00:00Hi Shirley Ballas here and here's my six steps to fitness an easy workout that
00:07you can do at home. So I'm going to start with my arm curls one and out and as
00:21silly as it sounds I want to make sure that you do it slow enough that you can
00:26breathe hold in your core we're not in any rush at all take it nice and slowly
00:37and out and don't forget to breathe and arm curl and out and in and you can
00:50repeat this exercise give yourself a 15 second break and then you can repeat
01:05it so I have my skipping rope I'm gonna hold my arms out to the side and then
01:10I'm going to attempt to do it for as long as possible don't forget to breathe nice
01:15and bright
01:30so
01:40so
01:58oh so I've got some light weights in my hand I've got a band just above my knees and I'm
02:05going to squat backwards and lift the weights come forward strengthen the pelvis
02:11area and pull in your tummy don't forget to breathe one and I do this as many
02:17times as I can squeezing my glutes push out press forward push my bum out press
02:29forward so out in and the weights they just add a little bit more intensity to an easy workout
02:47and I'm going to go elbow to knee elbow to knee bring your knee up bring your tummy muscles in
02:56elbow to knee you can do it with the weights you can do it without the weights lift that knee
03:02lift
03:04breathe and in up keep your spine straight don't lean forward in get your legs up do it with the
03:14weights without the weights with the band without the band if you want to make it a little bit more
03:21easy twist twist twist twist twist
03:25twist round breathe
03:32so we're going to do the butt bridges to lie on my back hands by my side touching my heels
03:40and then I'm going to lift up and squeeze my bottom together exhaling
03:50lower down lift up lower down lift up don't forget to breathe and don't forget to squeeze your glutes at
04:01the very top of the bridge you can go a little faster if you want to and you can go
04:09a little slower if you want to
04:19so this one is the plank that we are going to attempt to hold for one minute you can either
04:26do it on your elbows feet together or you can go all the way up onto your hands keep the
04:34balls of your feet at the back
04:35hold in your neck hold in your tummy look directly down to your mat and try your very best to
04:42hold it for one minute and then I repeat this exercise at least three or four times strengthens the whole
04:50body and the core pull the core in relax your shoulders
04:57and remember if you want to you can go down on your elbows if you find it a little easier
05:03or you can stay up stretch your arms pull in your core and keep holding
05:12it's actually rather spectacular to feel your whole body engaged as you're in your plank
05:22well I hope you all enjoyed that remember 15 minutes a day of exercise can make you feel energized it
05:30can make you feel like your day is ready to go
05:33I want to say to all of you thank you for joining me and remember stay safe
05:41you
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