Barre

Gabby Author

04/06/2020 Added

71 Plays

Description

50 minute Barre Video this week! High repetition, low weight or no weight full body workout!

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[00:00:00.125](light upbeat music)
[00:00:08.077](upbeat workout music)
[00:00:09.566]All right, hi everybody.
[00:00:14.202]I am Gabby and I'm gonna be taking you
[00:00:17.550]through a bars series today on this Tuesday.
[00:00:23.190]So let's go ahead and get warmed up
[00:00:26.480]and let's get started.
[00:00:30.507]So let's step.
[00:00:35.100]Side to side.
[00:00:39.520]We're gonna get our heart rates going here.
[00:00:42.060]What you need today
[00:00:44.843]is gonna be some small dumbbells
[00:00:46.970]from one to three pounds if you have them
[00:00:49.340]or grab something in your house
[00:00:51.930]that's about that weight
[00:00:54.220]that will not injure you.
[00:00:55.590]If you have a resistance band, great too.
[00:00:58.927]If you need a towel or something for
[00:01:02.220]the disks that we're gonna be using today
[00:01:04.400]for your gliders, great.
[00:01:07.335]But we're just gonna get started
[00:01:09.380]so that's how much I have for you before I forget.
[00:01:11.250]So let's march it out.
[00:01:15.082]In target.
[00:01:18.955]Whoa, getting warm.
[00:01:24.802]Toes out.
[00:01:33.075]Toes out and in.
[00:01:38.190]Getting our heart rates up in three
[00:01:42.227]two and one bring those knees up.
[00:01:46.770]You can have your hands here in that low V.
[00:01:50.686]Whoa, bring those knees up to chest.
[00:01:56.081]Whoa, to the beat.
[00:02:07.743]In three, two and one
[00:02:10.315]add those hands up in the air,
[00:02:13.493]sorry you can't really see my hands.
[00:02:15.690]Add them with the knee and down and up.
[00:02:21.172]Add those hands,
[00:02:22.995]bring them side to side,
[00:02:24.420]elbows to the side, whoa.
[00:02:27.612]♪ If you ain't good for this ♪
[00:02:29.360]♪ You can't get with this ♪
[00:02:31.062]♪ If you ain't good for this ♪
[00:02:34.262]My hips are tight, stretch the out.
[00:02:38.891]And back kick right here.
[00:02:46.683]Point those toes, straighten that spine,
[00:02:50.321]keep it strong, square those hips forward.
[00:02:58.895]In three, two and one
[00:03:01.180]bring them side.
[00:03:09.221]Whoa, side to side.
[00:03:16.260]Open those hips.
[00:03:21.796]Getting our bodies warm.
[00:03:27.187]Yeah, three, two and one.
[00:03:33.107]March it out.
[00:03:38.243]Three, two and one step it back
[00:03:42.459]and pulse in that lunge.
[00:03:45.723]Getting those hips stretch out.
[00:03:50.801]Oh mine are feeling tight.
[00:03:54.489]Go ahead and bring that right to me,
[00:03:57.236]throw that left foot back.
[00:04:00.427]Pulse in that lunge.
[00:04:04.651]Stretch it out.
[00:04:06.668]You can even hinge your shoulders back.
[00:04:13.227]Whoa.
[00:04:17.870]Nice job.
[00:04:20.760]Meet it here,
[00:04:22.630]bring it out to the left, stretch it out.
[00:04:31.390]Bring it center, to the left.
[00:04:36.850]Lean forward a little bit
[00:04:38.990]stretching out those legs
[00:04:41.210]before you work them today.
[00:04:44.991]Hope everyone's doing good, being safe.
[00:04:48.910]All right roll those ankles out.
[00:04:51.462]We're gonna go a head and get started here.
[00:04:53.933]Grab those dumbbells.
[00:04:56.540]All right, we're gonna go to that bicep curl.
[00:04:59.623]Here we go, up and down.
[00:05:04.284]Square those hips out.
[00:05:09.101]Whoa, down and up.
