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Joe Wicks First Steps To Fitness | Workout 1

Mar 17, 2024
Hello and welcome to Body Coach TV. My name is Joe Wicks and this is my new

workout

series called Getting Started with Fitness. I've designed this two-week challenge with the ultimate beginner in mind and what we're going to try. and what you have to do is do three sessions a week for the next two weeks. They are 15-minute

workout

s and you can do them any day that suits you. I recommend having a day of rest between each one, so maybe Monday, Wednesday, Friday, for example, or Tuesday Thursday. On Saturday you have that rest period just to recover, revitalize and come back for the next workout and I really want to get you out of a sedentary and inactive state of mind, maybe low energy and low mood, to take you on a journey that awakens your joints and get your muscles moving.
joe wicks first steps to fitness workout 1
I know how to boost your energy and also give you the confidence and motivation to look forward to a lot after these two weeks because we know that exercise changes our body but it also really improves our mental health, it changes the way we feel about ourselves and that's my mission to take you from what you know, not wanting to do it, to doing it, loving it and continuing the journey into the future, hopefully with me here on Body Coach TV or the Body Coach app, if you've answered it, then what are we going to do? do?
joe wicks first steps to fitness workout 1

More Interesting Facts About,

joe wicks first steps to fitness workout 1...

We're going to do 15 minutes three times a week, but the nice thing is we're only going to work for 30 seconds on each exercise and rest for 30 seconds, so essentially it's a low-intensity, low-impact workout where you're really just you are really. exercise for seven and a half minutes a day, which is a little bit, it's bite-sized, it's manageable and I promise this little bit of work will add up and set you on a journey to hopefully do 20-minute workouts. minutes, 30 minute workouts and You're going to love it, so let's have fun, let's take our time. The

first

nice and simple exercise will be marching in place, so obviously the higher you raise your knees, the more challenging it will be.
joe wicks first steps to fitness workout 1
The faster you get, the harder it will be to go at a pace that suits you, but essentially we're just lifting our knees, so 30 seconds of walking, that's our

