G'day everyone! Welcome back to another exercise video.
What we're going to go through in this exercise video today, well it's the third strength Saturday
exercise session in which will purely be working your strength. Today's workout is more of an
advanced style workout, it is a shorter workout. We're going to go through
5 exercises. I want you to let me know how you go with these exercises today because if you
do go okay with them I will incorporate them into more workouts into the future.
Two of the exercises we're doing today will be on the floor. We will also be using
some hand weights for the other exercises. So grab your hand weights,
if you do feel you can do more on the intermediate end or the advanced end of the exercises we've
done before then this exercise video is for you. Make sure you're warmed up, and let's get into it!
Now that you're warmed up, we're going to get into the first exercise. What we're going to
start with is just a standard push-up. I will talk you through how to do it,
if you can't do as many repetitions as I do today or you can't follow along with me,
stick to as many as you can do and then you can slowly build that up.
You can also do modified push-ups or chair push-ups as well, which we've done in the past.
But now let's get into the first exercise. Placing your hands on the floor just like this,
making sure your hands are underneath your elbow, what you're going to do is come up onto
those toes. Coming up onto those toes walking your feet out, making sure that core is tight,
making sure those legs will squeeze in your quads as well. Let's bring those hands down a little bit
making sure they're not too far apart, you look for that core working.
We're going to get into some repetition, so you come down,
then coming back up. When you're in position following along with me, let's go!
One, you're not going for speed you're following along with me, two, three, four, five, six,
seven, last one let's go, eight. Excellent work! Coming up taking a deep breath in, breathing
out. Let's now get into the second exercise. We're going to grab onto our hand weights,
we're going to work that upper back. What we're going to do is a row exercise
which we have done many times before. Standing up tall, slight bend in the knees,
bending over the hips making sure that back is straight, you're not arched over. Bring
those weights down by your side, you're pulling up squeezing those shoulder blades together,
coming down nice and slow. Let's go for ten. One, two, three, four, five,
six, excellent work, four to go let's go, seven,
eight, two to go, nine, squeeze those shoulder blades together, slowly coming down last one,
coming up squeeze coming down, excellent work! Popping those weights down,
let’s get into the next exercise. We're going to grab on to one weight,
we're going to do some squats, we're going to do a goblet squat. What you're going to do is hold
on to the top of your dumbbell just like I'm doing here, we're going to bring those
legs slightly wider apart than we usually do. We're holding that weight up nice and tight here,
our shoulders are back and down, everything is locked in. We're keeping the chest upright,
we come down, we come up. Just like that we're going to go for ten repetitions, let's go!
One, keep that core tight, make sure those knees are in line with the toes, two, three, four,
five, six, seven, eight, two to go let's go, nine, last one, sitting back, coming up, excellent work!
Popping the weight down. Let's now work the legs again.
We're going to grab on to our weights. I've gone for some lighter weights now,
what we're going to do are some lunges. We're going to stand up nice and tall,
shoulders back and down, the core is tight. We're stepping forward, coming up onto that back toe,
making sure the knees are in line with the toes, you come down, you push up.
We're going to go for five each side, following along with me, let's go!
Nice and controlled, one, pushing, back keep that chest up, two,
three, let's go two more, four, and last one, coming forward, coming back. Excellent work!
Shaking out those legs. The same thing on the other
side. Up nice and tall, shoulders back and down, weights by the side. Let's step forward. One,
two, three, two to go let's go, four, keep that chest upright, last one,
going forward coming back, excellent work! Shaking out those legs.
We're going to do another three on each side, following along with me. Let's go!
One, two, last one, three, excellent work! On to the other leg let's go! One, two, last one,
keep that body upright, three. Excellent work! Shaking out those legs, taking a deep breath in,
and out. Shaking out those arms, shaking out those legs again.
Let's now get into the final exercise we're going to do a plank exercise. We're going
to come down on the floor and with this plank exercise, you can do a modified plank if you do
have trouble with the normal plank. If you can't hold for the twenty seconds which I’m doing today
that's fine. Hold for as long as you can. Come out of position you can get back up
into position if you do have more time left, and as you continue with this workout video you want
to keep progressing that time so you can hold for the full twenty seconds. Then as you continue to
get stronger you can build up that time. Let's get into the exercise. Now coming
down onto those forearms just like this, making sure your elbow is underneath your shoulders.
Then what you're going to do is come up onto the toes, you can stay on your
knees into a modified plank position. We're going to go on to the toes today,
you keep your core nice and strong, you keep your legs straight squeezing those leg muscles,
keeping your bum off the floor but not keeping it too high, so keeping it down as well
following along with me, let's go! Three, two, one! Getting into position,
keeping that bum down, knees off the floor, making sure those hips are off the floor as well, keeping
that core nice and tight, holding for another ten seconds. Ten, nine, eight, seven, six, five,
four, three, two, and one, excellent work! Coming up, taking a deep breath in,
and a slow breath out. Standing up or sitting down on the floor,
let's just do some shoulder rolls. Bring those shoulders back, focus on cooling down your body.
Three, two, one, excellent work! Shaking out those arms, shaking up those legs.
Let's take another deep breath in,
and a relaxing breath out. We're all finished for that strength workout
today, I hope you enjoyed it. If you did have trouble with this exercise video today, you can
do the variations of the exercises, and if you did find this exercise video quite easy, you can go
through it a few times so you can do two or three times through that circuit. You can also work or
progress the exercises by doing more repetitions, increasing the weight or also increasing your
time like we did with the plank exercise. Thanks for following along to that exercise
video today, I hope you enjoyed it. If you did enjoy it make sure to give it the thumbs up.
Make sure also to subscribe to this channel for regular exercise videos to help you improve
your health and fitness, and head over to morelifehealth.com, sign up to the mailing
list for a free four-week exercise eBook and I’ll catch you again soon for more exercise videos.
Hopefully I do have another exercise video out this week during the week,
we’ll see how we go with that. Otherwise I’ll see you next Saturday again.
Thanks for following along, stay happy, enjoy your weekend I’ll catch you next time.