Hi and welcome. My name is Justin Lord, and I'm going to be your fitness trainer and coach, a qualified fitness expert. I'm a nutritionist, but I predominantly work in four main areas, these being advanced fat loss techniques, bodybuilding, strength and conditioning, and hormone analysis. With all of this expertise combined, it's going to allow you to get the results that you want. I've worked with a large variety of clients, anyone from actors and models through to people who are simply just frustrated with the results that they're not getting. It's true to say that fascination with the human body is a full time job.

What I want you to do now is get yourself away, get yourself changed, grab some water, and be back here ready for your first workout. Hey guys, welcome. Well done. Firstly, and congratulations for picking up this DVD and realizing that you want to improve on your cardiovascular fitness or your conditioning, or you just simply wants to push yourself towards your fat loss goals. This DVD is designed to be progressive and periodized to allow you to get the results that you finally require. In the beginning, even though you'll find easier exercises for a shorter period of time.

Good luck. Stick with it. And we'll see you on the next one intermediate Welcome to the warm up section of your DVD. We're going to break this section down into three parts. First section, beam ability, second section, movement based flexibility. And the third section, impulse rise up to further prepare ourselves for the work our head and also through the whys and wherefores as we go.

Okay, so as I said, the first section is the mobility section. So we're gonna start with the left, we're going to stand on one foot, and we're just going to tell that nicely forward and back, forward and back down, gradually increasing that range of motion. The reason we're doing these exercises is so it's great. The sinoatrial fluid in the joints. Okay, much like a car has engine oil, all of our joints have their own particular oil to prevent wear and tear on the joints. Okay, Let's now turn to a rotation Whichever way you're going to go the opposite way back to back and Change legs.

Same exercise on the side quarterback. So good, nice and fast. Friction just causes the excretion of that fluid. Okay Android site anyway and the opposite way. Okay and pygmies, get hands on guys. One is short, sharp, shallow, up and down at the knees to pull it back.

Forward and back. Short and sharp, gradually increasing the speed. That's it. Good Now, very good work. Just a touch lower. Good job.

Okay. I just want to say France, right? Because large hip joints with the true crisis or cancer. They can join much choice is possible that highly move the opposite way. Elvis, like big circles, back, back. Okay hasn't side's gonna go sideways nicely challenge yourself to the knees.

Excellent speed up as we go further now, increasing that range of motion. Keep it going. All right. averaged further further, further, as far as you can go, good, gonna turn into a twist. Now we're gonna recite again so make sure you take your head with you. I'm taking my head with my arms, drastically reducing the range of motion to increase further of slow down right now that we're gonna get into the movement face flexibility section.

Okay, we're gonna go for a wood shop, you're gonna reach down to less and reach up as far good, shout out First, actually, further and further. Good. three bullets. So that's one of the three that's now across come right round aground and reach. Hi, Rachel. Good.

Three. Good. Good stuff. Okay, I'm gonna work on the hamstrings now. Okay, feet shoulder width apart, and some heads pointing forward. Okay, what do you need?

So please, come forward, nice flat back out to feel that in the hamstrings, and back up. Not gonna hold it. We're gonna come down. You might be asking why Justin, you're not doing static stretching. For a workout. Well, the reason for that is, what can happen is the body can start to lay down collagen in the muscles, thereby increasing the risk of an injury.

The only exception to that rule is that if you do have a particular soreness that will prevent you carried on the workout or you have an injury that you really need to stretch every time so we do movements place flexibility. You want to keep the muscles nice and elastic. Not last day, okay, keep in mind, we'll keep the mobile and bouncy, we statically stretch them we're going to tell them to stay in that position. And they're not going to protect your joints and they're not going to protect yourself. Okay, now we're going to go into some forward lunges now, faithfully together I'm looking to drive forward. And good, nice and slow.

Feel the stretch down the front the side. emphasize that stretch, drive that knee over the time and back up. Stretch the glutes here. And the quotes here are going to emphasize that stretch not is the workout now so don't really stretch it out. Concentrate on movement face flexibility. Good.

I see football. That's one drive forward. That's good. And four Phillips strips on the side. Okay, we're gonna go into a sidelines now just quickly demonstrate. We're going to go out to the left first, come down, straight leg, feet pointing forwards, hands down to the floor.

I'm looking forward to drive back Step out. big stretch. Side lunges. Okay, so first off we go and stretch, stretch back up. really feel that on the inside it ties back up and stretch. Back it good.

Stretch. It was well done, and stretch and stretch. Good. Last fall 234 good. We're gonna do now, a quick demonstration, get a step back. And I'll see unlike the other one, we're stepping forward this time taking the steps to the Ria.

