Day 8: High Intensity

Hey guys. Welcome to day eight. Yesterday was a little bit more low energy, restorative. Now, I'm back again. Yes. This is the challenge. So Find that energy.

Got some lighting music here to get you move in. All you needed is your bar or chair or a wall. So something to hold on to and a light dumbbell, two to three pounds. Alright, guys. Ready? Let's go for a little trot, or we say our prancing right here, front sit out. We're just gonna shake the hips from side to side.

Alright. And four, and three, and two, and one, and open. And close, and open, and close. Good. Just give me a couple more.

One more. Hold it here. Take it out. VA. Beautiful. Now we're gonna step to the side we go, set, tap, set, tap, plie transfer.

So you're just transferring your weight, and bring it to a tap, clear. Now it's gonna go into an attitude. One lift. One lift. Remember, you don't have to go into an attitude. You can just keep it to a tap. You feeling a bit tired today, or just low energy.

I promise you, you're gonna get there. Down, and lift. Down, endless. Down and lift. Now, we're just gonna hold it here. I'm just gonna lift and tap.

Just get your balance. Four three, two, step each to the side and lift. Hold it here and tap. Just that little tap there. Can you give me four more and four?

Three, two, plie, hold it here. Take the hands. Now, we're gonna drop that hip. Drop. Rotate.

Drop. Rotate. Drop. Now bring the hand around. So you're gonna reach reach, dropping the hip down. From here, take the hand around, take your hands down, and we're just gonna extend and bend, extend gently stretching out those legs.

Good. Now, one more holding there. Found your knee, take it around to the center, reach it around. Take it down. Now ready. Lift your hips up high.

Lift and down. Lift. Good. Try and get those hips nice and square. Now, this time. Hold it up there, hold. Bring you back to center. Now, slowly bring the legs together, roll yourself all the way up. Alright, guys.

Pick up your little dumbbell. Alright. We're gonna go in our first position, heels glued together, get your weight over five toes. Not high on the releve, shoulder blades down. Let's work those arms and legs. Ready, plie out and in.

So just incorporating a dumbbell with it just to get some upper body work too. So I love this because it's total body. Okay. Total body. Your focus, total body. Now, hold it here. Hold it here.

Being give in and out, in, out, in, out, hips, hips, elbow high, kick it up, Punching out, four, three, two, and one, take it back. Two, and that's lovely, open force position. Ready. We go up. Down back into your shoulders again. Keep the shoulders over your hips.

Breeze. Now, hold it up and hold. Hold it here. Four, three, take it forward. Now we're gonna lift.

Rotate up. Rotate up. So you're rotating into the bar. That's it. So get into those obliques in that lovely curtsy. Position.

So you're kinda rotating underneath the bar. Watch that top elbow goes down on the bar. Good. Now, triple pulls, three to lift, bring it down. So it's slow and controlled.

Now, get down into those legs, lift. So it's a diagonal look to that back corner. Awesome. Last time. Good. Take it forwards.

Lift. Lift. Three, two, and one, bring it down. Let's go to the other side. Ready.

Let's go. Up and in. Up and in. Feeling good. Keep those heels together. Now, bend your knees.

Hold it here. Now, bend your elbow in. Take those hips with it. Good. Hips.

Take it up in and out. In and up. Woo. Gips squeeze those heels together. Four, three, two, one, take it behind. Ready. Open four. We go down and up.

And Keep the shoulders over your hips. Perfect. Looking good. You got four more right here. Four three. XL two.

XL one. Lift it up. Transfer ready. Open and down. Open and down.

Reach. Can you see I'm pressing the elbow onto the bar and Mallett in. Now, look back. Good and work into those thighs. Triple pulse right here. Three, two, one, bring it down.

Small. They're sucking those abs. Elbo on the bar. Watch your shoulders. Oh, it feels good. Working to those obliques.

Let's just do a couple more a good look. You can never not do too many. Take your forets, lift, lift, finish off with those little try stuff. Gotta get them in there. One more.

Awesome job. Let's put those weights down. Alright. We're gonna stay here. Take your dayagonally forward. Need repeat it right here. In, in, in, good. Now you're pushing off that back leg. Okay. So don't bounce up and down. See a lot of people always bouncing up and down.

We're gonna stay low. Yes. No bouncy. Alright. Optional.

Floor. Floor. Good. Keep that front knee bent and just reach to the floor. You gotta have goals. If you don't have goals, you're gonna go back on yourself.

Last time, take it down, hold it here. Now, we're gonna bring the leg. It goes in for two back, switch legs in for two, now singles, just here for eight, eight, single, seven, six, exhale five, woo, four, three, two, and one, switch to the other side. See that lovely rotation. Good.

Rotation. Whoo. Good job. Now we're gonna run-in place. Go. Run. That's it. Move those thighs.

Four. Three, two, step back. Whoo, come all the way up, roll it out. Take it round through the side. Guess Perfect. Alright. It's got a little bit lower. Now don't bounce flipping down.

Think if this is working that leg. Yeah. Your heart rate is up. We're burning calories here. That's what cardio is about. Right? Touch. Burning calories.