[00:05:15.485]Bringing it down.
[00:05:18.260]You can grip those dumbbells
[00:05:20.630]or keep those fingers out, really working those biceps.
[00:05:25.441]Elbows in, you got it.
[00:05:30.992]Whoa, all the way down.
[00:05:35.470]Three, two, and one
[00:05:40.143]meet it half way.
[00:05:42.475]Half bicep curl.
[00:05:49.255]Whoa.
[00:05:54.665]A little bit faster here.
[00:05:59.810]Give me five,
[00:06:01.570]four, three, now all the way up and down,
[00:06:05.234]bring them back down.
[00:06:06.776]Here we go and breach.
[00:06:10.806]Breach it forward.
[00:06:15.346]You got it, elbows in, arm by your sides.
[00:06:24.130]Push them out.
[00:06:27.330]Keeping that spine optimal here.
[00:06:31.720]Squaring those hips, breach them out,
[00:06:35.268]you got it, whoa.
[00:06:38.974]Right here.
[00:06:40.172]♪ Yeah, you got that yummy, yum ♪
[00:06:42.499]♪ That yummy, yum ♪
[00:06:44.676]Three, two and one,
[00:06:46.433]bring them up, half down right here,
[00:06:51.490]breach them out and pulse.
[00:06:58.788]♪ In the morning or late ♪
[00:07:00.481]Pulse a little bit here,
[00:07:02.586]pulse and pulse.
[00:07:05.429]Just let the movement, feel that tension.
[00:07:15.452]Five, four, three,
[00:07:17.973]two and one hold for 10, nine, eight,
[00:07:23.478]seven, six, five, four,
[00:07:27.076]three, two and one bring 'em together,
[00:07:30.813]bring 'em out, palms down.
[00:07:35.436]Bring them out into that T.
[00:07:39.195]Yes, keep it up.
[00:07:43.248]Squares in, up and down.
[00:07:48.460]Whoa, feel that burn
[00:07:51.538]but work through it.
[00:07:54.362]We're here to see the gain
[00:07:58.123]and feel the pain but it's so worth it.
[00:08:01.757]We're gaining muscle here.
[00:08:04.969]We're only getting stronger.
[00:08:07.203]Keep it strong.
[00:08:11.857]Out and in, you got it,
[00:08:14.143]don't give up here.
[00:08:16.137]Give me five, four,
[00:08:19.857]three, two,
[00:08:23.502]and one, hold it here
[00:08:25.521]for five, four, three, two and one
[00:08:29.752]flip those palms, bring it in and out.
[00:08:35.429]Slow reach, pull those shoulder blades in.
[00:08:44.012]Reach it side, speed it up.
[00:08:48.883]Out and in, squeeze those shoulder blades.
[00:08:53.100]Shoulders back.
[00:08:57.845]Whoa, feel those biceps burning.
[00:09:00.974]You got it.
[00:09:02.727]Out and in.
[00:09:07.348]Tuck those hips, whoa.
[00:09:13.735]In three, two and one
[00:09:16.892]push them up, down and up.
[00:09:22.190]I like to call this salt and pepper combo.
[00:09:24.688]Whoa, whoa, you can do it,
[00:09:28.017]give me five, four, three, two and one
[00:09:32.382]bring them down and up.
[00:09:36.745]Whoa, these lateral raises.
[00:09:40.986]Working those shoulders.
[00:09:43.422]Whoa part of me acting like
[00:09:45.514]move and groove right here.
[00:09:47.292]You got it.
[00:09:50.338]Bring them down to side
[00:09:51.926]and up into that T.
[00:09:55.691]Shoulders on fire.
[00:09:58.283]I'm with you, you got it.
[00:10:01.820]Stay strong.
[00:10:13.650]Give me three,
[00:10:15.487]two and one,
[00:10:18.414]shrug for three, two and one.
[00:10:22.765]Bring them right in front of you
[00:10:23.973]for that frontal raise.
[00:10:27.710]Right and left.
