Creative Intermediate Mat

Hi, guys. I'm Sarah Shell, and I'm here today with a really fun mat workout for you. It's gonna go at a steady pace. So I just want you to keep moving through it. We're gonna go from one move to the next and it's gonna be really fun. So let's start seated on our mat. I want you to just sit up nice and tall for me. Let's take our left arm right away.

We're gonna go up and over to the side. Good. Go ahead and drop your head. Hang heavy. Circling it around. Just trace those fingertips on the ground.

Open up that shoulder and then come up sitting up tall. Let's go right arm up and over this time. Exhale. Drop it around. Open up that shoulder and sit up tall. One more on each side, go left arm over, drop it around, shaking out that back a little bit, and sit up tall. Good. One more.

Good, exhale. Take it around. Open it up, sit up tall. Good. Hands on your kneecaps. Take a cat cow here.

So I want you to exhale. Scoop out that belly, tuck the tailbone, tuck the chin. And then use your legs. Use your arms on your legs. Take that chest chin up. Let's do that two more times.

Exale scoop. Rolling back. And then inhale sit up tall. One more, exhale. And then bring that heart chest forward.

Last one. Good. Alright, guys. Bring your legs out in front of you. Arms out in front of you sit up tall. We're gonna exhale and just roll ourselves down onto our mat one vertebrae at a time scooping out that belly.

Nice and controlled. At the bottom hands, go to your head right away. Walk your legs in so your legs are nice and bent, feet are flat on the mat. We're gonna do our good old faithful chest lift here. So find a neutral spine for me, exhale, wrap that ribcage, lift the head and chest. And then inhale, take a lower. Nice and easy.

We go exhale lift. Inhale lower. So find that steady pace here. Try to keep that neutral spine and curl up to the tips of those shoulder blades. So your arms or your hands are supporting your head here, but try not to pull on your head. Let's do four more.

We go. For four. For three. So good. Two. Hold and pause on one. We go a little pulse. Lift chest to thighs.

We go eight. Lift higher. Seven. Six. Five, keep those shoulder blades off the mat for four three, two pause and hold on one, lift your chest a little bit higher. Flex those feet. So lift your toes off the mat. Here we go. We're gonna tap our heels together, legs together, tap the heels to the edges of your mat where you go tap without arching that back We go tap. It looks easy, but it is fiery already. We go for four.

Tap. For three. So these legs are super light. All the weight is in that core here. For two. And one, bring the legs up to tabletop, point those feet, lower the head.

Take those knees directly over the hips, find that neutral spine. Here we go. Chest lift. Second set for eight. Ag sail. Lift that chest. For five, resist pulling those knees into your chest.

Keep them stacked. For three. For two. Pause and hold on one. Second set, little tiny pulses. Lift that chest higher for seven.

Six, five, four, three, two, and one. Take your legs back to the mat for a second. Those legs are more on the wider side. We're gonna go into, like, a half star here. So hands behind your head. We're gonna reach that right leg out to, like, a half star, but I want you to turn the leg out.

Left leg is gonna reach long. We're gonna lift our head and chest and you're gonna reach for that toe. Keep the leg turned out as it comes in. We reach across our body. For eight. First seven.

Pull it in. Six reach it long in between. Give me four more. Reach for that toe lift a little bit higher. For two, hold and pause on one little pulse. Here we go. Reach for that ankle, toe, lift, keep that leg bent turned out for eight seven six five four three to take it down on one other side right away.

Left leg turned out right arm. Here we go. Reach across. Length in that body. So arm is reaching away from that leg.

But resist arching your back. So keep those abs plugged in. Let's do four more retire. For four. Find that pace. Three. For two good. Last one, hold and reach and pulse for eight seven six reach for those toes.

Four, three, two, so good, and one. Hug those knees into your chest. I want you to use your arms and lift your head and chest off of the mat. Pull your chest towards your thighs so you're feel that nice big flexion in the spine. We're gonna hold this here and we're gonna go into a full star. So find your abs, plug them in, lift your head and chest, hold it there. Reach the arms and legs wide star.

