Full-Body Heat | Arm Focused

Hi. Today's workout is all about the arms. We're going in on the arms. I have three pound weights. You can use fives, twos, none at all. You can do the whole thing without.

I'm on three red springs because we're going to start with some footwork but with the arms, my head rest is up, and then I have my box ready because we are gonna, do some fun exercises off the box later. So grab your weights and let's get started. We're gonna lie down on our backs and find your balls of your feet to the foot bar and just hang those weights down by your side, stretch all the way out. Let's just start slow here, dropping one heel underneath the bar. We're just gonna pedal out the calves and the feet, taking your time.

As we're here, let's just like focus on our breath, wrapping the ribcage together, tying in the bellies here in that neutral spine, and just relaxing your shoulders down your back. Good. Let's drop both heels underneath the bar, rise up as high as you can on the balls of your feet, and let's do that a couple times just to wake everything up. Let's go for four. Good. Really keeping the weight on the big toe and the first toe. So kind of squeezing the ankles towards each other.

Let's do four more. For three, drop those heels all the way underneath the bar for two, And then on one, keep the heels lifted and just bring yourself all the way in. Let's walk up to the heels on the bar, hip width apart, and we're gonna take our arms to this goalpost position. So wide elbows out to the side, and just see, look at your wrist. Make sure they're right over your elbows not collapsing in. Keep this wide stance here.

We're gonna straighten the arms and legs at the same time. I'm bringing the weights together, but not over my head, just over my chest wide elbows out to the side as you return. Good. Keep your breath going and keep the abs tied in. I'm really flexing my feet. So toes pressing back towards your face of strong legs. Let's do 10 here just to warm everything up. Good. Let's go for seven.

Really stretching behind the knees, strong legs. Five more. For four, three, keeping that neutral spine for two. And then let's go into a pulse here. So come all the way in. You're just gonna go out an inch from there.

The arms are gonna go up an inch as the legs are pressing out. So we go for 10, little minis, nine, eight keeping those elbows wide. And wrap that rib cage together for five, four, almost like little bounces for three controlled bounces. For two, and one stretch it all the way out. We're gonna take the palms facing each other, walk down to the balls of the feet.

Let's find that little first position, so your heels are squeezing together, rounded arms here. We're gonna open up the arms as we've been the legs and then squeeze and pull everything together. Good. Keeping that roundness in the arms, but let the arms hover above the carriage as you take them out. So tie in your belly, and then really squeezing, zipping up in the inner thighs strong legs, strong feet. Good.

Let's do a couple more here. Keeping those heels squeezing together. And let's go for four more. Keep your breath going. Some people like to exhale as they go out Some people like to inhale as they go out.

I don't care what you do. Just as long as you connect the breath with your movement. Let's do two more and then we're gonna go into a pulse again. Last one, come in, hold that halfway point and then we pulse arms. They're just pulsing an inch up to the ceiling as you go out with the legs. For eight, seven, six, five, four, good keeping those arms nice and open, but rounded for three, for two, and one, bring it all the way out. Good.

Let's keep the turnout in our legs but let's go the heels back onto the bar but wide. So with corners of your bar, the pumps are still facing each other, but we're gonna keep the elbows stacked right over the shoulders and you're gonna just straighten the arms from there. Be aware not to like swing your elbows around. Just keep them stacked. So it's kind of a small range of motion.

This is for your triceps here just to warm them up. Nees and toes are pointed out to the side. And you're in this wide stance here. So strong legs, keeping the shoulders down, and just focusing on straightening the arms, bend with control. Let's do five more.

We got four. For three. For two. And then keep the arms straight here on one, bend those legs and just pulse with the legs. Keeping the turnout, pressing into the heels for ten, nine, eight, plug in that belly for six five.

So good. Four more. Three, two, and then stretch all the way out on one. Awesome. Bring it in. I want you to shimmy away from those shoulder blocks a little bit. And reach your arms straight up above your shoulders. We're gonna engage the abs, warm them up a little bit, float those legs to a tabletop position, and we're gonna curl up right away exhale, lift the head and the chest off the carriage reach the fingertips towards or the arms towards the foot bar.

Find that engagement with those abs and then inhale as you float the head back down, exhale. Here you go, curl up. The weights kinda help give you that extra lift. It's easier to roll up with the weights, which is nice. Try to keep those knees stacked right over the hips and reach reach reach get a little bit higher. Good. And then take it down. Let's do four more.

