 how we're all doing today. So to start out this one, class can be a mix of ABC fitness and stability, I would say. So we're gonna hit a lot of stuff, get some balance in. We're gonna start out just with a slight warm up here. So just marching it out, marching it out, bringing those heels back. Got Mr. Scott here today. Let's reach across here. I think it might make this like a five hour class first, Scott, just to sit through. Bringing those arms up. I think last time I did these, it was when it was really hot out. Now it's like February. I think that's arms down, shoulder rolls. But this was the day of February, we got a lot of snow. Reverse it. And then when people watch this in July, they're like, I don't remember that day. Let's go left ear, left shoulder, right ear, right shoulder. Just a nice stretch before we get into it. Okay, coming out of this, we're gonna start today just with a single leg balance. Just to start with that, coming up here, there's an imaginary chair by me holding it if you need to or just challenging yourselves. Again, having a chair by you, you could do a kickstand toe on the ground just to make it, let me see, there we go. Keep balancing. Scott's probably zooming in on my foot that's wobbling right now. Three, two, relax here, switching sides. Another one coming up and hold. I stubbed this toe last night and I was like, oh no, no, people to balance today. And I can't, can't slant Scott anymore, but it's okay. That's feeling good. Keep holding. And three, two, one. Coming out of this here, tandem balance, heel to toe. Again, if you want to, everyone to make it easier, bring that foot out a little bit, stagger it or just line it up, heel to toe. Get in that balance. We're gonna make it a little harder here and now close the eyes and balance. Hopefully Scott has not left the room and now it's just me talking to nobody. Keep holding. Three, two, relax, switching sides. Again, modify if you want to or line them up. Keep those eyes open to start. Now let's close the eyes and balance. Holding it, opening the eyes occasionally if you need to modify to a wink if you know how. I can't really do it. Keep holding. Three, two, and one. Coming out of this here. Can I read my handwriting? I can. Calf raise holds next. So toes pointing forward, feet shoulder width apart, just coming up on those toes and hold. Oh, I can really feel that stubbed toe now. I blame the shoes. I was wearing my hulkas and just easy to blame the shoes. Now that'd be really bad advertisement for hulkas. I stubbed my toes on your shoes. Three, two, and down. Now from here, keeping those heels on the ground, same thing, lift, whoop, there we go. Lift the toes off. I enjoy this one but it's not the most exciting action shot. You know, it's like you just look like you're standing. But those toes are off. I promise. Keep holding. Three, two, relax. Coming into a single leg balance here. Right leg staying planted. One leg out. Making circles. You can make big circles, small circles. Again, by that imaginary chair, switching directions. Making those circles. That's a tough one. And three, two, one. Switching feet here. Another foot planted. Make those circles. Making those circles. By that chair, whatever shape you want. Switch directions. Keep making those circles. This one's hard for me on this one. Three, two, relax here. We're gonna do some tandem walks. So if you're gonna be by a bar, make sure you're either facing the door or the wall behind me. But we're near the heel to toe. Walking it forward and back. You can do two steps, three steps. Really good. Hopefully you never have to use this when you're pulled over. Cause you weren't drinking or driving. Also more of an advertisement to not drink and drive. Or of a PSA. Three, two, and relax. Now, single leg balance. Holding onto that chair. From here, we're gonna do a hinge forward. So that back leg, following the torso, leaning forward and back up. Forward and back. You can do a tiny hinge. You can go a little deeper. Kind of explore that range of motion. Just leaning forward and back. By that chair, forward and back. Don't lean or hold a person. It would not be good at all. Three, two, relax. Switching feet here. Left foot. And again, hinging forward and back. Forward and back. Yes, that's the light hinge. Going at your own pace too. It's not a race. Take your time. This foot's really wobbling. Three, two, and relax here. All right, one more balance. One, then we'll get into it. Right leg gonna stay planted. Single leg balance. One leg out to the side and pulse. If the pulsing feels bad on the hip, just hold instead. Ever you're feeling here. Maybe like, Josh, I'm not even working out well. You're doing this right now, that's okay. It's probably Jim talking in ABC fitness, knowing him. Three, two, relax. Switching legs here. Oh, and pulse. This video's also being shot after the Super Bowl. Shortly after, so quick reactions. Kansas City One, that's crazy. Scott had money on the 49ers. And per deeping the MVP. Three, two, relax here. Grabbing water if you want. Next one, we're gonna use the bands. So for