A Quickie Workout

" Now, your first exercise. You're gonna put your left foot in the middle of the band. We're gonna do a front shoulder/ front deltoid move and you're gonna lunge real long back. Are you ready? Here we go, for 3, and 2, and 1. Now you're gonna transfer the weight, come forward, and lift the leg and kick out, and pull back those arms for nice big squeeze of the shoulders And put it down. Good, and we're gonna go back again for 3, big step and big lunge, and again one more. Come up, squeeze, kick out. Now, you're working your quad here, as well as your shoulders. So, keep 'em tight. Put it down, and lift, front. Deep breathe here 'cause these are large muscles that are movin'. Last one, bring it up, and kick it out to the front. Now, you're doing a reverse pull here, so squeeze that back. Last one, and down. Let's switch the side. You ready? Here we go. Deep breaths, step back, lift. Nice strong arms, you don't wanna lift them higher than your shoulder level. Front leg comin' up and kickin' out, kick. Good. Looking great out there, come on. I can feel ya. Put it down. Let's do it back again. Lunge big. Two, one, stand up, kick out, reverse pull back. Really squeeze those shoulder blades, think about the muscles back there. They're gettin' tighter, they're gonna look great. Let's put it back one more time with the lunge; 2, 3, lift front with the front leg. Last set of kicks out, so make them strong. And then also if you wanna kick your leg lower, that would be fine too. So put it down. Now, let's move on. You're gonna side squat with an overhead press. So step on to your band, one foot from the end. Make sure the tension is about a medium tension, lifting to your shoulder, squatting out, and pressing up. Are you ready? Big move here, here we go. Squat and lift, straight up, alright. Make that shoulder do the work. Yes, come on. Four more, lift. Three, squat down. Two, and last one, push hard and finish. Switching sides, alright your heart rate should be up now. A little sweat goin' here, and step it out. Step out and press. Press, come on. Squat down for me. Make sure your knees come back. Now, forward, come on, 2 more. You've got it. Last one and bring it down."