Woman Attends Workout Session With Trainer Via Video Call During Quarantine
This woman attended a workout session with her personal trainer via video call while sheltering in place. The trainer presented a detailed plan and proceeded to demonstrate the various exercises one by one. The woman followed suit and successfully completed the session.
Transcript
00:00Hey Tina, how are you today?
00:04What's up?
00:05I'm good.
00:06How are you doing?
00:07Well, we're all adjusting to this new way of working out.
00:09Would you like to see your workout for today?
00:13Yes, please.
00:15Here we go.
00:17Oh my God.
00:18Warm up.
00:19Glute bridge, plank, reverse lunge, and a row push-up.
00:24Swimming?
00:25Okay.
00:26All right.
00:27I got it.
00:28Seems a little far.
00:29As usual, I walk you through everything.
00:30Okay.
00:31All right.
00:32All set?
00:33How many minutes is this workout?
00:34This should take us about 15 minutes.
00:35All set?
00:36I'm good.
00:37All right.
00:38I'm going to walk back so you can see my whole body.
00:39You should do the same.
00:40Okay?
00:41Okay.
00:42All right.
00:43Let's go.
00:44Okay.
00:45All right.
00:47slightly sideways so you can see this world's greatest stretch.
00:59Do you wanna see my dog?
01:04All right.
01:06So world's greatest stretch.
01:09All right, so, world's greatest stretch.
01:11We're gonna start from standing.
01:16Bring your hands to the middle of your body.
01:20Keep your chest up.
01:22Okay.
01:24Drop into a squat.
01:28Walk your hands forward.
01:36Excellent.
01:37I'm gonna bring my right foot up near my right hand.
01:43And just gonna open up my body
01:45and sink those hips through.
01:48Good job.
01:50Bring your hand back down.
01:53It's almost gonna look like you're doing a down-dove.
01:56You're gonna push up with your leg extended.
02:02And switch legs.
02:04So, you're gonna bring that leg up.
02:12Open those arms.
02:16Bring it back down.
02:20And push through.
02:25Two more times.
02:26And you can move at your own pace, okay?
02:29One second, I'm just gonna change the view
02:30so I can see you better.
02:34Ah, perfect, okay.
02:36One more time.
02:39All right.
02:40So, step that right foot near the right hand.
02:46Open up the body, sink those hips through.
02:50Bring your hand back down next to your right foot, inside.
02:54And push, extend, like you're doing a down-dove.
03:00Oh, down-dove.
03:03Great job.
03:13Good.
03:16Can you hear my music?
03:19Excuse me?
03:20Can you hear my music?
03:23Um, barely, but I'm not concerned about your music.
03:25I'm more concerned about you working out.
03:27Okay.
03:29Bring that foot up one more time.
03:32Excellent.
03:34Open.
03:37Good.
03:39Bring your hand down.
03:42And push through.
03:46And switch.
03:49Open.
03:52Bring the hand down.
03:55Push through.
03:57And good.
03:59Get those legs apart.
04:01Walk it back.
04:06Drop that foot down.
04:10Good.
04:14All right, so, we're gonna do a glute bridge.
04:19Um, come close so you can see me.
04:26I'll be putting my feet together.
04:29You stay where you're at, just so you can see me
04:32do the example of the exercise.
04:37So, laying flat, you're gonna push down through your hands
04:42and your upper shoulders.
04:45Squeeze your feet together and lift your hips
04:47as high as you can.
04:50All right?
04:52So, show me again.
04:54So, you're gonna bring your feet together.
04:57Can you see my feet?
04:58Yep.
05:02Lay your body down.
05:04Okay.
05:05You're gonna push down through your arms
05:07and your head and your upper shoulders,
05:09lifting your glutes up as high as you can.
05:13And do I hold it?
05:17You're gonna hold it for about a split second.
05:18We're gonna be doing 15 of these.
05:20Okay.
05:22Um, why don't you count out loud so I know what you're on.
