[0:00] all right let's get stuck into a warm up
[0:02] it's just a super quick warm-up with
[0:03] four exercises and we're actually going
[0:05] to start down on the floor so the first
[0:07] exercise you're going to come down onto
[0:08] your stomach place your elbows beneath
[0:11] your shoulders spread your fingers out
[0:13] wide and place your hands flat on the
[0:14] floor and then from here we're just
[0:16] going to peel our chest up and push
[0:18] and then come back down and gently place
[0:20] your elbows back onto the floor now you
[0:22] can do this exercise as fast or as slow
[0:25] as you want to of course this is just
[0:27] your warm up so it's an opportunity to
[0:29] get your body and your mind ready for
[0:31] the workout ahead
[0:32] now we're here for 30 seconds so we've
[0:34] got just over 10 seconds left if you
[0:36] want to make this a little bit more
[0:37] challenging just going to pull your
[0:38] hands back about an inch and then push
[0:41] up as well
[0:43] all right that is our exercise done for
[0:45] our next exercise we're going to work
[0:47] from a plank into a downward facing dog
[0:50] so you're going to go up into a
[0:52] high plank position hands beneath your
[0:54] shoulders and then you can keep your
[0:55] legs bent you're just going to push your
[0:57] hips back up towards the ceiling try to
[1:00] really get a stretch out push them up
[1:02] nice and high and then come forward into
[1:04] that high plank position
[1:06] and we're just going to keep moving
[1:07] through this at our own speed
[1:09] for another 15 seconds or so
[1:12] if you want to you can start to
[1:14] straighten out your legs you might even
[1:16] want to paddle your heels if that feels
[1:18] quite nice for you you can make this
[1:19] movement your own
[1:21] back into that high plank last one
[1:24] beautiful all right
[1:26] next exercise we're actually going to
[1:27] roll over
[1:29] and we're going to work just into some
[1:30] basic glute bridges so feet are about
[1:33] hip distance apart get those heels on
[1:35] the ground you can put your elbows in to
[1:37] support you and you want to scoop your
[1:39] pelvis up towards the ceiling get a nice
[1:42] squeeze here and then come back down try
[1:44] to avoid letting your bum actually touch
[1:46] the floor you just want to scoop up
[1:48] and then back down
[1:50] and you can just do again as fast or as
[1:52] slow as you want
[1:55] we've got another 10 seconds here
[1:57] maybe make these a little bit faster now
[2:00] make sure you're getting that nice
[2:02] squeeze keep your heels pushing through
[2:03] the floor
[2:05] and that is you done we're moving on to
[2:07] the last exercise of our warm so we're
[2:09] going to come up onto our feet you're
[2:10] going to take your feet out nice and
[2:12] wide
[2:13] toes pointing slightly to the edges of
[2:15] the room and we're just going to do some
[2:16] side to side
[2:17] lunges so you're going to sit back keep
[2:19] that chest nice and high
[2:21] and we're just going to move from side
[2:22] to side
[2:24] if you want you can add a bit of a reach
[2:26] warm up through the sides
[2:28] you can always use your hand to support
[2:29] your leg
[2:32] nice work we've got 10 seconds left here
[2:35] maybe start to go a little bit deeper
[2:37] sit down a little bit further
[2:39] we've got five seconds and we're moving
[2:41] into our main workout nice job guys
[2:44] last one
[2:46] awesome work all right have a 30 second
[2:47] rest and i will see you for round one
[2:50] [Music]
[3:19] [Music]
[3:22] all right let's get stuck into some work
[3:24] so we've got a workout that consists of
[3:26] three rounds and each round is going to
[3:28] have six different exercises which we're
[3:29] going to do for 30 seconds and have a 10
[3:31] second rest each round i'm gonna make
[3:33] them progressively harder but you can
[3:35] always stick to whatever level suits you
[3:37] now the first exercise is going to be on
[3:39] the floor and we're going to do push-ups
[3:40] but instead of doing our regular
[3:41] push-ups we're going to do some tricep
[3:43] ones and focus on building up this
