Um, okay. So, class today, we're going to do a slightly different kind of timing schedule than we've done before. Um, in that it's called an every minute on the minute. So, we're going to have four exercises that we do a certain amount of reps and when they're done, then the rest of the minute is ours to rest. So, the full cycle because the one exercise will do one side and then the other side. Um, the rest of them will be they're simple enough to like switch sides. So, we won't have a full minute for the other side. We'll just do 10 reps on the one and then 10 reps on the other. And then the rest of the minute we rest. So, we're going to cycle through those five minutes four times. So, it'll be a 20 minute workout kind of when you go back to do it. But again, you can scale it. So, if you're like, "Oh, I only have 10 minutes right now. I'm going to go through that cycle twice or I have a half an hour. I'm going to go through that cycle six times." You can really just really simply scale these every minute on the minute kind of things. Um, and so it'll keep our heart rate kind of up a little bit more. And then as we get fatigued, we'll feel that that break is actually getting shorter possibly because we're getting slower and getting our reps out. So, this is one way that we'll do the every minute on the minute. Next month, I'll do another way um that we do every minute on the minute that is a bit of a pyramid. So, it's the reps decrease or increase still using that every minute on the minute kind of idea. Um, okay. So, you will need access to a wall, a chair or elevated surface dumb and a couple of dumbbells and a heavy dumbbell and or kettle bell and a chain. So have those things kind of around. Um how elevated? Yeah. So I've got a chair and yoga blocks. Um the exercise we're going to do is like a sit to stand, but I want us to focus on more of that femur rotation being the majority of the range that we're using. So So when I come down on this single leg. I only want to get to there because I want to really work the action of the femur. Whereas, if I go lower, it's going to [Music] become it's going to become more chin femur than just femur. So, you can do either. I'm going to be more elevated. So, But if you had a box or a coffee table like something like that and really we're just touching it and going. So it's not like we're giving the weight to the object and then going. Okay. And if you want to wear your gloves, you totally this would be one that you totally can and should. And then grab a chain for for a warm up. Okay, I think I'm actually going to we're going to go through the exercises first, then we'll do a little bit of a couple minutes warm up and then we'll move into the workout. just rather than warming us up and then having to go through the exercises, you know, you may come down again. So, exercises, first one is the one where we'll do 10 reps on one side, 10 reps on the other side. And this is a side plank using the wall. And we're going to uh scale it. So, I want us to be up on our hand with with this guy rather than our forearm. We're going to get onto the wall with the ball of that foot. Okay. And then we're going to use the wall on the hand. Press ourselves up here. I'm going to keep this knee a little bit bent. I don't want to go completely straight. And then this foot's going to come to the wall. And I'm going to rep out by squatting. and up. Squatting less squatted. Squatting less squatted. You could come down and come up, but I'm going to use that kind of femur back a little bit squatted, less squatted. We're doing 10 of those and then we set up on the other side or then we finish the minute and then we set up on the other side. It's like really kick that power pad of the foot into the wall. And don't think that you're trying to like let your hips be a little bit back. You're not trying to kind of have your ankle, hip, and armpit in a line. you find that set up? Okay, cool. Cool, cool, cool. Okay, then. So, we'll do that'll be the first two minutes. We'll do 10 on one side um and then 10 on the other side. Uh or 10 on one side, finish the minute with rest, and then be set up to do 10 on the other side and then again finish that minute with rest. Then we're moving into 10 uh push-ups. I like to have one side elevated. The other thing is if you are going on your toes, let the shins pitch. Make sure you're not locking out at the the knee because then you'll fight your lower body with your upper body trying to get yourself down into the pushup. Okay? So, um, let the knees be a little bit bent and think of the shins are coming towards the ground. You'll do 10 push-ups at whatever height works for you. And then we got the rest of the minute for our rest. You could do five. Maybe you need a 10 second rest and then you do your next five and then you got the rest of the minute. Okay? So break it down in that minute, those 10 reps, how it works for you as we go along and things get fatigued. Okay. From there, we come up to standing. What I kind of recommen as as As you're done the exercise we're doing, set up the next exercise