Ultimate Intervals

Hi, I'm Lindsay Bomgren and I am here with your ultimate interval workout. We're using just our body weight today. So you can grab a mat or do this on the carpet. Joining me today is Chris Freytag. She's gonna be offering modifications.

So go ahead and follow her if you're not ready to leave the ground. There will be some plyometric exercises. All right, you guys, we're gonna get started by warming up that body, loosening up those joints. I'm excited to work out with you today, so let's get started. Ready, Chris?

We're gonna just settle into our feet here. Big inhale up and big exhale down. One more time. Let's get a little bit deeper in those knees. Bring it up and down.

Let's do that one more time for me, big inhale up and down. Stay in those feet. Bring those arms up.. This is where I want you to pull that belly button back towards that spine. Nice, tight core, palms facing forward.

Give me a baby back bend. And extend. One more. Bend. And extend.

Awesome job. Bring those arms right down at your sides. Give me some big arms circles. Big arms arm circles to the front, warming up those ball and socket joints, those shoulders. Awesome.

Give me four more. Three, two, last one. Take it back. Reverse that circle, big circles back. Opening up that chest.

Nice. Four more right here. Give me four, three, two, and one. Let's settle into those heels, squats. Bring it down and up, down and up.

Nice work. Down and up. Sitting back into the heels. Always remember, when you come to the squat position, chest is lifted, weight in the heels. This is your base.

So at any point in time during the workout you want to come back to an exercise and keep moving, right here. Awesome. Give me four. Three, holding it high. And two.

Last one. Bring those arms back to the side. Feet nice and wide. We're gonna take it to a windmill sweep. So we're sweeping down and up.

Down, warming up those hamstrings, the back our legs, keeping that nice flat back and focusing on keeping that core tight throughout the entire workout. Sweeping side to side here for four. Three. Two. And one.

Now we're gonna take it all the way down. Give me a nice wide forward fold, letting that chest fall towards the thighs. Loosening it out here. And then walk your hands over to the side, finding a nice, low lunge so your legs are ready to step back into the ground. Lunge, and lift, down and up, down, and down.

Just tapping that back and forth to the ground for four. Hold that low lunge in three. Two. One, hold it here. Nice and low.

Take that arm. Open up. Take a nice, easy twist here. Go ahead, circle out the wrist, keeping that back leg engaged. Back down to that low lunge position.

This time, walk your hands inside your ankle. A nice, wide hip opener. Feel free to take a couple of hip circles here. There you go. Awesome job.

And let's switch out our feet. So step back to plank and pull that right foot forward. Take a couple of hip grinders here, circling out that hip. Awesome job. Step back to plank, switch it out one more time.

Other foot forward. Circle it out. Awesome. Take that hand back outside the ankle. Find that nice lunge position.

Settle back in. Bring it up to crescent lunge, triceps by ears, shoulders down and back. Pulse down, and down. Awesome job. Give me four, three, two, one.

Stand it up. Face center right here. Hop those feet together. Let's jack it out. Jack, and jack.

Getting that heart rate up a bit here. Awesome job. Nice work, you guys. All right. For four, three, for two, one.

Hamstring curl, curl, and curl. Curls, point that heel up towards the glute, warming up those hamstrings. Nice. Lungs should be starting to pump a little bit right here so we're gonna get a little bit warmer. For four.

Three. Two. One. Settle back into those quads, let's pick up the pace. Squat, squat, picking up the pace just a bit here.

Awesome job. For four. Three. Legs are getting nice and warm. For two.

And one. Take it down to that forward fold again. This time, walk your hands over to the other side. Settle into that lunge position. Lunge and lift.

Just keep that back knee towards the ground. Legs are nice and warm. Awesome job. Four. Hold that low lunge in three.

Two. One. Settle into that low lunge. And open up that that easy twist, chest expanded and circling out the wrist. Whatever feels good for your body.

