Mark Wright: Hello, how you doing? I'm Mark Wright and I have been into keeping fit since I was a teenager. I love it so much. The way it makes me feel mentally and physically. It's just incredible. Now look, just because we're all stuck indoors at the moment, it doesn't mean you can't get active and do some exercise at home. It is for everyone, I promise you. If you stay with me for six weeks, it will make you feel so much better. Come on, you've got this. Let's Workout the Wright way.

Yes, how you doing? Welcome to day two. It's Tuesday of "Workout the Wright way." That rhymed, I know. Tuesday, "Workout the Wright way". We can do that every day, can't we? Wednesday, Thursday, Friday. The Wright way. Anyway, let's get going. This one I think you're gonna like. Today is strength day. Everything we're doing is gonna make you stronger. We're gonna be working on our biceps, which is the front of our arm here. The back of our arm, this muscle here, is the triceps. And we're gonna be working on our legs as well. So, bicep curls, tricep dips and lunges. All will become clear but first, as always, 'cause it's so important, we're gonna have a little warm up.

What we're gonna do today, we're just gonna jog on the spot, okay? We don't need to get our knees all the way up. They don't need to be down here. It's just halfway. Just a little jog on the spot to keep warm. We're gonna do this for 30 seconds, okay? Stay with me. You've made it to day two. Congratulations. You can already have a minuscule round of applause for the fact you've made it here. But we didn't come this far to come this far, we're gonna get to the end together. We're gonna skip, like we've got a skipping rope. I haven't got a skipping rope but I pretend I have and it kind of does the trick. There we go. Great to warm the muscles up, get the blood flowing, get the muscles warm before we have a little stretch. But we're doing a lot of upper body as well today, so, from there in five, four, three, two, one, we're gonna circle our arms. Just forward and back. Starting with forward for another five, four, three, two, one. Then we're gonna go back. Good. Five, four, three, two, one. If your arms are feeling a little bit tight like mine, just bring your arm across your body and just get that stretch across this muscle here. You should be feeling it. Great. And change. Well done. Working your arms is such a great feeling 'cause when you feel that work in here you just know you're getting stronger. Okay, today we are starting with bicep curls. Now, if you need to press pause please do. I need you to grab anything you can that's two of the same weight. So, it could be a tin of beans. It could be a can of soda. It could be a bottle of water. Whatever it is, grab something that's safe, that you can fit into the palm of your hands, that you can bicep curl.

Hopefully, you've grabbed what you're gonna use. Press pause if you need to. But, this is what we're gonna do today. A bicep curl is this. The cans in our hands come to the side of legs. Straight. They don't have to be dead straight. A little bend is okay. Just there, where I am now. From there, you're gonna just curl up and you should be feeling it all the way down your bicep. Just there. Nice and slowly. You see sometimes people thinking this works. It doesn't. Also what doesn't work is rocking back and forward, 'cause then it's not really your arms doing it. You want to keep everything still, bring your shoulder blades back, keep your shoulders back so you're not hunched. From there, your shoulders are back. Arms slightly bent but mainly straight by the side of your legs, and we're gonna curl in three, two, one. There. So, although it might not be that heavy, I promise you you won't be saying that in a minute and 30 seconds time. Just keep curling. I'm already getting a little burn, I'm not gonna lie, I could already feel it. If you need to rest, shake it out. Never a bad thing to shake what's in your cans. I'm having spaghetti bolognese later so my tinned tomatoes. Shake up the cans ready to go in the saucepan. From there, we're gonna go again. Arms by the side of your legs and we bicep curl. Toning your arms isn't just for sport. It isn't just for being stronger at rugby and stronger at tennis and stronger at throwing a ball. It's also great for everyday life. Moving furniture, carrying bags. Remember, if you want to do more of this once we've finished, you can. There we go. Stick your cans down. First exercise done of strength. Right, I'm just gonna get a quick drink of water. You should as well. I'll see you in a sec.

Right, we are now going into lunge pulse. So, we're gonna move from the upper body to the lower body. A lunge pulse works all of your legs. Your glutes as well. So, what we're gonna do, we're gonna lunge out. We're gonna drop our back knee down like this. Keep this front leg bent. And from there, we're gonna pulse. Now look, if you can't go all the way down where I am, go here. That's fine. Even less, go there. Whatever you feel is toning and working for you is fine. But if you was to go to the maximum, you would go here. Knee to near the floor, just a few inches off. Chest off. Don't be lent over again. Nice and upright. From there, you just pulse. Shake it off and then we're gonna change to the other leg. Okay, choose the leg you're gonna on. I've gone with my left leg forward. Altogether now, this is brilliant for any sport that you're taking part in. It's also brilliant for day to day life. If you're ever going on long walks or you're ever out with your family on a long walk, your legs will be stronger to be able to keep up. Another five seconds on that leg. And three, two, one. Shake it off. This is great for explosive starts in sprinting, so when it comes to sports day or just sprinting in every day life or doing any kind of sport, it's great to have powerful legs, and lunges create that for sure. I love a good old lunge. Brilliant for you. Back to your first leg now after you've shaken off after the second and let's keep going. Remember, that feeling you're feeling, the one that I'm feeling right no, that burning sensation, it's good. It means it's working. Change. Shake it off. I tell you what, I'm burning. Legs are in bits. From there we're gonna go again. Change to the other leg. Trust me, I'm feeling it too. Shake that off. Back to the other leg. Let's go. Not easy, is it. But that's what it's about. It's not meant to be easy. Change. The last one now. Come on with me for ten, nine, eight, seven, six, five, four, three, two and time. Well done. Shake it off and get ready for the last exercise of the day which is tricep dips.

