Move with Midnite 1 hour Full Body Barre Burn

Move with Midnite Barre Fitness Move with Midnite Barre Fitness - 1 hour workouts
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Transcript

Hey everybody, welcome to move with midnight. I'm midnight, I'll be working out this next hour, we're going to get into some bar exercises. I'm very excited. These are some of my favorite sequences, so be prepared to burn. As always, if you have any injuries or limitations, modify whenever you need. take breaks whenever you need.

We want to get to that shaky state, fatigue our muscles get to that burnout, but then honor our bodies. Take that rest, rub it out, shake it out, give it a little stretch, and get back in as soon as you can. Yeah, no shame and shake it out. That means you're doing it right. All right, for this class, all you're going to need is a mat. Make sure to have your water nearby so you can keep hydrated and maybe a towel just to wipe off all that sweat because we're going to burn into those muscles.

Let's get started with our warm up. roll your shoulders up and back for your arm swing nice, wide. second position pieced together, shoulders down, we left to right and left, up and up. If it needs to hip height or higher, nice pointed toes on the bottom, contract the core in arms to high fifth right above. I'll be using Valley terms in this class, I do not expect you to know them. Just follow along, you'll catch on pretty quickly.

Pull down the arms, arms go down, his knee comes up. We're using this warmer to heat up the body, get those muscles warm, the joints, loosen, deepen the breath. That's it. So just keep on moving. If you don't have the coordination to stick with me, that's okay. Just keep moving that body.

It's all about just getting the blood pumping. Add a twist elbow the opposite knee. ringing out that core. We're splicing the elbow cross the midline. Aim to the outside of the opposite knee. Breathe.

Squat it down and up, down and lift. Its feet about hip width distance apart. The way back in the heels, flex your toes up towards your forehead. Keep your chest lifted. pulse it down. Little tiny pulses.

All right, here's the magic of bar. We're using small controls movement. Go down to your lowest slot, then move an inch from there, teeny, tiny about the length of paperclip. full range down, up, down, and squeeze. That's it. Squeeze those glutes at the top.

Press the hips forward every time to like straighten you that nice full range of motion. pulse it down. teeny tiny. I want you to feel that fire on top of your thighs right away. That's it. Can you go Little bit lower a little bit deeper.

Keep the pulse heel toe your feet out to a nice wide second position. He also wider than the hips have those toes pointed out. Now lift the chest up, stack everything right on top, shoulders sets over ribs overhead. Tuck the tailbone under. Make sure the knees are going over. So second and third toenails, we don't want them buckling in.

If they're buckling in, adjust the feet. We don't want to force that turnout. Nice and easy. Roll rains down in, up, down, squeeze. Now, squeeze your heels together like you're on ice. You're trying to draw those heels in under the midline engaging those inner sighs Paul Sit down.

That's it. Yeah, teeny tiny, small uncontrolled. those legs are starting to burn out. You can always come up a little bit higher. You go to your ranch. Motion wherever you can go to your limits.

Don't judge it. Just honor it. Burn into those muscles that bring the arms out to a nice wide second energy all the way through those fingertips. Yes. Hi. That's it.

Full range down and up, down. Squeeze. You're almost there at that warm up last time, Paul Sit down. teeny, tiny. Last part of this warm up. How low can you go?

And you go to your limits. You get the workout that you put in. Alright, can you raise those heels up an inch, just floating the heels just hover even offer that mat? One inch higher. Yes, a little bit more. That's Did all the way up for starch.

That's it squeezing through, those legs are almost there. Hold it at the bottom, hold Eight, Seven. Feel that burn. 432 and one good standing up, shake it out. Nice work. Let's get to that upper body.

Quick little shake in the legs that we're getting right back to that second position, field go wide. Clean a means to bend. So just bend those knees, line the knees back up over the toenails. Tuck that pelvis under. We don't want the booty sticking out here. We want to night talk about pelvis.

Like we have a tail and we're curling it in between our legs, engage those lower abs. It Bring the arms up, frame that face. Now squeeze those elbows in towards the midline in and so it's a small controlled movement. We're not doing a full range here. We're trying to squeeze into the midline squeezing the inch more in that small controlled movement, thoroughly isolate into the shoulders start to burn them out. The nice thing about this hour long workout is you can take it anywhere, no equipment needed.

Guys lift it up like you're punching up towards the ceiling, energy through those fingers. Don't let the hand just be dead. Really ball them into those fifth. One in one, lift and lift. Drying those little elves with your elbows, the little corners right in front of you. Keep the elbows at shoulder height.

