Hard Core #1

Rachel S Author

04/09/2020 Added

150 Plays

Description

30 minute Jason Derulo themed workout to engage in those core muscles!

Searchable Transcript

Search:

[00:00:00.017](upbeat music)
[00:00:08.290]Hi, everyone. My name is Rachel Speckman.
[00:00:10.700]This is going to be a 30 minute hardcore class.
[00:00:14.040]So, you don't need any equipment,
[00:00:17.010]but if you would like to find
[00:00:18.300]some household items to use, for instance,
[00:00:21.440]I have a jug of chocolate milk. (laughs)
[00:00:25.520]And I'll show you how you can use that
[00:00:27.000]in the warm-up if you want to.
[00:00:28.420]Otherwise, you totally don't have to.
[00:00:29.440]If you want to use a mat, you can.
[00:00:30.700]We're on carpet, so, we're not gonna use it.
[00:00:33.490]This is Lauren Holme.
[00:00:34.940]She is my roommate, and she's gonna be joining us today.
[00:00:38.870]She is not my sister Lauren.
[00:00:40.290]That was a different Lauren.
[00:00:41.408](laughs) If you watched my cardio dance videos,
[00:00:43.510]this is a new Lauren. So,
[00:00:45.940]with that, let's go ahead and warm-up.
[00:00:48.860]So, we're gonna start.
[00:00:50.890]I'll the music in a minute,
[00:00:51.880]but I'll just show you.
[00:00:52.960]If you want to use a little jug of milk
[00:00:56.960]or something similar,
[00:00:59.170]you can use it for resistance on these tilts.
[00:01:02.410]If not,
[00:01:05.560]you don't need to.
[00:01:06.523](upbeat music)
[00:01:07.510]All right, you guys.
[00:01:08.343]Feet are about shoulder width apart.
[00:01:09.660]We'll take it down,
[00:01:11.410]and up,
[00:01:12.494]down,
[00:01:13.597]and up.
[00:01:16.180]Good, one more.
[00:01:17.830]Okay, switch sides. Down.
[00:01:20.700]Leaning down and pulling yourself up
[00:01:22.500]because of the leg muscles.
[00:01:26.079]Good, we're gonna go side to side.
[00:01:27.819]Take it side,
[00:01:28.805]and side.
[00:01:30.054]Side.
[00:01:31.880]Good. Really keeping those hips stable.
[00:01:35.170]Trying to just move your upper body.
[00:01:40.590]Okay guys, last four.
[00:01:42.200]Three.
[00:01:43.103]Two.
[00:01:44.170]Good, we're gonna twist it up.
[00:01:45.380]Take a twist, down, down,
[00:01:47.797]up.
[00:01:48.957]Down, down.
[00:01:50.080]Good, really getting that twisting action in there
[00:01:52.998]when you lift your leg up.
[00:01:55.399]Down, down, and up.
[00:01:57.790]Not too fast there. High up.
[00:02:01.020]Good, last one.
[00:02:02.638]All right, you guys. We're gonna find
[00:02:04.100]the widest stance in your feet,
[00:02:05.936]take it down to a squat,
[00:02:07.530]get one arm ready.
[00:02:08.970]We're gonna reach it down towards your toes.
[00:02:10.950]Here we go. Take it down, and up.
[00:02:14.841]And up, good.
[00:02:18.720]Nice, other side.
[00:02:20.567]Down.
[00:02:23.500]Good, making sure you're as low down as you can go
[00:02:25.820]in this position.
[00:02:27.802]Good, side to side.
[00:02:30.620]Touching your knee with your elbow.
[00:02:37.500]Good.
[00:02:41.305]Last four, you guys.
[00:02:42.413]Four.
[00:02:43.370]Three.
[00:02:44.980]All right, back to those twist things.
[00:02:46.678]Twist, take it down, down, and up.
[00:02:49.848]Down, down.
[00:02:52.665]Good.
[00:02:56.084](laughs)
[00:02:57.128]What are you laughing at?
[00:02:59.406]Two more.
[00:03:03.098]Good. We're gonna take it down to a squat.
[00:03:04.921]And up.
[00:03:06.452]Down, and up.
[00:03:08.095]Pushing those hips back.
[00:03:10.858]Back is nice and straight.
[00:03:13.047]Down, and up. Good.
