Category Archives: Home Workout

hqdefault 13

15min FAT BURNER | AT HOME FULL BODY WORKOUT!!

toned in ten

>>GET MY 10 MEGA BONUSES HERE<<

Audio Text:
what’s up guys welcome back to my Channel today I’m so excited to bring you this video it is a real-time 15-minute fat burning workout most of my workouts are like this and I’ve trained this way I guess four times a week and all about high intensity bodyweight exercises that’s worth but I’m promote a lean and toned body and I want to make this workout to show you that you can just go into a bedroom I’m in my bedroom right now I did have to move the furniture around a little bit but I just want to make this 15-minute fat burning workout to show you that you can achieve your results at home you don’t even need a gym membership you have two circuits in each circuit there are four exercises you will do each exercise for 30 seconds and do the one after the other you repeat each circuit three times the circuit one has four exercises will do 30 seconds 30 seconds 30 seconds 30 seconds and then a 30-second break you will repeat that another two times so you’ve done it three times if this is confusing you don’t worry like I said this is a real time worker I will be doing the entire thing with you I’m already sweating in my room because it is boiling hot so my sweat has begun it is a time workout I worked out perfectly for 15 minutes and we’re using 30-second intervals I’m going to use this timer on my phone like I said I’m doing the wake up with you so you don’t need the timer but I will be putting the timer on the screen somewhere all right let’s get started with circus number one your first inside is just what starting in three two one let’s go just one you want to make sure that your knees are not over top of your feet and really push you like one of the back getting back into the just whatnot and it works it really push it up strong [Music] okay five against a lady who shot [Music] I’m amazed if you want you so strong and turn on processing blocks anyone can you can water bottle shop I mean Queen [Music] movement going is buggy [Music] [Music] [Applause] going in to stop this out basically go make massage your legs like now in peanuts everybody’s workin fine and try to keep your stomach splash Oh [Applause] [Music] all right 97 number one done have a 30-second break [Music] you oh sorry I set my timer oh I swear I did six seconds get ready for round two of that first circuit again yes sir John’s one in three two and one let’s go jump off make an explosive really sink down deep into that squat and push up explosive movement only assault containment what happening that every single exercise every single movement totally worth it and second I need to tap this up top down Jimmy drop down I’ll make sure you’re moving the whole time good nice stop you need to make a modification do that do one cross for your body [Music] [Music] [Music] you really engage that four main exercises form so if you want to [Music] oh okay done second session done Studies on the break and then you are doing that so that one more times make me fun x2 bet you have done it make it really explosive then ask you to get a one-minute break we’ve seen things really push yourself on this last one okay eight seconds if you were doing these workshops I’m going as hard you need to get three let’s carry on last time you got some pain it deeply in that one example we will close up [Music] without fun car charger at least three on your toes yeah please drop down to your knees listen to your body not down to your knees if not keep putting one last one [Music] block X plus a whole budget [Music] I’m going to break for me right commemoration one timeout will going on to number two one minute break [Music] I can never ever find the right word there’s no way this is real life there’s no study of the right girl talking don’t say that if you drop it reduces up to against we I repeat get three plants that’s rotting skin is three to one let’s go skating how about standing was saying on supplier and not and quick speaks battle doers so this is working to ask for part of their price so Alex would think about supporting calm and you are tied up to mate and Bangkok really good your shoulders up high get your boy hasn’t strong go to your baby down sticking at your head all the way to the wall honey good bones the try to be as quick as possible to really burn out those shoulders my favorite exercises p.m. having shoulder issues that lit up introductory refers robot veggies popsicles your hand if what if we jump up if you need to cross your way to get up try you always make the like promise that’s like in front talk about I’m just want to find this is the highest of all of them froggy squat pulses likewise elbows in to walk here into the inside of the side and then do down just trying to create your handle on floor you never stand up you don’t train your legs what you feel like is all that mean quick movement I know the old one but it turns your closet if your quads are burning you are not doing this for me once quick enough so it’s all that being that in quick this room is like a sauna whoa all right now just this don’t sound so sure you are paying that two more times you have 15 I can grab a drink if you want I don’t have time 10 seconds in the next I’m going to skiers in three two one oh okay he is back and alone quick yeah I know what is doing the only husband up muscle memory if you ever need help [Music] nobody [Music] I don’t really engage the cloth amazing sometimes they love you ringing that’s not right thank you helps making rock hunting it really nice [Music] missiny okay so now we do you see IQ you can back up one mess would be its created quickly identify you know you have picture like being with the weather how many times were you want mature I want you to notice the one on an older versus told me I want to show our best friends because my life my happy and in rocks are whoa baby my quads are burning look at this I hope you guys up waiting like I am if not clean your windows on a summer day like this and then is your sunshine okay one time one time things are done this is your burn out there nine seconds burn it out everything you’ve got it all in the ground three two one go this is a lot of town okay so I need to make so my mom does too because we know we saw this guy shove it up see what out there oh thank you very much you’re crazy oh think of the 3d holder [Music] [Music] I’m literally dripping sweat I hope you guys are too let’s wake up all of that pushing your limits and going as fast as you can anyone can do those exercises that it’s about using explosive and powerful with your movements if you enjoyed that fat burning session please give a thumbs up give it a lot of sizzling comportment so make sure to subscribe because the upload new videos every three days I’m going to take a shell because I’m literally dripping everywhere and my mom like I spilled some water off the ball on the floor to my goodness well mobile next minute my sweat is everywhere love you mom hey guys

