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Hi, I'm Martha Lowry-Bird and welcome to Pure Exercise, a fun and vital part of the Weight
Watchers Pure Points program.
We all know the importance of exercise in helping us lose and maintain weight loss long
term and Weight Watchers successful slimmers continually remind us of the importance of
exercise in maintaining their goal weight.
The rewards of exercise go way beyond just weight loss.
So why are we exercising less than ever before?
Does this look familiar?
Are you the type of person that knows you should exercise but you don't know where to
start?
Maybe you haven't exercised since you were made to at school or perhaps you just haven't
got the time.
Or are you exercising already but finding it boring and repetitive?
Or are you just after a quick few bonus points?
Well if you answered yes to any of those questions then this video is for you.
Pure Exercise is a fun, easy to follow video for everybody from office worker to stay at
home mum.
In addition to a 5 minute warm up and cool down there are 3 different workouts to follow.
The first is the fat burner, the second is the lounge room circuit and the third 15 minutes
is the body toner.
I suggest you try each one separately at first and then over time maybe you can build up
to doing all 3.
Just remember to do a warm up at the start and a cool down at the end.
Now here are a couple of important tips before you get underway.
Watch the entire video through first, note the alternatives on offer and think about
which ones are best for you.
Check with your GP if you haven't exercised in a long time or if you have a pre-existing
condition.
Invest in a supportive pair of shoes and sip some water before, during and after.
Ok let's get started and remember you have to move it to lose it.
Welcome to the warm up.
The first thing we need to do is a posture check.
So back up nice and straight and shoulders back and down and make sure you're comfortable
throughout the workout.
If you ever need to have a sip of water, do so.
Alright let's get started by walking around clockwise.
Swing the arms if you can, that's it and we'll just do one lap, other way now, anti-clockwise,
that's it.
Swing the arms a little bit, excellent and just march on the spot and a big breath in
for me.
A big breath, that's it and out.
One more, in, reach out and out.
Good, nice big shake.
Ok clockwise again.
This time roll the shoulders back, nice and big.
We'll do another lap.
Nice big shoulder rolls, I always like to roll backwards rather than forwards.
That's it and change direction, walking anti-clockwise, add some punches, punch it together, punch
it together.
One more lap around, nice and strong, good.
Ok let's hold it on the spot, shake it out and we'll walk it into the centre.
One, two, three and clap, two clap, one and two.
Good, can't hear you, that's it and two.
One more, alright let's take it from the top, clockwise with the roll.
Big roll, just one lap for me, ok change direction and punch, punch it.
That's it, empower yourself for the workout and throw a few punches around.
Hold it there on the spot, shake it out, into the centre for four.
One, two, three and out.
Good work, in and out.
Let's do two more, are you getting a little bit warmer?
Yep.
Good.
And again, in, alright two steps to the right.
That's it and back.
Good, now I like to call this window ledge walking so I want you to keep up nice and
straight, good.
And let's add a shoulder shrug with it.
So we step and shrug, again to loosen up the shoulders, lift and down, lift and down.
A couple more, good.
Now you can make the steps a little bit bigger if you want to, up and down.
We'll do one more, up, good and let's take it from the top.
Clock one, nice big roll to realign your posture, that's it.
And the other way with some punches.
Punch, if you don't want to punch you can swing your arms, do whatever's most comfortable
and let's walk into the centre.
A one, two, three, that's it, two claps, good.
And in and out, good.
Little bit bigger on the steps if you want to, in.
Now straight into window ledge walking, up and down, up and down.
Remember to breathe as you do it.
Try not to hold your breath, up and down, that's good.
Are you loosening up there a little bit?
Yes.
Good, that's it.
One more set, okay and then let's walk sideways into the centre and add some punches, out.
You can make the punches stronger if you want to and if you don't really know what you're
doing with the punches you can just throw your arms around, whatever feels okay for you.
That's it.
One more set, good and let's take it from the top.
Walking around, roll and relax.
Big roll, that's great.
And change direction, punch it one arm at a time, straight out in line with the shoulder,
that's good.
One more and let's go into the centre for four.
One, two, three, two claps, that's it.
Good, let's do a few more, in and out, well done.
In, okay window ledge walking, shrug it if you can, up and relax.
Lift, relax, let's do two more.
Now we're nearing the end of the warm up so you can actually take bigger steps if you
want to.
That's the in we go for two, in, that's it and out.
And if this doesn't feel right for you, do whatever does.
Even if you want to go for a little walk around the block as well to get warm or a bit of
house work, making a few beds to get to warm, whatever feels best for you.
And out, in, that's it and out.
One more, in really strong and out, hold it there, breathe in and out.
I feel warm after you, in, that's it and out.
Let's do one more breath, reach up to the sky and out.
Shake it all out and I look forward to seeing you in one of the workouts.
Well done, excellent.
Welcome to the Fat Burner Workout.
It's important to remember during this workout that you can always talk.
