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[Instructor] Welcome to
the steps to wellness

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high intensity training video.

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This workout will function
with 45 seconds on

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of effortful exercise

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followed by periods of 15 seconds of rest.

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During the periods of exercise,

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you should be challenging yourself.

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There are easy, moderate and hard versions

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of every exercise.

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You may perform the easy
version for some exercises and

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the moderate or hard for others.

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Always choose what feels challenging,

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but safe and appropriate for you.

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For exercises that use one side at a time,

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we will switch sides at 20 seconds.

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Some exercises may require
having lightweight objects,

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like soup cans, and others
may require light dumbbells.

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However, you can perform this workout

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without any equipment if needed.

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Be safe at all times
and let's get started.

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Our first exercise is working on balance.

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The easy version is feet
together, both on the floor.

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The moderate is a single leg balance.

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The hard is a single leg balance

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on a foam pad or soft surface.

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Make sure you have something
like a counter or stable chair

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close by to catch yourself
in case you lose balance.

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If you do lose balance, that's okay,

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just resume when you can.

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We're going to switch at 20 seconds.

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(upbeat music)

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Our next exercise is squatting.

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The easy version is a
more shallow mini squat.

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The moderate is a full body weight squat.

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The hard version is a jump squat.

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Squat just like you would
getting in and out of the chair.

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(upbeat music)

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Our next exercise is a lunge.

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The easy version is an
alternating forward lunge.

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The moderate version is a three-way lunge,

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forward, sideways and backwards.

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The hard version is a three-way lunge

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with a leg raise after each repetition.

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Make sure you have enough
open space around you

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to perform the sideways
and backwards lunges.

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We're going to switch sides at 20 seconds.

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(upbeat music)

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The next exercise is a glute bridge.

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The easy version has
less range of motion and

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does not involve raising
your hips as high.

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The moderate version
is a full glute bridge

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with both feet on the ground.

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The hard version is a
single leg glute bridge

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with only one foot on the ground.

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Keep your back straight and

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use the glutes to raise the hips.

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Do not arch the back.

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At 20 seconds, switch legs.

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(upbeat music)

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(upbeat music)

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The next exercise involves hip abduction.

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The easy version is performed standing.

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The moderate version is performed

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laying on your side on the floor.

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The hard version is performed
with an ankle weight added.

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Make sure movement is occurring

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at the hip and not the spine.

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For the easy version, you
may hold onto a counter or

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stable surface to assist with balance.

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Switch sides at 20 seconds.

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(upbeat music)

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Next exercise is crunches.

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For the easy version,

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slide your hands on the
thighs towards the knees.

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The moderate version, have
your arms straight forward or

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held across your chest.

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For the hard version, place
your hands behind your head.

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Movement should occur through
the torso, not the neck.

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You should feel your upper
back lifting off the floor and

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the neck should not be straining.

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(upbeat music)

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The next exercise is a side plank.

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The easy version is performed

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with a bent knee for the bottom leg.

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The moderate version is
performed with a straight leg.

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The hard version is performed

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with a straight leg and an arm extended.

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We're going to switch sides at 20 seconds.

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Keep the back and hips straight

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while performing these exercises.

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(upbeat music)

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The next exercise is pushups.

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The easy version is performed

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with the hands on a
stable elevated surface.

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The moderate version is performed

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on the floor from the knees.

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The hard version is a full pushup.

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Keep the hips, back and
head in a straight line.

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Do not let the elbows
flare out to the side.

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(upbeat music)

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Our final exercise is rows.

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The easy version just
involves using the arms

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without additional weight.

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Moderate version uses lighter weights

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such as full water bottles or

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other objects you have
available around the house.

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The harder version should
use heavier weight,

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such as five pound dumbbells.

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Hinge through the hips to bend forward.

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Try to keep your back straight and

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squeeze your shoulder blades back

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at the top of each repetition.

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(upbeat music)

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If you're feeling good,

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you can watch this video again
and perform another round.

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If you feel like you've gotten
a good workout, good job.

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You may feel a little
sore, but this is normal.

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And when you're ready,

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this video and others are
good examples of workouts

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you can continue to perform.

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Thanks for watching.

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(upbeat music)