
English: 
Now as always if you haven't done the
the warm-up video yet make sure you do
the warm-up video if you have done the
video let's get straight into it sitting
up nice and tall in your chair what we're
going to start with today are some shoulder
abductions so we're going to place our
arm by our side thumbs facing out to the
side and we're gonna lift our arms up
nice and straight and we're gonna hold that
at 90 degrees for five seconds
one two three four five and then we're
gonna bring them down then we're gonna
lift back up hold for five seconds one
two three four five now let's bring
those back down keeping your arms
straight throughout this exercise with
your thumbs facing out to the side let's
go up again sitting up nice and tall
let's go one two three four five bring

English: 
Now as always if you haven't done the
the warm-up video yet make sure you do
the warm-up video if you have done the
video let's get straight into it sitting
up nice and tall in your chair what we're
going to start with today are some shoulder
abductions so we're going to place our
arm by our side thumbs facing out to the
side and we're gonna lift our arms up
nice and straight and we're gonna hold that
at 90 degrees for five seconds
one two three four five and then we're
gonna bring them down then we're gonna
lift back up hold for five seconds one
two three four five now let's bring
those back down keeping your arms
straight throughout this exercise with
your thumbs facing out to the side let's
go up again sitting up nice and tall
let's go one two three four five bring

English: 
it down let's go up again one two three
four five bringing it down and again
coming up one two three four five
bringing those arms down shaking them
out and now we're going to do the same
movement we're coming up as far as we
can go nice and high holding for three
seconds keeping that stomach tight one
two three and bringing it down and let's
come up again nice and tall let's go for
five seconds this time one two three
four five bringing it down and up again
coming up nice and high let's go one
two three four five coming down two to
go
let's go coming up one two three four

English: 
it down let's go up again one two three
four five bringing it down and again
coming up one two three four five
bringing those arms down shaking them
out and now we're going to do the same
movement we're coming up as far as we
can go nice and high holding for three
seconds keeping that stomach tight one
two three and bringing it down and let's
come up again nice and tall let's go for
five seconds this time one two three
four five bringing it down and up again
coming up nice and high let's go one
two three four five coming down two to
go
let's go coming up one two three four

English: 
five bringing those arms down and let's
go again coming up nice and high one two
three four five great work bringing those
arms down shaking out those arms taking
a deep breath in and out let's do some
shoulder rolls let's go ten shoulder
rolls one two sit up nice and tall keeping that stomach tight three four five
six seven eight nine and last one ten
shaking out those arms again okay let's
get into those some bicep curls we're
gonna curl up and down we're gonna go
for eight let's go one two three four
five six seven and last one eight

English: 
five bringing those arms down and let's
go again coming up nice and high one two
three four five great work bringing those
arms down shaking out those arms taking
a deep breath in and out let's do some
shoulder rolls let's go ten shoulder
rolls one two sit up nice and tall keeping that stomach tight three four five
six seven eight nine and last one ten
shaking out those arms again okay let's
get into those some bicep curls we're
gonna curl up and down we're gonna go
for eight let's go one two three four
five six seven and last one eight

English: 
shaking out those arms now let's place
our hands on the chair if you've got
armrests placing your hands on the
armrests coming forward in the chair
keeping your back straight leaning as
far forward as you feel comfortable now
getting your grip on that chair or those armrests and we're gonna push up through
our arms and coming back down so when
you come up what you're going to do is
squeeze the muscle at the back of your
arm known as the triceps so leaning
forward keeping that back straight push
up squeeze the muscles at the back of
the arm and come down now let's go for
eight pushing up one two three four five
six seven and last one eight excellent
work again shaking out those arms okay
now let's do some shoulder shrugs so
we're shrugging our shoulders up

English: 
shaking out those arms now let's place
our hands on the chair if you've got
armrests placing your hands on the
armrests coming forward in the chair
keeping your back straight leaning as
far forward as you feel comfortable now
getting your grip on that chair or those armrests and we're gonna push up through
our arms and coming back down so when
you come up what you're going to do is
squeeze the muscle at the back of your
arm known as the triceps so leaning
forward keeping that back straight push
up squeeze the muscles at the back of
the arm and come down now let's go for
eight pushing up one two three four five
six seven and last one eight excellent
work again shaking out those arms okay
now let's do some shoulder shrugs so
we're shrugging our shoulders up

