July 20, 2016 |
The Midday Lull Workout
Feeling tired come lunch time? This workout will get you moving during that afternoon slump.
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Feeling tired come lunch time? This workout by certified trainer Rob Sulaver is perfect for when you’re feeling sluggish during the day. Perform these three exercises for a minute each to get your blood pumping and boost your energy to get you through the rest of the day. It will improve your focus, lower stress, and fit perfectly into your work routine!
Exercise one is under-and-over-the-hurdle. With a wide stance, squat low and duck your body sideways. Next, take one leg and swing it up and over as if over a barrel, and follow with the other leg. Repeat this under-over combo for one minute. This will work your lower body: glutes, hamstrings, quads, and the entire hip complex.
Exercise two is bent over T’s. Place your feet shoulder width apart and bend your knees so you are slightly squatted. With your thumbs facing up and arms straight, raise your arms so they are in a T position. At the top of the T, make sure you squeeze your shoulder blades together.
The final exercise is crab toe touches. Remember crab walks from elementary school gym? We’re bringing them back. Once you’re in the crab position, raise one arm and tap the opposite toes. Alternate between sides, keeping your butt raised and allowing your shoulders and chest to open up.
Three exercises, three minutes each, three rounds total. Just nine minutes out of your day will help you feel rejuvenated and revitalized!
Rob Sulaver
Rob Sulaver is a certified strength and conditioning specialist, a certified sports nutritionist, and a certified personal trainer. He is the founding trainer of Rumble Boxing in New York City.
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[MUSIC]!
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It's mid day and you're feeling it a bit,
don't turn to coffee, turn to getting fit!
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[MUSIC]
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Welcome back to another episode of Just
Get Started, my name is Rob Sulaver and
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we're in the middle of our work
day feeling it a little bit.
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Our energy is low, our focus is out the
window, let's get back in the game here.
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Got three exercises for you today.
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We're going to do each one for
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a minute, help open up that body a little
bit and finish this afternoon strong.
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Exercise Number One,
Under the hurdle and over the hurdle.
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Under the hurdle, over the hurdle.
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Working on legs for sure,
our quads and our glutes.
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Also working that whole hip complex,
really opening it up.
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Exercise number two, bending over here,
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thumbs up, bam reaching for
the ceiling, pinkies together.
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Up and reach.
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Really squeezing that upper back,
working our upper back muscles here.
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Exercise three, taking it to the ground.
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Crab position here like our good old gym
days and we're tapping those toes here.
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Really working on our
shoulder stability here,
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opening up that chest cavity, and
getting our cardiovascular system flowing.
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Those are your three exercises.
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We're doing each one for a minute,
going through the whole round three times.
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Let's get right into it, shall we?
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In two, one, rumble.
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Under that hurdle, over that hurdle.
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Now the idea here is to
really open up the body here.
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Like I said, we are in the middle
of our day, we're feeling it.
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We wanna get these hips opened up, so,
think about getting as low as you can,
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as if, you're ducking under a bar or
hurdle here, right?
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And you kinda feel it, right,
you feel those hips opening up,
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stretching out a little bit here.
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And then, that same hurdle,
getting up and over.
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Feels awesome down here.
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And then working those hip flexors,
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working that core a little bit,
as we swing those legs up and over.
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Stepping under.
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Stepping over.
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I also love this exercise,
pretty work out really opens up the hips,
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get us prepped for
our squats, our lounges.
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Anything we might be doing in the gym,
our favorite place.
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Last one, couple seconds left.
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Finish with me, excellent.
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Bent over T's here exercise number two.
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One minute, two, one, let's do it.
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Lets get in a good position here.
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Notice my nice flat back, right.
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I'm parallel to the ground,
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got that little arch in the lower
back here right nice strong core.
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Not rocking at all here.
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So I'm not rocking up and
I'm really reaching with these thumbs,
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trying to put them on the ceiling here.
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You're gonna feel that upper back engage,
those rear delts.
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Yeah.
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Feeling those rear delts here.
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Right here, working, engaging.
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Feeling the traps and those rhomboids.
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My upper back fully engaged.
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Now again, because we're sitting
at our office all day, right?
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Rounded, we wanna help
counterbalance that.
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Get these upper back nice and strong.
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Keep that posture nice and awesome.
