Day 9: Lower Body Blast

Hi, everybody. Welcome to day nine. Yes. We're getting closer to day 10. However, we've still got workout nine and workout 10 yet to finish that challenge. So come with me know you can do it. This workout is going to be all about the lower body. Yes, about the legs, front and back, right?

And booty, your glutes. Alright? Do a little bit of functional moves to start off with, and we're also gonna need our sliders or your towels, whatever thing that slides on the floor. Alright. So let's get going. Put your hands on your hip. Put your shoulder blades down and back.

Alright. We're gonna trot through those beads. We go cruts or pramps. I think prancing sounds better than truffing, doesn't it? Alright. The verdict is out there. Is it truffing or prancing?

I think I like prancing better. A bit more sexier, right? Okay. Let's go. Four more and four, three, two bring the legs together, bend. I just reach the hands overhead and take it over.

Okay. And again, and just and take it back. Now we're just gonna step touch, right then left, step top. Now, what's your thing? We're going lateral here. So you're pushing off those legs looking into the glutes.

Just warming up those legs. Now, I'm just gonna ask you to rotate a little tap. Just to work into that cool. Next step touch. Good. Push off those sides.

Now step top and rotate. So a little bit deeper. Back to step top. Step top. Good.

Now tap it out. I just hold it here. Four more four three. Two, one, reach up. Press down.

Take the hands down. I'm just gonna press again to open up those hips. You're just preparing for our workout here. And now it extends, up and down. There's a simple little warm up. What I do suggest before you're doing some workouts like this is maybe walk around the house, get your legs moving, maybe you've just gone for a walk outside or jog.

This is your little extra workout on top of that. We'll get your body moving so it's nice and warm. One more, hold it here, bring the legs together, bend your knees, roll yourself all the way up. Alright. Let's take your leg and tap it.

Now, we're gonna go lunge, tap, lunge, tap. So nice simple functional exercises. I like simplicity see, but goodbye mechanics here. So think of the knee going directly underneath the hip. Good. And the hands are on the thigh.

He's right here on your just to stabilize that pelvis. Okay. Now hold it here triple pulse. Three, two, one. Tap it forward. Three.

I'm keeping my hands right here because my focus is on that lower body. Yes. Sholders over your hips. Once you think shoulder's back, Last time. Now bring the other leg back and in.

Good. Now, depress and reach out to the crown of the head. It's good. Taffy fat. Nothing like doing lunges, lunges, perfect exercise lunges and squats when done correctly. For your lower body, your hamstrings, and your quads. Ready, triple pulse.

Three, two, one, tap. Watch. Alignments. Three, two, one. Now, I know you're getting a little bit hot in right now. The heat is going through that body.

Call the heat and just rolled through their feet. Now, turn your toes out. Step to the side. We go step. Cruptcy. Basic.

Now, I want you to pitch your body slightly forward. Look. Four. Seems to a good biomechanic here. Pitch. Now, we're gonna add the arms. One, reach, reach.

Good. See, my body's pitching forwards. I mean, a lovely little curtsy, but where are my hips? I've got two lights attached to my hip bones, and they are shining forward. Not back. Alright.

Paulie here, triple pulse. 321321. You got it. Got that rhythm. Good. All about that lower body, plie, sucking those out. Last time, Holiday here, Relevate, relevate.

Now remember you're not going too high on that relevate. Keep the weight over five toes. Good. Last time, hold balance, lift it up balance, find your center, hold it here. Yes. Hope oldest.

Eight, seven, six, five, four. Three of your curves do eight more because I know you can do it right now. Eight, seven, six, five, four. Three, two, release out, slink it out. Just let it go. Yes. I know you're smiling right now. Four, three, two, and one, in the legs together.

That's gonna get a little bit more challenging. We're lunging here. I'm going on a diagonal, so you can see me a little bit better. Yeah. We lunge transfer the weight with a lunge transfer. Now, see I'm keeping my leg behind the hip. Just down underneath the hip joint is out of the back.