READ MORE

hqdefault 14

Best Butt & Thigh Workout — At Home — No Equipment

toned in ten

>>GET MY 10 MEGA BONUSES HERE<<

Audio Text:
hey everyone my name is Tamara date and I’m a fitness model from Los Angeles California and today I’m going to be showing you a killer leg workout that you can do without any weight at home wherever you are when you use your body little water you’re good to go so let’s get started with a quick warmup I’m going to show you guys and walk you through it so I’m gonna be super easy for you alright so we’re going to start with some jumping jacks for about 20 seconds now we’re going to move straight into a jumping jack squat pretty much so you do the same thing and just bring it a little bit lower okay now we’re going to do some high knees something I used to do on soccer days but I love to incorporate it into your workout you want to keep your butt down and your knees up as high as possible okay it’s off turning down that we move into body weight exercises I would go ahead and start with some basic squats you’re really going to want to move it dink I’m going to squeeze the butt on the way up I’ll try the side make sure you guys see the right form your legs are going to be a little bit wider than shoulder-width and you wanna make sure your feet are firmly on the ground really get your center gravity so here we go really feel like you’re sitting in a chair and on your way up I always like to say squeeze the peanut in between your butt cheeks really activate your glutes if you can put your weight towards your heels it’s really going to help you get a deeper squat and more balanced on your way up it’s also going to activate your hamstrings a little bit more all right all right when you about to feel the burn your glutes and your upper thigh we’re going to go ahead and keep burning with some standing lunges so you can start with whatever foot you want make sure your feet are firmly fanuc place your weight into your front leg and make sure you’re dropping your back knee straight down to the ground and straight up find your center of gravity I like to put my hands together drop it straight down and straight up you should be feeling the burn in your frog leg your hamstring area your glutes and your a part of the runners here make sure you keep your core really tight it’s really important for your balance go ahead switch to your other way if you have like one mean weaker than the other make sure that you’re really balanced before you started why am i right eat some plants offer I have to imagine if someone has a string going through me to the ground and you just drop straight now straight up make sure you want to go over to front me with your body okay now that you’ve just killed your legs probably you can hold some more we’re going to go ahead and bring it into a bring it to the ground we’re going to do some hip thrusts or bridges whatever you want to call them hit on the ground you want to bring your feet close to your back we’ll call it up their hands length in between hands overhead and ground and you’re going to tighten your core keep it tight the whole time and just thrust your hips up into the air squeezing your glutes on the way up and for me it’s really important that I feel that connection happening so you want to grab your boots that’s kind of fun and make sure what they’re squeezing really tight on the way I like to pop at the top I’m just getting good sleep make sure you have tails from the way up this is not only looking a car but it’s working your hamstring and glutes you don’t feel it working probably not you’re in here right make sure you’re really for this back it’s squeezing at the top okay now my Hampshire’s on fire let’s get up we’re going to go with something a little bit more intense and we’re going to jumping fought if you have bad knees maybe don’t try this one maybe scare but what if you think you can do it you’re going to go ahead keep your like a little bit wider than shoulder-width make sure you have a really good supportive bra always a Spartan if you’re a girl drop it down all the way up we’re going to look like Superman you bring your arms down when you drop down make sure that your weight is on your heels as you push up you want to really activate your glutes and also you want to make sure that your butts dropping down so that with me I’m not going over your feet and keeping your weight back so important to protect your back in to protect your knees don’t worry if you can’t do too many of those it’s your first time up we’re going to really kill you that’s a great exercise now we’re going to do a curtsy one should kind of get our breathing back and then we’ll go back to our jump lunges so curtsy lunge very similar to a straight-out lunge we’re going to bring your back leg behind you I’ll show you the front I’ll show you the side flip front you’re gonna bring your opposite leg behind you a little bit of a twist not too far I drop it straight down as equal to one come on back to the middle straight back this way down straight up over work that outside curve when you’re glued the sweep of your side let’s watch me from the side lift this straight down come back that right foot down really push through your heel on the way up to have to get this or here all the girls money they’re too little fat right there it’s going to lift your butt up plus how you do 15-hour either time and again make sure your weight is back your back is straight don’t bend over forward I always say the slower the better we really get a connection if you move too fast sometimes we’re going to do it wrong and you’re not going to protect your knees or your back especially when you start adding weights like if you’re holding dumbbells right now I just really want to make sure you prep for all right you’re adding in move into jump lunges these ones are a little bit more difficult if you have balance issues so make sure you already are used to doing a regular standing lunge before you move it to the jumping because the side-to-side motion can be a little tricky sometimes for knee problems let’s try to get in 10 on each side if you can do 30 so if I change let’s get that I like to go ahead and reintroduce the heck breath because I really like to work on my hamstrings okay so make sure you bring your heels in close to your butt we really want to activate our glutes on this one you’re gonna press kick to the family really squeeze your butt as you can work keep your core tight and if you feel it start the travel down your legs just simply bring your feet in a little bit closer make sure your weight is in you heels when you push up if it helps to bring your toes up and that helps you focus on squeezing your body perfect probably fizzling your thighs as well if I’m or – perfect take a break next move – do a few more leg exercises okay so remember the curtsy lunge that we did when we’re going to kick it up a gear and you’re going to go into a skier yeah okay more like a speed skater okay so it’s going to move a little bit quicker than the curtsy lunge and your side jump and then sweep that leg behind you and another side trip so we thought like hide it you don’t need to go side to side very far so keep it in here use I’m sorry kick it out make sure you keep your weight over your thigh don’t lean too far forward and touch the ground with the opposite hand make sure you split all the way over and as you come up drive through that bad leg to get to the other side I might perfect she’ll like you need some water max we’re going to see please enjoy everything I hope you love this workout if you did please like the video and if you haven’t already subscribe to the channel and for the number one boat workout go to 30 day bye transformation calm you

