1 00:00:01,170 --> 00:00:03,090 Hi, welcome to our exercise class today. 2 00:00:03,090 --> 00:00:05,430 We're gonna be doing some full body workouts 3 00:00:05,430 --> 00:00:07,510 that are gonna be mainly yoga based. 4 00:00:07,510 --> 00:00:10,320 We're hoping to have everyone that's participating today 5 00:00:10,320 --> 00:00:11,520 be as safe as possible 6 00:00:11,520 --> 00:00:13,350 while also getting their heart rate up. 7 00:00:13,350 --> 00:00:15,510 So before we kind of get into the yoga 8 00:00:15,510 --> 00:00:17,820 we're gonna start with some warm up exercises 9 00:00:17,820 --> 00:00:21,690 and we're gonna let Madison begin and I'll explain as we go. 10 00:00:21,690 --> 00:00:23,250 So first off, we're gonna be starting 11 00:00:23,250 --> 00:00:26,640 with some shoulder roll and as we're going 12 00:00:26,640 --> 00:00:27,870 I'm gonna also be explaining 13 00:00:27,870 --> 00:00:32,130 that Allie here will be doing the easier exercises today. 14 00:00:32,130 --> 00:00:33,810 Madison in the middle will be completing the 15 00:00:33,810 --> 00:00:35,850 medium intensity exercises 16 00:00:35,850 --> 00:00:38,040 and Josh all the way to the right over there 17 00:00:38,040 --> 00:00:40,620 will be completing the harder intensity exercises. 18 00:00:40,620 --> 00:00:43,290 So feel free to do follow along 19 00:00:43,290 --> 00:00:44,550 with the instructor that you feel 20 00:00:44,550 --> 00:00:46,800 most comfortable doing So with. 21 00:00:46,800 --> 00:00:48,960 so now we're gonna be doing some arm swings just 22 00:00:48,960 --> 00:00:51,880 in front and behind get some good workout in 23 00:00:53,375 --> 00:00:57,104 a little shake out, getting that upper extremity 24 00:00:57,104 --> 00:00:59,223 ready to do some yoga. 25 00:01:00,960 --> 00:01:02,830 nice leg shakes now 26 00:01:06,090 --> 00:01:11,090 and some leg rollout, hearing some popping and cracking. 27 00:01:12,090 --> 00:01:14,040 So we know we're doing something right. 28 00:01:15,439 --> 00:01:16,272 All right. 29 00:01:22,419 --> 00:01:23,369 Okay, perfect. 30 00:01:23,369 --> 00:01:24,900 So now we're gonna be starting with some cardio. 31 00:01:24,900 --> 00:01:25,890 Everyone can begin. 32 00:01:25,890 --> 00:01:27,600 We're gonna see Allie to the left. 33 00:01:27,600 --> 00:01:30,000 She's going to be doing the beginner exercise 34 00:01:30,000 --> 00:01:32,130 of just getting her body moving 35 00:01:32,130 --> 00:01:34,110 to the right and then to the left 36 00:01:34,110 --> 00:01:36,960 Madison's completing just a normal what you would imagine. 37 00:01:36,960 --> 00:01:40,110 Jumping Jack and Josh to the right is adding a little bit 38 00:01:40,110 --> 00:01:42,300 of extra coordination with bringing his arms 39 00:01:42,300 --> 00:01:45,240 out in front as well as to the side. 40 00:01:45,240 --> 00:01:47,643 And we'll be doing this for about 20 seconds. 41 00:01:54,930 --> 00:01:57,240 Perfect. Okay Now go ahead and take a break. 42 00:01:57,240 --> 00:01:58,830 Okay. Now we're gonna go ahead 43 00:01:58,830 --> 00:02:00,870 and continue on with the cardio. 44 00:02:00,870 --> 00:02:03,810 So if you guys can go ahead and begin, we're gonna see Allie 45 00:02:03,810 --> 00:02:08,100 to the right here, doing some hot, some low stepping. 46 00:02:08,100 --> 00:02:09,120 We'll see Madison 47 00:02:09,120 --> 00:02:11,610 in the middle here doing some higher stepping. 