Smart Workout Series Day 2 | Effortless Fit With Habbfit

Hello citizens, welcome to the channel HAFIT. And what we focus on, building habits is only way to build fitness. And you may be thinking that you don't have a time and you are really, really struggling to go for a long hours of a workout, and maybe you don't have time to go to a gym. What I'm doing to go— what I have done here is I have created a smart workouts. What are the smart workouts? Smart workouts are can be done in 10 to 15 minutes anywhere, any place, any situation. So this is going to be the 15-minute smart workouts. So let's get started and you're going to really, really enjoy it. Try them out and let me know in the comment box how did you feel them. So my name is Arvind Padmaraju. I'm a founder of HAFIT and, uh, and a mission of helping 100K working professionals to live a healthy, fit, and disease-free lifestyle. And in a longer mission is— longer vision is to create a new breed of healthy and fit kids. And without further ado, let's get started with today's smart workout. See you guys.

4, body shaking. Actually, I have little, um, my neck cramp. I may not be doing every exercise, but I want you to go ahead with that, okay? And I want you to close your eyes and just observe your body, all the energy movement and all the vibrations, whatever is happening. Last 20 seconds, keep going. 15, 5, 4, 3, 2, and 1. The next one is Rotating. So you're going to touch on your back, you're going to tap on your lower back with your hand. So this is actually going to activate your spine, also it activates the liver, adrenal glands. Keep going. So basically you're tapping with your hand on the lower back. You can see my— so keep going, last 20 seconds. 5, 4, 3, 2, and 1.

Change.

Body tapping. Start with your, uh, collarbone. Then your chest, and slowly come down. Abdominal. Then go to your back and then start tapping on your traps. And then slowly come down on your hands, inner side of the hand, and other side, and up your hands. Legs, keep tapping. And on your forehead, keep tapping on your forehead, on your side jaw, your cheeks, your nose, your upper lip, lower lip, and chin. Close your ears with two fingers and open up a couple of times. And then your back, back, and on your head, keep tapping. Around the head, keep tapping. Okay, that's actually our warrior routine. Let me know your body is fully energized in the chat box. We're going to start with the warm-up, start with the neck movement. 3, 2, 1, 0. Side by side, 1, 2, 3, 4, and 5. Shoulder, 1, 2, 3, 4, 5. Opposite side, 1, 2, 3, 4, and 5. And circles. 1, 2, 3, 4, and 5. Other side. 1, 2, 3, 4, and 5.

And your hands.

1, 2, 3, 4, and 5. Go side by side. 1, 2 3, 4, 5, 6. Relax. 1, 2, 3, 4, 5. And we're gonna do jumping jacks, 20 jumping jacks.

Keep going.

1, 2, 3 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, and 20. Well done! We're gonna do now full body workout, but we're gonna do it in little start. Let me put the timer. Okay, the first what we're going to do is we're going to do squats and the shoulder press. Okay, we're going to go down You will be— you keep your hands on the shoulder rest position and you come up and then you're going to push. So you're going to do both together. We're going to do for 12 reps and then we'll change for the next exercise. Okay, let's start. 1, 2, 3, 4, 5, 6, start.

1, 2 3, 4, 5, 6, 7, 8, 9, 10, 11, 12. Last 3. 13, 14 and 15.

That's the first exercise. The next exercise is we're going to do lunges. If you cannot do it, you can do a standing bicep curl. But what we're going to do, every time you go down and come up, then you're going to do one bicep crunch.

Okay, 2 3, 4, 5, 6, 7, and change other side. 1, 2, 3 4, 5, 6, 7.

Well done. The next one, you're going to go on a plank position, or if you cannot do, you can do with tucking your knees as well. Okay, and you're going to take your hands up parallel to your back and come down.

1, 2.

Don't take like this. Your hand, the elbow has to go closer to your body. Keep going, keep going. Want to see how you are doing. Yes, great. Keep going, keep going.

9, 10, 11, 12, 13, 14. And 15.

Now we're going to do a Superman pose.

You'll be on the floor and you're going to lift your hands and legs up and then slowly go down.

So wherever you can go, that's fine. So make sure that you lift the legs and your hands up.

Let's start. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, and 15.

The next exercise, we're going to go on our back. We're going to do a— you can keep your legs bending and parallel towards—

parallel to your knees, and then slowly take your head towards the ceiling. 1, 2, 3, 4, 5. 6, 7, 8, 9, 10, 11, 12, 13, 14, and 15.

The next one, I want you to keep your legs parallel to your knees and you're going to touch side by side, okay?