READ MORE

hqdefault 15

10 Min Abs Workout — At Home Abdominal and Oblique Exercises

toned in ten

>>GET MY 10 MEGA BONUSES HERE<<

Audio Text:
hey guys does it a year fitness model for Miami today where you can do under 10 minute ab workout you can do right home we’re just going to go through each workout for about a minute so I have my phone with my timer so just follow me we’re going to start with a push-up to plank so you’re going to just start in your push-up the session make sure you keep your abs tight and then you’re just going to go down something and right back up okay so we’re going to do this for a minute so get ready to start make sure you keep your stomach tight and breathe we’re halfway done hang in there with me okay ten seconds left stop next we’re going to move into scissor kicks so I’m going to lay back on your on your back you’re just going to scissor so about eye level and come down we’re going to do that again for a whole minute make sure you keep your abs tight okay that’s all point your toes extend your legs all the way out and don’t touch the floor well halfway done just work out this targeting your lower abs so you can get a nice six-pack last ten seconds stop next we’re going to do you’re going to lay down all the weight on your back you’re going to raise your legs up and back down make sure you lift your butt off the off if you are spending my time for a minute and let’s start last one now we’re going to move into mountain timers so you start out and push-up position and you’re just in the plan all right we’re going to do that for a whole minute again okay let’s go make sure to keep your butts up in on your abs tight sad seconds left so now we’re going to do the same you’re going to start up and push up and you’re going to do to the side okay let’s go try to bring your knee as high up as you can and twist okay now we’re going to move into rotating planes so you’re going to start start off in plank position and just rotate all the way to each side okay I’m going to want to EXCI start out in plank booty down lose it all the way up quartzite and to the other side okay we’re going to do the overhead again let’s start who got 10 seconds left last one and stop okay next we done we’re going to lay it down on our backs and then we’re going to braise one night at a time make sure you keep your knees straight if you can’t go as high doesn’t matter just as long as you happens all the way straight and never touch the floor okay let’s go point your toes keep your stomach nice and tight ten seconds okay that’s why we’re about to delicious regular crunches so we finished by hand out okay so you’re going to lean up all the way and then just crunch I’m sure you rest your neck on your hands okay let’s go squeeze through your stock ten seconds left there you have it nice little ab workout under 10 minutes once again my name is Jessica please like and subscribe to the page and I’ll keep making more videos thank you guys

READ MORE

hqdefault 16

7 Minute Workout to lose weight fast, burn fat and tone your body

toned in ten

>>GET MY 10 MEGA BONUSES HERE<<

Audio Text:
a studied gun at the Makassar University shows that seven-minute high-intensity workouts are sufficient for burning fat training muscles and improving help are you ready to start 5 4 3 2 1 ready go if you can’t do not jump but instead raise the feet in a lateral direction one at a time avoid violence impact with the floor during the descent in order to do this always land on your toes do not bend or curve your body during the exercise to avoid errors keep the abdominals tight 5 4 3 2 1 stop next exercise wall squat 5 4 3 2 1 ready go if you are unable to complete this movement try bending less the legs do not shift your body weight onto the tips of your feet to do this the force should be placed onto the heels keep your head and back perfectly adherence to the wall during the exercise do not rotate your leg in turn or output the knees should