ULTIMATE BEGINNERS Low Impact Workout | The Body Coach TV

Welcome to Body Coach TV and welcome to a complete low intensity, low

impact

workout

for

beginners

. It's about me taking you on a journey. If you're seventeen, out of shape but coming back from an injury, or very overweight. you just haven't been training for a long time, don't worry, I'll take you on this journey, I'll make you fitter and stronger, one day at a time, today's

workout

is twenty minutes, let's go for 30 seconds on each exercise followed by a 30 second rest, so what we are going to do is ten exercises, we stop, pause for a minute and then come back for a second round, if anyone needs to miss an exercise or adapt it by all means please do so .

Don't be hard on yourself, be kind to yourself for participating, even if you only manage 10 minutes for this it's better than nothing, so if you can do it all if you drop out, don't be hard, be positive that you've done it. something and come back tomorrow it's so nice and simple we'll start at 15 seconds we'll do 30 seconds on each exercise followed by 30 seconds rest simple exercise to start with when we march in place so obviously the higher you lift your knees. the harder it is if you can't get them up just march gently and gently just to get our heart rate up so come on so 30 seconds on each exercise followed by thirty seconds we recommend lifting those knees up if you can it's really like keeping our back . knees straight up pump arms marching in place if you find it too easy you can do a little work but just for now for

beginners

we have ten more seconds to go backwards.

I love taking people. on a journey from being unfair, untrusting and out of shape to making them healthy and happy and I promise to get up and do that and relax. I can do it if you stay with me and if you persevere and come back, keep coming back by pressing play I'll explain how to do it I'll motivate you to the next exercise Nice and simple look, we have a mobility one for us, spine, arms out to the sides, its goal is to touch the toes and go from left to right, if that's too difficult, obviously, just do it. left to right knee is nice and slow to get that rotation through your spine going again 30 seconds of rhythm work come on left to right toe taps I used to lead training camps training and people would show up who couldn't do a push-up. a squat I was out of breath after running ten meters and then, you know, six weeks, eight weeks, oh, I had it when it was necessary.

They would come in handy before push-ups, squats and burpees. I love it, I get real satisfaction. I've helped someone who had no fitness or confidence get out there, you know, hardworking, you've got a job for it, you're going to work with me, we're going to relax, so if you're thinking about losing all the way or improving your fitness. it's too overwhelming don't think of it as a long term goal think about today I can give good food to my friends they can't do it during training today I can move and be active and raise my energy be happy that's all you have to think about today we have to think about the next thing I'm going to do is a step back so I'm going to take a step back like this and when you step back you've reached forward so just take a step and extend your hand and give a step back you approach forward we take a step and we reach obviously the easier the closer your feet are after one of these you want to make it harder to take a step back so take a bigger step the more you bend those legs and the more muscles you have.

You will use step perfect step take your time, you may be really out of shape but I promise you that the human

body

adapts and every time you apply a stimulus to it, like squats, lunges and relaxed or cardio exercises, your

body

says oh, I need do it. It's up to you to be tough enough to deal with it and that's where the sock smell of body fat is where lean muscle starts to develop. It takes time, but you will get there. Our promise to continue with me. Let me guide you for the next exercise. Nice and simple, we're going to do star jumps, so nice and easy basic star jumps, if you can't do the jumps, just take a step, yeah, if you want to take a step, you can take a step, if you want to start, just jump to the ground. a bit like that so continue for 30 seconds on ice obviously a bit more intense if you're a complete beginner just step by step you have two options even the slowest ones or jump once you decide Rob you have ten seconds .

The watch is very nice, stretch the hands next to the head and we are going to do a lower body exercise to wake up our legs. Sometimes it's about waking up our muscles for the first time in a long time. I have a little respite. a drink and we see squats now we use that we sit in the chair but I just sit in the chair and we get up and that's it, we leave, it is very strange that if you are on the train you do this exercise in which you sit down and get up several times now I don't expect to go down all the way, let's try to do a slow shallow squat, just slightly bend your knees towards your hips, just get it, tell us what to start with, yeah, we're going so well then. you want to make sure your back is straight honey on these pavements like this keep your feet flat on the ground waiting for the hills to push the bumps and stand up so you can do little shallow squats just do an inch and as that you move forward, they on the map the range of motion the strength then you can just start going lower but always controlled always nice straight back we don't just turn here this look keep your back straight I understand that it's hard on the leg if you've done it.