Right, for your next exercise, you need a chair or your bed or the sofa or a ledge. Something that's around this height. The reason that I've grabbed this is 'cause I want to show you the height and this is the perfect height to do a tricep dip. It could be a little bit lower or a little bit higher but it's where you can straighten your legs like this and your arms are straight and you've got enough room below you to be able to dip down and dip up. Whatever you've got, by the way, make sure it's nice and sturdy. If it's a chair, make sure it doesn't slip on the floor. Make sure it's got grip and make sure everything you're doing, it's safe. I don't want you falling off. It's very important, safety, when you're working out at all times. Okay, so from here, this is what we're gonna do. I hope you've got your position where you're gonna be doing your tricep dips. I want to see your legs straight. Just like mine. Your arms straight as well. That's your starting position. And a tricep dip is your back nice and straight, your head nice and straight. You dip down and you push up. Now, to make it a little bit easier an alternative way of doing this is bending your legs there and you go from there instead. If you can have your legs straight, even better. But I promise you both is absolutely fine. Okay, we're gonna start. Let's go. It's also very important to keep your butt close to the chair. Don't have it far away. You don't want to be out here like this. You want to be nice and close. There. For ten seconds. Rest. Sit down on your seat or whatever you have. Shake your arms off. I know you're saying, "Mark, this is hard today." But that's what it's supposed to be. It's supposed to be hard, that's how we grow. Let's go again. Last five seconds. Three, two, one. Really feeling it in my arms. Okay, back into it. Let's go for another group of ten. Remember, if you can't do the fill ten seconds, stop on five. 'Cause if that's your maximum, that's what we want. I don't want my maximum or your neighbour's maximum, we want your maximum and that's it. Good. Three, two, one. Rest. Shake it off. Some people think that resting is cheating. It's not. Sometimes rest is just as important as working out itself. From there, we're gonna go again. Good. The tricep muscle what you're working here is brilliant for sports that involve throwing. Javelin, shot put, throwing a cricket ball. Everything. The tricep is so good for this muscle to be strong. I'm gonna do my next set the alternative way which is a little bit easier. Still amazing for you. Just sometimes people need to start this way. My feet are on the floor, my knees are bent, and I'm there. Instead of being straight, we're there. Keep going. One and time. That is a burn. If you feel like you can do more, please do. If you want to do more tonight, do more tonight or do more next week. You can always go back and watch this workout, remember. That is your workout done, however, we're not going anywhere 'cause we're finishing with a challenge.

Okay, today's challenge is involving press-ups. I'm sorry to tell you but it's more triceps. Now, the perfect press-up would be done just like the plank, everything in line to start, okay? So watch. We're in this position. No dipping of the head, no lifting of the head, no lifting of the butts, no lowering of the butts. Everything is nice and straight. Now the perfect press-up would be here. Hands shoulder width apart, a centimetre away from the floor and up. That's the perfect press-up. You'll get to that one day if you can't do it. But an alternative way, drop to your knees. From there we go down and we go up. It's still working your triceps, it just takes a little bit of the pressure off. Now, I said go a centimetre from the floor. Here. If you can't and you can only go here, that's fine, but the challenge is how many you can do in a row without stopping. Okay? So, let's go. Together, come on. How many can you do in a row without stopping? If you need to hold it at the top like this, that's fine. Go again. But as soon as you drop and you stop, that's you done. I'm gonna show you some on my knees. Still works. Still feeling it. That's me done. What a strength session. That is, if you're still going you're an absolute warrior, by the way, but please fill your boots. To everybody that's stopped, congratulations. Remember, as I always say, if one is your maximum, that's great. If ten's your maximum, that's great. It's your maximum. It's your limit that we're going for. Nobody else is here, just you and me, so you're competing with yourself and yourself only. As long as you feel like you're pushing yourself to the max, that's all I want.

From there a little cool down. Let's just shake our arms off 'cause we've worked our arms a lot today. At the same time, we can shake our legs off. You could have a little bounce around. A little dance to celebrate that we've finished today. Just get it done. Circle the arms. Forward and back. Twist that back there. Just shaking everything off nicely. That was great. Thank you so much for being with me. If you wanna cool down more and have a little bit of a longer stretch, please continue, but for now you just worked out the Wright way. I'll see you next time.