Welcome to week two of your third aid, women's wellness workout exercises. Here we go. We'll start with a little bit of hula. So just to warm up those hips, you're just moving in one direction. And then the other direction. Do a shoulder stretch.

So wrapping around, pat yourself on the back and take hold of that elbow. You're going to try to broaden the back shoulders and breathe into that face. And go ahead and do the other side. repeating again, remember to breathe broaden out the back shoulders. You're going to do a quadricep stretch. So stretching the front of the thigh.

You don't want to have the thigh reaching forward or too far back, but you want to have some parallel positioning of the thighs and the front body, not leaning too much forward. So keeping the body up tall, you can grab onto your ankle, your pant leg or your shin. And the standing leg is a little bit bent, so not locking that one out. And showing you the alternative version of using a strap to help support you. If you can't reach back and grab onto that leg, then you're going to use this strap to help get you there. And again, working on the same same ideas not locking up the standing leg and keeping the legs in parallel with one another.

Remember to breathe and relax your shoulder. Moving into a hamstring stretch or stretch of perhaps you might be tight in the calves, the back of the legs. So you can start up holding the chair and not locking out the knees, you can work your way down to the rungs of the chair, the bed of the chair. You could even come to a block resting on the floor or core book. And we'll just take the mid range version here. hips are square to the front and stand up nice and slow, nice and steady.

And then switching sides. So then you can take the version of the The upper chair the size of the chair, the bed of the chair, and even heading down to the block on its various different levels or even down to the floor. Again, go into where you feel comfortable. The legs are never locked out, there's a little bit of bend there and then rising up slow. Start to move a little bit more here and take a lift lunge and step back with a bicep curl. So you're just gonna stay with that one side with the hip lunge or lift up and then the step back and if you need a chair, you're going to use that version of just the bicep curl with one arm and then hold on to the chair with the other end here.

A minutes worth. Lift up, lunge back, lift up, lunge back. This might be your inhale, this might be your exhale, inhale, exhale. If you need a little bit extra resistance, you could put small hand weights in your hands to give a little bit more challenge. Maybe the first week you're doing it without and then as you feel stronger, then you can add a little bit of hand weights or even soup cans work as well. When you're lunging back, you could take a smaller step and do a lesser lift, if that would feel better for your body.

So you don't have to do these big, broad lunges you could do mini ones. Remembering that no matter what you're doing, you're doing something which is better than nothing. Got one minute in there and so we'll head to the other side and do the same thing. So inhaling and exhaling. And again, you can do many versions too. You don't have to do the big lift and lunch.

Take it how you'd like to this week, maybe next week will be different. When you're lunging, you're trying to keep that front knee In line with your foot that's not going to roll in or out. You could always pick up the tempo to you don't have to go at the steady rate, you could be quick and vigorous. get your heart rate up a little bit more and start sweating. That's really the idea here. So we're gonna head into a biceps curl.

You want to have your feet about hip width apart. Now, don't let their knees roll in. I'll show you the side version. So the risk stays in neutral. You don't want it flexed, in or extended out, it's going to stay in neutral. We're going to do three bicep curls.

And three tricep extensions. needs to be a little bit bent. You could do little mini ones. You don't have to do big, broad ones. In here we go. Two, three, and one.

Two, three, exhale, exhale. Exhale. Exhale. exhale, exhale so always exhaling on the force. Notice the bomb is untucked so not tucked under. So keeping the pelvic floor open, working those legs at the same time we're working those arms.

Can always take it at a slower pace to you don't have to go. Speedy version. Just shake it off. If you need to. stretch a little bit, get those triceps move in, biceps chest. Again about a 15 seconds or so, rest time.

Cutting into jumping jacks getting a little bit of agility and balance here. Add a little bit of bone strength as we do this version as well with the chair like out to the side arm out to the side so you choose if you'd like to do full jumping jack or if you'd like to do the chair version, either one. bringing back the jumping jack. If your arms get tired, you can rest your hands on your hips or you can just press the legs and move the arms. Always alternative options. So don't feel you have to stop the exercise completely.

Just do a little moderation here and a little modification here. Breathing out as you land. We can protect those pelvic floors. Learning how to get him stronger when we do forceful motions. Okay, we're gonna head into side back steps with the band The kick back and a kick back, kick back. Kick back.

Could also use the chair to help support us So to kick back and to kick back. You could also do this exercise without the band. If it feels like too much at this time, you could always just do, just do the leg motion without the band, the band adds challenge and resistance. Get your hands on your hips. If you need a little bit more stability. You could do a little walk back if you have a little bit more space to move about You can take it a little bit slower to get those hip muscles stronger.

Really powerful muscles for getting up off the toilet in and out of a chair up and down stairs. All right, heading into lunge walk with some bicep curls and lunch. You want that knee not to roll out to the or into the side but keep it in line with your foot. Maybe you do this down the hallway or if you have a sidewalk out front of your house, you don't mind exercising outside. And you can also do this one too. Standing so static lunges with the chair support if you find that your balance is just a bit off, I've also had clients do is to use a cane or a stick to help them do this one as well.

So if you have a cane or a stick, you can use that to help support you while you're doing a lunge. Walk as well. Breathe in, breathe out. Breathe in and drop. Breathe out. Breathe in, breathe out.

Breathe in, breathe out, minding your breath that's going to help you protect your pelvic floor and get you to use your abdominal muscles. You can do just little mini lunges you don't have to go real deep. Remember your breathing If you want more challenge, you can put hand weights in your hands to give a little bit more resistance or skip Ken's work well too. All right, and we got bonus mode here. A little bit of boxing. I don't claim to be a boxer or have any techniques, you can take it fast and vigorous, you can do it slower.

You can just keep your feet on the floor. So we're gonna do 30 seconds going with one arm, one leg forward, and then we'll switch it up. Here we go. 30 seconds, right like forward right arm punching. Oh, yeah, I could. I could not punch anybody out with that, that move.

A little bit slower version. Just put the leg Being still and then popping back in and you might want to just do these back and forth take it a little bit slower than take a bit more vigorous and then we'll switch it up so that was 30 seconds. 30 seconds on the other, other side. A little bit slower version. Leave in the legs, just using the arms and then back to using both. Alright, that's it for this week.

Can stretch and breathe and take a few moments to relax