be in line with the piece 5 4 3 2 1 stop next exercise push-ups 5 4 3 2 1 ready go if you are unable to complete this movement wrap your knees on the ground do not bend your back or lift your pelvis too high your head shoulders and hips should all be aligned to be able to do this constantly maintain your abdominals and glutes tight do not strain your neck by trying to look forward always stare at a fixed point on the floor 5 4 3 2 1 stop next exercise crunch 5 4 3 2 1 ready go if you can’t I’ll stretch your arms along the body and flick the palms of your hands on the floor do not strain your neck when you lift your shoulders you can help by staring at a fixed point on the ceiling during the movement be sure never to lift the lower back off the floor to avoid back problems to do this constantly maintain the abdominal muscles tight 5 4 3 2 1 stop next exercise step up 5 4 3 2 1 ready go if you can’t substitute the chair with an object of a lower height do not bend or curve your head during the movement because this may risk the loss of balance there at a fixed point in front of you during the entire exercise to help you do not bend or curve your back and we’ll be able to do this keep your abdominals and glutes well contracted 5 4 3 2 1 stop next exercise squats 5 4 3 2 1 ready go if you are unable to complete this movement bend your legs less when you are performing the descent be sure not to exceed your toes with your knees do not curve your back while performing the exercise you to do this maintain the abdominals and the glutes well contracted 5 4 3 2 1 stop next exercise triceps dips 5 4 3 2 1 ready go if you are unable to do this movement bend your legs at 90 degrees and rest the soles of your feet on the ground be sure not to extend your elbows while you bring your torso down in order not to strain the joints of the arms [Music] keep your abs contracted throughout the entire exercise to stabilize the spine 5 4 3 2 1 stop next exercise Jaime run 5 4 3 2 1 ready go if you are unable to complete this movement try slowing down the pace do not rest your heels on the ground and finish the descent on your toes do not bend or curve your back maintain your torso space by staring at 8-6 points in front of you while contracting your abdominals 5 4 3 2 1 stop next exercise front lunges 5 4 3 2 1 ready go if you are not able to complete this movement do not bend your legs do not touch the ground with the knee of the back leg when you bring down the pelvis [Music] do not bend or curve your back during the exercise keep your abdominals tight in order to be able to do this five four three two one stop next exercise side plank five four three two one ready go if you can’t bend a leg at 90 degrees and rest your foot and knee on the ground do not look at the floor in there at a fixed point in front of you switch sides in the shortest time possible do not lower or lift your pelvis head shoulders hips and feets should be aligned as if they were following an imaginary line five four three two one stop next exercise push-ups with rotation five four three two one ready go if you can’t stress your knees on the ground while performing the push-up do not bend or curve your back during the exercise to be able to do this maintain your abdomen constantly types be sure not only to rotate the torso the shoulders and pelvis will move at the same time and the arms should be extended while it’s being lifted five four three two one stop want more videos like this let us know by liking it to increase the benefits repeat the exercise several times what do you say you want to continue or did you reach your limit it is ideal to do the workout everyday however try to workout three times a week download the app and you’ll have a virtual personal trainer who will guide you during your workout subscribe to the channel to receive new videos and follow us on the portal to discover a world of well-being join the community for updates and discussion [Music]