Circles up and around. As we get tired, your elbows may start to float down here. Try and bring them up with them right in front of you. They also might bow out here, keep them squeezing in forms parallel Circle other away little circles. Yes, you should feel that and burn into that shoulder joint. If you don't need your squeeze a little bit harder.

That's it. Feel that burn. Roll right into those arms. Back to lift up. Speed it up, lift, lift, lift, lift, little pumps up towards that ceiling, burning out those shoulders a little bit deeper, a little bit more. That's it.

16 1514 876 Hold it here, hold, squeeze them. Can you get those arms all the way together for 432 and one. Shake it out. All right, we're coming down finishing out those arms, going to our tricep dips, our fingers are going to face towards our tips for raising ourself up. No losses. We do tricep dips.

We do them out here. I want you to shift your hips in between your hands. That's gonna cut your range of motion, but you get all of that weight into the back of the tricep. As you get tired, you can start to float those hips towards your heels. But start back here for an out the triceps all the way back and then when you need to float it forward. All right, roll the shoulders up and back.

Little tiny Benjen, press bend, press, press. I'm driving my heels in towards the ground, and I'm bending my elbows, I'm not just shrugging my shoulders. So make sure that well bend in the elbow joint and then you push the palm of your hand as hard as you can. triceps can very easily and quickly again, take those breaks when you need to. Right leg up and pointed. If you need to keep that right leg down, you can it's always there to drop again.

Out to the side. Oh yeah. Nice straight leg. Great. And again, Again, that's it stuck in the core. Keep the shoulders rolling down to live and creep up to the years.

Left leg up in pointed bend, press, press. Little bends in those elbows out to the side. Then press press. Oh yeah, I feel that Bernie should feel that fire and that tricep by now. Both like then eight, seven. Holding for three to hold it down to squeeze those elbows together and back.

That's it for 432 and one good job. shake out. shake out those triceps. We're going into a modified push up. We want to bring our hands in this position making a triangle with our thumb and our pointer finger. I'm raising up into a downward facing dog.

So my hips go up high. He wants you can also go up on those tippy toes. I'm betting my elbows out wide. I'm trying to get my forehead down into that triangle underneath me. You only go down this far. That's okay.

You go to your range of motion, wherever that is for you today. Don't judge it. Just honor it, go to your limit. Here we go nice and slow to down to up, down for two and up. For two. We're going to finish out both the triceps and the shoulders here.

Down and press the belly button and keep the hips lifted, single it out, down, press, squeeze, push the palm of your hand into that mess as hard as you can. And breathe at the bottom. That's it. teeny tiny presses down low. Squeeze. Oh yeah, I feel that burns deep into those triceps.

You're almost there. full range down and up, down. squeezed Free Press for more for free to last one Nice Job said it sounds. Nice grout nice and wide victims barely touching. stretch those arms overhead. Deep inhale and exhale.

Finishing out those arms and warming up the rest of the body is going to go into a nice blank hold option to go to your elbows or up on your wrists wherever you are. Just make sure those shoulders are stacked right on top of that point of connection on the floor. Modified you can go right here your quadruped Ed can suit those knees back modify position, squeeze the glutes will tuck the toes under, lift yourself up. And wherever you are, squeeze the glutes. Press the core and like there's a flame underneath your belly and you're sucking your belly button up off of that flame. Engage with the right foot.

Up and down. Lift Squeeze. This is a full body workout right here. Finishing out the arms and bringing that work into other parts of the body switch. Left, up and down. stabilizing through the core.

Push that floor away from you. Don't let the shoulder sink down. Really press that floor away. Squeeze into the glute. Switch to the right. That's it.

Lengthen the leg back behind. Switch to the left. Lengthen your neck, don't let the head hang heavy, really press that. Shin in front switch to the right 432 and left for four. You're almost there. Two of each.

End down, lift switch left Up and down to wait right? Yes, nice long spine, switch left to single it out. Right and Left. Right and left. That's it last for three to last for a nice job, press back is that child coach who take a deep inhale and exhale. stretch those arms in front of the press the arbic down towards the ground, you can sway side to side.

Just relax that body. All right, let's stretch out those arm stretch out those shoulders and triceps. Bring the right arm pulling across your body. When pulling across a roll the shoulder blade down in a way you can rotate that wrist, you can tuck the ear and rotate the neck. You want to feel a stretch over the outside of that shoulder He's on the side of that neck as well. breathing into it.

