GOLD LIVE Class: Bodyweight Circuit Breaker 2

Hi! Welcome to GHUTV. It is Monday morning. My name is Leah. I'm here with Shelley Hawkins.

Hi! You may have seen her pop up on the Facebook page. She's here. She's with us! She's working out.

Welcome. It's so good to be here. So today we're doing Bodyweight Circuit Breaker two. No equipment at all. If you'd like to work with a mat, go ahead and grab one and have it handy for the floor work.

I also like to point out when we're working without weights or equipment, if you're trying to work a little bit more in bare feet, this is a workout that you can do that in. So if you'd like to lose your shoes, and just find yourself a bunch of space to get ready, and start working, go for it right now. We've got our water. We've got our towels. I will be working with a timer.

Every movement that we do, we'll be doing for one full minute, take 30 seconds of rest, and then 20 seconds to sprint through it one more time as fast as you can. So you're going to have the ability to work in that steady state cardio, as you work your way through that full minute. You're going to take a full 30 seconds to recover. 20 seconds to pump it up. Go a little harder.

Tell yourself that you can make it through because it's just a short chunk before you're onto the next. And today, once you do that work all the way through, that movement is gone. You get to say goodbye to it. It doesn't pop up again. So, you ready to go?

I am. Let's do it. Let's do it. We're going to just start our feet nice and wide. Turn your toes out just a little bit, so you can send your knees right up and over as you sweep your arms up, and then bend your knees out in line with your toes.

Big inhale on the up. Big exhale on the down. Two more these. Think about filling up your lungs and then emptying out any tension. One more big inhale.

We're gonna stay nice and low here. Take your hands down to your knees. Go ahead and press your right hand, so you're opening through your right hip, twisting your body a little bit through. Should feel a nice opening in the hip. Come through the center to switch sides, press open.

Ooh! Right away I can feel myself stretching out the weekend. Whether you're joining us live or a little bit later in the week, hope you're getting the most out of this stretch. We're gonna do one more on each side. Come through center to switch, and then we're going to come all the way through the center, up and over into a nice crescent lunge.

So slide your back leg back as far as you need to. And then think about lifting your chest so you gaze forward. Fingertips can be light on the floor. Then very carefully take your hands to the top of your knee. Lift your chest all the way up.

You're going to use your upper body weight to sink down towards the floor. Big open in your hip flexors. Pull forward. Fingertips back down. Relax your back knee and then shift your weight back.

Flex your front foot. Get a nice, nice stretch down the back of the hamstring. And then slide yourself back towards your front leg. Curl back toes under. You're going to pike everything up.

So this is a position where I really like to make sure that my hips are open. I want everything squared to the floor. Sometimes that means my back heel lifts up. If that happens, I step in a little bit closer and try to press my back heel down, so I'm even stretching my back calf. Feels good.

Yeah! Take one more deep breath in. Walk your hands through the center. We're going to go over to the second side. You're gonna find yourself at press-up lunge one more time.

We're here for 30 minutes today so we're really going to try to pack a punch. Take a nice deep breath in. See if you can lighten your fingertips on the floor first. And then the next one, you're going to take your hands to the top of your thigh. Lift your chest up.

This is where again, you're using gravity. Sink yourself down, open your hip flexor. And then gently come forward. Hands down to the either side of your foot. Relax your back knee, relax your back foot.

Shift your weight back, flex your front foot. As you hinge forward, On the second side you can really focus on flattening your spine. Even if it means you don't go down as far. That's okay. You're still getting a great stretch down the back of your hamstring.

Rock yourself forward. Throw your back toes under. Pike your hips up. So again, sneak in if you need to with your back leg. If it's really difficult for you to reach the floor you can always take hands to your shin.

Work with a flat back. If you've got yoga blocks, they're always a good choice. One more deep breath in here. Ooh. On the exhale come into the center.

Take a deep bend in your knees, and then we're gonna do a slow roll up, so your hips go up first, and as your fingertips lift off the floor let your chin hang next to your chest. You're rolling up one vertebrae at a time. Think shoulders back. Think chin up. Woo.

