GOLD LIVE Class: Cardio + Core Burner 2

Good morning. GHU TV squad! How are you today?! I am so excited to be here today. I'm working out with a lovely Sam Cameranesi.

Hi! Good morning. Thanks for joining me. Of course. We are wearing pink to brighten you guys up today.

All right, so today is core plus cardio burner number two. Number one was so much fun that we're coming back with number two. It was. I know a lot of you ask us for more core workouts because let's face it, it's kind of hard to just sit on the floor and do your own core. Yeah.

And then of course, I always feel like I want cardio in my workouts just to burn up some calories. As a matter of fact, I gotta remember to turn on my watch because I always say, if I don't turn on my watch, I didn't do it right. So I'm gonna turn myself on right now. There we go. So here's how the workout is gonna happen or here's how it's gonna flow.

The first exercise, just like core plus cardio one, is more of a sit up or a crunch type exercise. Pilates based. A lot of times I'll give you a lot of form cues. We'll go then to the second exercise, which is more of a plank based exercise, and we'll be working that entire core, which incorporates your back. Don't forget the core is the front and the back.

And then the third exercise will be your cardio push, where we'll stand up and do some sort of a plyometric involving jumping. Now, if you don't wanna jump, I'm always gonna give you that low impact option. So as I always tell you, in every workout you do you right? Absolutely. Absolutely.

So we'll go 45 seconds of work, 15 seconds of rest to transition. So sit up, crunch, type exercise, 45 seconds, then plank exercise, 45 seconds of cardio, 45 seconds. And then we go to the next block. We have eight blocks. We have 24 completely different exercises.

If you get bored during workouts and you say, oh, I hate all the repetition, no repetition. Today, we will do 24 different exercises. These are different exercises than what you did in core cardio one. So I think I repeated just two things, just two things. So this is all brand new.

I had to really put my brain to work to make this happen today. So we're gonna start with a warmup. We're gonna get right into that workout. I'm so excited you're here. Grab one weight.

We're only gonna use it a couple of times. Now, if you don't have a weight, you don't even need it. You can use your water bottle or you don't even need anything. Okay? We're only gonna use it for about three exercises.

We're gonna pump the music up just a notch. We are gonna get started with that warmup. Here we go, team. Inhale up, exhale down. Good.

Inhale, and exhale. One more big one. Just get that breath line. Breath is so important in our workouts. Roll your shoulders back right here.

Get all the tension out of your neck. I always start with this, depends on how you slept or if you've been staring at a computer all day. Yep. God forbid your phone all day. Put that phone away!

All right, let's take the right arm. Just figure eight, forward and back. Forward and back. So we're just rotating that arm in the ball and socket joint. Big range of motion right there.

One more big sweep. Good other arm. Bring it forward. Bring it back. Big sweep.

All right. How are you feeling today, Sam? Good. It's Monday. It's Monday.

It might not be Monday for you, but it is for us, right here. One more big sweep. Good. Give yourself a hug right there big. All right, let's come to the top of our mats.

We're gonna come all the way over. We're gonna wake up that spine. We're gonna wake up those hamstrings. Touch your toes. If your hamstrings are tight here, bend your knees.

First time I touch my toes is always the hardest. Yep. Walk it out into a plank right here. Gimme a cobra stretch. Just drip those hips all the way to the mat.

Open up your hip flexors. Come back. Now we're gonna walk it back and stand up right here. All the way up. Let's move a little faster.

We're gonna do that two more times. All the way over. All the way forward. Drop those hips. Beautiful.

All the way back. One more, Sam. Let's do it. All right. Right here.

All the way down. Drop those hips open and hold your plank. Hold your plank right here. Draw your knee to your elbow. Draw it in other side.

Draw it in. This is still our warmup. I know our warmup are other people's workouts. You guys, you know that I can already feel my core. We're right there.

We're right there. One more each side. We're right there. Good. All right.

