Deenaz leads a toning workout with one-leg deadlifts, lunges with bicep curls, one-leg bridges to chest press, and mountain climbers. The routine emphasizes stability and core engagement with form cues and a cool-down stretch.
Chapters
Hello everyone, welcome back. This is Deenaz, your fitness expert, working on your toning exercises. We are on day 4 of week 3. These exercises are designed so that you are not only physically fit, but you're also mentally fit. Today we're going to take your fitness levels to the next level. So we're going to start with a one leg deadlift, which will challenge your core and the stabilizers of your standing leg. Let's get started. And the first exercise is the deadlift. Down and up. If you have any severe back pain, I would suggest that you avoid this exercise. 3, 4, 5, 6, 7, 8, 9. 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, and 20. Put that one dumbbell down. Now we're going to do the same thing with one leg and one dumbbell. 5, 6, 7, go! That's 1, 2, 3, 4, 5, 6, 7, 8, 9, one more, and 10. When we do one leg exercises, it's always better to cut down the repetitions. We can always go up on this— on the sets. Other side, 5, 6, 7, 8, Go! That's 1, 2, 3, 4, 5, 6, 7, 8, 9, and 10. Pick up both your dumbbells now. It's a front lunge with the bicep curl. 5, 6, 7, and go. One right and one left. 1, 2, 3, 4, 5, 6, and 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, and 20. The next exercises are going to be on the mat, so go get your mat and lie down on the mat. And the next exercise is on the mat, it's called a one leg bridge to a chest press. So lift your leg up, lift and lower. 5, 6, 7, go. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13. 2 more. 14 and 15. And other side. 5, 6, 7, hold it there. 5, 6, 7, go. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12. 13, 14, and 15. The next exercise is the chest fly along with inner thigh, outer thigh work. Lift your legs up, take it out, hold it there. In and back, let's go. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, and 20. The last exercise is called mountain climbers. We're going to go on our palms and toes, and we're going to go in one right and one left. 5, 6, 7, go! 1, 2, 3, 4, 5, 6, 8, 9, 10, 11, 12, 13, 14, 15, 16. 16, 17, 18, 19, and 20. Sit back on your haunches. Let's stretch. And the first exercise is the deadlift. Down and up. If you have any severe back pain, I would suggest that you avoid this exercise. 3, 4, 5, 6, 7, 8, 9. 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, and 20. Put that one dumbbell down. Now we're going to do the same thing with one leg and one dumbbell. 5, 6, 7, go! That's 1, 2, 3, 4, 5, 6, 7, 8, 9, one more, and 10. When we do one leg exercises, it's always better to cut down the repetitions. We can always go up on this, on the sets. Other side, 5, 6, 7, 8, Go! That's 1, 2, 3, 4, 5, 6, 7, 8, 9, and 10. Pick up both your dumbbells now. It's a front lunge with the bicep curl. 5, 6, 7, and go. One right and one left. 1, 2, 3, 4, 5, 6, and 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, and 20. The next exercises are going to be on the mat, so go get your mat and lie down on the mat. And the next exercise is on the mat, it's called a one leg bridge to a chest press. So lift your leg up, lift and lower. 5, 6, 7, go. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13. 2 more. 14 and 15. And other side. 5, 6, 7, hold it there. 5, 6, 7, go. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, and 15. The next exercise is the chest fly along with inner thigh, outer thigh work. Lift your legs up, take it out, hold it there. In and back, let's go. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, and 20. The last exercise is called mountain climbers. We're going to go on our palms and toes, and we're going to go in one right and one left. 5, 6, 7, go! 1, 2, 3, 4, 5, 6, 8, 9, 10, 11, 12, 13, 14, 15, 16. 16, 17, 18, 19, and 20. Sit back on your haunches. Let's stretch. And the first exercise is the deadlift. Down and up. If you have any severe back pain, I would suggest that you avoid this exercise. 3, 4, 5, 6, 7, 8, 9, 10. 11, 12, 13, 14, 15, 16, 17, 18, 19, and 20. Put that one dumbbell down. Now we're going to do the same thing with one leg and one dumbbell. 5, 6, 7, go! That's 1, 2, 3, 4, 5, 6 7, 8, 9, one more, and 10. When we do one leg exercises, it's always better to cut down the repetitions. We can always go up on this, on the sets. Other side, 5, 6, 7, go! That's 1, 2, 3, 4, 5, 6, 7, 8, 9, and 10. Pick up both your dumbbells. Now it's a front lunge. With the bicep curl. 5, 6, 7, and go. One right and one left. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, and 20. The next exercises are going to be on the mat, so go get your mat and lie down on the mat. And the next exercise is on the mat, it's called a one leg bridge to a chest press. So lift your leg up, lift and lower. 5, 6, 7, go! 1, 2, 3, 4 5, 6, 7, 8, 9, 10, 11, 12, 13. 2 more. 14 and 15. And other side. 5, 6, 7. Hold it there. 5, 6, 7, go. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, and 15. The next exercise is the chest fly along with inner thigh, outer thigh work. Lift your legs up, take it out, hold it there, in and back. Let's go. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, and 20. The last exercise is called mountain climbers. We're going to go on our palms and toes, and we're going to go in one right and one left. 5, 6, 7, go! 1, 2, 3, 4, 5, 6, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, and 20. Sit back on your haunches. Let's stretch. Stretch your legs out. Take a deep breath. Inhale, stretch your arms, drop your back down and stretch. Come back center, feet together. Drop your back down, stretch again, stretch your inner thigh. And come back center, stretch your chest, lift. And drop your back down, arms down. Close your eyes and breathe. Slowly and gently open your eyes and come back to the room. And hope you really enjoyed this session as much as I did. I look forward to seeing you again. Thank you and bye-bye. Where you— I will be.
