Mark Wright: Hello, how you doing? I'm Mark Wright and I've 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.

Hello and welcome to Wednesday's edition of "Workout the Wright way.” We are calling this Wednesday Heartpumpers. Now, when you're working out, it's very important to get your heart rate up. That will help you burn the calories which helps you burn the fat. Gets you that feeling where you're sweating, you're letting the endorphins out. It's the best feeling in the world.

Now, you don't have to be too long and too complicated when it comes to a warm up. I like to do a minute or two and it's just a movement around. You could have a little dance. A bit of shadow boxing. It's just to get the blood flowing around the body, get yourself moving. So, from there, we're gonna do a little jumping jack which is gonna be, here's your clue, something to do with your challenge later. Good one to warm up with so you can get used to it. Now from there, I just want you to kick out. Not to hard, not too fast. Just kicking your leg through. Pointing your toes, if you like. Or you can lift them flat. Great for your hamstrings, just warming up the muscles here. That's what we're doing on Wednesday. Wednesday Heartpumpers. Big up the Wednesday crew. Let's start working out the Wright way. Let's get our upper body moving now. Turn from side to side, keeping your legs and the bottom half of your body nice and still. We're just turning your back to loosen that lower back. From there, we're just gonna do a little bit of upper. Circle our arms forward. And again, we go back. Good. The best thing about "Workout the Wright way" is we get to do it on our own. This is great to do in your house because you can express yourself. You haven't got to worry. From there, I just want you to kick down the wall. So, it's more of a push instead of a kick through. Yeah, you haven't got to worry about looking, what you sound like when you're groaning during these exercises, how red your cheeks get, how sweaty you are. That's what I love about working out in my own home. Okay, if there's anything you feel tight. My hamstrings are tight today. If you bend one leg, straighten one leg, the straight leg should be the hamstring stretch. And change. And you have about ten seconds on that leg. From there we're gonna do a calf stretch. You're gonna get into a sprinter's position and you're gonna stretch that back leg, this leg here that I'm tapping my foot with, this muscle right here, the calf muscle. And change legs. Brilliant. Great work. If there's anything more you need to stretch, you're feeling tight in your quads, maybe, or your glutes, you do that while I'm explaining what the exercises are.

Right, today's first exercise is high knees. Now, you can do it like me, bringing your knees up as high as you can. If you can't get them that high, halfway is fine. And if you don't want to do the jump, just lift one knee at a time, keeping your keep on the floor. Just like this. Okay? How you do it is your choice. Let's go. High knees is such a good exercise to do if you only have a small space. Just think about when you are running across a hockey pitch and you're trying to run as fast as you can. Your knees are never really gonna be coming this high so it's good to prepare and make your legs more powerful so when you're kind of sprinting across, you have that power in your legs. So keep the high knees. Okay, and rest. Take a deep breath and grab some water if you have some close by. We're gonna get ready to go again in five seconds. Three, two, one. Let's go. Come on. How high can you get your knees? Even if you're doing the standing high knees, how high can you get them? Breathe. Your core, your glutes, your quads and, of course, great for the heart rate. Okay, and rest again. Take a deep breath. Important. In through your nose, out through your mouth. You need your hands behind your head, it's also good to open up your chest. I'm getting tired so I'm going to do it with standing high knees. If you want to join me, please do, if not you keep doing those high knees you've been doing. I'm just stand and raise my knees 'cause I'm feeling tight but I'd rather continue than to stop. Brilliant. Absolutely no shame in the way you do it. There's all different ways you can exercise. All of our bodies are different. We're all at different levels of fitness. You're only in competition with yourself and that's it. Nobody else. Three, two, one. Brilliant work. That is high knees completed.

