Full-Body Burn

Hey, everybody. Today, we're gonna be using the magic circle. I've got three red springs on. Let's get down. We're gonna start with the balls of your feet and your toes on the bar, take a deep breath. Let's just hold our ring for now. Don't worry about it, but I do want you to be feet together, legs together.

Just zip your legs together. Push all the way out. Let's go into a little petal just to breathe, and stretch those calves, wake up your feet and your ankles. You can do this at your own pace. So if you wanna stay on one side a little bit longer, you can.

Let's do two more here. I want you to find your neutral spine, start to engage your abs and slide your shoulder blades down your back. Good. So let's stay in this parallel position. Reach your arms straight up above your chest. So fingertips long, your palms are squeezing in on that ring. Let's take a releve here.

So let's rise up on the balls of your feet as high as you can. Let's squeeze in on the ring and then exhale drop the heels underneath a bar, and we go again, squeeze the ring, lift tall on the balls of the feet. I want you to squeeze your ankles towards each other or keep your weight on your big toe and your first toe. So you're resisting rolling out on the edges of your feet or your pinky toes. Let's keep it in your center line. Let's do four more.

For four, really reaching those heels up, up, up for three. For two tie in your belly. On one, let's keep the heels lifted. Squeeze in on the ring. Keep the ring, squeeze, bend the knees.

Let's press all the way out. And then as you drop the heels, you can kind of like release your grip on the ring. And then we go again, squeeze, bend, stretch out, and then drop the heels, and take a breath. Good. We go in. Take it out and release.

Two more. Really just waking up the legs. Squeezing on that ring for two. Drop the heels under. Last one.

Good. Let's go to the heels on hip width apart and then take that ring back up. We're just gonna keep it simple with this one. I do want you to flex your toes back towards your face. Let's bend the knees and as you straighten the legs, just take a little squeeze with the ring. So palms are squeezing in towards each other.

Zip up that belly. And let's really drive the heels into the bar. Keep your breath going, keep those knees right in line with the hips, and try to keep your weight in the middle of your heels. Let's do four more. For three, For two.

And let's take a pulse here. So bend the knees, come almost back to your home base, and let's just go out an inch from there. Let's squeeze the ring as we go out an inch in an inch. For 10, really powering through the legs, nine, eight, press in on that ring, warming up the arms and legs for five, four, three, two, and one, come all the way in, shimmy away from those shoulder blocks a little bit. We're gonna take one of the pads behind your head, and we're gonna press our palms into the other side of the pad.

Float the legs up to a tabletop. We're gonna take the head back slightly and then exhale and want you to really use your arms, press into the pad of that ring and bring your chest up towards your thighs. Good. So you have that resistance in the ring. So your arms are doing some work here for sure. It's gonna help get you up up up to the tips of those shoulder blades.

Take the inhale on the way back, exhale lift. Let's do four more. Keeping the knees stacked. For three, tie in that low belly for two, and then let's pause and hold on one. Take that little pulse Get up a little bit higher, higher and hold, higher and hold. Press into that ring for eight seven six five four three two on one.

We're gonna lengthen the left leg over the bar We're gonna twist, tap the left elbow to the right knee, and we twist side to side. For eight. Good. You're still pressing those palms into the ring to help your get your chest up. Four five. Four. Three, two, and one, take your head out of the ring.

We're gonna just hold it like normal. We're gonna curl up crunch up. Tuck your knees into your chest. Thread your legs through the ring. Take your head down.

We're gonna lift our head and chest again, pull the knees in, take the legs out. This time arms go overhead, legs reach straight and low, and we start all over exhale, lift the chest, bend the knees into the chest, take the legs through, like you're putting your pants on. Now take your pants off. And reach it long without arching your back. Here we go exhale. Inhale lower exhale lift and then reach arms and legs long. Let's do three more.

Lift take it off and then put them back on. We got it for two. This one's kind of fun. One more. Take the head back. Slide the legs out.

And then let's just take a little reach. Tap your ankles with that ring. Take the head down. Lower the legs as low as you can without arching the back. Let's do four more exhale. For four, just a little tap.

For three. So good. Do more. Keep the rib cage wrapped. And last one, take a break. I want you to just take your head rest down for me. We're still on those three red springs.

