Tag: at home workout
Tiffany Rothe’s 5 Minute Fitness – Chair Workout part 1
theguy 0 Comments Cardio Get fit Health Healthy Food
Hola Rothestars, soy yo Tiffany Rothe, y estoy de vuelta con una serie de rutinas de 5 minutos Tenemos 4 videos para hacer este mes, que podemos relizar uno después del otro Y lograr un buena rutina de 20 minutos. Y todos estos entrenamientos usaremos una silla Asi que tienen que ir a su comedor en su cocina o donde quieran y buscar una silla Debe tener un respaldar alto como este, y quiero que se acerquen a la silla Y se sienten Bien lo primero que van a hacer es estirar sus piernas así Y estiramos hacía arriba, bien, desde su cintura hasta la punta de los dedos, bien Y luego hacía afuera, y hacía el otro lado Bien no tendremos música en este video, porque realmente quiero que prestén atención a mis indicaciones Para asegurarme que estén en una buena y correcta postura Entonces abran sus rodillas hacía afuera, y siéntensen bien derechos y contráigan su abdómen Y luego levanten sus talones del piso así Bien luego levántense y manténganse así, y vamos a subir en cuatro, uno, dos Tres, cuatro y abajo, dos, tres, cuatro, asi es Dos, dos, tres, cuatro y abajo, contráigan su abdomen, bien firme Tres, dos, tres, cuatro y abajo, dos, tres, cuatro, y cuatro, dos, tres, cuatro, lo tienen Sigan así, talones, arriba, vamos y cinco, dos, tres, cuatro y abajo dos, tres, cuatro, tres más Y seis, dos, tres, cuatro y abajo, dos, tres, cuatro y siete Empujen, empujen, empujen y abajo, dos, tres, y ocho, dos, tres, cuatro, y abajo.
Van a mantenerse aquí mismo Estiren un brazo hacía afuera y empujen abajo Así es, empujen abajo, abran sus rodillas, y vamos por 10, nueve, ocho, siete, mantengan su pecho arriba, seis, contraigan su abdómen Cinco, cuatro, tres, dos, cambiamos, vamos Empujen, pecho arriba, contraigan su abdómen Relajen sus hombros, ocho, siete, seis, cinco, cuatro, tres, dos, y uno, vamos Toquen la silla al bajar, y estiren la pierna, bajen y estiren hacia arriba Los talones bajan al piso, contraigan el abdómen, empujen hacía abajo y hacia arriba, empujen hacía abajo y hacia arriba, lo tiene Tenemos la silla aquí porque no quiero que ustedes se inclinen hacía adelante, no se inclinen así, manténganse derechos, contraigan el abdómen, y abran sus rodillas Abajo y arriba, abajo y arriba, vamos a probar nuestro equilibrio, abrimos y juntamos, abrimos y juntamos; lo tienen Exhalen cuando contraigan su abdómen, su espalda debe estar derecha Abran sus rodillas y los talones arriba, ocho, cuenten conmigo Siete, así es, seis, cinco, cuatro Los talones no tocan el piso, tres, dos Y uno, bien, bajamos, pecho estirado, bajamos los talones, mantenemos los pies en el piso, levántense y Uno, dos, tres, cuatro, cinco, seis, siete, siéntense Bien, de nuevo, hagamos un poco más, ocho, siete, abajo, seis, cinco, cuatro, tres, dos, siéntense Bien, va a quedarse aquí, para relajar y acomodar su postura Las rodilas hacia afuera, acomoden los pies, levántense Contraigan el abdómen, y empujen, ocho, siete, seis, cinco, cuatro, tres, dos, uno Bien, están fortaleciendo sus entrepiernas y cuádriceps, vamos a hacer otra serie más, están listos? Levántense y empujen, ocho, siete, seis, cinco, cuatro, tres, dos, uno Ustedes son increíbles.
Ok, ahora vamos a hacer una variación más asi que abran sus talones, y van a saltar y sentarse Cuando salten, pongan sus pies en punta Uno, dos, tres, cuatro, cinco, seis, siete, y ocho Bien quiero que se sienten sobre la silla, porque saben que, requiere más energia Empezar y parar, que continuar sin sentarse Entonces lo que lo hace más difícil es que se sienten sobre la silla Vamos a hacerlo de nuevo, están listos? Empujen, ocho, siete, empujen hacia arriba, seis, empujen hacia arriba, cinco Cinco, cuatro, tres, dos, y uno Buen trabajo, ustedes son increíbles, ok, haremos una serie más de estos Se que su corazón está acelerado, siéntense derechos, contragan su abdómen Vamos, ocho, siete, seis, cinco, cuatro, tres, dos, y uno, buen trabajo Ok, si combinan estos tres ejercicios tiene una gran rutina para sus piernas Y quiero que hagan esta video tres veces seguidas, o que hagan todos los videos de esta serie para obtener una gran rutina de 20 minutos Ustedes recuerden encontrarme en Instagram, Facebook, Twitter Estoy en todas partes con el mismo nombre, Tiffany Rothe Workouts Ok Tiffany Rothe Workouts, búsquenme en todas partes, pueden buscarme en google, y únanse En todas las grandiosas redes sociales asi podemos estar en forma, feroces, y fabulosos, juntos Los veo la próxima
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At Home Eight Minute Cardio Workout
theguy 0 Comments Cardio
This is your at-home eight minute cardio workout. We’re going to get it done you guys ready to get started with our warm-up, let’s do this! Start with our feet a little bit wider than hip distance apart. What I want you to do is drop down into a squat, swing your arms up look up good hip extension swing back, and lift and lengthen through the body. Focus on your breath here. Sit back into your heels, lift up, hip extension, and now allow the heels to come off the floor. Come up onto your toes so a little balance there, want to warm up the feet especially with some of the jumping that’s about to happen. Good, inhale exhale. Let’s do one more here. Come all the way down lift up, and now plant the lower body here. We’re going to move and rotate from the top half of the body. Hands to the chest and just rotate over the shoulder and allow those hips and knees to stay straight forward.