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Last two seconds.
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Boom.
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Taking it to the ground,
exercise number three.
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One minute on the clock,
two, one, lets go.
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Good set up here, right?
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Nice and stable.
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Take this nice and slow in the beginning
and kind of get comfortable with it.
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Find that good crab position here.
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It might take a second to
open up the shoulders some.
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Totally okay.
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Once you're comfortable,
get right into that crab toe touch.
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Like this cause it's super dynamic.
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Really work on that
shoulder stability here,
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right, as we're flowing through this.
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And kind of makes me
feel like a break dancer.
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Which is always cool.
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Bam.
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Nice and
quick here gets that heart rate going and
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like I said definitely
feeling it in the torso,
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in the hip flexors and
in that entire shoulder girdle here.
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Woo.
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Finish up with me.
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Three, two, woo.
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Yeah!
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One down, two more to go.
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Right into it.
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Round two, and we're going here.
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Check in with the breath.
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Nice and steady.
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Nice and consistent.
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That breath helps inform
this movement here.
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Round two,
you should be feeling a little more open.
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Try to push that range of motion,
a little bit.
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See how low you can get.
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See how high you can get.
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Notice how I'm keeping my chest nice and
proud as I come down here.
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Right?
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Without trying to hunch at all,
still stay upright.
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Just imagine yourself getting nice and
low underneath that hurdle.
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Lot of sprinters and
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runners, actually use this
exercise in their warmup.
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Dipping under hurdles.
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Or doing leg lifts over hurdles.
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Great pre-run as well.
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Gets everything engaged.
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Keeps everything awesome.
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Short time.
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Last two seconds.
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Boom!
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Exercise two, Bent Over T's.
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Solid position two, one, let's go!
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Bam.
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Reaching up for the ceiling.
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Remind yourself of that good set-up.
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Feet are hip width,
back is nice and arched,
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spine nice and long and
we're reaching for the ceiling.
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Get that breath in there,
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remember we usually exhale on the work,
so as we're reaching here at the top.
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Squeezing.
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Get that good exhale in there.
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Help support the movement.
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Beautiful.
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Awesome move here.
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Great way to get that back involve when
we don't have a lot of weight, right?
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Don't have a lot of resistance.
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Still feeling it in the upper back even
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though we're not working
against any weight.
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Also you might feel this in the lower
back, just holding position for
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a while can be challenging for
posture and alignment.
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Last two seconds.
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Time.
Excellent.
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Take it to the ground, crab position.
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Two, one, let's go.
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Boom.
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Good set up as always, right?
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Nice and stable and
then we are driving through this.
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One toe and then the other.
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Checking in with the breath.
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Woo.
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Breath supports movement.
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Good exhale on the work, right?
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I'm sweating.
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I know you are too.
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Feeling so much better than we were,
four minutes ago.
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Five, seven minutes ago,
however many minutes ago.
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Feeling better than we were then.
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Keep it up here!
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Let's finish the second round strong.
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Hoo yeah!
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Last ten seconds.
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Remember the higher your hips,
the harder this is gonna be.
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Whoo, really reach for that ceiling.
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Three, two, one.
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Bam.
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Two in the bucket.
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Last round here, best round as always.
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Under the hurdle over the hurdle,
two, one, let's go.
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Now a little reminder on this.
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If you're having trouble getting
low start a little higher.
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No big deal.
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Not a problem at all.
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Honor where you're at.
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Right?
That under the hurdle
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might be a little higher.
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That over the hurdle
might be a little lower.
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That's totally cool.
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Wherever you're at is awesome and
then we can progress from there.
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Right?
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It matters more that you're doing it.
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Less about,
how advanced you are with it, right?
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Boom.
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Drop and under, hop and over,
moving like an athlete, finishing strong.
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Feeling so much better than we were
not that long ago, feeling those hips.
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Totally open at this point.
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Finish with me.
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Last ten seconds,
see if we can get a few more in there.
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Last five.
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Boom, up and over.
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Excellent.
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Exercise two, Bent Over T's.
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Good set up, set, rumble.
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Bam.
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Reaching up.
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Squeezing that upper back.
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Right?
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Feeling those rhomboids engage,
those rear delts engage, those traps.
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Squeezing those shoulder blades together.