Good. So you can lose your balance quickly. You're not focusing. Good. One, three gotta keep your focus on your core.

Now, ready. Try and balance. Three, two, one, bring it down. You can add the arm and leg. Good challenge and your balance to keep the leg low. Yes.

Keep it low. Keep smiling, it helps. Last time guys, step it down, stretch. There we go, stretch it out. Bring it in.

One, and roll all the way up. Tense the other side. Ready. We go. One. Reach.

Scoop. Keep those abs pulled in. Got it. Legg is not high. You're not gonna achieve anything with a high leg.

Just gonna fall over, ready. One. Reach. Keep it low. Keep it out your back. Keep all the work in that posterior chain.

Your glutes and your hamstrings are having a party right now. Like, yes, thank you for working me. Hold it here. Three, two, one, down, focus. It's all about strength, balance, coordination.

Are you with me? Wooo. Looking good. Can you give me one more? Stepppy down, stretch it out, press. Come on. You can get that nice little stretch going.

Bring it down. Next together. Roll yourself all the way up. Okay. Get your sliders now or your towel. Whatever slides on the floor.

Alright. That stand right here. Alright. I've got both feet on the sliders. Now, we're gonna slowly take it forward. We go one, two, three, in front, side, five, Let me just gonna let the arms go.

Good. Yes. I know this seems too easy, but don't worry. 23. 123. Balance on that side.

Last time. Now you're gonna hold it here. Hold. We're gonna go down. Down. Down. Now we're gonna go down to the floor slowly.

Down. For two, up for two. Down. For two, up. Whoo. Down. And up. Good. You gotta balance and bring all the way up with that hamstring. Yes.

It's challenging. One, two, up, down, down, up, breathe. Working a hamstring on that supportive side and glutes last time. You're just aiming for the floor. The side.

One, three, three. Now, remember when that other move before you don't have to go all the way down to the floor. Just go midway. And then as you get stronger, your goal is to touch the floor. You might not be there. Now, but you will be if you keep it up. Good.

So front. And fast that the hands go. Last time. Now, take it back, back. Back. Beautiful.

Alright. Now you're ready. We're gonna try and do that rotation. Let's go to counts, two, and up. So it's two counts down, two counts up. Remember, you could just go to here. And up. That's so challenging as it is.

So don't worry if you can't get down to the floor. You're still fricking that hamstring and glutes. A lot of work. Down. Just got one more.

Whoo. Take it out out. Alright. My favorite easy move to do. Okay. B. You are running as fast as you can, and you're pumping those arms.

And it feels good because you're working. The leg goes out. But guess what? Not this leg that's working. It's this leg. Right?

Two. Alrighty. Four, three, two, step it out. Whoa. Yes. Your body florets. You're lifting that leg.

Glute on fire. Four three, two, hold it up. Yes. Go up. Looking those up. You are going to have a steel booty, buns of steel.

Last time, bring it in. Ready. Let's go to the other side. Let's go. Come on, power. I don't know, Imapian, that you're running as fast as you can.

And people don't realize when they run these sprinters, it's fast because they've got great strong upper bodies to push them through the air and propel their body forward. Right? Come on a little bit deeper. Let's just do eight more. Good. Go. Swucking those abs. Four, three, two, take it out, lift, lift.

Ultra now. Take your weight over your thigh. Really pulling those abs, shoulder blades down. I know you're getting tired, but you've gotta set yourself up the success. That means the upper body is super important. Okay.

Now hold it here. Oh, lift. Come on. I know you feel like giving up. You cannot give up because you want a challenge with me. And I can see every single one of you. Good. Four.

Three, two, One, make it in. Whoo. Take it out. Feel that. I know everyone's going. Oh, tricky. Circle. Are the direction?

Circle. Good. Off. Take your feet nice and wide. Reach up. I'm gonna take the hands wide.

We're gonna go side. We're just stretching out those hips. Okay. Now opposition with the shoulders, down. Down.