We're gonna go to a little bridge here. So take your heels to your bar, hip width apart, maybe a little bit wider, so that ring's gonna slide right in between your knees, here we go, arms down by your sides. I want you to just squeeze in on the ring first. So tie in the belly. We're just squeezing in on that ring.

Pulling in the belly even more towards our spine. As we adduct our legs together, here we go for four. For three. For two, belly button and spine, and now hold the ring in on one. You're gonna start to curl up, tuck your tailbone under, so peel your spine off, come into your bridge, squeeze those glutes a little bit more, and then slowly roll down.

Once your hips hit the carriage, I want you to release that ring a little bit. And then we go again, we squeeze, plug in the belly, tuck the tailbone, start to curl up, roll up, stretch, stretch, strengthen the tops of your legs, lengthen those arms down by your sides, start to roll down, keep the ring squeezed, and then you release at the bottom. Agsail squeeze curl up. Go up. Here we go. Good. So the carriage is coming out maybe an inch or two, but I'm really trying to keep the carriage in as much as possible here. So hamstrings, glutes, inner thighs, the whole shebang, all in one.

Let's do four more just to burn it out. We go for four. Keep that belly tied in for three, rolling through the spine. Two more. Take your time. Last one, we're gonna hold at the top and just squeeze in on that ring for 10.

Keep squeezing the glutes to keep the hips nice and lifted and even for seven, six, five. So good. Four. Three bellybutton is fine. Two. Keep the ring squeeze in on one. Take the hips down an inch, up an inch for 10.

Little squeezey pulses for nine. Eight. You got it. Breathe. Relax your shoulders long neck, head is heavy in the headrest. Go ahead. Squeeze and lift. Give me five more for four.

For three. For two. On one, slowly roll yourself down, releasing that ring, take the ring away, and you're gonna rock yourself up because we're gonna change our springs now to one blue and one red spring. And let's lift our headrest back up so it a little bit more comfy, and we're gonna lie down and stretch out your hamstrings after all that. And let's take the left ball of the foot to the bar, and we're gonna take the right ball of the foot to that ring, hold the other side. And take this stretch right away.

So let's start here. We're gonna bend both knees to come in. Just relaxing that hamstring, and then we're really gonna pull on the ring as we straighten both legs out, pull that ring towards your face, and let's do that four more times. You're gonna inhale float the carriage in, exhale, big press. I am staying on the ball of that foot so this left leg is nice and strong and straight as I come out, and we've been to come in. Let's do two more here.

Two, keeping the heel lifted on the left side. Let's do one more for fun, and we're gonna pause and hold here. Good. I want you to drop the left heel underneath the bar, and let's just do a couple of little single calf raises here. All the while, we're pulling that right leg towards our chest as much as possible. And let's do four more.

Keeping the weight on the big toe and the first toe, that left foot for three. For two. And on one, we're gonna let the heel relax underneath the bar. We're gonna take the right hand and flip it on the inside of the ring so you have more of a a grip here. My left hand is gonna float to the shoulder block, and we're gonna just take the right leg out to the side. I'm really actively pulling that right foot towards my shoulder and anchoring the left tip down into the carriage.

Good. Take a breath or two here. Really stretching that inner thigh. And then slowly, let's take it across our body. And we're switching the grip. Left hand grips the ring.

Right hand goes to the shoulder block and take the leg across your body for your IT band. Really breathing into it. Try to keep that right leg as straight as possible. Keep using that arm to pull the ring in towards your chest. Good. Back to the center, give it one more hugging or squeeze and then float the carriage in.

Let's switch sides. So left ball of the foot in, grab that ring. Here we go. We're going to press out onto the ball of the right foot. Keep the heel lifted, big, strong. Reach, pull on that ring, give for yourself that nice big hamstring stretch. Let the hamstring release or relax and then stretch and pull.

So good, you guys. Let's do two more here. For two. And then pause and hold on one. Drop the right heel under the bar and lift as tall as you can or as high as you can on the ball of that foot.

All the while pulling that left leg towards your chest for four. For three. Exale as you lift that heel up for two. And then drop the heel underneath the bar. Let's go for that. Left hand is gonna wrap on the inside of the ring, right hand to your shoulder block, take the left leg, float it out to the side, kind of anchoring that right hip down so you don't go with the leg.