Okay, moving onto our next exercise. Now we're gonna focus. Instead of our legs doing the moving, it's our arms and our upper body doing the moving. Okay? So, we're just gonna box. However fast and hard you do this is up to you. This is still fine. This is fine. And, of course, this is fine. How ever you feel you can do it. Just like the high knees. Let's go. Always good to get your feet moving as well 'cause if notice boxers, they move around the ring. So, even if you're in a small spot, like I am, I haven't got a lot of space here, I just twist round and round, just keeping my legs moving instead of planting my feet. Good. Keep punching out. Look at you, you're like a fighter. Brilliant. Stay with it. Five, four, three, two, one and time. Shake the arms off. Have a little shake. If you need to stretch them, bring them across your body like I'm doing here to stretch your tricep. Good work. Shake it all out. You can do this sat down as well because you don't really need to use your lower body. So, if we're sat down, we just punch out. This is still great. It's just as good because we're working the upper body to get our heart rates up. And let's go. Pap pap pap pap. Make the noise if you like. When I'm training on my own, I like to go huh huh huh huh huh or pap pap pap pap pap pap pap pap. What's your noise? No one can see you. You're at home on your own. I'm quite glad the film crew aren't here today, I can make any noise I want. Ha he ho ha he ha ho ha. See? Doesn't matter, I'm on my own. Let's go. Let it out. Come on. Pap pap pap pap pap pap pap pap pap. Good. Brilliant effort. Loving your work. Oh, I'm getting a sweat on now. Time. If you need a glass of water, go and get one now. Very important to keep your fluids on board. Here comes the sweat. The heart's pumping. This is also great for your lat muscles here on your back. Brilliant. 'Cause of the twisting and the punching, if you think about it, you're pulling your arm back and forwards. You're helping your back muscles here as well. We're gonna go again in three, two, one. Let's go. Not only is it good for cardio, but works your back muscles and your abs as well. Hold your core nice and tight. Stay with me to the end. Second exercise of three. You're nearly there. Come on, you've got this. Another five. Three. One. And time. Get in. The boxing element of "Workout the Wright way" on Wednesday. Congratulations, you just got through it.

The last exercise today for Wednesday's Heartpumpers is speed skaters. It's one of my favourite exercises to do 'cause I feel like I'm an Olympic ice-skater. Okay, so what we're gonna do, we're gonna go to one side, to the other. When we land, concentrate on that balance. From there we push off to the other side. Make sure you concentrate on that balance there. Now, if you can't do what I'm doing in terms of jumping across, side to side, just step up, step up, step up. No problem. Still getting that balance and still getting that push of the leg. Are you ready to be an Olympic speed skater? Three, two, one. Let's go. Good. Stay with me till the end. Good, beginning slightly bent over like I am. From the side, it's there, there, there, there. Good. Stay with it. Three, two, one and time. Take a rest. I bet you can feel that in your glutes, which is the outside of the butts there. Also in your quads, your hamstrings. Shake your legs off it so and we're gonna go again in three seconds. Two, one. Let's go. Speed skaters again. Brilliant work. Stay with me. Good. All the way across. Good. Stay with me. Brilliant effort today. I'm so proud of you. So proud of you. Keep going, you made it this far. You're an absolute warrior. Three, two, time. Make sure you get your fluids on board. Have a stretch if you need be. Just kind of do your hamstrings. Just bend over. Your calves as well. Shake off your muscles and get ready to go again. Three, two, one. Let's go. Good. Brilliant effort, keep going. To the end. Nearly done in today's workout. So important to exercise and you've done that today. Well done. For another three seconds. Two, one, time. Give yourself a round of applause and a tap on the back. You just completed Wednesday's Heartpumpers with "Workout the Wright way." There's only one thing left to do. It's the challenge.

The challenge is jumping jacks. How many you can do in 30 seconds. So, a jumping jack is here. In, out, in, out, in, out. If you can't do the jump, just step to the side. Step to the side. You can still do it fast, you can still get in as many as you can. Or you can do a straight jumping jack like this. We're gonna go in three, two, one. Good. Come on. How quick can you do it? However quick you do it today, however slow you do it today, next time will be quicker. I want you to work on this when you're away from "Workout the Wright way," work on it yourself and see how much better you can get. Challenge yourself. Come on. Keep going till the end. I know it's hard. Stay with it. Three, two, one, time. I hope you counted them jumping jacks. Remember, you can practice them because that will come back around later on in the run and hopefully you can do more in 30 seconds the next time.

Right, before we go, just have a little bounce around, shaking the arms out. Notice how my arms are very limp and very just relaxed. I'm shaking all the lactic acid out I can. Brilliant. And same with the legs. Just shaking it out. I want you to have a little hamstring stretch but the dynamics, we're just going lean forward and swipe the floor. Other leg, lean forward and swipe the floor. Very important we stretch and we cool down after every session as well as the warming up. Very, very important. Remember today, it's Wednesday's Heartpumper which means your heart rate went up so this is a time to relax, bring your heart rate back down. In through your nose, out through your mouth. At the same time we're stretching our upper body. We breathe in, we breathe out. Same again. And again. And one more time. You just nailed it, you absolute warrior. Think about how amazing you feel now. Compare it to how much you didn't want to do it when you started. Just remember that next time. If you were dreading it, remember this feeling you have now, that feeling of pride and the fact of how proud you are of yourself. That's how you're gonna feel after the next one. I'll see you then.