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00:06okay welcome so we've got a 30 minute class 20 minute on the bike 10 minutes on the floor
00:14for the poor let's get started with our warm up
00:23okay a little bit of resistance
00:27and just hands on top nothing too heavy just get a nice medium to fast pace in the legs
00:41it's very friday-ish what day is it it's thursday oh sure it's nearly friday that's why
00:49it's very friday for a second there i didn't really know what day it was
00:57terrible okay bring your hands out wide elbows in dip your chest and shoulders forward and down
01:03and speed those legs up let's go are we doing the hoo-hoos ready
01:13yes oh my you guys are in friday mood i wasn't expecting that
01:23i was gonna say it's not often you guys pleasantly surprised me that's not that's unkind that's not nice
01:29but yeah it's true i'm joking
01:33all right slow the legs add resistance feel the rhythm one two one two nice and heavy
01:42because we're gonna stand make sure it's heavy enough to stand
02:01so move the body weight side to side keep the weight in the pedals
02:20back to where you were
02:28and bring your hands back out wide again
02:33medium pace
02:37start to feel a bit warmer
02:39warm up a bit quicker when it's 16 degrees
02:43nice hasn't been that in a while
02:53so we're gonna finish the one up with some more speed
03:04here we go
03:05here we go speed it up
03:08you're gonna make it noise again
03:13who was too early there
03:20keep going
03:33and slow it down
03:35all right add some resistance on
03:37get into our first working track
03:43it seems to do this again and again
03:45i tried to turn it up it just turns the volume completely off
04:03do you ever go through times when just technology just doesn't want to
04:09do you ever go through to work
04:12to work
04:13to work
04:14to work
04:15to work
04:15to work
04:15to what thing
04:17age
04:17how is age anything to do with technology
04:27okay
04:29so we're going to synchronize the legs to that beat
04:33resistance about six out of ten
04:36ten
04:36ten being you can't turn your legs
04:39so one two
04:40one two
04:43so you should be feeling a bit of resistance
04:46keep your hands out wide
04:50we're gonna build it up
04:51because you can
04:52take a full half turn on
04:55feel that intensity
04:57we're gonna stand
04:59jump up for eight
05:00here we go up
05:03four three two one
05:05down
05:06stay here
05:07and left up
05:11stay here
05:15and set
05:16down
05:17stay longer
05:22and stand
05:29back to the seat
05:31hold the beat
05:37back up
05:38back up
05:38we go
05:38here we go
05:39up
05:40step
05:41and I think you should do it now
05:44because you can
05:45four three two one
05:46done
05:47and I think you should do it now
05:51because you can
05:52four three two step
06:05get ready to sit
06:08hit the seat
06:09let's go
06:10now push hard
06:12if that's not challenging
06:14add resistance
06:15I want you right at your limit
06:17for trying to hold that rhythm
06:22keep going
06:24keep going
06:25are those legs challenged
06:34slight increase
06:36and back up
06:38here we go
06:44take a seat
06:48right to the back of the seat
06:49push the heels
06:50forward and down
06:52and stand
07:00and sit
07:05stay here
07:07and slow the legs
07:09and pull back
07:10good job
07:14okay
07:16medium resistance
07:19a little bit heavier
07:21than what you would sprint
07:22with
07:23a little bit of resistance
07:25before we sprint
07:27by pulling the resistance
07:29or the
07:30yes the resistance
07:31pulling the resistance back
07:32and speeding up
07:33for now though
07:36keep the legs engaged
07:37and the work
07:47without the resistance
07:48big
07:48я
07:50be
07:55here
07:55strong
07:56and capable of this
07:58speed
07:59but feel in the work
08:00heart rate should be lifting
08:12All right, if you need to pull back just a little, lean in, speed up, go.
08:25Keep the hands relaxed and the core muscles braced tight, your knees in line with the
08:30toes.
08:31And push through the ball of the foot and pull those knees up quicker.
08:35Come on.
08:43You got to hold on.
08:48Big breaths.
08:50Yes.
08:55Woo.
08:59Good job we're only here for 20 minutes, isn't it?
09:01Keep going.
09:04This is me.
09:07But I saw who was booked in tonight and I thought you guys can handle this.
09:16Almost there.
09:21Four, three, two, slow.
09:29Keep the same resistance and just slow the legs.
09:33I can't take it because you didn't know I think it's what you're doing to me.
09:40Who's freewheeling?
