Hello, everybody. Chris Jordan right here, and welcome to my Standing 7-Minute Exercise. No flooring workouts, only a chair and a wall, and that’s all you want. We’re going to do 12 workouts, 30 seconds per train and 5 seconds’ relaxation in between. Keep in mind, examine together with your physician and ensure it’s secure so that you can train earlier than you begin exercising. Don’t train when you assume you’re going to expertise any hostile results. And naturally, throughout train, cease immediately you probably have any pains and issues. Be sure you get your self warmed up and we’ll get began. All proper, right here we go together with our first train — marching/jogging in place. Let’s go. Increase these knees. Pump these arms. This can be a cardio train. The aim right here, let’s get our coronary heart fee up. For those who can, let’s go right into a jog, a jog in place. Pump these arms. Increase these knees. Get on to the balls of your ft. Choose up the tempo, when you can. Trying good. All proper, an excessive amount of, then gradual it down. Return all the way down to a march in place. Keep in mind, simply on your health stage. 3, 2, 1. Accomplished. Subsequent train for the legs — chair help squats. Right here we go. Toes about shoulder width aside, knees barely bent, then decrease your self in direction of the chair. Use your arms to counterbalance. Go as deep as you’ll be able to go whereas sustaining good type and good method. Preserve these knees behind the toes. Can’t go so deep, that’s OK. Come down midway. Stunning. Preserve going. As soon as once more, use the arms to counterbalance. 3, 2, 1. Accomplished. Time for one thing for the higher physique. Let’s do a wall push-up. Arms in opposition to the wall, ft away, physique straight from head to heel, and decrease your self and push away in opposition to the wall. Really feel the arms, shoulders and chest work every time you decrease and push your self away. Too onerous? Deliver your ft a bit nearer. Too simple? Deliver your ft a bit of bit additional away. You’re doing nice. Preserve respiration. We’re nearly finished. 3, 2, 1. Subsequent train for the core — standing bicycle crunches. Arms behind the ears. Right here we go. March in place, and convey the other elbow to the other knee. Twist your higher physique and crunch the abs as you achieve this. Trying good. For those who can’t contact the knee together with your elbow, simply do the perfect you’ll be able to. Get as shut as you’ll be able to, however ensure you’re crunching the abs, bringing the higher physique in direction of the decrease physique. 3, 2, 1. Accomplished. Time for cardio train — stand or squat and field. Let’s go. Toes shoulder width aside, a bit wider, and punch. There’s your stand and field. For those who can, let’s throw in a squat in addition to a field. Trying good. Keep in mind, the aim right here — cardio. Let’s get that coronary heart fee up once more. Punch a bit quicker. Squat a bit quicker. An excessive amount of? Simply stand nonetheless and punch. Right here we go. Virtually there. 3, 2, 1. Accomplished. Transfer alongside. Time for the legs — chair help cut up squat. Left foot in entrance, proper foot behind. Drop the precise knee in direction of the bottom. Preserve the entrance knee behind the entrance toes. There we go. Use the chair for steadiness and stability, if you might want to. Stunning. All proper, change legs. Proper in entrance, left behind. Similar motion. Drop the again knee in direction of the bottom. Good upright posture. Preserve respiration. Alter your vary on your health stage. 3, 2, 1. Accomplished. Let’s transfer alongside. Time for an higher physique train. Let’s do a chair help push-up. Arms on the sting of the chair, ft away, and let’s go. Get that physique straight from head to heel. Decrease the physique in direction of the chair, and really feel the arms, shoulders, and chest work every time you decrease and push away. Squeeze the abs, squeeze the core, squeeze the glutes and the legs to maintain the physique straight and secure. Virtually there. Right here we go. 3, 2, 1. Transfer alongside. It’s time to do one other core train. Let’s do a wall plank. Forearms in opposition to the wall, ft away, physique straight from head to heel. There’s your plank. You are able to do this on the ground, and you are able to do this in opposition to the wall. Similar factor. As soon as once more, too simple? Take your ft additional away. Too onerous? Deliver your ft nearer to the wall. You bought this. Really feel the abs work onerous to take care of that physique straight from head to heel. Squeeze the legs and the glutes too. 3, 2, 1. Time to maneuver on. Subsequent train — stepping or leaping jacks. Right here we go. It’s cardio time. What’s the aim? Let’s get that coronary heart fee up. Right here’s the stepping jack. For those who can, be part of me in a leaping jack. A little bit bit tougher, greater impression, nevertheless it’ll get your coronary heart fee up. If you are able to do this, do it. For those who can’t, that’s OK, you return all the way down to a stepping jack. Let’s get the center fee up, however do it safely. 3, 2, 1. Accomplished. Time for a leg train. Let’s do a wall sit. Sit in opposition to the wall, knees straight above your ankles. Again flat in opposition to the wall, arms folded. Maintain that place. As soon as once more, you’ll be able to alter. Too onerous? Come up a bit of bit greater. Too simple? Come down a bit of bit decrease. You discover the precise stage for you. Follow it. You’ve obtained it. Really feel the muscle tissue of the higher legs working onerous to maintain you braced in place. You’ve obtained this. Right here we go. 3, 2, 1. Accomplished. Let’s work on the higher physique once more. We’re going again to the wall, wall push-up. Arms in opposition to the wall. You realize what to do. Toes away, and decrease your self. As soon as once more, really feel the arms, shoulders, chest working onerous as you push away and decrease your self again in direction of the wall. Preserve respiration. And you recognize you’ll be able to alter your ft place to make it simpler or tougher. Virtually there. Right here we go. 3, 2, 1. Final train for the core — standing aspect crunch. Arms behind the ears. Watch this. Proper knee to proper elbow, left knee to the left elbow. Do the perfect you’ll be able to to the touch knee to elbow. For those who can’t, that’s O.Okay., simply do the perfect you’ll be able to. Be sure you’re bending on the higher physique and the core to deliver the knee and elbow in direction of one another. You’ll really feel this within the sides of the abdominals, a aspect crunch. Glorious. 3, 2, 1. Accomplished. Congratulations. You simply accomplished my Standing 7-Minute Exercise. Nice job. Come again and check out it once more.
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