[00:10:32.926]Right here.
[00:10:36.620]Getting that recovery just slightly.
[00:10:41.275]Whoa, down and up.
[00:10:50.793]Give me three,
[00:10:52.777]two and one bring 'em together.
[00:11:01.227]With the time that we have,
[00:11:03.208]give it all you got right here.
[00:11:08.217]In this workout,
[00:11:11.081]we're that upper body series right here
[00:11:14.264]before we move over to our planks.
[00:11:19.627]Whoa, only as high as your shoulder can go.
[00:11:23.210]Nothing higher, you got it.
[00:11:27.736]Almost done you guys.
[00:11:31.185]We got one more minute here.
[00:11:36.938]Whoa.
[00:11:39.012]Give me three,
[00:11:41.125]two, on this last one hold it,
[00:11:43.845]flip those palms and pulse.
[00:11:46.882]Whoa, for 10, nine, eight,
[00:11:51.016]seven, six, five, four, three,
[00:11:55.521]two and one.
[00:11:57.419]Bring them back into that bicep curl.
[00:12:03.241]Whoa, boosting it up.
[00:12:09.116]You got it.
[00:12:10.598]30 seconds here, give me three,
[00:12:14.082]two and one
[00:12:16.380]bring them down.
[00:12:19.683]Full bicep curl here before we hand it over
[00:12:24.337]going into our plank series.
[00:12:28.584]Wish I could see all of your faces today but
[00:12:33.428]I'm glad you're tuning in.
[00:12:35.850]All right three, two and one.
[00:12:40.510]Roll those shoulders out, drop those dumbbells,
[00:12:44.520]here we go, take your mat, take your floor,
[00:12:46.880]take wherever you are, let's do it.
[00:12:50.608]Hands into tabletop position here,
[00:12:53.999]on all fours,
[00:12:56.306]if you wanna stay here,
[00:12:58.898]you're more than happy, square out those hips,
[00:13:02.516]take it right and left foot out.
[00:13:06.388]Square those hips,
[00:13:08.867]shoulders over fingers and hands.
[00:13:11.331]Hands underneath those shoulders.
[00:13:14.170]Engaging in that core, here we go.
[00:13:19.259]Hold it here.
[00:13:21.443]15 seconds, whoa.
[00:13:25.680]You got it, give me 10 right here.
[00:13:32.535]Three, two and one,
[00:13:36.917]knee tap, you can also take it down to your forearms.
[00:13:43.090]And tap right and left.
[00:13:46.823]Keeping that body stable,
[00:13:49.743]tuck in those hips.
[00:13:52.300]Right and left.
[00:13:54.670]Here we go,
[00:13:56.810]engaging that core.
[00:14:01.170]In five, four, three two and one,
[00:14:06.620]hip down, side to side.
[00:14:14.622]Keeping those forearms strong.
[00:14:29.785]Five, four, three, two and one,
[00:14:34.773]forearms, go to all fours,
[00:14:37.721]almost done here.
[00:14:39.713]Cross those toes.
[00:14:44.320]I call this a sassy walk.
[00:14:48.290]Engaging that core, keep those hips squared
[00:14:52.580]only using your abs and your toes,
[00:14:57.120]criss-cross those toes.
[00:14:59.585]Right over left.
[00:15:03.771]Hands underneath those shoulders.
[00:15:07.102]Whoa, three, two and one.
[00:15:12.720]Nice job getting through those planks.
[00:15:15.990]Take it, core stretch here.
[00:15:19.001]Oh are your shoulders burning?
[00:15:20.699]'Cause mine are, holy crap.
[00:15:24.790]Stretch it out.
[00:15:28.240]Lean right to left,
[00:15:29.490]kind of getting those shoulders stretched.
[00:15:38.470]When you're ready,
[00:15:41.118]toes to hands,
[00:15:43.017]one vertebra at a time.
[00:15:44.890]Roll that body out,
[00:15:46.090]roll those shoulders back.
