a band with a handle or a therapy band one of these guys and a circular band and if you don't have a circular band you can use this therapy band as well right so we're going to start with just the ball right now and w our core muscles so if everyone would stand up and grab your ball we're going to stand nice and tall we're going to take the ball on one thought i we're going to reach up and around over your shoulder your forearm should go over your shoulder your foot should pivot and you should feel these muscles working and then back down and we're ready let's go push and as your choice is when you want to exhale good and the more you push the forearm over your fish are going to get a bigger stretch good and you going to give me four more exhale exhale exhale and last one can do the same thing on the same side other side one shoe big twist three four five six seven and last one eight so now we're going to be working on our glue muscles we're going to put our weight right over the chairs i'm just going to trim my chair to the side you guys can stay that way just so you could see using these muscles right here your glutes you want to push exhale and squeeze so on the bat way back up you want to squeeze your glue muscles so we sure if heels into the floor for five you forget to breathe you could count six seven abs are nice and tight a looks good watch those nice nine percent but back a little further tan you got two more and then you get to sit down eleven and you can sit on twelve twelve and have a seat we're going to take this bone go right into our inner thigh i would take the ball right between our legs sit up as tall as you can you want to sit off the edge of your chair feet or flat on the floor or wheezing gaijin your core muscles hold a chair if you need it to remind you of your form and we're just going to squeeze the ball squeeze squeeze squeeze just like that keep the rhythm keep your feet on the floor and just push and now we're going to squeeze and hole so now squeeze hold chew three we're doing eight five six seven release remember when you're squeezing you want to make sure you're breathing ready squeeze again one two three four five six seven release two more times in and squeeze one two three sit up taller five six seven release and last time in and squeeze one two three four five six seven release and now we're just going to pulse for sixteen ready let's go squeeze chew breeze sit up tall use that to chairs you need to go we got eight to go one two three four five six seven and last long good job take that ball now you going to grab your man with the handles all right we're going to take it in front of you so we're going to hold it maybe six to eight inches apart and then grab those handle so doesn't swing around all right again if you need to use this kind of a hand to sign this therapy band and you can hold that in the center as well all right we'll use this you want to sit up as tall as you can abs are nice and tight again off the edge of your chair in all you gonna do arm straight out in front you know bend to the elbow just pull your hands apart pull pull good and what you're working here keep going of these muscles right here with your stabilizer muscles in your shoulders and your neck you're also going to feel this in your shoulders also therapy exercise for your shoulders helps to strengthen your shoulder muscles good gi me eight more seven six five four three two and this is the last one great job ok so using our band we're going to work on our triceps and our biceps now so you going to take the band you're going to wrap it around one foot tuck it underneath and wrap it twice so that it doesn't slide out from under your shoe and we're going to end up holding two handles all right really good so your foot is straight on the floor your toes to the ceiling sitting off the edge of the chair use that other leg as your stabilizer leg so that you don't slide around and now the hand that is attached to the band that's on the foot is the arm that we're going to use and we're going to work on our triceps the arm is going to come straight back and up straight back and ready it would go triceps you're going to feel this these are swimming muscles shoulders good exhale sit up tall what you're form give me eight more if you can it's one and two three and four five six seven and list one good now we're going to work the opposing muscle which is your biceps you can just flip your hand over now palms to the ceiling elbow with step to your body sit up as tall as you can and curl that hand to your shoulder and back down if it's to hoard you could always make that band a little longer on that side to help you get through the range of motion always one full range of motion ready sixteen of these here we go nice and tall exhale as you come up good keep that elbow stuck to your body don't lift good so now we're going to do a second set of everything so turn your hand over palm to the back wall sit up tall working or not triceps again another sixteen let's go pull pull good now you want to be conscious that you're not leaning  more set of biceps turn that hand over palm to the sailing straight on to start with so you get full range of motion as you curl em back down looks good to exhale three four five six seven to go tighten up that muscle think about the biceps two three and four five should be getting tired now six seven and last one eight good going to unhook that wrap it around your other foot so we took it under and one loop around this because one time it slid off someone's foot