48 00:02:11,610 --> 00:02:14,040 And then we'll see Josh over here doing high knees 49 00:02:14,040 --> 00:02:16,890 while incorporating his arms to get some good work at it. 50 00:02:16,890 --> 00:02:18,000 We're gonna continue 51 00:02:18,000 --> 00:02:20,563 for another 10 seconds to get the 20 seconds of it. 52 00:02:29,280 --> 00:02:30,570 Okay, next we're gonna be beginning 53 00:02:30,570 --> 00:02:32,340 with the upper extremity workout. 54 00:02:32,340 --> 00:02:33,660 You all can go into your positions. 55 00:02:33,660 --> 00:02:37,050 Now while I explain them, ally over here is in quadruped 56 00:02:37,050 --> 00:02:39,900 which means that she's on her knees and on her two arms 57 00:02:39,900 --> 00:02:42,510 you can shift your weight forward to the front 58 00:02:42,510 --> 00:02:45,480 of your body to put some more weight on your arms. 59 00:02:45,480 --> 00:02:47,130 Madison's in the downward dog. 60 00:02:47,130 --> 00:02:47,963 So make sure 61 00:02:47,963 --> 00:02:50,010 that you keep your legs as straight as possible. 62 00:02:50,010 --> 00:02:51,540 You're gonna wanna engage in the arms 63 00:02:51,540 --> 00:02:53,610 and get the shoulders nice and tight. 64 00:02:53,610 --> 00:02:57,390 And Josh over here is an upward facing dog, which he has. 65 00:02:57,390 --> 00:02:58,380 Feet are flat back here. 66 00:02:58,380 --> 00:03:01,200 If you can tell, and he has a lot of pressure on his arms. 67 00:03:01,200 --> 00:03:02,400 He's keeping his back nice 68 00:03:02,400 --> 00:03:05,055 and straight and his neck nice and straight. 69 00:03:05,055 --> 00:03:08,972 we're gonna be holding this for 30 seconds now. 70 00:03:21,642 --> 00:03:23,700 Okay, go ahead and relax everyone. 71 00:03:23,700 --> 00:03:25,550 We're gonna take a little rest break. 72 00:03:29,880 --> 00:03:32,250 All right, the next one's gonna be a co-pro variation. 73 00:03:32,250 --> 00:03:34,440 So if you can go ahead and get into positions 74 00:03:34,440 --> 00:03:36,780 we'll see Allie over here, who's suit in on a chair. 75 00:03:36,780 --> 00:03:39,300 So she's gonna be putting some weight through her arms 76 00:03:39,300 --> 00:03:41,490 and she'll just be putting some pressure there 77 00:03:41,490 --> 00:03:44,430 while also keeping her back nice and flat as well. 78 00:03:44,430 --> 00:03:46,260 Madison, over here 79 00:03:46,260 --> 00:03:48,660 you see she has a pillow or something soft 80 00:03:48,660 --> 00:03:51,180 underneath her hip to give herself a little more support. 81 00:03:51,180 --> 00:03:52,860 And she's also again, putting some weight 82 00:03:52,860 --> 00:03:54,750 through her arms to get that stability. 83 00:03:54,750 --> 00:03:56,613 She's looking up, Her back is flat. 84 00:03:57,515 --> 00:03:59,880 If you notice Madison, Josh 85 00:03:59,880 --> 00:04:02,160 and Allie all have their toes flat on the ground. 86 00:04:02,160 --> 00:04:05,100 So that's definitely an important piece of this pose. 87 00:04:05,100 --> 00:04:07,080 And Josh here is doing the same thing. 88 00:04:07,080 --> 00:04:08,280 His hips are on the ground. 89 00:04:08,280 --> 00:04:09,630 His back is nice and straight 90 00:04:09,630 --> 00:04:13,020 and he's engaging his muscles as well 91 00:04:13,020 --> 00:04:15,660 as engaging his core and his arms. 92 00:04:15,660 --> 00:04:17,140 So we're gonna be doing this 93 00:04:17,140 --> 00:04:19,567 for about 10 more seconds until we take a break. 94 00:04:28,230 --> 00:04:30,173 All right, go ahead and take a break guys. 95 00:04:36,420 --> 00:04:37,253 Next we're gonna go ahead 96 00:04:37,253 --> 00:04:39,660 and start our lower extremity exercises. 