[00:15:50.209]Grab those hands,
[00:15:53.712]roll over,
[00:15:59.696]slowly chin to chest,
[00:16:04.017]bending hands, wrist.
[00:16:07.939]Whoa.
[00:16:10.387]All right who's ready
[00:16:13.018]to get into our lower body part
[00:16:15.960]of this series?
[00:16:16.880]Now if you have a chair,
[00:16:18.110]go ahead and grab it
[00:16:20.890]or if you have something that's strong enough
[00:16:22.386]to hold you, you can go right into that.
[00:16:26.630]Chair is always my favorite part.
[00:16:29.833]Our exercise will start out in lower body.
[00:16:36.620]You can grab your dumbbell
[00:16:39.150]or something like a basketball, a small one,
[00:16:42.450]or a pillow and you can hold it
[00:16:44.460]in between your knees and thighs.
[00:16:50.190]And you're going to
[00:16:54.498]go ahead.
[00:16:56.124]Go up onto your toes.
[00:16:59.832]Tuck those hips in,
[00:17:03.090]take it down and take that hand around it.
[00:17:10.631]Lifting those heels down and up.
[00:17:19.120]Making sure you're breathing,
[00:17:20.680]keep breathing in and out.
[00:17:23.124]Feel those legs shaking.
[00:17:25.630]Keeping that back nice and strong,
[00:17:29.025]that spine on those heels, not those hips.
[00:17:32.541]Here we go.
[00:17:36.686]Down and up or you can take that beat.
[00:17:39.488]Whatever is most doable for you,
[00:17:42.160]squeezing those knees together,
[00:17:43.531]squeezing that dumbbell,
[00:17:44.847]squeezing that basketball,
[00:17:46.415]whatever you have going on today,
[00:17:50.853]what equipment you are using, straight down and up.
[00:17:57.659]Give me three,
[00:17:59.702]two and one
[00:18:03.089]here we go, lift those heels.
[00:18:06.762]Take it down, up, down, up.
[00:18:11.312]Tuck those hips, whoa.
[00:18:14.545]Down and up, we're in a hold.
[00:18:20.404]Use that balance, whatever you use as a balance.
[00:18:23.352]Whoa feel that burn, up and down.
[00:18:28.957]Down and lower.
[00:18:32.513]Whoa, lower in lift, just a little here we go.
[00:18:37.123]Arm down in that lower V or here.
[00:18:42.252]Feel those thighs working.
[00:18:46.083]Try not to lean forward,
[00:18:48.492]I know I have a bad habit doing that.
[00:18:51.640]Last drop, open,
[00:18:54.434]up, down, up, down.
[00:18:57.970]Give me three, two,
[00:19:01.392]and last one take it low, low, low, low.
[00:19:06.023]Bend those knees up, up, up
[00:19:09.688]for three, two and one take it lower.
[00:19:13.603]Up, up, up, one, two, three.
[00:19:20.895]Whoa, one, two and three,
[00:19:24.072]here we go up those hips.
[00:19:28.110]Two, three, burn it out.
[00:19:31.786]Whoa.
[00:19:35.241]You should almost be
[00:19:37.473]in that really low formation here.
[00:19:41.180]See, almost to those heels.
[00:19:43.658]If you wanna drop those heels at any time,
[00:19:48.361]you can do that.
[00:19:50.270]But if you wanna challenge yourself
[00:19:51.547]and see how far you can go,
[00:19:54.320]you're gonna feel this burn in your knees, I know it.
[00:19:56.937]I with you, give me three,
[00:19:59.822]two and one put those heels down, whoa.
[00:20:08.366]Point those knees out,
[00:20:10.557]relax them, all right.
[00:20:13.220]Here we go.
[00:20:16.070]You're gonna take that chair or whatever you're using,
[00:20:21.333]we're gonna bring that,
[00:20:23.466]make sure you have enough space,
[00:20:25.894]take that left knee up and down
[00:20:30.610]in that lunge.
[00:20:36.296]For four, three, two
[00:20:42.430]and one, on that up, keep that knee here,
[00:20:46.760]kick it out.
