Powerhouse Strength

So welcome. Okay, I'm gonna have you guys lie down and we're going to actually do basically the stomach series. It's called your series of five. It's a nice way. You're just going into this right now. We're going to go into the hundreds and then we're going to do the stomach series. It's a nice way to do a quick little workout with not if you don't have too much time. So we're gonna start with your knees into your chest. We're going to start with the hundreds. Let's take her legs straight up, zipping the legs up long. You're going to reach them out.

Start to lower them down, lift your head and lift your arms. Looking at your tummies. The lower the legs, the more challenging it becomes. Take a nice deep breath in and breathe and then exhale. Inhaling to exhale. Sorry. Five. Really reached those legs out in. Squeeze your bottom sex. Fuck girl, your chest up. Excellent too. Okay, fine, fine.

If this is straining your lower back, bend those knees. If it's too easy, lower those legs. Excellent. Keep moving to, but excellent. Or rather if you want more challenge I should say, but keep pulling it. It's three months. Three x five don't drop those chest. Excellent. One more time. Two X and Ben Journeys and cheer. Chest rest your head. Let's place our feet down. We're going to bring our right knee into our chest or a left hand on the knee.

Right hand on the ankle. This is part of a coordination exercise. And take your left leg up. Lower down, still reaching long. So the leg is stretching. Lift your heads, look at your tummies. Switch legs. Hold the position for one moment. So outside hand will be on the ankle, inside, hand on the knee or you can think of it. Left hand, left ankle switch legs, right hand writing. Cool. Hold your position and scoop your tummy deep into your backs and switch.

Curl your chest up. Pull and very good and switch. Keep that sternum lifted. Elbows out. Nice strong arm. Shoulders down. And now let's quickly move. Switching one, switching one, two. Let's do six, two, three, three, four, four, five, five, six, six, both knees in rest for just a pause. Heels together, toes apart. Lift your heads, look at your stomach's yet again. Take a nice deep breath in both legs and arms. Go out now.

Just this arm circle. Exhale, grab onto the ankles. Inhale, arms and legs out. Tommy's down. Exhale, come back in. Don't let your chest drop. Try to keep it rounded up. Excellent. Now quickly stretch away and pull it in. Inhale away. Exhale. Four more. Out and en and nice deep breath in. Fill up those lungs. Exhale.

Two. Excellent. And one excellent. Very good. Take one leg up. Reach up for the cap. Lift your head. Look at your tummy, left leg long. This is a single lay pull. You're gonna pull that leg towards me two times. One, two, scissor them. And switch one to keep those legs really straight.

One to switch, one to sweat through Ridge for your ankle, too long, legs, that's it. Shoulders down. Stay centered. Don't wobble from side to side. And switch and switch. Chins curl towards your chest. So you look at your timings and those legs stay straight. Careful not to grab them to the back of the knee, either the calf or the thigh.

I pause and pulse and scoop and scoop and bend your knees and rest. Hands behind your head. Legs up, heads up, elbows into the ears to start. Keep your sternum around it up. Lower the legs just a little bit and lift. Now these can be tough on the back, so no hopping up with the hips. Keep those legs really straight. Lift your chest up, keep your chest lifted. Don't let the chest move. Just the legs up.

Little less just to light up. Keep some weight on your right and I'm going to pull you up a little bit more. So this is where you want to be. You want to pull in, there you go. Two more if you can up and then those knees rest, keeping your hands behind your head. More challenging on that it to keep the elbows open and going as low as you can without letting your backs pop up. They have to stay down the whole time.

Don't do it now, but just giving you an idea of where you can go with those. Let's keep the knees bent. Take left leg out. Right knee stays in. You've done this before. I'm sure it's your crisscross. You're trying to top the knee. Bring that knee as deep as you can. Put your elbow on it. Good.

Pull in your tummy and switch sides. Scoop. Make sure that for instance, your right knee that's end. Keep in line with your right shoulder and switch. Left knee, left shoulder and switch. As you're moving, you want to keep scooping and switch and switch. Careful not to rock and roll on those hips. Keep them still and switch and switch and switch and rest.

