Would you like to inspect the original subtitles? These are the user uploaded subtitles that are being translated:
1
00:00:00,200 --> 00:00:04,000
Hey guys, welcome. My
2
00:00:03,200 --> 00:00:06,700
name is Steven. And today we're going to be doing a lower body
3
00:00:06,700 --> 00:00:09,200
strength Fitness class. So before we
4
00:00:09,200 --> 00:00:12,100
get started with our class, we're gonna do a little bit of loosening up in
5
00:00:12,100 --> 00:00:15,600
the legs just to get our legs moving a
6
00:00:15,600 --> 00:00:18,400
little bit just to get the blood flowing. So we're gonna start
7
00:00:18,400 --> 00:00:21,700
off with our legs about hip width apart standing up
8
00:00:21,700 --> 00:00:24,100
nice and tall and I want you to
9
00:00:24,100 --> 00:00:27,200
just kind of engage in your feet right now. I want you to press on
10
00:00:27,200 --> 00:00:30,200
the inside of your feet because this is very important
11
00:00:30,200 --> 00:00:33,600
to take notice during our workouts today.
12
00:00:33,600 --> 00:00:36,800
So we're standing up nice and tall. I want
13
00:00:36,800 --> 00:00:37,900
you to take a deep breath in
14
00:00:39,300 --> 00:00:42,800
And exhale slowly fold forward
15
00:00:42,800 --> 00:00:46,500
reach down towards your toes towards the
16
00:00:46,500 --> 00:00:47,600
mat you're breathing in.
17
00:00:48,900 --> 00:00:49,600
Breathe out.
18
00:00:50,800 --> 00:00:52,000
and again breathe in
19
00:00:53,200 --> 00:00:56,800
and breathe out good and from
20
00:00:56,800 --> 00:01:00,500
here bend your knees slightly roll the
21
00:00:59,500 --> 00:01:02,700
spine all the way up roll your
22
00:01:02,700 --> 00:01:05,200
shoulders up and back and we're gonna shake the
23
00:01:05,200 --> 00:01:08,800
legs out. And so we're pressing on the inside of
24
00:01:08,800 --> 00:01:11,300
our feet here. We're standing up nice and
25
00:01:11,300 --> 00:01:14,600
tall and we're gonna lift our arms up shoulders height now
26
00:01:14,600 --> 00:01:16,000
we're gonna take a deep inhale.
27
00:01:16,900 --> 00:01:17,600
breathing in
28
00:01:18,600 --> 00:01:20,300
And exhale up one.
29
00:01:21,400 --> 00:01:24,500
Down exhale up to make sure you squeeze your
30
00:01:24,500 --> 00:01:27,600
glutes. Once you come all the way up inhale down
31
00:01:27,600 --> 00:01:29,500
exhale up three.
32
00:01:31,700 --> 00:01:31,900
four
33
00:01:34,300 --> 00:01:34,500
five
34
00:01:36,900 --> 00:01:37,100
six
35
00:01:39,200 --> 00:01:39,400
seven
36
00:01:41,800 --> 00:01:42,000
eight
37
00:01:44,200 --> 00:01:44,400
nine
38
00:01:46,100 --> 00:01:47,600
and ten good.
39
00:01:48,400 --> 00:01:51,000
Relax, the shoulders relaxing the legs. All right.
40
00:01:51,800 --> 00:01:54,200
So again, when you come all the way up, you want to really
41
00:01:54,200 --> 00:01:57,200
engage in your glute muscles squeezing your
42
00:01:57,200 --> 00:02:00,600
glutes. Once you stand all the way up. All right. So this
43
00:02:00,600 --> 00:02:04,000
next one we're gonna do is back lunges. We
44
00:02:03,400 --> 00:02:06,900
gotta go one leg at a time this works
45
00:02:06,900 --> 00:02:08,100
in your thighs.
46
00:02:08,700 --> 00:02:11,500
A little bit in a hamstrings as well as your glutes.
47
00:02:11,500 --> 00:02:14,800
So we're going to start off with the left leg. We're going
48
00:02:14,800 --> 00:02:16,200
to walk a little bit to the front of the mat.
49
00:02:17,100 --> 00:02:18,300
Standing up nice and tall.