You can look at your belly button, kind of tuck your chin, but keep the shoulders pressing down, lock those shoulders into your or your arms into your back. Good. Let's do three and exhale roll up to the tips of the shoulder blades reach reach reach for two. And give me one more. We're gonna hold it here. Flip the palms to the ceiling and down for eight. Good.

First seven, you got it, lift a little bit higher for six. For five. For four. Keep going for three. You got it. For two. And one, take it back.

Good. We're going to find that neutral spine. You're going to take the left leg away and the right arm away. You have the shoulder block and the foot bar kind of in your way. So It keeps your range of motion very small, which is okay because you're starting slow, you're resisting arching that back as you take the arm and leg away from each other. Just a little starter kit. Position here. Let's do four more reaching, taking it back.

Challengeing those abs for two. And one more. We're gonna do the same thing, but you're gonna lift your head and chest. Reach those arms like towards your knees. Then we're gonna take it away again. But we're holding this upper body.

That upper body stays lifted. Now you have an extra challenge. If it feels crazy and not good for you, you can do this with your head down. Yes. Good. Let's do four more. For three, This one fires everything up right away.

I love it. Let's do one more on each side. Lift a little bit higher with your chest if you can. Take that arm and leg away reach reach reach. One more.

So good, and then take it down. We are going to rock ourselves up. Hold on to those weights though because we're gonna still be using them. Let's take two red springs off. So we're down to just one red spring.

I'm gonna keep the weights crossed to my left hand lower yourself back down. We're gonna take the ball of the left foot onto the bar. The right leg is gonna extend up. Let's stretch out with that left leg. Sneak the right hand behind your head. We're gonna do an upper body crunch, but you're gonna kind of reach across like you're reaching across towards the pinky toe with both weights and then we're gonna bend everything in so the elbow's going to the carriage you're gonna reach both legs long, lift, scoop, reach.

And we go again, exhale. Reach a little bit higher. If you need to rock away from those shoulder blocks, do so. So the legs start bent pressing into the ball of the left foot to really anchor yourself, right? Give you yourself that strong base and then lift from there. Then I want you to anchor the backs of your hip bones into the floor to keep that stability. Let's do a couple more here, reaching across.

If both weights is too much for you, you can always just use one. Or none at all. Let's do four more. For four. For three. Really nice.

For two, and give me one more. Perfect. You're gonna reach back and grab your big loop and throw your right foot in the big loop. And then take your weights one in each hand. We're gonna extend that right leg up, float the arms out to the side, and then hover the left leg over the bar.

Engage those abs. We're gonna pull down with the right leg lift the left leg and take the arms over the rope. So, big scissor with the legs, floating the arms open. So then when that rope is down, the arms go over the rope. Control this. So, again, anchoring the backs of the hip bones into the floor, keeping the ribcage nice and closed, and those abs are engaged. Think of your abdominals really lifting that left leg that's on its own, really lifting it towards your chest.

And controlling this. Let's do a couple more here. So you're using the hamstring in that right leg to pull that leg down. And then the abs are helping the left leg out. Good. Two more.

Two. And one, float the arms out. And then let's do a little squeeze. So I want you to take the right leg to like a 45 degree angle, and then we're gonna do little squeezes. So open just a couple of inches, and then go into that little crossed fifth position.

Squeezing inner thighs. So those toes are turned out. Heels are squeezing towards each other, right, heels and toes out. And let's do four more. Four. Think of this as an ab exercise.

I really want you to draw in those abs for three. For two. Your arms are hovering too. And one good. Take that left foot to the bar. Take the weights in one hand so you can get out of that strap. This is the trickiest part. And then keep the weights crossed, but you're gonna transfer them into their right arm, shimmy away from those shoulder blocks a little bit.

The right ball of the foot is on the bar. The left leg is gonna extend up. Right leg extends. Left hand behind your head. We're gonna punch, reach, crunching up, and then bend everything in.

Extend, lift, little twist at the top. Yes. You go. You're anchoring the backs of those hip bones into the floor to find that control. Take your time with this, and let's just do a couple more. Really reaching that arm.

Good. Two more. Two. And one. Good. Now's the tricky part. Hold the weights in one hand and then sneak back and grab that big loop, and you're gonna float the left foot through the big loop.

And then take your weights one in each hand. We're gonna hover the arms out to the side, take that left leg straight up, and then hover the right leg over the bar. Here we go. We scissor split, and then take the arms over the rope. So left leg draws down, arms go up and over. Keep the arms rounded.

