Full-Body Hand Weights 2

Hi. I'm Gia, and today we're gonna be doing a class using the hand weights. I'm using two pound weights, but you can do no weights at all if you don't have them or don't want them, or you can go all the way up to three pounds. Whatever you have is available. So we're gonna start standing with some footwork like we would do on the reformer. So we're gonna have your heels together toes apart in a small v. You want your knees tracking over your toes and your head shoulders and hips are in the same line. So it's kinda like you're standing against the wall.

Palms face front. As you bend your knees, you're gonna bend your arms into a bicep curl and then straighten your arms and legs at the same time. So we bend and stretch. Think of those heels glued together and then stretching the legs squeezing the legs together as you straighten. And bend and stretch. Find that resistance with the arms. And three more. And two, we're gonna hold this last one down.

Hold do little pulses. So you're gonna pulse up an inch down an inch arms and legs pulse at the same time. Good. Using those biceps, as you pull the weights towards your shoulders, we're gonna do four three Two, one, straighten your arms and legs, and we'll change your feet to parallel. Hit distance apart. Hands are gonna come by your shoulders.

This time, we're gonna do a shoulder press as we bend the legs. So you'll bend your knees, stretch your arms up to the ceiling, and then bend your arms as your legs straighten. So they're opposite. So you bend your arm, bend your legs, and then straighten. Think of pushing straight up to the ceiling, shoulders stay away from the ears. Bend the legs and straighten against like you're up against the wall.

So you're not bending forward. You're keeping your spine nice and long. Let's do four more. And three, elbows are wide. Two.

Last one, hold it, and then little pulses up for eight. Seven six five four three two one. Come all the way back. And then we're gonna bring your feet wide. Again, turned out in a little v, not as turned out as you can get. You want to think of your feet saying toward the corners of your mat. Arms are gonna come out to a t.

Bend your arms just slightly so you can see your fingers and your periphery. As you bend your legs, you're gonna close your arms and then you open as you straighten. So it's like you're hugging your tree and open. Close and open. Again, the shoulders are staying right over the hips. You're not hinging forward.

But you can go a little deeper since your legs are wider. Neither are tracking over the toes and three more and two. Hold the soft one down. And just hold the arms, little pulses with the legs. Two, three, four, five, six, seven, eight, stretch your legs up. We're gonna bring your feet back to parallel, hip distance apart.

We're gonna finish with a little releve and chest expansion. So as you lift your heels, you're gonna push your arms behind you, and then bring them back to your sides as you lower. Hands go behind and lower. Think of opening your chest. Lifting straight up. If you're having trouble balancing, you can do this on the mat on the floor instead of the mat. And push and lower.

Press and lower. Two more. Last one. And then just soften your knees. Keep your feet hip distance apart. Just gonna roll down I'm gonna transition into the mat. So you're gonna sit down.

We're gonna go into the 100. So we're gonna put the weights down for a minute. Sit with your knees, bent, feet on the mat. Arms are gonna reach forward. Just gonna roll down one bone at a time to get you onto your back.

And then we're gonna bring your legs up. You can have your legs in tabletop or you can stretch your legs out to a diagonal. Whatever feels better for you. Arms are gonna reach up. You're gonna curl your head and shoulders up.

And then we'll start pumping your arms. So you'll inhale two three four five exhale two three four five inhale. And exhale. Keep curling your chest up, inhale. Reach the legs long at the straight, exhale. And either way squeeze your legs together and exhale.

Arms are strong. And exhale. Two three four five halfway done. Exale, try lowering your legs a bit if you can. Inhale. And exhale. Inhale.

And exhale. Two more times. Exhale. Two three four five last one. And exhale two three four five hold it, curl up a little higher and then hug your knees into your chest. You're gonna rock side to side and then grab onto your weights.

We're gonna have your legs straight out in front of you. So legs are glued together, feet are flexed. If this isn't available, we're gonna do roll up. So if this is too much for you, you can always bend your knees with your feet flat on the mat. If your legs are straight, push your heels into the mat. Arms up to the ceiling with your weights. Take a deep inhale, Exale, push your arms down. Roll up one bone at a time.

Reach short your feet. And then you'll roll back one bone at a time. All the way down. Exale as you roll up, squeeze your legs together. Fiddle weights helping you roll up, but then keep your arms strong shoulders down. Try to keep the support from your back and then roll up reaching toward your feet.

