- [Man] Welcome to Workout In A Mirror.
You need a mirror.
You need a windshield car mount phone holder.
Attach phone holder to the mirror.
Place smartphone in the phone holder and turn sideways.
Find your video.
Press on the brackets to expand to full screen.
And now you can exercise
while watching self in the mirror for feedback.
- All right, everybody,
we're going to go ahead and get started with the warmup,
and then we're going
to get into your total body routine today.
So I'm gonna have you go ahead and get started
with just some high knees.
I'm gonna give you a couple options here.
You can either just march in place,
driving those knees up to your chest.
Otherwise, if you want to go a little bit further than that,
you can take it into a little bit of jog in place.
All right, just getting some blood flowing in that body.
Again, either stepping, marching, or that little jog.
All right, we're going to get a couple more of these in.
All right, then we're going to get some movement
in those shoulders.
So we'll take some big arm circles forward,
working through that full range of motion,
loosening up those shoulders.
And take it to the back, reverse it.
Same thing.
All right.
Now we're going to warm up legs and arms.
All right, so I'm gonna have you go ahead
and get into a squat next.
So go ahead, squat down.
From here,
we're gonna reach those hands down to the ground.
You'll walk yourself all the way out to a plank position.
Hold it here with me for a few seconds.
Couple of deep breaths.
And we're going to walk those hands all the way back in.
Squat here and stand up.
All right, let's do that again.
Go ahead, squat down with me.
Hands down to the ground.
Walk those hands all the way out.
You're in a nice plank position.
From here, I want you to drive that knee towards the arm.
Step it back, switch.
Let's go two more on each side.
Nice and slow and controlled.
One more each side.
Perfect.
Take those feet apart wide.
Walk those hands in, squat, and stand up.
All right, now we're going to go
into some jumping jacks next, get that heart rate up.
If you need a modification on your jumping jacks,
you're stepping one foot out to the side,
taking that impact out of there.
All right.
Otherwise full intensity, you're going to be right here.
Let's get a few more in
and then we'll get you started for today.
All right, and rest.
Okay.
So the way our workout is going to work today,
we've got five exercises we're going through.
We're going to work for 40 seconds
and then we'll take a 20 second break.
And we're gonna run through that twice,
giving you a quick 10 minute routine.
All right, so we're going to start out today
with some body weight squats.
If you have any knee issues
and have trouble with range of motion,
you can always bring a chair in here
and place that chair behind you
to take a seat on and stand up.
If you have weights at home,
you could always hold a weight at your chest.
All right, I'm going to show body weight today.
All right, everybody get ready.
We're going to go here in three, two, one.
All right, we're going to push those hips back,
standing up nice and tall.
Push it back, standing up nice and tall.
Keep going here.
We want to have chest up, eyes looking straight ahead.
Don't let that chest fall forward, right?
We want to stay up nice and tall.
Good.
Again, if you do have weights at home,
you just have that weight right at your chest or weights.
If you need that chair behind you,
lots of ways you can modify this or make it harder.
All right, they're feeling easy for you,
you could also add a little bit of speed to this
if you've got that form down.
Good, keep that chest up.
We're going to go here for five more seconds.
A couple more squats in and rest.
Perfect.
All right, now legs will get a break.
We're going to take it down to the ground
and we're going to go into some pushups.
These can be done from your knees to modify,
or you can stay up on your toes, all right?
I'll show it both ways for you here today.
We're going to go here in a couple of seconds
and 40 seconds on that clock.
All right, we're lowering that chest towards the ground.
Elbows hug in by your sides, press it back up.
If you need to take those knees,
you can do that as well.
All right, keep going on these for me, you guys.
I want you to, when you're doing your pushups,
to find a spot on the ground out in front of you to look at,
so we help keep that spine in neutral.
I don't want you tucking that head under
to round that upper back.
So look out in front of you.
Knees or toes on these pushups.
Good.
Inhale, lower down,
exhale, press back up to the top.
We're going 10 more seconds.
Get a couple more in.
And rest on that one.
All right, we're going to bring your way
back up to your feet.
We're going to get that heart rate elevated now,
we're going to go into some jumping jacks.
You can either do modified, like I showed in the warmup,
or full jumping jacks for you today.
We're going to go here in about five seconds.
Catch your breath.
Three, two, one, and go.
We're going to go jumping jacks here
for the next 40 seconds.
