Day 11 is here! Today’s yoga session emphasizes restorative movements and deep breathing to support digestion and promote relaxation.
✨ **Highlights:**
1. **Soothing Warm-Up**: Begin with gentle stretches and calming breathwork to prepare your body. ️
2. **Restorative Poses**: Focus on poses that gently stretch and massage the digestive organs. ♀️
3. **Deep Breathing Exercises**: Practice deep breathing techniques to enhance digestion and reduce stress. ️
4. **Gentle Twists**: Detoxify your body with gentle, restorative twists.
5. **Relaxation & Meditation**: End with a relaxing meditation to calm your mind and body.
**Pro Tips**:
- Take your time with each pose and focus on your breath to deepen the practice.
- Maintain a diet rich in fiber and hydration to support your gut health.
- Reflect on your progress and the positive changes you’re experiencing.
**Join us for Day 11 and rejuvenate your digestive health with this restorative yoga session!**
#YogaForGutHealth #Day11 #GutPhaseYoga #HealthyLiving #WellnessJourney #MindBodySoul #FitnessGoals #DigestiveHealth #YogaEveryday
✨ **Highlights:**
1. **Soothing Warm-Up**: Begin with gentle stretches and calming breathwork to prepare your body. ️
2. **Restorative Poses**: Focus on poses that gently stretch and massage the digestive organs. ♀️
3. **Deep Breathing Exercises**: Practice deep breathing techniques to enhance digestion and reduce stress. ️
4. **Gentle Twists**: Detoxify your body with gentle, restorative twists.
5. **Relaxation & Meditation**: End with a relaxing meditation to calm your mind and body.
**Pro Tips**:
- Take your time with each pose and focus on your breath to deepen the practice.
- Maintain a diet rich in fiber and hydration to support your gut health.
- Reflect on your progress and the positive changes you’re experiencing.
**Join us for Day 11 and rejuvenate your digestive health with this restorative yoga session!**
#YogaForGutHealth #Day11 #GutPhaseYoga #HealthyLiving #WellnessJourney #MindBodySoul #FitnessGoals #DigestiveHealth #YogaEveryday
Category
📚
LearningTranscript
00:00What's up everyone? This is Deepak Singhal. Welcome to Being The Fittest.
00:11Today's video is going to be strength plus cardio workout.
00:15But before that, for all the members of Being The Fittest family,
00:20today we have a surprise for you.
00:23And this surprise is that a new person is going to join us today.
00:28He will train you, motivate you and inspire you to achieve your health and fitness goals.
00:35And he is none other than my wife, Taranasi Gohil.
00:41Certified personal trainer, yoga practitioner,
00:44who will help you inspire, motivate and work out.
00:49So let's welcome Taranasi Gohil.
00:51Welcome.
00:55What's up everyone? This is Taranasi Gohil.
00:58Thank you so much for welcoming me to the channel.
01:02Thank you so much.
01:05So let's start today's workout.
01:08Today's workout is a combination of strength and cardio workout.
01:13Today we are going to do 15 exercises.
01:18And we have combined these 15 exercises in such a way that
01:21not only will you be able to do your cardio workout,
01:24but you will also be able to strengthen your muscles and increase your strength along with endurance.
01:32You have to perform each exercise for 30 seconds.
01:35You will get a 15 second break.
01:37In that 15 seconds, you have to take rest.
01:39You can drink water if you want.
01:40And you have to get ready for the exercise.
01:43So let me set the timer.
01:45You will get 15 seconds to get ready.
01:50Go.
01:52The first exercise we are going to do is knee march.
01:56You have 5 seconds. Get ready.
01:59In knee marching, you have to lift your knee and then put it down.
02:03Then lift the other knee and put it down.
02:06With your left leg, one.
02:07Without lift.
02:09Without lift.
02:11Without lift.
02:14You have to exhale on every repetition.
02:17You have to warm up your body.
02:19You have to do it easily.
02:20You don't have to put any pressure.
02:33Rest.
02:35The second exercise we are going to do is four way.
02:38It means we will open our legs.
02:42And you have to touch your elbows with both hands.
02:45Then forward.
02:46Then inside.
02:47And then up.
02:48Okay.
02:49Let's start.
02:50One.
02:51Two.
02:52Three.
02:53And up.
02:54One.
02:55Two.
02:56Two.
02:57Three.
02:58Good.
02:59One.
03:00Two.
03:01Three.
