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Hi, I'm Graham Bower. I write about fitness for Cultomac and I'm the author of the Cultomac
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fitness handbook, How to Get in Shape with iPhone and Apple Watch. I'm here today with
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week three of the Cultomac CultFit Home Workout. This is a workout designed completely for
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beginners. If you spend all day stuck in front of your MacBook and you've never done any
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exercise in your life before, then this workout is for you. You can do the CultFit workout
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completely in the privacy of your own home. You don't need a gym membership, you don't
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need any special equipment, just stuff you find around the house, plus your iPhone and
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your Apple Watch if you have one. If you didn't see week one and two of CultFit, check back
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on the Cultomac YouTube channel to see what you've missed. This week, I've got a whole bunch of new exercises for you, but before we get started, let's
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do a quick warm-up to get all your joints mobilized. So, same as last week, head nods
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head side to side, rotate your upper half, side reaches, reach towards your toes, arm
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circles and lastly, knee raises. And if all that felt good, then you're all set
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First up, split squats. These are like a combination of the squats we did in week one and the lunges
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we did in week two. Take a big step forward and then go up and down on one leg and then
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repeat with the other leg. Next, push-ups again. We did these in week one, but this
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week we're going to do them with a slow lowering motion. Like with regular push-ups, if it's
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too hard, you can do a half eccentric push-up. And if even the half ones are too hard, then
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remember you can always do wall push-ups as eccentrics. Next up, inverted rows. You need to find a really steady surface for this one, one that
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you're sure can take your weight. And if that's too hard, you can always do half inverted
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rows. Keep your bum on the floor and just lift your upper half
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Next, kickbacks. We're going to use our trusty friend, the frying pan again this week. Bend
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forward at the hips, put up in a stool or chair in front of you and hold the frying
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pan in one hand. Then straighten your elbow to push the saucepan out behind you. Remember
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to repeat with both sides. And finally this week, side plank, but this time with hip dips
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So assume the side plank position as before and now dip your hips for 30 seconds. And
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as always, remember to do both sides
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Well that's it for another week. Hope you get on well with this week's exercises. Remember if you want to follow along with the program on your watch, just download my app, Reps
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and Sets. It's a free download on the app store. And if you have any questions or want
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to show me how you're doing, then just tweet me using the hashtag cultfit. Remember to
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join me next week for the fourth and final installment of CultFit, where I have something
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very special planned. We're going to be looking at super sets. Until then, bye
