Beg. Full-Body with Weights

Hi. I'm Gia, and today we're gonna do a class with some hand weights. I have two pound weights. You can use one pound up to three pounds. You can even do this with no weights. It's up to you. Some exercises will feel a little bit easier with no weights, and some will feel a little bit more challenging with no weights. So it just depends on what you need. And we're gonna do a lot of upper body.

So we'll move the full body, but definitely you'll feel your upper body working. So we're gonna start on your back. You're gonna lie down on your back with your feet hip distance apart parallel. You can tap your hands on the weights with your hands by your side. Take a deep inhale through your nose and exhale out through your mouth.

Just feel yourself centered on your mat. One more time. Take a deep inhale and exhale. Now, hold on to your weights. You can grab on with the fist. Inhale arms are gonna come up to the ceiling.

Exhale, just press your arms down. Keep your arms straight. Inhale arms reach up. Xhale as we push down. So remember King what we would do on the reformer, inhale arms up. We just have a little bit of weight.

If you have no weights, just still feel the resistance of your arms pushing down. Inhale arms up, shoulders stay back on the mat, exhale press down, four more lifting up, and pressing down, inhale up. Fill up the lungs, exhale release all the air. Two more. And press down.

Reach those arms long. Last one like this, and we're gonna add on. And press down. So you can keep going like this or you can add a chest lift. So arms come up as you inhale. As you exhale, press down with the arms, lift your chest.

Inhale arms come up, lower your chest down, exhale press down curl up. And then lowering back. Try to keep your pelvis still and lift up and lower back and lifting up. We'll do two more. And lift back up.

Last one. You're gonna hold this one up. If your neck bothers you at all, you can put your head down. We're gonna stay up, lift one leg up to tabletop and then lower it back down. Other leg lifts up to tabletop, and lower back down. Again, rest your head whenever you need, you can always curl back up, and then lower back down.

If you're staying up, though, try to keep your chest lifted so both shoulders off the mat lower. One leg up and lower back down. Other leg lifts and lower back down. Keep reaching those arms long up and down. Last one.

Both feet down, lower your chest down, lift your arms up. Take a breath, exhale as you push down, curl up and hold again. One leg up to tabletop and hold. Bring the other leg up to tabletop and meet it. Keep your legs up.

Pump your arms for the 100. So you're gonna do a little pump studio. Inhale two three four five exhale two three four five. Inhale. And exhale keep those arms nice and strong. Really feel that fist. Inhale.

Reeves your fist all across the room. Two three four five. Inhale, and exhale. Keep lifting your chest up. Inhale two, three, four, five exhale. We're halfway done. Inhale two, three, four, five exhale, curl up a little higher inhale, and exhale.

Inhale and exhale. We have two more inhale two three four five exhale two three four five last one. And exhale two three four five curled a little higher. And then lower all the way down. Bring your feet down to the mat.

Arms down. Just take a breath. So we're gonna have your legs straight. If that doesn't feel good for you, you can always bend your knees with your feet flat on the mat. Either way, your legs are gonna be glued together. If your legs are straight, flex your feet arms come up to the ceiling again holding your weights. Sholders down away from the ears, take a deep inhale, exhale, press your arms down again, curl up. You're gonna continue rolling all the way up reach toward your feet. Find that little c curve, and then you'll roll back one bone at a time.

And then all the way down and then roll back up. So you'll notice with the weights kind of helps you roll up a little bit. The weight of the hand weights gives you a little of assistance, but it's a little harder on your upper body to keep those shoulders down. You're rolling up, squeeze your legs together, pull your toes back, push your heels into the mat, and then roll down. Two more times.

Rolling up. Keep breathing. Reach short your feet. Pull your waist back as you roll down. Last one, all five toes back rolling up.

And reach and then roll down. Now you're gonna roll up and hold. We're gonna find a seated position You're gonna bend your knees if they weren't already legs are glued together. You want your feet kind of far away from you so they're not all the way into your chest. Squeeze those legs together.

Arms are gonna reach out in front of you. You're gonna turn your palms up. So you're gonna roll halfway back, find a position where you can hold it. Once you're here, you're gonna do a little bicep curl. So arms come in, and then you stretch out.

And then bend and stretch. Keep pushing the feet into the mat, bend, and stretch. Keep pulling your waist back toward the mat. And stretch. Four more. Bend stretch and three stretch two and up. Last one.

