PRO | Around the World Lunge Flow

So for this next section, you're gonna be home one red spring the same as what we were, and we're gonna stand up. We're gonna do lunges around the world. I love this because we're gonna hit the angle of the legs, the booty at all different angles. I'm gonna keep it at red. It's a good resistance, not too challenging, but also not too easy too.

It's moderate, but let me tell you once you've gone through all these combinations, you'll definitely feel it. So I'll put your foot in the middle here of your bed, your knees floating. Of course, you can put your hand forwards if you need to for stability. I always like to put my hand there first just to get it. So this is your classic like scooter. From here, I'm just gonna keep my hands on the hips because this is our starter.

The body's hinged forwards from the hips. And of course for the whole of this duration, you can either have your hands on your hips or the hands behind your head. I'll let you choose. I'm just gonna start here. And we're gonna go for about another four more, four, three, two, and one.

From here, we turn around, legs, leg. We turn around and we're gonna be in external rotation here, toes are up, let's put the hands behind the head, and we push out. So our goal is to try and get the heel. Hopefully, it's underneath my pubic bone, And you're in that external rotation. This is a killer for the glutes in that external rotation. I always call this the bum lifter to make sure your booty is smiling.

I know you're laughing at me now. There we go. Push out and in in that external rotation. Alright. Can we do four more? Absolutely. Four three two and one more. Now we're gonna go parallel.

We're gonna stay in this round the world here, but we're parallel. And I'm gonna scoot my foot a little bit over to join the other one because I need to make it a little bit more challenging. So if that leg is close towards the shoulder block and the other foot's gonna make a little bit more challenging. Now push out and in. Nies are bent.

You're in that little hip flexion here. And the arms are behind your head. I'm keeping it simple. If you wanted to add rotation, absolutely you could, but I'm just keeping it simple for today. Let's do a couple more.

One more. And then we bring it safely back to home. Carry on for the next leg. We take the leg forwards. Toes are against the shoulder block, standing up nice and tall, bend the stabilizing knee and push forwards and back.

You might need to adjust it a little bit to get. Remember, all of us are different heights, different lengths of lag, so bend your stabilizing lag and push forwards and back. So now we're gonna start working your quad here, your VMO, your vastus medialis right here. And if you really wanna be a superstar, We're gonna try. We're gonna do one more, and we're gonna try and relevee superstar. Oh, dear. I hope there we go.

I've got it. Showed us somewhat over your hips. And this is always a nice little option to test people's balance. Can we do about four more? Absolutely four three two, and one, come back up. Turning around. Here I am. Bend the knee. So I'm gonna make sure knees underneath, We're gonna push out and in. Woohoo.

This is definitely a lovely killer here. We're pushing out and in. I put my hand here because some of you're gonna need that support, but remember if you feel that you can pop your hand on your hip, absolutely. I'm just gonna keep my hand here so you can follow me. For shouting in. You go about four more.

Four three two and one more. Last but not least, we finish off the circle diagonally forwards, we're in our classic currency position. Push back and in, my toes, and I'm gonna place my hands behind the head because I can. It's like a little curtsy, like a little ballerina curtsy here. There we go, but I'm hinging forwards from the waist. By the time we finish this, we'll definitely feel those legs.

Four more. Four, three. Are we ready? Two. And one more. It's ready for the transition. We lift up. We place our hands on the bar. Now, once you use your abs to transition into plank, transition plank.

From here, we're gonna go into your up stretch, hips are back, back into your plank and bring the carriage forwards. So here's your up stretch, pike, rotation around your shoulder joint, bring the carriage forward. We exhale lift up, plank, bring it in a couple more, and up, plank, bring it in. One more, remember you're rotating around your shoulder joint, bring that carriage in, hold it there, walk the opposite leg, so I've got my right legs moving to the other leg because I'm going across the carriage, bringing that leg down, bring the carriage in, drop the knee down. It is a nice little transition there.