So try and string a few words together and just check that you are at a level where you
can talk and if you can't, slow it down a little bit and maybe even have a sip of water.
All right, let's get started.
We'll start with two steps to the right after four.
Four, three, two steps to the right.
Hands on hips, start with the steps just a little bit smaller than what your maximum is.
That's great and make sure the heels are on the ground, back up nice and straight.
Remember that posture check.
Good.
A couple more steps, I'm going to take you on a journey today from washing windows to
speed skating.
So we'll start with the washing windows, right hand, around we go.
That's it.
Are we familiar with these?
Yes?
Yes.
Washed a few windows before, around we go.
That's it.
Now if you want to work harder, make the circles bigger and make the steps bigger.
And if it all gets a bit too much, go back to the hands on the hips.
Four more and three, two, now let's go to hanging washing.
Reach, we've probably done this a few times before.
Make sure the heels are on the ground and as you squat, push your bottom back.
If your knees get sore, just do little ones.
Remember something is always better than nothing.
Reach, that's it.
Down, okay, let's go back to washing windows.
Two steps and back.
Good, two steps.
Nice strong arms, that's it.
Up and back.
Good, one more set.
Now hanging out washing, here we go.
Reach, that's it.
Now if you want to work harder here, what you can do is squat lower, but be careful not
to squat beyond 90 degrees.
That's it, couple more.
Good, now washing windows left.
Two steps left.
Using the left arm, here we go, round and round.
Good, can you both still talk?
Yes?
Good, round we go.
And hanging washing again.
Reach into the basket and up on the line.
Push your bottom back and the heels on the floor.
Little ones if you want to, it's up to you.
And down, all right, let's take it from the top to the right side.
Two steps and back.
One more time.
Straight into that washing basket.
Reach and up.
Once more, reach, good.
Now over to the left.
Two steps, up and back.
One more set.
Good.
And reach into the washing basket.
Down, kick the chest up, reach.
Chest up, good.
And march it on the spot.
Here we go.
Little bit of walking now, so lock that in the memory bank, because we'll come back to
that later.
Walk forward for four.
Walk it and back.
Just swing the arms however feels comfortable.
And if it's all getting a bit marched, just take little steps.
That's great.
A couple more.
If you want to work harder here, pick it up to a jog.
It's all up to you.
Work at a level that you're most comfortable.
Okay, marching on the spot.
Hand up here.
We're going to do a bit of weighting table.
So you've got your drinks platter in your hand.
Let's walk around.
To the right.
That's it.
Don't feel that platter.
Other side.
Let's walk left.
Round.
Good.
Try it again to the right.
Eight steps to the left.
Round.
Watch the drink.
Good.
Shake it out.
Start with the walk.
Here we go.
Walk it forward and back.
Good.
Walk it.
That's great.
We've got two more of these.
Forward and back.
One more.
Get that right hand ready.
Round we go.
Round.
Eight steps.
Other side.
Steve, I think your drinks are slipping a little bit.
And again.
Up.
Good.
Other side.
That's great.
Okay.
Walk to me for four.
Go.
Four steps.
And back.
Jog it if you want to or just take tiny steps if it's all a bit much.
Two more.
That's great.
And let's get that right hand ready.
One more walk.
Round we go.
And round.
And the other side.
Round.
Good.
Shake it all out.
And what we'll do is we'll go from the very top, which is two steps to the right.
Window washing.
Here we go.
One and two.
Up.
One more of these.
Now reach into that washing basket.
Reach.
And up onto the line.
Good.
And now two steps to the left.
Up.
And back.
Good.
Nice strong arms if you can.
Reach into the washing basket.
Down.
Good.
And up.
Now we're going to go straight into the walk.
Come to me for four.
Go.
Four.
That's it.
Jog it if you can.
And up.
We've got two more walks.
So we'll do four walks together.
That's it.
Once more.
Okay.
Right hand ready.
Don't spill the drinks.
That's great.
To the left.
Walk up.
Once more.
Come to me.
Four walks or jogs.
Up to you.
Good.
And we'll do two more of these.
And this time we'll do waiting tables to the left.
Good.
One more set.
Ready?
To the left.
Let's go.
Eight walks.
Good.
Other way.
Let's go from the very top.
Two steps right.
That's it.
Washing window and back.
That's good.
Really good work.
Reach into the washing basket.
Down.
Let's do it to the left.
Ready?
Step it up.
And back.
Good.
That's great.
Reach into that washing basket.
I'm starting to sweat a little bit.
I feel like it's working.
What about you?
Good.
Walk forward for four.
Come to me.
That's it.
Remember we're doing four of these.
That's it.
Walk or jog.
Great.
That's it.
We're doing four of these.
That's it.
Walk or jog.
Great.
That's it.
We're doing four of these.
That's it.
Walk or jog.
Great.
Let's even do one more forward.
Right hand ready.
Waiting tables.
Round we go.
Other side.