Pull your waist back to roll you down. Two more times rolling up and reach and roll back. Last one, rolling up. And then roll back. They're gonna roll up and hold.

We're gonna stay seated. You can put your weights off to the side again. And then you're gonna have your legs bent. We're gonna do a little short box from the reformer. So I'm gonna have my legs hip distance apart, but if you want your legs together, you can do that.

We're gonna have your arms in a genie position, so think as tall as you can. We're gonna start with the round back. So inhale, grow a little taller, exhale gonna round your spine, roll halfway back, and then roll all the way up. Inhale at the top exhale, do round and roll back, pull your waist back toward the mat and roll right back up and up. So we're only going halfway back or as far as you can control it. Rolling halfway back, and pulling those abs in to help you up, lift two more rolling back and then pull the waist back even more to help you roll up lengthen last one, rolling back.

And then rolling up. Now we're gonna bring your hands behind your head. So elbows are wide, one hand on top of the other, lifting up, you're gonna sit up tall as you hinge back with the flat back, and then come all the way up. Keep pushing the feet into the mat as much as you can, and then all the way up to vertical. Lifting up to go back, and then back up. So it's not a very big movement you wanna keep your back as flat as you can, try to keep your feet pushing into the mat.

Two more. And up, last one. Now you're gonna go side to side. You're gonna lift up and over to one side, and then up and over to the other side. I'm trying to keep both sitting bones down on the mat.

So I'm not letting the weight shift. I'm just bending and up no rotation so it's straight side to side up and over one more each way and over last one. Now we're gonna go into twist and reach. You're gonna sit up. You're gonna twist to one side hinge back and then come all the way up.

Twist to the other side hinge back. Again, trying to keep the back flat. Up twist and reach. You might feel some shaking in your abs and that's always good. Things are working hard and up twist and reach. And up. Twist trying to lengthen even more.

One more each side. Keep pushing your feet into the mat and then last one. Come all the way up. Untist. Take out your arms. We're gonna come on to your stomach.

Grab your weights again. Now we're gonna do a little long box from the reformer. So as you can see, we're taking a little bit from the reformer into this class. So legs are gonna be hip distance apart. Nice and long, really push your, reach out through your toes.

Arms are gonna be done by your side with your palms facing up holding the weights. You can have your hand fingers long or hold on to the weights so the fist, whatever feels better to you. As you inhale, you're gonna lift your hands and chest off the mat. Exhale as you lower back down. Inhale as you lift.

Try to keep your feet pushing into the mat. Exhale as you lower. Inhale lift. Exale lower. See more. And lower back down.

Last one, you're gonna hold this one up. Turn your palms to face down. We're gonna open out to a tee. And then push back to your hips. Try to keep your chest up.

Open out to a t, and then push back to your hips. Three more. Open. Keep pushing your feet into the mat. Find length in your legs. Think of your sternum reaching out in front of you.

Pull back. Last one. And then pull back. Lower your hands and weights down. You can let go of the weights for a second and then push back into child's pose.

Take a breath. So go ahead and roll up. We're gonna bring your weights out of the way for a second. We'll use them again later. You're gonna lie down on your side for some hip work. So you can lie all the way down or I like to have my hand behind my head.

Your feet are in line with your tailbone with your legs bent and then you wanna make sure your hips and shoulders are stacked one on top of the other with your waist lifted up so you have a little space underneath you for your, mouse for your house for your mouse. So we're gonna start with clamps. So feet stay together. He's gonna open the top knee and close and open and close. So finding that resistance both directions, so not just letting your leg fly open or letting it drop down. And then as you open, that top hip is saying on top of the bottom hip.

So you're not letting it roll back with you. Two more. Open and close. Last one. Now we're going to hydrant. So you're gonna lift your whole leg up and then lower it back down. So it just needs to go a little higher than your hip.

Doesn't have to go all the way up to the ceiling. Trying to keep your knee and put in the same line with your knee facing forward. So that way You can keep everything parallel and up and down two more up and down last one. Now we're gonna go into a circle. So you're gonna go front and around up and around.

Trying to make a full circle. Make sure we go to the back too because a lot of us like to forget that part of the body, but it really gets into your glute if you go to the back. Two more. And around. And reverse. And back and around.

