G'day everyone, welcome back to another exercise video.
This week, what I'm going to take you through is a standing 15
minute workout. We're going to work on that strength,
we're going to work on our balance, we're going to work on our cardio
as well. So get following along,
make
sure you've got your chair. Before we get into it, remember to head over to morelifehealth.com,
sign up to our mailing list if you haven't already,
and I'll send you the free 4-week exercise e-book to get you in great shape.
Also, head over to Facebook and join our Facebook Community. If you've got any questions,
you can share stories over there,
you can share your results, you can let us all know how you going with your health and fitness.
And let's get into it
today, standing next to your chair up, nice and tall. Let's get started marching on the spot as we always do to warm
everything up. Let's go, following along with me, lifting those legs up,
swing the arms.
We're going to do this for 30 seconds to warm everything up. Now I know a lot of you
are in colder areas of the world. It's been very hot here in Australia so
if you are in the colder areas, make sure you warm up for a little bit longer just to get those muscles ready.
Lubricate those joints, get everything ready to go for the exercises.
Okay, let's go for another 10 more seconds and
10, 9, 8,
7, 6, 5,
4, 3, 2,
and 1. Excellent work! Taking a deep breath in and
out.
Okay, we're gonna get started good today. Add some squats to standing in next to your chair,
standing up nice and tall, holding onto your chair with both hands. Remember,
we hinge at the hips and we sit back like we're sitting on a chair just like this, keeping your body upright
and then we're coming up. Let's go to 10, following along with me,
1,
2 sitting back,
3,
4, equal weight through both legs 5,
6,
7,
8,
9, and last one
10. Excellent! We're taking a deep breath in and then out, shaking out those legs.
Okay, standing next to your chair again,
feet together,
standing up nice and tall. What we're going to do in this position,
we're working our balance because our feet are nice and close together.
We're just going to do some curls like this and from this position,
we're going to push up to the ceiling and then we're going to come back down.
Okay, let's go for 10, going up, push into the ceiling and coming down.
Stay going and 2,
3, nice and high, 4,
5,
6, make sure those arms are straight in the end, 7,
8,
9, and last one,
10. Excellent work! Stay in that position, let's do some shoulder shrug. Shrug shoulders back and down.
In this position, we just shrug our shoulders up to our ears, we're coming back down and 1,
2,
3,
4,
5,
6,
7, 8,
9, and last one, 10. Excellent
job! Now bring your arms up to the front, holding for 5 seconds, 5, 4, 3,
2, 1,
bringing down,
curling those arms into the bicep, curl, coming back down and holding your arms back up to 90 degrees to the front.
Now, let's hold for 5, 4,
3,
2, 1 and coming down.
Curling up,
coming back down, bring those arms up
and holding for 5, 4, 3,
2, 1. Make sure you challenging yourselves guys with your feet close together
and make sure you arrange with that chair in case you do
lose a good balance so you've got something to hold on to.
Okay, coming up again, touching those shoulders,
bring the arms back down and bringing them up to 90 degrees, holding there for 5
4, 3,
2, 1.
Coming down and getting curling up,
coming back down,
holding for 5,
4, 3,
2, 1. Bring your arms back down, coming back up,
coming back down, putting those arms up for 5, 4, 3,
2, 1 and let's hold for another 5 seconds, 5, 4, 3
2, 1. Excellent job guys! Taking a deep breath in, you can bring those legs apart now. Deep breath in
and out.
Okay, now what we're going to do, I'm going to stand holding onto a chair, we're going to do some reverse lunges. So how you
do that,
placing two hands on the chair like this,
standing up tall, we bring one leg back
just like this, notice my toes are on the floor and then what I'm going to do is shift that weight,
equal weight through both legs.
I'm going to drop one knee just like this and as I come up, equal weight through both legs and standing straight up
and bring the feet together. Let's do that again.
Bring the leg back, dropping that knee. You
also
holding onto the chair, pushing up through both legs, bring the feet back together. We're going to do 5 each leg,
Following along with me, opposite leg like we just did, back
and then you're coming up, keeping your body upright.
Changing legs again, coming back, dropping that knees, standing up,
bringing the legs together.
Again, coming back,
dropping that knees,
standing up and let's keep going through each side.
Dropping that knee, coming back up and again opposite side.
Dropping that knee, coming back up and we've got two to go
Stepping back,
dropping that knee
coming back up.
Opposite side, coming down, dropping that knee, coming back up and one more to go,
coming back, dropping that knee,
standing up and last one, coming back dropping that knee, coming back up.
Excellent job guys!
Taking a deep breath in
and out.
Okay, now we're going to do some rows to work that upper back. I'm going to stand next to a chair,
sitting up tall. We're going to hinge at the hips, keeping that back straight.
