I just had my protein shake. Joining us this morning is Carissa. I'm Mahoney from burn boot camp here this morning from West Knoxville, right. Farragut area. Yes, farragut. Good morning. Good morning. Alright, so I took off my suit jacket cause you're put me to work, right? Yes, I am. Alright, so let's talk about it. We're talking about, you know, New Year's resolutions. We're still in January whether people have quit or not. Wanted to start yet if you're not somebody who's ever worked out. You can still do it absolutely 1 foot after the next. And you have some easy ways for folks to get started, right? Yes. First, it's gonna start with your mindset. OK, so it all starts up here. That goes for anybody, not anybody just trying to get into working out, but anybody that's worked out for years and trying to get back, you know, absolutely my number matter.
It's hard to do. It is. So it's believing in yourself and that I can do this. The keyword is yet. So somebody's going to say I can't do a squat or I can't do a push-up keyword yet. So. Tell me one time about taking care of my kids. I said, I said I had to go home and take care of my kids.
No, no, you get to go home and take care of your kids. See it's all about mindset and I use that's exactly what I use. I say it all the time in my camps. I say you get to be here right. So which is nice. Our Members know that. OK, so for and the other thing is just nutrition. You know getting making sure you get nutrition, all of that, the water, all of that. OK. So just a basic warm up. Do you want to do about a three to four minute warm up? So we're just going to start simple. So we're just. Why is it important to warm up as you as you're showing us some exercises? Why is it important to warm up, especially as you get older? Because you want to get that.
Do you want to get the blood flowing? You wanna raise that temperature, the blood or the temperature of your body and take it to some? Reverse circles here. Yeah. And you just want to get everything moving, get those joints always. Even just moving your arms like that, you can actually start to feel the heart rate come up a little bit. And so that's the important part because you don't wanna go into working out with a cold body. You'll hurt yourself. Exactly. OK. So then you can just take it to some, we can take it to some jumping jacks. So you're either here. If you don't want to do that jump. You're right here. OK. So we got some got you here.
I'm with you. And then we're going to take it. You can be right here and just some little punches across. So rotating, getting that torso nice and warmed up, then straight with something like that, even that's a warm up. You still want proper technique, correct? And you want to have that core nice and tight. People don't know what that means. Let me show you real quick how it is to keep your core tight. Put your hands right here. Don't let me move them here in a squad of position. Don't let me move those hands. So you can have somebody help you with this. So you know what that means? Keep that core engaged. Yep. So then we can just go through and do a few exercises, like a squat.
I'm just going to use this to give an example. So for a squat, you're just sitting it back. Like you're sitting into a chair and coming all the way up. So that forces that way back. So you can do like 10 squats. So we'll just do some squats. It's important to not have your knees go over your tips, your toes, right? It is you also, so people say shifting that weight back, but you also want to grip with that big. So that you don't fall all the way back, right. So you've got some squats. Then we want to warm up the back of those those legs here, so you're right here and hinging at those hips. And then coming all the way back up, so pressing those hips back, and you should fill it in the back of the legs of those hamstrings.
Then another thing is doing like a lunge, but you can just do a step back so you can step back here. If you want to take it a little deeper, you take it into that lunge right here and think of being on railroad tracks, not a tightrope. So tightropes here. I have no balance. Railroad tracks them here. I've got a little bit more balance. That's important. And you can take it to just a sorry speed skater. OK, bring that heart right up a little bit. Then next upper body you want to do a push up. People say. People say they can't do pushups. If you have a wall you can do a pushup. So right here, just here, elbows are in and taking it right here and down if you have a chair.
Your next level, taking it right here, obviously you're down to the ground, down to the floor. You can take it on the knees. Or those toes. Chest to floor. Mike. Chest the floor. Come on. There we go. 15 seconds. Anything else you wanna say? Burn. Burn. Boot camp. West Knoxville. Farragut. Yes. We are in Kohl's Plaza. Out in Farragut. Right at the end off Campbell station. Awesome. Come and visit. 7 day free trial. Thank you so much for joining us. All right..
