Intergrated Muscle Toning

2 and 1. Take your arms out, lift. 1, go. 1, 2, 3, 4, 5, 6, 7, 8, 9, and 10. Okay, take one dumbbell and let's get started. Hold the dumbbell like this. Watch my leg and my arm. Go down and squeeze up. 5, 6, 7, go! 1, 2, 3, 4, 5, 6. 7, 8, 9, 10, 11, 12, 13, 14, and 15. Hold it up here. Now bend one leg and stand on the other leg. Bend this arm and go into triceps. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. And 5 more to go. 5, 4, 3, 2, and 1. Shake your legs out. Other side. 5, 6, 7, go! 1, 2 3, 4. Control moves, it's all about control. 5, 6, 7, 8, 9, 10. 11, 12, 13, 14, and 15. Hold it there. Bend your elbow. Now bend this leg, working on balance and core and the arms. Let's go, triceps and back. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. 5 more to go. 5, 4. Today, 15 repetitions. 3, 2, and 1. Good job. Hold your dumbbell like this, heels together, focusing on your inner thigh. Squeeze down and up. Okay, now put your dumbbell down here. What we are going to do is we're going to squeeze down and come up. Integrated functional training, working on every muscle and bones together at the same time. 5, 6, 7, and go. 1, 2, control. Think of the muscle that you're working in. Put your mind to your muscle. 4, 5, 6, 7, 8, 9, 10. 5 more to go. 5, 4, 3, 2, and 1. Working on this circuit along with this, with the waist and along with the torso. So keep your legs shoulder width apart, hands to your side. Let's go, side bends, right? And left. 50. Use your ab muscles, not your neck muscles or your shoulder muscles. 5, 6, 7, go. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10 more. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10 more. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10 more. 1, 2, 3, 4, 5, 6, 7, 8, 9, last 10. 10, 9, 8, 7, 6, 5, 4 more, 3, 2, and 1. Good job! This was one circuit. We'll do a second set. So pick up those dumbbells again. Now this time, please watch. I'm going to go sideways and come up, tap the leg down and lift the knee up. 5, 6, 7, go! 1, 2, 3 4, 5, 6, 7, 8, 9, 10, 5 more, 11, 12, 13, 14, and 15. Hold it up there, bend the elbow and bend this leg. Working on the triceps. 5, 6, 7, and go. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14 and 15. One leg work works on the abs, works on the core, and works on different muscle groups at the same time. The smaller muscle groups, not the main muscle groups. Other side. 5. You would have noticed that with something so simple, your heart rates also come up. So let's do it on the other side. 5, 6, 7, and go. 1, 2. Beautiful, keep going. 3. I see you there. Abs held in tight. Keep that other leg straight. Keep the right leg straight, only working on the left and working on the stabilizers of the right leg. Keep it going. Keep those abs held in tight, especially when your leg goes up. And beautiful. And keep it going. And give me 5 more. 5, 4, 3, 2, and 1. Hold it up there. Bend at the elbow and bend at the leg. And let's go, triceps. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. 5 more. 4, 3, 2, and 1. Relax. Keep your heels together, working on the inner thigh and working on the shoulders at the same time. Hold the dumbbell heads like this, put your palms down. When you go down, your arm goes up, working on the shoulders at the same time. 5, 6, 7, go! 1, squeeze up into the inner thigh, into your butt. 2. 3, good job. 4, keep it going. 5, 6, don't forget to smile. 7, good job, Surva. 8, 9, good job, Ruby. Lakna, good job. 10, 5 more to go. 5, keep smiling. 4. These are very safe workouts. 3, 2, and 1. Put those dumbbells down, everybody. Legs out, working on the sides. 5, 6, 7, go. 1, 3, 4, 5, 6, 7, 8, 9, 10. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. 1, 2, 3, 4, 5, 6, 7, 8, 9. Last 10, little— very little bit more. 1, 2, 3, 4, 5, 6, 7, 8, 9, and 10. Well done! Pick up one dumbbell. The next circuit coming up. You can take the support of a wall if you want to, or you can just do it by putting your palms here. One leg in front, one leg at the back. Now lift your heel up at the back. Look at this, lift your heel up, bend the leg, and watch. Down and in. Okay, 5, 6, 7. Go! 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. 