Good. Can you do eight more? Of course you can. Ready. Let's go. 876-5432, now get down at your plank. A little different here.

We're gonna take it out. We go and one, and ambast, and out, in plank, plie, open those hips, left leg, left right, plank plank. Whoo. Other side for two. It's two.

One. Other side. Two. Alternateating. Ulten nates, alternate. Two more.

One more. Beautiful downward dog. Breathe. Email it down. Can you guys again your heart rate up?

This is where it counts. It's start digging deep, burning those calories, getting that body strong, wash it out. Alright. We're gonna take it nice and wide. Make sure you're away from your bar.

Press down. Now, we're gonna go away from the bar first and touch the floor. So we go three, two, one, reach, reach. And again, let's try it. Three, two, one, reach. Reach. Hold it here. Should we go again.

321. Reach. Reach. Holdy here. Let's go. Push the floor away and reach and reach.

And again, push the floor away. Keep the supporting like Holdy here. Now transfer over and lift. Now look, elbow on the ball. Roll it back. Beautiful.

We're gonna go in, kick, and take it out. Now, keeping my legs just below hip height. I can get it higher, but I'm choosing to go a little bit below hip height right now. And I'm pressing out of the bar. The hand is staying on the hip for a little support. Good.

If you can't take it forwards, go diagonally out, work at your own level. Good. Last time, bend your knee, hand on your knee. Get your ankle joint and lie with the knee. They acmely out.

Ready, pulse, pulse, pulse, flick the hand, tie in the head. Yes. It's a killer. My smile with me. Four, three, two, bring it in and out, in, in, c curve, diagonal, c curve, diagonal, four, three, stay agnostic. Two, stay agnostic. One, diagonal. Cross. Mermaid.

Ready. Please go, releve, fast, lift, swing back, fill them up, swing back, kinda like, feel good to swing, swing up. Ready. Now it's optional. Boom. Swing back. Boom. Swing back.

It's optional. Up like a ski move, lift, lift, push off with those feet. Last time. Press forwards, elongate, shake it out, roll all the way up, Let's take it to the other side. See it.

Now, we're gonna go away from the ball. Ready. We go. Three, two, one. Reach for two. Now hold here.

And again, push away from the floor. Nice stretch. Over for two. Hold her here. There you go. Got that nice little rhythm at combo.

Holdy here and again. Three, two, one. Reach. Reach. Looking good. Come on a little bit bigger. Getting the heart rate up.

One more. Holdy here ready. Take it out the side. Hold that leg up. And lift. Now, look, elbow, shoulder, roll it back, and it's right.

Alright. Now, we're gonna bend the knee and extension. We go in. Reach in, and back. Now Tracey and get your ankle joint in line with the knee. It doesn't have to be high.

I'm keeping it just below hip height. My focus is my upper body stabilizing me. Good. In forward. In and out. Good.

Keep breathing and smiling. I know this is the toughest part of your class. Tracey me. It's a love hate relationship. Well, you'll soon love it when you see yourself from behind. Good.

One more. Bandon knee, take the hand, diagonal the opposite side, push you, hey, and lift. When you back to your hip, listen to your bar, Those obliques are firing and lifting me up out the bar, lift. We're gonna take the hand behind the head. You ready for your c curve. Let's bring it in.

We're gonna see diagonal. C it. So push away from the bar and round to that thoracic spine. So it's round diagonal, round diagonal, four, and reach. Three, breathing, exhale, abs. Last time.

Beautiful. Remember your abs are causing that motion. Use your core to lift up out the bar. Alright. Step it out. We go up, press back.

Up, press back. Damn, I'm going reaching up as high as I can. I'm imagining though I'm six foot tall. But I'm nowhere nearest. Wait if I don't try, I'm never gonna get there.

You're ready, jump. Jump, swing back. Reach. Come on. Oh. I can do it.

Breeze. Alright. I'm gonna get you to do four more. You know how it's gonna do that. Right? Come on. 4. 32, and 1. Whoo. Take it down. Shake it out.

Nice work, guys. Four three two, and one. Well, does that hold the way up? Now, don't just stop. Your heart rate's too high. Okay. Keep moving. Don't just stop.

Let's face your bar. Okay. Now take your right leg forward, step it back. Get yourself into a nice movement here. Straight, knee right underneath your hip.

Now we're gonna rock it forward. Rock neutral. When I'm rocking forwards, I'm using my core, my abs to close that pelvic tilt. And as I do that, I'm getting that beautiful stretch through the bought, and the psoas. But, yes, I'm working those legs at the same time.

Good. Greet. Take it down for two. Down for two. Up midway.

Down. For two, now look at your shoulders. Depress. Use your shoulder girdle. Muscles. Use your bar. Come on. You can do this. I know it's tough.

Those legs are gonna look amazing. See, I'm smiling because if I need a smile, that'd be great. Sorry. Now take it down. Abduk knee goes out. Whoa. It's a little bit of the icing on the cake.

It's that bit when you're like, please, can you stop it Tracey? I'm I'm like, no. You can do four more. Four. Three, two, and one stretch. Strike.

