60 min Cardio-Yoga Pilates-Boxing

60 min Cardio-Yoga Pilates-Boxing


[SILENCE] JEN: Hi. Welcome to CardiYoFit. My name is Jenn Menzer, and this is my colleague Susan Reardon. And we’re gonna take you through an hour
of a fantastic High-Low Cardio, Pilates & Yoga extravaganza. So, get ready. We’ll start off with our warm-up. So let’s take a nice deep breath in,
bringing the arms out to the sides and up. And exhale, bring the hands to heart’s center. And again, deep breath up and in. So if you’ve been with us for the past 3 workouts We always start out the same. Warming up the spine. Warmig up
the body. And then, getting into the good stuff. Once again, deep breath in. Ad exhale here. Good.
Let’s drop the hands down, by the sides. And then take a moment to notice the feet. Your feet are hip distance apart. And then your legs are parallel, feet parallel. So that you wouldn’t be able to see
your heels behind your toes. Slight bend in the knees, and then the shoulders back.
Sitting up nice and tall. From here, we’re gonna start out
by hinging up the hips. Bringing the hands down to the floor. Take a moment to roll down. Slight bend in the knees. And then just let the arms hang down
like a rag doll. Let the head be heavy. Keep a slight bend in the knees. Shift the bodyweight forward. So you’ve involved the balls of the feet,
as well as your heels. From here, look down between
your toes. Bend your knees a little bit more. And then place your right hand directly in-between both feet. From here, take the left arm
and reach it up to the ceiling. So you’re twisting over toward the left side
of your room. The gaze can either be up at the thumb or if that’s wicked awkward, you can look down. Stay for the inhale breath. On the exhale, bring the
left hand down. And then, extend the right hand
up to the ceiling. Continue to breathe. Inhaling and exhaling through
the nose. And then bring the hand back down. One more time, left arm reaches up. Stay here for the exhale breath. One more inhale breath. And then exhale to lower down. Last time.
Inhale, the right arm up. Stay for the exhale. Inhale, maintain the breath. And then exhale, bring the hand down. From here, we’re gonna open it up to
Malasana. which is a yogic squat. So the feet are gonna come
all the out to the sides of your mat. The toes will even
peak off of the mat. And then we sit all the way down. Bringing the hands together. Knees pushing into the elbows. Elbows
pushing into the knees. This is a big hip and groin opener. Stay here and breathe. If it feels good you can hop and do a little
bounce. Or shift from side-to-side. From here we’re gonna reach the right
hand to the floor towards your right pinky toe. And then we’re gonna squeeze,
and then lift left arm up. Squeezing the glutes
by the way. Look up toward the left hand. Stay for the inhale breath. You should feel the crease inner thigh
lengthening. And then, bring it down. Bring the left hand down. And then reach the right arm up. By now you should feel a little bit of
burning sensation in the inner thigh. It’s
totally normal. Bring both hands down. And then the hard part here, reach both arms
up and hold For 3 2 & 1 Slowly rise up to standing. And then bring the hands through the
heart’s center. And fold with a wide legged squat. One more inhale breath here. And exhale. We’re gonna come to Malasana one more time now that you’re a little bit more
open. Drop it down. Bring the hands to heart’s center. And one last time, right had down,
left arm up. Hold for 3 2 & 1. Left arm down, right arm up. Hold here 3 2 & 1 Both arms reach out. Think about opening the chest. Shoulders back. 3 2 & 1 Stand it up. And fold. Let the head be heavy. And then slowly walk the feet back
into hip distance apart. We’re gonna start off by taking a lunge with the right knee back and down. And then from here, lift
the arms up. This is Anjaneyasana.
Low lunge. Stay for the inhale breath here. On the exhale See if you can bring it a
little bit forward. Opening up into the right hip flexor. From here, place both the hands down
onto the floor. And then straighten the front leg. Maybe pulling the toes back towards you
to get a bigger hamstring stretch. So, we’ve opened up the chest. We’ve hinged and opened up the spine Now we’re working into inner thigh
hamstring hip flexors. Place that foot back down. And then step the right foot back
to meet the left. This time left foot comes back. Knee comes down. Ad then the arms reach out. We’re just warming up the body
so feel free to take your time here. Focus on your breath. Inhale. And on the exhale, see if you can come a little
deeper into that stretch Again, opening up the hip flexor.
Reaching forward. But be careful that the knee stays behind the
toe of the front foot. From here, hands come down to the floor. Straighten the leg. And lean back. Extra stretch here if you like, for the
hamstring. One more inhale breath. And exhale. Place the
foot down. Lift the back leg up and
step forward. Inhale to rise up to standing. On the exhale, bring the arms up
and overhead. Inhale here. And exhale, hands to heart’s center. Alright. We’re gonna take 3 Sun Salutations
to start getting our heart rate up a little
more. Ready?
SUS: Ready. JEN: Alright. Here we go. Inhale the arms up and back. On the exhale, Swan Dive forward. Inhale to a flat back. Maybe the hands
come on the shins. On the exhale, plant both hands and then step back to High Plank Pose. Stay for the inhale breath here. On the exhale, lower down. to low push-up, Chaturanga. Your shoulders and elbows are
at the same height. You’re hovering off the floor. Inhale, Cobra Pose. Thighs are down on the floor. On the exhale, curl the toes under. Slight bend in the elbows. And press back, Downward-Facing Dog. Inhale, to look between your hands. And then walk all the way up
to the forward fold. Inhale, rise up to standing. Exhale, the arms up and overhead. Inhale here. We come down again, Swan Dive forward. Here’s 2. Inhale, flat back. On the exhale, plant the hands Step it back. High Plank Pose. Hold here for one inhale breath. On the exhale, lower down,
Chaturanga. Low push-up. You’re hovering.