[00:03:16.646]Good, two more.
[00:03:19.210]Good, reach it up.
[00:03:20.323]We're going a little like this.
[00:03:21.355]Get up, down.
[00:03:24.310]Barely tapping the floor with your toe.
[00:03:28.607]Good, switch it up.
[00:03:34.274]Good, four,
[00:03:35.625]three.
[00:03:36.967]Don't hit your ceiling fan. (laughs)
[00:03:38.997]Down to squat, and up.
[00:03:42.395]Good, you guys.
[00:03:47.375]Last four.
[00:03:49.696]And three.
[00:03:52.194]Two.
[00:03:53.027]Good, last one, get low.
[00:03:55.286]All right, let's take it down.
[00:03:56.610]Down, and up.
[00:03:59.564]Other side.
[00:04:00.910]Down.
[00:04:03.812]Good guys, side to side.
[00:04:10.400]Last three.
[00:04:13.280]Good. Nice job, guys.
[00:04:16.580]All right.
[00:04:19.010]Our next song,
[00:04:21.730]we are going to do
[00:04:23.960]an ab pyramid.
[00:04:25.090]So, if you have never done one of my hardcore classes before
[00:04:29.310]I'll explain real quick what an ab pyramid is.
[00:04:31.860]We're gonna do a whole bunch of crunches.
[00:04:33.300]So, the first crunches, you're going to have your feet
[00:04:37.500]flat on...
[00:04:39.072](laughs) Okay. So flat on the floor for the first ones.
[00:04:44.810]Then they're gonna go up to a tabletop,
[00:04:46.880]then they're gonna stay where they're at,
[00:04:47.920]and you're going side to side. And side.
[00:04:51.910]All right. These crunches, they're not full sit-ups,
[00:04:54.290]so you're not coming all the way up to your knees.
[00:04:55.660]They're quick.
[00:04:56.650]So, what you think about is getting your chest up
[00:04:58.510]towards the ceiling, okay?
[00:04:59.830]Elbows open, chest towards the ceiling.
[00:05:02.920]So we're gonna do two in each position,
[00:05:04.220]then three, then four, then five, all the way up to six.
[00:05:07.540]Then we'll go back down. Five, four three, two.
[00:05:10.158]Okay? All right.
[00:05:12.235](music starts) All right, here we go you guys,
[00:05:13.225]you get up, and up.
[00:05:14.906]Legs up, two, one. Side to side. Two.
[00:05:19.296]And one. Good, again. Legs down.
[00:05:21.767]Three,
[00:05:22.611]two,
[00:05:23.699]one, legs up. Three,
[00:05:25.885]two,
[00:05:26.818]and one. Side to side.
[00:05:30.293]Three,
[00:05:31.991]and one.
[00:05:34.040]Good, take it up.
[00:05:35.319]Three,
[00:05:36.310]two,
[00:05:37.255]and one. Legs up.
[00:05:38.588]Four,
[00:05:39.532]three,
[00:05:40.556]two,
[00:05:41.557]side to side.
[00:05:42.670]Up,
[00:05:43.596]and up.
[00:05:46.192]Good.
[00:05:47.025]Two,
[00:05:48.660]and one.
[00:05:50.366]Legs back down. Five,
[00:05:52.126]four,
[00:05:53.213]three,
[00:05:54.268]two,
[00:05:55.167]and one. Legs up.
[00:05:56.458]Five,
[00:05:57.618]four,
[00:05:58.522]three,
[00:05:59.759]two,
[00:06:00.592]and one. Side to side. Five,
[00:06:03.499]and four,
[00:06:05.838]and three.
[00:06:06.671]Good, keep it up guys. Two.
[00:06:10.022]And one.
[00:06:11.000]Nice, legs back down. All the way up to six.
[00:06:13.210]You got it. Four,
[00:06:15.287]three,
[00:06:16.325]two,
[00:06:17.394]and one. Legs up. Five,
[00:06:20.830]four,
[00:06:21.663]three,
[00:06:22.717]two,
[00:06:23.754]one. Side to side.
[00:06:27.148]Five.
[00:06:28.987]Last four.
[00:06:31.208]Three,
[00:06:33.081]and two.
[00:06:35.622]Good, you guys.
[00:06:36.455]We're going back down to pyramid. Five, four,
[00:06:39.568]three,
[00:06:40.535]two,
[00:06:41.487]and one. Legs up.
[00:06:42.740]Five,
[00:06:43.745]four,
[00:06:44.790]three,
[00:06:45.937]two, and one. Side to side. Five.
[00:06:49.716]Focusing on trying to get those shoulder blades