Keep your arms straight, roll all the way up, lengthen your spine, and you're gonna roll halfway back again, find that position where you can hold it. You're gonna bend into a 90 degree angle with your arms and you're gonna pull your arms up. Up Keeping that 90 degree angle, just lifting the arms up from the shoulders up, but keep your shoulders down. Eight seven six five four three two One, stretch your arms, roll all the way up. Bring your weights down.

Just roll out your shoulders for a second. Give your shoulders a little break. Roll them the other way. And we're gonna lie down on your stomach. So you're gonna keep your weights with you.

You're gonna have your legs about a hip distance apart or a little wider. Your arms are gonna be in front of you, about shoulder distance apart or as wide as your mat. We're gonna do a little swimming. Keeping your weights, You're gonna push down on one side. You're gonna lift one hand, the opposite foot, and your chest up, and then lower everything back down.

Inhale other hand, other foot, and then lower back down. So we're working the opposite sides of your body lifting up. And lower. Make sure it's your upper back lifting, not your low back, and lower. Try to reach your arm and leg across the room lift and lower. And lifting up and lower two more each side.

Lifting up and lower, inhale lift, exhale lower, last set, lift and lower last one. Keep your weights in front of you for a second. You're just gonna push back into a child's pouch, stretch your hip, your back. Take a breath. And then when you're ready, we'll come back onto your stomach.

So you're gonna lie back down. Grab your weights. You're gonna bring your hands by your side this time palms face up. Lakes are gonna come a little closer together. You're gonna either have them all the way together or hip distance apart.

Push your pubic bone into the mat, find a little bit of a lift in your abdominals just to keep your spine long. You're gonna lift your hands up, lift your chest up, and then lower everything down. Keep your feet on the mat, lifting up the chest. And lower. Reach those arms long. Again, you can hold on with the fist or you can reach your fingers long if that feels better to you.

Lift up and lower. See more like this. And lower hold this one up. Lift. Think of your sternum reaching forward. From here, you're gonna lift your palm up. Up kinda like we're doing the 100. Up.

Think of opening your chest up. Up working those triceps to lift. We have five, four, three, two, and one, lower everything down. Just bring your weights down and then push back into a child's pose one more time. Feet together and knees apart.

I'm stretch. Take breaths. Reach those arms long. And then from here, we're gonna keep one weight. The other weight you can just put to the side. We're gonna do a little side lying work.

So you're gonna come onto your forearm with your bottom arm. You want your elbow right under your shoulder. Your bottom leg can be bent or if you wanna challenge your balance a little bit more, you can have it straight. I'm gonna have my leg bent. You're gonna take your weight in your top hand. You're gonna start with your arm up to the ceiling.

From here, the bottom leg is gonna reach long. You're gonna bring your hand and weight a hand and leg together and then lower back down. Hand and leg come together and then you lower. And together and apart. Keep pushing down with that bottom arm. Keep that shoulder away from your ear.

We have four more and down. Three and down try not to bend at the waist, keep lifting your waist up especially in the bottom side. Now you're gonna bring your hand and leg together and hold. We're gonna bring your arm and leg opposite. So your leg will go forward. Your arm will go back and then you switch.

Leg forward, arm back, and then switch. So your body is staying still. The only thing moving is an arm and leg. Find that stability by pushing down in that bottom leg, pulling up your abdominals. Four more like this. Trying to keep that same level.

So your arm and leg aren't bouncing and two and reach last one. You're gonna hold it here. You're gonna do little pulses up. Up, up, up, good. Reach your arm and leg across the room. We have four, three, two, one. Bring that weight down, and then just bring the arm back up without the weight. Find a nice stretch.

You can have the toe reaching down on the floor. And then you're gonna come back down, grab your weight. We'll switch to the other side. Take a breath. So bottom leg can be bent or straight.

It's up to you. You're gonna be on that forearm. Again, your shoulder is right over your elbow. You're gonna have your weight in their top hand. The arm is gonna reach up to the ceiling, reach that bottom, or sorry, the top leg out, and you're gonna bring your arm and leg together, and then wreath together, and apart. So lifting up on the bottom side of your waist so that you're not sinking toward the mat. And we have four more and three.

Two last one. They're gonna bring them together and hold and we're gonna go opposite. So leg forward, arm back, and then switch. And forward with the leg and back the leg. Again, you're staying on that same level the whole time, finding the resistance in both directions. You're not letting anything swing forward and back keeping your control.

Forward and back. Two more. Last one. You're gonna hold this one up and then little pulses up. Up. Keep lifting up in your waist. Four. Three, two, one, lower everything down. Bring your weight onto the floor, lift your arm back up and then reach your arm and leg across for a little stretch.

