G'day everyone, welcome back to another exercise video
what we're going to go through today are the five best exercises that you should be doing
to ensure you get the most out of your exercise training
now how this exercise video is going to work today we're going to go through the exercises
quickly and then we're going to do them for repetitions
so this isn't a video where you just listen to me you're going to follow along with me as well
to get a good little workout in they are exercises
you would have seen before but I just want to confirm with you
that they are the best exercises and you should be including them in
to get the most benefit out of your training
so let's get into the exercises now as always make sure you do one of
the warm-ups which I’ll pop up here in the corner
when you're ready let's get into it
so the first exercise is actually two exercises so
we're going to do the squat and the sit to stand because they're both great exercises
that work your whole lower body and also get that core involved as well
now why I’ve chosen both these exercises for exercise number one
is because you can alternate one exercise in with the other exercise
if you do want to mix up your training or you want or you prefer one exercise over the other exercise
so let's get into the exercise now for the squat we stand up tall behind our chair
we hold on to the chair feet are shoulder-width apart we sit back
like this come to parallel we come up now we're going to do that for ten repetitions
so let's go
one - sitting back excellent work
two - make sure you're sitting back you're not coming forward at the knees
three
four
five
six - let's go four more you can do it
seven
eight - two to go
nine - stand all the way up and last one coming down to parallel
standing up excellent work let's shake out those legs
let's take a deep breath in as well
and out
so the second exercise well it's still the first exercise
an exercise which you can alternate in for the squat is the sit to stand how we're going
to do that today is feet shoulder-width apart we're going to use the armrest today if you do
want to make it a little bit more challenging you can place your arms across your chest
get yourself in a position make sure that core is nice and tight
we come forward we stand up making sure our hips come straight our knees come straight
and we slowly sit back down like that
let's go for ten following along with me
one - reach back for the chair
two - reaching back for the chair
three - excellent work reaching back
four - standing all the way up slowly sitting down
five
six - four to go let's go
seven
eight
nine - and last one sitting down standing up
now slowly sitting down excellent work shaking out those legs
taking a deep breath in
filling up those lungs and a slow breath out
so we've just gone through the first exercises the squat and the sit to stand
now we're going to work those shoulders get
those shoulders involved take them through range of motion
so we're sitting up tall in the chair shoulders are back core is
tight what we're going to do is make sure our arms are straight
thumbs are facing the front and we're going to
lift the arms up as far as you can hold for one second
slowly coming down and following along with me let's go for ten
one
two
three
four
five
six
seven - three more let's go bring your arms all the way up good
slowly coming down let's go two more
one
and last one
two
excellent work shaking out those arms taking another deep breath in
and out
so standing up now behind your chair what we're going to work now
is the front of our body so we're going to get
those arms involved we're going to work that chest in a pushing
type movement which is a movement that we do throughout our day
what we're going to do is a chair push up so instead of a chair push up you can do a wall
push up instead I will pop a link to the exercises we're doing today and that I’ve
mentioned in this exercise video down below so you can go through the exercise technique correctly
learn the technique and then you can apply these exercises into your exercise routine each week
so how we do the chair push-up is like this so we stand up tall place our hands on the chair
we bring our legs out a little bit we want to make sure we're pushing down on the chair
we're not going to push the chair out so it is a good idea to place the chair against the wall
so your chair doesn't slide out as you bring your legs out you're going to have a slight
bend in the knees and then what you do is lower from the arms so you're bending those elbows
coming down to the chair and then you're pushing up using those arms as you come up
to full extension in those elbows you're squeezing the muscles at the back of the arm so when you're
ready we're going to go for ten repetitions working the front of that body let's go
one - excellent work
two
three - great work focusing on those arms and that chest
four
five
six - let's go four more
seven
eight
nine - last one let's go
ten - excellent work shaking out those arms taking a deep breath in
and out
so we've just done a pushing type movement so we're working the muscles involved in pushing
now we're going to do the opposite where we're doing a pulling type movement which comes
important if you have to do certain activities which do involve that pulling movement it could
be something such as opening a heavy car door or a gate so we want to keep those muscles
of the upper back and the arm nice and strong and it's also a good exercise to work that posture
so what we're going to do is a standing bent over row we stand up nice and tall slight bend
in those knees we bend forward at the hips our back is straight our shoulders are back our arms
are straight that core is tight I know that's a lot to take in so take your time keeping those
arms straight and what we're doing is coming up bending those elbows squeezing those shoulder
blades together slowly coming down again arms are straight core is tight back straight we come up
squeeze those shoulder blades together slowly coming down alright ten repetitions let's go
one
two squeeze those shoulder blades together
three
four
five
six
seven
eight - two more let's go
nine
and last one
ten - excellent work bring those arms down shaking the arms out taking a deep breath in
and out
let's get into the fifth exercise now which
is a bridge exercise we'll go through this in just a second
you can do this exercise on the floor if you are capable and
confident of getting up and down off that floor
otherwise you can do this on your bed
let's get into the exercise now
so lying down on a surface whether your bed or the floor
on your back
just like this
so you're lying down you're keeping that core tight you're going to bring your legs in
just like this you're going to place your head down
on the surface making sure that neck is nice and relaxed
your arms are by your sides like this
and then what you're going to do is push through those heels and bring the hips up
so it looks like this so your core is coming your core's tight
heads on the bed and you're coming up
making sure that core is nice and tight you're squeezing your glutes pushing through those heels
then you're slowly coming down
you're making sure your pelvis is level as well so it's not tilting to one side
so again it looks like this
pushing up squeezing those glutes keeping that core tight pushing through those heels
and then slowly coming down
take as much time as you need to practice that exercise pause the video if you need to
when you're ready you've got the exercise technique down pat
let's get into it now so we're going to go for ten
let's go coming up
keeping that pelvis level slowly coming down pushing through those heels
again coming up
slowly coming down
up
great work and down
and up
and down
and up
squeezing those glutes slowly coming down
and five more let's go
one
two
three
four - and last one
five - excellent work
so sitting up now taking a deep breath in
filling up those lungs and a slow gentle breath out focusing on relaxing the body
let's just shake out the arms let's do that again taking a deep breath in
and a slow gentle breath out
excellent work and there we finished off
with a bridge exercise which is a great exercise or the best exercise
to work that core to work the glutes and to work your hamstrings as well
now if you did feel your hamstrings over working with that bridge exercise
bring your feet in a little bit which
will make it easier and you won't feel the hamstrings working so much
and there you have the five best exercises for you to be incorporating
to ensure you get the most out of your exercise training
and you feel the differences as you go about your day-to-day life
I hope you enjoyed that exercise video today if you did make sure to give it the thumbs up and
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questions you have over there you can also drop any questions down below in the comment box
let me know how you went down below in the comment box as well I’ll pop links
to everything I’ve mentioned in the video down below in the description box and that's it from
me for another exercise video until next time keep yourself moving and I’ll catch you next time