One more. Stri. Alright, guys. Switch the legs here. So I'm gonna get myself in position here, shoulders over your hips. We have to have everything in alignment before we actually go in for the kill. Alright.

So if you think about it, you gotta get all the alignment, then you can go in for the kill. So you gotta get the alignment for Alright. Now rock it rock. So you're going rock. Now good. Breathe. Use your core, the abdominals are lifting, in, up and back, behind the back of the bouquet, so much like punching you in the tummy.

Alright, down for two. Now we're going into the attack zone and up. Yes. Those legs are like, I can't do anymore, but this is where your head is gonna take over. You can do it. All in the mind.

Your body's strong. Beautiful. Take it down. Down. And down.

Down. Up. Last time. Down. Down. Ready. Hold it here, we go abduct.

Yes. Here's the icing. The leg goes out. Keep low. Don't come up. Uh-uh. Sholders.

Four more. Three, two, and one. 75. And reach. Beautiful, guys. Stepipe, and reach. Last time, and reach. Well, trot it out.

Bam. Alright, guys. Now, we're gonna step back. We're gonna bend your gonna go into underarm grip, and you're gonna round like a cat elbows bent. Now, from here, we're gonna take the leg back, slide it back.

You're gonna go up and down. Now, my elbows are bent here because I'm on a portable bar. Alright. And I'm bending and extending. My back leg is in hip extension.

It's behind the front knee. And I'm keeping it still. Beautiful. Keep it going. You're a heptamer and perfect alignment for us.

Now hold it here. Donkey kick, you know, we gotta have a little donkey and press it up, scoop those abs, take your weight over your front thigh, or three, two, and one, just swing, and bring the leg in. Ban, swing that leg. Now, we're gonna do a single squats, down and up, so it's down. And up.

Down and up. Beautiful. It's that single leg squat here. Keep that knee right behind your front knee. It's in hip extension. Good. Open up your chest.

Alright. One more time. Ready for your little donkey kick. Let's go. Push you back. Come on. I know you're feeling tired right now. Just gotta push through it.

Keep those abs engaged. Don't let your upper body falter. Your upper body strong. Stabilizing that lower body, and rest swing it in, and down. Step your back. Sent your tailbone back roll all the way up.

Take it forwards. High release, back, hold it back, hands, switch, lower reach. Hold that because the power's fourth, take the hands, bring it in, roll yourself all the way up. Hi, release. I'm back to center. Okay, let's I'm gonna grab our mats. We're gonna finish off with some core work.

I'm gonna put the mat just in front of the bar here. There we go. Okay. Alright. So we're gonna grab the ball.

We're gonna hold it here, and we're gonna come into a lovely c curve position. Umms are nice and wide. We're gonna come up, right leg, Now, we're gonna tap the toe down and see you in that beautiful c curve position. So it's exhale in now. I'm trying to keep that deep c curve position. Alright.

Switch. Down. Four more, four, exhale, three, two. One more. Let's do it up. Reach and bend. I'm still side in the c curve position.

I'm just reaching those legs out. C curve. Inhale, exhale. Alright. Now, we're gonna try and extend. So we're gonna go up for two round.

For two. So I'm pushing up and depressing and wrapping around. Inhale. X up. This is too hard. You can go into your modified position. Two more, around one more, hold it here, balance, and take it down.

Forward, roll all the way up. You're gonna grab your little weight, and we're gonna skip all the way down to the end. Gonna put your weight just below your knee, and we're gonna roll down Alright. We're gonna pelvic tilt, tilt. I'm gonna take the hands behind your head, tilt. Gonna finish off this lovely workout with a little bit of cool.

Good. Four more. Two. And one more switch now, upper, and lower. There we go. Everything comes up, everything goes down, everything comes up, finish off those little apps.

Beautiful, exhale fold like this. Three, exhale two, exhale hold it, and then roll down, roll all the way up. Click your way to the side. Turn, open your legs in and out. In and out. So you're openness.

Feel good in that little butterfly. Whoo. Hold it. Right leg or left leg in front. Either order is a mallet. Let me just stretch it out those legs.

Take it from here. And reach. Come back, switch. Hold it here. Take it out.

Reach. Bring you back, right leg in front, and then press. Take that leg forward, grab that leg. Holdy here, flex, point, flex, point, two, and one. Other side, press your chest towards your knee.

Open up those hips. Alright. Take that legs, po po po po po po po po. Black point. Black point. And hold it there.

So if you're gonna bring your black up, any takers there or you guys are dead. And your knees and come down. Let's roll yourself all the way up slowly. We're gonna walk it out. How do you guys feel good? Because reach your legs out the side.

That's come up and curl down. Royal yourself all the way up, lift up overhead, curl down one more, lift up overhead, curl down with the legs together. We're gonna finish up with a lovely roll up round through the spine. Inhale here, exhale into chest roll down. And then roll all the way.

Have a lot to head neck and shoulders. That feels good. See? When they say you need an hour to work out. That is not true. You can work yourself out in thirty minutes pretty easy.

You got friends, you got cardio, you got some abs, you got your legs, you got your total body, your heart got to work out there in just thirty minutes. You're doing Tracey. But guess what? I'll be back. Bye guys.