 Welcome to flex and stretch virtual a little different than typically being in a classroom setting But you know, there'll be times where I'm in Iceland or on vacation somewhere So today it's just Scott and I so he'll have to deal with all my jokes or attempt at jokes So the goal is to get him to laugh today We're just gonna start out with some simple stretches today. So Stay in a chair We're gonna bring our right heel on the ground Leaning forward feel free to add that reach towards the toes if you want to you don't have to add that reach You can just lean forward like this. It's gonna hold it here We're gonna be here for about two days and we're gonna switch legs All right fast two days. Let's come on up switch here left heel on the ground Leaning forward add that reach if you want holding it here Coming up out of this next one We're gonna work the hips a little bit still stretching here So we're gonna bring our right foot putting it on the left knee if you can't or don't want to you can bring that right foot on To the left shin We'll bring in that right foot up giving that right leg a hug here We're gonna come in down push on the leg here opening up that hip You don't have to push on the knee you could push on the leg here just a little bit Coming out of this switching legs left foot On the right knee and again if you want to modify it bringing it on the shin And giving it a nice hug here Pushing down again here opening up that hip Definitely need this stretch today. This is like my fifth workout today. So This feels really nice Coming out of this some more just simple stretches here. So sitting nice and tall He'll stay on the ground or just lift the toes off back Off the ground back on Again, if you've done class with me before it's just like you're waiting at a restaurant for your food. Just Just chilling relax and Toast stay on the ground lift the heels off Up and down Coming out of this here. We're going to stretch the neck and shoulders a little bit. So we're going to take our right hand Underneath the right side of your chair We're going to dip left ear to left shoulder hold it here Hopefully your shoulders not saying anything to your ear Just nice and relaxing Switching sides left hand underneath the left side of the chair right ear to right shoulder hold it here Coming on with this my next one here one of my favorites. So we're going to bring our feet wide Leaning forward right arm going in let that shoulder hang Make some circles with it Big or small fast or slow Just like you're stirring a pot of soup or perhaps a chili or a bisque Contemplate with the difference between all three of those are Switch directions I got one chuckle out of scott so far More than most my classes already so So far so good switching arms to your left arm circles And this one you can do standing also just leaning on a counter or something Switching directions with this arm Again, you can go faster or slower Totally up to you here Coming out of this here still stretching those shoulders out bringing the right arm across pulling on that shoulder Hold it here Switching arms left arm across pulling the shoulder Typically, I would say contemplate what you're having for lunch, but contemplate what you're having for dinner today Nice and relaxing here Shake it out Elbows are going to be at our side for this one hands together For this we're going to bring the hands out palms up thumbs behind squeeze the shoulders back Opening up that chest here All these exercises today are just really good stretches that you can do Every day if you'd like to hands together We're going to do that one more time here. So palms up thumbs behind squeeze the shoulders back and just look up slightly Relax here. Okay now hands are going to stay together We're going to bring the hands out right hand. It's going to twist To the right. We're going to twist total to the right looking over the right shoulder Typically, I would say don't slap the person next to you If there is a person next to you don't slap them still back to center left arm twisting to the left looking over the left shoulder And again just to your comfort back to center One more time to the right hold it here Back to center one more time to the left Back to center here We're going to still do some stretches here. So this next one we're going to be doing We're going to bring that right heel on the ground again We're just going to do some ankle pumps here. So right toes touch the ground and off On the gas off the gas pretending you're in the car Just on the brakes off the brakes Maybe you decided to go on south business drive at four o'clock and just that crazy shboygan traffic Switching feet here left heel on the ground and again toes on and off Really good stretches to do after a walk Or if you just did some gardening And three Two Relax here feet are going to stay planted for this one. We're just going to do some shoulder rolls forward It's going forward And again, you could do big shoulder rolls or small We'll reverse it here I forgot about the motion sensor lights in here Scott's dancing right now. Oh, there we go I did not think of the motion sensor lights Scott was taking a nap during that part Shake it out here All right, this next part you can do with or without weights totally up to you So I got weights here got the muggy purple twos Whatever you want don't throw the weights though But again, if you don't want to use weights, you don't have to if you have cans of corn By chance or water bottles that works too Starting out here. We're going to just warm up the arms still. So keeping the arms straight alternating right and left arm to shoulder height Just go in here Again, you could go fast or slow With all this movement now the lights definitely won't go out Bring those arms out to the side now alternating rights and left During any of the workout too if you get tired Or you might have an injury to that shoulder Feel free to just skip the exercise We're going to alternating curls now keeping the elbows at our side curling forward We're going to go back to the flies going forward, but now both arms At the same time Any point if you want to do this for a longer period of time You could do this for 30 seconds two hours We'll go up to the side here And again, if there's a person