Good exhale. Pull it in. Inhale reach, don't arch that back. Maybe there's a slight tuck in your tailbone. So you can scoop out that low belly. Inhale reach.

Hold and pause. Exit. Pull it in. We got a couple more. Keep the shoulders down. If this is too much on your neck, just lower your head. Yes. Two more. Last one.

And then head goes down, legs go straight up. So good. You guys reach those arms right above your shoulders. We're gonna take a deep breath here, inhale through your nose on the exhale. We're gonna lift our head and chest again. Reach those arms down by your sides.

Good. We're gonna find this one hundreds position. So lower those legs where you are to your position that feels good for your body. We're gonna inhale through our nose. And exhale through your mouth. Good inhale. And exhale.

If you need to go to a tabletop here, take those legs to tabletop. If you need to lower your head for a moment, do so. Yes. Otherwise, curl up crunch up a little bit higher with your head and your chest to the tips of those shoulder blades. Let's do a couple more sets here. Pumping those arms. They're nice and strong.

Let's do two more sets. We go inhale and exhale. One more. Inhale and exhale. Good. Grab that right leg. Pull it in. Elbows wide.

Pull that chest towards your leg. We switch. And switch. And switch. One more on each side.

Good hands go behind your head. Keep going. Now we go single time we go eight. Switch those legs seven. Lift your chest higher. For five. For four.

Lift more for three. Two. And one, hug it and let it go. Perfect. Arms are gonna float down by your sides, legs are straight up. We're gonna take a leg lower here. So I want you to inhale as you float your legs down as far as you can handle it. Yeah.

Right where your back feels like it's gonna arch. I want you to exhale, pull the legs up, press into the palms. We're gonna lift the hips, and just go into a little roll over here. So nice on your spine. Slowly, we're gonna use those abs to lower ourselves down.

Rolling down one vertebrae at a time, and then take that leg lower inhale. Good. Exale, lift the legs. Press into the arms. Take that roll over. And then slowly scoop out the belly.

Roll it down. Let's do it one more time. Try to wrap those shoulder blades down into the bat or into the mat. Inhale as you float. I exhale. Scoop lift.

Good. Find that pause at the top and then exhale. Slowly roll down. At the bottom, you're gonna grab behind the knees, lift the head and chest, roll yourself up, find a balance here, find your teaser, extend those legs, engage the abs, lift the chest towards the thighs for five four three, look higher with the chest for two, beautiful, and one, come on up. Perfect. Okay, guys. Next up, we're gonna start on our forearm. We're gonna do a crazy little movement to start.

I wanna start at the top, the front portion of your mat, so you have some mat behind you. Want you to lift your rib cage towards that ceiling. We're on our forearm here. We're gonna kick this top leg forward so that left leg hip height, we're gonna roll off. So I'm pushing off my forearm to this all fours position, fingertips are facing your glutes. You're gonna lift the hips.

Take this stretch for a moment. Head goes back. Lower the hips to the mat. We roll back onto our side forearm. Kick that leg forward, and then we push off.

We go up. Lower, flat, we go kick. Lift it up. Here we go. Flow it out. Keep those abs engaged.

Sholders are down. So find the stretch in the shoulders that chest is lifting towards the ceiling, and we got four more lift. Kick reach for three. Nice. Two more. Two lower kick. Last one, we're gonna pause here. Good. Find this stretch. Drop the hips. Bring your head forward.

Those palms are right underneath your shoulders. We're just going to bend the elbows. We dip down, press away. Give me eight tricep dips. We got it. Good. XL. Six.

For five. For four, keeping those shoulders down for three. For two, we're gonna pause and hold on one half bend little bounce for eight. Seven six five, four, three, two, and one. Take a seat on your side.

Come all the way down. Your hand is just gonna hold your head. I want you to straighten out both legs though to the front corner of your mat, stack those hips, plug in the belly. Lift up nice and tall. Here we go. We're just gonna lift that leg.

