Estella Mathews: Hi there, I am Estella Mathews. Welcome to my 10 minute workout program. Having kids' means it's sometimes hard to find the motivation and energy to do workout but if you can find the time it will energize you to do the rest of the things you want to do. You really will notice the difference.
Now don't try everything in this workout if it is the first time you have actually done a cardio workout. You have to build up to it, so just follow me and take the low impact option if you feel its too tough, are you ready, okay, just on the spot do pony trots, we are not going to do a fully jog yet, try and concentrate on getting the upper body relaxed and the feet moving nicely.
We are going to start this segment by gently working our way into this. Nice relaxed hips, shoulders relaxed, arms loose by the side, okay, so you got a nice energized feel to it but nothing too high impact here and this is very important to breathe through this segment. We are going to start with the hands, bicep curls lifting to the shoulders. Hopefully, in a while the pony trots up throughout, that's it. Good, elbows up, good now to this side, out and in, please be slow on, wait till we move them faster. Double in out that's it. Now any time you can bring this down to low impact if you want to as you build up to this workout, if you do this regularly you will be able to finish the whole thing and keep it high impact, okay, now slowly in and out, you recognized some of these moves, I am sure now we are just putting it some cardio workouts.
A little bit of skipping on the spot, small movement with the arms, if you do feel your outer breathe, just march it down, try with me, that's it marching it out, any time you can bring it back down to slightly lower impact workout. Let's pick it up again, bigger arms and say you are really getting your heart rate up now especially by brining those arms up over the head, that's it, keep it going, okay. Relax the arms, shake the hands out, little heel digs. Always you have the option, the low impact version, if you are doing it low, get those knees working that's it, bit of a swing, opposite hand towards the opposite foot, excellent, lets bring it up a bit, back to pony trot, relax the arm.
Slightly slower slow heel digs, heel down. So I am just giving you the options here, you can keep it high, this is the high version and take it low again, heel down and so you even working out a nice pace as you don't wanted to be high impact, this is the option. I am brining it high again, now lets try that whole segment but this time, heels up to the bottom, it really doesn't lift the pace, lift the workout, now this really shouldn't be done if you are not used to jogging on the spot for more than 30 seconds, you should build out to this but here is the option.
Right, arms do lift and lower, good clean kicks to the bottom, lift, that's it and here you are breathing. Regular breathing and now the arms to the side, you lift up good, up lift slowly to start with, with those arms be difficult to coordinate with the feet and fast lovely. Don't forget you always got the option to keep it at lower impact workout, march on the spot if you need to and march it. Good, hands in. Once you have done this fewer times, if you manage to keep this up for few weeks, you find to be jogging throughout. Once more, good, just now, heel digs, check it out and out.
Everything should feel energized even that you feeling a little bit tired, put lots of work into it, you will feel great afterwards. Right, now bit of healthy aggression required now, back to little bit of jogging, now I want you to think visualize something that you want to punch, okay so pump the aggression, 6, 7, 1, 2, 3, and change; punch 2, 3, and change; 1, 2, 3 and change, 1.
Now we do it onto punch and change, punch, change and singles you can really go for this, sound effect, come on grunt away, 5, 6, 7, 8, bring your heart rate down and march it and using your arms 6, even though your legs are low impact at this point, just take your heart right up with the elbows working, come on energize those arms, now then we take this into our lungs to the side, or a big step it is, squat, squat and this is the low impact version take the arms out and then you can make it higher to this, this is the high version, not nice down in, in, down, down get that squat working down, down.
Once more each side and march it that, excellent. Back into the heel digs, this time push the hands back, brining the heart rate down, give it another 8 and you are going to relax the arms, so now with the arms and kick, good. Feel that heart come back down, well done, and believe it or not, that's 10 minutes of the cardio workout. Take your time to cool down, you will feel out a breathe, may be 10 minutes but that was 10 minutes hard cardio workout but do remember you need to build out to this very carefully and slowly, take it one slow impact then build up to the high impact versions that I have offered you during the program and you will see your stamina build up very quickly and not only that it's a great fat burner, so get motivated and get working out.
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