G'day everyone welcome back to another
exercise video
what we're going to be going through in
today's exercise video is a full routine
to help get you stronger to get you
moving better and to also help you
lose weight if you do do this exercise
video consistently
and of course combining it with a
healthy diet now in this exercise video
today we are going to be using hand
weights
if you don't have hand weights you can
use tin food
if you don't have canned food you can
use water bottles of equal size
obviously fill them up
and before we get
into it
make sure you do one of the warm-up videos
and go grab your hand weights and once
you've done that
let's get into it okay so today's
workout is going to be more of a
continuous workout so do your best
if you do have trouble with it today
that's fine stay consistent
as with all the workouts the more you
practice the better you're going to get
standing up nice and tall next to your
chair arms by your side as you can see
i'm standing in a split stance position
with one foot in front of the other like
this now my feet aren't together
they're apart what we're going to do is
stand with our shoulders back and down
we're going to start with some bicep
curls so our palms are facing the front
arms are straight we're curling up
coming down we're going to go for six
let's go - one
two
three
four
five
and six excellent work as the
weights come up
turn your palms to the front push up to
the front
coming down again we're going for six
following along with me - one
two
three
four
five - keep that core tight and six
excellent work bringing the weights down
let's change our foot position
other foot in front now up nice and tall
let's get
back into those curls let's go - one
two
three
four
five
and six excellent work palms facing
the front let's go for another six
pushing up
that's two
three
four
five
and six
excellent work come bring the weights
down taking a deep breath in
and out
okay with your feet together now
hinging at the hips slight bend
in the knees arms like this by your side with
the bend in that
elbow we're going to come up we're going
to do both arms at the same time
so arms like this we push back come back
to the start position
squeezing the muscle in the back of the arms
as we come back let's go for
twelve
one
two
three
four
five
six
seven
eight
nine
ten
eleven
and twelve okay let's get back into that
split stance position
one foot in front we're up nice and tall
just going to bring up
our arm like this to the front we're
going to go for 12
let's go one
two
three
four
five
six
seven
eight
nine - keep that arm straight
ten
eleven
and twelve excellent work let's
change foot position let's do the exact
same thing let's go
one
two
three
four
five
six
seven
eight
nine
ten
eleven
and twelve excellent work
shaking out those arms again taking a
deep breath in
and out
let's now get on to working
a leg starting with a squat as we
usually do the squat
we hinge at the hips we sit back now our
weights are by our side
or our arms are by our side with weights in them
and we're going to sit back we're going to
keep our chest up
we're going to sit back like this and
then we're going to come up we're going
to go for five
let's go
one
two - keep that chest up stick that bum
out
three
four
last one
five
excellent work have a little break
shaking those legs
when you're ready we're going to go for another five
one
two
three
four
and five
excellent work shaking out those legs
going to go for another five you can do it let's go
shoulders back and down hinging
at the hips let's go
one
two
three
four and last one
five - excellent work shaking out those
legs
taking a deep breath in
and out
if your arms are getting tired place the weights down
follow along without the
weights
what we're going to do now is work our
calves
so again our shoulders are back and
down we're
coming up nice and high on those toes
we're going to go for five
let's go - one
two
three
four
and five excellent work shaking out those legs
let's go for another five
one
two
three
four
and five again shaking out those legs
let's get straight into another five
let's go - one you can do it
two
three - up nice and high
four
last one - five
excellent work
placing those hand weights down
taking a deep breath in
and out
okay what we're going to do now is work
our hips we're up
nice and tall we're going to bring our
leg out to the side like this
with our toes facing the front let's go for five
one
two
three
four
and five - excellent work let's do five on this side now
keep that leg straight - one
two
three
four
and five - great work on to the other leg
one
two
three
four
and five
last five on the other leg
let's go
one
stand up nice and tall - two
three - putting it in let's go two more
four
and five - excellent work you're going to be
feeling those legs working let's shake
out those legs
let's take a deep breath in
and out
let's get back into the upper body now
we're going to place our hands on the
chair
we're going to bring our legs out like
this making sure the chair is nice and sturdy
pushing down against the wall if you need to
now you're going to have a slight
bend in the knees bending at the hips
you're going
to bend at the elbows come down pushing
up
excellent work we're going to go for
five let's go
one
two
three
four
and five - excellent work let's go again another five
one - really straighten those arms when you come up
two
three
four
and five - excellent work five to go let's
go
you can do it
one
two
three
four
and five - excellent work
shaking out those arms taking a deep breath in
and out
okay so grabbing your hand weights again we're going to finish off by
working the upper back
you're going to bend at the hips
keeping that upper back straight
arms are by our sides like this we're going to come
up
like this squeezing those shoulder
blades together we're going to go for five let's go
one
two
three
four
and five - excellent work coming up taking
a deep breath in
and out
okay get back into position
let's go for another five
one
two
three
four
and five excellent work coming up and let's
go for the last five you can do it let's
go
one
two
three
four
and five - excellent work placing those weights down
taking a deep breath in
and out
okay sitting in your chair
let's do some shoulder rolls
one
two
three
four
and five - excellent work let's shake out those arms
that's your legs let's shake out your legs
now let's shake out our arms
okay let's take another deep breath in
and
out
okay focus on relaxing the body
letting everything relax you've all done
a great job with that workout
we've worked the whole body we've done
it using dumbbells now if you did have
trouble with that workout
you can come back to it another day stay
consistent you can also decrease the
weight
of your hand weights or your dumbbells
to make it easy for yourself
as you start to get better you can
progress it let me know how you went
below in the comment box if you did like
this workout
make sure you give it the thumbs up
also
subscribe to this channel for regular
exercise videos to help you improve your
health and fitness
i'll catch you soon for more workout
videos i'll see you then