[00:06:51.720]up off the mat every time. Last two.
[00:06:56.130]And one, good. Legs back down.
[00:06:58.637]Four,
[00:06:59.566]three,
[00:07:00.611]two,
[00:07:01.521]and one. Legs up.
[00:07:02.794]Four,
[00:07:03.868]three,
[00:07:04.835]two.
[00:07:06.680]Good you guys, side to side.
[00:07:13.230]Last one. Good. Take it threes.
[00:07:15.565]Three,
[00:07:16.398]two,
[00:07:17.387]and one. Legs up.
[00:07:19.309]Good. Push through, you guys. All the way to the end.
[00:07:21.327]Side to side.
[00:07:26.149]Good, two each position. Here we go.
[00:07:28.152]Two, and one. Legs up. Two.
[00:07:32.604]Side.
[00:07:34.360]Good. Relax for a minute, you guys.
[00:07:37.410]We're gonna do eight in each position. All right?
[00:07:40.000]And then you're done. You get to relax.
[00:07:42.770]Here we go. Three, two, take it.
[00:07:45.150]Eight,
[00:07:46.150]seven,
[00:07:46.983]six,
[00:07:48.080]and five.
[00:07:51.010]Good, last two.
[00:07:52.800]Legs up.
[00:07:55.190]Good, really push, you guys.
[00:07:58.810]Three, two. Side to side, you're almost there.
[00:08:06.854]Good. Smile through the pain. (laughs)
[00:08:13.781]All right, you guys, last two.
[00:08:16.493]And one.
[00:08:18.070]Good, relax. Stretch it out.
[00:08:21.370]Full body stretch here.
[00:08:25.970]Nice job. (claps) Did you make it?
[00:08:29.113](laughs) We're not having anyone
[00:08:30.260]answer back.
[00:08:31.528]Yeah!
[00:08:32.361]Yeah. (laughs)
[00:08:34.270]Oh, my gosh, you guys. Look at how sunburned I got.
[00:08:37.440]It got to like 85 degrees today, and I
[00:08:40.260]put sunscreen on but only down to here, apparently.
[00:08:43.382](laughs) Wear sunscreen.
[00:08:45.490]Next song. We are going to do
[00:08:52.177](claps) some back work. So,
[00:08:55.300]we're gonna lay on your belly.
[00:09:00.580]So, very first part we're just moving your legs.
[00:09:02.690]Up, and down. Lift them up, and down. Okay?
[00:09:05.690]Then we're gonna pulse them up.
[00:09:08.140]And then, we'll add in some arms, okay?
[00:09:10.960]Up, and down. Up, and down. Lifting those legs up
[00:09:14.850]as high as they go along with those arms.
[00:09:16.860]Really working your back here.
[00:09:19.150]Then we'll do some leg lifts. Little leg lifts.
[00:09:22.780]All right? Okay, all right, you guys.
[00:09:25.180]Here we go, let's do it.
[00:09:27.230]Okay, getting used to working two devices. (laughs)
[00:09:32.370]All right, you guys. Here we go.
[00:09:34.150]Lift it up, and down. Lift it up, and down.
[00:09:38.277]Good. Up, hold, and down.
[00:09:41.550]Good.
[00:09:45.430]Nice, you guys. Two more. All right,
[00:09:48.340]we're pulsing those legs.
[00:09:50.000]Pulse it, three,
[00:09:51.266]two,
[00:09:52.260]one, and
[00:09:53.310]down.
[00:09:54.330]Good. Get that leg up as high as it'll go. Good.
[00:10:02.140]Three, two. Good. Stretch those arms out
[00:10:05.426]in front of you. We're gonna get ready
[00:10:06.673]to lift up your arms and your legs. Here we go.
[00:10:09.960]Hold it.
[00:10:11.000]Two,
[00:10:11.960]one, and relax.
[00:10:13.300]Two quick. Up, and down. Up. (laughs)
[00:10:17.952]Hold it. Three.
[00:10:20.564]And relax. Take it up.
[00:10:24.261]Good, you guys. Again. Take it up. Three, two, and relax.
[00:10:29.642]Up.
[00:10:32.460]Good, last one.
[00:10:33.720]Up,
[00:10:34.600]two,
[00:10:35.499]one, and relax.
[00:10:39.537]Good. All right, you guys. We're gonna push it up
[00:10:41.010]on those hands and knees. We're doing some leg lifts.
[00:10:44.927]Up on your knees. Up, up.
