Hi everyone, I'm Holly. I'm 1/3 of Vet Fits. You've got me today running you through a 30 minute strength and cardio-based session.

So those of you that haven't heard of us before, Andy and Charlie started Vet Fits, off of the back of their research when they were at the Royal Veterinary College, looking into the effects of a regular exercise programme on well-being. We know that our profession as a whole is suffering from mental health, poor mental health. And so we as a trio are trying to improve wellbeing in the profession through exercise and social support.

So if you don't already follow us through our platforms, we're on Instagram, at Vetfit Insta, Facebook at Vetitt, we do have Twitter as well, but we're mostly active on Instagram because we like to share photos and videos for you guys, and we have some very exciting things coming in the coming months as well. So do make sure that you check us out because you will be seeing us in your practises very, very soon. So without further ado, we're gonna do a quick 5 minute warm up.

So our strength based session today, we're gonna go through some core and leg-based work, so we're gonna warm up those areas to start with. So I'm just going to set a timer for 5 minutes. Briefly, whilst you guys get ready, all you need today is an exercise mat and a body weight.

If you do have some dumbbells and you want to add some weight on, then you can do. I'll show you which exercises you can do for that. But just for the warm up we're gonna do some body weight stuff.

So, to start with, you're gonna start with 2 seconds on each exercise, so we're gonna start with seal to down dog. So you get into your nice seal position. Feel that stretch in your lower back.

For a few seconds and then lift yourself up into down dog and lift those hips up and push those hips away from your mat in down in down dog back to seal again. And Sit down, doc. And that was 20 seconds and then into your Russian twists for 20 seconds.

So bums on the mat, feet flat on the floor, and you're just gonna twist from side to side. Like, say, 20 seconds of this. Try and keep your hips nice and square, don't twist your hips too much.

Lovely. And then we're gonna bring ourselves up and we're gonna do 20 seconds of body weight squats. So feet shoulder width apart, squat down, try and reach parallel if you can, chest up, back up again, engage those glutes.

We're very quad dominant. Engage those glutes in your bum and your hamstrings, so down chest up and back up again. Lovely.

20 seconds of those, and then we're gonna do 20 seconds of plank walkouts, so feet shoulder distance apart. Slow, lowly slowly lower yourself down, nice straight back and straight legs. Walk yourself out to plank.

Nice straight back, hips and ankles and shoulders make a nice straight line and then walk yourself back up to standing. Do that a few times. Like so, then we'll go back to the start.

We seal to down dog, and that will properly count this time. So 20 seconds of each. Seal.

So it's 20 seconds of this complete movement, let's say. Straight back. You should feel it in your hamstrings as well when you're in down dog.

4321, and then you're into your Russian twists. So 20 seconds of those. Not looking at my timer properly.

321, and then 20 seconds of squats. Nice straight Upright chest. Feet shoulder distance apart.

Those body weight squats, 54321, and then you enter your plank walkouts again, feet shoulder width, slowly lower yourself down, straight leg. Nice tight core into plank position and back up again. 2 seconds.

And then we'll be back to the start and stay on and down jog again. Lovely. Right, seals down dog.

So again in this you should feel in your shoulders, your lower back. You want your toes flat on the floor for seal. Lift yourself up into down dog.

Again, hips up. Push your shoulders back, as if you're pushing away with your hands. You can bend your knees in down dog as well.

54321, and then Russian twist. 20 seconds of these. 54321, and then squats.

If you do struggle in a squat, bring a chair out. Like this and use that chair to mark your descent, so do a slow descent, 23, and then back up again. Cut my head off now.

Like, so if you do have a knee injury, that's a really good way to alter your squats, you do a slow descent onto that chair and quickly drive up again. 1211, 10, and then we're into plank walkouts for our last one. Do Lovely, that's my time ending, we'll just do one more.

Nice straight legs. And then you like walk out. Lovely.

I, I hope your bodies are nice and warm. So our first part of today's workout is a strength section. Got to cut off the hair from shining on the sun from shining on my forehead.

