Full Body WO Day 4
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🛠️
LifestyleTranscript
00:00 Hi, I'm Salsa. Today is the fourth day of 7 Days Simple Abs Workout.
00:10 The first exercise is Side Lunges.
00:13 I want to remind you that this is the same as the second day.
00:16 So I will finish the first two sets.
00:19 For example, Side Lunges will be done twice.
00:23 So it will be different.
00:24 The first and third days are the same.
00:27 The second and fourth days are the same.
00:30 Let's start Side Lunges.
00:34 It's the same as the second day.
00:39 Slowly, we start.
00:41 The count is 2 x 10.
00:44 2 x repetition.
00:45 10 x repetition.
00:46 Slowly.
00:48 If it's not wide enough, it's okay.
00:50 One.
00:52 Again, good.
00:54 Two.
00:55 Nice, breathe in.
00:57 Three.
00:59 Again.
01:00 Four.
01:04 Slowly.
01:06 Five.
01:08 Good, again.
01:09 Six.
01:12 Again.
01:14 20 seconds.
01:16 Eight.
01:19 A little bit more.
01:25 Nine.
01:26 One more.
01:29 Okay, let's take a break.
01:35 If you want your legs to be wide, it's okay.
01:39 The important thing is to feel comfortable.
01:40 Then, we continue to Side Lunges.
01:45 I started with the left one first.
01:48 So, the left one is still consistent.
01:50 Let's start.
01:53 Slowly.
01:54 Don't rush.
01:55 Nice, again.
01:58 Slowly.
02:00 Breathe in.
02:02 When you go down, breathe out.
02:05 Inhale.
02:06 Exhale.
02:08 Good, again.
02:09 Five.
02:10 Good, again.
02:12 Slowly.
02:13 Six.
02:15 Good, again.
02:18 A little bit more.
02:22 I can feel the heat.
02:23 Nice, again.
02:25 One more.
02:29 Not yet.
02:31 One more.
02:32 Okay.
02:35 Now, we continue to Wall Sit.
02:38 It's like sitting on a wall.
02:41 It's the same.
02:42 Two times, 10 seconds.
02:43 Slowly.
02:47 Take a comfortable position.
02:50 We're going to go down.
02:52 I think it's 90 degrees.
02:54 Okay.
02:58 Let's count.
02:59 1,001.
03:00 1,002.
03:01 1,003.
03:02 1,004.
03:03 1,005.
03:04 1,006.
03:05 1,007.
03:06 1,008.
03:07 1,009.
03:08 1,010.
03:09 Let's go up first.
03:11 Slowly.
03:12 Take a rest.
03:13 While breathing.
03:14 Slowly.
03:18 While breathing.
03:19 Take a rest.
03:20 We continue to Wall Sit.
03:23 The last 10 seconds.
03:25 Breathe.
03:28 Okay, let's continue.
03:30 The same count.
03:33 Let's start.
03:34 1,001.
03:35 1,002.
03:36 1,003.
03:37 1,004.
03:38 1,005.
03:39 1,006.
03:40 1,007.
03:41 1,008.
03:42 1,009.
03:43 1,010.
03:44 It's so hot.
03:48 Oh my God.
03:49 Okay, let's continue to the next movement, which is Side Plank.
03:55 This is a modification of Side Plank.
03:59 So, it's not like the first or the second day.
04:01 I forgot.
04:02 If it was the day before, we did Side Plank full.
04:05 But this time, the leg stays down.
04:08 So, it will be easier.
04:09 The same count.
04:11 2 x 10 seconds.
04:12 All the same.
04:13 So, the first leg is down.
04:17 The other leg is straight.
04:19 It's easier.
04:20 Let's start.
04:22 Slowly.
04:24 Pull your elbows.
04:26 Let's start.
04:28 1,001.
04:30 1,002.
04:31 1,003.
04:32 The arm is the main part.
04:34 Not the leg.
04:35 1,006.
04:37 1,007.
04:38 You can do this with your hand.
04:41 As you like.
04:43 Okay.
04:45 Let's count the seconds.
04:47 As long as it's enough.
04:49 If you only need 5 seconds, it's okay.
04:55 But if you need 10 or 15 seconds, it's okay.
04:58 Let's repeat.
05:02 The right leg stays down.
05:05 The left leg straight.
05:06 To the front.
05:08 But, the leg is still a little bit touched.
05:10 Let's start.
05:11 Breathe in.
05:13 Breathe out.
05:14 1,003.
05:17 1,004.
05:18 1,005.
05:19 It's easier.
05:20 It's more comfortable.
05:21 1,007.
05:24 1,008.
05:25 1,009.
05:27 Okay.
05:29 You can drink some water.
05:33 Let's repeat.
05:37 The left leg stays down.
05:42 I will start with the left leg.
05:44 I will start with the left leg.
05:47 Let's go.
05:50 Breathe in.
05:52 If you want to be more challenging, you can raise your leg.
05:57 1,007.
05:59 1,008.
06:01 1,009.
06:03 1,009.
06:05 Okay.
06:07 Let's count the seconds.