97 00:04:39,660 --> 00:04:41,310 So these three individuals are gonna start 98 00:04:41,310 --> 00:04:44,010 with doing their chair pose variation 99 00:04:44,010 --> 00:04:45,510 to the left of your screen. 100 00:04:45,510 --> 00:04:47,760 We have Allie, who's doing a chair pose variation 101 00:04:47,760 --> 00:04:51,270 with a chair behind her for safety and stability right now 102 00:04:51,270 --> 00:04:52,200 her hands are to the front. 103 00:04:52,200 --> 00:04:54,750 But if she wants to add a little more balances 104 00:04:54,750 --> 00:04:56,880 she can bring them out wide. 105 00:04:56,880 --> 00:04:59,580 Madison in the middle is doing a chair pose as well. 106 00:04:59,580 --> 00:05:01,664 A way to increase her stability would be to 107 00:05:01,664 --> 00:05:03,870 bring her feet out, a little wider 108 00:05:03,870 --> 00:05:07,440 increasing her base support, and then way to the right here. 109 00:05:07,440 --> 00:05:08,273 We have Josh. 110 00:05:08,273 --> 00:05:10,950 Who's doing the hardest intensity chair pose, which is 111 00:05:10,950 --> 00:05:14,130 as you see a little bit lower, he has his feet engaged 112 00:05:14,130 --> 00:05:17,370 and every muscle pretty much from his body engaged. 113 00:05:17,370 --> 00:05:19,920 We're gonna be doing this now for about 15 more seconds 114 00:05:19,920 --> 00:05:21,933 everyone until we have time for a break. 115 00:05:33,780 --> 00:05:36,080 All right, great job go ahead and take a rest. 116 00:05:40,650 --> 00:05:43,170 Perfect. So continuing on with the lower extremity 117 00:05:43,170 --> 00:05:44,460 we're gonna be continuing 118 00:05:44,460 --> 00:05:46,410 with the modification of a tree pose. 119 00:05:46,410 --> 00:05:49,890 So if we can all get into position here, ally, as you see 120 00:05:49,890 --> 00:05:52,200 is holding onto a chair for stability and support. 121 00:05:52,200 --> 00:05:53,760 If you can kind of see through the chair 122 00:05:53,760 --> 00:05:55,620 I realize that might be a little difficult. 123 00:05:55,620 --> 00:05:57,720 Her foot is going to be below knee joint. 124 00:05:57,720 --> 00:05:59,460 One of the big things with this pose is 125 00:05:59,460 --> 00:06:01,860 that you're not going to want to have your foot 126 00:06:01,860 --> 00:06:03,510 on your knee at any point in time. 127 00:06:03,510 --> 00:06:04,860 Thank you Allie 128 00:06:04,860 --> 00:06:07,350 Madison here is again, have your foot below her knee. 129 00:06:07,350 --> 00:06:08,940 And she has her hands to her heart. 130 00:06:08,940 --> 00:06:10,860 Another way that she can increase her stability 131 00:06:10,860 --> 00:06:13,710 would be bringing her arms out to the side. 132 00:06:13,710 --> 00:06:16,560 Perfect. And Josh here has his knee 133 00:06:16,560 --> 00:06:21,450 above his knee joint and his arms are up to the sky. 134 00:06:21,450 --> 00:06:23,250 Another way that Josh can make this a little more 135 00:06:23,250 --> 00:06:25,080 difficult would be to look up 136 00:06:25,080 --> 00:06:27,300 but if that's too challenging, that's totally okay. 137 00:06:27,300 --> 00:06:28,800 We're gonna be holding these positions 138 00:06:28,800 --> 00:06:31,170 for about 15 more seconds now. 139 00:06:31,170 --> 00:06:33,780 And then we're going to be taking a small break 140 00:06:33,780 --> 00:06:35,130 before we do the next side. 141 00:06:41,580 --> 00:06:44,100 All right, go ahead and take a break. 