Daily Tune-Up

Whether you've been crushing your workouts or today is your big comeback, this 30 minute daily tune up is all about energizing the body and feeling our best every Dane. So let's reach up for the sky, take a deep breath in together, and just start with some yawning and some stretching just like we're waking up out of bed. So articulate the joints starting with the wrists And let's just move playfully from side to side. Why not? I told you this workout is all about feeling good. You've already hit play.

You showed up to the mat, and let's just get a little more into this movement as we step side to side. Dane a deep breath. You're gonna need it. A few more like this. I imagine the birds are coming to put my robe on for me. I feel like a Disney princess right now.

How about you? Let's do one more on each side. Awesome. Squat with the hips swing. So sit back into your squat. Take your right leg and swing it around.

Do that again on the other side. Squat. Lift up and over. See if we can add a little more flow. Now if you're like me, you have tight hips.

We sit a lot at home. Maybe we spend a lot of time on the tablet. So here, we're going to open up those hips so we can feel that mobility so we can feel good in our low back. So important to work the hip flexors. Now I'm feeling really good today.

So I'm gonna take a big old step over something, but maybe at home, you wanna be a little more conservative, a little safer, whatever feels best for you through all of these mobility exercises. And remember, we're just warming up here, but it's show time for me over. I invite you to express these exercises and do whatever feels best for you at home. Let's do one more on each side. Yeah. Hop on the horse.

Filming in Ohi. Alright. Alright. Great job. Let's take ourselves to some air guitar. Shoulder swings.

You're gonna take your arms out. Let's turn to the right to work the left arm first. So I'm in a lunge, knees, and toes in the same direction, and start circling that arm. I'm just gonna pretend I'm a rock star here. Adding a little pli a, a little bend in the knees.

So I'm getting my lunges in as well Dane circle. Come on. Give me some fantasy. Who doesn't love to go to a concert? I'd rather be putting on the show personally. Let's reverse it.

Circle around and up. Add a little flow. Working out is supposed to resemble real life, and this is your time to shine, baby. Roll around. I'm adding a little rock star hair.

And let's give the audience on this side a look and give this right shoulder a little circle. So you're circling the arm. Maybe you love to swim. I'm doing a back stroke, but I can't help, but raging my guitar. Woo. I wanna rock.

Let's switch directions here about eight times circling the arm, see if you can reach a little bit further, but always remember all exercises come from our center. That's the Pilates instructor talking. One more time here. Great. Bring the arms out. We're gonna go for a lunge to a lift.

So take your right foot back into a lunge parallel position, get nice and low, and then lift your right knee up. So it's lunge on 1 Dane lift on 2. Do this a few more times. See how low you can go in your lunge Dane. Maybe you're a little bit higher.

Maybe you're challenging me. Wherever you're at, I'm telling you, it's okay. We're gonna do one more. Hold at the top. Find your balance. Oh, a little too much kombucha last night.

I have to take a moment here. Hands at heart center and extend the leg out. We're going to do our knee extensor mobility exercise here where you're isolating from the thigh, working that full range of motion all the way out, all the way in. Can you flex your hands? Can you flex your foot? Let's do that one more time.

Dane let's check-in how we feel on side 2. Take your left foot back for a lunge, drop that knee down, and bring the knee up, drop it down, and swing it up. Good. A few more on this side. Just noticing which side might feel a little more stable today. Maybe you can look at one thing on the floor that can always help with our balance.

As we recruit all the stabilizers to help us through our daily tune up. Last one, hold at the top, square off the shoulders Dane the hips, flex the foot, flex the hands. We're gonna press out. And bend in. Press out and bend in.

Good. I want you to have those nice strong knees for years to come. So it's important that they get the full range of motion here straighten that leg. Maybe the leg is a little bit lower than mine. Maybe it's a little bit higher to each their own. I told you every day is gonna be a little different, and that's why we always have our daily tune up to come back to you and check-in.

