Monday Workout - August 14th _ Independance Day spl

TP in the chat box. TP in the chat box. Fantastic. Now in today's class, we're going to— we've got— I've got all, uh, kind of songs where we are going to be doing cardio aerobics, we are going to be doing strength training, and we're going to be doing flexibility. All I need you to have is I need you to have a pair of dumbbells. Fantastic. I need you guys to have a pair of dumbbells, a yoga mat. Those of you really overweight and cannot stand and do it, please sit on the chair and do it. Okay, so a lot of you have been having audio issues. Audio from our side, the audio issues are— or there are no audio issues, so please check your internet again. Okay. If you have any, uh, if you get stuck anywhere, we have two facilitators in the room. Monica will be helping you all with any issues that you are facing, and we have Simi. Maybe she'll be here just for a short while. Thank you so much. And we've got a huge group today, today celebrating Independence Day. We are not only celebrating Independence Day of your— of our country, but we are celebrating Independence Day of your own health. So as you do today's workout, have this strong intention that in the next 3 months you've got to be freeing yourself from all the medical issues that you have. Stop going to the doctor and start— as you understand that there are 3 ingredients that are required, out of the 3 ingredients, the 2 most important ingredients is workout and mind programming. So the moment you prepare your mind, the body will start preparing automatically. And consistency is the key. It's a very lonely journey. Don't try to do it on your own. Okay, thank you so much. And everyone, switch on your videos.

Starting with the warm-up.

1, 2, 3, 4, 5, 6, 7, 8, 9, 10. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10.

Shoulder circles. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. Change. 1, 2, 3 4, 5, 6, 7, 8, 9, 10. Palm straight.

1, 2, 3, 4, 5, 6, 7, 8, 9, 10.

Look here, palms up, working on your neck. Let's go. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. Thumbs up, let's go! Up, 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. Legs out, please watch. 1, 2, let's go! 10, lift your toe up. 9, 8, 7, 6, 5, 4, 3, 2, and 1. Please watch, up and circle.

1, 2, 3, 4, 5, 6, 7, 8, 9, and 10.

Palms back and lift. 1, 2, 3, 4, 5, 6, 7, 8, 9, and 10. Bend your knees, warming up your knee joint. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. 11, 12, 13, 14, 15, 16, 17, 18, 19, and 20. Momai, can you hear my voice? Go down, stretch your back.

Go down, stretch your back, everyone. Feel the stretch in your back thigh, in your spine.

Watch, right, left, right, left. No arms. 4 more. Punch. 8 more. Watch my legs. Let's go! Tap, punch. 4 more. 2, 3, 4, 5, 6. 7, 8, 8, 7, 6, 5, 4, 3, 2, tap, punch. Let's go! 1, 2, 3, 4, 5, 6, 7, 8. 4 more. Twist your body. 4, 3. Leg curl.

Bend your leg at the back.

Remember, in a small space you should be able to burn calories. And make sure that you have a smartwatch as the days go along. 4 more. 4, 3, 2, 1. 8 more. 4 more. Last 4. 3, 2, and watch, watch my shoulders. 5, 6, 7, go! 8, 7, 6, 5, 4, 3, 2, 8 more. 8, 7, 6, 4, 3, 2, 8 more. 8, 7, 6, 5, 4, 3, 2. Last 8. 8, 7, 6, 5, 4, 3, 2. Tap and punch, both arms up. Stretch as much as you can. 4 more. 8 more. Leg curl, remember. 4 more. Squat. Last set. 4 more. And hold. 8, 7, 6, 5, 4, 3, 2, heel up, hold. 8, 7, 6, 5, 4, 3, 2, squat down, hold. Ready, let's go! This is called a tap and punch. 4 more. 3, 2. Please watch leg curl. Let's go. 8, 7, 6, 5, 4, 3, 2. 8 more. 8, 7, 6, 5, 4, 3, 2. And walk.

Let's walk in place, everyone. Beautiful. Feet together, grab your dumbbells.

