Total Body Remix

Hello, my friends. This is Jason Williams with Pilates anytime, and I'm excited to bring to you total body remix. So with this total body remix, this class incorporates the whole gamut from Pilates bar interval training, meditation, you're gonna get everything you need in this class to fill and invigorate invigorate it and ready to roll. So let's get started. Come on down to your reformer. We're gonna start with simple line breath work. So I'm just gonna have, 3 red springs on here.

And you're gonna take off your yellow. And then lie back. So first thing we're gonna do is kinda get centered by just lying here onto the reformer. So you're gonna lie back. Relax your shoulders.

Bring your hands down to your sides. And softly, gently close the eyes and allow your belly to relax as we get centered here before we move. It's like a nice, easy, inhale through your nose and easy exhale out the mouth. Good. Breathe into your nose. And out through the mouth.

So one more time, inhaling, and exhaling. Now I'm bringing both hands to the belly. As you breathe in, allow your belly to fill up with air. And then it as you exhale, let it contract back towards the spine. Good. Breathe in.

Let the belly fill up. And then XLS contract. One last time, breathing in, and relax. And the purpose of this belly breathing is to relax your body, your shoulders, relax the core before we move and warm up. And then you'll softly and gently blink the eyes open, bring your hands back down to the sides.

And, you know, slowly come to the balls of your feet, make sure you're right in the center of the footbar press away. So you should feel me like a medium resistance here as we start with some simple footwork. So bending through the right, left knee, feel a nice stretch to the calves, Achilles, Also feeling to stretch through your traps here at the top. So that's why you want a nice medium resistance here. So maybe even heavier.

So if you're on 3 springs, you can have the option to go to 4 or maybe add a yellow or a blue. Again, depending on your your level. Good. So do 3 or 4 more of these. Looks good.

Getting a nice stretch to the calves. And last one, you slowly drop the left heel down. And then go to 1st position with the heels and drop the heels past the foot bar, feel that nice double calf stretch. Point the toes, bend the knees come down to sequence, knees track out over 1st second toe, inhale, press up, drop the heels, point the toes, bend the knees, voila. And then your inhale up, exhale, drop the heels, again, go nice and slow through these.

Again, just warming up through the foot ankle region. Of the body. So, again, working our way ground up. Breathing in. Last one here. Drop the heels down. Slowly come all the way back down to home and relax. Very good. So let's go to simple bridges here.

So both feet come parallel. Heels at the top here at the foot bar, and then slowly tuck the pelvis rule up to your bridge. Good. And then slowly peel, roll it back down. Good hips are gonna touch. Last, and then slowly articulate up through the spine roll, roll, roll, go ahead and feel the hair from glutes, and then slowly peel it back down.

Nice work. Let's do 2 more of those. Inhale and up. Good. And then exhaling slowly to lower the hips down. Last one. And I'm gonna stay here at the top. You're gonna bridge.

Good. And as you stay here, you're gonna slowly extend out from those legs. Nice, long, body stretch. Exhale. Come back in the home. Good. Inhale. Once in it out.

Good. Exhale. Come back home. Love doing this stretch here to get a nice, long, body stretch through those hips. Shoulders, even have that depression. Awesome work. One more time. Enhaling out. Good.

And then exhaling coming all the way back in the home and slowly rolling those hips down to the Carriage. Nice work. Right over left. Figure 4. So we're gonna do a hip stretch here. Just try to flatten this right knee here. Now you're gonna press away.

So it's a figure 4 stretch, especially when you come back in the home. You're gonna feel this right hip stretch. And then press away through that left heel here on that left side and then slowly come back in. Good. So I love doing the stretch for the hips. That's a good way to do that reclined pigeon.

If you can't do this on the ground, this is a good way to do it to really feel the hip stretch and also loosen up your lower back as well. Last one. Good. And then you'll press away, and then slowly come back in. We'll switch size. Well done.

So left over right, figure 4, gonna open up that knee a little bit, fill that little floss action here, press away, flatten that left knee as you go down and then come back in, try to keep the square here is you feel a little deeper stretching on that left hip boot pressing through the right heel here to activate the glute on this right side. It feels good. Especially coming back in here. I feel that nice hip stretch. Nice. Let's go 2 more inhaling as you lengthened out.