the bands, they're all along the room. If you just look in a general direction, you'll find one. Make sure it's the loop band. That's the knot tied to it. You don't want just a flat band. Bracelet method or handcuff if you want to look at it that way. We're gonna start with those elbows at our side. Palms facing each other. And more pulses, keeping those elbows in. Just waking those shoulder muscles up here. Just going. Bring those elbows up a little bit more. I forget if we used bands in the first videos. I don't think we did. This is the whole new thing. Bring those elbows to shoulder height. Keep pulsing. Bringing those elbows back down to our side. Palms facing the ceiling. And pulse here. If you ever want to make it harder too, bring those elbows up a little bit. We have green bands, blue bands, red bands. And up again. And that'll really make this more of a fun workout. It's already fun. Down to our side, palms facing each other. Press it forward and back. For these, make sure you keep in tension on that band so you don't want the hands close. Just out a little bit, feeling that tension. Pressing at a 45 degree angle. Don't worry, we're not gonna do the band and the weights today. And all the way up, all the way down. I feel like that'd be a little cruel to do that. Coming out of this here. Holding onto the band now. So bring one arm out for me. It's gonna be my right arm extended. Bending the left, left hand to the armpit and back. And back. If you were ever in PT, has any therapy and did these bow and arrow? Reaching forward and back. Forward and back. From here, we're gonna hold left arm at the left armpit. Bending the right. And now bring that right hand up. Like you're throwing a dart. Keeping that elbow shoulder height as we go here. Really working the tricep, the elbow. Just gonna be a total body workout today. Keep that elbow up. Three, two. Switching sides. Left arm out. Bending the right, right hand to the armpit and back. Hopefully the band doesn't snap on you also. We've only had that happen once. And they got out of the hospital just fine. No, they didn't go to the hospital. Wouldn't that be a story though? Keeping their right arm at the armpit. Extending like you're throwing the dart now, left-handed. Try not to think to yourself, Josh, that band's really close to your eye and could snap. It could. That's the risk you take coming to Uptown Social. You know, we still got a perfect record on this. Not jinxing it today. Or else this video probably won't come out. Probably that. Only Scott would know what happened. Coming out of this here, we're gonna go back to bracelet. For this one, we're gonna have our elbows are gonna be a little under shoulder height. Hands are gonna be by your eyes. But now you're gonna bring those hands wide. Elbows in and out. In and out. Really nice rotator cuff exercise here. Making sure though, for this one, we have tension on the band. As you're bringing those elbows in, elbows out. So again, just making sure we have tension on it. Three, two, relax here. We're gonna keep feet under shoulders. Back is gonna be straight. We're gonna slightly hinge forward. Keep in tension on the band. Bring the band up by your hips. Elbows behind, rowing up and down here. Last exercise though, with the band. And then we're all done with it. Just up and down. Three, two, relax. Drop in the way, drop in the band. Grabbing the weights. Water if you want or just get right into the weights here. We're gonna start with an alternating shoulder press. So just alternating here. We have a slant one right off the bat, but then we're gonna stretch out the shoulders actually. A little different than class. Now we're gonna do both at the same time. We're gonna do the same stretches just a little bit earlier today. Mainly for my benefit. Bring those arms down. Alternating front raises here. For this one, you can have palms face each other. Palms face the ground. If you ever do a fly out in front, out to the side, make sure your pinkies are pointing towards the ground. And your thumb's pointing higher. Three, two, out to the side here and hold. So for this one, palms face in the ground. Everyone's favorite that we're gonna do for like a minute. Laura can just do this for the rest of it. So it's just 20 minutes of holding and then. Everyone's like, I don't like those videos anymore. He made us hold it for so long. Keep holding. Almost there. Feels like it's been two minutes, but it's only been 27 seconds. Three, two, relax here. We're gonna do some curls next. So just palms face the ceiling. Curls nice and controlled. Elbows at your side. Up and down. Up and down. As we go into this one now, palms face each other and curl. Work in the bicep, but also the forms at the same time here with the different grip changes. Palms face the ground. Keeping those elbows at your side. Up and down. One more time, palms face the ceiling and palms face each other. And palms face the ground. Three, two, relax here. Oh no, we turned off the lights. We're that active. Bring those elbows up to shoulder height. Swing those weights out and back. Out and