Healthier Happier Fitness | Challenge yourself – Medium intensity workout | Get Healthy

Healthier Happier Fitness | Challenge yourself – Medium intensity workout | Get Healthy


Hi I’m Katie. Welcome to the Healthier Happier
medium intensity workout ‘Step it up’. If this is your first time watching our videos you
might want to watch our introductory video that gives you information about the program,
along with tips so you can get the most out of it. Janette, Carly and I are going to show
you how you can dial up your health and fitness with some slightly more challenging resistance
exercises including cardio, upper body, lower body and an abdominal workout. I’ll also take
you through some extra exercises at the end if you are keen to do more in this workout.
Here’s what you’ll need today. Make sure you’re wearing something comfy, some small weights,
you don’t need to go out and buy any, you can actually use items like water bottles
or tins of food. We’ll show you how to do these exercises, then hit pause while you
do the exercise and have time to recover. Then you can press play when you’re ready
to go again. Now it’s really important that you warm up. Just five minutes of light, easy
movement to get your body ready. You can walk, jog on the spot, even swing your arms. Just
remember, take it easy, it’s only a warm up. Okay, let’s start with step ups with a squat
and it’s precisely that. You can make this harder by choosing a higher step, completing
it faster or even completing a squat between each step. After doing this for 30 seconds,
have a rest. Or if you’re feeling comfortable, keep going. Okay, let’s try some star jumps.
You’ve probably seen these ones before and it’s a great cardio exercise. What you need
to do is jump, separating your legs outwards and your arms up above your head and then
repeat, bringing your arms back down by your side and your legs back into your mid line.
You can continue to repeat this at a pace comfortable for you. Okay now let’s try some
lower body resistance exercises. You’re doing really well. We’ll start off with a squat
jump. With the squat jump, position your legs about half a metre apart. Slowly squat downwards,
bending your knees, sticking your bottom out behind. Make sure your knees don’t pass too
far in front of your toes. Once you reach the bottom, then we want you to complete a
small jump upwards, straightening out your knees. You only need to jump up about an inch
or so off the ground. When you land, make sure you land with nice, soft knees. We don’t
want any jarring here. You can complete about 10 repetitions and if it gets too hard, just
take the jump out of it. Alright, now let’s try some clock lunges. Imagine you are standing
in the middle of a large clock face. Stand with both feet together, take a big step forward
with your right leg. Bend at both knees to lower down, your back heel should be off
the ground when you do this. Do not let your front knee pass forward over the foot of the
same leg. Step back to the starting position. Take a step with the right leg to the right
and lunge again. Keep stepping to each number on the clock in a clockwise fashion, all the
way around until you reach back to the number 12. Complete again with the left leg in an
anticlockwise direction. You’re doing great. Alright, let’s try the squat into shoulder
press. This combines both your lower and upper body. Bend at your knees and hips to squat
downwards. Your hips should always be higher than your knees. Ensure your knees don’t protrude
too far forward. Sticking your bottom out behind, slowly lower down. Pause and then
slowly return to your starting position. As you stand up tall again, push up through your
heels, squeezing your bottom muscles as you do so. Once standing tall, perform a shoulder
press. Extending your elbows, push the weights up above your body and above your head. Lower
back down and repeat. Very nice. Now, let’s give some upper body resistance activities
a go. We’ll start off with push ups and a row. This combines work for both your chest,
the front of your body and your back at the rear. Positioning yourself on the ground on
your knees and hands, we want to complete a push up. So what you need to do is bend
your elbows to lower yourself downwards, lowering your chest towards the floor. Then, push back
up again using your arm muscles and squeezing until your elbows straighten out again. Make
sure you don’t tense your neck too much when you do this. When you’re in this position,
you need to complete a row. Lift one arm up by your side, bending at your elbow, squeeze
your shoulder blades back together. Return your hand to starting position to repeat the
entire movement again. This time lifting with the other arm. Keep up the good work. Alright
now let’s combine some cardio with upper body exercises. We’ll complete a step up with a
bicep curl. Holding weights in both hands, complete a step up and down off a step. Once
standing on the ground, perform a bicep curl with both arms at the same time. To perform
a bicep curl start with your arms resting by your sides. Keep your wrists strong and
bend at your elbows to lift the weights up towards your shoulders. Lower slowly and complete
10 repetitions. Try swapping the leading leg as you step up onto the step each time. Brilliant.
For some upper body work we’re going to try the three way arms exercise. Holding weights,
position your arms down beside your body. This exercise consists of three separate movements.
Firstly, keeping your elbows straight, lift the weights up in your mid line so that your
wrists are at the same height as your shoulders, then lower back down. Following this, keeping
your elbows straight again, lift weights out from the side of your body so that your wrists
are again at the same height as your shoulders. Lower back down and then finally complete
a shoulder press, pushing weights up above your head and extending your elbows as you
do so. Terrific, let’s get into some abdominal resistance exercise work. These will be familiar
to you. Okay, the bicycle exercise is a great one for your core muscles. Lie on your back
with your knees bent and hands behind the head. With your knees in towards your chest,
bring the right elbow towards the left knee as the right leg straightens. Continue alternating
sides like you’re pedalling in the air. Alright, you’re doing really well. Now let’s try some
advanced supine bridges. Lie on your back on the floor with your knees bent and feet
under your knees. Tightening your abdominals, pelvic floor and buttock muscles, slowly lift
your bottom up off the ground, extending towards the sky. At the top, your knees and hips should
be in a straight line. Pause in this position. Lift one foot two inches off the ground, ensuring
you keep your hips level and stomach muscles tight. Lower back down. You should feel this
in your buttocks, hamstrings and abdominals. You’re doing really well. If you’re done for
the day that’s great, take five minutes to warm down. Just like warming up, nice, easy
movements. If you’re keen for some more, let’s try these other exercises. Let’s start off
with some crunches, they’re not as scary as they sound. All you need to do is lie on a
towel or mat on your back. With your knees bent, both feet on the ground, rest your hands
on your thighs. Keeping your chin tucked in towards your chest, slowly crunch upwards
keeping your tummy muscles tight as you do so. Try not to tense your neck too much. Slowly
lower back down and keep repeating this exercise for about 10 repetitions. Only go as high
as you feel comfortable. Alright, let’s try dead bugs. This is a great exercise for your
abdominal muscles and can help prevent or even manage lower back pain. Lie on your back with
arms extended up towards the sky, elbows straight. Bend one knee at 90 degrees with your foot
in the air and the other leg, have the knee bent with foot placed on the ground. Kick
one leg out slowly, lowering towards the ground. Ensure your lower back does not arch up off
the ground, keeping your stomach pulled down towards your spine. Once you return the leg
back to the starting position, repeat with the other leg. To advance this exercise further
you can complete with both knees bent and both feet up off the ground. Amazing. This
is all great stuff for lowering your health and fitness age. Now if that was a step too
far for you, you can try our low intensity workout ‘Feel the glow’. There are also TV
or mini workouts to keep you moving on those days when you run out of time.

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