READ MORE

hqdefault 17

WALKING WORKOUT FOR WEIGHT LOSS- HOME WORKOUT – easy to follow

toned in ten

>>GET MY 10 MEGA BONUSES HERE<<

Audio Text:
this is my 15 minute inch not walking a workout that we’re going to do indoors and it is going to be a full body toning so let’s lace up and get ready and I’m going to do this with you in real time so what you need to start doing is just start a marching on the spot and then how today’s workout what we’re going to do we do 30 seconds of marching so she just start marching for me now and then we’re going to do 30 seconds where we tone a specific area whilst we’re still marching so we are going to be burning fat and toning all over this is suitable for every single fitness and level ok let’s good switch is going to keep marching make sure when you March learn nice and softly for me you can come in muscles pulled in tight good ok ah done let’s just keep that going to a distance 30 seconds worth marching and shook 8 we’re going to get ready for the first move which is going to come up so now we’re going to do the shoulder sculptor so just do this for me for 30 seconds keep those feet marching for me that’s good keep your tummy tight you’re pushing your arms up and then drawing them down so this is going to turn through your shoulders you’re also going to be toning through your arms but the clever thing here because we’re taking your arms above heart level you are working a little bit harder you can see those seconds going down that’s good let’s just keep that going and you’ve got less than 5 seconds push that up and back down well done that’s good ok so let’s bring it straight back now to another set of 30 seconds of marching ok that’s good so just make sure for me that you’re keeping your shoulders up and pulled back so we’re keeping them lifted keep those tummy muscles pulled in nice and tight you still got 20 seconds is marching left to go that’s good make sure you’re landing softly well done so here we are increasing your calorie burn we’re getting your heart stronger your lungs stronger just think of all the benefits good and when they get ready in five seconds we’re going to take it to another toning exercise ok so your next one is what I call the wonder press so all I want you to do is still March and just push your arms out in front and you can just see you’ve got 25 seconds left so what I want each focus on doing here make sure you keep your hands in line with your shoulders and really imagining pushing something forward and pulling something back this is really good for working through the bust and through the arms and you’ve got last 10 seconds that’s good let’s just keep that going doing really well you’ve got five left there and make sure you land softly doing well okay so bring it straight back now another 30 seconds marching on the spot good and if you want to work a little bit harder you can just really bring those knees up nice and high for me the idea of this is you know if you don’t want to go outdoors walking off it’s pouring with rain you can do this 15-minute indoor inch loss workout with me good keeping that going well done really remember let’s just keep those tummy muscles pulled in nice and tight you doing really well and really swing through with those arms good so we’re just working full body here all right we’ve got the next one of vanish bingo ring so just coming to this position let’s go for 30 seconds so this is an area I always get asked how can I get rid of bingo rings if it is a troublesome eris you I do have a really good three-minute a book which is full of three different workouts that you do over a three-week period plus a healthy eating plan and aerobics plan and it is amazing to get rid have been going okay you’ve just got last five seconds let’s just keep going and then we are done so we’re going to bring it straight back to that March for me okay that’s good and remember just take those feet down really softly onto the ground so you shouldn’t hear yourself marching you can learn nice and softly and just really make sure that you’re kind of marching through and really use those arms keep those shoulders that it’s a good opportunity to improve your posture here as well and keep those tummy muscles pulled in tight good he’s not going well done just got five more seconds and then we’re going to take it through another toning move all right so your next one we’ve got coming up where right now is we’re going to do a marching at crunch for 30 seconds so literally just have your arms in front or your hands in front and just bring one knee are alternating from side to side but as you do it I want you to really focus pulling those tummy muscles in nice and tight that’s good and you’ve got less than 15 seconds go set just keep that going so we are throughout this through change day we are constantly moving good nearly done we just got five seconds left good lift that