Pull that foot towards your shoulders as much as possible. Breathe into it. And slowly take it across your body. Switch out the hand grab. So right hand comes to the inside of the ring.

Left hand to the shoulder block. Take that left leg across your body. Big IT band stretch here. Take a breath. Good. One more, and then take it back to the center.

One last big hamstring stretch pull, pull pull, pull, and then release that ring, taking the ring away. We're gonna rock ourselves up. We're gonna go to just one red spring. We're gonna go to a little standing series. So I'm gonna come around so I can face you first, take your ring with you, And we're gonna step onto the wooden platform first with our left leg, and then right leg is gonna stand both my feet are right underneath my hips standing up tall.

Let's hold our ring in place straight out in front of you. Want you to take a standing split here. So take your weight with the carriage, squeeze in on that ring, and then let's bring the arms down as we bring the carriage in. Big split. Press taking it all the way out, squeeze in on the ring and bring it in. So as we're here, I want you to be aware of like, it's not sticking out your booty. So you're really trying to keep your low belly in and your tailbone shooting straight down.

You're really using those outer thighs to press the carriage out. And we're breathing here. I want you to think of getting taller as you split, really taking your weight with the carriage for four. Good. Legs are nice and long and straight. And breathe, press out for three.

Good. On our next one, we're gonna pause and hold. Squeeze in on the ring. Let the carriage come in an inch and push out for 10. So it's a little pulse. Only let the carriage come in an inch. Press back out for eight.

Get a little bit deeper in that split, go go go for seven. Pressing the palms towards each other or in on that ring for five, tie in your low belly, get up a little bit taller for four. Good. Out an inch in an inch for three. Squeeze in on that ring for two. Good. Keep your arms reaching out in front of you, bring the carriage all the way in.

We're going to go into a twist. So you're going to twist towards your foot bar as you split. You're trying to keep your hip bones facing the side and you're just taking your shoulders towards that foot bar. Little twist. And a squeeze of the ring. I'm still squeezing my palms in on that ring, using those outer thighs, that side little glute to press the carriage out.

Good. Tying in the waist for four. Let's do three more. Three. Really nice. You guys, two more. Two. Let's do one more.

Good. This time we're going to go into a flat back. We're going to press the carriage out. Flat back. Just hold the ring and bring your upper body up as the carriage comes in. Flat back. Press out. Out, bring the carriage in.

Tie in the abs against the back to support the back. Keep the legs nice and straight if you can, and give me five more. We go five. Really pressing out Tail bones reaching down, stand up tall in between for three. For two, it's a nice little hamstring stretch here. And one. Good. I want you to just drop the ring, tuck your chin, roll down, and just place that ring right beside your foot.

We're gonna rotate towards our foot bar and turn both legs out. So heels are towards each other, toes are pointed out. My left foot is on the platform, and I'm gonna sneak my right ball of my foot right up against the edge of that carriage, finding my weight the majority of my weight on my left leg, fingertips on your bar, both legs are bent, and you're just gonna pump that back leg in and out. Scoop out the belly. And now if you can find a balance on that left leg, gonna add in a little ballet arm or a swan arm, reaching the arms overhead as you pump the leg back, and then float the arms back as the leg comes in. Really finding this balance, the hips are square towards your foot bar.

Your chest is slightly lifted. Let's do four more here for four. Remember, you can always go back to fingertips on your bar. For three. Good. So you're pumping that back leg, but you're not going with it. Yes. You're keeping your weight forward on your left leg.

Let's do one more. Good. Bring the carriage in, bring your hands to the bar, and you're gonna step the balls of your feet back up against those shoulder blocks, find a plank here. Stack your shoulders over your wrist, plug in your belly. We're going to go for a little mini plank slide. I want you to just go back an inch or two, and then exhale.

Pull the carriage in ish More, I want you to think of pulling your head over the bar. Take your shoulders away from your wrist slightly, plug in the belly, pull forward. You're trying to keep your hips in line with your spine. Give me four more. Breathe breathe breathe.

Keeping the shoulders down for three. Inhale exhale for two. Last one, you're going to walk your feet forward. Bring your carriage in, and we're going to rotate so we're facing the other way. We're going to start all over so reach down and grab your ring, stand up tall. Make sure the carriage is in, and I want your feet directly under your hips, your toes are in line with each other.