Shoulders-elbows same height. Inhale, drop the knees, lift. Cobra Pose. On the exhale, bend the elbows slightly, curl the toes, press back.
Downward-Facing Dog. Inhale, look between the hands. On the exhale, walk, step or jump,
infront of your mat. Inhale, flat back. On the exhale, fold. Here’s our last one. Inhale to slowly rise up to standing. Exhale, the arms come up and overhead. Inhale. On the exhale, Swan Dive forward. Inhale to a flat back. On the exhale, you have a choice to either
step back or, to jump right into Chaturanga. Plant the hands. And then either step back or, jump into the low push-up. Inhale. This time maybe Up Dog. So the legs are hovering off
of the floor. And then exhale, curl it back. Downward-Facing Dog. We’re here for 3 breaths. Stay for the inhale breath here. Stay for the exhale. 2 more. Inhale.
Shoulders down and away from the ears. Slight bend in the elbows. Once more, deep breath in through the
nose. And exhale. Inhale to bend the knees. Look forward on the exhale. Walk, step or jump, infront of your
mat. Inhale, flat back. And exhale, fold. Inhale, let’s rise it all the way up
to standing. And exhale, hands to heart’s center. Walk the feet together, big toes
together. On your next inhale, sweep the arms down
to the floor and then up as you sit into Utkatasana,
Chair Pose. We’re here for 3 breaths. It is a heat inducing pose, we’ve warmed up
the body We’ve started to pick the heart rate up. Now we’re gonna create a little bit more
heat within the body. Take a look at your fingers. Turn the pinkies in. Drop the shoulder blades down
and back And then look down,
can you see your toes? Stay for one more inhale breath here. On the exhale, straighten the legs
and fold. Hands come to the floor. Step it back, low lunge.
Right foot back. Knee comes down. Arms come up. Stay for the inhale breath here. Curl the back toes under. We’re going
to lift to a Crescent Pose. Right knee comes up. So squeeze the inner thighs together. To rise and find that balance. Stay for the inhale breath here. We’re gonna open up Warrior 2. Drop
the back heel down so it’s parallel to the floor. Arms reach out. Left arm forward.
Right arm back. And then deepen into that knee bend
in that front leg. Think about pressing the knee
towards the pinky toe. And on that back foot you’re pressing into the outside
pinky toe edge. So you’re creating a little bit of an arch
on the back foot. Think about ripping the mat in two. And really opening up the legs. Stay here for the inhale breath. Flip the Warrior. So you’re gonna reach palm up And then reach up and back. Let the right arm drop down to your knee
thigh hip. Stay for the inhale breath here. On the exhale, Modified Side-Angled Pose. So your left forearm, comes to your
left thigh. And then you’re going to reach
the right arm up to the ceiling. Stay here for the inhale breath. On the exhale, think about bringing your
left knee forward a little bit more. And then if you’d like to take a bind here, you can reach the right arm behind you. And then you grab onto clothing,
or onto your thigh. Stay for one more inhale breath. On the exhale, plant both hands And then step it back, Chaturanga,
high to low push-up. And we’re gonna do the same thing
other side. Inhale, Up Dog or Cobra. Exhale, press back.
Downward-Facing Dog. Inhale, look between the hands. On the exhale, walk, step or jump,
infront of your mat. Inhale, flat back. Exhale, fold. And then rise all the way up
to standing. Inhale the arms up and overhead. Exhale, hands to heart’s center. Utkatasana, walk the feet together;
big toes together. On your next inhale, sweep the arms
down to the floor and up as you sit back up
in your chair. Stay here for the inhale breath. Stay for the exhale. For a little more challenge, if you’d like Lift the heels, find your balance and hold. For 3 2 & 1 Forward fold. Inhale to step the left foot back. Knee comes down, low lunge. And then inhale the arms up. We’re gonna come up to our Crescent Pose
here, on the side as well. So again, think of scissor-like action of
the inner thighs coming together The more you squeeze the inner thighs easier it is to rise up.
Here we go. Hold here.
Stay for the inhale breath. On your exhale back heel flips down, so it’s parallel
with the back of your mat. This time right arm forward,
left arm back. And again, knee towards the pinky egde. Back foot, straight and strong pressing through the pinky side egde
of the foot. Creating that little arch in the legs. Ripping the mat in two. We’ve got our side angle pose again for–Oh I’m sorry. My bad. First, we’ll reverse our Warrior. Flip the palm up. And then reach it all the way up
and back. This is such a great stretch for the side body. Can’t believe I almost forgot it. Shame on me. Stay for the inhale breath. And now we’ll travel side angled pose. Right forearm onto right thigh. Left arm up to the ceiling. You have a choice of keeping the arm
here Or again, if you took the bind to
the other side. Find the behind here, on the side. Stay for the inhale breath. On the exhale, plant both hands and then step it through. Chaturanga, high to low push-up. Inhale, Up Dog or Cobra. Exhale, press back.
Downward-Facing Dog. 3 breaths here.
Inhale for one. And exhale for one. Inhale for 2. And exhale for 2. Inhale for 3. Exhale for 3. Inhale, look between the hands. Bend the knees. And again, walk, step or jump, infront
of your mat. Inhale to flat back. Exhale, fold. Inhale to rise all the way up
to standing. Continue to bring the arms up and overhead
on the exhalation. And then inhale, the hands to heart’s
center. We’re gona take a similar flow We’re gonna add a little bit more and
come to Bird Of Paradise Which is a balancing pose. So, take your time.