up keep those tummies pulled in tight alright let’s bring it straight back now we’re going to go back to doing another 30 seconds of marching and just remember here it’s so important if you’re wanting to do this for weight loss you do have to combine this with healthy thing and I do have a free seven-day team eating plan if you head to my website you can download that and if you combined healthy eating within all my workouts you’re just going to see some amazing results that’s good let’s just keep that going marching away on the spot all right so your next move coming up now we’re going to do the walking booty lift so now squeeze those arms that and you’re just lifting that leg slightly behind you and you’ll feel that working through the booty and remember the more toned and structured beasts muscles are the more calories your body burns on an hourly rate so this is why toning this is why this workout is going to really help with weight loss and make you feel fantastic and look your best all right let’s just keep that going good and we just got 5 seconds and also obviously working through the arms and back on that one and done ok so let’s just keep that going straight back to March if at any point you need some also you can always just hit the pause button and take a quick break keep up good and just really make sure you learn nice and softly for me keep those shoulders pulled back have your chest and lifted tummy muscles pulled in tight marching away keep thinking of all these benefits you are investing in your health you’re doing really well let’s just keep going but let’s spend five seconds to go them onto our next move good and get ready now so your next one we’re going to tone those sides all I want you to do is just step from a one side to the other and the benefit here we’re doing what I call a lateral move so now we’re focusing on working your inner and outer thighs and the lower you come into this position and the harder you’re working and it’s a bit like a sidestep squat okay that’s good that’s really hard to say all right let’s go lost ten seconds for me you can that go in for the lower you are the harder you’re working you got fired let’s go four three two and then one all right let’s bring that now straight back up to that March for me sit and again just make sure you are landing softly trying to keep those knees up as high as you can and really swing through with the arms that just means then we’re turning through the upper body keeping the chest lifted so make sure you are walking with good posture this gives you a good opportunity to really enhance your postural muscles as well so doing really well let’s just keep focus keep thinking for the benefit so our next move we’ve got the waist reach so this time I want you to reach up and then slightly over so this one now we are targeting into the obliques aside muscles through your waist and reach up and of course remember whenever you take anything above heart level your heart has to work a little bit harder so it just increases the cardiovascular intensity of this workout and you’ve got last ten seconds keep that going rich it up and across and let’s go low five good you cannot go and doing really well and we’re done so you know what’s going to happen else straight back to your March now if at any point you want to or you’re feeling fitter so you’ve done this workout few times you could always alternatively do a little jog on a spot on these 30-second intervals good so just keep that going just keep thinking of all the benefits you’re going to get from training like this and it’s about making it a life starts about making it a habit okay that’s good I’m just going to keep that going and well done so your next move this time we’re going to call this the power punch all I want you to thirty seconds is punch those arms out as hard as you can in front and to keep them at shoulder height good so the benefit here you will be turning through your arms we’re going to be working you aerobic Lee a little bit harder good and let’s just keep that going these are really good she has had a bit of a stressful day we can just power punch that away you’ve got 10 seconds let’s just keep that going keep those arms nice and high we’re now on those last five good keeping that going doing really well all right let’s bring it straight back now to your March and remember I said if you want to you could always take this to 1/32 gentle jog on the spot and the other thing is in your room if you want you can sort of walk around the room you don’t have to stay on the spot depending on what area space you have good and make sure keep focusing on pulling that bellybutton in tight to the spine because that’s going to really help to increase your core strength and tone through those ab muscles as well alright so we just got a six moves left the next one is as the windmill walks we’re going to do this for 30 seconds