[00:20:50.010]Point that toe out.
[00:21:04.300]You got it, give me three,
[00:21:07.328]two and one.
[00:21:09.760]Here we go, profile it out.
[00:21:12.800]Out, V, out.
[00:21:17.237]It's not how high you can get that toe,
[00:21:20.920]slight bend that right knee.
[00:21:25.103]It's activating those glutes,
[00:21:26.107]activating that lower body here.
[00:21:32.403]Give me three,
[00:21:34.341]two and one
[00:21:37.463]meet your toes in that V here.
[00:21:42.209]Since we're here,
[00:21:44.230]we must drop it, shoulders back,
[00:21:47.380]here in that sumo squat.
[00:21:52.670]Up, down.
[00:21:55.530]Toes pointed out.
[00:21:59.110]Tuck those hips in
[00:22:01.608]as there is a string from your crown
[00:22:04.830]all the way through that body.
[00:22:06.807]Through that spine.
[00:22:09.200]Down and up.
[00:22:11.994]You can have your hands here,
[00:22:13.529]in a T,
[00:22:16.240]or here.
[00:22:19.670]Take it down.
[00:22:23.850]Whoa, you've got it.
[00:22:27.698]My legs are shaking.
[00:22:30.873]You're strong, down and up,
[00:22:34.346]give me three,
[00:22:36.283]two and one hold it here.
[00:22:42.711]Tuck those hips in.
[00:22:45.482]You've got it.
[00:22:48.834]Give me three,
[00:22:50.773]two and one,
[00:22:53.576]hands behind head.
[00:22:56.562]And lean right to left.
[00:22:58.896]Shoulders back.
[00:23:01.209]Working the low leagues.
[00:23:08.907]Letting that weight fall in those heels.
[00:23:12.949]Right and left.
[00:23:16.386]Go lower, whoa.
[00:23:19.528]Give me three,
[00:23:21.750]two and one.
[00:23:25.519]Whoa, go ahead, point those toes back.
[00:23:29.593]Bend those knees,
[00:23:31.770]stretch those hips.
[00:23:32.810]We're gonna do the other side now.
[00:23:35.103]All right, who's ready?
[00:23:38.208]All right, take that right knee
[00:23:42.489]and that foot,
[00:23:44.290]bring it up and down in that lunge.
[00:23:49.371]Whoa, you got it.
[00:23:51.892]If you don't need support,
[00:23:53.892]totally okay, do what's best for you.
[00:23:57.446]Down and up.
[00:24:01.126]Whoa.
[00:24:03.487]Give me four,
[00:24:05.494]three, two
[00:24:08.806]on that one up, keep it here and kick.
[00:24:13.959]Point, kick, up and down.
[00:24:18.017]Feel that glute activating.
[00:24:22.066]Up, whoa.
[00:24:27.545]Out here we go.
[00:24:36.239]Give me three, two and one.
[00:24:39.320]Profile, so if you're here, point,
[00:24:45.521]V, meet those heels together
[00:24:47.831]when you kick and point.
[00:24:51.203]Outwards here we go.
[00:24:55.693]Just going here.
[00:25:00.362]Whoa, feel that quad.
[00:25:04.430]Kick it out.
[00:25:09.473]Whoa.
[00:25:11.672]Give me three, two, on that last one kick.
[00:25:16.331]And sumo, toes out, here we go.
[00:25:21.471]Crown, that string is on the crown,
[00:25:24.300]take it down.
[00:25:28.213]Tuck those hips in, here we go.
[00:25:31.704]Bring those knees out.
[00:25:34.689]Giving some from these knees,
[00:25:39.098]push 'em out and in.
[00:25:42.479]Again hands can go in that lower V,
[00:25:44.697]into the T or rounded circle.
[00:25:48.609]Whoa.
[00:25:54.031]Whoa, take it down.
[00:25:56.389]I like to add these arms.
[00:25:59.820]Makes me feel better about
[00:26:02.182]being in that sumo squat.
