25-Minute Magic Circle Flow

Hi, Tracy Malley here. Let's start with a quick magic circle workout. We're gonna start with 1, red spring, bar is up, head rest is up, and let's roll down. So it's lie down. We're gonna place the ring just above your knees.

Your feet are actually on the foot bar. We're gonna push out just a little bit and start to squeeze the ring. I just want you to feel the resistance there. So you're squeezing the ring as the knees come in line with the hips. Toes are on the foot bar, and we're just gonna squeeze for 8 for 7, and 6, and 5, and 4. And 3, and 2, and 1.

Now lift your feet up. You come into, like, a little diamond position here. Once again, squeeze. So the knees are going in. It's kinda like a little clam. You're in a diamond position, feet together, and we draw the knees inwards.

And we're gonna do 8 more, just like this, 8, and 7, and 6, and 5, and 4, breathe, 3, And one. Hold it there. Take hold of your straps from behind. Press the hands up so your hands are over your shoulder joint. Now from here, we take the arms nice and wide. We exhale bring the hands down and back out again.

Now as the arms come down, squeeze the ring, keep the feet together. So in that diamond position, squeeze, the head stays down. So you feel your lats and your obliques here as you're reaching the hands down to the side of the hips and then squeeze in the ring. Give your feet together. Let's do a couple more One more.

Hold it here. Now elbows bend and extend. Working into the triceps. Now let's see if we can lift the head off the mat so we press lift up. Now add a squeeze.

That little extra squeeze with the little ring here. Knees coming together. XL squeeze. 4 more, feel the pelvic floor lifting up like a little elevator up to the top floor. We do a couple more.

One more. Reach the arms up and drop the feet down to the footbar. Place your straps back down, take hold of your ring, and just open your legs. Oh, that was a little intense on those in the thighs. Now from here, heels on the bar, we're still on that same spring. Gonna flip the headrest down.

Keep the hands where they are, pelvic bridge, lifting up into your bridge position. Holding it there. We're gonna push out. Now, rolling down through the spine, bring the carriage back. Palvic tilt come up.

Push away. And then rolling back down. It's kind of like a semi circle. Powervic tilt up. Keep pressing your hands against the ring to keep that consistent resistance.

Keeping the work on your upper body, your shoulder girdle. And now reverse it back, so we push out, pelvic tilt, lift up, bring the carriage in, curl down, push away, Curl up, bring the carriage in. One vertebra at a time as we push out, pubic bone to belly button as we lift up is do one more. Keep pressing your hands into the ring. Feel your pec muscles, hold it here, and pulse for 8, and 7, and 6, and 5, and 4, and 3, and 2, and 1.

Cur yourself down. Turn to the side. We're gonna quickly lift ourselves up. Now we're gonna go for a blue spring here, actually. So we're gonna take the spring down to a blue, feet, and your headrest.

We're gonna hold on to the loops, your thumbs, hold on to your ring. There we go. So I've got hold of the loops, and I've got hold of the ring at the same time. So from here, knees together, We're gonna curl back into your c curve. We're gonna reach the arms up over your head, and then we come back down, elbows go wide as you press into your chest and back. So we go straight up, back, elbows bend, and out. So we're pressing up, bringing it down, and then chest.

So it's almost like you're framing your beautiful face with a ring. There we go. 4 more straight up and down. Bring it in. Are we breathing, inhale, facilitates extension, and back? Inhale up and bring it in. One more.

Inhale up and back. Bring it in. Hold it here. We're gonna go to the right. Center to the left. So gently taking your knees slightly to one side, as the ring goes to the opposition, side Side. Now one more to the right side.

Hold it here. We're gonna go down the right side and come up. Down the right side of your body, and then exhale roll up. Keep your arms straight. Inhale as we roll down the right side of the body, exhale as we come up, couple more, curling down, just that right side of your body, and curling up switch to the other side. So now the left side.

So we're going down the left side of the body. Keep those arms straight. XL down the left. And exhale. Inhale. Keep those arms straight.

You've got a couple more. Just down that left side of the body. So we can go a little bit deeper into that curl, and then come back to center and lift up. Oh, those arms are working pretty hard. Put the straps down from here. We're gonna take your arms forwards coming up into chair position. I want you to reach the arms and legs out, and then bend and come back in.

Reach the arms and legs out, exhale and draw the knees to chest. Inhale out in that c curve, exhale pull back, Inhale, elongate those arms and legs, hand back. We've got one more inhale out, and then exhale. Hold that balance. Take your right foot into your your ring here and hold that stretch. And then switch, place the foot inside the ring, and bring the leg towards your chest in that stretch.

