Hi I am Dr Sneha Desu. I am a fitness instructor and sports
and clinical nutrition specialist. In my experience I have come across many
women with different kind of goals. There are women who just want to stay fit,
there are women who just want to lose weight and there are women who just want
to carry their baby without feeling exhausted. And there are those with actual
medical conditions and exercise actually helps. For whatever reasons if you are
notable to hit the gym and workout and go to a park and run or just play a
sport, I am here to help you guys to help you to get to your fitness goals. I
will be taking you all through a series of 4 videos which will be targeting
specific muscle groups in your body. Like any other form of exercise guys make
sure you have your doctor's approval before attempting any of the movements
that I will be taking you guys through today. Lets start with the warm up guys.
Starting off with jogging on the spot, this can start slow and slowly increase
the pace from there. Then we will jog into some seal jacks. This is opening your
arms and legs in and out like this just 3 more here, one and we are dropping
into shuffles, shuffling back and forth taking it slow and easy and again
picking up the pace from there few more reps, all good. Now we are going to
drop our heel on the floor like this straight, legs going all the way down making
it a dynamic movement Guys warming up back of our legs as well as our calf muscles.
Just going to keep doing this, few more reps here. Dropping into butt kicks,
just gonna be kicking butt with your heel. couple of more reps here. I am gonna
open up my legs and drop hands on the floor and just twist your upper body
opening up your arms sideways like this doing wind mills guys. just gonna be few
more reps here, 2 more and last one. i am going to be coming back, same stands reaching to the side. twisting and reaching to the side, opening up the side of your
abs,few more here. nice work and adding some shoulder rotations warming up
those shoulders 5 backhand 5 forward. You are just gonna diagonally open up your
shoulders now as well as your chest, 2 more reps and finishing that up with some
neck rotation, couple of reps to the side and couple of reps to the back and
forth. alright that's the end of your warm up guys,So we are gonna start off
today's work out with upper body program. So the first exercise guys is going to
be a dumbbell forward to overhead press while you are shuffling side to side. I
am gonna start my timer for 45 seconds, remember there is a rest period off seconds between every exercise alright. Starting now you are just going to take your dumbbells and shuffling forwards and backwards like this and just gonna be
adding forward and overhead press just like this. If you think dumbbells are too
heavy guys, more than welcome to do just body weight guys just moving your arms
in and out. doing great just couple of more seconds, if you are not able to take
it overhead guys just take it forward and back you are still working on your
arms, 15 more seconds here and we get to rest. This is how to do it looks from
side guys, make sure you are shuffling back and forth, 5 more seconds and we are
done. So, that was the first exercise. We are going to do second exercise seal
jack to a half burpee So, if you would like you can take dumbbells again or you
are welcome to just do it with body weight. This is how the seal jacks go guys.you
are just gonna open up your arms in and out so 2 seal jacks and dropping down into burpees. Its only a halp burpee guys you are gonna add a jump to that,
just dropping down again into 2 seal jacks, dropping your dumbbells down into 2
burpees. You don't have to add a push up, jumping up again, remember if you want
to make it more challenging you're gonna add 2 push ups alright, one push up
getting your feet back and another pushup and back to the center and jumping up
to open up your arms one more time, two dropping down again into two burpees,
alright and a jump, you have to always add a jump to burpee guys,its gonna make
it burn more calories. Alright, coming back two more and back. Next one is going
to be dumbbell squat to a press jump. I am going to hold both the dumbbells up
on my shoulders, dropping down into a squat every time you squat make sure your
butt goes back,chest up straight at all times, knees not going beyond your
toes. dropping now into a squat when you come up you just gonna press up and add
a jump to that alright all the way down and all the way up guys. Like I said
make sure you knees are not going beyond your toes at all times if you think you
are able to press it every single time then you can do one jump and then the
other with the press alright. keep moving guys doing good. 20 more seconds here,
alright, 15 to go remember you don't have to always add the jump guys, if you
want you can use squat and press up like this, its gonna make it slightly easy
and 2 more reps here, last one. Moving on to the next one its going to be a
moving plank, I am just going to lay out this mat for this, start off in the
plank position so plank position on the hands guys, so right from here , you are
gonna slightly go up on to your elbows,slowly picking up your body on to hands
again and doing the same thing every time alternating sides every time guys make
sure you are not lifting up only with one arm right using the other arm as well
alternating every time. Remember guys upper body strength is extremely important
especially for women because they in general have a weak upper body, so make sure
doing these exercises is really gonna help you guys. Coming back up keep alternating sides,
couple of more reps here. keep doing the same, you cannot hold a plank guys you are
welcome to drop on your knees and do the same thing that's gonna make it
slightly easy and doing last rep here and that's it. Next one is going to be
dumbbell forward and diagonal punch while you are dropping down into trimetric
lunges. I am just going to pick up my dumbbells,dropping down into prior
