Welcome to Episode four of ten minute workouts this is going to be a four part
series and this is a final episode all about a cardio workout to help you burn
calories and feel great and as I always say a big thank you to all of you for
staying at home as much as you possibly can to help limit the spread of Covid-19
now I know it's not easy especially with all the good weather ahead of us but you
guys have been following the rules on social distancing so well
which is amazing but please remember we are all in this together and together we
can overcome this challenge just like we've overcome many challenges in the
past now while you're staying at home and socially distancing it can be very
easy to fall into an unhealthy pattern of behavior which can make you feel low
unmotivated and even dampen your immune system so it's super important that you
stay both mentally and physically active and I really hope this video helps you
do that so what are we waiting for let's begin with the workouts before exercising is
very important always warm up to prevent any injury thank you to millie and mo for
kindly filming and demonstrating these home exercises during lockdown let's
begin the workout with rocket jumps so stand with your feet hip-width apart
legs bent and your hands on your thighs jump up driving your hands straight
above your head and extending your entire body land softly then reposition
your feet and repeat and remember you don't have to do twenty four repetitions
straightaway do whatever is comfortable for you and slowly work your way up this
applies to all the exercises aim to do 24 repetitions of this exercise
nice work now before we move on to the next exercise let's have a 15 to 45
seconds recovery with a simple jog on the spot now it's time for the next
exercise star jumps stand tall with your arms by your side and knees slightly
bent jump up extending your arms and legs out
into a star shape in the air land softly with your knees together and hands by
your sides keep your abs tight and back straight during this exercise and aim
for two sets of 15 to 24 repetitions now if you do struggle with the star
jumps you can do the squats instead so stand with your feet shoulder-width
apart and your hands down by your sides or stretch out in front for extra
balance lower yourself by bending your knees until they're nearly at a right
angle with your thighs parallel to the floor keep your back straight and don't
let your knees extend over your toes aim for two sets of fifteen to twenty four
repetitions good job now it's time for another recovery with a simple jog on
the spot for fifteen to forty-five seconds
okay the next exercise is tap back so to start it step your right leg back and
swing both arms forward then repeat the opposite leg in a continuous rhythmic
movement look forward and keep your hips and shoulders facing forwards don't let
your front knee extend over your toes as you step back
aim for two sets of fifteen to twenty four repetitions we're nearly done
you're doing so great but it's now time for a quick recovery with a simple
jog on the spot for 15 to 45 seconds okay now it's time for the last exercise
burpees to do a burpee from a standing position drop into a squat with your
hands on the ground kick your feet back into a push-up
position jump your feet back into a squat and jump up with your arms
extending over your head now for an easier Burpee don't kick out into the
push-up position and stand up instead of jumping aim for two sets of fifteen to
twenty four repetitions and that's it you're all done but please don't forget
to cool down with a full stretch routine at the end to prevent any injury I will
leave a really useful NHS link to warm ups and cooldowns
in the description below in case you need it now I really do hope that you
find these exercises helped for but please remember just like I said at the
start of the video whilst is socially distancing and staying at home it's
super important you stay both mentally and physically active because it's very
easy to fall into an unhealthy pattern of behavior which can make you feel down
unmotivated and even dampen your immune system now the NHS have some really
useful articles all how to stay mentally active while
staying at home and loads of great general advice on this topic too if you
haven't read these articles yet I will leave a link to them in the description
below and I would highly recommend you check them out it's also worth
mentioning that if you are looking at trying to lose weight and dangerous
visceral fat I did make a video not long ago all about dietary advice from a
study done in Oxford and the resource of the study of pre incredible participants
lost 0.5 to 1 kilogram every single week which is great but here's
the best bit after 6 weeks participants reduced their dangerous
visceral fat by 14% they also reduced their blood pressure they also reduced
their cholesterol and they had a five centimeter reduction in their waistline
so if you are interested in finding out more I will leave a link to that video
up here and in the description below feel free to check it out and that is
the end of the video always remember that your awesome and I'll see you next
week hey guys thanks for watching this week's
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