Last Dane, place that foot down, dancer, pose, but we're gonna do it in active warm up way where we grab one ankle and then a little lean forward and switch. Grab the other ankle a little lean forward and switch. Now if you feel unstable here, feel free to always use a wall, use a chair, but my goal for you is to get a nice little stretch in your thighs, a little stretch through the shoulders. And I always see track and field athletes warming this up before their sprints. So if it's good enough for the Olympians, It's good enough for us.

One more time. Awesome. Let's go for windmills. Just checking things off our list. Arms out. Shoulders down the back.

Take your right hand. Reach for your left foot. And come back up. Take your left hand, reach for your right foot. Good. See if you can flow from side to side.

Now I want you to soften your knees only because I want you to keep your back neutral I don't want you to round your spine. These are functional exercises that help us do everyday things like pick up the toys for the kids or pick up something else from the ground, but we are not using our back. We're using our legs. We're using our core, and let's take Dane more to each side before our inchworm down. Let's take ourselves to the mat, walking our hands down one at a time, round it forward, walking the hands forward, shoulders over the wrists, hit that plank position, Dane then one hand at a time, walking back, softening the knees, and rolling up.

Do your best to not waddle like a duck. Be very deliberate with your movement. Dane hand, two hand, three hand, hold. Walk it back, pulling in the abs, and rolling up. Let's do that 2 more times, finding even more articulation for the spine to stretch out.

Elevating that heart rate as we lower our body to the mat. One more time here. Make this one your best inch worm yet. Peeling off the wall walking those hands, keeping the shoulders and hips nice and square, pulling the navel to the spine. Awesome job.

We are going to roll Dane, coming down to a plank position, and then Coming to our seats for a little ab work, rollbacks into a roll up, place your feet down, heels, press down into the mat, grab those sexy thighs, and sit up as tall as you can. Take a deep breath in, exhaling, round the spine, tuck the tailbone, scoop the abs in as much as you can, and inhale, sit up really tall, use those thighs to roll those shoulders back even even sitting upright can be a really challenging exercise, but that's why we're here. Tuck your tailbone, round it back, find those deep abdominal muscles, and then use those deep abdominal muscles to sit up really tall and proud one more time, and we'll try a few roll ups if that feels good. Tuck your tailbone scoop. Try to hit the back waistline.

Every time you do a roll up, an opportunity to get a little deeper. Let's do three roll ups with straight legs. If this doesn't work, stick to the rollback that we just did. Both arms are straight. Both legs are straight. Heels are pressing.

Tuck the tailbone roll back without moving the legs, easier said than done. Articulate the spine, give yourself that massage. Arms come up, head comes up, roll it forward. Shoulders stay down the back. Good. Rolling back with control.

Squeeze those inner thighs together. We want the exercise to be total body we're gonna press our legs Dane, inner thighs are glued. Seat is activated, abs, peel this up. And then this last one, we're gonna roll onto our back and do some chest lifts, some sit ups, whatever you wanna call it all the way down to the mat. Good. So here, I want you to bend your knees, cradle your head, hand over hand, and just peel your chest off the mat. Abs in exhale Dane inhale.

Exhale anything that's not serving you. I can think of a few things. Just kidding. And then inhale the great energy around you today. One more time before we add the legs. You're articulating the spine.

Gone are the days of up and Dane, up and down. This is peeling. This is articulation. Lift Dane leg for a march. And switch. We're adding a little more tempo, but we're keeping the articulation.

The low abs lift the leg, the upper abs lift the chest. So are we are working both upper and lower abdominals taking those deep breaths every repetition. Let's add a twist. Lift your chest, twist towards the leg, and switch. Lift your chest, twist towards the leg.

And switch. With this rotation, this thoracic twist comes from the ribs. So I want you to be gentle with your neck. We are spiraling through the body, but we are not over twisting in any one place everything is equally distributed. And now it's time to burn, lift up your right leg, twist towards it, and hold, up and twist. I want the opposite rib to knee, up and twist, up and twist. I can see you. Are you off of both shoulders?