at the start of your rest and then take your rest so you're ready to go right away. This is the one where we're going to use the lighter dumbbells. And we're just using that height. You can do both legs together or single leg. So both legs together is going to look like pitching. I'm gonna put that weight out in front. Come back up. Put that weight out in front. Come back up. Put that weight out in front. You could think of it too, Debbie, because we were working with that idea of like the flap. The other day, you could work it as, you know, weights flap, but weights out in front as we pitch the femur back. And then we flap or think of that wrapping of the lats, folding of the lats as we come up. If you're going to go single leg again, same same idea. You could go single leg down, two legs up. You could go two legs down, single leg up. You could go single leg down, single leg up. Okay. Yeah. So, I'm not putting giving my weight over to that. It's just a reference point that that's the end of the rep. Like that's the end of that range. Now, I'm going the other way. Um, but use the weight in front as you pitch the femur back. because that'll give you something for that femur to work off of. Feels very different than if I were to go back and come up. Um it's it's a totally different kind of muscle sequence. So you can either do 10 with both legs, five with both legs, and five with one and five with the other. Again, within that minute, kind of scale it based on how you're feeling. And then from there, we're going to single arm rows. So, I'm going to use a kettle bell. You can use a dumbbell, but you also want a chain. So, actually try it just without the chain for a second. So, whatever that heavish weight is for you, you're going to take it I like getting a hand on the wall and I create that push. And then this guy, I let the weight hang and the elbow I twist up the triceps and bring it back. So just feel how that feels. Then try it where you take your weight. I'm going to wrap chain around. I want a longer tail end. Okay. And then I want a shorter end that just comes into my hand so it lays kind of across the power pads. It just lays kind of across the power pad. So when I get that kettle bell, it's I can really feel the power pads. And then the other end of the chain can just hang or you can hold it in the other hand. But I find getting so I can feel the power pads. Again, you've got the gloves. So you might find it feels the same when you use the gloves versus when you get the chain. But again, it gives you this sense of this part of my hand being able to press into play the piano keys engage with what's in my hand versus really having the fingers curled around it and it feeling like the fingers are what are holding that object. Ra And then the fingers just keeping the object so I can work the power pads into it. I find I can pull more weight with things when I can use the power pads of the the hands. The other thing is like we've worked with before that if I'm here and when I go to pull, I can kick with those feet. I can kick with those feet and that's also going to more power with that pull. It's not that you have to do all of these things with every rep, but know as you get fatigued, ah, I can change my focus and still have each rep feel really strong, connected, coordinated. Okay, so those are the four exercises that we're going to do. Any questions? You good? Okay, thumbs up. I'm gonna layer down. It was chilly when I was outside earlier, but not chilly anymore. Okay, so let's get warmed up. Grab a chain. Okay, I'm I'm just going to aside that is going to start off and lead me for this first 30 seconds to a minute. I'm just letting a side lead. I'm recognizing that if I get to a point and the other side starts leading, it's going to it's going to lead. But start to just notice as you're moving and following the flow of what's kind of happening who is leading. Okay? You don't have to make anybody lead, but pick a that you're going to start with leading and you're just following that around and then feel for in that movement when the other side takes over when that first side comes back and leads. Okay. Play with changing levels. So get down to the ground. Get up back up from the ground. Again, it's like this change of focus and external focus that changes up how this feels versus get down to the ground, get up to from the ground. Gives us a different focal point. maybe. Okay. So, now for the next minute, the game is one side's going to lead, one side's going to follow. Just acknowledge who's doing what. And we're going to be on a single leg. Okay? So, you'll never end up with two legs on the ground. So, pick a side that starts to lead. Move in ways in a single leg. It's okay if that leg comes to the ground. The other leg's going to come off. Okay, let that go. Shake it out. Start on your other leg again. Pick a side. Just have it start leading and then acknowledge when the lead goes to the other side. Okay, bring both legs to the ground. Shake it out. Okay, set that chain down and get your equipment. in handy. Grab a drink of water and we'll move into our first every minute on the minute here. Okay, so we're starting with that side wall plank squat. Ready. And here we go. So once you're done, get yourself orientated in your space so you're ready to go on that other side. Flip around. 