Hi guys, I'm Saachi and welcome to the fitness formula
where we are going to start our journey towards getting
those perfect abs, a toned butt and sculpted legs
together.
This is a part of our ongoing
two week beginners challenge at the end
of which I promise you you're
going to feel a whole lot healthier
better and ofcourse fitter.
Now if you haven't already
please make sure you check out our
introductory episode to this series
because it will give you an idea of what
you're actually signing up for.
Let's get fit together using the hashtag
#GetFitGetGlamrs on Instagram
so we can repost all of your progress
pictures and workout stories as well
It's essential to get your heart pumping
with the help of a warm-up before you
begin your actual workout routine
to maximize impact and increase your stamina.
Stand with your feet together core engaged
jump your feet wider than hip width
apart and bring your hands
up to clap them over your head.
Walk your hands forward until you're in a high plank
position with your palms flat on the floor
hands shoulder width apart
tap your right hand to your left
shoulder while engaging your core
and glutes to keep your hips as still as possible.
Walk your hands back towards your feet
and stand up to return to the starting position.
Stand with your feet about shoulder
width apart toes slightly turned out
bend your knees and push your hips back
as you lower into a squat
Keep your core engaged chest lifted and back flat
Push through your heels to stand back up to the starting
position, squeeze your butt at the top.
To soothe and relax your muscles and prevent injury
it's equally important to cool down at the end of the
routine with a few stretches as well
Kneel on your mat with your knees hip
width apart and your feet together behind you.
Take a deep breath in and as
you exhale lay your torso over your thighs
Try to lengthen your neck and spine by
drawing your ribs away from your tailbone
and the crown of your head away from your shoulders
From child's pose keep your hands on the floor
sit up on your knees and then lift your
butt and press back into the downward facing dog.
Spread your fingers wide
work on strengthening your legs and lowering
your heels towards the ground as much as you can.
Relax your head between your arms and direct your
gaze through your legs or up towards your belly button
Stand with your feet together and use
your left hand to pull your left foot towards your butt.
If you need put one hand on a wall for balance
Squeeze your glutes to increase the
stretch in the front of your legs.
Stand with your feet together and arms by your sides
Circle your shoulders in the
clockwise direction for 10 counts.
Change up and circle them in the
anticlockwise direction for another 10 counts.
Finish the cool down with the figure 4
stretch on both legs
and hold it in place for 10 seconds each.
Make sure you come back for our
next episode in the fitness formula
and until next time Stay Tuned and Stay Glamrs.