Find your center with Coach James Sandoval’s workout routine! | Mars Pa More - video Dailymotion

GMA Network

We’re so used to seeing buff people at the gym that we forget how to find our center and our balance! Coach James Sandoval shows us how to regain that in this video!

Transcript

00:00In the midst of stressful situations, it's important to find our center.

00:05And you know what? You can also do that through a workout.

00:08That's what we're going to flex today.

00:10Of course, with our fitness expert, who is a master at this,

00:15Coach James Sandoval!

00:21So what will we do today?

00:22Today, we will look at centering.

00:25We're used to doing workouts, right?

00:28Our muscles are big and everything.

00:29But we tend to forget the balance.

00:32That's what's missing in everything.

00:34So it means that our smaller muscles in the body are not being used.

00:38These are my stabilizer muscles.

00:40Yes, perfect.

00:41So that's what we're going to concentrate on today.

00:43These are the muscles that are hard to reach and work out, right?

00:47That's true.

00:48So our first exercise will be...

00:50Okay, you're going to fall in the middle so you'll look like me.

00:53Alright, so we'll start with a warm-up.

00:58We need to warm up our bodies.

01:00Feet under your hips, hands nice on your side.

01:03As you squat down, you're going to reach your arms up in diagonal.

01:07And then come up.

01:08That's one.

01:09Good.

01:10And two.

01:11That's it.

01:12And three.

01:13How are you doing there?

01:14Are you okay?

01:15And four.

01:16Okay, just two.

01:17Okay.

01:18And five.

01:19Here we go.

01:20So when we go down, hold it right here.

01:22Okay, are you ready?

01:24Now, stretch your right leg at the back.

01:26There you go.

01:27What we're going to do is lift the leg.

01:30So we lift up one, touch down.

01:32Two.

01:33There you go.

01:34Three.

01:35That's the balance.

01:36Let's continue.

01:37And four.

01:38There you go.

01:40And five.

01:41Just one.

01:42And six.

01:43And hold it at the top and pulse it six times.

01:45One, two, three, four, five, and six.

01:50Step it in.

01:52That's so good.

01:54Next up, let's do the floor.

01:56Okay.

01:57What we're going to do is lie down.

01:59So, lie down on your side.

02:02It's called a side leg lift.

02:03Okay?

02:04Side leg lift.

02:05Okay.

02:06There.

02:07This is straight.

02:08Okay, then stretch like this.

02:10Now, our body is straight.

02:12Our top arm is straight.

02:16Our top arm is stretched out.

02:18There.

02:19Now, let's work on the sides.

02:21Let's work on the sides.

02:22Okay?

02:23So, you're going to lift both legs up towards the side and lift.

02:27And then down.

02:28Lower it down.

02:29That's one.

02:30Again, lift.

02:31And for two.

02:33Good.

02:34Lift.

02:35For three.

02:36And for four.

02:38Come on.

02:39Just two.

02:40Five.

02:41Just one.

02:42And six.

02:43And hold it.

02:44Hold it.

02:45Three, two, one.

02:46And release.

02:48It's good for the sides.

02:49Let's do the other side.

02:51The other side.

02:52Okay.

02:53Okay.

02:54Okay, lie down.

02:55All right.

02:56Now, from here, you're going to lift.

02:57Okay.

02:58Now, when you lift, bring your arm up.

03:00Right arm up.

03:01Ready?

03:02Three, two, one.

03:03We lift.

03:04Use this and lift.

03:05Does your knee still hurt?

03:06Not anymore.

03:07Right?

03:08So, it means that your foot is just lifting.

03:10Hinging from the hip.

03:11Last three.

03:13And two.

03:15And one.

03:16And release.

03:18Okay.

03:19Good.

03:20Wow.

03:21Our core is solid.

03:23And can you feel it on the sides?

03:25Yes.

03:26Our last exercise.

03:27Are you guys ready?

03:28Very, very simple.

03:29Really?

03:30Hands down on the floor.

03:31Okay.

03:32Ranking position.

03:33Okay.

03:34On your knees.

03:35I love it.

03:36Not on our toes.

03:37Yes.

03:38Okay.

03:39Now, stretch your right arm and your left leg in the back.

03:42Now, we're just going to lift arm and legs up.

03:45Okay.

03:46Go for one.

03:47And two.

03:49Hold it down.

03:50That's in for three.

03:51And four.

03:53And five.

03:54Now, last one.

03:55You're going to hold in the top.

03:56Pause.

03:57Now, turn your right arm to the right and left leg to the left.

04:00Turn it out.

04:01And then bring it in.

04:02That's one.

04:04Turn it out.

04:06That's in for two.

04:07Turn it out.

04:09And for three.

04:10Turn it out.

04:11That's in for four.

04:12And five.

04:13And six.

04:14Good.

04:15And then back to center.

04:16Yay!

04:17And that's your exercise.

04:18Very, very simple to do.

04:19You can do it at home.

04:20But doing that every day keeps you centered, focuses on the stabilizer muscles.

04:24As Kim said, and it really works the body even more.

04:27Especially, like our warm-up earlier.

04:29Good for the glutes.

04:30Good for the glutes.

04:31Good for the glutes.

04:32Good for the glutes.

04:33Good for the glutes.

04:34Good for the glutes.

04:35Good for the glutes.

04:36Good for the glutes.

04:37Good for the glutes.

04:38Good for the glutes.

04:39Good for the glutes.

04:40Good.

04:41Which a lot of people need.

04:42And you'll see that it's low impact.

04:44Yes.

04:45Meaning, you won't get injured.

04:47Yes.

04:48Because you're doing it slowly, but you can feel the pain because it's a controlled movement.

04:52That's true.

04:53Thank you, Juha.

04:54My pleasure.

Find your center with Coach James Sandoval’s workout routine! | Mars Pa More

Category

Transcript

Be the first to comment

Recommended