Interested in My Most Efficient Way to Shape Up at Home?
FULL TRANSCRIPT:
Hello, JTJ Family!
I am super excited to share with you a HIGHLY REQUESTED FREE SERIES to help you navigate through the health and fitness noise. Above you will find THE ENTIRE PLAYLIST TO GET YOU IN THE BEST SHAPE OF YOUR LIFE!
Today I want to introduce you to the concepts of the TRANSFORM 24 SERIES! This has been a highly requested series; a chance for me to share both the science and the methods that have helped me get into the best shape of my life and that I use with my patients as well. The best part? As a method of creating a minimum effective dose for exercise I have created short bursts of training that will target every area of your body in just minutes...not hours!
You cannot imagine how exciting this is for me because, after decades of research, I have used a combination of tried and true, proven methods to tone, tighten, and trim down every problem area on a women’s body; that typical exercise movement doesn’t always address. Now, don’t get me wrong, men can do this workout too. But typically, it is women who are asking for results in problem areas that include bat wings, bra overhang, waist bulge, jiggly inner thighs, soft, unshapely behinds, lumpy or dimply skin, etc.
This series of workouts will focus on two things: targeting deep intrinsic accessory muscles and then intensifying and maximizIng the contraction with a gentle bounce on our cellerciser.
WHY DO WE WANT TO WORK INTRINSIC MUSCLES?
Let’s first talk about why we are going to work intrinsic muscles rather than large muscle groups. First of all, You can go to the gym and work for a major muscle group at a time (think bicep curl, tricep dips, abdominal curls, hamstring curl, etc. There is absolutely nothing wrong with this. However, in an effort to really pull everything in and create the lean ballerina-like curves, you have to engage the accessory muscles. This is really where your balance, your center of gravity, and your coordination, etc. comes from. You don’t go to the gym to work your pelvic floor or your psoas or your multifidus, or your transverse abdominal muscles.
However, when you focus on these deeper muscle contractions, you are quickly able to increase overall strength, flexibility, stamina, coordination, and balance. In fact, working these muscle groups will naturally recruit many of the more common muscle groups that we are more familiar with, to the point that you will develop strength all over. Working the more intrinsic muscle is the key to pulling everything in. Using this intrinsic muscle work, people are able to see dramatic inch loss in a relatively short amount of time.
Don’t believe me? Check out the testimonials for such workouts as physique 57, Tracy Anderson Metamorphosis, Callanetics, Pilates. All of these types of workouts focus on engaging the deeper muscle groups that are key to shaping the body the way that you want.
HOW DO YOU FULLY ENGAGE THE DEEPER MUSCLE GROUPS?
The way that we engage the accessory muscles is first to work from the powerhouse or our pelvic floor and deep abdominal muscles. We do this by always tilting the pelvis up toward the ceiling in front of us, never tilting back, causing a swayback. If you do this correctly, you will find that your range of motion will be much smaller than you are used to; but the contractions will be felt much deeper than with conventional movements. With most of the movement we do, you will engage the muscles first and then apply a slight pulse to intensify the contraction of the muscle.
This little pulse, no more than ¼ to ½ an inch is all the adjustment you need to feel the tightening of the muscle group we are trying to engage. When you tip your pelvis up it stretches the spine, protects the lower back, and helps you tone up the hips, pulling in the behind and therefore engages the inner thighs and pulls them in as well. Every time you get your alignment correct, you are ensuring that you getting the most bang for your buck. Not to mention your back will thank you.
WHY ON EARTH WOULD YOU ADD A BOUNCE ON THE MINI-TRAMPOLINE TO THESE MOVEMENTS?
In addition to targeting the deep muscles with our positioning and pulsing, we are going to intensify the contraction using the miracle of g-force provided by the cellerciser. Now studies have shown that when athletes simply bounce on the trampoline between sets of weight lifting, their performance is improved by 20-30%. Imagine what improvement you will see when you are doing your resistance work WHILE bouncing?. In fact, your contractions and the different angles that we will be using will intensify by 20-50% using the power of the cellular contraction on the cellerciser.
CAN I ADD ANKLE OR HAND WEIGHTS TO THIS WORKOUT?
Here is the thing, I don’t know if anyone else is applying the physiologic benefits of these two concepts in their workouts, but I have and I have seen my body shape up like I never thought possible. So in an effort to help you achieve your best body in much less time than you can imagine, I want to share with you my personal routines that I do.