Can you give me four more right here? 4321 back to center. Now 3. 321. Tap. 321.

Tap. 321. Feels good. Hit. This is ah, pitch flexibility again.

Last time. Good and bring it in. How you guys doing? Feel the heat? Alright. So now it's time to get a match. And we're gonna come down onto the floor.

Keep your sliders, though. Okay. Get that mat out. Alright. So you're gonna sit on your mat, but you want your feet off of the mat. We want to slide. So we're gonna focus on those hamstrings now.

Okay. So you're gonna put your elbows down onto the mat here, and you're gonna put your heels in the middle. Now, just press it out. Now this is pretty easy, right? But what you wanna do is think of pressing the heels down into the floor. Okay?

So you're pressing the heels down into the floor. Now hold his desk. Now, ready. Gonna lift the buns up. Now you're in a hover, you're in a neutral position in the hover. Hold you there. Yes.

My hamstrings are firing already. Ready? We go. Just right leg only. Let's just do the right leg only before we switch. Okay. Down.

Let's switch to the other side. Left. Now I'm in a neutral position and neutral hover. So my butt is skimming the mat. Whoo, fill those hamstrings. Hold it here. Hold it. Lower your butt.

Lift up. Take a break. Round, take it back. Ready. We're gonna lift your booty off the floor in a neutral position. Right, then left, right in, left, in. Now, if this is too challenging, you can have your head on the floor and be in a bridge position show.

If this is too much pressure on your shoulder joint, get into a bridge position. Okay. Four, three, two, and one, hold it there. Lower down. Press up. Press down.

Alrighty. One more sec. It's gonna lift up. It's gonna get a little harder. Lift, reach the legs out. Now hold it there. Pelvic tilt.

Tilt. Tilt. Four, three, two, hold it, lower, lift up, and flex your toes, feel those little hamstrings. Nice work, guys. Roll all the way up.

Bring it in. Take it around. It's gonna stretch out your chest just from holding that position. You're in your quadruped position. Just gonna reach forward, round, and hold it there neutral position. Extend. Now, secret, hold it there.

Neutral, and again, inhale reach, lift, hold it there one more time, extend, and round, lift. Now, I'm gonna try the opposite direction Oh, it's still good. Now use your core, your abs to pull the sliders back. Beautiful, round. Now focus on your abs, your abs, and the arms come secondary. And again, reach up and over.

And one more, guys. Well. Hold it there. Slowly. We're gonna take your right leg back. Left leg back.

Now, we're gonna abduct the right leg. To the side. Side. Four. Three to the side.

Two. And one, other leg. Size. Keeping in that slank position, taking the leg out to the side. Good four more. Four.

Three, two. M one. Bend your knee. Pitch your body forward still, lift up, and come back. Nice work, guys. Slide all the way back.

For your sliders away for now. Okay, roll yourself all the way up. Okay. Now, we're gonna get a little bit working into our sides of our hips. So we're gonna go into a lovely sideline.

So you're in this position here here. Hold it here. I'm gonna reach the hand overhead. Now put your palm down. And leg go together. So we go one and reach.

One, and reach. So it goes lateral and forwards, lateral and forwards. There. Got like a little arabesque. Now, hold it here.

We go one, two, reach, elbow to knee, and reach. Keep up and over your knee. Good, honey. We can Mallett into side obliques. Good. Five. Oh, two more.

Last time. Take it diagonally forward. Turn that back leg out. Now, we're gonna bend the knee. We go in.

Push. Push. See a little bending the knee and extending. Ben, extend. Good. Working that booty.

We go Last time, holdy. Duh. Hold it. Find your knee. Let's take it out to the other side. Ready.

Once. Lateral, diagonally forward, so it's lateral, look forwards. Smile. Good. You're dancing on that mat.

Going diagonally forward. Awesome job. Pressing out of that mat, lifting up one more. Now ready elbow in, in. Think up side of the leeks here.

And you're breathing. So easy to stop breathing and focus on the movement. Just breathe and move. Alright. Four more guys.

