Foundations of Fitness Level 1

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Dr.

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Jed here. This is foundational fitness level one.

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Today we’re working on the basic skills

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and strength required for grabbing

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and lifting everyday items.

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Let’s begin with basic core activation.

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That is abdominal bracing.

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So relax those abs now make them strong. Firm hold.

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1, 2, 3. Keep holding strong. Hold strong.

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Let’s activate those muscles up behind the shoulders.

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Hold strong. Keep those abs strong. Hold it, hold it.

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Oh, good work. Good work.

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And let’s transition as standing and do it again. Okay.

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Nice easy abs. And now activate. Hold them strong.

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Keeping good posture.

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Activating the muscles behind the shoulder blades.

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The core strong.

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2, 3, 4, 5.

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Come on, hold it, hold it. Now let’s count down.

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

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Very good. Okay, just relax, just a moment here.

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So now that I’ve got our core muscles nice

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and primed from our abdominal bracing,

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we’re gonna introduce mini squats.

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So the basic component

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of mini squats is alignment of the knees.

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Don’t let them come in. And uh, the basic hip hinge.

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So with that correct knee alignment out over the toes

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and that butt basically goes backwards.

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That’s the hip hinge. Here we go. And down. Good.

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Now it’s a good idea to grab a hold of something sturdy.

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Uh, kitchen sink, a counter, and uh, let’s just do it.

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Core activation. Drop those hips down

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and up, down and up.

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Nice and easy. Nice and easy. Keeping strong.

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Keeping strong. Keeping strong. Okay, here we go.

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Let’s do some squats. One and two.

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Keep it going nice and easy.

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And now let’s just pump some out, down, up, down, up.

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Good. Squeezing correct positioning on the knees, down,

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up, pumping those legs.

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Get a little burn. It’s okay. Get a little burn.

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Hold onto the counter if you need it.

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Just keep pumping it out.

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Good. Now squeeze out. Hold strong.

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Now just shake it out and relax. La

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Okay.

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Like they used to say back in the core, rest time is over.

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Let’s level it up a little bit. Right? Core activation.

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Let’s grab a load. Doing a gallon

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of water here, that’s eight pounds.

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Hold it close to your body.

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Once again, strong core and just hold.

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This is just a grab and hold. Good.

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And just set it on down, shake it out, take it easy.

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Let’s do it again. Grab, hold strong.

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Just feel the weight through your muscles.

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Let’s do some mini squats. Down, up, down, up.

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That little hip hinge. Drop that butt down. Stand up.

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Feel your muscles working. Great work. Great work.

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If you can go down a little further,

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you go down a little further.

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If that’s all you got, that’s fine.

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If you’re doing something that’s the most important part

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that we’re just simply doing something good work

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and relax.

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Some nice easy, deep belly breathing.

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Relax your abdominal muscles, just breathe and take it easy.

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Okay, rest. Time is over. Let’s do it again.

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Address the situation. Grab the load.

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Whether that’s a full gallon, maybe it’s a half a gallon,

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maybe you’re not using weight yet, that’s okay.

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This time I’m gonna do it a little different.

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Let’s just hold the weight close

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to the body, close to the abs.

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Once again, make those uh, abs strong hip hinge backwards.

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That means drop that butt backwards,

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lean your body forward ever so slightly

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and just drop the butt down

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and up, down and up.

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Good. Just do a few nice and easy.

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Great work. Now let’s level it up if we can.

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Let’s do some pumps down and up. Nice and easy.

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Just down, up, down, up.

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Trying to maybe get a little burn in those legs if we can.

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Remember. Keep those abs strong.

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That abdominal bracing correct. Back position.

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Good, strong, everything Good to go. Good to go.

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And stand up nice and strong. Squeeze those muscles strong.

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Straighten ’em all the way out. Good.

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Okay, let’s take it easy. Let’s take a break.

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Shake it out. Shake it out. Nice and easy.

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Okay, once again, a few nice, easy, deep breaths.

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Okay, now let’s move along to our next exercise.

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We’re gonna do some rows. Okay.

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You’re just gonna grasp the weight about

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equally in both hands.

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Once again, remember abdominal bracing.

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So core activation and uh, be strong there.

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And you’re just gonna lift that weight up just a little bit.

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Up and down, up and down. No big deal.

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You’re maintaining correct abdominal position.

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That low back your mind is really on that low back. Okay?

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You wanna be aware of the position of your low back,

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your hips, keeping those abs strong, pumping it out.

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Oh yeah. Now just do a few squats.

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Hey, it’s good for what ails you.