03:02And three.
03:03Fantastic.
03:04One.
03:05Two.
03:06Three.
03:07And up.
03:08One.
03:09Two.
03:10Three.
03:11Five.
03:12One.
03:13Two.
03:14Three.
03:15Six.
03:16Very good.
03:17One.
03:18Two.
03:19Three.
03:20Seven.
03:21One.
03:22One more repetition.
03:23Rest.
03:24Very good.
03:25The next exercise we are going to do is butt kicks.
03:26Butt kicks.
03:27This one.
03:28Good.
03:29Last six seconds.
03:30You have to do it easily.
03:31You don't have to put any pressure.
03:32Your body must be getting warm now.
03:33Your breath will increase.
03:34Your breathing will increase.
03:35You have to warm up easily.
03:36And then when I say, you have to put pressure.
03:37Warm up your body now.
03:38Let the circulations increase.
03:39Let the temperature increase.
03:40Easy.
03:41Heel to butt.
03:42Heel to butt.
03:43Heel to butt.
03:44Come on.
03:45Are you enjoying?
03:46Yes.
03:47Yes.
03:48You have to enjoy the workout.
03:49You don't have to take it like a punishment.
03:50Good.
03:51One.
03:52Rest.
03:53One.
03:54Two.
03:55Three.
03:56Four.
03:57Five.
03:58Six.
03:59Seven.
04:00Eight.
04:01Nine.
04:02Ten.
04:03Ten.
04:04One.
04:05Rest.
04:06Rest.
04:07Try to be active for 15 seconds if possible.
04:08Either you stand or keep walking.
04:09Your body has to be active.
04:10The next exercise we are going to do is inchworm.
04:11Come to the edge of the mat.
04:12Bend from here.
04:13Take your hand to the ground.
04:14And from there, two, three, four.
04:15Push-up position.
04:16In plank position.
04:17And return from there.
04:18Two.
04:19Three.
04:20Four.
04:21And five.
04:22Very good.
04:23Second repetition.
04:24We will increase the speed a little.
04:25Two.
04:26Three.
04:27Four.
04:28And five.
04:29Very good.
04:31Again.
04:32One.
04:33Two.
04:34Three.
04:35Four.
04:36Push-up position.
04:37One.
04:38Two.
04:39Three.
04:40Four.
04:41And five.
04:42Very good.
04:43You must be panting a little now.
04:44Very good.
04:45Return.
04:46Super.
04:47The next exercise we are going to do is standing knee-to-elbow.
04:48The knee is here.
04:49Will you show us a repetition?
04:50One.
04:51Two.
04:52Three.
04:53Four.
04:54And five.
04:55Very good.
04:56One.
04:57Two.
04:58Three.
05:00This is what you have to do.
05:01Yes.
05:02Come on.
05:03With your left leg first.
05:04Right hand, left leg.
05:05One.
05:06Two.
05:07Three.
05:08Four.
05:09Five.
05:10Six.
05:11Seven.
05:12Eight.
05:13Nine.
05:14Ten.
05:15Leg change.
05:16We will switch.
05:17With your right and left.
05:18One.
05:19Two.
05:20Three.
05:21Four.
05:22Five.
05:23Six.
05:24Seven.
05:25Eight.
05:26Nine.
05:27Ten.
05:29Two more.
05:30One.
05:31Two.
05:32Switch leg.
05:33Two repetitions.
05:34One.
05:35Two.
05:36Rest.
05:37Very good.
05:38Standing knee-to-elbow is done.
05:39Step in and out.
05:40The next exercise after this is to take more distance from the co-comfortable leg.
05:45One.
05:46Two.
05:47One.
05:48Two.
05:49One.
05:50Two.
05:51One.
05:52Two.
05:53Ready?
05:54Wide distance.
05:55Very good.
05:56Inside.
05:57Five.
05:58Six.
05:59Seven.
06:00Eight.
06:01Nine.
06:02Ten.
06:03One.
06:04Two.
06:05Three.
06:06Four.
06:07One.
06:08Two.
06:09Three.
06:10Good.
06:11Yes.
06:12Good.
06:13Nice.
06:14Speed up.
06:15One.
06:16Two.
06:17Three.
06:18Four.
06:19One.
06:20Two.
06:21Three.
06:22Four.
06:23One.
06:24Two.
06:25Three.