[3:44] tricep muscle and to do that we're going
[3:46] to have our hands in a diamond shape so
[3:48] you're going to place your hands in that
[3:50] shape on the floor and we're going to
[3:51] come out nice and long staying on our
[3:53] knees and the focus is to come down and
[3:56] bring your chest towards that diamond
[3:58] shape and then push back up you want to
[4:00] keep your core nice and strong so you
[4:02] want to brace your core as if someone's
[4:04] going to come and punch you in the
[4:05] stomach and keep it nice and strong
[4:06] there
[4:07] and then really focus on bringing that
[4:09] chest down towards your hands rather
[4:11] than your head and we're only here for
[4:12] 30 seconds we've only got about five
[4:14] seconds left
[4:16] this is your last one push up
[4:18] beautiful now we're going to come
[4:19] straight up onto our feet and we're
[4:20] going to work into some lower body and
[4:22] do some squats so feet are going to come
[4:24] hip distance apart and we're going to
[4:26] have our toes and knees pointing in the
[4:28] same direction so slightly out to the
[4:29] corners of the room you can put your
[4:31] hands where you like them i like to have
[4:32] them here in front of my chest i'm just
[4:34] going to sit back you want to try and
[4:35] keep your knees pushing out you don't
[4:37] want them to collapse in and then push
[4:39] back up if you find you struggle with
[4:41] this then you might want to put a chair
[4:43] or something behind you to sit on and
[4:44] then push back up through your heels you
[4:47] want to aim to keep your chest up nice
[4:49] and high and just keep that core nice
[4:51] and engaged and strong
[4:53] nice work we've got five seconds left
[4:56] and then we're going back down to the
[4:57] floor again
[4:58] awesome work right let's hit the floor
[5:00] we're gonna work into some core work
[5:03] with some side planks now i'm gonna do
[5:05] modified side planks so don't panic
[5:07] you're gonna have your elbow beneath
[5:08] your shoulder you can come up keep this
[5:10] bottom knee on the floor and you're
[5:12] going to keep your foot on the floor as
[5:14] well and this is all we're going to do
[5:15] you can have your hand wherever you like
[5:17] it if you want it on your hip or if you
[5:18] want it down on the floor to help
[5:19] support you it is completely up to you
[5:22] what i want you to focus on is keeping
[5:24] this hip lifted up towards the ceiling
[5:27] we just want to keep that as high as
[5:28] possible the whole time
[5:30] we've got just under 10 seconds left it
[5:32] goes super super quickly
[5:34] by the way i best warn you if hugo comes
[5:36] and joins us at some point i wouldn't be
[5:38] surprised because he's in the room
[5:40] all right you are done and we're going
[5:41] to switch sides and just head straight
[5:43] over to the other side we don't want to
[5:45] neglect that and again keeping that
[5:47] right knee on the floor coming up and
[5:50] we're just going to support ourselves
[5:51] with our foot on the floor as well and
[5:53] we're here for another 30 seconds
[5:58] don't forget keep that hip lifted nice
[6:00] and high towards the ceiling that's what
[6:02] we want to focus on want as much space
[6:04] between our side here and the ground
[6:07] keep it lifted nice and high
[6:10] we're going to be rolling onto our
[6:11] stomachs and doing some back work in a
[6:13] second we've got five seconds here
[6:15] three
[6:16] two
[6:18] one nice work all right let's roll onto
[6:21] our stomachs
[6:22] we're gonna start with the beginner
[6:24] version of a back extension so
[6:26] face down on the floor we're gonna have
[6:28] our hands come to our side and from here
[6:30] we're just gonna pull up
[6:32] and then come back down here comes hugo
[6:34] i thought he'd come at some point
[6:36] hopefully he doesn't cause too much
[6:38] habit so he's gonna pull up only to
[6:40] where he's comfortable and then come
[6:42] back down
[6:44] keeping those feet on the ground only
[6:45] got a few more seconds
[6:49] nice work
[6:52] let's do two more
[6:56] and two good job
[6:58] all right we're moving into our last
