35 Min Advanced Workout with Weights | Full Body Workout

35 Min Advanced Workout with Weights | Full Body Workout


Hello everyone, welcome back to another great day at gym. Rah who loves you and who do you love Jim ruff today? We’re gonna modify everything yet again We’re gonna go one on one leg bad as always I need for you to stretch out a little bit so follow along, okay We’ll do 15 reps of each. Give me a nice low squat come up Breathe out Really open up on the top. Okay down low Breathe out on the way up two Three Four three now reach and extend five just ten more you want to properly warm up so that the body and the mind Can go into the exercise really well And you feel like you’re totally in control You don’t want to ever go into and then pull a hammy or anything like that Are you doing good? Let’s go two more breathe it out Last one Excellent shake it off this real quick next we’re going to go from a side and then to a crunch like so fifteen inside okay, both hands up breathe 2 3 4 5 you do abs tense breathe out when you go down Five more all of your weight should be on the standing leg Let’s go one more Good shake it up again reach and extend and stretch and ready pull Breathe out when you bring it in Remember total control if you go too fast and You lose your balance Then it means you’re going too fast If you go too slow That should be fine too because this is more of a stretch And Good All right, shake it off again back to the legs. We’re gonna do a squat as you go down come up reach down come up reach So now we’re getting the legs warmed up along with your side your bleep Reach breathe out this time You should feel And you’re breathing like mine is escalating Muscles getting warmed up Heart rates going a little faster. It’s exactly what we want a nice steady warm-up And Good Alright one more. Okay, hitting the legs and the upper body step back for me into a lunge Reach into the opposite direction Lightly touch your knee onto the ground that way you have more of a stretch like worked out Not too much on the quads just yet. This is just a warm-up reach across Breathe out When you’re down for the stretch range across Is it oh a couple more Two more each side Last one Get that awesome range good job. So again pull a little bit give me a little bit of an extra stretch here Control your breathing Breathe in through your nose out through your mouth and slow down your breathing. You don’t want to hyperventilate Well relax into it Give yourself another ten seconds here Pull the leg back push the front backward right here Get all that hip flexor so ass quads And one last one spin down Get your head your left shoulders get the calves get the hammies come up always come up slow All right Now we’re gonna pull the bench in if you guys don’t have a bench Use a chair and use the table anything where you can have a little lean on even a box anything that’s stable Okay So we’re gonna grab the first weight should be comfortable weight cuz we’re gonna do the one on row and we’re gonna modify it a little bit to Typically, you see somebody just doing like this. That’s fine, but it’s too staple We got to throw your body a little bit out of stability so that your core works harder so I’m gonna do the first set on the same leg with the arm and the other arm the other leg up and Here we go one Two you see I’m struggling to keep balance right now That’s good, because that means I’m working on a lot more on the intrinsic muscles Just to stay balanced And always breathe on the way up and watch your back that you don’t round off like this Okay, always try to keep you a pop your pursuit pop scare perfect couldn’t even say that right Let’s go two more one Two good, so now I want to switch side instead of doing it on the same arm same leg I’m gonna switch so that leg is this gonna stay the same just to show you how it’s done. Okay? So normally now I would do this leg, but I’m gonna switch so it’s the opposite as you can see opposite Mix it a lot easier Because I can balance so much better So this is hard for you. Keep this If you go the other route same arm balance here same leg and then that’s just enough of a challenge Awesome, but if not go back to this rock Let’s go two more bring down the way up Nice and show all that stretch and work on my hamstrings, too Okay, once again, if you don’t have a bench you can absolutely do it on floor, okay? This one we’re gonna go with one arm chest press so legs down on the ground This wants to pull me over to my right which means my core has to work a lot harder Just to stay balanced So you like yeah, this is kind of easy won’t make it harder legs up And if the weight you’re using is heavy enough Hold on to the bench with the other hand To really stabilize it but trust me your core is engaged big time Breathe on the way up Let’s go two more Excellent, so switching sides. Okay. So again Keep it here This is good. Come on. Make it harder Bring the leg up If that’s too hard Keep both legs on the bench like so hold on to the side here for