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Hi, I'm Holly. There's so many workout videos out there, but not many that are safe for
everyone. I'm standing here in my own livingroom because I wanted to make a video for you that
is a safe start for almost anyone. This is a beginner workout. So I hope you enjoy it
and have fun. Okay we're going to start off with a chair. Something that we can sit down
in easily and stand up without getting stuck. But first we're going to warm up. Okay! We're
going to do some marching in place. If you can stand and march and touch your knee to
your hands, just like this, that's great. If you need to sit down, or if you're uncomfortable
standing for a long time, you can also do this exercise seated; just like this. Okay,
I'm going to stand up. We're going to do 2 sets of 10. Here we go... one, two, three,
four, five, six, seven, eight, nine, and ten. Good job! This time, if that was too fast
for you, go ahead and slow down, hang on, or sit down if you need to. Ready for the
second set? Here we go. One, two, three, four, five, six, seven, eight, nine, and ten. Good
job! The next exercise we're going to do is a hamstring curl. I'm going to turn to the
side just to show you. If you need to hang on, go ahead and hang on. We're going to lift
our leg up behind us. We always want to make sure that we're not arching our back. So we're
going to start off this exercise by squeezing our belly-button in. We want to feel our pelvis
actually tilt back. Okay! Let's get started. Again I'll just count one leg. One, two, three,
four, five, six, seven, eight, nine, ten. Good job. We're going to do one more set,
and then we'll move on to a new exercise. Second set. Lets squeeze our tummy and tilt
those hips, trying to keep that back in a fairly straight line down from your shoulders,
waist, hips and toes. Here we go. One, two, three, four, five, six, seven, eight, nine,
ten. Good job. The next exercise we're going to do is a "Sit-to-stand." Just like this...
A sit to stand is a great way to get in a squat without getting stuck at the bottom.
So imagine, some people, when they sit on a couch, have a very hard time getting up.
They may have to hold on to the side, or even have a second person help them. Practicing
sitting to standing from a chair that's a height that's appropriate for you and your
strength level can strengthen your legs so you finally feel comfortable getting up out
of a chair without assistance. Okay, if you have to hang on to get up, that's fine, but
try to wean yourself from using your hands, and just sit down and stand up. Lets go for
two sets of ten. Here we go. Down and up, One, down, up, two. When you're breathing,
breathe in on the way down and breathe out on the way up. Three. Down, up, four. Down,
up, five. Good job; half way. Down, up, six. Down and up. Seven. Down and up. Eight. Two
more. Down and up. Nine. And last one. Down and up. Great job! We're going to go for a
second set, but if that was already a big struggle for you, go ahead and sit this one
out. Okay, lets go. Second set, here we go. Remember, breathe in on the way down, and
out on the way up. As if you're pushing up with your breath to use that force to move
your muscles. Here we go. Down and up. One. Down and up. Two. Down and up. Three. Down
and up, four. Down and up, five. Great job, half way. Down and up, six. Down and up, seven.
Down and up, eight. Just two more. Down and up, nine. Down and up. Ten. Great job! You
made it through the squats. The next exercise we're going to do is laying on the floor.
This is also an exercise that you can do every morning you get up, or before you go to bed
in your own bed. I'm going to go ahead and get down on the floor and show you right here.
Okay. So we're going to carefully get down onto our knees, then put down our hands, and
lay down onto your side. Okay, now we're going to do some leg lifts. I'm going to have you
lay down and rest your head on your bottom arm. I want you to focus on squeezing your
whole body in a solid line, and you're going to squeeze your toe so your ankle makes a
90 degree angle. We're going to lift our top leg up just like this. Make sure that toe's
not flopping. Keep it in that 90º angle. We're going to do 10, then we're going to
switch exercises, and we'll do 10 more after that. Here we go. Squeeze that foot. Lift,
one. Breathe out when you're coming up. Two. And breathe in on the way down. Three. Four
and down. Five. Six. Seven. Eight. Two more! Nine. And Ten. Great job! The next exercise
we're going to do is the inner thigh on the opposite leg. To do this exercise we're simply
going to bend our top leg in front, and relax it like this. You're going to squeeze the
bottom leg and lift it up. If this is hard to do, you can always place a pillow under
that front leg. Okay! Lets squeeze that bottom leg and get started. Just going to do 10.
