Healthier Happier Fitness | Feel Good Workout – Quick exercises to keep you on your toes

Healthier Happier Fitness | Feel Good Workout – Quick exercises to keep you on your toes


Hello my name’s Katie and this is the Healthier
Happier ‘Feel good workout’. If this is your first time watching our videos, you might
want to check out our introductory video that gives you information about the program, along
with some tips so you can get the most out of it. There are two ways you can tackle each
of these workouts. I’ll give you an easy option and one that’s a little harder. To complete
one of these exercises you will need weights, but you can also use objects like cans of
food or even bottled water. As we are going through the program, we’ll show you how to
do these exercises, then you can hit pause while you do your set exercise and recover
for 30 seconds. Now let’s step it up with some cardio. Right Janette and Carly, let’s
take it away. First up, walking squats. Okay for walking squats all you need to do is power
walk about 10 metres and then stop to complete two squats. Repeat until you have completed
20 squats in total. When squatting, bend at the knees and hips to squat downwards. Your
hips should always be higher than your knees. Ensure your knees don’t protrude too far forward.
When you squat, stick your bottom out behind to slowly lower yourself downwards. Pause
and then slowly return to starting position. As you stand up tall again, push up through
your heels, squeezing your bottom muscles as you do. You should feel the muscles in
your thighs and buttocks working. To make this exercise harder, complete a small jump
after each completed squat. You only need to jump about one to two inches off the ground.
But you’ll certainly feel the difference. You should feel the muscles in your thighs
and buttocks working. Now onto the weighted arm toners. Hold weights in each hand by your
side. Complete a bicep curl, bending at the elbows to lift the weights up towards your
shoulders. From this position, push your weights above your head, straightening out your elbows
and completing a shoulder press. Try not to tense your neck or shrug your shoulders during
this movement. Lower the weights back down in the reverse motion. You should feel your
arm and shoulder muscles working. Now you’ve deserved a rest for another 30 seconds. Great
work. Okay now let’s try the heart racers. For this exercise you can jog on the spot,
punching in front of your body or above your head to make it harder. You can also choose
a landmark and sidestep, skip, hop or run as fast as you can up to the landmark and
back. Brilliant, now let’s try the superman exercise. Position yourself on the ground,
on your hands and knees. Extend one arm out in front of your body, keeping your elbows
straight. Try to keep the rest of your body still. Repeat with the other arm and each
leg consecutively. Try to keep abdominal muscles tensed and belly button drawn upwards towards
your spine throughout this process. Breathe deeply and focus on releasing your body of
stress and tension. To make this exercise more challenging, perform by raising your
left arm and right leg at the same time and then your right arm and left leg. Complete
10 repetitions before stopping and having a well earned rest. Super effort. Okay now
let’s try the cat stretch. This one is sure to make you feel good. Position on your hands
and knees on the floor. Arch your back upwards, tucking your chin under your body like a cat and breathe in as you do so. Return to a neutral spine position and then arch your lower back,
looking back up at the sky, breathing out as you do so. Or you can try the feel good
stretch like Carly. In kneeling position, place your hands on the floor far out from
your body. Sit back onto your hips, positioning your head between your arms. Breathe deeply
and focus on releasing your body of stress and tension. Sensational effort, well done.
Now that you have tried a mini workout, you may want to give one of the longer workouts
a go so that you can be healthier and happier.

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