zumba fitness dvd

welcome to the 15 a fit body challengekaytlin and i are here. we are going to be doing these workouts with you guys everysingle day for the next 15 days okay we have some really fun stuff plannedsome circuit training where we're going to be doing some weightlifting and alsosome cardio mixed into the great workouts great for fat burning boostingyour metabolism and not getting bored right we do not like boring work out here sowe're just gonna jump right in and get started okay we're going to start withpush up all right we're going to be doing thisfirst set all of our workouts are going

to be set up in to set circuits ok twocircuits will do each circuit twice so we're going to bedoing 15 reps this first set so we can start with our push ups and i'm going toexplain some things to you as we go let's just go ahead and get startedready for 15 all right you guys if you're new todoing push ups and pushups on your toes are really hard for you what i want you to always dukes we'regoing to be doing a lot of push-ups the next two weeks i want you to always start on your toesand just do a rapper - on your toes

okay even if you can only do one that'sokay and then drop to your knees when you need to ok because if you never try them on yourtoes then you'll never know if you can do it k last one perfect you guys okay let's go ahead andgrab some weight we're going to be doing an overheadpress okay this whole workout today is going to be upper body all rights go ahead and put thoseweights up right here like the goal post we're going to press them straightoverhead for 15 here we go up good so

when you're doing this you guys i want you to bring your elbows down toa little bit lower than your shoulders right here and then push them straightup overhead okay whenever you're pushing weightsoverhead you can either stand with your feet together like kaitlyn is or you canstand kind of staggered like that with your knees bent either way good push itup nice and straight and last one good job you guys got one more exercisefor this circuit is going to be an underhand row case your palms are goingto be facing away from you okay i want you to pull your shoulderbase back then it forward

i'm going to roll it up to our hips cameand here we go up and down row so on these rows you guys i want you tohave a nice flat back ok i don't want you to round your back idon't you let your shut your your shoulders come forward like this ok keep them back nice and flat also iwant you to think about squeezing your shoulder blades back in together ok so it's squeezed and stretchsqueezing them come under the pencil right here along your spine and you'retrying to squeeze that pencil and grab it right there

last one perfect ok set those weights inside but our littleparty of course we're going to be doing mountain climbers and butt kicks ok sowe're going to start on the floor we're going to 30 mountain climbers eachleg 15 but kick each leg two times ok you ready for this and go 30 each leg so you're here in plank ok try to keep your hips down in line withyour shoulders to your toes if you are making a straight line okay if you canbe to come up a little bit that's okay and you just use that core keep it niceand tight pull your knees into your

chest good how many more caitlyn when we havefive four three two one hop it up and butt kicks right here 15 when you'redoing these you guys keep your upper body nice and tight k arms tight against your sides leanslightly forward and pull those heels up towards your butt high as you can 15k back down to the floor one more timeready go good you guys modification here if youneed to you can go like that and just alternate tapping your knee or your toein

okay good keep going by eight seven six five fourthree two one hop up as quick as you can and butt kicks go ahead you buy ten six five four threetwo and one who are you feeling good kid out ourcircuit one we're doing a 60-second rest right nowgrab a drink and then we're going to repeat that we'll see in a minute yeah ok

all right you guys still laugh that wedid 15 reps this time i want you to grab a littlebit heavier weight if you have some we're going to do 10 reps ok let's allcome down we're going to push ups again ok try to stay on your toes for as manyas you can see you're ready and here we go keep that core nice andtight okay when i say keep your core tightthat doesn't really mean like suck your stomach in that just means keep it tightlike which is like i said keep it tight pretend like you have a a not the lastone tied to your belly button is getting pulled through your back keeping yourcore nice and tight that's kind of what

i mean that's a little visual keioverhead press if you have more than one set of weighti want you to grab your heavier set for this one okay wait up and let's press / 10 herewe go so so much of weight training you guysis progressive overload ok what that term means is constantlypushing yourself with either a few more reps or a little bit heavier weight orsomething okay you want to be always pushing to do a little bit more that'sone and pushes up a little bit harder than you did before

okay all right underhand route pullthose shoulder blades back and it forward and up listen to stealing met every singleworkout is going to be harder than the one before it just means that over timeyou're going to get stronger and you're going to need to be getting heavierweights overtime to keep challenging yourself good keep going ro it last one rightthere perfect can you ready for our cardio gangcaitlyn okay we've got 30 mountain climbers coming down to thefloor and here we go

five if you guys can go as quick as caitlynyou just go at your own pace okay you can just go as long as it takes her todo her 30 or you can count your own a little bit longer than s that's fine too good keep going keep that core nice andtight use your abs to pull your knees in good stand up and 15 bucks here we go and 10 and there's 15 come on back down to thefloor one more time you guys