50
00:02:19,600 --> 00:02:20,300
breathing in
51
00:02:22,100 --> 00:02:22,700
breathing out
52
00:02:24,100 --> 00:02:25,200
and again breathe in
53
00:02:26,500 --> 00:02:27,500
and breathe out.
54
00:02:28,300 --> 00:02:31,000
now that I have our hands up we're gonna
55
00:02:31,600 --> 00:02:34,600
interlace our fingers like so keep our
56
00:02:34,600 --> 00:02:37,100
spine straight. We're going to step back
57
00:02:37,100 --> 00:02:39,300
with your left lunge down.
58
00:02:40,500 --> 00:02:44,200
And then you're gonna step forward. All right. Now you
59
00:02:43,200 --> 00:02:46,800
want to make sure to that we continue to engage
60
00:02:46,800 --> 00:02:50,200
on the inside of the right foot maintaining
61
00:02:49,200 --> 00:02:52,400
our balance. All right, so go to
62
00:02:52,400 --> 00:02:55,200
a total of 10 reps on the left side.
63
00:02:56,200 --> 00:02:57,900
ready inhale
64
00:02:58,700 --> 00:03:02,000
Exhale and begin inhale step
65
00:03:01,200 --> 00:03:04,100
back. Exhale come up
66
00:03:04,100 --> 00:03:04,700
one.
67
00:03:06,900 --> 00:03:07,100
two
68
00:03:08,500 --> 00:03:09,800
three
69
00:03:11,600 --> 00:03:12,400
four
70
00:03:15,100 --> 00:03:15,200
five
71
00:03:17,700 --> 00:03:18,000
six
72
00:03:20,500 --> 00:03:20,800
seven
73
00:03:23,200 --> 00:03:23,300
eight
74
00:03:25,600 --> 00:03:25,800
nine
75
00:03:27,500 --> 00:03:30,200
and ten good shake it
76
00:03:30,200 --> 00:03:33,200
out. We'll do the right side good turn around just to give
77
00:03:33,200 --> 00:03:34,700
you nice angle here.
78
00:03:35,600 --> 00:03:37,300
So insulates the fingers.
79
00:03:38,500 --> 00:03:41,500
Standing up nice and tall and step back
80
00:03:41,500 --> 00:03:43,600
with your right first breathe in.
81
00:03:44,700 --> 00:03:47,600
Breathe out and begin step
82
00:03:47,600 --> 00:03:48,600
back inhale.
83
00:03:49,400 --> 00:03:50,700
exhale four one
84
00:03:52,300 --> 00:03:53,100
two
85
00:03:55,500 --> 00:03:55,800
three
86
00:03:58,300 --> 00:03:58,400
four
87
00:04:00,000 --> 00:04:01,200
five
88
00:04:03,900 --> 00:04:04,100
six
89
00:04:06,400 --> 00:04:06,700
seven
90
00:04:09,100 --> 00:04:09,400
eight
91
00:04:12,000 --> 00:04:12,200
nine
92
00:04:14,100 --> 00:04:18,000
and ten good. All right, shake the
93
00:04:17,100 --> 00:04:20,100
legs out. Shake the upper body
94
00:04:20,100 --> 00:04:24,500
out. How you feel. Hope feeling good go. All
95
00:04:23,500 --> 00:04:27,000
right, so we're gonna go back to the squat remember?
96
00:04:28,400 --> 00:04:31,000
When we come up we squeezing the glutes. So if you
97
00:04:31,200 --> 00:04:32,600
need to give yourself a little more time.
98
00:04:33,700 --> 00:04:36,400
Breathe It Out Shake It Out feel free
99
00:04:36,400 --> 00:04:38,600
to do so also stay hydrated.
100
00:04:39,200 --> 00:04:41,800
All right, so let's come back to the squats.
101
00:04:42,800 --> 00:04:44,100
Legs are hip width apart.
102
00:04:45,100 --> 00:04:48,300
Standing up nice and Tall. Also if you need to
103
00:04:48,300 --> 00:04:50,600
make any adjustment with your foot place.
104
00:04:51,600 --> 00:04:54,000
You could turn your feet out a little bit. All right,
105
00:04:54,900 --> 00:04:57,600
just to modify because some folks they
106
00:04:57,600 --> 00:05:00,900
have a little more difficulty with the legs or
107
00:05:00,900 --> 00:05:03,500
with the feet pointing straight forward. So let's
108
00:05:03,500 --> 00:05:06,200
turn our feet out if that it's gonna
109
00:05:06,200 --> 00:05:07,500
help you get a little more comfortable here.
