00:00Hey, my name is Shai. I'm super excited to be partnered with Essence and Smart Water for the LiveWell Challenge.
00:09I'm your fitness coach and it's month two of the LiveWell Challenge. Let's get into it.
00:15Today I'm going to show you a couple simple exercises that can be done at home, in your hotel, or in your office.
00:22When you're new to working out, it can be very intimidating, but the goal is to just get started.
00:27So we're about to get into a workout, but don't forget your water. Gotta remember to stay hydrated.
00:33So first, we're going to start off with jumping jacks. The purpose of the jumping jacks is to get your heart rate elevated and set the tone for our workout.
00:40For beginners, we're going to do three sets of 10. For advanced, we're going to do four sets of 15.
00:47Next, we're going to get into squats with the calf raise and jump squats.
00:51The benefits of these is to also get your heart rate elevated, but you also target your quads, your hamstrings, and your hips.
00:56For beginners, you're going to do three sets of 10. For advanced, four sets of 15.
01:02Our next exercise is going to be side plank with a hip dip. It's going to target your obliques.
01:07For beginners, you're going to give me three sets of 10. Advanced, four sets of 15.
01:11Our next exercise is going to be walkouts. It's going to target your upper body as well as help you build overall core strength.
01:18For beginners, you're going to give me three sets of 10. Advanced, four sets of 15.
01:24Our next exercise is flutter kicks. It also targets your lower core. For beginners, you're going to give me three sets of 10.
01:30Each leg up and down is one. Four sets of 15 if you're advanced.
01:35Our next exercise is reverse crunches. The purpose of reverse crunches is to target your lower core.
01:40For beginners, you're going to give me three sets of 10. Advanced, four sets of 15.
01:47So the goal is to stay focused on the workout. Try your best to complete all of the sets and reps to your best ability and also stay hydrated.
01:56Thank you so much for tuning in to month two of the Live Well Challenge. Special thanks to Essence and Smart Water.
02:02My name is Shai. I'm your fitness coach. And remember, stay hydrated.
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