Please watch. 1 and 2. Okay, 5, 6, 7, 8, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1. 10 more. 10, 9, 8, 7, 6, 5, 4, 3, 2 more, and 1. Please Swat, right, left. 10 more. 10, 9, 8, 7, 6, 5, 4, 3, 2. Last 10. 10, 9, 8, 7, 6, 5, 4, 3, 2. 2 and 1. Now watch, we're going to reverse it. One here and one here.

We'll go together.

5, 6, 7, 8. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. 11, 12, 13, 14, 15, 16, 17, 18, 19, and 20. Now right, left. 10, 9, 8, 7, 6, 5, 4, 3, 2, 10 more. 10, 9, 8, 7, 6, 5, 4, 3, 2, and 1. Now both together, watch. In and back. 5, 6, 7, go. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12. Don't swing. 13, 14, 15, 16, 17, 18, 19, 20. Again, right, left. 10, 9, 8, 7, 6, 5, 4, 2, 10 more. 10, 9, 8, 7, 6, 5, 4, 3, 2, and 1. Please watch only 10. 5, 6, and go. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. 10 more. 1, 2, 3, 4, 5, 6, 7, 8, 9, and 10. 5, 6, and go. 10, 9, 8, 7, 6, 5, 4, 3, 2. 10 more. 10, 9, 8, 7, 6, 5, 4, 3, 2. 10 more. 10, 9, 8, 7, 6, 5. Last. 4, 3, 2, and 1. Just one up, one out. Let's go. 1, 2, hai re hai re, 3, 4, 5, 6, 7, 8, 9, 10.

Down.

Legs out, legs together, please watch.

1 and and down. Little fast, okay?

Let's go. 10, 9, 8, 7, 6, 5, 4, 3, 2. 10 more. 10, 9, 8, 7, 6, 5. 4 more. 3 more. 2. Other side, let's go. 10, 9, 8, 7, 6, 5, 4, 3, 2, 10 more, 10, 9, 8, 7, 6, 5, 4, 3, 2, and 1. Feet together, watch. Down, up, lift, down. 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. Next! Second set, 5, 6, and go. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, and 20. 5, 6, 7, go. 1, 2, 3 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, and 20. Feet together. 5, 6, squat and heel up. 1, 2, 3, 4. Good job. 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20. Right kick, 5, 6, and go. 10, 10, 9, 8, 7, 6, 5, 4, 3, 2, and change. 10, 9, 8, 7, 6, 5, 4, 3, 2, squat. 10, 9, 8, 7, 6, 5, 4, 3, 2, 1. Hold it there. Up, out, pulse. 10, 9, 8, 7, 6, 5, 4— smile, guys— 3, 2. 10 more. 10. 9, 8, 7, 6, 5, 4, 3, 2. 10 more. 10, 9, 8. I love the orange, everyone. Guys, Monica, nice flag. 6, 5, 4, 3, 2, and 1.

Hi Rohini, Bama Raju, I'll see you this evening.

I'll see you in the evening, okay? Walk.

This must be Måå. Let's go! Both arms.

8 more. Come on, people from the Friday boot camp, walk or jog.

Let's go, touch out.

4 more. 4, 3, 2, knee up. 8, 7, 6, 5, 4, 3 2. 8 more.

8, 7, 6, 5, 4, 3, 2.

Watch my arms. 8, 7, 6, 5, 4, 3, 2. Last 8. 8, 7, 6, 5.

4 more.

3 more.

2 more. And walk. Watch my arms. Right, left. 10, 9, 8, 7, 6, 5, 4, 3, 2. Both arms. 10, 9, 8, 7, 6, 5, 4, 3, 2, 1. 10, 9, 8, 7, 6, 5, 4, 3, 2, and up. 10, 9, 8, 7, 6, 5, 4, 3, 2. 10 more. 10, 9, 8, 7, 6, 5, 4, 3, 2. And watch, right, left. Let's go. 10, 9, 8, 7, 6, 5, 4, 3, 2, 1. 10 more. 10, 9, 8, 7, 6, 5. Last 4.