I want you to flex your foot so it's nice and engaged parallel to the floor. We got eight here. You're just lifting it up maybe a couple of inches higher than your hip. Plugging that belly. Good. For six.

For five, four, three, two on one will pause and hold point that foot, take a little circle for eight. Seven. Just a tiny one. Control it. Keep those hips nice and stacked for four, three. Two, we reverse. So you got it. Eight. Seven, six good shoulders down.

For three, for two, and one. We're gonna sweep that leg forward. Bend. We kick to the back slightly. And then sweep it out. Let's flex it forward if you can.

Point to the back. Here we go. Flex brush it forward. Kick it, squeeze to the back. Good. Couple more here.

Really controlling this movement. Let's do one more, and then we reverse. Bend it in. Kick it forward. Sweep it long to the back. Good.

Let's flex it. Kick it forward. Point sweep to the back. Good. Couple more. Plug it and lift up a little bit taller. Good. For two Give me one more. And let's pause to the back.

You're gonna just tap the floor behind your right leg, and then we're gonna tap in front. We go up and over, just like a little rainbow arch here. Tap and tap. We go. Tap and tap. Plug it in. Tap and tap. We lift. Good. Give me four more, four.

And three. And two, and one. So good. Good. Just relax your legs. I want you to bend that bottom leg in. Just like, let your top leg relax as well.

We're gonna take our left palm in line with our right shoulder, but a little bit away from your body. You don't wanna be too close. We're gonna do a single arm push up here. I want you to engage in the abs. This this left oblique has to really help you out.

We're gonna press into that left arm. Twisting towards our mat, your eyes are gonna look at your mat and then twist back to where you came from, but just tap that elbow to the mat. We push away and tap. Good. Plugging in that waist. Nice. Exhale really trying to keep your shoulders down.

Your neck nice and long. Let's do a couple more here. We lift and twist for four. Tap for three. So good. Two more. Two.

Last one come down onto your forearm. Good. So we're gonna straighten our right leg in front of our left leg. Both legs are straight. Right leg is in front. Gonna take that left arm up.

We're gonna lift our hips. We're going into a side plank here on our forearm, lift the hips. I want you to reach that left arm all the way to the floor. Take the left arm all the way back down to your legs. We lift the hips, reach. And lower. Here we go.

We go for eight and tap. We go seven. So you're tapping that hip down, lift right back up. My feet are strong. I am on the sides of my feet, but they're nice and strong to support my movement. Here we go for four.

Good exhale breathe. For three. For two. Nice. Last one. Perfect. Come all the way up. Let's go right away to our other side.

We're gonna flip around here coming down onto our left forearm. Our hips are nice and stacked. We're gonna kick that top leg. We're gonna push off of our forearm, fingertips facing your hips, lift your hips, head goes back. Take the hips to the mat.

We roll, we kick, swing it back, lift it up, good. You're squeezing those glutes to lift the hips and press the shoulders down so you get that nice chest opener at the top. Here we go. Give me four more. Reach, kick shoulders down. Good. Keep nice and lifted.

So you're not dumping into that bottom shoulder. Keep it up. Good. Let's do one more. And then we're gonna pause in this lifted position here. Take your moment and then take your hips down.

Bring your head up. Here we go. Tricep dips down and up, bend those elbows, keep the shoulders down. XL. We got five. Four three two, and one pause and hold at this halfway point. Little dips for eight little mini pulses, seven, six, five, four, three, two, and one, so good hips to the mat. Let's go back down onto our side.

Let's go all the way down, holding our head with our hand. Both legs are straight, stacked, hips are stacked. Here we go. We lift flex that foot. Just a little bit higher than your hip. Pull everything in and shoulders down. Nice.

We got it reaching that leg nice and long, even longer for three For two, let's pause and hold at the top point that foot. Here we go. Little circle. Control it. Engage that leg more, more, more. So stretch behind the knee and visualize like circling a grapefruit. Good. Let's reverse.