[00:10:48.163]Good, little tiny lifts.
[00:10:49.680]Getting it as high as you can and then pulsing it
[00:10:51.410]upward from there.
[00:10:53.430]Four, three, two. Good. Add an arm if you want.
[00:11:00.690]All right.
[00:11:03.920]Good. Take it side, up, up.
[00:11:08.705]Try to straight up and down. Try not
[00:11:10.320]to let your leg kick. You're going straight up and down.
[00:11:12.620]Four, three, two. Good, switch sides.
[00:11:17.010]Up,
[00:11:17.877]up.
[00:11:20.046]Good.
[00:11:24.093]Keep it up.
[00:11:27.540]Engaging your core here.
[00:11:28.610]Try not to let your back sag. Nice and straight.
[00:11:32.150]Good. Add an arm if you want.
[00:11:37.729]Three, two, and one. Good. Take that leg side.
[00:11:43.792]I can face you. Three,
[00:11:46.246]two,
[00:11:47.368]and one.
[00:11:48.480]Good, you guys. All right, back onto the ground.
[00:11:52.850]Single leg lifts. Here we go. Three, two,
[00:11:55.920]lift it up, hold, and down.
[00:11:58.187]Up,
[00:11:59.059]and down.
[00:12:03.724]Good. Can you get it any higher?
[00:12:06.326]Lift. Good.
[00:12:10.350]All right, pulsing it out. Take it three,
[00:12:13.083]two,
[00:12:14.080]one, and relax.
[00:12:18.210]Nice, you guys. Arms and legs. Take it up.
[00:12:20.910]Three, two, and release. Take it up, hold, and down.
[00:12:26.992]Good.
[00:12:29.660]Nice, you guys.
[00:12:33.740]All right, last two. Here we go, hold it.
[00:12:37.034]Making sure you're breathing through this.
[00:12:41.980]Last one, you guys. As high as you got.
[00:12:45.020]Nice. And relax.
[00:12:47.741]Two.
[00:12:49.460]And one. Good.
[00:12:51.500]Nice job, guys.
[00:12:54.003]Okay.
[00:12:56.860]Next song we got, we're gonna work
[00:12:58.160]some lower abs here. So,
[00:13:03.354]we're gonna start with some leg lowers.
[00:13:06.080]I don't wanna cover you up this whole time.
[00:13:10.505]Gonna do some leg lowers, okay?
[00:13:11.790]Biggest thing with leg lowers, keeping that back
[00:13:13.650]flat, flat, flat on the ground, all right?
[00:13:18.438](laughs) Modification for that. You can bend your knees.
[00:13:23.380]All right?
[00:13:26.130]Then, we're going to do...
[00:13:28.500]You're taking it up here, you extend one leg out, and up.
[00:13:32.200]One leg out, and up. If you don't wanna lift your
[00:13:34.640]head up off the ground, you can just do one leg
[00:13:36.667]at a time, okay?
[00:13:39.052]All right.
[00:13:41.171]All right, go ahead and extend those legs out.
[00:13:44.281]We're getting ready to lift them up.
[00:13:45.985]Three, two, here we go. Lift it up.
[00:13:50.049]Good, and down.
[00:13:51.376]Four,
[00:13:52.209]three,
[00:13:53.042]two. Good, and up.
[00:13:55.072]Three,
[00:13:55.905]two,
[00:13:56.738]up.
[00:13:58.355]You guys, two more.
[00:14:00.775]Is the back flat all the way on the ground?
[00:14:05.637]Good, and up. Three,
[00:14:07.545]two.
[00:14:10.070]Nice, you guys. All right, little closer.
[00:14:12.026]Take it up, and down. Up, and down.
[00:14:17.743]Good. Speed those up. Little kicks.
[00:14:21.169]Good. All right, bend those knees.
[00:14:22.819]One leg at a time. Take it up.
[00:14:25.088]Up.
[00:14:26.160]And up.
[00:14:27.690]Remember, you can just keep that leg...
[00:14:31.142](laughs)
[00:14:36.900]I was gonna say you can keep...
[00:14:40.240]Three, two, one, take it up. (continues laughing)
[00:14:47.486]Good, keep it up, you guys.
[00:14:50.130]You know, sometimes you just gotta laugh.
[00:14:51.848]It's a stressful time.
[00:14:57.489]All right, one leg at a time, you guys.
[00:15:01.875]Up.