10 seconds. two and one. Here we go. and break. Okay, get things organized for your push-ups. 20 seconds and then we'll start our 10 pushup minute. Five, four, two, one. Here we go. and break. Get your surface once you've done your 10 push-ups set up. for your sit to stand. And here we go. Okay, get once you've done your 10 or 10 on each side, get your chain, heavier dumbbell and or kettle bell organized. And here we go. Okay, get ready for our plank. Four, three, two, and one. Here we go. Two, three. and break. Once you've done your 10, you're on your rest before we go to the other side with this one. 10 seconds. 5 4 3 2 and one. And then you're on your rest, but get yourself set up for your push-ups. 20 seconds and then we're heading into our push-up minute. 10 seconds. And here we go. and break. So in that one I did negatives. I had knees elevated as I lowered down. Then I kept my knees down as I pushed up. So lots of ways to scale it based on how you're feeling at any point through the workout or in a given day. Okay. Ready? stand. Here we go. Okay, on these guys I did both legs down, single leg up. So I ended up doing 20 reps. Just so I got my 10 single ups on each side. Okay, get set up on a row. I know that I get a bit longer break when I get back to my side plank. Here we go. And this is one, Debbie, too. Like we've talked about, you could use collar bone as your focal point to also change up how that load feels, smoothness of movement. And just even feel how each side the direction there's a subtle direction change in the collar bone as that focal point. Okay, that took my full minute. So, we're back to our side plank. 10. 10 on this side. Then that little bit longer break. How are you doing? You can just reach a thumb up into the frame. Perfect. Okay. Yeah. 20 seconds and then we'll be on our other side. And this is our third time through. So, we've got one more after this. 5 seconds. Here we go. Get what you need handy for push-ups, which will start in 30 seconds. that works out. Okay. It's a really short break on a sit to stand if you do 10 each side and same with the row. Um but kind of catches itself back up. I'm finding on the the side plank where we get a longer uh break on each side. Okay. Three, two, and push it up. Once you're done your 10 push-ups, get your sit to stand stuff organized. Four, two, and one. Here we go. You'll notice um if you watch me as I do that sit to stand and I come up on one leg, it's Like what I do is different depending which leg I'm coming out of that backward femur pitch into that forward femur pitch. Um, so when you watch that back, check it out. And rows And see break until we hit that side plank on our first side again. In five, four, three, two, and one. Grab a quick sip of water. 30 seconds until we start that on our other side. 15, five, four, three, two, and one. Also know that top leg could stay on the floor behind or in front of that bottom leg. Just As a point of note here, again, just to keep things scalable on any given day or at any point during the workout. Also, if your baseboards are funky, um the ball of my foot works on how wide my baseboard is, but you could place a yoga block on your baseboard if it's, you know, a lower like a one inch profile and it just ends up being in a weird spot on your foot. Here we go. Last round of our push-ups. 10 seconds. We're going to our last time sit stand. And then get set up the time you got left for that row. Last time. Three, two, and one. And we're done. Um, did you feel the difference between what the collar bones did on each side in the row? Yeah. Yeah, it's cool. Um, okay. We are There we go. So, let's cool down and do just a couple other things for our core. So, get a a dumbbell lighter, a little bit heavier, not really anything more than 12, 15 pounds, I would say. Probably going to be good with 10. And We're gonna hold it with both our hands either on the end like so or on the the the bar of the dumbbell itself. Let how those hands um organize for you. Um don't don't uh micromanage yourself. So let whatever the instinct is of how your hands want to be, let that instinct be. Okay. So from here, we're going to just take the weight to the side. It doesn't have to touch the ground, but we're lowering it down to like the hip pocket. Okay? And then other hip pocket. You can lean as far back or close to the legs as you want. What I want you to think is As I'm coming to that hip pocket, let that thaw have a sense of that thigh yawing. Not the whole leg. So, it's not like I'm getting the leg out of the way like that. It's a subtle yaw of the thigh. Yaw of the thigh. And you'll just feel how that'll make a bit more space as you come over to that side with that dumbbell. Okay, one more time each side. Good. You're going to take that dumbbell. I'm going to take a lighter one in the both the hands