[7:00] exercise each round goes super super
[7:02] quickly and we're going to do some quad
[7:03] holes so hands are going to come
[7:05] directly below your shoulders knees
[7:07] below your hips
[7:09] curl your toes under and then from here
[7:11] all we're going to simply do is keep a
[7:12] nice neutral spine and lift our knees
[7:14] off the ground for about
[7:16] one inch not far at all and the idea is
[7:19] we just want to maintain this we want to
[7:20] maintain a nice neutral spine we don't
[7:23] want your head to be cocked up like this
[7:25] or crouching down just try to keep it
[7:27] looking about a foot in front of you
[7:29] keep that core nice and strong and try
[7:31] not to let your knees come up or sink
[7:33] down if you need to have a little rest
[7:34] of course have a little rest but we've
[7:36] only got three seconds left
[7:38] two
[7:39] and one
[7:40] awesome work that is round one done easy
[7:42] peasy go and have a one minute rest and
[7:45] i will see you back here for round two
[7:59] [Music]
[8:18] [Music]
[8:20] all right guys let's get stuck into
[8:22] round two and we're starting with those
[8:24] tricep push-ups so we're going to head
[8:25] over to the floor and i just wanted to
[8:27] give you a quick overview of the push-up
[8:29] because obviously we're doing them on
[8:30] our knees at the moment that's because i
[8:32] wanted this to be a no-equipment workout
[8:34] so we're going to just be using the
[8:36] floor but you can actually do these on
[8:37] an incline and that is probably going to
[8:39] be the preferable way of doing it so
[8:41] let's set ourselves up hands are going
[8:43] to be in that diamond shape we're going
[8:44] to come out nice and long and then focus
[8:47] on bringing our chest down to our hands
[8:50] if this is too difficult you can always
[8:51] bring your knees in and just work like
[8:54] this but if you are able to stay nice
[8:56] and long keep a nice long line in your
[8:58] body chest down to your hands and then
[9:00] push back up don't forget keep that core
[9:03] nice and strong
[9:05] don't see it to breathe so breathe in on
[9:06] the way down out on the way up nice and
[9:09] strong three seconds left
[9:12] two
[9:13] and one and we're moving into our next
[9:16] exercise so up on your feet we're going
[9:18] to do our squats now last time we did
[9:20] bodyweight squats if that's good for you
[9:22] stay there otherwise you're going to
[9:23] come with me i'm going to do some
[9:24] prisoner squats so hands behind your
[9:26] head we're going to start testing our
[9:28] mobility a little bit here and we might
[9:30] start to speed it up because we know
[9:31] what the exercises are we know what's
[9:33] coming so if you're comfortable too then
[9:35] we're going to speed it up a little bit
[9:37] otherwise just stay where you're at and
[9:39] just progress in your own time
[9:41] nice work we've got 10 seconds left here
[9:44] keep that core nice and strong when i
[9:46] talk about core
[9:48] think about really bracing as if
[9:49] someone's going to come and punch you in
[9:50] your bracing for impact
[9:53] last one
[9:54] beautiful work all right we're heading
[9:56] down to the floor into our side planks
[9:59] we can stick with the modified version
[10:00] and i am going to have a modified
[10:02] version still but this time as a slight
[10:05] slight more slightly more difficult way
[10:07] of doing it we're going to bring our
[10:08] hand up towards the ceiling so don't
[10:10] forget hips coming up but also now our
[10:12] hand is going to be coming up too so
[10:14] we're just really pushing up
[10:17] as much as possible
[10:18] keep that core nice and strong don't
[10:20] forget always brace your core create
[10:23] that intra abdominal pressure that we
[10:25] want in all of our exercises
[10:28] don't let that hip droop down we've got
[10:29] you've got five seconds left here and
[10:31] then we're switching to the other side
[10:34] beautiful work let's quickly switch
[10:36] around
[10:37] that knee stays on the ground
[10:40] come up and up as well
[10:43] and we are here for 30 seconds
