Foundations of Fitness Level 0

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Hello Dr.

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Jed here. Today we’re talking about foundations

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of fitness level zero.

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Let’s Dive right to the core here

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with abdominal activations, sometimes called core bracing.

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So imagine your abs soft.

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Now make it firm and hard. Hold

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5, 4, 3, 2, 1,

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and relax.

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Easy. Now let’s repeat

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Again. Squeeze

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and activate your abdominal muscles for

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1, 2, 3, 4, 5,

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and

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5, 4, 3, 2, 1.

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And relax. Okay,

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Let’s do it one more time.

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Activate. Just squeeze those muscles strong.

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1, 2, 3, 4, 5, 5, 4, 3, 2, 1.

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Hold strong And relax.

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Okay, now let’s transition to standing.

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It’s critical to be able

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to activate your core musculature in a standing position.

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So there we go. Relax. Easy, easy.

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And now make it firm strong.

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1, 2, 3. Keep holding those muscles strong. Strong.

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Five. Oh, let’s keep going.

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Four, strong, strong, strong abs.

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And let’s relax. Walk it off just a little bit here.

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Okay. And now we’re gonna repeat one more time.

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Alright, so activate those muscles once again.

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Holding strong to prepare us

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for all the activities of our daily living.

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Okay, three. Keep holding strong, keep holding strong.

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Good posture, good posture, good. Hold.

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Strong for 3, 2, 1.

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And alright.

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Now with our core muscles primed

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and ready for some real action,

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we’re gonna utilize those lessons, core activation,

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and just do a basic hip hinge.

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Let that butt go straight back a little bit.

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Bend forward just a touch

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and lean forward into a mini squat.

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You’re activating the core muscles, again,

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activating those glutes, the quads, the thighs, good.

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Keeping it all active and active.

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Active, hip hinge, squat and up.

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Now you might wanna be using a kitchen sink, a counter,

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something to brace on is perfectly acceptable.

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In fact, if it’s early on, it is recommended.

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So keep those core muscles strong and drop

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and oh, we’re gonna hold it, hold it strong, strong, strong,

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and squeeze them up and hold.

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All right. Now with our core muscles all primed

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and warmed up, let’s add some resistance.

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Using a household item such as a gallon of water,

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weighs about eight pounds.

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Now face the situation, whatever you’re gonna lift,

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face straight on, activate the core, address the weight,

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activate your shoulder muscles, your spine, that core grab,

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lift, hold.

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That’s how we’re starting here. Nice and easy.

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The grab and hold

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and relax, shake it off, activate everything.

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Once again, grab, lift, hold, just that weight going

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through your arms, your shoulders, your spine,

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your uh, gluteal muscles.

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This alone is a great foundational exercise.

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Remember that core activation, grab, lift,

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hold good.

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Activate, activate, activate.

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We’re gonna do a hip hinge

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and drop it back ever so slightly.

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Now we’re doing the mini squat

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with an eight pound resistance.

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If that’s too much, maybe use half a gallon.

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So that would be four pounds.

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So now I’m gonna reposition and um, I’ll grab the weight.

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Just hold it a little closer sometimes.

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So squeeze hold and now we’re adding to this exercise.

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Squeeze, drop those hips back and up

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and a mini squat down and up.

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Okay, keep those core muscles active even when

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we’re replacing the weight there.

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Now we’re just gonna shake it off for just a second here

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and we’re gonna take a rest just for a heartbeat.

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Now we’ll just transition to some out and back. 40 fives.

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Okay, now this is best if you can use something

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to hold onto, I lift up that leg out to the side out

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behind about 45 degrees out there.

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Just split the difference. Did one on the left.

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Now transition to one on the right. Hold, hold.

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And now let’s uh, go back to that other one,

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our second one on that.

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Left leg out and back. 45.

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Maintaining core activation while

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activating those glute teal muscles.

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Now let’s do another one on the right, out and back.

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45, 45 degree angle. Strong, strong, strong.

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Nice and easy. Now walk it off for just a moment here.

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Now just change more orientation.

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Now we’re just gonna straight out to the side, lifting

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that leg out, out to the side.

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Strong core, strong hips and hold. Good.

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Get your balance there. Let’s do it again.

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Lift it out to the side.

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This is more or less straight out the side.

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Turn that toe in just a little,

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which really activates those gluteal

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muscles up there at that hip.

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Okay? That’s what we’re working on is basic strengthening

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of the hip girdle musculature.

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Okay, this is kind of a foundation of the core.

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Okay, now we’re going to transition to that other hip now.

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So once again, steady yourself, uh, using a counter.

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Gonna activate the core, activate the shoulder muscles,

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everything is active bracing.

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And now you’re gonna perform hip abduction.

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That is just lifting that hip out to that right side.

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Hold it. And once again, lift that out to the right side,

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activating strong.

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Twist that toe in just a touch

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to really activate those gluteal muscles.

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And just walk it off for just a heartbeat here.

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And now let’s transition to hip flexion.

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So just steady your body, active core muscles,

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activate those abdominal muscles, lift that knee and hold.

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You might call these standing marches.

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So lift hold, strong core,

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strong knee, strong hips, and relax.

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Ah, all right, let’s do one more. Once again.

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Core activation, strong abs. Lift that knee. Hold.

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3, 2, 1. Very good.

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And now let’s transition to the other side once again.

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So, uh, just move yourself around, steady yourself

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by grabbing onto that kitchen,

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sink the counter, whatever it is you have.

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Lift that left leg up. Hold strong.

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3, 2, 1. Nice and easy.

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And remember, during all this strong core, you’re doing

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that abdominal bracing.

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Lift it up. Hold strong, hold strong, hold strong.

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Good. And relax. And one more.

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Okay, hold steady. And here we are. Lift active abs.

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Active core, active hip. Good.

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Hold, hold, hold. Fantastic.

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Work on completing today’s foundational fitness

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exercise routine.