Gina Chanis 2025.01.31 【Gina Chanis】30分鐘全身雕刻鍛鍊｜一月現場鍛鍊系列＃4

Hello, welcome back to my channel. If you're new here, welcome. My name is Gina. Today we'll be doing a 30-minute full body sculpt workout using weights. So if you have a set of weights, I'm going to be using a set of 5 pounds and 10 pounds. A little bit lighter, a little bit heavier. Feel free to work with whatever you have and tailor it to your fitness level. Roll out a mat. We will be doing some of this workout down on the floor in a bit as well as the warm-up. So we will go ahead and get started. We'll go ahead and find our tabletop position. Shoulders right over wrists, finding cat-cow. Inhaling, lower the belly, lift the gaze. Press the floor away, round out through your spine. Warming up through the abdominals as you lower and lift the gaze. And then rounding out your back. Warming up through the spine and shoulders. One more. Good. Let's go ahead and find that neutral spine. Now right hand behind your head. Inhale, open through the chest. Exhale, thread right elbow underneath left arm. We'll do that three more times. Inhale, open the chest. Exhale. Two. I always feel like I'm forgetting something when I'm doing these lives. Exhale, last one. Hopefully everything's working good. Reset your right palm down. Left hand behind your head. Inhale, open the chest. Exhale, thread left elbow underneath right. Inhale, open. Exhale, twist. Two more. Beautiful. Go ahead and plant the palms. Tuck the toes. Press the hips high. Downward facing dog. Pedal out through the feet. Spread your fingers nice and wide. Let your head and neck relax. We'll take a few waves into our plank. So rolling forward. Shoulders over wrists. And then exhale, press your hips high. Again, roll it forward. And then exhale, press it back. Two more. Roll forward. Exhale. Last time, hold your plank here. Step your right foot outside your right hand. From here, step your right foot back, left foot outside left hand. Step it back. Keep alternating. Breathing into your hips. Two more. One more. Good. Let's go ahead and find the plank. Widen your feet so they're mats width apart. Tap opposite hand to shoulder. Beautiful. Lock in your core. Try not to bring those hips up. Keep your spine in a nice long line. Last one. Press your hips high. Downward facing dog. Pedal it out. Go ahead and walk your feet to your hands. Hands to your feet. Clasp opposite hand to elbows. Sway side to side. And release your fingers at your low back. Reach your arms away from the body. And then go ahead and roll it up. One vertebrae at a time. Finding some body weight squats. Feet just outside shoulder width apart. Press your hips back and down. Lift up tall. Hips back and down. Beautiful. Our first set of moves is gonna be kind of like an extension of our warm-up since we'll be using the lighter weights. So no worries there. Three. Two. And one. Go ahead and grab your lighter set. Whatever number you are choosing. We will start with the left foot forward. Right foot back. Lunge bicep curl. Into an arabesque tricep extension. Reaching your arms back. If balance is an issue, go ahead and just keep your back foot down. Bring it back to your lunge bicep curl. Lift up and off. Reach your arms back. Lower down. I'm gonna try to keep it easy today. And all of our movements are gonna be eight reps. That way we don't get confused. Beautiful. We got two more. On your last one, come back down to your lunge. Half range of motion. Lower your bottom knee. And then lift. So you're bringing your waist to your shoulders and then halfway lower. Burning out those biceps as well as your left glute. Two more. One more. Hinge forward. Straighten your back leg. Pressing your arms straight behind you. Palms face up. Little circle out and around. Shoulders away from your ears. Abdominals in and up. Three. Two. Reverse those circles. Breathe. Three more. Two more. One more. Lift up. All right. Shake it out. Instead of going right into the other side, go ahead and grab one of your heavy weights. And we're gonna go into a squat with a front raise. Toes slightly pointed out. Lower your hips back and down. Reach your weight in front. And then lift up. Inhale. Lower your hips back and down. Exhale. Come back up. Just bringing that weight to shoulder height. Four more. Two. One. Good. We'll find that again after our other side. So we did the left foot forward before. Now we go right foot forward, left foot back. Lunge. Bicep curl. Arabesque tricep extension. Remember, you can always keep your back leg planted if balance is an issue. Beautiful. Halfway. Two more. After your last one, find that lunge. Halfway down. We lower the back knee to the floor, weight to the shoulders. Lower only halfway. Nice. Four more. We're feeling warm now, aren't we? Two. I should have turned my space heater off. One. Hinge it forward. Back leg is straight. Palms face up. Circle out and around. Press your shoulders down. Abs in and up. Three. Two. Reverse that circle. Took me a second to think about that. Been a long day. Four. Three. Two. We'll