G'day everyone! Welcome back to another exercise video.
I hope you're all doing really well wherever you may be in the world right now watching this video.
Thank you for your patience over the last five or six weeks with me for not posting another exercise
video. Ideally I would like to get at least one exercise video out a week, but I have taken some
time off lately just to think about what videos I want to be creating now into the future.
I want to be helping you all as much as I can with what I know. I don't just want
to be slapping some exercises together and just posting similar things out each week.
A lot of thought is going to go in to the exercise videos to come.
Also, thank you to all those people who replied to my email. I think there was over eight hundred of
you the last email I sent out letting me know what you'd like to see, so thank you for that.
You can also let me know down below in the comments what you'd like to see from now on in.
I know you're here to exercise rather than hear me speak so let's get into some exercises right now.
We're going to go through three exercises. We're going to do three
routines or three sessions of these three exercises. If you don't feel like exercising
one circuit of these exercises is enough, maybe you'll get through the first circuit and feel
like doing another circuit, then go through the second circuit with me. If you're feeling
really keen you can go through the third circuit, just to work those muscles a little bit extra. So
they're exercises that are going to work your whole body keep everything strong.
It's sort of like the minimal amount of exercise you can do to keep things strong so you can then
get on with your daily life and not have to worry about getting weaker or having a fall. It's going
to keep the right areas of your body strong. I said I wasn't going to talk too much. We're going
to get straight into the exercises. I have spoken for a little while now so let's get into it,
make sure you're warmed up. Go for a little walk warm your body up or do one of the warm-up videos
which I’ll pop a link to up here. When you're ready let's get into it. What
we're going to start with are some squats. We're going to do 12 repetitions. We're then going to
do some rows, now you can use some dumbbells for the rows. I’m not going to use any dumbbells today
and then we're going to do a chair push working the front of the body. So the legs and the core
with the squats, then we're going to do the back and then we're going to do the chest.
Let's get into it standing behind your chair. We're going to start with the squats.
Up nice and tall remember we sit back holding on to the chair. Let's work those legs,
feet just over shoulder width apart, your knees in line with your toes, coming back, coming up.
Let's go for twelve, following along with me. One, two,
three, four, five, six making sure you sit back, seven, eight, four to go let’s go, nine, ten,
eleven, last one, twelve. Excellent work! Shaking out those legs, taking a deep breath in and out.
Now let's get into the upper back, working your back. One hand on the chair, actually
we’ll do two hands to make it a little bit quicker. You can bring slight bend in the knees
bending at the hips. Arms come down, we pull back squeeze those shoulder blades together, hold,
come back down. As I said you can use weights for this exercise, making sure you're not arching your
back, you're keeping it straight. Let's go for twelve; one, two,
three, four, squeeze those shoulder blades together, five, six, seven, eight,
nine, ten, eleven and last one twelve excellent work! Coming up, shaking out those arms.
For that exercise making sure you're not arching your back; you're keeping
it straight throughout. You can do one arm at a time. If you want to as well pause the video,
and then go through it on your own. Now let's get into working the front of
that body so it's up nice and tall. Holding on to the chair, slightly bend in the knees. Let's
bring those legs out a little bit. We're going to do a push-up down to the chair like this, pushing
all the way up straightening those elbows. Again we come down pushing all the way up. We're going
to go for twelve following along With me let's go; one, two, three,
four, five, excellent work, six, seven, eight, nine, ten, eleven, and twelve. Excellent work!
You've pretty much worked your whole body. You've worked the front of the body,
you've also worked (let's just get this microphone out)
your legs and we've also worked the back of our body. If you just do that first
routine every single day, you're going to be keeping the right areas of your body stronger.
But if you really want to increase your effectiveness and get better results,
we're going to go through it again. Let's get back into it. Standing up tall
behind your chair into the squats we're going for twelve. Let's go; one,
two - making sure you sit back following along with me, three, four, five, six, seven, eight,
nine, ten, eleven and twelve, excellent work! Let's get into those rows now. We'll take a
deep breath in first, slow breath out. Slight bend in the knees hinging forward at the hips,
back straight it's not arch, arms down like this squeezing those shoulder blades together.
Let's go for twelve; one, two, three, four, five, six, seven, eight, nine, ten,
eleven and last one twelve excellent work. Shaking those arms out, taking a deep breath in and out.
Let's get into the chair press now. Legs coming out slight bend in those knees holding onto the
chair, let's come down, come up again we're going for twelve. Let's go; one,
two, three, four, five, six, seven, eight, nine,
ten, eleven - last one, twelve. Excellent work! Shaking out those arms, taking a deep breath in
and out, let's go through that circuit once more, last time let's go.
Standing up toward behind the chair, hands on the chair let's sit back,
come up. That's one let's go for twelve; two, three, four, five,
six, seven, equal weight through both legs, eight, nine - come all the way up let's go, ten, eleven
and last one, twelve. Excellent work! Shaking out those legs taking a deep breath in and out.
Let's get into the rows. Hinging the hips arms down, let's come back. One, two, three,
four, five, six - squeeze those shoulder blades together, seven, eight, nine,
ten, eleven, and twelve. Good, coming down. Let's get straight into that chest chair
press. Coming out from the chair, stepping out a little bit arms on the chair keeping it straight,
coming down bending the elbows, coming all the way up. Let's go for twelve; one,
two, three, four, five, six, seven, eight, nine, ten - two to go let's go, eleven,
and twelve. Excellent work! Let's come straight in let's get into
some calf raises. Now coming up nice and high onto those toes, and let's go! One, two, three, four,
five, six, seven, eight, nine, ten - all the way up two more let's go, eleven, and last one twelve.
Excellent work! Shaking out those legs,
taking a deep breath in and out, shaking out those arms,
and we're all done for that simple workout today. Pretty much works your whole body as I said at the
start of the video. We've worked the legs, we've worked the core with those squats as well, worked
the front of the body, and the back of the body. You can add in dumbbells for the row exercise,
as well make sure you keep your back straight. Make sure the chair's sturdy as well for the
chair press and you've all done an excellent job following along to that. It's a workout
you can do if you don't feel like exercising. It's only three simple exercises and we did do
another one at the end but if you do that you are keeping your whole body strong and you'll
find movement much easier in your daily life. Thanks for following along to that workout
today. Make sure to like this video. If you did like today's simple workout also subscribe to
this channel. For more exercise videos to help you improve your health and fitness,
there's plenty more to come and also head over to morelifehealth.com sign up to the mailing
list for a free four week exercise eBook to help you improve your health and fitness.
Stay well, stay moving I’ll catch you next time. I’ll see you then!