142 00:06:44,100 --> 00:06:44,933 We'll give you guys 143 00:06:44,933 --> 00:06:47,103 about 10 seconds before we start the next side. 144 00:06:53,580 --> 00:06:55,180 All right Whenever you're ready. 145 00:06:59,310 --> 00:07:02,120 And as you see, Josh helps his, his leg up using his arms. 146 00:07:02,120 --> 00:07:03,750 And that is totally okay. 147 00:07:03,750 --> 00:07:05,957 If that's something that needs to be done 148 00:07:10,873 --> 00:07:13,383 we'll hold this for about 30 seconds. 149 00:07:26,460 --> 00:07:29,156 All right so next we're gonna continue to work on balance. 150 00:07:29,156 --> 00:07:30,810 We're going to have our three participants here 151 00:07:30,810 --> 00:07:32,730 completing the warrior poses. 152 00:07:32,730 --> 00:07:35,130 Allie will be starting with the warrior one pose 153 00:07:37,110 --> 00:07:39,810 but she's gonna have her back foot facing outwards. 154 00:07:39,810 --> 00:07:41,643 And her arms up to the sky. 155 00:07:42,480 --> 00:07:44,580 Madison is completing the warrior two pose where 156 00:07:44,580 --> 00:07:47,400 she's leaning a little bit more into her right foot. 157 00:07:47,400 --> 00:07:50,073 And she's looking out to the tip of her finger here. 158 00:07:51,030 --> 00:07:53,580 And then Josh over here is completing the warrior three pose 159 00:07:53,580 --> 00:07:55,050 which is on one foot. 160 00:07:55,050 --> 00:07:56,850 You're gonna have to try to keep your back nice 161 00:07:56,850 --> 00:07:57,840 and straight. 162 00:07:57,840 --> 00:08:00,510 And if you need to take a step down to regain your balance 163 00:08:00,510 --> 00:08:03,030 that is totally okay, so we're gonna be doing this now 164 00:08:03,030 --> 00:08:04,830 for about 10 more seconds. 165 00:08:04,830 --> 00:08:07,330 And then we're gonna take a break and switch legs. 166 00:08:17,790 --> 00:08:19,830 All right, go ahead and take a break. 167 00:08:19,830 --> 00:08:21,000 We'll do a ten second break 168 00:08:21,000 --> 00:08:22,230 and then we're gonna switch lines 169 00:08:22,230 --> 00:08:23,550 If you need to take a longer break 170 00:08:23,550 --> 00:08:24,960 that is totally acceptable. 171 00:08:24,960 --> 00:08:26,610 And you can just pause this video 172 00:08:33,236 --> 00:08:35,569 All right go ahead and start 173 00:08:54,420 --> 00:08:56,603 we'll be doing this for about 15 more seconds. 174 00:09:11,770 --> 00:09:16,770 All right, go ahead and take a break. 175 00:09:18,373 --> 00:09:20,160 All right, next, we're gonna be moving 176 00:09:20,160 --> 00:09:22,170 into our core exercises. 177 00:09:22,170 --> 00:09:24,300 So to start, we're gonna have Allie over here. 178 00:09:24,300 --> 00:09:26,400 She's gonna be laying with her back, flat on the ground. 179 00:09:26,400 --> 00:09:28,410 She's gonna wanna make sure to tuck her back in 180 00:09:28,410 --> 00:09:31,350 and kind of turn her tailbone in to make it nice and safe 181 00:09:31,350 --> 00:09:32,280 engage her core. 182 00:09:32,280 --> 00:09:34,830 And she's gonna be lifting one foot up at the time 183 00:09:34,830 --> 00:09:35,970 to make it a little more challenging 184 00:09:35,970 --> 00:09:39,120 She could bring her arms out to the front 185 00:09:39,120 --> 00:09:40,980 or behind her head. 186 00:09:40,980 --> 00:09:43,710 Madison over here is doing what we're calling 187 00:09:43,710 --> 00:09:44,940 the low Bow hose. 188 00:09:44,940 --> 00:09:47,940 So again, she has her back tucked in her abs engaged 189 00:09:47,940 --> 00:09:49,770 in her legs are nice and straight. 