Hi there. Thank you so much for joining me today. I have one of my favorite goto workouts today on the small barrel. And if you've not done a full workout or as many exercises that you can do on the small barrel you're in for a treat, the barrels are lovely and they kind of fix a lot of things in our bodies just by doing them. And you'll be amazed afterwards. You'll feel so good. So I'm going to get started. I have one pound weights and a pole and we're going to start with the series of the upper body.
So just sit right in front of your barrel and we're going to get a lot of lift to go back over the barrel. So if you were in the middle of the roll up, you would kind of stand on your feet and reach up and forward and then keep that feeling of reaching up and forward as you go all the way back, we're going to start with circles, right when you get there. Start your circles. And if you can, we're going to do five Klenke the weights together when they're out of your frame of vision. That was five. Now we're gonna go the other way and you'll clank overhead and don't be too careful. It's giving you a little symmetry check so you know that you're not, you know, a body with two arms that are very different.
Take a big breath in. As you reach up, take a big exhale forever as you reach when you need to inhale again, you will.
And then from here, take your palms to face each other. I'm going to stretch out my legs again like I'm standing. Pull everything into the barrel. Take a big breath in as your arms reach side to side. Exhale in this position forever. Keep your back attached to the mat.
When you need to. Inhale, you will, and now you're going to exhale and press on yourself. Two breasts into the barrel. Take a big breath in. Take a big exhale. Reach East and West like your fingertips are trying to pull your body apart. Take a big breath in. Again, exhale.
One more time. You can really let the rhythm of the breath actually set the rhythm of the exercise for this one and also the previous one. Yeah, and then I'm going to place my weights down. Stand in your lower body, squeeze your bottom, pull your stomach in and sit all the way up. Once you sit up, you should feel perfectly fine, even if it is a little bit uncomfortable. As you're over the barrel. I'm going to place the weights beside and I'm going to take the poll. This is the exercise that's called breathing. We'll start in the same manner, so stand on your feet, lift your center up and over or up and forward, and then go all the way back. The bar will rest on the legs at first.
Take a big breath in as you reach overhead, exhale and think about your double leg stretch or your double leg pull. This is really a very straight forward exercise that can be, can feel just like that one. Take a big breath in. Again. Exhale, exhale, exhale, exhale until you can't any longer. Inhale again. Exhale as the bar comes down. Let's do two more. Breathe in
I have my handles on the small barrel. I'm going to lie back over the barrel and I'm going to start in the position of the frog. Just for these first few exercises, we're going to start in the frog and now your upper body reach is reaching to grab on. Use all of your fingers. Make a nice grip and believe that you're reaching up and forward with the upper body. Pull your stomach in. You press your heels together to find your bottom, and you're going to stretch out to the frog. And then we're going to do five circles,
And then bend yourself back into the frog. Pull your stomach in. Press your heels together, reach out. We're gonna do one set of beats and keep believing that as you open and close, you're really creating length in the body just despite this choreography. And if you can pull the stomach in, stretch your legs out a little further and do 10 more and then return to your frog. This ends the frog portion of our workout. Now we're going to straighten our legs.
So the ceiling for the scissors and the bicycle. So leave one leg reaching up to the ceiling and reach the other one away and keep reaching that other one to the ceiling. When you go as far as you can, you'll pulse a little bit more and then you'll bring it back. And then now that one stays up and so they're reaching. And if you can remember that mat exercise, pretend for a moment it's the scissors. Sometimes that makes you use your stomach a little bit more just to pretend that you're doing the other exercise. And then come back.
Let's do two more sets like this one long reaching legs.
The more you pull your stomach and the more you may feel a stretch.
Kind of like the position that you sit cross legged on the reformer for some of the rowing exercises or the crab exercise or how you sit on the arm chair. That's kind of the position we're looking for. And then you're going to pretend that you have resistance and you're going to kind of reach the toes toward each other three times the thigh will stay still during this exercise. Pretend you're pressing through something heavy or you have a spring, and now you're going to use your muscles to reach your heels. And then you're going to repeat that same first part with the heels, reaching one, two, three and then press outward, use your stomach, use your bottom stretched to the point, and then that was one. And we're gonna do two more
So you'll start in that straight like position. You'll remember your scissors and now scoop the stomach in and reach the toes in opposite directions and then bring it together.
I'll explain. Take your legs over and make sure that you don't skip your back. When you roll up, lift your stomach in and up, and then when you're ready, you'll let go. And now you're ready to get on with the rest of the workout. So you might take a little like, you know, seventh inning stretch, restorative moment, and then get back onto the teaser.
And now we're going to do three exercises, balancing on the top, the swan, swimming and rocking.
I'm just going to back up a little bit so that they're kind of like when you do the t on the reformer and then keep the lift of your chest because that's what's going to save you from face planting. And then when you're ready, you're going to take into the swimming. I might need to back up a little bit.
And you're just reaching the lower body. And then lifting the upper body. Something is getting very massage inside of me. Perhaps the grapes I just ate. Yeah. And then take a moment to round your back. And so now we're going to do just a few of our old familiar mat exercises in a new way.
So if you have someone that you only have a little bit of time for Mat and they're up for a challenge, this is a great thing to do. Or if someone is really wild and throws themselves about, this is a nice way to make them notice that they do that without you having to say anything. So find your balance kind of on the top of the barrel where your low back is on the top. And then this is single leg pole.
I think we have one more set after this one.