Okay Coming up next one, play large. Okay, we're going to be working on the abductors and the glutes at the same time. Some formal ones 1230. Good. Okay, quick demonstration play learned. We're going to get to the left first.

Step out as you've done to the side lunge. big stretch on the inner thigh. Then as we come in, we're going to create the knee. extended leg will now come behind the heels of the static let you drive this leg out to the side. You feel a stretch here this time. Okay, so we're working on this like a long stretch on the abductors.

Glutes. Okay, quick succession of the side and the side and then we're going to work six that side, six the opposite side. Okay to my left, and off we go. big stretch. That's a good stretch. And a good to stretch.

I can refill it here. That's for stretch. Sumo there. And another good. Okay this time, right exactly the same. Stretch and stretch and clear here this time.

Good. Good, not lost to. Good. Excellent, good. Well, now we're gonna go into a squat the price. Okay?

Ends up short with your score down should be free to find out that's 1234 Now where is the pulse rate the section, okay, so you can see the crescendo now moving all the way up. It started off nice a slow progression gets harder and harder. Pulse racing now on five press ups, five squats. Five crunches in quick succession. Three socks, right? Okay, nothing too hard.

We just want to push it just a little bit further than what we have been. Can we go to the presupposition? okay we got this guy 5432543 to five crunches Off we go 543 I don't want to fess up Issue 554343 Excellent. Excellent last little bit last assignment 54321431 Five punches. I don't forgot. I'm sorry.

Good. Okay, so stand up jumping on stop. Take choking on spot. Okay, don't any of this was the hands on between the toes and the floor shake. Keep it going. Okay, this is me.

Let's say, sprint. Going to sprint for five seconds on my timing something like this. Okay, Sam Bye. choking on the spot. Check it out. Good spirits Last time, standby, five seconds.

Absolutely fantastic work. So you should feel mobile should feel flexible and your pulse should be raised. Good luck with the workout ahead. Work hard. Hi, welcome to beginner cardio and conditioning. We've got six exercises in the circuit.

We're going to work through each 120 seconds each all the way through from one through six. When we finish that set exercise we're going to do is take 30 to 60 seconds break and then we'll move back to Well, we will do circuit four times through. Okay, so we've got six exercises as I mentioned. First one being alternate squat thrusts. Next one being jumping jacks, then into Bell bring up straight from powering up into woodshop then lunges finishing up with squats. Okay, and as I said, we're going to work through straightaway through four times 20 seconds on each exercise.

Okay, so first one is alternate squat thrusts, that tells the block, okay, we're gonna start with the knee up near the elbow, and we're gonna drive them alternately 20 seconds. Okay, off we go. Come on, jumping jacks. Straight into them. pay five for one and off we go into jumping jacks. We got to keep going.

Next one coming up is you met simple comparing three to one. Okay, between the legs and try and pull up your toes if you want to try a little bit more range of motion. Good. Excellent work, keep it going to train, five seconds to go to one To start out the left side, keeping the arm straight across the body and keep it going to change sides all the way into lunches. Gotta Change legs every time driving that knee over the toe, and just slightly pointing outwards. What we don't want to do is push on the leg, even going in 321 and it's a squat.

Underneath the shoulders slightly off we go. Yeah. Keep it going to learn the spirit. Excellent. In 321 and relax, okay, take between 30 and 60 seconds rest will come in around okay. Regarding the next alternative like towards Africa 20 seconds.

Let's go. Come on working hard. drive a nice, nice all the way back. Come off again. Good. Find 321 and relax.

Okay, jumping jacks right now. Keep it going, come on. Okay, let's go up on the toes. If you can full range of motion all the way to the legs. Keep going for sure. That's good.

What's your mess in 5431? Okay, let's go across to speed up. Good can change over time. Speed up now what? changed good lunches. Let's go straight, but it turns out he would go everyone would cause faster pace now come on Net size now has really put the effort in.

Can you go for a change into squats in three to one and change? If we go to work guys come on to games. Let's see progress. Good. Excellent. Come on.

Take a mocha, saliva in 321 and relax. Okay 30 to 60 seconds rest back end for the next set. Good work. Okay, we're gonna start with the knee up near the elbow, and we're gonna drive them alternately 20 seconds. Okay, off we go. Keep it going.

Come on, jumping jacks, straight into them. In 54321 line up we go into jumping jacks. We got good work going on. Excellent ability toes, shoulder height. Next one coming up, delete your bed. Simple.

Bell rang at 321 and change between the legs and trying to pull up some Cheetos if you want to just talk a little bit more range of motion. Good. Oh three. Excellent work, keep it going. Right betraying the five seconds to go 321 and he can hold the ball. We're going into woodshop to start down the left side, keeping the elbow straight through the body and back down.

