We have our weights but you don’t need weights. You can use a dumbbell or you can use a softball, anything you have at home that gives you resistance. Are you ready girls? Let’s begin.
Front, and then side, and front. Good, we are still working on that play which is the foundation of your workout. Reaching out inside. You don’t want to do any movements that are too fast and sudden, very slow, graceful movements working through all your muscles.
You can work up to heavier weights. We’re two-pound weights. You can work up to three. I would not go higher than five, it’s too tough on the shoulders. You have one more and out and front. Good, come back. We do bicep curl with the reach. Ready, and bicep curl, reach over and other side and push over and down. Good. You are reaching up, you are working your waist, you are working your side, you are going to work a little bit of your back and your shoulders. Really pumping that bicep and over and down. Don’t pop out of your play. You are still pushing. You have two more and over and last one, and over and down. Good.
You are going to bring your toes in. wiggle in just a tiny bit. Hand on the waist. We will do a bicep curl again and only now, we are doing a little swap with a push. And in, push straight up, in, stay on this side, pushing through your heels, in, and down, in, push up. Good. Always stretching, thinking long lean muscles and have five more, in, push up, in shoulders are still down, up, in, you have 3 more. In and up, in, two more, in and up, good. Working those biceps, last one. And up, in and down. Good.
Switch sides. Make sure your shoulders are back, pushing through the heels. Let’s begin. In, push up, in, down, in, and up, in. Good. In, up, you are still working on your core. So, you want to keep those abs in. Good. Pull and up. You have four more. In and up, in and down, three more. Hopefully these girls are not going to throw this balls at me. They better be smiling back. They are having a good time. Two more. In and up, in and down, last one, in, up, in. You did it. Good job.
The next one. We are going to work on the triceps and the hamstrings. The leg goes back, hand on the waist, arm up, keep the elbow by the ear. Let’s begin. Down, push up, one. Down, go slowly as you can go. If you have problems with your knees, just bend slightly. You don’t have to go all the way down. You can work up to go and all the way down and up for more, down. Push up one and two, three, four hold, return. Hand on the waist, like back, other side, ready. Down, push up one, and two, don’t swing the weight, you are pushing it. And four, squeezing, you are pushing through the heels, four more and one, two, three, and four. Good. Return, pull your shoulders back. We are going to do a stretch. Take a deep inhale, and exhale, lower your body down. This should feel really good on your back in this last couple of exercises, hang your head, restore your breathing, bend your knees, slowly, roll up with your ball, pull your weight, you may choose not to use the weight this time. Good. We feel it together.
And now, this is called the maravast or it is also sometimes called the warrior in the pilates of yoga. We’re going to do five each side. Ready, let’s begin. Out, two, three, hold, two, three, release, two, three, two, two, three, hold, two, three, release, two, three, three, two, three, three, two, hold, two, three, release, two, three, four, two, three, hold and release. We are going to hold this last one. Are you ready? Take a deep inhale, and exhale. Here we go. Inhale and exhale, go over, two, three, four, hold for ten, nine, eight, seven, six, five, four, three, two and release. Beautiful. You did it. Let’s do another stretch Pull your shoulders back. Take a deep inhale and exhale go over.
You should be able deepen your stretch. Bend your knees, and slowly come up. Pull your shoulders back. Good. Go to the other side. Don’t forget, your balance is coming from the center, reaching out. Take a deep inhale, and exhale. Ready, inhale and exhale, go over, two, three, four and hold, two, three, four, release, two, three, beautiful, push out, two, three, four and hold, two, three, four, release. Good. And again, reach, two, three, four and hold, two, three, four, come back. Good, you are pushing up all out and out, two, three, four and hold, two, three, four, release. One more, and reach, two, three, four and hold, two, three, four, release. Think about what you are going to do and hold this one for ten. You can do it. Pull your shoulders back Take a deep inhale, and exhale go over, two, three, four, for ten, nine, eight, seven, six, five, four, three, two and release. Deep inhale, exhale, shoulders back and roll there. Bend your knees and slowly roll up. And pull your shoulders back.
Congratulations, you did it. Now, we are ready for mat work.
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