4 more.

3 more.

2 more.

And 1. Please watch, right? Left. Let's go. 10, 9, 8, 7, 6, 5, 4, 3, 2, 1. 10, 9, 8, 7, 5, 4 more, 3 more, 2 more, and 1. Hold here. Hop. You don't have to hop, you can just do this. 10, 9, 8, 7, 6, 5, 4, 3, 2. 10 more. 10, 9, 8, 7, 6, 5, 4, 3, 2, last 10, come on! 10, 9, 8, we are not giving up! 7, 6, 5, 4 more, 3 more, 2 more, and down.

One word in the chat box, one word in the chat box, how are you feeling?

Dumbbells. Mandana Gupta, go get your dumbbells. Okay, working on the triceps. 5, 6, 7, go. 10, 9, 8, 7, 6, 5, 4, 3, 2, 10 more. 10, 9, 8, 7, 6, 5, 4 more, 3 more, 2 more, and down.

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. Hold the dumbbells. Right, left, let's go! 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. 11, 12, 13, 14, 15, 16, 17, 18, 19, and 20. Feet together again, triceps. Let's go, elbow close to your ear. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15. Don't tilt backwards. 16, 17, 18. 19, 20. 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.

Okay guys, time for, um, marking your attendance. Please go slow, those of you are beginners, please go slow. For today, I think We'll keep the music volume low because there are a lot of beginners in the room, and let's focus on everyone. Those of you are tired, it's okay. If you're sweating, that's great. Keep a napkin with you. Now all of you, please take a look at the poll. Take a look at your screen, and I'm going to be sharing the poll with you all. I want you to mark the attendance. Members from the Dynas Fitness community, you all know what to do. Those of you are from the boot camp, scroll at the bottom and partake boot camp there. Yeah, just scroll to the bottom and please mark your attendance. The poll is on your screen. Yeah, you can join just now also, no problem. Don't type in the chat box, go to the scroll. Yes, you're growing with your uniform. I'm happy for you, Sandhya. Anyone in this room from the armed forces? Air Force, Navy, military? Anybody in this room from the armed forces? Myself, police. My dad and brother, my husband. Noor Jahan, it's not fast.

You have to change your—

yes, me.

Who's this?

Yes, me. Who am I? Yes. But currently, who's working? Divya Rawat. Fantastic. Okay, please guys, look at the poll. We have 147 members, silver members, 126 gold members, 86 diamond members, 25 quantum members. 270 people from the boot camp. Fantastic. Let's continue. Ready?

Legs out, please watch. Let's go! 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. Now fast! 10, 9, 8, 7, 6, 5, 4, 3, 2, and 1. Other side, 5, 6, and go. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. Fast. 10, 9, 8, 7, 6, 5, 4, 3, 2, and 1. Open out your toes, grab your dumbbells. Down, up, up, down. 5, 6, and go. 1, 2, 3, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18. 19, 20. Dumbbell down, second set, let's go. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. Fast. 10, 9, 8, 7, 6, 5, 4, 3, 2, and 1. Other side, 5, 6, and go. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. Go fast, let's go! 1, 2, 3, 4, 5, 6, 7, 8, 9, and 10.

Grab your dumbbells, go!

Vantana! 5, 6, 7, go! 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20. Walk. Watch. Out, out, in, in. It's a V-step. Everyone together.

10 on the right.

Let's go. 1, 2, 3. Beginners, don't use your arms. 4, 5, 6, 7, 8, 9. 10. Left leg. 1, 2, 3, 4, 5, 6, 7, 8, 9. Walk forward, walk back. 1, 2, 3, forward.

1, 2, 3, back.

