G'day everyone, welcome back to another exercise video
What we're going to go through in this exercise video today, are some
Leg exercises to get those legs nice and strong. We're going to
go through some double-leg exercises first
That's working the legs, both at the same time
And then we're going to go through some single-leg exercises, which is working
One leg at a time, to get them nice and strong
Making sure they get strong equally as well
So these are some great exercises to do to get those legs strong, let's get into them
Okay so let's get started with the first exercise, which is a partial squat
So we're standing behind our chair, feet are just over hip width apart
With the squat, remember we sit back okay, so we don't come forward at the knees like this,
we keep that chest up throughout the exercise, we hold on with both hands
we sit back, as if we're sitting on a chair behind us
And then we push up with equal weight through those legs, making sure the hips are straight
The knees are straight at the end of the movement
Holding on to the chair
We're going to sit back, we're going to come all the way up
Let's go for 10 repetitions, following along with me
Partial squat
One
Two, equal weight through those legs
Three
Four
Five, excellent work, five to go
six, making sure you're sitting back, you're not coming forward, that chest is up
Seven
Eight
Nine, and last one
Ten, excellent work, shaking out those legs
Okay now what we're going to do is the same movement, we're going to come
Further down into the squat. So this time we're coming down like this, keeping that chest up
We're coming up. If you do have trouble with this exercise
Just stick to the partial squat, again for another 10 repetitions
Let's go for ten
One
Excellent work, equal weight through those legs
Two, keep that chest up, sitting back
Three
Four
Five
Six
Seven
Eight, two to go, let's go
Nine
Last one, sitting back, hold
When we come up, equal weight through both legs,
pushing those feet through the ground, coming all the way up
Straighten the hips, straighten those knees, excellent work
Shaking out those legs
Okay now we're going to do another variation of the squat
This time, our legs
Are wider apart with the movement, now our knees are always in line
With our toes, chest is up, we sit back
We come up
So it's the exact same movement as what we did before
The legs are wider apart, this is known as a sumo squat
You can place your hands up like this, you can place them out in front
Whatever's most comfortable, even by your side. So coming down
Pushing all the way up. Let's go for eight, following along with me
One
Two, making sure those knees are in line with the toes
Three, sitting back
Four, great job
Five
Six
Seven, all the way up, last one
Eight, excellent work, shaking out those legs
Let's take a deep breath in
And a slow, gentle breath out
Okay so now we're going to get into some calf raises, up nice and tall behind your chair
We're coming up nice and high onto those toes
Slowly coming down, let's go for ten
One
Two, up nice and high, push all the way up
Three
Four, excellent work
Five
Six
Seven
Eight
Nine, hold
Slowly coming down
Last one, coming all the way up
Slowly coming down, shaking out those legs
Taking another deep breath in
And out
Okay taking a seat in your chair
Okay so let's get into some sit to stands now,
you're going to place your hands on the armrests for this exercise
Or you can place them across your chest to make it more challenging
I’m going to do it with my hands on the armrests. You want your feet
About hip width apart
Making sure your knees are in line with your toes throughout
When you're ready, you're going to push through those armrests,
and then push through those legs and let's go in three
Two
One
Coming all the way up
Excellent work, now reaching back for those armrests, nice and slow, sitting down
Excellent work, let's go for ten
One, great work
Slow back
Two
Three
Nice and slow
Four
Five, all the way up
Reaching back, slow down, excellent work
Six
Seven
Eight
Nine, last one, reaching back, nice and slow
And ten
All the way up, nice and slow back
Great work, shaking out those legs
Taking a deep breath in
And out
Okay standing up behind your chair
Okay so let's get into some single-leg exercises now
It's a good idea to do single-leg leg strengthening exercises to make sure
You strengthen both sides, get them equal in strength
What we're going to start with are some lunges, so we're up nice and tall next to our chair
Or I should say partial lunges, we're only doing a partial lunge when we do this
We step forward, we come up onto those toes of the back foot
We drop that knee slightly, come back up
Bring our feet back together like that
Now make sure your knees are in line