So our strength section, we've got 5 exercises. What we're going to do is we're gonna work for 40 seconds on, 20 seconds rest, and we're gonna do those 5 exercises twice, so that adds up to 10 minutes. So our first exercise, you need to get into your plank position and we're going to do shoulder taps.

So like I said with your plank, you want a nice straight line, ankles, hips, shoulders, no hiking of the bun, up. Or down, nice straight line, and in the shoulder tap you want to tap your opposite shoulder with your opposite hand, but try not to let your hips rock from side to side. So that takes a lot of engaging of your core.

You need to tap, tap, tap. Second exercise is going to be a single leg squat. Now this is really good to even up, if you are dominant in more than one leg.

So I've had an injury in my left. My right quad is a lot bigger than my left. So a single leg squat, weight in one leg, descend yourself down, tap your toe on the floor and up again like so.

And if you're an absolute pro and you want to do a pistol squat, grab your foot and lower yourself down, I can't do that, but lower yourself down to parallel and back up again. That's our second exercise. Our third exercise is gonna be plank toe taps.

So you're gonna get into a plank position. Again, straight line, and you're gonna lift your hips up and tap your opposite ankle with your opposite hand. Like so, we the opposite to, sorry, back down to plank again to your ankle again.exo.

And then next exercise number 4 is going to be a single leg deadlift. So weight in one leg will alternate each each time to each round. So say for example you go left leg first, you're gonna put your weight on your left leg, you're gonna slowly pivot your hips.

Bring that opposite leg, arm, sorry, to the ground and back up again. It's about quality, not quantity with these as shown by me falling over. It takes core engagement.

And you'll see my ankle wobbles a lot. That then is stabilised by me really engaging the muscles in my leg. Then our last exercise is gonna be a side plank rotation.

So you're gonna get on one side, into a side plank, again looking for a nice straight line, and you're gonna rotate. And up Right And like so, but I will be doing these so you can follow me as we go along. I'm gonna set a timer for 10 minutes.

Da da da. It's lost my settings from before. There we go, right.

And again, if you do need to grab a quick drink of water, you have your 20 minute block of rest. So we're gonna start in 10 seconds and we're gonna start with our shoulder tap plank. So 4321, let's go.

So you can start your plank with your palms on the ground. Or if you want to make it harder, start on your elbows and come up and down again like that. But to keep it simple, we'll stay in this plank.

Again, try not to let your hips rock too much. See I'm letting them rock. Halfway?

Nice, gentle tap. Again, quality not quantity. I wanna see you engaging your core and preventing those hips from rotating.

54321, stop there. 20 seconds rest. I hope that first exercise was alright.

And I'm feeling it in the abdominals already. So 10 seconds until we're into our single leg squat. So I'm gonna start on my left leg.

321, chest nice and high, lowering down and falling over. Don't follow that. Down, tap, up, if you feel like you're getting so low, you're falling over, just stay mid-range.

This is about engaging. That leg that you're bending, that's we're gonna strengthen that leg. We're isolating the left leg on its own.

Keep that chest nice and high. And try not to put weight on your toe that's tapping on the ground. You just need a gentle tap.

Keep that chest nice and high, your feet firmly on the ground. 321. So you can only see that I've got a slight range there, but I can still really feel it in that leg.

That's my weaker leg that I'm working on. So if you do have a weak side, do when you're at home, 5 on one leg, 5 on the other, 5 on the weaker one to even you out. 4321, and we're into our plank toe taps now.

So nice plank position, nice and straight, piping up and touching that toe or that ankle. If you can't reach that far, just tap your knee instead. The idea is that you're engaging your core nice and tight when you're in this position, again engaging to cross your arm over the opposite foot.

Nice one. Lovely, breathe out when you come down. Remember to breathe, breathing is very important.

Lovely, and rest there. So our next exercise will be our single leg deadlift. Now again, quality not quantity in this exercise, it's about core and leg strength.

So really engage those muscles. 54321. So again, pivoting.

Straight down. And back up again, and I'm using this arm as a bit of balance. My ankles really wanna rock here cos I've got really mobile ankles if feel the same.

Really engage your quads and your glutes. Don't brush all the way back up. You need to be nice and stable.

Try and get a nice straight back and try and get your back and your leg to meet. She says not doing it herself. There's a nice straight line like that.