You're going to touch your toes and other side toes. Okay, 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14 and 15. Well done!

That's round 1. Let me know what is your score. Type in your score in the chat box. How are you? How did you feel round 1? How are you feeling? Have a sip of water. We will get better day by day. Great, Divya says 10. We're going to start in 15 seconds.

10, 9, 8, 7, 6, 5, 4, 3, 2, 1, start.

Go to squats, and then while standing, do a shoulder push-up, shoulder press.

2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, and 15.

Well done! We're going to change. The next exercise is lunges. If you cannot do, at least do The bicycle calls.

Okay, 1, 2, 3, 4, 5, 6, 7, 8, 9, and 10.

Other leg. Go down, and then 1, 2, 3, 4, 5, 6, 7, and 8. Well done! The next one, go to the plank.

Then pull your hand towards your back, each hand at a time. 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, and 15.

Well done. The next one The Superman. Go on the floor and you're going to lift your hands and legs at the same time.

Okay, let's do 1, 2, 3, 4, 5, 6, 7, 8, 9 10, 11, 12, 13, 14, 15. Hold there, hold, hold, hold. 5, 4, 3, 2, and 1. Well done. Now go on back off on the floor and keep your legs up, and then start with the crunches. 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, and 15.

Well done. The last exercise we're gonna do, side by side toe touches. See how closer or longer you can go.

You can touch your leg fingers, that's absolutely fine.

If you cannot, at least touch the heels.

4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, and 15.

Very done.

That's the round 2.

Let me know in the chat box, how did you feel round 2? I have a sip of water. So everything is getting easier and easier day by day because your body getting used to it. Take a lot of oxygen. And take a lot of water. So we're going to start in 10 seconds. 10, 9, 8, 5, 4, 3, 2, 1, go! Squats and then the press. Squats and shoulder press.

8, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14 and 15.

Let's change, go to the lunges, go down and come up, then bicycle crunch.

1, 2, 3, 4, 5, 6, 7, 8, and change.

Other leg, go down and come up.

1, 2, 3, 4, 5, 6, 7, and 8. Next one, go on to the plank, upper plank, standing plank, and then take your leg— or you take your hand towards your back. 1, 2, 3, 4, 5. 6, 7, 8, 9, 10, 11, 12, 13, 14, And 15. Well done.

Go on to the mat.

We're going to do Superman. 5, 4, 3, 2, and 1. Go! 1, 2, 3, 4, 5. 6, 7, 8, 9, 10, 11, 12, 13, 14, 15.

Hold there.

5, 4, 3, 2, 1. 5, 4, 3, 2, 1.

Well done.

And go on your back and we're going to do crunches.

The last workout, I want your full energy.

Keep your legs up and then start the crunch with your head and upper body towards your ceiling. 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, and 15. Well done!

The next one is side by side toe touches. Let's start.

5, 4, 3, 2, and 1. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, and 15.

Well done! We are not done. We're going to jog for 1 minute. Okay, come on, keep jogging on your place. 1, 2, the last. I want your full power.

Keep going, come on, keep jogging, keep jogging.

If you can run, it's fine. I want your full power. Keep going, keep going. If you cannot jog, you can walk also. Last 30 seconds, keep going. Last 20 seconds, keep going, keep going.

5, 4, 3, 2, and 1.

Well done! How was the round 3? Type in the chat box, how are you feeling?

Have a sip of water and take a lot of oxygen.

Breathe in and breathe out.

So that's end of the smart workouts, guys. So hope you really, really love them, and I want you to try them as every single day. It's all about what we going to do every single day, tiny, tiny habits what we make. Try this 10 to 15 minutes workouts. This whole series is there for you and try all of them and let me know which is your favorite workout and how you're going to do it every single day. If you really think how you can take fitness to another level and you've been struggling with a weight loss program after a weight loss program and nothing you're able to see a consolidated sustainable approach, then I do a workshop which is going to happen every Thursday or Friday. It's a 3-day boot camp where we're going to do live workouts and what is one of the reasons why you're failing and how you can make fitness as a lifestyle and how you can lose fat for once for all. All I'm going to discuss it and it's going to be a life-changing transformational boot camp. And if you are really interested, I'm going to drop the link in my bio. Please register. And I'll see you inside the boot camp. And if you're still new to our channel, please click on the subscribe button and also click on the bell icon to see this kind of lovely smart workouts in future. Take care guys, have a great day. Just one thing keep in mind, fitness is a lifestyle. Focus on building that as a sustainable habits every single day.