00:00Any time.
00:17Ok, floating lunges, keep your right foot planted.
00:20When you bring your left foot forward, hold it there.
00:23Keep your chest up tall, bring your arms forward.
00:26Now, working into your core, twist from side to side towards that left knee.
00:31Watch your balance, watch your timing, and try to keep a steady rhythm.
00:36Make sure your knee doesn't go past your toes or you'll be putting stress on it.
00:41Perfect.
00:49Absolutely perfect.
01:01Twist.
01:03Back.
01:04Forward.
01:06Twist.
01:07Back.
01:09Forward.
01:10We're going to do the exact same thing on the upside.
01:13Ok, now more lunges with trunk rotations, but this time, keep your left foot centered and twist towards your right
01:19knee.
01:29Twist.
01:31Back.
01:33Forward.
01:34Twist.
01:36Back.
01:38Forward.
01:39Twist.
01:40Back.
01:42Really try to twist round as much as you can.
01:48Starting to cook those legs a little bit, huh?
01:52Your legs have got to be burning right now.
01:55That's absolutely perfect.
01:56I couldn't do it better myself.
02:02You're doing great.
02:04That's perfect.
02:09Slowly get down on all fours, then into plank position.
02:14Turn to the side for this exercise.
02:17Ok.
02:17Now let's do some tricep push-ups on knees.
02:20With your hands under your shoulders, sink down into your arms and then push back up.
02:25Keep your back nice and straight.
02:28Keep your movements slow and controlled and your hands below your shoulders.
02:33Those arms ready to do it.
02:34Do you want to drop off yet?
02:47Piccache, huh?
02:47Keep going, let's see how you feel by the end.
02:51All right, let's mix it up a little now.
02:57Sprint starts.
02:58On all fours, with hands under your shoulders,
03:00raise yourself up off the floor,
03:02then bring one foot forward, supporting your weight on the ball of your foot.
03:06Switch the foot that is forward in a quick motion, then repeat.
03:12This is a big energy movement,
03:14so if you're struggling, only move your feet as much as you can.
03:17You can always build up to the full exercise.
03:22Your arm.
03:34Hey, let's move on to something else now.
03:39Now carefully come back up to a standing position.
03:43Okay, back to the front you guys, see me.
03:46Now we're going to do some wrist rolls just to ease up any stress in there.
03:51Nice, gentle, circular motion.
03:56Jumping jacks.
03:57Swing those arms up high to try to keep the movement rhythmic and fluid.
04:00Nice rhythmic jumping will make this a whole lot easier.
04:03Keep it moving.
04:06Make sure you hand on the balls of your feet and keep your knees soft.
04:10Would you like to take a water break after this exercise?
04:21You cool?
04:22Alright, let's keep rolling.
04:24But remember to try to keep hydrated during your workout.
04:28That's it. I know you're working hard. I can see you.
04:35That's what I'm talking about. Great.
04:47Perfect form.
04:58Fantastic. Just like that.
05:02Alright, now squat down is normal.
05:04But this time, twist to one side as you stretch your arms up above your shoulders.
05:09Then do the same for the other side and keep it flowing.
05:12Remember to keep those abs pulled in tight.
05:15As with other squats, try to keep your weight back in your heels, not under your knees and toes.
05:28Starting to really feel a good stretch up through your back and legs.
05:33Good job. Keep that rhythm going.
05:38Starting to really feel a good stretch up through your back and legs.
05:42Really try to get those squats lower.
05:46Really try to get those squats lower.
05:55Abs stay strong all the time.
05:59Reach a little higher for me.
06:16Good job. You've managed the challenging station. Shall we move on to hard?
06:43Jump rope with high knees. Keep those knees up high, but make sure you keep your balance.
06:48Try to land as softly as you can on the balls of your feet.
06:52It's absolutely perfect. I couldn't do it better myself.
06:56That's exactly what I'm after.
07:00Make sure you're keeping good form.
07:02Doing the exercise as hard as you can isn't as important as doing it right.
07:14Great work.
07:17Getting the right form is more important than just doing the exercise as hard as you can.
07:23Perfect form.
07:33Getting down into a sitting position now.
07:37Turn to the side for this exercise.
07:40Double leg extension. Lie on your back with your hands by your sides.
07:44Bring your knees to form a 90 degree angle with your body.
07:47Then lower your feet as far down to the floor as you can and back up to the starting position.
07:52Keep your back on the floor and your core tight.
07:56Keep your back down, shoulders relaxed, and your core engaged.
08:06Inhale as you lower your feet.
08:08Exhale as you bring them back up.
08:11Beautiful.
08:15You look great.
08:22Absolutely perfect.
08:30Good job. Keep that rhythm going.
08:34Great work.
08:35Alright, let's mix a little now.
08:41Okay, tricep dips.
08:42Here you want to sink down towards your hands, bending your arms, then raise your body up and keep your
08:48waist up as high as you can.
08:50Try to think about those tricep muscles you're working on the back of your arms.
08:55Make sure that your shoulders are back down away from your ears.
09:02Good job. Keep that rhythm going.
09:06Excellent form.
09:10Up.
09:11Dip.
09:12Up.
09:14Dip.
09:15Up.
09:16Dip.
09:17Up.
09:18Dip.
09:19Dips.
09:24Up.
09:25Dip.
09:26Up.
09:27Dip.
09:28Up.
09:31Dip.
09:34Okay, let's keep things moving.
09:42Now come back into a plank position
09:47And now let's go side on
09:50Now I call it awkward airplane
09:52What I want you to do
09:53Extend the leg out to one side
09:56Take the arm in the opposite direction
10:00Try to lift that leg up just a little bit higher
10:02As your foot stays flexed
10:03Reach that arm out
10:07Remembering to always breathe
10:09Yoga is all about breath
10:12Perfect, just like a yoga master
10:15Perfect pose guys
10:26Perfect, just like a yoga master
10:30Let's go to the other side
10:35Let's move into the awkward airplane
10:48Perfect pose guys
10:52The main thing is right now is you're breathing
10:56Perfect, just like a yoga master
11:03Perfect pose guys
11:20Okay, let's move on
11:24Now carefully come back up to a standing position
11:29Okay, cool
11:29Now let's bring it back to the front
11:31So that you're facing me
11:33Okay, now on to standing mountain climbing
11:36Here you want to punch one arm to the sky
11:38While raising the opposite knee nice and high
11:40Try to nail that rhythm
11:43Try to land softly on the balls of your feet
11:46To avoid stress on your joints
11:48Doing all right so far?
12:01Okay, well just stay with it
12:03And try to take it at your own pace
12:04If you really need a break
12:06One
12:10So let's do this
12:13Barter
12:15On the back
12:17Sure
12:17How muchki
12:18We
12:19need to release Of
12:20course We
12:20need to have a Jemstones Bye
12:21Tend
12:22Bye Bye
12:42Grazie per la visione!
13:21Grazie a tutti!
13:45Grazie a tutti!
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