Let's go. 10, 9, 8, 7, 6, 5, 4 more, 3 more, 2 more, 10 more, let's go! 10, 9, 8, 7, 6, 5, 4 more, 4 more, 3 more, 2 more. V-ride, let's go. 10, 9, 8, 7, 6, 5, 4 more, 3 more, 2 more. Left leg, let's go. 10, 9, you don't have to use your arms, 8, 7, 6, 5, 4 more, 4, 3, 2, walk. 10, 9, 8, 7, 6, 5, 4, 3, 2, 10 more, let's go! 1, 2, watch my arms, 3, 4, 5, 6, 7. Row, you know how the Armed Forces march?

I'm going to teach you that part.

Watch, no arms.

Lift!

Who said you can't burn calories from your home? Watch, 10. 9, 8, 7, 6, 5, 4, 3, 2, and more. 10, 9, 8, 7, 6, 5, 4, 3, 2, and 1.

Heart rate went up, everyone!

Everyone, heart rate went up.

Yeah, grab your dumbbells.

Please watch. Arms are to the side, legs out. One right, one left. 5, 6, and go. 10. 9, 8, 7, 6. Legs out. 5, 4, 3, 2. 10 more. 10, 5. I just love, love and affection. Okay, having a great attitude is so important. Being in a state of gratitude is so important. 2 more. 1 and down. Please watch. 1, 2, 3, and 4. Let's go. 10, 9, 8, 7, 6, 5, 4, 3, 2, 1. Both together. 1, 2, 3, 4, 5, 6, 7, 8. 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, and 20.

Down.

One leg back, one leg front. Watch, watch, but fast. Okay, 5, 6, 7, go! 10, 9, 8, 7, 6, 5, 4, 3, 2. 10 more. 10, 9, 8, 7, 6, 5. Go, Aisha! 4, 3, 2, and 1. Thumbs up, girl! Other side. 5, 6, 7, go! 10, 9, 8, 7, 6, 5, 4, 3, 2. 10 more. 10, 9, 8, 7, 6, 5, 4, 3, 2, and 1. Feet together, just a hop.

1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, and 20.

Now we're going to work on the upper abs. Lower abs and the waist, upper abs. Hands behind your head, in and back. 5, 6, and go. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, and 20. Now sideways, watch. Right, left, let's go. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17. 18, 19, 20. Let's go! 1, 2, 3, 4, lower abs, 5, 6, 7, 8, 9, 10. 11, lower abs. 12, 13, 14, 15. Shubha Lakshmi and daughter looking good, guys. 16, 17, 18, 19, and 20. Now both together. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15. 17, 18, 19, and 20. Bend down, other side, bend, other side, bend, other side, bend.

Working on those way— that's where that waist muscle.

Beginners, if you're tired, please stop. Hamida, stop! Singles step touch. Step touch, hand curl, grapevine, double step touch, 2 times. Single step touch. Knee up. Left walk. V right, V left. 2, 1. Right, left, right, left. 4 more, 4 more.

3, 2, both arms.

Walk, step touch. Grapevine double step touch. 4 more. Please watch. Go! 10, 9, 8, 7, 6, 5, 4, 3, 2, and 1. Go! Everyone, everyone! Sami tha hai. Come on, come on, come on. That's beautiful. Come on, hilaga. Come on, Shambhali, Jijata, Vanashree, hi! Gayatri, hi! Ravi, hi! Tour de Han, hi! Enough? Time up?

Time up?

No? Nivedita Bhargava, Geeta Anil, Jayshree Suresh. Sushma, silver member, you have gone and sat down, ah? I know 10 minutes are left.

Thank you. Watch.

1, 2. Okay, 5, 6, 7, go. 10, 9, 8, 7, 6, 5, 4, 3, 2, 1. 10 more. 10, 9, 8, 7, 6, 5, 4 more, 3 more, 2 more, and knee up and hold it there. 10, 9, 8, 7, 6, 5, 4, 3, 2, and 1. Rest.

Next side and hold it there.