again. You might grab the end. You might find that you actually like a a mixed grip. So, one palm facing you and one palm facing away. Again, just kind of go with the instinct of what is there today and right now. And then we're going to work those arms and that dumbbell up overhead and the legs will come up. Maybe the legs reach out long through those power pads and then we'll come back to a seated position. Okay. So, we're just going to come in and out couple of three more times here. Again, establish those arms, reaching them up long, and then reach out one and or both legs. And then you're going to tuck it in. Reset. We'll do that two more times. Okay, last one. Okay. And bring it in. Those legs are crossed. We're just going to frame one knee with the hands and then walk them out. One hand will reach out farther than the other. Maybe we think of letting the elbows be heavy. Drawing the torso down onto that one thigh. Taking a couple of breaths here. Feeling a stretch in that trail glute outer hip. potentially could be in that front glute, outer hip also. Okay, walk those hands through center. Frame your other knee again. Reach those hands out long. One will be out further than the other. Let those elbows be heavy. Maybe the forearms come to the floor, maybe they don't. Couple of breaths here. Hopefully with each exhale you feel the chest, the belly, the torso sink a little more onto that thigh. Okay, use those hands to press yourself back up. Um, if you've got a towel handy, grab it. You're just going to take one leg and get it out of the way. So, that might be that you take it out into this external rotation. Might be that you take it into this kind of hurdler position. Might be that you just move it out of the way and you don't think about it. And then you're going to bring that towel. Could also be your chain across the ball of that foot. Sit up nice and tall. So you bring your that side of the rib cage and belly to your thigh. And then you're going to reach that leg out. But keep that side wall of your torso glued to the thigh. So wherever you get to is where you get to. And then you slide back up. super glue. Almost thinking of it's the back of the pelvis pushing the leg into that thigh to unpitch it. Right? So, make sure the tag on your shorts or pants is coming with you. That's going to ensure that you stay super glued to that thigh. One more time this side. Okay. And then switch legs. So we'll put And again, put that leg wherever you want to put it. So like on this side, my leg wants to stay folded in like this. And my foot kind of ends up being under that thigh. And I'm just going to leave that leg there. It actually works out really well on this side. Think again of that half of the torso, your back pushing that thigh. So, we want to make sure the pelvis, hemi pelvis is coming with us. Okay. And then we're going to come back up. Just bring the soles of the feet together with the the legs open up. You can have those uh feet as far or as close to the torso as you want. And you could reach and grab onto the shins and kind of sit up tall that way. You could bring the hands behind you. And again, tent the fingers and or walk the hands and get up this way. So again, move into the place with your arms where feels like you've got the most space in the shape you want to come into here. Take a couple breaths. Okay, we're going to come onto our belly. I'm going to use the chair. So, one leg's going kind of outside that chair. And then I'm going to get snuggle into that chair so that I can rest my shin on the front edge of that chair seat, but my knee and thigh kind of wiggle underneath. I end up having to bend my other leg, too, just so that um I come into the range where like my thigh stays on the ground. That front hip stays on the ground. My heel comes towards my butt, but I'm not having to pull my heel to my butt. So, just a passive stretch. You could rest your forehead on the backs of your hands. Maybe that other leg, the knee comes out to the side. Okay. And then shimmy your hips over the other side. So again, one leg comes out to the side. I'm going to use that chair to snuggle my knee under and then rest my front of my shin ankle on that chair. Okay. And then the last thing we're going to do is come up onto your shins, knees together, pads of the big toes together. Rock back to wherever you rock back to towards your heels with your butthole. And then hands could be tented on the floor in front. Just kind of sliding those fingertips forward so we round that spine. But we can kind of be broad through our collar bones here. And just take a couple of breaths down into the kidneys, down into the pelvis. So think of filling your back body rather than breathing into your belly. Good. On your next exhale, kind of tone up those low abs. Kind of like the tone that you would have if you coughed or sneezed. We're going to sit up. Just reach those. If you come to kneeling, if the ankles or the tops of the feet aren't tolerating that today, reach those hands up to the ceiling. Wrap them around. Give yourself a tight squeeze and a pat on the back.