 Hi everybody, welcome to Flex and Stretch, a little more flexing today, a little more strength training than you might see in a typical Flex and Stretch class, but we'll definitely make sure that we get those muscles nice and stretched out before we do all that. So to start out today we're actually gonna just do just some light stretching here first. So bring that right hand underneath the right side of the chair, left ear to left shoulder. And if you don't have a chair that you can reach under, you can just have your arm by the side still. But if you have a chair that has nice underneath, feel free to put that hand underneath, stretching out that neck, switching sides here, left hand underneath left side of the chair, right ear to right shoulder, more of a stretch. Again, having that hand just rest if you wanted to. Today we're gonna use some weights, feel free though, if you don't want to use weights you don't have to. I'm using 3's myself, which is probably enough today. And 3, 2, 1, come out of this here. We're gonna bring those hands stacked over each other, reaching forward and back, reaching forward and back, leading as far forward as you want to. You can do a little and come back. You could really reach forward. Let's go over to the right now, to the right, or maybe it's your left, whatever you're feeling. Now let's go to the left, or your right, forward and back. 3, 2, relax. Couple more stretches here before we get into it, bringing that arm across, pulling on that shoulder. It's a Friday for me today, for you might be a Monday, Tuesday. Switch here. Still wearing short sleeves though, so it is a summer. Always nice. Coming out of this here, arms on our side, shoulder rolls forward. Feeling the cracks in the shoulders here is a little bit. And let's go back. And 3, 2, relax. We're gonna grab our weights next. So again, you don't have to use weights if you don't want to. I'm going to. Totally up to you though. So starting out, palms face forward, elbows at our side. We're gonna curl into a shoulder press and down. Curl into shoulder press. During any of these movements to feel free, you can do them standing. You don't have to do them seated. Well, a few you have to do seated actually. Just up and down here. Keeping those elbows at our side, then press it up. At our side, press it up. 3, 2, and we're gonna go into a press march here next. So same arm, same leg. Press and march. Press and march. If you want to get crazy, you've taken the classes before. You know we do same arm, same leg. We do opposite arm, opposite leg. Using that brain a little bit. If it's a Monday though, you can say not doing that today, Josh. Go back to same arm, same leg. Keep marching, keep pressing. You're really feeling the chair today. 3, 2, relax. Bring those arms down. Hands at our side. Shrug the shoulders up and down. Up and down. Let's lean side to side here. Bringing those hands up. Reaching across the body with the arms. Reaching across. Keep reaching but now we're gonna reach just a little bit higher. Kind of like face height with the hands. Maybe it's had higher. We're gonna bring it across the body, across the body. Up, up, across the body, across the body. Up, faster, slow. Whatever you're feeling here. Just across, across, up, up, across, across, up, up. 3, 2, relax. Alright, so arms at our side. We're just gonna march it out here. Just marching right leg, left leg. Just march in here. You do fast marches, slow. Whatever you're feeling. Using those leg muscles, driving those knees up. We're gonna kick those feet in a little bit. 3, 2, extend those legs out. Keeping the feet, keeping the legs on the chair. Just extending those legs out. Toes pointing up towards the ceiling. So you don't want to point like so. Point them up towards the ceiling. Towards the ceiling. You do it towards Scott. Towards Scott. Ceiling, ceiling. 3, 2, relax here. Keeping the arms straight. Bringing the hands to shoulder height. Some circles. Everyone's favorite in class. All the circles. I was thinking of doing 20 minutes of circles today, but decided not to reverse it. Keep making those circles. And 3, 2, relax here. Just standard curls next. Curling forward. Remembering to breathe here. Just curling forward. Curling forward. Keeping those elbows at our side. Holding one arm to half. Curl the other one up. You could start curling with the right or left arm here, whatever you're feeling. Hopping down. Switching sides here. Holding the other arm to half and curl. Keep it going. 3, 2, relax. Keeping those arms straight. Thumbs up. You don't have to actually have your thumbs up. Palms face forward. Circles again. This one you can just do without weight. You'll feel it. 3 pounds I feel it. Keep those circles going. Let's reverse it. Reverse those circles. 