G'day everyone welcome back to another exercise video
what we're going to go through in this exercise video today
is a full standing exercise routine to get your whole body stronger now this
exercise video today goes for around 15 to 20 minutes and we're going to go
through two sessions in this workout today
so we're going to go through the first session through about seven or eight
exercises then in the second session we're going
to do the exact same thing but we're going to add in
resistance in the form of hand weights or if you don't have hand weights
you can use tin food or canned food or water bottles
now you will still get a good workout without using the hand weights or the canned food or
the water bottles so if you don't want to use the equipment
that's fine if you don't have any equipment that's fine just follow along
as i said you still will get a good workout
okay so there is a bit of construction
going on outside i'm hoping the microphone doesn't pick it up but we'll
see how we go and enough chat you've heard
enough from me before we get into the exercises
so as always make sure you do one of the warm-up videos
go grab your weights or your canned food or your water bottles
and let's get into it
okay so the first exercise we're going to start with we're
going to work the muscles at the front of our body so we're standing up nice
and tall as we always do
shoulders back and down keeping that
core nice and tight let's straighten our arms
so they're nice and straight there's no shortcuts during this exercise we're going to curl up
we squeeze the muscle at the front of the arm whilst we're in that good posture
we come all the way down
okay let's go for ten
placing those feet together so we're working the balance as well
let's go
one
two
three
four
five
six
seven
eight
nine
and ten - great job coming all the way down
let's alternate arms now so it looks like this
one arm curls up the other comes down to straight
okay so bring your arms by your side let's go for ten
one
two
three
four
five
six - maintain that upright posture throughout
and that's eight
nine - and last one
ten - excellent work
shaking out those arms taking a deep breath in
and out
okay let's get back to with our feet together
back into that upright posture shoulders
back core tight arms straight by your side clenched fist
we're going to bring our arms up to 90 degrees
and then slowly come back down again we're going to go for ten now
that's one
that's two
that's three - excellent work
and four
five
six
seven
eight
nine - last one
ten - excellent work shaking out those arms taking a deep breath in
and out
now standing with your feet about shoulder width apart up nice and
tall keeping that core tight let's hinge at the hips
with a slight bend in the knees we're going to work that upper back now
our arms are straight by our sides like this or down in front
and what we're going to do is bring back by bending those elbows squeezing those
shoulder blades together slowly coming back down we're going for
ten let's go
one
two
squeeze those shoulder blades together
three - come all the way down
four
focus on those upper back muscles
five - excellent work
six
seven
eight
nine - last one
ten - excellent work shaking out those arms
okay let's work the back of the arms and the
front of our upper body you're going to make sure your chair's
sturdy so if you need to placing it against a wall
what you're going to do is bring your legs out
you're going to push down on the chair slight bend in the knees bending
from the hips arms are straight pushing down on the chair we're just going to
lower our self down from the elbows
and we're pushing up focusing on our arms when we
come up when the arm's straight we're
squeezing those muscles at the back of the arm let's go for ten
one
two
three - all the way up
four
five
six
seven
eight - two to go let's go
nine - last one
ten - excellent work shaking out those arms taking a deep breath in
and out
okay let's work the lower body now
we're going to do two exercises we haven't done before
so make sure you strengthen both legs up equally we can do a lunge but
to make it a bit easier for you today we're going to do a partial lunge
what we're going to do is stand up nice and tall in a split stance position that
core is tight we're holding on to the chair
shoulders are back we're going to come up onto those toes
of that back leg
and our hips are facing the front our toes are facing
the front as well
get yourself in the right position we're going to come
as far down as we feel comfortable it's called a partial lunge because we only
come down a little bit and then we're coming up if you get any
pain don't go down as low well don't do this exercise just stick
to the squats again we're going to come down
as far as we feel comfortable coming up okay we're going to go for five on this
side change legs and then we're going to go through that again
let's go
one - focusing on both legs as you come up
two - excellent work
three
four - and last one
five - excellent work let's change sides
doing the exact same thing
in that split stance position up nice
and tall remember you remain upright through this exercise
up onto those toes
and let's come down let's come up
excellent work and five
one
two
three
four
and five - great work changing legs
let's go again
one
two
three
four - last one
and five - excellent work changing sides
same thing let's go
coming down as far as you feel comfortable
one
two - focusing on both legs throughout as you come up
three
four - and last one
five
excellent work shaking out those legs
taking a deep breath in
and out
okay now we're going to work the muscles in the back of our lower legs
doing calf raises an exercise we've done many times before
standing next to our chair feet are close together we're coming
up onto the toes holding for two seconds slowly coming down