Good.
Again, if you need that modification,
stepping at any time you need that.
Getting those arms fully extended up above your head.
Halfway.
All right, good.
Keeping it up here for the next 10 seconds.
Almost done.
Last couple of jumping jacks.
Finish it out and rest.
All right.
Now we're going to get a little core work in.
We're going to take it down to the ground.
We're going to go down to your forearms
and we're going to hold a plank position to work that core.
This is exercise number four out of five.
All right, we're getting there.
Get ready.
Three, two, one.
We're going to go ahead and lift up into your plank.
All right, everybody.
If this gets to be too much at any point,
just know that you can drop those knees down to the ground
and you're still working, right?
But if you do drop those knees,
make sure those hips don't come up along with it, all right?
So we want to keep those down and stabilized.
We're halfway through that time.
Keep holding and breathing, 20 seconds left.
Good, last 10 seconds.
Three, two, one.
And rest, all right.
We're back up to those feet.
We're going to go into some reverse lunges next.
You have trouble with balance,
you can always grab a wall nearby
or something to hold onto.
All right.
And you could always use weights
if you're more advanced as well.
So we're going to keep that chest up nice and tall
and begin.
We're going to step one foot back,
drop that knee to the ground, come on up.
Drop the knee to the ground, stand up nice and tall.
Good, keeping that chest up, eyes forward on this one.
All right.
So we are halfway through your time on your lunges.
You've got 20 seconds left on that clock to keep going.
A few more.
Good, we've got 10 seconds left.
Finish it out.
Got time for a couple more lunges right here.
And rest.
All right, we are going to go back to the top.
Now we're going to run through all of that one more time
for this quick 10 minute routine.
We're going back to your squats.
If you're using weights, grab a weight.
If you need your chair, find that chair.
Otherwise the body weight today, in three, two, one.
All right, chest up.
Lower it down, press it on up.
I want you to keep that entire foot planted on the ground
with these, but as you're standing up out of your squat,
I want you to think about engaging your glute muscles,
which is your rear end muscles, all right?
Squeezing as you stand up out of that squat.
All right, we're going 20 more seconds.
Halfway point.
All right, and last 10 seconds.
Last couple squats right here.
If it's feeling easy,
pick up that pace a little bit.
Burn out those legs.
Perfect.
And shake it out.
All right, next up on deck then is your pushups.
We're taking it down to the ground.
Knees or toes.
Another way to make these easier if you need it would be
hands up against a wall.
All right, get ready.
We're going in three, two, one,
and let's go.
Core strong.
Drop it down into your pushup and back up.
Inhale, lower down, exhale, press back up to the top.
Fully extending those arms each time.
Remember if it gets to be too much, knees is a fine option.
Make sure you're not allowing those elbows
to flare out to your sides.
We want those elbows going straight back behind you,
all right?
10 seconds left on your pushups.
Try to get a couple more reps in.
And time.
All right, next up.
We're standing up.
We're going to go into jumping jacks.
Get that heart rate up a little bit.
All right, 10 seconds.
All right, get ready to go here in three, two, one.
All right, let's go.
Arms extended up.
Quick feet with this one.
All right, I'll remind you of that modification once again
on those jumping jacks.
If you need to go low or no impact on these,
stepping it out.
All right.
We're halfway through.
20 seconds left on that clock.
All right.
And down to your last 10 seconds of jumping jacks.
Last time with these during your workout today.
And rest, perfect.
All right, we'll go down to the ground.
We've got two exercises left, less than two minutes of work.
We're going into your plank down on your forearms next.
All right.
Setting up and getting ready in three, and two, one.
Press it up, hold it there.
Reminders on your planks.
No hips up in the air.
Keep those hips level and stable the whole time.
Good.
All right, halfway.
20 seconds left.
Good, holding there.
Last 10 seconds in your plank.
Three, two, one, and rest.
All right, and we're going to end our workout today then
with your reverse lunges.
Go here in 10 seconds.
All right, everybody, go ahead and get ready.
And step it back behind you.
Drop that back knee down to the ground,
standing up nice and tall.
Keep it moving.
If you would happen to have weights at home,
you could have one weight at your chest
or weights at your sides to make this harder.
Good.
Step it out, halfway there.
20 seconds left.
All right, last 10 seconds right here to finish out.
And that is time.
All right, thanks for joining.
(upbeat music)