06:26Plank position
06:28Keep your hands on the floor
06:30You can also keep your forearms
06:32Make a quadruped position
06:34From there, one leg straight
06:36And then the other leg
06:38Just focus here
06:40Keep your back neutral
06:42Keep breathing
06:44Both knees straight
06:46Hands on the floor
06:48Elbows straight
06:50Keep your hands pressed
06:52Both knees straight
06:54Keep breathing
06:56Let your core feel the pressure
06:58Focus on your breath
07:00Keep breathing
07:02Don't hold your breath
07:04Last 3 seconds
07:06Rest
07:08Next exercise is
07:10Side step with shoulder extension
07:12Let's go
07:14Show me
07:161
07:18Good
07:202
07:221
07:242
07:261
07:282
07:301
07:322
07:341
07:362
07:381
07:402
07:421
07:442
07:461
07:482
07:50Rest
07:52Fantastic
07:54Shoulder extension
07:56Next exercise
07:58Squats
08:0030 seconds
08:02Position
08:04Comfortable distance
08:06Breathe in and down
08:08Breathe out and up
08:10Easy
08:123
08:144
08:165
08:186
08:207
08:228
08:249
08:2610
08:2811
08:3012
08:3213
08:3414
08:3615
08:3816
08:4017
08:4218
08:4419
08:4620
08:4821
08:5022
08:5223
08:5424
08:5625
08:5826
09:0027
09:0228
09:0429
09:0630
09:0830
09:1030
09:1230
09:14JJ
09:16JJ
09:18JJ
09:20JJ
09:22JJ
09:24JJ
09:26JJ
09:283
09:302
09:321
09:341
09:36Go
09:38Six
09:40Hold
09:42One, two.
09:43One, two, come on!
09:45Yes, yes.
09:47Keep breathing, keep on breathing.
09:51Madam, should I count properly?
09:53Oh, awesome.
09:55Keep on pressing, keep on pressing.
09:57Don't eat, okay?
09:57Exercise.
09:59Ha, ha, ha, ha, ha, ha, ha.
10:02Got it.
10:03Three, two, ha!
10:05Rest.
10:07This is called a gutting performance.
10:09Right?
10:10In Gujarati, it's called Gabakadina, which means you've done an amazing workout.
10:15Good. Next exercise is side punches.
10:18Stand up. Good.
10:20Both hands are yours.
10:23Keep them to the side. Breathe out.
10:25One. Two.
10:28Good. Rotate the leg too.
10:30One. Two. One. Two.
10:34One. Two.
10:35One. Two.
10:37Breathe out on every punch.
10:40Breathe out.
10:49Rest.
10:51Good. Next exercise is twist jump.
10:56How to do twist jump?
10:58Madam will show you.
11:00Let's see.
11:02Jump. Twist.
11:03Twist. One. Easy. Two.
11:06Three. Four. Five. Six.
11:09Seven. Eight. Nine.
11:11Now the breathing rate will increase.
11:13Yes. Heart rate.
11:16Now it will come. Circulations.
11:18Yes.
11:20Plyometrics. Plyometrics. Plyometrics. Plyometrics.
11:23Come on. Jumping. Jumping. Jumping.
11:26Twist. Use your oblique muscles.
11:29Yes. To turn. Turn.
11:31Three. Two. One.
11:33Rest. Here you go.
11:35Fantastic.
11:37Next exercise is scatter.
11:42Madam, you go ahead.
11:46Ladies first. Scatter.
11:48One.
11:50Good.
11:52One. Two.
11:54One. Two.
11:56One. Two.
11:58One. Two.
12:00One. Enjoy your workout.
12:02Come on. This is not a punishment.
12:04We have to be powerful.
12:06We have to be strong.
12:08Good. Good.
12:10Enjoy and do it.
12:12Enjoy. You can do whatever you can enjoy everyday.
12:15Punishment is okay sometimes.
12:17Otherwise, it will not let you do it regularly.
12:20So first, you should get a good experience for the exercise.
12:25You should enjoy.
12:26Next exercise.
12:28This is the last exercise of today's session.
12:30Jumping jacks.
12:32Good.
12:34One. Two. Three. Four. Five. Six. Seven. Eight. Nine. Ten.
12:43One. Two. Three. Four. Five.
12:47Come on. Six. Come on. Seven. Eight. Nine. Ten.
12:51One. Two. Three. Four. Five.
12:56Come on. Seven. Eight. Nine. Thirty.
13:00Continue. Twenty more.
