0:03
stopper it's a cross for athlete and
0:06
founder of our cancer is a massive
0:09
pleasure for me to be able to show you a
0:10
couple of unfortunately stay at home
0:13
workouts inspired by the theme that we
0:15
have our workouts about cancer events
0:17
and I'm gonna explain a little bit of a
0:19
breakdown of the workout and the
0:21
movement and why it's quite good to do
0:22
this workout isn't to be a 90-minute
0:25
workout all of our cancer events the
0:27
workouts are you telling across the day
0:28
are nine minutes long that's not gonna
0:30
be all the workouts I'm going to write
0:32
fear but this is the first ones give you
0:34
a little bit of a taste so nine minutes
0:36
you're going to do three different
0:38
movements and you're gonna do them in
0:39
increasing number of reps so the rep
0:42
scheme before I show you the movements
0:43
will be three six nine twelve fifteen
0:46
eighteen keep going to see I'll go do
0:49
the three times table is so you learn it
0:51
a bit of maths as you go along but it's
0:52
nine minutes to see how much you can do
0:54
rotation to these three minutes whole
0:56
purpose of this is to get your heart
0:58
you can do three different movements
1:00
that I get different parts of your body
1:02
so you should be able to push hard and
1:04
keep going on those movements they're
1:06
not too similar so we knew three
1:08
movements I'm going to break them down
1:09
each one at a time remember in earlier
1:11
where we taught us about you're gonna do
1:12
three of each and then you're going to
1:14
do six of each now you've each carried
1:16
on for that nine-minute tank up so the
1:23
first one is what we call a plank
1:24
rotation so if you can get yourself into
1:26
a plank we'd like to have a full normal
1:29
plank which is where your feet are out
1:31
the back you're on your toes and you
1:32
start on your hands let me get you back
1:33
nice and neutral and make sure that you
1:36
ponds not in the air kind of point you
1:38
down that you actually engage your core
1:39
if you struggle a little bit with that
1:41
you really don't mind if you start on
1:43
your knees but try and push yourself so
1:45
if you usually do plants on your knees
1:47
bring them back a little bit and really
1:49
push so I'm going to show you how you do
1:52
the plant rotations and how we're
1:53
allowed to be done but to explain it
1:55
first of all when you start a new client
1:57
hands arguing Ito's what we want you to
2:00
do is go on transition from your hands
2:02
to being on your elbows and then back
2:25
what we'll do is three different types
2:28
of hand placements for your push-ups so
2:30
for this following off because we're
2:32
working in sets of three for each one
2:34
you're going to do one rep to start off
2:36
in each of those positions as you go to
2:38
six reps you'll do two in each of those
2:40
positions nine you're going to drink
2:42
going forward a camera in that way
2:44
similar to the plank if you can't get
2:46
all the way into your push-up position
2:48
and your feet behind I don't mind if you
2:50
style and he needs but try and challenge
2:52
yourself bring those knees back and
2:53
maybe towards the end of the workout and
2:55
you could actually get on some your feet
2:56
so you're going to go with a wide
2:59
different position on this first push-up
3:01
and what you're going to do with your
3:02
hands is turn them out ever so slightly
3:04
this is gonna target your rotator cuff
3:06
it's going to tag it part of the topping
3:08
chest and also some of your shoulders if
3:10
you're gonna do one repetition like that
3:12
the second one normal traditional pushup
3:15
so hands nice and neutral over to where
3:18
your shoulders are when you're moving in
3:19
position and you need one repetition of
3:21
that the third one is going to be nice
3:23
and close and tight it's like base a
3:25
think of a close grip bench that's what
3:27
you're gonna be doing here so you're
3:29
gonna bring your hands further down just
3:30
on the line from your chest and you're
3:32
gonna push up this closely and really
3:34
think about pushing to your triceps so
3:36
you're not overloading one part of the
3:38
push-up you're actually gonna go through
3:39
a range of motion through three so I'll
3:42
show you an example of those now
4:12
the third and final movement in this
4:15
triplet of exercises that we're gonna do
4:17
over this nine minutes is a modified
4:19
handstand pushup so you may have seen
4:22
people do handstands freely people don't
4:24
understand push-ups against the wall
4:25
this we're gonna do of a slight
4:27
difference we're gonna get you to put
4:28
your feet onto a surface lean over and
4:31
then do your handstand push-up so we've
4:33
now managed to hit three different bases
4:36
so your plank has engaged your core
4:38
where you've managed to transition
4:40
through the positions you've then
4:41
managed to hit your chest and waken up
4:43
those arms in those three different
4:45
position push-ups and now we're going to
4:47
piece up together for the final three
4:48
repetitions sake prepositions nine
4:50
repetitions carrying on of a modified
4:52
handstand pushup and these are the kinds
4:54
of things that you'll see our bar cancer
4:56
event so I'm going to show you now when
4:58
I pop our feet onto a surface that's
5:00
roughly around about to where your knee
5:03
would be it was a slightly above your
5:05
knee if you can't find something that
5:07
high that's a not a problem we'll just
5:08
be able to work what you what you can't
5:10
so I'm going to show you this third and
5:29
hopefully goodness a real girl I could
5:31
say is nine minutes worth of work
5:32
afterwards you want to be on that floor
5:35
really posh this is a particular set of
5:38
exercises that completely devoid of any
5:41
weight is all your body weight so I
5:43
won't be surprised if we a little bit
5:45
solid afterwards who might not push
5:47
yourself use a bit fire are actually
5:49
testing yourself and you may be quite
5:50
strong move some weights to first of all
5:53
do something body weight or for nine
5:54
minutes keep that intensity up and let's
5:57
see how many around you get through
5:58
let's see how good you three times table
6:00
is and how good your body weight