Give yourself a pat in the back for a job well done. Grab that elbow snuggle up behind the head, push back with the head look up and under the arm at your side body lane. Put your hips come off of your heels. Open up the armpit stretch into that tricep and into the side of the ribcage. It switches to the other side. Taking that left arm point across, don't grab on to the elbow grab above or below, like stretched across the roll that shoulder down away.

After roll out that wrist gear. Just heated up sort of shred into that muscle fiber. We now want to stretch it out encouraging it to grow back to that longer when you're dancing tone. Can the back rub the elbow setback without up and under add exercise body lane Opening up the side of the rib cage in the armpit. Last for three, two, and one. Good.

Come on up. Nice work. Shake it out, you guys. All right, we're gonna get to our side. So we're standing back up again, you grab a drink of water or towel off. I'm already sweating.

You can take those little breaks in between. We're starting our lunge position, your left foot forward, right foot back behind, square your hips to the front. We want this back hip to open up, forward. cliche down, this front knee stays over the front ankle, this back knee goes down to the ground. Yeah, so it's different than having a straight leg lunge back behind. You really want to bend that knee.

Keep the chest lifted, like you're bouncing books on the top of your head, pull the shoulders down the back. Then lower one more inch difference. I'm doing a full range lunch staff. We're going to our bottom most lunch and we're moving an inch from there and burning into the muscle. really working just that little tiny range of motion. Yes and breathe.

Feel that burn. Now if you can't hold your balance here, that's okay. Maybe grab onto a wall where you can always grab on to a chair for balance as well. Change it to down, hold you drop down, hold, down, hold, drop, hold. up, hold like someone has a hold of that back knee and they're drinking it down to the ground. You have to stop the momentum with your side.

Singlets it down, down. That's it. It's still square. It might be starting to sneak open. caress it forward. Relax your jaw, relax your shoulders.

Change it to downfalls. You drop down, hold. Little lift down. Hold it down hold. Now good if you need to shake out anything time please do we want to get to that place that burnout, where you have to take that rep singlets. If you're not getting to that burnout, I need to go down lower.

I don't care how long you left the set. As long as you're pushing to your math to your limit, you're getting to your place of fatigue. That's it. Sit down. Little bounces. Ooh, yes, that's it.

I feel it. Arm slow to hide the position. Squeeze to the legs. 876 hold in for three to hold it. Rotate that leg open, going to a nice wide second position. If you need to readjust your feet, please do.

Keep down nice and low. And go back to your hips a little lowers down, down, down. Alright, do another check in. Where are those knees? Are they lining up? If they're buckling in, watching with just those feet We don't want to force that turnout.

Not many of our hips are made for that 180 ballerina turnout. much healthier to go on that natural diagonal with the core and make sure that food is not popping out to that little top of the pelvis under. Good. Angry that's the feeling that burned by now. That's it 743 hold it at the bottom. Rotate yourself around to the other side to witching that lunch wrapping that back knee down.

Little lunges. Yes, oh yeah, I'm feeling that burn. I might have that quiver start to set in. That quiver that shake. Pushing to our limits fatiguing our muscles shredding our muscle fiber. We have to shred that muscle fiber before can build back, leaner, toner stronger, change it to down holes you drop down called little lift down home, drop home, drop hold.

It's tough work. It's hard to change your muscles but that's what we're doing. And you're doing great. Single out, down, down. Make sure this hip state where you're not laying out, rotate open to the pressing forward, knee stays over the ankle, back knee goes down towards that floor. Change it to down cold, you drop down, hold, little lift down, hold, drop, hold, he can go a little bit lower.

You should feel that fire. Breathe into the heat. Drop, hold, drop, hold single it. Oh yeah. Squeeze into it. can take a rest when you need.

Pulse it down. Pulse pulse pulse, pulse, low pulse. To hide this position, hold it at the bottom hold. Rotate that foot open, going back to that second position, enhance come to the hips down, down. Last chance to burn into those size and this size section. Can we get those ladies to burn a little bit more?

Can we get them to fatigue at least one more time? That's it. I know they probably already gone there a few times. That's okay. If we can get there again, if they haven't been there before, you haven't gotten to that shaky state and you did get down a little bit lower. Press into those legs a little bit harder.