I've done this for a while and like I said, you might come back the next day. We really looked and we're sensitive because your muscles just haven't woken up, but that means you're going to get stronger because when they break down and their saw does. that leg muscle pain comes back stronger next what I want to do is a side step, so we have a step to the side and a punch, a step to the side and a punch to the step, the punch, take it At your own pace, obviously, go ahead and continue. I need a stop even walking, it depends on how hard you want to push yourself, but just don't hold your breath, breathe deeply, bring the air into your lungs, bring the air into your lungs.

There are 20 seconds left and obviously your step, step, step, you can take. the intensity goes up, but you can always come back to this and make it a little harder, it's about you going to your page, ten second stretch stroke, so I'm just reaching out, not down or up, on this one hit, a nice straight stretch hit, a stretch hit, brilliant. I'm relaxed a little sleep we're doing well very good effort next thing I'm going to do and this is something I really want to get into because we need to strengthen our core it all comes from our journey through our squats or lunges are press ups so that we're going to kneel for now, okay, we're going to put L inside the granite tops, so we're not going to be up here on this and we're not going to submerge it, just hold it up. there, so imagine your back is a coffee table, it's an easel if you want it to be difficult for you, the growth moves up, but when you reach the ground, I can find a position, think about pulling your navel towards the spine so that your belly flattens. up like a corset, so tighten it, all those big muscles are deep inside your core, tighten them and hold them and squeeze, try not to get too soft and smooth, very relaxing, think about the muscles and lift, tighten it, lay it flat against your spine again takes a deep breath so that's the easier version obviously as you get a little bit stronger you can start to lift your knees off the ground we're going to bring your arms further to create water a gap between your chances which will create a bigger fan with more tension, okay, the next thing I'm going to do is a nice wide stance, a little bit like a sumo squat, which we're going to do with our hands together and squeeze back, so we're trying to work a little on the monsters on our backs. from sumo culture just squeeze and squeeze, yeah, a little pulse on the left, the effort is really on the upper back, so we tighten our muscles.

Imagine you're serving, someone has their fingers on your shoulder, baby, you're trying to squeeze. Your shoulder like this together, so bend over and squeeze, bend over and squeeze well, let's go down and squeeze so we don't lower them, let's not go all the way up just to form your tea like the letter T, yeah, so let's go down and squeeze, let's feel that. in your neck, you bring out the back, the postural muscles of your neck and your back, you squeeze the last one, you squeeze, hold it, hold it, hold that for five four three two one, you should feel that over there, that's great for this guy If you have a slightly slouch just sticking your whole back out keeping your posture nice and straight and don't you walk nice and proud and tall?

Well, next we will do cardio strokes now with one leg back so that you have your right leg back or your left leg back, whatever it feels like. more natural and we're going to throw five punches in a row as fast as you can, it's really a party, so get your heart rate up, come on, we won't hit them down or up, it's just level, so Bank Bank bank, good three . punches, obviously, you know, nice and slow, go slow, cross, jab, cross, cross jab or you can go fast, whatever you want, just push, come on, ten seconds, I have one more episode, I'm a member, one minute of break to catch our breath, recover, come relax. really good effort you're doing great thirty seconds we were even now look I don't have breakfast anymore it's the hardest good little cardio we're working along with burning energy this is all good it's eliminating the last exercise we're doing Do a little squat like this and then he holds out his hand for us to bend over and remember that I'm not going to walk right in.

