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Okay. Welcome back guys. We are in day six. We have been working so hard. Let's keep that momentum going. Standing towards the back of the mat. We're going to sweep those arms. Take a deep breath in. Forward fold. Exhale all that air out. Soften and rebuild. One more time. And Tommy draws in an app.
No tension in the neck and just stocking the bones all the way back up. Feeling our feet. Take back cactus chest, opening, tummy tight. Reach and touch the ground. One more time. Arms, nice and wide. Chest lifted, arms go up and four fold. If you want to hang out here a little bit longer, go for it, right doll it. Whatever feels right for you coming all the way up. We're going to get into our hit circuit coming down onto our knees.
So for today's high intensity interval training, we're going to be doing an exercise called mountain climber. There are three speeds for a mountain climber. Hands go down onto the mat, spread the fingers, shoulders over the wrist, press out. This could also be done onto the elbows. So your first speed is [inaudible]
Keep a little bit of that neutral spine, a little bit of that curve in the back while you're up. Hands behind the head. Lower and lift. Every time you come up, you're gliding your ribs down towards your hips.
Adding an alternating reach. Hand goes to the outside of the opposite thigh.
Tommy stays flat, tailbone anchored. Switch the legs so you can exhale for two. Inhale for two or you can just exhale. When you kick those legs long. Don't hold your breath and stay lifted for more.
Pressing your forehead to your knees, keeping the tummy tight. Inhale, sending arms and legs away. Exhale, circle in scoop. Stay lifted. As you reach your arms back, we're doing 10 double leg stretch. The lower you choose to send your legs, the harder you're going to work. Give him a good squeeze in forehead, drawing towards the knees. Three more
10 times. Press down. Control that lower. Exhale up. Keep your head down on the mat. Knees up.
We're going to roll up and over for a quick stretch and we're ready to go back into our mountain climbers. So coming onto all fours, spread the fingers, Tommy's tie. Come back into your plank position, whether it's a quick or slow knees or driving forward. Feel the belly work. 45 seconds. Let's go. Knees and hips, low elbows, nice and soft. Pulling those knees to the chest. Tommy, tight, back, tight.
10 seconds guys. Five, four, three, two and one. Knees down. No joke. A lot of work having to do some upper body work and back body. You're going to be on your knees for these knees together. Come up to a low squat position so the hips are driving back. The chest is forward, the arms are going to reach forward, and your goal is to get your arms higher than your ears. Pulses up, pulling your shoulders down away from your ears.
You're working in the backs of the shoulders, keeping those ribs closed. Five, four, three, two, one. Then your elbows. Keep your elbows lifted. Shoulders anchored. Reach forward.
Work in that upper back. Resist as you pull your elbows back. Five, four, three, two and one. Take your hands back behind you. Keep your chest lifted and open pulses up. Think of this as the reverse of your hundred head reaching away from tail arms higher than your booty. Triceps, working five, four, four, three, two and rise up. Nice thighs stretch, so knees are right underneath your hips. Talk of the tail. Keep those abdominals and ribs closed. When lean back, your arms will reach forward and opposition.
Lean from the thighs and lift. Think of your abdominals working to brace you. So the spine is staying very strong. The movement comes from
Squat. Reaching arms forward. On an exhale, you'll curl the hips. Rise up halfway. Tap the booty and come on back up.
Make it right for your body on the elbows or a slow walk. Let's get started. 45 seconds. Pull those knees in. Play with tempo, driving those knees through the arms. Keep breathing. Push the chest up.
Inhale up, exhale down. Instead of thinking about how high can you go, think about how stable can you keep your hips and spine to more up and up hold leg small circles. Anytime we circle, we have to really work on stabilizing the torso, so no momentum and reverse.
See if you can get a little rainbow shape going up and over. Five, four, three, two and one. Bend the knee in. Angle the knee down a little. Flex that foot and exhale you kick up and behind 10 kicks. When you kick that leg, pull the belly in. Inhale down, exhale out.
Reaching energy through the toe and energy through the crown of the head for more feels good to move those ankles after those mountain climbers to, and one we have circles. Circles can be small. They don't have to be big. You're going for stability, so no wiggling and reverse. Now done around abdominal belts. Height five, four, three, two and one. Tap that foot to the front and to the back. [inaudible] you can do these taps without shifting in your back or hips, making that rainbow shape. Five, four, three, two almost there. Bend the knee in, angle the knee down. Flex your foot kick up and back. 10 kicks and press every time that leg kicks back tight in the tummies. Exhale when you kick and back five more. We got this. Inhale down. Exhale up three, two, and one
Great work. Come on back. We got day seven to do. See you. Then 10.