110
00:05:08,500 --> 00:05:10,700
Standing up nice and Tall breathing in.
111
00:05:12,400 --> 00:05:13,200
Breathe out.
112
00:05:14,400 --> 00:05:15,500
and again breathe in
113
00:05:16,900 --> 00:05:17,600
breathe out.
114
00:05:18,400 --> 00:05:19,600
arms up shoulders height
115
00:05:20,400 --> 00:05:21,300
deep inhale
116
00:05:22,100 --> 00:05:22,800
exhale
117
00:05:23,500 --> 00:05:25,400
and let's begin inhale down.
118
00:05:26,200 --> 00:05:28,400
Exhale up one squeeze the glutes.
119
00:05:29,200 --> 00:05:30,100
up two
120
00:05:32,200 --> 00:05:32,300
three
121
00:05:33,700 --> 00:05:34,900
four
122
00:05:37,300 --> 00:05:37,500
five
123
00:05:39,800 --> 00:05:40,500
6
124
00:05:42,400 --> 00:05:42,800
seven
125
00:05:43,800 --> 00:05:44,400
three more
126
00:05:45,500 --> 00:05:45,700
eight
127
00:05:47,800 --> 00:05:48,300
nine
128
00:05:49,900 --> 00:05:52,600
and ten good. All right,
129
00:05:52,600 --> 00:05:55,300
Shake It Out Shake it out.
130
00:05:55,300 --> 00:05:58,100
Alright, so should really feel
131
00:05:58,100 --> 00:06:01,900
those glutes engage as well as working your
132
00:06:01,900 --> 00:06:04,800
quadriceps as you was moving up
133
00:06:04,800 --> 00:06:07,400
and down next up. We're gonna go back to the
134
00:06:07,400 --> 00:06:10,700
lunges. So again walking to
135
00:06:10,700 --> 00:06:13,500
the front of your mat you want to make sure we have
136
00:06:13,500 --> 00:06:16,700
plenty of space behind you starting with stepping
137
00:06:16,700 --> 00:06:18,200
back with the left leg.
138
00:06:19,200 --> 00:06:22,100
insulation fingers standing up nice and tall
139
00:06:23,100 --> 00:06:23,800
breathe in
140
00:06:25,400 --> 00:06:26,300
and breathe out.
141
00:06:27,600 --> 00:06:29,300
And we're going to step back with the left.
142
00:06:30,100 --> 00:06:30,500
begin
143
00:06:31,200 --> 00:06:31,800
inhale
144
00:06:32,700 --> 00:06:33,900
exhale step forward one
145
00:06:36,100 --> 00:06:36,200
two
146
00:06:38,600 --> 00:06:38,800
three
147
00:06:41,300 --> 00:06:41,500
four
148
00:06:44,000 --> 00:06:44,200
five
149
00:06:46,600 --> 00:06:47,000
six
150
00:06:49,400 --> 00:06:49,600
seven
151
00:06:51,900 --> 00:06:52,200
eight
152
00:06:54,600 --> 00:06:54,800
nine
153
00:06:56,600 --> 00:06:59,300
And ten good Shake It
154
00:06:59,300 --> 00:07:00,000
Out Shake It Out.
155
00:07:00,900 --> 00:07:01,700
Turn around.
156
00:07:02,600 --> 00:07:03,700
Let's get to the right leg.
157
00:07:05,100 --> 00:07:06,900
Standing up nice and tall.
158
00:07:07,700 --> 00:07:08,600
Spine is straight.
159
00:07:09,700 --> 00:07:12,800
In to lace your fingers. All right. Remember we
160
00:07:12,800 --> 00:07:15,500
engaging on the inside of your
161
00:07:15,500 --> 00:07:17,100
feet here to maintain balance.
162
00:07:17,800 --> 00:07:18,900
So standing up tall.
163
00:07:19,800 --> 00:07:21,000
stepping back with the right
164
00:07:21,600 --> 00:07:23,800
Let's engage in the breath breathe in.
165
00:07:25,500 --> 00:07:26,500
And breathe out.