English: 
just like these we're holding for five
seconds and then we're bringing it back
down so we come up one two three four
five come back down again come up hold
for five seconds
one two three four five come back down
again coming up hold for five seconds
one two three four five coming back down
and let's go again one two three four
five coming back down and last one one
two three four five excellent work
relaxing those shoulders
let's bring our hands up like this let's just
open and close our hands so moving those
hands through their range so we're gonna
spread our fingers as wide as they can
go and then we're gonna close them
tightly nice and tight and then open

English: 
just like these we're holding for five
seconds and then we're bringing it back
down so we come up one two three four
five come back down again come up hold
for five seconds
one two three four five come back down
again coming up hold for five seconds
one two three four five coming back down
and let's go again one two three four
five coming back down and last one one
two three four five excellent work
relaxing those shoulders
let's bring our hands up like this let's just
open and close our hands so moving those
hands through their range so we're gonna
spread our fingers as wide as they can
go and then we're gonna close them
tightly nice and tight and then open

English: 
them back up as far as they can go let's keep going one two three four
five six seven and eight
great job shaking out those fingers down
by your side now let's just touch every
finger to our thumb so let's go index
finger middle finger ring finger little
finger again index finger middle finger
ring finger little finger again index
finger middle finger ring finger pinkie
finger again index finger middle finger
ring finger little finger shaking out
those hands okay let's work our neck now
so looking around to the left coming
forward to the front and looking around
to the right and let's just repeat that

English: 
them back up as far as they can go let's keep going one two three four
five six seven and eight
great job shaking out those fingers down
by your side now let's just touch every
finger to our thumb so let's go index
finger middle finger ring finger little
finger again index finger middle finger
ring finger little finger again index
finger middle finger ring finger pinkie
finger again index finger middle finger
ring finger little finger shaking out
those hands okay let's work our neck now
so looking around to the left coming
forward to the front and looking around
to the right and let's just repeat that

English: 
movement so left right left right left
right let's keep it going just moving your
neck around as far as you feel
comfortable relaxing to this position
but sitting up nice and tall don't
slouch over let's keep it going let's go
three more each side following along
with me guys as far as you can go around
as far as you feel comfortable I should
say don't overdo it and last one one excellent
work okay let's take a deep breath in
and out okay now let's work our legs
what we're going to do are some heel
raises so with our legs out in front of us
we're just going to come up onto our
heels lifting the toes up holding for
five seconds and coming back down again
coming up onto those heels lifting those

English: 
movement so left right left right left
right let's keep it going just moving your
neck around as far as you feel
comfortable relaxing to this position
but sitting up nice and tall don't
slouch over let's keep it going let's go
three more each side following along
with me guys as far as you can go around
as far as you feel comfortable I should
say don't overdo it and last one one excellent
work okay let's take a deep breath in
and out okay now let's work our legs
what we're going to do are some heel
raises so with our legs out in front of us
we're just going to come up onto our
heels lifting the toes up holding for
five seconds and coming back down again
coming up onto those heels lifting those

English: 
toes up holding for five seconds
and coming down so let's go for five
more one two three four five coming down
and up one two three four five and down
and up one two three four five and down
and up one two three four and five
and let's go once more up one two three four
and five
now let's shake out those legs and let's
work those muscles in the front of our
legs so we're going to come up we're
going to hold for five seconds one two
three four five we're going to change
legs straighten that leg let's go for
five seconds one two three four five
bring it down and as I said in the last
video if you do get pain with this
exercise you don't need to straighten it
the full distance just keep a little
bend in that knee when you're holding