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I also like to think about
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literally pulling my shoulder
blades to touch each other.
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Almost like I'm trying to hold a playing
card right between my shoulder blades.
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Boom, right back down.
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Pinkies touching.
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Let me show you the side view.
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Make sure that back is good.
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Perfect form, as always.
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Good squeeze up top.
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Lower back is feeling it too,
maintain that arch.
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Try not to sag here, right?
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No sagging, no sagging, boom.
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Arching the whole time.
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Check in with your breath,
last couple seconds,
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how many can you get in there,
three, two, one.
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Boom beautiful.
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Last exercise, last minute,
on the ground here, good set up set.
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Set, rumble.
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Boom, little reminder on this.
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If it's super challenging or you find,
that you're rocking all over the place,
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just hold this bridge,
this reverse bridge here right?
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If this is easy,
try holding a full reverse bridge,
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this is super challenging right?
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Opens up those shoulders, and
really engages those glutes.
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And then as you get super
comfortable with that,
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you can progress to a full on toe
touch dance move awesomeness here.
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Little more dynamic movement, right.
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So get stable first and
then add that movement and
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a little reminder,
get those hips up there.
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Reach for the ceiling.
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Yeah.
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Play some MJ, you know,
get your groove on.
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Finish with me.
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Bring this workout home.
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Finish up with me, bam!
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Excellent job, guys.
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Three exercises, three minutes,
nine rounds in total.
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Got our heart rate up there,
got reenergized, ready for
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an awesome afternoon.
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That's what we're all about here right?
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Got more fun coming your way.
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I'll see you guys soon
on Just Get Started.
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[MUSIC]
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[MUSIC]!
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It's mid day and you're feeling it a bit,
don't turn to coffee, turn to getting fit!
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[MUSIC]
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Welcome back to another episode of Just
Get Started, my name is Rob Sulaver and
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we're in the middle of our work
day feeling it a little bit.
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Our energy is low, our focus is out the
window, let's get back in the game here.
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Got three exercises for you today.
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We're going to do each one for
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a minute, help open up that body a little
bit and finish this afternoon strong.
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Exercise Number One,
Under the hurdle and over the hurdle.
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Under the hurdle, over the hurdle.
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Working on legs for sure,
our quads and our glutes.
13
00:00:44,820 --> 00:00:49,250
Also working that whole hip complex,
really opening it up.
14
00:00:49,250 --> 00:00:53,240
Exercise number two, bending over here,
15
00:00:53,240 --> 00:00:58,370
thumbs up, bam reaching for
the ceiling, pinkies together.
16
00:00:58,370 --> 00:00:59,670
Up and reach.
17
00:00:59,670 --> 00:01:03,090
Really squeezing that upper back,
working our upper back muscles here.
18
00:01:03,090 --> 00:01:05,100
Exercise three, taking it to the ground.
19
00:01:05,100 --> 00:01:11,640
Crab position here like our good old gym
days and we're tapping those toes here.
20
00:01:12,860 --> 00:01:15,100
Really working on our
shoulder stability here,
21
00:01:15,100 --> 00:01:19,700
opening up that chest cavity, and
getting our cardiovascular system flowing.
22
00:01:19,700 --> 00:01:21,500
Those are your three exercises.
23
00:01:21,500 --> 00:01:26,770
We're doing each one for a minute,
going through the whole round three times.
24
00:01:26,770 --> 00:01:28,170
Let's get right into it, shall we?
25
00:01:28,170 --> 00:01:31,090
In two, one, rumble.
26
00:01:32,510 --> 00:01:35,360
Under that hurdle, over that hurdle.
27
00:01:35,360 --> 00:01:38,770
Now the idea here is to
really open up the body here.
28
00:01:38,770 --> 00:01:42,350
Like I said, we are in the middle
of our day, we're feeling it.
29
00:01:42,350 --> 00:01:48,090
We wanna get these hips opened up, so,
think about getting as low as you can,
30
00:01:48,090 --> 00:01:51,170
as if, you're ducking under a bar or
hurdle here, right?
31
00:01:51,170 --> 00:01:54,780
And you kinda feel it, right,
you feel those hips opening up,
32
00:01:54,780 --> 00:01:56,660
stretching out a little bit here.
33
00:01:56,660 --> 00:02:00,210
And then, that same hurdle,
getting up and over.
