Hi, everyone. I'm Kristi. I'm the fitness specialist here
at WCTC and I am so excited to be here
with the Firefighter I students! *Cheering.*
I have
Austin, "Whoo-hoo!" Lexi, "Woo!"
Zach, "Whoo!" Noah, "Yeah!" Zach, "Yeah!"
Kayla, "Whoo!" Dan, "Yeah!" Corbin, "Yeah!"
Jud, "Yeah!" Aaron, "Yeah!" Ryan, "Whoo!"
Ryan, "Yes!" Amy, "Whoo!" and
James. "Whoo!" Alright, we're gonna get started.
Let's start with a big, deep breath all the way up
and out.
All the way up, and we're gonna hinge at the hips
all the way around in a circle. At the top we're gonna go
the opposite direction. We're gonna get
our bodies warmed up and ready for the work ahead!
All the way around.
Try and keep your
back nice and straight; shoulders back.
And big smiles.
"Ehh."
Alright, our next
exercise is back toe touches to the front
reach. So we're gonna reach forward and
tap back. Everyone with me? Ready? And let's go.
Nice, try and reach
forward a little bit more.
Tap back another inch.
The next exercise we have are
bear hugs. So we're gonna warm up our shoulders.
So arms in front.
Everyone ready?
And let's go.
Starting to get the blood flowin'.
Feeling good, feeling more
energetic.
Hey back row, how we doin'? "Yeah. Good. Good."
*Laughing.*
The next exercise we have
is lateral side-to-side tap.
So we're gonna take a step, tap our feet, take a step, tap
our feet. So reaching forward, tapping our toes.
Everyone ready? And let's go to the left.
And right.
I can tell we're all in sync here.
Hey,
Corbin and Kayla, how you doin'? "Great! Good."
The next exercise we have
is our Frankenstein kicks. I'll show you from the side,
hands are gonna be out, and we're just goin' to take nice
big steps with straight legs. Everyone
ready to join? Start with our right.
Ans left. Right. And
left.
It doesn't matter how
high you kick your legs up.
Just tryin' to get those
hamstrings warmed up.
Keeping our shoulders back.
Next exercise is a squat
and we're gonna reach across the body.
Everyone ready? And,
let's go. Squat and to the left.
Squat, and to the right.
So just make sure that when we're doin' these squats
that our knees are behind our
toes and we're sitting back like we would be
sitting in a chair.
So our chest is up,
we're looking upright.
Brian, Amy? How you doin'? "Good! Fantastic."
Next exercise
is a lat pulldown. So we're gonna be warming up
our back a little bit more. Hands are gonna be up and we're gonna
squeeze our shoulder blades all the way down.
So, all the way up, and squeezing our shoulder blades down.
Everyone ready? Hands up, and let's go.
Up.
And down. So
we're not just bringing our hands down. We're really
doing this with purpose. So we're
squeezing our shoulder blades.
How's everyone doin'? "Whoo! Awesome."
So, we just did the upper
body exercise; we're gonna back to our lower
body exercise. We're gonna do a side-
to-side lunge. So, I'll demonstrate. We're gonna take
a big step over to the right, and sit back.
And then feet together, all the way to the other
side, and sit back. Everyone ready to join me?
Let's start with the right side. And go.
Sit back. Back. And then to the left.
Nice.
So Lexi here on my left
is going to be doing a couple of the next
exercises with a little more intensity, and
Austin, to my right here, is gonna be doin' a couple of
exercises with a little bit lower intensity. So, depending
on how you're feelin', you can follow either one
or you can follow us in the middle.
Alright, so the next
exercise is the sumo squat. So feet
are gonna be wide, and we're gonna sit back, like you're gonna be
sitting in a chair. So Lexi over here
is gonna go all the way up on her toes.
So,
reaching forward, up on the toes.
Try and get a little bit lower
if you guys can. Try to get your knees to about a 90 degree
angle.
*Chuckling.*
The next exercise we have is fast
feet. Mike's doing a good job of making us laugh here.
So we're all gonna be doing our feet really, really fast.
