Tag: workout routines
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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Get Fit While Doing Housework (Simple Workout Routines!) – No Sweat: EP3
theguy 0 Comments Get fit
Hey guys my name is 10 I’m a fitness trainer and body builder we all know that exercise is really important but it can be kind of a talk to go to the gym sometimes what I’m gonna show you in this video is unconventional but bear with me cuz I hope to show that you can’t see me exercise and just something as mundane as cleaning your house and you don’t need a gym so no excuse guys let’s go so for those of y’all who do more sweeping and mopping here is a very simple way for you to turn it into a workout you could do calf raises this has you standing on your tippy toes and you’re gonna be walking around just make sure that you’re standing upright keep your back straight and not only is it gonna train your balance it’s also going to activate your calf muscles so for mopping you can also add in a lunge but this is gonna be a lunch river twist so you’re gonna lunge forward you’re gonna twist your torso and you’re gonna come back and step right up so when you would lunge forward what you want to make sure is that your knees don’t go over your toes and that your chest is out in your packet straight this is gonna work your legs it works your butt is going to activate your core a lot more because we’re twisting our torso so it’s gonna make this exercise a lot harder for you but it’s definitely going to work your abs so much more so this one is called a side walk and it is perfect for when you have a really long stretch of area to clean so get into a squat position and mop or sweep to the side and with this exercise you want to make sure that you keep your posture nice and upright you also want to make sure that you keep your weight back it’s really going to work your legs your butt and it also works your core it’s been tiring so the next exercise is for you to reach those hard to reach areas like underneath your couch so what you’re gonna do is you’re gonna raise your chest and you’re gonna raise your butt and your legs like you’re flying like a Superman and at the same time you’re gonna clean underneath the couch and this is going to help to work your lower back and your button is definitely going to burn a lot more calories than you were just lying on the ground when you’re cleaning vertical surfaces like cupboards like tabletops and also like windows you’re going to get into a white stance and squat so while wiping the windows or the walls is an hourly workout in itself you are also going to incorporate a lick workout at the same time instead of doing a conventional squat with a narrower stance the reason why we are trying a wider stance is because it’s going to work your inner thighs and your butt a lot more and it also takes pressure off your knees very important especially if you have knee problems like myself a common household chore that we do is vacuuming so I’m gonna show you how you can incorporate some exercises into your vacuum routine the first exercise I’m gonna teach you as some lunges with a vacuum this is a lunge this is the motion make sure that your knees don’t go over your toes and that your chest is out in your back is straight because you don’t want to lunge forward and injure your back so when you’re cleaning you’re gonna alternate your lunges and step forward like this so yes instead of just walking and doing your vacuuming incorporate the lunge into it and you get your workout in at the same time this is a really great exercise because it’s gonna walk your legs it works your thighs it works your butt and it also works your core so with these lunges you can do about five to ten repetitions per side depending on your fitness level to switch your workout out just a bit you can also try doing side lunges and this is another variation of a lunge so you step out to the side instead of forward and what it’s gonna do is that it’s gonna help to work your inner thighs it also works for stability and your balance just like your previous lunges make sure that your knee doesn’t go over your toe because this can cause you to get injured and it’s also bad for people with weak knees also remember to kick off from your heels in this exercise I can I’m working my arms as well so for situations where there isn’t enough space for you to do lunges then you can also do a squat hold with your vacuum I’m gonna show you how you do it get into a squat position like this and you can clean the small area that you’re meant to clean while keeping this position and something very important about the squat is that you want to make sure that you keep your chest up you don’t hunched over because there’s a tendency you know I know how suppose really tiring but there’s a tendency if you hunched over and make sure that you put your weight all into your heel see my toes can almost go off the floor and you’re gonna hold this position while you clean for about 30 seconds or whenever you finish