Grabbed onto your thighs for just a moment. Take a nice deep breath in. Exhale, roll up. Open your feet and flex them. Lift your arms. Take a nice deep breath in. Exhale, drop your heads. Go as low as you can. Keeping those feet flexed. So push the heels away and then around. Back up and sit up tall. Okay, so let's do that quickly. Nice deep breath in and exhale and up and center to more careful not to lean backwards.

Maybe bend your knees a little bit so you can really lift your backs and exhale and awe. Last one. Deep presence. Sit up tall. It's lie on your left sides to your right. Legs on top. I'm going to fish you. Okay. You want to line yourself up with the back of the Mat. We're going to do some quick leg kicks and take your right leg up. Hip level.

You're resting your head on your palm, so may have moved backwards. Yeah, leg. His right leg is stretching out long or Tozer. Relax your knees, turned up, see you wrapping the outer side of your leg is turned out to kicks for a little one. Big One and stretch it back without anything else. Moving. Kick, kick back. Good powerhouse. Stay still. So from the shoulders and hips are still just the leg is moving. Kick, kick and back to market. Kick and back. Soft feet. Kick, kick and back. Let's go into an up and down.

So the legs on top of the other, you're going to take the leg up towards the ceiling, you're going to reach it out and come back down straight down. So heel the heel straight up, straight down. That's it. As you're moving, especially on the down thing of that leg with lengthening, reaching out long so it actually looks longer than the bottom leg. [inaudible] you can flex up if you'd like and point down in squeeze your bottom and flex and point and flex and point. Let's go to little circles, five times, little ones.

One thing cause the knees brushing together too. So even lower three. Need any for five now reverse those five times. One, two, three, four fod and rest. Go ahead and flip to the other side. I'm going to go this way. Yeah. Now we do have two pound weights that we are going to be doing in just a little while. You can do one pound or two pound or you can do them without the weights.

Just the resistance. So left leg, up, hip level, lining your hips with the back of the mat, shoulders with the back of the Mat. So you're nice and straight. Good. Swing your legs forward so you're in kind of a ve kick. Kick forward back. So the leg goes behind the leg, your bottom leg, about two to three inches. So you can go back a little bit further. Okay, kick and don't go too far back that you arch your back. Kick, kick forward, back, kick, kick and back. And last one, kick, kick and back. Let's go to an up and down. So now you go up, you reach the leg and you come down. So keep the leg turned out good.

Up and up and long again. You can flex up and point down. Flex the foot, point the toes, flex, squeeze your seats, flex, pull up your tummies and flex and point. Little circles. Five Times. One, two, three, four, five, reverse. One, two, three, four, five. Brushed your legs. Let's go ahead and lie back onto her back. I remember we're pressed for time, right? So let's do our stomach series without stopping. Right knee in, right hand on the ankle. Left hand on the knee, left leg up. Lift your heads, look at your stomachs. We're gonna do six sets of everything. So ready.

Switch legs with charms. One switch to switch to scooping in three, four, four, five, five. Keep your sternum up. Six, six, both knees in double leg, arms and legs up. Inhale and circle. Exhale. Inhale out. Exhale in two and a. Reach away from yourself. Three, four out. Look at your tummies so you're not hanging your neck.

Five and six you can rest your head. Lift one leg, grab on to the ankle and pulse. One, one switch. So heads are back up to two. Two, two, shoulders. Push down. Three, three, staying centered. Four, four, five, five, six, six, both legs, up, hands behind your head. Lower lift legs. One see how powerful these are. Two, he don't stop. Three, four, five, six. Bend your knees. Criss Cross, one, one, two to keep those hips still. Three, three, four, four, five, five, six, six grab onto your thighs and x will come up. Stretch. So that's the stomach series.

You can do anywhere from five to 10 repetitions of each. We did six take a nice deep breath in and exhale, sitting tall. Let's do two more stretches. Nice deep breath in. Squeeze your bottoms, flex your feet and exhale. And last one. Really push those heels away. Exhale, grab onto your ankle or your arches, giving yourself an added stretch forward.

Good. Okay, let's go ahead and sit up. We're going to grab our weights. Getting rid of the four standing arm series. So you're going to end up standing up. Why don't you face each other? You're going to be in your plotting stance. So heels together, toes apart, good weight towards your toes, pulling up, zipping up the body, shoulders down, long arms, wrapping the outer thighs and you start with the arms at 90 degrees.