I'm not going to go down much. You should literally want a dip, so you dive in and then stretch it out. as low as you can on a bumper, but again, if you just want to do it, tiny, little, little, pop, post, get down, you're good and you're a little dip, bend your knees in quad games, stand up, up, down and above, stretch well. Come on, last seconds, let me rest for a minute and you just completed ten minutes of physical education, body trainer work and relaxation brilliance, now you have a minute of rest, so tritscher, you know, one minute, one minute. rest, have a drink and we do the same thing again thirty on thirty for round number two, so if you feel like giving up, I do a couple more minutes, two or three minutes, you got it, come on, you got it in you, you're in , you've tuned in, you've pressed play, let's finish it, let's finish it together, even if you have to sit for two minutes, catch your breath and come back, that's perfect because you're still coming back. and you're saying I'm ready to change I'm ready to be afraid and believe in yourself believe the journey in you know you'll sign it now quitting smoking you're giving up a low calorie diet whether you're giving up junk food or you're trying to change the way you feel, the way you look and the way your body feels is a one day at a time journey because I have days where I don't want to exercise and I want to.

I eat junk food, but I keep coming back to fitness because it makes me feel good if you remember that you tune into exercise and why it makes you feel good and not why it makes you look a certain way and that way we're super motivated, okay? starting again, start again 10 seconds with your knees marching high, so if you go with a little more energy now you feel like you've improved your mood a little bit, you can catch it faster or obviously you can jog in places that suit you. go to 30 seconds high knees if those knees are up high March 27th that's something I've changed in my mindset being a personal trainer is about losing fat and getting lean and looking at Sam, well I started to realize of that.

True motivation does not come from looking good, but from feeling good, from feeling energized, happy, motivated and productive, and that comes from exercise, and if you do it long enough that is when you begin the transformation, the physical transformation towards a stronger and slimmer body. It takes time, it takes patience, but if you do it to feel good, you'll end up looking good. Motivation has to come from that deep intrinsic feeling of "I just want to feel because I want to feel energized." draw water next one they're nice and simple on the toes touch the hand to the side arms nice and straight we touch the toes we go left so right if you come in to touch the toes that's too hard to touch the knees and if thatAlso, I just turn from left to right, so if you have the option, you can scale the exercises to make them easier or harder, time yourself from left to right, come on, here we go, we're almost done, we're halfway there along the way, you commit to this. work like you press play you're here with me now and if you're out of breath and singing I can't stand the skis until my nine just don't give up your name with me stay let's stay to feel that in the end the motivation can't start the training it's not going to be another way good morning slapped him mr. motivating, but when you do the workout, when you do the movement, is it a 10 minute workout with me or a 20 minute workout, or you go for a bike ride or you walk in the park, all movement is good and all movement makes you Feel better, okay, so let's take a step back, take a step back, remember if you take a step further back and go too low, it will be much harder to join in, sneezing is a small step, they are obviously baby feet, little ones Steps or big steps reach you and step on you.

I'm going to use more muscles I'm going to burn more energy if you recruit more muscles to fight because here I'm not doing as much when you step back. I'm using all these muscles, my quads in my glutes, my hamstrings depend. Well, next we have the star jump, remember this, if this is too explosive, Poyer and an absolute challenge, just take a step, step, step, That's an easier version, the star jump, take a deep breath, let's do it very well again. I see that I love to exercise. Use that. I hope you enjoyed it and ground yourself doing this to get up well come on star jumps star jumps so these are the basic versions or if you want to get out of some fight too easily you can jump into them a little faster. a lot should be your left hand, yes we have another 15 seconds on the clock, keep working as I got harder, let's push for 10 seconds because when you get your lecture is when you really feel that sense of accomplishment and that satisfaction in the form of endorphins what a common ending now relax and rest, yes I think people are waiting for the moment, they are waiting for pennies per click in their mind, but something is not coming, you have to act, life is moving, getting going, this is 20 minutes, but think. about 20 minutes of exercise, but 10 minutes is standing here resting, so what are you doing with ten minutes of movement and you'll still feel amazing?

