In my experience I have come across many women with different kind of goals. There are women

who just want to stay fit, there are women who just want to lose weight and there are

women who just want to carry their baby without feeling exhausted. And there are those with

actual medical conditions and exercise actually helps. For whatever reasons if you are not

able to hit the gym and workout and go to a park and run or just play a sport, I am

here to help you guys to help you to get to your fitness goals. I will be taking you all

through a series of 4 videos which will be targeting specific muscle groups in your body.

Like any other form of exercise guys make sure you have your doctor's approval before

attempting any of the movements that I will be taking you guys through today. Lets start

with the warm up guys. Starting off with jogging on the spot, this can start slow and slowly

increase the pace from there. Then we will jog into some seal jacks. This is opening

your arms and legs in and out like this. just 3 more here, one and we are dropping into

shuffles, shuffling back and forth taking it slow and easy and again picking up the

pace from there. few more reps, all good. Now we are going to drop our heel on the floor

like this straight, legs going all the way down making it a dynamic movement guys. warming

up back of our legs as well as our calf muscles. Just going to keep doing this, few more reps

here. Dropping into butt kicks, just gonna be kicking butt with your heel. couple of

more reps here. I am gonna open up my legs and drop hands on the floor and just twist

your upper body opening up your arms sideways like this doing wind mills guys. just gonna

be few more reps here, 2 more and last one. i am going to be coming back, same stands

reaching to the side. twisting and reaching to the side, opening up the side of your abs,

few more here. nice work and adding some shoulder rotations warming up those shoulders 5 back

and 5 forward. You are just gonna diagonally open up your shoulders now as well as your

chest, 2 more reps and finishing that up with some neck rotation, couple of reps to the

side and couple of reps to the back and forth. alright that's the end of your warm up guys,

So we are gonna start off today's work out with upper body program. So the first exercise

guys is going to be a dumbbell forward to overhead press while you are shuffling side

to side. I am gonna start my timer for 45 seconds, remember there is a rest period of

15 seconds between every exercise alright. Starting now you are just going to take your

dumbbells and shuffling forwards and backwards like this and just gonna be adding forward

and overhead press just like this. If you think dumbbells are too heavy guys, more than

welcome to do just body weight guys just moving your arms in and out. doing great just couple

of more seconds, if you are not able to take it overhead guys just take it forward and

back you are still working on your arms, 15 more seconds here and we get to rest. This

is how to do it looks from side guys, make sure you are shuffling back and forth, 5 more

seconds and we are done. So, that was the first exercise. We are going to do second

exercise seal jack to a half burpee So, if you would like you can take dumbbells again

or you are welcome to just do it with body weight. This is how the seal jacks go guys.

you are just gonna open up your arms in and out so 2 seal jacks and dropping down into

2 burpees. Its only a halp burpee guys you are gonna add a jump to that, just dropping

down again into 2 seal jacks, dropping your dumbbells down into 2 burpees. You don't have

to add a push up, jumping up again, remember if you want to make it more challenging you

are gonna add 2 pushups alright, one pushup getting your feet back and another pushup

and back to the center and jumping up to open up your arms one more time, two dropping down

again into two burpees, alright and a jump, you have to always add a jump to burpee guys,

its gonna make it burn more calories. Alright, coming back two more and back. Next one is

going to be dumbbell squat to a press jump. I am going to hold both the dumbbells up on

my shoulders, dropping down into a squat every time you squat make sure your butt goes back,

chest up straight at all times, knees not going beyond your toes. dropping now into

a squat when you come up you just gonna press up and add a jump to that alright all the

way down and all the way up guys. Like I said make sure you knees are not going beyond your

toes at all times if you think you are able to press it every single time then you can

do one jump and then the other with the press alright. keep moving guys doing good. 20 more

seconds here, alright, 15 to go remember you don't have to always add the jump guys, if

you want you can use squat and press up like this, its gonna make it slightly easy and

2 more reps here, last one. Moving on to the next one its going to be a moving plank, I

am just going to lay out this mat for this, start off in the plank position so plank position

on the hands guys, so right from here , you are gonna slightly go up on to your elbows,

slowly picking up your body on to hands again and doing the same thing every time alternating

sides every time guys make sure you are not lifting up only with one arm right using the

other arm as well alternating every time. Remember guys upper body strength is extremely

important especially for women because they in general have a weak upper body, so make

sure doing these exercises is really gonna help you guys. Coming back up keep alternating

sides, couple of more reps here. keep doing the same, you cannot hold a plank guys you

are welcome to drop on your knees and do the same thing that's gonna make it slightly easy

and doing last rep here and that's it. Next one is going to be dumbbell forward and diagonal

punch while you are dropping down into trimetric lunges. I am just going to pick up my dumbbells,

dropping down into prior lunges, just continuous reverse lunges like this alright. dropping

down into one i am just gonna do 2 punches forward, dropping down again 2 punches to

the side right, keep doing this as quickly as you can, remember punches are not just

great for your arms but also for the side as well as the front abs as you are twisting

like this. So dropping down again, if you want you can do all 4 punches at once or you

can just do 2, dropping down and doing 2 to the side alright. I am gonna make it 4, it

is going to make you little more exhausting alright. keep doing same thing guys 10 more

seconds again couple more here make sure you are twisting all the way to the side guys

and get the most of this workout and last rep here. So, the next one is going to be

regular pushups. Lot of women who don't have enough upper body strength to do regular push

ups. You can just drop onto your knees and do the same thing again. starting off in the