English: 
toes up holding for five seconds
and coming down so let's go for five
more one two three four five coming down
and up one two three four five and down
and up one two three four five and down
and up one two three four and five
and let's go once more up one two three four
and five
now let's shake out those legs and let's
work those muscles in the front of our
legs so we're going to come up we're
going to hold for five seconds one two
three four five we're going to change
legs straighten that leg let's go for
five seconds one two three four five
bring it down and as I said in the last
video if you do get pain with this
exercise you don't need to straighten it
the full distance just keep a little
bend in that knee when you're holding

English: 
for the five seconds let's go again one
two three four five let's go two more
each side
one two three four five and up one two
three four five up again one two three
four and five and last one one two three
four and five now bringing that leg
down taking a deep breath in and out
okay now we're going to work the
hamstrings so coming forward in the
chair
what you're going to do now is place your
legs so they're at 90 degrees and you're
gonna bring your foot back like this
okay so bringing it as far back as you can
underneath the chair
we're going to do eight each side okay
so let's go doing it now one two three

English: 
for the five seconds let's go again one
two three four five let's go two more
each side
one two three four five and up one two
three four five up again one two three
four and five and last one one two three
four and five now bringing that leg
down taking a deep breath in and out
okay now we're going to work the
hamstrings so coming forward in the
chair
what you're going to do now is place your
legs so they're at 90 degrees and you're
gonna bring your foot back like this
okay so bringing it as far back as you can
underneath the chair
we're going to do eight each side okay
so let's go doing it now one two three

English: 
four five six seven and eight and let's
go again
one two three four five six seven and eight
shake out those legs okay taking a deep
breath in and out let's do some calf
raises so popping your hands on your
knees what you're going to do is come up
onto those toes and as you're coming up
push down for five seconds one two three
four five and relax come down and let's do
that five times let's go coming up one
two three four five maintain that upright
posture throughout this exercise coming
down and up one two three four five

English: 
four five six seven and eight and let's
go again
one two three four five six seven and eight
shake out those legs okay taking a deep
breath in and out let's do some calf
raises so popping your hands on your
knees what you're going to do is come up
onto those toes and as you're coming up
push down for five seconds one two three
four five and relax come down and let's do
that five times let's go coming up one
two three four five maintain that upright
posture throughout this exercise coming
down and up one two three four five

English: 
coming down and up one two three four
five and down and up one two three four
and five coming down shaking out those
arms shaking out those legs taking a deep
breath in and out
okay let's work our glutes or our hip
abductors we're going to do similar to
what we did just then by the pushing
down for five seconds we're gonna push
this time we're going to push our knees
in and we're gonna push our knees out
with our knees so what I mean by that is
using our hands to push in and pushing
out with our knees so sitting up tall
keeping your chest up place your hands on
your knees and let's push in with our
hands and push out with our knees let's
hold for five seconds one two three four
and five and relax and let's go again
one two three four and five and relax
and let's go again pushing in with those
hands pushing out with the knees one two

English: 
coming down and up one two three four
five and down and up one two three four
and five coming down shaking out those
arms shaking out those legs taking a deep
breath in and out
okay let's work our glutes or our hip
abductors we're going to do similar to
what we did just then by the pushing
down for five seconds we're gonna push
this time we're going to push our knees
in and we're gonna push our knees out
with our knees so what I mean by that is
using our hands to push in and pushing
out with our knees so sitting up tall
keeping your chest up place your hands on
your knees and let's push in with our
hands and push out with our knees let's
hold for five seconds one two three four
and five and relax and let's go again
one two three four and five and relax
and let's go again pushing in with those
hands pushing out with the knees one two

English: 
three four and five and relax and
let's go one two three four and five and
again pushing in one two three four
and five having a rest shaking out those
legs let's place our fists like this in
between our knees what we're going to do
now is squeeze our knees into our hands
five times for five seconds
let's go sitting up tall pushing those
knees into our hands let's go one two
three four and five we're going to do this four more
times let's go and what this is doing is
working our inner thighs let's go for
three more seconds three two and one
let's go again pushing in one two three
four and five and two more one two three
four and five and last one pushing in
one two three four and five excellent