How low can you get that tailbone, drive your heels into the ground. Sit down. That's it. Little bounces. Hold the arms out to a nice wide second energy All the way up to high fifth 16 1514 876 holding for three to hold it relevant up on those big toe mounds. Squeezing breathe for 87432 and one.

Good. Come on. Check out those legs. Do a little massage of those side. That's it, you guys. All right, we're coming down.

We're doing a very quick set of thigh dancing. Let me set it up right here. So I'm raising up, I'm pressing my hips forward, my knees are about hip with distance. My toes are going straight back behind me. And when you're reaching for me like a zombie, paying you back, keep my glutes Pressing my hips forward, go back, and up, back, and up. Now the further back you are, the more you're going to feel as though you need to come up a little bit higher, that's fine.

You should be able to feel the burn on the tops of those legs. Can you go wherever you need to go to feel it in your body. You're feeling it in your knees too much. You can also bring those toes under right here. That gives you a little bit more stability support. If you can try some of the tops of your feet.

Different options for those arms, you can cross them over. can bring a behind your head, or most difficult, biceps by the ears. But I'm thinking right here how know about you guys? Good. Hold it back. We're gonna twisted right and left, right and left.

Pinch back, squeezing the core in pressing the glutes pressing no tip forward. Yes, green, green. Green. You're almost there. back to center. Lower 487 give me four more Four.

Three. Last to hold it here. Last one. Hold, hold hold. Yes. Can you bring your biceps for your ears for 432 and one oh man, yeah, shake them out.

Who get those legs a little shake a little massage. let's stretch him out. You earned it. Tucking one heel in, bring the other leg out, show you what looks like to the side. You're gonna lift yourself up. Shift your weight onto that front heel with that knee down to the ground under some more The knees pointed down to the ground and the more you tuck your tail under, the deeper the stretch on top of that side.

That feels good. rotate your shoulders up and back, lift your heart up towards the sky. Open the whole front of your body. shifting back sticking up but crossing it over yourself a quick little figure for dread. Maybe shaking it side to side, you know the knuckle crannies in there. Which other side, kick another foot in front, tucking the other heel in, lifting up, shifting the weight up to the ground, get goop under.

Roll the shoulders up and back. Feel that deep stretch on top of the thigh. Lengthen that muscle back out again. It gets contrasted over and over for us. We need to stretch it out so we don't lose flexibility as we strength train, want to gain that flexibility increases Back, prop it over, going into that bigger four stretch away for eight, flat 432 and one. All right, get a little shake, grab some water if you need to, I gotta tell off again, we are sweating.

We're getting that maximum calorie burn though because we're burning into the major muscle group. Let's get into our seats, laying down on your side option to cradle your head in your hand, or lay your ear onto your bicep. Wherever you are, stack your hips. Bring your knees in, so making a zigzag with my body. The more I bring my knees in towards the chest, the more resistance there's going to be. You can't bring them up here.

You can have a little more diagonal down and that's fine. You go wherever you need to go. big toe stay together. No Put your hand on this top pick. This top hip is not going to move. Open the top knee, lift it up.

So if you notice, my knee can only lift so far without moving my head. If it listening higher, I have to open that up. I don't want to open that hip up, pressing forward and pressing my knee against that set pin. It's adding your own resistance, like stacking weights on top of a weight machine. At the top, we're gonna burn into that booty into the hip joint, side of the glue. Middle presses up to be that hip, pressing forward.

Full range up and down, lift, squeeze, three, the belly button and still keep the core strong. I'll say that Can teeny tiny only within about an inch. That's hot most range of motion for eight, seven. Holding for three to hold it up but he stays up. He toe lifts and lowers lift and lowers. It's like I'm swinging a door open.

Then these things lifted. I'm pivoting at that knee points in that internal and external rotation can starting to burn deep into those hip joint. pulls it up. Like I'm tightening a bolt with my kneecap. Yes, try and squeeze a little bit Tiger up my hips, neck Still though. Don't let that roll open.

Full range up and down. Lift. Squeeze. That's it. Yeah. breathing into it.

You'll start to feel that burn. Instead in deep into those glutes, pull it up. If you don't feel that burn already starting to twist a little bit deeper and think of pushing that hip forward a little bit more. That's it. Hold it at the top, you're gonna bring up that bottom chozen our toes are lifted, big toe stay together and he goes open and close lift. This is our big daddy clam.

So it's the same motion is this our regular clam shell is have those toes lifted. We don't want the tip to roll open. Keep pressing forward. If you need to go back to this regular clamshell at any time, or pound out that glutes, give it a little shake whenever you need to as well. Pull it at the top, lift it up. Everybody's hips are different.

