G'day everyone welcome to this quick and simple standing 5-minute leg exercise
routine it only goes for five minutes but if this is your first amount of exercise
for today make sure you do one of the warm-up videos now I did say this is
standing routine but we are gonna start seated in a chair we're gonna
do a sit to stand to start with so when you're ready let's get into it
so for the sit to stand if you want to make it more challenging you can place
your arms across your chest otherwise placing your hands on the armrests I'm
gonna place my arms across my chest when you're ready sitting up tall coming
forward standing up all the way up straighten those knees straighten those
hips then you slowly sit back down
excellent work we're gonna go for ten let's go
one
two
excellent work and don't be worried if you can't do it with your
hands across your chest that's three just hold on to the
armrests as you get stronger you can progress to this
excellent work
four
I think that's four or five
we're gonna do five now
excellent work
six
seven
eight
nine and last one coming down nice and slow
and ten
excellent work straighten those legs straighten those hips slowly sitting
back down great work shaking out those legs
taking a deep breath in
and out
okay standing up behind your chair
now I'm gonna stand to the side of my chair because this is quite a big chair
and so you can see exactly what I'm doing we're gonna do some hip abductions
so we're standing up tall shoulders back and down holding
onto the chair our toes face the front the legs come out to the side straight out
to the side let's go for ten following along with me
one
two
three
four
five
six
seven
eight
nine - and last one
ten - excellent work I'm
gonna change sides
we're gonna get on to the other leg now standing up tall shoulders
back and down doing the same thing toes facing the front leg out to the side let's go for ten
one
two
three
four
five
six
seven
eight
nine - last one
ten - excellent work shaking out those legs
taking a deep breath in
and out
okay now what we're going to do are some hip extensions
working those buttocks we're standing up tall
and we're going to bring our leg back straight like this and then we're bringing it
back to the front let's go for ten
one
two
three
four
five
six
seven
eight
nine
and ten excellent work on to that other leg let's go
one
two
three
four
five
six
seven
eight
two to go
nine - last one
ten - excellent work shake out those legs
taking a deep breath in
and out
okay what we're going to do now it's a bit different of an exercise we're
gonna bring three into one what we're doing is standing up tall behind
our chair we come into a partial squat we're not sitting all the way down then
we come up and up onto those toes like that
and then from here we're going to come down into the full squat and then we're
coming up so it's three in one let's go for ten following along with me
partial squat
up onto those toes
excellent work
now full squat
great work
partial squat
up onto those toes
full squat
excellent work that's two
partial squat
coming up
onto those toes
into the full squat
great work
partial squat
up onto those toes
into the full squat
coming all the way up let's go five more
partial squat
coming up
toes
full squat
excellent work
partial squat
up
toes
full squat
excellent work
again
partial squat
coming up
toes
full squat - let's go two more
partial squat
toes
full squat
excellent work
and last one
partial squat
up
toes
into the full squat
excellent work
taking a deep breath in
shaking out those legs and breathing out
okay if you do have trouble with the full squat with that exercise just go into the partial squat
okay what we're going to do now is a knee flexion exercise so we're
bringing the leg back like this working those hamstrings
we're bending at the knee let's go for ten
one
two
three
four
five
six - standing up tall
seven
eight
nine - last one
ten excellent work let's change legs
one
two
three
four
five
six
seven
eight
nine - last one
ten
excellent work shaking out those legs
okay standing up tall next to your chair let's get into some hip reflections bring the leg
up to the front like this we're just gonna do five each side
let's go - one
two
three
four
and five - bring it up nice and high excellent work other side let's go to
one
two
three
four
last one
five
excellent work guys shaking out those legs
taking a deep breath in
and out
and we're all done for that quick and simple
five-minute standing leg exercise routine I know you felt it in the legs
and we only did five minutes today if you do want to do more you can do this
exercise routine again or you can do one of the other exercise videos as well
thanks for following along guys I'll catch you next time