plank position, make sure your elbows are flaring out every time you drop all the way

down coming back up like this. Like I said guys if you cannot do that you are most welcome

to drop your knees and cross over your feet like this and do knee push ups. Lot of women

start off like this until they develop enough upper body strength to be able to do normal

pushups right. So keep moving with me 20 more seconds. This is great for just not the back

of your arms but also for your upper chest guys, couple of more reps here, doing good,

if you think you have enough strength just get back onto your feet and do regular push

ups. Please try them out. 2 more reps here and dropping down. Next one we are moving

on to 7th exercise it is going to be dumbbell bent over row to a reverse fly and adding

the jump to that. So, this is how you do a bent over row guys. Just gonna have a slight

bend in the knees, bending over chest up straight back, we are just gonna have palms facing

each other and row dumbbells all the way up. I am gonna make this little more exciting

by adding a fly to the same thing. So one row to one fly if you think that's too easy

then add a jump to that, one row one fly and coming back to the center one fly alright,

So its gonna be jumping every time you get into a fly, this its great to your mid to

your upper back guys. Lot of women neglect this exercise when they are doing the regular

workout, its like why do we need upper back strength and mid back strength, its extremely

important guys, it forms the base of your core, so keep doing this with me one last

rep. alright. Dumbell Russian twist to external rotation. So you are just gonna pick up 2

dumbbells, you will be sitting on your butt like this, feet off the floor starting from

this position you are just gonna twist to both sides, alright, so twisting like this

if you like you can add an external rotation or you do the same. So one external rotation

you are moving both the dumbbells out keeping your elbows close to the body and you can

be twisting to the sides like this. This is a great exercise again for the side of your

abs no doubt where you are also working your mid to your upper back as well as the back

of your shoulders while you do this exercise alright, 2 more reps keep going. Every time

you come to the center guys remember if its too difficult you are more than welcome to

drop your feet on the floor and do the same thing just make sure you are holding that

incline with your upper body or if you are just sitting up its gonna be no use guys,

so make sure you are holding that incline. One last rep here .. So the next one is going

to be dumbbell bicep curl to an ice skater alright. So i am gonna take my 2 dumbbells

like this stepping out of the mat and Ice skate is you are just going to take you feet

off and hop side to side like this. So now i am gonna add bicep curl while I do the same

thing alright, If you can if you want to you can just drop your foot on the floor or if

you think this is easy you can just lift your foot off the floor like this, you are doing

great guys just keep moving with me . we are gonna build some crazy upper body strength

alright. Just a few more reps here nice work like I said you can just drop your foot when

you do the same exercise, couple of more reps here might seem like dumbbells are getting

much heavier than they are one kilo but you are gonna keep moving yeah last 2 reps here

and finishing it up. We have already come to the last exercise guys so for the last

exercise i am gonna be needing my step ups i am gonna place it over here alright, we

are gonna drop down into tricep dips all following that up with some kicks alright. starting

in this position you are just gonna drop down bending only at your elbows. Lot of women

tend to move their hip and its very easy to move your hip that's not working on your arms

right. so you are just gonna drop down only bending your elbows guys keping your hip close

to the stepper, if you wanna make this little more difficult you are just gonna add kick

alright. So i am dropping down into 4 dips following it up with 4 kicks so I am also

getting a little more cardio in by adding that kick to the exercise. Working on big

muscle grips in the body to the front of our legs, so i am dropping down again some more

dips here alright thats one, jumping again into kicks. 4 more here last one. Alright

so now that we are done with all the exercises we are gonna do all of them one more time

same thing 45 seconds on 15 seconds off i am just gonna put my step up aside starting

off with dumbbell forward to overhead press while you are shuffling back and forth like

this alright so I am shuffling I am just gonna be moving dumbbells in and out like I said

guys you can just stick to one movement, why stick to the simple ones when you can make

it little more difficult and burn some more calories than you just do one movement right.

doing the same thing with me couple more reps here doing really well guys when we will done

half way through its half the journey left. few more reps here 10 more seconds and that's

all. You wont have to do this exercise another time. nice work and finishing up with one

rep. So, the next one seal jack into half burpees with dumbbells, if you think it is

getting very difficult with the dumbbells guys please put them aside and do the same

thing what I suggest is stick with the dumbbells, starting off again with the seal jacks going

to be 2 seal jacks dropping the dumbbells down into 2 burpees alright coming again remember

guys upper body exercises will not make you bulky its a huge myth that only happens if

you are really taking lot of supplements and steroids alright coming back remember if you

just doing with light weight it really doesn't matter keep moving and keep doing these exercises

with me, you just have 8 more to go. alright 4 more reps here. and last one finish it up

with 2 seal jacks all good, so moving on to the 3rd one it is going to be dumbbell squat

and press jump with the 2 dumbbells I am just picking my one kilo dumbbell starting off

in this position guys remember every time you squat butt goes back chest up straight

when you come up you are just adding a tiny jump alright remember you don't have to go

all the way up when you are jumping guys even a little bit of jump is really good alright.

doing the same thing over and over for the next 40 seconds guys but the good thing is

i am gonna get 15 seconds rest after that alright so stay with me we are gonna finish

this workout. Sqaut as I have already stressed guys is extremely important for you and doing

this shoulder movement is brilliant to get you that lean upper body you have always dreamt

of having alright stay with me couple of more reps here and finishing that one rep. Next

one is going to be moving plank like i have said you can also drop down to your knees