with your toes when you do this, so you don't want your knees shaking
Really concentrate when you do it. We'll go through it once more, we step forward
We come up onto those toes of the back leg, we come down slightly
We come back up, bring our legs back together
Let's go for five, following along with me, bring that leg out
Up onto those toes, coming down, coming up
Coming back together, excellent, again, stepping forward
Up onto those toes, coming down
Coming up
Coming back together
Three to go, stepping forward
Up onto those toes of the back leg, bring that knee down
Pushing up
Coming back together, let's go again
Stepping
To the front, coming up onto those toes, coming down
Coming up
Coming back together, and last one, stepping forward, coming up onto those toes on the back leg
Coming down, coming up
Coming back together, excellent work, shaking out those legs
Let's do the same thing on the other side now
Bring the other leg forward
Coming up onto those toes of the back leg, coming down
Coming up, coming back together
Okay let's go for five, stepping forward
Coming up onto the toes of the back leg, coming down, coming up
Back together, excellent, again
Stepping forward, up onto those toes, coming down
Coming up, coming back together
Again, stepping forward
Up onto those toes, coming down, coming up
Back together
Excellent, two more, stepping forward
Up onto those toes, coming down, coming up
Back together, and let's go once more, coming
Forward, up onto those toes, coming down
Coming up
Back together, excellent work, shaking out those legs
Taking a deep breath in
And out
Okay so let's get into some hip exercises now, holding on to the chair
We're keeping the leg straight; we're bringing it to the front like this
Slowly coming down, we're going for eight, let's go, one
Two
Three
Four
Five
Six, two to go, let's go, seven
Making sure that leg's straight throughout
And eight, you're coming down, nice and slow
Same thing on the other side
Let's go, one
Two
Three
Four
Five
Six
Seven
Last one
Eight, excellent work, bring that leg down
Now we're going to bring our leg out to the side, making sure our toes are facing the front
We're up nice and tall, core's tight
Holding onto that chair, let's go for eight again, bring the leg out
Slowly coming back down, again, coming up
Back down, let's go for six more, one
Two
Three, stand up nice and tall
Four
Five
And six, excellent work
Let's do the same thing on the other side, I’m just going to move my chair over
Exact same thing, going for eight repetitions, up nice and tall, let's go, one
Two
Three
Toes are facing the front, they're not facing out to the side, and that's five
Six
Seven, last one
Eight, excellent work
Now we're going to get into some hip extensions, so the leg's straight
We're bringing it backwards this time
Holding onto that chair, one
Two
Three
Four
Five
Six
Seven, last one
Eight, excellent work
Doing the same on the other side
Let's go for eight
Up tall
One, leg's straight
Two
Three, toes are facing the front
Four
Five
Six
Seven
And eight, excellent work
Okay so we're now going to get into the last exercise
Which is some single leg calf raises, so we've done
The double leg calf raises, and that's where we hold onto the chair with both hands
We come up onto those toes like that, slowly coming down
This time what we're going to do is
One leg at a time, so it is more challenging
Of an exercise, do your best with it,
if you can only do one or two that's fine, if you can't do any
Just stick to the double leg exercise
So you're holding onto the chair, you're up nice and tall
All you're going to do is bring one leg up
You come up onto those toes like that, slowly coming down
Now you can lean onto the chair
A bit more, to make the exercise a bit easier, as you're using your upper body to help you up
Do your best, really focus on that leg
And let's go for five, following alone with me, let's go, one
Excellent work
Two
Three
Four
And last one
Five, excellent work, making sure you're keeping that leg straight,
you're going to feel that back of that
Leg working
Shaking out the legs
Let's do the same thing on the other side
Up nice and tall
Bring the other leg up
And you're going to come up onto the toes of the opposite leg now
Slowly coming down, let's go for five, one
Two
Up nice and high, slow down, three
Four, last one
Coming all the way up
Hold, slowly coming down
Excellent work, shaking out those legs
Taking a deep breath in
And a gentle breath out
Excellent work following along to that exercise video today
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To help you improve your health and fitness
And that's it from me, for today, I’ll catch you again soon, until
Until then
Keep moving, and I’ll catch you next time