So I don't care how much your knee lifts as long as you're going to your limits. wherever that is for your body, full range up and down and lower. And as long as you feel that burn into those glutes until those hips, oh, I'm feeling that burn. Yes, I'm there right with you. We're in it together. Let's do it all set up.

Bad. Yes. ladle squeezes three. Golden for three. To hold it up. Good.

Release that bottom leg, keep this Shin parallel to the ground with it up and down. Lift and lower. So no one moving my leg as one giant unit. Like my leg is frozen in that 90 degree angle. I'm lifting it up. Again.

Don't let that roll open. I'm not putting it so high that my hip is going back and keeping it pressing forward. Oh, yeah, keep right in there. Right? Do a side. Paulson up.

Lifts small and controlled. That's it. Oh, yes. Squeeze, squeeze holding for three to hold it up. Very last set finale. We're gonna kick it forward.

Oh yeah, we're gonna flex the foot angle toes towards the pork heel towards the ceiling, little lips. Oh, yeah, you should feel that burn right away. If you need to bring that leg more than 45 degree angle for all the way down here. less resistance here but still work in those muscles. The more you can kick that knee up towards your nose, the more you're gonna feel it and that glute. Change it to a bend in press bend, kick.

Kick. It's a mini of micro bend in the knee two big giant kick through the keel. It's like you're busting through something. Again that door. Oh, yes. That's it.

Speed it up. Deep into that booty. Squeeze. Hold it up, hold Eight, Seven lifted up an inch higher. 432 and one. Oh yes.

How about that glue. Oh man. Give a little massage. Let's rotate up and over before we hit that second side. Give that glue a little bit of a massage down on that floor. Breathe into it.

Nice words, dancers. All right, we got another side. I know you want to do that whole set again, Jen to let's set it up. We're coming down our side, cradling the head or air on the bicep, the knees and stack the hips. Lift the knee up and down. We want to keep that hip back Don't let it rotate open.

Now this tip was stabilizing you on the first side. it's arguable Little bit fatigued from that first slide. So you may not last as long on this side and that's okay. That's normal. can shake out when you need to know shaman shaken out. I know a lot of times we think of that as a weakness.

It's not it's a lot of power to get to that point. reframe your mind. Embrace that feeling. Be proud of that feeling. full range up and down lower and lower. Yes, we know are you holding tension in your jaw, relax on those teeny, tiny that's it Holden for three to hold it up.

Save up pinky toe lifts and lowers your internal and external rotation is everyone's turned in and turnout is different. So you don't have to look like me. As long as you're going to your range of motion, maybe it's a little bit narrower. If it's just here, that's fine. You go to wherever you can with your hips. Please pop it up.

Like you're tightening that bolt. Yes, that pinky up towards the sky. Train angle that knee down. Oh, yeah, I feel that quiver starting to set in. It wants to full range up and down, lift and lower. Pound out that blue pound out that hip when you need to take that rest when you need to sit at the top.

That's it. Yes, please. Hold in for three to hold it up. So you're going to bring the big toe together up in the sky, Big Daddy, clam, lift and lower lift. Me sure those hips are saying stack we don't want to rotate open. That may cut your range of motion.

So maybe your knees only go up that high, opposed to this high. That's okay. Can you go to where you can with that stacked hip. I'd rather you cut that range of motion. But keep your hips back. Keep that resistance on as open up the hip and take all of that resistance off.

Pull it at the top lip. Lift. Oh. Breathe into the heat. Close your eyes. Go your happy place.

Do whatever you need to do. I know it's a lot squeeze into it. full range up and down. Lift that's it. Yes. Oh yeah.

Feel that burn deep into those hips. Paul fit up. teeny tiny. Eight, Seven. Holding for three. To hold it up.

You can relax that bottom foot. Keep that leg parallel. Lifting up and down, lift, lift, train, keep that leg parallel and train up energy through that foot so we can be a flexed foot gonna be pointed by just don't let it be a floppy leg. Yeah, we want the energy to go all the way through those pinky toe is all the way to the to the toenail. Pull it up but top. Yes.

Oh, I know feel that burn in those muscles you don't even know you had eight, seven. Holding for three to hold it up could extend the legs, flex the foot toe towards the ground, lift it up. Now option to bring it down to that diagonal. Pretty. Bring it all the way down here. That's fine.