You better be lift and twist for 3, for two, foot down. Let's try the other side. Keep that chest lifted. Ninety degrees in the knee. Opposite rib to that left knee, up and twist, up and twist, small movement in the knee, small movement off the shoulders.

Oh, I am breaking a sweat, and that is what my daily tune up needed today. Let's do four more just like that. 3. Here's 21. Great job. Pilates 100 to check-in with our breathing, legs, and tabletop.

Both arms are going to reach up to the sky sweep those arms forward and pump those arms up and down with bigger. So the arms go Dane, down, up, down, but I'm not breathing in my Can you pump the arms up and down 12 inches while breathing nice and deep? Maybe that's the challenge today to be able to move with that intensity, but slow down the breath. Let's do a few more pumps like this. 3 more deep breaths together.

Can you do it with me? Deep breathe in. Xhale. Get a little bit deeper. Conditioning our core to take on the Dane. All the challenges, exhale everything out on this last one. Can you reach a little bit closer to the front wall? Can you pull the low ribs in together, x hail everything out. Feet Dane.

Rest the head. But the break is over. Windmills with the legs. Lift your right leg up. Take it across your body.

Bring it back through center Dane switch. Now, if this feels good and you can control the movement, then I want you to splay out those arms straighten the legs, keeping the shoulders and the ribs Dane, take that leg across the body for a stretch, pull the abs in to come back through center, and then change with control. Switch over Dane up. Now I'm feeling warm from that active warm up and the core work, so I'm gonna go a little bit deeper, but the rule is you have to keep the shoulders and the back ribs pinned into the mat. So as I bring my left leg across my right, my left shoulder, my left rib cage fight to keep that two way stretch.

I mean, does it get any better than this? We're getting a hamstring stretch out or glued, shoulder, Oh, one more time. I could do these all day, but we've got plenty of work to do coming back up through center, leg down, and time for our clam shell crunches. So with your feet glued together, knees out wide, I want you to cradle the head. We're gonna do 8 in each direction. So right elbow to right knee, if you Dane, hover those legs up. Otherwise, keep them down. I want you to crunch, working the obliques. So closing the distance from rib to hip.

Let's do five more crunch to one side. Oh, I love working my side abs. It's like doing our side ups on the reformer. One more other Dane, no break, up and over. The little Dane clamshell is working overtime for you for us Let's do 4 more. Get the air out as you crunch.

Yes. Obliques anybody. Dane more. Crunch. Awesome job. Feet Dane.

Either a roll up or just gently bring yourself up to a seat, and we'll continue with some plank exercises coming on to all fours. Come to all fours. Stack your shoulders over your wrists. Stack your knees under your hips. Give yourself a cat cow, after spending some time in supine, a nice little reset for the spine.

Give it that option of flexion, extension. Now. Find the place right in the middle. So that's your neutral spine, low ribs pull in. Shoulder blade push ups. Now these aren't conventional push ups.

Our arms are gonna stay straight. Lower your chest and lift your chest. So the movement is coming from the shoulder blades, wrapping apart, and squeezing together. This is so good for the neck to separate from the shoulder muscles. So this can really relieve all that neck and shoulder tension.

But push the shoulder blades apart, long neck, shoulders out of the ears, and come back to a plank position, side 1, we're gonna take our left foot to our left hand hold that lunge, thread the needle, left forearm down, and the arm comes up. So we are spiraling through our body, working our tour torso, In that full range of motion, elbow comes down, arm comes up. Now if this is too much in the neck and the shoulders, no problem. Drop that back knee down. Always modify when it works best for you. This is your body.

This is your daily tune up. I'm gonna hold my leg up on this last Dane. Hold the arm up and drop that back right knee eight times. Press through the heel, looking up at the sky, bend, and press, making sure our standing arm is a little soft, never hyper extending, pressing through that heel, getting all the hamstring muscles to the calf. Let's do one more, and we'll go to side 2.

