Esse111 Health & Fitness

Add this one to the playlists for a serious metabolic booster. You'll kick, punch, lunge a little, and run in place. We'll def be doing this in the first lineup of tracks for my new Cardio Combat inspired class. Stay tuned. Meantime, DRILL THIS so you can rock it from day 1!

This one is without vocal cues so you can really dig in! If you want the cues, see the same video title but "w/ vocal cues". Working the upper body while getting a whole body cardio turn up. This will definitely be in my new upcoming Cardio Combat class. JEAH!

This will definitely make the cut for an upper body warmup track in my ip coming new creation class which I am verily excited about... As for now, let’s try it! I will probably make a few small changes but if you learn the basic moves you’ll have it when the full length class comes out (so keep an eye for it coming soon!).

No equipment is necessary to activate and strengthen your back, shoulders, glutes, abs and whole body with this workout. No sliders? No problem! Watch the upper corners of the screen for exercise modifications and options to swap out for the slider moves. For example, slider pushups can be swapped with side to side pushups. You'll see! OR... Sub the sliders with paper plates, a towel, or just your 'stocking' feet depending how smooth your floor surface. Order a slider set here: https://amzn.to/3oH3LtR PART I - Warmup Lunges, squats, a few pushups, some glute bridges + a dynamic stretch PART II - Upper Body Slider Pushups: Front Arm Extension Push-Up Side Arm Exentsion Push-Up 111CanonBall Slides Pike Slider Part III - Lower Body Mountain Sliders Series Slider Jacks Series FINISHER

Stay tuned for updates on upcoming Zumba classes to spark those dancin' feet wherever whenever with yours truly ;). So grateful to Zumba corporation for creating a way for us to do this without violation of music rights so we can stay foot loose and fancy free through every season!

Mountain Climbers are back with this killer tabata short circuit that will make your fat cry and your muscles ragggge. lol 3 Rounds 8 Mountain Climbers > 4 Plank Jax Break Or Side-2-Side Pushups (1 rd) 3 Rounds 8 Mountain Climbers > 4 Plank Jax

Push through those climbers as hard as you can so you really get all the benefits out of the slower knee-cross intervals. This HIIT circuit will accelerate heat to the muscles and fat over your entire body making this not only an excellent 4 minutes of training for increasing your aerobic and anaerobic thresholds... ...(which translated from geek speak means improving your overall fitness and making your next workout BETTER)... ...but it also taxes the glycogen in your muscles while hiking up the heart rate...a beautiful accelerant to pulling from fat stores to produce energy. Follow up an interval like this with any kind of consistent movement such as walking, jogging, even cleaning the house or running errands (as long as you're not sitting in a carseat)...and you've got a nice "metabolic booster" as the kids like to say.

Improve the shape, definition and especially the strength of your triceps. As you develop this small group of muscles you will transform the shape and appearance of your arms. Pick a weight that starts to really challenge you by the third round. Place your forearm against your forehead and gently make contact with the opposite arm, just below the elbow. This is to help maintain the working arm in the same position, which should stay close to your ear. It's important to keep the arm from shoulder to elbow completely stationary as you lower the forearm and dumbbell. This ensures that you are isolating the triceps muscles in the back of the arm. HOW TO DO TRICEPS EXTENSIONS: Hold your arm vertically overhead with or without a light to medium weight dumbbell. Keep the working arm in that upright position as close as possible to your ear through every repetition. Do not allow the arm to drift away from the ear. Bend your elbow to lower the forearm and dumbbell till it's just behind your head and then immediately return the dumbbell overhead. Squeeze the triceps as you extend the arm back overhead. Keep a nice strong grip on your dumbbell the whole time to train your hand grip while working the arm. Maintain a soft bend in the knees and brace the abs to support a fluid movement.

High rep, low weight rounds of biceps curls. Curl up, lower 1/2 way, Curl up, lower completely and repeat for 20 seconds. 4 rounds right arm, then 4 arms left arm Nestle the elbow into the side waist throughout the exercise. Keep tension on the biceps the entire time by moving slowly and methodically. Burn baby burn!

Burn baby burn! If it dun't burn at the end of this track, pick a heavier weight and do it AGAIN...OR...add a hop to that knee-up. Single leg squats are a great training exercise to focus on glutes and hammies practicing EXCELLENT form on every repetition. What's excellent form? 1) Knee stays behind the toe. On your bent, front leg, the knee is extending forward of the toe is an indication that you're putting strain and pressure on the knee joint...which is no bueno. The placement of knee behind the toe is a visual cue that you are avoiding strain in the knee and forcing those big muscles (glues & hamstrings) on the back of your leg to work. 2) Shoulders relaxed. Tension in your neck or shoulders will not help one bit. So be sure they stay relaxed and released "down the back" so to speak. Keep the tension where tension belongs during this exercise - the working leg, first, supported by engaged abdominal muscles. 3) Bellybutton in. I say something to that effect seemingly constantly while leading fitness classes because if the belly flops out, so goes the overall form and integrity of your exercise. Tbh, it's really tough to stay mindful of the abs and those smaller stability muscles during a workout, especially when you get tired...which is exactly why I take the time to remind you (and myself) often. Not only does that turn early EVERY workout and EVERY exercise into abdominal and core training...but it trains us in overall mindfulness and intention.

This is a super fun warmup if I don't say so myself! You can use this to energize when you're feeling a sleepy slump, OR to prepare for a full session of cardio, HIIT, resistance training or even stretching. We'll do some simple, repetitive movements to a 'happy' little beat just to get the blood flowing, and bring some heat and nourishment to all your muscles, joints, brain and heart. Adding the arms as we progress elevates the heart rate a tiny bit more and brings the attention from the legs to the whole body. Enjoy that short set of pushups from the knees OR toes...or just hold a plank if you prefer. Use this few minutes to "tune in" to your legs and feet and arms. Lay aside thoughts for just a few minutes. I often find answers and solutions come suddenly to mind while working out...but not until I've really let go and given that analytical, warrior brain a REST. Go figure. Sometimes...maybe oftentimes giving your body a little jumpstart gives your mind a respite. Praying for your health and peace today and always. Love, esse111