54321. Lovely. So then our next exercise, our last one, is your side bank rotation.

So I've picked my left leg on all of these exercises, so I will keep going. My left leg is very well engaged at this stage. So, 54321.

Nice straight arm, my elbows underneath my shoulder. Nice straight line from shoulder to ankle. I'm gonna rotate.

And up Rotate And up Oh my God, it's really feeling it already. So stack your feet one on the other. OK I know I he.

And that really engage that call guys, dig into it. 7 seconds. If you struggle too much with that, just stay inside, plank and rest there.

Right now we've got to do that all again. And that's not the end, you'll be halfway through once you reach this point. So we'll be back to our shoulder.

So does have plank. Take a drink, take a breather. 321.

So tap, try not to let those tips rotate. Have your feet a nice sort of hit distance apart to help with that. Really engage that core.

And have your wrists underneath your shoulders if you can. Quality not quantity in this. If you can do 2 really good ones with minor minor hip rotation, that's so much better than 5 ones where you're wobbling about loads.

10 seconds. And rest there. Lovely.

So we're going to our single leg squat next. So whichever leg you did last time, do an opposite leg this time. So I'm gonna pick my right leg for this one.

And we're gonna go in about 5 seconds. 4321, again, chest nice and high, lower yourself down, toe tap, back up again. Really engage not only your quad, but your glutes as well, which run all the way back up here, not just your quads.

If you feel it in your back. Really pull that cord tight, suck that belly button into your spine. And the halfway Oh, bit of a wobble.

10 seconds. Tap Like I say, 321, and rest there. So then we're into our plank toe tap, so your plank to pipe position.

So you're back burning that core again. 10 seconds, take a breather, take a drink. 321, let's go again, nice straight plank, best you can.

Pipe up opposite ankle, opposite toe. Oh why? Well done guys, stay in.

Doing really well. We're almost there now. Nice pike.

Really hype those hips up, almost as if you're going into downward dog and rest there. OK, single leg deadlifts next, so you're gonna do the opposite leg that you did last time, so I did my left last, I'm gonna do my right now. So again, nice, slow and control of these movements.

If you want to add weight, you can just grab my jumper. And I'll show you what you can do if you're out of weight. So let's go.

So, we opposite arm. Pipe yourself down, tap it on the floor, back up again. If you find that you're not keeping a nice straight back and you're really struggling with this exercise, then don't add weight, just add body weight, it's hard enough.

10 seconds. 54321, and stop there. So then our final exercise is our side plant rotation.

So I did it on my left last time, on my right today? Right this time sorry. 8 seconds.

This will be our last exercise on our strength round. 321. Let's go, so nice straight line, feet stacked, rotate.

And up, really keeping that nice straight line from ankle to shoulder. If you find that too hard, just try and stay in the side plank. You can see me through my cheek, Tom.

Corn nice and tight guys, dig in, last exercise this is, and you can have a quick breathe while I discuss the next one. 321. Lovely.

Let's stop there. Hope you're feeling all right. I definitely feel like my abs are warm.

And my legs as well. Oh, right. So whilst you have a breather, I'll just discuss our next round with you.

So I'm gonna do a bit of a cardio blast now. I'm gonna do what's called a 10 minute AA, which means as many rounds as possible. So I'm gonna chat you through the exercises, maybe 10 minutes.

You're gonna work through them, you're gonna pace yourself. This isn't about speed necessarily, this is about endurance. So if you start a full guns blazing, you're gonna slow down.

So pace yourself, even if you start a little bit slower at the start, and you think, actually, I am smashing this. I'm gonna speed up. Well, that's fine, but it's important that you do the exercises right, you engage your muscles and you pace yourself.

This is about endurance, building up that cardiovascular endurance. So. You'll have a 10 minute timer.

Your first exercise is going to be burpees. Now burpees are brilliant, they're my favourite. You can, there's a scale for every burpee for every person, so the easiest kind of burpee you can do, stood up.

Lower your hands down, walk your feet out like so to a plank and back up again, like that. You can scale it all the way to a full burpee, where you lower yourself down. Jump your feet out, lower yourself into a press up position, back up, and then jump.