Reach, reach, reach, and then release. So we're gonna come to a seated position so you can grab your weights and then just sit with your legs crossed. So sitting up as tall as you can, we're gonna start with the hug a tree. So arms are gonna come out to the side, make sure your arms aren't behind you, should be able to see your fingers in your periphery. So arms are just slightly bent and then you wanna imagine that a trickle of water could just come all the way down from your shoulder to your hands. So keeping your arms bent, you're just gonna close your arms, hug your tree in front of you and then resist to open.

And then close and open. Just keep pulling up in your abdominals, lifting your spine, and then I like to push down in my legs because otherwise sometimes I start to grip my hips and I let my legs come up. So think of pushing down to lift your spine up. And close and open two more and open and open. Now you're gonna bring your hands behind your head.

You can bring the weights together. Gonna keep the weights together as you reach your arms up to the ceiling and then bend. Up, keep lifting your spine, elbows are wide up, and bend. Try to keep the shoulders away from your ears. And lift and bend, lift and bend two more. Last one. And then bring your arms down.

Just roll our shoulders out. Give yourself a little break. We're gonna bring your arms out to a tee next. So I just wanna give your shoulders a tiny bit of a break. Arms are gonna reach out to the side. I like to do fist with this one.

Reach those arms as long as you can. You're gonna rotate to one direction, and then come back to center. Rotate to the other direction, and then back to center. Try to keep your hips where they are. So it's just rotating from your waist.

Making sure your arms aren't just doing it so your arms stay directly side each time. You twist twist to one direction. Spine is still growing taller. Twist to the other direction. One more each direction. Back to center. Last one.

And then arms come down. Roll your shoulders out one more time. Give your shoulders a little break. We're gonna go into some bridging. So bring your weights with you.

You're gonna lie down on your back. We're gonna start with just having your hands by your side. You can hold on to the weights or you can keep your hands off the weights. It's up to you. Your feet are gonna be hip distance apart. I like to be able to touch my heels with my fingertips. That's how close you want your heels to be to your seat. So I'm gonna hold on to my weights just so I have them ready for the next exercise.

Take a deep inhale here at the bottom. X, you're gonna roll your hips up to a bridge one bone at a time, think of your knees reaching over your toes. Inhale at the top, exhale as you roll down. One bone at a time. Try to keep all parts of your feet on the mat. Inhale at the bottom, exhale as you roll up.

Inhale at the top exhale as you roll through the spine to roll all the way down, coming back to a neutral position. Inhale, exhale roll up. Push down in the big toe and in the baby toe. Inhale exhale as you roll down. Two more like this.

Rolling up. Try to keep your chest open and your chin off your chest looking straight up to the ceiling. Inhale, exhale as you roll down. One more like this rolling up. And then rolling back down. You're gonna roll up and hold, find that nice long bridge, think of lengthening the front side of your body, bring your weights with you.

You're gonna bring your arms up to the ceiling, keep your hips up, you're just gonna bend your arms elbows are wide for a chest press and then push your arms back up. So elbows are wide to your side and then stretch. So you bend and stretch keep pushing up with the hips bend and stretch. Four more. Keep those feet flat on the mat.

And three, keep those hips lifted up. You got it. And two, should feel the backside of the body working as well as your chest, last one. Keep your arms up as you roll down one bone at a time and then roll right back up. We're gonna change your hands. So you're gonna turn your palms so they're facing in you're gonna bend your arms, keep your upper arm where it is.

Just bend, lower your hips an inch, and then straighten your arms as you push your hips back up. So you bend your arms, lower your hips an inch, and then straighten as you push your hips up. Little pulses in and back up and down and up. Four more. Bend and stretch. Again, pushing down in all parts of your feet and up. Two more up last one and then you're gonna roll all the way down. Keep your arms up.

We're gonna do one more bridge. You're gonna roll back up bend your arm just slightly. We're gonna do our hug your tree here. So you're gonna open your arms and then you close. Just like when you receded on the mat, we open and close.

Try not to let your hands get behind you. Keep the fingers in your periphery and open and close. Keep pushing up with those hips. Try not to let them drop. You should feel the backs of the legs working. I know I do. Last two.

And then last one, arms stay up, reaches arms long as you roll down one bone at a time, and then just bring your feet away from you a little bit and bring them together. You're gonna turn your palms down. We're gonna do a teaser prep. So again, just like the roll up, this will feel a little bit easier on your abdominals and your spine because you have the weights helping you, but it'll it'll be a little more challenging on your shoulders. So squeeze your legs together.