3, 2, relax here. Keeping the left foot on the ground. Keeping the right leg bent. Bringing the right leg up. Holding it while holding this. Just pulse that leg up and down. So that leg goes off the chair, on the chair. Off the chair, on the chair. Just at our own pace. This is my pace today. Might be a little faster for you. This is a nice speed. Switch those legs. Other one. Just pulse it up and down. Up and down. Like you got a restless leg. Remember to breathe. No more circles. That's always good news. I did not make Scott do the arm circles today. I showed off. 3, 2, relax here. We're gonna go back to that same arm, same leg. We're gonna do a punch forward with a side step. But that same arm, same leg. So right arm punches forward. Right leg to the side. Left arm punches forward. Left leg out to the side. Just tap in here. Feel free to ever do opposite. Left arm, right leg. Right arm, left leg. I think I said that right. Hopefully. We're gonna go back to that same arm, same leg. Just that side step with that punch forward. Side step, punch forward. 3, 2, relax here. Hands together, weights together. Sitting nice and tall. Twist one side, twist to the other. Just a gentle twist. Nothing crazy. Make it harder. Bring those hands out in front. Make it easier. Hands closer to you. Twist to your comfort. Keep those twists going. 3, 2, relax here. All right. Next up, we're gonna do another shoulder press here. Both arms coming up and down. As we do the shoulder press, bring one leg up and down. Alternating the legs. Both arms up and down. Up and down. Palms could face forward. Each other. Whatever you're feeling. Up and down. Feeling it today. As for sure, I'm gonna look back at this when it was like in January. I'll be so cold and I'll be like, oh, I missed the summer already. 3, 2, relax. Dropping the weights. So everyone's second favorite exercise we're gonna do today. Some sit to stands. So before we do sit to stands, making sure feet are close to us. So they're not out here. Feet are close. Feet are planted. So we're not on the toes. We're not on the heels. Feet are planted. If we have an armrest, we can have the hands relax on the armrests like so. But feet underneath us. We're gonna lean forward first and stand on up. Come on down again. Lean forward. Stand up. Stand, sit back down. Stand back down. What am I saying, Josh? Been down. For this one, what we don't want to do, we don't want to stand up. We don't want to sit down. Use that momentum and stand back up like so. We want to sit down, pause, collect ourselves. Lean forward and back up. Really important to have that pause. Lean forward and up. Not using that momentum. Imaginary armrests here. So you can stand up with the armrests. Back down. One more. Up. Stretching out a little bit after that one. So right heel on the ground. Lean forward. Feel free to add that reach if you want to. Or just stay leaning forward like so. I'm gonna add the reach. We're gonna do that one more time. Switch in here. Little left heel. Lean forward. Add that reach if you want. And hold it. Two. And one. Alright. One more time here. So feet are planted. They're not far away from us. They're nice and close to us. If we have armrests, hands can rest on your arm. Rest. Lean forward. Stand on up. Keeping that chest up. Sitting back down. Pause. Lean forward. Stand on up. Sitting back down. You don't have to do as many as I'm doing either. I'm losing count already, but I think this is four. Pretty sure this is four. Let's go five. I really hope so. On the video I'm sure you'll count. So again, take that break when you're sitting. On my lost count. Seven or eight. Let's do just ten more. Why not? Two more. I'm gonna have people on line saying you did this many. Okay, one more for good luck. Lean forward. Up. And down. Whoo! Good job there. Let's stretch it out a little bit to end it here. So stretching out those legs after we just use them right foot on the left knee. If you don't want to put it on the left knee, you can bring it down to the shin. Bring it up. Give that leg just a slight hug. And hold. So again, modified would be those legs crossed like so. Come out of this. Switching those legs here. Giving that leg a nice hug. Hold it. Come out of this here. Leaning forward. Feet wide. Bringing that right arm between the legs. Make some circles. You can do big circles or small. Whatever you're feeling today. Switch directions. Just let gravity pull on that shoulder. Switching arms here. Other one going in. Make some circles. Switch directions. And coming up out of this here. A few more stretches here. Let's just do some chin tucks. So pushing that chin back a little bit showing off the double chin. Relax. Double chin. Relax. You can hold it for a few seconds or a little bit more. So again, today was a little bit more of an active flex and stretch class. Another video I did is a little bit more relaxing. We definitely do some exercises but a little more stretching in that class. Relaxing here. Crossing those arms. Inhaling them up and down. Up and down. Up. Down. We have Mr. Scott to thank us behind the camera for allowing us to do these videos. Couldn't have done it without him. Up. Down. And finished today with hugs. Because you all had such a good job. Thanks for coming. Hopefully you checked out the other videos and got a good workout as well. Hope to see you in the building.