, here we go, 4, and 3, and 2, and 1 and now lift it up and hold for 3,2,1and down, and again lift and hold 3,2,1, and down, squeeze those knees together as muchas you can. one more time 3,2,1 and down. let's go right to the other side as fast aswe can, ooooo, i'm going to be downhill, but that's ok. so, from here, reach the leg long,bottom leg can be bent or straight, whatever feels good to you, and then elbow in. ready?so, u are going to lift and lower, and lift,
and lower. how long can you make that leg- reach the heel out. breathe. head can be down. just remember to keep that elbow rightinto your side. so, it just depends on how tight your shoulder is, the muscles throughthe shoulder and the tendons, on how far up you are going to go. if you are like " uh,i can go as far as you!", that's fine. if you can go back farther, do it. as long asyou don't shrug your shoulder, you keep it down away from your ear. we got the crowstalking to us this morning, i don't know if you can hear that. okay. we are going to goup 2, down 2, and lift 2, down 2, and lift 2, and down 2, up 3- down 1, lift up2,3, anddown, lift up 2,3, and down, lift up 2,3 and down, now up 1 - down 3, lift, down 2,3, lift,down 2,3, lift, down 2, 3, singles, 4,3,here's
2, and 1. i hope you felt that. if you don't- do a few more right now! i'm going to go back this way, so my head isn't downhill.grab that yoga block, have it wide, center, whatever and let's do our reverse curls again.the motion is pretty small. you are keeping your spine straight, but it does flex at thebottom, obviously, to use those low abs. flexion is what we are hitting here for low abs. ooohhhh!that was a mosquito, get away from me! they love me so much, i swear. i heard it was like- what is it- i'm lacking vitamin b or something but, i dont' know about that. okay, keep going.abs engaged, push your shoulders down and have your hands out wider if you need to.try not to shrug - i might be shrugging. i'm trying not to. glue those knees together astight as you can, work the inner thighs. leg
lifts are great too for inner thigh work,but this is a great way to also hit abs. get two for one in there! 4,3, and 2, k, can youlift and hold it? 3,2,1, down, do it again, 3,2,1,down, just 2 more and we are done with these. last one. putthat down and grab a tennis ball. if you have a massage ball at home, that's probably evenbetter. so, we are going to do some trigger point therapy now. we are going to be goingaround the knee. so trigger point therapy is great, it improves your mobility, and reducesyour risk of injuries. when i started incorporating it, i've noticed a huge difference in theway i move. i move better. yea, it's a huge difference. like, i always have shoulder issues,and in through the neck and when i do this, oh my gosh it helps so much! definitly, tryit. we are going to be pushing down on the
outside of our knee here - we are going togo all the way around - but we will start with the outside. so, you can lay down, takethe top leg on the bottom or you can stay upright, i like to stay upright and kindalean into it. relax the leg that you are working though, that's what's important. relax theleg, but kind of lean into it and push down for extra pressure with your top hand. relaxingthe leg you are working, and you can just move the ball around until you find a tenderspot and then just hold it there, and do about 3 easy breaths. we are going to go all theway around the knee. if it's too hard or too much pressure, put a towel between your bodyand the tennis ball. from there, let's go behind the knee. your going to be hittingthe hamstring and calf. come down, put it
here, and use your arms to apply the pressure.so, you can position it towards the outside, middle or inside of the knee or you can doall 3. i'm going to bring my head down. i'm using my arms for more pressure, but i'm tryingto relax my leg. one more breath. from here, i don't know if you can see, i'm going togo between my knees, and i'm using my arms to squeeze the ball. so, you can sit up todo this too, you can be here and squeeze like that. since i'm here, i'm going to stay herefor a sec. squeeze tight, squeeze tight. focus on your breath. okey doke, let's go to theopposite leg. same thing. so, this bottom leg , you can keep bent or you can straightenit out whatever feels good to you as long as it feels good on your back. deep breathin and blow out. going to the other side,
outside of the leg, sit like this, ooo i'mon a good spot here, so i'm pushing down with my hand, trying to keep the leg relaxed. youknow, when you work with weights, what you are basically doing is shortening the muscleand flexing the muscle, so it is important to elongate these muscles in different ways.so, trigger point is good, yoga is good, static stretching - it's all good. how ever you canincorporate it in. i just like to show different variations. you can also get the front, wherethe quad is - on top of the knee. i will show you that. right on top of the knee, and layall the way down, pull the abs in tight, and just relax, you can lean into that leg a littlebit. if you want, you can flex, go into a hamstring curl and then release and you'llreally feel that and then again, you can do
3 of those, and then just try to relax itagain. there's different ways to do trigger point therapy. i'm a big reader, i have akindle at home - kindle paperwhite - it's the best - umm, so, i do a lot of reading,so there is so many schools of thought on how to do it. you may have learned to kindacircle it, to get in there, but do what feels good to you, just never go to the point ofpain with it. alright, we should do the other leg, and do the same thing. lay down and maybedo a couple flex/entend the knee, you can keep your head all the way down too. relaxthe leg. okay, let's go into a few regular yoga stretches. we are going to open up ourlegs here. i strongly suggest getting yoga blocks for stretching. so, you want to flexyour feet. kind of squeeze your quads - not
a ton, it just helps to enlongate the backof the legs, so we are stretching through the inner thighs. it just depends on yourflexibility on how wide you can go. if you want to take it out wider - you go for it.if you need to bring it in more, that's find too. the thing is, toes need to be pointingstraight up, because you want your knees pointing straight up. just take it forward. if youhave a yoga block, you can go here, rest it on the chest. if you are really tight, youmay need two yoga blocks to rest your head on it, that's what i'm going to do. take itforward. i'm right on the microphone here, so sorry if i'm loud. k, so you can have yourarms out forward, rest them on your legs, but just relaxing your neck really makes adifference. hopefully i'm not yelling at you.
deep breath in and blow it out. okay, fromthere, we will go into straight legs, yoga block here, or take it down. just see whatworks for you, heels out long, slight contraction of the thighs, and then taking it forward.uh - i'm on a hill, so maybe i can't do this today. so, i'm tucking my tailbone, but i'mtrying to lengthen through the sides of the waist. do one more breath. inhale, exhale.let's take it down, open up, and relax. just going down and relaxing does make a difference- focusing on that breath. breathwork is so beneficial in so many ways for your body - it'sa great stress release. so, just open up the legs, pinch the shoulder blades - a littlebit to open the chest, drop the arms down. take a nice deep breath in and blow it out.relax from your head, all the way down to
your feet. think of your limbs - your armsand your legs- being very heavy, but your chest is open and light. breathe - inhaleand exhale. try to breathe all the way down into those legs. get oxygen into those legs.one more time, deep breath and blow it out. bend your knees, roll yourself to the side,push yourself up to a seated position and guess what - we are done! you did your legsand arms today! thank you so much for joining me. let me know how you are doing with yourworkouts, leave a comment, make sure you subscribe to my channel, and you can follow me on socialmedia too. alright, you guys, have a great day, thanks, bye!
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