That's it. Feeling warm. You ready to go? Oh yeah! All right, I'm going to start my timer.

I'm gonna grab one quick sip of water because once we go we're going. Ready Shelley? I'm so ready, let's do it. Before I start the timer the very first movement that we're doing is a single leg deadlift with a hop to switch. So you're going to take one leg, send it back, if you can tap the floor, lift up, in one movement you're hopping to switch sides.

As we get into it I'm going to give you some modification options. I'm going to give you some ways where you can challenge yourself. But once I start this timer, we're going, are you ready? Let's do it! Alright.

Three, two, one. Here we go. Single leg. So right foot down, left foot back, tap the floor, lift up, hop and switch. Woo.

Tap a toe if you feel your balance go off just like I did. And then you want to land with a soft knee, as you hop side to side. Maybe you can take that hop out, right? So Shelley might show just a step over into the other deadlift. If you're feeling like you want to kick it up a notch and you're not that step side to side that we just did.

What you can do is lift both knees up high. Hop back down. Lift knee, knee. You'll notice right away that's a big balance challenge. So lift up.

And set back. So what you should be feeling, your cardio should be pushed but not to the max right now, right? You should still be able to have a conversation, maybe a shout out hi to the TV if you want to, but you should also be really feeling your glutes on your standing leg, especially on the stand up. You should be able to. This is our break.

30 seconds break. Don't cut that break short, girl. So, on your break, inhale through your nose, exhale with your mouth. As quickly as you can, you want to feel your chest stop heaving. If you're getting that big, heavy chest breathing.

You want to let that go. You want to fill up your belly with air. Ooh. Do you feel your heart rate coming down? Slow, yeah.

Three. Two. One. Fast! Here we go.

20 seconds. So this is where if you haven't done the hop yet, you're gonna go hop, side to side. If you haven't tried the high knees, give it go. If you're working still with that step side to side you're just going to take it a little bit faster. Take it down, up, squeeze.

Down, up, squeeze. Three. Two. One. Yes, you did it.

Ten seconds. We're in to skaters, side to side. In five seconds, we're just going to start hopping side to side. I'm gonna give you those modifications. Here it is.

You go side to side. Now this is your basic skater. You're getting a little twist through your obliques. Little balanced hop side. You want to kick it up a notch, you're going all the way down to the tap your fingertips to the floor.

If this hop is too much, you're going step, tap, step, tap. And as you step tap to have side to side, you're going to exaggerate the twist through your obliques, because this isn't just cardio, oh no, this is a little core work. If you're taking it as far as you can, halfway down with this minute, you can still add the tap back with the toe. If you're struggling with your balance or if this is the first time you're really trying the big hop side to side, use your toe to help you out. If not keep, it floating in the air.

You'll notice you really have to focus when landing on a soft foot. Less than 10 seconds. You can do it. This is one minute done. How's it going Shelley?

How you feeling? It's good. Breathless coming up. Three seconds. Two.

One. Shake it out. That's a hot one. So this one, you should feel your heart rate up pretty high. Take another deep breath in through your nose, out through your mouth.

Make the most of this 30 seconds. This is where I like to focus myself. I know I got a 20 second push coming. If you were doing your step taps maybe try floating your back leg in the air, even though you're stepping side to side. Give the hop a try.

Give the speed a try. Here we go. Three, two, one, go! Side to side. Big reach.

Big lift in the back leg if you're working in that balance position. If you got space, see if you can go further side to side. Bigger hop. You're already less than 10 seconds left. You got five.

You can do it. And three. Two. One. Woo!

Hop on those maps if you're using them. This is a quick transition. We're going to get into side to side lat pushups. So you're gonna hop down to the floor. Get right into it with me.

Find your pushup position. You're going to take your hand and you're going to bring one down towards your lat. So you're almost doing a tricep pushup and a regular pushup. And you're going side to side. Now right away, I know what the question is.

Yes, you can come to your knees. You can work in this position. You can also work with your hands elevated. So I'm gonna pop in front so you can still look at Shelley. But if you've got a couch, or if you've got a chair, in front of you, you can lift your hands up, take a little more weight, put it into your feet.

