G'day guys welcome to this next workout. Now as always make sure you do the
warm-up video and once done let's get
straight into the exercises.
Let's place the chair in front of us, standing up
nice and tall, keeping that stomach tight,
both hands on the chair, and what we're
going to do are known as hip abductions,
or leg swings out to the side. So coming up, coming down, let's go for twelve. One,
two, three, four, make sure that toe is facing the front,
don't point it out to the side
five, six, seven, eight, nine, ten,
eleven, and last one twelve.
Great job shaking out those legs, again
feel those glutes working. Let's go to
the other side now, again we're going to
do twelve, so following along with me
bringing that leg out to the side and
let's keep it going.
So toes facing the front the whole
way. Now a lot of the time people bring
their leg out to the side, or their toes
out to the side I should say, when they
should be facing the front the whole way,
and your legs swinging directly out to
the side. So let's go for four more, One,
two, three and last one four. Great job
shaking out those legs. Taking a deep
breath in, and out. Okay what we're going
to do now are some calf raises into heel
raises, so it looks like this. Coming up,
coming down, and then we're coming back
onto those heels. Again coming up, coming
down, and back onto those heels. Let's
do this for twelve, let's go.
One, down, two, coming up onto the heels,
and coming up, down, and two, coming onto
the heels, and that's one rep so let's
keep going. Up, down, coming up onto those
heels. That's it, that's four. Up, down, onto those heels, coming up, down, onto
those heels. Let's go six more. One,
down, and up, down onto those heels. Four to go.
Up, down, onto those heels, and up, down,
onto those heels. Excellent job. Two more.
Up, down, onto those heels, and last one, up,
down, onto those heels.
Excellent work. Taking a seat in your
chair. Let's take a deep breath in, and out.
Doing some shoulder rolls. That's it,
let's go for four. One, two, three, and last
one, four. Excellent work shaking out those
arms. What we're going to do is some sit
to stand. So you can place your hands on
your armrest, or on the chair. I'm going
to place my hands across my body. My feet
come out in front a little bit, but
coming forward and standing up nice and
tall.
Okay so making sure our knees are
extended, our hips are extended too, and
then we're slowly sitting back down, and
we're going to do that for twelve. Okay we're
gonna have a break at six, a short
little break, we're going to get back
into it. So let's go one, and down, two, and
down, three, and down, four, and down, five,
and down, and six, and down. Coming down. Shaking out those arms, shaking out those
legs. Now popping your arms back over your chest, we're gonna do it a little bit
different now. We're going to come up
nice and slow. So three seconds, coming up
one, two, three, extending the knees,
extending the hips, and slow, back down.
One, two, three.
Excellent work. Let's go five more, coming
up slow, one, two, three,
extending those knees and hips, and coming
down nice and slow, one, two, three. Okay we
got four to go let's put it in. Coming up,
one, two, three, and coming down, one, two,
three. Excellent job.
Let's go three more, coming up, one, two,
three, coming down, one, two, three.
Coming up, one, two, three, and down, one, two, three.
Let's go two more. Up, one, two, three,
and down, one, two, three.
Last one, let's go. Putting it in coming,
up, one, two, three, and down, one, two three.
Excellent work guys. Shaking out those
legs. Shaking out those arms. Taking a
deep breath in, and out.
okay now we're gonna stand next to our
chair again. closing and clenching
your fists, placing them out in front of
you, together lifting your arms up to
parallel, keeping that core tight, let's
go for twelve. One, two, three, four, five,
six, seven, eight, nine, ten, eleven
and last one, twelve. Great job shaking
out those arms. Taking a deep breath in,
and out. Going to get back into those hip
abductions now, so the leg swings out to
the side, toes are facing the
front, and let's go for twelve. One, two, three, four, five, six, seven, eight, nine, ten, eleven, last one, twelve. Great job shaking out those leg.
Let's go other side, one, two, three, four, five, six, seven, eight, nine, ten, eleven,
last one, twelve. Great job shaking out those legs. Taking
a deep breath in, and out.
Okay taking a seat in your chair. We're
going to get back into those sit to stands.