Make sure you can still talk.
Come to me for four.
Go.
This time we'll do the left side first.
After four walks, we've got two more.
Come to me.
And back.
Good.
Forward.
Okay.
Left arm up.
Here we go.
Round for eight.
Other side.
Don't spill the drink.
And breathe.
In and out.
Now lock all that in your memory bank because we're going to do a bit of speed skating.
Start by tapping behind.
And take your hands and place them on your outer thigh area.
Pushing back.
And you can even feel your bottom muscles working as you push back.
What I want you to do is to take that tap across behind you.
Now if that's intense enough, that's fine to hold it there.
But if you want to work a little bit harder, add some arms.
And make a real speed skater action.
That's great.
Doing well.
Can you both still talk though?
Yes?
Good.
Make sure you can talk too.
Have a sip of water if you need to.
Just make sure you work at your own pace.
Tapping.
Okay.
Nice strong arms.
Four.
Three.
Four.
Kick.
It goes like this.
One, two, three.
And kick.
Good.
That's it.
Nice and strong.
Add that little clap as well.
Good.
If you want to kick it higher, you can.
It's up to you.
That's it.
A couple more.
And we might play a little bit of basketball I think.
Four more.
Three.
Two.
Get ready for a double dribble.
It goes like this.
One, two, three.
And shoot.
That's it.
March as well so you can keep moving.
And reach.
And up.
A little bit of a double dribble and shoot.
Now if that's too easy for you, you can jog as well.
I'll just leave that choice up to you.
We're going to get back to that speed skating in a minute.
We'll reach it up a few more.
Ready to go speed skating?
Right leg first.
Push it behind.
That's good.
Really dig those arms down if you want to.
And four.
And three.
And two.
Football kick.
Let's do it.
One, two, three.
That's great.
Kick.
Basketball dribble.
One, two, three.
All right.
We've got one more sport to add in.
And this is for Steve because he's a bit of a keen soccer player.
That's it.
What we do is we start with a squat to the right.
Squat, center.
Good.
Again, if you have sore knees, just do little ones for me.
But if you want to work it harder, you can take it all the way down to 90 degrees if
you want to.
That's it.
Good.
Squat.
That's it.
Good.
Let's add a little bit of goalkeeping hands here.
Squat.
Up.
That's great.
Squat.
Up.
Get that ball.
Good.
Excellent.
Squat a little lower if you can for the last four.
Three, two, and let's go back to speed skating.
Right leg first.
Right and left.
Four, three, two, and a football kick.
Here we go.
One, two, three.
Good.
Excellent.
Basketball.
Let's go.
One, two, three.
That's it.
Reach up.
Good.
Goalkeeping ready.
Squat.
Up.
Squat.
Now we have to really test our memory and we're going to go back to the beginning.
Back to washing windows.
We'll do a couple more.
All right.
Washing windows right.
Up.
That's it.
Remember, if it's too hard, just keep the hands on the hips.
Up to you.
Four more.
Three more.
Two.
Reach into that washing basket.
Down and reach.
Down.
That's good.
And reach.
You might even be sweating just a little bit.
That's fine too.
What we're doing is we're doing a bit of fat burning, so make sure you can talk.
And up.
Good.
Okay.
Washing windows left.
That's great.
A couple more.
And now reach into that washing basket.
Down we go.
And up.
By the way, this is your last practice through, then we've got the real thing.
So we're nearly there.
Up.
Once more.
Okay.
Can you walk it forward to me?
Here we go.
Four walks.
And back.
Or jog.
It's up to you.
That's it.
Good.
And again.
Forward.
And back.
We'll do one more of these.
Then get that platter ready.
Around we go.
To the right.
That's it.
Good.
And to the left.
Don't spill.
Walk to me for four.
Go.
That's great.
Swing the arms if you want to.
Take little steps if you need to.
Two more.
And back.
Last one.
Okay.
Left hand ready this time.
Around we go.
Other side.
Round.
Okay.
March it on the spot.
Get ready for that speed skating.
Skating right leg first.
Here we go.
Push it back.
Use the arms if you can.
Dig it in.
That's good.
A four.
A three.
Football kick.
Go.
One, two, three.
That's it.
Good.
Leg up high if you want to.
And jog if you can.
Don't let me stop you.
Good.
Kick.
Alright.
Basketball dribble.
Here we go.
One, two, three.
Shoot.
That's it.
One more sport to follow.
Good.
And back.
One more sport to follow.
Reach up.
Up.
That's good.
And again.
Alright.
A bit of goalkeeping coming up.
Squat.
Reach for the ball.
That's it.
Excellent.
Down and up.
Four to go.
Three.
Two.
Let's take it from the very top.
And washing windows.
Just two sets this time.
That's the last set.
Now reach into that washing basket.
Down.
And up.
That's it.
Down.
Again, just two of these.
Down.
And now left side.
Let's go.
Up.
And back.
One more.
We're nearly there.