Little less weight in your upper body will allow can do this side to side. Now, if you're on your toes you're going to find, pretty quickly, that your core gets involved, so that you don't start to get your hips going side to side, even though your hands are a little bit off center. So you want to use your lats to squeeze your elbow by your side. You want to use your chest muscles. Think about those pecks pressing up.

Last second here. Push all the way to the top. 30 seconds of rest. You can do it. So think about all those modifications you did.

How'd that feel for you? That felt good. Yeah, it's a minute, man. It is a minute. It's long, but you just did it.

You only have 20 seconds left, and then you say goodbye to these. If you need a little sip of water, here it goes. I do need that. 10 seconds. You know how we love our water here at GHU.

Five seconds. Get ready to go. Three. Two. One.

You're here 20 seconds. You don't have to go fast because you're using pretty much your entire body here. Your heart rate will stay lifted. Don't you worry about that. If you can get four in, that's pretty amazing.

If you can get one in, that's amazing. Three, two, one. Here it is. 10 seconds. We're going to stay in a plank-based position, We're doing a pike of the hips, down to the plank, and mountain climbers.

Here we go. Let's jump right on in. Hit your plank position. We're going to lift your hips, lower back down, one, two, three, four. Lift your hips, lower back down, one, two, three, four.

Now if that pull of the knees in is too much, you can hang out right here in the pike to the plank. If this feels uncomfortable for your wrists, you can come down the forearms and you can do exactly the same thing. Those knee pulls in, it's going to be a little bit tighter but you're going to take the pressure off of your wrists if you need to. You can also stay right on your knees. You can go tabletop into a plank, lift up, pull in, in, in, in.

You got lots of options here. Tabletop, plank forward, in, in, in, in. I'm going to go right back to that and plank up, plank down. Where are you feeling this Shelley? All over.

Yeah. My glutes. See, I really love a plank series because you're always guaranteed to work pretty much your whole body. And before you know it, three seconds left. There it is, that's it.

30 seconds of rest. And then just like that we're saying goodbye to this movement as well. So remember your modifications. You know what works best for you in that minute. 20 seconds is more like a sprint.

You're gonna push yourself through. You're gonna get through as much as you possibly can. But it's only 20 seconds That's like one third of the time that you just did. So you can do it. I know you can.

Let's do it. Five seconds. Get yourself back in that position. After we're done with this we're coming right back up to stand. Here it is.

Plank up, plank down. One, two, three, four. Think big lift, lower down. Bring the knees in as far as you can. Alrighty, halfway done.

Try to get at least two more in. You can do it. Here it is, last one, all the way. Four pulls. That's it!

Pop yourself up. Pull your mat out of the way. Ready to go. We're going to a hop, hop, lunge. So here we go.

We're gonna stand place. Switch your feet, switch your feet, and then drop down into a lunge. Now right away, One minute here. This going to get heavy cardio pretty quickly. We're lifting lots of big muscle groups.

If you need the modification, you can step, step, and then step back into a lunge. Then heel, heel, step back. If the lunge is too much, you can hop, hop, hop, hop. Just switching your feet. Still getting that cardio burst.

Still asking your body to shift your weight forward and back into separate feet each time. But you're taking out that big bend of your knees. The other thing you can do if you've got stairs handy, you can stand in front of your stairs. Hop, hop. Step up, step down.

Hop, hop. step up, step down. You'll still be working the same main muscle groups, right. Shelley's on fire next to me. I can feel it.

That's the longest minute. Seven seconds. You can make it. Think about chest lifted. You can always breathe better when you're looking forward.

There it is, 30 seconds of rest. I live for these 30 seconds. A sip of water every time. So when you work on your lunges what do you try to think about? Core first.

Getting that knee low. Yeah. Keeping the hips square. Oh the hips square is so big. Just like in our warmup, when we were stretching.

Hips pointed forward, that's going to really line you up for your best lunge position. Three seconds, here we go. 20 second push. Go! Hop, hop, lunge.

Here it is. This is your chance. If you took the hops out the last, you already got less than 15 seconds, see if you can push yourself through. I'm feeling it. C'mon with me guys.