You should know that it will appear that I am doing nothing at times. It will look like I am simply holding a pose, but I assure you that my body is working VERY hard. In fact, please do not use any weights while doing this workout. No ankle weights. No wrist or hand weights. This can cause muscle tearing and can hurt your knees hips and shoulder girdle with this deep work. Trust me, a 2-pound weight will feel like 20 pounds after a couple of minutes of this work. I do not recommend shoes for the same reason. Your legs will feel heavy. If you are worried about slippin on your cellerciser, you can wear non slip grip yoga socks to keep you stable or go barefoot. I will put links for all the suggested items below.
I will be using my cellerciser in this workout due to the tried and true reliable construction, safety and performance of this rebounder. Please do not do this workout on just any rebounder. You can do serious damage to your body when you are not properly supported on the mat and with tiered springs that absorb shock on your joints.
I will be using a balance bar. When I first bought my Cellerciser, I did not get the bar. I regret that now because it would have been less expensive to get the unit and bar together. If you do not have the bar, you can use sturdy furniture, countertops or wall to help you with alignment and balance. I also will be using a playground ball to further intensify the muscle contractions. I will put links for these below as well.
You may ask if you can do this work without the cellerciser. Yes, you absolutely can and you will get fabulous results. The reason I apply the g-force mechanics to intrinsic muscle work is that I estimate that it produces results 20-30% faster and more efficiently than groundwork alone. All you have to do is try it to feel what I am talking about. 10 pulses on the floor will feel like 30-50 on the trampoline. You see you are not only applying stress on the muscle group by getting into a particular position and then pulsing but you are amplifying that stress with your entire body weight every time you lightly bounce into the mat. I do not know the exact percentage of efficiency that using the cellerciser with these movements will create as it varies with the intensity you use in your bounce; but I can tell you that as many years as I have been doing this work on my body, I fatigue my muscles every time I do this workout. I never plateau. My body never stops getting stronger. I never stop seeing subtle changes every time I move on the mat.
HOW DO I GET STARTED AS A BEGINNER?
I recommend that you watch the videos first to get an idea of the movements that I am doing. Try doing the movements without your cellerciser, first. Really feel the contractions and make sure your form is perfect before you apply the movements to the cellerciser.
If you do this right, you will completely exhaust every muscle group to the point you don’t feel you can do another pulse. When this occurs, celebrate. When you push through, you are well on your way to transforming your physique like you never dreamed possible. If for any reason you feel you need to intensify the workouts, simple recheck your angles, tilt your pelvis even more, do a few more repetitions or move ever so slightly in your angle so that you feel the contraction even deeper.
WHAT DO I DO IF SOMETHING "HURTS"?
It is important that you STOP if anything hurts. This workout should not cause any pain. If you have pain, either adjust your form slightly, stop the bouncing, and if this does not change, then do not continue. You may be dealing with some structural issues that your physician needs to address. You can always have your physician watch part of the workout to determine if these movements are acceptable for your condition. Please do not attempt this exercise or any exercise if you have not cleared this type of activity with your doctor.
While I will try to help you with alignment and safety as best as I am able, I am not a physical therapist, chiropractor, orthopedist, or personal trainer. I am basing my personal workouts upon my own research of body mechanics, but ultimately, you cannot just assume that what works for me will work for your body mechanics. Clear this workout with your doctor first if you have any hesitation.
WHAT SCHEDULE SHOULD I FOLLOW TO GET IN MY BEST SHAPE?
I purposely have filmed each body area separately so that you can mix and match your workouts. I recommend that you do my rebound HIIT training video 2-3 times per week for maximum fat loss and for toning, touch on each body area of this series 2-3 times per week. For example, I like to do a combination of warm-up, arms, and abdominals, one day. The next day I will do the arm warmup, then thighs and pelvic rotations. The third day I may do arms and hips and behind. I will repeat this cycle two times in a week so that every muscle group is addressed twice times. I will add my 15 minute HIIT in about 2x/week. And that is it. That is really all you need to get your body into incredible shape. Now if you want, you can do the entire body in one workout if you have time. Do this entire workout 3 times per week for maximum results.
WILL THIS WORKOUT MAKE ME BULK UP?
It goes without saying; but I will say it anyway. This workout is not for those of you who want significant muscle definition and bulge. If you want a bodybuilders body (and if you do, I salute you), this is not the workout for you. I designed this routine to create the body shaping that I wanted as I love the long, lean ballerina-like physique.
It needs to be said that I have not created all of these moves. Many of them are taken from the years of trial and error of different exercise programs that gave me the results I have today. I have sprinkled in some barre, some Lotte Berk, some Callanetics, some Tracy Anderson-like movements. All of the creators deserve to be recognized for the pioneering work that they have achieved. I am not the founder of accessory muscle work. I simply stand on the shoulders of giants.
Also, this additional stress provided by the cellerciser would not be possible if it were not for the decades of research and the high-quality development of exercise equipment that Dave Hall has achieved. I use his ingenuity and scientific research backed by NASA to amplify the effects of deep muscle work.