so this one now you are toning all over this is also going to be really good to help increase your flexibility so you’re just bringing the opposite hand to meet the opposite foot alternating from one side to the other you’ve got 15 seconds left let’s just keep that going and also on here we are using your add up muscles as well because they’re going to help stabilize you through the transition of each move five seconds to go keep that going okay well done all right let’s do that straight back now to that March and remember if you need to you can always press the pause button and grab some water and if you want to work out a little bit harder you can always take that to a gentle jog for 30 seconds just make sure you are landing nice and softly for me and if you’re doing the March make sure you’ve got good posture keep those shoulders pulled that chest lifted good doing really well okay and in fact the next exercise we’re going to be doing is a really working on those ABS so for this one all I want you to do don’t have to place your hands I’m just doing this to show you but I want you to do a few seconds pull your tummy in as tight as you can then you can release and then just draw that in as tight as you can so imagine you’re trying to get your belly button to touch your spine and then release we’re just going to keep doing that on and off you’ve got 15 seconds left and again just draw it in really you can place your hands there if you find that easier as a guide and then let’s just go lost by seconds during that in tight alright let’s bring it straight back to March and remember if you want you can always take that to a gentle joke just keep that going we are nearly done with today’s trainings you’re doing really well so we’ve just got for toning moves are left to go and this workout you will have toned absolutely everywhere okay good and let’s get ready now for the next ones this one we call climb to the moon so we are just going to imagine perhaps think of it like this that you’ve got a ladder and you’re just climbing up a ladder and take those arms up as high as you can and the great thing here with this again what we’re doing because we’re raising the arms tough heart level we are cardiovascular having to a little bit harder you’ve just got 15 seconds left to go reaching it up some so place to touch from the moon that’s good and well dance it keep that going five seconds and again this is going to be really good for turning through your upper body all right let’s bring it straight back to a March so we’ve just got three toning moods to do you doing really well so stick with me if you can and remember you can jug it or you can March it and if you need to hit the pause button have a little rest and you can always do that and that’s where this workout is ideal for every fitness level if you want to work harder then take it to a jog or if you’re quite happy keeping that low-impact just stick with marching on the floor or on the ground you know what I mean okay that’s good so let’s just keep that going alright so our next move this time we’re going to do the ballet walk I love this one so you just literally cross the arms over in front and point one leg in front so here we are turning everywhere lovely for working actually through the top of that upper back as well as toning through the size that’s good and we’ve got 15 seconds to go so let’s just keep that going mini dance let’s go last five seconds point that foot in front trying keep those arms just while hip level all right and let’s bring it straight back now to another March or a member alternatively you can take that straight wrapped up joke for me and the great thing is once you’ve done it work out a few times you can switch my volume or right down you can put on your favorite music and you can have this video on because you can see because they’re kind of coming up what exercises so it’s easy to do without having my narration alright that’s good let’s just keep that going more than soon really well and unless I’m trying to think your next move coming up or I know okay so we’re going to do jiggle free arms so this time now just extend your arms out what is important do you make sure you are keeping them up at older height and take that out that’s it and then again just make sure you’re landing nice and soft food with your feet as you do this good and we just got one more exercise after this so it’s been a really good workout today and I would say as well okay so let me just quickly count you down you’ve got five seconds to go alright so if you are wanting to lose weight remember it is important you want to be aiming to exercise between four to five times a week so you can do this workout and don’t get I’ve got heaps of other workouts my 4-minute ones on youtube so just have a scroll through my youtube channel and you will find loads alright that’s good let’s just keep that going learn