Hey, everybody, out there.
Coach Dane Long with Get Lean in 12,
and today I'm introducing you to Gingie,
and it's Christmas time.
It is time for you to bust those calories.
Now, you see this?
Yep, I know.
You see.
I got a candy cane, and I also have my buddy Gingie
This is actually my daughter's and I stole him for a minute.
But I have to tell you.
During a time like right now, during the holidays,
it is time for you and I to exercise and get two moves
that I know that are going to help you bust those holiday
pounds.
So I'm going to put Gingie to the side here.
Now, when it comes to exercises and it comes to candy, right?
It comes to cookies, cake, all those things.
We know they're going to pack on the pounds
and you're going to hate yourself
when it comes to the new year, and you're going to say,
I've got to lose 5, 10, 15, 20 pounds.
Well, today, these moves that I have for you are going to help
you do exactly that.
Now, here's the thing.
Up here, you see that link?
Don't click it, don't look at it,
don't do anything, because I've got to show you these moves.
And today, I have dumbbells.
OK, so let me grab my dumbbells.
I have eight pound dumbbells that I'm going to use, OK?
Now at home, you can use a five, you can use three,
you can use an eight.
Whatever you choose, choose your intensity
by the amount of weight that you want to use,
but don't get too extreme.
Because I want you to keep your back nice and straight
and I want to make sure your knees don't hurt you, OK?
Now, at the end of this, after I show you this,
I have something that goes absolutely
perfect with these moves.
Because if you're over the age of 35, like me, 44 years old,
you have to be moving different if you want to lose belly fat,
because your hormones have tanked
because it's a natural occurrence that
happens to every one of us.
And the only way that you can lose belly fat,
is you have to spike those hormones
with specific movements, like these ones I have here today.
Now, I'm going to do this on the side here you can see me.
First will be the right hand side.
So it's going to be a lunge.
Now it's a static lunge, OK?
Anaerobic and aerobic.
Aerobic means that we're using movements
to get the heart rate up.
Anaerobic means we're more or less doing static movements.
So, first movement is going to be down
into a lunge, 90 degrees, OK?
90 degrees, just like this.
Remember, your knees should not be past your toe,
and your back heel should be kicked
back enough where you've got 90 degrees on that back knee, OK?
Now, I'm going to drop one weight, because I only
need one for this.
So, static movement, just like this.
But now, how are we going to create aerobic?
Take your weight just like this, and you're going to pass it.
Now, you're going to time yourself for 30 seconds, OK?
30 seconds on the right hand side, and you're
doing just like this.
Bring it up all the way up to the eyes, and back down.
Keeping that 90 degrees at all times.
Then, you're going to switch sides.
Opposite side, same exact movement.
Remember, 90 degrees, OK?
Now, we're going to go this way.
Left, right, left, right, left, right, just like this, OK?
Now, 30 seconds on the right, 30 seconds on the left.
And when you do these movements, I
want you to do three rounds for a beginner four rounds
for intermediate, and five rounds for advanced.
Now, I'm already starting to get out of breath,
because aerobic is adding those movements around the knee, OK?
If you just stand there and do a static lunge, that's great.
But, by adding in that dumbbell, and adding
in that specific movement, you're
going to burn more calories.
Which, in turn, burns more of this, OK?
And those ginger bread cookies that I
know that you're eating, OK?
Next move, here we go.
Two dumbbells on this one.
Separate your feet, point your toes out.
This is going to be a wide.
Wide out, narrow in, OK?
Wide out, narrow in.
So, Wide out is like this.
Remember, point your toes out.
That way your knees can bend outwards, channeling everything
into the inner glutes, into the thighs, into the inner thighs,
helping you burn more calories.
Now, you're going to hold your weights just like this.
Come down, and a movement to a narrow in.
Back out, wide out, narrow in.
Wide out, narrow in.
Now, what is this weight doing?
This is putting resistance down on me,
because gravity is pushing down with the weight.
By having these dumbbells, you can do this without dumbbells,
but by adding the dumbbells, just so,
you are now engaging more muscles.
You are burning more cookies.
You are burning more calories, and you are moving differently.
Because if you are over the age of 35,
and you want that dream body, the only way you're
going to get it, is you have to be moving differently.
Now, because you're here with me today, do me a favor.
All right?
You love these moves and you more, do me a favor.
Down in the comments below, put a big yes
with exclamation marks, and I'll keep
these exercises coming for you.
and all these awesome protocols.
But if you need a specific protocol to help you,
because right now, you're looking at me
and you're sick and tired of having that belly fat.
And you want that dream body, I don't care if it's Christmas,
I don't care if it's New Year's, I don't care if it's 2018
and you want that dream body.
I have the specific protocol for you.
It's called The Over 40 Flat Belly and Ab Solution, OK?
It is going to be at this link, but don't click it just yet.
OK, so here's the thing.
If you are over the age of 35 and you have belly fat right
now, over five pounds of belly fat right now,
you are a walking time bomb.
And that belly fat is deadly.
It is known.
Studies have shown that deadly belly fat will eventually
take over everything.
And it makes you feel depressed.
It doesn't make you feel good about yourself.
And I know that you want to feel great about yourself
when it comes to 2018.
the Over 40 Ab and Flat Belly Solution that you'll
find up at this link, OK?
When you click that link, you're going to see me.
You're going to see my wife.
41 years old, three kids, we're living a great life
using this exact system.
You're also going to see my partner and one of my best
friends, Shawn Hassell.
46 years old, ripped grandpa, and his wife
Karen, that's 57 years old, beating out colon cancer
using this exact system.
Up here, at this link, called the Over 40
Ab and Flat Belly Solution.
I want you to have the dream body that you desire.
No matter if it's Christmas, no matter if it's the new year.
I want you to achieve greatness.
Lose that 5, 10, 15 pounds or more, and get into that dress
and get into those jeans.
Right now by clicking that link up above, it'll take you there.
Now, don't forget.
Hit a like, hit a heart, hit a share for me
if you love the stuff that I'm bringing
for you at every single one of these videos.
you have helped us get our page, now, to over 200,000 people
around the world strong.
Thank you for stopping on this feed.
Don't forget, if you're looking for that dream body,
the success key is right here at this link.
Click that link now, and you and I
will exercise together to greatness,
and get the dream body that you desire.
I want you to keep going strong.
For more infomation >> MAQUILLAGE FACILE ET SIMPLE POUR NOËL//EASY &SIMPLE CHRISTMAS LOOk - Duration: 13:19. 
For more infomation >> Simple & Easy to Make Egg Noodles Recipe in Hindi || Homemade Egg Noodles(2018) - Duration: 4:30. 
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