Take those hands. Walk 'em back to your feet. Really nice. Roll it up slowly all the way up. All right.

Face the front right here. Feet are about shoulder width apart. We're gonna start with some squats because that's always a good way to get those glutes and hamstrings ready, which we will incorporate in our core workout, in our cardio. So important that you warm up everything. Come on all the way down.

Now we'll add an opposite knee. So we'll come down a little twist. We'll open up that core right there. Right there. Come on.

Warm it up, down, up, down, up. Good. We'll do four more of these. Here we go. Four, lift that knee up.

Three. Contract those abs. Two. Come on baby. Good.

Now just twist. Right here, right here, right here. Little torso wrap. I feel my spine. Yep.

Keep your abs tight. Four more. Three more. Two more. Let's get that heart rate out.

Jack it out right here. Alright, now, low impact. Jumping jacks right here if you'd like, they're here. You got it. Let's bring those arms all the way around.

Opening those shoulders a little more. Right there. Come on, let's go eight more. You got it. 4, 3, 2.

Squat. Here we go. Down low, up high, down low, up high. Now starting to feel a little more warmed up. How about you, Sam?

Yep. Feeling love, light. Feelin' it. Now remember in our squat, Yep. Our goal is always hips below the heart, my friends.

All right. So this is not a very good squat. It's kind of like a messed up deadlift. So yeah, nice form. This girl she always has good form.

She's a dancer. I try. She gets it. Come on. Two more.

Good. Punch it forward right there. Punch it. Just waking up your back right there. Awesome.

4, 3, 2. All right. Toe touches right here. Right there, right there. We're almost done with this.

Warm up, my friends. Hold on. Feel those hamstrings. Yeah, I know. You know, and the first time we touched our toes earlier, I was like, oh, holy moly.

And now my hamstrings just even after four minutes. Feel good. One more each side. Right here. Right there.

All right, we're ready to go. Here we go. Here we go. Okay. I've got my timer right here.

Have your water nearby. I always tell you, hydrate, hydrate, hydrate. All right, we're set. I always say it's always important to see your group fitness instructor with a timer. Press the timer.

Otherwise, You don't know if they're telling the truth. Yeah. You don't know if they're telling the truth. Okay, so our first exercise is a Pilates half rollback, but with a tabletop arm. So we're gonna make it a little harder than if we just relaxed our arms.

We're gonna come all the way back. You roll halfway back. Imagine that there's just like a little ball behind your back. You're only coming halfway. When you come up, bring your opposite elbow to knee.

And then we go immediately to the other side. Here we go in three, two. We'll start to the right, Sam, here we go. Alright. All the way down.

All the way up. Knee up all the way back. Doesn't look like we're doing much, but here's what I want you to do. Right there. Pull those abs in.

Round that spine. Rotate through your back extensors, right there. Good. Lifting your leg is even a chore in this position. Yes or no?

Yes. I feel it in my quad. Ooh, come on. And you know, sometimes slower is almost harder. Yeah, it is.

Can you see me making a face? I was like grimacing. Cause I have to really inhale. Hold my abs, exhale. We're almost there.

Come on. Team. Right there. Now option is to keep your feet on the floor if that leg lift is too much. Three, two.

Done. Transitioning to the plank exercise, we're coming this way into bear crawl position. You're on all fours. Tuck your toes now. Simon says, lift your knees about six inches off the floor, maybe less.

I've got about four. Are we ready? Shoulder taps. Go. Right, left, right, left.

Now the idea is to think about balancing a glass of water on your back. My quads are starting to fire. How about you? Yep. Woo!

Right here. We're trying not to rock side to side too much. Balance that cup of water on your back. Touch those. Those shoulders.

Pull your belly to your spine! Ooh. Gauge through those quads. Good job. Come on.

Oh yeah. Woo. I keep having to tell myself to lower. Yeah. Lower those knees towards the ground.

