Sleek Body Sculptor ✨ Glow Up Sessions Day 1

hey guys happy new year and happy day one of the glow up sessions i am so excited to start off this year so good and so hard with you right now you guys today is sleek body sculpture what you're going to need is a yoga mat as well as a pair of weights if you don't have that no worries for the mat you can use a couple towels for cushion uh for the dumbbell replacement you totally use water bottles soup cans whatever but i'll also give you modifications for everything so you can make it easier or

make it harder okay you guys so this is what's gonna happen today okay so it's gonna be a one song warm up just you know get us all loose because we just woke up we're tight right and then we're gonna go into a 22 minute workout it's gonna be fun we're gonna move to the beat and by the time it's over you'll be like what there isn't more we're gonna have so much fun okay and that's the whole point about this glow-up session i want you to transform from the inside out and that starts with how you

feel my whole thing here is i want you to feel good with your body feel good with yourself and then get to the next level of you okay that's what we're gonna do over the next two weeks and this is just day one and we're gonna be done in about half an hour all right okay you guys oh my god so many bicep emojis and again we're doing a giveaway at the end for the mat and a pair of dumbbells so stay on and you better be doing the workout too okay don't just be watching unless you're at work then the

n that's fine you can work that's fine okay let's go ahead and hit that music let's get started all right you guys we're going to stretch out with some ballerina arms right here and i want you to reach it over oh get that nice stretch other side and reach good [Music] nice give me one more and switch good all right let's give me a plie right here plie it down open up those knees nice and wide really sit into it hands on top of the thighs and i want you to twist oh could you hear that background

by the way thank you to everyone who tuned in yesterday to help with soundcheck i hope the music is sounding good for you right now i am so excited that you can hear exactly what i'm hearing that it sounds good because music is so important other side and twist [Music] beautiful all right now cross the arms and plea down and down good beautiful other side down really stretching nice work arms out and press warming up those legs good now we're gonna go into our wake up stretch okay i want you to

bring your hands behind your back legs hip width apart go ahead and squat down for me right here and lift up like that stretching the hamstrings stretching the arms oh my gosh does that feel so good and bring it down two three four and lift two three four and down really stretching your legs your shoulders low good and nice and low and lift so good bringing the arms here in front of you and walking into a plank for me please holding it right here and go ahead and bring one leg here hands and fis

t right around your leg i want you to press back and down and back and down and back and down and lift and lower switching sides here we go and down and up really stretching it out all right you guys are you ready are you ready to start this workout now our first move is going to be the play upright row so what i want you to do is go ahead and grab some weights anywhere between five to eight to ten i'll do these eights right here you're gonna go into that big wide plie position okay making sure

that when you're sitting down that tailbone is tucked shoulders are down chest is open okay so check this out we're gonna go down while keeping the dumbbells down you're gonna lift raising your shoulders i'm sorry raising your elbows up towards your shoulders okay here we go we're down and lift down and lift low and lift down and up nice good stuff boom and up now open those knees nice and wide sitting low good stuff how you feeling so did everyone fill out their uh day one worksheet yet you bet

ter have because i need you to know your why here down down right there just pulse opening those knees up wide belly in booty down shoulders down chest open good already burning press press good stuff you guys are those like shaking yet we're just starting off with our sleek body sculptor [Music] a little bit more give me four three two one now we're going to go into plie l raise so what you're going to do is bring one arm up one arm to the side just like that feel free to switch the weights if

you need something a little bit lighter okay get ready three two one down up down up down up down up good down up down and up good now just the arms lower and lift switch lift nice and slow bring those legs together beautiful and lift nice work a little quicker now up and up yeah good keep going strong arms [Music] good [Music] all righty now i want you to go ahead and come down on the mat right here i want you to kneel for me as if you're about to propose to someone you're gonna propose to your

self kids because you are gonna make a commitment for the rest of your life to be the best version of you so making sure you're at a 90-90 right here with the legs i want the shoulders down from the ears okay really stabilize that leg here we're going to lift up first shoulder press up and down up and lower good lift nice uh keeping that spine tall beautiful now tell me what is your why for this glow up session for this entire next few weeks let me know up and down it better be so strong that wh

en you want to quit and there will be times when you want to quit it's going to pull you through okay is it the fact that you want to get in the best shape of your life for the rest of your life okay is that you want to be finally confident is it what is it that you want to not feel ashamed anymore you want to feel proud let's go ahead and switch switching here we're going to pulse now shoulders back by the ears lift lift lift just like that nice work are we burning i'm bernie lift and lift and