If it’s your first time you’ll watch Susan, you’ll take
the modifications with her Here we go. Walk the feet together, big toes together. Inhale the arms up and back, Utkatasana,
Chair Pose. Stay for the inhale breath here. On the exhale, try to lift both heels look in front of your mat,
find something to balance on. Maybe it’s your rug. Maybe you have something else you have on
the floor as your Drishti point. One more inhale breath. On the exhale, straighten the legs and fold. Step the right foot back, low lunge. Knee comes down on the rug. Curl the toes under. Squeeze the inner thighs and press up. Crescent Pose. Stay here for the inhale breath. Back leg is straight and strong. And in your next exhale, drop
the heel down open up, Warrior 2. Stay for the inhale breath. On the exhale, Flip your palm and reverse your Warrior. One more inhale breath here. On the exhale, Side Angle Pose. Left forearm, left thigh. Right arm up. So, here’s where you have a few
choices. You can choose to stay here, or, you can take it a little deeper. To start, we’ll take the bind with the
right hand coming behind the back. The next option is to bring your
left hand underneath and then grasp onto the hand as well. From here, look down towards your left thumb, on the toe-side
and then step it through. Lift the heel. Find your Drishti point on the floor. And then maybe you stay here Or, maybe you start to lift up. Find a point. The knee can stay bent. Or you can go to full extension. My hips don’t allow the full extension,
maybe yours does. From here, one more inhale breath. On the exhale, look down, lower the foot down. And then everyone will come to a
forward fold in front of the mat. So, if you’re with Susan, you’ll step
forward and hang. Nice deep breath in here. And exhale. Alright. We’ve got one more side. Walk the feet together. Big toes together. Inhale, sweep the arms up as you
sit back, Utkatasana, Chair Pose. Inhale, find your Drishti. Lift the heels. Hold the balance. See if you can lift a little higher
on the toes and hold. Squeeze the knees together. Feel the heat in the glutes. One more inhale breath. Hands to heart’s center, and fold. Let’s step with the left foot back. Low lunge. And then inhale the arms up. Stay for the inhale breath. Inner leg line squeezed together. Lift, Crescent Pose. Back leg straight and strong. Big deep bend in that front knee. Stay for the inhale breath here. We’re opening up Warrior 2. Back heel down, arms reach long. Remember to open up the inner thighs. Think length and rip up the mat. Flip the palm up Reach it back. Reverse your Warrior. One more inhale breath here. On the exhale, Side Angle Pose. Forearm to leg. Arm reaches up. Choose to either stay here. Or, take the bind, left arm
reaches behind. And then if you’d like to travel
further Right arm comes behind and you find the bind. Gaze is either down, at your big toe or, over the shoulder. If you’re coming on Bird Of Paradise into
this side look down at your big toe. Just in case you didn’t catch that. And then step it forward. Alright. Here’s the tricky part. Lift the heel first. Maybe your stay here, this is a great place to be, if you’re
starting out with Bird Of Paradise. Otherwise, find your Drishti. And then, see if you can come up
to the lift. Maybe you stay here Maybe the leg goes to extension Or as you can see, this is as close
as I’m getting. Breathe. And then slowly lower the foot down,
with control. If you’re with Susan, you’ll start to come forward onto
your mat. And then we’ll all finish in the Forward Fold. We’re gonna take one more Vinayasa. Inhale, to slowly rise all the way up
to standing. Continue through the exhale, as the arms
come up and overhead. Inhale, breathe. Exhale, Swan Dive forward. Inhale to a flat back. Engage the abs. Here we go. Plant and hands and either hop to your low Chaturanga, or you step it back. Inhale, Up Dog. And exhale, press back.
Downward-Facing Dog. Really nicely done. 3 breaths here. Exhale. And again, deep breath in. And exhale. One more time, inhale. And exhale. Inhale to drop the knees. And then press back to Child’s Pose. Take a moment, because we’ve got a huge Cardio circuit coming up with Susan
right here. Alright. Take a nice deep breath in. And exhale. Alrighty. Susan’s got an amazing kick-box Cardio
circuit for us. So let’s grab some water first. And then we’ll switch up.
Are you ready? Water bottle makes noise. Fun. Alright. SUS: Alright guys we’ve got a really fun and
dynamic Cardio Kick-Boxing circuit to do next. We’re gonna be doing 8 counts. So we’re gonna start off with
2 Jumping Jacks to a Burpee. Hop up to a fighting stance.
JEN: I’m excited. SUS: Jenn’s excited.
And then Jab Cross in the end. Are we ready, Jennifer?
JEN: Yes ma’am. SUS: Alright.
We’re gonna do this 12 times guys. Ready?
Here we go. And Jack, 2, Out, Up, Jab Cross. And Jack, 2, Down, Out, In, Up, Jab Cross. Jack, 2, Down, Out, In, Up, Jab Cross. JEN: I’m left handed, so you’ll guys will notice
I’m doing it differently from her. SUS: Down, Out, Up, Jab Cross. Jack number 4.
Down, Out, Up, Jab Cross. Jack, 2, Down, Out, Up Halfway guys. Jack, 2, Down, Out, In, Up, Jab Cross. Here’s 7. Down, Out, Up, Jab Cross. 8.
Down, Out, Up, Jab Cross. 9.
We’re worth it, Jen. Down, Out, Up, Jab Cross. Jack, 2, Down, Out, Up, Jab Cross. Jack, 2, Down, Out, Up, Jab Cross. Alright. Deep breath in. Now, we’re gonna take 2 Upper Cuts
from the front. 2, elbows to the front, step back to guard. 12 reps. Here we go. Up, 2, pull it back. Up, 2, down, pull it back. Up, 2,
JEN: These are fun. SUS: back.
Up, 2, Down, Pull it Back. Up, 2, Elbow, Return. Up, 2, Elbow, Bring it Back. 6 more guys. Elbow, pull it back. Up, 2, elbow Good. Up, 2, Elbow Last 3. 1 2
Pull it back. Up, 2, Elbow, Back. Last one. Elbow and back. Alright. Those are fun.