Yes. Now, if this is too hard for you, you drop your knees. All right. I want you to do you, everybody can be successful right here. 4, 3, 2, 1.

You have time to stand it up. Core. Now it's cardio. So this is our first block. You're getting a hang of it.

We're gonna do a skip. Skip. Double jumping jack. Come off the ground if you're up for it. 3, 2, 1.

Here we go. Skip, skip. Double jack. Right here. Skip.

Skip. Double jack. Just getting that heart rate out. Come on. Work.

Skipping is so good because it warms up the calves and the hamstrings and it's a pretty big range of motion. And you can do it in your own home. And you feel the lower core, when you pull up your knee. Oh yeah baby. Whenever you pull your knee up, you feel those core muscles.

Yeah. Pull 'em in. Pull 'em in. Let's go. 45 seconds.

Come on. My timer is right behind it. Oh man. 15 seconds left. Let's go push it.

You got it. Push it. Little faster. Come on, team. Go.

Go. Jack. Here we go. Almost there. Watching that timer.

I see it. 4, 3, 2, 1. Good job. That's the first round. Woo.

Next round. All new exercises. So listen up. Dead buck, dead bug openers. Say that, Yeah, say that three times.

All right, so you're like this. The hardest part of this exercise for me is the mental side. You drop one leg and one arm opposite. Come back up. Are you ready?

Here we go. Right arm down, up, down, up. Yeah. We're keeping a pretty good clip. Now your whole spine is on the back.

Slight on the on the mat. Yep. Slightly. Press your low back into the mat. Pull your belly button in.

Now this is too hard. You eliminate the arms and if that's too hard, you bend the knees. The longer the lever, the harder it is. All right, keep going. Woo.

Right there. Done. Up, down, belly to the spine. And you inhale. Exhale.

Work that core. Yes you can. Right there. Got that timer and done. Boom.

Alright. Woo. Two planks. Two pikes. Two plank jacks, I should say, two pikes.

It looks like this. Two jacks. And then two ab pikes. You bring those legs in your abs are nice and tight. Here we go.

Jack, jack, pike, pike. Now we're moving fast. So if you wanna slow it down, you can jack, jack pike it up. Pull those abs in. Jack, jack, pike, pike.

Now if this is too fast, slow it down. Or if you want low impact, bring it out and in. You can do it. Come on, Sam. Jacks, pikes, this is your low impact.

Jacks. Pikes. Jacks. Pikes. You got it.

Jacks. Pikes. Jacks. Come on. Woo.

One more set, Sam. Here we go. Woo. Here we go. And done cardio, my friends.

That was a little bit of cardio too. Woohoo. I got some flyways today. All right. Shuffle.

Cross punch. We're gonna shuffle. Rotate through your core. 4, 3, 2, that side. 1, 2, 3, punch.

One, three punch. Rotate. You got it. Two, three punch. Very nice.

Bend those knees. Rotate. Let's go. It's sweaty in here today. It is.

Come on. I love it. Let's go. Come on. I like getting the aggression out with that punch.

I know, right? Rotate through your core. You can do this. Boom, boom. Awesome.

All right. Come on. Challenge yourself today. You got it. You are worth it.

Three, two. One more. One more. Boom. Woo.

All right, some quick water. We're going to block three. All new exercises. Keeps your mind in the game. It's one of my favorite formats and we're burning up calories, but really intentionally focusing on the core.

Butterfly crunches. We're gonna use a weight for extra resistance. You absolutely don't have to if you don't have a weight, use a water bottle, use a towel or use nothing. Legs are in butterflies. Souls of the feet together.

Abs pull in. We're just gonna crunch. Get those shoulder blades off the ground. Bring it down in 4, 3, 2, go. Lift lower.

Lift lower. Now again, we're moving fast. If you wanted to slow it down, you could. Alright there. Pull those abs in.