We go eight. You go seven. You got it. Six, five, four, three, two. We're gonna sweep it forward. We sweep it forward. Bend kick it towards the back. Good. Let's flex it.

Point it to the back. Use those abs to control the movement. Good. And try to keep that leg hip height. The whole way through.

Four more. Good. Press those shoulders down for three. For two. And reverse. We kick it forward, sweep it to the back. Kick and reach. Good.

Keeping that leg up nice and engaged. Let's do four more. And three, and two, last one. We're gonna keep it to the back, tap the floor behind your left leg, and then in front of your left we go tap lift up and over, up and over every time. Plug it in. We got eight.

And seven. Six. For five shoulders down. Four. Three, two. Last one.

Perfect. Bend your bottom leg in. Top leg is just draped, relaxed. We're gonna focus on this single arm push up right palm in line with your shoulder. Here we go. Use this oblique help to lift your upper body up. We're twisting, looking at our mat for a hot second, and then bend that right elbow to tap the left.

I mean, yeah, you're bending the right elbow to tap the left elbow to the mat and then push away. Here we go. Breathe and plug in that belly. Couple more. Really actively pressing the shoulders down. That's the hardest part, especially that right shoulder wants to creep up.

Let's do a couple more here. Breathe, press away. Two more. Two and one forearm down. Let's lengthen our legs. We're on the sides of our feet. Plug in that belly, lift the ribcage towards the ceiling. Right arm is towards your legs.

We're gonna lift the hips. We're gonna go into this forearm plank, reach the arm overhead, tap the hip to the mat for seven For six, five, shoulders down, four, lift those hips a little bit higher for three. For two, and last one. So good. Bring yourself all the way up. Take a forward fold for me.

Let it go for a hot second and then slowly roll up through your spine. Let's cross our ankles here. We're gonna go up and over, so we're on all fours. Coming to this kneeling position, I want you to press your hips forward so they're right over your knees. We're gonna big step out with the right leg.

It's turned out. We're gonna lean into this right leg. Find this stretch for a moment. Just pause and hold here. Okay. Here's our crazy move of the day.

You're gonna press off of this right foot. So really press off. Hands are going down to the mat to catch yourself, and we're gonna kick and stretch that leg straight back. So big step out to the side with the right leg. You're gonna use your arms to bring your upper body up. You're catching yourself kicking back and then push off of your arms, lift your upper body, step out to the side.

We catch and reach back and step out. That leg, that right leg is turned out, so we can really do a big giant step that knee and toes are turned out. They're gonna stay out as you reach back. The bigger, the better, but you have to use your abs to control this movement and make sure you don't collapse to the floor. We got four more four. Reach it out. Reach it back for three. Good.

Control it for two. We got one more. We're gonna pause with that leg straight back behind us. Now I want you to square off the hips, plug in the belly flex the foot. We go down and up. We're just tapping and squeezing for eight, press those shoulders down, press your chest away from the floor, and then pull in that low belly.

We got four more. That leg, that right leg is super straight, for three. For two. And one, keep those toes flex. You're gonna use them.

Tuck them under. We're gonna press back into a three legged dog. Bring that left knee back to the mat. And right leg goes back to that little squeeze lift, and we go back. Pull it forward.

Lift that right leg. Right leg down. Left leg up. Left knee down. Right leg up. You got it.

Here we go. Flow through it. Bring that head back out in line with your spine. And let's do two more. Good. This huge movement feels so good.

And let's do one more. I know I lied, but this time, we're gonna tap that left knee to the mat. You're gonna Hold in that belly. You're gonna round your spine and pull that knee towards your chest. Tap the knee of the mat.

We go pull it up and in towards your chest. Give me four. For three. For two and one left knee to the mat. We're gonna lift that right leg back up.

This time, we're gonna turn it out again. We're gonna get rid of the right arm, swing the right leg forward, tuck your back toes on your left. The leg and the power through that left leg, find this lunge here. We go. Left knee to the mat. Take your left hand to the mat, swing the right leg back, catch yourself, Get it out of the way, step forward, tuck your toes, and lunge.

