Quick and Intense Mat

Hi, my name is Dana Santi. And today we are going to do a quick 15 minute, hopefully a workout. We're going to find a little bit of everything, so enjoy your ride. Alright, lie down, arms back. Start with the a hundred lift the legs and inhale. Exhale. Two. Exhale. Three. Exhale, four, keep region. Exhale, five.

Exhale. Now don't move your arms. Let the links go. B, because they can and reach, reach, reach, reach, reach, reach, reach, reach, legs down, arms back. Roll up and stretch and roll it down and roll up and stretch and roll it down and one more and stretch and roll it back. Take the hands, place them behind your head, knees in line with the hips. Okay, lift the head up. Look towards the ABS. Stretch the legs out.

Knee lines, right up with the hip thing. Foot work to pull it in. Three, pull it in. Four, pull it in. Five, pull it in, knees together, feet together. Press it out and pull it in to give those heels a little love. Three for sure.

Five, push through the heels. One, two, three, four, five. Stretch the toes. Toes, heels, two heels, three, four, five, six, seven, eight, nine, 10. Lower the legs down. Okay. Reach the arms. Back. Leg comes up, circle it around. And one, two, three, four, five, reverse one, two, reach. Nice and long. Three, four, five. Other leg up and cross. One and two and three and four and five. Reverse. One, two, three, four.

I've reached the leg long. Sit yourself up. Okay. Take one knee into the chest cause we thought we do too. All right, hold it. Keep this foot down. Keep the thigh in, roll back a little and come back up and to keep that sigh with you though. That's the money and three and for, keep that foot even on the other side.

And five, switch the legs and one and to keep pressing into that opposite foot and three and four and five. Okay. Right knee into the chest. Pull it in and we lower down one. Go a little lower to go a little lower. Three you're there on four. Come up. One, two, three, four. Back Down. One, two, three, four. Up. One, two, three, four. Down, two, three, four. Stay there. Five, six, seven, both knees in. Reach it away.

Hold and pull it in. Stretch two and pull it in three. One more. Pull it in, right leg up, pole pole, switch, pole pole. Two, three, four, five. Legs up, lower and lift up and two and three, four, five. Chris, Cross one. Chris, Cross two. Okay, now we're going to get ugly. Don't judge. Here we go. One, two, three, four. Go down. One, two, three, four. Go Up. One, two, three, four, back down. One, two, three, four. Set yourself up, spine. Stretch forward.

Hands down. Put your palms into the mat, drop the head stretch and come back up and add your breath. Exhale, stretch and come back up one more time. Now really try to get the top of that head down, down, down, come back and lift. Okay, close the legs. Short box. Drop the head and roll back. Roll back, reach and come back home. And again, roll back, reach and come back home and again and roll back.

Reach and come back home. Okay. Put your hands behind your head. Lift up, lengthen and come back. And again, lengthen and come back. That's it. And lengthen and up. Reach your arms up. Stretch over, stretch, stretch, stretch, and come up and stretch and up and stretch. Reach through that opposite hip and up and stretch and up. Hands behind twist. Reach out, up center, twist, reach and up center twist.

Go further than you would an up last one. Reach up and sent her. Grab underneath and extend the leg. One and two and three. Walking up. Drop the head down, tip back. Reach the leg long.

Walk down all the way. Come back up in the top of the head towards the knee. Hold it and back down and back. Up and stretch and back. Down and up. Stretch and then release. Switch your legs and one, two, three. Walking up and drop the head down.

Tip Block down. Keep reaching the leg long and back. Up and stretch and down and up. And Stewart and one more time and up. Stretch, stretch, stretch and release. Okay, roll over onto your stomach. Take your hands, place them underneath your shoulders. Maybe a little more, maybe a little lower. Okay. Get all the toes on the mat. [inaudible] all of them. So, uh, bend them back a little bit.

So look at my feet up here. There you go. Can I, yeah, pull those abs in. Drop Your Chin a bit. Squeeze the legs tight together. And now I just want you to lift yourself all the way up. Hold it, and now control it. Come back down. Keep that belly button lifted. Go all the way down. Belly button lifted. Go back up and stretch. Hold it, hold it.

Hold it now control it down. Now hold it. Hover first, second, hover, hover, hover and come back home. Good. Sit back onto your heels and then flip over for your neck pole. Lie Back Down. Hands behind the head and roll up. Round over. Stretch. Lift up, roll down.

And when my blades hit, I'm going to pull my neck longer out of the spine and as I go back down, up, stretch, lift and roll it. Lengthen Long. One more time and stretch. Lift and roll it. Lengthen and home. All right, face me and we'll do sidekicks. Okay.

Okay. And lift it up. Forward and back. Two and three. That's it. Just let the leg move for five. Go to eight. Seven. One more. Going up and down and up on reach.

And to reach three, four. One more small circles. Circle around. Step one, circle around. Step two, circle around. Step three, reverse and one and two and three. Bicycle to the back. Heel to bottom, knee to knee, knee to chest. Extend the leg. Go again. Reach, bend in and again, reach.

And now stay there. Bend the knee, reach the thigh, extend the leg forward. Bend, reach one more. Reach and bring it home and flip over to the other side. Okay, top leg and forward and back and two and back. Three and four and five. Keep going. Six, seven, eight. Up and down and squeeze. Two. That's it.

Reach the leg long. Three and four and five. Small circles and one and two and three and four. Reverse and now your bicycle to the back and bend. Bring it in and extend again. Back. Bend in and again, back.

Bend in. Stay there, bend the knee, reach and extend forward. Reach and again and bring it home. Sit yourself up, legs long to the front. Okay, pull those abs in. Reach the arms, and now roll back at the same time. Try to lift the legs. Hold it. Stay there. And now, lower down a little and up and a little and up and a little and up. Now, just like we did, switch, switch, switch, switch, switch, switch, switch and reach the legs. Pull those abs in and come back home.

Grab in and around your feet, and then come a little forward. One, two, three. One, two, three, two, two, three, two, two, three. Now come up here. Now go back. Don't clap. And stay there. Hold it. And come back up. Hold it and go back. Hold it and go up. Hold it.

And one more time and up. Hold it, hold it, hold it. Reach the legs. And now walk forward and back. Back, back. Come look. I'm like, pants are gonna fall on board one and back. Now pull those abs in. Come back, lift the arms up, stretch, stretch, and.