Let's get ready to dance. Let's warm up the body, breathing the arms up and exhale them down. Again, breathe the arms all the way up and gently down. Two more times with a plie. Bend those knees, lift the arms, bring them down. One more time, bend, and then lift ,and arms come down. Let's reach the left arm, and then the right, left, and right, both arms up, both hands down, roll the spine, roll it up. Again, left, right, left, and right. Lifting up, hands to the thighs, roll your spine, roll it up. Good job. Few more times.
You got this, left and then right, inhale, energize the arms, hands down, spine, perfect. Again, three, two, come on, you got it. Lift those arms, hands to the thighs, rolling, all the way up. Arm back, simple as that. This is kind of like you are swimming, big back stroke. Four more, three, two, nice job. Roll the spine down and up, down, that should feel so good. Arms come around, fantastic job. Move those arms in big circles, two, and one, roll the spine down and up, and again, let's shift the rib side to side nice and slow, rib shift, fantastic, speed it up. There you go.
Dance with that body, beautiful. Let's bring the hands to the hips, swing those hips nice and slow, big, fantastic. You are ready to speed it up? Side to side, let your hips dance, let them move with a sense of freedom and a sense of fun, good job. We are going to circle your hips all the way around. There you go, it is a little bit sexy, keep moving those hips, beautiful. We are simply going to turn the body around to the left a little bit, and now take the circle down towards the floor, two ,and one. Bring your hands to the floor for your runner's lunge, and pause for just a moment there.
Breathing and stretching, good job, lift the arm, big circle with the arms, down, back, and up, in front, and down, back, and up, two more times. Beautiful, and again, out, down, back, and up. Bring the hands to the floor, and straighten that front leg for a deep hamstring stretch. We are going to bend and then straighten the knee. Check it out, bend for two, straighten for two. Again, bend for two, straighten for two. Two more times, easy down, easy on the way up, oh, that feels really good in the hips and the thighs. Getting that body ready to dance.
Fantastic. Come down into the runner's lunge, now turn to the front, sit into the hip, stretching the inner thigh, lifting the chest and breathing deeply. Let's walk the hands to the center, toe-heel the feet in just a little bit. We are going to roll the spine all the way up, all the way down, all the way up, all the way down, and again, come up slowly, stretch that back, oh, that feels good!
Let's go on the right, let's breathe the arms all the way up, hands come down, and again, all the way up, dancing with the hands down, two more times, with the plie, so we are just doing it all again on the other side, all the way up, are you ready for the second side? Here comes the right arm. Right, left, right, left, both arms up, both hands down, roll your spine, nice job, right, left, and again, reach the arms up, bring the hands down, roll it, two more times. This feels really, really great in the shoulders and the hips as you warm up the body, lifting up, hands down, we roll the spine, final time, three big stretch, two, and one.
Inhale, smile, have fun with this workout. Beautiful job, arm circled to the back. Remember that big back stroke? Swimming back, three, two, let's roll the spine again, down, and up, down, and up, swimming to the front, it is really great. A few more, four, three, two, get ready to roll down. Roll down, and up, one more time, here comes your rib shift side to side, left, right and left.
Good job, speed it up. Move those ribs. Four, three, two, here come the hips, bring your hands to your hips, side to side, slow to begin, move those hips out. There it is. Pick it out. Beautiful. Four, three, two, you know it's coming, sexy circles, big circle with the hips, have fun with this. Big smile on the face, four, three, two. We are going to turn this to the side just a little bit, getting ready to move the circles down, four, three, two, great job. Bring the hands down to the floor, into that runner's lunge, you are stretching your hip flexors, and then reaching your arm up to the sky.
Here comes left circle. Now, front, down, back and up. Again, down, back, and up. Keep it going. Front, down, back, and up. Final time, breathing, enjoying. Beautiful, bring the hands down to the floor, frame the foot, and then gently straighten your front leg, stretch that hamstring. Getting ready for a rhythmic stretch here. Down for two, up for two. Again, down for two, up for two, two more times, easy down, easy up, one more. Down, two, up, fantastic.
Go ahead and bend the knee once again. Now turn back to the center, turn to face me. As you sit deep into that right thigh, stretching out your left inner thigh, great. Walk the hands to the center, relax your head and neck as you toe-heel your feet in a little closer. Hands to the waist, allowing the flat spine come all the way up. Nice. Inhale the arms up to the sky, put your hands down, and again, reach all the way up, put your hands down. Relax the shoulders away from the ears. That was your warm-up, you did a great job.
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