Now we're gonna turn it around to face the front, coming down. We're still keeping it at that blue spring. We're gonna be kneeling now. Now picking up your front strap. I'm gonna take my knees against the shoulder rest here for a little stability. Hold on to your ring. From here, we're gonna press back and for it.

Hips go back and for it. The cabbage is moderately stained still. It's moving a little bit. And we come forward. Press the hands together and back as do a couple more. One more.

Read the arms out. Rotate across. Come back, repeat down, press out. Cross, and back in press out across and back in, push out across and back. In, push out. So you're rotating from your core.

Your arms are secondary. Your torso is moving, and your arms are secondary. There we go. Let's do one more and rotate. Holy here.

Now bend and press. Bend and press. Bend. Press the arms together. Try and keep that carried as still as you can. You're going forwards and back one more time.

Back. Not so easy, so you can really feel those arms working. Let's turn to the other side, legs wide, thigh against your, head, right, your shoulder rest. Now hold on to your ring here. Now from here, we're gonna lift up and then push away. Lift up and then push away.

Lifting up. For sure. So keep the shoulders away from your ears. You're working your legs right now. That's for sure. Those legs are working pretty challenging odd right now.

Alright. One more. Now this time, hold it up. Reach the arms out. Now we go across. And back across and back.

So you feel you're working into those obliques now. Your torso is moving your arms as secondary. Okay. Now we're gonna add it with that up and down. So it goes across center in push away. Across center in push away. Rotay, look in the direction.

The circle is moving. Your torso is moving, and you're looking in the same direction. There we go. Back in couple more. Back.

Last time. Back in hold of here. Now just press forwards him back, keeping that carriage as still as you can. Those arms are on fire for 4 for 3. For 2 and for 1. Amazing. Come down. Put your strap down.

Let's take the bar down. So now we're gonna make sure we're on 1 red spring here. So we're gonna work in the outer glutes. We're gonna be standing. Place one foot on the stationary side for us.

And place the other foot right on the edge here. Now the arms are reaching for it. Now what happens is we go out and then we come back in again. So it's kinda like the skater here. Out and in.

Now we're gonna add the arms, the arms swing up, swing down. So you get that nice cross patterning there, looking up, bringing it down. Up and down. So both legs extend and then they bend. Same. You're looking at your circle, and you're feeling your glutes, and you're smiling. Out and in. For 4, for 3, and 2.

And 1, Bringage Center, press out and in. Both legs. There we go. Out and in. Imagine that you're staying on one plane, and you're just pushing your arms forwards and back, and you're staying on one plane. You're not dipping.

You're staying level. Right? So your hips are just going back and in. Now we're gonna do one of each. Are we ready? So we go up and down, push out.

Reach up and down, push out. So it's like a swing, swing up, and in, push out, swing up, and in. Push out last time. Push up and in. Out. Holdy. Here we go. 8, 7, 6, stationary leg is still 4, 3, 2, and come up. Beautiful. Now we're gonna add a little bit more fire a little bit more wood to this.

Now from here, you're gonna take the ring and place it just by your calves here. You're in your squat, so I'm just gonna get that ring right there by my calves, per our position, and we're gonna squeeze squeeze. So it goes in. In. I'm not opening my legs. Otherwise, you're gonna drop that ring. You go in.

In. Yes. You're gonna feel your glutes. Yes. You're gonna feel your quads. Yes. You're gonna feel your inner thighs. Pools.

Pools. 5 more. 5. And 4. Just a little bitty, 3 teeny tiny. Holdy here, hold in and out, in and out, in and out, in and out, knees are going in for 4, for 3, for a 2, and for 1. Feel that burn and we come up and guess what? We've got the other side to go.

Aren't we lucky? So we can either step down. I'm gonna step down because I'm gonna be safe. I'm gonna turn around to the other side and get up. Whereas your foot right on the edge. We're here.

Do you remember? We go out straight legs and in and out and in. Now we're gonna add the arms. Swing and down. Love this swing, working into your obliques, testing your balance, working the outer glutes, And, of course, your adductor too and back, and down, swing and back, swing and extend those legs. Are we extending? Are we bending, extend, and bend 2 more. Dada.

1 more. Now back to the center. We go push out and in. So we stay in level. We're balancing a cup of tea on your head. You know, that's my favorite drink.

Yeah. Quite boring. I know. Sorry. It's not tequila. Oh, pina colada. It's good old black tea with milk and sugar. There you go.

For 4 and 3 and 2. You're ready. We can do 1 of each. We go up. And down. Push out. And and up and down.

Push out. And woo hoo. I'm loving this combination. It's feeling good. And you know, you love to hate me. We go up and down.

Push out. Couple more. Dada. Dada. One more.

And we're not out the woods. We gotta hold it here. We push out and in and out and in. Your stationary leg is still, and you're using your glute medias to push that carriage out. 4, but you're gonna still feel it right here. 3, and 2, pulling those apps, guys. 1 more. And we come up Woo hoo. Alright.