support You want to go full range that’s pointing to you okay if this is good for you because of your own shoulders great If not, bring it down Well, you have total control Then bring it all the way up Let’s go two more Excellent, all right, good job. All right, let’s get the bench all the way and then we’ll go into the legs Okay So right off the chest, I want you guys to hit legs. Now. We’re gonna do a typical one leg deadlift, okay So always easier is opposite so you would do this right one Two as you can see this leg The straighter you can keep it the harder this on your hamstrings if you need a little help you can bend it a little bit And then pull it up Let’s do 15 reps Readout on the way up So now how do you modify it to make it harder same leg same arm keep count for me 15 reps Breathe out on the way up Let’s go two more one and Two switch side go again. So remember easy is the opposite so breathe out Hold on to a weight that’s comfortable for you. Not too light. Well, you don’t feel any contraction on your hamstrings But not too heavy that when you go down your body actually rounds down too much and come up, okay? So again, I’m going to modify Keep it on the same side and you can see I’m a lot more wobbly because it makes it much more challenging Let’s go two more One and two Very good. All right, we’re gonna put that to the side real quick. Get you down on the ground We’ve got to do some ABS, okay? First up we’re going to do They’re just regular side crunches again Because we want to hit more of one side over the other it makes you work a little bit harder. Okay, so lay down Sideways, but not on your hip bone come back a little bit. So you’re on your butt. This hand is down You’re gonna push it up on your elbow Bring the knee and the elbow and tuck together extend out, but don’t put your feet on the ground 15 meet sigh okay. That was one breathe on the way up go two three Four to make it harder get the leg straight five Breathe on the way up six seven two very and make it easier pull it in seven Hey, you notice it’s easier because the lever arm Is shorter make it harder lever arm is longer Which means there’s more weight for you to lift up Let’s go two more one and two great job Switch it up Always keep your abs tight all throughout the exercise. Okay hands down and Remember make it easier by pulling it in but always keep the leg straight on the extension outward When you breathe out on the way up, let’s go two more Gregg job. Alright get back on up Okay, next we’ve got bicep curls you can do this in so many ways The way I like for you to do it. We’re gonna do a V curl so you have to balance arms on one side if you need to hold on to the bench like so So now the app that you worked so hard on just a second ago, then I’m gonna fire now Kind of you can do it don’t have that hand for support but again the more Higher You have your legs? The harder so you hold onto the bench pull it up do so challenge yourself Pop it. Let’s go two more Whoa course toast Try it again. Now remember easier lays down. Hold on to the side Breathe on the way up Harder makes up higher Harder still, no hands. No legs all curls And because tuft wit the end bring it for a little support And bring it down because you want to focus on your bicep – and pull let’s go two more One more Oh Keep that tightness if you work really hard on your abs keep it tight. Let’s put that down Pick a lighter one for your tricep. Kickback. Okay again, just like when we did the row We’re gonna do the kickback the same way Same side is harder. Pull it up. These are ten pounds the other ones who are 20s. So hold it here one Two notice. My head is looking straight down. I’m not doing this because if you do this You’re straining your neck, right? Right to make it easier watch See how much easier that is when you do the opposite side The body balance is much better Let’s go two more one Whee-hoo to good burger right there by keeping it still let’s go to the other side So again start on the easier Way, what? Do you need – I’m gonna start on the harder way first right hand right leg down and One two three Four the higher you keep the elbow by the harder six seven Hey, let’s switch it up. You don’t have to switch if you can keep it on the other side more power to you Let’s go to more focus on your triceps kickback squeeze kickback squeeze Good job. Oh my god Alright, let’s get back on the floor Okay, so in the ABS, I need that 10-pound back that you hit the triceps with this time is a crunch better push Into the opposite side. Okay one variation To pull it down Press it up nice and tall three Four Five to change it up. You can have this leg up reach for it. One two three Four Five change it up again if you want One so they’re both down to both one three four and five Wow Switch sides. Okay. Keep this one lightly bit first one. It’s just up on five one Two Three Remember breathe out for when you contract the muscles you’re doing it. It’s like variation one Two Three Four five and change it up again. Bring