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

toned in ten

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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

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Power Yoga for Weight Loss & Belly Fat, Beginners 20 Minute Workout at Home, Total Body Routine

>>HAVE A LOOK AT YOGA BURN NOW<<

Audio Text:
hello everyone and welcome to psyche truth my name is nella and today I have two of my dear friends join the float today with me this is Myra and of course we all know beautiful joy we’re going to be doing a beginner power yoga so here go come with me take your time and let’s begin so we’re going to start in a downward facing dog here just allowing ourselves to stretch out the back body here maybe rotating your legs here placing your all foot to your to the ground breathe allow yourself to come here now take your time deep breath here let’s take three more deep breaths here one more time deep inhale and then exhale both legs are straight here then from here let’s come into that high plank right here and when you ready you’re gonna place your knees all the way down and we’re going to do eight push-ups so here you go you can stay right here for your beginner if you a little bit more advanced you can follow Myra and four five six seven eight and hold five four three two one and nice and slow coming all the way down take a nice deep inhale let’s move into that Cobra shoulders are back and down heart is lifted and coming back down nice and slow take a deep breath let’s move into that up dog then move downward facing dog breathe here then we’re gonna lift that right leg up you can do take your time here and just follow your own body here and then slowly place it back down place your knees and then let’s bring that right foot forward let’s move into that dragonfly twist here hi take a nice deep breath and coming back down to Center downward facing dog here lifting left leg all the way off take a nice breath and place a bag down bringing your knees down and let’s bring that left foot forward and let’s twist into that dragon fly right here and coming back down to Center downward facing dog here and then go ahead look at your hands and take your time walk towards your hands here forward fold and then inhale deep flat back here exhale forward fold let’s Bend those knees drop your hips lifting into a chair here we’re going to hold here for five four three two one forward fold take a nice deep breath here and then reverse swan dive all the way up palms together bring it to your heart take a one more deep breath here forward fold plant your hands and let’s walk back into that high plank bend your knees bring them down and eight push-ups and one two three four breathe five and six almost there seven eight and hold five four three two one and exhale nice and slow coming all the way down inhale deep Cobra here exhale come back down to Center inhale updog downward facing dog nice take a deep breath here let’s lift that right leg up hold it here one breath bring it back down and let’s come into that dragonfly twist again same thing here take your time listen to your body here and come back down to the santur downward-facing dog left leg up hold it for one breath here place it back down bring you through dragonfly twist ah maybe smile a little bit if you need to stop drink some water rest pause I’ll be right here waiting for you and downward-facing dog good job take a nice deep breath look at our hands and stop walking towards our hands nice and slow take your time here forward fold inhale flat back here push those shoulders back exhale forward fold bend your knees drop your hips lifting all the way up you can stay right here if you want to challenge yourself come a little bit deeper into that chair activating those quads here five four three two and one forward fold good job take a nice deep breath reverse swan dive all the way up palms together bring it to your heart take a deep breath forward fold plant your hands walk back high plank bend your knees bring them down eight push-ups and one two three four five six seven eight and five four three two one exhale nice and slow all the way down inhale deep cold right here exhale Center Donna I’ve talked here downward-facing dog nice deep breath lifting right leg up hold it this is your three-legged dog a lot of power here using your arms your shoulders keep your core tight and engaged here and then place the back down bend your knees bring that right foot forward here’s your twist here hold it here as long as you need to but if you follow along with us that’s really when you’re going to start to see the improvement in your strength hey go take a nice deep breath here again lifting your left leg up hold it for one breath place the bag down bend those knees bring him down left foot forward twisting to that beautiful dragonfly here stretching the spine releasing the tension huh and let’s come back down divert facing doc good job look at those hands and stop walking towards them forward fold yes feel good inhale flat back here forward fold bend those knees drop the hips here’s your chair look at asana ah good job you guys how you feeling good good they go forward fold reverse swan dive nice and slow palms together bring it to your heart good job nice breath here and in forward fold nice and slow here plant your hands walk back high plank bend those knees eight push-ups one two three four five he goes six seven eight and hole five four three two and one exhale down inhale deep Cobra here heart is lifted push those shoulders