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All this stuff put together will make you strong.

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Okay, nice and easy.

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But if you do it, it’ll help make you strong.

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Now let’s relax a second.

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Just shake it out a little, take it easy

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and do a couple nice easy, deep breaths.

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And now moving along,

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we’re gonna advance these basic exercises

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to single arm loading.

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So remember the core activation, strong hips, strong core.

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Brace yourself with that right arm.

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That left arm’s just gonna hold the weight. Hold, hold.

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Just holding it is an exercise. And very good.

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Okay, now we’re just gonna walk it off a little bit.

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We’re gonna address the situation, brace with the left.

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Lift with the right hold, hold, hold.

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Very good.

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And now advancing on the single arm holds,

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we’re gonna address the situation.

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Strong core, hinge forward just a little bit.

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Brace yourself. Good.

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I’m gonna, you can brace yourself, holding your knee,

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holding the counter.

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And now we’re just gonna hold that weight again.

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Gonna drop down a little, just bend the knees.

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Now just do a little bit of rows. No big deal here.

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We’re just introducing these forces through our body,

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making ourselves work a little.

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Very good. Okay, let’s switch it off now.

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Okay, so brace with the left arm, left leg forward.

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Hold that weight. This is preparing your body

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for all those times in life when you might just be lifting

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up something heavy, perhaps, uh, off the floor, off

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of a kitchen counter.

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Who knows? Even leading up to, uh, lifting up

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that luggage bag on your travels.

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Now let’s get back after it.

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We’re gonna grasp that in both hands here.

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We’re gonna do some, uh, bent rows,

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upright rows, kind of right in the middle.

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So strong core, strong back, maintaining

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that correct back position.

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And lift up and down. Remember that correct knee position.

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Don’t let the knees cave in. Good.

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Up, down, up, down. Correct.

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Spinal position, core bracing.

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Good strong abs, good strong legs. Alright then.

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Alright, let’s bring it home with a few more exercises.

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Let’s do some, uh, single limb stens.

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Now I’m gonna really advance it here

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by lifting up the weight.

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You might still just hold onto a counter out and back. 45.

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So lift up that leg. It’s not straight back.

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It’s not straight to the side. Out and back. 45. Good, good.

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Okay, let’s do a couple more here.

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Out and back, 45 and squeezing those gluteal muscles.

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Let’s transition over and do a few on the other leg as well.

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Good. So the leg that’s moving is doing the dynamic

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exercise that means with motion.

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But that stand limb, that’s the leg you’re standing on,

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is also doing a lot of work to maintain your stability.

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Good, good. Strong core. Very good.

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Okay, let’s do a few more.

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Okay, let’s go straight out to the side here.

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Once again, you might just be holding onto a counter.

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In this case, I have to be holding onto a weight

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for a little extra challenge.

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Lifting that leg straight out to the side.

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Now these exercises are great for keeping your balance

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and regaining your balance in case you lose your balance.

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These muscles are exactly what help you keep your balance

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and regain your balance.

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So let’s keep up the good work. Good, good, good.

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Strong core, strong abs.

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Once again, that standing leg is doing just as much work

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as that leg that’s moving.

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Okay? Oh yeah. Let’s keep that balance. Keep the balance.

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And we’re challenging ourself. We’re challenging ourself.

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Good work. Good work. Out. And back. 45 here. Out and back.

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45. Let’s do the other leg.

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Well, yeah, what would that feel like?

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To lose your balance, you can do strong core,

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strong hips, strong legs.

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That’s why we’re doing this.

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Strong core, strong hips, strong legs will all lead

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to better balance.

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Keep up that great work. Good job guys. Good job.

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Okay, let’s round out today’s exercises

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by working the muscles on the front.

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That is your hip flexors.

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So, uh, standing marches, lift up that left leg.

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Hold strong. Good. Lift up that leg. Hold strong.

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Remember, you’re activating the abs,

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you’re holding your abs strong.

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The core is strong and you’re lifting up

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that leg using those hip flexors.

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Okay, let’s round out today’s workout.

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We’re just doing a few standing marches

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to work those hip flexors on the right.

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Once again, good strong core. Lift up that right leg Hold.

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Strong. Good.

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Now this will really round out essentially a full body

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workout to enhance your overall stability, core activation,

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overall strength for the whole body.

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Well, congratulations on today’s workout.

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That was a good one. You do this, you know,

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3, 4, 5 times a week

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and once this is really easy for you, you level up

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to the next video when you’re ready.

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So once again, great job.

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Continue to take care of yourselves and be well.