And then really focusing on those lower abdominals lifting the right leg for you. So it's not all in the hip flexor. Go ahead and keep the rib cage nice and tied. And your head heavy in the headrest, so long neck. Shoulders down.

Let's do a couple more here. Exhale, inhale, float the arms out and open. So good. You guys, let's do three more here. And then we're gonna go back to those little scissor squeezes. So let's pause here.

Keep the arms there. Lower the legs. Let's squeeze them at that 45 degree angle, we open slightly, and then close legs are turned out. So you're using those inner thighs. We got it. Let's do five more here.

Tying that low belly. For four and close that rib cage. Three, two, last one, and then take your foot to the bar. Let's take our foot out of the strap, hang it up because we are gonna go to your box, but take your weights with you because we're still on the arm train. So come on back to your box. We're going to start with the left leg.

Good old. This is like a jazzercise. Step up on the box. But we are gonna, before we start, shift your weight forward. So I have my left leg on the box, and I'm gonna come up onto the right ball of my foot leaning forward. So I'm over this left leg.

It's all about the left leg. Reaching the arms up to start, you're gonna push straight up, find your balance, plug in the belly, draw the knee into your chest, elbows in, and then we reach arm and leg away from each other, find the floor, go straight back up. It's okay if there's a little wiggle with your balance. I want you to squeeze that left glued at the top, and then find the control. If you want to do this on the floor, You can totally do it behind your box and just step back slightly and bring it in. Same situation.

Yes. Here we go. I want you to as soon as you go down to the floor, you pop right back up So we're getting your heart rate up a little bit, working these arms. Let's do eight more. Exhale. Seven. Keep your weight forward on that left leg so it's easy to pop right back up. Good. Four more.

For three. For two. So good. One more. Okay. We're gonna add in a little leg. Take your weights away.

You're going to hang on to your risers. Actually, we're going to swing the left leg around so you can move that left arm if you need to. We're going to swing it back to a little arabesque reach, then left arm is going to get out of the way so you can step forward on your box You're gonna step right back up where you came from, find your risers, kick it back, swing it forward, step up. Just keep going. You're using your breath. So I'm barely using the risers, All my weight is really in my legs, and my abs are working to help stabilize me.

Good. Let's do a couple more for four. Reaching that leg back. For three. Focusing on that left glute, especially to get us up. For two, give me one more and we're gonna pause in that little arabesque.

So Find it here. Plug in your low belly. You're in a flat back here. Take the toes to the floor and then squeeze and lift. Little glute squeeze right where that hamstring and glute meet. I want you to focus there.

And then my standing leg, my right leg is slightly bent. My hip is right over my ankle. So I'm not too shifted forward onto my arms, right? Your hip is right over that ankle and low belly in so you're out of your back. Let's do four more.

For three, plug it in for two, and then hold it up on one little tiny pulses you got it for 10. Squeeze and lift. Eight seven, six. You're in a long spine here. So, keep your head in line with your spine. And shoulders are down for four. Three.

Two, one more thing, don't give up yet. Turn the hip out, open up the hip, bring that left knee towards your elbow and kick it out for 10. Good. You got it for nine. And eight. Use that left oblique to help draw the elbow or the knee towards the elbow. But tie in your abs even more and keep that slight bend in the right leg.

Four more. Four. You got it. Three. For two, give me one more. And one. Perfect.

Do a little forward fold. You can hang from your risers, shake out your head, And then we're gonna cross the weights into our left hand. And then our hands are on the box, and we're gonna step back to a wide plank here. So I say wide. My feet are hip width apart. Plug in the belly, press the chest away from the floor.

We're gonna roll onto the sides of the feet, and the left arm is gonna reach towards the ceiling. And then we go back to our plank. Good. Shift onto the sides of the feet, strong legs keep the hips lifted and pressing forward in this side plank, and then come back to it. Slow with control like this because you have these weights in the arms.

I don't want you to I want you to protect your shoulders. So keep your weight slightly in front of you. Don't let them get too far behind. And let's do four more. We got it. Plug in the belly more more more.

And keep your breath going. For three, good, tie everything in, two more, and we're gonna pause on one. So find that side plank, hold it here, go down an inch, up an inch, with the hips, make it mini, but press that bottom shoulder down. And give me four more. Four three, reach, reach, reach, reach, two, and one, take the weights to the box.