Hopefully by now, you're feeling the burn on that hip. I know I am. You can think of pushing down at that bottom leg to help stabilize you as your leg is moving around. Then just keep checking to make sure your waist is long. You still have your space underneath you.

Last one. Go ahead and rest for a second. You can hit out that hip if you need it. And then we're gonna bring your leg up hip height. Let's flex your foot. Again, your knee and foot in the same line.

Gonna stretch your leg out and then bend it back into your chest stretch your leg out and then back in. Reach long through that heel. Think the back side of that leg. Really lengthening out and in. Four more. Reach and in.

Three and in. So pulling into your abdominals too. And in, hold this last one out. And then we're gonna do little pulses up for eight. Seven six five four three two one. Lower that leg down.

She got that leg or hit it out and then we're gonna switch to the other side. So second side, you always feel a little bit more than your first side or a little bit sooner because it was working to stabilize you on the other side. So just a little disclaimer. So feet are in line with your tailbone and then hips and shoulders are stacked with your space underneath you. Starting with clams, you're gonna open the top knee and close. Open again, we're not letting that hip roll back.

We're keeping one on top of the other and close. Open and close four more resisting each direction. It's like you're moving through water, up, and down. Two more. And lower last one. Into hydrant. So you're gonna keep your foot in the in the same line as you lift and lower.

Lift. I'm already feeling this hip. I hope you are too. And up. And down as you're lifting the leg, try to keep this top hip reaching out away from you. So the top waist stays long as well.

So you're not letting that hip sink in and up and down. Two more. Last one, and then we go into circles. So you're gonna go forward up and around. Making sure you go to the back just as much as you do the front. As you're moving this leg, keeping the rest of your body quiet, and around.

Four more in this direction. And three, Got a little pop in my hip. Two. Last one and reverse back and around. Two. Keep breathing three, especially as it starts to burn a little bit more.

Try to keep the circles the same size the whole time, especially as you get tired. Last two, And last one. Go ahead and relax at length for a second, hit out your hip, let it release, and then you're gonna bring your leg up hip height, flex your foot, stretch your leg out, and then bend it back in. Stretch out and then bend it in. My whole body's cracking today. Stretch and in.

Reach. Good. Four more. Reach out to the back of the leg. Reach out to that heel. And three.

Oh, I feel that burn, two. And then stretch it out. Hold. Little pulses up for eight, seven, six, five. You got this. 32, 1. Lower down with control.

Go ahead and hit it out. Let's lie on your back, stretch out your hips before we move on. So the leg that you did first, you're gonna cross that foot over the opposite knee and then pull your leg into your chest for a figure four stretch. Just let that leg release or the hip release. Breathe into it.

And then when you're ready, we'll switch sides. So sometimes it takes a few seconds for it to release. I'll just breathe into it. You can even rock a little bit side to side. Sometimes that feels nice.

And then hug your knees into your chest, rock up to a seated position. We're gonna come onto your hands and knees. So bring your weights with you. You're gonna have just one weight really. So one hand's gonna be on the mat right under your shoulder, knees are right under your hips, and then you're gonna hold on to weight with the other hand. So we're gonna do a row to start.

So keeping your spine long and neutral. You're just gonna pull your elbow back toward the ceiling. Row and then bring your hand back down. So think of using your back to move the arm and forward and pull it back and down. Again, pulling from your shoulder blade. Let's do four more.

And three, two, and one. Now you're gonna pull your arm back so your elbow is in line with your body. And then from here keeping your upper arm still, you're gonna stretch your arm back for a tricep press and bend stretch and bend. Keep checking your other arm. Think of pushing away from the mat with that arm so you're not just sinking into that shoulder. And stretch and bend stretch and bend two more and stretch and bend the whole arm straight and then from here, lift the arm up and down.

Up and down again, think of using your back to move that arm, so it's not just your hand. Let's do four three two And one, just bring your weight down. We're gonna stay on this side. You're just gonna lift your arm up to the ceiling, get a little twist, and then you're gonna thread that arm through and find a little stretch for your back. Try to keep your hips square.

But just let your shoulders twist. One more deep breath here, and then come all the way up into that twist again. Might go a little further and then bring that hand down to the mat. We're gonna grab the other weight. So we're gonna, again, make sure your spine is neutral, push down with that hand on the mat, find a nice strong position.

