Tone Up that turkey! Sculpt & tone with this fusion workout! Bonus Gratitude Meditation to end!

Wednesday, Happy Hampton Free Turkey Day. Yes, yes, yes. Hey, Nazzy's back. I think a few others are going to come back too. Love it, love it, love it. Okay. Love it. I'm all, I'm so sweaty from the last class. Okay, I'm going to pull up Facebook as well. Hello, this is Tone Up That Turkey. And my children are awake, so you may hear a lot of noise. But I tried, I tried, you guys. Okay. I'm also going to place the link to YouTube in case Facebook cuts me off, which they tend to do quite frequently. They're just plain mean. But I paid for it anyway. I paid for the full subscription, so I keep posting. All right, you guys. Hey, Lisa. Yes, your favorite song, Nazzy, right? Okay. All right, let's do this thing. All right, so what you need today is a loop band and a TheraBand. If you don't have one of these, that's okay. You can use a regular band. It just won't be as versatile, and it might dig in at certain points just a little bit more. You can use lightweights in it instead as well. Good morning, Shulika. So feel free to do whatever works best for you. Like, this is not necessary. It's super beneficial if you can get one, because I do frequently use them. Good morning, Jill. I get you this morning. Yay. All right. Yes. Good. And a mat, of course. And some water. I'm going to finish this off. All right. The next water. You guys ready? Okay. We're going to march it out. March it out towards pointing into the floor. This is balance sculpt, where we tone and tighten. Yeah. We sculpt that body, right? Good. Different than all my other workouts. Palms face forward. Pull back. And back. Keep pointing those toes into the floor. Just getting that whole area nice and warm. Palms down. Elbows back. Good. Oh, I am sore through the pecs from all those pushups yesterday. I don't know about anybody else. Good. Arms overhead and down. Keep going. Good. Take it nice and wide. Side to side. Really open up those ribs. Arm across the chest. Hey, Ruth. Back for more. Good. Curl and pull. Machine. Yay. No worries. You get what you can. Good. All the way up and over. Knees and toes. Stay in direction. Good. Keep it nice and wide. Side to side. Stay to one side. Drop that opposite foot back. Opposite hand down. Open it up. Good. Hand down. Foot in. And straighten. Switching sides. Open up. So good. Drop that hand. Bring that foot in just a bit. And straighten. Two and one. Match those feet. Work those hands back. Grab each elbow. Soft bend in the knees. That should feel amazing on the backside. Three, two, and one. Good. Good. Arms straight out in front of you. Pull it back. Squeeze. Squeeze. Come on. Squeeze. Getting that backside nice and warm if you sit at all. This is so, so good for you. Good. Nice. Arms straight out. Thumbs down, thumbs up. Squeeze. Squeeze each time you press. Thumb down and thumb up. Come on. Shoulders. Traps. Feel that work. Good job. Three, two, and one. Take the head and neck side to side. Step forward. Good job, you guys. Okay. You ready? Good. Grab your bands. Like I said, for some of the moves it might go dig into your skin because we are going to be wrapping it around the waistline. Feel free not to wrap it or drop and use weights instead. Okay? Good. Okay. Let's do this. All right. Let's begin. Back behind you. Okay? Now, if you want more resistance, you can crisscross. So what you do if you want that, is go in front, crisscrossing back, and wrap it around. My arms are dead already, so I'm just going to wrap it back behind me, especially if you don't have this type of band. Okay? We've got a nice wide plie. Okay? We're going to squat and punch right here. Simple. Good. Nice, guys. Good. We're going to add on. Ready for it? Get low. Lift it. Okay. Punch. Just hold it here. Oh, my gosh. Two. One. Other side. Woo! We're going to start our last and final move right here. Back in place. Get it, get it, get it. Good. Two. And one. Right? Good. Lay down on the floor. Okay? Opposite hand to where the band is underneath that. We're going to grab the band. We have a squat, reverse foot chop. Okay? Squat. Boom. Right across. You can keep that arm straight. Do it. If not, slight bend is fine. Okay? Find more arms for you. Let's go. Do this. Ready? I don't know. What is it? Good. Balance, baby. Down. Lift. Down. Lift. Woo! Can I get it right now? Good. Okay. Ready for some pulse? Here's the tone-up time. Hold it out. Lift. Flex your foot. Soft bend in that standing leg. Come on. Think about your glutes. Working to stabilize. Lift that leg. Come on. Three, two, and one. We're going to repeat that whole set on the other side. You ready for it? Squat, reverse foot chop. Ready, set, let's go. Woo! One more. Do what you got to do. You ready? Adding that leg lift. Ready, set, let's go. Good. You ready? Close it. Hold it out. Lift it up. Flex the foot. Let's go. Lift. Go. And change. Good job, good job. Good work, you guys. One shoulder, okay? One shoulder. So you're going back behind. Adjust according to what your body needs and tells you, okay? Other leg is going to go back behind. Back behind. Press it up, okay? Up, press. Press, okay? Find the resistance