harbor yoga



lacee: welcome back. it's time for 11 fitness, and kelly whalen, fitness director at the maryland athletic club harbor east, joins us.

harbor yoga, good morning. thanks for being here. kelly: thanks for having me. lacee: what are we doing?

kelly: you need weight to get a great strength training workout. these are things people probably have not done. we will start with a single weighted squat. one leg forward here you will feel this and this quad.

squat as low as you can. lacee: your core must be sold strong and tight for that. kelly: absolutely. lacee: you ever hold weights and do it? kelly: you can. keep them straight down,

honestly. that is a full body here. eight to 15 repetitions, listen to your body. and we have sing leg dead less. my leg is bending, but i'm bringing my hips back, my arms

straightforward as well. again, core engaged, a lot of balance here. bring your leg back out. do n be ashamed if you have to put your toe down here. you can do that. lace i am focusing on you so i

do not fall over. [laughter] kelly: eight to 15 on both sides. we've all seen this pose in yoga. it is great for your back, your shoulders. and this, i would go down and

hold. 10 seconds to one minute, and we have two more on the ground here. it is a hard pla , and you will walk out as far as you can. then you go back to the high plank.

for some people, it might be lace i have seen people pretty much flat on the ground. it is pretty impressive. kelly: whatever you feel comfortable. once, twice, 10 times. lacee: you have a little bit of

a reach. kelly: a goes all the way through your core. the very last one here -- sorry. we will do a push-up and reach out. you do not have to do this on the toes. push up and reach forward.

lacee: i know sometimes with a push-up, it is not my day, so getting down on your knees -- what is the most supportive thing people need to know about basic exercises? kelly: you do not need weight.