first

move. Nice and simple, are you ready? This is step number one. first

steps

to

fitness

marching in place, let's go right, so 30 seconds on each exercise followed by a 30 second rest and obviously keeping those arms straight, um, drive your arms and lift your knees if That's too difficult, even if you keep your feet a little. Go down and again just slow down. I'm trying to get you to basically get your heart rate up for 30 seconds as high as you can and then we lower it, you recover and then we come back for the next exercise, there are five moves, three rounds.
joe wicks first steps to fitness workout 1
It'll be over before you know it, okay, get those knees up and rest perfect, let's take the first step, complete the next exercise, what are we going to do, basically let's take a step, let's take a step and throw a punch so taking a step from side to side obviously you can't if you can kick up the hill just to activate the hamstring so you kick and punch if that's too difficult even just do a small step obviously when you bring that heel kick. What you're doing is activating your hamstrings as you wake up these muscles, here we go, so punch and kick from left to right, nice arms straight, punch forward right at the eye line, eye level and kick the right and left foot. back so you try to kick your heel if you can towards your butt that wakes up those hamstrings in the back of your legs great so look this is it's not too intense obviously you can slow down or go a little faster four three two one and rest perfectly the next exercise we're going to wake up these quads now so the legs so what we're going to do is a squat now obviously, squatting is about range of motion about mobility in the ankles it's about your hips and Also how strong your legs are, but don't feel like you have to go straight down to that position.
You can only do half a rep, so I'll use my arms to stretch, so bend your knees and stretch them up again. Obviously, the deeper you go in that position, the more muscles you're going to use and activate, so you find a position with your feet flat on the floor and you stretch them up, so we try to bend those legs slightly again, you don't have to go. down you can do a kind of shallower squat, but we're bending our legs and reaching our arms overhead as well, so down and up, slow, controlled reps trying to keep our heels planted on the ground, like this that bend down and walk.
Again, you can slow things down, slower, arms are raised, stretched, we're trying to open the lats a little bit and relax, perfect. One of the things I say is that if you get up on the balls of your feet like this it's because maybe you like tight hips or ankles, and carbs too, so sometimes that happens, open your feet a little bit. more and that will allow you to keep those feet a little bit flatter on the ground, so you want to drive through the heels of your feet. Well, in the next exercise we are going to extend our arms out to the sides, so when you wake up, keep your shoulders locked and then we are going to step back, so it's like a reverse lunge, obviously, if you can, you can go down, but that It's much more difficult.
You can do a reverse lunge or just step back keeping those arms straight so you can feel your shoulders already having to work with your arms extended, so what we're trying to do is perform a variety of exercises that are waking up all. muscles, so even that is difficult to just keep your arms extended because you have to activate your deltoids, your shoulders, so a little step back, taking a step from left to right, keep your arms straight as much as you can towards parallel to the ground and rest, obviously, yes. That's an easier exercise when you just take a step like that, the more you bend your legs, you're taking another step into a lunge that's obviously a little more advanced, so do what you can, but again, this is about your muscles may not have done it.
You may not have exercised in a while, so you're going to feel a little stiff the lower you go, the more reps you do, so take a step back and escalate if you need to accept the next exercise we'll do basically as a start as a version. in slow motion of a star jump, if you want to go a little faster you can jump directly towards him so you can jump in a star jump or just take a step, so go from left to right with your arms above the head, so this is kind of a star jump. of a modified version of a star jump and again it's about getting stronger this is the first day right you're laying the foundation you don't have to be doing burpees and squat jumps and really intense stuff this is like I said the word is wake up your muscles because sometimes that's what they need, as you know, if you've sat in a chair, you go down and up, so doing even 10 squats is something you might not have done in a while.
The muscles will feel like your quads. You know your hamstring. You'll feel it the next day, so don't go too low and don't do too many reps if you're literally the best beginner right now. Yeah, well, that's it. One round was completed that was pretty quick, so now we're going to do the same exercises um again, 30 seconds, so we're going to march, if you want to make it a little more intense, obviously jog, but I'm going. just hold it as a mark for your knees to march in place for 30 seconds and the most important thing is just push yourself but don't push yourself too hard yet.
We are going to do three sessions this week and three sessions. next week, so we're going to layer up, we're going to build up a little bit each time, we're going to put a little more energy, a little more motivation into each workout and they're all different, every workout is slightly different and we relax. Well, we are doing well, this is what really makes me very happy. I love doing advanced stuff, but I guess I'm really happy to take someone who's a real beginner, who's really unfair, out of shape, insecure, and likes to take you on a trip.
This is it, this is our journey, so come with me, stay with me three times a week for the next two weeks, 15 minutes a day, so here we go, we'll come back with a step and a punch, so it'll be really good. low impact there's nothing too edgy or we're not putting in a lot of effort or we're not going to put a lot of stress on the wrists or most of the exercises are going to be done standing up just sort of cardio and just do light and strength exercises so which again take a step and kick that leg back so you really have to work those hamstrings when you kick your heel back if that's too hard just take a step just keep your foot down keep your foot down bring it in if you want to lift your hamstrings and get a great rest, this is wonderful, what a beautiful day, the sun is shining.
The next exercise is going to be the squat all the way up, but obviously, like I said, you can squat as low as you want, but really, really. go a little shallower if it's just the first set of whiskey you've done in a while because if we're doing three sets of these, we just bend our knees, lift the push up and try to keep our feet flat on the floor so you can go really parallel, but if you want to twist a little more, come down and stretch up, so we're trying to stretch those arms up keeping our feet flat on the floor, driving through the heels of our feet, you may also find that it's It's like one or both of your knees are bent this way, so you know one knee may be a little wobbly.
Try to keep a really strong base of support and push your knees out so that you are sticking your knees out with your feet flat. the floor bring your knees out don't bend push them in push them out and squeeze the stretch up that's perfect so like I said even three sets of these you'll feel it if you haven't done it in a while so that's why rest one day in between get a good night's sleep drink plenty of water have good days eating and then you'll recover and repair and rest and then you're back to the next next exercise, next workout, so remember the armor that's the side that we keep those locked locked and then what's going to take a step back with those arms on those feet?
So bring your feet together, bring your feet together like I said, the more you bend those knees, the more muscle you're going to use, so don't don't go too low, the goal is obviously one day you're going to drop that knee to the ground. Keep those arms closed, so tense, your fists, tense, your fists, you squeeze your shoulders, like tense, everything, keep those arms pinned back, so you're really working your shoulders. and the upper back, the scapula muscles, the shoulders, right, three, two, one, and rest excellent, so there we are, we're not even holding a weight, but you can still feel these muscles here and work and all the muscles of your posture. trying not to just lift them up, squeeze them back to retract your shoulder blades so your arms extend and squeeze back like all those muscles.
Next we have star jumps, so it's a faster version or you slide down for less impact. arms go up feet together again here we go second round step it's a really short job like I said it's seven and a half minutes of work and only seven and a half minutes of rest so it's manageable and it's a confidence builder, right? about just reminding yourself that you can do it, exercise is good for you, you will feel better afterwards and I always say that exercise is great for the body, but also for the mind, because you release stress, anger and frustration. anything negative, anything negative that's going on in your mind, we're just shaking it off a little bit, we're releasing it, so I always say I repeat that message so much that it's about the mind, I think if you can, if you can, if . you can control the mind, you can control the body and the transformation comes, so always come back to that, like if you're tired, if you're stressed, if you're not in the mood for it, that's when you should come back because you always feel better afterwards, that It's the pull, that's the tie that will get you back, not just losing weight in inches and all that, well this is the third round, very much on the spot with two full rounds, the last one, so march again and increase speed if you want or just slow down and power on, you could power on, this is fine, even just doing that, even taking your knees off is the right thing to do, your heart is working, your body has to push blood throughout your body and yourmuscles are working, and even if you lift them. a little bit you are doing something, so let's go march and, obviously, if you want, you can jog, start jogging, if necessary, yes, of course, this is the first step, the first