Bring it back down to take the hand inside the ankle right here. Take a couple of hip grinders or circles. Gotta warm up those hips. And then step back to plank and switch it out. Stepping the other hand outside the ankle, or outside the wrist, circling it out.

One more time, back to that first foot right here. Circle it out. Awesome job. Then take that back to a runner's lunge. Take the hands outside the ankles and bringing it up to that crescent lunge.

Strong core, nice and tight, shoulders are down and back. Pulsing down, and down, tiny pulses. Give me four. Three. Two.

One, back to center. We're gonna get that heart rate up one more time. Jack it out. Jack, Jack. Quick athletic circuit here of jumping jacks, high knees, and butt kicks because we are gonna get into alternate intervals, you guys.

30 seconds per exercise. So I want you to go as hard as you can for each exercise. There's four exercises per circuit, 30 seconds, and you're gonna do it three sets. I'll explain it as we go. Take it to high knees.

In four, three, two, one, high knees. Pump those arms. Chris has got the modifications back here so you can just step it out. Take this workout at your pace. You know your body better than anyone, okay?

All right, butt kicks in four, three, two, one, butt kicks. Point those heels towards the booty. Awesome job, you guys. I'm working just as hard back here. I'm excited to get started with you guys.

All right, here we go. In four, three, two, one. All right, we're gonna jump right into that first exercise. It's a big, sweeping lunge. So you're going to tap down, up and over with the arms, and over.

I'll explain the rest of the exercises as we go. Are you ready, Chris? I am ready. Let's do it. All right, let's start that timer at 30 seconds.

Here we go. You're gonna lunge, up and over with the arms. Lunge, just alternating side to side, kissing that back knee towards the ground as you go up and over. Notice how our chest stays lifted. You don't have to tap your hands to the ground.

It's all about your range of motion, whatever it looks like for you. 30 seconds right here, and then we go into exercise number two, which is a crisscross squat. Look at Chris for those modifications. In four. Three.

Two. And one, here we go. Squat, crisscross. Chris has a modification back here. What we're focusing on in this exercise is those inner thighs, squeezing them together as you come up in standing.

Chris is doing a crossover modification. I love it. I feel it. I still feel it, even though I'm not jumping. Right?

It's all about those inner thighs. Stay right here, you guys. We'll bring that heart rate back down in exercise number three. In four. Three.

Two. And one, find chair pose. Knees, ankles can touch. Wrap those arms around a beach ball. Reverse like you're gonna lunge, and fly.

Fly. Stepping back, again, choosing your range of motion. Really focusing on squeezing that back as you step. Back, squeeze, staying low in the legs, throughout the entire exercise. It's 30 seconds.

We're gonna bring that heart rate back up with exercise number four, and then you get a break. In two, and one, runner squat. Run, run, squat. Run, run, squat. Your modification here is just air squats.

Chris is at it right there. Really driving through those legs can get your heart rate up. Do you feel that? Are you getting that heart up? Yes, even if you are not jumping, you will benefit from this workout.

Yes, it is all about pump, pump, down, pump, pump, squat. Awesome job, you guys, keep going here. Four. Three. Two.

And one. 30 seconds recovery. Walk it off. Nice. Feel that.

Yeah. Take this time to let that heart rate come down. Recover before you repeat that whole sequence. All right, we're gonna get back into all exercises. Now that you're familiar with them, you can really get into it.

It's all about pushing yourself properly, right? Yes, it is. All right. All right, you guys, we're back on in five, four, three, three, sweeping lunges in two, and one. Take it down, sweep up and over.

Big sweeps right here. Up and over, keeping that core tight. And got to really pivot your toe, too. Yes, pivoting that toe, exactly. You gotta be gentle and kind to those knees.

Awesome job. Keep going right here, big reaches. Remember, exercise number two is back to those crisscross squats. Keep going right here, you guys. Finish strong.

For four. Three. Two. And one. Crisscross squats.

Crisscross. Nice. Chris is back there with those taps again. Really focusing on those inner thighs, squeezing them together. Chest stays lifted, core stays tight.