09:41Who's coasting?
09:44And who's feeling a little bit gassed?
09:51Build a little bit of pace back in.
09:57We are going to go again.
10:00If it was too easy last time, if you thought you could have went longer, add resistance.
10:06Last chance.
10:08Here we go.
10:17Here we go.
10:28Keep going, keep going.
10:31Keep going.
10:32Keep going.
10:37Keep going.
10:40Keep going.
10:44Keep going.
10:47Keep going.
10:50Keep going.
10:51Keep going.
10:58yes you can
11:01try not to lift the legs
11:03slow
11:14and slow
11:16oh boy
11:22happy Thursday
11:27that's too much
11:28never Helen
11:30never, don't know why I'm talking like a pirate
11:33never Helen
11:37okay
11:39when you're ready
11:41medium resistance on the beat
11:43one, two, one, two
11:45so don't go too heavy for now
11:50we'll build this up though
11:51because this is a short track
11:55all right
11:55all the way up to 8 out of 10 on the resistance
11:59come on, find the ground
12:038 out of 10 is only
12:06quarter or half a turn away
12:07from not being able to turn the pedals
12:12let's hook up the fire here
12:16one, two
12:17one, two
12:18don't get stubborn
12:23one foot pulls
12:24one foot pushes
12:25is going to help
12:27use more muscles
12:28and keep you on rhythm
12:30it's a party time
12:33thought that was the next line there
12:36it's coming
12:40it's coming
12:49come on, raw strength and determination here
12:54if you lose the rhythm
12:56just pull back a little
12:57until you're back on it
13:00one, two
13:00one, two
13:04big breaths
13:11come on, let's get back on beat
13:12let me see your fight
13:17party time
13:17there we go
13:19knew that was coming
13:2545 seconds
13:29that was meant to be motivating
13:31Nicky, was it the opposite, was it?
13:33you want less?
13:36put your hands up
13:38don't put your hands up
13:41put your heart rate up
13:44my last push, dig in
13:55last 10 seconds
14:00push
14:044, 3, 2, recover
14:11two more tracks
14:14have we noticed in the heat
14:16the extra heat
14:18all those fans along the front
14:19are on too
14:25okay, so mixed track
14:27and those ones
14:28you're probably too far forward
14:30for them anyway
14:30do you want them?
14:31can you see that?
14:32I can put them on
14:33if you want
14:38so mixed track
14:40and then some cheesy sprints
14:42to finish
14:44a track I haven't done
14:45in spin in ages
14:46and I can't believe
14:47I forgot about it
14:49all right
14:50resistance up
14:51about 6 out of 10
14:53on the beat
14:531, 2, 1, 2
14:551, 2
15:03that's better
15:12so we're building a face level of heat
15:15For this final climb.
15:21Look for your turn up now.
15:27Maintain the pace.
15:29One, two, one, two.
15:34Make your climb as epic as that music.
15:45Another quarter turn, up.
15:49I'll dig in now.
15:57I want the resistance so high that the only way you complete this is by being strong.
16:03Simple as that.
16:16All right, slow the legs.
16:18Take a quarter turn back off only.
16:20Legs slow.
16:24Are we all okay?
16:26Yes.
16:28Yes.
16:29Yes.
16:38All right.
16:40When you're ready, start coming back to that rhythm.
16:44One, two, one, two.
16:48So we went up two quarter turns and we came back only one.
16:56So we're going to push things a little further.
16:59Give me a quarter turn back on.
17:08This song is about being your own hero, not relying on anyone else.
17:16One, two, one, two.
17:20For a woman's language, that usually means I don't need no men.
17:25All right, Nicky.
17:28Ready for another quarter turn?
17:30Let's go.
17:31Push.
17:40How are we doing, Elinor?
17:42Are the legs burning?
17:43Don't look at them now, to be fair.
17:45You look very happy.
17:46Come on now.
17:51Come on, last push here.
17:57Five, four, three, two, one.
18:04I guess the next song has been a while.
18:12I think you're all smiling.
18:16So many.
18:19Aren't you, Nicky, you're tired of smiling, aren't you?
18:21You like this song, Nicky?
18:25Oh, you do.
18:26We've got a lasso.
18:30All right, medium resistance, medium pace.
18:33This is one of those songs that's going to be in your head all weekend now.
18:38Give that to look forward to, Neil.
18:42All right, first sprint.
18:44Let's go.
