Hello, welcome to Brides MadeFit Podcast. I am your host Jennifer DiDonato and this is Episode number 20. So thank you so much for joining us. Bride MadeFit trades only in-home personal training service a bride to be and Bride MadeFit Podcast is your source for health and fitness information and entertainment. So to get started today, I want to focus in on people who don't want to go to gym. If you are living in North Eastern part of country, things will start well follow me or kind of some of you are watching us at another countries. It's trying to cool down around where I am at, a lot of my clients just thank me so much, because I am calling at their house, because when it starts snowing, they don't want to going to the gym. So I am going to show you exercise today that you can do it at your home with minimal to no equipment. It's going to get your heart rate up, it's going to make you feel really good and really increase the metabolism after the workout is over, so you are definitely going to feel like you did a good workout.
Now this workout is based on the training techniques of peripheral heart active training, or action training and what that is what you are doing is alternating your upper body movements with lower body movements. So basically, the pro to this exercise technique is that you are getting more out of your workout in minimal time. But the only thing is that this type of training is not kind of the people who want to necessarily build muscle mask. It's more for muscle endurance and for cardiovascular endurance and keeping your heart rate up a little high, heart rates sounds.
So what we are going to do, I will show you four exercises and the first one is going to be with squats. I am not using any equipment right now, I am just going to move it out of the way. So this is going to be circuit of four exercises. The first one is going to be squat jumps okay, and I am here be doing 15 repetitions of all of the movements I am showing you right now. All four of them, you are doing 15 repetitions and we are repeating this circuit of four movements five times. So it's going to take you a little longer to get through this exercise. But believe me you are going to feel it. So when you do 15 repetitions of squat jump. You start with your feet facing forward. Am I standing Chris? That's good. Okay.
So facing forward, I want your legs to be slightly wider than hip width apart. I want your hand behind your head or in front of you. But I want it behind your head if anything to keep your chest up. So I will squat, you are sitting into it, you are jumping. Jump through heels and also keep your chest up and butt out. I don't want you hunching over. I want you to keep your chest up. Good. Get as high you can and I want you to absorb through heel. Just like that. High as you can absorb, boom back up. Almost, like you get springs in your feet.
So once you do 15 repetition of these are squat jumps and then I am going to have you move on to push-ups. So I want you to rest less than a minute. Right up to your toes, now we are going to push-up. Now remember I want your hands to be about shoulder width apart, maybe a little bit further, but I want your hands wrapped in your chest. Your feet out or if you need to go on your knees, you can do that as well. Just make sure that your body is making a line from your knees to your shoulders. You are not leaning back and sticking your butt. Go up on my toes. Exhale when you are up, keep your abs tight, keep your back flat, like there is a glass of water and you don't want it to fall, we are going to do 15 of these. Okay, let's just do 15.
Now as I am switching movements, not going to rest too much, I want to keep my heart rate up. We are going to move on now to bent dumbbell row. And the great thing about doing these types of exercises is you don't need heavy weight. Like I said, we are not going to be building muscle mask just endurance. So remember back in 80's and 81 when your moms brought those blue or pink dumbbells that are 5 pounds and are just sitting around the closet. Now you can grab those, go over to your house and grab and bring back and just use these. You don't need heavy weights because all we are doing is just trying to keep the heart rate up. So now to lean forward and kind of go to the side here. As you lean forward, butt up, chest up like that and I want your arms to be parallel to each other. Palms in just like that. Bring straight up.
So your arms are going to stay parallel to each other and to your legs, everything is parallel. So you are not going to be bending up like this. I just want to keep your forearm straight. All you are doing is squeezing your shoulder blades together. And we are doing 15 repetitions of these just like the other ones. Good. Now you are going to rest for no longer than a minute. Now we are going to turn around and do overhead presses. This is working your shoulders. Bringing the dumbbell, palm facing forward, arms are going to be about 900 bringing straight up and together. Very good. Resist on the downward. Keep your chest up, you are at minimal rest, start to feel you are getting the heart rate up. Doing 15 of these. Alright, bring that down, rest for at most a minute and now repeat the circuit again with the squat jumps.
Like I said, we are going to do these four movements, 15 repetitions of each and you are going to do each circuit five times. That will take you may be a good 15 minutes and so. It's going to keep your heart rate up and give you a really good Cardio workout because who wants to go out and buy a Cardio machine right now with Christmas coming up and all these other holidays coming up. So we have lot of people to buy for and we definitely don't want to be spending all that money on us. So I hope this workout, mixes it up a little bit from your elliptical or treadmill and I want you to get a good aerobic workout. Remember you don't need heavy weights, just may be 5 or 8 pounds, even 10 if you are strong enough, we just tried out.
Let me know how you like it jenny@BridesMadeFit.com that's my email address. You can also comments for us at the bottom of this blog in the comment section and also don't forget to go to our form and sign up because we are giving away free stuff, free logo stuff. We either want to give away t-shirts, wrist band or water bottles. This is whichever one gets the most votes, that's what we are giving away, so I want you to sign-up our forum at www.bridesmadefit.com/forum . And I want you go to any topic, and it's going to say free stuff, I want you to vote on there and tell us what you want the free stuff. We are giving this away to our most devoted fans, people how ask questions, comments being active on the forums. So there is lot of you out there and we want to kind of get back and give you guys some cool stuff.
So thanks so much for joining us and real quick I have a question of the week for you. Tell me in the comment section whether you like to do Cardio or whether you like to weight training? I know both are very important, trust me. I totally believe in this, you need both to get a full rounded program started for you and seeing result. But I try to make things fun. I know a lot of you out there and like either one the others will tell me which one is your favorite and tell me why you don't you like the other one so I can make it fun and try to encourage you get involved in both Cardio and weight training stuff.
Thank you so much for joining us in this episode of Bride MadeFit Podcast. Have a awesome Halloween, if you are going out there don't eat too much candy. I will see you next time. Bye.
Transcription by:
Scribe4you Transcription Services