Reach that ring straight out in front of you. We're gonna go for our split, squeeze in on the ring, and then the arms float down as you float in with the carriage. Good. Keeping your weight nice and even, stretch press out, keep the tailbone shooting down, and the low belly in. Good. We go for five.

Legs are nice and straight if you can. I want you to get taller as you split and keep your breath going. Zip up that waist. To pull everything in. Let's do two more.

Good. On your next one, let's pause and hold. We're going to go into those pulses. Come in an inch, press out an inch, squeeze the ring for 10. For nine. It's so small, right? It's just letting it in an inch dig deeper, push that carriage out for seven.

Squeeze press for six. Get up a little bit taller for five. Four. Three. Good for two. On one, bring everything in. Okay. We're going to go into our twist, so bring your arms straight out in front of you.

We're going to twist towards the foot bar as you split, little squeeze with the ring, bring everything in. Twist and split. Taking your shoulders with the ring, but keeping the hip bones facing the side. Good. You're ringing out this waist. Still using the glutes to press that carriage out.

And give me four more. For three, really good. You guys tie in your belly more and more for two, and breathe. Good. We're going to go into a flat back here. Take hinge forward from your hips, reach for the inside of your frame as you go into your split.

Just holding the ring. Yeah? Bring your upper body up, and we go forward, maintaining a flat back, pressing out with the legs. For three, belly button is fine. For two, and one, bring the carriage in. Drop the arms down.

Tuck the chin. Start to roll down. This time, we're going to take the ring to the floor and just get it out of the way, and we're going to rotate and face our foot bar. Toast are pointed out, heels are towards each other. Take the left ball of the foot to the edge of that carriage, find your weight on that right leg. Your standing leg and you're pumping the left leg.

So we're going to turn out little runner's lunge here, pumping the back leg, find your balance and go for those arms. Reach overhead, float them back. Little swanee arms plug in the belly and keep your weight forward on your right leg. Good. Remember you can always go back to the bar with the hands. Keeping the hips nice and square.

Plug that belly in. Let's do a couple more. We go for five. For four, breathe, breathe, breathe. For three beautiful, you guys, two more. And last one, bring your hands to your bar.

Let's step back to our plank. Press your chest away from the floor, go for your slide. We go inhale back, exhale bring your head over the bar. Just give me five. Keep your legs nice and straight and strong.

And resist dumping in that low back. So plug in that belly. Maybe there's a slight tuck of the tailbone, and let's do three more. Inhale exhale. For two, last one, bring the carajen, bring your knees to your carriage, untuck your toes and sit back into a juicy child's pose, letting it go shake out your head.

And let's bring the carriage in slowly as we roll up through our spine. So good. You guys, let's take our hands to the wooden platform, and we're gonna come up onto our hands and knees, but sneak your feet back up against those shoulder blocks. We're gonna go to this giant cat cow. I want the heels of your hands more on the back edge of that wooden platform so you have something to hold on to. We're gonna keep the arms straight, keep the hips directly over the knees, and just drop the belly and the chest. Let it go, maybe shake out the head a little bit, tuck the tailbone under, scoop out the belly, puff up in between your shoulder blades. Good.

We go again. Keep the arms straight. Drop the chest. Drop the belly. Big stretch here, exhale scoop, round, draw the carriage in. Let's do one more, taking it back, letting it go. Good. Really stretching those shoulders, and then scoop pull everything in.

Awesome. Let's go to a blue spring. We're gonna go to a little sideline, so take your red spring off. And then let's take our headrest back down. We're gonna come on down to our right side, and we're gonna throw our left foot, just the arch of the foot in the big loop. I want you to come down onto your right forearm, scoot your hips all the way down, right form is kind of hugging those shoulder blocks, and we're gonna sneak our left hand behind our head.

I want you to lift your belly and your ribcage towards the ceiling, and we're gonna kick that left leg out. It's parallel to the floor. We're just gonna stay here. You're gonna bend the leg and kick it out. As you bend the leg, I want you to bring the foot and the knee forward. So try to keep the heel away from your glute.

And you're resisting just sagging into your side, lift up, get out of that bottom shoulder. Let's do five. XL. Four parallel to the floor, hip height for three For two, really nice you guys. Let's do one more, and then we're gonna keep the leg nice and straight.

