This is Jacques Laventure at Life Gym, and today I'm going to show you how to do step-by-step workouts. The first step is to have a positive affirmation so what we're going to do is we're going to feel the mindset of positive reinforcements like today I'm going to work out, today I'm going to do this and what we're going to do is we're going to write our goals down and we're going to have a plan. Then we're going to warm up our body so running in place and you're going to do that for about one to five minutes depending on what your fitness level is to warm up the body, to increase the body's temperature. Then we're going to do some weight training. So you're going to pick up a weight and you're going to lift that up, five to twelve reps depending on your conditioning. Then we're going to do stretching, stretching, you can do dynamic stretching like arm circles and then we're going to do static stretching like a hamstring stretch.