[10:45] you can use this as a bit of an
[10:46] opportunity to rest a chance to breathe
[10:49] and
[10:50] just enjoy it
[10:52] i can see hugo he's making his way over
[10:54] here again
[10:55] he is desperate to cause some trouble
[10:58] all right we've got 15 seconds left
[11:00] don't let that hip drop keep it up nice
[11:02] and high
[11:05] eight seconds then we're going to be
[11:06] moving into our back extensions so we're
[11:09] going to come in face down onto the
[11:10] floor
[11:13] nice work that's done
[11:15] so rolling onto our stomachs last time
[11:18] we were here
[11:19] this time we're actually going to
[11:20] squeeze back as we peel off the ground
[11:22] are you ready so hands extend out in
[11:24] front of you you're going to pull back
[11:27] create a w shape really pull your elbows
[11:29] together and then come back down try to
[11:31] avoid touching the ground again stay up
[11:34] peel that chest up squeeze back and then
[11:37] back down
[11:38] beautiful work
[11:40] again it's only 30 seconds so it's not a
[11:42] huge amount of time
[11:44] we've got 10 seconds left
[11:46] we can do a couple more here
[11:49] let's do two more
[11:51] last one really big squeeze peel up nice
[11:53] and high
[11:55] and done awesome
[11:57] and we're moving into our last exercise
[11:58] these rounds go so quickly we're doing
[12:00] our quad holes so set yourself up hands
[12:02] beneath your shoulders knees beneath
[12:04] your hips this time hands are going to
[12:06] come out about a foot in front and we're
[12:09] going to stay here but i want you to try
[12:11] and maintain that neutral spine so we're
[12:13] just spreading
[12:14] our center of gravity a little bit
[12:15] bigger making that exercise just a
[12:18] little bit harder
[12:19] try not to let those knees come up you
[12:21] want to keep them nice and low just
[12:23] kissing the ground really really close
[12:25] keep that core strong if you need to
[12:27] have a rest have a quick rest but we've
[12:29] got three seconds left
[12:32] two
[12:33] and one
[12:34] awesome work all right guys go have a
[12:36] sip of water i will see you back here
[12:38] for our third and final round
[12:42] [Music]
[12:47] [Music]
[12:58] [Music]
[13:13] all right guys this is it you are
[13:14] killing it we're in our third round
[13:16] we're going to start with our push ups
[13:18] i'm going to do mine well i'm going to
[13:19] attempt to do mine on my toes now if
[13:22] you've noticed that this variation feels
[13:24] harder than regular push-ups you'd be
[13:26] right it is a lot harder we're using a
[13:28] bit of a small muscle or at least
[13:29] putting a bit more emphasis on that
[13:30] muscle and also
[13:32] our center of gravity is a lot smaller
[13:34] so we're going to set ourselves up
[13:35] whether you are here whether you are out
[13:37] stretched long or whether you're on your
[13:39] toes with me we are going to do this
[13:41] together we've only got 30 seconds so
[13:42] set yourself up nice strong core we're
[13:44] going to come down
[13:46] and then push back up nice work
[13:48] if you find
[13:49] all of these too challenging you can
[13:51] just go back to your regular push-ups so
[13:53] hands come
[13:54] slightly outside of your shoulders and
[13:56] you're going to have your elbows no more
[13:57] than 45 degrees from your body
[13:59] it's completely up to you you're
[14:01] training
[14:03] make it your own that's the most
[14:04] important thing with calisthenics just
[14:06] have a bit of fun and do what you enjoy
[14:08] as well it's always going to be
[14:09] challenging your body in some way we are
[14:11] done with those we're going to be up
[14:13] onto our feet into our squats before we
[14:15] did prisoner squats or you were here
[14:17] with bodyweight squats we're now going
[14:18] to take it up a little bit of a more
[14:20] level and we're going to do some
[14:23] advanced ones so you're going to have
[14:24] your hands over your head we're going to
[14:25] start bringing a bit of mobility in so
[14:27] everything else is the same but you're
[14:28] just going to have your hands up in a y
[14:30] shape and you're going to try and keep