lunges, just continuous reverse lunges like this alright. dropping down into one
i am just gonna do 2 punches forward, dropping down again 2 punches to the side
right, keep doing this as quickly as you can, remember punches are not just great
for your arms but also for the side as well as the front abs as you are
twisting like this. So dropping down again, if you want you can do all 4 punches
at once or you can just do 2, dropping down and doing 2 to the side alright. I
am gonna make it 4, it is going to make you little more exhausting alright. keep
doing same thing guys 10 more seconds again couple more here make sure you are
twisting all the way to the side guys and get the most of this workout and last
rep here. So, the next one is going to be regular push ups. Lot of women who
don't have enough upper body strength to do regular push ups. You can just drop
onto your knees and do the same thing again. starting off in the plank position,
make sure your elbows are flaring out every time you drop all the way down
coming back up like this. Like I said guys if you cannot do that you are most
welcome to drop your knees and cross over your feet like this and do knee push
ups. Lot of women start off like this until they develop enough upper body
strength to be able to do normal push ups right. So keep moving with me 20 more
seconds. This is great for just not the back of your arms but also for your
upper chest guys, couple of more reps here, doing good,if you think you have
enough strength just get back onto your feet and do regular push ups. Please try
them out. 2 more reps here and dropping down. Next one we are moving on to 7th
exercise it is going to be dumbbell bent over row to a reverse fly and adding the
jump to that. So, this is how you do a bent over row guys. Just gonna have a
slight bend in the knees, bending over chest up straight back, we are just gonna
have palms facing each other and row dumbbells all the way up. I am gonna make
this little more exciting by adding a fly to the same thing. So one row to one
fly if you think that's too easy then add a jump to that, one row one fly and
coming back to the center one fly alright,So its gonna be jumping every time
you get into a fly, this its great to your mid to your upper back guys. Lot of
women neglect this exercise when they are doing the regular workout, its like
why do we need upper back strength and mid back strength, its extremely important
guys, it forms the base of your core, so keep doing this with me one last rep.
alright. Dumbbell Russian twist to external rotation. So you are just gonna pick
up 2 dumbbells, you will be sitting on your butt like this, feet off the floor
starting from this position you are just gonna twist to both sides, alright, so
twisting like this if you like you can add an external rotation or you do the same.
So one external rotation you are moving both the dumbbells out keeping your
elbows close to the body and you can be twisting to the sides like this. This is
a great exercise again for the side of your abs no doubt where you are also
working your mid to your upper back as well as the back of your shoulders while
you do this exercise alright, 2 more reps keep going. Every time you come to the
center guys remember if its too difficult you are more than welcome to drop your
feet on the floor and do the same thing just make sure you are holding that incline
with your upper body or if you are just sitting up its gonna be no use guys,so
make sure you are holding that incline. One last rep here .. So the next one is
going to be dumbbell bicep curl to an ice skater alright. So i am gonna take my
2 dumbbells like this stepping out of the mat and Ice skate is you are just
going to take you feet off and hop side to side like this. So now i am gonna add
bicep curl while I do the same thing alright, If you can if you want to you can
just drop your foot on the floor or if you think this is easy you can just lift
your foot off the floor like this, you are doing great guys just keep moving
with me . we are gonna build some crazy upper body strength alright. Just a few
more reps here nice work like I said you can just drop your foot when you do the
same exercise, couple of more reps here might seem like dumbbells are getting much
heavier than they are one kilo but you are gonna keep moving yeah last 2 reps
here and finishing it up. We have already come to the last exercise guys so for
the last exercise i am gonna be needing my step ups i am gonna place it over
here alright, we are gonna drop down into tricep dips all following that up with
some kicks alright. starting in this position you are just gonna drop down
bending only at your elbows. Lot of women tend to move their hip and its very
easy to move your hip that's not working on your arms right. so you are just
gonna drop down only bending your elbows guys keeping your hip close to the
stepper, if you wanna make this little more difficult you are just gonna add
kick alright. So i am dropping down into 4 dips following it up with 4 kicks so
I am also getting a little more cardio in by adding that kick to the exercise.
Working on big muscle grips in the body to the front of our legs, so i am
dropping down again some more dips here alright that's one, jumping again into
kicks. 4 more here last one. Alright so now that we are done with all the
exercises we are gonna do all of them one more time same thing 45 seconds on 15
seconds off i am just gonna put my step up aside starting off with dumbbell
forward to overhead press while you are shuffling back and forth like this
alright so I am shuffling I am just gonna be moving dumbbells in and out like I
said guys you can just stick to one movement, why stick to the simple ones when
you can make it little more difficult and burn some more calories than you just
do one movement right.doing the same thing with me couple more reps here doing
really well guys when we will done half way through its half the journey left.