06:09 Breathe in.
06:11 Breathe out.
06:12 Don't drink water yet.
06:13 We just drank water.
06:14 Let's continue.
06:17 The last one is the side plank.
06:23 Let's go up slowly.
06:25 Breathe in.
06:28 If you want to be more challenging, you can raise your leg.
06:32 1,005.
06:34 1,006.
06:35 1,007.
06:36 1,008.
06:38 1,009.
06:40 Okay.
06:41 It's hot.
06:43 Okay.
06:45 Let's go up again.
06:47 We will go up and down.
06:50 We will do lunges.
06:52 It's like the second day.
06:56 I remember the second day.
06:58 I will start with the left leg.
07:01 The left leg is okay.
07:02 2x10.
07:04 Breathe in.
07:07 Breathe out.
07:09 Slowly.
07:10 3x10.
07:13 4x10.
07:15 5x10.
07:17 6x10.
07:19 7x10.
07:21 8x10.
07:23 9x10.
07:25 Okay.
07:27 Let's switch to the right leg.
07:30 Breathe in.
07:33 You can take a rest.
07:34 You must be tired.
07:37 I will check your heart rate.
07:39 It's 120 now.
07:41 Your heart rate is okay.
07:42 Let's continue with the right leg.
07:47 Be careful.
07:49 Slowly.
07:51 Let's go down.
07:52 Breathe in.
07:55 Breathe out.
07:57 4x10.
08:00 5x10.
08:01 Nice.
08:02 6x10.
08:03 7x10.
08:05 Good.
08:06 8x10.
08:07 9x10.
08:09 Okay.
08:11 We're almost done.
08:13 Let's continue.
08:15 Repeat this one.
08:17 Then, we will continue with the next exercise.
08:20 Breathe in slowly.
08:22 It's okay.
08:23 Take a rest.
08:24 Don't rush.
08:25 Let's continue with the left leg.
08:29 Slowly.
08:32 Let's start.
08:35 Slowly.
08:36 Good.
08:37 4x10.
08:39 5x10.
08:41 6x10.
08:43 Don't forget to breathe.
08:44 Because, the breath is the most helpful.
08:47 Good.
08:48 Okay.
08:50 Take a rest.
08:51 Let's continue with the right leg.
08:53 Slowly.
08:55 Get your legs ready.
09:03 If you're ready, let's continue.
09:05 Slowly.
09:08 Let's start.
09:09 Again.
09:11 Good.
09:13 Nice.
09:16 7x10.
09:18 8x10.
09:19 9x10.
09:21 Okay.
09:23 This is the last exercise.
09:26 It's like the third day.
09:28 It's called "Push Up Plank".
09:31 Let's go down.
09:32 This is the last exercise.
09:33 I promise this is the last exercise.
09:36 Slowly.
09:39 Remember, this is a push up.
09:41 Don't go down yet.
09:42 Because, we're not training the chest.
09:44 We're training the core.
09:45 The abs.
09:46 Slowly.
09:49 10x10.
09:52 Yes.
09:57 Good.
09:58 Again.
09:59 2x10.
10:01 Again.
10:02 Take a rest.
10:04 Slowly.
10:07 Again.
10:11 2x10.
10:14 Okay.
10:17 This is the last exercise.
10:21 I'm sure you're tired.
10:23 But, I'm excited too.
10:25 Because, this is the last exercise.
10:27 But, I'm a little bit sad.
10:29 Because, in the training phase,
10:31 there's a phase that we're happy.
10:34 Because, we're burning bad calories.
10:39 Bad fats.
10:40 It doesn't mean we can't have fat.
10:43 But, we still have fat.
10:44 But, we're burning bad fats.
10:46 Okay.
10:48 Before the last exercise.
10:49 This is the last exercise.
10:50 I promise this is the last exercise.
10:52 Let's start again.
10:54 Make sure you don't move your body.
10:56 So, you won't move.
10:57 You can use a towel.
10:59 Or, you can wipe your body with a tissue.
11:01 Let's start.
11:03 The last one.
11:04 Don't rush.
11:06 Do it slowly.
11:07 You can move your feet.
11:09 You can straighten your legs.
11:11 Slowly.
11:13 Good.
11:14 Again.
11:15 Focus on your core.
11:18 Again.
11:21 Again.
11:24 Take a rest.
11:26 You can continue.
11:27 Let's take a rest.
11:29 There are 3 more repetitions.
11:34 Not 3 sets.
11:35 3 more repetitions.
11:37 Okay. Let's continue.
11:39 Slowly.
11:41 2.
11:45 1 more.
11:46 1.
11:47 Oh my God.
11:50 I'm so tired.
11:52 Okay.
11:55 On the fourth day,
11:56 we did a lot of up and down exercises.
11:59 But, we focused on our core.
12:02 We will continue on the fifth day.
12:05 The fifth day.
12:07 The fifth exercise.
12:08 It will be more challenging for you.
12:11 So, stay tuned on the fourth day.
12:14 See you on the fifth day.
12:15 Bye.
12:16 Good job.
12:17 Bye.
12:18 [Music]