And we're gonna go up and over a brook.
So I'll cue you for the first ones *Laughing* and
then you can join; you can just keep on goin'.
Austin over here is just gonna be marching instead of
doing the fast feet. Alright, everyone ready?
And go. We're gonna start going to the right.
Ready? And let's go.
And go.
Try and get a little higher if you can.
Ready? And go.
And keep going
at our own pace now.
Next, we have
a lunge and a knee. So we're gonna start with our left foot back
and we're gonna pull our knee all the way up.
So, left leg back; pull our knee all the
way up. Everyone ready? And let's do it.
So, left leg back. Pull our knee
all the way up. Left leg back. Pull your
knee all the way up. Lexi's gonna add a little hop
right here.
You guys breathing a little harder
now? "Whoo! A little." *Inaudible.*
*Chuckling.*
Next, we have everyone's favorite,
push ups! "Whoo!"
So, we're gonna go down on the ground; hands about shoulder-
width apart or a little bit more. Elbows at the side.
We'll go down and back up.
So, Lexi's gonna do a couple different variations
here. She's gonna do some jumping push ups,
hand claps, shoulder
touches, whatever she feels like doin'.
And, Austin and Noah over here are just
gonna keep it real. They're gonna stand up and they're
just gonna push forward and back. But they're still
working hard; don't worry! Squeezing those shoulders.
Squeezing the triceps.
Squeezing the chest. Nice job you guys.
As you can see, everyone's taking a little bit different
variation. Some people are on their knees, some people
are on their toes. Some people touchin' their shoulders.
We all look right here.
Alright everybody can stand up, and we're gonna
do our one knee tap with the other side. So we're gonna start
with our right leg back this time, and then we're
gonna bring our knee all the way up. Are we still
recovering a little from those push ups? "Oh, yeah."
Alright, Lexi's gonna take it up a
notch with the jump.
So I like to bring my hands to the side
for a little extra balance.
How are the two Dans and two Zachs doin'?
"Great. Sweet. Whoo!"
And then
a little preview; we're gonna do
a couple balance exercise. So we're gonna start with our left leg up
and we're gonna reach down and
then come back up. So straight leg dead lift.
Everyone with me? And let's go.
Alright reach down
and back. Reach down
and back up.
Try and keep everything from your shoulders
to your back heel in line.
I know it's tough.
Sometimes your balance is better
on one side than the other side, so we're
gonna go ahead and go to the other side. So everyone
go ahead and stand on your left foot. We're gonna bring that
right foot back and reach forward.
This is my weak side, I don't know about you guys.
No? Alright
everyone has better balance... *Laughing.*
So, Austin is taking
his hands out to the side for a little extra balance. You can take a
tip from him if you're having... struggling a little bit.
Alright guys, our next exercise is gonna be a couple
neck stretches. So we're gonna take our right hand
on our head, and we're gonna bring our ear down to our
shoulder. Alright everyone, let's go ahead and do that.
You don't
wanna pull too hard. Just very gentle pressure.
Just with
your fingertips. Now let's go ahead and switch to the other
side.
And we're gonna look
over our right shoulder this time.
I don't know about you guys, but I got a little warm doing those
exercises today. "Oh, yeah." Just a little sweaty.
And look over the other shoulder.
And we're gonna roll our
shoulders back.
And we're gonna take it
to a big circle.
And
reverse.
And we're gonna take
our left hand up and over to the side.
And switch.
And we're all gonna turn to the right; our left foot is
gonna be back, hands up, and we're gonna drop it down.
Judd, Aaron, how did you guys do today? "Good."
And we're gonna bring our
back leg forward just a little bit. Push that back heel
down for a good calf stretch.
And we're all gonna turn to the left.
Our right leg back this time. Hands up
and we're gonna sink low.
And let's bring that
back leg in just another foot. Push that
heel down. Get a good calf stretch here.
And
we're gonna face forward. Take a deep breath all the way
in, bend the knees, up, and
shake it out on the way down. One more time!
Big breath in, and shake it out.
Awesome, you guys did such a great job. *Clapping.*
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