This is a seven-minute workout that you follow for seven days to lose between one to two inches from your waist, and, as a weight loss expert I know what works. So I've put together this program. You follow it for exactly seven days, and I've had such an incredible response on social media that I decided to create it as a video for you in real time. Now, if you haven't done a warm-up, hit the pause button. You march on the spot for one minute. If not, we will get straight into this seven-minute workout, so the first move we've got coming up, you've got 10 seconds before it starts just so you can see the move. We are just doing straight leg kicks and taking the opposite hand towards the foot.
You're going to be doing this for a duration of 60 seconds, so the key thing with this is to keep your back nice and straight, and this exercise routine that I've designed for you is going to be doing two things.
We're going to look at doing calorie burning, so we are going to be reducing any excess of body fat, which means we are going to be helping to reduce any belly fat.
Then also, all these exercises that I've specifically created for you are going to be toning and strengthening and sculpting your waist and your tummy muscles, all right.
That's good. so you're doing another 30 seconds so the aim is you are gonna do this workout seven days in a row So for the first day today you can have my voice on so you can hear the narration and the coaching then when you do day two day three day four et cetera you can mute me and have on your favorite music but please promise me you do this for seven days because I know you are going to love the results and let's go last five seconds four three two and one all right
So move number two you've got a 10 second preview before we start i's going to hold the arms up in front and you're just going to take one foot from one side to the other. It's called a pendulum swing if you don't like doing impact and jumping you can just step that from one side to the other so this one here we again We are helping to increase your calorie burn.
we're toning through your waist. We're working through those abdominals that's good and we're just doing it non-stop again w
We are doing that duration of 60 seconds but you're already 20 seconds down you just got 40 seconds to go and keep thinking about the benefits remember in life if you put in 100 you get in results of 100 back
so that's where I really want you to focus this week on doing this for seven days non-stop and also aim to do it first thing in the morning that way you have then preset your digestion your calorie consume until the end of the day okay that is great and we've quite recently got most recent 10 seconds coming up at this point of this move.
so let's just keep going it's feeling challenging but just think you're increasing your heart health your fitness your well-being so we are doing more than dropping the inches all right. we got three let's go two and one so move number three that we're going to be doing this one we're going to reach up to and walk out if you find it too hard to come all the way down onto the ground what I suggest you do this move standing close to a sofa furthermore,
You can then walk your hands out onto the couch and afterward return up assuming that you find it excessively difficult to come right down onto the ground so we're leaving so this one again we are as yet expanding your calorie consume and we're playing out an activity which is additionally going to serve to truly strength and develop those tummy muscles that's good reach up and then walking that out that's good keeping that going reaching up so you are nearly halfway through on this one that's good and reaching that back up and remember the more you excise
And if you do this for the duration of seven days every day you do it you're increasing in your health but you are also increasing your active muscle tissue which means you are going to reset your metabolism will normally speed up your metabolic rate so you will observe that you are consuming more calories consistently because of doing these exercises and we have now got most recent five seconds I'll count you down four we should go three two and one OK so for our best course of action move four we will do a skater's thrust so we are simply taking it from one side to the next now with this one
it's a really good calorie burning and if you really exaggerate bringing that arm over do that for 60 seconds that's going to help shape and sculpt into the waist that's good and so we're well over halfway well over halfway through today's workout
so let's just keep going keep focused and remember right now you are investing in you and your health and I know as a trainer how to transform bodies and minds these are results from my workouts of every single age every background people that have never even worked out before or have worked out who've done diets and their weight has yoyoed backwards and forwards mine is about keeping the results
it's about a lifestyle. it's about seeing your body change that's good and let's just keep going you've got last 10 seconds coming up now and let's just keep going you can do it and I'll count you down from the last five nearly done