[00:26:05.363]Whoa, who's legs are shaking?
[00:26:08.480]You got it.
[00:26:10.340]Stay strong here.
[00:26:13.040]The legs can keep moving more than your mind says it can.
[00:26:18.926]Keep it up, give me three,
[00:26:21.320]two, on that last one here we go,
[00:26:24.516]pulse it down.
[00:26:27.725]Whoa, tuck those hips in.
[00:26:31.133]You got it.
[00:26:34.151]Whoa, three, two and one
[00:26:38.216]hands behind the neck.
[00:26:40.294]Center, side, center, side, right and left.
[00:26:48.843]Keeping those obliques moving,
[00:26:51.240]really engaging in this act.
[00:26:54.760]Bending lower.
[00:26:57.737]Side to side, keeping that spine strong here.
[00:27:04.756]Three, two and one.
[00:27:08.608]Whoa, take a nice deep breath.
[00:27:12.591]Roll those toes in.
[00:27:16.848]Whoa, bend those legs.
[00:27:19.420]All right, who' ready?
[00:27:20.659]Grab some water if you need to.
[00:27:28.775]All right.
[00:27:31.474]Before we go onto our mat for glutes,
[00:27:36.967]I'm gonna have you utilize
[00:27:41.320]your towel or piece of paper or whatever,
[00:27:46.030]we're making it work for you.
[00:27:48.390]We're gonna do some side to sides with that
[00:27:52.553]and you don't actually need a disk.
[00:27:55.469]So totally up to you.
[00:27:58.080]Shoulders back here.
[00:28:00.580]Slight bend those knees,
[00:28:02.254]take that right foot out.
[00:28:04.700]Here we go and out.
[00:28:08.700]Out and in.
[00:28:11.398]Tuck those hips in.
[00:28:17.941]Whoa, you got it.
[00:28:23.043]Slight bend that left leg
[00:28:24.245]activating those glutes,
[00:28:27.255]letting that weight fall on that heel.
[00:28:29.829]Three, two and one.
[00:28:33.870]switch it out right here.
[00:28:35.754]Here we go, left foot goes out and in.
[00:28:42.596](claps)
[00:28:46.559]You got it.
[00:28:50.254]Keep breathing, keep working.
[00:28:58.332]Give me 10 seconds right here
[00:28:59.845]before you hit that mat.
[00:29:03.960]Five, four, three, two and one.
[00:29:09.651]Whoa, who's feeling it?
[00:29:12.064]Good job, all right.
[00:29:16.205]Grab your mat,
[00:29:18.264]resistance band if you have one.
[00:29:20.239]No big deal if you don't, totally okay.
[00:29:24.660]Go ahead and lay on your side here,
[00:29:29.586]and you're going to bring that right foot, flex it,
[00:29:34.575]bring it forward and back
[00:29:36.897]and tap, forward and back.
[00:29:44.227]You got it.
[00:29:47.843]Tap it, tap, tap.
[00:29:51.267]Right and left, you can stay on your forearm here,
[00:29:55.260]or you can go all the way down.
[00:29:59.273]Whatever works best for you in this moment.
[00:30:03.957]It's also your workout.
[00:30:06.554]We're almost done everybody.
[00:30:09.244]Keep it up.
[00:30:12.420]Give me four, three, two and one.
[00:30:17.346]We're gonna go up, down, half way through.
[00:30:21.937]So don't go all the way, just go half,
[00:30:24.378]up, touch, flex that foot.
[00:30:30.595]Down, up, up, down.
[00:30:35.960]Up, down, flex that foot.
[00:30:43.451]Whoa, here we go.
[00:30:47.478]Feel that beat.
[00:30:49.794]Whoa, keep it up.
[00:30:55.502]Give me 10, nine, eight, seven, six,
[00:31:00.324]five, four, three, two and one.
[00:31:04.840]Go up and down.
[00:31:12.395]Point and flex, down.
[00:31:18.872]You got it, stay strong.