166
00:07:27,800 --> 00:07:29,100
and begin
167
00:07:30,200 --> 00:07:30,800
inhale
168
00:07:31,700 --> 00:07:32,700
exhale one
169
00:07:34,800 --> 00:07:35,000
two
170
00:07:37,500 --> 00:07:37,500
three
171
00:07:40,000 --> 00:07:40,100
four
172
00:07:42,500 --> 00:07:42,700
five
173
00:07:45,100 --> 00:07:45,400
six
174
00:07:47,900 --> 00:07:49,000
seven three more
175
00:07:50,600 --> 00:07:50,900
eight
176
00:07:53,300 --> 00:07:53,500
nine
177
00:07:55,300 --> 00:07:59,100
and ten good. All right, Shake
178
00:07:58,100 --> 00:08:01,400
It Out Shake It Out. All right,
179
00:08:01,400 --> 00:08:04,400
and if you want to do a little stretch just to loosen up
180
00:08:04,400 --> 00:08:06,800
going back to that fold that we did earlier.
181
00:08:07,900 --> 00:08:08,800
going forward
182
00:08:09,900 --> 00:08:10,700
breathing in
183
00:08:12,400 --> 00:08:13,100
Breathe out.
184
00:08:15,100 --> 00:08:15,700
breathe in
185
00:08:17,300 --> 00:08:17,900
breathe out.
186
00:08:19,800 --> 00:08:20,500
breathe in
187
00:08:21,900 --> 00:08:22,900
and breathe out.
188
00:08:23,800 --> 00:08:26,800
And maybe hang here for a bit fill that
189
00:08:26,800 --> 00:08:29,600
stretch in the back of your legs. Hold it
190
00:08:29,600 --> 00:08:29,600
here.
191
00:08:31,300 --> 00:08:35,200
And then from here bend the knees slowly roll your
192
00:08:34,200 --> 00:08:36,400
spine all the way up.
193
00:08:37,200 --> 00:08:40,400
Setting up nice and Tall roll your shoulders up and back a
194
00:08:40,400 --> 00:08:44,100
few times and shake the legs out. All right,
195
00:08:43,100 --> 00:08:46,600
so next up here. We're gonna
196
00:08:46,600 --> 00:08:49,800
do side squat. All right or
197
00:08:49,800 --> 00:08:52,500
side lunges. So we're working.
198
00:08:53,700 --> 00:08:56,800
The quad your thighs your glutes,
199
00:08:56,800 --> 00:08:59,500
but mainly you gluteus medius ear.
200
00:08:59,500 --> 00:09:02,800
All right, that's the side of the glutes here working also
201
00:09:02,800 --> 00:09:04,700
around the hip area. So
202
00:09:05,700 --> 00:09:08,600
facing to the latter part
203
00:09:08,600 --> 00:09:11,500
of your mat standing in the middle or since we're
204
00:09:11,500 --> 00:09:14,200
gonna do the right side step over to your left a little
205
00:09:14,200 --> 00:09:14,400
bit.
206
00:09:15,200 --> 00:09:18,100
You're standing up nice and tall and we're gonna go
207
00:09:18,100 --> 00:09:21,800
back to insulation the fingers. We're gonna step out nice
208
00:09:21,800 --> 00:09:22,400
and wide.
209
00:09:23,600 --> 00:09:24,500
squat down
210
00:09:25,400 --> 00:09:28,700
and then come back. Alright, so you pressing through
211
00:09:28,700 --> 00:09:31,800
your right heel to step back with your
212
00:09:31,800 --> 00:09:34,700
left standing up tall? Okay. So we're
213
00:09:34,700 --> 00:09:38,000
gonna go 10 to the right and 10 to
214
00:09:37,200 --> 00:09:40,600
the left. All right. So we're going to the right side first
215
00:09:40,600 --> 00:09:42,900
again, make sure you have plenty of room.
216
00:09:43,900 --> 00:09:46,400
Until they see fingers standing up nice and tall.
217
00:09:47,100 --> 00:09:47,800
and begin
218
00:09:49,100 --> 00:09:49,700
inhale
219
00:09:50,800 --> 00:09:52,100
exhale one
220
00:09:55,400 --> 00:09:57,500
Two so you see I step out.