it down bring it up one two Three Four and five All right. Well done. All right. So take a little break if you need to wipe off get a little water We’ll go into in the next segment right away So give yourself about 10-15 seconds for us a little bit more of you need to And then we’ll start off from the beginning again, okay? All right So we’re sawed off first again with the one on row or start off first with the easier way. So opposite this that left hand right leg perfect posture Breathe out On the way up and you pull up as much as you can if the body twists a little bit, that’s fine, too Just make sure you keep your core tight Now you want to get a little bit more difficult change up and go again Don’t look up get head down Breathe on the way up But try to go full rings down don’t just come halfway down let’s go two more okay, breathe one Two all right, let’s go to the other side so Members here opposite. All right, that makes it easier so perfect posture one two Three and I’m looking straight down not up breathe And of course we want to make it harder go in the same arm same leg And if that legs start to drop a little bit pick it up want to challenge your body You work on on your back? But the legs the core hamstrings and everything two more 1:02 good Now we’re back on the chest All right Remember start out easy first, if you know your strength go into the harder one first, then you this one’s hand legs on the ground one Two come back in the middle. Come outside three Focus on your chest and shoulders and arms Make it harder bring the legs up here Make it harder still bring your leg straight up Let’s go two more Good job again start an easy switch side Go outside right up the armpit come in toward the center breathe out on the way up. That’s when you’re contracting your chest your triceps And your shoulders I’m making a little bit harder makes on top if you feel it. Hold on to here. You got to stabilize Because you’re working so hard on the other side Make it harder still Bring it straight up balance if you need to do not fall over please Focus on what you can and cannot do you need to be a hundred percent? Engage and in control at all times. Okay, one more Good job. My next one. We have the one leg deadlift. So let’s move that Alright One legged deadlift start out easier by going the opposite hand hops at leg Try your best to keep that leg straight if you can If not likely Ben is more than fine Try to keep your chest and shoulders up at all time. So you work on the hamstring and the button much harder now The lake that kicks back that helps you balance more make it harder keep it balanced right next to the other leg Make it harder still same arm same leg Breathe out on the way up. Let’s go two more Great job remember You do it you want even balance? On the heel and the toes. Okay, so I’m gonna go easier first opposite leg – Here’s another key three. Keep your eyes fixated on something on the ground That will help you. Well, what’s called your proprioception if you’re down Then you look up then you go down That’s too much of a swing. Okay. You want to keep your eyes on something on the ground? Then come up And switch Lake if you want to make it harder keep your balance Hamstring one leg deadlift. It’s very It’s crazy as you do me you like yeah, I feel it a little bit but Wait to the later on in the day One more or the next day good job, if you haven’t done it in a while, I Guarantee you you’re gonna hurt. So make sure you always stretch out. Okay, we got at so side crunches to begin with Lie down sideways last time we started on the other side. He doesn’t matter start on this side easiest knee and elbows together Open up on the way now, breathe out two Three four Make it harder. Keep your leg straight Bury it again go whoo-hoo So you actually hold on to that crunch while you burn more of your hip flexors and you’re caught in the lower apps one more That was a good adage – it Is what you want to do is I always challenge your body All right. Catch your breath Other side palms up is harder palms down and easier one Two and try to keep your feet in the air three Five so make it harder thumbs up straight leg We can harder still up then one then two then three then four and Five ooh Catch your breath that was good weave Mike we got bicep curls coming up next. Okay. Let’s get the bench back in All right Look at Kuro time And we’re going to do vie curls balance up Easy, is it just balance on your butt? Go full range on the armor allow it to come all the way down Then all the way up Make it harder. I’m gonna hold onto the bench leg straight My core is burnt. I can’t live it up any higher, but I’ll try You can keep the arms out this way which makes it harder you can turn a hammer and curl it up to make it easier One wire curl up. Whoo Catch your breath you want to be in total control. So if you need to catch a little bit do so. Okay other side Too Three Four Five so I’m gonna challenge myself. No handsome. I’m exhausted. I hope you are too Try to keep that chest