Yes you can. Five seconds. Then we get to say bye to these lunges. There it is, done! I don't know if we need to be that excited 'cos we got a little burpee coming up.

Alright, here it is. I'm going to show you and you're going to jump in. Frog jump, hands tap. Jump back. Tap.

On the forward, you're hopping back to a burpee. So back, fingertips, forward, fingertips, burpee, join on in. Up and back, up and forward. Feet back and in. Now, like before, modification.

Step back, tap, step forward, tap. You can even step back and forward from your plank, right? Every modification you take is empowering you to keep up with the movement, right? A modification is just a way to strengthen your body, and allow you to continue going, rather than just standing around and feeling a little defeated. Feel strong!

Do whatever it takes. You're strengthening yourself this morning. 30 minutes. You're going to feel so good. Alright, we got about five seconds left.

Then your big minute is done. Three. Two. One. Yes!

Woo, that's tough. I can see the sweat. I can see some sweat on the folks back around in the studio. We're having fun here. We got that 20 second push coming up.

So again, remember those modifications. Remember what it is that makes you feel the strongest, and then push yourself, 'cause this timer is going to go off after 20 seconds and then you're done. No more burpees. I promise. I didn't even sneak them in at the end.

Alright, here it is, go! Think forward, sorry back. Forward. Burpee. Up.

Up. Feet back and in. You're doing it. Yes. You can get least one more in, maybe two.

Push yourself. You got it. Three. Two. One.

Yes. High five. Get ready to go. We're going into sumo squat with a punch. So set your feet nice and wide.

Here we go. Drop down. Punch across your body, Drop down, punch across. So you're switching side to side. Now, if you feel like this is coming more from your core and less from your arms.

Oh yeah. That's what you want to feel. Oh yes. This punch is driving through your obliques, and that's what's given you the power. Now, if you want to add a little bit more twist, you're gonna lift your heel.

Lift your heel and pivot, right? That's going to give you even more of a drive. If you feel like this is too much, it's a little bob and a little punch. Boom. You don't have to drop all the way down into the sumo squat.

But if you're going all the way down you want to send your knees out to the side, wherever your toes are pointing, that's where your knees are going to point. Woo. I'm feeling it. I got that core engaged. Come on guys.

You got it. Less than 10 seconds. Woo! There it is. Three.

Two. One. Shake it out. Felt in the legs. That's a surprising one.

It's going to sneak up on you. You're going to think about all of your abductors on the way down, all of your adductors on the way up. Alright. Get that breath in. I thought that would be the easy one.

Clearly not. Surprise! And it's amazing. So I'm wearing my Harry Potter lifting snarky shirt. We got a peanut butter one over here.

But we're not even touching weights today. Look at us, working hard. Here it is. Sumo squat, boom, punch. Boom, punch.

Add that heel lift and pivot. Take it a little smaller, whatever you need. Think about that timer being whats your punching. Get through it. You got it.

Woo! Exhale on the punch. Three. Two. One.

You are done. Yes! Killing it. Alright, we're going into our knee ups. So I'm going to show you what the most advanced portion will be, right here.

You're going to take a knee up and then a kick back and the side. Switch, kick back. Now Shelley is going to be showing you forward, kick, forward, kick. So I'm going to stay over to the side here. You're going to pick who you want to follow, right?

Woo. We're into that minute here. So if you're kicking to the side, you're going to find that you're going to need a lot of balance on your standing leg, and a lot of opening through your hip, and a big squeeze in your glute on that kick to the side. And you want to lead with your heel, so the heel is pressing forward. So even though I'm a dancer, we talked about it, I love it, I'm not pointing my toes here.

Pointing the toes is for the dance routines. Flexing the feet, kicking the heel. That's for this energy kick here. Now, Shelley, where are you feeling this? I'm feeling out my laterals.

My outer thigh. Yes. My abductors. Also, I hope in your core a little bit. Of course.

Alright, last one. This is your break. So this is probably the biggest one so far, where in your 20 seconds sprint, if you didn't try the kick to the side, and you want to go for it, 20 seconds is all you have. You can do it, you can give it a try. If not, you're just going right back to that front kick.