[14:31] that chest up nice and high in terms of
[14:34] how far you're coming down you want to
[14:36] break parallel with the ground and then
[14:38] push back up through those heels really
[14:40] spread your weight through your feet and
[14:42] come back to i'm
[14:45] nice work we've got five seconds left
[14:46] here
[14:47] let's do at least one let's do one more
[14:50] squeeze it in
[14:51] awesome work we are now hitting the
[14:53] floor to do a bit of core work going to
[14:55] do those side planks now before we had
[14:57] our hand up in the air if you're with me
[14:59] we're going to be there but we're also
[15:01] going to bring a leg up as well so
[15:03] up onto our knee hand up and we're just
[15:06] going to pull this up here
[15:07] and keep it there for the 30 seconds if
[15:09] you want to make it even harder you can
[15:12] do some taps you're going to tap down
[15:14] and come back up you want to try and
[15:15] keep a nice straight plane here so
[15:18] imagine you've got glass in front of you
[15:20] and you have to stay there so you can't
[15:22] come forward or come too far back we've
[15:24] got seven seconds let's do a couple more
[15:26] here
[15:27] and then we're going to switch over to
[15:28] the other side
[15:30] always important not to forget the other
[15:32] side when we're working with one side
[15:35] flip around set yourself up elbow
[15:37] underneath your shoulder hip comes up
[15:39] nice and high
[15:41] arm up if you're with me
[15:43] and here
[15:44] this still requires a lot of
[15:45] coordination so if you find that you're
[15:47] a bit wobbly or you're just not quite
[15:49] here yet that is totally fine you can
[15:50] support yourself a little bit have your
[15:52] hand on the hip there's loads of
[15:54] different options again it's just about
[15:56] finding what works for you right now and
[15:58] slowly and surely you will get to be
[16:00] able to advance and progress them
[16:02] all right we've only got seven seconds
[16:04] here it goes super quick
[16:05] and then we're moving into our back
[16:07] extensions
[16:08] two
[16:09] and one nice work let's roll onto our
[16:12] stomachs have a little breather
[16:14] this time we're gonna do our squeeze
[16:16] backs but we're also gonna lift our feet
[16:18] off the ground so
[16:20] set yourself up hands come out in front
[16:21] of you as you pull back you're going to
[16:24] squeeze your elbows back together and
[16:25] your feet are going to come off the
[16:27] ground too and then come forward
[16:30] and back
[16:32] every time you can try and make that
[16:34] just a little bit bigger
[16:37] peel the chest off the ground
[16:40] and then back down nice work
[16:43] if you're still where we were at the
[16:44] beginning
[16:45] you're here and i'm here with you
[16:48] don't worry there's absolutely nothing
[16:49] wrong with this
[16:50] you're still going to get just as much
[16:52] benefit
[16:53] that's our rest we're actually moving
[16:54] into our next exercise which is our quad
[16:56] holes so we're going to set ourselves up
[16:58] if you want to come with the most
[16:59] advanced version we're going to come an
[17:01] inch off the floor and what we're going
[17:03] to try and do as stable as possible is
[17:05] tap
[17:06] our shoulder with the alternative hand
[17:08] so i'm going to cross over
[17:11] trying to minimize any side to side
[17:13] movement so to do that you really need
[17:15] to brace your core you really need to
[17:17] think about tension
[17:19] and control
[17:21] try and make it nice and slow
[17:23] otherwise you're here or you can come
[17:25] into that extended version here when
[17:27] you've got four seconds left let's do a
[17:29] couple more
[17:31] and you are done
[17:33] nice work guys i don't know about you
[17:35] i'm starting to get a little bit warm so
[17:37] go grab yourself some water towel off
[17:39] and i will see you back here for the
[17:41] cooldown we are done
[17:48] [Music]
[18:05] [Music]
[18:11] [Music]
[18:15] all right awesome work today guys let's
[18:17] do a super super quick cool down let's