So just stay with me.
Reach into that washing basket.
Down.
And up.
Good.
You should remember what's next.
Four walks to me.
Go.
Now if you haven't worked hard enough, jog it now.
water if you need to. Last one. Get that right hand ready. Don't spill the drinks. That's
good. Other side. Four walks again. Come to me. Good. Swing the arms if you can. That's
good. Left side. Around we go. Good. That's it. Speed skating now. Push it behind. Good.
You got four more of these. Four. Three. Football kick. Let's do it. Oh one. Just four kicks.
That's it. Basketball dribble. Here we go. Come on. We're nearly there. Good. Goal keeping.
Squat. Reach. Squat. Reach. Good. That's it. And march and breathe. In we go. And out.
Now can you still talk? Yes? Oh good Jennifer. In we go. Good. That's it. Shake it all out.
Couple more walks forward and then we're done. Let's go. Forward. Now's your chance to jog
if you need to. Or walk. It's up to you. I'm going to keep walking but you choose whatever
you want to do. Good. Up. Let's just do two more shall we? Come on. Right till the end.
Stay with me. One more. Good work. Last couple of breaths. Here we go. Breathe in. And out.
One more. Breathe in. Well done. Congratulations. Good work. Welcome to the lounge room circuit.
The reason why we call it the lounge room circuit is because what you need to do is
find just a few things around your home that will help you with these exercises.
The first exercise is the wide squat and why we need a cushion is just to make sure that
your feet are wide enough apart. One foot at two o'clock and one foot at ten o'clock.
And what you're doing is working your inner thighs and bottom area. Now what I need you
to do is work continuously for one minute doing fifteen different exercises. So at the
end of it you've worked fifteen continuous minutes and earned yourself one bonus point.
You can do whatever you like with your arms, whatever feels most comfortable and remember
if there's any pain or discomfort stop and if you need a sip of water do so. I'll leave
you to it, Jennifer. Now the exercises Steve is showing us are the exercises that make
us huff and puff a little bit which is great also for fat burning. Jennifer focuses on
the toning, Steve we're focusing on the fat burning. So if you have got a mini tramp at
home bring it out, dust it off and use it. But if not you can always jog on the carpet
it's not a problem at all or even on floorboards. Just make sure that you've got a supportive
pair of shoes on. How are you feeling Steve? Good. Excellent. Always make sure when you're
doing these exercises that you're at a level where you can still talk. If you can't back
off just a little bit and have a bottle of water nearby so you can sip that as well.
You may start to sweat a little bit but that's fine too. Excellent. Keep it going, not much
longer. Okay.
The next exercise we're doing is calf raises to work the back of your calf muscles. Can
you feel that working? I can. It doesn't look much but you can feel it. Excellent. Now what
I want you to do is do the calf raises so that just as your heel touches the cushion
you come back up again and really squeeze that calf muscle tight. If you want to make
the exercise harder you can actually do it with one leg but I wouldn't try that straight
away. That's something that you could work up to over time. Just make sure if you do
feel any pain that you do stop and give it a little bit of a rest but continue for the
60 seconds if you can do it. If you find you get a little bit hard to balance you could
always lean on the table or hold on to something just to help you keep your balance right.
Alright, keep going, not much longer to go. Skipping is a tough exercise and if you can't
skip like Steve it's okay. You can do it without a rope and just try and pace yourself a little
bit. Doesn't matter if you stop, Steve might have to as well. Are you alright at the moment?
I'm okay. Good. Just make sure you can still talk and try and find a surface like carpet
or floorboards that can help absorb some of the shock. Make sure you've got a decent pair
of shoes on to help you as well and try and keep going for the 60 seconds if you can.
It's really good for you so give it a go. Not much longer Steve, you're over half way.
Okay, these are lunges and they work the backs of your legs, front of your legs and also
your bottom muscles. So they're very, very effective which you should feel if you started
to doing them when Jennifer did. What I want you to do is use the cushion so that as your
knee just touches the cushion you come straight back up again. Now be careful not to lock
the knees on the way up, bend and straighten but just try not to lock them. We don't want
to put too much pressure on the kneecaps. Now if your knees are feeling a little bit
sore, make the lunges a little bit less than what Jennifer's doing. Jennifer's changed
now at half time so each 30 seconds change over so that you are working the other leg.
How are you going? Great. Is it too intense or does it feel alright? It feels okay. Okay
and again if you do have sore knees just keep the movements much smaller than this but if
you feel fine as Jennifer obviously is, keep it going. Just let that knee touch the cushion
and then come back up again. Well done. Now it's time for some step ups which also make
you huff and puff but not quite as intense as the skipping. What you need to do is lead
with one leg for 30 seconds and then after 30 seconds change and lead with the other.