Join me. Join Shelley. Do whatever it is that's working best for you. You got 10 seconds left before you're back into it. Woo.

Big exhale. Here it is. Three. Two. One.

Pull the knee in, up and kick. Up. Kick. Boom. Think about your core.

Think about your arms being under your control. So some of us will feel better swinging. Some people are going to feel better with a big reach. But none of this, right? The second you let the strength in your arms go, you lose it.

This is the last one. Woo. 10 seconds of break. Good one. Good one.

We're going to hop down to the mats. Pull them out. We're back to more push ups. Hey, I only said no more burpees. Alright.

So push ups, I'm going to start us off. We're into the minute already. Find your basic pushup position. Step a foot through, and then push up. It's almost going to look like a tricep push up in the top half of your body because your elbows will be in close.

You can always do knee pushup. You can also take out the pushup. Step through, open up, come through, switch sides. So if your goal is to strengthen your upper body a little bit more, that's what you're working on, you're going to do the knees pushups. If your goal is to add the core, you're going to do the step through and the lift of your hand.

Now these get pretty fatiguing pretty quickly. Really fast. So don't worry about speed. I promise you, your heart rate will be high no matter how fast you're going. Feel that twist through.

Oh gosh. You should feel this in your shoulders, triceps, obliques, little bit through your legs 'cause you gotta keep your legs strong. That's it. 30 seconds. You got 20 seconds left of that movement.

So you'll notice, whenever you do pushups you're already asking your entire body to join the party. Everything from your fingertips to your toes. To be engaged, you should be using those muscle groups all together as a team. When you're doing extra movements and positions in your pushups, that's where you're going to notice if you've got a muscle group that might not be jumping in as much, you're going to feel that the second you decide to put your foot through. Or the second you lower down.

So pay attention to that, here we go. 20 seconds. Think about foot through, think about that press. Again, option for the step through, arm up. Option for the knees, and the pushup.

Whatever you choose, stick with it. You've got five seconds. Not even. You get this last one up. You did it!

Yes, we are done. We're gonna stay on the mat. This is one of my favorite movements. Superman position, lat pull down. So hangout, arms long, legs long.

Squeeze everything in the backside of your body to lift up. And then you're going imagine you're grabbing something and pulling your elbows down towards your side. So this is a lot of work for your upper back. Big squeeze. Think about squeezing your lats.

Bring your elbow down. Think about still squeezing between your shoulder blades to lift your upper body. I'm actually going to come over to Shelley here. So not only is she squeezing down here, these are her lats. She's also keeping a tight squeeze right here to make sure that her chest is up and away from the mat.

I'm gonna hop back in here. We got less than 30 seconds left. I like to call this a sneaky one. It is. Yeah?

You feel like "Oh, we get to lay down. We're done with pushups". It's amazing how large these back muscle groups are and how much they're going to ask of you. So get that tight squeeze going. Even your shoulders are involved on the reach back up.

Five seconds left. Three. Two. One. For me, I like to press up, little child's pose.

I gotta wipe the sweat off. That's right. We're leaving little sweat angels down on our mats. Hope you're getting a sweat in today too. So this 30 seconds here is a little different than the other cardio pushes we've been doing before.

You should already be a little more recovered. 'Cause this isn't a cardio heavy as all the stuff that we were doing on our feet or even the push-ups were. So right about now, three seconds, you should be recovered. Head on forward. Here it is 20 seconds.

So the sprint feeling here is more that you can squeeze tight. Big reach, squeeze, big reach. 'Cause it's not about speed but you can bring that intensity up. Pump it up a couple notches. Four.

Three. Two. One. Awesome. We're to go back to a plank position.

And we're going to step our feet into our hands. So you're going to step or you're going to hop. Here it is. One minute, plank position. First option is just step your feet forward and step your feet back.

Switching side to side. This is plenty of work. Trust me, you'll feel this in your obliques. But if you're feeling like "Hey I want to get a little more cardio, a little more plyo". It's both feet together.

In. And out. Gonna get as close to your wrist as you can get and then back out. And from the front, I'm actually going to hop forward here. You want to think that in is really tight.