you need. I need more. Down, up, press. Down, up. Good job. If you've got one of those like banded, like handle bands, I'm sorry. Just tell me in advance. Woo! Three, two, one. Okay? Round around that shoulder again. Get low. Here we go. Up, up, up. Good. Good job. Three, two. Ready? That other side. So in case you're wondering, why does this do anything? Why does this class do anything in terms of a movement? It's because, hey, how do I have a low battery? Oh my goodness, I might have to put my phone in this. All right, let's get it. I'll finish my thought. Press. Press, good. So if you're ever wondering why does this class do what it does, it's all these small movements that activate stabilization, which in turn gives you muscular endurance, long lean muscles. Yeah. And it's a great class to combine with others. Good job, you guys. All right, you ready? Get nice and low. Come on. Get the resistance you need. You know what you need. Let's go. Up, up. Make it burn. Woo. Good. Three, two, and one. Good job, you guys. Woo. Under both feet. Okay, we're going to take both handles or both sides of the weight or the band, I should say. Band, not weight. And we're going to draw little blocks. Depending on how intense your band is in terms of resistance, it will determine how much you can go. Okay, you guys ready? Get low. Yeah. Okay, you guys. Changing it up. Good. Row, row. Ouchy, ouchy, right? Nausea. Oh my gosh. Woo. Three, two, one. Okay, we're not going to do anything with the arms, but we are going to pulse this one. Get nice and low. Nice and low right here. Pulse it. Up, up, up. Feel that work in the booty. It's the little things in life, right? Good job, good job. Three, two, one. Grab your loop band. A couple moves, a little dance, and then we'll hit the floor. And then if you can stick around, it's going to be a little bit of a storm release. Just with a foam roller and a breathing, kind of calm the mind, the body, or maybe the stress of family coming over, cooking, planning, you know, cleaning, all that stuff. All right, we got a curtsy. We're going to take that arm across the chest. Again, do not have this band. Light weights will work. Or take one of those bands and just use less square footage, I guess. Okay, down and up. Good. Beautiful. Hold it here, 90 with that arm, okay? All you're doing, you're going to pin that elbow in, and you're going to go back and forth. However, with that back and forth, it's the leg movement. Good. Get it, guys, get it. Love it. Can we double time this? Three, two, and one. Doesn't take much. Big effect, so. Okay, we got curls. Opposite leg back behind you. Let's go. Down and up. Good. It's a sweet sound, right? Okay, guys, shut your door. Hold it in, elbow in, back and forth. Ready? Slow. So good, so good. You ready? Double time, let's go. Three, two, and one. Okay, a few balance moves. We're going to continue to use this band. It's back behind you, okay? Palms up. We're looking for this. Bend and straighten with constant resistance on that band. If you need to, you can use those weights instead. Are you ready for it? We have single leg deadlift. Right here. Nice and slow. Pinch. Split foot. Good job, you guys. Resistance. Soften that standing leg. Two, one. Good job, okay. Take a quick breather. Now this time, your palms are going to be down. Keep that resistance, and we're just doing a straight lift. You ready? Let's go. Lift. Burn, baby, burn. Those arms. Good job. Keep going, you guys. I have to. She's still sleeping. I wore her out yesterday. We went sand surfing. I have to plug my phone in, you guys. Apologies. I don't know why I went so dead. Get that pulse. Okay. With your palms down. Okay. Hold it. I want little presses out. Okay. Hold that leg up. Let's go. Press out. Out. Although I was having so much fun, and I was the gopher. I was the one who. Woo. Good. Three. Two. And one. We took some breaths. It was so much fun. Sorry if there's a little issue with the internet. I don't know what's going on. I hope you guys are seeing everything. Yeah, I'm like almost tripled. Everyone's on the internet, and so that's why it's like being all sketchy. I apologize, you guys. Okay. Come on. I really apologize. I'm going to have to figure out what to do while they're up. Taking out my bandwidth. Good job. Excellent. Come on. Take one leg out. Don't drop it unless you need to drop it all the way down. Keep it straight right there. Okay. And other arm is back behind the head, and we are just going to crunch up. Crunch up. Legs in a nice L position. Shh. Good. Good job, you guys. However, add on. So, a little bend. Straighten as you crunch. Like I said. Last two. Last one. Hold it here. Cross. Two. And one. Switching sides. Other leg is straight out. Remember, you can drop it to the floor. It's up to you. Opposite hand across or underneath the head, shoulder. You ready? Here we go. Crunch it straight up. Second side is a you know what. Let's go. Down. Crunch. Crunching up as you extend the leg. Come on. Last three. Three. Two. And one. Wow. That was tough. Good job, you guys. Okay. You have. We haven't done this one in a while. Pilates 100. Before we do that, we're going to relax the head and