You're gonna turn the leg out this time. Almost think of tapping your left knee towards your left elbow. And then we're going to reach away from each other. You're going to rotate in the hip socket, lift the leg, little stretch there, and then take it away. Reach that leg away from your body. So it is rotating back to that parallel moment, and then it's gonna turn out facing you and then reach away. Let's do three more.

For three Good. Try to get out of that bottom shoulder, lift up tall for two. And one. We're gonna add it together. You're gonna bend. You kick out. We reach up Take it long. We bend in, kick it out, float it up, stretch it long. Two more. Just two.

We're just flowing through it all. Good. Last one. Take it up. Good and bring it all the way in. Let's grab that strap.

We're gonna take the left hand into the short loop now. And come all the way down, so you're just, cradling your head with your right arm. Tuck your knees in, your toes in, so your hips are nice and stacked. Let's take a little lap reach. So because we have the rope right here, that palm is going to go slightly in front of your hip, so it keeps the rope out of your face or off your face. We're reaching down, try to keep the shoulder down the whole time, Think of squeezing underneath that armpit.

Good. Draw on your stomach here. Stay nice and lifted. Let's do four more. We go for four.

For three, keeping the shoulder down. For two, on one, we're gonna float the arm straight forward in front of our shoulder and then press the palm back. We go forward and back. Good. Maintaining this shoulder down the whole time.

So try to keep the shoulder away from the ear. Your neck is nice and long. And you're using that tricep to press the palm back back back. Let's go four more. For three, tie in that belly.

For two, And on one, we're gonna pause here, lengthen that left leg out. Hold the left leg there, and we go into a little tricep kickback. Keep the elbow hugged into your side. So try not to let it crank out. And then palm is squatting back.

Tie in your abs and keep that left leg, hip height nice and lifted long and straight. Try to relax your neck as much as possible. And let's do four more. Breathe kick it back for four. For three, really nice.

Two more. Keeping the shoulder down. And last one. Good. Bring yourself all the way in and up. Let's hang up that strap just for a moment so we can come to a little seated mermaid. Take your right shin up against those shoulder blocks.

Your left leg is bent. You're sitting up nice and tall. Let's grab that long loop with the right hand. We're gonna go into a little side over with a punching arm. So you're gonna reach that arm over as you go into this side stretch using these obliques to support you. That left hand is by your side.

So it is on the carriage to support you as well. We are controlled here so we don't fall off the carriage. Let's go for that stretch with a little punch for four. Bring the elbow all the way back down, keep the shoulder out of it. For three, reach a little bit further if you can, tie in the belly for two. And on one, We're gonna keep the elbow lifted shoulder height.

We're gonna twist towards our foot bar. Bring the elbow back. You can let that right hip go with you and then anchor the right hip back. Keep the elbow in line with the shoulder. I want you to think of getting up a little bit taller twisting reaching, and then control it back.

Let's go for five. Inhale exhale for four. Keeping the shoulder down for three and tie in that belly for two and give me one more. Perfect. Hang up that strap, and let's go into a real mermaid stretch now.

So take your left hand to your bar, take that big long stretch all the way over. Bring the carriage in, take your hand to that front shoulder block, and you're gonna pull on it to reach up and out of your waist, and pulling towards your legs here. Let's do that one more time. Take the hand to the bar. Go up and over. Reach, reach, reach, long in the spine.

Bring everything up. Grab that shoulder block, take it up and over. Towards your legs. Good. Now we're going to take both hands to the bar, square your shoulders towards your bar, straight arms, flat back over your legs, drop your head, shake it out. Engage the belly, lift the head and start to slide the shoulder blades down the back as you go into this little extension, and then exhale as you push out, flat back over your legs.

Good, lift, chest forward, up, up, up, And then exhale as you go down, let's do one more. Lifting, reaching, and exhale. Good. Bring the carriage all the way in. Awesome, you guys, let's go to our other side. We're going to flip around and start with the foot, the right foot in that big loop, the arch of the right foot, and you're going to come down onto the left forearm hugging those shoulder blocks slide your hips down so you're not too close to your arms, and then stack the hips. Engage the belly, draw in the rib cage.

And then let's go with that hand on our head, lift your chest a little bit, and then take the leg up hip height. We're gonna go for that kick out first, keeping the leg parallel to the floor, bring the knee and the foot forward as you've been and stretch long. It's on that blue spring, which is a little bit lighter So you have to use your own control to control the carriage in and out. So go a little bit slower and lengthen drive that heel towards your foot bar lengthen a little bit longer for three. For two.