So instead of any open hips like this, you want to keep everything in close. Even if you're stepping in. Boom. Nice and close. And then back.

I'm popping back into it. How you doing Shelley? All good here. I'm modifying. How's it feel?

You feel like you're working hard? It does feel good. Oh yes. We got ten more seconds. Right now, my shoulders are burning.

I'm feeling those pushups. Five seconds. Here it is. Three. Two.

One. Step it back. 30 seconds. Now this should be a little more amped up. Coming out of the Supermans, a little bit calmer.

Coming out of this, your heart rate should be feeling it. So you want to focus again on those inhales through your nose. Exhale through your mouth. Just like when we were standing up. Just because we're down on the floor doesn't mean that this is going to kick your heart rate up through the roof.

Alright, we got about seven seconds left. Then we're going into our 20 seconds push. And then we're done with this plank series. Here we go. Hop into it!

Feet to your wrists. Think in, back, in, back. If you're stepping, you're still thinking in and then back. So the tighter you can keep your ankles and your knees, the more you're giving yourself a little bonus work. Focus on squeezing your leg muscles.

Three. Two. One. That's it. Hop on to your seat.

You're gonna have a seat. This is where you're going to start the next one. Just a reverse plank. So reverse plank. Hands below your shoulders.

Fingertips forward. Send your legs out straight. Lift yourself up. So this is one of my favorite positions. You're gonna activate your triceps.

You're going to have your core activated, especially down your back side which a lot of times we forget about. But if it doesn't feel so good, walk your feet into a tabletop. You're still going to activate pretty much the same muscle groups but you're gonna take a little tension off of your back. You can also, just like with the regular planks, you can come down to forearms. If this hurts your wrist and you can lift up from there.

You might feel it's little more challenging in your core. Because you really have to stay lifted. But it's an option for you. As you were, think about your chin to your chest but not fully to your chest. Little lift and a little gaze forward.

Think about your fingertips all being able to grab the floor. So try not to roll onto your outer side of your hands or into your thumbs. Often fingertips are there for balance and for help. Woo, I've got this in my glutes. Here it is.

Come on down. Ooh, that's another tricky one. How's it feeling? I felt that in my tris as well, if you bend your elbow slightly. Yeah.

Little micro bend can do a world of difference. Woo. I got 20 more seconds. Okay. So again, like everything else, even though there's no movement in this position, if you are choosing a modification and you want to crank it up for these 20 seconds, go for it.

If it's time to take them modification, go for it. Three. Two. One. Hop on up.

So, if you're like me, I get a little hyper extension in my elbows. What Shelly was saying is a little micro bend. So I just added one. So my arms probably don't look super, super bent. That's because a micro bend is so tiny.

You can still feel all of your muscles engaging. Just like that. Three seconds left. Two. One.

Hop on down. Yes. We got one more exercise. You're almost there. We're doing a hollow hold with a swim.

So it's beach season. We're finishing up on summer. You're gonna find your hollow hold position. So you're gonna scoop everything out. And then your palms are gonna flip and face up, if they're overhead, or down if they're at your side.

And you're going to switch. Now, this is very challenging. And the very second that you feel this happen in your back. If you feel space appear underneath your spine you're gonna lift your legs up a little bit higher and work from there. Or you can take one knee in.

Do a few. Switch. Do a few. If you feel like even that is really crazy difficult and you can get that arch out of your lower back, just reach your arms forward. Find that hold.

Lift as high as you need to and then lower from there. Challenge yourself. Get back into the swim if you can. We've got a`bout 10 seconds left. Woo.

Drop your toes. You can do it. Abs in tight. Five. Four.

Three. Two. One. Tuck your knees. Give yourself a breath.

So roll yourselves up. This is our last 20 seconds push. Then we're going to do a very short ab roll up series to get into our cooldown. And you're going to be good to go. So this is your last big core push.

Scoop your abs down, curve your body up. You want to look like a boat. So pretty similar to the yoga boat pose. Yeah. Very similar to that.

That's what you want to think about. Three. Two. One. Hollow hold first, then start that swim with your arms.

