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00:00Welcome to XFitDaily. I'm Jason Charchan. We're going to start with our warm-up, so everyone at
00:09home, start out and join us as well. So today, Aaron and Asha are joining us for the hot seat
00:16workout, and it's called the hot seat workout because as you can see, we're going to be using
00:21a seat right here. The exercises we're going to be doing today are going to be squats, dips,
00:26crunches, step-ups, and push-ups on the chair. Each exercise is going to be performed for 30
00:35seconds non-stop, and we're going to go three times all the way through. All right, ladies,
00:40you ready? Let's start with the squats. We're going to stand right in front of the chair,
00:44feet are slightly wider than shoulder width apart, elbows are straight ahead, squat down,
00:48and then right back up. We're going to do this for 30 seconds non-stop. This exercise is going to be
00:54great for your glutes, your quads, and also your core when you look straight ahead and keep that
01:00nice balance the whole time. Now, I'm going to go ahead and join these ladies for the first time
01:04through, and for the second and third times through, I'm going to monitor their form and see if they're
01:09making any errors in there so I can tweak those. Okay, we have five seconds left. Keep it up, ladies.
01:14Four, three, two, one, and relax. The next exercise we're going to do is dips. So go ahead and get
01:22position and get started right away. Dips are going to be great for your triceps, the back of your arms.
01:28One key you want to note here is you want to keep your back as close to the bench as you can when you
01:34come all the way down. So you might brush up against it just a little bit at the bottom, but that's okay.
01:39It's better that than being too far away because then your triceps aren't doing as much work.
01:44You also want to make sure you're coming down as far as you can. Pause for a second,
01:48come all the way up. Okay, three seconds. Just get a couple more ladies. Two, one, and rest.
01:55Third one we're going to do is focus on abs. Just regular crunches, but our feet are going to be up
02:00on the chair. So go ahead and get started. Thirty seconds, we'll crunch it up. And now the reason we
02:06have our feet up on the chair right here is what that does is that helps take our hip flexors,
02:12which are right here, out of the equation for the exercise. That makes sure that our upper abs
02:17right here, which we're targeting, are doing all of the work. All right, crunch up and hold for one
02:23second at the top each time. Okay, we're down to seven seconds, ladies. Keep going. And five,
02:31four, three, two, and rest. Excellent. Go ahead and stand up. You have step ups next. Hands on your
02:39hips. Go ahead and step up with your right and then step both down. We're going to switch each time.
02:44So we're going to lead with our left for the second time through and then alternate back and forth and
02:49lead with the right. For this one, keep your hands on your hips and keep your shoulders nice and tall.
02:55The best idea is to look straight ahead or slightly above, and that's going to help keep your
03:00balance. Don't be overly concerned with which leg is coming down. Just make sure that you're
03:05alternating which leg you're stepping up with each time. Okay, just one more time here. And good.
03:11Last but not least, we're finishing up with push-ups. Put your hands on the handles right here. Go ahead
03:16and start, ladies. Hands on the handles right here. Come all the way down to 90 degrees. Push all the
03:22layup. Inhale on the way down. Exhale and push all the way up each time. Inhale, exhale. Excellent.
03:31And for this one, it's going to be important that you keep your body in a straight line throughout.
03:36So you want to make sure from your shoulders all the way to your ankles, it's in a nice straight line.
03:41Eight seconds. That's going to ensure that your core, your abs, and your lower back are being engaged at
03:46the same time. Okay, just one more rep, ladies. Excellent. Two more rounds to go. Okay, so start
03:52back with the squats. So it's non-stop. There's no rest at all. Keep going. Start with the squats,
03:56and I'm going to monitor your form and make sure you're doing everything properly. Excellent. And if
04:02you can, if the first time it didn't feel like it was much of a challenge, feel free to go a little
04:07bit faster. So if you get, I mean, I think you could both go a little bit faster at this point. Just go down
04:12quick and come up quick each time. The idea is when you get to the end of 30 seconds for all these
04:17exercises is that you should feel burned out, but not entirely exhausted. Okay, we have three seconds.
04:23Two, one. Excellent. We're going over to the dips now. Hands are on the bench right there, so no rest.
04:30Right to it. This one, you want to keep your body as close as you can to the chair and keep your knees
04:37locked and your body in a straight line. So it should look kind of like this all the way
04:41throughout the exercise. Come down and pause for just a second at the bottom. Come as low as you can.
04:48Depending on your strength, you might not be able to come all the way down. But if you can come all
04:52the way down, that would be the best way to do it to do the most benefit out of it. And work your triceps
04:57right here the most. Okay, we're down to three seconds. Three, two, and excellent. Next, we have the
05:02crunches. So feet are up right there. And for this one, a general rule of the thumb, whenever you're
05:09doing any extra, whenever you're doing any type of crunches where your feet are elevated, is you
05:13want to keep your legs at 90 degrees. So by 90 degrees, what I mean is that your knees are going
05:18to be directly above your butt or your hips right there. Perfect. And then so we're going to crunch
05:23it up. Pause for just one second right there. For crunches, you also want to be aware of your head
05:29on the way down. Just be careful that you don't bump it when you come down. So always come down slow and
05:34controlled and keep your neck bent forward just slightly each time. Just two more seconds, ladies.
05:39One more. Excellent. We're going over to the step-ups now. Let's start with the right leg. So get going
05:45as quickly as you can. All right, how are you feeling so far, Aaron? Excellent. Asha, how are you feeling?