190 00:09:49,770 --> 00:09:53,550 Two ways to make this easier are either bending her legs in 191 00:09:53,550 --> 00:09:56,124 or just keeping them straight, but bringing it 192 00:09:56,124 --> 00:09:57,330 up a little higher, the lower your legs are 193 00:09:57,330 --> 00:10:00,030 or the harder the exercise it's going to be. 194 00:10:00,030 --> 00:10:03,030 And Josh over here is doing a bow pose. 195 00:10:03,030 --> 00:10:04,037 So again 196 00:10:04,037 --> 00:10:05,687 (cough) 197 00:10:05,687 --> 00:10:06,520 [Josh] sorry 198 00:10:06,520 --> 00:10:07,830 It's okay If it takes you a little bit 199 00:10:07,830 --> 00:10:08,940 to get into his position 200 00:10:08,940 --> 00:10:11,580 it's an incredibly challenging position. 201 00:10:11,580 --> 00:10:14,130 He essence you can see a bolster to protect his tailbone 202 00:10:14,130 --> 00:10:16,290 while he is also rounding his tailbone in 203 00:10:16,290 --> 00:10:19,170 he's engaging the core, keeping his legs nice and straight 204 00:10:19,170 --> 00:10:20,820 and having his arms out in front. 205 00:10:21,750 --> 00:10:23,610 If this gets too challenging for you again 206 00:10:23,610 --> 00:10:26,160 you can move back to Madison's position. 207 00:10:26,160 --> 00:10:28,433 All right And you guys can go ahead and Take a break. 208 00:10:34,860 --> 00:10:37,560 The next core exercise is going to be a plank variation. 209 00:10:37,560 --> 00:10:39,660 If everyone can go ahead and get position 210 00:10:39,660 --> 00:10:42,480 we'll see Allie here, completing a plank on a wall. 211 00:10:42,480 --> 00:10:44,610 One way to make this a little easier would be for her to 212 00:10:44,610 --> 00:10:46,920 step in towards a wall and a way to make it a little 213 00:10:46,920 --> 00:10:48,600 more challenging would be for her to step away 214 00:10:48,600 --> 00:10:49,440 from the wall. 215 00:10:49,440 --> 00:10:50,967 Again, she's gonna wanna keep her core engaged 216 00:10:50,967 --> 00:10:52,800 and her back nice and straight. 217 00:10:52,800 --> 00:10:55,290 Putting a lot of pressure through those arms as well. 218 00:10:55,290 --> 00:10:58,050 Madison here is completing a plank on her knees. 219 00:10:58,050 --> 00:11:01,200 She also, again, has a straight back and her core is engaged 220 00:11:01,200 --> 00:11:03,690 while she's putting pressure through her hands. 221 00:11:03,690 --> 00:11:07,020 And Josh over here is completing a plank on his toes 222 00:11:07,020 --> 00:11:10,167 and same thing, flat back core, engage with putting pressure 223 00:11:10,167 --> 00:11:11,550 through his hands. 224 00:11:11,550 --> 00:11:13,950 Madison and Josh are able to modify this with getting 225 00:11:13,950 --> 00:11:15,780 on their forearms. 226 00:11:15,780 --> 00:11:17,050 As demonstrated here 227 00:11:18,540 --> 00:11:20,973 we will do this for about 15 more seconds. 228 00:11:31,860 --> 00:11:33,660 All right, go ahead and take a break 229 00:11:39,840 --> 00:11:41,790 Alrighty Now we're gonna be beginning 230 00:11:41,790 --> 00:11:43,320 the flexibility exercises. 231 00:11:43,320 --> 00:11:45,000 If we can all get in the position 232 00:11:45,000 --> 00:11:48,360 Allie here will be pulling her left leg towards her chest. 