Walk your feet underneath your hips. Slowly shake it out and roll yourself up. Let's do your other side. Yes. Right foot on the box. Right away, we're like going for it.

We have our weights in our hands. Come up onto the ball of your left foot, reach those arms. Here we go. We stand up tall squeeze. Take it down and up. Keep your breath going.

This is your cardio for the day. Three Four, remember to keep your weight forward so it's easy to go down and up. And keep it going. Good. Let's do eight more. If you find with the quick paced that you're losing your balance, just slow it down.

Keep those shoulders down. And the abs are in. Give me four more. For three, for two. And one, we're gonna add in our little bar step.

So drop your weights, hands go to your risers, kick that right leg back. Swing the right leg forward back to your box, find your balance, and step up. Drawing in the left knee into your chest, step back, and then kick the right leg back. We go forward up, maybe you're barely using the risers, and you can just do this step up. With all the control in the legs and the abs.

Good. Just a couple more here. Keeping this going for three. Good. For two, I love this step.

It's so fun. Pause on one. Good. Take it down and up, and then take a moment to see If you're really shifted forward or not, stack that hip right over the standing ankle, and then there's a slight bend in that knee. However, the back leg, the working leg, the right leg is nice and straight. And then plug in that low belly to stay out of your back. Let's do three more.

For two. And then pause and hold little pulse, 10. Squeeze and lift, nine. Eight, shoulders down, heads in line with the spine, reach a little bit longer, reach those toes out, out, out. Six.

You got five more. For four, three, to so good. Open up the hips slightly and then draw the knee towards the elbow. Shoot it out. Try to keep that leg lifted as it comes across. Don't let it die down. Yes, keep it out. Take it. Towards that elbow and then kick it back.

Using that right oblique to draw the leg in and give me five more. For four. For three, so good. Reach it back a little bit further. Give me one more and then just hang from your risers, shake out your head, let it go.

And then go ahead and cross those weights. So they're in your right hand, but the hands go to the box, you're stepping back, hip width apart your legs are, press your chest wave in the floor, and a run forward a little bit, so you're stacking your shoulders over your wrists. We're gonna go for this side plank, so shift onto the sides of the feet, reach the arm up, and we go again. Tye in the belly reach. So good. You're pressing your shoulders down, controlling the arm that has the weights in it.

So go slow with control. Let's do four more here, and we breathe. For four. For three. So good. We got two more.

And on the next one, I want you to pause and hold that side plank here. We go little hip dips down and up. For eight. Little minis. Keep that weight in front of you. For six.

For five. Really good. Now we're sweating for four. Or I am three. Two more plugging that belly more. And one take it to your box.

Walk your feet underneath your hips. Shake it out. Roll yourself up and believe it or not, we still have our weights. Come back to your former. We're gonna use them for one more thing.

We're gonna go to a blue spring. However, I'm gonna go to a blue spring, taking my red off, and I would just bring your weights. This is the tricky part is just the setup. Bring your weights to like your wooden platform because we're gonna come onto our knees so kneeling. Tuck your toes and just sit back if you can to grab your straps because we're using the straps and the weights, I'm gonna use the longer loops for me, but you can absolutely use the shorter loops. Now reach grab your weights so they're handy, and then we're gonna place the hand in, grabbing the weights, We're ready to go.

Pop up carefully using your abs and then sneak your feet up against those shoulder blocks. Roll your shoulders down your back. Here we go. We exhale reach. We're doing a serving arm but we got extra weight here, which means you have to go extra slow, especially on your return. You wanna go slow on the return, engaging those abs and keep pressing the hips forward so they're right over those knees.

And keep that collarbone nice and wide. Let's do four. XL. Three. Good.

There's something about the resistance from the springs and the added hand weights that really kicks things up a notch. It feels really nice. Two more. I know I added more, but that's okay. Keep going one more.

Perfect. Now we're going to flip the palms out. You're going to sit back just a little bit. Keep your chest lifted. However, so hinge from your hips. You're going to push your hips forward, reach the arms around, hug a tree, take the elbows in by your sides and press.

Good. Exhale. Tie in those abs and go slow with control. Let's try to do four more. For three.

My arms are burning for two. Give me one more. And one. Good. If your knees will allow it, I want you to untuck your toes and just sit straight down, shake out those shoulders, and then we're gonna go to a goalpost position here. I'm gonna lean forward slightly, and we're gonna go for an overhead punch. Why elbows out to the side.