JEN: I know. Okay guys, now we’re gonna go into 4 Jump Lunges to 4 Alternating Back Kicks. Let’s start with the right leg back. Hands in guard position. We’re gonna Jump Lunge for 4. And then kick straight back, for 4. Ready, Jen?
JEN: Yes I’m. Here we go. 1 2 3 4 And right, left, right, left. Step back on the right. Round 2. 1 2 3 4 And right, left, right, left. Back on that right.
Here we go. Round 3. 1 2 3 4 And right, left, right, left. Back on that right. Here we go. 1 2 3 4 And back.
2 3 4 Back on that right.
Here we go. 1 2 3 4 Kick back.
2 3 4 And back on the right.
Go. 1 2 JEN: If I stop, I’m never gonna start again.
SUS: 3 4 SUS: I’m excited. 1 2 3 4 Step back on the right.
Go. 1 2 3 4 Kick back.
2 3 4 Back on the right.
Here we go. 1 2 3
JEN: You guys working? SUS: 4.
I am. 1 2 3 4 Here we go. Go. 1 2 3 4 Kick back.
2 3 4 Back on the right.
Go, Jenn! 2 3 4 Kick back.
2 3 2 more guys! Back on the right.
Go. 1 2 3 4 Kick.
2 3 Last one. Back on the right.
Let’s go! 1 2 3 4 Kick back.
2 3 & 4 JEN: Oh yeah! SUS: Bring it down to the mat.
JEN: These are great for the booty. Basic sit-up. Hands are in that guard position. Fist under the chin.
We’re gonna come up to a sit-up. Jab cross. Here we go. And 1. We have 20 of these. 2 3 & 4 Inhale down, guys. Exhale, lift. Here’s 5 6. Now we wanna make sure that our low back and glutes, don’t lift off of our mat. Exhale, as Jennifer is, on each punch. Good.
Halfway. 11 12 13 Heels down, guys. Press up.
14. Inhale down, lift it up.
15. 5 more. Here’s 5 And 4 3 2 & 1 Nice job. Alright guys. We need to grab a sip of water And take it through the whole series again From the beginning 2 Jacks, the Burpee, the up
and the Jab Cross. Ready for those Jacks, Jen? JEN: Oh yeah. Alright. 2 Jacks. Here we go. Here’s 1 2
down, out, in, up, Jab Cross. Go. 2,
down, out, in, up, jab cross. 3.
Down, out, up, jab cross. 4.
Down, out, up, jab cross. 5.
Down, out, up, jab cross. 6. Jab cross.
7. And 8. 9. Almost there, guys.
3 more. Stay strong. Last 2.
Here we go. Down, out, up And one more. We did ’em all.
JEN: We did! SUS: I was in the zone. Alright. Now. We have those upper cuts to elbow slam. 2 upper cuts in the front. Elbow slam in the back. Ready, Jen?
JEN: Oh yeah. 12 reps.
Here we go. 1 2
Pull it back 1 2
Slam And up, 2
slam, back. Up, 3 Up, 4, Back Uppercut, and boom.
Bring it back. Up, 2 Halfway, guys. Pull it back. Up, 2, Slam, Back Up, 2, Slam 3 more. Up, 2, Slam, Back. Up, 2, Slam, Back. Last one. Slam, and bring it back. Alright. Deep breath in. Now we have those Jump Lunges
to Back Kick. We’re always gonna start with
the right leg back. Step back with the right leg. Jump Lunge for 4, alternating back kicks
for 4. Put the hands up in guard position. And here we go. 1 2 3 4 And right, left, right, left. Back on the right.
Round 2. 1 2 3 4 And kick,
2 3 Right leg back. 1 2 3 4 And kick
2 3 4 Step it back. 1 2 3 4 And kick
2 3 4 Right leg back for 5. And 1 2 3 4 Kick back
2 3 4 Right leg back for 6. 1 2 3 4 Kick back
2 3 4 Right leg back, 7. Go!
1 2 3 4 Kick
2 3 4 Bring it back at 8.
Hit it, Jen. SUS: 2 3 4 SUS: Back. 2 3 4
JEN: I don’t take myself too seriously. SUS: I don’t take you seriously, either. 9! Go!
1 2 3 4 Kick back
2 3 4 And right leg back for 10.
Go. 1 2 3 4 Kick
2 3 Last 2, guys. Step it back.
Go. 1 2 3 4 Kick back
2 3 Last one. Step it back. Big legs. Here we go. 1 2 3 4 Kick back
2 3 & 4 Nice job.
JEN: Yeah! Let’s finish up with those abs! Heels on the ground guys. Come back. We have Sit-Up for a Jab Cross. 20 reps. Ready, Jen?
JEN: Ready! Here we go. 1 2 3 4 5 6 7 8 9 Halfway, guys. 10 more.
Stay strong. 10 9
Exhale on the lift, inhale on the down. Here’s 8 7 6 5 Last 4. Breathe.
3 Keep those belly buttons in; back flat
2. Last one. And bring it down. Nice job, guys! I want you to lengthen those legs. Somebody’s pulling you by your wrists, somebody’s
pulling you by the ankles Take a big inhale here. Exhale.
Slowly roll it up into seated position. Grab a drink of water. Jen’s gonna take us through
a Pilates circuit. Alrighty. JEN: Let’s grab a sip of water. SUS: My heart rate’s up. JEN: Oh yeah. JEN: So we’re gonna start
by coming down onto our backs. Feet are hip distance apart. Knees are bent. And we’re lying down on our backs. So, just to come into the difference between neutral
and scooped or neutral and imprint. So, Mr. Camera Man, I’m gonna
turn for you for a moment So, you can see the difference. Neutral spine. is when we have a little bit space
behind our backs. And it’s when our pubic bones
and our hip bones are flat.