And from here we go into our rose. So you're gonna pull your elbow back toward the ceiling and then bring your hand back down. Elbow comes back. And down. Again, you're using your back to move that arm. So it's not just your elbow. It's your whole back, your shoulder blade moving up and down. And keep checking your other hand.

Make sure you're not sinking into that shoulder. Two more. Last one. Now you're gonna bring your arm back so your elbows in line with your body upper arm stays still. You're gonna stretch your arm back and bend for a little tricep press and bend.

Check your neck to make sure you're not cranking your neck looking forward or looking down at your legs. Look straight down. So your neck stays in line with the rest of your spine. Three more. And two Hold its last one out.

Keep your arms straight. You're gonna do a little press up and up. Up. Four three two One lower that weight down. You're gonna reach your arm up to the ceiling, find a nice twist.

And then from here, thread that arm through and stretch. It should feel good. And then from here, you're gonna stretch back up into that twist and then come back down. We're gonna go back into child's pose, feet together knees apart and just stretch. So we're gonna roll up.

We're gonna bring your weights with you and then just tuck your toes under. Bring your feet, hip distance apart, knees are soft. Just gonna roll up to a standing position. All the way up. We're gonna come into a bit of a squat. So you're gonna have your weight into your heels and then you're gonna be in a hinge forward.

So think of a flat back from your head down to your tailbone and then weight in your heels. We're gonna go into a chest expansion. So palms face back you're gonna push your arms behind you just like we did when you're on your back and then lower back down. Hands push back and lower. Try to open your chest each time, but we're not cranking the shoulder blades together.

Then give your backswing wide and press in two more. Last one. Alright. Go ahead and stand up tall just to give your legs a little break. And then come back down to that squat. From here, palm face in, arms are gonna push back and hold. We're gonna do another tricep press.

So you're gonna bend your arms and straighten. Ben and stretch. Can you go into that squat a little deeper? And then just keep that control on the arms. Let's do four or more. You'll definitely feel your triceps by the end of the class, three.

And two. Last one. Straighten your legs, give your arms and legs a little breath, and then come back down. Find that nice squat. Arms are gonna reach back.

This time, you're gonna bring your hands together. So you're gonna squeeze them together and open. Squeeze open, squeeze, and squeeze. Four more. Keep opening the chest. Three, again, back as wide. Just the hands are coming together.

Class one, and then stand all the way up We're gonna put the weights down. So you can do a little roll down one bone at a time. You can just put the weights down to the side. Just hang here for a second. You can bring your hold on to your elbows. Just hang Keep your weight forward now into the balls of your feet, not towards your heels.

Let's breathe. And then we'll roll all the way up, Alicia arms. And then hold on to your hands behind you and just push down lift your chest up. Think of your sternum going up to the ceiling. It's a nice stretch.

And then stand up tall. We're gonna stretch out your arms because we did do quite a bit of arm work. So you're gonna cross one arm over in front of you and then with your other arm just pull gently and stretch Take good breath. Should feel nice all the way across your arm and then switch. Other arm is gonna stretch.

We're gonna go into a little bit of a next stretch. So you're gonna tilt your head to one side, bring your hand on top of your head and just stretch. Your other arm is gonna reach out to the side. You can play with whether you want your palm up or down. Feel wherever you've notice more of a stretch.

Right now I like my palm up. Sometimes it changes and reach that arm across the room as you gently stretch. Now keep your head tilted. Just turn your head down toward the floor. And gently pull that way. Again, you can play with your palm up or down with the opposite arm and then slowly release.

We're gonna tilt to the other side. So again, gentle pull reach the opposite arm out. Palm up or down. And this arm, I like my palm down. It just changes depending on the day and where you're tight.

Keep your head tilted. Just turn your head down toward the floor. Reach the opposite arm as long as you can. Release your head. Knees soft. We're gonna do one last roll down to finish the class. So you're just gonna roll down head to your chest.

Nees are soft. Arms are heavy. Let everything hang. Take a breath. And then keep your weight forward over the balls of your feet as you roll up.

And just bring the shoulders up by your ears as you come up Roll your shoulders down and back. And hopefully you're standing a little bit taller than you were at the beginning of the class. I hope you enjoyed this one, and I'll see you for the next class. Thanks.