Awesome job. Bring your right foot to the right Dane. Dane sure your whole foot is flat against the floor. Fingers are spread out Dane thread the needle, forearm down to the mat, and then reach up to the sky. Everything down, exhale, and then inhale the possibilities of another beautiful day.

Giving ourselves some awesome positive messages as we work hard to be our best self, to work our amazing vehicle so we can do all the things that we love today, maybe get some work done, work hard play hard. Last Dane, that's my motto. Awesome. Hold that arm up. Tap that back knee down and up. Bend and press.

Keeping your upper body perfectly still pressing through the heel. 3 more just like that. Last two. Last Dane. Bend and extend Dane come back to the knees. Let's go down to a low plank on the forearms.

Changing your center of gravity, challenging the in a completely different way. Our next exercise is saw. So on the forearms, I want you to lift your heels up and lower your heels down. So you are sawing forward and backwards challenging your shoulder girdle, your rotator cuff, make sure those shoulders are plugged into the back. The back of the neck is lifting towards the ceiling as we reinforce our optimal posture Always an option to come to the knees if it becomes too much in the neck or the low back.

Let's do one more and go straight into our Shakira hips. Drop your right hip to the right. Lift through center. Drop your left hip to the left Dane lift through center. So we are using our core muscles to control the movement from side to side.

The secrets to success in the secure hips keeping the weight evenly distributed through the arms. So don't shift your weight too much from side to side. Work within those limits. Arms must be even. Waste is pulling in up and over to each slide one more time Dane then lower your body down into a sphinx pose and down on the mat in prone position.

We're going to lift our chest In our Swan lift, keep those legs down, pubic bone down, abs are lifted, lift the arms up, and then row the arms, reach the arms forward, and lower the chest down. So we are working our back abs as we lift, row, lift, and lower. Abs lift off the mat. Lift, row. Reach and lower. Let's do 2 more just like that.

Lift on 1. Squeeze those shoulder blades together on 2. Reach on 3 Dane on 4. Last one. Lift.

Row. Reach Dane lower. Awesome job. Push yourself back into child's pose. Roll yourself up. Dane let's face each other for some ninety ninety knees for our hip mobility.

So you spread your feet out a little outside of your hips. We're just gonna start by leaning back nice and casually and dropping our knees from side to side. A little flirty, a little playful, but we're gonna step things up in just a moment. Spread those legs out. Let's come to 90 90, like a cheerleader. Yes. And then go from the other side.

So try to keep your body facing forward, and let the let this all happen in the hips. We get that external rotation. We get the internal rotation. Do a few more just like this just to lubricate the hip joints up. Oh, this is gonna feel so good.

Let's go to side number 1. So internal, external rotation. I want you to lean a little forward both hands on the mat. Lift that back leg. Tap the knee Dane tap the ankle. Tap the knee Dane tap the ankle.

Now if this isn't working at first, no problem. Grab your ankle, see if you can give it a little sense of belief, a little encouragement. And then once that feels okay, If that feels okay today, you can lean over your standing leg Dane just tap the knee and tap the ankle. We are getting internal and external rotation in this abductor in this outer hip. So important for your lower back health and your postural muscles. It's interesting that working a lower body movement can help so much in the upper body, but that's why we're doing these exercises Dane more time.

And then hold that leg parallel to the hip. Come on to the forearm. I want you to sweep that leg straight in front of you and sweep that leg and arm away from you. So you're squeezing. I'm already feeling the burn here.

My leg is heavy. So but I'm gonna try to make this flow with my breath. Kick and reach. Sweep. Hi. And reach away. Finding the 2 a stretch, how far can you kick in front, and then how far can you kick in back with minimum movement in the upper body?

Oof. To challenge ourself further, for this daily tune up, we are going to have the option to come onto the knee, come onto the Dane. Of course, you can do this on the mat. We're gonna hold that leg up and do eight perfect circles in direction 1. Pick a direction.