let's go for five
hold
one, two
and down
again come up
hold
one, two
down
excellent work
and up
one, two
down - two more let's go
up
one, two
down - and last one
up
one, two
and down
excellent work shaking out those legs
taking a deep breath in
and out
okay now what we're going to do is a sumo squat
so we're up nice and tall core is tight we're going to place our feet slightly
wider or wider than what we do in the normal squat position
just like this so our knees are in line with the toes
what we're going to do now
is the exact same thing as we do with a normal squat but we're going to place
our hands like this
so our shoulders are back we're keeping
them close to the chest we keep our body upright
we sit back and then we come up we're only going to do a partial sumo squat as well
so again we sit back
come up
as we come up we squeeze the muscles in the thighs and our glutes or our buttocks
and again we sit back
come up knees in line with the toes let's go for ten
one
two
three - making sure you sit back keep that body upright
that's four
five
six
seven
eight
nine - and last one
ten - excellent work shaking out those legs
taking a deep breath in
and out
okay so we've now done the
first session of these exercises it's now time to grab
your hand weights or you canned food or your water bottles
so grabbing onto those if you need a break pause the video
and have a little break and when you're ready let's get in to the exercises
okay so getting back into those bicep
curls feet are together arms are straight by your side curling up
coming down now let's go ten
one
two
three
four
five
six
seven
eight
nine
and ten - excellent work coming down let's get
straight into those alternating arms let's go
and that's two
three
four
five
six
seven
eight
nine
and ten - excellent work coming down taking a deep breath in
and out
okay we're now going to get in to we'll do
the front raises now so feet remain together core is tight you're in that upright
posture with your shoulders back and
down you're going to bring the arms up like this to 90 degrees
slowly coming down let's go for eight
one
two
three
four
five
six
seven
and last one
eight - excellent work shaking out those arms
placing those weights down
taking a deep breath in
and out
okay we're now going to work the front of the body and the back of
the arms we're up nice and tall getting into that chest press
slight bend in the knees
hinging at the hips we're coming down
focusing on those arms pushing up excellent work let's go for ten
one
two
three
four
five
six
seven
eight
nine - and last one
ten - excellent work shaking out those arms taking a deep breath in
and out
okay picking up your
weights again we're going to get into
those rows so let's stand up tall feet shoulder width
apart slight bend in the knees bending forward arms straight let's pull back
hold
coming back down let's go for eight coming up
squeezing those shoulder blades together coming down and
one
two
three
four
five
six - and last one
seven - excellent work
placing those weights down
taking a deep breath in
and out
okay so we've got three exercises to go
we're now back to working the lower body
we're going to start with those partial lunges
so we're up nice and tall getting into that split stance position
coming up onto those toes and on to that back foot
we're coming down and we're coming up
let's go for five
one
two
three
four
last one
five - excellent work
let's change legs let's do the exact same thing
get yourself in the right position and let's go
one
two
three
four
and last one
five - excellent work
we're back onto that other leg
let's go
coming down
one
two
three
four
and last one
five - excellent work
five more to go other leg let's go
one
two
three
four
and last one
five
excellent work shaking out those legs
taking a deep breath in
and out
okay grabbing on to one
of your hand weights we're going to get back into that sumo squat
so feet wider than usual up nice and tall
now we're going to bring that
hold on to the weight like this bring it in nice and close
shoulders are back and down
keeping it close to the body locking it in
we're going to sit back
and then come up remember we're squeezing the
front of the thighs and our glutes
as we come up we're keeping the body
upright throughout let's go for eight
one
two
three
four
five
six - two to go let's go
seven
and eight - excellent work taking a deep breath in
and out
okay we've got one exercise to go let's shake out those legs
we're going to finish off with those calf raises
five repetitions holding for two seconds as we come up
okay so we're coming up
nice and tall on to those toes
coming down let's go for five
one
two - remember to hold
three
four
and last one
five
excellent work shaking out those legs
taking another deep breath in
filling up those lungs slowly breathing out
okay taking a seat on your chair
okay let's do some shoulder rolls nice
gentle shoulder rolls focusing on relaxing that body
five
four
three
two
and one
excellent work taking another deep breath in
and a slow breath out focus on relaxing that body again
okay shaking out those legs
okay shaking out those arms
and we're all done for that full body strengthening workout in a standing position
you all did an excellent job following along to that workout
now if you did have trouble with that
workout make sure your weights are a little bit
lighter or go through the exercises first without any weights as you start
to get stronger it'll be much easier and you'll be
able to keep up with me
excellent job again following along to
that workout if you did like the workout make sure to give it the thumbs up
and subscribe to this channel for regular exercise videos to help you
improve your health and fitness also let me know how you went below in the
comment box and that's it for today i hope you
enjoy the rest of your week i'll see you next time i'll catch you then