If this is too much for you, bring those knees back together. If you wanna make it harder and you're crazy, take your feet off the ground. Ooh, holy banana. As Lindsay likes to say. Yep, We're right there.

Really gotta focus on that. We're right there. Oh, yes, we can. Come on team. Whatever you're doing is better than those who are sitting on the couch.

Okay, come on. I think it's funny. People tell me they watch fitness videos while sitting on the couch. They preview them. That's okay.

You're allowed to preview and done. Ooh. Oh man. Side plank. Nice work.

Here we go. All right, so we'll start with this top leg. We're gonna divide it in the half. I'll watch our timer. All right, everybody get into a side plank.

Forearm. Lift up right here. Now if you want your bottom knee to the mat, you can, we're gonna lift the leg then pull the knee in. Lift. Hold it here.

Pull it in and back. Lift. Hold it here, pull it in. You're bouncing right there. Hold it baby.

Lots of balance. Holy core. Yep. Right there. Now your option is knee to the mat.

So I'm showing you the option right here. Lift and lower. Switch sides. Here we go. Woo.

Come on. So if you want that bottom knee to the mat. Here we go. Sam, we're gonna lift right there. Knee in and lift.

Knee in. I like this. I am focusing. Oh my goodness. I'm focusing.

How about you at home? Come on. One more set on this side. One more set. On this side, you lift.

Oh yeah, baby. Woo and down. Sweat is a coming. All right. That was awesome.

Standing up my friends. Ski, ski, lunge. This is one of the repeats from last time. Otherwise, all brand new exercises. So it's double ski and then a nice steep lunge starting in three, two, let's go.

Ski, ski, drop. Ski. Ski drop. Ski. Ski drop.

Ski. Ski. You use those arms, pull your abs in tight. This is about heart rate. Now option, lunge option.

Just tap back and lunge. Okay, so you do what works for you. I gotta get on the right foot. There we go. Come on baby.

Woo. Come on team. Make sure you're breathing. Woo. I love it.

Come on. I always tell you guys, you didn't come for easy. I know you didn't. You like a little challenge. Do with it what you may, right there.

Last one. One more. Done. That was block three. I'm sweaty.

Are we only on block three? We are, yeah. Come on team. We got it. All right.

Here we go. Block four. We did this exercise in the first one. This is the second and only repeat. I just love this combo.

So we're doing it again. The weight is in the air. Or just have your hands up here. You're gonna bridge up, squeeze those glutes, come back down, rise up into a full setup and back down. Here we go team.

Turning that timer on, in, 3, 2, 1. Here we go. Lift your bridge. Lower. Sit up and down.

Here we go. Lift your bridge. Lower. Sit up raising those arms. Have a lot of back extensors.

Bridge. Squeeze those glutes and abs. Raise up. Ooh. What do you think, Sam?

I feel like my entire body is working. Yeah. Oh yeah. Right there. Back extensors.

Come on. Go. Keep going. Keep going. Sam, I really wanna point out what's happening.

Team. All your core is engaged in a bridge. She lifts up all her back extensors engaged because we're pulling our arms forward. The modification would be to bend your elbows. Keep going, girlfriend.

You got it! One more. One more. Yes you can. Yes you can.

Woo. Okay, here comes our plank exercise. This one. This is a challenge. It's a forearm plank, crawl.

So start back right here. We're gonna crawl forward four steps open to a T plank, crawl back open to a T plank. It's kind of like a tough mudder race. Have you ever seen how they crawl underneath? Underneath the ropes?

The ropes? Yeah. Except no mud today. Thank goodness. Okay good.

No mud. All right, are we ready? Start back a little bit. Three, two. We'll start with our right arm.

Go right, left, right, left. Open to a T plank. Crawl it back. Left, right, left right. Woo.

Come on. Right left, right, left. T plank. Oh my goodness. Left, right, left right.

Yep. Don't worry about it. If you're on a different arm, I'm all okay with that. As long as you're moving, right? You're in the privacy of your own home.