As long as you keep those hips back. It's alright, it's still working that booty. But if you can, the more that the poured your forehead, the more it's burning deep in there. Guys, we're almost there with this set. Squeeze into it. Change it to a bend in Preston.

Micro bend of the knee. big giant through the heel of the foot. That's it. Let's speed it up kit, kit kit kit. You're almost there. Hold it at the top, hold it at seven.

Can you lift up one entire hold for 432 and one. Oh man, yes, really sit down. Give a little massage. Pound out that glue. has a lot of work you guys, let's stretch out those tips. Coming on up.

Give yourself that little massage again, using your bodyweight to roll over that muscle freezing into it. All right, we are staying upright to stretch out those glutes and those hips, picking your right foot crossing over. Flex that foot the other like insane nice and long. Maybe your stretch is just staying here. If you need more of a stretch to bend that knee and start to bring that Like closer towards your chest, keep your chest up. Don't punch over here.

Head towards the sky. And try and bring it as tight as you can. Good, if that feels good and you got that, then you can let the knee fall across the midline. Yeah, stretching a little bit more to the side right there. That feels good. Take the opposite hand free into the outside top of the thigh and give yourself a spinal twist as well.

Looking behind you pass that shoulder. Breathing, really nourishing that muscle with inhale and exhale. Coming back, straighten that leg. Keep that leg bent and deep breath and arms overhead deep without reach for the toes. Quick stretch in the back of the leg of that hamstring. flexing the toes towards your forehead will also get into that calf.

Breathe into it. Really. You earn this stretch up to the other side, other leg goes straight, bend that knee, flex the foot. Maybe you just stay right here. We're gonna start to inch that healing closer and closer. You can get all the way and rotate your shoulders up and back and try and shine your chest up and over.

It's like you're shining your heart over that front leg. Nice, long vertical spine. That feels good. You can drop the knee across the midline. Oh, yeah, I feel that you feel that right into that blue terrain into that hip joint. We work opposite hand because the top of the thigh outside, you're looking over your shoulder trying to get yourself out as deep as you can.

Training that leg, three, up and over flexing the toes back toward your forehead. 8432 and one. Nice work, you guys. All right, we have burned into those sighs outside of the glutes, we now want to get to that inner thigh. So setting up like we did with that seat on your side, can cradle your head for bring your ear on your bicep top leg is going to cross up and over. So we're using this like, like a kickstand.

If my footwork here, I would rotate onto my belly. That's I'm just propping myself up here. That might can be wherever you need it to be. Just you see we can really stack our hips. Again, we want to keep that top hips back right on top. pressing forward.

Lift is fun. I'm like trying to strain the leg as much as you can. Lift it up as high as you can. All the way through the toes. Spend the energy all the way through that leg. Imagine like someone has a hold of your ankle and they're pulling your leg longer.

So we're asking those muscles to contract as they lengthen that East centric contraction. encouraging those muscles to build back and that longer leaner dancer tones. Slide the toe, rocking back, front, back, front back. Looks like we're sliding that pinky toe on a countertop underneath us. Trying to straighten that leg. Little tiny, only moving.

One lift one front, Lift. Lift, can drive that little l that little corner with our big toe. start to feel that in your inner thigh. little circles up and around. Don't feel like engaging, trying to build that heat train, lift up a little bit higher, and then press that clip forward a little bit more. We're really focusing on that inner thigh right there.

Little circles. How small and controlled can you get that circle? How high can you get that circle? Back to single with with flex the foot, no peak down, angle the toes towards the floor of the stool towards the ceiling, bend in press. Just like we did with that deep work, kicked to the heel of the foot as fast and as hard as you can kick it Kick, kick, kick, kick. That's it.

Yes, shatter through it. Hold it at the top hold. Can you lift up one inch higher hold for three, two, and why Yes, bring it down. Well Stretch it out. Once we get that second side rotate up and around. Let's get that other side.

Cradling your head, taking that top leg crossing over using it like that kickstand so you can really pour my hips forward. Lifting that bottom like string as much as I can a little bit it'll lift up. Point through those toes freakin flex right away. Just have energy into that foot and burning that inner thigh. carving out, Goldstein alleys, all sides of our leg, working the 360 of that by bringing the foot of bread back right back right back the mall. If you have big emotions here, you can cut that range of motion again, Justin is just the length of a paperclip, one list one fret.