So again, either placing your hands on
the armrests or the chair, but doing what
I'm doing with your arms across your
body, coming forward a little bit, keeping
that stomach tight, standing up extending
the knees fully, bringing extending the
hips as well, and coming back down. Okay
let's go for twelve this time, straight away
straight through. Let's go, one, two, standing
up nice and tall,
make sure those legs aren't touching the
chair. Three, four, five, six, seven, eight, nine, ten, eleven, and last one, let's go guys, and twelve.
Excellent work, sitting down nice and
slow. Shaking out those legs. Taking a
deep breath in, and out. Okay
standing up next to your chair again,
we're going to get into those calf
raises, and the toe raises as well. So
it looks like this, up and down, onto
those heels. We're going to do that for
twelve let's go. Up, down, onto the heels, up,
down, onto the heels, up, down, onto the
heels. That's three so we got nine to go. Up
nice and high, down onto the heels
lifting the toes up, again coming up onto
those toes, down onto the heels, lifting
the toes up, again up onto those toes,
down onto the heels, lifting the toes up.
Let's go for six. One, and down, two, and
down, three, and down, four, and down, five,
and down, and last one, six, and down. Excellent work. Shaking out those legs. Alright let's
give those legs a bit of a break,
standing in that semi tandem position. So
one foot slightly in front of the other,
standing up nice and tall, keeping our
stomach tight, let's just hold this
position for sixty seconds. Relaxing into it.
Standing next to your
chair just in case you lose your balance.
Okay keep it going guys, stand as still
as you possibly can, keep that stomach
tight, focus on what you're doing. We've
got about another thirty seconds to go.
So following along with me. Focus, don't
be distracted. Cut out everything around
you, and just focus on this exercise and
doing your best to stay still, and to
stay balanced. Okay let's go for ten, nine,
eight, seven, six, five, four, three, two, and
one.
Excellent work, changing legs. Same thing.
So one foot slightly in front of the
other, holding for sixty seconds, relaxing
into it, fading out any external noise,
and just focusing on what you're doing. So you're
just concentrating on the job at hand.
Okay keep that still position as best as
you possibly can. Okay if you do start to
sway just focus on controlling yourself,
focus on what you're doing, don't give up.
That's it guys, put it in, we've got about
twenty seconds to go. Excellent work. And ten,
nine, eight, seven, six, five, four, three, two,
and one. Great job. Now closing those eyes,
standing up nice and tall, you will feel
yourself start to sway, focus on
what you're doing. That's it guys, putting it
in. Concentrating. Only one minute before
we change feet. So one minute each
position. Got about thirty seconds to go.
Concentrate. Let's go for twenty, nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven, six, five, four, three, two, and one.
Excellent job. Changing feet. The other
foot in front. Closing your eyes again,
holding for sixty seconds. Relaxing into it.
Don't hold your breath. Doing your best.
And as I said previously, if
you come out of position, that's fine.
Recenter yourself by holding onto the
chair, and get back in the position as
soon as you can. We're halfway through this
exercise now. We're all done for the
balance work after this. And let's go for
fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven, six, five, four, three, two, and one.
Great job, shaking out those legs. Taking
a deep breath in, and out.
Okay now let's finish off with some
punching to the front, slight bend in the
knees, keeping that stomach tight,
and just punching straight out in front.
Just like this, we're gonna do this for
sixty seconds just to finish off. Keeping that
that stomach tight, punching out straight
in front of you, let's get those arms
moving. We have done more leg work during
this exercise session, so we're just
going to finish off with those arms, to
get the heart rate up, feeling a bit of a
burn in those arms. Let's keep going for thirty seconds guys, putting it in, we're almost
done
for today. And let's go for twenty, nineteen, eighteen, seventeen,
sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven, six, five, four, three, two, and one. Great
job guys taking a seat in your seat in your chair.
Taking a deep breath in, and out. Let's do
some shoulder rolls. One, two, three, four,
five, shaking out those arms, shaking out
those legs. Let's take three slow breaths
in and out,
breathing in through the in through the nose, and out
through the mouth. Relaxing the body.
Let's go two more. Breathing in
through the nose, out through the mouth.
And last one, in through the nose, out
through the mouth. And we're all done for
today guys,
excellent work following along, I'll see
you for the next work out.
