Fit na Fit Friday | Full body workout para sa mga tamad umalis ng bahay, alamin! - video Dailymotion

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Transcript

00:00It's so funny. I hope we can join Dia's trip.

00:03But this Friday, it's FitnaFit Friday.

00:06We'll be breaking a sweat right in the comfort of your own homes.

00:10You don't need a gym membership to boost your fitness goals.

00:15So to help us with a full-body workout that you can do at home,

00:20we have here with us in the studio, fitness coach Anna Anya.

00:24Good morning, coach, and welcome to Rise and Shine Fitness.

00:26Hello, everyone.

00:28Good morning to all of you. Are you ready for a workout?

00:31And yes, this is a total body workout that you can do at home.

00:35So that when you travel, it's easier to move around.

00:39Hey, that's a good idea.

00:40Summer goals.

00:41Because when you're on vacation, it's like you're missing out on your workouts.

00:45So that when you travel, it's easier to move around.

00:49So remember this. This will be our routine.

00:52But before that, coach, what are the basic exercises that you'll teach us?

00:57How can this help people who want to lose weight or gain muscle?

01:02Okay, but before we get started, always remember that when you work out,

01:06always consult with your physician.

01:08And at the same time, you work out on a well-ventilated space.

01:12Check first what your goals are.

01:14And it's also much better that you get a coach and connect to a community who can support you.

01:18So what are the workouts that we can do at home?

01:21Absolutely no weights.

01:23So let's start, Angie.

01:24We're all ready, coach.

01:26Let's go for your squat and press.

01:28So feet slightly apart, just parallel to the shoulders.

01:30Okay.

01:31Okay, bend your knees, push your hips back.

01:34It's like you're sitting down on a chair.

01:35And then your hands are on the sides.

01:37And then you stand up.

01:38And then you press up.

01:39So to everyone in the studio, you can also do this.

01:42Join us.

01:42You can burn calories.

01:44Fifi.

01:45Yes.

01:46That's perfect.

01:46Okay, squat.

01:47Yes, this is your squat and press.

01:49So she's targeting the legs and arms.

01:52Yes.

01:53This one targets your legs, your glutes.

01:55Yeah.

01:56And it also strengthens your core.

01:58And then of course, your upper body, which is your arms for the toned arms.

02:01All right.

02:02So next movement.

02:03By the way, you can do these workouts, 40 seconds of work, 20 seconds of rest.

02:08Or you can simply count up to 10 to 15.

02:1010 to 15 reps.

02:12Next workout, we're going to go for your bend over and side pull.

02:16So what you're going to do is, feet slightly apart again.

02:19Okay.

02:20Make sure that when you bend over,

02:21your back should be straight.

02:23Okay.

02:23Don't bend it.

02:26So make sure that your hands just go over your knees.

02:29And when you do this, you just pull your elbows to the side.

02:33Okay.

02:33Okay?

02:34And then go down.

02:35And then stand up again.

02:36All right.

02:37Okay?

02:38Again, bend over.

02:39Pull your arms to the side.

02:40Squeeze that back.

02:42And then bring down your hands.

02:43And then stand up.

02:45So this one strengthens your lower back.

02:48Especially when we're getting older, right?

02:51We tend to have a lower back.

02:53We tend to have a weaker back.

02:55So it's really important to strengthen your back.

02:57Because your back is also one of the biggest muscle groups.

03:00That's true.

03:00And a lot of people experience lower back pain.

03:03That's right.

03:03Especially the millennials.

03:05That's right.

03:05The millennials.

03:06They're in their 90s now.

03:07They're already having back pain.

03:09Lower back, not lower back.

03:10That's true.

03:11Next movement, we're going to go for skaters.

03:13Side to side.

03:14So at least we can train our lateral sides.

03:17Okay, so you want to go step to the left.

03:19Step to the left.

03:20And then you're going to do a curtsy.

03:22Curtsy.

03:22And then step to the right.

03:24You're going to do a curtsy again.

03:25So think about it.

03:26You're going to speed it up a bit.

03:28It's like you're skating.

03:30So it's like the Swiss Alps.

03:32Yes.

03:32What are we targeting here, coach?

03:34So this one targets your stability to the side.

03:37You don't have to...

03:39This one also targets your balance, your core.

03:41Okay.

03:42And at the same time, it's also cardio.

03:44Because of course, you'll notice,

03:45it's also very light.

03:47And it has more movement.

03:49Okay.

03:50Our next movement, we're going to go for your standing twist and crunch.

03:54This one is for the abs.

03:55Yes, we like that.

03:57Especially in the summer.

03:58Correct.

03:59Okay.

03:59So you're going to bring your hands to the side.

04:01Okay.

04:02And then you can simply twist.

04:04Twist.

04:04Touching your elbows and your knees.

04:06So if you're at home right now,

04:08you can actually do these workouts already at home.

04:12Okay.

04:13And of course, our last one,

04:16we're going to do cardio.

04:17Okay.

04:17This is also like your finisher.

04:19You can go for your jumping jacks.

04:21There.

04:21So you can go for the beginner option.

04:24You can simply step side to side.

04:25Mm-hmm.

04:26Or you can jump with your full arm swings.

04:31The blood is really coming out.

04:32Correct.

04:33Right?

04:34So in those workouts,

04:35yes, it makes you breathe.

04:36Yes, it makes you breathe.

04:38And yes, it could help you burn more calories.

04:40So yes, it could help you lose a little bit of that weight.

04:44Okay.

04:44Or you can also build muscle through those workouts

04:47by carrying heavier weights with you.

04:49Okay.

04:50Just remember,

04:5180% still boils down to your nutrition.

04:5320% is exercise.

04:55All right.

04:56Thank you so much, Coach Anne Andreg,

04:58for sharing your expertise with us.

05:00So, RSPS, save your routine

05:03because you can do it at home and when traveling.

Fit na Fit Friday | Full body workout para sa mga tamad umalis ng bahay, alamin!

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