up up you're doing so good now another question on your worksheet was talking about whether or not you were scared are you scared of this change are you scared of this challenge that's okay being honest about it writing it down allows you to plan for the fear three two one bring it down oh my gosh my arms are burning how you feeling you're doing so good all right now i want you to go ahead and bring your weights down you can place your hands right on top or you can totally place your hands on th

e mat okay we're gonna go into a planking row so hands right here making sure that low back isn't dipping down that we're not all the way up with our booties like this that we're in a nice plank board position abs in okay so with our planking row you're gonna drag or bring your elbow up towards the ceiling bring it down now options you can go on all fours on the knees and go like this okay you can also place one leg out if you want a little bit of imbalance totally up to you but keep that cord n

ice and tight now i'm going to keep this here so i can see what you guys are saying okay ready and plank it a three two one drive it up and down up and down up and lower yeah come on okay fresh fresh just says you're wise to get into the best shape forever i love that this is the once and for all we're making commitment to ourselves lift down nice up and down and if you're falling without weights go ahead and just drive your elbow up lift and lower so it'd look like this and down and lift and do

wn come on four three so good two and one okay drop the weights right here when you place your hands outside of the weight i want you to lift up and open like this bringing it down backing into that plank and lifting up so good bring it down so this is your plank twist up okay now if you want to add a little craziness go ahead and hold on to the weights and then we're gonna twist just like that okay abs in four three two let's go lift hold and okay to slightly bend on the way down resist it let'

s go lift two three four bring it down two nice and slow and two three four bring it down two three so good and lift nice and down good last one here we go draw it up two three four and down two three hold that plank you're doing amazing hey stay right there stay right there abs and tight [Music] eyes down on the mat strong arms strong abs you've got this good that's three two one bring it down okay how those arms feel like hell is that feeling good all right you guys now you can keep the same w

eights or go a little bit heavier i'm gonna head to uh i think i'm gonna try those 15. okay so i'm gonna grab new ones as we go into our chest press bridge so basically we are working on your booty as well as your chest at the same time okay look at how good i match with these colors i am so happy okay oh i'm shaking so sarah vasquez how are you guys even typing right now how okay so what i want you to do right here is go ahead and bring those dumbbells close to you okay you're gonna lay all the

way down just like so so with the dumbbells go ahead and place them by your chest right here you're gonna lift up like so and you're gonna press the dumbbells to the ceiling and then bring the elbows down to the floor okay now your lift and lower just like that lift lower lift and lower oh i'm gonna be so sore tomorrow up and down lift and lower good stuff come on up and down working your glutes and your chest pin up and down and lift and lower come on good hold it there up up up tiny pulses li

ft lift lift you've got it up up up doing so good four three back to what we know going down slow lift up down and lift you got it low head up again down and up now quick and lift quick and lift [Music] down head up low dammit down and up eight more let's go let's go down low hand lift four more come on give me [Applause] a three a two a one and bring it down oh my gosh how do your arms feel so crazy right okay you guys now we're gonna head into our butterfly bridge so what you're gonna do this

time is gonna place your feet together just like this okay and we're gonna bring our knees out and in so we're working your outer and inner thighs as well as your glutes at the same time okay so i'm actually going to keep these weights um because why not let's keep it hard right all right bring it up [Applause] but you can totally do this without now pressing those uh the soles of your feet together i want you to go ahead and lift up as you lift your dumbbells up and then come down lift for two

and down for two and lift four two and down for two lift four two and down for two up and slow keep going lift and lower good up nice work head off good bring it down for two and lift for two now give me one more and i'm gonna switch it up a little bit okay coming all the way down go ahead and drop one of your dumbbells and then i want you to place the other one on top of your hips right here okay so you're gonna hold on to the heads just like this if you don't have something you place a book he

re or a water bottle or go free now we're gonna lift weighted up and down and lift and lower and up and down good up and lower come on lift and lift up and down keep going relaxing your head relaxing your chest putting all of the work into the booty lift and lower come on up and down you're doing so good up and lower how you feeling now stay up there and lift lift i'm feeling that side glued boom you've got it and up up nice work four three two one bring it down oh my gosh that was so intense ok

ay you ready to move on to the next move i'm gonna put this back guys next one we are going to work on your lats and your lower abs okay so i'm gonna grab um let's see what i want to do i'm gonna grab this 10 pound right here and again you can stay with your um your current weight it's fine i just like switching things around to kind of like make it harder based on the move okay so what you're going to do here is you're going to hold the dumbbell by the head just like that okay now you can do th

is without a dumbbell as well legs together toes and heels together you know raise the legs just like so and you're going to extend the arms extend the legs and then come back together so what's important here is that you keep the head and neck down low back pressed into the mat and then that core paste it into your spine okay so starting up three two one extend for two in four two getting lower abs and lats good extend long in perfect out out and in you got this lengthen [Music] [Applause] and