back. Gosh, we must really not be moving if they really don't think that we're in here. Gosh, they can't tell that we're working out. Oh man, what if in the video that's when the lights actually turn out? Three, two, relax here. Shoulder shrugs up and down. Little stretching. The shrugs and the rolls. And the rolls. Yesterday was also Valentine's Day. The day before that was Fat Tuesday. Reverse it. People will get their Puczkis. Scott, did you get a Puczkis? Do you pronounce that Puczkis? Oh good. I have a very Polish friend so I'm like, I hope he would be proud of me. Left ear, left shoulder. It's Polish, right? Oh good, now I'm just right ear. I drove past Johnson's on Fat Tuesday and Johnson's Baker was just packed. Coming out of this, hands together, weights together. Help us close. Pressing it up and down. Our person who organizes the books works at Johnson's and she told me all the Puczkis that were sold and now they got all the heart-shaped cookies and one company alone ordered 600 of the heart-shaped cookies there. I was like, oh my gosh. Three, two, relax. I can tell you it wasn't the city that ordered the 600 cookies or if Josh didn't find out. Gosh, that'd be something. Here we're gonna work the shoulders again. So for this one, bring those arms up, palms facing each other and drive. And drive. You know, when I made the first set of these videos I thought of some classes that like, you know, I didn't even know if they're listening to me anymore because they just start talking. So I'm like, I think they're probably just doing this and ignoring what Josh is saying. They know who they are. And then they're gonna laugh at this. Probably not laugh. Three, two, relax here. All right, one arm gonna be half. So elbow in, holding that curl. Other one, up and down here. Up and down. I was contemplating having Emily, my girlfriend, guest star or do something and like, maybe she would laugh at my jokes and she would definitely would not. So I was like, yeah, maybe that wouldn't be good if she's here. People enjoy seeing her on it, but I'm like, they're having her do a fake laugh and one of my jokes I think would be, but that hurt me. Other one to half, curling the other. Up and down, up and down. I had some people in class yesterday also told me I should get her a ring for Valentine's Day and I was like, oh gosh. I can confirm no ring was received. I didn't get a ring, so. Three, two, relax. And I figured I'm not gonna get her another ring pop. She already got one for Christmas, so. She liked that. Leaning forward here again. For this one now, we're just gonna do alternating rows. So right hand to right side of the hip. Bring that left hand to the left side. Up and down. Bring that elbow back. Squeeze that shoulder blade. And up and down. Three, two, relax, standing up nice and tall here. Elbows at your side. Palms up, palms down. Up and down. Hopefully everyone had a good Valentine's Day. Did you cook, Scott? I cooked too. It turned out very well. Well, it turned out. Now as expected, three, two. Relax, shake it out. One more time here. Well, now we're gonna have the palms facing each other, actually. Just up and down to start. Air traffic control. Now we'll go palms up, palms down. I decided to make a pizza bake. And I was gonna have like little breadstick hearts in it. And Emily was gonna think it was cute. Three, two, relax. Holding those weights out to the front and hold. And so then I remember telling all the classes about that and they all awed at how cute they would be to put tiny breadsticks in a pizza bake. And then I told Emily that idea and she was like, no aw. And I was like, I knew you weren't gonna aw at that. She was like, you get enough attention from the old people. I'm like, wow, calling them old people, Emily. Oh, to the side now. But it turned out to be a very good dish. Three, two, relax. Shoulder rolls here, the stretches again. And it was basically just my egg bake recipe without eggs and more pizza sauce. Reverse it. I do biscuit dough and pizza sauce and pesto and mix it all together, put it in a cast iron skillet. Left ear, left shoulder. But I put tinfoil on it, just hoping that the pizza sauce wouldn't go crazy in the oven. Right ear, right shoulder. But then it didn't make the biscuits like crispy and I was like, oh, it was still very good though. If you need the recipe, I should have it. Relax here. We're gonna do some calf raises next. If you've been in the classes, you know my favorite ones. So heels pointing in, toes pointing out, up and down. I think we did this sequence in the first video too, but my favorite way to train calves, they don't look like they're trained, but they are. Three, two, relax here. Toes pointing forward. And same thing, up on the toes down. For any of these, if you want, you can also just hold on to the wall or the chair again, drop one weight. Definitely working our balance here, so always make sure we're going at our own pace. Bring those toes inward just slightly up on the toes and down, up and down. For this one, your toes are gonna wanna come out. Make sure they're pointing in