We're going to drop our arms by slides like this. Our shoulders are back,
we're just going to pull up squeezing those shoulder blades together then,
we're going to come back down. Let's do that for 10 and 1,
2,
3,
4,
5,
6,
7, 8,
9, and 10.
Okay, we're going to do a different variation on
the row that would just sit, then we're sitting up tall.
What we're going to do is place one hand on the chair, we're going to lean forward
and then we're just going to do a row like this like we just did with one arm. We're going to do 5 each slide,
let's go, 1, squeezing those shoulders blades together,
2,
3,
4, and last one 5. Excellent job! Standing up,
changing arms, same thing, bending out those hips, coming forward and 5,
4, 3,
2, and last one, 1. Excellent job guys!
Taking a deep breath in
and
out.
Okay, now we're going to work on our balance. Standing next to your chair, steady up nice and tall.
Holding on with one hand, bringing one leg up, now if you can, taking that hand off and following along
with me. We're going to do this for about 30 seconds, so really concentrate on
what you're doing and relax into it. You feel yourself starting to sway.
Just do your breath best, really focus on what you're doing and if you need to hold onto that chair,
remember, you can hold onto that chair.
Okay, let's keep going guys. We've got another 15 more seconds, focus on what you're doing. Stand up nice and tall,
concentrate, don't get distracted and 10, 9, 8, 7, 6, 5,
4, 3,
2, and 1. Excellent job guys! Shaking out those legs.
We're going to do the opposite leg now, standing up tall next to your chair.
Hold your arm one out, bringing that leg up and again,
we're going to take the hand off and hold this for 30 seconds. Really focus on what you're doing,
standing up nice and tall,
concentrate, don't get distracted.
If you do lose your balance guys, popping your foot down, holding onto the chair,
reset yourself and get straight back into it.
Keep note of your time. The more you practice, you notice your time
getting better, bounces of skill. So the more you practice it, the better you'll get.
Now let's go for 12 more seconds and
12,
11,
10, 9,
8, you can do it guys, 7, 6, 5, 4, 3,
2,
1. Excellent work! Shaking up those legs,
taking a deep breath in and
out.
We're going to finish off with some cardio. Now guys, to get that heart rate up, let's stand with our feet about shoulder width apart
apart, slight bend in the knees.
We're going to start with some punching so just moving those arms out in front like this, getting a full extension
in those elbows.
Let's get our hips into it a little bit. We're going to do this for 30 seconds, so let's go following along with me,
punching those arms out in front.
That's it guys! Excellent work!
Let's finish it today.
We've just got a bit of cardio to go for 2 minutes so
following along with me for another 15 more seconds with this first part of the cardio exercise and 10, 9, 8,
7, 6, 5,
4, 3,
2,
and 1. Great job! Sitting up tall, let's get in some marching spot, bring those knees up high.
Doing your best guys, make sure you're standing close to get chair.
Lifting those knees up, swing those arms in full range,
so making sure they're straight and then you're bending them up as well.
Let's keep it going.
Knees up high for 15 seconds to go and 15, 14, 13,
12, 11,
10, 9,
8,
7, 6, 5,
4, 3,
2 and 1. Great job! Now back into those punches.
Punching those arms in front, following along with me guys, let's keep it going.
We've got about 20 more seconds to go,
putting it in the last 45 seconds, let's keep going and
15, 14, 13, 12, 11,
10, 9,
8, 7, 6, 5, 4, 3, 2,
1. Great job! Take your deep breath in and
out. Okay, let's get into that marching, following along with me guys, swing those arms.
You've all done a great job with this working out. Let's go for 20,
19, 18, 17,
16, bring those knees up nice and high, and 12, 11, 10, 9,
8, 7,
6, 5, 4, 3, 2,
1. Excellent job guys! Taking a deep breath in and out.
Taking a sit on your chair,
let's just work on cooling that body down. We're doing some shoulder rolls back like this.
Let's see, let's go for 5,
4, 3,
2, last one, 1. Excellent job! Shaking out those arms.
Taking another deep breath in and out.
Now go stretch out our arms by bringing our arm across the body like this,
feeling it in that shoulder. We're going to hold this for 15 seconds and
15,
14, 13,
12, 11,
10, 9,
8, 7, ,6 5, 4, 3, 2,
& 1. Shaking out those shoulders, other arm and
15 seconds. Following along with me, sitting up nice and tall and
10,
9,
8, 7,
6,
5, 4,
3,
2,
and 1.
Shaking out those arms again,
taking another deep breath in and out.
And we're all done for today guys.
Thanks for following along. You've all done an excellent
job with that workout.
Remember, if you want a full week exercise program, head on to morelifehealth.com,
sign up to my mailing list and I'll send your free 4-week
exercise e-book. I'll also send you links to the new exercise videos I make.
Also head over to Facebook,
sign up to morelifehealth private Facebook Support Group, it's a great group with a great bunch of people.
Thanks for following along and again guys,
I'll catch you next time. I'll see you then!