WHY DO THESE VIDEOS NOT INCLUDE MUSIC?
I have purposely not applied music to these videos. There are several reasons for that. I want you first to be able to really listen and pay attention to your body. I want you to feel each pulse and give every pulse 100% of your focus. Once you have done the movements enough times that you have muscle memory as to how to find the deeper contraction, then you can determine what mood you would like to achieve in your workout. If you want your workout to be more relaxing and meditative, listen to classical music or worship music. If you want your workout to be more upbeat and energizing, listen to your favorite hip hop playlist.
The only thing with upbeat music is that you really need to make sure you are not pulsing more than 1/4 of an inch and that your positioning is perfect. Often I see folks who get so enraptured with the beat that they pulse too hard or don’t engage the pelvic floor properly and just go through the motions. Don’t do this. It’s kind of a waste. If you find yourself phoning it in or pulsing too hard or losing your deep muscle positioning, then you may want to not listen to music for a while until you get the deep contractions and subtle movements back in line.
HOW DO I KNOW IF I AM MAKING PROGRESS?
So here is what I want you to do. Take your measurements of your arms, waist, hips, and thighs. Try doing the full routine either broken into parts or all together, touching on each body part 2-3 times per week. Take your after measurements once you have completed either 8 weeks or 24 total-body workouts. Come back to this channel and let me know your results.
I have purposely filmed this intro separate from the workouts so that you can get right into the workout each time. That way you don’t need to skip an intro, just jump right into the body part that you want to target that day.
WILL THIS TYPE OF WORK IMPROVE MY CELLULITE?
One of the complaints I commonly get from patients or coaching clients is the challenge with cellulite. If you have watched my Skinny on Cellulite video you know that the theorized cause of cellulite is inflammation of the tissue, weak collagen bands, lack of lymphatic flow and circulation, and hormone dysregulation.
When you do these exercises, you will dramatically reduce the appearance of cellulite because you are addressing the root cause of the problem. Each bounce is stimulating lymphatic flow, strengthening collagen band, decreasing inflammation in your tissues all while gently stimulating the thyroid, adrenal glands, and sex organs. This workout will not stress your body but it will strengthen it. Give it the full 24 workouts or two months and come back and tell me about your results. I can’t wait!
Now reducing the appearance of cellulite also requires an anti-inflammatory and insulin-regulating diet so if you want some free resources to get you started on your journey toward your best body ever, I’ve got you covered. Check out the links below in the description box!
FOLKS I HAVE PARTNERED UP WITH TO MAKE THIS VIDEO SERIES POSSIBLE (AND FREE):
I have partnered up with Sweaty Betty for these videos so look for links to my review of the workout gear, what I like, what I would recommend, and how you can get the gear yourself in the description box of every workout! Also, I would like to thank Dave Hall and the Cellercise Team for letting me be a part of sharing their product with my audience.
So, if you would like to learn more about why I only recommend the cellerciser or how you can get one, I have put links for you down below as well. Please know that as an affiliate, a small portion of your purchases go towards supporting this channel so that I can put out more material for you. And while I never want you to feel pressured to use any of my links, just know that if you choose to use them, every little bit is not only helpful but incredibly appreciated!
Well, I hope that helps you get started on your fun fitness journey with me. I would love to hear your comments, questions, etc. in the comments portion below so drop me a line. I try to respond to every one of you. Of course, don’t forget to like these videos and if you haven’t done so already, please subscribe and join our growing family here!
I love you all and look forward to seeing you in the next workout!
XO,
Dr. Linné
RESOURCES:
HOW TO GET A CELLERCISER AND BALANCE BAR: https://bp321.isrefer.com/go/bifold/l... https://bp321.isrefer.com/go/trifold/...
HOW TO GET SOME OF THE SWEATY BETTY GEAR I'M WEARING: Get Some non-slip yoga socks: (search "sport socks" then look for pilates and barre options): http://click.linksynergy.com/fs-bin/c...
Grab my leggings (7/8 power leggings in Pink Abstract): http://click.linksynergy.com/fs-bin/c... Grab my tank top: (search athlete seamless gym vest in Calyso Pink) : http://click.linksynergy.com/fs-bin/c...
Playground ball: https://amzn.to/2T8QzE9
VIDEOS MENTIONED: Rebounder HIIT Workout: https://youtu.be/sBnitfOxnXI
The Skinny on Cellulite: https://youtu.be/YTRM6htE82s
Beginner's Guide to Better Nutrition: https://youtu.be/cZi-LxPPQ74
The Health Benefits of Rebounding: https://youtu.be/NRRwW4CBwrU
