today we're running through a full-body workout that you can do from absolutely
anywhere because you don't need any equipment so clear some space and let's
get started hey guys welcome back today I am in the beautiful countryside
of Okayama Japan and I'm gonna run you through a full body workout
I've been doing a lot of walking around and exploring in this beautiful city but
today I just wanted to switch things up and get a little bit of a strength
workout in we have 5 different exercises that we're gonna get through and we're
going to aim for three rounds of each of course if you're new to working out you
can always start with just one round or if you want more of a challenge work
your way up to five rounds all right guys let's get started
starting off with some inchworms we're gonna extend those arms straight up
overhead forward fold walking out into a push-up position
exhale press yourself up walking the hands back to starting position each
time you forward fold you want to try and keep those legs as straight as you
can you're really gonna feel a nice stretch through those hamstrings inhale
as you reach those arms straight up find length in the upper body keeping the abs
nice and tight as you walk out make sure you're keeping your wrist right below
the shoulders in that push-up position you would want to protect those joints
keep on breathing always keeping the core nice and tight belly buttons pull
to the spine feel a nice stretch through the entire body with each movement
that's it almost there we've just got a couple more reps for a total of six
all right last rep here we're going to move into some shoulder taps so as we
walk out we're gonna end up in that plank position wrists directly below the
shoulders tapping one shoulder at a time for 20
reps total making sure to keep that belly button pulled to the spine nice
tight core nice flat back the entire time
that's it we just have four three two and one nice work quick release here
standing up tall and then we're gonna forward fold walking back out into that
plank position dropping down to the elbows this time for a little seesaw
plank fingers are pointed forward you're going to gently rock yourself back and
forth while maintaining that nice straight plank position and we have
three two and one very nice coming down now onto the right side keeping both
knees bent we're gonna extend that left arm straight up into the sky lifting up
through the hips we're gonna extend that left leg straight up to the sky point
that tail keep that leg as straight as you can
and we just have two and one that's it's switching over we're gonna even things
out and do the same thing on the other side remember it's all about creating
nice straight lines keeping the joint stacked keeping the hips Square to the
front keep those toes pointed as you extends and kick that leg out
awesome work that's it coming back up to standing position we're gonna fold
forward walking out this time just walking into a downward dog position
pressing those heels down towards the ground we're gonna extend that right leg
straight up to the sky point the toe inhale and then exhale as we drive the
knee forward towards the chest we're gonna do eight reps on the right and
then switch to eight reps on the left
remember to keep that toe pointed you want to extend that right leg up to the
sky and then exhale as you crunch your abs drive the knee in really feeling a
nice contraction through the abdominal muscles
that's that last rep here and let's switch sides the left leg goes straight
up to the sky exhale bring that knee forward crunch it in tighten up those
ABS breathe nice work try and keep both legs as straight as you can the whole
time remember to keep that back flat abs nice and tight you've got it just a
couple more reps here we're almost done
all right that is it round one is done we are going to take a quick break I
want you to grab a sip of water take a couple quick stretches if you need it
and we'll be right back for round number two
all right we are back for round number two here we go right back into those
inchworms nice and controlled for six more reps if you're used to doing your
push-ups on your knees I challenge you to try just one push-up in full position
today see if you can get that chest right down to the ground if you're not
quite there yet don't worry just keep practicing and I promise you you will
get there
last one here reach up walking it back out getting ready for those shoulder
taps 20 reps total ten taps each side
that's it let's walk it up give those shoulders a real quick rest and then
we're gonna walk right back down coming into our elbow plank for a little seesaw
action this is a really small range of motion but you will definitely feel the
burn in the shoulders and in your core if you're doing this properly so keep
everything nice and tight and just gently rock back and forth we've got ten
reps here guys almost there come on three two and last one that's it coming
back onto that right side now elbow stacked below the shoulders and these
are bent we're exhaling kicking that leg straight
up towards the sky keeping the leg as straight as we can
and lowering down nice and controlled we're really focusing on using the
obliques as well as these shoulders here to lift ourselves up off the ground we
are almost there the last one that's it all right switching sides now same thing
lifting up kicking that right leg out keeping that core engaged and really
using those obliques to find control
don't forget to keep that toe pointed this is it last one awesome job guys
alright coming back up to standing position folding forward
he gets again coming into that downward dog working on those ABS now let's kick
that right leg up exhale crunch forward inhale reach nice and long that's it
exhale crunch inhale reach it lengthen core is nice and tight
that's it let's do it again on the other side here
we go exhale crunch it up inhale lengthen nice and long I know those
shoulders are getting tired just hang in there we just have a few more reps
you're doing awesome three last two and a last one that's it awesome guys all
right we've got another quick break coming up you're already two rounds in
grab that water take a quick stretch and we will be right back for our third
round
and we are back this is it the final round you guys know what to do we're
starting with those inch worms here we go for six more rats
that's it enjoy that nice overhead stretch feeling a little taller each
time walk it out working on that push up get
that chest right down to the ground use your breath exhale pressing up oh we are
so close just a couple more reps come on
beautiful that is it all right getting ready for those shoulder taps back in
that plank position making sure we're not rocking too much side to side
keeping those hips Square to the ground staying focus staying strong
done and walk it up here we go quick release and we're right back down onto
those elbows rocking it back and forth
that's it small range of motion really focusing on keeping those abs nice and
tight pushing through the feet feeling those shoulders fire up
and we're onto our last set of sidekicks getting onto that right side kicking
that left leg up nice and high remember it's all in the core here we're using
those obliques to lift our hips up off the ground
last rep here and let's switch sides
these exercises are designed to help you build nice long lean muscle strength and
improve that mobility so stay focused on the goal and just keep working we are
almost there
all right last rep and that is it
up we come bending forward one more time getting into that downward dog press the
heels down extend that right leg up to the sky exhale crunch those abs
reach back with that leg a little further each time see how straight you
can keep those legs see how high you can get that right leg up towards the sky
connect to that Corp pull that tummy in nice and tight keep on breathing we are
so close this is that we're switching up other side here we go exhale crunch it
in inhale lengthen nice and long
that's it we just have three - and last one congratulations you have
finished your workout alright guys that's it thanks so much for joining me
for a workout today if you enjoyed it don't forget to give this video a thumbs
up and don't forget to subscribe so you don't miss the next workout have an
awesome day and I will see you guys soon
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