Fit in 10 days

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3 months ago

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00:00First exercise

00:14Stand tall, feet together, arms straight front of you, placing one palm above the other.

00:22Breathe deeply as you drive your right knee up, to touch your palms.

00:25Lower down your knee, now, drive your left knee up.

00:28Lower down your knee, now raise your left knee up, and touch with your palms.

00:44Lower it down, and repeat.

00:52Ten seconds left.

00:53Rest.

00:59Rest.

01:03Rest.

01:07nicht.

01:08Next exercise.

01:09Rest.

01:10Rest.

01:11Rest.

01:12Rest.

01:16ощущ.

01:17Stand tall with your feet shoulder-width apart.

01:26Bent your right leg and touch the right foot with your left hand,

01:29and at the same time move your right hand up towards the ceiling.

01:32Return to the starting position and repeat the movement with the left leg.

01:4710 seconds left.

02:09Rest.

02:17Stand straight, arms at sides.

02:32Exhale to engage the abs as you kick your right leg up,

02:35bringing your left hand to touch your right toes, doing a small crunch.

02:38Get back to the starting position and repeat alternating sides.

02:4710 seconds left.

03:14Rest.

03:17Stand up with your legs a little wider than your hips, keeping your hands straight.

03:40Now, raise one arm overhead and bend your body toward one side.

03:44Feel the stretch.

03:45Get back to a starting position.

03:48Repeat the same with other side.

03:4910 seconds left.

04:12Rest.

04:14Rest.

04:18Rest.

04:22Next exercise.

04:38exercise stand with your feet shoulder width apart your arms together above your head now

04:47lower your hands down to the right side by twisting your torso a little to the right

04:51while raising your right knee towards your waist return to the starting position next

04:56lower your hands down to the left side by twisting your torso to the left

05:00while raising your left knee towards your waist return to the starting position and repeat

05:1710 seconds left

05:30next exercise

05:48begin standing with your feet shoulder width apart and arms extended at your sides lift your right

05:53foot off the ground while keeping your arms straight then swirl to the right lower your

05:58right foot to the ground as you lift your left foot up and swirl it to the left repeat

06:12so

06:2310 seconds left

06:34rest

06:42next exercise

06:55stand with your feet in a wide stance lower yourself in a squat position as you stand up

07:00simultaneously bring your right knee and your left elbow together to meet each other

07:04return to the starting position and repeat the same to other side

07:17go

07:43Next exercise

07:58Stand straight

08:02Both hands raised above with crossed each other

08:04One side at a time

08:06Bring your arms down and pass through to your right knee

08:08Get back to a starting position

08:10This time bring your arms down and pass through to your left knee

08:13Back to a starting position

08:15Repeat

08:1610 seconds left

08:40Rest

08:47Next exercise

09:04Stand with your feet shoulder width apart

09:08And extend your arms to the sides

09:10Step back with your left leg to the right side

09:13And extend your arms to the right side

09:15Perform a stretch

09:16Return to a starting position

09:18Now step back your right leg to the left side

09:21And extend your arms to the left side

09:23Get back to a starting position

09:25Repeat

09:2510 seconds left

09:43Rest

09:53Next exercise

10:10Stand straight with feet wider than shoulder width apart

10:15Hands placed behind your head

10:17Now bend your right leg and lift your knee as high as you can

10:20Rotate your torso to the right

10:22And bring your right knee to the left elbow

10:24Lower down your leg

10:26And lift your right heel up

10:27And try to touch it with your left hand

10:29Get back to the starting position

10:31And repeat the same with other leg and arm

10:33Ten seconds left

10:49Rest

10:55Rest

10:59Next exercise

11:16Stand with your feet hip width distance apart

11:21Hands together

11:22Keep your core stable

11:24And take a large step back with your right foot

11:26Planting your foot

11:27And then lowering your body

11:28Until both legs are bent in right angles

11:30As you sink into the lunge

11:32Twist your torso to the left

11:34Return to the starting position

11:35And repeat the same to other side

11:37Rest

11:52Rest

11:56Rest

12:04Rest.

12:21Next exercise.

12:25Stand straight, with hands placed behind your head.

12:29Now, step your right leg behind, then bring your knee up towards your chest,

12:32and at the same time bring your both elbows towards that knee.

12:36Reverse the movement to return to the starting position, and repeat the same with left leg.

13:0010 seconds left.

13:02Rest.

13:11Rest.

13:25Next exercise.

13:28exercise. Stand tall with hands by your sides. Jump up, bring one knee up towards your chest as

13:37far as you can, bringing opposite elbow towards that knee. Return to the starting position,

13:41this time jump up and bring other knee towards your chest.

13:45Return back to the starting position, and repeat.

13:5810 seconds left.

14:17Rest.

14:28Last exercise.

14:38Stand with your feet hip-width apart and your arms front at chest level.

14:42Keep your knees slightly bent. Twist your upper body towards the right.

14:46Jump up, and twist your legs over to the right and your upper body over to the left.

14:51Land, repeat the same to other direction. Keep doing this till the set is complete.

14:5810 seconds left.

15:24Workout complete. Well done.

15:28You

15:31Are you

15:33Or is

15:34That Is

15:34You

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