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this is a seven-minute workout that you
followed this for seven days to lose
between one to two inches from your
waist and as a qualified weight loss
expert and fitness trainer with over 25
years experience I know what works so
I've put together this program you
follow it exactly for seven days and
I've had such an incredible response on
Facebook 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 now 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 ten seconds before it starts
just so you can see the move we are just
doing the 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 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're 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 through your
waist and your tummy muscles alright
that's good so you're doing another 30
seconds so the aim is you are going to
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 etc 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 alright
so move number two you've got a
ten-second preview before we start I'm
gonna 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 are gain we are helping to
increase your calorie burn we're toning
through your waist we're working through
those abdominals it's good and we're
just doing it non-stop again we are
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 I'm 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 metabolism your
calorie burn for the rest of the day all
right that's good and we've just got
lost 10 seconds coming up now 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've 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
tall 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 and you can
then just walk your hands out onto the
sofa and then come back up if you find
it too hard to come all the way down
onto the ground so we're walking out so
this one again we are still increasing
your calorie burn and we're performing
an exercise which is also then going to
help to really 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 exercise and
if you do this for the duration of seven
days everyday you do it you're
increasing in your health but you are
also increasing your active a muscle
tissue which means you are going to
reset your metabolism it is going to
naturally speed up your metabolic rate
so you will find that you are burning
more calories every day as a result of
doing these workouts and we have now got
last five seconds I'll count you down
for let's go three two and one alright
so for our next move move four we're
going to do a skater's lunch so we are
just taking it from one side to the
other 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
that's good and so we're well over half
ways 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 with over 25 years
experience I know how to transform our
bodies and our minds these are results
from my workouts of every single age
every background people that have never
even worked out before or I've worked
out you've done diets and their weight
has yo-yoed 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 alright 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 going to 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 timing 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 for 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 then we just got two moves after
this so we're nearly done today keep
thinking of those benefits a look at
these real results this is as a result
of simply working out and eating a
healthy diet alright that's good let's
go last ten seconds and then we've got
from now let's drive it up go five take
it four three two and one alright so
move number six stand with your feet
wider than shoulder
it's distance part we're going to reach
the hands up and then down to the side
so this one here again we are just
increasing with 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 mean
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 but on to the line of the
knee reach it across that's good coming
down so these side bones are really good
for working your internal and external
obliques which means these crisscross
muscles across your waist have to draw
in those tummy muscles that's good and
reaching it over so we are less than
halfway through on this one it's good
and you've just got now twenty 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 neela for 60
seconds alternating knee 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 going to criss cross
so you take the elbow over towards the
opposite knee we're doing this for a
duration of a sixty 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
abdominus with 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
abdomen one that is attached from
underneath your ribs all the way down to
the pubic bone alright 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
and non-stop we are going to get amazing
results and because we're just doing
seven minutes we're not going to worry
about a rest day we're just going to go
for it seven days to see one to two
inches off your waist and
let's just go for it you got lost 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 a
summer 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
measure around the narrowest a part of
your waist it's also a 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 a 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 and 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 and don't forget I've got
my healthy eating book which has got
lots and lots of quick easy healthy
recipes that are easy to make it's good
make sure the supporting legs slightly
bent upon that one and let's not just
take the arms behind just feel stretch
through that upper back and remember
with Fitness fitness rewards you in so
many ways there will be so many benefits
you were 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 if you liked today's video
please give it a thumbs up if you're not
already hit that subscribe button if you
like it please
share it on Facebook and as a qualified
online trainer with over 25 years
experience I know what works and how to
get new results so seven days come back
and let me know how many inches you lost