No judgment. No judgment. Here we go. T plank. Let's go, pull it.

Use those core muscles. Oh my gosh. Do you feel that? Army curl. Oh baby.

Woo. Yeah. Back, back, back. Come on. One more forward.

Let's go one more. You got it team! Get going. Woo. And that's it.

Cardio. Cardio. Alright. I love it. Tap, tap, turn and drop.

Yeah, I'm a little sweaty. All right, so we're gonna do a double tap. I want you to take your body a whole 180 degrees and drop into a deep squat. Tap, tap. Drop into a deep squat.

Are you ready? Let's go. Tap, tap. Turn and drop. Tap, tap.

Turn and drop. Tap, tap. Turn and drop. Tap, tap. Come on.

You got it. Alright. So if you wanna keep a low impact, you turn and drop. You turn. I want you turning your body because you have to use a lot of core to pull your body around in space.

Come on calories, come on. Cardio. I always say cardio is Cardio. Cardio. Woo.

Come on, team, you are fabulous today. Woo. One more. You got it. Done.

We're halfway. Feels good. Oh man, right here, here comes five. Here comes round five. High boat, low boat.

Try to recover here. Here's what's gonna happen. High boat. Now in boat pose, please try to avoid this. Rounding your low back or rounding your upper back.

Pull your chest through. Nice long spine. Low boat is where we round this spine. I'll show you an option in three, two. Here comes a timer.

Let's go. High boat two. Low boat, two high boat, two low boat, two option high boat feet are down. Low boat, high boat, low boat. Now if you're really having issues with pulling up in your core, I want you to pull those abs in tight.

Take a resistance band around the feet. It's gonna help you get up and help you lower down. Lift for two. Lower. How are those ab muscles?

I can really feel the lower abs, which I love. Oh yes. Transverse abdominis. Yeah. Right here.

That's that human girdle that wraps around your body. You really have to think about it. You sure do. Right there. Last one.

And done. Woo. All right. These are called half get ups. They're from the world of kettlebells.

We're gonna hold a weight. If you do not wanna hold a weight, just put your arm in the air because this is an advanced exercise. Yep. Alright, so we have the weight. Sam and I do in our left hand.

Our left knee is bent. Our right leg is extended. So extend the opposite leg hand is out to the side. Ready Sam? Yep.

Let's take 'em through. You're gonna come to your-, you're gonna press the weight up first. Sorry. Come to your forearm. Come to your hand.

Lift your hips, come down with that arm extended. Lay all the way down and then bend the weight. Here we go. Lift the weight to the sky. Forearm.

All the way up, down, down. And bend the weight. Woo. Pull those abs in. Back extensors core, everything working.

Bend the elbow. One more and then we're gonna switch sides. Are you ready girl? Yep. Lift your butt up.

Good. Down. Switch arms. Okay, so now we have our right arm bent and our left leg extended. Here we go.

Lift the weight. Forearm up, butt off the ground. Back down. And then bend the elbow. Lift the weight.

Forearm. Forearm, butt up, down. All right, two more on this side. Lift up, butt up. You got it.

Woo. Come on baby. One more. Lift it. Lift.

Good work. Strong. Done cardio. Come on team. Alright, are we ready?

Run the tires. 1, 2, 3. Pick your feet up through those tires in 3, 2, 1. 1, 2, 3. 1, 2, 3.

1, 2, 3. Use those arms. Pick up those feet. Got it. I'm proud of you.

So your core were consists of your abdominals. Keep going. You guys and your back extensors, they all wrap around and give you good posture, flat tummy, strong body to move throughout the day. Come on. You got it.

Woo. And then of course, no shame in a calorie burn. Nope. We love it. Come on.

Go. 8, 7, 6. Push it! Five. Come on!

Four. Two. Boom. Woo. Nice work.

Holy cow. Huh? We're sweaty. We're sweating. Yeah.