Elbows the line with the shoulders, shoulders, her back. Chest is open. Now if you don't have weights, you can still do these and still get a good workout. You're going to push out. Yeah, you're going to squeeze in like have very heavy weights. You push away and as you're moving the whole time you're thinking of that lift, you're standing tall, you're pulled up and you're rapping out or size. Exactly. Keep moving.

Careful though that your shoulder way doesn't fall behind you. One is slightly forward, so those ribs are really pushing together. Oh, and squeeze the muscles in and away and squeeze. Don't let those elbows drop. Let's open the arms to the side now and push them out. Keep them slightly in your peripheral so they're not back here.

They're slightly forward. Push out and [inaudible]. Yes. Oh no more than 10 to lifting up. Growing tall. Go ahead. Three, four. Don't let the arms drop. Keep them still while the arms. Press away the forearms. Fuck. Let's do it one more.

Bring it and bring the arms back and lower them down to your sides or up and down. Chest is open. You're going to curl the risk backwards. You're in a curl them up. Yeah. Elbow steak glue to your ribs and you curl the arm. It's like a bicep curl. Lifting your powerhouse up, lower down. Curl the rest back. Curl them up and squeeze the weights back up. Okay, so that's six.

That's two brilliant back curling up and left. I'm going to come around. Check your backs. Keep going. Try to fill this up. That's it. And ease four. Let's do tomorrow. Let me just check. Really pull into here if you can. That's it as squeeze five. One more time down.

Back curl lift. Let's lower the arms. Let them hang for just a second. We're going to go to what's called a bug. You're gonna your feet up. You're going to drop [inaudible] your heads. Drop your arms, bend your knees, start to round down. Then you're going to get into what's called your table top position.

You want to really flatten your back. So if I came around, I can put a glass of water here or glass of wine. Open your chest, so really straight, straighter. Can you open your chest, mark? Pull your shoulders back, bend your elbows blue. Then to your, actually, let's do this. Bring your knuckles together. Your knees stay bent in your nice flat back position. You're going to take those elbows up towards the ceiling, squeezing your shoulder wings together, pull up your tummies, bring it back down. We call it the bug and elbows, Ben, next or nice and long. So your chins are down. You're looking down towards the floor or at your stomachs. And three, go ahead and squeeze.

That's it for drop your Chin a little so you're not straining your neck and bed. And squeeze five. Let's do eight bed. Squeeze. Six and one more up and sorry, last one. I said eight and up and arms. Brooke, come back down. Let them just drop. Drop your head slowly. Round up. Last thing up being your head. Good.

You're going to Shimmy your feet back together or just bring them together. Heels together, toes apart. Back in your plenty stance. We're going to go into a side stretch. So let's start with your right arm. You're going to first skim it up. Think of shaving your ear off. You're gonna take that arm straight up as that arm is right at your year.

Glue it to your ear. You're lifting that tummy. That powerhouse. Left arm is stretching down and you're going to bend to the side as you bend. You don't want to arch your back. You want to fill it in. Keep your shoulder weight slightly forward, square your shoulders, bend the elbow. Good. Reach the arm out, open that side a little bit more and then come back up. Lower the arm and you're gonna switch sides here. You're going to skim your ear.

I'm going to come around and check positions. Exactly. Take the arm straight up. You see given you here. Now this arm is stretching down. You're going to bend this side taking year with you and you want to fill this in. Scoop your tongue. There you go. So those rooms really pull it. You've been in the arm, you go a little bit deeper and you reach that arm out and you bring your head with it. As you come back up, arm comes down, Walmart set right, our mom left arm down.

Skim the ear and then as you bed you want to fill this up, that back up. I'm going to shift you a little bit. Lean a little bit forward. Now bend the arm, reach it out, and as you come up, really scoop, come back up carefully. You're falling back a little bit. If you want to get those rubes to pull it. And last one left arm up, right arm down. Scoop. Really pull in. There you go. Softer in your knees. Yes. Then the arm will reach the arm out.

Open up those sides and come back up. Scoop. Drop the arms to your side. Go back into that tabletop position. So feed apart. Bend your knees and drop your head. Get into your flat or tabletop position. This time glue the elbows to your ribs and your boxing, we call it.