221
00:09:58,300 --> 00:10:01,600
Squat down come all the way up and come
222
00:10:01,600 --> 00:10:02,600
back three.
223
00:10:05,400 --> 00:10:06,400
4
224
00:10:09,300 --> 00:10:10,200
5
225
00:10:13,200 --> 00:10:14,100
6
226
00:10:17,800 --> 00:10:18,000
7
227
00:10:21,300 --> 00:10:22,000
8
228
00:10:25,200 --> 00:10:25,900
9
229
00:10:28,700 --> 00:10:31,500
and 10 good shake it
230
00:10:31,500 --> 00:10:34,800
out. And let's go to the other side. So step to
231
00:10:34,800 --> 00:10:35,300
your right a little bit.
232
00:10:36,300 --> 00:10:39,600
Make sure you have plenty of space to your left. All right,
233
00:10:39,600 --> 00:10:42,900
standing up nice and Tall until it's
234
00:10:42,900 --> 00:10:43,200
the fingers.
235
00:10:43,900 --> 00:10:44,800
breathe in
236
00:10:46,400 --> 00:10:47,100
breathe out.
237
00:10:48,600 --> 00:10:49,500
and step out
238
00:10:50,500 --> 00:10:51,100
inhale
239
00:10:52,400 --> 00:10:54,200
exhale step back in one
240
00:10:57,000 --> 00:10:57,900
two
241
00:11:01,700 --> 00:11:01,900
three
242
00:11:05,300 --> 00:11:05,500
four
243
00:11:09,100 --> 00:11:09,300
five
244
00:11:13,100 --> 00:11:13,300
six
245
00:11:16,700 --> 00:11:17,200
seven
246
00:11:20,600 --> 00:11:20,900
eight
247
00:11:24,500 --> 00:11:24,700
nine
248
00:11:28,200 --> 00:11:31,500
and ten good Shake It Out Shake it
249
00:11:31,500 --> 00:11:35,400
out. So again, you're working your thighs. But
250
00:11:34,400 --> 00:11:37,200
you also working right in the
251
00:11:37,200 --> 00:11:40,200
hip area inside of your glutes. So feel free to shake it
252
00:11:40,200 --> 00:11:43,300
out. Maybe grab a simple water. Next up. We're
253
00:11:43,300 --> 00:11:46,100
gonna do crossover lunges. All right,
254
00:11:46,100 --> 00:11:50,100
I cross over like basketball over crossing over meaning your
255
00:11:49,100 --> 00:11:52,900
legs are gonna go behind you. We're gonna squat down
256
00:11:52,900 --> 00:11:55,500
working a little bit more into quads
257
00:11:55,500 --> 00:11:58,600
but getting deeper into the goose. So just to demonstrate
258
00:11:58,600 --> 00:12:01,200
what I'm doing is stepping back on my right.
259
00:12:02,600 --> 00:12:05,500
Squatting down and coming back up. All right,
260
00:12:05,500 --> 00:12:09,200
so we're gonna start with the right side here and
261
00:12:08,200 --> 00:12:12,500
you go as deep as you can whatever whichever.
262
00:12:13,600 --> 00:12:17,300
Length is good for you, right whichever depth
263
00:12:16,300 --> 00:12:19,900
is good for you in terms of your squad. The
264
00:12:19,900 --> 00:12:23,000
important thing is when you come back you engage in those
265
00:12:22,500 --> 00:12:26,400
group muscles. Okay, so same
266
00:12:25,400 --> 00:12:28,900
hand position insulation fingers
267
00:12:28,900 --> 00:12:33,100
and the reason why we do this is just to keep our body upright to
268
00:12:32,100 --> 00:12:35,600
keep our spine everything
269
00:12:35,600 --> 00:12:38,100
Center. All right, so we're holding
270
00:12:38,100 --> 00:12:41,800
here step back behind your right, which you're
271
00:12:41,800 --> 00:12:43,400
left squat down.
272
00:12:44,300 --> 00:12:45,500
And then come back one.
273
00:12:46,700 --> 00:12:48,900
SWAT down up two
274
00:12:50,500 --> 00:12:52,000
down three
275
00:12:54,700 --> 00:12:54,900
four
276
00:12:57,800 --> 00:12:58,100
five
277
00:13:01,100 --> 00:13:01,300
six
278
00:13:04,100 --> 00:13:04,500
seven
279
00:13:07,300 --> 00:13:07,500
eight
280
00:13:08,400 --> 00:13:09,700
Make sure you squeeze glutes.