English: 
three four and five and relax and
let's go one two three four and five and
again pushing in one two three four
and five having a rest shaking out those
legs let's place our fists like this in
between our knees what we're going to do
now is squeeze our knees into our hands
five times for five seconds
let's go sitting up tall pushing those
knees into our hands let's go one two
three four and five we're going to do this four more
times let's go and what this is doing is
working our inner thighs let's go for
three more seconds three two and one
let's go again pushing in one two three
four and five and two more one two three
four and five and last one pushing in
one two three four and five excellent

English: 
work guys shaking out those legs
take a deep breath in and out
okay let's get our heart rate up now
we're going to do some marching and then
we're gonna do some stepping work so
sitting up nice and tall let's go for
thirty Seconds lifting those knees swinging
those arms through range and you're just
gonna keep following along with me let's
keep it going lifting those knees up
nice and high and swinging those arms
the full length okay so make sure
they're going from strength to bent
throughout that's it
let's keep it going fifteen more seconds
lifting those knees up high don't drop
them down and also remember to keep
swinging those arms through range okay
we got five more seconds and three two
and one great work now we're gonna do
some stepping so how we're gonna do this
we're just gonna step out in front like

English: 
work guys shaking out those legs
take a deep breath in and out
okay let's get our heart rate up now
we're going to do some marching and then
we're gonna do some stepping work so
sitting up nice and tall let's go for
thirty Seconds lifting those knees swinging
those arms through range and you're just
gonna keep following along with me let's
keep it going lifting those knees up
nice and high and swinging those arms
the full length okay so make sure
they're going from strength to bent
throughout that's it
let's keep it going fifteen more seconds
lifting those knees up high don't drop
them down and also remember to keep
swinging those arms through range okay
we got five more seconds and three two
and one great work now we're gonna do
some stepping so how we're gonna do this
we're just gonna step out in front like

English: 
this and then when I say so we're gonna
add in some arm work as well so maintain
that upright posture keep your core nice
and tight following along with me and
just sit there
watching me do it and let's keep it
going
so bringing those feet out in front just
stepping and we're just going to do this
continuously and let's pick up the
speed a little bit so tapping those toes
down that's it following along with me
no let's slow it down actually seems a
bit harder doing it slower does anyone
else feel that you're all doing a great
job let's pick up the speed again
following along with me okay I'm gonna
call out the feet try to do the same
feet as me let's go left foot
right foot left foot right foot left

English: 
this and then when I say so we're gonna
add in some arm work as well so maintain
that upright posture keep your core nice
and tight following along with me and
just sit there
watching me do it and let's keep it
going
so bringing those feet out in front just
stepping and we're just going to do this
continuously and let's pick up the
speed a little bit so tapping those toes
down that's it following along with me
no let's slow it down actually seems a
bit harder doing it slower does anyone
else feel that you're all doing a great
job let's pick up the speed again
following along with me okay I'm gonna
call out the feet try to do the same
feet as me let's go left foot
right foot left foot right foot left

English: 
foot right foot let's slow it down left right
left right left right left right now let's
bring those arms into it right left
right left right and up with the hand
that's it that's it keep it going guys
let's pick up the speed a bit we've got 40
more seconds to go of this and then we're gonna
have a little break and then we're gonna get back
into it let's keep it going
30 more seconds and out in front now
that's it big smile on my face maintain
that upright posture don't slouch keep
that stomach tight we're working those
postural muscles by maintaining the seated
upright posture as soon as we start to
slouch our muscles get weaker that's it
guys ten more seconds let's keep it
going let's pick up the speed a bit five more
seconds and three two one
excellent work let's do some shoulder rolls

English: 
foot right foot let's slow it down left right
left right left right left right now let's
bring those arms into it right left
right left right and up with the hand
that's it that's it keep it going guys
let's pick up the speed a bit we've got 40
more seconds to go of this and then we're gonna
have a little break and then we're gonna get back
into it let's keep it going
30 more seconds and out in front now
that's it big smile on my face maintain
that upright posture don't slouch keep
that stomach tight we're working those
postural muscles by maintaining the seated
upright posture as soon as we start to
slouch our muscles get weaker that's it
guys ten more seconds let's keep it
going let's pick up the speed a bit five more
seconds and three two one
excellent work let's do some shoulder rolls