Keep the ribcage nice and tied. And those abs are in, and we're leaning forward pressing into the straps with the palms and reaching those weights forward. Let's do four more for three. So good. Two more. Two.

And last one. Oh my goodness. Okay. Take your weights down. Shake it out. Give yourself a pause. We're gonna hang up the straps.

And I want you to get rid of your weights. Can you believe it? We're gonna take them down, and we're gonna go to a yellow spring. So take your blue off yellow on. We're gonna go to a kneeling plank slide with a little added pushup because remember, we're armed focused here. So abs are in, engage your hamstrings, drop your hips so they're in line with your spine, and we're going to go for that kneeling plank slide, as far back as you can hold it, and then I want you to come just halfway in, halfway in, elbows out to the side, push up. Exhale.

Inhale, float back. Exhale. Slide your shoulder blades down. Your back, halfway in. Push up. Exhale as you push away and go again. Your hamstrings my hamstrings are working to keep my hips in line with my spine and then my abs, of course, and arms. So it's a whole shebang here.

All in one. Let's do three more. Whoo. Two more. We got it. Last one. It might feel mean, but we're gonna pause halfway through. You're gonna go up an inch, down an inch for eight.

Elbows up the side. Don't give me any of this roundness. Drop the shoulders. Plug in the belly for six, five, four, three, so good. Two, and then come all the way in on one. I want you to round your spine, untuck your toes, sit back onto your heels if you can. You can kind of pull on that bar, wiggle it out.

And let's take a break from arms, shall we? We're gonna go to Abland. I want you to go back to your blue spring and take your yellow off. And I'm gonna slide away from you for this first one, but We're gonna take the big loop and thread our left leg through that big loop. So big loop above your knee, and I want you to scoot all the way forward to the edge of your frame. And I'm kinda in the middle of my carriage. You're gonna scoot forward so you can roll yourself back, maybe shimmy down, adjust, hands float behind your head.

We're gonna take an inner thigh focus here with the abs. So we want your legs in tabletop, We're gonna keep the toes together, float the knees open to like a diamond shape and take the head over the carriage. You're gonna exhale curl up lift, squeeze the knees together. So you're velcroing the insides of your knees together, squeeze, squeeze, squeeze, squeeze, lift that chest towards your thighs. When you let your head go back, keep your abs plugged in. So try not to just let everything go. It's just a flat back, and then you're curling up to the tips of those shoulder blades.

Let's do two more. Two. And then we're gonna hold on one. The left leg that has this strap on it is gonna stretch out, but I want you to kinda squeeze it towards the other leg, and you're gonna go for that opposite elbow to knee, bring it back to tabletop, stretch just the left leg, and we twist. Good. So there's a little scissor squeeze, so the inner thighs still has that engagement. Good. Open up this right elbow out to the side twist twist twist.

There's hardly any movement in your carriage. That's okay. Give me two more. Two. And one, float the legs straight up.

Lift the head and chest up towards the legs. Float the legs on the inhale, exhale, lift. Keep the legs glued together. And just give me four more. You go four inhale exhale. I want you to go as low as you can without arching that back.

Two more, lift the chest. Last one pause at the top, and just upper body is gonna pulse towards your legs for eight, seven, six, lift higher for five, four, three, two, and last one amazing rock yourself up. Let's take your leg out of that strap. We're gonna stay on our blue spring, but let's take your head rest down. And we're gonna come onto all fours facing the risers.

Let's sneak our knees right up against those shoulder blocks and we're gonna go back to arms. I'm gonna grab right above those knots on the ropes And I want you to hinge from your hips back, but keep your chest lifted. You're in this flat back. Roll your shoulders back, squeeze in between your shoulder blades and take the arms back. So I want you to keep the arms straight here. Sweet.

And then pause by your hips. Because we're on the blue spring, it's a little lighter. So I want you to go back, back, back, and then stop right by your hips. Good. Keep the chest nice and open, I would say the collarbone is wide, you're really squeezing in between those shoulder blades, keeping the arms nice and straight. Let's do one more, and then we're gonna bend at the elbows and then kick it back for 10.

Good. Keeping that hinge in the hips, and the chest lifted. So nice. Seven six Good. Exhale as you kick back. Maybe think pinkies to the ceiling for four, three belly in for two, and give me one more Good. Take a seat, hang up those straps, and then keep your knees right up against those shoulder blocks.