13:02Come on. Four. Five. Six. Seven. Eight. Nine. Eleven. Ten. Nine. Eight. Seven.
13:11Come on. Six. Five. Four. Three. Two.
13:18Congratulations.
13:19Congratulations.
13:21Fantastic.
13:23That's it.
13:25We have done 50 repetitions of jumping jacks.
13:28So, it was our strength and cardio workout.
13:32But after doing so much workout, we should not forget to stretch.
13:36Most of the people leave it after doing so much exercise.
13:39Not at all.
13:41Stretching is a must after every exercise routine.
13:43Because the load on the muscles, tension is generated.
13:46Due to the muscle contraction, the length of the muscles will be reduced.
13:50Your body will become short and stiff.
13:52So, we are going to do 5 stretches.
13:55Hold it for 20-30 seconds.
13:57I will tell you.
13:59First, we are going to stretch the side bending.
14:02Take a comfortable distance.
14:04In the middle of both the legs.
14:06Good. Your left hand is on your left waist.
14:09Touch the right side with your right hand.
14:11Now, pull this hand towards the ceiling.
14:14Good. Now, breathe in and side bend.
14:17Good. Don't bend your chest.
14:20Keep your chest lifted.
14:22And feel the stretch in the oblique muscles.
14:265 seconds more.
14:29Slowly.
14:31Come up. Put your hand down.
14:33Now, touch your ear with your right hand near your right waist.
14:38Pull the left leg towards the ceiling.
14:41Now, bend.
14:46Keep breathing.
14:48Feel the stretch in the oblique muscles of your left leg.
14:515 seconds.
14:534, 3, 2.
14:55Slowly, come back.
14:59Breathe in slowly.
15:01Now, we are going to do the backward bending.
15:03Keep your hands near your waist.
15:08Now, breathe in and bend backwards.
15:13The second hold here.
15:18Keep breathing.
15:225, 4, 3, 2, and 1.
15:28Very good.
15:30Very good. All the muscles must have stretched well.
15:33Now, forward bending.
15:34Forward bending.
15:36We have to stretch the posterior muscles.
15:38While breathing, lift your hands and bring them to the ear line.
15:41Now, while breathing out, we have to do the forward bending from the back.
15:45From the back.
15:47Very good.
15:4920 seconds hold here.
15:51No force is required.
15:53Just 20 seconds hold here.
15:55Feel the stretch in the hamstring muscles and back muscles.
16:01The hamstring muscles will be stretched well.
16:04The lower back muscles will also be stretched well.
16:07The lats muscles will be pulled.
16:09Focus.
16:11Focus.
16:13Last 5 seconds.
16:154, 3, 2.
16:17First, lift your hands and then your body.
16:22Breathe out.
16:24Bring your hands down slowly.
16:26Very good.
16:283 stretches are done.
16:30The fourth is the warrior pose.
16:31For this, keep your left leg forward.
16:34Keep the left leg at a 90 degree angle.
16:37In the direction of this heel.
16:40In the direction of this heel.
16:42Now, we will bend the knee of the left leg from here.
16:47Very good.
16:49Open both hands.
16:51Eyes are in front.
16:53If your knee is moving forward from the elbows like this,
16:56then bring the back leg back.
16:58Very good.
16:59Very good.
17:015 seconds more.
17:033, 2, and 1.
17:07Straighten it slowly.
17:09Now, straighten this leg at a 90 degree angle.
17:13Very good.
17:15Again, the knee of the right leg will go in the direction of the heel.
17:18Open both hands.
17:20Eyes are in front.
17:22Hold here.
17:2410 seconds.
17:26Focus on breathing.
17:294, 5, 4, 3, 2, 1.
17:35Very good.
17:37The last stretch is Vajrasana.
17:41Remove your shoes.
17:43It will be better.
17:48Vajrasana.
17:50Veer Pajrasana.
17:52Vajrasana is done.
17:54Turn both your legs.
17:56Turn your elbows also.
17:57Touch the toes of both your feet.
18:04In the state of Vajrasana.
18:08Very good.
18:10Now, focus on your breath for 20 seconds.
18:13Bring your breathing rate down.
18:16Cool your body completely.
18:18Focus on breathing.
18:20Focus on breathing.
18:22Focus on breathing.
18:24Bring your body down slowly.
18:30Relax your body completely.
18:32No muscles, no joints.
18:44Slowly open your eyes.
18:56For more videos, subscribe to the channel.