steps

to be in shape, let's go to the punch and when kicking remember that you can just step from side to side, you don't have to do the heel kick, it requires more balance, but if you want to just carry that heel, kick it to your butt and feel your hamstrings have to work, you're like doing a punch kick hamstring curl go at your own pace here we go ready you're doing it right this is great.
I get really excited knowing that people at home are doing this with me and it feels good, that's what it's all about, you know? it's about picking up your vibe, your energy, your mood and you know, finishing it and just saying yes, I've done something, you know, it wasn't an hour, it wasn't half an hour, but 15 minutes is better than nothing, it's something. , it's a start. and I promise you that if you finish this two-week challenge, you will do these 15 minutes a day for three days a week, you will be fine. I'm ready, I'm ready for 20 minutes a day and gradually you will increase. and you will get to that point where you will know that you are doing three or four regular workouts a week feeling the benefits, you will start to build muscle, you will start to lose body fat, you will start to get leaner and stronger and ultimately you will know your mind, your Your mindset and your mental health will rise on those days you train you will feel much better so next we will have squats with our arms up so we will bend over and reach up so remember you don't have to. than to go down, just go. as shallow as you want, okay, there's even a little curve, it's working, something's working, those muscles, just keep your feet flat on the floor, lift those arms up, great, 20 seconds left to stretch to the right and, uh , 10 seconds left, go down a little. if you want or just stay in that shallower range, bend over and stretch great, so look, that's it, you know those muscles have been worked, your quads, your hamstrings, your glutes have been activated and like I said, I'll say that word again, sometimes it's about waking them up.
Let your body know that you have these muscles and they need to be strengthened, so for every set of squats you do, you shorten your legs, you strengthen every set of push-ups, your chest, your triceps, everything gets stronger, that's what it's all about. , challenges can I become strong, no, can I lose weight? Can I lose inches? Can I get stronger? Can I get in shape? Can I feel happier? Remember those things with your arms out to your sides and we're going to take a step back again, so remember, clench those fists. Don't let them fall like that, keep them in a horizontal position, tense your shoulders a lot and press back as if you were retracting, this is how you work those muscles in your back, take a step back, someone takes a step back, the words are sweet, entrance, okay, five seconds, so arms are straight, I know.
I want to leave them, keep them up, keep them up and relax amazing, this is the final exercise number 15. So remember, if you want to go a little faster, you can jump into star jumps or slow down by doing big steps with your arms. so he stretches and raises his arms. This is great. This is an amazing way to start. This is kind of right because this could have been a day where you did nothing and sat on the couch and today you are taking the first step. Actually, you know, getting stronger and improving your

fitness

is an ongoing journey, just like this challenge is a two-week challenge, but fitness, mental health and strength you have to work at it, you know you really have it. and I have to remember that this is something that I always believe that life is better with exercise.
You know, life in everything feels easier when you sleep well at night, when you exercise, when you eat well and deserve to be happy. You deserve to have energy and you deserve to be happy, in the last few seconds, come on, step up, yeah, there we go, it's that simple, 15 minutes three days a week for the next two weeks. I will post a new workout that you can continue to. the next stage, when you're ready, you can do it if you want right after, you know, the next day, but I think having a rest day in between is really good for your body and just to recover, get some rest and if you're new . to be in shape and you haven't trained in a while, expect a little bit of soreness, a little bit of tightness, uh, it's called sun delayed onset muscle soreness, it's totally normal in the last few days and, um, you're not injured, You're not damaged, he's just kind. like a micro trauma to the muscle and what's happening is it's burning calories, it's rebuilding, it's building stronger muscles, so it's good, it's good, it means your body is actually saying I have to get stronger, so listen, thank you very much.
For joining me, I hope you liked it, that's just step number one. We have six workouts over the next two weeks and, yeah, thanks for tuning in. If you want to know more about My Body Coach app, you can visit thebodycoach. com, where I have a personalized meal plan, you know, to go along with the training program and there's also a beginner plan, so if you're going to move on from this, it's a great option, but if not, youtube is always here. I have hundreds of workouts and there are many to do this beginner intermediate advanced so you know I have something for everyone and I really want exercise to be accessible and I really believe in that so listen well done for completing the step.
Number one, have an amazing day, stretch and see you soon for day number two of the first step towards the fitness challenge, take care of yourself.

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