Aravind Padmaraju guides Day 6 of a 21-day habit challenge for busy professionals. The 5-minute routine includes affirmations, diaphragmatic breathing, 35 jumping jacks, water, and a walk. The focus is building fitness through tiny, repeatable actions that compound over time.
Chapters
Good morning everyone, welcome to the day 6 of this 21 days 5 minutes challenge. So I'm welcoming you for the day 6. So what is this challenge is all about is, um, I know that as a busy professionals you've been busy doing a lot of stuff and you know you're not able to categorize time because of your whatever schedule you have. So we thought, okay, why can't we do 5 minutes of a routine every single day for 21 days so that you get that routine set up on every single day? Okay, so that is what all this series is about. So what we're going to do is we're going to do a series of actions, which is very, very small actions, and we are trying to improve little by little every single day. Okay, so let's start with today's routine. So we're going to do a first affirmation. Which is set a right intention for the day and also set a right intention for towards our health and fitness goal. And then we'll, we'll do a 1-minute breathing exercise, and then we do jumping jacks. We are increasing jumping jacks every single day. And then you drink your water and then go for a walk after this live. So that is what, that is what is going to be for the day 6 routine. So let's start. I want you to Say loudly that I wanted you— whenever you affirm this, I want you to affirm with full feeling. So say with full feeling that whatever you're saying, act as if the particular sentence is happening into your life, right? So that is how you're going to affirm it. So let's start the first affirmation. Today is going to be a great day. Today is going to be a great day. Today is going to be a great day. So the next affirmation which you're going to affirm is, I'm so grateful now that my healthy and fit body comes to me easily, effortlessly, consistently, every single day. I'm so grateful now that my healthy and fit body comes to me easily, effortlessly, consistently, every single day. I'm so grateful now that my healthy and fit body comes to me easily, effortlessly, consistently, every single day. So these affirmations are very powerful because What happens is whatever today you have in reality, it all happens— the first thing happens from the thought. Thought comes from the— what are the words you're telling to yourself? Okay, so the next one is we're going to do a 1-minute diaphragmatic breathing. So you're going to breathe in— I'm going to count 1 to 10. You're going to breathe in 1 to 10 and then breathe out, uh, 1 to 10. Okay, so let's start. Breathe in for count of 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. Breathe out. 10, 9, 8, 7, 6, 5, 4, 3, 2, and 1. Again, breathe in. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. Breathe out. 10, 9, 8, 7, 6, 5, 4, 3, 2, and 1. One more time. Breathe in for count of 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. Breathe out. 10, 9, 8, 7, 6, 5, 4, 3, 2, and 1. So that's the breathing, guys. So the next one, what we're going to do is we're going to do a, uh, we're going to do a little warm-up, maybe less than a minute, and then we do, uh, 35 jumping jacks. We started yesterday, we started with the 5 jumping jacks. We are adding 5 jumping jacks on every single day. Okay, so we're going to do now, uh, 35 jumping jacks. So what exactly this challenge is all about is we always try to complicate the stuff. Simplicity is where transformation happens. So I have, I have heard this one single sentence from one of the mentor book I have read recently: simplicity over complexity and multiply the simplicity. So that means simplify every single task in your own, in, in your daily day-to-day task. Into small, small chunks and multiply doing them into multiple, uh, those kind of small habits. That's how you're going to get your long-term result. Okay, so let's start. I want you to start with the neck movements. 5, 4, 3, 2, and 1. 1, 2, 3, 4, and 5. I want you to start with your shoulders. 1, 2, 3, 4, 5. 1, 2, 3, 4, and 5. Your hand circles. 1, 2, 3, and 4, 5. Other side. 1, 2, 3, 4, and 5. Go side by side. 1, 2, 3, 4, And 5. Let's do the jumping jacks. We're gonna do 35 jumping jacks. Okay, let's start. 5, 4, 3, 2, and 1. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21, 22, 23, 24, 25, 26, 27, 28, 29, 30, 31, 32, 33, 34, 35. Well done! That's today's workout. Uh, what we're going to do right now is I want you to take out your water. Take out one glass of water or 300 to 400 ml of water. You're going to drink right now. So immediately after this lying, you're going to go for 5 to 10 minutes walk. That's all you need to know, that's all you need to do. So it is all about how you're making it simple and focus on your own health and fitness, because without that there's nothing. Whatever else you have in your life you cannot enjoy to the fullest. So take care of your health and just do small, small things around your lifestyle. So that's what brings you long-term results. So that's all for today, guys. I'll see you tomorrow. Until then, keep, keep working on, keep going, and keep shining. And I'll see you again tomorrow. As I always say, fitness is a lifestyle. Focus on building the small, small habits will give you a lifelong fitness. See you, love you all, have a great day. And once you've done this, today's, uh, challenge, type 'I am done' in the chat box, and I'll see you tomorrow. Take care, guys. Bye-bye.