Now your arms are probably pretty fatigued. You did a lot push-ups, a lot of planks, but maybe try to give your fingertips glued together. If you were swimming you'd want to move as much water as possible. So you want to cup your hands and push through the water. Give yourself that resistance.

That's it. Tuck your knees in. Stay down on your mat. We're going to do four roll-ups to a seated position. So you can plant your feet.

You're gonna extend your legs long. I'm going to start with my legs long. Arms overhead. Slowly roll up, take chin to chest. Roll yourself up to have a seat.

All the way at the top. You're gonna roll back just the way you came. Roll back. Nice and slow. We're gonna do this three more times Take abs in with your chin to your chest.

Reach your arms forward or up. The higher the arms, the more challenge you're creating for your core. Roll back down. We're gonna do two more. Pull it up, in, lift.

Sit tall. Roll back. After this last one you're gonna stay seated and face looking at the TV. Whew. Roll it up.

Lift all the way to the top. Shake out your arms. Spin and make sure you're facing the TV. We're ready to cool down. Start with your legs crossed.

We're going to focus on the upper body so you can sit however is comfortable for you. Take your right arm, reach it across your body and then avoid your elbow. You can either take your forearm or above your elbow. Pull your arm across and then focus on this shoulder. It tends to lift up.

You want to press it down. Immediately I feel that stretch change. A lot about the body feels good. Then take the same arm, reach your right arm up and down to your shoulder blades. Take a hold of your elbow.

And you want to think about stretching your tricep first. So they lift and pull up. Once your tricep can feel this stretch you're going to add a side bend and you're going to stop the second that your hip starts to come up off the floor because this is not for the lower body. This is only for the upper body so far. Yeah.

Lift yourself up. We're gonna do the same thing on the second side. Bring you're on across, again avoid your elbow. Find a spot where you can press the arm across your body and then lower your shoulder. The lowering of the shoulder really gets me every time.

We don't even realize we're doing it. We're always lifting our shoulders. And then sweep your arm off and back. Drop your hand first. Take your fingertips to your elbow.

Again lift and stretch your tricep. And then you can go into the side bend. So another thing I like to remind people when we're stretching, a lot of times we think about the finishing pose, the stretch that we're getting to and we forget to get into the stretch, right? The way that you drop your hand to the way that you pull your elbow. All of that is part of this stretch.

Not just this little bend over to the side that we're finishing in. Come back up exactly the way you came. Release your hands. Now we're going to go into a little butterfly stretch. So you're going to take the soles of your feet and press them together.

Another thing I like to remind people: No pulling on the toes. That's really not kind to your ankles and your knees. So take your hands on your ankles and you can use your elbows here to open your knees if you hinge forward a little bit. Take a little breath. This is opening up all those adductor muscles, inner thighs.

Think about your hips. And then we're going to lift up and we're going to do my favorite part. Hands behind you. You come to palms, you can come to fingertips. All you want to do is lift your hips And then you're gonna let gravity do a little work.

It's going to pull your knees open. Your hips will be open without any real resistance. So you can kind of swivel side to side. If you want to open up, and then gently sit back down. You want your knees in to touch.

Legs go straight out in front of you. We're going to do one final stretch. Remember what we did when we were sitting up for the upper body. We're gonna do the same thing here. First, the arms come up.

Then you're going to lift up towards the ceiling. Then you're going to lead with your nose and your chest forward and you're going to reach. And the second you feel your back wanna round you're going to stop, and you're going to take two full breaths here. Reaching forward. And on your third breath, inhale.

On your exhale, release everything down. This is your final stretch. You can wiggle into it. Hang out here. And then we're going to talk through the roll up.

We're gonna take 10 full counts to roll up. So start with your spine. Stretch around your spine. One. Two.

Chest is lifting away from your thighs. Three. Four. Five. You're going to start to roll your shoulders back.

Six. Seven. Shoulders tall. Eight Chin starts to lift. Nine.

Ten. Gaze is forward. You did it. Awesome job. Thanks for hanging out with us, Shelley.

Thank you for having me. Hope to see you again soon. If you haven't tried Bodyweight Circuit Breaker one, give it a go. This is Circuit Breaker two. Happy Monday.

Have a great day GHUTV. Have a good one.