English: 
five four three two and one
taking a deep breath in and out
okay have a little break guys go grab
a drink of water and I'll see you back here when you're done
okay welcome back guys
let's get straight back into the
exercises like we did before arms
Straight by our sides thumbs facing out
to the front shoulders back and down your
stomach tight let's lift up and bring it
down we're going to do this for eight
coming up one two three four five six
seven and eight
coming down shaking out those arms same
thing with the thumbs facing out to the
front keeping your arms straight you're

English: 
five four three two and one
taking a deep breath in and out
okay have a little break guys go grab
a drink of water and I'll see you back here when you're done
okay welcome back guys
let's get straight back into the
exercises like we did before arms
Straight by our sides thumbs facing out
to the front shoulders back and down your
stomach tight let's lift up and bring it
down we're going to do this for eight
coming up one two three four five six
seven and eight
coming down shaking out those arms same
thing with the thumbs facing out to the
front keeping your arms straight you're

English: 
gonna lift up to 90 degrees and then
we're going to drop it back down
let's do five times five for this one so
coming up holding for five seconds one
two three four five bringing it down
coming up
holding for five seconds one two three
four five bringing it down and up one
two three four five down and up maintain
that upright posture one two three four
five bringing it down coming back up one
two three four five bringing the arms down
shaking out those arms let's get into
the bicep curls now see how I'm sitting
up nice and tall you're doing the same
stomach tight shoulders back and down

English: 
gonna lift up to 90 degrees and then
we're going to drop it back down
let's do five times five for this one so
coming up holding for five seconds one
two three four five bringing it down
coming up
holding for five seconds one two three
four five bringing it down and up one
two three four five down and up maintain
that upright posture one two three four
five bringing it down coming back up one
two three four five bringing the arms down
shaking out those arms let's get into
the bicep curls now see how I'm sitting
up nice and tall you're doing the same
stomach tight shoulders back and down

English: 
let's go for eight curling up one two three
four five six seven and eight
coming down shaking out those arms now
we're going to lean forward keeping that
back straight your hands on the
armrest or on the chair we're gonna push
up squeezing the back of the arms coming
down let's go for eight one two
three four five six seven and last one
eight sitting down excellent work guys
taking a deep breath in and out
okay let's get into some shoulder shrugs
now just shrugging the shoulders up
holding for five seconds and coming back

English: 
let's go for eight curling up one two three
four five six seven and eight
coming down shaking out those arms now
we're going to lean forward keeping that
back straight your hands on the
armrest or on the chair we're gonna push
up squeezing the back of the arms coming
down let's go for eight one two
three four five six seven and last one
eight sitting down excellent work guys
taking a deep breath in and out
okay let's get into some shoulder shrugs
now just shrugging the shoulders up
holding for five seconds and coming back

English: 
down let's go one two three four and
five and down and one two three four and
five coming back down and up one two
three four and five and down and up one
two three four and five and down and
last one
one two three four and five
bringing it down let's do some neck
exercises now over to the right back to
the front and to the left back to the
front
and right left right left right left
right and left and once more right and
last one left
excellent work let's get into those hand
exercises open and close open and close

English: 
down let's go one two three four and
five and down and one two three four and
five coming back down and up one two
three four and five and down and up one
two three four and five and down and
last one
one two three four and five
bringing it down let's do some neck
exercises now over to the right back to
the front and to the left back to the
front
and right left right left right left
right and left and once more right and
last one left
excellent work let's get into those hand
exercises open and close open and close

English: 
let's keep that going for eight let's go
five more one two opening the fingers nice
and wide three four and five bring the
hands down let's shake out those fingers
let's touch the thumb to every finger
moving them along so we're gonna go
index finger middle finger ring finger
pinky finger again index finger middle
finger ring finger pinky finger let's go
again index finger middle finger
ring finger pinky finger and last one
index middle ring and pinkie shaking out
those hands again taking a deep breath
in and out
okay let's get into those leg exercises
now bringing coming forward in your
chair we're going to do the toe raises
so keeping our heels on the floor

