Do the preparation task first. Then watch the video and do the exercises. Remember you can read the transcript at any time.
Hello, everybody. My name is Joe Wicks, The Body Coach, and I'm going to talk to you a little bit about why I think it's so important to stay fit and active and to exercise when you can at home.
Now, first of all, exercise, no matter whether you're five years old, 50 years old, it always makes you feel happy. It lifts your mood, it gives you energy, it makes you fit and strong, and so it really is something you should try and do every single day. And I'm now going to share with you some of my favourite exercises which you can do at home with no equipment, so you can do it in your living room, your bedroom, on a tiny little bit of carpet. So here's my top five home exercises. Good luck and give them a try.
Exercise number one, one of my favourites, nice and simple, you can do 30 seconds, running on the spot. Nice and quick. Brilliant. Lift those knees up. As quick as you can. Pump the arms. Back nice and straight. Thirty seconds of running on the spot. Brilliant. Now rest.
All right, next exercise, one of my second favourites, nice and simple, it's called jumping jacks. So it's hands above the head for 30 seconds of jumping jacks. You can do it in a circuit. Do 30 seconds of running, rest for 30 seconds, and then go into our second exercise, jumping jacks. Perfect. Right …
Exercise number three, one for the lower body, so good for strengthening the legs, it's going to be squats, where you sit down and stand up tall. So 30 seconds, squats. Down and up. Brilliant. Sitting into the chair, imagine a chair behind you. Sit down, stand up. Do as many as you can in 30 seconds. Perfect. So the last couple of reps ... and you're now gonna rest.
OK, next one. Number four, punches. So arms up like this, as if you're gonna punch a punching bag, nice fast punches, 30 seconds, really quick punches, as quick as you can. Good, come on nice and fast. Thirty seconds. Really stretch, reach. Five, four, three, two, one, and relax. Brilliant!
Fifth exercise. Another great one for the legs, we call a lunge. So we're going to start with our feet together. Do a reverse lunge and then we alternate so you bring the feet together. Step back, step forwards. If you want to make it harder, you can do this. Look, you jump. Jump, jump, jump, jump, jump, jump and relax.
There you go. Well, that's my five exercises. Hope you enjoyed them. Do each one for 30 seconds, then rest, and do the whole thing three times and that would be a great little home workout to get you feeling energised, feeling full of life and feeling great. So thanks again, good luck and stay positive. Keep smiling.
Do you do any exercise to keep fit at home?
Personal online tutoring
EnglishScore Tutors is the British Council’s one-to-one tutoring platform for 13- to 17-year-olds.