We're gonna walk up your frame to the risers. Pull your knees underneath your body. Make sure they don't go away from you. Keep them there. You're going to lift your chest so you're in this flat back and then take your hips off your heels just slightly. We're going to do a pull up here.

It's a tiny one, out an inch, in an inch. You're trying to really pull yourself all the way back to the very back of the frame. Yes. Keep a slight bend in the elbows, though, so you're not going back too far. Pull forward for eight. For seven, keep that chest lifted.

Keep the shoulders down. Gluing those shoulder blades down your back. Let's do four more. Breathe. For three, you got it.

Two more. Two, so good. Last one. Amazing. Now, keep your arms on the risers or your hands around the risers and just drop your head, hang from the risers, let it pull on your shoulders and your arms, it feels so nice. And then just take your hands to your frame, slowly guide yourself back into your home base, and we're gonna go back to those abs on your other side. So take a seat and you're gonna take The big loop thread your right leg through it.

So the big loop's right above your knee, and we're gonna scoot kind of away from your shoulder blocks here in the middle of your carriage, scoot forward to the edge so you can roll yourself back find that tabletop hands behind your head. Here we go, glue the toes together, let the knees float open to that diamond shape, head floats back over the carriage, and then exhale scoop, lift, glue the knees together. We got a couple of these exhale lift. Really velcroing the insides of the knees together. So you have that inner thigh engagement.

Lift the chest a little bit higher every time if you can. Let's do a couple more. Scoeping out that low belly as you lift the chest for four. For three, we got two more two, and then we're gonna glue those knees together, hold it there. We're gonna extend the right leg, the leg that has the strap on it, take the right elbow across tap the left knee, bring it back to your tabletop. We do a little scissor squeeze. So I want you to like, shoot the right leg out, but squeeze it towards the left leg so you get that inner thigh engagement.

We got it. Let's go for it. Reach that rib cage across your body keep your chest lifted. There's hardly any movement in that carriage. Give me three more. Keep your breath going for two.

Keep that chest lifted for one good, float the legs straight up above your hips, lift your chest. You can even grab behind your knees, give yourself that little lift in the chest and scoop of the belly. Now hold it here. Take the inhale lower exhale lift. You go as low as you can hold it. Yes. So maybe it's only a couple of inches, and that's okay.

Let's do a couple more. I lost count. Let's keep going. Good breathe, reach that chest up more and more and more for two. Last one, we're gonna hold the legs right above. So ankles above your hips.

You can have a slight bend in your knee if you need to. Lifting that chest, little pulses, chest to thighs for eight, seven get higher. Six, five, four, we got it. Three, two, so good. And one, take it down, rock yourself up. So good. You guys take your leg out of there. And let's finish with a little stretch, shall we? Let's take a mermaid stretch. So just sit up tall with your feet flat on the floor, left hand on the bar.

I'm gonna kind of like walk my feet out as I go into this little stretch nice and easy. And then bring it up. Let's do one more exhale. Letting it go. This time, we're gonna wrap the right fingertips around the corner of the bar. You're gonna pull on the right hand and push on the left, drop your head.

Let it go really pulling. You're getting that stretch in between the shoulder blades. It feels so nice. Perfect. And then I want you to come in. Let's come up onto our carriage, knees, down, feet up against those shoulder blocks.

I'm gonna walk my hands down to the wooden platform, And then just go for this giant cat cow. Keep your hips stacked right over your knees and just keep the arms straight, but drop the chest, drop the head. It's really stretching those shoulders, and then exhale. Round the spine, draw the carriage in. Let's do that one more time.

Keep the arms straight, keep the hips stacked over the knees, and drop the belly, drop the chest. Go for that stretch. Exhale. Draw it in, and then let's take a seat so we can do mermaid on the other side. So take that seat right hand to the bar, Let's take the left arm up and over.

Just a little out of the waist up and over. Good. Bring it in. Let's go again, exhale. Keeping that right arm straight. And then bring it all the way in.

Wrap the left fingers below the corner of that bar, pull in the left hand, push on the right, and drop the head. Really getting that stretch. In the shoulders, shoulder blades. Good coming up. Last but not least, come around the front to your bar, and I just want you to hang from your bar.

Maybe take your feet, hip width apart, shake out that head, let everything go, slowly take your fingertips to the floor, bend the knees so they're soft, shake out those shoulders and arms, and then scoop out the belly to slowly just roll yourself up. You are done. What an awesome job. Thank you so much for joining me.