up Curl up high learn legs a toast abs toes Biceps burn. It’s a good one. Does it go two more? one and Two good kickback time so we rest the biceps hit the triceps They know what’s called your antagonist muscles the opposite When one goes to work the other one rest, so make it easy opposite hand and leg pull it up breathe Focus on your triceps Or five Remember focus on that leg, too Now make it harder switch legs Get your balance first Pull it up Let’s go to more squeeze and it’s please Good job. Oh my god, you feeling it. You better I’m not the weight you’re using is too light And you’re not focusing enough About it. I know you’re doing great opposite again pull breathe kick You should feel it right if you want to keep going if not Switch it or you could have switched from the beginning. Okay, lock it up focus on your triceps kickback Let’s go two more why not. Let’s go one more squeeze – oh Good job, you should really feel a burn in your triceps. Alright, once again, we got legs to hit One leg squat, okay Okay You can sit on the edge the table the chair anything where it gives you a little bit of a depth so nice and tall lightly sit one Breathe down the way up if you feel really tired and out of control or sit down recover a little bit, but try not to Tenth of yarns Breathe in squeeze my legs are so tired by now Hope yours are too and that’s what we want. Right a good strong pump and push through that tireness push through that burn Who’s stronger you or Stopping two more push one more push Holy Moly that burns real good All right, shake it off find your position again Deep breath and here we go lightly touch what tense up the arms pop – Boy You’re at the home stretch focus through that energy Searching through your body Come on, bring it home. There’s the finish line Tense it up feel the electricity coursing through your veins You got this Pump it up all out Breathe two more breathe one more breathe ha All right, good, let’s hit the ABS again Here we go Remember, this is a full sit-up into the cross So we start this time on the left side Lakes mat keep your toes up cuz if they’re down you’re not working on these guys your chin All the way up reach bring your back down to the armpit just like you’re doing the chest press Because you work on a gap keep your appetite focus on your abs Modify write retort o1 wait to And modify again bring it together Good job, you should struggle if you’re not struggling. You’re not lifting high enough You’re not going strong enough You can do this toes up deep breath three two one go reach tight reach Get out keep it tight on the way down Alright, let’s modify leg straight up reach Last five burned-out combines lay cliff and crunch breathe on the way up Last 100 Good lord Well done Alright everyone. That’s great. Now we got to recover. Okay, which means we gotta lightly Go through the stretches again breathe through your nose Calmly breathe out through your mouth Control your breathing Shake the arms and legs Just like the first okay sumo squat stands Deep down round up Control your breathing slow everything down Let’s put three more One three Two inhale on the way down exhale Three excellent again, ten and ten inside here Nice and stay ready go one two I focus all the weight evenly when the heel and toes of this leg Please juncture stretch one more Good, shake it off Ten more here That’s why bring it home everyone That’s what stretch great job we’re just going to do a few pools and that’s it I Get the shoulder stretch turn the body relax Good breathe other side Relax and calm everything down When you’re doing a lot with the weights on the hands, so again just straight out that form Every time you stretch you should feel good never strain, okay And you always want to remember to when you eat before the workout Now let’s go with the legs Everyone’s different general guideline is anywhere thirty minutes to an hour before your workout eating after the workout Pretty much as soon as you can high protein base lots of greens So that all of that energy gets replenished right away into your muscles So you replenish what you spent? So much on okay and last one just do two or three each side. Give me a squat. Push the hip reach deep breath On the side in through your nose Out the email let’s go one more each side Excellent excellent job everybody Give yourself a round pause You did a phenomenal job Again, please come back visit us tell us what you like what you don’t like what you want to see Maura and We’ll be happy to provide it for you. Once again, who loves you and who do you love? Jim ray have a great day and I’ll see you next time. Thank you. What’s up? Jim? Ray is Laura my ring We just finished filming our good morning Salutation 15 minutes of yoga You cannot tell me that you don’t have 15 minutes. It’s your butt out of bed 15 minutes earlier It makes a huge difference in how you feel and your focus and your energy and your body 15 minutes a day. I know you can do it. 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