34
00:02:02,220 --> 00:02:03,870
Feels awesome down here.
35
00:02:04,930 --> 00:02:06,590
And then working those hip flexors,
36
00:02:06,590 --> 00:02:10,155
working that core a little bit,
as we swing those legs up and over.
37
00:02:10,155 --> 00:02:13,220
Stepping under.
38
00:02:13,220 --> 00:02:16,075
Stepping over.
39
00:02:16,075 --> 00:02:21,870
I also love this exercise,
pretty work out really opens up the hips,
40
00:02:21,870 --> 00:02:26,130
get us prepped for
our squats, our lounges.
41
00:02:26,130 --> 00:02:30,280
Anything we might be doing in the gym,
our favorite place.
42
00:02:30,280 --> 00:02:32,590
Last one, couple seconds left.
43
00:02:32,590 --> 00:02:35,510
Finish with me, excellent.
44
00:02:35,510 --> 00:02:38,790
Bent over T's here exercise number two.
45
00:02:38,790 --> 00:02:42,030
One minute, two, one, let's do it.
46
00:02:42,030 --> 00:02:43,750
Lets get in a good position here.
47
00:02:45,100 --> 00:02:47,540
Notice my nice flat back, right.
48
00:02:47,540 --> 00:02:49,505
I'm parallel to the ground,
49
00:02:49,505 --> 00:02:55,300
got that little arch in the lower
back here right nice strong core.
50
00:02:57,230 --> 00:02:58,580
Not rocking at all here.
51
00:02:58,580 --> 00:03:03,470
So I'm not rocking up and
I'm really reaching with these thumbs,
52
00:03:03,470 --> 00:03:05,510
trying to put them on the ceiling here.
53
00:03:05,510 --> 00:03:11,191
You're gonna feel that upper back engage,
those rear delts.
54
00:03:11,191 --> 00:03:13,050
Yeah.
55
00:03:13,050 --> 00:03:18,650
Feeling those rear delts here.
56
00:03:18,650 --> 00:03:21,310
Right here, working, engaging.
57
00:03:21,310 --> 00:03:24,240
Feeling the traps and those rhomboids.
58
00:03:24,240 --> 00:03:26,410
My upper back fully engaged.
59
00:03:27,540 --> 00:03:29,830
Now again, because we're sitting
at our office all day, right?
60
00:03:29,830 --> 00:03:32,370
Rounded, we wanna help
counterbalance that.
61
00:03:32,370 --> 00:03:36,590
Get these upper back nice and strong.
62
00:03:36,590 --> 00:03:38,580
Keep that posture nice and awesome.
63
00:03:38,580 --> 00:03:40,080
Last two seconds.
64
00:03:40,080 --> 00:03:40,670
Boom.
65
00:03:40,670 --> 00:03:43,170
Taking it to the ground,
exercise number three.
66
00:03:43,170 --> 00:03:46,240
One minute on the clock,
two, one, lets go.
67
00:03:46,240 --> 00:03:49,110
Good set up here, right?
68
00:03:49,110 --> 00:03:51,020
Nice and stable.
69
00:03:51,020 --> 00:03:54,160
Take this nice and slow in the beginning
and kind of get comfortable with it.
70
00:03:56,280 --> 00:03:59,490
Find that good crab position here.
71
00:04:00,670 --> 00:04:02,600
It might take a second to
open up the shoulders some.
72
00:04:02,600 --> 00:04:03,410
Totally okay.
73
00:04:04,510 --> 00:04:07,860
Once you're comfortable,
get right into that crab toe touch.
74
00:04:09,110 --> 00:04:11,470
Like this cause it's super dynamic.
75
00:04:11,470 --> 00:04:13,390
Really work on that
shoulder stability here,
76
00:04:13,390 --> 00:04:16,900
right, as we're flowing through this.
77
00:04:16,900 --> 00:04:20,800
And kind of makes me
feel like a break dancer.
78
00:04:20,800 --> 00:04:21,430
Which is always cool.
79
00:04:22,720 --> 00:04:23,220
Bam.
80
00:04:25,210 --> 00:04:29,160
Nice and
quick here gets that heart rate going and
81
00:04:29,160 --> 00:04:32,720
like I said definitely
feeling it in the torso,
82
00:04:33,730 --> 00:04:38,950
in the hip flexors and
in that entire shoulder girdle here.