233 00:11:48,360 --> 00:11:50,460 Again, she's gonna be tightening the core 234 00:11:50,460 --> 00:11:51,960 and getting her back flat. 235 00:11:51,960 --> 00:11:53,790 This will be stretching her hip flexors 236 00:11:53,790 --> 00:11:55,110 on her right leg here 237 00:11:55,110 --> 00:11:57,780 and her hip sensors on her left leg here. 238 00:11:57,780 --> 00:12:01,680 Madison is continuing to do a modified pigeon pose. 239 00:12:01,680 --> 00:12:04,560 This is again stretching her hip flexors here 240 00:12:04,560 --> 00:12:08,790 and stretching her hip extensors on her left side. 241 00:12:08,790 --> 00:12:11,910 And Josh is doing the full pigeon pose 242 00:12:11,910 --> 00:12:13,950 with reaching his arms out in front of him 243 00:12:13,950 --> 00:12:16,680 Getting a great stretch on his hip flexors 244 00:12:16,680 --> 00:12:19,470 on the right side and his hip sensors on the left. 245 00:12:19,470 --> 00:12:22,350 We're gonna be holding this for about 15 more seconds now 246 00:12:22,350 --> 00:12:24,570 and then we're gonna switch 247 00:12:24,570 --> 00:12:28,023 after short break and to the opposite legs. 248 00:12:36,150 --> 00:12:38,865 All right, go ahead and take a ten second break 249 00:12:38,865 --> 00:12:40,715 and we'll get into the next position. 250 00:12:50,994 --> 00:12:52,740 And now we'll be stretching the opposite muscles 251 00:12:52,740 --> 00:12:53,940 as discussed [Inaudible] 252 00:12:55,767 --> 00:12:58,870 And we'll hold this for about 45 seconds to get a stretch. 253 00:13:21,866 --> 00:13:23,783 15 More seconds left. 254 00:13:36,569 --> 00:13:39,319 All right great job take a break. 255 00:13:43,247 --> 00:13:45,510 Perfect. Our final flexibility exercise is going to 256 00:13:45,510 --> 00:13:48,810 be completing a child's pose variation. 257 00:13:48,810 --> 00:13:50,940 If we could all get into position here, we'll see 258 00:13:50,940 --> 00:13:53,670 Allie will not be going into a full child's pose 259 00:13:53,670 --> 00:13:55,710 but she'll be leaning back, getting a grade stretch 260 00:13:55,710 --> 00:13:58,320 in her back and arms and than when she needs a break 261 00:13:58,320 --> 00:13:59,580 she'll be able to rock back up 262 00:13:59,580 --> 00:14:02,490 take a second and go back into position. 263 00:14:02,490 --> 00:14:04,800 Madison here is completing just a 264 00:14:04,800 --> 00:14:06,360 run of the middle child's pose. 265 00:14:06,360 --> 00:14:07,890 She has her arms out in front of her. 266 00:14:07,890 --> 00:14:10,590 She's gonna Inc grade stretch along her back in her arms. 267 00:14:10,590 --> 00:14:12,600 She's breathing through it. 268 00:14:12,600 --> 00:14:14,460 And Josh over here to the right 269 00:14:14,460 --> 00:14:16,440 of your screen is completing a variation 270 00:14:16,440 --> 00:14:18,420 of a child's pose where he's holding these 271 00:14:18,420 --> 00:14:19,860 for a few seconds here. 272 00:14:19,860 --> 00:14:23,490 He's gonna Inc grade stretch down the curvature of his back 273 00:14:23,490 --> 00:14:25,990 and we'll be doing this for about 20 more seconds. 274 00:14:44,250 --> 00:14:46,020 All right, go ahead and take a break guys. 275 00:14:46,020 --> 00:14:47,013 Great job today. 276 00:14:50,790 --> 00:14:52,530 Thank you for participating with us today. 277 00:14:52,530 --> 00:14:54,270 If you'd like to continue to exercise 278 00:14:54,270 --> 00:14:56,370 feel free to just restart this video 279 00:14:56,370 --> 00:14:58,650 or you can find another video option 280 00:14:58,650 --> 00:15:01,200 on the steps one us website. 281 00:15:01,200 --> 00:15:02,650 We hope you have a great day.