281
00:13:10,700 --> 00:13:11,000
9
282
00:13:12,700 --> 00:13:15,100
And 10 good Shake It
283
00:13:15,100 --> 00:13:15,300
Out.
284
00:13:16,500 --> 00:13:19,700
All right stepping over just a little bit to your right just
285
00:13:19,700 --> 00:13:21,100
make sure you have plenty of room.
286
00:13:22,500 --> 00:13:25,200
Insulates your fingers standing up nice and Tall
287
00:13:25,200 --> 00:13:27,000
step back with your right.
288
00:13:28,400 --> 00:13:30,200
down and back one
289
00:13:33,000 --> 00:13:33,200
two
290
00:13:36,100 --> 00:13:36,200
three
291
00:13:39,500 --> 00:13:39,600
four
292
00:13:42,800 --> 00:13:42,900
five
293
00:13:46,200 --> 00:13:46,300
six
294
00:13:49,600 --> 00:13:49,700
seven
295
00:13:53,000 --> 00:13:53,200
eight
296
00:13:54,400 --> 00:13:56,400
nine
297
00:13:59,200 --> 00:14:02,600
and ten good at least shake it
298
00:14:02,600 --> 00:14:03,700
out. All right.
299
00:14:04,700 --> 00:14:07,800
So I feel good right? Make
300
00:14:07,800 --> 00:14:11,000
sure you catch your breath. Give yourself time stay
301
00:14:10,700 --> 00:14:13,400
hydrated. All right, don't rush the
302
00:14:13,400 --> 00:14:14,100
process here.
303
00:14:14,900 --> 00:14:17,800
If you met size over is all good. All right,
304
00:14:17,800 --> 00:14:20,800
next up. We're gonna go back to those.
305
00:14:21,500 --> 00:14:23,000
Lateral lunges, okay.
306
00:14:24,100 --> 00:14:27,500
Going to the right first legs together plenty of
307
00:14:27,500 --> 00:14:28,100
space to your right.
308
00:14:29,800 --> 00:14:32,100
Interlace the fingers hands in front of your chest.
309
00:14:33,300 --> 00:14:33,600
breathing in
310
00:14:35,700 --> 00:14:36,300
breathing out
311
00:14:37,300 --> 00:14:38,400
and again, we then.
312
00:14:39,700 --> 00:14:40,500
Breathe out.
313
00:14:41,200 --> 00:14:44,000
All right step out with your right inhale.
314
00:14:45,400 --> 00:14:48,000
squat exhale feet together one
315
00:14:49,500 --> 00:14:50,200
inhale
316
00:14:51,100 --> 00:14:51,800
exhale two
317
00:14:53,100 --> 00:14:53,600
squat
318
00:14:55,200 --> 00:14:55,400
three
319
00:14:59,400 --> 00:14:59,600
four
320
00:15:03,400 --> 00:15:03,700
five
321
00:15:07,400 --> 00:15:07,600
six
322
00:15:11,500 --> 00:15:11,800
seven
323
00:15:15,400 --> 00:15:15,600
eight
324
00:15:19,300 --> 00:15:19,500
nine
325
00:15:22,200 --> 00:15:25,300
And ten good Shake It
326
00:15:25,300 --> 00:15:26,200
Out Shake It Out.
327
00:15:27,200 --> 00:15:31,100
And the scoot over to the other side to your right little
328
00:15:30,100 --> 00:15:32,200
step out with our left.
329
00:15:33,300 --> 00:15:34,400
Standing up nice and tall.
330
00:15:35,300 --> 00:15:38,200
Enjoy the fingers hands in front of the chest
331
00:15:38,200 --> 00:15:39,300
breathing in.
332
00:15:40,700 --> 00:15:41,500
Breathe out.
333
00:15:42,800 --> 00:15:43,500
breathe in
334
00:15:44,700 --> 00:15:47,500
breathe out and step out with
335
00:15:47,500 --> 00:15:47,700
your left.
336
00:15:48,700 --> 00:15:50,000
inhale squat
337
00:15:50,800 --> 00:15:53,100
Exhale come together one.
