hi there and welcome to this get exercise component video down here with
Alice and we go through the beginner circuit view this is a fantastic workout
for exercising the muscles of your legs your upper body and your core so well as
really engaging or fitness so today we're going to be going through five key
exercises now all these exercises on the youtube channel so if you're not sure
about technique
make sure you watch those videos that shows you how to exercise effectively as
possible and also minimizes any risk of injury so we're going to those five
exercises three times the first time we can use as a warm-up and also just use
the exercises and then the next two rounds were going to do some high
repetitions to really start working your muscles and your fitness now this
workout is designed so that you can do it as we go along and it doesn't require
any special equipment all you need is something to step up on and some to sit
down on so whether that's a chair at home or bed or a park bench outdoors so
first of all Alison's to show the first exercise the chair squat so if everyone
gets in position you're going to be doing five of these to get warmed up
really Alice and go good and really focusing on keeping the knees out words
she goes that's two and she's going down the speed of to pause at the bottom then
coming one out
xcellent 25 brilliant
next we'll come down to the wall and you'll be doing wall press-ups and with
these if you find will press ups too easy you can move to kneeling press-ups
or full press-ups so it's whatever you feel most confident with so now 42 what
the upper body to get in position and what you can see here and it's actually
into her wrists Kylie so she's going to her knuckle so if you put your wrists
this is an easy thing you can do to adapt exercise so 325 and go great one
and keeping a nice straight body like this to speed up to going down pours and
one coming up three
four and five fantastic next exercise is gonna be the glute bridge so working the
glutes and the hamstrings you can't ask the mats going to do five of these the
game to get warmed up at a speed of one coming out poisoning the top and then to
coming down
you ready Alice good one too if you cross your arms over your chest 34
really engaging those glutes and five now I'm going to turn around and do the
plank we do this for five seconds and if your arms out side by side really good
looking straight down and 123 putting that core in 45 excellent final exercise
isn't with the step ups and what we can do three on each leg starting on the
left leg great and now the right leg three more
fantastic so much for getting all warmed up now we're now going to go through two
more rounds of this but this time I'm going to 12 repetitions of each exercise
now if you can do 12 repetitions and find your losing technique for your
muscles are going to tarde stop there and use the rest of that exercise for
rest
make sure you note down how many repetitions you've done that when you
come back to it you can see if you can be that school now what we're going to
do is we're about 15 seconds rest in between each exercise and we have a
minute break once we've done the five before we do the final five
so first exercise is made the chair squats going to 12 repetitions already
against the starting position ready go two down one up good one to making sure
keep your core really engaged in top 10 3 for keeping those knees out as you go
down and as you go up 56 really squeeze those glutes really engage them 78
keeping this really nice tall posture nine
10 final two really good
11 11 and 12 great next exercise is going to the wall press up and over
twelve repetitions again in the starting position ready go 1 really good giving
this again really nice tool position between the head and the feet has 34
56 keeping your core really engaged 789 getting hard work now to really keep
that tall posture 10-11 final 10 and 12
great now going to come down to the floor the blue bridge position hands
over your chest take a good breath ready to go and start with the 12-1 good to
really squeezing those groups the top three for keeping your tummy tucked in
as you go five really good six what those glutes the strongest muscle in
your body 78 breathing out as you come up
9-10 final 211
12 now we're all over 2a friends and do the plank
we're going to hold it for 12 seconds in position and depart and go really
keeping your core top 10 and also really squeezing the glutes 45 tighter than
this group 67 really working the core aids 9-10 really cool going two more
seconds 11-12 really gonna rest there so they got 15 seconds before the next
exercise take a few d perhaps the next doing the step-up we're going to do six
repetitions on each leg so we'll start on the right leg do really well six the
right leg to start starting position ready and go one goods to making sure we
still keep that core engaged after in the plank 34 driving with the glutes to
go up 56 good now change legs onto the left leg one two really good rhythm
three keep that to portion out anymore tired
45 final 16 fantastic and rest there so we now have a minute break so you can
get your water make sure you have some deep breaths best things to make sure
you just keep walking around rather than sitting down for this full minutes now
if you have any questions at all with this workout
please feel free to comment on this video and we'll see if we can get back
to and see how we can help you out with that question
yeah
great 10 seconds left before we go again
so first exercise my last time the chest squats
so we're going to position ready to go 321 ready to go and start 12 more
repetitions good one to make sure you sit back with the squats three really
good for really squeeze those glutes work your glutes five pretty good six
keeping those knees out you had really good technique seven a really good keep
going for more nine controlling the speed going down 10 final 211 keeping
that posture and 12 good 15-second break before we get ready to the wall press up
so if you start walking into position and focus on this really keeping a nice
tall posture and remember this is too easy you can be doing the kneading Press
that press up with a full pushup
you ready Alice in position and go one pretty good 23 making sure the belly
buttons top 10 all the way core engaged for five really nice tall posture again
we really fixing that posture 67
aight keep going really well
9 30 minutes in the arms and the chest 10 final 211 last 112 really good now
we're down to the mat do locally exercise against we're going to do the
glute bridge to get in position have a few deep breaths capture breath across
your arms across your chest ready to go get ready go 1 really getting these
boots to curling that spinal format 34 good get your belly button top 10 56 in
those boots halfway there doing really well
72 really making sure she's curling her pelvis up as she comes up
9-10 squeeze the juice the top final to 11 and 12
excellent now we do the plank so if you roll over Alice
take a couple seconds before you get in position get your breath
we're really focused on this one I'm really turning the court as we're
working hard now going to keep the court at ten and really squeeze the glutes
make sure you keep that good position ready to go and start so cause really
tucked in glutes squeezing or keeping this to posture really trying people
call up really good
that's five six seven eight nine ten eleven twelve fantastic . the final
exercise nearly they're doing really well we're going to start getting the
right leg at the step up going to six again on each leg to finish off doing
really well nearly the end of the workouts getting the starting position
you ready and go one two really good rhythm keep going with nearly there
340 nice to posture 56 good now last exercise just on the left leg one to
really squeeze those glutes keep the core engaged 345 last-16 world and
fantastic job high five
hope you found this really good workout make sure you note it down how many
exercises you've done or how many repetitions of each exercise so the next
time you come back you can see if you can beat your score and if you start
buying this too easy you can move up to the intermediate circuit which is even
more challenging hope you found this exercise confident video useful please
comment if you have any questions at all