05:30And I'll be watching your form.
05:32Okay.
05:33Excellent.
05:35Come down.
05:38Make sure you breathe out on the way up.
05:44Breathe.
05:45Good.
05:47Actually, you don't have to count, you're good.
05:50I'm watching.
05:54Five.
05:55Good.
05:56Second set of five.
05:59Nine.
06:01Good.
06:0310.
06:06Excellent.
06:0815.
06:11Four.
06:13Good.
06:18Good.
06:18Last five.
06:21Good.
06:25Make sure you're really squeezing those glutes
06:27and lifting as high as you can.
06:32Two more.
06:36One more.
06:39Perfect.
06:43All right, next we're gonna do the plank.
06:47And I'll give you a couple variations for your plank, okay?
06:50Okay.
06:52You can either do them in the push-up position
06:58or on your forearms.
07:02Whichever one you choose, I'll do the other one.
07:05What are we doing, holding it?
07:07Yes.
07:08Wait a second.
07:12We're gonna do it until you're done doing the alphabet.
07:17But you can't rush through the alphabet.
07:19Okay.
07:20You have to do the alphabet.
07:22Tell me when.
07:23I'll do it.
07:24Okay.
07:25Ready?
07:26Yep.
07:27And go.
07:28A, B, C, D, E, lower your butt a little, F, G, H, I, K,
07:38and D, E, lower your butt a little, F, G, H, I, K,
07:46you look good, J, K, L, M, N, O, P, Q, R, S, T, U, B,
08:07W, X, Y, Z.
08:12Good job.
08:17All right, now we're gonna do reverse lunges.
08:24I'll give you a variation on that as well.
08:29You can do it where, make sure you're keeping your chest up.
08:33So if you're seeing me from the side,
08:35your body should be even going down.
08:42Okay?
08:45Ready?
08:47We're gonna do 12 each side.
08:5112 on each side?
08:52Yes.
08:54Now, if you want, you can also do it as a curtsy.
08:57So I was just bringing my leg back.
08:59If you want, you can cross your legs and come up.
09:04What's that, does it cross?
09:08It'll just work more of your inner and outer thigh.
09:10It's just a variation.
09:13Just so you know, good boy.
09:15I'm switching each leg or 12 on one side and then switching?
09:18Switching each leg, alternate.
09:23That's one, good.
09:29Two.
09:32Good.
09:34Three.
09:39Looking good.
09:40Four.
09:46Five.
09:51Six.
09:57Seven.
10:03Eight.
10:04Nice, four more each side.
10:08Nine.
10:1010.
10:14Good, you're actually ahead of me.
10:20So you should be finishing now.
10:25Is that all?
10:26Yep.
10:28Great job.
10:31Now grab your heavy bands.
10:35Which ones are these?
10:37Blue?
10:38They'll say it on there whether it's light, medium,
10:41or heavy.
10:42What does it say?
10:43Heavy.
10:44Perfect.
10:46So grabbing your heavy band,
10:51you're gonna put it over your shoe.
10:54Did you see that?
10:55Over my shoe, yep.
10:58So you'll be standing on it.
11:01Like pull it, stand?
11:03Yep.
11:04Bring your other leg forward so you're in a triangle.
11:10And bring your forearm on the front leg.
11:14So the band's on the front leg?
11:17The band is on the back leg.
11:18Okay.
11:20Bring your forearm down.
11:24Perfect.
11:25And you're just gonna open your shoulder,
11:26lifting to do a row.
11:30Can you see this way?
11:32So turn so you're facing me.
11:38You just turn sideways.
11:39Turn so you're facing me like I'm facing you
11:41with both shoulders.
11:42Oh no, okay, go ahead.
11:44Switch legs.
11:45Switch legs.
11:47So the weight is on the back leg.
11:49Now open your shoulder to row.
11:52Row?
11:53Pull.
11:54Yes.
11:55One.
11:58Two, good.
12:00Make sure you're breathing out on the way up.