I promise the next exercise will be a squat, obviously, if you have the strength of the range of motion that you can go and lower if you don't have gloves through your little half rep, half rep Harry, we just slightly lower the knees, the effort is in the quadriceps, if any exercise is difficult for you, skip it, add more repetitions or a topical one. than you can, we've done before, okay, this is a nice shallow squat and a deeper squat, remember the two T points here, I keep you waiting with your heels, easy to move, came in to keep those knees out and collapse , and you might find that if you have very tight cars, you come on tiptoe like that, if you find that's happening, you can't hit your heels on the ground, just open your feet a little bit more, move them a little bit apart, that would allow you to put E The hips become a little deeper in a squat while maintaining the foot.

You want to keep the hill and make contact with the ground. The next thing I'm going to do is the side punch, so we do nice, controlled steps and punches, steps and punches for 30 seconds. I'll be ready for this, here we go, so take a step, so you can do it if you are completely fine, if you are very overweight and your fitness is not non-existent, you can do it, this is what it looks like, it's basically that. feel like you are moving your arm moving the shot to move your legs you are burning energy you are using energy trust me and as you have a little more confidence you will be able to take one more step step step step five four let's go three two one good good effort We have done five, we have one, two, three, since I have four more exercises.

Terrible. Maps are not my strong point, so okay, now we are on to the important one, the core exercise, the elbow plank, now it feels very, very strong in the core. You can be like that, right, but if you're a beginner you need your knees on the ground and you don't want to be up here, you don't want to dip like that, you just want to be there neutral so your abs are working to keep you up like this, your abs are working, no. you're leaning back like this, you're not diving in, you just want to pull that belly button towards your spine, think about it, it's reinforced so you can't hold it and put it in the deep muscles right at the core, okay, inhale, exhale nice and slow, ten seconds on the clock, tighten the ABS to make it harder, just take the overs up with four more, look, this gets harder than when they are very close. below the shoulders, that's the beginner version, good job now, it may look like something like 30, something that may seem absolutely impossible because you don't have the strength yet, but then you go into it twice, we've done it, do it every days by the end of the week you're going to do 30 seconds trust me okay the next thing I'm going to do is the sumo squat with your shoulder blades squeezed so bend over and open your hands together and squeeze so I'm really trying to think about squeeze.

My shoulders, legs together, so hands together, if I bend too low to stand, stand back on the mat, there are some with a finger, I think it's between your fingers, so debate and you're trying to squeeze the pads of your fingers, squeeze and then with the crouch, crouch and squeeze and don't let yourself fall, keep them on the ground and make that tea, there's the effort, it's perfect, it's like one of those movements where you can't, no you can feel, think about the muscle of the mind muscles connection with the toe so what am I trying to work on?

And it's those right muscles, that's when you really feel that sensation that we're going to have in ten seconds with the number nine. Hi, I'm making the place where you can move, you can move. Come back for one or the farm Scott, come on Jack Cotter, you got confused. One thing you want to do is keep your feet and that diagonal position, you have a nine, don't stand like that, make sure you dive out. that way that way you get a nice strong stable support a stable base from ten seconds fast. I can't talk, the ones above increase the heart rate, burn the Hannity, feel the vibe will come in a few seconds, yeah, perfect, okay, it's officially dry at the end. the last exercise will be that little squat we're doing squat down reach up squat reach squat reach now remember, no, don't buckle up and squat down too much if you can't, you don't have to do it today just a little stretch, your last exercise lasted 30 seconds and we just completed 20 million full body exercises on the body after TV and all I want from this is for you to think about how you feel now that you finished it, remember exactly how you feel before and after the exercise because that will be able to motivate you when you're not really going to do it tomorrow five seconds, stretch last, that's perfect, it will work now, let's press that button, free time I find it nice and simple 20 minutes ten exercises if there is one you want to skip miss it slow people say you like it if you need an extra minute of repetitions or changes pause again the video appears again 20 minutes a day it's amazing it's perfect 5, you know, 4 or 5 days a week you will start to feel the difference, you will feel the benefits emotionally and mentally and you will start doing it, if you are even helping yourself in reasonable portions, you will start doing it gradually. lose body fat and gradually start to feel lighter and healthier.

I have energy, so I love you very much. By participating, there are many more workouts in the beginner intermediate advanced channels, so let me take you on a journey from here to the end. Above I see you slide another workout and the body close to me good luck