Hey guys, my name is Tyen. I'm a fitness trainer and bodybuilder. We all know that exercise
is really important, but it can be kind of a chore to go to the gym sometimes.
What I'm gonna show you in this video is unconventional,
but bear with me, because I hope to show that
you can sneak exercise into something as mundane as cleaning your house.
And you don't need a gym. So no excuse guys! Let's go!
So for those of you who do more sweeping and mopping, here is a very simple way for you
to turn it into a workout. You could do 'Calf Raises'. This has you standing on your tippy
toes, and you're gonna be walking around. Just make sure that you're standing up right,
keep your back straight. And not only is it gonna train your balance, it's also going
to activate your calf muscles.
So for mopping, you can also add in a lunge, but this is gonna
be a lunge with a twist.
So you're gonna lunge forward, you're gonna twist your torso, you're
gonna come back and step right up. So when you lunge forward, what you wanna make sure
is that your knees don't go over your toes, and that your chest is out and your back is
straight. This is gonna work your legs, it works your butt. It's going to activate your
core a lot more because we're twisting our torso. So it's gonna make this exercise a
lot harder for you, but it's definitely going to work your abs so much more.
This one is called a 'Side Walk', and it is perfect for when you have a really long stretch
of area to clean. So get into a squat position and mop or sweep to the side. And with this
exercise, you wanna make sure that you keep your posture nice and upright. You also want
to make sure that you keep your weight back. It's really going to work your legs, your
butt, and it also works your core.
It's damn tiring.
So the next exercise is for you to reach those hard to reach areas like underneath your couch.
So what you're going to do is you're gonna raise your chest, and you're gonna raise your
butt and your legs like you're flying like Superman. And at the same time, you're gonna
clean underneath the couch. And this is going to help to work your lower back and your butt.
It's definitely going to burn a lot more calories then if you were just lying on the ground.
When you're cleaning vertical surfaces like cupboards, tabletops and also windows, you're
going to get into a wide stance and squat. So while wiping the windows or the walls,
it's an arm workout itself. You're also going to incorporate a leg workout at the same time.
Instead of doing a conventional squat with a narrower stance, the reason why we're trying
a wider stance is because you're gonna work your inner thighs and your butt a lot more,
and it also takes pressure off your knees. Very important, especially if you have knee
problems, like myself.
A common household chore that we do is vacuuming. So I'm gonna show you how you can incorporate
some exercises into your vacuum routine.
The first exercise I'm going to teach you is some 'Lunges' with a vacuum. This is a
lunge. This is the motion. Make sure that your knees do not go over your toes. And that
your chest is out and your back is straight. You don't want to lunge forward and injure
your back. So when you're cleaning, you're gonna alternate your lunges
and step forward like this.
So yes, instead of just walking and doing your vacuuming, incorporate the
lunge into it and you'll get your workout at the same time. This is a really great exercise
because it's gonna work your legs, it works your thighs, it works your butt and it also
works your core. So with these lunges you can do about 5 to 10 repetitions per side,
depending on your fitness level.
To switch your workout out just a bit, you can also try doing 'Side Lunges'. And this
is another variation of a lunge. So you step out to the side, instead of forward. And what
it's gonna do is that it's gonna help to work your inner thighs, it also works your stability
and your balance. And just like your previous lunges, make sure that your knee doesn't go
over your toe, because this can cause you to get injured, and it's also bad for people
with weak knees. Also remember to kick off from your heels in this exercise.
I feel that I'm working my arms as well.
For situations where there isn't enough space for you to do lunges, then you can also do
a 'Squat Hold' with your vacuum.
I'm gonna show you how to do it. Get into a squat position
like this, and you can clean the small area that you're meant to clean, while keeping
this position. And something very important about the squat is that you wanna make sure
that you keep your chest up. You don't hunch over because there's a tendency, I know house
work is very tiring, but there's a tendency to hunch over. And make sure that you put
your weight all into your heels, see my toes can almost go off the floor. And you're gonna
hold this position while you clean about 30 seconds, or whenever you finish cleaning the
area, and then you can go on and move on to another area to squat and clean. Like the
lunges, this is also a compound movement, which means it works multiple muscles in your
body. Your legs, your butt, and it's also gonna work your abs.
For a more advanced workout, you can also try doing 'Single-Arm Plank' with the vacuum.
Get into a plank position, and then you're going to alternate between your hands. This
is a perfect exercise for when you want to reach those hard to reach places like under
the sofa. With this plank exercise, you wanna make sure that your core is nice and tight.
So suck that belly button in, don't let your butt come up too high or too low. And keep
your body straight. This works your core, your butt, your legs and your arms.
Another advanced workout that you can try is the 'Single-Legged Dead Lift' with a vacuum.
One hand on the hip, you're gonna balance.
Reach as far as you can and slowly come back up.
It's definitely a stability exercise, so it's gonna work a lot of your core.
And it's also going to work your hamstrings, which are the back of your legs. So you can also
alternate and use the other leg.
Obviously I'm not very good at this exercise. This is definitely quite a hard exercise,
I must say. I kinda suck at it.
When you're cleaning the floor with a towel, what you do is you normally kneel and you
would clean like this. Instead of kneeling on the ground, just keep your knees above
the ground and walk. In this crawling position, you wanna make sure that your stomach is tucked
in nice and tight. And you also want to make sure that if you have any kind of shoulder
or elbow injuries, that you don't do this workout because
it actually puts a lot of strain on your arms.
This might look kind of easy, but it's really really not because
this is almost like a cardio workout.
This one is a more advanced workout with your towel, and these are called 'Ab Roll-Outs'.
What you're gonna do is to get into a push up position with your knees on the ground
instead. And what you're gonna do is roll out and back in.
And what is does is it targets your core. And honestly, I find this is pretty difficult.
So this is definitely a much more advanced workout.
Do this with caution because you don't want to fall on your face.
With this exercise, you're really targeting the entire length of your abs, and it is definitely
an ab workout like none other.
That was difficult.
So that's it for this episode, I hope you found the tips useful for you, especially
the next time you clean your house. I know this is quite an unconventional way of working
out, so I wanna know if any of you do this kind of thing as well.
Let me know in the comments.
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Take care guys, bye!