[00:15:04.258]I grabbed Lauren's foot.
[00:15:08.422]Speed it up.
[00:15:09.255]Kick, kick, kick. All right, one leg at a time.
[00:15:16.310]You can bend those knees if that's easier.
[00:15:19.680]Whatever you guys are feeling whenever you do this.
[00:15:23.841]Good. All right, you guys, legs up.
[00:15:28.460]Take it down. (laughs) Two, one. Take it up.
[00:15:33.613]Laughing is a good ab workout too, guys.
[00:15:38.461]Good. All right, one leg at a time.
[00:15:40.480]All the way down, up. Down, up.
[00:15:43.520]Good. Again, you can bend those knees.
[00:15:46.451]Okay.
[00:15:48.400]Three,
[00:15:49.880]two,
[00:15:51.330]one. All right, get ready.
[00:15:52.967]Last time reaching it out.
[00:15:56.290]Here we go.
[00:15:58.250]One leg at a time. Three, two.
[00:16:01.500]Take it out, and up,
[00:16:04.011]and over.
[00:16:06.818]Good, you guys, always good.
[00:16:09.607]Three,
[00:16:10.957]two,
[00:16:12.781]and relax.
[00:16:14.560]Nice job.
[00:16:16.730]All right. Sorry about that laugh attack.
[00:16:20.490]Next muscle group we are working are your obliques.
[00:16:24.670]So those side abs. Very first thing we're doing
[00:16:30.040]is, we're gonna be up in a side plank.
[00:16:35.070]You can have one leg down here,
[00:16:37.520]or you can have both legs up. Whatever you are feeling,
[00:16:40.230]okay?
[00:16:41.420]We'll hold it there for a little bit,
[00:16:42.390]then we'll do some pulses up and down.
[00:16:44.160]Then, we're gonna do some pulses up.
[00:16:46.720]So you're gonna get in your highest plank,
[00:16:48.600]and you're doing little pulses up
[00:16:49.920]like there's a string here and it's pulling you
[00:16:51.570]up, up, all right?
[00:16:54.080]Then we're gonna do one big crunch, two small crunches,
[00:16:58.130]okay?
[00:16:59.440]So, you take it big crunch...
[00:17:03.110]Take that back. Two big ones, four small ones, all right?
[00:17:06.210]So you can either do here, here, and then four small ones.
[00:17:10.890]Or you can lift both legs. Up, and up, and then four small.
[00:17:16.100]All right? And then we'll switch sides
[00:17:19.660]and that's about it. Here we go.
[00:17:22.330]So, getting ready. Go ahead and find that side plank.
[00:17:25.015](mumbles) That work?
[00:17:27.017]Yeah. Okay.
[00:17:28.850]All right. Find that side plank.
[00:17:33.390]Good. Hold it here, you guys.
[00:17:38.491]Good. Remember you can be down on that knee
[00:17:40.320]if you need to be.
[00:17:42.780]And then we're gonna pulse it down.
[00:17:44.554]Take it down,
[00:17:45.387]and up.
[00:17:46.620]Good.
[00:17:47.547]Down,
[00:17:48.438]and up.
[00:17:51.500]Good, one more. Hold it here. We're going up.
[00:17:55.489]Up,
[00:17:56.704]up,
[00:17:57.892]up,
[00:17:59.666]up.
[00:18:00.920]Clean version.
[00:18:03.571]Two, and one. Good. Hold it, hold it, hold it.
[00:18:08.330]Feeling those side abs squeeze on this side.
[00:18:11.959]Good, you guys. All right, lay it down.
[00:18:15.200]Two big ones, four small. Up, and down.
[00:18:19.606]Up,
[00:18:20.481]and down.
[00:18:21.440]Four small. Take it up. Three.
[00:18:24.487]Two.
[00:18:26.100]Good, again. Otherwise, you can just lift one leg up.
[00:18:30.908]Good. Four small.
[00:18:32.790]Four,
[00:18:34.120]three,
[00:18:35.179]two,
[00:18:36.703]one. Good. Switch sides. Side, other plank.
[00:18:44.038]Good.
[00:18:47.490]Good, you guys. Pulsing down. Take it down, and up.
[00:18:51.550]Down,
[00:18:52.383]and up.
[00:18:54.128]Two more.
[00:18:56.400]All right, hold this one. Taking it up.
[00:18:59.611]Up,
[00:19:00.788]up,
