Krysten Workout

hi everyone hope everyone is uh keeping well and safe at the moment in these uh tough times and getting as much as you can done um i've just come up with a little uh workout video for everyone to have a go up it's a pretty simple you can do it at home there's not much equipment needed um it's basically more based around my sport badminton but most of the exercises are pretty general and pretty easy okay um there might be a few that you might not have the equipment for it or you might not be able to do it that's not a problem you can just take that out completely and not do it and move on to the next one yourself okay so the first one is 10 squat jumps nice and simple to start with just get into a squat position jump up two three four okay so that's nice and simple just make sure you're keeping good controlled landing when you come down next one is theroban punch okay so like i said this might be something you don't have at home um i'll show you something you could potentially use after i've done it myself so what we want is a nice shape arm in line of your body i'll change my angle in a minute so you guys can see what exactly i'm doing but we just start up here we rotate down and we punch forward come back go up push forward okay so i'm just going to briefly show you guys at this angle so you can see what you're doing so body's in line arms in line my body looking forward rotate down punch forward come back up rotate forward punch forward okay so what you do is do 10 of them on each side so okay like so um basically try and keep it controlled i don't want you to rush through it doing it quickly should just be nice and controlled yeah you don't want to be like that just controlled so what i want you guys to do is ten of them on each side next one is spider-man press-up okay so if we just get into a press-up position like so and what we're doing right leg comes up to your right elbow like so okay so what we do is you do it alternative so right left right left right left okay again that's five on each side so five on your right leg five on your left leg okay next one is single leg lunges nice simple one uh i will probably have them well i am going to i'm gonna have two five kg weights in my hand just makes it a little bit harder for me just nice forward lunge again it's all about control we don't need to rush through this just keeping the control i'll just uh show you from this angle you can see okay so that will be five each side again okay um like i said if you don't have weights or you don't want to use the weights that's not a problem you could almost use you know a bag to carry a bag filled with some bits from the house if you need to make up your own weights okay next one is internal rotation theraband okay a little bit similar to the other one it's all about being controlled i want to wrap my elbow into the side of my body and then rotate inwards again just keep it nice and controlled like so i'll just show you from this angle just so you guys can see without the band obviously okay you could almost put something under your arm here and it would be able to stay there okay so that's okay going to be 10 on each side so nice and simple if you don't have the band what you could potentially do is just maybe get a weight it's not going to have the same effect but it will still do something and if you just hold the weight in your hand and go in like so okay so that's 10 of them on each side next one is seated rotations good one for your abs this one what i want you to do your bum like this with your legs in the air if you can do if you can't do that that's not a problem again like i said i've got a weight you might not want to have a weight that's completely up to you what i'll do is i'll show you about a weight first what we're doing is just tapping to each side on the ground keeping our feet off the ground as well okay if you can't keep your feet off the ground that's not a problem just put them down on the floor and just do the similar you won't get the same effect but it will still be a challenge for you which is not a problem so i'm just going to show you with the weight okay so that is five on each side next one is the ball drop um i've got quite a big ball here it's a 0.5 kg so it's got a bit to weight to it it's up to you guys if you find that too big or too heavy it's not a problem use a tennis ball or a table tennis ball maybe or even a pair of socks or something as long as you can basically have your arm out right and just drop it just a little drop drop catch drop catch drop catch catch okay we'll be doing 20 of them on each hand okay and then the last and final exercises is the clock tap this is what i call it you just got to imagine if you've got a clock around you i'm gonna balance on my left leg at first i'm gonna move with my right and i'm gonna imagine i'm gonna go to 12 o'clock attack three o'clock six o'clock nine o'clock okay then you swap sides you can or you could do all of them on one side it's entirely up to you so i'll balance on my right leg this time and then 12 o'clock nine o'clock six o'clock three o'clock like so and then we'll do five on each side so that's all the exercises i'm just going to briefly run through them all again so squat jumps 10 theraband punch 10 on each side if you don't have a fair band again like i said you could probably use a ball which it's not going to have the same effect but at least you can still take part in the exercise next one spiderman press up so sp press up position and then instead of doing up and down we're bringing our right leg to our right arm left leg to our left arm okay next one is single leg lunges lunges sorry five each side again you can use a weight or you don't have to use weight that's entirely up to you uh next one it's thera-band internal rotation so something like that again if you have a thera-band you can use a weighted ball or something you can find around the house uh next one was seated rotation five each side so on your bum you can either have your feet on the ground or not and then tapping each side okay and then the next one is ball drop so again hand out in front drop one two three four like so and then the last one was the clock tap so balancing on your right or left leg up to you first and then you tap forwards side back behind okay so you guys can do this as much times as you want i would probably maybe try and do it ten times through if you can in a row with you could either take a little rest in between each a lot of the eight exercises so do eight then have a rest and then do another eight and do it ten times or if you really wanna challenge yourself what you can do is just go through all of it ten times as quick as you can but on the ones i did say about keeping control make sure you go through them a lot slower okay hope you guys uh have fun having a go at that and keep safe everyone bye