and hit them in the head and we don't want to do that ok we already triceps first palm faces the back wall sit up tall let's go sixteen to be again if it's too hard and you can't get that arm all the way back then you want to make the band a little longer five six if you forget to breathe on each one seven eight you want to exhale one chew three now on these you want to make sure you don't use your wrist as it gets as you get tired you might start to flick your wrist a little bit and you want to make sure you only come in from that bicep and your wrist stays nice and straight ok you got eight to go one keep it soft sixteen to remember if you get tired you need to stop not just because i keep growing five i have to six seven eight more one two three four five should be getting harder six seven and the last one good you know the weight is right for you the band resistance if the last couple of hearted should always be a little hard at the end ok take it off but if they're all hard and you can't get your arm up then the band is too hard for you so let's just stretch those muscles so first for your biceps put your arm up onto the ceiling and pull down on four fingers and just stretch that good and that same arm is going to come right over head and push on that elbow and push it down and that's going to get your it right so now we're going to get our bands that are full circle and we're going to put them around our ankles so it's going to feel a little different it's a new exercise to a lot of people can to make it nice and flat if you do not have that kind of circle band you could take that therapy band and you'll just tie it in a big bow around your ankles and i'll do the same thing i don't need to pants i'll use one i don't need all that extra resistance we're going to stand up if you are unsteady on your feet with these bands on you can do a couple of different things one is like barber she's going to stand behind our church chair and she's not going to move around the room she's just going to work her legs and strengthen them side to side you also can have a table in front of you hold onto the table abs nice and tight and move around holding onto the table that way all right so what we're going to do is come behind her chair just to make space right and we're going to work four steps to the right four steps to the left so your toes a flow weird your abs are tight your knees are soft when i say abs are tight you just contract the muscles like you're going to get punched in the belly you're not sucking in your belly you just tightening it up we're going to walk for the right for the left ready let's go push push push push good and and to the right exhale as you push now you don't want to change your form your back is bothering you you're probably doing it wrong so you want to stay nice and chill all good and so the right push push so these are all the muscles you're feeling and so the last push push push good one more time we get entire and last one good dinner right in the turn to the side so barbara going to sit this one out you don't have to do this one but again if you have a table to hold onto that's what you'd hold on to but let's watch everybody else what to do so stay on that side of your chair we're going to work on a diablo so it's going to go step together step together ok we're going to four up for back right here we go nice and tight let's go step together step together step and now we're working backwards to make sure nothing's behind you you're going to push through you feel as you go back good and now flowing again can we do that push push were chosen one today and backwards next time you teach the class and i'm going to be the modified person last so i'm ok you know that's it we're going to work on our glutes now so bar was going to show modified version of this without using the bands at all and everyone could do this even if you're just waiting for your tea to boil it's a great exercise to do in your kitchen anywhere but if you're using the band you're going to put one shoot through the band so the bottom your shoe was through the band and the other end is still wrapped around your ankle barb is going to do it with just her knee bent so you need that a ninety degree angle you start with your knees together you sit up as tall as you can and we're just going to push your heel straight back leg that's it can you do for more one two three and last one for good we haven't done those i see in a while you've got to make it hard though even modified you can make that squeeze you've got to really focus on the muscle you're using and start with your knees together now yes so then you always have a little more resistance on that leg or we're ready for sixteen on this leg let's go push push push good pressing through the heel seven eight to go one two three four and five six seven and that's it a good job you could take those off those tortured man some of you call them that's come in the chair we're just going to stretch those muscles so first thing i want you to do is take your left foot put it across your opposite knee and lean forward and that's going to stretch that whole area open up your hip a little bit good and now we're extend your left leg straight out in front toe to the ceiling you're nice and tall and just slide down and hold feel that in your hamstring you exhale on the just hold you never balance in your stretch you just low for difficulty so the higher you are the easier the push up as you go all the way down to the floor the more difficult to push up it so