neck. So, you're going to wrap it. All right. We're just going to focus on the lower half. Okay. You've got underneath the legs crisscrossed over top with the band. Okay. You're going to hold it. And you're just going to extend, creating that pressure with your arms. Just a little bend and straighten. We're kind of relaxing the neck to give it a break. And just making it about the lower half. Good. That band. Time for that Pilates 100. So, you're going to be right here. Okay. You'll be driving those arms into the floor if you need to. You can grab. Are you guys ready? Set. Let's go. If you want to get a technical, four in, four reps in. Sorry. Four counts for one breath in. Four counts for one breath out. Super not, like, you don't have to be evil about it, but it's free. All right. Like I said, your head and neck are just dying. No, I'm sorry. I'm sorry, Nozzy. Everyone's using my bandwidth. Good. I'm counting. Don't worry. Let's count. Whether you're good or not. Excellent, you guys. All right. We're going to turn on our sides. All right. No worries. Have a great time shopping. Good luck. I hope you don't get too frustrated. I got so frustrated. Oh, my gosh. I went on Monday, and it was like, good Lord, everybody. Why are you here? It's Monday. You're crying out loud. All right. I wanted to avoid the weekend, and whatever. Lay on your side. If you're getting stressed or bothering you, lean back onto your feet just a bit. Okay? Other leg can be bent. You can walk a little. Whatever works. Nothing, nothing. Keep your shoulder and elbow in alignment. Wow. Already feeling this. We got rainbows. Let's go. Good. Circles. Good. Bend and straighten. Bend. Straighten. So you're trying to keep that constant resistance. Yeah. Three, two, and one. Switch feet. Okay. This leg, top leg, is going to come right on top. Okay. Ready? Lifting. Lift. Nice. Good job, good job. Circles. Good, right? Switching sides. Lift and lower. Let's get it. Come on, home stretch right here. Good. Big. Consistent resistance. Bring it in. Good. Resist it. Lift and lower. Awesome. Come here. It's that kind of morning, you guys. Good. Circles. Other way. Ah. Three, two, one. Okay. Land on your back side. We're going to stretch this out so your glutes get a little bit of love. Okay. Finger force stretch. Pull it in. Ah. So good. Good. Switch sides. Good job, you guys. And tuck those knees to the chest. Roll over. Let's switch the music up. Big kicks. All right. I know, right? Get an ab dog stretch real quick. Ah. Good. Going into a center. We're actually going to sit back in. Tiptoe. Shoulders pulled out to the floor. Good. Woo. Throw the ab. Other side. One more. Good. All right, you guys. Have a seat. Feet together. Let's get those inner thighs. Okay. Keep pushing those knees down while you're doing glutes stretch. So crisscross over. Count to 30. On one side and get the other side. All right, guys. We'll be right back. Good. All right, let's get our arms real quick on the cross. Shoulders down. So good. Other side. And triceps. All right. I'm going to have to try and search for my playlist. There it is. How are you guys feeling? You ready for some chill? It's going to be quick. Oh, Mary, back again. Awesome. It's good. All right, so we're going to head into some foam rolling and then just a little bit of reset breathing. It's not weird. It's just to help us de-stress because sometimes family, you know, lots of activity can be stressful. So, yes? All right, you guys. So grab your foam roller if you have those tools in the vault. Thank you. If you got to take off, I appreciate you guys so much. But if you can stay, it's going to be quick. Instead of making it 25 minutes, I think we'll just stick to 15 and get you on your way. I know everyone's busy. I have to cook today, too. Yeah, so let's take it across the back side. Lift your hips. Roll the entire leg. Oh, that's good. That's good. Roll any area tighter than the others. I should do this more often. Yeah, so good, Nazi. Thank you. Thank you, Jill. Have an amazing day. I am back. Just in case you guys didn't know yet or haven't seen the announcement, I am back tomorrow. 7 a.m. and 7.30. So we have a P90X. I'm bringing it back just for that 30-minute class. It's going to be P90X style, 30-minute blast, okay, followed up by a lit cardio only. It's going to be super fun. So join in tomorrow, 7 a.m. and 7.30. I wanted to go a little earlier so that you guys had time to cook and get everything prepared. Okay, let's lean to one side. You're right in between that last rib and your hip bone and just side to side, okay? Tight, I'm tight. I climbed hills all day yesterday. We were hiking in the sand. So yeah, my low back is feeling it. You're going to give yourself a nice big hug. And lean to one side. We should do this more often, right? Is what you're probably thinking. Or maybe you're thinking, oh my gosh, why am I doing this right now? It's so good for you, I promise. I promise. Okay, 3, 2, 1. Into your mid-back region. Drop your hips to the floor. Drop your head. Drop your arms overhead. If you cannot touch your fingertips to the floor, that's okay. It just means there's tightness there and something to work towards. A great exercise