Greetings to everyone.
I am back with another workout post.
Today we are being joined by our special guest,
Mrs. Sargam Gera
Yatinder: How are you Sargam?
Sargam: Very well
Yatinder: So Sargam, what are we going to do in today’s workout post?
Sargam: In today’s post we are going to do a cardio workout.
Because we all are at homes and most of us do not have access to gyms,
cardio becomes very important.
We will see how we can do cardio at our homes in today’s post.
Yatinder: All the exercises that will be explained during this post are unisex.
Anyone can watch the post and perform this workout
Do watch the video till the end to find out
what are the differences between beginner, intermediate and advanced levels of this workout?
Thank you for joining us today Sargam Let’s start our post.
Before beginning the main exercises, we will do some warmup.
We have selected 3 exercises for warmup.
Each exercise has to be performed for 30 seconds.
And when you do each exercise once, it completes one round.
After this, you need a 10-second break and then perform round 2
Irrespective of whether you are a beginner, intermediate or advanced doing 2 rounds is compulsory.
The first exercise of the warm-up is running on the spot.
This will increase the blood flow in the whole body which prepares it for further exercises.
Keep in mind that you need not lift your knees very high.
Do smooth landings so that there isn’t much pressure on your knees.
Without any break, we will now perform our second exercise for warm-up
which is High-Knee March.
Your core should be tightened while performing this
and raise your knees to the level of your pelvic bone.
This will help you warm up your quads, hamstrings, and glutes properly.
And because your hands are in motion too, your upper body gets warmed up as well.
The last exercise for warm-up is walking jacks..
You just need to keep in mind that when you lift your hands,
your legs should move outwards as well.
Leg and hand coordination should be maintained.
If you are a beginner you can do it slowly.
But if you are an intermediate or advanced you can increase the pace
to warm up your body properly
After warmup now let’s move to our main exercises.
For this, we have selected six exercises
Each exercise needs to be performed for 30 seconds.
And after each exercise, there will be a 10-second break.
This completes one round of six exercises.
After completion of one round, you need to give a break of 60 seconds before starting the next one.
Beginners, intermediates and advanced people need to 2, 4 and 6 rounds respectively.
The first exercise we are doing is ratchet squat.
While doing this core needs to be tight, chest lifted and back straight.
When you turn and jump you need to jump on your toes.
Don’t focus on the number of repetitions,
try to maintain good posture and soft landing.
Perform this for 30 seconds.
The second exercise which we are performing is plank hops.
While performing this you do not have to hold your breath. Breathe normally
First, take the plank position.
Then bring both your knees close to your chest with a jump.
And when you jump back your hips should neither remain too high nor go down too low.
Perform this for 30 seconds.
Our third exercise is the push-ups toe touch.
To perform this, do a push up
then touch left toe with the left hand and your right toe with your right hand.
Then again do a push-up.
It doesn’t matter how many repetitions you complete in 30 seconds.
You need to perform each repetition in a controlled manner to get benefit from this exercise.
The fourth exercise is cross climbers.
To perform this hold your body on your hands and toes
Then try to bring your knees up close to the opposite elbow.
Maintain your rhythm and do normal breathing.
Do not raise your hips too much.
Keep going.
The fifth exercise is power jacks.
While performing this you need to sit down in a wide squat position.
Your upper and lower body coordination should be good.
Hands should go up when you sit
and try not to bend your upper body towards the front too much to keep your lower back safe.
The sixth and last exercise is butt kicks.
To perform this keep your hands on your waist
and try to bring your heels close to your hips while slightly jumping.
Keep your core tight and knees softened.
With this one round of six exercises is complete.
These were our main exercises and I hope you all understood these.
After the workout stretching is really important,
so we will do it for 3-5 minutes.
These are some really simple steps for stretching.
A lot of people miss their post-workout stretching.
Whereas I recommend that it is very important after any workout.
It helps to cool down the body and to relax the muscles.
While stretching when you reach the maximum stretch level, hold it there for a few seconds.
With this our exercises are complete.
Yatinder: This was our post for today, I hope you all enjoyed the post.
Sargam: And if you enjoyed it, do press the like button and share it with your friends and family.
Yatinder: I will keep sharing more informational post with you all.
Till then take care of yourself and your families.
Thank you so much Sargam for joining us and demonstrating the correct way of performing these exercises.
Thank you, goodbye