[00:19:02.005]up.
[00:19:03.381](laughs) Four.
[00:19:06.210]Three,
[00:19:07.043]two. All right,
[00:19:08.480]hold it here, you guys. You got this.
[00:19:14.410]Good. All right, relax. Two big crunches, four small.
[00:19:19.860]Here we go. Up,
[00:19:21.796]and down.
[00:19:23.649]Up.
[00:19:24.889]Four small.
[00:19:26.020]Take it up. Three,
[00:19:28.850]two,
[00:19:29.989]one, again.
[00:19:31.343]Up,
[00:19:32.377]and down. My feet look huge. (laughs)
[00:19:35.057]On this camera 'cause they're so close.
[00:19:36.990]Four,
[00:19:38.062]three.
[00:19:40.669]Good.
[00:19:41.660]All right, you guys. We're gonna sit it up here.
[00:19:43.760]We're gonna switch sides.
[00:19:46.270]One more plank on each side, then we're done, all right?
[00:19:50.290]Here we go. Hold it. Hold it, hold it, hold it.
[00:19:56.750]Good. Try to take some deep breaths through it.
[00:20:01.499]Good, you guys. Do four pulses.
[00:20:03.530]Down,
[00:20:04.698]and up.
[00:20:06.200]Down,
[00:20:07.304]and up. Last two.
[00:20:09.993]Good. Last one, you guys. Nice.
[00:20:13.040]All right, switch sides. Last time.
[00:20:17.400]Hold it up here.
[00:20:23.053]Good. Four pulses.
[00:20:24.851]Down,
[00:20:25.937]and up.
[00:20:27.610]Down,
[00:20:28.445]and up.
[00:20:29.499]Last two.
[00:20:31.940]Last one, you guys.
[00:20:34.034]Good.
[00:20:35.440]Nice job.
[00:20:38.460]All right. We have time for just one more song here.
[00:20:40.240]We're gonna do a plank song next.
[00:20:42.270]Aren't you so excited? (laughs)
[00:20:44.340]We are doing this to Wiggle. It's a Jason Derulo
[00:20:48.040]themed playlist. I forgot to say that.
[00:20:49.680]I always theme my playlists. This a Jason Derulo one.
[00:20:55.270]It says, "Wiggle, wiggle, wiggle."
[00:20:57.040]So, we're gonna get in our planks,
[00:20:59.230]and it says, "Wiggle, wiggle, wiggle."
[00:21:00.616]I guess I should probably face this way so you can see.
[00:21:03.274]You're gonna do a little wiggle, wiggle, okay?
[00:21:05.060]Then you're going side to side.
[00:21:06.179]Side, side, side, side. Then we're gonna hold it
[00:21:09.900]in that plank, you're gonna drop your knees
[00:21:11.820]one at a time, up and down, okay?
[00:21:17.049]And then, we'll bring it up onto our hands
[00:21:20.060]and go to the side, and to our hands, all right?
[00:21:23.950]All right, guys, last song we're doing tonight,
[00:21:25.770]and then we'll cool it down, okay? Stretch it out.
[00:21:28.720]All right, get ready. Here we go, find your plank.
[00:21:35.500]All right, we're wiggling.
[00:21:37.360]Good. Take it down, and up. Down, up.
[00:21:44.560]Good, you guys. Few more.
[00:21:48.530]All right, hold it here. Hold it, hold it, hold it.
[00:21:52.060]Making sure that booty's not rising up into the air.
[00:21:54.640]Try to keep it down.
[00:21:57.729]Sing the song to distract you.
[00:22:00.412]Okay, one knee down at a time.
[00:22:02.819]Down, and up.
[00:22:06.532]Good, you guys.
[00:22:09.583]All right, hold it. We're gonna wiggle.
[00:22:15.395]Good. Take it down, up.
[00:22:17.928]And up.
[00:22:19.837]Up.
[00:22:22.900]Last three, you got it.
[00:22:26.360]Good. Sit it back.
[00:22:30.345]Nice, you guys. All right, straight up onto those hands.
[00:22:33.972]Hands and feet. Back is in a nice, straight line here.
[00:22:38.650]Good, turn to the side.
[00:22:43.561]Good, and back center.
[00:22:47.413]And side.
[00:22:50.972]And center. Wiggle. (laughs)
[00:22:54.250]All right, we're done. Good job, guys.
[00:22:57.040]All right, let's cool it off.
