- Hi, my name is Luis,
and I have been a personal trainer for five years.
And I strongly believe that there is a workout for everyone.
Today we're gonna do a workout,
whether you have five minutes, 25 minutes, or 50 minutes.
Let's get started.
(energetic music)
So now we're gonna do our five-minute workout.
So if you only have five minutes, focus on your core,
okay that's gonna strengthen everything else.
Remember to always take a 30-second break
after each exercise and go hard on those 30 seconds of work.
So now we're gonna strengthen our core by
squeezing that lower back against the floor,
and that's gonna activate all the muscles in your core.
And then we're gonna do that it's gonna put your knees
towards your chest and put your hands against the knees.
You're gonna hold it for 30 seconds.
And the most important thing you should focus on
is in bringing your lower back against the floor.
Your movement is synchronized with your breath.
So I want you to inhale
and exhale.
(exhales)
As you do that, you'll notice your lower back
is pressing more against the floor
and your abs are engaging more.
Our next exercise is called a hollow body.
I'll have my arms overhead,
biceps next to my ears.
My legs are above me.
This is level one, and just hold this for 30 seconds
and you'll feel your lower back press against the floor
and your abs shaking.
Level two, you can go a little bit lower,
and you're gonna hold this for 30 seconds.
And the more that you flex your toes,
the more you're gonna feel it in your lower abdominals.
(exhales loudly)
Yes.
We're gonna work on our gluts.
The gluts are part of your core.
So we're gonna start warming up your gluts
by doing a hip bridge.
So we want our feet hip width apart,
knees open as well.
Imagine you have a 100 dollar bill
between your butt cheeks (cash register dings)
and you wanna squeeze as high as you can and hold it.
If you notice, I have a straight line
between my shoulders, hips, and knees.
This is gonna help you get a better posture
in everyday life.
So our next exercise, we're gonna do a plank.
We don't want a pyramid.
We want a straight alignment
between your shoulders, hips, and feet,
and we're holding this position for 30 seconds.
Make sure that your shoulders are stacked
over your hands,
you're breathing, inhaling.
Exhaling, squeezing your lower abdominals,
tucking that tailbone in, hold it.
For anyone who's stronger, you want to challenge yourself,
you can bring your elbow down into a plank,
go very slow, take your time,
come up, and breathe.
For our last round of exercises,
we're gonna do our side plank.
That's gonna strengthen the sides of your core
which are your obliques.
Shoulder stacked over your elbow,
lift your hips up,
squeeze those muscles here and hold it.
Breathe, smile, make it a habit of doing this
at least three times a week.
Stick to that habit, and once you're ready,
you can increase that activity level to four times a week.
If it's too much for you at home,
you can start with your knees in front of you
at an angle, top hand, put it on the floor,
and squeeze your hips forward.
And I still want perfect alignment.
So thank yourself for taking
these five minutes for yourself.
By the end of these five minutes,
you should be able to feel all of your core muscles
activated from your tailbone all the way to your neck.
(energetic music)
All right, so now we're gonna get started
with our 25 minute workout
and it's gonna be a full body workout.
We're gonna start off with a yoga flow.
Feet facing forward at the top of our mat.
We're gonna take a big inhale.
And then exhale, touch your toes,
feel the stretch in your lower back and your ham strings.
Inhale, feel the stretch in your neck,
lengthen your spine, and then collapse,
touch your toes, exhale, inhale into a plank,
hold that, and then exhale down.
And then inhale, slide through, open up your chest,
open up your shoulders, tuck your toes,
and exhale
back into a downward dog.
If this is too much, you can bring your feet
closer to your hands.
They can give you more space,
so you can be more comfortable.
Stay in this position, take three deep inhales,
and exhales, and walk your feet
towards your hands, big inhale,
take all that new oxygen in,
and exhale back to standing position.
You need to repeat that three times.
So next up comes our organic meat and potatoes.
It's gonna be a full body workout
we' re gonna work on those explosive muscles.
So we're gonna start off with our fast squat.
Perfect alignment, remember.
Inhale, exhale.
The point is here I want you to go fast.
Do this for 30 seconds.
If this is too easy for you, you wanna take it up a notch,
do a jump squat.
