Hi guys!
We are back, ready to workout!
We've been spending a little more time
working from home,
so this is a great exercise
that you can do,
with no equipment needed,
just bodyweight
and my amazing friend and trainer Jaws
It's timed so that it's ten minutes long
and you can either do it one time through
or you can repeat it twice, three times
depending on what your,
what your time is like
so let's get started!
All right set one
we're gonna do a minute of each
of these exercises
three exercises
a squat, a push-up, and a mountain climber.
Feet are about shoulder width apart
60 seconds
so the chest is up
the knees are driving out towards the pinky toes.
and keep the weight on the heels.
Drive up and stand tall
I want you to be super careful
about those knees,
don't let the knees go into
the midline,
you wanna drag the knees out
the pinky toes
if you have good mobility
though you can drop your hips pretty low
when you're doing a squat.
Alright, let's get into our next exercise
push-ups
let's do it walk out into a plate
shoulders over the wrists
so you're keeping your body nice and still
your core, your quads, your glutes
everything is engaged
and you're dropping all the way down
and all the way up as far as you can,
elbows about 45 degrees away
from the body
it is a challenging exercise
especially 60 seconds of push-ups
that's a long time to being doing it
right just make sure your hips are forward
your core tight,
We're going into our next exercise,
we're doing mountain climbers
so in that plank position
shoulders over the wrists,
your gonna d drag your knees into your chest
make sure that shoulder stays over top of that wrist
three two one all right thirty seconds in between your sets
we're going in to set to next oh no no we're not no but no fitness for sure is
my focus I really love Fitness but I like the 360-degree approach to it like
the mental connection the physical connection and I like actually exploring
the way Fitness can just be like totally different right all right so we're
getting into set number two three exercises a minute each exercise we're
gonna start with alternating reverse lunges we'll go into a glute bridge and
then we're gonna finish on a hollow hold let's do it
all right we're going for reverse lunges so feet are together we're gonna
alternate sides during to take a step back
and then come back up so there is a 99 minute been my backe and she's gonna
drown all the way back all the way up and I'm driving through that front foot
to stand
yeah I'm not from for exactly and that found its rightful you lose the balance
it's important to remember that your core in your glutes help stabilize your
spine in your pelvis so if you're ever at balance go back to the core go back
to the goose gonna help you stabilize just so we can get that full range of
motion and we really have to drive off that front leg to stand
yeah the best way to train
yeah such a good foundation for everything else you do you can apply it
to everything bring the transition into our next
exercise it's just going to be a good bridge all the way down to the ground
we're gonna be on our back I feel they're gonna be fairly close to their
knees are gonna squeeze the glutes at the top really squeeze your glutes
you feel this in your hamstrings your glutes and your driving for the heel
and really drive the kills chained to the ground and squeeze your glutes
epitaphs
five seconds will go into
60-seconds it's also good to build a base for things if you're interested in
doing like a handstand this is a great way to build that base all right
extend so shoulder blades off the ground legs extended three two one cover all
right 30 seconds before we get into our final set set three three more exercises
of strength all right yeah so step three of exercises each exercise for one
minute we're going to do a lateral lunge then we're gonna go into burpees and
then we're gonna finish on a plank hold let's do it alright so we're going into
lateral lunges we're gonna do 30 seconds on one side and we'll step to the other
end of the mat we'll do 30 seconds on the other leg so we're gonna step out
and you want your leg on that supporting side to be the one where the weight is
on it right so you're pushing off that leg you're sitting back into a chair
you're keeping your chest up
for this movement you want to be a little more conscious where the knee is
going but if you do have really good mobility in your it's not terrible if
it's going with us supporting leg you're stepping on to you're driving off of it
try to keep that other leg nice and straight exercise that everyone dreads
is the Burpee and we're gonna give you a modification of course because we're all
on a journey together so we're gonna just step back hands down you're gonna
step back out out and in and then you're gonna step so hands down in in stead and
pick up the pace right do it nice and great and then the fourth thing the
fulcrum and for your birth your hands are down you drop all the way down here
and up jump up with the Tuck
gonna stay light keep your core tight try not to run down to the ground five
seconds we're gonna go into our final exercise a plank hold let's go final
exercise walk out into your plank I'm gonna be on our hands shoulders over the
wrists and I want you to just hold the plank right here draw your navel into
your spine and in your plank you want to really engage your quads and your glutes
I get turning everything all in right
I think if your lips start to hurt it's the great modification to come down to
the fore
yeah don't have those hips drop down dip down and really think about keeping your
navel in towards your spine 38 to one
Wow guys I don't know if you can tell by how much I'm sweating and how have hand
breathing but I think I'm gonna be one of the harder' like all body mat
workouts that we've done and and honestly I'm actually so impressed and
so mad cuz sometimes like I want something that's a little more strenuous
and this you feel it so one rep who you'll feel it if you have time you can
do two or three and really just thank you so much a great exercise to be able
to do no matter where you are with your stuff now and for those of you who don't
have time to do it now you can save this video and do it later which is a great
way to come in and be mated to join us in this routine so thank you for
watching and subscribing