 Hey, what's happening in Longmont, Cape Faso? King Penny here with a few short exercise movements and light stretches that are convenient for all fitness levels and all schedules. You don't need a lot of space. You don't need a lot of equipment. So no matter where you are today, in less than 10 minutes you can get these movements in. I encourage you to stay hydrated and move at your own pace. As we make our way through beautiful downtown Longmont and taking some familiar sights, those of you who still need to grab water, now is the time. Everybody up, let's get ready to go. Let's go, time. Hey, what's happening in Longmont? King Penny here. Hey, it's raining outside so it ruined my streak of recording days. But streets are meant to be, you know what I mean? Start over again. Let's make it beautiful. Hey, last week's workout was great. Let's get this week's workout in. Let's go ahead and go ahead and start and let's get these legs moving. Get some blood flowing and immediately let's get to the arms, you know? We're going to need our shoulders warmed up today. But last week I really liked, you know, and just move them around. However, I really liked how we started it off. We got the heart rate going and it kind of pushed the workout. So we're going to start right there again, okay? And just moving your arms around, getting those shoulders warmed. Now we're stationary. Let's get to the knees by three. One, two, and three. Let's get to the calves by three. One, two, three. Now let's touch the toes for three. One, two, and hold the last one. Three, take a deep inhale, exhale coming up, man. And we're warm and ready to go. So let's start it off this week again. We're going to start down on the ground with crab walks and, you know, move at your own pace and make sure that you're being safe, okay? So we're going to start on the ground, 35 seconds of crab walks and then we're going to do 25 seconds of walking. We're going to get up, okay? So let's go ahead and get started. And let's start the timer. Forward and back. Gauge that core and make sure you're moving at your pace. Beautiful feeling. Get to work out today. Yes, 35 seconds. Make sure you're working and make sure if you need to take a break, you take a break. Let's go and watch that timer. You got to get up and start walking. Three, two, and one. And we're up walking. So we're going to walk for 25 seconds. You got to see it good. That's the way to start off the workout. All right, so next we're going to get back on the ground again and do burner dogs. So left leg, right arm, right leg, left arm. We're going to do each alternate for 35 seconds and we're going to get up again and walk. It's not on that timer. And one. We're down here. Go on burner dogs, guys. Start off with the right. There we go. 35 seconds of this. We're going to take sure our glutes, our core, our shoulders, a whole bunch of different things. But it's good. It's a good feeling. Great feeling, guys. Guys, keep it up. And when it's time, we're going to get up and start back walking. And we're back up and we're walking. You guys are really moving at a great pace today. So for this next exercise, we're going to go back to squats. We're just going to do air squats. Like I said, if you're advanced, stay on the squat. Don't come all the way up. Don't go all the way down. Just keep it right there. If you aren't, move at your own pace. Let's go. Three, two, and one. Squats. Let's go up, down. Like I said, if you're advanced, we're just staying right here. Just right there in that little crease. You know, but if you're not, take a break from the top. Really good pace as well. You know, if you use a chair, use a chair, two, and one. We're back walking. That's a great job, guys. Really great. So we're going to transition into the next exercise. We're going to do glute bridges. So we're going to be down on our backs. You know, we're just going to raise up our glutes. We've got feet down on the ground. Our shoulders on the ground. You can just raise them up. We really work that core, you know, our glutes and everything. Okay? And three, two, and one. And we're down. And here we go. Okay, guys, for 35 seconds. You know, when we go so high, only go so high. And this is something you can work on all week. You know, a couple of times a week. Really push yourself. We're back up and we're back walking for 25 seconds. Our last exercise, guys, is we're going to bring our knees to our elbows. We're going to let the elbows and knees meet. Remember, really, if we weren't going to engage in that core, keeping that core tight this summer, you know, speech season, hit them, block parties going on. You lift, weight pile up the Rockies, 16-10 Main Street. But we're going to go ahead and get to it, okay? And five, four, three, two, and one. To the knees, yeah. For 35 seconds, that's it. Get as high as you can. We'll take your elbows down. Whatever works for you, make sure you're free. You bound that timer, two, and one. Let's go. We're walking. Finish this thing off. We're going to stretch and we're out of here, just like that quick. That's simple. That easy. You did it. Let's go. Let's stretch your arms out. Just move them around. We're still walking though, and we're stretching our arms out. Taking deep breaths. Great job. Now we're stationary, knees three times. One, two, pass three times. Two, and three. Touch your toes for three. One, two, hold this last one. Three, inhale, exhale coming up, man. Hey, beautiful job. Way to push yourselves. You know, the crab walks there aren't the easiest, but we're going to get through it. Like I said, we're going to continue to get stronger, continue to push ourselves along the line, and we're going to be the best we can be, okay? King Penny, I'm out of here, man. You guys have a great week.