Welcome to your first week of third women's wellness workout exercises. Here we go. So standing with feet about hip width apart, you're gonna inhale, reach up towards the sky and exhale, come back down. And again, inhale, rising. And exhale coming back down. Hands come back behind you clapping and inhale, open up the chest.

Exhale, really rising up again on the end. And arms out to the siren, do a little side bending, exhale, inhale up, exhale down. Only going as far as you need to Keep breathing. Good arms come back behind you again and He'll open up the chest, exhale, we're going to fold forward bending the knees and bending at the hips, so as to protect the backs in the lower spine, especially if you have compromised bone health. Good inhale, rising one more time, reverse that back behind, and then coming back to shake it off if you need to. Next we head into.

So modified squat, hip abduction. So you see the freestanding version and you see the chair version if you need a little bit more support. So again, we're going to be working towards 20 repetitions or one minutes, I'll start the timer. It's an inhale, drop down, exhale, pop out. Inhale. Exhale, inhale and exhale.

Keep moving with the breath. You don't have to drop low, you could do little mini ones you can move a little bit slower so there's always options. Can I show you from this side you'll notice the tailbone is tucked out or untapped releasing the pelvic floor and giving you a little bit more space there and protecting that area. Again, always know you can use the chair version if you need a little bit more support in that single leg standing. Good, check it out. Got our money.

In. Here, we're gonna do a little bouncing back and forth to get a little agility, work the foot muscles and balance and add a little rowing, you can take it fast, you can do it slow, you can use the chair. So then you're doing a little bounce back where you could take it slow or you could do a little bit faster pace. So you decide, okay, your choice. So we'll start the timer and we're off for a minute, one side. You could always add some resistance bands in here if you needed a little bit more out of that or even hand weight.

And doing a slower version if you need to. And sometimes going back and forth between the fast and the slow can be very stimulating for your, your body, your nervous system so that it's not getting used to one motion. Good Now we keep breathing. So maybe inhaling as the arms come forward exhaling is the arms pullback and then move into a slower position or movement if you need to. Shake it up if you need to. That's one minute down.

Just a short raft 15 seconds or so before we head to the other side so that we keep our metabolic rate up. Good, so we'll head to the other side. Same thing. You can do a slow version where you're just kind of shifting forward and back or taking a little bit quicker. Showing the chair version here if you need a little bit more assistance with the balance, you can always use a bit of the chair support to make you feel more confident. Good minute up and we're shaking it out for a bit.

Now setting up for a chair, push up see the chair version and then we'll do the wall version, you're going to find a sturdy chair, not locking up the elbows, but keeping them a little bit bent, and then pressing down. So exhaling on the way up, inhaling on the way down, if you forget to remember to breathe. This is more of a triceps work because we're keeping the arms in close by your side. So we're going to show you the wall version. Next, you can decide if you want to be close, or you want to be far if you're close to the wall. Let's challenge there.

And if you step away, a little bit more challenge. So same thing about staying close, you can always spread out a little bit, be a little bit wider with the hands if it's hard to keep your elbows close to your side. So choose your version, the wall version might be the way to start if you want to just build up to this and then the chair version, of course would be your next transition. These can also be done on the floor but I'm not showing that version This time around. Breathing on the press. Maybe you didn't do as great of a job of doing here is to keep the neck in alignment.

I'll take a little rest in the middle if you need it to take a downward facing dog, bending the knees as needed. And then reverse back up. Going to work into a bit of balance here, doing adding a little bit of tree with a bit of rotation, and then a little bit of arm work. So you're inhaling on the way out and exhaling on the way back in using the chair version if needed. standing leg is a little bit softer, a little bit But not locking it out. And then we'll hold at the end for about 20 seconds.

Inhale, open, exhale, close. Inhale, exhale, inhale, exhale, keep going. Trying to keep your hips facing forwards you're not letting your body rotate with any the knees just trying to rotate on its own, or they need the hip. Again, that standing leg just a little bit soft. Inhale, exhale. It's also great for the pelvic floors.

It's working just with your breath and just with the movement of the leg. We're gonna work those great postural muscles. And then we're gonna hold it here 10 or 20 seconds. Thanks for you. Breathing, relaxing the shoulders, the jaw the eyes. If you want more challenge, you're going to bring that bent knee foot all the way up the calf or up onto the thigh reacts, take it off.

And then we'll head to a chair version of that. Switching to the other side. So you can do the same version that we just did with both arms without holding on. Or take this version, using a little chair for some support and confidence. Inhale on the way out, exhale on the way back, in and out. Letting go if you want to take that challenge and always know that you can come back.

If the arms get tired, you can put the hands down on the hips. In and out. Inhale, exhale. Watching for the time, so 22nd hold. Again, if your arms get tired, you can always bring them down to your hips or per position. Relax, shake it off if you need to roll those shoulders.

Take a stretch if you need in between. Again, it's just a short break. Next, moving to a little weight bearing more weight bearing through the arms. So I'm gonna do a plank twist, not locking out the elbows. We're trying to keep them a little bit bent. So to row three times back to plank row.

Three times back to plank. Good shifted downward, downward facing dog back to your plank and we're rolling again. If you can't do the full row, you can always just do little shifts back and forth. And then take your rest in down dog and taking that rest as long as you need. Okay. So finding your chair support, not looking up, elbows 123 back down 123 back down and downward facing dog resting for a breath or so.

Shifting back again, maybe that exhale to row. Back downward dog, one or two breaths We got one more last round here. Take that rest, maybe bend the knees, relax the low back and stepping forward. Shake it off. And that concludes your first week round exercises.