83
00:04:38,950 --> 00:04:39,450
Woo.
84
00:04:41,090 --> 00:04:42,046
Finish up with me.
85
00:04:42,046 --> 00:04:47,388
Three, two, woo.
86
00:04:47,388 --> 00:04:49,170
Yeah!
87
00:04:49,170 --> 00:04:50,970
One down, two more to go.
88
00:04:52,400 --> 00:04:53,220
Right into it.
89
00:04:53,220 --> 00:04:55,240
Round two, and we're going here.
90
00:04:56,850 --> 00:04:57,630
Check in with the breath.
91
00:05:00,290 --> 00:05:01,060
Nice and steady.
92
00:05:01,060 --> 00:05:02,130
Nice and consistent.
93
00:05:06,090 --> 00:05:08,390
That breath helps inform
this movement here.
94
00:05:09,530 --> 00:05:13,270
Round two,
you should be feeling a little more open.
95
00:05:13,270 --> 00:05:15,490
Try to push that range of motion,
a little bit.
96
00:05:15,490 --> 00:05:17,860
See how low you can get.
97
00:05:17,860 --> 00:05:19,160
See how high you can get.
98
00:05:22,450 --> 00:05:26,120
Notice how I'm keeping my chest nice and
proud as I come down here.
99
00:05:26,120 --> 00:05:26,860
Right?
100
00:05:26,860 --> 00:05:30,590
Without trying to hunch at all,
still stay upright.
101
00:05:30,590 --> 00:05:34,460
Just imagine yourself getting nice and
low underneath that hurdle.
102
00:05:34,460 --> 00:05:37,650
Lot of sprinters and
103
00:05:37,650 --> 00:05:43,090
runners, actually use this
exercise in their warmup.
104
00:05:44,190 --> 00:05:45,210
Dipping under hurdles.
105
00:05:46,300 --> 00:05:48,366
Or doing leg lifts over hurdles.
106
00:05:48,366 --> 00:05:51,720
Great pre-run as well.
107
00:05:51,720 --> 00:05:53,680
Gets everything engaged.
108
00:05:53,680 --> 00:05:54,640
Keeps everything awesome.
109
00:05:56,150 --> 00:05:56,700
Short time.
110
00:05:56,700 --> 00:05:57,898
Last two seconds.
111
00:05:57,898 --> 00:05:58,667
Boom!
112
00:05:58,667 --> 00:06:01,900
Exercise two, Bent Over T's.
113
00:06:01,900 --> 00:06:05,330
Solid position two, one, let's go!
114
00:06:06,590 --> 00:06:07,170
Bam.
115
00:06:07,170 --> 00:06:08,370
Reaching up for the ceiling.
116
00:06:08,370 --> 00:06:11,340
Remind yourself of that good set-up.
117
00:06:11,340 --> 00:06:15,210
Feet are hip width,
back is nice and arched,
118
00:06:15,210 --> 00:06:20,670
spine nice and long and
we're reaching for the ceiling.
119
00:06:20,670 --> 00:06:23,030
Get that breath in there,
120
00:06:23,030 --> 00:06:28,840
remember we usually exhale on the work,
so as we're reaching here at the top.
121
00:06:30,270 --> 00:06:31,860
Squeezing.
122
00:06:31,860 --> 00:06:33,070
Get that good exhale in there.
123
00:06:34,170 --> 00:06:35,900
Help support the movement.
124
00:06:39,420 --> 00:06:41,670
Beautiful.
125
00:06:41,670 --> 00:06:43,820
Awesome move here.
126
00:06:43,820 --> 00:06:47,320
Great way to get that back involve when
we don't have a lot of weight, right?
127
00:06:47,320 --> 00:06:48,520
Don't have a lot of resistance.
128
00:06:49,910 --> 00:06:51,740
Still feeling it in the upper back even
129
00:06:53,000 --> 00:06:55,860
though we're not working
against any weight.
130
00:06:57,570 --> 00:07:00,620
Also you might feel this in the lower
back, just holding position for
131
00:07:00,620 --> 00:07:03,850
a while can be challenging for
posture and alignment.
132
00:07:03,850 --> 00:07:04,580
Last two seconds.