Now when you step up make sure your whole foot is on whatever it is you choose to step
up on. We've chosen this old coffee table because the height of it is actually under
the level of Steve's knees so always try and pick something lower than your knees. That's
the best height and safest height for you. Step ups not only make you huff and puff but
they also are a real good workout for your legs and bottom. So keep it going Steve, have
you changed legs? Yes I have. Great, alright you're over half way so I'll leave you with
that. Okay. Well if you're wondering what a couple of cans of food, a telephone book
and a black bag have to do with upright rows, let me tell you. If you don't have any standard
gym equipment at home or any sort of dumbbells or weights, just find yourself a bag, any
sort of bag with strong handles and pop in a few things just to weigh it down slightly
and try this exercise. It works your shoulders and upper arms so just make sure that when
you lift the bag to just under your chin that your elbows are facing up to the ceiling.
And if it's too light and over time you become an expert like Jennifer, you can throw in
a telephone book as well. Now just make sure when you're standing that your back is up
nice and straight, your knees are soft and your feet are underneath your shoulders and
you should feel comfortable. If it is more comfortable for you to sit then that's fine
too. Alright Jennifer you look pretty strong now, only a few more seconds so I'll leave
you to it. You can also work your upper body to get a cardio workout, it doesn't always
have to focus on the lower body. So for this one to try a bit of boxing just bend the knees
and just relax the legs and it all comes from the upper body. If you don't really know how
to box it's okay, just pretend. Steve seems to know what he's doing, is it going alright?
It's going well. Good. And so you can do it fast, slow, you can even change the way you're
boxing. Can you show us a few upper cuts Steve? Excellent. So do whatever you like, you've
only got to last 60 seconds and you're over half way there already so give it a go and
see how it goes.
This next exercise is for your outer thigh and bottom area and it's really effective
if you do it correctly which is what Jennifer is showing us now. What you need to do is
lift your leg up to about a 45 degree angle which is usually around the height of the
seat of a chair. Now the correct way to do it is with your bottom leg bent and your
top leg straight and try not to rest that foot in between and just keep lifting and
lowering to 45 degrees. Now that's about half way so what I want you to do is roll over
and we'll do the same thing with the other leg. So 30 seconds on each side. Bottom leg
bent, top leg straight. Now you can rest your head on your hand as Jennifer is showing or
come down a little bit further like that or even further again resting your head on your
shoulder. Whatever is most comfortable for you and eventually maybe even around now you
might start feeling that heavy leg syndrome. Keep going if you can.
For this next exercise you can do whatever you want just so long as you stay pretty much
on the same spot. So a little bit of marching on the spot, jogging or even some star jumps.
Whatever feels most comfortable for you just make sure you don't push yourself too far
and you can still talk. You just want to huff and puff a little bit and keep going for that
60 seconds if you can. As I said a little bit of marching, jogging, star jumps, a few
twists, whatever feels right for you. Better luck.
This exercise targets the groin and inner thigh area and it's very effective even if
you can just do really small movements. Jennifer is showing us here how the top leg is bent
and the bottom leg is straight and you just lift and lower up and down off the floor but
try not to rest that foot on the ground when you come back down again. If you can just
leave it slightly elevated and it helps keep the tension on the inner thigh area. After
30 seconds on one side you just turn over and do 30 seconds on the other side just to
make sure you've evened yourself up. That's great. Top leg bent, bottom leg is nice and
straight, toes pointing forward and if you can lift up to the seat of the chair but it
may be that when you first start doing it you can only lift that much but just remember
something is always better than nothing so stick with it. That looks good Jennifer. I'll
leave you to it. Okay.
For this next exercise all you need to do is just move off the spot. Pick a small space,
jog, walk or do whatever is most comfortable. See if you can pick up the pace a little bit
if you can. Just make sure you can always still talk. Keep moving for that 60 seconds,
slow down if you want to and if it all gets a little bit much then just stick to the one
thing and try and last out that 60 seconds. It's not long now so keep it going up and
back. I'll leave you to it. Well done.
This exercise targets your triceps which are at the back of your arms and it's very effective
at toning those areas. All you need is a couple of cans of food and doing what Jennifer is
doing where you've got your elbows tucked in by your side and you bring your fist to
shoulder and then straight back out again. Trying to squeeze the muscles at the back
of your arms. Now if you want to work even harder than that what you can do is use a
chair and perform what's called a tricep dip. Now to do this you need a bit of strength
in your arms and you lift your bottom up off the chair but keep your back in nice and close
and the action is simply formed by bending and straightening the elbows. And it really
is quite tough to start with so just practice maybe a few of them for the minute and spend
the rest of the time doing the tricep extension that Jennifer is showing. So you can mix it
up a little bit and try both. Good luck.
Stair climbing is a great exercise so even if at home you've only got one or two steps
try and run or walk up them for 60 seconds if you can. Go up one at a time or two at
a time whatever feels most comfortable and if you get any knee pain just stick to doing
it on the spot. But if you can keep going do so because again it's a good exercise to
make you huff and puff. Just keep going for that 60 seconds if not too much longer.