10 more. 1, 2, 3 4, 5, 6, 7, 8, 9, and 10. Relax. Other side. 5, 6, 7, go. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, and 20. Well done, keep it up. Get both the dumbbells. Your feet are closed. Now if you have— if you're experiencing knee pain, if you have severe, not normal, if you have severe knee pain, then I just want you to do this one right and one left. Otherwise nothing is moving. Otherwise we need to— otherwise we are going to be doing squats together. Legs in together, watch. 1 and squeeze up. 5, 6, 7, go. 10, 9 8, 7, 6, 5, 4, 3, 2, 1. 10 more. 1, 2, 3, 4, 5, 6, 7, 8, 9, one last, and 10. Working on the core again, what I want you to do is keep your gaze in front, don't move your head, keep your gaze in front, and we're going to squeeze like this, okay? 5, 6, 7, go! 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10 more. 1, 2, 3, 4, 5, 6, 7, 8, 9, last 10. 10, 9, 8, 7, 6, 5, 4, 3, 2, and 1. This was the second circuit. Let's do a second set of the second circuit. One leg in front, one leg at the back. Again, please watch in case you don't remember. You're going to lunge down and hand curl. So working on your entire leg. 5, 6, 7, go. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20. Other side. 5, 6, 7, and go. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, and 20. Well done, keep it up! Get both the dumbbells. Remember that if your knees are hurting, you can just do this. If your shoulders are hurting, put the dumbbells down. If your neck is hurting, put the dumbbells down. So you have to just— you need to learn to alter your workouts also at the same time, okay? 5, 6, 7, go! Watch. 1 and up. Let's go together. 5, 6, 7, go! 1, look up. 2, 3 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16. 17, 18, 19, and 20. Put the dumbbells down. Working on the torso, working on the waist, we're making— working on the side over here, working on your obliques. Body straight, keep your gaze towards the camera. 5, 6, 7, and go. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. 1, 2, 3, 4, 5, 6, 7, 8, 9. Last 10. 10, 9, 8, 7, 6, 5, 4, 3, 2, and 1. Are you beginning to enjoy the workout? Can you feel the focus in the workout? Yes, give me an F in the chat box if you can feel the focus. Give me an F in the chat box, guys. That's the only way you talk to me. Beautiful. Now the next exercise is working on your glutes, working on your back thigh hamstring muscles, and working on your core. Lot of balance work, lot of focus and lot of balance work. Good job, well done. Have a sip of water. Please watch. You're going to go one round, go down and then upright rows. I'll show it once more. Down. And shoulder work. So when you're going down, you're working on the back thigh or on the glutes of this muscle and working on the hamstring muscles of the standing leg. So it's called one leg deadlift to an upright row. 5, 6, 7, go! 1, 2 3, only 15 repetitions. 4, 5, 6, 7, 8, 9, 10, 11. 12, lift the leg up higher. 13, 14. Now hold it down there. Hold. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. Come up. You feel the burn in your standing leg. You would have also noticed that without doing any cardio, your heart rate's also gone up. Abs have been tight. Other side. 5, 6, 7, go! 1, 2, 3, 4, 5, 6. 7, 8, 9, 10, 11, 12, 13, 14. Hold it down. 10, 9, 8, 7, 6, 5, 4, 3, 2, and 1. Relax. Grab both your dumbbells, working on that inner thigh. Now open out your toes, everybody, and go down and hold it there. From here, we're going to go squeeze up, squeeze up, and come back. And go again, just 15 repetitions. 5, 6, 7, go! 1, 2, 3 Yes. 4, 5, 6. Don't tilt backwards. 7, 8. Keep going. 9. 10, 11, look up, 12, look up, don't tilt backwards, 13, don't tilt backwards, beautiful, 14, control, don't look down, 15, down. So if you are— Shreya, if you're having problems with your knees, look here. All I want you to do is lift 20 on the right. Shreya, ready? On the left, 20 on the right, 20 on the left. And just keep doing this. And just give me a side step. Okay, Shreya, I want you to move. That's the most important thing. Now working on the core again, the third exercise. Hands behind your head, tilt, center, tilt, and center. 