12:02You turn sideways.
12:04I just don't want you to see it on my shirt.
12:08Okay, keep moving.
12:14Good, second five.
12:19Good.
12:24Flatten your back.
12:27Good.
12:28Last five.
12:32Two.
12:35Three.
12:37Four.
12:39And 15.
12:41Excellent, switch legs.
12:43Jesus Christ.
12:47I hope they're editing that out.
12:50The poor evangelicals.
12:55So step on it again.
12:57Good.
13:01So the weight is on the back leg?
13:04Yes.
13:06All right.
13:08And row.
13:11Good.
13:13Make sure you're opening that shoulder.
13:14I don't care how high that elbow goes.
13:17Beautiful.
13:19Second five.
13:23Good.
13:28Last five.
13:31Good.
13:36Three.
13:38Four.
13:40And done.
13:40Great job.
13:44That was excellent.
13:52All right, we're almost done.
13:54We've got five exercises left.
13:58So, push-ups.
14:05I'd like to see you do 10 perfect push-ups.
14:1110 perfect push-ups.
14:13Yes.
14:17That means bring your chest to the mat.
14:25Excellent.
14:31Good.
14:34Five.
14:36Six.
14:38Seven.
14:40Eight.
14:42Nine.
14:43And done.
14:47So I'm gonna show you a push-up variation
14:49just in case this is a little too easy for you.
14:52And all it is, is you're gonna do a push-up into,
14:56some people would call it a bird dog or a cross extension.
14:59It's just, you're doing a push-up
15:00and then the opposite arm, opposite leg,
15:03you have to hold for balance.
15:05And there's just 10 of them.
15:07Are you ready?
15:08Mommy, can I see you do it?
15:10Yeah, you're not doing it, I'm doing it.
15:12Oh, you're doing it.
15:22Good.
15:44Can you turn to the side a little
15:45so I can see how your body's bound?
15:52Good.
16:08All right.
16:09So I'm doing that?
16:11No.
16:12Just showing you another variation.
16:14Okay.
16:15So now, grab your light band.
16:19Your yellow one.
16:22And you'll be placing it on your legs, above your knees.
16:43So this is just another variation of your glute bridge.
16:47Make sure your feet are shoulder width apart.
16:52Okay.
16:58Get the feet wider apart.
17:01Even wider.
17:03Excellent.
17:05So, as you're doing your bridge,
17:08you wanna make sure that the band
17:10doesn't come closer together.
17:14The bridge.
17:14See that?
17:15Yep.
17:17And the legs are coming out as wide as I can?
17:21No.
17:22Just keep them shoulder width apart.
17:31Excellent.
17:36Make sure you're breathing out on the way up.
17:38Like that?
17:40Yep.
17:43Good.
17:47Good.
17:51Good, second five.
18:08Last five.
18:17Good.
18:20One more.
18:24Excellent.
18:29Okay.
18:35So while we're all social distancing and keeping-
18:38I thought it would be easy virtually, it's hard.
18:41Excuse me?
18:42I thought it would be easy virtually, it's hard.
18:44It's almost harder.
18:46It is, it's very challenging.
18:49Everyone says that, by the way.
18:51Oh my gosh, okay, we're almost done.
18:55So, we have three more exercises.
18:57The next one we're gonna do is called swimming.
18:59I want you to notice this,
19:00because this is probably the most challenging exercise
19:03you'll do, and because most people are at home
19:05and they're sitting, you wanna do something
19:07that will open up your chest and open up your back
19:10and get a big stretch through those shoulders.
19:13And you're also moving your body a little side to side.
19:16So, this is what swimming looks like.
19:20I'll be reaching and pulling through my arms
19:23while flutter kicking my legs.
19:28So, one arm starts up as high as I can,
19:31the other one starts down.
19:34All right?
19:35Can you move a little so I can see?
19:37Move what?
19:38The angle, like, to the back.
19:40Like this?
19:41Yeah, just sideways so I can see your body.
