Hey, I’m Jake of Body by Jake. And are you ready for our energizing workout this morning? It’s called a Total Body Cha-Cha. And we’ve got Tamika and Bobbie They’re going to show you how we do it, and we’re working the whole body.
We’re going to start off with a push-up. It’s only a three minute workout. So we want to get you energized.
So let’s get down for the push up. Here we go. Bobbie’s gonna do the big boy push up, Tamika’s going to do our beginner push up, right? She’s going to use her knees as a fulcrum.And just doing her nice simple push up. We’re going to use it off a bench. You can use it just flat if you’d like or on a chair. And it’s nice and easy, working the chest.
That’s how we start off. But we want to pulse up and down. Good! Stomach nice and tight. Look at that form from Bobbie. This is a picture right here. And Bobbie is a champion from Blue Cross Blue Shield of Arizona. So let’s give a big round of applause for Bobbie. Keep it going. Keep it going Bobbie. Here we go, working the chest.
Tamika, you’re doing great, doing great. Stomach nice and tight, squeeze that buttisimo as tight as you can. Get some reps in, here we go. Let’s pop right up, remember: total body. We’re going to go to triceps now, triceps. We’ll do a tricep dip.
We call it the tricep dip because you put your feet out wide, right? I’m out extended and we’re going to drop down. Here we go. We’re going to dip into it.
There we go, a little bit of a dip because we’re doing the total body cha cha, right? Working the tri’s (triceps), back of the arms, stomach nice and tight, squeeze that buttisimo as tight as you can. Keep your stomach tight, breathe normally and we’re smiling. That’s our second exercise.
We’re only talking about three minutes. We want to energize you make you feel great. Let’s pop it up guys! Third exercise: we’ll grab two cans of tomato paste. Momma’s tomato paste and some dumbbells to do some bicep curls. Bicep curls. Here we go bicep curls.
You don’t need to use the weights or the two cans of Momma’s tomato paste if you don’t have it. Isometrics! Keep your hands in fists. Bring them up and down.
Stomach tight, squeeze that buttisimo. Yes, you can. Yes, you can. It’s fun. It’s simple, will work in the whole body. We’re really doing some repetitions. We want to firm and tone the whole body in a three-minute energizing workout.
Next exercise. Here we go. And we’re going to do a shoulder press shoulder presses will bring it right back up working all body parts. Once again squeeze that buttisimo as tight as you can stomach tight nice and easy. Does it nice and
Easy does it here we go. Here we go. And now we’re going to do a squat. I’m thinking Squad today. I’m feeling about because I like a total body Chacha. It’s about squat now.
We’re squat bring it up and down good. It was smiling. That’s what it is. Keep it going you’re doing great doing great good positive thoughts.
“Remember we’re breathing normally, taking it at your own pace. Ease into it, have some fun and remember to smile.”
To reduce and avoid injury, you should check with your doctor before beginning any fitness program. You perform any exercises at your own risk. BlueCross® Blue Shield® of Arizona (BCBSAZ) and Body by Jake® are neither responsible nor liable for any injury or harm you may sustain as a result of performing any exercise. Body by Jake is independent of BCBSAZ.
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