05:51Excellent. All right. Not just good? Not great? Not amazing? That's what I thought. I can see the sweat
05:57dripping down. All right, so for the step-ups are going to be great for your quadriceps on your right and your
06:02left side as well as your butt right here and your glutes. And it's also going to be great for
06:06your posture and your core by keeping yourself upright right there. And just like the previous
06:11exercises, go a little bit quicker if it's a little bit too easy for you. All right, we're done with
06:16this one. Last but not least is going to be the push-ups here. All right, so grab onto the handles,
06:21slowly come down, and then push all the way up right there. And let's go a little bit quicker this
06:26time, ladies. We want you to be totally burned out at the end of the 30 seconds. So just like I was
06:31mentioning before, all of these exercises are scalable, meaning that no matter what difficulty
06:37level you're at, what strength level, conditioning, whatever you want, however you want to term it,
06:42you can modify the exercise very simply by the speed or the angle so that you can get through
06:48the workout and have a great and effective workout every single time. Excellent. All right,
06:52one more time through. One more. That's two. That's two. So make it count. No holding back at all this
06:56time. Let's see what you can do. If you're cheating, I'll know. So we're starting with this. So
07:00right to the squats. Quick. So we should be able to get about 20 squats during this 30-second time
07:04period. Perfect. Touch all the way down and come right back up. Even though you're going quick,
07:09still try to pace your breathing to match the movement. So they're breathing in on the way
07:15down right here and exhaling on the way up. It gets a little bit trickier as you go a little bit
07:20faster, but it still should be pretty manageable to do throughout the entire 30-second time period.
07:26Okay, we're down to four seconds. Three, two, one. Excellent. Back to the dips right here.
07:33Back to the dips. I see a little bit of sweat, but not as much as I was hoping for. Come on,
07:36ladies. Push a little harder. Push a little harder. Come on here. All the way down. Quick on the way up.
07:41Great job. She's doing, as you can see, she's doing a great job of keeping her back straight right there.
07:45Great job of keeping her knees black and her legs straight right there. Perfect. And a modification you
07:50can do for this one as well is instead of having your legs straight, you can bend your knees and
07:55put your feet flat on the ground. And that's going to make it slightly easier if you're more of a
07:59beginner or don't quite have as much upper body strength as these two ladies do. We're down to
08:04two seconds. Okay, we're going right to the crunches next. Feet are going to be up on the chair
08:09right there. Most importantly, just like last time, we focused on legs. They're going to stay at 90 degrees.
08:14Perfect. So you want to suck your stomach in at the beginning tight. Crunch up so you feel your
08:20shoulders come off the ground each time. Hold it for just a moment and then slowly come back down
08:25and just be aware of your head and your neck on the way down so you don't injure yourself.
08:31All right, so a little bit quicker this time, ladies. Squeeze it tight. Aisha, how are you feeling?
08:34How are your abs feeling today? Excellent. Just keep your hands on your shoulders right there. Perfect.
08:39Three seconds. Three, two, one, and relax. Last time with the step ups. I know you probably thought
08:45this moment would never come, but it's here. Last time, step it all the way up. Keep it quick.
08:4930 seconds. And for this one, if you're using a chair, just make sure, because you can see the
08:54chairs are moving a little bit, just make sure the chair is stable and then you have good balance
08:59if you're doing this so the chair is securely locked into the floor or in a good position because
09:03you don't want any accidents to happen. It's good not to have it on a slippery surface. As you can see,
09:08we have it attached to the mat right here so that it stays basically locked in place for the entire
09:1430 seconds. Okay, three seconds, two, just one more. All right, push up. This is it. No holding back.
09:19As many as you've got. Let's see if you can do the most. I'm counting. I'm counting. Let's go. One,
09:23count your head for me. I can't watch you both simultaneously. Three, four, last 30 seconds.
09:28Make it count. Make it count. Excellent. Perfect. Keep those bodies in a straight line. Come all the way down
09:33to 90. Excellent. Keep it up. This is it. This is it, ladies. Hips got to come down here. Hips got to
09:41come down. Here we go. There we go. She's cheating on me. You say competition, people start cheating.
09:45That's how life works. All right, five seconds. Three, two, one, and nice work.
09:56Excellent work. All right, guys. That was our hot seat workout. As you could tell,
10:05you really don't need much equipment at all to get a great full body workout no matter what fitness
10:10level you're at. So be sure to subscribe to XFit Daily and you can work out with us every day.
10:16Until next time, I'm Jason Charchan. See you next time on XFit Daily. I really liked the workout,
10:22the hot seat. It was a good combination of arms, abs, and legs, and it was really good using the
10:28chair. It's really different. I loved it. It worked my arms, my core, and my legs. It was really great
10:33that I could work out all of them. I loved using the chair because it was something different. It's
10:38something I could do in my home. My favorite exercise at the hot seat would definitely be the step up to
10:43the chair. I really liked how it focused on your alignment to your body. My favorite exercise would be
10:48the crunches. I really liked putting my feet up on the chair because it really did take off a lot of
10:53the strain on my hip flexors, and I was able to focus a lot on my core. The most challenging exercise
10:59for me would probably be the dips because I don't work my triceps very much, so I felt the burn a lot.
11:05Yeah, and I would have to agree with Erin. Definitely the dips as well. I have very weak
11:09upper body strength and the movement, it's a little bit more strain on your wrists as opposed to doing them
11:15on the floor, so I thought that was a little bit more difficult, more challenging.