30 good keep going i know it's toughwe're gonna get a break in about 30 seconds with your half way through keepgoing you guys almost there good and 4 3 2 1 15 bucks here we go and there is your 15 you guys want tolet you do it take your heart rate down a little bitgrab a quick drink and we have some new exercises for you in circuit - ok let's got circuit 24 yes we're goingto a couple new exercises first one is going to be for the front of ourshoulders so go ahead if you have two

sets of weights i want you to grab your lighter set forthis one ok we're going to be doing a front raise so you're not your elbows are going tobe slightly bend just kind of soft you're gonna lift until shoulder heightand then back down okay we're gonna go for 15 ready here wego so what you guys are doing here is you're going to feel it in the front ofyour shoulder your shoulder has three heads came you got this muscle that goes across thetop your medial delt anterior delt and

your rear delts case you've got threeheads that kind of make your whole shoulder muscle go over that joint ok any front raise like this is going tobe working more the front of your shoulder can you kind of feel it there ok hopefully you guys can to say i wantyou to bring it up until you're in line with your shoulders and then back downon any shoulder move ok last one perfect any shoulder moveyou guys if your weight gets a little bit too heavy you can drop the weight and just makenice hard fits with your hands okay all

right next up we've got bicep curlspalms facing out we're just going to basic curl and 15 here we go up damn so when you're doing these i wantyou to make sure that elbow stays pin to your sides ok when you get tired oncurls it's easy to kind of swing the weights see how my elbows are coming forward andbackwards we don't want to do that pin him right here sides came good keep going so a lot of people will ask how do youchoose the right weight a really good

question any more than you saying ok i'll answer that question in just aminute last one okay next up we've got tricepkickbacks you're going to have a nice flat backelbows come up and you're going to push it back and in squeeze in ok so if i say we're going to be doing15 reps ok ideally i want you to have a weightthat you can just barely finish those 15 reps with if you feel like you couldhave done like five or six more reps i want you to increase the weight forthe second set

k if you can't quite get all this teamthat's okay just do as many as you can maybe thenext that you decrease the weight a little bit okay two more if you feel like you could havedone one or two more reps that's perfect that's where we want youokay good all right we put our cardio this timewe're going to be doing 15 jumping jacks - burpees two times ready for this showis over . quickly what does this look like hands down hopyour feet in and out and jump it up ok modification was shown that step yourfeet in and out step a man and stand up

for jump up ok those are the modifications we'regoing to start with 15 jumping jacks and here we go and 10 14 15 good - burpees giving goodones right here try to jump up we'll only one two guysat a time and 15 jumping jacks good halfway 13 14 15 finish up with two more burpeesjumped up foo and that circuit - we're going to do one more time so grab aquick drink and come right back all right you guys just like we did withcircuit one we're going to try and push

ourselves a little bit more get a littlebit heavier weight and do 10 reps of each exercise okay let's grab our way toget our front raises for 10 and here we go up don't walk out thoseelbows okay i want them see how minor slightlysoft just barely bent that's how we want them here's five good okay three more right here don't lift too many higher than yourshoulders just in line with your shoulders last one good flip it around let's goright into bicep curls ready here we go

ten going to have to keep going pinthose elbows against your sides knees are soft good stand-up good niceand tall remember we are i always lose count lastone ok last thing that our tricep kickbackgood flat back elbows up and push it back so on these you guys make sure thoseelbows stay high ok and i want you to really squeeze yourtricep as you push it back so it's squeezed and back in a good squeeze itsqueeze and stretch perfect last one

all right you ready to finish off thisfirst workout i want everybody to jump on their burpees ok we all do that together yeah we cansay 15 getting jack's ready and go 10 and 15 - burpees ready and jump good luck 1k 15 jumping jack side you guys are doing awesome keepgoing and last two birthdays go give me goodjumps nice and high last one whoa some good job you guys you finishedwork out one of the 15 a fit body

challenged caitlyn i'll be back herewith a lower body workout for you tomorrow so we'll see you then