So we can lay a cup of tea or, When we scoop the abs, we pull the belly button down
to the floor. Spine down to the floor. Pubic bone tips, up. It’s less of a booty thingy, and more of an Ab kind of
scoop. Is the best way to call it. So, when we’re bringing out legs
up in the air and any time we’re doing these Ab
exercises We wanna maximise our power house and also protect the lower back. So, we’re going for the scooping
position as opposed to maintaining the neutral,
here. Just like a crunch. If you’ve done crunches before,
which if you’ve been working with us we know you have! So, let’s bring the hands
behind the head Inhale to nod your chin
to the chest. Almost like you have an egg in-between
your chin. And then curl up to look at
your knees. Stay for the inhale breath. And then exhale to lower down. We’re going to do 9 more of
these. Inhale, nod; hold your egg exhale, curl up. Stay for the inhale breath. Exhale lower down. One more time with that breath
pattern. Inhale, nod. Exhale, curl up. Stay for the inhale breath. Exhale, lower down. Now we’re gonna do a 2 breath
count. So what that means is, inhale
to nod. Exhale, curl. Inhale, lower. Exhale, curl. Inhale, lower. Exhale, curl. Inhale, lower. Exhale, curl.
We’ve got 4 more. And, curl it up. 3 more. And curl it up. 2 more. And curl it up. 1 more. Curl it up. Hold here. Stay for the inhale breath. On the exhale,
bring your hands over to your hips, palms face down,
arms are long We’re gonna move into the 100s next. Remember to scoop the abs. Flatten the back on the mat. Pull the belly button down. From here, lift the legs up to
table top. Here we go. Inhale to palm the hands
down to the floor for 5. And then exhale to still palm the hands
for 5 Breathe up. We’re gonna start now. Inhale.
2 3 4 5 And exhale
2 3 4 5 Inhale
2 3 4 5 Exhale
2 3 4 5 Here’s 30. 2 3 4 5 Exhale
2 3 4 5 And 40. 2 3 4 5 Exhale
2 3 If you want to ramp it up, you
can extend the legs. 2 3 4 5 Inhale
2 3 4 5 Exhale
2 3 4 5 Here’s 70 2 3 4 5 Exhale
2 3 Get fancy. Bend one knee, keep
the other straight. 2 3
And switch the legs. 2 3 4 5 Exhale
2 3 Last 10. 9 8 7 6 5 4 3 Don’t drop. Inhale, lift. Exhale, lower all the way down,
hug the knees to the chest And breathe. Stay for the inhale. And exhale. From here, we’re gonna rock up
to a sitting position. Feet on the floor. Just about hip distance apart. We’re gonna start out with
the roll back. So, we’re still scooping the abdominals. So I’m gonna come to the sides
for the Camera Man, just to get an idea. Now, with the roll backs, feet are either hip distance apart or, little bit easier to bring the knees together. With the roll back, we’re scooping down just to our tailbone. The arms are reaching forward. On the exhale, we’re gonna roll back
to the tailbone Abs engaged.
Stay for the inhale breath. Exhale, roll forward. And inhale, stack up tall. As if you’re stacking into a
high-back chair. One more time, just to prepare. Roll back, C-curve the spine,
just to your tailbone. Shoulders are down, chin is up. Stay for the inhale breath. Exhale, roll forward. Bring your head down to knees. And then, inhale back up, nice
and tall. Alright. We’ve got 8 more. Reach the arms long. Get your sitting bones, butt bones,
down to the floor. Here we go. Inhale, prepare. Exhale, roll back. C-curve the spine, Pretend you have a beach ball,
or Pilates ring in your hands If you have one at home, great place to grab it. Stay for the inhale breath. Exhale, roll forward. Bring your forehead to your knees. Inhale, stack up tall. 7 more.
Exhale, roll back. C-curve the spine. Stay for the inhale breath. Exhale, roll forward. Inhale, stack up tall. Exhale, roll back.
C-curve the spine. Stay for the inhale breath. Exhale, roll forward. Inhale, stack up tall. We’re gonna add a little bit more
here. Exhale, roll back;
C-curve the spine. Stay for the inhale breath. Hold, for the exhale. One more inhale breath. Exhale, roll forward. Inhale, stack up tall. 3 more left. Roll back;
C-curve the spine. Stay for the inhale breath. Hold, and stay for the exhale. Abs are burning.
Stay for the inhale breath. Exhale, roll forward. Inhale, stack up nice and tall. Last 2. Exhale, roll back.
C-curve the spine. Stay for the inhale breath. Stay hold. Breathe, maybe smile. One more inhale breath. Exhale, roll forward. Inhale, stack up tall. Last one. 3 breaths in the back.
Here we go. Exhale, roll back.
C-curve the spine. Stay for the inhale, 1. Hold for the exhale, 2. Inhale, maintain the breath, 3. Exhale, roll forward. And stack up tall. Good. We’re gonna roll back
just for a moment. Hug the knees to the chest.
Take a little break. Stay for the inhale breath. And exhale, plant the feet. And then come back to the roll
back position. So this time, instead of a round back we’re going to do with a flat back. These are a little bit harder. So if they don’t feel good, Continue with the roll back. You’ll get just as much work. So, Mr. Camera man, Nice flat back, here.
Instead of the scoop. We’re gonna reach the arms up to the
ceiling as if we’re holding onto that beach ball
or Pilates ring. It’s a small movement. We will lean back, with a flat back. Look up to the ceiling. The abs with shake, it’s totally
normal. And then we’ll reach up still with that flat back. So there’s no curving here, at all. We’re working transverse abdominals. Lower back erectors. And the obligues. So.
Ready, Su? JEN: Alright.