And give me one more. We're going to keep the leg nice and straight. We're going to rotate in the hip socket, turn the toes up towards the ceiling, bring that elbow towards your knee and then lengthen, rotate back parallel to the floor, maybe look away from your leg. We go up, reach, and then push pull, reach away. Flowed it up pull in the belly, and lift.

Good. There's a little stretch there in that hamstring and inner thigh feels quite nice, and then really reach away. Good. Let's do four more. Inhale exhale. Lift up out of that left shoulder.

Try not to sink into it. For three. So nice you guys. For two, on one, we're gonna put it all together, bend the leg. Push kick out, float it up, and reach away.

Bend it in. Push it out long leg up and float. So nice. Let's do two more here. Just flowing through it. Last one, bend, kick it out.

Stretch it up and take it low. Good. Bin the leg in, take your foot out of that strap. We're gonna come down and cradle our head with our bottom arm, and then your top hand, that right hand is gonna go right through the short loop. Adjust yourself so your hips are in line with your shoulders. Your knees are tucked in, toes are tucked in, and we're gonna take that lat pull. So you're gonna reach the palm down just slightly in front of your hip.

Keep the fingertips long so you're not gripping or bending your wrist. And really tie in the belly. So you're nice and pulled up. Good. Just let the arm float right above or the palm right above the shoulder. Don't let it go past.

So keep it contained. And let's go for four. For three, tie in the belly more more more. For two, so there's a little bit of space between you and the carriage. You're nice and pulled up.

Good. Last one now float the arm forward, shoulder height. And then use that tricep, press it back. Keep the arm nice and straight. Good. Use your breaths and keep your shoulder down. Really nice. You guys, let's do a couple more here using the back of the arm for four. Three. Two more on your next one.

We're gonna bend at the elbow. Little tricep kickback. Oh, I forgot. Let's lengthen that right leg. It's hip height parallel to the floor. Hold the right leg there, and then we kick back with the tricep for eight.

For seven, good keeping the elbow in by your side as much as possible. Tying in that belly. And relax your shoulders down away from your ears. Really good. Let's do four more. We're really pumping out this right arm here.

For three. For two. Last one and take it all the way in. Good. Let's hang up the strap for a moment. Come to that seated mermaid.

So come around, so this time the legs are gonna bend towards the shoulder blocks, just like we did on the other side, but this time the left leg left shin up against the shoulder block. Sit up nice and tall. We're gonna grab the long loop with the left arm right hand is down by your side on the carriage. We go up and over, a little side stretch, up and over, taking the arm with you. Little sideways engagement here.

So adding those obliques, we go for four. Good. Keeping the shoulders down for three. Tie in that belly for two. One more. And then we're gonna keep the elbow up, shoulder height, and we're gonna twist towards our foot bar.

Take the elbow back. You're taking your shoulders with this movement. I am lifting my left hip a little bit. I'm going towards that foot barf and then ringing out the waist. So a little spiral getting taller.

Good. Let's do four more. Exale. Extend those fingertips so you're really reaching the energy out, out, out, bring the elbow back nice and lifted. Good for two.

And last one. So nice. You guys hang up that strap. Let's take the right hand to the bar, stretching that right arm along, go for your nice stretch. This little side stretch here, reach, reach, reach, reach, bring the carriage in, sitting up tall, grab that front shoulder block, reach towards your legs. Breat into it. Let's do that again. Hand on your bar.

Here you go. Reach out a little bit further. Pull in your belly. Good. Sholders down. Grab that shoulder block, lift out of your waist, out of those hips, take it a little bit longer deeper.

Good. Hands, both hands on your bar. My arms are a little bit wider here, shoulders square towards your foot bar. Take a stretch here, flat back over your legs, let it go. Pull in the belly, lift the head, slide the shoulder blades down the back, bring the carriage in, exhale, go for that flat back.

Good. Bringing your heart, your chest forward, and then exhale reach longer with the spine a little bit longer. One more just for fun. Exale letting it go. Good, lengthen a little bit further, and then bring the carriage all the way in, take your feet to the floor.

And you guys are all done. Thank you so much for joining me.