Up, 1. It won't come up very high, but just do it as far as you can. 2. 3. 4. 5. 6. Four
more. 7. 8. 9. And last one, 10. Great job! Okay, we're going to put that leg back on
top, and lets do our second set of ten on the top leg. Squeeze that foot into our 90º
ankle bend, and lift. 1, 2, 3, 4, 5, 6, 7, 8, 9, and 10. Good job. And we're going to
go for our second set with the lower leg. Remember to squeeze that whole body straight
in a line and keep that ankle at a 90º lock. Here we go, up, 1, 2, 3, 4, 5, 6, 7, 8, 9,
and 10. Great job. We made it through our inner and outer thighs. Now we've got to switch
to the other side. So, I'm going to have you roll over to your hands and knees like this,
and turn around and lay down in the same position for the other side. Okay, you all ready? Remember
to lock that ankle, and here we go! Breathe out on the way up. 1, 2, 3, 4, 5, 6, 7, 8, 9, and
10. Good job. I'm going to bend that knee forward. Get in a nice, rested position. Then
we're going to lock that bottom leg out, and squeeze that foot forward into a 90º ankle
bend, and lift up. 1, 2, 3, 4,5, 6, 7, 8, 9, and 10. Great job. One more set for each
leg. Stack those legs back up. Squeeze that top leg tight, and lift up. 1, 2, 3, 4, 5,
6, 7, 8, 9, and 10. Great job. Last one. Bottom leg. Squeeze that leg tight, and lift up.
1, 2, 3, 4, 5, 6, 7, 8, 9, and 10. Good job. Next I'm going to show you how to do an exercise
for our arms. We're going to do 2 exercises, a push exercise and a pull exercise to make
sure to balance out the shoulders. The first exercise we're going to do is a standing row.
For my row, I'm going to use a 10# weight. I want you to use a weight that is appropriate
for you to lift without bad posture. If you ever have bad posture when lifting, that means
its time to stop and go to a lower weight. Okay, for this exercise, I'm going to use
my chair, and put my inside knee on the chair. I'm going to put that same hand on the arm
of the chair. I'm going to squeeze my tummy so that my back is flat and I'm going to lean
over with the weight hanging, directly under my shoulder. From there, I'm going to lead
with my back muscles, and squeeze my back muscles together while I'm pulling my arm
up. Most people, when they do a row, they make the mistake of using just their arms.
When you're doing a row, you always want to use your upper back. This is how we keep our
thoracic spine in balance, and our shoulders in alignment. Okay, lets get started. Make
sure you use and appropriate weight so you can do the exercise properly. Here we go,
up 1, and down, 2, 3 4 now your breathing is just like the other exercises 5 out 6 breathe
out with the hard part. Out, 7. 8, two more. 9 And 10. Great job. When you stand up, squeeze
the tummy in so you're never hurting your spine. We're going to switch hands and do
the exact same thing on the other side. Okay, knee up, stand straight over your bottom food.
Then put your arm forward and rest your weight on that right hand. Now let that weight hang
under you and make sure you're not sagging with your back. So keep that bellybutton tucked.
We're going to lead with our shoulders, and the center of our upper back. Squeeze, 1.
Breathe out when you're pulling up, 2. 3 4 5 6 7 8 9 and 10. Great job. From here we're
going to do a pushing exercise. What I've chosen to have you do is a press-up against
the wall. Okay, now I'm coming to a solid wall or door for an exercise for our chest
and arms. If we're going to use a door, lets make sure the door's locked so that nobody
opens it and knocks us over. I'm going to use my front door. I'm going to stand about
a foot and a half away from the door to start, but you can always work your way back when
it gets easier. We're going to do a wall push-up. This is like a floor push-up, but much easier
against the wall. When you start, I want your hands to be slightly lower than shoulder level.
You're going to put your feet shoulder width apart, and you're going to lean forward into
your hands, and push out, just like that. When you're doing this exercise, you want
to make sure that when you come down, your hands come right in front of your chest. You
don't want them real low, you don't want them real high, and you don't want them too far
out to the side. So you want to come in right at the side of your chest. So I'm going to
start off right here, and do 2 sets of 10. Lets start off with the first set; ready,
begin. 1 2, remember breathe in coming down, and out on the way up. 3 4 If you're hands
are coming in at the wrong place, just adjust them. 5 6 7 8 9 and 10. Good job. Now if that
time it felt really easy, I want you to step your feet out just a little bit further and
move your hands down a little bit lower. Then gravity will put more weight over your arms,
making it harder. So just move a little bit at a time. Okay, I'm scooting my feet back.
Putting my hands a little bit lower, and we're going to begin our second set. Here we go.
Down, 1 Remember, if those hands aren't in the right place, make sure you adjust them
so they are. 2 3 4 5 6 7 8 9 10 Great job. Thanks for watching! I hope you enjoyed the
workout. Please keep checking my website: TrainerHolly.com for other health and fitness
information to keep you on a healthy lifestyle. Also, if you ever have any concerns, please
check with your physician before starting any fitness program. Thank you! Bye bye.