Hi everyone. My name is Samantha, and I'm going to be your trainer today. We're going to do a formative workout together. We're going to use our own body weight, and we're going to work first with a bit of warm up, where we're going to do some flexibility. We're going to get the warm in the body. We're going to get ready, and then we're going to do some strength. We're going to work on the big muscle groups, the legs, the tummy, the arms. Then at the end, we're going to get the hard weight up, and we're going to do some cardio. It's a full body in only four minutes. This is for everyone, so no matter what fitness level you are, this is where you can start, this is also where you can push yourself a little bit harder, if you had been working out for a long time. Okay? Remember to breathe, and remember to have fun. Just gentle, start lifting up one feet at a time. Yeah. Just marching on the floor, trying to feel the floor. Stand up tall. We are going to bring the arms in. Pull in like you walk into the supermarket. Yes. Lift it up. Good. We're going to bring big circles with the arms, so arms coming down, and lift them up. Big circles. Good. And the other way, we're going to come back. Try to have the arms close to the body. Warming up the shoulders. Good. Then we're going to reach out to the side here. We're going to pull in around the back, opening up, round and open. Opening up the chest, opening up the back. I'm going to show from the side, you're going round, and open, round and open, last one here. Good. Widen your feet, we're going to start stepping down. We're going to come down to the floor, and we're going to reach high. Nice and slow. Down and high. Make sure your feet and your knees are going in the same direction. Stand wide, hips coming out, feet and knees coming out. Reach high. As you get warmer and get better, you can go lower, but start as slow as you can go here. Okay. Press the floor and reach up. Good. That was the first two minutes. Well done. One more. Good. We're going to let the arm stay here, and we're going to come down and come up. 10 squats, down and up. Two, three, four. I'm going to show from the side coming back. Five, six, seven, eight, nine, ten. Good. We are going to swing the arms, back and all the way up, back. I'm bending a little bit in my knees, I'm letting the arms fall, and I'm reaching high. Good. One more. Beautiful. Okay, back to marching. One minute left. We're going to walk now, 20 seconds, 10 second break. Running here. Okay? Marching. Now, we're going to lift up the knees a little bit more. Run on the spot. Three, two, one and calm down. Remember to breathe. Alright, keep it going. One more coming up - three, two, one, let's go. Run on the spot. Pooling. Remember to breathe. Three, two, one, yes. The last one is coming up, three, two, one, last one. Let's go, keep it going, keep it going. Five, four, three, two and one. You got it. Thank you.