find that squat to front raise. Grab that heavy weight if you'd like. Feet shoulder width apart. Here we go. Good. Reaching that weight up. Lift up. Inhale. Exhale. Pressing the floor away. Lift those hips through. Three. Two. And one. Good. Shake it out. Grab a sip of water. We are going to switch up the moves. Coming into a lateral lunge. I'm going to use one of my heavy weights. So facing forward. Bringing your right hand to your left leg. Sending the hips back and down. You're going to slightly rotate your right hand towards your left foot. And then lift up into a lateral raise. I'm going to go opposite hand behind my head. I do the weirdest things with my hand. When it doesn't have anything to do. You ever like curling your hair or something? And you're looking in the mirror and your other hand is just like doing something whack. I don't want to be caught on camera doing something like that. Good. Slight little rotation. Reach it out to the side. Let's go three more. Two. One. Grab your other heavy weights. To match the one you're holding. Hinge forward. Underhand grip row. So nice flat back. Underhand grip. Pull your weights in towards your hip crease. Reset. Pull your elbows back. Lengthen through the arms. Squeezing those shoulder blades together at the top. Do a one second pause and squeeze. And reset. Lock in your core. Two more. One. Drop one weight down. We'll go lateral lunge other side. All right. So now weight in the left hand. Hips back and down to the right. I'm opposite y'all. So I always have to think. Crossing that weight slightly over. Reach out. Lateral raise. Slight bend in that elbow. Hips back, back, back. Way to stay with it. We're halfway. Good. Exhale. Reach. Inhale. Exhale. One more. Find those rows. Grab your other weights. Let's hinge it forward. Pull your elbows up. Little squeeze at the top. Reset. Beautiful. Let's go three more. Two. One. Good.Reset. We're gonna come down to a half kneeling position. Grab a sip of water. Shake it out. I'm gonna use my heavy weight for this. But again, feel free. Finding that kneeling position. So the weight is gonna rotate to your opposite leg that is not bent. I should say out in front of you. Finding a woodchop. Bringing your weight overhead. Rotating the torso down. Twist. Reach the weight up. Good. Lot of obliques. Inhale. Exhale. We might not be chopping wood, but I don't know if you've ever had to pick your kid up overhead on a playground set or something cause I feel like this is functional in toddler life. All right. Go ahead and grab your other weights. Kneeling position. We'll go bicep curl. Arnold press. Rotating your palms up as you find an overhead press. Rotate them back so your palms are facing towards you and then extend your arms straight. Right back into your bicep curl. Rotate as you press overhead. Rotate. Bring them back down to your collarbones. Extend your arms straight. Abs in and up. Good. I hope this is a good view for you guys. I don't know if I should face you or give you the side view. Let's go one more. All right. Other side. What's up? Bringing that weight down. Little twist. Your opposite leg. Cross it. Reach it overhead. Inhale. Exhale. Beautiful. Three. Last one. All right. I'm gonna face this way this time. We'll go back into that curl. Let's press. Grab both those heavy weights. Kneeling position. Lock in your core. Shoulders back. Bicep curl. Rotate those palms. Overhead press. Rotate as you drive them down your collarbones. Extend your arms. Beautiful. Try not to arch your back. I think we got three more. Is that right? Two. One more. All right. Shake it out. Grab a sip of water. And we will get into the next set of moves. We are moving right along. So we're gonna come on to our back. Working a little bit more core. We're gonna find a bit more of the lower abdominals. And then work into the chest. So I'm gonna start out with my heavy weights and see how that feels. From your back, we'll find a tabletop position with the legs. So try to stack your knees over your hips. And then bring your weights over your shoulders. Opposite arm and legs. So we'll go chest press with the left arm. I gotta move these weights. As you extend your right leg. OK. Same side for eight. Chest press. Leg extends. Beautiful. Feel that core turn on. Working shoulder stability to keep your opposite weight nice and strong above your head. Lower abdominals. Bringing the leg back into midline. One more. Switch it. Right arm shoulder press. Left leg extends. Inhale. Exhale. Reset. Nice job. Two. We're gonna turn this up a notch. One more. Both arms. Both legs. Inhale. Exhale. Try to keep them at that high diagonal. Your legs, I mean. Keep using your breath. Two more. One. Drop those weights. Take a second. Have my little plan over here. All right. So let me talk y'all through a half get up. So trying to think what side will be easiest to show you on. Let's go. Weight in the right hand. If you are new to this, go ahead and use either your lighter weight or just go body weight for your first couple. So the weight's