[Instructor] Welcome to the steps to wellness
high intensity training video.
This workout will function with 45 seconds on
of effortful exercise
followed by periods of 15 seconds of rest.
During the periods of exercise,
you should be challenging yourself.
There are easy, moderate and hard versions
of every exercise.
You may perform the easy version for some exercises and
the moderate or hard for others.
Always choose what feels challenging,
but safe and appropriate for you.
For exercises that use one side at a time,
we will switch sides at 20 seconds.
Some exercises may require having lightweight objects,
like soup cans, and others may require light dumbbells.
However, you can perform this workout
without any equipment if needed.
Be safe at all times and let's get started.
Our first exercise is working on balance.
The easy version is feet together, both on the floor.
The moderate is a single leg balance.
The hard is a single leg balance
on a foam pad or soft surface.
Make sure you have something like a counter or stable chair
close by to catch yourself in case you lose balance.
If you do lose balance, that's okay,
just resume when you can.
We're going to switch at 20 seconds.
(upbeat music)
Our next exercise is squatting.
The easy version is a more shallow mini squat.
The moderate is a full body weight squat.
The hard version is a jump squat.
Squat just like you would getting in and out of the chair.
(upbeat music)
Our next exercise is a lunge.
The easy version is an alternating forward lunge.
The moderate version is a three-way lunge,
forward, sideways and backwards.
The hard version is a three-way lunge
with a leg raise after each repetition.
Make sure you have enough open space around you
to perform the sideways and backwards lunges.
We're going to switch sides at 20 seconds.
(upbeat music)
The next exercise is a glute bridge.
The easy version has less range of motion and
does not involve raising your hips as high.
The moderate version is a full glute bridge
with both feet on the ground.
The hard version is a single leg glute bridge
with only one foot on the ground.
Keep your back straight and
use the glutes to raise the hips.
Do not arch the back.
At 20 seconds, switch legs.
(upbeat music)
The next exercise involves hip abduction.
The easy version is performed standing.
The moderate version is performed
laying on your side on the floor.
The hard version is performed with an ankle weight added.
Make sure movement is occurring
at the hip and not the spine.
For the easy version, you may hold onto a counter or
stable surface to assist with balance.
Switch sides at 20 seconds.
(upbeat music)
Next exercise is crunches.
For the easy version,
slide your hands on the thighs towards the knees.
The moderate version, have your arms straight forward or
held across your chest.
For the hard version, place your hands behind your head.
Movement should occur through the torso, not the neck.
You should feel your upper back lifting off the floor and
the neck should not be straining.
(upbeat music)
The next exercise is a side plank.
The easy version is performed
with a bent knee for the bottom leg.
The moderate version is performed with a straight leg.
The hard version is performed
with a straight leg and an arm extended.
We're going to switch sides at 20 seconds.
Keep the back and hips straight
while performing these exercises.
(upbeat music)
The next exercise is pushups.
The easy version is performed
with the hands on a stable elevated surface.
The moderate version is performed
on the floor from the knees.
The hard version is a full pushup.
Keep the hips, back and head in a straight line.
Do not let the elbows flare out to the side.
(upbeat music)
Our final exercise is rows.
The easy version just involves using the arms
without additional weight.
Moderate version uses lighter weights
such as full water bottles or
other objects you have available around the house.
The harder version should use heavier weight,
such as five pound dumbbells.
Hinge through the hips to bend forward.
Try to keep your back straight and
squeeze your shoulder blades back
at the top of each repetition.
(upbeat music)
If you're feeling good,
you can watch this video again and perform another round.
If you feel like you've gotten a good workout, good job.
You may feel a little sore, but this is normal.
And when you're ready,
this video and others are good examples of workouts
you can continue to perform.
Thanks for watching.
(upbeat music)