This very last exercise is for your abdominal area. It helps you tone up your tummy muscles
that lay underneath so it's really important for your posture as well. What you need to
do is lift and lower. As you come up breathe out and as you go down breathe in. Now the
cushion is an important tool because it stops you going down too far because the action
is in the back. It lifts and it lowers and it's not in the head. So careful to keep that
head off the ground. You're doing really well. Can you start to feel it in this area here?
I can.
And as you can see you don't need to come up very far at all. Now you've done really
well. You've done 15 different exercises. Jennifer's shown you the exercises that work
different body parts and Steve has shown you the exercises that make you huff and puff
a little bit. So you've done well and if you had to stop and have a little drink or a rest
that's fine. Just work hard at it next time. Just a couple more. That's three. Good. Two
and one more. One.
Welcome to the body toner. We're going to work on toning all the muscles of the body
starting with our bottoms and thighs first. So after four we'll do a narrow squat with
feet under the shoulders. In position, remember that posture check. Four. Four. Three. Two
and one. Down we go. Sit and up. Now just start little at first because each exercise
we're going to be doing three times. So we've got four to go. That's three. Good. And that's
two. And now we'll do a forward lunge with the right leg. Remember just little to start
with. Tiny ones because we'll build up doing bigger ones each time we do it. Alright we've
got four. Good. Three. That's two. One more. Now back to the narrow squats for me. Sit,
up, sit and up. Make sure the heels are down and you're pushing your bottom away from you.
Sit, up, sit. Let's do a couple more. Sit. That's it. If your knees are sore just do
little ones for me. Good. Last one. Forward lunge. Here we go. Lunge and up. Good. Lunge.
Remember that posture check. Back up nice and straight. Lead with the heel. Four. Nice
and big. Three. That's good. Two. And now here we go for the squat. This is the last
set of squats. So down if you can. See how you go with it. Remember we don't want any
pain. Four to go. That's it. Three. Squeeze that bottom. Two. And last one. Forward lunge.
Down and up. Last set of lunges. So if you can take a really big step do it. But lead
with that heel. Four to go. And three. Then we change exercises. Two. That's good. Let's
do a squat and press. Sit and press. Sit. If you want to use your arms you can. If not
keep them on your hips. Whatever feels comfortable. Good. And work our cheek. Squeeze. Good.
Squeeze. Okay let's do four more. Pushing that heel back behind you. Three. Two. And
now we're going to lunge backwards. Right leg. Up. Left and up. Little ones to start
because remember this is the first set. Four. And three. Good. Two. Okay let's do the push
back again. Second set. Push. Down. Squeeze. Down. Squeeze. Good. That's it. Little ones
if you need to but if you can make it bigger do it each time. We've got four. Down. Three.
Good. Two. Okay now squat behind you. Here we go. Take it back. Back and together. Posture
check. Make sure you're lunging down not forward. Back we go. Alright just four more of these.
Four. Good. Three. Nearly there. Two. Okay last set squat press. Sit and press. Use the
arms if you can and make it bigger if you can do it because it's the last set. Here
we go for four. Squeeze. Three. Good. Two. And last set lunge behind. Back we go. Big
step if you can do it but just keep that back knee above the floor. Okay that's good. Four.
Stay with me. Three. Two. Last one. Well done. Shake it out and what we're going to do is
we're going to hop down on the floor. So get down now nice and gently coming down on the
floor. We'll be here for a while so get nice and comfortable resting your head either in
your hand or down on your shoulder. Whatever's most comfortable for you. So get nice and
comfortable back straight, bottom leg bent and top leg straight. The first exercise we're
going to do we're going to bring our heel up towards the ceiling and our knee down in
front of us. Let's go. Knee. Heel. Knee and heel. That's it. Again working the thighs
and bottom area. We've got four more. That's it. Three. Good work. Two. Last one. Now keep
it up there for me and I want you to curl and out. Curl and out. Good. Keep the leg
up there if you can but remember it's just the first set. Four to go. And three. That's
it. Two. Last one. Bring it back to the knee now. Knee and push. If you can make the movement
bigger do it because it is the second set. Push it out. We've got four. And three. Knee
and heel. Two. Push that heel away from you. Hold it there now. Curl. Up. Curl and up.
Try and keep your movement strong and not floppy on the leg but your leg might be starting
to feel a little bit heavy. So if you do need a rest, have one. If not, here we go for the
last set. Down and push. Down and push. Squeeze that bottom. Knee in front. Four to go. Four.
Press. Three. Press. Two. That's it. Last one. Last set of curls. Curl. Out. Curl. Bring
that heel into your bottom if you can. Good. And let's do four more. Here we go for four.
Good. Three. My leg's getting a bit heavy but just stay with me. We've got two more.