Whew, felt those.
Our next exercise is our pushups.
I'm gonna give you three different levels okay?
Level one, shoulders over your hands,
squeezing your butt, okay.
We want perfect alignment.
Remember always perfect alignment.
Elbows down, and squeezing your chest,
press the floor away, kind of concave your back.
Look down and inhale, exhale, inhale, exhale.
Level two, knees off the floor.
Level three, diamond pushup.
This is gonna be fun.
Make a diamond.
Elbows back, inhale, exhale,
inhale, exhale.
You can't do that?
It's too hard?
Take a break, stay in the child's pose.
Stretch that chest, stretch your shoulders.
And when you're ready, get back on it.
Slow down, but don't stop.
All right next exercise, we're gonna do a back extension
with a hover.
Inhale up, hover over, down...
Rest for 30 seconds.
Drink some water.
Now we're gonna go on our core.
This is called a v-sit.
Chest up, shoulders back.
Lift up, hold it for 30 seconds.
Hold the back of your knees, breathe.
And for those of you that want a bigger challenge,
lift your hands up.
Stay here.
Next up, legs.
So we stand up here.
Hands on your hips.
Bring the hip down, squeeze your hips and stay in alignment.
Hands behind your ears,
and then when you're balanced, twist.
Down,
twist,
down.
So 30 seconds on that side,
then you do 30 seconds on the other side.
Remember that the front leg is the one
that's doing all the work.
The back knee is only following the movement.
Last one.
Now we're gonna work on our hamstrings and our butt.
Hands on the side and exhale.
By this point, everything's turned on.
(exhales)
So that was our full body workout.
25 minutes, all you need to turn on all your body.
Repeat this two more times.
Whew, that was intense.
(energetic music)
So we did a five minute workout focusing on our core,
a 25 minute workout focusing on full body endurance,
and now we're gonna do a 50 minute workout
focusing on full body strength.
Let's do it.
We'll start by warming up our joints
and we're gonna start off with our neck.
Circle the one direction.
After a couple circles, I want you to go
the other direction.
I want you to do your shoulders.
Roll backwards, let's do it five times.
And then we're gonna go forward,
really releasing all that tension.
From here, just move your elbows and your wrists.
My favorite part, we're gonna dance the Macarena.
Just kidding, we're gonna do our hips.
Forward, five times, and other direction.
As you do this, I really want you to make big circles.
I know it's gonna feel a little weird, but don't worry.
If you're at home no one's watching.
Next you're gonna put your hands on your knees.
Five circles one direction, then other direction five times.
Rotate the ankles.
One direction and then the other direction.
And that's it.
So we're done with our warm-up
and now we're gonna get strong.
And we're gonna do that by doing five sets of exercises.
Each set is gonna have two exercises.
And you're gonna repeat each set three times.
After each set, you're gonna rest for 45 seconds.
You're gonna need a mat and one set of dumbbells.
It could be 10 pounds or 15 pound dumbbells.
And that's it.
For our first exercise, we're gonna do a sumo squat.
A sumo squat's gonna work on your inner thighs
and it's an exercise that not many people know about.
One dumbbell, opening your feet wide.
Both toes facing one direction, almost like a duck.
Gonna squat down, bending through your knees
and then engaging your inner thighs and your butt,
tuck your tailbone in.
And that's one rep.
This is super important, especially if you're working
at a desk, cause you're always sitting down
and these inner thighs stay weak.
And if you wanna a bigger challenge,
you can grab the other dumbbell.
Grab the ends, put them together, and squeeze.
You're gonna do 15 of these.
Now we're gonna super set this with abs.
This next exercise is called a windshield wiper.
Hands out to the side like a T.
Knees to the side and squeeze your abdominals
back to center.
You're gonna do this for 30 seconds.
Make sure you're lifting from your obliques.
Once you're done with that,
you're gonna rest for 45 seconds.
And then you're gonna do it over again, two more times.
You're really gonna feel it in your inner thighs
and your core.
We're gonna do our lunges.
90 degrees, 90 degrees.
Pressing from this heel.
And give me 15.
Up and then down and then up and then down.
Yes.