next to you don't slap them don't hit them be nice to each other Curling forward one more time both arms elbows at the side up and down and three two And one next one here Weights together or hands together if you're not using weights from here We're just going to do a march with a twist so bringing the right leg up twisting to the right left leg up twist to the left Just like this one you can go faster you go slower You could say i'm not twisting today and you can just march Totally up to you However you want it to be just twist in here warm in those legs up three two Relax here hands shoulder height hands by your shoulders reaching up Right and left alternating shoulder press here As we go Before filming scott said he can do 50 pounds each hand pretty impressive One day i'll get there Both arms at the same time He didn't want to show up for the camera though And we only have 35s for him Up and down three Relax here we're going to go back to some curls, but now out curls so Elbows at our side palms we're going to face the ceiling curling it out And out If this hurts your elbows or wrists you can flip it to a thumbs up grip Just out to the side like so Keep those curls going After this we're going to drop the weights and do some more leg exercises It's going to be a lot of fun Bring those weights down so we're going to put the weights down to our side here not using the next Work in the hips and legs a little bit so Sitting nice and tall Right foot to start we're going to alternate the legs right foot to the right side left foot to the left side Just tapping here Again you can go fast or slow For any of these exercises We're going to march it out next here So marching it up again right and left alternating here We're going to make this one a little bit harder So keeping the left leg up march with the right Keeping the right leg up march with the left Again take breaks if you need to want to Back to those side taps now so tapping it right and left Right and left Keep it going one more time with those marches Up and down right leg up march with the left Or your other left as long as the foot's up switching sides here keep it going After this one, we'll stretch it out a little bit three Two Relax Getting a sweat already All right stretching it out here right foot's going to be planted on the ground. So heel and toes Leaning forward again feel free to add that reach if you want to If not you can just lean forward But feel free to reach Holding it here coming out of this switching left foot Left foot is planted on the ground again leaning forward add that reach if you'd like to Totally up to you Coming out of this here stacking the hands on top of each other Reaching forward and back feet are planted Forward and back if you've done the classes before You know pretend you're sitting in a chair Your dog comes up to you with a toy Reach for the toy then it grabs it before you did Let's reach over to the right now So slightly to the right back to center to the right Back to center And just like a lot of these exercises reaching to your comfort Your comfort might be different than mine Over to the left now left to center Left to center and three Two Relax here some more stretching so stretching up the neck a little bit. We're gonna look down at our left armpit Making sure it's still there a really good stretch for those cold wisconsin days We shrug and we're so tense a really nice one for that Right hold it here come out of this Next one you can do with or without weights totally up to you. I'll show without weights for it So we're gonna go back to an alternating press so hands by your shoulders We're gonna do same hand same leg. So if the right hand comes up The right leg comes up If the left hand goes up left leg goes up It's up and down You can be fast or slow totally up to you Kind of a full body finish here Keep it going The lights definitely aren't turning off with this one. That's for sure It's up and down We're gonna be doing this one for 30 minutes straight. So no, we're not doing that almost there though three two And relax here Some more stretching after that one for this one. We're gonna bring the right hand up reaching across You can wave to me if you want to use through the camera If not no offense Coming up other side here reach across waving if you want to Totally up to you There we go. Jazz hands come out of this here We're gonna do a little bit more of a stretching with the elbows the forearms. So hands together Elbows under the shoulders Pushing the hands to one shoulder hold it here You can hold it for 10 seconds 11 Other side 12 seconds if you want to get crazy Totally up to you Over to the other shoulder one more time Back again to the other one And relax Bring the right elbow to shoulder height Act like you're holding onto a plate of food Extend that arm down fingers point down towards the ground And back up Just like you have a plate of food and you're dropping it If you want to modify it, you can put your hand on the hip. You can be a little teapot That one gets no laughs either Switching sides here other elbow shoulder height Keeping that elbow up is the key on this one You don't want to dip it down like so keeping that elbow nice and tall as we go Doing good 3 2 Relax next last one we're going to do here Exercise We're going to take the right leg keeping it bent bring it up and hold Working the legs here those quads Making sure that we have that strength in those legs We're going to bring that leg a little bit higher Doesn't look like much you can really feel it though. That's for sure Let's bring it up a little bit higher Bring that leg down switching here other leg up and hold Again doesn't look like much Can really feel it. You could go Do this for a minute if you want to bring it higher Just holding it here Higher one more time and three 2 Relax all right. We're going to scoot forward on our chairs here So that our arms can hang off of it So we're going to lean forward crossing the arms inhale them up Again, don't slap the person next to you exhale them down Up again down up Down we're going to do a million more here up Down okay one more up Down and I always finish my workouts with hugs Because god did such a good job today Thank you for joining and we can't wait to see you in class