Hi, everyone, I'm Sonja and I'm a fitness specialist and also a certified inclusive fitness trainer.
Beside me is Josh, who is a certified personal trainer.
And between the both of us, we've been in the fitness industry for 25 years.
Today, we're going to be doing an eight minute workout, which includes
a warm up, strength and conditioning portion, and it cool down.
So for the exercises that we're going to be doing, we're going to be doing punches,
some hammer curls, and overhead press, crossover crunches, squats/ dips.
Then we're going to go to the second part of the cardio, which is cross country skis, and then the dips, crunches and punches and kicks.
But we'll talk more about that as we start the exercises. So don't fret if you forget.
And remember, if you're doing an exercise, make sure you can do them as safely as possible because today I'll be doing
the dips with a bench.
So I make sure that it's sturdy. So if your at home make sure you find something sturdy to do those dips with.
Ready to do this?
Let's go.
Alright, so now we're going to go into that workout.
So, or the warmup, we're going to do a neck side to side here.
We are going to get started in ,2 1, let's go side to side.
Do these for about 30 seconds. Then we're going to go and do the other exercises.
Loosen up the neck.
Next exercise we're gonna be going as shoulder circles.
So we're gonna be doing that going forward for 15 seconds.
And then we'll go on the opposite direction.
Nice big circles, warming up the shoulders, upper back, chest.
Alright, let's go in the opposite direction now.
Alright, now let's go for trunk twists, side to side.
If you need to, you can always grab onto the chair to help get more of a twist.
That's up to you, though.
10 more seconds.
Keep it going.
Trying to get that heart rate up.
Alright, now we're gonna jog in place.
So I'm just gonna be doing the arm function.
Just rocking the arms back and forth.
Josh is gonna have the leg portion of it.
Halfway there, and then we'll get straight into our workout.
Alright, awesome.
Now we're going to go into the punches, the first exercise of the workout, alternating punches.
Make sure you're not locking your elbows out when you throw these punches.
Now also, if you're standing, get some hip action in there as well.
Alright. Next exercise we're going to be grabbing those weights if you have any,
or any other household items, and we're going to do a bicep curl.
The overhead press 30 seconds.
If you like, you can do one at a time for balance purposes.
When you're pushing up over your head,
make sure you're not overextending your elbows and your shoulders.
Alright. Great job.
Put those down.
I'm going to go into the crossover crunches.
In that rotation working on this obliques.
Like Josh, and what he's doing, he's bringing the knee up to the elbow.
Alright, and five more seconds.
I'm gonna go into the squats and the dips. You ready? Let's go.
As you're doing the squats, make sure your knees aren't going out over your toes.
Think about sitting straight back down into a chair.
And with the dips, just make sure that you're keeping your elbows close to the midline of your body
and not have them out like this.
10 more seconds.
You guys are doing great.
Now we're gonna be going to cross country skiing.
I'll be doing it standing. Kind of a little bit more than just running in place.
And with the arms, just make sure that you're keeping your arms extended while you're doing it.
10 more seconds, keep it going.
And now we transition back to the dip.
And you'll notice I'm using a bench.
You can use a chair. Something just make sure you're safe doing these dips.
Wooph, Definitely feeling it.
Alright, 5 more seconds, and then we're gonna go into punches.
Crunches!
Crunches, My fault, Crunches.
So just make sure for if you're sitting down while doing this, if you'd like to, you can put your hands on your lap to
help with going back up.
So just working on those abs, activating the abs.
And the last exercise is kicks and punches. It's alternate legs, alternate arms.
We're gonna do all of these a second time.
So now back to our alternate punches.
How are you feeling Josh?
A little tired, little tired.
Got a good burn going.
Alright, in five more seconds we're gonna grab those weights that you have, household items, or dumbbells.
We're gonna go for the bicep curl or hammer curl into the overhead press.
You can do one at a time if you like for balance purposes, alternate sides,
just making sure each side is getting the same repetition.
Alright, crossover crunches next.
Opposite elbow to opposite knee.
Keep it going. You guys are doing great.
Alright, let's go into the squats and or dips.
Down, and then back up.
Almost there. Five more seconds.
Get ready for those cross country skiers, and go with them.
10 more seconds.
Keep it going.
And let's transition to the dips.
I feel like I just did this, didn't I?
You did.
Aww man.
Keep it going guys. You guys are doing great and I know you're probably feeling it by now.
That's a good thing. It's okay though.
Halfway there.
Keep pushing through.
And now we're going to back to the crunches.
I'm getting a little winded.
Make sure you're breathing for this.
3 more seconds
And we'll go to the alternate kicks. Alternate punches.
Last exercise. Finish strong guys. Let's go.
10 more seconds. Finish strong.
Alright, now we're just gonna go for a cool down and just march in place.
March it out.
Work on your breathing.
Try to get that heart rate back down. Deep breaths.
30 seconds.
Alright, and we're gonna bring one arm across.
Getting a stretch in your deltoids or shoulders. Just gonna bring the arm towards you.
And good stretching.
Working on your breathing.
Bring that heart rate back down.
Alright now switch sides.
How do you feel after ? That I was a good workout was't it.
Got a swet going.
Haha, that's good.
Alight, in three seconds, we're gonna do some breath work.
So we're gonna bring our arms up, and over.
Inhale while you're doing it, and exhale as you're bringing it back down.
Let's do tha two more times.
Inhale, and exhale.
Great, fantastic.
One more time.
Inhale, and exhale.
Great job guys. Thank you so much for joining.
That concludes our workout for the day.
We'll see you next time.