It takes a lot of muscle control. To do this really tiny details movement, we not only want strength, but we also want muscle control. So we work both in this workout circles. Maybe that circles looking more like a scribble by now. That's okay. As long as you're trying, you're doing what you need to do, just try just give it your all their way, trying to do something we can't already do.

That's what's going to strengthen us. That's how we grow. So give yourself that permission to try. Do your best. Back to single lift, lift it up. Select the foot and impress then kick.

Kick, the heel of that foot as hard as you can. Micro bend in the knee big giant press with a she'll speed it up. That's it, hold it at the top hold. Can you lift it up one inch higher Can you squeeze a little bit deeper 432 and one, had that relaxed down. Nice work. Just lay on your back.

Bring those feet up, grab onto the outside or the inside of your feet, let the knees go down. Why going to a happy baby pose. Just sway side to side. Stretching out those legs. You want to stretch your legs into a full straddle you can or you can keep in that broad leg position is free in one way or the other. Whatever feels good to you here.

Rock and roll yourself up Freeman knees in. Together nice. Well, why going to a butterfly position. Lift the heart up and then think of ruling In your body up and over, so I'm not just bringing my head down to my knees or the again, my belly button to my heels, please stretch myself up and over. You can reach forward or you can bring your hands onto your knees and help encourage those needs to open up a little bit more. Maybe if you have tight legs, you can't get your knees out.

Maybe you're right here, that's fine. Maybe all your stretches is just trying to encourage those needs to go down. That's fine. Again, wherever you need to be. for yourself side to side. Stretching into those waves.

Releasing the tension in the size, the inner thigh, the hip, the core and roll yourself up. Coming out here, give a little massage. relieve those people hip flexors, we'll make sure they're nice and loose. Give it a little bit of a break. For three, two, and one. Now let's move on to our car facing to the side, laying down on our back from those toes up towards the ceiling to flatten your lower spine down onto that mat, the little tilt of the pelvis.

If you're curling your tail in between your legs, engage in that pelvic floor and lower abdominal wall. heal your shoulder blades up off of the mat. reach beyond your hips, lengthen those fingers, pump the arms, breathing in and out and out those delays the further you lower the more content to the app. Don't worry so much so that you aren't you're back to that lower spine, pressing down on the map. And to find where you're going. That's it.

Yes. And all the way through those toes, lengthen through the leg, pumping those arms stabilizing through the course. You're almost there. In and out, hold it here. Bring the knees in nice and tight. Stretch it out long.

In and out, you're tucking into a ball train, bring those knees to your nose and stretch out on that diagonal. Your neck gets tired, you can always bring your hands behind your head should always have relax that upper body. Just focus on the lower body up to you. Or you can add the arms and the upper body, stretching overhead then reaching towards those heels. Remember Bunbury, they give me four more. Four.

Three. That's it. Try and get that tailbone curled off of that mat, tucking as tight as you can. Last one. tucked back into that ball, Hold it. Hold on to that right leg, extend the left leg, left hand, go to the inside of the knee, right and go to the outside of the shin to whichever cookie that left inside the right hand to the inside of the knee, outside of the chin, switch it and switch.

And switch. Now give it a little extra crunch before you switch it. crutch switch. Crunch, switch, crunch, switch. That's it. Make sure you're exhaling Good here, too big to try and get that crunch up a little bit higher form or last to last one, hold it here can bend that knee again hand behind the head, bicycle rotate.

Slicing my elbow across the midline. Try to aim it to the outside of the opposite knee squeezing and breathing. Finishing out this ABS theory can take that rest if you need to. Pull it to one side, pull, pull, swing out that core. Try and get that twist as deep as you can. Switch impulse.

That's it. Yes, squeezing, feel that burn. Which impulse it for three. Switch impulse 432 with each. Switch, switch. Switch.

Single at 4887. That's it. You're almost there for three. Laughter Oh, nice job. Boom, relax, sit down. Rotate onto your belly.

Bring those elbows underneath your shoulders, stretch your chest forward. out. To get really pressing your heart forwards really, really mean that belly across the floor. We're gonna finish out with some back extensions, fellas out all of that thread quarter works. We just did. Mine all the way down options, cactus arms, skydiver, or superhero position.

Wherever you are. squeeze your shoulder blades together towards that midline. Roll the slower blades down by your ears. They're really progressing down the back. Squeeze your glute. With a hamstring.

Lift the legs as straight as you plan another inch up and down and lower. Again working the top most range of motion so it's not a full range. We're just working that very top. lip. That's it. Please.