few more reps here 10 more seconds and that'sall. You wont have to do this
exercise another time. nice work and finishing up with one rep. So, the next one
seal jack into half burpees with dumbbells, if you think it is getting very
difficult with the dumbbells guys please put them aside and do the same thing
what I suggest is stick with the dumbbells, starting off again with the seal
jacks going to be 2 seal jacks dropping the dumbbells down into 2 burpees
alright coming again remember guys upper body exercises will not make you bulky
its a huge myth that only happens if you are really taking lot of supplements
and steroids alright coming back remember if you just doing with light weight it
really doesn't matter keep moving and keep doing these exercises with me, you
just have 8 more to go. alright 4 more reps here. and last one finish it up with
2 seal jacks all good, so moving on to the 3rd one it is going to be dumbbell
squat and press jump with the 2 dumbbells I am just picking my one kilo dumbbell
starting off in this position guys remember every time you squat butt goes back
chest up straight when you come up you are just adding a tiny jump alright
remember you don't have to go all the way up when you are jumping guys even a
little bit of jump is really good alright.doing the same thing over and over
for the next 40 seconds guys but the good thing is i am gonna get 15 seconds
rest after that alright so stay with me we are gonna finish this workout. Sqaut
as I have already stressed guys is extremely important for you and doing this
shoulder movement is brilliant to get you that lean upper body you have always
dream't of having alright stay with me couple of more reps here and finishing
that one rep. Next one is going to be moving plank like i have said you can also
drop down to your knees and do the same thing. Starting off again in the plank
position either off your knees or on your knees i am just gonna show it on my
knees now , dropping it on to elbows onto your hands onto you elbows right make
sure you are alternating sides every single time nice work try not to twist your
body too much guys keep that hip in one line for the rest of your body It will
really work guys few more to go here that's one. this is gonna really tone up
your arms guys you don't feel it now but you will see great results soon.Just
keep moving with me just few reps here and finishing it up with one last rep.
alright so the next one is going to be a dumbbell forward and diagonal punch
while you are dropping down into lunges. So, I am just gonna pick up my
dumbbells to do this exercise remember dropping down into nice and deep lunges
when you do this. Getting down into two punches and again giving two punches
into side alright, just like this guys. Its very easy if you think you are
losing balance you are most welcome to drop your knee and do the same thing all
right. I am gonna do 4 here making it little more effective I am going to 4
punches 2 forward and 2 side all right few more reps and we will be done with
this exercise. Make sure you are fully extending your arms every single time
guys you know half punches although they do work its not as effective as the
full ones. So please extend your arms all the way out give me one rep here and
that's all. So the next one we have, its going to be knee push up. I am going to
get on my mat like this dropping down into push ups like I said you can also do
it off your knees holding a plank like this and doing deep push ups I am just going
to do with my knees now, this guys almost flaring out every time make sure you
are feeling it in your upper chest as well as the back of your arms guys and you
will also be feeling little bit in your shoulders and that's okay make sure you
are not extending your leg too much and keeping it too low down. Go along with
your body guys that's the key for this exercise You will also be feeling it in
your core that's what it takes to hold your body speed up like this all your
core muscles are actually activated while you drop down into push ups. Couple of
more here and we are done, two more reps and last last one. Moving onto the
next one it is going to be dumbbell bent over row to a reverse fly jump. So I am
going to pick my dumbbells for this exercise its going to be a reverse fly and
then a row right so I am starting off from this position, slight bend in my
knees bending over chest up straight back, just rowing dumbbells into 2 reps and
opening up into fly or you can just do one rep and opening into fly. if you want
you can also add a jump to that I am gonna do the jump guys so I hope you are
following the same with me . When you workout remember to squeeze your back
muscles guys when you do this to make the most of this movement half way through
guys If you think you are getting tired please don't stop just avoidthe jump
and do the same exercise there is no point of you stopping in between your work period
guys. it is not going to interval training otherwise. Dumbbell Russian twist to
external rotation So you are just gonna pick up 2 dumbbells and sitting on your
butt like this, feet off the floor you are just gonna twist to both sides so
twisting like this. If you like you can add an external rotation or you do the
same all right so one external rotation you are moving both the dumbbells out
keeping your elbows close to the body and you can just keep twisting to the
sides like this. This is a great exercise again for the side of your abs no
doubt and you are also working on your mid to your upper back as well as the
back of your shoulders while you do this exercise all right 2 more reps keep
going all right Every time you come to the center guys remember if its too
difficult you are more than welcome to drop your feet on the floor and do the
same thing. Just make sure you are holding that incline with your upper body or
if you are sitting up its gonna be no use guys so make sure that you are holding
that incline one last rep here all right.We are now gonna move on to dumbbell
bicep curl with ice skater Make sure I am gonna pick this again. Just gonna be
moving to the side like this and curling when you jump all right if you want to
you can put your feet on the floor but I suggest you try work on some
coordination balance while you balance yourself on one foot. Jumping and curling sideways
guys and also have your palms facing each other guys while you curl it works on the
inner part of the front of your arms. This is the exercise guys which makes you have
those lean arms toned arms that you see all women have on magazine will get it
like this keep moving with me one last rep here all good. Moving onto the last
exercise guys that's it and the end of this workout So I am gonna bring my
stepper in one more time and drop down in to dips followed by kicks all right
Same position keeping your hip close to the floor going as low as you can go
dropping down 4 dips and then 4 kicks you can lift your hip slightly about the
same position guys when you are kicking as it gives you little bit of the
momentum to kick forward all right and dropping down and do 4 more dips and
kicking forward almost done guys end of this upper body workout you are gonna look
good towards the end of this session all right Just stay with me couple of more reps
and finishing it up 4 kicks and 4 dips all right that's the end to your upper
body workout.
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