But all in one. So with this, it's really important that your arms stay nice and tight to your chest. When you come back up, your chest comes first, your hips follow, and when you jump back, your feet are flat and they're wide and then jump up.

If you jump like this. On your toes, you're putting so much strain in your knees, it's really bad for your knees, so feet wide and flat on the floor if you can. Lovely, so burpees first and then 20 sit-ups.

So you'll do 10 burpees, 20 sit-ups, so you can do a regular sit-up, feet flat on the floor. Like, so, or I like to do butterfly sit-ups with your soles. Oh, it's together.

Like so, lower yourself down, back up and tap your toes, 20 of those, and then you're going to do 20 lunges. Now, I have a knee injury, so I tend to do reverse lunges, which are much kinder on the knee. So stand nice and a solid stance, reverse lunge, almost as if you're tapping your knee on the ground.

Try not to cut my head off. OK. Like I say, or you can do a forward lunge.

Like that's. And if you really want, you can add some weight. So add it to a shoulder, the opposite.

Like so, and alternate in your lounge if you can, you can hold a weight like this as well, or you can have it in the back of your neck, but be careful. Remember, if you do have any injuries, I can't help you through a screen, so please be mindful of those and don't do anything that is gonna make you painful. I should have mentioned that at the start, we hope you guys are doing well.

So, and then our 3rd 4th, sorry, it's going to be floor wipers. Now these are a fun exercise. It's an ad-based exercise.

You're gonna sit down, your legs are gonna be out straight. What you're gonna do is you're gonna have your hands up perpendicular, and you're gonna lift your legs to meet your hands and hinge them back down. You don't want your heels to touch the floor.

I can't talk when I'm like that. You don't want your heels to touch the floor, you want them to hover nicely. Now, I actually find it easier if I hold a dumbbell above my head for this.

But you might feel differently, but if you do have something to hold, try it. It's a really good exercise. I can't talk.

And the menu you do CrossFit, it's a really good starter if you want to aim for toast to bar. Some of you might know what, not, not might not know what that means, it doesn't matter. Right, so I'm gonna set a 10 minute timer.

And we're gonna crack on. Now everyone will be doing this at a different pace. That's not important.

You are the only one that you're challenging today. So see how long it takes you to do the first round. Aim to match that for the second one.

Remember I said this is about endurance. So keep a log of your time if you want to set up a timer. Quickly grab that now and try and match your time each round or beat that time.

Right, so I'm gonna start a 10 minute timer with 10 seconds to go. Do do do right, 10 seconds. I'm gonna start with 10 burpees.

3 21, let's go. Yeah, feet nice and flat on the floor. Chest up and hips when you come back up.

Yeah Yeah. It's a good job I'm not wearing a mic because you could just hear my heavy breathing. Cool.

Once you've done 10 of those, you're going to do 20 sit-ups. No, it doesn't matter if you haven't got there before me. Remember, the only person you're challenging is yourself.

So, 20 situps. If you need to take a rest during this, please do. Remember, pace your sales.

OK. Yeah Come on guys, dig in. Those of you in practise, core muscles are so important to your everyday work, the amount of lifting we all do, which we should have help for, but we don't.

So after 20 sit-ups, we're going to do 20 lunges. Body weight all weighted, it's totally up to you. That's nice and high for these.

I'm gonna have to open a window. It's getting very warm, even though it's snowing outside. Now don't feel like you have to be like a catwalk model when you do lunges.

You don't have to do like this. Square, nice and square on, I'd say. Well done, guys.

Lovely. Lost count. We're bringing a coach, aren't I?

I think that's 20. Cool. Open the window real quick.

And then we're going on to floor wipers. She's got 10 floor wipers. You're gonna wipe the floor with them?

That was an awful pun. So, Arms nice and perpendicular, really tight core, really bring that belly button to your spine. Lift those legs up nice and straight, try not to touch the floor.

10 of these Lovely. I'm back to 10 burpees again. You've got just over 6 minutes left, guys.

So if I do that first round about 3:45, that's what I'm aiming for my second round, OK? Let's go. Remember, 10 burpies, 20 sit-ups, 20 lunges, 10 floor wipers.