We’ve got 8 as well. Reach the arms up to the ceiling.
Hold your ball. And if this is too much, the hands can always be forward. Inhale, stay for the breath. On the exhale, lean back with a flat back It’s not a big movement. Stay for the inhale breath. On the exhale, lean it forward. Inhale. Exhale, lean back. Flat back. Stay for the inhale breath. Exhale, forward. Notice if you’re shoulders are rising up. Drop them down, draw the navel in. Stay for the inhale breath. Exhale, lean back. Flat back. Stay for the inhale breath. Exhale, bring it forward. We’re gonna add an extra breath pattern. Just like we did.
We’re halfway there. Exhale, lean back. Flat back. Stay for the inhale breath. Hold, and stay for the exhale. Think shoulders back, chest wide,
lift up. Inhale.
You can see me shaking. Bring it forward.
We’ve got 3 more. Stay for the inhale. Exhale, lean back. Flat back, chest up, shoulders back. Inhale. Stay for the exhale. One more inhale breathe.
Breathe… And bring it forward. Last 2. Hip flexors, if they’re tight you can straighten the legs to ease them
off, if you’d like. Inhale. Exhale, lean back. Stay for the inhale breath. Stay for the exhale. Can you guys see me shaking?
It’s totally normal. Inhale. Exhale, bring it forward. The shaking is a neurological response
to the stress. And the stress is the workout.
So it’s a good stress. One more inhale breath. Exhale, lean back. Flat back. Stay and hold for 5. 4 3
Smile 2 & 1 Inhale, bring it up. Exhale, roll it all the way back. Hug the knees to the chest. Those are always the good one. We’re gonna give the abs a little
bit rest. Then we’re gonna come into some
lower back exercies. So, take your time rolling up. And then let’s make our way
onto our backs. The first one is going to be a more traditional, lower back extension with a 4 count breath. So, to start, bring your hands underneath
your chin. And then the 4 counts are going
to be Inhale, lift. Exhale, open the arms like a T. Inhale, bring the hands underneath the chin. Exhale, lower down. We’ll do it like that for 4, and then we have the option of
lifting up the legs as well for 4. So we’ll do 4 & 4. Here we go. Draw the navel in. Shoulders down, away from the
ears. Glue your chin to your hands, hands to chin,
and then you lift. Your gaze is at the top of your mat. As opposed to up forward, at the television. Try not to cling your neck.
We’re going the same thing for 8 counts. Inhale to lift. Exhale, open. Inhale, bring it in. Exhale, lower down.
Here’s 1. Inhale, lift. Exhale, open.
Draw the navel up to the floor. Inhale. Exhale, down. Inhale, lift. Exhale, open. Inhale, bring it in. Exhale, lower down. Last one without the legs. Inhale, lift. Exhale, open. Inhale, bring it in. Exhale, lower down. Option to bring your legs with you. Inhale, lift Exhale, open. Inhale, bring it in. Exhale, lower down. 3 more. Inhale, lift. Exhale, open. Inhale, bring it in. Exhale, lower down. Inhale, lift. Exhale, open. Inhale, bring it in. Exhale, lower down. Last time. Inhale, lift. Hold. Open the arms. Hold. Hands under the chin. Oh yeah.
Hold. And lower down. Let’s push back to a Shell Stretch. Shell stretch is pretty similar to
Child’s Pose. The only difference is that, instead of
taking a flat back like we do in Child’s Pose, we round the spine in Shell Stretch. And the reason is,
we just did a whole bunch of extension. So now we’re coming into fraction
to counteract the pose. The next thing we’ll do is come into our Swan Dive. Swan Dive is one of my favorite
lower back exercises. If you’re a swimmer, this will be
really familiar to you. The inhale, is to prepare. Keep the hands down, palms down,
elbows down. In kind of like sticking up position. The exhale is to lift to a hover.. So the arms and legs come up to
a hover. And then the next inhale, we reach
the arms forward and back. Lift the chest into extension. And then we come back to the
hover position. So, to go again. Reach. Lift. Exhale. Inhale, sweep it up. Bend the elbows. Exhale.
Reach it forward. So we’ll start here. Exhale, to lift to a hover, and reach
the arms forward. Inhale, sweep and lift the chest. Exhale, bend the elbows, come to
a hover, reach the arms long. Inhale, sweep and lift, you’re coming into an
extension here. We’re coming back to neutral here. And here.
Hopefully, that makes sense. Lift the chest here. Hover here.
So you’re parallel to the floor. Reach the arms. Inhale, lift. If you touch your neighbor, no big deal. Hopefully, you’re doing this
with your best friend. And reach. We’ve got 4 more.
Sweep the arms back. Bend the elbows, exhale. 3 more. Inhale, sweep. Gaze at the top of your mat.
Bend the elbows. 2 more.
Inhale, sweep. Bend the elbows. Reach it forward. One more time.
Inhale, sweep. Lift. Bend the elbows. and lower all the way down. Let’s take a Shell Stretch, here. 2 ways to do it.
And I’ll show you both. The first one, the elbows are bent, hugged in.
Hands are nice and wide, the toes are pointed. Kind of like a Rocking Chair,
a Rocking Horse. The inhale, is to lift up into an extension. And then on the exhale, we lower the elbows down, and
lift the legs up. Gaze is down to the floor. We inhale, lift the chest. We exhale, bend the elbows, lower down,
lift the legs. Alright. Now. Here’s the fun part.
Here’s option 2, you can stay there or, you can ramp it up, and I’ll show
you how. Inhale, lift. Exhale, hands Inhale, lift. Exhale, hands. Inhale, lift. So you’ve got 2 different options. Come on down. We’re gonna do 8. Point the toes. Keep the arms together and in. Palms face down. Here we go. Inhale, lift. Your choice of arms. Exhale. Inhale, lift. 2.
