Smart Workout Series Day 4 | 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 on 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. So if you have a resistance band, just keep your resistance band on your legs and keep your resistance band on shoulders, shoulder level, and we're gonna squat with this. Okay, if you have weights, you can just hold your weights on your same shoulder position and you're gonna squat. 5, 4, 3, 2, 1. Keep going down, come up, and then end with the shoulder press. 2, shoulder press. 3. Do it slowly and just keep observing yoga. Your mind should be towards your body movement. Put your full focus and attention towards your body movement, your legs, what's happening on your shoulders. 8, 9, 10, 11, 12, 13, 14, 15.

Last one.

Okay, we're gonna go down and hold it. Hold it. 5, 4, 3, 2, 1. Slowly come up. That's our first exercise. The next exercise, what we're gonna do is we're gonna do 2 things you can do. If you don't have a resistance band, if you don't have water bottle, do a normal push-ups what you do. Otherwise, if you have, take your band behind you. You're gonna do a 4-plate chest press, okay? You're gonna take, you're gonna take your hands parallel to your shoulder and push up. 1, 2. If you have a dumbbell, you can do the same movement. If you have water bottle, you can do the moment. Okay, 4, 5. I want you to close your eyes or open your eyes, and also you can put all your intention on your chest area. Just see what's happening in this moment. 7, 8, 9, 10, 11, 12, 13, 14 and 15. Okay, that's, that's second exercise. The third exercise for the back, keep your legs parallel. Even if the water bottle, you can do, and I want to take it as low as possible so that you can get that resistance when you're pushing up. Okay, keep your back straight and slowly you're gonna have to bring it up and going down. If you feel less resistance, you can hold it a little down. 1. You can do the same movement with a water bottle as well. 3, 4, 5. Continue to breathe in and breathe out and keep the focus on your back muscles. 7, 8, 9. 10, 11, 12, 13, 14, and 15, and 16. That's exercise number 3. The next exercise, what we're gonna do, we're gonna do for a bicep curl. Okay, you're gonna hold your Legs a little wider, and then slowly push up your hands and then push down. You can do the same thing with your water bottle or a dumbbell as well. Keep going. 4, 5, 6, 7, 8, 9, 10, 11, 12. 13, 14, and 15. Well done! The next exercise we're gonna do is we're gonna do a deadlift with this. So what you're gonna do is you're gonna hold as lower as possible, so your back should be straight, okay? And you will be on this position. And then you stand up and then go down. Stand up and then go down. If you want more resistance, you can hold it little down so that you'll get that resistance. Okay, you can do this with the water bottle. Just bend and then slowly come up and then again go down. Okay, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, And 15. Okay, that's exercise number 2. The last exercise, what we're gonna do is we're gonna do a tricep pushdown. We're gonna hold your bottle— is a water bottle on your back, or you can pull your resistance band and just keep there, and then slowly bring it down and pull up. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, and 15. So that's round 1. Basically what we did, we did full body workout with the resistance band. How are you feeling? In the chat box, type in the chat box, how are you feeling? Are you able to do it? You'll be feeling little more resistance on your exercises because we are leveling up our game. Let me know in the chat box, how are you feeling? What is your score? Great. Yes, we just need only a resistance band. We can grow our strength as much as possible with a resistance band. So we're gonna do a level up, leveling up the game. Yes, great. If you don't have it, that's fine, you do it with the body weight. And I want you to invest on a resistance band. It would be a 300, 400. Invest on a very good resistance band so that you get that proper grip. Okay, we're gonna do a round 2 now. 5, 4, 3, 2, and 1. Let's start. Start with— we're gonna do a squat, then end with push-up. 1, 2, 3, 4, 5, 6, 7, 8. I want you to observe your body. You put your all attention on your leg movement. On your hand movement. See what's happening in your thighs. 10, 11, 12, 13, 14, and 15. Shift to the next one is chest press. That's fine, Dimple. So you're doing it first time, so your body will be stiff. Don't worry. Go to the mat and then 5, 4, 3, 2, 1. Keep going. 1, 2, 3 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, and done. The next exercise we're gonna do for your bent over back rows with a resistance band. Close as low as possible if you want to feel more resistance. 1, 2, 3, 4, 5, 6, 7, 8, 9. Focus all your attention on your back muscles. 11, 12, 13, 14, and 15. The next one, we're gonna do the bicep curls. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, and 15. The next exercise we're gonna do, deadlift with— I want you to hold as low as possible and then slowly come up, stand up. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, and 15. The next one, to buy a good resistance band, I bought it, but it's another one. So the next one, we're gonna do a triceps pushdown. So keep your feet onto the resistance band. If you have water bottle, you can do it with the water bottle. Okay, 5, 4, 3, 2, 1, start. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, and 15. That's round 2. So type it in the chat box, what is your score on round 2? What is your score on round 2? Great. Are you loving the level up the game? Type each one of you. If you don't have water bottle, don't worry, do it with your— as if visualizing it. But just purchase one resistance band or a pair of dumbbells. You can do— we're gonna do from now on with a little weight because we need to progress on our lips. Okay, let's start with the last round. So we're gonna do only 12 rounds, 12 reps the last round, because I don't want you to push the same day everything. If you can do 15, you can do, but let's start. 5, 4, 3, 2, 1, going down. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, and 12. Well done! The next one is a chest press. Take your, uh, hand onto the chest. 5, 4, 3, 2, 1. Keep going. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, And 15. Well done. The next one, switch, bent over rows. 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. The next one, we're gonna do the bicep curls. Start. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18. Oh, sorry, we're going with 5. That's fine. So the next one is deadlifts. I want you to hold your resistance band as close as possible. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. 10, 11, 12, 13, 14, and 15. The next one, the last exercise for the day, is going to be triceps pushdown. Hold the triceps here and then let's push. 1, 2, 3, 4, 5, 6, 7, 8, 9, and 10, 11. Last 5: 2, 3, 4, and 5. So that's exercise. What we're gonna do, we're gonna end with plank. Okay, we're gonna do a 10— so 1 minute plank. 5, 4, 3, go to a plank position and just stay there. 5, 4, 3, 2, 1. If you cannot do full plank, you can do knee plank. Okay, let's start. 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. Hold, hold. 34, 35, 36, 37, 38, 39, 40. Last 10. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. Last 10, last 10. 5, 4, 3, 2, 1. 5, 4, 3, 2, and 1. Well done, guys! How was the workout today? Type in, in the chat box. How was the workout today? How was it today? Type in, in the chat box.

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 reason 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 at 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.