Now let the arms go and just swing make it natural, and guess what we’re going to do next – add the feet pivot. Allow the body to move to pivot through the feet. Shoelaces are moving from one side of the room to the other. Breathing in through the nose back out through the mouth. Wonderful, let’s do one more on each side. Come back to center, alternating knee hugs. Let’s start just pulling the knee in, and let it go. Bring that kneecap up so that it’s facing that ceiling. Draw the knee in, put the foot down, good job you guys. Let’s do one more on each side. Now alternating hip circles. Open the hip, draw the knee to the outside, work through this.
So you guys still breathing back there and at home? Good job! We’re almost ready to rock and roll. We’re going to be doing three exercises two times through. 40 seconds as hard as you can go, with a 20-second recovery. Keep going. Hip circles right there let’s do one more on each side. Do one more on our right, one more on our left. We’re ready to lock and load. First exercise is a deceleration squat with four high knees. We’re ready to do this guy’s, 40 seconds all out in 3 2 1. I’ll do the first one with. You come down, drive, sit down, drive the knees. Good, so looking at this exercise here you really want to use your arms so arm drive is everything. Notice how when they’re jumping down into that squat, you can’t hear it – decelerate. Your effort. right now should be high.
I’m looking for breathless, why not? I’m going to ask you for everything, especially because this workout is short it has to be intense. Guys you got this, your recovery is coming soon. Five seconds to fight for it, in three, two, one recover. Breathe, this is a passive recovery. Firstly you need to know, if you didn’t earn it you should be able to work a little bit harder. You know you earned it if you have to take a break. Get ready to go in five seconds to go to the second exercise which is a skater. Guys are we ready? Let’s take it this way go.
Get down, reach now I want that inside hand reaching across the body everybody moves differently and at a different speed. This is a fantastic lateral movement heart rates going straight up. Keep working guys, there you go, I love what I’m seeing back there. And if you can move faster, do it. We get it done we get it done quickly only 15 seconds left, guys. Earn that recovery, if it doesn’t feel hard it isn’t. Eight seconds left to go. I see you fighting back there, recovery is coming in four, three, two, recover. Breathe,two exercises done one to go. You can see in their eyes, and I know you’re working hard at home I trust it. 10 seconds left. Burpees alternating it with one arm, yes I said one arm, you can use both if you need to. Five seconds to go, I’m going to do this first one with you. You guys ready, set, let’s hit it. Come on jump back, stand up, drive the feet back come up. For your form, I want that hand directly underneath the shoulder. Legs are kicking back quickly, land softly. This is different than anything you’ve ever done.
We’ve done burpees all day long, but this one’s going to change it up for you. Working the core a little bit differently, and ultimately this is about cardio so you want to work as hard as you can here. Good news, guys, 10 seconds left, and we’re done with the first round. We’ve got one more to go, you’re going to keep fighting hard for me. In four, in three, two recover. Say it out loud, “One round done.” One round done, got one to go. We’re almost there, so we’re going to do those same three exercises one more time through, no big deal. Deceleration squat for high knees you earn that recovery ready to rock and roll. In three, two, one let’s see it guys! Drive it, come on, I want to see your arms work.
Get down, drive. Athletes right here, we’re all athletes at heart. She’s fighting for it big effort proves and shows big results that’s what we’re after. You work hard you get it back keep going guys fitness levels going straight up. Halfway through, we love being halfway through it’s a mental win. Stay strong, do not fade ever. You have your last ten seconds and you’re done with this exercise piece of cake guys keep giving it in four, three, two one, recover. That one’s done, celebrate it. We have two more exercises to go skaters coming up next. We got this, keep moving. Keep breathing, fill your lungs with air exhale and blow it out. Five seconds we crush it guys. Come on here we go in four, three, two, one, hit it now let’s go. Reach, drive, get past. If you can move faster, believe in it, do it, go for it right now. Great job you guys, come on now. We’re halfway it is so close take your time through this move well keep landing softly and if you can move faster, crush it. 15 seconds guys maximize what you’re doing here to the last time you have to do this exercise that is a mental win keep after at eight seconds to go recovery you’re earning it in four three two one freeze whoa here we are last one amazing job at home show me how you finish it’s not how you start it’s how you finish here we go ten seconds to go one-handed burpees we get it done we make it look good in four three two one let’s get it guys last one come on leg back drive get up there shoot those legs back keep your shoulders in alignment with your hips land softly I like it good tremendous effort I could not do this alone and I am here to motivate you these two individuals are crushing it for you there with you we are with you 15 seconds left and can you believe it you are this close to the finish line come on guys your last 10 seconds make them count all the way home here we go in five four three two one oh my goodness stand tall allow some air to come back into your body bring those need hugs back right there bring them in breathe in through the nose back out to the now good keep going I know your heart rates up you should be so proud of yourself right here I want one more on each side to one knee hug on the right one on the left stand tall go ahead drop back into that squat just like we started drop back inhale exhale reach let’s do one more big inhale as you draw the hands back exhale as you reach up fantastic job if you still need a little recovery you earned it take a walk around your house great work doing you’re at home eight minute cardio workout.
As found on Youtube
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