I'm here at the yoga collective of Heidi, we going to be showing us a 10 minute pop free full body circuit in today's class fit sugar ok everyone you're gonna start with your shoulders down and back arms in guard you're gonna lower down and for one minute you're gonna stay in this nice tucked position and put your legs side to side like a speed skater here we go over and over the key is to stay low on your heels and up with the arms you don't want to turtle back you want to reach through each leg staying as low as you can these are time under tension movements very good make sure you're breathing low in the heels reach through good nice work land on your heels nice and low frame tall chest shoulders down and back very good almost halfway there keep going now we know why those ice skaters and speed skaters have such great quads very good feeling your bum guys here's ten seconds hold on last five four three two and one good job catch your breath nice and wide shoulders down and back hands on your abs for 25 reps we're gonna keep the legwork going we're gonna plie squat down and up here we go make sure you're keeping your shoulders down in back knees well behind the toes lower very good open those knees the groin open up quad glutes doing the work good shoulders down feel your abs set and lower into your heels here's five four more last three two and one we're gonna go back to our minute moves nice and wide shoulder width apart arms back in stance we're gonna pretend to jump overan imaginary line or a fire looks like this jump over tap jump over tap again you want to get nice and low you're not a starfish in a chorus line get into your bump over tap good nice work now if you start to get tired you can stand up a bit but the key is to endure this minute with me and get as low as very good arms up and breathe here we go heel and touch good job almost there almost there if you're a skier or snowboarder this is gonna come in handy and if you're a sprinter this is really gonna help your legs get that powerful fast turnover almost there hang on finish this minute with us ten seconds four three two and one good job collect your breath good again know where your posture that shoulders down arms in front one leg extends from here nice and tall arabesque 25 per side push through your tush long legs good isolate that booty keeping the weight-bearing leg nice and stable stay in your bum here we go 15 14 13 good keep that booty contracting that's ten more squeeze through your butt eight seven six good four more switching sides in three and two and one who burns the tushie find your posture balance on the opposite leg Erebus 25 let's do the tush without using your back shoulders nice and strong good well done you'll feel your heart it's gonna come down stay isolated on that tush 15 14 13 very good weight-bearing legs nice and stable keep going very good take advantage of this glute work the queen is coming we're gonna get courteous coming up soon five more four last three last two last one second last minute movement nice and low try and keep your hands behind your head you're gonna reach that leg nice and long and then exchange sides nice and tall here we go as long as you can try and reach and get low very good bounce that cheek up on your head reaching through we're here for oneminute these are the minute moves go and get down in that tush everyone nice work you could do this in the kitchen right in front of the sink keep going one minute if the intensity is high very good arms up arms up keep your breathing almost there finish this minute ten seconds eight seven six five four three two and one good shake it out good job finishing that minute so go ahead and give me a turn go ahead and stand nice and tall we're gonna do bent over live with deadlifts hinge at the hips once you're down widen through the posture stand up nice and tall good this is all hamstring bum and shoulders for posture good job we're going at 25 this is for feel the weight in the heel and not the toes long neck chin tucked in 20 more from here good slow deceleration through your hamstrings and your lower back tilt you over shoulder blades pull lots of posture very good here we go fifteen more reps good inhale exhale fly inhale exhale fly stay with me ten more reps lots of posturing this movement that's going to come in handy for our last and final minute movement good hold on eight more breathing six five more last four feel the shoulder blades squeezed together opposing that slouched last two nice and tall last one very good take that beautiful strong posture roll it forward we're gonna go from first to second position plie looks like this nice soft knees arms out in front for one minute from first to second to first to second good now I know your legs are tired you don't have to go deep just stay nice and peppy through you're jumping and land and absorb through your knee good well done keep going this is your last minute breathing feel your bum and your legs in this movement now we know why a ballerina has such a beautiful long sculpted legs and tush here we go this looks great when you're waiting for the bus cut the bus stop ten seconds five more four last three last two last one take advantage of staying wide in this first stance that we started out with arms up in front we're gonna reach into a squat drag the toe to a standing position starting now drop down and up here's nine slowly with the toe every time you lift exhale six five last four toes should be turned out three and two and one here we go other side squat down trail the opposite toe lift through the quad down know where your posture that long neck last ten reps of this ten-minute workout over you go drag the toe the weight-bearing leg is taking all the work add the shoulders down and back last five four more last three two good and one stand on up nice and tall very good you were amazing dude a great Zeus thank you I'll be sore tomorrow let us.
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