Good excels should come back in. Mhmm. Awesome work. And then you'll slowly come back down. Nice work. Coming back here to center. Right leg comes up to the sky.

Pull back at that nice hamstring stretch, maybe a point and flex at the ankle or ankle circle, right, left heel of the foot here to the footbar, press where it lift up to a little scissor kick stretch. We're gonna alternate this out, come down, switch, Left leg pulls back. Stay at the heel of this foot here in the foot bar. That'll give you the power to drive through. Come back down.

Press. Now my head is up here to get that little extra upper abdominal engagement. So inhale lengthen kick. Come back down. Nice work. Nice stretch. Do those hammies.

I'm lengthening it out. 2 more. Good. One more. Last one, the last leg up. Mhmm. And then you'll come back down, drop the head down, again, always the option to keep that head down.

And let's just go to regular scissor kicks out, inhale, and exhale breathing and out. Nice. So a little more ab engagement here, just like a mat 3. 2, 1, and then single leg stretch, inhale, and exhale. Good. Love doing a little bit of mat work on the reformer. Alright? Breathing in. Keep your knees within the midline as you lengthen out 2 more.

Good. One more. Relaxing on down. Well done. K. Come up. So take one of those springs off. So just two reds.

K. Grab your straps. We'll start the hands here. So we'll go to the shorter strap for your hands. And if you go to tabletop, press it on down. Good. And then slowly come back up to center, and then press it on down. Good.

So knees stay at this tabletop. So knees are stacked over the hips. Feed it at 90 degrees. Looks good. Reading in and out. Good. 2 more. Good. Nice.

Last one. Now we'll go to armed circles here. You're gonna circle out and around. Again, keeping your head down as the option. If you want a little more abdominal work, lift that head up the entire time as you circle out and around. Good. So good. Do you do what feels good for your body?

Breathing in, exhale it. Last one. And then we're gonna reverse that circle in the opposite direction. Okay? So they're gonna press down, open it up, bring it back around. Nice. Good. Really warming up to the core and abs. Awesome work. Again, this should be about a medium to possibly heavy resistance with the arms, with the 2 reds. Last one Good.

And then coming on back down to home, dropping the feet, press away, right foot, right strap. Good. And then that foot, left strap, and we'll do some feet and straps. Everyone's favorite. Slowly come on back. So let's just start with a nice hamstring, lower back stretch here, and then press down.

Good. And then back up. Good. So feeling in that nice stretch through the hammies. Lower back. Ah, it should feel amazing. Good. Hands can be down to the sides. Awesome work.

Good. Let's do 2 more. Good. One more then we'll go to frog. So come back towards you with the feet. Mhmm. Press down. If you go to 1st position, heels together, toes pointed out, bend the knees, come back in, feel the nice hip stretch there, press up, forty five degree angle, as you extend out through those legs here. Good.

So pressing in and back out. Good. We got 3. Nice stretch. We're also great for the lower back as we're getting ready to move. There we go. Last one. And then we'll go into Peter pins, single leg frog, let that right leg kick out to the side, left knee bends, then press out to that 45.

Right knee bends. Left leg out to the side. Looks good. Feel that nice hip stretch in her thigh. Oh, yeah.

Just waking everything up. Good. Let's do two more. Good, one more. And let's go to, like, circles here, bringing those feet back up and around. Nice stretch to those hips.

Looks good. Oh, yeah. There we go. Good. I'm lengthening it out. Let's do 2 more. Good. One more.

And then we'll reverse those circles in the opposite direction. You come here and then press down. Out and around, really opening up through the hips. Nice stretch. Good. I got 3. Good.

2 more. Nice. Last one. And you'll come all the way back up to center. And then bending knees down, take one strap off at a time, right foot to the footbar, left foot to the footbar, place the straps back on the hooks, and we'll come on up for some reverse lunges. K. So here, I'm gonna go to one red, one yellow, to start, and then my right foot's gonna come forward here. Left knee is gonna come down to the carriage.

And then slowly press back and get that nice hit flex or yummy stretch here on that left side. Exale come back into home. Good. So here again, doing this lunch stretches. Take your time. Make sure this knees 90 degrees stacked up here to start. Good. Both hands here to the foot bar.