English: 
let's keep that going for eight let's go
five more one two opening the fingers nice
and wide three four and five bring the
hands down let's shake out those fingers
let's touch the thumb to every finger
moving them along so we're gonna go
index finger middle finger ring finger
pinky finger again index finger middle
finger ring finger pinky finger let's go
again index finger middle finger
ring finger pinky finger and last one
index middle ring and pinkie shaking out
those hands again taking a deep breath
in and out
okay let's get into those leg exercises
now bringing coming forward in your
chair we're going to do the toe raises
so keeping our heels on the floor

English: 
lifting up for five seconds one two
three four and five and bringing it down
and coming back up again one two three
four five coming down and up one two
three four and five coming down and up
one two three four and five coming down
and coming up last one
one two three four and five
great work bringing those feet in a
little bit we're going to do some
calf raises now so coming up onto our
toes moving for or keeping them up for
five seconds one two three four five and
down and up one two three four five and
down and three more let's go one two
three four and five two to go and up

English: 
lifting up for five seconds one two
three four and five and bringing it down
and coming back up again one two three
four five coming down and up one two
three four and five coming down and up
one two three four and five coming down
and coming up last one
one two three four and five
great work bringing those feet in a
little bit we're going to do some
calf raises now so coming up onto our
toes moving for or keeping them up for
five seconds one two three four five and
down and up one two three four five and
down and three more let's go one two
three four and five two to go and up

English: 
one two three four and five and down and
last one coming up one two three four
and five okay coming down now now let's do
sitting back in the chair let's do
that leg straightening exercises working
the muscles at the front of the legs so let's
hold for five seconds one two three four
and five coming down coming up with the
other leg one two three four and five
and one two three four and five and one
two three four and five changing legs
again one two three four and five let's
put it in guys keeping that leg straight
one two three four and five and
up one two three four and five and other
leg one two three four and five and last

English: 
one two three four and five and down and
last one coming up one two three four
and five okay coming down now now let's do
sitting back in the chair let's do
that leg straightening exercises working
the muscles at the front of the legs so let's
hold for five seconds one two three four
and five coming down coming up with the
other leg one two three four and five
and one two three four and five and one
two three four and five changing legs
again one two three four and five let's
put it in guys keeping that leg straight
one two three four and five and
up one two three four and five and other
leg one two three four and five and last

English: 
one let's go you can do it lifting up
holding for the five seconds one two
three four and five
last leg changing legs one two three
four and five bringing that leg down coming
forward in the chair let's shake out the
legs before we get into the next
exercise taking a deep breath in and out
now we're going to push into our hands
so with clenched fists both hands in
between your legs and you're going to
move your knees in into your fist we're
gonna hold for five seconds let's go one
two three four and five and relax and
coming in again squeezing those fists
with your knees one two three four and
five three more let's go pushing in
holding for five seconds three two and
one and two to go let's go pushing in
with those knees one two three four and

English: 
one let's go you can do it lifting up
holding for the five seconds one two
three four and five
last leg changing legs one two three
four and five bringing that leg down coming
forward in the chair let's shake out the
legs before we get into the next
exercise taking a deep breath in and out
now we're going to push into our hands
so with clenched fists both hands in
between your legs and you're going to
move your knees in into your fist we're
gonna hold for five seconds let's go one
two three four and five and relax and
coming in again squeezing those fists
with your knees one two three four and
five three more let's go pushing in
holding for five seconds three two and
one and two to go let's go pushing in
with those knees one two three four and

English: 
five and last one pushing in with those
knees one two three four and five
okay shaking out those legs again let's
pop our hands on the outside of our legs
sitting upright again don't slouch over
I know we're getting tired but put it in
do your best
placing the hands on the outside of your
legs and let's push out into those hands
let's go one two three four and five and
relax let's go again one two three four
and five and relax pushing in with those
hands pushing out with the knees one two
three four and five and two to go let's go
pushing out with the knees pushing in
with the hands one two three four and five and last
one sitting upright don't slouch over
pushing in with the hands out with the knees

