Strength: 5-Min Standing Yoga & Fitness Workout - Get Strong, Stand Straight with John & Sherry

Hi, welcome along. We're here in the middle of this lovely garden. So we're amidst all the lovely fox loaves. They're in full bloom at the moment. So our heading and topping will be leg strength with the fox loaves. I'm going to start out with a nice one for hip strength. So we're going to get good posture to begin with. Let's get the two feet nice and straight. We're going to lift the hips, take belly to spine. We're going to take that right foot forward and using our hip, we're going to raise that leg towards the side and draw back in. So really focus on that lift, keeping that leg straight. If we need a proper support, just place the hands on the seat or next to the wall or if you're in around the kitchen table. So again, foot forward, take the lift from the hip. We draw that to the side and we lower back down. That's good. We're going to keep really lifting the hips, belly to spine. Draw that hip away and we lower back down. Two more on this side. Foot forward, take the lift on the hip as we draw to the side and we lower nice and slowly. And get the last one. Foot forward, using the hip, we lift at the side and we draw back in. We're going to swap. We're going to repeat on the opposite side. As we begin with foot forward, using the hip, we lift to the side and draw back in. Remember, the aim is not to lift this leg hugely high. Just keep the foot forward, slightly hip, lift the hip on the side. So we needn't be worried if we're not getting a huge lift away. Even a few inches from the floor will bring that strength in on that hip area. For two more. For two. That's good. And keep working in our posture. Lift the hips, belly to spine. Keep tall. And the last one out. And the last one to lower. Well done. All right, thank you. John just focused on the two hip stabilizer muscles, which is the medius and the minimus. We're going to work on the maximus on this one. Okay, so we're going to go sideways so you can see what we're doing. So coming to the side, hands on your hips. You're going to take your right foot, heel in, toe out. So it's a slightly open hip position. Then you're going to lift that back leg and you're going to hold it for a count of three, two, one, and drop back in. Remember, the toes are out. That's an important part. So we're going to inhale it and hold. One, two, three, exhale, come back in. Two more like that. Here we go. Inhale, hold. Three, two, one, bring it back in. And last one. Inhale, hold it. Three, two, one, back in. Good. Now take that same foot and bring it up in front of you a couple times for a lift. Woohoo! I lost my balance. And that will release the gluteus maximus. And I'm sure you felt that a little bit tightening, right? Okay, so other side. Pivot that foot out so the heel is in, the toe is out. And we're going to inhale, lift it up. And again, like John said, it doesn't have to be high. Bring it back in. Inhale, hold. Three, two, one, back in. Two more like that. Inhale, lift. Three, two, one, back to the center. And last one. Inhale, lift. Three, two, one, back to the center. And then a couple of pumps up. Yeah, releasing that muscle. Good. All right, back to you, John. I've just been working on those. I hope you can see all the bumblebees amidst all the plants. There's a lot of scented plants here and the bumblebees are really busy and active. So we're going to get the two feet nice and straight. We're going to work on some heel raises. So get two feet nice and straight. We take our hands to our hips. We push down the weight to the toes. We lift the heels. We lift the hips and spine and we reach tall. And we lower again then. So we focus on pressing the weight to the toes. Lift the heels, but lift the hips and spine. Make ourselves tall. And we lower back down. We're going to use the arms a little next. We're going to turn our arms at the side, with palms up. As we press the toes, lift the heels. Now lift the spine. And we lower those arms back down again. Keeping the height on the way up as we continue to lift the heels and stretch tall. And we lower again then. Very good. Good work. We continue. As we reach high. That's good. Now I'm going to work my balance a little bit more. So I'm going to follow my palms. As we press the toes, lift the heels. Lift high. That's very good. Good lifts. Well done. Keep those going. It's good to challenge ourselves. It's really good. Well done, Shari. Keep those going. Excellent. We'll get three more. Just the three more. Push the toes and lift high. We're increasing the strength onto our feet. Onto our calves. That's good. Onto the toes. Onto the ankles. Very good. And we get the last one. So reach tall. One last one. Reach as high as you can. Lift upwards. And we lower. Right on, Shari. All right. Good job. We did a lot of calf strengthening on that one. That was a good one. So now we're going to stretch that calf out. Okay. So hands on your hips. Draw your right foot forward. And your left heel is going to try to pump down towards the ground. So you lift on your left toes and pump that left foot down. Good. Inhaling, lifting. Exhaling, heel down. Really try to get the length in the back of the leg. So inhale, lift. Exhale, push that heel down. Inhale, lift. Exhale, push. The next time we're going to hold. Okay. So inhale, lift. Exhale, hold. And really, really straighten that back leg. Get that heel down and the calf to stretch out. Good. And then release it back to the center. We'll do the other side. So left foot steps forward. Bending that left knee. We're going to lift up on that right heel. And exhale, press that heel down as far as you can. You've got it. Good. Inhale, lifting up. Exhale, press. Inhale, lift. Oh, I feel a little drizzle, John. What do you think? Yeah. Exhale down. Irish summer. Yep. Inhale, lift. Exhale, down. And last one will be that hold. So inhale, lifting up. Exhale. As you go down, just see if you can press the heel a little bit deeper downward. Good. This is going to help you avoid some leg cramps in the middle of the night, which has been a little bit of my issues recently. Good. And then bring that back foot forward to the front. And then a couple of marches. How about that? Good. Stretch out. Yes. All right. Well, thanks for joining us here again. We're on John's farm. We're in the front yard in front of this beautiful garden here. And I hope you enjoy it. These are our fox loaves here. And these are called Six Hills Giant. They're scented plants. So you can see all the busy bees around there with some lovely lupins in there as well. It's gorgeous. And believe it or not, it is the summer. So John says this is Irish summer. So hey, welcome to the Irish summer here. Right. Okay. Thank you so much. Namaste. Thank you.