[Music Playing]
Move over and grab your tool. We are going to do some dynamic work in the body using both of the tools advance at the same time. You are going to become a calorie burning, strength-building machine. So I want to make sure your form nice and tight and keep yourself nice and centered and keep your breath alive. I want you to put the tubes under one foot. Keep the arm separated and take that opposite foot behind you back in that split lawn. We are going to do a bicep enhancing exercise together. You are going to lift your back foot and bending knees. You are going to extend that leg to connect the handspring why you give yourself a bicep curl. You are balancing on your stable leg. We are going to take this nice and slow in four, three, two counts.
Up two and down two again, up two and down, two, re-up two and down. You are working balance, you are working control instability and you are also working on hands and your biceps at the same time. So you workout very effective and appeasing here. Keep your body tall in two, can we do some single. Let us do some single, single one and two. Good job. Three and four. Four more, let us go. Four good job three, two more you got this in two and one. Excellent work.
Feet shoulder with apart. You are going to double up your handle up the hand. Making sure you get enough resistance with that bicep. You are going to do a curl on the legs. So this time you are going to bring your heel up into your body and back down. You will still be working on a hamstring but we are doubling the weight on the biceps. So be careful of that weight. If it is ever too much weight just separate the handle and just one side.
You guys ready? Single up. One and two good job and three do not loose your balance, focus into the body, let us go. Press and press good and squeeze and build it up. Nice dynamic work. Push, come on and squeeze, excellent build up that biceps, kick it in. Keep it up, four more we got this, in four, in three, two more, in two, one more and one. Good job.
Separate those handles and we are going to go back into our split lounge. Back foot, front foot count to two given a flow at your back foot. Now if you are just starting, you want to keep your toe planted to the back. If your word banks you, can float that foot and bend front leg for some balance. You are going to pull that foot up into the air while you reach forward to your shoulders and bring it back down. Four, three, two up and down. Up, two down. Here we go, one, two and down two. Again, one, two, down great job. Pick it up! It is a great exercise for your legs, excellent exercise for your shoulders and back. Keep it up here we go, one, two, down, two. Again, one, two, down reach as high as you can go, up, two, down, one more time right here. Up, two, down and two good job.
Step shoulder with apart you are going to double up that way for the bicep one more time remember ever if it is too much weight then separate those handles We are going to do a split squat with the bicep curl that goes like this. Split squat, bicep curl. Let us do this down, up, down, up, down, up and if you know that I am keeping my lead leg nice and long. Focus. Split, squat here pressing high. Now we are going to burn out that bicep we are going to give you some pulsing work on that bicep. So be prepared, couple more count like this. We have four more here, let us go. Four, three, in two now hold your legs in double time bicep. Go one, two, three, four, and five. We are going to take you to the inside for eight counts. Go one, two, you got this, three, four burn out that biceps. Ready. take it to the outside let us go. Eight, seven, six, do you feel it because I feel it too ready take it down and breath, good job. Nice work. Out work.
We are going to repeat that whole sequence on the other foot. Are you guys ready? Take out that tube. Get right back to that center and switch feet so now we are long leading on that other leg. Slip launch; bring it tight, the handles, are separated between the hands. Remember our bicep hamstring is what we are working except this time we are going to bring the weight to the outside for an outside curl. So launch forward lift that foot and bring it back in for the hamstring ready. Here we go. Single off for two up and down. Good job come on. Up and down find that balance. Up and down. Good job keep on going. Up and down good job almost there. Up and back lens breathing tight. Up and back, do not lose that balance, keep it tight and back. One more time like this. Can we do some single. Let us go single it out. Come on, here we go, one and back two and back very good three and back four. Four more like these you got these four and three, two more in two one more time and one, good job.
Split shoulder apart, handles double up. Remember you always have the option to go single or double to this next exercise. You are going to curl that leg with the bicep curl as well. Are we ready four, three, two here we go curl and back. Still working the hamstring by adding a little dynamics to the work in the leg, press it up. Let us go, come on, press and press good job and press excellent work and press. Keep it moving. Squeeze and squeeze. Good job keep moving get a couple more like this. Let us do this up and down work that bicep every time. Press it out you got this. We have four more then we are done. Let us do this, four and three and two and one. Good job. You are going back to your split lounge. Back to that split lounge, separate those handles, remember that floating leg you are up to hold it to the ground or float the leg and bend the front leg. This time as we are going to be reaching forward, were actually we are going to leap and reach out to the 45 incorporating more shoulder work. Then four, three, two, up that is it up two, down, two. Again, beautiful form lifting nice and tall find that balance, burn that calorie burning zone now pressing high for building long lean muscle. But more importantly building nice stability, control, keep it up, come on couple more, up, two, down, two, good job, up, two. Let us do two more like this. Come on, up, two, down, one more time you got this, up, two, and down. Good job.
Double up those waist on the hand. Open up for a split squat remember your stable legs that might be long. Four, three, squat down, squat biceps. Let us go, squat bicep every time, down, perfect in your core. Keeping your body tall and press and lift. Come on press and lift get that heel down into the floor lift up bicep. You are connecting you abs as whole time here. There is no time to let him go at all. Come on keep it up. Press and seven, we have got six to go. Six and five, feel that sweat coming and three, two more. In two are you ready to hold it in, let us go double time on that bicep. Let us go, one, two, flex that muscle, flex it up. Let us go, four, three, two, inside curl come on. One, two, three, four, five, six, outside last eight counts. Let us go, eight, seven feel it muscle exhaustion right here, four, three, two and one. Good job.
