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Warm Up Routine | Shilpa Shetty Kundra | Health and Fitness

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hello everyone welcome to the show

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partially channel and this is the art of

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strengthening sambar sorry as a vocal

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teacher Lucan is Iranian

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janay op co-op day lifestyle cos his

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sovereign a hookah in exercise routine

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scope again out regularly following it

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so apne fitness goals could definitely

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achieve that binding I get start cutting

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head her exercise care routine se pehle

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follow key a geneva-like J routine Jana

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key warm-up make a fist with each hand

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and extend your arms out in front of you

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gently rotate the hand in a clockwise

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motion ten times and then reverse

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rotating the hand ten times in a

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counterclockwise motion extend one arm

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in front of you with your palm facing

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down point your hand at the floor by

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bending your wrist

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don’t turn your arm apply pressure

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gently with your other hand until you

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feel a moderate stretch hold this

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position 30 seconds and then switch hand

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apply pressure gently with your other

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hand until you feel a moderate stretch

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hold this position 30 seconds

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stand in a comfortable position equal

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spine erect rotate your shoulders

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anti-clockwise and then clockwise

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stand in a comfortable position keeping

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your spine erect bend your elbow and

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touch your shoulders with your fingers

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rotate both your hands clockwise

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[Music]

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and then anti-clockwise inhale during

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the upward movements and exhale during

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the downward movement do this around

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five times on each side stand in a

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comfortable position keep your spine

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erect we both your hands straight above

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your head rotate both hands clockwise

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and then anti-clockwise make sure your

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hands are straight without bending your

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elbows inhale during the upward movement

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and exhale during the downward movement

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stand with your legs slightly apart your

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upper body and your head should be in

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line with each other during the exercise

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your bodyweight should remain evenly

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distributed on both your feet while

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exhaling bend the upper body side words

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on both your left and your right side as

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you inhale return to the center you

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should avoid leaning forward stand with

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your arms in front bend your elbows

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inwards your palms should be facing

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downwards inhale and draw your arms out

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and come back feel your chest and

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shoulders open up as you take several

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deep breaths squeeze your shoulder

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blades return and repeats stand with

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your arms stretched straight on both

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your sides inhale and draw your arms out

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and then come back feel your chest and

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shoulders open up as you take in deep

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breath squeeze your shoulder blades

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return and repeat place your feet apart

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in line with your shoulders raise your

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right arm to the sides while touching

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the shoulder of your right hand with

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your left palm swing backwards

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accompanied by the movement of your

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waist and legs and then repeat the same

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with your left hand keep doing this

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alternately on both sides

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now raise both arms on one side swinging

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them accompanied by the movement of your

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waist and legs and then repeat the same

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alternately on both sides place your

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hands on your hips and keep your head

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straight rotate your hips extensively

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perform this exercise 10 times

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anti-clockwise

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and ten times clockwise

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[Music]

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place your feet in line with your

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shoulders bend your torso forward 90

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degrees while doing that exhale try and

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touch your fingers to the ground if you

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need straight while performing this

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exercise in the same position raise both

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your arms straight to the outside touch

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each of your foot with the opposite hand

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perform this exercise extensively on

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your right and your left side

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alternately

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keep looking at your hand while you go

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from side to side

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stand with your legs straight place your

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feet in line with your shoulder allow

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your head slowly bend backwards so that

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you can look at the ceiling now allow

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your head to fall forward so your chin

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approaches the top of your chest

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now with your shoulders facing forward

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turn your head slowly to the left

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now with your shoulders facing forward

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turn your head slowly to the right with

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your shoulders facing forward allow your

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head to fall towards your left shoulder

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so that your left here approaches the

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top of your left shoulder now with your

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shoulders facing forward allow your head

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to fall towards your right shoulder so

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that your right here approaches the top

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of your right shoulder repeat all the

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neck flexes make sure you don’t do any

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sudden stretches pull down gently

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keeping your fingers placed on your

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shoulder giving it a slight stretch

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while you are bending your neck make

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sure that there are no jerking movements

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do it slowly and with continuous

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breathing

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stand with your feet more than your hip

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with the part turn sideways your

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shoulders should be down toes pointed

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forward while inhaling step forward with

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one leg and lower your body and make a

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90-degree Bend with the knee placed

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forward making sure that it doesn’t go

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beyond your toe

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keep the back leg straight join both

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hands above your head and help maintain

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a balance let your hips sink down switch

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sides and repeat

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[Music]

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stand with your feet far apart with your

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toes pointed 45 degrees outwards place

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your hands forward parallel to each

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other to help you maintain balance while

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lunging towards one side allow the other

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foot to point upward with its heel on

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the floor hold this stretch repeat the

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opposite leg keep your back straight and

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make sure that you inhale and exhale

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constantly stand straight with your feet

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flat on the floor let your right foot a

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few inches of the flow rotate your ankle

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in a circular motion clockwise and then

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anti-clockwise with one leg and repeat

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the same with the other leg

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flex your right toe to point your toes

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towards the ceiling then point your foot

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and toes towards the floor repeat this

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movement with your left leg put your

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body weight on the outside of the foot

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so that the flat side of the foot is

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facing the other foot then put the body

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weight on the inner side of the foot so

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that the upper side is facing the other

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foot repeat the same on the other side

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jump on you two by alternating your legs

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in front of your body and repeat

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now jump in Bend alternate knees try to

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touch your heel to your hip jump as high

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as you can relax your upper body and be

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light on your toes jump and bend your

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knees in front of your body touch your

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knees to your chest while jumping jump

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as high as you can your back should be

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straight and do not slouch remember you

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must constantly breathe while doing all

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these exercises jump and bend your knees

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in front of your body touch your knees

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to your chest while jumping jump as high

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as you can while doing this clap with

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your hands place under your knees your

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back should be straight and do not

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slouch stand on your toes and jump

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extensively forward and backwards now

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repeat the same side words and continue

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this exercise by twisting your waist

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hope these exercises help you achieve

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the targets you set for your body it’s

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time to me to sign off don’t forget to

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Like comment share and subscribe to my

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channel dr. kieny a Quattro max level

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[Music]

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