Woo its hot in here. Feels good. Which I love. I'm a heat lover. Me too.

Arizona any day. I'll take heat over cold any day of the week. Yep. Okay. Back down you guys core.

So these are our single leg jack knives. So we're going long. It's a little more advanced than the dead bug that we did earlier. Go back to the dead bug if you want. We're gonna pull up and lift one leg and then pull back down.

Are you ready? I'll tell you. We're gonna start in 4, 3, 2. Here we go. You lift lower.

Here we go. Lift lower. Pull those abs in tight. Now see how high you can get that leg up? Sam can get her way up cause she's a dancer.

I have to really work on my hip and my quad to pull my leg up. Not to mention my core. Keep going team. You are strong. You are capable.

You have to save those things to yourself because positive mindset, where the mind goes, the energy flows. Oh, come on. 8, 7, 6, 5. We've got it. 4, 3, 2.

Oh done. Woo. Holy moly. Hip dips. Flip it over.

Forearm plank. If you are super sweaty, maybe you need a towel underneath your forearms. Don't slip. We're gonna pretend there's something underneath our abs and we're gonna go from one side to the other. Think about a basketball under your abs.

Here we go. Go to the right center, left center right center left. Now you could put your knees down. That would be your modification. I always tell you, no shame in the modify game, we are here for you.

I want you to be successful. And this is hard. This is a hard work out. Yes it is. Good.

You really have to focus on breathing too. Yeah, left. Inhale, exhale. Right. Abs pulling tight.

Left and right center. Left center, right center. Almost there. You got it. I promise I'm watching the clock.

4, 3, 2, 1. Oh, fabulous team. All right. I don't even wanna tell you what's next. Burpees!

Burpees. Okay so we're gonna go into a burpee with four punches. If you don't wanna do a burpee squat, four punches. Okay, here we go. Down and back.

Come up. 1, 2, 3, 4, down and back up. 1, 2, 3, 4, down and back. 1, 2, 3, 4, down and back. Come on.

1, 2, 3, 4. Come on. You got it. 1, 2, 3, 4. Work it.

Power through your back right there. Good. Down and back. Still on your squat, right? Two.

Oh yeah. Still in your squat. Come on. 1, 2, 3, 4. We're almost there.

1, 2, 3, 4. Come on. Oh man, we got one more in us right here. You got it. Go, go, go.

Come on. 1, 2, 3, 4. Woo. Right. That was around six.

Round six? How many do you have? Eight? Eight. You got two more.

We can do a team who says 30 minutes doesn't work right? Oh, it's a killer. I know some of you like a 45 minute workout. We have a lot of those, but sometimes 30 minutes if you're working hard, Gets the job done. It does the freaking job.

And then maybe if you're taking, you know, taking a walk later or something like that. This all works together. Okay, reverse crunches. So we're coming down to the mat. So reverse crunches are hard.

So I want you to think about lifting from those low abs. Now if having long legs is too much, you've bend the knees, that's the first thing we're gonna pull up and then pull back down. Really working on core. Trying not to press too hard into the mat. My suggestion for you is, if this is really hard for you, go get a bathtub.

Roll it up. Yeah. Okay? And put it right underneath your butt. Or get a foam roller and that'll give you that little push up to help you.

All right, here we go. Three, two, hold on. Here we go. And up two. Down two.

So we're really slow and controlled. And notice we're not trying to over push in our fingertips. Our hands are on the ground. But don't over push right there. Sometimes I even try to bend my elbows and see if I can get up.

It's hard. One, two. Yeah. Good. One, two, lift those hips to the sky.

Low abs, low back. Everything is working. That whole space right here, which is called your QL, where your low back, your lumbar attaches to your sacrum. You are engaging right there. Gosh, Sam, you are awesome.

She gets those hips up high. Pull that belly in. This is such a good exercise. Do it at your pace. We're almost there.