English: 
five and last one pushing in with those
knees one two three four and five
okay shaking out those legs again let's
pop our hands on the outside of our legs
sitting upright again don't slouch over
I know we're getting tired but put it in
do your best
placing the hands on the outside of your
legs and let's push out into those hands
let's go one two three four and five and
relax let's go again one two three four
and five and relax pushing in with those
hands pushing out with the knees one two
three four and five and two to go let's go
pushing out with the knees pushing in
with the hands one two three four and five and last
one sitting upright don't slouch over
pushing in with the hands out with the knees

English: 
one two three four and five excellent work
relaxing taking a deep breath in and out
okay let's do five shoulder roles one two three
four and five okay let's get into some
marching on the spot now just to get that
heart rate up following along with me guys
and you keep those knees up
you can do it we're only doing it for 30
seconds swinging those arms through range
that's it excellent work
knees up nice and high put it in guys
let's pick up the speed a little bit
we've got 15 seconds to go
lifting them up nice and high swinging those
arms and swinging them through range five seconds
five four three two and one great job

English: 
one two three four and five excellent work
relaxing taking a deep breath in and out
okay let's do five shoulder roles one two three
four and five okay let's get into some
marching on the spot now just to get that
heart rate up following along with me guys
and you keep those knees up
you can do it we're only doing it for 30
seconds swinging those arms through range
that's it excellent work
knees up nice and high put it in guys
let's pick up the speed a little bit
we've got 15 seconds to go
lifting them up nice and high swinging those
arms and swinging them through range five seconds
five four three two and one great job

English: 
taking a deep breath in and out okay
now we're going to get into that
stepping again just stepping those feet
out following along with me that's it
just nice and slow but keeping it going and let's go heals this time we did toes
before let's get heals so tapping those
heels out in front that's it just like
that heals out in front let's keep it
going let's add in some arm movements
again now so same side let's go right
left right left and stay in tune with me
guys doing the exact same movements as
I'm doing so if I'm doing right you're
doing right if I'm doing left you're doing
left so left right left right left right
left right now out the front left right
left right we got 30 seconds to go keep
it up guys let's go a bit quicker left

English: 
taking a deep breath in and out okay
now we're going to get into that
stepping again just stepping those feet
out following along with me that's it
just nice and slow but keeping it going and let's go heals this time we did toes
before let's get heals so tapping those
heels out in front that's it just like
that heals out in front let's keep it
going let's add in some arm movements
again now so same side let's go right
left right left and stay in tune with me
guys doing the exact same movements as
I'm doing so if I'm doing right you're
doing right if I'm doing left you're doing
left so left right left right left right
left right now out the front left right
left right we got 30 seconds to go keep
it up guys let's go a bit quicker left

English: 
right left right maintain that
upright posture twenty seconds to go
we're almost done for today right left
right left right left right ten seconds
left right left right left right not long to go two seconds left and right
excellent job guys taking a deep breath in
and out okay five shoulder rolls again
think about relaxing your body cooling
your body down five four three two and
one let's shake out those arms taking a
deep breath in and out okay what we're
going to do now is just place our
hands out in front just gonna stretch
out our chest by pulling our arms back
like this I'm just gonna hold that

English: 
right left right maintain that
upright posture twenty seconds to go
we're almost done for today right left
right left right left right ten seconds
left right left right left right not long to go two seconds left and right
excellent job guys taking a deep breath in
and out okay five shoulder rolls again
think about relaxing your body cooling
your body down five four three two and
one let's shake out those arms taking a
deep breath in and out okay what we're
going to do now is just place our
hands out in front just gonna stretch
out our chest by pulling our arms back
like this I'm just gonna hold that

English: 
stretch okay so we're squeezing those
shoulder blades together our shoulders are
down throughout this exercise we're
stretching out that chest squeezing
those shoulder blades together and let's
hold for ten nine eight seven six five
four three two and one and relaxing and what
we're going to do now is stretch out our
forearms so we're gonna place our hands
out in front of us like this keeping the
elbow straight keeping our one hand on
the other hand we're just going to pull
those fingers whilst your arms in a
straightened position we're gonna hold this
for thirty seconds and then we're gonna
change arms so following along with me
feeling the stretch in those forearms
we're stretching them out cause we did work
those hands today
and the forearms isn't unusually a part
of the body we stretch out too often
that's why I wanted to focus on it today