Now the inner thigh killer here. Get that ring in the right place. Take some time. Squeeze, Pratt positions, squat, tilt the pubic bond underneath, so elongating that lower spine, all in the abs. Now it goes in.

In. You don't move out too far. You're gonna drop that ring. I know that some of you dropping your ring right now. Use those in a size, and it's about the inward motion inward motion, squeeze, squeeze, and your this lag is dying because it's stabilizing.

Alright. You got 5 more, 5, 4, 3, 2, hold it here. You're ready. Squeeze. Squeeze. Bring the knees together. Try and keep the carried still. I know that's hard.

Keep that cabbage still. Can we do 5 more? Sure we can. You ready? Go. And 5. And 4. And 3.

And 2. And hold it there. And then we lift up. Take that. Ring of death away. Alright. Ring of fire is a better analogy.

I'll put you on that one. Ring of fire. Come back. Alright. Let's put the ring down onto the floor for 2 seconds. We're gonna sit. And this time, we're gonna go for 2 red springs.

You can move the bar up if you want, or you can keep the bar down. I'm gonna move it up to make it a little bit easier. We're gonna be putting our feet in the straps. So pick up your ring, of course. Your ring is here for life.

We come back. Alright. So what we're going to do is pop our feet into the straps first. So there's my foot into my strap. Let's get the other one.

Alright. We're gonna step into it. Okay. So now we got the lovely ring. So we're going to place the ring just above the ankle joint, and we're gonna press out, and we're gonna hope we don't drop that ring. Alright. You ready?

Frog is, we know the drill. We inhale, exhale, push out. And in my classes, probably 80% of the classes, I always add the ring to my strat work because I'm kinda mean, but it does teach you to work the inner thighs because we're also dominant in our quads and our hamstrings, but our inner thighs never get any love. So today, they're giving lots of love. Let's do a couple more Push out.

Last time. Hold it here. Now we go straight up and then press down. Squeeze. There we go. Come on. Keep squeezing that ring. You're in external rotation of your hip joint.

You go up. You squeeze and you press down. Keeping that tailbone heavy into the mat. Press down long legs. Couple more. One more. You've got this.

Now hold it diagonal. Now pulse, pulse, pulse, pulse, pulse, pulse, pulse, pulse, pulse, 8, 7, 6, 5, 4, 3, 2, and 1. Now last one, your legs are shaking. Look. My leg is starting to shake. We go up to 90 degrees.

We go around to the right side. We come back to center, and then we go straight up. Alright. Did you see that? So we go down, now up, the other side, and then we come back. So we go down, up and around, back to center, down, up and around the other side, back to center, down. Let's come to the other side. So I'm on my right side.

Hit the center. I lower down, and then I go up the left side. Should we do that one more time now that you've got it? So let's come up the right side. It's kinda on the right side of the hip. We squeezing that ring. We press down.

Let's do the left hip. And then we come back down. Parallel, flex the feet. Make sure that head rest is down. It's down.

Alright. We're gonna go all the way up. Point the toes, up and over your head. Bending your knees into your short spine, we're rolling down and flex the foot as you go out. Point the toes, squeeze the ring. Try and hit the stopper before we roll up.

In our minds eye, our hips are down, but we know they're up. We bend the knees, fill those hamstrings. We lower down one vertebra at a time. Reach the legs out and flex. I think I have one more left in me.

Let's try point the toes. Alrighty. We're gonna try and hit that stop if we can, even though our hips are lifted. Feel that length in the hamstrings. Are we ready? Roll up, up, up, up, up, Alright. Bend the knees. Those hamstrings are on fire.

Squeeze that ring. Woah. Yourself down. And then push out, flex the feet, lift up, grab the ring. Oh my gosh. And your feet together and you push your knees away.

Woo hoo. Those inner thighs got a lot of love today and the glutes. So we're gonna be loving life tomorrow. Hold that stretch. And we're gonna take the straps away. Beautiful. Put the straps down.

And we're gonna roll ourselves up, turn to the side, roll ourselves up. Just place that lovely ring down, sit up nice and tall, right leg in front. Thank you so much for joining me. This is a quick workout. Everybody wants quick workouts.

So there's no excuse. 20 minutes, 22 minutes, whatever it is, is still worth it. Switch to the other leg. My mission in life is to prove that you've only got 20 minutes Even 10 minutes, there's all worth it. All exercise is worth it.

So never blow it off if you don't have enough time because there is always time. And then come back one deep breath in. Thank you, everyone, for joining me. It was so much fun. Love this ring. Kind of.

Do you? Love to hear from you. Okay. Have a great day. Bye bye.