we're going to start with them on the wall just to show you those but if you have a sturdy table you could take them a little  longer sorry a little lower and lean on the table and make it that way or you could go all the way to your floor and do them on your knees but this is a great way to build your upper body strength and core without so much impact on your body ok so we're going to use the ball for another exercise right after this so we're just going to put the ball between our knees right now and do the pushups this way so i'll do them a first and then i'm just going to walk away to check everyone's form now so you can be right here handle be shoulder with  a little to add in all the way from the wall i want you to come to your toes you don't want to keep your heels on the floor because then you'll feel it in your calves so much and we're going to come down bring your elbows out wide and push straight back up elbows out wide and push straight back up good on the way up keep go on the way up is when you want to exhale you want to nice flat back you don't want they look perfect you don't want to lead with your belly you don't want to lead with your nose you ok and when you come down you want to push through your hail feel your hand to come back up anybody counting two hundred six i didn't know you had it in your helen take your feet away from the wall sit up tall and lean into the ball so you want to squish the ball without putting your shoulders on the wall so there's this little space also if you have those big extra balls this is also a perfect exercise to do with those and you're just going to sit down like you're sitting in a chair push through your heels and come right back up sit like you're sitting in a chair and press through your heels and come right back up good keep one good you don't want to feel any pressure in your knees if you do you want to take your feet further away from the walls so what this is working is working a quadriceps muscles also working your good muscles it's fun and it's fun to get a nice massage with the book let's make this our last one good job now we're going to come to the wall without the ball and we're going to open up your chest muscles so we're going to put our our feet against the wall with close as you can your back against the wall you can take a deep breath and you're going to try and get your elbows against the wall and your shoulders now what this is is a lot of people are very round shouldered right now and you guys can release because they're using the computer all the time and they're talking on the phone and everything is all crunched so we want to open up those muscles so this is one way to do it or if you have scar tissue in your shoulder you might had surgery or breast cancer all those things will tighten these muscles so we want to open them up so this is one way to do it and you can just go where you can don't force it out there but that the more you do this exercise the more you going to be able to get back eventually ok so let's come up here and you want to breathe when you're up here ok breathe and relax and then there's one other way i want to show you we're going to take a deep breath and we're going to put our arms up here and we're going to rotate so now we're going to rotate our arms down and right now just one arm of the times going to come up and down in the other one so if you can get one arm back this one's going to help that second arm get back a little further give me two more and last one good looks like we're all waving ok let's turn around we're going to do one more set of push ups you could do with or without the ball i'll grab your ball and it's a worry about it one more set of pushups sixteen of those we're going to count up this is three good so you make it just a little harder by slowing the move down seven so slower is always better and eight and now you going to do one set a singles evade if you can't that's too much then you stop where you need to stop i haven't seen these guys in a couple weeks so maybe they haven't been exercising and maybe they can get through this a that's ok you don't want to push beyond your  limits we don't right one more set of these guys just to stretch and open up ok take a deep breath and hold here for four three two one and down and one more up here for three two one and down and let's get our ball we got one more set a squatch you're going to give me eight squats and then roll down with those right behind your back take your feet away from the wall shoulder with the part and just sit all the way down like you sitting in a chair and come right back up squeeze through your heels pressure heels into the floor and squeeze your glue muscles these are glued muscles you gotta think about squeezing them we've got to find them sometimes all righty so let's right here we're going to sit in our chair we're just going to stretch nice and tall right so we're going to extend our legs take a deep breath and lean forward and and then we're going to come to the other side across stretch this way and you're going to put your hand on your opposite maybe put the other hand behind a chair take a deep breath and keep your feet flat on the floor us and the other side same thing here and we're going to take your hands together and together turn it inside out push away exhale and now take it over head and both hands together behind you squeeze open and bring your legs together wrap your hands around your knees lean forward in strachey lower back and come back up and that was a great job guys thanks