 Hey, what's happening, Longmont? Gabe Faso. King Penny here with a few short exercise movements and light stretches that are convenient for all fitness levels and all schedules. Yeah. Look what you got to do for me. Look what you got to do for me. Here 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 else, let's get ready to go. Let's go, time. Hey, what's happening, Longmont? We've made it indoors now. King Penny here. Hey, I'm going to lead you through some light stretching and five exercises, and then we're going to do a light stretching, and we're going to be done. It's going to be a quick workout, quick movements, and everything I said, just follow along. You know? So first thing we're going to do, we're going to start walking in place. We're walking. And we're working up top now. Let's roll our shoulders, some to the back, some to the front, but the whole time we're walking. Now let's work our arms. Let's get them across. Just a few of them, just to get things going. Now we're going to take them out, so we can oil those elbows up. And like I said, at the same time, you're moving. Let's raise the arms up a little bit. And if you need to be stationary doing this, be stationary doing this. It's not a requirement, but I like to get everybody's heart rate going a little bit before we start. Now we're going to get stationary, and let's touch our knees. Just the knees, one, two, and three. Now we're going to do three down to the cast. One, two, and three. And now we're going to go to the toes. One, two, and hold that third one. Hold that third one a little bit. Take a deep breath. Exhale, bring it up. Hey, let's start this workout, five exercises. Number one, we got squats. We're going to do 35 seconds on and 20 seconds off. Whenever you're ready, time to start now. Let's go. Up, down, up, down, like that. And if you're more advanced, stay right here with it. Let's keep tension on this. For 35 seconds, you can keep tension. But if you need to be modified, hey, come down here. Take a break up top. If you need a chair, grab a chair, and just touch the chair. It's moving at your own pace. Like I said, watch that timer too. We got five seconds. Here we go. One, now we're just walking. We're just walking. The next exercise is jumping jacks. So we're going to do 35 seconds of jumping jacks and 25 seconds of walking after that for a total of just one minute of movement. If you can't do the jump part, stay in stationary or sit down. But the main thing is we just want to get active. We want our arms to move. We want our bodies to move. We want to have fun doing this really quick. And we're going to get done. We got five seconds. Ready? And let's start. There you go. We're jumping. And like I said, if you can't move at your own pace, your own level, and work up to this. But for a more workout, stay on your toes. Activate those calves. And make sure you scan in your body and see if you feel anything funny. And if so, stop and grab some water. We're right after this. We're going right back into walking. OK? Let's go. Four seconds. Watch that timer. And we're walking. If you're a more advanced person, we're going to run. You can run for 25 seconds. But everybody else just walk. Keep the heart rate going. Grab some water if you need it. We're going right into lunges. We're going to start with the right leg for 20 seconds. And if you're more advanced, stay out on that front leg. If you're not, take a step back. You got five seconds. Let's go. We're here now. And let's go. On the right leg, if you're advanced, stay on it like that. If you're not, take a step back. And like I said, move at your own fitness level. Here we go. Right leg for 20 seconds. There we go. We're feeling the stretch everywhere. All in here. Four, three, two, one. Boom. Switch legs now. Let's get the left. Stay on the front of it. There you go. If you can. If not, take a step back. Just like that. And just feel it. And if you need to hold on to the wall, hold on to the wall. But we want a good stretch in five seconds. And then after this, we're going to get right back to walking. And we're walking. Let's go. Oh, it feels good today. So with this next one, we're going to do shoulder presses. We're just going to lift our hands into the sky, raise the roof, or we're going to touch the sky if you're outside doing this. Beautiful day outside in Longmont. So we're going to do that for 35 seconds. Ready? Come on, Longmont, keep up. Let's go. Like that. There you go. And you know, like I said, if you need to sit down, sit down. Whatever works for you, as long as we're moving. Yeah, my watch says the heart rate's good. So you know what I mean? It's a great feeling. We've got one more exercise left. And we're just working. That's it. Glad you guys decided to join me. Hope you know I'll be doing this every week. And we can enjoy each other together, you know? So we got five seconds. Let's go. One. And now we're just walking. We're just walking, cooling down a little bit. But the last exercise is twist. So we want to work on the trunk a little bit. And over these weeks, we're going to start working on more of the abs. So let's go ahead and get this trunk ready for some other stuff throughout the weeks to come. And here we are. So we're going to move just side to side. So we're going to get stationary though when we do it, you know? So here we are. Let's move the trunk. Just like that. That's all we're doing. You know, I've probably seen some guys in the gym laying down, holding the ball, and just holding the medicine ball. But you can get that same feeling standing up. Just engage the core. And it's engaged. Oh, yeah. I feel that. It's really good. And you know, like I said, if you need to sit down and do this, sit down and do this. If you're more advanced, lay down and put your feet up and do this. It's whatever you need to get that workout to that burn. So we've got five seconds left. So in this last bar, we're just going to walk. Let's walk for 10 to 15 seconds. And we're going to cool down. And we're going to go right into stretching. You know, like I said, the same thing as before. And we're ready to start stretching now. Let's go ahead, roll the shoulders. Roll the shoulders. We're going to take them forward too. Same thing. We're going to cross the arms. Get a little movement. You know, we're cooling down. But we want to keep that heart rate. Then take them out. Take them out. You know, this is all we got. Press it a little bit more as we cool down. It's a great workout too. Really quick. Get back to it. Same stretches. Touch the knee three times. One, two, three. Touch the calves three times. One, two, three. And then touch the toes. One, two, and hold that third. Three, inhale. Exhale as you're coming up. And that's it. Thank you, Longmine. I appreciate you guys joining me for this workout. And like I said, we're going to do it every week. You know, King Penny here. It's a beautiful day outside. So I'm going to go outside and enjoy it. Talk to you later.