Hold it at the top. Just hold it eight, seven Can you lift it one inch higher. Three, two, and one down. Deep inhale and exhale. Just relax your body down to the floor. Notice any tightness or any soreness, breathe into those spaces, relax them away.

Switch your cheek to balance out the neck. Letting the weight of your body fall down to the earth. First back into a child's pose. Knees go wide, big toes, barely touching. Hips. Go back towards the heels.

Stretch the armpits down towards the floor, reach the hands overhead, resting at your third eye center. Sway side to side. And give yourself this moment to see if you can find the gratitude. thank yourself for making it here today. Thank your body for all the hard work it just did. All the amazing effort it just put out into this workout.

Let go of any judgments, concerns about the things you maybe couldn't do quite yet or you wish you could have been stronger. Those things aren't going to serve you release them. Just focus on all the amazing things you did accomplish that feeling of burnout. That feeling of giving it your all pushing yourself challenging yourself, but that'd be the thing that sinks in to reset and rebuild yourself. Stronger, bigger, faster and more powerful. Curl yourself on up here, grab a towel to help with stretching.

Grab that now. Come back. Bring the right leg overhead, extend that left leg long. You have that towel, you can hook it around your foot. Otherwise grab above or below the knee on that leg and gently pull that leg towards your forehead. Encouraging that leg to straight open up the back The knees, really stretching out the back of that leg, breathing into it.

Continuing this transition from all of that work all of that effort to release recovery and result. Right leg falls open to the right side. left hip stays grounded. Open up the hip stretch into the inner thigh. No Can you let go of any muscle you don't need to hold on to this pose as it melts down into the floor. softening the breath doing the lungs re nourishing.

Good, right light comes all the way up crosses over the midline. Soften the belly lengthen the spine reclined spinal twist. Shoulder blades stay grounded as that leg gently corkscrews over feeling the call surrendering to the public position, surrendering to this moment. Right like comes all the way up in the air. You have that towel, just switch it out. Otherwise grab onto that left leg above or below the knee, gently pull it towards your forehead.

We don't get very many opportunities to reset or reset our muscles, our minds our spirits. This is your time right here right now you earned it. Take it in, like that workout, sink in and reset everything. Left like balls open to the left side right hip stays grounded, open up the hip stretches of that inner thigh. Can you sink a little bit deeper into the mat? feel the weight of your body, pulling down towards the current core of the Earth.

Left leg comes all the way up, crosses over the midline. Soften the belly, lengthen the spine, retain spinal twist. Control the blade, stay grounded. That shoulder blade pressing down into the mat. Don't let it lift up. Keep that nice flat, shoulder blade, upper body upper back as your hips and legs, spiral over.

All the way up. Take that towel out if you have it on both knees in towards the chat, filling up into a tight little ball. Gently sway side to side massaging out that lower back and rock and roll yourself up to sitting. Coming up and over those toes once you get to sitting. ship your way over. Push your heels down towards the ground stretching out the calves one more time.

Tuck your chin in towards your chest bowing down in honor of your work in honor of your practice. In honor of all the amazing things your body was able to accomplish today. Let your head hang heavies or straighten your legs forward fold. Slight bend in your knees, curl up one vertebrae at a time. stop halfway. Put your hands on the top of your thighs and hold your back.

Press your shoulder blades up towards that ceiling. Now arch your chest forward, lengthen the tailbone back behind the rest of the heart. Right in front of you in that nice how stretch back up to our cat stuff the belly button in like someone punched you in the stomach. girl that spine Crescent up towards the ceiling. Thinking back down to that cow heart forward, Lincoln know I'm back behind you. Little tuck in the pelvis to curl up all the way has laughing to come up with.

Find that balance, grabbing onto one foot, knees together, hips tucked under, gently pull that up towards the back, show you what it looks like to the side that needs point straight down to the ground. We don't want to bow out we don't want to be forwarded to the other side. finding that balance needs to get his hips tucked under gently pull that field towards the glutes. Nice, inhale, exhale like you know the high amazing strong work today dancers. Bring that foot down to it'll shake out deep breath in arms overhead, filling up the lungs. Exhale, release any tension release any worries all down.

One more time. Deep breath in and fill up with all the strength, energy power that just filled that workout. You earned it Nice work everybody. Thank you so much for joining me and moving with midnight. If you want more, check out some of the other classes. I also have classes live if you want to come work out with me in person, check out my calendar and my website for more details on that.

Thanks so much and we'll see you next time.

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