Workout | Home Workout | Workout Routines

Welcome to episode one of ten minuteworkouts this is going to be a four part series and in this week's video we'regoing to be looking at toning and firming go your tummy hips and bottombut before we begin I just want to say a massive thank you to you and everyone iswatching for staying at home as much as possible and reducing the spread ofCOVID-19 and I know that it's not easy especially with the good weatherahead but so many of you have been following the rules on social distancingwhich is great but please remember that we're all inthis together and together we can overcome this challenge just like wewant become many challenges in the past now while you're staying at home andsocially distancing it can be very easy to fall into an unhealthy pattern ofbehavior which can make you feel down unmotivated and it can even dampen yourimmune system so it's super important that you stay mentally and physicallyactive and I really hope this video helps you do that so what we're waitingfor let's begin with the workout beforeexercising is very important to always warm up to prevent any injury thank youto Millie and Mo for kindly filming and demonstrating these home exercisesduring lockdown ok let's begin the workout with squats these are great forfirming up the bottom and thighs stand with your feet shoulder-width apart andyour hands down by your sides or stretch out in front for extra balance now loweryourself by bending your knees until they're nearly at a right angle withyour thighs parallel to the floor keep your back straight and don't let yourknees extend over your toes aim for two sets of fifteen to twenty fourrepetitions nice work next up we have lunges which are greatfor firming up the bottom and thighs stand in a split stance with your rightleg forward and left leg back slowly bend the knees lowering into a lungeuntil both legs and nearly a triangles now keeping the weight on your heelspush back up to the starting position a useful tip is to keep your backstraight and don't let your knees extend over your toes aim for one sets offifteen to twenty four repetitions on each leg nice work now before we move onto the next exercise let's have a fifteen to forty-five second recoverywith a simple jog on the spot okay now it's time for calf raises which aregreat for shaping the legs and carves place your hands on a wall or chair forstability stand straight butt oflocking your knees slowly move on to your toes lifting your heels off theground and then slowly lower your heels back down aim for two sets of 15repetitions next up we have bridges which are great for firming up thebottom lie on your back with your knees bentand heels close to your bottom keep your feet shoulder width apart and flat onthe floor raise your hips up to create a straight line from knees to shoulders asyou come up tighten your abdominal and buttock muscles a useful tip when doingthis exercise don't let your knees point outwards and aim for two sets of fifteento twenty repetitions okay how are you doing we're halfway there but before wemove on to the next exercise let's have a fifteen to forty-five second recoverywith a simple jog on the spot now it's time for stomach crunches lie down onyour back knees bent and hands behind your ears keeping your lower backpressed on the floor raise your shoulder blades no more than three inches off thefloor and slowly lower down don't took your neck into your chest asyou rise and don't use your hands to pull your neck up aim for two sets offifteen to twenty four repetitions only two more exercises left you're doinggreat but before we move on to the next exercise let's have a 15 to 45 secondrecovery with a simple jog on the spot so next up we have obliques which aregreat for toning up those love handles lie down on your back with your kneesbent and together and feet off the floor place your left hand behind your leftear and extend the right arm out now keeping your lower back pressed into thefloor lift your shoulder blades off the floor and curl your upper bodydiagonally across your chest towards your right knee and lower down aim forone set of 12 to 24 repetitions on each side only one more left now you'renearly there but before we move on to the next exercise let's have another 15to 45 second recovery with a simple jog on the spot okay last exercise backraise is probably one of the hardest but it's great for helping with posture liedown on your chest and place your hands by your temple or extended out in frontof you for more of a falen now keeping your legs together andfeet on the ground raise your shoulders off the floor no more than 3 inches andslowly lower down always look down as you perform this exercise aim for twosets of 15 to 24 repetitions and that's it you're all done but please don'tforget to cool down with a full stretch routine at the end to prevent any injuryI will leave a really useful NHS link to warm ups and cool downsin the description below in case you need it now I really do hope that youfind these exercises useful and as I said at the start of the video it'ssuper important so whilst you're staying at home you stay mentally and physicallyactive because it's very easy to fall into an unhealthy pattern of behaviorand that's going to make you feel down it's gonna make you feel demotivated andworst of all it could even dampen your immune system and thankfully the NHShave some really useful articles on staying mentally active and lots ofgeneral advice of what to do while she's staying at home I'd highly recommendeveryone checks them out and I will leave links to them in the descriptionbelow it's also worth mentioning that if you are trying to lose weight anddangerous visceral fat I did make a video not long ago all about dietaryadvice from a study done in Oxford and the results of the diet are prettyincredible participants lost about 0.

5 to 1 kilogram every singleweek which is great right but here's the best bit after 6 weeksparticipants reduced their dangerous visceral fat by 14% they also reducetheir cholesterol they also reduce their blood pressure and they reduce theirwaistline by 5 centimeters so if you are interested in finding out more I willleave a link to that video up here and in the description below so feel free tocheck it out and that is the end of the video always remember that you'reawesome and I will see you next week hey guys thanks for watching this week'svideo make sure to click that like follow or subscribe button nowto stay up to date with new weekly videos.

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