Nice stretch. Good. 2 more. Good. One more and then we're gonna get a little bit wild with this one. So I'm gonna come back in. Take the yellow spring off.

So just one red. Press back. Now you get a little more length as you extend back. Good. XL. Come back in. So options for this one. So what you're gonna do is you can continue with the left knee down, or you're gonna start to extend this left knee up and off the carriage.

So get a little deeper hip flexor stretch. Good. So that's option 2. Now if you wanna get a little more dynamic, when you add a little switch kick, so you'll press back and then you'll lift up kick and then slowly come back down. Good. So inhale lengthen. Exale.

Inhale. And exhale. Good. So, again, do your your level again. You don't have to do this one. You can just continue with the stretch back and forth. Let's do two more.

One more. And then relax and on down, come back into home. Nice work. Go ahead and add that yellow spring back on. We'll walk around, do the other side. So right knee down, left leg forward, pressing on back, getting that initial Hit flexor stretch. Looks good.

Inhale. Press back. Good. Exhale. Slowly come back in good. Remember, your posture here at the top, keeping those shoulders back. Awesome work. Feels good. Mhmm.

The so when we get to some of these bar movements, these stretches will really help with mobility and the hips. So let's do two more, and then we'll take that yellow spring off. Last one, press it on back, shoulders back. Nice. So come back into home. Take that yellow spring off. So option same thing as before.

Option to keep the right knee down. As you exhale, come back in. Right? You can extend. And keep this right knee off. Good. Awesome work. In hell.

And then exhale. Good. 2 more. Nice. Good. One more. I know I do dynamic kick. So you'll press back, and then the left leg will sweep up, and then come on back down, open up to the chest, use that left boot, extend. Nice. Or these are fun ones. Alright? Getting a little a little wild in this class.

Woo hoo. We're doing it all. I told you. Here we go. Nice. Last one. Uh-huh. Good.

And then relax it on down. Come back in the home, moving to side lunches. Okay? Let's go to one blue spring. So this one you want, probably about the medium to light load in terms of resistance. So I'm a angle my left foot out kind of just to that side. Last hand comes to the foot bar first, right hand right here to the shoulder rest and the lengthen and stretch out.

So get a nice hip stretch or opener here. Come straight out. So think north south as you go down and then right back up. Okay? Good. So lengthen it out. So option always keep this hand here if you need that help with balance. If you don't need any help, you can take the hand off. Right?

Good. So this is a really good stretch for those hips, lateral movement. Right? Good. So those are kinda 2 options with the hand on or off. Now if you wanna get dynamic, here's when you do another little jump. K? So make sure you bring this left hand right to the center.

So here we go. I'm a come out. So now I'm a lift up. And then come over, stretch, and then come back around again, right, and here. So, again, you don't have to do this one. Take your time with it. It's a little more advanced.

So you have to have a little bit more focus Good. That should come up and over. Right? Good. It might get that heart rate up a little bit. Nice. Last one. Come over and then back. And relax. K. Well, other side, here we go. So walking around. So, again, you're gonna angle this right toe out.

Left foot here. Hold on to the foot bar and lengthen it out. Binging this knee. So it tracks out. Right? So protect the knee here, come straight up, and then straight down. So feel that hip stretch in our thigh. Good. And back. Awesome work. Good.

Breathe. Into your nose. Good. Out to the mouth. Nice stretch. So always option to hand here, or you can take it off. We're gonna do a few like that.

It's gonna open up through those hips. Looks good. Alright. Let's get a little acrobatic now. Ready? Take it on out. Right hand comes right to the center.

So you come out as you come back up, you know, lift, jump, come up, and out. And And, nice, lengthen it out here. Take your time. Go slow. You don't have to go fast. Again, it's just a blue spring. Right? Woo. Nah. It says about medium to light.

Good. One more over then one more back. Nice. Here we go. And relax. Slowly. Nice work. Rolled up. Come on around on the side. Oh, we're all warmed up through this.

