This is a low-impact 8-minute workout video designed to be done before bed. The routine includes a warm-up (arm circles and high knees), followed by a series of exercises:
1. Squats (60 seconds)
2. Donkey kicks (60 seconds)
3. Push-ups (60 seconds)
4. Squats and side abs (60 seconds)
5. Planking push-ups (60 seconds)
6. Crossed foot touches (60 seconds)
The workout concludes with a cool-down session, including quadriceps and rhomboid stretches. The video aims to help viewers improve their flexibility, strength, and sleep quality, while also providing a low-impact exercise routine suitable for those with knee problems or living in apartments.
Here are the key facts from the text:
1. The workout is 8 minutes long and can be done before bed.
2. The workout starts with a warm-up consisting of arm circles and high knees.
3. The arm circles exercise is done for 30 seconds, with the arms held straight and palms facing down.
4. The high knees exercise is done for 30 seconds, with the knees raised high and the legs moving at a fast pace.
5. The main training consists of squats, which work the thighs, hamstrings, glutes, calves, core, and abs.
6. The squats exercise is done for 60 seconds, with the feet shoulder-width apart and the back straight.
7. Donkey kicks are done for 60 seconds, with the hands and knees on the ground and the right leg raised high.
8. Push-ups are done for 60 seconds, with the hands shoulder-width apart and the body in a plank position.
9. Squats and side abs are done for 60 seconds, with the legs wide apart and the body lowered into a squat.
10. Planking push-ups are done for 60 seconds, with the hands on the ground and the body in a plank position.
11. Crossed foot touches are done for 60 seconds, with the feet wide apart and the body twisted to the right.
12. The cool-down consists of a quadriceps stretch and a rhomboid stretch, each done for 30 seconds.
13. Exercising can improve sleep quality, with people who exercise seeing a 49% increase in sleep quality.
14. The National Sleep Foundation reports that people who exercise enjoy better sleep than those who don't.