I love it. Awesome job. Keep that heart rate up a bit here if you can. Challenge yourself. We're gonna bring it back down with those chair squats with a back fly in three.

Two. One. Bring it to chair pose right here. Wrap those arms around beach ball. Step back, together.

Back, together. Nice. Awesome job, you guys. Squeezing that back with each reverse lunge. Squeeze, low in the legs.

Love it. Legs on fire, runner squats, exercise number four. Oh man, almost there. In four. Three.

Two. And one. Pump, pump, squat. Pump, pump, squat. Chris has got those air squats again.

It doesn't matter what you're doing here. Keep moving for those 30 seconds. Keeping that heart rate elevated because we get to get a 30-second break after this, you guys. Yes, pump, pump, squat. Chest is lifted.

If I went over to Chris right now, I could slide paper under her toes. All together, be strong for two, and one. 30-second recovery. Whew. Man, you guys, two down, one more time through this entire sequence.

And then we have a power minute, power minute, so we're getting that heart rate through the roof on the power minute. Love power minutes. Burn up this calories. Yes. That's what this workout is all about.

Interval training, you go as hard as you can, catch your breath, work on that recovery time. Back to exercise number one in four. Three. Two. And one, right here, big sweeping lunge, up and over.

And up and over. Yes. Really focusing on rotating those toes towards the wall where you're lunging. Yes. Nice work.

Love it. Nice, tall chest. Keep those shoulders down and back as you rotate up and over. Awesome job. Back to those crisscross squats for exercise number two in four.

Three. Two. And one. Crisscross. Final time you're gonna do these, you guys.

Make it burn. Pull those inner thighs together. Force those hips forward at the top. Awesome job. Woo.

30 seconds. Ooh man. Yes, you can. It's all about challenging yourself. Come on.

Circuit number three is the toughest. Make it count. Reverse chair in four. Three. Two.

And one. Bring it to chair pose. Wrap those arms around the beach ball. Step it back, together, back, together, staying low through the legs the entire time. Burn in the legs, squeeze the back, core is tight.

Then we're gonna get that heart rate up with runner squats and go right into our power minute. And then we get a minute recovery. So push hard. I know you can for four. Three.

Two. And one, run it out. Run, run, squat. Squat. Yes, yes you can.

Come on, this is it. This is where you make it count, you guys. Make it count. How about that booty, huh? Woo, we are building booty.

Feeling it. Feeling it is right. Come on. From here, we're going into a jack, jack, power jack. Again, check out Chris for those modifications in four.

Three. Two. And one. Here we go. Jack, jack, power jack.

It is one minute. Power jack. On the power jack, I'm leaving the ground. If you can. Otherwise, you're following Chris.

Woo. She's lifting that leg high. Jack, jack, power jack. Awesome job, you guys. One minute.

You can do anything for a minute. Holy cow, right? Right? You're almost halfway. Yes, keep going.

Take modification if you ever need it. Keep a slight bend in those knees. Whoo, getting that heart rate up because after this we get a minute of rest, yes! A minute feels long, but like you said, we can do it. We are scorching calories right here with just our body weight.

Push. Yes, you can. I know you can. Come on, you guys, we're in the final 10 seconds. Awesome job.

Keep going right here. Come on. Stick with me for four, three, two, and one. Way to go, girl. You killed that power minute.

Those plyometrics are hard, but if you were following me, it's still hard. It's all about how hard you try. Exactly. Connecting the mind to the muscle. I love that, connecting the mind to muscle.

Awesome job. Let the heart rate come down. Grab some water, you guys. We're on a minute recovery right here. And then I have four new exercises for you.

Hydrate. Hydrate. We always bring out our water, right, 'cause we couldn't do it without it. Right? No.

So you shouldn't either. No, water. Awesome job, you guys. All right, so. 10 more seconds.

Or 20 seconds. Yeah, till we go, so. I was gonna make you go right away. Chris has got the time back here for me. All right, you guys, get ready.