Four elbow to knee. Three. Two. And one. Take it forward.

Turn that back leg out. Now, shoot. We're gonna go bend, reach. Shoot that leg, and you're rocking with your upper body in and reach. So not to take that leg too high, get carried away with it. It feels good, but can troll it from your center. Hampton glutes.

Can we just do a few more here? Four three two one more hold in? Hold, hold, bring it in transition. We're gonna go forwards, lift, pull back. And again, again.

Chest. Swan. Take it back. Now, from here, quadruped position. Alright, guys. You ready, curl your goes underneath.

We're gonna press away, lift, take it down, and hold. We press, and lift. And hold. And down. And again, we got with them. Press and lift and hold.

And down. And again, press. And lift. And hold. Okay. It's gonna get a bit harder now. Press, lift, reach out and hold.

And four, three, two, one, bring it in. And down. And again, press, lift, and hold. And 4321 and get back, and down lateral will work to the side, lateral. So you're going to the side here. Okay. Can you see my knees? Your records beside pretty easy movements here.

But remember, your upper body is completely still. So make sure the knees go directly to the side, not forwards and back. Four more. Four. Three, two, am one, pulled it out, kick, tap, in, kick, tap. One, kick, tap in, kick.

Tap in, kick, tap. In, kick, tap in, kick, two zero one. Sweet. Last time, and take it back. Oh, so that's stretch. Alright, guys.

Turn around to the other side. Push away from the floor. Alright. Call the toes underneath. Are you ready?

Push away. Hop lift that front leg. Now we're gonna bring it in. In and out. In and out.

In and out. Two more. One more, bring it in, hold down, ready for the other leg, push away, hopper, take the leg out ready. In five, exhale full. Keep the upper body still. Three, keep it still. Two, and one. Bring it in.

Take it down. Alright. Ready with that leg. It's gonna go to the side. Let's go. We goes up.

Down. Up. Down. Now, this is a pretty easy move. Not fancy choreography.

So now you gotta get a look really look at your biomechanics here. I'm pushing away from the floor. My leg is going directly to the side, not to the front or to the back. You guys might not move very far, depending on your flexibility of your hips. Okay.

Now, we're gonna add that little kick. So we go one, kick, tap, inch, kick. Now, if that's too challenging, you just do it diagonally back. That could be like your modification here diagonally back. Okay.

One, kick back in, kick diagonally back. Keep that upper body strong. It's not just about your lower body. Your upper body stabilizing you. So don't forget that. So, otherwise, you're just working the lower body and the upper body is no sense. No purpose.

Woo. One, two. Alright. Can you just give me one more? Woo. Take it back. Stretch it out. Nice work, guys.

Alright, Ben. Your knees, hold it here, curl the toes underneath, downward dog. Always the perfect suggestion here for the lovely stretch. Hold. Now you're gonna take your front leg. We're gonna wrap it around and little pulses here.

And then bend your knee, look underneath your arm. Enjoy that stretch open that hip. Yeah, it's a train. Lift. Check it back the way it came. Gonna move a little bit over, take the leg all the way around.

Now, little pulses. Band that knee looking to make your armpits. It feels so good to open up your hips. Extend that leg, it goes back the way you came up. Hold it here, walk your hands back to your feet, bend your knees, grab hold of your elbow, swing, Awesome job guys.

Alright. Slowly. We're gonna roll all the way up. And we're gonna come back into the center. I'm just gonna walk through the feet. High guys feeling. Okay?

Great workout for the lower body. Add a little bit of core in there, but it was always about syncing of working. Your lower body, your hamstrings, as well as your quads, because we all ways, all the workout quads, and forget about our hamstrings. So this workout will truly bring a little bit more awareness to work into that posterior chain. Okay? Through that back of your thigh, bring it together and just bend and extend.

So your focus is working through the back of the thigh. We're gonna take a deep breath in. Whoo, and out one more time. Good job. Nice work. And once again, I'll be back.