[00:31:28.693]What do you want to finish out?
[00:31:33.530]This class today, what are you trying to accomplish here?
[00:31:37.657]What are you pushing yourself for,
[00:31:41.846]to become stronger,
[00:31:45.343]to become clear?
[00:31:50.379]To feel like you can do anything?
[00:31:59.798]Whoa, give me five,
[00:32:03.205]four, three, two and one.
[00:32:07.957]Meet those feet down.
[00:32:11.037]We're gonna go bend,
[00:32:14.536]bend these feet,
[00:32:17.738]point out the right foot forward,
[00:32:20.323]and up just a little bit,
[00:32:22.404]and bend, bend, bend.
[00:32:27.378]Kind of bend and push back.
[00:32:44.667]Bend, bend, bend it back,
[00:32:51.623]you got it, give me 15 seconds right here
[00:32:56.723]give me 10.
[00:33:02.457]Who knew bending your knee would
[00:33:04.553]get that glute working.
[00:33:07.163]Three, two and one keep it here,
[00:33:11.184]and push, push, pulse it back.
[00:33:15.327]Flex and push.
[00:33:17.736]If I was there and I came behind you,
[00:33:21.934]I should feel that pressure pushing.
[00:33:24.259]And push, push, push.
[00:33:28.168]Push it back, flex that foot.
[00:33:31.781]Whoa, working those hamstrings.
[00:33:34.344]You got it, give me three, two and one.
[00:33:38.445]Bring it back.
[00:33:42.493]Whoa, you got it.
[00:33:46.950]Go on your back.
[00:33:50.205]Slide that resistance band on
[00:33:54.225]around your knees.
[00:33:56.114]Here we go and out, in.
[00:34:00.209]Plant those feet on your mat or on the floor,
[00:34:02.802]wherever you are.
[00:34:05.191]Tilt those hips up engaging in that core.
[00:34:09.978]Knees are going out.
[00:34:19.009]You got it.
[00:34:25.958]Give me 10, whoa.
[00:34:35.088]Give me three, two and one.
[00:34:40.129]Roll up, switch sides.
[00:34:43.626]Here we go.
[00:34:48.462]Flex that foot, tap it forward and back.
[00:34:52.744]Whoa, 10.
[00:35:04.589]Five, four,
[00:35:07.886]three, two and one.
[00:35:13.751]Meet those toes here, go up, halfway.
[00:35:20.069]Whoa.
[00:35:24.636]Halfway up and down,
[00:35:26.993]up, down, up.
[00:35:31.395]Whoa.
[00:35:36.200]If you wanna add your dumbbell
[00:35:38.933]on that thigh, you definitely can.
[00:35:43.756]Keep that foot flexed.
[00:35:48.095]Feel that burn.
[00:35:58.150]You got it, give me 10.
[00:36:02.922]Five, four, three, two, one.
[00:36:06.941]Here we go, bring it up and down.
[00:36:15.950]Again, it's not about how high you can get that toe.
[00:36:20.723]If here is where you are, great.
[00:36:26.600]If you're here is where you are, great.
[00:36:31.601]Go where you push yourself a little bit
[00:36:34.107]but feel comfortable, don't over do it.
[00:36:37.864]This is your workout too.
[00:36:41.003]Do what you can.
[00:36:43.560]I'm here for you in this moment.
[00:36:45.496]Let's do this together, let's finish it out
[00:36:48.377]before we get into our abs to end it out.
[00:36:55.548]Whoa.
[00:37:02.017]Down and up.
[00:37:04.306]Give me five,
[00:37:07.147]four, three, two
[00:37:12.379]and one here we go, bend.
[00:37:23.815]Bend that left knee.
[00:37:26.636]You keep that foot here.
[00:37:33.073]Whoa, flex that foot.
[00:37:39.398]Out and in.
[00:37:46.567]Keep it up.
[00:37:51.284]20 seconds, here we go.
[00:37:57.600]10 seconds.
[00:38:01.614]Stay with it.