Settling in. We're starting with the reverse burpees. So we're gonna take it down to the ground. Walk it out, plank, walk back in, jump at the top if you can, all right, otherwise, you're following. In four.

Three. Two. One, reverse burpee. Take it down. Walk it out to high plank, pushup if you want it.

Walk it back in, bend those knees. Explode up if you can. Otherwise, just bring it up to standing. Adding that pushup if you can. Chris has an awesome modification, dropping burpees, and it's taking out the jump.

Your pace, moving at your tempo. We're gonna stay down on the mat after this, you guys, and go to a reverse tabletop with a tricep dip. Keep going for four. Three. Two.

And one, roll over to that butt. Fingertips point in. Lift the booty up off the ground. Shoot elbows straight back, adding a kick. And kick.

Dipping, and kicking. Core stays tight. Focusing on keeping those elbows Straight back at that wall behind you. Yes, you can. Staying down here and going back over into pushup position.

In four. Three. Two. And one, bring it back over to pushup. Check out Chris for the modification.

Knee drives. Drive, drive, straight towards the chest. Pushup. Drive, drive, pushup. Shooting those elbows back towards the wall behind you as you pull those knees towards your chest.

Option to always drop down to a knee, both knees. Pushups are my nemesis. They're so tough for me. But I'm gonna do this for four. Three.

Two. And one. Take it all the way down to the belly. Superman lat pull. Arms out in front.

Legs lifted, quads above the mat if you can. Squeeze the back. Reach out. Squeeze. And reach.

Squeezing those back, those lats, pulling the elbow down towards your hips, trying to keep the legs off the mat the entire time if you can. If you can't, you can always drop those legs down to the mat. Finish strong right here for four. We get a break in three. Two.

And one. Go ahead and sit up and back to child pose. Stretch out those shoulders. That is a shoulder burner with those pushups. Feels good to stretch out your low back after that Superman.

Yeah. Wow, awesome. Right? All right, you guys, you're on 30-second break. And then we're jumping back in and we're repeating them, starting with those reverse burpees again, okay?

So you're gonna take it down, add the pushup if you want. We're back on. Are you ready for this, Chris? I'm ready. My triceps are screaming.

Round two in three, two, and one. Take it down. Walk it out to that plank. Add that pushup. Walk it back in, bending those knees.

Adding that hop at the top if you can. Exploding up or staying on the ground I care about form here. So we've got to keep that belly button nice and tight this entire time. Straight line from head to toe. Woo.

Yes, awesome job, you guys. Over to that reverse tabletop. This is exercise number two. In four. Three.

Two. And one. Swing around to that booty. Fingertips point in, lift the butt up, give a kick, dip and kick. Dip, and dip, core is tight, shooting the elbows straight back.

Triceps, baby, tank top season. Woo! On fire. Yes. Back over to that pushup position.

Knee drives and pushups. Yes, you can. That's exercise number three. We're going there in four. Three.

Two. And one, back over to pushup position. Knee drive, knee drive. Drive, drive, pushup. Drive, drive, pushup.

Drive, drive, pushup. Shoulders are on fire. Yes, you can. Come on. Woo!

Woo! If you need to drop down to one or both knees, there is no shame in that. I might be joining you soon. Yeah. Come on, for four.

Three. Two. And one, all the way down to the belly. Supermans. Arms straight out in front.

Legs up off the ground, quads lifted. Squeeze the back and release. Squeeze and release. Taking some time here. Let that heart rate come down.

Really focus on pulling those elbows down towards the hips, squeezing the back. It's amazing what you can do with just your body. I love it. Keep going strong, you guys. Four.

Three. Two. And one. Take it back to that child's pose again. Stretch those shoulders.

Oh, this feels so good. Yes it does. It stretches out the shoulders, but it really feels good on the low back too. You know, at the end of this exercise, I feel like, do we need a 30-second break? Man, I'm glad we're getting that 30-second break.

And you should want and need recovery. I mean, that means you're working hard. It does. You guys, circuit three, the toughest of them all. Back to that reverse burpee, and then we're adding that power minute in three, two, one.