Gonna roll all the way up. Lengthen your spine at the top, and then you're gonna roll back just to your shoulder blades. And then from here, roll right back up. Push your feet into the mat, squeeze your legs together, lengthen your spine, and roll down to your shoulder blades. One more rolling back up.

From here, you're gonna stretch one leg out, keep your legs glued together, and roll down just to your shoulders again. And then reach towards your feet as you roll up. Let those weights help you lift up and then roll back just to your shoulders and then squeeze your legs as you roll up. One more like this and then we'll change legs. And roll right back up.

Stay up, switch legs, knees are still glued together. You're gonna roll back just to your shoulders and then roll right back up. Reach that leg long as you roll back to your shoulders. And then back up one more and then roll all the way up and then bring your foot down, bring your weights down. We're gonna come onto your hands and knees.

So you're gonna keep your weights. You have one more exercise with the weights. I like to hold on to the weights and so I'm on my fist with my hands. Your hands are right under your shoulders and your knees are right under your hips. Keep your long neutral spine.

You're just gonna bring one arm out to the side into a t and then lower back down. Same arm, lifting it up and lower. So I'm trying to keep my body facing the mat, so I'm not twisting at all. I'm just moving that arm from my back. And lower. Four more. Lifting up.

If this doesn't feel good to hold the weight on your bottom hand, you can always just bring your hand flat on the mat and lower two more. And lower. Last one. That other side lifting up and lower. Again, finding resistance in both directions. Think of using your back to move that arm. So it's not just your hand.

It's coming all the way from your back. Form where we got it up and down. Three, keep pulling your abdominals in. And two. Last one.

And then come on down. Just bring your weights to the side and we're gonna push back into a child's pose. So you have your feet together and knees apart and the stretch. Arms are reaching long. Segative inhale, and exhale, and then roll up to a seated position.

We're gonna go into mermaid. So you're gonna sit with one leg bent in front, the other leg bent out to the side. Trying to get both sit bones down toward the mat as much as you can. Arms out to a t. You're gonna lift up and over to one side away from your legs. Find a nice length in your side body.

Come up, and you're gonna grab your ankle and reach towards your legs. Should feel really nice. Inhale up. Xhale reach over away from your legs. Trying to keep the shoulders away from your ears.

No tension. And back towards your legs. One more time, you're gonna reach away from your legs and hold. You're gonna rotate your upper body, twist and try to get both elbows down to the mat. Find length in your spine, and think of reaching your tailbone back.

So you're really getting a long spine. Just breathe into that stretch. Feel a nice stretch on your back. Bring your back elbow into the center of the mat. Come back to your side bend and then come all the way up, grab your ankle one more time.

And reach over towards your legs and come all the way up and we'll switch your legs and we'll do the other side. So again, one leg is bent in front. The other leg is bent to the side. Both sitting bones are reaching down toward the mat as much as you can. Arms out to a t.

You're gonna lift up and over away from your legs, lengthen the side body, and then come all the way up, grab your ankle. You're gonna reach towards your legs. Find that nice stretch. And then up and away, I like to exhale as I stretch, inhale in the transition, but you can breathe however it works for you, and reach towards your leg. One more time, you're gonna reach away from your legs and hold.

Rotate your body. You're gonna try to get both elbows down toward the mat. They don't have to touch it. Go where you can. Length in your spine. Think of reaching out through your tailbone and out through the top of your head.

Your sternum is reaching forward. Let's take another inhale here and exhale and then bring that back arm back to the center of your body or to the mat. Come back to your side bend and come all the way up. Go ahead and sit with your legs crossed. We're gonna finish with eagle arms.

So you're gonna have one elbow over the other. If that's as far as you can go, you can just stay in a v here. If you can go a little further, you're gonna wrap your arms around so you can bring your palms together. Sholders are gonna push down. Elvis push up. And then if you want a deeper stretch, you can reach your hands away from your face and tilt your head down.

You should feel a nice stretch across the back of your like, upper back from shoulder to shoulder. Should feel really nice after all that arm work that we just did. And then bring your head up if it's down. Uncross your arms. Shake out your arms.

I'll do the other side. So the other elbow's gonna go on top. Again, you can stay in a v or you can keep going and bring your palms together. Sholders press down. Elbows push up. You can push your hands out if that feels okay. And then lower your chin down to your chest. Let's breathe into that stretch.

Trying to feel the width of your back. And then bring your head back up. Uncross your arms. Roll your shoulders out. And just take one deep inhale sitting nice and tall and exhale.

And that's it for today. I hope you enjoyed this class and I'll see you next time.