I Was it done in 2010 burpees, I got 2010 burps, 20 setups. Remember, the only person you're challenging is yourself. So you wanna beat your round one self.

Lovely. What you done 20 setups. You're on to 20 lunges.

That's the most ladylike get up I've ever done. Right, 20 lunges. Let's go.

How long have we got left? 4 minutes left, guys. You're over halfway there.

And if you think of the whole workout with 3/4 of the way there. So well done. You might also see that I've got a dark map, but I don't think you can see.

The leg one there is about Yogi. We work really closely with Bet Yogi and her exercise mats are actually amazing. I use them for yoga and all my workouts.

So if you haven't heard of her before, check her out. Because she's wonderful as well. I'm gonna help you with some recovery after today.

Right, after lunges, you've got floor wipers. And you're trying to beat your time from round one. Let's go.

Nice tight call. If you find that you're shifting yourself across the floor, engage your core more. If you struggle, and.

What was that? I matched my time, so that's good. Right, you've got 2.5 minutes guys.

I want you to get halfway through your next round, OK? Right, let's go. Final push now.

We're just over 2 minutes. The ponytail's lapping everywhere. Come on OK.

OK, that's me. 20 sit-ups after 101, 10 rapies, guys. Last push digging.

Pick up the pace if you can. What have we got left? Whoa, 35 seconds.

Come on, final push now, dig in. I think of all those endorphins. Exercise, regular exercise has been shown to help us develop a greater resistance to stress.

Really positive effect on your wellbeing, with your physical and your mental health. Even 10 minutes a day, if you're not already doing some, try it because once you get in the habit, it'll become much easier and stop there. My goodness me, I'm so tough tough.

I'm so. Puffed out. I was trying to say tough.

I'm puffed. Oh And take a drink and have a breather, and then we'll do a really quick cool down. So I've got a couple of minutes to go.

So to cool down. And similar to what we did at the start. Get into a nice seal position.

Like so stretch that lower back out. Oh. Nice deep breath and lower yourself into child's pose.

And edge your fingers forward, so you're pulling your shoulders back and feeling the stretching your shoulders. We'll go back into sere toilets more. And that In the child's face.

And one thing we really do neglect when we stretch is our hips. So we're gonna do a pigeon stretch. So bring one leg forward and try and bring your lower leg at a right angle.

Bring your foot up, you should feel it in your glute, in your groyne, mostly in your hip flexors, which are like in your crotch basically. If you want to add more difficulty, bring yourself forward. Like I say.

Nice deep breaths. Oh, that's nice and swap legs. On that other leg forward, you can use your knee to kick this ankle forward and then heel toe yourself back.

Yeah I'm much less flexible in this hips, I can't bring my hips down to the mat. Don't neglect your hip flexors. So I did that for way too long.

And you'll get injuries lower down if your hips are tight cos you'll put more strain on your knees, more strain on your quads. Look after our knees. OK, and the last stretch if you lie on your back.

Yeah. And bring your right leg up, 90 degrees, bring your left hand over the outside edge of your right. Hinge that leg over.

With your right arm, hold that out and look towards your right hand, so you're in a nice twist. Nice deep breaths. And then bring that back up to the leg, so left, up, right hand with the outside edge of your left, bring that over and look to your left.

I yeah. Well, I think we're done there. I hope you enjoyed that, guys.

And like I said, do give us a follow on our social media feeds and keep an eye out because we are, hopefully we'll be out in practise very, very soon. And, if you enjoyed today, try and get a workout in tomorrow and the next couple of days, even if it's a short one, and hopefully you'll reap the benefits. You can even the the minor amount of exercise, walking, even give yourself a little.

Daily walk, if you're feeling that you're a bit sedentary at the moment with working and we're all stuck at home, give yourself some fresh air, get those legs moving, get those steps in. Exercise is really beneficial for our mental health as well as well as our physical health. So do give us, give it a go, and if you want to drop us a message with any queries, we are, we do have an email address as well, which you can find through our website, which is just get thatfi.co.uk.

So I really hope you enjoyed today and enjoy the rest of Congress.