G'day everyone! Welcome back to another exercise video. What we're
going to go through in this exercise video today is a very first strength Saturday exercise session
in which we'll solely be working on improving your strength using equipment like I’ve got over here.
We've got resistance bands, we've got hand weights or dumbbells, we've got ankle weights as well.
Each Saturday I’ll be uploading a video which will include one or a combination of this equipment.
So it's a good idea to purchase some equipment if you want to follow along with me. You don't need
equipment if you don't want to purchase any, you can still follow along to the exercises.
For today's exercise session what we're going to be using are hand weights,
so I’ll be using the dumbbells over here. If you don't have hand weights, you can use
canned food, or drink bottles. Equal weight on both sides, and also make sure you're
warmed up before we get into the exercise video. Make sure you subscribe to the channel as well
so you're updated when I post a new video every Saturday.
Enough chat, let's get into the exercises! As I said make sure you warmed up
I’ll pop a link up here in the corner. Grabbing your hand weights,
up nice and tall next to your chair. What we're going to start with is a partial squat.
So your feet are shoulder width apart or just over shoulder width apart you're up nice and tall,
your hand weights are just by your side. We're going to grab on to heavier weights
actually because this is a squat all you'll be doing is holding the weights by your side.
So you're up nice and tall, feet just over shoulder width apart. What we're going to do is
just squat back, your knees are in line with your toes, your chest is up and then you come back up.
So we're just warming up those legs a bit more before we go deeper into the squat. Again what
it looks like is this, so we squat back we come back up we're going to go for ten repetitions.
Let's go; one, keep those shoulders back and down chest up, two, knees in line with the toes,
three, four, following along with me let's go, six more; five, six, seven, eight,
nine, last one, ten, excellent work! Shaking out those legs,
taking a deep breath in and out. You'll find your hands start to get a little bit weaker as
the exercise session goes on, you may feel it in your forearms as well, so pop the weights
down and give your arms a little bit of a break. Let's take another deep breath in and out,
grabbing back on to your hand weights, up nice and tall, again shoulders back and down, weights
by your side, we're going to go into the squat. Again we're going to squat a little bit deeper
this time, the core's core is tight, that's it. Squatting back, chest up, come back up. Let's go
for ten following along with me, let's go! One, it's going down coming up, two,
keep those knees in line with your toes throughout sitting back, that's four, five, six, seven,
eight, nine, last one, ten, excellent work! Popping the weights down, shaking out those legs,
shaking out those arms, taking a deep breath in and a slow breath out.
Grabbing on to your weights again, now if you are getting a bit tired through this exercise
pause the video and go at your own pace. You will be able to catch up eventually,
you’ll keep up eventually as you get stronger as you get fitter, but you're in no rush.
Let's get into some calf raises now. For this one we come up nice and tall into onto the toes,
nice focus controlled, excellent work we're going to go for ten.
Let's go one, I’m nice and tall, two, turn side on so you can see what I’m doing, three
coming down, four five, so working our balance here as well strengthening low legs, seven,
eight, nine, last one ten. Excellent work!
Shaking out those legs. Let's get straight into some squats.
Feet just over shoulder width apart chest up let's sit back; one, two, three,
four, five, six, seven, eight, nine,
let's go, coming down, coming up, excellent work! Shaking out those legs,
taking a deep breath in and out. What I was going to say on that
last rep when I paused was make sure you keep good technique throughout.
So your shoulders are back and down, your knees stay in line with your toes, your chest is up.
Let's shake out those legs, shaking out, out the arms,
okay let's take another deep breath in and out. We're going to get into the calf raises again now.
Shoulders back and down arms both sides are just holding
on to the weight so you can relax your arms. Let's go, one, two, three, four, five, six, seven,
eight, nine, last one, ten, excellent work! Shaking out those legs.
Let's get straight back into some squats. Ten 10 repetitions shoulders back and down,
arms relaxed by your side, feet just over shoulder width apart,
sitting back, coming up. Let's go for ten. One, two, three, four,
five, six, seven, eight, two to go let's go, nine, make sure your technique stays correct,
and last one, let's go, ten, excellent work! Shaking out those legs, popping the weights down,
shooting out those arms, we are going to do another set of calf raises.