Last one. And relax. Well done. Okay. Take that leg out in front. Hit it out a little
bit if it's a bit in pain. But let's straighten the lower leg now. And we're going to actually
work on the inner thigh area of the lower leg. And we start with drawing a little, a
little imaginary circle there. And pretend that you're drawing those circles with your
knee. So keep the toe facing forward and draw a few circles forward and a few backwards.
Well done. Coming up into position, doing a side press. It's the easy exercises first.
Just coming down a little way. Now please just do little ones at first because it is
the first set. And this is the first set that we've done for the upper body. So just ease
into it. Four to go. That's three. Good. That's two. And now let's go back to the inner thigh
exercise. Taking it down. In position. Remember the circles. Why not do four backwards and
then four forwards. Working that inner thigh muscle. Keep the circles being drawn with
the knee. Excellent. And now come up into the side press position. If you can work the
upper body harder, just go down a little bit lower with the chest. Remember to breathe.
Here we go. Down, up, down and up. Now straighten up the elbows but just be careful not to
lock them out. Four to go. Three. And if it's getting all too much, just go back to those
little ones. Okay. Two more. Here we go for two. And last one. Well done. Back into position
for the lower leg circles. And draw four forwards. Just like this. Make them bigger this time
because it's your last set. And draw four big ones backwards. That's really good. We're
nearly there. Excellent work. Okay. Side press. Last set. Down and up. Down and up.
Big breaths. Down we go. Good. Last set of these. So really push it for four. And three.
And two. And last one. Well done. Now what we've got to do is change sides and even ourselves
up. Swing it around. In position again. Resting the other side. Top leg. We're going to work
first. Give that bottom leg a bit of a rest. Hand in front. Here we go. For knee. Heel.
Knee and heel. Remember just to start small because we've got three sets to get through.
This is four. And three. Push it out. Push that heel behind you. Good. And last one.
Curl. Curl and out. Remember if it's all getting too much, just have a little rest. Okay. And
have a sip of water if you need to. Here we go for four. And three. Good. Two. Last one.
Now bring that knee in front. Heel. Good. Push it away from you. Bring the knee a little
closer to the chest if you do want to work harder. But that heavy leg syndrome should
be setting in about now I think. Here we go for two more. That's one. And one more. And
leg curl. Curl it back. Heel to bottom. Good. Bring it back a little bit further if you
can. But if you can't, just do little ones. Good. That's four. That's three. Good. Two.
And then we bring the knee in front. Last one. So knee, heel, knee and heel. Good. Bring
it right up to the chest if you want to work harder. And stretch and squeeze. And stretch,
squeeze. Good. Two more. And last one. Hold it up there. Curl. Last set of curls. Come
on. Here we go. Squeeze it in and out. In and out. Try and keep the leg up there if
you can. We might do four more I think. Here we go for four. That's good. Three. Nearly
there. Two. And last one. Take the leg down in front of you. Hit it out if you need to.
Let's work the inner thigh muscles. Circles. Here we go now. Circles forward. Just start
with little ones and then do a few circles backwards. Try and keep that ankle off the
ground if you can. Up into the side press position. Starting small because we're on
the other side. Remember to breathe. Chest up to start with. Breathe out. In. Out and
in. Just bend the elbows and straighten. Down and up. Here we go for four. And three. And
two. Good. Last one. Lower leg in position. A few circles forward and then drawing a few
circles backwards. Try and keep that ankle off the ground remember. Okay. Last one. Into
a side press position. Down a little lower if you can do it. Here we go. Down and up.
Down and up. Careful not to lock the elbows but you can bend and straighten. Just try
and avoid locking any joints. That's good. Two more. Last one. Excellent. Now in position.
Lower leg circles. Last set so you can make those circles really big if you need to. Four
forwards and try four backwards. Drawing that circle with your knee. Great. And last set
of side presses. Down, up. Down and up. You should start to feel that in the arms a little
bit as well. Keep breathing though. Four. And three. And two. And last one. Well done.
Okay what we're going to do is go into position now. Laying on our tummy. Doing a superman
exercise. Working one arm at a time. Just don't forget to breathe. Head down for me.
Lift. Down. Lift and down. Up. Down. Up and down. Good. That's it. Four more. Four. And
three. Good. Two. And last one. Okay let's spin over for me. And into position for abs.
Arms out in front. Try and touch the kneecaps if you can. Up. Down. But if you can't just
do little ones. And support the head if you need to. Alright and breathe. Four. Three.
Two. That's good. Last one and relax. Let's turn over for those superman ones again. Into
position. To make it a little bit harder you can lift two arms up this time. So lift. Down.
Lift. Down. But if that's too hard just stick to the one arm if you need to. So lift. Down.
Lift. Down. Good. Try and work those back muscles. Keeping the feet on the floor for
four more. Three. Two. That's great. Last one. Good. And spin around. Into position for
the abdominal work again. Support the head if you need to. Come up a little bit higher
if you can. Breathe. Down. Out and in. Out. In. Good. A little higher if you can. And
if it's all too much just do tiny ones for me. Okay just so long as you're moving a little
bit work in the abdominal area. Four. Three. Big breath. Two. Good. Last one. Great. This
is your third and final set of what I call superman. This is the hardest version. You
can do it if you want to. Up we go. Opposite arm to leg. Opposite arm to leg. But again
if that's too hard just go back to version one or two. Breathe as you lift. That's it.