5, 6, 7, go! 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20. Please watch 30 more. Watch, right? Left, like a, like a big car wheel. Okay, 5, 6, 7, go. 1, 2, 3, 4, 5, 6, 7, 8, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20. 10, 11, 2 3, 4, 5, 6, 7, 8, 9, and 10. Good job! Back to the first exercise, one arm. Go down and up. Correct! Is it correct, Radhika? Is it correct, Radha? Nayak, is it correct? Yes. Come on, let's go. 5, 6, 7, go. 1, 2 3, 4, 5, 6, 7, 8, 9, 10. 5 more. 11, 12, 13, 14. Hold it down. And 15, 10, 9, 8, 7, 6, 5, 4, 3, 2, and 1. Other side. 5, 6, 7, go! 1, 2, 3, 4, 5, 6. 7, 8, 9, 10. 5 more. 5, 4, 3 2, last one, hold it down. 10, 9, 8, 7, 6, 5, 4, 3, 2, and 1. Relax. Go down, squeeze up, only up here, not overhead press anymore. 5, 6, 7, go! 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. 5 more. 5, 4, 3, 2 more, and 1. Double down, hands behind your head. Let's go. Only changing 20 of those and 20 car wheels. 5, 6, 7, go. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20. Now, Parveez, you would have also noticed that all this is hurting by now. Working on the core. 5, 6, 7 more. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21, 22, 23, 24, 25, 26. Bend fully. 27, 28, 29, and 30. Stop. I'm marking attendance, guys. Let's just mark attendance now. I've launched a poll. Quickly mark your attendance. Thanks, Hyder. And once you're done, go get your mats and come back. Mark your poll, mark your attendance, mark— get your mats and come back. Quick, quick, quick! Let's see the results, everybody. 104 people from the 5-day WhatsApp class, give yourselves a big round of applause. Good job. And 505 people from the Dinaas Fitness community, give yourselves a big round of applause. Well done, everybody. Go get your mat. Look at the screen, look at the way I put my mat. Go down, lie down, stomach down. Lie down, stomach down. Tuck your elbows in, tuck your toes in, hold it there. From here we're going to go one right and one left. 5, 6, 7, go. 10, 9, 8, 7, 6, 5, 4, 3, 2. 6 more. 6, 5, 4, 3, 2, and 1. Now turn around on your back. From here, you're going to squeeze upper body and lower body together. These are called double crunches, working on upper and lower at the same time. 5, 6, 7, go! 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, and hold it there. 15, 10, 9, 8, 7, 6, 5, 4, 3, 2, and cycle. 10, 9, 8, 7, 6, 5, 4, 3, 2, last 10. 10, 9, 8, 7, 6, 5, 4, 3, 2, and 1. Rest. Come up again, go on your palms and toes. 5, 6, 7, go. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. 5 more. 5, 4, 3, 2, and 1. Turn around, lie down on your back. Double crunches, lower and upper at the same time. 5, 6, 7, go! 1, 2, 3, 4, 5, 6, 7. 7, 8, 9, 10. 5 more. 5, 4 more. 3, 2. Up and hold it there. Now cycling your legs. 10, 9, 8, 7, 6, 5, 4, 3, 2. 10 more. 10, 9, 8, 7, 7, 6, 5, 4, 3, 2, and 1. Relax. Now your feet are together, working on the obliques again. What I want you to do is drop your knees down to one side, hands behind your head, and look up at the ceiling. And when you crunch up, you're actually crunching in from your core. 5, 6, 7, and go. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14. Hold it there. 10, 9, 8, 7, 6, 5, 4, 3, 2, and 1. Other side. Knees are together, look up, shoulder blades press down. 5, 6, 7, go. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16. Stop, stop, stop, stop, stop. Working on your lower abs, hands under your hips, you want to draw a figure 8. So from here you're going to go down, down, down, and up. Start clockwise. 5, 6, 7, go. 1, 2, 3, 4, 5, 6, 7, 8. 2 more. 9 and 10. Oops! Can really feel it in your abs. I can, I hope you can too. Working on the obliques again, drop your knees down, hold it there, hands behind your head. 5, 6, 7, go! 1, 2, 3, 4, 5, 6. 7, 8, 9, 10, 11, 12, 13, 14, 15. Change. 5, 6, 7, go! 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, and 15. Stop. Figure 8. Both hands under your hips. Always support your back by placing your hands under your hips. Watch. By placing your hands under your hips, lift your legs up and squeeze, making figure 8. 5, 6, and go. 1, 2, 3, 4, 5. 6, 7, 8, 9, and 10. And relax. Please come up, put your mats away. Good morning.