18:46Let's go.
18:47Let's go.
18:47Let's go.
18:47Let's go.
18:50Let's go.
18:58Slow it back.
19:00Okay, team sprints.
19:02Team one, Gail, Diane, Helen and Helen.
19:07Team two, Elinor, Nicky and Lauren.
19:11Team one, full speed now.
19:14Team two, you stay 80%.
19:19Switch over.
19:20Team two, let's go.
19:22Let's go.
19:27Ready, team one, take over.
19:34Team two.
19:41Team one, come on, faster.
19:43Team one, come on, faster.
19:47Keep going.
19:49Team two's going to get the horsey noise.
19:55Ready, team T.
19:57Go.
20:01Where did you come from?
20:02Where did you go?
20:04Team one, go.
20:05Team T.
20:18Team one.
20:25Team two.
20:28Love it.
20:33Team one.
20:40Team two.
20:41Team two.
20:43Team one.
20:54Everybody race to the finish.
20:56Let's go.
21:08Let's go.
21:09Keep going.
21:11Two seconds.
21:12I've been married long time ago.
21:14Where did you come from?
21:17And done.
21:20Love it.
21:22Good.
21:22Okay.
21:23Take a sec.
21:24Let the heart rate come down.
21:25Before we come off and hit the core work.
21:29Oh.
21:31Such fun.
21:35Okay.
21:36When you're ready, come off.
21:39Make your way to your mat.
21:40Grab a plate along the way.
21:43Take a red plate.
21:45If you're not sure, grab a red and a blue.
21:47Let's give you options.
21:48Take a look.
21:57Let's give you options.
22:10Okay.
22:10When you're ready, come and round onto your front.
22:13We have a 60-second plank challenge to start.
22:21So, we've got the timer on here.
22:23So, once you're round on your elbows, we will begin.
22:26If you need to come to the knees during this, that's fine.
22:30Try and keep the weight forward in the forearms and the knees nice and light, though.
22:36Are we ready?
22:37Off you go.
22:38Timer's running.
23:06Halfway.
23:1920 seconds, hold on.
23:22If you're on the knees, keep them nice and light.
23:2710 seconds.
23:353, 2, 1, and down.
23:39Well done.
23:40Good.
23:41You're going to roll onto your back.
23:45Okay, some timed intervals.
23:4830 seconds of work.
23:4910 seconds between each move.
23:53First up, I'm going to get you to lay on your back.
23:57Extend the plate up above the shoulders, but I want you to keep your shoulders and your head on the
24:01floor.
24:01You're going to lift your legs up, vertical to the ceiling, I give it.
24:07So, legs up vertical, arms up vertical.
24:11Keeping your head down, you're going to extend the legs out, either one leg or two, towards the floor.
24:18Keeping your back down and the arms fully extended above the shoulders, so you're engaged through the upper body as
24:25well.
24:26Off you go.
24:27Lowering either one leg or two.
24:30Obviously, two has a bigger challenge.
24:34You're number one focus, though.
24:36Keep that lower back tight to the floor.
24:38Pelvis stable.
24:40I'm going to bracing the abs.
24:48Eight seconds left.
24:52I've got a feeling.
24:56Good.
24:57Okay.
24:58Feet can stay down.
25:00Hold on to the plate.
25:00You're going to crunch up.
25:02Just crunch with the plate.
25:03Plate at the forehead.
25:04And just crunch upper body.
25:06Let's go.
25:10So, focus on just sliding ribs to hips.
25:14Give them the lower abs a little rest from the feet down.
25:17But if you want more, you can lift the knees as well.
25:26Ten seconds.
25:31Sounds just like the song, doesn't it?
25:36Okay.
25:37Set the plate down.
25:37Bicycle crunches.
25:39Upper and lower together.
25:40And your waistline.
25:44Ready.
25:45Let's go.
25:46You can either tap the feet to the floor.
25:48Or you can extend for more.
25:52Spitting out all these rhymes, Eleanor, tonight.
25:54Did you hear that?
25:56Yeah.
25:57I can't even remember what it was now.
26:01Oh, yeah.
26:01You can tap the floor.
26:03Or you can extend for more.
26:04Tell you.
26:05Who needs Eminem?
26:07Good night.
26:07That tonight's gonna be my good, good night.
26:12I feel good, good night.
26:13So now, I should stop singing.
26:16Okay.
26:16Sound like somebody's drunk on the little wind.