[00:23:00.650]Go ahead and lay it down, you guys.
[00:23:06.147]Go ahead and tuck both knees into your chest.
[00:23:07.850]Just roll it side to side.
[00:23:13.781]Good.
[00:23:16.943]All right, go ahead and stretch one leg out in front of you.
[00:23:27.337]Good, and take that knee across your body.
[00:23:35.730]Good, and back center. We're gonna cross your top leg
[00:23:40.330]over your bottom leg, and lift your bottom leg
[00:23:42.140]up off the ground.
[00:23:43.753]Circle that ankle.
[00:23:46.040]If you don't feel this, pull those legs in
[00:23:47.660]closer to your body, trying to keep that tail bone
[00:23:49.380]all the way on the ground.
[00:23:54.697]Good. Go and switch sides. Extend that other leg out.
[00:24:02.740]Good, and take that leg across your body.
[00:24:12.520]Good, you guys. Bring it back.
[00:24:18.200]And cross it over. Lift up that bottom leg.
[00:24:23.310]Stretching out your glutes here.
[00:24:30.220]Good. All right, stretch both legs down,
[00:24:31.603]rolling it over onto your stomach.
[00:24:34.760]Push up with those hands. Stretching out your ab muscles
[00:24:37.867]that you worked so, so hard tonight
[00:24:40.360]or this morning, or today, or whenever
[00:24:42.500]you were doing this video. (laughs)
[00:24:47.508]Good, and sit back onto those heels.
[00:24:58.859]All right, bring it back up into
[00:25:03.171]this nice ab stretch here.
[00:25:11.023]Good, you guys. And back on your heels.
[00:25:20.597]Good.
[00:25:22.009]Okay.
[00:25:23.126]Let's go ahead, roll it up,
[00:25:25.381]all the way up through your back.
[00:25:28.056]Good. I'll scoot back a little bit.
[00:25:31.007]Grab those hands in front of you, bend your knees,
[00:25:33.575]tuck your belly button into your spine.
[00:25:35.522]Keep your hips where they're at.
[00:25:36.799]We're taking those hands over to one side.
[00:25:42.332]You should feel that stretch up the side of your back.
[00:25:47.698]Good. Bring it back center. Tuck that belly button in,
[00:25:51.404]hips where they're at, arms to the side.
[00:25:54.503]And then pull away from those arms,
[00:25:56.096]feel that good stretch all the way up here.
[00:26:01.723]Okay, take it down, roll it up.
[00:26:04.720]Get a quick quad stretch in there just because
[00:26:06.820]you worked them a little bit with those leg lifts.
[00:26:14.560]Good, and cross it over, stretch out your booty.
[00:26:21.949]Good, other leg.
[00:26:27.593]Good, and cross it over.
[00:26:35.814](laughs) Good job, you guys. All right,
[00:26:37.594]let's end with two deep breaths.
[00:26:38.530]Here we go, reach up, deep breath in.
[00:26:41.260]And let it all go. Good, one more.
[00:26:43.040]So, big deep breath in. And let it go.
[00:26:46.269](claps) Nice job, you guys. Good job, Lauren.
[00:26:48.370]Air hi-five to all you guys at home.
[00:26:52.510]Thank you guys for watching this class.
[00:26:55.260]I hope you enjoyed it. If you have any suggestions for me,
[00:26:59.550]or questions or anything, always feel free to,
[00:27:02.840]you can put it on the UNL website.
[00:27:05.190]UNL group fitness website. Or you can also always
[00:27:08.670]just DM me on my Instagram,
[00:27:11.430]and I would be happy to answer any.
[00:27:14.000]Other than that, thank you guys again,
[00:27:16.050]and I hope you have a wonderful week. Thanks guys.

The screen size you are trying to search captions on is too small!

You can always jump over to MediaHub and check it out there.

Comments

0 Comments

Hard Core #1

Description

Searchable Transcript

Comments icon comment

Related Channels

Comments