For an Exercise ‘Snack,’ Try the New Standing 7-Minute Workout


Hi, everybody. Chris Jordan right here, and welcome to my Standing 7-Minute Workout. No ground 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. Remember, verify together with your physician and ensure it’s secure so that you can train earlier than you begin exercising. Don’t train for those who suppose you’re going to expertise any opposed results. And after all, throughout train, cease right away in case you have any pains and issues. Make positive you get your self warmed up and we’ll get began. All proper, right here we go along with our first train — marching/jogging in place. Let’s go. Raise these knees. Pump these arms. This is a cardio train. The objective right here, let’s get our coronary heart charge up. If you possibly can, let’s go right into a jog, a jog in place. Pump these arms. Raise these knees. Get on to the balls of your ft. Pick up the tempo, for those who can. Looking good. All proper, an excessive amount of, then sluggish it down. Go again all the way down to a march in place. Remember, simply in your health stage. 3, 2, 1. Done. Next train for the legs — chair help squats. Here we go. Feet 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 possibly can go whereas sustaining good type and good method. Keep these knees behind the toes. Can’t go so deep, that’s OK. Come down midway. Beautiful. Keep going. Once once more, use the arms to counterbalance. 3, 2, 1. Done. Time for one thing for the higher physique. Let’s do a wall push-up. Hands 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. Feel the arms, shoulders and chest work every time you decrease and push your self away. Too laborious? Bring your ft a bit nearer. Too simple? Bring your ft a little bit bit additional away. You’re doing nice. Keep respiration. We’re nearly finished. 3, 2, 1. Next train for the core — standing bicycle crunches. Hands behind the ears. Here we go. March in place, and produce the other elbow to the other knee. Twist your higher physique and crunch the abs as you achieve this. Looking good. If you possibly can’t contact the knee together with your elbow, simply do one of the best you possibly can. Get as shut as you possibly can, however be sure you’re crunching the abs, bringing the higher physique in direction of the decrease physique. 3, 2, 1. Done. Time for cardio train — stand or squat and field. Let’s go. Feet shoulder width aside, a bit wider, and punch. There’s your stand and field. If you possibly can, let’s throw in a squat in addition to a field. Looking good. Remember, the objective right here — cardio. Let’s get that coronary heart charge up once more. Punch a bit sooner. Squat a bit sooner. Too a lot? Just stand nonetheless and punch. Here we go. Almost there. 3, 2, 1. Done. Move alongside. Time for the legs — chair help cut up squat. Left foot in entrance, proper foot behind. Drop the best knee in direction of the bottom. Keep the entrance knee behind the entrance toes. There we go. Use the chair for stability and stability, if it’s good to. Beautiful. All proper, change legs. Right in entrance, left behind. Same motion. Drop the again knee in direction of the bottom. Nice upright posture. Keep respiration. Adjust your vary in your health stage. 3, 2, 1. Done. Let’s transfer alongside. Time for an higher physique train. Let’s do a chair help push-up. Hands on the sting of the chair, ft away, and let’s go. Get that physique straight from head to heel. Lower 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 steady. Almost there. Here we go. 3, 2, 1. Move 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 can do that on the ground, and you are able to do this in opposition to the wall. Same factor. Once once more, too simple? Take your ft additional away. Too laborious? Bring your ft nearer to the wall. You received this. Feel the abs work laborious to keep up that physique straight from head to heel. Squeeze the legs and the glutes too. 3, 2, 1. Time to maneuver on. Next train — stepping or leaping jacks. Here we go. It’s cardio time. What’s the objective? Let’s get that coronary heart charge up. Here’s the stepping jack. If you possibly can, be a part of me in a leaping jack. A bit bit tougher, increased affect, nevertheless it’ll get your coronary heart charge up. If you are able to do this, do it. If you possibly can’t, that’s OK, you return all the way down to a stepping jack. Let’s get the center charge up, however do it safely. 3, 2, 1. Done. Time for a leg train. Let’s do a wall sit. Sit in opposition to the wall, knees immediately above your ankles. Back flat in opposition to the wall, arms folded. Hold that place. Once once more, you possibly can alter. Too laborious? Come up a little bit bit increased. Too simple? Come down a little bit bit decrease. You discover the best stage for you. Stick to it. You’ve received it. Feel the muscle tissue of the higher legs working laborious to maintain you braced in place. You’ve received this. Here we go. 3, 2, 1. Done. Let’s work on the higher physique once more. We’re going again to the wall, wall push-up. Hands in opposition to the wall. You know what to do. Feet away, and decrease your self. Once once more, really feel the arms, shoulders, chest working laborious as you push away and decrease your self again in direction of the wall. Keep respiration. And you already know you possibly can alter your ft place to make it simpler or tougher. Almost there. Here we go. 3, 2, 1. Last train for the core — standing facet crunch. Hands behind the ears. Watch this. Right knee to proper elbow, left knee to the left elbow. Do one of the best you possibly can to the touch knee to elbow. If you can not, that’s O.Ok., simply do one of the best you possibly can. Make positive you’re bending on the higher physique and the core to convey the knee and elbow in direction of one another. You’ll really feel this within the sides of the abdominals, a facet crunch. Excellent. 3, 2, 1. Done. Congratulations. You simply accomplished my Standing 7-Minute Workout. Great job. Come again and check out it once more.



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