Don't worry. You could come down and walk around. Let's bring that leg back. Who's ready for around the world? Knees bent. We're gonna put our hands on her hips, so we'll place that hand there first just to test the water. I like to test the water.

There you go. So get my foot in the right position. So your toes are curled underneath, stabilizing knees bent, hinging from your hips. Keeping it relatively simple here. It's all attainable work that we can feel and do with control and precision We're going to good workout at the same time. That's what it's all about.

Push and keep the pelvis as quiet as you can. Oh, let's do a couple more. We can do this. One more and bring that carriage in. Let's go on our next journey.

Return around. Trying to get the healings underneath the pubic bone as much as I can. Towers are lifted. Let's take our hands behind our head. We're gonna push out and in.

Now the stabilizing leg can be bent if you want. There's nothing wrong with that. If that feels more comfortable, your knee doesn't feel so good. Absolutely. Or that length is fantastic too. Good. Push. Breathe.

Feel that external rotation, the sit bones are drawing up like an elevator. And you're standing on that stabilizing leg, and we're pushing out with resistance. That's just three more. Three two and bring it in. We're gonna stay here.

We're gonna go into parallel, but we're hinging from your hips back, hands back behind the head or on your hips. I'm gonna adjust my foot a little bit further towards my stabilizing leg here by the shoulder blocks, and we push out and in. Remember, don't be in a rush to move to that next movement. It's better you start in the correct position. You start and you finish in the correct position.

There we go. Push out and in hinge from your hips. Take your hips back and a little bit more power in those legs. I'm slowing myself down a little bit here. As do four more, four in. Three in, two in, one and in.

Turn around. My next leg is right here. Alright. There we go. My legs feel work. That's for sure, bending that stabilizing knee, hands behind your head or on your hips, I'll let you decide and push forwards and back. Now if you feel that that doesn't feel enough resistance, What you can do is move that leg a little bit further forwards, make it a little bit more challenging.

So find where you feel comfortable and you can feel the resistance, push out and in. You should feel it in your quad You're also gonna feel it in your glutes because your glute here on the stabilizing leg is stabilizing your whole body. You're supporting knees bent, and we're pushing out with a quad. So squeeze that leg at the top. Squeeze at full extension.

Now, we're gonna go for a gold medal here. One more. We're gonna try and add a releve. Remember this one, so let's go up onto your toes. Let's push. Gonna find your balance here.

It's all coming from your center. If your center is strong, the whole body is strong. I can't tell you that enough. And we focus. We wanna releve the stabilizing knees bent. Can we do four more, exhale. Four power.

Three, two, and one. Oh, I'm come down. Nice work. Turn it around. Even the external rotation here. Alright. Start to push that leg out and in.

Out and in, I've got my toes turned up, and I'm just pushing. And if I want, you can have your hands behind your head. The stabilizing leg can be extended or can be slightly bent. You find where you feel comfortable, I'm gonna be able to go into a full extension, so I'm staying there. Your choice.

Alright. Five more. Go. Five. Four. Excel three, exhale two, and exhale one. You've got one last round to go. Hand on your bar. Currencyy, find you in the ballerina here.

There's my inner ballerina coming out. We're curtsying and we're pushing back and in. And see if we can hold our hands behind our head or place into prayer. Whatever you feel comfortable, I'm gonna carry on what we did the other side. Pitch that body slightly forwards and push that leg back in your curtsy.

Blute max is working here as you push back. Five more, five. XL four. Excel three, exhale two, and bring it in, lift ourselves up. Ready for a fantastic transition. Put your hands down.

Hanswai. Now use your abs lift up, get into our plank, plank. There we go in our plank position. We do our long stretch backwards and forwards. Everything is staying stable. We're just moving at the shoulder joint.

We've got the laser beam reaching out to the crown of the head, and we do about three more of these. Keep strong. The legs are strong. Arms are strong. Breathe. As do one more, and then I want you to hold the plank, sternum over your bar, drop the knees down, lift yourself up, transition, back, and breathe.