Here we go. Need a mat, swing it back. Bring it through, tuck the toes, find that balance. Good. We're flowing through it. The abs are helping with the balance, and the arms are supporting you as well. So you're controlling, lowering your upper body, and lifting.

Let's do a couple more, reach it back, and up two more to bring it through. And last one, we're gonna stay in our lunge and we're just gonna find a balance. Take your arms out to the side. Find a halfway point so both legs are bent. Plug in the belly, we go down an inch up an inch for eight, seven, six, five, four, there's more power in that right leg.

That right leg is the one we're focusing on. Three, two, and one. Left knee goes to the mat, sweep that right leg back. Last thing here. Arms are a little bit wider. We're gonna do a chest press, and we're gonna lift and kick that right leg up, and then keep it hip height as we straighten our arms. Good. I exhale as you press your chest away from the floor and give me four more four.

Three, we go two. And one, bring it in so good. You guys take this rest for a second. Childs pose, let it go and slowly roll up through your spine. We got another side to do.

So let's get started. Big step out with that left leg, toes and knees turned out. Find your stretch here first. So really press into that left leg. Good. We're gonna press off of the left leg.

Hands go down. We're gonna reach that left leg back, bend it. So it's hip height if you can, lift your upper body, use your arms, catch yourself, reach the leg back. Lift the upper body. And reach. Good. So we're flowing through it.

Do your best with this pace. If you need to go slower, you can, of course. Let's do a couple more. You got it for three. For two, really press into that leg.

Big step out to the side. And one, find a pause here. Square off those hips, flex the foot, we tap, we lift shoulders down. Squeeze. I want you to stretch behind the left knee, squeeze that glute and plug in your low belly. Try not to get into that back.

Give me four more for three. For two. And one, we're gonna take the toes to the mat, lift that right leg up Three legged dog, bring it through, right knee to the mat. Give me a little leg lift with the left. Take it down. Take it back. Reach it through.

Squeeze. Good. Press back. Bring that head back in line with your spine, plug in the belly. Good. Couple more.

Keep your breath going. And reach that leg higher, lengthen your spine more for two. And one more. This time, we're gonna take the knee to the mat. You're gonna scoop out your low belly, round your spine. So take your chin to your chest, take the knee to the chest, lift those hips, press into the palms. For four, you gotta three, Two.

One more. Good. Last little thing. Take that left leg up. Here we go. We're gonna get the left arm out of the way. Big step through with the left leg. Tuck the right toes back.

Find this lunge. Find your balance, right knee to the mat, right hand down first, left leg, goes back as you reach through, and here we go. Tuck your back to lunge. You gotta knee down. Reach it back. Bring your upper body up, good, and control it as it goes back. Here we go.

We got four more reaching it through big step. Don't forget about your abs. Plug those guys in toward your back. Just support your back through this. Let's do one more together.

And we're gonna stay in our lunge. Bring your arms out to the side, bend both legs. Shift forward slightly. So I want you to be on your left leg. That left glute is on fire, maybe wiggle your toes, put the weight in your left heel for four for three for two and one knee down.

Okay, Alide. We do have one more set. Your arms are wider. Good. Let's square our hips off a little bit. You're gonna squeeze, lift the left leg. Chest goes down and press away.

Here we go. Final eight, you guys. First seven. First six, shoulders are down. Five. Keep that leg lifted. Four. Squeeze and lift higher. Three. Two.

And one. So good. Take it all the way back. Childs pose. Let it go. Quick tuck of the toes. Press back to a down dog.

Peddle out those feet and slowly walk your feet underneath your hips. Maybe let's go mat with the part. So a little bit wider, you can bend your legs. Drop your head, shake it out, cross your forearms, sway side to side, and then drop the hands to the mat, and you can slowly scoop up the belly as you hang heavy and roll all the way up. I'm sweating.

I hope you had fun. Thank you so much.