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Estelle Matthews: Hi there, I am Estelle Matthews. Welcome to my ten minute exercise program. Today I am joined by a group of models, who just like me find it very hard to squeeze in a workout. And I've got a ten minute program today, hope you'll join me. This is a mini workout to low impact. So if you are just getting back into exercise, this should be perfect. Let's get going. You ready?
If you just first of all, warm up the shoulders. Take the shoulders up and over, right up to the ears. Take this like a big breather before we launch into this. And nothing in this program is going to be too stressful on the knee so let's just get started. We only got ten minutes. It's perfect to work through the body. Okay, coming up, turn over this way, forward. Take about eight reps here. Good, number four. And keep that neck relaxed. Couple of more, good. Now then if you take the hands up, shoulders and lift right up. You take it up here and lift up an over. So hands to shoulders, nice roll, roll the shoulders back and lift right up. Again, in to and up to.
Now just if you want to get yourself a bit motivated and heart rate starting to come up, top, in and out, in, if you can't planted on the first time, no worry, okay keep going. Hands up to air, okay. Alright, now take the hands back and you push. The shoulder blades squeezed together, feel the shoulder blades come to nice and close so you will stretch perfectly and the arms will feel like no worry. And take this on a pose, you squeeze. If the weight should be back should be healed and the knees soft. Take another eight to one. Two, three, four, five, six, seven, eight, good, relax, just shake the hands out, now done.
Now that let's see if we can just get the weight warm and moving. So out to the side and reach side to side to take it over and over and over and over. So it's an isolation you keep hips down with absolutely still, you don't involve the shoulders at all there. And speeding up once you suss that one over and over, good. Really relax into this, this is your warm up. That way. Now that you reach up, on goes body here. You curl well, the chin comes to the chest, the feet are still parallel and you are in curl. That was a slow motion, let's do another slow one this side. You lift and reach, bent those knees, take it around, and arm firm. Now up the feet, it goes like this, here we go, it's one, two, three, and four, it's one, two, three, and four, keep going, two, three, and four; one, two, three, four, and one, two, three, four: one, two, three, four, good, shake it out.
Hips, remember while you are pregnant, we all have to be in this pelvic tilts, so they are still important now. Pelvic tilts help you warm up that pelvic region and help you firm up around the abdominals. So hands on the hips, then you take your feet parallel throughout this one. And to side to side first of all before we do this interim still. Side and down, side, down, side, down. And this is the one way if you got the children in the room while you are doing your workout, they are going to giggle. Don't make them join in. Hands feeding out side to side, really relax the hip so you won't see any children by the end. That's it, loose this up, help you when you are up and firm, lift two, three, four, five, six, seven.
Now that's pelvic tilt. Take the hands over the quadriceps, stop at the thighs, relax your shoulders, and the hands with this, you can actually feel the muscle action in the legs, good. Now sent little spot, nothing too deep here. And you tuck under, three and four, release. Down, three, four and one, two, three, four, and squeeze down, three, four. You really have to feel that contraction and then you release it, the bottom can come right up.
Once again, you tuck on this, two, three, four, and squeeze, then again squeeze them out, this is where the fun starts. Lift, two, three, four, feeling it in the abs as well, under and under and under. Let's just hold it down in a few attractive position, that's it. It feels a bit strange but actually it's actually such a tense position, you can feel the torn abdomen, you can feel the bottom really squeezing. And under, good and shake it out, good. Now then just stretch, reach up to the sky, getting ready just to get moving a little bit now. So on the spot, relax your shoulders, set it like a pony tract. We are not doing into a full jog here, this is an low impact workout. This is why it's great for beginners because there's no chance to get overdo it, all over the knees, all the joints, so stick with this until you really build up, that's it.
And taking the arms up, the bicep curls. Bicep, seven, six, five, four, three, two, and one. Marching but we're going to step to the right first of all. Step together step touch, good, you'll feel the heart rate gradually come up, I'll count to it, five, six, seven, stepping right, one, two, three, step. Now lots of knee action here, upper body is relaxed. We'll move the arms in a minute. Just getting used to one thing at a time, find the rhythm, get into that pain. You can do this around the room, you have the children following, you can have a baby or a toddler in your arms. If you haven't work the arms, and here's how we do.
Biceps, up and down, slow arms but doesn't mean you're not working them, let's squeeze them with resistance, forget about your feet, lift and down. If you feel brave, you can those arms up, let's do it this time, one, two, one, two, one, two, one, two, one, two. Like if you can do this for the first time and back to the slow. Up two, three, down and up. Don't forget those arms out there to loop, they are there to look, just squeeze them, you can use free legs for insertion. But start up with very light weight. Use your weight being even.
Now then we're going to do, just relax, but keep the feet moving. Heart rate is still up. One final exercise in this ten-minute program. We're taking step together step kick. Now the idea is to keep the legs straight, to work down the side of the leg, tone those thighs. Feel as if you've got some resistance on the ankle. So if you can, just imagining dropping a weight round by those trainers so that you can feel the heaviness in those ankles. As you do about eight reps, you'll start to ache. And these can be done in a static position, let's do some now. You just take a lift and touch, lift and touch.
Heel is on top of the movement. So bleat with the toes, that will be working the inside of the thigh. We're concentrating on shaping and toning the side here. Five, six, seven, eight, now bend, come over to the other side, and remembering it's not important how high you get your legs because it's the turn in movement. You're not going to get it up by your ears anyway, that's not the point. Lift, touch, lift, touch, lovely, lift, touch, lift. If you want to go, one, two, really likely to touch down, don't prompt it down. Last one, good. I want you to shake your legs out. If your foot will kick side to side.
So there you go, that's ten minutes of a low impact workout program. And you can build up to the high impact version once you get back into exercise. So just ten minutes once to three times a week and you really will notice the difference to your fitness levels.