[00:38:08.028]Keep it up, three, two and one,
[00:38:11.823]bend those knees together,
[00:38:15.165]lift that left foot, flex it out
[00:38:18.231]and push, push, pulse it back,
[00:38:21.821]push, push, push.
[00:38:26.127]Again if I was there,
[00:38:27.904]I should be able to come behind you
[00:38:29.969]and feel that pressure on that foot pushing back.
[00:38:35.078]You're gonna feel it in you're hips here,
[00:38:37.172]in those gluts.
[00:38:40.270]Flex that foot, you got it.
[00:38:46.506]Whoa, feel that burn.
[00:38:53.981]Push, push, pulse it back, 10 seconds.
[00:38:58.990]Here we are.
[00:39:01.854]Five, four, three, two and one.
[00:39:06.284]Whoa, take that side out.
[00:39:09.726]Slide onto your back,
[00:39:11.061]grab that resistance band if you have it.
[00:39:15.168]Great, over your knees here,
[00:39:18.632]plant those feet, take it back, out, out.
[00:39:31.069]Tuck those hips, engage in that core also.
[00:39:41.256]Out, out.
[00:39:46.287]Whoa.
[00:39:53.464]Give me 15.
[00:39:59.500]10, nine, eight, seven, six,
[00:40:03.683]five, four, three, two and one,
[00:40:08.426]slide that down.
[00:40:12.128]All right, here we go for my favorite part here
[00:40:15.880]is going to be out abs.
[00:40:20.067]Gather those arms out,
[00:40:22.822]slide it down,
[00:40:25.460]one vertebra at a time.
[00:40:27.639]Here we go, up, up.
[00:40:34.072]End this strong.
[00:40:37.032]You can have your hands here.
[00:40:39.417]Whoa.
[00:40:43.751]Or right in the middle.
[00:40:49.448]You got it.
[00:40:54.115]Reach, reach.
[00:40:57.682]Up and down, getting those shoulders off the ground.
[00:41:02.140]Five, four, three, two and one.
[00:41:06.770]Bring those knees up, tabletop up, up.
[00:41:14.705]You're gonna have your hands behind your neck,
[00:41:17.180]spread those elbows out
[00:41:20.337]or you can even reach.
[00:41:23.614]You can even set this dumbbell here too
[00:41:28.931]for some added weight.
[00:41:38.580]Three, two and one toes up and reach.
[00:41:48.714]Inhale, exhale.
[00:41:53.230]Reach for those toes, you got it.
[00:42:00.613]Whoa, five, four,
[00:42:03.747]three, two and one.
[00:42:07.850]Whoa, all right for this next one,
[00:42:12.784]you can have anything from a book to a dumbbell,
[00:42:16.649]your disk, anything.
[00:42:19.461]So pretty much you're gonna put it on your shins
[00:42:23.457]on the top, you're gonna reach it out,
[00:42:27.219]you come back in, reach and grab it.
[00:42:33.242]So if it's a dumbbell and it's light enough,
[00:42:36.578]you're gonna put it by your ankles.
[00:42:38.120]Take it out and in.
[00:42:44.261]If that is a lot for you,
[00:42:46.604]like I can't do that,
[00:42:49.067]what I'm gonna have you do
[00:42:50.819]is we're moving, we're gonna go out, in,
[00:42:57.897]reach bring your feet together,
[00:43:00.775]like you're gonna grab something.
[00:43:08.783]So I'm moving down, or that you can just go down,
[00:43:13.617]once and exchange
[00:43:18.469]so that there's you know
[00:43:20.375]different things for you to do.
[00:43:22.587]Okay give me 15 seconds.
[00:43:35.137]Down and up, three, two and one.
[00:43:40.320]All right since our feet and our heels are here,
[00:43:44.692]plant those, we're gonna hold
[00:43:48.858]our feet out.
[00:43:52.351]Okay so do what you can.
[00:43:55.025]Keep your leg, holy crap.
[00:43:58.306]You can also just lean back
[00:44:00.151]and follow this left foot over.

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