Exhale, lower down. Inhale, lift.
I’m gonna add the arms from here now. Here’s 4. Here’s 5. Here’s 6. Here’s 7. And last time. Lift. Lower all the way down. And Shell Stretch, especially after that one,
is a big extension of the spine. Round spine. Alrighty. From here, We’re gonna come onto our backs. Start working the abs once again. So, the first ones are going to be
a Roll Up. The last will be a Roll Over. So, we’re gonna do 8 of each. The roll up, we start from the head, and come to the tail. The other way, when we do a roll over,
we start from the tail, then come to the head. So, it’s perfect. Alright. So, let’s take it down. We’re gonna do the first 4, in
what’s called the 4 count breath Which is an inhale to lift,
exhale down Inhale, up; exhale, back. Then, once we know what we’re
doing We’re gonna go for just 2 counts.
So, it’s a little bit harder. So, let’s bring the arms up
and overhead. You can either flex, or point, the toes. Your choice. Whatever helps you to keep the
long leg. The inhale is to bring the arms
up to the ceiling and nod the chin. The exhale, is to come all the way up
and over, reach to the toes. The inhale, is to start to come back up. And then exhale, roll all the way down. Arms overhead. We’re gonna do that one more time,
with a 4 count. Inhale, arms. Nod chin. Exhale, curl it all the way up. Inhale, roll it back. Exhale, roll it all the way down. And I lied, we’re gonna do 2 more
like that. Inhale, arms up. Exhale, bring it forward. Inhale, halfway. Exhale, roll it all the way down. One more time, 4 breath pattern. Inhale, arms up. Exhale, roll it forward, peel yourself off. Inhale, halfway. Exhale, all the way down. Here’s the 2 count breath. So in the inhale, we’re coming all the way up to our toes. The secret is to draw your navel in. Squeeze your butt, and think about lengthening through
the legs. Whether that’s through a point,
or a flex. Ready, Su? SUS: Ready.
JEN: Here we go. Inhale to come all the way
up and over. Exhale. And again, inhale. Exhale. 2 more.
Inhale. Scoop the abs.
Exhale, lower down. One more time, draw the navel in.
Legs long. Inhale. Shoulders down. Exhale. One vertebra at a time. Oh yeah. Alright.
Let’s give the knees a little hug. And then we’ll come into our Roll Overs. Roll Overs; we’ll start with a 4 count
breath for 4. And then we’ll go into a 2 count breath
for 4. So, with our Roll Overs, we’re gonna start with our legs long. And the palms face down. The inhale is going to bring the
legs up towards the ceiling. The exhale is bringing the legs
up and overhead so the legs are parallel to the floor. Inhale, to slowly roll down one vertebra at a time,
until you feel the tailbone down. And then the exhale, is to lower the legs all the way
back down. 3 more.
Just like that.. Inhale, lift. Exhale, up and over. Inhale, start to roll. Exhale, lower down. You have a choice of rolling all the way
down to the ground. Or it’s a little harder to stop at a
diagonal. So, I’ll do that choice for you here. Inhale, lift. Exhale, up and over. Inhale, start to roll down. And exhale, you will notice that my legs
this time just come to a diagonal. Little more work here.
Last time. Inhale, hinge. Exhale, up and over. Inhale, roll. Exhale, diagonal. Last 4.
We’re inhaling all the way up and over. Here we go.
Inhale. Exhale. 3 more.
Inhale. Exhale. Last 2.
Abs are shaking. Inhale. And exhale. Last time.
Inhale. And exhale. Roll up the diagonal if you’re holding here
for 3. 2 & 1 Knees in; hug it in. Let’s reach the arms all the way
up and overhead. Legs long. Take a nice stretch for the abdominals. And exhale. Good. Let’s sit up.
Using our roll up. Inhale the arms up to the ceiling. On the exhale, roll it all the way up. And then let’s come into the sitting
position. Alright.
So, I saved the best for the last. This is rolling like a ball. This is probably the most fun
Pilates exercise. So, I’m gonna come to the side one
more time and show you how it looks. The inhale is to roll back. The exhale, is to come up. And the goal is to find balance on your sitting bones. So, choices for the hands, one is underneath the knees. Which is, I would say, the easiest to do. 2, is the hands down at side of the shins. 3, is hands by the feet. Which is going to be hardest,
you’re the most tough. You’re using that scooping like action
in the abs and you’re working abdominals, obliques, lower back erectors, glutes, shoulders… It’s an awesome exercise for
total body. So, the way it goes, and it’s quick so you’ll see it
in a second. You inhale, just to the shoulder blades and then you exhale to this position
here. Think about chest forward, shoulders
back Although, if you’re arms long,
you’re keeping the abs tight, it’s okay So, little prep. Inhale, roll the the shoulders. Exhale, up. Find the balance on the tushie. It’s a lot harder than it looks. Very easy to tap down. So, we’ve got 10 of these. You have a choice.
You’re either holding here. At the ankles, or, at the heels, which is
the hardest. I’m gonna start here, and then if I’m doing okay you’ll see me move down. Remember, I’m working as hard
as you are. Here we go. Ready, Su?
SUS: I’m ready. JEN: Lift the heels up. Chest is forward. And we roll back. Inhale to the shoulders. Exhale, lift up. 1.
See you already caught it. Inhale. Exhale, lift to no toes. Good.
Inhale. 3 4 Harder at the heels.
5. And lift.
6. One more. 7.
No touch toes. So close! And for 8, find the balance.
2 more. And 9.