cleaning the area and then you can go on and move on to another area to squat and to you so like the lunges this is also a compound movement which means it works multiple muscles in your body your legs your butt and it’s also gonna work your abs so for more advanced workout you can also try doing single arm planks with the vacuum get into a plank position and then you’re gonna alternate between your hands so this is a perfect exercise for when you want to reach those hard-to-reach places like under the sofa with this plank exercise you want to make sure that your core is nice and tight so sub-set belly button in don’t let your butt come too high or too low and keep your body straight and this works your core your butt your legs and your arms another advanced workout that you can try is a single legged deadlift with the vacuum so one hand on the hip you’re gonna balance reach as far as you can and slowly come back up it’s definitely a stability exercise so it’s gonna work a lot of your car and it’s also going to work your hamstrings which out the back of your legs so you can also alternate and use the other leg okay obviously I’m not very good at this exercise yeah this is definitely quite a high exercise I must say I kind of stuck it in when you’re cleaning the floor of the tower what you do is you normally kneel and you would clean like this instead of just kneeling on the ground just keep your knees above the ground and walk in this crawling position you want to make sure that your stomach is tucked in nice and tight and you also want to make sure that if you have any kind of shoulder or any kind of elbow injuries that you don’t do this workout because it actually puts a lot of strain on your arms so this might look kind of easy but it’s really really not because this is almost like a cardio workout this one is a more advanced workout with your towel and these are called ab rollouts what you’re gonna do is you’re gonna get into a push-up position with your knees on the ground instead and what you’re gonna do is roll out and back in and what it does is that it ty gets your car and honestly I find it’s pretty difficult so this is definitely a much more advanced workout do this with caution because you don’t want to fall on your face so with this exercise you’re really targeting the entire length of your abs and it is definitely an ab workout like none other whoo that was difficult so that’s it for this episode I hope you found the tips useful for you especially the next time you clean your house I know this is quite an unconventional way of working out.
As found on Youtube
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6 Exercises to Get Fit AF With a Friend | Cosmopolitan
theguy 0 Comments Get fit
The first exercise is a band core twist. You’ll need an exercise band. -And a friend! Alright, so grab the handle, abs are tight, belly button into your spine, and you are going to twist away, and then bring it back. Make sure you’re holding it securely. You trust your friend. So you’ll feel this on the waistline, on the side that you’re twisting away. -The next move is a standing row with a squat. So you and your partner will stand about four feet apart. You’ll grab onto your handles, and your partner is holding, with an alternate grip, very important for safety. As I row back, your partner, Katrina, is going to squat! So she’s working her booty. Complete all of your reps and then switch moves with your partner. -Alright, this one you have to have your friends back. We are going to do back to back ball squats. So you wanna put the ball on the small of your back. And then inch your feet out. Lean up against your friend.
Are you good? -I’m good! Are you leaning? -Leaning! Okay hands in prayer and pray that you won’t fall. Squat down and then come up. Go down and come up. You are toning up your thighs. And your trust. Alright now we are going to have a ball. This is a standing chest press with a ball. So hold the ball with your friend. Step one foot out, opposite foot as your partner.
And then we’re going to lean in towards each other and press out. Lean in, and out. Abs are tight and engaged. You’re working your chest, your arms. -I like this for the triceps. Mhm. -Now, we’re gonna get really close. You wanna bring your booty about a foot away from each other and we’re gonna do booty burners! Bring your feet together. Good. And then slowly lift your hips up to the sky. Ready? -I’m ready! One, two, three, up! And down. This one works your booty, the backs of the thighs, and the core. Alright next is plank patty cake! So we will start in a high plank position. Facing your friend -Don’t try to kiss me. Oh.. And then we will patty cake, opposite hand to hand. Keeping our core tight, body in a straight line. Booty down. Working your core, your chest, your arms. Everything. -Little higher. Up here! -Oh! Look at that! Make sure you do each of these moves 12 times and then repeat it for three sets. And most of all, have some fun with your friend! .
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