Take it down. Down to that squat, walk it out, pushup. Walk it back in, bending those knees. Floating up if you can. Walking down to plank.

Everything is engaged here. This is a total body burner from head to toe, shoulders, legs, glutes. Awesome job. Woo! Taking it over to that reverse tabletop.

Final time doing it, you guys. Yes, you can push through the circuit. For four. Three two. And one.

Bring it over to that booty. Fingertips pointed. Lift it up. Dip and kicks. Here we go, kick and dip.

I love it. Awesome job. You're doing so great, you guys. Round three is the toughest. This is where you choose why you showed up for your workout today.

You have a goal. Stick to it, make it count. Whew. Shoulders on fire. Keep going for four.

Three Two. And one. Bring it over to that pushup. Knee drive, knee drive, pushup. This is my toughest exercise.

This is where I got to dig deep into that mind over matter, right here. I know I can. I'm stronger than I think and so are you. Yes, we can. We're in it together.

You're not quitting. Down to Supermans in four. Three. Two. I'm just gonna stay down here on that one.

I love it, I love it. Supermans, quads are out, and squeeze that back. Bring it out because after this, we're getting into that power minute. The power minute, you guys is 10 knee drives at your pace. Then we're popping up for 10 high knees.

Chris has the modifications. Check her out if you need them. Squeeze that back so the Superman's strong. Squeeze that back. All right, give me one more right here.

Squeeze. Power minute, you guys. We are on. Pop up to plank. 10 high knees.

One, two, three, four, five, six, seven, eight, nine, 10. Hop it up. 10 high knees. One, two, three, four, five, six, seven, eight, nine, 10. Watch Chris for those modifications if you need them.

Back to those knee drives. Three, four, five, six, seven, eight, nine, 10. Pop it up. One, two, three, four, five, six, seven, eight, nine, 10. Back down.

I'm gonna stop counting and let you take it at your pace because that's what this workout is all about. Take it at your tempo. Whatever works for you. The goal is to get your heart rate up in this minute, whatever that is for you. Okay, I'm gonna stay up here, in case everybody wants to avoid those mountain climbers.

It's right here. Work hard, you can do it. Yes, just getting that heart rate up. Awesome job, you guys. Yes, you can keep going.

Come on, 15 seconds left. Woo! We're almost there. Finish strong. For 10, nine, eight, seven, six, four, three, two, and one.

You killed it with those mountain climbers. Great job. And your heart rate is up. Yeah. I mean, I tell you what, these work.

Yes, this is a metabolic burner. All right, we are on that one minute recovery and then we have four new exercises for you guys. Circuit number three. This is the final push. 30 seconds per exercise.

Three rounds. One more power minute. So we're at the finish line. The finish. Feels good.

There is light at the end of the tunnel. Right, so we start in about 20 seconds. So what are we gonna do? First move is squat with rotational punch. Feet are shoulder distance apart.

You're gonna squat, twist and punch. Twist and punch. That's exercise number one. We'll explain the rest as we go. Are you guys ready?

Here we go in five seconds. Five, four, you're on in three, two, and one. Squat, twist and punch. Punch, twisting through those hips. Rotating those hips towards that wall.

Turning the toe and tapping it. Punch. Woo, driving through those shoulders. Yes you can. It's 30 seconds.

Come on, sitting low, getting those hips down in line with those knees on that squat. Going to a Heisman bound with a knee tap after this. Finish strong right here, for four. Three. Two.

And one, Heisman bound. You're gonna bound. Tap, tap, tap. So I'm going for a really explosive bound here. Chris is going for a little bit lower impact of a bound.

We're tapping those knees, bound, and bound. Nice. You can go for height. You can go for distance. You choose.

Keep moving right here. And then we're going into a squat with a donkey kick and another back fly in four, three, two, and one. Bring it to the squat position. Wrap those arms around the beach ball, squat, kick and fly, squat, kick and fly. Squeeze those glutes.