He'll just do a little bit of bar movement now. So this next series is gonna be 10 seconds. K? So let's go to seated position here. So, again, here's your bar. Two hands, tippy toes, right, heels lift, and a little slip of apostles. K? Good. 10 second hold. 10 second pulse, whatever you like. And we're kinda incorporating everything. Right? Again, we're also building some more stamina, building some more strength. Good. 4. Nice. 3.

2, and then step it on back, hold push up plank, k, and just breathe. Right? So abs are engaged. Make sure shoulders, elbow, wrists are lined up. Looks good. Breathing it through the nose. Good. Awesome work.

Uh-huh. We got 5, 4, 3, and then we'll go to 2nd position. So bring it right for 4. Open it up. K. And I'll take it down and hold maybe some of the pulses here. Good. Option to keep the heels down.

Or we can lift them up if you wanna get a little more inner thigh engagement. Yeah. Here we go. We got 5, 4, 3, 2, 1. Come on back. Now I'm gonna let pull here. So hands come here. Extend out. So 2 options here.

You can just draw the knee in. Right? If you can't do straight leg, right, if you wanna do straight leg here, you're just lift up. End up. Right? Good. 10 seconds. That's all you got. Right? We got 3.

Good. 2. 1. And relax it on down. Nice work. Whoo. So that's our cover, pyramid 1 or in interval 1. Come on back down to your reformer.

Let's cross the legs to start. And go ahead and add a red spring on and a yellow spring on. So you should have a blue, yellow, red, and just take a little time for a 10 second, 15 second meditation. Just to find some centering. So this is also part of our interval work, kinda bringing our body back down a little bit homeostasis. Nice. And this breeze, and notice what you're feeling. Right?

From those movements, and that's how your hips feel, and that's how your breath feels, bringing some present moment awareness to the workout. Nice work. And then simply blink the eyes open, and we'll go to a little mermaid series here. So my right leg's gonna come back. Left leg comes around. So take your blue spring off.

K? So in red and yellow, hands come behind ahead. And you're gonna lean forward. So here's a nice hip stretch on this left side here, and then slowly come back up. So nice simple forward fold, your range of motion, alright, to feel the the left hip open up here. It's a nice warm up stretch here for the hips.

Give me 2 more. Good. One more. Nice work. And then bring your left hand on. Press away lengthening it out. And then slowly come back.

Open up to that top end. Nice stretch. Inhale. Good. And exhale. Looks good. Feeling the hips, rib cage here on the side as you press it out. Looks good. 2 more.

Good. One more. Well done. And then come on back around. So now we'll go 2 hand twists. So you're gonna rotate both hands around, press it out, drop the head down, lengthen it out, slowly come back up, and then press and lengthen and then come back up. Pull back to your shoulder blades here so you get a nice stretch to that back.

You can even twist into it. Maybe look over that left shoulder here and then lengthen it down. 2 more. Exhale. Good inhale lengthen. Last one. Come back in, and then back out. And then we'll go to a rotational movement with the strap. So take your yellow spring off.

Grab the back strap here. We're going to the shorter strap here. You're gonna twist and then rotate. So I'm on just one red. K? So the resistance load is about a medium, maybe light. Okay? Good. And then rotate across. Nice.

Working a little bit of obliques while your legs are still in as mermaid or z position. Right? Good. Really open up here where you feel the stretch on the way back. Right? 2 more. Good. One more.

And we'll get a little more dynamic on this next exercise. K? So bring the strap back. Go to 1 blue. Come. Take off the red.

Now back to this short strap here. Okay? Left hand comes down to the carriage. You're gonna press and lift up. K? So my hips do come off of the carriage. Slowly bend this right elbow Have a seat. K? Go nice and slow. Press and lift up. K? And then slowly come back down.

Ugh. Lift it up. Let's do 2 more. Awesome work. Good. Really open up through the body. Slowly come back down.

K. Placing that strap back onto the hook. So adding the red and yellow spring, you know, take your blue spring off. Okay? And we'll do the other side. Okay? So, again, just routing all the spring, right leg comes around, left leg back, and then you're gonna slowly press out, or his come overhead. And then we'll come forward. And then slowly back up.

So we're gonna feel this nice stretch in this right hip boot area, that forward fold, and then drop back up and down. Good. Inhaling as you go forward. So it's almost like a little pigeon stretch here, right, that we do on the ground. Nice. Do about 2 more. Good. One more.