Good. And lifting opposite arm to leg. Up we go. Couple more. Two to go. That's one
and two. Well done. Turning over on our back again. Let's work the stomach area one more
time in a position that you're most comfortable with. Here we go. Up. Down. Up. And down.
Breathe out. In. Out. And in. If you want to swap hands you can or even have both hands
behind. I don't mind even if you do tiny ones. Just try and take the pressure off your neck
and do nice deep breathing. Out. In. Out. And in. I know this is our last set but we'll
just do a few more of them just to be sure. Here we go for four. That's good. Three. Keep
breathing. Two. And last one. Well done. Did you feel that in your abs? You could really
feel it working. Well done everyone. What we've done is we've worked all the major muscles
of the body from bottoms and thighs to abdominals, back and arms. So that's really well done.
Don't forget to join us for the cool down where we stretch all those major muscles that
just worked. Well done. You've done a great job. Give yourself a clap. Well we've reached
the cool down part of the workout so enjoy this stretching session. Start by doing a
full body stretch pointing your toes and stretching your fingers. Just close your eyes and relax
as you feel a stretch from the tip of your toes to the tip of your fingers. And then
very gently bring the hands by your side and start bringing your knees in towards your
chest. By lifting the feet up off the ground you should feel a nice stretch in your bottom
and lower back area. And if you want to increase that stretch you can actually hug underneath
your knees and the more you bring your knees to your chest the greater the stretch. But
if that's all too much just go back to the first position with hands by your side. Feel
a nice stretch in the glute and the lower back area. Now just take one leg down and
hug your knee into your chest. What we're going to do is extend that leg up towards
the ceiling and you should feel a really nice stretch in the back of the thigh. Hold either
your calf muscle or your thigh whichever is most comfortable. But if your leg starts shaking
or you feel any pain just slacken off a little bit. And if you want to increase it bring
the knee close to the chest. Let's do the other side. Very gently bring the knee into
the chest and then extend up towards the ceiling. Holding the calf or the thigh whatever is
best for you. And to increase the stretch bring your knee in towards your chest. But
if that's too much just ease off a little bit. Feeling a stretch in the back of the
thigh. Let's stretch the front of the thighs and to do that you need to lay on your side
resting your head in your hand and bring your heel up towards your bottom. So either hold
the ankle, the shoe, sock or even your trousers if it's all too hard. And what you need to
do is push your hips forward keeping the knees near each other and you should feel a nice
stretch down the front of your thigh. We need to do the same for the other side. So just
swing around and again hold where it's best for you. If your knees start hurting just
ease off a little bit. You should not feel any discomfort holding the trousers, sock,
shoe, ankle. Bring the heel in towards the bottom and push your hips forward feeling
a nice stretch in the front of the thigh. Let's get up into a cat curl position and
to do that you need to actually bring your knees underneath your hips and your hands
underneath your shoulders. Then tuck your tummy in curling your back up towards the
ceiling, drop the head down and feel a really nice stretch down your spine and then relax.
Now take one leg out straight out behind you and point the toe, cross it over and slide
it down. And as you do that you should feel quite a good stretch in the bottom and thigh
area. And if it's too much for you just come up a little bit higher. If you want more of
a stretch go down lower. Now let's do the same for the other side. Pointing the toe,
leg out straight, cross it over and slide it down. Again feeling a nice stretch in the
bottom and thigh area. Feel that nice deep stretch in the area that we worked. Coming
around let's stretch out inner thighs by bringing the soles of the feet together. If you want
to work harder here what you do is you bring your feet in closer to the knees and try and
push your knees down towards the floor feeling a stretch in the inner thigh. Now stand up
but just gently try not to rush any of the movements. Bringing your hands above your
knees, curling the back up and bringing your head up last. Just rolling the shoulders back
and rocking gently from side to side. Take the hands forward and get a nice stretch across
the back and then do the opposite to stretch across the chest. Opening up the chest area
and squeezing the shoulder blades together. One last stretch is for the calf. So just
turning side on, front leg bent, back leg straight, feel a nice stretch deep down in
the calf muscle. You should feel a really nice stretch in your calf. Just make sure
your heel stays in contact with the floor. Now that we're nearly finished I'd like to
take this opportunity to thank you for doing the video. Try and do it a couple of times
each week to earn your bonus points. Thank you also to Weight Watchers, to Riker for
the Shoes and to the crew here today and of course thank you to Jennifer and Steve for
their participation in the video. Well done to you all. One last stretch up to the ceiling.
Breathe in and stretch up and breathe out as you relax down. Well done everyone. See
you next time.
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