338
00:15:55,600 --> 00:15:55,700
two
339
00:15:59,300 --> 00:15:59,500
three
340
00:16:03,300 --> 00:16:03,400
four
341
00:16:07,400 --> 00:16:08,600
five five more
342
00:16:11,400 --> 00:16:11,700
six
343
00:16:15,100 --> 00:16:15,400
seven
344
00:16:18,800 --> 00:16:19,000
eight
345
00:16:22,700 --> 00:16:23,000
nine
346
00:16:26,300 --> 00:16:29,000
and ten good Shake It Out
347
00:16:29,800 --> 00:16:32,000
Shake It Out. All right, and we're gonna go
348
00:16:32,600 --> 00:16:35,400
one more set here with the crossover lunges and
349
00:16:35,400 --> 00:16:38,300
then we're gonna wind down as we wrap up
350
00:16:38,300 --> 00:16:41,000
with our leg workout. Okay, so we get a lot
351
00:16:41,400 --> 00:16:44,400
of quads a lot of hamstrings and
352
00:16:44,400 --> 00:16:45,200
some glutes here.
353
00:16:45,900 --> 00:16:47,600
So you can step to the center.
354
00:16:48,900 --> 00:16:50,600
Standing up nice and Tall breathing in.
355
00:16:52,400 --> 00:16:53,100
Breathe out.
356
00:16:54,500 --> 00:16:55,600
All right, we're gonna step over.
357
00:16:56,500 --> 00:16:59,700
with our left behind the right leg here, so
358
00:17:01,600 --> 00:17:02,800
inhale squat down
359
00:17:03,400 --> 00:17:06,400
exhale come back one ten reps
360
00:17:07,400 --> 00:17:07,600
two
361
00:17:09,900 --> 00:17:10,600
three
362
00:17:13,500 --> 00:17:13,600
four
363
00:17:16,500 --> 00:17:16,700
five
364
00:17:19,900 --> 00:17:20,200
six
365
00:17:23,100 --> 00:17:23,400
seven
366
00:17:26,300 --> 00:17:26,600
eight
367
00:17:29,400 --> 00:17:29,700
nine
368
00:17:31,800 --> 00:17:34,700
And ten good Shake It
369
00:17:34,700 --> 00:17:34,700
Out.
370
00:17:35,800 --> 00:17:39,600
And then we're gonna do cross over right behind
371
00:17:38,600 --> 00:17:39,900
the left.
372
00:17:41,100 --> 00:17:43,700
Insulation fingers make sure you have plenty of room.
373
00:17:45,400 --> 00:17:47,100
Standing up nice and Tall breathe in.
374
00:17:48,700 --> 00:17:49,400
Breathe out.
375
00:17:50,300 --> 00:17:53,500
And begin right behind the left one.
376
00:17:56,000 --> 00:17:56,200
two
377
00:17:58,800 --> 00:17:59,000
three
378
00:18:01,000 --> 00:18:01,900
four
379
00:18:04,700 --> 00:18:05,000
five
380
00:18:08,000 --> 00:18:08,300
six
381
00:18:11,200 --> 00:18:11,500
seven
382
00:18:14,200 --> 00:18:14,400
eight
383
00:18:17,200 --> 00:18:17,700
nine
384
00:18:19,400 --> 00:18:22,700
And ten good Shake It
385
00:18:22,700 --> 00:18:23,800
Out Shake It Out.
386
00:18:24,800 --> 00:18:27,500
All right, catch your breath breathing in.
387
00:18:29,200 --> 00:18:29,900
Breathe out.
388
00:18:31,500 --> 00:18:33,000
hydrate, grab some water
389
00:18:34,300 --> 00:18:35,600
Let's take a breath first breathe in.
390
00:18:36,900 --> 00:18:37,500
Breathe out.
391
00:18:38,300 --> 00:18:41,700
All right back to that folder we did in beginning legs
392
00:18:41,700 --> 00:18:45,600
or hip width apart breathe in and breathe
393
00:18:44,600 --> 00:18:46,200
out fold forward.
394
00:18:49,100 --> 00:18:51,600
chain to your chest breathing in
395
00:18:53,700 --> 00:18:53,800
breathe out.