You're going to take one arm straight forward as the opposite one goes behind you. Exactly. Now just like the side bend, you're going to skim your ear and switch arms and stretch away from yourself without twisting the body and then and stretch and drop your tunes. You don't strain your neck, stretch and really reach away. Nice flat back and stretch. And Lamar said, all right and left. Let's bring those arms together. Drop them down. Drop your heads and slowly round up.

Bring your feet back together. Heels together, toes apart. We'll go to a chest expansion. We're going to take both arms forward. Standing tall it, lower them down. Take a nice deep breath in. Open your chest, lift your stomach. Look right, center left center. Exhale, come back up again. Inhale, arms come down.

Chest opens. Look left center, right center. Exhale. When you're heads turn your bodies. Don't turn. Keep your body still inhale. Arms come down, chest open. So don't take your body with you. Just your head. Whoops. Where those shoulders center, left. Center.

Exhale, weight towards your toes. One more time. Nice deep breath. Hints. Open the chest. Long backs look left center, right center. Exhale. Let the arms just hang. Okay, we're going to bring the weights together and you're going into each zip up. You're going to zip to your Chin and then you're going to unzip.

And as you UNZIP, you want to grow even taller. Lengthening the backs and lifting your tummies and zip up and lower down. Keep lifting. And here. I want you to shift your weight a little bit forward and put some rips into my hand. Yes, and zip up and allow her. Now if you want a challenge that you can come up to the toes, heels together, and lower good footwork, exercise, and come up. That's it. Heals together and comes back down. Don't lose that rap. Careful not to pop your hip bones back, pushing them down and wrapping and zip up. Let's do three more.

So right here, fill this up and left. Good and calm down. That's it. But two more and up. That's it. And slowly down. So as you go up, you've got this magic string. It's lifting you. Last one up tall and tolerate as you come down.

Go ahead, let the arms hang. Let's do three big circles. Deep breath in. Don't arch your back though. Yes. And exhale. That powerhouse stays long and tall the whole time. Two more deep breath in. And exhale. One more time. Nice deep breath in. Exhale. Let's reverse those. Inhale up.

Exhale down. Two more. Inhale up. Careful not to hurt your back as soon as arms come up. Good. Exhale. Last one. Inhale up. Exhale, straight down. Let's take that breath. Take a nice deep breath in. Start to exhale. Roll yourselves down. We're going to go all the way down.

We're going to drop our weights onto the floor, letting everything start to relax. Necks, shoulders, knees. Start to round up. And as you round up, trying to think of those hips coming to the ankles or the weight is on the toes. And now take your arm straight up. We're gonna do one more. Roll down. Deep breath in. Let the arms drop. Start to exhale. Drop your head. Start around, down, pulling in this time. Stop at the top of the hips. Hold your position. That's it. Just stay right there and drop your Chin's.

Everything's relaxed. Weight towards the toes. That's fine. Don't go any further. Just really soft here. Softer. That's it. Yeah. Give your arms a little push. I let them just start to circle. Give that momentum to them, but try to get your weight on your toes so that your hips are on top of your ankles. More. Shift your weight forward. Okay, now let the arms just hang. Give them another little push to reverse.

Okay. These are good exercises to practice at home and obviously now let everything relax. I'm going to be her way wall. If you did this against wall and you tried to have your feet against the wall and your bottom against the wall, you'd probably fall over, so you might have to walk your feet a little bit forward. It's your wall. Exercise heads down and now I'm going to be your wall. What I want you to try to do is get your bottom off of me as you come up.

That's it. Slow. Last thing up is your head, so not here yet into here. Rounding up. Where's your bottom tucked? So squeeze your bottom. There you go. As you come up. That's it. So you're pulling in and stacking your spine. Good. Take the arm straight up, lift your back, drop your chins just a little bit. Really reach.

You can lift your head a little bit more. Lifting those sides, pulling into those ribs. Good. Nice. Deep breath in and let the arms just drop. Exhale. Two more. Nice deep breath in. Stretch and exhale drop. Last one. Inhale up and exhale. Just, hey, you guys are done. Very nice. So that's a quick little mat, but get to work and, all right. Very nice.