And come on forward. Back up. Take your time right hand to foot bar, press and reach. Enhance. Slowly come back. Take your time.

Grabbing here. Excel. Bring that hand over head for that rib cage hip. Good. Then press and lengthen. Awesome, Mark. Then come back up. Reach overhead. Fill those hips.

2 more. Oh, great stretch. This feels good. One of my favorite stretches is mermaid. I think a lot of people like this one. Nice. Last one, because you get just the right amount of stretch through the hips and your side body.

We kind of forget about this side. A stretching here. 2 hand twist. Here we go. Press it on out. Drop the head down as you lengthen.

Pull back to the shoulder blades. You can even look over this right shoulder to get a little extra twist stretch, right, as you press in and out. And back up. Nice. Knock back out. Inhale. Good.

Breathing in. And back out. Let's do one more. Lengthening out, keeping their shoulder square. Very good. And then relax and taking your yellow spring off. So just the red, grab the back strap here.

So I'm grabbing the smaller one. I'm gonna twist, come across, Good. Get that rotation a little bleak work. Twist rotate back. Feel that stretch. Again, while still in the mermaid or z legs, and then rotate it. Feel those obliques.

Looks good. Inhale. And exhale. Good. Let's do 3 more. Nice. One more breathe.

Use your breath. And then last one, take it across. Very good. And come back to center. Alright. We'll keep that strap. Make sure you're now coming to one blue.

Take the red spring off. So now you're going back to the shorter strap here. Right hand comes down to the carriage, lift up through to the hips. Good. So take your time here. Slowly peel it back down, drop the hips down, and back up the lift.

Extend. And back down. Nice. Inhaling up and over. Guh. Getting a little funky. Right? Here we go. Pressing on up.

Nice. 2 more. Open it up. Linkedin. Good. Last one. Then we'll get you back up. Well done and slowly, slowly have a seat. Alright. Come back to home, placing a strap back onto your hook. K?

And go ahead and put one spring on here, the 1 red spring. So just red and blue will come on up, and then it'll come around back to our bar. K? So here we go to Batmus. So right hand or inside hand to the bar. K? So my right foot's gonna turn out here, and I'm a kick straight up and then straight down. Alright? Hand on a hip. Got 15 seconds each side here. Good. So you're gonna inhale and then exhale.

Good. Options for hand here. You can bring it out here to the front if you like. If you wanna hold on to the bar here, you can go hands here to the front. Right? If you wanna challenge your balance a little bit. Good. We got 3. 2.

1, and then bring that foot down and extend out kick. Good. So now we're working through the other side, 15 seconds here, right, holding on here. If you wanna take it up, lift that bottom heel, to challenge the balance a little bit more. Feel free to do so. Good. We got 4, 3, 2, 1. Now take that foot.

Bring it behind for our curtsy and take it on down, Paul. Good. So we're gonna stay right here. Hank could be on the hip. Hank could be up. Right. You have both hands up.

So you wanna do that. Now if you wanna get splice it up, lift this right heel, front heel here. There you go. So it'll give you just like so. Right? Nice. We got 54 3, twos go all rotate over leg extension and kick back here, flex the heel, down, and up. So a little hip or glute extension. Right? Good. Looks good.

Same options. You could keep this right footer standing foot flat or come up to tippy toe to spice it up. There you go. 15 seconds, 3, 2, 1, and let's do the other side. Well, done. Left hand here, right hand to the hip, left foot kicks forward, up down, bottom ups, or kicks here. Good. Nice and tall here through the spine, pulling through the crown of the head. Looks good.

Awesome. We got, you know, 15 seconds or 15 reps, whichever you'd like. 2 more. One more. Uh-huh. Bring that leg down and kick out to the side pulse. Alright. So same options that have this hand here if you like.

Maybe take it up to that tip toe. Whoo. There's those glutes and hips. Yeah. Nice work. We got 5, 4, 3, 2, and then take it down and back. And so there's currency pulse up and down.

Hand could be here in the hip. My heel is up. You can keep it down. Maybe you have the right hand up. We're both hands up. Take them off. Nice.