We’re gonna hold on 10. Hold it up on 10. Hold, hold, hold, hold. Inhale, squeeze knees together. Exhale, roll all the way back. And arms, legs long. Oh yeah! Really nicely done. So, I got the heart rate back up. Because Susan’s gonna take
it even higher. So let’s get ready for another Cardio blasting series. Grab a drink of water. And then, we’re gonna switch it up. Alright everyone. Let’s start with a nice, long inhale. Legs long in front of us. Tummy in, belly button draw in
to our spines. Shoulders down and back.
And we’re gonna inhale arms straight up. And as we exhale, we’re gonna forward
fold reach for our toes, shoulders down
away from our ears. And if we can’t get to toes we’re going to shins, or ankles,
or knees, wherever our body allows us to. And here we’re gonna take a big
deep breath in through our nose We’re gonna exhale and just try to bend down just a little bit deeper. Keeping those shoulders down. Feeling really great about all
the hard work that we’ve done today. And then we’re gonna roll it back. One vertebra at a time, to a
seated position. Let’s take that right leg And we’re gonna cross it over
to that left leg. With our left elbow, we’re gonna
gently go right above that right knee and push it out and away from us to
the left side. Shoulders down and away from our
ears, nice and tall. And we’re gonna turn and look
over that right shoulder. Let’s stay here for one deep breath in. And exhale. Good.
Turn it back to center. Extend the right leg out. Let’s take the left leg, cross it over the right. right knee right above– I’m sorry, right elbow right above that
left knee. We’re gonna push that left knee out
gently. And shoulders down, nice and tall. Slowly turn, looking over that
left shoulder. Nice, spiral twist, here. Working out all those kinks
from our hard work today. Alright.
Now let’s bring it back to center. I’m gonna have you go to
stacked knees so just swing your legs around. Sit comfortably in front of your mat. We’re gonna inhale, the right arm straight up, big deep breath in here And we’re gonna exhale.
Reach it over to the left. Nice lateral bend. You can have
your left fingertips on the floor for balance. Let’s take a big deep breath, here. As you exhale, try to bring that stretch
just a little bit deeper. Thinking about picking your ribcage
up away from your hipbones. And let’s bring it back to center. Nice job. Same thing on the left. Inhale up on the left hand. Exhale, reach it over to
the right side. And let’s take another deep
breath in here. Exhale, try to bring that reach a
little bit deeper. Again, the ribs up away from
the hipbones. And let’s bring it back to center.
Excellent. Let’s just bring our right ear
to our right shoulder. Dropping those shoulders down
as low as we can. And then just turn the head 360, big circle,
chin to chest, nice and slow. Feeling every movement. Coming back, right ear to right
shoulder Gently place our fingertips above our temple on the left side.
And pull that right ear down to our right shoulder. Again, very gently. Left fingertips are reaching for
the floor. Good. And then let’s just change it over to the
left side Left ear to left shoulder. Excellent. Let’s put our palms flat on the
mat, in front of us. Let’s step our knees back
so we’re in a nice flat back position. And let’s just stretch our that low back, after that work with Jennifer
with a little cat cow. So let’s round it up.
Tucking that chin to chest. And hold it here.
Big stretch up, round like a rainbow. And then exhale, flatten the back out, look
straight ahead. And let’s inhale,
round it up. We’re gonna go through 4 of these
guys. Here’s number 2. And exhale, flatten it out and
look forward. 2 more. Big inhale here. And exhale, flatten it out. And one more big deep breath in. And exhale, flatten it out. Great job guys. Walk those hands back, and we’re gonna take our right leg
and we’re gonna bring it forward. So we’re in a lunge position. I’m gonna ask you to curl your toes
under on that left foot and lift that left knee off the mat. The left hip, we wanna bring it forward. Tucking it forward, so our tailbone is
parallel to the floor. And we have a nice straight line from our ear, our shoulder, our hip, and our knee. Arms reach up to the ceiling. Keeping those shoulders down away from
our ears. Pushing that hip forward
on that back leg. Tailbone parallel to the floor. Fingertips up high. And we’re gonna bring those
arms down. Step forward to the front of our
mat. And grab that left foot for our
quad stretch. So find your balance. Maybe a little spot of the floor that you
find to fix your gaze on. Right knee stays soft. Left knee is pointing straight to the ground. And release. And let’s take the quad stretch on the
right, since we’re here already. So, find your balance. Grab that left foot. Bring your heel to the glute. Left knee is soft, shoulders are down,
abs are in. And we’re going to release that right
leg and step back into a lunge position. We’re gonna sink down to our lunge
position. Making sure that the knee’s
over the ankle on the front leg. Tucking that tailbone forward. Again, having that nice straight line. Ear, shoulder, hip, and knee. Arms come up. Fingertips to the ceiling.
Shoulders down away from our ears. Really tucking that tailbone forward. Big deep breath in. Relax. Let’s take one more, because
it feels so good. Inhale here. And exhale. Excellent.
Bring both the legs in front of your mat. Lace your fingertips together
behind your back. Squeeze those shoulder blades together
as if you’re cracking an egg and then hands down low. Keeping those knees soft. Making sure we’re not locking
that knee joint. Shoulders down and away from
our ears. Excellent. Let’s bring our hands in front. Stack one hand on the top of the other. Palms straight out. Shoulders down and away from
our ears. Knees are soft, tummy in. We’re gonna take one big
deep breath in here. We’re gonna curl our chin to
our chest. And exhale. Press it out, nice round back knees soft, pressing the weight
into your heels. Spreading those toes out for balance. And release. Let’s bring left arm up for
tricep stretch. You either want to go above or
below the elbow joint. So, reaching those fingertips
down our back. Just a little bit of gentle pressure. Keeping the tummy in tight.
Again, knees are staying soft. And change to the other side. Really feeling that stretch. Walking our fingertips down our back. And release. Thank you for joining us this week
for CardiYoFit. I’m Susan, this is Jen. And we’ll see you next week. [MUSIC]