3, 2, 1. Woo. I like that one. All right. Reverse plank.

These are killer. All right. This is in a supine position. We're normally flipped the other way. So if you wanna bend your knees, I'm gonna bend my knees.

Go ahead. Lift up Sam. Here we go. Leg lifts. Keep your abs tight.

Right left, right. Sam is doing the advanced exercise. So if you can get those legs long right there. Even a little bit. Now I've taken my bend down a little bit so I have a little longer leg.

You gotta kind of play around and see what works. Sam has long legs. Holy moly. You'll definitely feel the hamstrings there. Yeah.

Dig your heel into the earth. I feel my core connected. It's like you're pulling it in like you're tightening up a belt right there. Last two, last one, you did it. Woo.

All right. Woo. Okay. Just to keep you moving. Sit throughs.

Now this is a great core exercise. Cardio obviously, cause this is our cardio move and it's hard. So here's what I want you to do. You start in bear crawl position again. Knees are bent from the side view.

You have to be here. Do not start out here. You'll never make it. Are we ready? Right.

Let's take our left leg through. You and me. All right, ready? Here we go. Take it through.

Lift your hand, take it through. Lift your hand, take it through. Good. I'll come with you Sam. Right here.

Left. Go. Go and go and go and go. Rotate that core. See how we're lifting our hand up as we kick our leg through?

Go for it. Go. Keep it coming. Keep it coming team. You're almost there.

Woo. I'm proud of you. Come on baby. Now if you were modifying, this might be a good exercise too. Last one.

Nice. Right there. I try to give you ideas but I always tell you guys, fitness is synonymous with creativity. Just keep moving. I don't care what you're doing, just keep moving.

Okay. We are sweaty messes. Yep. Are we ready? This is our last block.

Yay. Nice job guys. Nice job. Side to side crunches right here. Here's how it looks.

You're gonna bend your knees and you're going pull your shoulder blades off the ground. So I want your shoulder blades lifted like you're lifting to your bra line. And we're gonna reach and then center and reach. Here we go. Reach right or reach left.

Good. Reach, center, reach. Keep those shoulder blades off the the ground. Now in Pilates we always talk about relaxing through the neck. So instead of doing this and straining through your neck, just relax.

All the work is in the obliques, the waist muscles. Right center, left center. Beautiful. I am so proud of all of you today. You showed up.

That's the hardest part. Sam and I always talk about that, right? It is. Showing up for the workout is the hardest part. Just saying yes, I'll push play.

I will do this today. But once you do, you feel so good, You feel accomplished. Come on. Last set, right center, left and done. Woo.

Okay, here it comes at last plank exercise. Well a little bit of upper body. We're gonna do a few pushups. Did she just say pushup? You said pushups.

One pushup. Two arm reaches. Okay. 45 seconds worth. I'll give you some opportunity to modify that pushup.

Three, two. Here we go. And it's down, up. Reach and reach. Here we go.

Down, up. Reach. And reach. Now those elbows should point back in a pushup. All right, so you're not over straining your neck.

I always talk about that. Come all the way to the mat. Back up. Lift and lift. Now of course you can always modify on your knees.

I don't mind at all. I wanna see you use good form. If you come down here all the way down, then come up for your reaches right there. Reach, push up, down, up, reach. Oh my gosh.

Gimme one more push up. Yes you can on it. You got it. Let's go. Oh, woo.

Oh baby, that's it. Nice work. One more cardio. Woo. Good job Sam.

Good job team. I am super freaking sweaty. Right Knee pulls across in right now. I guess not in two, right now. We're going.

Okay, we're gonna pick up our pace right there. Pull it in, Sam, pull it. Pull it. Now as we pull, think that you're just cracking something on your knee and you're pulling those abs in. Pull, pull, pull.

Go. Go. I can't see the timer. Almost ready. 3, 2, 1.