We got 8. 7, 6, 5, 4, 3, 2, transition. You'll come back around and over, right leg kick. So again, flex the heel. Here's the option. You can lift through the heel. Good.

Drawing in through the abs, keeping those shorter square. Looks good. For 6, 5, 4, 3, 2, One and relax it on down. Whoo. Shake it on now. Nice job. So now I'm gonna come back here to our reformer. Let's go blue and yellow spring.

K? So now we get this little upper body movements here. So what you're gonna do, you're gonna come to kneeling, placing both feet here into the, the flat part or the black part of your reformer here. K? So my hands are gonna come right by the shoulder rest. K? I'm gonna lift the knees to, like, a 4 point plank here and extend out and then bending knees back. K? So a little bit of core, right, a little bit upper body.

So doing everything here as you extend out, getting balls of your feet, Looks good. Eyes 4, so you're not using your neck. Now option number 2, if you wanna use or just do the plank, we can go to a pike. So you're gonna press out, lift the hips high, and then lengthen it out. Good. So, again, I'm on blue and yellow spring. The resistance is about a medium for this exercise.

If you want less resistance to have more of a pike, take off the yellow spring and just go to blue. Okay? Nice. Good. Blinking it out. We got 5. 4. Nice. 3. Good. 2. And one. Betting the knees, coming back in the home.

Set it on down. K. We'll come off to this left side of the former. And I'm gonna go one blue spring. So here we'll get back to more upper body. So I'm gonna grab this strap here in the back. K.

I'm gonna use the longest strap here. My right leg's gonna come forward, left leg back, and simple chest press. Now if this is too heavy, go to yellow. This is pretty heavy on the blue and the standing position, k, and press it out. Right? So I would say blue or yellow spring. Here, again, start lighter.

Work your way up. K. Good. Civil chest press. Whoo. Yeah. Maybe 8, 10 reps. Abs engaged.

Whoo. Sing alarm. Last one. Uh-huh. And then I'm gonna flip it around. This way, grab the short strap.

K? Left leg forward and then row here. K? Nice. So my left leg is forward. Right leg back. Now lift that chin.

Here we go. Well done. So get a little bit of strength work in. We did a little push pull. Alright? We got 5.

Good. 4. Nice. 3. 2 more. And one relax. Let's do the other side. Well done. K. I'll walk it around.

We'll start with those chest presses. So grab your strap. Right hand here. Left leg forward. K? And you'll push it on app. Right? Good.

So, again, depending on what your dominant hand is, if this for me is my right hand, so a little bit stronger here. So maybe I can do a little more weight, maybe on the left side. You wanna do more reps for me if I'm not right handed. Good. Nice. Pressing on that little strength work, getting my 8 to 10 reps.

Looks good. Again, it's still not blue spring. Let's do 2 more. Good. One more. And then we'll flip it around. Again, grab this shorter strap, right leg forward, and rub pull. Good. Left leg back, right hand, right foot, or right knee.

Good. So getting that push pull, motion good, lift that chin and chest a little bit. Keep your hand low so you're not engaging your traps. Nice. Alright. So we're about to get wild here in a minute. K? You got 2 more.

Good. Walmart. Now I'm gonna pull here, step into the reformer. Go ahead. And then let's grab and step your left foot out. Grab bootstrap. So gonna be here and here.

K. Good. So now two handed rows. K? So here, I like to sit back into it a little bit, lean for it, and then do a pull. Still just one blue spring. Right? So you don't have to change anything and pull. Now if you want more weight, I'll add a yellow. Oh, maybe not go any harder than that. Good. So double rows here. Right? Awesome work.

Keeping the elbows in, right, lengthening out. Nah. It's giving me 10, 12 reps. Been a little bit of heat, a little bit of sweat. Nice work. 2 more. Just because these are fun, the last one. Then we get the comment down. Nice.

And then step your right foot out first, left foot out, and then slowly release it back. Good. Placing your straps back on. And then we'll do a nice standing, grounding, meditation here. So grinding down to the feet, hands to the chest, go back to a little bit of mindfulness as we move. Alright. Breathing, feeling your chest, feeling your breath.