Shaking out those legs again, taking a deep breath in, gentle breath out,
grabbing on to those hand weights we're going to get into the calf raises so we're coming up,
coming down. Let's go for ten; one,
two, three, four, five, six, seven,
eight, nine, last one, coming up all the way up, hold, one, two, coming down, excellent work!
Shaking out those legs, popping the weights down so put them over here,
shaking out those arms, shaking out those legs. Again have as much break as you need for this
exercise before the next exercise, pause the video if you need to.
When you're ready grabbing on to some lighter weights.
Now we're going to work the upper body, what we're going to do is work the
shoulders. So shoulders back and down bringing the weight up to parallel just like this,
it's parallel to the floor, slowly coming back down. Going to do the same
with the other arm coming up, coming down. Let's go eight each side following along with me;
one, two, three, four, five, keep upright, keep that core tight, six,
seven, and eight excellent work! Let's go again following along with me; one, two,
three, four, five, six, seven, last one and eight, excellent work!
Popping the weights down, shaking out those arms, taking a deep breath in and out.
When you're ready, grabbing on to your hand weights,
we're going to work that upper back. It's a slight bend in the knees hinging at the
hips. Your back straight, arms come down by your side, you're pulling up squeezing those
shoulder blades together, we're going for ten. Let's go; one, two, three, four, five, six, seven,
eight, nine and last one, ten, excellent work! Taking a deep breath in
and out, you can pop your weights down. We're going to do two more sets of that and we're
going to finish off with an arm exercise. When you're ready grabbing on to your weights
again let's go for another ten. Slight bend in the knees hinging over at the hips, back straight
make sure you're not arching that back or rounding your back.
Let's come up; one, two, three, four,
five, six, seven, eight, nine, last one, ten, excellent work!
Popping the weights down, shaking out those arms again.
We're going to go into that once more, you can do it, let's go!
Slight bend in those knees up nice and tall hinging at the hips we're almost done the first
strength Saturday exercise session putting it in. Let's go; one, two,
three, four, keep that back straight, five, six, squeeze those shoulder blades together,
four more let's go! Slowly coming down and slow up, squeeze those shoulder blades together,
slowly coming down, coming up, great work, two to go, you can do it, nice and slow, coming up,
squeezing those shoulder blades together, and last one slowly coming down coming up,
nice and slow, squeeze those shoulder blades together, excellent work!
Taking a deep breath in gentle breath out. Let's finish off with some bicep curls.
We're going to do eight each arm up, nice and tall. You can have a break if you need
to pop the weights down, when you're ready follow along with me, let's go!
One, coming all the way down straightening that arm, two, coming all the way down,
three, coming up squeezing the muscle the front of the arm coming down,
four, great work and let's keep going, five, six, seven, eight, nine, ten, eleven,
twelve, let's go four more, thirteen, fourteen, fifteen, and last one sixteen. Excellent work!
Popping those weights down, taking a deep breath in, gentle breath out, shake out those arms.
Taking a seat in your chair, shaking out those arms again let's finish
off with another gentle breath in slow breath out, focus on just relaxing that body.
Let's come back up, let's do five shoulder rolls; one, two, three, four, last one, five.
Somewhere shaking out those arms taking another deep breath in and out, shake out those legs.
Now would be a good time to do one of the stretch videos, just to get a stretch
in your body and we're all done, we're all done for that first strength Saturday exercise session.
I hope you enjoyed it as we continue with these strength Saturday exercise sessions. They will
differ in difficulty. There are so many variables we can change up so we can use the different parts
or different pieces of equipment. We can change up different things like tempo, the amount of
reps we do, the amount of sets we do, that's why I’ve dedicated a day to it each Saturday.
There will be different levels of difficulty as well from beginner to more advanced type workouts.
There will be other exercise videos as well as these strength Saturday sessions. Thanks for
following along to that workout today, I hope you enjoyed it. Let me know how you went down below,
let me know if you've got any questions down below as well. Great work following along to that
exercise session you all did a great job. I’ll see you again soon for more exercise sessions.
Remember if you did enjoy this exercise video, make sure to give it a thumbs up and subscribe
to this channel for more 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
to help you improve your health and fitness. That's it from me for today, I’ll see you again
soon for more exercise videos. Until then, keep moving, stay happy and I’ll catch you next time.