I'm going counterclockwise here. I'm always a rebel. Let's go 4, 3, 2, reverse it. No breaks. I'm watching you at home. Let's do four more 3, 2, and 1. Transition to the other side.

9090. Oh my goodness. Can you feel the difference on each side? My gosh. My right booty is burning. My left glute a little nervous about things to come, but we're gonna get through this together. Let's do side 2.

We're gonna roll the side 2. Find 90 degrees in the hips and the knees, And then let's see how this side does. Internal, external, internal, external, external, remember, you always have the option. Some days, if you're feeling really tight, maybe this is what you can do. And that is a okay because every day is gonna be a little different, but I'm feeling the adrenaline from that video camera looking at me.

This is my moment too to up and lift. You got this. Let's do a few more trying to wrap that back leg, again, working all of those muscles that sometimes get really tight, but that's why we're here. That's why we're confronting our tight muscles head on. We're not scared of anything. Or maybe a little scared of this next sweep.

Last one. Awesome. Come onto the forearm. Make sure that leg is lifted at hip height that your hips are stacked Dane sweep the leg forward. And then sweep the leg and the arm backwards. I love these strength and mobility exercises where I get to get the full stretch Dane every exercise, even if it burns, it always helps me to think about this stretch.

So I'm going to strengthen, but I'm also gonna feel better and more mobile in my body, and that is the balance that I'm going after today. Let's do 2 more big sweeps whether you're a ballerina or a martial artist. There's something for everybody in this workout. Coming on to the hand, we've got our 8 circles. I'm a little nervous.

This leg is already feeling really heavy, but we're gonna get through this together. Lift that leg. Circle it forward. 7, 6. How you doing? Keep it up. Keep breathing.

If you don't breathe, you will die. Fax. Reverse it. If you're shaking, that means you're doing it right. Let's do 2 more.

Oh my goodness. Awesome job. Let's stretch out our postural muscles with our tricep bridge, fingers facing forward, feet facing forward, shoulders down the back, no shoulder earrings. Lift your hips up, up, up, up, up, form that flat tabletop if you Dane, and then bring your hips back, back, back, back, back. Let's do that two more times just to really assert what is our optimal posture for the day.

Lift, lift, lift. I feel a burn in my arms. And opening in my chest and bring it down Dane more at a time. You're doing great. Press up into that tabletop. Lift the hips. Lift the hips. Lift. Lift. Lift. Lift.

And then bring it back. Bring it back for the pike. Maybe you can lift the pike Maybe not. I can't do it for very long. Let's put the foodie down.

Just had to show off something. You know how it is. Let's face each other Dane go for our final stretch. I'm so proud of you. Take your right leg out left foot on the inside, and let's stretch up and over to the right.

Breathe into your side body. 360 breathing. Oh my gosh. I feel warm. My arms burn. My booty burns. My core, how you feeling at home.

Drop it down. Feel the stretch. Make sure you're engaging your core to some degree so you can lengthen your spine Dane get the most out of the stretch. And feel as best you can today. Switch sides.

Take that left foot out. Make sure your sits bones are nice and even. Deep breathe in. Reach up. Deep breathe over Dane stretch.

Feels good to be alive. Yes. And now take yourself, center over that leg, elongate the spine first, and then coming down for the stretch Dane roll up your spine. Cross your ankles. Let's finish off with a few neck rolls.

So close your eyes. Drop ear to shoulder, circle the head in one direction. Breathe. Dane directions. Nice and easy.

You deserve the best. Dane find your center. Sit as tall as you can. Retract those shoulder blades and reach up to the sky. Take the deepest breath of your day so far.

Hands at heart center. Thank you for hitting play on this daily tune up. I hope you feel different than when you started. And always remember you can come back to this workout no matter where you're at. I got your back.

You're awesome. I'll see you next time. I'm Pilates anytime.