Yeah. And this nurse, how your body feels, and this present moment, notice your heart rate, That's how you feel in a standing position. Maybe you're feeling really grounded right now. I'm on deep breath and then exhale. That's awfully up in the eyes.

Back to moving. Here we go. So coming around to our bar here. Reverse lung is pretty simple. A little more dynamic now. So left leg comes back here. Step 4 and switch.

Alternateed out here. K? So this series here, maybe 20 seconds, right, keeping everything moving. Good. So 20 seconds for each exercise. Looks good. Right. So, again, we slowly build back in this class too.

Right? Taking everything up a little bit a notch each time we move. Last one. Lid. Nice. And then turn face here. K. So I wanna start feet wide.

2nd position, take it on down. Little jumps. Right? So a little more dynamic now. Right? So this land soft in the balls of this fee if you can't jump, squat. Right? You don't even have to move. You don't have to leave the ground. Right? None of that. So do you.

Woo. Yep. Extend. Again, it's 20 seconds here. Getting that heart rate back up. Let's go. 8, 7, 6, 5, 4, 3, 2, and bring it back in right foot forward left foot.

So now You're gonna switch feet or scissors. Right? So you're gonna come down a little jump and then switch. K? Then same thing. Switch. And that's all you're doing. Back and forth.

Right? Whoo. Right? Getting that heart rate back up, working those legs, Now it's 26. That's all you got. Whoo. Finish it strong. Let's go. 10, 9, 8, 7, 6, 5. We're going to upper body next. Let's go.

And relax, shake it loose. Woah. Come on down. Walk the feet back. So push up rotation. So you're gonna take it down. Press.

Left hand comes up. And then back down switch. Right hand comes up. Awesome work. So back to a little more movement through the obliques, right, working the upper body, Nice.

There you go. Woo. Good rotations. Nice. One more. So on my left, one more right. So, again, maybe 20 reps.

Or you can go 15, go down a little lower. Do you. And then relax it on down. Good. Woah. Let's stretch it out. So my right foot's gonna come forward here.

Right? So just underneath the foot bar and reaches up, and then forward fold. Hamstring stretch. Good. Take a deep breath. Inhale. And then exhale. Forward fold over top.

So feeling this right hamstring. Good. Inhale. And then exhale. Fall been into it a little bit, softening those elbows. Good.

Uh-huh. And then slowly come back up. Switch lags. K? Left leg forward. Hands come up. Woah.

And then bring it back down. There we go. And then feel those hammies, drop the head down. Good. Really feeling that left hamstring pull looks good. Breathing into the nose, out through the mouth. Awesome work.

Well done. And then slowly coming back up. And we'll do a fun pigeon stretch here. So I'm gonna go one red spring, take off your blue. So my left leg's gonna come around to the front here.

My right knee comes down. Right? So so my right leg is not touching the ground here. I'm just gonna do a little flossing motion here in and out with the hip. K? So a little push. My leg is either bent here in the back or straight. K?

Really feeling that hip on this side. Right? You'd also come down to the forearm if you want a little more deeper stretch into this hip. Good. Nice. Inhale. And exhale. Read that. Your heart rate to come back down slowly. Well done. And then we'll come back up slowly, and we'll do the other side. Nice work. Walk it around.

Right leg, k, bring it around to the front. You'll see on this side, you can just straighten out. You can bend any. You can touch the ground, and then start doing that little flush. Push in and out. Right? So all this one depends on your flexibility, your hips.

You wanna keep this back knee up or down. Alright? You can straighten it out. Alright. If that feels better, really feel that stretch into that right hip. Maybe come down to the elbow here. A little deeper stretch.

Awesome work. Nice. Last one. And then slowly come back in. Stand it up. Place all or 3 are reds back on. So just 3 reds. Have a seat here. It's closed right hand to your chest, left hand to the belly.

And with our last bit of meditation as we cool down. And give yourself some gratitude and grace from your movement, for your breath, for your mind. My heart rate is slowly drop down. Allow your breath to re relax. And as I count down from 10, you'll gently softly open the eyes, 10, 9, 8, 7, 6, 5, 4, 3, 2, and 1.

Thank you for joining me for total body remix. Hope you enjoyed it. Have a wonderful day.