hey everyone welcome to blue peter's feel good fitness workout in the last exercise
saffron taught me so many new moves that made me feel good actually made me feel pumped and today
she's joined me again for some new exercises hi saffron hi thanks for having me you're
back yeah we're back we're back we're doing exercises now tell us what are we doing today
so today we're going to be doing a quick warm-up this is just going to be a minute long
as we know it's really important to get our heart rate up and then we're going to follow by an eight
minute workout which is 35 seconds on and 25 seconds off to give you enough time to take a
sip of water when you need and to give yourself a nice little rest so are you ready i am ready and
remember guys always do what you're comfortable with so if you find an exercise that's tough
just do it to your own level and me and saffron will hopefully teach you some ways to get fit
quickly job on the spot 15 seconds this is to get your heart rate up nice and supple nice and simple
get the blood flowing that's it when i buy some arm circles i can actually hear my arm click when
i do this same it's like my shoulder my shoulder is like making a really weird clipping sign
and then just go the other way you know what it looks like we're like washing two windows with
either hand there's two windows beside us just cleaning the windows guys clean the windows is
it how you clean windows then we're gonna follow some side leg raises so basically you stay on the
spot and just lift your leg up and you squeeze with your glutes so let's just do five each side
and then change change over that's it you know what for such a simple move
it feels really tough yeah you should be able to feel it right there right in the bouquet
and then the last exercise you just go round with your leg and then just step a couple of
times around your leg step a couple of sides so just do like so just do a couple of these
just to make sure you're just loosening your body and then that is the warm-up done
just like that just like that we're warmed up and we're ready to go are you ready yeah
right so the first one is skipping on the spot so it's like jogging so we're going to start in 20
seconds um however you just kind of like you're moving your feet forward so like so like this so
kind of just like straight legs and move your legs forward so we'll start this in eight seconds yeah
if you want to potentially skip them right go for it whatever you want to do so this is quite
a nice easy one so let's start you just keep your legs forward whether you'd like to skip basically
they're gonna do this right but again if you want to do this pretend you've got a skipper
right go for it it's actually better because you're moving your arms at the same time
yeah look at this saffron look at this whoa whoa
this is good this add in three two one right we're done 35 seconds so now we've got a 25 second break
you look quite blasted are you all right your heart rate your heart rate up adam yeah the heart
rate's up might just uh take a little 25 second rest use it well we've only got 10 seconds now so
this is squats so your feet are forward i'll show you from the side you're going down as if you're
sitting on a seat and then just come back up and you squeeze so let's go so down and up down and up
down and up and see how many you can do in these 35 seconds now this is what makes your legs nice
and strong and you will feel this tomorrow and alternatively if you want to give a bit more
you can even jump saffron you love your jobs don't you i do love a jump because it gets
the heart rate up oh it certainly does there we go 35 seconds done okay so the next one
is mountain climbers i know these ones would you like to explain yes it's where you go on the floor
you go in the floor and then you almost pretend like you're climbing up a hill like a mountain
yes exactly do you let's just go forward than being on your hands you can actually be on your
arms like so because you're closer to the ground otherwise stay on your hands and just go forward
wow it's like a hard plank isn't it it's like a difficult plank i know five seconds
mountain time is done i can't see you but i'm sure you've done it i'll i'll see you i'll see
you tomorrow's afternoon bye okay adam's left us remember take a sip of water sip
i love this exercise this will so you might be cooling down but again you will feel this tomorrow
on the floor and you just lift your bum up and you squeeze and you come back down
and down up and down and if you want to add some weight to this you can just grab like a book
or something of yours and you can always hold here also but otherwise it does just as much
without having to wait because you should be squeezing when you're at the top and holding
like so for some weird reason i feel like i'm doing this wrong
i can't actually see you trust me you don't want to see myself wrong you don't want to see me
i'm back i'm back right next one donkey kiss love this one so rather than having our feet forward
and dropping on the spot we're gonna be kicking at the back so tap your hands like so like this
this one feels a bit of a breeze yeah doesn't it
this is like an easy one come on saffron up your game seriously
five seconds to go
smash it yes team yes right three more to go okay so we have 15 seconds
take a sip of water if you need it adam that includes you
next we're going to go into side bends
right so this one is i really like a side lunge just step inside and lunge down
step to side lunge down and to just change legs as you do so and again we're doing it for 35 seconds
what do you do with your arms and stuff like this do you keep them above or keep them by your side
whatever whatever suits you i quite enjoy doing that this films would be quite natural
but whatever suits you on this
oh good job two more slices to go two more take some water if you need to
the next one we all are gonna look a little bit funny doing this across
wherever you are the great thing about working out is you can do it from wherever and however
if my mom walks past she's gonna think what am i doing but it works so this is a crab walk
essentially a crab walk saffron you're you're not pranking me here are you no
so go down like a squat and just move like a crab this is a joke doesn't it this is a joke
this is one of the best exercises you're going to feel this it burns
and come up and go down and obviously the level you get the lower you get the better
oh is this holy crabs feeling i feel bad for crabs
that's it done that really does burn obviously the lower you go the more
you're going to feel that in your legs yeah i feel it trust me start from high feeling
i try and do that one every day and it's it's tough so the last one is squat down tap jump up
pretty much exactly what i said i'll demonstrate first another one of my favorite you just want to
almost assume i support your legs a little bit turned out squat down come up crisscross
and change sit down crisscross change ah this is like a little dance move isn't it
let's go come on team last 15 seconds don't give up now you're nearly there
let's get
yes i feel so good that's the workout done oh i'm exhausted
is that is um it's it's feet it's good even though you're you're sweating you're you're
working your muscles it still feels really good it feels like you've done something with your day
exactly it sets you up for the day i love working out in the morning it's my favorite thing to do
get it done get it done feeling motivated take some water if you need to guys let your body
and your heart rate cool down and we'll do a cool down too because they're so important to cool down
just as important as a warm up so i actually just like to cool down with
just stretching so just bend over to one side as far as you can get up and then you want to go
to the other side adam you've got some moves on you oh saffron i have the best movies ever
and the other side
and then finally just go down to each leg
oh these ones these ones you feel the burn on your legs and these ones
you should actually feel this hole in the back of your leg because you're really giving them a good
stretch out and you're probably moving your body in ways that you don't normally move your body
and then just go down to the floor or as far as you can get and kind of just like swing your body
a couple of because that's really strange
shoulder rolls i don't actually want to see myself do that to be fair
but it does actually work i trust you and that's the cooldown i think cool down
thank you so much saffron for that incredible workout workout number two we smashed it you guys
smashed it well done we're all feeling really fat really great right now
and uh thank you again saffron for helping us be fat