26:18Let's go.
26:19So bring your knees up.
26:21Bring your hands down by your sides.
26:23Palms down.
26:24And I want you to slide one hand towards the heel on one side and then the other.
26:31So you're twisting side to side.
26:35You can do this with the knees up or the peak down.
26:39Either or.
26:40So you're twisting into the side body here.
26:51Five seconds.
26:52And you're gonna roll over onto the hands and the toes.
26:57Plank shoulder tap.
27:00Think wide if you're on toes.
27:02Super slow with the hands.
27:04Moving from floor to shoulder.
27:06There we go.
27:08And if you need to, you can come to the knees.
27:14Now, the objective isn't moving the hands.
27:16It's keeping the bums still as they move.
27:21So brace the hips nice and tight.
27:25From the core.
27:30Good.
27:37Back to the elbows.
27:39You're gonna hold the plank and walk your feet this time.
27:42Out, out, in 30 seconds.
27:46Here we go.
27:49This will take you to halfway through the core section.
27:52After this 30 seconds, I'll give you a little bit of recovery, though.
27:58Because you've been working so hard.
28:0510 seconds.
28:15And recover.
28:16Good.
28:17All right.
28:18Take a little stretch.
28:19Move into the chest, please.
28:20Stretch out the back.
28:34So what we're going to do, first of all, in the next block, is a kneeling rotation.
28:39So you're going to take two knees to 90 degrees.
28:42You're going to hold your plate, rotate out over the front knee, and back to center.
28:47You're rotating around with the plate so we get a twist in the core.
29:03Okay.
29:05Are we ready?
29:07So up onto one knee, 90 degree bend at both knees.
29:10And you're going to rotate out over the higher knee, and then back to center.
29:17There you go.
29:20Off you go.
29:25So the idea here is that this kneeling position helps you brace the pelvis stable, so when you
29:31turn from the chest, then you're working your oblique muscles, and your muscles around the
29:37thoracic spine.
29:42Nice, strong twist.
29:43So we'll take the chest and the head around, so the whole upper body rotates around.
29:51Good.
29:52Okay.
29:52Keep your plate.
29:53Come down to both knees, and you're going to stand up, and then come back to both knees,
29:57either with a plate at chest or above the head.
30:01Off you go.
30:03So it's a surrender.
30:04Come to standing, and then back down.
30:06Yep.
30:07So when you stand, bring the foot right forward, so your heel is under the knee.
30:13And you want to keep your chest up.
30:16Think about keeping the crown of the head as high as you can, as you stand.
30:32Okay.
30:32Set the plate down.
30:34Come back to one knee.
30:36You're going to reach to the side.
30:40I forgot which side it was there.
30:41One hand up.
30:42Reach down, touch the floor.
30:43So you're reaching down to the open side, the knee that's on the floor.
30:50So side flexion here, reach as far away as you can, parallel with the knee.
31:01Try not to push the hip away, just try and reach over.
31:11Good, other side, same thing.
31:17Interval four of six, we're almost there.
31:21Here we go.
31:33Interval number five is going to be plank, rotate.
31:40Right round to the side of the feet like this.
31:43So you bring everything right round to the side.
31:51Okay, under the hands, you can do this on the elbows if you want instead.
31:57Full rotation right round, make sure your feet are wide enough apart that you can bring both
32:02heels to the floor.
32:03So make sure both heels touch the floor as you come around.
32:08So you're tucking the bottom hip under.
32:13Nice.
32:19You've got ten seconds here.
32:25And a tasty one to finish.
32:28You're going to do Pilates 100s to finish.
32:32Oh yeah.
32:33So on your back, palms face down, lift your knees up and you're going to pump the arms from the
32:40shoulder low and fast.
32:42So you're bouncing two little ping pong balls.
32:45Super fast while you're up in a crunch for the upper body.
32:51Come on, whole arm moves.
32:52One sec.
32:58Small, fast movements.
33:00Ten seconds.
33:01Come on, make it burn to finish.
33:03You guys have done brilliant.
33:06Keep going.
33:06Five seconds.
33:11Yes.
33:13Done.
33:15Give yourselves a hug.
33:17If that's possible.
33:19Have you guys raised the temperature by one degree?
33:22No.
33:22Isn't that amazing?
33:24Hot stuff, guys.
33:29Well done.
33:31If you can grab a cloth, give it a spray and use that to wipe down the bites.
33:35That would be great.
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