so this is really a nice aerobic exercise and sculpting three let's go two and one all right so we are already now on move number five now this one you're going to be in a split stance and it's as if you're about to sprint and we're gonna do 30 seconds on one leg then we will change to the other leg okay so let's drive that up that's good so with this one here the benefit here you are working through your upper body you're working through your middle body
we're toning through your abdominals , we're working on your core stability ,we're also turning through the legs let's just keep that going that's good and you want to keep pushing yourself when it feels challenging that's when we really get the results
that's good we've got 10 more seconds left on this leg then we're going to change to the other side let's go four take it three two and one let's now change take that to the opposite leg
so you're driving that leg up as if you're about to run keep going that's good and then we just got two moves after this so we are nearly done
Today keep thinking of those benefits and look at these real results, this is as a result of simply working out and eating a healthy diet, all right that's good let's go last 10 seconds and then we've got from now
let's drive it up go five take it four three two and one all right so move number six , stand with your feet wider than shoulder width distance apart, we're going to reach the hands up and then down to the sides
this one here again we're just increasing the calorie burn but also what we're doing now, we're shaping into the waist this is where we're going to lose those inches
take it from one side to the other make sure you don't lean forwards neither lean backwards, you're literally just going down to one side and really take that arm out as far down try and get it beyond the line of the knee ,reach it across that's good coming down so these side bends are really good for working your internal and external obliques which means these crisscross muscles across your waist help to draw in those tummy muscles that's good and reaching that over
so we are less than halfway through on this one that's good and you've just got now 20 seconds to go let's keep that going each time try and come down a little bit further and then we've got the last move now the last move
we're going to come down onto the ground to perform the abdominal crunch if you don't like doing exercises on the floor for your tummy you can stand up and just do knee lifts for 60 seconds alternatingly lifts all right so let's now come down onto the ground
this is a move seven fingertips to the side the head we're gonna crisscross so you take the elbow over towards the opposite knee
we're doing this for a duration of 60 seconds the reason why I've chosen you this abdominal exercise to do is this one engages all three major muscles so we are working through what's known as the transverse abdominis your deepest abdominal muscle it's also working through your internal and external obliques that's what shapes the waist and then it's working on the top muscle the rectus abdomens which is the long one that is attached from underneath your ribs all the way down to the pubic bone all right you are doing really well ......
you have just got now last 30 seconds for me so keep going that's good it's all about pushing yourself to the max remember we are just doing seven minutes and you are just doing seven days for me non-stop ..
we're gonna get amazing results and because we're just doing seven minutes we're not gonna worry about a rest day. we're just gonna go for it seven days to see one to two inches off your waist and let's just go for it
you got last five seconds from now four take it three two and one and that is your seven minute workout complete
now I'm going to quickly run through a cool down stretch and also some tips for you if you really want to see results.... if you need to hit the pause button to grab some water if not we will get straight into doing some stretching so the first thing that we want to do is it's a good idea to actually take your measurements today and if you can with a tape, measure around the narrowest part of your waist
it's also really good idea to measure at the widest part of your hips because you might find that it comes off more from the hips or it might come off more from the abdominals but if you make a note of these two measurements and in just seven days...… if you stick to it
but what you need to be is be strict and make sure you don't miss out on a workout the other thing is be super good with nutrition and I promise you if you do that you will see results okay that's good and the great thing is by doing this challenge
it's also going to really help to re-energize you..... it's going to get you on that positive road that healthy lifestyle and the nutrition it simply doesn't have to be about eating just a lettuce leaf you can enjoy food there are so many lovely recipes
make sure the supporting legs slightly bent on that one and let's now just take the arms behind just fill stretch through the upper back and remember with fitness
fitness rewards you in so many ways,,,, there will be so many benefits you are going to get from today's workout you now will have so much more energy you will feel in control
it helps improve your confidence, your health, your well-being, your mental state, absolutely everything and just let's reach the arms up so we have also worked through the arms the legs absolutely everywhere so well done
let me know how many inches you lost....
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