to help loosen that backside is actually going against a wall and trying to do snow angels against the wall. With your fingertips, your forearms, and your upper arms all touching. So you're going to make snow angels super beneficial. Especially if you sit a lot. Cooking today and tomorrow, me too. I've got 3 days of cooking, actually. Alright, let's get the glutes real quick. Okay, so you're going to lean to one side. You're right on top of the glutes. This should feel really, really good. And then right away, I'm going to head into taking the leg that's on top of the foam roller and taking it forward. Side to side, pulling and pushing back. I needed this one. We're going to go to the calves next. Hamstrings first and then calves next after that. And we'll lay down and try and relax a little. If you're still with me, great. If not, I totally get it. And back a little down. Offset that foam roller. Should feel amazing. Right in there, right? You're right at the lip of the bum, where the leg and the bum meet. Good, and then we're going to take the foot, flex it, and we're going to move back so you can see. I'm going to tiptoe. You can see the very tippy toes. And to feel that beautiful stretch back there. What we're doing right now is so beneficial for your body. It helps you rejuvenate, it helps you not be stuck. It helps flexibility. There are so many amazing benefits. It's just that you don't take the time to do the other side. Right? The only drawback is that it takes time. But it is time for yourself. So how is that a drawback, really? Right? And to breathe. Breathe. Up here. It is up to you how much you want to get into this. Now I'm going to go single leg and stack. But you can certainly keep both on. It's a little less pressure. You do not have to lift your bum off the floor. You just stacking your legs will provide that beautiful pressure. Oh! Try and relax as much as you can. I used my calves like crazy climbing in the sand yesterday. So I'm feeling this. Once you found the spot that's talking, you can get side to side. You can point. These techniques are super helpful. Keep them a part of your routine. It's only going to help you. It's never going to harm you. Side to side. Point and flex. I'm just going to put both on. I'm dragging my bum on the floor. Okay, you guys. Time to relax. Grab your mats if you haven't already. We're going to bring the foam roller to the nape of our neck. There you go. Relax. Time to breathe. Okay. What we're going to do with this breath is actually super helpful to de-stress. So one hand. Guys, close the door. Speaking of de-stressing. One hand on the heart, one hand on the belly. Big breath in. And then it's like you're filling a barrel. And then you're squeezing all that air out. So big breath in through the nose. And then exhale it all out, shoving all that air out. Using your core, squeeze every last breath. Inhale again. Exhale. Your goal is to fill your diaphragm. Let that hand move high. I've taught this before. It's super helpful for insomnia. It's super helpful for de-stressing, calming the mind. It turns off that fight or flight. It's really, really good. And you can do it in four breaths. Okay, guys. Now with your eyes closed and continuing to breathe deeply. A little meditative thought for you as we head into the next couple days. I want you to picture you seated in a forest. It's serene. You can hear the wind blowing through the trees. You can hear the ocean off to an ocean view. And you've stopped to take a moment and have a seat. And the sun is filtering down through the trees. And the wind suddenly whips through. And from the trees comes down floating a seed pod. And it lands in your hands. In that seed pod is everything that you have to be grateful for in your life. Look at it and see what it represents to you. And go through the list of all of the things that you have in your life that you have to be grateful for. That seed represents it. Your health. Your family. Your friends. Even the small things. I am thankful for where I live. I am thankful for my fill in the blank. Right? Okay, you guys. Think of all of those things. List them out. Because it's important. It reminds us of what we actually do have. Once you feel like you've got that list, I want you to take that seed, that precious seed filled with all of the things that you know have been blessed to you in your life. Take that seed and plant it. Plant it in that beautiful forest. Speaking of stress. You plant that seed. Things to be grateful for. Choose one of them. Plant that seed and then cover it up with that beautiful rich soil. And then you get to watch that seed grow. Grow and grow and grow. Because what we are thankful for is the seed which gives you blessings for more in your life. You guys, I am so grateful for you. Thank you for this time together. I appreciate you more than you know. Appreciate you guys a lot. Thank you, thank you, thank you. I am back tomorrow morning for double steps. It's 30 minutes, like I mentioned, of P90X. And then following that up with lit cardio only. It's going to be a great, fun workout. Hour and a half. You guys, love you all. Have an amazing day. Get prepared for the eating festival.