Hello everybody. Chris Jordan here and welcome to my 7 minute standing workout. No floor exercises, just a chair and a wall and that’s all you need. We do 12 exercises, 30 seconds per exercise with a 5 second break in between. Remember, ask your doctor and make sure you can exercise safely before you start exercising. Do not exercise if you think you will experience any adverse effects. And of course, during exercise, stop immediately if you experience pain and problems. Make sure you warm up and we’ll get started. All right, here’s our first exercise – marching / jogging in place. Let’s go. Raise those knees. Pump those arms. This is a cardio exercise. The goal here is to increase our heart rate. If you can, let’s go for a jog, a jog in place. Pump those arms. Raise those knees. Get on the balls of your feet. Pick up the pace if you can. To look good. Well too much then slow it down. Go back to a march in place. Remember only for your fitness. 3, 2, 1. Done. Next leg exercise – chair support squats. Here we go. Feet about shoulder width apart, knees slightly bent, then lower yourself towards the chair. Use your arms to keep your balance. Go as deep as you can while maintaining good form and technique. Keep those knees behind your toes. Can’t go that deep, that’s OK. Come down halfway. Nice. Go on. Again, use your arms for balance. 3, 2, 1. Done. Time for something for the upper body. Let’s do a wall push up. Hands against the wall, feet away, body straight from head to heel, and then lower yourself and press against the wall. Feel your arms, shoulders, and chest work every time you lower and push yourself away. Too heavy Bring your feet a little closer. Too simple? Bring your feet a little further away. You are doing great. Keep breathing. We are nearly finished. 3, 2, 1. Next exercise for the crunching bike crunch. Hands behind ears. Here we go. March in place, bringing the opposite elbow to the opposite knee. Rotate your upper body while gritting your abs. To look good. If you can’t touch the knee with your elbow, just do the best you can. Get as close as you can, but make sure to grind your abs and bring your upper body towards the lower body. 3, 2, 1. Done. Time for cardio training – standing or squatting and boxing. Let’s go. Feet shoulder width apart, slightly wider and powerful. There is your stand and your box. If you can, let’s throw both a squat and a box in. To look good. Remember the goal here – cardio. Let’s get that heart rate up again. Hit a little faster. Squat a little faster. Too much? Just stop and hit. Here we go. Almost there. 3, 2, 1. Done. Keep going. Leg Time – Chair Support Split Squat. Left foot in front, right foot behind. Drop your right knee toward the floor. Keep your front knee behind your front toes. There you are. Use the chair for balance and stability when you have to. Nice. All right, switch legs. Right in front, left behind. Same movement. Drop your back knee toward the floor. Nice upright posture. Keep breathing. Adjust your range to suit your fitness level. 3, 2, 1. Done. Let us continue. Time for an upper body exercise. Let’s do a push-up for chair support. Hands on the edge of the chair, feet away, and off you go. Get this body straight from head to toe. Lower your body towards the chair and feel your arms, shoulders, and chest work each time you lower and push it away. Squeeze the abs, squeeze the core, squeeze the glutes and legs together to keep the body straight and stable. Almost there. Here we go. 3, 2, 1. Go on. It’s time to do another core exercise. Let’s make a wall board. Forearms against the wall, feet away, body straight from head to heel. There is your plank. You can do this on the floor and you can do this against the wall. Same thing. Too easy again? Take your feet further away. Too heavy Bring your feet closer to the wall. You can do it. Feel the abs work hard to get that body straight from head to heel. Also squeeze your legs and glutes together. 3, 2, 1. Time to move on. Next exercise – stepping or jumping. Here we go. It’s cardio time. What is the goal? Let’s increase that heart rate. Here is the step lifter. If you can, join a springbok. A little harder, higher impact, but it will increase your heart rate. If you can do this, do it. If you can’t, that’s fine, you’re going back to a step. Let’s increase the heart rate, but do it safely. 3, 2, 1. Done. Time for a leg exercise. Let’s make a wall seat. Sit against the wall with your knees just above your ankles. Back flat against the wall, arms crossed. Hold this position. You can adjust again. Too heavy Come a little higher Too simple? Come down a little deeper. They will find the right level for you. Stick with it. You have it. Feel the muscles in your thighs work hard to hold you in place. You have that. Let’s go. 3, 2, 1. Done. Let’s work on the torso again. We go back to the wall, wall pushed up. Hands against the wall. You know what to do. Feet off and lower yourself. Again, feel your arms, shoulders, and chest work hard as you push back and lower yourself back against the wall. Keep breathing. And you know you can adjust your foot position to make it easier or more difficult. Almost there. Here we go. 3, 2, 1. Last exercise for the core standing side crunch. Hands behind ears. Look at that. Right knee to right elbow, left knee to left elbow. Do your best to touch the knee to the elbow. If you can’t, that’s fine, just do the best you can. Make sure you bend at the torso and core to bring your knees and elbows together. You will feel this on the sides of the abs, a side crunch. Excellent. 3, 2, 1. Done. Congratulations. You have just completed my 7 minute standing workout. Well done. Come back and try again.