back and down releasing that tension exhale coming back down inhale updog good job exhale downward facing dog here take a nice deep breath inhale deep ah lifting the right leg up again three-legged dog here a lot of power even if you hold it right here guys that is okay you know don’t don’t judge yourself do the best you can and exhale place it back down and then twist here this is a chance where you can just a little bit catch up on your breath and rest a little bit if you need to again hold it as long as you want yeah coming back down to Center downward facing dog good job and let’s lift that left leg up hold it for one breath ah and then place it back down good bring those knees down and left foot forward twist into a beautiful dragonfly here be gentle with yourself here take care of your body take care of your mind here you go and coming back down Power Yoga is a great way to tone the body and and lose the weight all right look at our hands and start walking towards the hands again forward fold inhale flat back forward fold then those knees drop the hips chair pose whew how you guys doing are you feeling that burn good try to focus on keeping that heart lifted towards the ceiling here yeah push those hips back make sure you don’t come too forward with your knees so less tension on your knees good job as to a forward fold nice deep inhale everywhere swan dive all the way up bounce together bring it to your heart forward fold get your plant your hints walk back high plank good job bend the knees bring him down eight push-ups again one two three four five six almost there seven eight and hold five four three two and one exhale down nice and slow inhale deep cold right here exhale Center I don’t know about you guys but I’m sweaty nobody of dog downward facing dog yes nice deep breath lifting that right leg good three-legged dog and make sure that your weight is equal in both arms here and then bring it back down bend the knees bring him down hey go dragon fly twist here good job whew I am feeling good even though I’m feeling the burn in my arms but you know what I like it I like it a lot I come back down downward-facing dog good job all right take a nice breath here let’s lift good hey God whoa bring it down and dragonfly twist here and the more you push that left shoulder back the more you will feel that nice stretch in your spine here coming back down to Center you downward-facing dog good maybe move your head a little bit saying your yes or no releasing some tension from the neck here we go and look at your hands and start walking forward forward fold here and then inhale flat back exhale forward fold bend your knees drop your hips here’s your chair pose again good job ah butwe’re fold there you go reverse swan dive all the way up palms together bring it to your heart huh I could just stay here a little bit longer but no we’re gonna keep going forward fold in order to see the results we gotta keep going less breaks we take the better results we will see and then bend those knees eight push-ups aim one two three four five six over thirty seven and eight hold five four three two and one exhale down good job inhale deep Cobra here exhale enter and hell up doc boo boo yes downward-facing dog nice deep breath here lifting your right leg up good again stay where it feels the most comfortable for you listen to your body here oh yes and bring it back down good job then bring that leg forward and twist here I can push that right shoulder back if you want to go deeper into that spine stretch here Sandra downward facing dog good job you guys here we go lift in your left leg up breathe here if you’re feeling the burn that’s a good sign that means it’s working bring it back down bend your knees bring that left foot forward twist here whoa can I just stay here oh there you go and coming back down to Center downward-facing dog good job whew look at the hands and stop walking forward forward fold here even if you have to bend your knees in your forward fold do so again like I said listen to your body here and then take a nice deep inhale flat back exhale forward fold don’t rush yourself do what you can with what you got right now all right let’s Bend those knees drop the hips chair pose forward fold take a nice deep breath reverse swan dive all the way up palms together and bring it to your heart Stanny and forward fold and I plank perfect drop those knees and eight push-ups one two three four five six seven and eight good job hold here five four three two and one as you can see you guys look I am sweating so I’m telling you this will work out all right let’s come all the way down and inhale dpa Cobra good job keep that heart lifted shoulders are back and down exhale Center up dog downward facing dog almost there let’s lift that right leg up hold it three legged dog here place it back down bring it through dragon for a twist here hey God santur downward facing dog yes nice breath here lift your left leg up good here we go bring it back down good job bring it through drag a flat twist yes sector done were facing dog and here go look at their hands and start walking forward nice forward fold here and inhale flat back forward fold ban those knees drop the hips look at asana we are almost done good job forward fold take a nice deep reverse swan dive all the way up palms together bring it to your heart good job you guys thank you so much make sure you favorite this video if you want to see more of my videos please subscribe to psyche truth thank you so much and namaste you you

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