out for two and in for two i love it out good stuff keep going out now you guys i want to talk about another question that i asked you on that worksheet i asked you to become the best version of yourself what do you have to let go i mean that's a really deep question and i need you to answer it honestly okay now take this slow down for me personally to become the best version of myself um i need to let go of my perfectionism really i feel like it holds me back because sometimes i just keep like

redoing things over and over again because i never think it's good enough and that ends up you know making me late for things or um maybe i am bottlenecking a process for a team because i keep wanting it to be so perfect but sometimes maybe it's already good as it is right now you know what i'm saying i think it's great to want to reach perfection all the time but it's not realistic [Music] so i have to be okay with that and that's really hard for me and up one more a lengthen and good stuff now

go ahead and place that weight down we're gonna go for double leg lifts without the weight okay so what i want you to do place both hands behind the nape of the neck elbows wide belly button in tailbone tucked into the mat okay lifting it up now other option here hands can be in a triangle underneath your tailbone head relax i'll start with this and then we'll advance up we're gonna go down for two and lift four two and down making sure that low back's pressed into the mat head is relaxed into

the mat good stuff one more now if you want to switch the position down for two and lift keeping those elbows wide low and up now a couple days ago i released a video telling you what my tricks were um anytime i feel like quitting like what do i tell myself and you really have to remember this why that i keep asking you about okay because it's got to be so strong that you're not going to want to give up because you're so dedicated to your purpose so what is that for you really think about that i

t's going to be different for everyone and lift for two down you've got it and up how does abs feeling you feeling it and one more lift and bringing it in nice work you guys go ahead and lengthen the legs bringing the arms out lift yourself up okay now we're going to head into our dumbbell abs so i want you to grab a dumbbell let's see what do i have eight or five let's go for eight let's make it hard right okay so dumbbell abs again you can do this without the dumbbell um what you're gonna do i

s place the legs together like so okay i'm gonna place one arm up one arm out so you're like in a t position and you're simply going to reach up like so and then slowly come down okay that's all it is let's go up and low and up so yesterday one of the questions i got from you guys was you you were having trouble with coming up with your why and you wanted me to give you some examples so some examples you guys are i want to get stronger i want to finally be able to walk up the stairs without huff

ing and puffing i want to run a faster mile i want to look in the mirror and feel confident love everything that i see i want to finally feel proud of myself you know i need you to find some really deep things that you really want with this you want to find your forever fit and healthy lifestyle like that's possible it's not a dream so if that's what you really want write it down in your day one worksheet and commit to it over the next two weeks and then for the rest of your life okay now go ahe

ad and switch right here i'm going to bring the other arm up the other arm out belly button in inhaling your nose exhale get ready three two one lift it up and lower and up and down keep going lift nice [Music] you're doing so good lift head down come on reach i'm so proud of you lift you guys we are almost done with the day one sleek body sculpt lift [Music] good up stay so strong you've got this lift you know what the last question that i asked you on that sheet was how are you gonna celebrate

at the end of your glow up sessions that's something i really actually want you to think about because it's something that you can look forward to okay are you gonna buy yourself something new are you gonna go out for a nice meal with your friends your significant other whatever it is write it down and promise it to yourself that you're going to do it because you deserve it these next two weeks i mean you know i'm starting now it's not going to be easy but it's not fun [Music] and up okay you g

uys we got a minute left okay and i want us to end this in a solid plank all right hands underneath the shoulders palms flat on the mat legs hip width apart belly button in we're going to start right here and then we'll progress a little bit okay all right now down down up up low low then up and up now quicker down down up up down down and switch down down up up this is your finale and switch down down [Music] [Applause] [Music] one more and hold that plank hold it four three two one drop the kn

ees and bring it down to that child's pose inhale through the nose exhale through the mouth and slowly bring yourself up oh my gosh give yourself a huge round of applause you guys we just finished our first workout of the two week glow up sessions how do you feel do you feel like alive do you feel like you're brimming with energy because that's how i want you to feel today and i want it to get brighter and brighter as we progress over the next 14 days and then by the end of week two you're gonna

be a brand new person that's the whole point you're gonna glow up from where you are today it's only gonna get better and better so congratulations you guys i'm so proud of you if you enjoyed today's workout please share with a friend and tomorrow i'll see you for day two which is abdominal destruction you're only gonna need your yoga mat um dumbbell if you wanna like increase it but really yoga mat will be just enough for day two okay thank you so much and i will see you guys tomorrow bye