I'm so excited to see him get warmed up. So I hope that you've been getting warmed up too because one thing about doing Sterling core we're going to do today, you got to be warmed up. So let's just go through a little bit of warm up just to make sure that you loosen up those abs a bit because we're gonna be working those abs today. Okay, so and they do, just make sure with the arms, you know, just kind of reach over to the right to left and reach over just a few times. It's good enough for what we're going to do today. But you want to make sure you do at least 30 seconds of your stretches.

So we're going to be going through these Justin segments accounts of four or five for now. Okay, great. Then the other leg, bring it up. Okay, and you just hold and make sure you put in a slight bend on the leg that's touching the ground. Great. Wonderful, great.

And let's do a couple of little squats. Just get the body all warmed up and get all loose. Great. Okay, great. So we are going to get ready to get started. I know you guys.

This is man, we're going to be using this one today and we're going to be working our shoulders. And the good thing about the resistance band is you actually get a combination. So you take the resistance band, put it about the middle of your foot underneath your foot, and your leg should be shoulder width apart. Okay, palms should be facing towards you. And these will be slightly bent on your way down so you can make sure that you keep your core together as you go down. Now you're going to go down slowly and touch your toes like he used to do in elementary school, and then slowly come up, bring the shoulders back and reach up as far as you can.

Now, I know you're probably thinking, huh, I don't know if I can go that far. And you know what, if you can't, this is day one. go as far as you can. That's what you so you go Down, reach up. And if you find that you can only go up this bar, that's fine, because next week, you'll be up here. Great.

So you do that. So let's do five of those so you can get a feel good feel for it go down, touch your toes. Exhale when you go up and hold, or you can go up this bar, or you can go up this bar right up to your chest. Go up to your head, reach all the way above your head is and let's go back through the steps. Again, just one more time to make sure you got it. So make sure you put your feet about the middle of the resistance ban, shoulder width apart.

Great and your back bend over slightly as you go down. To touch your toes. Inhale, nice inhale because you're gonna need that when you bring up at all the way up to the top if you can. If not, you can We get down where elbows are 90 degrees, or you can bring it where you right at your chest. And you go back down. Inhale.

Great. Okay, so that's okay. Well, welcome back to your biceps. Let's go ahead and start working the next muscle group. biceps are very important. Remember, we said, biceps are right here.

You need that you want to see the muscle, you know, how do you ask someone do you work out? The first thing they do is touch your biceps. Is it strong? I don't know if they work out, right. Okay, so that's going to be where you want to develop that bicep. So what you're going to do, again, the same way we did the shoulder raise, you're going to do shoulder width apart under your feet.

You put it under both feet so you can get a nice firm hold on a resistance band. And you're going to take one arm and bring it up. Exhale, release. Inhale. Slowly, exhale. Release.

Inhale. Great as do the other arm. Exhale, release. Inhale and exhale. Great and keep going. You just gonna alternate one at a time.

Exhale, exhale with this resist the urge to go like that. Some people just want to go Okay, yeah, I'm doing my bicep. And there's a time for that at times, but what we're trying to do is put that muscle into muscle memory. And the way the muscle works, it works in motion. So lower emotion, great in the muscle sack. Oh, I like this.

I'm gonna build some muscle right here. So great. So again, you bring in other ways you can undo, see how the bicep works again with the resistance band. Again, shoulder width apart, but the resistance band under the middle of your foot, makes your elbows are close against your sides, nice and firm. So you can have support and this Bring up one arm at a time, exhale. Inhale down.

Great. And then when the other arm up, all the way up, and then all the way down, right, all the way up, all the way down. And don't forget to breathe. We really don't breathe enough, we really don't exhale enough, you know, release that tension, relax your muscles. You don't really want to exercise on tense muscles. And that's why you do your warm up first, so you can loosen up those muscles and get them ready for the workout.

So again, just make sure it's nice and farm against the side of your body. And you just and if you find that your arm is moving too much, just to one arm, and hold that arm and make sure it stays at 90 degree angle. We have said it's up and down. Right? So you get started with our triceps we work the biceps and now we got to stretch The net muscle behind so if someone's looking at you, you got on your, your short sleeve shirt and you're going, Oh, I like those triceps. Okay, so let's build those triceps up.

Take your resistance band, we're going to start with that first, and just put it on the floor. And remember, the closer your foot goes to the handle, the more you have pool on your resistance. And if you want it to be tighter, you just pull closer to the other resistance man handle on the other side. So if you pull the one closest to your foot, that's going to give you more pool, you're like, Oh, I need more pool. But if you say well, that's too easy. Then you just put your foot on the other side.

And you take your arm, pull it all the way up tall, nice and tall and then take it bended over about 90 degree angle and you lift 1234 great five I'm telling you can feel this even though it's lightweight, you can feel it. So you're going to do that about 12 times. Perfect. Okay? And what are you going to do the other side, right, you can have one arm look good and have the other arm just dangling out there, right. So same thing, put your resistance band down here.

I'm gonna put my foot a little bit closer to this handle because I need a little bit of more resistance on the light. Right, and then lift this hand up straight up. Great, straight. Now you're nice and tall. The other arm is just against your leg. That's fine your hands there.

If you want to hold this elbow because you feel it's gonna move. You want to make sure it's at a straight 90 degree angle, and lift. And when you lift the power to the top to exhale when you go up. Exhale up. I'm telling you, I could feel that muscle coming already. Great.

Exhale and Exhale. Perfect. Okay, so that's your tricep. That's your tricep with the resistance, man. Now we're doing our abs. Okay, so now with your abs, take your resistance, man, we'll start the first one with our resistance band.

We're still on our lightweight resistance band. And you're just going to see Saul from one side to the other and you know what you're working. You're working your abs but you're working your obliques. So you work in the sides. And you just go down as far as you can hold it right there. Say cheese.

And then bring it over to the other side and hold. Right? So make it slow motions but you want to do 12 of these. Nice and slow. Great. Keep going.

I tell you can feel these real quick. This is great. Exercise. doesn't take a lot for us. You don't have to go to the gym. Just do it right in your home.

Bring the family. Make it a family workout moment. And great so that when you want to do 12 we'll put that one out.