Gonna Change about 10 seconds. Big rotation. He picked it. I've changed sides straights on big rotation. All the way across and 321 and change into lunges. You guys, okay?

So not gonna change legs every time cuz driving that knee over the toe, and just slightly pointing that foot outwards. What we don't want to do is push on the leg up going in 321 and it's a squat. Okay, feet underneath the shoulders, toes pointing out slightly, and off we go. Good. Keeping going. Awesome.

Learn. I've done the skirt. Excellent. You could go keep it going. And three Relax. Okay, we got the next 20 seconds.

Let's go tomorrow working hard drive all the way back. Come off again in 54321 and relax. Okay, jumping jacks. Now come on. So, what? Okay, let's go up on the toes if you can.

Full range of motion all the way through the legs, and up nice and high, your bonus. Keep going. For sure. That's good. What's your max in 54321? Okay, let's go and reach across a speed up now.

Good can change over time. Change Speed up now come on good work. Excellent. Great. So what changed? Good Let's go.

Thanks. Thank you. strike out really quickly so can we get her checked into squats in 321 Have we got him on again? Excellent 321 Relax. What I'm going to do now is take two minutes. Make sure you have some water, keep yourself moving.

I'll see you back here for the finisher. Well done. Guys, here we are for the finisher, you're here because you feel like you've got a little bit more to give. Or you just want to push yourself a little bit further. We're gonna be working from 10 on the medicine ball squats straight into medicine called bell ringers. Then you can go straight into nine of each, then eight, all the way down to one page.

That is your finisher complete squat and hold the phone underneath the chair. Okay, and is there nice and ready, or the medicine call us 1356 so Okay, all right. I don't want for each shot Come on, that's fine. Keep it going. seven, nine. Okay, there we go.

Nine slots. That's 134567899. Find a squat as 123 4567 and eight A one, two, he got a good word that's three and 4567 and eight and two sevens. 12345677 bell ringers So, good work, keep going 3456 and seven Good work. sick days. Off we go.

So deep breaths three, four by Oregon Good work Come on 234 Come on diggin bye bye for now and 513 Come on 54134 bell ringers 123 and four homestretch three to go. If we go 123123 good work to one To add to last one, and wonder why. Excellent work. Congratulations. That was a really tough finish up. That was fantastic.

If you did try that man, well done. Keep working with this program. keep progressing through it. If you do find something a little bit difficult, then just work for a slightly short space of time and then wait for the next step size to begin. Well done. And congratulations in completing your workout.

I hope that you've gone away and taken a walk around for about five minutes just to slow the heart down to what it what it was before he started working out. What are we trying To achieve now his developmental stretching, not only to aid you in the reduction of your delayed onset muscle soreness or Dom's, but also to aid you in your development through our workouts, as you progress from beginner through to advanced. What we're trying to achieve on the stretching also is to speed up your recovery, right? what we're trying to achieve is your muscle fibers laid down into their original position much like you would pull a T shirt down back and and straighten out the creases in your T shirt. What you're trying to do is lay down the muscle fibers back into line and speed up the recovery. We're going to work on the lower body progressing up through to the upper body, or I'd like to do is hold the stretch for around 30 seconds.

And Joe is going to help me with that throughout as we progress on through the stretches. Okay, if you don't manage to get it straightaway, just rewind it and play it again. And you'll gradually build up the process in your mind and hopefully it will become habit for you. But we're gonna start off with his own cars, probably because this one's the hardest one to do, you can alternatively do this one up against the wall, but what we're going to do is utilize the preposition just to aid in our calf stretch. So if we just get down onto the floor, okay, so you bring yourself into a nice, the position and we start to achieve is a flat steel on the floor. You can see that it's taken this is but nice and high, and it's got a nice straight leg as well.

If he has a bent leg, we're going to be stretching an alternative muscle that is in that region, as well. But what I want you to do for this one is to keep a straight leg Get positions down in the floor after the workout. A second seated position to watch it is gonna keep one leg straight on one leg, right? She's gonna bring the heel nicely, nice and close into the groin. It's gonna take a deep breath in and breathe out and reach down that straight back. Feeling it now is hopefully in the hamstrings.

The back of the leg is gonna pull back slowly All I want to do is try and achieve a longer stretch and reach out and try and touch further. just for ease, what we're going to do is things out of that one. I'm bringing the right foot in to meet the left foot. Okay, it's gonna force those heels right into the groin. and resolve it on the inside the legs is gonna force outwards on the elbows. really feel that stretching the groin, or the abductors and slowly eases off.