in the right hand. Your right knee is bent. Plant your left leg on your left palm. Using your shoulder stability to keep your arm nice and strong. Press into your palm and then lift up to your left forearm. Good. Now press into your palm as you lift off of your forearm and bridge your hips up and squeeze. Lower the hips back down from your palm. Take it down to your forearm and then roll all the way back down. Again, curl head, neck and shoulders. Press into the palm to find your forearm. Press into the palm. Lift up. Bridge the hips. Squeeze the glutes. Lower back down. Back to your forearm and then roll. Two more just like that. Bridge up. Squeeze the glutes. Lower down. Forearm. Roll it down. Last one on this side. Curl head, neck and shoulders. To the forearm. Up to your palm. Lift your hips. Lower. Good. How did we do? Go ahead and reset to your other side. Left knee bends. Weight in the left hand. Right leg to the floor. Right palm presses down into the mat. Curl head, neck and shoulders. Press into your forearm. Press into your palm. Lifting off of your forearm. Bridging your hips. Squeezing the glutes. Lower the hips. Lower to your forearm first and then roll down. You got three more. Good. Two more. Take it slow. Nice full body exercise. All right. Last one. Lower it all the way down. Take a breath. We're gonna come back into our chest press. So when you are ready, if you need more rest, take it. Tabletop the legs. Weights over shoulders. We start with the right arm chest press. Left leg extends. Drive back up. Seven. Six. Two more. Switch it. Left arm. Right leg. Good. Inhale. Exhale. Way to stay with me. I think we have one more. Let's do one more for good luck. Both arms. Both legs. Finish strong. Inhale. Exhale. Nice work. One more. Lower it down. Take a breath. Shake it out. We'll finish with those four get-ups each side. When you're ready. I think I started with my right hand last time. Right knee is bent. Plant the left leg and the left arm. Pressing into the forearm as you curl head, neck and shoulders. Press into the palm. Lift the hips to the forearm and lower. Good. Abdominals engage. Curl head, neck and shoulders. Wait. Stay strong. Overhead. Another night. I had a really big dinner before our workout. And every time we do the exercises on our back at the end, I'm like, I can feel it. All right. Switching sides when you get your four. Curling your head, neck and shoulders. Pressing up to your forearm. Bend your palm. Ridge your hips. Lower. One piece at a time. Gazing up at your weight. So you know where it is. This is one move that will keep you out of your head and into your body. We love that, don't we? All right. I think that was four. Lower it down. Rock yourself up. Grab a sip of water. We're gonna flush it out with some mountain climbers when you're ready. My hair is falling out. Hold on a second. All right. Let's take it to plank when you're ready. Spread your fingers nice and wide. Driving knees to chest. Four. Three. Criss cross your knees. Opposite knee, opposite elbow. Three. Two. Hold plank on one. Lower your knees. Press your hips back. We're gonna do that one more time. When you are ready, shift it forward. You can always modify. Tuck your feet under. Lift up and off of your knees. You start with knees to chest. Take it at your own pace. Criss cross. Three. Two. Hold plank on one. Hold it. Come on. Five. Four. Three. Two. Lower your knees. Press your hips back to your heels. Walk your hands over to the right. Breathe into your left side body. Walk through center. Over to the left. Good. Back through center. Cat. Cow. Inhale. Lower the belly. Lift the gaze. Rest. Walk the floor away. Round out through your back. One more. Just like that. Good. You can go ahead and find a nice seat here. We'll find a figure four. Stretching out through the glutes. Crossing right ankle over left knee. This always feels really good on your back as well. Go ahead and switch sides. Left ankle, right knee. And then from here, you can find a comfortable seated position. Stretching out through your triceps. Bring your arms overhead. Bending through the right arm as you take your left hand to your right elbow. We'll go ahead and switch that. So left hand to right elbow. Good. And then crossing your arms over your body. Taking your right arm across. Hooking it into your left. Looking over your right shoulder. Go ahead and switch that. Left arm reaches across the body. Gaze over your left shoulder. All right. Let's close down this workout. Feel free to cool it down as long as you like. Giant inhale. Reach your arms out and up. Exhaling your hands down to heart center. Finishing off with a giant piece of gratitude towards yourself for showing up and putting in all of your hard work tonight. Healing your body from the inside out. As always, thank you so much for joining me. If you enjoyed this workout and you want more, don't forget to leave a thumbs up and subscribe to the channel if you haven't already. Stay strong, take care of yourselves, and I will see you guys in the next one.