Oh baby, I feel this. Yeah. So we did a back fly in the first round. Now we're adding a glute kick, so you're squeezing through those glutes. Woo!

Turn it on. Building booties, letting that heart rate come down just a bit because we're bringing it up with squat jacks in four. Three. Two. And one, right here.

Out and in, jack it out. Chris has your modifications. Check her out for those toe taps. Just get that heart rate up, whatever that looks like for you. Connecting the mind with the muscle.

Back, chest, back, chest. Use those arms too. Body weight. Make that body work. Yes, you can.

It's only 30 seconds. You get a 30-second recovery after this. Stay low in those legs for four. Three. Two.

One. 30 seconds recovery. All right. Woo! Two more rounds?

Two more rounds. Two more rounds and a power minute. Grab some water. Even with the low impact, I feel it. So if you're not jumping at home, you can still challenge yourself.

Exactly. It's about challenging yourself at your level. You can always build up. All right, back to exercise number one, that squat with rotational punch. Got it.

We're back on in four, three, two and one. Squat, twist and punch. Punch right through those hips. Punch. I love this exercise because it makes me feel so strong.

It's like kickboxing. I know Chris loves kickboxing. I love it. Yes. Woo!

Twist and punch. You guys are doing great. Nice work. Send those hips back. Chest lifted, core is tight all the time.

Finish strong. We're going into those Heisman bounds. Yes, you can. Come on, give me four. Three.

Two. And one. We're bounding. Bound, tap that knee, bound, bound, exploding off the leg. Bound, bound.

I'm going for air and distance. Chris is taking it down a notch, going more for that driving to tap that knee. Push and push. Yes. Exercise number three, those donkey kicks.

Those real glute burners are back in four. Three. Two. One. Wrap their arms around, squat, kick and fly.

Squeeze the back, squeeze the glutes. Squeeze, squeeze. This is where you really want to focus on those muscles you're working. Squeeze, squeeze, let the heart rate recover because we're going to bring it back up with squat jacks. That's exercise number four.

Yes, you can, come on. Four, three. Man, huh? Squat jacks in two, one, jack it out. Come on, come on.

30 seconds. Stay loaded in those legs. Nice bend in those knees, whether you're jacking or tapping with Chris. Come on. Yes, awesome job.

Yes, you can. Squeeze. Squeeze that chest. Yes, I love it. Push, 10 more seconds.

Yes, you can, you get a break. Push right here. Come on. For four. Three.

Two. One. Woo! 30 seconds. Wow.

And you're jumping, girl. You're crushing it. All right. One more round. One more round.

One more power minute. This is where you leave the workout saying "I did my best" or "I could've pushed harder," right? Right. This is where we push. One more round.

30 seconds repeats, and then power minute. One more power minute. One more power minute, you guys. All right, we're backed to that squat with rotational punch. Okay, settle in right here.

You're on in four. Three. Two. And one. Squat, and punch.

Punch. Last time you have to do this exercise. Make it count. Rotate through those hips. Strong arms overhead.

Yes, punch, punch. I love this. Working everything here, total body. Power through. I know you can do it.

Push right here. We're going into exercise number two, those Heisman bounds. Push right here for four. Three. Two.

And one, bound it out. Bound and tap, tap, tap, tap. Exploding up. That standing leg is happy in that knee. Yes, you can.

Landing softly on those toes. We're doing this in a hotel. We can do it anywhere. We'd be very quiet so we don't wake up the people below. Yes.

I love it. Squat with a donkey kick, you guys. Exercise number three, in four, three, two, one. Bring it together, wrap those arms. Squat, kick, and fly.

Fly, fly. Bring that heart rate down just a bit. Catch the breath. Squeeze the glutes. Squeeze, squeeze.

Chest is lifted. Squeeze. Squat jacks. That's exercise number four. Yes, you can.

Come on, right here. Give me four. Three. Two. One, jack it out.