English: 
stretch okay so we're squeezing those
shoulder blades together our shoulders are
down throughout this exercise we're
stretching out that chest squeezing
those shoulder blades together and let's
hold for ten nine eight seven six five
four three two and one and relaxing and what
we're going to do now is stretch out our
forearms so we're gonna place our hands
out in front of us like this keeping the
elbow straight keeping our one hand on
the other hand we're just going to pull
those fingers whilst your arms in a
straightened position we're gonna hold this
for thirty seconds and then we're gonna
change arms so following along with me
feeling the stretch in those forearms
we're stretching them out cause we did work
those hands today
and the forearms isn't unusually a part
of the body we stretch out too often
that's why I wanted to focus on it today

English: 
let's go for ten more seconds ten nine
eight seven six five four three two and
one shaking out those arms changing arms
so straightening the elbow and using the
other hand to pull those fingers back
nice and gently until you feel a stretch
in those forearms now let's hold this for thirty
seconds again following along with me
again maintain that upright posture
try not to slouch guys it will be hard
at first especially if you're used to
sitting in a slumped over position but
the more you practice sitting upright
throughout these exercises the stronger
all your postural muscles are going to
get we've only got five seconds to go and
four three two and one
shaking out those arms taking a deep
breath in and out

English: 
let's go for ten more seconds ten nine
eight seven six five four three two and
one shaking out those arms changing arms
so straightening the elbow and using the
other hand to pull those fingers back
nice and gently until you feel a stretch
in those forearms now let's hold this for thirty
seconds again following along with me
again maintain that upright posture
try not to slouch guys it will be hard
at first especially if you're used to
sitting in a slumped over position but
the more you practice sitting upright
throughout these exercises the stronger
all your postural muscles are going to
get we've only got five seconds to go and
four three two and one
shaking out those arms taking a deep
breath in and out

English: 
okay what we're going to do now is sit tall in our chair sitting back I'm just going
to take hold of one leg and we're just
going to hug the leg like this we're
gonna hold that for thirty seconds it's our
last exercise for the day again
maintaining that upright posture by
sitting upright we're gonna hold this
for thirty seconds we've got about ten more
seconds to go
so really squeezing onto that leg whilst
you're sitting up nice and tall leaning
back in the chair and five four three
two and one
changing legs picking up the other leg
leaning back again holding for 30
seconds and you've all done an excellent
job for today guys there was another
good workout working your strength
getting your heart rate up as well
working your flexibility I
should say and let's hold for another

English: 
okay what we're going to do now is sit tall in our chair sitting back I'm just going
to take hold of one leg and we're just
going to hug the leg like this we're
gonna hold that for thirty seconds it's our
last exercise for the day again
maintaining that upright posture by
sitting upright we're gonna hold this
for thirty seconds we've got about ten more
seconds to go
so really squeezing onto that leg whilst
you're sitting up nice and tall leaning
back in the chair and five four three
two and one
changing legs picking up the other leg
leaning back again holding for 30
seconds and you've all done an excellent
job for today guys there was another
good workout working your strength
getting your heart rate up as well
working your flexibility I
should say and let's hold for another

English: 
ten more seconds ten nine eight seven six
five four three two and one bringing
that leg down taking a deep breath in
and out and there you go with another
workout that workout
today was a bit longer now if you
couldn't get through the full thirty minutes
stop with the fifteen minute mark keep going
through these workouts and as you get
fitter you'll get better keep it up you
will notice differences I'll catch your for
another workout guys I'll see you then

English: 
ten more seconds ten nine eight seven six
five four three two and one bringing
that leg down taking a deep breath in
and out and there you go with another
workout that workout
today was a bit longer now if you
couldn't get through the full thirty minutes
stop with the fifteen minute mark keep going
through these workouts and as you get
fitter you'll get better keep it up you
will notice differences I'll catch your for
another workout guys I'll see you then
