[Music Playing]
I will tell you really quickly before we do it exactly what we are doing. You are going to hold in here in push up position for one minute. You are working your shoulders, you are tightening those abs and working your core then you are going to turn it out. You are going to reach for the ceiling and you are hold and you are going to draw those hips up to the ceiling. You are going to hold that for 30 seconds.
Then you are going to face the back, and reach the ceiling that way for 30 seconds. All right, we are going to hit the floor our minute begins in three, two and one hold it right here for one minute. Remember you are working that forward. Crunch those abs together, work from your cores squeeze it in your side, feel those shoulders starts firm. Hold it out, 45 seconds left. You got a 15 second left keep it going. Keep your spine alignment with your neck. Do not pull it down, just keep it right there, stare at the ground in front of you, hold it. Hold it, hold it do not forget you are going to be turning up on that right foot. Keep it going, only 15 second left, hold it you are almost there ten, nine, eight, seven, six, five, four, do not wrap to the floor, two, one turn up on that right hand and reach for the ceiling. Draw those hips up and track your oblique right here if you want to feel it really quickly, feel it squeeze hold it and reach. Good, higher draw those hips up, there is a piece of rope right here tied to the ceiling and it is drawing your hips up. Ten, nine, eight, seven, six, five, four higher, three, two one face the back at that room left hand comes down on the floor, reach for that ceiling you guys are doing great. Last 30 seconds hold it up, reach higher. Good! Bring it up.
If you want advance to this lift your right leg here, well keep it down I do not want you to fall. Almost there, hold it, hold it hold it in five higher four, three, two and relax.
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