Deenaz leads a full-body home workout hitting inner thighs, chest, and lats with just a mat, body weight, and light dumbbells. You'll do 20-rep inner-thigh pulses and leg lifts, beginner push-ups, dumbbell bench presses, and single-dumbbell lat pullover work, finishing with a cooldown.
Chapters
Hello everyone, and my name is Deenaz, and in this video I'm going to show you exercises for your inner thigh, your chest muscles, and your lat muscles. Okay, so my goal is to make you do these exercises at home so that you don't need to leave your home at all. This inner thigh muscle is a very tough muscle to tone, and you need to do a lot of repetitions. I'll be doing about 20 repetitions, is just to show you and to get you started. So I— all I need is your own body weight today, a pair of dumbbells, and a mat. So the first round of exercises, we are going to do inner thigh exercises. So lie down on your back, fold your legs, and from here Squeeze in, and as you squeeze in, you lift and you level. Yes, you are working a little bit of your glutes and your hamstrings as well, but focus completely on your inner thigh. 5, 6, 7, and go. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, and 20. Hold it here. Lift your glutes up and pulse it inwards. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14. 15, 16, 17, 18, 19, and 20. And relax. The next inner thigh exercise is in the sideline position. I've done this with you all before, but I just want you all to do it again and again with me. Super important exercise. From here, we are going to lift and pulse for 20, and then we're going to swing the leg out for 10 and pulse for 20. Just follow me, okay? Lift, hold it there, watch. Put your palm here and just pulse it upwards. 5, 6, 7, go. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, and 20. Hold it there. Watch, swing out and back. Only 10. 1, 2, 3, 4, 5, 6, 7, 8, 9. Hold it there and pulse it upwards. 1, 2, 3, 4, 5, 6, 7, 8. Feel the burn. 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, and 20. Come back, relax completely. On the other side, body in one line. Now if your neck's hurting, you can go all the way down as well, but the most important point to remember is don't keep your toes pointed that way. Flex your foot so that you're activating your inner thigh muscles. 5, 6, 7, and pulse. 1, 3, 4, 5, 6, and 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19. Up and hold it there. Swing. 1, 2, 3, 4, 5, 6, 7, 8, 9, and 10. Hold it there. Pulse it upwards. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, and 20. Now we're going to work on the chest muscles. In the previous video, I did do some chest flys, but what I'm going to do is we're going to work on the chest muscles by doing push-ups. So we're going to do 10 push-ups first, and I'll show you the right technique. So if you are a beginner and you're doing this and watching this for the first time, come in this position and just go lower and up. If you're already used to exercise, cross your legs, move your body a little more in front so you're on the upper part of your knee, and then gently lower and lift. 5, 6, 7, and go. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. Let's go, 5 more. 5, 4, 3, 2, and 1. Sit back on your haunches and stretch, and come back. Lie down on your back. We're going to do bench press. So right now I'm doing it with very small dumbbells, but when I do my own workout, I would do this exercise with a heavier dumbbell. And it's okay if you don't have a heavier dumbbell, more repetitions and more sets will also work for you. So what we're going to do is we're going to go lift and back, but because in this video we're also going to do— we're also doing inner thigh work, I'm I am going to combine inner thigh with chest exercise, so please watch. Squeeze and back. 5, 6, 7, and go. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13. 13, 14, 15. Up and hold it there. Squeeze in and just hold it there. 10, 9, 8, 7, 6, 5, 4, 3, 2, and 1. Now working on your lats, we put one dumbbell down, take the other dumbbell, and I'm going to go a little lower here. From here you want to lift and And squeeze into your belly. Lat pullover. This exercise is called lat pullover. Lift up and hold it there and squeeze in. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. 10, 11, 12, 13, 14, 15. Hold it there, just stretch and lift. Look up, come up and lower your body. Again lift up, crunch up, squeeze into the lats and stretch out again. Let's go again. Lift up, squeeze into the lats, and come back again. All the way up, squeeze up. And 2 more times. Now as you squeeze up, go take your arms straight into your belly button. Squeeze and lift up. 2 more times. Squeeze and lift up. One more time, up and hold it there. 10, 9, 8, 7, 7, 6, 5, 4, 3, 2, and 1. And relax. Stretch your arms out, hold it there, and breathe and relax. Just stay there for 10 seconds. 10. And just relax your body completely. Turn your body to one side and slowly be seated on the mat. So sometimes, you know, after your workout, instead of just doing some stretches, all you want to do is just relax and just stay in shavasana mode. Shavasana mode will help you to relax completely. Hope you like this video. Click on the link in the description and I'll see you in my masterclass. Thanks and bye-bye.