133
00:07:04,580 --> 00:07:05,400
Time.
Excellent.
134
00:07:06,780 --> 00:07:10,580
Take it to the ground, crab position.
135
00:07:10,580 --> 00:07:12,200
Two, one, let's go.
136
00:07:12,200 --> 00:07:13,480
Boom.
137
00:07:13,480 --> 00:07:17,070
Good set up as always, right?
138
00:07:18,260 --> 00:07:21,440
Nice and stable and
then we are driving through this.
139
00:07:21,440 --> 00:07:26,670
One toe and then the other.
140
00:07:26,670 --> 00:07:28,180
Checking in with the breath.
141
00:07:30,560 --> 00:07:31,060
Woo.
142
00:07:33,570 --> 00:07:35,030
Breath supports movement.
143
00:07:37,080 --> 00:07:38,580
Good exhale on the work, right?
144
00:07:40,690 --> 00:07:42,040
I'm sweating.
145
00:07:42,040 --> 00:07:43,140
I know you are too.
146
00:07:45,160 --> 00:07:49,140
Feeling so much better than we were,
four minutes ago.
147
00:07:50,290 --> 00:07:54,220
Five, seven minutes ago,
however many minutes ago.
148
00:07:54,220 --> 00:07:55,332
Feeling better than we were then.
149
00:07:55,332 --> 00:08:00,000
Keep it up here!
150
00:08:00,000 --> 00:08:01,500
Let's finish the second round strong.
151
00:08:01,500 --> 00:08:02,620
Hoo yeah!
152
00:08:04,540 --> 00:08:06,830
Last ten seconds.
153
00:08:06,830 --> 00:08:09,159
Remember the higher your hips,
the harder this is gonna be.
154
00:08:10,210 --> 00:08:12,320
Whoo, really reach for that ceiling.
155
00:08:12,320 --> 00:08:13,330
Three, two, one.
156
00:08:14,720 --> 00:08:15,220
Bam.
157
00:08:16,470 --> 00:08:17,880
Two in the bucket.
158
00:08:17,880 --> 00:08:21,380
Last round here, best round as always.
159
00:08:21,380 --> 00:08:24,030
Under the hurdle over the hurdle,
two, one, let's go.
160
00:08:25,960 --> 00:08:27,059
Now a little reminder on this.
161
00:08:28,980 --> 00:08:32,420
If you're having trouble getting
low start a little higher.
162
00:08:32,420 --> 00:08:33,140
No big deal.
163
00:08:34,320 --> 00:08:35,290
Not a problem at all.
164
00:08:35,290 --> 00:08:36,670
Honor where you're at.
165
00:08:36,670 --> 00:08:38,000
Right?
That under the hurdle
166
00:08:38,000 --> 00:08:39,270
might be a little higher.
167
00:08:39,270 --> 00:08:42,030
That over the hurdle
might be a little lower.
168
00:08:42,030 --> 00:08:43,080
That's totally cool.
169
00:08:44,600 --> 00:08:47,730
Wherever you're at is awesome and
then we can progress from there.
170
00:08:47,730 --> 00:08:48,970
Right?
171
00:08:48,970 --> 00:08:50,440
It matters more that you're doing it.
172
00:08:50,440 --> 00:08:55,790
Less about,
how advanced you are with it, right?
173
00:08:56,790 --> 00:08:57,830
Boom.
174
00:08:57,830 --> 00:09:05,676
Drop and under, hop and over,
moving like an athlete, finishing strong.
175
00:09:07,850 --> 00:09:14,100
Feeling so much better than we were
not that long ago, feeling those hips.
176
00:09:14,100 --> 00:09:15,570
Totally open at this point.
177
00:09:17,010 --> 00:09:18,550
Finish with me.
178
00:09:18,550 --> 00:09:22,770
Last ten seconds,
see if we can get a few more in there.
179
00:09:22,770 --> 00:09:24,290
Last five.
180
00:09:24,290 --> 00:09:25,750
Boom, up and over.
181
00:09:27,030 --> 00:09:28,420
Excellent.
182
00:09:28,420 --> 00:09:30,710
Exercise two, Bent Over T's.
183
00:09:30,710 --> 00:09:33,750
Good set up, set, rumble.