Switch, pull, pull. I love it. I've got sweat dripping down my nose. Nice work team. Yeah, right there.

In your eyes. I love sweat cause I just feel accomplished. Yep. But in the summer, the reason your sweat stays so long is because of the humidity and your skin temperature stays higher so you don't cool off as fast. So it's not that you aren't working as hard in the winter, you're sweat.

Whoa. Heat evaporates faster. Okay, hold on. Three, two. Speaking of sweat and slippery woo woo.

And that is core plus cardio burner two. Alright, we have to cool down. We do. How do you feel? Great.

I feel so good. I love this combo. Yeah. Of core. It's nice like doing new exercises and not doing the same thing and you're working in everything.

Like you always talk about back extension. That's so important. I really loved planning this workout because I have to challenge my mind. Yeah. You know, to do something different here we'll sit this way and think of some exercises we haven't done for a while.

So I'm glad you joined us. Let's start with touching our toes. We will because what we're gonna do is really extend through that low back. So in inhale and on the exhale come forward and if it's hard for you to touch your toes, go ahead. Sam's a dancer.

She can drop her nose to her, her legs, not me. So I'm just doing the best I can. Reaching forward now by holding onto my toes or a towel, I can really feel my mid back extensors. Everything kind of stretch feels so good. So let's just hold this for a few more seconds everybody.

Oh, I'm so glad we did this today. Yeah, it was awesome. Great way to start out the week. I'm so glad you joined us because like you said, the hardest thing is showing up. I'm always really proud of everyone who does our online workouts.

Let's go to figure four. And my live classes. Our live classes because you know like we are, we're teaching so we have to be here. Yep. But I always think about you.

Who does not have to be here? Good gracious girlfriends. You are amazing. You showed up. You showed up.

Woo. Sweat is literally dripping down my armpits. Yep. Everywhere. Now as we do this stretch, here's the key to this stretch.

You don't wanna be like this and hunched what you wanna do is push your long spine forward. When I do that, I feel it in my medial glute. My piriformis through my hip, my pulling my belly to my spine. Let's get the other side. Which is where a lot of us don't really, I feel that stretch all that often.

You really have to work on it. Oh, and for me, one side is more flexible than the other. Does that happen to you even as a dancer? Yes. A little bit.

Yeah. My right side, just cause we're always doing things on the right is a little bit more bendy. Woo. That felt amazing. Felt great.

A little cardio. Little core. A little cardio. Little core. All right, let's do a twist right here.

So we'll just take one leg over. Now I want you to sit as tall as you can and take that opposite elbow around and then just pull in again a nice long spine. Feels so fabulous. All right, well check that off your, your to-do list. Yeah.

Whether you're joining us in the morning or whether you're joining us at night, check it off that to-do list. It feels so accomplished and so good. Other side. Woo. Right there.

Lift that chest and heart. Good. Might have to wash my hair today. Oh my gosh. I know.

We always talk about that. When do you wash your hair? Do you wash your, do you do your workouts around your hair wash? Or do you do your hair wash around your workouts? Definitely do my hair wash around my workouts.

I know, and I, I always say hashtag ponytail is a style, or hat, hat's a great way too. Ponytails and hats are my life and I don't care. Sweaty hair, I don't care. All right, yogi squat to end our cool down right here. Just open up those hips, see if you can get your heels down.

Okay. See if you can get those heels down. Really stretching through those calves, opening through those hips. You should feel this in your sacrum a little bit too. Just opening up through that back.

By the way, those of you who have a tight low back, please watch my 10 minute free video. It's in our 10 minute videos about how to stretch your back with a massage ball. And then I gave you a couple of exercises. I do it every morning, 365 a year. And it has literally changed my life.

My back pain has dissipated completely because of consistency. So check it out. All right. Legs or butt to the sky, roll up and we'll call it a day. You have a great day at home.

Thanks Sam, for joining me. Thank you. All right. And we'll see you again next time.