396
00:18:55,100 --> 00:18:55,800
breathe in
397
00:18:57,200 --> 00:19:00,300
and breathe out feel that nice stretch in
398
00:19:00,300 --> 00:19:02,800
your hamstrings as well as your lower back.
399
00:19:04,300 --> 00:19:05,200
breathing in
400
00:19:06,700 --> 00:19:07,700
and breathe out.
401
00:19:09,200 --> 00:19:09,600
Good.
402
00:19:10,400 --> 00:19:14,100
And then from here, I'm gonna come up halfway. What
403
00:19:13,100 --> 00:19:16,300
we do is cross our right leg over our left
404
00:19:16,300 --> 00:19:19,400
and fold forward and you
405
00:19:19,400 --> 00:19:22,700
should feel that stretch in the side of your legs breathing in
406
00:19:24,300 --> 00:19:25,100
breathe out.
407
00:19:26,200 --> 00:19:27,300
and again breathe in
408
00:19:28,700 --> 00:19:29,800
and breathe out.
409
00:19:31,100 --> 00:19:32,500
On Cross come up halfway.
410
00:19:33,500 --> 00:19:34,400
Left over, right?
411
00:19:35,400 --> 00:19:36,800
fold forward breathe in
412
00:19:38,300 --> 00:19:39,000
Breathe out.
413
00:19:40,700 --> 00:19:41,500
breathe in
414
00:19:42,700 --> 00:19:43,500
breathe out.
415
00:19:45,200 --> 00:19:47,000
and on Cross
416
00:19:48,100 --> 00:19:50,200
back down again. We then.
417
00:19:51,800 --> 00:19:52,500
Breathe out.
418
00:19:54,400 --> 00:19:55,100
breathe in
419
00:19:56,300 --> 00:20:00,200
and breathe out side bend the knees roll your
420
00:19:59,200 --> 00:20:01,000
spine old way up.
421
00:20:02,400 --> 00:20:03,600
Standing up nice and tall.
422
00:20:04,800 --> 00:20:05,900
Take a deep inhale.
423
00:20:07,400 --> 00:20:08,100
exhale
424
00:20:10,200 --> 00:20:10,900
inhale
425
00:20:12,700 --> 00:20:13,400
exhale
426
00:20:14,900 --> 00:20:17,000
and then inhale lift your arms above the head.
427
00:20:18,300 --> 00:20:19,800
and exhale
428
00:20:21,300 --> 00:20:24,400
Let It All Out Shake the arms and the
429
00:20:24,400 --> 00:20:25,100
legs out
430
00:20:26,300 --> 00:20:29,400
And want to thank you guys for joining me see.
27327
Can't find what you're looking for?
Get subtitles in any language from opensubtitles.com, and translate them here.
Afrikaans
Akan
Albanian
Amharic
Arabic
Armenian
Azerbaijani
Basque
Belarusian
Bemba
Bengali
Bihari
Bosnian
Breton
Bulgarian
Cambodian
Catalan
Cebuano
Cherokee
Chichewa
Chinese (Simplified)
Chinese (Traditional)
Corsican
Croatian
Czech
Danish
Dutch
English
Esperanto
Estonian
Faroese
Finnish
Galician
Georgian
German
Greek
Guarani
Haitian Creole
Hausa
Hawaiian
Hebrew
Hmong
Hungarian
Icelandic
Indonesian
Irish
Italian
Japanese
Kazakh
Kinyarwanda
Kirundi
Kongo
Korean
Krio (Sierra Leone)
Kurdish
Kyrgyz
Laothian
Latin
Latvian
Lithuanian
Luganda
Luo
Luxembourgish
Macedonian
Malagasy
Malay
Maltese
Maori
Mauritian Creole
Moldavian
Mongolian
Myanmar (Burmese)
Montenegrin
Nepali
Norwegian
Pashto
Persian
Polish
Portuguese (Brazil)
Quechua
Romanian
Romansh
Russian
Samoan
Scots Gaelic
Serbian
Sesotho
Setswana
Seychellois Creole
Shona
Sindhi
Sinhalese
Slovak
Slovenian
Somali
Spanish (Latin American)
Swedish
Tajik
Thai
Tigrinya
Tonga
Turkish
Turkmen
Ukrainian
Uzbek
Vietnamese
Welsh
Wolof