Get in shape in 2017 with our CultFit Workout | Week 1

Hi guys, I'm Graham Bauer, I'm about fitness for Kultamac

and I'm the author of the Culta Mac Fitness Handbook, How to Get in Shape with iPhone and Apple Watch

This week I wanted to try something a little bit different. I wanted to share with you a cult fit workout

So if you're recovering from a little bit of festival indulgence over the holidays and maybe you've made some New Year's resolutions

to get in shape in 2017, then the Colt Fit home workout is for you

You don't need any special equipment to get started. start just use stuff you find around the house plus your iPhone and your Apple Watch

if you have one and in this video I'm gonna show you how to do it with week

one of a four week program we call it cult fit it's absolutely for beginners if

you've never done any training before this workout is for you so you ready

here's week one of the cult fit home workout this week what I have for you is

five exercises which we're gonna do in a circuit with two laps so we're going to do each exercise twice and we're going to have a 30 second

rest between each exercise before we get started just a little bit of a plug

the cult fit program you can download on to your Apple Watch or your iPhone using my app reps and sets and you find it free on the app store and there a link to it on the web page accompanying this video

So first a quick warm up before we do have first exercise to make sure everything's working properly

Not your head. Yes. Side to side with your head. Just as far as it goes comfortably

Then rotate your up half. And side to side of your armagh

And then finally reach towards your toes as far as it's easy to go

Now I'm back and if that all felt good you're ready to get started

First, prison squats. You don't have to go to prison for this. You can't have to go to prison for this. You could

can do prison squats anywhere, it's perfectly legal. Prison squats are great for your quads and your hamstrings and your glutes

You can make this as easy or as hard as you want by deciding how deep you go

but only go as far as it comfortable for you You shouldn push it any harder than that So our next exercise is a classic It a push up So you lie on your tummy on the floor with your legs out behind you and push upwards like this

Now if you're finding that the push-ups are too hard, then you can do half push-ups. So with these

you keep your knees down the whole time and you just raise the up half of your body. But if even that's too hard

then you can modify it again, make it easier still, by doing wall push-ups

So you literally just stand in front of the wall like this, lean towards it

put both your hands against the wall, and basically lower yourself towards the wall

and push yourself away. That's one. Next up, tricep dips. You find a chair or a surface that's like really steady

Basically assume a position so that your legs are in a straight line with your torso

and your holdings in yourself up with your hands behind, and slowly lower yourself down like that and back up again

That's one. If that's a bit hard, then you can make it easier by using a higher surface

Like here I'm going to use the edge of a table. One two three Now we going to give our backs and punishment with a one row And your back is used for pulling motion when you pulling things towards you So this is one where we do kind of need some

weight to lift. And I'm going to use a bag. Put one hand on the stool with the other hand

hold a bag and then slowly pull the bag towards you, keeping it close to your side

You also want to do both sides. One, two, Three. Last exercise for this week is the plank

And it's called the plank because if you do it right you look like a plank and how hard could that be

Very hard. You push up from your elbows and your forearms like this

Keep your body all aligned in a straight line and that's it

Thanks for watching this video. Check back next week for week two of the Colt Fit workout

If you want to read more in the meantime, check out my ebook, the Culta Mac Fitness Handbook

Get in Shaked with iPhone and Apple Watch. It's a free download on the cultamac.com website

And until then, good luck with the workout