10, 9, 8 8, 7, 6, 5, 4, 3, 2, and 1. Left leg, 5, 6, and go. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. 11, 12, 13, 14, 15, 16, 17, 18, 19, 20. Hold it there. 1, 2, 3, 4, 5, 6, 7, 8, 9, and 10. One 2, 3, 4, 5, 6, 7, 8, 9, and 10. Now all, Janet, please watch. 1, 2, 3, 4. Let's go. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. One more, up and down, lift and out and hold. 10, 9, 8, 7, 6, 5, 4, 3, 2, and 1. Up and hold. 10, 9 8, 7, 6, 5, 4, 3, 2, and 1. Up and hold. 10, 9, 8, 7, 6, 5, 4, 3, 2, and 1.

Last. 10, 9, 8, 7, 6, 5, 4 more, 3 more, 2 more, and 1.

Grab your dumbbells.

No dumbbells, please put the dumbbells down. Last track. Okay, get your dumbbells. I'll do one more track.

1, 2, 3, 4, 5, 6, 7, 8.

1, 2, 3, 4, 5, 6, 7, 8. 1, 2, 3, 5, 6, 7, 8.

1, 2, 3, 4, 5, 6, 7, 8. 1, 2, 3, 4, 5, 6.

Only legs. 1, 2, 3, 4, 5, 6. 7, 8, 9, and 10.

Biceps, 5, 6, and go.

1, 2, 3, 4, 5, 6, 7, 8, 9, And 10.

Up, let's go. Up, back. 5, 6, and go. 10, 9, 8, 7, 6, 5, 4, 3 more, 2 more. And one.

Yes, please watch.

One right, one left. 5, 6, and walk.

1, 2, 3, 4, 5, 6, 7. 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18.

19, 20.

Those of you who have flags, go get your flags.

Those of you from the Dynast Fitness community, you know that this is a very close track. It's a track very close to my heart. This was a song which I played when I did the 26 hours non-stop aerobics and I closed the event at the 26th hour. I played the song with the Indian flag in my hand and the jawans from the military who were standing one to my right and one to my left. And the commander from Delhi had flown down to just see who this lady is. I'm not telling you this because I want to boast, guys. This is your body. And as you go into this track I want each and every one of you to go deep into the mission of your health. What do you want to— how do you want to envision your health? How do you want to see yourself 5 years from now, 10 years from now, 20 years from now? Those of you who are coaches, those of you are trainers, understand what is your mission. Those of you are working housewives, understand what is your mission. Whether your mission is to help the people in our country, whether your mission is to get fit and help your family, go deep, dig deep into the mission of your personal life. As we go deep into this track. Gently open your eyes and come back to the room.

Jai ho, ladies and gentlemen!

Hope you all had a great class. I look forward to guiding you and mentoring you. Those of you are from the Dynas Fitness community— oh wow, Paramita, look at that flag! That's so gorgeous! Look at that flag, wow! I'm so, so touched. Please share your pictures with— of you and the flag in the Weight Loss Extreme group. Those of you from the Dynast Fitness community, I've been getting a lot of messages from you all about your medical health. I'll be decoding your medical health today. So I'll be releasing a quantum— I'll be releasing a Google Form, and I want you all to share your medical issues so that you all can come in and get the breakthroughs that you are looking for. So, um, thank you so much, and nice to have you here. B Fitness Studio, good to— I hope you had a great session and hope you enjoyed the session. Those if you're from the 5-day WhatsApp class, we will be, um, we will not be opening the group, probably not, but I'll be sharing a poll. Make sure that you, uh, come in there. Uma Raju, I look forward to seeing you this morning at 11 o'clock. And those of you from the community, tomorrow evening there is no mastermind. It's, uh, Independence Day and it's a holiday. It's a public holiday. I will see you on Wednesday morning. Though it is another public holiday, I will be there on Wednesday morning. So I look forward to guiding you and mentoring you. Thank you so much, Simi and Hiral, for just, uh, Simi and, uh, uh, Simi and here Simi and Monica for being there for the group. And, uh, we'll be doing a poll in the 5-day boot camp. So looking forward to guiding you and mentoring you. Let's do a digital bye-bye. 1, 2, 3. And 4. Thank you, thank you, and thank you. Jai Hind!