just a little bit as we go here. Up on the toes and down, up on the toes and down. Three, two, relax here. We're gonna bring those feet shoulder-width, just doing some mini squats here to start. So hands together, weights together, keeping that chest up, hips back, knees, track over toes and back up. Keeping that chest up, going down as far as you want. You could be right here, you could be lower and up. I did not pull the mic off from off my shirt. So scared to do that there. I was like, do not hit the cord, Josh. I succeeded. Three, two, relax. We're gonna do some hamstring curls next. So bring one leg just slightly behind, making sure that heel is off the ground. I'll show from this point of view. So leg behind, kick that hamstring up, kick that heel up, engaging the hamstring, biceps femoris, up and down, up and down. Up and down. Again, this one where you're also using some balance. So, by that chair, the wall. Don't hold onto somebody, Jim. Don't do that. I hope he was doing that in this part of the video now. Three, two, relax. Again, other leg just slightly behind. Heel off and driving that heel up and down. Up and down. Oh, the sun's out now. Looks nice outside. Well, snow, but definitely a better February than I was anticipating. Didn't really get the snowshoe though, which has been kind of a bummer. Three, two, relax here. Shaking the legs out, feeling on that left foot still. Gosh, Josh. Okay, next up, be with or without weights again. Buy that wall if you want to be. Keeping that left foot planted right out. Front, side, behind. Front, side, behind. So again, going as far back as you feel comfortable making sure we're not gonna lean forward and back. Keeping that chest nice and tall. Front, side, behind. Side, behind. Front, side, behind. One more, front, side, behind. Switching feet here, so other foot planted. Front, tap, side, tap, behind. Again, not that lean. Like so, staying nice and tall. You can switch it up sometimes and just go sides for a little bit if you want. I've probably done that a few times now. Front, side, behind. Front, side, behind. Keep it going. And one more, front, side, behind. For this one, we're gonna go on to our heels. So lifting the toes off. Again, not a big range of them. Not looking like anything. Walking it forward and back. On the heels. Back in Madison when I taught running classes. Many moons ago. This was one of my favorite exercises to start. Because when you run, you really want those toes lifted as much as they can be. That you wouldn't think is the case, but it is. Three, two, relax. Shake in the feet out. We're gonna end today with a squat hold, then we'll cool it down. So feet shoulder width apart. Toes pointing out. Don't hit the cord, Josh. Okay. Squatting down and hold. Chest up. Hips back. Knees, track over toes. And hold. Keep holding. Keep holding. I feel like these go a lot slower when you're on camera doing them, you know? In the class, they're shared suffering. Alone and now it's just like, oh, it's just me suffering. Three, two, relax. Drop the weights, grabbing some water. And if you want, time to stretch next here. Hands on the hips. And some hip circles. Oh, no. A switch in here. Can't believe they don't think we're doing anything in the class. Let's bring an arm across, pulling on that shoulder. I'm doing some, like, step touches or just walking around would help, Josh. Switching here. Coming out of this. Let's go left to your left shoulder again. I think we were trying to get the rights to play. Shania's playing to these videos and it did not work out. Did not get that. Right ear, right shoulder. Maybe the next time we do videos, we'll get Shania coming out of this. Leaning forward right, I'm going in. Make some circles. Big or small, fast or slow. Whatever you're feeling. Switching directions. Okay, making those circles. Three, two, switch and arms here. Okay, making those circles. Think about what you're going to have for dinner. Switch directions. I told Emily, she could have the rest of the Valentine's food leftovers. And I'm like, I regret saying that. Coming up here, shoulder rolls again. We also got a Dairy Queen Heart Blizzard Cake. And I'm like, ah, I really hope there's someone here. Reverse it. I also have to just buy myself a cake. Three, two, relax. Feet close together. Hinging at the hips. Lean forward, collapsing the chest into the legs. You can let your arms hang. You could grab onto your elbows. Sway side to side. Whatever you're feeling here. Really feeling that toe still. Three, two, relax here. Bringing those feet wide. Opposite hand, opposite foot reaches. I have one of our participants in one of these classes. Watch is a true detective. So the finale is next weekend. So hopefully it was a good ending, Linda. You thought with Jodie Foster, it would have been better. Three, two, relax. Cross the arms and inhale them up and down. The finale might be good, Josh. Down, up, down, up. Down, one more, up. Down and always finish with hugs. Good job today, everybody. Hopefully I'll be back soon. And we can't wait to see you in classes again. Hope you enjoyed.