19:45Better?
19:46That's good, that's better.
19:47All right, perfect.
19:48So, take a look.
19:51I'm reaching and pulling
19:55while slowly using my glutes to move my legs.
19:59Oh, you're really swimming.
20:00All right.
20:08Can you see me?
20:09I do.
20:11Perfect.
20:13All right, so bring one arm down to your hip.
20:16Move it so I can see you.
20:21All right.
20:24Bring one arm down to your hip.
20:30All right, now lift up and swim.
20:32Reach and pull.
20:37Good.
20:40Excellent.
20:42That's three of 15 strokes.
20:45Lift your chest even higher.
20:47Get a little bit of movement side to side.
20:51So, whatever hand you're reaching with, you're leaning.
20:55There you go.
20:58Deep.
21:00Good, get your hands higher than your ears.
21:03Nine.
21:0710, good, five more.
21:09Reach and pull.
21:10As much as you're reaching up, you're reaching down.
21:16Good, three more.
21:21Good, two more.
21:26One more.
21:29And no more.
21:34That's a challenge.
21:35That's very challenging.
21:37I would say that's one of the most important exercises
21:40you do just for the mere fact that people are sitting
21:44in their home a lot.
21:45So, opening that body and really working
21:48your back extensors are important.
21:51All right, grab your kettlebell.
21:54It's time for a kettlebell swing.
21:56Which weight?
21:59Your big kettlebell.
22:08Oh, good, that hurts.
22:10Just one.
22:25All right, so we will be doing 25 kettlebell swings.
22:29Swings?
22:31Wings.
22:34All right, so remember, it's all about your hips.
22:37Your hips go back, your hips come forward.
22:40All set?
22:43And start back, and go.
23:07Nice, three sets of three.
23:08One, two, second set of three.
23:14One, two, and one, and done.
23:24Good.
23:31All right, last exercise.
23:34All right, last exercise.
23:38Thrusters.
23:40Grab your band.
23:47Grab your resistance tubing.
23:56Now, you wanna make sure this is even.
23:59If you wanna make it easier, stand close with your feet.
24:03If you wanna make it more challenging, step wider.
24:08Okay?
24:11You got it?
24:15So now bring your hands up.
24:22And you're gonna use your legs to shoot this over your head.
24:25So squat.
24:28Squat.
24:31Squat.
24:34More.
24:36Move your legs quick to press overhead.
24:40Good, that's one to 15.
24:46Good, make sure you're pressing behind your ears.
24:49Good, make sure you're pressing behind your ears.
25:09Oh my God.
25:13How many are we doing?
25:15This is number nine of 15.
25:19Good.
25:21Really use your legs.
25:23That's 11 to 15.
25:2813.
25:3114.
25:34And 15.
25:36Wow, that's hard.
25:38Good job.
25:43All right, can you see me?
25:49Good.
25:51Okay, what's next?
25:53We're stretching.
25:55It's party time.
25:58Take your hands, extend them out towards me.
26:04Lift them over your head.
26:07Bring your hips to the other side.
26:11Then the other side.
26:15Excellent, stretch up.
26:17Reach back.
26:20Good.
26:21Touch your toes, drop your head.
26:25And slightly rock your body side to side.
26:32Good.
26:34Slowly come up.
26:37Gonna require a little balance here.
26:40Cross one leg over the other.
26:45Bring your hands forward and lean back.
26:48Good.
26:50Nice job.
26:51And switch.
27:00Good job.
27:03All right, grab your foot.
27:06And stretch.
27:09Pull everything behind you.
27:12And then the other side.
27:17Good job.
27:26Hey, you did it.
27:28So how was your virtual sessions here?
27:31It was hard.
27:32It was good, I liked it.
27:37All right, as always, it's a pleasure working with you
27:38and I look forward to seeing you in two days.
27:41Thanks, Adrian.
27:42Have a good night.
27:43You as well, Tina.
27:44Bye.
27:45Bye.