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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 protected so that you can train earlier than you begin exercising. Don’t train if you happen to assume you’re going to expertise any hostile results. And after all, throughout train, cease immediately you probably 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 purpose 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 toes. Pick up the tempo, if you happen to can. Looking good. All proper, an excessive amount of, then gradual it down. Go again right down to a march in place. Remember, simply to 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 the direction of the chair. Use your arms to counterbalance. Go as deep as you possibly can go whereas sustaining good type and good approach. 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, toes 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 exhausting? Bring your toes a bit nearer. Too straightforward? Bring your toes a little bit bit additional away. You’re doing nice. Keep respiratory. We’re virtually finished. 3, 2, 1. Next train for the core — standing bicycle crunches. Hands behind the ears. Here we go. March in place, and convey the alternative elbow to the alternative 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 the perfect you possibly can. Get as shut as you possibly can, however be sure to’re crunching the abs, bringing the higher physique in the 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 purpose 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 break up squat. Left foot in entrance, proper foot behind. Drop the best knee in the direction of the bottom. Keep the entrance knee behind the entrance toes. There we go. Use the chair for steadiness and stability, if you’ll want to. Beautiful. All proper, swap legs. Right in entrance, left behind. Same motion. Drop the again knee in the direction of the bottom. Nice upright posture. Keep respiratory. Adjust your vary to 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, toes away, and let’s go. Get that physique straight from head to heel. Lower the physique in the 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, toes 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 straightforward? Take your toes additional away. Too exhausting? Bring your toes nearer to the wall. You acquired this. Feel the abs work exhausting 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 purpose? 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. Slightly bit more durable, larger influence, but it surely’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 right 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 regulate. Too exhausting? Come up a little bit bit larger. Too straightforward? Come down a little bit bit decrease. You discover the best stage for you. Stick to it. You’ve acquired it. Feel the muscle tissue of the higher legs working exhausting to maintain you braced in place. You’ve acquired 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 exhausting as you push away and decrease your self again in the direction of the wall. Keep respiratory. And you understand you possibly can regulate your toes place to make it simpler or more durable. 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 the perfect you possibly can to the touch knee to elbow. If you can’t, that’s O.Ok., simply do the perfect you possibly can. Make positive you’re bending on the higher physique and the core to carry the knee and elbow in the 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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