[18:19] start with our upward dog we did this at
[18:21] the beginning to warm up so you're going
[18:23] to come face down onto the floor
[18:25] you can have your hands underneath or
[18:27] your elbows underneath your shoulders
[18:28] even hands flat on the floor and just
[18:30] push yourself up
[18:32] if this feels a little bit easy because
[18:33] your body's
[18:34] warmed up and ready to go you can put
[18:36] your hands underneath your shoulders and
[18:39] you're going to come up here
[18:41] just think about looking straight ahead
[18:43] sinking those hips down a little bit
[18:46] it doesn't have to be too active this
[18:48] can be quite a passive movement so just
[18:50] sink into it and enjoy it if you really
[18:52] want a little bit more you can come up
[18:54] onto the tops of your feet
[18:57] beautiful work a couple more seconds
[18:58] here
[19:00] and we're going to push back into
[19:01] child's pose so knees are going to come
[19:03] out slightly and we're going to sit back
[19:05] into our hips and then sink our chest
[19:07] down if you can get your chest down to
[19:09] the floor great keep your arms stretched
[19:11] out otherwise you can just stack your
[19:13] hands here and place your head this is a
[19:16] super relaxing one i practically watch
[19:18] tv in this position
[19:20] i don't know if you guys have noticed
[19:22] but i bought a new microphone and it's
[19:24] one of the ones i can wear so i can talk
[19:26] and exercise at the same time and i'm
[19:28] really hoping
[19:30] that it's working okay i did test it
[19:33] about five times
[19:34] but hopefully you're not hearing every
[19:36] single noise that's happening
[19:38] because that could get quite annoying
[19:40] it's going to take your hands over to
[19:41] the left and just
[19:43] sit a little bit more into your right
[19:45] hip so you should feel a nice big
[19:47] stretch
[19:48] all the way down your lat on your right
[19:50] side
[19:53] take a nice deep breath
[19:56] and breathe out
[20:00] nice work and switch over to the right
[20:02] side
[20:03] sit back into your left hip
[20:06] nice deep breath in
[20:08] and out
[20:15] all right sit up nice and slowly we're
[20:18] going to bring our right leg forward
[20:20] into a low lunge you want your knee to
[20:23] be over your ankle i'm just going to
[20:25] sink into that one you don't have to do
[20:27] anything too crazy here we're just going
[20:29] to
[20:30] again be quite passive
[20:32] just feel the stretch down the left hip
[20:34] flexor so the front of your hip there
[20:36] you should feel it
[20:39] nice work
[20:41] and from there you're just going to sit
[20:43] back onto that left knee
[20:45] and
[20:46] bring your toes up on your right foot
[20:48] i'm not very flexible with my hamstrings
[20:50] at all so from here this is basically my
[20:52] limit at the moment especially with my
[20:54] back injury so you're going to bend over
[20:56] that but try to keep your torso nice and
[20:57] straight so that you'll feel that
[20:58] stretch down the back of your leg and
[21:00] just go to where it's comfortable
[21:02] awesome work let's switch legs and bring
[21:04] that left leg forward nice big stride
[21:07] sink in
[21:09] you can just lean on your knee here
[21:10] that's absolutely fine
[21:13] nice deep
[21:14] breath and out
[21:18] good job
[21:20] and we're just going to sit back onto
[21:21] that one bring those toes up towards the
[21:24] ceiling and then just lean forward in a
[21:26] nice straight back to wherever is
[21:28] comfortable is this shocking this is
[21:30] shocking right
[21:32] my injury is definitely getting better
[21:34] but it's still very very present which
[21:36] is a little bit frustrating
[21:38] and that is you done i hope that you
[21:40] enjoyed this workout you guys absolutely
[21:42] killed it don't forget to come back keep
[21:45] progressing slowly through those
[21:46] progressions you will get better in a
[21:48] really short amount of time and again
[21:50] don't forget to make the training your
[21:52] own thank you so much for watching and i
[21:54] will see you guys in the next video
[22:02] [Music]
[22:11] [Music]