Here we go. 30 seconds. Loaded in those legs, pumping those arms. Yes, you can. After this, take the Heisman runners.

Wherever you're at, jacks or taps, just keep moving. Finish strong, you guys. 10 more seconds. Then we go into that power minute. You can do anything.

Finish strong with me, come on. Five, four, three, two, one. All right, here we go. Run, run, bound. Run, run, bound.

Bound run, run, bound. Pump those arms. Pump, pump. Pump, pump. Pump, pump, yes!

Feel it in your core, when you tighten those abs. Really driving that knee. Yeah. Woo, one minute! You are so stinkin' strong.

I love it, you guys. Finish strong. Heart rates are driving. Woo! Come on, come on.

We're halfway. We got 30 more seconds. You got 30 seconds. We're not quitting. No, we are not.

We are not. Come on, stick with us, you guys. Drive, drive, drive. Oh my gosh, 15 seconds. We can do it.

You can do anything for 15 seconds. I know you can. We're gonna cool down after this. Earn it. Come on.

Final five, four, three, two, one. Wow. Awesome job, Chris. All right. Good job at home.

Yes, awesome job, you guys. Okay, let's take a couple of big breaths here. Deep breaths. See, we're out of breath, too. Oh yeah.

It's all hard work, no kidding, right? No. There's no smoke and mirrors here. We're doing the workout with you. All right, we're gonna let our heart rates come down.

Come back to that mountain pose we started with. Give me a big breath, up, pull those feet together. Arms up, palms face forward. Give me that baby back bend. Reach back.

Put it up one more time. Pull it back, and up. This is where we really find that heart rate. If you can, balancing on your left leg, like pull that right leg up towards the chest. Nice work.

Then take a giant step back with me. Giant step back to crescent lunge. I'm gonna turn this way this way. Chris, you wanna turn this way? Sure.

All right, let's turn this way. This crescent lunge. Feels so nice on the back leg. Right? Let's set back knee down, crescent moon.

Bring those arms up overhead, biceps by ears. Grab that left wrist. Reach up tall, and we're stretching. Nice. Awesome job.

Bring it down to the mat. Sit back into half splits, reaching through that hamstring, coming up to that front heel. Awesome job. Woo, I love earning that stretch at the end. Nice work.

Bringing it back forward. Take the left wrist inside that left ankle. Back to those hip grinders. Option to keep the back knee on the ground or lift it up. Whatever feels good for you.

Grind it out. Awesome job. Let's step back to plank and walk our hands all the way back to meet our feet. Walk it back, bend your knees, and gently roll it up. Oh, this feels awesome.

Yeah. Whew. Let's step back forward again. Another big inhale up. Bring it up.

Baby back bend. Reach it back. And up. This time, pulling that left knee up. Pull that left knee up.

Ooo, balance. Yeah, find that balance. Especially since we're standing on mats. It makes it harder to balance. If you step off your mat, not on anything squishy, it's a little easier to balance.

I love it. Awesome job. And then we're gonna turn again, this time taking a giant step back into that crescent lunge and then setting that back knee down. Crescent moon right here. Grab the wrist, reach up and over, stretching all the way through those obliques and hip flexors.

Nice work. Back to center, sitting it back to half splits, stretching that front hamstring, just letting everything melt down towards me. Awesome job. Walk it back up. Take your right wrist this time inside the right ankle.

Back to those hip circles. You can engage that back leg if you want to or leave it down on the mat. Nice and wide. I love these, stretching those hip flexors. And then we're gonna step back to plank.

And again, walk those hands back to meet the feet. Bend the knees and this time, my breakout pose, getting actually elbows to biceps. We're gonna release that back. Remember those Superman's we did? Oh, man.

Yeah. And now take it all the way up. One vertebrae at a time, neck and shoulders last to rise up to the top. Give me one big breath in. Breathe it in.

Send some love to your body for moving with you. Big breath out. Awesome job, you guys. Let's do this again, okay? Let's get back together.

Let's do this again. Awesome job. Keep up the great work.