nice and softly or if you’re doing that jogging again on the spot just make sure you do land softly for me getting really well that’s good last few seconds all right so really get ready for that last move this one’s called create those curves so what you’re going to do you bring the knee up and then you kind of take in the arms and you’re twisting the waist very slightly so working through the lower body we’re also working through your arms and we’ve got the last 15 seconds coming up and now so let’s go for it feel that through the tummy keep your tummy muscles pulled in tight take that knee up nice and high keep that arms up there just imagine you’re going from one side to the other and lost five seconds four three two and then one and we’re done so we are just going to march out for the last 30 seconds and then I’m going to go through doing a full stretch with you if you are jogging then what I suggest now you can really go to the gold you’ve got 20 seconds you can take it so you are literally doing tiny if you are marching on the spot I want you to pull those tummy muscles in as tight as you can for me and walk with your best posture ever pull those shoulders back good let’s just keep that going so nearly finished in really well and there we go and give yourself a big high-five right let’s go through doing some stretches now again if you cheat you can hit that pause button and just grab some water okay so let’s go with those stretches first time just take that leg behind so you’re going to heel down on the ground you can lean into that leg so your hands are on the bent leg so we’re just feeling a stretch through the calf muscles we’re just going to hold that there so today you’ve done a full body workout you should be feeling amazing now let’s take that upset leg behind just keep that heel down on the ground just lean into it it’s important you feel this through the calf muscle all right let’s now take that to a hamstring stretched so just bring that leg in front toes point up hands are on the bent leg kind of push the bottom up in the air where I want you to feel the stretch is through the back of the upper thigh on the extended straight leg good the great thing is for stretching it helps prevent muscle soreness but it’s really good for your alignments that’s good for posture let’s just take that – the opposite leg hold on and then we’re going to get ready – if you need to use a wall or a chair for balance let’s do a quadricep stretch stretching through the front of the thigh make sure you’re supporting me is slightly bent just holding that there dude and then we’re going to get ready to take that to the other leg so let’s get ready to swap that over and then if you’ve liked this workout I do also have a 15 minute honor think it 16 minute inch loss audio workouts you download it and it means it’s on your headphones your iPhone mp3 player and then I take you outdoors walking so I’ll leave a link down below on the description box on how you can access that and said I’ve got lots of workouts ebooks and online training all available on my websites let’s just stretch through the chest so that there and bring the arms in front and don’t forget I’ve got my seven day free clean in pink town which you can just go ahead to my website LWO fitness comm and download that and then let’s just now get ready for that tricep stretch because remember we’ve done loads for your arms today we have really toned them so just try and get the fingertips down in between your shoulder blades good and then take that back the opposite arm and then I have also got my other virtual walking workouts that you’re really lovely you have check them out and I’ve got loads of those coming up let’s just do a nice side stretch take it from one side to the other so the first time I’ve done is beautiful countryside one and my dad is singing the most beautiful song and then I’m also going to do one sings sights of London freeze we’ve got lots of exciting new videos coming my way or your way and then don’t forget if you’re not already definitely hit that subscribe button and if you like this video then please hit like and also help me spread the word about Lucy’s word and if you could it be amazing if you were to share the video and also if you’ve got any comments then please let me know down below and as your trainer for me it’s all about getting you results so that’s why I really stress you know if you have got any questions about today’s training or where you’re at with your training if it’s nutritional advice motivational advice or just anything about your fitness then definitely let me know and also on social media you hashtag Lucy squad then this online community we all engage with each other so even if it is from the rest of the squad you want a little bit more motivation and support than don’t forget to do that and then I’ll see you tomorrow for another workout

READ MORE