Okay, so now after we do the legs,
we're gonna work on our core.
Bring your shoulders back.
Put your hands below your lower back, clasp 'em.
Come down here and you're gonna flutter kick for 30 seconds.
Stay strong.
Breathe.
Focus.
If you want extra challenge, lift your head up.
Look at your toes.
All right, so we just finished set number two.
Rest for 45 seconds, get some water.
You're doing amazing.
You're gonna do this two more times
for a total of three.
Now we're gonna go set number three,
shifting gears to upper body and shoulders.
So we're gonna start off on our hands and knees.
We're gonna do a downward dog and a pike push up.
Okay?
For level one, I want you to start with a downward dog
and shift into a plank.
Easy.
You're gonna do 15 of these.
And remember this is all of your body weight.
So you wanna be strong and be able to hold
our own body weight before we pick up any weights.
So master this first.
And it's okay if you're here.
It's totally okay.
Remember, don't compare yourself to anyone.
It's only comparing yourself to you.
How strong you were yesterday
and wanna be stronger tomorrow.
All of this is more mental than physical.
And if this is too hard, it's totally fine
take a break here.
Shift in downward dog, come back here, plank.
If you want more of a challenge,
put your feet flat on the floor
and we're gonna do a pike pushup.
From this position, bend your elbows, and press.
It's a shoulder workout.
Now we're gonna do 30 seconds
of traveling mountain climbers.
And I'm pretty sure you haven't seen these before.
Legs straight, you're gonna bring your knees
towards your elbow.
Level one, stay here for 30 seconds.
Breathe.
Straight line, don't do this, and don't do this.
Stay close.
Breathe.
It's just for 30 seconds.
If you wanna spice it up, you're gonna travel.
Breathe, don't forget to breathe.
Especially in this position.
Shoulders are gonna be on fire.
This is how you get strong.
Almost there.
Whew.
Rest for 45 seconds.
Repeat this two more times.
For our next set, we're gonna do tricep kickbacks.
I'm gonna use 10 pound dumbbells.
If you don't have dumbbells, it's totally fine.
You can just use your arm body weight, okay?
I want you to roll your shoulders back.
Pretend you have a pencil behind your shoulder blades.
Squeeze hard.
Hinge from your hips slightly.
Slight bend in your knees, not too much.
Pull your elbows towards the ceiling.
This is the fun part.
You're gonna snap back with your wrists.
Two, really squeeze back.
Three, fifteen hold and release.
Good, now we're gonna work on our core.
We're gonna go in our plank.
Holding here, we're going to go into a plank
and then we're gonna tap each shoulder.
Take your time with this one.
The most important thing is for your hips to not move.
If you want a bigger challenge, come down,
hold and come back up.
Stay there, hold, down.
Alternating for 30 seconds.
Whew, shimmy the shoulders back.
Take a rest and we're gonna do it again two more times.
You're gonna feel beat.
Remember this is not easy, but you just need to
just create that momentum.
Just do this for 50 minutes,
maybe three times a week, twice a week.
Get that ball rolling.
Once you get that ball rolling, you'll start getting
momentum, feeling better.
Stay true, stay committed
and you're gonna see changes in three weeks.
I promise.
So the last set that you guys been waiting for
is we're gonna do biceps and we're gonna do back.
So we hit all parts of our body.
You're gonna get your light dumbbells.
These are called 21's.
So we're gonna do seven reps
on the lower portion of the bicep curl.
Then we're gonna do seven on the top portion.
After that, we're gonna do seven full bicep curls.
Whew.
That's arms.
Just know that this is not gonna get you bulky.
Use lighter weight and it's gonna give you nice toned arms.
Now we're gonna do back extension.
We're always standing like this on our desk,
crunched forward, but we're never going
the opposite direction.
So this is what we're gonna work on.
You're gonna lay down, arms extended.
And you'll lift up your legs and your arms.
You're gonna do this for 30 seconds.
Whew, that's it.
You did it.
So rest for 45 seconds.
Repeat this, two more times.
And there you have it.
That was our five minute, our 25 minute,
and our 50 minute workout.
I hope you give one of these a try.
And always remember that there's always time
to take care of your body and to be healthier.
(upbeat music)