184
00:09:35,060 --> 00:09:35,860
Bam.
185
00:09:35,860 --> 00:09:37,440
Reaching up.
186
00:09:37,440 --> 00:09:38,720
Squeezing that upper back.
187
00:09:38,720 --> 00:09:39,220
Right?
188
00:09:40,320 --> 00:09:47,470
Feeling those rhomboids engage,
those rear delts engage, those traps.
189
00:09:47,470 --> 00:09:49,120
Squeezing those shoulder blades together.
190
00:09:50,650 --> 00:09:52,079
I also like to think about
191
00:09:53,790 --> 00:09:57,420
literally pulling my shoulder
blades to touch each other.
192
00:09:57,420 --> 00:10:01,370
Almost like I'm trying to hold a playing
card right between my shoulder blades.
193
00:10:01,370 --> 00:10:02,980
Boom, right back down.
194
00:10:02,980 --> 00:10:04,330
Pinkies touching.
195
00:10:04,330 --> 00:10:05,490
Let me show you the side view.
196
00:10:06,530 --> 00:10:07,810
Make sure that back is good.
197
00:10:07,810 --> 00:10:08,929
Perfect form, as always.
198
00:10:10,790 --> 00:10:13,780
Good squeeze up top.
199
00:10:14,970 --> 00:10:17,970
Lower back is feeling it too,
maintain that arch.
200
00:10:17,970 --> 00:10:19,370
Try not to sag here, right?
201
00:10:19,370 --> 00:10:22,020
No sagging, no sagging, boom.
202
00:10:22,020 --> 00:10:23,720
Arching the whole time.
203
00:10:23,720 --> 00:10:27,710
Check in with your breath,
last couple seconds,
204
00:10:27,710 --> 00:10:32,360
how many can you get in there,
three, two, one.
205
00:10:32,360 --> 00:10:34,770
Boom beautiful.
206
00:10:34,770 --> 00:10:39,616
Last exercise, last minute,
on the ground here, good set up set.
207
00:10:39,616 --> 00:10:41,769
Set, rumble.
208
00:10:41,769 --> 00:10:47,150
Boom, little reminder on this.
209
00:10:47,150 --> 00:10:52,210
If it's super challenging or you find,
that you're rocking all over the place,
210
00:10:52,210 --> 00:10:55,580
just hold this bridge,
this reverse bridge here right?
211
00:10:55,580 --> 00:10:59,210
If this is easy,
try holding a full reverse bridge,
212
00:10:59,210 --> 00:11:00,930
this is super challenging right?
213
00:11:00,930 --> 00:11:04,410
Opens up those shoulders, and
really engages those glutes.
214
00:11:04,410 --> 00:11:07,810
And then as you get super
comfortable with that,
215
00:11:07,810 --> 00:11:14,020
you can progress to a full on toe
touch dance move awesomeness here.
216
00:11:14,020 --> 00:11:15,760
Little more dynamic movement, right.
217
00:11:17,090 --> 00:11:22,660
So get stable first and
then add that movement and
218
00:11:22,660 --> 00:11:25,050
a little reminder,
get those hips up there.
219
00:11:25,050 --> 00:11:26,790
Reach for the ceiling.
220
00:11:28,260 --> 00:11:28,840
Yeah.
221
00:11:30,600 --> 00:11:32,839
Play some MJ, you know,
get your groove on.
222
00:11:34,030 --> 00:11:34,790
Finish with me.
223
00:11:34,790 --> 00:11:36,590
Bring this workout home.
224
00:11:36,590 --> 00:11:39,260
Finish up with me, bam!
225
00:11:41,440 --> 00:11:42,470
Excellent job, guys.
226
00:11:43,780 --> 00:11:48,660
Three exercises, three minutes,
nine rounds in total.
227
00:11:48,660 --> 00:11:51,520
Got our heart rate up there,
got reenergized, ready for
228
00:11:51,520 --> 00:11:52,470
an awesome afternoon.
229
00:11:52,470 --> 00:11:54,950
That's what we're all about here right?
230
00:11:54,950 --> 00:11:56,500
Got more fun coming your way.
231
00:11:56,500 --> 00:11:58,298
I'll see you guys soon
on Just Get Started.
232
00:11:58,298 --> 00:12:02,989
[MUSIC]
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