It's gonna try and force out just a little bit more than time Just take the opposite leg down, stretch down into the hamstrings on the left side now, it's gonna take a deep breath. Exhale and reach down the back. Just to say just take a deep breath development towards progressing through more tougher exercises where you're going to need an increased rate of movement. Okay, what can I do? Keeping this leg up, we're gonna just cross the legs over towards the knee joint. To keep that foot nice and flat, turn to the side of the fence leg, forcing this elbow on the outside of the knee across the foot region, also down the side of the leg and the iliotibial band and are higher in the tensor fascia Lata area.

Okay, great work and just released from there. Just for the benefit you guys at home what's going to do is come around for the stretch and reach for the cat with his right hand and class that one behind him straight and roll back kicking up Find the light that is CrossFit. It's gonna feel it in a glimpse of the bright side. soon as that stretch eases off, just make sure you are providing development by pulling in slightly more to increase that stretch. Have you so Africa at home, this one's a beneficial stretch for you. To release yourself from the stretch, just roll back up.

Remember always slowly on these and Change legs the opposite side. So we've got one stretch to do before that one is gonna place the leg over to the opposite side and twist round. Forcing that elbow across. Again, it's gonna be spinning it in the clicks and all the way down the side of the leg hopefully my training is great. At all times, regulate that freedom and take yourself back to normal. Your Workout realigning all of those muscle fibers aiding you and your recovery and speak slowly Can you just keep her leg crossed over?

He's gonna do exactly the same as we did on the upside reaching through the gap, taking hold that hamstring of that leg and rolling back, pulling it nice and tightly. And again, this time filling in the glutes of the left hand side. stretches easing off, and what it's gonna do is just pull on that hamstring slightly more to increase that stretch. Yeah, okay, what we're gonna do now is move into the quadricep stretch. Okay, probably muscle is pretty soft by now has to take over the ankle and put that leg up CITABRIA. Okay, what it's doing is keeping the knees dead along with each other is to increase the stress, force that pelvis forward.

Really feel restless. For more muscles on the front and also in around the knee, all the rest of the quadriceps muscles can realigning all those muscle fibers. Jason okay to roll over onto the opposite side. Exactly the same type of prayer. And keep in mind as we go through the citizen looking together for some toes forward, really, tomorrow, you're here, all the way down. Breathing the whole time.

Release. Okay, while we're on the floor, we're going to start moving into the corporate body. We're going to utilize the fact that he is on the floor, okay, and we're just going to space his head towards the camera. I want you to do is that for a law need to increase the stress and push up and also bring the leg up so I can forcing the body. Okay, and the reason we're doing this one is stretch across the pectoral muscles across the front of the deltoids pressing movements, I press up and military press, shoulder press the opposite side Excellent, I'm always gonna work on the last pulling muscles now. Okay, so in taking hold of the right arm, the left arm, we're going to pull over reach.

Okay and we're feeling this isn't the large pulling muscles here. Okay the Lexus Mr Singh. And also the leaks are the obliques down towards here if we have used ab workout. Also get a little bit of rear delts stretching there and also a slight amount loading So that one left on the side, the large muscle the rear deltoid muscle, the back. Okay, now we're gonna work on the rear deltoids. We're going to take the arm across the body nice and tight with a straight arm.

Again, maintaining a good posture right rear deltoids stretch here. I'm just gonna add a slight stretch into the back here was pulling that scapula forward. You can feel it right in the center of the back as well towards that scapula pulling muscles and for so long to do this into a tricep stretch. I'm going to show you from the front just going straight from the rear and positioning. Okay, we should be fine prognosis strikes and with the opposite hand, forced our hand on the center of the spine. To be returned that stretch the choice.

Once you feel that is easing off, you can just sit down and ease off that stretch. stretching the opposite side has done essentially the spine can increasingly stretch if you need to. Excellent work was up and he's off. Okay, what we're just going to do is just finish off on the abdominals with one simple exercise. Okay, we'll go from the side to side Okay, and we just want the hands underneath the shoulders. Looking forward, nice straight body, and we're just going to press up and feel that down front of the abdominals.

Okay, rectus abdominus, a big sheets of kind of fancy abdominal muscles that we've got. Just holding that. We're going to come down slowly released and we're going to go one more time slowly back down. And excellent work guys. That's fantastic. Obviously these are really, really important.

We want you to keep progressing on with those and keep doing the same routine every time and try and form a habit these that it will become natural straight after a workout to go straight into your stretching routine. Hopefully won't need to watch this back too many times and it will be built into your mind about exactly what you have to do every time. You need to keep doing them to aid in your development. Never leave them out. Okay, they will help you prevent injury, reduce the soreness, they may not cut it out completely but they will reduce it and also prevent scar tissue building up in the muscle laying down those fibers exactly where they were before. Keep up the good work with all of your workouts.

And we'll see you again soon.