Female: Open the legs. Now let the abs muffin. Go over to the right. There, let the muffin go center. Hold on to the muffin and let it go over and center and over slow circle. Bring the muffin to the back. Keep it in and bring it side. Good, keep going around. Really feel it. Do not just do it just do not let the bones do but let the abs make the bones circle. Five toes down. Breathe. Slower, good, shoulders relaxed. This is where we are concentrating.
A little faster four times one, two, three, reverse, one two three. Again relax the shoulder this is what we are starting to get in contact with. The muffin reverse one, two, three Now let the muffin go just to one side one, two, very subtle. Remember we are trying to feel. First you feel it and then you develop it. Other side, feel it, now your standing leg is squeezing the hamstring of buttocks as you circle. Good, other side. Now as you do it you can do the opposite arm, which is little left and then other side. It helps to say it. Right, right, right, right, so nothing is happening here.
Single one, step, step, one. Good, step, step, one. Good there we go. Let the abs lift you around. Good. Breathe out. Good. Breathe out. Now what about the arms, left arm one, say it left arm, right arm. Say it helps. Even if you feel silly doing it. Good. Now raise the leg one, two, two, one. Good. One, one and just circle around one, two, three, reverse, one, two, three, reverse, one change. One, center and bring the heat down.
Next is combination-coordination.
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